The 2004 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 2005 RUNOHIO Grand Prix include: March 12th - Columbus Grove Beer Bottle Open 4 Mile, March 12th-Cleveland St Malachi 5 Mile, March 19th-Marietta Shamrock Classic 5K, April 2nd-Akron Canal Park Home Run 5K, April 3rd-Cincinnati Heart Mini Marathon 15km, April 10th- Toledo Glass City Marathon, April 17th- Miami University Red Brick Run 5K, May 1st-Cincinnati Flying Pig Marathon, May 22nd Cleveland Rite Aid 10K & Marathon, May 30th-Dayton Lou Cox Memorial 5K, June 5th-Columbus 10K.

The following are interviews conducted with the top

2004 RUNOHIO Grand Prix finishers.

Men Open

Matt Folk

Matt Folk, 28, lives in Canfield where he is an assistant cross country and track coach at Youngstown State University and works at Second Sole. Matt has been running since his sophomore year in high school and grew up in Oregon, Ohio.

When and how did you start running? "I started running my sophomore year of high school after trying a variety of sports. Everyone got the opportunity to compete, so I stuck with it with the simple goal of a varsity letter."

How do you train and what is your favorite workout? "My training centers around the philosophy of high mileage. This year I've been able to hit a lot more weeks at 110+ without getting sick than in the past. Over the years I've learned that I run best with higher mileage. The tough part is finding the correct balance and this year I have been very blessed as far as health.

Since I've never been to good about getting on the track by myself, my favorite workout this summer has been 8 to 10 hard big bear repeats (hill in Mill Creek Park approx. 400m up, 400m down). This is usually done in the middle of 10 to 12 mile runs with a long warm-up and cool-down."

Why do you run? The competition, challenges, and feeling of accomplishment."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? " It is nice to have something tie together the big races throughout the state. My favorite series race is the Peace Race because it is the biggest in the Youngstown area and we did packet pickup at the store so everyone comes in excited about it. Also, it was the first time I broke 30 minutes on the roads, finally. This years' News Heard Jonnycake Jog 5 Miler was also nice because it was one of the races that I had always wanted to win at least once before I was done with competitive running.

Any advice for runners who want to improve their running? " Set long and short term goals, have a steady balance of hard and easy days, and be tolerant of setbacks."

John Hopple

John Hopple, 36, is a teacher and has been running since his junior year in high school. John's hometown is Massillion Perry

When and how did you start running? "I started running my junior year in high school about 20 years ago. I started running because I was cut from my high school baseball team. My sister suggested I should go out for the track team because I used to run my paper route all the time. Next day I brought my Kangaroo zippered shoes to practice and started my training with coach Rick Horton. The rest is history."

How do you train and what is your favorite workout? "During my base period which lasts about 3 months I work my way up to 90 miles a week. During that time I do one long run per week, along with one AT run. When the base period is over I add one additional run each week which consists of mile repeats at AT pace or 1000 meter repeats starting at 10k pace and working down to 3k pace.

My favorite workout is an eight mile AT run with the next to the last mile I run 6 x 100 meter striders at 3k pace and rest 100 meters at AT pace."

(note-An AT run is about 1 minute faster than your current 5k speed per mile. You can improve your ability to hold a fast pace and not slow down because of AT runs.)

Why do you run? "I run because I enjoy being in shape and like to compete. I also enjoy setting goals and achieving them."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "Which races were your favorites and why? I think the RUNOHIO Grand Prix gives you an opportunity to see how well you do in the state of Ohio. It keeps you motivated while going after your personal goal. My favorite race is the Peace Race. The Peace Race is in the fall on a great course and with great competition. When you have those things combined together your only going to run well."

Todd Martin

Todd Martin, 34, lives in North Canton where is a patent attorney. Todd has been running since high school.

When and how did you start running "My dad persuaded me to run high school track.

Once the competitive bug got me, there was no turning back."

How train and what is your /favorite workout "I typically run 60-70 miles per week, a fair portion of it with my running partners Chip Wilson and Mike Gantz. My favorite is mile repeats.

Why do you run "Because I seem to have a knack for it and it provides a bit of a stress relief from life."

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 introduce some competition on a state-wide basis. My favorite races were Historic Zoar (point to point course and quality race organization); Marietta 10K (nice scenery); and the Cleveland St. Malachi 5 Miler (consistently nice shirts)."

Any advice for runners who want to improve their running? "If you want to improve your race time, run track workouts with a couple of your friends. If you want to get into more of a groove with running in general, vary the scenery a little and run with a

couple of friends who will keep you honest."

Men Masters

Brian Long

Brian Long, 42, is a builder/developer from Delaware. Brian has been running since high school.

When and how did you start running? "I started running in 1978. I wasn't good enough to play other sports so I tried indoor track. I couldn't run very fast or get over hurdles so they put me in the junior varsity 440. My older brother and my dad both were runners so they helped encourage me to move up to longer distance"

How do you train and what is your favorite workout? Over the years, hard 10-12 mile runs have been my main training staple. Rex Coldren and I were doing what they now call "progression" or "hard tempo" runs 7- 10 times a week over 20 years ago. We would sometimes end up with over 50 miles on the weekend alone. Now my body can't take the volume nearly as well as it used to. I still do them but need some easy days in between. My favorite place to run is High Banks Metro Parks north of Columbus."

Why do you run? "Running started out as a very competitive thing for me. I always dreamed of running a fast marathon and making the Olympic Trails. My heavy training schedule from age 17 thru my mid 20's wiped me out and I walked away from the racing scene for nearly 10 years. Now I enjoy racing again but it's more about being fit and strong person that I love the best. I get more satisfaction out of a 2 hour hill run on trails then I do during a 17 minute 5km. My warped mind still thinks I'm capable of running the times I did back in the early 80's so I don't get very excited about my current race finish's."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "I liked all of the races I attended. I wish I would have preformed better at Lou Cox, JohnnyCake Jog and Minster since they are fast courses. If I can make the races next year, I plan on running a lot faster."

Any advice for runners who want to improve their running? "Don't try to set the world on fire when you are 15. You won't reach your peak until your 30's. Train hard but factor in good periods of rest. Above all, have fun with it!"

Bill Valenzano

Bill Valenzano, 45, is a health and physical education teacher from Amelia. Bill has been running since his freshman year in high school.

When and how did you start running? "I began running as a freshman in high school. I was encouraged by my father, Ed, who showed me some medals he had won during his high school days."

How do you train and what is your favorite workout? "I've decided not to run marathons anymore, training for a marathon just requires too much of my time. So I train for races between 5K and the half marathon these days. I usually run about 60 miles a week, with a long run on Sunday, and hard workouts on Tuesdays and Thursdays. During the week, I train with the kids I coach at Archbishop McNicholas high school. The Tuesday and Thursday workouts are usually at or faster than my 5K race pace. Sundays I run with a group of guys from the Running Spot in Loveland. Most of them are sub 2:40 marathon runners like Mark Tensing, Dan Muenzer and Dave Ackerman so the pace and the conversation are usually very "lively!" My favorite track workout is a series of 800 meter repeats faster than 5K race pace but just with 1:20 recovery jogs between repetitions."

Why do you run? "I run for the enjoyment of running. I call most workouts my 1 hour vacation each day. I doubt if I could ever run just for fitness, I love racing!"

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "I've enjoyed the RUNOHIO Grand Prix since its beginning. I'm not concerned too much anymore with my place in the overall standings, I'm getting too old for that! We have a very competitive group of master runners in southwest Ohio and in the entire state for that matter. My favorite races are the Columbus 10K and the Oktoberfest 10K. They're both usually very competitive, the weather is great and they both have fast courses. I'm not fond of hilly courses."

Any advice for runners who want to improve their running? "Be consistent. Establish a minimum number of minutes to run every day and stick to that number even if the weather isn't good. Race pace and faster than race pace are essential as you get older. Training with high schoolers really helps me in that regard."

Men Grand Masters

Michael Barr

Michael Barr, 54, is a restaurateur (Craters Restaurant and Bar) and lives in Bexley. Mike has been running since 1978.

When and how did you start running? "Since 1978, running has been one sport I though that I couldn't screw up. Just a pair of shoes, a pair of shorts and maybe a shirt, I could just get out the door and be successful. It was easy until recently, when I ran on an extremely hot, humid day wearing an un-rinsed pair of shorts. Without realizing why people were staring, pointing, and laughing, I was almost back to my home when I looked down. White soap-suds were coming out my shorts and running down my legs."

How do you train and what is your favorite workout? "I train by avoiding moving vehicles, avoiding my wife's lists, and disappearing from my restaurant between lunch and dinner. My favorite workout for years was my long run on Sundays, until one such morning over 10 years ago when I literally ran into a fist. I immediately got up and asked why he did that but the gentleman refused to answer. After one swing, I let my high school wrestling help me end up on his chest. His eyes got really wide when a fist-pounding, short skinny runner was on top of him. I asked again, why? He said because I could never be his friend. That was the only thing he got right that day."

Why do you run? "I've always enjoyed sore muscles and joints. The problem is, somewhere trapped in my brain is a thought that I still can run well. I guess this is either a curse or a blessing. I'll tell you which after running another 20 years."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "My favorite races have always been those small town races when the whole town benefits and not a professional promoter. The Beer Bottle 4 miler is a great example."

Any advice for runners who want to improve their running? "Keep your wife happy. Keep your kids busy and your dog well- fed. Train slow, run hills when possible, and race with your head as well as your heart. Also, don't run into any fists unless you can help it."

Mike Leis

Mike Lies, 51, is a veterinarian from Cincinnati. Mike has been running for nearly twenty years.

When and how did you start running? When I was 30 a neighbor asked me if I would start a jogging program with him. We jogged 1-2 miles three days a week. He quit later that year. I enjoyed it and have run ever since."

How do you train and what is your favorite workout? "I enjoy my workouts. Lately favorite is an 8-mile hill loop around Mt. Airy Forrest. I average about 40 miles per week and I run long every Sunday. I try for two other quality runs through the week. I do run seven days a week."

Why do you run? "I really just enjoy it, the stress relief of hitting the roads keeps me at it"

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "I love the concept. The RUYNOHIO Grand Prix motivated me to get to the Minster 10K, which was great. Cincinnati Heart Mini Marathon is tough to but for a good cause at a nice distance with a good field."

Any advice for runners who want to improve their running? "Make it fun and social and find a running partner and group. I think in terms of building at base and strength first and adding track/speed work last. For me, 400-800 workout have helped my racing the most."

Men Senior

Bill Curtin

Bill Curtin, 63, is a retired plant manager from Hudson. Bill has been running for 30 years.

When and how did you start running? "I started 30 years ago. At first it was simply to stay fit but when we moved to this area in 1988 and saw all of the races available I became more competitive."

How do you train and what is your favorite workout? "I run fast so I can enjoy running slow. By this I mean I race and do intervals, tempo, lactate work so I can easily do what I love best - - long, slow runs. For hard training I'll go to the track and do repeats 400's. Run one lap fast and half lap jog. I do this 20-30-40 times depending on the weather. I call it my "Zatopek" drill. If you saw me after this workout you would call 911. By on my addictive long runs, I dream, I reminisce, I pray and I thoroughly enjoy it."

Why do you run? " I know running benefits me physically but that is just a side benefit. Immeasurable confidence and improved self-esteem are the many gifts. I've met so many friends whom I admire. They, by their very nature, are so disciplined, have a healthy lifestyle and are such strong character. What we do on the roads reflects our entire life."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "The RUNOHIO Grand Prix is a great motivator with excellent races. I'm grateful. For a nice short race I like the Johnnycake Jog.the last two miles are gut wrenchers."

Any advice for runners who want to improve their running? "As we age we need to accept race results for the effort and not the time. The exertion is still there. Just go out every day, run casually, easy, long and then slow down."

Bill Zehner

Bill Zehner, 65, is a mechanic in Shelby. Bill has been running for fifteen years.

When and how did you start running? "I started running when I turned 50 years old. I had gained some weight and wanted to take it off. My son said he was going to run the Columbus Marathon and said you might as well go too. My first race 1990 Columbus Marathon."

How do you train and what is your favorite workout? "I run about 35 miles per week with very little speed work. My favorite workout is a 10 miler on Sunday. I also enjoy running with the high school boys (mostly behind them) and coach Z."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? I enjoyed the quality and quantity of all of the RUNOHIO Grand Prix races and I try to do as many as I can. My favorites are the Columbus 10K and Minster 10K."

Why do you run? "I run to keep my weight down, stay fit and relieve stress. I feel better now than I did at 40 year old."

Any advise for runners who want to improve their running? Keep a training log and recording my weight once a week helps me."

Women Open

Debbi Kilpatrick Morris

Debbi Kilpatrick Morris, 41, Strongsville and is a full time mother and runner. Debbi has been running since high school.

When and how did you start running? I first went out for track in 9th grade. I first tried to run the sprints but I was slow so I tried the field events. That didn't go much better so I gave distance running a try and I ma glad I did."

How do you train and what is your favorite workout? "I have two small children (4 and 5 years old) so I do a lot of running on the treadmill. My training often consists of whatever I can get in that day. Optimally I attempt to get in one interval, one tempo run and one long run each week interspersed with recovery runs. MY favorite workout is a tempo run because I fell I get the most out of it."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "I like it is nice to have a state wide grand prix and enjoyed all of the races I ran. My favorite Grand Prix race was the JohnnyCake Jog. I like that they have the

last mile marked off in quarters. I think this helps make for some exciting finishes".

Why do I run? "I am not really that good at anything else".

Any advise for runners who want to improve their running? "Find what it is that motivates you and use it. Whether it is music, running with friends, or having a goal race to prepare to achieve. By staying motivated your training is usually more consistent and

consistency is the key to better performances."

Melissa Rittenhouse

Melissa Rittenhouse, 28 is a Dietitian from Wadsworth. Melissa grew up in Sheffield where she started running her junior year in high school

When and how did you first start running? "I started running my junior year of high school, but didn't learn to seriously compete until college. I have been becoming even more competitive ever since."

How do you train and what is your favorite workout? "I train by running 2 quality workouts, a couple easy training runs and a long run each week. I like them all because I like the variety.

What do you think of the RUNOHIO Grand Prix? Which races were your favorite and why? "The RUNOHIO Grand Prix is neat because the races are all over the entire state, which makes it more fun and less routine. The Columbus Marathon was my favorite because I like the marathon distance better than the shorter races. It was also one of the best marathon courses I have run and I felt very comfortable running there."

Why do you run? "I run because it is part of my lifestyle and it makes me appreciate what I can do. It also helps keep life in perspective and reminds me that nothing comes easy but if you just keep trying you are bound to accomplish your goals."

Any advice for runners who want to improve their running? "Be consistent and be even more patient."

Ann Alyanak

Ann Alyanak, 26, is the University of Dayton Women's Cross Country and Assistant Track. Ann grew up in Columbus Grove and started running in 7th grade.

When and how did you start running? "In 7th grade I went out for my junior high cross country team.

How do you train and what is your favorite workout? I train in a group. Right now there are only three of us; Kara Storage, Tara Storage and myself. We are all coached by my husband Ed. Typically we will get together two or three times per week to workout together. Usually we do our long runs and harder workouts at the same time. We started training together because all three of us really enjoy running and feel we can still improve. Our focus is on running track races from 1500m to 10,000m in the summer time and we also enjoy competing at local road races for fun and competition.

I will usually run between 65 and 75 miles per week. Most weeks will include very short hill sprints, a longer run around 14 miles, a workout around 1/2 marathon to marathon pace, or some shorter repetitions closer to 5000m to 1500m race pace. The types of workouts we do change depending on how far away our goal races are and what time of year it is.

My favorite workout is probably long tempo runs. I really like the rhythm of these runs and being able to settle into a pace and hold that pace for a long time."

Why do you run? "I run because I love to. It makes me feel free and I have always enjoyed it. I train hard because I want to see how good I can be and never look back and ask what if."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "I really enjoy going to the local road races. The Grand Prix helps add some

good competition and brings more people to each event. It is fun to test myself and talk to people I don't see other than at races. One of the best things about this sport is the people you meet along the way. I think the Minster 10K is my favorite because it is always very competitive. The Dayton Half Marathon is a fun distance to run and I enjoy the Corridor too."

Any advice for runners who want to improve their running? "Be consistent and don't expect to improve over night. There are always going to be ups and downs and you need to just enjoy the ride. Setting goals helps keep me motivated too, but most importantly run because you love it and keep it fun.

Maureen Scullin

Maureen Scullin, 45, is currently a clerical worker and college student seeking another degree. Maureen lives in Cleveland and started running in high school

When and how did you start running? I ran track and some cross country in high school. While I was a student at Miami University, I ran some track but with limited success. It was the only time in my life I suffered from running related injuries. I had shin splints so bad, I could barely put my socks on let alone walk. Later I realized that all those indoor track workouts were the culprit. I didn't run another step for seven years after college.

When I finally started up again, I took an oath that I would never let running turn into a job. Even now, I rarely wear a watch. And when I do wear one, I always forget to turn it off. After my finish at the Columbus Marathon a few years ago, I realized my watch was still "timing the race" five days after crossing the finish line.

How do you train and what is your favorite workout? "This year my training has been more haphazard because of school. If anything my speed workouts suffered the most. Believe it or not, my training is surprisingly very slow. I was never a believer that one must consistently practice at or near race pace to get results. Since college, I have never been hurt and I believe this approach has helped me maintain a non-injury status.

My favorite workouts consist of trail running with my friends during the summer every Thursday night. While this year it was more sporadic because of classes, I always seemed in better shape when I ran trails. It seems I did a bit more "side-to-side" running to avoid the hazards of the trail and my pace was more varied which exercised different muscles.

Another workout puts me out in Hinkley with several friends for some long runs. If you live in northern Ohio, Hinkley is a great area for those long marathon training sessions."

Why do you run? "I originally started running because the workouts always put me in a good mood. Now I run because I developed a circle of friends I meet at several races. It's probably turning into a more social event for me now instead of seeking specific athletic challenges."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "My favorite race is the Rite-Aid race which was held last April. Since it's a local race for me, I always enjoy the hometown festivities. The weather for this year's race was less than stellar and quite windy but that just adds to the fun memories."

The Wadsworth race was my most memorable not because I did anything spectacular but I ran the race when I had only eight hours of sleep in three days. I was in the middle of finishing some major class projects at Cleveland State and meeting personal obligations. Oh yes, I was also working a full time job. Everything seemed to converge like a whirlwind during this time. But I got through it."

Any advice for runners who want to improve their running? I experienced this firsthand in 2003. In March of that year I lost my job. And yes, my computer job was shipped out of the country. With the increased downtime, one would think my mileage would increase and my times would drop. My times did drop and I felt great but my training didn't significantly change. What did I do different?

For the first time in years, I started to get more sleep. It wasn't intentional and I didn't sleep the day away or slumber until the noon hour. But I consistently got seven to eight hours every night. Not only did my race times drop, I felt less exhausted after every workout or race and my muscles weren't as tired or sore. In other words, I re- energized much quicker.

I realize that with many of us, sleep is one of the first expendable habits we sacrifice when time is tight and the day is short but I was shocked by the difference consistent sleeping changed my physical fitness. Now that I'm back in school and working, I notice the difference. Many people record their mileage. I would find it interesting if they also include and note their sleeping pattern as part of an inclusive workout. Just a thought."

Women Grand Master

Janice Kreuz

Janice Kreuz, 57, has been running for twenty-eight years. Janice lives in Cincinnati and is retired and tutor and works with severely handicapped children.

When and how did you start running? "I started running in 1976. My little sister thought it would be good for me - as it is!"

How do you train and what is your favorite workout? "My favorite workout is the one I get to do today! Each day I run is a special day in my book."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "The RUNOHIO Grand prix has been around for a long time and is a good barometer for where a runner stands in the State. My favorite race is the Dayton Corridor Half Marathon. It is large enough to be competitive; not so large as to be a major production."

Why do you run? "I run because I love to!"

Any advice for runners who want to improve their running? "Work hard but don't let your times or "rankings" dictate your self worth!"

Women Senior

Ruth Watson

Ruth Watson, 71 has been running for only four years. Ruth lives in Lancaster where she is retired.

When and how did you start running? "I started running in March 2001 with a friend, Thad Davis. He helped coach me by starting me running a half- mile and soon I was up to three miles. My first race was a 5km in May 2001 just before my 68th birthday and I was hooked. I love the competition and being part of a group of runners."

How do you train and what is your favorite workout? "Thad and I train together, running an average of 18 miles a week. We do pick- ups and swim two times a week. I do weight training three times a week. We get in more miles if we are training for a half marathon or longer." My favorite workout is doing 2 miles of pick up followed by a swim."

What do you think of the RUNOHIO Grand Prix? Which races were your favorites and why? "I enjoy the RUNOHIO Grand Prix. I enjoyed the competition and organization of the races. I love the Columbus 10K and my other two favorites this year were the Johnnycake Jog and Columbus Grove Beer Bottle Open .

Why do you run? " I love road races but would run for the health benefits alone, I just love to run. Thad ran his 600th road trace this year at the Circleville Classic 5 Miler. I want to keep running road races like he has for many years."

Any advice for runners who want to improve their running? "Race often, that will make your training easier so you have something to train for and your times will improve."