Saturday, October 31, 2009

16+ miles and only some minor tightness in the quad

This morning, Dean, Derrick, and Nathan came out and pulled me through a 16 mile run. Huntersville Business Park is quiet and peaceful in predawn hours and is one of the best places to run on the north side of Charlotte.

Going into the run, there was still some doubt in my mind. Funny, how the mind treats pain and injuries. There is always that little bit of doubt. It causes the mind to keep a safety zone around the body. Only by continuing to do our workouts do we start to push through that buffer zone.

This morning, my run did just a little of it. We averaged about 7:45 pace and it felt easy. This was just the kind of thing that I needed to put some confidence back into my game.

Looking forward to 10 miles tomorrow.


 

Tales from a recovering runner.

Friday, October 30, 2009

Performance Therapy – Quad Pain/Soreness

Yesterday morning, I emailed the Mike Danenberg from Performance Therapy. I was hoping that he could fit me into his busy schedule either yesterday or today. Luckily for me, he was able to work me into his schedule yesterday.

I dropped by his office around 3:30 and was back talking with him by 3:45. He asked me what was the problem, and I described what had happened and where the pain was.

He had me lie down on his table, shifted me from side to side, and he ask me to flex my right leg. He then started applying pressure on my quad and had me flexing my knee between each cycle of pressure.

After the treatment he asked me to walk around his office. My quad felt looser than it had in days.

He gave me several packets of Traumeel to rub on my quad over the next few days. He said there is enough in each packet to apply it 3 times a day.

So this morning, I ran 8 miles. My quad was still stiff, but nothing like Wednesday.

Before the run, I applied BioFreeze to my quad. After the workout, I immediately applied ice. Later in the morning, after letting the quad return to a normal temperature, I applied the Traumeel. Around noon, I applied heat. I continued alternating ice, heat, and Traumeel during the afternoon.

Also I am frequently getting out of my chair and stretching my quad. Setting long periods of time, my quad tends to tighten up so keeping it stretched out really helps.

Getting up and moving is a good thing in general, not just because of my injury.

Definitely, I should move around more and set less while I am on these long conference calls.

As for tomorrow, I am planning to do 16. Keep your fingers crossed.

I keep everyone posted


 

Tales from a quad injured runner


 

Thursday, October 29, 2009

1:39 AM Oct. 29, 2009 and I cannot sleep

There are only 10 days left until OBX and I am already having trouble sleeping. I wish I could say it was due to the prerace anxiety but it is not. No, it is for something which I fear is far worse. Potentially, it is an injury that could keep me from running OBX.

This all started last Saturday when my daughter and I were moving some chairs at my house. Well, I believe that is when it started. While we were moving them, I hit my quad with one of the chairs. It hurt for a moment and then I didn't think any more about it.

Sunday, while running with the group I noticed my quad felt rather tight and had a dull ache. But I attributed it to nothing more than it being a bruise.

Monday, I noticed it was really stiff when I went for my run and when I ran downhill the dull ache was worse.b

Tuesday, I did a track workout with Megan and Caitlin and for the most part didn't have any issues. Only on the warm down did my quad start to really tighten up and dull ache returned when I was running downhill.

Today, I had 14 miler scheduled but I had to abandon it at 10 miles. I purpose kept the pace nice and slow. Through about 8 miles, the dull ache was manageable but between 8 and 10 it got to the point where putting any running pressure on just wasn't possible.

With a dejected look and my head down, I stopped running and slowly walked back to my car. Injuries have a way of doing this to us runners. One minute we have on an all time high and the next minute, we hit the bottom of the lowest valley on earth with no warning. This is just the very nature of the sport we love.

But now, I am at a dilemma.

What I thought was just a bruise must be something far more serious.

After months of preparation, planning, and training, I get all the way to my taper and get hurt. So it is understandable why my worst fear is coming true. I may not be at the starting line for OBX.

I started alternating ice and heat yesterday and continued the treatments today and tonight after I finished my run.

Up to this point, I have avoided taking any medication because medication mask the pain and if the pain is masked, I don't know when I have crossed the edge between continuing to run and stopping before I truly hurt myself.

Tomorrow, my plan is to seek some professional help.

Let's hope he can get me in this week and give me some positive news. I could use it right about now.


 

Tales from the runner in the valley.

Wednesday, October 28, 2009

Avoiding the Rain

Heading off to bed last night, the rain was really coming down. If you don't know it, I have never been one that likes to start a run while it is raining. However, I don't mind if it starts raining while I am out running. There is not much one can do about it other than just accept it and maybe run a little faster.

So as the rain beat down my roof and with the weather man saying it was going to last until noon today before clearing, I thought what the heck, I would take a chance that work would not get ugly and I could head out for my mid week long run afterward.

Reaching over to double check that the alarm was cut off and then turning out the lights it was time for a good night's sleep.


 

OBX is just around the corner.


 

Tales from a runner avoiding the rain.

Tuesday, October 27, 2009

16 x 400 with 100 meter recovery @ JC Smith

Early this morning, I made my first visit ever to the JC Smith track. I must say; I should have visited it before now.

Over the weekend, Megan asked what I was doing on Tuesday and then, later I got an invitation to do 16 x 400 @ the JC Smith Track with both her and Caitlin. We met at Caitlin's house for a nice warm up run over to the JC Smith track which is just over 2 miles away.

Not realizing how far it was, I wore my regular trainers and carried my track shoes. I must have looked like a total idiot running over, but that is beside the point.

The entire workout seemed to fly by. Most times, my struggles start after 8 quarters but this morning every just seemed to be flowing long. The first quarter was in 81 and I worked the quarters down in time until I ran a few 77, but most of the quarters were right around 79 to 80 seconds. This was perfect for my marathon training plan.

Then, it was time for the cool down run back to Caitlin's house. I don't know if she planned it that way but it is almost the perfect warm up/cool down distance.

The only issue I have at this point is a deep bruise on my right quad. I did it over the weekend and it hurts mostly when I am running downhill and when I cool down. The muscle starts to stiffen. I have been doing a cold/hot treatment which seems to be helping. But I will take any home remediates.

I will definitely use the JC Smith track again. Even before dawn, there was plenty of light to run.


 

Tales from the track runner.


 

Monday, October 26, 2009

What went Wrong Log

In the November '09 Issue of the Running Times Magazine, Greg McMillan writes about "The What Went Wrong Log". Impressed with his column, I wanted to share my thought about it with everyone.

According to Greg's column if you are looking to answers for a poor performance, you need to examine the last 21 days. For some reason, the effects of training tend to lag behind the effects of performance. This lag can be as much as 21 days.

Far too often, we have a couple of bad races and we struggle to figure it out. Using Greg's approach gives us an opportunity to review the last three weeks. As Greg suggest by stacking days on top of one another we can see how heavy our work load really is and thus puts us in a better position to understand why we are not popping fast times.

But sometimes the training plan does not review anything special. Greg's column goes on to suggest adding in life stresses as well. A heavy work load, family stresses, too many things on our to-do list can all draw upon our strength to run well.

Sometimes just stepping back and looking at the previous days and weeks can help us better understanding as to why our bodies are not working as we might expect then. So take some Greg's advice and make a list out of your training days and see if it gives you any clues.


 

Tales from the Reading Runner.

Sunday, October 25, 2009

Thanks for your thoughts and prayers

It has been a tough week for me, but I wanted to take moment and say thanks to everyone for putting me and my family in their thoughts and prayers this past week.

Somehow, just knowing of your thoughts and prayers made me feel a little better.

To all, I will be forever appreciative of your support.

Bill


 

Tuesday, October 20, 2009

4x2mi with 2 minute recovery

Shoot me if you must, but I copied this workout from Ben. My other workout option was not pretty so searching for something more interesting always makes the workout a little easier.

Then late last night an email popped into my inbox from Megan. She was planning to do the same work and wanted to know if we could hook up.

My answer was "Most Definitely".

So this morning at 6:30 AM we met at the PDS Track for our workout.

The temps were a little chilly being about 38 to 40 degrees.

Very quickly, we were off for a 2 mile warm up.

Then our activities moved over to the PDS track for 4 x 2 mi with a 2 minute recovery.

For these types of workouts, I am always a slow starter.

As a result it was no surprise that my first interval was my slowest.

I led the first interval in 11:59 and followed it with a 2 minute walk recovery.

Megan led the 2nd and 3rd intervals and I gave her a 15 to 20 second head start for each one. Being that I was running my intervals slightly faster, we would be finishing at just about the same time.

Clearly, I do better chasing than leading because I ran the next 2 intervals: 11:37 and 11:31.

On the final interval, I promised to go through the first mile in 6 minutes. I barely missed it – running a 5:58 and running 11:46 for the final interval.

Ben added something to Megan's work that I was hadn't known. But I didn't turn down the opportunity for some additional work so I joined her in running 4 x 200 strides with a very short recovery.

We finished it off with a 3 mile warm down.

Megan looked smooth and relaxed this morning. I think she will surprise even herself at how well she will run at OBX.

Note on dressing - being that it was cold this morning, I tried to dress accordingly. The only time I noticed the cold was during the intervals and in my hands. I wore those Mizuno Body heat gloves – just so everyone knows.

With just 3 more weeks until OBX, my legs and body are starting to come around. Toning down on the cycling miles has really helped. My legs have had more pep this morning than they have had in months.


 

Tales from a Track Runner

Monday, October 19, 2009

Diet – Day 7 of 7 Days – 10.18.09

The 18th was a particularly tough day for me personally and counting calories just wasn't at the top of my list.

But to give some idea, here's the just of my diet for the day.

Breakfast,

1 Bagel and 1 Cup of Chocolate Milk.


 

Afternoon Lunch,

Chinese food and water

Dinner,

Crawled into a bag of potato chips and box of cookies


 

Tracking my calories has really opened my eyes to something. I have always tried to each well, but one of the things that I didn't realize is even when I eat a healthy diet, I can still over eat. Properly portioning out my food is a good way to start. From now on, I am going to keep a measuring cup handy.

It is okay to eat a variety of foods, but you just need to keep the portion small.

Tales from a Runner's Dinner table

Diet – Day 6 of 7 Days – 10.17.09

Ran from one thing to another so I just grabbed what was handy.

Meal

Food or Drink

Calories

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat

Protein

Carbohydrates

cholesterol

Sodium

Potassium

Trans Fats

Breakfast

           
 

2 cups of Over The Moon Fat Free Choc. Milk

300

0

0

0

22

54

0.01

0.5

1.06

0

 

2 cups of Tropicana Orange Juice (Lots of Pulp)

220

0

0

0

4

52

0

0

0.9

0

 

Bagel

260

0.5

0

0

9

51

0

0.49

0

0

 

2 tbsp Peanut Butter (chocolate)

200

3.5

0

0

3

22

0

0.015

0

0

            

Lunch

           
 

4 Cookies

720

1.5

1

1.5

4

35

0

0.15

0.14

0

 

5 Guys Little Burger

480

11.5

0

0

23

39

0.065

0.38

0

0

 

5 Guys Lg Fries

1464

14

0

0

24

184

0

0.213

0

0

 

Condiments - Ketchup, Mustard, Pickle

100

         
            

Dinner

           
 

Bagel

260

0.5

0

0

9

51

0

0.49

0

0

 

2 tbsp Peanut Butter (chocolate)

200

3.5

0

0

3

22

0

0.015

0

0

 

2 Cookies

380

1.5

1

1.5

4

35

0

0.15

0.14

0

Totals

 

4584

36.5

2

3

105

545

0.075

2.403

2.24

0

            
            

Workouts

          
 

15k race and 5 miles warm up cool down

2078

14.5

mi

       
            
 

Total Calories Burned

2078

         

Unofficial RFYL GP ’09 Final Point Totals – Age Group Breakdown

I had to shrink down the formating so it would go into my blog.

If you want the formated version, let me know. I can certainly email you a copy.

Male 0-14
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Bryce Hadley 8 5865 596 676 636 1348 1312 663 634 0 0 0 0 2
Christian White 13 4762 0 0 0 1580 1606 791 785 0 0 0 0 2
Andrew Bradley 14 4677 0 0 795 1558 1534 790 0 0 0 0 0 2
Chase Smith 12 4418 0 0 734 1482 1506 696 0 0 0 0 0 2
Timothy Gruber 14 2797 0 0 0 1890 0 907 0 0 0 0 0 2
Garret Hien 7 2738 0 0 0 1192 1088 458 0 0 0 0 0 2
Brendan Lynn 14 2473 632 613 0 0 0 0 627 0 601 0 0 2
Collin Foster 11 2383 0 0 0 0 1152 589 642 0 0 0 0 2
Jacob Winters 11 2266 0 0 774 0 0 737 755 0 0 0 0 2
Christopher Smith 11 2031 0 0 549 1482 0 0 0 0 0 0 0 2
Females 0-14
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Meg Greene 12 7494 813 811 827 1654 1606 712 743 790 740 250 1452 2
Alana Hadley 12 4939 1000 1000 1000 0 0 0 958 981 0 0 0 2
Polly Goss 13 2148 718 0 0 0 1430 0 0 0 0 0 0 2
Leslie Goss 14 2067 569 558 0 0 940 0 0 0 0 0 0 2
Lee Fisher 0 1930 0 0 0 0 1326 0 604 0 0 0 0 2
Suzanna Goss 11 1897 0 597 0 0 1300 0 0 0 0 0 0 2
Samantha McLendon 12 1494 0 0 0 1494 0 0 0 0 0 0 0 2
Katy Chappell 12 1424 0 0 0 1424 0 0 0 0 0 0 0 2
Nikkita Elminowski 12 1404 0 0 0 0 1404 0 0 0 0 0 0 2
Lundan Winchester 11 1353 0 0 455 898 0 0 0 0 0 0 0 2
Male 15-19
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Females 15-19
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Male 20-24
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Eric Girardin 22 6816 719 0 759 1540 1554 722 764 758 0 0 0 2
Ryan Huff 24 4785 0 700 0 1436 1292 692 0 665 0 0 0 2
Richard Harris 24 4430 0 0 0 1800 1744 886 0 0 0 0 0 2
John Fillette 22 4218 0 0 0 1694 1680 0 844 0 0 0 0 2
Adam Alfero 24 3776 0 562 520 1072 1088 0 534 NaN 0 0 0 2
Daryl Treadwell 24 3517 0 0 524 1100 906 490 497 NaN 0 0 0 2
David Mulvihill 23 3335 0 0 0 1380 1298 0 657 0 0 0 0 2
Jefferson Waugh 20 2644 835 911 898 0 0 0 0 0 0 0 0 2
Adam Hinesley 24 2643 596 0 659 1388 0 0 0 0 0 0 0 2
Logan Beytagh 23 2623 861 0 0 0 0 871 891 0 0 0 0 2
Females 20-24
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Hayley Whisonant 23 8250 861 877 867 1892 1794 796 839 870 793 250 1589 2
Nikki Hansen 23 6480 689 0 709 1562 1480 671 699 670 0 0 0 2
Caroline Allen 23 4893 748 0 0 1556 0 667 675 641 606 0 0 2
Kati Barr 24 4768 559 0 561 1228 1260 576 584 0 0 0 0 2
Rebecca Hollis 24 4249 604 572 0 1278 1240 0 555 0 0 0 0 2
Ashley Andrews 23 3362 0 0 0 1030 1020 0 575 737 0 0 0 2
Elise Guimont 23 3265 0 0 846 0 1678 741 0 0 0 0 0 2
Jennifer Urciuoli 23 2928 714 686 0 1528 0 0 0 0 0 0 0 2
Bridget Sprinkle 24 2915 0 0 0 1548 0 671 696 0 0 0 0 2
Melissa Dulany 24 2878 0 0 0 1476 1402 0 0 0 0 0 0 2
Male 25-29
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Jason Holder 25 8961 899 993 972 1984 1918 948 962 934 857 250 1756 2
Greg Isaacs 25 8810 862 953 960 1902 1896 918 968 943 938 250 1780 2
Alejandro Arreola 27 8781 864 946 942 1930 1916 943 960 894 894 250 1758 2
Chad Crockford 27 8079 821 889 808 1760 1714 867 887 873 839 250 1629 2
Billy Shue 25 8071 809 872 853 1740 1712 861 899 884 833 250 1642 2
Sean Scott 27 7157 745 800 791 1608 1508 715 728 727 716 250 1431 2
Ryan Watson 28 6889 732 788 769 1596 1518 731 755 725 0 0 725 2
Ryan Rainer 28 6889 683 767 772 1620 1540 761 746 0 0 0 0 2
Eric Girardin 22 6816 719 0 759 1540 1554 722 764 758 0 0 0 2
Philip Sanford 26 6203 652 690 708 1416 1396 667 674 611 0 0 611 2
Females 25-29
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Danielle Walther 27 8821 935 854 892 1986 1962 890 943 963 854 250 1708 2
Hayley Whisonant 23 8250 861 877 867 1892 1794 796 839 870 793 250 1589 2
Amy Ayrault 28 7177 789 674 752 1694 1620 728 780 814 0 0 674 2
Elizabeth Michels 27 6646 722 718 0 1626 1410 719 747 0 704 0 0 2
Brandi Lightner 29 6587 726 722 0 1616 1506 672 693 0 652 0 0 2
Nikki Hansen 23 6480 689 0 709 1562 1480 671 699 670 0 0 0 2
Claire Young 28 6449 0 821 824 1736 0 758 763 799 748 0 0 1
Cara Musumeci 28 6243 765 747 750 1632 1642 707 0 0 0 0 0 2
Lindsey McCabe 28 6031 0 701 756 1634 1586 683 0 671 0 0 0 2
Stacey Palmer 25 5693 700 0 695 1534 1482 644 0 638 0 0 0 2
Male 30-34
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Chad Chambers 33 7668 759 833 829 1718 1602 817 799 807 812 250 1558 2
John Chambers 32 7622 796 868 855 1738 1660 849 856 0 0 0 0 2
Dexter Pepperman 33 7563 790 848 827 1650 1110 804 817 778 799 250 1110 1
Daniel Rutter 34 7523 755 843 820 1722 1674 823 823 818 0 0 755 2
Peter McKenzie 32 7168 705 765 768 1582 1524 746 780 753 709 250 1414 2
Jim Crotts 30 6965 751 813 0 1616 1538 732 777 738 696 0 696 2
Anthony Greco 30 6870 718 0 761 1568 1532 744 776 754 735 0 718 2
Stan Austin 32 6688 789 864 856 1726 0 818 832 0 803 0 0 1
Ryan Klomparens 33 6640 0 763 745 1514 1474 721 0 726 697 0 0 2
Stephen Cates 30 6020 0 700 712 1556 1486 768 798 0 0 0 0 2
Females 30-34
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Holly John 31 8184 0 0 888 1942 1894 844 873 888 855 0 0 2
Tiffany Brown 31 8086 860 861 863 1844 1760 796 819 829 760 250 1556 2
Katherine Cutrer 30 6829 0 0 760 1612 1572 706 739 755 685 0 0 2
Laura Mlecz 30 6546 760 728 739 1554 1422 665 678 0 0 0 0 2
Stephanie Schuster 34 6457 734 0 720 1600 1478 522 707 0 696 0 0 2
Amy Fach 31 6162 0 0 0 1854 1810 812 869 0 817 0 0 2
Christi Hirsch 32 6146 636 658 681 1520 1382 578 635 634 0 0 578 2
Alice Rogers 30 5563 0 921 931 0 1912 0 0 919 880 0 0 2
Wendy Moeller 34 5205 869 0 858 1854 0 783 841 0 0 0 0 2
Erika Rau 34 4998 0 0 589 1344 1282 560 611 NaN 612 0 0 2
Male 35-39
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Mark Cox 39 8418 853 933 909 1852 1796 888 895 873 895 250 1726 2
Doug Campbell 37 7883 0 861 874 1774 1740 883 897 854 832 0 832 2
Clayton Venhuizen 37 7533 798 838 793 1600 1600 804 813 808 820 250 1591 2
Michael Creason 37 7323 0 928 927 1824 1832 917 0 0 895 0 0 2
Eric Reiner 36 7270 783 0 797 1646 1592 793 821 789 832 0 783 2
David Lamothe 39 7126 750 833 798 1636 1566 755 788 0 0 0 0 2
Andrew Bishop 35 6939 747 790 776 1584 1528 739 0 749 765 0 739 2
John Joye 37 6931 0 794 758 1570 1522 775 0 760 752 0 0 2
Jason Krull 35 6854 735 774 767 1596 0 778 782 752 670 0 0 1
Finian Curran 39 6770 695 728 737 1486 1416 721 724 708 649 250 1344 2
Females 35-39
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Shannon Fowler 36 7751 832 846 809 1764 1670 714 755 806 774 250 1469 2
Maria Dehaas 36 7426 797 793 770 1644 1622 729 762 785 765 250 1491 2
Christa Phipps 37 7327 753 782 764 1640 1612 715 748 774 752 250 1463 2
Becky Philo 37 6965 702 716 725 1538 1512 689 733 757 734 250 1391 2
Jennifer Damm 37 6646 702 0 713 1596 1534 676 719 706 0 0 0 2
Jill Farar 36 6645 656 649 670 1492 1496 666 691 705 675 250 1305 2
Lillie Newton 36 6187 649 639 647 1400 1346 597 614 642 598 250 1195 2
Stacy Holder 37 6089 0 708 686 1396 1402 613 654 630 588 0 588 2
Becky Caza 37 4990 0 528 531 1212 1076 526 574 NaN 543 0 0 2
Kristi Cook 39 4873 0 0 683 1510 1396 618 666 0 0 0 0 2
Male 40-44
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Bill Shires 44 8564 874 957 929 1876 1806 907 924 908 914 250 1781 2
Stephen Spada 43 8422 871 959 926 1846 1770 875 902 873 894 250 1744 2
Kevin Ford 40 7796 760 835 831 1716 1664 828 843 829 825 250 1585 2
Robert Heck 41 7662 765 809 823 1672 1652 813 840 793 803 250 1558 2
Peter Browne 44 7489 823 0 853 1694 1654 824 839 0 802 0 0 2
Ken Rehme 41 7365 710 0 803 1720 1610 797 827 789 819 0 710 2
Ty Ziegler 43 7288 735 815 801 1578 1562 761 786 724 723 250 1447 2
David Harris 40 6990 735 503 775 1602 1530 768 644 574 686 250 1077 2
John Williams 44 6753 695 761 725 1468 1418 682 711 700 720 250 1377 2
John Ghiz 42 6361 647 671 684 1430 1352 654 673 618 606 250 1224 2
Females 40-44
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Sheila Wakeman 44 8005 874 0 0 1856 1824 843 883 886 839 0 0 2
Karen Wilder 41 7144 781 777 760 1674 1644 727 766 742 0 0 727 2
Joy Oxendine 42 5453 594 595 589 1298 1232 560 585 0 0 0 0 2
Cheryl Knobeloch 40 5209 634 0 638 1348 1314 0 635 640 0 0 0 2
Nicolette Harris 44 4918 0 0 0 1496 1412 650 0 692 668 0 0 2
Elizabeth Edwards 44 4830 0 633 0 1466 1432 0 642 0 657 0 0 2
Jenny Griffes 42 4404 0 619 636 1374 0 577 603 NaN 595 0 0 2
Tammy Horton 43 4264 591 617 603 0 1248 578 627 0 0 0 0 2
Sally McCraw 40 3481 0 568 596 0 1218 535 564 NaN 0 0 0 2
Kathy Rink 42 2819 0 0 0 1994 0 825 0 0 0 0 0 2
Male 45-49
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Tim Friederichs 46 8104 826 913 897 1774 1668 865 866 860 853 250 1668 1
Bobby Aswell Jr 46 7981 782 835 864 1754 1726 846 853 853 824 250 1606 2
Steve Ahrens 47 7886 0 902 879 1786 1734 846 868 844 871 0 844 2
Robert Boyer 47 7525 819 882 865 1762 1662 818 0 0 717 0 0 2
Mitchell Rippy 46 7330 716 782 773 1596 1574 775 786 780 787 250 1489 2
Brian Meadows 49 6182 666 713 0 1392 1336 684 714 677 0 0 0 2
Alan Campbell 48 5751 0 0 652 1344 1264 624 649 611 607 0 0 2
Greg Verner 45 5567 569 624 601 1244 1166 556 557 NaN 521 250 521 2
Joe Fiorenza 45 5297 0 557 562 1228 1188 599 606 557 552 0 552 2
David Wilder 47 4911 0 627 0 1300 1224 0 622 564 574 0 0 2
Females 45-49
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Jolanda Hengstman 48 6974 739 730 722 1578 1494 685 714 739 722 250 1399 2
Marti Shroads 48 6413 650 655 655 1444 1408 619 663 679 659 250 1269 2
Michelle Campbell 46 6022 618 629 635 1342 1302 575 612 634 600 250 1175 2
Leslie Barnes 49 5545 603 615 608 1284 1262 566 607 NaN 0 0 0 2
Ann Renne 47 5411 598 615 616 1322 1338 581 341 NaN 0 0 0 2
Donna Dudish 45 5104 542 536 530 1086 1052 493 584 NaN 524 250 493 2
Karen Moore 49 5038 0 595 605 1352 1268 589 0 629 0 0 0 2
Chris Dismuke 49 4755 663 627 653 1424 1388 0 0 0 0 0 0 2
Kelli Smith 45 3202 0 0 624 0 1286 0 0 633 659 0 0 2
Reba McLaughlin 46 2914 386 0 626 0 0 607 0 651 644 0 0 2
Male 50-54
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Pete Kaplan 52 7692 0 878 863 1752 1692 837 852 818 0 0 0 2
George Adickes 51 7514 774 829 804 1628 1604 810 815 674 674 250 1348 2
Sam Baucom 50 6932 686 779 757 1526 1432 716 745 727 694 250 1380 2
Keith Ritzel 51 6831 720 766 772 1564 1498 748 752 731 0 0 720 2
Brenneman Thompson 50 6781 707 752 732 1478 1458 717 645 687 659 250 1304 2
Mark Summers 53 6251 617 687 676 1346 1318 646 674 587 654 250 1204 2
Doug Armstrong 54 6118 0 642 637 1396 1430 669 685 650 646 0 637 2
David Mohr 50 5348 557 645 582 1178 1196 594 587 566 0 0 557 2
Steve Staley 54 4843 0 716 0 1438 1358 669 662 0 0 0 0 2
Barry Hodges 50 4433 713 0 0 0 1472 742 749 757 0 0 0 2
Females 50-54
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Dianne Allen 53 7242 755 764 0 1632 1586 706 0 782 767 250 0 2
Aprille Shaffer 50 6935 0 827 827 1788 1800 0 0 857 836 0 0 2
Debbie Quadnow 50 6418 731 0 0 1510 1492 641 680 699 665 0 0 2
Sheri Nemeth 50 6393 690 678 700 1530 1474 645 0 676 0 0 0 2
Eimear Goggin 51 5150 0 0 0 1802 1734 767 0 847 0 0 0 2
Carla McGinty 50 3580 725 0 0 0 1460 0 0 711 684 0 0 2
Lee Monk 52 3059 734 727 0 1598 0 0 0 0 0 0 0 2
Candy Austin 51 2610 646 604 0 1360 0 0 0 0 0 0 0 2
Kay Sanborn 50 2597 0 0 823 1774 0 0 0 0 0 0 0 2
Wanda Barnes 50 2338 0 588 580 0 1170 0 0 0 0 0 0 2
Male 55-59
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Bob Nelson 57 6962 748 823 796 0 1538 774 786 752 745 0 0 1
Richard Hefner 57 6830 655 759 716 1464 1440 722 739 729 727 250 1371 2
Jack Hill 59 6753 722 787 751 1568 1486 709 730 0 0 0 0 2
Dan Stowe 57 5908 581 666 654 1342 1282 648 675 641 0 0 581 2
Keith Young 57 5196 561 599 582 1180 1138 0 0 562 574 0 0 2
David Johnson 58 4827 0 607 604 1442 1424 750 0 0 0 0 0 2
Bill Allen 59 4644 645 692 678 1362 0 0 641 0 626 0 0 2
Bill Watson 55 3968 0 0 705 0 1354 721 494 694 0 0 0 2
Randy Knotts 59 3387 497 494 0 0 972 462 488 NaN 474 0 0 2
Peter Hayes 56 3308 0 666 0 0 1332 645 665 0 0 0 0 2
Females 55-59
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Toni Cruz 57 7488 774 778 780 1694 1652 735 771 789 764 250 1499 2
Sharon Allen 55 7050 790 785 745 1664 1606 690 720 740 0 0 690 2
Cathy Spencer 58 5934 658 627 623 1342 1236 559 591 NaN 607 250 559 2
Linda Hefner 56 4970 520 489 500 1156 1080 460 473 NaN 502 250 460 2
Pamela Ploger 57 4832 0 609 558 1300 1236 550 579 NaN 0 0 0 2
Rhonda Hollis 59 3640 462 444 0 958 938 411 427 0 0 0 0 2
Linda Anderson 55 3541 0 0 0 1236 1206 0 577 0 522 0 0 2
Debra Decot 56 2191 0 0 517 0 1102 0 572 0 0 0 0 2
Janet Reynolds 58 2018 0 0 0 1190 0 424 404 0 0 0 0 2
Linda Bennett 58 1941 0 451 450 1040 0 0 0 0 0 0 0 2
Male 60-64
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Bubba Anthony 61 6680 660 721 720 1440 1438 678 712 696 703 250 1338 2
Louis Messina Iii 63 6624 687 734 708 1448 1408 689 700 678 676 250 1354 2
Jerry Sofley 62 6475 670 745 725 1462 1434 713 0 703 693 0 670 2
Steve Austin 62 5910 631 677 673 1370 0 647 654 641 617 0 0 1
Frank Golden 64 5897 616 670 0 1356 1296 641 653 626 655 0 616 2
Frank Ford 60 5015 685 750 718 1468 1394 0 0 0 0 0 0 2
David Oliphant 63 3980 583 0 548 0 1166 567 581 0 535 0 0 2
Daniel Lucero 61 1741 0 0 0 0 1150 0 591 0 0 0 0 2
Peter Buck 61 1623 0 552 526 0 0 545 0 0 0 0 0 2
Butch Holt 60 1530 0 0 0 0 0 759 771 0 0 0 0 2
Females 60-64
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Kathy Seavers 63 5141 726 727 0 1572 0 674 709 733 0 0 0 2
Iris Golden 64 3260 0 532 0 1192 0 501 533 NaN 502 0 0 2
Betty Schuster 61 2763 0 0 0 1180 0 526 557 0 500 0 0 2
Jane Fraytet 62 1844 402 365 367 0 0 348 362 NaN 0 0 0 2
Linda Simmons 61 1739 0 0 0 0 1234 505 0 0 0 0 0 2
Shelley Witkin 60 1082 0 0 0 1082 0 0 0 0 0 0 0 2
Doris Midkiff 63 527 0 527 0 0 0 0 0 0 0 0 0 2
Jinny Hawkes 61 518 0 0 0 0 0 518 0 0 0 0 0 2
Janice Rentz 60 512 0 0 0 0 0 512 0 0 0 0 0 2
Charlotte Brantley 64 509 0 0 509 0 0 0 0 0 0 0 0 2
Male 65-69
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Michael Murphy 68 6034 601 670 645 1296 1258 628 667 620 599 250 1200 2
Larry Seavers 65 5027 589 620 0 1326 0 633 649 616 594 0 0 1
Jim Strowd 67 3538 0 718 0 0 1400 0 721 0 699 0 0 2
Mike Taylor 66 3457 665 706 0 0 1394 0 692 0 0 0 0 2
Michael Shea 65 3323 522 561 562 0 1118 560 0 0 0 0 0 2
Frank Hannah 69 3219 536 0 515 1108 1060 0 0 0 0 0 0 2
Tom Schumacher 68 3184 619 649 0 1308 0 0 0 608 0 0 0 2
George Rose 66 2789 0 0 552 0 1118 561 558 0 0 0 0 2
Jim Devine 68 2688 467 0 0 0 890 446 452 0 433 0 0 2
David Beverley 65 1565 0 0 782 0 0 0 0 0 783 0 0 2
Females 65-69
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Pauline Niilend 65 6122 672 694 0 1448 1372 600 649 652 635 0 600 2
Ellie Grieshaber 69 976 0 0 0 976 0 0 0 0 0 0 0 2
Kaye McGarry 65 535 0 535 0 0 0 0 0 0 0 0 0 2
Mary Cassingham 69 387 0 0 387 0 0 0 0 0 0 0 0 2
Betty Smith 69 350 0 0 350 0 0 0 0 0 0 0 0 2
Male 70-74
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Jim Giles 71 5119 506 592 0 1144 1134 549 553 574 573 0 506 2
Van Murphy 70 3694 0 465 449 936 912 463 469 NaN 0 0 0 2
Herb Berman 72 3595 0 598 0 1208 0 612 620 0 557 0 0 2
David Bertke 74 2396 0 0 0 976 886 0 534 NaN 0 0 0 2
Elliott Giffen 73 1794 0 0 0 0 1186 0 608 0 0 0 0 2
Angus McBryde 72 1684 0 0 0 0 1684 0 0 0 0 0 0 2
Pete Earney 73 1463 0 0 0 0 974 0 489 0 0 0 0 2
Michael Witkin 70 1350 0 0 0 1350 0 0 0 0 0 0 0 2
Herb Brown 72 551 0 0 0 0 0 0 0 0 551 0 0 2
Dabney (woody) Wool 71 455 0 455 0 0 0 0 0 0 0 0 0 2
Females 70-74
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Lucille Bettis 70 354 0 0 354 0 0 0 0 0 0 0 0 2
Male 75-79
Name Age Point Total Shamrock 4m Skyline 5k Twilight 5k King Tiger 5k RFYL 4m Blue Points 5k Greek Fest 5k Brixx 10k LungStrong 15k Bonus Points Points Dropped Races Dropped
Bill Nave 76 2875 415 0 456 736 0 447 402 NaN 419 0 0 2
David Duncan 75 2064 538 0 0 0 1008 0 518 0 0 0 0 2
Charles Rose 76 1948 0 532 0 0 0 704 0 NaN 712 0 0 2
Bob Mason 75 471 0 0 0 0 0 0 471 0 0 0 0 2
Sam Zanca 76 421 0 0 0 0 0 421 0 0 0 0 0 2

Unofficial RFYL GP ’09 Final Point Totals – Overall and Masters Breakdown

Here's the unofficial point totals. Hopefully, I am close to the actual point totals.

Top 10 Males

Name

Age

Point Total

Shamrock 4m

Skyline 5k

Twilight 5k

King Tiger 5k

RFYL 4m

Blue Points 5k

Greek Fest 5k

Brixx 10k

LungStrong 15k

Bonus Points

Points Dropped

Races Dropped

Jason Holder

25

8961

899

993

972

1984

1918

948

962

934

857

250

1756

2

Greg Isaacs

25

8810

862

953

960

1902

1896

918

968

943

938

250

1780

2

Alejandro Arreola

27

8781

864

946

942

1930

1916

943

960

894

894

250

1758

2

Bill Shires

44

8564

874

957

929

1876

1806

907

924

908

914

250

1781

2

Stephen Spada

43

8422

871

959

926

1846

1770

875

902

873

894

250

1744

2

Mark Cox

39

8418

853

933

909

1852

1796

888

895

873

895

250

1726

2

Tim Friederichs

46

8104

826

913

897

1774

1668

865

866

860

853

250

1668

1

Chad Crockford

27

8079

821

889

808

1760

1714

867

887

873

839

250

1629

2

Billy Shue

25

8071

809

872

853

1740

1712

861

899

884

833

250

1642

2

Bobby Aswell Jr

46

7981

782

835

864

1754

1726

846

853

853

824

250

1606

2


 

Top 10 Females

Name

Age

Point Total

Shamrock 4m

Skyline 5k

Twilight 5k

King Tiger 5k

RFYL 4m

Blue Points 5k

Greek Fest 5k

Brixx 10k

LungStrong 15k

Bonus Points

Points Dropped

Races Dropped

Danielle Walther

27

8821

935

854

892

1986

1962

890

943

963

854

250

1708

2

Hayley Whisonant

23

8250

861

877

867

1892

1794

796

839

870

793

250

1589

2

Holly John

31

8184

0

0

888

1942

1894

844

873

888

855

0

0

2

Tiffany Brown

31

8086

860

861

863

1844

1760

796

819

829

760

250

1556

2

Sheila Wakeman

44

8005

874

0

0

1856

1824

843

883

886

839

0

0

2

Shannon Fowler

36

7751

832

846

809

1764

1670

714

755

806

774

250

1469

2

Meg Greene

12

7494

813

811

827

1654

1606

712

743

790

740

250

1452

2

Toni Cruz

57

7488

774

778

780

1694

1652

735

771

789

764

250

1499

2

Maria Dehaas

36

7426

797

793

770

1644

1622

729

762

785

765

250

1491

2

Christa Phipps

37

7327

753

782

764

1640

1612

715

748

774

752

250

1463

2


 

Top 10 Male Masters

Name

Age

Point Total

Shamrock 4m

Skyline 5k

Twilight 5k

King Tiger 5k

RFYL 4m

Blue Points 5k

Greek Fest 5k

Brixx 10k

LungStrong 15k

Bonus Points

Points Dropped

Races Dropped

Bill Shires

44

8564

874

957

929

1876

1806

907

924

908

914

250

1781

2

Stephen Spada

43

8422

871

959

926

1846

1770

875

902

873

894

250

1744

2

Tim Friederichs

46

8104

826

913

897

1774

1668

865

866

860

853

250

1668

1

Bobby Aswell Jr

46

7981

782

835

864

1754

1726

846

853

853

824

250

1606

2

Steve Ahrens

47

7886

0

902

879

1786

1734

846

868

844

871

0

844

2

Kevin Ford

40

7796

760

835

831

1716

1664

828

843

829

825

250

1585

2

Pete Kaplan

52

7692

0

878

863

1752

1692

837

852

818

0

0

0

2

Robert Heck

41

7662

765

809

823

1672

1652

813

840

793

803

250

1558

2

Robert Boyer

47

7525

819

882

865

1762

1662

818

0

0

717

0

0

2

George Adickes

51

7514

774

829

804

1628

1604

810

815

674

674

250

1348

2


 

Top 10 Female Masters

Name

Age

Point Total

Shamrock 4m

Skyline 5k

Twilight 5k

King Tiger 5k

RFYL 4m

Blue Points 5k

Greek Fest 5k

Brixx 10k

LungStrong 15k

Bonus Points

Points Dropped

Races Dropped

Sheila Wakeman

44

8005

874

0

0

1856

1824

843

883

886

839

0

0

2

Toni Cruz

57

7488

774

778

780

1694

1652

735

771

789

764

250

1499

2

Dianne Allen

53

7242

755

764

0

1632

1586

706

0

782

767

250

0

2

Karen Wilder

41

7144

781

777

760

1674

1644

727

766

742

0

0

727

2

Sharon Allen

55

7050

790

785

745

1664

1606

690

720

740

0

0

690

2

Jolanda Hengstman

48

6974

739

730

722

1578

1494

685

714

739

722

250

1399

2

Aprille Shaffer

50

6935

0

827

827

1788

1800

0

0

857

836

0

0

2

Debbie Quadnow

50

6418

731

0

0

1510

1492

641

680

699

665

0

0

2

Marti Shroads

48

6413

650

655

655

1444

1408

619

663

679

659

250

1269

2

Sheri Nemeth

50

6393

690

678

700

1530

1474

645

0

676

0

0

0

2