In our particular circumstance, I take this to mean we all work together to make the running/walking community a better place for us to practice our sport that we love so much. As many of you know we have been doing this ‘club’ thing a long time here in Evansville. I have been active with the GERWC for many years and its’ President for over 6 years. During this time, the board has had many people who have worked for years to make our running/walking community a successful endeavor. Like many boards our people have been doing this for a long time. Our board is starting to age and we are in dire need of some new blood to keep our mission alive. Don’t take me wrong, our board works very hard and does a great job doing what we do. I realize that our board won’t be around forever and we need to train some new people to do what we do. With this said, we are looking for someone in our membership to step up and give a few hours of their time each month. Our board meetings are held once a month for about an hour. Hope to hear from a few of you.

     If you have any concerns or comments about your club please let me know. We are making big strides so that you will be proud to say you are a member of GERWC! You can contact me at: msurunner@sbcglobal.net 

Power On,
Gordon 

The starting line: Before the race it's a good idea to do a few strides off the line to familiarize yourself with the start. Since it is often crowded, it's a good idea to look for any potential hazards, such as potholes or cones.

Mile One: Once the gun is fired you want to establish your space (yes that says space) in a fast and controlled manner. This should take no more than a minute. You should not go out like a crazy person, but you may want to go out slightly faster than your intended pace, for 45-60 seconds, to position yourself among your competitors. Then you should shift into your intended pace for the race. If you want to run a 21:42 (7 min/mile), you need to aim to get your first mile as close to 7 minutes as possible.  Almost all World Records are set with even or negative splits.  The biggest mistake runners make is in the first mile. Avoid getting too caught up in the adrenaline rush and going out too fast.

Mile Two:  After you get your one-mile split, it’s time to do a self-check and adjust your pace. Did you go out too fast or not fast enough? Maybe you’re right on pace? Whatever time is called out to you, don't panic, just do what you have to do to get yourself back into your intended goal pace. Mile two can be mentally boosting as well. If you went out at your intended pace you will usually start passing those that went out too fast and can't hold on. It always feels good to pass people. Pick runners ahead of you that you can reel in. Pass them smoothly and with confidence.

Mile Three:  As you pass the 2-mile mark you should again examine yourself and your current pace. This is the last opportunity for you to make up for any slow miles you may have run, and the last time you will be called upon to hang onto your pace, and the final mile to struggle through if you went out too fast. Your planned 7 minute per mile pace will feel much more difficult now than it did during the first mile. Even pace does not equate to an even perceived effort. As the pain sets in form often suffers. Concentrate on maintaining good form. The third mile can be as mentally challenging as it is physically. Be prepared for the demons in your head that will tell you to slow down or to stop. Have a plan in place to combat these negative thoughts, and know that when your mind tells you to quit, your body still has quite a bit more to give.

The Last Tenth: Bring it home with whatever you have left. Pick a target ahead of you and give one final push. You are now a sprinter and need to turn on your kick through the finish line.

Know the course when formulating your strategy: A good rule before entering any race is to be familiar with the course. This isn't always practical; but you are at an advantage if you know the details. You can accomplish this by running or driving the course, or by asking friends of yours who have previously run the course. To successfully run a race you should strive to distribute your effort fairly evenly throughout the course. You want to create a fast rhythm that is maintainable for the distance. Do the training, know what a reasonable and challenging goal time is for you, determine the pace and follow the strategy outlined. 

There are a few races in Evansville that bring out the best in our city and its residents.  People enjoy the downtown Thanksgiving Day 5K, a great way to work off calories before the feeding and football frenzy.  The USI Night Flight 4 mile race gives runners a chance to get out of the sun and still experience all of the humidity of July in Indiana.  And perhaps the best that Evansville has to offer begins at Reitz High School, ends on the riverfront, and showcases more than thirteen miles of attractions in our city.

    Serious and novice runners/walkers begin the journey several months before October.  The YMCA offers training on Tuesdays, Thursdays, and Saturdays for the thirteen weeks leading up to the Evansville Half Marathon.  Coming off an injury and training with my wife, I found these training sessions to be inspiring as runners, run-walkers, and walkers increased weekly mileage, strengthened muscles, and formed friendships.  I enjoyed seeing Mike Boatman (tristaterunner.com), Bob Christmas, and Ray Pritchett at each one of these sessions.  Kathy, Dale, and Dave did a wonderful job of motivating the masses at Wesselman Park and on our Saturday long runs.

    Anticipation comes with many races; this race adds even more.  The YMCA hosts a 5K in August and a 10K in September to create running goals and set benchmarks for progress.  This year, they offered a ‘Series’ option, allowing an individual to receive an age group award when adding the times of all three races.  Three hundred forty people signed up for the series challenge.
 

With the training and anticipation comes race day.  On October 8 at 8:00am, more than 1400 runners began a thirteen mile journey that led them through Evansville parks, Bosse Field, our downtown atmosphere, and the riverfront finish.  Chip timing was used to give a precise finish time.  There was an enormous amount of volunteers offering water and encouragement throughout the course.  The weather was beautiful and the event was a tremendous success.

    I personally enjoyed the early miles, passing by Helfrich Park Middle School, where I teach.  At this first water station, I was greeted to a round of applause from current and past students.  Seeing Jim Effinger record my time at mile six made me smile.  Earning a bow from Bob Lauderdale in the late stages of the race was an honor.  Hearing Sally Kroeger cheer for me at the finish capped the event.

    For a full listing of finishers, times, and pictures, visit www.evansvillehalfmarathon.org.  The YMCA has done a great service in offering such an event to Evansville and its residents.  After only three years of history, this race continues to grow as more people accept the challenge.  For those who competed, congratulations!  For those who volunteered, thank you!

Winter triggers energy blahs!

     Do you feel more energetic on bright, sunny days? When darkness shrouds the beginning and ending of the workday, cold and ice prohibit regular outdoor activity and bleak gray skies persist day after day, both my mood and my energy level suffer. Late January and February in Southern Indiana can be the most difficult months of the year to endure for this very reason. There is actually a biological explanation for negative changes occurring in the human body during these dark days of winter.

     Our bodies require vitamin D for proper calcium absorption. Since the sun is a primary source of vitamin D, bone mineral density can decrease significantly during the gray winter months. For those at risk for osteoporosis, fear of bone fractures from falls during the winter months can immobilize individuals and restrict normal healthy activity. 

Much like a bear in hibernation mode, many people notice excessive tendencies to eat and sleep during the late winter months. A craving for sugary and/or starchy foods can lead to weight gain, and this may create a vicious cycle of decreased energy level, lethargy, hopelessness, and depression.       Melatonin, a sleep-related hormone secreted by the pineal gland in the brain, is produced at increased levels in the dark. Therefore, the production of this hormone increases when the days are shorter and darker. For people who are susceptible, most notably women and younger persons, this hormone may cause symptoms of depression during the winter months.       In the early 1980s this repeating cycle of winter depression was labeled Seasonal Affective Disorder (SAD). Scientists believe seasonal sunlight variations may disrupt our bodies' biological internal clocks, causing some to suffer from depressive symptoms.

     Those who suffer from SAD react strongly to changes in environmental lighting. In fact, daily therapy with bright, fluorescent light can reverse depressive symptoms in 80 percent of sufferers. Since exercise is extremely effective in treating and controlling non-seasonal depression, it is not surprising to find it helpful in SAD also. One study found that an hour's walk in winter sunlight was as effective as two and a half hours under bright artificial light. This is due to neuro-chemical changes that occur in the brain when engaging in aerobic activity that foster the release of "feel-good" hormones called endorphins. Additionally, exercise helps to combat the tendency toward weight gain during periods of increased caloric consumption. Regular weight training and weight-bearing exercise also help improve bone strength during periods of low sunlight. 

     So, how do you know if the lack of initiative and energy you've experienced lately are the winter blahs, SAD, or full-blown depression? This is obviously a call that you should allow your doctor to make. But if your symptoms clear up next month when the weather starts to improve, it may be that you are particularly sensitive to sunlight and have a seasonal mood swing such as SAD. Once symptoms have occurred over a two-year period without breakthrough depression episodes in warm weather, SAD is the likely culprit. 

Even without an official diagnosis, most of us are a bit stir crazy by late February, ready to move from snow days to spring break. Remember that exercise itself has a potent mood-altering effect that is almost immediately available with a brisk walk. Combine exercise with soul-restoring sunshine a few days each week and you may just find the recipe for survival during the last bit of winter weather. So when you see the sun peeking through the clouds, throw on your coat and hat, and I'll see you outside!

     We had over 800 breast cancer survivors registered for the Race.  The fastest survivor was Becky Kiesel at age 47 who finished the 5K in 24:01.  The overall top finisher was Jesse Davis, 24 at 15:17.  The overall top female finisher was Alisha McDaniel, 28 at 20:03.  Those who paid an extra $2 got a blue bib that allowed them to start up front and get an official time.  A full list of the times and age category results can be found at www.komenevansville.org. 
     Most though, did not do it for their time.  They did it because they know someone who has been affected by breast cancer, and they were there to support them.  1 in 8 women will be diagnosed with breast cancer in their lifetime.  It could be you, your mother, your sister, your wife or your daughter.  Please remind all women that you care about to do their monthly self-exams and to talk to their doctor about when they should be getting mammograms. 
     We hope to see all of you next September for the 10th Annual Komen Evansville Race for the Cure(r).
 
 

Andi Miller AT&T Field Service Manager 812-983-3509 or 877-494-5781 eFax: 281-664-3984 andreabmiller@att.com

 
 

Aug 19

The drop-bags arrive at 6:00 am and the unloading process begins. Loretta, Jim and I place each and every bag in numerical order so that no runner encounters a delay at our workstation. Remember, this is both the 24 and the 76 mile aid station on this out-and-back course so it’s imperative for us to be ‘part of the solution’ rather than ‘part of…..
     There are so many noteworthy stories that I could document here, but time and space preclude me from doing so: but, here’s one example. A young fellow, maybe 30, enters our building looking to be in dire straits. He sits awhile trying to recover but he cannot; so, he is our first casualty at the 24-mile mark. (DON”T JUDGE!) Later, after all the runners have made their way through this gauntlet of volunteers, I spend some time talking with this young lad as he lies in the medical tent, inside a sleeping bag, under a blanket. It seems he had just completed a 10-day ‘Primal Quest’ adventure race in the deserts of Utah in July. He has been sick since then and has not recovered: he cannot keep food down. Anyhow, he decided to run the 100 miler just to see how things played out!!! 
     I’ve spent the afternoon writing in my journal and reading my book “Edge of Everest” by Sue Cobb. I have tried to nap because the next shift will be a rather lengthy affair (13-½ hours) but I can’t seem to quell the excitement that I am feeling. Oh well, just being off my feet is surely a positive. Talk with you later.
I have reported back to my workstation at 2:00 pm; we open at 3:00 pm. Six hours later, less than 20 runners have made an appearance but I’m certain that during the late-night hours things will really pick up, what with retrieving drop bags, fluids and food, etc for those not able to get up off the benches, and with helping others into the medical tent area.

    The course is routed over elevations varying from 9,200’ to 12,600’, over and over again.
     At this vantage point, it is truly amazing to observe the aftermath on the runners who had negotiated the trails in the sunlight, in the dark, in the rain and sleet, and in the heat. Here, at my refuge, they pause to tend to the problems that one encounters when one accepts a challenge. Some apply duct tape to their feet, others wrap their knees with ace bandages and then tape in an effort to ‘hold things together’, while others just stand there; they know they should be doing something – they just don’t know what that something is. Sooo, I prod them: do you have a drop bag, here’s some vasoline, let me fill your bottles (water or power-ade), can I get you something hot, if you wish you may lie down on a cot and someone will massage your muscles, do you want a blanket, let me get you some fruit, no – I don’t know where the h___ your crew is, here’s a bag to throw up in, let me tie your shoe, yes—I can help you get up! Good Luck!  TURN ON YOUR HEADLAMP.
     Oh yeah, one lady pulls in so I fetch her some fluids, and her drop-bag. After attending to her needs, she returns her bag to me and asks “would you do me a favor and tell my pacer (they wear the same race number but w/the letter P) that I’m doing great and I can’t wait for him any longer”. Fifteen minutes later a fellow steps up to my table and asks,  “Did you see my runner?” And so it goes until 3:30 am, when the last runner (many have dropped out) has passed through, beating the ‘unofficial’ cut-off time.
Dang, I wish I possessed the ‘command of the English language’ at the same level as my brother Fred; then I might be able to find the words that would help you to feel what I am feeling at this very moment. ---- Now I’m not about to go out and run a 100 miler while here in Colorado, but I have planned to knocked off another ‘highpoint’ in an attempt to appease my sense of adventure while putting all this adrenaline to good use. The highpoint in Colorado that I’m referring to is Mt. Elbert, and its’ 14,433’ places it 3rd among of the United States’ 50 highpoints.

Aug 20

     For some unfathomable reason, I’m awake at 8:00 am. It takes me about 45 minutes to extricate myself from my brand spanking new sleeping bag.  After tending to my morning ritual, I drive back up to Leadville, park and walk over to the start/finish line, which sits at 10,200 ‘. The official close to the race is 10:00 am and the clock winds itself down as the race announcer counts off the minutes and the seconds. Off in the distance to the west are some of the huge mountain peaks that contribute to the make-up of our glorious Rockies, and they are connected to this town by a long, narrow, 2-lane, paved road. And, if you look closely, you can see 2 lonely runners helping each other up this long gradual hill. The announcer counts, and the crowd screams and yells, and our runners now fully realize what is transpiring. Their heads rise up, their shoulders uncoil, and after nearly 30 hours of running, they charge up the hill at full bore. It’s now official, they have beaten the ‘cutoff – and the clock is shut down.
     At noon, I attend the award ceremony held is a school gymnasium; it proves to be a blast. Every finisher and his time is announced and they each receive their hooded sweatshirt and ‘the vaunted belt-buckle. The first 3 in each age group also receive a bottle of champagne, and shoes, and more. The winners of said groups also receive a heavy, heavy, high-quality ‘pan’ (as in panning for gold). Lastly, the gentleman who won the race was asked to say a few words, and his speech went something like this, “ This was my first 100 miler, boy these are really tough”.
    Also, there were many individual noteworthy asides that we were made aware of, i.e.

• Those who belong to the 1000-mile club (ten-100 mile finishes). One gentleman has finished 23!
• If you finish 10 Leadville 100’s, you receive a beautiful, high-quality, leather jacket.
• Special recognition went to all the ‘Leadmen’ that were present. A Leadman is anyone who has run the 10K, the trail marathon (that goes up some ungodly pass), the 100 mile mountain bike race held the previous weekend and the 100-mile trail run, all in the same year, all with time constraints. 

Don’t you agree, I could have written an entire book about a race I didn’t even run in?

    I spend the remainder of the day cleaning out my van, going over my checklist for tomorrows’ climb, and driving to the trailhead, which should make it easier for me to find my way in early morning darkness. 

Aug 21

    I’m up early and I make my way to the ‘Northeast Trailhead’. It sits at 10,050’ and the summit tops out at 14,433’. At 5 miles (one way), this is both the shortest route and the steepest.

    Wow, It has taken me 4 hours to summit this ‘non-technical’ peak. (What an amazing coincidence I’ve encountered. During any lull in my trip, I occupy myself by reading Sue Cobbs’, “The Edge of Everest”, and in it she recounts being at 21,000’ and carrying a 35# pack. That’s 1/3 of her body weight. While I, at a lowly 14,433’ was just about to complain about carrying too much as I ascend Mt. Elbert.) There have been between 10 and 15 of us here at the top, depending on when you take a headcount. (Yesterdays’ register lists 100 summiteers.) There’s a picnic atmosphere going on, and no one is in any particular hurry to begin his or her descent. John and I have been comparing notes on our various adventures when he suddenly remembers that his daughter and her friend are waiting for him at 13,900’ (where they had stopped). We decide to descend together and after a short period of time I realize that ‘things’ don’t look familiar. “Did you come up the Northeast Ridge”, I ask? “No, we came up the East Ridge”, he answers. Just as I am about to cut directly across the mountain (no trail) John suggests that I do a ‘traverse’ and he will then drive me to my car: just another day (7-¾ hours) on the mountain. Over and over, this is the attitude I have encountered on the mountains.
     I return to the Fish Hatchery where Carlos makes available to me, a building with a SHOWER. Also, he asks if I would like to spend this evening parked in a “reserved” part of the mountain where I can enjoy complete solitude. How could I pass on such a generous offer?  Man I’m tired!

Aug 22     Would you believe that I have slept in? Ergo, I have decided to take the scenic (slow) route west out of Colorado via Aspen; and, what a great idea this proves to be as the mountain scenery is simply stunning.
    This is very difficult for me to believe but I’m now in Pocatella, Idaho where at 8:00 pm it is 90 degrees!

Aug 23     I really went and did it this time. I’ve slept 9-½ hours straight through (it’s 60 deg at 7:30 am). Last night I parked between 2 cars and there were 2 semi’s parked directly in front of me with their engines running: now they are all gone. I must bathe, brush, shave and breakfast before driving 120 miles to the Borah Peak Trailhead. According to my literature, it will take someone of my ability (think slow) 14 hours to climb up and down this formidable summit and I refuse to place myself in the position of ‘finding my way out’ in the dark. However, the literature does list several intermediate landmarks so maybe I’ll just go for a ‘partial’ climb.

 This proves to be quite an impressive hill. To help you picture the magnitude of this climb I’ll compare it to Mt. Elbert.

• The northeast ridge trail of Elbert is 5 miles long (one way) and climbs from 10,050’ to 14,433’ (4283 total feet).
• Borah Peak is a 3-½ mile trek (one way) that climbs from 7,262’ to 12,662’ (5,400 total feet).

PS  Before your next journey, copy the phone number on the back of your credit card (and AAA) into your cell phone; then, when you lose your card you’ll be able to call and cancel it.

     After 2 hours of arduous trekking, I am now behind the wheel heading east towards Idaho Falls. I’m driving slowly because I have 2-½ days to kill before Saturdays’ marathon when it hits me; I should zip up to Yellowstone. Heck, I even have a yearly pass somewhere in my trusty van. 

Aug 24     It seems that Yellowstone is working its’ magic on me. I unwind more and more with each passing hour. It’s official, I am now mellow. 
     I was talking to a guy who mops the floor here in the cafeteria and he told me that over the last 8 years he has hiked a total of 3,100 miles in the park. He doesn’t wish to work anywhere else in the world.

Aug 25     Holly cow, I slept over 12 hours. I’m fully aware that I spent the majority of yesterday outdoors as I walked the many trails that takes one to the Majestic Falls, Black Sand and Biscuit Basins, Upper, Midway and Lower Basins, and best of all, Fountain Paint Pot, just to name a few. But come on! Maybe this old fart is just worn down. 
     I have made my way to Ashton, Idaho and I must confess I’m growing anxious for the start of the race. The buses will leave from the high school, or is the grade school, at 5:15 am. I’ve heard that the Upper and Lower Mesa Falls are a sight to behold. 

PS The packet pick-up location didn’t agree with the race info. The dinner was held at the high school and not the community center and the buses left from the grade school and not the high school. Oh yeah, there was no mention of the 4:30 am breakfast in the race info.

No more complaining: the packet was great and it included a polo shirt with no commercials. The pasta dinner was great and it included spaghetti, fresh Italian bread w/butter, a salad with many greens, AND it seems that many of the women of this tiny community brought in their favorite, homemade desserts. One entire table was dedicated to these desserts.  (PASTA DINNER PRICE WAS $5.00)
     The early morning breakfast included coffee, tea, cocoa, 4 types of fresh fruit, bagels, peanut butter, honey and jam, donuts and chilled water and power-ade.  (NO CHARGE)
     There were buses to take us the 26 miles to the start line in the Targhee Forest; I’m talking tour buses with toilets! And, at the finish line there will be a huge party in the park with even more food than we had this morning. (THE RACE COST IS $35.00). The scenery alone is worth the price of admission.

     As for me, I am pushing really hard, while making little progress. The first 9 miles are on trails and I am struggling to maintain an 11:00 min/mile pace. Inexplicably, someone has poured asphalt on a marathon course-go figure! So, for the next 4-½ miles I pound along. At the mid-way point I am averaging 11:06’s (2:25:16). The course then re-enters the trail system for another 4 miles (best part of the course) then it’s back onto that dreaded surface of joint-destroying asphalt. Then it happens; I have come upon a hill that climbs from the 17-½ mile mark to the 19-½ mile mark and my entire walk/run strategy flies out the window. My watch beeps incessantly, clamoring for me to run; I ignore it. Consequently, I arrive at 20 well behind my expected pace. I’m now averaging 11:20’s for the race and I doubt if I can make up all that lost time in the remaining 6.2 miles. Oh well, they can’t shoot a guy for trying. Long story short, I finished in 4:50:59, which is an 11:06 pace. Boy that shower is gonna feel great!

Aug 26     I drove 330 miles yesterday, after the run, and the ride through eastern Idaho and western Wyoming was just breathtaking. And, the Snake River must be seen to be appreciated. As for today, I’ve taken in Panorama Point, at 5,246 feet it is the ‘highpoint’ in Nebraska and it's a drive-up. I also did some shopping in Cabelas, but the place is busier than a Walmart. Refusing to wait in a checkout line, I laid down my purchase and walked out. It’s driving time (730 miles).

Aug 27     I drove 600 miles today and was home in time for dinner. Thinking back, this was a truly enjoyable trip. I should do this more often!

Sept 13    I left town immediately following the runners club Wednesday night meeting. Today, Bismarck is experiencing temperatures ranging from a low of 55 to a high of 89. According to the Internet, I will wake up (in the van) to 33 deg temps and high winds, with a 50 % chance of rain on race day, ugh. 

Sept 14    It takes a lot of driving to get from here to there (1200 + miles) and I couldn’t help but notice the gas prices that have varied from $2.19/gal in Missouri to $2.34/gal in N. Dakota. Last month, while out in the far west, I was paying $3.49/gal. Oh that’s right, elections are just around the corner.

Sept 15    I arrived in Bismarck about noon, picked up my race packet, and then I drove to the start line, just to familiarize myself with the route so that things will be easier for me in tomorrows’ early morning darkness. I’ve located a ‘Perkins’ restaurant where I will bed down for the night in their parking lot. They are open 24/7 so I can take advantage of their facilities throughout the night and enjoy a pancake breakfast before the run. See you at the race.

Sept 16

     It rained throughout the night; but it has relented just in time for me to enter and exit the restaurant without the need for raingear. I am now pulling into the parking lot at Pioneer Park at 6:00 am. It’s raining but it’s not too cold, think I’ll take a nap.

     It’s dry, severely overcast and about 45 degrees as the race gets underway at precisely 7:30 am. Yesterday I had decided to try for a sub 11:00/mile pace; consequently, I’ve gone out just a smidgen too fast but have now settled into a much more sensible pace. It has begun to rain as I near the 4-mile mark and it continues until I reach mile 8. At 10 miles, I do the math and discover that I am chugging along at a 10:56 pace. Would you believe (Maxwell Smart) that they have actually PAVED the trails in their parks???? Upon arriving at the 14-mile mark I feel the need for a 3rd pit stop. One can’t help but notice how these ‘rests’ are having a major impact on my maintaining a steady pace, as I must constantly readjust my turnover rate to make up for my down time. I’m now slogging into 20 and after another pit stop I determine my pace to be 10:57. What’s misleading about this is only I know how much I’ve slowed over the last 2 miles and I am fully aware that it’s time for me to get back into the game, and it’s raining again. At long last I stumble upon the finish line in 4:46:50 (10:57min/mile) in the rain. It’s a good day.

I’ve taken advantage of the round-trip shuttle service to the ‘Y’ for a long, cleansing shower, and I’m now enjoying the Pizza Party here at Pioneer Park. After one hour of milling about, I find myself feeling quite antsy and decide to forgo the awards ceremony (I was 66th out of 81 finishers) and head due south to visit the burial site of ‘Sitting Bull’. Hmmm, it seems to me that most ‘memorials’ that honor our Native Americans mostly seem to be lacking. Anyhow, I’m glad I stopped by and now head west to White Butte: which at 3506’ is the highpoint in North Dakota. After 35 minutes of running up and down this steep, slippery hill, in order to beat the rain and the oncoming darkness, I find myself driving south as I make my way back to civilization (an interstate) when it suddenly dawns on me that I am very close to Montana and I have no ‘rock’ from that state for my rock garden. This calls for a detour! After

Homeward bound     The remainder of my adventure is dedicated to the long, boring drive home although I do get to take in another highpoint. “Hawkeye Point’, at a mere 1670’, is the highpoint in Iowa. It sits at the end of a cattle trough on a farm belonging to the Sterlers’. It doesn’t get any better than this!