The Human Race Documentary
Los Angeles Premier
Summer Kickoff Party
Richard's Father's Day Family Walk/Jog
Boston Run to Remember
RUNNING WALKING RACING TALKING
Cadence: The Magic Bullet
by Debbie Voiles, RRCA Coach
Issue 4 June/July 2018
Fall Coaching Program Information
Global Running Day
Humana Iron Girl
Boston Run to Remember 4
Cadence: The Magic Bullet 14
Goody Goody Sunday Run 18
Clearwater Bridge Run 22
Lake Rogers Park Trail Run 24
Upper Tampa Bay Trail Run 26
Global Running Day 28
Hyde Park Harbour Island Loop Run 36
Run Tampa Coaching 38
The Human Race Documentary 40
Richard's Father's Day Family Walk Jog 42
Race Calendar 44
Members Representing Everywhere 46
Summer Kickoff Party 52
Group Run Schedule 54
Advertising Information: Promotional packages are available. Visit RunTampa.com or email email@example.com
copyright 20018 Debbie Voiles All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher; however, magazine may be shared in its entirely on social media.
Run to Remember Destination Race
This year's Run Tampa destination race was Boston's Run to Remember Half and 5 mile. About 26 people made the trip and a lot
of great memories as well.
Next year's destination race is the Niagara Ultra Running Fest, which starts in Niagara on the Lake. It's in June, and distances are 5k/10k/half/full/50k, something for everyone. They haven't announced the date yet, but it's usually in mid June. If you are a club member, you may want to give it some thought.
Our destination races are epic. We've done these races over the years: Chicago Marathon, Jacksonville Marathon/Half, Marine Corps Marathon, San Francisco Marathon/Half, Maine Marathon/Half, Spacecoast Marathon/Half, St Augustine Half, Grandma's Marathon/Half (Minnesota), Napa to Sonoma Half, Gate River Run 15k (Jacksonville), and Big Cottonwood Marathon/Half (Utah).
Our next destination race is the Niagara Ultra Run Fest next June. You'll have your choice of 10k/half marathon/marathon/50k. It's bound to be epic, just like our Boston trip.
Make Plans Now!
Liz Vassey, executive producer, with the Run Tampa 'over 60' ladies featured in The Human Race, a documentary about runners over 50.
If you’re a runner, you know your stats,
your fastest time at each distance,
the length of your longest run, and much
You’ve got it all memorized,
but do you know your cadence?
Your leg turnover?
You're likely thinking, “At what speed?” If so, that might be good news because it means the door is open. You have an opportunity to change the way you run by changing the way you think about cadence, and in doing so, greatly improve several aspects of your running.
And best of all, you can do this in as little as a couple weeks.
Most runners think the only time they should worry about higher cadence is when they’re trying to run fast, but that’s not the idea.
The goal should be to run with high cadence at all paces. Unfortunately, that critical detail remains unknown to most runners. It is the magic bullet that has the potential to overhaul your running.
The common perspective is that the legs should turn over faster, the faster you want to run.
While you may pick up your cadence even more when sprinting to a finish line, a cadence of around 180, should be the goal at any speed.
That's one reason I never use the term 'jog.' As in, take an easy 'jog' warm up," because I always encourage my runners to maintain a reasonably high cadence, even when running at a gentle, warm-up pace.
I first learned the value of cadence training from Australian runner, Andrew Letherby, at a running clinic hosted by Feet First.
Letherby’s accomplishments include a 13:46 5k and a 2:11, 8th place finish, in the Berlin Marathon.
When he explained about 180 cadence, one of my runners asked, “If we should run with 180 cadence when we run fast, like in a race, then what should our cadence be when we’re just running?”
Letherby said, “It should always be 180, even when you’re warming up. You change your pace by changing the length of your strides.”
Ever since that night, cadence has been a cornerstone of my coaching. Even my beginners, even runners who don’t yet have the endurance to run a mile, can run at 180 cadence, and that’s where I start them. They’re running at a slow pace, but they can do it if they take small steps. Why not get that right from the beginning?
Running with fast leg turnover:
improves running form, which results in fewer injuries.
often eliminates knee pain and stiffness
makes you faster at any given effort
preserves your energy because you're more efficient.
One caveat: Of course it won’t stop/prevent all knee pain or all shin splints because both have a variety of causes, but I have seen it completely stop these problems for some people. This is because when you run with better form, landing with your center of gravity over your foot and landing with your knee bent, as you are forced to do with high cadence, is easier on your body.
The other equally exciting benefit is that it’s faster.
When you master higher cadence, you’ll discover that you’re running faster at all effort levels. Running at an effort that produced a 9-minute-per-mile pace may suddenly result in an 8:15 pace.
Ideal cadence is considered to be 180 foot strikes per minute, but this is, to some degree, arbitrary. If you just shoot for that vicinity, you’ll be good.
Runners often assume that bigger is better, meaning bigger, longer strides will make them faster and this leads to trouble.
Longer strides are great if you can do it with good form, without overstriding and without locking out the knee, but most people don't have the hip mobility to do that. For that reason, the more effective way to improve speed is to take more, shorter, strides in the same time frame.
Better to work on great form and high cadence, at all paces, and then, once it's automatic, gradually, your stride will lengthen a bit, but your higher cadence will, by that time, be ingrained. Whether you’re training for your first 5k or your fifth marathon, emphasis on cadence will improve your running.
Working on leg turnover may finally move you off that running plateau, bring you that long sought PR, allow you to toss that knee brace or say goodbye to achy, stiff knees.
One of my runners, Susan, had been running a while and had done a few 5k’s when she joined my coaching group. Her knees gave her trouble, though, so she always wore two braces. The first day, I remember running a few repeats alongside her as she worked at achieving a cadence of 180. Within a week, she was able to shed the braces. Her knees stopped hurting because she was taking shorter strides, no longer over-striding and locking out her knees.
Another runner, Michael, had been running for years. After two weeks in my coaching group, we all did a 5k. After the race, he explained to me that a mile into the race it had dawned on him that he wasn’t practicing the high cadence we’d been working on at track. He immediately picked up his cadence and started passing people, finishing with a great PR.
The Magic Bullet
Increasing leg turnover
will produce results
In the next issue,
how to train to
Debbie Voiles, RRCA certified coach, founder/director of Run Tampa, Mojo for Running Podcast, Beginner Runner Village Podcast, author After Your First 5k, producer of the documentary film, The Human Race.
We run the Clearwater bridges every first Saturday unless we have a race, leaving from Coachman Park. Plenty of free parking. 7 a.m.
Clearwater Bridge Run
Goody Goody Sunday Run
Sundays, 7 a.m., Hyde Park Village
Run Tampa runs the Bayshore every Sunday. Then we celebrate the run by refueling at Goody Goody.
Meet at the fountain at Hyde Park
Village. Plenty of free parking.
Lake Rogers Park Run
Thursdays, 8 a.m. (8:30 during school year)
Upper Tampa Bay Trail
To become a Run
Tampa Club Member,
go to RunTampa.com
and click on Club.
We run Upper Tampa Bay Trail, every second Saturday unless we have a race on that date. Details here.
Click here to view the trailer.
Global Running Day
Club Member Yet?
That's easy to fix.
Go to RunTampa.com
and click 'Join Club.'
On Global Running Day, Scott McGaha ran in states. Really.
Expertise in Treating Sports Injuries
Dr. Brian Fullem
1700 N. McMullen Booth Rd., Clearwater, FL
Wednesdays, 7 p.m. Details here.
Hyde Park Harbour Island Loop Run
Run Tampa Coaching
1. Speed Group: For people in good condition, and looking for high intensity.
2. Endurance-building Group: For people returning to running after time off or newer runners focused on endurance.
3. Beginner: For people just working up to their first 5k or who don’t yet have the endurance for longer races.
Fee: All Coaching Program Members must be Run Tampa Club members. If you’re not, already, you will need to become a member, $35, per year. Click here to join. For coaching, you’ll have the option to purchase a 6-week or 12-week workout package.
The 12-workout package is $130. The 6-workout package is $85. Unused workouts carry over to next session. Packages expire after 9 months. For those 60 and over, the fee is $104 for the 12-workout package and $85 for the 6-workout package. If you register prior to August 4th, you will receive your choice of any shirt in stock or a visor.
Are you ready to PR?
Do you need to build endurance?
Are you stuck on a running plateau?
Do you keep getting injured?
Well, you’ve landed in the right place. In my program, you’ll work on running form, cadence, balance, strengthening the right muscles and training movement to improve running efficiency and prevent injury. Add that to speed work geared to the distance of your goal race, and you have a winning combination.
This comprehensive program addresses every element of running training. To learn my philosophy, listen to my podcasts; I’ve got 125 Mojo for Running and 45 Beginner Runner Village episodes, a great backup to my ‘in person’ training.
I hold two 12-week coaching sessions per year, one in the fall, starting in September, and a second in the winter, starting in January.
I welcome you to join the program at any time, though. Runners purchase a package of six or twelve workouts. That way you only pay for the workouts you attend. Unused workouts carry over to the next session.
Location: Al Lopez Park, 4810 Himes Avenue; We meet at the end of the parking lot (under the tree next to the yellow posts) just south of the Cordelia Hunt Rec Center.
Day/Time: Tuesdays at 6:30 p.m.
Dates: Fall program starts September 4th.
Description: Each workout lasts about an hour. Mix of different workouts, emphasis on running form, injury prevention and how to train. Drills, strengthening exercises, balance exercises, and intervals of different distances with different purposes. Every workout begins with a warm-up. You’ll need a watch for some workouts, and other times the workout will be entirely effort-based. You don’t ever compete with each other.
This does not include coaching/schedules outside of the track workout, but I will guide all participants in how to spend the rest of the week and how to find a good training schedule and customize it as needed
Run Tampa at the TIA Runway 5k
Get set to be inspired, to laugh and maybe get just a wee bit emotional.
THE HUMAN RACE, a documentary I helped to make, about runners over 50, premiered in Los Angeles a couple weeks ago. That was my first opportunity to see the finished product, and I was blown away.
Actor Liz Vassey and I hatched the plan several years ago, but then it was several years before her schedule allowed time to move forward.
Her first foray into producing proved that this is one more among many talents.
The film features running icon, revolutionary, and visionary, Kathrine Switzer and six Run Tampa runners: Rio Gaon, Maria Vigil-Kennedy, Eleanor Dorta, Terri Stanley, Velma Radloff, and Diane Bennett.
Happily, this 87 minute film will impact the way everyone of every age will look at the years ahead.
Check out Deb's running podcasts. Listen with any podcatcher or on the Mojo for Running website. Together, they've been downloaded over 700,000 times in 185 countries.
The Human Race
Girls on the Run News
Richard's Father's Day
Family Walk Jog
from Executive director Laura Moore
Run Tampa at
Moon River Run
If your race is not in the calendar, or if there is no registration link, that means it wasn't submitted. Go to RunTampa.com and click the portal at the top of the race calendar. There is no fee. The calendar is a free service to the running community, but you must submit your race. Please submit as soon as you have a date.
TIA Runway 5k
Titan Trot 5k
For a complete list
of over 160 races,
extending into the
summer of 2019,
go to RunTampa.com .
Lauren Reed's haul from the PARR for the Course 5k. Congratulations!
Jul 14 Summer Sunrise Series Watermelon #2, Lakeland Register
Jul 20 St. Pete Beach 5k Race #2 Register
Jul 27 WFYRC Summer Series #4, Sand Key Park, Clearwater
Jul 28 Clearwater’s Christmas in July Ornament Medal 5k Register
Jul 28 Harper’s Fountain Village Water Project 5k, Brandon Register
Jul 29 Caddy’s on the Beach 5k Register
Aug 4 Candy’s Circus Run 10k/5k/1mi, Sarasota Register
Aug 4 Sweat, Swat ‘n Swear 10k/25k/50k, Inverness Register
Aug 11 Summer Sunrise Watermelon Series #3, Lakeland Register
Aug 17 St. Pete Beach 5k Race #3 Register
Aug 18 Black Light Run 5k, Tampa Register
Aug 18 Crazy 8’s 5k on International Beer Day, Clearwater Register
Aug 19 Sea Dog Distance Classic 10k/5k, Clearwater Register
Aug 25 Ernie Chatman Labor Day 5k, Brooksville Register
Aug 25 Fort Hamer Bridge 5k/10k, Parrish Register
Sep 1 Hope 5k, Lutz Register
Sep 2 Labor Day Run I for the Twinkie Medal 5k, Clearwater Register
Sep 8 Fall Stampede 5k/1mi, Curtis Hixon Park, Tampa Register
Sep 14 - Sep 19 Aching Quad 4-Race Challenge, Lakeland Register
Sep 15 9/11 Heroes Run, Lithia Register
Sep 15 Great Gay 5k, St. Pete Beach Register
Sep 15 HCSO Superhero Ranch Run, Temple Terrace Register
Sep 15 Mt Olympus Championship 10k/6hr Trail Race, Alafia Register
Sep 15 Rock the Ribbon 5k/10k/Kids Dash, Clearwater Register
Sep 15 SNUC Busters 10k/5k, Spring Hill Register
Sep 15 St. Jude Run to End Childhood Cancer, Tampa Register
Sep 15 The Sugar Rush Krispy Kreme Challenge 5k, Tampa Register
Sep 16 Chargers Soccer Club 5k/1mi, Clearwater Register
Sep 22 Life Story 5k/10k, Sarasota Register
Sep 22 One Step Closer to a Cure 10k/5k/1mi, St. Petersburg Register
Sep 22 PB & J 10k/5k, Clearwater Register
Sep 22 Tick Tock Ultra, Lakeland Register
Sep 22 Westbridge Run 4 Recovery, Tampa Register
Sep 29 Chevel Cares 5k, Lutz Registration
Sep 29 Chi Chi 5k/1mi, Clearwater Register
Sep 29 Dusty Rail Rally 5k, Dade City Register
Sep 29 Girl Scouts Thin Mint Sprint 5k/1m, Safety Harbor Register
Sep 30 Ft Desoto 15k/5k, St. Petersburg Register
Sep 30 FX Fitness Race to End Hunger 5k, Brandon Register
Sep 30 Hooters to Hooters 10k/5k, Clearwater Register
Sep 30 Support for Caregivers 5k, Al Lopez Pk, Tampa
Oct 6 John Holmes Trail Run 50k/16m/9m, Brooksville Register
Oct 6 Down 2 Run 5k, Riverview Register
Oct 6 Lake to Lake 10k, Lakeland Register
Oct 6 Phillippi Shores 5k/1mi, Sarasota Register
Oct 6 Sarasota Laps for Life 5k Register
Oct 6 USF SWE 5k, Al Lopez Park, Tampa Register
Oct 6 Your Next Step is the Cure 5k, Ruskin Register
Oct 7 Mouse McFluffy 5k, Largo Register
Oct 7 Run for the Fallen 10k/5k/1mi, Dade City Register
Oct 13 ★ Tampa Police Memorial Run 5k/1mi, downtown | Run Tampa Group Race ★
Oct 13 Dash for Dawn 5mi/1mi Brooksville
Oct 13 Game Day 10k/5k, Sarasota Register
Oct 13 Glam Run 5k/1mi, Palm Harbor Register
Oct 13 Ronnie’s Run 10mi/5k, Ft. Desoto Beach Register
Oct 13 Speak Up 5k, Tampa Register
Oct 13 Super Hero 5k Safety Harbor Register
Oct 13 Whiskey Run Half/10k/5k Race Across the Bay Register
Oct 14 Pretty in Pink 10k/5k, Clearwater Register
Oct 19 Joggin for the Noggin 5k, Lakeland Register
Oct 20 Barktoberfest 5k/1mi, New Port Richey Register
Oct 20 East Lake Fire Rescue 5k, Palm Harbor Register
Oct 20 Live for 24 5k/mile Fun Run, Tampa Register
Oct 20 Ocktoberfest Dunedin Craft Beer Runs 10k/5k/1mi Register
Oct 20 Rattlesnake 5 Mile Hill Run, San Antonio Register
Oct 21 Run with the Bobcats, New Port Richey Register
Oct 26 Braveheart Kilt Run 5k/1mi, Sarasota Register
Oct 27 Boo Run 5k & Boo Dash, Lakewood Ranch Register
Oct 27 Great West Chase 10k/5k, Tampa Register
Oct 27 John’s Pass Seafood Fest 5k, Register
Oct 28 Florida Halloween Halfathon, 5k, Ft. Desoto Park Register
Oct 28 Manufacturing 5k Run or Walk for Education Register
Nov 2 ★ Richard’s Run for Life 5k, Ybor City |Run Tampa Group Race ★ Register
Amanda Stevens representing at Red Rock Canyon, Nevada..
Run Tampa Members representing
around the country and all over the world
Angela Taylor in Asheville
in Kilarney, Ireland
Denise and Connie
Congratulations to Alexis Ungerer for 1st place in her age group at the Hunger Run 5K.
2nd AG, Leftover 5k
RAP River Run
Amanda McAlister in
Run Tampa at BDR Leftover Race
Todd Bowman and
Jelena Milic, 1st
Carrie and Todd
1st age group,
in Acadia National Park
3rd place AG
Spring Lake Memorial
and Loren Reed
Ocean City, Maryland
3rd Place AG
Best Damn Leftover Race
at The Columbia Cafe on the Riverwalk
Summer Kickoff Party
Not a Club Member Yet?
What are you waiting for?
"It's never too late
to be what you
might have been."
Four runs per week. All paces welcome. No pressure to hang with a pack. No minimum distance. You fall in with whomever is going your pace, and before you know it, you have many new friends. Click here for maps for various trail runs, our regular runs, plus others.
Saturday Runs, 7-9 a.m.
Check details on website HERE because occasionally we don’t have a run due to a race or Saturday locations may need to be switched for one month.
1st Saturday: Clearwater Bridge Run; meet at Coachman Park.
2nd Saturday: Upper Tampa Bay Trail (map) (asphalt with water kiosks & restrooms)
3rd Saturday: Safety Harbor (map) (sidewalk and asphalt)
4th Saturday: Flatwoods Park (map) (asphalt-paved and off-road trails)
5th Saturday, when there is one: Wild card. Sometimes, no run. Check schedule below.
Sunday Runs, 7-8 a.m.
Check details On webite because sometimes we don’t have a run due to the club participating in a race.
Meet at the fountain in Hyde Park Village courtyard, then run the spectacular Bayshore, before regrouping for breakfast at Goody Goody Burgers, a block away. Free parking. Click here for map. Water drop at 2-miles. Maps here. Click here to read a detailed description.
Run Tampa Group Run Schedule
To join Run Tampa, go to RunTampa.com
and click the 'Club' button.
Membership is $35 per year, individual,
$55, couple, $65, family.