A MEMORABLE MILE SURVEY SAYS A YEAR TO REMEMBER BUNDLE UP! Race honors first responders PAGE 4. I have run the good race PAGE 10-11

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1 A MEMORABLE MILE Race honors first responders PAGE 4 SURVEY SAYS I have run the good race PAGE A YEAR TO REMEMBER Not active until age 44, Strider commits to fitness PAGE 16 BUNDLE UP! CWS offers race deal PAGE 17

2 We laugh together, cry together, stick together. We are not just a cohesive team; we are a family. That s why I like working at Rockcastle Regional. Jonathon Brock Inspired care, inspired career Want to make a difference? Rockcastle Regional Hospital and Respiratory Care Center is looking for dedicated professionals like Jonathon Brock and the many other outstanding nurses and respiratory therapists who make our facility one of the best in the country. We are expanding to 121 beds, making us one of the nation s largest free-standing ventilator units, and we need top talent to join our team. It s a tough job, but please be advised there are days that are almost unbearably rewarding. Apply at rockcastleregional.org/careers WE ARE SEEKING: Licensed Practical Nurses Registered Nurses Respiratory Therapists SOME OF OUR BENEFITS: Employee wellness program (get paid to exercise) On-site daycare Matching 401K Competitive salary Scholarships/tuition reimbursement programs Attractive health, dental and vision benefits

3 Shop Local FOR SHOES APPAREL SWIMWEAR BICYCLE SALES & REPAIR 10% OFF WHEN YOU MENTION THIS AD! EXCLUDES BICYCLES. 417 W. Main Street Danville, KY A locally owned family business since 1993! WELCOME TO OFF I-75, EXIT 62 RENFRO VALLEY, KY Live Country Music WEEKLY SHOWS & CONCERTSCE THURSDAY - SATURDAY Nestled in the beautiful foothills of the Cumberland Mountains STRIDES PAGE 3

4 COMMUNITY WAS GEARED UP FOR A MEMORABLE EMERGENCY MILE A publication of BY DWAIN HARRIS Editor, Rockcastle Strides Coordinator, Countywide Stride Race Series ROCKCASTLE STRIDES magazine is published each January and is distributed to Countywide Stride participants, Rockcastle County residents, and others in adjoining counties. It is dedicated to promoting physical fitness and wellness through running and walking. PHOTOGRAPHY Ruby Cline-Eaton Tammy Sowder Susan Turley GRAPHIC DESIGN Cathryn Hahn ON THE COVER Stride regulars Hal Hunt and daughter Casey enjoy the virtual 4K for Heart Health in February. We work hard all year to plan a run/walk series that will give our participants a chance to achieve, to have times of triumph, and experience moments they won t forget. We have those moments too. One of them in 2016 involved a race that originally wasn t even on the calendar. In appreciation of law enforcement and first responders who help us with race safety, we decided to have a race honoring them. Partnering with Howell Holbrook, director of Rockcastle County Chemical Stockpile Emergency Preparedness Program, we organized the Emergency Mile, held at the new industrial park near the 911 center. The race was open to everyone (many used it as a make-up race in reaching their yearly goal), but first responders participated free of charge. We were encouraged to see so many come out for the race. Some ran, some walked, but all embraced the event. Some of the volunteer firefighters even completed the race in full firefighter gear. And it was hot. Unseasonably hot for September, but there they were, covering the distance one step at a time, sweating, grimacing, and ultimately finishing. The event was a gesture of appreciation, and the enthusiasm of the first responders sent an equally symbolic message. To me, it said, We re all in. We will pay the price. How inspiring was that to us runners and walkers? I was so proud to be among those that give without asking for anything in return, said Twila Burdette, frequent Countywide Stride participant. Our local first responders who give so generously of their time and talent are among the best! What a great evening. We ll have that event again, in addition to our already-scheduled monthly CWS races, and we would like to see even more of our first responder friends. We hope you enjoy this fifth edition of the annual Rockcastle Strides magazine. Take note of all the smiles you see on the photos of these pages, and realize the Stride series wouldn t be possible without the first responders who each month help us turn our roads into race courses. Christian Sagraves, Brodhead Volunteer Firefighter The next time you are lacing up, someone else might be suiting up. We are grateful that both of you are all in. PAGE 4 STRIDES

5 CONTENTS 4 Letter from the Editor Race Calendar 8-9 By the Numbers The Survey The Unforgettable Rock N Run Scrapbook Strider Knocks Out 2016 Miles in 2016 The Bundle Up Incentive Program SOFT SHOE HEEL PAIN CENTER It all starts with your feet Feet hurt? We can help! FREE FOOT ANALYSIS With istep technology it s easier than ever to identify the ideal Lynco orthotic for your individual needs. istep is considered the leading digital foot analysis tool on the market today. istep quickly identifies your foot type and pressure points and then immediately recommends the most appropriate Lynco style. Large Selection of For Men & Women Photo by Ruby Cline-Eaton Locally owned & operated EKU Bypass Light #9 Open 10 to 8 Mon-Sat, 1:30 to 6 Sunday STRIDES PAGE 5

6 2017 RACE CALENDAR ROCKCASTLE REGIONAL HOSPITAL S 6TH YEAR OF COORDINATING 12 ANNUAL RUN/WALKS SNOWBALL EXPRESS 2-MILER JAN 29 2:30 PM The sixth annual Snowball Express 2-miler is just what the doctor ordered if you have cabin fever. It s on a flat course and is our shortest race think of it as a warm-up for the season, and a warm-up for the longer Brodhead race coming up in May. It has great support from the local fire department, school and community, and it boasts a very nice staging area downtown at the Depot Park. Proceeds go to the American Cancer Society s Relay for Life. VIRTUAL 4K FOR HEART HEALTH FEB Our only virtual race of the year, this event gives you two weeks to complete a 4K run or walk at a time and place of your choosing. We encourage you to then post a selfie or scenes from your run on our Facebook page. No overall or age group awards, but we will award the most creative/liked FB posts on our page $50, $25, and $10 for first, second and third. And you still get a t-shirt, just like at a regular race. Check our website for registration details. ST. PATRICK S 5-MILE RUN/5K WALK MAR 12 2:30 PM Looking for a flat and fast course at a more challenging distance? This 5-mile run/5k walk in cool March weather should have you aiming for a PR. Held in Renfro Valley on beautiful Hummel Rd., which has the best scenery this side of November s Rock N Run. Proceeds benefit the health of Rockcastle s babies and moms-to-be. FAIRVIEW BAPTIST RUN FOR MISSIONS APRIL 1 9:00 AM This race, in its seventh year, is staged with skill and care by a church family who loves running and embraces the community. You ll be uplifted by the atmosphere and sure to spot a few bright Redbuds along the way. Those who live in Berea and northward Fairview Baptist is only a couple of miles south of the Madison County line on Hwy. 25. Come let an April breeze push you to a great finish! Proceeds benefit mission work. BRODHEAD HUSTLE 5K MAY 27 8:00 AM This race takes you through quiet neighborhood streets and down picturesque Main Street (Old 150) before finishing back at Brodhead Elementary. Come join the fun and feel good knowing that proceeds help support Brodhead Homecoming festivities. FIT FAMILY RUN AND HALF HOUR CHARITY CHASE JUNE 15 5:30 PM This event is your chance to get in a workout while raising money for great causes. The Half Hour Charity Chase is this: Run or walk around the track as many times as you can in 30 minutes, and Rockcastle Regional Hospital will donate $1 for every lap you complete to the charity you chose upon registering (a list of charities will be provided). The popular fastest-kid-in-town race and family relay race will also be held and are sure to be as fun as ever. As in years past, the registration fee is a canned good that goes to the Grateful Bread Food Pantry. (Limit 200 participants in the Charity Chase). FIND US ON FACEBOOK: /COUNTYWIDESTRIDE GO TO ROCKCASTLEREGIONAL.ORG/RACE FOR MORE RACE DETAILS PAGE 6 STRIDES

7 COMPLETE SEVEN RACES Complete 7 races for a dri-fit longsleeved Countywide Stride t-shirt TRY FOR 10! Complete 10 races for a dri-fit long-sleeved t-shirt and a $25 gift certificate COMPLETE ALL 12 RACES All 12 races for dri-fit long-sleeved t-shirt, $25 gift certificate, and a personalized commemorative plaque ROCKCASTLE ALZHEIMER S 5K RUN/WALK JULY 8 8:00 AM This race is a flat summer run, straight out a beautiful country road that meanders through sun and shade and by a cool trickling stream, and then back to the finish. Proceeds benefit the Alzheimer s Association. THE REN10 10K RUN/ 5K WALK BY THE LAKE AUG 12 7:30 AM We introduced this race last year and were blown away with the response. It s staged at Renfro Valley, same as November s Rock N Run, starting on Hwy. 25 and running around the lake and back. The course offers beautiful scenery and is mostly flat. This will be great for anyone interested in a first-class 10K, and it will offer past Rock N Run participants a chance to see our beautiful county in a more scenic time of the year. LIVINGSTON LEAP 5K SEPT 2 8:00 AM Talk about scenery this course takes you near the Daniel Boone National Forest on some of the prettiest roadway you ve ever seen. Livingston, one of Kentucky s few designated Trailtowns, embraces this race and welcomes participants with open arms. Proceeds go to the Livingston Homecoming Committee. SEPT 9 BONUS EVENT! SMOKIN BUTT RIDE Like 2016, this year you have an additional chance to earn incentives. Send us proof of participation in Danville s Smoking Butt bike ride, and we ll count that toward your CWS race total! For more information, visit Kentuckybbqfestival.com BITTERSWEET 5K RUN/ 2 MILE WALK OCT 7 7:30 AM This tradition-rich 5K has been the measuring stick of fitness for many participants for more than 20 years. It kicks off Saturday morning activities of the Bittersweet Festival, and takes you down Mt. Vernon s historic Main Street. It s usually cool and the course finishes on a nice and easy downhill it s a good race to try for a PR. RENFRO ROCK N RUN HALF MARATHON, 5-MILER AND 5K NOV 11 8:30 AM Runners and walkers come from far and wide and can t say enough about the homespun flavor of this race, the challenging but scenic course, and the enthusiasm of the volunteers. Heck, the race, now in its fifth year, even has its own theme song. Whether they run the half marathon with its views of the lake and countryside, sprint through the 5K, which benefits Girls of the Run, or trek the new 5-miler, most leave saying they ll be back. Proceeds from the Half benefit the Christian Appalachian Project. JINGLE BELL 6K DEC 2 8:30 AM Renfro Valley Entertainment Center Put your bells on, hope for snow and expect some special Christmas surprises as we work to make this race - Rockcastle Regional s oldest - special every year. Proceeds go to Rockcastle Regional s Miracle Fund, which is our patient assistance fund. STRIDES PAGE 7

8 STRIDES TEAM ELITE WINNERS VOLUNTEER OF THE YEAR VOLUNTEER GROUP OF THE YEAR Around 80 Countywide Stride participants attended the fifth annual year-end awards night at Rockcastle Regional Hospital. Incentive prizes were given to those who completed 7, 10 and 12 races. Pictured are some of the 37 brave souls who completed at least 12 monthly run/walks during the year. Melissa Brock, administrative assistant and oncology service line manager at Rockcastle Regional Hospital, was given the Volunteer of the Year Award for her work with the Countywide Stride since its inception. Assistant Chief Larry Albright accepted the Volunteer Group of the Year Award on behalf of the Brodhead Fire Department. As the most consistent and highest performing team, We Run This Town won the 2016 Stride Elite team challenge for the second year in a row. Pictured from left are Richard Birney, Becky Hardwick, Stephanie Hines and Teresa Hamilton. Not pictured is Alyssa Cox. RACE Snowball Express 4K for Heart Health St. Patrick s Day 5K Fairview Run for Missions Brodhead Hustle Fit Family Run Alzheimer s 5K Ren10 Livingston Leap Emergency Mile Bittersweet 5K/2M Renfro Rock N Run Jingle Bell 6K DONATIONS TO CHARITIES $2, $1, $1, $2, $ crates of canned goods $ $ $ first responders free entry 51 students free entry $3, $1, TOTAL: $15, PARTICIPANTS TOTAL: 2,456 PAGE 8

9 Fifth annual year-end awards night at Rockcastle Regional Hospital COMPLETED ALL 12 RACES COMPLETED AT LEAST 7 RACES Jennifer Alsip Tiffany Anglin Jesse Artley Dianna Barnett Tabitha Bell Tara Boone Ed Bowling Candace Caldwell Rhonda Childress Veronica DeBord Jacob Dobbs Taylor Elam JW Erwin Jr Tim Frith Erin King Jasie Logsdon Monica Martin Sheila McFerron Becky McKinney Walter Norris Gracie Peavie Jennifer Peavie Luke Peavie Kristi Reynolds Edie Sagraves Angie Woods Angela Wyatt Heather York COMPLETED AT LEAST 10 RACES Lavada Adams Paula Amyx Tammy Bailey Eldon Baker Sherry Baker Teresa Blair Morgan Bray Charles Bullen Tim Burdett Jennifer Burton Shannon Burton Marcia Cain Doris Caldwell FINISHED ALL 12 RACES Ann Abney JoAnna Albright Richard Birney Misty Blaylock James Bullen Twila Burdette Charon Burton Lauren Burton Jennifer K Carpenter Raychel Carpenter Curtis Cash Ginger Cash Paige Cash Aaron Clark Alyssa Cox Jerry Cox Kim Crawford Kristi Cummins-Sparks Daniel Dobbs Kayla Dobbs Alisha Fox Lindsay Gabbard Amy Gosser Patricia Halcomb Stephanie Hines Kandie Kelley Carolyn Collins Gayle DeBorde Barbara DeChambeau Rachel Denney Regina Elam Teresa Hamilton Becky Hardwick Trevor Hemsley Casey Hunt Hal Hunt Kyla Jones Rhonda Knight Chelsen Larkey Lindsey LaBore Annette Lawrence Cheryl Mcclure Leo McMillen Kristin Miracle Melinda Osborne Trisha Parsons Jil Pillion Jaime Smith Lisa Smithern Jamie Todd Emily Valentine Anastasia McKinney Cheryl Mullins Rodney Mullins Ken Pillion Roger Proctor Shari Proctor Rebecca Rawlins Emily Sanders Wendy Sowder Ambrose Wilson Karen Wilson Photo by Ruby Cline-Eaton STRIDES PAGE 9

10 SURVEY 40 SURVEYED 24 RUNNERS. 6 WALKERS. 10 RUNNER/WALKERS. WHAT S YOUR FAVORITE BEFORE/AFTER RUNNING FOOD OR DRINK? Most popular: Banana (11), Peanut butter (5) Most interesting: pancakes, coffee, peanut butter and crackers, and cereal with almond milk WHAT DO YOU MOST OFTEN THINK ABOUT WHILE RUNNING OR WALKING? Everything hurts! How lucky I am to be able to run How much further? How pretty the scenery is, and I thank God for the ability to get out and move How slow I am lol My children and grandchildren Why do I do this? Where s the finish line? HOW DID YOU GET STARTED RUNNING OR WALKING? I bet someone I would run it and finish it. I wanted to exercise and didn t have time to walk. My solution was to run. My now wife started running to get in shape when we were dating. I started running to keep her company and found out I liked it too. To set an example for my son. Wanted to do better than my boss. Wanted to see if I could actually run a mile without stopping. SOME POPULAR RUNNING SONGS: Can t Stop the Feeling Footloose Give Me Three Steps Good-Hearted Woman No music for me enjoy nature s sounds FAVORITE RACE OF THE YEAR? 1st place: Jingle Bell 6K 2nd place: Run the Bluegrass Half Marathon FAVORITE RUNNING QUOTES: Don t give up. Don t ever give up. Jim Valvano Hebrews 12:1: Let us run with perseverance the race that is marked out for us. I have run the good race. You will finish my daughter All of you fast people up front; walkers in the back PAGE 10 STRIDES

11 IS EXCELLENT 5 IS POOR HOW MANY MILES DO YOU RUN PER WEEK? AVERAGE 18 MOST 50 YOUR ADVICE TO NEW RUNNERS AND WALKERS: Be patient with yourself and remember to enjoy the sites along the route. Buy good shoes and don t be too hard on yourself. Don t get ahead of yourself. Build yourself up slowly to prevent injury. Don t quit. You are running circles around people on the couch. UNUSUAL OR FUNNY THINGS THAT HAVE HAPPENED TO YOU AT A RACE: Being told by my 3-year-old grandson that I was too slow to push him in his stroller during a 5K. Running with my 8-year-old granddaughter in St. Patrick s Day run at Renfro Valley two years ago. Halfway into the race, it began sleeting heavily. She s not usually allowed out to play in freezing temps and sleet, yet we were running with a couple hundred others, in the same weather. It was the first event we did together will always remember it. Placing second in my age group in one of the first races I did. I was secondto-last finisher. Saw a friend at a race and thought how glad I was that he had come. Two races later, after the race, he asked me out, and we ve been dating ever since. This includes doing all of the races! HOW MANY RACES DO YOU PLAN TO DO IN 2017? Average: 17 Most: INJURY REPORT: Twenty-six of 39 respondents reported no injuries. The most common injury was to the knee (3), while two reported ankle problems and two had iliotibial (IT) band issues. Start our slow, increase slowly, and listen to your body. You can do it! Just take it slow. Run for 30 seconds straight. Next day, 45 seconds. Build gradually. Before you know it you ll be running many miles. Photo by Ruby Cline-Eaton STRIDES PAGE 11

12 THE UNFORGETTABLE ROCK N RUN Photo by Selena Thompson Cold, sleety weather didn t dampen enthusiasm at the fourth annual Renfro Rock N Run Half Marathon and 5K. From the Rockcastle County Girls on the Run (above) to the many volunteers such as Emily Deubel (far right) and Luther Allen s motorcycle crew, it had the same support and flavor as always. There was even an Elvis sighting. Anthony Hightshoe, as the King himself, is pictured after running through the Tunnel of Run. The fourth running of the Renfro Rock N Run might have been the most interesting yet. The night before the event, National Guard helicopters dipped giant containers into Lake Linville and whisked them away to douse a nearby forest fire, a common event in what was one of the driest and warmest Novembers in memory. Many wondered, would smoke affect the race? Then, with the suddenness of a starting gun, and within a few minutes before it went off, freezing cold air, rain, wind and sleet swept into the Valley, putting out fires but not dampening the enthusiasm of the 444 participants from 13 states who had come to experience the uniqueness of the Rock N Run. The race had all of its characteristic color, music and energy, and then some. Twenty two Rockcastle Girls on the Run took to the 5K course for their season finale, joined by dozens of others, including Elvis. Who knew The King was a runner? And the distance runners weren t about to miss what they had worked for. Billed as one of Kentucky s most fun half marathons, the Rock N Run is known for having its own theme song and annual music video. It was even featured in the November 2016 issue of Kentucky Living magazine. This year, it provided an even more festive atmosphere, in spite of the cold. There was a 14-foot selfie guitar and the conversion of the tunnel near the finish to the unforgettable Tunnel of Run. The volunteers, as always, finished first in the minds of the participants. Their energy and the beautiful course scenery were mentioned most on the post-race survey. Gorgeous run and very well organized, one participant said. I ran two other half marathons this year in central Kentucky, and I have to say this was by far my favorite. PAGE 12 STRIDES

13 I RAN TWO OTHER HALF MARATHONS THIS YEAR IN CENTRAL KENTUCKY, AND I HAVE TO SAY THIS WAS BY FAR MY FAVORITE. Photo by Tammy Sowder Photo by Susan Turley Photo by Tammy Sowder Photo by Tammy Sowder STRIDES PAGE 13

14 SCRAPBOOK Do you recognize any of these faces? Be the first to IDs of one of the photos to kayla.rowe@rhrcc.org and receive a free extra t-shirt at your next Countywide Stride event! (Limit one ID ed photo per person). For example, type Number 17 is John Smith, then type your name. (Note: you may identify yourself). For photos showing multiple people, you need only to identify one. Photos by Ruby Cline-Eaton and Susan Turley. Number 8 was submitted PAGE 14 STRIDES

15 5 the th annual Half Marathon, 5-Miler NEW and 5K NOVEMBER 11, Like Renfro Rock N Run on Facebook to stay informed and to see more photos from last year

16 STRIDER KNOCKS OUT 2,016 MILES IN 2016 Here s the thing about covering 2,016 miles in a year by foot: you do not want to get behind. Do your 5.5 miles a day, and you ll be fine. Miss a few days, and you have some 17-milers to look forward to. That s what Rhonda Knight discovered, but she did it, 17-milers and all. Running 2016 miles in a year sounds daunting, but Rhonda has come to love challenges. Having never run or participated in sports before, she took up run/walking in 2004 at the age of 44. Since then she s won more than 100 medals, completed many half marathons and even a marathon. When I was younger, I d see someone out running, and I would be like, Man, they re crazy! Now people probably say that about me, said the Corbin resident who is a registered nurse. She got wind of the Countywide Stride a few years ago and has been a faithful participant, completing 13 races this year, seven last year, and seven before that. The 2013 Renfro Rock N Run was her first half marathon, and she s done every Rock N Run since. Toward the end of last year, she heard about the 2016 challenge and logged onto runtheyear2016.com for details. Then she set her mind to it. Through heat, rain, snow, wind and the monotonous hum of a treadmill, she did it. It s just something I m proud of, she said. I thank God for the strength to do this at my age. It and run/walking a marathon were the most challenging physical activities I ve ever done. WHEN I WAS YOUNGER, I D SEE SOMEONE OUT RUNNING, AND I WOULD BE LIKE, MAN, THEY RE CRAZY! NOW PEOPLE PROBABLY SAY THAT ABOUT ME. PAGE 16 STRIDES

17 What s better than saving on a race by pre-registering? Saving even MORE on 10 races by pre-registering for the year! One price of $155 registers you for 10 Countywide Stride races in That s a savings of a total of $15 off the normal pre-registration price! January s Snowball Express 2-mile run/walk February s 4K for Heart Health run/walk March s St. Patrick s Day 5-mile run/5k walk April s Fairview 5K run/walk May s Brodhead Hustle 5K run/walk July s Alzheimer s 5K run/walk August s Ren 10 10K/5K (either race) September s Livingston Leap 5K run/walk October s Bittersweet 5K run/walk December s Jingle Bell 6K run/walk Price does not include: June Fit Family Run (admission is a can of food) September s Smoking Butts Bike Ride in Danville November s Renfro Rock N Run By bundling, you save $15 and the trouble of registering one race at a time because you will be automatically registered for each event. WHO S READY TO COMMIT? To register, make check to Rockcastle Regional Hospital and mail to: Kayla Rowe Rockcastle Regional Hospital 145 Newcomb Avenue Mt. Vernon, KY Or go to rockcastleregional.org/race/news Deadline to register is: January 25 Questions? Contact Kayla Rowe at or kayla.rowe@rhrcc.org STRIDES PAGE 17

18 MARKEY CANCER CENTER In a region where cancer is at its worst, it takes bold action to make a difference. That s why the University of Kentucky Markey Cancer Center has set an ambitious goal: significantly reduce cancer incidence and mortality in our state, and the Appalachian region, by With the momentum we re building, we believe MARKEY CAN do it. Follow our journey at ukhealthcare.com/lesscancer

19 ALL IN THE FAMILY The goal of the Countywide Stride run/ walk series is less about competition and more about fun and fitness. A good way to achieve both is by participating in the events as a family. Several families have taken advantage of our low registration fees and relaxed atmosphere. Clockwise from top left are Howell Holbrook and daughter Hope, Curtis Cash and daughter Paige, Erin King and daughter Emma, sisters Vergie Cleghorn, Bert Flynn and Darcus Baker, and Travis Richardson with son Parker. Top right photo by Ruby Cline-Eaton. Others by Susan Turley. STRIDES PAGE 19

20 P.O. Box 1310 Mt. Vernon, KY NONPROFIT ORG. U.S. POSTAGE PAID SOMERSET KY PERMIT NO. 299 ROCKCASTLEREGIONAL.ORG