Publication of Hudson-Mohawk Road Runners Club Vol. 32 NO.2
Editor: Kari Gafhen [email protected] President's Message 4 Managing Editor: Robin Nagengast ([email protected] What's Happening in February 5 Assistant Managing Editor: Open New HMRRC Members 5 Associate Editor: Bill Robinson Short Circuits 7 Production Editors: Been There, Done That.. 9 Kathleen Bronson, Terri Commerford, Mike Mclean, Robin Nagengast Mark Warner: Runner, Family Man, Volunteer, Advertising/Business Directors: Jim Tierney (869·5597. [email protected]) Hall of Fame Inductee 11 Bob Knouse by Ken Skinner Photo Coordinator: Bill Meehan HMRRC Message Board is Largely Untapped Resource 13 Photography Staff: by Tom White Tom Adorns, Phil Borgese. Nancy Briskie. Donna Davidson. Ray lee, Bill Meehan. Donuts, Stairs and Fire on a Journey of 1,000 Miles 15 Gerri Moore, Paul Turner by Rob Rausch Proofreader: Daniele Cherniak Fell For a Guy 17 Contributing Editors: by Susan Browne Jim Moore - Grand Prix Update Kinderhook Runners Club Fall 2010 Marathon Recsap 19 AI Maikels by Julie Keating - Whafs Happening Dr. Russ Ebbetts You Are Here: The Clark & Williamstown, MA 19 - Off The Road by Eva Barsoum Nancy Clark - Athlete's Kitchen USATF Grand Prix -A Winning Formula 20 Dr. Tim Maggs by Vince Juliano - The Running Doctor Dr. Robert Irwin Do Not Let Anxiety and Stress Affect Your Running 21 -ForYourHealth by Stan Popovich Mike Becker - Been There, Done That A Tale of Two Marathons 22 Jim Tierney & Ken Orner by Ray Camino - Senior Running Ed Gillen Pacers Needed for 2011 Adirondack Marathon 22 - Profile of a Runner Joe Hein The Athlete's Kitchen: Decisions and Dilemmas 23 - Short Circuits Bob Kopac Off The Road: Destination Runs 26 - Kopac's Komer Photos in this issue by Phil Borgese and Bill Meehan
The Pace Sener is the official monthly news-magazine of the Hudson-Mohawk Road Runners Club. Membership in the HMRRC automatically entitles one to receive The Pace Setter. Advertisements, race announcements and entry (orms are paid for al the following rales: full page ($150). Contract rates are available on a half year and a full year basis. Advertisement questions and space reservations should be directed to Jim Tierney. Advertising Director. at 869-5597. After conlacting the advertising director, material can be mailed to: CAllen, 179 Hollywood Ave.• Albany. NY 12209 (callen@gscallen. com). All other maMers should be directed to the editors. Cl009 HMRRC. All rights reserved. Reprodudion in whole or in part without wrinen permission is prohibited.
The Pace Setter - 3 dar while February 20 marks one of the club's two annual marathons (along with the unique 3 pe'rson marathon relay - celebrating year 25). It HUDSON MOHAWK will be the 38th running of the HMRRC Winter Marathon. On race day, several 'out of town' ROAD RUNNERS CLUB runners, as they have in the past, will make the trip to our capital city to partake in the event which Cdn bring unpredictable temperatures President and wind (combine those for brutal wind chill) JON ROCCO on the multi-looped course. Nonetheless, it is 862-9279 certainly refreshing to hear positivp comments • about the organization of this small race from Executive Vice President them. It is especially noteworthy when the JOHN PARISELLA dedication of our volunteers (the fdbric of the 374-4190 by Jon Rocco club) does not go unnotiCf~d. • It is already February Jnd the winter is mov I wanted to share some comments posted Vice President for Finance ing along. At this point, one Winter Series race on the marathonguide.com site from non CHARLES TERRY remains for thp 2010-2011 season and hope locals regarding our volunteers in the winter 482-5572 fully many of you are closing in on becom marathon: • ing a Winter Series Survivor. For those of you • Connecticut runner- 'Tons of phenom Treasurer planning to run the HMRRC Winter Marathon enal volunteers!' PAM ZENTKO or are gearing up for a Spring marathon, hore • Chicago runner- 'traffic control was ex 372-8275 fully the Winter Series has been an asset to cellent.' 'There seemed to be almost dS many • your training. The Winter Series is certainly a volunteers as runners on the course.' 'People positive aspect for helping to keep active in the who volunteer to work at races are my favor Secretary winter while getting some fresh air at the same ite people, but the volunteers that worked this BARBARA LIGHT time. It also provides an orportunity to socialize course for five hours in light snow and 31 de 326-0313 with friends and to meet new ones. Februdry is gree weather are really a special group. Thank • also the month in which we gather for the ,In you so much!!' Race Committee Treasurer nual awards banquet, providing an opportunity • Salisbury, CT runner - 'Volunteers do NANCY BRISKIE to see what pmplr' actually look like without a great job of keeping you on the course, as 355-3276 wearing running clothes. Although February is there are some twists and turns.' the shortest month of the year, it produces two • Quebec, Canada runner - 'The organiza of our longest races on the cJlendar. tion is friendly.. .with volunteers located where The club's annual banquet once again takes it matters.' place at The Desmond. On this night, we will • Syracuse runner - 'The voluntrers were HMRRC COMMITIEE honor the induction of Mark Warner into the very helpful and cheered us on with gusto.' CHAIRPERSONS HMRRC Hall of Fame. Mark will become the • Syracuse runner - 'Volunteers were excel 22nd club member to garner this honor. The lent.' Membership Committee night will also feature the President's Outstand • Pennsylvania runner - 'The volunteers DIANE FISHER ing Service Awards and the Race Committee's were very supportive.' [email protected] "Extra Mile Awards" to honor members for • Boston runner - 'Tons of friendly volun • contributions made at club races. There will teers.' Race Committee also be recognition to the top 3 age group win • Rochester runner - 'Thanks HMRRC and ners in the club's Grand Prix Series. There are volunteers.' MARK WARNER, 464-5698 six dge divisions for both male and female and • New York runner - 'By third loop, course • additionally a combined age-graded division. people know you by name, keep cheering you Publ ic Relations Congratulations to all to be recognized on Feb on. Vpry nice of them.' Thanks, guys, for mak ROBERT MOORE rUJry 12, and there will be a guaranteed good ing this marathon.' 377-1836 • [email protected] time to all those attending. Notably this year, • Canadidn runner - 'Great salty vegetable • there will be no club races held the next morn soup afterwards.' (Guess that one is for you HMRRC Web Page ing. Tom & Marcia,) In the Grand Prix, we' have' two repeat win DIANE FISHER ners on both the male and female sides. Su These comments certainly shed positive [email protected] san Wong and Anny Stockman defended their light on our club, and we thank you volun • titles in the 60-69 and 70-79 groups respec teers for that. Keep in mind that our Mission Digital Clock & Timer tively while Ahmed Elasser and Ernie Paquin Statement closes with 'volunteer participation BILL MEEHAN did the same on the male side in the 40-49 is a foundation upon 456-4564 Jnd 60-69 groups respectively. Susdn Wong which HMRRC • also defended in the age-graded category. As exists.' Although our club membership increases and we con I certainly can't Volunteer Coordinator tinue to produce quality races throughout the take credit for the MARCIA ADAMS year, and attract competitive runners, it cer phrase, 'ask not what 356-2551 tainly can become difficult to repeat yet alone your running club can 'three-peat.' Susan Wong is the sale three-peat do for you, but what you (60-69 group) Grand Prix winner going back to can do for your running the 2008 season. club' certainly strikes a www.hmrrc.com February 6 brings the last of thp season's chord. Winter Series races (4M,lOM,20M) making the Enjoy your 20M the club's 2nd longest race on the calen- February. 0 4 - The Pace Setter What.s Happening New "~I!I!C in$ebruary ~embers Kevin Anderson by AI Maikels Jonathan & Katrin Auyer joseph Bango jim Bayliss Yuriy Benderskiy Marathon was billed as a last chance to qualify The Winter Series ends in February with johan Bosman races of 4 miles, 10 miles and 20 miles on Sun for Boston; now it can be a first chancf' to qual joe Bouck day, February 6. The lO-mile race is a Grand ify for next year's Boston. The relay consists of Aj Carrier Prix event and usually draws a strong field. three legs of 9.2, :>.7 and 11.3 miles and there Liz & Ravi Chauhan Many use the 20-mile race as a good long run arC' various team categories based on age and Lisa Conroy in preparation for a spring marathon, while the gender. This race has a five hour limit for the jason Cordeira 4-milE' race is popular with those runners just sakE' of the volunteers, and as always volun Patrick Cremmins Alexis Curry looking to get in a short workout. teers are needed. The HMRRC Club Banquet will be held on David & Jean Drexler Quite often the race distance chosen is The Egan Family February 12 at 6 p.m. at the Desmond Hotel in factor of the weather, as is often thE' case with Dustin Ellis Winter Series races. The coldest Winter Series Colonie. The banquet features the Grand Prix Randal Fippinger race in my memory was this February raCf> in awards as well other club recognition awards, Richard Frantz 1987, as temperatures were below zero all day. and this year features the induction of Mark joseph Genter As always, volunteers are needed to help put Warner into the HMRRC Hall of Fame. Wendy Gibson these races on in thE' style to which we all have The club business meeting for FE'bruary is The Glover Family Mark Grammatico become accustomed. set for Wednesday, February 9 at 7:30 p.m. at Benn Griffin The 38th Winter Marathon and 25th An thE' Point of Woods clubhouse at the end of the Washington Avenue Extension in Albany. Club Brian Gyory nual 3 Person Relay will bE' held on Sunday, David & Sara Hamilton members are welcome and are encouraged to February 20 at 10 a.m. at UAlbany. Back in the Michael Hourigan day, when running was running, thf' Winter attend these meetings. 0 Anne Hurley The Huse Family Joseph & Mary Ibbetson Kristina Kaisik Christina Katsos Matthew Landy Alicia Laskoski Jennifer Lawrence Sean Lemecha Michelyn Littlf' Amy Madden Laura Maloney Kevin Marshall David Martin Michael McClure janice McLachlan Jeremy McNamara Sandra Michael Richard Nacy Amanda Newell Sean Newell Erin O'Connor Ken Ray Submissions for the The Robinson Family Andrea & Chloe Rodriguez April Issue of The Pace Setter Caprice Rossignol Kathleen A. Ryan Articles: Patrick Ryan Deadline is Feb. 25. Submit to: Editor, [email protected] Drew Shave Lf'ssa Shear Advertisements: The Sneeringer Family Deadline is March 1st. Contact Jim Tierney (Advertising Directorl to Charles Spinnato Andrea Stagg reserve space, at 869-5597 or e-mail: [email protected] Bob & Maggie Steciuk Coleen & Scott Stevens Ads should be sent to: The Tarullo Family CAllen, 179 Hollywood Ave., Albany, NY 12209 or e-mail ad to: Harriet Thomas Maggie Tromp [email protected] Liz Urban High resolution black & white files required (pdf preferred, no compression). No files Campbell Wallace Elaine West from MS Worct MS Publisher or Word Perfect. Full page ad size MUST be 7-5/8" Matt 7appen wide by 10" high. Contad Cyndy Allen at [email protected] for further info. Bonnie Zappoco Eric Zenner The Pace Setter - 5
A Short Circuit is a brief third per son narrative describing outstanding performances and unusual or hum?r ous experiences by runners espeCIal ly HMRRC members. All Short Circuits must be e-mailed to [email protected], subject: Short Circuits.
A survey of runners in the northeast fol lowing the December blizzard revealed how they managed to run during and immediately after the snow event. The most common re sponses:
1. Treadmill 2. Found a plowed road or parking lot. 3. Snowshoes 4. Aqua-jogging in pool 5. X-country skiing In December a man was jogging in Port St. A medical study of runners participating Lucie, Florida with his 7-year-old son who was in the 2009 Mont Saint-Michel Marathon in riding a bike. They came upon a house with France showed that the amount of fluid con a dog in the front yard. The 85 lb. lab-chow sumption during the race was directly related Betta than mix attacked the runner. The runner wrestled to overall performance. The more you drank 'nuttin the dog to the ground, grabbing it by the neck. the worse you performed and vice versa, even When police arrived the man appeared seri among elite runners. According to Tim Noakes, ously injured with numerous bite marks and MD, Professor of Exercise and Sports Science scratches on his face and arms. The dog was at the University ofCape Town in South Africa, dead, either the result of choking or a broken who conducted the study: "Drink to thirst. That neck. is all you need to know." Dr. Noakes blames the sports drink industry in the U.S. for per suading runners to overdrink during a race. "The sports drink industry in the U.S. unfor Charles Woodruff of Fleet Feet reports the According to running coach John Kellogg tunately promotes the false idea that drinking success of the local chapter of the Fleet Feet/ the 10 best male U.S. high school x-country to thirst is not adequate. That is why athletes New Balance "No Boundaries" National Train runners of all time are: in the U.S. are more likely to overdrink than ing Program that trains new runners to com 1. Dathan Ritzenhein (Michigan 1990s) athletes in any other country." plete their first 5K. The program began here 2. Eric Hulst (California 1970s) in 2007 and over 800 people have trained for and raced their first 5K. In 2011, the number 3. Gerry Lindgren (Washington 1960s) will grow reach to over 1000 participants. Ac 4. Craig Virgin (Illinois 1970s) cording to Charles, the strength of No Bound 5. Steve Prefontaine (Oregon 1960s) aries lies in the caring group of coaches and 6. Rich Kimball (California 1970s) mentors who volunteer their time to create a "world class" experience for new athletes. Mo 7. Lukas Verzbicas (Illinois current) mentous achievements are made every time 8. Eric Reynolds (California 1980s) a participant overcomes his/her own barrier, 9. Chris Solinsky (Wisconsin 2000s) does the work, and runs the race, truly chang ing his/her life. 0 10. Jorge Torres (Illinois 1990s)
The best "Drink to thirst only" Momentous achievement The Pace Setter - 7
by Mike Becker
February 1976...Thirty Five Years Ago February 2001 ...Ten Years Ago • Races of 1, 11.6, and 20 miles are held • Club member Jim Thomas runs a PR of at SUNYA on the 22nd. The runners of the 3:11:25 in the Memorial Health Tybee Mara short race had beautiful 50-degree weather. thon in Georgia on the third. His time was Apparently a cold front with strong winds good for 14th overall. came through 50 minutps after the start which • Chris Rush and Ken Skinner direct the caused 11 of 27 starters of the 20-miler to bow Winter Serips races on the 11th. Bob Irwin out before finishing. The winners: Don Shrader wins the lO-mile Grand Prix race with a 58:15, (3-milps), Bill Robinson (11.6 miles) and Lowell and Emily Bryans is top female and 14th over Montgomery (20 miles). all with a 64:45. Linda Kimmey, Ali Mansouri, • Bill Shrader, Jr. is profiled. A former club and Rich Homenick all run 2:24:31 to win the president, Bill was credited with many revo 20-miler. Twenty-nine members earn thp Win lutionary ideas during his term, and was very ter Series Participation Award. activp in the early years of the club. After a • On the cover of The Pace Setter is a photo three-year break from running in the 1970s, he of Art Tetrault. Art was retiring from his duties returned to run the Turkey Trot and ran well of photographer for The Pace Setter after 15 enough to barely beat his father. Among his years, hundreds of races, and thousands of PRs are a 34:00 10K and a 2:51 marathon (Bos photographs. ton). HI" considers his best race a third place finish in a NY City lO-mile race with a 59:58. February 2006...Five Years Ago • Chuck Terry sets a course record in the February 1981...Thirty Years Ago 226-person field in the Polar Cap four-mile • The Winter Series wraps up on Valentine's run in Lake George on the fourth by running Day with races of 4, 9.8, and 20 miles at SU 53:03, with Vinny Reda and Koichi Ariki taking a 20:29. NYA. Vince Falbo edges Pat Glover and Tom second and third. Nancy Egerton is top femalp • Scott Ginsburg and Lori Sciortino direct Dalton in the 9.8-miler with a 55:05. Susan Co with a 62:56, with Inge Aiken and Karen Prall the final Winter Series races on thf' 12th at hen beats Anny Stockman for female honors. second and third. Thirty club members earn SUNYA. The 10-miler is a Grand Prix event Bruce Hamilton and Gracf' Cialek arf' winners Winter Series Survivor awards. and always has a good turnout, this year 108 of the 20-miler. A total of 37 club members • Dalf' Keenan wins thp club Winter Mar runners. Bob Irwin wins with a 57:09, about complete the Sportshues Winter Series by par athon on the 24th (for the sixth time) with a two minutes faster than Andrew Kuipfing and ticipating in all fivp Winter Series races, includ 2:34, thirteen minutes ahead of Bill Starz. Kelly Derrick Staley. Kara Lynne-Kerr is top female ing volunteering in at least one. Flanagan is top female with a fine 3:09. Eighty with a 61:45, good for fifth overall. Bob Jones • An article in The Pace Setter by Dick two started and forty- four finished, with many and Kim Mispno-Bowles win the 4.34 miler, Talleur addresses recent problems with con of the non-finishers using the event as a hard and Chuck Terry and Lynne DeRusso win the gestion forming at thf' finish chutes of larger 20-mile workout and not intending to finish. 20-miler. races, such as thp Troy Turkey Trot and thp Carl Poole is the race director. • Ken Klemp and Ed Neiles direct the 33rd 30K Chopperthon. He suggests a solution • An item from Short Circuits describes annual club Winter Marathon on the 27th at would be for the club to purchase "electronics a run by Sarah Covington- Fulcher, who ran SUNYA. A total of 39 runners finish and bravp such as digital clocks, magnetic stripp readers, around thf' perimeter of the u.S. in 438 days, 30 MPH wind gusts. Dan Dominie wins for and mini processors." A reply from club offi totaling 11,134 miles and averaging 25.4 miles the fifth time with a 2:58. Laura Bleakley is cer Chuck Haugh states that he sees potential per day. She traveled through 35 states and top female with a 3:31. Eight of the thirty- ninf' problems with the suggestion, namely, a lack endured temperature extremes from -58° to qualify for Boston. Twenty-five relay teams of manpower to operate the equipment, the 124°. Her only major injury was a callous on also compete with total times ranging from cost, and scheduling conflicts. Chuck belipves her hand from carrying a water bottle. She 2:38 to 4:46. 0 proper organization at the finish line is still a wore out 26 pairs of shoes, 20 t-shirts, 15 pairs reasonable alternative. Today it's hard to imag of shorts, and usweat suits. ine a race without at least a digital clock! February 1996...Fifteen Years Ago February 1986...Twenty Five Years Ago • Zach Yannone is profiled. He runs at HVCC under coach Jim Bowles. When asked On the Web! • The 13th annual club Winter Marathon is directed by Bill Meehan and held on the the question: How do you train? - his answer 23rd at SUNYA. Dale Keenan runs a 2:31 to is: "This is easy -I ask Coach Bowles what to The Hudson Mohawk Road beat second place finisher Ed Neiles by nearly do and then just do it." His best performance Runners Club is on 1he Web 19 minutes. Linda Ropes is top femalp with a was a 16th in the NjCAA Cross Country Na 3:28. Just 26 runners finish with all but two go tional Championships. He wasn't exppcting to ing under four hours. place in the top 50. His two philosophies of • Complete Race Schedule • The club officially bans headphones from running are running should bp fun, and a peak club races as explained in an article by club will not last forever. • Grand Prix Update President Diane Barone in The Pace Setter. • Forty degree temperatures and forty-plus • Race Applica1ions MPH winds greet participants of the 23rd an February 1991 ...Twenty Years Ago nual club Winter Marathon on the 25th. Cana • Race Results in a flash • Mike McCarthy and Don Wilken direct dian Bruce Glasspoole wins with a 2:52, and the final races of the Winter Series on the 9th, Jean Kerr is top female with a 1:54. A total of www.hmrrc.com including the Grand Prix lO-miler. Dale Keenan 27 relay teams also compete, with total times tops the 111-finisher field in the lO-miler with a ranging from 2:35 to 5:20. The Pace Setter - 9
Mark Warner: Runner, Family Man, Volunteer, Hall of Fame Inductee by Ken Skinner: member, HMRRC Hall of Fame When the Hall of Fame Committee mem other tasks, was the chair of the club's Scholar bers were asked last summer by HOF chair ship Committee which each year selects grad Maureen McLeod to submit nominations for uating seniors who are runners from Section the 2011 class, I quickly thought of Mark, sub II high schools, for those scholarships. Serving mitted his background information, and was as vice-president also meant that Mark agreed delighted to find out that the HOF Committee tu become president the following year. In Upcoming Races voted him in as this year's nominee. I first met September 2010 he completed d very active Mark around 1990, about three years after he and successful year as club president. During that need assistance: moved to the Capital District, when he joined his term, the club purchased a van for trans the Willow Street Gang for its Sunday morning portation of race equipment and approved runs from Doug Bowden's house in Guilder a special appropriation for expansion of the Winter Marathon and Relay land. He was a young 32 year old, single, tal club's commitment to children and youth run - February 20 ented runner who had been training with Ken ning activities. And Mark is not done yet! After Klapp (If you attend the club awards banquet stepping down as president, he agreed to chair Running of the Green on February 12th, Ken will be introducing Mark the club's Race Committee, which organizes March 12 for his induction), among other very goud run all the club running events each year. Keep up ners (Pat Glover was one of them). Ken moved the good work, Mark. Delmar Dash - to Guilderland, invited Mark to join him for the Now, I suppose I should say a little bit April 10 Sunday runs, and they still run together with about Mark's running exploits since that's Willow Street some twenty years later. mainly what the HOF is all about. You'll hear Bill Robinson 10K Masters Mark began his ongoing career as a devoted Ken Klapp describe his running abilities in April 30 family man in May 1996 when he and Angela more detail if you attend the banquet. Mark Kumm married. They had met a year or two ear comes from a running family. He told me his lier at a beginner ski class at Brodie Mountain. father was a 4:30 miler at Keene HS in Keene, Anyone can qualify for a Angela came from a running family, so she un New Hampshire in the 1940's. Both Mark volunteer. derstood that their wedding could not interfere and his brother have run 34 marathons each, with Mark's preparations for the 100th Boston both calling it quits at that distance when they Marathon that April; hence, the May date. Dur both ran the 100th Boston Marathon in 1996. We welcome everyone - so ing their first years of marriage, when children His older brother beat Mark in the marathon were not coming along, Mark and Angela at the 1982 Boston Marathon where Mark ran if you are planning to be at looked into the adoption process. Shortly there 2:44 and his brother ran 2:42. Not too shab a race but not running, after, they made several trips to Russia to initiate by! His personal best in the marathon was at and then complete the adoption of their two the Clarence DeMar Marathon in Keene, NH why not lend a hand? children, Liliya and Victor. Both are 12 years old in 1982 where he ran 2:36. It turns out that and come from the very northwest corner of Clarence DeMar was Mark's father's Sunday Russia (next to northern Finland) from the city of school teacher at one time. Of Mark's 34 We pay with smiles Murmansk (Liliya) and the small town of Apitity marathons, 20 were under 2:50 and five were and thank yous and the (Victor) some three hours away from Mur under 2:40. Mark ran his first marathon, in mansk. When they met Victor, the temperature 1979 at age 20, in 3:14 - a portent of good occasional t-shirt! was minus 25 degrees Fahrenheit! Of course, things to come. Mark went out for d run since he said there was Mark has run very quick times at many Either call me (356-2551) or email no wind! On both trips, Mark ran each day they distances less than the marathon. He has the were in Russia, including a few runs in Moscow following personal bests for the following dis me ([email protected]) or around the Kremlin. Anyhow, they are a very tances: 5K - 16:23; 4 miles - 21:41; 5 miles mail me the following information: happy family with both children very involved 27:43; 10K - 34:01; 15K - 52:51; Y2 marathon in sports in the Guilderland schools: basketball, - 1:13. Since becoming a Masters runner, Mark NAME: baseball, skiing and field hockey. Where is run continues his great running performances: 5K ning? Maybe later on. They both have helped - 17:06; 4 miles - 22:54; 5 miles - 28:16; 10K ADDRESS: out at the Distinguished Service Race that Mark 35:33; 15K - 55:30; Y2 marathon - 1:18. He is TELE. #: and Angela co-direct. very seldom injured but he is a bit obsessive EMAIL (if available): During his early years in Albany, Mark about his running. When Mark sent me his joined HMRRC and ran in club road races background material for his nomination to the regularly. He gradually began to volunteer at HOF, way at the end of his write-up, almost as Mail to: club races and became fully involved when a footnote, he wrote that in the past 30 years, Marcia Adams he and Angela agreed to co-direct the Distin he has run 85,542 miles or an average of 7.8 guished Service Race in 1995. They are still miles per day, including days that he didn't run HMRRC Volunteer Coordinator the co-directors fifteen years later. During the (not many)! That's impressive! 1009 Tollgate Lane past few years, Mark involved himself in the Congratulations, Mark, on your well Schenectady NY 12303 governance part of HMRRC. He was elected deserved induction into the HMRRC Hall of vice-president of the club in 2009 and, among Fame. 0 The Pace Sener - 11
more effectively than the disappointment of being roundly ignored. A message with zero HMRRC Message Board is replies is the on-line equivalent of that com mon grade school humiliation - being the only person left when choosing up sides dnd largely Untapped Resource then hearing both captains say together, "You by Tom White can have him." It hurts just thinking about it. (Umm ..that has happened to everyone, right?) Though it has been on-line since the begin away from those results. As has been suggest Conversely, nothing brings me back to a board ning of 2006, the HMRRC message board has ed on-line, displaying a list of recently active more reliably than the anticipation of reading never really caught on as a medium for com threads somewhere on the home page could some earnest and thoughtful responses. munication among club members. A small and be an effective way of distracting the statistics Here are a few things that I think might persistent group of users will voice an occa obsessed among us. help attract more traffic to the message board. sional opinion, or tout an approaching event, Reason #2: There are some obstacles to First is greater usage by the club's most ac but these few messages remain unread by the posting that first message tive members, namely its officers, coordina vast majority of club members. Before someone can post their first mes tors, committee members and race directors. For the uninitiated, the message board, or sage, there are a few hurdles that must be These people have the most knowledge about forum is a sf'ction of the club's web site where cleared. Some of these hurdles are procedural. what's going on in the club, and can help dis members can post anything they may havf' For example, a user 10 and password are re seminate current news to the membership in on their mind in a message right on the site. quired. Others have more to do with overcom a more timely and informal manner than can Other members can then chime in with their ing some anxiety about how a post will be per The Pace Serrer. The club's leaders usually own thoughts on the subject. When they do, ceived, or about being recognized as a total strive to involve as many individuals as pos the original message becomes what is known noob (geek-speak for novice). sible when resolving issues, yet this power as a message thread, or simply a "thread." All A visit to the recently added "New User ful tool remains largely ignored by the club's messages (or posts) can be read by any visitor Info" forum on the message board should be core decision makers. to the club web site, but only registered users enough to get everyone over the procedural Posting the club's meeting minutes in a re are allowed to post and reply. hurdles of getting registered, changing a pass served forum where they could not only be Over the years members have offered theo word and learning the mechanics of posting a read but also commented on could also spawn ries as to why the message board sees so little message. There are detailed answers to a list significant new activity, while at the same time activity. Some suggest, perhaps half-joking, of frequently asked questions posted there for raising awareness about pending club busi that the club membership is collectively too anyone needing assistance. ness. With The Pace Setter deadline coming old to embrace the technology. Another thf' As for the anxiety hurdle, that may be a little five or more weeks ahead of publication, it is ory is that runners lead busy, active lives with trickier. To be sure, feelings of insecurity can inevitable that some issues are raised and re better ways to spend their time than pf'rched accompany the act of typing out an opinion solved before the average member ever gets a in front of a computer. Some point to the mes and casting it into the ether for all to read and chance to read about them. sagf' board itself as the culprit. According to comment on. Fortunately, the HMRRC board Most larger boards assign moderators to in a few semi-recf'nt posts, the problem may be is somewhat insulated from the darker ele dividual forums. These people regularly post that it is too difficult to get a user 10, that it is ments that lurk on the web. Although anyone messages about pertinent and timely subjects not visible f'nough from the club's home page, with an e-mail address can register, it is prob in order to help turn readers into posters. It or that it is broken down into too many catego ably safe to say that most people not seriously might make sense to assign a couple modera ries. It may be that all of these factors playa involved with running will find our board a bit tors to the HMRRC board to help spark inter part in keeping participation low. of a yawn. This likely deters the worst flamers est during particularly slow periods. Choosing In the following paragraphs I detail what I and trolls from roiling our discussions. Those moderators from diverse age groups and both believe are the four primary reasons that the agitators generally prefer a more tightly wound, genders could help give the board a more message board does not get much attention, and easily riled crowd, like that found among rounded and universal appeal. along with some suggestions that might help the tea partiers, and other politically tilted dis #4: Some people just don't like computers spur greater participation. There are no blind cussion groups. As a long-time reader of the My father had a distinguished career at ingly insightful revelations here. Mostly I have HMRRC board, I can vouch for the fact that General Electric as a financial executive. He is embellished the ideas of others, and combined nearly all posts are of a positive nature, as well no slouch when it comes to coping with new these with my own experience using message as being related to running or the club itself. and complex concepts. After his retirement my boards, both running-related and otherwise. Reason #3: There simply aren't enough siblings and I tried for years to interest him in Reason #1: Many members are unaware that thought provoking messages being posted to e-mail and the web to no avail. Despite our the message board exists keep people coming back best efforts he would not, or could not get en It seems likely that many HMRRC web site About this there can really be no argument. thused. I can't really offer any ideas for con users have never gotten around to exploring The message board has been known to sit verting these folks into avid computer users, let everything that the site has to offer. In fact, it completely idle for weeks at a time. Months alone discussion board enthusiasts. But there would probably surprise a few to learn that have passed where the only posts were to may be hope for some. Dad, now in his mid there is more there than just race results. We hype upcoming races, or to congratulate a race 80's, has finally come around to thf' idea that all know what a magnet those results pages director on a job well done. Though useful and firing off a quick e-mail to the family is much can be. I have certainly squandered more time strongly encouraged, this type of post is not easier than writing five separate letters out in than I would care to tally combing through the likely to draw throngs of breathless readers ea longhand. And he has even begun visiting our archives in search of, say, the last time I man ger to argue whether the air horn went off on family photo site, eager to see pictures of his aged to cross the line ahead of Dale Broom time. A good board will do much more than great grandchildren. Who knows? Next week head, or runners in my age group that are still inform. When active and vibrant, it can en he may turn up on the HMRRC message board running 15K in under an hour. tertain, as well as bring about change through flaming about weak volunteer turnout or horse I agree with others who have said that the discussion and debate. pucky at the Pine Bush. board suffers from a lack of visibility. It's my In my experience, what keeps a discussion The HMRRC message board can be ac hope that this article will be a good first step in forum popular is: lots of fresh and varied sub cessed at www.hmrrc.com by first clicking raising members' awareness, but it might also ject matter, controversy, humor, outrageous the words "members only" and then "message take giving the board a more prominent po ness and most importantly...replies. Nothing board", or it can be accessed directly at the sition on the HMRRC web site to pry people snuffs out my enthusiasm for a particular board URL www.hmrrc.com/board/ index.php. 0 The Pace Setter - 13
I particularly enjoyed working the finish line and seeing racers' expressions as they com Donuts, Stairs, and Fire on a pleted their first race. The experience gave me a better appreciation of the efforts that go into a race and the contributions of the volunteers. Journey of a 1,000 Miles All my distance training built up to Memo by Rob Rausch rial Day weekend and the Vermont City Mara thon in Burlington. This marked my fourth In late 2009, I tallied up the milE's I had marathon. I find that marathons don't get run over the year and was surprised to find easier, but now I know what to expect. I was that I had accumulated more than 800 miles. I determined to apply lessons from prior races had just completed the Dublin Marathon and and established a plan for pace, hydration and knew another marathon and a variety of other nutrition. I adhered to it and maintained con races were on the calendar for 2010, so I chal sistent nine-minute miles throughout the race. lenged myself - could I run 1000 miles over I found the course to be scenic but chal the course of the year? lenging, particularly the "Assault on Battery Despite great intentions to start the year Hill" - a long climb at mile 15. The race is pro with a New Year's Day run, I succumbed to moted as "the friendly marathon," and I found one final day of laziness before beginning my that to be true, thanks to great crowd support quest. With my goal in mind, throughout Janu throughout the course. I was particularly in ary, I braved the elements...usually to get to spired by all my Team in Training coaches and the Guilderland YMCA. My tolerancE' for the teammates along the route, and drE'w much "dreadmill" is limited to about half an hour, so energy from all the "Go Team" cheers during I used it to focus on speed work. For variety, I the race. I was finished at 3:55:58, and perhaps also ran laps on thE' Y's indoor track. Thirteen more importantly, was happy with my time laps constitutes one mile, so this higher math and wasn't ruling out another marathon. proved to be an E'xercisE' in both mental and One week later, I returned to Vermont physical fitness. for the Covered Bridges Half Marathon, in Throughout the winter, and almost every Quechee. On a clear spring day, the course Saturday morning throughout the year, I joined would have been pleasant, but we ran in a tor my Team In Training friends for the weekly rential downpour. Since I was only one week group run. My wife and I have both completed out from the marathon, I took it relatively easy, events with TNT, and I'm a mentor for new climbed to the top in full gear, for an extra 75 tried to ignore the rain, and enjoyed laughing members. TNT is a remarkable organization pounds of weight. Absolutely amazing! with other soaked runners. that recently raised its one billionth dollar for As the snow began to melt, I stepped up After so much mileage, I began to develop blood cancer research and treatment. I'm con my mileage in preparation for the Vermont some nagging heel pain and was diagnosed stantly inspired by my teammates' dedication City Marathon. I also trained for the indoor with mild Achilles tendonitis. Luckily, I caught and energy. I will frequently go out for thE' triathlon at the Guilderland Y. I was intrigued it early and after a few weeks of rest, ice, and Saturday morning run with specific mileage in by what I naively perceived as an "easy" chal ibuprofen, I felt 100 percent. Rest is always the mind, but then bE' E'ncouraged by a tE'ammatE' lenge: 15 minutes in the pool, 15 minutes on a best medicine. We runners are quick to dis to run several more miles. stationary bike, and 15 minutes on the tread pense that advice, but often fail to adhere to In February, I traveled to RalE'igh, N.C. for mill. My overconfidencE' was quickly dashed it ourselves. my first race of the year, and one of the most in the water. Although I had run marathons, I I was cleared to run barely a week before unusual I've ever run: ThE' Krispy Kreme Chal struggled to finish one lap in thE' pool. By race the Utica Boilermaker, which is my favorite lenge. The race's tagline says it all: "Four miles. day, I was able to complete 16 laps and madE' race of the year and an annual reunion for my One hour. 12 donuts. 2400 calories." To suc comfortable transitions to the bike and run. I college friends. Despite my time off, a humid cessfully complete the challenge, one must remain intimidated by the pool, but I gained a race day, and a record-setting crowd of partici run two miles, eat a dozen glazed donuts, and new appreciation for my friends who success pants, I completed the race in good spirits and then run two miles back. To the entertainment, fully tackle longer triathlons. Continued on page 17 and perhaps horror, of friends, I trained for it On April, my wife and I enjoyE'd a cruise, by eating donuts during runs. On racE' day, I and I squeezed in some runs. Running on a managed to ingest eight donuts, and unlikE' cruise ship posed some interesting challenges: some competitors, retained thE'm within my wind, wet decks, pina colada-bearing cruis system. Racers came in costume, so I found ers in my path, and disorientation from run myself running beside Elvis, Cookie Monster, ning on a moving ship with water rushing in Harry Potter, and a banana chasing a gorilla. the opposite direction. It felt good to return to It definitely wasn't a race to take too serious terra firma, although it took me several days to ly, but was worth it, if only for the t-shirt and shake my "sea legs". story. Later that month, I ran in the Albany County Thp trend of unusual races continued in Bar Association's annual Run Against Domes March when I participated in the annual Corn tic Violence. I'm on its organizing committee, ing Tower Stair Climb. Forty-four floors, 809 so I admit I'm partial, but I've always thought stairs ...and I felt everyone of them. For what this event provides the best shirt and post-race equates to only about a mile climb, this was spread of food. The race kicked off my spring one of the most grueling races I've ever ac running and I postE'd one of my fastest timE'S complished. By the second floor, I had given for a 5K, a trend that would continue through up running and was trudging up the stairs; out the year. by the 10th, I was hauling myself up with the In May, I enjoyed a different perspective on handrails. By the end, my calves burned as if a race, when I volunteered at the first race in I'd just run a marathon. I was particularly im the YMCA's Couch to 5K series. I found volun pressed with the Fire Fighters' Challenge. They teering to be every bit as rewarding as running. The Pace Setter - 15
Donuts, Stairs, cont. from page 15 close to a personal best. Somewhere during the Fell For a Guy course, I hit mile 500 for the year. by Susan Browne In August, we vacationed in Cape Cod, and I enjoyed several runs along the Shining Sea bike For the "Last Run 5K" that went through arrived, I made him start prepping stuff while rath, a course that rivaled any Runners' World Washington Park Holiday Lights December I got in the shower to check out the extent of "Rave Run" photo. 18th, 2010, two of my girlfriends and I decided injuries and to freshen up. I took a few layers Throughout summer, I participated in several to get dressed up - crazy socks, jingle bells, off of my knee and the elbow, hip, hand wpre YMCA 5Ks. After training on longer distances, cute plaid shorts, and Santa hats - and I had all bruised and scraped and swollen. It was I find it hard to transition to the faster pace of antlers - and run thp race. It was a cold night, quitp a fall, but didn't think I broke anything. a 3.1-mile race. I've come to see 5Ks as a sepa but no wind. The race went off at 5:00 p.m. so The rest of my friends started showing up, and rate discipline, with a focus on speed. To my it was dark, but very pretty, running through the Handsome Guy also showed. He sdid hE' surprise, over the course of several races, I set the Christmas lights in the park. had to come to see if I was OK. It turns out he several personal records, and clocked my fastest Nearing the end of the race a guy (very knows other runner friends who came to the 5K at 21:45. handsome, by the way) ran up next to me and party, as it is a small world. It seems if you talk As summer worp on, I worked on maintain complimented my outfit, and so we chatted a to enough people in the Capital District, that ing a consistent base in preparation for my next little - he liked the bells, and so on. I suggested someone will have a connection, especially challenge: The Goofy Race and a Half Challenge to him that we pick it up and make it a really fast among the runners and triathletes, which my - the Disney Half-Marathon on January 8, and finish. OK. We got going at a pretty good pace, friends and I are. the full Disney Marathon on the following day. and as it started to slope downhill a bit near the My girlfriend is a nurse and so when she In September, I ran the Warrior Dash, which finish on State Street between the Capitol and came to the party she patched me up and she lived up to its tdgline of "the most insane race the Pldza, he got a little ahead of me, dS most and my other girlfriend (the Three Musketeers you'll ever do." We climbed a mountain, scram guys would, and yelled back, "Come on, it's WP call ourselves) were both shocked when bled through tunnels, scaled walls, crawled downhill - you (dn do this." I sped up some they saw me, as they had no idea I had fallen. though mud and under barbed wire, and leapt more to catch up to him. That's the point that I We all laughed a lot that night and kept blam over fire. As if that wasn't ridiculous enough, my tripped and was going fast so I had absolutely ing the Handsome Guy for tripping me, which friends and I ran it in suits and ties. I finished no control over stopping the fall. he did not, of course, but we had fun joking muddy, sunburned, and sore, but it was worth I hit my head first and rolled onto onp side, about it. I'm really OK - just a black eye and a the furry Viking helmet I earned! hitting my forehead, cheek, elbow, hip and, few bruises, which will heal. One of my favorite races is the Hudson Mo lastly, knee. I ended up on my back downhill My chip time did not register. I guess carry hawk River Half-Marathon, and in October, I re direction. He and another runner stopped and ing <.l shoe is not the same as running in one. turned to the race for my sixth time. I always en I was stunned from the fall. They asked if I was Oh well, I had a good time anyway. 0 joy the flat, fast, familiar course, the fall weather, OK and I said I'm really not sure, as I wasn't and the final stretch along the Hudson. This year, pven sure what hurt at that point. Onp of them I actually had to stop mid-race to wait for a train ran for paramedics, who were there in a sec Club Members Receive to pass! I entered the race with the intention of ond, as we were about 200 yards from the fin shaving one minute off of my personal record, ish line. Music was playing and runners were Opportunity to Register but thanks to a friend pushing me along, ended going by. The EMTs asked if I hit my head farly for the Mohawk up taking four minutes off my prior best. which I did - so they told me to stay still. They In November, I was featured in the Times were going to get d collar and I told them, "No, Hudson River Marathon Union's "My Other Life" column. I'm a trial at I am not going in an ambulance bec<.lusP I am torney with the firm Maynard, O'Connor, Smith, hosting a party at my house at 7:00 tonight!" and Half Marathon & Catalinotto, and my firm was profiled for hav Somewhere in the middle of the EMTs check On-line registration for the October 9, ing four attorneys who have collectively run 10 ing me out, one of the other runners decided I 2011 Mohawk Hudson River Marathon and marathons. Later that month, I ran my first Troy should finish the race, so I suggested they take Half Marathon begins on March 1, 2010. Turkey Trot, and enjoyed seeing many familiar my chip and run it across the finish line mat Last year, both races sold out by early July faces among the 6,500 participants. - they actually took my shoe! Funny! One of and many members were unable to regis In December, I continued to pound the them came back with my shoe - which the ter. This year, HMRRC members can assure pavement as temperatures plunged and snow EMTs said was like Cinderella getting her glass themselves a spot and register for either racp fell. Finally, on December 11, on a cold and slipper back. Very funny! The handsome guy BEFORE on-line registration begins. blustery Saturday morning, I hit my 1,000 mile who took my shoe came back with a bottle of All HMRRC members are invited to mark at the end of a 12-mile training run with water also. He was the same guy who was run join us at Fleet Fept Sports, 155 Wolf Road, TNT. Along the way, I reflected on the miles be ning with me, so I started telling him that I was Albany for early registration on Saturday, hind me, the crazy races I completed, and my hosting a party at my house at 7:00 that night February 26, 2011 from 2 p.m. to 6 p.m. personal accomplishments throughout the year. and he should come as it would be a bunch Registrations will also be accepted for I consider it appropriate that I crossed that per of running friends! The EMTs were telling me the marathon and half marathon training sonal finish line with friends who helped me on I should go to the hospital to get checked out, program, sponsored by adidas, Fleet Feet my way throughout the year. but I said no way. I had to go take care of my Sports and HMRRC. Of course, I didn't stop at mile 1000. I tacked party! Applications will be accepted only from up more miles in my marathon training and I yelled out my address to the handsome registrants who are HMRRC members as of even completed one last race - the appropriate guy as he left and as the EMTs worked to get February 25, 2011. Race applications will ly-named Last Run, through Washington Park, lit vitals, I finally convinced them I was OK to be available at the event on February 26th. up for the holidays. stand and walk, and I signed off on not going Race fee is $60 for the marathon, $40 for By the time this story hits print, I will have to the hospital. I left but couldn't get hold of the half marathon. Checks and money or completed the Goofy Challenge in Disney. my friends as they were doing a cool down run ders only - sorry, credit cards cannot bp Whether next year brings more donuts, stairs, and so they had no idea I was hurt. dccepted. More information about the and fire, or something even more outrageous, I got home and my cheek was swelling fast, marathon and half marathon can be found my real hope for 2011 is a healthy and strong as I could see it under my eye dnd I knew it was at www.mohawkhudsonmarathon.com or year, and many laughs with friends over the bad. Also I knew my knee was pretty bad be www.hmrrc.com. 0 miles. 0 cause it hurt. When I got home and one friend The Pace Setter - 17
You Are Here: Kinderhook Runners Club Suggested Places To Run Fall 2010 Marathon Recap The Clark & by julie Keating For most runners, a race of marathon dis es took place during the race? Williamstown, tance represents the ultimate challenge of their TWM: Most changes took place before physical fitness and mental toughness. A mara the race. Even though I wanted to qualify for thon requires months of preparation, involving Boston and break the to-date unobtainable 4 MA almost daily training and a schedule of weekly hour mark more than I was willing to admit, long runs which gradually increase and peak I wanted to go into the race relaxed with no by Eva Barsoum at 20 miles or more. Injuries and other unex expectations and enjoy it. My philosophy for As I lace up my sneakers on a cold and sun pected life events can frequently interfere with racing is very pragmatic - my body is only go ny day, my chosen run is the beautiful Sterling this training, and runners can simply become ing to do what it's capable of that day. So I left and Francine Clark Art Institute located in Wil tired and discouraged with the process. Train my watch at home and trusted my training. liamstown, MA, approximately 37 miles from ing with a group can make the difference, with During the race: Physically, it's the first time I Albany. I found by taking Route 2 through Troy. both the support and the friendly competition had blister issues, and severe ones at that. The (recently paved, so no potholes to report) head helping a runner stay motivated. This fall, 36 pain in my feet masked the pain in my quadri ing toward Grafton State Park, and following members of the Kinderhook Runner's Club ceps, though. Other than that I felt awesome. signs to Clark Institute. Once you arrive at The (KRC) showed their commitment to the sport, Mentally, at the start I was incredibly nervous, Clark, follow the signs to the Stone Hill Center. putting all their summer training in action by but once the gun went off I was completely re Maps and trail markers are clearly posted at the completing marathons and half marathons that laxed, which I contribute to having fellow club entrance ofthe trail, and be prepared for a gruel were held in cities up and down the east coast. members Amy Welsh, Hilary Ferrone and Hi ing glute routine. From there, you have various Many of these marathon and half marathon lary Cloos nearby. At the half when I realized I options: Howard Path to Stone Hill Center: .3 runners were "first timers," having only in the was on pace to make Boston and still felt good, miles; Nan Path to Stone Hill Center: .4 mile; past year joined the club, which is led by presi feelings of excitement, relief, accomplishment, Pasture Trail: .7 miles; or Stone Bench Trail: 1.5 dent and local running star Karen Dolge. surprise, confidence, pride and utter joy to miles. During your run you'll see walkers, run name a few gave me added adrenaline and ners, and hikers. A dog and family friendly en Amazingly, 10 of the KRC's marathon par made the last half as much fun as the first! vironment; but don't be surprised if you come ticipants finished in times to qualify for the upon the pair of horses grazing on the grounds. prestigious 2011 Boston Marathon. One of I\RC: How did you react to the train that After running the trails, explore the charm these Boston qualifiers, Teresa Warner Mauri cut off the Mohawk-Hudson race route for a ing neighborhood surrounding the Clark. It is of Ghent, agreed to an interview about her few minutes? worth the extra time and distance, so I suggest transcendent experience at the Mohawk TWM: It was a non-issue for me. My run completing the 3 mile loop through downtown Hudson River Marathon held on October 10, ning friends were there too and we just laughed Williamstown. Turn right as you exit the Clark 2010. The Mohawk-Hudson River Marathon about it. Starting up again was a bit hard, but for 1.1 miles until you reach the end of Gale starts in Schenectady, New York, and follows the slight rest was good for my body. Road, a quiet residential area a short distance former railroad paths along the Mohawk and past the Taconic Golf course. Taking a left, run Hudson River to the finish at the Corning Pre KRC: What did you expect to be hard that about Y2 mile past the Rivers Edge Park adja serve in Albany, NY. Race day weather condi turned out to be easy? cent to the picturesque rolling brook/stream tions were ideal, with sunny skies and October TWM: Staying relaxed the entire race. then take a left onto either Latham Street (which warm temperatures in the 50s. Here is Teresa's takes you past Tunnel City Coffee) through the story: KRC: And vice versa - what turned out to be commercial downtown, or proceed to turn left more difficult than expected? at the end of the road, which is Route 2 west KRC: Was this your first marathon / half ex TWM: Walking the next few days! toward the roundabout that guides you back perience, or are you a veteran? to the Clark. TWM: This was my 5th full marathon, and KRC: To what extent did the KRC playa role Tunnel City Coffee is a bistro-like coffee my 3rd Mohawk-Hudson, but I still don't con in motivating and supporting you? house on Latham Street/Spring Street (off of sider myself a veteran! TWM: HUGE!! Words aren't significant Route 2) that has a very collegiate atmosphere enough to thank the KRCer's who popped up due to its proximity to Williams College. One KRC: How did you deal with the demands along the course! It seemed just when my mind of its unique features is the garage doors, which of the training process, including time manage started to focus too much on my feet or quads, serve as walls; they are often left open during ment and wear and tear on the body? a friendly KRC face appeared, cheering words the warm months, exposing the entire interior TWM: Wear and tear isn't usually an is of encouragement. I have to add, KRC support to the fresh Berkshire air. Being a coffee ad sue for me because I only run two days per isn't only acknowledged and appreciated dur dict, I appreciate that they serve their coffee week but bike, kayak, swim, do yoga, walk, lift ing a race like that, but for every long run you in porcelain cups, not something everyone weights and other forms of fun cross-training do together, every goal or fear you share with agrees with! the rest of the week. I use lots of triathlons, someone, every hill you climb side by side, Finally, if you have the time I wouldn't miss shorter races, and the summer Town of Kin every Personal Record (PR) you see someone the opportunity to explore the diverse art col derhook Wednesday night fun runs for my reach ...the ongoing support and friendships lection at the Clark and view their highly cov tempo runs. It's ALL about time management, are forever cherished! eted, special exhibitions. Recently, I was for and quality OVN quantity! tunate to have seen the spectacular Georgia KRC: Any final comments? O'Keefe and Picasso and Degas exhibits. KRC: Did you experience injuries during TWM: The Mohawk-Hudson Marathon is On a sunny day you may see me, one of training? If so, how did you overcome them? the perfect race for first timers and to get aPR. the few self-proclaimed clydesdale runners. TWM: No, becduse of the cross training. Not only is there the hometown support, but My mantra: The best part of the run is when you can sleep in your own bed! 0 it's over. KRC: What physical and emotional chang- For more information www.c1arkart.edu. 0 The Pace Setter - I9 outside the Capital Region. The series offered USATF Grand Prix a road mile event in Glens Falls in conjunction with a Memorial Day parade, a fast 5K in the historic village of Kinderhook, and a challeng ing 10-mile point to point race in the southern A Winning Formula Adirondacks at the Lake George Distance Clas by Vince juliano sie. One would be hard pressed to find 3 more distinct races to test the mettle of our associa The USATF Adirondack Association (USAT the need for a GP series dedicated to USAT tion's best runners than the aforementioned FAA) recently completed a very successful FAA members. The 2010 GP series began in trio. The only commonality is that each event Grand Prix series. Planning is now underway early March and ended in late November, as is well organized, and well supported within for the 2011 GP series, certain to offer a strong athletes could choose to compete in 10 of 13 their respectivlO' communities. line- up of road races at varying distances races. The series was modeled after the popu The fall campaign includes two popular throughout the expansive Adirondack Region. lar HMRRC GP series with d few original ideas 5K events, as open runners compete
Question: How many food decisions does piggy if you eat two packets (two servings) of the average person make in a day: 25, 80, oatmeal. You might even need three... 100, 200? According to Bonnie Taub-Dix RD, • The recommended fiber intake is about weight loss specialist in New York and author 25 to 35 grams per day. Most people fail to of Read it Before You Eat It: How to Decode reach that goal. Yet, some health-conscious Eat well, Food Labels and Make the Healthiest Choice runners consume far more fiber than that Every Time, the answer is 200 food decisions and complain about undesired pit stops during train well, a day. No wonder grocery shopping can bE' exercise. Moderation tends to be a wise path. have more mind-boggling and a source of overwhelming • Not all foods have labels with protein confusion! information. Case in point: deli meats. That energy! Time and again, runners wistfully com makes it hard to count grams of protein. The ment, "Nancy, I wish I could take you food alternative is to use weight. An ounce of Tbe , 1 nufrlflon ,...0CI1'Ce for shopping with me." They are confused about cooked meat, such as deli roast beef or turkey This new .ctill.fMOP'. which foods to buy so they can eat health breast, has about 7 grams of protein. If you fully. They wonder if they should buy organic use 4 ounces of sliced turkey in a sandwich, edition can or standard foods? fresh or frozen vegetables? you will consume about 28 grams of protein. low-fat or fat-free milk? Their list of questions That's about half the daily protein needs of a help you: seems endless. While I can answer their ques 120-pound female runner, and about one-third • enjoy better workouts tions about food shopping, Taub-Dix's newly of the amount needed by an 180-pound male released book can guide everyone through triathlete. • achieve your desired weight the grocery store. Read it Before You Eat It is • Fresh produce may not have a label, but a handy resource for all hungry runners. Here it will have a "Country of Origin" sticker. If you • feel better all day. are just a few tidbits that I gleaned from this start reading the little stickers, you'll notice that easy reader. grapes might come from Chile, the bananas • Supermarkets are set up in the way they from Ecuador, the peppers from Canada. The want you to shop, which means lots of un United Nations of food has gathered in your planned purchases. That's why loaves of fresh market's produce stand! WhilE' world-wide ly baked bread or pretty flowers greet you as imports offer us more variety, they also con New runners you enter the store. Be sure you have a plan tribute to a significant carbon footprint. Buying (and your guard up) when you enter! Sixty to locally grown produce is a nice way to support and hungry seventy percent of what ends up in a shopping your local farmers and protect the neighboring cart tends to be unplanned. farmlands. marathoners • Beware of descriptive labels such as • Concerned about that long list of food ad have more freshly baked, homemade, natural, and whole ditives that you cannot pronounce? Food addi some. These words make products appear tives are carefully regulated and subject to on fun if they more attractive so they jump into your food going safety reviews. The consumer advocate cart. The same holds true with menus: Succu group Center for Science in the Public Interest fuel well. lent Italian Seafood Fillet sells more than Fish suggests we "avoid sodium nitrate, saccharin, of the Day. caffeine, olestra, acesulfame-K, and artificial • Don't be tempted by "fat-free." When coloring" not only because they are question Don't let food manufacturers take out the fat, they gen able additives but also because they are used erally add extra sugar. You'll end up with a sim primarily in processed foods with low nutri nutrition ilar amount of calories, and sometimes even tional value. You won't go wrong eating more be your more. A smaller portion of the "real food" can unprocessed or lightly processed foods (such create a better taste-memory than a larger por as oatmeal instead of Froot Loops). missing tion of a substitute that is low in taste. • "Best if used by" dates are related to • Your goal should not be to eliminate di freshness and best quality, not safety. Eating link! etary fat; you need some fat to absorb certain the food after that expiration date won't hurt vitamins, provide fuel for endurance exercise, you but there might be some loss of flavor or and contribute a nice taste and texture to quality. Canned tomatoes, pineapple and other ORDER: foods. Rather, strive to enjoy more mono- and high-acid foods can last for 12 to 18 months Food Guide for Marathoners $22 poly-unsaturated fats, while staying away from on the shelf. Canned meat, fish, poultry, veg Food Guide for New Runners $22 trans fats, listed on the label as "partially hydro etables and low acid foods can last for two to Sports Nutrition, 4rd Edition $26 genated oils." Even if the label says "0 grams five years if the can has been stored in a cool, trans fat", it might contain <0.5 gram, so the dry place. Yet, "when in doubt, throw it out: Name _ better bet is to read the ingredient list on the • What exactly does "organic" mean on a Phone _ label and nix foods with "partially hydroge food label? The official international definition Address _ nated oils." is: "Organic foods have been produced with • The "serving size" listed on a food label out the use of synthetic pesticides, herbicides, Order online: www.nancyclarkrd.com may not be the appropriate portion for your fungicides, or synthetic fertilizers, and cannot Or, send check to Sports Nutrition Services be genetically modified or radiated. Organic body. Most runners need at least two serv PO Box 650124, West Newton MA 02465 ings of cereal to create the foundation for an poultry, dairy, meat, and eggs are produced Ph 617.795.1875· MA Residents: +6.25% lax adequate breakfast. That is, you are not being Continued on page 26 The Pace Setter - 23
at all. But this is where I repeated stories that Off The Road by Russ Ebbets, DC were lessons on technique, how to act at a meet, what to eat, what to think before a race, or how successful varsity runners struggled as freshmen and the personal doubts they mas Destination Runs tered, allowing them to go on to greater things. The list of topics was planned and presented in Freihofer's Run For Women has long had There is an obvious ability gap here that 2-3 minutes, a fair rest interval. a program where they conduct clinics for el needs to be bridged quickly or the newbie will And then the first race comes. After the ementary schools in the days leading up to the soon be on to other things. And these doubts obligatory 15 days of practice, team uniforms annual race. As a community service, nation and fears only escalate after one day of prac and pictures, freshmen are ready for the first al- and world-class runners take time to inter tice when the next morning dawns with legs competitive effort. In the 15 practices of desti act with local kids intruducing the how's and so sore it is difficult to walk. nation runs they may have run some 75+ in why's of running. The point of running is to get to the finish. tervals with nothing longer than an 800 (some The sessions routinely end with questions Conceptually for an adult, they can manage times we did do a mile time trial). from the crowd. Questions are usually simple the uncertainty of the mid-race void with the Inevitably the frosh captain would ap and straightforward about pets, favorite colors faith and confidence that comes from training proach with a team concern about the fact that and foods. Recently one of the runners returned and experience. The newbie is quickly lost in most had never run the full race distance, usu laughing at how she was embarrassed to be at a the void of breathless uncertainty of an unseen ally 1.5 miles. I'd allow him to verbalize this loss for words after she was asked, "When you finish line. momentary crisis in faith and send him on his are running, if you know you are going to lose So the question arises - how does one get way with two quick thoughts. Firstly I would how come you don't stop running?" the newbie through the void? remind him that the team had completed every Obviously the kid didn't get the point. I can What I have successfully used is what I call workout I had asked them to do in the last two say that as an adult with 40+ years of involve a destination run. From the first day of prac weeks - why would I ask them to race today ment in the sport. But what if I am missing the tice, after the initial warm-up, we run destina if they were not prepared to do it? Secondly I point? Although we do run to win, the results tion runs. The distances vary from 200m up to would tell him not to stop until the finish. are often different. There is always the possi about one-half mile. Growth and development is an evolution bility of a personal best, but that is often not I would gather the group, point out a land with a little of this and a little of that. The tran the case either, especially with age. When you mark (a tree, bench, backstop, etc.) in the sition of the child to adolescent athlete can be give the kid's question a moment's thought distance and give the command to run to the organized in such a way so as to provide the that's a really good question. landmark and back. Things were not timed. direction, fundamentals and motivation neces The fact of the matter is racing would take Speed was at the pace the runner was comfort sary to create the dedication, drive and desire on a whole new dynamic if people were stop able with. No walking was allowed. that will evolve into successful competitive ef ping as soon as winning hopes were dashed. The newbies returned. I'd have them find forts. There would be the occasional sprint to the the carotid pulse on the neck and count six sec finish for the leaders, but after that the ranks onds. Mentally I would start to record exertion Ru~s Ebbets, DC is the editor of Track COdch Maga would be thin and the fund raising aspect of and recovery rates. We would walk for a few zine, the technical journal of USA Track and Field. He lectured nationally on sport and health related the sport would be lost. minutes until everyone "caught their breath." issues. He is author of the novel Supernova on the The transition of child to adulescent pres I'd do another carotid pulse check making sure famed running program at Villanova University. Cop ents a dichotomy of growth and development everyone was under 12 beats (120 beats per ies are available from PO Box 229, Union Springs, vs. training and competition. Ideally childhood minute) and send them off to a different desti NY 131 60 for $10.95 plus $2.00 S&H. He can be should be a time of discovery. Life should be nation. This cycle was repeated 6-8 times. contacted at [email protected]. 0 spent doing a little of this and a little of that. Most will see that this is simply a less struc And mostly the "this and that" is accomplished tured form of interval training. And doubtless with games. they will be quick to add that this is an uncon Donuts, Stairs, cont. from page 15 I use games in the general sense. Read it as ventional way to do intf'rval training, especially unstructured play. The best goal is that there on the first day of a season. without the use of growth hormones or anti should be no goal. Winning and losing are of I'll grant the unconventional sentiment biotics, and are humanely raised and slaugh negligible importance. When you get tired you but what are the other options here? Most uf tered." stop. The important thing is to have fun and the runners have never trained. I suggest that This definition may not reflect the nutrition to move. any form of distance runs would be counter al value of a food; in some cases organic food Concepts like persistence, dedication, drive productive. Even a "short" three miles is a long is not nutritionally superior to standard food. and always giving you best effort are not on eternity for a newbie that is too difficult, ex And take note: organic chips are still chips that the radar screen of a child. Competition and hausting and destroys any shred of confidence are loaded with fat, sodium, and calories! Or the 1eed to win do not play such a central role the athlete may have arrived with. So I would ganic also doesn't mean that the food is locally either. Simply put, they are kids. They think like counter with - what is the point? grown. Does organic food flown here from kids and should be allowed to act like them. At least with a destination run there is an China really benefit the environment? But a problem arises when the child has Llccomplished goal that is repeated throughout Yikes. I've read to page 55 and have run out to transition to a more organized setting. The the practice. With regard to practice, the ath of space. Guess you'll have to read the remain journey of 1000 miles begins with a single lete establishes an inventory of successful ef ing 200 pages of Read It Before You Eat It to step. Organized training has to start some forts. They have faced a challenge ("run to that learn more about the whats and whys of food where. The challenge is to transition the child telephone pole and back") and succeeded. shopping so you can make food decisions into the adolescent athlete in such a manner Granted, it is a small goal, insignificant when based-on facts, not fear. that the fun of the games can morph into the compared with the work of a marathon but it Nancy Clark, MS, RD, CSSD (Board Certified Spe fundamentals of the sport that will serve one is a brick that forms a base' from which greater cialist in Sports Dietetics) counsels both casual and for a career and lifetime. building can come. A feeling of "I can do this" competitive athletes in her practice at Healthworks, But think for a moment, that first day of prac is the thought of a winner. the premier fitness center in Chpstnut Hill MA (617 tice must be terrifying for most newbies. No Two other points bear mentioning. The rest 383-6100). Her Sports Nutrition Guidebook and doubt there has been talk of five-mile runs, hill interval between the destination runs is critical Food Guidps for new runners, marathoners, and work and the like and all the newbie knows is for coaching purposes. No doubt my athletes soccer players are available at www.nancyclarkrd. that they want to stop after one lap of the track. would remember this as a time for "stories" if com. See also sportsnutritionworkshop.com. 0 26 - The Pace Setter