Race Season
March 2024 Report
March 2024 results kicked off with a stand out for the 23-24 race season. Our own Jose Lim is no stranger to long distance runs, having completed four of the World Marathon Majors in his career at New York, Boston, Chicago and Berlin. Well, Joey Go added the prestigious Tokyo Marathon to his trophy cabinet on March 3, 2024. Jose finished the course in 4:42:06, which left him in 21,505 place in the massive field and number 105 in his age group (trust me, that’s good). Congratulations to Jose who needs just the London Marathon to complete his World Marathon Major Six Star journey. Way to go, Jose!
Meanwhile across the world, intrepid teams from FRWFL were in the no less exotic location of Miami-Dade County to participate in two spotlight events. First, we take you to South Beach for the annual 305 Half Marathon and 5K. Four of our own tackled the course, led by Evan Richard at 1:57:02. Hot on his heels were Guillermo Barreto (2:00:49), Michael Nendick (2:03:55) and Rick Buckheit (2:08:10). To round out the racers, FNU Juwandinata competed in the accompanying 5K, finishing in 32:22. Great job, guys!
The FRWFL Triathlon Team represented the club at the 305 Triathon on beautiful Virginia Key. The team enjoyed the amazing views of downtown Miami as they swam, biked and ran in the sprint triathlon competition. Our top finisher was Tom Conlon, completing the challenge in 45:31. Tom finished 11th overall and first in his age group. Amazing time! The rest of the team featured two pairs who finished with similar times. First, Roger Chandler (58:50) and Don Whittaker (58:51) finished within one second of each other. They finished second and third in their age group, respectively. Incredibly, Julian Biske (1:04:43) and Eric Runyan (1:04:44) repeated the one second difference feat just a few minutes later. Congrats to the tri team!
As everyone took a breath on March 10, Evan Richard carried the flag on his own and time traveled to the I Love the 80s 5K in Davie. Evan burned up the course and finished in a totally tubular time of 22:57, good for third place overall. Radical!
The Shamrock Run is an annual favorite on the South Florida race calendar, especially in a year like 2024, when March 17 falls on a Sunday. Fifteen FRWFL members donned their best green to enjoy the course along Las Olas on a beautiful morning. Guiding the way we have a pair of familiar names to the leaderboard. Luke Marsh slayed the course in 26:42, good for 21st overall. And Emily Daycock came in at 26:52, 25th overall and third female finisher. Congrats to both! Tom Conlon took the FRWFL bronze medal with a speedy 29:00 finish. The rest of the team (in order of finish) were Michael Glikes (30:08), Rick Buckheit (32:18), Ray Willis (33:08), Zach Strong (33:45), Mark Cotovsky (37:43), Gabriel Ferwalt (41:35), Paul Clifford (43:29), Craig Booth (46:38), Edward Hashek (46:46), Guillermo Barreto (46:47), Byron Irmeger (46:47) and Pasco Loffredo (50:57). Great work by all!
Also on March 17, a shamrock of a different distance was happening in Virginia Beach, Virginia, where Evan Richard continued his non-stop month with the Shamrock Marathon. Evan completed the 26.2 mile course in a very impressive 3:40:48! Way to go, Evan!
And just a bit further north, Michael Hall was participating in the NYC Half, a scenic journey from Prospect Park in Brooklyn to Central Park in the heart of Manhattan. Michael finished with a time of 3:07:05. Congratulations, Michael!
Just five running results remain in the month but three of them belong to one person. We will give you a moment to guess who the guilty party is… and of course, it’s Evan Richard! First, Evan ran back-to-back half marathons on March 23 and 24. What a feat! Evan completed the Sunrise Half Marathon in 2:06:27 and followed that up by torching the course at the Run Doral Half Marathon. He finished Doral in 1:45:40, good for 8th in his age group. And Emily Daycock joined Evan in Doral, blazing through the field in 1:35:50, which is good for the number three female finisher. Great accomplishment by both!
We travel to the west coast for our next athlete. It’s none other than Jack Milam, who competed in the GOVX San Diego Half Marathon. Jack enjoyed chilly conditions and battled the winds, but he finished in a quick 1:56:19. Way to go, Jack!
Checking in with the triathlon team, FRWFL was represented at the Swim with Nick Ocean Race on March 24 in Dania Beach. The event is held in honor of Nicholas Dworet, who died on February 14, 2018 at Marjory Stoneman Douglas High School. Nick was an avid swimmer and this charity swimming event is held annually in his honor. The event is a 1.2 mile open ocean swim and featured Thomas Nguyen (50:10), Helene Walisever (55:30) and Eric Runyan (57:33). Great work!
Our final result of the month belongs to Evan Richard. He managed to sneak one more half marathon into the month (that’s six races in March, but who’s counting). Evan ran in the Game On Run Singer Island Half Marathon and finished the course in 1:49:15. That time was good for 86th overall and 7th in his age group. Way to finish March strong! And congrats to all of our March runners!
Did we miss your race? Let us know here.
Spotify Spotlight
Our Spotify Spotlight for April shines on the Couch to 5K class of 2024. Did you know they’ll be “graduating” on April 20 (more about that later)? The group has been working hard since February and are in great shape to slay the goal race. What gets them moving? Members of the team have selected some of the songs that inspire them on the road.
Check out their playlist here.
#FRWFLFlashback
Our FRWFL Flashback for April is from our annual banquet, this edition in 2018. Do you have the 2024 edition on your calendar? It takes place on May 4 at Hagen Park Community Center in Wilton Manors. Aside from food and fun, the event will feature lots of fanfare, including recognition of our Couch to 5K team, highlights from the 23-24 Race Season and our Strava prize giveaways. Buy your tickets here.
Do you want to feature in a future FRWFL Flashback? Just drop your picture here: remember, the older, the better!
Links to Learn From
When you set a training plan, you’re likely to consider a few factors, including activity schedule, recovery time and nutrition. But do you ever think about your sleep schedule? You should! Getting good sleep is a huge factor in determining every athlete's performance and success. Website Run24.7 tells us how endurance athletes can improve their sleep. Find it here.
Upcoming Race Calendar
It’s April and this means that for our Couch to 5K program, the finish line is in sight! The 2024 edition of the program will wrap up at the Race to Cure Sarcoma. The 5K event takes place at Las Olas Beachfront Park. If you are in the program, don’t forget to sign up! Reach out to our club president for your complimentary entry code. And if you’re not in the C25K program, please come out and support our former couch potatoes. The link and a discount code are both available in the member’s only section of our website. And don't forget to join the Front Runners and Walkers Fort Lauderdale team when you sign up.
The start of May sees the Cinco de Mayo celebrations and there is no better way to join in the fun than at the Cinco De Drinko 5K Run and 1 Mile Taco Trot, held on campus of Nova Southeastern University in Davie. It’s actually three events in one: a traditional 5K, the Margarita Mile (featuring a pre-race drink) and for the little ones, the Taco Trot.
Finally, it’s not too early to start planning for June and Pride Month. A great way to kick the month off is by supporting our friends at Palm Beach Night Runners and joining in their Pride Run 5K, happening Friday June 7. Look for the discount code in the member’s only section of our website.
All of this information, including Hall of Fame and race calendars, is available at our Race Season page here. And please remember to submit your races as you know them at the Race Submission Form so we can give you the shout outs you deserve.
FRWFL Hall of Fame 2023-2024
David Abraham
Last Race:
Race to Cure Sarcoma
April 20, 2024
Abner Alvarado
Last Race:
Night Runners West Palm Beach Pride 5K
June 2, 2023
Nicholas Alvarado
Last Race:
Uptown 5K on the Runway
November 18, 2023
Justin Armstrong
Last Race:
Rainbow 5K
February 4, 2024
Guillermo Barreto
Last Race:
Race to Cure Sarcoma
April 20, 2024
Julian Biske
Last Race:
305 Triathlon
March 3, 2024
Craig Booth
Last Race:
Race to Cure Sarcoma
April 20, 2024
Rick Buckheit
Last Race:
Fort Lauderdale Shamrock Run
March 17, 2024
Robert Carpenter
Last Race:
Rainbow 5K
February 4, 2024
Ryan Chiarello
Last Race:
Kid Hero 5K
January 27, 2024
Paul Clifford
Last Race:
Fort Lauderdale Shamrock Run
March 17, 2024
Kevin Cochrane
Last Race:
Publix Fort Lauderdale A1A Marathon
February 18, 2024
Renzo Conde
Last Race:
Bank of America Chicago Marathon
October 8, 2023
Tom Conlon
Last Race:
Fort Lauderdale Shamrock Run
March 17, 2024
Mark Cotovsky
Last Race:
Fort Lauderdale Shamrock Run
March 17, 2024
Pedro D'Armas
Last Race:
Rainbow 5K
February 4, 2024
Patrick Daly
Last Race:
Publix Fort Lauderdale A1A Half Marathon
February 18, 2024
Emily Daycock
Last Race:
Race to Cure Sarcoma
April 20, 2024
Mike Deleon
Last Race:
Night Runners West Palm Beach Pride 5K
June 2, 2023
Jim Demarest
Last Race:
Race to Cure Sarcoma
April 20, 2024
Eric Edison
Last Race:
Rainbow 5K
February 4, 2024
Gabriel Ferwalt
Last Race:
Race to Cure Sarcoma
April 20, 2024
Rob Fowler
Last Race:
Race to Cure Sarcoma
April 20, 2024
Rudy Galindo
Last Race:
Rainbow 5K
February 4, 2024
Michael Glikes
Last Race:
Race to Cure Sarcoma
April 20, 2024
Coco Goytizolo
Last Race:
Fort Lauderdale Jingle Bell Jog
December 24, 2023
Mike Green
Last Race:
Rainbow 5K
February 4, 2024
Michael Hall
Last Race:
United Airlines NYC Half
March 17, 2024
Micah Hannon
Last Race:
Publix Fort Lauderdale A1A Marathon
February 18, 2024
Phil Harris
Last Race:
Rainbow 5K
February 4, 2024
Frank Hasenwinkel
Last Race:
Race to Cure Sarcoma
April 20, 2024
Edward Hashek
Last Race:
Race to Cure Sarcoma
April 20, 2024
Christie Henderson
Last Race:
Mazda Ironman 70.3 Los Cabos
November 5, 2023
Vanessa Hudson
Last Race:
Race to Cure Sarcoma
April 20, 2024
John Hunter
Last Race:
St. Pete Run Fest Rollin' Oats Tropical 10K
November 11, 2023
Byron Irmeger
Last Race:
Race to Cure Sarcoma
April 20, 2024
Jason Johnsen
Last Race:
St. Pete Run Fest Regenexx Half Marathon
November 12, 2023
Jason Juffras
Last Race:
Rainbow 5K
February 4, 2024
Fnu Juwandinata
Last Race:
305 Half Marathon 5K
March 3, 2024
Christopher Kubik
Last Race:
Rainbow 5K
February 4, 2024
Yury Kutchinsky
Last Race:
Rainbow 5K
February 4, 2024
Jose Lim
Last Race:
Tokyo Marathon
March 3, 2024
Pasco Loffredo
Last Race:
Race to Cure Sarcoma
April 20, 2024
Sal Lopez
Last Race:
Publix Fort Lauderdale A1A Half Marathon
February 18, 2024
Luke Marsh
Last Race:
Fort Lauderdale Shamrock Run
March 17, 2024
Chip Martin
Last Race:
Race to Cure Sarcoma
April 20, 2024
Samuel Martin
Last Race:
Celsius 5K
February 17, 2024
Eric Masse
Last Race:
Race to Cure Sarcoma
April 20, 2024
Bill McDonald
Last Race:
Rainbow 5K
February 4, 2024
Jay Mellinger
Last Race:
Kid Hero 5K
January 27, 2024
Tony Mendoza
Last Race:
Race to Cure Sarcoma
April 20, 2024
Jack Milam
Last Race:
GOVX San Diego Half Marathon & 5K
March 24, 2024
Michael Nendick
Last Race:
305 Half Marathon
March 3, 2024
Thomas Nguyen
Last Race:
Swim with Nick Ocean Race
March 24, 2024
Miguel O'Dell-Perez
Last Race:
Race to Cure Sarcoma
April 20, 2024
Jeffrey Oliverio
Last Race:
Race to Cure Sarcoma
April 20, 2024
Milos Pelski
Last Race:
Rainbow 5K
February 4, 2024
Nestor Pineda
Last Race:
Publix Fort Lauderdale A1A Half Marathon
February 18, 2024
Ashley Pruden
Last Race:
Rainbow 5K
February 4, 2024
Clive Ray
Last Race:
Race to Cure Sarcoma
April 20, 2024
Evan Richard
Last Race:
Game On Singer Island Half Marathon
March 30, 2024
Barry Roby
Last Race:
Race to Cure Sarcoma
April 20, 2024
Ricardo Rodriguez
Last Race:
Rainbow 5K
February 4, 2024
Eric Runyan
Last Race:
Race to Cure Sarcoma
April 20, 2024
Zach Ryba
Last Race:
Walt Disney World Marathon
January 7, 2024
Zach Strong
Last Race:
Fort Lauderdale Shamrock Run
March 17, 2024
Todd Stuart
Last Race:
Florida Panthers Stache Dash 5K
November 18, 2023
Erik Svendsen
Last Race:
Rainbow 5K
February 4, 2024
Rob Thompson
Last Race:
Boston Marathon
April 15, 2024
Ray Thrower
Last Race:
Race to Cure Sarcoma
April 20, 2024
Ivan Tkachenko
Last Race:
Rainbow 5K
February 4, 2024
Daniel Trimbach
Last Race:
Las Olas Triathlon
April 14, 2024
Chris Tunkus
Last Race:
Rainbow 5K
February 4, 2024
Timothy Turcotte
Last Race:
Race to Cure Sarcoma
April 20, 2024
Adrian Vargas
Last Race:
Rainbow 5K
February 4, 2024
Helene Walisever
Last Race:
Swim with Nick Ocean Race
March 24, 2024
Don Whittaker
Last Race:
Las Olas Triathlon
April 14, 2024
Ray Willis
Last Race:
Fort Lauderdale Shamrock Run
March 17, 2024
Marcus Woolen
Last Race:
Rainbow 5K
February 4, 2024
Randy Zaritsky
Last Race:
Rainbow 5K
February 4, 2024
Race Season Results
Upcoming Races
Race Season Explainer
What is FRWFL Race Season?
This is a great place to start. Race Season is a new initiative to encourage members to participate in more organized races. Running and walking is at the core of what we do and we want to show off our club, our members and our accomplishments. And we all agree, more running and walking is a good thing. Race Season is underway now and will close with the date of our banquet in spring 2024.
The word “race” sounds very competitive: I am a slow poke or a walker. Is this program for me?
Absolutely! While we encourage competitive running, we recognize that this is not everyone’s style and this is OK. Whether you complete a marathon in under three hours or walk a 5K, the program is meant to be inclusive and open to all abilities, skill levels and speeds.
I have never participated in an organized event and am new to the sport.
No worries. The club is full of friendly people ready to help those just starting out on the runners’ journey. And race season will culminate at the Rainbow 5K 2024, which will feature the Couch to 5K program. There is plenty of time for you to get in on the fun.
Races are so expensive these days. Is there anything the club can do to help?
As a matter of fact, yes. We will continue to promote certain races as club races and these will be eligible for our Race Grants program, which can help cover part of your entry fees. Check out the Race Grant program at this link: https://www.frwfl.org/race-grants. Also, club members are also eligible for discounts to certain area races. Check out the race calendar in the member's only area of FRWFL.org.
OK, I’m in. I guess I need to do something to participate?
Yes, but just the bare minimum! We have created a link (FRWFL Race Season Submission) that we ask all members to complete before (or after) each organized event in which they participate. It’s a questionnaire with five questions: name, race name, race location, race distance and date. That’s it. Once submitted, we will take it from there. We’ll scour the internet for your results and collect the data. Again, it’s one form per race and races since May 1, 2023 are eligible for submission.
What happens after my race?
We will celebrate you and your accomplishment. We will give you a shout out at the weekly runs, post on our social media and your results will live forever in a special section of our website, the FRWFL Hall of Fame. Plus, we will recognize everyone at the 2024 banquet. We will give awards to the fastest runners in various categories. And everyone who completes an organized race will be entered into a drawing to win a prize for each distance (5K, 10K, half marathon and full marathon). Fast or slow, everyone has a shot to win! Awards will also be presented for runners that go above and beyond (think, furthest distance traveled to a race, most races, etc.).
Anything else?
The office of the race coordinator will send a monthly e-mail, with information on upcoming races, shout outs, training tips and more. And we’re open to suggestions, including recommendations for our monthly Training Club outings.
Is there any fine print?
Of course. To qualify for awards, members will need to have been a paid member at the time of race completion and also at the time of the 2024 banquet. Only organized races count: we love that you run or walk every day but those daily sessions in your neighborhood or our weekly runs won’t be eligible for the program.