FOOTNOTE JULY 2014 S · 2014-07-04 · first youth road mile se-ries prior to our bigger road races. The first youth mile event will be at 8:00 pm on July 3rd prior to the start of

Footnotes July 2014 - 1

JULJULJULJULJULY 2Y 2Y 2Y 2Y 2014014014014014

the award winning publication of the knoxville track clubFFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSS

From Knoxville toNashville or bust - pg 16

Train hard, but nottoo hard - pg 18

July track for kidsand adults - pg 7

New Solstice venuea big hit - pg 32

the award winning publication of the knoxville track club

FFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSSJULJULJULJULJULY 2Y 2Y 2Y 2Y 2014014014014014

From Knoxville toNashville or bust - pg 16

Train hard, but nottoo hard - pg 18

July track for kidsand adults - pg 7

New Solstice venuea big hit - pg 32


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Tennessee Sports Medicine Group Phone: 865-951-2975

Contact Us: Office: 865-951-2975

Hotline: 865-599-1166 Email: [email protected] Address: 2260 Sutherland Ave

Knoxville, TN 37919

Our Vision To provide a unique,

scientifically based brand of

sports medicine to enhance a patient’s quality of life.

Our Services

Orthotics facilitate proper sequencing of foot mechanics to help the body transfer and absorb forces more efficiently.

Orthotics

AIS is a specialized method of “hands on” stretching that restores joint and muscle range of motion and speed of movement.

Active Isolated Stretching

Our strength and conditioning experts create a functional exercise program that restoresstrength, flexibility, coordination and tissue healing.

Sport Specific Rehabilitation

Two Anti-Gravity treadmills allow one to unweight the injury site up to 80% of body weight allowing for pain free running while the injured tissue heals.

Alter G

*Video Gait Analysis *Alter G injury tolerance test *Dynamic Balance *Extensive Core Testing *Dynamic Movement screening

Functional Testing

page 3

“We have a unique medical management model that is

dynamic and fluid, and focuses on clinical

biomechanics, tissue physiology and functional

rehabilitation.”

John Krusenklaus-P.T., O.C.S.

$35 Sports/Injury

Evaluation

$80 Customized Runner’s Shoe

Inserts

*Please have coupon at time of appointment.

Same Day Appointments!

Alter G Treadmill

Proud Sports Medicine Sponsor of: FC Alliance

Knoxville Track Club Knox County Parks & Rec

reRERrecRecreation


FFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSS magazine,volume 114 issue 4, is a bimonthlypublication of the Knoxville Trackand Field Club, PO Box 52266,Knoxville TN 37950-2266.

FFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSSThe Knoxville Track Club proudly presents

Awarded Best RRCA Large Club Newsletter 1988, 1994, 2001, 2005Best Large Club Electronic Newsletter 2008

Southern Region 1988, 1992, 1993, 1994, 1997, 2001, 2005

The Starting LineThe Starting LineThe Starting LineThe Starting LineThe Starting LineBrad Adams, A Word from the Club President ................ 5Bobby Glenn, Notes from the Executive Director ........ 6Michael deLisle, the Inside Stuff ................................. 7

Feature ColumnsFeature ColumnsFeature ColumnsFeature ColumnsFeature ColumnsLee Murphy on Nutrition .................................................. 9

Jason Altman, Marathon Update .............................. 11Bob Godwin, Biking With Bob ................................ 15Sara Webb, Those That Can .................................... 24Jill Bedford, Volunteer Perspective............................ 26Dr. Brantley Burns, Bone Doc 411 ........................... 27Lauren Chiles, KTC Social ....................................... 29

Guest ColumnsGuest ColumnsGuest ColumnsGuest ColumnsGuest ColumnsLarry Brede, It’s Hammer Time! ................................ 12Jeff Woody, Nashville or Bust................................... 16Kevin Sprouse, Train Hard but Not Too Hard! ........... 18

Other FeaturesOther FeaturesOther FeaturesOther FeaturesOther FeaturesList of Officers and Board Members .......................... 4RunKNOX Spring Programs ................................... 13Board of Directors Meeting Minutes ....................... 21KTC Summer Picnic .............................................. 24Nomination Forms for KTC Awards........................ 25KTC Grand Prix Standings ..................................... 28Membership Page ................................................. 50

Race WriteupsRace WriteupsRace WriteupsRace WriteupsRace WriteupsPanther Creek Challenge ....................................... 30Panerathon Expo 10k and 5k................................. 31Summer Solstice 7k ............................................... 32

Entry FormsEntry FormsEntry FormsEntry FormsEntry Forms .................................................................................................................................................................................... 35-49

Event CalendarEvent CalendarEvent CalendarEvent CalendarEvent Calendar ............................................................................................................................................................................... 51

What’s Inside - July 2014

ROAD RACE INFO888-217-5635

TRAIL RACE INFO865-548-4718

YOUTH ATHLETICS888-217-5635

WEBSITEwww.ktc.org

OOOOONNNNN T T T T THEHEHEHEHE C C C C COVEROVEROVEROVEROVER

photo by Michael deLisleentire contents © 2014 Knoxville Track Club

Longtime KTC standout AlanHorton was the top local fin-isher at the Panerathon Expo10k, as well as overall winnerof the 30th annual Pilot Fire-ball Classic Moonlight 5k.

"SHARE THE PRIDE"

Knoxville Track Club


♦♦♦♦♦ Don't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use your

ears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.

♦♦♦♦♦ Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.

♦♦♦♦♦ Write down or leave word of theWrite down or leave word of theWrite down or leave word of theWrite down or leave word of theWrite down or leave word of the

direction of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends of

your favorite running routes.your favorite running routes.your favorite running routes.your favorite running routes.your favorite running routes.

♦♦♦♦♦ Run with a partner.Run with a partner.Run with a partner.Run with a partner.Run with a partner.

♦♦♦♦♦ Run in familiar areas. InRun in familiar areas. InRun in familiar areas. InRun in familiar areas. InRun in familiar areas. In

unfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCA

club or running store. Know whereclub or running store. Know whereclub or running store. Know whereclub or running store. Know whereclub or running store. Know where

telephones, open businesses andtelephones, open businesses andtelephones, open businesses andtelephones, open businesses andtelephones, open businesses and

stores are located. Alter your routestores are located. Alter your routestores are located. Alter your routestores are located. Alter your routestores are located. Alter your route

pattern.pattern.pattern.pattern.pattern.

♦♦♦♦♦ Always stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more aware

you are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.

♦♦♦♦♦ Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,

deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.

Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.

Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.

♦♦♦♦♦ Carry identification or write yourCarry identification or write yourCarry identification or write yourCarry identification or write yourCarry identification or write your

name, phone number and blood typename, phone number and blood typename, phone number and blood typename, phone number and blood typename, phone number and blood type

on the inside sole of your runningon the inside sole of your runningon the inside sole of your runningon the inside sole of your runningon the inside sole of your running

shoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-

tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.

♦♦♦♦♦ Ignore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. Use

discretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-

ers. Look directly at others and beers. Look directly at others and beers. Look directly at others and beers. Look directly at others and beers. Look directly at others and be

observant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance and

keep moving.keep moving.keep moving.keep moving.keep moving.

♦♦♦♦♦ Run against traffic so you canRun against traffic so you canRun against traffic so you canRun against traffic so you canRun against traffic so you can

observe approaching automobiles.observe approaching automobiles.observe approaching automobiles.observe approaching automobiles.observe approaching automobiles.

♦♦♦♦♦ Wear reflective material if youWear reflective material if youWear reflective material if youWear reflective material if youWear reflective material if you

must run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.

♦♦♦♦♦ Use your intuition about a personUse your intuition about a personUse your intuition about a personUse your intuition about a personUse your intuition about a person

or an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;

avoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feel

u n s u r e .u n s u r e .u n s u r e .u n s u r e .u n s u r e .

♦♦♦♦♦ Practice memorizing license tagsPractice memorizing license tagsPractice memorizing license tagsPractice memorizing license tagsPractice memorizing license tags

or identifying characteristics ofor identifying characteristics ofor identifying characteristics ofor identifying characteristics ofor identifying characteristics of

strangers .strangers .strangers .strangers .strangers .

♦♦♦♦♦ Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.

♦♦♦♦♦ CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-

ATELY if something happens to youATELY if something happens to youATELY if something happens to youATELY if something happens to youATELY if something happens to you

or someone else, or if you noticeor someone else, or if you noticeor someone else, or if you noticeor someone else, or if you noticeor someone else, or if you notice

anything out of the ordinary.anything out of the ordinary.anything out of the ordinary.anything out of the ordinary.anything out of the ordinary.

RUNNING

15 tips from the RRCA15 tips from the RRCA

SAFETYRUNNINGSAFETY

Knoxville Track Club

Board of Directors

VolunteerCoordinators

MEMBERSHIPShirley Sirois

[email protected]

VOLUNTEERSSara Webb

423-745-3115

ADOPT-A-HIGHWAYChuck Dellinger865-691-4751

SOCIAL CHAIRLauren Chiles865-607-0268

KTC StaffBobby Glenn

Executive Director

888-217-5635 opt 0

[email protected]

Tom Isaacs

Event Manager

888-217-5635 opt 3

[email protected]

Jason Altman

Marathon Director

888-217-5635 opt 2

[email protected]

Michael deLisle

Trail Racing, Footnotes Editor, Webmaster

865-548-4718

[email protected]

Luke Pfleger

RunKNOX program coordinator

888-217-5635 opt 4

[email protected]

PRESIDENTBrad Adams

404.808.6907

VICE PRESIDENTTony Owens865-323-3753

TREASURERShannon Hepp865-804-2854

SECRETARYLarry Brede

865-621-0752

2014KTC Officers

EXECUTIVE COMMITTEE: BradAdams, Bobby Glenn, Ron McElhaney,Tony Owens, Will Skelton

LONG DISTANCE COMMITTEE:Ethan Coffey—chair, Bobby Glenn—advisor, Jill Bedford, Keith Gemeinhart,Chris Hayes, John LeCroy, RonMcElhaney, Angie Noye, Lindsey Rebert,Susan Rutherford, Scott Schmidt, Ray Wil-son, Doug Young

MARATHON ADVISORY COMMIT-TEE: Jason Altman—chair, Lauren Christ,Bobby Glenn, Randy Kenner, Ed Leaver,Ron McElhaney, Eddie Reymond, GlennRichters, Felon Wilson

TRAIL COMMITTEE: MichaeldeLisle—chair, Carl Epley, Laura Gearhiser,Chris George, Scott Gibson, Bobby Glenn,Leah Jones, Andrea Ludwig, Jerry Monroe,Tony Owens, Kathy Smith, DK Stanford

Committees

Brad Adams, President 404-808-6907

Tony Owens, Vice President 323-3753

Shannon Hepp, Treasurer 804-2854

Larry Brede, Secretary 621-0752

Emily Bolling

Ken Childs 693-8516

Sharon Couch-Fikes 719-2576

Donnie Graham 681-4352

Chris Harper, Sr. 660-6680

David Huntsinger 423-231-0682

Ron McElhaney 777-0409

Michelle Midnight 696-4194

Jamie Niland

Troy Rebert 599-1811

Eddie Reymond 693-4909

Will Skelton 523-2272

Patty Thewes 616-307-7366

Doug Young 680-1971


THE STARTING LINEKnoxville Track Club * FOOTNOTES * July / August 2014 edition

THE STARTING LINE

A Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockBrad Adams, KTC President

KTC’s YouthAthletic Program

Knoxville Track Club * FOOTNOTES * July / August 2014 edition

Did you know that Tennessee’schildhood obesity rate is 14.5%and there are over 84,000

children under the age of 19 inKnox County alone. If the per-centages are accurate, that meansthere is over 12,000 children inour county that are obese. Whatan opportunity the KTC has tohelp combat this issue in ouryouth today.

You may not be aware, but there havebeen some significant changes in theKTC youth programming this year. InJuly, we are kicking off our KTC summer

youth track program again at Tom BlackTrack at the University of Tennessee.We will be meeting on Tuesday andThursday evenings at 6:00 and havemeets on Saturdays over four weeks(starting the week after July 4th week-

end). In addition to thesummer track program,we will be instituting ourfirst youth road mile se-ries prior to our biggerroad races. The firstyouth mile event will beat 8:00 pm on July 3rdprior to the start of the

Fireball 5k. There will be eight 1-mileevents associated with our road races.

For any kids looking for more adven-ture, we are starting kids races prior to

some of ourtrail seriesraces as well.What a great opportunity for kids tochallenge themselves by racing throughthe woods. The first kids trail race will be

held on July 13th prior to thestart of the Stalk Your Quarrytrail race.

The KTC’s motto is healthyliving one step at a time, and weplan on continuing to find waysto attract children to runningand help in the fight against

childhood obesity. If any club membershave any ideas about children program-ing or would like to help our effort thenplease send me an email [email protected].

PRPRPRPRPROMOOMOOMOOMOOMOTIONTIONTIONTIONTIONAL OPPORAL OPPORAL OPPORAL OPPORAL OPPORTUNITIES WITH THE KNOTUNITIES WITH THE KNOTUNITIES WITH THE KNOTUNITIES WITH THE KNOTUNITIES WITH THE KNOXVILLE TRAXVILLE TRAXVILLE TRAXVILLE TRAXVILLE TRACK CLCK CLCK CLCK CLCK CLUBUBUBUBUB

The Knoxville track Club has three advertising options thatmay make sense for your business or organization:

1. Advertising in our award-winning bi-monthly magazine,“Footnotes” that goes to each of our 1,450 memberhouseholds and 1,900 members.2. Sponsoring or co-sponsoring one of our official KTC raceevents.3. A general sponsorship of the Knoxville Track Club, EastTennessee’s premier running organization.

KTC AD OPPORTUNITIES AND RATES

Footnotes ads are available as follows:Back Cover $250Inside Front Cover $200Full Page Ad $125½ Page Ad $ 75Multi-issue packages at volume discount rates are available

KTC SPONSORSHIP OPPORTUNITIES

♦♦♦♦♦ Race Sponsorships

Most KTC sponsorship packages are race specific. Racesponsorship and co-sponsorship packages are typically negotiatedon a case-by-case basis and may include the sponsor’s logo on therace t-shirt, annual KTC race calendar, KTC sponsors logo pagein “Footnotes” Magazine, the race entry form and all raceadvertising and correspondence as well as complimentary ads in“Footnotes” magazine. Race sponsorship packages generally rangefrom $1,000 to $10,000 depending upon the size and prominenceof the race in question. Co-sponsorship packages generally rangefrom $500 to $5,000.

♦ ♦ ♦ ♦ ♦ General KTC Sponsorships

A limited number of general Knoxville Track Club sponsorshipopportunities are available and would include a customizedpackage of KTC benefits commensurate with the sponsorshipvalue. General sponsorship packages normally range from$5,000 to $25,000 and may consist of any combination ofcash, product and/or in-kind services.

For more information on these or any other Knoxville TrackClub promotional opportunities, please contact Bobby GlennKTC Executive Director at 888.217.5635.


Notes From Your Executive Director

Bobby Glenn, KTC Executive Director

HEATING UP FOR SUMMER

Healthy living, healthy

community – one step at a time

THE PROFESSIONALSMany outstanding professionals in our community can enhance your running. Some who have shown a particularMany outstanding professionals in our community can enhance your running. Some who have shown a particularMany outstanding professionals in our community can enhance your running. Some who have shown a particularMany outstanding professionals in our community can enhance your running. Some who have shown a particularMany outstanding professionals in our community can enhance your running. Some who have shown a particularaffinity for working with runners araffinity for working with runners araffinity for working with runners araffinity for working with runners araffinity for working with runners are listed here listed here listed here listed here listed here. Please consider patronizing their businessese. Please consider patronizing their businessese. Please consider patronizing their businessese. Please consider patronizing their businessese. Please consider patronizing their businesses.....

PHYSICAL THERAPY Benchmark Physical Therapy / Susan Daughety 777-0367Fort Sanders Therapy Centers / Phil Bevins 531-5710Health South / David Higdon 558-4491Knoxville Sports Therapy / John Harris 690-5494Optimal Performance Inc. / Mick Larrabee 806-8911TN Sports Medicine / John Krusenklaus - 951-2975

PHYSICIANS Dr. Brantley Burns, MD 524-5365Dr. Gil Reed, DPM 632-5733Dr. Heather Sandberg DPM 523-5655

CHIROPRACTIC David Corbitt, BA, DC 368-1320Linda Hunter, DC, 376-4684Jason Smith, CCEP 531-1800Donovan Stewart, DC 687-5700

MASSAGE THERAPY - Dirk Dandy 936-0585 Healinghands Haven 705-4305 Kevin Minton 740-3550 Tony Parrilla 604-9296

KTC is in full swing this summerwith so much going on I canhardly keep track of it.

As I write this we’re prepar-ing for the 30th Annual Fire-ball Classic to be held on July3. It should be a good one asusual and this year we’re do-nating a portion of the pro-ceeds to the Autism Society ofEast Tennessee. That’s coming on theheels of Expo where we were able todonate over $4,000 to Second Harvest.So, not only are we having a lot of fun, butwe’re supporting some very worthycauses while we do it.

We’re experiencing a changing of theguard for two of our longstanding volun-teers with KTC. Jill Bedford is steppingdown as volunteer coordinator after 10years of service in that role. Jill will besorely missed but we’re excited to haveSara Webb as our new volunteer coordi-nator. A lot of you know Sara as shevolunteers at many of our races and I canthink of nobody better to fill Jill’s bigshoes! Ken St. Germain is stepping down

as membership chairman after 15 yearsof service in that role. We’ll all miss

getting that postcard in themail from Ken when renewaltime comes along. ShirleySirois will be our new mem-bership chairman. Similar toSara, Shirley and Ken arediehard volunteers and run-ners who most of you know.

Shirley is an ideal fit for this job and I’mexcited to have her.

This past weekend we had a blast outat Oakes Farm as by all accounts Sum-mer Solstice was one of the most funKTC events ever. I worried that wewouldn’t be able to find a venue thatwould retain the vibe that we had at theprevious site and course in Walland butI believe we did and even upped the gamea bit. If you missed this one, you misseda really good time!

If you did miss it, you’ll have a chanceto get out there soon as Oakes Farm willbe our host site for the annual KTC picnicon August 24. There are all kinds of

things to do on the 130 acre farm andwe’ll be doing a fun run on the Solsticecourse or something similar to it. Theyhave lots of things to do for both adultsand children so we should have a greattime out there. Mark it down on yourcalendar; we’ll be giving you more infor-mation soon.

We’re not just busy on the roads butwe also have our KTC Youth Track &Field program starting up July 8 at UTand the Trooper’s Bar Thursday Night atthe Track Series starts July 24. Off roadon the trails we’re quite busy as well,having just completed the LakeshoreTrail Trek and getting ready for the StalkYour Quarry race on July 13. At Quarrywe’re going to introduce our first kidstrail race so bring the kiddos out for a 1mile tromp through the woods at Ijams.

Enjoy your summer. See you at the races!

This is a partial listing andThis is a partial listing andThis is a partial listing andThis is a partial listing andThis is a partial listing anddoes not intentionally omit anydoes not intentionally omit anydoes not intentionally omit anydoes not intentionally omit anydoes not intentionally omit anyother professionals who do goodother professionals who do goodother professionals who do goodother professionals who do goodother professionals who do goodwork with runnerswork with runnerswork with runnerswork with runnerswork with runners. Those. Those. Those. Those. Thoseinterested in being listedinterested in being listedinterested in being listedinterested in being listedinterested in being listedcontact us at PO Box 52266,contact us at PO Box 52266,contact us at PO Box 52266,contact us at PO Box 52266,contact us at PO Box 52266,Knoxville 37950-2266Knoxville 37950-2266Knoxville 37950-2266Knoxville 37950-2266Knoxville 37950-2266.....


Barefoot Running Nothing New

INSIDE STUFFINSIDE STUFFINSIDE STUFFINSIDE STUFFINSIDE STUFFMichael deLisle, FOOTNOTES Editor

Seated in my catbird seat fitting shoesat Runners Market since 1995, I’veseen quite a bit come and go in that

time. From the cleft-toed Nike Rift to aslew of 14 and 15 ounce trainers thathefted like bricks in the punultimate yearsof the 20th century, it’s been a wild ride.Clearly the biggest changes came aboutduring the heyday of the minimalist move-ment as thousands of new runners gaveit a try scurrying down the pavementwearing shoes that were as close tobarefoot as anything seen in the pasttwenty years or more.

And some went further. A smallnumber of adventurists went so far as todo a measure of — or in a few cases, allof — their running sans shoes entirely. Afew of my friends did, and continue to do,a small part of their training shoeless,usually off road, but occasionally on.Others had the temerity to experimentwith barefoot or nearly barefoot runningfor the first time at the Haw Ridge TrailRace and were forced to limp away in theagony of the feet, er I mean defeat.

When asked about this most extremeform of running, I generally advise folksto experiment on a soccer field or othersoft surface that offers the most forgive-ness; to do otherwise might force anearly intro to a local orthopede or PT fortreatment of an unwelcome stress fracture.

Now understand that if we’d beenrunning barefoot for the past 20,40, 60 ormore years, we’d have developed theability to handle the tremendous groundreaction forces endured landing with threeor more times our bodyweight 800, 900,a thousand times or more per mile. Inotherwords, hobbit feet. But we haven’t.Not even close. That’s why most folksdon’t survive, let alone thrive, barefootrunning. That’s why the trend in runningshoe development is swinging back to-ward the middle, albeit with some de-lightful improvements learned during the

research and development of these mini-mal shoes, resulting in shoes much lighterand more harmonious than ever before.

But I hearken back to the early 1970sfor one of my earliest experiences bare-foot running. It wasn’t during scholasticcross country or even a solo romp on thecountry roads in the flatlands far north ofhere. No, I was simply sitting out on myback porch in the backwoods of CentralIllinois drinking tea, idly watching thelandlord mowing scraggly bits of grassriding a 1950 Farmall trac-tor (kind of like digging aflowerbed with aDitchwitch). After hemowed for a while, the manstopped the engine, clam-bered down from the tractor,and bent to attend to somemechanical issue. As he did, my attentionwas drawn to an avian commotion in athicket in a different part of the yard.

Suddenly I heard a pained yell. Myeyes darted back toward the landlord andhis ancient tractor. Somehow he hadgotten his hand pinned underneath one ofthe front tires and was stuck there, toppledcrookedly to one knee, fruitlessly tryingto extract his hand from under the tractor.

Without thinking, I stood and ranbarefoot across the driveway to try tohelp. A gravel driveway. Barefoot.With my tender pink feet, no moreequipped for barefoot running than theday I’d slid from the womb. And yet, inthe adrenaline-fueled dash across sixtyfeet of gravel, my attention glued to thered-faced landlord thrashing around help-lessly, I felt no pain. Clearly it shouldhave hurt, but it didn’t.

Looking back, I was less astonishedby what I did next than how I got there.The same adrenaline that powered me tocross the gravel barefoot somehow al-lowed me to lift the front tractor wheel

just enough that the man was able toscoot his hand free. I guess I wastouched by a small taste of the superhu-man power that enables mothers theworld over to perform miraculous featsof strength and endurance to save theirchildren. Yet when I tried to walk backacross the gravel to my house to resumemy morning reverie, I couldn’t do it; thegrateful landlord had to give me a ride.

The only other time I remember run-ning barefoot was a high school crosscountry race contested on a luxuriousgolf course in a well-to-do suburb nearhome. I’d never even tried it in practice,just did it on a whim. And the resultswere spectactular: though I’d not fin-ished in the top five prior to that race, Inearly won the whole race, finishingsecond, outdistancing runners who typi-cally beat me like a drum. Maybe it wasjust one of those days; when I tried to

repeat my performance atthe next race — albeit a racerun on our home course,replete with bare dirt, rocks,bottlecaps, and broken glass— I stumbled to a finish farbehind the others. I wasnever able to replicate my

one-time success racing barefoot andfancy free across the lush green grass ofthe golf course.

Nowadays, I don’t go barefoot much,except in the house and out in the yard,but my feet have changed, clearly prefer-ring lighter, less structured, lower dropshoes. The big accomplishment of theminimalist/barefoot movement was to in-spire a complete revisitation of long-heldbeliefs considered inviolate by the runningshoe industry. Conversations that had longsince grown stagnant became new dia-logues peppered with phrases like, “Whatif...?” and “Couldn’t I just...?” Things havedefinitely changed.

The winners? All of us. Runningshoes these days are light, springy, fun,and colorful. Sure, if you want or need apair built like a tank, there’s some outthere. Most of us can find some light-weight trainers that are tons of fun andwork great. And if you still wanna tryyour luck running barefoot, just watchout for the gravel. And the bottletops.And the glass. Like Brantley says, becareful out there.


2260 Sutherland Avenue, Knoxville, TN 37919 (865)951-2975

Active

Isolated

Stretching

Active Isolated Stretching (AIS) is a specialized method of stretching that works with the

body’s natural physiological makeup to improve and increase the elasticity of

muscle joints and fascia. AIS quickens the recovery process and helps prevent

recurrence of injury.

What is AIS? Why do I need it? What is AIS? Why do I need it? Stretching on your own can be painful and frustrating. Active Isolated Stretching (AIS)

unlike any other type of stretching. It is entirely hands-on and specific to you. Our AIS

therapists are trained to gently coach and encourage you. We work together to restore

your range of motion and increase your strength.

What are common injuries treated by AIS? What are common injuries treated by AIS?

Reoccurring Muscle Strains/Pain/Cramping

Plantar Fasciitis, Metatarsalgia, Bunions

Low Back Pain & Degenerative Disc Disease

Tight/Painful Calves, Shin Splints

Osteoarthritis of hip, knee & shoulder

Joint Pain & Degeneration

Patellofemoral Pain

Hip/Groin Pain

Frozen Shoulder

Peripheral Neuropathy

Mattes Method

“A hands-on specific

approach to improving

your range of motion,

balance, and strength.”

*To find out more on AIS, visit our

website and view video to see how it

relates to you!

www.tennsportsmed.com/flexibility.html


What’s SappingYour Energy?

by Lee MurphyMS-MPH, RD, LDN

Licensed Nutritionist

We have all been there…a daywhen you feel drained, slug-gish, and wondering what

happened to all your energy?! Whetheryou can attribute it to inadequate nutri-tion, overtraining, or lackof sleep, there may be morethan one issue that is sap-ping your energy.

Little things you do (anddon’t do) can exhaust youboth mentally and physi-cally—which can make it difficult to getthrough your day. Here are 5 commonnutritional habits that can make you feeltired, plus simple improvements that willhave you feeling like yourself again.

#1: You Skip Breakfast

When you sleep, your body uses thefood you consumed the night before tokeep your blood pumping and oxygenflowing. When you wake in the morn-ing, your metabolic furnace needs to bekick-started and refueled with breakfast.If you skip this important meal, you willvery likely feel more sluggish—eitherimmediately or later in the morning.

An optimal breakfast includes wholegrains, lean protein, and healthy fats.Good examples include oatmeal with nuts;a smoothie made with fruit, low-fat milk,and peanut butter or protein powder; or2 egg whites and 1 yolk with whole-wheat toast and low-fat Greek yogurt.

#2: You Don’t DrinkEnough Water

Dehydration causes a reduction inblood volume, which makes the bloodthicker. This makes your heart pump lessefficiently, reducing the speed at whichoxygen and nutrients reachyour muscles and organs.Being even slightly dehy-drated can result in fatigue,decreased performance, andoverall tiredness.

The current recommenda-tions from the Institute ofMedicine are 9 cups (forwomen) to 13 cups (for men) of fluid perday; however, your individual needs de-

pend on many factors, in-cluding your age, health sta-tus, and environment. Oneof the best indicators of hy-dration is the color of yoururine throughout the day—a clearer urine color gener-ally indicates more adequate

hydration levels.

#3: You Live on “Junk Food”

Many nutritionists do not like the term“junk food”—as all foods can fit in ahealthy lifestyle. But foods loaded withsugar and simple carbs (like theones you find in most processedfoods or at the drive-thru win-dow) rapidly increase your bloodsugar. Constant blood sugarspikes (followed by sharp drops)cause fatigue over the course ofthe day.

You can keep your bloodsugar more steady by having a leanprotein along with a whole grain or fruitat every meal. These nutrient combi-nations allow food to break downslower and temper blood sugar fluctua-tions. Good choices include an applewith peanut butter, baked/grilled chickenand brown rice, salmon and sweet

potato, or green salad with nuts and fruit.

#4: You May Need More Iron

An iron deficiency can leave you feel-ing sluggish, irritable, weak, and unableto focus. One of the main functions of

iron in the body is to carryoxygen to the muscles andcells. If your iron levels arenot adequate, you may beresultantly tired. (Please notethat an iron deficiency maybe due to other health prob-lems, so see your doctor ifyou experience deficiencysymptoms.)

You can boost your iron intake byloading up on lean red meat, beans, eggs,dark green leafy vegetables, some driedfruits, and enriched cereals/grains. Youcan help your body absorb even moreiron if you pair iron-rich foods withproducts high in vitamin C (like citrusfruits, juices, and vegetables).

#5: You Rely on Caffeine to GetYou Through the Day

Starting your morning with a cup ofcoffee can be acceptable, but using caf-feine improperly can seriously disruptyour sleep-wake cycle. Caffeine blocks

adenosine, the byproduct of ac-tive cells that drives you to sleepas it accumulates. A recentstudy revealed that consumingcaffeine even 6 hours prior tobedtime affects sleep, so it’s agood idea to cut yourself off bymid-afternoon. In addition,watch out for some surprisingsources of caffeine—including

some “decaf” coffees, chocolate, certainice creams, select pain relievers, andenergy waters/drinks.

So, the next time you are about to dropfrom exhaustion, evaluate your recenteating patterns and work to prevent asimilar occurrence in the future!



CHKM ANNOUNCES 2014 COMMUNITYCONTRIBUTION PROGRAM

Jason Altman, Director, Covenant Health Knoxville Marathon

CCCCCOOOOOVENVENVENVENVENANT HEALANT HEALANT HEALANT HEALANT HEALTHTHTHTHTHKNOKNOKNOKNOKNOXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARATHON 2014THON 2014THON 2014THON 2014THON 2014

CCCCCOOOOOVENVENVENVENVENANT HEALANT HEALANT HEALANT HEALANT HEALTHTHTHTHTHKNOKNOKNOKNOKNOXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARATHON 2014THON 2014THON 2014THON 2014THON 2014

The Covenant Health KnoxvilleMarathon has been a success dueto the unbelievable support within

the community. Each yearthe CHKM sets asidefunds for its commu-nity contribution pro-gram. In years’ past,we have contributedto many worthycauses and greatprojects. Some of theprojects include (butare not limited to):

Mile Marker Project

If you have run along a greenway inKnoxville or Knox County, surely youhave seen the KTC mile markers that arepositioned every quarter mile. Fundsfrom the CHKM have paid for the equip-ment and volunteers have placed themalong the greenway.

Drinking Water Fountain

Several years back, the City of Knox-ville added a water fountain in front ofEarthfare. Funds from the CHKM paidfor the fountain and its installation.

Celebration Bench

Also located near Earthfare, CHKMprovided a celebration bench along thegreenway for folks to rest and relax.

Greenway Gator

The City of Knoxville has a greenwayranger that patrols the greenways tomake sure they are safe and being prop-erly maintained. In 2009, KTC provided

the City’s Parks and Recreation Depart-ment with a gator golf cart to make itquicker and easier for the Parks Depart-ment employee(s) to patrol and preserve

the greenways.

Legacy Parks

KTC has played anactive role in contrib-uting funds from theCHKM to LegacyParks. Financial con-tributions have helped

acquire and develop trails in the UrbanWilderness Corridor in South Knoxville.

Patricia Neal InnovativeRecreation Cooperative (IRC)

If you have participated in the CHKMrecently, you probably have seen severalhandcycle and wheelchair participants.Patricia Neal IRC, a community educa-tion and awareness program for indi-viduals with physical disabilities, helpedoutfit several of these participants withthe cycles. CHKM has annually donatedfunding to Patricia Neal IRC.

While we are extremely proud ofthese accomplishments, we want to hearabout more projects in the communitythat potentially need funding. As a result,we are excited to announce a Request forProposals has been posted to themarathon’s website. Applicants can ap-ply for funding from the 2014 CHKM aslong as proposals are received by July 31.

Projects should represent unique ideas,methods, and approaches that will:

♦ Improve quality of life and promote

healthy living practices in the commu-nity; or

♦ Promote healthy eating habits; or

♦ Support current active programs (i.e.supplies, equipment, materials, or othersimilar items); or

♦ A combination of all of the above.

As far as eligibility goes, here is a listof eligibility requirements:

♦ Eligible applicants include nonprofitswith 501(c)(3) non-profit status that servethe following counties in Tennessee:Anderson, Blount, Claiborne,Cumberland, Grainger, Hamblen,Jefferson, Knox, Loudon, Roane, Sevier,Union.

♦ Regional government entities that areconsidered nonprofit.

♦ Individuals, fundraising events, capitalcampaigns, endowments, memorials, orevent sponsorships will not be considered.

♦ While not required, special consider-ation will be given to proposals offering amatching gift opportunity (i.e. applicanthas secured funding to match the re-quested CHKM community contributionfunds).

If you know of an organization thatmeets these requirements, please let themknow! The full list of proposal require-ment has been posted towww.knoxvillemarathon.com. Again,deadline for proposals is July 31, and wewill announce the recipients no later thanSeptember 30.


1 Source PrintingAdvanced Chiropractic

Cedar Bluff CyclesCork & Bottle

Dirk Dandy MassageGourmet Market

Harper’s Bike ShopHealth Shoppe

Magpies BakeryNew Balance Knoxville

River SportsRiver Sports Climbing Center

Rosy’s Wine & SpiritsRunners Market

Swim & Tri KnoxvilleTraining Edge

William & Lea, Inc.

SHOW YOUR KTC CARDFOR A DISCOUNT

How many of you have watchedthe hammer throw? In the men’sevent competitors swing a 16-

pound ball at the end of a nearly 4-footcable and fling it as far as theycan; it’s an amazing field eventand really fun to watch at ameet. One of the world’s topthrowers, Garland Porter, re-sides right here in Knoxville.He’s a two-time KTC post-collegiate scholarship recipientfrom 2011 and 2012 who now competesfor the German national team. He wasinstrumental in bringing that team toKnoxville and the University of Tennes-see to train for three weeks in April/Mayfor a throwing camp.

Garland was born in Frankfurt, Ger-many to a U.S. Army Soldier who metand married a local German girl. Hemoved back to the United States with hisfamily when his father’s duty assignmentended when he was five years old, butmaintains dual American and Germancitizenship. Growing up in IndianapolisGarland played a variety of sports, in-cluding throwing the discus and shot putin high school. That throwing abilityearned him college scholarships, first to ajunior college in Kansas and then to theUniversity of Tennessee. It was in col-lege where Garland picked up the ham-mer for the first time and during thosefour seasons from 2004 – 2007 he con-tinually progressed until that became hisstrongest event. To this day he holdsU.T.’s weight throw record at 24.40meters (which is still a top-10 throw inthe world) and has the second longestU.T. hammer throw.

Garland continued to throw after col-lege, competing around the United Stateswith the goal of making the Olympicteam. The KTC post-collegiate scholar-ship allowed him to travel to those meetsfor the years he held them. In 2012 he hadan outstanding showing and placed sev-enth at the U.S. Olympic trials. Last year,with his dual citizenship, he began train-

Hammer Time

ing with the German national team. Thattraining started with a trip to Germany inNovember 2013 where he metthe athletes and coaches and

began to work in theirprogram. While train-ing with them he real-ized that there couldbe a great opportunityto have them come toKnoxville for a camp.By working with Ger-

man Coach Michael Deyhle andUniversity of Tennessee As-sistant Athletic Director DonnaThomas and Coaches J.J. Clarkand John Newell he was able toget coaches and athletes fromboth Germany and Switzerlandhere to train from April 19th –May 10th. They’re training ona 2-day on, 1-day off scheduleand competed in the Tennes-see Challenge Track Invita-tional at Tom Black Track onMay 3rd. The time together has ben-efited the team through the time spenttogether and support for each otherduring workouts.

Garland is now joining the team toenter into the next phase of his pursuit of

hammer-throwing excellence. He isheaded to Germany for the FrankishCrumbach throwing meet in June, fol-lowed by the German National Champi-onship meet in Ulm, Germany in July. Heis spending the rest of 2014 getting hisfeet wet with a new coach and system,with a goal to place in the top 3 in thechampionships with a new PR (currently72.99 meters). He anticipates moving to

Germany at the end of this summer fortwo years in the buildup to the 2016 Riode Janeiro Olympics, with a huge goal ofmaking the German Olympic team. Hecan go knowing that all of the KnoxvilleTrack Club will be supporting his effortsand cheering him on!

German coach Michael Deyhle, German athleteBetty Heidler (world record holder), Germanathlete Carolyn Peasler, German physical therapistLeonard Schubert, Swiss athlete Nicole Zihlmann,German athlete Sebastian Lenz, Swiss coachGuideo Troxler, and German athlete/KTC Post-Collegiate Scholarship recipient Garland Porter

by Larry Brede

KTC Postcollegiate Athlete SpotlightKTC Postcollegiate Athlete SpotlightKTC Postcollegiate Athlete SpotlightKTC Postcollegiate Athlete SpotlightKTC Postcollegiate Athlete Spotlight



RunKNOX is a system of training programs aimed at developing a bonded community of runners who achieve personalsuccess through the support of peers and the guidance of experienced coaches. Whether you are attempting to run yourfirst marathon, your fastest 5k or your first step, RunKNOX will provide you with the knowledge, guidance and support

to do so. Through our group practices, social events and free classes/seminars, you will have the opportunity to learn from someof Knoxville’s most experienced running coaches/mentors and become a part of the RunKNOX Community.

For the Summer RunKNOX program, we are going to break our own rules a bit! This program will not require a goal race atthe end … at least not in the short-term. Instead, we will take the warm summer months to focus on preparing ourselves for anupcoming fall marathon or half-marathon goal. This session will consist of long runs on the weekends meeting with the group andfaster speed workouts throughout the week.

We will be conducting 2 programs concurrently:

Run.0

This is a program for all of you novice runners out there looking to take your first steps. This program will help makethose first steps you take with RunKNOX the first of many more as you join the RunKNOX community and have your

life forever changed!

RunKNOX

For those who are interested in a more personalized plan, we will offer that to you through RunKNOX. We will all meetas a group and your workouts will be tailored based on your level and individual goals. While each individual may have

a different pace and goal, we’ll all be working together and encouraging one another

At the end of the day, RunKNOX is a family and we create and care for one another. I look forward to meeting with you andreaching all your goals.

PROGRAM DETAILSPROGRAM DETAILSPROGRAM DETAILSPROGRAM DETAILSPROGRAM DETAILS

6-week program: June 24 - August 2

♦ Tuesday at 6:00pm♦ Saturday at 8:00am♦ Thursday at 6:00pm (optional core class)

Tennessee Sports Medicine Group/Cherokee Mills Fitness Center2260 Sutherland Avenue, Knoxville, TN

COST: $60COST: $60COST: $60COST: $60COST: $60

RunKnox Program Director/Head Coach: Luke Pfleger

Luke is a 6 time assistant coach with RunKNOX with a strong background in running, Track & Field and Strength andConditioning and was a 3 time letterman in Cross Country and Track & Field at Middle Tennessee State University.

RunKnox Assistant Coach: Ray Wilson

Ray is an avid runner with long history and experience in running and endurance sports.

RunKnox Summer 2014 Training Programs


Dr. Bert Solomon DC, CCEP, CCSP, ART

Tennessee Sports Medicine Group is happy to be teaming up with Dr. Bert for the development and

treatment of our patients. Dr. Bert serves as a consultant for Fitness Together in assessing and

evaluating the functional performance of their clients. By incorporating Chiropractic Treatment,

Therapeutic Exercise, Soft Tissue Therapy, and Functional Performance Enhancement, Dr. Bert

demonstrates a multi-disciplined approach in serving his patients with integrity and quality of care.

Dr. Bert is a Chiropractic Sports Physician with an emphasis on functional performance, extremity

evaluation, and treatment of sports related injuries.

What is Active Release Techniques (ART) to Individuals, Athletes, and Patients?

ART is a patented, state of the art soft tissue system/movement based massage technique that treats

problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel

syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just

a few of the many conditions that can be resolved quickly and permanently with ART. These conditions

all have one important thing in common: they are often a result of overused muscles.

How do overuse conditions occur?

Over-used muscles (and other soft tissues) change in three important ways:

• acute conditions (pulls, tears, collisions, etc),

• accumulation of small tears (micro-trauma)

• not getting enough oxygen (hypoxia).

Each of these factors can cause your body to produce tough, dense scar tissue in the affected area. This

scar tissue binds up and ties down tissues that need to move freely. As scar tissue builds up, muscles

become shorter and weaker, tension on tendons causes tendonitis, and nerves can become trapped. This

can cause reduced range of motion, loss of strength, and pain. If a nerve is trapped you may also feel

tingling, numbness, and weakness.

Schedule your appointment today by calling (865) 951-2975.


Emptying the Barrelby Bob Godwin

1 Source Printing

Advanced Chiropractic

Cedar Bluff Cycles

Cork & Bottle

Dirk Dandy Massage

Gourmet’s Market

Harper’s Bike Shop

Health Shoppe

Magpies Bakery

New Balance Knoxville

River Sports

River Sports Climbing Center



Here it is mid-June as I am writingthis column, and I have not setbottom on saddle even once in

months! Nonetheless, I remain mostdevoted to and interested in bicycling. Sothis column is emptying out the barrel ofthoughts and observations.

The summer catalogue of Terry, “theoriginal women’s bicycling company”, ischock full of goodies and apparel for theladies, ranging from dedicated bikes andsaddles and apparel from demure toflamingly outspoken.

I have ridden with women who, be-cause of religion, covered arms and legs.I also have ridden with those who arehypersensitive to the sun who wear farmore covering than is customary. I haveloved being in the summer sun since Iwas a toddler, but now, due to somemedication, have become hypersensitiveto the sun. I also have thinned somewhaton the top of my head, leading to unex-pected overexposure early in the season.

You will recall that I reported encoun-tering the Race Across America several

years ago as I drove to visit my son inFlagstaff, Arizona. On June 16, theInternet showed pictures of PippaMiddleton and her brother as part of theBritish relay team riding the RAA forcharity.

For those of you who missed the May1 issue of Metro Pulse, locating a copy isrequired summer reading. The lead article,featured on its cover, is Bicyclists, Pedestri-ans, Motorists: Can it Ever Work?

Jack Neely’s regular contribution isthe column, Secret History, which re-veals Knoxville secrets weekly to me,though I am a lifelong native here. Hisfeature in the May 1 issue is thoughtful,thorough, and truly should be requiredreading for anyone in our community.

News Sentinel on May 22 reportedthat, “The City of Knoxville is on track tonearly double size of its bike lane networkby the end of the year, which, even then,will only bring it to a total of 7 miles,” Cityofficials said. I see riders downtown, insuburbia, and a faithful commuter dailypassing my office at 7:00 a.m. Camp-

Rosy’s Wine & Spirits

Runners Market

Swim & Tri Knoxville

The Training Edge

William and Lea Company

grounds and vacation spots are filled withbicyclists.

The same issue of the paper reportedthe award of $10,000.00 to Knoxville’sAppalachian Mountain Bike Club to de-velop a bike park in Knoxville’s urbanwilderness. The club intends to developthe park to serve beginners as well asexperienced mountain bikers.

The City of Knoxville has a sturdyfolding map of our Greenways whichreveals a surprising number of opportu-nities where Knoxvillians can skateboard,bike, walk, run, hike, or in-line skate.

At least twice a day, and sometimes asmany as eight times a day, I’ve passed apower pole at the intersection of OldBroadway and the start of Tazewell Pike.For the last month, an urban bike withbasket on the rear had been secured tothat pole by a stout cable lock. It did notappear to have been touched in thatperiod of time. None of the nearby busi-nesses knew anything about it.

It was gone on Tuesday morning.


reports on recent out of town road races and adventures

KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!

Nashville or BustNashville or BustNashville or BustNashville or BustNashville or Bustby Jeff Woody

It sounds very odd when I put this inwriting, but for years I’ve dreamed ofrunning from Knoxville to my home-

town of Nashville and then racing at theCountry Music Marathon (CMM). I’veoften wondered why I had this grandvision of adventure on the open road.Perhaps it was because Dean Karnazesmade it sound like fun in his book“Ultramarathon Man.” The idea of hav-ing little more than what you need tosurvive and working out the rest alongthe way is strangely appealing.

A week before the CMM I decidedthat 2014 would be the year. The planwas to complete the 176-mile journeyfrom my house in Farragut to the OmniHotel in downtown Nashville in 48 hours,catch up on sleep Friday afternoon, andthen run the CMM on Saturday morning.

Looking back, this sudden decisioncould have benefited from more thor-ough planning. Supplies weren’t theproblem. In fact, the 10-pounds in myrunning pack argued that I brought alongtoo much. No, the real bone-headeddecision, or lack there-of, was selectingrunning shoes that would withstand theconstant pounding and prolonged timeon pavement. I was over-due for areplacement of my long distance shoes.My Brooks had well over 400 miles, andthe new model was no longer a good fit.In the week leading up to the big event,I bought, tested and returned severalpairs. I would be on my own with nosupport, so I wanted to get it right.Unfortunately, time ran out, and I wasstuck with my old shoes.

Day One – Smooth Sailing

The adventure started at 4:30 a.m.on Wednesday, and within acouple of miles I was headed west

on Highway 70. The route to Kingstonwas frustrating, as many sections of theroad have no shoulder. Conditions pastKingston improved, and I was soon onthe other side of Rockwood and headedup the Cumberland Plateau.

My legs, stomach, and all other vitalsystems were steady and strong through-out the day thanks to cool temperatureson the Plateau and a conservative pace ofaround eleven minutes per mile. I arrivedin downtown Crossville in the late after-noon ahead of schedule. With nearly 70miles completed, I stopped at one of thefew options for dinner, a Chinese buffet.

The Lo Mein was heavy in my stom-ach, and the sun was setting when Ibegan shuffling my feet in the direction ofSparta. Aside from an unfortunate en-counter with a motorist who mistook mefor a homeless drifter seeking money, theday had been uneventful.

There is something I absolutely loveabout running at night. The solitude,sounds of the critters, beautiful stars, andon this night, a crested moon made for asurreal experience. It is transcendent andrelaxing to run with onlythe terrain ahead visiblein the beam of aheadlamp. I’ve enjoyedit on many occasions,whether in the SmokyMountains or in a west-ern desert. I alwayslook forward to thisspecial time, and it wasno different on the nexttwenty miles as I de-scended off the Plateau.

I had run 90 miles,and it was around mid-night when I arrived in

Sparta. It would be more desolate in themiles to come, so I checked into theBudget Inn for a few hours of sleep. Firstwas a stop at the only convenience storestill open in town to refuel with twobottles of chocolate milk, Gatorade, saltychips, and a doughnut. Following myfeast was an amazing shower and nearlyfour hours of deep sleep.

Day 2 –The Adventure Begins

It was just after four o’clock in themorning and 36 degrees on Thurs-day. I was groggy and stiff when I

began running through quiet downtownSparta. Thankfully, a doughnut shopwas open on the edge of town. It was aterrific pick-me up, and it made the heavypack more bearable. I wondered if Iwould ever need the rain jacket, pants,water treatment supplies, pocketknife,extra batteries, extra light, or other sup-plies in my pack.

Not long after leaving Sparta, my achyfeet showed the first signs of blisters. Iimmediately changed socks in a futileattempt to keep things dry and manage-able, but it was too late. At the nextavailable market near Smithville, I pur-chased a roll of duct tape and wrappedmy bare feet, ensuring that the blisterswere covered. It was not without conse-quences though, as the strong adhesivetends to remove healthy skin. I wouldlater be reminded of this detail.

I arrived in Smithville around eleven o’clock in the morning with 110 miles

m,x m,x m,x m,x m,x continued on page 17,cx,cx,cx,cx,cx

- - - - - - -



KTC ONKTC ONKTC ONKTC ONKTC ONTHE ROAD!THE ROAD!THE ROAD!THE ROAD!THE ROAD!

,x ,x ,x ,x ,x continued from page 16 m,m,m,m,m,

behind me. Although I was feeling well,my feet were getting worse. It was clearthat my shoes were partly to blame. Ina moment of desperation, I stopped at aWalmart and was surprised that theystocked running shoes. The bright or-ange Avia’s were a steal at $24.99, andthey felt comfortable; not like a runningshoe, but more like a house slipper. Iwasn’t sure whether that was a goodthing, but they were already on my feet,and I was too tired to take them off. Ideposited the Brooks in the trash on theway out of the store.

To my surprise the Avia’s performedquite well, at least my numb feet thoughtso. It didn’t matter because this problemwas now replaced with another. Thescorching heat on the open highway hadclimbed to nearly 90 degrees, and it felteven hotter on the asphalt. The bright sunwas baking me like a raisin, and I wasforced to slow my pace considerably as mybody’s core temperature continued to rise.

Luck was on my side when the cav-alry arrived in the way of a dear friend,PA Bowler, from Nashville. PA heardabout my adventure and put together animpressive stash of goodies including ice,

cold drinks, a wet towel, cold fruit, saltychips, and fresh socks. His mobile aidstation arrived on the side of the highwayat a critical time. On top of his crewsupport, he provided much needed com-pany while riding along side on his bi-cycle. His support made the next tenmiles a relative breeze, and the “MoleSkin” he left with me would later becomea real savior.

I was as renewed as one could be afterrunning 135 miles when I arrived inWatertown around dinnertime. Follow-ing a brief stop at a Subway, I detouredon a 30-mile stretch of country road thattravelled through Mt. Juliet and into theedge of Nashville where it would eventu-ally reconnect with Highway 70 (Leba-non Pike). This was the most desolatesection of the entire route. It was also themost scenic.

The country road traversed extremelyhilly but gorgeous pastures and farm-land. The evening gave way to coolertemperatures, and I finally began to in-crease my pace comparable to the firstday. There was a surge of energy madestronger by a surprise visit from my wifeDiana and two daughters, who were ontheir way to Nashville in preparation fortheir own race at CMM. It was a briefstop, as they recognized I wanted tocomplete this challenge on my own. Thegirls provided a bit of food, fresh clothes,and my Newton racing shoes, and webriefly shared a beautiful Tennessee sun-set. I felt some guilt in leaving behind theAvia’s with the girls. They served mewell for nearly 40 miles.

It was now dark, and I was once againenjoying the serenity of the night on acountry road, nothing in view but thebeam of a headlamp and white line on theside of the road. At our recent reunion,Diana had reminded me that the Nash-ville weather forecast called for a brief butpowerful band of thunderstorms thatwere likely around midnight. I ensuredher that I could make it to Mt. Juliet bythen where there was an option of check-ing into a hotel only a short departurefrom my route.

The first sign of rain began around11:00 P.M., earlier than forecasted.Coincidentally, I was passing the onlyconvenience store I would see through-

out the night. Although it was closed,there was an inviting covered porch witha few chairs. This proved to be astrategic stop, as a deluge of rain began,accompanied by high winds, thunder andlightening. I waited for nearly an hour,even drifting off to sleep for about 15minutes.

Once the storm passed, I was on myway and was now 25 miles from mydestination. It was still dark and desolatewith the occasional house or farm. Twoissues became immediately apparentshortly after midnight. I was out ofwater, and my feet were on fire.

The water issue was resolved thanksto a church with an outside water spigot.The opportunity to address the excruciat-ing pain in my feet came about shortlyafter three in the morning, when a secondstorm hit the area. As if on queue, anabandoned church with an even bettercovered porch presented itself in the nickof time. As before, the storm lasted lessthan an hour, giving me time to removethe duct tape from my feet along withplenty of skin. The forgotten moleskin inmy pack was put to immediate use andprovided a much-needed layer between myshoes and another round of fresh duct tape.

The next couple of hours on the roadfelt much better, except for the fact that Iwas out of food. At first, I thought thebright yellow Waffle House sign was amirage. The waitresses inside probablythought the same of me. With littlethought given to running, I ordered the“All-Star” breakfast, complete with eggs,waffle, hash browns, grits, toast, coffee,and orange juice. The icing on the cakewas that the third and final rainstorm ofthe night happened when I was safelytucked away in the Waffle House.

The final eleven miles from the WaffleHouse were no picnic. My stomachrumbled with fury, and I could only runabout 100 yards at a time before doublingover. Thankfully, this condition wastemporary, and the skyscrapers of down-town Nashville eventually came into view.It was nearly 8:00 A.M. when I walkedinto the lobby of the Omni and asked foran early check-in. There was no hoopla,only a hot shower and the most comfort-


As summer fully descends and thedays stretch longer and growwarmer, most of us need little

incentive to add distance andintensity to our workouts.There’s not much better thana cool, early morning run inJuly! This is a great time ofyear to work at building fit-ness, and there are more thana few goal races yet to comeon the 2014 calendar. We allknow that we must push our-selves to realize fitness gainsand faster race times, but atwhat point does it becomecounterproductive? Whendoes the healthy pursuit of running be-come an unhealthy stressor on physicalwellbeing?

One of the major limiters of a runner’sperformance and health is accumulatedfatigue. Overtraining Syndrome is some-thing that presents slowly and insidi-ously, such that you may not realize it hasstruck until it’s late in the process. Andthe further one goes down this road, thelonger it takes to return to optimal form.Understanding this process and rou-tinely monitoring yourself can help run-ners avoid unnecessary pitfalls through-out the season.

Overtraining Syndrome (“OTS”, alsoreferred to as Underperformance Syn-drome) is actually a spectrum of symp-tomatology. The earliest stages are re-ferred to as Overreaching, and are di-vided into Functional Overreaching (FO)and Non-functional Overreaching (NFO).When an athlete trains hard, their goal isto expose the body to physiologic andbiomechanical overload, push beyondwhat the body is capable of doing com-fortably, and then allow that stress tostimulate adaptation during the rest andrecovery phase of training. This is wherefitness and speed are gained!

Most training plans will purposefullypush the athlete into the early stages ofthis syndrome, termed Functional Over-

Train Hard…But Not Too Hard!

reaching, and then allow for a rest periodduring which the runner recovers andadapts. At this point of FO, recovery

occurs in a matter of days. Ifthe athlete ventures furtherdown the spectrum intoNFO, it is generally an inad-vertent progression whichcan require weeks of recov-ery time. “Overtraining” isactually the furthest end ofthis spectrum, the symptomsof which will be quite re-markable, and recovery cantake months, or even years!In each stage along the way,there is an increased risk of

illness as well.

When that cool summer morningweather beckons and an unplanned longrun seems like a good idea, know there isthe possibility of digging too deep, push-ing too hard. Unfortunately,a diagnosis of FO, NFO, orOvertraining can only bemade in hindsight; however,sports science now providessome means of monitoringfor early signs of OTS, soyou know when to skip thatunplanned long run.

Before we get intometrics, it is worth men-tioning that a runner’s sub-jective measures of their fit-ness, fatigue, and mood can be greatindicators of their training status. It’svery important to pay attention to yourbody! That said, the objective metricscan truly help us know when we’restarting to slip into OTS. Some of theseare more feasible to record than others.For instance, regular lactate testing canbe helpful, but it is often not realistic toexpect to do a lab test every six to eightweeks. Thereare, however,some verysimple butp o w e r f u lm o n i t o r i n g

tools you can employ.

Every athlete should record a dailyresting heart rate. Its easy to do! Afterestablishing a baseline value, a deviationof +/- 10% should raise a red flag. Ofcourse, this is not specific to OTS, asillness or other factors can cause devia-tion. But for a simple daily measure,resting heart rate is hard to beat.

Some more sophisticated metrics thatcan now easily be measured are HeartRate Variability (HRV), sleep dura-tion, and sleep efficiency. Formerlythese were only reliably measured inlaboratory settings, but now your trustysmartphone can give you some prettyimpressive data! HRV is a measure ofnervous system balance, and smallchanges may indicate detrimental train-ing stresses and lack of recovery. Like-wise, changes in a runner’s sleep pat-

terns can be one of thefirst indications they areslipping into an over-reached status. With anumber of wearable de-vices and smartphoneapps, these objective datacan now be monitoreddaily.

Of course, your physi-cian can help you with moni-toring as well. A knowl-edgeable Sports Medicine

or Primary Care doctor can utilize labora-tory testing to follow values such ashemoglobin, ferritin, and hormones to en-sure that you stay healthy as you train hard.

So enjoy your summer – run faster,run longer, but also recognize when tosleep in and take a break. Don’t let thishealthy habit of yours become the thingthat makes you sick or injured!

Dr. Kevin Sprouse, KTC member and Sports Medicine physician




KTC BOARD OF DIRECTORSMinutes of March, April, and May Meetings

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MARCH 24, 2014

m,x m,x m,x m,x m,x continued on page 22 ,cx,cx,cx,cx,cx

The meeting was called to order byBrad Adams at 7:05 p.m. In atten-dance were Brad Adams, Tony

Owens, Larry Brede, KenChilds, Don Graham,David Huntsinger, RonMcElhaney, Michelle Mid-night, Jamie Niland, TroyRebert, Eddie Reymond,Will Skelton, PattyThewes, and Doug Young.Guests included JasonAltman, Kevin Floyd,Daniel Jerrolds, Sam Carter, DemetriaBeasley, McKayla Evans, Nathan Woods,and Steve Arnett.

MinutesMinutesMinutesMinutesMinutes – The board meeting meet-ings for February 2014 were approved assubmitted.

Tennessee School for the DeafTennessee School for the DeafTennessee School for the DeafTennessee School for the DeafTennessee School for the DeafSponsorshipSponsorshipSponsorshipSponsorshipSponsorship – TSD coaches DanielJerrolds and Sam Carter, along with TSDathletes Demetria Beasley and McKaylaEvans requested KTC sponsorship fortheir track and field team to attend theBerg-Seeger Classic, an open track meetfor schools for the deaf nationwide. Thisyear’s meet will be held in Danville, KYthe second weekend in April. They thankedthe KTC support for the previous twoyears, where they have been able to sendathletes to this meet in Arizona andMinnesota. Because the meet is so closethis year the same sponsorship the KTChas provided in the past will enable TSDto bring 6 boys and 6 girls to this compe-tition. The board unanimously approvedthe sponsorship.

Marathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s Report –Registration closes at midnight tonight. Itlooks like the event will eclipse totalparticipation records set in 2012, thoughwith some variance in each event. Thehalf-marathon and 5k numbers are higher,

full marathon and kid’s run are a littlelower. Anticipate approximately 8,000total runners between all events. Therace press conference is tomorrow at2:00 p.m. in Neyland Stadium and in-cludes Mayor Rogero and Covenant

Health CEO Tony Spazio.The Expo is this Saturdaywith guest speakers ChrisGillespie and ChanellePrice. Kid’s Run is 6:00p.m. Saturday with theother races on Sundaymorning.

Trust Company –Trust Company –Trust Company –Trust Company –Trust Company –Nathan Woods and Steve Arnett withthe Trust Company provided the boardwith a portfolio update on the KTC’sinvestment account. Investments areapproximately 50% stocks and 50% fixedincome funds. This is the first quarterwith the invested funds and quarterlystatements will be forwarded to ShannonHepp (KTC Treasurer) beginning afterMarch 31st. The Trust Company willreport to the board in person semi-annu-ally and invited the board to meet withthem as needed.

Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – BobbyGlenn is on travel out of the country andunable to attend. The Executive Directorand Footnotes/webmaster/trail series re-port were submitted via email for review.

Treasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s Report – Shannon Heppwas unable to attend. The report wassubmitted via email for review. There waslittle change from last month’s report. Bythe April board meeting the marathon ac-count should be finalized in savings after theevent’s expenses are paid.

Youth AthleticsYouth AthleticsYouth AthleticsYouth AthleticsYouth Athletics – The last SchoolDaze race had 67 participants. The finalrace in the series is May 10th. KTC isparticipating in “Let’s Move Knoxville”on May 3rd in Victor Ashe Park. BobbyGlenn and Jason Altman will man a

booth during the event.

Timing Timing Timing Timing Timing – Troy Rebert recommendedthat we review the timing at next year’smarathon. Rebert recommended buyingtwo Elite readers, sufficient to cover a 32’starting line, which can be purchased forthe same price as one year’s timing bud-get. If we buy them now we can testthem at other races over the summer andfall and ensure that they’re ready for thelarge scale needed at the marathon, aswell as have in place for the Novemberhalf-marathon. Because the 2014 budgetis already approved, the board askedRebert to take the concept to the Mara-thon Advisory Committee and have theMAC make a formal recommendation tothe board.

Other BusinessOther BusinessOther BusinessOther BusinessOther Business – Stephanie Broomeresigned from the board, leaving an openslot. If there are any interested memberslet either Brad Adams or Larry Bredeknow and they can be considered for theposition.

The KTC Hall of Fame Banquet will beheld on Thursday, April 10th. The pasttwo events had 200 – 225 attendees; 160attendees are reserved for this year’sevent thus far.

The half-marathon director was hired.We are currently looking at course op-tions, trying to get approval for a start atFarragut H.S. with a course throughFarragut. We are looking for a title spon-sor for that event.

Chris Harper is working on a grantrequest for the Youth Athletics program.

John LeCroy, Head Ranger at PantherCreek State Park, received a $10k grantfor a cross country program at thatlocation. He may be looking for somesupport putting it on.


The KTC received three applicationsfor post-collegiate scholarships. The KTCcan give out ten annually, with applica-tion reviews conducted every six months.The three applicants, with their special-ties listed include:

♦ Desmond Brown – Long Jump,100m

♦ Chanelle Price – 800m

♦ Varick Tucker – 200m, 400m

Price, a past recipient of the KTCscholarship, won the 800m World Cham-pionship two weeks ago. The boardunanimously approved awarding each ofthese applicants a $500 post-collegiatescholarship. Additionally, the board willinclude articles on scholarship recipientsin future Footnotes magazines. In addi-tion to these three, we will also include anarticle on previous recipient Garland Por-ter who is training with the GermanNational Team and is bringing that teamto Knoxville to train for two weeks.

Bobby Glenn is still looking for sin-glets that we can print withthe KTC logo and makeavailable to our local elitemen and women when theycompete. When completedwe will have 12 men’s and12 women’s singlets forthose who would like towear them when they’recompeting and get the KTCname some recognition.

Knoxville is one of the larger towns,and the University of Tennessee one ofthe larger schools without an indoortrack. Don Graham, Eddie Reymond,and Brad Adams will form the core of acommittee to look at options for con-structing one in this town. The commit-tee will look at who to work with on theplanning, including UT, the City of Knox-ville, Knox County, and the Chamber ofCommerce. They will also review otheroptions besides new construction, suchas an empty warehouse or former largebox store where the track buildout would

be more cost efficient and the parking isalready available.

The meeting adjourned at 8:40 p.m.The next meeting will be Monday, April28th, at 7:00 p.m.

APRIL 28, 2014

m,./bnm,.

The meeting was called to order byBrad Adams at 7:04 p.m. In atten-dance were Brad Adams, Tony

Owens, Larry Brede, Chris Harper,Michelle Midnight, Jamie Niland, TroyRebert, and Eddie Reymond. Guests in-cluded Bobby Glenn and Jason Altman.Per the by-laws the board requires amajority for a quorum. With 18 currentboard members a quorum consists of aminimum of 10 members; with eightmembers attending the meeting a quo-rum did not exist. No voting could takeplace and previous minutes could notbe approved.

Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – BobbyGlenn provided the report. Overall racenumbers are slightly up over 2012 and2013. Ken St. Germain, the long-time

volunteer membershipchair, is stepping downfrom that position after 15years and the club needs anew volunteer to assumethose responsibilities. Thehalf-marathon is rampingup and we are currentlyworking on sponsor-ships. Farragut HighSchool was approved as

the event’s start/finish area.

Marathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s Report –The overall event didn’t quite reach 8,000total participants. Surveys were sent outwith some results in: Sequoyah Hillswon the best neighborhood award andThreds won the best water stop withtheir Duck Dynasty setup. Next year’srace date is March 29, 2015.

Treasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s Report – Shannon Heppwas unable to attend. The report wassubmitted via email for review. The mara-thon is still paying invoices from this

year’s event. Anticipate final paymentand closeout in approximately 60 days.The allocated club overhead expenses forthis event were transferred into the club’sgeneral account.

Youth AthleticsYouth AthleticsYouth AthleticsYouth AthleticsYouth Athletics – The SummerYouth Athletics Program registration isopen with dates of July 8th – August 2nd,and promotional material is generated.Tom Isaacs will be directing that pro-gram as a 1-month assignment. Practiceswill be Tuesday and Thursday with aSaturday meet. Harper is working withGlenn to develop grant requests to sup-port the YAP, potentially tying the pro-gram in with Project Grad.

Other BusinessOther BusinessOther BusinessOther BusinessOther Business – The MarathonDirector contract expires at the end ofMay. The club is looking at making theposition a club employee versus a con-tract employee. The Marathon AdvisoryCommittee will make a recommendationfor the employment agreement and paystructure (base and incentives), and bringit to the board for a May vote. MACmembers anticipate this will be a full-timeposition that will be integrated into theclub’s day-to-day activities.

The meeting adjourned at 8:30 p.m.The next meeting will be Monday, May19th, at 7:00 p.m. This is a week earlierthan normal due to Memorial Day week-end on the standard meeting night.

MAY 19, 2014

m,./bnm,.


The meeting was called to order at7:09 p.m. In attendance were TonyOwens, Shannon Hepp, Larry

Brede, Emily Bolling, Ken Childs, ChrisHarper, David Huntsinger, Jamie Niland,Troy Rebert, Will Skelton, Patty Thewes,and Doug Young. Guests included JasonAltman, Bobby Glenn, Tom Isaacs, SamCarter, Gashaw Duhamel, and a TSDinterpreter.

Tennessee School for the Deaf Tennessee School for the Deaf Tennessee School for the Deaf Tennessee School for the Deaf Tennessee School for the Deaf –TSD coach Sam Carter and TSD athlete

KTC BOARDm,x m,x m,x m,x m,x continued from page 21,cx,cx,cx,cx,cx



Gashaw Duhamel thanked the KTC forthe sponsorship that allowed the TSD toattend the Berg-Seeger Classic TrackMeet, the national track meet for deafathletes, that took place in Danville, KYlast month. TSD brought 12 athletes.Duhamel, a sophomore at TSD, wasselected as Best Track Athlete at thecompetition.

Mobile Phone ApplicationMobile Phone ApplicationMobile Phone ApplicationMobile Phone ApplicationMobile Phone Application –Rebertpresented a mobile phone application thathe developed for the KTC that links toRunsignup, Volunteer Spot, the eventslink, our photos on Flickr, the club’sFacebook and Twitter pages, Join KTC,and live pictures, as well as enable pushnotifications to everyone who has theapp. Typically this app would cost ~$1,400for a one-time setup, plus a $100 annualmaintenance fee to provide the app forfree through the Apple store. However,there was an opportunity to purchase itfor approximately half price and Rebertpaid for it. The board unanimously votedto adopt the app, reimburse Rebert,and pick up the annual maintenance feein the out years. Rebert will maintainthe app for now.

MinutesMinutesMinutesMinutesMinutes – The board meeting meet-ings for March 2014 and April 2014 wereapproved as submitted.

Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – Raceentries continue to see some small growthover last year, approximately 5%. Todate there have been 15 KTC races and 8KTC-assisted races this year. Member-ship numbers for this month were notavailable. Work on the November halfmarathon continues, with Embassy Suitesconfirming as the host hotel for the event.The KTC is still looking for a title sponsorfor that event. Additionally, Glenn workedto renew the club’s solicitations permitand received approval for the 2014 Com-bined Federal Campaign. Also, a fewKTC members have responded to therequest to replace Ken St. Germaine as hesteps down from serving as the Mem-bership Chair and Glenn will pursuegetting that position filled.

The KTC Summer Youth program

opened registration. Tom Isaacs will di-rect that program this year. The YouthGreenway mile-run series completed thismonth. It didn’t really grow through theyear. For the following year the club isadding mile options to some of the KTCroad and trail races in lieu of a separatekid’s race series to see if that reachesmore kids and has higher participation.

The Trail-Footnotes-Website reportwas submitted electronically. The trailseries continues to get bigger, and willstart incorporating kid’s races as some ofthe venues beginning at the Stalk yourQuarry race in July. The trail series wasable to donate the 2013 profits, approxi-mately $11,000, to organizations whosupport the systems where the KTCoperates these races including the Appa-lachian Mountain Bike Club, KTC YouthAthletics, Ijams Nature Center, Friendsof Panther Creek, Friends of Haw Ridge,Friends of Norris Dam, and LegacyParks. Finally, Michael deLisle is havingsome problem getting Footnotes con-tributors to submit their reports in atimely manner and encourages authors toget them in on their deadline.

Marathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s Report –Financials are closing out from this year’sevent and are expected to be final by June1st. Fittest Company Challenge awardswere presented on May 15th, and the topten Fittest School Challenge awards willall be presented by the end of the week.Lancaster Group will be presenting thepost-race survey results at the monthlytask force meeting with Covenant Healthon June 6th. Sponsorship appreciationgifts are being finished and will be distrib-uted to the sponsors in person over thenext few weeks to thank them for theirsupport.

Treasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s Report – Hepp pre-sented and the board reviewed the cur-rent financial status. Final marathon costsare being reconciled and will be completeby the quarter end on June 30th. Rebertwill reopen an inquiry to the State ofTennessee for potential matching fundsto support Knoxville Greenway projects;it will require a grant application withKTC providing 25% of the funds for theproject. The board will review the po-tential for pursuing a grant in the fu-ture. The MAC proposes putting astandard RFP on the website for groups

to apply for special assistance from themarathon funds. Currently the fundsare distributed via discretionary givingbased on MAC-identified need. Thisapproach would formalize the processand increase exposure to groups thatthe funds are available.

Timing Timing Timing Timing Timing – After discussions duringthe March 2014 KTC board meeting,Rebert, Glenn, and Isaacs watched ademonstration of the Elite reader system,compared to the Light reader system theKTC currently uses for timing. Afterreviewing the systems and discussingwith the MAC, Rebert recommends theclub purchase two Elite readers at a costof $25,000 to support chip timing withnext year’s marathon timing budget ver-sus spending that cost on outside timersat next year’s race. These systems comewith a large 15-meter mat. If we buythem by June we will also get two 5-meter mats ($3,000 value) with the pur-chase. The MAC approved the recom-mendation. Rebert will be the lead andform a team of KTC members who willbe trained on and responsible for operat-ing the system. We will test this systemin conjunction with the current Lightreaders we already own at larger KTCraces throughout the year so we are wellprepared prior to next year’s marathon.The board unanimously approved thepurchase.

Other Business

The KTC By-Laws, Article IV, Sec-tion 6 indicates that KTC Board memberswho miss three consecutive board meet-ings or four meetings during a calendaryear are considered to have failed to meettheir duties to the board and shouldconsider voluntarily resigning so a re-placement can be identified. The boardrecognizes that some members have com-mitments that prevent them from fullyparticipating in these meetings on a regu-lar basis and that life circumstances canchange and make attendance more diffi-cult along with those changes. During theApril 2014 board meeting there were notsufficient members attending for a quo-rum, and Brede recommended to theboard that if members meet either of thecriteria identified in the by-laws that theybe contacted to see if they have continued



by Sara Webb, new KTC Volunteer Coordinator

evitcepsrep reetnulovvolunteer perspective

I read that a few years ago when Istarted volunteering with KTC. Ithas stuck with me since that time.

Volunteering provides a double positiveto my life. It energizes me both physicallyand emotionally. When I was askedabout the KTC Volunteer Coordinatoropportunity I was excited and look for-ward to working with KTC and thevolunteers.

I learned the value of volunteering lastSummer when I was able to volunteerfrom registration through the post-racefestivities and help with clean up andpacking up for the next race. I felt verygood at the end of the day and it made memore appreciative of the host of volun-

teers that support KTC on a regularbasis. I learned the value of being flexiblewhen offered the opportunity to sing theNational Anthem at the last moment afew years ago. We can’t havesuccessful races withoutYOU! I encourage you tofind your niche as a volun-teer. One of my favoriteways to volunteer is tohelp with registrationand fall in behind the lastof the runners and walk-ers and encourage them.The last lady I walked with was 83! Wewere both excited as she finished the 10Kin less time that she expected. Volunteer-ing at the finish line is fun and removing

chips is a great way to check out the lateststyles of running shoes “in action”. Thereare plenty of opportunities to volunteerwith KTC, just let the Race Directorsknow what you enjoy the most and comeon out! Bring your talents and your smileand enjoy the KTC races. Invite yourwork, church, or school friends along andupsize the fun factor and volunteer as ateam!

Always remember safety when youvolunteer. Headphones can be a distrac-tion if you serve as a course monitor.Keep the volume as low as possible soyou enjoy the music while focusing on

the safety of the runners,walkers and enthusiasticfamily and friends that arecheering everyone along.

The KTC annual pic-nic and volunteer awardswill be coming up soon.I look forward to thepicnic and hope to see

you there. It will be exciting to sharethe experiences of the host of volun-teers and what makes volunteering withKTC fun and meaningful.

Those That Can, Do.Those That Can, Do.Those That Can, Do.Those That Can, Do.Those That Can, Do.Those That Can Do More, Volunteer!Those That Can Do More, Volunteer!Those That Can Do More, Volunteer!Those That Can Do More, Volunteer!Those That Can Do More, Volunteer!

KTC Summer Picnic

Oakes Farm - 8240 Corryton Rd Corryton, TN 37721

August 24, 2014 — 6:00pm

For more information, contact Sara [email protected] * 423-745-3115


Allan Morgan Service Award Nomination Application

The Allan Morgan Service Award was established to celebrate dedicated volunteers working in a variety of functions for the KTC.Allan Morgan was an outstanding volunteer, then Director, and moved KTC forward to become one of RRCA’s largest runningclubs. Nominees must have demonstrated selfless service to the KTC in any volunteer position or tasks. The Long Distance

Committee will review all nomination applications in July and the recipient will be announced at the Annual KTC Summer Picnic inAugust.

NominationNominationNominationNominationNomination InformationInformationInformationInformationInformation

Nominee Name: ___________________________________________________________________________________________

Why are you nominating this person? _________________________________________________________________________

How long has nominee been volunteering for KTC?________________________________________________________________

Email Address: __________________________________________________________________________________________

NominatingNominatingNominatingNominatingNominating MemberMemberMemberMemberMember InformationInformationInformationInformationInformation

Nominating Member Name: _________________________________________________________________________________

How do you know nominee? _________________________________________________________________________________

Nominating Member Email address: ___________________________________________________________________________

Ginny Canfield Memorial Volunteer of the Year AwardNomination Application

The Ginny Canfield Memorial Volunteer of the Year Award was established to celebrate dedicated volunteers working KTC RoadRaces. Ginny Canfield was an outstanding volunteer assisting her husband Hal at KTC’s early races. Nominees must havedemonstrated selfless service to the KTC. The Long Distance Committee will review all nomination applications in July and the

recipient will be announced at the Annual KTC Summer Picnic in August.

Nomination InformationNomination InformationNomination InformationNomination InformationNomination Information

Nominee Name: ___________________________________________________________________________________________

Why are you nominating this person? _________________________________________________________________________

How long has nominee been volunteering for KTC?________________________________________________________________

Email Address: __________________________________________________________________________________________

Nominating Member InformationNominating Member InformationNominating Member InformationNominating Member InformationNominating Member Information

Nominating Member Name: _________________________________________________________________________________

How do you know nominee? _________________________________________________________________________________

Nominating Member Email address: ___________________________________________________________________________

Please email to [email protected] or mail this application to: KTC Volunteer of the YearApplication, PO Box 52266, Knoxville, TN 37950


by Jill Hitchcock, outgoing KTC Volunteer Coordinator

Embracing ChangeEmbracing ChangeEmbracing ChangeEmbracing ChangeEmbracing Change

evitcepsrep reetnulovvolunteer perspective

RUN THREE; WORK ONERUN THREE; WORK ONE

SIGN UP TO HELPWITH CLUB EVENTS

VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!

Once again, a multi-tiered

award system of valuable KTC

gear will be given to those

who worked either a

minimum of five, twelve, or

twenty events. Qualifying

events include road races,

track meets, adopt-a-

highway, Treadin’ Trodden

Trails Series races, and youth

athletics program events.

Call Sara WCall Sara WCall Sara WCall Sara WCall Sara Webbebbebbebbebb

423-745-3115423-745-3115423-745-3115423-745-3115423-745-3115

When I started as volunteer co-ordinator, which was over10 years ago, I felt excited to

take on this task. Like all things, it had itslearning curve. I was grateful to be ableto give back to myprecious communityof runners, runnerswho had encouragedme and helped me toreach my own goals.Back then, I struggledwith my weight,weighing over 230lbs.Running was more ofa walk/jog and morewalking. My marathons were finished inwell over 6 hours. Yet no one judged me,ridiculed me, or made me feel like I did notbelong here. I was cheered on with heartypraise, finishing most races....dead last.

Things have changed so much sincethen. I have lost all that weight andmanaged to keep it off. My marathon isusually 5 hours and something. So stillnot legendary but my own personal best.What more can you ask of yourself thanto do your own personal best?

One of the duties of volunteer coor-dinator is this very article. I rememberfeeling so overwhelmed as I do notconsider myself a writer. That said, Igot some great advice some years back.It was the way to write well is to sitdown and open a vein. Let it pour outon to the paper. In other words, writefrom the heart. I have started doingthat. I have shared from my heart.

Even when it was broken.

Those of you who know me well,know I have gone through a great loss inregard to matters of the heart. With thisbehind me I find I have new doors

opened to me. One ofthose doors opened, adoor of exciting andrewarding opportu-nity, has me decidingto pass the volunteercoordinator “bar” onto our next runnervolunteer. I have care-fully mulled through

this decision and we do have a volunteerwho has stepped up to the plate. She is asexcited to take this role on as I was whenI started.

Volunteering is a huge part of givingback in life. For me, I have found it mostrewarding to give back in this manner. Ibecome like the folks I associate with. Ihad the goal of attaining a normal weightand to be fit. I started being aroundpeople who were normal weight andwere fit. In time, I became normal weightand was fit. How amazing is that?

I will always be grateful to the Knox-ville Track Club and to all my runnerfriends for all your encouragement, sup-port and love. I am most grateful. If youare interested in volunteering, and are notgetting the e-mails from KTC about vol-unteer opportunities, please usethe”volunteer” link on the www.ktc.orgwebsite. You will be added to our e-mail

listing for future updates on what isavailable.

It is only with the help of many volun-teers that KTC can put the races andrunning events that we all love and enjoy.Please consider doing your little part aswell. As you know, KTC’s motto is “RunThree, Work One”.

I will be seeing you still out there onthe greenways and at races. Happy run-ning, you fine folks!


BONE DOC 411

NAIL NAIL NAIL NAIL NAIL 911911911911911

Dr. Brantley BurnsOrthopaedic Surgeon, KTC Member

I don’t always remove a toenail, butwhen I do, I prefer that my patientand I both drink a beer. Direct quote

from The Most InterestingSurgeon in the World.

Actually, the way mostpatients behave about theirtoenails, I need a beer BE-FORE I treat them. OMG.So much drama per squareinch of problem area. Manynails conditions can be ex-plained, cured, or improved by removingthe darn thing; yet few patients acceptthis treatment without at best hesitation,or at worst outright temper tantrums.

Some of this is legit - the common naildisorders are commonly painful. Condi-tions at the fingertips and toes can be themost painful, owing to a high nervedensity and a greater portion of braindevoted to processing that input.

Plus, by the time the decision is madeto see your “provider” (liberal speak fordoctor), you have run more miles on thatnail, squished it in shoes, picked at it, or

generally ignored it to the point of noreturn. This ought to make you moreaccepting of treatment, but noooooo.

Somehow, this further galva-nizes you against treatment.

Actual patient comments:“Do you want me to take myshoe off?” (No. My Coke bottleglasses allow me to see rightthrough your shoe.) “You’renot going to touch it, are you?”(No. I will mind-bend your

toe and its information is immediatelyregistered in my medulla oblongata.)“Can’t we just leave it alone and see whathappens?” (Yes. But then you just wastedyour afternoon coming here, you bigbaby.)

Toenail fungus is common. It causesyour nail to be thick, discolored, andpossibly crumbly. You can livewith it, and maybe should. Topi-cal treatments include VicksVaporub, vinegar, gentian violet,and certain medicated lacquers.Prescription oral antifungal medi-cation can be toxic to your liver,must be taken for a long time, andmay fail anyway. I could removethe fungus nail and give you ahead start, and that’s easy to do. Butfungus often recurs because it thrives inwarm, dark, moist areas such as yourshoe. A new painless promising treat-ment is the laser.

Black toenails are interesting (whatkind of life do I lead??) You can read aboutwhy they occur more in warm weather,after a hilly run, or mostly on the secondtoe. The black is blood. Not usuallyenough to drain. Weeks later, your nailwill separate and a new recruit presentsfor its punishment. I don’t need to re-move this, but you should. Women oftenjust paint it. “There! What black nail?”

Guys think it’s cool. “Look at my blacktoenail! I got it running the Hood toCoast.” My friend Jimmy had the Pringles- a stack of old, unremoved nail chips. It’slike the shingles, only different. Directblows or crushing injuries cause a sub-ungual hematoma, which is a pool ofblood beneath the nail. I can get thatblood out painlessly by using a needle asa drill until ....black gold, Texas tea!Problem solved. No pain. No kidding.Forget that Red Cross and Boy Scoutadvice with a red hot paperclip. Whocame up with that anyway?

Ingrown toenails can be disabling.They are not actually infected, which iswhy antibiotics don’t cure them. Theoffending nail digs abnormally into thetissues like a foreign body and must beremoved. You can do it or I can. Com-monly, the nail edge has a hook or ajagged area. A simple office procedureinvolves numbing the big toe and remov-ing the quarter inch edge of bad nail.Again - problem cured. So few minutesto relieve so many hours of pain.

A variety of benign growths occuraround the toenail: granuloma, wart, glo-mus, exostosis. To evaluate most ofthese, I remove the nail to check theextent and determine appropriate treat-

ment. Note that cancer of the toe isvery rare but melanoma (skin pig-

ment cell cancer) does occur un-der the nail and looks like abrown streak.

Infections and abscesses arecommon around the nail and bed.Either the nail hides the processor blocks the drainage, so againI advise nail removal, which alone

can be curative.

In nearly all these situations involvingnail removal, a new one grows out.Infrequently it is ridged, split, or partiallyseparated from the bed beneath, butusually painless. Just keep it short andsmooth. I personally do not like theconventional wisdom of cutting nailsstraight across - the corners dig into myadjacent toes. That hurts. And no wayam I going to let some doctor mess withit. Ain’t nobody got time for that!

Be careful out there and stay thirstymy friends…

Volunteers

needeD

VOLUNTEERCOORDINATOR

Sara Webb423-745-3115

Carter Mill 10kJuly 19

Pigeon Forge 8kAugust 2


Due to the growing popularity of the Team Competition,we’re forced by space limitations to only list top teamshere. For full standings please see KTC website.

Ethan Coffey 53Stewart Ellington 52Ken Sirois 39Bob Cunningham 34Alan Horton 34Larry Brede 31Brad Adams 27Stephen Lowe 27Paul Horton 26Bob Adams 24Kevin Fitzgerald 24Travis Wilson 23Greg Johnson 23Brent Bueche 21Tim Gregory 20Scott Schmidt 20Ray Wilson 203 men tied with 19

MALEKathy Wolski 48Gina Rouse 42Laura Gearhiser 40Shirley Sirois 39Robin Miller 37Kris Corbitt 33Haley Hatcher 31Becky Tener 31Andee Swann 27Missie Gregory 24Jennifer Brigati 24Brenda Fleeman 23Caroline Grunenwald 22Amy Jones 20Doris Windsand-Dausman 20Jeanne Fair 19Elizabeth Jambor 193 women tied with 18

FEMALETeam Runners Market 28Team Health Shoppe 19Trooper’s Bar 16

OPEN TEAMS

KTC Grand Prix Standings thru SolsticeJerry Schohl, keeper of the points

CORPORATE TEAMSTennova 16Pilot Flying J 12

Team Health Shoppe 21Foothills Striders 18KTC Socialites 14Tennessee Spine Running Club 8

CO-ED TEAMS

Team Runners Market 25Tennessee Spine Running Club 14Team Health Shoppe 11

WOMEN’S TEAMS

Foothills Striders 20Team Runners Market 17KTC Socialites 14Team Health Shoppe 13

MASTERS TEAMS


Confessions of aConfessions of aConfessions of aConfessions of aConfessions of aSocial JoggerSocial JoggerSocial JoggerSocial JoggerSocial Jogger

by Lauren Chiles, KTC Social Director

A view frA view frA view frA view frA view from the rearom the rearom the rearom the rearom the rear

MONDAYS: The new Monday meeting place is MellowMushroom on Cumberland Ave on the UT strip. 6:00pm.

TUESDAYS: Track workouts at UT’s Tom Black Track onVolunteer Boulevard. 5:30 p.m. For more information,check out trackworkouts.blogspot.com

WEDNESDAYS: Runners Market, 4443 Kingston PikeAvenue, Western Plaza. 5:30 pm. For more info, [email protected].

SATURDAYS: Seasonal runs scheduled in preparationfor, the Covenant Health Knoxville Marathon and HalfMarathon or other major KTC races. For more informa-tion contact [email protected]

This last month I’ve learned thevalue of being part of the runningcommunity. I guess I’ve always

known that I enjoyed it. Iknow the value of socialevents, recommendationson shoes and races, whichgear works better for whatproblem, high-fives, andthe secret knowledgepassed from one runner tothe next: the essential BodyGlide. However, I’ve beenwrapped up in my own worldof lethargic running, hoping to be in-spired to run faster. I struggled to getover what I perceived as a mental hurdleand enjoy running again. Why did everyhill seem like an overwhelming obstacle?Why would I just start walking when therun became too challenging, despite mybest Waterboy “you can do it” pep talk tomyself?

One day I was complaining aboutbeing out of breath on a slight hill duringa warm-up loop when Heidi, head coachof Run Knox, suggested that I might beanemic. Well, she really started with,“you could be anemic, or (insert otheroption to make me feel less stupid), youcould be anemic.” I laughed it off. Then,I started thinking about the last time I hadmy blood work done. Truthfully, Icouldn’t remember anything besides acholesterol panel. So, I had my blooddrawn and yes, I had anemia, a maybe-you-shouldn’t-feel-as-good-as-you-dokind of anemia. Of course, I have to getall the follow-up testing performed, butI’ve got some iron in me now (thank you,Hesamm) and I’m on the road to recov-ery.

Before the testing, I had begun tobelieve my running days were about to be

behind me. I couldn’t really do it anymore. I seemed to struggle when every-one else could handle the minor chal-

lenges. I’m sure you’ve noticed inmy last two years of columns,I have tried anything to boostmy mental strength, evenditching my GPS watch sothe frustration would be less-ened. But now, thanks tosome valuable insight from afellow runner, I’m enjoyingbeing with my friends out on

the running paths again. I’mfeeling so good it’s a challenge not tooverdo it. So of course, I’ve rediscoveredthe healing properties of ice.

I sought someone’s knowledge-able opinion. Heidi got me out of my ownhead and into some feasible explanation.

Our running community is strong, withmany intelligent athletes and millions ofmiles pounded among us. We are ourbest resource. I’m thankful to be sur-rounded by such a wonderful group ofpeople that want us to strive and be ourbest. With your help, and some healthyred blood cells, and probably a goodsteak, I hope to be feeling my best soon.

We’d love to have you at ournext social run. Mondays we are atTomatohead in Market Square at 6 pm.Wednesdays we are at Bearden RunnersMarket at 5:30 pm. Come out and join usfor a run. All paces welcome. It’s so nicenot to have lonely miles. Our facebookpage for upcoming event, like our AugustSmokies Game can be found here https:// w w w . f a c e b o o k . c o m / g r o u p s /351677454866113/

KTC GROUP RUNSKTC GROUP RUNS


SUNNY SKIES, BIG CROWDSUNNY SKIES, BIG CROWDSUNNY SKIES, BIG CROWDSUNNY SKIES, BIG CROWDSUNNY SKIES, BIG CROWDAAAAAT PT PT PT PT PANTHER CREEKANTHER CREEKANTHER CREEKANTHER CREEKANTHER CREEK

Darren Stanford, race director

Trail Series Grand Prix

Tim Hill 555

Bradley Spears 415

David Holmes 395

Ryan Smith 370

Myles Smith 335

Casey Fellhoelter 270

Luke Servidio 260

Scott Schmidt 215

Stephen Kuzne 195

Andrew Pack 180

Chris Woudstra 150

Garrett Meek 145

Caleb Paquette 135

David Green 125

Peter Foister 125

Michelle Horton 575

Desen Ozkan 440

Andrea Ludwig 425

Ellen Glassberg 340

Melissa Reynolds 215

Alondra Moody 195

Elizabeth McCalley 195

Misty Wong 175

Nicole Shuey 135

Jennifer Hoard 135

Bre Snow 125

Leah Jones 125

Jessi Ringer 110

Caroline Grunenwald 100

Alix Pfennigwerth 100

Matt Stegall 490

Pete Crowley 455

Douglas Jones 450

Brian Lewis 365

Christopher Harris 305

Doug Holder 300

Kirby Russell 260

Bobby Glenn 210

John Fox 200

Bobby Holcombe 190

Russell Marek 175

Mark McPhail 165

Matt Jernigan 165

Ron Blessinger 165

Darren Stanford 145

Laura Gearhiser 445

Stephanie Johnson 365

Kris Corbitt 365

Kathy Smith 250

Sarah Brede 220

Michele Owen 200

Holly Sayne 185

Liza Graves 175

Carolyn Fellhoelter 155

Kim Spangler 135

Karen Wilkinson 105

Wendi Walker 105

Amy Jones 100

Jennifer Parker 100

Jennifer Singh 95

The KTC Treadin’ Trodden Trails2014 Offroad Running Series re-turned to Panther Creek State Park

near Morristown on 17 May for thePanther Creek Challenge. Most (but notall) of our trail races offer a short andlonger distance option; this time runnerscould chose between a 4.5 and 10 milecourse.

Trail running is a great way to com-bine the beauty of nature with a love ofrunning. Panther Creek State Parkoffered spectacular trails, scenic over-looks, and a beautiful lake. It alsosupplied plenty of hills, rocks, andvarious other obstacles that go intomaking a day in the woods a uniquelyenjoyable experience.

The race began with sunny skies onthe high bluffs above the Cherokee Lake,

but quickly moved into the forest for aquick descent on single-track. Aftera couple of miles the trailgave way to a jeep ac-cess road that tookrunners to the soleaid station which wasstaffed by the parkrangers. The 4.5 mile runners jumpedon single track which took them straight(over a mountain) to the finish, whilethe 10 milers were treated to a scenictour of the hills and valleys of PantherCreek before returning to the aid sta-tion and then on to the finish.

48 runners completed the 4.5 milerace with Isaiah Dodson (30:28) comingin 1st overall, and Jamie Presnell (40:54)capturing 1st Female (3rd Overall). JimmyDodson (34:58) came in 2nd Place overalland was the Male Master’s winner. Rachel

Kirk (53:18) was our top Female Master.63 brave souls took the 10 mile chal-

lenge with Tim Hilltaking 1st in 1:19:08.Michelle Horton(1:40:53) was the 1st

Female, while RonnieManis (1:31:00) and

Jennifer Parker (1:55:03) were ourMaster’s winners.

No race happens without the help ofdedicated volunteers and we had lots ofthem! A special thanks goes out to Johnand Teresa LeCroy and the Panther Creekstaff for hosting the event as well as Todd& Liam Decker who helped mark thecourse and Dale Sawyer who both markedand swept. Thank you everybody—forvolunteering, for running, or even justcoming out and supporting your lovedones! It was a great day in the woods!

MALE OPENMALE OPENMALE OPENMALE OPENMALE OPEN FEMALE OPENFEMALE OPENFEMALE OPENFEMALE OPENFEMALE OPEN MALE MASTERSMALE MASTERSMALE MASTERSMALE MASTERSMALE MASTERS FEMALE MASTERSFEMALE MASTERSFEMALE MASTERSFEMALE MASTERSFEMALE MASTERS


Troy Rebert, race director

TRADITION REIGNS ATRAINLESS EXPO

REPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACES zxczxczxczxc

The 37th annual Panerathon Expo5k/10k took place on a beautifulMay 24th, 2014. In keeping with

tradition for this race,we had more than twosozen streakers re-turn to run this greatevent.

The title sponsorPanera Bread, really did a great job withpromotion of the event. They provided agreat logo and signage which made for agreat shirt and promotional material. Inaddition, the 10K race served as an RRCAChampionship Race.

The race started at 8:00am undersunny skies with temps holding in themid-70s. The 10k male race ended upbeing a close two man battle at the end.Justus David edged out Griff Graves byone second finishing in 32:17 and 32:18respectively. Alan Horton finished as thethird overall male with a time of 33:21. Inthe Male Masters category, Keith

Gemeinhart ran 38:04 to top all 40+competitors. Greg Johnson won theMale Grand Masters category, clocking

38:20 and AlbertWeiringa took theSenior Grand Mas-ters category with atime of 43:03.

The 10k women’srace was won by Brittany Sheffey, whoran 36:35. Gina Rouse took second in37:50 and Kathy Wolski’s 38:18 wasgood for third. Jasmin Keller won theFemale Masters category, running 6.2miles in 43:01. Susan Roberts took theFemale Grand Masters and the venerableMary Preisel won the Female SeniorGrand Masters with times of 45:44 and52:25 respectively.

In the men’s 5k, Duke grad ClintMcKelvey ran away from the field, fin-ishing with a time of 16:40. ZacharySakacsi (18:50) took second and Mat-thew Sentell ran 19:09 to earn third.

Ernie Brooks was the Masters winner,covering 3.1 miles in 20:12, while DavidWinchester (21:58) took the Grand Mas-ters category and David Burka, whosetime was 22:39, won the Senior GrandMasters division.

The women’s 5k was won by BarbaraPowers with a time of 18:36. MariaBartlett’’s 20:17 was good for second andMarsha Morton was third with a 21:51.Jennifer McKelvey (23:12) took the Mas-ters category, Helen Den Uyl was theGrand Masters champion, running 26:56,and Jeanne Fair, who covered the dis-tance in 30:21, earned the Senior GrandMasters title.

The race ended with 405 10k finishersand 277 5k finishers. Panera provided awealth of post-race food and The Cover-alls were on hand to provide great musicto the finishers. A special thank you toall the volunteers who helped with therace. We look forward to seeing every-one out next year!


Ray Wilson, co-race director

NEW VENUE LEADS TO MAX FUNAT SUMMER SOLSTICE

REPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACES zxczxczxczxc

With the Walland locals not very thrilled with theSummer Solstice crowd, we were forced to lookfor another venue so that the festivities could go

on. And what a venue we found! Oakes Farm, home of theworld famous Corn Maze.

So on June 21, 2014 we ventured northeast of Knoxvilleand ran around the fields and through the Day Lilies. As usualit was a very warm and humid day, but about 200 runnerscame to see and test the new challenge. The course, whichwe are calling a rough cross country course proved to be agood 7 K workout.

Leading the charge was Knoxville’s running machine, EthanCoffey in a time of 23 minutes and on the women’s side anotherpast Solstice champion Caroline Grunenwald in a little over 28minutes. Other results are posted on the KTC website.

Our sponsors in addition to Oakes Farm were some of thefaithful sponsors of the past, New Balance Knoxville, Eddie’sHealth Shoppe, Cherokee Distributing, Shawn’s CustomComputers, Covenant Health Knoxville Marathon and Acad-emy Sports.

In addition to our sponsors we had many area businessesgive a variety of door prizes and awards; I will try to mention

all of them as well: Runners Market, All Kreatures, Cedar BluffCycles, The Edge, Brixx, Bearden Beer Market, Blackhorse Pub &Brewery, Northern Tool & Equipment, Zen Evo Chocolate, Rosy’sWine & Spirits, Swim & Tri, Moe’s Southwest Grill (Turkey Creeklocation) and several others I can’t recall. Please try and support allof these great KTC supporters!

Then we got to the after race party. And I do mean party: Wehad a great barbeque dinner from Archers, great beer fromCherokee (Highland Gaelic and Porter, Sam Adams Summer Ale),and a great sounding band, The Juke Joint Drifters.

Overall in the shadow of House Mountain, all who attended hada very good time. I hope we made it an enjoyable race, a fun course,and a great event. Please plan to come back next year and bring acouple people with you, to boot.

Awards were recently an-nounced for two deserving individuals by the UT

Officials Association. The annualPritchett Award , in honor of thelate Will Pritchett, is awarded tothe most dedicated senior on thetrack team. This year’s winner is

Chase Brannon, who qualified for the NCAA Division OneNational Championship held recently in Eugene, OR. TheNeff Award, also known as the Walk-on Award, named forthe late Herb Neff, was awarded to Deon McAdoo. UT’strack banquet has traditionally been held in October, but thisyear it will be combined with many other UT sports and heldat the end of the fall semester in December.

Official Times


board decided that the President of ap-pointee will personally call individualswho fall into this category to determinean appropriate path forward for thatindividual and board.

The board discussed the MarathonDirector’s contract for that position totransition from a contractor to a KTCemployee. The conditions of employ-ment were explained, and the salary andbonus structure will remain unchangedfrom the current contracted rates. TheMAC approved this contract before itcame to the board for approval. At aprevious board meeting the board dis-cussed revising the bonus structure toinclude performance measurements, butthat was not incorporated for the 2015plan. The contract wording includes thepotential to revise the bonus structureand the MAC will look at making thoserevisions for 2016.

The board discussed KTC employeesand contractors attending board meet-ings on a regular basis. Currently Glennand Altman participate in all meetings.The board recommends that other con-tractors participate in person at least onceper quarter. Glenn will send out an openinvitation to those others, including thenew half-marathon director, with a re-quest for a minimum of once per quarterparticipation.

The meeting adjourned at 9:01 p.m.The next meeting will be Monday, June23rd, at 7:00 p.m.

KTC ONKTC ONKTC ONKTC ONKTC ONTHE ROAD!THE ROAD!THE ROAD!THE ROAD!THE ROAD!

,x ,x ,x ,x ,x continued from page 17 m,m,m,m,m,


able bed I’ve ever slept in…appropriatefor the lone journey.

Country Music Marathon

The CMM is a family favorite, andthis year was extra special forDiana who was approaching her

50th birthday. She would be runningthe half marathon with our two daugh-ters and her sister. All would go on tohave a terrific race and grab their freebeer while waiting for my arrival at thefinish line. I had warned my family that

they might have time for several beersbefore I made it…if at all.

The next morning brought much stiff-ness and deep soreness in my legs thatwas not unexpected. The real problemwas getting my swollen and battered feetto fit into my running shoes. Anticipatingsome difficulty the day before, I hadvisited with several vendors at the CMMexpo about products that might helprecovery. This shotgun approach in-cluded multiple topical ointments, mas-sage tools, and compression socks soldby Swiftwick. Now my only choice twohours before the race was a final ice bathand more taping of the feet. Thoughpainful and snug, I somehow managed tostuff them into my shoes with the laces

fully extended.

The CMM was at first agonizing.There was no bounce in my stride; onlya dull painful thud with each step. I wasbarely out of the downtown area and onlytwo miles in, yet it felt like I had beenrunning for twenty miles. There was nochoice but to take things slow.

Eventually, I chose to accept the painand try to have fun. This was made easierthanks to the terrific crowd support andmusic along the course. I also decided thatI would not refuse any offers of foodprovided by spectators. I was starving andgobbling up extra GUs, oranges, bananas,and whatever I could find to replace thenearly 20,000 calories I had burned thecouple of days before.

At thehalfway pointof the mara-thon, thingsbegan to turna r o u n d .There wasenergy in thetank, loose-ness in thelegs, and myfeet werecompliantlynumb. Thisfeeling re-m a i n e ds t e a d ythroughoutthe final fewmiles in

Shelby Bottoms Park, where most run-ners really struggle. On this day, I wasfortunate not to be among them. Icould finally hear the crowd at LP Field.

It had been 4 hours and 6 minutessince the race began, and I was over-whelmed, confused, and emotional at thesite of the finish line chute. It wascompletely different than my peacefularrival at the Omni the morning before.Hundreds of enthusiastic people werecheering as each runner ran the last fewhundred yards. Though elated at theaccomplishment, I was not ready for thisadventure to end…that is until I saw myfamily amongst the crowd. Now, I justwanted to celebrate. Missioncomplete…time for my beer!

Complete race resultsComplete race resultsComplete race resultsComplete race resultsComplete race resultsEvent photosEvent photosEvent photosEvent photosEvent photosRace calendarRace calendarRace calendarRace calendarRace calendarBulletin boardBulletin boardBulletin boardBulletin boardBulletin board

Grand Prix standingsGrand Prix standingsGrand Prix standingsGrand Prix standingsGrand Prix standingsLinks to running sitesLinks to running sitesLinks to running sitesLinks to running sitesLinks to running sitesMarathon updatesMarathon updatesMarathon updatesMarathon updatesMarathon updates

...And much, much more!...And much, much more!...And much, much more!...And much, much more!...And much, much more!

Complete race resultsComplete race resultsComplete race resultsComplete race resultsComplete race resultsEvent photosEvent photosEvent photosEvent photosEvent photosRace calendarRace calendarRace calendarRace calendarRace calendarBulletin boardBulletin boardBulletin boardBulletin boardBulletin board

Grand Prix standingsGrand Prix standingsGrand Prix standingsGrand Prix standingsGrand Prix standingsLinks to running sitesLinks to running sitesLinks to running sitesLinks to running sitesLinks to running sitesMarathon updatesMarathon updatesMarathon updatesMarathon updatesMarathon updates

...And much, much more!...And much, much more!...And much, much more!...And much, much more!...And much, much more!

www.ktc.orgwww.ktc.org


KNOXVILLE TRACK CLUB APPRECIATES ITS FINE SPONSORSPATRONIZE THEM WITH DELIGHT AND GRATITUDE!







F O O T H I L L S T R I D E R S 3 8 T H A N N U A L

Scholars RUN 20145K Run & 1 Mile Fun Run/WalkProceeds are to fund two annual scholarships sponsored by the Foothill Striders, Inc.

DATE: Saturday, August 9, 2014 LOCATION: Physical Education Building, Maryville College CHECK-IN: 6:45 – 7:30 a.m. RACE TIME: 8:00 a.m. – 5K Run 8:05 a.m. – 1 Mile Fun Run/Walk

G E N E R A L I N F O R M A T I O N

AGE DIVISIONS

Male 8/under 9-11 12-15 16-19 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70-74 75/over

Female 8 /under 9-11 12-15 16-19 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65/over

Overall Male & Female

Masters Male & Female (40 & over)

T-SHIRTS. All runners will receive an attractive, high-quality T-shirt (race day guarantee to pre-registered runners). Shirts will be available on the day of the race for day-of-race entries, as long as supplies last.

AWARDS AND PRIZES. An awards ceremony will be held on-site immediately following the race (approximately 9 a.m.). Special awards will be given to the top three finishers in each age group and to the male/female Overall and Masters winners in the 5K. All Fun Run/Walk participants will receive a ribbon. All race participants will be eligible for free door prize drawings which will take place immediately following the 5K and 1 Mile Fun Run/Walk. Plaques will be

awarded for the top corporate/school groups.

OTHER INFORMATION. No baby strollers, bicycles, roller blades, dogs or use of headsets are allowed.

Refreshments will be served immediately following the race for all registered participants.

For more information regarding this race or the Triple Crown of Running, please contact Parks & Recreation at 865-983-9244.

Access results at www.parksrec.com

Detach and return form with check or money order (made payable to Foothill Striders): ATTN: Parks & Recreation, Scholars Run, P.O. Box 789, Alcoa, TN 37701-0789 or register online at: www.parksrec.com

2 0 1 4 S C H O L A R S R U N E N T R Y F O R M

RACE Number

For office use only

ATHLETE’S RELEASE: I know that running in road races is a potentially hazardous activity. I should not enter and run in this race unless I am medically able and properly trained. I assume all risks associated with running in this road race, including, but not limited to: falls, contact with other participants, the effects of weather, including high heat and/or humidity, the conditions of the road and traffic on the course; all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application, I, for myself and anyone entitled to act on my behalf, waive and release the Foothill Striders, Parks & Rec, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in the race even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I also grant my permission to all of the foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose.

SIGNATURE______________________________________________________________________ DATE_______________________________________ (If under 18 years of age, parent’s signature required)

PLEASE PRINT CLEARLY

LAST NAME _______________________________________________ FIRST NAME ______________________________________________

SCHOOL GROUP _____________________________________________________________________________________________________

CORPORATION NAME _________________________________________________________________________________________________

STREET ADDRESS ____________________________________________________________________________________________________

CITY _________________________________ STATE ______________ ZIP _______________ PHONE (________)______________________

EMAIL _______________________________________________________________________________________________________________

I WILL RUN IN THE: ________ 5K ________ 1 MILE

T-SHIRT SIZE: (CIRCLE SHIRT SIZE): M (YOUTH) S M L XL XXL (Please add $1.50 to entry fee for XXL shirt order.)

EMERGENCY CONTACT________________________________________________________ PHONE (________)______________________

SEX ______________________

BIRTHDAY

________ ________ ________

AGE AS OF AUG 9, 2014:

___________________________

Month Day Year

Hospital

REGISTRATION & ENTRY FEE. Individuals can pre-register in person at the Parks and Recreation Office located at: 316 S. Everett High Road, Maryville, TN 37804 through Thursday, August 7, 3 p.m. Fee includes a race T-shirt. (Please add $1.50 for XXL shirt orders.)

eastern at www.parksrec.com

CORPORATE & SCHOOL GROUP CHALLENGE. Each team consists of at least 3 members. The 3 fastest times will be added together to form the team score. Runners may register separately but must enter a corporation or school group name in the appropriate blank on the entry form. Teams must pre-register.

Second Leg of theHealthy Blount Triple Crown of Running

THE COURSE. 5K Course includes area city streets. Split times will be provided at each mile. The 1 Mile Fun Walk/Run is situated entirely on the Maryville College campus.

SCHOLARS RUN SPONSORSGOLD

SILVER

BRONZE

MORRELLINVESTMENT MANAGEMENT, INC

SECURITIES OFFERED THROUGH LPL FINANCIALMEMBER FINRA/SIPC











KTC Membership

ARTICLES: Anyone who wishes to write or submit photos pertinent to the running community are invited to send copy, photos, and letters (preferably by

e-mail to [email protected]) to the editor, Michael deLisle, 1633 Helmbolt Rd, Knoxville TN 37909, or call (865) 548-4718. Copy and art deadlines arethe 15th day of each even numbered month (Feb, Apr, Jun, Aug, Oct, Dec). Publication is bimonthly, beginning with the January issue, and is usually mailedon or about the 7th day of the month. We cannot take responsibility for unsolicited manuscripts, but if you send a SASE, we can generally return these items.Contents © 2014 Knoxville Track Club.

JOIN THE KNOXVILLE TRACK CLUB: The KTC meetings and races are open to anyone who is interested in physical fitness through running.Membership includes the award winning magazine FOOTNOTES, monthly business meetings, program meetings, KTC road trips, the annual picnic/awards banquet and the Christmas party. To join the KTC, fill out this application and send it with the appropriate fee to the membership chairperson atthe address indicated.

Membership Application

KTC MembershipWe want to welcome all new members to the Knoxville Track Club

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Please mail this application to Shirley Sirois, KTC Membership, 518 Mariner Point Drive, Clinton, TN 37716-5994

Kevin Sprouse

Anthony D. Fiorio, Jr.

Sandy Hamill

Victoria Copenhaver

Meg Sullivan

Christi Selvage

Laura Reichen

Courtney Betsill

Brandi Rood

Megan Ciborowski

Jennifer Shaffer

Amy Hulen

Jeff Ault

Heidi A. Barcus

Melissa Turner

Angi Lanciano

Paula Rogers

Nikki Tyndall

Carrie Malkmus

Amy Whetstone

Jennifer Howard

John Latham

Jim Williams

Flo Hopkins

Larry Pelkey

Michael Fox

Kristen Rider

Kiki Lee

Roberta Cartwright

Nicholas Morgan


Event ScheduleEvent ScheduleEvent ScheduleEvent ScheduleEvent Schedule

Knoxville Track Club Events are in BOLD type. For more details about regional races, see race calendars inRunning Journal. Check the KTC WEBSITE http://www.ktc.org or call KTC HOTLINE 888-217-5635. Seeenclosed entry forms for details about particular races. Race entry forms are often available online.

Jul - Sep 2014Jul - Sep 2014Jul - Sep 2014Jul - Sep 2014Jul - Sep 2014

JULY3 Knoxville - 9:00 pm. PILOT FIREBALL MOONLIGHT CLASSIC 5k. See entry form in May FOOTNOTES.

9 Knoxville - 5:30 pm. FroYo Social Run. See info on KTC Website.

13 Knoxville - 9:00 am. STALK YOUR QUARRY TRAIL RACE. See enclosed entry form.

18 Knoxville - 7:00 pm. Will Run for Food 5k. See enclosed entry form.

19 Knoxville - 7:30 am. CARTER MILL SPLASH 10k. See enclosed entry form.

19 Sevierville - 7:30 am. L.I.F.T. Women’s 5k. See info on KTC Website.

23 Knoxville - 5:30 pm. SUP and Run social Run. See info on KTC Website.

26 Knoxville - 8:00 am. Karns Community 5k. See entry form in May FOOTNOTES.

26 Sevierville - TBA. Color the Smokies 5k. See info on KTC Website.

AUGUST1 Sevierville - 7:15 pm. Smokies Baseball Outing. See info on KTC Website.

2 Pigeon Forge - 11:59 pm. PIGEONFORGE.COM MIDNIGHT ROAD RACE. See enclosed entry form.

2 Morristown - 8:00 am. Trojan Trek 5k. See enclosed entry form.

9 Townsend - 7:30 am. Cades Cove Morning Social Run. See info on KTC Website.

9 Townsend - 8:30 pm. Cades Cove Moonlight Social Run. See info on KTC Website.

9 Maryville - 8:00 am. Scholars Run 5k. See enclosed entry form.

16 Oak Ridge - 5:30 pm. HAW RIDGE TRAIL RACE. See enclosed entry form.

16 Oneida - 8:00 am. Trailblazer Triple Challenge 5k. See enclosed entry form.

16 Oneida - 10:00 am. Trailblazer Triple Challenge 10k. See enclosed entry form.

16 Knoxville - 9:00 am. Butterfly Run 5k. See enclosed entry form.

17 Oneida - 8:30 am. Trailblazer Triple Challenge 13.1 Mile Trail Race. See enclosed entry form.

23 Knoxville - 8:00 am. The Man Run. See info on KTC Website.

24 Corryton - 6:00 pm. KTC SUMMER PICNIC. See info on KTC Website.

SEPTEMBER1 Knoxville - 8:00 am. HAL CANFIELD MEMORIAL MILEFEST. See enclosed entry form.

1 Jellico - 8:00 am. Miner’s Mile 10k and 5k. See enclosed entry form.

6 Oak Ridge - 9:00 am. Rock and Root 30k Trail Race. See info on KTC Website.

6 Norris - 8:00 am. Kids Count 5k. See info on KTC Website.

13 Knoxville - 8:00 am. Marine Corps Mud Run. See display ad in this issue of FOOTNOTES.

14 Townsend - 8:00 am. PARKSIDE REALTY TOWNSEND 15k. See enclosed entry form.

20 Knoxville - 8:00 am. STAR Hoof-It 5k Trail Race. See enclosed entry form.

27 Oneida - 8:30 am. BIG SOUTH FORK 17.5 AND 10k TRAIL RACE. See enclosed entry form.

27 Pigeon Forge - 8:00 am. SGMA Hall of Fame 5k. See info on KTC Website.

27 Kingston - 9:00 am. The Chase 5k. See info on KTC Website.

Event ScheduleEvent ScheduleEvent ScheduleEvent ScheduleEvent Schedule Jul - Sep 2014Jul - Sep 2014Jul - Sep 2014Jul - Sep 2014Jul - Sep 2014


Documents

FOOTNOTE JULY 2014 S · 2014-07-04 · first youth road mile se-ries prior to our bigger road races. The first youth mile event will be at 8:00 pm on July 3rd prior to the start of