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MANASOTA TRACK CLUB | JULY 2011 www.MANASOTATRACKCLUB.ORg 1

www.facebook.com/manasotatrackclub

INSIDE03Presidents Perspective

04Treasurer’s Report

05MTC Minutes

07Events

10Training

12At The Races

15Racing Series Update

14Tidbits

16Coach Tips

17Tidbits

18Rate The Races

Lindsay is a young woman who started making a major contribution almost from the day she became a mem-

ber of the Manasota Track Club. Lindsay and her husband Mike Groover moved to Sarasota in July of 2009, and Mike dove right in to rigorous study as a medical school stu-dent. Lindsay needed to keep herself busy and “out of his hair”, so she did the kinds of things she had always done. She joined a gym and started running more. Her first local race was the Fit2Run cross country race on the golf course at University Park, where she finished third in her age group. She met Liz Czerniak who introduced her to Rick and to Tom Flanagan. They encouraged Lindsay to join the MTC where she found races and community events to fill her week-ends (while Mike studied med school stuff). Lindsay says the MTC has become like “her family here in Florida”. In January 2010, Tom Flanagan invited Lindsay to be a part of the MTC Board, which she accepted eagerly and began to make her contribution known right from the start. Currently, Lindsay is Secretary for the Board.

In her working life, Lindsay is a 28 year old Primary Teacher for Imagine School in Lakewood Ranch, teaching three grades, kindergarten, 1st and 2nd grade. She is the cross country coach in the fall, basketball in the winter for the Imagine Middle School. Lindsay describes one of her greatest mo-ments in running: “Not really my moment, but a moment for one of my runners. This girl came to the team late in the season, but

I instantly knew she had natural running ability. I taught her racing and pacing strate-gies and at the last race of the season, she was first out of 48 girls with a time of 12:57 for a two mile race!!” Later, this girl wrote Lindsay a note, thanking her for the posi-tive encouragement and for giving her the tools and drive to win the first place finish.” Lindsay does all the practices and workouts with her runners, and says she feels blessed at being given the chance to mold children’s minds and lifestyles.

Lindsay’s own choices in activities and lifestyle were formed with the help of her father who instilled fitness and health into her life. He had been a two sport athlete in college, and was recipient of a basketball scholarship with the N.C. Tarheels. Lindsay was active from the age of four, and during grade school and high school in Nebraska,

36 YEARS OF FUN AND PARTICIPATION

MANASOTA TRACK CLUBServing Manatee & Sarasota Counties

VOLUME 29 , NUMBER 07 JULY 2011

More than 430 people “Like” us on facebook!Won’t you “Like” us too?

Find us on facebook: facebook.com/manasotatrackclub

LINDSAY GROOVER

Faces at the RacesBy Guy Ealey

CONTINUED ON PAgE 8

MANASOTA TRACK CLUB | JULY 2011www.MANASOTATRACKCLUB.ORg2

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 American Quick Print, 5708 Swift Road, Sarasota 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 PRESIDENtJohn Cox: 544-3940; [email protected]

SECREtARYLindsay groover: 308-641-1061; [email protected]

tREASuRERJan Carpenter: [email protected]

bOARD MEMbERSTom Flanagan: 922-2639; [email protected] Cox: 706-5301; [email protected] Sarno: 780-4913; [email protected] Ealey: 270-0615; [email protected] georgiades: 922-8129; [email protected] Collister-Sterns: 539- 3564; [email protected] Taylor: 266-7354; [email protected] Robertson: 915-0826; [email protected] Kathy Dubro: 923-4404; [email protected] Stern: 539-3550; [email protected] Czerniak: 266-0754 [email protected]

MEMbERSHIP RENEWALS/ADDRESS CHANGESAmanda georgiades: 922-8129; [email protected] ADVERtISEMENtS/NEWSLEttER EDItORKim Collister-Sterns: 539-3564; [email protected] Marshall: [email protected] Sarno: 780-4913; [email protected] Siskel: 922-8747; [email protected] Rutledge: 524-0699; [email protected]

EQuIPMENt MANAGERTom Flanagan: 922-2639; [email protected] OF tOWN RACE RESuLtSTom Chambers: [email protected] Tom Depenbrock: 966-3383RACE SERIES COORDINAtORChris Sarno: [email protected] bEACH RuNS COORDINAtORLaura graham: 539-0291 bILL’S bEER RuN RACE DIRECtORSLindsay groover: 308-641-1061; [email protected] Nancy Taylor: 266-7354; [email protected] SCHOLARSHIP COMMIttEE CHAIRSteve Crane: 379-6790; [email protected]

PLEASE VISIT OUR wEB SITE AT:

MANASOTATRACKCLUB.ORgWebmasters: Don Marshall – [email protected] • Patti Sarno – [email protected]

FIt tO RuN8123 Cooper Creek Blvd. University Park,FL 34201

358-5100 Parks Robinson

NEW bALANCE SARASOtA1872 Stickney Point Rd

Sarasota, 921-3696

NEW bALANCE uNIVERSItY PARk

8204 Tourist Center Drive off University Pkwy

921-3696

FOOt SOLutIONS5519 Palmer Crossing Circle (Clark & Honore)

927-9629

ON A SHOEStRING3633 Cortez Rd w., Bradenton, Unit A4

782-7023 Steve Litschauer

FLEEt FEEt SPORtS1830 S. Osprey Ave.

Sarasota 894-3338 Pat Jones

www.MANASOTATRACKCLUB.ORgMANASOTA TRACK CLUB | JULY 2011 3

Manasota Track Club members know it’s summer when:

1) typical Tuesday morning runs are postponed to 7pm.

2) 400 popsicles for a kids run is not enough.

3) volunteers of all ages come out of the woodwork to support the club and community.

4) hundreds of parents promote a healthy lifestyle by running a mile with their kids.

5) members can watch the sunset after a great run with friends (while drinking a free beer).

Yes, the summer beach runs are off to a fantastic start. Our first night brought in 511 children and 345 adults. That’s just the number of people who actually took a ribbon or card at the end of the race. Although there were a few changes in the location of registration, ice pops and our traditional keg, I personally feel like it was an improvement. Overheated kids were able to get a quick cool down at the finish with the popsicles waiting there for them. And, as tradition was upheld, the post race keg awaited our adult runners just west of the results table.

For those of you in on the conversation where I shared the research on beer rehydrating better than water, I have my proof. A study in 2007 conducted by researchers at Granada University in Spain found, “a pint of beer post-workout is better at rehydrating the human body than water.” The study involved 25 students who were asked to do a “rigorous workout on a treadmill in 104 F degree temperatures.” Those who drank the beer after the workout performed better on cognitive and physical tests than those who drank only water. For more information on this study, click this link http://www.clevelandleader.com/node/3467 or do an internet search: beer rehydrates better than water. I’ll drink to that!!

Another new addition to the summer beach runs is a trophy donation table. Manasota Track Club wants to recycle your old trophies and use them for some of our local high school cross country meets. You can drop them off at the MTC registration table at any beach run.

Beach runs are also a great way to share stories with other runners. To me, the most fascinating aspect of our club is the 36 year history behind it. For some reason, I love to hear the stories from members who have the past experience about certain races and how they evolved. Just recently Walt Rothenbach contacted me to share some of his past running memories with Jim Fixx. You may have noticed that the Jim Fixx Run is part of our Summer Beach Run Series. I have been running the beach runs for quite a few years and knew this race was named for a former member, but Walt shared a personal perspective that I enjoyed learning and thought you all would as well. Walt told me that Jim used to call him when he was in town visiting his mother to contact other members of MTC to arrange an evening run. Usually there would be 20-30 club members eager to run with Jim. Jim would alter his pace enough so that by the end of the 5-6 miles, he would have run with each person. Jim passed away while engaged in his favorite past time. In his memory the club decided to have a Jim Fixx Run as part of the summer series. Another interesting fact is that while Jim’s mother was still able, she would attend the run and give out the ribbons. Thanks for sharing, Walt!

Have you heard that the Inaugural Rock ‘n’ Roll St. Petersburg Half Marathon is scheduled for February 12, 2012? Even better news is that Manasota Track Club Members receive a $10 discount off of the registration. To register, visit the website at runrocknroll.com. Use the MTC code: MANASOTA to receive your $10 discount. This is only good for the St. Petersburg race.

So, I think it’s going to be a great summer at the beach. I’ll see you Tuesday nights either by the ice pops or the keg. In the meantime, run, have fun and enjoy life!

Patti Brustad

PReSideNT’S PeRSPeCTive

MTC MeMber raCe disCounTs:ROCk ‘N’ ROLL St. PEtE HALF MARAtHONMTC members receive $10 off the registration fee.

Use code: MANASOTA


ManasoTa TraCK CLub - Treasurer’s reporT As of May 31, 2011

Manasota Track Club, Inc. May 2011 Treasurer's Report

As of May 31, 2011

Type Date Name Memo Amount Balance

Bank of Commerce 10,428.61

Total Bank of Commerce 977.15 9,451.46

Savings Account (Scholarship) 6,540.08

Total Savings Account (Scholarship) 3,743.62 2,796.46

Total Checking/Savings 4,720.77 12,247.92

Total Current Assets 4,720.77 12,247.92

Other Assets 12,663.37

Total 130 � Bk. of Comm. CD acct. 9001685 6,344.53

Total 131 � Bk. of Comm. CD acct.92000360 2,439.30

Total 133 � Bk. of Comm. CD acct. 92002592 3,902.87

Total Other Assets 12,686.70

TOTAL ASSETS 4,720.77 24,934.62

Page 1 of 1


PRESENt: Jen Robertson, Patti Brustad, Jeff Stern, Amanda georgiades, Rick Czerniak, Kathy Dubro, Tom Flanagan, Patti Sarno, guy Ealey, Kimberly Collister-Sterns, John Cox, Felicia Cox, and Lindsay groover

AbSENt: Jan Carpenter, Nancy Taylor

GuEStS: Dave Burke, Mike Shaughnessy

Meeting called to order at 6:01 p.m.

President Patti Brustad stated that the goal of this board meeting is to discuss the Chip timing Proposal- Do we as a club want to pursue Chip Timing? weigh the Pros/Cons.

Meetings from May Minutes motioned to approve by Patti Sarno, 2nd by Jen Roberston

MEMbERSHIP uPDAtEAmanda Georgiades reported that the club currently has 606 members.

Tom Flanagan is curious if Team New Balance will continue to encourage their new Team Members to join the club. Jen Robertson is going to check with Molly Jackson.

Patti Brustad would like to have membership forms with us at all times at Races, etc. She is going to keep a clear plastic sleeve filled with forms to attach to the back of the Benefit Board.

SuMMER bEACH RuNSPatti Brustad reported that we are changing the “Beer Station” to be by the start of the wooden board walk due to the concessionaire being open and beer not being able to be provided in the pavilion area.

Jonathan is going to bring the popsicles down to the beach to be ready right when the kids finish. we will be prepared for the trash with trash bags. we are giving it a trial run, but if the trash becomes a problem, we will discuss a dif-ferent plan for popsicle distribution. .

SuMMER bEACH VOLuNtEERSPatti Brustad reported that there are some empty spots in volunteering for beach runs. we need to try and get more volunteers.

Lindsay Groover stated that she can volunteer and needs to sign up to help organize a race as a board member.

we have extra insurance waiver cards, so we do not have to purchase those this year.

Patti used her CC points to get a donation box and will be placing it by the picnic tables (registration table). It will be labeled “Summer Beach Run funds”.

Jen Robertson reported that Tom Becnel, with the Herald-Tribune, contacted her to help him get a new angle in reporting about the summer Beach Runs. He would like to know of any track club members that used to do the Kids Run or Families that are big in the Kids Race and Adult

runs. guy Ealey and Tom Flanagan gave Jen a couple of suggestions of Families that fit the idea that Tom Becnel is looking for.

Tom Flanagan passed out Kids’ Summer Beach Runs Fly-ers to all Board Members to pass out. Jeff Stern asked if the flyer can be sent out to schools. Patti noted that all families with school-aged children received an email noting the beach runs.

tREASuRER’S REPORtPatti Brustad reported in Jan’s absence.

Patti reported, that Jan only transferred the money from the scholarship Savings for what she wrote check for. we still have 10 Scholarships outstanding for a total of $3,500.

Proposal to approve Treasurer’s Report by Tom Flanagan and 2nd Kathy Dubro.

uPCOMING EVENtSReported by John Cox.

John received the number of runners at Sammy’s Run on Saturday May 28. The Race team reported that there were 739 5k, and 153 Mile Fun Run.

He also stated Beach Runs begin Tuesday June 14th.

EQuIPMENt REPORtTom Flanagan reported that there were some runners that didn’t want the “big” trophy and asked if we could take it and give it to a child or another is looking into proposing to pair up with the Sammy’s Run race committee, for the ex-tra trophies that are left over or to see if they were oppose to allowing us to change out the plate on the trophy.

Patti brought up the point whether or not that “Recycling” trophies at the event would offend Race Directors.

An Idea was proposed, that we would have a summer beach run “Recycling” bin for the Trophies. Felicia Cox volunteered that she would put together a box and have it at every Tuesday run.

VOLuNtEER uPDAtEJen Robertson reported that is NATIONAL Runner’s Day-June 1! Jen reported a discount for today only for Rock N Roll Half Marathon or Marathon.

Jen needs volunteers for FireCracker 5K race at 7:15am on Siesta Key Beach. 3 Board Members volunteered.

Jen reported that there is a lot of “chatter” on our Face-book page. She wants to report that is a great and posi-tive PR and communication about MTC! She encouraged we check it out!

Kim Collister-Sterns inquired about the “Volunteer of the month” to showcase in the Newsletter.

MinuTes of The ManasoTa TraCK CLub June 1, 2011


MinuTes of The ManasoTa TraCK CLub June 1, 2011

EQuIPMENt uPDAtEChip Timing Disscussion- Pro vs Cons

Chip Timing Systems consists of: Remote start, timing pads, 2 timing pads at the finish line, announcing screen, laptops, software, printers, chips to put on bibs, man power by company (ie AccuChip). $3,200 to Rent, and for purchase approx. $50,000

Pricing - Rick C stated that $4,000 (to rent the service) is a lot of money for a small race but for larger races it would work well.

Chip Timing System needs a group of people that are trained in the system and Susan does not recommend chips systems for Track Clubs.

Jen asked, “How many races does our Track Club support a year?”

Tom stated we put on 26 events a year. He stated that we should look into this chip timing system for Turtle Run, BBR and Scrub Jay. Our other bigger runs-Sammy’s Run and Bridge Run rent from outside Chip Systems.

Felicia stated that she is surprised on the price range for the system and asked what warrants us to purchase this timing system as non-profit organization.

Kim Collister-Sterns made the point that the price is irrelevant and that the important thing is having the man power to do it. Also would we raise the Race Director fee?

guy and Jen suggested we encourage our Race Directors of the larger Runs to look into Chip Timing. As a Race Director they would need to raise the registration fee by $5.00 or more. Kim Collister-Sterns added that runners would save that $5-10 by becoming a Manasota Track Club member.

Felicia made motion to table the discussion for now and continue the research on the chip timing system. 2nd Jeff Sterns - Patti motion for approval-all board approved. The topic will be reviewed again after the PAL race.

*Tom is going to pursue AccuChip and Felicia is going to inquire Jaguar to see if they could offer a 4-5 Race dis-count to our club for the use of their system.

Motion to adjourn by Jen Robertson 2nd by everyone! At 7:23 p.m.

Meeting adjourned at 7:23 pm. Minutes submitted by Lindsay Groover.


SUMMER BEACH RUN SERIESLaura Graham - MTC Coordinator . . . . . . . 539-0291

JULY 12THJimm Fixx 5k Amanda Georgiades . . . . . . . . . . . . . 922-8129

JULY 19THWall Run - Skirt Pursuit 3.77 miles John & Felicia Cox . . . . . . . . . . . . . . 706-5301

JULY 26THNorth/South 4 mile run Patti Sarno . . . . . . . . . . . . . . . . . . 780-4913

AUg 2NDDuathlon (run & swim) Jeff Stern . . . . . . . . . . . . . . . . . . . 539-3550

AUg 9THPace & Race 2 miles Rick & Liz Czerniak . . . . . . . . . . . . . . 266-0754

AUg 16THbeauty & beast 2+2=4 milesPatti Brustad . . . . . . . . . . . . . . . . . 650-6828

OCT 8THMtC High School Invitational Jason Means . . . . . . . . . . . . . . . . . 926-4602

OCT 15THPhillippi Shores 7k Run Sean Koscho . . . . . . . . . . . . . . . . . 349-2232

OCT 30TH23rd Annual bill’s beer Run Lindsay Groover & Nancy Taylor . . . . . . . . 266-7354

NOV 13THSpecial Olympics 5k Dave Burke . . . . . . . . . . . . . . . . . . 379-6506

NOV 24THMtC toy Run Dave Siegwald . . . . . . . . . . . . . . . . 356-6470

NOV 27THPAL Half Marathon Felicia Cox & John Cox . . . . . . . . . . . . 706-5301

DEC 3RDJingle & Jog 5k Dave Burke . . . . . . . . . . . . . . . . . . 379-6506

DEC 10THSandy Claws Dan Pollock . . . . . . . . . . . . . . . . . . 376-1495

JAN 1ST 2012New Year’s Day Wall Run Patti Brustad . . . . . . . . . . . . . . . . . 650-6828

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FACeS AT The RACeSCONTINUED FROM COVER

she was active in basketball, gymnastics, track & field, softball, volleyball and cheerleading. In Middle School and High School, she ran hurdles, the 400 meter, 4X400 relay, and even gave a try at the pole vault. Since her longest race in high school was 400 meters, it was quite a stretch to compete in her first registered race, the “Bolder Boulder 10k”, but from that day she was hooked!

Lindsay says her favorite distance is the 5k, because it is hard and fast, and she can “drive” for the finish line. She races against herself, and challenges herself to see what time she can get. Lindsay doesn’t just challenge herself at running events. She is branching out to see just how “FIT” she can be-come. Back in March, she decided to enter a Figure Competi-tion (which is a more feminine body building format-focusing on muscle tone and feminine physique of a woman, rather than the bulging biceps type of bodybuilding). She will com-pete in the Sunset Classic Competition in Bradenton, Florida on July 16th. So, we’ll be looking forward to an update from Lindsay on how she fares in that competition and what she learns from the experience. Lindsay, we wish you the best!

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Mondays6:00 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.

6:00 PMStart at Fleet Feet on 1830 S. Osprey Ave. Routes of 1-7 miles, for all abilities. Call 894-3338 for info.

Tuesdays5:30 AMThis group meets at the parking lot in front of the granary at Stickney 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 809-0808.

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 ability. For more info call Tuula at 488-5688.

6:00 PMThis group meets at the New Balance Store 1872 Stickney Point Road. A cooler with water will be provided For all runners. Call New Balance Sarasota at 921-3696 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.

Thursdays6:00 PMStart at Fleet Feet on 1830 S. Osprey Ave. Routes of 1-7 miles, for all abilities. Call 894-3338 for info.

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 on the greens at Hart’s landing under the Ringling Bridge. A military training style class designed to increase your fitness level, boost your metabolism and strenghten your core. The workout includes easy to follow calisthenics, drills, weight work and ab exercises. Participants are led through intervals at their own pace and fitness level. Bring a towel or mat and a set of dumbbells. No fees, no formal sessions. Recommended for ages 16 and older. we meet rain or shine. For information call Jerold Saef: 518-7638.

6:30 PMMeets at the parking lot at Island Park (south of Marina Jack’s). Run to Lido Beach or do Bridge repeats. Contact Dave Burke for more info: 379-6506.

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.

7:30 A.M.tHE WALkERS GROuP: For information, contact Ruth and Charlie Finocchiaro at 923-9192.

9:00 - 10:00 A.M.Manatee Beach. FREE!This group meets by the playground rain or shine. Runners and walkers of all ages and abilities welcome. Led by Aerobics and Fitness Association of America nationally certified personal trainer and RRCA certified Ellen Jones. Bring a towel for stretch-ing. Recovery snacks provided for healthy vegging out. For more information call 704-1025 or [email protected].

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/distance 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


race

race

no previous running or walking experienced needed for 5k program!

TUESDAY EVENINGS AT 6:00 PM AND SATURDAYS AT 8 AM

through Oct. 1, training begins July 9 @ 8 am

EXPERIENCED RUNNERS & WALKERS CAN TRAIN FOR THE 10K • 12 WEEKS OF PERSONALIZED COACHING

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CLINICS FROM EXPERTS IN THE HEALTH & FITNESS FIELD • SPECIAL GROUP NIGHT AND COUPON

BOOK TO HELP YOU GET STARTED WITH THE RIGHT GEAR • COST OF THE PROGRAM IS $100.00

beginners 5ktraining program

questions? STOP BY FLEET FEET SPORTS AT 1830 S. OSPREY AVENUE

CALL 941.894.3338 OR EMAIL: [email protected]


saMMy’s run Sarasota, May 28, 2011

AT The RACeS

FOR MORe RACe PhOTOS CheCK OUT The gALLeRieS ON MANASOTATRACKCLUB.ORg


A wonderful thing happened as we approached the date for Sammy’s Run. Volunteers came pouring in left and right. Nothing brings the best out in people

more than when they get involved, and we had so many volunteers that made this event possible. Oddly enough, as we thank these essential volunteers, we found them thanking us right back! were they really thanking us for the opportunity to get up at 5:00AM, carry heavy items, give us money, stand and cheer, clean up after people, get over-heated, pull late nights dealing with registrations/shirts/packets/ etc. That doesn’t sound like much fun to me! So what is the attraction of getting involved and volunteering in your community?

Volunteering teaches students and adults alike to look beyond themselves and understand their potential to play an enormous role in their community. Students who vol-unteer, even if assigned, are much more likely to volunteer (and vote) in the future. Some students that helped out with this year’s Sammy’s Run came via Jennifer Means from area High School running teams. Other student volun-teers came from a local soccer team through Rob Desan-tis and our very own Oak Park students with Liz Lewis and Kathleen Powers. These mentors obviously have the right idea about guiding our youth to be good citizens. Research is showing that volunteering actually provides health bene-fits. Students that volunteer are less likely to use or abuse drugs and alcohol. Medical lingo about IgA (immunoglobu-lin) basically states that service strengthens the immune response. Volunteers have a lower mortality rate, greater functional ability, and lower incidence of depression. The older volunteers actually reap the greatest health benefits and those that volunteer a great amount (100 hrs/yr) are most likely to demonstrate positive health outcomes.

Clearly there are a number of tangible benefits from volunteering. You have the opportunity to learn new skills, explore new fields, discover new interests and hobbies, and get new life experiences. Volunteering can get us out of a rut and create a nicer balance in our lives. Some-thing different offers fun, relaxation or excitement/energy. Volunteer experiences open our horizons to meeting new people offering good networking opportunities. Hey, you never know who you may meet or what you might learn that could impact your life forever!

Similarly, volunteering is ultimately about helping oth-ers and having an impact on people’s well-being in your community or even worldwide. It leads to feelings of pride, accomplishment, motivation, enthusiasm, satisfaction and a sense of “giving back” to a community. It “connects” us with others, strengthens communities, and may help impact some social issues. In providing service to our neighbors, neighborhoods and communities, we model behaviors and activities in hopes of passing these values on to others. A community well served contributes to its health, vibrancy and active nature. It improves the quality of life for us and for future generations.

Now, get out there and volunteer! It makes you smarter, healthier and feeling better about yourself.

3rd Annual Sammy’s Run


dirTy duo Sunday, May 22, 2011 Photos by Stefan Nadwodny

suMMer beaCh run #1 WaLL run Siesta Key, June 14, 2011

AT The RACeS


2 0 1 1

2 0 1 1

2011 Manasota Track Club / New Balance Sarasota Racing Series

Oct 15th Phillippi Shores 7K Run 7K road run - Proctor RoadOct 30th 23rd Annual Bill’s Beer Run 5 mile road run (USATF certified)Nov 13th Special Olympics Run 5K road run (USATF certified)Nov 27th PAL Half Marathon 13.1 mile road run (USATF certified)Dec 3rd Jingle & Jog 5K road run - Desoto Road area

Racing Series Coordinator:Chris SarnoRacing Series Questions? Email Chris Sarno at [email protected]

Please put Racing Series Question in the email subject line.

Ricardo Lomas

Heather Butcher

2010 Overall Winners

2011 Racing Series Standings Year to Date

Racing Series Points will be awarded as follows:

10 pts Overall male and female

8 pts Master male and female (age +40)

8 pts Grand Master male and female (age +50)

8 pts Senior Master male and female (age +60)

6 pts 1st place in age group

4 pts 2nd place in age group

3 pts 3rd place in age group

2 pts Completing the race

You can enter as many of the events as you want, however only your 6 best races will be counted.• Points are cumulative throughout the year.• Only adult MTC club members in good standing

will be awarded points.• Everyone will be placed in an age group on

January 1st, 2011. For racing series scoring purposes you will remain in that age group throughout the entire year. This rule only applies to the scoring of the racing series. It does not affect any age group awards that are handed out on race day.

• If there is a tie in the final standings, then so be it. There will be no tiebreaker applied.

• Current Racing Series point totals will be posted on the MTC website. It is the responsibility of each club member to check their points and report any discrepancies.

• Awards will be presented at the annual MTC Awards Banquet in January.

• For the 7th year in a row, New Balance Sarasota will be the sponsor for our Racing Series.

Name Point Total & Standing Heather Butcher 40 Overal Leader FemaleRicardo Lomas 32 Overal Leader MaleZvonko Smlatic 32 Master MaleKarin Miller 24 John Stevenson 24 Rachel Chambers 24 Hector Guzmon 24 Linda Bayne 24 Masters Female TieSheri Weinstein 24 Masters Female TieRichard Golden 24 Grand Master MaleDon Peachey 22 Josephine Nicolosi 22 Senior Grand Master FemaleAlan King 21 Lutz Hoffman 20 Senior Grand Master MaleAnn Morgan 18 Mary Jane Zuknick 18 Frank Nicolosi 18 Lindsay Groover 17 Virginia/Ginny Poyner 17 Hannah Hintz 16 Nathan Frantz 16 Jim Harding 16 Ginger Farrell 16 Grand Master FemaleTuula Pakula 16 Anne Marie Paradiso 16 Bill Shaw 16 Dean Denman 15


HAVE A QuEStION FOR tHE COACH?Let us know.

Send your question to: [email protected]

COACh TiPSSCALING uP YOuR tRAINING balancing stress, rest and recoveryBy Hugh Thomas

One of the basic concepts of improving running perform-ance is to systematically impose a new level of stress on the body, allow time for recovery and then reap the

benefits of the body’s adaptation to the imposed stress. Any increase in speed or distance above what we normally do, would be considered a new level of stress. Applying these stresses in a progressive manner, as well as allowing for suf-ficient recovery will ensure that the body adapts over a period of time to a higher level of performance.

we can impose stresses, for example, by incorporating far-tlek runs, track workouts, long runs or even a weight program into our training. Here are some examples showing how some runners might improve over time. A beginning runner starts with a mixture of running and walking. As time goes by, the walking segments are reduced until the runner can run continu-ously. An experienced 10k runner might begin track workouts, starting with 4-6 x 400m and increasing progressively over several weeks to 10-12 x 400m at the same pace. Similarly, a marathon runner might perform a weekly 10 mile tempo run at 7:30 pace gradually increasing his speed over several weeks to 7:15 pace. These examples all show very clearly that the body has adapted to progressive stress and produced an improvement in performance.

The most important thing to remember during your workout is to only impose a new level of stress up to the point that you feel the body can absorb. In other words, don’t overdo it. It should be apparent, compared to your current training levels, how much additional stress you are adding. Be conservative in your approach. Make small changes to distance and intensity. Pushing too hard will result in injury or overtraining. The body takes time to fully adapt, sometimes several weeks, so don’t expect any change overnight.

It is important to note that it is during recovery that the body undergoes adaptation. Running hard every day is counter-productive and very likely will end up in burnout and/or injury. Make sure you incorporate easy days and rest days when you scale up your training. Think hard day, easy day. Think stress and rest.

Here are a few tips to help recover from your daily runs and races. View recovery not only in relation to the end of your cur-rent run, but also as preparation for your next run.

• If you are doing a long run, plan to finish your allotted time or miles about ½ a mile from your starting point. Keep up a very slow jog for a couple of minutes to allow the legs to keep the blood pumping and then start walking. By the time you get back to your starting point you should begin to feel some freshness coming back into your legs.

• Since you have burned energy during your run, you need

to refuel soon afterwards. The current consensus for refueling is an intake of carbohydrate and protein in a 4:1 ratio 15-30 minutes after exercise since the muscles will convert carbo-hydrates into glycogen 3 times faster than waiting until later. There are many post-exercise concoctions on the market, but you can keep it simple by drinking chocolate milk which has the correct carbohydrate/protein balance as well as having a high water content to aid rehydration.

• Have you ever noticed that as you near the end of a race, you see the faster runners coming back down the course at a slower pace? They know the value of recovery and are warm-ing down by keeping their blood flowing through the muscles and letting their heart rates down gently. Too many runners reach the finish line at maximum exertion and then stop dead. The body is shocked to a standstill after working hard. After getting your water at the finish line, set out on a very slow jog to let the body down gently and finish with some easy stretch-ing to get a start on recovery.

• Generally it takes about one day to recover for every mile you have raced. After a 5K, you can resume your normal train-ing after just three days. For a marathon, you’re looking at four weeks with some residual tiredness lingering beyond that. The idea is to give yourself a chance to recover from the racing effort both physically and psychologically. This doesn’t mean don’t run, just keep the runs easy. Also consider cross training as a supplementary exercise. After completing the post -race easy days, gently ease back into your normal training program.


TidBiTSCoTTon TaLes – The bare faCTs Streak the Cove” 5K, Kissimmee, May 22, 2011 By Michael Shaughnessy

After reading the article, “No Clothes, No Chafing, No Prob-lem,” posted by Mark Remy in the April edition of Runners World, I wanted to share my thoughts on the experience of

participating in a nude 5k run. Before we get to that, an expla-nation of the title of this article is in order. Those of us who do not embrace the nudist/naturist lifestyle on a regular basis don’t have a chance to get the “all over” tan typical to an enthusiast. In particular, our derrieres have a tendency to pale in comparison to the rest of us so like the bunny we are referred to as “Cottontails” and in the running community, nude runs are sometimes called Cottontail runs. But I digress…

As I had already registered for the “Streak the Cove” run in Kis-simmee it seemed to afford the perfect opportunity to review the run for the uninitiated. We had a group of five that left from Sara-sota to share the experience, three men and two women of which one couple were “newbies” entering their first nude run. The one hour and forty-five minute drive was a little long for a 5k but was good for camaraderie.

When we arrived it seemed like the resort staff was a bit over-whelmed by the turnout (thanks, I am sure, to the RW article) and were not prepared for the influx. After we parked we immediately did what the residents and other runners were doing, shed every-thing but our shoes. That is always the hardest part. Even after my résumé of two previous nude runs, it is still weird for the first few minutes.

As we gathered at the starting chutes there appeared to be pos-sibly 150 or so runners. The gender breakdown was about 60/40, male/female and every age group. All in all it looked like, well, a run. The serious runners were doing their warm–up sprints and others were stretching (discretely). There were also stages of un-dress with some women, understandably, choosing to compete in sports bras. As an aside, this is something you may want to check with the race organizers before participating. Some runs are nude while others are clothing optional. For full use of the resort’s amenities after the run, nudity is usually a requirement.

The course itself was two and a half loops due to the smaller size of the community and, I suspect, the organizers desire to keep it on paved surfaces. Residents and friends of runners were very supportive. The course was tree-lined, providing ample shade and the water station was well manned. After the run there was the requisite bagels, bananas, water, etc. that you would expect at a smaller run and yes, there were awards and a raffle. Run partici-pants were invited to use the pools and hot tubs after the run fol-lowing, of course, the rules laid out in the RW article. As this was a more rustic lakeside community, many people brought tents and set-up along the cove to camp out. All in all, it was an enjoyable race but again, a long drive back.

I have now run in the three nude 5k’s offered in the area (the first two are more conveniently located in Land O’Lakes north

of Tampa): the inaugural Caliente Resort’s “Bare Dare”, Lake Como’s “Dare to go Bare” (the oldest nude run in the area), and Cyprus Cove’s “Streak the Cove.” In my opinion, the best experi-ence for a “newbie,” which I was at the time, is Caliente’s “Bare Dare.” It is a single loop course on 95% paved surfaces. The organization is fantastic and energized and the spa-like facilities make it a must do run on the calendar. As a final thought I recom-mend you do your first nude run with friends. It is much more fun and you appreciate the added “support” (pun intended). Oh and those “newbies” who accompanied me to the run are already looking forward to the next one. For more information on nude runs nationally visit www.nuderuns.com or www.nuderaces.com.

Beth McNallyRichard Bilello

Kelly ColeMarjorie DecanioMelanie Bussiere

Steve PerezLana Murphy

Thane RichmondTerri FellowsMatt RegneryTessa Juall

gail MarinariLiz & Ed grasso

Cynthia Criag

Welcome NeW members

NExt MtC bOARD MEEtING & NEWSLEttER ASSEMbLY

WEDNESDAY, AuGuSt 3, 2011

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, August 3, 2011.


By 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].

DIRtY DuO The organization was excellent. The parking was

convenient and they had pre race day packet pick-up. The t-shirt design was not as wild as in years past, but I liked it. The race was chip timed, with the chip in the bib system. I like this; it’s disposable and no more having to worry about losing your chip during the race. The race itself went out in 4 waves, the men, co-eds, women and finally the single participants.

The course was a wild ride starting with a 3 legged sack race, next doing the piggy-back ride with your partner and then it was off to the bikes to begin the 6 mile total double loop course. One person runs while the other one rides. The rider can leave the bike anywhere on the course, then the other person gets to ride…which really isn’t a break as the terrain was pretty tough. Right out of the shoot it was a gravely road up thousands of feet to the top of Mount Bickle, well it felt like it!! Along the way you had to do push-ups, slide down a soapy hill, carry tires, cross a gator infested stream (I didn’t see any, but I could feel them watching me and scratching their heads), drag a tire down and up a hill, cross a snake infested stream (once again I didn’t see any, but I could here the hissing…that could have been coming from the crowd☺ ), then head back to the starting area. There you meet up with your partner to do the wheel barrel, crawl through a tube, strut through the tires, then it was, “Into the mud scum queen!!” (Name the movie) Then you get to do the whole thing again!!

The awards were nice framed tiles for the overall winners and smaller ones for 1st thru 3rd in each division and age group.

The post race party was excellent. After you got the mud hosed off of you, they had pizza, pretzels, apples, bagels and soda

I give the Dirty Duo a 9.95 out of 10. This race is just a bunch of fun. I like the whole running, biking and physical challenges part of it and you’ve gotta love the mud!!!

SAMMY’S RuN 5k:The organization for this race was great and they even

outdid themselves this year. First off, they have the pre-race day packet pick-up. That always make things more convenient, but this year they also had the chip in the bib system and your official time didn’t start until you crossed the starting line!! They also started the race earlier at 7:15am and this made a huge difference as it was already starting to heat up! The same little girl (Life in the Son, girls on the Run) got us started with the National Anthem; I told you she was on the circuit.☺ The course was marked right on 3.1 miles and there was plenty water out on the course and waiting at the finish along with freeze pops!

The course is a very nice trek then through the Bent Tree

subdivision and on the street in front of Oak Park School (which went on forever coming up to the finish line)

The awards were awesome huge trophies and Tervis Tumblers for the overall winners! There were also very nice trophies for 1st thru 6th in each age group.

The post race party was one of the best of the year. They had Jersey Mike’s Subs, pizza with toppings, hotdogs, fruit cups, apples, bagels

I give Sammy’s Run 5k an 11 out of 10. It’s just a great race from beginning to end. what an awesome way to end the racing season!

SuMMER bEACH RuN #1 WALL RuN:The beach runs have begun or as I call them “tough

love”☺ and the very first race of the year did not disappoint!! The temps were in the low 90’s at race time and the wind was blowing out of the north at about 20mph. The good news was that the tide was out, so there was plenty of flat hard packed sand to run on.

Running down the beach was great. Just pick up your feet up and the wind propelled you down the beach. After the turn around, the real fun began!! The wind did not let up for one second all the way back up the beach. I was exhausted…that was a lot of swearing☺

The keg was flowing after the race and what a great way to meet your fellow runners.

tHE QuICk 1,2,3 ON uPCOMING RACES:Summer Beach Runs: More fun than we runners should

be allowed to have!! Did I mention there is beer waiting for you at the end? ☺

Firecracker 5k: A new race this year, taking place at Siesta Beach, what an odd place for a race☺

See you at the races!!

RATe The RACeS

Fresh (or rather... not so fresh!) out of the mud pit.


sTreaK The Cove, TaKe 2 Streak the Cove” 5K, Kissimmee, May 22, 2011 By Margot

This had been my idea. I had convinced my boyfriend that it would be fun, non-sexual and a great way to launch his running career. But when we got there, I was the one act-

ing like a giddy five year old as we pulled into our parking space and I took in the nudist experience. Steve and the friends we rendezvoused to Kissimmee with were out of their clothes and waiting for me while I tried to adjust my attitude from nudist newbie to seasoned runner. Once undressed though, we were all the same. There is something tremendously equalizing about being nude amongst the nude.

We had not preregistered for the inaugural “Streak the Cove” event so we hustled to the check- in table, wondered what to do with our keys and dissolved into the crowd out of about 152 run-ners while awaiting the start. I was surprised to see so many runners in the under-30 age group and this, race organizer Pete Williams attributed to having given an interview at an Orlando sports radio station prior to the event. Other than that group, there was the usual mix of male (about 63%) and female(about 37%) attendees, mostly nude, a few dressed, one younger guy wearing a tie, his running shoes and nothing else. At the head of the pack were serious runners, in position to maintain the lead. Not everyone here was in it just to be naked.

This was Steve’s first ever running event and he and I walked and ran around the double loop, getting a great view of mostly everyone as the passed us. We had worried about flesh normally bound in spandex now flopping freely and decided early on this concern was unfounded. Running nude is exhilarating! This was, in fact, the most fun I had ever had at a sporting event ever.

Like most races the track was lined with enthusiastic support-ers, only ours were nude. The route took us through the resi-dential area of Cypress Cove Nudist Resort which was generously shaded by oak trees.

Our goody bags included the usual assortment of upcoming sports events ads and coupons, as well as literature from the American Association for Nude Recreation which was actually very interesting. Also included was my now-favorite race give-a-way – a bright red coolie cup with Cypress Cove in Coca Cola style lettering. I almost tossed it before I took a closer look. How clever!

We crossed the finish line practically, if not completely, dead last. The awards ceremony was held poolside and our race entry fee allowed us to stay at “The Cove” for the rest of the day. Fe-male first place went to a 35-year-old Daytona woman who regu-larly wins nude running events and the male winner, who came in under 18 minutes left before the awards ceremony.

If there was an award for “had the most fun” Steve and I would have had to split it.

Interested? The next nude running event organized by Enter-prise Media, LLC will be held October 9, 2011 at the Caliente Resort in Lake O’ Lakes, Tampa. http://nuderaces.com

TidBiTS TOO! Online only content | Online only content | Online only content

Runners always worry about whether they’re getting enough protein. Plant and calcium are very absorbable by the body and many of today’s plant-based endurance athletes like Scott Jurek and Brendan Brazier have no problems getting enough. Check out their websites for more info.

Quinoa has more absorbable protein that most other grains, has an incredible crunchy flavor and is commonly available now at most grocery stores.

QuINOA LOAF (75¢ PER SERVING): Fiber, protein, and vegetables are all rolled into one in this flavor-packed loaf. Add a leafy salad for an affordable, satisfying dinner.

½ cup plus 3 T water8 ounces white button mushrooms, sliced1 3/4 cups cooked or canned garbanzo beans, drained and rinsed¾ rolled oats2 cups cooked quinoa1 cup frozen green peas½ cup chopped fresh parsley, or 1 tablespoon minced fresh thyme, or both10 sundried tomatoes, soaked in water for 1 hour, drained, and chopped½ cup chopped red onion (about ½ onion)Saltground pepper

Preheat the oven to 350 degrees. Lightly coat an 8-inch loaf pan with nonstick cooking spray or olive oil.Put 1 tablespoon of water and the mushrooms in a large skillet and cook, stirring occasionally, over medium-high heat for 6-8 minutes. Add 2 more tablespoons of water, 1 tablespoon at a time, as it evap-orates. Transfer the mushrooms to a large bowl and set aside.Put the beans, oats and remaining ½ cup water in a food processor and pulse until almost smooth. Combine the bean mixture, quinoa, peas, parsley, tomatoes, onion, and salt and pepper to taste with the mushrooms in the bowl and stir well. Transfer the mixture to the prepared loaf pan and gently press down. Bake for 1 to ¼ hours, or until firm and golden brown. Remove from the oven and cool for 10 minutes before slicing and serving.Recipe courtesy, “Eat Vegan on $4 a Day.”Ellen Jaffe Jones, AFAA certified personal trainer & RRCA certified coach can be reached at www.vegcoach.com or 941-704-1025

Food For thoughtBy Ellen Jaffe Jones


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 _______

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Name_____________________________________________ DOB___/___/___ Male ______ Female _______ How did you her 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: Amanda Georgiades, 5131 Kestral Park Place, Sarasota, FL 34231

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

C/O President P.O. Box 5696

Sarasota, FL 34277

NON PROFIT ORgU.S. POSTAgE

PAIDMANASOTA FLPERMIT # 599

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