The Pace Setter Publication of Hudson-Mohawk OCTOBER 2015 Road Runners Club Vol

October 2015

The monthly news magazine of The Hudson-Mohawk Road Runners Club Stockade-athon_5V_SO15_Half.5V.qxt 8/13/15 4:53 PM Page 1

Stockade-athon_5V_SO15_Half.5V.qxt 8/13/15 4:53 PM Page 1

2 – The Pace Setter Publication of Hudson-Mohawk OCTOBER 2015 Road Runners Club Vol. 36 No. 10

Editor ([email protected]): Ed Neiles 4 President’s Message

Assistant Editor ([email protected] Cyndy Allen 5 What’s Happening in October

Advertising/Business Director: Nick Webster ([email protected]) 7 The Athlete’s Kitchen: 2015 Sports Nutrition News from The American College of Sports Medicine Photo Coordinator: Bill Meehan 8 Meeting Minutes of the HMRRC General Meeting, Photography Staff: Tom Adams, Jack Berkery, Chris & Charles September, 2015 Bishop, Phil Borgese, Nancy Briskie, Donna Davidson, Erwin Ganc, Ray Lee, Bill Meehan, Gerri Moore, Paul Turner 9 The Running Doctor: The Body Keeps a Perfect Scorecard Proofreader: Daniele Cherniak 10 Profiles: Todd Shatynski Content Editors ([email protected]): Sally Drake by Christine Bishop

Contributing Editors: Christine Bishop: 12 Short Circuits — Profiles — Short Circuits Nancy Clark 14 Little Known Foot Race in Salisbury, UK — Athlete’s Kitchen by Steve Morse Dr. Russ Ebbetts — Off The Road Dr. Tim Maggs Tawasentha XC Race #2 photos in this issue are by Bill Meehan — The Running Doctor Al Maikels — What’s Happening Brian Northan — Grand Prix Update Bob Kopac — Kopac’s Korner

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 MEGHAN MORTENSEN by Meghan Mortensen [email protected] • son River Marathon have afforded me with Executive Vice President Fall? Wow, I can’t believe it’s already fall. Like it or not, time marches on, and with it some time to think. Like all of you, I’ve thought JOHN PARISELLA went two of HMRRC’s September Grand Prix about a lot of things to pass the miles, but most [email protected] events: the 27th SEFCU Labor Day 5K, direct- recently I’ve started to reflect on my time as • ed by Executive Vice President, John Parisella, HMRRC President. What I’ve learned in the Vice President for Finance and the 44th HMRRC Anniversary Run, direct- last 12 months is that running, for so many of CHARLES TERRY ed by Pat Glover. Don’t blink, or you may miss us, is about something more. Sure, running is [email protected] the month of October, and two more Grand about racing, and volunteering, and cheering, • Prix club races: the 35th Voorheesville 7.1 mil- we all know that, but running is about loving the grind. It’s this ability to do the work when Treasurer er directed by Ed Hampston, Todd Smith, and Martha Gohlke, as well as the 32nd Mohawk it’s not easy. Really successful people experi- JON GOLDEN Hudson River Marathon and coinciding 14th ence the same doubts, and loss of motivation [email protected] Hannaford Half Marathon directed by Mau- that everyone else does. They don’t have a • reen Cox. magic potion that they drink every morning Secretary Last year, locals Aaron Knobloch and Kar- that makes them feel focused and ready to BARBARA LIGHT en Bertasso won for male and female overall face the day. But the difference is that they are [email protected] for the Voorheesville 7.1 mile race while the committed as much to the process as they are • Hannaford Half Marathon titles went to Joshua to the end. As President I’ve been so inspired by the number of people who are as much in Race Committee Treasurer McDougal, 29, of Peru, and Sara Dunham, 38, of Plattsburgh. The titles of the 2014 Mo- love with the daily practice as they are the ac- CATHY SLIWINSKI hawk Hudson River Marathon went to 28 year tual event. [email protected] old Jared Burdick, of Fayetteville, in a time of So, as the days get shorter, and the morn- 2:26:35, and 29 year old Jodie Robertson, of ings get cooler, I wish you all the best of luck HMRRC COMMITTEE Melville with an Olympic Trials qualifying time in whatever events may come your way this CHAIRPERSONS of 2:34:22! fall. May you all run faster, and give more than Some recent long runs in preparation for you ever have before, but most of all, enjoy the Membership Committee my upcoming October 11th Mohawk Hud- grind! r 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 October Don’t let nutrition by Al Maikels be your The October race schedule features three choose from. Fans of 5K races can choose the missing of the club’s better races, two of them are held Race for the Cure; this year marks the 21st year on the same day and none are a 5k. For a good in Albany. The race is set for 9:30 a.m. at Alba- link... long run, the Mohawk-Hudson River Mara- ny’s Empire State Plaza on Saturday, October3. thon should fill the bill. Years ago Paul Rosen- Once again this year the race will utilize the berg envisioned a top quality club fall mara- classic Freihofer’s Run for Women champion- thon and in 1983 he made it happen. Over the ship course and should prove to be quite pop- years the course has changed a bit, primarily ular. There is also a walk at 11:00 a.m. and all in the finish area, but the basic route is still the who attend this race are moved by the strong same. The race is set for Sunday, October 11 at sense of community present at the race. • enjoy better workouts 8:30 a.m. at Central Park in Schenectady and The Albany Running Exchange introduced follows the bike path along the Mohawk River, a new event in 2005, the Hairy Gorilla Half- • lose undesired body fat through the Town of Colonie Park and into the Marathon and Squirrelly 6 mile run. The origi- City of Cohoes. After a short stretch of urban nal plans called for the race to be held over the • feel great! running, the course re-joins the bike path in trails of the Pine Bush preserve but the plea- Watervliet and offers some scenic views of the sure police put a stop to that so the race was Hudson River. This race is a Grand Prix event moved to Thacher Park. The races return to and also serves as the USA Track and Field Ad- Thacher Park again this year with a 9:30 a.m. irondack Championship. If you are not ready start on Sunday, October 25. Thacher Park is Run with for the marathon distance, you can opt for the a great venue for a trail race and the weather 14th Annual Hannaford Half-Marathon that in mid-fall is bound to be better than what we energy to has the same 8:30 a.m. start as the marathon get in summer when the Indian Ladder Trail spare—and but starts at the Town of Colonie Park and fol- Run is held. lows the same course as the marathon. If you Saratoga is the setting for the Saratoga Na- even lose haven’t signed up for either race you are too tional Bank Cross Country Classic- USATF 5k weight at the late; registration closed out in late May. Cross County Championship, set for Sunday, The other club race in October is a per- October 18 at 11:30 a.m. at the Saratoga State same time! sonal favorite as it embodies the spirit of an Park. Fans of a slightly longer race option will HMRRC event. The 35th Town of New Scot- like the Pumpkin Challenge 5k and 10k Run, land 7.1 mile race is set for Sunday, October set for Saturday, October 17 at the Columbia 4 at 10 a.m. at the Town Park on Swift Road. Pavilion at the Saratoga State Park, with both Worried about This race offers a fine view of the early fall fo- races set to go off at 9:30 a.m. hitting the liage on the Helderberg Escarpment and has October is the final month for the term of enough hills to let you know that you haven’t club president Meghan Mortensen. Meghan’s wall? Learn just run another flat 5k. final meeting will be held on Wednesday the how to fuel There are numerous other local races in 14h at 7:30 p.m. at the Point of Woods club- October with a wide range of distances to house. r for the long run.

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6 – The Pace Setter The Athlete’s Kitchen by Nancy Clark, M.S., R.D. 2015 Sports Nutrition News from The American College of Sports Medicine

Each year, I look forward to attending the loss success! In a study with fitness exercisers who did three Annual Meeting of the American College of • While nutrition certainly enhances sports exercycle rides to exhaustion, the subjects Sports Medicine (ACSM). That’s where I learn performance, so does sleep. A study with ath- worked longer with the slurry as compared to the latest sports nutrition news. This year, more letes who flew from CT to CA to perform ex- room-temperature water (35 vs. 31 minutes to than 6,500 sports medicine professionals and ercise tests suggests that flying in one day prior exhaustion), but the slurry offered no huge ad- exercise scientists convened in San Diego to to the event impaired athletic performance. vantage over cold water (35 vs. 34 minutes to present their latest research. Below are just a Hence, if you are traveling to an event that exhaustion). Cold water is likely good enough few highlights. crosses time zones, you’d be wise to arrive ear- for the average exerciser—plus it is easier to • Should you be concerned if your Body ly and invest in more time pre-event to recover consume quickly and is more readily available Mass Index (BMI; a ratio of height and weight) from jetlag. This also gives time to rehydrate during exercise. categorizes you as being overweight? Not if and fuel optimally. you are muscular. In a survey of athletes from a • If you are just starting a weight-lifting pro- Sports nutritionist Nancy Clark MS RD CSSD has variety of sports, 35% were classified as over- gram, would protein supplements give you a a private practice in the Boston-area (Newton; 617- 795-1875), where she helps both fitness exercisers weight and 4% as obese. Body fat measure- muscle-building advantage? Doubtful. A study and competitive athletes create winning food plans. ments, however, indicated only 3.5% were with untrained men who did 4 weeks of resis- Her best-selling Sports Nutrition Guidebook, and overweight and 3% were obese. Looking in tance training indicates they all had significant food guides for marathoners, cyclists and soccer the mirror can often be more accurate than improvements in muscle size and strength. No players, as well as teaching materials, are available at BMI! significant differences were noted between www.nancyclarkrd.com. For online and live work- • Runners commonly believe the lighter those who took the protein supplements and shops, visit NutritionSportsExerciseCEUs.com. r they are, the better they will perform. Thus, those who had the placebo. Looks like regular many go to great extremes to restrict their food meals can provide adequate protein to effec- intake. Food records of collegiate cross-coun- tively build muscles. Instead of buying expen- try runners (30 males, 19 females) who trained sive supplements, enjoy a serving of a protein- about 60 miles per week suggests 37% of the rich food at each meal and snack to build runners ate at least 10% less than expected muscles, along with a carbohydrate to refuel and were in energy deficit; 35% ate a low-carb muscles. Examples: chocolate milk, apple + diets (less than 2.5 g carb/lb./day; <6g/kg/ cheese yogurt + granola, pasta + meatballs. day). How much better could they perform if • Gastrointestinal (GI) distress is a common better fueled…? performance-limiting problem for many run- • If you want to be leaner, take note: Chip- ners, likely due to a combination of physiologi- ping away at fat loss is preferable to crash diet- cal, mechanical (jostling) and dietary factors. ing to lose weight quickly. A case study of a fig- Among 30 ultra-runners who recorded their ure competitor who reduced her energy intake GI symptoms four times throughout the West- by only 500 calories/day showed she was able ern States 100-Mile Run (161 km), 77% report- to maintain her muscle mass while dropping ed some type of GI issue. The most common her body fat from 15% to 8.5%. Most athletes symptoms were nausea (53%), belching (40%), lose muscle while dieting... flatulence (30%), and vomiting (30%). Race • Can weight loss programs with self-mon- diet was similar in terms of carbohydrates, cal- itoring devices be as effective as working with ories and fluids for runners with and without a health professional? When 78 obese adults nausea. This suggests that factors other than were randomized to a weight loss group, an nutrition contribute to GI symptoms. If you ex- armband group, or both for 8 weeks, the group perience GI distress while running, keep food that lost the most weight received both per- data to help detect any food culprits—but also sonal guidance as well as the armband. If you understand that jostling may be the contribut- want professional help with weight manage- ing factor. ment, find your local sports dietitian by using • A gluten-free diet has become trendy the referral network at www.SCANdpg.org. among some runners, even when they do not • Yoga is a popular form of exercise among have celiac disease (and seemingly have no runners, but does it contribute to weight loss? health reasons for avoiding gluten). Is there any A 12-month study with middle-age women performance advantage for athletes who eat a compared a reduced-calorie diet plus either gluten-free diet? Doubtful. Among 13 com- 40 minutes of aerobic exercise on 5 days a petitive male cyclists with no history of celiac week or 40-minutes aerobic exercise plus disease or irritable bowel syndrome, a (short- three additional yoga sessions per week. The term) gluten-free diet did not improve perfor- subjects in the yoga group lost more weight mance, GI symptoms, well-being or intestinal and body fat, plus they improved more in injury. Maybe wheat isn’t so bad, after all? terms of endurance and flexibility. Despite the • Does room-temperature water (72° F/22° added time required to do yoga, 95% complet- C), cold water (39° F/4° C), and an ice slurry ed the program (vs. 61% of the group with no (30° F/-1° C) offer similar cooling benefits yoga). Downward dogs might lead to weight when consumed during exercise in the heat? The Pace Setter – 7 Meeting Minutes of the HMRRC General Meeting, September, 2015 Attendance: Barb Light, Chuck Terry, Jim Program-residents were able to vote for their It will grow on itself. Frank Broderick asked Tierney, Jon Rocco, Meghan Mortensen, Ray choice online and there were over 2000 votes. about advertising. Will have advertising on the Lee, Ed Neiles, Mortensen, Tom & Marcia Ad- $15K was presented to Veterans Miracle Cen- webpage. Will depend on where you want ams, Frank Broderick, John Parisella, Maureen ter, $3K to Stride Adaptive Sports wounded it positioned. Race application available thru Cox, Cathy Sliwinski, Ken Skinner warrior programs, and $2K Operation Adopt links. Maureen asked if races advertise for free Meeting called to order at 7:30PM. a Soldier. Nice check presentation before the with inner club transfer. Problem with that is start. Thanks to John Parisella for directing and who is going to monitor who gets what space 1. Reading and approval of August 12, 2015 all the volunteers. Race down due to late date and for how long. Maureen encouraged look- minutes (B. Light). Motion made by Marcia Ad- of Labor Day a lot of High School races already ing into that. All past Pacesetters will be there, ams to approve minutes, seconded by John started. John Parisella noted he received an past results and histories. Hopefully make scor- Parisella, motion passed. email from a participants saying it was a great ing of Grand Prix easier. Marcia noted that it race and will do it again. Also from Ken Orner would be advantageous to use Wild Apricot 2. Reports of Officers who appreciated the race and the awards. Year for all races as the names of members are al- 2.1 President (M. Mortensen): No Report. to date thru SEFCU – we are down 124 finish- ready listed and wouldn’t run into duplications 2.2 Executive Vice President (J. Parisella): ers or just under 1%, but we had an increase of when it comes to the Grand Prix. Jim Tierney No report. 619 in the CDPHP WTC. Just signed on for an- inquired if this will this have an affect with 2.3 Executive Vice President – Finance (C. other 3 year agreement with CDPHP as main membership? Membership will still be done Terry): No report. race sponsor for 2016-2018. HMRRC has been the same way-Mailed out – no change. You 2.4 Secretary (B. Light): No report. asking for feedback from OGS on the Winter can renew online also. 2.5 Treasurer (J. Golden): See attached re- Series races for many months-finally received 3.10 Just Run Program (K. Skinner): School ports. feedback. They insisted having people moni- just started and Ken has new schools interest- tor the races- what went right-went well past ed in participating in the program. Cross Coun- 3. Reports of Committees season, each HMRRC, communication was try meet at Tawasentha on Nov 8th. Schools 3.1 Membership (D. Fisher): Current mem- good, and logistics were good. What went still letting Ken know if participating. Looking bership remains at 3054 members. 51 new wrong-cancellation notice received late. Indi- at 12 schools. members, 2,398 likes on Facebook, 213 on cated that a better distribution of cancellation 3.11 Election Committee (D. Peterson): No Twitter. notifications was needed. Thought it would be new nominations. Slate is as follows: President 3.2 Volunteers (M. Adams): Approached helpful if we had contact list of all people in- John Parisella, Frank Broderick Vice President, by Vince about the upcoming 40th anniver- volved with race. We do provide all names and Vice President of Finance Ray Newkirk Secre- sary dinner supporting him with the Stock- number of HMRCC. Jon responded to them in tary Lara Stelmaszyk. Votes did come in. ade-athon. He wanted to ask if he could take a letter. Coming up: anniversary run on 9/13 $2000 out of the special events budget to use Grand Prix for the 5.9 Mile 10/4 Voorheesville 4. Unfinished Business: None. for the event. Marcia proposed that we do that 7.1Mile Grand Prix for those youngsters under expenditure for that venture. Definitely have 40, and 1 week later 10/11 Hannaford Half 5. New Business: None. USATF annual enough money in the budget for that. Marcia and MHR Marathon. Race Committee Treasur- meeting next week.. Nominating new board. made a motion that we propose the $2000 in er (C. Sliwinski): See attached reports. Most of Jon Rocco agreed to be at large member board the volunteer special event budget to be given the loss is from advertising, t-shirts and awards. of directors. Glad that HMRRC is an active to Vince Juliano for special event dinner. Sec- Race directors need to be aware of this. member. onded by Jon Rocco, motion passed. Dinner is 3.5 Pace Setter (K. & D. Gracey): No report. November 5th. Transitioning over from Kristina to Ed –going 6. Announcements: Jon Rocco thanked offi- 3.3 Public Relations (R. Moore): No report. fine. cers Meghan Mortensen, John Parisella, Chuck 3.4 Race Committee (J. Rocco): Tawasen- 3.6 Conflicts Committee (C. Terry): No re- Terry who served for 8 years as Vice President tha Cross Country Weeks 2 and 3- 3 week port. of Finance, and Barb Light who served 7 years series ended with 403 finishers, up from 38 3.7 Safety Committee (M. Washco): No as Secretary. from last year. Karen Bertasso won 2 of the 3 report. October refreshments: John Parisella including a 20:26 which was a record for the 3.8 Grants Committee (R. Newkirk): No women. Ada Lauterbach ran 1 second faster report. 7. Adjourn: Motion made by Marcia Adams in 2011 but that course was modified and also 3.9 Long Range Planning Committee (E. to adjourn, seconded by Maureen Cox meet- took out the creek crossing due to the high Neiles): Working on developing new web- ing adjourned at 8:18PM. depth. Thanks to John Kinnicutt for directing, site. Still in developmental stage of it. Com- all the volunteers, and Bob Oates with his ing along nicely. We have imported Wild assistance on the course. Thanks to Town of Apricot data base. Will have members only Guilderland for the use of the park. SEFCU La- so will check automatically with Wild Apri- bor Day 5K held on 9/7-held for 30th time and cot. Working on the primary race data base. 27th year with SEFCU as a sponsor. Had 326 People will be able to plug name in and look finishers, down from 417 and 491 last years. up their races. Not all past data in race results Chuck Terry won in 16:00 and this was his 5th gong back, will be able to import, but will take win at the event. Mike Roda was runner up a while to bring back that data. Going forward in 16:08. There was a hand cycle in race, but all new races will be added. Database will chain came off, one runner ran into him, but grow. New Pacesetter-will be the centerpiece everyone was OK. Meghan Mortensen was of the page. Have cover photo and table of 1st female in 19:01. New start and finish area contents. Launch Pacesetter around first of ev- was well received as was the post-race area ery month. With the exception of Race results. for vendors, refreshments, and awards. Good If articles are available after a race, article will coverage by local news outlets Channel 10 appear first immediately as it is a newsy thing. and Channel 13 had video and reports on the Bill Meehan creating new smug mug photo news. Recognition to the 3 veteran’s charities page. Still targeted for January 1, 2016 launch. SEFCU selected in their Community Support Envision a lot of blogs being added to the site. 8 – The Pace Setter The Running Doctor by Dr. Tim Maggs The Body Keeps a Perfect Scorecard

The human body is the greatest computer cause their unique biomechanics make them ever made. It keeps a perfect scorecard of imbalanced. This usually makes one side of the every banana peel we’ve ever stepped on. If body overwork. When joints are under abnor- you were in a car accident 20 years ago, had mal stress from bio-mechanical imbalances, a football injury while in high school, or blew and/or suffer traumatic injuries like whiplash, out a disc from bull riding that week you vis- they lock up. When a joint in the spine locks ited Texas 30 years ago, odds are very high the up, the disc in between the bones begins to effects are still there unless you did the treat- wear/degenerate on an accelerated basis. This ment and rehab needed to fully heal the injury, can be seen on x-ray, where one disc is virtu- which is highly unlikely. No one does that, and ally gone (narrowed), and the discs above and no docs out there even think like that. For the below look plump and perfectly healthy. The most part, if the pain’s gone, you’re “fixed”. irony here is that all of this may be happening We are a very mis-educated society as to without any pain. Many docs try to tell you that how the body works and how to properly take you’re aging and that’s why your disc is degen- care of it. We’re trained by insurance guide- erated, but that’s a flawed argument because lines, not by true healers. Is it covered by in- the discs above and below are the same age, surance? This answer usually dictates what we and they’re looking pretty healthy. do and how we do it. And, once the coverage is done, typically so is our effort to heal the Goal injury. The first goal is to act sooner rather than later. Find out what your biomechanics look Architectural Balance like so you can truly fix current injuries and The body’s biomechanics are determined minimize future injuries and breakdown. Sec- by measuring centers of gravity, curvatures, ondly, look past the pain. Corrective measures alignments, joint mobility, muscle flexibility consist of custom orthotics, custom rehabilita- and loading (weight-bearing). Now, keep in tive exercises to re-educate the muscles and mind, we’re all born imbalanced. Our bad nervous system that haven’t been working habits and many traumas of life generally con- correctly, chiropractic adjustments to restore tribute to these imbalances. And, we’ve been mobility back to joints, physical therapy to ad- taught to only care when we have pain. Insur- dress inflammation, muscle imbalances, adhe- ance only covers pain treatment. So, needless sion formation, etc. and other considerations to say, we’re all living with a bucket full of bio- specific to one’s needs. mechanical issues going on in our bodies most The right mind-set is that this is a lifetime of the time. Then we decide to take up a sport mission, not just a “when I’m hurt” mission. like running. You can imagine it doesn’t take Maintaining and managing your musculoskel- many miles before some part of the body starts etal system should be at the top of your list, screaming, such as an achilles, a knee, or plan- because once the breakdown and degenera- tar fascia. We then begin our google search for tion hits, and all of your sins of the past begin who can help get rid of the pain the quickest to manifest, there’s a pretty good momentum and cheapest, without ever really learning why going the wrong way, and it’s much harder to we hurt. Who’s in my network? stop, let alone reverse it. The correct approach would be to get a bio- People need to begin working proactively mechanical exam and understand what is ac- to keep the health and well-being in their body tually happening in your body before injuries and forget this reactive approach to injuries. I enter the picture. Recognize that when an in- work as the Director of Sports Biomechanics jury occurs, it is probably the tip of the iceberg. at CBA in Albany, and my number one goal There are imbalances, joints and tendons that is to educate parents so they change the way are worn, muscles that are overly constricted, their sons are cared for. The orthodontists have joints that are fixated and not moving correctly done a good job teaching people to have their and feet that are flat. And we begin running. kids evaluated at a young age for alignment of The question should be, How bad is it doc? the teeth, it’s time we begin doing that for all What do I need to do to get the body back of us with our one and only musculoskeletal to maximum bio-mechanical potential? When system. this question is asked, the best becomes possible. Dr. Maggs is a sports chiropractor who has been in private practice for over 36 years. He travels the country teaching his Concerned Parents of Young Constrictions, Fixations and Flat Feet Athletes™ Program (CPOYA.com) and is the Direc- When muscles have to overwork, they tor of Sports Biomechanics at Christian Brothers shorten. Even though running is a relatively Academy in Albany, New York. He can be reached symmetrical sport (both sides doing the same at [email protected], or by calling his office at thing), all people have asymmetrical issues be- 518.393.6566. r The Pace Setter – 9 Profiles by Christine Bishop TODD SHATYNSKI

covered, much to his surprise, that engineering was not for him. In the meantime, Todd sustained a stress fracture that sidelined him from the college team, to which he never returned. His injury had momentous impacts on his life. It was responsible for introducing him to sports medicine and it was then that he realized that this was the career for him. In addition, the cross training to heal his injury led him to take up swimming and biking, and that, of course, spells triathlon. In his third year of college, he did a couple of sprint triathlons and learned the hard way that they were not easy but the challenge was worth it. He found it was surprisingly easy to train for triathlons while at medical school, since other than study he had no other demands on his time. In 1999, during his second year of med school, he did in swimming, biking, and running. The sprint his first Ironman in Florida and qualified to go triathlon has the shortest distances (swimming to the World Championships at Kona, Hawaii, 750 meters, biking 15 miles, and running 5K); the next year. while the Ironman has the longest distances For those of you who do not know the dif- (swimming 2.4 miles, biking 112 miles, and ference between a triathlon and an Ironman, running 26.2 miles, – 140.6 miles in total). He’s let me explain. There are four types of triath- done them all! lons: sprint, Olympic, half-Ironman and Iron- What made him decide to take on the Iron- man. They differ by the distances involved man? He had seen it on television and it gave him chills watching finishers come in exhaust- ed but triumphant. Doing something so epic to him is a celebration of life with no better way to test your fortitude and spirit. The Ironman World Championships in Ha- waii is famous for its athletes and antics. Todd Todd Shatynski is a prominent non-surgical was thrilled to see famous names in the sport sports medicine specialist in the Albany region walking down the streets of Kona or checking and is also one of its finest athletes. He has into his hotel. Being in this mecca of triathlon come in first in triathlons and competed in the and rubbing shoulders with the best of the best brutal Ironman World Championships in Ha- was heaven for him. He verified that there is waii when he was 24 years old. Our HMRRC an underwear race before the start. He said Marathon is indebted to him for his volunteer that triathletes did not have a reputation as be- work, as is the Lake Placid Ironman USA Tri- ing the most stylish athletes or the most polite. athlon. He is a devoted family man whose chil- Triathletes compete in their skimpy Speedo dren may also have triathlete potential. Activity swimwear. After the competition, the athletes is at the core of Todd’s existence. would go to coffee shops or go shopping in the Todd grew up around running. His parents same outfits. Some Kona citizens thought the went to events where there were 5K and 10K skimpiness of their attire was ludicrous or of- races so that each could run one while the fensive. To demonstrate how silly they looked other watched Todd and his younger sister. In to most city residents, a pre-race fun run was addition to attending races, his parents encouraged both Todd and his sister to run in kids’ races. At age 7, life suddenly changed for Todd when his father was killed in an auto accident. In time, his mother returned to running and is still active in sports, as is his sister. Todd ran while in school at Guilderland and was on both the high school track and cross country teams, and was the captain of both teams for his last two years, while also excelling academically. He majored in engineering at NC State, also intending to run collegiately, neither of which he did for more Todd and his family: than a few semesters. His father had been an Wife Melanie, his son Ben and his daughters, engineering professor at RPI, but Todd dis- Eva (in front) and Sophia 10 – The Pace Setter held in underwear before the start of the World Championships in Kona, and thus be- gan a tradition. If you want to find out whether Todd participated, you can ask him next time you see him! The race itself was difficult. The water was cold and choppy, the biking was in severe heat with surprisingly strong gusts of wind, and by the time of the marathon, the afternoon temperature was hovering in the 90s. Despite the physical agony, Todd still is drawn to do another Ironman in Hawaii. His last Ironman was in 2004 in Lake Placid, where he once again qualified for the World Championships in Hawaii. After consulting his logs, which he has faithfully kept for almost 20 years, he discovered that he has run 58 triathlons. His running history spans ten notebooks. His father also kept extensive logs of his athletic activities, which Todd enjoys reading. Todd’s dad had run three marathons and came close to qualifying for Boston before tragedy struck. When Todd himself qualified for the Boston Marathon, he knew his father would be proud. As a physician, Todd has a deep interest in examining athletes from a biomechanical injuries have not prevented him from compet- and deficiency standpoint. His purpose is to ing this year. At the Delmar Duathlon, April 26, determine whether an athlete is inflexible, too took the lead, his son exclaimed in amazement to his mom, “Wow. Dad’s pretty good at these he came in third overall; at the Cooperstown strong, or too weak, and then try to tie a de- Triathlon, May 31, he came in second place in ficiency to the athlete’s injury. Most injuries, things.” When asked if he was surprised, he said that he was! Todd thinks that it is impor- the 35-39 year category; the at Fronhofer Tool he says, are not because there is something Trianthlon on Aug. 1 he placed first overall, as wrong, say with their knee, but because some- tant to promote a healthy lifestyle for kids in- volving lots of exercise, good nutrition, and, of he did in the Crystal Lake Triathlon on Aug. 15. thing else is weak, or inflexible. Todd then en- He wants to do one more triathlon this fall and gages the athlete in actions that can harness course, lots of love. Todd’s children are his life and nothing is more important than his family. then take the winter off to let his body recover. the body’s own healing capabilities and, if He can’t deny when he is in the medical tent possible, to avoid surgery. His tools reflect the He always looks forward to watching them in races. taking care of people at the Lake Placid Iron- latest developments in sports medicine. For man that he thinks of how cool it would be to example, he takes a person’s blood, spins it so Along the way, Todd has sustained many injuries but his knees are his “Achilles tendon.” do another Ironman. as to extract the growth factor, and then injects Todd’s advice to runners is simple. If the it into the diseased tendon or joints. Or he rec- He had knee surgery done on his left knee in 2009 for a microfracture, and in 2014 he had effort becomes burdensome, take a few steps ommends the old-fashioned but powerful tool back and reexamine what you are doing. Most of exercise. Amazingly, exercise is beneficial a procedure in Boston on his right knee, from which he is still recovering. However, these runners don’t do it for a living, so they should for a range of conditions whether it be osteo- keep things in perspective. If it is not fun, then arthritis, weight control, orthopedic problems, take a break because enjoying yourself should diabetes, hypertension, heart disease, lung dis- be paramount. When Todd runs a race, he al- ease, arthritis, obesity, or liver disease. ways has three goals: to finish, have fun, and Todd has been very generous to the run- to achieve a performance goal like time, place, ning community by volunteering his medical etc. He has always reached the first two but experience and knowledge. He has worked at not always his performance goals. the medical tent for the Lake Placid Ironman Obviously there are many more races for the last three years, dealing with a multi- in Todd’s future. Once his knees are totally tude of injuries from kidney failure to heart at- healed, competitors beware. It is easy to imag- tacks to dehydration to blisters. It takes up a ine Todd’s children someday reading their big part of his summer but he loves the work. dad’s diaries and maybe a copy of this article He also was one of three doctors who created will be in them to let them know of the out- medical protocols for the HMRRC Marathon. standing achievements of their dad, and of the The three doctors involved covered the areas appreciation of him by the running community necessary for care: Dr. Kim Kilby handled the at large. Also, next time you see him, you may public health aspect, Dr. Michael Daly, emer- want to ask him about the Underpants Run. gency medicine, and Todd, sports medicine. Every year, Todd has his sports medicine fel- Stats lowship recipient run the medical tent under Ran at Guilderland HS 1990-94, NC State his tutelage. University 1994-96. Todd is proud of his three children, ages Triathlons 1997-2015. Has completed 58 9 and 7 and 4, who love kids’ running events total tris, including 7 half Ironmans (PR 4:22) such as the HMRRC’s Just Run program. As a and 3 Ironmans with PR 9:38 (Florida 1999, family they ride their bikes together and they World Championships in Hawaii 2000, Lake all swim. Again, this spells triathlon. Todd said Placid 2004) he would love to watch them do a kids’ triath- Also have completed 6 marathons, PR 2:39 lon. He and his wife take them to triathlons to (including Boston in 2004), 4 half marathons watch their dad. At Crystal Lake, when Todd with PR 1:16, and 14 duathlons. r The Pace Setter – 11 If you have an item you would like to share with our readers, please email it to: [email protected]

blood tests. Kara Goucher first found out about her belated win and cried while reading Twit- ter. She stated later to Sports Illustrated, “This is every clean athlete’s dream—that people get caught no matter how long after the fact.” Goucher supports a lifetime ban for those caught cheating. Incidentally, Goucher was one of the informants who asked to have Nike Oregon Project coach Alberto Salazar investi- gated for encouraging drug cheating in some of his athletes, of which she was one from It’s About Time 2004 to 2011. NBC for the first time will broadcast the 2016 Olympic Trials Marathon for USA Track and Field on February 13, 2016. Both men and women’s events will air nationwide on NBC’s Sports Live Extra program and can be streamed on mobile devices. The course will start and end in downtown Los Angeles and is designed to accommodate and attract spectators. The top three men and women in all events will go on to compete at the 2016 Olympics in Rio de Janeiro. It will be a great Valentine’s present for Way to Go, Albany! the 6 winners. Maybe we will see competitors In the prestigious Bridge of Flowers Clas- from the Albany area in these events. sic 10K race on August 8 in Shelburne Falls, Massachusetts, two Albany residents won first place. Matthew Broder, age 24, came in IAAF and Nike first with 33:50 (a 5:27 pace per mile), and Former running great, Sebastian Coe, who Karen Bertasso, age 31, came in first among won four gold medals at the 1980 and 1984 women for the second year in a row in 37:46, Olympics, now heads the International As- a blazing pace of 6:05 per mile. Congrats to sociation of Athletics Federations (IAAF). He Hannah Brook of Albany, age 24, who came has been a paid representative for Nike since in second in 38:20 (a pace of 6:11). At the 1978 and is still in Nike’s employ as an am- Indian Ladder Trail Run 3.5 miler, Josh Mer- Remember bassador while also serving as head of the lis placed first in 20:54 and Karen Bertasso October 11 is the HMRRC Marathon and IAAF. Many think this is a conflict of interest not only placed 1st among the women but the Hannaford Half Marathon; Oct. 18 - US- and should be addressed by the IAAF. Nike is placed 2nd overall in 23:26, not far behind ATF Masters 5K Cross Country Championships the official sponsor of the USATF until 2040, Josh. The next four were: Men: Adnan Ah- in Saratoga Springs; Oct. 25 - Hairy Gorilla and not all are happy with that. Recently, Nick mad, 23:47; Michael Evans; 23:49; Chris Half Marathon and Squirrelly 6; Nov. 8 - the Symmonds, the number one runner in the US Nowak, 24:15. Nick Webster, 24:37. Women: 40th Stockade-athon! for the 800 meter event, was booted off the Hollister Machabee, 23:43; Amanda Jones, US team at the 2015 World Championships 28:54; Rachel Toolan, 29:25; Kim Donegan, Never Too Late in Beijing for his refusal to wear Nike prod- 30:29. The Indian Ladder Trail Run 15K win- Both Kara Goucher and Shalene Flanagan ucts at all team functions. Symmonds, who ners were: Women: Kailyn Bentley, 1:11:52; will have to return the bronze medals they won is sponsored by Brooks, was willing to wear Ruby Pan, 1:15:19; Stacie Hebert, 1:19:27; and have them replaced with the silver med- Nike products during the competition but felt Jenna Robinson,1:21:10; Elizabeth Wasser- als they rightly should have received if Turkish he should be free to wear whatever he wanted man, 1:21:11. Men: Ben Fishbein, 57:43; runner Elvan Abeylegesse had not been a drug when not competing. Ironically, Symmonds Steve Booker, 59:17; Shaun Donegan, 59:22; cheat. At the 2007 IAAF World Champion- had forsaken participating in lucrative events Kevin Dixon, 1:01:40; Stephen Paddock, ships and 2008 Olmpics, Abeylegesse won in Europe during 2015 so he could be in shape 1:02:24. silver, but later was found to have failed her for Beijing. 12 – The Pace Setter of liquid nitrogen for three minutes to expose their body to temperatures below -250 degrees Fahrenheit. Stars such as Floyd Mayweather, Kobe Bryant, Reggie Bush, LeBron James, and Demi Moore swear by them, saying that they feel energized, their muscles heal faster and they have less inflammation. There are few studies to either support or debunk this new fad, but those who have taken the “ice bucket” challenge may find the prospect of emerging themselves fully for three minutes in liquid ni- Beijing Bolt trogen to be a chilling thought. The 100 Meter Race at the IAAF World Championships in Beijing was the most antici- pated event, pitting Jamaica’s Usain Bolt against America’s Justin Gatlin. Gatlin has been sus- pended twice from competition for drug use and three others on the team returned from drug suspensions. Bolt has been plagued with injuries all year, while Gatlin had been riding high, winning 28 races straight while receiving a lucrative Miracle Cure Nike sponsorship. In the heat before the final, Bolt In England, the Academy of Medical Royal tripped and seemed in bad form, but in the final, Colleges advises that if people want to avoid he came alive and ran “like the wind.” Gatlin start- illness and be healthy, the cure is simple: ex- ed off well but faded at the end. Bolt’s win was his ercise! The Academy’s prescription calls for third at the IAAF World Championships rivaling 30 minutes of exercise 5 times a week. Run- the records of Carl Lewis and Maurice Green. ning, swimming, or walking are not as easy as chugging down pills, but they are proving to be Oh, Really!! more effective. The Academy recommended an exercise regimen and they exhort doctors to follow suit also. The report, entitled “The miracle cure and the role of the doctor in promoting it” states that regular exercise reduces the risk of a myriad of diseases by at least 30%, and for some the rate is even higher: 45% for bowel cancer, and 50% for high blood pres- sure and type-2 diabetes. These results are better than those achieved with most medicines. So, keep training for those 5Ks!

Once again, common wisdom is being turned on its head. The thought that really trim people live longer is being challenged by the results of recent medical research studies. Among those presenting evidence is The Cen- ters for Disease Control and prevention (the CDC) that states that those in the population who have a low body mass (thin) and a very high body mass (obese) have a much lower Just Run Programs Work! life span than those who fall in the middle and For the first time, more high school girls are pleasantly plump. The data runs in the face competed in track and field events than any of the diet industry that is pumping out books other sport. Almost half a million girls compet- and low calorie goodies. Once again, consumed in these sports, dwarfing their participation ers are left to wade through competing theo- in volleyball and basketball. For the boys, track ries and find their own path. and field came in second to football, with near 1 million for football and 600,000 for track and field. The good news as a whole is that in the 2014-2015 school year almost 8 million high school age kids participated in team sports. It is good they are starting the “miracle cure” early.

Cryosaunas – Ouch! A new fad has people popping into tubs Happy running!! The Pace Setter – 13 racing because I was elated to be present for it and saddened to cross the finish line. I was Little-Known Foot Race in unconcerned about my time and relished the opportunity to not just run by a centuries-old castle and the tallest church spire in England, Salisbury, UK but also through a farmer’s wheat fields, past by Steve Morse another farmer’s grazing sheep, and finally past another farmer’s steaming, malodorous What could be better than traveling to the Breathe Right strip, the unfortunate fellow mountain of cow manure. England to visit old friends and meet up with who didn’t adequately lubricate his chest, the I will almost certainly never run this race a college-age son who was taking courses in sight of a runner paralyzed by quad and ham- again and this is a bittersweet realization. London? Why, combining the trip with a little- string cramps at the end of a long race, the When I finished the race I ebulliently ex- known foot race in Salisbury, UK! boastful runner who couldn’t tell me enough claimed to my son and friends that if I never When my wife first suggested I consider about his most recent London Marathon and ran another race so long as I lived, I was grate- traveling to England in August to visit some his trip to California. (Silly me, I thought being ful to have finished my career right there in old university chums and catch up with our a Yank might’ve made me enough of a novelty Salisbury. While I sincerely hope that is not the son, my first thought was such a trip was too that he was going to ask me about my running.) case, my emotional declaration reflected an much of an extravagance. Inexplicably, once I The differences: not a single self-aggrandizing appreciation for running as fun that this race realized that I could coordinate my travel with 26.2 or 13.1 Euro Sticker in the parking lot, a just happened to inspire. As I get older and my the Salisbury trail running festival, all of the late start to accommodate runners traveling by body is less cooperative, I would be wise to try expenses were easily justified. That the Salis- train, a race that brought runners through turn- and treat every race like it might be the last, bury 54321 event promised runners access to stiles that required politely waiting in a queue, because one of them will be. historical private estates, undulating trails, and modest little British boys sheepishly whisper- So, if you happen to be in England in Au- a jog past the tallest church spire in the UK ing, “Well Done” to the runners, and running gust, and are looking for an unpretentious only made me certain that my wife was right: I the last mile or 2 of the race with Sunday af- undulating road and trail race, I highly recom- should travel to England. ternoon tourists. Plus the aforementioned wine mend you incorporate a visit to Salisbury. Did The race’s name, Salisbury 54321, is sig- gummies and jelly babies. I may never have I mention it is also the home of Stonehenge? nificant as it promises anyone interested in another GU, Power Gel, Roctane, or Hammer More importantly, it is the home of the Salis- completing the 50K race the opportunity to Shot again. bury 54321, a running festival for participants run across 5 rivers, up 4 hills, through 3 large Running the Salisbury 54321 proved to be of all abilities, with distances to please any pal- country estates, past 2 castles, and right by 1 just one of many wonderful and simple ex- ate. I encourage you to stop along the way to cathedral. Other distance options include 42K, periences during my 11 day UK trip. But as a enjoy the sites, chomp on a few babies and 33K, 21K, and 5K, with full right of entry to any runner, I think it will be a peak experience. I gummies, and relish the ambience of the Brit- distance for walkers. In the interest of full dis- enjoyed this race as much or more than any ish countryside, including the manure. r closure, I initially did sign up for the full monty, other race in my 35 years of on and off road but wisely scaled back to the 21K which still gave me access to at least a few rivers, more than couple of hills, definitely 1 castle, and finally the cathedral. Two hours and 9 minutes was more than enough time to ask my son and former college dorm mate and his wife to wait for me. I later learned they might not have minded if I ran a longer distance, as appar- ently they were enjoying some refreshing pints while I was jogging through cycling lanes, public pathways, wheat fields, country lanes, and finally through historic Salisbury City Centre. I believe that if the running gods were to create the ultimate low-key running experience, this just might be the race. It offered me everything I look for in an event: a good cause (the Injured Fireman’s Charity), a lack of pre- tension (as evidenced by the fire fighters put- ting on a rappelling display prior to the race), a reasonable entry fee (£20/$30), and no pen- alty for switching distances. As bonuses, wine gummies and jelly babies were readily available on the course along with orange squash pleasantly presented by the course volunteers. The race was also a family affair, as the race director’s wife and daughter manned the registration tables while the director’s sister was a course photographer. That I was able to get a few free photos, including the one here of me in front of the castle, was the bonus that made me fall to the ground weeping, “I’m not worthy!” I enjoyed some of the subtle similarities and differences in the racing experience and cul- ture between this event and ones here in the states. The similarities: some runners still using 14 – The Pace Setter The Pace Setter – 15 16 – The Pace Setter The Pace Setter – 17 Serving the Running Community for Over 36 Years

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T N E V E LOCATION Colonie Mohawk River Park Mohawk Colonie Taconic Hills 11A 73 CR CSD- Empire Plaza State Middle School O'Rourke Scotland Park Town New Central Park Recreation Center Rosendale Fultonham(Start) Park Shaul State V. Max Town Park Colonie Schenectady Park Central PavilionHudsonValley Community College Over Hudson the Walkway Goshen NBT Stadium Park State Spa Saratoga Park State Spa Saratoga Park State Spa Saratoga Faith Plaza Galway Voorheesville HS Hudson High School Park Thacher State Wing School Abraham Lake Harmony 16 Martin Rd (Cornell Ext.) Cooperative Schenectady Downtown Park Veterans Jennings at CorningLanding Preserve -- Guilderland Park Tawasentha Altamont Elementary School SUNY/Albany Community College Columbia-Greene EVENT Boght Fire 5K XC Prevention Run 5Kfor Bus Kids' the & Mile for Cure the Race Komen G. Susan Burnt HillsRotary 5kWalk Run Apple and Voorheesville 7.1 [GP] Mile 35th HMRRC 5K Run/Walk Beethoven! Beat Half Runs Marathon Rosendale Timothy Murphy 10K 14th Half Hannaford Marathon HudsonRiver [GP] 32nd Marathon Mohawk Stigma Away 5k Race Ulster of 5K Palsy toCerebral benefit Run4Me Time Trotters Good & HambletonianRelay Marathon Relay & HalfEmpire Marathon/ Marathon State 5K USATF Adir Classic Open + Champ XC Saratoga Open Country Championships 5km Cross USATF Masters Country Classic Kids'2kCross XC &3k Saratoga Run Justice for Orphans 5K Run/Walk 5KMemorial run/walkACI Kid's Club 5K Spooktacular 2 Mile Walk & Ghostly Gallop 5K Mile Six Squirrelly & Marathon Half Gorilla Hairy 21st Goblin Gallop Kids5k & Run 5k & HalfHalloween Marathon Poconos RUN 4 THE HILL 15K40th [GP] Stockade-athon Girls Run on the 5K Turkey1 Run -- Hour Raffle HMRRC Run Off That Turkey Trot 5K 15K-- 3M #1 and Race Winter Series Bowden Doug The 19th annual Holiday Classic 5K TIME 9:00 AM 8:30 AM 9:00 AM 9:00 AM 10:00 AM 9:20 AM 8:00 AM 9:00 AM 8:30 AM 8:30 AM 10:00 AM 8:00 AM 8:00 AM 7:30 AM 10:00 AM 11:30 AM 9:00 AM 9:00 AM 9:00 AM 10:00 AM 11:30 AM 9:30 AM 9:00 AM 10:00 AM 10:00 AM 8:30 AM 9:30 AM 10:00 AM 10:00 AM 10:00 AM 10:00 AM DATE 10/03/2015 10/03/2015 10/03/2015 10/03/2015 10/04/2015 10/04/2015 10/10/2015 10/10/2015 10/11/2015 10/11/2015 10/17/2015 10/17/2015 10/18/2015 10/18/2015 10/18/2015 10/18/2015 10/18/2015 10/24/2015 10/24/2015 10/25/2015 10/25/2015 10/25/2015 10/31/2015 11/01/2015 11/07/2015 11/08/2015 11/21/2015 11/22/2015 11/28/2015 12/13/2015 12/19/2015 The Pace Setter – 19 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 ______