FOR ALL ABILITIES 2017 CHATTER 2017 Summer Issue

A Club of All Ages and Abilities

Being Ultra With Ray Ernst by Heather Burger

The first time I heard of an ultra: My go-to nutritional plan: I joined the Bond Lake Athletic Club in the summer of 2001 to Back in 1997 I weighed in at 210 pounds, pretty big around the train for my first . I met and became friends with a middle. After I lost thirty or so pounds I realized eating was a very diverse crowd who had one thing in common; they were habit, and I switched it from a bad habit into a good one. I’ll all long distance runners, marathoners. Turns out a number of start my day with coffee and a Cliff Bar; I like the Macadamia them had done 50 races. In fact, Bond Lake had a 50 Mile White Chocolate for the sweetness. It gives me enough energy Award Plaque; run a fifty miler, get your name, race date, and to get through my morning runs without weighing me down. If time engraved on the Plaque. Then you get to keep it for a I’m being good I’ll have lunches of cottage cheese with grapes, year, until the next person runs his fifty. My first hands on ex- nuts or dried cranberries, or whole grain toast with organic pea- perience was the BPO AC’s 6 Hour Race in Delaware Park. I nut butter, or toasted cheese sandwiches. Leftovers from the went out to run some laps with a friend who was racing that previous night’s dinner are also a healthy option. But there are day. After awhile, I left him and later when I came back to the those days when the leftover pizza says bite me, and I kindly park I was so amazed and excited that he was still running. I oblige. Dinner is chicken or fish or vegetarian (seitan, tempeh, started running with him again, in my street clothes and shoes tofu not so much) not because we try, more so because we like too! I had never seen anything like that before, someone run- the food. I don’t eat as much beef as I used to, but I still like the ning for six hours! I think he ran about thirty-five that occasional burger, or beef stew. Pizza used to be a once a week day. staple, but now it’s more like once a month. Oops, I almost forgot…craft beer. A man can only be so good, Breaking the myth that ultra running leaves you run after all. Craft beer is like my one-a-day vitamin. One strong ale down: with dinner at home, sometimes two when we’re eating out. I I love to run; I’m really obsessed with running. I run all year really pay attention to my water intake because I perspire like long in all kinds of weather. With ultra’s, the first thing I notice crazy. My friends joke (I think) that they run upwind from me, so is that I’m not feeling a lot of pressure. I run a marathon for they don’t get wet. I have dropped from two races (a 50k and 50 time, but if I’m going 50 kilometers or 50 miles, I know there miler) because of dehydration. It’s not a pleasant experience. will be walking involved, hence no time pressure, which takes a (continued page 10) lot of stress off my body. When you don’t have to worry about time, you just have to keep moving. In my mind, it’s not unlike training for a marathon, except that fifty mile week will be con- densed into one race. And when it’s done I’ll have a bite to eat, put my feet up, drink a beer or two, and go to bed. The satisfac- tion of what I’ve accomplished will placate me for a few days, but suddenly I’ll want to move again. 4/29/17 7/12/17 8/02/17 8/10/17 8/24/17 9/07/17 716 East Aurora Kenmore Tonawanda Lancaster Lockport 716 Mile was held April 29th at UB Stadium. Thank you to all the participants and winners. Stay tuned as we work this race into points for our series!

Fabulous 5K Race Now in its fourth year, 2017 WNY Fabulous 5K Race Series Happy Hour immediately following participants are also eligi- track on June 20th at the Glen Series Announces ble to earn the Mighty Buf- St Greg’s Great Race falo Award. Any partici- Friday June 16th 7:00PM Park Tavern. 5507 Main St. 2017 Races! pant who participates in all Event organizers for The Loughran’s Alumni Cup & Williamsville. Join us for seven events will be Wellness Walk Fabulous 5K Race Series, awarded the Mighty Buffa- Thursday, July 6th 7:00PM drink specials, appetiz- now in its ninth year, are lo medallion. The award ers and a live band! proud to announce this was designed by local Ronald McDonald House 5K years’ seven participating prominent artist Fotini Wednesday, July 26th 6:30PM

5K Runs. Awards for the Galanas. 52 Mighty Buf- Save the date for series will be provided to Moonlight Run and Wellness Walk falo medallions were pre- Wednesday, August 16th 8:00PM the Checkers Picnic top male and female run- sented in 2016. ners in each age group Brothers of Mercy Oktoberfest 5K on Sunday July category based on total All 2017 Fabulous 5K race Friday, September 8th 6:30PM completion times in their participants will be invited 30th! best 5 out of 7 events. In to attend the awards cere- Run in the Country 5k and Kids Fun Run mony scheduled for Sun- Saturday, September 23rd 9:00AM New park in Clarence. It will be addition, a top overall male at the Town Place Park , 5400 day, October 15, 1:00PM, 10:00AM Kids Run and female award will be Goodrich Rd. Lion’s Den from held at The Glen Park Tav- presented. Participants’ Flight 3407 Memorial 5K Run 1 to 4. Fully catered including a age at their first event will ern located in the Village Saturday October 7th 9:30AM visit by the Ice Cream truck for be used to determine of Williamsville. dessert. Bring your own adult award age groups. beverages.

Zero to 5K is a program that is run (pun intended) by Megan Nelson. Megan is an AFAA certified personal trainer and group fitness instructor. She has over seven years experience as a trainer and over six as a running coach. This is a 10-week "learn to run" program. That means, no experience necessary! The work outs that we have are tailored to beginner runners, with the goal of running your first 5K road race. For this 10-week session, our goal is Catholic Health's Scrub Run on September 13, 2017. This weeknight race supports the Mercy Hospital Foundation, and all of the proceeds stay local! Why not train for such a great event and get your body moving? The cost of the 10-week program ranges from $25 (students) to $50 (families). With that rate, you join Checkers A.C, Buffalo's largest running club. You will have all of the benefits of a club membership, and the personalized attention to get you running. We begin running on June 27, at 5:30 PM. Group runs are held at Williamsville North High School. If you are interested, and would like further information, please contact Megan Nelson at [email protected]

Getting to know you: Katie and Bill Williams by Ann More. heart is. I have a huge, close, loving family. They have crazy traditions that I enjoy. I am very blessed. My hobbies are Who/what in- running, biking, cleaning, annoying my husband, drinking spired you to start good wines, and spending time with friends and family. running? B: Because I was Do you have running goals for 2017? not playing hock- B: Ray Ernst was kind enough to introduce me to trail running ey as much any- at the end of last year. This is something I really enjoyed and more I needed would like to participate in more in 2017. Hopefully I can join something to the Checker’s Cross Country folks on some runs in the fall keep me in shape 2017. My other running goals would be to get some more and challenge me distance races under my belt and travel more to other cities again. My wife, in the U.S. for races. Katie, hinted that K: To get over my current injury. I need to take better care of we should start myself and actually try this thing they call “rest”. trying to do 5Ks. My father was a very big runner in his 20s-50s and I always Have you ever run in costume? wondered what the draw was. B: Ugh, yes. Even though I hate it Katie got me to wear a K: I started running when I enlisted in the Air Force and knew I skeleton outfit for the EVL half and encouraged me to wear would have to get into shape. I continued running throughout boxers for the Undy run. my military career and when I got out. A few years ago I start- ed to run 5K’s and that’s when my real love for running be- K: Yes! That’s my favorite thing. I have dressed as a cheer- gan. leader and as a skeleton for the EVL half. I also just ran a race in my underwear. I wish I could wear a costume at every How many years have you been a Checkers member? race! B: 4 years K: 4 years What is a race that you would like to forget and why? B: Ice Man Two Miler in February 2016. Even though it was

only 2 miles it was absolutely freezing and the wind was tak- Do you participate in any cross training sports? And if so what ing my breath completely away. I did not finish so well. sports? K: The hilliest race ever, the EVL . I had the flu B: I do not play hockey as much now so I like to bike, hike and and a fever. I cannot believe I actually finished that race in kayak when it is nice out. Katie and I are always going to our less than 2 hours. I felt so bad because my friend drove down gym to get strength training in when we aren't running. to cheer us on and I skipped the after party and slept for K: I love to ride my bike. I also like to hike and kayak, basically about 5 hours. That was the first and only time I skipped an anything outdoors. We did a paddle, bike, run last summer. I after party! would like to get into more races like that.

Do you like to run alone or with a friend and why? Tell us a little something about you we might not B: I like to run short runs alone as I push myself to see how know...work, family, hobbies quick I am and don’t have to worry about staying with a part- B: I am a Regulatory Specialist at Bureau Veritas even though I ner. I usually run my long runs with Katie. It’s nice to go at graduated NU Grad school with a degree in School Counsel- an easy pace and be able to chat. ing. My father and mother moved to Seattle, WA where my sister lives with her husband and three kids. So I am very for- K: I enjoy both. Sometimes I enjoy running alone and listen- tunate to have Katie’s huge family here in Buffalo. Playing ing to music. It helps me de-stress. I also like to run with hockey has consumed most of my life so I am a huge hockey someone. It helps me keep my pace and gives me someone fan and big sports fan in general. I like to travel to see to talk to and I love talking! sporting events and concerts in other cities. Hopefully now we will tie in some races when we go to these cities! Katie and I I run therefore I ...... have become familiar with different wines so we like to taste B: Am more positive in every aspect of life. and learn about wines, vineyards and their regions. K: Am happy and strong K: I am currently a Federal employee at the Social Security Administration. I have master’s degree in special education. I taught for a few years in Omaha, Nebraska and taught in North Tonawanda for a while too. Teaching is where my Buddy Up: Training with a partner by Heather Burger

Training partners Sandy Popovich and Ivar Lupkin have built a friendship that has driven them both to the marathon finish line over the years. This year they trained for the Buffalo Marathon. If you have been wondering if having a training partner would benefit you, then Sandy and Ivar may offer you some encouragement!

Sandy Popovich Ivar Lupkin

What are the benefits of having a The benefits of having a training partner are We are training for our fourth full marathon training buddy? fantastic! Not only does it give me someone together. Sandy has been absolutely wonderful to to train with, but it also helps with train with. We have known each other since 2013,

accountability and pushing me beyond my and met each other through friends at Checkers. comfort zone. There are many times when We are two of the original running rebels who I’m having a bad day/week or the weather is decided to run our first marathon together in 2014. not great, but with a partner/partners they We have stuck with our love of the challenge of are there to push me to run or keep me doing at least one marathon a year. going when I’m struggling.

Did it help finding a buddy thru Yes, it helped to find a partner thru Yes, we enjoy training together and our Checkers track practices? Checkers. After a few years of doing the conversations and laughter make those long runs regular track workouts, getting to know fly by more quickly!

people, it’s been nice to find runners with similar interests, speed and who wanted to run longer runs or do marathon training. During the first marathon training, we met new people mid-training, which gave us more people in case our training days con- flicted.

How has your partner continued He has definitely become like a brother to I admire her grit and her encouragement helps me to motivate you? me. It is so nice to be able to talk and share try my best. She regularly places in her races and stories with someone on an 18 or 20 mile kept up with her training this year through some run! It really helps make the time and miles trying circumstances.

Words that come to mind when Hard Working, Dependable Strong, Determined you think about your training

Is there pressure of any kind No, the accountability it brings is having No, we work and run very well together. I have when you train with a partner? that person who is also depending on me! found a great training buddy and friend! Even having some “virtual partners” and, Checkers members who go way beyond to help with advice have been priceless to me!

NCCC Alumna Still Running At Age 77 It was that never give up attitude that eventually turned into a From WGRZ April 26, 2017 passion for running. SANBORN, N.Y. -- Ask Fran Rowe for She ran her first marathon at 51. She's done four total (her last advice, and she'll tell you it's never too was five years ago when she was 72). She has also done 12 half late in life to learn or try something new. and numerous 5K and 10K races. For her, running was that new challenge, "I just feel good. If I don't run, I get antsy, and my husband will and she decided to give it a shot at age 50. Today, at age 77, just throw me out the door and tell me go run," laughs Rowe. Rowe is still going strong, but she admits putting one foot after One of her next races was the Niagara County Community Col- another wasn't always easy. lege Alumni 5K. The run/walk raises money for scholar- "When I first started, I would pick out something 100 yards ships. Rowe is a 1991 graduate of NCCC, and she says it's great away, and I would point to it. I would run then walk then gasp to see old friends, make new running buddies, and support a for air then I'd start up again," said Rowe. great cause. Cooley Natural Health Solutions “The Squat” by Dr. Ray Cooley

If runners could perform one daily movement to complement their running it should be the Squat. Now, I am not referring to powerlifting back squats, I am referring to the resting position squat. The squat is the natural human rest position, it should feel comfortable and relaxing to get into the bottom position. Unfortunately, this is not the case for most people, even for fit and healthy runners. There are a lot of reasons why people have lost their squat but it is mostly due to the advent of chairs and toi- lets (squatty potty anyone).

Why is it so important for runners?

While running is a natural human movement it is still limited in the range of motion utilized, especially at the hip and knee joints. Joints crave movement, therefore to have healthy joints, we must take our joints through full ranges of motion on a regular ba- sis.

Running for the most part is an extension driven movement. This means that most of your joints are in extension during the run- ning gait. Being in extension is a good thing for runners, but being healthy is all about balance so the best way to balance out extension dominance is through flexion. This is where the squat comes in. The squat is the opposite because it is full flexion of the hip, spine, and knee. The squat is the ability of your body to fold on itself like an accordion.

How do I get my squat back? For as unnatural and awkward the squat may feel for you now, getting into a relaxed bottom position squat is a realisticgoal for most people. It is a movement we are all preprogrammed to do, nobody taught a baby how to squat but they can perform it beautifully.

1. Heel Lift - The first progression is to use a heel lift. A 2X4 is a good place to start. Place the 2 X 4 underneath your heels and see if you can drop into the squat, most people will be amazed at how much easier the movement gets with a heel lift. It not only places less tension on the calves, but it shifts your weight forward and makes it much easier to not feel like you are falling backward. The best part of the heel lift is that this is an easy progression to make progress with. All you have to do is decrease the height of the lift. Start out with a 2X4 then progress to 1X6, and just keep making it smaller.

2. Door with Handles - Another early progression is the use of the doorway with handles. This way you keep your heels on the ground and place the door in line with your nose, while your hands hold the door handles. From here drop into the bottom position of the squat while holding the door handles for support. As you progress, just try and lessen the amount of weight you place on the door handles. For ex- ample, instead of using the handles just grip the door itself this will naturally decrease the amount of weight distribut- ed to your arms.

Those three progressions are usually enough to get the person into the bottom position of the squat, the only other thing re- quired is time.

How much time should I be squatting?

You need to spend some time in the bottom position to get com- fortable with it. As a goal for people, I suggest they perform Ido Portal’s 30/30 squat challenge, which 30 minutes a day for 30 days you will spend in the bottom of the squat. You would not perform all 30 minutes in one sitting, but on your smartphone just use your stopwatch app and try to get 30 minutes total for the day. If you are taking a call, set the timer and drop into the squat, waiting for a ride then drop into the squat, or try eating your breakfast in the bottom position. Remember this is sup- posed to be the human rest position. The best way to do this is **If the squat is too difficult with either of these progressions to try and incorporate the resting squat into your daily life. This then try a combination to get into the bottom position. may mean bringing a 2X4 to work, or looking a little weird while waiting in line. 3. Goblet Squat – in the goblet squat you hold a weight in front of you at about chest height. The weight does not Hip health is probably the biggest reason for performing these need to be heavy in fact often times the heavier it is squats. The amount of runners being diagnosed with labral the easier the exercise will be. While holding the tears or eventually needing hip replacements is alarming. Per- weight out in front drop into the bottom position. The forming the squat regularly is the best way to prevent those weight makes the exercise easier because of the for- injuries from occurring. Also, getting into the bottom position is ward weight shift that occurs which is similar to the key for GI function, it is not uncommon for people to see im- heel lift. The nice thing about the goblet squat is that provements in digestion and elimination from performing the you get to load the position while performing the full squat challenge. movement. Have a great racing season and start squatting!

not sure about running the 15K should consider forming a 3 person relay team with each member running a third of the course. Volunteers are also needed to help on race

Longtime friend of the running community (30 years) and founder of Buffalo’s newest running event will be having its inaugural 15K Run Flying Bison, Tim Herzog, looks forward to hosting what is destined and 3 Person Relay this summer. After two years in the planning, become one of Buffalo’s finest running events. Checkers members and Co-Race Directors Richard Meyers, Gary Brownell and Larry Brownell are very excited about making this event Univera Healthcare, an organization dedicated to promoting health and a reality. wellness throughout our community is the presenting sponsor. RUN716 takes place in the heart of Buffalo's popular Larkinville dis- trict. The 15K course highlights Buffalo’s renaissance as it takes run- Proceeds from the event will help support the Food Bank of WNY and ners through Larkinville, Canalside, and Buffalo’s beautiful harbor. the Police Athletic League.

The race begins Sunday, August 6 at 7:30 a.m. at our host spon- A special discount code is available for Checkers Members that can be sor Flying Bison Brewery. Your entry includes a custom-designed com- used to save $5 off registration fees. Use promo code Checkers17- memorative dry-fit shirt, finishers medal, a post-race party with live R716 to receive your discount. music by Hit and Run, plenty of refreshments, food, and fun. Anyone For more information and to register, on over to RUN716.com

New Member Alert! Steve: I joined Checkers because the shirts are cool but mostly be- cause I knew there were some great people.

Jim Garland and Steve Woolnough by HB Jim: Many friends are Checkers members and only have great things to say about the group.

What are your running goals this season?

Steve: Goals this season are higher mileage and staying vertical.

Jim: Goals for 2017... hmmmm.... get faster... train for NYC marathon, and most importantly, renew my love affair with running!

What do you hope Checkers offers you?

Steve: Comradery!

Jim: As a member, I'm hoping to learn and gain valuable tips to im- How did you get into running? prove my running (looking forward to track workouts). There are days that I feel like I don't have a clue, that I'm just out running.... would like Steve: Was quickly turning into “Tubby McTubberson” after quitting to change that and run smarter. smoking almost four years ago, had to do something. If your running was a quote, what is that quote! Jim: It was a random conversation with a coworker (whom I believe Steve: "Health brought me here but it's the friendships that keep me was a Checkers member). Intrigued, I made a New Year's resolution to going". train and run a 5K. It was all downhill from there.... I was hooked. Jim: "It's not all about the race, it's all about the run". What made you join Checkers?

Thanks to our newsletter team!

Linda Gerbec Debra Vertoske, Diane Sardes

Fritz Van Leaven, Laurie Carpenter, Heather Burger

Christa Maier, Kathy Melling, Ann More, and

Nancy Sheehan

Tom Droz—Editor The 1st Boston Marathon Experience Mary: No, it was a relief to make it to the top! I didn't know I was there for sure until a sign said you made it to the By Heather Burger top of Heart Break Hill.

Christine: We’ve all heard the horror stories about Heartbreak Hill; it is perhaps the most notorious of all elevation changes in ma- jor marathons. To quote Runner’s World, “Heartbreak hill is a 2km long rise which starts from the Rose Bay shops, approximately 6km into the race. The road rises about 80m over the 2km for an average grade of 3-4%.” Knowing that it was an absolute challenge of Boston to do hills, I practiced my hill repeats at Hampton Hill,(4% grade at the start at Sheridan Drive, leveling out to a 2% grade heading to Main Street) where I actually had an elderly lady stop her car once to ask me if I was ok, as I was debating if I could head up one more time! Of course I did because that was the way home.

Congratulations to Christine Bailor and Mary Lawrence for competing in their first Boston Marathon this past April. How did having a training plan help you accomplish These ladies offered to reflect upon their experience with us this goal (mentally and physically)? and share their take away from one of the world major marathons! Mary: Knowing my body was prepared helped me be mentally tough during the race. I trusted the plan to get me to the finish line without stopping. Has it “sunk” in that you are a Boston Christine: Having a training plan certainly is the way to go, without Marathon finisher? a doubt. I was grateful every step, to Vicki Mitchell for the plan she Mary: Surprisingly, it took a couple of weeks to sink in. prepared for me, even in the moments when I was thinking I couldn’t do what she said I could. As my friend Belinda Stoll told me, “you I've never had that type of delayed reaction to a race. have to respect the miles”. You absolutely must. 26.2 can sometimes Christine: Yes, it is over. I have completed my first mara- sound just like a number, but when you are in the midst of it, you thon and IT WAS BOSTON! Woo Hoo! So to answer the definitely respect the training, the effort and the miles. question, ‘Has it sunk in’, the answer is yes it has. Boston is one of the most prestigious marathons around. What is something that a training plan could not prepare you for racing in Boston?

What surprised you the most about the experi- Mary: The walk (shuffle) from the finish line to our meeting ence? point was the toughest part of the day. It was a long way

Mary: The contrast between the start and finish of the race. and then up hill! The starting line is located in a quiet small town with the expo and Christine: What the training can not prepare you for is the weath- finish in the city. We drove the course two days before to check er. Since Boston is a Spring marathon, I had to Winter train. I com- out each town and the course. The volunteers and police were by pleted the Syracuse Half Marathon a few weeks before Boston and far the nicest and most helpful of any race I've attended. my body was very happy at 39 degrees and cloudy skies. It was not Christine: It is amazing to have completed it and it is certainly a happy at 74 degrees and sunny. Training also can not prepare you for triumph in my book of accomplishments. While it is a huge contri- the random bodily events such as my asthma attack at mile 5 and my bution to the old bucket list, the reason I ran it is more important nose bleed at mile 18. It does, however, make you mentally tough to me. I ran because of something I believe in, something I hold enough to push forward to the end. dear and something I believe deserves respect and acknowledge- Editors Note :Congrats to Brian McElroy, John Reiser and Belinda ment, my profession and my professional colleagues. Stoll are other club members finishing Boston this year!

Is Heartbreak Hill really a heartbreak? Doc’s Race Reviews

My humble thoughts on the Western New York Race Scene

by Mike Curry

The 38th annual Canisius High School Chilly Challenge 5K was held on Sunday morning, February 26th, 2017 on a certified course on the streets around the school. Cost was $25/$30 to benefit the school. The weather was exceptionally good for February: 28 degrees, 63%, 17 DP and cloudy with a 15 mph wind. There was no ice of snow on the course. The 383 runners received a cluttered, long-sleeve, blue T-shirt, medal awards in a ton of categories and many door prizes.

They even had a team category. The party in the new gym offered beef chili, veggie chili and soda. Mass was offered before the race and showers were available afterwards.

On Saturday, March 4th, 2017 was the Old First Ward Shamrock 8K Run held on a certified, rolling course in the Ward. This race has had many courses over the past four decades, but this one seems to be one of the best. Cost was $25/$30/$32 to benefit the Community Center. The weather was pretty good for this time of year: 17 degrees, 52%, 3 DP and mostly sunny with a 15 mph wind. The streets were wet, but no snow! The 3409 runners received a very nice, zippered turtle-neck nylon jacket (in many colors, but not green), beautiful plaque trophies and they had previous year’s clothes for sale. The party in a large tent outside the Center offered a small amount of bananas, oranges and apples. They also had a ton of beer for all the participants.

The 14th annual Friends of Night People 5K was held on a mostly flat, certified, dry course around D’Youville College in Buffalo on Sunday morning, April 2, 2017. Cost was $20 for students and $25 for everyone else. There was a cold wind, but it was pretty good weather for this time of year: 43 degrees, 76%, 36 DP and overcast with a 17 to 20 mph wind. The 230 runners received a cluttered, white T-shirt (in all sizes), trophy/medal awards and a small basket auction. The party held inside the college offered an unlimited amount of meat chili, veggie chili, corn bread, snack bars, bananas, apples and soda. The school was accepting old race shirts to be given to the homeless and a lot of runners responded.

The Feel The Spirit 5K was held on Saturday, April 8th, 2017 on the relatively flat, certified course on the streets around the Infant of Prague Church in Cheektowaga. Cost was $20/$25/$30 with 75 and older free. The weather was very nice for this time of year: 44 degrees and sunny with a mild breeze. The 332 runners received a red, cluttered, tech shirt (male and fe- male), pint glass awards and door prizes. The party in the school offered a lot of hot dogs, hard boiled eggs, pop, wine and several kinds of beer. They also had a live band and a chili cook-off contest, as well as baked goods for sale. A nice touch was a table with pictures of local runners who passed away this past year. Very touching. Several participants went to McPartlan’s Corner afterwards to continue the festivities

The 10th annual Bunny Hop 5K put on by the East Aurora Rotary Club was held on Saturday morning, April 15, 2017 on a very hilly, certified course in East Aurora. Cost was $20/$30 to benefit the Rotary Foundation. 85 and older were free and Canadi- an money was at par. It was a beautiful day for racing: 64 degrees, 41 DP, 43 % and overcast with an 8 mph breeze. The 925 runners received a nice running cap and their famous chocolate bunny awards. The party outside the American Legion Hall offered unlimited excellent hot dogs, fruit, cookies, pop and several types of beer.

On Sunday morning, April 23rd, 2017 was the Shoes for the Shelter 5K held on a certified, not too hilly course around Canisius College in Buffalo. Cost was $25/$30 with discounts for students and employees to benefit the Blue & Gold Club. The weather was extremely nice for April: 46 degrees, 36 DP, 68% and sunny with a 10mph breeze. The 251 runners received a cluttered, grey Dri-Fit T-shirt, a sound system, a video of the finish and special awards: box of chocolate for 1st, a nice coffee mug for 2nd and a pint mug for 3rd. The party in the gym offered their usual great spread of unlimited food, including Italian sausages, hot dogs, a veggie wrap, chips, cookies, snacks, bananas, fruit desserts and sports drink. (Being Ultra from page 1) Now it was sixty to sixty-four, and sixty-five and over. I came in at 5:15:36, a mere eighteen seconds faster than the next age My fuel of choice for training, race day, post grouper. Three age group awards after turning sixty; I’m proud recovery: of that.

This is a tough one. I know you should fuel your training runs In August of 2014 I decided to run the Summer Beast of Bur- as you would your race, but that isn’t always how I do it. den, my first 50 mile race. It starts in Lockport on the Erie Canal Yeah, I’ll have a gel or two for starters, but after a while, the towpath. You run twelve and a half miles to Middleport on the taste just doesn’t do it for me. towpath, turn around and run back. Then you do it again. My During the fifty kilometer races, I rely on the aid stations. goal was to do it in ten hours. In spite of the hot August sun Salty snacks, cookies, candies, all those junk food type things and high temperature I made the first 25 miles a bit ahead of that are bad for you, those are what I crave. Wash them schedule. I made my way back to the Middleport aid station down with whatever sport drink they’re offering and I’m with 8:02 gone on the clock; still doing well. Then the bottom good to go. I have an iron stomach anyway, so not much fell out. I collapsed from severe dehydration and stayed down for over two hours. 37.5 miles and all I got was my second ever bothers my system. I went into my first fifty mile race with- out giving much thought to my fueling needs. I started with DNF. That wasn’t an Ultra accomplishment. gels, then tiny PB&J sandwiches, even tried some watermel- You know the old saying about riding a horse? If you fall off, on. Watermelon tasted good, but kind of heavy in the belly. I you get right back on. The next year I signed up for the October trained and ran my next fifty miler drinking chocolate fla- Can-Lake 50, a fifty mile race around Canandaigua Lake. Not vored Boost, that carb and vitamin packed liquid supplement flat and straight like the Beast, but up and down hills on curvy for old folks, and shortbread cookies. I also sampled some of roads. Not out and back where you had plenty of company, but the race offerings, but truthfully, my taste buds rule the day, on country roads where you would go for miles without seeing and if they don’t want it, I do without. I know that while run- another runner. With Karen as my road crew, driving ahead, ning long and slow your body burns fat, so I have enough to greeting me at pre-planned stops with my chocolate flavored carry me along for a while. Boost, and my shortbread cookies, with a friend joining me with fifteen miles to go, helping to run me in, I crossed the fin- Ultra Accomplishments: ish line in 10:54:16. At 63 years old, that was an Ultra accom- I had run eight marathons before attempting my first Niagara plishment. Ultra 50K in June of 2006, so I knew I could do it. Since that first one I’ve run nine more. Number seven was my only DNF, If your ultra running was a quote... due to dehydration. This comes from:“The Elements of Effort”, Reflections on the About three months after running number six (that’s when I Art and Science of Running, by John Jerome. From his thoughts first broke five hours) I received an email from Niagara’s race on “Dancing With Fatigue”. “…the most enjoyable times in run- director informing me I had come in first in the sixty and over ning come when you are teetering on the edge of fatigue but age group. They were sending me a small plaque with my hang on a moment longer, and a moment longer, and at some picture, race date and race time on it. Nice surprise; never point discover not only that you can bear it but that you can saw that coming. Then, at number eight it happened again; even pick it up a bit. That is the greatest thrill in endurance first male over sixty. Next year they changed the age groups. athletics- a greater thrill, even, than winning.”

On October 2nd, 2016 in Syracuse for the 5K Congratulations to Masters National Championship Festival of Races Heather Burger the Checkers Women's 70+ team took second on reaching 5000 competitive place The team included of Fran Rowe, Edna racing miles ! Hyer, & Christa Maier. Fran won 2nd place in age group & Edna & Christa won 4th in their individu- al age groups. Mary Casey, a past member of Checkers now residing in Syracuse was com- peting for the Syracuse Chargers. She placed 2nd in her age group. Can you share your season goals and how that training and goal setting has been going for you? Reaching your race goals with Scott I’ve gotten really lucky with my training this year, but not with- Ferguson out a crappy start. In December I rolled my ankle (on my way over to my cousin’s house to decorate Christmas cookies and drink wine) and was laid up for about three weeks. I lost a lot of the fitness I had in November. In January my goals off of the Turkey Trot now seemed overly-ambitious. I started off by just focusing on mileage. My goals for January and February were completely mileage driven and I slowly built from my usually ~25 mile weeks to ~45 mile weeks. This made a huge difference! When things started to click I was excited to see if I’d be able to go under 18 minutes in a 5k in fall. My shorter-term goals re- mained centered around redeeming my half-marathon time and going sub-1:30. When I raced a 10k in April at 38:11, my predict- Scott Ferguson has been gaining a lot of attention this race ed half-marathon time was suddenly 1:24:34, I could believe a season for reaching some race goals he has set into place for little more scaling from a 10k prediction than from a mile or 5k himself. With the success that Scott has achieved for himself prediction that sub-1:30 was within sight. With things going well he has offered to give us some insight on what might help us I felt confident enough to run a 5k on the track at Brockport, I reach some of our goals as well! Thanks Scott! thought I could maybe PR, and that as long as I was ~18:30 I How did pick your race goals this season? wouldn’t embarrass myself. I ran even splits for a 17:44 (I was elated after that race). Suddenly my sub-1:30 goal seemed un- Last season I had a goal to go under an hour thirty at the Buffalo der-ambitious and sub-5 seemed completely within reach. I ran marathon, it didn’t work out so well! It was hot, I went out too a sub-5 at the 716 mile with a 4:57 and got as close to my pre- fast, and when it was all said and done I was 5 minutes over and dicted time of 1:24:34 as possible at the Grand Island half- I had injured my hip flexor to the point where I couldn’t even jog marathon running 1:24:35! Those running calculators can be a few steps. Over the next few summer months I was super scarily accurate, it turns out. bummed that I couldn’t race (or even run). When I finally was able to run again I had a new found appreciation for just how Do you find yourself feeling overly pressured by goal setting? much running and meeting my running goals meant to me. I was How do you bounce back if a training day or race isn’t reaching able to scrape together some fitness with my eagerness to get the goal you set for yourself? back to it, and got a really solid improvement in my 8k PR at the Being out of commission for almost 4 months of the last 6 com- Turkey Trot. After that race I set my goals for the 2017 season. I ing into 2017 I wanted to run consistently, and to run more. (I wanted to train smarter, avoid injury, and of course, run faster. started looking at 7-9 mile runs like how I used to look at 4-6 It’s sort of silly, really, but with where I was with running a lot of mile runs, I really missed running! I was excited I could finally times that “looked good” to me were just out of reach. My again). In that way I didn’t feel pressured by my goals. I PR was 5:12, sub-5 seemed close but difficult. My 1/2M PR was think being realistic and patient are super important if you have 1:31:33 from the first half of a full marathon, why couldn’t I go a goal in mind. It took me three years of running 5ks before I under 1:30? I had gone 18:38 in a 5k, but from workouts and went under 20 minutes, which was my goal since my first 5k in mile times knew that sub-18 should be possible. With a 30:03 at 2009. If a race or workout doesn’t go well I try to know why (as Turkey Trot last year, of course I wanted to set my eyes on sub- runners I think we all get pretty good at rationalizing why a race 30. For 10k, sub-40 at the beginning of the season also looked or workout went bad!). Shamrock race went bad compared to like a good challenge. I like setting “sub-x” goals and seeing if I what my goal was. It was a really stressful week at school, and I can get at it or not. I also saw Kim Vona post her PR’s from 2016 could tell that I wasn’t recovering very well in the days leading –she had a really awesome season of PRs that I wanted to mod- up to the race. Although still disappointed, I bounced back men- el my 2017 off of. I still have to improve my 4-mile PR a lot and tally with a pretty quick long run the Monday after, I wanted to let myself know that the race didn’t go bad because I wasn’t in my 5k & 8k PRs a little to check off all of those times. good shape, but because I just wasn’t ready for it that day.

(Scott Ferguson Race Goals Continued) If so, explain. My week of training after Shamrock was If I get a PR or have a really good one of the best all spring. I got better at race where I get my “best-case sce- modifying my training around races and nario” goal the happiness and sense how my legs felt this year, which has of accomplishment I feel is usually kept me on track to nab my goals and reward enough. A couple of extra not have to do too much mental dam- beers and shutting down the post- age control. I have fallback races race party is also a great reward, planned in case I don’t make my goal. If though, too… (Also, this helps if I GI 1/2 M had gone bad I was going to run at a quick half mara- miss even my “soft” goal to soften the pain)! thon time at the Ithaca Gorges ½M which is mostly downhill! Upcoming races on your radar: Has being in Checkers helped you with your goals? Some 5ks, probably: Dugan 5/19, SSPS 5/20, Gay 5k 6/1, Salmon Checkers has completely helped me with my goals. My training 6/3, GOTR 6/4 is super-informed by coach Vicki’s training plans and advice. Having the website to track race results over the years is also encouraging because I can see how I can improve. Training with Checker’s members over the winter was also incredibly helpful. I’m not sure how many other places you’ll find people crazy enough to shovel snow off of a track in the middle of a blizzard Goal Races: to run 800m repeats, or to brave 50mph wind gusts running Mini-Mussel Sprint Triathlon 7/15 – Goal: swim better so that I’m not the 1000m repeats around Little Robin Rd! Having other people only person that runs 5k faster than they swam 750 meters like I was two years ago! Go 20 mph on the bike, run a better 5k than 2015. around as dedicated to improving and racing as well as they’re capable to get motivation from is not a small help in reaching St. Amelia 5k 7/29 or Lancaster Mile 8/24 – Goal: win goals. Mueller Mile 8/10 – Goal: 4:48 (this is the time Letsrun.com says I should’ve run at the 716 mile if I had paced correctly instead of going What would you tell runners who are thinking about setting out in 2:18 for the first 800!) goals for themselves? Moonlight Run 8/16 or WNY Champions 5k 9/1 or Linda Yalem 9/24 – Do it! Running is one of the few things where setting goals can Goal: 5:30 pace (if I can get to 5:30 pace for a 5k sooner than Linda Yalem, then I’m going to aim for sub-17) be straight-forward and where the work you put into those goals so well correlated to your accomplishment of the goal! I Turkey Trot 2017 – Goal: 2010 = 45:09, 2011 = 36:55, 2012 = 35:25, 2013 = 34:49, 2014 = 33:40, 2015 = 31:43, 2016 = 30:03, Excel fits a line like to set multiple goals for the same race too (in order of de- through the last 4 years with an r-squared of 0.99 (a lot of my goals creasing importance), which is also nice. First goal, have fun. are super nerd-level) that says 2017 should be 28:30 Second goal, don’t get injured. Third goal, do as best as is possi- ble on this day. Then for certain races it might be – beat my time from last year, or beat a certain mile pace, or to go after a PR. If I have a time goal for a race I usually have a “soft” goal, a target goal, and a best-case scenario goal

Do you set rewards for yourself when you hit a personal best?

Left BP workout above the Duggan’s at Buffalo Marathon Kelly Brownell 5/1 Toby Mazur 6/23 Riley Weinstein 5/1 Kaetlyn Simpson 6/23 Bree Kolesar 5/2 Samantha Appenheimer 6/24 Fred Luongo 5/3 Lisa Hanavan 6/24 Christine Tolejko 5/4 Mathew Friol 6/25 Jared Voelker 5/4 William Smith 6/26 Alexander Farrell 5/5 Alan Fielitz 6/27 Roger Roll 5/5 Celia Crawford 6/28 Jill Cutspec 5/7 Ruth Gratien 6/28 Christine Luongo 5/10 Randy Brownlee 6/30 Alison Donnelly 5/12 Linda Gerbec 6/30 Maura Seitz 5/12 Dave Lawrence 7/1 Roseanne Wukovits 5/12 Craig Alf 7/2 Sharon Linstedt 5/13 Kristin Anderson 7/5 Garry Soehner 5/15 Edward Newman 7/5 Nancy Sheehan 5/17 Georgina Legierski 7/6 Brayden Weinstein 5/18 Sallie McGuire 7/6 Timothy Frawley 5/19 Liam Hilbert 7/7 Stanley Grzebinski Sr. 5/19 Lauren Walentynowicz 7/7 C Lynn Maher 5/21 Alexander Wukovits 7/8 John Reiser 5/22 Julie Donnelly 7/9 Don McMahon 5/23 Ryan Bloom 7/10 Jennifer Weinstein 5/23 Kyle Lemmon 7/11 H Mark Lawrence 5/25 Matthew Pawlowski 7/11 Julie Chojecki 5/26 David Spillman 7/11 Scott Kinerk 5/27 Jennifer Raby 7/12 Anne Reif 5/28 Debra Good 7/15 E Staci Sass 5/28 Kim Vona 7/15 Kelsey Gratien 5/29 Alexa Goodlander 7/17 Joelle Luongo 5/29 Paul Noe 7/18 Mike Selig 5/29 Dianne Schultz 7/18 C Jeff Harvey 5/30 Suzanne Fenger 7/19 Erin Conley-Cain 6/1 Nancy Campbell 7/20 Benjamin Potocki 6/1 Lisa Wagner 7/20 John Appenheimer 6/4 Robert Baker 7/23 K Bill Harden 6/6 Rick Queeno 7/23 Russell Trippe 6/8 Ray Cooley 7/24 Vicki Mitchell 6/12 Susan Arthur 7/25 John Niblock 6/12 Kathy Brownell 7/25 E James Stoyle 6/14 James Hamilton 7/28 Darren Bell 6/15 Liberty Snyder 7/28 Danielle Rizzo 6/16 Richard Sullivan 7/28 R Kieran Brownell 6/17 Robert Dowrey 7/29 Josh Behuniak 6/18 Michael Kowalski 7/29 Michelle Giles 6/18 Brendan Brady 7/30 Kristin Huber 6/18 Elise Brady 7/30 S Kathleen Brownell 6/19 Kathleen Donhauser 7/30 Sarah Mugel 6/19 Nancy Moriarity 7/31 Ted Paget 6/19 Masami Niblock 7/31 Michelle Appenheimer 6/20 Barbara Austin 6/20 Rick Schoellkopf 6/21 Kim Jackson 6/22 Beth Wallace 6/22 Ivar Lupkin 6/23 Hail to the Chief! President’s Column 2017

August 10, 2017 will mark the 21st Members can get involved in three ways. First, as a partici- running of the Checkers/Mueller Mile. pant. We have a race for all abilities. There is a run for the Since its humble beginnings at Buffalo’s family, an open race, and our elite men’s and women’s races. waterfront in 1997, the race has grown Second as a volunteer. We need volunteers for set-up, regis- to 200+ participants in each of the last tration, traffic, to serve pizza, or to hand out prizes. Third as a five years. The Checkers/Mueller Mile co-sponsor. In addition to generous sponsorship from Mueller has been part of the Buffalo News Runner of the Year series Services, if your business would like to become a race co- since 2005. In 2015, the race was the largest in the Runner’s sponsor please contact us at checkersmueller- Roost Mile Challenge Series hosted by Score This! timing [email protected]. We will send you our donation guidelines. services. As it has from nearly day one, Buffalo’s own Kevin Thank you for your support and consideration! We look for- Guest House receives the proceeds from the Checkers/ ward to seeing you on August 10 for the biggest and best mile Mueller Mile. As we enter our 21st year, we look to continue yet! our growth as the premier mile race in Western New York. Checkers Athletic Club continues to be in charge of all operations related to the race and post-race party.