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 2006 RUNOHIO Grand Prix Recap and Interviews Matt McGowan January 2007 Run Ohio
The 2006 RUNOHIO Grand Prix was a series of races chosen by
runners and the staff of RUNOHIO to be part of this statewide
Grand Prix. Criteria used in determining the final Grand Prix
races were 1) Runners ranking from RUNOHIO questionnaire
interfaced with 2) Race Organization; 3) Quality of the race
field, 4) Geographical location of race; 5) Date of the race;
6) Size of the race. RUNOHIO has also tried to have only one
race on any given weekend and not pick holiday races. However,
due to a few races changing their dates, the Grand Prix does
now have a few dates with multiple races. If you would like to see a race added to the Grand Prix, please
let RUNOHIO know which races in your area should be added to
the series. Early races in the 2007 RUNOHIO Grand Prix include: March 10th -
Columbus Grove Beer Bottle Open 4 Mile, March 10th - Cleveland
St Malachi 5 Mile, March 25th - Cincinnati Heart Mini Marathon
15km, March 31 -Akron Canal Park Home Run 5K, April 15 - Toledo
Glass City Marathon
Men Open
Eric Putnam, 1st, 6 races, 875 points
Beer Bottle Open 4 mile 1st 20:24 150
Dustin Whitehair, 2nd, 7 races, 735 points
St Malichi Run 5 mile 1st 26:01 150
Matthew Whittis, 3rd, 7 races, 590 points
St Malichi Run 5 mile 7th 27:42 95
Men Masters
Scott Gill, 1st, 7 races, 560 points
St Malichi Run 5 mile 1st 28:18 100
Rick Wilson, 2nd, 5 races, 500 points
Rite Aid 10K 10km 1st 32:42 100
Cincinnati Heart Mini Marathon 15km 3rd 54:28 75
Men Grand Masters
Sam Torres, 1st, 7 races, 670 points
Rite Aid 10K 10km 2nd 36:18 85
Men Senior
Ron Legg, 1st, 7 races, 700 points
St Mailchi Run 5 mile 1st 30:57 100
Earl McCormick, 2nd, 7 races, 675 points
Beer Bottle Open 4 mile 1st 26:56 100
Women Open
Ann Alyanak, 1st, 3 races, 435 points,
Rite Aid 10K 10km 1st 34:19 150
Anjannette Arabian, 2nd, 3 races, 400 points
St Malichi Run 5 mile 1st 29:50 150
Lisa Gorris, 3rd, 3 races, 365 points
Canal Park Home Run Trot 5K 5km 2nd 20:10 135
Women Masters
Cookie O'Neal, 1st, 7 races, 535 points
Beer Bottle Open 4 mile 2nd 29:55 85
Women Grand Masters
Cookie O'Neal, 1st, 7 races, 680 points
Beer Bottle Open 4 mile 1st 29:44 100
Rita Barnes, 2nd, 3 races, 300 points
Cincinnati Flying Pig Marathon 26.2 mile 1st 3:28:31 100
Women Senior
Louise Miklovic, 1st, 5 races, 375 points
Beer Bottle Open 4 mile 1st 37:24 100
Men Open
Eric Putnam
Eric Putnam, 32 has been running for nineteen years. Eric is
from Chillicothe and now lives in Portsmouth where he is the
men and women's cross country coach Shawnee State Universit
When and how did you start running? "I started
running because of my brother. Growing up he was my idol and
he was also the best runner around. He was 6 years older then
me and set our school records in the 1600 meters-4:13 and the
3200 meters-9:23. I never quite broke those records in high
school either. At any rate, I grew up watching him run and
knew that running was the direction that I was going to go in
sports. I was a pretty little kid growing up anyway. I was cut
from the little league baseball team when I tried out. I also
sat the bench on our area grade school football team".
My first race however was a different experience. It was the
summer between my fourth and fifth grade year. Brian was
running a 10K in Sidney Ohio and there was also a 2-mile fun
run. I decided that I wanted to run it. My parents said ok but
on the condition that I train for it. So about a month before
the race, my dad would take me to the local track and I ran
some workouts. It was nothing hard, just enough to make sure
that I could run the whole 2 miles and not walk. The first
year that I did it, I finished and had a good experience. The
next year I ran it again and I got 5th place. Again, I trained
for about a month to get ready. The thing that happened the
second time that I vividly remember was how hard that I ran in
the race. I ran my guts out. I sprinted to the finish line and
after I finished, I was sick. My dad was at the finish line
and helped me walk for what seemed like an eternity. The thing
that I learned from that experience was most valuable lesson in
the sport of running. I learned that in order to run fast, you
had to train and you had to push yourself in races to a high
level of pain. It was a great lesson to learn at the ripe old
age of 11."
How do you train and what is your favorite workout? "I
train with my teams during the school year. I have separate
practices with my women and men so if I have gotten a good
night of sleep, sometimes I run both practices.
My favorite workout is one I do on the track,
400/600/800/1200/1600/600/200. I usually jog a lap in between
and then rest for between 30 to 45 seconds before going into
the next interval. I usually ran it about every ten days or so
during the summer. I also like 6x3 minutes hard on grass. I
jog one minute in between intervals. This is a good one if you
are not near a track and you don't have anything marked.
I probably trained harder this year than I have since I was
running in college in my early 20's. I have started to really
enjoy my Sunday runs for the first time in my life. I usually
run anywhere from 10 to 14 miles on Sunday now. That was
something that I never used to do. It has made me stronger in
the 5k and the 5 mile, while still only running in the 50s
mileage wise per week."
Why do you run? "I saw Fred Keiser, one of my heroes,
answer this one a couple of years ago and I am going to use
his answer. Fred is a little bit older than me and has had a
wonderful running career. He said that at this point, he
doesn't know how to stop. I guess that is the way that I feel.
I am just not good at any other sport and even if I was, it
wouldn't be the same. Also, I became a father for the first
time this year, so my free time has shrunk a great deal.
Running is now a nice social thing for me. I go to races and I
see so many old and new friends now. I catch up with as many
people as I can. That is really fun for me. When you run, you
have special things in common with other runners that you do
not have with other people. I love to run hard and I love to
run in races no matter where they are and what the conditions
are."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "I love the Grand Prix and I
always have. The Hyde Park blast in Cincinnati is a very
competitive race with some of the best road racers in state in
it. It is very hilly in places, but it is very organized. The
Bear Run at Shawnee State has to be one of the most fun road
races in Ohio. The course is just so fast. It is also very
flat with very little turning. I was thrilled when that became
a Grand Prix race. I still haven't done Johnny Cake. I've got
to get up there before I get too old."
Any advice for runners who want to improve their running?
"This are so many answers to this question. For any young
athlete, it is so hard to take responsibility for your
failures. In running, you can always have an excuse to run
bad. I didn't sleep enough (get more sleep!), my class
schedule was too tough (don't cram!), I have a cold (take care
of yourself!), my coach doesn't know what he or she is doing
(your coach isn't running the race!), etc. You are responsible
for your performance.
Also, young runners have to accept that running is very
tough. I have a saying that you are not a true runner until
the sport breaks your heart. And believe me, this sport has
broken the heart of every great runner that has been in the
sport several times over. You have got to keep everything in
its proper perspective and keep going. Don't get too high on
the great races that you run and don't get to low over the bad
ones. Stay balanced."
Dustin Whitehair
Dustin Whitehair, 25, has been running for ten years and
lives in Reynoldsburg where he is an Accounting Technician for
the Defense Finance and Accounting Service in Columbus.
When and how did you start running? "I started running
my freshman year of high school. I participated in football
and basketball in junior high but I didn't play very much in
either, mostly because I didn't practice enough in these
sports. I went out for track and the coach put me in the 1600
meter and 3200 meter my freshman year hoping I would score a
few points for our team. I ran a 5:28 and 12:28 the very first
time I raced. My times went down to 5:14 and 11:48 by the end
of that year. The track coach told me that if I wanted to get
better I should run cross-country. So I tried it the fall of my
sophomore year and I loved it. I was able to earn All-
Conference all three years that I participated but more
important than that was that I got better every race I ran as
I fell in love with distance running. My PR's in track went
down to 4:38 in the 1600 and 9:55 in the 3200 by my senior
year. I was honored to compete at both the State Cross Country
and Track Meets my senior year as well. I went to college and
I continued to get better despite injuries and other issues,
but I ended my career on a high note by having a great senior
year earning All-OAC honors and almost qualifying for Division
III Nationals in cross country. I give my credit in running to
my high school cross country coach who worked me pretty hard
but was very laid back and my parents who encouraged me to do
my best no matter what."
How do you train and what is your favorite workout?
"My training is pretty basic. I try to average around 70-
75 miles a week. Whenever I'm not too busy during the week I
push for 90-95 miles, especially in the summer or when I'm
training for a marathon. I like to train with others but
mostly I train myself. Biking for long hours has been another
way I've been able to increase my endurance. My favorite
workouts are usually mile repeats, or 2 sets of 1600, 1200,
800, 400 on the track, or tempo and threshold runs on a cross
country course or one of Columbus' Metro Parks."
Why do you run? "I think there are many reasons. For
one competition, I love to compete. Being able to meet new
people who have that same love of running as you do is
another. Running helps me relieve stress and gives me time to
think, especially after a rough day at work. It has helped me
become a more discipline and focused individual. And, when I'm
out there on the road or the trail it makes me feel as if I'm
in a world of my own."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "I love it. The RUNOHIO
Grand Prix gives you a variety of races from the 5km to
marathon. You can find great races all around the state at a
variety of different times of the year. All of the races that
I competed in during the series seemed very well organized.
They bring together runners of all different competitive
levels. My favorites were the St Malachi 5 miler and the
Columbus 10K for their courses and organization, and the Hyde
Park Blast because of the great post-race party."
Any advice for runners who want to improve their
running? "Set both short and long term goals, don't be
discouraged by set backs, and put in the miles. Remember, the
journey."
Matthew Whittis
Matthew Whittis. 39, grew up in New Philadelphia and
started running in grade school. Matthew now lives in
Columbus and is a salesperson at the FrontRunner running
store.
When and how did you start running? " My brother and I
were always active growing up. If we needed to go
someplace, we either ran or rode our bikes. My two memories of
wanting to actually run, or compete are from sixth grade. I
wanted to break a neighborhood kids school record for the
Presidential physical fitness test. The other was watching a
group of kids run around the local park and thinking 'I like to
do that'. Our junior high and high school coaches were Mr.
Krienbolh and coach Dawson who were great individuals and
coaches."
How do you train and what is your favorite workout?
"I've found that volume or mileage has worked for me this
past year and a half. I like to be at or above 100 miles per
week. This past year coach Chad Myers has helped introduce
some new workouts to go with the mileage. My favorite workout
is doing 3 times 3 mile with 1:45 minute rest between each."
Why do you run? "First, running is something I
think I was born to do, it just comes natural. Since I was
young I've been competitive and my outlet has been running. I
gave my running and health up for about ten years due to
lifestyle choices. I have found since starting to run again in
1999 that it is a vital part of me staying sober and mentally
healthy."
"This past year I joined Team Good River, an Ohio based
racing team and have found the camaraderie of being on a team
very rewarding and motivating. It has given me the
opportunity to compete in the USAT&F Club Cross Country
National Championships in San Francisco and other events. I'd
given up such opportunities by not being able to compete in
college for very long."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "I love the RUNOHIO Grand
Prix. It is where you'll find the best competitive races and
racers. In a time where so many race companies are popping up
and flooding the area with events trying to make money, it is
nice to have the Grand Prix with it's well run and
established races. My favorite races were the Hyde Park
Blast, Johnnycake Jog, Minster Oktoberfest and Columbus
10K."
Any advice for runners who want to improve their
running? "One of the greatest assets to my running after
deciding that I wanted to 'try to compete again' in 2003 was
to quit smoking and seek out knowledgeable people in the
sport. Working at FrontRunner with Ritchie Cohen Smith and
Kevin O'Grady gave me a wealth of knowledge to draw from and
use to help me get going. As I progressed with my fitness Coach
Myers has been able to guide and direct me in advancing little
by little towards goals I once thought were out of reach.
Also, find what works for you, there is no cookie cutter
program no matter what Runner's World says."
Men Masters
Scott Gill
Scott Gill, 44, has been running his entire life and lives
in Ashtabula where he is a retail sales associate.
When and how did you start running? "I have been
running my entire life. My father was the track and cross
country coach at Ashtabula Edgewood from the late 60's until
he retired in 1982. I got my first picture taken from running
at the age of 6 with my father. I was running a 8:31 mile. My
father, Don Gill senior, has been my idol, coach and my fest
friend."
I ran in high school for Ashtabula Harbor (1976-80). Dean
McQuaide was my coach. He had a passion for running and
coaching. I ran track and cross-country in college for Bob
Dulake at Kent State - Ashtabula, when regional campuses had
sports. My father was the first coach there in 1970. Our team
was made of walk-ons and we beat nationally ranked teams. I
owe everything to my father. He ran for Slippery Rock
University in the early 50's. His coach was Ford Hess. He was a
top middle distance runner in the 30's and was an All American
runner at Western Michigan University. I remember everything
my father and I read about running in the 70's.
My running goal is to run as well as my father has. He is
74. I love going to races and still take my father and son.
Look out for my father next spring when he returns from
Florida. We both move up in age groups in March."
How do you train and what is your favorite workout?
"I average 75 - 90 miles per week year round. I run
mostly on the road and try to do two interval track workouts a
week. My longs runs are from 15-20 miles, which I do on
Sundays. My favorite workout is going to the track and doing
intervals."
Why do you run? "I run for self satisfaction. It's
been my way of life and for my father and younger brother
since I can remember."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "They are the best races in
the State with the top runners. I try to hit the main ones that
I think the best masters will show up so I can see where I
stand against them. My favorite race is the Youngstown Peace
Race 10K."
Any advice for runners who want to improve their
running? "Patience - If you do the homework, you will get
the grade."
Rick Wilson
Rick Wilson, 42, has been running for twenty-five years.
Rick lives in Canfield were he teaches and is the Athletic
Director at Heartland Christian School in Columbiana and he
Coaches the cross country and track teams at Salem High
School.
When and how did you start running? "In my
sophomore year of high school, my best friend went out for the
cross-country team, and as a result, I got recruited."
How do you train and what is your favorite
workout? "I run every day, and my favorite workout is a 4-
mile AT run."
Why do you run? "I love the competition, and I like
the opportunity to challenge myself
both physically and mentally."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "I think the RUNOHIO Grand
Prix is awesome; however, I do think there are too many races.
I think the races should be limited somewhat because,
ultimately, the winner is not necessarily the fastest, but one
who runs the most races. Overall, though, it is excellent. My
favorite race was the Cleveland 10K; I thought it was a fast
course with good competition."
Any advice for runners who want to improve their
running? "Take it one day at a time and recognize and
celebrate even small improvements."
Mark Tensing
Mark Tensing, 47, has been running for thirty years. Mark
lives in Cincinnati where he is co-owner of a family concrete
contracting business.
When and how did you start running? "I started
running my junior year in high school for the cross country
team. The cross-country coach challenged anybody who felt like
they could run a 5:00 mile time trial. I didn't attend college
but continued running shortly after graduation."
How do you train and what is your favorite workout?
"Over the years I usually try to run between 30-50 miles a
week. I mix up the types of training runs during the week and
try to get a long run on the weekends."
Why do you run? "I run because I love sports and
competition. Running and racing allow you to work as hard as
you're capable of, or want to. Achieving goals are up to
you!"
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? I appreciate the obvious
organization the RUNOHIO Grand Prix provides. My favorite races
year after year are usually the ones what have a solid history
with them. The Cincinnati Heart Mini Marathon, Miami
University Red Brick Run 5km and the Minster Oktoberfest 10K
are top on the list."
Any advice for runners who want to improve their running?
"My advice is probably the same as many others 'stick to
it'. You can't expect to feel good day after day. You need to
train smart and get advice from experienced runners. There're
plenty of experienced runners around."
Men Grand Master
Sam Torres
Sam Torres, 54, grew up in Flint, Michigan, where he
started running in high school. Sam now lives in Toledo where
he is a sheet metal worker.
When and how did you start running? "I started running
in high school. I did very well and enjoyed it. I then ran for
Mott Community College (in Flint) and then ran at Murry State
University in Kentucky where I earned NCAA Division I All
American honors in corss country. I quit running in 1975,
started running again from 1982-1985 and have been running
since 1997."
How do you train and what is your favorite workout?
"I run 40-70 miles per week. I do a tempo run or speed
training each week. My favorite workout is the tempo run. I
run it on trails in a metro park. Over 50 percent of my
running is on trails."
Why do you run? " I run to stay healthy and because
I enjoy it. I like the competition and the challenges it
brings."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "I enjoy the RUNOHIO Grand
Prix. It was a good motivator to run races I had not run
before, which I like doing. I moved to Toledo in the fall of
2001 from Flint. Most of my racing had been in Michigan and
the Toledo area. It was hard to pick a favorite race, because
I enjoyed all of them. I look forward to running some of them
again year along with some new ones."
Any advice for runners who want to improve their
running? "You have to put in the miles to improve. The long
slow miles are just as important as the hard and fast ones.
Build a good base in the off-season with long easy runs and
some tempo runs. This builds strength and prepares you for the
racing season and the speed training you need to run faster".
Men Senior
Ron Legg
Ron Legg, 61 grew up in Massillon and now live by Beach
City where he is in the tree nursery business. Ron started
running junior high school and has been training seriously
again since 2006.
When and how did you start running? "When I was a kid
I loved to run,. I started to compete in junior high and high
school running the 880. I ran a few races in the 80's but
didn't stay at it as I didn't have the time to train. In
January 2006 I started to run again using a coach. This was the
first time in my life I trained correctly. A good coach is
worth the money, mine was."
How do you train and what is your favorite workout?
"Most of my running is alone. I don't use a coach now. I
train year round, running 40-50 miles per week. I take off 1
or 2 days per week and lower my mileage twice a year or stop
running completely to rest my mind and body. I do simple
workouts, long easy runs and hard track sessions of repeat
400's, 800's, 1600's or 3200's with active rest periods. My
tempo runs I run around 10km or 15km pace and recovery runs
are at low heart rates. I record all distances, times, pace
and heart rate along with course description and conditions
for the day. I compare my training from year to year to see
what worked and then plan the next year.
My favorite workout is 4 to 6 repeat miles on the track
with a 3-minute jog between. This workout helps gauge my
current condition for the 5km to the half marathon, which are
my favorite distances. I try to train according to an
upcoming key race. I use age grading percentage of recent
races to adjust training paces and maximum heart rate
percentage to keep recovery runs recovery runs. I don't have
any trick or super workouts, but I do pay attention to the
small things. Recovery is most important to me."
Why do you run? "There are many benefits for
runners active in road racing, they are all of the reasons I
run, but the race is the carrot that gets me out the door to
train. Racing is exciting; testing yourself every time the gun
goes off. My farm and my running are both life long projects I
can work on and improve even as I age. Your times may show you
have slowed down but your PLP can rise measuring your true
level as a runner thanks to age grading. Running hurts but it
is a lot of fun."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "The RUNOHIO Grand Prix, the
publication and the website are about Ohio runners, which I
like. I don't get off the farm much so going to the Grand Prix
races was like mini vacations for me. The races selected for
this year's Grand Prix races had a blend of distances,
locations and course variety. I enjoyed each race with no
exception. My favorite race was the Minster Oktobefest. I
liked the fast flat course and had my masters 10K personal
record."
Any advice for runners who want to improve their running?
"What good is a 600 horse power engine in a race car if
the throttle only opens half way? What good is a well-trained
body if the mind can't control it? Train your mind to handle
the stress, strain and pain of racing. This approach to
training has improved my race performances over the last two
years. I'm still working on mental toughness and always will
be. Train your body, train your mind. THINK ABOUT IT."
Earl McCormick
Earl McCormick, 63, lives on Oxford where he is retired.
Earl has been running since high school.
When and how did you start running? "I started
running in high school and kept it up because fitness was
essential in my occupation. I have only done the RUNOHIO
series for two years since moving from Texas in 1999."
How do you train and what is your favorite workout?
"Year round I do 6-800's, 8-400's and 8- 200's weekly on a
elevated indoor 200 meter track at the Miami University
Recreation Center. It is a great facility and has great people
managing it. I do a long run when I feel like it and then
throw in tempo runs to match the race that's coming up."
Why do you run? "I run strictly of health issue and
for the friendships."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "I love the RUNOHIO Grand Prix
because it has introduced me to the state geographically wise.
We were not as lucky in Texas to have something like this to
run in. The series is great and I have no real favorites. I
thought they were all managed quite well".
Any advice for runners who want to improve their running?
"Do what works best for you. Also, volunteers perform a
vital function in racing events, probably as important as the
runners and receive very little credit. So don't forget to
thank them at your next race."
Women Open
Ann Alyanak
Ann Alyanak. 28 grew up in Bluffton and now lives in
Bellbrook where she is the University of Dayton Women's Cross
Country coach. Ann started running in junior high school.
When and how did you start running? "I started running
in 7th grade for junior high cross-country. One of my older
brothers was on the high school team and I had gone to his
meets and I thought cross-country looked fun and decided to
run. I ended up really enjoying running and I started taking
it a little more seriously once I was in high school and
started having some success."
How do you train and what is your favorite
workout? "My training is very strength based with lots of
up-tempo and high-end aerobic runs. After so many years of
training this is what my husband, Ed, who is also my coach,
figured out what works the best for me. We also keep an element
of speed and turnover in the training each week either with
short hill sprints or faster strides. I train with Tara and
Kara Storage as well and we are able to really push each other
and help each other with the harder workouts. It is
definitely a plus to have someone out there sharing the
workload and having other people to train with makes it more
enjoyable."
I would have to say my favorite workout is a long
tempo/marathon paced run. I really enjoy being able to get in a
rhythm and run strong for 8 to 10 miles or however long the
run is. This type of workout always leave me feeling refreshed
and strong."
Why do you run? "I run because I love it. I love the
challenge a hard workout or race brings and also the freedom I
feel when I am just out on a nice relaxing run. It is great
way to either start or end my day or both."
What do you think of the RUNOHIO Grand Prix? Which
races were you favorite and why? "I really enjoy running
races all over the state and seeing different people at each
race. The RUNOHIO Grand Prix adds some extra competition to
these races knowing you are running for points in the series
as well. It is a great series of races and I have enjoyed each
race I have competed in. One of my favorites in the series is
the Minster 10k, but unfortunately because of schedule
conflicts I was not able to run this race this year. The Peace
Race in Youngstown was a great race with a very fun and fast
course. I really enjoyed this race. All the Grand Prix races I
have run have been very well-organized and great events."
Any advice for runners who want to improve their running?
"Be patient and consistent. Improvements will come with
consistent training and try to enjoy the whole process. Stay
positive and motivated and set both short and long-term goals
for yourself. Make sure you are having fun with it and try to
enjoy every aspect that goes along with running".Anjanette
Arabian
Anjanette Arabian, 33, is from Rocky River where she is an
attorney and the cross-country and track & field coach at
Magnificat High School
When and how did you start running? "I started
running in 1986."
How do you train and what is your favorite workout?
"My mileage usually averages about 60 miles per week. I
train with the girls I coach, with other dedicated and crazy
running friends before the sun rises in the morning, by myself
or some combination of those three. One of my favorite track
workouts is called the Variety Pack, which combines a 1200
meters with 300s, 600s, a 1000 and some 200s. On the roads and
on the grass I like doing hills."
Why do you run? "It's an addiction. Additionally,
it's provided me with the most impressive opportunities of my
life and introduced me to fantastic people. I would not be who
I am today nor would I have accomplished what I have as a
person or as a runner if it weren't for my running success.
I've seen foreign lands, expanded upon my education and met my
best friends through my running. It gave me the strength to
break out of my shell as the little girl who never spoke (even
though no one believes that I was ever quiet) to become a self-
confident woman with humble pride. One of the best outcomes of
my running is sharing my knowledge and experience by coaching
young, up-and-coming athletes. I have witnessed many young
runners develop into great runners at all ability levels and
mature into wonderful people as a result of their own running.
To me, watching the young athletes find their way with the
help of their running is amazing and extremely gratifying.
Besides that, it's an addiction."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "It's a great tradition of super
races. The Johnnycake Jog 5 Miler is my favorite race. It's a
challenging course and draws great competition."
Any advice for runners who want to improve their
running? "I know I've said this before, but BE PATIENT!!!
Patience truly is the key to success at any level. If you rush
your training, you will rush to injury. Take all the steps
necessary to get in the proper base training. Introduce speed
at the right time and gradually. Don't do your first interval
workout the same week you increase your weekly mileage by 5-10
miles while doing your first 10+ miler too. Have a plan and
work at your own pace. Do what works for you, not what works
for someone else. You are an individual, act like one and
treat yourself like one. I am a big proponent of taking 2
weeks off from running every year. That means NO running. It
gives the body time to heal after a long year of running. Many
runners only take "down time."I saw many of my college
teammates continue to run 2-3 miles every or every other day
during their break from running after a rigorous cross country
or track season. Those also were the teammates I saw in the
training room getting treated for all kinds of aches and pains.
My philosophy is: take the time off when you choose to do so,
not when your body forces you to due to injury. Therefore, the
2 weeks you take off help you to more than likely get through
the next 50 without interruption."
Lisa Gorris
Lisa Gorris, 39 lives in Jackson Township where she is a
software engineer. Lisa has been running for nine years.
When and how did you start running? "At age 30 I
started running. I was introduced to running by my husband."
How do you train and what is your favorite workout?
"I love to run at the Towpath all year round. I also like
to cross train on a road bike as I participate in duathlons. I
enjoy tempo runs and speed work once a week. It makes the
other days 'easier'."
Why do you run? "I run to stay fit. I run with my
neighbors socially. I run so I can eat ice cream. I run to
compete. I run for post work therapy (clears the mind)."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "The RUNOHIO Grand Prix is a
great way to tie the races in Ohio together. My whole family
loves the Canal park race. The little ones enjoy the ballpark
and the mascot, Orbitz. The post race spread is one of the
best! I also enjoy the Football Hall of Fame race. There are
a lot of good local runners and friends whop participate."
Any advice for runners who want to improve their running?
"Speed work, speed work, speed work..a good GPS watch
helps to ensure you're doing your runs at your target pace."
Women Master and Grand Master
Cookie O'Neal
Cookie O'Neal, 54, lives in Columbus where she is an EPA
Regulator and has been running for twenty-six year.
When and how did you start running? "Twenty six years
ago, I started running to help me improve my speed and stamina
on the racquetball court. Also, it was time to begin a new
sport since I had just moved to a new town Mentor from
Brecksville.
Running was nearly impossible at first. I couldn't make it a
quarter mile without stopping! But, I had a few months before
the local 5 mile Thanksgiving Day Turkey Trot and I wanted to
give it a try. So, gradually, I increased my distance. I knew
I could run at least 3 miles when the gun went off. And, I
knew I could run at least 5 miles when I crossed the finish
line! I felt such an extreme sense of accomplishment, I
decided to stick with running and try to get better."
How do you train and what is a typical workout? "I
used to run every day but not any more. Since I like to
workout every day, I've added cycling and swimming to my
regimen. Now days, a typical week looks like this: Sunday run
6-10 miles, Monday cycle 25 miles, Tuesday 4 mile track
workout of various combinations of quarters and halves. Plus,
a 1-2 mile warm up and a 1 mile cool down, Wednesday cycle 15
miles, swim 2500 yards, Thursday run 8-10 miles, Friday swim
2500 yards and maybe run 4-6 miles and Saturday run 4-6
miles."
Why do you run? "I run because it is: the best exercise
I've found for my physical and mental well being; an activity
my husband Ralph, my dog Moose and I can do together; easy to
do and doesn't require a lot of prep time and you can do it
outside in any weather; a great social activity - my best
friends are runners; keeping me young!"
What do you think of the RUNOHIO Grand Prix? Which races
were your favorite and why? I had a great time with the
RUNOHIO Grand Prix. It had been a while since I ran that many
races in one year. The Columbus 10K was most memorable because
I was happy with my time. 10K's are not my favorite
distance." Any advice for runners who want to improve their running?
"Sure! I'm full of advice. Tops on my list are: Set
realistic goals; both short term and long term. Run with a
friend(s) if possible. They are great for helping you reach
your goals. Run at least one track workout weekly. Focus on
running when you're running. Don't daydream, Don't neglect
your core."
Women Grand Master
Rita Barnes
Rita Barnes, 50, has been running her entire life as she grew
up in Corning, New York and has lived in Columbus for thirty
years. Rita is a Medical Technologist.
When and how did you start running? "I have run my
entire life. In 1998 I ran my first marathon with the Leukemia
Lymphoma Society's Team in Training program. It was great and I
was hooked!"
How do you train and what is your favorite workout?
"I run six days per week. My favorite workout is a long
run with the Team in Training or Marathon in Training group."
Why do you run? "I love to run, it brings me peace
and joy."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "I am not sure of which races
were on the RUNOHIO Grand Prix. I just like to run."
Any advice for runners who want to improve their
running? "If you want to increase your speed run faster. If
you want to increase your endurance run longer."
Women Senior
Louise Miklovic
Louise Miklovic, 68, who lives in Maumee has been running
for over thirty years.
When and how did you start running? "I started running
in the early 1970's to improve my fitness. The first time I ran
on the country road near my home a farmer stopped his truck to
see if I needed help. When I told him I was just out running
he told me I was crazy. After that he always waved and smiled
when he passed me on the roads."
How do you train and what is your favorite workout?
"I try to run six days a week. As I have gotten older it
doesn't bother me to miss a day. I let my body be my guide. I
will do one long run a week and one short run with speed play.
The other days go 5-6 mile easy at the park. My favorite run
is ten miles on a path next to the Maumee River."
Why do you run? "I started as fitness runner and
that is still and major reason that I run. The friendships are
now as special to me as the physical benefits. I don't feel I
can stop running without going crazy is probably the real
reason."
What do you think of the RUNOHIO Grand Prix? Which races
were your favorites and why? "I enjoy the RUNOHIO Grand
Prix series because it give me the opportunity to travel out
side my local circle of races and know that the races are
going to be safe and well organized. The Minster Octoberfest-
10K has great community support and a festive atmosphere."
Any advice for runners who want to improve their
running? "Use a variety of workouts and locations and don'
t be to hard on yourself if your have a bad day."
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