The Weekend’s Calling You: On The Run!

The latest running news and local notes from Running Reporter, Jon “Flex” Leiding

There’s nothing like summer races to keep the sweat going and make you miss those cooler days.  Funny how we miss the summer when it’s winter and vice versa.  This past weekend was one of those days.  What I mean is…”it was humid!”  Enough philosophy, let’s check the weeks results and preview some races!

Last Saturday, Mettle Events had their Military Challenge 5K at the Sportsplex.

Portsmouth’s Ryan Carroll was up to the challenge, going through the obstacles and winning in 23:33, three minutes ahead of the next competitor.  He continues to amaze.  Virginia Beach’s Morgan Cowen took the ladies crown in 33:01.  Congrats to all who got a little dirty for a good race.

In Downtown Norfolk, the 31 Heroes  Joggin’ For Frogmen 5k was just a part of their fitness event at Town Point Park.  A big “congrats” to Peter Smith, from Chesapeake.  He won the race in 17:50, while Jamie Dockiewicz rocked the ladies division in 20:36.  Good times!

Sunday, the Tidewater Striders had their Dismal Swamp Ten Mile Race.  The “big guns” were on the course as Ryan Carroll made it two victories in two days with a 56:39.  That’s fast!  Meantime,  local legendary runners, Pete Gibson and Steve Speirs were second and third, respectively.  Virginia Beach’s Megan Ulanich-Overbe was the ladies champ in 1:14:09.  I missed going to this race.  I heard the after-party was just as great as the runners efforts.  Also, a big shoutout to Cardave Sandifer, who  won the 20-29 age group in 1:06:06.  Great Job!

Down aouth at the Outer Banks, the Sandbar 5K was kicking up the sand, as Ken Wedel won the 3.1 mil race in 19:59, followed by the speedy Keith Gray in 20:22The ladies were led by Gael Gebow, with a swift 22:54.  You’ll find fast people everywhere!

On the Peninsula, the Tom Ray Memorial Predict Your Time Five Miler made for a good time for the Peninsula Track Club in Newport News.  No watches and no worries, either.  Just a good fun run and fun times afterward.

Lastly, SO many runners have been at Norfolk State University for the AAU National JR. Olympics this week.  Many of our youth have competed against the BEST in the country.  Congratulations to everyone who participated.  Some of my young running friends were there scorching up the track.  The future of our sport looks bright.


Glad you asked!  Thought you weren’t for a moment.

In Williamsburg, the Child Development Resources Superhero at the Vinyard 5K takes off Saturday morning.  You can still get in if you check out and their race schedule.  Thanks Rick Platt!

Saturday On the Southside, the Armed Services YMCA has their Fifteenth annual Mud Run on the Little Creek Base.  Brian Sagedy, the Race Director, let me know you can be part of the fun if you go to  My buddy Dominic will be the DJ at the event.  Tell him I said to say “Hi” .

Sunday, the racing returns to the Virginia Beach Sportsplex for the Spartyka Fallen Heroes 5k. A few of my friends are doing this one as well.  (Don’t we all have friends who run?).  Get into action by going to Luck!

LASTLY, A HOT TIP–  While it’s Summer until September, remember you can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you’re missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.

So there you have it!  Past races covered, inspirations mentioned, and new races offered.  No excuses, just get out and be active.  Maybe, I’ll catch you this week…”On the Run!”

Can't wait to Take a Bite out of next week's Races!
Can’t wait to Take a Bite out of next week’s Races!

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“On The Run” with Running Reporter, Jon “Flex” Leiding on the