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Running Zone Foundation's Starting Line Newsletter - April 2014
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Volume 5, Issue 4 • aprIl 2014 •
PAGE
PAGE
Corp 5K draws InCreased numbers
Journey to HealtHy lIVIng eVolVed Into a passIon tHe agIng runner
2 Running Zone The STarTing Line
Don & Denise’s Den
Kid-friendly events encourage Fun & CommitmentDuring spring break, like many parents, we often see kids with endless amounts of energy and the ability to stay in constant motion! Many parents wish they could magically bottle that energy and have just a small portion for themselves! As a kid, running was something most of us "had to do" for phys ed, or for conditioning another sport. In 2014 we are seeing more schools with Jogging Clubs and Morning Mile programs than when we were in school. Children make up a large percentage of most of the Running Zone Foundation races and we enjoy seeing children as young as two running in the Fun Runs after the race. Do you have one of these kids? Do you wish you did? We enjoy seeing children at the races, and do our best to provide events that are family friendly, with distances that all ages and skills can participate in. However, not all kids like running, and we encour-age you to listen to your child and offer options for them to run, but not be forceful. If you are a runner, start with your kids joining you in a stroller or on their bike so they can understand what a training run consists of. Most kids will ask to run with you but are not prepared for the distance and time! Talk to your children about what it takes to be a runner, from the time commitment, to stretch-ing, to hydration and sleep. What your child wears on their feet is just as important as what you wear, and we suggest you invest in a good quality running shoe that will be lightweight, supportive and comfortable- because just like you, if feet hurt
running is not going to be enjoyable. If you are unsure if your child is ready to run, or you are looking for a first time event for them to participate in, may we suggest the Longdogger's Kids Marathon (2.62 miles) and Half Marathon (1.31 miles) on Saturday, April 12th! This Run-ning Zone Foundation event is entering its second year and is great for the whole family! This race is for kids 12 and under and runs the streets of Melbourne Beach, has medals for all the finishers and hot dogs from Longdoggers. Unique to this race, parents can run along with their kids for free, provided you can keep their speedy pace!
West Melbourne school for science Jog squad
Kids and parents start last year's Long Dogger's Kids' Marathon (2.62 miles) with excitement and smiles.
in This issue:
inaugural excalibur 10-Miler Celebrated Medieval Fun with over 1,000 Participants ....3
Corp 5K Draws increased numbers of Businesses & Participants ......................5
TJourney to Healthy Living evolved into a Passion ......6
new Balance special ........6
staff spotlight: Tracy Dutra ......................7
Upcoming events ..............7
Gecko Club social event ....7
Running Zone April special ...7
Ladies' night ....................7
The Aging Runner .............8
Long Dogger's Kids Marathon & Half Marathon ...............8
Upcoming for April............9
The next steps ................9
All You need is Love: Laura & JC sanchez ......................9
Why i Run: Ron Abel .......10
Ask Pete .........................11
Thursday night Fun Runs ..11
new Products at Running Zone .............................12
Running Zone Foundation Race series Registration ...13
2013-14 Running Zone Foundation Race series Calendar .......................15
Gecko Club Registration Form ..............................16
3696 N. Wickham Road, Melbourne, Florida 32935321-751-8890 • www.runningzone.com
3 Running Zone The STarTing Line
On the 1,038 participants who took times in the inaugural Excalibur 10-Miler only two were able to claim royalty and the cherished winners’ swords: Overall champion Steve Hedgespeth and overall women’s champion Meredith Van Veen. Hedgespeth, 35, of West Melbourne, bested the field in 58 minutes and 34 seconds while Van Veen, 29, of Vero Beach paced the women’s field in 1:07:14 which also was good enough for 11th overall. Shane Streufert, 42, of Viera, was sec-ond overall in 59:15 while Ed Donner, 37, of West Melbourne, was third overall in 59:59. Karen Meraw, 28, of Shelby Township, MI was 13th overall and second to Van Veen in 1:07:45 while Tracy Dutra, 41, of Melbourne, was 22nd overall and third among women in 1:11:59. Streufert captured the Male Masters hon-ors while Susie Meltzer, 49, of Melbourne was the Female Masters champion in 1:12:47. Excalibur, which began and ended in medieval pomp and circumstance at Viera High, also served as the Road Runners Club of America state championship race at the 10-mile distance. Capturing laurels were Hedgespeth, Van Veen, Streufert, Art Ander-son, 54, of Melbourne as Male Grandmasters champion in 1:07:45; Abe Oros, 61, of Palm Bay as Male Senior Grandmasters Champion in 1:16:17; Dutra as Female Masters Champi-
on; Lori Kruger, 51, of Indialantic, as Female Grandmasters Champion in 1:22:52; and Sue Herscher, 64, of Celebration, FL as Female Senior Grandmasters Champion in 1:28:38. The day resonated with Van Veen. “Please pass my thanks along to the Run-ning Zone team for another awesome event,” said Van Veen, who with husband Jim runs the family’s running store, Runner’s Depot of Vero Beach. “As it always is with Running Zone events, it was fabulously organized, fun, creative and professionally managed. The course was great, I loved that it was flat and a
10-miler is a great distance for me. As crazy as it sounds, a 10-miler to me is much less of a challenge than a two-mile or shorter distance event. The longer the better for me.” That being said the race was not without its challenges for Van Veen who was running her first 10-miler. “The second-place woman was ahead of me for the first three miles or so,” Van Veen said. “I was very aware she was close by for the full 10 miles and that definitely helped me to keep my focus.”
Inaugural excalibur 10-miler Celebrated medieval Fun with over 1,000 participantsBy Mark DeCotis
A portion of the excalibur 10-Miler field gets under way with smiles and waves.Michael Lewis of Cambridge, MA is all smiles at the excalibur 10-Miler.
excalibur 10-Miler race winners steve Hedgespeth, overall, and Meredith Van Veen, first woman, enjoy the fruits of the victories.
4 Running Zone The STarTing Line
Inaugural Excalibur 10-Miler continued from the previous page
The race also challenged Hedgespeth who won the Space Coast Half-Marathon in Cocoa in December. “I’ve pushed myself pretty hard over the last few months,” said Hedgespeth who ran his first 10-mile race since college. “It was challenging to keep pushing myself on tired legs. “I started pushing the pace a little at mile three and accelerated from there, running pret-ty substantial negative splits. Ed and Shane ran with me for the first four to five miles. “I’ve been keeping my long run distances up around 14-16 miles. My speed workouts are more targeted towards the 5K/10K dis-tance. It feels great to have my times improv-ing again. This is probably my best running season in more than 10 years.”
Lori Kruger (1440) of indialantic and others watch as Janet erlacher of Melbourne gives a mighty tug trying to free the sword from the stone with a helping hand from sondi Ryersee of Pelee island, on.
erin schuck, co-race director Denise Piercy, Corie odden and Laura spedick are dressed in medieval finery for the excalibur 10-Miler.
The sun shines on runners at start of excalibur 10-Miler.
Viera’s Felicity Cunningham is escorted by Medieval Times Knights as her reward for finishing the excalibur 10-Miler.
Becky Maitlen (3) of Rockledge, Ann ehler (797) of Viera and Pat Kiesselbach (148) of Melbourne stand under the protection of a sword-wielding knight after the excalibur 10-Miler.
Runners greet the rising sun with smiles on the excalibur 10-Miler course.
Jodie Hobt and Dennis Hobt of Vero Beach pose with Medieval Times Knights after the excalibur 10-Miler.
More runners head out onto the excai-bur 10-Miler course.
5 Running Zone The STarTing Line
The fourth edition of the FLORIDA TODAY Corporate 5K was a hit with 953 runners and walkers taking times over the course at FIT Aviation at Melbourne Interna-tional Airport. And while Melbourne’s Brad Daszyn-ski, Palm Bay’s Kim Hunger, Viera’s Mike Acosta and Melbourne’s Elizabeth Donaldson were the individual winners executives and employees from companies large and small benefitted as well from the camaraderie of the event to the fitness they earned in both preparing for and competing in the race itself. Companies and corporations honored in 26 different categories joined overall winner Daszynski, women’s overall winner Hunger, male CEO winner Acosta and female CEO win-ner Donaldson on the top step of the podium. Daszynski, 32, topped the field in 18 minutes and 35 seconds while Hunger, 33, crossed in 19:03. Acosta, 36, representing Viera Pizza, finished in 21:17. Donaldson, 62, representing Coastal Rose Runners, crossed in 32:35. Overall, 65 companies participated, up from 47 in 2013. Registered participants numbered 1,100 up from 800 in 2013. Runners and walkers also got to enjoy the fruits of their labors with a St. Patrick’s Day-themed post-race party.
Corp 5K draws Increased numbers of businesses & participantsBy Mark DeCotis
it’s runners and walkers as far as the eye can see for the fourth annual Corporate 5K at FiT Avia-tion at Melbourne international Airport.
Mike Acosta of Viera Pizza, the Male Ceo Unbeaten Champion for 4 years in a row, gives it his all as he crosses the finish line in the Corporate 5K.
Robert Allenye of Palm Bay finishes the Corporate 5K.
elizabeth Donaldson of Coastal Rose Runners, the female Ceo winner, crosses the finish line in the Corporate 5K.
overall female champion Kim Hunger flashes a winning smile as she accepts her award from Running Zone’s Laura spedick, who is garbed in her st. Patrick’s Day finery.
overall champion Brad Daszyns-ki of Melbourne strikes a winning pose as he crosses the finish line in the Corporate 5K.
eric Wener of Cocoa Beach celebrates his finish in the Cor-porate 5K.
Runners leg it out over the 5K course at Melbourne international Airport and FiT Aviation for the Corpo-rate 5K.
overall female winner Kim Hunger crosses the finish line to claim her Corporate 5K victory.
Kurt Holst (left) of Melbourne and stuart Mcsorley of Vero Beach finish the Cor-porate 5K in a dead heat in 21:28.7.
6 Running Zone The STarTing Line
Lisa Marie Tillman has a story to tell. Tillman, 30, who calls Cleveland, OH home, is a runner of recent vintage who found that the activity gave her a new lease on life. Now a Senior Airman at Patrick Air Force Base, Tillman looked in the mirror one day and was shocked at what she saw. She resolved then and there to do something about it. Now, 80 pounds lighter, running 24 to 46 miles a week and training for her first marathon, Tillman took time to document her transformation. Here is her journey in her own words. “This is my story of how I fell in love with running. “I didn't always have a love for running and living a healthy lifestyle. In fact, I was the total opposite. I worked as a bartender, and as a music promoter. Which meant late nights, heavy drinking, chain smoking and horrible food decisions. “For the longest time I felt I was living a normal life. I was working, financially getting by, and having fun at the same time.. It was different in the eyes of my family, to them, I was on a path of destruction headed nowhere fast. I didn't want to hear the truth, and ignored the things my family was saying
to me. Then, on Dec. 30, 2005 I hit rock bot-tom. I had lost my best friend to a drug addic-tion I never knew he had. I was torn. “Coping with the loss of my best friend pushed me further into a black hole of destruction. The drinking got heavier and heavier, and my unhealthy decisions contin-ued. My family kept telling me that I looked bad, and run down. One day, I took what they said to heard and looked in the mirror. “Wow, I was shocked by what I saw, they were right, My face looked puffy, I looked run down, I had so much excessive weight. That was it. I needed to change, and I needed to it now. “After countless days and nights of soul searching, I had to make a change for my health and for my future. I needed to prove to myself, and my family, that I could do it, that I could change my health, and get better. “In May 2007, I walked into the local Air Force recruiter’s office. I braced myself for what he had to say. He told me I could join the world’s greatest Air Force, if I just lost 10 pounds. ‘Did he say loose weight?’ Am I really that out of shape? “Yeah, he said it, and he meant it. He even gave me free passes to the gym, and even met me there, to get into shape to join the world’s greatest Air Force. “After some discussions with my family, we decided it was best that I go stay with my brother, active duty Army, in Maryland. I knew I had some tough times coming to me. I met with a nutritionist while I was there, and got on a very strict eating and exercise sched-ule. On that schedule, there was running. Wait, "running?" “I remember the first time I got on the treadmill, and I couldn't even run a half mile, I remember, I couldn't breath, I was hurting “it was horrible, I was embarrassed, and I was ashamed. I just wanted to quit. “As my journey progressed, running was becoming easier. I was able to further and further in distance. My confidence was grow-
ing as the pounds seemed to be melting away. Miles became easy, and I starting enjoying this. It was time to go back home. “Upon arriving home, I went back to my recruiter to process my paperwork. He was absolutely shocked at my transformation. I was ready for my next journey. I went to basic military training, followed by Technical School. I continued running, but my joy for running turned into a love for running. “I brought my passion for running with me to Patrick Air Force Base. I have ran many 5Ks, 10Ks, and two half-marathons, along with a Savage Race, and two Tough Mudders. I even hosted with a local restaurant owner, our very own 5K. “I run to relieve stress, I run to feel free, I run for my health, I run when I am happy, I run to help others, I run when I am sad. Run-ning has changed my life. It's what makes me the best me. It has changed my life entirely. I am preparing for my first marathon. I am running for my best friend who has Type 1 diabetes. I can do this.”
Lisa Marie Tillman is all smiles which is not uncommon since she has taken up and taken to running.
Journey to Healthy living evolved into a passionBy Mark DeCotis
Running has changed my life. It's what makes me the best me. – LIsa MaRIe TILLMan
7 Running Zone The STarTing Line
April promises fun for active people of all ages with the Pirate Plunder 2-Miler and the Long Dogger Kids Marathon and Half-Marathon.
April 5Pirate Plunder is the 6th race in the 7 race series. Have a Pirate good time at the Meg o'Malley's after parrrrrrty!
April 12The race starts at 7:30am in Melbourne Beach for the Long Doggers Kid's Marathon & Half Marathon. Come out to see the kids get their Finisher medals!
April 17Thursday night Fun Run – finish at Long Doggers.
Closed April 20 easter
MAy 1newton Demo Run
For More inForMAtion visit us online http://runningzone.com/
Keeping with the fam-ily theme for the month of April, we want to introduce you to Tracy! She has worked at Running Zone for seven years and is the Master Ordering Specialist! Along with her husband, Andy, they not only run most days of the week, but she is raising a 15 year old daughter, a 14 year old son and the newest addition to her fam-ily is her 6 month old daughter! Tracy's commitment to the sport of run-ning did not start off as glamorous as it is today, she was "forced" to run in Boot Camp in 1991. Fortunately the gruel-ing training in the Air Force led her to a future love of long distance running. Her running resume is extensive, and she is excited about her next experience as a Pacer at the Old Port Half Mara-thon in Maine this summer. She does not record all of her miles, but does recall a 5 mile run on the day her daughter was born! Her favorite local races are the Brevard Zoo 3K and the Downtown Melbourne 5K. Tracy pre-vents injury through yoga and strength training and using her MOJI massager on the sore spots. When she is not ooing and aaing over her baby and helping her kids with Algebra, she is watching Reality TV and SUPing with Andy.
employee Tracy Dutra with husband Andy and their daughter Waverly.
Gecko Club members are invited to meet at Running Zone for a run start-ing at 5:00pm, followed by snacks, special discounts and a motivational talk from local inspirational runners.
8 Running Zone The STarTing Line
During a race, it never bothered me to see a younger runner, even a child, speed past me near the finish line. However, I always found it embarrassing when a very elderly runner would pass me. I salute these senior runners, who are truly Masters runners. Fortunately, their num-bers are growing. As someone once said, “Life is a terminal disease.” So, we are all, in a sense, aging run-ners. For purposes of this article, however, an aging runner is one over the age of 40. Even though running has a high attrition rate during middle age and beyond, some people actual begin running during their later years. With proper precautions, running is a sport that can be
enjoyed for one’s whole life. The physical benefits of running are well established, and are even more important in aging runners. Foremost are the cardiovascu-lar benefits of running. Running prevents or improves cardiovascular as well as peripheral vascular disease. It lowers blood pressure, help-ing to prevent or improve hypertension. It burns calories, helping to maintain ideal body weight. This is of particular importance in older people. Running lowers blood sugar, helping to improve diabetes. It stimulates the immune sys-tem, possibly protecting the body against some infections and cancers. It increases calcium deposition in bones, helping to prevent osteopo-rosis. This is of special importance in the aging female runner. Runners have better sex lives than non-runners, also an important issue in the aging population. Finally, running improves the mental attitude and prevents depression, a condi-tion that increases in frequency with age. So how do runners adjust training tech-niques as they age, and how does an older non-runner become a runner? First of all, an older person who has never run or has not run in a long time should consult their physician before beginning a running program. A physical examination, which may include such things as a stress test and a bone density test, should be performed. Three considerations for injury prevention are important in the aging runner. First, flexibility and balance decrease with aging, so stretching and balance exercises are important. Secondly, the thirst mechanism becomes less
acute with aging, and one will not feel as thirsty. It is essential to stay adequately hydrated. Fi-nally, because of decreased joint flexibility, the aging runner is more prone to sprains, so must choose running terrain wisely. The American College of Sports Medicine has several training recommendations for the ag-ing runner. These include slowly increasing time and intensity; staying motivated; listening to your body; allowing time for rest and recovery; adding high intensity intervals; and building strength. It is important to train gradually, initially alternating periods of walking with running. Gradual training helps prevent injury and keeps the runner motivated. Listening to your body is very important in limiting or preventing injury. Joint pains and muscle soreness are the body’s way of telling you to decrease intensity of activ-ity. The aging body also requires more rest and recovery after running. An easy way to tell if you are sufficiently recovered after a run is to take your pulse on arising in the morning. If elevated above average, you have not recovered, and further rest is necessary. At least one high-intensity run per week is recommended. This run should increase the heart rate to 80 percent of maximum heart rate. This is best accomplished by interval-training format of 60-90 seconds of fast running sepa-rated by five minutes of slow jogging. Finally, strength training should be done at least once per week. This should include strengthening exercises for upper and lower extremities as well as the core. In summary, most people should be able to enjoy running well into their middle age years and beyond.
Dr. Wilson, a Melbourne native and Florida Gator, earned his doctorate degree from the Illinois College of podiatric Medicine in Chicago. After completing a surgical residence in Chicago, Dr. Wilson returned to Melbourne where he has been practicing with Melbourne Podiatry Associates for 30 years. The good doctor is passionate about his profession; run-ning – a sport in which he has reveled for more than 45 years – and writing, particularly about all things running and foot related.
the aging runnerBy Richard C. Wilson, DPM Melbourne Podiatry Associates
Roberta osterling, 79, of satellite Beach is proof that age is no barrier to running.
The physical benefits of running are well established, and are even more important in aging runners.
9 Running Zone The STarTing Line
upcoming for aprilBy Mark DeCotis
April promises fun for active people of all ages with the Pirate Plunder 2-Miler on April 5 and the Long Dogger Kids Marathon and Half-Marathon on April 12. The Pirate Plunder is the 6th race in the 7 race 2013-14 Running Zone Race Series. The green flag drops at 6:30 p.m. in Downtown Melbourne. The course will take runners and walkers to the Melbourne Cause-way and back to the finish at Meg O'Malley's. Participants will be treated to the Great Pirate Party after the race hosted by Meg O'Malley's. All participants are eligible for the random drawing of a three-day cruise for two to the Bahamas out of Port Canaveral. Partici-pants must be present to win. The event benefits the Cocoa High track and field program and the Children’s Hunger Project Backpack Program. The race fee before April 4 is $28. Regis-tration after April 4 will cost $31. The Long Dogger Kids Marathon and Half-Marathon comprised of distances of 2.62 and 1.31 miles begins at 7:30 a.m. April 12 at Ryckman Park in Melbourne Beach. The race fee – before April 11 – is $15 for 1.31 or 2.62 miles or $25 for both. The fee for race-day registration is $20 for 1.31 or 2.62 miles or $30 for both. This is a great event for kids 12 and un-der. Parents can run with their children free of cost with waiver. Medals will be presented to all finishers, and a special award will be given to the Double Dog Dare (participation at both distances) finishers.
The school with the largest participation receives $250. For more information on both events visit www.runningzone.com or call the store at 321-751-8890.
Pirate-costumed runners caught the spirit of the 2013 Pirate Plunder race.
On Sunday, March 30th our fair maiden, (and Running Zone Foundation Events Manager), Laura Spedick married her knight in shining armor, JC Sanchez! The seaside wedding was held at Matheson Hammock County Park in Miami, and the yoga-practicing, Karaoke lov-ing, extremely talented couple are enjoying their honeymoon in the other Melbourne (Aus-tralia)! Congratulations to the Newlyweds!
April 5th, 2014at 6:30pm
Meg O'Malley's A fun pirate-themed
2 mile run/walk!
n Pirate Costume Contest!n Awesome Technical Teesn Fun Race Packetsn Great Pirate Awardsn Random giveaway of a 3-day cruise for 2 to the Bahamas out of Port Canaveral!Benefits Cocoa High Track Club
and The Children's HungerProject Backpack Program!
10 Running Zone The STarTing Line
why I run: ron abelBy Mark DeCotis
Canton, MI native and Satellite Beach resident Ron Abel, a maintenance supervisor for CH2M Hill, is no stranger to the Space Coast running scene, having first laced on his shoes in the early 1990s. Now 31, Abel is a member of Team Run-ning Zone, is a husband to Jana and father to three: Anthony 11, Victoria 8 and Briana 7. And he also is competitive in his age group sitting first in the Running Zone Race Series 30-34 standings. He runs for a variety of reasons: Why Do I Run? I run for the experiences, the thrill and adventure every run brings and the way it makes me feel.Where Do I Run and Why? I run any-where and everywhere I can. You never know what the run course will bring to you and for you. I try to run different places as much as possible but some of my usual runs would be around Viera with the cross country and track team I coach. I also like Downtown Cocoa and Oars and Paddles Park in Indian Harbour Beach. When Do I Run and Why? I run when I can with work, kids and coaching. Sometimes I start at 5 a.m. or earlier and sometimes
its at 4 p.m. or later depending on what the schedule calls for.With Whom Do I Run? If I’m not running with the Viera team I have some of my great training friends who include Steve Chin, Shane Streufert, John Davis, Ed Donner, Ed Springer, Howard Kanner, Tristan Webbe and anyone else up for a runWorst Running Experience I Learned the Most From? I would say the one race
I learned the most from was the marathon although I have never had a worst running experience. I feel that every run teaches you something and makes you stronger. What I learned was proper hydration is key even in 40-degree weather.
Ron Abel crosses the finish line in Ghostly Gecko 5K in october in one of the many local races in which he excelled.
11 Running Zone The STarTing Line
got a question about common running problems, shoes, aches & pains, racing, chili, beer, or animal crackers? (well, mainly the first 4) send an email to [email protected] or tweet @runningzonefl with #askpete. each month we will feature some of the questions and answers in our “Ask Pete” column.
Pete Vaughn is the General Manager of Running Zone. He is also a certified Athletic Trainer (ATC). Pete completed his undergraduate degree at Towson University in Baltimore, MD and his Masters in Applied Physiology and Kinesiology at the University of Florida, where he served as graduate assistant for university sports and the high school outreach program. He was an assistant ATC with the United Foot-ball League for 2 years before joining Running Zone full time.
From SS: Why does my skin itch like crazy when I run?
In general, skin irritation during exercise usually occurs after starting a program follow-ing a long period of inactivity. The itching sen-sation is actually not on the skin, but the blood vessels inside the limbs. The intricate network of capillaries and arteries inside our muscles expand rapidly due to the demand for blood during exercise. In trained individuals, these capillaries remain open allowing maximum blood passage, but after a period of inactivity they tend to collapse, allowing only minimal blood flow. The rapid expansion of these blood vessels causes nerves to send impulses back to the brain which are interpreted as an itch. The
sensation usually subsides after a few sessions.Environmental factors (depending on the climate you live in) can cause this sensation as well. When exercising in cold weather, our body pumps more blood to the vital organs and less blood to the skeletal system and muscles in in order to keep us warm. As a result your limbs & extremities will be cooler and as you
warm up, the blood flow will return to the extremities. This can trigger the same itching sensation. As with any skin condition, another pos-sibility is the skin being irritated by the apparel you’re wearing or a product (lotions, creams, soaps, etc.) applied to the skin.
From BP: I have been a runner for many years and ran competitively in high school as well as road races on into my twenties. Though I have continued my running (I'm now in my late 50's) doing straight distance has become very diffi-cult. I have been trying to get to a point where I can run 5 to 8 miles without it being a strug-gle… On one "magic morning" I was able to do a full five without stopping and maintaining reasonable form. I attempt to do 3 to 5 miles five days each week… Can you recommend a program that would help me increase my ability to do straight distance? I have wanted to join one of the local running camps or groups, but I work evenings when all the runs and meetings take place. Any help would be welcome!
Adding mileage should be done gradu-ally. The general consensus is to increase your total mileage by no more than 10% each week. This allows your body to adapt to higher mile-age and get stronger without overstressing the joints, bones and muscles. Running requires much more of a graduated increase than other sports because of the high-impact nature of the sport. Once you have increased to, say, 20-25 miles per week, you can begin harder workouts (intervals, hills, etc.) to ensure that your body is ready for the demands of increasing mile-age. Start with a simple interval of 5 minutes easy to 2 minutes of speed work and increase from there. Of course, you must also integrate a proper warm-up and cool-down period into this run. Having a set “long-run” day, done at a slower pace than the workout and even your
everyday pace, will help you build your mileage up as well. There are a number of different programs to follow, but it is im-portant to find one that fits your personal goals and schedule.Here’s another idea: try running with a friend. Talking to a partner can take your mind off the run and make it seem a lot quicker, and you can push each other as well. There are a few groups that meet in the morning- check out the list on the Running Zone website and Space Coast Runners website.From ES: Dear Pistol, I am thrilled that my 9 year old son has taken an interest in running, and am encouraging him to train and participate in races. Recently he has been complaining that his feet hurt and he thinks he should go see a doctor. I have taken him to Running Zone for a gait analysis and he is wearing technical running shoes when he trains and when he races, but he still says that his feet hurt. Could this be from growth? Overtraining? Or is he just weak?
Gauging the severity of a child’s injury is a difficult assessment- for many reasons. Just like adults, too much too soon can really put them in jeopardy for serious injury, but when dealing with sore-ness or general discomfort, it can be hard to
The itching sensation is actually not on the skin, but the blood vessels inside the limbs.
4/17 Finish At long doggers tiMe: 6:00pM5/1 newton deMo run tiMe: 6:00pM
12 Running Zone The STarTing Line
nike Free 5.0 ‘14The 2014 nike Free running collection makes a performance state-ment echoing those famous words from coach and nike co-founder
Bill Bowerman. Bowerman’s belief was that design should focus on the athlete’s body and movement. His convictions inspired a design philosophy around the concept of natural motion and sparked the idea for the paradigm-shattering
nike Free introduced in 2004. Ten years later, advancements in technology and product engineering continue to push the boundaries of footwear design even further in the all-new nike Free 5.0.
nike voMero 9Crank up the heat on your runs, staying cool and super comfy from start to finish with the newly updated Men's nike® Zoom Vomero 9. Catch a sole-satisfying feel that's better than ever from this edition
that features a smooth, second-skin fit compliments of a totally redesigned upper. enjoy loads of breathability thanks to the im-proved midsole, and run assured that lace pressure will be long-
gone with the Men's nike® Zoom Vomero 9's new minimal tongue. ideal for a neutral to underpronated stride, this is truly a running shoe not to be missed. 11.4 ounces.
AsiCs CuMulus 16You'll experience an even plusher, more luxurious ride thanks to the 16's new top-of-the line FluidRide™ midsole and larger Rearfoot and Forefoot GeL® Cushioning units. Underpronators to mild overprona-tors who loved the previous GeL-Cumulus® generations are going to be especially psyched at this improved version, and those new to the series are sure to become quick devotees. 8. 5 ounces
AsiCs niMbus 16 http://www.youtube.com/watch?v=o2WKGJHWpTU Looking to do a little cloud hopping? Well, look no further now that you've discovered the newly up-dated, plusher than ever Women's AsiCs® GeL-nimbus® 16 running shoe. Your every transition will be silky smooth with the updated Guidance Trusstic system® that perfectly complements the cushy feel of the AsiCs® FluidRide™ midsole. You'll still enjoy that truly customized fit thanks to the FluidFit™ upper, and if you're an underpronator to mild overpronator, you'll be as elated as ever by the way this newest GeL-nimbus® allows you to float effortlessly through your run, mile after magical mile. 9.4 ounces
Ask Pete continued from the previous page
discern the severity. Having them develop healthy habits is crucial to them being healthy adults, but their activity levels should be monitored as their body matures. Much like adults, kids should follow a gradually increasing training plan for any activity- not just running. You must also take into account the amount of exercise they’re getting during the day (aside from running) and be sure in incorporate some rest days. There are a few conditions that occur in chil-
dren/adolescents that can be contributing to the pain he is describing, most commonly, it is a condition called Sever’s disease (calca-neal apophysitis for those of you keeping score at home). This condition is typically seen in physically active children. Without getting too specific, Sever’s disease is a type of bone injury in which the growth plate near the heel becomes inflamed and causes pain. Not coincidently, this is where the Achilles tendon attaches. During normal growth, the muscles and tendons can become very tight and overstretched in children, and the heel is especially susceptible to injury since the foot is one of the first parts of the body to grow to full size. It can also be the result of repetitive stress on the Achilles tendon from activities like running and jumping (or pretending to be Batman, chasing the dog and other kid things). This injury is most likely to occur during a growth spurt- typically between ages 8-13
for girls and between ages 10-15 for boys. This area of the heel hardens and becomes stronger when it finishes growing, which is why Sever’s doesn’t occur nearly as much in older adolescents and teenagers. Like many overuse injuries, treatment generally involves resting the afflicted body part. Concurrent physical therapy or any exercise that does not cause pain can help, along with ice bath/ice packs for the pain and swelling. Proper fitting footwear and pos-sibly orthotics can help with the recovery and prevention of further problems.Remember- I’m not a doctor, but I did stay at a Holiday Inn Express last night. The general rule (for everyone) is anything that doesn’t re-solve in 10 days of self-treatment/rest should probably get checked out.
Thanks for the questions, keep ‘em coming!
14 Running Zone The STarTing Line
Healt
h Firs
t Hea
lth Pl
ans a
nd Ru
nning
Zone
Fo
unda
tion w
elcom
e you
to th
e 9th
annu
al Ru
nning
Zo
ne Fo
unda
tion R
ace S
eries
. This
year’
s Seri
es
offers
seve
n fun
and f
amily
-frien
dly ev
ents
includ
ing fo
ur 5K
s, on
e 3K
and t
wo 2-
miler
s. W
e offe
r the
se sh
orter
dista
nces
to pr
omote
pa
rticipa
tion a
mong
both
walke
rs an
d ru
nner
s of a
ll age
s and
abilit
ies.
And,
know
ing th
at be
ing pa
rt of
a tea
m ca
n pro
vide a
sens
e of
cama
rade
rie an
d extr
a enc
oura
geme
nt, w
e offe
r tea
m aw
ards
in
two c
atego
ries f
or ea
ch ra
ce as
well
as th
e ove
rall s
eries
.Ou
r Tea
m C
halle
nge
lets a
ny fiv
e frie
nds,
family
mem
bers
and/o
r co-
worke
rs en
joy th
e fun
of co
mpeti
ng to
gethe
r aga
inst
other
team
s in t
he sa
me ca
tegor
y.Th
e Sch
ool T
eam
Cha
lleng
e pr
ovide
s fitn
ess a
nd in
creas
ed
self-e
steem
for t
hose
14 an
d und
er. M
ore t
han 1
500 c
hildr
en in
ele
menta
ry an
d midd
le sc
hool
have
partic
ipated
this
seas
on an
d Ru
nning
Zon
e can
help
your
scho
ol de
velop
a wa
lking
or ru
nning
pr
ogra
m for
your
stud
ents.
Par
ents
and t
each
ers c
an fo
rm an
op
en te
am un
der t
he sc
hool
name
.Te
am di
vision
detai
ls ap
pear
later
in th
is br
ochu
re or
can b
e fou
nd in
the R
unnin
g Zon
e Rac
e Ser
ies se
ction
of ou
r web
site a
t ww
w.ru
nnin
gzon
e.com
/serie
s/
Our 2
013-
2014
Ser
ies:
FIRE
CRAC
KER
5K, T
hurs
day,
July
4th,
7:00
am at
the
Libert
y Bell
Mus
eum
(acros
s from
Holm
es R
egion
al on
Hick
ory S
t.)■
Star
t the r
ace w
ith th
e ring
ing of
a re
plica
of th
e Libe
rty B
ell
■ A
meric
an F
lags t
o all F
inish
ers
■ M
ost P
atriot
ic Co
stume
Con
test
■ S
pecia
l awa
rds t
o top
Loca
l Her
o Tea
ms (M
ilitar
y/Fire
/Poli
ce)!
■ Z
ippy t
he G
ecko
Mas
cot to
lead
the K
ids' R
un
■ B
reak
fast c
atere
d by S
untre
e Café
II
■ H
onor
Ame
rica P
arad
e afte
r the
race
■ B
enefi
ts Ho
nor A
meric
a
■ R
ando
m giv
eawa
y of o
ne iP
ad!
I RUN
FOR
PIZ
ZA F
OOTB
ALL
KICK
OFF
5K,
Satu
rday
, Aug
ust 1
0th,
7:00
am at
The
Ave
nue i
n Vier
a■
Sup
port
your
Fav
orite
Foo
tball T
eam
on R
ace D
ay■
Awe
some
Pizz
a and
Foo
tball A
ward
s■
Spe
cial A
ward
for t
he M
ost S
uppo
rted F
ootba
ll Tea
m!■
Zipp
y the
Gec
ko M
asco
t to le
ad th
e Kids
’ Run
■ Ta
ilgate
Part
y afte
r rac
e cate
red by
Pizz
a Gall
ery &
Grill
! ■
Ben
efits
Suntr
ee/V
iera Y
outh
Footb
all &
Ch
eerle
ading
Leag
ue, &
WEG
O Mi
nistrie
s■
Ran
dom
givea
way o
f NFL
Foo
tball T
ickets
(a
ny F
lorida
Tea
m) pl
us 1
Hotel
nigh
t stay
for t
wo!
GH
OST
LY G
ECK
O 5
K, S
aturd
ay, O
ctobe
r 19th
, 6:3
0 pm
at the
Eau
Gall
ie Ci
vic C
enter
■
Bes
t Hall
owee
n Cos
tume C
ontes
t ■
Hall
owee
n Goo
die B
ags t
o All F
inish
ers
■ F
un G
hostl
y Gec
ko A
ward
s■
Zipp
y the
Gec
ko M
asco
t to le
ad th
e Kids
' Run
■ F
ood p
rovid
ed by
Squ
id Lip
s!■
Awa
rds ce
remon
y foll
owing
all ra
ces o
n Squ
id Lip
s bea
ch
■ B
enefi
ts J.
Kyle
Braid
Sch
olarsh
ip Pr
ogra
m■
Ran
dom
givea
way o
f Hall
owee
n Hor
ror N
ight T
ickets
& 1
Hotel
nig
ht sta
y for
two!
JING
LE B
ELL
2 M
ILER
, Sat
urda
y, De
cem
ber 2
1st,
5:45
pm
at th
e Sate
llite B
each
Libr
ary
■ S
anta
Hats
to the
1st 5
00 E
ntran
ts■
Jing
le Be
lls fo
r Eve
ryone
’s Sh
oes
■ B
est H
olida
y Cos
tume a
nd F
un S
tockin
g Awa
rds
■ S
anta
Arriv
al on
Fire
Tru
ck■
Zipp
y the
Gec
ko M
asco
t to le
ad th
e Kids
' Run
■ F
ood p
rovid
ed by
Long
Dog
gers!
■ B
enefi
ts M
Town
Tra
ck C
lub –
Gowi
ns Y
outh
Foun
datio
n■
Ran
dom
givea
way L
CD T
V!
BREV
ARD
ZOO’
S M
EERK
AT M
OSEY
3K,
Sa
turd
ay, F
ebru
ary 1
5th
at the
Zoo
(7:0
0 am
– No
Mon
key
Busin
ess,
7:35
am –
Scen
ic Ro
ute at
the B
reva
rd Z
oo)
■ C
heck
out Z
oo A
nimals
durin
g the
Run
/Walk
■ F
un M
eerka
t Awa
rds
■ 50
% O
ff Adm
ission
for A
ll Par
ticipa
nts on
Rac
e Day
*■
Zipp
y the
Gec
ko M
asco
t to le
ad th
e Kids
' Run
■ B
reak
fast c
atere
d by P
izza G
aller
y & G
rill!
■ B
enefi
ts Br
evar
d Zoo
■ R
ando
m giv
eawa
y of o
ne da
y Disn
ey T
ickets
and
1 Hote
l nigh
t stay
for t
wo!
*Mus
t sho
w part
icipan
t’s rac
e num
ber fo
r disc
ounts
to th
e Zoo
.
PIRA
TE P
LUND
ER 2
MIL
ER, S
atur
day,
April
5th,
6:
30 p
m at
Meg
O’M
alley
’s■
Bes
t Pira
te Co
stume
Awa
rds
■ F
un P
irate
Awar
ds■
Zipp
y the
Gec
ko M
asco
t to le
ad th
e Kids
' Run
■ G
reat
Pira
te Pa
rty at
Meg
O’M
alley
’s aft
er th
e rac
e!■
Ben
efits
Coco
a High
Sch
ool T
rack
& F
ield P
rogr
am
and t
he C
hildre
n's H
unge
r Proj
ect B
ackp
ack P
rogram
.■
Ran
dom
givea
way a
3-da
y cru
ise fo
r 2 to
the
Baha
mas o
ut of
Port
Cana
vera
l!
RUN
FOR
THE
GECK
O HA
WAI
IAN
LUAU
5K,
Sa
turd
ay, M
ay 10
th, 7
:00 a
m at
BCC
/Wick
ham
Park
Pavil
ion■
Haw
aiian
Luau
with
hula
danc
ers!
■ F
estiv
e Leis
for a
ll Fini
sher
s■
Dre
ss in
your
favo
rite H
awaii
an A
ttire
■ F
un G
ecko
Awa
rds
■ Z
ippy t
he G
ecko
Mas
cot to
lead
the K
ids’ R
un■
Haw
aiian
Bre
akfas
t cate
red b
y Pizz
a Gall
ery &
Grill
! ■
Ben
efits
Leuk
emia
& Ly
mpho
ma S
ociet
y’s T
eam
in Tr
aining
! ■
Ran
dom
givea
way o
f a pa
ddleb
oard
from
Pad
dlebo
ard H
ouse
!
Am
eniti
esAl
l race
s pro
vide p
artic
ipants
with
awes
ome t
echn
ical (m
oistur
e wi
cking
/non-
cotto
n) te
e shir
ts, C
hron
otrac
k tim
ing an
d a fe
stive
po
st-ra
ce pa
rty. I
n add
ition,
there
will
be a
gues
t app
eara
nce b
y Zip
py, o
ur G
ecko
mas
cot, t
o star
t eac
h of th
e fre
e kids
’ runs
and
to he
lp wi
th the
awar
ds pr
esen
tation
. Our
stan
dard
over
all an
d ag
e gro
up aw
ards
will
be pr
esen
ted fo
r eac
h rac
e alon
g with
do
or pr
izes a
nd gi
veaw
ays.
Ther
e is a
$10
,000
pur
se in
prize
s and
gift c
ertifi
cates
for t
he
top se
ries f
inish
ers.
Serie
s Awa
rds
Regi
stra
tion
Pleas
e use
the b
ack p
age o
f this
broch
ure to
regis
ter fo
r any
of R
unnin
g Zo
ne Fo
unda
tion R
ace S
eries
race
s. R
egist
ration
is al
so av
ailab
le on
line a
t www
.runn
ingzo
ne.co
m/se
ries.
Day o
f rac
e reg
istra
tion
open
s 1 ho
ur be
fore a
ll rac
es. L
ate re
gistra
tion c
loses
10 m
inutes
be
fore e
ach r
ace b
egins
. Awa
rd ce
remo
ny w
ill be
gin im
media
tely
follow
ing ea
ch ra
ce.
Please
all reg
istratio
n form
s to:
Runn
ing
Zone
, 369
6 N. W
ickha
m Ro
ad, M
elbou
rne,
FL 3
2935
Make
chec
ks or
mon
ey or
ders
paya
ble to
: Run
ning Z
one.
Fees
(Entr
y fees
are no
n-refu
ndab
le and
non-t
ransfe
rable.)
Serie
s Reg
istra
tion:
$1
50.00
* ($2
1.43 p
er rac
e vers
us $2
8.00)
Indi
vidua
l Reg
istra
tion:
$28
.00 (
befor
e Rac
e Day
)Ge
cko
Club
Mem
bers
: $2
5.00
(befo
re R
ace D
ay)
Indivi
dual
Regis
tratio
n:
$31.0
0 (R
ace D
ay)
Geck
o Cl
ub M
embe
rs:
$28.0
0 (R
ace D
ay)
Team
/Scho
ol Re
gistra
tion:
$25.0
0 (N
o Rac
e day
regis
tratio
n)*R
eceiv
e a $4
6.00 d
iscou
nt for
signin
g up f
or all
seve
n rac
es in
the s
eries
at
once
. Mus
t be r
eceiv
ed by
July
3rd, o
ne da
y prio
r to th
e star
t of th
e 20
13-20
14 se
ries.
Kid’
s Reg
istra
tion:
** $1
5.00
($20
Rac
e Day
)**C
hildren
12 ye
ars ol
d or u
nder
will re
ceive
a co
tton s
hirt.
You m
ay
upgra
de to
a tec
hnica
l shirt
by el
ectin
g an i
ndivid
ual o
r team
regis
tratio
n. (Yo
uth M
edium
& Ad
ult Sm
all siz
ing on
ly in c
otton
)Co
rpor
ate/O
rgan
izatio
nal G
roup
Rat
e:
Put to
gethe
r a gr
oup o
f 10 o
r more
partic
ipants
and r
eceive
a gro
up ra
te.
Call R
unnin
g Zon
e for
more
detai
ls.
Star
t A T
eam
Being
a pa
rt of
a tea
m ca
n be v
ery r
ewar
ding.
All y
ou ne
ed is
a mi
nimum
of 5
peop
le (1
perso
n of th
e opp
osite
sex)
that w
ant to
be
part
of the
team
. Eve
ryone
on th
e tea
m sa
ves $
3.00 o
n the
en
try fe
es an
d you
may
be ab
le to
start
traini
ng to
gethe
r for
one
or al
l of th
e upc
oming
race
s.
Team
Com
petit
ion
Gathe
r you
r fam
ily, fr
iends
and c
o-wo
rkers!
Tea
ms m
ust p
arti-
cipate
in at
leas
t four
serie
s rac
es to
be el
igible
for th
e seri
es aw
ard.
Awar
ds w
ill be
give
n to t
he to
p thr
ee te
ams.
Each
team
cons
ists
of at
least
five m
embe
rs wi
th on
e of th
e mem
bers
being
the
oppo
site s
ex. T
he to
p fou
r of th
e sam
e sex
and t
he 1s
t mem
ber
of the
oppo
site s
ex w
ill be
scor
ed.
Scho
ol T
eam
Cha
lleng
e: (E
lemen
tary a
nd M
iddle
Scho
ols O
nly)
An aw
ard w
ill be
give
n to t
he to
p thr
ee el
emen
tary o
r midd
le sc
hools
that
have
the l
arge
st pa
rticipa
tion.
The S
choo
l Tea
m Ch
allen
ge ap
plies
to ea
ch ra
ce as
well
as th
e ser
ies. S
choo
ls mu
st pa
rticipa
te in
at lea
st fou
r ser
ies ra
ces t
o be e
ligibl
e for
the
serie
s awa
rd. S
tuden
ts on
ly co
unt to
ward
s par
ticipa
tion
chall
enge
. Par
ents
and t
each
ers c
an fo
rm an
open
team
.(No
Team
Race
Day R
egistr
ation)
Elig
ibili
tySe
ries r
aces
are s
core
d for
runn
ers a
nd w
alker
s in a
ll age
ca
tegor
ies. P
artic
ipants
in th
e ser
ies m
ust c
omple
te a m
inimu
m of
FOUR
serie
s rac
es to
be el
igible
for t
he se
ries a
ward
s.
Stan
dard
Rac
e Se
ries A
ge D
ivisi
ons
8 & U
nder
9-
11
12-1
4 15
-19
20-2
4 25
-29
30-3
4 35
-39
40-4
4 45
-49
50-5
4 55
-59
60-6
4 65
-69
70-7
4 75
-79
80+
Scor
ing
& P
oint
sTh
e firs
t 10 r
unne
rs/wa
lkers
over
all w
ill re
ceive
100,
90, 8
0, 70
, 60
, 50,
40, 3
0, 20
, and
10 po
ints i
n the
open
comp
etitio
n. Th
e firs
t 10 r
unne
rs/wa
lkers
withi
n eac
h age
grou
p will
rece
ive 10
, 9,
8, 7,
6, 5,
4, 3,
2, an
d 1 po
int in
their
age g
roup
comp
etitio
n.
Race
Dro
p Sc
oring
will
be ba
sed o
n 6 ra
ces.
If you
partic
ipate
in all
7 ev
ents,
yo
ur lo
west
scor
e will
be dr
oppe
d.No
te: Y
our a
ge gr
oup f
or th
e Ser
ies is
deter
mine
d by y
our a
ge in
the
first
serie
s eve
nt in
which
you p
artic
ipate
in du
ring t
he
seas
on.
At th
e end
of th
e ser
ies, in
dividu
als w
ho ac
cumu
late t
he m
ost
point
s rec
eive a
weso
me ca
sh, g
ift ce
rtifica
tes an
d priz
es, a
nd ar
e re
cogn
ized b
y Run
ning Z
one i
n Jun
e 201
4.
Stan
ding
sTh
e stan
dings
after
each
race
will
be ca
lculat
ed an
d disp
layed
on
Runn
ing Z
one’s
web
site a
t www
.runn
ingzo
ne.co
m/se
ries/
2
3 4 5 6 7
Over
all M
ale
& Fe
mal
e $1
000 C
ASH
& Fr
ee E
ntry t
o the
2014
-201
5 Rac
e Ser
ies2n
d Pl
ace
Over
all M
ale
$50
0 CAS
H &
Free
Entr
y to t
he&
Fem
ale
Win
ners
20
14-2
015 R
ace S
eries
3r
d Pl
ace
Over
all M
ale
$35
0 CAS
H &
Free
Entr
y to t
he
& Fe
mal
e W
inne
rs
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-201
5 Rac
e Ser
iesTo
p M
ale
& Fe
mal
e
$250
CAS
H &
Free
Entr
yM
aste
rs W
inne
rs
to the
2014
-201
5 Rac
e Ser
iesAg
e Gr
oup
Mal
e &
$1
00 G
ift Ce
rtifica
te to
Runn
ing
Fem
ale
Firs
t Pla
ce
Zone
Age
Grou
p M
ale
&
$50 G
ift Ce
rtifica
te to
Runn
ing
Fem
ale
Seco
nd P
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16 Running Zone The STarTing Line
A Running & Walking Club“Not Just for Lizards”
Promoting fitness & healthy, active lifestyles.
Membership includes:● $25.00 Off Coupon* on any purchase of $75.00 or more to Running Zone● Brooks Technical (not cotton) Gecko Club Tee-Shirt● Gu or Powergel● Laminated Gecko Club Membership Card● Monthly Newsletter and periodic email bulletins● Weekly Fun Runs / Walks – FREE● 10% Off All Running Zone Merchandise (all year long)● Discounts from other area businesses partnering with Gecko Club ● $3.00 Off All Running Zone Foundation Race Series Races● 10% Off All Training Programs offered
Membership Options & Pricing Annual Membership Plan – $40.00Kid’s Plan* (12 & Under) – $15.00
*$25.00 Off Coupon excludes Kid’s Plan
For more information contact: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935Call 321-751-8890 or visit www.RunningZone.com
FOUNDATION