2008 RUNOHIO Grand Prix Winners Interviews

The 2008 RUNOHIO Grand Prix winners are: Open - Matt Folk and Leigh Daniel, Masters - Ron Dorfeld and Connie Gardner, Grand Masters - George Seller and Nancy Smith, Seniors - Nick Zindorf and Patti Habenicht. Read their interviews -

The 2008 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; 10 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 in 2009 include: March 14th – Columbus Grove Beer Bottle Open 4 Miler, March 14th St Malichi 5km, March 28th – Cincinnati Heart Mini Marathon 15km. The series will be a few races smaller this year.

Because of the deadline in printing this issue a few runners responses were not available for this article. If additional responses are received by the end of January they will be posted the RUNOHIO web site: www.runohio.com

Men Open

Matt Folk, 1st, 6 races, 885 points

Donnie Warner, 2nd, 4 races, 440 points

Josh Ordway, 3rd, 4 races, 430 points

Men Masters

Ron Dorfeld, 1st, 6 races, 560 points

Men Grand Masters

George Seller, 1st, 3 races, 285 points

Men Seniors

Nick Zindorf, 1st, 5 races, 500 points

Women Open

Leigh Daniel, 1st, 4 races, 570 points

Karen Berling, 2nd, 4 races, 495 points

Connie Gardner, 3rd, 4 races, 415 points

Women Masters

Connie Gardner, 1st, 4 races, 370 points

Women Grand Masters

Nancy Smith, 1st, 4 races, 300 points

Women Senior

Patti Habenicht, 1st, 6 races, 560 points

Men Open

Matt Folk

Matt Folk, 32, has been running for sixteen years. Matt lives in Perrysburg where he recently opened the Second Sole Athletic Shoe Store.

When and how did you first start running? “I started running my sophomore year of high school as I decided to go out for the cross country team since my entire freshman season of basketball I actually "played" less than 5 minutes.”

How do you train and what is your favorite workout? “Over the years I've learned that I am most successful doing a little bit higher mileage. In the middle of a normal training cycle building up for a race I usually run 9 to 10 times a week. The week usually consists of a long run, some type of shorter speed workout, and either a tempo run or a race. My favorite workout is still probably surge workouts of 1 to 5 minutes hard followed by 1 to 2 minutes easy with the number reps varying depending on what race distance I am training for.”

Why do you run? “It started as almost a social thing, then it was more of a competitive thing seeing how much I could push myself to see how fast I could possibly get. Now I think it is a little of both. I still have some tough goals, but at the same point really enjoy running with the good friends I've met over the years. When in Rome.

What do you think of the RUNOHIO Grand Prix? Which races were your

favorites? “The RUNOHIO Grand Prix is a nice additional goal to shoot for at races and adds a little more competition between Ohioans. This year my favorite grand prix races were probably the Youngstown Peace Race and The Minster Oktoberfest. The Peace Race was great to go back and run in Mill Creek Park and to see everyone in Youngstown again. I enjoyed Oktoberfest because this was the first time I had the opportunity to run the race and they put on a great event and follow it with a nice festival.”

Any advice for runners who want to improve their running? “Don't be afraid to mix things up and try some different things. Doing the same exact things over and over can easily put you in a rut.”

Josh Ordway

Josh Ordway, 28, has been running since seventh grade. Josh lives in Fairborb where he is a third year medical student at Wright State University.

When and how did you first start running? “My dad ran a lot of road races when I was younger, and I thought it would be cool to do it myself. So, during the summer of my 7th grade, my dad ran with me everyday to help get me in shape for cross country.”

How do you train and what is your favorite workout? “I typically run a lot of slow miles of bike paths and roads. It was something I experimented with a few years ago, and it works well for me. I also do a lot of fartleks because I find that I get discouraged too easily if I'm running against the clock every day. My favorite workout is 9:00 hard, 1:00 easy, 8:00 hard, 1:00 easy, decreasing by 1:00 for each interval through 1:00 hard.”

Why do you run? “I don’t know how not to run. I have been running for so long that I can’t imagine going for an extended period of time without heading out the door for a run. I also enjoy our sport immensely.”

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 encourages people to participate in the many races Ohio has to offer, strengthening interest in our sport. The Columbus Running Company Mile Dash is my favorite Grand Prix race because it's nearly impossible to find a road mile these days, and you can't ask for a better group of race organizers. I'm also fond of the Dayton Corridor Classic Half Marathon because it's close to home, flat, and pizza is served afterwards.”

Any advice for runners who want to improve their running? “I have said it before, but slowing down on my easy days has done wonders for my PRs and consistency in racing. It allows you to recover more fully and really allows you the ability to slam your hard days.”

Men Masters

Ron Dorfeld

Ron Dorfeld, 46, lives in Brunswick where he works full time in Multimedia Marketing and is a part time drive. Ron has been running for only five years.

When and how did you start running? “I started running just after my 40th birthday. My daughter Amber, joined track at school and I began running with her to help her out. She has long since stopped running, but I just kept on going with it.”

How do you train and what is your favorite workout? “I run every day of the week and incorporate a lot of doubles during my base phase. I run with a great group of guys during the summer on Wednesday evenings at Mastick Park in the Metro Park System, and on Saturday’s in Peninsula during the winter months. It helps break up the monotony of training by myself most of the time to be with friends that share the common interest of running and racing. Furthermore, most of the guys are faster than me, so it helps increase my fitness to run with them when I can.

My favorite workout has changed a bit over the last season simply because I did more track work than I have in the past. I found it really challenging, and enjoyable to run some of Jack Daniels workouts during racing season and it seemed to help me stay sharp. My favorite is probably progressive intervals of 200 meters, 400, meters, 800 meters, 1200 meters, then back down again with all with 200 meter jogs for the shorter reps, and 400 meters for the 800 and 1200’s. The reps are all run at 5k pace or faster, so it really elevates the heart rate.:

Why do you run? “If you ask my wife that question she would say because I’m sick, or obsessive compulsive (the later might be a little bit true), but I run because I truly enjoy it. And I race because I love to compete and see just how I match up against the other Masters in the area.”

What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “The thing I like most about the RUNOHIO Grand Prix is you don’t have to enroll in it to get points. Just show up and run the races included in the schedule and you automatically get points.

My favorite race of the RUNOHIO Grand Prix still has to be The Johnnycake Jog. The course is accurate, the mile markers are dead on and the talent of the competition is unbelievably deep. This year I ran the race much better than in 07 on a much a warmer and very humid day, so that helps too.”

Any advice for runners who want to improve their running? “Consistency has got to be the most important thing for me. Getting out there and running even when your motivation is low, or you don’t have the time is crucial for improvement.”

Men Grand Masters

George Sellers

George Sellers, 52, has been running for the past fourteen year, George lives in Jackson where he is a social worker.

When and how did you first start running? “I was on the high school track team but not as a distance runner. It looked too strenuous then. I started running in the mid 90’s and gradually added mileage and the number of races I entered.”

b “I live near the high school track so I go there to warm up before heading out on the roads. I finish on the track to end the workout on a softer surface. I like to do tempo runs for pace and hills for strength.”

Why do you run? “I run for fitness and I like the racing scene. One advantage of running is that it is a sport you can do as you get older. After other athletes have long retired you can still run and run competitively if you can stay healthy. Running is also the only sport I know of where the average person can compete in the same event with elite athletes.”

What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “I enjoy all of the RUNOHIO Grand Prix races I ran. I like the Columbus 10km since it's in a centralized location and you see runners from throughout the state. Overall my favorite race, not on the RUNOHIO Grand Prix is the Parkersburg Half Marathon because of the race activities and support from the community.”

Any advice for runners who want to improve? “Get in a routine and run for the love of the sport. Adding cross training can help keep you motivated and improves overall fitness.”

Men Senior

Nick Zindorf

Nick Zindorf, 63, started running in high school. Nick lives in Englewood where is retired.

When and how did you first start running? “I began running my freshman year high school. I won an autumn freshman cross country meet and continued running on the track team the following spring. I loved running and competing and continued running throughout my high school career.”

How do you train and what is your favorite workout? “During the running season, I try to run 3-4 quality workouts a week, such as speed work, intervals, hills, long runs and/or tempo runs. In between, I either do a cross training (weight machines, bicycling, rowing machine, etc.), easy running, and/or have a recovery day. A typical week would be to run 4-5 quality workout days and cross train/recover on the easy days. I never do two quality days in a row as it makes me much more susceptible to injuries. Of all these training workouts, a tempo run of 7-10 miles is probably my favorite. It's a tough workout, but it prepares me for just about any distance by building on strength and endurance both physically and mentally.”

Why do you run? “Although I enjoy the competition, I run primarily for health benefits. I've been running since I was 14 and it's become part of my life's regimen. I also enjoy running with my friends, particularly on one day a week when we all get together to run some very challenging hills (5.5 miles worth). Our reward for all that hard work is a great breakfast at the Golden Nugget restaurant in Kettering. We all look forward to the run, camaraderie, friendly competition and fabulous food. I also enjoy the social aspects of seeing many more friends at races throughout the year.

What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “Although I've run in a few RUNOHIO Grand Prix races in the past, I wanted to experience competing in others around the state. I think it refreshed my outlook in running as it gave me an opportunity to run in different locations and meet other people. I've found that most runners are great people and I think it will encourage me to go to other locations next year and in the future instead of focusing on so many local events. My favorite RUNOHIO Grand Prix race that I participated in this year was the Cincinnati Mercy Heart Mini Marathon 15K, although my all time favorite is the Minster Oktoberfest 10K.”

Any advice for runners who want to improve their running? “Listen to your body if you want to avoid injuries. The last several years, they have set me back. If those little muscle or tendon tweaks don't go away, they're acting as a warning system for you that you should pay heed to. Back off heavy training (especially speed and hill work) for a while before resuming too quickly. Also, finding running partners of equal or better ability can make workouts easier. It aids in one's competitive spirit and helps prepare one another for future races.”

Women Open

Leigh Daniel

Leigh Daniel, 30, has been running for twelve years. Leigh lives in Ashland where she is the Ashland University Women’s cross country and track coach.

When and how did you first start running? “I started running my senior year in high school. The track coach approached me and some of my basketball teammates in the weight room. He asked if we would like to come out for track. I had always played basketball and tennis throughout junior high and high school, so never had an opportunity to run cross country or track. I thought, "why not", I'll give it a go. I loved it from my first race. There were only 4 girls in the 2 mile, and none of them wanted to be running on a hot windy west Texas day. So, I won, got a medal, and I was hooked.”

How do you train and what is your favorite workout? “I have done 80-100 mile weeks for the last 10 years. Usually a few doubles and a long run. In the last year my joints have started to hurt and I realized that I needed to listen to my body a little more if I want to be running for many years to come. So, I cut my mileage to 60-70 miles per week (running once per day), maybe a little cross training when I have time. When I am training for a specific race, I will do 2-3 workouts per week. One will be speed oriented (intervals of 200's, 300's, or 400's) and one will be strength (tempo runs, threshold runs, longer intervals 800's,1000's miles). If I do another workout it will be a light fartlek or surge finish which is a mile to two mile pick up at the end of an easy run. My favorite workout is a threshold run. The way I do a threshold workout is 4-5x 1 mile with 60 second recovery. The pace is 45 seconds to a minute added to my current mile time. It is fun to do these every few weeks when I am training for a race as a checkup of fitness. It makes me feel very confident when I am able to run faster as I get into better shape.”

Why do you run? “I used to run to be as competitive as I could possibly be. Now I run because I love the way it makes me feel and because my dogs go crazy if they don't get to go for their daily run. They make me feel guilty if I don't get them out the door.”

What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “I think the RUNOHIO Grand Prix is a great way to get Ohio runners out to local races and motivate them to be competitive. I really enjoy running the Hyde Park Blast 4 miler. This year was particularly fun because there was a team competition. Ann Alyanak, Melissa Converse, and I went 1, 2, 3 and won the team competition. I always run better when I am competing for a team since I don't want to let my team down and there are others to celebrate a win with.”

Any advice for runners who want to improve their running? “Be consistent and train smart. I have many times ignored signals my body was giving me in the way of pain, sickness, or fatigue. I have learned the hard way that taking a day off or giving my body extra recovery will allow me to avoid long layoffs from training. This in turn helps me to get stronger over time. I am constantly asking my athletes how their bodies are feeling and if they have any aches or pains. I would rather nip something in the bud before it gets so bad that it requires a long layoff. It is so much fun to watch my athletes who are able to train consistently for a long period of time improve and run times that they never thought they would be able to.”

Karen Berling

Karen Berling, 25, has been running for nine years. Karen lives in Cincinnati where she is a middle school teacher.

When and how did you first start running? “During my sophomore year of high school we had to run a mile in gym class. I did pretty well, and the gym teacher, cross country coach, and one of my close friends kept trying to talk me into joining the cross country team. Basketball was my favorite sport, and I really had no interest in running just to run. They wouldn’t leave me alone though, so I decided I would go to the first day of conditioning just to give it a fair chance. To my surprise, I loved every minute of that first day. I told the coach I’d be back the next day, and ever since then running has been part of my life.”

How do you train and what is your favorite workout? “I train with my Earth Drummer teammates for hard workouts and long runs. Coach Randy Cox has designed workouts that cater to my strengths and challenge me at the same time. My favorite workouts are track workouts that include a combination of distances and paces. I like to start with something longer like miles or 1000’s and work down to some faster 800’s or 400’s.”

Why do you run? “I run because I have found few other activities in life that are as exhilarating or as satisfying as running. The company in the sport of running is amazing – some runners are friendly, some are competitive, but they all inspire me in some way. I thank God everyday for my ability to run and for the people I have met through this sport.”

What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “The RUNOHIO Grand Prix makes local road races mean a little more. Minster Oktoberfest 10K Classic is my favorite. It’s a highly competitive race set in a fun atmosphere.”

Any advice for runners who want to improve their running? “Find people close to your ability level to train with. If this is not possible, at least meet other runners at a certain time and place and start your workout together. It is so much easier to work hard when others are working with you.”

Women Grand Masters

Nancy Smith

Nancy Smith, 56 lives in Ashland where she works as a Director Quality/Risk Management. Nancy has been running for twenty-five years.

When and how did you first start running? “I started running twenty-five years ago to train for a 10km. I started doing duathlons and triathlons and have competed in four Ironman’s including Hawaii. I ran my first marathon in 1996 and it was a miserable experience and was injured afterwards. I began to train more effectively and have run forty-four marathon.”

How do you train and what is your favorite workout? “I train with members of the Ashland Running Club and most mornings I run seven miles before work. I run longer runs on the weekend. I also cross train by biking and swimming. I enjoy the variety and this helps reduce the risk of injury.”

Why do you run? “I run for three main reasons; 1) stress release, 2) It helps prevent and reverse effects of aging and the development of chronic disease conditions. 3) to have fun with others who share the same passion.”

What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “I like the RUNOHIO Grand Prix as it provides a good incentive for racing goals.”

Any advice for runners who want to improve their running? “ Find someone with running goals, preferable a faster runner and just keep up with the pace and miles. Enjoy as many events as possible throughout the year, planning to compete on key races and just enjoy the experience of participation for the others.”

Women Senior

Pati Habenicht

Pati Habenicht, 60, has been running for twenty-five years. Pati who is a retired Spanish teach lives in North Ridgeville where she is a substitute teach.

When and how did you first start running? “I started running about 25 years ago. I had just had my second child and had a lot of weight to lose before going back to work, so I began running a mile every night. I did lose the weight, and went on to run the Bonnie Bell 10K when it was women only. I finished nearly dead last! That made me even more determined to run!”

How do you train and what is your favorite workout? “My training is based on whatever race I am gearing up for. I run about 30-35 miles per week on the average, consisting of doing hill repeats, a tempo run, long run, and working out with a track group. As I get older I am finding the need to incorporate some cross training and rest to prevent injuries, so on my days off I do yoga, swimming or biking. I take off one day a week from any aerobic exercise. My favorite workout is running the trails in the Metro Parks, incorporating some fartlek along the way.”

Why do you run? “Originally, I ran in order to lose weight. I found that I really liked being outside and enjoying the fresh air and the changing seasons. Also, I found that the running community is a very supportive, friendly group, and many of my good friends are from this group.

What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “The RUNOHIO Grand Prix series is a great mix of races from all parts of Ohio. They give you an ʽexcuseʼ to visit other parts of Ohio and meet runners from throughout the state. The races have been very well organized and competitive. Although I enjoyed all of the series races, the two that stand out for me were the Akron Aeros and the Johnnycake Jog. The Akron race had a good course, plus the added opportunity to visit the Aeros stadium. The Johnnycake Jog is always very competitive, and challenging with a hill at the beginning of the race.”