Transcript
Page 1: MANASOTA TRACK CLUBmanasotatrackclub.org/wp-content/uploads/2013/10/MTC_OCT2013.pdf · prizes for this year’s Costume Contest will be even better than previous years adding the

MANASOTA TRACK CLUB www.manasotatrackclub.org 1

www.facebook.com/manasotatrackclub

INSIDE03President’s Perspective

03upcoming Event | 5k classic

04minutes

04Events

06 treasurer’s report

08rate the races

09training tips

10training

3 8 YE a r s o F F u n a n D Pa r t I c I Pat I o n

MANASOTA TRACK CLUBServing Manatee & Sarasota Counties

V o l u m E 3 1 , n u m b E r 1 0 o c t o b E r 2 0 1 3

More than 1,000 people “Like” us on facebook!Won’t you “Like” us too?

By Guy Ealey

I asked Bill Menard if he would be “in costume” for the 25th “Bill’s Beer Run”, and he said “of course”, but it will be a secret. Son William has not committed yet, but daughter Asiah (age 6) will definitely run in the kids one mile race.

It was 25 years ago that Bill Menard charted the original “Bill’s Beer Run”, actually a 15k race for the first couple of years before the distance was set at 5 miles. The race has always been held on Casey Key, starting from the North Jetty Park at the south end of Casey Key.

A man has to earn a name like that! “Bad-water Bill” is an inveterate ultra distance runner, and he “ain’t done yet”! Bill is putting together a group of “serious” ultra runners to go to Death Valley in July 2014 to retrace the 146 miles of the Badwater course, from the lowest point on the continental U. S. to the summit of Mt. Whitney. So far, there are three signed up: 1. Bill Menard, who won the Badwater in 1994 in 32 hours and 33 sec-onds, plus made the Summit of Mt. Whitney in 49 hours and 49 minutes, 2. Lisa Smith, female winner of Badwater in 2006, and 3. John Pyle, the guy with the big mustache who ran across the U. S. proudly lofting the country’s flag over the entire distance. Bill hopes to make this a run for donations, en-listing support for a worthy charity. Bill will be wearing a device called the “GPS SPOT” which will enable us all to track the group’s progress over the Badwater Course on our computers.

Another important factor for the 2014 Badwater experience will be that the original “support team” of Dave Burke, Tina Pontoni, Tom Bedford, and Fred Fiala are expected to repeat, along with Bill’s wife Pinky, son William, and daughter Asiah.

“Old timers” with the Manasota Track Club may know of Bill Menard’s exploits, but even they may be surprised to learn that since Bill started running at age 30, he has completed 181 marathons and ultra marathons. He has been outright winner of several events including a small marathon, a 50k masters, a 12 hour race with a winning distance of 76.5 miles, and a 24 hour race, running around a ¼ mile track for 132 miles. His time never differed by more than 10 seconds on each of the 528 laps.

“BadWater” BiLL Menard

Faces at the Races

Continued on page 7

Bill Menard

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NEwSlEttEr INformatIoNneWsLetter ContriButions all items to be included in the newsletter (articles, comments, race results, photos, etc.) should be submitted to the editor by the 15th of the month for inclusion in the next newsletter. Email submissions are appreciated. Please keep articles to one page – due to the high cost of printing. longer articles will be included in the online newsletter on the track club web site.

raCe FLyers all race flyers must be approved (contact Vice Pres.) and prepaid (mail $50 fee to mtc @ P.o. box 5696, sarasota, Fl 34277). after approval, deliver 300 copies to Business Resource, 1626 Barber Road, Suite B, Sarasota, FL 34240 by the 15th of the month for inclusion in the next newsletter. Please make flyers 8.5” X 11”. to have your flyer included in the online version of the newsletter please email a pdf of the flyer to [email protected].

neWsLetter asseMBLy newsletters are assembled each month at the waldemere Fire station at 6:00 P.m. on the FIrst wEDnEsDaY of each month. contact candace Yelton – 485-2161 for details.

neWsLetter advertising cards or inserts must be “camera ready” and must reach the editor by the 15th of the month for inclusion in the next newsletter. continuing ads will be inserted monthly. To place or update an ad, please contact Kim Collister-Sterns: [email protected]

ad rates: Size 1 month 6 months 1 Year Business Card $15 $75 $135 (3.675"w x 2.375"d)

Quarter Page $30 $150 $270 (3.675"w x 4.8"d)

Half Page $45 $225 $405 (7.5"w x 4.8”d)

Full Page $60 $300 $540 (7.5"w x 9.75"d)

race Flyer $50 (8.5" x 11")

send PayMents to: MtC

P.o. Box 5696, sarasota, FL 34277

BoarD of DIrECtorSPresidentPatti brustad: 650-6828; [email protected]

viCe President/neWsLetter editorkim collister-sterns: 539-3564; [email protected]

seCretaryJan mcnutt: 726-3585; [email protected]

treasurerchris Deleonardo: 404-8322; [email protected]

Board MeMBersJan carpenter: 544-6180; [email protected] Ealey: 270-0615; [email protected] Flanagan: 922-2639; [email protected] guy: 321-1218; [email protected] mark kowalski: 961-5948; [email protected] ochsendorf: 757-589-9994; [email protected] sarno: 780-4913; [email protected] wenzel: 320-5525; [email protected] wozniak: 359-0663; [email protected]

MeMBersHiP reneWaLs/address CHangesJenna o’Horan: [email protected]

WeBMastersDon marshall: [email protected] sarno: 780-4913; [email protected]

eQuiPMent Managertom Flanagan: 922-2639; [email protected]

out oF toWn raCe resuLtstom chambers: [email protected] tom Depenbrock: 966-3383

MtC/neW BaLanCe raCing series Coordinatorshawn weigl: [email protected]

suMMer BeaCH run Coordinatorsharon guy: 321-1218; [email protected]

BiLL’s Beer run raCe direCtornancy Flanagan: 922-2639; [email protected]

sCHoLarsHiP CoMMittee CHairsteve crane: 379-6790; [email protected]

P l E a s E V I s I t o u r w E b s I t E at:

manasotatrackclub.orgwebmasters: Don marshall – [email protected] • Patti sarno – [email protected]

Fit to run8123 cooper creek blvd.

university Park 358-5100

fit2run.com

neW BaLanCe sarasota1872 stickney Point rd.

sarasota 921-3696

newbalancesarasota.com

neW BaLanCe university Park

8204 tourist center Drive off university Pkwy

921-3696 newbalancesarasota.com

FLeet Feet sPorts1830 s. osprey ave.

sarasota 894-3338

fleetfeetsarasota.com

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Whoo hoo, it’s finally October! For those of you who know me, you know Octo-ber is my favorite month. That horrible

humidity is finally being replaced with crisp, cooler air, running events are starting to pick up which means we all get to see each other more often, and of course, it’s Bill’s Beer Run month. There’s nothing I enjoy more than running in costume and seeing others dressed up to run. My silver-themed costume has been purchased and is sitting in my closet ready to go.

This month Phillippi Shores Elementary School will host their 7K on October 12th. My children and I look forward to this race every year. The bounce houses and community booths are always a hit with the youngsters. Many of us runners enjoy the varied terrain of the course and the unique distance. I am hoping for a cooler day, but you just never know. I hope you’re registered.

As we await October 27th (the 25th anniversary of Bill’s Beer Run), I must say I am once again impressed with the sponsor-ships that have been submitted already. This 25th anniversary year is sure to be the best BBR yet! I say that every year, and every year it IS the best! There will be even more goodies than usual. Your registration fee will get you great gear and a great race. I hope you have your costume ready to go. The Costume stores around town have silver shorts and pants in stock. The

prizes for this year’s Costume Contest will be even better than previous years adding the Silver-themed category in addition to the traditional Fastest Male/Female in Costume, Best Overall, Grooviest Group and Cutest Couple. Plus, we always have a dance-off for those dressed up right before awards start and sometimes after awards for those who stay and want to join in on the dance circle. It’s just so much fun!

Check our website www.manasotatrackclub.org for additional upcoming races especially those in our New Balance/MTC Racing Series like the 5K Classic on South Lido benefiting the Special Olympics on November 10th, the SAL Half Mara-thon benefiting the Sherriff’s Activities League on December 1st and the Jingle and Jog benefiting

Children’s Haven on December 7th. There are many others coming up, so check the events calendar.

You might also want to consider the President Patti Chal-lenge: the Suncoast Half Marathon in Lakewood Ranch on January 26th, followed by the ING Miami Marathon the next week, and then the very next week, the MTC Ultra 50K at Oscar Scherer State Park. Three straight weeks of craziness, but with great people, so it will be a blast. Join me!!

Until next time, I can’t wait to see you at BBR in costume!

Your proud president,

Patti

President’s PersPective

14th AnnuAL GeRmAin toyotA oF SARASotA 5k CLASSiCThe 14th Annual Germain Toyota of Sarasota 5K Classic benefitting Special Olympics is on the schedule as the 9th race in the New Balance Manasota Track Club Race Series on Sunday, November 10th. Commonly referred to as the Special Olympics 5K or “Special O”, Germain Toyota of Sarasota is return-ing as the title sponsor for the second year. The 5K Classic is a project of Special Athlete Boosters and one of three fund raisers including a spring golf tournament and the Shark’s Tooth Festival scheduled for April 11-13, 2014, to benefit the athletes of Special Olympics Sarasota County. Special Olympics Sarasota County makes its home in Venice at the Gene Whipp Sports Center, the first community-built training facility in the world designed to meet the needs of Special Olympic athletes and formerly the home to the 2000 US Olympic Decathlon Squad. Venice area run-ners are familiar with 8-lane 400-meter all- and the adjacent 5,000 sq ft field house.

For over thirty years, Special Olympics have helped thousands of children and adults with intellectual disabilities overcome obstacles and realize dreams through sports training and com-

petition -- truly training for life! Special Olympics Sarasota County is a non-profit, self-sustaining corporation that receives no government funding and is not a United Way affiliate. All of Sarasota County Special Olympics’ financial support emanates from the generosity of individuals and corpora-tions who recognize the need to provide

quality sports programs and training to improve the lives of people with intellectual disabilities.

Special Athlete Boosters provides support to Sarasota County’s Spe-cial Athletes by providing equipment, facilities, program support, and funding for professional staff for over 480 athletes who train and compete at no fee to the athlete at a cost of $350 per athlete.

Your participation in the Germain Toyota of Sarasota 5K Clas-sic helps our Special Athletes. If you would like to sponsor and athlete for a month, you can include a $30 donation when you register for the 5K Classic. If you would like to sponsor an athlete for a year, like the Storm Tri Club (thanks Storm!), please contact Maggie Riggall, County Coordinator for Special Olym-pics at [email protected] or 941-412-0402. We look forward to seeing you Sunday, November 10th at South Lido Park.

Upcoming event | mtc Sanctioned | november 10, 2013

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Present: Patti Brustad, Patti Connors, Kim Collister-Sterns, Jan McNutt, Chris DeLeonardo, Derek Wozniak, Kristy Ochsendorf, Jan Carpenter

aBsent: Susan Wenzel, Sharon Guy, Guy Ealey, Tom Flanagan, Mark Kowalski

guest: John Korff, Karen Haynes, Tony Clements, Adam Bright, Jackie Fanara, Stacy Monroe

6:01pm Meeting Called to Order, Chris DeLeonardo made a mo-tion to approve the August minutes and it was 2nd by Derek Wozniak. All approved.

MeMBersHiP rePort:

Patti Brustad reported 607 members.

treasurer rePort:

Chris stated that there are lots of BBR sponsors. Jan McNutt motioned to approve the report and Jan Carpenter 2nd it. All approved.

uPCoMing events:

Run to Live: Jan McNutt gave an update of this race. We need to promote the race and get runners to register. Will post on Facebook. Volunteers needed to be on the course race morn-ing. There will be a pre-party at packet pick up and party at the finish line.

SAL: Jan Carpneter reported that have obtained $13,000 and a promise of $5,000 more. Great shirts, need runners to register.

Sammy’s Run: No longer an event.

raCes reQuesting sanCtion:

Scrub Jay 5K & 10K: Karen Haynes and Tony Clements ad-dressed concerns from the last meeting. One concern was crowding on the course/finish line. The course routes and start times will be coordinated to eliminate this issue. An-other concern was the lengthy awards ceremony. The races will be chip timed and 5K awards will start as the 10K run is finishing. Chris motioned we approve sanctioning and Derek 2nd it. All approved.

Run to Remember: Jackie Fanara and Adam Bright came back with more information about the race. The date will be 4/26/14 and begin at the Ca d’Zan. It will be chip timed and have a race director from Fit to Run. Proceeds go to the Alz-heimer and dementia care at the Pine’s. Jan Carpenter agreed

to be the race consultant. Jan Carpenter motioned to sanc-tion the run and Patti Connors 2nd it. All approved.

Andrew Monroe Memorial Run: Stacy Monroe presented her information to have a 5K run on 1/11/14 at Siesta Key Beach. Proceeds go to the scholarship fund for Riverview soccer play-ers. She is under our required time line of 6 months request and does not have many sponsors as of yet. The race also is the week before the bridge run. The board decided to not sanction the race but support with card scoring and course set up.

otHer Business

Brentwood Elementary and Gulf Gate Elementary sent letters requesting funding for their running clubs. It was voted that we give each club $750. Chris made the motion and Patti C. 2nd it. All approved.

Meeting adjourned at 7:41 pm. Kim Collister-Sterns made the motion and Chris Deleonardo 2nd it. All voted to approve. Next meeting 10/2/13Submitted by Jan McNutt

minuteS oF the mAnASotA tRACk CLuB September 4, 2013

eventsoCtoBer 12tHPhiLLiPPi ShoReS 7K Tom Flanagan 922-2639

oCtoBer 27tH25Th AnnuAL BiLL’S BeeR Run nancy Flanagan 922-2639

noveMBer 10tH14Th AnnuAL SPeCiAL oLYMPiCS 5K Dave Burke 320-8984

noveMBer 28tH18Th AnnuAL MTC ToY Run Dave siegwalD 356-6470

deCeMBer 1stSAL hALf MARAThon Jan carpenTer 544-6180

deCeMBer 7tHJingLe & Jog 5K Dave Burke 320-8984

deCeMBer 14tH37Th AnnuAL SAndY CLAwS 5K Dan pollock 376-1495

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MANASOTA TRACK CLUB - TReASUReR’S RepORT as of August 31, 2013

Manasota Track Club, Inc. August 2013 Treasurer's Report

Date Name Split Credit Debit Balance

Bank of Commerce 35,363.12

08/01/2013 201 · BBR Registrations 140.00 35,503.12

08/02/2013 201 · BBR Registrations 50.00 35,553.12

08/02/2013 202 · Bill's Beer Run Sponsorship 200.00 35,753.12

08/06/2013 Jenna Horan 481 · Postage for Membership Mailings 46.00 35,707.12

08/06/2013 201 · BBR Registrations 300.00 36,007.12

08/06/2013 202 · Bill's Beer Run Sponsorship 1,206.00 37,213.12

08/07/2013 Patti Brustad 500 · Summer Beach Runs Expenses 42.00 37,171.12

08/07/2013 First Edition Printing Newsletter Printing and Inserts 259.50 36,911.62

08/07/2013 Sharon Guy 500 · Summer Beach Runs Expenses 53.08 36,858.54

08/07/2013 USPS 510 · Bulk Mail Postage 1,000.00 35,858.54

08/07/2013 Jason Means 430 · Donations 500.00 35,358.54

08/07/2013 210 · Membership Income 3,140.00 38,498.54

08/08/2013 201 · BBR Registrations 420.00 38,918.54

08/08/2013 202 · Bill's Beer Run Sponsorship 450.00 39,368.54

08/09/2013 201 · BBR Registrations 50.00 39,418.54

08/09/2013 202 · Bill's Beer Run Sponsorship 600.00 40,018.54

08/12/2013 201 · BBR Registrations 110.00 40,128.54

08/12/2013 202 · Bill's Beer Run Sponsorship 100.00 40,228.54

08/13/2013 201 · BBR Registrations 30.00 40,258.54

08/13/2013 202 · Bill's Beer Run Sponsorship 810.00 41,068.54

08/15/2013 290 · Summer Beach Run Income 26.00 41,094.54

08/15/2013 201 · BBR Registrations 140.00 41,234.54

08/15/2013 202 · Bill's Beer Run Sponsorship 200.00 41,434.54

08/16/2013 202 · Bill's Beer Run Sponsorship 300.00 41,734.54

08/19/2013 202 · Bill's Beer Run Sponsorship 1,300.00 43,034.54

08/20/2013 201 · BBR Registrations 120.00 43,154.54

08/20/2013 202 · Bill's Beer Run Sponsorship 380.00 43,534.54

08/22/2013 Brooks 444 · T-Shirts 3,896.11 39,638.43

08/22/2013 201 · BBR Registrations 40.00 39,678.43

08/22/2013 202 · Bill's Beer Run Sponsorship 875.00 40,553.43

08/23/2013 Tom Flanagan Expense Reimbursements 230.17 40,323.26

08/23/2013 Daiquiri Deck 500 · Summer Beach Runs Expenses 480.00 39,843.26

08/23/2013 210 · Membership Income 530.00 40,373.26

08/27/2013 201 · BBR Registrations 2,920.00 43,293.26

08/27/2013 202 · Bill's Beer Run Sponsorship 200.00 43,493.26

08/28/2013 202 · Bill's Beer Run Sponsorship 400.00 43,893.26

Sub-Total Bank of Commerce 15,037.00 6,506.86 43,893.26

Total Savings and CD Accounts (Scholarship) 0.00 0.00 2,602.3108/08/2013 271 · Interest-Savings, Short-term CD 3.00 6,437.77

08/16/2013 271 · Interest-Savings, Short-term CD 1.58 2,490.26

08/30/2013 271 · Interest-Savings, Short-term CD 2.19 3,971.35

Total Bank of Commerce 60,707.95

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There is a thing in ultra distance rac-ing referred to as “The Grand Slam”, which consists of running four 100 mile races in four months. Bill did that in 1995, running the Vermont 100 in 20 hours, then a week later ran the Badwater 146 in 34 hours and won the race. After that, he ran three other 100 mile events, finishing the “Grand Slam” by running the Wasatch 100 in Utah. The Wasatch 100 has the distinction of being the highest and has the greatest elevation change with over 24,000 feet of climb and over 25,000 of descent.

In the early 1990’s, Bill wanted to see how many marathons he could do in the 28 days of February. He managed to get in six and one ultra. The last two were South Carolina and Long Beach, CA on the same weekend.

In 1997, Bill was the fastest American record holder to run The Sahara Marathon Des Sables, running across the sand dunes of the Sahara for 150 miles, self-contained (carrying all water and provisions on his back) in just under 24 hours. Bill says that he has run three races that claim to be the hardest in the world, but the Badwa-ter is by far the most difficult and challenging.

One year Bill ran the hottest, the highest, and the lowest races in the world, and then ran the coldest 100 miles in Alaska at 20 degrees below zero, pulling a sled carrying 35 pounds of survival gear, completing the event in 30 hours! Bill raced for Coke a few years on a three man team in Asia. He’s raced in Australia, new Zealand, Thailand, Taiwan, China, and a 100 mile adventure race in a three tiered jungle in the Philippines. He’s been from Iceland to new Zealand, running for 28 years and

seeing the world the way one could never imagine.

In 2004, along with Fred Fiala, Bill and Fred raced the Atacama Ultra in Chile at over 10,000 feet elevation, under extreme cold conditions. An infection from a blister nearly cost Bill the loss of his leg. Also in 2004, Bill really pushed his race of the Badwater. Race directors had cut the maximum time allowed for completion of the event from 60 hours down to 48 hours (to qualify for the silver belt buckle). Bill finished in 47 hours and 56 minutes, really cutting it close!

There is so much more in the story of Bill Menard, but you all need to be getting your costumes ready for this 25th Silver Anniver-sary running of Bill’s Beer Run. Remember the kids one mile run, held within the North Jetty park while the five mile main event is under way. Of course, I hardly need to men-

tion the kegs of beer awaiting after the finish, and the famous hot dogs grilled up by George Dubro and his enthusiastic crew! There will be dancing, costume judging, awards ten deep in all age groups, but you already know about that. That’s why the event sold out in mid-August this year! See you all at Bill’s Beer Run on Casey key!

next MtC Board Meeting & neWsLetter asseMBLy

Wednesday, noveMBer 6, 2013

next mtc board meeting will be held at the Fire station, located one block east of us 41 on waldemere street (east of sarasota memorial Hospital). the meeting will begin at 6:00 P.m.

newsletter assembly occurs at the same location and time on wednesday, november 6, 2013.

Faces at the races

 PHYSICAL  THERAPY  

www.siestakeypt.com  

Siesta  Key    

                             Next  to  Coldwell  Banker  in  the  Village  941-­‐870-­‐5811  

SPORTS  &                                                                                  

Don’t  Run  in  Pain!  Call about our Summer  Runner’s  Special

for  MTC  Members  

 5147  Ocean  Blvd,  Siesta  Key  

 

   *Most  Insurances  Accepted*  

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welch Familymark Deutschletrisha bowers

rigas FamilyJudilyn knowlescastner Family

amber wardgwyndolyn mcclellan

Welcome NeW members

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rate the racesBy Terry Deshaies

I rate the races based on 4 criteria: organization, the course, awards and post race party. Anyone who would like to comment about a race can email me directly at [email protected].

Lowry Park Zoo Zoom 5k: I am not one for venturing outside our immediate area to do a race. It takes a whole lot extras to make me even consider it, but the Zoo Zoom comes through big every time I do it. They have this race twice a year and it takes about an hour to get to the Lowry Park Zoo and this was my third time in a row doing it. It has made to my “Must Do” race list and you should add it to yours!!

The course has been the same each time I’ve ran it. It has a great slightly downhill start and the first mile is out around the zoo. The second mile is a roller coaster ride run in the zoo itself. The third mile is coming back to the starting area and that nice downhill at the beginning of the race is your worst nightmare to climb back to the finish!! The course is marked a bit short at 2.85 miles but it is the same course every time.

The awards were nice trophies for the overall winners and

awesome gold silver and bronze medals for 1st thru 3rd in each age group with the zoo zoom race graphic on it.

The post race party was once again awesome. They had Chic-fil-a mini sandwiches, subs, apple, oranges, uncut bananas☺ and some wine tast-ing!! They also give you a wristband to get into the park after the race and a free ticket to come back at a later date!!

I give the Zoo Zoom a 9.9 out of 10. Other than being marked short this is just a great fun race. This is the one race where you do not want to be the slowest, especially when running past

the lion’s den!! ☺Canes Classic 5k: This race takes place at the G T Bray

park in Bradenton and is one of the few cross country races that I do. The really nice thing about running in this park is that there is a whole bunch of shade, just watch out for the tree roots!! They actually paint the tree roots a bright pink so you can see them. The course was the same as it has been for the past few years, some on the roads and in the grass and paths throughout the park race. There was water out on the course and right near the finish and the course was marked very close at 3.08. Continued on next page

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training tiPsFor those with a fitness oriented lifestyle, it quickly becomes

apparent that proper nutritional support is just as important to results as a great workout program. Protein powders are a popular supplement for athletes looking to augment a balanced diet. The sheer number of the varying kinds of protein powders on the market can make selecting the right one a daunting process. To narrow down the options, athletes should start by considering how they want the supplement to work for them. Different types of protein suit different uses such as before or after workout sup-plementation or as a snack or meal replacement.

As a pre- or post- workout boost, protein powders with little or no fat that digest rapidly would be the most beneficial. Fats in a protein powder can slow down glucose and amino acid release in the body reducing the effects of ingesting protein right before or after a workout. The most rapidly digestible proteins can be found in whey protein isolate rather than a concentrate. This highly bio-available protein aids in muscle recovery and in stimulating the synthesis of new muscle. Isolates are more refined, making it easier for the body to digest and utilize the nutrients although whey concentrate is also beneficial in spite of its slower diges-tion period. Comparable results can be achieved by using pea protein. Pea protein is a vegan protein choice, is gluten free and is highly digestible. While providing the same rapid nutrient delivery throughout the body, pea protein also promotes a better feeling of satiety than whey protein. These rapidly digestible, low fat protein powders offer athletes excellent pre- and post- workout support, however, options would be better suited in the circumstance of full meal replacement.

Using protein powders in the place of meals can be a conveni-ent option for the athlete on the go but there are some different factors to consider when selecting a protein for this purpose. Con-centrates and casein both process through the body at a slower rate than isolates making them a better choice as a meal replace-ment. The controlled release of amino acids provides a sustained anabolic response in tissues for a longer period of time. Concen-trate and casein provide a greater feeling of satiety as well, making

them an ideal meal replacement in a pinch. Many athletes will also add these types of protein powders to add to their last meal of the day in order to provide an ongoing delivery of amino acids to the muscles throughout the night.

The most commonly used protein powders are derived from animal-based sources such as egg, whey and milk proteins. They are complete proteins and are usually gluten free. There are many plant-based protein powders now available too, although these often have a lesser protein content and can be more costly. Using the rating scale established by the PDCAAS, you can determine which powders are better sources of protein. The protein digest-ibility–corrected amino acid score (PDCAAS) is the preferred meth-od for the measurement of the protein value in human nutrition. The closer the rating is to 1.00, the higher the protein content.

Some additional points to keep in mind when selecting a protein powder are the amount of protein, carbs, fats and even sugars in the powder. A well-rounded, quality protein powder should have one to five grams each of carbs and fats per serving and should provide twenty to thirty grams of protein per serving. Sugars should be kept at a minimum.

While the quantity of products on the market can be over-whelming, knowing what to expect from a protein powder and how to determine its quality can narrow the field remarkably. Armed with a basic knowledge of protein sources, fast digest-ing products and ones that offer sustained release, as well as the ingredient amounts per serving will give athletes of all types the tools they need to choose wisely.WorkS cited: avellana, teresa. “How to choose a protein powder.” WikiHow. mediawiki, n.d. Web. 17 aug. 2013.clark, Shannon. “bodybuilding.com - choosing the best protein powder For You: Some Questions to ask Yourself!” bodybuilding.com - choosing the best protein powder For You: Some Questions to ask Yourself! bodybuilding.com, 30 nov. 2009. Web. 17 aug. 2013.Schaafsma, g. “advantages and Limitations of the protein digestibility-corrected amino acid Score (pdcaaS) as a method for evaluating protein Quality in Human diets.” national center for biotechnology information. U.S. national Library of medicine, aug. 2012. Web. 13 Sept. 2013.vaillancourt, Joey. “the 5 Ways to pick a good protein powder.” bodybuilding.com. bodybuilding.com, 7 oct. 2010 Web. 17 aug. 2013.

Stephanie F. Olson is the office operations officer of Studio South Fitness in Sarasota, Fl.lauren Chadwick-Sonnen is the program director at Studio South Fitness in Sarasota, Fl. She holds a masters and bachelor’s degree in exercise Physiology. She went to college on a track and field scholarship at east Carolina Uni-versity. running cross country, 400m hurdles, heptathlon, 4x800m relay, 4x400m relay. Her achievements include placing 3rd in the conference in the Heptathlon. lauren was a strength and conditioning coach at University of Central Florida and worked with both cross country and track and field.

PerFeCt ProteinBy Stephanie F. Olson in collaboration with Lauren Chadwick-Sonnen

Continued from previous pageThe awards were nice trophies for the overalls and masters

winners. 1st thru 3rd got nice gold, silver and bronze med-als with the Canes Classic original symbol on it, 4th thru 6th got ribbons…nice touch going 6 deep again…a rarity for a Bradenton race☺

The post race party was once again excellent. They had Domino’s Pizza and I was in pepperoni heaven!! They also had past pastries, brownies, blue chips, apples, oranges and whole banana’s☺

I give the Canes Classic 5k a 9.9 out of 10. Every year they add little things to this race to make it better and better, plus

they had a ton of raffles and the cotton T-shirts were a royal blue with the retro Canes Classic graphic on it!!

tHe QuiCk 1,2,3 on uPCoMing raCes:Phillippi Shores 7k: Lots of turns, nice awards.good post race

partydoggie Bones 5k: Bring your dog and go for a jog, nice

awards, costume contest and great post race partydeck to deck 8.6miler: FREE, plus great breakfast spread and

an open bar…need I say more!!Bill’s Beer Run: The most fun you can have with your cos-

tume on!!See you at the races ☺

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Mondays6:00 aMDowntown Venice. This group meets at Centennial Park near the public restrooms and Gazebo. Runners of all ages and abilities are welcome. Runs are over by 7:00 am. Distances and running pace vary based on one’s ability. For more info call Tuula at 488-5688.

6:00 PMRun Day Monday w/ Mary & Kyle!All levels of runners and walkers welcome.Meet at Fleet Feet Sports on 1830 S. Osprey Ave., Sarasota.Neighborhood Routes Vary.  All finishers receive water and refreshments. Prizes and Give Aways Every Week.  Call 894-3338 for more info. Be the Movement!

Tuesdays5:30 aMThis group meets at the parking lot in front of the Granary at Stick-ney Point Rd. near the intersection of US 41 in Sarasota. the course goes to the Pavilion at Siesta Key Beach and back (approx. 5 miles) Info, call Linda at 374-2920.

5:30 PM(september-may)Brookside Middle School speed workouts led by Coach Paul Wilson, certified level 2 coach, with local area race schedule and individual abilities and goals. There will be $5 charge per session. Contact coach Paul Wilson, [email protected] or phone 549-2106.

6:00 PMA great evening gathering for runners of all abilities. The group meets at Siesta Key Beach in the South parking lot. The long course is out to Turtle Beach and back (approx. 8 miles) but many run shorter distances. Info call Janet at 374-1002.

Wednesdays6:00 aMDowntown Venice. this group meets at centennial Park near the public restrooms and gazebo. runners of all ages and abilities are welcome. runs are over by 7:00 am. Distances and running pace vary based on one’s abil-ity. For more info call tuula at 488-5688.

6:00 PMMr. Beery’s Hump Day 5K - Every Wednesday. All levels of runners meet at Mr. Beery’s located at 2645 Mall Drive in Gulf Gate to run 3.1 miles up Gulf Gate Drive. All finishers receive a Mr. Beery’s bottle of water and are encouraged to hang around to socialize over a beer or two. Participants can earn free Beery’s merchandise the more they participate. Contact Patti @ 650-6828 for more information.

6:00 PMRover Runners - We run from a different location every week, some-where in Sarasota, and you can get a two month schedule emailed to you by contacting Buzz at [email protected]. Runs are about 50 mins, different paces, and is reported to be followed by cold beer for thirsty runners. Highly social, fun running, zymurgists.

Thursdays5:30 aMThis group meets at the parking lot on the north side of Publix at the Landings. Run from 5 - 8 miles...and plan laugh a bit too. This group has been known to visit Einstein Bagels afterwards. Info, call Linda at 374-2920.

6:00 PMFit2Run Running Group. We meet at our University Park Store on Cooper Creek Blvd. At 6 PM for a group run for any level and speed. Mileage is based on you; we go any distance. We have a wide variety of routes coming from the store. We provide water and smoothies after runs. For more information contact [email protected] or call 358-5100.

6:00 PMBOOTCAMP FITNESS CLASS meets for one hour on the greens at Hart’s landing under the Ringling Bridge. The class is designed to boost your overall fitness level and strenghten your core. The workout includes calisthenics, drills, weight work and ab exercises. Participants are led through intervals at their own pace and fitness level. Bring a towel or mat, a set of light dumbbells and hydration. No fees, no formal sessions. Participation is voluntary. We meet rain or shine. For information call Mike Shaughnessy: 961-0154.

Fridays6:00 a.M.Downtown Venice. This group meets at Centennial Park near the public restrooms and Gazebo. Runners of all ages and abilities are welcome. Runs are over by 7:00 am. Distances and running pace vary based on one’s ability. For more info call Tuula at 488-5688.

saTurdays5:30 - 6:00 aMsaturday is a big training/long run day in sarasota. groups meet between 5:30-6:00 am at three basic starting points:tHe “CLoCk” BuiLding at 2900 S. Tamiami Tr., soutHside sCHooL on osPrey, and The parking lot near Marina JaCk’s downtown. You can find someone running just about any pace/dis-tance at one of these spots. Afterwards, many Saturday runners join together for a “recovery” breakfast. Call Sharon at 321-1218.

SARASOTA AReA TRAINING RUNS

training

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www.manasotatrackclub.orgmanasota track club 11

Manasota Track Club Membership Application

www.manasotatrackclub.org

Name___________________________________________________ Male_____ Female_____

Address____________________________ City___________________ State______ Zip___________

Phone (home) ____________________ (cell) _________________ DOB ___/___/___ Age____ Email Address____________________________________________________________________

(Please print clearly)

I will read the monthly newsletter online, no need to snail mail me a hard copy (circle choice) YES NO

Annual Membership expires one year from the month of enrollment. _____New Member _____ Renewal ______Through high school $15

______Individual $20

______Family $25

______General Club Donation $___________

______Scholarship Fund $_________________ General club donations are used to support club activities. Scholarship fund aids student athletes.

For Family Memberships:

Name_____________________________________________ DOB___/___/___ Male ______ Female _______

Name_____________________________________________ DOB___/___/___ Male ______ Female _______

Name_____________________________________________ DOB___/___/___ Male ______ Female _______ How did you hear about the MTC?

Friend ______ Event/race ______ Online ______ Running store ______ Other ______________________________

Manasota Track Club Membership Waiver: I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter and run in club activities unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete a run. I assume all risks associated with running and volunteering to work in club races including, but not limited to: falls, contact with other participants, the effects of weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known to me and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, I, for myself and anyone entitled to act on my behalf, waive and release the Manasota Track Club and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in these club activities even thought that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I grant permission to all the foregoing to use any photographs, motion pictures, recordings or any other record of an event for any legitimate purpose.

Signature________________________________________________________________ Date___________________

Parent’s Signature__________________________________________________________ (if under 18)

Send the signed form with check payable to: Manasota Track Club in the enclosed envelope to the membership secretary: Jenna O’Horan, 3209 Riviera Dr. Sarasota, FL 34232

Form and Waiver must be complete for membership to be valid.

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C/O President P.O. Box 5696

Sarasota, FL 34277

 

First Edition Printing

Phone/Fax: (941) 312-6191 [email protected]

ALL TYPES OF BUSINESS & PERSONAL PRINTING CUSTOMIZED FORMS • NCR • COMPUTER FORMS CHECKS • NEWSLETTERS • BW & COLOR COPIES

BUSINESS CARDS • NAME TAGS • LABELS RUBBER STAMPS • VINYL LETTERING

 

Flyers are an inexpensive way to let people know about your business!!

Call today for a quote on you next project!

Local pickup and delivery.

MTC MEMBERS Family /Friends

Tell us you saw our ad and we’ll take 15% off

your order of $50 or more.

non ProFIt orgu.s. PostagE

PaIDmanasota FlPErmIt # 599

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Name _______________________________________________________________________________

Address (Street, City, State, Zip) _________________________________________________________________________________________________

E-Mail __________________________________________________________ Day Phone __________________________________

REGISTRATION INFORMATION

Date _____________________________Signature ________________________________________________________________(Parent or guardian if participant under 18 years old)

Male Female

Age on Race Day _________

Unisex Short SleeveTech Shirt Size: 2XLL M XS S XL

Please print legibly

I know that running a road race is a potentially hazardous activity. I should not enter unless I am medically able and properly trained. I agree to abide by any decision of a race o�cial relative to my ability to safely complete the run. I assume all risks associated with running in this event including, but not limited to, falls, contact with other participants, the e�ects of weather including high heat and/or humidity, tra�c and conditions of the road, all such risks being known and appreciated by me. By signing this form, I agree for safety reasons that strollers, baby joggers, bicycles, skates, animals, and personal music devices and headphones are not permitted in this event. Having read the waiver and knowing these facts and in consideration of accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release: Manasota Track Club, Inc, its o�cers, directors, and agents; Special Athlete Boosters, Inc; Special Olympics Florida; City of Sarasota; Sarasota County Government; all sponsors, their representatives, successors, and employees, including Road Runners Club of America, its o�cers, directors and agents from all claims and liabilities of any kind arising from my participation in this event, including that liability that may arise out of negligence, carelessness, or acts of omission on the part of any person named on this waiver.

Date ofBirth______________________

Month Day Year

Alt Phone ____________________________________

FIRST 400 PRE-REGISTERED RECEIVE5K Classic TECH RACE SHIRT

Beautiful Scenic Road CourseRace from South Lido Park

to St. Armands Circle & Back

Registration begins at 7:00 a.m. 5K Race starts at 8:00 a.m.

Sunday, November 10, 2013

Beverages, Fruit, Noshes, Hot Dogs & Ice Cold Beer at the Finish!Free beer for those of age. Be prepared to show ID if you appear to be under 30

Award Categories: Overall, Master, Grand Master, Senior Grand Master, & Veteran Grand Master

6-Deep Age Groups: 9 & under; 10-12;13 -15; 16 -19; 20 - 24; then 5 year incrementsto 80 & over

5K Classic Entry Fees:Through Oct 12 Youth 17 & under $15 18 & over $25 After Oct 12 $30

MTC Members - $5 Adult Discount

Make checks payable & mail to: Special Athlete Boosters, Inc; P. O. Box 2112; Venice, FL 34284

Register On-Line at www.active.com or Via Mail*

*On-line registration closes 11/5. Paper registrations must be mailed by 11/1.

Form available online at www.manasotatrackclub.org

SPECIAL ATHLETE BOOSTERS, INC IS A REGISTERED FLORIDA CHARITABLE ORGANIZATION, REGISTRATION NUMBER CH5004. A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES BY CALLING TOLL-FREE (800-435-7352) WITHIN THE STATE. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL, OR RECOMMENDATION BY THE STATE.

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O�ce Use

8:00 a.m. Saturday, 12/21/2013Twin Lakes Park, Sarasota, FL

Overall, Youth, Master, Grandmaster, Sr. Grandmaster& Veteran Grandmaster Categories and 3-Deep Age Groups

www.thefrosty5k.com

2013 FROSTY 5K

Gulf Coast Detachment #643

Waiver & Signature

Signature Date Parent or Guardian Signature (Required if Registrant under 18) Date

For and in consideration of The Active Suncoast Foundation, Inc allowing me, the undersigned, to participate in the Frosty 5K (the “Event”), I hereby agree to and make the following contractual representations pursuant to this Waiver and Release of Liability, Assumption of Risk and Indemnity Agreement: I hereby represent that (i) I am at least eighteen (18) years of age or am the parent or legal guardian of the designated participant under eighteen (18) years of age, (ii) I am in good health and in proper physical condition to participate in the Event; and (iii) I am not under the in�uence of alcohol or any illicit or prescription drugs which would in any way impair my ability to safely participate in the Event. I agree that it is my sole responsibility to determine whether I am su�ciently �t and healthy enough to participate in the Event, that I am responsible for my own safety and well being at all times and under all circumstances while at the Event site. I understand that if I chose to use headphones or other audio devices, I assume all risks associated with their usage. I understand and acknowledge participating in road & trail running events is inherently dangerous and participation involves risks and dangers which include, without limitation, the potential for serious bodily injury, permanent disability, paralysis and loss of life; loss or damage to equipment/property; exposure to extreme conditions and circumstances; contact with other participants, spectators, volunteers, animals or other natural or man-made objects; dangers arising from adverse weather conditions; imperfect course or track conditions; land; water and surface hazards; equipment failure, inadequate safety measures; participants of varying skill levels; situations beyond the immediate control of the Event Organizers; and other unde�ned, not readily foreseeable and presently unknown risks and dangers (“Risks”). I understand that these Risks may be caused in whole or in part by my own actions or inactions, the actions or inactions of other participating in the Event, or the negligent acts or omissions of the Released Parties de�ned below, and I herby expressly assume all such Risks and responsibility for any damages, liabilities, losses or expenses which I incur as a result of my participation in the Event. I herby Release, Waive and Covenant Not to Sue, and further agree to Indemnify, Defend and Hold Harmless the following parties: The Active Suncoast Foundation, Inc; Marine Corps League Gulf Coast Det #643; Sarasota County; Zoomers SW FL Running and Triathlon Club; Sponsors; Advertisers; and each of their respective parent, subsidiary and a�liated companies, o�cers, directors, partners, shareholders, members, agents, employees and volunteers (Individually and Collectively, the “Released Parties”), with respect to any liability, claim(s), demand(s), cause(s) of action, damages(s), loss or expense (including court costs, defense costs and reasonable attorney fees) of any kind or nature (“Liability”) which may arise out of, result from, or relate in any way to my participation in the Event, including claims for Liability caused in whole or in part by the negligent acts or omissions of the Released Parties, including with respect to the provision of information regarding rules and scheduling. I further agree that if, despite this Agreement, I, or anyone on my behalf, makes a claim for Liability against any of the Release Parties, I will indemnify, defend and hold harmless each of the Released Parties from any such Liabilities which may be incurred as the result of such claim. I acknowledge that, for safety reasons, wheeled conveyance, including strollers, and animals (except service animals in performance of their duties) are not permitted on the race course. I hereby grant permission for the free use of my name and picture in any broadcast, brochure, or account of this Event. Having read this Agreement, understand its terms and conditions, acknowledge that I will be giving up substantial legal rights by signing it, acknowledge that I have signed this Agreement without any inducement, assurance, or guarantee, and intend for my signature to serve as con�rmation of my complete and unconditional acceptance of the terms, conditions and provisions of this Agreement. This Agreement represents the complete understanding between the parties regarding these issues and no oral representations, statement or inducements have been made apart from this Agreement. If any provision of this Agreement is held to be unlawful, void, or for any reason unenforceable, then that provision shall be deemed severable from this Agreement and shall not a�ect the validity and enforceability of any remaining provisions.

Runner Information

Name:

*E-mail:

Age onRace Day:

Gender:(circle one)

Date ofBirth:

Address:

M F

*Valid e-mail must be provided to receive entry con�rmation, results, and periodic updates from Active Suncoast and photos from o�cial race photographer

Apartment/Unit #Street Address

First LastM.I.Men’s/Unisex:

S M L XL 2XLWomen’s

S M L XL

Shirt Size:(circle one only)

City State Country (if not USA) Zip Code

Year:Day:Mo:

Phone: ( )Emerg. ContactName & Phone: ( )

Race InformationRegistration Fees:

$28 through Sep 15$30 Sep 16 through Nov 22 (shirt deadline)

$32 Nov 23 through Dec 19 (includes shirt mailing)

$35 Race Morning (if available)*

Local Running & Tri Clubs: $25 through Nov 22Write In Club Name

Special Youth Registration 18 & under: $20 through Nov 22Mail-in registrations must be postmarked by 12/13/2013On-line registration closes midnight EST on 12/16/2013

Register on-line atMake check payable to The Active Suncoast Foundation, Inc and mail to:

The Active Suncoast Foundation Attn: Frosty 5KP.O. Box 50651Sarasota, FL 34232-0303

OR

THE ACTIVE SUNCOAST FOUNDATION, INC IS A REGISTERED FLORIDA CHARITABLE ORGANIZATION, REGISTRATION NUMBER CH36140. A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES BY CALLING TOLL-FREE (800-435-7352) WITHIN THE STATE. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL, OR RECOMMENDATION BY THE STATE.

Race Amenities Include: • New this year - BLING! Custom Finisher’s Medal

• Get Your Frosty On! Prizes for the best and most creatively interpreted Frosty costumes• Premium Post-Race Celebration featuring chili & crackers from Gecko’s Grill & Pub• Drawings for door prizes (must be present)

• Tech Fabric Performance Participant Shirt (Registering after 11/22/13, to ensure you get your right size, your shirt will be mailed to you and not available at packet pick up)

Walkers are welcome for the Frosty 5KRegistration fees are not refundable or transferable

*Frosty 5K Limited to 750 - Race a.m. registration may not be available Notes:

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O�ce Use

Sunday, January 26, 2014 7:00 a.m. startLakewoood Ranch, FL

Awards in Overall, Master, Grandmaster, Sr. Grandmaster& Veteran Grandmaster and 3-Deep Age Groups

www.SuncoastHalfMarathon.com

Waiver & Signature

Signature Date Parent or Guardian Signature (Required if Registrant under 18) Date

For and in consideration of The Active Suncoast Foundation, Inc allowing me, the undersigned, to participate in the Suncoast Half Marathon (the “Event”), I hereby agree to and make the following contractual representations pursuant to this Waiver and Release of Liability, Assumption of Risk and Indemnity Agreement: I hereby represent that (i) I am at least eighteen (18) years of age or am the parent or legal guardian of the designated participant under eighteen (18) years of age, (ii) I am in good health and in proper physical condition to participate in the Event; and (iii) I am not under the in�uence of alcohol or any illicit or prescription drugs which would in any way impair my ability to safely participate in the Event. I agree that it is my sole responsibility to determine whether I am su�ciently �t and healthy enough to participate in the Event, that I am responsible for my own safety and well being at all times and under all circumstances while at the Event site. I understand that if I chose to use headphones or other audio devices, I assume all risks associated with their usage. I understand and acknowledge participating in road & trail running events is inherently dangerous and participation involves risks and dangers which include, without limitation, the potential for serious bodily injury, permanent disability, paralysis and loss of life; loss or damage to equipment/property; exposure to extreme conditions and circumstances; contact with other participants, spectators, volunteers, animals or other natural or man-made objects; dangers arising from adverse weather conditions; imperfect course or track conditions; land; water and surface hazards; equipment failure, inadequate safety measures; participants of varying skill levels; situations beyond the immediate control of the Event Organizers; and other unde�ned, not readily foreseeable and presently unknown risks and dangers (“Risks”). I understand that these Risks may be caused in whole or in part by my own actions or inactions, the actions or inactions of other participating in the Event, or the negligent acts or omissions of the Released Parties de�ned below, and I herby expressly assume all such Risks and responsibility for any damages, liabilities, losses or expenses which I incur as a result of my participation in the Event. I herby Release, Waive and Covenant Not to Sue, and further agree to Indemnify, Defend and Hold Harmless the following parties: The Active Suncoast Foundation, Inc; Manatee County; Lakewood Ranch Runners Club; Lakeshore Athletic Services; Main Street at Lakewood Ranch; Lakewood Ranch Community Development Districts 1, 2, 5 & 6; Sponsors; Advertisers; and each of their respective parent, subsidiary and a�liated companies, o�cers, directors, partners, shareholders, members, agents, employees and volunteers (Individually and Collectively, the “Released Parties”), with respect to any liability, claim(s), demand(s), cause(s) of action, damages(s), loss or expense (including court costs, defense costs and reasonable attorney fees) of any kind or nature (“Liability”) which may arise out of, result from, or relate in any way to my participation in the Event, including claims for Liability caused in whole or in part by the negligent acts or omissions of the Released Parties, including with respect to the provision of information regarding rules and scheduling. I further agree that if, despite this Agreement, I, or anyone on my behalf, makes a claim for Liability against any of the Release Parties, I will indemnify, defend and hold harmless each of the Released Parties from any such Liabilities which may be incurred as the result of such claim. I acknowledge that, for safety reasons, wheeled conveyance, including strollers, and animals (except service animals in performance of their duties) are not permitted on the race course. I hereby grant permission for the free use of my name and picture in any broadcast, brochure, or account of this Event. Having read this Agreement, understand its terms and conditions, acknowledge that I will be giving up substantial legal rights by signing it, acknowledge that I have signed this Agreement without any inducement, assurance, or guarantee, and intend for my signature to serve as con�rmation of my complete and unconditional acceptance of the terms, conditions and provisions of this Agreement. This Agreement represents the complete understanding between the parties regarding these issues and no oral representations, statement or inducements have been made apart from this Agreement. If any provision of this Agreement is held to be unlawful, void, or for any reason unenforceable, then that provision shall be deemed severable from this Agreement and shall not a�ect the validity and enforceability of any remaining provisions.

Runner Information

Name:

*E-mail:

Age onRace Day:

Gender:(circle one)

Date ofBirth:

Address:

M F

*Valid e-mail must be provided to receive entry con�rmation, results, and periodic updates from Active Suncoast and photos from o�cial race photographer

Apartment/Unit #Street Address

Est. FinishTime:

Hours : Minutes

First LastM.I.Men’s/Unisex:

S M L XL 2XLWomen’s

S M L XL

Shirt Size:(circle one only)

City State Country (if not USA) Zip Code

Year:Day:Mo:

Phone: ( )Emerg. ContactName & Phone: ( )

Race Information

Local Running & Tri Club Members

Take $5 o� the fees at time of registration

through Jan 3

Write In Club Name

Registration Fees:$60 through Aug 31, 2013$65 Sep 1 through Oct 31, 2013$70 Nov 1 through Dec 2, 2013$75 Dec 3, 2013 through Jan 22, 2014$85 Expo Registration (at the Expo, cash or check only)

Mail-in registrations must be postmarked by 1/17/2014On-line registration closes midnight EST on 1/22/2014Registration fees are not refundable or transferable

Register on-line atMake check payable to The Active Suncoast Foundation, Inc and mail to:

The Active Suncoast Foundation Attn: Suncoast HalfP.O. Box 50651Sarasota, FL 34232-0303

OR

THE ACTIVE SUNCOAST FOUNDATION, INC IS A REGISTERED FLORIDA CHARITABLE ORGANIZATION, REGISTRATION NUMBER CH36140. A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES BY CALLING TOLL-FREE (800-435-7352) WITHIN THE STATE. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL, OR RECOMMENDATION BY THE STATE.

Race Amenities Include:

• New this year - Custom Finisher’s Running Cap• Custom Finisher’s Medal

• Performance Participant Shirt

• Premium Post-Race Celebration along Main Street • Runner’s Goody Bag

(Registering after 1/2/14, to ensure you get your right size, your shirt willbe mailed to you and not available at packet pick up)

Notes:• Walkers are welcome; however, you must be able to �nish in 3 1/2 hours (approx 16 min per mile pace)• Minimum age: 14 years old on race day• Race packets & bib numbers must be picked up at the Sports & Fitness Expo, Saturday, January 25, 2014 10 a.m. to 5 p.m.

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Entry Fees:• Running Club Member – MTC/BRC/Zoomers/LWRRC/SunCoast Striders - $55.00; H. S. Track Team – $55.00; Non-Club Members - $60.00• 2 Person Relay Team – Club Members $110.00; Non-Club Members - $120.00• After October 31st - $60.00 Club Member / $60.00 Track Team / $65.00 Non-Club Members / $120.00 Club Member Relay Team /

$130.00 Non-Club Member Relay Team• Mail in registration must be postmarked by Friday, November 22, 2013• Online registration closes midnight EST on Tuesday, November 26, 2013• Registration fees are not refundable

Individual Runner Information:Name (First, M.I. Last): Gender: Male / Female (circle one)

Date of Birth (Month/Day/Year): Age on Race DayStreet: Email:City: State: Zip: Country:Performance Shirt: Male/Unisex Size (circle one) S / M / L / XL / XXL Women’s Size (circle one) XS / S / M / L

Relay Team Information – TEAM NAME:Runner #1 Name (First, M.I. Last): Gender: Male / Female (circle one)

Date of Birth (Month/Day/Year): Age on Race DayStreet: Email:City: State: Zip: Country:Runner #2 Name (First, M.I. Last): Gender: Male / Female (circle one)

Date of Birth (Month/Day/Year): Age on Race DayStreet: Email:City: State: Zip: Country:

I know that running a road, beach or trail race is a potentially hazardous activity. I should not enter unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running in this event including, but not limited to, falls, contact with other participants, the effects of weather,including high heat and/or humidity, traffic and conditions of the road all such risks being known and appreciated by me. By signing this form, I agree that for safety reasons, strollers, baby joggers, bicycles, skates, and animals are not permitted in this event. Having read the waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Sheriff’s Activities League of Sarasota County Inc., its officers, directors and agents, employees, and volunteers, sponsors, their representative and successors, the Manasota Track Club, Inc.,its officers, directors and agents, all sponsors, their representatives and successors, including the Road Runners Club of America, its officers, directors,agents and employees, and County of Sarasota and its Commissioners, officers, agents, employees and volunteers, the Sarasota County Sheriff’s Office and its officers, agents, employees and volunteers, YMCA, Sarasota Springfest, Palmer Ranch Master Property Owners Association, AccuchipUSA, and any other Co-Sponsors, Property Owners and Association, its shareholders, directors, members, partners, officers, employees, agents, sponsors, heirs, successors, assigns and legal representatives from all claims and liabilities of any kind arising from my participation in this event, although that liability may arise out of negligence or carelessness on the part of the person named on this waiver.

Signature(s) of Runner: Date:Signature of Relay 2nd Team Member: Date:Signature of Parent/Guardian if under 18 years: Date:

Event Information:• Packet Pick-Up Information- Friday, November 22, 2013 (10am – 7pm) FIT2RUN University Center 8249 Cooper Creek Boulevard, University Park, FL 34201 - Saturday, November 23, 2013 (10am – 4pm) NEW BALANCE OF SARASOTA 1872 Stickney Point Road, Sarasota, FL 34231 - Saturday, November 30, 2013 (10am – 4pm) YMCA 8301 Potter Park Drive, Sarasota, FL 34238 - Event Day: Sunday, December 1, 2013 (5:30 am – 6:30 am) Staging Area: Westfield Sarasota Square 8201 S. Tamiami Trl., Sarasota, FL 34238

in parking lot of Westfield Sarasota Square and Costco off of Sarasota Square Blvd• SAL Half Marathon Race Begins at 7:00am Start Line location – Sarasota Square Blvd• Scenic road run through the communities of Palmer Ranch & Legacy Trail. Fabulous food, beverages, prizes and awards.

Adult beverage with proper ID.• Shirts – Performance shirt in size and gender preference. Shirts are guaranteed in size and gender until October 31, 2013. Race shirts not

picked up at packet pick up or at the race will be forfeited.• USATF Certified Race Course – FL 10135EBM

Awards:• Awards: Overall M/F Masters, Grand Masters, Senior Grand Masters; Veterans. Male/Female Age Group Awards – 6 deep• Relay Team Awards: Overall Male Team; Overall Female Team and Overall Co-Ed Team – 3 deep in each category• Awards not picked up at the race will be forfeited.• Online Finishers Certificates available for all participants

Send entry form and make check payable to: Sheriff’s Activities League, P.O. Box 2400, Sarasota, FL 34230-2400 You may also register online at www.active.com under SAL Half Marathon on Palmer RanchVisit www.SALhalfmarathon.org for information and forms

Sanctioned by the Manasota Track Club

Hosted By

Race Contact Information: Bo Keusch @ 941-809-8979 or [email protected]

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www.manasotatrackclub.orgmanasota track club 17

SARASOTA ORTHOPEDIC ASSOCIATES PRESENTS

Jingle 5K at The RanchBe a part of one of the largest chip timed

5K Run/Walks in Sarasota and Manatee Counties!Move your Feet to a Jingling Beat!

Join hundreds of runners and walkers who will hit the pavement this holiday season. The Jingle 5K Run/Walk is a fun festive way to kick off the holidays by helping the Lakewood Ranch Medical Center fund the Children’s Pediatric Unit. Tie Jingle Bells to your shoe laces (which we supply). You can form a team and run, or walk with your team members, and celebrate the season by giving. Team members collecting $100 or more receive a protective commemorative weather slicker.

Friday, December 20th at 7:00 p.m. Registration starts at 4:00 p.m. in the Health Park Way Lakewood Ranch Medical Center parking lot, Lakewood Ranch, FL 34202. 5K runners receive a chip imbedded bib for the Run. Race starts and finishes here. Registra-tion, shirt, bells, laces, and bib pick up at Fit2Run, University Center, University Park 34201 (941) 358-5100 during store hours from Saturday, December 14 through Thursday, December 19.

The 5K is chip timed by the Lakeshore Athletic Services (provider for the Chicago Marathon). Follows a route from Health Park Way onto Town Center parkway as a festive holiday run with live music on the way out and back, elf attired course marshals, Santa Water Stops, then finishes to a huge post race party. The party is fully catered and features adult beverages with proper ID. Meet and connect with representatives from various health and athletic organizations plus receive valuable tips The one mile walk follows a less challenging up and back course.

The Kids’ Santa Dashes commence at 6:00 p.m. and feature races for children of all ages: The 3-4 run 100 meters, the 5-6 run 200 meters, the 7-9 run 400 meters, and the 10-12 run 800 meters. (Children participating in the 5K can also run in the children’s Santa Dashes for free). All children receive a Long Sleeve cotton shirt, finisher’s medal, bib and goody bag. Top 3 finishers in all age catego-ries receive custom trophies.

Awards: Top Male/Female finishers receive New Balance running shoes courtesy of Fit2Run. Custom plaques and gift certificates will be awarded to M/F Master, Grand Master, Sr. Grand Master, Veteran runners. Age group awards 9 and under, 10-14, 15-19, 20-24, and five-year intervals to 80+.

First 2,000 adult participants receive a Leslie Jordan ‘Moisture Wicking’ collectors Long Sleeve Jingle 5K t-shirt. All others receive a commemorative high quality cotton shirt. In addition all participants receive Jingle shoe laces and bells to jingle with a beat. 5K runners receive a commemorative Jingle bib with a timing chip imbedded.

Last Name:

For more information call (941) 358-5100

First Name:

REGISTER ONLINE: www.active.comOR FILL OUT THE FORM BELOW. PLEASE PRINT CLEARLY. PLEASE COMPLETE ENTIRE FORM.

Male

Female

METHOD OF PAYMENT Make check or money order payable to:LWRMC c/o Fit2RunIf not registered online, mail completed entry form to:Fit2Run, 8249 Cooper Creek Blvd. University Park, Fl 34201

FEES

Amount enclosed: $ ______________

Check

Amex

Exp. Date (MM/YYY) ____________________

Please charge my credit card Visa MasterCard

Can be faxed to 941-358-5101 RACE INFO

Phone: 941-358-5100www.fit2run.com

GENERAL WAIVER AND RELEASE OF LIABILITY AGREEMENT

_________________________________________________________________________________________________________________Signature of runner or walker (Parent or Guardian Signature if under 18) Date

Card Number

Name on Card

Signature:

Address: City: State: Zip:

E-Mail: Club Name:

Phone: Cell Phone:

Birthday (DD/MM/YYYY): Age on Raceday:

Shirt Size (circle one): WXS WS WM WL S M L XL XXL KIDS S KIDS M KIDS L KIDS XL

.

Register on line at: www.active.com - For information and forms go to www.fit2run.com. Call us at (941) 358-5100

LIABILITY WAIVER: Waiver Release: I hereby certify the following: (1) I am Physically fit and have received medical clearance to participate in the Jingle 5K Run/Walk. (2) In consideration for my application to participate in the Jingle 5K Run/Walk being accepted, I, on behalf of myself, my heirs and assigns, and my estate, hereby waive and forever discharge the sponsors, organizers, afiliates, as well as their agents and employers from any and all claims that may accrue as the result of my participation. (3) I hereby grant the Lakewood Ranch Medical Center specific permission to reproduce, publish, circulate copyright or otherwise use any and all photographs and/or video tape of me and/or my family, taken at the Jingle 5K Run/Walk, for use by the Lakewood Ranch Medical Center and Fit2Run.

5K runner $5 discount Includes, Club Fit2Run, MTC, LWRR, SPRR, BRC, and Zoomers. FOR IN-STORE or MAILED REGISTRATIONS TIL 12/14 - $25

5K Run/Walk & One Mile through 12/14 - $30

5K Run/Walk & One Mile after 12/14 - $35

Children 12 & under Kid’s Santa Dashes - $10 (children can run in both 5K and Santa Dashes for the 5K registration fee) T-shirt sizes guaranteed to first 2,000 preregistered participants by 12/14.

www.FreemanOrthodontics.com

THANK YOU TO OUR 2012 SPONSORS:

This is a fund raiser therefore we cannot offer refunds however we will mail shirts and awards prepaid that are not claimed.


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