january/february 2015—volume 32, number 1 in...

IN PASSINGJanuary/February 2015—Volume 32, Number 1

NEWSLETTER OF THE SECOND WIND RUNNING CLUB

Running with MebRockin’ the StripThe Farmer Blow CarX Crazy K

Get fasterThe recovery planAwards banquetAllerton Park Trail Run photos

IN THIS ISSUE

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

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

articles, photos, etc. by Feb. 15th for the March/April issue.Articles and accompanying photos to

[email protected] and race photos to [email protected]

Want to get the Word Out? Advertise with Us!

Full Page: $85 (single insertion) $216.75 (½ year; 3 insertions) $382.50 (full year; 6 insertions)

Back Half Page: $75 (single insertion) $191.25 (½ year; 3 insertions) $337.50 (full year; 6 insertions)

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

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: Rainbow unicorns Peggy Stierwalt, Stephen Johnson and Leslie Hammersmith at the Allerton Park Trail Run on Oct. 26. Photo by Beth Scheid.

Officers

President Nick PaulsonPresident-Elect Marc MillsTreasurer Aldo ManfroiSecretary Ricki Alford

Board Members

Ricki Alford, Amber Anderson, Jennifer Burton, Ellen Byron, David Carlson, Bill Dey, Nicole Lake, Aldo Manfroi, Ben Newell, Andrea Stack

Race Coordinator Bill Dey

Webmaster Kim Nystrom

Newsletter TeamEditor Jodi HeckelRace Editor Laura OwenAdvertising John North

www.secondwindrunningclub.org

January/February 2015—Volume 32, Number 1 3

Join the club and receive six great issues each year!

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

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].

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

President’s Corner .......................................................................................................................4RRCA News ..................................................................................................................................5Racing Ahead–January and February 2015..............................................................................5New Members for October and November ................................................................................5Running with a legend..................................................................................................................6Rockin’ the Strip............................................................................................................................8The Farmer Blow........................................................................................................................12A memoir of Car X’s 2014 Crazy K..........................................................................................13(Winter is) A Good Time to Get Faster.....................................................................................14Train to recover ... ahead of schedule.......................................................................................16Annual Membership Meeting and 2014 Awards Banquet......................................................17Allerton Park Trail Run photos................................................................................................18Race Results ................................................................................................................................26

IN THIS ISSUE


Second Winders,

I hope you are all enjoying (or enjoyed) the holiday season. To wrap up 2014, Second Wind will hold its annual awards banquet and mem-bership meeting on Jan. 31, 2015. For the third year in a row, we will be gathering at the La-borer’s Union Hall in Urbana. The evening will include a meal and social time, announcement of the new slate of club board members and of-ficers, and presentation of club, race circuit and BBSW awards for 2014. I hope many of you will be able to join me and other club members for this fun event.

In other news, with my term ending, this will be my last President’s Corner column. It has been a pleasure serving as the SWRC president over the past two years. The club has continued with the many great things we already do – train-ing programs, races, social events, an award winning newsletter – and also made some great enhance-ments and additions – chip timing, the revival of our women’s running program, youth training groups, and soon to be released updates and improvements to the club’s website.

I’d like to thank everyone who has served as a club board member, officer or event volunteer over the past two years – there are simply too many names to men-tion individually. I pretty much tried to stay out of the way while these people got all of the work done.

I am happy to announce that a club member has stepped up to take over as president in 2015. Marc Mills, whom I am sure most of you know from fun runs, track workouts, races and social events, has volunteered to take over as the club’s fearless leader. Marc has been an active club member for as long as I have been a part of Second Wind, and I know he will do a great job as president.

As always, please feel free to share any ideas or suggestions with myself or any of the club’s board members. You can reach me via email at [email protected].

Cheers,Nick [email protected]

President’s Corner

Nick Paulson and Betsy Chominski at the Steelhead 70.3 triathlon in Benton Harbor, Michigan.

OctoberSam AtkinsonMichael BrownTom EatonAnn GindesBenjamin Hoff

Robert KrickusFred OrtizJason Zhang

NovemberTri DoDan Sunpet GuyotTonya KoetsRyan LinneBen Lough

Jeffrey Olson

New Members for October and November


RRCA NewsCompiled by Jodi Heckel

New RRCA event calendar launched for 2015

RRCA members report hosting nearly 9,000 events annually. To help members get their events posted on the RRCA Event Calendar, the organization has updated the calendar for 2015.

One of the membership requirements for all clubs, events, and event management companies is to list the events (races) they own on the RRCA Calendar. The RRCA Calendar serves as a marketing resource for club events and also as a record for insurance purpos-es. To access the calendar, go to http://www.rrca.org/calendar/find-event/.

Leadership scholarship for RRCA Convention

The purpose of the Leadership Development Scholar-ship is to provide a grant for emerging club leaders to

attend the RRCA Convention on behalf of their running club. Up to four individuals, one per re-gion, will be selected to receive funding in 2015. By attending the RRCA Convention, new club leaders will gain a better understanding of their roles and responsibili-ties.

It will also be an opportunity for emerging leaders to learn more about leadership opportunities with the national organization and have valuable network-ing time with running club and event members from across the country.

The application deadline is Jan. 31, 2015. For more information, go to http://www.rrca.org/services/lead-ership-development/.

Racing Ahead–January and February 2015Sunday, Jan. 11Illinois’ Version Fat Ass 5050KPutnam County Junior High School, McNabb

Saturday, Jan. 24Chilly Chili4.5 milesGreen Gables -- Lake Bloomington

Sunday, Feb. 1Winterfest 5K Run and Fitness Walk

5K run/5K walk Kankakee

Saturday, Feb. 7Charleston Challenge Mid-Winter Classic5K/10K/15KCharleston

Sunday, Feb. 8 Fight for Air Climb 32 floors Hilton, Springfield


Running with a legendByMichele Marcus

My favorite race is the Rock ‘n’ Roll Las Vegas Half Marathon and I have run it for three years now. The city shuts down the strip, it’s at night, the lights, the people, it is just such a cool race. I signed up for this year’s race the day after I ran last year’s race…yep, it’s that cool. My excitement for the race in-creased exponentially when I received an email from the Rock ‘n’ Roll people in September. Meb Ke-flezighi would be a pacer for the half and he was go-ing to pace the 1:45 group. Are you freaking kidding me? That’s my pace! I spent the next two months telling everyone that I was running with Meb. My friends heard it about a thousand times…Meb, Meb, Meb. Okay, Michele, we get it, you’re running with Meb.

Now, I tried to be realistic and not kid myself. This is a huge race and we are all runners. Everyone knows Meb. He is an icon. I figured there would be a large crowd around him during the entire race and that I would be lucky if I got to run beside him for even a minute. As I stood in the corral wait-ing, I wasn’t even sure if I was in the right place. I didn’t see him anywhere. I stood by the 1:45 pacer sign, but it wasn’t Meb. I started in corral six and we were slowly working our way up to the start. Corral five took off and we all walked up to the start line. And then I saw him. He walked around the corner, grabbed the pacer sign and we took off. I felt the run-ner high right away and realized just how cool this really is. I am going to run this race with a legend.

The beginning of larger races always seem to start off in a real cluster, and the group around Meb was huge. I knew that my husband was waiting in front of the big Excalibur sign, which is a little past mile two. I had told him to video me running by and I would try my best to make that the moment I would run with Meb. As we ran, I tried to work my way up to run next to him, but there were just so many people. I then had an idea. I’ll run around the crowd, run up ahead and let him catch up to me. This would become my signature move throughout the race. I’m running up ahead, I see the Excalibur sign, I slow down and there he is, right next me. I see Lee with the camera and wave as I go by. Yay! I’ve got it on video.

As the race continued, running with him became easier as the crowd eventually spread out more. As we passed other runners, I heard many different

comments. “Look, it’s Meb.” “I’m running next to an Olympian.” “This is so cool.” “It’s about time you caught me.” “You’re an inspiration.” Other people would run up next to him with their cameras to take selfies, which he seemed to absolutely love. He also loved doing videos. People would come up with their camera and ask to do a video, and before they started taping he would ask for their name. He would then say into the camera, “Hi, I’m Meb and I’m running down the Vegas strip with Joe.” I also heard a few different people say that they were part of a running club and asked him to say something to the club. He would always say the name of the club and then something inspirational. Sorry Second Wind, I didn’t have my camera with me…my bad.

As we ran, I really just listened as he responded to the runner’s comments and answered questions. Here were some of my favorites:

“Thanks for running this race with us.” Meb: “This is so much fun. I love running with all of you.”

Michele Marcus, left, and other runners at the Rock ‘n’ Roll Las Vegas half marathon with Olympian Meb Keflezighi.


“What’s a normal easy pace for you?” Meb: “I usually go out and start about 7:30 and work up to 6:00-6:10.”

“When are you going to take water?” Meb: “I won’t need to this race, but ask me again at mile 10.”

“I was cheering for you from home during the Bos-ton marathon. I was screaming at the TV.” Meb: “That win was a group effort. Everyone was right there with me. We did it together.”

At about mile 12, a small group formed around Meb again. I ran up ahead to let the other people enjoy the experience of running with him. That’s when I heard my name. I looked back and it was him. He wanted me to run next to him because he wanted to cross the finish line with me. Wow, really? With me? I was so excited. Throughout the race, most people seemed happy just to run with him for a minute and would then run ahead or fall back. There were four of us that ran the entire race with him. He wanted us to form a line, hold hands, raise them in the air and cross the finish line together. I’ve run a lot of races and crossed many finish lines, but this was by far the best one. I don’t think I’ve ever seen one of my finish line pho-tos with a bigger smile on my face.

After the race, we took a few more pictures togeth-er. He then came over and gave me a hug. I thanked him for running with me. He said he wanted to stay in touch. Really? With me? One of the race directors then pulled me to the side and said she wanted to do

an interview with me on my running experience with Meb. After we finished, she said it was a great inter-view and she wanted to use it for future Rock ‘n’ Roll promos. She then told me that she had my race bib number and would give my info to Meb. She said he really does keep in touch with some of the people he runs with and that he loves to Skype. She also said that she would be sending me free pictures from the race so I could remember the experience. Not that I need pictures to remember this amazing experience, but I’ll take them. I think I’ll blow up one of those pictures and hang it in front of my treadmill. Talk about inspiration.

So what can I say about Meb. He is a super nice guy, he is inspirational and he is also just like you and me. Yes, just like all of us. He is a person who runs because he loves it. I really loved what Letitia said about this. “He goes right-left-right-left-right-left in the time we go right-left -- still the same pattern!” Meb said he decided to run with the slower pace groups because he loves to be around people that share the same passion.

This experience ended up being way more than I expected. When I first found out that I had a chance to run with Meb, I would have never imagined the night turning out the way it did. I will forever remem-ber running side by side with an Olympian, a Boston marathon winner and a runner, just like me.


Rockin’ the StripBy Douglas Armstrong

This race report is proof that “what happens in Vegas, stays in Vegas” isn’t always true. For any-one considering a “Rock ‘n’ Roll” series marathon or half-marathon, I can report that it was, in fact, a rocking good time! The “Strip at Night” race takes place down the famous Strip in Las Vegas, all lit up at night.

They also offer a “half of the half” race, which covers most of the highlights of the Strip if you want a shorter distance. For those who like the “I Chal-lenge” of doing a 5k before the Illinois Marathon, they even offer a similar “Remix Challenge.”

One of the first benefits of the race is that it pro-vides a legitimate, almost downright wholesome, excuse to visit Las Vegas. Make a vacation of it! Whatever your vice may be, they are built to serve in excess: Fine gastronomy experiences for carbo-loading, elegant designer shopping hard to find even at the exotic Tanger of Tuscola, pulsing late-night parties, even shows from visually stunning, gravity-defying acrobatics to acoustically rocking music to cerebrally bending magic and comedy. Or just get all dressed up to chill at an ultra-lounge to discuss potential scientific gaffes in the movie “Interstel-lar.” (Did you know that if a black hole is massive enough, then the event horizon is far enough out that you can theoretically avoid death by spaghet-tification before passing through?) Vegas has it all, for a price. Of course, if you’ve got what it takes, you can spend time at the poker tables to give your trip a net positive cash flow. Personally, I refrained from excessive casino donations. But overall, run-ners brought $178 million to the local economy on what would otherwise be the slowest week in Las Vegas. Be sure to budget enough time on your trip for important things like debating the relative merits of getting a massage at the spa before versus after the race.

Another great benefit of the race is that it benefits the Crohn’s and Colitis Foundation of America (CCFA), which is a great cause for diseases that affect a surprising number of Americans. You may even know a friend or three with one of the diseases,

and it is meaningful for me. I salute Team Challenge and their fundraising! I also have to wonder if per-haps the connection with CCFA led to a great porta potty setup at the race. Plenty of rows at the start meant a short wait and there were plenty on the race course itself, but more on that later. The race also gave back with plenty of perks, parties and benefits for the racers, even chocolate milk at the finish line!

From our 43rd floor hotel room, we could see the convention center housing the expo just a short way across a golf course. So, being endur-ance runners, we decided it would be appropriate to walk there. The thing about Vegas, though, is that stuff is not closer than it appears; something to keep in mind for the run itself. After a meandering route including several bridges, waterfalls, gardens, floral merry-go-rounds, malls and wrong turns getting in, out and through intentionally labyrinthine casinos, we arrived. The expo itself was really large with lots of official swag, vendor booths, free samples, Mazda test drives and talks with folks like Meb Keflezighi, Olympic silver medalist and winner of the 2014 Bos-ton Marathon. In true Vegas style, they also had an exclusive VIP section with massages and cocktails. I took advantage of the free KT taping, which was ac-tually really helpful with my strained tendon. Leav-

Douglas Armstrong having a blast -- or perhaps expressing his love -- at the Rock ‘n’ Roll Las Vegas Half Marathon.


ing the expo, we took advantage of one of the four monorails to start our pasta feast. The free shuttle to the start line party was also useful since they do shut down Las Vegas Boulevard.

If you’re not familiar with the Rock ‘n’ Roll race series, one of their things is music playing along much of the course and a pre-race concert to send you on your way pumped with adrena-line, or at least distracted from the wait. It’s random who you get, but they are signifi-cant headliners. Last year was All American Rejects and we were supposed to get Snoop Dogg this year, until he dropped us at the last minute. But no worry! We got to hear from Macklemore and Ryan Lewis. He actually had great racing advice. For example, he sang to encourage the use of thrift stores for clothing. I can only assume he was referring to get-ting cheap throwaway clothes to stay warm at the start line while waiting before the race. I wished I had also popped twenty dollars for your granddad’s clothes to stay warm while looking incredible. Instead, I assumed the Nevada desert would be hot so I only had shorts and a $50 t-shirt. Race day was 54 degrees at the start, which was awesome weather for running (but we still had 70s the day before for hanging by the pool, how cool is that?).

The pre-race concert also had, of course, free beer! I fully enjoyed one and discovered another possible reason why they had so many porta potties along the course. By now it was dusk, possibly timed to allow people to clear their hangovers from the night be-fore. Getting to the start corrals, all 50 of them, was a little crowded but nothing like the “cozy” Chicago Hot Chocolate race with over 40,000 of my close friends, where we had to riot over the gates to get in. Here everyone was chill, even though it had over 30,000 runners. There were official corrals, though they were not enforced. Take care when selecting your starting corral, as this race has over 25 percent first-time racers whose pace estimates seemed to share the over-enthusiasm of Vegas. I was origi-nally planning to run with a friend who was going to run with Meb Keflezighi, the 1:45 half marathon pacer. At something like half his normal race pace, I imagine this may actually be a tough pace for him to

keep. Read Michele Marcus’ race report to hear all about it. But I was injured from the Hot Chocolate 15k and Indy Monumental Marathon in the weeks before. So my wife and I decided to just hang out and run it for fun together. It did not disappoint.

The race itself starts out with, of course, spotlights

and flame throwers for each corral countdown. If you think that’s excessive, you’re not considering the giant praying mantis statue on the course that spits fire from its antennae. The course starts head-ing south on the Strip by the airport, going around the tiny replica of the famous Vegas sign. The sun sets and it gets dark as you head back north to cover the full stretch of the Strip from Mandalay Bay to Fremont Street. While the race doesn’t have the frats cheering and handing out beer that the Illinois Mara-thon does on First Street, it more than makes up for it in the excitement, lights and rocking vibe. People cheered from the sidelines and pedestrian bridges, bands and DJs rocked along the way, and the casino marquees lit the way. Even when leaving the dens-est parts of the Strip, spotlights were set up to keep things reasonably lit. Somewhere by Caesar’s Pal-ace, the beer kicked in and I made my first-ever use of one of the abundant porta potties along the course.

If you haven’t figured out by now, this may not be the most serious race. Tutus are an increasingly

Selfie with the Stratosphere.


popular trend at races, and this race had its fair share of couples or friends dressed up in costume. There was even a speedo- and bikini-donned Chippendale couple. We played leapfrog with a couple of girls in hot-pink hot-shorts who would race ahead to stop at each landmark or band to get selfies for most of the way. If selfies aren’t your thing, there were plenty of professional photographers along the way. In the spirit of the race, I tried to give the camera the obligatory devil’s horns, only to realize afterwards that I was really saying “I love you” in American Sign Language. After running the Strip, you head downtown. Even this relatively quiet section of Vegas provides entertainment watching the various Elvises going to work at their respective wedding chapels. The place to get married that night in Vegas, though, was at mile 3 where the Blue Man Group would escort you off the course for a run-by wed-ding. We saw quite a few running brides, but no one decided to take me up on my sign language propos-

als. After looping around downtown near Fremont Street, you head back south past the Stratosphere again. I even decided to get my own selfie with it; careful, of course, not to stop or annoy other runners around me. Coming back into the lights of the north side of the Strip helps to re-energize for the sprint to the finish. Imagine the final stretch with everyone running towards the Mirage’s volcano as it erupts in thunderous flame and adrenaline.

Sometimes running is about competition or per-sonal goals and getting PRs. Sometimes it is about health and fitness, training with dedication. Some-times it is about relaxing quiet time or finding your Zen. And sometimes, running is just about having fun and spending time rocking with family and friends... and Meb. I hope to join more fellow Sec-ond Winders rocking the Strip at Night next year!

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No disrespect to the agricultural profession, but every one of us plying streets and trails in the win-tertime needs to have mastered the quintessential hygienic practice of clearing one’s runny nose on the run – the farmer blow.

Why you should keep reading

Bear with me, this is important stuff. Some non-runners have space in their cranial cavity to sniff their head full of snot. I don’t. And as Hagrid from the Harry Potter series says, “better out than in.” Some, including my lovely wife, believe “facial tissues” are the solution. But who wants to carry dissolvable paper in their pocket? On a run. And keep it dry. Besides, how does one maintain discrimination from tissues that are used versus those that are unused? And if one forgets to empty all those tissues prior to the washing machine . . . well, that’s the real mess.

Why it’s called the farmer blow

God only knows. In today’s world, U.S. farmers are well-educated, technology-savvy and some of the most productive citizens in the country. Heck, they produce the food we eat. Perhaps it’s because most people think farming is the only profession that involves outdoor work. But what about tennis players, street vendors and those people that hold signs near busy intersections that advertise furniture liquidation sales? These people are outside quite a bit too. None-theless, it’s called the farmer blow. Perhaps because it’s simpler to say “farmer blow” than “people-that-hold-signs-near (blah blah blah) blow.”

How to effectively execute the farmer blow

Head tilt, head turn, sealant finger, and air pressure and duration are critical. In detail:

- Head tilt - The head should be tilted back slightly.

- Head turn - Cock head to one side, so that open nostril is on top.

- Sealant finger - Place aside “closed” nostril and apply pressure. Unless you’re a risk taker, it’s best not to cross an arm in the path of the open nostril.

- Air pressure and duration - Think of a single short, hard blast from deep within the lungs. If the blast isn’t short and hard, you’ll know it.

Practice, practice, practice

Enough said?

Factors worth considering

Sinus infection – thick, clotted, head matter re-quires rest and fluids. DON’T DO IT!

Fellow runners – they understand, and there’s no need to apologize for launching a snot rocket. It’s one of those social dichotomies where “acceptable” separates real runners from pretend runners. Embrace your runnerness.

Wind – it can be heavenly during a farmer blow, or it can create disaster. With the wind at the back of your rocket, and a clear trajectory, a successful launch is a wonderfully visceral feeling. But with a miscal-culated wind speed and direction, at best you simply hope innocent bystanders (including your face) are spared your error.

Final thoughts

Aim low and let ‘er go!

The Farmer BlowBy Marty Williams


I remember it really well. My dad asked, “So, how long do you think it will take?” I said, “Maybe about 35 minutes?” “Really?” said my dad. ”I think it will take an hour.” “3:00 wave, come to the starting line,” the intercom blared. That’s our wave. “Let’s go, Gage,” I say.

In September, I did the CarX Crazy K (a 5k with 22 obstacles) with my younger brother, Gage. Just as we got to the starting line, the announcer shouts, “5,4,3,2,1, GO!!!” We race off to the first obstacle. There is a muddy pit, and the volunteers there say, “Roll like you’re on fire!” We get splattered with muck as we spin across the pit.

The next obstacles are not any easier. We have to run through a tent full of foam, walk a balance beam over a sludge pit and dash through a barn while hurtling over fences and hay bales. We’re almost out of the barn when we see the exit is blocked by a ton of tires on swinging ropes. We dodge, duck and leap through the tires. I grab my brother’s hand right before two tires smash behind him. I notice a sign that says, “1 mile.” “Great,” I mumble. We aren’t even halfway there.

After we do some crawling under nets and tarps, we get to a river. Gage and I slide down the muddy

bank into the raging waters. We get swept away with the current immediately. Lots of jagged rocks and sharp sticks shoot past us as we fight to catch a breath. I come up for a split-second and get a quick glance at a ladder on the bank. We grasp the ladder and drag ourselves up the slippery slope.

As we continue trudging along the course, I see an-other sign. “2.5 miles,” it read. “We’re nearly there!” I exclaim. The last obstacle is a huge pile of dirt with muddy ditches all over it. Gage takes a step in. SCK-LORP! “Don’t get your feet stuck,” says a volunteer. The only problem is, this obstacle is so congested with contestants, you can’t just fly through it. As we wade through the thick mud, Gage yells, “Gaven! Help!” I look down. Gage is submerged in the mud, all the way up to his waist. I grab his arm and yank hard. SPWORK! “Let’s go!” I yell as we dash to the finish, looking like monkeys that just played in a chocolate factory. Woohoo! We did it! My dad walks up and says, “Guess what your time was?” He shows me his watch: 34:58! I was just two seconds off my guess! What a day! At first, I was hesitant on even do-ing this event, but now I can’t wait till next year!

A memoir of CarX’s 2014 Crazy KBy Gaven Williams, age 12


I encourage runners to work to get faster from the bottom up, by developing raw speed at the same training period during which you’re building your mileage with easy, aerobic running. This, coinci-dentally, is about the time of year most runners are building their so-called aerobic bases for spring rac-ing. Let’s talk about how to implement leg speed for distance runners!

There are three basic forms of leg speed work-outs to sprinkle into your base training. These are (in order of suggested implementation) strides, hill sprints and flat sprints. Strides are usually done after an easy or steady run, but also sometimes as part of a warmup before a hard workout. Most runners are fa-miliar with these. Strides are usually 100 to 150 me-ters in length and performed at between 5-kilometer and one-mile race pace. Recovery periods between strides should be between two and three minutes, walking or at a ridiculously slow jog.

Hill sprints are just what they sound like and, in my opinion, fun to perform. Your early-season hill sprints should be done on as steep a hill as possible and are very short, only 10 seconds in length. The key here is to really push as hard as you can during those 10 seconds, and then to take a longer break than you will feel you need – two to three minutes of easy walking. The reason for the long breaks is that your goal here is to develop an energy pathway, the phosphagen/fast glycolytic system, which takes that long (two to three minutes) to replenish itself. This is vastly different from the energy system used in long-distance running. Remember, push super-hard up the hill and force yourself to take the full recovery!

Our final leg-speed developer is the flat sprint. These are so basic, yet so scary, for many adult runners. Why? Because they probably haven’t done these workouts for decades, if ever, and they usu-ally seem to associate sprinting with injury. Let me assure you, if you are relatively strong and can run a marathon, sprinting should not injure you. I say “should not” because I don’t want someone coming up to me and saying, “Man, I blew out my Achil-

les doing sprints, and you said I’d be fine!” I’m not taking legal responsibility for everyone who reads this….but I still think you’ll be fine.

So, with all that, let’s look at how a hypotheti-cal, 35-year-old male runner with a recent marathon pace of 7:00/mile would run a sample week of base training with leg speed added. This fictional guy is building towards goal peak mileage of 70 miles per week. Keep in mind that a big goal of your base is to build your mileage – we’re just sprinkling leg speed on like pepper on a Subway sandwich.

SAMPLE WEEK:

Sunday : Long run – 90-100 minutes at 8:05-7:42/mile.

Monday: Recovery run – 50 minutes at 8:30-8:45/mile, with 5 X 10-second hill sprint sometime during the run.

Tuesday: Progressive one hour, starting at 8:00 pace, cutting down to 7:00 pace by the end.

Wednesday: Double-day recovery run, 40 minutes a.m., 40 minutes p.m., six strides after the a.m. run.

Thursday: Day off or 70 minutes steady.

Friday: 60 minutes with 6 X 10-second hill sprints near beginning of run.

Saturday: Cross train or 45-minute progression run.

As you can see, adding the leg speed workouts allows our made-up guy (let’s call him Walter!) to have more variety than if he were just logging 6-7 miles easy, plus a long run, in order to get easy mile-age. Remember, too, that all your leg speed workouts should be progressive. Start with three or four reps of each type of workout and increase to no more than eight in a single workout. Also, try several weeks of strides and hill sprints before attempting flat sprints, since the latter are more stressful on your legs. Here’s an example of a traditional flat sprint work-out:

(Winter is) A Good Time to Get FasterBy Jeff Kelly


4 X 50 meters at 90 percent effort, with 1:5 work to recovery ratio.

3 X 100 meters at 90 percent effort with same work to recovery ratio.

5 X 80 meters at 90 percent effort, same as above.

If your sprints took you, for example, 15 seconds, your recovery period would be one minute, 15 sec-onds of walking (15 X 5 = 75).

Finally, I know what you may be thinking: Where the hill do I find a steep hill around here? I’ll give you two ideal hills: the cross country hill at the University of Illinois Arboretum and the sled hill at Meadowbrook Park. Ideal.


Two days after the 24-week anniversary of finish-ing several races (all within 36 hours) on a broken leg, I was cleared to run again by my orthopedic sur-geon…without restrictions. This news was actually six months and two days ahead of plan. The clear-ance to run part I understood…and expected, for I had been pushing myself to train hard to recover well for months. What was a challenge to comprehend was the removal of restrictions. WHY?

The original recovery plan was: two weeks non-weight-bearing activity (ie: bed rest; walking ONLY as needed); four weeks of core/recovery exercises (planks, bridges); six weeks similar activities with less restriction (side planks, non-weight bearing pool activity, including aqua jogging and casual swim-ming); 12 weeks of cross training (add cycling, no plyometrics); six months jogging developing into running; then finally being cleared to train for a race. This schedule was imprinted into my mindset for the next year! HOW?

I’ll spare everyone the meticulous details of how I recovered much more quickly than both my surgeon and myself could have imagined. In short, I explored various options with my orthopedic surgeon and executed some research while heeding and supple-menting the advice of my sports med therapists. Diet, rest, and the type and variety of recovery activities (ie: race walking) I engaged in all played very well into my recovery. It also helped greatly to have had the depth of support and motivation from family and friends alike (ie: KRR, SWRC). I consider myself very fortunate to find the right balance that helped accelerate my recovery program. So again…WHY?

The challenge in comprehending the removal of all restrictions gave way to one question…the same question I faced whenever I completed a race, or a training, or a fun run…the question of “what next?” For me, recovering and recovering well was more than training…it was more like racing, and racing smart…for something I was truly passionate about...whether it was a series of consecutive fast 5Ks or a marathon. I had begun to expand my horizons and start the process of conquering fears (ie: swimming) I had since I was a kid. To get back out on the road or trail or prairie was something I would have done, even if it meant I had to train like I wanted to tackle my first triathlon. So to remove the restrictions was like removing the guideposts on this singletrack trail to recovery. The same way I had to rewrite this entire article I thought I finalized the first Thursday of December, I am rewriting my entire recovery plan to ensure I do not break another leg.

Anyhow, if you and I have plans to run the trails or roads together and I cancel or reschedule hours beforehand for either a different terrain or just to simply rest…most likely I am listening to my body and switching gears, especially as the weather gets a little more frigid/damp outside, considering this extra hardware in my leg did not exactly come with an easy button. I just hope this post motivates some-one to either take time off or get checked out when his/her body starts sending warning signals, instead of waiting until a visit to the emergency room is required. On a brighter note, perhaps I will catch you out on the trail or road or training fun run in the snow!!!

Train to recover ... ahead of scheduleBy Jim Fair III

Brown, Hobbs & McMurray Insurance• 118 South Race Street • P.O. Box 488 • Urbana, Illinois 61803 •

Paul B. Hobbs• (217) 367-4011 • Fax (217) 384-4346 •

[email protected]

When You Need More Than Just a Policy

a division of

BH&M INC.


Annual Membership Meeting and 2014 Awards BanquetJanuary 31, 2015

Laborers International Union Hall, 108 E. Anthony Drive, Urbana

Join us on Saturday, January 31, 2015, for our annual awards banquet! In addition to awards, the member-ship will approve the new slate of board members and officers. A buffet dinner with sandwiches, sides and soda will be provided for all current members, with a cash bar.

6:00 pm: Doors open

6:45 pm: Membership meeting, approval of new board

7:00 pm: Buffet dinner and awards

9:30 pm: Event ends

The buffet dinner is free to all current members, though optional donations will be accepted to defray ca-tering 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.

Because the event is being catered, we ask that you RSVP if you are planning to attend. Please RSVP to [email protected] by Friday, January 16,

and let us how many are coming (specify number of non-members, if any), and if anyone in your party needs a vegetarian meal.

Also this year we are trying something different and would like you to include answers to the following questions in your RSVP:

(1) What is the farthest you’ve traveled for a race this year? Where is it and what race was it?

(2) What’s the most races you have completed in one 72-hour period? Which races?

(3) How old are you? (We’re trying to determine the oldest and youngest member in attendance.)

(4) How much “gear” do you typically run with? List them. (Ex: Headlamp, belt, water, headphones, etc.)

Donations and payment for non-members can be brought to the banquet, or checks can besent to Second Wind Running Club, P.O. Box 6082, Champaign, IL 61826.


Allerton Park Trail Run – October 26, 2014Photos by Beth Scheid

Right, Race Director Ben Newell with his vol-unteer finish line timers.

Dean Hixson in fine form, above. Betsy Chominski, left.

On your mark ...


Pat Mills explains the 2-mile route to the walkers, above. Tony Suttle, left.

Que Broadnax leads the way up the hill, far left. Not-quite-dead Laura Owen, left.

Race results master, Bill Dey, prepares the computer, above. Tom Rice, right.


Allerton, cont.

Corey Plotner does a happy dance to the finish.

Rob Raguet-Schofield has a great fifth-place finish.

Second Wind volunteers, above: Valeria Rohde, Cole Hendrix, Letitia Moffitt, Jim Fair and Jodi Heckel. Right, Tom Gelsthorpe and his lady pirate, Erin Lippitz.

Brenda Mehnert, Julie Mills and Sue Anderson arrange a marvelous feast for the runners.

Valeria Rohde and Niki Lake mark down Mike Tankersley as he comes in for the finish.


Naked lady Michele Marcus.It’s Don Frichtl…I mean Darby Rude!

Jedi Tom Burton.

Above, Second Wind members Elizabeth Jones (second from right) and Paula Cler (right) bring the circus to town. Left, Catwoman Letitia and Batman Ken.


Allerton, cont.

Carl Larsen Keith Shinkoeth

Aldo Manfroi Dawn Carson

Sarah Dowd


Kathy Meyer, Sandra Romans, and Jill and Will Abbott pose before the race.

Second Wind folk.

Above, Louie Tieman has completed every Allerton Park Trail Run. Right, Valeria Rohde cites Yvonne Learmonth and Michele Marcus for speed.


SCHOLARSHIPS FOR ATHLETIC

STUDENTS

AVERY BRUNDAGE SCHOLARSHIPS NOW AVAILABLE FOR 2015-2016

LAST YEAR 15 STUDENTS EACH RECEIVED $2,500

REQUIREMENTS: Undergraduate ranked in top 25% of college or Graduate/professional student in good standing Full-time student at any of the three UI campuses Participate in sports—either individual or team

at any level*

DEADLINE: FEBRUARY 9, 2015

APPLY ONLINE: www.usp.uillinois.edu/brundage

*if intercollegiate level, provided that your team does not exceed its grant-in-aid limit


Race ResultsForest Glen Trail Run Westville, ILOctober 18, 2014

10 miles2. Chris Lubienski 1:50:423. Janak Patel 1:51:587. Andrea Stack 2:01:319, Bob Spencer 2:08:3412. Gladys Spencer 2:21:1714. Paul Byron 2:29:54

50 milesMagdalena Casper-Shipp 7:40:03

Indianapolis MarathonIndianapolis, INOctober 18, 2014

Half Marathon

30. Chris Delis 1:35:23 3AG785. Sandra Loeb 2:17:32

Springfield MarathonSpringfield, IL October 18-19, 2014

5KGaven Williams 21:10 1AG

Half Marathon170. Becky Williams 2:04:24

Bimblers Bluff 50KGuilford, CTOctober 19, 2014

95. Bill Dey 9:16:54

Bulldog Race 5KMahomet, IL

October 25, 2014

1. Jeff Kelly 16:568. David Wilcoski 20:23 3AG15. Scott Silverman 21:33 3AG16. Jim Wilcoski 21:42 1AG77. Michele Cohen 28:4084. Stan Shobe 29:40 3AG97. Robert Pool 31:58104. Christine Klindworth 32:54137. Jeff Nicholas 39:45138. Richard Brannon 39:50

GCMS Monster Dash 5KGibson City, IL October 25, 2014

6. Ivan Fink 22:48 1AG20. Ken McMillen 26:44 2AG

Allerton Park Trail RunMonticello, IL October 26, 2014

7. Nicholas Heller 36:23 2AG8. Corey Plotner 36:34 2AG9. Tom Gelsthorpe 37:09 2AG10. Mike Tankersley 37:29 2AG12. David Schug 37:58 1AG22. Darby Rude 40:1024. Steven Butler 40:1825. Ryan Krows 40:2326. Jeff Olson 40:3928. Nick Paulson 40:5633. David Wilcoski 41:47 1AG34. Michael Brown 41:58 2AG35. Ken Welle 42:09 2AG39. Sarah Dowd 42:50 2AG53. Jay Bennett 44:0761. Tom Burton 45:0063. Jim Wilcoski 45:3365. Carl Larsen Jr. 45:39


Race Results—continued

70. Keith Schinkoeth 46:0873. Mark Nelson 46:2377. Steve Hayward 46:5280. Bruce Hajek 47:1281. Claudia Lutz 47:14 2AG82. Bill Thornhill 47:15 2AG83. Mihh Do 47:1684. John North 47:19 3AG86. Yvonne Learmonth 47:25 3AG87. Michele Marcus 47:26 1AG88. Edward Roy 47:28 2AG89. Aldo Manfroi 47:3793. Philip Gable 48:00109. Sarka Petrickova 49:32111. Bill Jones 49:48115. Rob Kanter 49:52119. Elizabeth Jones 50:28121. Tara Beveroth 50:34 3AG123. Jillian Plotner 50:41 1AG126. Dawn Carson 50:51 2AG133. Paula Cler 51:18134. Rachel Gladden 51:19136. John Murphy 51:40140. Kathy Meyer 52:07 1AG147. James Whitfield 52:51149. Erin Smith 52:55154. Gary Mitchell 53:06166. Jeff Haas 53:55173. Martha Willi 54:13 2AG188. Melony Barrett 54:59196. Elizabeth Chominski 55:25198. Beth Bennett 55:44200. Tom Rice 56:05203. Genevieve Long 56:16210. Shirley LeMay 56:46211. Que Broadnax 56:54 1AG213. Peggy Emkes 56:56 3AG226. Chris Delis 57:52234. Sylvia Byron 58:39 3AG235. Sandy Romans 58:40237. Dan Hahn 58:40

251. Rose Mary Wentling 1:00:29 2AG252. Sandra Loeb 1:00:32268. Debbie Jedele 1:02:13271. Lonna Osterbur 1:02:44278. Neill Schurter 1:03:15 3AG291. Laura Owen 1:03:57296. Robert Pool 1:04:16304. Leslie Hammersmith 1:05:52307. Jamie Holley 1:05:53313. David Requa 1:07:11318. Cara Finnegan 1:07:37331. Nancy Yeagle 1:08:38353. Juan Salas 1:12:34359. Jill Abbott 1:15:42360. William Abbott 1:15:43371. Patricia Brewster 1:19:37372. Sue Ellen Finkenbiner 1:22:50373. Janna McGiles 1:22:58

Indianapolis Monumental MarathonIndianapolis, INNovember 1, 2014

5K 42. Jay Bennett 21:29953. Michael Shapiro 42:02

Half Marathon76. Tom Gelsthorpe 1:22:17159. Mike Tankersley 1:28:31403. Michele Marcus 1:37:57446. Ank Michielsen 1:38:58647. Nicole Lake 1:43:27691. Steve Hayward 1:44:11731. Tom Burton 1:44:521342. John Murphy 1:52:491726. Quinn Huber 1:56:292126. Genevieve Long 1:59:492270. Scott Hendren 2:01:182759. Jan Seeley 2:06:112936. Tara Beveroth 2:07:49



3287. Jennifer Anderson 2:11:274020. Daniel Lichtblau 2:20:004066. Leslie Hammersmith 2:20:404070. Laura Owen 2:20:444147. Paul Byron 2:21:494403. Cara Finnegan 2:25:584636. James Fair III 2:29:525537. Katherine Kwiatkowski 2:53:18

Marathon391. Sarah Dowd 3:19:48620. Nick Paulson 3:29:57732. Patrick Rietz 3:34:45773. Yvonne Learmonth 3:36:301007. Ed Mehnert 3:44:161191. John North 3:49:591405. Keith Schinkoeth 3:56:171721. Jodi Heckel 4:06:411772. Erin Smith 4:08:431774. Julie Mills 4:08:451903. Letitia Moffitt 4:13:252124. Elizabeth Chominski 4:20:552349. Eileen Lichtblau 4:29:532432. Laura Armstrong 4:33:292469. Douglas Armstrong 4:35:212560. Robert Spencer 4:39:232734. Dennis Ohnstad 4:46:162754. Sue Anderson 4:47:252760. Angie McQueen 4:47:313115. Brenda Mehnert 5:06:383276. Gladys Spencer 5:18:51

Rattlesnake MasterUrbana, IL November 2, 2014

5K1. Charles Fogelman 18:483. Carl Larsen Jr. 21:48 1AG5. Eric Keeley 22:25 1AG10. Ed Roy 23:20 2AG

18. Dawn Carson 24:37 1AG19. Bill Jones 24:35 3AG42. Lisa Morgan 32:09 3AG53. Jenny Hall 33:1655. Jill Abbott 33:3456. William Abbott 33:3560. Vance Martin 34:5467. Dave Wakefield 36:0572. Robyn Bianconi 36:3081. Ellen Hedrick 39:2087. Jeff Nicholas 40:4588. Richard Brannon 40:4894. Donna Brown 42:0696. Fatima Husain 44:55

10K1. Brandon Smith 34:333. Nicholas Heller 37:31 2AG4. Ryan Krows 41:00 1AG5. Steven Butler 41:29 2AG7. Sarah Lovell 41:398. Richard Tapping 41:51 1AG9. Ken Welle 42:58 2AG10. Rauiri McEnroe 43:2011. Michele Marcus 44:17 1AG12. Scott Silverman 45:42 1AG19. Rob Kanter 48:35 3AG27. Merwin Kirby 54:5528. Curt Chambers 55:2130. Sandra Romans 55:38 1AG35. Que Broadnax 56:47 1AG45. Karen Carney 59:34 2AG47. Rick Morgan 1:00:3448. Juan Salas 1:00:5954. Nancy Sivertsen 1:04:31 3AG57. Sue Ellen Finkenbiner 1:07:21

Fisher Bunnies 5K Fisher, IL November 8, 2014



28. Que Broadnax 28:14 1AG38. Rebecca Dey 32:09 1AG

Chicago Hot Chocolate 15KChicago, IL November 8, 2014

923. Doug Armstrong 1:14:085704. Laura Armstrong 1:32:096402. James Fair III 1:34:02

McNotagain Trail RunPekin, IL November 8, 2014

10 miles15. Chris Lubienski 1:35:03 1AG

30 miles28. Magdalena Casper-Shipp 6:55:56 2AG

Abe’s Trail TrekPetersburg, IL November 15, 2014

5K76. Wes Seitz 48:11

15K6. Darby Rude 1:08:28 1AG12. Chris Lubienski 1:12:12 1AG44. Jodi Heckel 1:33:17 1AG

Tunnel Hill Ultra Marathon - 50 MilesVienna, IL November 15, 2014

39. Ken Welle 9:12:3341. Yvonne Learmonth 9:22:0058. John North 9:50:54 3AG61. Marc Mills 10:02:4199. Andrea Stack 11:07:27

130. Jeff Riddle 12:12:00147. Tricia Crowder 13:00:02152. James Fair III 13:25:25

Las Vegas Rock ‘n’ Roll Half MarathonLas Vegas, NVNovember 16, 2014

239. John Kluth 1:32:50880. Michele Marcus 1:43:348409. Laura Armstrong 2:16:428431. Douglas Armstrong 2:16:46

Run for the Library 5KMahomet, IL November 22, 2014

2. Jeff Kelly 17:205. Mike Tankersley 18:43 1AG9. Christopher Lubienski 20:50 3AG11. David Wilcoski 21:09 1AG14. Ken Welle 21:26 1AG17. Ank Michielsen 21:37 1AG18. Jim Wilcoski 21:40 2AG23. Steve Hayward 22:3928. Edward Roy 23:45 1AG29. Joe Brown 23:54 2AG30. Tara Beveroth 24:24 2AG31. Eric Berlin 24:3033. Tom Eaton 24:3435. Bill Jones 24:45 3AG42. Ken McMillen 25:41 1AG43. Paul Byron 26:1945. Martha Willi 27:14 1AG47. Barbara Wyrozumski 27:56 1AG66. Robert Pool 39:39 2AG67. Jeff Nicholas 40:38



Mattoon Santa ChaseMattoon, IL November 22, 2014

5K Jenny Hall 32:36Dave Wakefield 36:21

Half Marathon

Angie McQueen 1:44:55 1AGMerwin Kirby 2:02:58 1AGAlicia Pettyjohn 2:05:27Brandy Robinson 2:08:51Doug Robinson 2:08:51

Naperville Noons Turkey TrotNaperville, IL November 27, 2014

1009. James Fair III 25:46

Foot Locker Midwest Region Cross Country ChampionshipsKenosha, WINovember 29, 2014

122. Garret Williams 19:17

Stuff ’n Puff 5KSullivan, IL November 29, 2014

30. Jenny Hall 31:3860. Dave Wakefield 35:27

Don’t see your results? Send them to Laura Owen at [email protected]

to make sure they are included in the newsletter!


RUD NN NI IW N GD N CO LUC BES

H ee ca nlt ah m r oF fi retn P ess

Second Wind Running Club

_________________________________________ ______ _________________ _________________________________________________ Last name First name M/F Birthdate (mm/dd/yyyy) Signature Date

Address _____________________________________________________________ S t r e e t

_____________________________________________________________ C i ty State Zip

Phone (________)__________________________________________

Email ___________________________________________________

Information for additional household members:





Your signature indicates agreement with the Liability Waiver below.

Check one: ___ New membership ___ Renewal

Check one: ___ Individual ___ Family

Membership Fee Amount

Membership runs on a twelve month basis from the date your membership begins.

Individual $20

Family $30

TOTAL amount due $

LIABILITY WAIVERParticipating in club related activities can be potentially hazardous, and I agree not to participate unless I am physically capable and properly trained. Any physical concerns have been addressed by a properly trained health care provider. I agree to abide by the decision of a race offi cial or medical personnel relative to my ability to safely complete the run. I assume all risks associated with participating, including running and volunteering to work in club races, including falls, contact with other participants, the eff ects of weather, road and traffi c conditions of the course, all such risks being known 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, as well as any minor members of my household named on this application, waive and release Second Wind Running Club and the RRCA from all claims or liabilities of any kind aris-ing out of my participation in these club activities, even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver.

Second Wind Running Club is a non-profit organization established in 1983 to promote running activities in the Champaign-Urbana area. Membership is open to anyone interested in running or walking for health, fi tness, or performance. Goals are to support runners’ exercise, social events, local races and companionship. The c luboffers support, information and advice to runners at all levels in the community.

Membership Application

Please make your check payable to Second Windand mail it with the application to:

Second Wind Running ClubP.O. Box 6082 • Champaign, IL • 61826

You can also join online with a credit card.www.secondwindrunningclub.org

Most people never run far enough on their f irst wind to f ind out they’ve got a second. Give your dreams all you’ve got and you’ll be amazed at the energy that comes out of you.

—William James

Please print clearly.

NON PROFIT ORGUS POSTAGE

PAIDPERMIT # 806

CHAMPAIGN IL

SECOND WINDRunning Club

P.O. Box 6082Champaign, IL 61826

Printed on Recycled Paper

january/february 2015—volume 32, number 1 in...

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