Tried And True Ways to Keep Running by Dale Abrahamson

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Dale running in the 2017 Mulberry Island Half Marathon (last week!)

Dale Abrahamson has been involved with running as a volunteer, a race director, a coach, a writer and a member of multiple running clubs. Once he was even the president of a running club. He has been a runner for 38 years and is still a top competitor in our local races. We asked him to talk about what he does to stay healthy and keep running, especially as a senior runner when injury can sideline us for a long time.

First of all, having good balance is very important, and having that requires muscle strength, in the ankles, the back, the core, even the upper body. You might think you need muscles for running fast, but first you need good balance. On a regular basis, you should try to work these main groups.

For Balance and strength:
1) Yoga
2) Run on soft surface (to strengthen ankles)
3) Planks (to stengthen the back)
4) Crunches (to stengthen core)

Muscle tightness can cause sore spots but you can work them out before they get serious. You need regular stretching and massage. The runner should use a foam roller or tennis ball on a regular basis to work out muscle tightness/knots.

To maintain the proper form while running, upper body work is required. Dales uses:
1) Pushups
2) overhead lifts

Training – take a summer break. During the summer months, Dale goes hiking. He also recommends these activities.
1) rowing machine
2) swimming
3) Norditrack

He does all these things on a regular basis and is still running strong! Proof that they really do work!

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We are saddened to announce the passing of our beloved president, Joe Harney on July 20, 2017.  He was one of a kind and will be greatly missed.  Races will not be the same but we will remember his smile and that laugh and this will comfort us.  His family is in our thoughts and prayers.

His obituary can be read here. (click to open)

 

 

Listing of ALL photo albums

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New Listing of the Mike Angelo collection of race albums, listed chronologically by race name!  Click a link to open the pictures.

Click here to visit page.

Join the PTC

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Membership includes a Free PTC T-shirt to new members (available for pick-up at general membership meetings), subscriptions to On Your Mark (monthly),  and discounts at some local businesses.

PTC general membership meetings are held the third Tuesday of February, April, June, September, October, and December at the Sentara Hampton Health & Fitness Center. No meetings other months.

Individual Dues: $20 annually ($35 – 2 years)
Family Dues: $25 annually ($45 – 2 years)
Student Dues: (18 years old or younger): $10 annually ($18 – 2 years).

Signup on-line here…

Bull Island 4 Mile Race Has Been Cancelled.

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We are sorry to announce that this race has been cancelled.

 

Please come out and support the GotCUREage 5K, at 5:30 p.m., Yorktown

 

 

Annual Picnic, June 24th, 11 am

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ALL MEMBERS, FAMILIES AND GUESTS ARE WELCOME

The Annual PTC Picnic will be held from 11:00 AM – 5:00 PM on June 24 2017 at Pavillion 5, Bethel Park, 123 Saunders Rd., Hampton (northeast corner near the water and next to the paintball field).

Watch your inbox for the SignUpGenius notice so you can RSVP and sign-up to bring a dish to share for the potluck picnic. 

PTC will be providing hamburgers, veggie burgers, hotdogs, bratwurst, buns and condiments. We will also provide soda, water, beer and wine as well as plates, napkins and utensils.

We’ll need a small crew of volunteers beginning around 9:30 AM to help us set up and get the charcoal grills going. Please let us know if you can help set up.

We plan to begin cooking at 11:00 AM and will close the grill around 2:00 PM. If you can help cook burgers, hotdogs and bratwurst at the grill, please let us know.

In addition to horseshoes, volleyball and corn hole, we need a volunteer to lead some children’s activities.

Finally, in order for PTC to get our security deposit back, we must leave the park the way we found it. So, please let us know if you can hang around and help clean up after the picnic—perhaps as late as 6:00 PM.

Race Listing of Fun Runs

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New race listing of local fun runs and youth events that are in this area.  Many of these shorter races are perfect for a child to try out his/her feet.  Plus there is usually a considerable price break….

 

Visit the Youth Fun Run Page

Mary’s Custom Quilts

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3rd Annual Victory at Yorktown 10K, Lead Runners to watch!

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By Rick Platt

The 3rd annual Victory at Yorktown 10K Run, this year the Virginia State RRCA (Road Runners Club of America) 10K Championship, and an event in both the 2017 Hampton Roads Super Grand series and the 2017 Colonial Road Runners Grand Prix series, welcomes to Yorktown the following notable runners, by bib number.

#1 – Greta Sieve, 29, Williamsburg – Ran a PR and course record 2:52:00 to win the Newport News One City Marathon in March, won the Christmas Town Dash 8K in December in a course record 29:24.

#2 – Ann Mazur, 31, Charlottesville – Ran a PR 1:21:26 at the Shamrock Half Marathon in March, has PRs of 17:35 (5K) and 29:55 (8K).

#3 – Ryan Carroll, 34, Portsmouth – Has won more road races (over 350 post-collegiate wins) than any other runner in the Hampton Roads area. Has PRs of 14:38 (5K), 24:33 (8K), 31:18 (10K), 50:12 (10 mile), 1:07:52 (half marathon) and 2:28:22 (marathon).

#4 – Levi Warring, 22, Williamsburg – Ran PR 1:14:03 at Sentara Colonial Half Marathon in February, ran a debut 2:40:26 last November at Richmond Marathon.

#5 – John Piggott, 51, Williamsburg – Leading men’s 50+ runner in Hampton Roads. Ran 175 lifetime marathons, has won more races lifetime than any other runner on the Peninsula, PRs of 32:19 (10K), 1:10:56 (half marathon) and 2:30:14 (marathon).

#6 – Steve Chantry, 62, Williamsburg – Leading 60+ runner in Hampton Roads. Set all-time Colonial Road Runners men’s 60-64 record of 18:24 last Saturday at Queens Lake 5K. Also has all-time CRR 5K records for men 50-54 (16:39 in 2005) and men 55-59 (16:57 in 2010).

#7 – Roger Hopper, 26, Williamsburg – Two-time Colonial Road Runners Grand Prix champion, inaugural 2016 Hampton Roads Super Grand Prix champion, two-time defending champion of Victory at Yorktown 10K (34:58 in 2015, 35:10 in 2016), ran road PR 16:02 at 2016 Governor’s Land 5K.

#8 – Tami Graf, 80, Lusby, MD – Holds Virginia state women’s 75-79 10K record of 1:03:27, set in 2012, aiming for Virginia state women’s 80-84 record (1:22:13) at this year’s Victory at Yorktown 10K, mother of Robin Moon, Victory YMCA Wellness Director

#9 – Robert S. White, 93, Hampton – Holds all-time Colonial Road Runners 5K records for men 80-84 (25:48 in 2003) and men 90-and-over (40:15 in 2015), aiming for Virginia state men’s 90-94 record at this year’s Victory at Yorktown 10K.

#10 – Mercedes Castillo-D’Amico, 59, Williamsburg – Holds Virginia state women’s 55-59 records for 5K (20:01 in 2013) and 10K (42:26 in 2013), expected to break multiple Virginia state women’s 60-64 records when she turns 60 in September, former group exercise instructor (Zumba) at Victory YMCA

GENERAL MEMBERSHIP MEETING, 7:30 PM

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The April PTC General Membership Meeting will be held on Tuesday evening, April 18th  with the regular start time of 7:30 pm. Location is the Sentara Careplex Fitness Center, 4001 Coliseum Drive in Hampton across from the Sentara Careplex hospital.

Brian Burk will speak on “Surviving You 1st Ultra Marathon“. Brian may also have copies of his new book Running to Leadville: Life, Love, Loss and a 100 Mile Ultra marathon Through The Colorado Rockies available for purchase.

Plan to come join your fellow PTCers and enjoy refreshments and conversation following the meeting. New members: come to the meeting and get your PTC T-shirt. For more info, call George Nelsen 874-4635.