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CHARGERS

NEWSLETTER Serving the Central New York Running Community since 1969

Volume LXXXVII Syracuse Chargers Track Club April 2020

Follow Us On ...... 1 Syracuse Chargers Track Club ...... 2 Coronavirus Update ...... 3 Highland Forest 1-2-3 Update ...... 3 Membership Update ...... 3 Charger Member Renewals / New Members ...... 4 2020 Events Calendar ...... 4 Volunteer and Athlete Award Recipients ...... 5 Recent Charger Records ...... 6 Trivia ...... 6 Perspective - Revisited ...... 6 Trivia Answers ...... 7 Highland 1-2-3 ...... 8 Syracuse Chargers Track Club Scholarship Application ...... 9 The Charger Challenge ...... 10 Syracuse Chargers Membership Form ...... 11

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1 Syracuse Chargers Track Club

The Syracuse Chargers Track Club (SCTC) is dedicated to the development of all aspects of athletics in Central New York. This includes support for youth development programs and the encouragement of individuals of all ages and abilities to participate in local, regional, national and international track & field, long distance running and walking events. The club is a non-profit, tax-exempt 501©(3) organization; a member of USA Track & Field and the Road Runners Club of America. Membership in the SCTC is open to all who share the goals of the organization. To become an individual member and Charger representative of USATF, go to www.USATF.org. The Charger Club member # is 04-0092.

Board of Directors Program Coordinators President: Vice President: Membership Coordinator: The Charger Challenge: Nancy Smith Mark Driscoll Bob Hiemenz Ed Polly

Treasurer: Secretary: Chargers Records: Youth Program: Jim Cox Jackie Wiegand Terry McConnell Mark Driscoll Jasper Royal Scholastic Coach: Volunteers: At Large Charger Board Members Norm Deep Kurt Stanton Marie Christopher Mickey Piscitelli Every One Can Run Norm Deep Kurt Stanton Masters (Men): Program: Mark Hill Greg Tuttle Greg Tuttle Greg Tuttle Pat Leone Masters (Women): Indoor Meets/Practices: Mickey Piscitelli Newsletter Staff & Contributing Writers Mark Driscoll Compiler Dr. J on Running Scholarships: OPEN Kamal Jabbour, PhD Special Friends Athletics John View Program: Subscriptions Nutrition Peter Rhodes Awards Dinner: Jenny Ives MS, RD, CDN, CD Nancy Smith Bob Hiemenz Summer Runs: Marie Christopher OPEN Physical Therapy Results & Records Terry McConnell, PhD Gabe Yankowitz, PT, Open Coordinator (Women) Trivia DPT, OCS Medicine & OPEN

Greg Tuttle, USATF Health Sam Graceffo, MD Open Coordinator (Men): Level 1 Certified OPEN Coach

The Chargers Newsletter is published monthly. It’s available via email and it is posted on the club website: www.syracusechargers.org. Members and subscribers must inform the membership coordinator (contact Bob Hiemenz) of any address changes (temporary or permanent) by email.

The Club is in need of a volunteer who would be interested in assuming the newsletter responsibilities for this monthly publication. Please contact Nancy Smith at [email protected] if you are interested in this volunteer opportunity or if you have any questions about it. Thank you very much! 2 Coronavirus Update

In the wake of the coronavirus pandemic, The Syracuse Chargers wants to be socially responsible in our commitment to the safety and well-being of our running colleagues. At this time we have not cancelled or postponed any of our traditional spring and summer races and events that are scheduled as follows:

 Highland Forest 1-2-3 Runs (May 30),  The Swamp Rat 5K/10K Runs (June 20)  Cazenovia July 4th 5K and 10 Mile Foot Races (July 4),  Willow Bay Women’s 5K Run and Walk (August 15),  Track and Field Meets held at the SU Skytop track (June 30, July 22, August 11),  Onondaga Lake Park Thursday Night Fun Runs (June -August) .

As we all know the situation with the coronavirus is rapidly changing. The Chargers will continually review updates from the CDC and follow recommendations of health officials with race and event final scheduling. Updates will be communicated on our web page, in our newsletter, and on Facebook. Race registration information for each race will be on the website and in the newsletter closer to each race and event date in lieu of very early registration in case a cancellation becomes necessary. Of course even a late cancellation could be necessary, and we will manage each situation as best we can as it arises.

Thank you.

Your patience, understanding, and support are greatly appreciated! Hope to see you at the start line! Highland Forest 1-2-3 Update

The Highland 1-2-3 is scheduled for May 30 and is still planned to take place at this time. However, due to the Corona Virus issues, there is some uncertainty as to whether the race will come off as planned. Rest assured that if we are forced to cancel the race, you will have options as to whether you want a refund of your registration fee, ability to donate your registration fee to the Chargers or to participate in a virtual or self-reported "race" on the trails. The Highland 1-2-3 is a very low cost event designed to get people out into the woods to experience trail running. Any "profits" go to the Chargers to support Chargers programs and scholarships. Please bear with us as we may have to adapt quickly to changing circumstances. Thanks- Mark Hill Membership Update

Dear Chargers,

Due to the recent coronavirus closures and the social distancing rules that have been put in place, the Chargers Board has agreed to extend all memberships by 3 months at no additional charge. Here's what this will mean:

 All currently active memberships will be credited an additional 3 months, free of charge.  An extended grace period is being put into effect for the next 3 months. We are encouraging everyone to stay safe, so no need to make a trip to the Post Office to mail membership renewals.  After the 3 month period, if anyone requires an additional extension, just let us know. No explanation needed. The normal reminders via email and post card will resume after the 3 month period. As always, thanks for being a Charger and stay safe! 3 Charger Member Renewals / New Members

Renewing Members Renewing Members New Members Mark Feldman Christian Stanton Prodigy Shepherd Samuel Gray Kurt Stanton Rashaad Shepherd Barry Koplowitz Stephen Suto Phoebe White Luana Pesco Koplowitz John View Lorraine Schunck

2020 Events Calendar

May 2020 1 Fri Syracuse Chargers Scholarship Application Scholarship form and all supporting materials should be mailed together and received by this date 2 Sat Grand Island Half Marathon - Grand Island, NY Race features a long-sleeve 1/4 zip pullover and a post-race party including Flying Bison. There is also a new 4-person team competition with prize money totaling $1000 Discount code for 3$ dollars off: "GI20-SyrChargers" www.greaterbuffalotrackclub.com 3 Sun 2020 Dunn Tire Mountain Goat Run – Syracuse NY 10 mile event - Sunday, May 3rd at 9:15am, Join the Mountain Goat Foundation and the Syracuse Track Club for this festive event! 30 Sat Highland Forest 1-2-3 Race - Fabius, NY Join us and experience running in one of Onondaga County’s natural areas. Race starts at 8:30 AM June 2020

21 Sun FMRRC Mule Haul 8K Foot Race – Ft. Hunter, NY Grab your Dads, Husbands or Partners and spend Father's Day on this route near the Canal trail. July 2020 4 Sat FLRC’s Finger Lakes 50 Ultra Event – Hector, NY Saturday, July 4th at 6:30am/8:30am, Join fellow racers in a frolic through the cow pastures of the Finger Lakes National Forest 19 Sun. Pirate 5K Rum Runner - Sylvan Beach Grab yer pirate hat and decorate yerself for the Pirate's Weekend 5K event. Enjoy a 3.1 mile run/walk through the beautiful village of Sylvan Beach. Start Time: 8:00am Oct 2020 3 Sat The Great Cow Harbor 10K Run - Northport, NY The Great Cow Harbor 10K Run is one of the most prestigious foot races in the country. 10K Run & 2K Fun run Nov 2020 1 Sun Red Baron Half Marathon - Corning, NY The 39th annual Red Baron is a challenging and fast course starting on the campus of Corning Community College and finishing at the Corning American Legion.

 All event titles are hyperlinks to the individual event. All Charger events are available on our website at http://syracusechargers.org/events/. Pictures of individual events will be posted under the event on the website.  Bold events are Syracuse Charger sponsored events.

4 Volunteer and Athlete Award Recipients

It is unfortunate that this year we could not host our Annual Meeting and Awards Dinner to celebrate our outstanding volunteers and athletes of the 2019 year. All is best in consideration of our community health and safety, and we wish all of our colleagues the very best as we move forward not just locally, but nationally and globally. Our volunteers and athletes are just rockin’ it and please give them an elbow when the occasion arises! They deserve it!! The Chargers wishes to recognize our award recipients as follows:

Charlie Hackenheimer Award Nate an Evelyn White Award Masters Men’s Long Distance Running Life Time Service Awarded to Scott Weeks Awarded to Peter and Nancy Rhodes

Men’s Long Distance Running Award Arnie Briggs Good Guy Award Awarded to Michael Dee Awarded to Bob Hiemenz

Outstanding Service Award Corporate Friend of Running Award Awarded to Gabe Yankowitz Awarded to Fleet Feet Syracuse Ed and Ellen Griffin

Volunteer Service Award Awarded to Norm Deep, Jr. Jerry Schulz Award Awarded to Ronald Johnson Section 111 Girls Cross Country Awarded to Claire Walters - F-M School District

Masters Women’s Long Distance Running Award Awarded to Mary DaSilva Jerry Schulz Award Section 111 Boys Cross Country

Awarded to Peyton Geehrer - F-M School District Women’s Track and Field Events Award

Awarded to Georgia Deep The Charger Challenge 5000 Miles

Awarded to Richard Simon Masters Men’s Track and Field Award

Awarded to John McEachen The Charger Challenge 5000 Miles

Awarded to Marcy Tobin Women’s Mountain Ultra Trail Award Awarded to Luana Pesco Koplowitz

5 Recent Charger Records

F1213 60m HH Georgia Deep 12.89 2/23/2020 F1213 Triple Jump Georgia Deep 26ft 7.25in 2/23/2020 Georgia established the first recorded standard in her age group in the 60m HH event and improved upon her own effort in the triple jump from last summer. Both marks were recorded at a USATF meet at Utica College. All club records are updated on our club records page at http://syracusechargers.org/club-records/ Trivia

1. What were Hemerodromoi's ? 2. What is Fell Running? 3. An 8:00 pace is how many Miles Per Hour? 4. What are Descent Runs? 5. How many miles is a 9K race?

Answers on Page 7

Perspective - Revisited

Gabe Yankowitz, DPT Two events over the past couple of months got me thinking about an article I wrote for this series some 17 years ago on the importance of keeping some perspective when injured and unable to run. The first was seeing within a short time a few patients who, due to injury, found themselves in this category. They exhibited varying degrees of upset and panic over this predicament, and I found myself having to “talk them off the cliff” and reassure them they would be fine in the long term. The second was my having suffered a serious knee injury in early February while skiing, which required surgical reattachment of my quadriceps tendon to the kneecap. Within a few seconds of falling, I knew what had been damaged, and was faced with the realization that it would be 4-6 months before I could start running again. As I was thinking perhaps this would be a good time to re-run that article, a third event occurred that convinced me that, yes, this would be very timely. By the time you read this, I certainly hope the worst of the coronavirus pandemic has passed and we all are able to get back to some semblance of normalcy. But I suspect many of you have had – and may still be having – some disruption of your running, as well as your normal every day routine. For all of you, then, here’s that column from 2003: ------I began my second running career – after a five-year hiatus following graduation from college – 27 years ago. A sprinter in high school and college, I transitioned to distance running primarily to get in shape for a cross-county team reunion run, but also to lose the nearly thirty pounds I had gained during those five years. I remember well

6 the feeling of struggling through those three miles each day the first two weeks, and recall even more clearly the satisfaction and elation I felt in the weeks and months thereafter as I worked my way back into shape. I do not claim to remember the details of each and every workout or race run during the nearly three decades past, but there are many that stand out in my mind. I ran my first marathon 24 years ago and, despite accumulating evidence that my recollection facilities are not what they once were, I can easily see in my mind’s eye almost every step of those 26.2 miles. I have no difficulty at all cerebrally reliving the ecstatic feeling that seemed to envelop every fiber of my body in the minutes, hours, and days after crossing the finish line. I have no trouble whatsoever remembering the details of just about every race in which I set a PR, from 5k to the marathon, though those achievements occurred more than a few years ago. And while some feelings may not have been pleasant ones, I can also recall those races that at the time might have seemed disappointments, but in retrospect became learning experiences that I still value. I remember in detail probably hundreds of training runs, for the wonderful feeling of fitness and good health; for the social camaraderie; for the scenery passed en route; for the sheer pleasure of feeling the elements with all my senses; and for the exhilaration that is gained from giving a full effort. I have completed 35 marathons over the years and I can honestly say that I could recount at least one significant, distinctive experience from each of those races. Not all of these memories can be termed pleasant, but each and every one is clear and firm nonetheless. I have no doubt they will remain that way for years to come, if not for the rest of my life. During my nearly three-decade running “career” I have suffered two separate injuries serious enough to force me to cease all running for six weeks each time. Those 12 weeks comprise a minuscule, insignificant fraction of the time I have spent running. About a half second out of every minute. I’m sure that at the time I was disappointed and frustrated that I couldn’t run, but now … I barely remember it ever happened. Gabe is a long-time runner and physical therapist for more than 35 years in the Syracuse area. He is now in private practice in Manlius. Visit his website at www.gaberun.com for more information. All of Gabe’s articles are available at http://syracusechargers.org/author/gabeyankowitz/ Trivia Answers

1. They were Day Runners in Ancient Greece. Also called Running Messengers. 2. Is the sport of running and racing, off road, over upland country, running significant hills. Fell Races started in Great Britain. 3. 7.50 MPH 4. Downhill running races on ski slopes. The races started in Austria. 5. 5.59 miles

Highland 1-2-3

Join us and experience running in one of Onondaga County’s natural areas!

The Highland Forest 1-2-3 is back! Save the date for Saturday, May 30th, 2020! Registration for the Highland Forest 1-2-3 trail race is open and available at: https://runsignup.com/Race/NY/Fabius/HighlandForest123

DESCRIPTION: The race begins at 8:30 am and consists of one, two, or three loops on marked trails in Highland Forest. The course covers 10, 20, or 30 miles, with climbs of 1380', 2760', or 4140' respectively. WHERE: The races start and finish at the Community Pavilion in Highland Forest just across the road from the parking lot.

WHEN: Arrive at the Community Pavilion (across from the parking lot) by 7:00 AM for race-day registration or 7:30 AM if preregistered. The race day registration fee is $40.

THIS IS TRAIL RUNNING: The course is about 95% on hiking trails and 5% dirt roads. The trail is well marked (blazes on trees, and turns are marked). It is possible to sprain ankles, break bones, and encounter wildlife and insects such as black flies and/or bees. Carry medication if you are allergic. Trail running requires agility of foot and the ability to keep one eye on the trail and the other on the blazes (markers). Some will get lost momentarily. If there are no blazes in front of you, go back. You may encounter vehicles on the dirt roads and at crossings.

REFRESHMENTS: Minimal support will be provided on the course. Carry hydration and fuel as you require. One water stop is planned at ~5 miles and the Start/Finish area will have water and fuel available. Depending on volunteers, more support may be available but do not count on this. After the run, enjoy food and beverages at the Community Pavilion.

More info at http://syracusechargers.org/events/highland-forest-1-2-3-trail-race-2020/ 8 Syracuse Chargers Track Club Scholarship Application

The Syracuse Chargers Track Club, Inc. will award as many as three $1,000 scholarship grants to SCTC members who have distinguished themselves through their: volunteer activities within our community (not limited to Chargers events); academic achievement; and commitment to personal fitness. All applicants should have a record of volunteer service to the athletic community. In order to qualify for consideration for one of these awards, an applicant must be a graduating high school senior, an SCTC member at the time the application is submitted, and the holder of at least a B average (80%) throughout high school. Anyone who wishes to be considered for one of these awards should provide the information requested below and submit this form along with the following:

1. A letter of recommendation written by an adult who has supervised, coordinated, or is otherwise familiar with your volunteer activities, particularly those that promote health and fitness.

2. A copy of your high school transcript.

3. A letter of recommendation from a teacher or your guidance counselor that focuses on your academic achievement and merits.

4. A typed essay of 300-400 words in which you describe how your participation in athletics and the volunteer activities that support athletics demonstrates your commitment to lifetime fitness.

This form and all supporting materials should be mailed together and received by May 1, 2020

Please mail this completed form and your other application materials to: John View, SCTC Scholarship Committee Chairman, 6129 Bay Hill Circle, Jamesville, NY 13078

Name ______Phone: ______

Address______E-mail: ______

______Date of birth______

Your High School(s): ______

High School Average: ______Class Ranking: _____ SAT/ACT Scores: ______

College/University that you are most likely to attend: ______

Volunteer activities on behalf of athletics (including but not limited to Chargers volunteering)

9 The Charger Challenge

The Charger Challenge is designed to provide guidance, incentive and long-term motivation to runners and walkers through awards and recognition. Runners and walkers of all ages, abilities and levels of experience are welcome to participate. Participants do not have to be Syracuse Chargers Track Club members. Three different challenges are available. Whether you exercise for enjoyment, weight loss/maintenance, social or competitive reasons, you are encouraged to take on the Charger Challenge!

PROGRAM RULES AND AWARDS: All Challenge Programs participants are required to fill out the application below and upon receipt, they are sent a log sheet for recording miles run/walked along with instructions and guidelines for new runners. The participant submits completed log sheets for each award level. Participants’ achievements are also recognized in the Syracuse Chargers Track Club Newsletter.

THE CHARGER CHALLENGE THE CHARGER 500 MILE CHALLENGE This program is designed for higher mileage walkers/runners The 500 Mile Challenge is aimed towards junior or or those seeking a longer term goal. senior participants, those new to a walking/running program, or those with physical limitations.

Entry Fee: - - - - - $5/person Non-Chargers, **FREE** for Chargers Club members - - - - - Awards: 500 miles T-Shirt Awards: 100 miles Ribbon 1000 miles Patch or Ribbon 250 miles Patch 2500 miles Long-Sleeve T-Shirt 500 miles T-Shirt 5000 miles Trophy 10,000 miles Awards Banquet Plaque Mileage: All actual mileage covered can be recorded

THE FAMILY CHALLENGE The Family Challenge allows family members combine their mileage toward a common goal! Entry Fee: $20 total for Non-Chargers members, includes immediate family members residing at the same address, **FREE** for Chargers Members. Awards: 5000 miles Family plaque and a T-shirt for each family member ...... CHARGER CHALLENGE APPLICATION FORM

Challenge Program Desired: _____Charger Challenge _____Family Challenge ____500 Mile Challenge

Name(s):______E-mail______Age(s)______Shirt Size(s): _____S _____M _____L _____XL Address:______

Telephone:______Charger Member? ___(Y) ____(N) Fee Enclosed $______1/21/17 (Payable to Syracuse Chargers Track Club) MEMBERSHIP WAIVER I know that running and volunteering to work in club races and other activities can be hazardous. I agree not to participate in Club activities unless I am medically able and properly trained. I agree to abide by any decision of an official concerning my ability to safely participate in any activity.

I freely and voluntarily assume all risks associated with competing, volunteering, and all other activities in which the Club is involved. Such risks include, but are not limited to: falls, contact with other participants, and the dangerous or negligent behavior of other participants, the effects of the weather, including high heat and/or humidity, the conditions of the road or other facilities, 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 you acceptance of my application for membership, I, for myself and anyone entitled to act on my behalf, waive and release the RRCA, USATF, Syracuse Chargers Track Club, Inc., and their officers, directors, and members, and all sponsors, their representatives and successors, from all claims or liabilities arising out of my participation in Club activities, even though that liability may arise out of negligence of carelessness on the part other persons named in this waiver. I grant permission to use for legitimate purpose any photographs, motion pictures, recordings, or other images of myself participating in Club activities.

Signature(s)______Date______I am signing this waive as parent or legal guardian on behalf of the minor(s) named above. I agree to be responsible for the conduct and safety of the minor(s), and I recognize and assume the risks described above on behalf of the minor(s).

______Date ______Parent’s or Guardian's Signature if under 18 years

Return To: Ed Polly, 102 Rosewell Meadow Dr., DeWitt, NY l3214 email:[email protected] 315-256-6398

10 Syracuse Chargers Membership Form

______/ __ / ______Name Sex Birth Date Occupation / Club Interest ______/ __ / ____ ( ______) ______− ______Name Sex Birth Date Telephone Number ______/ __ / ______Name Sex Birth Date Email Address ______/ __ / ____ We need your help! Name Sex Birth Date Please volunteer for: ______Track Meets ___ Coaching Address ___ Road Races ___ Trail Runs ______Special Olympics City State ZIP Other: ______

(Please select and circle one)

Membership Type 1 Year Individual Membership $20 Family Membership (1 newsletter, 2+ people) $25 Individual Senior Citizen (65 years or older) $15 Individual Student (High School or younger) $15

Additional Contribution: Help to ensure the Syracuse Chargers Track Club continues to deliver quality educational and developmental programs in Track & Field, Cross Country, Youth Development, Ultra & Trail Running and Road Running/Racing that is open to all. We appreciate your additional financial support!

Enclosed is my tax deductible contribution: $10 ____ $20 ____ $30 ____ $50 ____ $100 ____ Other $______

Membership Status: Receive Email Blasts? ____ New ____ Yes ____ Renewal ____ No

Mail this form and check to: Bob Hiemenz, Membership Coordinator Please make check payable to: Syracuse Chargers Track Club Syracuse Chargers Track Club, Inc. P.O. Box 2354 Liverpool, NY 13089-2354 OR: Register online at: RunSignUp.com

MEMBERSHIP WAIVER: I know that participating and volunteering to work in club events can be hazardous. I agree not to participate in Club activities unless I am medically able and properly trained. I agree to abide by any decision of an official concerning my ability to safely participate in any activity. I freely and voluntarily assume all risks, including but not limited to: falls, contact with other participants, dangerous or negligent behavior of other participants, the effects of weather, including high heat and/or humidity, the conditions of the road or other facilities, an d traffic on the course, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, I, for myself and anyone entitled to act on my behalf, waive and release the RRCA, USATF, Syracuse Chargers Track Club, Inc., and their officers, directors, and members, and all sponsors, their representatives and successors, from all claims or liabilities arising out of my participation in Club activities, even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I grant permission to use for legitimate purposes any photographs, motion pictures, recordings, or other images of myself participating in Club activities.

______Signature(s) Date

I am signing this waiver as parent or legal guardian on behalf of the minor(s) named above. I agree to be responsible for the conduct and safety of the minor(s), and I recognize and assume the risks described above on behalf of the minor(s)

______Parent's or Guardian's Signature if under 18 years of age Date

REV 1/25/19