February/March 2009  http://www.ncroadrunners.org  Volume 28, Issue 2

RunningAccount Bimonthly Publication for NCRC Members

North Carolina Roadrunners Club, Raleigh, NC

Member

Regular Features

ncroadrunners.org June/July 2006 �

NewsResolution Run 1Umstead 100 Volunteer Call 6Volunteer Celebration 72009 Running Goals 8New March Series 17April Series 17

President’s Corner 5 RACE REPORTS: •Honolulu Marathon 9 •Las Vegas Half Marathon 10 •Chicamauga Marathon 12 •YMCA Jingle Bell 5K 13 •Tsali Frosty Foot Fest 14 •New Hampshire Marathon 15 •Run at the Rock Trail Races 16Race Calendar 18Training Advice 20 Volunteer Corner 22New Members 22Member’s Race Results 24Board Meeting Minutes 25Group Runs 261,000 Mile Club 27Membership Form 28Club Apparel 29

“the best large-club newsletter in the southeast.”

Voted 2nd year in a row by Road Runners Club of America

Resolution Run 2009

By Dave Rouse

For eight years, the North Carolina Roadrunners Club has given local runners an opportunity to keep at least one New Year’s resolution, and the 2009 Resolution Run was no different. More than 250 runners braved the cold, but enjoyed the sun as they kicked off the year with a 5K race. This race also marked the begin-ning of the NCRC’s 30th Anniversary.

Jarett Prady of Raleigh was the overall winner, run-ning a 5:40 pace to finish in 17:34. Joanna Younts of Chapel Hill, was the first

woman across the finish line after keeping a 6:56 pace to finish in 21:32.Thomas Walsh, 8, was the youngest male runner and finished in 27:32. The youngest girl was Murphy Credle of Durham, who finished in 39:04.

I have been the Resolution Run’s race director for four years, after taking it over from Eric Johnson when he completed his term as NCRC president. Over the past four years, the number of runners has varied from 167 to well over 250. What I have en-joyed the most about direct-ing the race is the NCRC’s core group of runners, those

who have joined our run-ning community to share their love of the sport at every pace and age level.

I have been fortunate to have a great volunteer base. Rhonda Hampton has once again done an excep-tional job of finding ter-rific volunteers to hand out packets, staff registration, provide water and food, and monitor the course and finish line.

I also appreciate the generosity of Mark Allard and New Balance, who has provided prizes and awards.

Race Director Resolves to Keep Managing the Resolution RunFun and Rewards Keep Dave Rouse in the Race

Continued on page 8

2 www.ncroadrunners.org February/March 2009

March 28, 2009

TM

February/March 2009 www.ncroadrunners.org �

Brad Broyles, President, . . . . . . . president@ncroadrunners.org Aaron Quick, Vice President . . . vicepres@ncroadrunners.org OPEN, Secretary . . . . . . . . . . . secretary@ncroadrunners.org Brooke Molineux, Treasurer . . . .treasurer@ncroadrunners.org

Board Members Andrea Bachl, unc_runner_girl@yahoo.com Jennifer Frahm, jenilf@aol.com Ken Hamilton, kghamilton@nc.rr.com Lena Hollmann, lenahollmann@bellsouth.net Karin Groden, karin.groden@globalknowledge.com

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� www.ncroadrunners.org February/March 2009

For more information on open positions, please see the descriptions in our Help Wanted section on page 6.

NCRC Roster1000 Mile Club Mike Zimmerman (theathletesfoot.mz@verizon.net)Adopt-A-Highway Steve Dezern (appyirish@yahoo.com)Advertising Esther Dill (newsletter@ncroadrunners.org)Apparel and Merchandise Aaron Quick (vicepres@ncroadrunners.org)April Social Series - Black Creek Greenway (Meredith to NCMoA)

Aaron Quick (vicepres@ncroadrunners.org)

August Social Series - Umstead "North" Joey Anderson (JANDERSON208@nc.rr.com)Birthday Social Run VACANTCider and Donuts Social Run - Umstead "South" VACANTClub Equipment Dave Rouse (roused@bek.com)Club Membership Meetings Aaron Quick (vicepres@ncroadrunners.org)Elections Melanie Lachance (MALachance@saint-marys.edu)Finish Line Timing VACANTGalloway-NCRC Pancake Breakfast Mark Dowd (mtdowd@earthlink.net)Godiva-NCRC Social Trail Run/Potluck Donna Kidder (kidderd@bellsouth.net)Insurance Advisory Charles WestIOS American Tobacco Trail 10 Mile Race - Apex, NC Brad Broyles (brad@misterfun.com)IOS Classic Half Marathon & 10K Race - TBD VACANT

June Social Series - Lake JohnsonMindy Hiteshue (mindy@ncconservationnetwork.org)Erik Barrie (ncrunner24@yahoo.com)

July "Thirsty Thursday" Social Runs - Bond Park Allan Brunner (abrunner@nc.rr.com)Legal Advisory Toby Hampson (thampson@wyrick.com)The Lenovo Magnificent Mile Races VACANTMay Social Trail Series - Umstead "South" Jennifer Frahm (jenif@aol.com)Media Teri Saylor (terisaylor@hotmail.com)Membership Jane Rouse (membership@ncroadrunners.org)Men’s Racing Captain VACANTMyrtle Beach Marathon Weekend Social Trip Mark Dowd (mtdowd@earthlink.net)Newsletter Editor Esther Dill (newsletter@ncroadrunners.org)Non-Profit Advisory Karissa Binkley (karissabinkley@yahoo.com)Race Calendar Mike Waldvogel (racecalendar@ncroadrunners.org)Susan G. Komen Race for the Cure Team Tammy Crafton (tcrafton@wcpss.net)Race Results Sue Karnatz (raceresults@ncroadrunners.org)Resolution Run Race - NCSU Centennial Campus Dave Rouse (roused@bek.com)Run for the Roses Race - Peace College/Halifax Center Andrea Bachl (unc_runner_girl@yahoo.com)September Series - Capital Area Greenway/Wake ForestRoad

VACANT

Volunteer CommitteeRhonda Hampton (Rhonda.Hampton@bnkinc.com), Sally Squier, Tammy Crafton

Volunteer CelebrationRhonda Hampton (Rhonda.Hampton@bnkinc.com),Mark Dowd (mtdowd@earthlink.net)

Web Design Eliane Hascal (eliane_hascal@yahoo.com)Women’s Beginner Running Group Georgia Hagen (georgia_khagen@yahoo.com)Women’s Distance Festival Race - Peace College/HalifaxCenter

Karin Groden (secretary@ncroadrunners.org)

Women’s Racing Captain VACANTYahoo Discussion Group Brad Broyles (brad@misterfun.com)

Youth ProgramsKen Hamilton (kghamilton@nc.rr.com),Aaron Quick (president@ncroadrunners.org)

February/March 2009 www.ncroadrunners.org �

Editor’s note: Brad Broyles was elected as the club president in our December 2008 meeting. Brad can be reached at: president@ncroadrunners.org. Welcome aboard, Brad! 

Welcome to another year of the Running Account newsletter! As the incoming NCRC president, let me start off by thanking our outgoing president, Aaron Quick, and all of the 2008 board of directors and chair-people – Karin Grodin, Jen-nifer Frahm, Lena Hollmann, Brooke Molineaux, Esther Dill, Eliane Hascal, Jane Rouse, Dave Rouse, Ken Hamilton, Rhonda Hampton, Keri Mayhew, Steve Dezern, Mike Waldvogel, Teri Saylor and Travis Wills. They have all taught me a lot about what goes on behind the scenes, and I have a fresh appreciation for the amount of work, num-ber of volunteers, and loads of creativity that go into adminis-tering the NCRC, putting on our premier races, and executing all the work that goes on each year. I am very thankful that many of them will be staying on for 2009, and I look forward to working with all of them.

2008 was a great year for the North Carolina Roadrunners Club. We put on six of the area’s best races. Our race directors and volunteers worked very hard on each of them to make sure that the Triangle runners had excellent races. Some of the NCRC’s races were designated by the RRCA as state-champi-onship races at their distances, which ensures a healthy level of awards and elite competitors in the field. Once again the club newsletter was recognized with an award from the Road Run-ners Clubs of America. We used RRCA grant money to start a kid’s trail running series in May in Umstead Park, and lots

of kids got an introduction to preparation for running, stretch-ing and injury prevention – not to mention some complimen-tary running shoes! Last sum-mer Georgia Hagan led another class of rookie runners through the Women’s’ Beginner Run-ning program, leading up to the Women’s Distance Festival 5k last fall. NCRC partnered with the Athlete’s Foot “Fit-Tastic” program to help beginning run-ners train for their first 5k, the Monster Dash. The Thursday social run series was extended through all the spring and sum-mer months, so that now you can find NCRC runners all over the area each week from March through September. Members of the NCRC racing team con-tinued to post some of the most impressive performances in the area, with many, many overall and age group winners across all sorts of distances. The club fin-ished the year with increases in membership and financial sta-bility, building on the leadership from previous years. We can all be proud of these achievements and excited about the year ahead.

And what a year it should be! In 2009, the North Carolina Roadrunners Club will celebrate its 30th anniversary, and we hope that the whole year will be a celebration of everything that’s been accomplished since a few local runners met in 1979 and established the club. We will be marking the anniversary with special content on the website and in the newsletter, and hopefully some additional commemorative celebrations

will take place as well. You may have noticed the use of a special “30th anniversary” logo in the newsletter, on the website and on the shirts from our 8th annual Resolution Run on New Year’s Day. We hope you will get ex-cited with us about all the club has accomplished and where it can go as we commemorate our anniversary.

Last month we had a very suc-cessful Resolution Run 5k to mark the beginning of 2009, and congratulations to Dave Rouse for an excellent job di-recting this race. Participation was up this year, which helps the club because the RR5K is a chief fundraiser for the NCRC’s upkeep of equipment and pur-chase of supplies for our races. It was great to see so many people taking part in this New Year’s race, and I hope you were one of the runners braving the cold to start the year with a good race.

Right about the same time you’re receiving this newsletter, we’re gearing up for the 29th an-nual Run for the Roses 5k, the longest annually run 5k race in the Triangle area. Race director Andrea Bachl Johnson has done great work pulling off Roses this year, ensuring that the NCRC’s most history-packed race will have another successful running. If you’re reading this before the race, you still have a chance to get entered and join another great field!

All of our other marquee events will be back for 2009, plus we will be partnering with the Raleigh Police Department for

their Run for Our Heroes 5k in April, in memory of their fallen heroes. We also hope to expand our social running events, to give us more opportunities to run together, to meet other run-ners, and to partner with other running organizations and mer-chants.

None of our events can hap-pen, however, without the help of our club and our wonderful volunteers. Each event requires planning, organization, market-ing, technological support and creativity to make sure it all comes together. There are plenty of opportunities to help support a race and still be able to run on race day, and our existing race directors love to have “shadows” to learn the process and take on more responsibility each year. 2009 would be a great year for you to get involved in support-ing the club, and all the officers and directors would love to talk to you about how you can make a contribution.

The North Carolina Roadrun-ners Club would not have made it through our first 30 years without a lot of dedicated run-ners giving of their time to help make possible all the things we’ve done. Your involvement can help make it possible for the NCRC to continue its growth and outreach to the Triangle running community over the next 30 years. Join us and get involved! Happy Anniversary, NCRC!

Run! Have fun!Brad Broyles

6 www.ncroadrunners.org February/March 2009

Race Committee Members: IOS Classic Half Marathon & 10K/Lenovo Magnificent Miles Races. We still need more people to help on the race committees, including: mar-keting, course planning, refreshments, finish line timing, registration, volunteer coordination, sponsorship and many more roles.

Men and Women’s Racing Captain: Lead NCRC’s com-petitive racing team.

Have you wanted to give back to the running community? Desired to share the benefits of running with others? NCRC has a strong NEED for folks to volunteer for the race committees. None of these roles take much time or effort, but are incredibly valuable to the community and the club.

Please step up and help out your club! Email your interest or any questions to Brad Broyles at president@ncroadrunners.org.

Finish Line Timing: Work with the rce committee to organize our race equipment and volunteers to do simple finish line service at NCRC races.

Social Runs: Birthday Run/Cider & Donuts/September Series. Organize club’s social runs throughout the year and in various venues.

We Need You!

The Umstead 100 Mile Endurance Run is a premier triangle ultramarathon race to be held on April 4th & 5th. The race is hugely popular and has sold out. Race participants come from over 35 states and four countries. The success and great reputation of this race is credited to our fabulous volunteers. 

If you would like to volunteer and help us show our “southern hospitality,” please contact Blake Norwood at 919-847-7613 or BlakeNorwood@nc.rr.com.  

For details and volunteer form, visit http://www.umstead100.org.

Umstead 100 Mile Endurance Run volunteers needed:Aid Station Crew • Medical Staff • Registration • Timing CrewMeal Prep and Cleanup (Friday evening) • Aid Station Set up • Parking and Traffic Control (Friday afternoon & Saturday morning) • Headquarter Cleanup (Sunday/Monday) • Volunteer Pacers (Saturday night/Sunday morning?

February/March 2009 www.ncroadrunners.org �

NCRC’s Awards & Volunteer Appreciation

Every year the North Carolina Roadrunners Club recognizes members who give generously with their time and talents to make the club as great as it has become. Additionally, awards are given to many members who achieve milestones in their running, such as setting personal goals or improving on previous records. This is also a great social event to share a year’s worth of running stories with your fellow club members. This event is open to all club members and their guest.

To reserve your place, please return this form with your payment by FEBRUARY 11, 2009. Space is limited and reserva-tions are on a first-come basis.

Date: Saturday, February 28, 2009Time: 7:00 - 9:30 PM

Location: Campbell Lodge at Durant Nature Park (off Grisham Lake Road)*Menu: Heavy hors d’oeuvres

Tickets: $20 per person (free for volunteers with 20+ hours)

Name:

Address:

City/State/Zip

Phone:

Email:

Admission charge: $20 per person. Volunteers with 20+ hours admitted free of charge.

Volunteers with 40+ hours admitted free of charge, plus one free guest.

Number attending:

Tickets purchased:

Amount encosed:

Mail this form with your check payable to NCRC to:

North Carolina Roadrunners ClubP.O. Box 97336Raleigh, NC 27624-7336ATTN: Volunteer Celebration

*Directions to Campbell Lodge: From Raleigh, take Capital Blvd. travel north. Turn LEFT onto Gresham Lake Road. Turn RIGHT on Burwell. Turn LEFT on Spotswood and RIGHT into the south entrance of Durant Park.

For additional information, contact Rhonda Hampton 919-801-6153, volunteers@ncroadrunners.org.

� www.ncroadrunners.org February/March 2009

The first resolution run 5k was on January 1, 2002, also the first day of Ben Dillon’s two-year term as president of NCRC. The first run was the brainchild of Ben and another board member, Don Weinstein as an alternative to the old Midnight New Year’s Eve run, which is no longer in existence. They wanted it to be a more family-oriented fun run. It was put together

in three months, quick, by race standards. The organiz-ers streamlined the event and saved money by borrowing Centennial Campus from NC State University. They optimistically ordered 125 race shirts, but wound up with over 150 runners.

Today, families from all over North Carolina participate in the race. Of all the letters and

emails that come in thanking me for putting on this race, my favorite was a handwrit-ten letter the Pelsang family of Morehead City sent me a few years ago. Louis, James and Irene all signed it, and I still have it.

At one recent race, I noticed two men, obviously brothers, settling an older woman into a chair along the course. She was wrapped up in blankets to keep warm, and sat there the entire race waving to runners and cheering them on. They came back in 2008,

and I made sure to speak to them. They were the Pelsang family who had written me years ago. That year, Louis placed sixth in the Resolution Run, and his brother, James, placed seventh. And they were back in 2009. Louis and James ran a great race again, and there was their mother, Irene, wrapped in blankets in her chair next to the course cheering the runners along.

Experiences like this inspire me to keep planning this race year after year. v

Resolution Run 2009

1. What are your running goals for 2009:Top12answers.RuninjuryfreeGetaPRBreakatimeinaraceFinishamarathon1,000-mile club finisherIncreasepaceImprove fitness/lose weightCrosstrainIncrease weekly mileageQualifyforBostonJust get back to runningCompleteallRock‘nRollracesOther

2. How many races will you train for? Onerespondentsaidtheywouldtrainfor20races.

5ormoreraces50%3races22%4races12%2races10%1race6%

3. Do you train by yourself, or with a group?Self/or with another person 26%Group36%Both38%

4. Do you travel (out of state) for races?Mostrespondedthattheyusemarathontravelas“minivacations”andthosethatrepliedno,saidthattheyhavecutbackthisyearmostlyduetocost.Yes60%No40%

5. Which marathons will you run in 2009?Top5answers.CityofOaksRichmondOuterBanksMyrtleBeachMarineCorps

6. Which half marathon will you run in 2009? Top5answers.CityofOaksRaleigh RocksMyrtleBeachVirginia Beach RnRShamrock

7. Which other race distance will you run in 2009?Top5distanceanswers.5K10K10Mile1Mile20K

8. Will you compete in a triathlon? Only5saidtheywouldcompeteinatriathlon. Andanother5saidtheywouldliketotryatriathloninthe future.

IhadjustcompletedanotherResolutionRunwith250otherrunners. This was part of my 2009 running goals. So, I thought I’d ask my fellow club members for there goals and here is what I got: (49 responded)

 RUNNING GOALS SURVEY 2009 By Esther Dill

February/March 2009 www.ncroadrunners.org 9

The Honolulu marathon has to have one of the highest finishing percentages for a major marathon with 20,054 finishers out of 20,302 starters for the December 14th, 2008 race. One incentive to finish is that you actually have to finish for the t-shirt. Another reason to finish is that they do not close the course till the last person is done. The last person was Fujio Kaneko at 15:01:50. My goal was to finish and mark off another state. I now have just 38 states left in my quest for 50.

It was a long flight to Honolulu and I stayed there for 8 days before the race. I stayed at the Hilton Hawaiian Village before the race and it was easy to walk to the start and finish from there. It was also close to the expo and packet pick-up.

A 5 AM start meant running in the dark for two hours. It rained during the first half of the race, but when the sun came out from behind the clouds for the second half, it became hot and humid. The daily average temperature was 72 degrees for a low and 84 degrees for the high. This

included marathon day. The weather was predicted to be cloudy with rain all day, so I did not put on any sunscreen so I got burnt when the sun came out. The sun is stronger in Hawaii. My pace went down as the heat went up and I started to hunt for shade along the course.

The course has some great views once you get out of the downtown area. One of the best sites along the course was the keg of beer just after mile 24. It was about half way up the only real hill on the course as you cross Diamond Head crater. There was a group of residence with a frosty beverage just waiting for me. We talked and I thanked them for the beer. Besides the cool refreshment it was also needed carbs as the race did not supply any food. The young fellow suggested I “filler up” for the road and I topped the 16oz cup off. I would not suggest doing this for most runners, but my goal was to have fun and finish strong enough to manage the flight back the next day.

At the finish line, I received a shell lei and started the

journey to find the medal. But first I found the tent with the cookies as I needed something to eat. The ground had become a mud pit from the rain and all the people. I passed all the tents for the Japanese tour groups (over half the runners are from Japan) on the way to the back. I found the tent for the medal and t-shirt, which I discovered was as far away from my hotel as you could get, and I was soon on my way out and down Waikiki back to my hotel. It was not long before I was clean and sitting out on a sunny beach. Now that is the way to celebrate finishing a marathon in December.

I had a chance to go by the Nike Town store in Waikiki before the flight out. I was able to get a free photo for finishers and some great deals on the race clothing. They had all the

marathon gear at 40% off the next day. I was not really planning on getting anything and had skipped the store at the expo, but who could pass up the 40% off sale. The flight back the day after was very long, and I was glad that I had not pushed my pace. v

Sunday, December 14, 2008

By Rob Hall

�0 www.ncroadrunners.org February/March 2009

Add a partridge in a pear tree, and you’d be wailing a karaoke tune about having “Blue Christmas” with The King while ushering the holiday season Las Vegas style.

Picture a runners’ health expo next door to a cowboy mar-ketplace set up because of a championship rodeo that’s come to town, while down the hall vendors hawk souvenirs of the boxing match of the year, which was marked by Manny “Pac Man” Pacquia cleaning Golden Boy De La Hoya’s clock.

Running shoes mingled with cowboy boots, as runners shopped the cowboy market getting their wildest west mas-sages, while hosses wearing gigantic rodeo belts and 10-gallon hats bellied up to juice bars in the runners’ expo. Outside in one of many Jacuzzi tubs, a troupe of Latino homeboys swigged bottles of champagne chanting “Oscar —Oscar—Os-car!”

On race day, it was weird to be walking through a casino at 4:30 a.m. amidst a gaggle of gamblers still up from the night before, puffing on their cigs, boozing, and banging on one-armed bandits.

Partiers were coming home as I was headed out; all of us eye-balling each other as if each thought the others were crazy for being there at that hour of the a.m.

While it may not be odd to see the sun come up in Vegas, most see it over their shoulders as they head home after a hard night of partying. On this morning, thousands of runners met the sunrise head on.

At the start of the race, fireworks lit up the early morning gloom, and Elvis shouted out a Viva Las Vegas to a virtual ocean of runners shuffling along on their way to the begin-ning of their marathon adventure.

Then I was being chased by a gang of Elvis impersonators. Brides and grooms decked out in wedding running gear - veils and bouquets included - jogged by on their way to being hitched or re-hitched at a drive-by wedding chapel on Mile 5. Wedding cake was cut and served along the route as a toast to the happy couples, and at the chapel, a dozen Elvises, guzzling cans of Budweiser, served as the official witnesses.

By Teri Saylor

The Fireworks Die, but the Fabulous

Las Vegas Marathon Parties On

What do 178 Elvises, a vat of Jell-O shooters, a flock of feathery showgirls, four-dozen pairs of brides & grooms, Oscar De La Hoya, 15,000 people in running shoes, and hundreds of cowboys have in common?

They were all part of the action on Marathon Weekend in Vegas, baby.

From left: Esther Dill, Teri Saylor, Ann Guevara, Teri Siragusa and Jeanette Hagood line up in the pre-dawn hours ready to go out when

lots of partyers are just coming back home.

February/March 2009 www.ncroadrunners.org ��

Runners were surrounded by Wonderwomen, Supermen, Santa Clauses, women in turtle costumes, show girls, and even one Russian woman who ran the entire half marathon in five-inch platform shoes.

No, this was not one of those terrible pre-race nightmares that most runners have before a big race. I actually pinched myself. I was indeed awake and really running down the strip and around the downtown.

The night before, portly, tone deaf Elvis impersonators in run-ning shoes had taken their turns as King for the night. Channel-ing their best inner Elvis, they put a karaoke machine through its paces. One man in the audi-ence, with his hands over his ears actually fled in middle of some very LOUD off-tune crooning. Fabulous by night, Las Vegas by day is a shabby wasteland, most-ly glitter-free, and largely gray and decrepit in parts outside its well-known magnificent strip.

Sunday in Las Vegas is the morning after Saturday night in Las Vegas. There was moderate crowd support, and I suspect many of our cheerleaders were partiers who had not made it home yet. Still, the Elvises, showgirls, nuptials, Vegas flop houses, bail bond storefronts tattoo parlors and even an aban-doned Elvis Presley Museum provided a good distraction, and helped pass the time running 13.1 miles.

Monday morning, I am sure the Elvises, nursing sore running muscles, had already shed their Kingly raiments and were back at their desks, their fame living on in strangers’ photo albums, already plan-ning their training regimen for the Fabu-lous Vegas Marathon, 2009. v

Las Vegas continued

Eager brides and grooms get hitched at Mile 5

Zhenya Nichols, half mara-thon in 3:22.51.

In addition to getting a tee shirt, some runners also got married at the unique run-through wedding chapel. It was the real thing, with a real min-ister administering the wedding oaths.

Esther, Ann, Jeanette,

Teri and Teri get their

souvenir photo at the

Fabulous Vegas Mara-

thon sign.

Teri with singing Elvises.

�2 www.ncroadrunners.org February/March 2009

The Chickamauga & Chat-tanooga National Military Park is located in northern Georgia and preserves the site of one of the bloodi-est battles of the American Civil War. It is run by the National Park Service and is open during the race. The site preserves the grounds for a battle fought in Sep-tember of 1863 (won by the Confederates). The name, Chickamauga, is a Chero-kee word meaning “river of

death” and is the name of a creek in the area.It was less than 8 hours to drive over to Chattanooga, TN. I spent Friday night at an Extended Stay America just across the state line in TN. It was a few miles from the start. The packet pick-up started at 6 AM, and was in the 6th Cavalry Museum. I got there early and parked against the ropes for the runner’s area. It did not take long to get the hat, t-shirt, chip, and bib, and I spent the time waiting for the 7:30 AM start in the truck.I had 3 other people (Gary F., George M., and Leslie M.) from the Raleigh area run-ning the race with me and I

Chickamauga Battlefield Marathon – 26.2 Miles of History

By Rob Hall

Fort Oglethorpe, GANovember 14, 2008

soon found them before the start. It is easy to find others when the total for the mara-thon was 600 and the half was 700. We had to wait in the cold as they actually held up the start until everyone was done with the port-o-johns.The course does two loops in the park on paved roads. It was described as challeng-ing but not extraordinarily difficult, and I would say it was less difficult than some runs in this area. It was one of the most scenic marathons with beautiful fall foli-

age and green fields with round bails. There were few spectators, but plenty of nice volunteers. The finisher medal was very nice and the face was from the Michigan monument (changes each year). The post race banana pudding and homemade pimento cheese was worth the trip. One of our runners went back five times to help keep them from having leftovers. We also got a box of Little Debbie snack cakes (started in the area), thanks to Leslie, before we left to go back to Raleigh. v

February/March 2009 www.ncroadrunners.org ��

Lincolnton is situated about halfway between Hickory and Charlotte and last December I traveled there to run in the Lincoln County Family YMCA Jingle Bell 5k Run. Although it’s a small town, they were demonstrat-ing a big Christmas spirit with the whole courthouse block dressed up with streamers and decorations and Christmas lights.

A few blocks away from the Lincolnton downtown, we assembled at the Gaston College Senior Center, where race volunteers and offi-cials dressed up as elves and reindeer checked in runners, passed out race bibs, and distributed very nice long-sleeved race t-shirts. Santa and Mrs. Claus taking time out from an extremely busy weekend, showed up to cheer on the runners and pose for pictures with everyone in the crowd.

Race conditions were won-derful as we were blessed with a 60-degree morning in the middle of December, so shorts and t-shirts were suf-ficient for the run. (Santa, of course, didn’t complain about being dressed head-to-toe in red fur.) Volunteer elves in green-striped suits kicked off a 1-mile fun run for the kids, and then the main event 5k got started.

One might not guess it from the drive in, but the area around Lincolnton is pretty hilly. We took off down one hill near the start and then back up another series of hills, startling early-morning dog walkers and some resi-dents who weren’t quite sure what was going on. In the spirit of the race, many run-ners wore reindeer antlers, Santa hats, and jingle bells, so you sure couldn’t miss us as we went by.

The middle part of the race switched onto a nice, flat grade of a former railbed that had been converted, rails-to-trails fashion, into a very pleasant greenway. This

greenway followed the old train tracks through the cen-ter of town, passing alongside buildings and homes, even through a short former train tunnel. The long vistas ahead and behind allowed for a good check of the runners both ahead and behind your-self, even if they were going to be too far ahead to catch.

Finally we turned off the greenway and back onto the surface roads on the way back to the start/finish area. The last half-mile or so included another surprise hill, but by then you could see and hear some of the festivities ahead at the Senior Center, so that provided enough adrenaline to keep going. One loop around the block and then Santa was waiting to greet you with all the volunteers at the finish line.

Post-race, the volun-teers had a very good spread of food and drink, including some excellent home-made chocolate chip cookies. The overall

winners received Christ-mas wreaths, and the age group winners got ceramic bell-shaped Christmas tree ornaments with the race information on the front. The whole morning was a lot of fun, and you could tell the organizers from the Lincoln County Family YMCA had put a lot of thought into making sure it was a good event for the runners. Their spirit and enthusiasm was easy to catch and carry back home after the race. v

Lincoln County Family YMCA Jingle Bell 5k

December 20, 2008Lincolnton, NC

By Brad Broyles

�� www.ncroadrunners.org February/March 2009

I started off my running new year with my friends Chad and Koren in the western North Carolina mountains at a brand-new set of trail races. The Tsali trails in the Nan-tahala National Forest hosted the inaugural Tsali Frosty Foot Fest, which included an 8k run, a 25k (15.53-mile) run and a 50k (31-mile) ultramarathon.

The Fest was developed by David Forkner of VO2 Sports, who lives in western North Carolina and real-ized that although the Tsali Recreation Area had hosted mountain bike races and adventure races, a single-track trail run – much less an ultramarathon – had not been tried. David also was able to make the Frosty Foot Fest a fundraiser for the Su-san G. Komen Breast Cancer Foundation in honor of his mother, who is a breast-can-cer survivor.

Race morning, the tempera-ture was in the mid-30s and the sky was very overcast, but the precipitation of the previous day was gone. For an inaugural race out in the middle of nowhere, the Fest was well attended. Before the race, he announced that more than 230 runners had

Saturday, January 3, 2009

signed up across the three races. He also landed some elite ultramarathon runners, including Mark and Anne Lundblad from nearby Swan-nanoa, North Carolina.

No matter what distance we were running, we were going to be treated to some pretty scenery along and overlook-ing beautiful Fontana Lake. The Tsali trails, which see a lot of mountain bike and horse usage, track the edges of many of the peninsulas that jut out into the lake. With the combination of trails available, all runners got to run unrepeated, unin-terrupted world-class single track trails.

Rather than leaving us with a frosty footpath for the race, the previous day’s rain instead left us more of a “muddy buddy” experi-ence as we dodged puddles of water, slid up and down the slopes and on occasion stomped right through some muddy mountain paths. The larger-than-expected turnout presented one problem about a quarter-mile into the race when the mass of runners had to enter the single-track section of the race and a little traffic jam occurred. How-ever, once we were on the single-track, the experienced long-distance trail runners were very courteous to trail newbies like me in the 8k. In

addition to the steep up and downs and the soggy condi-tions, we also got to navigate under one fallen tree and through a bunch of branches of another downed tree. The scenery was indeed worth the effort as we were treated to many spectacular views of the lake below, but we were tested with some serious uphills and downhills. Forkner’s enthusiastic team of volunteers managed to move enough supplies into the woods to set up a handful of very appreciated aid stations for the runners.

Even though I was not as experienced a trail runner as some of the veterans, I had a great time seeing the Tsali area and learning about how to approach a challenge like mountain trail running. All the finishers were greeted by a good support crowd at the race finish, includ-ing hot chocolate, organic veggie chili, and plenty of

water and sports drink. The early registrants received a very nice bright orange race t-shirt, and the top male and female overall finishers at each distance received awards and split a $1,000 prize purse. And everyone got all the mud they wanted.

If you’re a trail ultramara-thoner or just want to get in an 8k, you’ll enjoy this chal-lenging but peaceful course through the North Carolina mountains. This very suc-cessful inaugural run should return in 2010, so keep an eye out for it and get your New Year off to a good run-ning start on the trails. v

Tsali Frosty Foot Fest – 8k/25k/50k Trail RunsBy Brad Broyles

February/March 2009 www.ncroadrunners.org ��

Just couldn’t have been better — until the end.

Local runners organize the New Hampshire marathon. Start and finish are at the local middle school with post-race showers available. The race is run around Newfound Lake, with rolling hills; less rolling than here. The race had a couple hundred starters, just enough so you’re not lonely on the course, which is run on the wide shoulder of a busy two-lane road.

I stayed overnight about 15 minutes from the start at a B&B which was a converted stable, no smell of horses though, and I got my own ‘stall’ — all for $35. My plan was to run New Hampshire marathon on Saturday and the Maine marathon in Portland, Maine the next day on Sunday. A group of 20

some fellow 50-Staters were doing the same races and I hooked up at the start with Bettie from Florida. She had her watch set to a 2 minute run, 1 minute walk sequence, which we hoped would leave us enough gas in the tank for the Maine marathon the following day.

We breezed through the autumn colors with the blue lake and pines; it was just gorgeous! About mile 18 my son caught up with me with my two granddaughters in tow, Zoe & Morganne. They live in Montreal, three hours away, and came to give Grannie some support. They ran with me and were rewarded with sport beans — I couldn’t very well give them GU. At mile 26 I realized if I sprinted it in I could do a sub-6 hour, so I hoofed it in for a 5:58 finish.

Unfortunately, that is probably where I broke my toe. Normally everything hurts a bit at the end and is disregarded, but getting up from the table after lunch, my throbbing foot was sending abnormal signals

and was swelling pretty well. I drove to Portland, Maine anyway and when I got out for a gas fill-up I got the clear signal that no more running was going to take place anytime soon. So I got back in the car and sadly headed for home.

My podiatrist says my large bunion caused me to shift too much weight onto the smaller toes and one of them snapped. The good news was I was back running, bone completely healed, in three weeks, and I was able to powerwalk after the first week.

New Hampshire was my 22nd State and 82nd marathon, and

The New Hampshire MarathonTsali Frosty Foot Fest – 8k/25k/50k Trail RunsBy Anne Marie Mulhern aka Grannie Annie

I would definitely recommend it both for scenery, race organization and safety on the road. One reason I love trying to run all 50 states is that it leads me to places I would never find a reason to visit otherwise. What a wonderful country we live in! v

�6 www.ncroadrunners.org February/March 2009

It was a beautiful morning for a race—if you like cold weather. When I arrived at Cedar Park it was a cool and crisp 27 degrees F. The sun was peeking through the trees of the park, but not enough to convince me I only needed a t-shirt. So I put on black running tights, shorts, long sleeve compression shirt, red short sleeve technical shirt, hat, and gloves. And of course my gaudy yellow and black New Balance trail shoes that was sure to bring a tear to the eye of Stacy London from “What Not to Wear.”

The race has a 7 and 14 mile option and I chose the longer of the two. This is the second time I’ve done this race and was hoping to beat last year’s time of 2:13:16. Secretly, I was shooting to break two hours. One change I noticed right away was that the porta-potties were replaced by what they were calling “mobile comfort stations.” It was a great idea, but to be honest, they were a disaster. The lines were much longer and the toilets were all clogged up and not working. Luckily, they had permanent facilities a quarter mile down the road.

Cedar Park, Burlington, NC

December 6, 2008 9:00am

Unlike last year, where the 14-mile racers started ten minutes before the 7-mile racers, they did a mass start. This worried me a little because single track trails can get clogged quickly. But their answer to that was to line everyone up in the corral by they’re expected pace. The problem I often see with that though is a lot of people don’t know what they’re pace is or they think they’re going to be faster than they really are.

With my hand over my heart, the National Anthem played as we all sang along. Most of us were shivering, and jumping up and down to stay warm, and doing some last minute stretching. The race director said it would start at the sound of the cannon. Yep, I said cannon. And then BANG, the cannon fired and we were off, laughing and screaming, and hoping for our best race ever.

The ground was very muddy and squishy and nothing like the hard dirt I ran on last year. The trail was still kind of wide during this first mile so it was easy to pass, or in my case, get passed. All this changed quickly though when the path turned to single track. We all crashed into each other, coming to an abrupt halt. It felt like minutes before we all managed to file in behind each other and continue on with the race.

The first loop was about what I expected. It was a lot of rolling hills with a couple big hills thrown in to keep the heart pumping good and hard. There were many water crossings, but if you were careful, you could jump over or land on rocks to keep your feet dry. Or, you could just submerge your feet in the icy water. I chose to keep my feet dry. The terrain was very technical with lots of gnarly tree roots, rocks, ruts, and leaf covered. The aid stations were spaced nicely apart and you were never lacking water or sports drink. The volunteers were awesome and very friendly and helpful.

I finished the first loop in 1:01:36 and was kind of discouraged. I pushed myself pretty hard during the first loop and felt I would come in around 58 minutes. But now there was no chance I was going to break my 2 hour goal. And what’s even worse is that once you cross through the shoot at the end of the first loop, you have to dodge all the 7-mile racers walking to the finisher’s tent to get some yummy food.

The crowd thinned out heading into the second loop. I was determined to see the waterfall this time

around. I don’t know how I ever missed it previously. The roar of the water was loud and the size was fairly large and impossible to miss. So that lifted my spirits a little with only a few miles left to go. I was completely exhausted on this last loop and took several walking breaks on the larger hills. It was so nice to come out of the trail and see the finish line. I tried to sprint, but wasn’t very successful.

I crossed the line at 2:07:37 and was happy it was over. I beat last year’s time by more than five minutes, which is pretty good for me. I headed to the finisher’s tent to get some food. Maybe next year I’ll break 2 hours. v

Run at the Rock 7 & 14 Mile Trail RunBy Jon Hayden

February/March 2009 www.ncroadrunners.org ��

All runs start from Playmakers, 3801 Hillsborough St, Raleigh, NC (across from Meredith College, please park in the back)

• Run the beautiful greenway leading to the NC Museum of Art, including the pedestrian bridge!• Four run distances – a new one each week. • 5K option available every week also.• Drinks available, maybe food too, following the run.• Runs go on rain or shine, except in cases of lightning.• Every week a post-run social at Playmakers for those interested. (Non-sponsored.)• Series party after the final run – NCRC buys appetizers!• Did we mention great door prizes?Contact Aaron Quick for details, vicepres@ncroadrunners.org

2009 April Series – Thursdays in April

April 2, 9, 16, 23 at 6:30 PM

Sponsored by NCRC and The Athlete’s Foot RDU

3rd

Annua

l

March 12, 19, 26 - 6PMAll runs start from the Cary Academy, 1500 N Harrison Ave, Cary, NC 

•Relive those great high school days of XC, or create some new memories! •5K official XC course, but don’t be surprised if we don’t throw in a bit extra for fun •Week 1: learn the course •Week 2: crank it up a bit •Week 3: we’ll pull out the stopwatch and a clipboard, and put on a bit of an old-school style “race” for those that want to mix it up a bit •Folks are of course welcome to chill back and run just for fun all of the weeks too - this is a social time! •Drinks available, maybe food too •Runs go on rain or shine, except in cases of lightning - hope for some mud! •Every week a post-run, (non-sponsored) social nearby for those interested

Watch for additional information via the NCRC Yahoo group. Signup at http://groups.yahoo.com/group/ncrc/

FIRST EVER NCRC cross country series!

�� www.ncroadrunners.org February/March 2009

Race CalendarTo have your race listed, send your event information to racecalendar@ncroadrunners.org

February 7 Krispy Kreme Challenge 4 Mile Run, 9:30 Am Raleigh, NC NC State University Bell Tower, www.setupevents.com

February 7 Hit and Run 5K, Bond Park, 10:00 AM Cary, NC www.runnc.com

February 8 29th Annual Run for the Roses 5K/1/4 Mile/100 Yd, 2:00 PM Raleigh, NC www.ncroadrunners.org, www.active.com (see ad on page 35)

February 14 Myrtle Beach Marathon/Half Marathon, 6:30 AM Myrtle Beach, SC www.mbmarathon.com

February 14 Sweetheart 5K and Fun Run, 8:00 AM Rocky Mount, NC www.sweetheart5k.com

February 14 The President’s Day Freedom Run 5K, 10:00 AM Sanford, NC www.active.com

February 21 Coach Bubba 20K & 4 Mile, 8:00 AM Durham, NC www.coachbubba.com

February 28 10th Annual Tar Heel Trot 5K, 10:00 AM Chapel HIll, NC www.active.com

February 28 Run ‘N Plunge 5K, 9:00 AM Durham, NC www.active.com, www.sonc.net

February 28 Crystal Coast Half-Marathon, 8:00 AM Moorehead City, NC www.active.com March 7 5th Annual Umstead Trail Marathon, 9:00 AM Raleigh, NC www.active.com, www.unsteadmarathon.com

March 7 WakeMed Cary Distance Festival 5K, 9:00 AM Cary, NC www.active.com

March 8 St. Patty’s Run Green 8K, Moore Square, 3:00 PM Raleigh, NC www.tinyurl.com/rungreen (see ad on page 39)

March 14 Run for the Oaks 5K/1/4 Mile, 8:30 AM Raleigh, NC www.active.com

February/March 2009 www.ncroadrunners.org �9

Log on to www.ncroadrunners.org for up-to-date race information. Please verify information with race contact, as we try to be accurate, misprints can occur.

Race CalendarTo have your race listed, send your event information to racecalendar@ncroadrunners.org

March 21 10th Anual Habitat Home Run 5K, 8:30 AM Greenville, NC www.ecrun.org (see ad on page 35)

March 21 Kidney Kare 5K, McDougle Middle School, 8:30 AM Carrboro, NC www.active.com

March 21 Joggin ‘for your Noggin’ 5K, 8:00 AM Morrisville, NC www.active.com

March 21 Bolt for Blue 5K, 9:00 AM Raleigh, NC www.active.com

March 21 2009 Great Human Race, 8:00 AM Durham, NC Durham Bull Athletic Park, www.active.com

March 28 Raleigh Rocks Half Marathon & 5K, 8:30 AM Raleigh, NC www.ncraces.com

March 28 2nd Annual Steps for Schools 5K, 8:30 Wake Forest, NC www.embraceuganda.org/?q=node/36 April 4-5 NCRC Umstead 100 Mile Endurance Run, 6:00 AM Raleigh, NC www.umstead100.org (see page 5 to volunteer)

April 4 Cary Road Race 10K/5K/1 Mile Fun Run, 8:30 AM Cary, NC Koka Booth Amphitheater, www.active.com (see ad on page 37)

April 5 Wild West 8K, McDougle Middle School, 8:00 AM Carrboro, NC www.endurancemag.com/carrboroclassic

April 18 St. Timothy’s School Spring Sprint 5K, 9:00 AM Raleigh, NC www.active.com

April 18 Greater Raleigh Young Life 5K, 9:00 AM Cary, NC WakeMed Soccer Park, www.active.com

April 25 Run for our Heroes 5K, 9:00 AM Raleigh, NC www.runforourheroes.org, www.active.com

April 25 Angels Amoung Us 5k, 8:00 AM Durham www.runnc.com

20 www.ncroadrunners.org February/March 2009

Training Advice:By Bob Dannegger

Diet & Weight Control

Continued on page 23

Some of you may have put on a few pounds during the holidays or have a few pounds or more to lose. Even if you are happy with your body composition, what is the best strategy to maintain it and maintain your health as well?

I’m sure by now many of you are confused about what you should eat. Years ago you may have heard that fats were bad and you should eat carbs. Lately you may have heard that high carbs are responsible for the increase in obesity in the general population. This month’s article will address the issue of diet and how it relates to weight control in general and running in particular.

You can’t out-train a bad diet, at least if your goal is to lose or maintain weight. If you eat more calories than you burn you will gain weight. If you eat the same as you burn you will maintain.your weight and if you eat less than you burn you will lose weight.

Some are easily be fooled by the type of advertisement that says that if you take this product, or do this weight workout routine, or do this cardio you will lose weight. Yes you will, if you eat fewer calories than you burned. For example, it is true that

if you add muscle mass you will raise your BMR (Basic Metabolic Rate). However, it is hard to add significant muscle mass, especially if you are a long distance runner. Even then, the muscle you gain doesn’t burn that many more calories. If you add a pound of muscle it may burn an additional 20-30 calories a day and over a year that can be significant; but that can be wiped out by one Hershey’s kiss per day!

Do runners need a special diet? The short answer is yes and no. Many runners believe that they need to eat lots of carbs. After all, you’ve probably heard that when you run your body prefers carbs for fuel. You may have read that the Kenyan’s diet is 70% carbs so that should be good for you, right? Not unless you train like a Kenyan. Here are a few things that you probably weren’t aware of.

1. Even the American Dietetic Association bible, the RDA Handbook, states that there is no requirement for dietary carbohydrates.

2. At the same time, outside of a small essential fatty acid requirement (a few grams per day from the fish oils, EPA/DHA), fats aren’t truly required by the body either.

3. There’s usually a limit to how much protein can be reasonably consumed (and most authorities seem to be against ‘high’ protein intakes as well) so that means that the rest of the diet (in terms of energy) must come from either carbohydrate or fat. A sufficient protein intake will always beat out an insufficient protein intake.

The truth is that all diets work, but maintenance following the diet is where most people fail. The problem with diets is that you can’t stay on a diet forever. Something that you may not have considered is that as you lose weight your BMR slows down which means you have to eat less or exercise more to continue to lose weight.

The first task is determining your maintenance calories, the amount of calories needed to maintain your current weight. That is determined by your BMR and calories burned by your daily activities. There are many ways to estimate your BMR and you can even have it measured. Here is a link to a site that you can use to calculate your BMR www.bmi-calculator.net. After you have calculated your BMR then you have to determine

your PAL (Physical Activity Level). There are many ways to do that. This link explains what it is and has a link to a calculator: en.wikipedia.org/wiki/physical_activity_level.The combination of your BMR and PAL should give you a fairly good idea of your daily maintenance calories.

After calories have been set, the single next most important aspect of a fat loss diet is protein intake as consuming sufficient protein is perhaps the single key to limiting (or eliminating) muscle and performance loss. It’s where a lot of endurance athletes fall short. Endurance athletes tend to overemphasize carbs, as it is, they often get sufficient protein only by dint of eating so much food. When calories

February/March 2009 www.ncroadrunners.org 2�

are restricted protein goes down and problems start. Females often seem to fear fat and protein altogether, living on starch. Performance craters. Endurance athletes, who could normally get by with perhaps 0.7-0.9 g/lb. under maintenance conditions, should increase their protein intake to at least 1.2-1.4 g/lb. while dieting.

Very low fat diets tend to do negative things to hormones, on top of making the diet bland and tasteless. More often than not very low-fat diets leave the dieter exceptionally hungry which makes it harder to control calories. So before you worry about carbohydrate, you need to take care of dietary fat. 20-25% total calories from fat is usually about right for most situations. Of the total fat intake, the only requirement are fish oils. A minimum of 6X1 grams standard capsules of omega3 fish oil should be taken daily (180 mg EPA/120 mg DHA).

Once you’ve set calories, protein and fat, carbs will simply be what’s left. Our bodies are pretty well equipped to handle carbohydrates, especially if we’re lean, athletic, and participate in sports. However, not everyone has the same carbohydrate tolerance — some being far worse than others. Regardless, everyone’s

tolerance is dramatically increased during the time that they’re working out and the time immediately after. Basically, when you haven’t exercised, carb efficiency is down. When you have, it’s up. Feed higher carb meals after exercise and you’re more likely to have a more rapid recovery as well as a better body composition. The other best time to eat carbs is for breakfast.

Here is an example of how you would use the above information to lose weight. Suppose you weighted 160 lbs., your maintenance

calories were 2300, and you wanted to lose weight. A good starting point is to reduce maintenance calories by 20%. So 80% of 2300 is 1840 calories. That would give you a calorie deficit of 3220 calories/week, almost a pound (3600 calories). Using the guidelines above we are going to eat 1.2 g/lb. of protein (1.2 * 160*4) = 768 calories + 20% fat (.2 * 1840) = 368 calories for a total of 1136 calories. That leaves us 704 calories of carbs. That is 20% fat, 42% protein, and 38% carbohydrate. Once you have reached your goal weight you can cut the protein a little and increase the carbs if necessary. Dr. John Berardi who has trained many high-level endurance athletes said that few people need more than 55% carbohydrates in their diet. Following is a link to some information about nutrient timing. There are many other great articles there as well. www.johnberardi.com/articles/nutrition/nutr_timing_1.htm. Another good source of information is www.bodyrecomposition.com from where I obtained some of the above information.

To follow a diet successfully, you have to know how many calories are in foods, how much you are actually eating and what is happening to your weight. A good site to track your calories and more is fitday.com. Then you need to know how much you are really eating. The only way to do that is to measure it, at

least until you have an idea of what a serving size is. To see what happens if you don’t measure correctly, watch the video part way down the page at www.burnthefatblog.com/archives/2008/07/i_love_this_fat_loss_secret_vi.php.

Finally, you should track your weight by weighing yourself at the same time under the same conditions. One day’s weight can fluctuate by several lbs. because of water retention, food transit time, etc.. A better idea is to weigh yourself for 4 or 5 days in a row and take an average. Another simple way is to measure your waist and hips and see if they are decreasing. If after two weeks you haven’t lost any weight then you need to either increase your activity or cut some more calories.

Finally, if you have trouble sticking to a diet, “The Bodyfat Solution” by Tom Venuto has been getting rave reviews. v

Send your questions or comments to rdannegger@nc.rr.com or call 872-1461.

Training Advice continued

The truth is that all diets work, but maintenance

following the diet is where most people fail.

22 www.ncroadrunners.org February/March 2009

By Rhonda Hampton

Quote of the month: “Ask not what your running club can do for you but what you can do for your running club” – Sally Squier, long time NCRC volunteer.

Since the last newsletter NCRC volunteer opportunities have been the 4th quarter Adopt a highway and the Resolution Run. AAH was the last volunteer event of 2008 and per December the volunteers weathered cold temperatures but were rewarded with hot

coffee, hot chocolate and bagels provided by AAH coordinator Steve Dezern. Resolution Run was the first volunteer opportunity of 2009. The valiant volunteers endured pre-race temperatures in the high 20’s but luckily were blessed with a sunny day that heated things up a little towards the end of the event. Thanks to all the volunteers who helped with these events.

Upcoming race volunteer opportunities include the Run for the Roses

(February), Adopt a Highway and Run for Our Hero’s April 25th. Please mark these on your calendar and send me an email (volunteers@ncroadrunners.org) or a call me at (919) 801-6153 if you would like to volunteer for either of these events.

February 28th is the date for the 2009 NCRC Awards and Volunteer Appreciation Celebration. If you have over 20 volunteer points save the date and you will be receiving an invitation. We will follow last year’s format with heavy hors d’oeuvres and beverages (yes, beer) provided by NCRC and open the event to all members for a $20 cover charge. See

the NCRC web site for “ticket” information or fill out the form below and send with a check to the address on the form.

If you have 5-19 volunteer points you can pick up your gloves or socks (5-9 points) or NCRC technical shirt (10-19 points) at the Jan. club meeting, the volunteer celebration or by contacting me.

Also, remember to check the volunteer list and if you were missed for any volunteer event or volunteer hours/points please contact me at volunteers@ncroadrunners.org.

Jennifer AhlerMeg Bernstien

James BlackMichael Cunningham

Elizabeth EglandSusan Hahnenkratt

Erv LoveJim Minter

Charles RodockerAmy Surrette

Kim ThompsonLisa WachterAnne Wendt

Taciana Yonkovich

10 YearsChris BlaserWade Clark

William EarnhardtJerry Paul Bill Tucker

5 YearsMargaret Fiveash

Welcome New Members! Happy Anniversary, Members! (February and March)

February/March 2009 www.ncroadrunners.org 2�

NCRC Volunteer Program Points

Joey Anderson(26.5) Terri Dowd(63.5) Lena Hollman(25) Tim Meigs(5) Calixta Solano(7)

Andrea Bachl(214.5) Audrey Downing(12) Amy Howard(11) Brooke Molineux(101) Bill Squier(58)

Erik Barrie(6) Liz England (30) James Howard(11) Melinda Munden(21) Sally Squier(58)

Jim Belt(10) Jennifer Ennis(24.5) George Howe(22.5) Grace Mutz(5) Alison Stephenson(12)

Bruce Bokish(40) Maragret Fiveash(20.0) Lisa Howell(15.5) Stephanie Neal(15) Cathy Stipe(15)

Nancy Bokish(33.5) Doug Fletcher(6) Alan Hughes(10) Emily Newkirk(28) Barbara Stone-Newton(18)

Laura Boone(6) Jennifer Frahm( 93.5) Cathy Ingram(8) Sara Newsom(8) Charlotte Sweeney(12)

Christy Bradley(20) Gary Franks(8) Darrow Johnson(20.0) Camilla Neilson(20) Aaron Tarter(11.5)

Brad Broyles(71.5) Bettie Furr(8.5) Eric Johnson(12) Starr Nicholson(20) Bianca Thompson(6)

Allan Brunner(12) Jennifer Garrison(6.5) Isaac Johnson(14.5) Sharon Owen(8) Lynn Thorne(10)

Andrea Burston(5) Teresa Goldston (20) Tom Karnatz(7) Sarah Place(5) Dawn Tooke(13)

Amy Bush(14) Michelle Greene(7) Donna Kidder(20) Bob Polito(7) Anna Troutman(10)

Shanaz Carper(7.5) Emily Griffith (5.5) Josh Kohler(13.5) Sandy Potter(7.5) Iris Turner(14)

Brandon Carter(11.5) Blair Groden(13) Olga Kruger(24.5) Val Price(9.5) Rachel Vidrine(5)

Traci Cooper(5) Karin Groden(134.5) Barbara Latta(16) Aaron Quick(614) Iris Vinegar(10)

Jodi Constantio(14) Amber Groves(5) Grace Lawrence(10) JonathonQuartey(5) Mike Waldvogel(317)

Kelli Corkins(5) Louise Guardino(6.5) Renee Lee(23.5) Sam Rizk(5) Mike Walsh(293)

Tammy Crafton(52.5) Georgia Hagen(60) Dave Lenat(26.5) Ryan Poling(9) Charles West (24)

Chris Damico(14) Jean Hagen-Johnson(56) Norma Lloyd(24) Dave Rouse(135.5) Anji Wills(13)

Bob Dannegger(49) Rob Hall (20.5) Rhonda Logan(50.5) Jane Rouse(141.5) Travis Wills(14)

Steve Dezern(29.5) Ken Hamilton(77) Irv Love(8) Teri Saylor(6) Janet Young(9)

Esther Dill (212) Rhonda Hampton(202) Laura MacLean(13) Lisa Schultz(7) Jim Young(6)

Ben Dillon(24.5) Eliane Hascal(107) Terri Massengill(12) Steven Seligman(26.5) Joyce Young(14)

Linda Dillon(9) Lisa Hathaway(21) Kari Mayhew(36) Wendy Sibley(6) Marjorie Zackheim(40)

Mark Dowd(59.5) Lynn Hoke(35) Nancy McMillan(15) Lauren Simmons(6.5) Tom Zimmerman(5)

Dec/Jan Adopt -A

Newsletter Highway Joey Anderson Bob Hastings Jane Rouse

Chris Damico Steve Dezern Bruce Bokish Lynn Hoke Steven Seligman

Bob Danneger Jennifer Frahm Nancy Bokish Alan Hughes Sally Squier

Esther Dill Rhonda Hampton Laura Boone Renee Lee Bill Squier

Jennifer Frahm Amy Howard Brad Broyles Dave Lenat Barbara Ston-Newton

Rob Hall James Howard Tammy Crafton Rhonda Logan Mike Waldvogel

Rhonda Hampton Norma Lloyd Steve Dezern Norma Lloyd Ben Walsh

Donna Kidder Barbara Ston-Newton Ben Dillon Laura McLean Denise Walsh

Carolyn Quarterman Linda Dillon Randy Mellott Mike Walsh

Aaron Quick Karin Groden Tony Moreno Charles West

Terry Saylor Georgia Hagen Johanna Outlaw Marjorie Zackheim

Jack Threadgill Rhonda Hampton Dave Rouse

FINAL 2008 VOLUNTEER POINTS (FOR THOSE OVER 5 POINTS)

Resolution Run 2009

2� www.ncroadrunners.org February/March 2009

NCRC’s Member Race ResultsDon’t see your race result? You can report all your races to Sue Karnatz at raceresults@ncroadrunners.org.

Steamtown Marathon, 10/12/08, Scranton, PA Jingle Bell 5K Run for Arthritis Foundation, 12/06/08, RaleighGary Franks 3:15:42 Tim Meigs 16:50, Winner!

ATT 10 Miler, 10/25/08, Apex Travis Wills 19:03Gary Franks 1:12 Laura Frey 20:11

Bill Squier 1:45, Age Group 2nd Eric Nesbit 20:22

Sally Squier 1:37, Age Group 1st Gary Franks 21:09

Old Reliable 10K, 10/16/08, Raleigh Tom Karnatz 21:59Kevin Jayes 39:58, Master's 3rd Barbara Latta 29:07

Gary Franks 42:39 Lesley Looper 38:02

Louise Guardino 1:06:13, Age Group 3rd Susan Hatch 39:00

City of Oaks Half Marathon, 11/02/08, Raleigh Las Vegas Half Marathon, 12/07/08, Las Vegas, NVSusan Hatch 3:09:54 Esther Dill 2:21

City of Oaks Marathon, 11/02/08, Raleigh Jeanette Hagood 2:38Jon Hayden 3:47:46, PR Teri Siragusa 2:38

Free To Breathe 5K, 11/08/08, Raleigh Teri Saylor 2:47Tim Meigs 16:36, Winner! Reindeer Dash For Cash 5K, 12/07/08, Greenville, NCCheri Taylor 27:47 Val Price 31:47, Age Group 3rd

Susan Hatch 38:20, Age Group 2nd Palm Beaches Half Marathon, 12/07/08, Palm Beach, FL ECU Army ROTC Wounded Warriors 10K, 11/08/08, Greenville, NC James Howard 2:18:25

Val Price 1:03, Age Group 2nd St. Micheal Jolly Elf Trail Run 5K, 12/13/08, CaryOBX Marathon, 11/09/08, Outter Banks, NC Tim Meigs 16:36 Winner!

Sally Squier 4:43, Age Group 1st, BQ Cheri Taylor 27:17

Bill Squier 5:23 Brad Broyles 31:51

Personality 10K & 5K, 9/08/08, Roxboro NC Susan Hatch 38:53, Age Group 2ndVal Price, Age Group 1st New Balance Reindeer Romp 5K, 12/13/08, Cary

Apex Turkey Trot, 11/23/08, Apex Brad Broyles 36:06Ivonne Chirino-Klevans 21:56 Age Group 1st Val Price 33:35, Age Group 1st

Lesley Looper 39:07 Ryans Reindeer 5K, 12/20/08, Fayetteville, NC Louise Guardino 32:18, Age Group 1st Val Price 32:06, Age Group 2nd

Susan Hatch 40:14, Age Group 1st Lincoln County YMCA Jingle Bell 5K, 12/20/08, LincolntonFirst State Bank 5K, 11/23/08, Rocky Mount, NC Brad Broyles 34:08

Val Price 30:37, Age Group 3rd Mount Mourne VFD Elf 5K, 12/27/08, Mount Mourne, NC Rocky Mount Half Marathon, 11/23/08, Rocky Mount, NC Brad Broyles 34:06

Anthony Hamilton 1:52 Eight Annual Resolution Run, 1/01/09, RaleighKen Hamilton 2:14 Travis Wills 19:18, Age Group 2nd

Inside Out Turkey Trot 8K, 11/27/08, Cary Jack Threadgill 21:49Tim Meigs 27:29, Masters 1st, Masters Course Record Mark Dowd 25:49

Cheri Taylor 45:32 Ben Dillion 26:35

Ridgewood Turkey Trot 8K, 11/27/08, Raleigh Mike Walsh 27:31Karla Werner 47:24 Thomas Walsh 27:32

Esther Dill 55:48 Jeanette Hagood 27:52, Age Group 3rd

Teri Saylor 55:48 Carolyn Quarterman 31:15

Karin Groden 59:03 Esther Dill 31:30

Turkey Trot 5K, 11/27/08, Goldsboro, NC Steve Futrell 32:25Val Price 29:48, Age Group 2nd Sue Karnatz 32:56

Sports Barn Turkey Trot 8K, 11/27/08, Chattanooga, TN Teri Saylor 34:50Brad Broyles 53:42 Teri Siragusa 36:03, Age Group 2nd

Run at the Rock 14 Mile Trail Run, 12/06/08, Burlington, NC Lesly Looper 38:12Jon Hayden 2:07:37 Susan Hatch 39:59, Agr Group 3rd

Jean Hagen-Johnson 46:27

Tsali Frosty Footfest 8K, 1/03/09, Nantahala National ForestBrad Broyles 71:03