Y Runner:
A Newsletter
Year 1, Issue 3
May 2015
Race results, upcoming events, profiles, tips, notes, and
miscellaneous observations for runners, tri- and bi-athletes, and
others of the Macomb, IL, area, especially those affiliated with
the McDonough County YMCA.
***
HOT TIP
HYDRATION NOTES FOR SUMMER RUNNING
About 55% of a woman’s and 60% of a man’s body is water. This is about 10 gallons for a
150-pound man.
About 1.5 to 2 quarts of water should be consumed on an ordinary day without hard
exercise.
Sweat losses of 2 quarts of water per hour are possible for some athletes while exercising.
Most people lose less.
The thirst reflex has a time lag; thirst does not start until you are moderately dehydrated.
Dehydration is a water loss of 1% of body weight.
The blood loses water first. It is normally 90% water.
A water loss of 9-12% of body weight is fatal.
One quart of water weighs about two pounds.
Weigh yourself going out and coming in to find your typical rate of loss.
Have a plan to deal with this.
Y Runner
May 2015
Race Results
(Y Runners in Bold)
Nearly Naked Mile
Western Illinois University
Macomb, IL
2-21-15
One mile untimed fund-raiser for Sgt. Teddy’s
Friends and YMCA Youth Scholarship Program.
First Female: Maya Stovall
First Male: Ben Houston
Spirit Award: WIU ROTC Chapter, eight members in
the race.
62 runners participated.
*
Kelly’s Fun Run Walk
(St. Patrick’s Day 5K)
Quincy, IL
3-15-15
Macomb Area Runners
F010 Brooklyn Mast 3rd 56:33.76
F2529 Jessica Moore 2nd 28:26.12
F3539 Stephanie Mast 56:34.25
F4044 Jodi Hyde 2nd 30:19.09
F4549 Ann Comerford 31:27.92
F4549 Lori Bilbrey 33:34.20
F5054 Cindy Cavett 1st 26:37.56
*
Interplanetary 5K
Riverfront Museum
Peoria, IL
3-21-15
Macomb Area Runners
Jessica Moore 3rd F2529 26:52.06
Jenna Richard 9th F2529 34:30.20
*
Lincoln Presidential Half Marathon
Springfield, IL
4-4-15
Macomb Area Runners
Darbie Renfrow F2024 2:08.08
Tyler Schoon M2024 1:49.49
Ada Fowler F3034 1:53.46
Nicole Allensworth F3539 2:01.31
Neil Baird M3539 2:43.03
Shea Trost M3539 1:35.19
John Fowler M4044 1:49.19
Kathryn Rutledge F5559 2:38.03
John Stierman M5559 2:00.07
Don Nelson M6064 1:57.13
West Prairie 10K/5K/1M
Sciota, IL 4-4-15
10K
Overall Female Winner
Rachel Ginsburg 51:51
Overall Male Winner
Matthew Butler 44:30
Other Female Runners
Gloria Delany-Barmann 55:18
Dorothy Tate 1:01.45
5K
Overall Female Winner
Crystal Chinn 26:16
Overall Male Winner
Kinsley Addison 22:40
F14-and-Under
Ellie Powell 30:15
Julia Havens 34:05
Ali Arnold 34:34
Natalie Moore 39:46
Bailey Cale 40:09
Meadow Boden 49:22
Bree Chapman 49:22
M14-and-Under
Cody McKee 28:15
Carter Powell 32:55
Josiah Mendoza 37:28
Owen Torrance 39:14
F1519
Ashley McEwen
F2024
Courtney Driskell 31:24
Erica Webster 50:22
Ashley Kennedy 52:45
F3034
Brentney Hickenbottom 30:15
Kamille Breuer 30:59
Lindsey Schwerer 32:34
Tammy Royer 40:29
Beth Chatterton 42:33
M3034
Jason Breuer 28:02
F3539
(Crystal Chinn 26:16 Overall Winner)
Jami Hocker 26:53
Jessica Dunn 30:00
Jamie Blankenship 30:51
Haley Hickenbottom 32:00
Michelle Powell 32:09
Jennifer Carley 32:15
Bambi Beckman 34:54
Liz Mendoza 37:29
Jessica Branch 50:29
M3539
Brett Powell 33:30
F4044
Jody Havens 34:05
Brittini Chapman 49:46
M4044
Bradley Beekman 30:55
Daren Havens 34:19
Gordan Blankenship 38:49
2
Y Runner
May 2015
F4549
Shari Connell 31:06
Cheryl Webster 52:44
Jan Shoemaker 52:45
Lisa Butterfield 57:05
M4549
Darren Webster 50:23
F5054
Rhonda Huston 32:39
Sheena Boden 49:46
Susan Dixon 57:04
M5054
(Kinsley Addison 22:40 Overall Winner)
F5559
Patty Battles 51:14
F6064
Kathy Heikes 38:04
Sheila Haley 46:18
Sherry Hoyt 50:29
M6064
Greg McKee 38:04
Don Haley 46:18
M65+
Wayne Ridle 28:28
Jami Havens 12:25
Other Male Runners
Carter Powell 8:51
Drew Havens 9:48
Jaden Breuer 10:00
*
St. Louis Marathon
And Half Marathon
St. Louis, MO
4-11-15
Marathon
Dana Bainter, M5559, 11th of 54,
3:44.57
Half Marathon
Kyla Blazek, F3539. 48th of 563,
1:51.19
*
Carl Sandburg College
2 and 4 Mile Charger
Challenge
CSC Campus
Galesburg, IL
4-18-15
1M Kids Fun Run
Overall Female Winner
Ava McKee 7:44
Overall Male Winner
Broc Beekman 8:32
Other Female Runners
Ellie Powell 8:32
Maris McKee 9:12
Macy Powell 9:49
Ella Breuer 9:58
Brynlee Beekman 10:01
Emily Hickenbottom 10:45
Macomb Area Runners
Four Mile Race
Julia Burns F4549 1st Place 32:12
Dennis Werling M60+ 2nd Place 34:48
***
Upcoming Races
May
2 – Tevar 5K Run & Walk – Macomb, IL (Old Dairy) – 8 a.m.
2 – CBRC 24-Hour Run – Eldridge, IA – 7 a.m.
2 – Lake Run – Bloomington, IL (Lake Bloomington) – 12K, 7K, halfM – 1:30 p.m. GMT
3 – Red Shoe Half Marathon – Iowa City, IA – 8 a.m.
9 – Run For The Cure – Peoria, IL (Metro Center) – 5K – 8 a.m.
9 – Fat Ass 5k and Street Party – Springfield, IL (100 7th St.) – 10 a.m.
9 - Kathy Simmons 5K Walk/Run/Roll – Macomb, IL (Citizens Bank Plaza) – 7:30 a.m.
9 – Komen 5K – Peoria, IL (Metro Center) – 8 a.m.
10 – QC Distance Classic – Rock Island, IL (Augustana College) – half M, 5K – 7:30 a.m.
16 – Bridge Gap To Health – Quincy, IL (Clat Adams Park) – 5K, 10K, HalfM – 8 a.m.
16 – Lincoln Memorial Gardens Trail Run – Springfield, IL – 8K – 7:30
16 – Great River Bridge Run – Burlington, IA (Front Street) – 6M, 2.2M -- 8 a.m.
30 – Passavant-Powerade 5 & 10K – Jacksonville, IL – Westgate of Hosp. – 7:30 a.m.
3
Y Runner
May 2015
June
2 – QC Senior Olympics 5K – Rock Island, IL (Augustana College, Erickson Field) – 6 p.m.
2 – Sodbuster 5K – Good Hope, IL – 7 a.m.
6 – 8K Trail Run – Wildlife Prairie Park (near Peoria) – 8:30 a.m.
6 -- Strawberry Strut – Carthage, IL (Courthouse) – 5 mile – 8:45 a.m.
20 – Steamboat Classic – Peoria (Riverfront) – 4 miles, 15K – 7 a.m.
20 – Old Farmers’ Run – Blandinsville, IL (downtown) – 4 miles – 7 a.m.
27 – Heritage Days 4 Miler – Macomb, IL (Old Dairy) – 7 a.m.
July
4 – Firecracker 5K,10K – East Moline, IL (733 15th Ave.) – 7:30 a.m.
4 – Hannibal Cannibal – Hannibal, MO – 5K, 10K, 15K – 7 a.m.
11 – Jed Johnson 5K – Fairview, IL (Valley Park District) – 7:30 a.m.
18 – JT’s 5k Run -- Peoria, IL (Riverfront near New Amsterdam) -- 8 a.m.
25 – Bix – Davenport, IA (RiverCenter South Hall) – 7M – 8 a.m.
Injuries
***
Common Running Injuries
What To Do About Them
(A short and dirty collation from multiple sources)
Sore Hamstrings
Persistent soreness on backs of thighs.
Risk Factors: tight hamstrings (common); quads stronger than hamstrings.
How to Avoid or Address: warm up; strengthen hamstrings, as with hamstring curls, back
bridges; rest the leg; elevate it when sitting or lying down.
Achilles Tendonitis
Pain in the Achilles tendon.
Risk Factors: an abrupt increase in training intensity or volume -- as in adding distance,
hills, or speed work; weak calves.
How to Avoid or Address: increase training gradually; strengthen calves; R.I.C.E. (rest, ice,
compression, elevation).
Plantar Fasciitis
Discomfort in tendons and ligaments from heel to toes.
Risk Factors: high or low aches; running on hard surfaces; worn shoes; a weak core
affecting gait.
How to Avoid or Address: do core work, as with planks; replace shoes; run on grass or
track; roll feet over a bottle several times a day (maybe a cold or frozen bottle), stretch the
calf muscles.
Runners’ Knee
Irritation under knee cap.
Risk factors: weak quads; overpronation; overuse.
How to Avoid or Address: strengthen quads; replace shoes; take time off.
4
Y Runner
May 2015
Shin Splints
Pain in toe-lifting muscles along front of shins.
Risk Factors: newbie status; old shoes; high or low arches.
How to Avoid or Address: replace shoes; cross-train to reduce impact; consider orthotics;
strengthen calves.
Iliotibial Band Syndrome
Soreness along outside of thigh, often near knee.
Risk Factors: a leg-length discrepancy; weak hip abductors, glutes; running on crowned
surfaces or tight turns.
How to Avoid or Address: do side leg lifts; do squats; run on flat surfaces; reduce time
running on tracks; rest.
***
Training Habits
Jessica Moore
“Coming out of the cold winter months, it is so hard to get back into consistent
running. I know I am not alone when it comes to winter running struggles. Throughout the
winter, I usually turn to strength training and light running. A couple times a week, I either
bundle up or hit the indoor track for a short run of three or so miles. Besides that, I find
that my body responds well to strength training, which also helps me come back into
running come spring.
“Now that the weather is nice, I have completed the first couple steps of coming
back to running. First, I signed up for races. Having a purpose to my running helps keep
me moving and motivated. Personally, I run a race about every week. These range from
5K’s up to half marathons, however most are shorter races. When finding that ideal race to
train for, I think about my goals for that running season, and where I hope to be by
December. For this year, I want to run another half marathon, so I picked Quincy’s Bridge
the Gap race as a goal race. I also have Galesburg’s Run Galesburg Run as a back up. In
the meantime, I find other races to keep my speed and motivation up.
“Outside of the racing world, I have found my biggest motivation this season is
finding the proper running buddy. This unexpectedly came from my 5-year-old lab,
Grace. One of my races this season was the Donna Phillips 5K. I set this as a goal for Grace
and me, and she completed the dog 5K with me in first place, with a personal record for
her. Even though the race is over, she has proven to be a fantastic running partner, and
great motivator.
“Once a week, I run my long distance route. Each week, I increase this distance by
one mile. This week, I managed 8 miles. My secret? Grace. Even though she is not trained
for that distance, she makes a great companion for some of the race, and also helps break
up the monotony of that distance. I find that running the first few miles alone, and then
picking Grace up for the last 2-3 helps break up the distance as well as keep myself
motivated on a long run.
“Overall, my training changes gradually from winter to spring based on my own
goals. To get back to spring running, I suggest setting a goal race, running some practice
races, and finding that perfect running companion. If you do not have a dog at home that
you can run with, look for local runners and find out when they run. It is amazing how much
more fun a run can be when you have someone at your side.”
5
Y Runner
May 2015
*
Adele Langworthy
“I am a 35 years old. I have been a runner for about 15 years. Running has played
a large role in my life and my relationship with it is always evolving. I am a special
education teacher and I have four children. My husband and I are foster parents so our
family is always changing and growing. My life and house is crazy and busy. Running has
become my sanity, my time to think, vent, problem solve, ponder, and recharge. My
running partners have become wonderful friends, advice givers, encouragers, challengers,
and teammates. We run in the wee hours of the morning (4:45 a.m.). We run when it is
90 degrees and we run when it is 30 degrees below 0. We run in the dark, the snow, the
rain, and the wind. There is something peaceful about running in the morning before the
world is awake. There is a strength we feel when we make it through a bitter cold morning,
or get soaked in a downpour. The strength we get from those runs gives us the tenacity
and determination to make it through the challenges that come our way during the rest of
our day. Sometimes we are training for a race and sometimes we are just training for life.
“I would like to say that I have some wonderful tips for running and healthy eating,
but the honest truth is that it is hard! Some nights I am up with sick kids or babies and all I
want to do is crawl back under the covers when the clock says 4:22am, but I get up.
Sometimes my hips, knees, and tendons hurt when I’m running, after I’m done running, or
during a run, but I keep going. There are nights where I have a bowl of cereal for supper at
9pm and by the middle of my 7 mile run the next morning I am out of energy, but I push
forward. The hardest part of running is that first step. If you can get to that first step, the
rest fades away. I am amazed that time after time when I start a run feeling completely
exhausted and depleted that I can end a run feeling energized and happy. I look forward to
continuing to develop as a runner and seeing where the road takes me! I would encourage
everyone to try running. Find a friend, make it a priority, be consistent and running can
change your life.”
Prepared by Deckle McLean
© Copyright YMCA of McDonough County
6