November 20, 2018

UPCOMING EVENTS

TU 11/20 5:30 pm Runner Forum - Broad Ripple

TR 11/22 8:00 am Runners Forum will be open for your Drumstick Dash meeting spot.

SA 11/24 8:00 am Eagle Creek

TU 11/27 5:30 pm Runners Forum - Broad Ripple

SA 12/1 8:00 am Eagle Creek Park

TR 12/13 6:00 pm Runners Forum Broad Ripple Christmas Lights Run

Indy Runner Race Calendar

Treadmill & Outdoor Running Matt Ebersole for Coaches Contact February 2007 (Updated November 2018)

· With winter weather coming soon I am frequently asked about the correlation of treadmill versus outdoor running. The major factors are related to impact and overcoming air resistance.

· The body and mind become very efficient at processing information to attenuate shock rather than slamming the foot down on the ground. Too much treadmill running tends to change how one lands because most treadmills are much more forgiving. Returning to harder surface require a little time to re-learn how to land softly.

· The other issue is that your glutes and hamstrings are not used as much during fast running on the treadmill as they are outside.  Maintaining strength training and easing into fast speedwork outside after a prolonged break from fast outdoor running will keep your injury risk low.

· To make up for the difference of air resistance, using an incline of 1-2% is ideal.

· You may also notice a higher heart rate on a treadmill at the same speed than outdoors.  Because you are not being cooled by moving air the heart rate tends to elevate and stay higher on a treadmill. Simply using a fan can help this problem.

· Treadmills can be helpful by making it possible to get in quality workouts when conditions outside are just not safe or conducive to faster paced efforts.

· Keep in mind watches cannot really measure treadmill distance.  They can be somewhat close at a consistent speed, but once you start changing speeds the measurement becomes far less accurate.  Manual splits based on the treadmill distance will solve this problem.

Tonight's Workout

If you recently raced marathon or half marathon Recovery Run of 4-8 easy miles.

If you are in full training mode 3, 2, 1:00 Repeats 6-10M total.
WU 2-4M w/optional 4 x 100m striders.
WO Run 1-3 x (3:00 hard, 2:00 easy, 2:00 hard, 2:00 easy, 1:00 hard, and 2:00 easy). Total workout is 12:00 per set. Thanksgiving Day racers should stay to 1-2 sets.
CD 1-2M (adjust WU & CD mileage for the days total).
Tips: These should be hard and fast. The recovery running should be very slow to get maximum recovery in 2:00.

Race Results

Please send race results and indicate PR's

 TG for the win and the birdfeeder!

TG for the win and the birdfeeder!

Pilgrim Pacer Marathon (KS)

Todd Oliver RC 3:21:25 5th

Harrod’s Creek Trail Bash 10K

Tracy Green PC Winner

Zionsville 10K

John Poray PC 33:40 Winner

Zionsville 5K

Karen Weber RC 25:36 9th

Tree City 10K

Matthew Jourdan RC 40:52 Winner

Beacon for Hope 5K (FL)

Margo Baltera RC 24:08 3rd

Harrods Creek Trail Tracy Green 2.jpg



November 13, 2018

Race Results

Please send race results and indicate PR's

 I like our hats, but how do you compete with that? Trena paced her niece for 5K on Saturday and the Louisville Marathon on Sunday.

I like our hats, but how do you compete with that? Trena paced her niece for 5K on Saturday and the Louisville Marathon on Sunday.

Louisville Marathon

Trena Roudebush RC 3:45:55 5th (Pacer)

Louisville 10K

Amanda Taylor PC 43:24 2nd

Girls on the Run 5K

Trena Roudebush RC 46:29 (Pacer)

Red River Gorge 50K Trail

Matthew Jourdan RC 6:07 12th

November 6, 2018

Race Results

Please send race results and indicate PR's

 Work in the bank is the only thing that keeps you smiling this late in the race.

Work in the bank is the only thing that keeps you smiling this late in the race.

 Char Cooper and her radiation nurses.

Char Cooper and her radiation nurses.

 Wes arriving right on time at 1:18:12

Wes arriving right on time at 1:18:12

 Speaking of right on time, how about those pacers! They are so money!

Speaking of right on time, how about those pacers! They are so money!

Monumental Marathon

Collin Trent PC 2:41:40 BQ

Michael Shirrell PC 2:44:33 BQ

Joseph Kitchell PC 2:49:38 BQ PR

Kevin Hetrick PC 2:59:37 BQ PR

Brad Dick PC 3:00:43 BQ PR

Add Sinchai PC 3:01:43 PR

Cassidy Menard PC 3:02:55 BQ PR

Daisy Brey PC 3:04:24 BQ PR

Jon Schiemann PC 3:04:49 BQ

Bobby Humphrey PC 3:06:28

Bob Roudebush PC 3:07:26 BQ PR

Matt Peterson PC 3:07:57 PR

Lori Hunteman PC 3:09:04 BQ PR

Ashley Schacht RC 3:12:31 BQ PR

Ming Nie RC 3:14:36 BQ PR

Kelby Laughner PC 3:14:47 (Pacer) BQ

Kate Broshears RC 3:20:56 BQ PR

Dan Hay RC 3:22:10 PR

Tom Ellefson PC 3:22:15 PR

Nita Brooks RC 3:22:15 PR BQ

Tony Cornell PC 3:22:49 PR

Megan Darnley PC 3:22:55 PR BQ

Glen Oates PC 3:24:25 PR

LoraLee Weaver PC 3:24:39 BQ

Rhonda Schnieder PC 3:25:01 PR BQ

Hao Wang PC 3:25:02 (Pacer)

Sarah Bustamante RC 3:27:03 BQ

Erin Wood PC 3:27:51 PR BQ

Tracy Keller PC 3:30:47 PR BQ

Ann Dryer PC 3:31:37 PR BQ

Brad Baumgartner PC 3:39:26 (Pacer)

Victoria Hopkins PC 3:40:46

Trena Roudebush RC 3:43:00 BQ

Scott Wolf RC 3:46:43 BQ

Vince Auten PC 3:47:33

Andrew Peterson RC 3:48:35

Harry Todd PC 3:48:57 BQ

Troy Frazer RC 3:49:19 Pacer

Sue Ripberger PC 3:55:04

Suzette Cappola RC 4:12:02

Monica Brown PC 4:22:28

Jim Patton PC 4:36:29

Anne Thompson RC 4:41:55

Jim Evans PC 4:59:57

Jesse Davis PC 2:19 Pacer

John Poray PC 1:13 Pacer

Monumental Half Marathon

Brady Hall PC 1:14:40 PR

Wes Doty PC 1:18:12 PR

Greg Humrichouser PC 1:22:19

Chris Galloway PC 1:23:52

Tracy Green PC 1:28:04

Mark Satterly PC 1:28:28 (Pacer)

Cameron Sakon RC 1:28:32

Jen Rossano PC 1:29:01 (Pacer)

Neill Harrington PC 1:29:50

Eddy Lux RC 1:29:55

Todd Oliver RC 1:31:59 NYCQ

Jeb Sloan PC 1:34:29

Ryan Stephens RC 1:34:41

Rebecca Bahn PC 1:37:34

Dan Ball PC 1:38:26

Jill Inderstrodt PC 1:38:42

Eileen Poore RC 1:39:29 PR

Molly Shover RC 1:39:29

Christine Wright RC 1:41:08

Krystal Quinn SS 1:43:59 PR

Brian Matthews PC 1:44:23 (Pacer)

Brian Rayl PC 1:44:31 (Pacer)

Sarah Awe CC 1:45:48

Karen Weber RC 1:51:54

Erin Zhao RC 1:52:08

Michael Metrick PC 1:54:59 (20M Run)

Scott Houseman PC 1:56:23

Caroline Ryan PC 1:58:32

Paul Hankins RC 2:01:38

Char Cooper PC 2:03:05

Jon Robison PC 2:03:24 PR

Julia Orzeske RC 2:09:14

Linda Grider PC 2:09:53

Amanda Slonaker PC 2:10:55 PR

Rose Scoval PC 2:15:13 PR

Mary Burger RC 2:20:44

Paul Doran PC 2:23:15

Monumental 5K

Blake Roberson PC 17:06 1st AG

Shannon Strzynski PC 25:27

Jennifer Miller PC 29:41

Rochell Hankins RC 37:00

New York City Marathon

Carrie Gordon PC 3:59:24

Steve Glick PC 4:26:50

Kannan Natarajan PC 5:03:26

October 30, 2018

Race Results

Please send race results and indicate PR's

 Troy working on wrapping up 10th place at the Tecumseh 50K.

Troy working on wrapping up 10th place at the Tecumseh 50K.

 Pat looking good after her marathon debut at Marine Corp.

Pat looking good after her marathon debut at Marine Corp.

 Who wore it best?

Who wore it best?

 Will the real K. Switzer please stand up?

Will the real K. Switzer please stand up?

Tecumseh Trail 50K

Troy Frazer RC 6:00:40 10th

Tecumseh Trail Half Marathon

Matt Moody RC 1:52:23 5th

Jenny Blake RC 2:10:27 4th

Eileen Poore RC 2:18:22 5th

Marine Corp Marathon

Mary Burger RC 4:21:09 PR

Pat Pauletech PC 5:36:44 PR

Pleasant Run Run (Vampire Run)

Blake Roberson PC 27:46 3rd

Heather O’Brien RC 33:08 2nd

Todd Oliver RC 34:03 2nd AG

Lori Hunteman PC 34:04 3rd

Sarah Fitzgerald PC 24:22 4th

Kate Broshears RC 36:44 6th

Ashley Schacht RC 36:44 7th

Katie Wadley RC 37:42 10th

Nita Brooks RC 37:42 1st AG

Dan Hay RC 37:42 3rd AG

Trena Roudebush RC 37:42 3rd AG

Erin Wood RC 37:43 2nd AG

Ghost & Goblins 5K

Quavion Galbreath RC 16:56 Winner

Sarah Awe CC 22:30 3rd AG

Trick or Trot 5K

Matthew Jourdan 19:46 Winner

Holy Cross 5K

Matthew Jourdan RC 18:40 2nd

Brew Ha Ha 5K

Anne Thompson RC 27:27 PR 2nd AG

Lake Hodge 15K Trail

Mark Deeg PC

October 23, 2018

Race Results

Please send race results and indicate PR's

Columbus 18 Molly.jpg
 PR Smiles!

PR Smiles!

 Pacer 5K Winner and Pacer Team Captain for the night, Brady Hall.

Pacer 5K Winner and Pacer Team Captain for the night, Brady Hall.

Columbus Marathon

Molly Shover RC 3:21:25 BQ PR

Eileen Poore RC 3:27:49 BQ PR

Monica Brown PC 4:09:09

Healthnet 5K

Eric Van Winkle PC 16:25 Winner

Pacer 5k

Brady Hall PC 16:40 Winner

Tom Wadelton 21:40 3rd AG

Jon Robison PC 25:58 PR

Marian Wellness 5K

Wes Doty PC 17:22 Winner

Trena Roudebush RC 21:21 2nd

Ripple Effect 5K

Jesse Davis PC 15:41 Winner

John Poray PC 15:44 2nd

Matthew Jourdan RC 18:46 1st AG

Dan Hay RC 20:36 PR 2nd AG

Nita Brooks RC 20:46 4th

Scott Wolf RC 21:36 1st AG

Tracy Snider SS 22:25 3rd AG

Anne Thompson RC 27:30 1st AG

October 16, 2018

Race Results

Please send race results and indicate PR's

 Dream. Check.

Dream. Check.

 Less than 13 to go. Of course, that means 87+ were already in the bank.

Less than 13 to go. Of course, that means 87+ were already in the bank.

Indiana Trail 100 Mile

Brad Baumgartner PC 25:31

Ironman Louisville

Rose Scovel PC 14:33:50

Knobstone Trail Half Marathon

Scott Fihma PC Winner

Purdue Half Marathon

Daisy Brey PC 1:22:22 3rd PR

Brian Rayl PC 1:48:29 (Pacer)

Queen Bee Half Marathon

Ann Dryer PC 1:41:13 PR

317 Fountain Square

Matt Peterson PC 18:40 6th PR

Jenny Blake RC 21:25 8th

Lori Hunteman PC 21:26 9th

Nita Brooks RC 21:43 1st AG

Brian Rayl PC 21:57

LoraLee Weaver PC 22:25 2nd AG

Karen Weber RC 25:19 1st AG PR

Anne Thompson RC 28:31 3rd AG

Red Gold 10K

Jon Robison PC 55:02 PR

Carmel Valley Trail 10K

Mark Deeg PC

October 9, 2018

Race Results

Please send race results and indicate PR's

 Eric was inside 10M to go and still banking 6:00’s.

Eric was inside 10M to go and still banking 6:00’s.

 Amanda wearing the unmistakable smile of happiness, fatigue, pride, and knowing there is an even faster one waiting.

Amanda wearing the unmistakable smile of happiness, fatigue, pride, and knowing there is an even faster one waiting.

 A great day’s work for Anne!

A great day’s work for Anne!

Chicago Marathon

Eric Van Winkle PC 2:36:44 BQ PR

Scott Saucedo RC 2:58:31 BQ PR

Hao Wang RC 3:09:13 BQ

Nick Smarrelli PC 3:17:28 PR

Amanda Taylor PC 3:17:34 BQ

Ming Nie RC 3:17:46

Lori Hunteman PC 3:19:17 BQ

Brian Rayl PC 3:32:57 BQ

Jim Patton PC 4:10:26 PR

Stephen Glick PC 4:13:08

Newport Marathon

Todd Oliver RC 3:24:40 2nd AG BQ

 A special thanks to the PBT pacers. Jen even won money!

A special thanks to the PBT pacers. Jen even won money!

Indy Half Marathon at Fort Ben

John Poray PC 1:13:43 3rd

Jesse Davis PC 1:14:31 4th

Matt Petersen PC 1:27:30 2nd AG PR

Joseph Kitchell PC 1:27:37

Brad Dick PC 1:28:29

Kevin Hetrick PC 1:28:44

Bobby Humphrey PC 1:29:11

Wes Doty PC 1:29:14 (Pacer)

Michael Shirrell PC 1:29:15 (Pacer)

Add Sinchai PC 1:32:20

Jonathan Schiemann RC 1:33:34

Jen Rossano PC 1:34:41 (Pacer) 4th

Tom Ellefson PC 1:38:32 3rd AG

Heather O’Brien 1:39:37 (Pacer)

Ashley Schacht RC 1:39:47 (Pacer)

Megan Darnley PC 1:40:49 2nd AG PR

Nita Brooks RC 1:42:14 2nd AG

Troy Frazer RC 1:44:33 (Pacer)

Brian Matthews PC 1:44:33 (Pacer)

Scott Wolf RC 1:46:38 2nd AG

Jenny Blake RC 1:51:32

Erin Wood RC 1:52:52

Dan Hay RC 1:52:52

Vince Auten PC 1:55:01

Tara Rochford RC 1:56:46

Andrea Sneden PC 2:00:55

Jim Evans RC 2:06:41 3rd AG

Julia Orzeske RC 2:16:56

Amanda Slonaker 2:24:53

(And several others who have exercised their right to privacy)

5K

Ryan Stephens RC 20:38 6th

Karen Weber RC 26:21 2nd AG

Python 8 Hour

Matthew Jourdan RC 1st CoEd Team

Indy Half Marathon Splits & Tips for Your Race Planning

Here are some splits from a few of our runners from 2016.  You will see 3 and 11 will be slow and 9 will be fast.  The others are more even. You can see the up and down of the splits and the two most noteworthy miles in bold.

Tracy Green PR Avg 6:34/// 6:35, 6:31, 6:44, 6:31, 6:32, 6:28, 6:37, 6:33, 6:20, 6:36, 6:58, 6:35, 6:26, :51.

Tom Wadelton PR (His PR was 18 years old!) Avg 7:24/// 7:12, 7:26, 7:47, 7:34, 7:29, 7:26, 7:35, 7:28, 7:20, 7:26, 7:44, 7:09, 6:49, 1:11

Blake Roberson Marathon GP Run 3rd OA Avg 5:40 (GPS Splits)/// 5:37, 5:37, 5:48, 5:36, 5:40, 5:33, 5:40, 5:37, 5:33, 5:36, 5:52, 5:40, 5:32, :58

Race Website & FAQ's http://indyhalfmarathon.com/participants/faq/
Tom Ellefson’s Fort Ben Course Report
Matt:I know you have given me assignments before and I am up for the challenge on this course tips description for Indy Half at The Fort!  Most of my long runs are here and if this helps someone figure it out - more power to em!!! Mile 1 - As congested as the race will be it can be difficult to find proper pace.  First half mile is flat and congested second half opens up and is downhill. I see so many people waste effort when it finally opens up. Mile 2 - First half is downhill and fast then it really flattens out  .. Mile 3 - Boy Scout Road - Straight uphill this mile and pace will be SLOWER for sure than ANY goal pace - not to worry it will even out later.  Mile 4 - 56th street - some relief downhill early and then one more big uphill.  Pace tends to be a little slower than goal pace but not too much. Miles 5-7 nothing major here except a turn around by VFW - Enjoy thr planes and tanks!!  Mile 8 - 9 once you get back into the Fort via the gravel /mulch and a right turn - These are the fastest 2 miles of the race as they are straight downhill for half of each.  Tend to offset pace on 3 and 4 for sure.  Mile 10 is flat and open. Mile 11 - 1st mile of the last "5k finish" - back up hill the entire mile.  I think what throws people off is the right turn at the lake.  You see a small hill and then turn right and it goes straight up.  Takes people by surprise if you dont know it is coming.  Then it continues uphill with some offsetting smaller downhills.  Mile 12 starts with that gravel/ mulch exit and can be a bit awkward getting through that, but after that - open and fast!!!  Mile 13 has a little uphill with a bridge - after the left turn Let Er Rip!!! Fantastic finish mile.1 !!!  Ton of energy around the finish line!!In short, mile 1 - 2 can be faster than you realize. 3-4 WILL be slower.  8 -9 will be faster 11 will be slower even when trying to be faster - Closing 2 miles can be very fast.

October 2, 2018

Race Results

Please send race results and indicate PR's

 Vicki working it to the end.

Vicki working it to the end.

 Nita is back (…again!).

Nita is back (…again!).

 Ashley with the first half of her 10K for the day.

Ashley with the first half of her 10K for the day.

Indy Women’s Half Marathon

Heather O’Brien RC 1:27:18 9th PR

Cassidy Menard PC 1:27:50 1st Masters

Tracy Green PC 1:28:09 1st AG

Tori Brown RC 1:34:13 1st AG PR

Kate Broshears RC 1:34:17 2nd AG PR

Molly Shover RC 1:35:14 3rd AG PR

Sarah Bustamante RC 3rd AG 1:35:21

Vicki Hopkins PC 1:37:34

Nita Brooks RC 1:37:45

Eileen Poore RC 1:40:44

Trena Roudebush RC 1:42:53

Christine Wright RC 1:44:45 (Pacer)

Angela Holmes PC 1:48:46

Char Cooper PC 2:01:25 1st AG (Had chemo 2 days prior!)

Anne Thompson RC 2:07:41 3rd AG PR

Carolee Berry RC 2:19:10

Renee Sullivan RC 2:24:26

Indy Women’s 5K

Ashley Schacht RC 19:50 2nd

Sarah Fitzgerald PC 20:47 4th PR

Jill Inderstrodt PC 22:01 7th (Didn’t she just have a baby?)

Karen Weber RC 25:13 1st AG PR

Amanda Slonaker PC 28:47 PR

Persimmon 5K

Chris Galloway PC 17:33 3rd

Wine at the Line 5K

Ashley Schacht RC 19:53 Winner

Ryan Stephens RC 20:24 AG 3rd

Chris Wright RC 20:50 2nd

A Day in the PBT Life

 Arriving in the dark with the race starting at sunrise the performances showed it was one of the first good days for racing this season at the Indy Women’s Half & 5K.

Arriving in the dark with the race starting at sunrise the performances showed it was one of the first good days for racing this season at the Indy Women’s Half & 5K.

 Jackie & Greg Dikos have launched a refreshing concept in a me too industry with Field Brewing. VIP night was the final prep for the grand opening on 10/1. Gotta check it out!

Jackie & Greg Dikos have launched a refreshing concept in a me too industry with Field Brewing. VIP night was the final prep for the grand opening on 10/1. Gotta check it out!

 The day ended with the man who put the “US” in HUSTLE, Greg Humrichouser (aka HumV) and the Cleptoz at the HiFi.

The day ended with the man who put the “US” in HUSTLE, Greg Humrichouser (aka HumV) and the Cleptoz at the HiFi.