NOVA Running Club Records

NOVA is moving into action and building our list of Club Records!  We are reviewing race results and tracking the top 10 times achieved by NOVA members for all races from the 400m to the Marathon, going back to NOVA's inception in the 1970s. We are relying on the memories of our club members and previous board members to track these down, and understand it will be an evolving process, both as we collect and update records and as new records are made (and broken!) If you have a speedy time and wish to submit it to the record books, please email Justin Buenaflor at  justinbuenaflor@hotmail.com or Erin Masterson at erincmasterson@gmail.com The race spreadsheet can be found under "NOVA Links" on the right of the Blog, and also here: 

https://docs.google.com/spreadsheet/ccc?key=0AsULbNNVH-7xdEdKNTh0b19vV3MyM1JrT3BnM0hKd1E&usp=sharing

NOVA Team Profile: Dave Wertz

PRs

Dave Wertz
photo: GRC

5K: 15:16
8k:  25:57
10k: 31:58
10 Mile: 53:21

Seven years ago, before he became the elite runner we know him as today, Dave Wertz had no formal background in running, and limited his workouts to a little jogging to stay in shape. Fast forward to 2013, and Dave is burning up the track and the roads as one of the top competitors in the Georgetown Running Club (GRC). Along the way, he came a shining star of the NOVA Running Club, a leader and mainstay in the local DC running scene, a husband, and father.

Dave's running career got started in the spring of 2006, when he attended his first NOVA track practice. He found NOVA through the trusty Google, and the decision to show up at his first practice was made easier by the convenient workout locations of TC Williams and Bluemont Park near his home and office. One sunny spring day, he came out to TC and started his running journey. Dave was initially hooked by the friendliness of the club and the challenge of completing a track workout. Those two factors are still very motivating to him today. From the start, Dave was impressed by the NOVA team; everyone he met was very nice, down to earth, friendly, and enthusiastic about running. In his opinion, NOVA strikes a nice balance between being competitive and being social and fun, and he has always thought that NOVA is a caring group.He thinks that NOVA is a great running club; one where members can shoot for lofty PRs, but at the same time find a sense of community through club happy hours, holiday parties, trail cleanups, and races. Dave met his wife Caroline at track practice initially, but got to know her even better at club social events. They now have a one year old daughter.

As time passed, Dave's emerging talents caught the eye of NOVA Coach Jerry Alexander, who also coaches the elite runners of GRC. Under Jerry's guidance, Dave has made the transition to GRC with enormous success. Dave credits much of this success to Coach Jerry himself. He says, "There is no way I would have achieved any of my current PRs without Coach Jerry. I think that Coach plants the seed in your mind of what you might be able to accomplish, and once you put in the work and start believing you can do it, there’s a really good chance you will hit your mark." Dave appreciates that Coach Jerry really wants his runners to do well, and to that end, offers advice and words of encouragement, and designs workouts that are in line with his runners' goals.  And he does all of this with tireless consistency. Dave has always found Jerry to be a very motivational force in his running endeavors, saying, "Whether I raced well or poorly, Coach always seems to offer words that encourage progression onwards." 

While some runners are more solitary, working for themselves and motivated by an inward drive, Dave gains his motivation and inspiration primarily from those around him, especially Coach Jerry. He respects that Jerry offers a realistic assessment of his fitness level and PR goals, along with endless time and advice. As Dave says, "For any “big” race, as much I want to race well for myself, I know that Coach is pulling for me too, and don’t want to let Coach down. There is definitely a “we” component to my running career." As he builds upon his stellar running success, Dave continues to set challenging goals for himself. This year, those goals include lowering his 8k PR and running sub 53 minutes in the Army 10 Mile. With such a clear headed focus, appreciation for his success, and the respect for the work required to get there, Dave is sure to meet these goals. NOVA is proud to have helped him find his start and to call him one of our legacies.

Race Recap: GRC Father's Day 8K

As evening twilight approached, the humidity remained thick; the clouds of dust rising from the C&O Canal Towpath choked the air. The crowd of anxious runners edged closer to the starting line. Awaiting them at the end of the race - a tantalizing beacon - rows upon rows of Georgetown Cupcakes at the finisher's table, bravely standing up to the heat as long as their frosted tops would allow. 

GRC's Susan Hendrick and Maura Carroll with the cupcakes
photo: Erin Masterson

Some people choose to honor their fathers on Father's Day by taking them to brunch. Others, by sending a card, or a gift of a new tie or socks. For over 260 runners, however, the best way to honor their fathers was to show up and race the 4th annual Georgetown Running Club (GRC) Father's Day 8K, held Sunday evening, June 16 at the C&O Canal Towpath in Georgetown. The Father's Day 8k was started by GRC as a way to support the elite racers of GRC as they travel to national-class meets around the country. Perks of the race, in addition to the fast, flat course and scenic out and back route, included the post-race Georgetown Cupcakes and a sweaty happy hour/awards ceremony at Chadwicks in Georgetown. The race attracted a variety of runners of all ages and skill sets, both local to DC and from as far away as Flagstaff, AZ, and also included a number of father/daughter and father/son teams and family groups.


NOVA's Mike Naff with
NOVA/GRC Coach Jerry Alexander
photo: Erin Masterson 

As GRC is coached by NOVA's own Coach Jerry Alexander, several NOVA members decided to brave the heat and humidity to race in support of Coach Jerry and his runners. Mike Naff ("Coast Guard Mike") finished with a solid time of 32:34, despite some difficulties with the heat. Making the most of Father's Day, his wife and four kids were there to cheer him on. Running her 14th race of 2013, and third race in the month of June, Erin Masterson ("NOVA Social Media Director") finished 4th female overall and first in her age group with a time of 34:10. She appreciated the opportunity to support local runners and Coach Jerry, but regretted that the race hurt SO MUCH. Next time, she suggests to Coach Jerry that he plan a race that is not at the height of DC summer heat.

Leading the race overall was GRC's Ryan Witters, 24, who finished with a strong time of 25:47, though also dealing with some difficulties with the summer weather conditions. The top female finisher, with a time of 28:15, was Claire Hallissey, 30, a DC area transplant from Britain who also happens to be an Olympian. The top father/son award was taken by Matthew (17) and Dan Wattendorf (43) of Alexandria, VA, while taking first place in the father/daughter duo was Povi Plank (13) and Dad Gary Plank (56).

Full results can be found here: http://www.safetyandhealthfoundation.org/20130616.html

NOVA Team Profile: Justin Buenaflor

PRs
5K: 20:12
8K: 35:48
10 Mile: 1:12:24
Marathon: 3:56:47

NOVA President  Justin Buenaflor
photo courtesy Justin Buenaflor

Justin began his running journey in high school when, as a freshman, he needed to do something to keep him busy until the spring tennis season.  He signed up for cross country in the fall and indoor track for the winter.  He instantly fell in love with running, and although he was never particularly great at it, what he lacked in talent he more than made up for with his leadership skills. His junior year he was elected Captain of both teams and remained so through his senior year.  Through college and after, Justin continued running for himself to stay in shape.

When Justin moved to the Arlington, VA Area and began working for an Environmental Consulting firm he was pushed by his sister (who works for the same firm) to run the Cherry Blossom 10 Miler with the corporate team. The race again ignited his passion to run.  Justin loved the local running scene and he began to take running a little more seriously as his times began to drop. One of his fellow running co-workers, Dave Wertz, told him of a local running club in which he was a member, and said that if Justin wanted to improve, that was the place he needed to be.  Justin was initially intimidated by the idea of joining the club because of Dave’s amazing PRs and thought that everyone in this club must be equally amazing and/or intimidating. After three months of nagging, Dave was able to drag Justin out one Tuesday evening in December 2010.  After a few 800s that Justin struggled through, leaving him exhausted and questioning why he put himself through that kind of torture, he went home and immediately jumped on Active and registered to be a member of NOVA.  

Fast forward three years, Justin is now in the 2^nd year of his Presidency with NOVA and still loves coming out every Tuesday to torture himself on the track.  He is in better shape now than in his younger years and is ripping apart PRs he set as a 16 year old high school kid.  Justin loves the camaraderie and support from NOVA and enjoys being President. He sees his role as a small way to give back to the Club, its members and its Coach that have all done so much for him over the years.

Staying Young, One Run at a Time

by Erin Masterson

For some runners, victory is not defined by how fast they run a race on any given day, but by the number of races they have run over a lifetime. And this victory is further measured by the months, years, even decades they have spent working hard to maintain fitness, stay healthy, stay young, stay alive. 


NOVA Coach Jerry Alexander
with Betty Blank
photo courtesy Justin Buenaflor

While there may not be a true fountain of youth, staying active is truly the secret to a long, healthy life. Two of NOVA's longest serving members, Bob Weiner and Betty Blank, can attest to this. Bob joined NOVA in 1975, and remembers Betty as a consistent presence on the NOVA track even then, just as she is today. He says of Betty, "Her dedication is unparalleled. She has maintained better than anyone else I know. She runs like a teenager! But I don't dare talk about her age." For the record, Betty is 60 and proud of it.  

Betty has been running for over 35 years and has had very few injuries over that time period. She feels you don't have to get slower as you age. Having the right attitude, a love of running, and a healthy life style will keep you from slowing down as you get older. Betty hasn't slowed down much in the last 20 years.  Her times now are just a few minutes off her PRs when she was in her 30s. But Betty cautions that you do have to take care of your body. Betty doesn't race as much as she used to, but she does the big races around DC and then also runs in low key races in the summer to keep in racing shape. She thinks people who race too much will break down, as she has seen this in many runners who have slowed down a lot and are racing just to race. If Betty runs a race she wants it to be a quality race and not just a fun race. A fun race is not in her vocabulary.

 While the NOVA Running Club is composed of runners of all ages and fitness levels, many of NOVA's members do qualify for Masters races, which start at age 30 for track & field events and 40 for long distance running according to the USATF. Masters sports allow for lifetime fitness and health for training and competition, but the important thing is to stay positive even when times get slower. Runners, traditionally a stubborn and driven bunch, can work to develop a different perspective on the definition of success as they get older in order to set reasonable expectations for performance. 

Coach Jerry Alexander (l) with Joan Benoit Samuelson (r)
photo courtesy GRC

Bill Rogers and Joan Benoit Samuelson are two role models that any runner can aspire to emulate, but especially those Masters runners who may get discouraged as their times decline over the years. Bill and Joan continue to be successful in their age groups on the international stage, and winning an age group award can be a great motivating factor for many runners. Aging is a reality of life, and it's important to set new standards and milestones to keep working towards, even though a lifetime PR may be far behind. 

NOVA Head Coach Jerry Alexander's background is in college coaching, and when he first started with NOVA in 2005, he states that "My uneducated view was that Masters athletes were either not serious about their training, or worse, that they would hurt themselves by running." At his very first NOVA practice, Jerry met Dick Williams, who had recently turned 70. As Jerry watched him warm up, he feared for Dick's safety, and thought to himself that Dick would be lucky to get around the track three or four times. When he next learned that Dick had completed a 5 mile race two days prior, finishing in 37:30, Jerry was absolutely blown away--a 70 year old running even one mile in that pace seemed amazing, but five in a row?! Since that revelation, Jerry has learned to never underestimate what a motivated Masters athlete can do.


NOVA's Martha Mertz
photo courtesy Justin Buenaflor

Coach Jerry counts NOVA's Martha Mertz as one of his standouts in his history of coaching elite Masters runners. During one practice in the fall of 2007, Martha had just completed a great workout in which she kept pace with a fellow runner who was a legitimate Olympic Trials aspirant in the marathon. Martha then mentioned to Jerry that she had just turned 45. Jerry replied that he would be shocked if another 45 year old anywhere in the US could have run that workout, and a few months later, Martha proved him right when she broke the American Record for 10,000 meters for women 45 and over. And she did it at Penn Relays, running against college athletes who were younger than her daughter!

Jerry has had success coaching elite masters athletes by using the same approach as coaching elites in their 20s on workout days. Masters athletes can handle hard workouts.  The difference is in the recovery days. Masters athletes normally need a little more down time after hard efforts, and need to be smarter about listening to their bodies. And with years of accumulated mileage, they can succeed with less volume. As long as the quality is there on workout days, the performances are there on race day.

As for beginning masters runners, Jerry says he has found that the key is patience. It is harder to bounce back from routine injuries in your 40s and 50s, so he strongly encourages new Masters runners to build their mileage and intensity slowly, so they don't get hurt in the first place. 

Mixing up surfaces is also key to avoiding injury and staying motivated. Switching up track workouts with roads, dirt trails, even the treadmill when needed late at night or when weather doesn't permit a run outdoors helps to keep things interesting, and alternating with a bike or swim also helps. Strength training is another essential component of maintaining fitness through aging, most importantly for improving bone density and reducing the risk of injury. Other maintenance activities recommended by Betty Blank include foam rolling to eliminate tightness in quads and hamstrings, a hot bath with Epsom Salts, a lot of sleep (at least nine hours) every night, frequent massages, and adjustments by a chiropractor when needed.  All of these components can be done as part of a complete physical fitness routine, one that can easily be incorporated into your weekly schedule until it is a natural part of your daily life.    

NOVA's Bob Weiner in his 1975 NOVA jersey
photo courtesy Justin Buenaflor

Bob Weiner says, "What excites me, at this stage in my running career, is being able to maintain fitness and health. Lifetime fitness allows you to gain 10 extra years on your life. And not just that - but a HEALTHY 10 years. And when you meet at the track for NOVA workouts, week after week, that's the result." Having been a member of almost every running club in the DC area, including DC Road Runners, Potomac Valley Track Club, Montgomery County Road Runners Club, and his own Capital Hill Runners, Bob's word can be trusted when he says that NOVA is one of the best clubs in the country. "The spirit, the history, expertise, and professionalism, along with the dedicated group of leaders and a skilled coach, make NOVA the ideal community for a runner looking for support in achieving lifetime fitness. NOVA creates a sense of camaraderie and loyalty that keeps people coming back every week."  NOVA encourages runners of all ages to seek out the Club and find a source of inspiration from one of the many long time runners who represent our team's history.