Tuesday, January 3, 2012
6:30 p.m – 8:00 p.m.

It’s reunion time! Come out and enjoy some pizza, sodas and good conversation with former coaches. We look forward to seeing you!

Coaches who have been invited to join us include:

• Don Boyer
• Jack Griffin
• Andres Wright
• Ann Zumbach
• Becky Walter
• Brent Ayer
• Charles Ecalono
• Chris Lewis
• Craig Coleman
• Dave Lillard
• Frank Strakonsky
• John Grim
• John Herr
• Lee Zumbach
• Paul Flynn
• Rob Nutter
• Rob Wilhelm

Don’t worry, they won’t ask you to do any sprints!

Saturday

2011 Jaycees 5K Fun Run and Dog Jog

Where: Hagerstown, MD

For more information click here.

Saturday – September 24, 2011

2011 College Park Cares 5K

Where: College Park, MD

Click here for more information

Sunday – September 25, 2011

Summers Farm 2nd Annual Great Pumpkin Race & Fun Run

Where: Frederick, MD

Benefits St. Jude Children’s Research Hospital. Click here for more information.

Sunday – September 25, 2011

Vibrant Life 5K Fun Run/Walk

Where: Hagerstown, MD

More information can be found here.

Sunday – September 25, 2011

29th Annual D. Herlocker Memorial Bachman Valley Half Marathon

Where: Westminster, MD

For more information click here.

Katie Barkdoll after running the London Marathon

What is your full name?

Katie Barkdoll

Where is your hometown?

Frederick, MD

What is your occupation?

Budget Director – City of Frederick

What do you like to do in your spare time?

Spend time with my family, read, various sports and of course, long distance running.

When did you begin to run? 2006

When did you complete your first long distance event?

Completed my first 5k in April 2006 and my first marathon in October of 2006.

What other friends or family have you inspired to run?

I have several girlfriends that enjoy running.  Being able to spend time with them is a great motivator and makes long weekend runs enjoyable.

What is your favorite training run route?

In and around downtown Frederick!

How has running enhanced your life?

It has given me an outlet for stress relief and is a positive healthy activity I can do with my friends.   The overwhelming sense of accomplishment I feel when I complete a marathon cannot be matched.  Running has given me the confidence to truly believe there is nothing I can’t achieve.

Always wanted to run a 5K, but never thought you could?

Now you can!

RRCA Running Coach Tina Mullaney will be conducting an 8-week program designed for beginners who want to start running, but need support.  If you are interested in learning more about the program, please click here.

Couch 2 5K Training Registration Form

Smart Flat Seams Increased Comfort & Movement

Mesh Inserts Added Ventilation

Mesh Inner Bra Support & Breathability

2.Nike Zoom Structure +14 Breathe

Fly Wire Construction in Upper / Ultra Light/Ultra Strong Upper

Zoom Air Unit in Heel & Forefoot / Cushioning & Shock Absorption

Open Faced Mesh Upper / Enhances Breathabiliy

3. Nike LunarFly+2 Breathe

Open Faced Mesh / Superior Breathability/Less Weight

Dynamic Support / Adapts to Stride Throughout Run

Lightweight Cushioning & Support / Multipurpose Shoe

4. Noggin Couture

Cute Colors  / Fashionable

Non Slip / Comfort & Function

Lined with Velveteen Fabric /  Non Slip/Wicking

Lori (Right) running the Frederick 1/2 Marathon

What is your full name?

Lori Rypka

Where is your hometown?

Originally Weirton, W.Va., but have called Frederick home for 16 years

What is your occupation?

Freelance writer, editor and blogger, but more importantly a mom to two great kids.

What do you like to do in your spare time?

Spare time? I’ve heard of this phenomenon. I keep pretty busy with my kids, work and getting to the gym or outside to work out. I love to write and make people laugh, so when I can combine the two, it’s a great day.

When did you begin to run?

About two years ago, if you want to call it “running.” I was 100 pounds heavier and could barely last a tenth of a mile before hunting down the nearest oxygen tank. I built up gradually with the help and encouragement of friends and trainers. I enjoyed training so much that I became certified as personal trainer through the American Council on Exercise.

When did you complete your first long distance event?

This year I ran the Frederick Half Marathon – my first! – and plan in the fall to tackle the Baltimore Marathon.

What other friends or family have you inspired to run?

I’ve inspired more people to work out in general, and leave it up to them if they choose running as an outlet. I still need all of the inspiration I can get to keep going. My running partners are great. Jen Gerlock and Katie Barkdoll continue to inspire and push me. I’ve also gotten great running advice from folks like Kelly Beins, Eva Rosvold, Martha Herman, Vicki Bate, John Kippen and other running heroes in the area.

What is your favorite training run route?

I run wherever Katie tells me we’re running. She’s the route master of the group. I do, however, enjoy running around Baker Park.

How has running enhanced your life?

It has given me an opportunity to challenge myself in a different way. I didn’t consider myself a “runner” until after I ran the half marathon, despite my friends telling me I was one long ago. I’ve been able to work on endurance, as well. The best part, if I’m being honest, is that I get to spend time with my friends. The bonding while running makes the pounding on the feet not so bad. (Of course I’m always wearing quality shoes from If The Shoe Fits, so my feet are in good, well, hands.) We’re not out to break land speed records, so we’re able to get in some girlfriend time while burning some calories.

Preston Tarleton 5K Run & Walk
Where: Brunswick, MD
Proceeds benefit the Preston Tarleton Memorial Fund. More details on this race can be found here.

Baltimore 10 Miler
Where: Baltimore, MD
For more information, check out the Baltimore 10 Miler website.

Vince Tantillo-Jack E Barr 5K Run

Where: Hagerstown, MD
More information can be found on this website

Sunday – June 19, 2011

Rebel Races 5K & 15K Mud/Obstacle Races

Where: Frederick, MD
For more information, check the Rebel Race website

Brain Health Blitz Race Series

Where: Gaithersburg, MD
Helps efforts to end Alzheimer’s, click here for more information.

Thursday – June, 23, 2011

WRRC Twilight Series Hashawha 3 Mile Trail Run

Where: Westminster, MD
Part of a series of races held by the Westminster Road Runners Club, visit their page.

Saturday – June 25, 2011

Ringing in Hope 10K, 5K, and 1K walk

Where: Ashburn, VA
Proceeds support the American Red Cross.  Ringing in Hope website

Cougar Challenge 5K

Where: Shenandoah Junction, WV
To view a race flyer visit this website

Spirit of Gettysburg 5K

Where: Gettysburg, PA
For more information, click here.

Sunday – June 26, 2011

Alex’s Run 5K Run/Walk

Where: Olney, MD
For more information, visit this website.

How many calories should you take in during your runs?

Do you really need a recovery drink?

If you can’t answer these questions, you want to attend our “Runner’s Cocktail Hour” on Monday, June 13th from 6:00-8:00pm!

At this event we’ll be talking all about proper nutrition and hydration. Aldo Virano, Pacific Health representative, will be discussing Accelerade and Endurox products–when to use them and exactly how much to use when. He will show you how proper hydration and nutrition affects your future workouts.

Along with great nutrition and hydration information, ITSF staff will talk about the great Nathan products we have to offer. These nutrition and hydration carriers are made of technical fabric are lightweight, comfortable, and don’t bounce. They make carrying what you need for your run easy.

In addition to the presentation and question session, you will be able to try on our Nathan products and sample all kinds of nutritional products from Pacific Health. And, of course, we will be drawing for giveaways that evening as well.

1. Saucony Hattori

Mitten-like toe box                                        Toes have room to move

Flex groove in back of toes                          Aids natural toe movement

Sculpted foam sole                                        Cushioning without  hampering movement

2. Nathan Intensity Race Vest

3-way Propulsion Harness                                                Minimizes bouncing

Designed for a woman’s fit                                                Comfort

Lightweight breathable wall mesh                                   Keeps back feeling cool

3. Hammer Nutrition Perpetuem

Complex carbohydrates + protein                        Consistent, stable energy

Gluten, MSG, GMO free, vegan, Kosher             Works for dietary concerns

13% fatty acids from lyso-lecithin                         Cues body to use fatty acid stores

4. Mizuno Wave Prophecy

No EVA midsole                                                       Increased mileage

Full length Infinity Wave                                        Responsive ride & feel

Smooth Ride flex grooves                                      Smooth transition, harmonious ride

What is your full name?

David Jack Kenny

Where is your hometown?

Now it’s Frederick (since 2008).

What is your occupation?

Statistician

What do you like to do in your spare time?

Sleep.  Also fly airplanes (mostly rescuing dogs as a volunteer for Pilots N Paws), garden, read, do mechanical work, and drink dark beer.  Oh, yeah, and run.

When did you begin to run?

I ran for a few weeks in 1975 as conditioning for high-school rugby, but I hated the running and anyway, my rugby career was brief.  On New Year’s Day of 1984, my future sister-in-law, who’d run a lot as conditioning for high-school and college crew, showed me how to run distances comfortably; it turned out to be a good hangover remedy.

I ran on and off for a couple of years after that, then dropped it in favor of Ultimate Frisbee when I returned to finish grad school.  I resumed in the summer of 1988 when I was suffering a bout of insomnia and thought that enough physical exertion could wear me into sleeping.  I was also studying judo and wanted to improve my wind on the mat.  Eventually I dropped the judo (having gotten tired of being kicked in the shins by other beginners trying to learn foot sweeps) and kept the running.

When did you complete your first long distance event?

The Governor’s Bay Bridge Run (10 km), May 5, 1989.

What other friends or family have you inspired to run?

Pretty much none, though I’ve made friends and had the pleasure of running with cousins (and my wife, before her knees began protesting) after I was already a diagnosed addict.

What is your favorite training run route?

Back in our old neighborhood in Falls Church, Virginia, a warm-up of about three and a quarter miles on sidewalks and paved trails would put me on the W & OD trail.  I had an out-and-back twenty-miler that went through the Town of Vienna and into a stretch of trail that was three miles without an intersection.  I think it’s spoiled me forever.

Second best was a ten-mile loop I did with a younger, faster friend for a couple of years.  The first half was on rolling dirt roads in the Nags Head Woods nature preserve in Nags Head, N.C. (where the bugs could be vicious!), while most of the second half was on flat paved roads.

How has running enhanced your life?

First and foremost, it’s made it easier to drink beer without putting on weight.  It’s also gotten me into remarkable events like the Hundredth Boston Marathon, helped provide a way to manage tension and frustration, given me a really good way of keeping vigorous young dogs from going bonkers, and occasionally provided me with a sense of accomplishment.  At the same time, it’s reinforced my belief in the importance of humility and underscored the fact that there are things that are simply beyond your control:  No matter how I tried, I never broke three hours in the marathon or even got close to running ten miles in less than an hour.

I suppose it’s also helped keep my joints moving and my heart and lungs healthy, but the latter is apt to increase my chance of some day getting cancer.  (Something’s presumably going to get you, and the more you reduce the risk of one, the more the others have to pick up the slack.)  However, it may have put off the time until any of those ailments comes up to bite me.