Monster Mash Marathon and Half Marathon Recap
Several members competed in the Monster Mash Marathon and Half in Dover. Ray Christensen has a recap.

2014 is the 4th annual Monster Mash Marathon and Half. The first mile is a lap around the Dover Downs NASCAR track, starting at 7am while the sun is rising. Although some MarathonGuide runner comments include recommendations for the scenery, I knew that it would be the most boring course I’d ever run. Even Dave McCorquodale (many small marathons among his 100+) had found it extremely mundane in 2013.

The bulk of the course is on long, straight stretches of road with cornfields on either side. With just 189 marathon finishers, and 289 for the Half, even the first 6.5 shared miles had lonely patches. To demonstrate how ambivalent I was about selecting Monster Mash, I already had a 20 mile training run in before I decided on it. The timing was right for one week after helping out at Delaware Distance Classic 15K.

This was my 25th marathon overall and very first in Delaware. A few weeks earlier, while running in White Clay Park alongside Adam Shilling, I was overjoyed to hear that he was planning on the same race, with similar goal time of 3:30. So hopefully it would not be just me and some cows out there! My training was decent, with not much speed work and just hitting 44- mile weeks twice, but I did get in four 20-plus runs. I had a shot.

Race day weather was good. On the drive to Dover, “Footloose” came on the radio, so a smile came to my face. (I have to state that since there were no witnesses in my car and it was dark anyway, so I wouldn’t have seen it myself in the mirror.) The upside of a tiny race is that you can park a couple hundred feet from the registration tent, check in at 6am, have easy access to restrooms and easily find your friends. Adam arrived 10 minutes later and I ended up seeing another half-dozen PCVRC members who were running the half.

That first “Monster Mile” was spectacular. Easily one of the coolest miles I’ve ever run! Unfortunately it got me off to a fast pace that I’d be unable to moderate until nearly mile 6. The track is banked even low on the straight portions, which turned out to be an omen with lots of the course having enough of a camber to be noticeable. Once we left the Speedway and its parking lots I finally got to visit historic Dover for the very first time. Very pretty tree-lined streets, nice houses, government buildings downtown for 2 miles and then suddenly we’re in the middle of nowhere. I’d have to say that 20 miles worth of the course has cornfields on one side and grassland on the other. The only difference is which side of the road that either is on! More than any other race, I was sorry to see the Half runners split from us.

Adam had smartly started at the right pace, and I found him catching up to me just after I turned around on a 2 mile “out and back” portion nearing the half way point. We ran together (in our matching PCVRC singlets) for a couple miles, agreeing that we’d been lucky that the sun had not come out until we had just turned from running directly towards it. Unfortunately, we also agreed that the moderate headwind we now felt was going to remain a nuisance for much of the 2nd half. Adam maintained pace as I started to drop back at mile 15.5 with some tightness in my upper legs.

It was now pretty sunny. Still not hot, due to the breeze, and in the low 60’s. More cornfields. And more. Then there were a couple fields that had already been cut down – that was a nice change of pace! Speaking of pace, mine was slowing. Here’s a “glass half-full” moment: At least in a small race, there are fewer people to pass you. I realized that I was getting dehydrated since the Gatorade and water at the tables never seemed to be enough. There were enough water crews (always high school kids), but I caught one of the tables a bad time. I needed water since I’d just done a gel. The 3 kids only had Gatorade, while 2 guys were bringing a few more gallons over. Not thinking clearly, I didn’t grab a Gatorade until it was too late and spilled it. So, no water, no Gatorade and I could only think of reaching the next table. When I arrived, I yelled out for one of each. Got the Gatorade and gulped it down. For water, I had been handed an empty cup. That kind of threw me into a panic, but now I’d have my excuse for a sub par run 😉

Mile 20 was in front of a house that was surrounded by cornfields. Legs tight and stride was probably pretty ugly. I had been passed by Keith Straw (pink tutu man) at around 17. Avoided some caterpillars who were crossing the road. I hate cornfields. I hate this little breeze. I hate the girls who pass me (not really).

At mile 25, I finally see the racetrack in the distance. I don’t want to look at my watch, so I’ve got no idea of time. Overpass over Rt. 1 (probably the biggest little hill on the course) and the downside at least gives me a push past mile 26. The finish is directly in front of Miles the Monster, where they are announcing the Half awards, so I sneak across the line and frown when I see 3:38:24. However, I did break my record for time to finish a water bottle after a race, which proved that I was dehydrated enough to hurt my performance.

(Photo Credit: David Baca)

In his first marathon since having screws removed from his broken leg injury, Adam had maintained pace nicely to finish in under 3:25! Awards for nearly every club member who ran the Half!

Very cool medal, with a Halloween monster in it that spins. I’m usually more hungry after a race (only got down my usual 2 gels), but drinking a smoothie and eating a good roast beef sandwich made me feel better. As people started to leave, I wandered back inside the speedway to watch the start of a breast cancer awareness 1 mile jog around the track.

A few photos at http://runmarathonman.com/monster-mash-dover14.php

From Mark:
I wanted to add two points I missed in last week’s newsletter.

Amy Temple, who competed in her first 15k last week, is a proud C25k graduate and has been coming for over a year! So not only did she graduate she continues to inspire others! (Not to leave out Maya Andreeva, Samantha Neubert and Kathy Belardo for doing the same!)

The Delaware Distance Classic 5k was the graduating race for this autumn’s C25k class! Awesome job everyone!

A five-lady team represented PCVRC at the Evansburg 10-Miler and placed several on the podium! See the race results for details!

Many thanks to Paula Jermyn for organizing the latest event in the Speaker Series! Can’t wait to see what’s next.

Race Results, Reviews and Accomplishments:
Lots of results this week!

Sharon Miner competed in the National Nurses Half-Marathon, finishing in 3:06:28! She says “I generally just say I finished; state #15 of my half2run goal (half marathon in half the states). It was my slowest, with desert and elevation a challenge. Nonetheless, a beautiful course, well organized and followed by an awesome vacation of hiking in Zion, Bryce and North Rim Grand Canyon National parks.”

Kim Eppehimer finished 3rd in her age group at the Caffe Gelato 10-Miler! She finished in 1:13:41.3, a 7:22-per-mile pace!

Lisa Jalot, Claire Neilan, Meggan Hain, Anne Hessel, Lori Culnane and Lorri Fencer represented PCVRC at the Evansburg Challenge 10-Miler! Lisa Jalot came in 2nd in her age group and so did Anne Hessel! Great job ladies!

National Nurses Half Marathon
(October 11th – Las Vegas, NV)

Sharon Miner 3:08:26

4th Monster Mash Half-Marathon
(October 18th – Dover, DE)

Andy Jakubowitch 1:19:59.8 (3rd Overall)
Kristen Stump 1:37:30.4 (1st AG)
Mike Piorkowski 1:39:57.5 (1st AG)
David Baca 1:45:59.5 (3rd AG)
Kelly Jones 1:49:14.7

4th Monster Mash Marathon
(October 18th – Dover, DE)

Adam Shilling 3:24:56.7
Ray Christensen 3:38:24.5
John Schultz 7:11:42.1 (Bib Number 1)

Evansburg Challenge 10-Miler
(October 19th – Collegeville, PA)

Lisa Jalot 1:16:55
Claire Neilan 1:28:33
Meggan Hain 1:31:33
Lori Culnane 1:34:30
Lorri Fencer 1:37:32
Anne Hessel 1:46:51

Caffe Gelato 10-Miler
(October 19th – Newark, DE)

Mike DiGennaro 55:37.8 (1st Overall)
Matt Cutrona 1:05:48.9 (2nd AG)
Mike Brown 1:08:27.8 (2nd AG)
Ryan German 1:09:17.1 (3rd AG)
Kim Eppehimer 1:13:41.3 (3rd AG)
Betty Olmstead 2:29:25.3 (1st AG)

PCVRC @ USATF Club Cross-Country National Championships

Attention club member we are finalizing the team rosters for what will likely be the best running event on the East Coast this fall. We still have a few openings for both men and women to participate in this event. Please check your calendar for 12/13/14 and consider joining us for the day @ Lehigh University. Women race a 6k while men complete a 10k. We will finalizing the roster and completing registration at the end of October. Interested? Contact Tom Steenkamer or Rich Szymanski for more information.

Races/results for the Grand Prix Circuit can be found at
http://www.mausatf.org/htmlldr/grandprix.htm

Races/results for the Off-Road Series can be found at
http://www.mausatf.org/htmlldr/offroad.htm

PCVRC Speaker Series w/Duncan Outslay
WHAT: Prevention and Management of Common Running Injuries
(+ a treadmill video analysis)
WHERE: Christiana Care Rehabilitation Services (formerly PT PLUS)
WHEN: October 19, 2014 @ 6:00 p.m.
RSVP: Paula Jermyn @

Hey Pike Creek Valley Running Club Members!

Our Fall Speaker Series has been scheduled and we are so excited to have Duncan Outslay as our presenter on Sunday, October 19th starting at 6:00 p.m. Great timing- the weekend after PCVRC Delaware Distance Classic on the 12th!

Since this seminar is at Christiana Care Rehabilitation Services, formerly PT Plus, space is limited to 20 people. The seminar is free for active PCVRC members.

Please RSVP to Paula Jermyn at as soon as possible to save your spot!!

Topic for presentation:
Prevention and Management of Common Running Injuries + a treadmill video analysis

Biography-
Duncan Outslay MSPT, ATC, USA Triathlon Coach – Level 1

Duncan Outslay is a physical therapist for Christiana Care Rehabilitation Services in Wilmington, Delaware. He has been employed by Christiana Care for nearly 10 years. Duncan holds a Master’s Degree in Physical Therapy from the Institute of Physical Therapy Education at Widener University in 2001. He also holds a Certification in Athletic Training from the the University of Delaware in 1991. He has a specialty in Lower Extremity Injuries and Biomechanics with a special interest in the endurance athlete.

Duncan is also USA Triathlon Certified Coach – Level 1. He has coached numerous endurance athletes to completing their goals from sprint triathlons to full Ironman distance races as well as running races from 5Ks to full marathons. He coaches athletes of all abilities from beginners to National Championship qualifiers. As an athlete he has enjoyed running since early childhood. Duncan’s philosophy of coaching is “happy training”. In order to find joy in running you need to focus on the journey, not the destination.

The seminar will be held at:
Christiana Care Rehabilitation Services
5311 Limestone Road Ste 101
Wilmington, DE 19808

We look forward to seeing you there!

The Delaware Distance Classic went off very well! We got lots of compliments on the course and the after-party. NOVA Timing has 273 15k finishers and 45 5k finishers. Great job everyone! Check the Pike Creek Facebook page (link below in the Links for Members section) for photo galleries.

MANY, MANY, MANY thanks to all the volunteers and Pike Creek members who worked to put this on! I know the DDC Committee worked very hard beforehand and during the race to keep everything going without a hitch and I think they pulled it off! Help is always needed in planning so please consider helping out next year even if you are racing in the event.

It’s renewal time for your PCVRC membership! Go to the Join page for details or see the membership item below.

Race Results, Reviews and Accomplishments:
This week is understandably dominated by the Distance Classic races. However other results were still sent in. Please keep them coming!

Kelly Horowitz won the Woodbridge (CT) Road Race this past Saturday, finishing in 20:53. Jack wrote in to tell us: “It is the race that marks the anniversary of our wedding in 2007 and Kelly has won in 6 of the past 8 years.” Great job Kelly and congratulations to both of you on your 7th anniversary!

Jack Horowitz also ran in the Woodbridge (CT) Road Race, finishing in 22:37. (Due to the joys of data entry Jack is listed as Hurowitz.)

John Schultz competed in the New York State Police Chase 5k AND 10k on October 5th. He came in 2nd in his age group in the 5k. His 10k went long because “of an unmarked, unmanned turn I ran extra distance up and down a long, steep hill”. Great job anyway John! Running both distances in one day is impressive!

John Schultz also raced in the Shawanagunk Valley 5-Miler this past Saturday, again placing 2nd in his age group!

(Photo Credit: Bob Kopac of the Mid-Hudson Road Runners Club)

Dan Feldstein won his age group at the Joy-Hope 5k, noting that his 5-second margin of victory was the smallest at the race. He also affirms that his $25 Iron Hill Brewery gift certificate makes the post-race soreness well worth it!

Amy Temple competed in her first 15k race at the Distance Classic. If there are any other first-timers for either race please let me know. I know of one 5k first-timer who is not a PCVRC member so the races are definitely attracting runners!

New York State Police Chase 5k
(October 5th – Montgomery, NY)

John Schultz 36:36 (2nd AG)

New York State Police Chase 10k
(October 5th – Montgomery, NY)

John Schultz 1:37:37

Shawanagunk Valley 5-Miler
(October 11th – Wallkill, NY)

John Schultz 1:03:17 (2nd AG)

Woodbridge Road Race 5k
(October 11th – Woodbridge, CT)

Kelly Horowitz 20:53 (1st Overall Female)
Jack Horowitz 22:37

Joy-Hope 5k
(October 11th – Wilmington, DE)

Dan Feldstein 30:00.5 (1st AG)

Joy-Hope 10k
(October 11th – Wilmington, DE)

David Baca 48:45.9
Jim Durkin 1:02:58.9
Ralph McKinney 1:25:40.4

Delaware Distance Classic 5k
(October 12th – Delaware City, DE)

Doug White 24:38.0 (1st AG)
Ben Mack 25:44.5 (1st AG)
Stacey Schiller 26:19.3 (1st AG)
Noel Dietrich 27:55.5 (2nd AG)
Jim Bray 30:10.5 (3rd AG)
Nancy Fleming 30:41.5 (3rd AG)
Kathy Belardo 35:04.3 (3rd AG)
Paula Jermyn 41:43.8

Delaware Distance Classic 15k
(October 12th – Delaware City, DE)

Mike DiGennaro 48:53.6 (1st Overall)
Jay Coughenour 55:16.3 (3rd Overall)
David Wiechecki 57:17.8 (1st AG)
Dan Suher 57:41.1 (1st AG)
Tom Steenkamer 59:18.1 (2nd AG)
John Costello 1:00:41.0 (2nd AG)
Keith Crispin 1:01:24.3 (2nd AG)
Sarah Rusk 1:01:42.6 (2nd Overall Female)
Matt Cutrona 1:01:43.3 (3rd AG)
Karl Kalbacher 1:03:06.3 (3rd AG)
Mike Brown 1:03:48.1
Jennifer Loren 1:05:58.6 (1st AG)
Christopher James 1:08:31.1
Mike Piorkowski 1:08:35.8
Wesley Stafford 1:09:59.4
Carole Feole 1:11:31.9 (1st AG)
Tom Zimmerman 1:13:36.9
David Baca 1:15:23.4
Tony Chelpaty 1:18:34.9
John Hand 1:18:46.4
Beth Howlett 1:19:30.4 (2nd AG)
Barbara Chelpaty 1:20:44.4
Lorri Fencer 1:20:44.9
Michelle Zechman 1:22:12.2
Lori Culnane 1:22:14.6
Kristen Pombo 1:25:51.9
Rudy Antonini 1:32:04.9
Theresa Cannon 1:34:55.9 (with her arm in a sling, no less!)
Robert Roche 1:36:22.4
Lenora Wagner 1:38:08.4
Gerald Herman 1:38:46.9 (3rd AG)
Amy Temple 2:14:30.0

USATF DDC15k Recap
Near-perfect race conditions greeted the PCVRC Delaware Distance Classic to its new home in Delaware City this past Sunday morning. The race serves as the Mid-Atlantic USATF 15k championship. 52 USATF race team members took up the challenge of the new 15k course route. PCVRC USATF race team sent 18 runners to the line in what proved to be a fast course. Fittingly PCVRC was well represented on both the leader board (5 of the top 10) and deep into the age group categories as well. Top performances from PCVRC included overall winner Mike DiGennaro, and women’s runner up Sarah Rusk.

In the MA-USATF club challenge competition PCVRC finished in 2nd place for the day, a mere 3 points behind South Jersey Athletic Club. PCVRC continues to hold onto first place in the yearlong competition with 3 race weekends remaining. Our next major road race is the Ben Franklin Bridge run on Sunday 11/2. Please remember to register before online registration closes this week.

BEN FRANKLIN BRIDGE RUN – NO DAY OF REGISTRATION. ONLINE REGISTRATION CLOSES THIS THURSDAY, 10/16 AT 11:59 PM
http://runthebridge.org/

Congratulations to all who competed and helped to support the club and the race team.

USATF Age Grade results
DiGennaro Michael 1 0 48 53 – 85.817
Coughenour Jay 3 0 55 16 83.957
Wiechecki David 6 0 57 17 83.038
Steenkamer Thomas 10 0 59 18 82.293
Feole Carole 62 1 11 31 79.026
Team total – – – – 414.130
Costello John 15 1 0 41 79.072
Howlett Beth 134 1 19 30 76.184
Rusk Sarah 20 1 1 42 75.365
Crispin Keith 19 1 1 24 74.321
Cutrona Matthew 21 1 1 43 72.212
Suher Daniel 7 0 57 41 71.338
Loren Jen 33 1 5 58 70.061
Fencer Lorri 150 1 20 44 67.320
Culnane Lori 162 1 22 14 66.092
Baca David 94 1 15 23 63.652
James Christopher 45 1 8 31 63.026
Herman Gerald 249 1 38 46 56.868
Cannon Theresa 234 1 34 55 56.541

This Sunday the PCVRC Trail team returns to Collegeville PA for the Evansburg Challenge trail run. We are still looking for 2 more competitors to support the team.
Day-of registration is available for this event. Please contact Tom Steenkamer if you are able to compete.

Races/results for the Grand Prix Circuit can be found at
http://www.mausatf.org/htmlldr/grandprix.htm

Races/results for the Off-Road Series can be found at
http://www.mausatf.org/htmlldr/offroad.htm

Congratulations Daniel Feldstein!
Daniel Feldstein wrote in to let us know:
I achieved an historic victory today [September 27th]. At the world-famous Chester River Crab Chase 5k I won the 60-69 age group, finishing in 30:10! I have now finished first in SIX different decades of my life: the teens, 20-29, 30-39, 40-49, 50-59 and now in my sixties. I take tremendous pride in this accomplishment.

You should definitely take pride in that Daniel. Not many people keep up with something their entire lives. Either they burn out, life intervenes, their goals change, or whatever. You’ve stuck with it and are celebrating your golden anniversary!

Yesterday I sent out the last Delaware Distance Classic e-mail. After I sent the e-mail the News Journal published an article about the race!

Volunteers Needed
If you haven’t signed up to volunteer yet for the Delaware Distance Classic you still can!
http://www.signupgenius.com/go/20f0d49adab2da64-delaware2

PCVRC Speaker Series w/Duncan Outslay
WHAT: Prevention and Management of Common Running Injuries
(+ a treadmill video analysis)
WHERE: Christiana Care Rehabilitation Services (formerly PT PLUS)
WHEN: October 19, 2014 @ 6:00 p.m.
RSVP: Paula Jermyn @

Hey Pike Creek Valley Running Club Members!

Our Fall Speaker Series has been scheduled and we are so excited to have Duncan Outslay as our presenter on Sunday, October 19th starting at 6:00 p.m. Great timing- the weekend after PCVRC Delaware Distance Classic on the 12th!

Since this seminar is at Christiana Care Rehabilitation Services, formerly PT Plus, space is limited to 20 people. The seminar is free for active PCVRC members.

Please RSVP to Paula Jermyn at as soon as possible to save your spot!!

Topic for presentation:
Prevention and Management of Common Running Injuries + a treadmill video analysis

Biography-
Duncan Outslay MSPT, ATC, USA Triathlon Coach – Level 1

Duncan Outslay is a physical therapist for Christiana Care Rehabilitation Services in Wilmington, Delaware. He has been employed by Christiana Care for nearly 10 years. Duncan holds a Master’s Degree in Physical Therapy from the Institute of Physical Therapy Education at Widener University in 2001. He also holds a Certification in Athletic Training from the the University of Delaware in 1991. He has a specialty in Lower Extremity Injuries and Biomechanics with a special interest in the endurance athlete.

Duncan is also USA Triathlon Certified Coach – Level 1. He has coached numerous endurance athletes to completing their goals from sprint triathlons to full Ironman distance races as well as running races from 5Ks to full marathons. He coaches athletes of all abilities from beginners to National Championship qualifiers. As an athlete he has enjoyed running since early childhood. Duncan’s philosophy of coaching is “happy training”. In order to find joy in running you need to focus on the journey, not the destination.

The seminar will be held at:
Christiana Care Rehabilitation Services
5311 Limestone Road Ste 101
Wilmington, DE 19808

We look forward to seeing you there!

Race Results, Reviews and Accomplishments:
David Wiechecki, Keith Crispin and Tom Steenkamer did us proud at the Paul Short River Run, finishing 8k in no later than 31:01 (a 6:15 per-mile pace)!!!

Jack and Kelly Horowitz both competed in the Inaugural Cow Run 10-miler. Jack came in 3rd in his age group and Kelly was the 3rd overall female! Great job you two!!!

Kristen Stump won her age group at the Cow Run!

Nick Henry placed 2nd in his Cow Run age group!

Andy Jakubowitch was the overall winner in the Senators in Sneakers 5k, finishing in 17:29.

Ben Mack ran his first-ever half-marathon at the Freedom’s Run Marathon, finishing in 2:13:22! Impressive!

Mary Lynn Mack, Ben’s wife, did the Freedom’s Run 5k in 48:33! Mary’s a proud C25k graduate and we’re proud of her!

Mike Piorkowski ran the Freedom’s Run Marathon in 3:47:08, an 8:40 per-mile pace!

Chester River Crab Chase 5k
(September 27th – Chestertown, MD)

Daniel Feldstein 30:10 (1st AG)

Paul Short River Run 8k
(October 4th – Bethlehem, PA)

David Wiechecki 30:31
Tom Steenkamer 30:46
Keith Crispin 31:01

Senators in Sneakers 5k
(October 4th – Hartly, DE)

Andy Jakubowitch 17:29.0 (1st Overall)

Freedom’s Run Marathon
(October 4th – Shepardstown, WV)

Mike Piorkowski 3:47:08

Freedom’s Run Half-Marathon
(October 4th – Shepardstown, WV)

Benjamin Mack 2:13:25

Freedom’s Run 5k
(October 4th – Shepardstown, WV)

Mary Lynn Mack 48:37

Cow Run 10-Miler
(October 5th – Cowtown, NJ)

Kelly Horowitz 1:10:23.7 (3rd Overall Female)
Kristen Stump 1:13:21.1 (1st AG)
Nick Henry 1:15:44.5 (2nd AG)
Jack Horowitz 1:19:12.5 (3rd AG)

USATF
Calling all XC runners:
Save the Date – 12/13/14 USATF Club Nationals

PCVRC is planning to have extensive representation at this year’s USATF XC Club National race to be held @ the Lehigh University cross country course. This race is one of the biggest and most exciting annual USATF events and this year is being held only 2 hours away from us. The race rotates around the USA – 2015 is in San Francisco, 2016 in Lexington – so you see why this may be a once in a lifetime opportunity to participate with other clubs from the East Coast and across the USA..

What is required to participate? A current USATF membership. If you are not a current USATF member consider joining on or after November 1st since this will provide membership for the remainder of 2014 and 2015.

I hear a few folks saying I’m not that competitive so why go? Consider the following –

The race is fantastic. You line up across a giant field with your matching uniformed teammates next to you, and you can look left or right to see the arc of the starting line in a rainbow of team colors on either side of you. Masters competitors wearing a race number bib on their chest and their age group on their back you identify your fellow competitors. At the gun everyone charges across that field to take on the challenge of the hills, grass, and ensuing oxygen debt . So pack up all your race singlet, shoes, and maybe a pair of spikes and there you go—road trip to Bethlehem, Pennsylvania—relaxing comfortably in your team van. Gather with club members from near and far as you stay cozy and warm in the MAUSATF heated tent sharing your racing stories, food and beverages.

The national club meet on Saturday December 13th features a 10km for open and master’s men and a 6km for open and masters women. Below are the links to the course maps:
http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/6KXCountryMap.pdf

http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/8KXCountryMap.pdf

http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/10KMap.pdf

Here is the link to the national club cross country meet:
http://www.usatf.org/Events—Calendar/2014/USATF-National-Club-Cross-Country-Championships.aspx

Planning ahead? Think Evansburg 10-miler (trail) and Radnor 5-mile (road)!

Consider joining fellow PCVRC members in the Evansburg 10-mile trail race at 10 am on October 19th. This is the 7th trail race in the USATF Mid-Atlantic off-road series. Go to http://www.pretzelcitysports.com/othertrailapps.html for registration. Don’t forget to provide your USATF number!!

After the DDC the next USATF Grand Prix Mid-Atlantic road series race is the Radnor 5-mile run on Sunday Oct 26th at 8.30am. This is one of the American Lung Association’s races. Go to http://action.lung.org/site/TR/RunWalk/ALAMA_Mid-Atlantic?pg=entry&fr_id=10300 for registration. Again, don’t forget to include your USATF number (if you have one) so that PCVRC may get points depending on your performance.

Races/results for the Grand Prix Circuit can be found at
http://www.mausatf.org/htmlldr/grandprix.htm

Races/results for the Off-Road Series can be found at
http://www.mausatf.org/htmlldr/offroad.htm

DDC: Why the 15k Matters
Joel Schiller comments:
The 15K is a useful and exciting racing distance. It’s a ‘between’ distance. The 15K offers a challenge for those who have run their first 5K and 10K races and want to go a bit further without quite committing to a marathon, or even a half marathon.

Experienced runners enjoy the 15K because it offers a different distance, one to relieve boredom. I always have liked running 15K races and have had some of my best times and performances at this 9.3-mile distance, as well as in slightly longer 10-mile races.

Think of the 15k as three 5k races. You know how long a 5k is so this is just three strung together. You get warmed up in the first 5k, setting your pace, checking your health and how you feel. At the Wilmington Riverfront the first three miles took you through the Browntown neighborhood, around the Riverfront and back to the start at Frawley Stadium. All areas you’ve done before so you didn’t have to think too much about the course. You could just make sure you were geared up for the race.

In the 2nd section you’re maintaining your pace, not wanting to slack off but not ready to push either. You’re only 1/3 of the way through so this is the time you get to admire the scenery, chat with fellow runners and make sure everything’s in place for that final stretch. At the Riverfront you’d be heading down to the Peterson Center, up the entire length of the Riverwalk, out the far side past Tubman-Garrett Park (site of the always wonderful Delaware Marathon!) and down 7th Street past the Kalmar Nyckel Shipyard.

You start the third 5k full of fire and ready to give it your all. You’ve seen the course, you’ve admired the scenery, now it’s a race! The Delaware City location adds to the excitement because you’ve headed out to the country. Now you get to run back, making sure to get water and/or Gatorade at the 5k turn-around spot, you round the bend and head down Clinton Street to the finish! You did it! As Joel said above, lots of people have done half-marathons, marathons and more but few people have done a 15k! You’re one of the few, the proud, the Pike Creek Valley Running Club 15k runner!

So you’re saying “Wow, that sounds great! What do I need to do to make sure I’m ready?”

1) You could join the C25k program this Monday at 6 p.m. at the Newark Reservoir and run with folks there. The Distance Classic 5k is the graduating race for the C25k participants so there will be lots of people who can run a 5k or longer this Monday.

2) Hal Higdon has a training program that has the longest distance as 8 miles. If you can do 8 miles you can do a little more. (Don’t go from zero to 8 miles of course. There’s no shame in walking parts of the course. I walked the entire course the time I did the race!)

Volunteers Needed
Our annual 15K is almost upon us – DDC is Sunday Oct 12th at 9am. If you are not running, please consider volunteering as this is our BIGGEST club fundraiser and is highly dependent on club members to make it a success. This year should be a lot more fun in our new location in DE City! The course is flat and fast, and is an out an back, taking in portions of the canal trail. The post-race party will be at Crabby Dick’s.

We desperately need more volunteers. Specifically, we need a number of folks to help with registration, we need someone to transport water to DE City (preferably someone with a pick-up truck!), someone else to be a lead cyclist……and more. Check out the following link to sign up. THANK YOU!

http://www.signupgenius.com/go/20f0d49adab2da64-delaware2

PCVRC’s Delaware Distance Classic 15k/5k
From Joel Schiller:
Registration is now open for the 32nd Annual Delaware Distance Classic 15K & 5K presented by New Balance Brandywine & Christiana and M&T Bank. We invite you to run with us!

When: 9:00am start, Sunday, October 12, 2014 (race day registration opens at 7:30am)
Where: Clinton St and Battery Park, DE City, Delaware. Plenty of free parking.
15K Cost: $35 (before Oct 5); $45 (starting Oct 6, including race day); 5K Cost: $25 early; $30 late
Event Registration: www.ddc15k.org

The Course: This new 15K (9.3 miles) course is USATF-certified, flat and fast. The loop begins and ends on Clinton Street in downtown Delaware City and runs out into the historic Fort DuPont and onto Cox Neck Road. This race serves as the 2014 Mid-Atlantic USATF 15K Championship and is part of the Mid-Atlantic USATF Grand Prix running series. It is one of the oldest races in Delaware, started by the Pike Creek Valley Running Club as the Pike Creek Classic 15K in 1983.

2014 Highlights: The 15K race will feature $750 in prize money; 5-year age categories, plus random and middle-of-pack awards. Each participant will receive a quality long-sleeve technical shirt (from New Balance), other giveaways, and post-race refreshments at Crabby Dicks. We will have an Awards Ceremony, Sponsor Exhibits, and Music with a live DJ. We invite you to stay and tailgate with us! Plenty of free parking in and around the start and finish.

Charity Proceeds will go to the Mike Clark Legacy Foundation and local Delaware City charities

PCVRC Speaker Series w/Duncan Outslay
From Paula Jermyn:
Hey Pike Creek Valley Running Club Members!

Our Fall Speaker Series has been scheduled and we are so excited to have Duncan Outslay as our presenter on Sunday, October 19th starting at 6:00 p.m. Great timing- the weekend after PCVRC Delaware Distance Classic on the 12th!

Since this seminar is at Christiana Care Rehabilitation Services, formerly PT Plus, space is limited to 20 people. The seminar is free for active PCVRC members.

Please RSVP to Paula Jermyn at as soon as possible to save your spot!!

Topic for presentation:
Prevention and Management of Common Running Injuries + a treadmill video analysis

Biography-
Duncan Outslay MSPT, ATC, USA Triathlon Coach – Level 1

Duncan Outslay is a physical therapist for Christiana Care Rehabilitation Services in Wilmington, Delaware. He has been employed by Christiana Care for nearly 10 years. Duncan holds a Master’s Degree in Physical Therapy from the Institute of Physical Therapy Education at Widener University in 2001. He also holds a Certification in Athletic Training from the the University of Delaware in 1991. He has a specialty in Lower Extremity Injuries and Biomechanics with a special interest in the endurance athlete.

Duncan is also USA Triathlon Certified Coach – Level 1. He has coached numerous endurance athletes to completing their goals from sprint triathlons to full Ironman distance races as well as running races from 5Ks to full marathons. He coaches athletes of all abilities from beginners to National Championship qualifiers. As an athlete he has enjoyed running since early childhood. Duncan’s philosophy of coaching is “happy training”. In order to find joy in running you need to focus on the journey, not the destination.

The seminar will be held at:
Christiana Care Rehabilitation Services
5311 Limestone Road Ste 101
Wilmington, DE 19808

We look forward to seeing you there!

Race Results, Reviews and Accomplishments:
Pike Creek continues to field competitive athletes. Let’s see how we did!

Andy Jakubowitch came in 2nd overall in the 3rd Corn to Run this past Saturday, finishing in 17:07.0. Way to go Pokey!

Carole Feole continues to amaze, winning her age group in the Ocean City (NJ) Half Marathon, finishing in 1:45:15. Awesome job Carole!

John Schultz continues to slack off, competing in the Conestoga Trail Race. He completed all 10 miles in 5:06:49. Think that’s slow? Here’s what he had to put up with (in his words): “10 insane and brutal miles, with several steep ascents and descents between elevations of 200 and 700 feet”. The race web page describes the course as “hillish” and then says “arguably the toughest 10-mile race on the East Coast”, noting that participants climb nearly 3,000 feet over those ten miles. We all remain in awe of you, John!

Ben Mack competed in the Pittsburgh Great Race 10k, finishing in 57:23. (His gun time was 1:03:08, showing just how many runners there were!)

Ben’s wife Mary Lynn Mack competed in the 5k, finishing in 43:47. (Her gun time was 47:49!) I also want to note that Mary Lynn e-mailed me Ben’s results but not her own! You’re allowed to toot your own horn here once in a while!

3rd Corn to Run
(September 27th – Millsboro, DE)

Andy Jakubowitch 17:07.0 (2nd Overall)

Ocean City Half Marathon
(September 28th – Ocean City, NJ)

Carole Feole 1:45:15 (1st AG)

22nd Conestoga Trail Run
(September 28th – Pequea, PA)

John Schultz 5:05:49

Pittsburgh Great Race 10k
(September 28th – Pittsburgh, PA)

Benjamin Mack 57:23

Pittsburgh Great Race 5k
(September 28th – Pittsburgh, PA)

Mary Lynn Mack 43:47

USATF
Calling all XC runners:
Save the Date – 12/13/14 USATF Club Nationals

PCVRC is planning to have extensive representation at this year’s USATF XC Club National race to be held @ the Lehigh University cross country course. This race is one of the biggest and most exciting annual USATF events and this year is being held only 2 hours away from us. The race rotates around the USA – 2015 is in San Francisco, 2016 in Lexington – so you see why this may be a once in a lifetime opportunity to participate with other clubs from the East Coast and across the USA..

What is required to participate? A current USATF membership. If you are not a current USATF member consider joining on or after November 1st since this will provide membership for the remainder of 2014 and 2015.

I hear a few folks saying I’m not that competitive so why go? Consider the following –

The race is fantastic. You line up across a giant field with your matching uniformed teammates next to you, and you can look left or right to see the arc of the starting line in a rainbow of team colors on either side of you. Masters competitors wearing a race number bib on their chest and their age group on their back you identify your fellow competitors. At the gun everyone charges across that field to take on the challenge of the hills, grass, and ensuing oxygen debt . So pack up all your race singlet, shoes, and maybe a pair of spikes and there you go—road trip to Bethlehem, Pennsylvania—relaxing comfortably in your team van. Gather with club members from near and far as you stay cozy and warm in the MAUSATF heated tent sharing your racing stories, food and beverages.

XC Nationals Warm-Up on October 4th
Paul Short Cross Country meet offers a preview of Club Cross Country meet at Lehigh University in December:

New Jersey runners have a wonderful opportunity to preview the courses of the USATF National Club Cross Country Championship on October 4th at Lehigh University. The Paul Short Cross Country meet opens in the morning with an “open” women’s 6km at 10:00 a.m., followed by an “open” men’s 8km at 10:10 a.m. The features of the course allows this to be done as the men’s 8km takes them off the 6km course at about a mile and a third. The women will have finished by the time the men return from their race that is 2 kilometers longer.

“Open” in this context refers to any collegiate runner not affiliated with a collegiate team, and post collegiate runners including masters runners. In 2013 the fields were around 500 finishers in the “open” races. There is no team scoring for the open races and no awards.

For information on the meet and the open races, follow this link, http://www.lehighsports.com/news/2014/9/19/PaulShort_0919141321.aspx
To register click on “Coaches” then scroll down to “Post HS Unattached women athlete registration” or “Post HS Unattached men athlete registration”

You will be able to register using your credit card. The registration fee is $30.00.
You must also print out the waiver and sign and bring with you to pick up your timing chip on race day.

The national club meet on Saturday December 13th features a 10km for open and master’s men and a 6km for open and masters women. Below are the links to the course maps:
http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/6KXCountryMap.pdf

http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/8KXCountryMap.pdf

http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/10KMap.pdf

Here is the link to the national club cross country meet:
http://www.usatf.org/Events—Calendar/2014/USATF-National-Club-Cross-Country-Championships.aspx

History of the Delaware Distance Classic
(Taken from the PCVRC web page)

The race was started in 1983 by a few guys from the Pike Creek area who, started the club and then the race, as a means of gaining some financial assistance in getting the club off the ground.

Over the years, the club has grown & the race has grown. We have raised a few thousand dollars for the Special Olympics, and more recently have donated to The Andrew McDonough B+ Foundation, and The Mike Clark Legacy Foundation. PCVRC also benefits by receiving needed funds to keep the club going and keep running in the area fun and exciting while promoting our sport!

The race has seen five previous locations, each having its ups and downs. It started in Pike Creek on a very challenging course. Like the old Caesar Rodney Half Marathon course, people seemed to really enjoy the challenge of the hills. We had as many as 800 finishers at one time in the 1980’s. It was run there for the 1st five years and then in 1988, was moved to Delaware Park for a two year run. That year, we brought in the famous Bill Rodgers to participate.

In 1990, we moved again to the Corporate commons, in part because of the sponsorship. That was a one year deal as in 1991 we got a commitment from another sponsor in Wilmington for three years that we couldn’t refuse. 1992 was the year the race had world-class runners brought in and the fastest times ever run in Delaware were run that year. The men’s course record run that year was 44.02 by Boay Akonay of Tanzania. The women’s course record also run that year was 51:24 by Wilma Van Onna of Holland. Akonay also ran through the 10k mark (was certified) in under 29 minutes, which nobody had or has since done in Delaware!

After the three-year commitment was over with the city, the race moved to Delcastle recreation center for five years. It was there that the race took a turn for the worse as the number of finishers went down quit a bit. The consensus was that the course and the fact that the running boom we saw in the 1980’s had slowed considerably were the reasons for the decline. We added a 5K with the hopes of getting participation higher with no luck.

In 1999, it was decided to move again to the newly developed Christina Water Front with the thinking that a flat fast course with the scenic views (well, most of the way) would help the participation increase. We also hoped to take advantage of the new corporations down on the Riverfront as a source of new sponsorship. With the Blue Rocks stadium there, we had the important details of parking, bathrooms, space, etc. already in place. The move worked well as race participation slowly increased for several years in registered runners as well as finishers. In 1999 we had a low of 164 finishers and in 2012 we had a high of 356 finishers.

As activity in the Riverfront Area increased, it became more difficult to handle the logistics of vehicle traffic, conflicting events, and general congestion, so in 2014 it was once again time to move. Our new location in Delaware City promises to be an interesting change, while keeping fast & flat courses for both the 15K and 5K races. We look forward to seeing you in October!
David Farren, Race Director, 1999-2010
Updated by Ray Christensen, PCVRC President, 2010-2012

PCVRC’s Delaware Distance Classic 15k/5k
From Joel Schiller:
Registration is now open for the 32nd Annual Delaware Distance Classic 15K & 5K presented by New Balance Brandywine & Christiana and M&T Bank. We invite you to run with us!

When: 9:00am start, Sunday, October 12, 2014 (race day registration opens at 7:30am)
Where: Clinton St and Battery Park, DE City, Delaware. Plenty of free parking.
15K Cost: $35 (before Oct 5); $45 (starting Oct 6, including race day); 5K Cost: $25 early; $30 late
Event Registration: www.ddc15k.org

The Course: This new 15K (9.3 miles) course is USATF-certified, flat and fast. The loop begins and ends on Clinton Street in downtown Delaware City and runs out into the historic Fort DuPont and onto Cox Neck Road. This race serves as the 2014 Mid-Atlantic USATF 15K Championship and is part of the Mid-Atlantic USATF Grand Prix running series. It is one of the oldest races in Delaware, started by the Pike Creek Valley Running Club as the Pike Creek Classic 15K in 1983.

2014 Highlights: The 15K race will feature $750 in prize money; 5-year age categories, plus random and middle-of-pack awards. Each participant will receive a quality long-sleeve technical shirt (from New Balance), other giveaways, and post-race refreshments at Crabby Dicks. We will have an Awards Ceremony, Sponsor Exhibits, and Music with a live DJ. We invite you to stay and tailgate with us! Plenty of free parking in and around the start and finish.

Charity Proceeds will go to the Mike Clark Legacy Foundation and local Delaware City charities

PCVRC Iron Hill (Newark Location) Fall Fundraising Event
What: Fundraising Event
Where: Iron Hill (Main Street in Newark)
Date: Monday, September 29th
Time: 5:00pm – 10:00pm
RSVP:
(Coupon attached to this e-mail)

From Rachel:
Attached are coupons for the upcoming Fundraising Event at Iron Hill Brewery in Newark on Monday, September 29th. You must distribute these to family and friends prior to attending the fundraising event. PLEASE DO NOT distribute on site at Iron Hill. They have a strict policy and will cancel our event if anyone from our club is found passing them out during the event.

Feel free to make copies and hand out as many as you’d like. The more coupons that can be used the more money the club will receive.

If you have any questions please contact me at

I look forward to seeing everyone in a couple of weeks!
Rachel

PCVRC Speaker Series w/Duncan Outslay
From Paula Jermyn:
Hey Pike Creek Valley Running Club Members!

Our Fall Speaker Series has been scheduled and we are so excited to have Duncan Outslay as our presenter on Sunday, October 19th starting at 6:00 p.m. Great timing- the weekend after PCVRC Delaware Distance Classic on the 12th!

Since this seminar is at Christiana Care Rehabilitation Services, formerly PT Plus, space is limited to 20 people. The seminar is free for active PCVRC members.

Please RSVP to Paula Jermyn at as soon as possible to save your spot!!

Topic for presentation:
Prevention and Management of Common Running Injuries + a treadmill video analysis

Biography-
Duncan Outslay MSPT, ATC, USA Triathlon Coach – Level 1

Duncan Outslay is a physical therapist for Christiana Care Rehabilitation Services in Wilmington, Delaware. He has been employed by Christiana Care for nearly 10 years. Duncan holds a Master’s Degree in Physical Therapy from the Institute of Physical Therapy Education at Widener University in 2001. He also holds a Certification in Athletic Training from the the University of Delaware in 1991. He has a specialty in Lower Extremity Injuries and Biomechanics with a special interest in the endurance athlete.

Duncan is also USA Triathlon Certified Coach – Level 1. He has coached numerous endurance athletes to completing their goals from sprint triathlons to full Ironman distance races as well as running races from 5Ks to full marathons. He coaches athletes of all abilities from beginners to National Championship qualifiers. As an athlete he has enjoyed running since early childhood. Duncan’s philosophy of coaching is “happy training”. In order to find joy in running you need to focus on the journey, not the destination.

The seminar will be held at:
Christiana Care Rehabilitation Services
5311 Limestone Road Ste 101
Wilmington, DE 19808

We look forward to seeing you there!

Race Results, Reviews and Accomplishments:
Joel and Stacey Schiller rode in the MS Bike to the Bay this past weekend. Joel rode 81 miles with his team and was the first Artisans’ Bank participant to cross the finish line. Stacey did her first century ride, completing 112 miles!

Jim Durkin won his age group at the 7th Moving for Melanoma 5k, finishing in 28:33.8 chip time. That also represented a 75+ age-group finish in the Delaware Senior Olympics, qualifying him for the national competition held in Minneapolis next year!

7th Moving for Melanoma 5k
(September 21st – Wilmington Riverfront)

Jim Durkin 28:33.8 (1st AG)

USATF
Calling all XC runners:
Save the Date – 12/13/14 USATF Club Nationals

PCVRC is planning to have extensive representation at this year’s USATF XC Club National race to be held @ the Lehigh University cross country course. This race is one of the biggest and most exciting annual USATF events and this year is being held only 2 hours away from us. The race rotates around the USA – 2015 is in San Francisco, 2016 in Lexington – so you see why this may be a once in a lifetime opportunity to participate with other clubs from the East Coast and across the USA..

What is required to participate? A current USATF membership. If you are not a current USATF member consider joining on or after November 1st since this will provide membership for the remainder of 2014 and 2015.

I hear a few folks saying I’m not that competitive so why go? Consider the following –

The race is fantastic. You line up across a giant field with your matching uniformed teammates next to you, and you can look left or right to see the arc of the starting line in a rainbow of team colors on either side of you. Masters competitors wearing a race number bib on their chest and their age group on their back you identify your fellow competitors. At the gun everyone charges across that field to take on the challenge of the hills, grass, and ensuing oxygen debt . So pack up all your race singlet, shoes, and maybe a pair of spikes and there you go—road trip to Bethlehem, Pennsylvania—relaxing comfortably in your team van. Gather with club members from near and far as you stay cozy and warm in the MAUSATF heated tent sharing your racing stories, food and beverages.

XC Nationals Warm-Up on October 4th
Paul Short Cross Country meet offers a preview of Club Cross Country meet at Lehigh University in December:

New Jersey runners have a wonderful opportunity to preview the courses of the USATF National Club Cross Country Championship on October 4th at Lehigh University. The Paul Short Cross Country meet opens in the morning with an “open” women’s 6km at 10:00 a.m., followed by an “open” men’s 8km at 10:10 a.m. The features of the course allows this to be done as the men’s 8km takes them off the 6km course at about a mile and a third. The women will have finished by the time the men return from their race that is 2 kilometers longer.

“Open” in this context refers to any collegiate runner not affiliated with a collegiate team, and post collegiate runners including masters runners. In 2013 the fields were around 500 finishers in the “open” races. There is no team scoring for the open races and no awards.

For information on the meet and the open races, follow this link, http://www.lehighsports.com/news/2014/9/19/PaulShort_0919141321.aspx
To register click on “Coaches” then scroll down to “Post HS Unattached women athlete registration” or “Post HS Unattached men athlete registration”
You will be able to register using your credit card. The registration fee is $30.00.
You must also print out the waiver and sign and bring with you to pick up your timing chip on race day.

The national club meet on Saturday December 13th features a 10km for open and master’s men and a 6km for open and masters women. Below are the links to the course maps:
http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/6KXCountryMap.pdf

http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/8KXCountryMap.pdf

http://www.lehighsports.com/custompages/MISC/Cross%20Country/Course%20Maps/10KMap.pdf

Here is the link to the national club cross country meet:
http://www.usatf.org/Events—Calendar/2014/USATF-National-Club-Cross-Country-Championships.aspx