THE ROADRUNNER JULY 2 0 1 9

Club Kokomo Road Runners

Running Injury Series This is the 4th article in the series about common running injuries. It will cover the symptoms, what causes them, how to treat the injury and how to prevent the injury from coming back. (Editor’s Note: I am not a doctor and the information is taken from Runner’s World Run Less Run Faster by Bill Pierce, Scott Mur and Ray Moss and from speaking with trained ex-perts in the fields of physical therapy and athletic training. If you are injured it is recommended that you seek help from a medical professional)

Iliotibial Band Syndrome Iliotibial Band Syndrome also known as ITBS is the most common cause for pain located on the side of the knee. Sometimes a runner has no signs or symptoms but is suddenly struck with lateral (outside) knee pain. Overpronation can result in stress on the iliotibial band. Weak thigh muscles, hamstrings, and quadriceps often are related to the risk for ITBS, as are weak gluteal muscles.

Signs & Symptoms:

Sharp or burning pain on the lateral side of the knee. Pain usually beings after running a certain distance and will likely worsen as the run continues. The pain may disappear following the run but will often return during the next run. As the ITBS worsens, the pain may show up earlier during the run and also during walking, particularly stair climbing. Occasionally redness and swelling can develop over the lateral aspect of the knee.

Treatment:

Rest, ice massage, and nonsteroidal anti-inflammatories can help with the acute symptoms. After the pain subsides, you should being stretching the iliotibial band. The quadriceps, hamstrings, and hip muscles will need strengthening to prevent recurrence. In extreme cases a doctor may have to prescribe a steroid injection.

Stretches & Strengthening:

ITB Stretch (foam roller)— Lie on your left side, use your left forearm and elbow to support your upper body. Place your right foot on the floor in front of your left knee. Place a foam roller under your left hip and roll your body over the foam roller along your outer thigh (between your hip and you knee). Roll back up so that the foam roller comes back toward your left hip. You can increase the resistance by stacking your right leg on top on your left leg. Roll back and forth for 30 seconds. Repeat on your right side. Strength Training 1. Squats– Stand with your feet shoulder-width apart. Keeping your feet flat on the floor, your back straight, and your

abdominals tight, squat until your thighs are parallel to the floor. Keep your weight on your heels rather than you toes. Do not allow your knees to move beyond the point of your toes. Your knees should point in the same direc-tion as your feet throughout the exercise. Your hands can be placed on your hips or you can hold your arms out in front to help maintain balance. Return to starting position. UPGRADE: hold a plate weight to your chest

2. Monster Walk— Place a mini-band around your knees or lower legs to make the exercise more challenging. Stand with your feet slightly more than shoulder-width apart. Keeping your abdominals tight, bend at the hips and lower your torso so you are standing in a half squat stance. Maintaining your wide stance, step forward with your left leg, then with your right leg. Repeat the exercise stepping backward, keep a wide stance. You can place your hands on your waist or out in front of you. Make sure that you do not allow your knees to turn in (or collapse inwards) during this exercise. Keep knees bent through the entire exercise.

3. Clam Shells– Lie on your side with your knees and ankles together, your hips bent at 45 angle. Your heels should be in line with your butt. Raise your top knee toward the ceiling as high as you can (top knee moves away from the bottom knee) and then return to starting position. Keep your feet together and avoid rotating your pelvis or back; do not allow your hips to roll back (make sure that your top hip stays facing the ceiling); keep your spine straight. Hold for one breath, the slowly lower your knee to the starting position. Place a mini-band around your knees to make the exercise more challenging. Repeat on both sides.

—Tiffany Massey

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Member Profile

Name: Ashley Shanks How long have you been running/walking? I started running in February 2006. It took me a year to get over a mile! I had no idea what I was doing and knew no one that was a runner. I was running in shoes that were completely wrong for me and the wrong size! Now I am blessed to know all my wonderful Club Kokomo Roadrunners family. How long have you been running/walking? I started running in February 2006. It took me a year to get over a mile! I had no idea what I was doing and knew no one that was a runner. I was running in shoes that were completely wrong for me and the wrong size! Now I am blessed to know all my wonderful Club Kokomo Roadrunners family. What made you start running/walking? At almost 40 this sounds so silly, but I wanted a six pack. Nothing else I had tried had made it happen. Turned out running was a great choice, physically, socially, and most importantly, mentally. Best athletic accomplishment and why? One of the things I am most proud of accomplishing is the Sprint Tri I did with my wonderful friend, Jennifer! It was a great time and treasured memories. If you like to race, what is your favorite race distance? Why? 15k. It’s challenging without requiring a training regimen. Favorite local running route? Anyplace I can run with Keith. It makes me happy. Favorite club race? Why? Be Fierce 5k. It hasn’t happened yet but it’s going to be PHENOM-ENAL! Favorite non-club race? Why? I loved the Queen Bee half marathon in Cincinnati. It was chal-lenging and fun. Great all women’s race and I got to run it with a childhood friend and her daughter. Favorite post run/walk treat? Cookies!!! Or chocolate!! What is your favorite piece of running/walking gear? Garmin. I HAVE to know how far I’ve ran and I have to end on quarter increments! Favorite running/walking related book or movie? What I Talk About When I Talk About Running. By Haruki Muraka-mi. Do you have a running/walking superstition? My shoes just have to feel just right or I will mess with them until they feel “just right”. If you could run/walk with anyone, who would it be?

Keith, no question. Why did you join CKRR? I joined originally so I could start the Rudolph Run at the Kokomo Library. I stayed because I love the comraderie, helping out with races, and getting other people involved in running. Anything else you'd like the CKRR members to know about you? I am so proud to be a part of coyote kids. I am truly blessed to help with coyote kids and help it in its continued success. At almost 40 this sounds so silly, but I wanted a six pack. Nothing else I had tried had made it happen. Turned out running was a great choice, physically, socially, and most importantly, mentally. Best athletic accomplishment and why? One of the things I am most proud of accomplishing is the Sprint Tri I did with my wonderful friend, Jennifer! It was a great time and treasured memories. If you like to race, what is your favorite race distance? Why? 15k. It’s challenging without requiring a training regimen. Favorite local running route? Anyplace I can run with Keith. It makes me happy. Favorite club race? Why? Be Fierce 5k. It hasn’t happened yet but it’s going to be PHENOM-ENAL! Favorite non-club race? Why?

Points of Interest:

Run a non-club race lately? Don’t forget to share so everyone can see the cool races you’ve done!

Send all info and pics to: editorckrr@gmail.com. REMINDER: to receive club points the info must be

turned in within 14 days of completing the race.

On June 2, 2019 Byron Bundrent completed the Rock N Roll Half Marathon in San Diego

California with a time of 1:26:00. He finished 3rd in his age group 55-59. Congrats!

Anna Rangel and Tiffany Massey ran the ShePower Half on Sunday June 9, 2019. Anna

finished in 2:09 and Tiffany Massey finished in 3:14. Great Job Ladies!

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The Predict-a-mile was a huge success with 34 participants! Winners were: 1st Place Sue Kel-

ler, there was a tie for 2nd & 3rd, Katrina Leger and Betty Yard. Congrats ladies!! There was lots of

good food at the post run picnic. The 2nd leg will be the Haynes Apperson race on Saturday 7/6/19.

The 3rd leg will be Saturday July 27.

Masters Bruce Savage 1 Heather Weber 2 T.A. Weber 3 John Brack 4 Phil Rozzi 5 Simone Bruce 6 Kelly Studebaker 7 Max Elmore 8 Ann Hubbard 9 Ronnie Greene 10 Jeanine Elmore 11 Jenny Tudor 12 Open Chad Salinas 1 Emilie Hubbard 2

Walkers Sue Keller 1 Katrina Leger 2 Betty Yard 2 Carol Savage 3 Jim Gross 4 Deb Taylor 5 Vern Keller 6

Under 20

Kelsey Weber 1 Haden Salinas 2 Haley Salinas 3 Owen Salinas 4 Maggie Weber 5 Alex Studebaker 6 Brody Brack 7

Triple Crown Points Standings

Saturday July 13 Race for Grace 5K Run/ Walk 8am Calvary Presbyterian Church, 7th and Spencer St. Logansport $12 early then $15 (574)753-0505 Saturday July 20 Panther Prowl 5K Run/ Walk 8am Russiaville, In $20 Pre-registration/ $23 late registration Gary Jewell, RD Saturday August 3 Norris Converse 5K Run/ Walk 8am Front of First Farmer’s Bank, downtown Converse, In $8 advance/ $10 day of John Norris, RD Saturday August 10 Forget Me Not 5K 8am Waterford Place Health Campus 800 St. Joseph Dr. Kokomo, In $20 advance, $25 late Jessica Wiles, RD Saturday August 24 Running the Shores 5K Run/ Walk 8am Champaign Shores, Co Rd 440 W & Lakeshore Dr, Kokomo $20 early registration Todd Moser, RD Monday September 2 Blueberry Stomp 5K/ 15K 9am Centennial Park, Plymouth, In $25 advance, $30 late bluberrystomp@gmail.com Saturday September 7 Steps to Recovery 5K Run/ Walk 8am Gilead House, 406 E Sycamore St. Kokomo $30 early then $35 after 8/12 Saturday September 14 Saints on the Run 5K Run/ Walk 8am St. Joan of Arc, 3155 Co Rd S 200 W. Kokomo Advance: $20 adult, $15 youth, Late: $25 adult, $20 youth, $55 Family rate (living in same household) Heather Weber, RD

Saturday September 21 Fueled by Fire, Amboy VFD 5K Run/ Walk 9am 216 N Main Street, Amboy, In 46911 $25 https://runsignup.com/Race/IN/Amboy/FueledbyFire5K Saturday September 28 Bee Bumble 5K/ 10K 8am Burnettsville, In $30 early registration/ $35 race day registration Don Hurd, RD Saturday October 5 Cole Porter 5K/ 15K 9am Riverview Event Center on Canal Street. (the old Homers Bowling Alley). 421 W. Canal St., Peru, IN Saturday October 12 Red Gold Run to Crush Hunger 10 K 9:30 am / 5K 9:45am St. Joseph Center 1306 South A Street, Elwood, In 10K advanced: $40, late: $45/ 5K advanced: $30, $35 late Also have Group Rates– “Club Kokomo Road Runners” http://www.redgold5krun.com Saturday October 19 CK Charity Run 5K— V 9am McKinley School, 1217 W Carter St. Kokomo Free Will Donation Jeannie Townsend, RD Saturday October 26 Chili Chase 5K Run/ Walk & 10K Run 10am EastPointe Bible Church, 1540 E. Paw Paw Pike, Peru, In With shirt: $25 advance, $30 late, Without shirt: $15 advance, $20 late Ebc.chili.chase@gmail.com Sunday November 3 Run the Mounds 2pm 4306 Mounds Road, Anderson, In 46017 $20 advance, Students $5 http://www.andersonroadrunners.org/ Thursday November 28—V CK Cares 5K Run/ Walk 8am Rogers Pavilion Highland Park, Kokomo $10 Ray & Robin Tetrault; Mark Shorter, RD Tuesday December 31 CK NY Eve 5K Run/ Walk— V 2pm Rogers Pavilion, Highland Park, Kokomo $5 member/ $8 non-members Ashley Shanks, RD

2019 CKRR Race Schedule

Page 4 THE ROADRUNNER T H E R O A D R U N N E R

V—volunteer opportunities for club members. Changes in Red

CKRR Fun Run in the Park Every Wednesday

Free to all!!

Run any distance you want!!

Highland Park @ 5:30PM

Registration located at concession stand

Check Club Kokomo Roadrunners Facebook page for announcements.

Page 5 THE ROADRUNNER

CLUB MEETING

MONDAY JULY 18, 2019 @ 6 P.M. @ CROSS AMERICA N REED ROAD., KOKOMO, (ACROSS FROM GFS & MENARDS)

SOCIAL HOUR @ 5P.M. SOFT DRINKS WILL BE PROVIDED

Results for the Flora Hog Jog can be found at onlineracere-sults.com Search Hog Jog.

Be Fierce 5K 2019 6/29/19 1. Julynne Spidell 21:18 2. Anna Servies 26:23 3. Tami Greene 27:44 4. Valerie Snyder 28:54 5. Leah Mitchell 29:27 6. Kelsey Weber 29:27 7. Valerie Amend 29:57 8. Anna Rangel 30:11 9. Rosellen Connelly 30:18 10. JoAnn Quinette 31:06 11. Brittiani Gillem 32:08 12. Norma Hawes 33:16 13. Brittani Off 33:17 14. Christina Kline 33:44 15. Libbi Canady 34:06 16. Peggy Turner 34:56 17. Deborah Carpenter 34:57 18. Rebekah Lorenz 34:58 19. Emma Kahn 34:59 20. Nicole Hansen 35:23 21. Kylee Phenis 35:29 22. Katie Childers 36:23 23. Spencer Holder 36:38 24. Mary Miller 36:47 25. Natalie Schnurpel 37:24 26. Lisa Hemmeger 37:26 27. Andrea Hoover 37:29 28. Beira Jones 37:39 29. Jeri Jones 37:41 30. Avery Hill 38:44 31. Faith Mooney 38:45 32. Sharon Van Meter 39:10 33. Macey Titus 40:23 34. Kelsey Moran 40:31 35. Jamma Kelly 40:37 36. Kristin Wilson 40:47 37. Jennifer Adams 40:48 38. Cara McKellar 40:56 39. Natalie Hoover 40:05 40. Brittany Hoover 41:34

41. Hannah Hoover 41:35 42. Julie Childers 41:54 43. Marie Yager 42:13 44. Shelley Dowden 42:42 45. Kyla Moran 43:02 46. Rozlyn Hernandez 43:41 47. Mia Hernandez 43:42 48. Jossie Helmerick 43:44 49. Kathy Snyder 44:44 50. Marianne Wilson 44:45 51. Zephanie Niccum 45:04 52. Chrissy Waddups 45:29 53. Amanda Maloy 45:29 54. Sandy Walter 54:41 55. Cheryl Simmons 46:20 56. Kyanne Shedron 46:36 57. Erica Huffman 47:43 58. Jeanine Elmore 47:48 59. Amy Healton 47:59 60. Amanda Campbell 47:59 61. Jenny Tudor 48:48 62. Emily DeCosta 48:52 63. Jan Wall 49:21 64. Erica Schieffer 50:43 65. Cynthia Sparling 50:44 66. Annabella Steele 51:29 67. Athena Steele 51:32 68. Anita Dillman 52:30 69. Sherry Kestle 52:32 70. Nina White 52.38 71. Alexandra Marks 52:39 72. Heather Lynn 52:40 73. Emilie Hubbard 53:39 74. Ann Hubbard 53:39 75. Lisa Bickel 53:56 76. Elizabeth Howerth 53:57 77. Pat Sparling 54:02 78. Sherry Thompson 54:04 79. Sarah Fawcett 54:16 80. Breanna Van Ness 54:17 81. Tara Wright 54:17 82. Stacey Moran 55:01 83. Hannah Anderson 55:08 84. Pamela Anderson 55:09 85. Stephanie Oden 55:32 86. Brittney Shaffer 55:33 87. Amy Dehart 55:33 88. Katrina Leger 56:01

89. Sue Keller 56:02 90. Deanna McAtee 56:05 91. Angela Droll 56:12 92. Sky Salomon 56:25 93. Whitney Merrell 56:25 94. Kathryn Stremiecki 57:08 95. Kimberly Dillman 57:12 96. Carley Williams 57:12 97. Denise Brehmer 57:45 98. Diana Brehmer 57:45 99. Holly Willman 57:47 100. Miranda Gehrke 57:48 101. Jean Heflin 58:42 102. Rosalie Prifogle 58:57 103. Tracy Bukowsky 59:10 104. Carriagan Kurzeja 59:10 105. Susan Klee 59:10 106. Riley Grimes 59:53 107. Gwen Grimes 59.53 108. Amanda Alford 59:58 109. Paula McDorman 1:00:28 110. Lillian White 1:00:28 111. LeeAnn Salomons 1:00:52 112. Angie Nutter 1:00:53 113. Jenny Garst 1:00:54 114. Kelly Studebaker 1:00:55 115. Tara Scott 1:00:57 116. Arianna Shanks 1:01:21 117. Kendall Hill 1:01:22 118. Lee Lavengood 1:01:24 119. Kelly Schenkel 1:01:24 120. Diana Deyoe 1:05:14 121. Alexandra Taylor 1:05:19 122. Anita Eggleton 1:05:21 123. Chari Deyoe 1:05:23 124. Margaret Sasser 1:07:24 125. Madison Reed 1:07:50 126. Emily Sparks 1:08:13 127. Amber Reed 1:08:19 128. Christiana Scott 1:09:41 129. Mary Campbell 1:09:41 130. Karie Merrell 1:10:36 131. Melody Criswell 1:10:36 132. Michelle Glassburn 1:10:37 133. Carol Savage 1:10:38 134. Melody Phillips 1:10:39 135. Donna Crousore 1:12:00

2019 Points Standings

RUNNERS

FEMALE 0-12

Hughes, Sarah 20-1

Weber, Kelsey 20-1

13-19

Smith, Elizabeth 75-4

Mitchell, Leah 40-2

Moore, Hannah 20-1

Salinas, Haley 20-1

Shanks, Arianna 15-1

20-24

Hill, Avery 20-1

White, Kate 20-1

25-29

Hubbard, Emilie 112-6

Kirkwood, Bethany 75-4 H

Gillem, Brittiani 75-4 H

Carpenter, Deborah 15-1

30-34

Massey, Tiffany 105-5 HRD

Heflin, Laura 100-5 H

McDorman, Nicole 40-2

Hulburt, Holly 15-1

35-39

Snyder, Valerie 115-6 H

Shanks, Ashley 90-4 HVRD

Hudson, Kayla 62-4

McQuaide, Dani 60-3 RD

Greene, Tami 40-2

40-44

Tudor, Jenny 141-9 H

Shafer, Amy 120-6 MH

Van Horn, Jennifer 65-3 RD

Hawes, Norma 62-4

Ludlow, Michelle 57-4 M

55-59

McKellar, Cara 140-7 H

Hubbard, Ann 105-6

Studebaker, Kelly 104-7

McBride, Molly 15-1

60-64

Rangel, Anna 160-8 H

Snyder, Kathy 115-7 H

Taylor, Deb 84-5 H

Elmore, Jeanine 81-6

Tetrault, Robin 15-1

65-69

Cole, Robin 60-3

MALE 0-12

Snyder, Ethan 60-3 V

Snyder, Owen 40-2 V

13-19

Alex Studebaker 115-6 V

Hughes, Jonah 20-1

25-29

Kennedy, Kory 100-5 HV

35-39

McQuaide, Johnathan 60-3 V

Snyder, Mat 40-2 HV

40-44

Kline, Justin 20-1

45-49

Craig, Aaron 80-4 V

Hill, Keith 80-4 HVV

50-54

Noel Shafer 160-8 MH

Graham, Michael 30-2

Moore, Ron 15-1

55-59

Scott Deyoe 177-10 HHV

Rozzi, Phil 117-7 HV

Bundrent, Byron 100-5 HH

Tierney, Warren 77-5 HV

60-64

Elmore, Max 185-10 HV

Andrews, Don 80-4 H

Mike Deardorff 80-6

McAndrews, Keith 79-5 HV

Savage, Bruce 54-4V

Townsend, Greg 40-2 VV

Snyder, Norm 32-2

65-69

Greene, Ronnie 100-5 MH

Shorter, Mark 75-4 VV

Kilcline, Steve 20-1

70-74

Hughes, David 120-6 HV

Stucker, Ricke 60-4

Stinchcomb, Floyd 40-2

75-79

John Peters 80-4

80+

Case, Riley 40-2 V

WALKERS

FEMALE

25-29

Napier, Sarah 52-3

40-44

Wise, Katrina 140-7 V

50-54

Tierney, Felicia 80-4 HV

Savage, Carol 70-4

Kestle, Sherry 35-2

55-59

Miller, Mary 160-8 H

Wilson, Marianne 100-6 V

Deyoe, Chari 72-5 H

Heflin, Jean 54-4 V

60-64

Yard, Betty 100-5 H

Stillwell, Debbie 20-1 V

65-69

Keller, Sue 140-7 RD

Wall, Jan 75-4 H

Townsend, Jeannie 40-1 VV

Lorenz, Angela 20-1 V

70-74

Brown, Diana 40-2 V

Dillman, Anita 40-2

MALE

30-34

Lorenz, Vince 100-5 H

65-69

Keller, Vern 114-6 VRD

Lorenz, Toney 105-7 H

Wilson, Stephen 105-6

Wall, Greg 80-4 HV

70-74

Michael, Robin 55-3

McBride, Bob 40-2

75-79

Gross, Jim 120-6

Coughlin, Dan 20-1 V

Mohr, John 15-1

80+

Cupp, Bob 40-2

July Birthdays

If you see them wish them a Happy

Birthday!!

7/3 Katie White

7/4 Ashley Shanks

7/5 Bill Heck

7/7 David Bruce

7/7 Shirley Bugher

7/8 Scott Deyoe

7/8 Anita Dillman

7/8 Cara McKellar

7/8 Kelly Studebaker

7/10 John McGinty

7/12 Hannah Moore

7/14 Paul Wyman

7/14 Shelly Wyman

7/14 Danielle McQuaide

7/14 Debra Perkins

7/17 Vince Lorenz

7/21 Tim White

7/23 Taliah Wright

7/25 Kelly Wright

7/27 Norm Snyder

7/31 Molly McBride

2936 Congress Drive, Kokomo, IN 46902

C L U B K O K O M O R O A D R U N N E R S

We’re on the WEB— www.ClubKokomoRoadRunners.com Facebook—Club Kokomo Roadrunner

Contact the editor— editorckrr@gmail.com

On June 10, 2019 the meeting was called to order at 6pm by President Dani McQuaide 1.Prayer by Carol Savage 2.Sue Keller made a motion to suspend the reading of the minutes. Bruce Savage 2nd the motion. Motion carried. 3.Sue Keller made a motion to accept the minutes. Bruce Savage 2nd the Motion. Motion carried. 4. Treasurer’s report given by Mark Shorter 5. Old Business a. Madison from the Gene Parks 5K requested their deposit back. Vern 2nd the motion. Motion carried. Mark asked about changing the start time for

next year. They will think about it. b. Vern Keller made a motion to get his deposit back from using the club tent. Carol Savage 2nd the motion. Motion Carried. c. Vern Keller made a motion to return the deposit for MCF. Stan Shuey 2nd the motion. Motion carried. d. Vern commented that there was not enough stakes to put up both tents and one of the support poles is broke. e. Mark Shorter stated that deposit refund requests must be made in person at a business meeting, not in a written letter. f. Diana Brown brought up making a donation to Cross America. Stan brought up the idea of giving them advertising on the back of a shirt or something

like that. g. The Confluence Running Club from Logansport came down and ran with several club members. Event went really well. We plan to do it again in July

and maybe August. h. Coyote Kids first night went really well. 647 ran, 210 that registered but weren’t there. 6. New Business a. Jim Yates and Mike Kuepper race directors for Cole Porter race. Money from race benefits nickel plate trail. Looking for thoughts and ideas for the

event. Participation has been going down over the last couple of years. Mark suggested doing a 5k & 10K instead of 5k & 15K. Sherry Kestle com-mented about having to wait on the 15K people to finish to get awards. Suggested to start 15k half hour early. Different colored bibs for walkers and runners! Unique trophies for 1st place winners. Door prizes. Raffle of bicycle. Thanked club members for participation!!

b. Vicki Boles Sept 7th HESP used to be the Walk a thon at Maple Crest there is a 3 mile course. Donation. Vicki Boles Made a motion for club to spon-sors HESP $100. Trying to raise $35,000 Stan Shuey 2nd. Motion carried.

c. Mark asked about doing club shirt for Haynes Apperson. Possibly use Gold Medal. Only for Pre registered club members. d. Mark Shorter received Equipment form for Running the Shores but no check. 6. Meeting Adjourned. Those present were: Don Andrews, Jenny Tudor, Dani McQuaide, Tiffany Massey, Vicki Boles, Carol & Bruce Savage, Mark Shorter, Vern Keller, Anita Dill-man, Sherry Kestle, Diana Brown, Stan Shuey, Shirley Bugher, Ashley Shanks and Mary Miller

CKRR CLUB MEETING JU NE 10 , 2019 Page 7 THE ROADRUNNER