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. 

Weekend Race Preview: DC North Face Endurance Challenge

The Washington, DC North Face Endurance Challenge is back and it is THIS weekend, June 1-2 at Algonkian Park in Sterling, VA.  Amazingly, there are still spots open for EVERY event, which includes the GORE-TEX® 50-mile, 50K, marathon, marathon relay, half marathon, 10K and 5K.  As an alumnus of last year’s half marathon event, I want to encourage you to expand your racing experience and try this race series.  If you read last year’s race review on the half marathon called Blood, Sweat, and Mud, you’ll know that this event isn’t for someone looking for a walk in the park (literally!).  Though there are no obstacles on the courses, these are certainly challenging events.  The magnificent scenery along the course will keep you feeling a sense of one with nature, but be sure to watch your footing for roots, water crossings, and rocks.  The camaraderie of the competition is unlike most other races; you are always with other runners and there is a sense of togetherness with this type of course.  If someone falls down on the course, there is always a hand right there to help pick you up.  It's truly a special experience to compete in this race series. 

This year, I’m going to try out the 10k course, which starts at Algonkian Park (same as the other events), runs along the Potomac Heritage Trail and loops out along Sugarland Run for a view of the Potomac River before returning to the Start/Finish.  Each course has turn-by-turn directions in the handy guides on the Washington, DC North Face Endurance Challenge website, so check them out and come race with me this weekend!  The course will definitely be shaded and the weather forecast is looking to be partly cloudy and warm, but dry for this weekend. 

I have a discount code to give away for either the 5k or 10k event (your choice, assuming they don't sell out), so post a comment on this blog post and tell me your favorite trail running location.  I'll pick someone at random for the discount code (you don't have to be a NOVA member to be eligible for the discount code - we are happy when non-members read our blog, too. If you're local, think about joining the NOVA Running Club and expanding your running circle, too.).  

Happy Running and I hope to see you this weekend at the Washington, DC North Face Endurance Challenge!

-Amanda Williams

NOVA Vice President

NOVA Team Profile: Bob Weiner

PRs
Mile 4:26.5
Half Mile: 1:56.9

Bob Weiner models two NOVA jerseys (c. 1975/2012)
photo courtesy Justin Buenaflor

Bob Weiner joined NOVA in 1975.  An active member of the DC running community, he currently serves a Chair of the Masters Media Committee for USA Track and Field and is on the executive committee of Masters Track and Field. This year he won USA Track and Field’s highest national service award for masters, the David Pain Distinguished Service Award, and in 2011 he won the President’s Award for all USA Track and Field. Bob has directed media for the US national indoor and outdoor masters championships since 2003 and is credited with dramatically increasing coverage. He is passionate about the message of lifetime health and fitness through training and competition. He has made all-American in masters track almost every year and regularly medaled in the steeplechase or the mile among the top three at the national age-group masters championships. 

In addition to NOVA, Bob is President of the Capitol Hill Runners, former President of the Sugarloaf Mt. AC (MA), former Vice President of the DC Road Runners, and an active member of the Potomac Valley Track Club. He led the successful bid for the first Indoor National Masters Championship in the DC area in 2009, and it is returning this year.  He was co-director of the Mobil Invitational Masters Mile for eight years, and was director and Chair of the RRCA National Ten Mile Championship. While working at the White House, Bob served on the Executive Board of the White House Fitness Center. Bob directed White House drug policy media at the Sydney Olympics and WADA media at the Salt Lake Olympic Games. Former USADA Chair and Olympic marathon gold medalist Frank Shorter said at a White House celebration of Bob’s career that Bob helped to create WADA and USADA. 

Throughout his storied career, his running highlights include: First Place, Ohio Conference Cross Country Relays, 1967 (Bob Murphey and Bob were first of 50 two-man teams from the colleges throughout Ohio); 3^rd, New Jersey High School Prep School State Meet, 1965 (4:35.0, Bob’s Blair Academy school record); 1^st sub-5 mile taking first in 4:51 to beat Lawrenceville School’s runners on their home indoor track on a Saturday night in front of their girlfriends after the same runners had swept Bob at Bob’s Blair Academy in cross country…). Masters highlights: 2^nd place and 3^rd place in several national championships in mile/1500 and steeplechase at various ages.

Bob is a regular commentator on national issues on Main Street Radio Network’s 200 stations, a regular “Washington Insider” commentator on Fox Television on “Fox and Friends” has been on CNN, ABC, NBC, ABC, Showtime, Bill Maher, Crossfire, Geraldo, many other radio and television shows, is often in print media, and has written over 200 op-eds published in major papers. In addition to political and government issues, many of Bob’s op-eds call for drug-free sports as well as lifetime fitness.

Bob has a B.A. from Oberlin College and an M.A. in Recent American History from the University of Massachusetts. Bob co-captained the Blair Academy (NJ) cross country team, and won the Ohio Conference Cross Country Relays while running for Oberlin College (OH).  He also ran track all four years at Blair and Oberlin. 

Bob is President of Robert Weiner Associates Public Affairs and Issue Strategies since leaving the White House in Aug. 2001 after 6 ½ years there. He was Director of Public Affairs and Spokesman, Office of National Drug Policy, under President Clinton and Drug Czars General Barry McCaffrey and Lee Brown, and also for the Bush transition. Earlier in his 30-year top level government and political career, Bob was Director of Communications, House Government Operations Committee, under Cong. John Conyers; Communications Director, House Narcotics Committee, under Cong. Charles Rangel; Chief of Staff, House Aging Committee, under Cong. Claude Pepper, where Bob led the Pepper bill successfully abolishing age-based mandatory retirement and efforts to protect Social Security and Medicare; and Legislative Assistant to Cong. Ed Koch. 

Offline and On the Track: Finding Love in a Running Club

by Erin Masterson

Love, like running, is not for the faint of heart. To be in love is to know happiness; the elation of it; the wonder; the comfort and the joy. Running is like that too; sometimes even more so, because running is something we create all on our own, without the delicate balancing act of another person's free will. When love is good, it is very, very good, but when it is bad, it is TERRIBLE. A great day of running fills your heart and lifts your spirits; and likewise, a day in love is a day to cherish. A bad day in love, however, can crush your mood; bring you to the depths of despair. A race lost can feel the same. We've all been there, no use in denying it. Accepting the trials and tribulations of love, and of running, even when painful, is something we do because we have to. What else do we have, if not hope, and faith, that all will work out? Runners, in the end, are like everyone else. Looking for someone with whom to share life; the ups and the downs, good and bad, through good races and tough injuries and all the so-so days in between.  

Even knowing this, challenges in love are a hard thing for many runners to handle. One of the reasons we seek out and enjoy running is for the sense of control it allows us. A good runner is stand alone; recognized purely for his or her talent, and serving as undeniable proof that putting in hard work is necessary to achieve greatness. At the same time, a poor runner, or one made soft through lack of workouts or lazy days in bed, cannot be disguised. Love, on the other hand, is not something we can control; cajole; predict, or influence. We can only be ourselves; imperfect though we may be, and trust that someone else will appreciate us for all that we are (and are not). 

Which brings us to this. Where else can we be our most honest, undisguised, vulnerable selves, than at track practice? The pain and the sweat, the ill-fitting spandex and messy hair, the groans and the grunts and the lack of mood lighting. Running lays bare all of us to reality, and only in running can you be truly yourself to those around you. In contrast to the traditional style of dating, where both parties are seated opposite a table in a dimly lit room, often with alcoholic beverages to dull the tension, track practice enhances our flaws and puts them on display. Because of this though, running has the potential to create relationships deeper than many others. Runners can be united by their shared values of hard work, discipline, and self reliance. Running is not a glamorous sport, and if that's what you seek, try synchronized swimming. However, two people who love running, and enjoy it, even celebrate it, despite the challenges, can always find a kinship. 

For these reasons, joining a running club is an ideal way to find love. Just ask NOVA's Dave Wertz and his wife Caroline. These two met on the track, and the rest, as they say, is history. Aagje Engel met her husband at a running club too, as did many other members of the NOVA team and other DC area runners. It's no accident that running and activity clubs have flourished in recent years, COINCIDENTALLY as online dating has boomed in popularity as well. Singles have sought out alternatives to online dating, precisely because of the artificial construct that online dating creates and the ability it gives to present yourself online as someone you are not. When seeking a romantic connection, we need to see the real person first; not a profile and not a facade. Running clubs allow for this, and create these opportunities; while at the same time, foster friendships, build a community, and get us in REALLY good shape. Which, in the end, is good for the heart AND soul. Happy running.   

Virginia State Senior Games, Track and Field Competition

Here is a recap of this weekends events at the Virgina State Senior Games, Track and Field Competition held in Newport News Virginia.  NOVA's Hannah Phillips competed and finished the day with 2 Golds and 2 Silver and provided this write up of the competition.


Master Athlete Hannah Phillips runs for 2Golds and 2 Silver finishes at State Senior Games

NEWPORT NEWS, VA -   A hardy group of master athletes age 50 or better assembled at Christopher Newport University in Newport News, VA on Saturday  for the Virginia  Senior Games Track and Field competition.

     New NOVA member and Master athlete Hannah Phillips, 61, of Alexandria, produced a PB in the 1500m, beating her 2007 time at the bi-annual National Senior Games in Louisville, Kentucky by more than 2 seconds with a 6:40.26 finish. She also ran in the 100m, 200m and 400m events.   Earlier in the week Phillips improved her 3K  time  by 29 seconds for another PB effort to complete the race in 15:00 flat at the Tidal Basin Run, an ongoing Washington DC institution.   Both of  Phillips' race times met or exceeded the USATF All-America standard. 

     Linda Wells, 64,  of Charlottesville, VA finished about 7 seconds ahead in the 1500-meter race.  The  female All-America standard for the age group in that event is 6:45. 

     The rest of the N. VA contingent at the track events  consisted of  Peter Blank (PVTC) competing in the 5K, and 1500-meter race walks, and in the 1500 -meter run  for extra measure.  He medaled in his racewalking events.  Another NoVa woman in the 60-64 age  medaled in the 100-meter with a 17: 06 run.   More than 100 competitors were on hand, showing up from throughout VA as well as New Jersey, PA, NC and New York.   It was 60 degrees, windy and overcast for most of the day, threatening to rain but didn't.  The Senior Games Track and Field  event is sanctioned by USATF.
  
The monthly Tidal Basin Runs are co-sponsored by the Road Runners' Club of America, the National President's Fitness Challenge and coordinated/organized by PVTC.   The course starts from East Potomac Park in Hains Point and is held  on the 3d Wednesday of the month, starting at 11:50 a.m.  Three distances are offered:  1500-meter, 3K, and a 5K loop.