E m p i r ewww.empirerunners.org

January 2009

Volume XXXIV, Issue 1

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N e w s l e t t e rR u n n e r s

In This IssueXC Wrap-up pg. 7Jeff Jackson @ NAIA pg. 2Mini-Mel @ CIM pg. 3McGuire’s Results pg. 14Nov. Minutes pg.11Grand Prix Standings pg.12

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29th Annual McGuire’s

Breakfast RunOnce again a hardy

group of young and old and in-the-middle-of-the-age-spectrum runners showed up for the Breakfast Run. Since 1980 Empire Runners have met in the Hidden Valley area to run the 3K course (which has not changed) and a six or seven mile course that has changed several times.

This year’s event was typical with 31 runners in the 3K and 11 in the hilly 6 mile. Veterans and newcomers ran through the cool morning streets and roadways with no one getting lost and no one getting injured – one measure of a successful run!

Special CROSS COUNTRY Edition4 Take on XC Club Nationals

After running almost the entire season on dry ground Eric Downing Eric Bohn, Nate Koch and I decided to travel to Spokane Washington to run Cross Country Nationals. Over the year’s nationals has been XC at its finest: Rain, mud, wind, cold and the threat of snow. This year the race would be no exception. The race info said “Be prepared for anything”.

Nate Koch, Eric Downing, Eric Bohn, & Kenny Brown brave the bitter cold in Spokane.

The day we arrived a severe weather Alert was issued: 4 to 7 inches of snow overnight gusty winds and highs in the 20’s. As we sat in our cars and waited to warm up the outside temperature gage kept dropping to 25 degrees by warm up time.

Warming up I had on 2 pairs of tights, 2 shirts, jacket, glove liners, ski gloves, headband, knit hat and storm socks. No, I wasn’t hot. All of us were contemplating how many layers to wear in the race. What temperature does skin freeze and does running at 6 min pace make that process go slower or faster. I decided to listen to the person who had the most experience racing in Chicago weather. Nate decided to go with shorts and I agreed.

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McGuire’s...continued from previous page

The field attracted an age range of 71 years, from a first timer at 4, Sebastian Z. Bohn, to our stalwart Carl Jackson at the other end. (Carl beat Sebastian, but Sebastian had a better finish and a bigger smile!)

Breakfast in the new gym at Hidden Valley was a real treat. Hot dishes, fresh fruit, sweet rolls, special breads, bagels, juice and coffee were enjoyed by all who were able to stay. The traditional awards of lottery tickets or candy bars were presented. Unfortunately, as usual, the candy bars proved to be a better choice as no one did well with the scratch-offs. Maybe next year?

Thanks to John Anderson for bringing the timing equipment and running it. Thanks, also, to everyone who brought food or drink to share. And to LT, Tori and Larry Merideth and Vall Sell for helping with the cleaner-than-we-found-it clean-up. I know others helped along the way to make the run enjoyable and efficient. Sorry I didn’t get all the names.

If there are recommendations for any changes in the event for next year, let me know. Otherwise, thank you, Empire Runners, for making this a fun run to put on and one that fits the spirit of our great club.

Mike McGuire

Jackson Runs at NAIA XC National Championships 2008

Our very own Jeff Jackson returned from Kenosha, WI having done the incredible. Jackson is currently attending The Masters College in Santa Clarita, Ca where he represented his school at the NAIA National Championships meet. Jeff ran a lightning fast 25:02 on the 8k Dr. Wayne E. Dannehl course. His 18th place finish qualified him as an All American athlete. Congratulations Jeff!

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California International Marathon…The Sequel!What could I do? I had

trained so hard. I had run seemingly endless miles. My speedwork had gone excellently. I was in the best shape I could ever remember being in. And all this despite doing lots of things “wrong” during my taper. “Bad” last long run, moving, mom in the hospital, sister flying out in mass panic, Thanksgiving (I love pumpkin pie!), mom needing surgery (OK now, just gall bladder-less)… I was surprised I hadn’t blown it yet.

Then it happened. During a training run over the Thanksgiving holiday weekend I felt that all too familiar pain. That pain in my rear… literally. The good old piriformis decided to flare up on me again. Except this time it was on the other side. The good side. The side of my body that had not been injured since the stress fracture of ’95. Over the next few days I prayed that it was the good old “marathon paranoia” pain. Except it wasn’t going away. “Marathon paranoia” pain tended to move around on me! This was definitely one isolated pain in my butt! But what could I do? Laugh? Cry? Throw in the towel? After a couple of visits to the chiropractor, a few painful massages, a lot of arnica, and some anti-inflammatory muscle cream I picked up at the expo (OK, OK, I know… NOTHING new on race day… but I was desperate here!), I toed the line at CIM 2008.

The first couple of miles

the piriformis actually acted OK. A slight dull ache. But the lungs

killed! It was 40 degrees out and the air killed my poor asthmatic

lungs! It was so cold, I was glad I had decided to wear my capris rather than my usual shorts or bunhuggers (did you ever think you would hear that from ME?). I had made this decision in order to help my piriformis stay warm and hopefully keep it from cramping like it did last year in this same race. I hoped that I would not overheat and regret this decision later in the race. My miles ticked off like clockwork. I was pretty much dead-on to finish around 2:57. I crossed through the half at 1:28:24. As I recalled, this was pretty close to what I came through this same point last year (last years ½ was 1:28:48). So, if I could avoid last year’s piriformis issues and not hit the wall in the second half (another issue from last year), I was totally set up for a PR! The piriformis was still only a dull ache, as it had been over the last 13.1 miles. So as long as it didn’t seize on me, and I could avoid “the wall”, I was golden!

The second half began ticking away just like the first. Then around mile 20, I noticed the pace fell a little bit. I had been averaging 6:45’s pretty much the whole way and had now run a few 6:55’s. The piriformis was still OK. Oh crud, am I hitting the wall again??? I was determined to NOT go down in flames just yet. As of

that moment, those miles had only ...continued on page 6

4 Empire Runners Newsletter, January 2009

The announcer said something about 25 degrees with the wind chill made it 10 degrees. I think I heard Nate say something like YES!!! Lower!!!

Most races I can remember the start seemingly taking forever. Not this one…. 2 minutes to start everyone peals off sweats, does one or 2 strides, we get quick instructions from the announcer and then the gun. No time for us to freeze in place.

It was hard to let almost 330 runners start out faster than but. Starting out conservative was the smart choice. I was able to watch about 330 runners snake along the 3 loops of the winding course. The course has so many twists and turns some times the wind was at your back where it felt like the air was still then turning the corner you can hardly breathe because the wind is in your face.

After passing about 30 runners someone finally passes me at the 4.5 mile mark. I was able to lock onto him and let him pull me as we passed another 10 or so runners. About a half mile to the finish I mush

have been too focused on the runners ahead and hit a clump of dirt or ice or just didn’t pick my foot up high enough

going up a little hill and caught my ½ inch spike on the ground. Anyways, I fell and what should have been a fall onto soft grass was a hard hit onto frozen grass and dirt. Picking myself up I only lost 4 places but was able to gain 2 of those back before the finish.

Up front the current D2 national Champion Scott Bauhs won in 30:47. Followed closely by other national champions and Olympians. I came across the line in 38:22 for 283rd place. Eric Bohn finished 302nd in 40:12 Eric Downing followed one place

and 10 seconds later. Nate Koch finished 308th 41:56

This was a fitting end to my last Cross Country race as an open runner.

- Kenny Brown

When I found out that Kenny Brown, Eric Bohn, and Eric Downing were heading to the USATF Club National Cross Country Championships in Spokane, Washington – I wanted in. So the four

of us made our plans. Eric and Eric flew into Spokane on Thursday and immediately headed into Coeur d’ Alene, Idaho. Apparently Eric Bohn wanted to cross one more state off of his list. Then he got a little greedy and

decided to hit Montana as well. So Friday the two Eric’s drove to Montana and then back to Spokane. Kenny, and his wife Kathy, came in early Friday morning while I, after a delayed flight, came in Friday night.

I awoke the next morning feeling well rested but also apprehensive. I had never run at a race of this caliber and was not disappointed. Names like Brian Sell and Celedonio Rodriguez were popping up. After packing my things and checking out of my hotel, I was greeting by several inches of new snow on my rental car. I scraped the windows and warmed up the car and headed out to find breakfast and head to the race venue.

I arrived at Plantes Ferry Park early enough to see part of the women’s masters race.

It was already cold and the weather report called for the temperature to drop throughout the day and for the winds to pick up. Kenny and Kathy arrived soon after and we scoped out

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the course and watched the master men’s race… mostly from their rented PT Cruiser. Soon the Eric’s showed up and the five of us sat in the car watching the Master’s race where we recognized several runners from

Tamalpa and other teams from the PAUSATF.

While sitting in the car – Eric, Eric, and I scrunched in the back seat – the question kept coming up, “What are you wearing?” Answers ranged from “tights, long-sleeved shirt, singlet, hat, and gloves” to “I think I’ll wear just my race number.” I think the last answer was just a joke. I decided to just wait and see how I felt after our warm-up run.

We finally got out of the car and went for a warm-up run, which didn’t really warm any of us up. After our warm-up, we headed back to our respective cars and got ready for our races. I decided to man-up and go with the shorts, long-sleeve shirt, singlet, hat and gloves. Kenny did the same, while both Erics went with the tights option.

We toed the starting line and

got ready to run. Before the race, we had decided to have some team tactics. We decided to go out together with a 6:20 first mile and then head out at our own paces. Well, that 6:20 turned out to be a 6:38, a little slower

than planned. It wasn’t very long before Kenny took off and I started falling behind Eric and Eric.

The course consisted of two and a half loops around the park. It was mostly grass with a little dirt. With the snow from the night before, came a few surprises. The races before ours brought trampling and melting of the snow, which refroze due to the dropping temperatures. The course turned into a mix of frozen grass, frozen dirt, and little tiny frozen ice balls. Each passing mile brought harder and harder ground as it became more and more frozen. The wind was bitterly cold which did not feel especially great on my bare legs, probably because I couldn’t feel them.

At the three mile marker, I remember trying to swallow, but not being able to. It took me a few seconds

to figure out that that it was because the muscles in the back of my throat were numb. I was exhaled warm air out a few times to warm them up and was able to swallow after that.

At times the wind was so hard that it was difficult to inhale and it was a struggle every time that we ran into it. I, for one, felt that there were times when I was running but not going any place.

After a very tough 6 miles, I came to a sign that read 200 meters. I m u s t e r e d what I could of a kick and finally

finished. Kenny had been the first Empire Runner across the finish line, followed by Eric Bohn, then Eric Downing, and I pulled up the rear. We regrouped and Kathy snapped a few photos before we quickly layered on some warmer clothing and headed back to our cars to go back to the airport.

The trip was a blast. Nothing’s better than flying to a new city and running a new race with a group of fellow runners and friends. It definitely made a great end cap to an incredible cross country season. I would encourage all of you to plan on next year’s club nationals. Wouldn’t it be great if we could get a full men’s and women’s team together for next year? We could always hope for a little warmer location as well.

- Nate Koch

Eric Downing surges ahead while Eric Bohn scratches his head wondering why he’s out in this cold.

6 Empire Runners Newsletter, January 2009

cost me about 30 seconds. I found a couple of runners to latch on to; to help me not fall off my pace any more. We cruised through the next couple miles on pace again. Every time one of us started to get away the others pushed to keep up. We had a great team effort going. We were all going to make it there together. And I was NOT going to watch the 3-hour pace guy run past me again this year, then have to chase him down the last miles so as to not lose my sub-3:00 goal (another nightmare from last year’s CIM).

Finally, I saw the 26 mile marker. Only 385 yards to go! I could do this!!! I cranked up the speed (OK, as much as you can at the end of a marathon). I saw the clock ticking towards 1:28:00 and picked it up even more (I had forgotten about the chip timing at this point, along with my name, where the heck I was, and just about everything else except the finish line and a 2:57-something). I crossed through the finish and hobbled through the chute. I got my medal, had my timing chip removed, and received my mylar blanket before shuffling (very slowly) to the sweats check. After fending off the paparazzi (OK, it was only Ty, but he was taking lots of pictures and I couldn’t entirely tell it was him behind that camera), I got my sweats and began layering back up. It was still cold. Ty was trying to help me with my gloves and I made some crack about being OK and that it was only my legs that were hurting. I heard a nearby laugh and I was

standing right next to a smiling Deena Kastor and her husband. She congratulated me and told me I looked strong out there. OMG, did Deena Kastor just flatter me? I was totally speechless! Turns out I finished only 7 minutes behind her husband so she had seen me most of the way. I thanked her and wished one of us had a pen so she could sign my race number. Note to self: Sharpie in the race bag from now on!

I began hobbling back to the hotel. In only a few short blocks my hip flexors froze and I was barely mobile by the time we reached the hotel 4 blocks later. I thought I was going to have to be carried!!! I literally couldn’t pick my feet up. I collapsed on the bed and reveled in the glory of my new PR. 2:57:55 (6:47-pace!)!!!! And to answer the question all of you have been dying to know since the beginning of this article… I did NOT regret the capris! In fact, I never really got warm despite wearing them!!!!

-Melanie Lovrin 2:57:55

The Empire Runners Club

HALL OF FAME

The Inaugural Class of 2008

Darryl Beardall

Mort Gray

Carl Jackson

Learn more about the Hall of Fame, its members, and how to

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Super Seniors Win!!

The Empire Runners Super-Senior’s cross country team has officially won the title for the PAUSATF Northern Ca. section Cross Country season. Team members for this year included Ernie Bohn, Bob Bellino, Jon Hermstad, Brendan Hutchinson, Bob Holland, Don Sampson, and Dale Trowbridge.

These guys showed up for all of the designated races, which is tremendous considering our (ancient) ages. With the incredible Hutch running all eight races on the circuit!! Wow! We usually had the most 60-69 age runners at every race that we ran. With us winning a total of three races.

We had a great group of runners that wanted to be competitive and were, every time we took to the starting line. They were always pushing themselves through injuries and fatigue.

I know that everyone of us will be running this series again next year. To all of our Super-Seniors Team.

Thanks,

Bob Holland

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Empire Cross Country Team Holds Its Own at PA Championships On a beautiful November Saturday before Thanksgiving, 469 cross-country maniacs showed up for the Pacific Association Championships at Lindley Field in Golden Gate Park. Empire Runners fielded 14 women and 28 men. On the line was nothing less than season honors and Empire pride.

Super-Senior Men Claim Season Gold The Super-Senior Men’s Team, captained by Bob Holland, took a respectable third place in this race. But their real prize was top honors for the season. This motley crew of gentlemen and misfits, age and grace, brawn and brain, and little fashion-sense took the Super-Senior category by storm. From the Empire Open through to this final race, they left no doubt that the line started behind them. Brendan “Hutch” Hutchinson lead the team with a 2nd place individual overall honors. Jan “Thermo” Hermstad, Bob “Fearless Leader” Holland, Don “Speed” Sampson, Dale Trowbridge and Bob Bellino completed this championship team. Bathed in sunshine and sweat after the race, the entire team

L to R: Bob Bellino, Don Sampson, Dale Trowbridge, Bob Holland (front), Brendan Hutchinson, Jan Hermstad

Cross Country Wrap-Up!

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doused themselves in Gatorade in what can only be described as something unfit for children. Congratulations, Super-Seniors! You are the toast of the season.

Hutch, Shirley Fee Pocket Individual Honors Shirley Fee, in a final push which would make Doris Brown proud, persevered in the PA Championships to claim Silver in the Super-Senior women’s race. Her time helped the ER Senior Women’s Team place 5th in the championships and 3rd in the overall season. Congratulations, Shirley!

Hutch, as he is known to his friends and referred to on all wants and warrants, both mystifies and inspires those around him. A pinnacle of performance in the face of all evidence to the contrary, Hutch continues to race and race well. His 7th place finish in the PA was good enough to preserve his Silver Medal season. You are Numero Uno with us, though, Hutch!

…the Rest of the Story… Overall, the Empire Runners held their own. The Open Women’s team each finished 4th overall for the season. Melanie Lovrin just missed the medal stand with a season 4th place finish. She drowned her sorrows in a PR 2:57 at the CIM on Dec 7. Mini-Mel captained a dynamic roster this season including: Reyana Ewing, Karen Frindell, Dawn Haight, Megan Johnson, Corinn O'Connor, Elisa Pedersen, Carrie Peterson-Kirby (who just finished NYC a week before), Alisha Rice, Birgit Sacher, Sarah Trejo, and Esin T Zamora. Kenny Brown and Alex Wolf-Root paced a strong team for the Open Men in what can only be described as a blistering race. Team Captain Kenny Brown, Eric Downing, Nate Koch, Cameron Tully-Smith, and Taylor Hockett all contributed to grab 4th overall for the season. The Masters Women performed consistently all season. Co-captained by Shelley Lydon and Lisa Titus-Isabeau, these Amazons of Annadel captured 2nd place for the season. Lora Eichner, Nuvit Foster, Shelli Main, Tanya Narath, Robin Stovall, and Lisa Youmans along with their team co-captains deserve your accolades. Woo-Hoo!

Cross Country Wrap-Up!

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Ty Strange, Vince Ewing, Don Stewart and Andy Howard joined Captain Stephen Starkweather to pace the Men’s Master Team to 4th place overall. Starky assembled a large “band of brothers” for each race including Stephen Rauch, Don Maxsiel, Mark James, Alec “Doc” Isabeau, Mark Spina and Eric Bohn. He even rustled Erick Studenicka out of the Sierra to join us for the PA. Tori Meredith, battling injury and a very short roster, led her Senior Women’s team to 3rd overall. Notorious for her recruiting skills, she coaxed and cajoled to pull together teams all season - adding Marianne Waugh and springboarding Shirley Fee onto the medal stand at PA. Let this be a lesson to you all - never stand in the way of an elementary school teacher. “Coach” Larry Meredith, not to be outdone, amassed a stellar Senior Men’s Team. The team held a steady 3rd place all season, despite crippling injuries to Chris Cole and the Coach himself. Regardless, Steve Cleal, Paul Berg, Jerry “Pappy” Lyman and Danny Aldridge stepped up to finish strong and preserve the bronze. Dale Peterson, Bill Browne and a slug answering to the name John tagged along for the ride.

All Good Things Must End In all, 63 individual members of the Empire Runners Club of Sonoma County participated in the 2008 Cross-country season, fielding seven full teams in what was another down year for XC enrollment overall. We enjoyed all the elements we expect: weather, drama, injuries, the thrill of victory and the agony of da feet. We had several new members and first-time cross-country racers – especially the Open Women’s team. They brought fresh faces, a wealth of enthusiasm and their “A” games. We hope they enjoyed it as much as we enjoyed having them part of the team. It was great to have Elisa Pederson return to Santa Rosa and have her back since her state championship days under Coach Meredith’s wing. We had lots of depth in the Masters Men, Master Women and Senior Men teams. It’s been the backbone of the XC team. We want to build on that dedication to grow the other team rosters. Praise and thanks for the dedication and work the team captains put into making this a successful season. It takes some effort to organize the teams and handle the logistics and scoring. Thank you, Melanie, Lisa, Shelley, Tori, Kenny, Stephen and Larry for all of your hard work. Lastly, we have to express thanks to everyone who contributed in support of the runners: All of our families and significant others, Gil Moreno, Larry, Mojo and Jill for photos,

Cross Country Wrap-Up!

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and to Bob Shor (who, we understand, fired the starting gun for Euripides) for his dedication and duty to a lawful and (sometimes too) punctual starting time. Rest up and be back next year for more mud, wind, sun, sleet, and rain…and bring a new teammate. ---john harmon, xc czar 2008---

Cross Country Wrap-Up!

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Empire Runners November 2008 Club Meeting

[Pending approval at the December 18, 2008 club meeting]

President Bob Finlay (bfinlay@sbcglobal.net) called the November 20, 2008 meeting of the Empire Runners to order at 6:37pm.

Secretary’s Report:Secretary Nate Koch (nathankoch@gmail.

com) read the October meeting minutes which were approved as read.

Treasurer’s Report:Treasurer John Harmon (jj2harmon@

yahoo.com) reported that last month we ended with $35,997.91and is now at $34,694.20. The Student Grant Fund balance is $609 and there have been $6,050 donated to high schools to date with no new donations last month. There have been $2265 in costs for the current cross country season to date.

President’s Report: Val Sell, Jerry Lyman, and the Club Officers met concerning the sponsorship program. Several changes are being made and are in progress.

Recent Events: Shorline CC – 10/25/08 – It was ugly and hot. Men’s open took 3rd place with the help of Hutch. Mel ran too Wine Country Marathon and ½ - 10/26/08 – Read the newsletter for more info. Empire Runners took first in both men’s and women’s races in both the full and half marathons. Tamalpa Challenge CC – 11/1/08 – Rain, Mud, and fun. The way Cross Country should be. Run to Stop Hunger – 11/9/08 – Very well attended NYC Marathon – several members ran. Rio Del Lago 100 – Todd ran Clarksburg ½ - Dale Peterson ran

Upcoming Events: PA Championships – 11/23 – 47 signed up Wild Turkey Ramble – 11/27 McGuire’s Breakfast Run – 11/30

Last 10k and Final 2 mile – 12/20 USATF XC Nationals – Dec 13 in Spokane Jingle Bell RunCommittee Reports Jingle Bell Run – Date set for 12/16/08 – New Venue St. Rose Church, Need help with cleanup. Hall of Fame - Class of 2009 has been selected.

CPR Training – 8 attendees. Possible 1st Aid course coming in a few months 2008 Awards Banquet – Val Sell reported that Tag is catering. It will be Super Bowl weekend and Val will need help.

Unfinished Business: Second Nominations: President: No new nominations made Vice President: Digger withdrew his name. John Harmon nominated Nate Koch Treasurer: No new nominations Secretary: Nate Koch withdrew his name and nominated Paul Berg.Jerry Lyman will send an e-group announcing the nominations

Membership software: Jerry Lyman and Gil Morreno are currently looking at a service called “Compete At”. It can handle membership management, race registrations, etc. They will continue researching and come up with a proposal.New Business:. Nate Koch reported that he has researched AED (Automatic External Defibrillators) and will make a proposal next month for the club to purchase one to have at club events. Jerry will send out an E-group with the information. Tori Meredith reported that Helen Lehmen Elementary is painting their play ground. Contact Tori if you would like to help.

Raffle/Drawing:Raffle: Nate Koch won $21.Drawing: Carol McHale ($200, not present). Next month’s drawing is for $200. President Bob Finlay concluded the meeting at 7:43.

Attendance:“Bones” Koch, Dave Secchitano, Clinton Stevens, John Harmon, Paul Berg, Super G, Dale Trowbridge, Bob Shor, David Dubile?, Shirey Fee, Thermo, Gil Moreno, Carl Triola, Chris Mason, Bob Finlay, Sledge-o-Matic 7000, Tori Meredith, Larry Meredith, Susan Kelleher, Mark James, Pappy, Mini-Mel

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Grand Prix Top 30

29 Howard 40S 99 75 97 99 100

r

First Name Last Name Div. Res.Run Vlly Ford Ilsanjo LoopdeLp Jk Rabbit Trk Series RFRelay Kenwood Salmn Crk Emp.Opn Anadel Lp Hungry McGuires Total1 Stephen Rauch 40s 97 94 95 86 100 95 95 89 88 81 100 94 11142 Paul Berg 50s 86 96 92 97 93 100 99 91 91 91 96 10323 Larry Meredith 50S 94 99 90 99 96 100 97 92 92 85 87 10314 Steve Cleal 50s 88 100 88 85 100 94 92 95 94 92 99 10275 George Urdzik 60s 51 93 85 86 75 75 86 75 76 72 65 96 79 10146 Bob Finlay 50s 84 100 79 89 75 25 98 75 87 89 91 94 9867 Greg Jennings 30s 95 97 97 100 100 99 97 97 94 99 9758 Brendan Hutchinson 60s 78 96 81 92 89 94 83 86 86 95 93 9739 Brad Zanetti 50s 77 96 96 87 100 96 94 85 86 95 91210 Eric Downing 30s 96 100 75 97 75 99 75 96 93 100 90611 Fred Garcia 40s 69 94 69 88 83 97 81 82 75 73 92 90312 Rob Main 40s 79 98 85 98 91 50 96 86 94 77713 Carl Jackson 70+ 56 93 75 76 25 91 79 77 97 84 75314 Dale Trowbridge 60s 93 75 79 50 91 87 80 74 86 71515 Gil Moreno 60s 60 96 90 83 80 50 94 75 82 71016 Ty Strange 40s 98 75 100 75 99 100 98 64517 Tim Garcia 14 19 98 86 94 98 90 93 75 63418 John Anderson 50s 94 75 88 75 88 75 75 64 63419 Darryl Beardall 70+ 93 63 77 72 79 76 71 91 62220 Don Sampson 60s 63 94 92 91 93 86 78 59721 Ernst Bohn 60s 55 93 100 92 80 77 78 57522 Mike Zanetti 14 19 88 100 98 96 75 100 55723 Dale Peterson 50s 77 85 100 50 75 82 80 54924 Chris Strunk 30s 76 90 100 87 87 95 53525 Justin Plott 10to13 98 98 100 50 99 90 53526 Alec Isabeau 40s 81 96 100 75 95 75 52227 John Harmon 50s 80 87 100 75 87 89 51828 Bob Rogers 50s 87 97 94 98 95 47129 AndyAndy Howard 40S 99 75 97 99 100 47047030 Nicolas Rauch 10to13 100 87 83 98 89 45731 Nathan Koch 20s 75 88 95 97 98 453

First Name Last Name Div. Res.Run Vlly Ford Ilsanjo LoopdeLp Jk Rabbit Trk Series RFRelay Kenwood Salmn Crk Emp.Opn Anadel Lp Hungry McGuires Total1 Val Sell 40s 100 100 99 100 99 100 99 100 97 96 100 100 11902 Tori Meredith 50s 93 99 95 99 75 50 97 75 93 90 98 9643 Lisa Isabeau 40s 90 100 97 93 98 100 96 92 75 99 9404 Pamela Horton 60s 75 93 86 95 86 86 93 75 69 96 8545 Lisa Anderson 30s 82 94 98 87 96 88 90 94 67 7966 Shelli Main 40s 89 98 92 98 50 96 90 96 7097 Shelly Lydon 40s 97 100 97 98 25 95 95 98 7058 Melanie Lovrin 30s 100 75 100 100 100 100 100 6759 Shirley Fee 60s 95 88 91 92 85 85 79 61510 Susan Eraldi 40s 75 84 90 89 81 70 89 57811 Catherine Rauch <10 100 100 87 92 97 97 57312 Robin Stovall 40s 100 97 50 94 91 99 53113 McKenna Sell <10 75 99 99 50 82 95 50014 Carrie Peterson Ki 30s 98 95 98 97 99 48715 Reyana Ewing 30s 100 91 98 97 95 48116 Jillian VanRiper 10to13 85 95 100 98 98 47617 Alisha Rice 20s 88 91 92 25 91 86 47318 Debbie DeCarli 50s 93 93 94 93 91 46419 Celeste Berg 14 19 97 75 99 94 98 46320 Elizabeth Meza 30s 96 96 25 98 93 40821 Shannon Rich 14 19 100 98 96 99 39322 Alyce Parks 40s 92 94 95 93 37423 Cathy Dubay 40s 73 100 99 100 37224 Andrea Guzman 20s 75 99 94 100 36825 Tanya Narath 40s 100 75 90 92 35726 Leslie Wolcott 40s 84 99 75 75 33327 Kathy Van Riper 30s 77 95 50 89 31128 Debbie Beem 40s 94 94 97 28529 Melanie Mathewson <10 74 96 100 27030 Nuvit Foster 40s 99 75 95 269

See full results at www.empirerunners.org

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NEW MEMBERS - December__________________________________________

Juliet Noonan – Age 29 – Santa RosaI am new to the area and I have wanted to join a running club for the

past year. I am a beginner and I am looking forward to meeting new people and possibly even doing a race this year.

Lidia Alcazar – Age 32 – Santa RosaHello, I’m happy to be joining the club.

Holly Haley – Age 28 – Santa RosaI became a runner in May 2008, after two knee surgeries. My doctor

told me I was no longer allowed side-to-side activities, so I turned to running for fun, fitness, and to lose those last 20 lbs. I will be a Registered Dietitian by next summer, and I plan to specialize in Sports Nutrition, combining my

two Passions

David Vigil – Age 43 – WindsorI was introduced to your runners by my friend Mike Winters. Mike

and I trained for the Ukiah Triathlon together. I must say I’m very impressed with the runners group. I made the mistake of thinking I was jogging with a group. No jogging here! I love the pace and especially love the xcountry style. I hope to get involved this summer with XC. My passion currently is

cycling (road/mountain). Swim, run or cycle they’re all fun to do and keep’s us healthy and strong to handle our sometimes very tough lives, as I’m

sure we can all agree. Also “keeping’ it outdoors” is huge for me, I love my environment, can’t stand indoor gyms that’s just me though, well gotta go

see ya on the trails. Dave

Steve Cryer – Age 56 – Rohnert Park

The Jauregui Family – Santa RosaJessica - Age 31

Armando – Age 34

Carmen Sinigiani – Age 29 – SebastopolClinton Stevens – Age 35 – Calistoga

An addition to the Rauch Family - PenngroveChristian – Age 5

An addition to the Plott Family - Santa RosaBrendan – Age 7

The Ceja Family – Santa RosaAmador – Age 47

Amador Jr. – Age 16Lily Camacho – Age 13

Yovan Camacho – Age 16

Notes from members when renewing their membership

Bill Fisher “The Culligan Man” says he is very happy to continue furnishing Culligan bottled water for our races. All we have to do is ask!

The Empire Runners Club would like to recognize and give special thanks

to those who have donated to the Student

Grant Fund since January 1, 2008.

PLATINUM DONOR

Henry TrioneJohn Royston

GOLD DONOR

Carl Jackson

SILVER DONOR

Polly MoraCurt HaydenWayne ClarkeNeil PinkertonAnita Crowley

Diane Paleczny/StevensonGil MorenoJosh Dorris

Debbie DeCarliRobert Merritt

Bob FinlayNancy AbilaCindy RoachGreg Fogg

Duane KoenigRorry McLeodRay Messier

Carrie Peterson/KirbyHoward DavisLucia VarelaJim MooreBill Fisher

Jessica JaurequiDavid Vigil

14 Empire Runners Newsletter, January 2009

McGuire’s Breakfast Run Results6 Mi Results

Place Name Age Time1st Andy Howard 47 41:08

2nd Steve Cleal 51 42:223rd Nate Koch 27 41:244th Clifton Stevens 35 41:245th Paul Berg 53 44:026th Michael Zanetti 16 44:247th Val Sell * 44 44:568th Bob Finley 52 46:379th Vernon Stafford 54 49:01

10th Fred Garcia 50 55:1511th Daryl Beardall 72 60:51

3 km ResultsPlace Name Age Time

1st Michael Zanetti 16 9:542nd Jonathan Peck 14 10:033rd Andy Howard 47 10:214th Michael Tomasi 14 10:225th Clifton Stevens 35 10:246th Nate Koch 27 11:097th Brad Zanetti 54 11:158th Stephen Rauch 45 11:359th Steve Cleal 51 12:27

10th Andrea Guzman * 27 13:1111th Vernon Stafford 54 13:2812th LT * 50 13:3413th Josh Peck 11 14:0114th Justin Plott 11 14:0215th Tori Merideth * 51 14:0616th Nicholas Rauch 11 14:0717th Paul Berg 53 14:2018th Larry Merideth 51 14:2319th Dale Trowbridge 68 14:4020th Carson Moore 12 14:4321st Carl Jackson 75 15:28

22nd Paul Peck 48 15:4523rd Gil Moreno 65 15:5024th Brendan Plott 7 15:5825th Catherine Rauch * 8 16:0226th Ralph Harms 73 17:2627th George Urdzik 65 18:4028th Sebastian Bohn 4 28:1729th E.J.Bohn 42 28:1930th McKenna Sell * 8 42:0831st Bev Zanetti* 52 42:16

*denotes female runner

www.empirerunners.org 15

The Last 10 K

S A T U R D A Y

D E C E M B E R 2 0- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

*T-shirt by pre-registration only. A few may be on sale race day for $15.

Checks payable to: Empire Runners.Send entries to: John Anderson, 1110 Cornell Drive, Santa Rosa, CA 95405

In consideration of your accepting my entry, I, intending to be legally bound, do hereby for myself, my heirs, executors, and

administrators, waive and release forever any and all rights, claims, or damages I may accrue against the Empire Runners,

the City of Santa Rosa, and all officials of this race, their successors, representatives and assigns, for any and all injuries

suffered by me while traveling to and from, and while participating in the Last 10K footrace held December 20, 2008, at

Howarth Park, Santa Rosa, California.

Signed

Waiver:

Name________________________ Male___ Female___ Age_____

Address________________________________________________________

Club Member: Yes___ No___ T-Shirt size (pre-reg. only): S__ M__ L__ X__ XL__

INFORMATION: 527-0673

Race Entered: 10K___ 2-Mile___ (Checks payable to Empire Runners)

Date/Time: Saturday, December 20, 9:00 a.m. start.Site: Start/Finish at Howarth Park, Santa Rosa.

Near intersection of Summerfield Road and Sonoma Avenue.Courses: 100% paved, flat to gently rolling.

and Final 2-Mileof 2008

Adult Youth (18-under)

withshirt$22

NA*

withshirt$20

NA*

noshirt$8

$8

noshirt$10

$10

If pre-registered by Dec. 13:

Late or race-day registration:

The Empire Runners Club Presents

Current Empire Runners Club Members receive a $3 discount on entry feesSign up on-line: www.empirerunners.org

16 Empire Runners Newsletter, January 2009

The Empire Runners Club PresentsThe 2009 Phaby-Gray

ResolutionRun

New Year’s Day

5KDate/Time: Thursday, January 1, 10:00 a.m. start.

Site: Start/Finish at Montgomery High SchoolOn Hoen Frontage Road and Hahman Drive.

Course: 100% paved, 100% flat

Entry: Race day or register on line (empirerunners.org)

$7 for Empire Runners, $10 for non-members($2 discount for youth, aged 18 and under)

www.empirerunners.org 17

Who: Empire Runners Club Members and Their Guests

When: Saturday, January 31, Be there at 5 p.m. for Dinner and Awards ------Presentations. Party 'til 10.

Where: Luther Burbank Art & Garden Center on Yulupa Avenue between Sacramento Avenue and Hoen Avenue across from Matanzas Elementary School.

What: 2008 Club Grand Prix Awards, Kid's play area. Buffet Catered by -------Tagliaferri's Deli

Cover: $10 per Adult $5 kids (ages 5 - 12)

R.S.V.P Required by Tuesday, January 20 to: rn4zhills@sbcglobal.net or 707-539-1085!

18 Empire Runners Newsletter, January 2009

We gratefully acknowledge our…

Empire Runners Club Sponsors To find out how to become a Club Sponsor visit the club website (www.empirerunners.org, see “Sponsors”) or contact the

Sponsorship Administrator, Dave DeSelle, at 707 523-3590, daviddeselle@sbcglobal.net.

Partners in Fitness The following fitness-related businesses or organizations display the Empire Runners Club Poster or offer Club race schedules for the benefit of their clients:

FLEET FEET SPORTS -- 111 Third St., Santa Rosa; 569-1494HEART & SOLE SPORTS, 65 Brookwood Ave., Santa Rosa, 707 545-SOLE

Member Discounts The following businesses or organizations offer discounts of at least 10% to Empire Runners Club members:

DONORS

Friends The following have given annual cash or in-kind donations to the Empire Runners Club of $100 or more in value:

Allies The following have given annual cash or in-kind donations to the Empire Runners Club of $200 or more in value:

ALEC ISABEAU, D.C. – Chiropractic Sports Medicine, 586-5555STEPHEN STARKWEATHER – Massage & Hypnotherapy, 707-544-5143

Backers The following have given annual cash or in-kind donations to the Empire Runners Club of $500 or more in value:

KZST & KJZY CULLIGAN WATER OF SONOMA COUNTY–707-545-1330

SIR SPEEDY PRINTING–3451 Airway Drive Santa Rosa, 707-546-3900 EVENTS WITH SOLE, INC., www.winecountrymarathon.com

Champions The following have given annual cash or in-kind donations to the Empire Runners Club of $1000 or more in value:

FLEET FEET SPORTS -- 111 Third St., Santa Rosa, 569-1494HEART & SOLE SPORTS, 65 Brookwood Ave., Santa Rosa, 707 545-SOLE

TAGLIAFERRI’S DELICATESSEN & CAFE, Petaluma & Novato, www.tagsdeli.com

www.empirerunners.org 19

Empire Runners Club of Sonoma County

January 2009Sun Mon Tue Wed Thu Fri Sat

28 29 30 31 1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 24

25 26 27 28 29 30 31

10M at comfortable pace8:00a Parktrail

Drive at Summerfield Drive

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR

6M with 20x30-sec. at 2M G.P.5:30p 3390

Princeton Drive, SR

5:30p Fleet Feet shoe store, 3rd St., SR

ERGP 5K RaceResolution Run 5K, 10 a.m., Montgomery HS

8:30a Training Run, Railroad Square, SR

10M at comfortable pace8:00a Parktrail

Drive at Summerfield Drive

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR

14x400m@2M G.P.5:30p 3390

Princeton Drive, SR

5:30p Fleet Feet shoe store, 3rd St., SR

7M total with 2M (12-14 min.) at strong pace4:30p Howarth

Park

8:30a Training Run, Railroad Square, SR

Race: Angel Island Trail Run (8 Km, 16 Km, 25 Km, & 50 Km)12M at medium pace8:00a

Cobblestone Trailhead on Channel Drive

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR

1.5M jog, 15x45 sec. hill repeats5:30p 3390

Princeton Drive, SR

5:30p Fleet Feet shoe store, 3rd St., SR

Newsletter Deadline: Chris Mason, Editor7M total with 2.5M (16-18 min.) at strong pace4:30p Howarth

Park

8:30a Training Run, Railroad Square, SR

12M at medium pace8:00a Parktrail

Drive at Summerfield Drive

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR

7M with 16x60 sec. at 5K G.P.5:30p 3390

Princeton Drive, SR

5:30p Fleet Feet shoe store, 3rd St., SR

7M total with 3M (19-22 min.) at strong pace4:30p Howarth

Park6:30p Club Meeting,

MV RT Pizza

8:30a Training Run, Railroad Square, SR

8M at medium pace8:00a Lawndale

Trailhead off Lawndale Road in Kenwood

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR

5M with 12x300 sec. at 1M G.P.5:30p 3390

Princeton Drive, SR

5:30p Fleet Feet shoe store, 3rd St., SR

1.5M jog, 10x2min. at 2M G.P.4:30p Howarth

Park

8:30a Training Run, Railroad Square, SR

Empire Runners ClubPO Box 4241Santa Rosa, CA 95402

Are your DUES DUE? Check to see or renew online at www.empirerunners.org. Click on “Join/ Renew”

Upcoming Events!December 20 Last 10k & Final 2 mileJanuary 1 Resolution RunJanuary 15 Newsletter Deadline: Chris Mason, EditorJanuary 22 Club Meeting @ MV Round Table Pizza - 6:30pmJanuary 31 Club Party - Luther Burbank Art & Garden Center

2008 Club OfficersPresidentBob Finlay(707) 544-2251bfinlay@sbcglobal.net

Vice PresidentDave DeSelle(707) 523-3590daviddeselle@sbcglobal.net

SecretaryNate Koch(707) 237-1043nathankoch@gmail.com

TreasurerJohn Harmon(707) 575-0847jj2harmon@yahoo.com

Managers and Committee ChairsMembershipGil Moreno(707) 546-9142runfire@earthlink.net

Group TrainingLarry Meredith(707) 526-4536thirstyboy1@sbcglobal.net

Club Races, Permits, InsuranceJerry Lyman(707) 527-9020pigfete@aol.com

Kenwood FootraceVal Sell(707) 539-1085Rn4zhills@sbcglobal.net

Sponsorship AdminDavid DeSelle(707) 523-3590daviddeselle@sbcglobal.net

Student Grant FundBob Finlay (see President)Alec Isabeau (707) 578 3025docisabeau@sbcglobal.net

Fleet Feet Grand PrixAnna Derho(707) 584-4680derho@sbcglobal.net

WebsiteChris Mason(707) 291-5797usingthegift@gmail.com

Newsletter EditorsJan – May – SeptNate Koch(707) 237-1043nathankoch@gmail.com

Feb – Jun – OctChris Mason(707) 291-5797usingthegift@gmail.com

Mar – Jul – NovDale Peterson(707) 569-9859sledge26.2@gmail.com

Apr – Aug – DecJerry Lyman(707) 527-9020pigfete@aol.com