Newsletter The London Pacers Running Club · 2018-01-29 · 1 Newsletter November 2015 The London...

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Newsletter

November 2015

The London Pacers Running Club

www.londonpacers.on.ca

2015 Pacers Classic Races Date: Sunday, November 22, 2015 Where: Stone Cottage, Springbank Park Registration: Preregister at meetings and Pack Runs (see an Executive Member)

and 8:30 – 9:00 am on race day Events: 5 km or 3-Looper (approx.13 km) Run or Walk, or 3 x 1 Loop Relay Race Start: 9:00 am for the 3-Looper and the 3-Looper Relay; 9:30 am for the 5K. Cost: $2.00 per participant Open to all, but only Pacers are eligible for awards

The race takes place on the paved roads of Springbank Park. Water, washroom and parking are available near the start/finish area.

We need several volunteers to help on race day.

For inquiries, or to Volunteer, please contact Kevin Garlick at [email protected]

More Pacer events and announcements throughout the newsletter!

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London Pacers November 2015 Newsletter

Executive

President Richard Bird [email protected]

Vice President Kevin Garlick [email protected]

Treasurer Angie Smith [email protected] 519-680-7304 Events/Social Jeff Orchard [email protected] Publicity Adam Blacklock [email protected]

Membership Sherry Watts [email protected] 519-858-9880 Secretary Maureen Dow [email protected]

Newsletter Sherry Watts [email protected] 519-858-9880 Paula Muxlow [email protected] 519-284-0061

Temporary Sherry Watts [email protected] Race Reporter

From your editors: Newsletter information:

The deadline for the next newsletter is November 26, 12 noon.

The Newsletter editors are Sherry Watts and Paula Muxlow. Contact either of us if you have a contribution or a suggestion. Email addresses and phone numbers are above.

We love contributions: articles, comments, photos etc. It is your newsletter.

To assist the editors and make our job easier, PLEASE send your contribution(s) as follows:

- Please proof-read your article prior to submitting it.

- Send articles as Word files (save as .doc, not .docx)

- send photos or illustrations as separate .jpg files (low resolution).

- do not send articles with photos embedded, or .pdf files. We cannot work with those.

Items from other sources require permission to republish.

Any items that do not meet these criteria may be returned to you, or may not be published.

Pacer members are welcome to promote their businesses or events they are involved with. Send us the infor-mation and we will be happy to include it in the newsletter.

Please send race results or rumours of races your friends have done to Sherry Watts, our temporary race re-porter.

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Pacer Clothing

We have Pacers singlets, short sleeved and long sleeved shirts. Singlets cost $25 to $30, short sleeved are $30 and long-sleeved shirts are $35 to $42.

See them at monthly meetings or contact Adam [email protected]

If you want a Pacer jacket, here is the process. Buy yourself a jacket in mostly red. It can have some black, grey or white trim. Take it to Mister Tees Clothing Company (MTCC) at 70 Pacific Court, unit 20 (north of Dundas St off Clarke Road). Their hours are limited – 9 to 5 Mon to Fri. They have the logos to put on. There are a few choices to make – size of logo and what material. The same logo can also be put on bags, some hats etc. The process takes a few days.

Pacer Discounts

Members of the London Pacers are given a discount on purchases at

Runners’ Choice at 207 Dundas St

and

at New Balance London ON

Fanshawe Park Road W.

at Hyde Park Rd

Best Wishes to members with November birthdays:

Blair Poetschke, Simona Dobransky, Chuck Edwards*, Ida Fanelli, Debbie Garlick, Martha Johnston, Wilma Keeler, Donna Lumani*, Julia McDonald,

Sean Peicheff*, Cathy Quinlan, Dianne van Leeuwen*, Peter Bensen, Andrew Jones*

*Entering a new age group

Welcome New Members:

Hannah Gillis, Susan Bradley, Rob Pelletier, Auke Beerschoten, Irene Rusnell

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2015 London Pacers Turkey Trot

I guess it’s a formula that shouldn’t surprise any of us:

A family Thanksgiving tradition + absolutely beautiful weather = a super successful event.

That kind of summarizes this year’s London Pacers Turkey Trot event.

Once again the London Pacers created a great running experience and awesome memories. This time for 425 runners of all ages. The Turkey Trot was an unqualified success.

And not just because of the formula above. We really put our volunteers to the test this year. Our on-line registration was down a little bit which had us hoping to get to 300 runners. Well….when we got to 350 runners we ran out of goodie bags. At 375 runners we thought we’d run out of bib pins but some magically appeared. At 400 runners we ran out of bibs but again we just happened to have some very old pink bibs in one of our bins. At 425 runners we finally ran out of time and the run was on!! And our volunteers really pulled it off. I hate to call out any specific volunteers or teams because I know I’ll miss many that went that extra mile to ensure a great running experience. Like Larry and Eric and Donna and Chuck and Ian and….well you get the idea. But this year I will call out Sherry’s timing and finishing line teams and the people at registration. WOW!! 425 runners and not a hiccup….well except for the pink bibs. The race went off on time. The results were on time and accurate as always. What a show!! Thanks for all your extra efforts and thanks to every volunteer that stepped up and made our 2015 Turkey Trot a really, really fun day!! And just because….I’ll mention one more volunteer, our President Richard Bird. We needed someone to lead the 2K and Richard had his bike at the event so he was the natural choice. At first he hesitated saying he didn’t know if his bike could do the job. Truth be told, he was actually talking about himself…not the bike. But like all our volunteers he saddled up and took on the challenge. And did a great job…actually stayed ahead of the run-ners until about the last 400M.

So…a big THANK YOU to everyone that contributed to this awesome London tradition whether it was as a volunteer, or a participant or spectator. It was great seeing so many families out and participating together. That’s what makes this event so unique and valuable. And should put a big smile on every Pacer’s face.

Bill Wheeler

Turkey Trot Race Director

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London Pacer General Membership Meeting Tuesday, October 13, 2015, 7:00 p.m. Grosvenor Lodge, 1017 Western Road

Executive Members Present: Richard Bird, Kevin Garlick, Sherry Watts, Adam Blacklock, Jeff Orchard, Maureen Dow Regrets: Angie Smith Richard Bird called the meeting to order at 7:00 p.m. We welcomed new members and introduced the board members. Membership Report: Sherry Watts reported the Pacers have acquired several new members from the Learn to Run Clinic and the Walking Clinic that began this fall. As a result we now have 195 members. Most of the running clinic participants are Pacer members. The Running Clinic has 14 participants and the walking clinic has 26 participants. The walking clinic takes place Sundays at 10:00 a.m. at the Rowing Club and the Learn to Run Clinic takes place Mondays at 9:00 a.m. and Thursdays at 10:00 a.m. at the Rowing Club. Both clinics are benefitting from Pacers who volunteer their support as mentors. Richard re-ported that the Arthritis Society has been promoting the walking and running clinics to its members.

Social Report: Jeff Orchard reported that everything is arranged for the Annual Fall Luncheon on the afternoon of Sunday, November 22 at the West Haven Golf and Country Club, following our fall classic race in Springbank Park. Tickets for the luncheon are $35 per person. Sunday Pack Runs at the Rowing Club will offer Pack leaders for organized runs. The runs will leave the Rowing Club at 8:00 a.m. If you would like to lead a pack run contact any member of the London Pacers’ executive. The Annual Charity Bear Potluck will be Sunday, December 6. All proceeds will be given to the CC Carruthers Elementary School track team. Publicity Report: Adam Blacklock reported that the Columbia Sportswear Employee Store invitation expires on October 25. You are welcome to bring up to 4 family members or friends when you shop. To gain access to the store you will need to bring a printed copy of the invitation letter in the October Newsletter a copy of your Pacer membership card and Photo ID. Email Adam to receive your Pacer membership card. CC Carruthers: Kevin Garlick reported that he is assisting the track team at CC Carruthers Elementary School. He attends each morning and assists the coaches with the warm-up, drill training, intervals and information on running form and economy. The team members are around 10 years old. The team has assigned a team captain who helps take the team through the drills. The team did well at regionals this year. CC Carruthers was chosen because there was a need for assistance. Pacer Club Championships: Kevin Garlick reported that preparations are underway. Springbank Park is booked. Turkey Trot: Approximately 435 people participated in the Turkey Trot this past Monday. The event was a huge success due to the large group of Pacer volunteers; they were all thanked for their support. Richard Bird read a letter he received thanking the Pacers for organizing the event. Race Report: Pat Conner reported on his experience with That Damn Hill on September 17. The race is a great race and is well organized and of course there is “That Damn Hill”. Adam Blacklock reported that he had completed Run Off-the-Grid at Nature’s Harmony Ecolodge in Mattawa, September 19. They lodge offer cabins, camping, yurts and glamping accommodation options. Race distances are 12K, 25K and 50K done in repeat 12.5K loops. The race is 100% trails with a variety of terrain. The trail offers very technical spots, a sand dune and a number of water crossings. They allow a maximum of 200 registrants. There were only 25 registrants in the 50K with 17-18 finishers. The winning time was over 5 hours. This year they toughened the course by adding a section which involved ropes. Steve Baarda reported on the Holland Haven Marathon, September 12. The race follows the shores of Lake Michigan from Grand Haven to Holland. The race is small but very well run. The race in-volves a 25 metre downhill run with no wind through some of the nicest neighbourhoods in Michigan. Gels and other supplies were available every 2K. About 250-300 registered marathoners participated.

The Pacers gave recognition to Sherry Watts for her involvement in the Pan Am Games July 10-26 and the Parapan Am Games August 7-15.

Upcoming Races: Vulture Bait takes place this Saturday at Fanshawe Park. Guest Speaker: Kevin Garlick welcomed the panel of cross-country runners who included Andrew Jones, Jim Burrows and Linda Jones. Andrew and Jim began running cross-country in high school whereas, Linda began running cross-country last year.

Cross-country running is described as a sport in which teams and individuals run a race over surfaces which include grass, mud, hills, dirt trails, water and gravel; almost anywhere off-road. It is described as both an individual and a team sport. Both men and women of all ages compete in cross-country which usually takes place during the fall and winter. Weather condi-tions can include rain, snow, hail and a wide range of temperatures.

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Courses can consist of one or more loops, generally with a long straight section at the start and another at the finish. In most cross-country courses there has to be at least 300m of clear running on an open field before the course changes. All runners start at the same time, from a starting line. If the course is too flat the organizers will place obstacles such as hay bales on the course that need to be cleared by the runners.

Runners place by individual times and teams by a points-scoring method. Scores are determined by adding the top five individual finishing runners on each team. Points are awarded to the runners based on the position they are in when they cross the finish line. Points for the runners are added and the low score wins. The tie breaker is the last scoring runner. Cana-dian Masters and World Masters add the team time together. Canadian Masters believes racing for your fastest time should matter more. Masters distances are generally 8K.

In cross-country the strategy for each team is different. Some teams believe running as a group is important whereas others strategize every runner should run his own race.

Cross-country involves getting very warm very fast so generally runners wear shorts, singlet and mittens. Running in spikes is the preferred choice and depending on the conditions longer spikes work best. Steel spikes last longer than ceramic spikes.

Warm-up generally involves a 3K jog and some strides. A lot of people stay away from stretching but dynamic stretch-ing can help. Training on the surface you will race is important so it is important to structure your workouts to model the course you will be running. Training generally involves a lot of practice on grass. Sometimes the team train in Indian file which in-volves running in a solid line. The runner at the back has to run to the front of the line, this is repeated working your way through the whole team. A fast start is crucial so training may involve running the first 200m fast and then slowing the run down.

Cross-country runners are not high mileage runners; however, marathon runners can make good cross-country run-ners due to increased endurance. More miles can be run on trails versus roads. A twenty minute workout involves 30 seconds on and 30 seconds off. The heart rate stays higher in the rest phase.

Linda reported that when she started cross-country last year she learned to use duct tape, found no change facilities exist and there was no specific start line. However, the overall appeal for her was that cross-country is about working together as a team. They all remarked that when a cross-country team practices and comes together pretty impressive performances can be seen. What you accomplish becomes more internal. Cross-country offers intensity not offered in trail running.

Richard Darling presented some money to Andrew Jones for the cross-country team to use in Kingston at the Cana-

dian Masters Championships at the end of November. The meeting adjourned at 8:30 p.m. The next general membership meeting is Monday, November 9, 2015

Pacers Meeting, Monday November 9, 2015 7:00 PM

Grosvenor Lodge, 1017 Western Rd

This is Election Day.

November Speaker:

Don’t miss the opportunity to hear our November guest speaker, Linda Staudt. Linda was the first place female in the 1981 Tokyo Marathon and

the 1981 Montreal International Marathon (in 2:33:33). She was ranked 10th

in the world for female marathoners in 1981. She is the new Director of

Education for the London District Catholic School Board.

Please join us at 7:00 pm on Monday, November 9th, Grosvenor Lodge,

1017 Western Road.

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Election Time!

The Pacer executive is elected at the November meeting. All positions are up for election each year.

Elected positions are: President – in charge of meetings and all club matters Vice President – arranges for speakers and takes over for the president when necessary Secretary – take minutes and provides them to the newsletter, sends correspondence Treasurer – in charge of our money Membership – keeps track of members and sends out the newsletter and club notices Social – in charge of our social events, primarily the November awards luncheon and the De-cember Charity Bear run with input into the June social meeting, New Years Day run and makes arrangements for meeting snacks and Sunday run coffee Publicity – sales of Pacer clothing, Pacer information tables for the Forest City Road races and any other such events and gets the club name into the media whenever possible

Non-elected positions – newsletter editors, race directors, webmaster

Consider serving your club in some capacity. Ask any of the executive for more information. There are lots of volunteer opportunities that the club to function – help on the social committee, compiling race results, submitting information for the newsletter, helping with races and more.

Pacers Cross Country – Update

Hi folks –as the weather is becomes a bit cooler and a little more blustery, a certain running disci-pline springs to mind…to my mind, at least – and that is cross-country running. In the previous newsletter upcoming cross-country races were mentioned, and here they are again, along with the entry links:

OMA Sunnybrook 8k, Nov 1, Toronto

http://www.ontariomasters.ca/omwp/wp-content/uploads/2013/04/Entry-Form-20151.pdf

Athletics Ontario Championship, Nov 15, Etobicoke:

http://athleticsontario.ca/event/ao-cross-country-championships/

Canadian Cross Country Championship Nov 29, Kingston

http://www.xcnationals.ca/

So far I’ve received some positive membership response for the Kingston trip for Canadians. It looks like we’ll have at least two Men’s team, and the Ladies are putting together a crack W60 squad. But we would love to take more people to the Canadian meet (and have representation at the other events), so give these races some serious thought. By running cross country you’ll keep fit into December, and, oh yeah…it’s a whole bunch of fun!

Please email me at [email protected] to communicate your interest.

Regards,

Andrew

Ed Note: There are some funds available to help subsidize the Kingston trip.

http://www.ontariomasters.ca/omwp/wp-content/uploads/2013/04/Entry-Form-20151.pdf

http://athleticsontario.ca/event/ao-cross-country-championships/

http://www.xcnationals.ca/

mailto:[email protected]

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Pacer Happenings

Monday Nov 9 Pacers Meeting and election, Grosvenor Lodge, 7 PM

Get involved – run for election

Sunday Nov 22 Pacers Club races and Luncheon

Get your ticket from any executive member

Sunday Nov 29 Canadian X-C Championships, Kingston

Lets put some teams together

Sunday Dec 6 Charity Bear Run.Walk 8 AM Rowing Club, London

Friday Jan 1 New Years Day Run 10 AM Location TBD

Weekly events

Sunday Pack Run and walk, Rowing Club, 8 AM

Come and run with a group.

Saturday Fast walkers, Fork of the Thames, 8 AM 8:15 per K for 8K

No details yet on indoor track running.

Jeff sends us this poem for Remembrance Day. It was written by Charles Hamilton Sorley, a hundred years ago. Mr. Sorley was a cross-country runner at Marlborough College, in Wilt-

shire, England. While serving as a British officer, he wrote "Song of the Ungirt Runners". This is an excerpt from that poem:

The rain is on our lips,

We do not run for prize.

But the storm the water whips

And the wave howls to the skies.

The winds arise and strike it

And scatter it like sand.

And we run because we like it

Through the broad bright land.

Mr. Sorley coached his team of recruit soldiers to win the inter-regimental championship before going to the front. He was killed by a sniper's bullet in October 1915, at age 20.

The poem and background to it are drawn from Running Times magazine.

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For the Love of Running and Bicycling

Fitness In addition to just loving to run, I run for fitness. But how do we know if we are becoming more fit? I learned recently of a study done by the Department of Nutrition and Exercise Physiology at the University of Missouri. They measured bone density on a number of adults, both inactive and active. They found that after the age of 40 our bone density deteriorates. They then split their study subjects up into groups to find out what affects exercise had on bone density. After one year, they found that those who did weight lifting gained the most overall bone density while runners and others who participated in activities that provided impact forces, gained bone density in their legs hips and spines. So, running not only helps prevent the loss of bone density, it helps gain it back.

I also recently came across a method of measuring our fitness age. The Norwegian University of Science and Technology (NTNU) did a number of tests in their Cardiac Exercise Research Group (CERG). They then used the results of these tests to develop a World Fitness Calculator. It is available to use free of charge on their website at https://www.ntnu.edu/cerg/vo2max . In my case, according to this calculator, I am 61 years old and have the fitness of an average 36 year old. So, I guess running and bicycling have improved my fitness.

I met Rochelle Ten Haaf of the local Arthritis Society at the Turkey Trot. I learned that the Arthritis Reha-bilitation and Education Program (AREP) helps people with arthritis at no cost to the client. Their pro-gram includes exercises to reduce stiffness, increase strength, and improve fitness. When Rochelle learned of our walking clinic for seniors, she recommended it to her clients. On Nov. 14 they are holding the Jingle Bell Walk and Run for Arthritis, a fund raiser for this program. You can find out more at http://arthritis.ca/events/jingle-bell-walk-run . We are providing a clock, safety vests, and traffic cones. I encourage you to spread the word.

Upcoming Pacers Classic – Our annual Club Championships, run on the course used for the Springbank Interna-tional Road Races, will be held on Nov. 22 this year. Kevin Garlick is the Race Director for this event and is looking for volunteers. Please email him at [email protected].

Annual Luncheon will also be held on Nov. 22 at Westhaven Golf Club. Jeff Orchard is organizing the Club celebration this year. If you have anything to contribute for our door prizes, it will be much appreciated.

And, it’s election time. We have seven elected positions on the board, all of which are up for election each year. I believe that it makes for a better Club if we have members rotate through these positions so that those of us on the board don’t get stale. New ideas help revitalize any organization. And, if you don’t feel comfortable with an elected position, there are non-elected positions that provide you with an oppor-tunity to be involved without the obligation of attending executive meetings. Please consider joining the board for a year.

Looking forward to seeing you at these events!

Richard

https://www.ntnu.edu/cerg/vo2max

http://arthritis.ca/events/jingle-bell-walk-run

mailto:[email protected]

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Fog over Grand Rapids

2015 Grand Rapids, Michigan, Marathon, October 18, 2015 By Jeff Orchard

It was somewhere around mile 24, when I was in a foggy haze of muscle stiffness and pain that I asked myself why any person would willingly subject themselves to such punishment.

I heard the answer in the voices rising on the wind, cheering us home; I saw it etched on the face of a run-ner near me. It is about the finish line and the fight to get there. Not just on the day itself, but in the many days leading up to it. Nothing worth having comes without some kind of struggle, or work. And finishing a marathon pro-vides a sense of personal accomplishment matched by few other things.

The Where, the When, the What, and the Weather

Grand Rapids Marathon, Grand Rapids, Michigan, Sunday, October 18th

Race start time: 8 am.

Weather: nearly perfect (if a little cool): 2 Celsius, with NW wind at 10 k/hour; light cloud cover to start, then clear skies for the remainder of the race.

Hotel: Country Inn, near GR's airport. Distance from race start line by rented van: a little over ten minutes. Dis-tance of parking lot near YMCA from start line: about 1 minute by foot (which was fantastic).

Arrival at race site on race morning: just before 7:15am.

The Preparation

The main goal was to follow a marathon training program. It didn't really matter which program, as long as it was half-decent, and as long as it was followed as well as I could. So, after looking about, I went with Pete Pfitzinger's Advanced Marathoning program.

More than a few of us limped through the summer humbled by injuries. In some ways, making it to the start line in Grand Rapids was an accomplishment in itself. I, for one, had a stubborn abdominal strain which slowed me down, but fortunately didn't prevent me from competing.

Race Set-Up and Course

Pretty good. Generally well organized with clearly marked mile markers and frequent water/gatorade tables; also plenty of gel stops; got a little crowded around some water stops on the narrow park paths (Andrew Jones, who ran the half marathon, had to wade though slower runners at one stop who were directly in his way).

Other good points: there was a abundance of Port-a-Johnnys near the parking lot by the start line with little to no line-ups for them; free use of clean, private showers after race which we were most grateful for after toughing out 26.2 miles.

Course: an out and back kind of double cloverleaf with a couple of rollers in the middle.

The Plan

"The Basics of Marathon Physiology indicate that the best strategy for the marathon is relatively even pacing." Pete Pfitzinger, Advanced Marathoning

That was pretty much it. Start slowly, 30 seconds off pace, using the first mile or so as a warm-up, then run as even a pace as possible and hope to have something left at the end.

Executing in the Plan

Felt anxious in the lead-up to the race. Felt calm and focused at the race start. Consciously held back in the first mile to keep the pace at just about 7:10. My GPS watch took a while to start, but I was able to get a reading of, and feel for, the pace in the first mile. The rhythm came pretty easily after that, and I settled into race pace feeling like I had energy to spare. Felt the need to pull back a few times in the early and mid parts of the run not wishing to stray from my planned mile splits. Enjoyed the race up until I found myself starting to wrestle with the pace during miles 16 through 20.

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It required a fair bit of concentration to maintain the pace after that. Focused on keeping the stride turnover quick. Tried to pick up speed after mile 23 to bring things home strong, but the pace was starting to slip from me and I was tightening up. It took everything I had to maintain some semblance of form in the final couple of miles.

Overall, a great and humbling experience. This was one of the toughest running challenges I have faced, and one of the best long distance races I have ever run. But even if it wasn’t, I would have been happy to have given eve-rything I had.

Race Fuel

Chose to use Gatorade instead of gels as race fuel. Worked well. Carried two gels with me in my gloves, in case needed, and consumed a third while waiting in the starting chute. Otherwise, it was all Gatorade, especially in the early stages of the race, and some water also taken along the race route.

The Numbers

Race Results:

Chip time – 3:00:50

Average pace – 6:53 / m

Time in previous marathon – 3:25:30

Nice touches: the singing of the Canadian national anthem before the race; the second half of the course for scenery, winding through the parklands of Grand Rapids. Made for a few tight turns and some small rolling hills, but nothing that proved too much of a problem.

Other Observations: Turn for half marathoners not clearly marked; course was crowded in spots; the marshalling was a little light; and the merging of the half and marathon runners did not work so well

Worth mentioning: London Pacer Andrew Jones finished 8th

overall, and second in his age category, in a time of: 1:17:27.

Location Net Time Clock

Time

Time of

Day Pace

Pace Be-

tween

Start 00:00 0:04 7:59:44

7m Split 48:37 48:41 8:48:21 6:56 /mi

6:50 /mi

Half Split 1:30:23 1:30:26 9:30:06 6:53 /mi

6:51 /mi

20m Split 2:17:36 2:17:40 10:17:20 6:52 /mi

6:57 /mi

Finish 3:00:50 3:00:53 11:00:33 6:53 /mi

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Jeff near the finish at Grand Rapids—Way to go Jeff!

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PACER RESULTS October 2015

Wausau Marathon Wausau, WI Aug 22, 2015

Overall Name Gun Time Age Group AG place

138 Jamie Harris 5:53:17 M65-69 5

Festival City 10K Stratford, ON Oct 4, 2015

Overall Name Time Age Group AG Place

37 Andre Schwering 46:07 M40-49 7

103 Bill Tofflemire 57:08 M70+ 2

Victoria Marathon Victoria, BC Oct 11, 2015

Overall Name Gun Time Chip Time Age Group AG place

27 Sean Peicheff 2:55:13 2:55:10 M40-44 6

Run to the Fair 5K Dorchester, ON Oct 11, 2015


11 Teresa Novick 20:50 Masters 1

Chicago Marathon Chicago, IL Oct 11, 2015

Overall Name Net Time Age Group AG place

2097 Dave Carver 3:14:38 M50-54 77

21475 Gord Melville 4:41:40 M65-69 62

25896 Rita Melville 4:59:39 F65-69 18

Turkey Trot X-C 6K London, ON Oct 12, 2015


3 Andrew Jones 23:51 M40-49 1

67 Adam Blacklock 32:53 M30-39 6

Vulture Bait 25K Trail Race London, ON Oct 17, 2015


20 Brian Hillis 2:09:30 M50+ 4

31 Kevin Garlick 2:17:04 M50+ 7

90 John Reardon 2:43:51 M50+ 22

91 Carl Keevil 2:43:59 M50+ 23

92 Julianne Kenny 2:44:03 F1-49 31

98 Eric Magni 2:46:28 M50+ 25

117 Sarah Baxter 2:56:55 F50+ 8

148 Mark Fenton 3:37:34 M50+ 30

165 Don Ramsden 4:03:18 M50+ 33

171 Richard Darling 4:08:20 M50+ 35

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Grand Rapids Marathon and Half Grand Rapids, MI Oct 18, 2015

Half

Overall Name Gun Time Net Time Age Group AG place

8 Andrew Jones 1:17:28 1:17:27 M45-49 1

117 Paul Hobin 1:38:35 1:38:16 M50-54 6 PB!

1406 Sara Morrison 2:31:10 2:27:33 F55-59 24

Marathon

49 Jeff Orchard 3:00:53 3:00:50 M50-54 6 PB!

296 Dave Carver 3:40:30 3:39:30 M50-54 24

Detroit Marathon and Half Detroit, MI Oct 18, 2015

American Half


543 Bill Spackman 2:09:47 2:09:02 M65-69 3

International Half


3122 Michelle Braecker 2:24:07 2:07:18 F45-49 135 PB!

10435 Deborah Todgham 3:45:50 3:22:54 F45-49 768

Marathon

552 Patrick Connor 3:45:41 3:43:14 M55-59 26

1398 Jeannine Wright 4:29:00 4:16:17 F40-44 56

3639 Frances Whiston 6:47:38 6:22:36 F60-64 11 1st Marathon!

3693 Jacqueline McAllister 6:56:34 6:31:33 F50-54 142 1stt Marathon!

Waterfront Marathon and Half Toronto, ON Oct 18, 2015

Half


2578 Jeff Rowell 1:54:00 1:52:05 M55-59 81

8103 Richard Nancarrow 2:40:52 2:24:45 M65-69 40

Marathon

2458 Jenn Andrade 4:39:26 4:22:23 F50-54 62

Mental Health Run and Walk 5K London, ON Oct 25, 2015

Overall Name Time

19 Simona Dobransky 29:32

47 Frances Whiston 36:26

48 Auke Beerschoten 36:32

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Niagara Marathon and Half Niagara Falls, ON Oct 25, 2015

Half


651 Shauna Stewart 2:15:14 2:14:14 F30-39 117

653 Dan Versloot 2:15:14 2:14:14 M20-29 34

901 Paula Muxlow 2:30:18 2:28:44 F50-59 72

Marathon

123 Dave Carver 3:40:24 3:40:19 M50-54 21

340 Robert Campbell 4:16:16 4:15:45 M50-59 42

695 Robin Farley 5:57:27 5:56:36 F50-59 50 1st Marathon!

Ragnar 194.8 Mile Relay Chattanooga to Nashville, TN

Oct 23-24, 2015

2nd of 6 teams in the Men's Masters Division – “Geezer Guys” – 26:47:33.4 – 194.8 mile relay

4th of 29 in the Men's Open Division

18th overall of 295 Teams.

(Team Members: Bob Weir, Gord Ball, Kevin Garlick, Bob Ripley, Nick Groot, John Ferguson, Eric Martin, Mike Blencowe, Bruce Lamb, Dave LaDouceur, Gerald Macdougall and Arnie Spivey)

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The Road to Detroit - - - Jackie McAllister

We know all good things come from being out on the town in Cozumel, Mexico on New Year’s Eve! That is when we signed up for the Detroit Free Press Marathon, just after midnight on Jan 1, 2015. This would be our first marathon.

We had trained with Sherry over the last couple race seasons and she had trained us well for our half marathons. Making this leap, we knew Sherry would be the person who could help us accomplish our goal.

Really serious training started in the late spring/early summer session. As you are aware, Sherry sends out these training plans. They usually arrive in your mailbox unannounced. Sherry will include a little antidotal phrase and a let me know if this plan seems too ambitious. Well at first glance seeing Sunday long runs with distances of 28, 30, 35 km, well that seemed ambitious. However I took the training plan in stride and starting working towards the end goal, the full marathon in Detroit in October 2015.

The usual things happened, shoe issues, GU issues, poo issues. We worked it out. And we kept trucking along. It was good, it was bad and then there was some serious ugly. A few of those hot Port Stanley runs didn’t end with pho-tos that could be displayed on any Running magazine front cover. But, we did it! That is what mattered.

So onto the big race. Lots of planning involved in this. The most important part of the planning was, which liquor/lotto/cheque cashing building were we going to go to and find our Bad Ass beer??

Arrival in Detroit had its own set of issues, but everyone made it safely. Plans to head out past 8 Mile Road to visit our favourite Vinsetta’s Garage for the most awesome Mac n Cheese in the world, and of course Bad Ass beer, had us heading out early for dinner and early back to the Inn for a good sleep.

Up early the next morning, my running buddy had a great breakfast planned, I had a blueberry scone from the local Whole Foods. We were fortunate, the Inn on Ferry Street shuttle bus driver took us downtown, really close to the race start line. We gathered in the cold, got ourselves into our corral. As we waited for the start gun, little snow flakes start-ing falling. Yay! We had shorts on!

We started about 20 minutes after the first wave start. Crossing the Ambassador Bridge is an incredible feeling. It is an overwhelming feeling of freedom, patriotism, energy. Crossing back into Canada, the Canadian Border Protection Services were cheering on the runners. As first time marathoners, we were recognized because of our Green bib. We ran along the waterfront, it was beautiful and cold. Then onto the tunnel. Well, the tunnel was warm, bottlenecked and lots of people taking pictures. Just had to focus on getting through. Exiting the tunnel was American Homeland Secu-rity, lining the exit of the tunnel, cheering and clapping, high fiving, calling out your name and a big sign that Welcomed Runners back to the United States. This was energizing to see all the support.

It was cold….however a group of individuals “tailgaters” were outside the MGM Grand, just before the ½ Marathon turn, holding out bottles of Jack Daniels and other assorted bourbon for the tasting. They would call you by name to come over and take a sip from the bottle. You could also have a freshly cooked piece of bacon if you wished. Needed to stay fo-cused.

We exited the downtown area at the split where the marathoners start to head towards the

residential area. My Garmin was low on battery, kept on turning off and wasn’t really track-

ing too much of anything. I was getting tired, I was cold and was starting to fight the heavy

legs. Then like an Oasis, I entered Indian Village. Indian Village didn’t have any sanc-

tioned water stops, but they did have beer stops. The first such refreshment station adver-

tised NO WATER HERE, ONLY BEER. So, I said to myself why not, I think the Elites have

long since past the finish line. Let’s try a new experience. The beer was cold, the people

were friendly. Then a few houses down, another BEER stand. Okay, why not, I think I

have probably already forfeited the prize money. Around the corner, what should appear

but a BEER and PRETZEL station with loud polka music. The Aid Station crew noted I was

Canadian and offered up

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TWO cups of beer. This community of Indian Village and their spirit sta-tions were a welcome site at this time in the race. One house (err Mansion) had a full brunch laid out with mimosas. Another home had a mock up stone wall that you were encouraged to “Run through the Wall”. Another fellow had a Jelly Bean station. I should have figured out, that with this great neighbourhood experience there must be something coming up. That something was Belle Isle. The only portion of Detroit that is like a great Northern Expedition. The wind was blowing in every direction, it was cold, you were exposed. There were some nice young people handing out Her-shey’s kisses just after you crossed the bridge. However, I thought to my-self you have already deviated from your original fueling protocol, so just stick with your Tap Endurance Gels to get you through. By this time, my legs were really heavy, wasn’t sure if they were mile markers, kilometer markers, started to wonder why people do this, it felt like my shirt collar was rubbing my collarbone, my shoelace came undone. I stopped to tie up my shoe, and couldn’t really bend over. So I tried to put my foot up on the curb. As I was doing this one of the Biggest Loser first time Marathoners went by and asked “Can I help you ma’am”? I thanked him for his kind ges-ture, mumbled under my breath, tied my shoe and started again. I kept thinking this is never going to end, and then I saw the familiar downtown streets. Yay! Then I started thinking about why people do this, what a great feeling it will be to finish, what a great day it is to be out running, then my thoughts turned to I dislike every song on my iPod. I was fumbling with the iPod, finally turned off the shuffle and listened to Bob Seger’s “Get out of Denver” for the last 2 kilometers.

I could see the finish line. I could see my best running buddy Frances on the sidelines cheering, I could see my husband Gary, number one Beer and Cheer squad member cheering. What an incredible feeling. I crossed the finish line. I was greeted by a young man who put the Mara-thon Finisher medal around my neck, and congratulated me. He looked at me and said you have finished it, you are done, YOU are now a MARA-THONER!

Frances and I basked in the glory of our medals, got our blankets, and headed back to the car to drive home to London. When we stopped at the border coming back, we were asked the usual questions, how long have you been away, did you buy anything….I replied, I ran a mara-thon and I have some Bad Ass beer in the trunk to celebrate! He waved us on through.

So as far as our Detroit Marathon Most Excel-lent Adventure, it is one that I will never forget. Detroit really shone that day. The course was great, the course support and volunteers were awesome. What a great first time Marathon experience.

Will there be another Marathon Most Excellent

Adventure?

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The Annual Pacers' Fall Luncheon, November 22nd

Confirmations and ticket payment ($35 per person) needed by November 14th!

Don't miss out. Contact any member of the London Pacers' executive today (Jeff, Richard, Sherry, Angie, Maureen, Kevin or Adam)

It would be great to have all of our members there. This is the time for us to come together and celebrate the year: trail-runners, road-racers, track stars, cross-country aficionados, race-walkers, and marathoners.

The luncheon starts at 12:30pm and finishes by 4 pm. The cost of the tickets are $35.

Donations for door prizes welcome. One of the great features of the annual fall luncheon, in addition to the food and great company, is the draw prizes. We have had some wonderful prizes donated in the past. If you or your place of business have anything to offer for one of our draws, please contact a member of the Pacers’ executive.

Date & time: Sunday, November 22nd, 12:30 to 4pm

Price per person: $35 (contact any Pacer executive to book your spot)

Menu: Chicken Buffet with vegetarian and vegan options

Draw prizes: donations or ideas welcome

Sunday morning pack runs: come join us at the Rowing Club on Sundays at 8 am. A won-derful way to enhance your training with help from your fellow club members. Also a great op-portunity for new members to meet veteran club members.

Annual Charity Bear Potluck

Mark your Calendars, for the first Sunday in December, the 6th and set your best recipes aside

for the The Annual Charity Bear Potluck.

All proceeds raised will go towards a donation to the CC Carrothers elementary school track team.

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Education Opportunities

Dec 5 Toronto VDOT Coaching Clinic with Jack Daniels. Dr Daniels is an Olympic medallist and has coached seven Olympians and advised countless others. Suitable for runners who have a quest to learn more about the scientific aspects of running

http://runsmartproject.com/coaching/dr-jack-daniels-vdot-coaching-clinic/

Dec 5 Hamilton McMaster Triathlon Clinic Barrie Shepley and a host of coaches, athletes and specialists in a whole day of clinics, seminars and talks.

http://personalbest.ca/workouts-events-camps/training-days/100-2015-mac-clinic.html

Athletics Canada is offering free webinars for members. There have already been several excel-lent ones that AC (including masters) members can watch and there are two more planned for up-coming months.

http://athletics.ca/programs/coaching/webinars/sthash.Dp4I1JFZ.dpbs

Human Kinetics Publishers offers free webinars, including those featuring Pete Pfitzinger and Nancy Clark.

http://www.humankinetics.com/all-webinars

http://runsmartproject.com/coaching/dr-jack-daniels-vdot-coaching-clinic/

http://personalbest.ca/workouts-events-camps/training-days/100-2015-mac-clinic.html

http://athletics.ca/programs/coaching/webinars/sthash.Dp4I1JFZ.dpbs

http://www.humankinetics.com/all-webinars

Newsletter The London Pacers Running Club · 2018-01-29 · 1 Newsletter November 2015 The London...

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