October 2019 Issue No. 282

The Pettit National Ice Center in Milwaukee, Wisconsin (the Olympic speed skating training facility) was home to “Six Days in the Dome”. The venue has a rubberized 443 foot, three-lane oval track around the speed skating rink with two hockey rinks inside the speed skating rink, is kept at 50-55 degrees and about 35% humidity, a welcome relief from the Oklahoma heat and humidity. Pettit was billed as the perfect place to set records or PR’s. Since this was my first attempt at running for six days, it would be my PR.

Going in I set a conservative goal of 300 miles, knowing if things went remotely OK, I could run/walk 50 miles per day for six days. I had little in the way of planned strategy except to try and run/walk 14 hours and take the advice of Chisholm Deupree and go outside for a couple of breaks each day. Mark and I drove to Milwaukee and on Friday evening watched Zach Bitter set the 100 mile world record in 11:19:13 and continue to best his 12 hour world record by running 104.8 miles.

66 of us started our six day journey at noon on Saturday. I ran/walked 67 miles during the first 24 hours, then took a six hour break to shower and sleep. I had been warned that days two and three might be the most difficult, but to be honest, I liked those days and stayed with my plan and hit my mileage goals. Day four was another matter. About 10 hours into the day I had a mini meltdown; my feet hurt, the music in the dome was bothering me, the hockey games were bothering me, I was grumpy and wanted to leave. Not quit, but leave for the night. Mark did some mileage/goal calculations and told me I could still achieve my goal so we took our long break a little early. Day five was a blur. I ran/walked/ate/chatted with other runners and a few trusty spectators that came

Six Days in the DomeBy Rebecca Cunningham

to check in on the race each day and watched a beautiful figure skating routine and curling practice before calling it a day. 120 hours in, 24 more hours on the hamster wheel and less running, more walking and chatting with the others in the cast of characters and sometime around 8 am I hit 300 miles! I was moving well and knew I couldn’t stop with four hours remaining so I walked and talked some more and hit 500K (310.686 miles), finally ending with 1,135 laps, 312.7496 miles. The overall male winner was Joe Fejes with 532.6387 miles and overall female winner Connie Gardner with 420.2142 miles!

These races would not be possible without my husband, Mark, to crew and support me, the expert race management, splendid volunteers and medical staff to care for runners. I told a few people this would be my only attempt at six days, but when the 2020 registration lottery opened, I clicked submit. Now I wait to see if July 23 - August 1, 2020 I’ll be on the hamster wheel again.

www.okcrunning.org

2 The Landrunner

October 2019

It’s finally October! I welcome these much cooler Oklahoma temps! Let’s try to begin the fall training runs refreshed, focused, and renewed. Try to add MORE FUN! I know that many of you are already ramping up the miles with the Landrunners’ training runs. I’m proud of you all! Chuck and the training committee are doing an excellent job with these structured runs! Thank you to Chuck, Mary, Dr. Tom, Steve, Benjamin, Derrick and many more! Thank you to the volunteers that put out the water and snacks. I’m sad to miss some of the runs due to other commitments.

Recently I found a unique and fun way to get in my training during the week. I took a drive to Kingfisher, Oklahoma to run an old 5k course. It was a wonderful memory of running along Highway 81. My focus was to stay out of a rut and change up my running route and training after a recent injury and little set back in my training. I talked to a trainer because I wanted to bump up my race miles and stay healthy doing it! The trainer recommended more weight training, intense/interval running and stretching. She also said that I needed to eat more food (food that fueled my body). I made it a habit every week to train harder. I had good goals. I had to make them stick! These are some of the running goals and changes that I made to renew my fall running:

1. Purchase new shoes.2. Set aside more time for stretching.3. Don’t stress and I try to run without a watch one

day.4. I ran more!5. Take a day off for fun………Now to the fun part…after my four mile run in

Kingfisher I drove to historic Okarche. I did a little research about the lovely town that is home to the famous Eischen’s restaurant and bar. It’s actually the “Oldest bar in Oklahoma.” It was established in 1896. The Okarche post office was established in 1890. I even mailed myself a postcard from there. In 1887 the US Congress approved construction of a railroad and it ran thru Indian Territory. Okarche received its name from the Cheyenne and Arapaho tribes. The history here fascinated me because I’m Native American. History is that Eischen’s burned down in 1993 but the community built it back up. There is a small part of the fireplace on display and other mementos. If you plan to run in a race in a small town in

President’s MessageBy Dana Sue Campbell, Landrunner President

Oklahoma, take the time to look up the history about it. It is more rewarding and makes great run memories.

Okarche is a thriving town in western Oklahoma. Eischen’s serves up hot fresh fried chicken, roast beef, fried okra, and nachos and cold fresh drinks. Famous people like Vince Gill, Amy Grant, and Guy Fieri frequent the place. Before you go, take cash and be hungry!

I’ve enjoyed running in one small town in every county in the state of Oklahoma. I have also saved up many cool momentos. Ask me about Pryor, OK (Mayes County) or Elk City (Beckham County). I have great stories to tell you.

Special note! Thank YOU TO THE VOLUNTEERS AT REDMAN!

Be sure to check the website and Facebook for more updates on the upcoming meetings and FUN bus trip. Now let’s lace up our shoes and run.

Your running president,Dana

RUNNING FOR ROBERTNinth annual 5K run/walk, honoring Robert Brady

Join us for our ninth annual 5K run/walk, honoring Robert Brady. Robert had a passion for running, health and wellness; and equal to that passion was his love for giving back to the community. Farmers Insurance dedicates this annual race to his memory.

Race DetailsSaturday, November 2, 2019 8 a.m. – Sign-in and registration 9 a.m. – Run/walk starts

Farmers Insurance 7340 W. Memorial Road, Oklahoma City, OK 73142

Packet pick up at OK Runner (downtown location) Friday, November 1, 2019 10 a.m. – 5 p.m.

CC_006822019

Register now: okc.enmotive.com/events/register/2019-robert-e-brady-memorial-5k

Hosted By

HEARTLAND WEIMARANER RESCUE

Sunday October 27 @ Lake Hefner Stars & Stripes Park in OKC

Fun Run @ 1:00pm – 5k @ 2:00pm – Food – Raffles – Contests – Booths – Prizes

WWW.GHOSTRUNNERS5K.COM

Landrunner Series Race!! Landrunner $10 off race registration!

www.okcrunning.org

4 The Landrunner

October 2019

Landrunner Calendar of Events

Landrunners In Action8/24 Pike Peak ascent, cO

Paul Friese 4:54:20 – 13.3

center OF the natiOn halF MarathOn series8/22 Debra chrOnister (sD) 2:04:318/23 Debra chrOnister (nD) 2:06:448/24 Debra chrOnister (Mt) 2:03:06

8/21 six-O trail run, txclancy Green 2:31:30 – 13.1

Date Event Location/Time

10/5 OKC River Run 5K*, 10K* & Half* Wiley Post Park @ 8:00am

10/5 Down Syndrome Festival & 5K Myriad Gardens @ 8:00am

10/6 OutPace Cancer 5K* & 10K* 800 NE 10th @ 8:00am

10/6 Spirit of Survival (Bike Ride on 10/5) Lawton, OK @ 7:20am

10/6 Stilly Half Marathon$* Stillwater @ 7:30am

10/26 Lake Murray Endurance 100M, 100K, 50K, 30K$ Lake Murray @ 6:00am

10/26 Landrunner Bus to Tulsa Run OKC to Tulsa

10/26 Tulsa Run 15K*, 5K*, 2K$ Tulsa, OK @ 7:50am

10/27 Miles for Miracles 15K*, 5K*, 1M$ 1106 N Stonewall Ave @ 8:00am

10/27 Ghost Runners 5K Dog Run*$ Stars & Stripes Park @ 1:00pm

11/2 Robert Brady Memorial 5K*$ 7340 W Memorial Rd @ 9:00am

11/2 Little Red Heart Run 5K* 701 S Lincoln @ 9:00am

11/23 Williams Route 66 Marathon*$ Tulsa @ 8:00am

* Denotes Series Races$ Club members discount codes are listed on the Members only section @ okcrunning.org

9/7 PataGOnian internatiOnal MarathOn, chilebill GOODier 4:21:48sheila Miller 6:05:30

9/8 erie MarathOn, PaMaurice lee iii 4:11:31

9/15 santa Fe thunDer halF MarathOn, nMclancy Green 1:55:19

Click the link on www.okcrunning.org/newsletter page to submit out of state results. Send photos and stories to news@okcrunning.org

§ START OR JOIN A TEAM§ SIGN UP AS AN INDIVIDUAL§ MAKE A CONTRIBUTION§ SPONSOR

Saturday, November 2Regatta Park • OKC

Join us for a fun-filled celebration including music, lunch, prizes and activities for all ages.

@LifeShareOK #LRH5K#LittleRedHeart

The LifeShare Foundation supports the activities and initiativesof LifeShare to help save more lives through donation.

RegistrationEvent9:00 a.m. 5K Run • 9:30 a.m. WalkRegistration fees will apply.

Register onlineLifeShareOKFoundation.org/LRH5K

To Honor. To Remember. To Give Hope.

LittleRedHeartWalk • 5K Run

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2019 Little Red Heart 5k Full Page Ad Landrunner Series.pdf 1 9/19/2019 3:19:15 PM

www.okcrunning.org

6 The Landrunner

October 2019

Training season is in full swing. Many of the fall races contain hills. To prepare, we have to train on hills. Hill running, combined with some muscle imbalance and/or foot/shoe problems can lead to pain.

It’s Back: An Old Nemesis Strikes Again And Again

By Tom Coniglione, MDIF YOUR SHOES ARE WORN LIKE THIS, MY

JOB IS EVEN EASIER

When I run, my knee hurts right there. It’s worse with down hills and downstairs.

When I bend it, I can feel a click on the outside of my knee. What’s wrong?

Elimination of other possible causes of this knee problem is not complicated. Finger examination and studying the runner’s mechanics leads to the diagnosis: Iliotibial band pain syndrome: ITB.

THREE THINGS TO EXAMINE:FIRST, FOOT MECHANICS: are one of the

three important features to examine in someone with this type knee pain. We look for a second toe longer than the first, a flatter foot or a foot with pronation creases.

See Pain, on page 8

MILES FOR MIRACLES15K/5K/ 1 MILE FUN RUN

OCTOBER 27 , 2019 | 8AM

CHILDREN 'S HOSPITAL

CHILDREN 'S HOSPITAL FOUNDATION

REGISTRATIONMILESFORMIRACLESOKC .COM

$5 OFF USING LANDRUNNERS5

RUNNERS RECEIVE SHIRT , MEDAL AND SWAG BAGS

AWARDS FOR GENDER AND AGE GROUPS

www.okcrunning.org

8 The Landrunner

October 2019

Pain, continued

SECOND, GLUTEAL MUSCLES:If you walk like this, your glutes are weak.Weak glutes cause the knee to move inward,

causing increased tension on the ITB. Inward movement of the knee causes the ITB to collide with the outside of the knee. We have to strengthen the glutes to stop this abnormal inward motion.

THIRD ISSUE: Tight ITB. By examining the ITB we can tell how tight it is. Invariably, it is tight.

WHAT TO DO:The glutes have to be strengthened. Below are

exercises that build glute strength.

Pull out against the resistance of the band or a machine in the gym. When allowing the leg to return to the initial position, resist the pull of the machine. Muscle strength is built when resisting.

Do this 10 times and notice how the glutes will ache.

In addition to strengthening the glutes, we have to stretch the ITB and correct the foot mechanics. How to do this will follow in subsequent articles.

They say that when you encounter a lion, you shouldn’t move a muscle.

So when I encountered one, I stood still for six hours.

Then a bloke approached me and said, “The zoo is about to close.”

NOVEMBER 23-24, 2019 | TULSA, OKLAHOMA

BY RUNNER’S WORLD MAGAZINE

VOTED A MUST DO FALL RACE!

REGISTER TODAY @ ROUTE66MARATHON.COM

www.okcrunning.org

10 The Landrunner

October 2019

In accordance with the Election of the Board of Directors for 2020 policies and procedures (as published in last month’s and this month’s newsletters), the slate of candidates are hereby listed below. Ballots will be available at the election to be held during the October 21, 2019 club meeting at the Kimray Conference Center.

The 2020 elected Board of Directors will meet before November 28th to elect the Officers and Committees for the 2020 term.

2020 Director NominationsKim Andres

Suzie BostickMelissa BrevettiDebra Chronister

Terra DeupreeLeslie Driskill

Tom FinleySusan GreenBill GoodierBill HickmanBetsy HilburnKelly HilburnKevin Lynes

Chuck MikkelsonLacy NortonBen Pierce

Heather PuckettJim RoblyerLindie SlaterDarlene SprySteve Wells

ELECTION of the BOARD of DIRECTORS for 2020

Ride and Run

with the

All runners, walkers, and friends are invited to travel with us to the

When: Saturday, October 26, 2019

What: Same day, Round Trip to the Tulsa Run 15K / 5K

Bus Cost: $23.00 per person,

nonrefundable but transferrable.

We take care of the details – you take care of the running!

Visit www.okcrunning.org for more details.

SIGN UP NOWat okcMarathon.comto celebrate the OKC Memorial Marathon’s 20th anniversary and run with us as we continue to Change the Course of OKCwith a bigger and better Finish Line Festival at the new Scissortail Park.

#RUNtoREMEMBERProceeds benefi t the Oklahoma CityNational Memorial & Museum.

UNI_19-OMM-040 Landrunners_Resize.indd 1 9/18/19 3:37 PM

Check your mailing label for your renewal date.

Join or renew your subscription online at www.okcrunning.org or:

$20

Join or RenewOnline Today!

October 2019

Fall Training Runs Every Saturday until Nov 16th

Club Meeting – Monday, Oct 21st Kimray Conference Center

Landrunner Bus Trip Tulsa Run 15K / 5K

Saturday, October 26th

Check the club’s website or Facebook page for club events.