November 2015

The monthly news magazine of The Hudson-Mohawk Road Runners Club

Town of New Scotland 7.1 Mile Race

See Web Page for November Meeting By-Law Vote Thanksgiving Day NOVEMBER 26, 2015 Central Park, Schenectady 34TH ANNUAL

PROCEEDS TO BENEFIT ELLIS MEDICINE’S WRIGHT HEART CENTER. Run. Walk. Join the Tradition. 3 GREAT EVENTS 2M Wellness Walk–FREE...... 8:00am (day of event registration until 7:45 am) 5K Road Race–Runners Only.....9:00am (pre-register only, no day of registration) 1M Duck Pond Fun Run–FREE..10:00am (day of event registration until 9:45 am)

Register online @ www.cardiacclassic.org SPONSORED BY: Online registration closes: Tuesday, November 24 at midnight EST. You can also register by mail, fax or in person. Call 243.4600 for details.

2 – The Pace Setter Publication of Hudson-Mohawk NOVEMBER 2015 Road Runners Club Vol. 36 No. 11

Editor ([email protected]): Ed Neiles 4 President’s Message Assistant Editor ([email protected] 5 What’s Happening in November Cyndy Allen

Advertising/Business Director: 7 The Athlete’s Kitchen: Hot Topics in Food and Nutrition: Nick Webster ([email protected]) Updates from the Academy of Nutrition & Dietetics Photo Coordinator: Bill Meehan 8 Short Circuits

Photography Staff: Tom Adams, Jack Berkery, Chris & Charles 10 Profiles: Vince Juliano Bishop, Phil Borgese, Nancy Briskie, by Christine Bishop Donna Davidson, Erwin Ganc, Ray Lee, Bill Meehan, Gerri Moore, Paul Turner 12 Bill Robinson Masters 10K Championship Road Race Proofreader: and The Bill Robinson Story Daniele Cherniak by Jim Tierney Content Editors ([email protected]): Sally Drake 13 MHR and Hannaford Half Contributing Editors: by Christine Bishop Christine Bishop: — Profiles 14 Marathon Musings: Words from the Runners Themselves — Short Circuits by Christine Bishop Nancy Clark — Athlete’s Kitchen Dr. Russ Ebbetts 16 Running Away — Off The Road by Kathy Barlow Dr. Tim Maggs — The Running Doctor Al Maikels 16 Teal Ribbon Run — What’s Happening by Ken Orner Brian Northan — Grand Prix Update Bob Kopac 17 Maggs’ Law of Tissue Tolerance — Kopac’s Korner by Dr. Tim Maggs 18 Minutes of the HMRRC General Meeting, October, 2015 by Steve Morse

Town of New Scotland photos in this issue are by Jack Berkery. Marathon article pictures by Christine Bishop

HMRRC Mission Statement The Pace Setter is the official monthly news-magazine of the Hud- son-Mohawk Road Runners Club. Membership in the HMRRC The Hudson Mohawk Road Runners Club (HMRRC) is dedicated to promoting the sport au­to­matically entitles one to receive The Pace Setter. Advertise- of distance running through education and training to promote running as a part of a ments, race announcements and entry forms are paid for at the following rates: full page ($150). Cont­ract rates are available on healthy lifestyle, promoting personal fitness and community through organizing and a half year and a full year basis. Advertisement questions and managing running events, providing means of communication among club members space reservations should be directed to Advertising Director at and creating opportunities for social activities. We believe in encouraging participation [email protected]. After contacting the advertising director, material can be mailed to: C. Allen, [email protected] or 179 in running events for individuals of all levels of running abilities and acknowledge that Hollywood Ave., Albany, NY 12209. All other matters should be volunteer participation is a foundation upon which HMRRC exists. directed to the editors.

© 2015 HMRRC. All rights reserved. Reproduction in whole or in part without written permission is prohibited. The opinions expressed by the authors are their own and not representative of or endorsed by The Pace Setter staff or HMRRC.

The Pace Setter – 3 HUDSON MOHAWK ROAD RUNNERS CLUB President’s Message President JOHN PARISELLA by Meghan Mortensen [email protected] • A favorite poem of a dear friend was re- Executive Vice President and support during my term. I would also like cently read at her husband’s funeral. It spoke to extend my appreciation to Barb Light and FRANK BRODERICK about life, and love and what matters most. In Chuck Terry, who have completed their re- [email protected] the end, it’s not about the cars we drive, the spective terms as Secretary and Executive VP • house we live in, or the cash we have. Instead, of Finance after many years of dedication. Your Vice President for Finance what really matters, is how we spend the time quiet presence and valued input will surely be RAY NEWKIRK we have. I honestly can’t believe how fast my missed. I look forward to seeing you both out [email protected] reign as President has come and gone. I’m not on the roads! I want to welcome new officers • sure what my presidency says about me as a Frank Broderick, Executive Vice President, and person, but I am sure that along the way, I’ve Treasurer Lara Stelmaczyk, Secretary. I know the club is been fortunate to work side by side with some in good hands! JON GOLDEN amazing people. Lastly, to all the club members, volunteers, [email protected] I would like to personally thank Maureen and fellow runners, without whom this club • Cox, Jon Rocco, John Parisella, Ed Neiles and would not exist, thank you, and best of luck in Secretary Cathy Sliwinski for your extensive guidance wherever life’s roads may take you! r LARA STELMASZYK [email protected] • Race Committee Treasurer CATHY SLIWINSKI [email protected]

HMRRC COMMITTEE CHAIRPERSONS Membership Committee DIANE FISHER-GOLDEN [email protected] • Race Committee JON ROCCO [email protected] • Public Relations ROBERT MOORE [email protected] • HMRRC Web Page ED NEILES [email protected] • Clocks & Van Equipment TOM ADAMS 366-5266 • Volunteer Coordinator MARCIA ADAMS 356-2551 [email protected] www.hmrrc.com

4 – The Pace Setter What’s Happening EAT WELL, RUN WELL

in November Don’t let nutrition by Al Maikels be your The fall racing season reaches its peak on 146 in Guilderland. This is an hour run; each missing Sunday, November 8 with the 40th running of one -mile loop around the park earns the run- the MVP Healthcare Stockade-athon. This 15K ner a raffle ticket. At the end of the hour, ev- link... is a tour of the city of Schenectady, starting at eryone stops and fills out there raffle tickets Veterans Park in downtown Schenectady, en- while enjoying light refreshments. Over the tering the Stockade District and then going years I have toyed with the idea of a wave past Union College, through the GE Plot and start and chip timing for this event, as well as then into Central Park. The final 3k of the race lobbying for Grand Prix status but for the time is mostly downhill and finishes on Franklin being I will stick to a low entry fee and fro- Street at City Hall. A race doesn’t last 39 years zen turkeys. Due to the increased popularity • enjoy better workouts without a good reason; this race has stood the of this event registration is limited to the first test of time because of its challenging course 1,000 runners so get to the park early. • lose undesired body fat and superb organizing. This is the final Grand A highlight on the November calendar Prix race for the 2015 series and there is also is always the running of The • feel great! Clydesdale competition for the full figured run- Marathon. This year’s race will be held on ners. The race starts at 8:30 a.m. and there is Sunday, November 1 and as always, there will no day of race sign-up available. be a large contingent of local runners at the When I first joined the HMRRC there was marathon. a fun race in Saratoga called the Raffle Thanksgiving Day is more than just an ex- Run with Run. The race was held at the Saratoga State cuse to eat hearty, as there are numerous races Park on a hilly course and always drew an on tap that Thursday morning. Schenectady energy to enthusiastic crowd of runners. In 1988 the hosts the Cardiac Classic in Central Park with spare—and Saratoga State Park ceased to be a viable op- a 5K race while Troy holds the Turkey Trot at tion for hosting the event and the race direc- the Atrium with 1 mile, 5K and 10K races on even lose tor dropped the race I decided to revive the the schedule. The Turkey Trot is back under weight at the event in Albany in 1989 and used the rolling the capable guidance of George Regan and hills of Washington Park as the setting. Over is going back to its riverside course. There is same time! the years the park became a tough place to also Thanksgiving Day races in Cohoes and hold the run as the preparation for the Holiday the Town of Bethlehem so there should be a Lights in the Park took more and more of the race for everyone to enjoy. If you over do the available space. Six years ago we moved the turkey and stuffing you can opt to “Run off the Worried about event to the Crossings in the Town of Colonie Turkey” in a 5k race set for Saturday, Novem- hitting the and had a record turnout, as well as a new ber 28 at 10 a.m. at the Altamont Elementary name, the Turkey RaffAL Run. The Crossings school on Grand Street in Altamont. wall? Learn changed their policies for races and I moved The Club business meeting for November how to fuel the race to its true spot, Tawasentha Park. This will be held on Wednesday the 11th at 7:30 year the run is scheduled for Sunday, Novem- p.m. at the Point of Woods clubhouse at the for the long ber 22 at 10:00 a.m. at Tawasentha Park off Rt end of the Washington Avenue Extension. r run.

TO ORDER: ___ Food Guide for Marathoners $22 ___ Food Guide for New Runners $22 ___ Sports Nutrition, NEW 5th Edition $26

Name ______Phone______Address ______Order online: www.nancyclarkrd.com Or, send check to Sports Nutrition Services PO Box 650124, West Newton MA 02465 Ph 617.795.1875 • MA Residents: +6.25% tax

The Pace Setter – 5 Running around trying to make sense of health insurance? We can help. Get real-world explanations for the insurance terms that puzzle people the most.

PODCASTS • DEFINITIONS • ARTICLES • A QUIZ • AND MORE! www.cdphp.com/know6

CDPHP Universal Benefits,® Inc. | Capital District Physicians’ Health Plan, Inc. | Capital District Physicians’ Healthcare Network, Inc. Become a front runner. Try our FREE training app!

CDPHP® InMotionSM is a powerful (and ad-free!) fitness mobile app with features that can help you achieve your best run ever.

But don’t just take our word for it. See it for yourself. Visit inmotion.cdphp.com today, or search for CDPHP InMotion on the Apple App Store or Google Play.

inmotion.cdphp.com

6 – The Pace Setter The Athlete’s Kitchen by Nancy Clark, M.S., R.D. Hot Topics in Food and Nutrition: Updates from the Academy of Nutrition & Dietetics

Can vegetarian runners get enough protein? ` do and a principal researcher for the National What about antibiotics in meat? Weight Control Registry (a study of more than Do artificial sweeteners cause cancer? 10,000 people who have lost more than 30 pounds and have kept it off for more than a These are just a few of the questions that year), the dieters who drank sugar-free soda runners often ask me in their quest to eat reported it helped them manage their weight. wisely and consume a quality sports diet. A review of all the research on diet soda They feel so confused by the plethora of con- and weight concludes: flicting messages. To dispel some of this con- 1) Diet soda does not lead to weight gain fusion, respected food and nutrition experts in humans. Rather, the studies indicate diet addressed some hot topics at the Academy of soda is associated with either weight loss or Nutrition and Dietetics’ (AND) 2015 Conven- weight maintenance (i.e., lack of weight gain). tion. (AND is the nation’s largest group of reg- 2) Diet soda does not contribute to ad- istered dietitians and nutrition professionals; verse health effects or inflammation. Even the www.eatright.org). Here are some highlights American Cancer Society places no limitation that might be of interest to you. on sugar substitutes. (Rather, they suggest a high sugar intake can promote obesity and Sugar and artificial sweeteners: Aye or Nay? that places people at a higher risk for cancer.) It’s no secret we have an innate prefer- 3) To date, no scientific findings recom- ence for sweet foods, starting with all-natural mend against diet soda. (Science changes, as breast milk. Kids, more than adults, enjoy we know.) sweetness. However, as we age, taste buds Hence, if desired, artificial sweeteners can lose their ability to perceive sweetness. Per- be one tool in a dieter’s weight-management also antibiotic-free. Every truckload of milk is haps you have noticed your parents adding toolbox and part of a healthy eating plan that tested for certain antibiotics, and if they are extra sugar to their coffee to achieve a desired preaches balance and moderation with all detected, the farmer has to pay for the entire level of sweetness? These extra sugar-calories foods. ruined batch. Hence, dairy farmers discard can become problematic for unfit folks who milk from sick cows that had been given an- might have (pre-) diabetes. Antibiotics in foods. tibiotics. Sugar sends a positive message to our In the 1940s, farmers started using anti- One way to alleviate concern about resis- brain and excites our reward system. (That biotics in cattle to promote quicker growth. tant bacteria is to cook food well, and care- helps explain why ceasing to eat sugar can That helped the farmers make more money, fully clean the meat preparation area. You feel like withdrawal). Artificial sweeteners and no one thought anything about it. The can also consume more plant-based proteins, (such as Equal, Sweet ‘n Low, NutraSweet, farmers bought over-the-counter antibiot- which over time, can reduce the need for etc.) do not create a big “reward” for the ics and used them as desired. Today, we are more cattle. And yes, even athletes can get brain; hence they feel less “addictive.” acutely aware this has contributed to exces- plenty of protein from plant-based meals. All living species – apart from cats – are sive use of antibiotics. attracted to sweets. (Yes, my dog loves blue- Because 50% to 90% of antibiotics pass The bottom line: berries!) Hungry runners, in particular, tend through the intestinal tract “alive,” they get To add years to your life, and life to your to enjoy sweet stuff, too. While little is wrong into the environment via manure. Over time, years, consider taking Michael Pollan’s ad- with the occasional dessert, some runners en- this has contributed to increasing prevalence vice: Eat real food. Not too much. Mostly joy way too many sugar-laden foods, includ- of bacteria that survive exposure to antibiotics plants. You can balance in some sugary ing those sweetened with high fructose corn and have become antibiotic-resistant. If anti- foods, as long as 85-90% of your calories are syrup (HFCS). The question arises: Is HFCS biotic resistance keeps increasing, we could from nutrient-rich wholesome foods. While health-erosive and to be avoided? potentially resurrect the pre-antibiotic era, artificial sweeteners can save a few calories, To date, research indicates that at normal where bacterial diseases ravage our health. A the better bet, is to abate cravings for sweets intakes (research is often done with abnor- scary thought. by enjoying satiating, high quality meals ear- mally high intakes), HFCS should not be of Today, the government is starting to lier in the day that prevent afternoon and eve- concern. It is not inherently fattening, nor strictly regulate the use of antibiotics in farm ning cravings for sweets. Breakfast bagel with inflammatory. Any inflammation associated animals, with full enforcement by 2017. Only peanut butter and a lunchtime bean burrito, with HFCS can be traced to obesity. Obesity veterinarians can prescribe antibiotics, and anyone? triggers the inflammation found in heart dis- they must be used only to take care of sick ease, hypertension, and diabetes. animals, and not used to foster growth. This Sports nutritionist Nancy Clark MS RD CSSD has If you are a lover of soft drinks, sweet tea approach has been used in the a private practice in the -area (Newton; 617- and other HFCS beverages, you might be left to successfully reduce antibiotic use, but that 795-1875), where she helps both fitness exercis- ers and competitive athletes create winning food wondering if you should quit drinking the sug- has not reduced antibiotic resistance. plans. Her best-selling Sports Nutrition Guide- ary stuff and opt for diet beverages instead? According to Dr. Mike Apley DVM and book, and food guides for marathoners, cyclists Controversy surrounds the topic of artificial professor of clinical pharmacology at Kansas and soccer players, as well as teaching materials, sweeteners: Do they increase sweet cravings? State University’s College of Veterinary Medi- are available at www.nancyclarkrd.com. For on- Contribute to fat gain? Cause cancer? Accord- cine, very little, if any, antibiotics end up in line and live workshops, visit NutritionSportsExer- ing to Dr. Jim Hill of the University of Colora- meat itself due to withdrawal periods. Milk is ciseCEUs.com. r The Pace Setter – 7 If you have an item you would like to share with our readers, please email it to: [email protected]

on this by saying: “As with any prototype, ele- ments can sometimes go wrong. On this occa- sion, the sockliner didn’t work. As in all inno- vations, we will learn quickly from mistakes.” Cynics might say that even their prototypes are made in Bangladesh. Also of interest is that the winner’s massive glass of beer is, unfortunately for some, non-alcoholic.

Olympic Trials This year the Olympic trials will be tele-

Smokin’

vised from on February 13, 2016, at 1 p.m. EST. The network will also air the men’s and women’s races nationally on NBC Sports Live Extra, which is a streaming app available on desktops, mobile devices, tab- plosive color bombs, color cannons and color lets, and connected TVs. Only entrants who Ben Drake at age 14 is following in his mortars. Holi, the Hindu Festival of Colors that have met qualifying standards can participate. mother Sally’s footsteps and came in tenth at celebrates spring and love, inspired the race. For men, that means 2:18:00 or better in a the Beat Beethoven 5k race in Schenectady The award for running is a rainbow of color marathon, or 1:05:00 in a . For put on by the Schenectady Symphony Orches- covering your body and a smile on your face. women, it is 2:43:00 or better in a marathon, tra. This yearly race challenges runners to com- The online Schenectady Gazette has a color or 1:15:00 for a half marathon. There are plete 5K before Beethoven’s Fifth Symphony gallery of pictures by Erica Miller. two qualifying groups A and B. The A group finishes playing in Central Park. which is the faster (under 2:15:00 for men and The Dunkin’ races saw fast times. 5K Males: under 2:37 for women), gets their travel and Aaron Lozier, Albany, 16:03; Richard Messi- You Need Sole(s) lodging expenses paid for, while B does not. neo, Albany, 16:25; Shea Weilbaker, Saratoga The top two females are Springs, 16:38. Females: Meghan Mortenson, (2:21:14) and (2:23:54) with Rotterdam, 18:29; Tess Fitzmaurice, Green- Amy Cragg (2:27:03) looking good for the third ville, 20:56; Casey Kohler, Albany, 21:38. 10K spot. The men’s race has two clear favorites, Males: Jaime Julia, Albany, 31:47 (5:07 pace!); (2:08:37) and Dathan Ritzen- Matt Ninneman, Albany, 35:07; Joel Gordon, heim (2:11.59). Behind them are Queensbury, 36:47. Females: Jennifer Bennice, (2:10:35), Jeffrey Eggleston (2:10:52), and Ryan Ballston Lakes, 40:15; Erin Corcoran, Schenect- Vail (2:10:57). Good running to all of them. ady, 41:10, Deanne Webster, Abany, 42:16. The Arsenal City 5K saw Derrick Staley’s Windfall For Runners amazing age-graded performance of 91.83%. of , who won the Because the US Olympic trials are so close Derrick, at age 56, ran the 5K in 16:50 with a April 2015 Marathon in his personal pace of 5:26 a mile, placing fifth overall. The best of 2:04, was hoping to surpass this record top three winners were: Males: Eric Young, at the September 2015 Berlin Marathon. Light- Latham, 16:30; Ken Little, Ballston Lake, 16:36, ning speed and flashy new sneakers especially Tim Van Orden, Bennington, VT, 16:38. Fe- designed for him by Nike engineers marked males: Renee Tolan, Albany, 18:09: Emily Bry- his start in Berlin. But after the first kilometer, ans, Delanson, 18:27; Lori Kingsley, Wysox, he knew something was terribly wrong as his 19:29. neon green insoles slowly started to loom out over his heels. He managed to finish the mara- Colors R Us thon in 2:04:01 and win the event, but sus- On October 4, at the Saratoga Spa State tained massive blisters. However, he remained Park in Saratoga Springs, amazingly over 7,000 much the diplomat when recounting his expe- at hand, the leading American female compet- people took part in the Color Me Rad 5K road rience by saying that his shoes were the best itors like Shalene Flanagan, Desi Linden and race. In this race people are showered with ever and that he had tested the shoe in Kenya will not be competing in the ma- color at eight different color stations by ex- where “it was good.” Nike put a further spin jor fall , leaving the field wide open 8 – The Pace Setter for other female runners in and New marathon to be held and indicating that the many clean athletes think this is unfair. Meb York City. On the flip side, Alana Hadley, a top area was again open for tourism. Running is Keflizghi, American winner of the 2014 Bos- American female runner who qualified with extremely difficult in high altitudes since the ton Marathon, has stated that he supports a an A standard, would not be in the Olympic air contains 50% less oxygen than at sea level. lifetime ban for those using banned substanc- marathon finals because even if she won the Not surprisingly, only 54 people ran the event, es, as does Shalene Flanagan, another major trials, at age 18 she is not old enough to com- the top winners being from the area. American runner who placed third in the Ber- pete in the Olympic Marathon. lin Marathon in 2014. She pointed out that the changes in the body chemistry of those who use drugs last for years, producing improved performance long after drug use has termi- nated. A temporary ban therefore is pointless since they “still reap the benefits of those drugs for years.” What do you think? r

Marshal Spike Lee Drug Cheating Consequences Film director and noted New York City In 2013, Liliya Shobukhova was found to sports fan Spike Lee, who can be spotted have used performance enhancing drugs that cheering wildly at NY Knicks games, has been helped her win marathons and the World named the grand marshal of the November Marathon Majors title twice, for which she re- NYC Marathon. Lee calls it “New York City’s ceived $1 million. So far, only the London Mar- biggest block party.” He shares the honor of athon is suing her to repay the prize money being grand marshal with two others who hap- she won. However, she returned her medals to pened to be legendary runners: Emil Zapotek, be given to the deserving winners, and Liliya’s winner of three Olympic gold medals, and wins were expunged from record books. Her grand marshal in 1979, and Olympian Grete suspension was to run until March 23, 2016, Waitz, nine-time but the World Anti-Doping Agency has lifted champion, and grand marshal in 2003. Lee her ban by seven months because of her “un- was chosen by the NYC Marathon organizers specified help in the battle against the use of for this honor because to them he embodies drugs in sport.” She will soon be running com- the quintessential New York sports enthusiast. petitively. Nevertheless, the organization stated that she is banned for life from running in the five marathons they comprise: London, Berlin, NYC, Chicago and .

Boston Rejection Although 4,562 runners had qualifying times for next year’s Boston Marathon, they have been rejected because so many oth- ers qualified with better times. The event is Coach to Go capped off at 30,000, with 24,000 positions Doping revelations have effected more being filled by time qualifiers. So, if you have than runners. Rita Jeptoo was discovered to received an acceptance letter from the Boston be doping during a random drug test. Conse- Athletic Association for the Boston Marathon, quently, she lost the World Marathon Majors feel honored. cash prize of $500,000, which originally she was to have been given that week. In addi- tion, she has been banned from running until Oct. 29, 2016. Recently, it was learned that her coach has continued to provide drugs for some of his other runners. Of the five training camps in Kenya only the one run by Jeptoo’s coach has had any offenders. The international Marathon High training organization he works for fired him. Devastating earthquakes shook Nepal and other areas of the foothills of Mt. Everest, mak- ing it impossible for the Tenzing Hillary Everest Marathon that began in 2003 from being held. The course starts at the Everest Base Camp, nearly 5,500 meters (18.050 ft.) above sea level where oxygen levels are low, passes Bud- dhist monasteries, crosses suspension bridges finally plunging 2,000m (6.560ft) to the vil- lage of Namche Bazaar, known as the “Sherpa Punishment Quandary capital.” Four months after the disastrous earth- Those who cheat by using drugs are usu- quakes, enough had been rebuilt to allow the ally given racing bans for about two years but The Pace Setter – 9 Profiles by Christine Bishop VINCE JULIANO TV for Vince was epochal, like watching Neil Armstrong being the first human to step on the moon in July 1969. Running was instantly transformed from a small cult-like thing to a world-class event. Having an audacious young star like Salazar besting the best runners in the world motivated Vince to first put on running Vince with Sally Drake at the shoes. 35th Annual Dynamic Duo Race In 1983 Vince saw an advertisement for the masterfully organized the race. Vince said that Deer Run 15K trail run north of Utica while Brown hated meetings and after going to one hiking and decided to try it. He went out hard club meeting, vowed never to go to another. but at 7 miles he was almost ready to drop out Instead, he conducted business literally on the when a guy told him he was in 10th place and run. When Brown needed someone to pur- should keep going. The fellow also told him chase and announce the awards, Vince agreed that if he liked this race, he should try the Utica so in true Brown style, the two hammered out Boilermaker 15K, which he did the next year. the details while running. Josh Merlis most re- Vince loved the Boilermaker. The world class minds Vince of the Rich Brown style. When runners, the festivities, and enthusiasm of the Brown retired as Stockade-athon Director, spectators reminded him of the NYC Mara- Chris Rush took over for the next 6 years. Be- thon only this time he was a participant. That fore the Stockade-athon, Vince directed the is one of the unique attributes of racing, that much smaller HMRRC Pentathlon for many regular runners can compete with world class years, which helped him learn many of the nu- runners in the same event. ances of directing races. After 25 years direct- Between 1986 and 1997, he ran the Stock- ing races, Vince is currently looking for some- ade-athon almost every year. To him, this was one to step up and help as a co-director of the the closest thing to a big-time race in the Great- Stockade-athon, to lessen his workload. er Albany area because it has a distinct cham- Vince Juliano is known throughout the run- Vince believes that the original HMRRC pionship feel to it. In 1998 he volunteered to model based on 100% volunteerism may be ning community for his work on the Stockade- direct the Stockade-athon when Chris Rush, athon, his excellent articles in The Pace Setter, flawed in these current times. The current one of his mentors, chose to step down. system is probably not sustainable because and being the husband of Emily Bryans, a truly Before discussing Vince’s role in the Stock- gifted runner. His life has taken many unex- the club is much bigger and more significant ade-athon, we digress, as did Vince, to discuss than it was twenty five years ago. At that time pected turns, as did this article. Vince shares volunteerism. Ninety percent of the work many provoking ideas and opinions that were the running club hosted mostly small races Vince has done for the running community, run around the SUNY Albany campus. Races not part of my regular interview but that I will HMRRC, and later USA , was share with you. like the Stockade-athon, the MHR marathon, because he was asked by people he respected. and the Corporate Challenge have grown sig- Vince comes from a non-athletic family. It He first volunteered when he answered an was hard for his parents and siblings to under- ad in The Pace Setter placed by then Stockade- stand his devotion to sports but they didn’t dis- athon director Rich Brown, who for six years courage it. When he was in school he played in two softball leagues, played tag football and was a tetherball phenom. In his 30’s he began his lifelong love of cross-country skiing and hiking in the Adirondacks, which he now does with Emily. Every four years when the Olympics occur, he is in his element watching people at the top of their game compete. Indi- rectly, the Olympics diverted him to running. In 1976, New York City changed the course of the Marathon from laps around Central Park to a course through all five boroughs. It proved wildly popular. Viewers on television were riveted as runners whizzed by on city streets packed with millions of spectators. Alberto Salazar, a brash gifted athlete, made his mara- thon debut at NYC after president Jimmy Cart- er boycotted the Olympics in 1980 because the Soviet Union had invaded Afghanistan, leaving NYC as one of the only major venues left for Salazar’s amazing talent. Vince thinks it wrong to use sports as a political tool but Salazar’s world record setting performance at Vince on vacation in Nova Scotia with his the NYC Marathon was electric. Seeing that on Vince and his wife Emily beloved running companions 10 – The Pace Setter younger he was a good but not a great runner like Emily or Chuck Terry, but better than most. He would often place in the top 15%. In his best Boilermaker he finished 400 out of 4,000 runners. His best age-graded performances reached 70% but now his best is about 63%. He thinks that he could do better if he weighed 10lbs less but Emily’s great cooking makes it hard. He runs 30 miles a week in a four or five day span. In the winter he adds cross-country skiing to the mix at least once a week. He now tries to race once a month with a distance limit of 10 miles. He ran four mara- thons in his youth, his last at age 33. Among his favorite races is the Shamrock Shuffle 5 Vince thanking Jim Tierney (left) for his miler in Glens Falls. He loves to run 15K so he working directing the Bill Robinson 10K often runs the Forks XV in Binghamton. Both races are in March and he usually starts his rac- Canalway bike path west of Amsterdam. He ing season at one of them. He has done the also recommends having a running partner Vince with Josh Merlis (left) at the Stockade-athon Boilermaker 25 times but dislikes the heat and be it human or a dog. Further, be appreciative humidity, and now that they cap the event, he that you can run. If you are nursing an injury, nificantly since then and have become increas- prefers the Adirondack Distance Classic as his consider giving back into the running commu- ingly complex. These events require yearlong summer race goal. He also loves the Kinder- nity by volunteering. Vince says directing the planning, course changes, medical and safety hook OK and the Arsenal City Run as his fa- Stockade-athon has been his most rewarding upgrades and finding and nurturing sponsors vorite 5Ks. In November, since Thanksgiving job and he wants to direct it at least 2 more and key race volunteers. In Vince’s opinion is about tradition, he always ends the running years to match Earle Reed of the Boilermak- the HMRRC would benefit by compensating year the Troy 10K Turkey Trot. er- with 20 years directing a major road race race directors of these 3 major events, and also His diet stresses health and with Emily’s event. So get ready to see him on November hiring an office manager or two for its new good cooking, he is fortunate. They go out to 8 at the 40th running of the Stockade-athon club warehouse. Volunteerism should remain eat once a week, usually at El Mariachi, since doing what he does best. r the backbone of the club, but there are sev- they are Mexican food aficionados, and once eral jobs that require full time attention and a week Vince cooks a fish dinner. They enjoy a certain level of commitment over the long dinner at home with their dog Ceilidh and 3 term, that don’t really fit the definition of vol- cats: Summer, Jelly and Cole. A glass of wine unteerism. Vince has come to this conclusion with dinner is a must. after 20+ years of directing races and worries Vince has been retired for the past three that it may be difficult to find successors for the years. He worked at the lottery for 35 years. HMRRC’s major races without some modest Does he buy New York State lottery tickets? compensation plan. His advice is to buy only one because it could Vince prefers to read a hard copy of The transform your life. Your chances are just as Pace Setter not a digital one, but realizes oth- good (or not so good) buying one as buying ers may have a different view. Personally he 100 since the odds are so much against you. will be sad to see it go but feels The Pace Set- So, just go for one! ter editor job is another one that really does His running tip is that it is important to not fit the definition of a volunteer task. He keep running fun and enjoyable. He does this remains hopeful that a small print order of 200 for himself by varying his running routes and copies could be made available each month he still enjoys racing. His favorite training dis- at club meetings or club races for those who tance is 7 miles and he prefers the non-paved prefer a hard copy. That could be an induce- ment for people to attend meetings. Vince re- calls that for him the primary reasons for being an HMRRC member is to receive the monthly Pace Setter and to be able to participate in the free Winter Series events. Vince has never been a coach as some think. He has a familiarity with elite runners because of his wife Emily Bryans who is a member of the Willow Street Athletic Club, a group made up of many women like herself who wanted to run post collegiately at a high level. The Willow Street women train together, race together, socialize together and try to be the best they can be. Vince’s role on their team is as a supporter, not a coach. He assists them by driving them to races, putting their bags at the finish line, and giving them words of en- couragement. He believes running can and should be fun even when runners are truly gifted and work extremely hard. Vince is realistic about his own running abilities and trains within them. When he was Vince with Willow Street athletic members The Pace Setter – 11 and during the past several years, his health aides, Bill has remained very healthy. Bill was a tena- Bill Robinson Masters 10k cious and yet gracious competitor; run to win, but not at the expense of others. Because of this com- petitive spirit, he worked extremely hard many Championship Road Race hours and days with specialists. This allowed Bill with his limited physical ability to eventually re- turn to work for ten more years before retiring. and The Bill Robinson Story Perhaps the best way to describe Bill Robin- by Jim Tierney son is to reveal two quotes, one from a former employer. “Bill was a wonderful worker, a good Each year, The Bill Robinson Masters 10K traffic control but contributed $500 to the event. friend and one of the most honest and caring Championship Run brings together some of the A generous group of contractors remodeled the people I’ve ever met in my life”. best area masters athletes to compete on a very Robinson home at zero cost, so that it would be The other is on a plaque that hangs in the challenging course. But who is Bill Robinson? accessible for Bill’s wheelchair. SUNY Albany Physical Education Building. “Bill For those who may not know, here is the story. Ray Newkirk and Ed Neiles developed a excels in the most important of all human ac- Bill Robinson, from the Capital Region, program they called “Shoes”. It was a five year tivities: Enhancing the life of everyone who has graduated from CBA in Albany. After gradua- program set up to give runners the opportunity had the pleasure and privilege of meeting him”. tion, he continued running both on the track to donate the cost of a pair of running shoes each So it is easily recognized that Bill Robinson was and on the road. He became one of the abso- year for the duration of the program. Participants not only a Championship Runner but also is a lute top runners in the area, highly respected were reminded each year of their pledge by re- Championship Individual. in the running community. ceiving a pair of shoelaces with “Bill” imprinted In 2003, The Masters Race was officially A three time Gold Medal Winner, 1987, 1988 on them. About 100 people joined the program named in honor of Bill: “THE BILL ROBINSON and 1989 at the Empire State Games, 1 minute and contributed a wide range of amounts. This MASTERS 10K CHAMPIONSHIP”. Over the 59 seconds 800 meters on the track, 32:12 10K assisted the Robinson family in getting a spe- years since his injury, Bill has frequently been at age 43, 4:27.9 mile at age 40, 4:28.9 mile at cially equipped van to be used by Bill to drive transported by family or friends to the race to age 43, 49:45 15K Stockade-athon at age 40 and and to be transported in and for several visits to participate in the start and/or finish ceremonies. a marathon time of 2 hours 35 minutes. He was the Miami Project to Cure Paralysis where Bill His appearance is always very heart warming a truly talented and highly respected runner. He received beneficial bio-feedback therapy. and inspirational to all, but especially to those won the very difficult Masters 10K Race twice, Upon his release, he would finally return to a masters athletes who competed with Bill over with times of 34 minutes 15 seconds and 35 fully accessible home and be with his wife, Mary his illustrious running career. minutes 20 seconds in 1987 and 1989. Bill was Ellen, and his two daughters, Carrie Kate and Car- inducted into the HMRRC Hall of Fame in 2001. ly, where he and Mary Ellen live to this day. With Note: Pat Glover, Tom Bulger, Ray Newkirk and As we would say, he was at the top of his much loving help and support from Mary Ellen Ed Neiles contributed to this article. r game. Life was good and his future was ex- tremely bright. Then on March 16, 1990, 25 years ago, a horrible accident occurred that left the running community in emotional shock. On that day, Bill along with four of his running bud- dies, gathered at the Albany College of Pharma- cy for their daily, noon-time run that took them onto nearby streets. A half mile from the end of the run on Hackett Boulevard, Bill’s life changed forever. An older driver made a U Turn in the middle of the road and hit Bill. He lay bloodied and unconscious and was taken to Albany Med for extensive evaluation – tests, X-rays and the like. The very sad result was a severe spinal cord injury, paralysis to his legs and upper body. He would remain at Albany Med for several months for rehabilitation at which time, many running friends, coworkers from the NY State Division for Youth, and of course, family visited, support- ed and prayed for him. To all who knew Bill, it was an incredible injustice, not simply because he was an outstanding runner, but because he was such an outstanding human being. There was a tremendous display of caring and support from the community. It was very obvious how much people cared. Within five short weeks, a committee jointly composed of representatives from The Division for Youth (Bill’s place of employment) and The Hudson- Mohawk Road Runners Club put on a benefit run called The Robbie Run. Participants in the run arrived to find that sponsors were gener- ous beyond measure: bagels, balloons, gallons of water, countless boxes of fruit, 500 T-shirts provided free of charge. Albany Medical Cen- ter opened its facilities to support the run. The Albany Police Department not only provided Jim Tierney and Bill Robinson (bottom) 12 – The Pace Setter MHR Marathon and Hannaford Half by Christine Bishop October is the month when thousands of probably the prettiest course, I don’t think you people come to the Albany area to either take can top this for beauty.” part in or watch the Mohawk Hudson River Lou Serafini of Brighton, Massachusetts, (MHR) Marathon and the Hannaford Half Marathon. The top winners travelled to our area, with the female winner of the marathon coming the farthest, from Texas. The races bring families and friends together. People

thons in his future once he recovers. Kudos to Darryl and Mona Caron, editors of the Adirondack Sports and Fitness magazine, who organized the expo held at the Hilton Hotel in Albany the day before the race where runners came to pick up their race packets. Exhibitors lined the hall displaying information about races and running, merchandise, and freebies for the runners to enjoy. Unbelievably as this is being written and read, Maureen Cox and Cathy Sliwinski are easily won the Hannaford Half Marathon already beginning to plan next year’s races. cruising in five minutes before anyone else Maybe you may want to join in the fun as a in 1:05:18 with a blazing pace of 5:02 a mile. participant or a volunteer. Happy running! r from across the United States came to run with He stated that it is harder to run with no one friends who live here. Mothers and fathers in sight because you have to do “more men- ran with their older children, while twins and tal checks to make sure the pace you’re run- friends crossed the finish line holding hands. ning is sustainable,” and you never know who A mother surprised her son by giving him his is behind you. In 2013, Lou was third in the medal as he finished his first marathon. All Hannaford Half in 1:11:34. He wanted to run it this happened on a glorious autumn day with because he is from Niskayuna and thought the bright colors and bold winners who all placed race be a good opportunity to compete and minutes ahead of their closest rivals. visit his family since he now lives near Boston. Bryan Morseman of Bath, New York, He said his first half marathon was easily the clinched the men’s title with his third marathon most pain he has ever been in. victory in three weeks. Finishing in 2:24:01 he Grace Kahura, who hails from Kenya but was 23 seconds faster than his MHR Marathon now lives in Katonah, New York, won easily win in 2013 and this year five minutes ahead of with a six-minute lead over her closest oppo- his closest opponent. Bryan has been running nent in 1:20:42. Grace is a formidable runner. and winning marathons across the country to In 2014 she set her personal best for a mile raise money for his infant son who was born (4:48:02), and for a half marathon in Minneap- with spina bifida and needs costly medical olis (1:15:25). We will be hearing much more care. If you wish to donate to his son’s cause, about Grace, as she is only 22. go online to: GoFundMe.com/rc6xsc8. The races occurred without a hitch and Belying her age of 41, Megan Skeels of that is because of the work of hundreds of vol- Aledo, Texas, won the top woman’s spot in unteers headed by Maureen Cox and Cathy 2:46:40, almost 15 minutes ahead of her clos- Sliwinksi, who spent months ensuring that est rival. No stranger to fierce competition, she every detail was taken care of, and the results qualified for the Olympic Marathon Trials in demonstrated it. Maureen had the extra bonus Houston in 2012 and placed 59th out of 180 of being able to cheer her 22-year-old son on elite runners. Megan loved the course despite in his first marathon, which he completed in the headwind at the end remarking, ““It is 3:12:40. We know there will be more mara- The Pace Setter – 13 I went back and forth Marathon Musings: deciding whether I was going to race. I felt that I hadn’t really trained the Words from the Runners Themselves way I should have for the Compiled and Edited by Christine Bishop half marathon distance since most of my train- ing had been short runs time. We arrived at the buses at 6:45 and left Once again we have been treated to the aimed at 5K distances. the car parked on State Street with my bike in awesome performances of our local talented But I finally decided that the car so when I finished my half I could cheer runners whose skills are so great that one in I would go and just do them on in Watervliet and Cohoes. With some five qualified for Boston! These accomplish- my best, and I finished time to kill I picked up “Racing in the Rain” that ments do not come easily. They must train all with a 40 second PR. I I have been trying to finish since August. 7:50 year and make sacrifices to be the best they was extremely happy a.m. hit and it was time to warm up, I threw my can be. To honor their performances at the to share my finish with iPod in and started jogging in the opposite di- October 11 MHR Marathon and Hannaford my wife, my running rection of the finish. I saw Louis Serafini warm- Half Marathon, I managed to contact run- friends, Dave Tromp and ing up on the course, and I thought to myself, ners to get their perspective on the race and Frank Horn. I joked at the finish how the wa- “well I am going to be seeing the back of his to share it with you. Enjoy entering the racers’ ter should be champagne, but instead I went jersey for the next hour or so.” Truth be told I minds and celebrating their accomplishments. home, popped a bottle and celebrated on my only saw it for 10 minutes in his record setting deck. Overall it was a great unexpected PR for run. I dropped my gear at the truck and made Half Marathon a race I almost didn’t run, especially, when so my way to the start line. The gun went off on many times you expect to PR and don’t. Lou Serafini – Winner, 1:05:48 time, and Louis set a hot pace. I crossed the first mile in 5:10 feeling good and he already had The half in 2013 was Russ Lauer – 1st 50-54, 1:26:24 40 - 50m on me. I was shooting for a 5:15 - 5:20 actually my first ever half I reached my goal. pace for the run, hoping to lower my PR. The marathon and I was to- but was a bit beat up. problem is that the course is very easy to run tally unprepared for it. I The first thing that I no- on too quickly. I ran by myself until the train wanted to run it because ticed before the start of tracks where I got caught by Joshua Lerch. We I’m from Niskayuna the race was the cold battled back and forth until mile 7, where I did and figured it would be temperature and the some bargaining and realized that if I kept this a good opportunity to blustery conditions. pace up I ran the chance of really blowing up run a race and visit fam- When I stripped down hard. I blew up hard before during this race a ily since I live in Boston to my singlet and started few years ago and I didn’t want that to happen now. I came in 3rd that jogging around, it was again. (Side note: that year I was disqualified be- year and ran 1:11:34. It a shock to the system, cause I ran under my brother’s bib). Entering the was easily the most pain much like jumping into Corning bike path, I was hurting bad and was I’ve ever been in. I’m cold stream and your hanging on for dear life, I didn’t know that I had currently targeting a half marathon in Phila- body needing time to 3rd place locked up until the last water stop. I delphia at the end of the month and thought acclimate. Nevertheless, slowed my pace further in fear that my churlish that this half would be the perfect opportunity it was a beautiful morn- stomach would revolt on me during the race. I to go run a strong effort, close to goal pace. ing, with sunshine and beautiful foliage along crossed the line in 1:12:21, and after maybe 3 I honestly didn’t have a race plan going in. I the bike path. It was obvious the head wind minutes of bargaining with my body, my post thought maybe I’d run relaxed in the pack and was going to be a factor in the race. This is a race ritual of losing my breakfast was complete. then kick it in - but when the gun went off, I relatively small half-marathon by design, with After the award ceremony I met Jeff Goupil felt good and just decided to run close to 5:00/ approximately 1000 runners. Both times I’ve and we cheered on the runners completing the mi for as long as I could. There was a head- run it, I’ve been by myself--in between packs marathon. My dad, Kurt Lozier, was pacing my wind that made it tricky to stay comfortable, of faster and slower paced runners. Personally, girlfriend, Elizabeth Rice, and friend Veronica but other than that it was an absolutely per- I enjoy the peace and solitude this brings. I find Cimilluca, for their first marathon. They all ran fect day to run. It’s definitely harder when you it easier to concentrate on my breathing and great, no one hit a wall, and no one went to the don’t have anyone to run with. You have to do running form. There is some support in terms hospital, so it was a good day. During my re- a lot more mental checks to ensure the pace of people cheering you on in certain spots of covery run on Monday on the Pine Bush water you’re running is sustainable. It’s great practice the bike path, but crowd support is relatively tower trails, I took some time to reflect on what though and a huge confidence booster know- sparse for much of the course. I was inspired went wrong during the race. I realized that the ing that I can run that pace all by myself. The and excited near the end of the race where race plan was set and I executed well for a goal lack of hills definitely helped too! My previous the last 1/4 of a mile along the Corning Pre- time of 1:09-1:10. The problem was that I had half marathon best is 1:07:17. I’m looking to run serve was lined with a large number of people been racing every weekend since the Malta under 1:05 at the end of the month. cheering you on en route to the finish. As for 5K. I lacked recovery time. I also needed lon- the course itself, it is very fast with a net drop ger half marathon paced runs and didn’t have Aaron Lozier – 3rd in elevation. The biggest drop in elevation is in enough long runs under my belt. Next week Place Overall, 1:12:21 the first 5 miles, and you can get carried away starts a new 7 week training cycle with a year The morning started if you’re not careful to pace yourself accord- ending goal at the California International Mar- at 5:30 with a bowl of ce- ingly. It was 10 years since I participated in this athon, with the Saratoga XC classic, Stockade- real and a few gallons of half-marathon, so I had largely forgotten the athon and the Troy Turkey Trot along the way. Gatorade, while getting grade on the first part of the race. I went out Every race provides a learning experience, and the house ready to get too quickly, but in the end I was satisfied with hopefully I learned the lesson from this event. moving. I was in charge my time and place. It was good to win my age of making sure that 2 first division again exactly on the 10th anniversary time marathoners had Anthony Guilano – 4th Overall, 1st 35-39, since I ran it last time. It was also great to wit- their gear and nutrition 1:13:39 ness some incredible milestones of many other set and get to their bus on In the weeks and days leading up to the race runners on my team who ran the half and full 14 – The Pace Setter marathons! It was a good day! As far as prepa- It was pretty cold at bigger and better results the next time. I loved ration for this race, I had been running con- the start. I think the cool looking forward to seeing my family: Mark, sistently for the past 6 months and built up a temperature and cooling Noah, sister Christine and 7 of her kids watch- weekly mileage of about 40 miles per week. breeze through Cohoes, ing at various points on the course. Maureen I ran 5 times per week, and I usually took 2 Watervliet, and the last Cox did an amazing job with the rest of her days off to recover. Workouts consisted of the section of the bike path team. She even took time to congratulate me usual speed work (track) once a week, longer into Albany were help- and other runners. I am now dealing with post- tempo runs (once or twice a week), and long ful. Of course there were marathon blues until I have recovered and can runs (once a week). I have run some shorter some runners in my age get back at it! races to gauge where my fitness level is at vari- group, so I also had that ous points up to the half. motivation in mind. Ben Heller - 4th 25-29, 2:55:36 The finish area after I was happy with Sally Drake – First 40-44, 1:32:11 the transition from the the race. I came in just This was my sixth boat launch had, as usu- a tad short of my goal time running the MHM al, a festival atmosphere, time. I gambled and got Half and as always, it and the close-in, welcoming, crowd along the aggressive after the half was perfectly organized, last 200 meters of the race was exciting. After- marathon point and re- fun and beautiful. We ward we all continued welcoming our friends ally paid for it at mile couldn’t have asked for who were finishing great efforts and we re- 23. Those last three a better day to showcase laxed in the now warm sun. miles and the few hours the Albany area foliage after were the most pain and the scenery along Janne Rand 1st 30-34, 1:34:09 I’ve ever been in my en- the Hudson River that I enjoyed the race. tire life. I’m writing this we are very lucky to Everything at the start from my bed because have here. I was happy was really organized. the thought of getting with my race--my time Parking, porta potties, up sends waves of pain through my body. was a little slower than and baggage claim were last year, when I had a big personal best, but so smooth. I did not have Joan Celantano – 2nd 60-64, 4:00:25 I was still within my goal. The weather was the race I wanted. Last I ran the marathon- great though I underestimated the headwind year when I went to pick my 14th- in 4:00:18. My during the second half and should have had up my bib I got turned goal was to run under 4 more water, I felt the effects of that in the last 2 away because I didn’t hours- just missed it. I miles. I hope to do this race many more times- have my ID, so on my love this marathon- my -absolutely my favorite half! way to get my ID I got hometown, the course into a car accident and is beautiful and I train Deanne Webster – Second, 35-39, 1:33:18 flipped my car. Needless to say, the next day I on it all summer. I ran My goal was to beat ran the best race of my life. This year I avoided the whole marathon 1:34. I maintained my any car accidents, got to pick up my bib from with my training partner goal pace of 7:10 to mile the elite table (with my name on it!) and then from Team Utopia, Rich 10. Once I knew I was ran a very bad race (6 minutes slower than last Kelly! Thank you! I plan on track picked it up to year!). The race was awesome and nicely or- on more marathons in 7-minute miles after mile ganized, but the morning of the race I woke my future! 10 until I reached the fin- up late, I forgot my honey stinger gels, I didn’t ish with a time of 1:33:17 eat breakfast or take in any calories, and then and 2nd place in my age jumped into the race and hit a wall at mile 6. group. I was very happy My legs felt like lead for the last half and I had and felt great! I like to fin- no gas. I wanted to drop out, but I felt that out ish my races strong and of respect for Ed Nieles and the event, I should fast. My coach, Mathew shuffle along and finish with whatever time I Walking Nark, met me at mile 10 finished with. Next year I will be living in Park on his bike to give me a predicted finish time. I City, Utah (7,000 feet) so I definitely want to Don Lawrence – 1st was ahead of my goal so my choice was to ei- come back and race this next year after being Walking Division, ther maintain the pace or to pick it up. I decid- at altitude! 2:58:55 ed to pick it up! I love the race. The HMRRC On a cool and sunny does an incredible job. I loved the live feed Sunday morning several results provided by ARE this year. I was able to of “us walkers” not just check on all my friends. I stayed around until toed the start line but 1 p.m. to see my friends come through the fin- Marathon “heel & toed” the begin- ish line while enjoying the great refreshments ning of 13.1 mile trek. provided by HMRRC. It was a great day. Meghan Mortenson - After our feet finally de- 2nd 30-34, 3:08:10 frosted, the challenge of John Parisella 2nd 55-59, 1:32:56 This was my 13th staying on pace was as- The day couldn’t have been much bet- marathon, 2nd best sisted by the runners giv- ter than it turned out. I knew that my training time, and the first time ing us race walkers arm since June had been steady and I was improv- I’ve ever run a marathon swinging, hip thrusting ing, and I was coming off some relatively good twice. It’s been two years “props” for being ahead of so many runners! races in the last few weeks. I ran much of the since I’ve run one be- Race Directors, Maureen Cox and Cathy Sli- race with a very strong training partner and cause of Noah, my new winski, gave an opportunity for the walkers to this definitely helped. I had a better effort than baby. I ran 10 minutes take part on a equal playing “footing.” May we I had planned and was faster than my antici- faster than my last 2 mar- all have fleet feet and better health for years pated finish time. athons! I always hope for to come. r The Pace Setter – 15 Running …. Away by Kathy Barlow

of nature, the cheers of onlookers and the live music that many races I ran in provided. Many, if not most people manage their music responsibly. It seemed unfair to limit the abil- ity to motivate oneself through music because of a few runners who fail to act with common sense. I saw this first hand when I volunteered to be a course marshal for the Mohawk Hud- any era. My playlists are developed first by my son River marathon. I was stationed at a very favorite songs, then with music culled from busy intersection directing runners and cars lists of running songs gathered from blogs and when a runner came around the corner with magazines. Occasionally I will find that some Stevie Wonder sang the lyrics “music headphones, never looked at me or the other really slow songs have slipped into the playl- knows it is and always will be one of the things marshal and proceeded to run into the oncom- ist. If this happens during a race, I’ll generally that life just won’t quit” in the song “Sir Duke.” ing traffic lane. We chased after her to redirect take my earbuds out and hum another tune How right he was! Music has the ability to her and maintain her safety. in my head. transport you through time and place. This I began to train with music about five years Music can help you run … away to another month we are travelling with music and sound ago. It’s helped to motivate me and to keep a place, another time or toward the finish line, the to explore how the right song prompts your steady pace. I listen to almost any genre from victory! Let the music take you on a journey! r feet to move faster, your heart to beat faster and your race to run faster. One of my fa- vorite songs is a Teal Ribbon Run very old one by by Ken Orner Sly and the Family Stone called “You On Sunday, September 13, the 14th annual ody on the song, Singing in the Rain. Can Make it if You Teal Ribbon 5K Run and One Mile Walk were The 5K race was named the Teal Try”. It’s a great song to motivate you whether held at the Washington Park Lake House in Al- and it had a certain appeal. you are on a long training run or half a mile bany. The event raises much needed funds for So I found myself runnin’ from the finish line. The rhythm is hypnotic ovarian cancer research and awareness. Running in the rain. and constant and the beat takes over your Over 700 men and women participated in The clouds at the start movements. Who can resist the challenge of the one mile walk and there were 500 finish- made the sky dreary and dark the title? Yes, you can make it if you try! ers in the 5K run. The course consists of two throughout Washington Park I haven’t updated my playlists in a while laps around the inner perimeter of Washing- Why was I runnin’? so I tend to listen to familiar music over and ton Park, where there is a small lake and also Running in the rain. over. I recently read an article that suggested the beautiful statue of Moses. The road around The storm clouds did break that marathon runners repeat a mantra to fo- the lake has several challenging hills but for- all around the small lake cus on. Playing familiar music has become that tunately there is a long downhill stretch to the but there I was runnin’ mantra for me. For example, every time I hear finish line. Running in the rain. Beyonce sing “All the Single Ladies” I remem- One oddity that puzzled me and several oth- Soaked to the skin ber running downhill between miles two and er runners that I spoke with after the race, was with nothing to win three on the rolling hills in the Lake Placid half how the awards were presented. In addition to I was runnin’ marathon. When I hear Gnarls Barkley sing the top three male and female overall finishers, Running in the rain. “Crazy”, in my mind I am on a training run there were 10 year age groups concluding with I tried not to curse on the Niskayuna bike path heading east just a 70 to 99 category. After the race results were because it could always be worse. past Blatinick Park where the view opens up to posted, I was elated to see that I had placed So I kept runnin’ encompass the Rensselaer County hills. That’s third among the senior male runners: two men Running in the rain. when I think to myself “maybe I’m crazy…” but in their early 70’s finished ahead of me which Volunteers shouted “Way to Go” I know I’m just having fun! was to be expected. When the top three names at least it didn’t snow. My songs are always on random and I nev- were called for my age group, I went up to re- It felt like I was runnin’ er know what will come on next. The most fun ceive the award for third place, but then to my Running in the rain. I’ve had with a song was during the Vermont shock I learned that only first place got an award Popeye said “Eat your spinach City Marathon. It started to rain around mile 10 and second and third place only received name you’ll be strong to the finish.” and the drizzle turned into heavy, steady rain. recognition. That was an unexpected surprise. so I tried to keep runnin’ Suddenly the Steve Miller Band song “Jungle At age 85 I do not need another medal, plaque, Running in the rain. Love” popped on with the line “everything’s or trophy but the way it was presented made What was the reward? better when wet.” It became my own private me feel disappointed. not another award. joke that I laughed about through that down- Incidentally, Benita Zahn of Channel Guess it was worth just runnin’ pour. 13 (NBC), ran the 5K and then emceed the Running in the rain. Running with music became the center of awards ceremony. Old Ken isn’t quite dead, a debate in 2007 when the USATF banned the On Saturday, September 12th, the weather Perhaps “touched in the head” use of portable music devices in sanctioned forecast for race day morning called for rain There I was runnin’ races (the ban was later amended). I hadn’t and possible thunder showers. It turned out Running in the rain. run too much with portable music before the to be cloudy but we were spared any storms. I might be insane ban and was a fan of listening to the sounds Based on the weather prediction I wrote a par- Running in the rain. r 16 – The Pace Setter mention the 70-80 calf pulls that occurred Maggs’ Law of during this time. Director of Sports Biomechanics Three years ago, I created this position at Tissue Tolerance Christian Brothers Academy in Albany. They by Dr. Tim Maggs have a fantastic athletic department. But, at that time they didn’t even have a trainer. To- When the loading of a tissue exceeds the turned to running at the age of 45, he detailed gether, we developed the sports biomechanics capacity of that tissue, compensatory physi- in his Book on Running how his body start- department, and it has been an overwhelming ological changes occur. ed screaming with an aching sciatic nerve, success. They now have an athletic trainer, and These changes consist of virtually every a pulled hamstring and low back pain. He I provide acute injury exams and complete musculoskeletal diagnosis you’ve ever heard quickly contacted his specialist friends, and biomechanical exams to all athletes who elect of. Low back strain, herniated disc, pinched to his disappointment, they were only inter- to have it done. We also provide both acute nerve, hamstring strain, ruptured achilles ested in the symptoms, and not the cause. and corrective treatment. tendon, patellar tendonitis, stress reactions, They didn’t know how to find the cause, We look for biomechanical faults to stress fractures, torn meniscus and a hundred because that’s not what they do. Sheehan identify the sites of imbalance and overload- others. We live in a medical model world concluded that he needed someone higher ing, and to guide the young athlete back to where we look to get our injury diagnosed, on the ladder, some super specialist. Unfor- a more balanced musculoskeletal system then hope that the healing process will hurry tunately, the super specialist didn’t exist. which will provide many more years of safer up and do its job. We’re never learn why we sports and fitness in their life. have this injury. It’s almost like someone has Today So, if you want to know why you are in- all of our names in a hat with another hat full The super specialist does exist today. jured, I can safely say it’s probably due to of injuries, and for fun on a Saturday night, The teacher, doctor, therapist and healer is abnormal loading secondary to your biome- they pick one from each hat and voila, we’re out there. The key is, they must be trained chanical faults. Don’t worry about the co- injured. It wasn’t our fault, and there’s not in human biomechanics. They must know pay, that pearl is on me. much we can do about it but wait for it to what normal biomechanics are, and how to Are they fixable? In most cases, yes. But, get better. Oh, and then there’s that co-pay examine a patient to see what biomechani- there’s no magic bullet. It’s the same as con- to hear, “take 2 weeks off”. cal faults exist. This will identify the tissues ditioning, one day at a time, re-educating that are under excessive stress. One of my the body to be more aligned, have improved Altered Biomechanics greatest teachers was learning how to solve mobility and better flexibility. It may take A recent research study was headed by Dr. my chronic calf pulls that cost me 14 years time and effort, but I can assure you, it’s well Alicia Yochum, a chiropractic radiologist. She between my 13th and 14th marathon. Not to worth it. Have a great month. r duplicated a study that was performed in 1996 by Dr. Marc Schweitzer, a medical physician who was also a runner. Dr. Schweitzer wanted to see if there was any relationship between lower leg injuries and abnormal, altered biome- chanics of the feet. So, he chose his subjects, inserted a heel wedge into each of their right shoes, and waited. He found not only that these people became injured, but it showed up on MRI. Bone marrow edema (swelling and inflam- mation in the bone) presented within 2 weeks after the wedge was put in. Dr. Yochum wanted to expand on the study to see if there were low back findings, so her MRI studies were done of the foot/ankle, knee and low back at periods of initially, 1 week, 2 weeks, 3 weeks (wedges removed) and 4 weeks. The findings were stag- gering. Stress reactions and pain were present in the majority of subjects, and bone marrow edema began to reduce immediately on MRI once the wedge was removed.

Basic Engineering All engineers know that any material has a breaking point when put under stress. When the stress exceeds the capacity, some- thing’s going to happen. The same applies to the human being. The problem is, our health care delivery teams that take care of runners aren’t trained this way. First of all, they are reactive. A runner will only make an appointment when they become an injured runner. Then, the feverish question is asked, “Who’s the best?”. What that means is, who’s the cheapest and who can get you back to running the soonest. As I’ve said many times before, that’s the wrong question to ask. When the famed Dr. George Sheehan re- The Pace Setter – 17 Meeting Minutes of the HMRRC General Meeting, October, 2015 Attendance: Tom and Marcia Adams, Doug min. and 19 sec.) with a time of 1:05:48 (5:02 cerns expressed about angering/inconvenienc- Bowden, Frank Broderick, Barbara Light, Ed pace). The 2nd-place finisher was Joshua Lerch ing members, and also about addressing some- Neiles, Ray Newkirk, John Parisella, Jon Rocco, of NYC. The 3rd-place finisher (1st local finisher), thing that isn’t a significant problem. Further Cathy Sliwinski, Lara Stelmaszyk, Chuck Terry, was Aaron Lozier of Albany, NY. Winner of the discussion followed, including Ed Neiles saying Jim Tierney women’s division was Grace Kahura of Katona, about 5 to 10 percent run bandit. Call to Order (John Parisella): NY. The runner-up (1st local finisher) was Jessica 3.5 Race Committee Treasurer (C. Sliwinski): 1. Approval of September 9, 2015 minutes. Cambridge, NY. 3rd-place finisher was Lindsay Please see attached report. (Mohawk Hudson Motion made by Marcia Adams to approve min- Choppy of Troy, NY. Total Prize Money: $3,600 River Marathon account information not avail- utes, seconded by Ray Newkirk. Motion passed. ($750 [1st], $500 [2nd], and $250 [3rd] for both able in time for the meeting) men and women’s division [totaling $3,000]; 3.6 Pace Setter (E. Neiles): All fine; no prob- 2. Reports of Officers and $150 [1st], $100 [2nd], $50 [3rd] [totaling lems. November issue will contain an article 2.1 President (J. Parisella): No report $600] for local counties and club members, about the Mohawk Hudson Marathon and Han- 2.2 Executive Vice President (F. Broderick): women and men. naford Half Marathon. No report Mohawk Hudson River Marathon: 33rd 3.7 Conflicts Committee (C. Terry): No re- 2.3 Executive Vice President – Finance (R. year. Total finishers: 1145 (a record number; port; Ray Newkirk (VP for Finance) will be head- Newkirk): Will have a 2016 budget at next meet- up from 896 in 2014, and 938 in 2013, the ing this committee. ing (November) to be voted on in December; he prior record). Winner was Bryan Morseman of 3.8 Safety Committee (VACANT): No report would like: (1) a club-wide accounting system in Bath, NY (he also won in 2013) with a time of 3.9 Grants Committee (R. Newkirk): No re- place (QuckBooks) for all accounts; (2) all club 2:24:01, the 5th fastest time ever for the course. port accounts in same institution, potentially a master It was his 3rd marathon win in 3 weeks. The 3.10 Long Range Planning Committee (E. account with subaccounts; (3) to have all race 2nd-place finisher was Andrew Dionne of De- Neiles): See attached document. directors to prepare a race budget to submit in witt, NY. The 3rd-place finisher was Charles By-Laws revision discussion; larger commit- advance for approval; (4) to have an accounting Remillard of Peru, NY. The 1st-place woman tee group met 3 or 4 times; smaller committee firm perform an audit in the near future. (15th overall) was Megan Skeels, age 41, of met and corresponded about 15 times. Multiple 2.4 Secretary (L. Stelmaszyk): No report Texas. Her time, 2:46:40, was the 2nd-fastest changes were made to update the document, 2.5 Treasurer (J. Golden): See attached re- women’s time for the course; she was recruit- to reflect how the club is run and to reflect the port. ed to this race as an elite runner, although it club’s financial wherewithal and responsibility, 3. Reports of Committees was only her 6th marathon. She pulled out of and to define and accommodate the need to 3.1 Membership (D. Fisher-Golden): a race in Minneapolis the week earlier, owing differentiate duties; primary difference is that the Total membership: 3,004 to illness. “It is probably the prettiest course” club will be run by a board of directors (which is, Change in membership: -50 she has seen. “I don’t think you can top this in fact, how it is run now). Discussion followed. New memberships: 28 for beauty.” The 2nd-place finisher was Dara Ed Neiles indicated that the revisions don’t re- Facebook followers: 2,423 Dalmata of Hopkinton, MA. The 3rd-place flect some actual procedures. Twitter followers: 214 finisher was Caroline Poitras of Saint-Augustin- Ray Newkirk motioned to table the motion 3.2 Volunteers (M. Adams): Wants to for- De-Desmaures, Quebec, Canada. to adopt amended bylaws; seconded by Marcia mally thank all marathon and half marathon Total Prize Money: $7,700 ($1,500 [1st], Adams. Tabled to next month. volunteers; call for Stockade-athon and Just Run $1000 [2nd], and $750 [3rd] for both men and 3.11 Just Run Program (K. Skinner): The Just volunteers (events in the same week); principal women’s division [totaling $6,500]; and $300 Run cross-country meet will be held at Tawasen- drivers on van need to be listed on insurance [1st], $200 [2nd], $100 [3rd] [totaling $1,200] for tha Park on Wednesday, November 4, at 3 p.m. policy. local counties and club members, women and There will be 20 schools participating in the fall 3.3 Public Relations (R. Moore): Thanks to men. Just Run program, up from 14 schools last fall. volunteers at the Mohawk Hudson Marathon Total Prize Money for both the half and the This includes 4 new schools and 2 schools that and Half Marathon Expo. full marathon: $11,300. had been participating in the spring Just Run 3.4 Race Committee (J. Rocco): Special thanks to Maureen Cox and her staff, program and have now decided to participate Races since last meeting: 4 including Cathy Sliwinski, a dozen-plus coor- in the fall program as well. Most of the partici- Anniversary Run: 2.95M and 5.9M; Total dinators, and hundreds of volunteers. You just pating schools started their Just Run program last finishers: 117 (down from 126 in 2014); 2.95M: can’t say enough. Participants and spectators week, so it’s a short season. One new school— 35 finishers (winners: Chris Nowak and Amber had good things to say about the race. No train Wildwood School—is a new member but will Goodspeed); 5.9M: 82 finishers (winners: Tom issues. A good contingent from Canada, espe- not be participating in the cross-country meet O’Grady and Karen Bertasso; the 2nd consecu- cially Quebec, which had runners at the top of because of the handicap conditions of most of tive win for Karen). There were 3 competitors many age groups. their students. on hand from the very first race in 1971: Ed Upcoming races: Stockade-athon, on No- Marcia Adams expressed concerns about Thomas, Don Wilken, and Burke Adams (with vember 8, 2015. Just Run meet being scheduled for same week Burke once again serving as the official starter). All race directors remain in place for 2016: as the Stockade-athon, because of having to ask Thanks to Pat Glover and Ken Skinner for direct- no recruiting needed. volunteers to do so much in the same week. ing again. Thanks as well to all the volunteers. All race dates for 2016 confirmed, except (1) 4. Unfinished Business: VP of Finance (Ray Town of New Scotland 7.1M: Winners: Eric Running of the Green (Brian Northan, director) N.) requested a line item of $500 for miscel- Young and Dana Peterson. Total finishers: 49 which is tentatively scheduled for Mar 12 pend- laneous expenditures, such as the previously (down from 63 in 2014). A Grand Prix event for ing confirmation from Schalmont HS, and (2) the mentioned accounting package. Voted on and under-40s. Of the 49 finishers, just 16 were un- Anniversary Run (Pat Glover, director), which approved. der age 40 (6 males, 10 females); 33 were over will be either September 11 or September 18 5. New Business: Cathy Sliwinski said no gar- age 40. Thanks to race directors Ed Hampton, (Pat Glover is trying to avoid a conflict with the bage can be left out in the clubhouse. And food Todd Smith, and Martha Gohlke, and to the vol- Dunkin’ Run. needs to be well packaged. It’s a warehouse, unteers. Discussion followed about there being Winter Series: Considering free races only and there are mice! too many prizes on hand, given the low turnout. for preregistrants, so that even members would 6. Announcements: Hannaford Half: Total finishers: 935 (a re- need to preregister or, otherwise, pay the $5.00 November refreshments: John Parisella cord; up from 843 in 2014, the previous record). race fee; people who become members; about Adjourn: The winner, Louis Serafini of Brighton, MA (for- 12 percent nonmembers/88 percent members Motion to adjourn, Jon Rocco. Seconded by merly of Niskayuna), set a course record (by 1 participating in the Winter Series overall. Con- Marcia Adams at 8:35 p.m. 18 – The Pace Setter The Pace Setter – 19 20 – The Pace Setter HMRRC Grant Application

Program Description The Hudson Mohawk Road Runners Club (HMRRC) Grant Program offers grants of up to $1,000 to qualifying organizations that advance running within the Capital District. The purpose of the grants is to encourage and support additional running-related opportunities for HMRRC members and for runners in general.

Qualifying Organization The HMRRC Grant Program is intended to benefit running-related organizations within the Capital District. Eligible organizations might be clubs, races, or umbrella organizations established to advance road running and racing. Qualifying organizations must have no restrictions on membership or participation. Thus, school teams, youth programs, or teams whose membership is by invitation only are not eligible.

Races Benefitting Charities HMRRC has a long-standing policy of non-involvement with races whose net profits go to charitable organizations (our objective being to keep entry fees low and/or enhance the runner experience). Races that support charities through an optional check box or other voluntary method do not fall within this policy. This policy will be taken into account in awarding grants to organizations.

Grant Applications Applications for an HMRRC grant must be received by either February 1 or June 1. Applications received after these dates will be included in the next application group. Applications should be mailed to Ray Newkirk, HMRRC, P.O. Box 12304, Albany NY 12212, or e-mailed to [email protected].

Award Guidelines Applications will be reviewed by a committee of HMRRC members. The following factors will be considered: organization history; purpose for which Grant will be used; committee members’ experience with the organization; special benefit to HMRRC members ( not required). The Grant Committee may take other factors into account.

The application can be found on www.hmrrc.com. Please go to the 'membership info' link and then 'membership benefits on the dropdown list.

The Pace Setter – 21 REGISTER TODAY LIMITED TO 1,500 RUNNERS CLOSED OUT FOR THE PAST 14 YEARS 18th ANNUAL

THURSDAY 15

- ChronoTrack B-Tag Scoring System- 25 November 27 November 27 30 All Registered Runners will receive a Cotton Long Sleeve Shirt for “After Race Comfort” - No Day of Race Registration - Register online - it's fast and easy with no additional fees or download an application at: www.saratoga-arts.org 518 584-4132 : [email protected] FIRST NIGHT IS PRESENTED BY SARATOGA ARTS

22 – The Pace Setter [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] EMAIL [email protected] Phil Carducci Phil Bart Trudeau Bart Phil Carducci Phil Al Maikels Al LuAnn McCormick LuAnn Vince Juliano Kathy TaylorKathy CONTACT Doug Bush E L U D E H C S

T N Columbia-Greene Community College Community Columbia-Greene SUNY/Albany Altamont Elementary School Elementary Altamont Tawasentha Park -- Guilderland Tawasentha Corning Preserve at Jennings Landing at Jennings Preserve Corning Veterans Park Downtown Schenectady Veterans 16 Martin Rd (Cornell Cooperative Ext.) Cooperative (Cornell Rd 16 Martin LOCATION Lake Harmony E V E EVENT 19th annual Holiday Classic 5K Classic Holiday annual 19th The Doug Bowden Winter Series Race #1 -- 15K and 3M Run Off That Turkey Trot Off That Run Turkey 5K HMRRC Turkey Raffle Run -- 1 Hour HMRRC Raffle Run Turkey Girls on the Run 5K 40th Stockade-athon 15K [GP] Stockade-athon 40th RUN 4 THERUN HILL Poconos Halloween Half Marathon & 5k Poconos Half Marathon Halloween TIME 10:00 AM 10:00 AM 10:00 AM 10:00 AM 9:30 AM 8:30 AM 10:00 AM 10:00 AM DATE 12/19/2015 12/13/2015 11/28/2015 11/22/2015 11/21/2015 11/08/2015 11/07/2015 11/01/2015 The Pace Setter – 23 Name ______Sex ______Age ______D.O.B. ______Address ______Occupation ______City ______State ______Zip ______Phone ______E-MAIL ______NEW APPLICANT r RENEWAL r GIFT MEMBERSHIP r TYPE OF MEMBERSHIP (check one): r INDIVIDUAL ($12) r YOUTH (Under 20) ($9) r COUPLE or FAMILY ($15) For a family/couple membership, list other family members: Name Relationship Gender Date of Birth ______