Running Shorts


September 2010

Track Club

P.O. Box 495
Charlottesville, VA 22902
Email CTC



Kristen Keller

Contributing Writer
Mark Lorenzoni

Design & Layout
Leah Connor

Special Projects

Race Results
Carol Finch

Race Results Database
Anton Largiader

Membership Database
Chip Hopper

CTC Standings

Runner of the Year
Hernan Garbini

Volunteer Points
Bev McCoid

Point Race Series
Michelle Bushrow

Board of Directors

Leah Connor

Vice President/
Race Chairman
Carol Finch

Mary Manley

Dave Murphy

Public Relations/
Special Events
Charlie Heaton

Manoj Patel

Bill Blodgett
Bill Duxbury
Joan Esposito


Letter from the Editor:

Running etiquette is a must for all runners. We must use it when we are just loping around the track or when we are on the roads in the early morning. Recently, the CTC has received complaints from area residents. Complaints have ranged from: noisy early morning runners, runners that leave trash on the roadside or runners that are abusing animals along their routes.

As a dog owner, I find the last complaint particularly horrible. Here are some ideas about dealing with problem dogs on the run:

Most runners have at least one story about a scary or overly-friendly dog they met on a run. Dogs can be very territorial and their prey instinct is triggered by fast movement, so runners can catch their attention. Even when a dog seems friendly, if the owner isn't around, it's best not to approach it.

Follow these tips for how to handle dogs on the run:

  • Don't make eye contact with the dog. If it sees you staring at it, it might see that as a threat.
  • Stop running, turn and walk in the opposite direction or across the street. You won’t seem as interesting to the dog if you're walking. Also, the dog won't think you're trying to invade his territory if you're heading in the opposite direction. Don't turn around and look back.
  • If the dog approaches you, stop and stand very still. Don't yell or make any sudden movements. In a firm, but calm voice, say, "Go home," "Sit" or "No".
  • If the dog tries to jump on you, turn to the side and push it off with your forearm.
  • If you keep encountering the same aggressive dog, find a new running route. You can also file a report with your local animal control.

Pointers to keeping our neighborhoods and roads clean & dealing with traffic: (from

  • Run against traffic if running on the road. If running on the sidewalk or multi-use trails, travel on the right and pass on the left.
  • Never run more than two abreast if you are running in a group. Don’t be a road or trail hog.
  • Don’t run down the middle of the road or trail.
  • If you are running an out-and-back route, don’t just make a sudden u-turn at your turn around point. Stop, step to the right to allow oncoming traffic the opportunity to pass. Ensure the road or trail is clear of oncoming traffic (runners, cyclists, in-line skaters, etc.) then make your u-turn. Making a sudden u-turn without looking over your shoulder is a good way to get hit.
  • Alert pedestrians when you are passing them – don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.
  • Be alert on blind curves.
  • Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road. Don’t assume cars will stop if you are entering a cross walk.
  • Respect private property along your route. Don’t relieve yourself in the neighbor’s bushes.
  • Don’t litter. If you can’t find a trash can, carry your trash home.

More road etiquette can be found online.

We need to remember, we are not the only people out there. We want our neighbors to be happy with us. They will get unhappy with us if we are loud and wake up them up in the early mornings, or if we leave trash all over the sides of their roads, or if we kick at their dogs. We may “run” this town, but we don’t actually run the town.  Like everyone else, we have a responsibility to keep it looking clean.  We live in a great and wonderful running community; let’s keep it that way.

~Kristen Keller
Newsletter Editor

At the Races:

‘At the Races’, are results submitted by race directors for the various races in the area.  Being listed does not necessarily mean this is a CTC sponsored event, or that the CTC has anything to do with this event. Listing this event, means the race director submitted their own results and recaps to us to include in our newsletter. See the race classification system below. Note all CTC sponsored races are for charitable purposes only.

Women's Four Miler
September 4, 2010
Full Results

Near perfect weather greeted a record field for the 28th edition of Charlottesville’s most popular running event, as the Women’s Four Miler played host to close to 3,500 females of all ages and abilities at beautiful Foxfield.  And oh, what a race it was as hundreds of spectators, who jammed the side of the road along the last quarter mile of the course were treated to the closest finish in race history.

Nicole Kelleher, who had led since the 2 ½ mile mark, seemed to have the win comfortably in the bag as she cruised along the last stretch. Suddenly, teammate and CTC member Louise Knudson came up behind and passed Kelleher with only 10 meters to the finish. A stunned Kelleher had just enough time and energy to react and surged back into the lead just as they crossed the finish line; out leaning Knudson for a scant one-one hundredth of a second to win.

The CTC was well represented throughout the awesome sized field with many members scoring impressive finishes in their respective age groups: Holly Rich (1st 15 – 19), Bethany Coppock (5th 15-19), Becky Keller (2nd 30-34), Kristen Keller (4th 30-34), Dawn Herrick (6th 30-34), Leah Connor (6th 35-39), Suzanna Turanyi (15th 35-39), Nicola Ratcliffe (1st 40-44), Jen Hochrein (2nd 40-44), Heidi Johnson (3rd 40-44), Susan Heald (5th 40-44), Jeanine Wolanski (7th 40-44), Lauri Wilson (1st 45-49), Lise Willingham (2nd 45-49), Theresa Coppola (5th 45-49), Jennifer Ackerman (3rd 50-54), Trish Foley (5th 50-54), Jerri Emm (8th 50-54), Peggy Mowbray (1st 55-59), Bonnie Wilfore (2nd 55-59), Linda Scandore (3rd 55-59), Wendy Golden (4th 55-59), Diane Rosin (5th 55-59), Marcia Kraft-Sayre (6th 55-59), and Nancy Fraser (1st 70-74).

The club was also all over the course as veteran director Cynthia Lorenzoni’s corps of volunteers here on hand helping with everything from parking to course monitoring. Folks like Tom Hints, Kathy Thomas, Heidi Johnson, Michael Goldman, Bob Wilder, Carol Finch, Jim Bell, Audrey Lorenzoni, Nancy Fraser, have served countless hours for many years on Lorenzoni’s race committee. They were joined by dozens of other CTC folks like John Lloyd, Tom Scala, Chris Post, Steve Sayne, Dave Murphy, Bob Downer, Maria Bell, Jim Cargile, Albert Connette, Melvin Wilson, Steve Denton, Ned Michie, Jeff Stafford, Dan Monohan, Steve Nelson and Chris Conti, who have helped for many years.

Thanks to the fundraising efforts of many of our women throughout the summer, the race had raised, as we went to press, close to $310,000 for research and other vital resources at UVA’s Breast Care Center. Haven’t contributed? The race committee encourages you to do so ASAP as they will continue to accept donations through the end of September. Thanks!

And of course the energy of the event wouldn’t be at the high level it is without Joan Esposito and her army of Pink Ladies, who led and cheered hundreds of women to their first footrace finish.

We also want to send a thanks to Kristin Solomon, she did and excellent job of designing the beautiful race shirt again.

The club has so much to be proud of with this very special event as it touches thousands of lives in so many different ways.

Congratulations to everyone to played a role in making this event such a huge success.

Members on the Run:

Diddy Morris, CTC member and Marathon and Half-Marathon Training Program participant, set a P.R. at the ING Philadelphia Rock 'n' Roll Half Marathon on 9/19/10.

Mark Hampton braved the mountain altitude of Utah in the Salt Lake Half on 9/4/2010, and made Charlottesville runners proud as he brought back an age group medal and a new PR of 1:32:13 (7:03 mile pace). Way to go Mark!

CTC President Leah Connor, was the second overall female finisher in the grueling climb up O’Hill at the The O'Hill Challenge 5K on 9/11/10.

On 8/28/2010, a few CTC members braved the heat and the drive to Richmond to run in the Patrick Henry Half Marathon, all put in stellar performances.  Paul Humphreys (1:46 & 6th in age group), Mike Gaffney (1:53 & 8th in age group), Harry Landers (1:41 & 5th in age group), Mark Hampton (1:41), Bev Wispelwey (1:49 & 1st in age group), Kristen Keller (1:35 & 8th woman & 2nd age group), George Rich (1:35), Michelle Kendrick (2:00), Bob Johnson (1:52).

Members' Submissions:

Former CTC president Andrew Zapanta:
This summer, I had an opportunity to combine two loves into one…traveling and running marathons.  The result was running the Humpy’s Marathon in Anchorage Alaska.  The marathon is part of a weekend running festival called “Big Wild Life Runs,” hosted by the Anchorage Running Club. (By the way, Humpy’s is the name of a local alehouse in Anchorage.  "Humpy” is the nickname for the pink salmon.)

A fellow CTC member, Glen Anderson (who is also attempting to run a marathon in all 50 states) and I ventured to Alaska for this race, and of course to see the Land of the Midnight Sun.    Traveling and running inspired me to create this list.

Things I have learned from my Alaska marathon:

1 – If you decide to run a marathon as part of your vacation (especially if it is a place you will probably never be able to see again), run the marathon first.  Then, you are free to do whatever you want…and get a cold. (Note: I got my cold on a 7-hour glacier/wildlife cruise. Considering I saw humpback whales, glaciers, bald eagles, puffins and much more, it was worth it. ;-) )
2 – Sleeping in a tent is probably not a good idea on race week, even if it is for one night.
3 – I wish I DID see a moose or bear on the course…maybe I would have run faster. There was a moose family sighted on the course at mile 19.5.  Either the course volunteers distracted me or I was already out of it. 
4 – Alaska is pricey in all things. Except for seafood.  Enjoy some salmon and king crab.  You will not regret it, unless you hate seafood.  
5 – Consider wearing two watches on race day.  Yes, TWO watches.  My ol' Timex Ironman (which DIED...the display is half working) and my Garmin GPS.  I pressed "lap" at every mile on the Timex and let the Garmin automatically track my mile splits. (The credit goes to Jerri Emm for this idea)
6 – Humidity exists in Alaska.  During my training leading up to race day, I was certain that I could do really well, for the average temperature on race day (since the first Humpy’s Marathon) was in the high 50s to lower 60s.  Well, on race day, the weather conditions were 60 degrees AND 95% humidity.  When the humidity is high, move your goals (and your desire pace) back a notch.  You’ll be glad you did. 
6 – Don’t fly back home after the marathon.  Start the vacation after the race, so you can really enjoy the experience.   See # 1.

Longtime CTC member Bev McCoid:
All’s Well That Ends Well

At last the morning arrived for me to head to the ‘Beach 2 Beacon 10k’ in Cape Elizabeth, Maine. (It is know as “Joanie’s Race”, as Joan Benoit Samuelson started it.  For those unknowing, Joan Benoit won the first Women’s Olympic Marathon in 1984.  Joan wanted to showcase the area just south of Portland where she lived and trained.)  So I got up early and into the car by 5:30 am for the 70 mile drive.  Start time was 8 o’clock.  But horrors, the nasty light on the dashboard went on to signify low tire pressure.  I must take the longer route through town to the gas station.  Darn, the first station’s air pump was not working.  One last try.  Whew, the pump is working.  But all my tires are the same pressure, now what?

Heck, I live for this race all year; the best runners in the world will be here, I just have to flee on.  I hope the cops are asleep (and my husband, the “governor” is not with me).  I made it to the Cape, only to get thoroughly lost once I got to town.  The first people I asked for directions were just visiting town.  ‘This is not going well.’  I finally get to my friend’s home, so I can catch a ride with them to the start, only to see there are no cars in the garage.  ‘I really am late.’  Calling, my friend says she will be at section 9 with my race number.  Perfect, but not so.  Finally the bus arrives, and drops me near the start, well, not really near the start.  Is a half mile away “near” to one running out of time?  Due to back problems I am not supposed to run, but this is an emergency. Right?

Friend Casha is not at section 9.  Now what?  10 minutes to the gun.  I trudge back, searching, searching.  Found!   But – she had left my number on the mirror of the first bus – way back from whence I cometh. Believe it or not, it is actually there flapping in the breeze.  As I shakily try to pin it on as a sweet volunteer says to take a deep breath and relax.  He is right.  Things are looking up.

I start last, so as not to be slowed.  But then the warning to get across the starting line as they want to take it up.

On my way, walking as fast as I possibly could.  I actually picked off about 100 people.  Enjoying the day at last I finally push up the squiggly last hill.  But wait; there is that really old guy with the bad knee hobbling ahead of me.  100 yards to the finish.  Must sprint. (LDon’t tell the doctors.)  So I finish 3rd in my age group but surely those ahead were actually very slow runners!  Perhaps?!

The women’s winner was Lineth Chepkurui, of Kenya, in 30:59.  She had just set the world record in a 10K.  The men’s was Gebri Gegrimariam, from Ethiopia, in 27:40.
“All’s well-- Happy Trails to all.

CTC member Francesca Conte:
There is no doubt that road running and trail running are different. Road runners shy away from the trails, and trail runners act like trail running is the greatest thing since sliced bread. Very often, the two do not mix.  The biggest complain I get from road runners about trail running is getting hurt.  What if I fall and I get hurt?  Horror stories of deadly encounters with rocks and roots circle in the road running community.  Often, the fear is not only misplaced, but also irrational.  Road runners are the first to run with stress fractures, inflamed or mildly torn ligaments, nagging injuries which have been around since they can remember.  As runners, we seem to handle the pain quite well.  And so I ask you, dear running friends, would you rather a bloody knee for a week, or knee pain from an inflamed tendon for months?  As far as falling goes, I hold the patent for scariest and less graceful fall.  My knees tell quite the story, but the only knee pain I have ever had lasted no more than a few days, and it came with a great story to tell.  After miles and miles of running on the trails, my knees, ankles and joints are stronger: on the trails, your feet and ankle never do exactly the same thing step after step, as they do on the road.  Dear running friends, I can promise you this: get on the trails, and you will see beautiful places, places that most people never get to see.  You will also enjoy the roads a lot more, because you will not be tied to them.  And, if that root gets you, dust yourself off and proudly show off that bloody knee: you just got a little tougher!

Bit of News

Robert P. Wilder, MD, FACSM, Appointed Chair of the Department of Physical Medicine and Rehabilitation

From the Office of the Dean at UVA: "I am very pleased to announce the appointment of Robert P. Wilder, MD, FACSM, to the position of Chair of the Department of Physical Medicine and Rehabilitation. Dr. Wilder, the Harrison Distinguished Associate Professor of PM&R, has served as interim chair of the department since June 2009.

Dr. Wilder is a leader in sports medicine education and patient care. He is particularly recognized for his expertise in the treatment of running injuries and in 1999 established the Runner's Clinic at UVa, the region's only specialty clinic focusing specifically on the diagnosis and treatment of running related injuries. His research interests include the physiological and training effects of deep water running for athletes. Dr. Wilder has served as team physician for numerous programs on the high school, collegiate and professional levels, including the Dallas Burn of Major League Soccer. He is currently a team physician for UVa Athletics and head team physician for the Ragged Mountain Racing Olympic Development Team.

Dr. Wilder received his MD from the UVA School of Medicine. He completed his residency at the Baylor College of Medicine in Houston and a fellowship in Primary Care Sports Medicine at The Nirschl Orthopedic Sports Medicine Clinic and the Virginia Sports Medicine Institute. From 1993-1998 he practiced at the Baylor University Medical Center in Dallas where he was director of Sports Rehabilitation and Medical Director of the Runner's Clinic at the Tom Landry Sports Medicine and Research Center. In 1998 he joined the faculty of the Department of Physical Medicine & Rehabilitation at UVa.

Dr. Wilder has authored more than 30 articles in peer reviewed journals and over 30 book chapters. He is editor of five sports medicine textbooks including the Textbook of Running Medicine. Dr. Wilder serves as a reviewer for Physical Medicine and Rehabilitation, Medicine and Science in Sports and Exercise, the Journal of Sports Medicine, and the American Journal of Sports Medicine.

During this past year as interim chair, Dr. Wilder worked with the department faculty on the development of the residency education program and contributed to the opening of the multidisciplinary Spine Center at UVa. He has been recognized by the Academy of Physical Medicine of Rehabilitation with the 2010 PASSOR Legacy Award given to a member who has made significant clinical and education contributions to musculoskeletal medicine. He also received the 2010 Lifetime Service Award from the Charlottesville Track Club."

CTC Point Series: Are You Being Tracked?

CTC members receive points for participating in the CTC sponsored Category 1 and 2 races. CTC members who wish to participate in the point series program must email their name to Michelle Bushrow, Point Series Master. The first CTC member in a race receives 18 points (there are two age group categories): second place 17 points; third place 16 points on a descending scale to 8 with the 9th place CTC member receiving 8 points. Simply cross the finish line (no matter if you finish after 10th place) and pick up 8 points. We only track runners who have requested to be tracked. If you wish to be tracked contact Michelle Bushrow, CTC Point Series Master!

The Testoster Run
(the race formerly known as the 'Men's Four Miler')

To all CTC members with a Y chromosome, the UVA Department of Urology's Men's Four Miler has some changes in the works. The race is being moved - both the date and the venue! After a few years of unpredictable early December weather, the race will be moved to an annual Father's Day event (very appropriate for a men's race!). The next race will be Sunday, June 19, 2011. The race will also be moved from Free Union back to a UVA location. In addition, it will be going through a name change to "The Testoster Run." The training program will start in early April 2011. Stand by for more information.

Calendar of upcoming events

Entry forms for many upcoming races can be found by visiting the Calendar of Events.

Saturday, September 25
Clark School 5K*

Saturday, October 2
CCS All Terrain 5K*

Saturday, October 9
Blue Ridge Burn*

Saturday, October 16
Chocolate Chase 5K*

Saturday, October 23
8th Annual Race to Beat Breast Cancer 5K Run/Walk*

November 6
Run for Shelter 5K*

November 13
Jingle Bell Run For Arthritis*

December 5
Three Bridges Marathon & Half Marathon*

Board Meetings and Minutes

The Charlottesville Track Club (CTC) Board of Directors will have its next meeting on Monday, October 18, 2010 at 6 pm in the Central Library. Minutes from past meetings (2008-2010) can be found the CTC website.

Minutes from the August 16, 2010 Board of Directors Meeting

Minutes from the July 19, 2010 Board of Directors Meeting

Volunteer Call

Many of the Not-for-Profit races in the area are still in need of volunteers to help at packet pick up, and race day and for other parts of the event. So please call/email the race director and volunteer your services and time. If you are not sure when an event is, please check out the track club calendar, which has links to upcoming races in the area. If it is one of the races supported by the Track Club, you may get volunteer points for participating (Hint: leads to prizes, determined by amount of points, awarded at the CTC banquet.)

As well as races for charity, the track club volunteers and supports the community in other ways.  We participate in a trash pick up, lead by our very own Jay Wildermann. Please see his message below, and come help out. It counts towards the CTC volunteer points mentioned above, and you get exercise and a little sun tan too.

If you can help, please let me know via mail to or give me a call at (434) 962-3680 Cell or (434) 295-5029 Home.

Running Shorts is published by the CTC to inform its members of local and regional events of interest, recognize and compliment member accomplishments, provide tips, and give other pertinent information. All of this should be done in a positive manner. Submissions are due to the Editor by the 10th of each month. Letters are limited to 250 words and must include the full name, address, telephone and signature of the author. If the submission is sent by email the author will be verified. All submissions including letters may be edited. The newsletter staff has the right to publish what they deem appropriate information. Any rejected submissions will be referred to the CTC Board for consideration.



Charlottesville Track Club | P.O. Box 495, Charlottesville, VA 22902 |