The 2009 RUNOHIO Grand Prix was a series of races cho-sen by runners and the staff of RUNOHIO to be part of the statewide grand prix. Crite-ria used in determining the RUNOHIO Grand Prix races were; 1) Runner rankings from RUNOHIO, 2) Race Organi-zation, 3) Quality of the race field, 4) Size of the race, 5) Date of the race, 6) Geographical lo-cation of the race. RUNOHIO also tried to have only one race on any given weekend and not pick holiday races. However, due to a few races changing their dates, the RUNOHIO Grand Prix does now have a few dates with multiple races.

Early races in 2010 include: March 13h – Columbus Grove Beer Bottle Open 4 Miler, March 13h - St Malachi 5km, March 28th – Cincinnati Heart Mini Marathon 15km.

Because of the deadline in printing this issue a few run-ners responses were not avail-able for this article. If addi-tional responses are received by the end of January they will be posted on the RUNOHIO web site: www.runohio.com

Men OpenMatt Folk, 1st, 7 races, 1010 points

Chris Reis, 2nd, 5 races, 685 points

Men MasteRsthomas Lentz, 1st, 4 races, 400 points

Men GRand MasteRsLon Bussell, 1st, 3 races, 265 points

Men seniORsChris thieke, 1st, 3 races, 240 points

WOMen OpenChristina Johnston, 1st, 4 races, 475 points

Carrie Birth, 2nd, 4 races, 470 points

WOMen MasteRsGay Hammon, 1st, 4 races, 400 points

WOMen GRand MasteRsCookie O’neal, 1st, 5 races, 500 points

WOMen seniORJeannie Rice, 1st. 3 races, 280 points

Men OpenMatt FOLk

Matt Folk, 33, lives in Per-rysburg where he runs the Per-rysburg Second Sole Athletic Shoe store. Matt has been run-ning for nearly twenty years.

When and how did you first start running? “I started run-ning my sophomore year at Clay High School. I was at the age where I was trying a va-riety of sports to try to earn a varsity letter.”

How do you train and what is your favorite workout? “I do a little bit higher mileage at a little bit lower intensity. Dur-ing a normal week in a core of training cycle I usually do 9 to 10 runs a weeks with a long run, a speed workout, and ei-ther a tempo run or a race. The rest of the runs are normally relaxed distance runs between 7 and 7:30 pace. I still think my favorite workout is a surge workout of 1 to 5 minutes hard followed by 1 to 2 minutes easy with the number of reps varying depending on what race distance I am training to race”

Why do you run? “I like the challenges, comradarie, health benefits, and sense of accom-plishment after a good run. It has opened up and continues to open up many doors in my life. It has led to many great friendships, travels, and expe-riences.”

What do you think of the RUNOHIO Grand Prix? Which races were yourfavor-

ites? “The RUNOHIO Grand Prix provides something else to shoot for Ohioans within each Grand Prix Race. My fa-vorite two RUNOHIO Grand Prix Races last year were the Columbus Marathon and the Youngstown Peace Race 10k. Both races were very competi-tive with great weather where I had the opportunity to run my best times in a couple years.”

Any advice for runners who want to improve their running? “Set a series of goals both long term and short term that you wish to achieve, come up with a training plan (or plan of at-tack) that will help you reach your goals, and adjust accord-ingly along the way. Be consis-tent and have some fun.”

Men MasteRstHOMas Lentz

Thomas Lentz, 42, Lives in Cincinnati where he is an En-vironmental Health Scientist. T.J. has been running for thirty years.

When and how did you first start running? “I started run-ning in junior high school at about 12 years old. A friend convinced me to stay after school one Spring day for the track team tryouts. The try-out consisted of lacing up my Converse Chuck Taylors and running around a few neigh-borhood blocks with the rest of the team. At the end of the run I was leading, so the coach handed me a uniform and told me I was on the team. Later that year I was introduced to cross country and went on to win the Ohio USATF state championship race for 12-13 year olds.”

How do you train and what is your favorite workout? “I’m training much more in solitary these days, pushing myself on tempo runs (25-30 minutes hard) to simulate race conditions on hilly courses. My plans for the New Year are to get back to a weekly track workout, focusing on 1200 and 1600 meter intervals to build strength and speed. That’s been missing from my routine this year and my rac-ing has suffered from it.”

Why do you run? “I could name half a dozen reasons for why I run, but the top reason is to compete. I enjoy racing, and especially when I am in top form. I also enjoy the fit-ness that comes with running,

the friendships I’ve formed through running, and the op-portunity it provides to explore new cities when I travel.”

What do you think of the RUNOHIO Grand Prix? Which races were your favor-ites? “The RUNOHIO Grand Prix is a great way to promote competition in some of Ohio’s premier races, and also to ac-knowledge the accomplish-ments of Ohio’s best runners. The Minster Oktoberfest 10km continues to be my favorite race, and one I’ve run for near-ly 30 years. The Columbus 10km is also a great race, and this year had some nice chang-es with a new course and a fast field.”

Any advice for runners who want to improve their run-ning? “My best advice has always been to train and race with partners who are seri-ous about the sport. My best improvements came when I was training consistently with a team of runners who were faster than me. Most workouts were a challenge, and as a re-sult I saw my racing improve considerably.”

Men GRand MasteRsLOn BusseLL

Lon Bussell, 51, lives in Cin-cinnati and is an Associate Principal Oboe with the Cin-cinnati Symphony.

When and how did you first

start running? “I started run-ning in P.E. class in junior high in Los Angles, California. The coach would have us run grass laps around the field every day. I wasn’t really hooked on it until I started running from the Santa Monica Pier to the Venice Pier at low tide. Then I got into trail running in the brushy Santa Monica Moun-tains. I never competed until 1991, the year of my first (and PR!) 2:45 Columbus Mara-thon. That year some friends introduced me to the local rac-ing scene in Cincinnati. I spent the entire summer of 1991 rac-ing 5Ks almost every Saturday and running 20-22 miles every Sunday.”

How do you train and what is your favorite workout? “These days I generally run 6-7 days a week. The quality sessions are usually a long run on Sunday mornings (10-16 unless I’m getting ready for a marathon), and a Tuesday night track workout with the Earth Drummers Racing Team (Randy Cox, coach). My fa-vorite workouts are hilly long tempo runs. For me, these type of runs keep me strong and fo-cused. I try to stay in shape all the time. If I get injured I cross-train. I always do some weight work, and emphasize core-strengthening.”

Why do you run? “I love being in shape. I travel quite a bit and enjoy running in for-eign countries. I was recently in Cozumel, Mexico, running on the course of the Ironman Triathlon that was just held there. I must admit that being surrounded by numerous seri-ous long distance athletes was inspirational, and has got me thinking about the possibility of a Spring marathon. When I’m in race shape I love the competition.”

What do you think of the RUNOHIO Grand Prix? Which races were your favor-ites? “I think the RUNOHIO Grand Prix is a great way to get the state-wide running talent to compete. There are so many devoted runners of all ages in Ohio. This series is the perfect vehicle to get them all together. My favorite races are the Lou Cox 5K, The Fly-ing Pig races and the Minster Oktoberfest 10K.”

Any advice for runners who want to improve their run-ning? “In my opinion there is no substitute for consistency.

2009 RunOHiO Grand prix Winners and interviews

Matt Folk

thomas Lentz

Page 4 runohio Mid January – Mid March 2010

mid january – mid march 2010 runohio PaGE 5

It is not that complicated. If you stay fit and avoid injuries, run long once a week, and do some sort of speed work once a week there will be improve-ment. Being a grand-master runner I would be amiss not to mention injuries. As the body ages it is so important to increase the recovery time. What this means is taking it extremely easy (or just resting) on the easy days. My coach has emphasized this concept again and again. One risk for older runners who train with younger ones is to try to rep-licate their schedules. This is a recipe for injuries. Don’t do that!”

Men SeniorChriS Thieke

Chris Thieke, 64, Lives in Dayton where is a Test Manag-er (BAE Systems at WPAFB)

When and how did you first start running? “I started running 20 years ago, when my son started running cross country in High School. That led me to the Ohio River Road Runners Club in Dayton, and the WPAFB team.”

How do you train and what is your favorite workout? “I run 4 to 5 times a week (20 to 25 miles) and try to add a few workouts with weights and some swimming each month for cross training. I try to fol-low a Jeff Galloway training

buildup to big races at the end of Spring and in the early fall. I do about half of mymileage on indoor tracks at WPAFB or the Washington Twp Rec Cen-ter, which is probably exces-sive. I try to avoid running in traffic. WPAFB provides a lot of “informal” races, and I do about 15 base races a year in addition to 20 - 24 organized events. My “favorite” work-out is a modified Galloway “form-accels” workout with 10 – 200 yard dashes atfull speed spread through a 5 and a half mile track workout - the rest of the workout at recovery. I do all my speedwork “Igloid” style - a steal from Bob Schul.”

Why do you run? “I run to stay healthy, for the competi-tion and for the friendship and teamwork that running with others provides. Running as part of a team and a club makes what could otherwise be a solitary behavior a social one.

What do you think of the RUNOHIO Grand Prix? Which races were your favor-ites? “What I like about the RUNOHIO Grand Prix is that opens up my running world to a wider venue, and keeps me aware of other masters runners throughout the state. Minster is my favorite race, Grand Prix or otherwise, it is a great event with community support.”

Any advice for runners who want to improve their run-

ning? “To improve your run-ning I recommend following a training plan and being part of a Team. I’ve always done both and I can’t be sure how much flows from each, there may even be some synergy in-volved. I don’t think I’d have had anywhere near as many good races if I was all on my own.”

WoMen openChriSTina JohnSTon

Christina Johnston, 29, is from Jackson Center where she is a teacher. Christina has been running for fifteen years.

When and how did you first start running? “I joined the cross country team in the seventh grade when I was 12 years old because my older sister was on the high school team.”

How do you train and what is your favorite workout? “I like to train in the morning and I have a couple of great women who come to my house to run with me most often be-fore 6am. When I am training for a big event I also train in the afternoons. My favorite workout is short speed inter-vals because I can usually stick with the group even if they are typically better runners than I am.”

Why do you run? “I run because it gives me purpose to set goals and work toward something specific that ben-efits me both now and in the future. It gives me a chance to get outside and enjoy the great outdoors no matter what the weather is.”

What do you think of the RUNOHIO Grand Prix? Which races were your favor-ites? “The RUNOHIO Grand Prix gives us runner addicts lo-cal races to train for and enjoy. My favorite race would have to be Minster Okterfest10km. I grew up in a small town near Minster and it’s really neat to see elite runners come from all over to the small town. Also, it’s neat to see how the entire town comes together to support the race and the run-ners.”

Any advice for runners who want to improve their run-ning? “My advice would be to develop consistency in your training. Make a mileage goal and try to maintain it. Having a weekly mileage base makes it easier to build when prepar-

ing for an upcoming race. I recently ran a new marathon PR after only “training” for 6 weeks. The key was that I had consistently run 50 to 60 miles a week months before I started the marathon training

Carrie BirTh

Carrie Birth, 27, lives in Maineville where she works for Procter & Gamble and is a diaper salesperson. Carrie has been running for six years.

When and how did you first start running? “I have played competitive team sports my whole life, and after I gradu-ated from college I needed something to fill the competi-tive void. I started running mostly to distress after work, and then it turned into a pas-sion. The more I ran, the more connected I became to other runners and learned the ropes from there – about training, races, etc.”

How do you train and what is your favorite workout? “A good coach, a great coach, the best coach! No, honestly I could tell you my training schedule and it would prob-ably mirror that of most run-ners – speed on Tuesday, long runs on Sunday, etc. But the honest truth is my training and success that I have had this past year is really only 10% my training efforts, and 90% a great coach. Randy Cox is amazing, and basically took a completely raw runner and

made me ½ way decent =) I follow his guidance and phi-losophies on base, strength, and speed training to build year round. My #1 opportuni-ty area is mileage and you can bet that in 2010 my #1 focus is going to be building mileage safely with Randy. My favor-ite workout actually is Tues-day evenings when I run with my teammates, the Cincinnati Earth Drummers. It’s a speed night and there is nothing like running with 10 or so other runners who are way better then you to push you, drive you, and help make pain toler-able =)”

Why do you run? “I think a lot of what we do – is a re-flection of who you are really. Our hobbies and passions are a direct mirror of our person-alities. True, avid, runners tend to be much focused, driv-en, hardworking, passionate people – and I’d like to think that describes me as well in all areas of life. So really running is just at the core of who I am, I could not imagine life without it.”

What do you think of the RUNOHIO Grand Prix? Which races were your fa-vorite? “It’s awesome, I think anytime you can build some-thing that fosters awareness and competition for the sport statewide is great. My favor-ite race hands down would have to be the Cincinnati Mini Heart Marathon – I love that one - - tough course, typically 1st of the year - -means sum-mer is right around the corner.

2009 Runohio Grand Prix Winners and Interviews, cont.

Lon Bussell, photo by richie hawley

Chris Thieke Christina Johnson

Carrie Birth

I also ran the Columbus 10K this year and thought that was a really well run event – great race coordination, competi-tion, and volunteers. I defi-nitely hope to do both of those again next year.

Women masterGay Hammon

Gay Hammon, 45, lives in Cincinnati where she is a Fe-dex Courier.

When and how did you first start running? “I first started running competitively in 7th grade when I tried out for the track team. I was a miler.”

When and how did you first start running? “I train with my team, the Earth Drum-mers. We meet 1 to 2 days a week for interval training and long runs. I run the rest of my runs from my house, solo. My favorite workouts are the long run with my friends.”

Why do you run? “I run because I can. I consider it a gift from God. There are thou-sands of people who wish they could go out and run, but can’t. I honor the ability God has given me by rejoicing in every step I take. I run because I love to run.”

What do you think of the RUNOHIO Grand Prix? Which races were your favor-ite? “I think the RUNOHIO Grand Prix races were great. My favorite race was the Fly-ing Pig Marathon. The mara-thon is my favorite distance to race and I had a great day.

Any advice for runners who want to improve their run-ning? “I think the best way to improve as a runner is to find a group of people who are dedicated to the sport and run with them. My experience on a racing team has definitely made me a stronger, smarter runner.”

Women Grand masterCookie o’neal

Cookie O’Neal, 57 lives in Columbus where she is an En-vironmental Specialist. Cook-ie has been running for over twenty five years.

When and how did you first start running? “I started run-ning back in the early ‘80’s in an effort to improve my rac-quetball game.”

How did you train and what is your favorite workout? “I generally run every other day. My favorite workouts are those I do with friends.”

Why do you run? “To help maintain good mental and physical health. Also, because it’s great fun! There is nothing like it.”

What do you think of the RUNOHIO Grand Prix? Which races were your favor-ites? “I think a larger grand prix pool from which to choose would be nice.”

Any advice for runners who want to improve their running? “Change up the workouts and do more speed work.”

Women seniorJeannie riCe

Jeannie Rice, 60, lives in Painesville and has been run-ning for twenty-six years.

Men OpenMatt FolkGlass City Marathon 1st 2:31:04 150Cleveland Rite Aid 10km 2nd 30:47 135Columbus 10km 3rd 30:46 125Hyde park Blast 4 Mile 1st 19:21 150JohnnyCake Jog 5 Miler 1st 24:19 150peace Race 10K 1st 29:19 150Columbus Marathon 1st 2:20:45 150

Chris ReisCincinnati Heart Mini 1st 49:03 150 Marathon 15kmLou Cox Memorial 5km 1st 14:55 150Columbus 10K 4th 30:58 115Hyde park Blast 4 Mile 2nd 19:25 135Columbus Running Co. 1 Mile 2nd 4:16 135

Men MAsteRsthomas LentzColumbus 10km 1st 32:04 100Hyde park Blast 4 Mile 1st 20:35 100Minster Oktoberfest 10km 1st 32:13 100Columbus Marathon 1st 2:34:27 100

Men GRAnd MAsteRsLon BussellCincinnati Heart Mini 4th 1:01:28 65 Marathon 15kmLou Cox Memorial 5km 1st 18:22 100Hyde park Blast 4 Mile 1st 24:56 100

Men seniorsChris thiekeLou Cox Memorial 5km 2nd 20:01 80Minster Oktoberfest 10km 3rd 42:58 60dayton River Corridor 1st 1:35:56 100 Half Marathon

WOMen OpenChristina JohnstonLou Cox Memorial 5km 2nd 18:20 135Minster Oktoberfest 10km 2nd 37:05 135dayton River Corridor 1st 1:21:36 150 Half MaratonHyde park Blast 4 Mile 8th 25:25 55

Carrie BirthCincinnati Heart Mini Marathon 15km,3rd 1:00:09 125Columbus 10km 4th 37:47 115Hyde park Blast 4 Mile 3rd 24:09 125Columbus Running Co. 1 Mile 5th 5:29 105

WOMen MAsteRsGay HammonCincinnati Heart Mini Marathon 15km 1st 1:01:50 100Flying pig Marathon 1st 3:07:07 100Columbus 10km 1st 40:02 100Hyde park Blast 4 Mile 1st 26:21 100

WOMen GRAnd MAsteRsCookie O’nealBear Run 5km 1st 20:39 100Lou Cox Memorial 5km 1st 20:55 100Hyde park Blast 4 Mile 1st 28:35 100Columbus Running Co. 1 Mile 1st 6:33 100JohnnyCake Jog 5 Mile 1st 35:36 100

WOMen seniORJeannie RiceFlying pig Marathon 1st 3:42:39 100Cleveland Rite Aid 10K 2nd 46:52 80JohnnyCake Jog 5 Mile 1st 36:27 100

2009 Runohio Grand Prix Winners and Interviews, cont.

When and how did you start running? “I stared to run to lose weight I gained from a trip to Korea and Japan where I gained 7 pounds on a three week vacation. I have been running ever since.”

How do you train and what is your favorite workout? “I try to run 5-6 times a week av-eraging about 35 miles a week. Before a marathon I try to in-crease my milage for the three months leading up to the mar-athon. My favorite workouts are the different places when I travel and seeing different places.

Why do you run? “It has be-come a part of my life. I enjoy the quite time by myself, away from the stresses of everyday life. It helps clear my mind.”

What do you think of the RUNOHIO Grand Prix? Which races were your favor-ites? “ It’s great to participate in a RUNOHIO Grand Prix se-ries. It gives Ohio runners the opportunity to travel around the state and compete against other area runners. My favor-ite race is the JohnnyCake Jog 5 Miler. It is the biggest local race on a fast course. This race brings a lot of fast runners from all over. It’s a great well organized competition that I look forward to every year.”

Any advice for runners who want to improve their run-ning? “Enjoy Yourself! Al-ways listed to your body and don’t over-train. Run with other runners, especially when training for a marathon. Al-ways wear reflective clothing when running in the dark.”

Cookie o’neal

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PagE 6 RunoHio Mid JanuaRy – Mid MaRcH 2010