The 2011 RUNOHIO Grand Prix was a series of races chosen by runners and the staff of RUNOHIO to be part of the statewide grand prix. Criteria used in determining the RUNOHIO Grand Prix races were; 1) Runner rankings from RUNOHIO, 2) Race Organization, 3) Quality of the race field, 4) Size of the race, 5) Date of the race, 6) Geographical location of the race. RUNOHIO 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 RUNOHIO Grand Prix does now have a few dates with multiple races.
Early races on the 2012 RUNOHIO Grand Prix include: March 10th - Cleveland St Malachi 5km, March 10th – Columbus Grove Beer Bottle Open 4 Miler and March 18th – Cincinnati Heart Mini Marathon 15km.
Men Open
Ridge Robinson, 1st, 6 races, 865 points
Keegan Rathkamp, 2nd, 6 races, 785 points
Jason Ordway, 3rd, 6 races, 660 points
Josh Ordway, 4th, 6 race, 610 points
Men Masters
T.J. Lentz, 1st, 6 races, 600 points
Men Grand Masters
Joe Brown, 1st, 7 races, 570 points
Men Senior
Chris Thieke, 1st, 6 races, 540 points
Women Open
Becki Michaels, 1st, 6 races, 735 points
Ann Alyanak, 2nd, 5 races, 725 points
Kara Storage, 3rd, 5 races, 690 points
Tara Storage, 4th, 5 races, 650 points
Women Masters
Jan Selby, 1st, 4 races, 290 points
Women Grand Masters
Debra Bird, 1st, 7 races, 480 points
Women Senior
Jan Selby, 1st, 7 races, 680 points
Men Open
Ridge Robinson
Ridge Robinson, 23, is from Navarre and is a graduate student at Ohio University
When and how did you first start running? “I first started running the summer going into 7th grade. Earlier in the year the High School Cross Country Coach had come in with a few of his fellow runners to recruit kids from the Elementary School to join the Junior High team. I remember them holding some big trophies and stressing how anyone could join the team and compete. This got me interested and me and a few friends of mine showed interest in joining the team. It was early August and my friend Chris called me to inform me that the Junior High Team had started official practice. If it wasn't for Chris and my friends I probably never would have ran.”
How do you train and what is your favorite workout? “Training lately for me consists of high mileage build-ups over the course of many months. I currently reside in Athens, continuing to live the college life. It's because of this that I still train under Coach Bentley here at Ohio University. Workouts during the summer consists of 2-3 weekly aerobic workouts with a weekly long run. During the early portion of racing season I attack the hills of Athens to build on my strength, finishing the end of the season with some faster anaerobic workouts to sharpen my turnover. My favorite workout is our staple "progressive run" which consists of running 5-10 miles in length. You start out at pseudo tempo/tempo pace for the first mile, accelerating at 10-15 seconds per mile after that, finishing near race pace.”
Why do you run? “I originally started running because of my friends, however, what started out as just a pastime activity with my friends turned into a passion. Over the years running became a way to distinguish myself from my peers, but lately I'd say I just love the process. The grind of putting in miles day after day, and mentally preparing myself for competitions is what drives me now. I really get a thrill out of lining up at a race, anxious, but confident in my hard work and dedication. It's become such a passion that I'm furthering my education through the Coaching Education master's program here at Ohio University. I've had many coaches that were very influential people, and as a result I learned a lot from them about running, myself, and life. I hope that one day I can be just as influential and help someone achieve as much as I have giving back to the sport I love.”
What do you think of the RUNOHIO Grand Prix? What races were your favorites? "The RUNOHIO Grand Prix is very unique in what it does. In fact I feel as a whole Ohio has a great racing series and running community, which distinguishes itself from other states. The RUNOHIO Grand Prix is a fine publication that showcases our community, which is vital to it's growth, as it culminates the entire Ohio running scene. Personally, my favorite races of the series would include the Pro Football Hall of Fame 5 Mile race, as well as, the Minster Octoberfest 10k.”
Any advice for runners who want to improve their running? “The best advice I can give anyone in our sport is to take the bad with the good. There have been numerous times in this sport over the years where I felt like quitting due to injury, lackluster performance, and mental burnout. The thing I've realized is that for every bad experience I've had, it helped reinforce my resolve leading to a positive outcome. Failure can make you stronger, hungrier, and ultimately more determined. It's through all experiences though that we improve as runners, as we tweak and build onto our training regimens, ideals, and attitudes accordingly. So, Struggle, Perserver, Triumph.”
Keegan Rathkamp
Keegan Rathkamp, 25, lives in Chillicothe where he is an Investment Professional and Insurance Broker with Rathkamp Financial, specializing in financial planning services and Life and Health Insurance
When and how did you first start running? “I first started running in the 7th grade for the middle school track team. I was originally a hurdler and 400 meter runner. In 8th grade I won my first 1600 meter race I ever competed in with a 5:22. Four days later I ran a 5:04 mile and was hooked on distance running for life. I didn’t start running cross country until my sophomore year because I played football and soccer growing up.”
How do you train and what is your favorite workout? “I generally run anywhere from 45-65 miles a week. I am not a high mileage distance runner but I plan on upping my mileage in the future because I think it will help increase my aerobic capacity enough to help me be more competitive with my racing. Normally I run 2 to 3 hard interval, tempo, hill repeat, or fartlek sessions per week and do one medium long run anywhere from 10 to 12 miles and a long run of 13 to 15 miles. My favorite workouts are tempo intervals of anywhere from 1000 to 1600 meters with a one minute rest. I feel these boost my endurance while not working me so hard that it takes me very long to recover. I often feel that I get most benefit from the endurance that is built on long trail runs in Great Seal State Park here in Chillicothe. The 90 minute to two hour trails runs build the endurance and strength I need to not break down in any race that I run. I also lift weights and do polymeric training 3 to 4 times a week which I feel helps me prevent injury while improving my running form.”
“Right now I am focusing on building a solid base and getting ready for the 2012 Run Ohio Grand Prix. My wife and I had our first child (a 10 lb. 4 oz. baby boy named Miles Edward on October 5th). I had to take some time off of running to be ready for the baby so I am just getting fit again and am getting my body ready to start high intensity workouts in the next few months.”
Why do you run? “I first fell in love with running because I love to compete. I think a head to head race is one of the most intense and competitive things someone can do other than getting in an all out fist fight with another person. It takes strength, endurance, speed, and well performed race tactics to win a competitive distance race. I have always loved the challenge and the competition of the battle that is a race. When I was a bit younger I think I only liked to train because I enjoyed racing so much but, as I have gotten older I have simply loved the ability to get outside and go for a run. I feel blessed to be able to go out and run 10 miles at any given moment and I feel like I need to take advantage of this gift. Running is my number one hobby and I feel like when I am training everyday that I am in tune with nature and the outside world. After a stressful day I love to get out for a run and release some endorphins.”
What do you think of the RUNOHIO Grand Prix? Which races were your
favorites? “I think the RUNOHIO Grand Prix hosts the most competitive and fun races in Ohio. The thing I like about the RUNOHIO Grand Prix most is the variety of the distances that are raced. There are events ranging in distance from one mile to the Marathon. Winning the Grand Prix requires a runner that isn’t scared to compete at different distances over the course of the year. This year I felt I was better suited at the races that were 5k and shorter like the Columbus Running Company One Mile Dash. I know there are changes I need to make to be competitive at the longer distances and I plan to make those in the future.”
“My favorite races were the Columbus 10k and the Hyde Park Blast. The Columbus 10k is run on an awesome course and the Columbus Running Company does an excellent job putting the race together. This is a race I would suggest for anyone to try. They will love it! Hyde Park Blast is awesome because it is such a small but elite race. The 4 lap course makes it fun for spectators, but the hills on the loop actually make it a challenging race to run.”
Any advice for runners who want to improve their running? “I think there are few things that can help runners improve their running. First, I believe consistency in training is very important for someone to improve their running. To be good at running you have to run at least 6 days a week, every week, for most of the year. Secondly, find a good group of people to train with. I am on the Columbus Running Company Store team which I feel really helps motivate me to train and race as hard as I can. I am running for more than myself and I am representing a team that I am proud to be on. I also have training partners here in Chillicothe that I run with almost daily.”
“The support and love that I receive from my family has also improved my running. My wife and I just had our first child, a baby boy named Miles Edward this fall. This has motivated me to set a good example for my son to follow through life. I want him to learn that no matter what he pursues he needs to do it whole heartedly.”
Jason Ordway
Jason Ordway, 24, is from Holgate and now lives in Bellbrook. Jason works at the Up and Running store.
When and how did you first start running? “I first started running because my Dad, brother, and two sisters all ran. I decided I'd give it a try too and loved it. It started by my parents entering me in some Junior Olympic track and cross country races when I was six years old. I did well without training for them so I stuck with it. I started really training when I was about 11 or 12 years ago”
How do you train and what is your favorite workout? “I am a high mileage runner and most of my training is at a very easy pace. This allows my workout days to be faster without making me feel run down and drained. My favorite workout is 6 x mile repeats. I like having a target pace, running that for the first 4/5, and then trying to hammer the last two... or hanging on for dear life!”
Why do you run? “I run because I like to push and test my limits. Running gives a great sense of self-worth and accomplishment along with the great health benefits. Being able to eat a ton makes it worth it too!
What do you think of the RUNOHIO Grand Prix? Which races were your
favorites? I think the RUNOHIO Grand Prix is a great idea. It spreads runners out across the state and gathers some nice competition at various big-time races. My favorite race was the Youngstown Peace Race 10K. It was the most scenic, challenging, beautiful races I've done in a long time. Finishing on the track in the Lou Cox 5K was a nice change of pace as well.
Any advice for runners who want to improve their running? “If you want to improve, keep consistent training. Staying injury free is over half the battle. Consistent training and increased mileage are the keys to improvement!”
Josh Ordway
Josh Ordway, 31, lives in Bellbrook and is a Family Medicine resident.
When and how did you first start running? “The summer before 7th grade started, my mom told me to start running with my dad so that I wouldn't embarrass myself during my first cross country season.”
How do you train and what is your favorite workout? “I try to run whenever my schedule allows. Depending on the start time of my current rotation, I'll get up as early as 4:30am to do a short run before work, then do my longer run or workout after work. I usually don't get to run while on call. My favorite workout nowadays is any fartlek with short intervals because I'm usually pretty tired when it's time to run.”
Why do you run? “Most of all because I enjoy it. It's a great stress relief, and it's fun to be fit enough to run in the Olympic trials. I wish I had time to run the high mileage of my youth, but those days may come again once my residency is over.:
What do you think of the RUNOHIO Grand Prix? Which races were your
favorites? “As I've said before, I think it's a great idea and encourages people in Ohio to race locally. The Columbus 10km, Columbus Running Company Mile Dash, Hyde Park Blast, and Dayton Corridor 1/2 Marathon are my favorites, as they fit well into my schedule each year. I've run almost all of the races in the grand prix, though, and they're all great. I hope to run more of them next year.”
Any advice for runners who want to improve their running? “Stick with it. It may be difficult to get in your runs some days, but it'll be worth it when you realize what you've accomplished. Consistency has been a big factor in why I've been able to run competitively this long. Some days all it takes is getting out the door.”
Women Open
Becki Michael
Becki Michael, 28, lives in Akron and is a Pharmacy Tech.
How did you first start running? “My sister is 10 months older than I am and I pretty much just did anything Liz did. She was a sprinter and I wanted to do that as well, but it was apparent my strengths lied in a bit longer distances. I was an 800m runner primarily in H.S. then in college my focus was mile and steeple. I liked the shorter faster stuff a lot more than the longer races.”
How do you train and what is your favorite workout? “I put in somewhere between 80 and 100ish miles a week during marathon training. Usually a marathon paced workout, a faster workout 5k-10k pace more broken up workout and a long run of 20-26 miles are the key days of the week. 3-4 days a week I will run twice. I do all of my "weight" training using body weight. My favorite workout is 20x1k or 987654321 fartlek.”
Why do you run? “Running is my passion. I’m not a huge fan of easy runs unless they are with someone I enjoy being around, which is funny because it is 80% of what we do. But I LOVE running fast! I am very passionate about racing, and seeing how much my body is capable of. I enjoy feeling a little wreck less at the end of a race, and knowing I did something I wasn’t sure I could do. I like the challenge running presents and the opportunities it has given me to meet awesome people along the way.”
What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “It is great for the running community in our area! I think it gives people something to shoot for. I love Lou Cox 5km and the Hyde Park Blast. I live in Akron, but I am pretty sure I’ll find my way south most years for those races! “
Any advice for runners who want to improve their running. “"Overnight success takes about 3 years", as hard at it is be patient. Work through the crummy days, enjoy the good ones and remember it is just running! Never more than that.”
Ann Alyanak
Ann Alyanak, 33, lives in Bellbrook and recently retired from coaching at the University of Dayton to raise a family and train for the Olympic Marathon Trials.
When and how did you first start running? “I started running in junior high when I joined the cross country team. My older brother ran and I thought it looked fun.”
How do you train and what is your favorite workout? “I train by doing pretty high volume and focusing on aerobic strength work. Putting in the mileage with some quality work seems to work well for me. My favorite workout is a long progression run where I start fairly easy and pick up the pace the entire run so by the end I am running marathon pace or faster. These runs give me confidence and I usually feel good finishing them.
Why do you run? “I run because I love it. I just really enjoy all the aspects about it. The best way for me to start the day is with a run.”
What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “I think the RUNOHIO Grand Prix is great. The variety of races makes it fun and there is always very good competition. My favorite races last year were the Minster Oktoberfest 10k and the Columbus Marathon. I always enjoy Minster because it is a very competitive race with a great atmosphere. It was fun to get the win and feel good racing. The Columbus Marathon was one of my favorites because the crowd support was tremendous and I knew many people out there. I was really hurting at the end but the crowds really helped and it felt great to win a marathon especially in Ohio.”
Any advice for runners who want to improve their running? “Stay consistent with your training and injury free. I think these are 2 of the most important aspects. You have to make sure you are having fun too and enjoying the whole process. If you can, find other people to train with because this will help you push harder on the hard days and make easy runs fly by with good conversation.”
Kara Storage
Kara Storage, 30, lives in Beavercreek and is Materials Engineer, System Support Division.
When and how did you first start running? My twin sister, Tara, and I started out as soccer players. We ran junior high track, and played soccer our freshman year of high school. However, we had so much fun with the track girls that they convinced us to run cross country. We had so much fun being a part of the team. “
How do you train and what is your favorite workout? “Training by gradual adaption to new stimuli; Favorite workouts are those done with good training partners/friends.
Why do you run? “To have fun, be healthy, and reach personal goals.”
What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “It’s great for the sport and competition in Ohio. There are a lot of good runners and well organized races in Ohio. It is too hard to decide on just a few favorites. I like the variety of distances and locations – Dayton, Cincinnati, Columbus 10K, Minster 10K, etc.
Any advice for runners who want to improve their running? “Be consistent and do your best to stay healthy; listen to your body; on any given day, it’s any body’s race – just prepare the best you can and trust in your coach and training.”
Tara Storage
Tara Storage, 30, lives in Beavercreek and is a Materials Research Engineer
Air Force Research Laboratory/Composites and Hybrids Branch (AFRL/RXBC) Wright-Patterson Air Force Base.
When and how did you first start running? My twin sister,Kara, and I played high school soccer as freshmen, but our friends convinced us to join the cross country team as sophomores and found our love for running. We've been hooked ever since.”
How do you train and what is your favorite workout? “I do a lot of strength/threshold running, and my favorite workouts are probably the long cut-down runs, although I know I get a lot of benefit from all the various types of runs (hills, intervals, threshold, long runs, etc.).”
Why do you run? “I run because I love it. I love the journey and friends I have met through running. I love the focus that it brings to my life. I hope that it is helping me become a better version of myself.”
What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “It is great to have a Grand Prix schedule of events. It provides a nice goal for all Ohioans to go after. Ohio has quite a history of elite athletes. We should be proud of the Ohio heritage. It is hard to say my favorite Ohio race. That's like asking what ice cream I like better...vanilla or chocolate. I like the Columbus 10K, Lou Cox 5K, Cleveland 10K & Marathon, Hyde Park Blast, and Minster 10K. Wait, I think that covers most of the ones I participated in the past few years.”
Any advice for runners who want to improve their running? “I think the keys are consistency in training, including core/supplemental training, having fun, and believing/trusting in your training and coach. The amazing thing about running is that on any given day, anything is possible and anyone can win, PR, etc. You are your own toughest competitor.”
Top Male Master
Thomas Lentz
Thomas Lentz, 44, grew up in Lima and now lives in Cincinnati where is he an Environmental Health Scientist.
When and how did you first start running? “I began running in 7th grade when I first tried out for the junior high track team, running a few laps around the school campus in my Converse leather basketball shoes. My goal was to try to hang with the team’s top runner. I did so pretty easily, but stopped short of passing him on that first run, thinking it would show bad form. Later in the season I had no more inclinations to hold back.”
How do you train and what is your favorite workout? “Any more, my best training involves longer, strength-building runs that start moderately and gradually lead to picking up the pace until I am running at close to race pace. Whenever I can incorporate hills on the run (which is not a problem where I live in Cincinnati), I also try to use them to pick up the pace both going up or downhill.”
Why do you run? “Running has become second nature to me now, and I can’t imagine my life without running. Someday I suppose I may have to find another activity to substitute for running, but for now I certainly enjoy it and have been able to maintain a great level of fitness, to enter competitions frequently, and to stay health and avoid injury. If this were not the case, I would definitely start to work on improving my golf game.”
What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “I really do enjoy the RUNOHIO Grand Prix races for the competition they encourage. Among my favorites are the Cincinnati Mini 15km, the Lou Cox Memorial Day 5km, and the Minster Oktoberfest 10km. Minster was one of the first races I ever ran when I was 13-years-old and I have missed it very few times since. It has all of the best qualities – friendly and efficient race organizers, a fast field and course, and a festive and supportive community environment.”
Any advice for runners who want to improve their running? “I’ve always benefitted from training and racing with partners who are motivated and frequently faster than me. Two key factors for me have been consistent training and frequent competition for benchmarking. I’ve learned to keep a log of my training and races, and have found this to be a great gauge of my fitness and my ability to improve.”
Women Master and Senior winner
Jan Selby
Jan Shelby, 61 lives in St Marys and is a medical technologist at Joint Township District Memorial Hospital in St. Marys
When and how did you first start running? “I've been running all my life.
I was a sprinter in school and later took a hiatus from racing. I started running longer distances as I got older. Upon advice from a few racing friends, I found myself competing in distance races. After getting some help from even more friends I'd made, I really started training in earnest. After winning a few races, I really got the bug.”
How do you train and what is your favorite workout? “My number one rule is that training can, will, and sometimes must undergo a series of overhauls depending on age, overall health, available time to train, want-to, and other factors which differ from individual to individual. I ran a lot more miles when I was younger and had more time. Now that I'm older, it seems I'm busier with working full time, running my little horse farm and raising a big garden every year. All these things take away training time but are very important to me. I usually get in 3 training sessions a week now and race on the
weekends. On the off days, I do weights, polymerics, palates and stair running. My sessions are never junk miles-always hard core sessions and are geared toward my next big race. I'm very big on various kinds of intervals using hills, pyramids, and different distances to mix it up a little. If I have a short race coming up, I do a lot of speed miles, intervals, and a long, hard run each week. I slow it down for the longer races and use my split times very carefully, pushing hard to make every split count. I generally am never truly satisfied with my times and am constantly trying to find ways to improve. However, listening to my body's demands may mean that I might have to change things that week. If I do this, I usually will be better for it. I've had very few injuries
following this important principle. Recovery has become a very crucial factor in my
racing success as I get older. As far as a favorite workout, give me a beautiful and challenging trail run especially in the cool, beautiful fall months. This is really a very big high for me. Hocking Hills is a huge favorite.”
Why do you run? “Running to me is a very carefully calculated discipline that I need and try to follow most of the time. It keeps my weight down, keeps me hydrated, forces me to eat well, and keeps me limber and fit. With all these positive things going for me, I can truly enjoy all my other hobbies such as riding and camping out with my horses, snow skiing, hiking, scuba diving and shark photography. I'm so inspired by all the runners and other athletes who are much older than I. They are truly inspirational role models for all of us and I strive to be like them when I'm their age.”
What do you think of the RUNOHIO Grand Prix? Which races were your favorite? “I really enjoyed this year competing in the RUNOHIO Grand Prix. It really brings a lot of Ohio runners together in some fashion. I enjoyed the variety of distances available-something for everybody! It was fun driving around our great State and competing in so many cities and making so many new racing friends from the different running clubs. Every one was different and fun in their own way. Running, after all, is our own secret underground society comprised of so many different personalities linked by the internet. It's nice being able to e-mail new friends and look up their successes on the internet. My favorite races this year include the Beer Bottle Open with their yummy hobo stew. That first race always gets me pumping and I can gauge the success (or failure) of my winter training. I really loved the Hyde Park Blast, as well. What a grand party Cincinnati puts on! The food, volume of people, music, overall carnival atmosphere and a great course made for a splendid race. The Columbus Running Company Mile was another favorite to just go out and turn it on with all you've got. I trained pretty hard for that and it was worth every second of it. I found it to be so exhilarating! It was a real change from the usual stuff I run. Of course, in my own back yard, is the perennial favorite Minster Octoberfest 10K. It's very beloved in our state for its warm and rich festive German heritage, hospitality and a truly fabulous course. The parade afterwards is so over-the-top, as well. I enjoyed the Bear Run 5Kin Portsmouth, too. The flood wall murals are so remarkable and racing alongside the Ohio River is a must-do. I found great hospitality there, as well. I missed a lot of races I'd have loved to run but couldn't fit them in my time schedule. There's always next year!”
Any advice for runners who want to improve their running? “Find some good runners in your area and glean as much knowledge from them as you can. High schools, YMCA's, your kids, neighbors and friends can help you with this. We runners, are indeed, everywhere. Set some realistic goals and slowly and methodically go after them. It's all about discipline and training. After achieving these primary goals, set some higher ones. It all starts in your brain and what you conceive and believe, you CAN achieve. This goes for anything you want in life. You will get better and better! Don't over-train and listen to your body at any age so you don't get hurt. Learn to know the difference between pains associated with getting better and OMG, I think I'm about to tear a tendon! Stop and evaluate your precious body-don't damage it. Sometimes and you'll know when, just stop and take a breather. I have found that after some very prolonged and intense training you're positive you'll get a new PR with, it, frustratingly, doesn't happen. Don't give up! It's like learning to ride a bike when you're a kid, it just will happen. Keep after it. Often times lately, I've found chilling out 4 or 5 days in advance of a race, won me the age bracket, maybe a masters title and a screaming new PR out of the blue. That's what it's all about for me. If you find you love to race and are killer-competitive, you'll find a way to win. My basic 5 components include and not necessarily in this order are: 1. hard training, 2.diet and hydration, 3.rest and recovery, 4.weight control and 5. positive mental attitude, commonly known as your "want-to". I hope this is all or in part, helpful to some young running neophytes.”.
Men Grand Masters
Joe Brown
Joe Brown, 51, lives in Mason where he is the Chief Operating Officer for a software company.
When and how did you first start running? “I went out for track my sophomore year at Madeira High School and really enjoyed the experience so I joined the cross country team the next school year and have been running ever since.”
How do you train and what is your favorite workout? “I workout with Earth Drummers (a competitive running club sponsored by Bob Roncker’s Running Spot and Brooks), usually two times per week. Those workouts typically consist of a tempo or interval workout on Tuesday evening and a longer easy run on the weekend. I'll run four other days of the week by myself from 4-8 miles of easier runs and take one day off. My favorite workouts are track speed workouts.”
Why do you run? “I really enjoy the whole experience of running and embrace it as a lifestyle. It’s especially gratifying to set a goal, train hard, and reach or exceed that goal.”
What do you think of the RUNOHIO Grand Prix? Which races were your favorite?
“The RUNOHIO Grand Prix is a great idea. Without it I would not have run some of the races I ran this year and would have missed out on some wonderful experiences. I ran the Minster 10K for the first time this year and really enjoyed it. Also, the Hudepohl 14K Brewery Run was a lot of fun. Any race with beer afterwards is a bonus.”
Any advice for runners who want to improve their running? “Run with someone, preferably someone who is faster than you. Vary your workouts in terms of distance and pace and incorporate Fartlek runs into your schedule.”
Women Grand Masters
Debra Bird
Debra Bird, 54, lives in Cincinnati and is a Legal Secretary.
When and how did you first start running? “I started running in 1982 by just running around a local park’s par course loop with a friend , and gradually moved on to running on a high school track. There I met a group of guys from the Westside Running Club and they were kind enough to get me ready for my first marathon in Columbus where it qualified me for Boston.”
How do you train and what is your favorite workout? “I train anywhere from 4-6 times a week depending upon my goal. After 25 marathons and a few duathalons I did some easy running and small races for awhile. With the help of my husband, Dan Bird and Coach Randy Cox of the Cincinnati Earth Drummers I’ve been provided some great training strategies to help me get back to competitive running. My favorite workout is 5x1000m with 2 minute recovery in between @10k effort. I know I am ready to race a 10k when I can complete this workout.”
Why do you run? “I love the competitiveness and it’s a great way to make friends locally and for those out of town races. Running is a great stress reliever and just for its overall health benefit - it let’s me eat that second helping!”
What do you think of the RUNOHIO Grand Prix? Which races were you favorites?
The RUNOHIO Grand Prix races really provide the opportunity to compete not just with local athletes but with everyone in Ohio who enjoys a running challenge. The Minster 10K is an awesome race! And, of course, my hometown races - Cincinnati’s Heart Mini and the 14K Hudepohl race.”
Any advice for runners who want to improve their running? “You must have a good base to incorporate speed workouts and strength training. A little cross training also goes a long way. Adding two-a-day workouts helps increase my mileage and taught me to do those easy runs which are just as important as a workout. And, of course, listen to your body. As we get older a little extra rest doesn’t hurt anybody.”
Men Senior
Chris Thieke
Chris Thieke, 65, lives in Dayton where is a Test Manager (BAE Systems at WPAFB)
When and how did you first start running? “I started running over 20 years ago, when my son started running cross country in high school. That led me to the Ohio River Road Runners Club in Dayton, and the WPAFB team.”
How do you train and what is your favorite workout? “I run 4 to 5 times a week (20 to 25 miles) and try to add a few workouts with weights and some swimming each month for cross training. I try to follow a Jeff Galloway training buildup to big races at the end of Spring and in the early fall. I do about half of my mileage on indoor tracks at WPAFB or the Washington Twp Rec Center, which is probably excessive. I try to avoid running in traffic. WPAFB provides a lot of "informal" races, and I do about 15 base races a year in addition to 20 - 24 organized events. My "favorite" workout is a modified Galloway "form-accels" workout with 10 200 yard dashes at full speed spread through a 5 and a half mile track workout - the rest of the workout at recovery. I do all my speed work "Igloid" style - a steal from Bob Schul.”
“This year I added some barefoot running on a treadmill and used newton shoes about twice a month to help work on a midfoot strike and better running form.”
Why do you run? “I run to stay healthy, for the competition and for the friendship and teamwork that running with others provides. Running as part of a team and a club makes what could otherwise be a solitary behavior a social one.”
What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “What I like about the RUNOHIO Grand Prix is that opens up my running world to a wider venue, and keeps me aware of other masters runners throughout the state. I'd say that Minster Oktoberfest 10K and the Columbus 10K are my two favorite RUNOHIO Grand Prix events. Both are well run and festive and good 10Ks are hard to find.”
Any advice for runners who want to improve their running? “To improve your running I recommend following a training plan and being part of a Team. I've always done both and I can't be sure how much flows from each, there may even be some synergy involved. I don't think I'd have had anywhere near as many good races if I was all on my own. Try something different in your training. We all get into ruts.”
| Men Open | |||||
| Ridge Robinson | |||||
| Lou Cox Memorial 5km | 4th | 14:40 | 115 | ||
| Hyde Park Blast 5km | 1st | 14:37 | 150 | ||
| Johnnycake Jog 5 Mile | 1st | 24:04:00 | 150 | ||
| Pro Football Hall of Fame 5 Mile | 1st | 23:56 | 150 | ||
| Hudepohl Brewery 14km | 1st | 43:04:00 | 150 | ||
| Minster Oktoberfest 10K | 1st | 29:46:00 | 150 | ||
| Keegan Rathkamp | |||||
| Cincinnati Heart Mini Marathon 15km | 3rd | 48:48:00 | 125 | ||
| Bear Run 5km | 1st | 14:55 | 150 | ||
| Lou Cox Memorial 5km | 2nd | 14:34 | 135 | ||
| COLUMBUS 10K | 5th | 31:08:00 | 105 | ||
| Hyde Park Blast 5km | 2nd | 14:55 | 135 | ||
| Columbus Running Company Mile | 2nd | 4:16 | 135 | ||
| Jason Ordway | |||||
| Lou Cox Memorial 5km | 9th | 15:24 | 65 | ||
| COLUMBUS 10K | 4th | 31:04:00 | 115 | ||
| Hyde Park Blast 5km | 4th | 15:02 | 115 | ||
| Hudepohl Brewery 14km | 2nd | 43:26:00 | 135 | ||
| Minster Oktoberfest 10K | 3rd | 30:21:00 | 115 | ||
| Peace Race 10km | 3rd | 29:54:00 | 125 | ||
| Josh Ordway | |||||
| Lou Cox Memorial 5km | 3rd | 14:37 | 125 | ||
| COLUMBUS 10K | 2nd | 30:32:00 | 135 | ||
| Hyde Park Blast 5km | 7th | 15:17 | 85 | ||
| Hudepohl Brewery 14km | 6th | 46:19:00 | 95 | ||
| Minster Oktoberfest 10K | 12th | 32:11:00 | 40 | ||
| Dayton River Corridor Half Marathon | 3rd | 1:10:52 | 125 | ||
| Women Open | |||||
| Becki Michael | |||||
| Rite Aid Cleveland Marathon | 3rd | 36:39:00 | 125 | ||
| Lou Cox Memorial 5km | 5th | 17:26 | 105 | ||
| COLUMBUS 10K | 4th | 36:27:00 | 115 | ||
| Hyde Park Blast 5km | 5th | 17:39 | 105 | ||
| Johnnycake Jog 5 Mile | 2nd | 29:04:00 | 135 | ||
| Columbus Running Company Mile | 1st | 4:56 | 150 | ||
| Ann Alyanak | |||||
| Lou Cox Memorial 5km | 1st | 16:43 | 150 | ||
| Hyde Park Blast 5km | 3rd | 17:08 | 125 | ||
| Hudepohl Brewery 14km | 1st | 50:00:00 | 150 | ||
| Minster Oktoberfest 10km | 1st | 34:31:00 | 150 | ||
| Nationwide Columbus Marathon | 1st | 2:41:53 | 150 | ||
| Kara Storage | |||||
| Rite Aid Cleveland 10K | 1st | 35:31:00 | 150 | ||
| Lou Cox Memorial 5km | 2nd | 16:50 | 135 | ||
| COLUMBUS 10K | 2nd | 35:00:00 | 135 | ||
| Hyde Park Blast 5km | 2nd | 17:06 | 135 | ||
| Dayton River Corridor Half Marathon | 1st | 1:18:40 | 150 | ||
| Tara Storage | |||||
| Rite Aid Cleveland 10K | 2nd | 36:19:00 | 135 | ||
| Lou Cox Memorial 5km | 3rd | 17:02 | 125 | ||
| COLUMBUS 10K | 3rd | 35:42:00 | 125 | ||
| Hyde Park Blast 5km | 4th | 17:28 | 115 | ||
| Dayton River Corridor Half Marathon | 1st | 1:18:40 | 150 | ||
| Men Masters | |||||
| Thomas Lentz | |||||
| Cincinnati Heart Mini Marathon 15km | 1st | 50:21:00 | 100 | ||
| Lou Cox Memorial 5km | 1st | 15:38 | 100 | ||
| Hyde Park Blast 5km | 1st | 15:57 | 100 | ||
| Hudepohl Brewery 14km | 1st | 47:35:00 | 100 | ||
| Minster Oktoberfest 10k | 1st | 33:26:00 | 100 | ||
| Nationwide Columbus Marathon | 1st | 2:35:48 | 100 | ||
| Women Masters | |||||
| Jan Shelby | |||||
| Beer Bottle Open 4 Mile | 4th | 33:25:00 | 65 | ||
| Bear Run 5km | 2nd | 25:07:00 | 85 | ||
| Columbus Running Company Mile | 3rd | 7:03 | 75 | ||
| Ohio Health Columbus CREW 5km | 4th | 25:22:00 | 65 | ||
| Men Grand Masters | |||||
| Joe Brown | |||||
| Cincinnati Heart Mini Marathon 15km | 1st | 58:56:00 | 100 | ||
| Lou Cox Memorial 5km | 5th | 18:26 | 55 | ||
| OhioHealth Columbus CREW 5km | 2nd | 18:44 | 85 | ||
| Hyde Park Blast 4 Mile | 3rd | 24:54:00 | 75 | ||
| Hudepohl Brewery 14km | 2nd | 55:29:00 | 85 | ||
| Minster Oktoberfest 10km | 2nd | 38:10:00 | 85 | ||
| Dayton River Corridor Half Marathon | 2nd | 1:27:57 | 85 | ||
| Women Grand Masters | |||||
| Debra Bird | |||||
| Cincinnati Heart Mini Marathon 15km | 2nd | 1:15:01 | 80 | ||
| Lou Cox Memorial 5km | 3rd | 23:44 | 60 | ||
| Columbus Running Company Mile | 3rd | 7:03 | 60 | ||
| OhioHealth Columbus CREW 5km | 1st | 23:47 | 100 | ||
| Hyde Park Blast 4 Mile | 4th | 32:38:00 | 40 | ||
| Hudepohl Brewery 14km | 3rd | 1:09:04 | 60 | ||
| Minster Oktoberfest 10km | 2nd | 47:29:00 | 80 | ||
| Men Senior | |||||
| Chris Thieke | |||||
| Cincinnati Heart Mini Marathon 15km | 1st | 1:09:25 | 100 | ||
| Lou Cox Memorial 5km | 3rd | 21:06 | 60 | ||
| Columbus Running Company Mile | 1st | 6:06 | 100 | ||
| OhioHealth Columbus CREW 5km | 1st | 21:35 | 100 | ||
| Minster Oktoberfest 10km | 2nd | 44:06:00 | 80 | ||
| Dayton River Corridor Half Marathon | 1st | 1:40:58 | 100 | ||
| Women Senior | |||||
| Jan Selby | |||||
| Beer Bottle Open 4 Mile | 1st | 33:25:00 | 100 | ||
| Jeep Davis Memorial 5km | 2nd | 25:16:00 | 80 | ||
| Bear Run 5km | 1st | 25:07:00 | 100 | ||
| Lou Cox Memorial 5km | 2nd | 25:12:00 | 80 | ||
| COLUMBUS 10K | 1st | 54:44:00 | 100 | ||
| Hyde Park Blast 4 Mile | 1st | 33:30:00 | 100 | ||
| Columbus Running Company Mile | 1st | 7:03 | 100 | ||
| OhioHealth Columbus CREW 5km | 1st | 25:22:00 | 100 | ||
| Minster Oktoberfest 10km | 2nd | 52:47:00 | 80 |
