The TROTTER CHRONICLES Dedicated to Runners of All Levels

Summer 2016 Newsletter of the Arlington Trotters Running Club

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In This Issue From the Editor FRONTIER DAYS STAMPEDE Frontier Days Greetings and welcome to the RUN – July 3, 2016 Volunteer Schedule 2 Summer 2016 edition of the Trotter newsletter. Those hazy, lazy days of Dork Side 3 summer. But don’t be lazy, get out From Ray Holpuch 5 there and join us. Remember, “To sweat is good for the soul as I like to From the Pres 7 say. But Men sweat and Ladies AT Reference and perspire, correct?”  Events 10 The Articles this month from our Our Steve Sawyer, Trotter Vice contributors are well worth the Trotter Pics 11 read. Enjoy and feel free to President and longtime member is comment on any of your also the Race Director for From the Editor 13 experiences or anything within Stampede Run (Arlington Heights): Club Application 14 this newsletter. http://www.itsyourrace.com/event. aspx?id=5616 We welcome new members – Tina Marinaro, Pavan Gudiyella HE NEEDS VOLUNTEERS!!!!! and Robin Sampliner. Come join us for our group runs, at our next For pre-race day preparations and race meetings and events to come. day assistance in several areas; Upcoming Events: Please contact him at: Barbeque Run and Eats – Held in the www.frontierdays.org/stampede Summer time once a month on or at Thursdays from May through [email protected] August. The remaining 2016 dates Also see the tasks and volunteers are: needed on the next page. July 21 and August 18. The Trotter Chronicles Summer 2016

2016 Stampede Race Volunteer Summary Task List

Task Date Location Time needed (# of)

Packet Stuffing Party Thurs, June 30 Old Sylvia’s on Rand Rd, so of Thomas 6:30pm

Packet pick up Saturday, July 2 Runners Hi N Tri 2 hour shifts 10am-6pm (6)

Finish line set up Saturday, July 2 Front of Rec Park 5-7:30 pm (6-8)

Day of Registration Sunday, July 3 Front of Rec Park 6:15-8:00am (5)

Cashiers Sunday, July 3 Front of Rec Park 6:15-8:00am (5)

Data Entry (w/timer) Sunday, July 3 Front of Rec Park 6:15-8:00am (5)

Pre-registered Packet Sunday, July 3 Front of Rec Park 6:15-8:00am (8)

Pick Up

Post Race Food Sunday, July 3 Front of Rec Park 6:15-9:30am (10+)

Set Up/Clean-up

Gear Check Sunday, July 3 Lawn Across from Rec Park 6:15-9:00am (1)

Race Marshals Sunday, July 3 Various Locations 7:00-8:30am (80)

Water Stop/Aid Stations Sunday, July 3 Start, Finish, 4 on Race Routes 7:00-8:30am (40+)

Miscellaneous Sunday, July 3 Help Pick Up 8:30-10:00am (12)

The Trotter Chronicles Summer 2016

Tales from the Dork Side By Trisha Dean Muscle memory.

As runners and triathletes, we and other end of the year events. often jokingly refer to relying on This schedule did not leave much muscle memory to complete a race time for training. I ran Saturday when we are not trained. I found and Sundays, and other than that, this definition: “When a some weeks I didn’t get much movement is repeated more than a few walks in. I over time, a long-term managed to get in several bike rides of about 15 miles. muscle memory is created for that task, eventually I would highly NOT recommend Trisha Dean has been an this training plan for anyone signed Arlington Trotter member allowing it to be up for a half marathon, a triathlon, since 1985 and has served as President, V.P, Social performed without a European bike trip, or even a 5K. Director, Program Director, conscious effort.” Yet, I was signed up for all of these. and Newsletter Editor. I registered long before I thought I Trisha has captained the I was never one to go into a race would be working full time plus. Chicago Marathon aid without being properly trained. station for the Trotters The first event was the Ice Age 50 since 1989. She has Slightly undertrained, maybe, but I completed 30 marathons, was trained to do the distance half marathon May 14. For once in including 6 Boston (with the possible exception of my my life, I recognized that it would Marathons, and over 100 first Ice Age 50, for which I had be a dumb idea to run this distance triathlons. She has also with a long run of 7 miles. So I ran completed four Ice Age never run more than a marathon). 50 Mile races. Trisha was the first loop and bagged the rest. formerly assistant principal This year, as I mentioned in the last I felt a nagging guilt, but I knew it at Buffalo Grove High column, I was working full time for was the right thing to do. I didn’t School, holds a Ph.D. from 19 weeks as a sub for two special need to get injured for my other Loyola University Chicago, education administrators. I was and currently teaches upcoming events. graduate classes at still teaching graduate classes for National-Louis and National Louis, still trying to keep The Salute 5K in Arlington Heights Concordia universities. up my volunteer work for daughter was my next event May 29. I did manage to run the whole thing, but Rui’s school and church, and still I think it was my slowest 5k ever, attending all of Rui’s May activities- violin concerts, piano recitals, truly a PW (personal worst). soccer games, parent meetings,

The Trotter Chronicles Summer 2016

Then I found myself standing in was perfect- 60s to 70s, much front of Wolf Lake in Hammond IN better than the monsoon in 2015 at the start of Leon’s Triathlon and the 20 degree temperature Tales from June 5. I had been swimming drop to the 40s in 2014. exactly once since January, a the Dork Side I headed off on the run, a much whopping half mile over Memorial improved course from a few years continues…. Day weekend. ago. There is now a bike path Good thing my original sport was around Wolf Lake, which the swimming, I told myself. Muscle course follows. I confess I had to memory. take walking breaks through the water stations, with a few others I shoehorned myself into my thrown in for good measure. Years wetsuit and jumped into the ago I would have never walked in a blessedly temperate lake. The race. But hey, this one was about course had to be short, because I survival. know I can’t swim half a mile, untrained, in 13 minutes. But a I crossed the finish line happily, short course in this case was a barely avoiding a woman pushing a good thing. stroller who walked in front of me a few steps earlier. I even placed For those of you who have finished second in my age group. First place Leon’s, you know the claim to was captured by a very tall, thin, fame, other than the extensive and fit newly 60 year old. The opening ceremony with numerous good news is I couldn’t have military personnel, is that Cline beaten her even if I was well Avenue is completely closed for trained. the bikers. For some reason, this year Leon planned a new bike So as I write this, I am on the VBT course on Calumet with a few bike trip through the Czech other offshoots. While it sounds Republic, Germany, and Austria. great to bike on a closed Cline, the We rode 10 miles yesterday, 25 bad news is that it is much hillier today, and 44 are on the schedule than expected, with hilly on and off tomorrow. Do I recommend this ramps and bridges that are also tour after biking 15 miles several hilly. So the new bike course was times on the Prospect Heights bike substantially less hilly, if windy. I path? would bike 20 mph in one direction Not at all. But I am relying on and 12 mph in the other. I got muscle memory! through it, however. The weather

The Trotter Chronicles Summer 2016

Loving Your Meet Ray Lymphatic System to new pathogens. Being a casual observer of things The lymphatic system influences Holpuch our that affect our health and the the functioning of every part of our newest workings of the human body, I bodies and immune system. couldn’t help but stand in awe of Therefore, it deserves the same if contributor the importance of the lymphatic not more attention that we as system after reading a magazine runners give other systems within article by Life Time Fitness some our body. I have found some ways time ago (think way-back that we can take care of this machine). I hope to share in this system in a simple way to keep us article some ways that we can healthy, feel better and to perform passively and actively take care of our best in our training runs and this often overlooked system to races. The lymphatic system can improve our health, feel better on become sluggish (Like the day I hit a daily basis and have more energy. Ray Holpuch has been an the wall at Barrington on one of my Arlington Trotter member The lymphatic system consists of first runs there – go figure) since 1999. Starting with resulting in muscle soreness and the Tuesday night runs at semi-clear fluid, organs, lymph stiffness in the morning, tiredness, Runner’s High, club nodes, ducts and vessels located in members gradually lured our neck, armpit, and groin and bloating, itchy and dry skin. Here him to runs and races within the chest and abdomen. are some ideas to help you (with including Saturday runs at your medical provider’s blessing) Busse Woods, Sunday runs It moves lymph fluid from various keep this important system in good at Barrington Hills, Chicago Marathon, S-No-Fun, Elgin tissues to the bloodstream and has condition: Fox Trot 10 miler, three main purposes: It is part of

Thanksgiving and New- our immune system. It balances 1. Reduce stress (obvious, but go Years runs at Long Grove ahead – take that deep breath, fluids in the circulatory system. It and many other race be here now!) destinations generating a helps to absorb fat-soluble long list of great memories. nutrients. It is in affect a drainage 2. Eat healthy food for good He attended school at system bringing suspect materials digestion. Most of the body’s Harper College in Palatine (toxins, bacteria etc…) to “nodes” lymph surrounds the gut (Gut and Washington University Associated Lymphatic Tissues). School of Architecture in St. for our immune system cells to Louis and has worked in take a look at and destroy if Eat with the seasons like our animal friends. several positions in the necessary. Swollen lymph nodes fields of Architecture and are convincing evidence that their Civil Engineering in the 3. Stay hydrated, drink water, private and public sectors. filters have gone to work behind electrolytes, tea, and healthy He currently works for the scenes to fight off an infection. fruit juices. Globetrotters Engineering Lymph nodes have a long memory Corp. in Chicago as a term- and assist with adaptive immunity agreement resident

The Trotter Chronicles Summer 2016

Meet Ray 4. Reduce consumption of 6. Get a massage (gentle is better processed foods, dairy and for the lymphatic system) Holpuch white flour. Eat beets and other “red” foods like cherries, 7. Take a hot soak (or alternate (continued) berries and cranberries. Eat hot and cold baths to pump fruits, vegetables, nuts, etc… those blood vessels and Ray’s Bio continued… promote blood flow). Consider I was saving my “liver bomb” adding sea salt and engineer assisting the recipe for a future article titled aromatherapy oil to stimulate project foreman with “love your liver” but here it is and draw out toxins from your documentation of water now: Wash and cut the “earthy skin. Take a sauna or steam main replacement projects parts” off the skin of a couple bath. Acupuncture can help in various locations on beets and cut into sections, cut lymphatic system circulation. Chicago’s North side by Water Management’s in- 1 or 2 packages of unpeeled 8. Jump on a miniature house city crews. He has an carrots and 2 golden delicious attitude of gratitude for apples into sections and run trampoline (I think there may being blessed with several them through your Jack Lalanne be one in the garage behind children and grandchildren, juicer for a scary-looking but the mister turtle pool, the kids’ some of whom run faster absolutely delicious healthy flotsam and jetsam, the un- than him. We shared many drink. Bathroom alert: Don’t repaired car and all the other long runs through drink this concoction too fast light and dark matter that was Barrington Hills over the (or you're next running attracted to and converged in years. He and his life destination may be to the what must be this galaxy’s partner and inspiration black hole). Gloria Moritz recently bathroom.). After drinking it, hosted the June BBQ Run. you’ll feel like you are 20, look Thanks for that Ray and younger, and be smarter (won’t 9. Take enzyme supplements to Gloria. help your 401K but maybe will digest organic debris in the help your 10K). Enjoy! Sorry – I circulatory and lymphatic digest… back to the discussion. systems.

5. Stretch, perform floor 10. Go for a gentle run! exercises and resistance

training, take a yoga class or, my favorite - Qi Gong, walk, So there…love your lymph! How jump, swim, walk your dog, many other words can you think of walk on a trail. Run a hundred miles on a trail if you want. that when said, sounds like a leak (Just don’t soak your feet in from a punctured bicycle inner- cold water afterwards, it’ll tube! probably send the wrong message to your circulatory system). Be an active you as best you can. Am I singing to the choir here?

The Trotter Chronicles Summer 2016

Have you done your exercising this one. Honestly exercising hurts this one and it From the share of ‘Reverse needs the exact opposite, Exercise’ today? which I call Reverse Exercise. Head Trotter These parts of your body are Recall from the time you were a ALWAYS under pressure no toddler when, while being matter what you do or don’t nestled under hugs and kisses, do. I feel they work harder started the constant ‘do this’, than the heart without doing ‘DON’T do that’, ‘no, no…NO’ much work. While all parts of and so on which probably still your body get attention and goes on to this day. nutrition, these are starving often even with abundant You are today somewhere supply of nutrition is around between twenty and eighty. them. Others and you know ALL about the body’s physical health. The Call me Doctor-minus because I back and forth dishing out on am not one. What I write here how to stay healthy goes on is based on experience, forever. You are passionate general reading, and the about running, no doubt, the Reverse Exercise that I do great pathway to perpetual good routinely. It seems to have health when supplemented with made disappear for over 8 good diet. years a constantly recurring, unbearable pain due to Are we forgetting something degenerating disc(s) in the here beyond good diet and cervical area of my spine. (I let exercise? the cat out of the bag here.)

Meet Sastry Ganti who has taken I am willing to bet that there is Your bone joints are on the position of President of the one part of your anatomy (and ‘somewhat similar to each Arlington Trotters Running Club there are so many of these) about other no matter where they for 2016. Here he is in a photo the health of which NO ONE, are located, in terms of the taken at the 2015 Chicago EVER, told you to worry about parts comprising a joint; but of Marathon water stop at 6 miles. early enough, at any time of your course the complexity, and He’s an engineer by trade and life until it starts going bad. By shapes of all the parts at the completed his 2nd Marathon in then it may be too late. joint vary widely by location Chicago in 2014 after a layoff of and function. The joint doing Marathons for 25 years. He You know how to exercise for between two vertebrae is is a wealth of knowledge on many muscle strength, lung capacity, widely different from a knee fronts and eager to grow the fat reduction, bone strength, joint. Trotter community by vascular circulation, flexibility, encouraging group runs. etc., etc. But you never think of

The Trotter Chronicles Summer 2016

a basketball or football player?

Can you imagine the bangs on these never ever resting discs with every step you take when running, walking? In reverse, these bangs can cost you a lot From the of bucks as you age. There is really no exercise that I can Head Trotter think of that releases the pressure on these discs. Any (Continued) muscle movement causing a joint to flex, without exception squeezes the cartilage. Yoga OK, let us look at ‘a’ bone joint. will not help but will only hurt! Look at the generic picture. It is a complex region of muscles with The cartilages that take tendons (ends of muscles), tremendous-constant squeeze ligaments (a sort of short circuit feel like a garden hose across a jump connection at the joint), and drive way with car tires parked one or more trapped cartilages on top of it. It routinely gets (menisci). There are many other starved out of sustaining things like a joint encapsulating nutritive blood, lubricating sac, blood vessels, nerves, etc. fluids, interstitial fluids. The but we need not know about ONLY way I know to keep this them. The muscles move the important part relaxed and bones relative to each other and healthy and well fed, is to the ligaments let you know the routinely reverse (somehow) limits, all the while as the those force arrows. The cartilage is taking the squeezing medical term is Traction. That pounding punishment. is, pull the bones apart ‘a bit’, create a gap at the joint and let The red arrows represent the the fluids rush in, while the squeezing force on the cartilage, menisci feel absolutely no which is near zero when lying flat, squeeze. nominal (based on your weight) when you stand up, and Remember, ANYTHING you do exponentially increase as you with your muscles ALWAYS start banging on the joint by squeezes the cartilage, that walking, running, tire hopping, too unevenly in most cases. and the worst yet -landing from When you lay in bed with bent high above as a gymnast does. joints, the cartilages are Can you imagine the squeeze on squeezed, albeit at almost no all the vertically lined cartilages load. from top of neck to the ankles of

The Trotter Chronicles Summer 2016

Side bar notes: time using under arm crutches. (I suppose changing a wooden 1. Which creature on land, sea leg as he grew every year an or in air (in day or night), you inch or two was not in the think is the swiftest in its budget.) With that as a clue, maneuvers in zeroing on a can you figure the additional prey? reason for his stupendous From the I vote for the bat. Can you achievement? imagine grabbing a zig- My explanation is this: Every Head Trotter zagging insect in the dark time he hopped on crutches, while flying in the dark? My of course he developed great (Continued) explanation is this: I think upper body strength by lifting bats must have the most his body, but in addition, all the healthy and flexible joints at joints from the thoracic portion to ankles benefitted bones. They hang all night due to brief traction as his body and hence traction at their hung from the crutches. His joints is a given. entire torso, in addition to

great strength, must have become super flexible for 2. The second Q? (this based wrestling maneuvers. on a true story): - is about a Conclusion: young college senior who Just remember to treat those was born only with one leg, 24 or so vertical joints’ but he goes to win the inter- cartilages with kindness, would collegiate wrestling in you? From 55+ you really do California. not want to face knee, hip, spine surgeries while staring at Amazing! How? a whole bunch of your race

The more I thought about his medals. accomplishment the less mysterious it became to me that Cheers, he performed so well in wrestling in spite of his handicap. He Sastry K Ganti mentioned his reasons for his strengths but I was surprised no one else caught on to what I figured, based on the interview he gave.

He worked out regularly as any athlete would. All through school years he was forced to hop all the

The Trotter Chronicles Summer 2016

The Trotter Board Weekly Group Runs Club Meeting and Events President: Come meet your fellow We’re racing: Sastry Ganti 847/997-1704 Trotters for a run this week! [email protected] Runners of all ages and experience levels are welcome. For Trotter Member Race Results Vice President: and a list of upcoming 2016 Steve Sawyer Saturday Morning Run recommended races see FB or 847/394-9546 7:00 a.m. at Busse Woods. [email protected] Arlington Trotter Website at: Meet at the entrance by the http://www.arlingtontrotters.com elk pen (N.W. corner of

Treasurer: Arlington Hts. Road and Ron Lawson Higgins Road). This is a Meetings – At Heritage Park in 847/398-0623 relaxed pace run of about 7.3 Arlington at 7 pm restarting again [email protected] miles followed by breakfast at in October. Dates to follow.

the Rose Garden restaurant just across the street. Track Workouts are held in the Secretary: Summer time through fall Karla Jalowiecki 847/409-4883 Sunday Morning Run - Marathon time. The Wednesday [email protected] The Ace Hardware Run Night Speed Workouts began th (formerly the Home April 6 Melas Park in Arlington

Economist) meets at 7:00 a.m. Heights Board Members at Large: at the Ace Hardware Store Sandie Ellsworth Barbeque Run – Also held in the [email protected] parking lot at the corner of Northwest Highway and Summer time once a month on Judi Miko Hillside Road in Barrington. Thursdays from May through [email protected] The distance is up to 10.6 August. The remaining dates are July 21 and August 18. miles (some do about 6) and the paces vary. Newsletter Editor: Bob Portschy 847-691-4903 Monday Evening Fun Run Volunteering: [email protected] 6:15 p.m. at the Dick Pond's Frontier Days Stampede Run, Hoffman Estates, 1772 W. Sunday July 3 – Steve Sawyer is

Algonquin Rd. All levels looking for help for this big race. Track Director: welcome. 847-496-7108 Either on race day or in Nick Nowicki http://www.dickpondathletics. [email protected] preparation in the weeks before. com/CSHoffman.asp Contact him directly.

Web Master: Tuesday and Thursday Runs – Clearbrook Jelly Belly Days – A Steve Breese 7:00 a.m. from the Elk Grove big thanks to all who join the 847/902-8722 Bowling Alley, Arlington Trotter volunteers to collect [email protected] Heights Rd and Higgins. 5 donations for Clearbrook at the miles through Busse Woods. corner of Arlington Hgts and Golf An alternate snow route is Road in May. available. Relaxed pace.

The Trotter Chronicles Summer 2016

Trisha, With Leon himself at Leon's triathlon – (see Trisha’s Tales from the Dork Side) Trotter Pics from the Front Lines

Trotter Log Gear for Sale – Specially Priced. Get them at an upcoming Meeting and at the Busse Barbeque Run events.

The Trotter Chronicles Summer 2016

Ah, you can’t beat fun at the ole’ Busse BBQ Runs. Gordon always seems to capture someone with a mouthful of food. 

The Trotter Chronicles Summer 2016

From the Editor: Quotes of the month: So when the subject of politics comes up in the course of any run with fellow runners we say “How about those Cubbies! 

Tips for the Trail. Interesting Links for your perusal: Why Exercise Might Boost Your Memory:

http://www.abc.net.au/news/2016-06-24/why-exercise-might-boost-your- memory/7538100

Bob’s been an Arlington Fitness Trackers vs Smart Watches: Trotter since 1981-ish. Compared to many http://www.cnet.com/news/fitness-trackers-still-hot-but-smartwatches- others he’s done a measly fifteen catching-on/ marathons, only 200 overall races including Boston, his personal high water mark. He’s on his Avoiding Running Injuries: third, maybe fourth generation of Trotters http://www.stuff.co.nz/life-style/well-good/teach-me/81218530/Top-3- and is blessed that he running-injuries-and-how-to-avoid-them has been able to do this for 37 years. He retired in 2012 after a 40 year career with United Airlines.

Facebook – Check out our Facebook page. Join us at Arlington Trotters. Look for the link to the Facebook page on the Trotter website.

The Trotter Chronicles Summer 2016

The Arlington Trotters Running Club was Why Join the established in 1979 to promote running in Arlington Heights and surrounding areas. Arlington Trotters? The club is dedicated to runners of all  Friendly People levels, ages and abilities and its mission is  Training Runs to support each member in achieving  Monthly Meetings individually selected running goals.  Track Workouts Our membership is over 100 members  Newsletters with a wide age-range and a diversity of  Parties running interests, including running and  Community Outreach walking for fitness, participation in Check out our website for more details: events locally and around the world. www.arlingtontrotters.com ARLINGTON TROTTERS APPLICATION FORM Annual membership is $20 for an individual and $30 for a family (persons living together at the same address). Make your check payable to Arlington Trotters and return it with a completed application form to: Arlington Trotters, c/o Ron Lawson, 1602 E. Waverly Ct., Arlington Heights, IL 60004. Ron can be contacted at [email protected]. Or, you can pay online at our website www.arlingtontrotters.com.

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