PAGE

Gecko Goodbye PAGE

WeiGht ManaGeMent Update

Volume 4, Issue 4 • JuNe 2013 •

PAGE

RUnninG Zone FoUndation SeRieS chaMpionS

2 Running Zone The STarTing Line

3696 N. Wickham Road, Melbourne, Florida 32935 • 321-751-8890www.runningzone.com

Want to meet an Olympian? Well, this Saturday, June 8th you have the chance. Jeff Galloway, a 1972 Olympian and this year’s keynote speaker at the Space Coast Marathon & Half Marathon, will be here at Running Zone at 11:00 am to kick off the new Space Coast Galloway training program. Jeff’s approach to training is unique as all of his training plans incorporate scheduled walk breaks at specific intervals during the entire event distance. If you’ve wanted to participate in a half marathon or full marathon, but felt that finishing was outside your reach, you should come and talk with Jeff this Saturday.

In addition to the new Space Coast Galloway train-ing program (half & full marathon offerings), Run-ning Zone Foundation is offering the long-standing half marathon training camp for anyone interested in training for their first or fastest half marathon. Coaches Barry Birdwell, Bernie Sher and Rick Foresteire are coordinating the program this year. Several informational meetings are scheduled in early August.

Obviously, the target race for both camps is this year’s Space Coast Marathon & Half Marathon scheduled for Sunday, Dec. 1st.

You may ask, which camp would be best for me? If you are fairly new to running/walking and like the idea of a scheduled walk break throughout the race, you may want to consider the Galloway method and camp. If your goal is to run/walk the entire event, then the Space Coast Half Marathon training camp may be the camp for you.

In both camps, certified coaches will be leading the blast off to race day and the 1st year of the Big Bang Series on Dec. 1st and either camp will properly prepare you for a great accomplishment, one you may have never considered before.

Best regards,

DON & DeNise’s DeN

Jeff Galloway to kick-off new training program on June 8

in This issue:

Gecko Goodbye .................3

The Next steps ...................3

Running Zone specials ........4

Run for the Gecko Hawaiian Luau 5K Results ...................5

series slayers .....................9

Gecko Club special ..........11

Running Zone Foundation series Champions .............12

Save the Date - Running Zone Foundation series Awards ...12

It's Ba-ack! .......................13

Running Zone Foundation Gives Back .......................13

stress Fractures & Runners ............................14

Running Zone Night Out at space Coast stadium ........14

Weight Management Update ............................15

Gecko Club summer Track series ......................15

Beyond Brevard’s Borders .........17

Myo What?..............................20 New Balance special ...............20

so You Wanna Do a Tri? ...........21

so You Wanna Do a Tri ? How 'Bout some Resources? ........26 ironman Hawaiian style .....28 Triathlon equipment Checklist .........................30

Running Zone Foundation Race series Registration .....32

BiG BANG series Registration......34

2013-14 Running Zone Foundation Race series Calendar................36

Gecko Club Registration ............37

3 Running Zone The STarTing Line

Mother nature provided a late season breath of cool air to help athletes celebrate the 10th anniversary of the Run for the Gecko Hawai-ian Luau 5K on May 11. The race was the seventh and final event of the Running Zone Foundation 2012-13 Race Series. With multiple spectators, lei-clad volunteers and Zippy the Gecko cheering him in, Melbourne’s Peter Clusener hit the line in 16:09 for this third straight Gecko 5K

victory and second overall Series title. Clusener’s early hard charge helped him clock a 4:59 first mile with his clos-est competitor, 20-year-old Michael Fisher, trailing by 17 seconds. Cluesner increased the gap to 36 seconds when Fisher finished behind him in 16:45. “I have to take it out fast,” laughed the 36-year-old entrepreneur. “I don’t want any

Nobody came anywhere close to Gecko Victor Peter Clusener on the course. After whipping out a 4:59 first mile – 17 seconds ahead of challenger Michael Fisher, Clusener went on to increase the gap to 36 seconds as he hit the line in 16:09.

Thursday, July 4th, 2013 7:00amat Liberty Bell Museum, Melbourne

★ start the race with the ringing of a replica of the Liberty Bell

★ American flags to all finishers★ Most Patriotic Costume Contest★ Free Li’l Firecracker Kids’ Run★ Great breakfast party after the race

by Suntree Cafe II!★ special awards to top Local Hero

Teams (Military/Fire/Police)!★ Honor America Parade starts after

the race★ Random giveaway of one Apple

iPad!★ Benefits Honor America

Running Zone’s mascot, Zippy the Gecko, celebrates his 10th birthday in style at the Run for the Gecko Hawaiian Luau 5K on May 11.

continues on the next page

4 Running Zone The STarTing Line

Gecko Goodbye continued from page 3

of those young guys to latch on.” Indialantic’s Dillon McGee placed third in 17:10. In the ladies race, Melbourne Beaches Angela Cobb took her second Gecko 5K win in 17:51, a bit slower than last year’s victory of 17:24. “The Gecko race was great,” said Cobb, who carted off a life-like Gecko tro-phy that was almost as tall as she is. “It was not my fastest but this is the end to a long season of racing. Now I want to just focus on training and getting my body strong and healthy again.” Cobb, who was last season’s women’s Series champ, has toughed out a season that also included multiple Spartan elite events as well as her second overall female win at the Bahamas Marathon on Jan. 27 in 2:54:44 and fourth place overall finishes in both the Miami Half Marathon (1:20:35) and the Ft. Lauderdale Half Marathon (1:21:54). Cobb also took the ladies victory in each of the five Running Zone Foundation Series events this season. She missed the first event – Firecracker 5K – after being invited to participate in the elite division of the iconic Peachtree 10K in Atlanta on July

Jonathan Howse sings the star spangled Ban-ner before the start of the Run for the Gecko Hawaiian Luau 5K on May 11. Howse then ran the race in 18:45, finishing 21st OA in the field of more than 900.

Melbourne’s Drew Butler won the random grand prize give-a-way at the Run for the Gecko Hawaiian Luau 5K on May 11. Butler will now be hitting the waves on the softech surfboard donated by Longboard House in indialantic.

it looked like it was going to be a close finish during one of the tot trots at the Run for the Gecko Hawaiian Luau on May 11. Each Run-ning Zone Foundation events offers free child-care during the event and then free kiddie runs of age-appropriate distances afterward.

Bring in any MAnAtEEs bAsEbAll tickEt froM this sEAson &receive $10 offA rEGulArly PricEd

PAir of shoEs

Through June 15Th:

Thorlo &ExpEriasocksbUy one

Get 2Nd oNe½ oFF!

4. She also missed the Pirate Plunder 2-Miler on April 6 to race in Nevada, setting up Mel-bourne’s Beth Whalen for the win. Whalen, who placed second overall in the Gecko 5K with her 18:13, ended up with six second-place Series finishes earning more points for the season than Cobb (540 v. 500)

and taking the overall female Series title. Melissa Taylor’s 18:48 finish at the Gecko 5K gave her third-place overall in both the Gecko 5K and the Series. Complete results for this race as well as free-to-download photos are available at http://www.runningzone.com/event_results

5 Running Zone The STarTing Line

MALE Overall Peter Clusener ....................... 16:09.1Michael Fisher ....................... 16:45.2Dillon McGee ......................... 17:10.0Master (40+) Shane Streufert ..................... 17:18.68 and under Charley Pavlick ...................... 23:45.9Maxwell Walker ..................... 24:50.6Victor Valentin ....................... 27:33.8Joshua Wilson ...................... 36:27.2Ben Hazen ............................. 38:33.2Alex Pollan ............................ 40:16.3Jackson Bainbridge ............... 42:09.7Jake Facciobene .................... 43:06.8Daniel Hyers .......................... 45:58.0Deke Hogeland ...................... 46:56.9Myles Reyes .......................... 51:09.69-11 Matthew Zuhlke ..................... 20:14.6Daniel Tressler III .................. 20:20.6Malachi Jones ....................... 21:27.8Joshua Kraver ....................... 21:53.7Cole Nowak ........................... 23:19.2Craig Dougherty .................... 23:20.2Patrick McLachlan ................. 24:37.9Dalton Knudson .................... 25:24.1Ian Sardella ........................... 25:30.3Evan Thompson .................... 25:43.2Derek Fortmayer ................... 26:03.7Tavion Green ......................... 26:20.9Dylan Maxik .......................... 26:24.3Carson White ........................ 26:56.5Cameron Shagena ................. 26:57.3Michael Thomas .................... 26:59.7Ian Maxik .............................. 27:08.4John Huber ........................... 27:09.7Gage Guettler ........................ 27:17.7Jonathan Ring ....................... 27:22.0Christian Alvorado ................. 27:24.9Travis Carroll ......................... 28:36.5Michael Brooks ..................... 28:38.5Daniel Molodkin .................... 29:42.7Logan Klaproth ..................... 29:45.0Kayvon Ramsey .................... 30:50.3Cole Dougherty ..................... 30:57.7Kyle Koretsky ........................ 32:50.8Dodrion Bailey ....................... 32:55.2Sterling Sherrod .................... 32:55.7Muhammad Traylor ............... 33:04.9Hunter Law ........................... 34:34.5Rocco Facciobene ................. 37:05.5John Sollenberger ................. 37:26.2Jacob Singleton .................... 40:08.9Makana Sierra ....................... 40:52.8Corbin Bennett-Henry ........... 41:13.3Corey Livingston ................... 41:34.7Daniel Racik .......................... 41:53.2Noah Huff .............................. 46:04.1Riley Jones ........................... 47:31.1Donovan Diiorio .................... 48:02.4Josh Imel .............................. 50:57.0William Heyer ........................ 51:08.0Evan Huff .............................. 57:15.312-14 Mason Jones ......................... 17:29.0Austin Camps ........................ 20:10.0Austin Hayes ......................... 21:59.8Mitchell Shoff ........................ 22:48.2Joseph Tierney ...................... 24:36.0Zach Hohl .............................. 25:15.6Braden Christensen ............... 25:27.7Zion Rush ............................. 29:49.8Davonte St. Clair ................... 30:01.9

Bryant Smith ......................... 30:05.0Trei Dawson .......................... 30:45.9Jimmy Corcione .................... 32:46.6Ben Clark ............................... 32:56.2Levin Hickman ...................... 36:12.3Justin Petrillo ........................ 39:48.5Matthew Combs .................... 40:27.3Ryan Huff .............................. 45:26.6Miguel Segura ....................... 58:09.615 - 19 Luke Redito ........................... 17:23.8Logan Cundiff ....................... 18:03.5Andrew Christensen .............. 19:25.1Brandon Lawry ...................... 19:25.7Mike Groppel ......................... 19:52.1Tyler Roberts ......................... 22:05.2Eric Oleen .............................. 22:36.5Carson Thomas ..................... 22:44.7Thomas Oconnor .................. 23:44.2Zach Friedel ........................... 23:49.8Kyle Nelson ........................... 28:59.0Gage Wikel ............................ 30:51.9Hunter Demarest ................... 33:16.820 - 24 Mason White ......................... 20:59.8Tyler Sigman ......................... 21:18.6Mark Mihlebach .................... 22:05.8Stephen Fitzsimmons ............ 22:39.0Robert Flynn ......................... 23:34.9Theodore Augustus ............... 23:56.2Richard Wellbrock ................. 26:12.8Michael Penna ....................... 26:41.9Jim McCarl ............................ 36:27.2Christian Zelenka ................... 38:07.4Shane Cassell ........................ 40:00.1Luis Genao ............................ 41:14.4David Suan ............................ 44:05.525 - 29 Andy Dutra ............................ 18:33.9Chi Cam ................................ 18:43.8Roderick Allen ....................... 19:42.6Michael Howley ..................... 20:30.7Jessie Vizcaino ...................... 20:32.3Chris St. Jean ........................ 20:55.0Joseph III Joseph .................. 21:56.5David Plath ............................ 23:17.1Trevor Bowden ...................... 23:46.4Peter Schrock ....................... 24:11.1Steven Delgrosso .................. 24:20.5Nate Coates ........................... 25:07.6Stuart Wilson ........................ 25:20.6David Johnson ...................... 25:27.7Christopher Foster ................ 25:51.4Navin Itwaru .......................... 25:55.3Andrew Rutherford ............... 26:12.4Gerard Newsham .................. 26:31.2Michael McHale ..................... 27:41.5Joel Larosa ........................... 30:11.4Josh Swart ............................ 30:22.0Patrick Watkinson ................. 30:29.5Jared Donboch ...................... 31:24.6Chad Nelson .......................... 33:33.9William Symon ...................... 34:12.4Robert Mentillo ..................... 35:38.6Vikram Vasudevan ................ 42:51.2Jon Meek .............................. 43:13.6Brett Heyer ............................ 43:33.6Chris Kistler .......................... 46:56.7Kevin Dion ............................. 49:11.830 - 34 Ron Abel ............................... 17:50.0Andy Menschner ................... 20:14.7Luke Alexander ..................... 21:46.6Sharif Faruque ....................... 22:09.5

Joshua Maitlen ...................... 22:33.0Timothy McGee ..................... 23:15.6Charles Goodson ................... 23:35.5Todd Oskam .......................... 23:36.2Joel Sommer ......................... 25:46.9Colin Wyenberg ..................... 26:07.6Robert Rutherford ................. 26:12.1Michael Hutto ........................ 27:02.3Austin Hayes ......................... 27:31.4Irad Aguilar ........................... 27:34.3David Browning ..................... 29:28.4Joe Mikulas ........................... 31:24.4Mike Taylor............................ 33:09.9Matthew Balius ..................... 34:18.8Adam Klaproth ...................... 36:32.5Jack Finch ............................. 40:07.4Oliver Wever.......................... 43:13.335 - 39 John Davis ............................ 17:14.6Steve Hedgespeth ................. 17:16.0Julio Castillo ......................... 18:21.0Jonathan Howse ................... 18:45.6Richard Davis ........................ 18:56.9Joel Fenlason ........................ 19:12.6Jeremy Stewart ..................... 19:44.1Thaddeus Austin ................... 20:20.0Mike Acosta .......................... 21:51.3Gary Postlethwait .................. 21:56.9Juan Aguilar .......................... 22:15.7Joe Newton ........................... 22:24.2James Krupp ......................... 22:47.5Anjay Karla ............................ 22:48.3Sam Amundsen ..................... 23:22.0Brandon Kriner ...................... 23:27.2Brian Kurinsky ....................... 24:19.3Gustavo Toledo ..................... 24:19.9Jonathan Bixby ..................... 24:35.8Les Dunne ............................. 25:12.1Jeff Reardon ......................... 26:03.0Brian Simpson ...................... 26:17.1Christopher Barnes ............... 27:01.0Mark Vanderwyst .................. 27:03.9Jason Gentry ......................... 27:43.7Doug Grandey ....................... 28:21.1

Tim Walters ........................... 28:21.6Nathan Allison ....................... 28:28.8Giann Cornejo ....................... 29:16.0Michael Cook ........................ 29:20.2Kenneth Tieu ......................... 29:34.1Terry Crovo ........................... 29:44.5Robert Robbins ..................... 30:45.2Jon Hazen ............................. 31:20.8Robert Genao ........................ 31:45.5Jerome Sibol ......................... 33:55.8Roland Shoff ......................... 35:04.9Scott Kingston ...................... 38:16.9Steve Vilgats ......................... 41:14.8Joshua Logan ....................... 46:38.5Michael Longo ...................... 54:19.5Matthew Weaver ................... 58:54.740 - 44 Steve Chin ............................. 17:44.9Doug Hernandez ................... 18:37.6Richard Reich ....................... 20:14.0Frank Mora Matos ................. 20:16.5Harry Prosser ........................ 20:42.1Jim Schaeffer ........................ 20:57.1Cory Jackson ........................ 21:02.6Ron Roff ............................... 21:02.6David Melchione ................... 21:03.1Kyle Durr ............................... 21:11.4Sean Klingler ......................... 21:19.4Shannon Chau ....................... 23:08.6Steve Winfough ..................... 23:22.4Frank Hosey .......................... 23:28.9Ty Bowen .............................. 24:10.9Pearce Vazquez ..................... 24:14.3Clifford Graham ..................... 24:35.5William Chris Gann ............... 24:57.5Tom Wright ........................... 25:12.2Doug Glines .......................... 26:05.4Thomas Stull ......................... 26:05.6Richie Dishman ..................... 26:18.5Patrick Lane .......................... 26:18.5Bill Floyd ............................... 26:48.2Rudy Valentin ........................ 26:58.8William Barnett ..................... 27:25.2Jason Dieterle ....................... 27:33.9

Randy Hines .......................... 27:35.9Brian Fulop ............................ 27:41.3Paul Kerstetter ...................... 28:23.2Mark Billsberry ...................... 28:24.6Bobby Freeman ..................... 30:52.2Rob Landers ......................... 33:10.3Chad Law .............................. 33:36.8Douglas Leming .................... 33:37.3Greg Prosser ......................... 33:54.9Robert Burch ......................... 34:01.4Barry Remor ......................... 36:10.5Mike Frei ............................... 37:42.9James Adams ....................... 40:30.3Tripp Walton .......................... 43:18.1John Vangilder ...................... 44:15.445 - 49 Chris Loines .......................... 18:41.6Keith Snodgrass .................... 19:11.5Pedro Toledo ......................... 19:18.8Peter McMahan ..................... 20:42.9Randy Dowdy ........................ 20:47.9Dave Hernandez .................... 21:32.5Al Steiginga ........................... 21:40.7Raymond Stone .................... 21:48.1Bryan Downs ........................ 21:48.2David Bills ............................. 21:48.5Ted Johnson.......................... 22:44.4Jerry Campbell ...................... 23:09.6Eric Graves ............................ 23:12.4Mark Fontaine ....................... 23:57.9Chip Seifert ........................... 24:27.6Michael Walker...................... 24:50.4Jody Buckmiller .................... 24:55.9Frank Alessio ......................... 25:14.5Axel Hohl ............................... 25:28.3Larry Miller ........................... 25:39.1Lane Marshburn .................... 25:49.6Ken Fortmayer ....................... 26:13.5James Chiravalle ................... 27:01.4Michael Roeper ..................... 27:05.9Chris Waterman .................... 27:54.6Tim Sollenberger ................... 28:53.3

continues on the next page

Run for the Gecko Hawaiian Luau 5K Results • May 11, 2013BCC Wickham Park Pavilion, Melbourne

More than 900 walkers and runners charge from the starting line of the Run for the Gecko 5K Hawaiian Luau on May 11.

6 Running Zone The STarTing Line

run for the Gecko hawaiian luau 5k results continued from page 5

Willis Lowell .......................... 29:03.8Charles Barberie .................... 29:26.7Paul Kostka ........................... 29:38.7Mark Culy .............................. 29:49.3Tom Pappas .......................... 30:10.5Glenn Webb .......................... 30:13.6Mike Shamet ......................... 30:19.2Hieu Nguyen ......................... 30:40.6Manny Alejo .......................... 31:54.9Bob Combs ........................... 33:51.0Jeff Stidham .......................... 34:09.9Dan Moisand ......................... 34:40.1Paul Dupre ............................ 35:36.4Don Larsen ........................... 35:53.1Bryan Parry ........................... 36:07.1Gene Hyers ........................... 37:14.4Chris Silva ............................. 39:26.2William Pollan ....................... 39:39.3Jeff Hizer ............................... 45:01.9Steve Huff ............................. 46:05.3Drew Butler ........................... 49:48.850 - 54 Doug Butler ........................... 17:30.9Joe Hultgren ......................... 18:29.9Bret Halliday .......................... 18:58.9Doug Nichols ........................ 19:03.3Art Anderson ......................... 19:03.9Jeff Cook ............................... 20:06.8Jay Claybaugh ....................... 20:25.8Timothy Lawry ...................... 20:30.6Tony Stokes .......................... 21:22.2Ketih Kowalske ...................... 21:25.4Javier Guerra ......................... 22:41.9Joseph Boudro ...................... 23:03.4Dan Flynn .............................. 24:16.4Gregg Kraver ......................... 24:18.6Dan Kenison .......................... 24:33.1Chris Bainbridge ................... 24:34.1

Don Stukey ........................... 24:46.2Ben Park ............................... 25:07.8David Thornberry .................. 25:27.9Gregory Matthews ................ 25:34.0Bill Craig ............................... 26:04.3Robert Rutherford ................. 26:12.3Robert Gwaltney ................... 28:14.1Alberto Sierra ........................ 28:17.9John Bard ............................. 28:46.3Pete De Simone .................... 29:06.0Jamal Naas ........................... 29:19.4Steve Berlan .......................... 29:56.5Ed Kirchner ........................... 30:29.950 - 54 continuedCraig Castellana .................... 30:33.4David Knickerbocker ............. 30:54.7Charles McCarthy .................. 32:41.1Tim Carney ............................ 33:00.1Ken Flieder ............................ 33:17.4Tim Palko .............................. 33:46.7David Buteau ......................... 34:53.2Jay Ottesen ........................... 35:57.0Donald Dyke .......................... 37:54.9Glenn Wiltshire ..................... 37:56.0Scott Clark ............................ 38:38.6Paul Marr .............................. 38:41.0Steve Trahan ......................... 38:43.4Nguyen Le ............................. 38:51.4Michael Succio ...................... 44:26.2Linus Augustus ..................... 48:29.155 - 59 Matt Mahoney ....................... 20:14.4Jim Cunningham ................... 20:54.8Jerry Bird .............................. 21:57.3John Farner ........................... 23:30.7Sal Farino .............................. 23:40.2Haskell Walker ...................... 23:56.8

Douglas Schulthess .............. 25:54.4Bill Oleen ............................... 26:32.5Dennis Durkee ....................... 27:39.1Jim Tagg ............................... 27:44.0James Cornthwaite ............... 28:07.6Jason Baltuch ....................... 28:49.6Louis Brashear ...................... 29:24.3Rick Suarez ........................... 29:41.4Steve Brantley ....................... 29:55.3Frank Fazio ............................ 30:08.9Joe Deen ............................... 30:33.6Javier Vasquez ...................... 31:17.2James Memmott ................... 33:11.3Vasu Vasudevan .................... 36:30.4Juan Aguilar .......................... 37:21.7Gil Russell ............................. 38:06.4Kenneth Ahles ....................... 38:48.0Samuel Chau ......................... 39:29.8William Fagan ....................... 40:22.9Ron Fisher ............................. 47:29.8Stacy Strickland .................... 52:41.2Mark McCarl ......................... 54:04.260 - 64 Bud Timmons........................ 22:52.1John J. O'Malley ................... 24:37.7Teen Sum .............................. 25:26.3John Dupont ......................... 27:46.2Randy Dalrymple .................. 28:06.0Ed Duley ................................ 33:11.3Nick Bartholomew ................. 38:44.8Dan Mercier .......................... 39:38.7Robert Bruckhart ................... 42:17.2Keith Poole ............................ 49:39.0James Mathisen .................... 54:18.765 - 69 David Grant ........................... 21:51.6Gary Castner ......................... 24:13.5Ray Brown ............................ 24:43.1Jim Schroeder ....................... 25:05.1Tom Colvin ............................ 25:22.3Frank Webbe ......................... 27:28.5Graham Austin ...................... 29:51.9Vern Thomas ......................... 31:17.2Tom Lazar ............................. 36:16.2Frank Maloney ....................... 40:18.0Larry Timmons ..................... 40:32.0Roberto Genao ...................... 42:12.1Dean D Given ........................ 46:43.070 - 74 Roger Rouiller ....................... 22:54.0George Then ......................... 32:02.0Juan Lancaster ...................... 34:33.9Raymond Peterson ............... 39:43.275+ Tom Ward ............................. 27:36.1Bob Pecor ............................. 34:03.0Don Palinkas ......................... 36:16.4Morris Johnson ..................... 36:53.4Arbie McInnis ........................ 41:59.1Richard Ferry ........................ 42:37.4FEMALE Overall Angela Cobb .......................... 17:51.0Beth Whalen .......................... 18:13.3Melissa Taylor ....................... 18:48.5Master (40+) Cathy Friedel ......................... 20:02.48 and under Anna Grenevicki .................... 29:59.0Shaye Coyle .......................... 47:05.7Coralie Lamour ..................... 02:19.29-11 Sydney Copeland .................. 23:16.2Kaylee Kraver ........................ 24:05.9Elizabeth McLachlan ............. 25:42.9Aubrey Fortmayer ................. 26:08.7Amaya Quintal ....................... 26:58.1

Sophia Sardella ..................... 26:58.5Samantha Reed ..................... 29:29.3Riley Crovo ........................... 29:45.6Megan Galli ........................... 29:58.7Trinity Kelley.......................... 31:56.0Ashlynn Redmond ................. 32:34.4Sophia Wargo ....................... 33:27.4Madison Prosser ................... 33:54.2Natalie Pearson-Sikardi ......... 36:34.2Kathleen Menu ...................... 38:14.0Madison Hannah ................... 38:41.7Abby Meyers ......................... 40:46.7Kylie Morgan ......................... 42:38.2Brianna Batey ........................ 42:41.6Rachel Rockstraw ................. 44:08.4Abigail Hanks ........................ 44:14.5Zoey Hogeland ...................... 44:17.4Emily Sanders ....................... 45:27.3Allison Duquette .................... 46:29.6Meg Madeux ......................... 47:37.0Gabriela Sanchez ................... 51:51.4Liz Shaw ............................... 57:01.9Madalyn Chape-Biroux .......... 04:06.512-14 Samantha Folio ..................... 19:57.2Marie Groppel ....................... 22:29.3Sydney Friedel ....................... 23:48.8Kailee Chau ........................... 24:33.1Tara Morgan .......................... 24:39.9Alexis Eastburn ..................... 25:50.7Jessica Leming ..................... 27:08.5Margeaux Madeux ................. 27:10.3Alexandra Hebert ................... 28:39.2Sophie Moutsatsos ............... 28:54.8Shelbi Dupre ......................... 32:27.6Meghan Hardesty .................. 35:17.8Catherine Saylor .................... 36:22.0Calli Nugent ........................... 38:25.3Skylar Waterman ................... 41:52.6Jennifer Hyers ....................... 45:09.0Faith Hooper ......................... 46:29.3Sophia Byrd .......................... 47:57.1Bereanna Hayes .................... 51:41.615 - 19 Katie Johnson ....................... 22:06.0Sarah Fisher .......................... 22:42.5Tiffany Mensch...................... 22:44.7Azure Augustus ..................... 23:55.9MacKenzie Baysinger ............ 24:12.0Maggie Kreuzkamp ............... 24:42.6Desiree Smith ....................... 28:52.9Olivia Dibiase ........................ 28:59.9Lauren Roberts ..................... 29:39.5Summer Dowding ................. 30:53.7Ashley Thompson ................. 31:40.0Jessica Manifold ................... 32:34.1Nikki Deakins ........................ 34:12.3Cheyenne Griffis .................... 36:11.4Cheyenne Nugent .................. 36:18.5Elizabeth Morrow .................. 36:41.3Kelly Hebert ........................... 36:45.2Marie Hart ............................. 37:39.3Taylor Grove .......................... 38:15.7Noelle Hyers .......................... 40:30.6Hannah Hardesty ................... 40:33.2Sabrina Douglas .................... 41:21.6Bailey Shaw ........................... 48:01.3Kali Herrick ........................... 48:01.6Emma Webb.......................... 48:17.420 - 24 Julia Nagy ............................. 21:27.9Melissa Baldwin .................... 25:04.8Kelsey Clayton ....................... 25:11.3Sara Kriete ............................ 26:17.8Heather Roeper ..................... 26:34.5Carly Hogsed ......................... 28:48.5Melinda Vinson ..................... 29:12.0Daphne Laino ........................ 29:34.3Teresa Brantley...................... 29:55.5

Katie Hart .............................. 30:49.6Samantha Defile .................... 31:09.8Nicole Bracewell .................... 31:11.4Kathleen Harker ..................... 32:47.0Lindsay Howley ..................... 33:38.4Rachel Barnes ....................... 34:11.5Kristin Symon ....................... 34:12.7Valerie Schulthess ................. 35:09.2Elaina Smith .......................... 35:48.5Cathryn Restivo .................... 38:59.6Angelica Chau ....................... 39:41.0Catherine Waldenberger ........ 41:13.5Paige Smith ........................... 48:26.2Katherine Kreuzkamp ............ 50:47.8Samantha Lucas ................... 53:46.1Danielle Johnson ................... 54:15.8Caitie John ............................ 57:52.0Debbie Miller ......................... 57:52.625 - 29 Dina Viselli ............................ 20:51.5Kelly Galli .............................. 22:26.3Melissa Ford ......................... 26:18.2Nicole Iannelli ....................... 26:40.1Robin Laverentz .................... 26:47.0April Reed ............................. 27:03.2Sarah Grosnick ..................... 27:15.4Katherine Sprayberry ............ 27:37.0Audrey Stewart ..................... 27:44.3Jessica Wiedenbauer ............ 27:56.7Kinesha Greenlee .................. 28:30.1Brittany Prevost .................... 29:05.1Lindsay Greer ........................ 29:08.3Jacquelyn Merrill ................... 29:42.9Lisa Merrill ............................ 29:54.0Jill Edwards ........................... 29:55.8Danielle Pirolo ....................... 30:29.8Jamie Szafran ....................... 30:53.4Carrie Friday .......................... 30:55.1Candice Cheeks ..................... 31:28.0Mary Donboch ...................... 31:49.3Lauren Sorrells ..................... 31:50.8Lauren Smith ........................ 32:32.7Jennifer Wilbur ..................... 32:53.1Matteson McCay ................... 32:53.7Misty Haystead ..................... 33:50.0Alexandra Figuly .................... 34:39.2Danielle Wye ......................... 34:40.3Arlynne Aguilar ..................... 34:53.8Catherine Mentillo ................. 35:37.4Lyndsey McGuire .................. 36:50.9Jessica Dyer .......................... 40:42.5Maegan Mathisen .................. 41:10.1Stephanie Lawler ................... 41:33.6Billie Dee Crawford ................ 42:00.2Katrina Bailey ........................ 42:01.8Kayleigh Palas ....................... 42:22.8Deanna Kaltenbach ............... 46:38.4Kim Turney ............................ 48:00.7Sabrina Field ......................... 49:13.1Lacey Heyer .......................... 51:50.030 - 34 Kim Hunger ........................... 19:29.0Jenny Tagg ............................ 22:31.2Krista Branan ........................ 23:22.3Charlotte Walters .................. 24:04.4Rene Dunne .......................... 24:53.7Angela Coram ....................... 25:59.5Kathryn Gonzalez .................. 26:18.3Jennifer St. Jean ................... 26:41.8Sally Memmott ...................... 27:32.8Amy Aldridge ........................ 27:37.2Kimmie Harting ..................... 27:43.6Megan Hecht ......................... 28:11.2Patricia Lucas ....................... 28:18.2Jennifer Cook ........................ 28:20.1Amanda Shagena .................. 29:39.8Cheryl Avence ....................... 30:17.8

While all of the award winners at the Run for the Gecko 5K Hawaiian Luau 5K received colorfully festive Gecko awards, the overall winners went home with almost hu-man life sized lizards. Here Angela Cobb holds the top female Gecko award for her 17:51 victory.

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7 Running Zone The STarTing Line

run for the Gecko hawaiian luau 5k results continued from page 6

Jenny Pazderak ..................... 30:34.5April Stewart ......................... 30:36.9Allysson Lyons ...................... 31:38.2Giselle De La Moriniere ......... 31:48.2Kristin Borromeo ................... 31:57.1Jana Sharp ............................ 32:05.7Megan Campbell ................... 32:28.6Ragan Krupp ......................... 32:31.5Janice Waddell ...................... 32:53.4Elizabeth Taylor ..................... 33:10.1Mindy Klaproth ..................... 33:19.7Joan Thibodaux ..................... 33:35.9Jacinta Dawson ..................... 33:48.1Scarlett Chesser .................... 33:57.8Amanda Pearson ................... 34:25.8Patrice Grier .......................... 35:22.3Alyse Widrig .......................... 35:46.0Nicole Wyenberg ................... 35:47.8Mandy Geiger ........................ 36:01.5Katie Wilson .......................... 36:27.1Kristy Buckley ....................... 36:57.2Kelli Brooks ........................... 37:00.9Jamie Browning .................... 37:47.1Amanda McKee ..................... 39:40.8Amanda Balius ...................... 39:59.0Bridget McClain ..................... 40:54.9Kristine Fahner ...................... 41:05.1Kelly Smith ............................ 42:02.2Holly Younger ....................... 44:57.6Christina Kelley ..................... 45:11.4Barbara Ferrer ....................... 52:05.5Robyn Nelson ....................... 55:34.2Amanda Chapo ...................... 57:01.9Jessica Miller ........................ 00:55.335 - 39 Julie Hannah ......................... 19:36.5Tori Waggoner ...................... 21:53.4Felicity Cunningham .............. 22:02.6Kati Craig .............................. 22:39.1Shana Crovo ......................... 24:05.2Lisa Petrillo ........................... 24:33.5Diana Campos ....................... 25:22.5Marcia Jeddrie ...................... 25:55.9Kelly Semenko ...................... 26:07.2Aimee Breuer ........................ 26:10.6Donna Davis ......................... 26:24.8Colleen Simpson ................... 27:29.8Jennifer Hubbard .................. 27:37.0Lisa Van Dam ........................ 27:43.8Melissa Comstock ................. 29:03.4Erica Reich ............................ 29:17.8Kelly Tomson ........................ 29:18.3Andrea O'Neill ....................... 29:20.5Laura Hanson ........................ 29:32.4Jennifer Imel ......................... 29:50.9

Viviana Rodriguez ................. 30:11.4Becky Maitlen ........................ 30:31.2Marisol Wilke ........................ 30:39.7Paola Billsberry ..................... 30:41.0Maria Badure ......................... 30:42.6Missy Parker ......................... 30:44.8Nikki Freeman ....................... 30:52.7Stephanie Marrs .................... 30:54.4Susan Petracco ..................... 30:58.8Ales Genao ............................ 32:06.4Jillian Rothen ........................ 32:25.5Angel Hampton ..................... 32:35.7Heather Hess ......................... 33:50.1Kay Chau ............................... 34:34.0Kim Ho .................................. 34:43.7Christine Davis ...................... 34:51.0Liliana Villarreal ..................... 34:51.4Christina Hanks ..................... 35:05.9Sonya Hall ............................. 35:56.5Shanon Gann ........................ 38:16.4Karen Riesett ......................... 38:19.3Crystal Hoffman .................... 38:20.6Tristan Borden ....................... 38:27.2Alicia Hooper ......................... 39:56.9Alicia Sibol ............................ 40:02.9Tara Griffis ............................ 40:23.0Kanani McDowell .................. 40:52.8Nichole Dougherty ................ 41:05.4Theresa Lennon .................... 41:07.4Becki Walton ......................... 41:19.235 - 39 continuedJenn Manaseri ....................... 41:37.6Ana Nesbitt ........................... 41:39.3Julie Clemons ....................... 42:38.2Jeanette Burch ...................... 42:44.5Lisa Coyle ............................. 44:37.4Julie Mallisturner .................. 49:40.2Yadiva Morris ........................ 50:09.8Jennifer Adams ..................... 53:14.1Katie Cannon ......................... 56:31.8

40 - 44 Tracy Dutra............................ 20:06.2Tricia Rydson ........................ 21:38.1Kristina Horn ......................... 21:56.8Tasha Camps ......................... 22:10.3Betsy Butler ........................... 22:18.2Trish Facciobene ................... 22:28.7Charlotte McClure ................. 22:38.0Brittany Streufert ................... 23:20.6Kathy Camick ........................ 23:53.8Cheryl Fortmayer .................. 24:32.4Lisa Hamelin ......................... 24:58.9Michelle Smurl ...................... 25:15.1Trish Ochu ............................. 26:59.4Kimberly Urbanski ................. 27:14.8

Heather Zahner ..................... 27:15.1Erica Schwarz ....................... 28:36.9Sandra Scheller ..................... 28:50.0Diana Cases .......................... 29:14.8Maria Coughlin ...................... 29:21.2Samantha Guettler ................ 29:23.6Lara Surface .......................... 29:37.1Tammy Naber ........................ 29:53.7Nina Orellana ......................... 30:03.2Julie Sanders ........................ 30:24.2Victoria Guggenheim ............. 30:45.7Laura Halsey ......................... 30:46.2Laura Sardella ....................... 32:03.3Kimberly Philo ....................... 32:04.8Rose Robbins ....................... 32:27.7Tamara Timmons .................. 32:32.3Carolyn Picard ....................... 32:50.0Maria Kostka ......................... 33:49.1Angela Craig Swider .............. 34:12.6Ellis Wong ............................. 34:34.5Carmen Costa ....................... 34:57.2Michelle Hutcheson ............... 35:07.6Kristi Dupre ........................... 35:34.2Janet Hurlburt ....................... 36:19.4Stacy Larsen ......................... 36:34.4Jennifer Duquette .................. 37:14.6Carin Sadlon ......................... 37:14.6Karolyn Lapage-Watz ............ 37:58.6Michelle Lane ........................ 38:02.7Sheryl Kromash .................... 38:33.2Wendy Sollenberger .............. 39:58.5Honor Christensen ................ 40:26.3Melissa Koretsky ................... 41:17.0Marsha Meyers ..................... 42:36.0Susanne Combs .................... 43:21.1Jennifer Mark ........................ 44:34.1Candy Jones ......................... 46:23.8Paula Law ............................. 47:04.7Stephanie Byrd ...................... 47:57.1Victoria Butler ....................... 49:03.7Kelley Farrand ....................... 49:53.8Suzanne Latham ................... 51:45.4Natalie Marshall .................... 57:38.2

45 - 49 Robin Hernandez ................... 21:02.7Marie Thomas ....................... 22:34.9Kimberly Prosser .................. 25:15.5Renee White .......................... 25:53.4Kristen Faust ......................... 26:57.9Joanne Boland ...................... 27:06.9Nadia Hosey .......................... 27:25.1Lori Rattay ............................ 28:00.7Andrea Lucas ........................ 28:08.0Patricia Savage ..................... 28:14.0Tammy Castagnaro ............... 28:39.0Beverly Ochs ......................... 28:47.7Teresa Triebell ....................... 28:48.7Debbie Pagillo ....................... 29:27.0Tracie Deakins ....................... 29:41.0Sylvie Pappas ........................ 30:10.1Jill Smith ............................... 30:25.2Tina Ring ............................... 30:54.4Yvette Nelson ........................ 31:00.1Sonya Merritt ........................ 31:12.7Christine Ellegood ................. 31:26.1Celeste Snodgrass ................ 31:48.3Jamie Powell ......................... 31:48.6Beth Findley .......................... 31:57.6Mary Culy .............................. 32:35.1Teresa Hines.......................... 33:23.5Kimberley Rayburn ............... 33:31.9Alice Deakins ......................... 33:46.6Judith Oleen .......................... 33:54.8Linda O'Niell .......................... 34:37.3Diana Ryan ............................ 35:00.7Julie Edwards ........................ 35:01.8Michelle Byrd ........................ 35:04.1Stacia Glavas ......................... 35:24.0Anne Roeper ......................... 35:25.6Sharon Loines ....................... 35:35.9

Holly Bowman ....................... 35:36.2Lisa Parry .............................. 36:07.1Mary Ehrhard ........................ 36:15.9Kris Hebert ............................ 37:11.2Christine Smith ..................... 37:12.7Joy Turnigan ......................... 38:09.0Brenda Fletcher ..................... 38:22.3Wendy Restivo ...................... 38:59.0Krys Demarest ...................... 39:01.7Kristi Barberie ....................... 40:05.6Nanette Santopadre-Nguy ..... 40:07.6Sherry Marshburn ................. 40:19.0Debra Hardesty ..................... 40:33.9Carlyne Rooney ..................... 41:40.5Shawn Green ......................... 42:25.2Janet Bainbridge ................... 42:29.8Cynthia O'Hara ...................... 43:21.2Stephanie Miller .................... 44:02.0Cindy Hosken ........................ 44:10.7Diana Tromley ....................... 44:18.7Nancy Vangilder .................... 44:26.0Mayra Hernandez .................. 45:44.0Kelly Moutsatsos ................... 45:53.2Denise Hurley ........................ 45:58.9Elizabeth Hyers ..................... 46:01.2Joy Huff ................................ 46:04.3Wendy Gargani...................... 46:59.4Catherine Webb ..................... 48:17.4Nancy Carreiro ...................... 49:39.0Lee St. Pierre ........................ 55:22.9Molly Kirk .............................. 56:22.3Zahra McTammany................ 56:26.4Sheryl Tobar .......................... 57:53.1

50 - 54 Sue O'Malley ......................... 20:56.9Annie Caza ............................ 21:48.4Midori Wiles .......................... 23:38.5Calla Hess ............................. 24:40.0Lori Kruger ............................ 25:22.7Sheila Pavlick ........................ 25:55.1Tena Hochard ........................ 27:40.1Pat Mister ............................. 27:42.5Rhonda Butler ....................... 28:38.9Lori White ............................. 28:47.6Joanne Silva .......................... 29:20.8Karen Cornthwaite ................. 29:47.4Kathy Conti ........................... 30:05.4Joan Meadows ...................... 30:32.0Melissa Tabboula .................. 30:39.6Pamela Castellana ................. 30:53.5Gail Wiseman ........................ 30:57.5Jessica Barone ...................... 31:02.1Jennifer Therrien ................... 31:16.2Terry Ryan ............................. 32:29.6Ellen Burns ............................ 33:02.8Traci Bourke .......................... 33:32.2Rebecca Schill ....................... 33:37.4Joy Drawdy ........................... 34:38.5Karen Speed .......................... 35:11.9Jill Caudle ............................. 35:13.7Anne Weikel .......................... 35:21.4Seher Swenson ..................... 35:22.3Wendy Behrhorst .................. 35:24.0Denise McCourt .................... 36:09.2Cathy Chapman ..................... 36:17.4Casey Hahn ........................... 36:54.6Lisa Mayer ............................ 37:40.1Kem Sprawls ......................... 37:59.0Wendy Trahan ....................... 38:19.5Donna Ahles .......................... 38:51.2Teresa Tyson ......................... 39:50.7Sherri Shamet ....................... 39:54.0Deb Patterson ....................... 40:19.9Debbie Westall ...................... 41:38.7Marylee Bowen ..................... 41:41.7Amy Wilborn ......................... 42:23.1Sara Griffin ............................ 42:35.1Pat Villanueva ....................... 44:01.2Lori Cooper ........................... 44:04.4Nicole Vanligtenberg ............. 47:58.1

Velma Augustus .................... 48:29.5Terry Field ............................. 49:13.8Michele Pineault .................... 50:16.8Mary Penna ........................... 51:00.4Julianne McCarl .................... 51:21.6Mary Bartholomew ................ 51:26.3Lorraine Blake ....................... 52:51.9Barbara Alfonso .................... 55:23.5Joyce Owen ........................... 55:28.9Deborah Keyser ..................... 04:18.2

55 - 59 Janet Erlacher ....................... 24:00.6Carol Ball ............................... 24:11.1Elizabeth Ring ....................... 25:20.8Nancy Wingo ......................... 27:12.2Rosanne Bessenaire .............. 28:55.7Melodie Esposito ................... 29:12.5Janet Stebbins ...................... 29:14.0Melanie Delman .................... 29:27.2Theresa Chau ........................ 30:18.4Alexandra McKenna .............. 30:30.6Betsy Bracewell ..................... 30:31.0Karen Suarez ......................... 32:52.0Luanne Memmott .................. 35:31.8Madeleine McCay .................. 35:55.5Patti Delacruz ........................ 36:07.8Vivian Fisher ......................... 36:47.9Donna Schafer ...................... 36:53.6Nancy West ........................... 37:52.3Mary Stallings ....................... 38:50.1Terry Kreuzkamp ................... 39:44.3Lana Jobes ............................ 39:44.4Susan Vaughn ....................... 40:33.5Mary McIntyre ...................... 40:42.6Piyam Brown ......................... 42:39.0Sue Lazar .............................. 42:44.8Gloria Suan ........................... 43:10.9Denise Devito ........................ 44:04.4Dalys Dunn ........................... 44:07.2Jacqui Gannon ...................... 45:33.8Debbie Kwechin .................... 45:36.3Vasumathi Vasudevan ........... 46:39.5Kathleen Alaskiewicz ............. 47:49.3Susi Ray ................................ 48:11.8Hazel Lis ............................... 48:37.1Elaine Dalrymple ................... 50:01.6Lois St. Jean ......................... 51:10.4Cheryl Austin ........................ 56:24.5Joyce Conforti ....................... 01:38.0

60 - 64 Susie O'Connel ...................... 26:45.9Laurie Herman ...................... 26:50.0Jacquelyn Kellner .................. 28:03.0Gail Dunbar ........................... 29:45.2Pat Kiesselbach ..................... 30:02.0Penny Naugle ........................ 30:55.9Jo Anne Goodson .................. 31:20.4Diane Hardos ........................ 32:54.1Sarah Schroeder ................... 36:46.3Denise Ketchum .................... 36:53.9Norine Burr ........................... 40:52.9Milly Krause .......................... 41:01.4Norma Caceres ..................... 41:24.0Mary Ann Bowman ............... 42:26.4Brigitte Fontenot ................... 43:23.2Ethel Williams ....................... 45:09.3Mary Blauman ....................... 47:47.8Janet Cook ............................ 51:57.2Joanne Potthoff ..................... 55:22.5Sharon Irish .......................... 00:45.8

65 - 69 Anne Dockery ........................ 21:05.4Lorraine Petersen .................. 26:46.3Mary Ramba ......................... 28:05.1Susan Then ........................... 32:11.1Dr. Tonyia Gibbons ................ 36:15.5Jane Spears .......................... 36:22.8

The mother/daughter combo of Melbourne’s Wendy and Cathryn Restivo dressed appropriately for the Run for the Gecko Hawaiian Luau on May 11.

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8 Running Zone The STarTing Line

Stephanie Lanza .................... 40:43.2Mary Carney .......................... 55:12.2Roxi Cobb ............................. 55:30.9Mary June Joseph ................. 56:25.170 - 74 Willy Moolenaar .................... 28:26.7Wanda Hizer .......................... 42:48.575+ Del Lafrance .......................... 46:04.1Dodie Johnson ...................... 48:13.2Katie Marsh ........................... 48:27.6Roberta Osterling .................. 55:02.0OPEN TEAM RESULTS1. Running Zone 16:09 17:15 17:16 17:24 18:13 = 1:26:17Peter Clusener, John Davis, Steve Hedgespeth, Luke Redito, Beth Whalen2. Long Doggers Club 16:46 17:10 17:19 17:51 19:04 = 1:28:10Michael Fisher, Dillon Mcgee, Shane Streufert, Angela Cobb, Art Anderson3. Jackson's Jets & Joggers 18:42 20:15 20:43 22:19 24:35 = 1:46:34Chris Loines, Andy Menschner, Harry Prosser,

Betsy Butler, Chris Bainbridge4. Set Goals Not Limits 19:37 21:03 22:30 23:50 28:39 = 1:55:39Julie Hannah, Ron Roff, Marie Groppel, Zach Friedel, Rhonda Butler5. Up & Running 21:49 21:49 23:29 25:21 25:27 = 1:57:55Annie Caza, David Bills, Frank Hosey, Elizabeth Ring, Teen Sum6. Team Black Sheep 21:52 22:35 22:38 23:21 32:32 = 2:02:58Mike Acosta, Marie Thomas, Charlotte Mcclure, Brittany Streufert, Ragan Krupp7. Runaways 18:21 21:57 24:59 26:46 33:17 = 2:05:20Julio Castillo, Kristina Horn, Lisa Hamelin, Susie O'Connel, Hunter Demarest8. Popo Ohana 27:44 28:21 28:31 29:21 30:43 = 2:24:40Kimmie Harting, Jennifer Cook, Kinesha Green-lee, Michael Cook, Maria Badure9. Honeybadgers 25:40 26:19 29:54 34:13 34:38 = 2:30:44Larry Miller, Kathryn Gonzalez, Tammy Naber, Angela Craig Swider, Linda O'Niell10. Indian Harbour Montessori Parents

24:19 25:56 30:55 30:56 39:40 = 2:31:46Gregg Kraver, Sheila Pavlick, Tina Ring, Penny Naugle, William Pollan11. Central Middle School Parents 29:04 30:14 30:25 35:02 37:56 = 2:42:41Willis Lowell, Glenn Webb, julie Sanders, Julie Edwards, GlennWiltshire12. Lewis Carroll Elementary Paren25:29 31:39 32:04 33:55 42:36 = 2:45:43Axel Hohl, Allysson Lyons, Laura Sardella, Greg Prosser, Sara Griffin13. Imagine Parents 28:54 39:59 41:17 42:01 52:06 = 3:24:17Tim Sollenberger, Wendy Sollenberger, Melissa Koretsky, Billie Dee Crawford, Barbara Ferrer

14. Lil Tori Heel Nippers 24:43 38:45 39:45 50:48 51:27 = 3:25:28Maggie Kreuzkamp, Nick Bartholomew, Terry Kreuzkamp, KatherineKreuzkamp, Mary Bartholomew15. BRP 32:29 55:23 55:23 55:24 55:31 = 4:14:10 Megan Campbell, Joanne Potthoff, Lee St. Pierre, Barbara Alfonso, Roxi Cobb

CORPORATE TEAM RESULTS1. Harris 18:21 18:38 20:26 20:43 23:39 = 1:41:47Julio Castillo, Doug Hernandez, Jay Claybaugh, Peter Mcmahan, Midori Wiles2. Health First 18:44 19:12 20:31 21:28 22:32 = 1:42:27Chi Cam, Keith Snodgrass, Michael Howley, Julia Nagy, Jenny TaggSCHOOL PARTICIPATIONSCHOOL PARTICIPATIONImagine Count ..............................................20Lewis Carroll Elementary Count ...................19Indian Harbour Montessori Count ................12Holland Elementary Count .............................6Central Middle School Count ..........................5Ascension Count ........................................... 2Manatee Elementary Count ............................2Odyssey Count ...............................................1Ralph Williams Elementary Count ..................1Sherwood Elementary Count..........................1Brevard Academy Count .................................1Meadowlane Count ........................................1West Shore Count ..........................................1Grand Count ..................................... 72

run for the Gecko hawaiian luau 5k results continued from page 7

Running Zone Foundation events are perfect for the entire family. After Robert Mentillo pushes his children along the 5K course, the tiny tots can then participate in their own race with Zippy the Gecko.

Jackson’s Jets and Joggers receive their third place award in the open team category.

students from Lewis Carroll elementary school are all smiles as they receive their second place school Participation award.

9 Running Zone The STarTing Line

The 2012-13 Running Zone Foundation (RZF) Race Series came to a close on May 11 as more than 900 athletes crossed the finish line and then celebrated the 10th anniversary of the Run for the Gecko Hawaiian Luau 5K. Throughout the season, the Series of-fered seven festive, family friendly events - ranging in distance from 3K to 5K – and helped Brevard County athletes of all ages gain fitness, increased self esteem, healthy life styles and for the fleetest of feet, a chance to share in the season-end prize and award purse worth $10,000. Congratulations to everyone who over-came their self-doubts and worked hard to achieve new fitness they might have previ-ously not thought possible. Please join us at 7 p.m. on June20 in the Holy Trinity Upper School auditorium as we honor this seasons overall, age group and team awards. Below we highlight our overall and over-all Master’s (40+) male and female champions.

Peter Clusener, overall male Champion2012-13 Series PerformanceFirecracker 5K: 1st 35-39, 17:12I Run for Pizza 5K: did not raceGhostly Gecko 5K: 1st OA, 16:07Jingle Bell 2-Miler: 3rd OA, 10:06Monkey Madness 3K: 3rd OA, 9:43Pirate Plunder 2-Miler: 2nd OA, 10:11Run for the Gecko Hawaiian Luau 5K: 1st OA, 16:09 Flip through any race photos from the RZF events, and it’s easy to find a plethora of emotion on the faces of those racing. But it is usually joy and a sense of fun that you see in the eyes of Melbourne’s Peter Clusener. At one point the now 36-year-old entrepreneur had walked away from the sport – injured and burned out - after a pressured collegiate career, a 2:19:29 personal best 2003 Chicago Marathon that earned him a spot to the 2004 Olympic Marathon Trials where, after leading a deeply competitive field that included Meb Keflezishi and Alan Culpepper, Clusener dropped out, posting a DNF. Today, the now two-time RZF Series champ says he is happy to be able to run at all and that the racing is a bonus. He especially enjoys mixing it up with the younger hot shots. Last season one of them, then 18-year-

old Michael Fisher, blocked Clusener from a second straight Series victory, relegating his elder competitor to second overall. Clusener turned the tables this season and Fisher will be accepting the second place trophy and check during the June 20 awards ceremony. QUICK HITSOccupation: Breeds tropical fish and raises gourmet mushrooms.Favorite Running Zone race and why: I like the Ghostly Gecko because you get to dress up. I wore a mask this year and that didn’t get too cumbersome. I also like the Jingle Bell 2-miler because all the fast (high school and collegiate) kids come out and we’re all out there just battling it out. Too bad they can’t stick around for the whole Series.Biggest challenge this season: I twisted my ankle real bad at the end of last season. I ran with it still kind of screwed up at the Fire-cracker and missed the Run for Pizza Football Kick-off 5K for the second year. I also broke my toe. That still hurts a little, but that is just part of running.Training philosophy: I like (Jack) Daniels (coach, not the whiskey) and Lydiard’s stan-dard of high mileage. As far as racing, going out fast works for me in some ways. I have to get away from the younger guys so they don’t latch on.Best piece of advice for those new to rac-ing: Have fun and not be intimidated. As far as getting faster, nothing is better than getting in the mileage.

Any plans for your winnings? I need it. I can feed myself now (laughs). I bought a GPS watch – those things are awesome. I can use Jack Daniel’s running formula, look at my watch and be right on target.

Beth Whalen, overall Female Champion RZF Series PerformanceFirecracker 5K: 2nd OA, 18:28, I Run for Pizza 5K: did not raceGhostly Gecko 5K: 2nd OA, 18:16Jingle Bell 2-Miler: 2nd OA, 11:33Monkey Madness 3K: 2nd OA, 10:52Pirate Plunder 2-Miler: 2nd OA, 11:35Run for the Gecko Hawaiian Luau 5K: 2nd OA, 18:13 Although Beth Whalen loves to run, her heart belongs to God and Mark Mihlebach, the man she will be marrying in June. Her Facebook posts and conversations are often peppered with encouragement, Bible verses and gratefulness and her mind is normally focused on motivating and helping oth-ers through her coaching, employment and church activities. On April 6, when last season’s female Series champion and then current Series lead-er, Angela Cobb, missed the Pirate Plunder 2-miler, Whalen had no idea that the Series victory then became hers to lose. Her training partner and good friend, Kim Hunger, had to point it out to her.

series slayersby Patti Sponsler

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Melbourne’s Peter Clusener, now a two-time Running Zone Foundation Race series champion, is dressed for the part as he takes the win at the Ghostly Gecko 5K in 16:07 on Oct. 20. The spooktacular evening race and the Jingle Bell 2-miler are Clusener’s favorite series races.

Melbourne’s Beth Whalen – this year’s Run-ning Zone Foundation Race series overall female champion shows her winning form and her then new engagement ring at the Brevard Zoo Monkey Madness 3K on Mar. 2.

10 Running Zone The STarTing Line

series slayers continued from page 9

Although Whalen placed second overall in each of the RZF events she raced, it was her faithfulness and consistency –two principles she practices – that allowed her to earn the top spot in the seven-race Series that totals points from your top six races. Whalen earned six second-place finish points (540) to Cobb’s five first-place points (500).QUICK HITSOccupation: Personal trainer at LifeShape Fitness; sales associate at the Flop Shop and Satellite high school cross-country and track coach.Favorite RZF race and why: It was the Firecracker 5K because the Trinity fitness camp I was helping coach all did it together. It was so fun to see so many athletes show up early to warm up and do a team devotion and prayer before the race. I remember feeling excited and ready to race that day! Everyone ran well and cheered each other on and the atmosphere of the race set everyone on fire for the cross-country season in the fall.Biggest challenge this season: Finding balance as there was transition after transition in my life. I had to find peace in the midst of chaos as jobs, family, relationships and hous-ing were all changing. It was hard to stay fo-cused and set goals because I couldn't always train with my training partner Kim Hunger. I was coaching and motivating athletes, but I was forgetting that I loved the sport too! I have learned a lot from the many places and people I have been blessed to work with and live with but I am excited to be married this month and have the stability of personal train-ing at one facility.Training Philosophy: Your results must always outweigh your excuses. If you want something bad enough you have to set goals and stick to the plan no matter what life throws at you. I am a strong believer that you are who you train with, and you can only be as strong as your weakest link. I truly loved running for Western Illinois University because my teammates were a huge part of my success as an athlete. We held each other accountable and we knew when someone was doing their part. I believe that if you’re going to put on your shoes and run then you should do it with all your heart. I don’t like racing when I know I haven’t trained because I don’t want to get myself in the habit of go-ing through the motions. I believe we must always be setting new goals for ourselves so

we can run with perseverance and faith until we have finished the race. Best piece of advice for those new to racing: Never give up or back down! It won’t always be easy but it will be worth it. There are no short cuts in long distance running. You have to train and do the work, and inevitably you will reap what you sow. I think if you can commit yourself to entering and completing the RZF Series this next year you will have a different heart and passion for running and the people who run!Any plans for your winnings? My plans for my earnings are to give it back. My initial thought was ‘YAY... I am going to go get the road bike I have always wanted from Jim and Ginger at Revolutions bike shop’, but it was heavily weighing on my fiancé’s and my heart that Pastor Tom from CenterPointe church knows what to do with it. We have been serving in the children’s ministry there for several months now and we are just in awe of the things God is doing in and through the people of that congregation and with the summer approaching I believe it will be put to good use in the different ministries and outreach programs.

shane streufert, oA master’s (40+) ChampionRZF Series PerformanceFirecracker 5K: 1st 40-44, 17:35I Run for Pizza5K: OA Master, 16:55Ghostly Gecko 5K: OA Master, 16:57Jingle Bell 2-Miler: OA Master, 10:37Monkey Madness 3K: OA Master, 9:54Pirate Plunder 2-Miler: 3rd OA, 10:24Run for the Gecko Hawaiian Luau 5K: OA Master, 17:18 Maybe Shane Streufert’s wife, Brittany, knows where he hides his cape. Only Super-man could have pulled off what this 41-year-old Viera resident has accomplished this season. Check out this sliver of his 2012-13 races to see if you agree:n Ran all seven RZF Series events, earning 1st place age group in the Firecracker 5K; 3rd overall at Pirate Plunder and taking the top Master’s spot in the rest.n Earned the top spot in the 12-race Space Coast Runners Runner of the Year Series after placing first overall in three of their events; second overall in six of the races; third over-all in two and top Master in one.n Set personal bests at every distance this

season.n Won the inaugural Singer Island Half-Mar-athon on April 27 in 1:20:33.n Placed fifth overall at the Rock ‘n’ Roll St. Pete Half-Marathon on Feb. 10 in 1:18:04n Placed fifth overall at the Bahamas Half-Marathon on Jan. 20 in 1:22:26.n Placed 3rd in his age group and 13th over-all at the Rock ‘n’ Roll Savannah Marathon on Nov. 3 in 2:56:41. Streufert and training pal, John Davis, had planned to run the New York City Marathon on Nov. 4. After learn-ing late in the afternoon of Nov. 2 that the Big Apple had cancelled the event, the men, together with their wives, sped up to Savan-nah and toed the starting line after just a few hours of sleep. n Was part of the six-member relay team that broke the Keys 100 (mile) course record on May 18 in 9:23:59.QUICK HITSOccupation: CFOFavorite RZ Series race this season and why: I would have to say ‘I Run for Pizza’. It was a PR for me and the first time I broke 17-minutes in the 5K. The competition this year was incredible, I think we had 15 run-ners go sub-17 minutes.Biggest challenge: Trying to fit all the races in without it impacting training. Realistically, when you race as much as I do, you have to pick certain races that you are going to focus on and train through the rest of them.Training philosophy: I found that I perform

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Viera’s Shane Streufert, the 2012-13 Run-ning Zone Foundation Race series Master’s champion, sets the first of many personal bests during the season as he crosses the line in 16:55 at the I Run for Pizza Football Kickoff 5K on August 11.

11 Running Zone The STarTing Line

best on high mileage training with a couple of workouts each week that include varying distances at mile to half-marathon pace. You also took the overall top spot in the Space Coast Runners Runner of the Year series as well as pull off additional and amazing feats of feet. How did you juggle all that training and racing with a full-time position; marriage and a (any?) social life? I’m very lucky that my wife is a runner, as well, so she is very supportive and really, training and racing is our social life. We both have great friends who we train and race with and most of our vacations revolve around traveling somewhere for a race.Best piece of advice for those new to rac-ing: If you want to perform at your best on race day you have to put in a lot of training in advance. Don’t expect to just show up on race day and perform well.Any plans for your winnings? Probably register for some more races.

Cathy Friedel, overall Female master’s ChampionRZF Series PerformanceFirecracker 5K: 1st 45-49, 20:34I Run for Pizza 5K: OA Master, 20:19Ghostly Gecko 5K: OA Master, 20:19 (no typo, two identical times!)Jingle Bell 2-Miler: OA Master, 12:40Monkey Madness 3K: 1st 45-49, 12:12Pirate Plunder 2-Miler: OA Master, 12:47Run for the Gecko Hawaiian Luau 5K: OA Master 20:02

This year’s female Master’s champion, Cathy Friedel, is a picture of restraint, pa-tience and balance. Perhaps you have to be to successfully juggle a full-time job with rais-ing five busy children and knocking out the requisite mileage for road races and triathlon. In an age of instant gratification and short-term thinking, it can be equally chal-lenging to adhere to a triathlon training pro-gram that forces you to go easy most of the time, especially when your friends run past in a quick blur or other cyclists drop you in the first mile; and especially when you know in your soul that you are able to go so much faster right now. Race day, however, is a different story. That’s when her coach lets her unleash and, at

49 and competing against younger, hungrier women, Friedel’s name is still a constant on Master’s and overall podiumsQUICK HITSOccupation: Financial analyst at SAIC.Favorite race this season and why: Ghostly Gecko 5K because I really like the course. It’s an evening race so it’s not too hot. I also like it because it is not completely flat and there is no running on sidewalks.

Biggest challenge: Trying to mix in the run-ning races with triathlon training. I use the road races as a workout. If I have a three-hour bike scheduled on a race day, I still have to get those three hours in either before or after a race. Training philosophy: (Coached by Virginia’s Debi Bernardes who prescribes strict adher-ence to periodized heart rate zones) I try to stay healthy by drinking lots of water and tak-ing vitamins and not overdo it when I’m feel-ing an injury coming on. I will cut a workout short if I feel pain.Best piece of advice for those new to rac-ing: It’s easier to run with others so it’s good to find a group to run with. Don’t try to do too much too fast – build a base before starting speedwork. If you have a coach, stick with his or her plan. Don’t try to mix different types of training plans. I’ve tried that and it didn’t work for me.Any plans for your winnings? Buy new running shoes for (daughter) Sydney and I. Sydney will be doing cross-country in the fall so she’ll also need new training shoes and cleats.

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Satellite Beaches Cathy Friedel, #40, on her way to the female Master’s win at the Run for the Gecko Hawaiian Luau on May 11. That 49-year-old mother-of-five also earned the fe-male Master’s victory in the 2012-13 Running Zone Foundation Race series.

Melbourne’s Brad Daszynski just mo-ments away from earning the overall win at the 2013 Pineapple Man Triath-lon in Melbourne Beach. Check out complete race results at http://www.multirace.com

12 Running Zone The STarTing Line

Series MALEAward Overall ............. Age ..................City1st Peter Clusener .... 35 ................ Melbourne2nd Michael Fisher .... 20 ........... W. Melbourne3rd John Davis .......... 34 ................ MelbourneMasters (40+)Master Shane Streufert ... 40 ......................... Viera8 & Under 1st Charley Pavlick ... 7 .................. Melbourne2nd Dylan Maxik ........ 8 ...................Indialantic3rd Victor Valentin .... 7 ...................Rockledge9-11 1st Daniel Tressler iii 10 ...................... Oviedo2nd Malachi Jones .... 10 ................... Titusville3rd Matthew Zuhlke .. 10 Indian Harbour Beach12-14 1st Mason Jones ...... 13 ................... Titusville2nd Joseph Tierney ... 12 ....... West Melbourne3rd Paul Jaime .......... 13 .................Indialantic15-19 1st Thomas OConnor 16 ......Melbourne Beach2nd Andrew Scholl .... 17 ................ Melbourne3rd Mike Groppel ...... 15 ......................... Viera20-24 1st Dillon McGee ...... 22 .................Indialantic2nd Mark Mihlebach .. 23 ......Melbourne Beach3rd Ryan Rattay ........ 24 .................. Palm Bay25 - 29 1st Andy Dutra ......... 27 ................ Melbourne2nd Chi Cam .............. 29 ................ Melbourne3rd Ron Abel ............. 29 .......... Satellite Beach30 - 34 1st Steve Hedgespeth ................................. 34 West Melbourne2nd Andy Menschner 33 ................ Melbourne3rd Greg Reverdiau ... 30 .................. Palm Bay35 - 39 1st Julio Castillo ....... 37 ................ Melbourne2nd Thaddeus Austin . 35 ................ Melbourne3rd Jonathan Howse . 36 ....... West Melbourne40 - 44 1st Steve Chin .......... 43 .......... Satellite Beach2nd Harry Prosser ..... 43 .................Rockledge3rd Ron Ritter ........... 40 ......................... Viera45 - 49 1st Chris Loines ....... 45 ............Merritt Island2nd Doug Nichols ...... 49 ................ Melbourne3rd Doug Butler ........ 49 ................ Melbourne50 - 54 1st Joe Hultgren ....... 52 ................ Melbourne2nd Art Anderson ...... 52 ................ Melbourne3rd Bret Halliday ....... 50 ....................... Cocoa

55 - 59 1st Matt Mahoney .... 56 ................ Melbourne2nd Jim Cunningham 57 ......................... Viera3rd Abe Oros ............ 59 .................. Palm Bay60 - 64 1st Bud Timmons .... 61 ....................... Cocoa2nd Ray Brown ......... 64 ................ Melbourne3rd Teen Sum ........... 63 .................. Palm Bay65 - 69 1st David Grant ........ 65 ......................... Viera2nd Gary Castner ...... 66 ................ Melbourne3rd Graham Austin ... 65 .................Rockledge70 - 74 1st George Then ...... 70 Indian Harbour Beach2nd Jim Anderson ..... 71 ..........Ormond Beach75+ 1st Tom Ward .......... 75 ......Melbourne Beach2nd Bob Pecor .......... 77 ......Melbourne BeachFemale1st Beth Whalen ....... 26 ................ Melbourne2nd Angela Cobb ....... 27 ......Melbourne Beach3rd Melissa Taylor .... 34 ... Indian Harbour Bch.Masters (40+)Master Cathy Friedel ...... 48 .......... Satellite Beach8 & Under 1st Kaylee Kraver ..... 8 ..............Merritt Island2nd Aubrey Fortmayer 8 .................. Melbourne3rd Anna Grenevicki . 8 ...................Indialantic9-11 1st Marie Groppel .... 11 ......................... Viera2nd Jordan Michaels . 11 ............Merritt Island3rd Tara Morgan ....... 11 .................. Palm Bay12-14 1st Samantha Folio .. 13 ................ Melbourne2nd Kristen Owl ........ 14 .................. Palm Bay3rd Madison Howard 12 .................. Palm Bay15 - 19 1st Sarah Fisher ....... 17 ....... West Melbourne2nd Tiffany Mensch .. 16 .................. Palm Bay3rd MacKenzie Baysinger 15 .................Rockledge20 - 24 1st Melissa Baldwin . 23 ................ Melbourne2nd Robin Laverentz . 24 ... Indian Harbour Beach3rd Danielle Johnson 24 ... Indian Harbour Beach25-29 1st Jessica Wiedenbauer .. 29 .................. Palm Bay2nd Candice Cheeks .. 27 ................ Melbourne3rd Kara Downs ....... 25 .....................Orlando30-34 1st Kim Hunger ......32 ...................Palm Bay2nd Krista Branan ....32 ..................Melbourne3rd Jenny Tagg ........30 ........... W. Melbourne

Peter Cluesner1st OA

Michael Fisher2nd OA

Dillon McGee1st 20-24

shane streufertOA Master

Charley Pavlick1st 8 & under

Daniel Tressler1st 9-11

Mason Jones1st 12-14

Andy Dutra1st 25-29

John Davis3rd OA

steve Hedgespeth1st 30-34

Julio Castillo1st 35-39

Joe Hultgren1st 50-54

Matt Mahoney1st 55-59

Bud Timmons1st 60-64

David Grant1st 65-69

George Then1st 70-74

Angela Cobb2nd OA

Beth Whalen1st OA

steve Chin1st 40-44

Chris Loines1st 45-49

Melissa Taylor3rd OA

Marie Groppel1st 9-11

sarah Fisher1st 15-19

Melissa Baldwin1st 20-24

Jessica Weidenbauer1st 25-29

Kim Hunger1st 30-34

Tracy Dutra1st 35-39

Mary Hofmeister1st 40-44

Marie Thomas1st 45-49

Anne Caza1st 50-54

samantha Folio1st 12-14

Kaylee Kraver1st 8 & under

Cathy FriedelOA Master

Mary Ramba,1st 65-69

Anne Dockery1st 60-64

Nancy Wingo1st 55-59

Running Zone Foundation Series Champions

Thomas O'Conner1st 15-19

35 - 39 1st Tracy Dutra .......39 ...........Melbourne2nd Julie Hannah .....38 ...........Melbourne3rd Tricia Rydson ....39 ..... Melbourne Beach40 - 44 1st Mary Hofmeister ........................... 44 ..Malabar2nd Betsy Butler ......43 ... Cape Canaveral3rd Charlotte McClure ...40 ...........Rockledge45-491st Marie Thomas ...47 ...........Rockledge2nd Sheila Pavlick ....49 ...........Melbourne3rd Andrea Lucas ....46 ...........Melbourne50 - 54 1st Annie Caza ........50 ........... Indialantic2nd Midori Wiles ......51 ...........Melbourne3rd Lori Kruger ........50 ........... Indialantic55 - 59 1st Nancy Wingo ....59 ...........Rockledge2nd Melanie Delman 55 ...........Melbourne3rd Kathleen Killeavy ...55 . Indian Harbour Bch.60 - 64 1st Anne Dockery ....64 ...Melbourne Beach2nd Lorranie Petersen ...64 ..West Melbourne3rd Jo Anne Goodson ..61 ..West Melbourne65 - 69 1st Mary Ramba .....65 ..................Cocoa2nd Susan Then .......65 ... Indian Harbour Bch.3rd Mary June Joseph 65 .... Satellite Beach70 - 74 1st Willy Moolenaar 71 ........... Indialantic2nd Katie Marsh .......74 ...........Melbourne75+ 1st Roberta Osterling 77 .... Satellite BeachCorporate Cup Challenge1,000+Harris Corporation. Harris Corporation<1,000 Florida Today<100 Christie DentalSchool Participation ...1st Indian Harbour Montessori2nd Holland Elementary

3rd Lewis Carroll ElementaryCorporate Team Results1st Harris Corporation2nd Health First3rd Florida TodayOpen Team1st Long Doggers Club2nd Running Zone3rd Jackson's Jets and Joggers

Tom Ward1st 75+

13 Running Zone The STarTing Line

Want to commit to your fitness and save some hard-earned cash? Register before July 4 for all seven for the 2013-14 Running Zone Race Series events and save $46. The festively themed family events range in distance from 3K (1.8 miles) to 5K (3.1 miles) to promote participation among both walkers and runners of all ages and abili-ties. And each race offers amazing amenities that include colorful technical race shirts; free childcare during the race; free kids’ runs with Zippy, the Gecko mascot; disposable D-tag timing with instant printouts of race results that include pace-per-mile splits; a generous post-race party; standard overall and age group awards; great door prizes and one random giveaway of something really cool like an Apple iPad or a surfboard. And don’t forget to check out the free-to-download fin-

ish photos after each event. Thanks to great community sponsors, the Series also offers a $10,000 purse in cash and gift certificates to the top three overall males and females; overall male and female Master’s (40+) winners and the top three men and women in each of the 16 age groups. The first race of the 2013-14 Running Zone Foundation Race Series – the Fire-cracker 5K - kicks off on July 4 at 7 a.m. at the Liberty Bell Museum in Melbourne. In addition to the cool amenities we’ve already listed, each finisher will receive an American flag and we will be offering the Most Patriotic Costume Contest. Complete information about and regis-tration for the Firecracker 5K and 2013-14 Running Zone Foundation Race Series is available at http://www.runningzone.com/series/index.php

It’s Ba-ack!by Patti Sponsler

Melbourne’s Chris slusher showed his patriotic spirit at last year’s Firecracker 5K, the first of the Running Zone Foundation Race series. The 2013-14 Series starts with a bang – Firecracker 5 - July 4 at 7 a.m. at the Liberty Bell Museum in Melbourne.

Running Zone Foundation Gives BackDid you know that in addition to the increased fitness, friendships and self-esteem the Running Zone Foundation events promote, race pro-ceeds are donated to our local charitable and non-profit organizations?

During this past season, total Foundation donations exceeded the quarter-million mark ($250,000) and that amount does not yet include donations from the Run for the Gecko Hawaiian Luau 5K.

Running Zone Foundation donations include:n Brevard Zoo Monkey Madness 3K: donated $7,000 to Brevard Zoo. n Corporate 5K: donated $2,500 to United Way. n Pirate Plunder 2 Miler: donated $3,500 to M.O.R.G.A.N. Project. n Long Doggers Kid’s Marathon & Half Marathon: donated $1,200 to Ronald McDonald House Charities of Central Florida.

Kristen Malfara of M.O.R.G.A.N. Project, Dave Ryan of Morgan, Laura spedick, sharon Jeavons of Morgan

Laura spedick of RZF, Jeff Kiel of Florida Today, Mar-tha Brown of United Way, Denise Piercy RZ

14 Running Zone The STarTing Line

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Meghan decided to sign up for the half marathon. Having run 5 and 10K races for the last two years, she decided to take the next step. She increased her daily three-mile run to six miles, and was easily able to run the greater distance. After the first week of the increased mileage, she woke up with foot pain. She noticed swelling and tenderness on the top of her left foot. She tried to continue running shorter distances, but after three weeks the pain had not subsided. She went to her local sports podiatrist and his clinical examination and x-rays showed the condition to be a metatarsal “stress fracture”. Stress fractures, or “fatigue fractures”, are one of the few sports injuries of the foot that require the patient to stop running and to rest. They are partial, incomplete fractures or breaks in the bone that occur from overuse rather than traumatic injury. Although stress fractures are common in runners, they are also common in military personnel, especially during basic training or prolonged marching. In fact, the injury was first described in this population by the German military surgeon, Dr. Breithaupt, in 1855, who called it “march fracture”. Stress fractures occur when repetitive force causes muscles to become fatigued and unable to absorb shock, which is transmitted to a bone. This decreased shock absorption, along with the microtrauma itself, results in small cracks in the bone. Unlike an acute traumatic fracture, the crack in the bone is usually incomplete and the bone is not broken apart. As overuse injuries, stress fractures result from an increase in mileage or speed, a change of running surfaces, or sometimes from a change of shoes. Additional risk factors include certain types of foot struc-ture - especially flat or high arched feet; weakened boned (osteoporosis); excessive use of alcohol or tobacco; and female gender. At particular risk are females who fit the description of the “female athlete triad” (poor nutrition, eating disorders, and amenorrhea, or absent menstrual cycle), all of which lead to osteoporosis. The symptoms of stress fracture can be variable. There is usually localized tender-ness, often with swelling. The pain typically is worsened by activity and improved by

rest. Because the symptoms may temporarily improve with rest, many runners do not seek treatment for many weeks. The diagnosis of stress fracture is usually made by clinical examination but imaging techniques may be helpful. Standard x-rays will not show a stress fracture for at least 10-14 days after onset of symptoms, and sometimes not for four to five weeks, if at all. Imaging techniques such as bone scan and MRI will show the stress fracture earlier and often in more detail than would an x-ray. Any bone of the leg or foot can suffer a stress fracture. In the general population, the heel bone, or calcaneus, is the most frequently involved bone. In runners, the tibia (shin bone) is most often involved. Symptoms of this stress fracture are often misdiagnosed as the more benign condition known as “shin splints”. The metatarsals are also frequently involved, with more than half of these injuries involving the second metatarsal. Metatarsal stress fractures have the quickest onset of symptoms of any stress fracture. Treatment of stress fractures involves prolonged rest, often up to six to eight weeks.

Immobilization with a walking boot is often utilized as well, to protect the area and to ac-celerate healing. During the recovery phase, activities such as cycling and swimming can sometimes be allowed as cardiovascular alternatives to running. It is important to

stress Fractures and RunnersBy Richard C. Wilson, DPM, Melbourne Podiatry Associates

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As overuse injuries, stress fractures result from an increase in mileage or speed, a change of running surfaces, or sometimes from a change of shoes.

15 Running Zone The STarTing Line

stress Fractures and runners continued from page 14

A Running & Walking Club“Not Just for Lizards”

Running Zone Foundation

-

Summer TrackSeries!6:00PM

Holy Trinity Episcopal Academy Upper School Track

June: 100, 400, 800, 1600, HJ June 12: 200, 400, 3200, 4 x 400,

LJ, HJ, SP

June 19: 100, 400, 800, 1600, LJ, HJ, SP

June 26: 100, 200, 1600, 3200, 4 x 400, LJ, HJ, SP

HJ= High JumpLJ= Long JumpSP= Shot Put

continue rest until symptoms are completely gone. The American Academy of Podiatric Sorts Medicine recommends that activity be delayed for two weeks after symptoms have resolved, to allow extra time for healing and to decrease the chance of re-injury. Stress fractures that have not completely healed are at risk for re-injury or progression to a com-

plete break in the bone (“true” or “frank” fracture). The value of prevention cannot be overemphasized. Avoid rapid increases in mileage and speed, and abrupt changes in running terrain. Change shoes often. It is recommended that shoes be replaced every 300-500 miles, as the shoe’s midsole has lost much of its shock absorption by then. Good nutrition, especially in females cannot be overemphasized. If any symptoms suggestive of stress fracture arise and do not disappear after two weeks of rest, see your sports podiatrist. Dr. Wilson, a Melbourne native and Florida Gator, earned his doctorate degree from the Illinois College of podiatric Medicine in Chicago. After completing a surgical residence in Chicago, Dr. Wilson returned to Melbourne where he has been practicing with Melbourne Podiatry Associates for 30 years. The good doctor is passionate about his profession; running – a sport in which he has reveled for more than 45 years – and writing, particularly about all things running and foot related.

MRis will show a stress fracture earlier and often in more detail than would and x-ray.

As an athlete, you are unlikely obese, but you may have concerns about your weight or have relatives who struggle with their weight. To address the complexities of how to deal with undesired body fat, the Weight Manage-ment Group of the Academy of Nutrition & Dietetics held a conference (Indianapolis, April 2013). Here are some highlights.

dieting and weightn An estimated 35% of all US adults are not only overfat but also pre-diabetic, including 50% of adults over 65 years. Relatives who have watched a loved one needlessly die from diabetes see first-hand the need to prevent themselves from going down the same road. There are clear benefits from eating wisely and exercising regularly! Losing just 5% of body

weight can reduce health risks attributed to diabetes.n Most dieters want to lose weight quickly. The problem is that plan tends to backfire. You can lose weight fast or lose weight forever—but not lose weight fast and forever.n Most dieters regain about two-thirds of their weight loss within a year and all of it within 3 to 5 years. Tips to maintain weight loss include: exercise regularly, eat fewer fatty foods, watch less TV, have strong social sup-port, and sleep more than 5 hours a day.n Chewing gum can help lean people con-sume fewer calories, but that is not the case for obese gum-chewers. (Perhaps the act of chew-ing increases their desire to eat?)n To stay on track, successful dieters should plan ahead by predicting everything that could possibly go wrong with their eating plan and develop strategies to deal with the unexpected. For example, if the waiter serves the salad

soaked with dressing (not on the side, as re-quested), the dieter knows he can send it back, not eat it, or eat less of it.

THe ATHLeTe’s KiTCHeN

Weight management updateBy Nancy Clark MS RD CSSD

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A protein-rich breakfast with 25 to 35 grams of protein helps manage appetite for the rest of the day.

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Weight Management Update continued from page 15

n If you “blow your diet,” please don't hate yourself. Just regret you over-ate and learn from the experience. You learned to overeat for a reason. (For example, overindulging in birthday cake may have been your “last chance” to eat cake before your diet started again the next meal.) The better plan can be to enjoy a reasonable slice of cake for several days. You’ll feel less need to overindulge when you know you can have more cake the next day (just fit it into your calorie budget).n Other success-promoting dietary habits include using portion-controlled foods and keeping food and weight records. High-tech diet aids include: tracking steps by wearing a pedometer (goal: 10,000 steps a day), and wearing an armband or other body-activity monitor that detects changes in activity over time. Some popular high-tech tools include New Lifestyles-1000 pedometer, FitBit Zip, and Nike Fuel Band. (Note: Accuracy of the high-tech tool is less important than day-to-day reproducibility.)n Websites or apps like FatSecret.com, Calo-rieKing.com, LoseIt.com, and MealLogger.com can also be helpful. In the near future, you'll be able to take a photo of your meal and an app will then calculate the calories. This info will be very helpful when eating in restaurant with super-sized meals!

Food and weightn An estimated 80% of weight loss hap-pens by eating fewer calories; 20% relates to exercise. You need to change your diet to lose weight and change your exercise to keep weight off.

n Overweight people tend to eat by time cues. Noon is lunchtime, regardless if the clock is significantly wrong!n Adults may eat more of a food if it is deemed healthy. That is, subjects ate more oatmeal cookies when they were described as high fiber, high protein as compared to high sugar, high butter. And yes, even healthy high fiber and high protein calories count!n In contrast, adolescents (who are heavily influenced by their peers) tend to eat less of a food labeled healthy. For teens, eating carrots is just not as acceptable as eating chips.n People who eat a high protein diet (25% of calories) tend to eat fewer calories per day. A protein-rich breakfast with 25 to 35 g protein helps manage appetite for the rest of the day.n The decline in hearty breakfasts mirrors the rise in obesity. Try eating an 800-calorie protein-rich breakfast and see what that does to your appetite for the rest of the day! You'll undoubtedly notice you feel less need to “re-ward” yourself with evening treats.n A 100-calorie portion of natural whole almonds actually has only 80 available calories due to digestibility. The same likely holds true for other high fiber, high fat “hard” foods, such as other kinds of nuts. People who frequently eat nuts are actually leaner than folks who avoid nuts; hence, you need not fear them as being “fattening” (in moderation, of course, as with all foods).

exercise and weightn Weight loss is about quality of life; exercise is about health. However, exercise strongly predicts who will be able to main-tain their lost weight. While the reason for this is unknown, some researchers wonder if purposeful exercise allows the reduced obese person to eat more calories? (You know—the more you exercise, the more you can eat.) Or perhaps exercise is a marker of discipline and dedication to maintain a healthier eating style and lifestyle? n Lifting weights is a good entry point for unfit people who want to start exercising. First they get strong, and then they can add on the walking, jogging, and aerobic activities.n Lifting weights reduces the loss of muscle that occurs with diet-only reducing plans and creates the same health benefits of slimming the waist-line and improving blood glucose levels (hence reducing the risk of diabetes).n Because weight loss without exercise

contributes to loss of muscles and bone-den-sity, some health professionals advise against weight loss for older people. Instead they recommend that people over 60 years focus on adding on exercise rather than subtracting food. You are never too old to lift weights!n An effective exercise program includes 110 minutes per week of moderate to vigor-ous physical activity and two times a week of lifting weights for about 20 minutes.n Men who maintain a stable weight tend to be active about 70 minutes a day. In compari-son, obese men are less active and likely to be frail. Do obese people become frail—or do frail people become obese? The bottom line: Keep active, enjoy whole foods that are minimally processed, live lean, and be well! Nancy Clark MS RD CSSD (Board Certi-fied Specialist in Sports Dietetics) counsels both fitness exercisers and competitive athletes in her private practice in the Boston-area (617-795-1875). Her Sports Nutrition Guidebook, Food Guide for Marathoners and Cyclist's Food Guide all offer additional weight management information. The books are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.

A 100-calorie portion of natural whole al-monds actually has only 80 available calories due to digestibility.

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While it is easy for everyone to keep up with local race results through the Running Zone’s and Space Coast Runners websites, we want to use Beyond Brevard’s Borders to recognize the accomplishments of our locals at out-of-town events and also hope, that by reading about your fellow athlete’s accom-plishments, you’ll find encouragement to play longer and/or harder.

may 11: Gulf Coast triathlon (1.2/56/13.1) Panama City Beach, Fl The Gulf Coast Triathlon in Panama City Beach is a half-iron distance race with a rich history. For years the 1.2-mile Gulf swim, 56-mile ride that would take you through miles of forest and the 13.1-mile run was one of the events where the fastest athletes could qualify for the Ironman Hawaiian World Champion-ships in Kona. With so many people clamoring to check an Ironman off their bucket list, WTC saw an opportunity; trademarked the terms ‘Ironman’ and ’70.3’ and practically saturated the world market with orchestrated cookie-cutter Iron-

man races plus a couple of 70.3 events that are the only route to qualify for October’s Big Dance. While many non-branded events slowly died off, Gulf Coast celebrated its 31st an-niversary on May 11 in part because the race organizers continue to deliver a well-run event and also because it gives athletes a taste of the Ironman Florida course. “A group of five of us signed up for

IMFL, the first full for all of us,” said Merritt Island’s Theresa Miller. "We were looking for a spring half. Christy (Zieres) had done Gulf Coast and suggested to try it to get a feel for the IM course and the area.” Even though there was a heavy head-wind on the backend of the bike course and most of the 700 athletes ran in the rain, the event did not disappoint. “The race support and volunteers were awesome, said Miller, who earned second in the 50-54 age group with her 5:34:09 fin-ish. “It was a great training race for IMFL in November!” Congratulations to all of our local Gulf Coast finishers including Jessica Crate, 28, Melbourne, 1st 25-29, 4:54:54; Kelly Hunter, 48, Cocoa, 6:46:36; Theresa Miller, 54, Merritt Island, 2nd 50-54, 5:34:09; Deb-bie Rescott, 55, Merritt Island, 5th 55-59, 6:46:37; Michael Tuttle, 56, Titusville, 5:54:02; Christy Zieres, 53, Merritt Island, 9th 50-54, 6:05:42.

Beyond Brevard’s Bordersby Patti Sponsler

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Local Merritt Island ladies flash their hard-won awards at the Gulf Coast Half iron Distance Triathlon on May 11. From left to right are Debbie Rescott, 5th 55-59, Theresa Miller, 2nd 50-54 and Christy Zieres, 9th 50-54.

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Beyond Brevard’s Borders continued from page 17

may 18: Fargo marathon, Fargo, North dakota Congrats to all of Brevard’s finishers including Charlotte McClure, 41, Rockledge, 3:54:03; Brittany Streufert, 40, Viera, 4:29:40; Marie Thomas, 48, Rockledge, BQ, 3:54:03.

may 18-19: Keys 100, Key largo to Key West, Fl Hot pavement, scorching heat and mini-mal shade did little to deter locals competing in the May 18-19 Keys 100 – a ‘friendly’ little race offering distances of 50 and 100 miles to solo runners as well as the same 100 miler – from Key Largo to Key West – to teams of up to six athletes. During the past three years, one of our local teams, captained by Melbourne’s John Davis or Satellite Beaches Steve Chin has brought home two top spots, and last year, a second place finish. "Last year was hard because Chin was injured and Shane (Strufert) was out of town," Davis said. "In the end we got beat solidly by the Road Warriors. I vowed that I was going to put and all-star team together and come back to get them this year." That he did. The appropriately named ‘Running Fast’ team lived up to their moniker, taking the top spot and setting a new course record of 9:23:51. "This year was the fastest team that we have ever put together," said Davis. “And we had the best competition that we’ve ever had. We kept going back and forth for the lead with the ‘Road Warriors’ throughout the majority of the race, but we dug deep and held out a strong race to the end.” Congrats to all of our locals who crossed that Key West finish line including:Solo 100 milesHernan Garcia, 43, Cocoa, 23:35:05; Jim Schroeder, 65, Indialantic, 29:22:13.Solo 50 miles Karen Caruso, 54, Satellite Beach, 14:25:47; Jason Tomas, 38, Satellite Beach, 14:42:24.100-mile relay (105 teams)Almost there, 11:31:18: Jay Claybaugh, Indian Harbour Beach; Donna Davis, Mel-bourne; Julie Hannah, Melbourne; Timothy Robson, Melbourne; Kara Springer, Merritt Island; Nathan Wick, Melbourne.Coast Busters, 18:15: Lanna Bates, Mel-bourne; Lauren Bates, Melbourne; George Brittingham, Palm Bay; Elizabeth Duncan, Indialantic.Conch’d Out, 18:31:19: Brittany Adamson,

Cape Canaveral; Marisa Arencibia, Cocoa Beach; Susannah Johnson, Palm Bay; Kristen Key, Cocoa Beach; Erica Roberts, Cocoa Beach; Rudolf Tome, Cocoa Beach.Got the Runs, 4th OA, 10:44:26: Ron Abel, Satellite Beach; Brad Daszynski, Melbourne; George Meerdo; Greg Reverdiau, Palm Bay; Ed Springer, Merritt Island; Pedro Toledo, Titusville; Holly Wooley, Palm Bay.Running Fast, 1st OA, Course Record, 9:23:59: Dan ‘Woody’ Burnett, Loveland, Ohio; John Davis, Melbourne; Steve Chin, Satellite Beach; Ben Fish, Iowa City, Iowa; Steve Hedgespeth, West Melbourne; Shane Streufert, Viera. Still Mastertating, 13:36:50: Danny Barrett, Cocoa; Tracie Donnelly, Indialantic; Rick For-estiere, Cocoa; Charis Gaines, Viera; John Ou-weleen, Sebastian; Veronica Sim, Melbourne.We Won’t Back Down, 13:02:22: Kimberly Prosser, Rockledge; Harry Prosser, Rock-ledge; Christina Russell, Melbourne; Kurt Russell, Melbourne; Chris Slusher, Mel-bourne; Nancy Wingo, Rockledge.

may 19: Green Bay marathon, Green Bay, WisconsinCongratulations to Doug Nichols, 50, Mel-bourne who finished in 3:30:45 and Ron Rit-ter, 52, Viera who chipped in at 4:07:19.

may 19: lls Conquistadores triathlon (750/12.4/3.1) Vero Beach After earning fourth in the 40-44 age group

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Keys 100 team ‘Still Mastertating’ sport hats embroidered with their ‘tater’ names. From left to right: Milliner Veronica sim, Melbourne, Capt. Tater; Tracie Donnelly, indialantic, Tater Tot; John Ouweleen, Sebastian, Termin-tater; Charis Gaines, Viera, Devis-tater; Danny Bar-rett, Cocoa, Intimi-tater; Rick Foresteire, Cocoa, Bro Tater.

Four of our fastest local runners made up the team – Running Fast – that not only won the Keys 100 relay division but also set a course record as they hit the line in 9:23:59. From left to right are iowa’s Ben Fish, Melbourne’s John Davis, Ohio’s Dan ‘Woody’ Burnett, Viera’s shane streufert, West Melbourne’s steve Hedg-espeth and satellite Beaches steve Chin.

Christina Russell shows how to grab the baton from another member of team ‘We Won’t Back Down!’.

Palm Bay’s Angela Coram, left, and Mel-bourne’s Karen Morissette share a celebra-tory hug after placing third and second, respectively, in the 30-39 age group at the LLS Conquistadores sprint Triathlon in Vero Beach on May 19.

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in the deeply competitive St. Anthony’s Triathlon last month, Melbourne Beaches Tricia Rydson took the top female spot in the LLS Conquistadores Triathlon in Vero Beach on May 19. The 40-year-old mother-of-two finished ninth overall and bested the women’s field by close to four minutes. “ I went to the race because Becky (Moody) and Tasha (Camps) were doing it,” Rydson said. “It was a fun opportunity for a small, low-key sprint and breakfast on the way home at Long Point. I went with no expectations except to enjoy the race location and enjoy the opportunity to race instead of another typical weekend workout.” Rydson now highly recommends the race whose proceeds benefit the Leukemia and Lymphoma Society. “The venue is perfect,” she said. “I really prefer the ocean over the river, provided we have reasonable surf conditions, and we did. The car traffic on A1A was very minimal in that area with perfect road conditions on the bike. The run was very nice, with some large, mature shade trees to help on the course. Honestly, I don't know why more people aren't doing this race. Race management did a very nice job.” Congratulations to all of Brevard’s locals who conquered the Conquistadores includ-ing Garrett Camps, 16, Melbourne Beach, 1st 15-19, 1:11:43; Tasha Camps, 43, Melbourne Beach, 1st 40-49, 1:13:30; April Castillo,

38, Melbourne, 1:27:26; Julio Castillo, 39, Melbourne, 1:07:01; Angela Coram, 35, Palm Bay, 3rd 30-39, 1:24:59; Bill ‘the Fridge’ Fari-na, 57, Palm Bay, 1:26:18; Eduardo Gonzalez, 33, Melbourne, 1:17:24; C. Tod Hagan, 49, Melbourne Beach, 1:15:52; Kris Hansen, 43, Rockledge, 1:30:37; Dude Kerley, 61, Satel-lite Beach, 1st 60-69, 1:16:25; Sara Leon, 58, Satellite Beach, 1:38:15; Peter Mazzone, 57, West Melbourne, 1:21:14; Becky Moody, 43, Melbourne Beach, 1:21:05; Karen Morissette, 39, Melbourne, 2nd 30-39, 1:22:17; Ryan O’Leary, 42, Palm Bay, 1:12:43; Tricia Ryd-son, 40, Melbourne Beach, 1st OA Female, 9th OA, 1:09:24; Jim Twigg, 52, 1:26:14.

may 19: Ironman 70.3 Florida (1.2,56,13.1) Haines City, FlEd Donner (pro), 37, Melbourne, 4:28:58, Mark Metoyer, 25, Melbourne, 7:45:37

may 26: New orleans 5i50 (1.5K, 40K, 10K)When professional triathlete Kaitlin Don-ner left for New Orleans to compete in the internationally stacked pro field of New Orleans 5i50, she was hoping to use the event to “gauge her current fitness before focus-ing back on the ITU (International Triathlon Union) style of racing (draft legal)”.

The 24-year-old Melbourne resident, who also juggles studies and internships toward her Doctor of Physical Therapy degree, had 30 seconds to spare on South Africa’s Andrea Steyn as she took the top podium spot along with points and cash with her 2:04:07 victory. “After a couple of sub-optimal race re-sults, it was nice to have a strong performance that I can feel good about,” said Donner, who is sponsored by Running Zone. “And as a bo-nus, I won a deal with (husband) Ed (Donner) that if I won, he had to drive the whole way home from New Orleans!” Next up for Donner is the Edmonton ITU Triathlon World Cup on June 23 in Edmonton, Canada.

may 26: Boston Run to Remember Half marathon, Boston, mARick Foresteire, 46, Cocoa, 2:01:56; Nancy Wingo, 60, Rockledge, 2:08:02.

Beyond Brevard’s Borders continued from page 18

Melbourne Beaches Becky Moody, Tricia Ryd-son and Tasha Camps share a pre-race smile before the LLs Conquistadores sprint Triathlon in Vero Beach on May 19. Rydson earned the top female spot and 9th individual overall with her 1:09:24 finish. Camps won the ladies 40-44 division in 1:13:30.

Melbourne’s Mark Metoyer flashes a tired grin after earning his finishers’ medal at ironman 70.3 Florida on May 19. The Health First administrator chose the event as his first official 70.3 because he thinks the course is similar to the elevation he will encounter during his first ironman race in Louisville.

Kaitlin Donner, left, is all smiles after earn-ing the top female pro spot at the 5i50 New Orleans Triathlon on May 26.

Left-to-right. Rockledge’s Nancy Wingo, Cocoa’s Rick Foresteire and his daughter, Morgan, pose in front of an iconic mural after picking up their numbers for the May 26 Bos-ton’s Run to Remember Half-Marathon.

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Lately, there have been a slew of articles addressing the benefit of MFR, or Myofas-cial Release (‘myo’ refers to muscle, ‘fascia’ refers to the fascia system), for runners and triathletes. The name of a local practitioner – Kerri Geach - has popped up on Facebook several times by local athletes recommending her skills. We thought we’d go to the source herself to understand what this seemingly new and effective treatment entails. Below are Kerri’s answers to our questions as well as some comments from two local athletes who are testing this different frontier.

What is fascia?KG: Fascia is a soft connective tissue located just below the skin that covers and knits to-gether every muscle, bone, nerve, artery, vein and organ. And each organ, bone, muscle fiber, down to each singular cell, has its own fascial system. If you need a visual, a chicken breast is an excellent example. When removing the skin, we are usually caught up in an annoying white fibrous tissue that covers the meat, run-ning through to the bone. When the fascia is in a healthy normal state, it has the ability to move without restric-tion. Trauma, repetitive motion, inflamma-tion and surgery can cause the fascia to lose pliability and when this happens, it becomes tight, restricted and a source of tension and/or pain to the rest of the body.

What does mFR really mean? KG: There are many types of MFR (Myofas-

cial Release). The type that I use, John Barnes Myofascial Release, puts gentle pressure into a restriction on the body and then a stretch is ap-plied to that restriction, thus creating a release into the fascia. The stretch is held at least two to five minutes, and many times longer. As the tissue gives, it is like peeling away the layers of an onion. The melting of the tissue causes a three-dimensional release. The release is fol-lowed by and may stimulate a movement called "unwinding” that is the body's natural way of using movement to heal trauma. A multi-dimensional release, unwinding, and a change to the body and the fascial system is what separates John Barnes MFR from all other treatments, and what makes it so successful.

What's going on during a typical session and if its so gentle why does a client sometimes hurt the next day?KG: A typical session starts with an evalua-tion. The client is always asked not to wear lotion on their body, and to choose loose fitting and easily accessible clothing. The skin itself is used as the handle so it can't be slippery. Any restriction, pain, or complaint noted dur-ing the evaluation is addressed. Herein lies the reason for any occurrence of soreness or flu-like symptoms for one to three days after treatment. Things are actually changing in your body. This is why Myofascial Release is different from massage, including sports and deep tissue massage. For example, when your pelvis is rotated (and may have been for a long period of time) and the rotation is alleviated, you body becomes sore because it is now in a new posi-tion. Finding a "new normal" for people can be an exhilarating and freeing experience. Myofascial Release treats the entire mind/body complex by eliminating the pressure of the restrictions that cause the symptoms. And, just as importantly, Myofascial Release never forces, so there is no damage to the tissue or increased inflammation.

How does this specifically affect runners and triathletes?KG: Almost every person I see is dehydrated. Even those that tell me they drink "gallons" of water a day. Unfortunately when the fascia - which is a beautiful fractal crystalline-hydrat-ed fluid tissue when healthy - becomes injured and is not treated, it becomes dehydrated. So

no matter how much water an athlete drinks, it is like pouring water over a stone if the tissue is not opened to allow blood flow back into that area. This is a very important step of the healing process. Overall, in my experience, runners and triathletes are less prone to injury withmyofascial release versus traditional massage because they are reducing their body imbal-ances, they find a greater mind/body connec-tion because they are actually "listening" to what their body is telling them, and they are able to improve pace/race times with greater fluidity in their body. Through the Myofascial Release technique I am able to approach each individual client with a unique treatment tailored to their needs. Every client is encouraged to be independent, informed and self empowered in their healing.

Athlete CommentsCathy Friedel: “I think she focuses more on the whole body. It has helped me a lot already and I have only had two sessions. She gives extra tips, homework, props and makes you work. You don’t just lay there and get a hard rubdown.”Angela Cobb: “I started the year off by do-ing three weekends of back-to-back really hard racing. The first week was a Superhero race; then I ran the Bahamas marathon and then the very next weekend was the ING Miami Half-Marathon. It was during the week between the

everything in our bodies is completely and fully connected to everything else through the fascial system.

myo What?by Patti Sponsler

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Myo What? continued from page 20

marathons that I saw Kerri. My hips were so off that one leg was actually longer than the other. After one treatment she had my hips aligned enough where I ran that last race feel-

ing amazing! She has continued to work on me and fix problem areas. Her method is very effective and as Cathy said, she gives you homework. She teaches you how to properly stretch and work with the fascia in your body. I have learned more about my body and what is go-ing on under the skin in the past few months than I have learned in my whole life! I under-stand more about why I have pain and how to fix it. She also has helped me realize how the energy that flows through your body can be blocked. MFR releases this flow that allows healing. There is no way I could have done four months of straight back-to-back racing without her help. I had even sprained an ankle in one our last races. She worked on it and 6

days later I won the Keys 7-Mile Bridge Run. I can't say enough about Kerri and what she has done to improve the pains encountered from running.”Kerri Geach is a licensed Occupational Therapist and Massage Therapist in the states of Florida and Illinois, practicing in ortho-pedics for over 15 years. She is an Expert level trained John Barnes Myofascial Release Therapist and is honored to assist classes for John Barnes and other instructors who come to Florida. Kerri Geach East Coast Myofas-cial Release is located at 920 A1A Indialan-tic, Florida. For further information on this unique and therapeutic treatment call 941-539-0761 or visit www.myofascialrelease.com or www.EastCoastMFR.com

Myofascial Release puts gentle pressure into a restriction on the body and then a stretch is applied to that restriction, thus creating a release to the fascia.

A Bit o’ History Triathlon, like heptathalon, pentathlon, or duathlon is a sport made up of other sports. In the case of triathlon we’re talking about swimming, cycling and running – generally in that order. This hasn’t always the case. Triathlons have been comprised of canoeing, cycling and running; or snowshoeing or orienteering – anyhow, you get the point. Up until the mid-90s you could still find a race or two that of-fered the run first and swim last. Triathlon has pretty well standardized into three distinct varia-tions/distances. The Sprint distance that consists of a quarter- to half-mile swim, an eight- to 16-mile bike and a three-mile or 5k run. The Olympic or International distance which include a 1500-meter swim (.93 mile), 40k (24.9-miles) bike and a 10k (you’re a runner, you know the mileage) run. Longer distance events include the Half-Ironman (1.2 mile swim, 56 mile bike and 13.1 run) also known as the World Triathlon Corporation trademarked “70.3” and the full Ironman (2.4 mile swim, 112 bike and 26.2 run). As endurance sports go Triathlon is very young. As in many other great trends, it had its origins in southern California around 1972/73. If you have a deep interest in triathlon roots and other minutiae I would suggest reading Scott Tinley’s book, Triathlon – A Personal History or 30 Years of the Ironman Triathlon World Championship by Bob Babbitt. Although triathlon had its origin in southern California, the sport really came into it’s own with one race – The Hawaiian Ironman. To make a long story short, several Navy Seals, stationed in Hawaii, were arguing over some brewskis as to who was the best athlete – the swim-mer, the cyclist or the runner. One member of the group, John Collins, suggested they combine the longest endurance events on Oahu - the Oahu Perimeter Bike Race, the Honolulu Marathon, and the 2.4-mile rough water swim - into one race with the winner of which “would certainly be an Ironman.”

In February of 1978, 15 men started the first Ironman off the beach of Waikiki and the sport has never been the same. Incidentally, John Col-lins still has his original T-shirt and proudly displays it at the Ironman, a distance in which he still occasionally competes. The Ironman quickly gained attention by some of endurance sports fringe elements; much like I imagine that the marathon did in its early years. In 1982, the sport took its first step towards mainstream as millions of people watched Julie Moss’s arduous and heroic crawl

With the excitement of triathlon continuing to attract increasing partici-pation, Running Zone offers this special triathlon section for those who want to or have just dipped their toes into the sport.

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so You Wanna do a triathlon?by Bernie Sher

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toward the Hawaiian Ironman finish line on ABC in what the network later deemed “the most dramatic moment in sports history” Ironically, Moss lost first place by yards during that crawl. (You can watch this short and moving clip at http://www.youtube.com/watch?v=v3GjOedMd1M) Sadly, hardly anyone remembers the winner - Kathleen Mc-Cartney - who didn’t even know she had won until well after crossing the finish line. Today, triathlon is considered to be swimming, cycling and running and had its debut as an Olympic sport at the Sydney games in 2000. While the Olympic version differs from the sport’s roots by allowing drafting, triathlon’s introduction as an Olym-pic sport has created a greater public aware-ness. If you are into demographics, check out how things have changed at http://www.usatriathlon.org/about-multisport/demograph-ics.aspx For those of you still awake, here comes the hard sell. Why should you consider triath-lon? Probably the best reason is cross train-ing. I became injured far less often then when I was running exclusively and cycling and swimming provided another way to preserve fitness and sanity if I did need a short running layoff. Also, triathlon is mostly a summer/fall sport. In our part of the country the main tri season starts in April and ends in late Octo-ber or early November. So by doing a few triathlons during the summer you’re not only keeping your fast twitch muscles alert and ac-tive but you still have time for a break before road racing starts.

the dreaded swim What is it about swimming that raises a primordial fear in most people contemplating a triathlon? Here we are living on the Space Coast virtually surrounded by water and still I continually hear “ahhhh swimming sucks”, “I can’t swim because (fill in the blank)”, or “I don’t want to be eaten by some big hairy prehistoric creature with big teeth.” Ok, I can vote for that or for at least baby teeth! Well, first lets debunk some myths about swimming. The most common being, ”I can’t swim because I don’t have enough body fat and I sink.” My answer is when have you seen a competitive swimmer carrying around lots of body fat? Another myth is “I can apply run training principles to swimming.” Sorry, nope! And one of my favorite, “the swim in a

triathlon is so short compared to the bike and run portion that I can make up for my poor swimming on the bike or the run.” Well, this is, or I should say was, partially true. Years ago, most triathletes had at least one weak sport. If you came from a run-ning or cycling background it was generally swimming; and yes you could make up the time lost in swimming on the bike or the run. Nowadays, most competitive triathletes have become accomplished in all three sports and are constantly working on any weaknesses. There is a saying in triathlon that you can lose a race with a poor swim but you can’t win one with a great swim. For what its worth, I started triathlon as a middle of the pack swimmer making up the lost time on the bike and the run. For years I didn’t progress in swimming until I realized that if I was going to get better in the sport I had to improve my swimming. I spent an off season really focused on swim improvement and by the time the competitive season rolled around I was swimming at or near the top of my age group. Funny how that works. From a technique standpoint, swimming is the most difficult of the three sports. Think about it for a second, in order to get through a high drag medium such as water, you have to be efficient. Consider the difference of swim-ming wearing a pair of baggies as opposed to swimming naked (now there’s a scary thought). Naked wins every time – because of less drag of course! You also have to worry

about breathing which is not nearly as easy as it is on dry land. In order to swim efficiently you must develop good technique before you can even hope to improve. There are several ways to develop good technique. First and foremost is to have an instructor/coach help you develop good stroke mechanics. If you can’t find or afford a personal coach, I highly recommend joining a Masters swim program; tri-specific swim camp or swimming with others with great technique, more experience and the willingness to help you every so often. You will improve, your times will come down and you will really be-gin to be happy with your swimming. Masters and other group workouts also provide a won-derful team/friendship atmosphere. The ca-maraderie is excellent. Yes, you will run into some arrogant swimmers who love to beat up on triathletes in the pool. But in general, most swimmers in a masters swim program will be friendly and happy to have you join. Swim training is pretty straightforward and generally consists of a warm-up, some drills to maintain technique, a “main set” that focuses on speed and/or endurance, and a cool-down. Since swimming - unlike running - is an almost non-weight bearing sport, you can spend a lot of time in the water perfecting your stroke to build endurance and speed.

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The swim is often the most anxiety-producing leg of a triathlon – especially for runners. Learning good technique will make you confident, efficient and faster.

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Swimming is also a great way to stretch out those muscles you’ve just abused in your quest for running speed. So far, all of our swim discussion has revolved around the pool. But, as we all know, triathlon swims are done in the open water - so what gives? Yes it’s a good idea to do some open water swimming to learn how to navigate without the black line on the bottom of the pool. It is also important to learn how to sight; swim through the chop or breaking waves and to “read” the water for currents, rips and sandbars. First, do not swim in open water alone. If this needs explana-tion, you probably need to consider another sport. Swimming with a group or at least one buddy is the best way to learn, especially if you have someone paddling nearby on sups or surfboards. You don’t have to worry about that big tooth hairy whatchamacalit I mentioned earlier.

the Bike, It's Really Not About It! O.K., the dreaded swim is over and we’re now safely cruising along on our high-speed aerodynamic velocipede. Wait, wait, lets back up a second. Look at the title above. Yea, I did a bit of plagiarism from Lance Armstrong’s book, which, by the way, is a great inspira-tional read. But I digress. It really isn’t so much about the bike as it is about the “engine” (that’s you, dummy! ) and picking the right bike and right size for you. Most triathlons allow almost any type of bike (except the recumbent) and many tris have a separate class for mountain/fat tire bikes. So if you have one of these and you want to do your first tri on it, go for it. If you need or want a new bike don’t go rushing off to your local bike shop (LBS) just yet. First determine your budget, then do your research - including determining the right-sized frame for your body - and then visit your LBS. Oh, and just to monkey things up a bit, are you go-ing to want a road bike or tri bike? Check out this Fitwerx article to help with that answer. http://fitwerx.com/road-bike-vs-triathlon-bike-which-is-for-me Once you have the bike the next and most important topic is bike fit. If you’re not fitted properly cycling can become fairly pain-ful. If you purchase through your local bike shop they should fit you properly. Unfortu-nately some shops don’t have the expertise

especially when it comes to fitting someone competing in triathlons. Tri fit is considerably different from road touring. Ask around to see who other triathletes recommend for fitting. O.K., so much for the bike, how about the engine? Cycling training is similar to running in that you need to establish a base and then include quality work. While cycling is a bit more technical than running, these basic principles are similar. Once your base is established you should include hill training (yea, for us its causeways), tempo rides and intervals. A good reference source for bike training, as well as swimming and running, is Joel Friel’s The Triathlete’s Training Bible. If you’re looking towards a sprint tri you should work up to riding 2-3 times/week for approxi-mately 30 - 45 minutes with one ride about 1:30 in length. The :30 – 45 minute rides should include intensity while the long ride focus is on endurance. The last topic is, in my estimation, is one of the most important and that is where to ride and with whom. Florida is not a very bicycle friendly state. Hardly a day goes by when the local newspaper doesn’t report a bicycle/automobile mishap and in ALL cases the cyclist is the looser and sadly in some cases, fatally. Take a few moments to read

Florida Statutes 316.2065 to learn about your rights and responsibilities as a cyclist. http://www.lawserver.com/law/state/florida/statutes/florida_statutes_316-2065 Here are a few that I live by and will, in some cases, literally, save your arse:n Wear your helmet. Yeah, the law says mandatory under 16-years-old but most of us are not skilled enough, lucky enough or hardheaded enough to rise from a crash with a helmetless head unscathed.n Ride with traffic.n Obey traffic signals and stop signs.n Use a light on the front and a light and a reflector on the rear if you’re riding at night. There will also come a time when someone driving a car is going to give you a hard time. It could be as minimal as yelling or honking at you or as serious as throwing something at you or trying to run you off the road. It’s always best to stay in control of your emotions and middle finger. In the latter, try to get their plate number and car description and call the cops. To minimize these run-ins, it is best to ride in areas with paved shoulders and/or lim-ited traffic. As the county continues to grow,

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One of the most important aspects of cycling is to ride a bike that fits your body, level of fitness and riding style.

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these are becoming rare. Check the web pages of the local cycling shops and clubs to find groups and rides that look good to you.

Run Forest, Run! Yes, I recognize that this is a running newsletter and that most everyone reading this is an accomplished runner. Further, there’s probably little I can tell you about run training that you don’t already know. However, this is about triathlon and running does take on a different complexion in a tri. How so you ask? Well, for one the run usually comes last in a tri. This at a point when you’ve thrashed through the water, hammered on the bike and are now asking your body to run a quick 5K (assuming a sprint tri) after you’ve been at or above your lactate threshold for the last 45 minutes to an hour. It’s very common to see new triathlete’s from a running background power through the swim, have a very credible bike segment and fall apart on the run. They come out of the transition area with this curious look on their face that is basically saying that the brain wants the legs to move but the legs aren’t complying. Or they’re running more like someone in a ballet. The reason is pretty simple. For two legs of the tri your body weight has been support-ed almost 100% in the water and better than 50% on the bike. Now you’re asking your legs to support 100% of your weight after you have trashed the primary movers; i.e., your quadriceps and to a lesser degree your hamstrings. In my estimation, running fast in a triathlon is the key to a successful race and the longer the race the more important the run becomes. So, how do you bring your running strength to bear? You need to train for it, and here’s how. First, you’re probably going to have to reduce some of your running time. I realize this sounds like a contradiction but remember, you should be training to your weakness(es) and you probably have a limited amount of time anyway. Next. Once or twice each week practice a “transition” run. This doesn’t mean leaping off your bike and heading out full blast on a run. It does mean, getting off your bike, get a drink or make a potty stop, change clothes if necessary, and then head out for about a 30-minute run. What you are effectively

telling your body in this workout is that you still have work to do and you will experience the difficulty in getting up to speed and into a decent running pace. Generally, you can work out the stiffness within a quarter-mile. Another technique is called a “brick” workout. I think it was named a brick because it would feel better if you took a brick to your head rather than do the workout. The brick is a transition run only speeded up. You get off your bike, change shoes if necessary, and head out at something close to race pace. No potty break, no drink (do it on the bike – that’s drink and potty break) Some diehards will even do this workout at the track. The run portion should be about 10 to 15 minutes. One way to make the transition run or brick easier on your legs is to prepare for the run before you reach the end of the bike segment – be it training or racing. You should develop a technique of “spinning” on the bike. Spinning is essentially using smaller gears and turning high a high RPM (Revolution per Minute). The higher RPM allows for better blood flow to the legs muscle groups and also tends to loosen up the quads and to a lesser degree the hamstrings.

There’s no mystery to becoming a skilled triathlon runner. By using the above training techniques you can train your body to run longer and faster under triathlon conditions.

Finally, Race day Well, race day is finally here so it’s time to go over those things you need to know about getting ready for your first triathlon. I recognize that almost everyone reading this has prepared for a race sometime in the recent past. First you need to consider the equipment you’ll need to bring. I like to run through a sort of checklist for the three events to make sure I’ve got everything. Comes from les-sons learned when I arrived at the race sight without the front wheel of my bike. That does make for a long day. Believe it or not I was able to make the race start……but that’s another story. Check out the Running Zone Triathlon Checklist in this newsletter. Most races let or require you to pick up your race packet before race day. There’ll be maps of the swim, bike and run course, race numbers, electronic timing gadget, swim cap coordinating with your wave start/age group, and last minute instructions and race rules. The first thing you want to determine is what time your age group starts. Since many events can draw hundreds of athletes; age groups are started in “waves” generally about three to five minutes apart. If your age group is one of the first you’re going to need to hustle and make sure you’re warmed up and at the start in time. Above all, arrive for your first race early. Even if you’ve pre-registered, plan on giving yourself at least a one-hour pad. You’ll need it to set up your bike and gear in the transition area; check out where you’ll enter and exit the transition after and before each leg; hit the port-o-let and do a quick a warm-up. Entering or before entering the transition area, someone will mark your arm and leg with your race number. Once inside transition, make sure your race numbers are attached to your bike and helmet (if required by race organizers) and to your own race belt or to what you will be racing in. You can tuck your number into your shorts during the swim. You’ll also want to make sure your chip or other electronic timing device is secured on

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Melbourne professional triathlete ed Donner makes running light on your feet after the bike look easy. Donner has worked hard and put in the miles to run this smoothly.

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your body. You’ll also want to tuck your race cap in somewhere so you don’t forget it on the way to the swim. The caps are usually color-coded for your age group and wave. You will be racking your bike in the transition area. Most races assign your spot on the bike bar by your race number or a group of race numbers. Most athletes will place the back of their bike seat on the race with the front wheel forward so it is easy to just take off and go. Assemble your gear next to or under your bike in the order you plan on using it; i.e., your helmet upside down on the aerobars with sunglasses inside; bike shoes clipped into your pedals (if you have practiced this and are comfortable doing so) or in front and then your run shoes with visor on top. Many people lay their stuff on a towel or transition mat and some also place a small basin of water nearby to slosh through after the swim. Afterward, take the time to find out where you will be running in from the swim; leaving on the bike; returning on the bike and leaving again for the run. You’ll want to then figure out a landmark that will help you find your bike when you come out of the swim and where you’ll re-rack your bike before the run. With hundreds of bikes, it is easy for everything to look the same after a hard swim or bike. A tree, flag or porta-let are usually

around and make for a good reference point or take advantage of something someone near you has set-up for reference – like balloons. Mentally rehearse in what order you will put on your gear. During T1 (swim to bike), you may want to pull your sunglasses out of your helmet and put them on; put your helmet on your head and make sure it is clipped and, while standing up, pull on your bike shoes – if they’re not attached to your pedals. Then rehearse what you’ll do when you return from the bike – bike back on rack; helmet off, slide on visor, slide into running shoes (with lace locks or elastic laces) and go. You can waste a lot of time by fumbling, sitting down or tak-ing time to wear socks. It is important that you have practiced transitions a few times before you actually race so you’ll be smooth on race day. Once you have set up your transition area it’s time to make your way down to the start area for a swim or run warm-up. You can also check out the swim course and complain like most new Triathlete’s that the swim looks pretty long. It’s funny how a ¼ mile in the water looks twice as long as it does on land. If your swim wave is not first (it prob-ably won’t be since the elite wave is generally first) you’ll have a good opportunity to check out how the swim leg of the race unfolds. If you’re a poor swimmer you will want to start

toward the rear and outside of your swim wave. While this may cause you to swim a bit further, you’ll avoid the thrashing that occurs during the swim start. In most cases avoiding the confusion of the start and swimming a bit further will actually save you time. As was the case in your first few road races, the anxiety of the swim start can get pretty high. Once started your emotions will at first be pretty negative since your going from a low heart rate to almost an anaerobic state in just a few short yards. Indeed your most prevalent thought will be “why in the heck am I doing this.” Not to worry, the swim finish will soon be in sight and you’ll start thinking about what you should be doing to get ready for the bike leg. One mistake many newbies make is to start walking or running well before they’re out of the water. One rule of thumb is to continue swimming until your hand touches the bottom. By then the water will be shallow enough to walk/run without to much water resistance. Your legs will feel a bit rubbery when exiting the water due to blood being shunted to your upper body while swimming. This will pass in a few steps and you can start jogging to T-1 and high five a few spectators

so You Wanna do a Triathlon? continued from page 24

Can you spot your bike in this 2012 Pineapple Man transition photo? Think how much tougher it be will to find after a hard swim? Before the race starts, make sure you’ve picked out a landmark that will help you find your bike and then find the spot where you bike belongs when you’ve finished the ride.

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or puke, whichever comes first. As you run toward T1, pull off your goggles, swim cap and – if needed – wetsuit. Once in T1, re-rack your bike; put your stuff on and run your bike towards the transi-tion exit. You cannot mount your bike in the transition area. Additionally, now is a good time to talk about a few of the most important USA Triathlon rules since they apply primar-ily to the bike leg. You will be assessed a time-penalty or be disqualified if busted.1. You must have your helmet on and buckled

before mounting your bike and must keep it on until you dismount your bike after completion of the bike leg.

2. You cannot draft – keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds.

3. You cannot block – keep to the right side of the lane unless passing someone and do not interfere with someone passing you. If you are passed you must exit the draft zone before attempting to pass again.

The above, particularly numbers two and three give new triathletes the most prob-lems generally due to ignorance rather than intentional violations. Remember to read the abbreviated rules in your race packet or go to http://www.usatriathlon.org/about-multisport/rulebook.aspx for the complete list. As you approach the finish of the bike leg you’ll want to loosen up your legs by spinning a higher (easier) gear for the last quarter- to half-mile. As with the bike start you’ll dismount your bike outside of the transition area and walk/run your bike to your bike rack. After racking your bike and stowing your helmet and shoes you’ll change to your running shoes, hat/visor, singlet and head out of the transition area for the run leg. Other than the brief discomfort of adapt-ing to the run after the bike ride this will probably be the moment you were looking forward to. Most of us from a running back-ground love the run leg plus you can visualize the finish by this point.

And finish you will. While perhaps not as exciting as finishing your first marathon, the first triathlon will leave you just as elated (that you didn’t drown) and thinking about how you can improve for the next one. Or maybe your future goals maybe a bit more ambitious – an Ironman perhaps? Since he first began competing in triath-lons in 1983, Bernie Sher has racked up an impressive career that includes qualifying four times to compete in the Hawaiian Ironman World Championships in Kona, HI. He raced on the Big Island three times, earning a 5th place podium spot in 1995. For more than a decade, Sher has coached multiple athletes to their first or fastest Ironman races and Mara-thons. In 2004, Sher was one of 20 chosen by the LIVESTRONG Foundation to ride the Tour of Hope, an eight-day, two-team relay event – Los Angeles to Washington, D.C. - to raise awareness about the effectiveness of clinical trials and cancer research.

so You Wanna do a Triathlon? continued from page 25

Before we get into the resources…. You don’t have to leave Brevard to do your first of 99th race. The inaugural indialantic Boardwalk Triath-lon kicks off at Nance Park at 7 a.m. on June 23. The sprint distance offers a third-mile ocean swim, 13-mile bike ride and a 5K to the finish. Check it out at http://www.boardwalktri.com Sept. 23 is this year’s date for the 2013 Battle of the Bridges. This event offers both sprint and Olympic distances with both races chal-lenging competitors to ride both Pineda and eau Gallie Causeways and then run out and back over eau Gallie again. The race kicks off from Pineapple Park in old Eau Gallie at 7:15 a.m. information and registration at http://www.bat-tleofthebridgestri.com

Websites/Video/Forums/local Clubs/CampsSWIMn http://www.indianharbourbeach.org/256516.html. Gleason Park Pool in iHB summer schedule and swim lessons. n http://www.healthfirstprohealth.org Health First Pro Health and Fitness offers indoor pools and swim lessons for all ages and abilities. n Daily Masters’ Workouts at the YMCA in Cocoa. Call the Y at 433-7770 for most cur-rent information.n http://www.brevardcounty.us/ParksRecreation Brevard County is home to multiple outdoor

pools. Check out the location and services of-fered near you. n http://swimsmooth.com Tons and tons of free swim advice, video, workouts, etc. broken down for beginner, intermediate, advanced and coaches.http://mastersswimworkoutsbysaram-clarty.blogspot.com n Professional triathlete, Clermont’s sara McLarty, provides almost daily swim workouts to help you mix it up in the water.n All things swimming and if you plan on swim-ming with a Master’s group, you’ll probably be required to have a U.s. Masters swimming license. http://www.usms.orgBIKEn http://www.spacecoastfreewheelers.com Brevard’s oldest club offers multiple group rides tailored to those just getting into riding to some really speedy guys and gals.n https://sites.google.com/site/eazyrider-scyclingclub/ Join the eazy Riders for one of their fun sunday rides. Riders of all ages and abilities are welcomed.n http://spacecoastvelosport.com Mostly com-posed of faster and more experienced riders, this club has some great local rides mapped out on their site.n http://revolutionscyclery.com/about/rides-pg1036.htm Revolutions Cyclery calendar of free open rides.

n http://infinitybikeshop.com/articles/weekly-group-rides-and-events-pg37.htm infinity Bike shop’s calendar of free open rides. n http://bobsbicycles.com/articles/weekly-local-ride-info-pg40.htm Bob’s Bicycle shop calendar of free open rides.n http://forums.teamestrogen.com/forum.php Cycling forum for women. You can get your most embarrassing questions answered here.n http://www.windermereroadies.com The site

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Build your open water confidence by attend-ing one or more of the free open water group swims in our area listed under ‘free local group training’.

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lists several good rides and maps for those who want to ride in central Florida’s ‘hill’ country. some of the outrageous posts on their forum are also good for a few laughs.n http://www.cyclingforums.com Free forum, stories, etc.RUNn http://www.runningzone.com Local racing schedule, results, workout calendar, starting Line newsletter, Gecko Club, training programs and Foundation.n http://www.spacecoastrunners.org Brevard’s oldest and one of Florida’s largest running clubs. Lots of info on local racing and training.n http://running.competitor.com Great site with tons of information on training, racing, nutrition, etc.n http://www.letsrun.com/forum/ Open forum for all things runningn http://www.coolrunning.com Lots of resources.n http://setgoalsnotlimits.com Coach Doug Butler’s seasonal or year-round running camp and training program.n http://www.up-running-inc.com Up and Run-ning Fitness offers year-round running camps that incorporate strength training and yoga into the workouts.GENERAL TRIATHLONn https://www.facebook.com/groups/330359027019094/ Join the open Facebook group ‘It’s a triathlon – Suck it up!’ to meet other local triathletes and find additional free group training opportunities.n http://usatriathlon.org Triathlon’s governing body in the U.s. Almost every race requires a UsAT license. This is the place to get that along with rules of the sport, racing info, clubs, camps, classes and UsAT coaches and coaching certification.n http://www.trifind.com A comprehensive list

of multisport races sorted by state/month.n http://www.tricalc3.com Plug in your swim, bike or run time and distance to spit out your pace.n http://www.slowtwitch.com One of the sport’s oldest sites filled with good things and an open feisty and often sarcastic forum; also has a separate forum for ‘the womens’. Owner, Dan Empfield, was ‘the guy’ behind the original tri wetsuits and bicycles, Quintana Roo.n http://www.beginnertriathlete.com Another site with articles, advice, a forum…n http://triathlon.competitor.com Great site with tons of information on training, racing, nutrition, new gear, etc.n http://www.beachsidetrisport.com/index.php Beachside Trisport triathlon camp for athletes of all levels. summer/Fall camp orientation July 23 and camp starts July 28 for sprint-, Olympic- and half-iron distance training.n http://www.trimovingforward.com Tri Moving Forward triathlon camp for beginners and those who are beginning again. summer camp begins July 7.FREE LOCAL GROUP TRAININGSWIM:n Mondays: Meet at 6:00 p.m., Rotary Park, Suntree for a 6:15 p.m. start. Join Revolutions Cyclery for an open water swim in the indian River Lagoon. Paddle boarders are out to there to keep an eye on the swimmers and look out for jellyfish. Contact Jim Twigg at 321-751-5457 for more information. n Tuesdays and Thursdays: The Mather’s Bridge swim – info from Rob Downey: “The swim from my mom's is Tuesday & Thursday starting promptly at 6 p.m. going south. New people should plan to ride bikes from Oars & Paddles to a .5-mile north from the west end of the bridge. We've been doing two segments of .5 mile each but will probably increase that distance in an-ticipation of swimming Bridge to Bridge on June 30.” Contact Rob at downeystudios@cfl.rr.com for the secret decoder ring map to the starting location.n Wed. Meet at Eau Gallie Library Pier at 6:00 p.m. as Running hosts the open water swim in the indian River followed by a fun run/walk over the eau Gallie Causeway and back.n Mon.-Fri. 6:30 a.m. and 7:45 a.m. on Satur-days. Lucky’s Lake swim: Yup, this is a bit of a drive but it is so worth it if for no other reason then to sign your name on the wall; get the patch and enjoy the generosity and eccentricities of Dr. Lucky Meisenheimer. Check out the site: http://www.luckyslakeswim.com or the blog http://luck-yslakeswimblog.wordpress.com/2013/06/02/good-turnout-at-the-beattie-swim/ Lucky has hosted all levels of swim abilities from people bobbing on noodles to guys like Rowdy Gaines.BIKE:Also see section above ‘Websites/Video/Fo-rums/Local Clubs’ for local club websites and their free group rides.

n http://revolutionscyclery.com/about/rides-pg1036.htm Revolutions Cyclery calendar of free open rides.n http://infinitybikeshop.com/articles/weekly-group-rides-and-events-pg37.htm infinity Bike shop’s calendar of free open rides. n http://bobsbicycles.com/articles/weekly-local-ride-info-pg40.htm Bob’s Bicycle shop calendar of free open rides.RUN:n Mondays: Running Zone hosts free fun runs/walks at 6 p.m. from Pizza Gallery and Grill, Avenue at Viera. stick around afterward on the first Monday of the month for free pizza! http://www.runningzone.com/index.php?module=julian&func=monthn Wednesdays: Join Running Zone at 6 p.m. at the eau Gallie Library Pier for an open water swim and/or free fun walk/run over the eau Gal-lie Causeway. http://www.runningzone.com/index.php?module=julian&func=monthn Thursdays: Running Zone hosts fun runs/walks from their store on Wickham Avenue. Free pizza is provided afterward on the fourth Thursday of each month. http://www.runningzone.com/index.php?module=julian&func=monthn sundays: Running Zone hosts long walks/runs from Oars and Paddle Park along south Tropical Trail in Indian Harbour Beach beginning at 6:30 a.m.. Fluids are provided along the route and afterward. http://www.runningzone.com/index.php?module=julian&func=monthn space Coast Runners hosts long runs from Cocoa Village in Cocoa beginning at 6:30 a.m. Fluids are provided along the route. http://www.spacecoastrunners.org/fun_runs.htm

so, You Wanna do a Tri? - resources continued from page 26

Beachside Trisport provides triathlon camps for athletes of all levels. Participants learn all aspects of the sport through group train-ing and mock tri sessions.

Who doesn’t like free pizza after the Thurs-day night fun runs from Running Zone on the fourth Thursday of each month?

Many of the free group rides are a great way to learn news skills, increase fitness and make new friends.

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Having the right gear can make a significant difference with your training and on race day. While some of the items listed below are luxuries, some are essential to prevent injury and maintain safety. Running Zone is here to help and we carry a wide assortment of triathlon apparel, accessories and nutrition.

If you have any questions about any of the items listed below, please ask our experienced staff for help.

TRIATHLON EQUIPMENT CHECKLIST

SWIM:>! Goggles>! Neoprene Cap>! Ear Plugs/Nose Plugs>! Anti-fog for Goggles>! Wet Suit (allowed if 78 degrees or colder)>! Tri Slide (helps with getting wetsuit on & off)>! Swim Suit>! Fins / Paddles

BIKE:>! Bike (must have bar-end plugs)>! Helmet>! Cycling Shirt/Shorts>! Cycling Shoes>! Patch Kit>! Sunglasses>! Water Bottles>! Spare Tire>! Spare Tube>! Pump>! CO2 Cartridge>! Sunglasses

MELBOURNE, FLORIDA

31 Running Zone The STarTing Line

RUN:>! Running Shoes (Racing flats optional)>! Elastic Laces>! Socks (optional)>! Fuelbelt / Race Number Belt>! Running Shirt/Shorts>! Water Bottles>! Hat>! Body Glide / Sportshield

RACING EQUIPMENT:>! Triathlon Suit>! Goggles>! Bike>! Bike Shoes>! Socks (optional)>! Helmet>! Water Bottle>! Running Shoes>! Elastic Laces for Shoes>! Race Number Belt>! USA Triathlon Card / Picture ID>! Hat or Visor>! Sunglasses>! Gear Bag>! Towel>! Transition Mat>! Transition Bag>! Energy Gels>! Sunblock>! Small basin for washing feet>! Determination>! Patience>! Sense of Humor

32 Running Zone The STarTing Line

33 Running Zone The STarTing Line

Healt

h Firs

t Hea

lth Pl

ans a

nd Ru

nning

Zone

Fo

unda

tion w

elcom

e you

to th

e 9th

annu

al Ru

nning

Zo

ne Fo

unda

tion R

ace S

eries

. This

year’

s Seri

es

offers

seve

n fun

and f

amily

-frien

dly ev

ents

includ

ing fo

ur 5K

s, on

e 3K

and t

wo 2-

miler

s. W

e offe

r the

se sh

orter

dista

nces

to pr

omote

pa

rticipa

tion a

mong

both

walke

rs an

d ru

nner

s of a

ll age

s and

abilit

ies.

And,

know

ing th

at be

ing pa

rt of

a tea

m ca

n pro

vide a

sens

e of

cama

rade

rie an

d extr

a enc

oura

geme

nt, w

e offe

r tea

m aw

ards

in

two c

atego

ries f

or ea

ch ra

ce as

well

as th

e ove

rall s

eries

.Ou

r Tea

m C

halle

nge

lets a

ny fiv

e frie

nds,

family

mem

bers

and/o

r co-

worke

rs en

joy th

e fun

of co

mpeti

ng to

gethe

r aga

inst

other

team

s in t

he sa

me ca

tegor

y.Th

e Sch

ool T

eam

Cha

lleng

e pr

ovide

s fitn

ess a

nd in

creas

ed

self-e

steem

for t

hose

14 an

d und

er. M

ore t

han 1

500 c

hildr

en in

ele

menta

ry an

d midd

le sc

hool

have

partic

ipated

this

seas

on an

d Ru

nning

Zon

e can

help

your

scho

ol de

velop

a wa

lking

or ru

nning

pr

ogra

m for

your

stud

ents.

Par

ents

and t

each

ers c

an fo

rm an

op

en te

am un

der t

he sc

hool

name

.Te

am di

vision

detai

ls ap

pear

later

in th

is br

ochu

re or

can b

e fou

nd in

the R

unnin

g Zon

e Rac

e Ser

ies se

ction

of ou

r web

site a

t ww

w.ru

nnin

gzon

e.com

/serie

s/

Our 2

013-

2014

Ser

ies:

FIRE

CRAC

KER

5K, T

hurs

day,

July

4th,

7:00

am at

the

Libert

y Bell

Mus

eum

(acros

s from

Holm

es R

egion

al on

Hick

ory S

t.)■

Star

t the r

ace w

ith th

e ring

ing of

a re

plica

of th

e Libe

rty B

ell

■ A

meric

an F

lags t

o all F

inish

ers

■ M

ost P

atriot

ic Co

stume

Con

test

■ S

pecia

l awa

rds t

o top

Loca

l Her

o Tea

ms (M

ilitar

y/Fire

/Poli

ce)!

■ Z

ippy t

he G

ecko

Mas

cot to

lead

the K

ids' R

un

■ B

reak

fast c

atere

d by S

untre

e Café

II

■ H

onor

Ame

rica P

arad

e afte

r the

race

■ B

enefi

ts Ho

nor A

meric

a

■ R

ando

m giv

eawa

y of o

ne iP

ad!

I RUN

FOR

PIZ

ZA F

OOTB

ALL

KICK

OFF

5K,

Satu

rday

, Aug

ust 1

0th,

7:00

am at

The

Ave

nue i

n Vier

a■

Sup

port

your

Fav

orite

Foo

tball T

eam

on R

ace D

ay■

Awe

some

Pizz

a and

Foo

tball A

ward

s■

Spe

cial A

ward

for t

he M

ost S

uppo

rted F

ootba

ll Tea

m!■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

’ Run

■ Ta

ilgate

Part

y afte

r rac

e cate

red by

Pizz

a Gall

ery &

Grill

! ■

Ben

efits

Suntr

ee/V

iera Y

outh

Footb

all &

Ch

eerle

ading

Leag

ue, &

WEG

O Mi

nistrie

s■

Ran

dom

givea

way o

f NFL

Foo

tball T

ickets

(a

ny F

lorida

Tea

m) pl

us 1

Hotel

nigh

t stay

for t

wo!

GH

OST

LY G

ECK

O 5

K, S

aturd

ay, O

ctobe

r 19th

, 6:3

0 pm

at the

Eau

Gall

ie Ci

vic C

enter

■

Bes

t Hall

owee

n Cos

tume C

ontes

t ■

Hall

owee

n Goo

die B

ags t

o All F

inish

ers

■ F

un G

hostl

y Gec

ko A

ward

s■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

' Run

■ F

ood p

rovid

ed by

Squ

id Lip

s!■

Awa

rds ce

remon

y foll

owing

all ra

ces o

n Squ

id Lip

s bea

ch

■ B

enefi

ts J.

Kyle

Braid

Sch

olarsh

ip Pr

ogra

m■

Ran

dom

givea

way o

f Hall

owee

n Hor

ror N

ight T

ickets

& 1

Hotel

nig

ht sta

y for

two!

JING

LE B

ELL

2 M

ILER

, Sat

urda

y, De

cem

ber 2

1st,

5:45

pm

at th

e Sate

llite B

each

Libr

ary

■ S

anta

Hats

to the

1st 5

00 E

ntran

ts■

Jing

le Be

lls fo

r Eve

ryone

’s Sh

oes

■ B

est H

olida

y Cos

tume a

nd F

un S

tockin

g Awa

rds

■ S

anta

Arriv

al on

Fire

Tru

ck■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

' Run

■ F

ood p

rovid

ed by

Long

Dog

gers!

■ B

enefi

ts M

Town

Tra

ck C

lub –

Gowi

ns Y

outh

Foun

datio

n■

Ran

dom

givea

way L

CD T

V!

BREV

ARD

ZOO’

S M

EERK

AT M

OSEY

3K,

Sa

turd

ay, F

ebru

ary 1

5th

at the

Zoo

(7:0

0 am

– No

Mon

key

Busin

ess,

7:35

am –

Scen

ic Ro

ute at

the B

reva

rd Z

oo)

■ C

heck

out Z

oo A

nimals

durin

g the

Run

/Walk

■ F

un M

eerka

t Awa

rds

■ 50

% O

ff Adm

ission

for A

ll Par

ticipa

nts on

Rac

e Day

*■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

' Run

■ B

reak

fast c

atere

d by P

izza G

aller

y & G

rill!

■ B

enefi

ts Br

evar

d Zoo

■ R

ando

m giv

eawa

y of o

ne da

y Disn

ey T

ickets

and

1 Hote

l nigh

t stay

for t

wo!

*Mus

t sho

w part

icipan

t’s rac

e num

ber fo

r disc

ounts

to th

e Zoo

.

PIRA

TE P

LUND

ER 2

MIL

ER, S

atur

day,

April

5th,

6:

30 p

m at

Meg

O’M

alley

’s■

Bes

t Pira

te Co

stume

Awa

rds

■ F

un P

irate

Awar

ds■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

' Run

■ G

reat

Pira

te Pa

rty at

Meg

O’M

alley

’s aft

er th

e rac

e!■

Ben

efits

Coco

a High

Sch

ool T

rack

& F

ield P

rogr

am

and t

he C

hildre

n's H

unge

r Proj

ect B

ackp

ack P

rogram

.■

Ran

dom

givea

way a

3-da

y cru

ise fo

r 2 to

the

Baha

mas o

ut of

Port

Cana

vera

l!

RUN

FOR

THE

GECK

O HA

WAI

IAN

LUAU

5K,

Sa

turd

ay, M

ay 10

th, 7

:00 a

m at

BCC

/Wick

ham

Park

Pavil

ion■

Haw

aiian

Luau

with

hula

danc

ers!

■ F

estiv

e Leis

for a

ll Fini

sher

s■

Dre

ss in

your

favo

rite H

awaii

an A

ttire

■ F

un G

ecko

Awa

rds

■ Z

ippy t

he G

ecko

Mas

cot to

lead

the K

ids’ R

un■

Haw

aiian

Bre

akfas

t cate

red b

y Pizz

a Gall

ery &

Grill

! ■

Ben

efits

Leuk

emia

& Ly

mpho

ma S

ociet

y’s T

eam

in Tr

aining

! ■

Ran

dom

givea

way o

f a pa

ddleb

oard

from

Pad

dlebo

ard H

ouse

!

Am

eniti

esAl

l race

s pro

vide p

artic

ipants

with

awes

ome t

echn

ical (m

oistur

e wi

cking

/non-

cotto

n) te

e shir

ts, C

hron

otrac

k tim

ing an

d a fe

stive

po

st-ra

ce pa

rty. I

n add

ition,

there

will

be a

gues

t app

eara

nce b

y Zip

py, o

ur G

ecko

mas

cot, t

o star

t eac

h of th

e fre

e kids

’ runs

and

to he

lp wi

th the

awar

ds pr

esen

tation

. Our

stan

dard

over

all an

d ag

e gro

up aw

ards

will

be pr

esen

ted fo

r eac

h rac

e alon

g with

do

or pr

izes a

nd gi

veaw

ays.

Ther

e is a

$10

,000

pur

se in

prize

s and

gift c

ertifi

cates

for t

he

top se

ries f

inish

ers.

Serie

s Awa

rds

Regi

stra

tion

Pleas

e use

the b

ack p

age o

f this

broch

ure to

regis

ter fo

r any

of R

unnin

g Zo

ne Fo

unda

tion R

ace S

eries

race

s. R

egist

ration

is al

so av

ailab

le on

line a

t www

.runn

ingzo

ne.co

m/se

ries.

Day o

f rac

e reg

istra

tion

open

s 1 ho

ur be

fore a

ll rac

es. L

ate re

gistra

tion c

loses

10 m

inutes

be

fore e

ach r

ace b

egins

. Awa

rd ce

remo

ny w

ill be

gin im

media

tely

follow

ing ea

ch ra

ce.

Please

mail

all reg

istratio

n form

s to:

Runn

ing

Zone

, 369

6 N. W

ickha

m Ro

ad, M

elbou

rne,

FL 3

2935

Make

chec

ks or

mon

ey or

ders

paya

ble to

: Run

ning Z

one.

Fees

(Entr

y fees

are no

n-refu

ndab

le and

non-t

ransfe

rable.)

Serie

s Reg

istra

tion:

$1

50.00

* ($2

1.43 p

er rac

e vers

us $2

8.00)

Indi

vidua

l Reg

istra

tion:

$28

.00 (

befor

e Rac

e Day

)Ge

cko

Club

Mem

bers

: $2

5.00

(befo

re R

ace D

ay)

Indivi

dual

Regis

tratio

n:

$31.0

0 (R

ace D

ay)

Geck

o Cl

ub M

embe

rs:

$28.0

0 (R

ace D

ay)

Team

/Scho

ol Re

gistra

tion:

$25.0

0 (N

o Rac

e day

regis

tratio

n)*R

eceiv

e a $4

6.00 d

iscou

nt for

signin

g up f

or all

seve

n rac

es in

the s

eries

at

once

. Mus

t be r

eceiv

ed by

July

3rd, o

ne da

y prio

r to th

e star

t of th

e 20

13-20

14 se

ries.

Kid’

s Reg

istra

tion:

** $1

5.00

($20

Rac

e Day

)**C

hildren

12 ye

ars ol

d or u

nder

will re

ceive

a co

tton s

hirt.

You m

ay

upgra

de to

a tec

hnica

l shirt

by el

ectin

g an i

ndivid

ual o

r team

regis

tratio

n. (Yo

uth M

edium

& Ad

ult Sm

all siz

ing on

ly in c

otton

)Co

rpor

ate/O

rgan

izatio

nal G

roup

Rat

e:

Put to

gethe

r a gr

oup o

f 10 o

r more

partic

ipants

and r

eceive

a gro

up ra

te.

Call R

unnin

g Zon

e for

more

detai

ls.

Star

t A T

eam

Being

a pa

rt of

a tea

m ca

n be v

ery r

ewar

ding.

All y

ou ne

ed is

a mi

nimum

of 5

peop

le (1

perso

n of th

e opp

osite

sex)

that w

ant to

be

part

of the

team

. Eve

ryone

on th

e tea

m sa

ves $

3.00 o

n the

en

try fe

es an

d you

may

be ab

le to

start

traini

ng to

gethe

r for

one

or al

l of th

e upc

oming

race

s.

Team

Com

petit

ion

Gathe

r you

r fam

ily, fr

iends

and c

o-wo

rkers!

Tea

ms m

ust p

arti-

cipate

in at

leas

t four

serie

s rac

es to

be el

igible

for th

e seri

es aw

ard.

Awar

ds w

ill be

give

n to t

he to

p thr

ee te

ams.

Each

team

cons

ists

of at

least

five m

embe

rs wi

th on

e of th

e mem

bers

being

the

oppo

site s

ex. T

he to

p fou

r of th

e sam

e sex

and t

he 1s

t mem

ber

of the

oppo

site s

ex w

ill be

scor

ed.

Scho

ol T

eam

Cha

lleng

e: (E

lemen

tary a

nd M

iddle

Scho

ols O

nly)

An aw

ard w

ill be

give

n to t

he to

p thr

ee el

emen

tary o

r midd

le sc

hools

that

have

the l

arge

st pa

rticipa

tion.

The S

choo

l Tea

m Ch

allen

ge ap

plies

to ea

ch ra

ce as

well

as th

e ser

ies. S

choo

ls mu

st pa

rticipa

te in

at lea

st fou

r ser

ies ra

ces t

o be e

ligibl

e for

the

serie

s awa

rd. S

tuden

ts on

ly co

unt to

ward

s par

ticipa

tion

chall

enge

. Par

ents

and t

each

ers c

an fo

rm an

open

team

.(No

Team

Race

Day R

egistr

ation)

Elig

ibili

tySe

ries r

aces

are s

core

d for

runn

ers a

nd w

alker

s in a

ll age

ca

tegor

ies. P

artic

ipants

in th

e ser

ies m

ust c

omple

te a m

inimu

m of

FOUR

serie

s rac

es to

be el

igible

for t

he se

ries a

ward

s.

Stan

dard

Rac

e Se

ries A

ge D

ivisi

ons

8 & U

nder

9-

11

12-1

4 15

-19

20-2

4 25

-29

30-3

4 35

-39

40-4

4 45

-49

50-5

4 55

-59

60-6

4 65

-69

70-7

4 75

-79

80+

Scor

ing

& P

oint

sTh

e firs

t 10 r

unne

rs/wa

lkers

over

all w

ill re

ceive

100,

90, 8

0, 70

, 60

, 50,

40, 3

0, 20

, and

10 po

ints i

n the

open

comp

etitio

n. Th

e firs

t 10 r

unne

rs/wa

lkers

withi

n eac

h age

grou

p will

rece

ive 10

, 9,

8, 7,

6, 5,

4, 3,

2, an

d 1 po

int in

their

age g

roup

comp

etitio

n.

Race

Dro

p Sc

oring

will

be ba

sed o

n 6 ra

ces.

If you

partic

ipate

in all

7 ev

ents,

yo

ur lo

west

scor

e will

be dr

oppe

d.No

te: Y

our a

ge gr

oup f

or th

e Ser

ies is

deter

mine

d by y

our a

ge in

the

first

serie

s eve

nt in

which

you p

artic

ipate

in du

ring t

he

seas

on.

At th

e end

of th

e ser

ies, in

dividu

als w

ho ac

cumu

late t

he m

ost

point

s rec

eive a

weso

me ca

sh, g

ift ce

rtifica

tes an

d priz

es, a

nd ar

e re

cogn

ized b

y Run

ning Z

one i

n Jun

e 201

4.

Stan

ding

sTh

e stan

dings

after

each

race

will

be ca

lculat

ed an

d disp

layed

on

Runn

ing Z

one’s

web

site a

t www

.runn

ingzo

ne.co

m/se

ries/

2

3 4 5 6 7

Over

all M

ale

& Fe

mal

e $1

000 C

ASH

& Fr

ee E

ntry t

o the

2014

-201

5 Rac

e Ser

ies2n

d Pl

ace

Over

all M

ale

$50

0 CAS

H &

Free

Entr

y to t

he&

Fem

ale

Win

ners

20

14-2

015 R

ace S

eries

3r

d Pl

ace

Over

all M

ale

$35

0 CAS

H &

Free

Entr

y to t

he

& Fe

mal

e W

inne

rs

2014

-201

5 Rac

e Ser

iesTo

p M

ale

& Fe

mal

e

$250

CAS

H &

Free

Entr

yM

aste

rs W

inne

rs

to the

2014

-201

5 Rac

e Ser

iesAg

e Gr

oup

Mal

e &

$1

00 G

ift Ce

rtifica

te to

Runn

ing

Fem

ale

Firs

t Pla

ce

Zone

Age

Grou

p M

ale

&

$50 G

ift Ce

rtifica

te to

Runn

ing

Fem

ale

Seco

nd P

lace

Zo

neAg

e Gr

oup

Mal

e &

$2

5 Gift

Certif

icate

to Ru

nning

Fe

mal

e Th

ird P

lace

Zo

ne

Te

am A

war

ds: 1

st, 2n

d & 3r

d Plac

e Plaq

ues

Scho

ol P

artic

ipat

ion

Awar

ds: 1

st, 2n

d & 3r

d Plac

e Plaq

ues

34 Running Zone The STarTing Line

35 Running Zone The STarTing Line

36 Running Zone The STarTing Line

37 Running Zone The STarTing Line

A Running & Walking Club“Not Just for Lizards”

Promoting fitness & healthy, active lifestyles.

Membership includes:● $25.00 Off Coupon* on any purchase of $75.00 or more to Running Zone● Brooks Technical (not cotton) Gecko Club Tee-Shirt● Gu or Powergel● Laminated Gecko Club Membership Card● Monthly Newsletter and periodic email bulletins● Weekly Fun Runs / Walks – FREE● 10% Off All Running Zone Merchandise (all year long)● Discounts from other area businesses partnering with Gecko Club ● $3.00 Off All Running Zone Foundation Race Series Races● 10% Off All Training Programs offered

Membership Options & Pricing Annual Membership Plan – $40.00Kid’s Plan* (12 & Under) – $15.00

*$25.00 Off Coupon excludes Kid’s Plan

For more information contact: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935Call 321-751-8890 or visit www.RunningZone.com

FOUNDATION

38 Running Zone The STarTing Line