In This Issue

GCS WEB SITE @WWW.GATECITY.ORG A Publication of the Gate City Striders Issue#105 FEB/MAR2004

In This Issue

President’s column ...... p. 4 Membership ...... p.11 Holiday Party ...... p.5 Youth Corner ...... p.12-13 Coaches Corner ...... p.6-7 Strider wear and other goodies ...... p. 14 NH Grand Prix ...... p.8 Race Results ...... p.15-17 Randum Thoughts ...... p.9 February-March Calendar ...... p.18-19 Meetings and awards ...... p.10

February 2004 Striding Along – a publication of the Gate City Striders 1 Night Phone Day Phone Email GCS Executive Board President Bob Pelletier 889-3632 [email protected] Secretary Dave Delay 673-0028 673-0028 [email protected] Treasurer Bill Farina 978-433-2335 [email protected] At Large Sandy Geisler 421-1815 [email protected] At Large Bill Gray 424-3829 978-946-2593 [email protected] At Large Chet Rogers 465-2295 [email protected] At Large Dave Ferris 889-5588 [email protected]

Competition Walter Swanbon 895-3466 490-1306 [email protected]

Team Captains Men Open Men Masters Men Seniors Mike Levesque 882-6623 [email protected] Brian Sanborn 673-6363 Dave Salvas 673-0069 [email protected] Men Veterans Shu Minami [email protected] Men Grand Veterans Women Open Women Masters Pam Hall 424-5096 [email protected] Robin Rocha 598-8852 [email protected] Priscilla Flynn 880-8802 [email protected] Women Seniors Pat Kiesselbach 881-5532 [email protected]

Coach Mike Sarro [email protected]

Newsletter & Web Site contacts Newsletter Editor Dave Delay 673-0028 673-0028 [email protected] Web Master Steve Moland 882-2067 624-5630 [email protected] Mailing Coordinators Mike&Linda Thatcher 626-8000 [email protected] Race App. Inserts Emily Strong 595-7149 [email protected]

Other contacts StriderWear Kathy Kirby 465-3868 [email protected] Equipment Manager Kevin Reynolds 891-1916 [email protected] Event Calendar Dave Delay 673-0028 [email protected] Result Compiling Michael Amarello 429-8879 [email protected]

Club Web Site http://www.gatecity.org

Email Addresses

If you have an Email address All Area Codes are 603 unless noted otherwise and do not already receive an oc- casional Email about various ad hoc announcements pertaining to GCS, and you would like to re- Cover Photo: ceive these announcements, send Gate City Strider Junior Olympic Cross Country All Americans. your Email address to Sandy at Ashley Morgenstern, Kelsey Hunt, Nicole Slane, Jared Garfield, [email protected] Lauren Brady

2 Striding Along – a publication of the Gate City Striders March 2003 Editor’s Column By Bill Spencer

This will be my last Column as News- letter Editor. When I replaced Steve Moland as editor it was with the under- standing that he would run for the executive board, which he did with much Striding Along is published 6 times a success. Dave Delay is retiring from year by members of the Gate City the E board after a very active term. He Striders, Inc. of Nashua, NH. For cor- respondence or a membership applica- will be assuming the responsibility of tion, please write to:

Editor with the next issue. Putting the Gate City Striders letter together is sort of like a puzzle, trying to fill between 20 PO Box 3692 Nashua NH 03061. to 24 pages with information that is meaningful to the members. The Newsletter cannot exist without contributions by Visit our Web Site WWW.GateCity.Org members of articles and pictures, so I would urge you to keep sending them to Dave. I expect to continue writing a youth USA Track & Field Club # 157 column. AARC Club # RC12 I would like to particularly thank Michael Amarello for the tremendous job he has done in compiling results for the News- Our Mission Statement letter. It has always amazed me how he could find races all The Gate City Striders is an athletic over the country that members have run in. Due to job con- and social organization dedicated to straints, Tom Conley has been temporally covering for him. the promotion of running and fitness at all levels. Members vary in ability Special thanks are also due to Bob Thompson for his regular from beginning joggers to competitive Randum Thoughts column. How he is able to do it issue after marathoners. issue is also quite amazing. Membership meetings Putting the Newsletter together is only one part of the story. Merrimack YMCA Working behind the scenes are Emily Strong who handles all 3rd Wednesday of month. Track workouts the race inserts, Mike and Linda Thatcher who are responsible Wednesday nights, Nashua High for mailing it, and the many regulars that get together every School South, April thru October. two months to stuff the newsletter and inserts into envelopes Weekly runs at Pennichuck JH starting the end of October and sort them for mailing. A big thank you to all.

If you experience problems with the delivery of the newsletter call our membership chairperson. This newsletter is sent third class mail. There is no forwarding by the post office, so make sure we have your correct address. Advertisements are gladly accepted.

February 2004 Striding Along – a publication of the Gate City Striders 3 President’s Column By Bob Pelletier

Speaking of Nashua HS South track, we have filed The Inverted for Wednesday evening permits and will not receive one right up until snow clears this Spring. The reason is that the track will not be approved for use by the city Pyramid - VI until the entire track is visible and tested. Let's keep our fingers crossed on this situation. Ditto for Nashua North HS track due to Fall construction. The GCS Hot Line era came to an end on December Happy New Year GCS! We had a great New Years 26 as we retired it in favor of providing updates on the Eve (actually on 12/28) NHGP race number one at the web site forum. It cost us $30 a month for the phone Millennium Mile and picked up right where we left off line and we are paying the same for maintenance of the in 2003 with a close first place finish over the Greater forum. Thanks to Chip Geisler for managing the hot Derry and Rochester Runners clubs. Many of our line over the past few years and to Steve Moland and strong youth team runners scored important points in Dave Delay for moderating the Forum. the Open Divisions. If some of you want to focus on a Look for the multi-year membership dues option on winter training goal, try gearing up for the Run to the your next dues renewal cards. Sandy Geisler is fast at Border 10 Miler on March 28 along the NH Seacoast. work with the redesign of the membership application. This is race number two on the NHGP 2004 circuit. This is one of the final items that we are addressing in Look for Coach Mike Sarro's training guide to appear response to the December 2002 club survey. soon on the web site at www.gatecity.org. Please mark your calendars to come out for the Feb- Your E-board will be fine tuning the NHGP scoring ruary Annual Election Meeting which will be held at and participation award structures for this year at the the Merrimack YMCA on Wednesday, February 18 at February meeting to be announced on the web site later 7:30 PM. Two E-board positions are open in the areas in February. Our December general "Town Meet- of Social and Secretary. I am toying with the idea of ing" (Merrimack YMCA - 3rd Wednesday each month adding a Volunteer Director position and will seek in- at 7:30 PM) consensus was that we should try to arrive put and interest at the meeting. Long time GCS good at a more 50/50 split for participation and scoring. guy Bill Kellar will be our guest speaker at the March Your board aims to fulfill that request 17 general meeting on the red hot subject of Eastern It was a great honor and pleasure to present our Medicine practices including Naturopathy and Acu- NHGP MVP and Rookie of the Year Awards at the puncture treatments for various running and non- Holiday Party (separate article appears). Your E- running related ailments. Bill graduated last summer board promises to make this an annual event. from the New England School of Acupuncture so his Remember to mark your calendars for the GCS information promises to be cutting edge. Be sure to hosted Mother's Day NHGP race on May 9 at the stop by for a few slices of free pizza and an informa- SNHMC in downtown Nashua.. We will need lots of tive session. vols and runners to turn out that Sunday Morning. In the meantime, stay warm, practice running Race time is 9:30. We are pleased to confirm the atten- safety, and the best of health to all. dance of Dick and Ricky Hoyt for the race, our primary fundraiser for Fitness University. The Hoyts will re- turn on July 24th at Nashua South High School for Fit- ness University 2004. Shaun McMahon will need some key support and I will be making a few calls to some of you to help out in a larger role this year.

4 Striding Along – a publication of the Gate City Striders March 2003 GCS Holiday Party - Friday Janu- the GCS Rookie of the Year Award winner, Kristen Ewing. This is something that we hope to do on an annual basis. ary 16 - Nashua Marriott

About 90 Striders braved the chilly temps of mid-January to come out for a night of fun, games, dining, and dancing at the Nashua Marriott, all for about the cost of a 5K race regis- tration. Complaints were few, if any, on the dinners from the underrated Marriott kitchen.

Highlights of the evening were the presentation of 2003 NHGP Race Series and 2003 Volunteer Awards. Overall GCS

Competition Co-coordinator Traci Swanbon helped to present the awards. Steve Moland and Kevin Reynolds were recognized for their outstanding volunteer efforts in 2003 with gift certificates.

Outgoing E-board members Dave Ferris (party organizer) and Dave Delay (our next newsletter editor) were recognized with gift certificates for their fine support and guidance of the club over the last couple of years. Women's MVP Yuki Chorney and Men's MVP (along with State honors) Rich Stockdale were presented with their hand- The tables of Team Yuki and Team Liz split the holiday some trophies recognizing their accomplishments, along with song puzzle award earning bragging rights and a free beverage of their choice.

The Boston Marathon By-Pass number award recipients were also recognized for their volunteer services and many received their by-pass applications that evening.

DJ Mike Feehan spun great tunes all night and the dance floor was busy from the minute that dinner was finished. Bill "Soft Shoes" Spencer and wife Pat, were a fixture on the floor most of the night. There may be some loose camera phone shots out there of Bill and Pat that his GCS Midget and Youth Girl runners would love to see. All of the ladies looked stun- ning while most of us men looked more comfortable in running gear.

We hope to go back to the Marriott in 2005 to celebrate the 2004 season.

Bob Pelletier

February 2004 Striding Along – a publication of the Gate City Striders 5 Coaches Corner

Endurance Training

Build your base in the off-season

Since we live in the northeast and most racing is dormant for the season, winter (off-season) is a time to rest and rebuild your fitness and develop new skills. All too often the off-season is not fully un- derstood and instead we train hard like we are racing tomorrow. Take the time to get rid of any nagging aches and pains (pre-injury) be patient, build your base and don’t try to do every workout at high intensity. Try to keep your workouts moderate in intensity and duration with the exception of one long run every other week should be sufficient until it is time to get ready for your goal race Coach Mike (see “Building the Long Run”). Even if you have a key race in spring or early summer there is plenty of time to get ready. Early races should be used as key workouts but not until you have taken care of any injuries and rebuilt your base. So enjoy the winter and try new activities along with the old like Pilates, Yoga, Reebok Core Training and different strength training protocols, plyometrics, stretch cords and medicine balls. These will get you to the start line with a new stronger leaner and injury free body.

Cross Training

It has been proven that adding alternative exercise can enhance running fitness. One such exercise is cycling something we all have access to and learned at childhood. All runners could benefit from cycle a minimum of once a week (two would be better) in lieu of junk miles. Cycling builds the opposing muscle groups resulting in well balanced Quadriceps and Hamstrings and strengthens the calf muscles. The high cadence (RPM) of cycling assists in leg turn- over (run cadence) for more efficient running at any speed. You should keep the rhythm at about 95 – 100 RPM and when you run try to keep a rhythm of 86 – 92. To perform a cadence check for bike/run, count how many time your right foot passes the bottom of the pedal stroke (6:00 position) or count your right foot strikes for 30 seconds and mul- tiply by 2 (cadence per minute).

Build Endurance Fast

By combining workouts such as bike/run, run/bike, swim or either of these along with strength training you increase your total duration of your workout without risk of injury caused by too much of a single sport. This is a great way to build your long run day until you can build a long run by itself. Also great to add an additional combo day to spark up the aerobic system. Try biking or swimming before a moderate to long run, that’s my favorite. These are called Combo Workouts. Great for runners and triathletes.

(Continued on page 7)

6 Striding Along – a publication of the Gate City Striders March 2003 (Continued from page 6) Combo Workouts: “Specific workouts in an organized sequence, which facilitate rapid increase in endurance conditioning and neurological adaptations through longer sessions and increased rest periods.” Why are they es- sential? Allow for more Rest more frequently, Specific Sequence (Neurological), Enhances Endurance (Duration/ CTE), Transition Adaptations “Training Effect”, Reduces Injury and Stress.

Note: Running is not a recovery activity unless it is immediately after a hard workout/race. Try a low impact swim or bike to facilitate recovery the day after. Strength training should always be the last workout of the day.

Building the Long Run

The long run is most important for building endurance, strong muscles, tendons and joints in preparation for racing. Do on soft surfaces like trails when ever you can. In winter of course that is harder so wear your heavier sneak- ers as the roads are harder than usually do to the cold and your tendons, joints and fascia in the feet get greater stress do to the colder temperatures. You can compensate for this with your heavy trainers and warmer socks.

Duration - add 10 minutes to your longest current run to start and perform every 2 weeks adding 5 minutes until 1:10 – 3.0 depending on experience and race distance. Opposite week: Medium Long – Half of long run time + 15 minutes Z2. Do it the same day each week so you really plan for it. You must be well rested going in to this run. Note: advanced runners who have incorporated long runs from 1.5 - 3 hours year round for more than 3 years injury free can start at around 1:10 – 1:20 as long as you haven’t taken more than 2 months off from these runs. Of course if a spring marathon (Boston) is in your race plans we will assume that you are slowly building your long run in preparation. You still have plenty of time so don’t rush the long run. If you are new to marathon building up to one 3-hour run 3 – 4 weeks out is sufficient.

Pace is slow and comfortable. Start in Z1 (recovery pace) gradually increase after 20 minutes into Z2 (conversational pace). Even the great Kenyans who can run 4:30 pace for a marathon start their long runs around 9:00 pace. It is about time not distance or speed.

Benefits of Long runs are about your system becoming more efficient in metabolizing fats and conserving fuel in the form of glycogen (stored carbohydrates). There is also an increase in Aerobic Enzymes, which make your muscle cells (mitochondria) more efficient at energy production. Wow, all that from a long run. So slow down to get fast and take your time building the long run. Build it for months and in season when racing do it every 3 weeks at moderate duration. Keep a resemblance of a long run all year round year after year. If you take more than 3 months off from it use the formula above to work your way back.

Nutrition is critical and there is not enough space here to cover it completely here time but I will say this. If you want to build endurance you must eat for endurance. You need to fuel well before your long runs and you should eat immediately after workouts. Never skip breakfast and eat a late morning and afternoon healthy snack to keep your blood sugar stable. Balance your meals with well-balanced foods. Fats are good and eggs for breakfast, whole-wheat toast and all natural PB is a better choice to cereals and muffins. Don’t forget plenty of water.

Athletes Den is a sports training facility in Auburn NH catering to athletes of all ages, discipline and abilities. They specialize in exercise consultation, assessment and prescription in the areas of Nutrition, Weight loss, Cardio- vascular Conditioning and Strength training and Personal Coaching. Contact them at 603-624-8348 or www. athletesden.com.

February 2004 Striding Along – a publication of the Gate City Striders 7 NH GRAND PRIX RACING SERIES - 2004

Dec 28 (2003) Millennium Mile, Londonderry Mar 28th Run for the Border 10 Miler, Rye May 9th Medical Center 6K, Nashua May 30th Firemen's' 4 Miler, Rochester July 17th Bill Luti 8K, Concord Aug 21st 25th Old Home Days 5K, Londonderry Sept 6th Francestown 5 Miler, Francestown Oct 24th Run for Shelter 5K, Manchester

Millennium Mile Team Results GRAND PRIX TEAM POINT TOTALS

AGE GRADED FEMALE INDIVIDUAL RESULTS NAME AGE SEX PTS PLACE TIME AGEGRAD NAME AG TEAM 1 F4049 5:07 4:39 Karen Tripp 44 GSRT Bill Spencer 67 M 10 2 F4049 5:28 4:56 Pat Bourgault 45 GSRT Chantal Croteau 13 F 9 3 F1319 5:19 4:57 Chantal Croteau 13 GCS Richard Stockdale 52 M 9 4 F0112 5:27 4:57 Kelsey Peabody 12 GCS Denny Leblanc 61 M 9 5 F0112 5:30 5:00 Kelsey Connors 12 GCS Carl Hefflefinger 43 M 8 6 F5059 5:49 5:00 Linda Wegener 50 GDTC Heidy McGaffigan 58 F 8 7 F0112 5:41 5:01 Lauren Shoemaker 11 GCS Kelsey Peabody 12 F 7 8 F0112 5:46 5:05 Kaitlin Dresser 11 GCS Denis Tranchemontagne 33 M 7 9 F4049 5:28 5:05 Jayne Tallarico 41 MRM Terrence Kenney 63 M 7 10 F5059 6:30 5:09 Heidy McGaffigan 58 GCS Aline Kenney 55 F 7 11 F3039 5:28 5:14 Julie Moore 38 GDTC Trevor Ward 53 M 7 12 F3039 5:29 5:16 Amy Bourgault 37 GSRT Cathy Merra 44 F 6 13 F4049 5:51 5:19 Cathy Merra 44 GCS Wayne Mcleod 44 M 6 14 F2029 5:19 5:19 Amy Bernard 25 GDTC Emily Strong 54 F 5 15 F6099 6:57 5:20 Kathy Engle 61 MRM Kelsey Connors 12 F 4 Diana Lavash 41 F 4 AGE GRADED MALE INDIVIDUAL RESULTS Walter Swanbon 49 M 3 Traci Swanbon 40 F 2 PLACE TIME AGEGRAD NAME AG TEAM Overall Team Scores 1 M6099 5:32 4:09 Bill Spencer 67 GCS 2 M4049 4:35 4:09 John Tuttle 46 RR Gate City Striders 118 3 M5059 4:46 4:10 Randy Waterman 51 GSRT Greater Derry Track Club 98 4 M5059 5:01 4:12 Ken Houle 56 RR Rochester Road Runners 66 5 M5059 5:09 4:12 Stanley Dutton 59 MRM Granite State Racing Team 58 6 M5059 4:55 4:15 Richard Stockdale 52 GCS Athletic Alliance 41 7 M2029 4:18 4:18 Nathan Huppe 23 RR Monadnock Regional Milers 32 8 M2029 4:19 4:19 Tim Wright 24 GDTC 9 M5059 5:07 4:24 Trevor Ward 53 GCS 10 M4049 4:49 4:25 Tom Watkins 45 RR 11 M4049 4:59 4:26 Daniel Walsh 49 GSRT 12 M4049 4:48 4:27 Jeff Litchfield 43 GSRT 13 M0112 5:08 4:28 Jared Garfield 12 GCS 14 M4049 5:03 4:29 Walter Swanbon 49 GCS 15 M4049 4:49 4:29 Carl Hefflefinger 43 GCS

8 Striding Along – a publication of the Gate City Striders March 2003 Randum Thoughts By Bob Thompson

For only the second time in its 20 year history, the Mill Cities Relay was postponed due to snow. Originally scheduled for December 8th, the relay will be held on Sunday February 8th. The postponement really opens up the competition. The club that can keep its teams together until the 8th has the best shot at bringing home the 1st place trophy. It’s been a couple of years since the home of that trophy was in Nashua. If you were scheduled to be on a team for the relay in December, please make every effort to attend as every point will count. Also, be sure to stick around for the post-race party to see a fellow Gate City Strider take home the Phil Quinn award for contributions to the Merrimack Valley running community. This year’s winner certainly deserves the award.…….The Striders started 2004 already with a 20 point lead in the 2004 NH Grand Prix over the Greater Derry Track Club. As a result of the 2003 Millennium Mile being part of the 2004 Grand Prix, the series got off to an early start. Sean O'Brien of Washington DC hammered from start to finish on Mammoth Road to win in 3:56, narrowly beating Nick Macfalls and local runner John Mortimer, as all three broke the 4 minute barrier. Had this race been held on the track, many competitors would have been lapped twice in the race. Sub 4 – that’s flyin’! ...... The first GCS ski day at Kil- lington on December 15th was moved to Mt. Sunapee due to the heavy snowfall that hit the area overnight on the 14th and into the 15th. Skiers didn’t have to travel all the way to Vermont to find the steep and very deep that day as we were greeted by bot- tomless powder that allowed for fresh tracks all day long…… The GCS Freeze Your Buns series has had 2 races as of this writing with good attendance at both in spite of the chilling temperatures. Dennis Tranchemontagne led the way in the 5-miler on January 18th with an outstanding time of 29:14. Kristen Ewing led all the women for a second straight FYB race with a winning time of 35:49. Carl Hefflefinger was the top master in 33:05, while Linda Madden topped all female masters runners with a 41:26. In the 5K race, Tim Wright led the men with an 18:04 time, while 14-year old Nicole Slane outdistanced the female competition with a 20:28. The 3 remaining FYB races will be held on Sunday February 1, February 15 and February 29th at 9AM at Talent Hall in Litchfield. Get out there and Freeze Your Buns!...... The 26th annual Peanut Butter Chip 5K race on Thursday January 1st was help in beautiful Temple NH. Wayne McLeod led a field of over 25 Gate City Striders with a 5th place finish and an outstanding time of 18:52 on this tough 5K course…….All good things must come to an end. After 443 weekly “Runner’s Journal” columns in the Sunday Telegraph, Skip Cleaver will no longer be seen in the Telegraph. Too much editing and too little space provided by the local rag has not stopped Skip from sharing his thoughts about running with us. You can still read Skip’s words of wisdom at www.coolrunning.com. I guess I’ll have to go back to bran flakes to keep myself regular……The weather is expected to be cruel as usual at the Derry 16-Miler on Sunday January 25th. This is an excellent training run for those planning on running the Boston Marathon in April…….Like other Striders I received the notification of available numbers for this year’s Boston Marathon. It has been nearly 7 years since my last marathon and I did get the itch to send in my letter requesting one of the numbers given to the Striders. I would be fun to train for a marathon, ride the GCS bus to Hopkinton, run the course, receive a medal and hobble back to the Buckminster Hotel for a hot shower and post race refreshments. It would be fun to swap stories and compare blisters with fellow Strider finishers. It would also be nice to collect some more marathon photos and marathon memories. I was pumped and ready to go. As I set out on my next run I had marathon thoughts pushing me along. It was cold outside, but I was motivated by the Unicorn. I ran about 11 miles that day, my longest run in over a year. I figured that with over 3 months to train, I could once again find myself in the Marathon corral on Patriots Day 2004. At least it seemed like a good idea at the time. After that long run and the ensuing stiffness in my back, hips, quads and other muscles that I forgot I had, I decided that it would be a better decision to let another Strider take that number and put a Boston Marathon medal and memories into their trophy case. Maybe next year?……..The rumor has been confirmed. Yes, you can now get poked at Bigelow Chiropractic and Wellness Center. Former GCS Board member and founder of the GCS Triathlon, Bill Kellar, is a certified acupuncturist working out of Bigelow Chiropractic on Main Dunstable Road. Best of luck, Bill!...... As mentioned in the last issue of Striding Along, the 8th 3rd Annual Curly Goulet Novemberfest was another fun and successful event. What wasn’t mentioned was that $1,500 was donated to the Nashua Children’s Home from the proceeds of the race. Race Director Steve Doyle thanks all of the volunteers from race headquarters in sunny Florida. Only one injury was reported from this year’s Novemberfest. FYI, Barney Swanbon is recovering nicely……Don’t forget the Wednesday night workouts at Pennichuck Junior High. Last week over 20 runners of varying speeds were in attendance. See you on the roads!

February 2004 Striding Along – a publication of the Gate City Striders 9 MONTHLY MEETINGS

February

The February meeting is scheduled for the 18th at 7:30 pm at the Merrimack YMCA. This is the Annual meeting where the club members elect new Board members that will have the responsibility for directing the Clubs many activities for this year. This meeting is your chance to provide direction for the club.

March

GCS member Bill Kellar will be our guest presenter at the March General Meeting to be held at the Merrimack YMCA on Wednesday March 17 at 7:30 PM. Bill is a proud recent graduate of the New England School of Acupunc- ture in Cambridge, MA. He plans to describe what naturopathic and acupuncture treatments can offer for nagging or otherwise undiagnosed ailments, running related or not. Bill recently opened his practice at GCS member Brian Bige- low office inside of Bigelow Chiropractic in Nashua.

Bill at Cabot Trail Relay

2004 Boston Marathon By-Pass Num- board and administrative roles within the club. We are pleased to announce that the following active ber Selections GCS members have selflessly volunteered their time in or-

der to gain an at-large number to Boston for this April. The E-board met on the evening of January 12 to re- view BAA Marathon number By-Pass letters. Our club Samy El-Guebaly receives ten at-large number entries per year due to our Kathy Engle volunteer efforts on Marathon weekend. Past GCS volun- Chip Geisler teer activity at Boston has included staffing of information Sandy Geisler tables and mile marker sentries. If you would like to vol- John Heden unteer at the BAA Marathon this year please make it Ed Kelly known as early as possible on the club forum at www. Stan Klem gatecity.org. Laurie Kofstad Past GCS affiliated event volunteer activity is the pri- Carol Pelletier mary driver for number by-pass selection. Key GCS vol- Peter Venditouli unteer events include our Applefest Half-Marathon, Cigna

Health 5K in Manchester, the SNHMC 6K in Nashua, Fit- Your E-board salutes you and wishes you the best of ness University, Freeze Your Buns, and a variety of E- health and safety during your marathon training.

10 Striding Along – a publication of the Gate City Striders March 2003 Membership

Welcome New and Birthdays This Issue Lillemor Hamnqvist 03/09/61 Jonathan Green 03/09/64 Returning Members Ken Beach 03/09/38 Alexandra Laurence 03/10/94 Kristina Thompson 02/01/70 Bill Spencer 03/11/36 Bill Kellar Carol Pelletier 02/02/58 Alexandra Chmura 03/12/92 Kathryn Reynolds 02/03/92 Neil Lewis 03/14/52 Colleen, Andrew, Dave Law Steven Blunt 02/04/64 Maeve Holland 03/15/96 Mike Merra 02/05/59 Julie Hanover 03/15/70 Scott Chandler Bruce Brinkema 02/05/35 Charlie Askenaizer 03/15/88 Bill Kellar 02/06/50 Paul Tobin 03/16/54 Mike, Heather Silverstein Carolyn Carson 02/07/49 Walter Swanbon 03/16/54 Stephen Stanley 02/09/68 Dave Law 03/16/56 Cynthia, Amanda, Sophia Alizio Jonathan 02/09/77 Magarrell William Farina 03/16/63 Ed Deichler 02/10/49 Virginia Mills 03/17/50 Ted Barbour 02/10/61 Jonathan Alizio Sharon Yu 03/18/53 Richard Stockdale 02/11/51 Christopher King 03/18/69 Jeff Lind 02/11/39 Francis, Lisa, Daniel, Jessica, Ethan Dionne 03/19/91 Ralph Jr. McClellan 02/12/82 Scott Carrigan 03/20/73 Alexandra Laurence Sean McClellan 02/12/82 Danielle Poublon 03/21/98 Traci Swanbon 02/13/63 Bob Peretti 03/21/49 Olivia Zeltner Jeremy Johnson 02/13/79 Peggy LaBrosse 03/21/54 Erin Brady 02/13/92 Kimberly DeCosta 03/21/89 Todd, Sarah, Kaitlin, Erin Rhonda Munson 02/16/74 Dresser Michael Poublon 03/22/65 Ryan McCarty 02/16/88 Jared Garfield 03/22/91 John Saunders 02/19/57 Fiona McDonnell Patrick McCabe 03/23/90 Steven Rollman 02/20/56 Oliver Cadran 03/23/44 Bill Gray 02/20/53 Leigh, Chris, Andrea Marion Christopher Auclair 03/23/86 Donna Lemay 02/21/42 Sarah Dresser 03/26/64 Shannon Burnett 02/21/91 Eric Lindquist David Beauley 03/26/66 Michelle Poublon 02/23/67 Charles Burns 03/27/64 Martin Sheil 02/24/57 Pam, Bill, Bill Triest-Hallahan Michelle Buechner 03/28/86 Colleen Law 02/26/88 Lisa Laurence 03/29/62 Joe Capprini 02/26/68 Douglas Barnett Phil Sipka 03/31/47 Sachiko Burkinshaw 02/27/38 Peter Shajenko Jr 03/31/59

Mike Silverstein 02/28/68 Ken Kisselback 03/31/02 Eric Lindquist 02/28/72 Nicholas San Martino, Jr. 03/01/55 Dave Sargent 03/02/56 Ralph McClellan 03/02/53 Douglas Casey 03/02/61 Andrea Marion 03/03/92 Audrey Mailhot 03/03/78 Lauren Karwoski 03/03/84 Daniel Laurence 03/05/87 Brenda Holland 03/05/98 Karen Zielinski 03/06/56 Francis Dwyer 03/06/54 Austin Brown 03/06/90 Terry Miller 03/07/56 Dave Birse 03/07/59 Who is this at the 1986 Kaitlin Dresser 03/08/92 Nashua Trust 10K. An- Janice Olsen 03/09/64 swer on page 17 Sarah Hunt 03/09/95

February 2004 Striding Along – a publication of the Gate City Striders 11 Youth Running the two All Americans, Lauren Brady and Ashley In the last issue of the Newsletter, many of our Youths Morgenstern, followed by fellow striders Michelle Wey- were preparing to travel to New Mexico for the National sham, Kaitlin Burnett and Samantha Buechner finishing Junior Olympic Championships. Nashua PAL sent three girls teams, largely made up of our youth members, and four boys teams with a small number of our youths. The races were held at 5000 feet above sea level, which had serious effects on most the runners from the Northeast. Despite the altitude, five of our youths were awarded All American status. Kelsey Hunt (18th) and Jared Garfield (5th) in the Midget divisions, Nicole Slane (15th) in the Youth division and Lauren Brady (11th) and Ashley Morgenstern (22nd) in the Intermediate division. The Midget boys team with Striders Garfield, Ian McQuaid and Luke Lavash placed 4th overall only 19 points from first. The Midget girls team was made up of Striders Kelsey Hunt, Mari Littleton, Kelsey Peabody, Kelsey Connors, Jessie Laurence, Lindsay Panny and Lauren Shoemaker. They had the misfortune of having their stiff- in a tie for eight place and the 6th best overall time. Al- though some of the runners were disappointed, there was nothing that they could to compensate for the altitude effect. Since the first race in this years New Hampshire Grand Prix series was the Millennium mile, many of our youths decided to participate and see what kind of PR they could set. A side challenge was to see how many would beat the coach. In the twelve and under female division, Strider Youths took seven of the top 10 places, paced by Kelsey Peabody and Kelsey Connors who wouldn’t let their coach beat them. Following them and the coach were Jessie Laurence, Lauren Shoemaker, Kaitlin Dresser, Olivia Zeltner and Cristina DeBruyn Kops. Jared Garfield and Ian McQuaid were first and second while Mitchell McLeod was 10th. in that division. The 13 to 19 age group was won by Chantal Croteau est competition coming from teams that trained at alti- who, with the two Kelsey's led the clubs Female Open tude. The winning team was from 4200 feet, and third team with 20 points. place from 4500 feet. They came in 5th, 2 points behind The girls then decided to try their skill at the the Cascade Striders (1000 feet) and beat the home town 4x1600 meter relay event that was held at Boston Univer- Albuquerque team on a 6th place tie breaker. The youth sity. Eight of the Midget and Youth girls showed up to girls team had their best finish ever in the Nationals with form two teams. Also running in that event were two 60 a 6th place finish, missing 5th place on a tie breaker.. year plus year old teams that were planning on breaking They were led by Nicole Slane and followed by striders the Gate City Strider world record that was set several Madeline Trolan, Ashley Neville, Kellie Oberholtzer, years ago. Since coach was running on one of those Chantal Croteau, Mindy Adams and Brittaney Plante. teams and didn’t want to be embarrassed by losing to his The Intermediate girls were the last team to compete. girls, he split the teams into fairly equal teams. Turned This was the first year of competition in in that age group and the girls ran exceptionally well. They were paced by (Continued on page 13)

12 Striding Along – a publication of the Gate City Striders March 2003 (Continued from page 12) out that coaches team came in second, 12 seconds behind the new world team with an average pace of 5:50. The girls teams averaged 6:11 and 6:20 respec- tively. The next stop on their indoor track ventures was the Needham Track Club Indoor Clas- sic. They had a chance to try out different events and to practice running in a 4x200 meter relay. Quite a different event for these distance runners, but one that is necessary. Four of them, Lindsay Panny, Chantal Cro- teau, Emily Mastropiero, and Kelsey Hunt will be running in such a relay at the Na- tional Open Indoor Track Championship in Boston on Feb 28th. They were invited to participate through their involvement with Nashua PAL. Lastly, looking at last years NH 5k race results, the top six 11 year olds were Kelsey Hunt, Mari littleton, Lauren Shoemaker, Alex Chumra, Kathryn Reynolds and Kaitlin Dresser. Sandra Van Den Heuvel was 8th and Andi Maron was 9th. In the 12 year old division the top six were, Kelsey Peabody, Kelsey Hunt, Jessie Laurence, Chantal Croteau, Emily Mastropeiro, and Lindsay Panny. Olivia Zeltner was 8th. The 13 and 14 year old divisions were led, of course, by Nicole Slane. Finally, I would recognize our strider Youths that have qualified for the State High School Indoor Track Championships. In Class I-M-S, Nicole Slane is the top seed at 3k and 1500 and Michelle Weysham is 4th seed at 1000. In Class L, Colleen Law is 2nd seed at 1500 and 3rd seed at 1000, while Kim McAuliffe is 14th seed at 1500 and 10th seed at 1000. Good luck to them in their Championship meet.

Obituary It is sad to report that Skip Cleaver’s weekly column in the Nashua Telegraph has died. The column had a good life and brought joy to the many runners in the Nashua area and be- yond. It is doubtful that this column can ever be replaced and the running community will sorely miss it. Bob Thompson and George Lecours of the Gate City Striders and Club The coverage spanned all ages and abilities. National present a check for $1,000 to Dave Villiotti, Executive Director of The good news is that Skip has not passed the Nashua Children's Home. Proceeds from the 8th 3rd Annual Curly on with his column. He is back in New Goulet Memorial Novemberfest Trail Run and Party were donated to the Hampshire were he will continue to age Nashua Children's Home. A separate check is being drawn and presented gracefully and enjoy running with his fel- by Compuware relative to Novemberfest. $200 was also donated to the low club members. American Legion - James E. Coffey Post from Novemberfest.

February 2004 Striding Along – a publication of the Gate City Striders 13 StriderWear

We will be ordering new team jackets for the club members. During the Novem- ber club meeting, members present voted for a performance jacket to replace the recreational style jacket that we currently inventory. Our goal is continue to provide you with a high quality item at a reasonable cost. Watch the club website for more details as to when they will be available.

We have ordered white, CoolMax, long-sleeved running shirts. They will have the Kathy club logo. Price will be about $28. The shirts are in stock. As always, we will continue to inventory: Singlets Pocket Pants “Bike” style shorts Jackets Kids Sweatshirts & Sweatpants Ultimate Bags Gym Bags

Some items are still in inventory that will not be re-ordered for the foreseeable future. These include: Large size, women’s jog bras by Champion = $10 (Clearance priced) Zephyr Pants & Munich Tights – a few remain – call for details pair of XL cotton team shorts = $5 (Clearance priced) 2XL long sleeved black cotton team shirts = $7 (Clearance priced)

In Spring 2003, we are considering bringing back to inventory the team black shorts. Please make sure you come to the March meeting as we plan to discuss styles.

C-ya on the roads!

Strider Discounts

Being a member of the Striders entitles you to various discounts. For example, Run- ners Alley in Manchester gives a 10% discount to members. Similarly, items purchased through Road Runners Sports results in a payment to the Club that reduces our ex- penses. See all the details at the Clubs Web Site.

14 Striding Along – a publication of the Gate City Striders March 2003 Race Results

Millennium Mile 26th Annual Bristol 10 Mile 5K Turkey Trot Road Race Londonderry, NH, 12/28/03 Footrace Derry, NH, 11/27/03

Bristol, RI - 11/15/03 Denis Tranchemontagne 4:33 Samantha Moland 25:30 Carl Hefflefinger 4;49 Steve Moland 27:00 Madeleine LaRose 1:40:51 Wayne McLeod 4:52 Shelby Moland 32:49 Debbie Auclair 1:46:27 Richard Stockdale 4:55 Judi Moland 33:03 Mark Fraser 4:56

Walter Swanbon 5:03 Jingle Bell Run for Arthritis Jim Hansen 5:03 Portsmouth, NH, 11/22/03 Amherst Turkey Trot Trevor Ward 5:07 Amherst, NH, 11/28/03 Jared Garfield 5:08 Pamela Hall 44:08 Damian Rowe 5:10 Kathy Kirby 45:11 5K Ian McQuaid 5:18 David Salvas 46:01 Chantal Croteau 5:19 Andrea Pierce 46:26 Damian Rowe 21:00 Kelsey Peabody 5:27 Emily Strong 51:11 Mike Merra 24:12 Kelsey Connors 5:30 Eric Chorney 52:10 Zachary Campbell 5:32 Yuki Chorney 58:11 5 Mile Bill Spencer 5:32 Denny Leblanc 5:37 Thanks for Giving 5K Wayne McLeod 32:38 Lowell, MA, 11/27/03 Carl Hefflefinger 34:00 Anthony Merra 35:59 Allan Rube 21:33 Martin Sheil 36:33 Shu Minami 23:38 Cathy Merra 39:34 Kevin Slattery 24:04 David Salvas 40:05 Kevin Reynolds 25:20 Leigh McLeod 40:57 Eric Chorney 25:59 Mary Minami 26:42 Yuki Chorney 26:47 Jingle Bell Run for Arthritis Bob Welts 29:16 Concord, NH, 12/6

Hein Van Den Heuvel 23:06 Nashua High Alumni X-Country Lauren Shoemaker 25:45 Race 5k Nashua, NH - 11/27/03 Kelsey Peabody 25:45 Kelsey Connors 25:45 Jessie Laurence 25:45 Peter Vendituoli 18:58 Kaitlin Dresser 25:46 Jim Hansen 19:59 Emily Mastropiero 25:46 Damian Rowe 21:19 Francis Laurence 26:06 Kevin Bausha 21:36 Sandra Van Den Heuvel 26:48 Eliot Paisner 22:27 Ed Auclair 25:16 Jessie Laurence 5:40 Madeleine LaRose 30:16 Santa's Toy Trot 6 Miles Kevin Bausha 5:41 Debbie Auclair 30:27 Lauren Shoemaker 5:41 Joyce Oberholtzer 30:45 Merrimac, MA - 12/14/03 Kristen Ewing 5:45 Kaitlin Dresser 5:46 Galloping Gobbler V Allan Sabiski 52:00 Cathy Merra 5:51 Ed Auclair 52:49 Ashley Morgenstern 5:59 Concord, NH, 11/27/03 Mary Slocum 55:40 Mitchell McLeod 6:01 Michael Whelton 57:24 Nancy Peabody 6:01 Michael Thatcher 39:57 Debbie Auclair 59:16 Julie Hanover 41:33 Allan Rube 6:02 Madeleine LaRose 59:31 (Continued on page 16) Ed Donovan 45:21

February 2004 Striding Along – a publication of the Gate City Striders 15 (Continued from page 15) Fran Dryer 21:24 Kaitlin Burnett 6:07 23rd Annual Bud Light Thomas Conley 22:08 John McQuaid 6:10 Hangover Classic Cathy Merra 22:26 Olivia Zeltner 6:13 Josh Green 23:02 Elizabeth Kolb 6:16 Salisbury, MA, 1/01/04 John Green 23:07 Terrence Kenney 6:20 Shaun Scanlon 25:36 Gordon Burnett 6:21 10K Elizabeth Fay 27:22 Skip Cleaver 6:25 Robert Welts 29:34 Heidy McGaffigan 6:30 Jim Belanger 38:36 Monica Vendituoli 29:41 Richard Macdonald 6:31 Joyce Oberholtzer 30:24 Diana Lavash 6:36 5K Eileen Kolb 38:21 Traci Swanbon 6:46 Aline Kenney 6:48 Sharon YU 24:59 Emily Strong 6:50 Gigi Ferris 26:11 Sydney Moland 7:02 Dave Ferris 26:11 Leeann Ward 7:28 Walt Disney World Mara- Margaret Zeltner 7:40 Freeze Your Buns, 5 Mile, thon, 1/11/04 Luke Lavash 7:47 1/04/04 Orlando, FL Diane Quinlan 7:48 Litchfield, NH Andrew Mahoney 7:58 Marathon Katie Mahoney 8:00 John Saunders 31:39 Shelby Moland 8:07 Carl Hefflefinger 32:32 Steve Moland 8:07 Peter Vendituoli 33:15 Tom Conley 3:35:01 Judith Moland 8:08 Anthony Merra 34:58 Dick Doyle 3:44:14 Morgan Askenaizer 8:21 David Ferris 35:12 Mike Thatcher 4:00:00 Michael Askenaizer 8:21 Allan Rube 35:21 Mike Levesque 4:05:43 Jonathan Olsen 8:36 Kristen Ewing 35:30 Steve Moland 4:15:40 Janie Olsen 8:39 Linda Madden 41:41 Shu Minami 4:18:36 Carolyn Shattuck 9:41 Robin Rocha 43:42 Allan Sabiski 4:30:55 Doug Shattuck 9:45 Mike Whelton 44:08 Gary McCoy 4:35:55 Michael Mahoney 10:56 Mary Slocum 44:53 Stan Klem 4:36:17 Katie Mahoney 10:57 Allan Sabiski 44:54 Sue Pintal 4:47:10 Jackie Geisler 10:57 Judi Moland 46:00 Robin Rocha 5:07:37 Chip Geisler 10:57 Pat Smith 48:47

Lauren Olsen 12:34 Madeleine LaRose 49:40

Eric Olsen 12:34 Half Marathon 5K

26th Chip Chase 5K Michelle Buechner 2:02:45 Jim Hansen 19:53 Temple, NH, 1/01/04 Kim DeCosta 2:03:43 Samantha Buechner 2:07:14 Wayne McLeod 18:52 Jonathan Green 2:07:14 Peter Vendituoli 20:30 Joshua Green 2:07:15 Walter Swanbon 20:51 Mary Minami 2:24:22 Tom Conley 21:39 Judy Moland 2:24:24 Mitchell McLeod 22:02 Staci Buechner 2:26:18 Jim Ecke 22:09 Fran Dwyer 22:19 Mike Merra 22:21 Damian Rowe 22:35 Cathy Merra 22:47 Steve Moland 23:47 Traci Swanbon 25:22 Skip Cleaver 25:25 Bill Engle 25:54 David Salvas 26:28 Kathy Engle 26:41 Judi Moland 29:17 Monica Vendituoli 30:15 Jared Garfield 20:54 (Continued on page 17)

16 Striding Along – a publication of the Gate City Striders March 2003 (Continued from page 16) Freeze Your Buns, 5 Mile, Notable Running Teanna Croteau 6K (48) Accomplishments in 2003 Tom Kolb 6K (47) 1/18/04 Steve Hunt 6K (45) Litchfield, NH Allan Rube 6K (55) Nicole Slane Peter Stebbins 6K (63) 5 Mile State age records at 5K (13), 6K Bob Welts 6K (68) (13), and 8K (13) Bill Sturgeon 6K (72) Dennis Tranchemontagne 29:14 Youth All American XC Pat Kiesselbach 12K (54) Carl Hefflefinger 33:05 Lori Lambert 20K (39) Kristen Ewing 35:49 Kelsey Hunt Heidi Havron 20K (36) Allan Rube 36:00 Top ranked NH 11 Year Old Jim Belanger 20 K (48) Anthony Merra 37:06 Midget All American XC Bill Springer Marathon (64) Hein Ven Den Heuvel 37:20 Eldon Burkinshaw 38:18 Ashley Morgenstern Linda Madden 41:26 Intermediate All American XC Peter Vendituoli 41:56 Membership Renewals Sachiko Burkinshaw 44:47 Lauren Brady Intermediate All American XC Mike Whelton 46:00 February Allan Sabiski 46:31 Pat Smith 48:58 Kelsey Peabody Madeleine LaRose 50:17 Top ranked NH 12 Year old Nick Anastasi Bruce Brinkema 5K Jared Garfield Steve Delahunty & Family Midget All American XC Claudia Dufresne Carl Murphy 20:23 Paul & Eileen Fiori Nicole Slane 20:28 Rich Stockdale Lynn & Ken Kisselbach Jessica Laurence 22:07 State age record at 5k (52) Linda Madden Francis Laurence 22:37 Top Senior NHGP Runner Don McCarty & Family Cathy Merra 22:53 Heidy McGaffigan Elizabeth Kolb 24:01 Pam Hall Dick & Moira Miller Shaun Scanlon 24:53 State age records at 6k (49), 12K Deborah O'Leary Mark Fraser 25:55 (49), and 20K (49) Mary & Hugh Phillis Elizabeth Fay 26:40 Andrea Pierce Monica Vendituoli 28:38 Heidy McGaffigan Louise Rossetti Robert Welts 31:54 State age records at 8K (58), 10K Doug & Anne Shattuck Deborah Fraser 38:39 (58), and 12K (57) Patricia Smith Peter Stebbins Shu Minami Bob & Kristina Thompson State age records at 6K (65) and David Wendt 20K (65) March The answer is Warren Church, help- Kathy Engle ing out at the Pepsi Free Nashua Trust State age records at 20K (60) and The Askenaizer Family 10K which was a Gate City Striders fea- Marathon (59) (60) Douglas Casey ture race. The race was won by John Do- Lisa Christie herty in 29:09. Fifteen year old Tom Bill Spencer Peggy Cloutier Carlson was the first youth in 33:35. State age records at 5K (67),6K Sam dePerri Dave Camire ran 34:08 in 85th place and (67), 8K (67), and 12K (67) Jim Ecke the first female was in 94th place, run- National Champ 3K Indoors, Tom & Ellen Kolb ning 34:23. Placing in 166th was Tom ranked 6th in the world. Charles Lewis & Family Kolb with a time of 36:39. Over 172 run- Honorable mention Running Neil Lewis ners were under 37 minutes. Contrast Times Masters of the Year Gary McCoy that to last year’s Market Square day 10k Marie Mullins where a total of 25 runners were under Other Individual record setters The Neville Family 37 minutes. How times have changed Poublon Family Cathy Merra 6K (44) William Voss & Rhonda Munson Andrea Pierce 6K (43) Trevor & LeeAnn Ward- Joshua Green 6K (12)

February 2004 Striding Along – a publication of the Gate City Striders 17 February 2004

Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 5 6 7 Freeze Your Buns Litchfield

Wednesday evening runs at Pennichuck Junior High at 6:00

8 9 10 11 12 13 14 Bradford Valentine 5 Mi, 6K

15 16 17 18 19 20 21 Freeze Your Buns General Meeting Litchfield 7:30 Merrimack YMCA

22 23 24 25 26 27 28 USATF National USATF National Indoor Track Indoor Track Cham- Championship pionship Boston Boston

Fun run every Sunday morning at 9:30 from the Good Times restaurant, Rt 101, exit 3 in Candia

29 Freeze Your Buns Litchfield

18 Striding Along – a publication of the Gate City Striders March 2003 March 2004

Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 5 6

Wednesday evening runs at Pennichuck Junior High at 6:00

7 8 9 10 11 12 13

14 15 16 17 18 19 20 General Meeting Youth Track Meet 7:30 Merrimack Boston YMCA

21 22 23 24 25 26 27 USATF Masters USATF Masters Indoor Track Indoor Track Cham- Championship pionship Boston Boston

Fun run every Sunday morning at 9:30 from the Good Times restaurant, Rt 101, exit 3 in Candia

28 29 30 31 Run for the Border 10 Mi. NHGP USATF Masters Indoor Track Championship Boston

February 2004 Striding Along – a publication of the Gate City Striders 19 Gate City Striders Membership Application Form

This is a (circle one) : New Membership Membership renewal

Membership type (circle one) : One Year Youth 14 and under($10), Single($20), Family($25). Three year Single ($50), Family ($65)

Last Name ______First Name ______M/F ____ DOB ______

Address ______

City ______State ______Zip ______

Home Tel ______E-Mail ______

I know that running, volunteering at club races and participating in Gate City Striders events are potentially hazardous activities. I should not enter and run or participate in club activities unless I am medically able and properly trained. I agree to abide by any decision of a race or club official relative to my ability to safely complete the run or to take part in the event. I assume all risks associated with running and volunteering in club races and activities including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, I, for myself and anyone entitled to act on my behalf, waive and release the Road Runners Club of America, the Gate City Striders Inc. and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in these club activities even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver.

Signature required for all persons on this application (Signature of parent or guardian if under age 18).

Name ______Signature ______Date ______

Make check payable to Gate City Striders, Inc. and mail to : PO Box 3692 - Nashua, NH 03061 If at all possible, include a picture of yourself. It will help us recognize you!

GATE CITY STRIDERS Non Profit Organization PO Box 3692 U.S. POSTAGE PAID Nashua NH 03061 Nashua, NH Permit No. 1050

20 Striding Along – a publication of the Gate City Striders March 2003