IN PASSING January/February 2017—Volume 34, Number 1

NEWSLETTER OF THE SECOND WIND RUNNING CLUB

IN THIS ISSUE Allerton Park Trail Run recap, photos Big Race, Small World Get to know Nancy McCarty

May/

Get to know David Ammermann Plyometrics for distance runners Awards banquet, board openings

June 2016—

Keep those stories coming! Your contributions to the newsletter are vital. Please e-mail your race results, articles, photos, etc. by Feb. 15th for the March/April issue. Articles and accompanying photos to [email protected]. Results and race photos to [email protected] Officers President

Marc Mills

President-Elect

Magdalena Casper-Shipp

Treasurer

Aldo Manfroi

Secretary

Amber Anderson

Board Members Amber Anderson, Richard Brannon, Bill Dey, Jim Fair III, Aldo Manfroi, Letitia Moffitt, Ben Newell, Valeria Rohde, Andrea Stack, Richard Tapping

Race Coordinator Derrick Clark Webmaster

webteam@secondwind runningclub.org

Newsletter Team Editor

Jodi Heckel

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www.secondwindrunningclub.org Please send corrections, comments, criticisms, or suggestions to Jodi Heckel at [email protected]. For changes in street address, telephone number, or e-mail address, please contact the SWRC membership coordinator at [email protected]. Also, with the conversion to our new membership database, some members have reported that their newsletter format changed (paper vs. electronic), or that they are now receiving multiple copies of the newsletter for one family. If there is anything you need to change about your newsletter subscription, please email [email protected]. Cover photo: Thing 2 -- AKA Ellen Hedrick -- is enjoying the Allerton Park Trail Run, on Oct. 30, 2016. Photo by Beth Scheid.

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Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

IN THIS ISSUE President’s Corner........................................................................................................................4 RRCA News...................................................................................................................................5 New Members for October and November.................................................................................5 Allerton Park Trail Run: The 29th Running..............................................................................6 Allerton Park Trail Run photos...................................................................................................8 Big Race, Small World................................................................................................................12 Twenty (or so) questions with Nancy McCarty........................................................................16 Twenty (or so) questions with David Ammermann..................................................................18 Plyometrics for distance runners...............................................................................................20 Annual Meeting and Awards Banquet......................................................................................23 Second Wind board and volunteer position openings.............................................................23 Racing Ahead–January and February 2017............................................................................25 Race Results.................................................................................................................................26

Electronic-Only Option for the Newsletter We are offering the option of receiving In Passing via e-mail as a full-color PDF (hard copy sent by mail is black & white). If you are interested in this option, send an e-mail to [email protected].

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. January/February 2017—Volume 34, Number 1

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President’s Corner Hello Second Winders! This will be my last President’s Corner. My term as president is ending and I’m handing the baton to another. It has been an honor and a privilege to serve as your president. I’d also like to thank all of the board members and volunteers. You make all of this possible for our members. Magdalena Casper-Shipp has been the president-elect for the last year and will be your next president. I’ve enjoyed working with her and am confident that she will do a great job! Please mark your calendar for our annual meeting and awards banquet. This year it will be held at the I-Hotel on Saturday, Jan. 28. We will have our annual club business meeting, followed by dinner, Build a Better Second Wind awards, Race Circuit awards and then our club awards. I hope that you will be able to join us. At this time, we may still have some board or other volunteer positions available. I’d like for you to consider becoming involved in our club leadership in one of these available roles. Our club is only as strong as its members and leaders. Perhaps you are ready to give back to your club over the next year. Thanks for your consideration! Opportunities to serve include: *President-elect

*New board members *Race coordinator/team lead *Allerton Trail Race co-race director with Ben Newell *Build a Better Second Wind coordinator *Volunteer coordinator As always, please let me know if you have any comments, questions or criticisms. Marc Mills [email protected]

Group or Individual

Classes and Lessons Customized to your specific needs Avoid Injury Enhance Your Inner Athlete

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RRCA News Compiled by Jodi Heckel RRCA Announces 2017 National Championship Event Series The goal of the RRCA Championship Event Series is to shine a spotlight on well-run, community-based events and to promote the sport of running by recognizing the top performing runners in the Open, Masters (40+), Grand Masters (50+) and Senior Grand Masters (60+) categories for both men and women as RRCA Champions. The 2016 RRCA Championship Event Series concluded with more than 250 races and 380,000 runners nationwide, making it the largest grassroots-organized running series in the U.S. The seven races that will comprise the 2017 RRCA National Championship Event Series are listed below. Information about all RRCA Championship Events in the series can be found on the RRCA Calendar by selecting the option to sort for RRCA Champions at www.rrca.org/calendar/find-event. 2017 RRCA National Championship Events: • March 12, 2017 – 5K Championship - Saint Patrick’s Parade Corktown Races 5K – Detroit, MI http://www.corktownrace.com

• May 26, 2017 - 1 Mile Championship – Run Tucson Festival of Miles – Tucson, AZ http:// azroadrunners.org/races/detail/ mmd • May 29, 2017 – 10K Championship – Fred D’Elia Ridgewood Run 10K – Englewood, NJ http://www. ridgewoodrun.com/ • Sept. 24, 2017 -10 Mile Championship – The Genworth Virginia 10 Miler - Lynchburg, VA http://www. virginia10miler.com • Nov. 5, 2017 - Half Marathon Championship – Dallas Running Club Half Marathon - Dallas, TX http:// drcalf.com • Nov. 26, 2017 – Marathon Championship – Space Coast Marathon – Cocoa Beach, FL http://www. spacecoastmarathon.com • Dec. 16, 2017 – Ultra Championship – Lookout Mountain 50 Mile – Chattanooga, TN http:// wildtrails.org/events-fundraisers/wild-trails-raceseries/lookout-mountain-50-miler/

New Members for October and November October

November

Matthew Backes Hayden Brown Bethany Carmien Renee Guynn Alan Hollingsworth Alex Lindsay Morgan Mahn Christopher Murphy Michelle Rodrigues Scott Schaub Jinelle Sperry

Donovan Bisbee Melissa Emkes Michelle Hart Laura Hazen Lorri Howes Karen Iehl-Morse Gayle McDonald Caleb Miller Alexander Mirin Megan Nuxoll Jake Rundall

Brian Sides John Storsved Anne Storsved Niki White

January/February 2017—Volume 34, Number 1

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Allerton Park Trail Run: The 29th Running By Ben Newell

This year’s unseasonably warm fall provided another beautiful day for the 29th running of the Allerton Park Trail Run. With Halloween the day after this year’s race, costumes were plentiful. There were some great entries for this year’s costume contest sponsored by Great Harvest Bread Co. Check out our Facebook group to see costume and action pictures from the race, taken by Beth Scheid. Josh Hinds was the men’s and overall winner with a time of 36:55. With a time of 39:41, familiar face and multiple female champion Kelly Fox was first overall for women. It wouldn’t be Allerton without mentioning our two stalwarts, Louie Tieman and Merlin Anderson, who made this their 29th time participating in the race. The Monticello Triple Crown was again very popular. A quarter of all race participants were Triple Crown winners! Kelly Finet of Kelly’s Accounting Services makes the generous sponsorship each year to provide the tech jacket to Triple Crown participants. Last year, I described the new composting toilet that was installed at the Schroth Trailhead. This project was made possible in part by a multi-year commitment of donations from the race. This year, we

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will again donate $1,000 to be put towards this project. I’ve heard nice feedback from runners who have used this facility. Thanks as always to our volunteers and sponsors, including Second Wind Running Club, Diane Ducey of Stevie Jay Broadcasting, Great Harvest Bread Co., Athletico, SunRype, Body N’ Sole Sports, Marvelous Mud, Champaign County Realty, and Kirby Medical Center with Cisco/Mid-Piatt Fire Rescue. Next year will be the 30th running of the race and my eighth as director. As one of the area’s most popular races, it has been my goal to bring stability to the race to ensure its long term success. Feeling confident about its future, I’m seeking a co-director for next year’s race, which will be my last. I hope to find someone passionate about providing a great running event for the community and willing to take over as the sole director going forward. If you are interested in finding out more, contact me at [email protected] Looking forward to seeing everyone next year for number 30!

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January/February 2017—Volume 34, Number 1

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Allerton Park Trail Run – Oct. 30, 2016 Photos by Beth Scheid

Mike Bucher, right, and other volunteers help check in the racers.

Coneheads Kathy Meyer and Paul Littleton.

Above, volunteer Bill Dey collects the starting line. Right, Lorrie Pearson is the guide for the walkers.

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Second Wind runners lead the pack at race start.

Jody Littleton uses her wings on the uphill to the finish.

Maeve Reilly shows her support of Parkland College soccer.

Praying mantis Sarka Petrickova.

January/February 2017—Volume 34, Number 1

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The Sweet family -- Cooper, Todd and Julie. The family that runs in costume together ... has fun!

Jim Fair is on a mission to finish.

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Tom Feeny and Rose Mary Wentling are rivals on the baseball diamond but not on the trail.

Jay Bennett powers up the hill.

Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Ironman Bruce Hajek in search of the swimming event.

Genevieve Long in the passing lane. Jeff Kohmstedt is a Lincoln like no other.

Second Wind members Tom Gelsthorpe, Nicholas Heller, Paula Cler, Mike Tankersley, Michele Marcus, Leslie Hammersmith and Richard Tapping wait for the awards ceremony.

L’artiste Tom Burton.

January/February 2017—Volume 34, Number 1

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Big Race, Small World By Tom Gelsthorpe

The 2016 New York City Marathon represented the culmination of goals I’ve been trying to achieve for years. I needed motivation to go see Marty, the best man at my wedding, and his family, who live in Manhattan. I decided that that it would be good to kill two birds with one stone and try to earn the right to see them by qualifying for the NYC Marathon. While the marathon qualifying time is faster than I have ever run, the half marathon qualifying standards seemed within reach. At last year’s Indianapolis Monumental Marathon, I took advantage of the perfect weather to achieve a PR and hit my qualifying standard. Check. I called Marty and asked what his first weekend in November 2016 looked like. Check. Next, I actually submitted my time, paid my money and then got ready to roll. I was very happy to hear that some of my friends from Urbana would also be going to New York for the marathon. Nicholas Heller, Michele Marcus and Betsy Chominski were also running the marathon, with Nick and Beatrix Paulson coming along to support Betsy, just as my wife Erin was coming to support me. While the others flew out on Friday, Erin and I flew out Saturday morning. We shared a flight with Patch Adams, as well as his shoes.

“The large structure visible in the picture is my nose. The Verrazano-Narrows Bridge is in the background too,” Tom Gelsthorpe said about this photo at the start of the New York City Marathon.

Once we arrived, I texted Marty and we went to hang out with him and his family. Well, first we had to hit the expo to grab a bib, which happened in the enormous Javits Center. Since there was less than two hours until the expo was over, all of the gear was 50 percent off. His two kids were a lot of fun and it was great to catch up with him and his wife while enjoying my traditional race eve sushi. At the end of the night, we went to our hotel, which was actually the same one that Nick and Betsy and Beatrix were staying in.

To my surprise and elation, I hadn’t taken ten steps before I heard “TOM GELSTHORPE!” screamed at me from my right. I looked over to see Nicholas and Michele in line for the buses already. They kindly waited for me and I had companions for the morning. Despite the large number of people, the line moved pretty quickly and we were on a bus before 5:30. The bus ride went underground, over ground, and through ground on its way to Staten Island, but we arrived at our destination at 6:05.

The morning of the race started ridiculously early, since I had to catch a bus from the New York Public Library at 5:30. I peeled my eyelids off, threw on the clothes I’d set out the night before and caught the subway over there at 5:02. (Yay!) When I arrived, there was already a throng of humanity assembled along Fifth Avenue, so I was prepared for a bit of a wait.

If I could change one aspect of the morning, I would’ve brought my typical pre-race breakfast (frosted flakes with milk) with me to athlete’s village. I assembled a breakfast from the materials they had on hand (coffee, a bagel, a peanut butter power bar, a banana), but I didn’t like trying a new item the morning of a race. The athlete’s village was enormous, as it needed to be for what turned out to be the largest

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marathon in history by finishers (more than 51,000). We lucked out in terms of weather, with temperatures in the 50s, but we still had nearly four hours until the start of the race. To pass the time while we were hanging out in the athlete’s village, we decided to play a game of “Which Second Wind runner does that look like?” As it turns out, the answer was often Mike Tankersley. There were a lot of fit-looking guys in their late 40s with facial hair. Either that, or we aren’t creative enough. We had others, too, like a Carl Larsen, a Valeria Rohde, a Jeff Rohde and an Eduardo Ledesma with a +1-foot height enhancement. As far as non-Second Wind lookalikes go, there was a guy dressed up as Prince, though he was much taller than the real Prince (RIP) was, so he was maybe going for a meta-Dave-Chappelle-as-Prince thing instead. If I could change two aspects of the morning, I would’ve gotten a picture with m-D-C-a-P (can we abbreviate it as “Madcap”?) guy. Michele evidently ran a mile with him, but more about her later. During a trip to a portable toilet, I continued to play the lookalike game and I came across my former ENT’s doppelganger, to such an extent that I went in closer and concluded it was him. I said, “John?!?” and he responded. Even though he lives in Seattle now and we haven’t seen each other in years, he immediately responded with “Tom?!?” and we chatted for a little bit. He was running with someone from Urbana (Shane Cultra), so the whole “small world” phenomenon was in full effect.

tried to sit to take some pressure off of my legs, as they would have plenty to do that day anyway. I did my first clothes-ball toss, fearful that my pants and extra shirt would concuss someone, but I was reassured by the guy next to me that throwing clothes just adds to the atmosphere. I released the woven missile and it hit its target, a donation bin about 50 feet and 30 people away. This may have been the biggest accomplishment of my day relative to skill level. At 9:30, we moved toward the actual start line, but once we got close, we became cattle. I watched in vain as the 3:00 pace leaders expertly maneuvered around the left margin of the herd. We got to hear from race officials and marshals regarding the start of the race and eagerly anticipated its arrival. Helicopters flew overhead, and the starting pistol was appropriately replaced with a Howitzer to reflect the scale of the event. After the blast signaled the onset of the race, Old Blue Eyes serenaded us over the PA system with a titular song reflective of the race’s setting.

The first mile up the Verrazano Bridge offered no relief in terms of the density of runners. It was like an indoor race on a 200-meter track where every lane has 13 runners jockeying for position. I nearly brought someone behind me down when my foot interfered with their front kick, but I threw a hand back and caught them. Fleeting openings existed for foot insertions, but fate Michele Marcus and Nicholas Heller at the After I dropped my bag at around favored the bold. My first mile athletes’ village. 8:15, I still had plenty of time before I couldn’t have been far off the needed to move into my corral. I chat9:00 mark, which was not part of my race plan. Also ted with Nicholas and Michele a bit more, but eventu- not part of my race plan was my decision to try to ally the time came for us to go our separate ways. I make up lost time in the second mile. If I could change bid them good luck and signed up to follow them on three aspects of race morning… my phone, which my wife insisted I carry with me. This also allowed me to formulate an exit plan from We ran through Brooklyn and it was a blur. I nearly the race at the end and get some fun pictures along the went down at the 5-mile mark when someone kicked race course. one of my feet into the other one. My phone was in one hand, and I would like to publicly apologize to 9:00 rolled around and I moved into my corral. It and thank whoever’s butt my other hand found, as was another half hour before we really moved, so I January/February 2017—Volume 34, Number 1

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they saved my phone and me from catastrophe. The course finally cleared up around the 15K mark, and it wasn’t a second too soon. As we were winding our way through the streets of Brooklyn and then Queens, I tried communicating with my wife via Siri. This was successful and she let me know she would be at the 14.5-mile mark. Not far from the 14-mile marker, I saw Nick and Beatrix after he yelled at me. This was already the most successful major marathon I’ve been to in terms of seeing people I know, with two. Then I saw my wife and her highlighter-yellow sign she’d decked out that morning and sent a picture of to me. I was so happy to see her and kissed her, which the person she was standing next to was kind enough to snap a photo of and text to her.

lower abdomen. I’d encountered this once before in a marathon and knew that the solution was to get some oranges and start run/walking. I wasn’t happy about it, but at least there were oranges being given out after the next water stop, just before the mercifully short final bridge. I came down Fifth Avenue, bordering the east side of Central Park, and wanted to be done. I alternated running and walking, but was not making anywhere near the kind of progress I wanted to be. I kept going, trying to fire up the engine to catch the 3:05 group and failing. I made it into Central Park and tried to fire the engine again when the 3:10 group went by. That one hurt. Central Park is surprisingly hilly and there was almost nothing left in the tank. I caught sight of my wife again at mile 25 and resolved to fight my way in. I was moderately successful in this, and finished in 3:11.

Almost immediately after this amazing high of seeing my beloved amongst the hundreds of thousands I would see that day, the course The fans were great, the organipunished me and my warm zation was great, the ability to find fuzzy feelings. Queensboro loved ones was great, and the weathBridge earned its reputation er happened to be great, but man, as a mean (insert profanity does something need to be done here). Nicholas let me know about the walk after the finish line. later that he passed hundreds It was literally a mile-plus of walkof people on this bridge being to get the bag that I’d checked cause he was “well-trained” earlier and then get out of Central and “a much better runner” Park. Did I mention that the park and “more handsome” than is surprisingly hilly? Checking my me. One mile of sustained phone, I saw that Nicholas had PR’d incline later, my flatlander (2:53!) on that course. What a stud! Approaching the finish line on the southern edge leg muscles were ready for He apparently did it with a huge blisof Central Park. the downhill, which was fast ter under his big toe that he had to get and furious and led to a loud, lanced immediately after the race. I supportive crowd on the way into Manhattan. Running checked Michele’s splits and saw that she was making down the massive street, I felt like a Macy’s Thanksgood progress. As a follow-up to the article about her giving balloon of myself with all of the room I had. insane training as a comeback from an inflamed pelvic I did notice some fatigue kicking in, however, and bone where her long “runs” were on an elliptical (I’m regretted my earlier decision to go for it at mile two. not picking a fight with an elliptical, but they don’t simulate the pounding your body takes during a road I kept going with some temporary amusement on marathon), Michele not only finished the race, she my way into the Bronx, with a solitary woman on the ran a very respectable 4:23! Betsy also successfully bridge leading into the borough yelling “Welcome to completed the race, but I felt more confident about her the Bronx!” to any runner who made eye contact. I ap- since it wasn’t her first time running New York. She preciated her effort, but starting to feel some cramping was the expert who knew how to pace herself and how just below my rib cage on my left side and also in my to enjoy a Greek feast afterwards. I enjoyed a lot of 14

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different styles of macaroni and cheese with Marty and his family after a nice shower. I try to set a number of goals in every race so that I can have some measure of success even if I don’t PR. 1. Survive. 2. Finish. 3. Don’t poop my pants. 4. Have a respectable time. 5. BQ 6. PR. 7. Dream time. 1. Check. 2. Check. 3. Check. 4. Check. I understand that not everyone will have the same goals, as I have been fortunate enough to achieve many of my goals. My other goal in this one was “8. Be in good enough shape to be a tourist on Monday” after Sunday’s race, which may have come at the cost of other goals but was worth it. Check. We visited the Statue of Liberty, Ellis Island, World Trade Plaza, 9/11 Memorial Exhibit and the Empire State Building, in addition to meeting Erin’s college roommate and her partner for dinner. I capped off an actionpacked Monday with a couple of beers with Nick. They tasted like hops and success.

Tom Gelsthorpe’s grimace turned into a smile at the finish line.

January/February 2017—Volume 34, Number 1

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Twenty (or so) questions with Nancy McCarty By Bruce Butler

Nancy McCarty began running as a member of the track team at Champaign Central High School. She did not begin to run regularly until after college, a few miles a few times a week. At a suburban Chicago running club meeting, a race director spoke about upcoming races. Nancy thought the race t-shirt with stick figure runners was cute and registered for her first half marathon. In 1994, she joined the Chicago Area Runners Association marathon training program and later that year ran her first Chicago Marathon. For those members who can recall 1994, Nancy did beat Oprah’s marathon time! Nancy has enjoyed marathons and running regularly since then.

am working in stinky, sweaty running clothes. 9. What’s the worst running injury you’ve had? I have been lucky. I have only had two significant injuries. Currently I am recovering from a broken third metatarsal in my right foot but healing is going well. I am hopeful I will be able to start running by the New Year. I was out for a longer period a few years ago, with a stress fracture in my lower left leg. Pool jogging kept me fit but got very boring!

1. Why do you run? I run for the challenge, the fitness and the friendships. 2. Do you have a mentor that has helped? When it comes to marathons and longer, as well as the commitment to stay with it, Aunt Bonnie (McElwee) or, as others know her, Energizer Bonnie. 3. What’s the best advice you ever received? Have fun! No matter how difficult or challenging, make sure you have fun. 4. Would you rather it be 10 degrees or 85 degrees? 10 degrees. I’d rather be cold than too hot. 5. What are three things every runner should know? Some days are just tough, there are always other races and have fun!

Nancy McCarty running the 50K race at the Kettle Moraine 100 Endurance Runs on June 4, 2016.

7. What’s your go-to shoe right now? I alternate between Asics – Gel Nimbus and Saucony Ride.

10. What is your second favorite race, behind the Illinois Marathon? I like a lot of different races and for different reasons. It’s so hard to pick a favorite. Illinois is special because it is in my hometown, has awesome race directors, so many friends are involved and I am one of the many committee members. There are too many other races I enjoy to mention in this space.

8. What is your occupation and how do you fit running around work? I have the luxury of a home office for Carlson Rezidor Hotel Group (Radisson/ Country Inn & Suites). This allows me to grab a run during my “lunch” hour, and only my dog will know I

11. Are you a supporter of wearing compression clothing? I have worn compression calf sleeves after a race for recovery and worn them a few times during a marathon. I felt they helped but really have no proof.

6. Trails or roads? I tend to run more on roads but look forward to trails that are relaxing. For me, that is Lake of the Woods Buffalo Trace -- close to C-U and not technical. Fear of falling makes me uncomfortable on some other trails.

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12. Favorite running app? I have used Map My Run when I had a run I needed to keep a specific pace. 13. Current running watch? Timex Ironman watch. I do have a Garmin to try when I am back to running. Thank you, Laura Owen! 14. Would you rather watch a live sporting event or go on a 12-mile run? I would prefer to get my 12-mile run done early then go to an Illinois football game on a brisk fall day. I love college football. 15. I’ve heard others talk about how difficult mile repeats are. Any particular workout you dread? When Joe Bails of Coach Bails Running has on my schedule to run a pyramid at the track. Building up to that 1,200 or 1,600 always seems daunting. After I am done, I wonder what I worried about and feel so accomplished. Great way to start the day. (A pyramid, or ladder, is a variation of an interval workout. Go to the Wednesday night speed sessions and you will learn all about them!) 16. Can you get yourself out the door without a group or running partner? I often run on my own

during the week and sometimes it must be on the treadmill. I look forward to running with others on the weekends. 17. Average weekly mileage? 35–50, depending on what event I am training for. 18. What’s the earliest you’ve ever started a run? 4:00 AM 19. Longest run on a treadmill, or will you just run outside regardless of the weather? 21 miles on the treadmill in my garage, ugh! 20. Longest distance where you put the word “just” in front of it when telling your friends how long your run was? When I ran the 50K at Kettle Moraine (near Whitewater, WI) and my aunt was running the 100K. 21. What races are you hoping to run in 2017? I am thinking of just running half marathons in 2017 except for Howl. Taking a rest from all the marathon/ ultra training.

January/February 2017—Volume 34, Number 1

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Twenty (or so) questions with David Ammermann By Bruce Butler

I was pleased to have a chance talk to David Ammermann about his running career. David’s previous running exploits were just to stay in shape to do his best in the Army Physical Fitness Test while serving for more than 28 years in the Illinois Army National Guard, and also coaching middle school track while his son was attending Danville Lutheran School. 1. Why do you run? To stay fit, for the camaraderie, and because it’s fun. 2. Do you have a mentor that has helped? I’ve had several: Carl Larsen, Marc Mills and many others who have offered suggestions during the last year and a half.

7. What’s your go-to shoe right now? Saucony Guide 9

14. What’s more difficult, running a 10K in July, or taking off sweaty compression clothing? 10K in July. After running this summer in humidity and rain David Ammermann after finishing the 2015 Indianapolis Monumental Marathon. and also breaking into a sweat just tying my shoes, I can get out of the compression clothing pretty easy now.

8. Best running book you’ve read? I don’t read much outside of work. I do scan articles each month in Runner’s World though. 9. What is your occupation and how do you fit running around work? I am a contract specialist with the U.S. Army Corps of Engineers in Champaign. During the summer, I did most of my running 18

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11. What is your second favorite race, behind the Illinois Marathon? Indianapolis Monumental Marathon. It’s a great course and since I have family in Indy, I’m able to see them also.

13. Are you a supporter of wearing compression clothing? Oh, yes. When I was having some hamstring issues, it was suggested that I try compression shorts. They did the trick, and since then I have not had any issues. I will not run or work out without them now.

4. Would you rather it be 10 degrees or 85 degrees? 39–50 degrees are the ideal temps for me to run.

6. Trails or roads? Roads. I have not run that many trail races or fun runs on trails.

10. What’s the worst running injury you’ve had? I have been very lucky and so far I have had only a small hamstring pull but was able to run through it.

12. Which PR are you most proud of? The 2016 Indianapolis Monumental Marathon. It was only my second marathon but I ran a 3:54:32.

3. What’s the best advice you ever received? During longer races, try not to start too fast, get to a comfortable pace and maintain it. Someday I may actually follow that advice.

5. What are three things every runner should know? Hydrate, temperature does make a difference in the time, and you are only out to beat your PR and not someone else.

in the morning before work, starting between 4 and 5 a.m. I also run at the Tuesday night fun runs and participated in most of the summer speed training.

15. Favorite running app? I was using the Nike running app, but after they did an update I did not like how the information was saved, so I asked around and most everyone said to use Strava. Since July I have been using it. 16. Current running watch? None. I am still old school and carry my iPhone.

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17. Would you rather watch a live sporting event or go on a 12-mile run? Depends on the sporting event. I may pass up a 12-miler to watch the Cubs, Colts or attend almost any Olympic event. 18. I’ve heard others talk about how difficult mile repeats are. Any particular workout you dread? Ladder (200-meter, 400-meter, 800-meter, 400-meter, 200-meter, repeat) workouts at Wednesday night speed training. 18. Can you get yourself out the door without a group or running partner? Yes. Although running with friends is more fun and very motivational in its own way. 20. Average weekly mileage? 15-20 until I kick into a high marathon training mode. Then it’s 30-40.

22. Longest run on a treadmill , or will you just run outside regardless of the weather? Run outside. Treadmills are too boring for me to run any length. 23. Longest distance where you put the word “just” in front of it when telling your friends how long your run was? Marathon. I was joking with some non-running friends and they could not tell the difference between a 5K and a marathon. 24. Ever lost a toenail? Yes. Same toe each marathon. 25. Biggest mistake you ever made in a race? It is a toss up between not drinking enough fluid (water/ Gatorade) and doing a shot of Jameson in the middle of a race.

21. What’s the earliest you’ve ever started a run? 0330 (that’s a.m.). I was trying to beat the heat and humidity of the summer. The only thing I beat was the sun coming up.

January/February 2017—Volume 34, Number 1

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Plyometrics for distance runners By Jeff Kelly

Plyometrics are basically jumping, bounding and hopping exercises used to develop explosive muscular reactions. Let’s look at how plyometrics can enhance distance running performance, the types of exercises that should be performed, and how to implement these exercises in a progressive manner so as to avoid injury. What are plyometrics? Technically the word is derived from the Greek term “pleythein,” which means “to increase.” All we need to worry about is that plyometrics consist of jumping, hopping and bounding movements. These exercises use gravity to store energy in the muscles before the energy is released in the opposite direction (1). Plyometrics improve the speed of muscular contraction and also the speed and efficiency of neuromuscular firing. This is done through the process of plyo exercises that include three phases – landing, amortization and takeoff (2). We won’t get overly technical with the science involved here, but the main take home is that plyometrics help you develop the ability to produce muscular force quickly. I’m a distance runner. Why do I need to produce force quickly?

short ground contact so beneficial to running performance? When your foot is in contact with the ground during running, you are not moving forward. You are only moving forward when airborne. So the more time you spend airborne and the less time you spend on the ground, the faster you run. (3)” He goes on to explain that one of the main factors that determines ground-contact time is force production. And how do we develop force? Bueller…..Bueller? Plyometrics. We’ve come full circle. I’m afraid that jumping around will get me injured. Will it? I’m a fan of high-mileage and have been doing so for more than 20 years. The only times I have been injured in my running career have been periods when I’ve really pushed the mileage and ignored a lot of the ancillary stuff (i.e., stretching, hip strengthening, weights). I still run about 70 miles on a non-race week, have started doing plyometric sessions two to three times a week and have not been injured in about six years (knock on wood). So, my opinion is that if you are fundamentally sound (i.e., no significant form/weakness deficits), plyometrics is a safe venture if a progressive program is followed.

Consider that a major difference between an elite runner and a four-hour marathon runner is not only the physiological variables (Vo2 max, lactate threshold, running economy) but the amount of time each foot stays on the ground during foot strike.

Also, remember that running is basically a series of one-leg hops (I’m not the source of that observation, but I have made it). If you are unable to summon any force when doing a series of one-leg jumps (a plyometric drill), you will make huge advances in your running if you are able just to improve that one trait. Think about this. Owen Anderson, in his massive book “Running Science,” points out that just two variables – 300-meter sprint time and plyometric leaping ability – determined nearly 78 percent of the variance in 10K performance of 36 trained runners in a study done at the University of Nebraska at Ohama. I know that I am consistently the slowest sprinter of any runner with whom I train. If I can improve my sprint times and my plyo jumps even a little bit…. well, we all have dreams.

I’ll defer to running guru Matt Fitzgerald for a succinct explanation of why this matters: “Why is

I already run 4-5 hours a week. How am I going to fit more exercises before my training runs?

That is a good question, and one probably foremost on most runners’ minds. Plyometrics are more directly relevant to events such as sprints, long jumps and especially triple jump, where an athlete needs to completely focus on power and quick production of force. However, a crucial mistake is to look at distance running as an entirely separate endeavor in which force is irrelevant.

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I will admit that this plyometric stuff adds time to your workout, especially if you take the recommended rest intervals. I am guilty of cutting the rests short, and I still end up taking about 15-20 minutes to do the routines. The question I’ll pose is, what else would you be doing with that time? If you’re spending loads of time on Facebook or watching another season of your favorite series, then realize that you’re not wasting time by adding a little more to your training. You’re putting more work in to get the results. How can I measure that the plyometrics are helping my running performance? The great thing is there are actually GPS watches available that will record your ground contact time during every run. I recently bought a Garmin Forerunner 630, which does have this feature. This allows a runner to compare his or her ground contact time between runs and races and see if he or she is improving. The question remains – are you getting faster because your ground contact time is improving, or vice versa? I think they would both improve concurrently as you undergo a mixed plyometric-distance program. What’s a safe way to incorporate plyometrics into my training? Great question! I’m glad you asked that. First of all, any training plan needs to have the element of progression. Progression involves varying some aspect of your training in order to sensibly increase the stress on your body and, therefore, improve your running performance. The ways you can progress your training are almost limitless. We’ll cover creative ways to progress your training in another article, but for now the take home is that plyometrics, like your other workouts, should follow this pattern: A) start with low volume and lower-intensity; B) add exercises and/or intensity each week; C) peak a few weeks out from your goal race; and D) maintain your training during your three- or two-week taper by doing lower volume and high intensity. I’m going to refer you to a progressive plyometrics training program for distance runners that was created by John Davis, who coaches at Edina High School. The 12-week progression he provides for plyometrics is at the end of this article.

Davis also provides an 18-week program for plyometrics, along with more detailed information on the exercises listed, at: http://www.runningwritings. com/2014/11/building-plyometrics-program-for.html. His program seems ideal because he provides a wellthought-out progression and doesn’t just throw out a set of exercises (i.e., six jump squats, six box jumps, etc.) and say “try these once or twice a week,” as some articles will do. Here are some other great sources for distance-running routines that include plyometrics. I urge you to open your mind to adding this to your routine, even if you are an ultrarunner, because quicker response times and improved neuromuscular coordination will help you no matter the distance! Other good plyometric resources for distance runners: A) “Running Science” by Owen Anderson, 2013 (Human Kinetics) Anderson, a huge science guy, advocates low mileage (his half marathon program peaks at 40 miles per week!) and lots of plyo-type drills to keep you sharp. B) The website Runners Connect (https://runnersconnect.net/register/strength-training-for-runners/) offers a combined strength/plyometric routine that is purported to offer 22 different running-specific strength routines and exactly “how, when and what days to add to your running.” There is a cost for this of $79. I haven’t ordered this myself, but the sample exercises appear of high quality. If you order this and try it out, I welcome your comments. References 1) “Sports Speed” by George Dintiman and Bob Ward (Human Kinetics, 2003) 2) “Sports Power” by David Sandler (Human Kinetics, 2005) 3) http://home.trainingpeaks.com/blog/article/ ground-contact-time-and-running-performance

January/February 2017—Volume 34, Number 1

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How do you approach your recovery runs? What pace do you run them, relative to your regular runs and/or your race pace? Do you do recovery runs? E-mail your response to [email protected] and he will use your feedback in an upcoming article in Second Wind’s In Passing newsletter. If you would like your feedback published anonymously, just let him know.

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Jeff Kelly is an area runner who is a Level 1 USATF Track and Field coach and a NSCA-certified strength and conditioning specialist. He won the master’s division at the 2015 Microbrew Mile in Moline with a time of 4:49 and has a 2016 5K PR of 17:00. He would love your feedback. Contact him at [email protected].

Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Annual Meeting and Awards Banquet – Jan. 28, 2017 I-Hotel, 1900 S. First St., Champaign

Join us on Saturday, Jan. 28, for our annual meeting and awards banquet. In addition to awards, the membership will approve the new slate of board members. This year’s meal will be a mixed greens salad with seasonal vinaigrette dressing, beef tri-tip with rosemary and garlic, penne with roasted tomatoes, basil and garlic panko with rosemary red bliss potatoes and sautéed seasonal vegetables. There will be tea, coffee and water to drink and also a cash bar. 5:30 pm: Doors open (Chancellors Ballroom) 6:15 pm: Membership meeting, approval of new board 6:30 pm: Dinner and awards 9:00 pm: Event ends, approximately The buffet dinner is free to all current members, though optional donations are encouraged and will be accepted to defray catering expenses (suggested amount of $10 for adults and $5 for children, accepted in advance or at the door). The cost for non-members is $10. We’d like to ask that you RSVP if you are planning to attend. We have set up an event on signupgenius.com. Please follow the link below to RSVP by Friday, Jan. 13. You will need to enter your name and meal selection and let us know how many are coming and if anyone in your party needs a vegetarian or gluten-free meal. The link to the event is here: http://www.signupgenius.com/go/30e0949a8ab2eabfc1-second. 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 at the banquet or mailed to Second Wind Running Club, P.O. Box 6082, Champaign, IL 61826.

Second Wind board and volunteer position openings Second Wind needs you! We have openings on the 2017-2018 board and other volunteer positions that need filled. If you are interested in helping guide the club going forward and assisting in developing the policies and programs 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 needs members who would be willing to serve as: *President-elect *New board members *Race coordinator/team lead *Allerton Trail Race co-race director with Ben Newell *Build a Better Second Wind coordinator *Volunteer coordinator The role of president-elect is a board member. One may serve as a board member and also in any of the other roles as well. Contact the board for more information about the job descriptions. If you are interested in joining the Second Wind Running Club Board of Directors for the 2017-2018 term or are interested in one of the other openings, please email [email protected]. The board of directors will be announced in January and confirmed at our annual awards banquet on Jan. 28. January/February 2017—Volume 34, Number 1

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Buffalo Trace Trail Race 5-mile run

SATURDAY, MAY 13, 2017 at 8 AM LAKE OF THE WOODS FOREST PRESERVE, MAHOMET, IL EVENT AND COURSE

Second Wind Running Club is proud to sponsor the 15th annual Buffalo Trace Trail Run at Lake of the Woods Forest Preserve in Mahomet, IL. The course is a 5-mile trail run near an old buffalo trace or trail created by a massive herd of buffalo. The 5-mile course will traverse rolling hills, small forests, open meadows and prairie. The race will start and end at the west parking lot of Lake of the Woods Forest Preserve off of Crowley Rd. (north of the high school). Participants will park at the high school and walk a quarter mile to the race start.

AWARDS

Awards will be given to the top three male and female runners in the following age groups: Under 15, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70 and over. Random prizes awarded to both walkers and runners.

SPONSORS

Second Wind Running Club Body n’Sole Mahomet IGA Great Harvest Bread Company

Champaign Co. Forest Preserve District

ONLINE PREREGISTRATION ONLY Register for the race at:

http://secondwindrunningclub.org/races/buffalotrace There is no mail-in registration. Online registration closes Thursday, May 11. The registration fee is $20 + $2.75 SignMeUp.com processing fee. There is a $2 discount for Second Wind members. Race day registration takes place 6:30 to 7:30a.m. on Saturday, May 13, at the Mahomet-Seymour HS parking lot. T-shirts are guaranteed for runners registered by May 6.

PACKET PICK-UP

Packet pickup will take place at Body n’Sole (1317 N Dunlap St, Savoy, IL 61874) on May 12 from 4 PM to 6 PM. Race day packet pickup will be from 6:30 to 7:30 AM at the Mahomet-Seymour HS west parking lot.

DIRECTIONS TO PARKING

Take I-74 to Hwy 47 (Exit 172) at Mahomet, IL. Head south on Hwy 47 until the rst stop light (Franklin St.). Turn right on Franklin St. Follow Franklin St. uphill to a stop sign. Turn right at stop and go to next stop sign. Turn left onto State St. Stay on State St. for about a half mile until you reach Crowley Rd. (high school will be on your right). Take a right on Crowley Rd. and enter parking lot on side of high school. Due to insurance policies, no dogs or baby strollers are allowed. Additional information is available at www.secondwindrunningclub.org or contact Andrea Stack or Jeff Kohmstedt at [email protected]

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Racing Ahead–January and February 2017 Saturday, Jan. 14 Polar Bear Dare 8 miles, 3.9 miles, 1/2-mile fun run Mill Creek Park Dam, Marshall

Sunday, Feb. 5 Winterfest 5K 5K, fitness walk Kankakee

Saturday, Jan. 21 Chilly Chili Run 4.5 miles Green Gables, Lake Bloomington, Hudson

Saturday, March 4 Miller Park Zoo Stampede 5K race, 3K walk, youth run Bloomington

Frosty 5K 5K Peoria Saturday, Feb. 4 Charleston Challenge Mid-Winter Classic 15K, 10K, 5K Charleston

Alan R. Singleton Research Park at the University of Illinois 2001 S. First St., Suite 209 Champaign, IL 61820 217.352.3900 [email protected]

Singleton Law Firm, P.C. is dedicated to serving the legal needs of business and individual clients with an emphasis in the areas of corporate, intellectual property and commercial real estate law.

January/February 2017—Volume 34, Number 1

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Race Results Camp Ondessonk 50K Ozark, IL Oct. 15, 2016 19

Pat

Mills

8:13:00

1AG

Allerton Park Trail Run Allerton Park, Monticello, IL Oct. 30, 2016 7 12 17 18 19 20 21 22 23 25 26 30 32 35 37 48 58 68 72 73 78 80 85 93 95 97 99 106 120 130 132 148 26

David Richard Michael Jim Nic Kasey Chris Keith Tom Michael Nick Jay Jason Bruce Eric Carl Benjamin Derrick Paula Bryan Ben Mark Genevieve Jeffrey Jeff Jodi Emily Kirk Michele Paul Merwin Erin IN PASSING

Schug Tapping Davis Fair III Carter Ackerman Delis Schinkoeth Gelsthorpe Tankersley Paulson Bennett Meier Hajek Berlin Larsen Hoff Clark Cler Snodgrass Lawson Nelson Long Haas Kohmstedt Heckel Floess Bedwell Marcus Littleton Kirby Grogan ●

0:39:05.0 0:40:14.7 0:41:12.1 0:41:23.2 0:41:37.1 0:41:39.3 0:41:43.8 0:42:02.9 0:42:10.6 0:42:44.6 0:43:20.3 0:43:56.0 0:44:02.2 0:44:55.6 0:45:16.5 0:46:26.8 0:47:30.7 0:48:24.5 0:48:35.9 0:48:38.5 0:49:10.1 0:49:11.8 0:49:38.9 0:50:48.7 0:50:51.7 0:51:01.5 0:51:11.7 0:51:48.8 0:53:11.6 0:53:59.5 0:54:06.4 0:55:15.6

1AG 2AG 3AG

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163 166 173 176 181 226 235 244 248 249 251 257 262 275 277 284 327 331 332 336 339

Kathy Peggy Elizabeth Arnoud Patty James Que Laura Jody Sandra Rose Mary Kathleen Rick Erin Stan Richard Bill Neill Ellen Corinne Sarka

Clydesdale Division Scott Wayland Leslie Catlin

0:56:01.1 0:56:16.7 0:56:41.3 0:56:45.2 0:57:19.1 1:00:41.9 1:01:28.8 1:02:36.3 1:02:51.1 1:02:56.2 1:03:04.1 1:04:02.5 1:05:16.0 1:06:17.4 1:06:46.3 1:07:17.5 1:15:47.5 1:17:29.0 1:17:35.0 1:18:49.1 1:19:49.7

Reed Morgan Hammersmith Davis

0:49:40.4 1:02:40.2 1:03:59.9 1:10:58.2

Mills

9:49:28

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Tunnel Hill, 50 mile Vienna, IL Nov. 2, 2016 Marc

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Feser Emkes Chominski Buzing Schwegmann Smith Broadnax Owen Littleton Loeb Wentling Piatt Morgan Smith Shobe Buse Moritz Schurter Hedrick Lawson Petrickova

Rattlesnake Master 5K Meadowbrook Park, Urbana, IL Nov. 6, 2016 5 7 13 17

Bennett Carter Carson Bedwell

Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Jay Nic Dawn Kirk

0:21:21.00 0:22:12.00 0:24:16.00 0:25:33.00

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24 25 26 35 45 47 50 82 84 88 90 107 108

Jones Salas Byron Wentling Davis Smith Bianconi Christensen Ramirez Plutchak Palacios Brannon Clemons

Bill Naser Robert Rose Mary Caitlin Erin Robyn Jackie Lynda Joel Luisa Richard Holly

0:26:15.00 0:26:17.00 0:26:18.00 0:28:45.00 0:30:00.00 0:30:18.00 0:30:48.00 0:37:02.00 0:37:08.00 0:38:57.00 0:39:40.00 0:47:45.00 0:53:09.00

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Price Davis Tapping Schinkoeth Tankersley Kohmstedt Fair III Larsen Berlin Silverman Owen Petrickova Long Salas Eaton Cler Nelson Heller Floess Kirby Giffel Jones Doyle Broadnax Shobe Finkenbiner

Ben Michael Richard Keith Michael Jeff Jim Carl Eric Scott Donald Sarka Genevieve Juan Tom Paula Mark Lori Emily Merwin Brad Barbara James Que Stan Sue

0:37:42.00 0:41:10.00 0:42:23.00 0:43:03.00 0:44:34.00 0:44:54.00 0:45:30.00 0:46:49.00 0:46:57.00 0:47:25.00 0:47:47.00 0:48:53.00 0:49:25.00 0:49:26.00 0:50:55.00 0:51:27.00 0:51:40.00 0:52:28.00 0:53:35.00 0:53:46.00 0:54:07.00 0:58:41.00 1:00:04.00 1:01:45.00 1:03:00.00 1:09:23.00

Jodi

Heckel

1:55:17

Abe’s Trail Trek Half Marathon Petersburg, IL Nov. 12, 2016 19 23 38 58 60

Rattlesnake Master 10K Meadowbrook Park, Urbana, IL Nov. 6, 2016 2 5 6 7 10 11 12 16 17 19 20 24 26 27 30 31 33 36 38 39 41 52 56 63 65 71

Milwaukee Running Festival Half Marathon Milwaukee , WI Nov. 6, 2016

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Pat Jim Jodi Rebecca Bill

Mills Fair III Heckel Dey Dey

2:02:21 2:10:29 2:27:38 3:12:49 3:26:28

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Schinkoeth Beveroth Meier Long

0:49:52 0:51:18 0:51:19 0:57:21

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3:51:56 4:00:22 4:20:17

BQ

Abe’s Trail Trek 10K Petersburg, IL Nov. 12, 2016 10 14 15 52

Keith Tara Jason Genevieve

Philadelphia Marathon Philadelphia, PA Nov. 20, 2016

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Pat Maggie Julie

Mills Mills Mills

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Junior Women’s Club of M-T Turkey Trot Theinsville, WI Nov. 24, 2016

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St. Louis Hot Chocolate 15K St. Louis, MO Dec. 11, 2016

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63

Renee

Ivan

Trilling

Fink

BQ

26:00

1:18:56

January/February 2017—Volume 34, Number 1

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SECOND WIND Running Club

P.O. Box 6082 Champaign, IL 61826

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