IN PASSINGNovember/December 2017 — Volume 34, Number 6

NEWSLETTER OF THE SECOND WIND RUNNING CLUB

IN THIS ISSUE

Women’s Fitness 5k ReportA TWO-HUNDRED Mile Race Chicago Marathon Recap

20 Questions with Mike Davis and Maggie FalenschekMy Ironman Goal !

2 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Keep those stories coming!Your contributions to the newsletter are vital. Please e-mail your race results,

articles, photos, etc. by December 15th for the January/February issue.Articles and accompanying photos to newsletter@secondwindrunningclub.org

Results and race photos to raceresults@secondwindrunningclub.org

Want to get the Word Out? Advertise with Us!

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Business Card: $15 (single insertion) $38.25 ( ½ year; 3 insertions) $67.50 (full year; 6 insertions)To place an ad or to receive more information, please contact John North by e-mail at jsn@jsnorth.com.

Board Meetings Second Wind Running Club board meetings are open to all members and occur on the third Tuesday of each month. Additionally, the board meeting agenda and meeting minutes are available online.

Please send corrections, comments, criticisms, or suggestions to Nicholas Heller at newsletter@secondwindrunningclub.org. When submitting an article, please include the text and captions for photos in a text document and the photos as separate files, also attached to the email.

For changes in telephone number or e-mail address, please contact the SWRC membership coordinator at membership@secondwindrunningclub.org. Second Wind Running Club is proud to annouce that In Passing newsletters are available online and will no longer be printed and mailed - instead, the newsletter will be available in full-color online and notifica-tion of this will be sent via email if you have supplied your email address to the SWRC membership coordinator.

Cover Photos: The cover photo was chosen by popular demand by club members and shows SWRC President Magdalena Casper-Shipp and her pacer, Chris Tucker, of Sacramento, CA, pausing for a photo under the milky way around mile 93 of the Tahoe 200 on September 9, 2017 near Heav-enly, Nevada. See more amazing photos from this (and other 200 mile races!) at run200photos.com. Credit: Scott Rokis Photography

Officers

President Magdalena Casper-ShippTreasurer Marc MillsSecretary Amber Anderson

Board Members

Amber Anderson, Magdalena Casper-Shipp, Bill Dey, Jim Fair III, Nicholas Heller, Aldo Manfroi, Marc Mills, Ben Newell, Valeria Rohde, Andrea Stack, Richard Tapping

Race Coordinators Magdalena Casper-Shipp, Bill Dey, Aldo Manfroi

Webmaster webteam@secondwind runningclub.org

Newsletter TeamEditor Nicholas HellerRace Editors Kirk Bedwell, Richard TappingAdvertising John North, Marc Mills

www.secondwindrunningclub.org

November/December 2017 — Volume 34, Number 6 3

Join the club and receive six great issues each year!

For membership information, visit http://www.secondwindrunningclub.org/membership.

Want to know about new running events, changes, or last-minute updates? All members are part of the club’s email list on Google Groups. Make sure your Google preferences are set to receive these emails.

President’s Corner with President Magdalena .........................................................................4New Members ...............................................................................................................................4Race Results ..................................................................................................................................5Cross Country Scholarship - Update .........................................................................................5Women’s Fitness 5k - Many Perspectives ..................................................................................6Introducing Tom Eaton .............................................................................................................10My Ironman Goal and My Surprise Realization ....................................................................12Chicago Marathon Race Report ...............................................................................................14Twenty (or so...) Questions with Mike Davis ...........................................................................16Twenty (or so...) Questions with Maggie Falenschek ..............................................................19Full/Half Marathon Training Program ....................................................................................21Running Recipes from Ruairi ...................................................................................................22Tahoe - Not a Race Report ........................................................................................................23Announcement - Annual Meeting and Awards Banquet 27 Jan 2018 ...................................28Announcement - Call for Board Members and Volunteers ...................................................29Proposed By-Laws Change .......................................................................................................30Mind of Magness ........................................................................................................................32Race Results ................................................................................................................................34

IN THIS ISSUE

New Members for August and SeptemberAugustVera AdkinsLeslie BarrSarah BeasleyMary BestEmily BradenYvette BrownShane CultraJudy EinckMelissa FaulknerLori Fossier

Rachel FullerKate KaputHalie KastlErin KirbyRachel KlothLaura KoritzStephanie LandblomAlicia Liay von Bod-manScott MendozaMegan Parsons

Silpa PrabhakarJill ThomasVanessa UdryTiffany VerhoevenGale WaldenJudie WatsonLindsey Wendt

September Aaron ChurchillNancy Finfrock

Charles GibsonJonathan GibsonStephanie HayekSarah Hong-ConderCasey KashnigCarly PraisDena TjarksCaroline TonozziMelissa WhittallLeanne Zen

4 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

President’s Corner - Run Streaking for the Holidays!Second Winders, The words conjure up the image of someone get-ting naked and running across a field. But to do this in winter? In TOWN??? No. Please don’t. Instead, do a run streak. It’s a great way to stay active and motivated as the weather gets cold and the holidays make things hectic. Pick a minimum distance (1 or 3 miles are popular) and then just go for a run every day from Thanksgiving to New Year’s Day that is at least that long. Adapt the rules to fit your needs (maybe a minimum 20 minute run/walk is a better fit for your life and training goals). Sounds easy, right? Wrong. About three weeks in, it’s HARD to get out and go. Then, you realize that it’s almost New Year’s, and the stubborn desire to complete the run streak takes over and it gets fun again. Plus, it’s a great way to stay out of the holiday treats, or the holiday drama. This year Thanksgiving is almost as early as it can be, on November 23. And De-cember always has 31 days, so 2017’s full run streak will be 40 days. Maybe you’ll discover you really enjoy this chal-lenge. I have one friend who has ran every day for nearly 10 years. I can’t imagine how he does that, every day, even when he’s sick, or traveling, or out of clean socks. When asked about it, Scott Hendren said, “For me, a rest day often turned into several days of “I’ll do it tomorrow”. So the streak started as just an attempt to maintain some consistency in my train-ing. And it worked. In spite of predictions, I have had

fewer injuries, better mile-age and better race times than ever before. More im-portantly, I have maintained my love of running.” Jeff Riddle has ran over 100,000 miles. He said this about run streaking: “I had a 1000 day streak in 1977-1979. I did it because I loved to run and read an article on Ron Hill (British runner) who had a streak of many years and thought “heck I could do that.” I stopped because of a girl I met (my wife). Since then I’ve not tried to stay on a long streak. I have a “men-tal” streak of always wanting to run every day. As long as I conduct my running program in a way that I always want to run I will run almost every day. But if a family event or something else comes up it’s no big deal. I’m right back at it the next day. Doing this I’ve missed only 5 or 6 days a year for a long time.” Celebrate your winter holidays with a run streak! Or if, you’ve been streaking for years, share your story with us in a future issue.See you on the trails (fully clothed, please)!Magdalenapresident@secondwindrunningclub.org

Magdalena enjoys running in the colder temps!

November/December 2017 — Volume 34, Number 6 5

High School Cross Country Team Scholarship - Update

Part of the Second Wind mission is to promote and encourage running as a sport and as a means of health-ful exercise. The board awarded this year’s scholarship for $250 to the Unity High School Girls Cross Country team, coached by Kara Leaman. She provided an update on their season so far, “Our season has been going well! We have had 7 team wins, and in two meets we finished 2nd without our number 1 runner. We won the first Illini Prairie Conference championship. We are looking forward to Regionals next weekend and hope to carry our success through the postseason to run at Detweiller Park for the state meet on November 4th. We are

the favorite to win it all and that is our goal! Thank you, Second Wind, for your support this year!” The board congratulates the Unity Girls High School Cross Country team and wishes them all the best in their upcoming season finale. This scholarship is just one way that Second Wind has given back to our community. So far this year, the board has approved donations totaling $2,000. As a member of Second Wind this is the positive impact that you are making in our community. Thank you!

RRCA News Compiled by Nicholas Heller

RRCA Announces Group Music License Service with ASCAP

The RRCA now offers a combined group music license service through both performing rights organizations ASCAP and BMI. The RRCA and the America Society of Composer, Authors and Publishers (ASCAP) are pleased to announce that the two organizations have worked to develop a simple and cost effective group music license service for members of the RRCA, offering a discounted rate of 10% off the regular licensing fee for an endurance event. This new service, coupled with the RRCA’s current group program with BMI, is a first-of-its-kind in the running industry and will provide RRCA member clubs, events and event management companies with a simple process to obtain annual music licenses for events from both performing rights organizations (PRO) through a single transaction with the RRCA.

Did you know that if you play music or someone performs at your event, it is considered a “public perfor-mance” and you must obtain a music license for the “performing rights” from a “performing rights organiza-tion” (PRO)?

The RRCA will begin writing members to the ASCAP music group starting on October 1, 2017 along with the existing BMI license for any events that still need a music license for this calendar year. Music licenses from both BMI and ASCAP for 2018 events will be available to all RRCA members when the join/renew process opens in mid-October. Events can pay for their music license at any time during the year so long as the event pays the fee at least 30-days before the date of the event. For more information on this, please visit the RRCA webpage for more details (click the article).

6 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Women’s Fitness 5k - Recapby Irene Bond Anderson, Judie Watson, Martha McSimms

What a treat to return to Urbana and experience the 32nd running of the Women’s Fitness 5K Run/Walk as a participant. I was overwhelmed with how spe-cial it was to participate in this all-women’s event, an event that started from a small idea and that has come to mean so much to so many. Background: My name is Irene Bond Anderson. I am/was a townie, a 1977 graduate of Urbana High School, former part owner of Body n’ Sole Sports, aka “the shoe lady,” and one of the original founders of the Second Wind Running Club. Yes, that’s right. I was there that fateful day at Ann and Al Morris’s pool, alongside Dennis Lewis, Gene Wicks, Tom Jordan, and Gene Pitcher. Not sure if Jim Yost or Jim Atcheson were there or Dave Cobb—I am not sure of the entire cast of characters, but I remember that first meeting vividly, where the idea of Second Wind was hatched. I am also the originator and first race director of the Woman’s Fitness Run/Walk (a role I filled for 5 years), first organized in 1986. For context, 1984 was the first Olympic Games that allowed women to run races longer than 1500 meters. Joan Benoit won the very first Women’s Olympic Marathon—just two years prior to our first running of the WFR. Crazy…and even in my high school time (1973-77), local press showcased the inclusion of the first female (actually two, but one dropped out) on the all-male Urbana High School cross country team, courtesy of title IX ruling by the court system. The reality of that momentous occasion was one of reluctant inclu-sion, as my good friend and “guinea pig” Paquita Zuidema, remembers. Even though she was a hero to me, she reports a less rosy picture in which she was

not allowed to be in the team picture and suffered other painful moments of ostracism.

A Race Is Born: When I first purposed the idea of the Women’s Fitness Run, I was told in a half-joking way—“wasn’t this sexist?”—which I cheekily an-swered with an affirmative, noting now the shoe was on the other foot (pun intended). To be honest, I originally purposed this idea out of a frustration: of all the road races I had won, I’d never had the reward of breaking the tape while crossing the finish line as first overall female. This small some-what selfish motive quickly transformed into some-thing much more meaningful. Enter Judy Yost and Kathy Vance, who went to bat for the WFR and found sponsorship money for this little idea!! And of course Mike Lindemann, a stalwart force in the land of race organizers, contributed his invaluable services as well as Second Wind Running Club. At the very first running of this race, we were blown away by how many women of all ages par-ticipated. The spirit of appreciation and exhilaration was enormous. What a treat it was to witness these participants testing their prowess in an athletic event, many for the very first time in their lives. It was pro-foundly moving. Many reported that while they had been running or power walking for a while, they felt intimidated by other road races that included men; but in this all-women’s race, they felt supported.

Jan Seeley provided us with a picture of Irene from the 1987 Women’s Fitness 5k Run and Walk. Jan Seeley won that 5k run in a time of 19:12. Race founder Irene Bond Anderson with sponsor Mary McGrath

and current directors Jan Seeley and Judy Yost, 01 Oct. 2017.

November/December 2017 — Volume 34, Number 6 7

Fast Forward to October 1, 2017: This year the stars aligned and I was excited to be able to be at the WFR as a participant, as I now live in the Chicago area. My running days behind me, I entered in the walk divi-sion. I was overwhelmed to be recognized and appre-ciated as the founder by current director, the indefati-gable Jan Seeley. The weather was perfect, and returning to Crystal Lake Park sparked so many positive running memories for me. During the warm-up, I met a woman 91 years of age who was registered to walk and who was a returning participant. She was there with her daughter, who was also walking. Then I was amazed to meet a 79-year-old woman who was eager to let us know this was her first athletic event EVER! What a treat to hear their stories and witness their enthusiasm and trepi-dation. These women are testing themselves in ways that were not available to them in their earlier lives. As we lined up to start the race, Jan kindly introduced me to the crowd as the originator of the race. And so it began. It was an unparalleled experience to participate in my first all-women’s race. Women along the course recognized me and thanked me—over and over. It was a struggle to stay focused on my walk and not be over-whelmed by the flood of emotions that arose. After the race, a younger woman approached me and shared that she had grown up doing this race with her mother and she loved it for the “all women” component. She now works at Crisis Nursery and also wanted me to know that this organization has received a total of $20,000, thanks to this race. I am so very grateful to Jan Seeley and Judy Yost for keeping the race alive, as well as the support of Second Wind Running Club and of course Mike Lin-demann of Body n’ Sole Sports. Clearly, there is still a need to protect this supportive space, as it continues

to offer a safe space for wom-an to push them-selves to new heights at any age. Thankfully

younger women can’t even imagine a world without sports for all. But it is not such a distant memory for all. The spirit of the Woman’s Fitness Run/Walk still reminds us of this history and the powerful changes that can take place on a local level—all from a small idea.

Being a Mentor for the Beginning Women

by Martha McSims

When Magdalena asked for volunteers this past summer to lead the Beginning Women’s Running Group, I jumped at the opportunity. I thought it was the perfect way to give back to a program that jump-started my joy of running a year ago. I knew I didn’t have a lot of running experience, but I knew I would have great mentors to back me up. I felt really bad that I was injured the whole time. But, what I lacked in being able to run with these wonderful women, I made up with encouraging and motivating them in any other way that I could. And, of course, this program doesn’t succeed without the wonderful and experienced mentors that we have. Magdalena produced a wonderful walking/run-ning plan, and it was great to see the women challenge themselves and improve week to week. I loved the optional runs during the week because it gave me an even bigger chance to get to know these new runners and hear their stories of why they chose to join the group. I learned some pretty inspirational things about these women which made leading the program even more special. The program targeted the Women’s Fitness 5K on 01 October 2017. Jan Seeley does an unbelievable job in coordinating this entire event. I loved running it last year, and I loved being a part of it this year. I will admit, in the beginning, I was pretty bummed that

Rae Spooner and Irene Bond Anderson pose for a photo after the 2017 Women’s Fit-ness 5k Run and Walk.

Martha poses with the 2017 Beginning Women’s Running Group.

8 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

I wasn’t able to run it this year; however, that com-pletely changed when I showed up the day of the race. It was a great feeling to see all the women runners excited about running their first 5K, or excited to try to run better than their last 5K. I had absolutely the best time cheering on all the runners, and watching them cross the finish line. I could not be any more proud of these women. Each of them did an amazing job, and I look forward to watching them continue their running journey. I will continue to help in any way that I can.

My First 5k !

by Judie Watson

Hello, SWRC members,

My name is Judie Watson and I began my health and fitness journey in February 2016 at the age of 46. When I started working out, the only thing I did was walk. As I lost weight, got more fit, and increased my confidence, I slowly began adding in a variety of other group classes at the Danville YMCA including Zumba, HIIT, kickboxing, and boot camp. After losing over 70 pounds, I set a new goal….I wanted to run a 5K! I have never been a runner and had no clue where to begin. I tried the couch-to-5K apps, but never was successful getting past the first few days. I am not a person who likes to work out alone and always push myself much harder when in a group. So, when I saw the Beginning Women’s Running Group (BWRG) on Facebook, I knew this was the perfect opportunity for me to reach this goal. I signed right up and attended each week of the 8 week session in August and Sep-tember. In week one, I joined the “walk 2 minutes,

run 2 minutes” group since the longest I’d ever run at one time was only a few blocks. I was nervous, but as I met the various members in the group, I quickly relaxed because everyone was so nice, supportive, and encouraging. By week three, my group had pro-gressed to “walk 1 minute, run 3 minutes”. By week 5, my group was running the entire way out and back! – and much to my surprise, I could do it, too! By week 7, I ran for 40 consecutive minutes, something I never thought was possible. On October 1st, I ran my first 5K at the Women’s Fitness 5K and finished with a time of 32:47. It was a great race to support a great cause and the perfect race for a new runner to not feel “lost in the crowd”. When I signed up for the race in late July, my initial goal was to “run as much as I could and finish in under 40 min-utes”. I was able to well exceed my own early expec-tations mostly due to my participation in the BWRG. It was there that I met some amazing people including our group leader, Martha, and some of the fabulous mentors including Jan, Lynda, Sisi, and Shirley just to name a few (there were so many!). It was awesome to be part of a group that encouraged, challenged, and celebrated each member’s accomplishments no mat-ter how great or small. As we were told, “a mile is mile no matter the pace so just keep running!” I am looking forward to getting to know more members of the Second Wind Running Club at the Fun Runs and other events. I’m not sure yet what my next goal is, ... maybe a 10k, who knows! Regardless of the next goal, I look forward to conquering it with help and support of my many new running friends in the SWRC.

Judie Watson and Sisi He at the Women’s Fitness 5k

Angie Hatfield-Marker of Crisis Nursery (left) and Megan Wolf of Courage Connection (right) receive donations from the Women’s Fitness 5k held on 01 October 2017.

November/December 2017 — Volume 34, Number 6 9

Paula Cler shares an exhausted smile after taking 3rd overall in the Women’s fitness 5k! Photo credit: Mike Tankersley

The women were in good hands, following lead bycyclist Niki Lake who recently finished an Ironman. Photo credit: Sarka Petrickova

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10 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Tom Eatonby Tom Eaton

I started running in races a couple of years ago and joined Second Wind not long after that. I don’t remember why I decided to join, to be honest. I’m generally introverted and have avoided joining or-ganizations of almost any kind for my entire life. I guess I just figured it would be nice to have some sort of contact with other people who were interested in running, it didn’t cost much, and most important, there was no obligation to do anything.

Since joining Second Wind I’ve joined a couple of other fitness-related groups: Prairie Cycling Club and a less formal group of local triathlon enthusiasts, Champaign Area Triathletes. My participation in all three groups has been minimal. I follow along on the internet, wave or say hi at races to club members I know, and go to an occasional meeting or dinner, but often don’t talk to anyone. I’m not a misanthrope--some of my best friends are people--but social in-teraction, particularly in groups, takes a lot of mental energy for introverts. It has nothing to do with liking or not liking certain people. Unless I’m specifically drawn into a conversation or introduced to somebody I feel more comfortable--or at least less uncomfort-able--just being there.

My wife finds this behavior very frustrating. She’s a people person and will go out of her way to talk to people she doesn’t know and find out about them. She easily remembers names and faces (I remember neither) as well as everything everybody tells her about their lives, up to and including the names of their pets. Why be in a club, she asks me, if you’re not going to get to know anybody else? Don’t you join a running club so you can make Running Friends?

Those are good points. I’ve considered the possi-bility that my lack of desire to speak to others at these sorts of things, and especially my inability to remem-ber their names or much of what they say to me, is some kind of hidden arrogance, some subliminal belief that it’s simply unimportant. I’ve considered it, but I don’t think so. At least if it’s arrogance, it’s the least justified arrogance I can imagine. As I’ve dealt with this sort of thing pretty much forever, and over the years heard from other people who have the same

issue, I eventually came to the conclusion that it’s just the way introverted people are and there’s no reason to apologize for it.

I don’t necessarily have to make Running Friends at the running club. If it happens that I get along with someone and we end up talking occasionally or going on runs together that’s great, but I’m quite satisfied just being a member. That’s really all I need to feel some sort of connection to the local running com-munity. I think people like me are probably in the majority in most clubs, although you wouldn’t know it by reading the lists of club members who finished local races or the names you see mentioned repeat-edly in In Passing. Most organizations are top heavy in the sense that a relatively small group of people do most of the work and/or get most of the recognition. And that’s just the way the rest of us like it.

Having said that, Second Wind and the other fit-ness groups I’ve been a part of have been welcom-ing to new members regardless of ability, which is a refreshing change from some other groups I’ve been a part of over the years. I’ve been in some clubs where one’s influence within the club was directly proportional to one’s ability, and while I guess this is fine if you happen to be good at the relevant activity. If you’re not, though, you tend to get frustrated and leave. I’ve had experiences where longtime group members wouldn’t interact with me because I was far below their skill level and they felt it was a waste of their time. Such clubs tend not to last, because the less-skilled members drop out when they realize that the group is being run exclusively for the benefit of the more-skilled members, and pretty soon there’s only a few people left.

Thankfully, that hasn’t been my experience at Sec-ond Wind. If you’re a runner--and if you run, you’re a runner by definition--you’re welcome. Even if you just want to be a runner, you’re welcome. For some--dare I say most?--of us, that’s enough. Just don’t ask us to get up and introduce ourselves.

November/December 2017 — Volume 34, Number 6 11

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My Ironman Goal and My Surprise Realizationby Niki Lake

In 2008, I ran for the first time since graduat-ing high school. Over ten years had passed by, fifty pounds had been gained, I had become a smoker, and I was suffering mild depression. It took one simple life choice to change everything. The pounds dropped off, I quit smoking, and I started running. Come 2009, I crossed the finish line of the Illinois Marathon 5K and I cried. A racer was born that day. I came alive with my new obsession and from there on out I set a goal each year for myself. My life changed that day with one decision – nine years later I crossed the finish line and became an Ironman. This is my story. After my first 5K, I went insane racing every 5K and 10K I could find. I believe in 2010 I raced over 30 races. Yikes. This year I have raced 4 times so it sounds crazy to me now. Running started off as a way to keep the weight off and still enjoy an oc-casional cheat meal and beer. It quickly changed though. I loved running. I loved racing. The first time I ran 6 miles I was in shock. I could not believe I ran 6 whole freaking miles! Training for my first half marathon I remember loading up my camelback with water, my phone, and other aid to run 8 miles. Now on cooler days I may leave for 10 miles and forget water! But crossing the finish line of the Mahomet Half Marathon and seeing how proud my parents and soon-to-be-husband were had me tearing up. I was so proud and I had come so far. Long ago were the days of overeating and depression and now I was a half marathoner. It was unreal!

After feeling such a high from the half marathon you can imagine my dis-appointment in 2012 when I crossed the finishing line of the Illinois Marathon and felt absolutely nothing. I wasn’t

happy it was over, I wasn’t proud of myself, I was just... whatever. Take it or leave it, but it was confus-ing to me. Maybe I had post-marathon depression? I had no clue. I had the best pace leader and blew my “just finish” goal away and finished in 4:00:52, but I was still feeling empty. I continued to race every chance I could get and ended the year again with over 30 races. When 2013 rolled around, I decided to race the Illinois Marathon again and my hip started not feeling great. I end up walking most of it and finished, but it hurt and was miserable so once again I felt nothing. Later on in the year after racing way too many races again I would come to find out that I had a hip stress fracture and would be out of running altogether for a few months. Heck, I would be on crutches! This was almost a relief. I had taken my love of running and turned it into an obsession and started hating it. Every time I stepped out to race, anxiety would take over about being first in my age group or getting a PR. Running had become all about winning in some way and I had lost the love for it. The hip stress frac-ture was the next best thing to happen to me. But injury was no cakewalk – 2013 was rough on me. The start of 2014 was, too, but then I discov-ered cross training. Swimming, biking, and row-ing all caught my interest and even though I swore I wouldn’t, I let the triathlete bug hit me and sooner or later I was signing up for my first TRI. I did so horrible at that race it was hilarious. I was on a hybrid bike where most people were racing tri and road bikes. I swam in a sports bra and short running shorts which I also wore on the bike (ouch). When it came to the run, well, I am not sure what I did could be classified as running, but I loved it. This was new to me and I had so much room for improvement it excited me. I spent the next few years upgrading bikes, learn-ing to swim better, practicing nutrition, and under-standing the 5th, 6th, .... , 100th discipline of training for an Ironman event. Come 2015 and I conquered my first Half Ironman. Holy crap it was the devil. So hot, hilly, bumpy, the water was cold, the run was hard, everything about it was tough. I crossed the finish line at 6:54:45 and I cried I was so proud of myself! I found a new love in triathlons. I had to

Niki recalls her first half marathon in Mahomet - here she is crossing that finish line !

November/December 2017 — Volume 34, Number 6 13

do more and the next year I was signed up for 2 more Half Ironmans. I remember while training asking Bruce Hajek, ‘Mr. Ironman Pro’, if a marathon was super simple to him now that he had done so many Ironmans. His answer will stick with me forever and I will come back to it soon. 2017 was the year for the Ironman. After 3 years of building up, I had a tri bike, I could survive the swim, and I was going to do it. I chose Chattanooga after Bruce told me that the swim was with the current so it was one of the easier ones and the bike was roll-ing hills and I liked rolling hills. But, Bruce forgot to mention that the run was one of the hardest. I mean, just add in Mountain Goat 4 times after the 2.4 swim and 116 miles of biking (yep, Chattanooga is too good to stop at the normal 112). This is getting long so I am going to wrap up my views of Ironman training and the actual race in a paragraph. Training was lonely, boring, exhausting, depressing, and sometimes unforgiving. Many times I questioned my ability and even if I actually wanted to do this race. I missed friends, family, SWRC, and fun for an entire year for this. Race day was another story. It flew by so fast. I had a panic attack at the swim start right after I jumped in but then I leveled and the rest of the day was great. It was painful! I had cramps in my feet, heartburn most of the day, I was hot, I couldn’t eat much, I drank so much coke I was up the entire night after the finish. Despite all this, I enjoyed every minute that flew by. It was fun, I dare say much more fun than the marathon or half Ironman I did. That year of training had paid off. As I approached the finish line, the one I had dreamed of and prayed for during the year leading up to this race, I felt a huge amount of... NOTHING. I felt absolutely nothing when I crossed the finish line and Mike Reilly said, “Niki Lake, you are an IRONMAN.” I still to this day haven’t really felt much from it all. I think I am finally ok with that. Don’t get me wrong, I am proud of myself. I am proud of myself for being able to change from the per-son I was 9 years ago to the person I am today. I think the moral of this story is that I was proud after my first 5K. Heck I was proud after I ran a mile without stop-ping. I didn’t need the Ironman to be proud of myself. I think I thought I did. It took actually doing it to real-ize that I have been proud of myself since the minute I made that initial life change. Back to Bruce Hajek. He told me when I asked him if the marathon was easier after doing an Iron-

man that they are totally different races. I laughed at him. How could he think a marathon was as hard as an Ironman? Now I know, and it is not because I recovered faster and hurt less after the Ironman than I did after the marathon, because I did. It is because each race is going to be hard for whoever is racing it. If I were to race a marathon right now it would be harder for me than doing an Ironman. In a few weeks there will be the Mile at the Pine and a gentleman that works at Subway asked if I was racing it because I had on a marathon shirt and he said it would be easy for me. I laughed and said, “Have you ever raced a mile?” A mile would be a harder race for me right now. It depends on the person, race, goal, life. Never underestimate a race’s power. A 5K just may make you feel more than an Ironman.

“Niki Lake, you are an IRONMAN!”

14 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Chicago Marathon Race Reportby Laura Owen, plus photos from Ruairi McEnroe and Morgan Mahn

“I have learned that there is no failure in running, or in life, as long as you keep moving.” – Amby Burfoot I signed up for the Chicago Marathon a year ago thinking I would have plenty of time to train and psych myself up to run it. Before I knew it, I was on my way to McCormick Place for the Chicago Mara-thon Expo. As soon as I walked in, I felt a little out of place. There was a sea of people in a building that seemed large enough to be an airport. I worried that 44,000+ people would beat me the next day, but it was too late to back out.

Ready or not, Sunday morning was marathon day! I could barely eat and I hadn’t slept much, but the fear disappeared as soon as I entered Halo Hospital-ity hosted by Imerman Angels, the charity team for which I was running. I found my name on the wall and met the founder, Jonny Imerman, who wished us well and gave lots of hugs. I joined the fun and had wings drawn on my back with a Sharpie (Imer-man Angels matches cancer survivors, called “men-tor angels,” with new cancer patients). As masses of other hotel guests waited to use the restrooms, it was party time for us! Teammates lined the hallway of the Congress Hotel with cowbells clanking from 6 am until the last of over 200 charity runners crossed the street to file into the starting line corrals. Yeah, I’m a rock star! Outside, I was feeling better until it sunk in that I was surrounded by a lot of people and tall buildings just a week after the Las Vegas shooting. My husband

and kids were among 1.7 million other spectators and I could never forgive myself for putting them in danger just so I could run. Security was a priority, but helicopters and SWAT teams armed with rifles only reminded me of the recent tragic events. Look-ing back, running the Chicago Marathon is probably one of the best ways to get a good look at the city since the course winds through 29 neighborhoods, past many landmarks, and over seven bridges. It is an experience unlike any other and one that I will never forget!

My family met me at three different spots on the course which was a big surprise. I also saw my cousin’s father-in-law three times, and Jonny Imer-man met us on the course with more smiles and hugs. I think he always smiles because his organization has reached over 800 cancer patients! I trained and ran with my cousin and fellow SWRC member Leslie Hammersmith, who is a cancer survivor and my mo-tivator when I’m feeling my worst. People loved her and her husband’s colorful fuzzy hats during the race, but no one knew that they were wearing chemo caps given to Leslie during treatment ten years ago. She is one of the toughest people I know and it meant so much to train and run the marathon with her and her husband, Sven. I lost sight of Leslie near the end, but another teammate, Matt, popped up and stayed with me for the last half mile. He was joking and enthusiastic and I wondered what was wrong with him! He became my cheerleader and talked me through the hardest part of the race. It sounds silly now, but even that late in the race I still doubted my ability to finish (rather, what’s

Peggy Stierwalt, Sven Johnson, Laura Owen, Leslie Hammer-smith, and a few other team members with Jonny Imerman.

Leslie Hammersmith, Sven Johnson, and me in Chinatown!

November/December 2017 — Volume 34, Number 6 15

wrong with me!). I was hurting badly but finally started smiling after climbing the largest hill on the course and turning left to see the finish line at Grant Park. I grabbed my free beer, but could only take two sips – I instead headed back to Halo Hospitality. More cowbells welcomed me as I entered the Congress to receive my angel wings pin on my medal. The entire room cheered and clapped when the PA announced, “Laura Owen has just finished the Chicago Mara-thon!” The doubt was and is gone. All I had to do was keep moving! I proceeded to get my free massage and a little food (I couldn’t eat much for the next two days, what kind of marathoner am I?). The ride home was the longest. I needed to stretch my legs and sleep but couldn’t, so instead I reflected on what I had accom-plished. It has been over a week since the marathon and I am still in awe of the entire experience. The specta-tors, race officials, volunteers, and charity team all exceeded my expectations and made it so much fun to hurt so badly. Fundraising is a great motivator and I take pride in knowing that I wasn’t just running, I was helping people along the way.

Above: Laura Owen is at the start with Matt, Peggy, Leslie, and Sven, with her new PR distance in the background.At right: Ruairi volunteered at the Chicago Marathon and says that it was a great experience. He scored a free t-shirt and snacks, got to meet people from around the world, and helped the runners get ready for their 26.2-mile victory lap. He relays that this was a tremendous experience and a chance to see a small part of the race behind the scenes.

Above and Below: Morgan Mahn is entering the secure starting area the morning of the race. The city was ready to enbrace its runners, and showed them a large “26.2” to kickoff the marathon.

16 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

20 (or so) Questions with Mike Davisby Bruce Butler, photo credit Shirley LeMay

Mike’s running experience began with a self-de-scribed “mediocre” high school cross country career in Canton, OH that was followed by a decade or so gap. After that, he was guilted into taking up running again as his wife, Caitlin, was working her way up to a half marathon. Having no idea what they were get-ting themselves into, Mike and Caitlin signed up for a marathon training program that was organized by the local running group, the Atlanta Track Club. After his first marathon, he was hooked (after hers, Caitlin decided the half marathon was just swell). Last year, Mike Davis was voted as the SWRC 2016 New Runner of the Year!

1. Why do you run?

Because I feel better when I do than when I don’t.

2. Do you have a mentor?

I run a lot with Tom Gelsthorpe, but I think we’d both find the term “mentor” inaccurate. It’s more of a partner in crime/co-conspirator/mutual sidekick sort of relationship. It really boils down to a steady stream of inane conversation to while the hours away and occasionally convincing me to run faster than I’m comfortable with or pushing each other to add on “one more” mile.

3. What’s the best advice you ever received?

Run. 4. Would you rather it be 10 degrees or 85? What’s the dew point? I’ll take 105 and dry over 85 and humid any day. Otherwise, I don’t mind the heat as much for training runs because all that sweat gives me a sense of accom-

plishment. Cold isn’t so bad for a race when I actually have a goal, but it’s miserable standing around being underdressed before and after.

5. What are 3 things every runner should know?

a. I know it’s cliché, but don’t do anything new on race day OR on a long run if you’re not willing to scuttle the run at the smallest hint of something going wrong. I’ve had too many excruciating showers from ignoring this. b. Losing toenails and bleeding from chafing aren’t supposed to happen. It means you’re doing something wrong, and it’s preventable. See the previous item. c. Never judge a runner who you see running slower than you. You never know if it’s their first mile of the day or their 100th of the week.

6. Trails or roads?

Since moving to the area, I’ve been primarily tak-ing advantage of the miles of roads with decent side-walks that are abundant. There are some great trails around, but I haven’t found many with a favorable drive time to elevation-change ratio to put into regular rotation though they’re a welcome change of pace.

7. What’s your go-to shoe right now?

I like to keep two or three pairs in rotation if pos-sible, but that usually includes a Mizuno Wave Rider. With one exception, the past five or so iterations have worked for me. For the one version that just didn’t fit right, I was able to stock up on a couple of the previ-ous ones so I didn’t face an existential crisis. Howev-er, I’ve found that shoes are a tremendously personal choice, so try a bunch of stuff and see what works.

8. Best running book you’ve read?

The Internet? I know there’s a lot of misinforma-tion and unfounded opinions on there, but I’ve found if sixty percent of the stuff you read about a claim comes to the same (well-reasoned) conclusion, then it’s probably reasonable.

9. Whatisyouroccupationandhowdoyoufitrunning around work?

November/December 2017 — Volume 34, Number 6 17

I’m an electrical engineer, but the kind that mostly plays with computers instead of doing real work, so I spend most of my workday sitting. When I’m in Il-linois, I work from home, so it’s nice to be able to take a break in the middle of the day. I end up traveling a bit for work, so it’s also fun trying to find new places to run.

10. What’s the worst running injury you’ve had?

During my first marathon, which was one of the final years of the Atlanta Marathon in 2013, I think I tore my calf muscle going up a hill around mile 20. Having never run a marathon before, I just as-sumed it was supposed to hurt that bad, but I realized something was up a couple weeks later when it was still tender. My calf still tightens up when I drive that stretch of road in Atlanta.

11. What are some of your favorite races out-side of central Illinois?

In terms of spectacle, I enjoy the mega-10ks like the Peachtree Road Race in Atlanta and the Cooper River Bridge Run in Charleston, SC. It’s the perfect distance to get in a good run with tens of thousands of other people and still have enough energy after to enjoy the atmosphere. On the other end of the spec-trum, I’ve run the Columbus Marathon three times and been able to hit a PR each time. I have some family in the area, which is a plus. It’s also the perfect size race so you’re never alone on the course, but you’re not exhausted by the logistics of the huge marathons.

12. Which PR are you most proud of?

Probably my latest marathon PR. Partially because of the investment relative to other distances and the fact that I’m even more of a slacker when it comes to shorter races. Actually, I tend to be a serial PR guy rather than knocking off significant amounts of time from my previous best, so I never get too attached to PRs at this point in my life.

13. Are you a supporter of wearing compression clothing?

I’ll appeal to the conventional wisdom of the Inter-net, which seems to be of the opinion that there’s no strong evidence that it’s all that useful for the recre-ational runner, but it probably can’t hurt. If it feels good, go for it. I’ll occasionally wear compression

socks for long flights.

14. Favorite running app?

I guess the answer is Strava by default. I don’t re-ally use anything else except for the Garmin thing to transfer data from my watch. I prefer Strava because it allows you to interact with renegades who run with Suuntos or some other brand.

15. Current running watch?

Garmin Fenix 3. It’s probably overkill since I don’t use all of its features. I mostly went with it for the bat-tery life.

16. I’veheardotherstalkabouthowdifficultmile repeats are. Any particular workout you dread?

Any workout really. I much prefer just going out for a nice run to zone out. I have enough trouble getting motivated to run fast during a 5k or 10k race let alone during some arbitrary Tuesday morning workout.

17. Can you get yourself out the door without a group or running partner?

Most days. I find having somebody waiting for me keeps me from playing the “one more hour” cycle while trying to get out of bed for a long, Saturday morning run. Some days I just want to put on some Britney Spears and go for a run without thinking too much, but other days it’s nice to have somebody to chat with.

18. Average weekly mileage?

With varying levels of success, I try to run at least 30 miles a week when I’m not really focused on any-thing. I like to have at least a few 60-70 mile weeks in the run up to a marathon. Looking back at my trusty running log, I ran about 2,107 miles in 2016, but there were plenty of weeks in 2012 where I didn’t crack double digits.

19. Longest run on a treadmill, or will you just run outside regardless of the weather?

I remember running down Green St one morning when it was 40 degrees during a torrential downpour. I ran by an apartment building that had an exercise facility with somebody on a treadmill. I thought to myself, “That looks miserable”.

18 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

20. Longest distance where you put the word “just” in front of it when telling your friends how long your run was?

I probably reserve it for runs less than 10 miles but only in a vain attempt to hide my running snobbery. I find it hard to justify the overhead of going out for less than 5 miles, but I still vividly remember when I started up again and going out for “just” a 20 minute run. I’ve found running much more enjoyable after increasing my “miles per shower” ratio.

21. Biggest mistake you ever made in a race?

Not running fast enough. Or maybe the opposite. At the beginning of the Illinois Marathon this year, I ran my first three miles about 30 seconds per mile faster than I had intended. For the rest of the race, I was so afraid of going too fast, that I kept holding my-self back. Perhaps the real mistake was a math error, because I realized too late that I needed to speed up and ended up missing my BQ cutoff by a little over a minute with some fuel left in the tank.

22. “When I started running I wish I knew….”

After running my first marathon, I thought it might be neat to actually read a book about running a mara-thon. One of the points they made is that you need to run the race at the appropriate pace relative to the pace you trained at and not at your fantasy marathon pace. Don’t think you should speed up if you feel great at mile 10. Don’t think you’re invincible just because the weather is nice. Don’t think, “Today’s my day!” While reading it, I thought to myself, “I sure wish I would have read this before!” Then I realized I would have ignored the advice anyway.

23. What’s the most common question you get from your non-running friends, and how do you answer it?

“How do you run a marathon? That’s a long way to drive?!” Usually, I can get them to admit that they can probably run for one mile or maybe at least walk one. My advice is to get really good at getting through a mile. Then add another. Then add another. Because 26.2 is a finite number, I can usually get them to at least agree in principle that it’s a logical argument.

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November/December 2017 — Volume 34, Number 6 19

Twenty (or so...) Questions with Maggie FalenschekBy Bruce Butler 5. What are 3 things every runner should know?

Growing up in Northern Minnesota, Maggie Falen-schek was a competitive figure skater from ages 8 to 20. Anything “athletic” in her life (weights, agility, plyometrics, dance, etc) was included solely to benefit her skating career. Running was never a part of that, though, since running too much could destroy the pre-cious vertical needed to catapult her into the air. Mag-gie didn’t start running until she quit skating and was in graduate school in Berkeley, California. It was a healthy (and relatively cheap) way to stay in shape and counter long hours spent at the library. She quickly became enamored with adding distance to the runs and learned to crave her time running alongside the San Francisco Bay, away from papers and books. Maggie moved to Illinois after completing grad school and quickly found community in Second Wind. She is a pastor at St. Matthew Lutheran in Urbana (Evangelical Lutheran Church in America) and lives in Champaign with her spouse, Nikoli, and two dogs.

1. Why do you run?

I love the challenge of running and how badass I feel after a long run. Having a job that can be very emotionally taxing, so running is often my release—a place where I can’t be reached, a time just for me. On the other hand, I have definitely written several ser-mons in my mind on a long Saturday run.

2. Do you have a mentor?

I don’t have a “running mentor” but I have so ap-preciated all of the wisdom that is shared amongst runners. There is nothing like a running community.

3. What’s the best advice you ever received?

“In a marathon, run the first third with your head, the second third with your training, and the final third with your heart.”

4. Would you rather it be 10 degrees or 85?

I really dislike humidity and I whine a lot during summer marathon training, so I think I’d actually prefer 10 degrees.

1. Get good shoes that best fit your goals and foot design. 2. Don’t build mileage too fast. 3. Cross train! Regular yoga practice and weight lifting has definitely helped keep me healthy and strong.

6. Trails or roads?

Roads—but I have a growing appreciation for trails. Locally I like some of the trails at Kickapoo State Park and Lake Mingo.

7. What’s your go-to shoe right now?

Mizuno Wave Inspire for mid-distance, Wave Sky for longer distances.

8. Best running book you’ve read?

Not a book but I’m a sucker for running documen-taries. I’ve seen it multiple times but The Spirit of the Marathon still makes me tear up—I think it gets to the heart of why people run and is so damn inspirational.

20 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

9. Whatisyouroccupationandhowdoyoufitrunning around work?

I am a pastor at St. Matthew Lutheran Church in Urbana. One of the benefits of being a pastor is the strange hours I keep. It allows me more flexibility to go for a run midday if I know I have programming or meetings all evening. On the downside, Sundays are a work day so I often have to take vacation or miss some awesome runs that happen on Sundays.

10. What’s the worst running injury you’ve had?

I had some horrible skating injuries so, honestly, my running injuries do not seem all that bad. My worst skating injuries include a tear in my hamstring and a fractured back. As a runner I used to really struggle with IT band issues but yoga has solved a lot of those problems. Right now I am struggling with tendonitis behind my knee, which makes it really painful to run and generally makes me want to scream. I am taking some time off and stretching constantly so hopefully I’ll be back on the roads next month!

11. What are some of your favorite races out-side of central Illinois?

I just ran the Twin Cities Marathon in Minneapolis/St. Paul, MN. It wasn’t my best race personally with a time of 4:40:23, but the course was so beautiful and those Minnesotans really put on a good party (despite pouring rain). I would definitely recommend it!

12. Which PR are you most proud of?

Last year at the “April 2017 Race for the Library 10k” at Lake of the Woods and clocked a 51:04. I went into the race with little expectations, started out fast, and was able to keep my pace strong throughout the race. It was the first race that I felt I accessed a grit in-side of myself that allowed me to push through tired-ness and pain. I think sometimes I tend to “chicken out” in race settings, just focus on finishing, and not run the race I know I’m capable of (this happens a lot in the marathon for me). I am also super proud of the first time I went sub 2 in the 2017 Christie Clinic Il-linois Half Marathon.

13. What are your thoughts on wearing com-pression clothing?

I’ll sometimes wear compression socks but other-

wise I just wear what is comfortable for me.

14. What’smoredifficult,runninga10kinJuly,or taking off sweaty compression clothing?

10k in July—or even worse, a 5k in July!

15. Favorite running app?

I don’t really use one—though, sometimes I’ll use Map-My-Run to figure out routes.

16. Current running watch?

Apple Watch, series 2. I wear it all the time and love it.

17. I’veheardotherstalkabouthowdifficultmile repeats are. Any particular workout you dread?

Mile repeats are tough. I think any type of speed work, apart from strides, is mentally difficult but so so good for you!

18. Can you get yourself out the door without a group or running partner?

I often run by myself during the week but I appreci-ate running with a group for longer runs.

19. Average weekly mileage?

Since I just completed a marathon cycle and am injured, right now my average is 0.0 (insert sad face). When I’m healthy, I’m usually around 25-35.

20. Longest run on a treadmill, or will you just run outside regardless of the weather?

I definitely prefer to run outside but once had to run 16 miles on the treadmill while visiting family in Minnesota because it was -25 outside. I definitely got some weird looks at the gym.

21. Longest distance where you put the word “just” in front of it when telling your friends how long your run was?

Just a half marathon

22. Biggest mistake you ever made in a race?

Letting myself run slower than I’m capable of and not pushing in the second half of a marathon.

November/December 2017 — Volume 34, Number 6 21

23. Can you tell us about a change you’ve made in your running routine in the last year that you wish you’ve started doing earlier?

Yoga and strength training!

24. What’s the most common question you get from your non-running friends, and how do you answer it?

Not really a question but I often hear, “I could nev-er be a runner”, to which I reply, “Yes, YOU CAN!”

Thanks to our 2018 sponsors!

full/half marathon training

Crazy enough to want to run a marathon? Or maybe you’re only half crazy and 13.1 miles sounds like plenty. Second Wind Running Club has a marathon/half marathon training program to help you go the distance! Runners of all experience levels are welcome. Benefits include:

Weekly scheduled runs on Saturdays with planned routes Mentor-pacers who are experienced runners Kickoff event with winter running gear tips Nuts and bolts talk the week before race weekend with the Race Directors Technical training shirt Training program party at Biaggi’s the week after race weekend Special surprise for everyone who attends 75% of the training runs

As part of the fee, you also become a Second Wind Running Club member and can attend a second weekly group run on Tuesday nights and club speedwork on Wednesday nights. To join the half marathon training program, you should be able to run 4 miles; to join the marathon training program, you should be able to run 8 miles. This year’s program offers 17 weeks of training, beginning with a kickoff event on Thursday, January 4, and ending with the Christie Clinic Illinois Marathon race weekend, April 27-28, 2018.

Find out more and sign up online at

secondwindrunningclub.org

Now through December 15: $65 individual; $55 for each additional family member December 15-start of program: $75 per person

22 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Flaxseed Meal Pancakes (Waffles)by Ruairi McEnroe I make these a lot. Low carb, gluten free, and high in protein.

1/2 cup ground golden flax seed meal2 large eggs1 Tablespoon coconut oil, (or other fat/oil)2 Tablespoons dairy-free “milk” (or use water) 1 teaspoon lemon juice (or 1/2 teaspoon apple cider vinegar)1/2 teaspoon baking soda1/2 teaspoon vanilla extract

1. Heat pan or plug in waffle maker.2. Mix ingredients together in a bowl until you have a smooth batter.3. Follow instructions on waffle maker.4. Top with berries, whipped cream, or syrup (or peanut butter like my picture!).

Second Wind Members!

November/December 2017 — Volume 34, Number 6 23

Tahoe 200 - Not a Race Reportby Magdalena Casper-Shipp As someone who doesn’t really get into race re-ports, reading or writing, this was a struggle. A few people asked if I was going to write one. It began as what follows, but as I reflected more on the experi-ence of the Tahoe 200, I decided that my satire writing skills were not up to par with the amazing cover photo and that I should try a little harder. Many of you have likely read the fantastic article Jodi Heckel wrote for the News-Gazette’s October 3, 2017 issue (click this text for the link to that article!). Flippantly, I joked that I didn’t need to bother with anything about Tahoe since Jodi was going to do a better job telling the story than I could ever hope to. Which remains true. But there are other pieces of the story. A lot of what I’ve thought about since my first reac-tion of, “no way, I don’t do race reports” (the hilari-ous-but-true companion to Steve Butler’s piece about the Barkley Fall Classic aside) was the way that other people experienced my race. When I first turned my phone on after finishing at 5:30 am on Tuesday morn-ing in California, it exploded with texts from friends who had been watching my progress, and refreshed the screen one last time before going to work, and saw me finish. Or when I opened facebook for the first time since Thursday night and was COMPLETELY overwhelmed by the number of updates about people sharing screenshots of the tracking page, or sharing updates about where I was, and other people reacting to those posts ALL WEEKEND LONG. Jonah had mentioned it, but not the scope. (There were 87 of them – I swear, I really wanted to thank each of you individually for that but I hadn’t slept for five days and

now I think the statute of limitations has expired). So many people have told me how impressed they were by it. It is hard for me to understand it, because I still feel like I sort of cheated, or didn’t really do a good job because I didn’t run fast. I failed completely at my pace chart (which I had at least had the foresight to include cutoff times on! Those were the only useful thing on that piece of paper after the first day). Like Jodi’s article says, I started crying when I got to Sierra at Tahoe, the 100k-ish aid station, at 6:30am. Really, I started sobbing hysterically all over the aid station volunteer who was supposed to be calling out num-bers of incoming and outgoing runners and she had to physically drag me towards the ski lodge that the aid station was inside of. Jake and Jonah had been there waiting all night, because my original plans ALL had me arriving by 4am and leaving by 6:30. At 8:45am, I was sitting on the ground outside, having taken a brief nap and then nearly thrown up from the bacon smell, and my second pacer had stopped by on the drive up from Sacramento. His first words? “Well, I guess I don’t need to ask when 41 left”. I got a lot of grief on the first run at Clinton from Tony and Jeff about the story of how they put up with running with me every week all summer wasn’t men-tioned in the newspaper. And it’s true, the people who helped me prepare deserve way more thanks than I could ever show them. Even just listening to my wor-ries, and talking through things, and, especially asking questions in the days after about the things I felt I did not accomplish the way I had imagined it working out, was invaluable. In fact, that social support got more important as my speed decreased, as my mileage in-creased, and then as a mysterious pain in my foot got bad enough that the slowest person in our relaxed pace group had finished well before me one humid July day and they asked if I was sure I was going to be able to run 200 miles in 8 weeks when I was pretty much hopping on one foot into the parking lot at the end of 20 miles. In terms of what training DID help, being able to spend nearly a full month beforehand out west high up in the mountains was invaluable. I managed to sleep at or above 7000’ every night except for the last couple before the race, when the campground I’d picked on the edge of Lake Tahoe – just ten minutes from the start/finish – was *only* 6263’. I got to see the pueblo Magdalena about 7 miles in! Photo credit: Mark Tanaka

24 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

houses at Mesa Verde, last occupied 800 years ago, in southwestern Colorado. I was at the Grand Canyon for the solar eclipse. I got to see thunderstorms roll over the Grand Canyon and see lightning lower down than I was (at 8800’ in the lodge at the North Rim). I ran from the South Rim to the Colorado River and back up in one day (pro tip: they might be right when they strongly recommend you don’t do that in August).

I visited a friend in Flagstaff and got to have a couple days of doing nothing, but with indoor plumbing and internet access. I visited one of the least-visited na-tional parks, Great Basin, in eastern

Nevada, and got my parents – who came out to watch me run at Tahoe – to camp with me at nearly 10,000’ for a couple nights, plus a hike up to see ancient bristlecone pine trees at over 11,000’. I learned how to paddleboard at Lake Tahoe (well, I can either stand up or I can steer. Doing both is still a bit hard). I camped in some of the most scenic places I’d ever been, and I adapted to using my phone and the internet minimally – keeping it on airplane and just checking for mes-sages every few hours, and not checking email/social media every day for most of a month because there was either no reception, no ability to recharge it or both – was great. The world did not end. I joked that I didn’t think I’d have a hard time readjusting to internet and electricity and indoor plumbing, but I found in

the week after the race, I was annoyed by how much the people around me were tied to their devices. The world exists beyond that tiny glowing screen. The generosity of everyone who helped me also continues to amaze me. Seriously. I have NO idea what Jake got out of me yelling at him that they put the aid station in a stupid place after hiking up a pow-erline cut overnight. Or my parents got out of driving across the country to see me for an hour at a time dur-ing the race (granted, they did get the thrill of hang-ing out with me several days before the race when I wasn’t overtired, hungry, and irrational!). Or what Chris got out of getting up at 6am to drive up from Sacramento to walk nearly 33 miles with me, bringing me sandwiches and cookies from this amazing gluten-free bakery – which I could barely eat any of that day – and then had to go back home at 3am (except getting to be on the cover of In Passing in a stellar photo!). The other Chris I met while on the trail was also incredibly generous with his time, spending all day Sunday doing 37 (!) miles with me, ready to go at 6am in the darkness, and always enthusiastic, telling stories and pointing out landmarks the whole time. He and his wife even offered we could stay at their other house in Reno if we needed a couple extra days before heading home! A truly good person. Or even the random lady on a mountain bicycle who stopped for me to pass her and asked if I needed anything. I could go into detail about the course conditions, and the neat app that had the gps track for the course that showed your location. I could rate the aid sta-tions as having medical assistance above and beyond any race I’d ever been in before, but complain that the food options weren’t as fantastic for a gluten free but nonvegetarian as I’d heard. I could tell you all about the operational logistics of what I put in each drop bag, what I actually used, and what would go in drop bags if I did something like this again (hint: more socks). I could talk about the miles per week and cross training strategies I employed and compare them

Magdalena after going to the bottom of the grand canyon and back!

Group or Individual

Classes and Lessons

Customized to your specific needs Avoid Injury Enhance Your Inner Athlete

November/December 2017 — Volume 34, Number 6 25

to what I’ve done for shorter races. I could get really into the data comparing my speed per segment versus everyone else’s. Those are the parts of race reports that bore me. I skim them and just look at the pictures (which ex-plains my jeep road problem). The experience of watching my race was very different than what was going on in my mind during it, and I still don’t know how to reconcile those. I do know that during the race, I never wanted to quit, but when I finished I was in such a bad mood that there isn’t a good picture of me at the finish line. The difference between the way I felt and the congratulatory messages that I got that morn-ing still don’t line up. What follows is my effort to write a race report that tells the reader nothing about the race, but a lot about my mental state during it.

This is not a race report: thoughts that were not about the Tahoe 200Right before the race: hm, everyone else is putting on sunblock, maybe I should too (sunblock quickly smeared on arms and face)Mile 7 aid station: my mother offers me bacon – I do not like bacon. I grab a towel from Jonah and wipe off sunblock. (no sunblock is applied after this point. no sunburn is acquired, proving that having spent the previous month camping, hiking and running may have made my lungs AND my skin acclimated to the thinner air at 7000’+). Somewhere between miles 7 and 24: a jeep road is NOT what I thought it was. Right before mile 24: good thing I lugged this stupid rain coat and pants and awesome rain hat (thanks, Dave!) around since it’s pouring. Mile 30.5 aid station: there’s nothing I want to eat here and my socks are wet (switch to dry socks, at the insistence of the head medic)Somewhere between mile 30.5 and 44: really not re-gretting carrying the rain gear now. Mile 44 aid station: eat hashbrowns because nothing else is hot and it’s cold (more dry socks)Mile 44.5: fall into river, socks no longer dryMile 49.8: where the **** is the highway crossing at mile 50? Mile 50 water only aid station: must be the river since there’s no jugsSomewhere around mile 61: why is it daylight al-ready??? Mile 63 aid station: insert sobbing hysterically emoji, take brief nap, attempt to vomit from bacon aroma (bacon-induced nausea lasts at least one month).

The next 7 miles: me: slow down jake: … (stops walk-ing briskly)Mile 70 aid station: everyone shoves food at me, I drink the ginger ale and eat some watermelon. Also yell at my friend Chris who drove up from sacramento to run 33 miles with me and give up his weekend for getting a band aid for a cut on his thumb at the exact moment I was finally ready to leave

Somewhere in the next few miles: mountain biker roll-ing slowly downhill. Me: which side am I supposed to go to for a bike? Chris: doesn’t matter, but you can’t stand there looking at them (and moves me out of the way)

(Above photo) Mile 88 aid station: can be seen from up high and we descend into a riverbed for what feels like a long time, arriving just before dark. Takes same amount of time on the watches to get back up but feels much faster. Gummy bears, a partial beer, and a naked hamburger get eaten. Somewhere in the next few miles: see cover photo. Somewhere after that: on the backside of the mountain there’s a great view of Gardenerville, Carson City, and RenoSomewhere after that gets old: headlamps seem distinctly less bright, Chris runs out of water. A con-veniently located stream is crossed, but the batteries weren’t thirsty. Mile 100: can see the lights of the aid station at mile 103.1

26 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

An hour later: where the *** is the ****** aid station? Three more minutes later: brushing teeth in bathroom of aid station. Ten minutes later: sleeping in uhaul with alarm set. 2 hours later: alarm goes off. Next pacer arrives on time for a 6am departure. Whoever came up with that plan needed more sleep.

Somewhere af-ter mile 103.1 aid station: hash browns mixed with grated cheese are okay. Eat 2 bites and put it in pack. Hear many stories from my new pacer, also named chris,

including how he caught a bear eating out of his fridge once.Later, up higher: another runner asks if we have sunblock. Chris 2 has gel sunblock (later, I leave the sunblock I’ve been pointlessly carrying for days in a drop bag)Also later, up higher: Chris 2 points out the mountain by where I was camping the week before where I met him (pro tip: if you meet people running with bur-ritos in their hydration packs, they’re probably up for anything and can run for even longer and you should get their number)

Mile 123 aid station: wait an hour to get my feet taped to help with the blisters. Chris 2 and Jake see and possibly talk to Scott Jurek.After that: pick up speed. Meet a guy from Florida who said he ran 140 miles one week in training. Can’t see how he had that much free time.

Mile 140.5 aid station, 10pm: approach takes forever, and it’s very dusty. in need of an unplanned nap. Mile 140.5 aid station, 11pm: chug two cups of hot chocolate and head out onto “Million Dollar Row” with Jake (chris 2 told a story about one of those houses having a hot tub made from a boulder that was ground out by hand).About half an hour later: brush teeth using mini travel toothbrush and toothpaste. Probably walking past a Hilton hotel or something. After that: a powerline climb. Worse than Barkley. 1800’ in under two miles. At the top: Jake tells me the entire plot of the Last of the Mohicans. Also, we don’t see a bear. Mile 155.5 aid station: not placed where I think it should be. Sleep until 8:17 am, get up and leave. Just outside the 155.5 aid station: pass a bunch of people, never see them again, and feel vaguely good when I see that they finished 6+ hours later than me.Somewhere after that: start running and get hungry. Text Jonah to bring pad thai. Mile 170.5 aid station: eat a lot of pad thai and drink a salted mocha caramel frappucino and coke with ice (everyone is relieved I ate more than three bites of something that’s not fruit, myself included)Bus terminal just past aid station: has running water, brush teeth 3 times.A few miles later: starts to rain, Jake and I hide under some trees and stay pretty dry after it becomes clear that I was wrong and the thunderstorm wasn’t staying two mountains away. See a waterfall. Later: fears of hypothermia are only supplanted by fears of getting hit by lightning. Neither is unrealistic. Before the 195.5 aid station: much discussion about the number of course markersMile 195.5 aid station, 12:15am: repeated tell Jake he can stop if he wants to. Avoid getting anywhere near the heatersMile 195.5 aid station, 12:45am: depart, slightly over-dressed15 minutes later: remove most of the outer layers. Another 15 minutes later: get to the hilly part with 1600’ in 2 miles. Less bad since it’s a gravel road instead of a path through spiky shrubbery. Mile 198: we get to the mile 7 aid station spotA few minutes later: we get above treeline, but I tell Jake we’re at the top of the mountain. We keep going up. A few minutes later: we are still going up. I suspect he doesn’t believe me it’s the top PART of the mountain. Clarify this the next week.

Somewhere around mile 120, Magdalena looks out over the lake.

Just after leaving the aid station at mile 123.

November/December 2017 — Volume 34, Number 6 27

Mile 200: we actually start going downhill. Mile 202: there is a table with a bottle of tequila and a shark balloon. This is not the last curve, we discover. Later: still going downhill on a gravel path with loose rocks. The only good thing is that it rained so much a couple hours earlier it’s not dusty. Later: begin to look forward to a shower for realAbout 100 yards from the finish: there’s a fork in the trail and it’s not marked. Don’t move until the finish line people clarify “straight” means left. Another run-ner catches up to me standing there and wants to be polite and let Jake finish before him, but Jake ran off the wrong way. Mile 205.5, finish line: crabby and tired and confused and really not in the mood for pictures. Have to pick a belt buckle, get another cup (different shape than the one we got at packet pickup… I swear I could have an entire party just using pint glasses from races)At the Airbnb: prioritize getting tape gunk off feet instead of sleeping. Fail miserably at both.

Above: The belt buckle of choice! Below: Magdalena had provided a picture of Lake Aloha, but preferred to show the entire, non-cropped cover photo.

28 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Annual Meeting and Awards Banquet -- 27 Jan I-Hotel, 1900 S. First St., Champaign

Join us on Saturday, Jan. 27, 2018 for our annual meeting and awards banquet. In addition to awards, the membership will approve the new slate of board members and vote on a change in the club bylaws. There will be tea, coffee, and water to drink in addition to the cash bar. The cash bar includes mixed drinks, wine, bottled beer, and soda.

5:00 pm: Doors open (Chancellors Ballroom) Cash bar will be open from 5pm – 8pm. Tunes by DJ Betsy C! 6:15 pm: Membership meeting, approval of new board

6:30 pm: Dinner – Awards Program to follow, ~7:30pm

9:00 pm: Event ends, approximately

This year’s meal will be the “Baja Buffet” – Black Bean, Mango, and Jicama Salad, Ancho-Rubbed Pork Carnitas, and Chicken Tinga with sides of cilantro rice and fire-roasted corn served with flour and corn tortillas, salsa, sour cream, and shredded cheese. A Gluten-Free/Vegetarian/Vegan plate is available upon request, and those requesting this op-tion (Vegan Fajitas) are also free to access the buffet for any other items they would like.

The club has chosen the iHotel again this year for the banquet to encourage participation. The event is completely free for SWRC members, but those partaking in the buffet dinner are encouraged to donate some amount of your choice (to help defray catering expenses of dinner ($22/plate) and dessert ($4.50/each), donations will be accepted in advance, and at the door).

If you plan to attend, please RSVP before Friday, Jan. 12. To do so, click “RSVP”

We would like to continue the tradition of wearing a favorite medal and/or race shirt from the last year to the banquet. Donations and payment for non-members can be made in the sign-up, at the banquet, or by snail mail to: Second Wind Running Club, P.O. Box 6082, Champaign, IL 61826

Please send in nominations for Club Awards (Click the chart)! Nominate your favorite SWRC member for an award, and make use of the information below to make sure they have not previously won that award. Thank you to Marc Mills for providing the chart.

November/December 2017 — Volume 34, Number 6 29

Call for New Board Members and Volunteers! Second Wind needs you! --- We have openings for the 2018 board of directors and other volunteer positions.

If you are interested in helping guide the club going forward by assisting in developing the policies and pro-grams to further improve the club and its service to our members, please consider joining the board. If you aren’t quite ready to join the board but wish to assist or work with the club in other ways, you can still do that!

The board is looking for members who would be interested in serving as:*President-Elect*New board members*Membership Coordinator*Race Coordinator/Team Lead*Build a Better Second Wind Coordinator

If you are interested in joining the Second Wind Running Club Board of Directors for the 2018-2019 term, any other position, or just want to know more information, please email president@secondwindrunningclub.org.The slate of candidates for the Board of Directors will be announced in January and confirmed at our annual awards banquet, 27 January 2018.

Brief Responsibilities are listed below:

President-Elect Run meetings when the President is absent, and lead one or two club initiatives, in addition to everything regu-lar board members do. Time commitment: 8-12 hours per month.Board MembersHelp shape the future of Second Wind! Attend monthly board meetings, serve on a committee or work on a special project (ranging in scope from writing policies, to organizing social events, doing development work, or volunteering to lead program areas that need an advocate). Ability to participate in discussions in person and via email, as well as be an enthusiastic supporter of Second Wind is required. Time commitment: 4-6 hours a month.Membership CoordinatorKeep our membership database up to date. Answer questions and make sure automated emails are sent each month to people who are expiring. Provide a written update to the board each month. Attention to detail, learn-ing how our website works and willingness to work with our web team required. Time commitment: 2-3 hours per month.Race Timing Team MemberHelp time races for Second Wind at our events and at races held throughout our community. This is one of the ways the club makes money to help pay for things membership fees don’t cover. Being on time (often before 8am) and working on a computer is required. Time commitment: 3 hours per race, 4 to 6 times a year.Build a Better Second Wind CoordinatorKeep track of individual participation in club activities (like fun run attendance and volunteering at races) for our Build a Better Second Wind program. Prizes are awarded at our annual banquet to members with points in different tiers of participation levels. Attention to detail and proficiency with Excel is required. Time commit-ment: 3-5 hours, each quarter.Race Results CoordinatorKeep track of race results submitted by club members for our bimonthly newsletter. Attention to detail and regu-lar email access required. Time commitment: 1-3 hours per month.

The 2017 Board of Directors at the October 2017 Meeting. We would love to have you join us!

30 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Proposed By-Laws Change To be voted on at the Annual Meeting and Awards Banquet

January 2018 Proposed Bylaws Amendment The board is proposing that we change the words “President-Elect” to “Vice President”. Over the last several years, we have realized that the President-Elect position does not necessarily lead to becoming the President of SWRC (due to a variety of reasons).We think that altering that position to be Vice President will enable us to more easily attract a candidate to run for it. This will allow there to be some training for a potential successor to the president, without the level of stress and commitment that the President-Elect title carries, especially for the person holding the position. As per Second Wind’s By-Laws, no amendment may be adopted unless first presented in writing to the Club membership in the announcement of the meeting at which the amendment is to be considered. The Second Wind By-Laws may be amended at any regular meeting by the vote of a majority of the members present. This pro-posed chance would become effective following the January 2018 annual meeting if the vote was in favor. We anticipate the impacts to the club to be minimal, and to have a positive impact on our ability to have all officer roles on our Board filled by club members with an appropriate level of interest and enthusiasm.

November/December 2017 — Volume 34, Number 6 31

Proposed By-Laws Change -- continued To be voted on at the Annual Meeting and Awards Banquet

Don’t miss your chance to run the clas-sic MILE distance on Sunday, Novem-ber 12 on Philo Road between Windsor and Curtis in Urbana. This new event organized by the Christie Clinic Illinois Marathon team is one of over 1,500 mile events sweeping the U.S. this year.

32 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

The Mind of Magnessby Jeff Kelly Steve Magness is currently the Head Cross Country coach at the University of Houston. His other credits include performance coach, author, and lecturer. He formerly wrote a column in the now-defunct Running Times magazine, but you can now keep up with his great ideas at scienceofrunning.com.

Now, before you think I’m on Magness’ pay-roll (“Thanks for the $50!”), let’s dive into a few of his great concepts. We’ll also explore how these ideas can be used to improve either your own running, or, if you’re a coach, the running of your athletes.

CONCEPT #1 - There is an ‘expanded toolbox’ of manipulators that can be used to progress an athlete’s workouts. This toolbox includes speed, terrain, surges, and recovery.REAL-WORLD EXAMPLE: Instead of just trying to run every workout faster than the previous, you can throw in variations using the ‘expanded toolbox.’ One of the toolbox concepts is ‘speed within reps.’ For example, you can run repeat 1200-meter reps with the first 1,000 meters at 5-kilometer race pace and then accelerate to mile pace (or faster) for the final 200-me-ters. Or, you could utilize ‘recovery’ from the expand-ed toolbox and shorten your recovery times the next time you repeat a workout. For example, if your last workout of repeat 800’s was done in about 3 minutes each with 2 minutes rest, you could attempt to hit the same pace (3 minutes per 800 meters) but take only 1 minute, 20 seconds rest in-between.For more in-depth info on this ‘expanded toolbox,’ check out Chapter 16 of Magness’ book “The Science of Running.”

CONCEPT #2 - Fast-twitch and slow-twitch runners respond differently to workouts, mileage and strength training and so should be trained differently.REAL-WORLD EXAMPLE: This concept hit home with me a few years ago when I trained a lot with my good buddy Brandon. We pretty much did a lot of the same workouts, which involved a good number of mile-paced repeats, since we were both training for the mile. Brandon, who has much more pure speed than I (he’s what you would call a fast-twitch runner), started telling me a month or two into the training that he felt like he was ‘losing his aerobic’ and wanted to back

off the fast stuff. He also ran an incredible indoor mile about this time at a college meet, but later showed signs that he had peaked. I had not run near as fast as him yet, but kept up with the speed workouts and hit my peak about 8 weeks later. Both these indicators hold true to Magness’ ideas that fast-twitch runners maintain their peak for a shorter period of time than do slow-twitch runners. Also, Magness states that fast-twitch runners have higher anaerobic capacities and lower aerobic capacities. This also means that a fast-twitch runner will have a high capacity for kick-ing at the end of a race if that runner doesn’t dig too deep into the anaerobic capacity early in a race. That runner is better served to hold back for the majority of a long-distance race, and then unleash the true power of his or her kick at about the ¾ mile mark of the race. What’s this mean for you and (perhaps) the athletes you coach? Basically, don’t feed a fast-twitch runner the same workouts and mileage you would a slow-twitch runner. For more info, read Chapter 17 of “The Science of Running.”

CONCEPT #3 - Ahhh, mileage. This is a source of consternation for some runners, so let’s unwrap this topic slowly. First, my personal perception is that most runners who are past their early or mid-20’s don’t run the volume necessary to reach their potential. Why do I say this? The root of distance-running success lies in the ability to utilize oxygen efficiently while running with optimal economy. Basically, these two variables are maximized through lots of practice. Without going really deep into the physiological benefits of high vol-ume, however, let’s cut to Magness’ maximum mile-age recommendations for various distances.800 meters: 35-80 miles per week (mpw), 1500 me-ters-mile: 60-100 mpw, 5K: 75-110 mpw; 10K: 85-120 mpw; marathon: 90-140 mpw. Now, we’ll take a step back because I’m sure many of you are dropping your jaws and thinking – “I’m supposed to put in at least 75 miles a week just to train for a 5K!” Well, yes and no. A college-age competitive runner is capable of, and probably used to, if he or she is on a team, putting in this amount of mileage. The devil is in the details, however, more specifically, the amount of time that one takes to run this mileage. A decent college runner will probably have a steady-run pace of between 6 minutes per mile and 6:30 per mile.

November/December 2017 — Volume 34, Number 6 33

A typical community running club member, however, will likely only be hitting anywhere from 6:45/mile to….maybe 13 or 14 minutes/mile, in some cases. Therefore, I would recommend saying that a runner should train up to a maximum of 10 to 12 actual run-ning hours per week. This guideline meshes with the recommendation of the famed coach Arthur Lydiard that “most healthy, competitive adult distance run-ners could handle a volume of around 10-12 hours of steady to strong aerobic running a week, and still im-prove significantly.” One quick funny story taken from the Lydiard book “Healthy Intelligent Training” in-volves an elderly lady who told Lydiard (who advised base periods of up to 100 miles per week) that she had been following his schedule and put in 102 miles one week….and that this had taken her 20 (total) hours!REAL WORLD EXAMPLE: Push the mileage, keeping the 10-12 per hour week maximum in mind. Don’t make the common excuse that “I’m too busy,” because everybody can carve out an hour a day for training, if you’ve got the motivation. Record your mileage, and if you’re a fast, talented runner, you will probably be hitting 50-80 miles per week easily with that time-cap. Remember that the bottom range of Magness’ guidelines are for fast-twitch runners, while the high ranges are for slow-twitch runners. Don’t obsess over mileage, though. My own experience (as a slow-twitch) runner has told me that I race my best at a variety of distances when I have put in 70 to 80 miles per week during my heavy training periods. I really pushed the mileage in my mid to late 20’s, and actually held up well peaking at 120 miles per week during one marathon build-up. I really met my match, though, when I attempted to up that to 140 miles per week the next season. I remember writing a train-ing plan and thinking, “Geez, my easy days are two 10-miIers!” I remember getting a cold which quickly became pneumonia during the midst of this heavy training. My immune system had basically shut down, and I ended up in a critical care unit of an area hospi-tal. That was a lesson to me that I’m not fast or talent-ed enough to run the mileage of an elite, nor do I need to do this. My best races, even marathons, were ran on seasons of 70-90 miles per week at the most.

CONCEPT #4 - Strength training!REAL-WORLD EXAMPLE: Ah, this is getting re-ally long in the tooth, so let’s save the exciting topic of strength training for runners for the next newsletter. See you around!

Jeff currently lives in Davenport, Iowa, and ran a 43:23 at the Bix 7 this July. He’s been running com-petitively for over 20 years, and once came in second in a two-man 5k race at the Prairie State Games.

Tammy McSims (left) and Sara Myers (right) both ran the 10k in St. Louis on a cold, windy, rainy 15 October 2017. The weather and a couple other hiccups on the way to race day could not stop these two from both setting new PRs at the 10k distance! Although injured and unable to run, as she said in her article above, Martha was their biggest cheerleader and supported them every step along the way!

Race ResultsCompiled by Richard Tapping, Juan Salas, and the Race Team

Go! St. Louis Run at the Raceway 5k Madison, IL Saturday August 19, 2017 45 Scott Silverman 23:17 I Love Forest Park 5k St. Louis, MO Sunday August 27, 2017 46 Scott Silverman 22:53 Arthur Cheeze Festival Rat Race 5k Arthur, IL Sunday September 4, 2017 16 Scott Reed 23:52 2 AG18 Ivan Fink 24:27 1 AG47 Cara Finnegan 29:30 3 AG64 Audrey Heckel 33:02 65 Jodi Heckel 33:03 94 Barry Holley 40:16 3 AG Arthur Cheeze Festival Rat Race 10k Arthur, IL Sunday September 4, 2017 1 Nicholas Heller 36:03 1 OA2 Justin Blue 40:16 1 AG4 Nicholas Carter 45:01 3 AG7 Don Dodson 46:33 1 AG15 Julie Mills 51:55 1 AG19 John Murphy 54:35 3 AG24 Babette Hiles 57:20 1 AG26 Jody Littleton 58:07 1 AG Tahoe 200 (205.5 miles!) Homewood, CA September 8-12, 2017 72 Magdalena Casper-Shipp 92:26:34

Arcola Broom Corn Festival 5k Arcola, IL Saturday September 10, 2017 17 Ken Mcmillen 23:15.9 1 AG32 Lori Heller 25:17.6 1 AG Arcola Broom Corn Festival 10k Arcola, IL Saturday September 10, 2017 1 Nicholas Heller 0:35:28.6 1 OA3 Justin Blue 0:38:53.2 3 OA6 Nic Carter 0:45:32.4 2 AG10 Scott Silverman 0:47:23.1 1 AG11 Jesus Sanchez 0:47:58.4

Litchfield Olympic Triathlon Litchfield, IL Sunday September 10, 2017 Jodi Heckel 3:08:26

34 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Many Second Wind runners flew off in new brooms from the Broomcorn Festival races.

Holland Haven Marathon Holland, MI Sunday September 10, 2017 88 Ruairi McEnroe 3:56:27 Shoreline Classic 5k Decatur, IL Sunday September 17, 2017 20 Scott Silverman 23:25 1 AG30 Scott Reed 24:47 39 Ivan Fink 25:38 1 AG114 Que Broadnax 31:31 1 AG117 Kate Blahnik 31:38 Shoreline Classic 15k Decatur, IL Sunday September 17, 2017 13 Nicholas Heller 56:36 10 OA20 Justin Blue 1:02:54 1 AG44 Ruairi McEnroe 1:10:59 45 Jim Fair III 1:11:26 50 Nic Carter 1:12:43 52 Jay Bennett 1:13:40 58 Judith Havlicek 1:15:00 1 AG59 Ryan Anderson 1:15:22 83 Beth Bennett 1:19:50 92 Jodi Heckel 1:21:04 1 AG111 Bethany Carmien Onwodi 1:24:56 3 AG137 Brad Giffel 1:28:11 140 Angela Wisehart 1:28:20 184 Scott Hendren 1:35:13 215 Lorri Howes 1:40:59 232 Susan Mynatt 1:45:18 Wild Wild Wilderness Trail Run Kickapoo State Park, IL Saturday September 23, 2017 4 Justin Blue 0:55:15.8 1 AG5 Brian Farrell 0:59:09.5 1 AG16 Nic Carter 1:04:44.8 22 Jim Fair 1:07:26.0 26 Don Frichtl 1:08:01.4 1 AG31 John North 1:10:39.7 2 AG38 Sarka Petrickova 1:11:15.5 2 AG42 Edward Roy 1:11:46.0 2 AG

43 Andrew Bower 1:12:31.6 1 AG59 Andrea Stack 1:18:48.7 3 AG69 Scott Reed 1:21:00.5 80 Brad Giffel 1:24:59.2 96 Angie Wisehart 1:30:20.2 2 AG104 Lorri Howes 1:32:02.4 1 AG114 Rebecca Dey 1:33:58.8 1 AG143 Juan Salas 1:51:44.8 144 Bill Dey 1:52:27.5

Lincoln Log Cabin Frolic 5kLerna, ILSeptember 23, 2017

2 Scott Silverman 23:55 1 AG Officer Robin Vogel Memorial 5k Decatur, IL September 30, 2017 10 Scott Silverman 22:03 49 Carol Miles 29:16 Women’s Fitness 5k Crystal Lake Park, Urbana, IL Sunday October 1, 2017 3 Paula Tankersley 22:53.0 1 AG6 Beth Bennett 23:59.8 2 AG8 Bethany Carmien 24:48.2 3 AG10 Renee Trilling 25:08.9 1 AG11 Mary McGrath 25:21.1 1 AG12 Kathy Meyer 25:37.2 1 AG14 Lori Heller 25:52.1 2 AG23 Jialan Wang 27:28.1

November/December 2017 — Volume 34, Number 6 35

Race Results—continued

Lorri Howes on the left and her friend Angie Weishart after the WWW trail race – Angie’s first trail race! It was a nice 90+ degree day. How-ever, we were lucky enough to both place in our age group!

24 Lori Ozment 27:38.2 3 AG25 Tara Beveroth 27:50.0 27 Michele Marcus 28:07.3 28 Michele Cohen 28:14.2 31 Sisi He 28:50.7 33 Laura Owen 28:56.7 36 Cara Finnegan 29:25.5 41 Rose Mary Wentling 30:56.7 45 Sara Myers 31:19.3 56 Karen Iehl-Morse 33:40.7 66 Serena Palacios 35:53.6 68 Kristen Henderson 36:06.7 69 Amanda McWilliams 36:27.9 70 Anna Gerard 36:28.3 79 Jackie Christensen 37:58.1 81 Tina Ammerman 38:04.5 83 Karen Klebbe 38:10.1 86 Holly Clemons 39:01.1 87 Tammy McSims 39:13.0 89 Luisa Palacios 39:38.9 94 Lynda Ramirez 40:41.7 99 Fatima Husain 42:25.8 101 Laura Hazen 43:16.7 102 Lisa Sink 43:17.9 Dirndl Dash 5k Urbana, IL Saturday October 7, 2017 19 Scott Silverman 23:23 2 AG Indy Half Marathon at Fort Ben Indianapolis, IL Saturday October 7, 2017 Jodi Heckel 1:59:06 Chicago Marathon Chicago, IL Sunday October 8, 2017 533 Tom Gelsthorpe 2:54:48 2714 Chris Delis 3:19:53 12533 Carl Larsen Jr. 4:06:06 14399 Jesus Sanchez 4:13:34 24098 Elizabeth Chominski 4:49:56 40498 Leslie Hammersmith 6:17:03 40576 Laura Owen 6:18:02

Rock ‘n’ Roll St. Louis Half Marathon St. Louis, Mo Sunday, October 15, 2017 6 Nicholas Heller 1:18:41 2AG Rock ‘n’ Roll St. Louis 10k St. Louis, Mo Sunday, October 15, 2017 Sara Myers 1:06:09 Tammy McSims 1:23:19

36 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Race Results—continued

Don’t see your results? Send them to: raceresults@secondwindrunningclub.org to make sure they are included in the newsletter!

Hope to see you at the start line!

Second Wind members found each other at the Rock ‘n’ Roll St. Louis expo and set up dinner together at a neat little vegan restaurant in St. Louis. Good thing our bellies were full for the weather we had the next day! ... Hey! It is worth mentioning that while we were out there mere hours, two Second Wind members did an Ironman in that weather! Congratulations to

Alicia Rauch and Erin Smith !