The Pace Setter - Hudson Mohawk Road Runners Club

Publication of Hudson-MohawkRoad Runners ClubVol. 32 No. 7Editor:Kristin Zielinski (pscontenteditor@gmail.com)Managing Editor:Robin Nagengast (pseditor123@gmail.com)Assistant Managing Editor:OpenAssociate Editor:Bill RobinsonProduction Editors:Kathleen Bronson, Terri Commerford,Mike McLean, Robin Nagengast,Kristina DePeau GraceyAdvertising/Business Directors:Jim Tierney (869-5597, runnerjmt@aol.com)Bob KnousePhoto Coordinator:Bill MeehanPhotography Staff:Tom Adams, Phil Borgese, Nancy Briskie,Donna Davidson, Ray Lee, Bill Meehan,Gerri Moore, Paul TurnerProofreader:Daniele CherniakContributing Editors:Jim Moore— Grand Prix UpdateAl Maikels— What’s HappeningDr. Russ Ebbetts— Off The RoadNancy Clark— Athlete’s KitchenDr. Tim Maggs— The Running DoctorDr. Robert Irwin— For Your HealthMike Becker— Been There, Done ThatJim Tierney & Ken Orner— Senior RunningEd Gillen— Profile of a RunnerJoe Hein— Short CircuitsBob Kopac— Kopac’s KornerThe Pace Setter is the official monthly news-magazine of theHudson-Mohawk Road Runners Club. Membership in theHMRRC au to matically entitles one to receive The Pace Setter.Advertisements, race announcements and entry forms are paidfor at the following rates: full page ($150). Cont ract rates areavailable on a half year and a full year basis. Advertisementquestions and space reservations should be directed to JimTierney, Advertising Director, at 869-5597. After contacting theadvertising director, material can be mailed to: C Allen, 179Hollywood Ave., Albany, NY 12209 (callen@gscallen.com). Allother matters should be directed to the editors.©2009 HMRRC. All rights reserved. Reproduction in whole or inpart without written permission is prohibited.JULY 2011President’s Message..................................................................... 4What’s Happening in July............................................................ 5Profile of a Runner – Richard Hamlin.......................................... 7Notes from a “Newbie” Race Director........................................ 9by Dave WilliamsCrunchless Nation....................................................................... 9by Mathew NarkOne Couple’s Journey to their First Race in Minimal Shoes........11by Jon and Katie Auyer31st Bill Robinson Masters Championship 10K...........................13by Joan Celentano100th B2B 12K – The Sideshow Awards Go West.....................15by Bob KopacDeGrazia Sets the Standard of Marathon Excellence..................16by Vince Juliano2011 Bill Shrader Sr. Scholarship Winners Announced...............17by John ParisellaShires of Vermont Marathon.......................................................18by Gina MauroThe Athlete’s Kitchen:Exercise, Injury and Creatine: Updates from ACSM....................19Short Circuits..............................................................................21Welcome to Running!................................................................ 23by Alyssa LotmoreDiscovering a Love of Running.................................................. 23by Jen MasaBeen There, Done That............................................................. 27Meeting Minutes of the HMRRC General Meeting, April 13..... 28Meeting Minutes of the HMRRC General Meeting, May 11...... 29HMRRC Events Schedule.......................................................... 30Photos in this issue by Peter Thomas at ALPENGRAPHIK, Bill MeehanHMRRC Mission StatementThe Hudson Mohawk Road Runners Club (HMRRC) is dedicated to promotingthe sport of distance running through education and training to promote runningas a part of a healthy lifestyle, promoting personal fitness and communitythrough organizing and managing running events, providing means of communicationamong club members and creating opportunities for social activities.We believe in encouraging participation in running events for individuals ofall levels of running abilities and acknowledge that volunteer participation is afoundation upon which HMRRC exists.The opinions expressed by the authors are their own and not representativeof or endorsed by the Pace Setter staff or HMRRC.The Pace Setter – 3

HUDSON MOHAWKROAD RUNNERS CLUBPresidentJON ROCCO862-9279•Executive Vice PresidentJOHN PARISELLA374-4190•Vice President for FinanceCHARLES TERRY482-5572•TreasurerPAM ZENTKO372-8275•SecretaryBARBARA LIGHT326-0313•Race Committee TreasurerNANCY BRISKIE355-32764 – The Pace SetterHMRRC COMMITTEECHAIRPERSONSMembership CommitteeDIANE FISHERhmrrcdiane@gmail.com•Race CommitteeMARK WARNER, 464-5698•Public RelationsROBERT MOORE377-1836 • rmoore4626@aol.com•HMRRC Web PageDIANE FISHERhmrrcdiane@gmail.com•Digital Clock & TimerBILL MEEHAN456-4564•Volunteer CoordinatorMARCIA ADAMS356-2551www.hmrrc.comby Jon RoccoJuly is now upon us. It is track season. It istime to have some outdoor fun, enjoy someadventurous trails, do some picnicking, perhapseven take a cruise. I think the HMRRCcan help in all these aspects.I imagine when I mentioned track season,you thought Saratoga and the thoroughbredexcitement on the one mile and one-eighthtrack. Certainly that is a fair assumption. However,it also means two legged people runningon a quarter mile track. HMRRC providesample opportunity for some fun on the track.Some people actually think the words ‘fun’and ‘track’ used in the same sentence are oxymorons.The club puts on a dozen track meetsthroughout the summer and we think we makethem fun and low key.We all know the Bryan Adams hit ‘Summerof ’69.’ However, brothers Don and Frank Myershad a different idea for the summer of 1969and thus began the Colonie Summer Track Series.Now in its 6th decade, it all started withseventeen participants. The series was takenover by HMRRC in 2010 and this summer willmark its 43rd year. 1969 also represents theyear Barry Brown ran a blistering 4:10.5 milein the inaugural meet year, a record that stillstands today.The track series, which started up on June14, is held for nine consecutive Tuesday nightsthrough August 9 and includes the running ofthe popular Colonie Mile on week four. Thefour lap run takes place on July 5 and althoughit is the shortest, it is certainly not the easiestGrand Prix event. The Summer Track Series isof no charge to all participants.The club holds three other track events inJuly, at no charge to club members. This includesthe Two-Person Relay, The Hour Run,and The Pentathlon.If you participated in last month’s ValleyCats Home Run 5K, you have earned four freetickets to see the defending New York-PennLeague Champion Tri-City Valley Cats play ata home game in August. The venue is a greatplace to watch local professional baseball andprovides for a nice day or night out with familyand/or friends.On the last day of this month, we will becombining trail racing and picnicking at ThacherPark, an Albany County gem near Vorheesville.On this final Sunday, the club putson a 15K trail race along with a 3.5M trail racedistance. It all ends with the HMRRC Club Picnicwith a tasty BBQ lunch at the scenic park.Many runners even make it a point to run bothdistances. Running one of the trail races is nota requirement to the picnic. Tickets can bepurchased for the picnic only.On Friday August 5, volunteers, fellow runners,and guests will be Rocking The River onThe Captain J.P. II. We will be heading off for athree hour tour on the Hudson(the co-foundingriver our club is named after) which will includemusic, buffer dinner, and no doubt…a lot of funand laughs. The cost is $20-$37 depending onyour volunteer points. Keep in mind, unlikesome of our events offering same day signup,you must pre-register here. July 18 is the cutoffdate. Don’t miss the boat on this one.Trail racing continues for three consecutiveMondays in August at another fine park in AlbanyCounty. Tawasentha Park in Guilderlandis the site of our three cross country races. Theseries, under the direction of John Kinnicutt,includes our only Grand Prix trail/cross countryevent on August 15. There is no fee entryfor club members at the three week series.Speaking of summer, high school has officiallyended for our 2011 Shrader Scholarshipwinners. However, they will soon be headingoff to college to pursue their dreams andcontinue on with their running endeavors.Congratulations go out to our female winners:Brianna Freestone from Saratoga SpringsHigh School and Jolie Siegel from VorheesvilleHigh School, and our male winners: SamuelPlace from Saratoga Springs High School andChristopher Herbs from Catholic Central HighSchool.I hope to see you out at many of our funevents this summer. As always, if you are notrunning, volunteering is always appreciatedand rewarding. rNote from theManaging EditorWhile I try to give heartfelt and frequentthanks personally to everyone whocontributes to The Pace Setter, it’s notoften that I take the opportunity to do itpublicly. So hopefully not long overdue,here is my gratitude to all the authors,photographers, feature writers and organizerswho make the managing editorjob fun, easy, gratifying and possible everysingle month. I appreciate everyone’stime, energy, expertise, effort and attentionto deadlines. Without each and everyone of you, The Pace Setter would not bethe quality publication that it is.With that, I would like to thank outgoingcontent editor Kari Gathen for herhard work and contribution for the past2+ years. Your diligence and attentionto detail have been an asset to the magazine.Thanks for making so much time forus when time has been such a preciouscommodity to you.And I would like to introduce our newcontent editor, Kristin Zielinski. Kristincomes to HMRRC with a backgroundas a grant writer for a national non-profithere in Albany and a desire to be moreinvolved in the local running community.Welcome aboard, Kristin!

What’s Happeningin Julyby Al MaikelsThe HMRRC takes its annual summer vacationfrom road races in July; instead it featuresa series of track races, trail runs and a picnic.While this is not necessarily staying true to ourname, it’s not a bad thing either.The shortest race on the club schedule isthe Colonie Mile, set for Tuesday July 5th at6:15 p.m. at the Colonie High School track.This is also the shortest Grand Prix event onthe club calendar and is always well attended.The Tuesday night meets continue in July andfeature a wide range of track and field events,with the mile being the first event at 6:15 p.m..Keeping the track theme going, the otherthree club races for July will also be held on theColonie High track. The two-person relay is setfor Thursday, July 14, with a 6:15 p.m. start. Thisis the only club event that I ever won and thatwas with the help of a fast and somewhat lessthan accurate partner. Runners are teamed upbased on their predicted mile times, with fasterrunners paired with slower runners. Each teamruns six miles as the runners alternate miles.If you have ever run repeats on the track youknow how demanding this can be.The next track race is one that features everyonestarting and finishing at the same time.The 38th HMRRRC Hour Run is set for July21 with a 6:15 start at the Colonie track. Howmany laps of the quarter-mile track can yourun in an hour? Can you remember your lapcount? If you crave the answer to those questions,the Hour Run is for you.The final event in the summer track seriesis actually a series of five events. The 36thHMRRC Pentathlon will be held on Thursday,July 28 at the Colonie High track. The pentathlonfeatures a 5k, half mile, 2 mile, quartermile, and finishes with the mile. This is a greattest of your fitness and is a wonderful summerworkout. The races start at 6:15 and gotill dusk.After all that track time the club heads to thehills for trail runs. The 17th Indian Ladder TrailRuns races anchor the July schedule. The runs,15k and 3.5 miles respectively, are set for Sunday,July 31 at John Boyd Thacher State Park.The 15k goes off first, followed by the 3.5 milerun. After the run the club has its annual picnic;your race fee also gets you a picnic ticket.Summer track meets continue in July, eachTuesday at 6:15 at the Colonie High track. Themile is always the first race and the two milerun is the final event of each night.July is usually the hottest month of the year,make sure you stay hydrated and run safely. rThe Pace Setter – 5

The 2011 Invitation forHMRRC Hall of Fame CandidatesThe Hall of Fame Committee is looking for recommended candidatesin 2011 for the HMRRC Hall of Fame.Selection Criteria for Induction:The HMRRC Hall of Fame honors individuals who have earned extraordinary distinction as a member ofthe HMRRC. A candidate for the Hall of Fame should have been, or continue to be, an active member ofthe HMRRC. The candidate should be a recognized leader of the local running community in performanceand/or service.The guidelines used to select a candidate include (but are not limited) to the following:1. historical significance to the HMRRC.2. performance as a competitive runner in club races.3. noteworthy performance as a competitive runner at the local, regional, national, orinternational level.4. service to the club as an elected officer.5. service to the club as a staff member or writer for The Pace Setter over a period ofti m e .6. service to the club or the larger running community as a race director.7. service, over an extended period of years, to multiple club functions as a volunteer.8. service, over an extended period of years, to local running functions.9. service to the club or larger running community as a mentor, coach, or educator of localrunners.10. service to the larger running community as an officer of local, regional, national, orinternational running organizations.If you would like to recommend someone, send the candidate’s name andappropriate supporting information to the HOF Committee by July 25, 2011.HMRRC Hall of Fame Committeec/o Vince Juliano1225 Evergreen Ave., Schenectady, NY 12306or email: Hamletbryans@nycap.rr.com6 – The Pace Setter

Profile of a RunnerRICHARD HAMLINWhat is your occupation, background, age,hobbies, and other sports or other interests?I am the founder of Automated Scheduling,which produces the most-optimized academicschedules. My degrees are in mechanical engineering(with a minor in economics) and myprimary career interest is in renewable energy,however. Last year I was also the president ofthe Albany Vegetarian Network Inc., whichholds the annual NYS Capital Region VegetarianExpo (nyvegetarianexpo.org). I am unmarried,37 years old, and have been vegan for over18 of those and vegetarian for nearly 4 more.There are too many sports and interests to list,but here are a few: skiing (downhill, XC, and water),sailing, sailboarding, cycling, and hiking.When and how did you get started running?I did not get off to a good start! In first grade,my gym teacher told me that I was the onlyone in the class who could not run (lackingsynchronization between my arms and legs).As a scrawny seventh grader, I walked over 15miles to school one day, carrying a heavy backpackfull of books and my trombone (whichI was so tempted to ditch after 12 miles butdid not)! That news spread extremely rapidlythroughout the school, including to the crosscountry running coach, who proceeded to recruitme for the team, convinced that I wouldbe a good long-distance runner. I joined thenext year, abandoning soccer. That turned outto be a good decision; I eventually becameco-captain and MVP of the Section V ClassC Championship-winning team. Aside from afew alumni races, I have not competed as arunner since high school until recently. At MIT,I joined the Sailing Team, since I enjoy sailingeven more than running! I had consideredjoining the MIT Cross Country Team, but I didnot have time to train twice a day as requiredwith my heavy course load. I have really beena slacker as far as running is concerned for almost2 decades, largely due to the demandsof school and then my business, but I am notcontent with that; I have not been on track foraccomplishing things I have wanted to do fora long time such as a marathon. I have keptrunning at least weekly since grad school, butI missed competing and having goals to strivefor and motivate training. So, 3 years ago I entereda race. And over the last 3 years I haverun an average of 2 races per year. And I planto increase that by a lot this year. I do not liketo do things part way.Do you have a favorite race or races?One of my favorite races was an early seasonrace at FLCC, since that is the only raceinvolving multiple teams that I have ever won!It started on the top of a steep hill, and I wasnot surprised to pass everyone going downthe hill, but I expected to be overtaken afterit leveled off. I was not. I was leading the race,and when I came out of the woods and had tothink about where I was going, I was suddenly,briefly overwhelmed by the responsibility: ifI made a wrong turn, I could lead half or thewhole field astray! I wished I had paid moreattention to the course while warming up; normallyI do not have to worry much about it becausethere are always runners in front of meto follow! Well, I managed to stay on courseand in the lead. I thought for sure I would bepassed going back up the steep hill to the finish,since that is my weakness, but I must havehad enough of a lead, because I crossed thelin e first. The only problem was that the racewas considered merely a scrimmage and didnot count officially, simply because it was soearly in the season. (Of course, that is why Iwon: nobody had trained harder than me overthe summer!)What are your most memorable races?It would have to be the 1990 Sectionals inNewark, and not just because we won or thatit was the toughest, hilliest course in SectionV! This particular race was unusual in severalother memorable regards. It was 70 degrees Fin November! It was the only race of the seasonin which neither Dan (the other co-captain)nor I finished first among our team. I ledthe team in the first half of the race, but thenJevon, the only junior among our top 4 runners,passed me climbing up Death Mountain.That itself was not a surprise (since uphills arenot my strength) but that I was unable retakethe lead afterwords and he continued to pullaway and that Dan was behind me and not insight, was. I felt I was not having a good race,and with Dan having a worse race, it seemedlike victory may be slipping away, but therewas no giving up. Descending the final hill~300m before the finish, I passed the runnerin front of me going twice his velocity as I typicallydid on steep downhills, which promptedhim to utter a profane word. (My coach sometimesjovially called me ”The Fastest DownhillRunner in Section V,” which might have beentrue---I was never passed going downhill---butit always seemed like a backhanded compliment!)Then at the worst possible spot, the bottomof the hill, I stubbed my one-inch spikeson the uneven ground covered with long grassand fell flat on my face and skidded to a stop,dissipating all of the kinetic energy I had accumulated.I was stunned; I had never fallen runningdownhill before and there was a momentof disbelief. Then I felt like not moving at all,out of a combination of physical exhaustionand psychological demoralization. I had beencounting on carrying the momentum I hadgained onto the flats, because my finish kickis lacking. Now that plan was shattered; I waslumbering, starting from both zero kinetic andpotential energy, on legs that did not want towalk, let alone run. One of the hardest thingsthat I have ever done was get back up on myfeet and resume running. I tried to minimizemy losses, running the last 200m as hard as Icould. After I crossed the finish line, I collapsedinvoluntarily; it was as though I had fainted,which has never happened to me either beforenor since. The race officials were yellingat me to get up and keep moving through theshoot and I retorted, ”I can’t!” The next momentI was surrounded by my coach, parents,and paramedics. It turned out my problem wassimply that I was dehydrated, and was back onmy feet in another minute. I did not drink nearlyenough before the race, because the waterbottles the team had back then were made outof a sof t plastic that leached plasticizers intothe water and tasted nasty. (This was before Iknew about bis-phenol-A, but I figured that itcaould not be healthy!) I had brought a bottleof Gatorade for myself, but Jevon, who hadhis best race of the season, swigged it before Icould drink it, much to my dismay! In the end,it was a great day, however; we had 3 runnersin the top 10 (Jevon, me, and Dan, in that order)and our team won the championship. Thedifficulties make the victory more appreciatedand memorable. And I will not forget the importanceof being well-hydrated!How do you train? Do you have trainingpartners?That is the problem: I do not train much,but that is about to change! I run 5-15km (usuallyon the shorter end) 1-4 times per week,although I might have gotten up to 5 times/week for a week or two before the Stockadeathon.That pales in comparison to how I usedContinued on page 9The Pace Setter – 7

Indian Ladder Trail Runs–2011John Boyd Thacher State ParkHaile’s Cave Picnic AreaEnter at Park Office — Park in Pool LotSunday – July 31, 2011Start Times9:00 am – 15K11:00 am – 3.5 mileDay of Race Registration7:45 to 8:30 am – 15K9:45 to 10:30 am – 3.5 mile15K and 3.5 Mile Trail RacesDirections from ...Albany: I-90 Exit 4 to Route 85 West for 11.5 mi. to top of NewSalem hill -- Right 4mi. on Rte 157 [Thacher Park Rd]Altamont: Route 156 [up the hill]; left at Route 157– Follow signs to Thacher Park.What you pay ...Pre-Registration [postmark by July 17]: $17 – Member; $20 – Nonmember/GuestJuly 18 to Day-of-Race: $20 – All (Mailed Reg’s must be postmarked by July 25)What you get ...Race entry; Shirt to 1st 300 registrants; John Boyd Thacher State Park entrypass; post-race refreshments; ½ BBQ chicken meal including baked potato, coleslaw, rolls, desert and beverage, or hot dog, hamburger or veggie burger mealincluding chips, desert and beverage.Course Descriptions ...maps available at www.hmrrc.com. Start and finish in frontof Haile’s Cave Picnic Area Marked course with water/aid stations on course15K – Loop – 97% natural surface – hiking & XC ski trails, wood roads– twochallenging hills–strenuous physical exertion–trail racing experience optional3.5Mi – Loop – 99% natural surface–rolling terrain and demanding hills–recommended for HS/College XC runners & novice trail runners of all agesHMRRC PicnicSponsors11:30 noon to 1:00 pm1 BBQ lunch included with race entryFREE!! ONLINE RACEREGISTRATIONAVAILABLE ATWWW.HMRRC.COMQuestions? Email mjkhome@verizon.netAwards15K & 3.5M racesOverall Male & Female WinnersAge-groups Winners: (2 deep)20-24/25-29/30-34/35-39/40-44/45-49/50-54/55-59/60-64/65-69/70+Scholastic Division [11-19 yrs] — (3.5Mi race only)featuring the 16th Anniversary of theNYS PARKS COMMISSIONER’S CHALLENGE CUPMale & Female winners & Age-group winners (2 deep): 11-12 / 13-14 / 15-16 / 17-19NO AWARDS MAILED & NO AWARD DUPLICATIONRegister Online or Mail w/check payable to HMRRC to: HMRRC, 1009 Tollgate Lane, Schenectady, NY 12303Name (print) Race [check races entering] 3.5 mile 15KAddress (Street/P.O. Bo x) Gender [check one] M FCity State Zip T-shirt [check one] S M L XLPicnic Choice [check one] chicken burgerPhone/Email DOB m m dd yyyy | | Age on 7/31/2011veggie burger hot dogPre-registration by July 17 [postmark] $17.00 HMRRC Member $20.00 GuestTotal enclosed $ ______________________July 18 to Day of Race$20.00 AllRead the following waiver carefully: In consideration of your accepting my application, I hereby release the State of New York, the NYS Office of Parks, Recreation and HistoricPreservation, Thacher State Park, Hudson-Mohawk Road Runners Club, race officials, and all persons and organizations involved in this event from all liability for any injury, losses ordamages to my person and property that I may suffer resulting from participation in this event. I fully recognize the physical dangers inherent in trail running and attest that I amphysically fit and sufficiently trained for this event and assume any and all risks that arise from my participation.Signature of applicant required [parent or guardian ,must sign for applicant under 18]8 – The Pace Setter

Profile of a Runner, cont. from p. 7to train, however. In the summer preceding mysenior year of high school, I ran twice a day, totaling10 miles every day, ascending over 700vertical feet every morning. I do not have anytraining partners yet, but hopefully I will soon.What are your current goals?First of all, I want to get back to the samecondition that I was in high school, and run5km races in under 6 minute/mile pace again.Do you have any future running goals?I finished third in my age group for two ofthe three races I ran last year, but the Stockadeathonstill eludes me. So, my goal is to finishthird in my age group in the Stockade-athonand under an hour this year. I intend to run amarathon for the first time this year and qualifyfor Boston, then run the Boston marathon nextyear (and get a good time doing it). A cyclingtour across Europe is something I plan to do.That is not running, but I will need to improvemy fitness a lot for it! I may also try to win theHighathlon, which involves 200km of cyclingwith over 11,000 feet of climbing on grades upto 23% followed by a marathon the next day.It is a lot, with double the amount of pedaling Ihave done on one day so far, but I ought to beable to handle it if I am going to cut through theAlps! (I figure I may be able to win it by attrition;after all there are not many crazy enoughto attempt it!)Do you have a philosophy of running?I just strive to be fast, smart, and biomechanicallyefficient while enjoying being outdoors(preferably off-road away from traffic) andcompeting or not. Decisions about when topass in a race are strategic. I try to not have toomuch excess vertical motion, since that wastesenergy I could use to propel myself forward.It is fun to zoom past people on training runswhen they appear to be working much harderthan me! (They usually do not hear me comingbecause, unless I am doing speed work,I breathe normally and quietly, and my shoesdo not pound the pavement hard enough to beheard over their own heavy breathing either.)Any funny stories?I happen to be one of the few runners involvedin an pedestrian-automobile collisionthat came out in better shape than the car! Itwas at a traffic light, where I was crossing abusy six-lane road (if you include the turn andmedian lanes.) I waited for the light and resumedrunning at the walk signal. A small carwas approaching on the right on the oppositeside of the road and it was decelerating for thered light and had plenty of distance to stop. Butit did not stop at the stop line as I had expected;it was on a collision course with me in thecrosswalk. I had been accelerating and I couldnot stop in time; I would have risked havingmy feet or legs run over if I tried. So, I endedup sprawled out on the hood, grasping anythingI could to keep from sliding off the frontof the car as it came to a full stop and being runover. As I rolled off the hood after the car wasstopped, my hand was still clenched aroundthe windshield wiper arm, which snappedin two near the pivot. I briefly chastised thedriver, told him he was lucky this was the onlydamage, and handed the dismembered wiperto him through the open window, telling him”here, this is yours.” The driver took the wiperbut otherwise just stared blankly, and did notsay as much as ”sorry.” Suffering only minorbruises and scrapes, I continued running, circlingaround the back of the vehicle; I was notgoing to put myself in front of that car again! Iwas not laughing at the time – I was quite upsetsince the accident could have been serious– but in retrospect there is some humor, givenhow it turned out. Score 1 for human versusmachine (with idiot human driver)! rNotes from a “Newbie”Race Directorby Dave WilliamsWhat a great experience! Thank you to allthose who helped make this year’s Mother’sDay Race a success! All of the coordinators,finish area volunteers and volunteers along thecourse did a great job doing their part. I wouldencourage everyone in the Hudson MohawkRoad Runners Club to volunteer at least onceper year. If you have the time and energy, youcould help manage one or more of the fantasticClub races!We lucked out this year with sunny skiesand 60 degree temperatures all morning. Thetotal number of runners was 138. That includedthe mother/daughter and mother/son teams.We did have a few issues to work through,but every race does. The wisest thing to do ishave experienced people help come up withthe best solution as quickly as possible. rCrunchless Nationby Mathew Nark,NASM, FMS, ISCRSA stable and strong core is an extremely importantcomponent to a runner’s success. Themain contributors of our core musculature supportour spine and provide a base from whichthe rest of our body will function properly.The core is our powerhouse - our musculoskeletalnerve center -that should be trained in afashion to produce maximal results. A stableand strong core will directly translate to improvedrunning efficiency, stamina, strength,and resistance to injury. Today, in mainstreamexercise circles, there is a lot of confusion onthe relevancy of crunches in our core trainingprograms. For years and years in high schoolsacross America, crunches have been used aspart of countless physical education classes.This has led many of us to believe that crunchesare a staple for core development.Current research by Stuart McGill, Professorof Spine Biomechanics at the Universityof Waterloo, points us away from the use ofcrunches. As a matter of fact, any type of exercisethat loads the spine and continuously flexesor extends the spine can be very detrimentalto the long-term prosperity of your spine. Thisinformation is especially critical to those with agenetic family history of spinal dysfunction.Each time you crunch you squeeze yourintervertebral disc in between the vertebrae.This movement can damage the facet joint,replicate the herniation mechanism, and putunnecessary stress on your discs. Some willnever develop a problem while others will overtime. By the time you figure out that you havecompromised your spine’s integrity, it is toolate. Think of your spine and its likeness to acoat hanger. What happens if you bend a coathanger over and over? Eventually, the hangersnaps and will be of no use to you. With yourspine it will just become dysfunctional, painful,and in the long run may require surgery.The core musculature is designed as aspine stabilizer and for torso support. The mainrecipient of all this misinformation is your sixpackmuscle. The rectus abdominus has beengetting used and abused for decades by all ofus in search of perfect abs. Unfortunately, thismuscle is designed for stiffness and rigidity,not loaded range of motion training. It is betterserved in a neutral position. That means, conditioningwithout range of motion and repetitivespinal flexion and extension.Programs like P90X, 30 day shred, andmany cross fit programs do not honor thisevidence based research. The evidence is outthere and will only be a matter of time beforeit hits the masses. For those of you that don’twant to take the chance, I would reconsideryour core training program. There are manyoptions to be considered when selecting yourcore exercises. Exercises like the plank, sideplank, birddog, and renegade rows are allexamples of fabulous alternatives to spinal destruction.Help support your back and vote fora crunchless nation! rThe Pace Setter – 9

Hosted By The For The Benefit Of The Anchor(Local Food Pantry)Race participants are encouraged to bring canned/nonperishablefood items for donation to The Anchor.8:30 A.M. Saturday, August 13, 2011Family Fun Run promptly at 8:30 AM10 Mile at 9:00 AM 5 K at 9:15 AMAll race activities (start, finish, awards, refreshments,entertainment) will take place at Castleton Elementary School at78 Scott Avenue, Castleton, NY 12033. Take I – 787 over the DunnMemorial Bridge to Rts. 9 & 20 East in Rensselaer. Go through3 lights, and bear right at the sign for Castleton (Rt. 9J). Go onRt. 9J to Castleton. In Castleton, turn left at the flashing lightat Steward’s onto Scott Avenue (Rt. 150). The CastletonElementary School is located on Scott Avenue about 1 milefrom Rt. 9J on the right. Persons traveling from other areasshould use MapQuest to obtain directions to the ElementarySchool. Parking is available at the CastletonElementary School and the surrounding streets.10 Mile and 5K• Pre – race registration: $20.00• Received after Aug. 5/Day of Race: $25.001 Mile Family Fun Run – 10 and under• $5.00/person or $15/familyRegistration for the Clove Run can be done Online atActive.com. See Clove Run Web Site for more information.10 Mile and 5K• Top 3 male and female runners• Top 3 runners in each age group division1 Mile Family Fun Run• Medals will be awarded to all finishers• Packet pickup will be in the cafeteria of the CastletonElementary School, all other activities will be outside onthe grounds of the school• No Duplication of AwardsCall 732-2940 or go to Clove Run Web Site athttp://www.vanrensselaerdivision.org/Clove_Run/_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _Complete application and mail to Greg DeJulio, 17 FrancisDrive, Wynantskill, NY 12198. Be sure to include a check forthe appropriate amount made payable to CRRC.Name _______________________________________Male ______ Female ______ Age _______Race: 5 K _____ 10 Mile ____ Fun Run ____Address ____________________________________City/Town ___________________ State _________EmergencyContact ____________________________________Phone (______) _______ - ________________Email Address _______________________________T - Shirt SizeSm. ______ med. ______ lg. ______ xl. ______Please Read and Sign: In consideration of the acceptanceof this application to participate in this race, I hereby releasethe sponsor and its affiliates from any and all liability orresponsibility for any injury or physical illness that may occuras the result of my participation in this event. I am physicallyfit to participate in the race event(s) indicated. Children mayonly run in one event, either the 5 K or the 1 Mile Kids FunRun. I also allow any photographs taken of myself during theevent to be used for publicity purposes.Signature ________________________________________Parent/Guardian __________________________________(if under age of 18)Date _______________10 – The Pace Setter

One Couple’s Journey to their FirstRace in Minimal Shoesby Jon and Katie AuyerJonThe Runnin’ of the Green was to be our firstrace unshod (i.e., in minimalist shoes). I hadbeen running in a pair of Vibram FiveFingersKSO’s since October of 2010, and had slowlybeen upping my mileage. I started off wearingthem as a supplement to a pair of BrooksLaunch, but eventually I made the switchpermanent. My distances were topping offbetween 5-6 miles, so I figured that running arace slightly longer than a 5K would allow menot only test my speed and pacing, but to seehow minimalist running really felt.The morning of the race was a bit brisk, butI decided to forego wearing my Injinji socksfor the natural feel of just my KSO’s. The racestarted off well. The field of runners being of adecent size, Katie and I hung back a bit and Istayed with her for the first mile or so to makesure my feet felt good and to chat her up onhow she felt. After mile one I sped up, increasingmy pace from 18:27 for the first two milesto 15:06 for the last two miles. To be honest, Idid not plan on picking my pace up that much.I was not sure my feet could handle it, but everythingfelt so good so I decided to just gowith it and see how I did. Not only did I finishwith a decent time of 33:15, but also I hadnone of the post-race pain from when I ranshod (no ITB or gastroc pain). It was also niceto see two other runners in Vibrams (both inBikilas), and I was able to have a conversationwith one about the pros and cons of running inminimal shoes.Katie and I are both still learning to adapt torunning unshod, but the Runnin’ of the Greenwas a great race for us to begin this journey.Plus, we both had a lot of fun, and ultimatelythat is what keeps me running.KatieMy experience running in minimalist shoeshas been somewhat different from Jon’s. I onlystarted my barefoot/minimalist shoe running inJanuary. Now, this is not a lot of time to buildup the muscles in your feet, which have beendormant for years of shoe wearing (especiallyconsidering that Runnin’ of the Green was inMarch). Even with the little time I had in VibramFiveFingers leading up to the Runnin’ ofthe Green, I still decided to run the four mileroad race in my KSO’s.The day was cold and my feet felt stiff.When changing over from shoes to minimalistfootwear, you have to “let go” of a few things,chief among them being your previous milesplits. Although, with more practice I havecome to realize that I can run almost as fastin my Vibrams as I did in my old shoes! Soshivering and stiff, I set out and hit mile one10 minutes in. This is a slow split for me, and Ihad to remind myself that it would take time toget back to 8:30-9:00 minute miles barefoot.In the end I was able to pick up my pace andfinish well under 40 minutes (37:11).After the race I had one clear realization:walking and running in January and February,and then half of March was not enoughpractice in Vibrams to comfortably run fourmiles. My form fell apart as I ran the last halfmile. If you ever make the transition to minimalistshoes, GO SLOW! Your form will definitelychange, and it will take time for your feetto adjust. Listen to your feet and your body; itwill make for an easier transition.(This is an adaptation from our blog, nomeatbarefeet.wordpress.com.)rThe Pace Setter – 11

3rdAnnualCamp Chingachgook ChallengeHalf-Marathon & 10k Raceand Family Fun DaySaturday, August 6, 2011Half-marathon start: 8am 10k start: 9amCourse:Transportation:Entry Fee:Half‐Marathon: This surprisingly fast course starts at the Lake George Elementary School and runs along thescenic east shore of Lake George, before finishing at Camp Chingachgook10k: Is an out and back course, starting and finishing at Camp ChingachgookFree transportation will be provided from Camp Chingachgook to the Half‐Marathon start before the race, aswell as from the finish back to the start after the race.Half‐Marathon – $30 if received by July 6, 2011, $40 after July 9 or day of race10k – $20 if received by July 6. $30 after July 9 or day of raceT‐Shirts: T‐Shirts guaranteed to all runners registered by July 6, 2011Awards:Post Race:Registration:Prizes for Top 3 male and female overall finishers1 st place male and female in: Under 20, 20‐29, 30‐39, 40‐49, 50‐59, 60‐69, 70+Prizes for each race. No duplication of prizesBring your bathing suit and towel for the post race bash in Lake George! Relax with family and friends as youreplenish yourself with our full post‐race BBQ. In addition to a post race cook‐out, all runners and their guestswill have full access to Camp Chingachgook’s facilities, including: changing room and showersTo register online, with no service charge, go to www.AREEP.comOr, return application, with a check made out to AREEP, to:CCC, c/o AREEP, PO Box 38195, Albany, NY 12203For more information: visit AREEP.com or email info@areep.comMission: To put Christian principles into practice through programs that build healthy spirit, mind, and body for allCourse Records:Half Marathon: Shaun Evans 1:12:17 10k: Mark McKenzie 37:14Kari Gathan 1:27:00 Katherine Cimonitti 40:53First Name: ________________________________________ Last Name: __________________________________________________Address: ______________________________________________________________________________________________________City: _____________________________________________ State: ___________________________________ Zip: _______________Email: ____________________________________________ Phone #: ________________ Shirt Size: S M L XLEvent: ½ Marathon 10k Gender: M F Age on day of race: _______ Date of Birth: ___ / ___ / ________In consideration of accepting this entry, I, the undersigned, intending to be legally bound hereby, for myself, my heirs, executors and administrators, waiveand release any and all rights and claims for damages I have may have against Albany Running Exchange Event Productions (AREEP), CampChingachgook, and any sponsors, as well as any person involved with this event. I fully understand that I, or the person I am responsible for, hassufficiently prepared for this race. My physical condition has been verified by a licensed medical doctor. I hereby grant full permission for AREEP and/orCamp Chingachgook to use any photos, videos, or any other record of this event for any purpose whatsoever and without compensation.________________________________________ _______________ ___________________________________________Signature Date Parent or Guardian (18 or under)12 – The Pace Setter

31 st Bill RobinsonMaster’sChampionship10Kby Joan CelentanoThe morning of April 31, 2011 was the annualrunning of the Masters 10k – an event thatbrings runners that are age 40 and over togetherfor a test of stamina and strength! The weatherwas about as perfect as you’re going to get- sun/cloud mix, slight breeze and 50 degrees.104 runners toed the line that morning. Thefirst to cross finish line was Ben Greenberg,running a fine 35:36. Ben led the race for theentire course. He was followed in second placeby the amazing Derrick Staley in 36:17. Thirdplace went to my Team Utopia teammate JonRocco, who continues the tradition of HMRRCpresidents that are great runners!!On the women’s side we had Anne Bensonas the first female coming in at 40:28. Sheis also the first woman to have won the racefour times! Congrats on that, Anne! The everfastJudy Guzzo took second place in 41:53.Nancy Nicholson came in third with a strongshowing at 42:08. The women’s course recordholder, Emily Bryans, was unable to run due toa hamstring injury.The masters’ course takes you over a challengingset of hills – none of which are harderthan the hill you encounter after the 5k turnaround.This hill brings you uphill past a cemetery.My lungs and legs are usually burningso bad at this point that I just have to makemyself put one foot in front of the other andmove forward to that fourth mile mark! At theend of this race you always feel like you haveaccomplished a great feat!Race Director Jim Tierney once again rana smooth event, making it look effortless ashe always does! Jim would like to SINCERELYTHANK all the volunteers that day, with specialthanks to Tom Adams, who marked the coursethe day before. Ed Gillen also handled a bunchof tasks that day including driving the Club van.Other volunteers were Marcia Adams, KatherineAmbrosio, Emily Bryans, Jim Bowles, MikeCaccuitto, Karen Dott, Rich Eckhardt, RalphFeinstein, Pat Glover, Willie Janeway, VinceJuliano, Bob Knouse, Betty and Armand Langevin,Barb Light, Judy Lynch, Charlie Matlock,Rob Moore, Joan and Lowell Montgomery, EdNeiles, Ginny Pezzula, George Regan andBruce Vandewater. A heartfelt thanks goes outto all of you!I always feel a family type of atmosphere atthis race- masters runners coming together fora challenging event and making it through ittogether! There were great refreshments afterwardsas always! And this year we got USATFhand towels as part of the awards, which werea different and nice touch! Looking forward tothe 32nd running of this event in 2012!! rSubmissions for theAugust Issue of The Pace SetterArticles:Deadline is June. 25. Submit to: Editor, pscontenteditor@gmail.comAdvertisements:Deadline is July 1st. Contact Jim Tierney (Advertising Director) toreserve space, at 869-5597 or e-mail: runnerjmt@aol.comAds should be sent to:C Allen, 179 Hollywood Ave., Albany, NY 12209 or e-mail ad to:callen@gscallen.comHigh resolution black & white files required (pdf preferred, no compression). No filesfrom MS Word, MS Publisher or Word Perfect. Full page ad size MUST be 7-5/8”wide by 10” high. Contact Cyndy Allen at callen@gscallen.com for further info.HMRRC Nominations and ElectionsElections for the HMRRC officers for the coming year will be held in September. A nominatingcommittee has been formed to select candidates. Vacancies exist for the position of President,Executive Vice-President, Vice-President for Finance and Secretary. Additional nominationscan be made by petition. Any Club member can be placed on the ballot if nominated by onepercent (1%) of the total membership of the Club as reported at a Club meeting no later thanJune 30 or at least ten (10) members, whichever number is greater. Signatures must be ofmembers in good standing as of June 30th of that year. Nominating petitions will be acceptedand verified by the Election Committee at a Club meeting no later than July 31st. Send petitionsto HMRRC, P.O. Box 12304, Albany, NY 12212.The Pace Setter – 13

PRESENTS 28TH ANNUALChris Thater MemorialDEDICATED TO CHRIS THATER WHO WAS KILLED BY A DRUNK DRIVER.5K RUNAugust28, 201110 a.m.Recreation Park,Binghamton, New York$20,000 IN CASH AND PRIZES!Premier SponsorsBanking with a PurposeEvent also features an Expo, foodconcessions and Music Festival!gift certificatesfor age group winnersPair of B-Sens AHL ticketsawarded every 50 placesTo registeron-line visitFor more informationvisit www.bcstopdwi.comElite Athlete assistancecall 607-761-3953or email gtabeek@gmail.comGoldMedalSponsorsWWW.BCSTOPDWI.COM14 – The Pace Setter

100 th B2B 12K –The Sideshow Awards Go Westby Bob KopacThe first article I ever wrote was in 1996about Sideshow Awards I gave to costumedrunners at the 100th Boston Marathon. Onerunner ran with an 8-foot tall replica of the OldNorth Church steeple strapped to his back. Igave him the “Go-to-Church,-Church-to-Go”Award. He had a sign saying he had carriedthe steeple at the San Francisco Bay to Breakers12K. Fast forward to 2011 and the 100thanniversary of B2B -- it was time for the SideshowAwards to head west!B2B has a split personality. There were eliteathletes such as Meb Keflezighi and B2B winnersRidouane Harroufi of Morocco and LinethChepkurui of Kenya. There also were participantswho dressed in elaborate costumes – ornothing at all. It IS San Francisco, after all. It is arace you do not necessarily win by a nose. Toencourage costumed runners, B2B gives prizesin 5 separate costume categories – perfect forthe Sideshow Awards.My wife Lynne wore everything pink: angelwings, tutu, iRUNLIKEAGIRL top, fingerlessmesh gloves, headband with a flower, hair extensions,peace sign socks, and a magic wandto keep the rain away. Our friend Pat DeHavenwore a samurai headband; during the race arunner informed him that he was wearingit upside down. Since it was San Francisco, Iwore a purple tie-dye T-shirt adorned with alarge psychedelic peace sign, with spandexshorts, knee socks, wristbands, and head bandannaall emblazoned with peace symbols.Peace Out.I obtained press credentials. However, insteadof shooting at the start or finish lines, Ihad the bright idea – or so it seemed at thetime – to run the race carrying a heavy SLRcamera. What was I thinking? Although I hadtrained for a 12K, I had mistrained for this race.While running, I would see costumed runnersin front of me, so I would sprint to get ahead ofthem, stop, spin, and shoot the photos. I calledit my “Run-and-Shoot” Offense. I ended upsprinting the entire 12K while photographingthe following Sideshow Award winners:The “Hitting the Wall” Award goes to therunners wearing walled costumes, one ofwhich said, “Does This Wall Make Me LookFlat?”The “We Who Are About to Sweat, SaluteYou” Award goes to the runner dressed as aRoman soldier.The “Spawn of the Dead” Award goes tothe salmon runners who started at the finishline and ran to the starting line through thestream of runners – a B2B tradition.The “Play Miss Deed for Me” Award goes tothe group of women wearing beauty pageantgowns and sashes that read “Miss Behaved”,“Miss Conduct”, “Miss Read”, “Miss Managed”,and “Miss Deed”.The “Breakfast at B2B” Award goes to therunners dressed in Tiffany & Co. blue boxes.The “Udder Madness” Award goes to therunners dressed as cows.The “Project Runway” Award goes to thefemale runner who cut her bib number in halfand used the halves to cover her bra.The “Let Them Eat Cake” Award goes tothe runner wearing a cake costume with oneenormous candle.The “Gone With THE WIND” Award goesto runners at the finish line wearing sheets, eachsheet having a single word: “SIX”, “SHEETS”,and “TO”, and whose teammates appeared tohave gone.The “Billy Joel Scenes from an Italian Restaurant”Award goes to the runners dressedas tables with red-and-white-checkered tablecloths,food, wine glasses and wine bottles.The “B2B Can Be Hazardous to yourHealth” Award goes to the runners dressed inhazmat outfits.The “Kermit Green with Envy” Award goesto the runners dressed as Muppets who mademost other competitors green with envy.Speaking of green, the “I’m Melting! Not!”Award goes to the woman dressed as theWicked Witch of the West who survived the5-minute drizzle during the race.The “Ghost of B2B Past” Award goes to thefamily dressed in gray formal wear and grayface paint to represent the participants of theinaugural Cross City 1912 race, which later becamethe Bay to Breakers 12K.The Gypsy Rose Lee” Best Costume Awardgoes to the 2 women covered head to foot inballoons.The http://tinyurl.com/B2B2011PhotosBy-BobKopac web site contains these and otherG-rated photos. I created a separate URL containingphotos for mature audiences. Duringthe race I ran behind 5 nude men and a nudewoman. I sprinted ahead of them, spun, andtook photos. After they passed me, I founda string of beads on the ground. I picked upthe necklace, sprinted, and said, “Hey, nakedlady!” When she turned, I handed her thebeads and said, “It’s Mardi Gras!” She smiledand put on the necklace. That meant I HAD tosprint ahead of her to take shots of her wearingthe beads. No wonder I was tired at the end ofthe race! rThe Pace Setter – 15

Help Wanted:NOEXPERIENCENECESSARYVolunteersneeded at thefollowingraces:Indian Ladder:July 31HMRRC Picnic:July 31Tawasentha XC 5KSeries:August 8, 15 and 2216 – The Pace SetterSEFCU 5K:September 5If interested, contactMarcia Adams,Volunteer Coordinator,at 356-2551 ormadams01@nycap.rr.comIt’s not just about running…DeGrazia Sets the Standardof Marathon Excellenceby Vince JulianoHMRRC Hall of Famer Dale Keenan won14 marathons two decades ago and is generallyregarded as the best male marathoner everfrom this upstate NY region. Keenan’s resumeincludes winning the Mohawk Hudson RiverMarathon six times while setting the courserecord 2:20:59 in 1984. Keenan also had themental fortitude to win the HMRRC WinterMarathon six times. Add in two WineglassMarathon victories in western New York andone could see why his Hall of Fame plaqueis inscribed “Marathon Master.” Keenan builtmost of his impressive resume as an open runnerbut went out in style, grinding out a closevictory at the 1995 Mohawk River Marathon,his last at age 45 in 2:35:06.As one remarkable local marathon careerwas ending, another was just getting underway.For it was just one year earlier at the 1994New York City Marathon, that a 43 year oldwoman made her marathon debut, running asolid 3:30:41 in typical anonymous fashion.17 years hence the ageless Martha DeGraziarecently completed her 70th marathon at the2011 Boston Marathon placing 3rd in her newage-group with a superb time of 3:28:29. Atage 60 her Boston Marathon time was slightlyfaster than her Boston effort the previous year,3:28:51, which was also faster that her 2009Boston posting of 3:29:39. She has now placed2nd or 3rd in her age group at this major marathona remarkable 4 times.It is said that the great athletes make thegame look easy. For most of us, finishing amarathon is a lifetime goal, and a talented fewcan run the distance competitively for severalyears before higher mileage and repetitive impactwear us down. DeGrazia is the rare exception.She has averaged 4 marathons a yearfor over 17 years while running the distancenot just to finish but to race competitively fortime. In addition to her impressive accomplishmentsat the Boston Marathon, DeGrazia hasplaced in her age group at Chicago, Houston,Philadelphia, New Orleans, Phoenix, and theMarine Corps Marathon in Washington, DC.One of her career marathon highlights waswinning her age group at the New York Citymarathon after turning 50.DeGrazia has also had similar success atthe local MHR Marathon, but she enjoys travelingto new places while experiencing differentmarathons. In recent years she and her significantpartner Ralph Feinstein have selecteda European city to visit annually, with the maincriteria being that the city offers an interestingmarathon. Her partner speaks several languagesand handles most of the logistics allowingDeGrazia to focus on what she does best, running26 miles efficiently while finishing nearthe top of her age group class. DeGrazia hasa dozen international marathons to her credit,and has placed in her division in more thanhalf of them. Along the way, she has won quitean impressive variety of hardware, with importedcrystal being her favorite.After debuting at the marathon distance inNYC, DeGrazia ran a masters personal best of3:14 at Tucson five years later at age 48 andfollowed with career best 3:13 at the BostonMarathon at age 51. The 2011 Boston Marathontime of 3:28 was her first attempt sinceturning 60.So what is the secret of her remarkable durabilityand mental toughness, which allowsher to pick up the pace in the later stages ofa marathon when everyone else is slowingdown? How is she able to recover sometimesonly hours after a grueling event and to racenearly every weekend while remaining void ofserious injury?DeGrazia will dispute any adjectives thathighlight her ability, as she insists that whatshe does is hardly worthy of distinction. Howevershe credits cross training, in particular theaerobic exercise she gets from swimming for90 minutes in the pool daily for helping hermental focus and giving her confidence andthe ability to know that she can keep goingwhen she begins to feel fatigued. Says De-Grazia “ I swim 2 miles rather regularly andI consider it similar to running in that the fullbody is involved and it takes focus to stay onpace. I swim at one speed, not fast. I think allI have is endurance, the focus and the abilityto adjust pace if I sense myself getting tired orfeeling good.”She also credits good genes, as she claimsto have inherited her mother’s high energylevel.DeGrazia prefers anonymity and oftenclaims that her pace is slower than most ofher Willow Street AC teammates. What shedoesn’t say is that she trains with a top-tierregional racing team where she is the seniormember by a generation. Team captain EmilyBryans speaks on behalf of the team when shesays “Martha is an inspiration to all of us, bothas a person and an athlete. Her marathon recordspeaks for itself and we all hope that wecan accomplish some of her success and maintainthe same kind of energy and enthusiasmthat she has.” r

2011 Bill Shrader Sr. ScholarshipWinners Announcedby John ParisellaVoorheesville’s Jolie Siegel, Catholic Central’s Chris Herbs, and Saratoga’sBrianna Freestone and Sam Place awarded a total of $10,000.00The Bill Shrader Sr. Memorial Scholarshipshave been established by the HudsonMohawk Road Runners Club in the memoryof Bill Shrader, an outstanding lifelong runnerand one of the founding members of the HudsonMohawk Road Runners Club. The purposeof the scholarship program is to encourage andsupport young runners in their efforts to makerunning a lifelong part of a healthy lifestyle.On an annual basis, four $2,500 non-renewablescholarships will be awarded to two maleand two female runners in Section Two whoare planning to attend a college, university orcommunity college full-time. The winners ofthe 2011 awards were chosen from among theapplicants by a committee comprised of JonRocco, HMRRC President, John Parisella, ExecutiveVice President, Joan Celentano, ChrisRush and Ken Skinner, based upon a packageof information including athletic and academicachievements, extracurricular activities andcommunity service, and letters of reference.This year’s winners include a pair of scholar-athletesfrom Saratoga High School, BriannaFreestone and Sam Place, Voorheesville’s JolieSiegel, and Catholic Central’s Chris Herbs. Thecommittee members were unanimous in theirselections, which were based upon criteria developedby the Hudson Mohawk Road RunnersClub.Brianna Freestone has been a member ofthe Saratoga cross country and track teamssince the eighth grade as well as the KineticRunning Club, and she has competed at thenational level numerous times. In the 2010 IndoorNational Championships her 4 x mile relayteam placed 5th, and in 2011 the team improvedits performance to 4th place. Briannais ranked 7th in her class, having taken honorsand AP Language Arts and History, and hasan impressive list of activities including servingas the school newspaper editor this year,National Honor Society since grade 10, andmusical training in piano and saxophone sincethe age of seven, as well as performances inannual NYSSMA solos, Symphonic Band andJazz Concert Band, All-City and All-CountyBand, and the All-American Jazz and All-American Music Festivals in Orlando, Florida.Brianna feels that once having achieved theopportunity to compete at the highest levelsand having already achieved the measure ofconfidence required, she realized the continuedimportance of setting goals and chasingafter them. Brianna plans to chase them intoMarist College in the fall.Jolie Siegel, from Voorheesville, indicatedthat she had been hooked by running competitivelysince the very first opportunity to racein the 7th grade. Jolie began as a jumper andsprinter but she gradually became interestedin the “insane” sport of cross country which,she heard, involved running three whole milesin rain, sleet, snow and ice. A member andleader of the National Honor Society as an11th and 12th grader, Jolie is also a musicianand plays the oboe in the school band. Jolie isin the Drama Club and Select Choir, and hasheld leadership positions in the school SADD(Students Against Destructive Decisions) chapterand student government. Jolie is a lifeguardand has taught in the community YMCA learnto-swimprogram for three years. Running is an“irreplaceable” part of Jolie’s life and she plansto run in college as well as afterwards - withher adopted family of runners wherever shefinds them – because she believes that she’llfind runners/friends who will joyfully run withher through the worst conditions as well as thebest, suffer the toughness of races and make itthrough together with flying colors!Sam Place lists running as his passion andhe has been a captain of his Saratoga Springsteams in cross country, indoor track and outdoortrack since 2008 and has twice been honoredas the Saratoga Springs Most OutstandingAthlete for Track and Cross Country. Thisbroad running experience mirrors his experiencein the school and community, as he hasbeen a member of the National Honor Societyand has been recognized as a Scholar Athletefor the past four years. Sam is a member of thejazz and wind ensembles at his school, andhe is a trombone tutor. Sam is a member ofthe French Club as well. Sam’s activities in thecommunity include coordinating the neighborhoodfood drive and volunteering at theHalfmoon Town Court. Sam’s appetite for hischosen sport – having run over 10,000 milesin the past five years – has led to the 7th fastesttime ever recorded at the Saratoga State Parkcross county course, and 2nd and 3rd placefinishes in the 2010 NYS High School CrossCountry Championships and 2010 New YorkNike Cross National Championship, respectively.Despite these achievements, Sam hashad to leave room for regular employment atthe local Ben and Jerry’s where, were it not forhis “dogged pursuit of running excellence, hemight otherwise be managing the shop,” accordingto his employer.Chris Herbs of Rexford was encouraged torun as a freshman in high school by his mom,also a runner. Initially hesitant due to pain in hisjoints caused by rheumatoid arthritis, he gaveit another look and has never looked back onhis way to, eventually, breaking a 15-year oldrecord on the home cross country course! Thetwo-year Catholic Central XC, indoor trackand outdoor track captain has been named aBig Ten Cross Country All Star for three consecutiveyears. In school he serves as an ExecutiveBoard member of the Student Council,as Leadership Board member of the Key Club,and as a peer tutor. Chris has volunteered as acourse marshall at numerous fundraising roadraces.Chris Herbs is described as somewhat of anatural leader, teacher and coach. For example,Chris is a youth hockey assistant coach and referee.In addition, Chris has taken novice membersof his school cross country team under hiswing and taught valuable lessons about training,race strategy, and the real value of teamcamaraderie. Chris has been credited with unselfishlymentoring a younger team member toa point at which the younger member may attimes outrun Chris in a race! Through Chris’friendship in running and commitment to thesport, the younger teammate has realized a talent,a lifelong passion and lifelong friendship.There were many deserving applicants forthe 2011 Bill Shrader Sr. Scholarships. The selectedrecipients represent many of the bestreasons we all run: the friendship, the will toput in “10,000 miles” to achieve a goal; theleadership and willingness to volunteer; andthe sheer joy of running. The Hudson MohawkRoad Runners say “Congratulations” toBrianna, Jolie, Sam, and Chris and wish themas well as the other applicants good luck intheir future plans. rThe Pace Setter – 17

MISSING LINK?Shires of Vermont Marathonby Gina MauroEat well,train well,have moreenergy!This newedition canhelp you:• enjoy better workouts• achieve your desired weight• feel better all day.New runnersand hungrymarathonershave morefun if theyfuel well.Don’t letnutritionbe yourmissinglink!ORDER:___ Food Guide for Marathoners $22___ Food Guide for New Runners $22___ Sports Nutrition, 4rd Edition $26Name __________________________________Phone__________________________________Address _______________________________________________________________________Order online: www.nancyclarkrd.comOr, send check to Sports Nutrition ServicesPO Box 650124, West Newton MA 02465Ph 617.795.1875 • MA Residents: +6.25% tax18 – The Pace SetterI ran track in high school and was terribleat it because my physique resembled that of avery sturdy tree. The best thing to come out ofmy short-lived tenure on the Niskayuna trackteam was that I made one friend who didn’tcare that I was terribly slow. I promise this isnot a cheesy friendship/running story. As Imentioned, my physique was not conduciveto propelling myself through space by footdriven-forcealone, so I quit the team, swearingnever to run again.About year ago, I caught the bug. Two girls Iwas working with on a farm in California ran a4.5 mile loop on a regular basis. I both enviedthem and thought they were totally insane. Idid my yoga practice every morning beforework and every evening after, but I couldn’tfathom having the energy to run 4.5 miles aftera day of physical labor. I often had long andborderline irate conversations with one of theboys I worked with, about how much we mutuallydespised running and would never doit, ever.I’m sure you can see where this is going. Soplease don’t cringe at the next part. The townI lived in was home to a shed/closet-like structurein the middle of the village know as “thefree box.” I found a pair of gently worn NewBalance sneakers in just the right size. It was obviouslya sign, and my journey began the nextday. It took me an hour to run-walk-jog-hobblethe 4.5 mile loop, I think I even cut it downby half a mile by cutting through a horse field.I was awful at running, felt exhilarated afterwards,though angry and despondent during.This past October I was also reunited withmy high school track friend who allowed meto run with her almost every day, even thoughI still struggled to run three miles withoutstopping. Nonetheless, we promptly startedresearching marathon training schedules andsearching for local marathons to register for.We read tons of articles about first time marathoners,and our conversations during our runsoften turned to how we would have to be carefulnot to get addicted to marathoning, like thatwas our biggest obstacle.We spent the winter training for the Shiresof Vermont Marathon on May 15, 2011. Weran in the snow and on the treadmill. We foundthe best thing to do was go to the GuilderlandYMCA on a Sunday because they had big windowsright in front of the treadmills, and thenafterwards, we would luxuriate in the hot tub.The winter months were somewhat of a scrambleas we increased our mileage and foughtwith all our sanity against the winter which washolding on like grim death well into April.Somehow, at the same time as winterdragged on, the days ticked by too quickly,with May 15 approaching at the speed of light.The days grew warm and bright and I felt lighton my feet. Spring invigorated and inspired everystep I took. I felt ready. I ran my 20 milesthree weeks before the marathon then began,astutely, to taper off. I even began a joggingcommute 7 miles to and from work, carryingonly the lightest pants and shirt in my backpackto change into. The week before the marathonwas crystal clear. Each morning I woke up toblue skies, chirping birds and balmy temperatures.The clouds rolled in a couple days beforethe marathon. They rolled in slowly, in that waywhere you know they’re going to stick aroundfor a while before they roll out just as slowly.I did nothing the two days before the race,resting and hydrating my body and mind.Drizzles woke me on Sunday May 15, andclouds draped the landscape. Our drive fromAlbany to Bennington was beautiful, through acalm gray whose clouds did not compromisethe view. It was actually the perfect weatherfor a long run. The start line felt much like acasual gathering of friends contemplating a casualjog through southern Vermont. I had readthe previous night that 366 participants wereregistered, but my scan of the crowd yieldeda rough estimate of 200. I knew that the eventorganizers had hoped for a larger turnout afterhaving the marathon certified. Even so I appreciatedthe small crowd.My friend and I ran the first three miles waytoo fast, gabbing away and enjoying the factthat it was not raining. We passed through abeautiful covered bridge, whose amazingacoustics were utilized by a bagpiper serenadingour run. Water and Gatorade was consistent,every two miles and always served witha smile. My friend and I split off around mileten, as she is much faster than me and felt thatshe had spent enough time reserving her energy.Then the rain came down. I enjoyed it.I ran with an alternating cast of characters aswe played leapfrog with one another for theremaining 16 miles.As a dedicated yogi and yoga instructor, Ihad sworn to take breaks every few miles tostretch, but something about the rain and an almostcompetitive state of mind (kept me fromdoing so. I plugged along. I felt really good. Ienjoyed the rain, I made jokes with passersby,“Hey! At least we won’t have to shower afterwards!”I honestly felt worse for the volunteersat a certain point than for the runners. Theyhad to stay in one spot, while we got to explorethe rolling hills and green vistas of an absolutelybeautiful area. There was a particular groupof cheerleaders who moved from spot to spotcheering us on. I would not have recognizedthem as the same group of people had it notbeen for their colorful costumes and outlandishwigs. They were absolutely integral in keepingup my morale during some miles where noone else was around. In general I love runningand other meditative activities because I lovebeing alone with my breath and my thoughts,but there were a few points where I started tothink I took a wrong turn because I saw no oneahead or behind me. I consoled myself simplyby knowing that Vermont is a relatively smallstate and I would eventually find my way toContinued on page 21

The Athlete’s KitchenEach year, more than 5.000 health professionalsgather at the Annual Meeting of the AmericanCollege of Sports Medicine (ACSM; www.acsm.org). At this year’s meeting (Denver, June1-4, 2011), exercise physiologists, sports medicinedoctors, and sports nutritionists sharedtheir research and offered updates. Here arethree updates that might be of interest.The power of exercise“Exercise is medicine” is the slogan forACSM’s public health campaign to teachpeople the importance of living an active lifestyle“Exercise is better than medicine” wouldalso be a good slogan! According to Dr. KarimKhan of the University of British Columbia,lack of physical activity is the biggest publichealth problem in the 21st century. (I know, Iam “preaching to the choir” because you arealready active. But I’m sure you have friendsand loved ones who spend too much timeon the couch. Please pass along this messagealong to them.)We know that exercise can reduce the riskof heart disease, certain cancers, dementia,and other diseases of aging. But what mostpeople don’t know is 16% of North Americanswill die from low fitness/sedentary lifestyle.That’s more than the 14% of people who willdie from “smokerdiabesity” (smoking, diabetes,and obesity combined). (1)If exercise is so good for us, why are somany people failing to exercise regularly? Andhow can we get them to exercise by choice?Incentives work in the short term. That is, employeeswho get a discount on their health insurancepremium will initiate an exercise program.But in the long term, people maintainan exercise program if it gives them pleasure,makes them feel good about themselves, improvestheir mood, and offers friendship.Wanna-be exercisers should take weightloss out of the equation. That is, if they areexercising just to lose weight, what happenswhen they reach their goal? They’ll still needto keep exercising to maintain that fat loss, sothey had better start a program they are interestedin enjoying for the rest of their lives!Just as MDs monitor blood pressure andweight, they should also monitor physical activity.Thanks to ACSM’s Exercise is Medicinecampaign, doctors are now being encouragedto prescribe exercise to their overfat, underfit,(pre)diabetic clients, telling them how often,how hard, and how long to exercise. This writtenprescription has been shown to help improveexercise compliance.Exercise, Injury and Creatine:Updates from ACSMNutrition for injuriesUnfortunately, part of being a runner seemsto entail being injured; no fun. Runners with injuriesshould pay attention to their diet. If theyare petrified of gaining weight (yes, petrified isa strong word, but it seems fitting to many injuredathletes who seek my counsel), they mayseverely restrict their food intake. One marathonerhobbled into my office saying, “I haven’teaten in two days because I can’t run.”While injured runners do require fewer caloriesif they are exercising less than usual, theystill need to eat an appropriate amount of fuel.Injuries heal best with proper nourishment.For example, if you have had surgery (suchas to repair a torn ligament), your metabolicrate might increase up to 20%. Using crutchesincreases energy expenditure by 5 to 8%. If awound happens to get infected, metabolic ratecan increase by 50%.When injured, you want to eat mindfully, sothat you eat enough calories—but not too manycalories. Before you put food into your mouth,ask yourself: “Does my body need this fuel?Will this food provide nutrients to help my injuryheal?” Your mind may want excessive treatsto comfort your sorrow, but the nutrient-poorcookies that help you feel happier for a momentcan contribute to undesired fat gain that will increaseyour misery for the long run.If you have ever had a broken bone, youhave seen first-hand the muscle wasting thatoccurs when, let’s say, a leg has been in a castfor 6 to 8 weeks. The good news is, accordingto Dr. Stuart Phillips of McMaster University,muscle strength and power returns quickerthan muscle size. You can minimize excessivemuscle loss by eating adequate protein. Thetypical (and adequate) protein intake is 0.5g protein per pound of body weight per day((1.1g/kg/day). During recovery, a better targetis about 0.7 g pro/lb (1.6 g/kg). For a 150-poundathlete, that’s 75 to 105 g protein for the day,an amount easily obtained through your diet.Simply choose a protein-rich food at each mealand snack throughout the day to help maximizehealing and minimize muscle loss.Creatine and healthCreatine has been shown to enhance performancein sports that require short bursts ofenergy (including sprinting, soccer, ice hockey,weight lifting). The question arises: Is creatineharmful? According to Eric Rawson, PhD ofBloomsburg University in PA, creatine is safe.Although critics have tried to implicate creatinein athletic events that resulted in death,other factors were involved, such as excessiveexercise in extreme heat (2, 3, 4).The NCAA and other sports organizationsdiscourage the use of creatine in teenageathletes. Teens who take creatine while theirbodies are growing will never know how wellthey could have performed with simply a goodby Nancy Clark, M.S., R.D.sports diet and hard work. The question arises:Will athletes who take creatine be enticed totry other ergogenic aids, such as harmful andillegal steroids? The answer is unknown.On a daily basis, the brain uses creatine tohelp us think and process. (Thinking requiresquick energy, and creatine enhances that metabolicpathway.) Taking creatine supplementscan increase brain creatine by 4 to 9%.When the brain is tired, as happens withsleep deprivation, creatine may be able toenhance brain function. For example, sleep– deprived rugby players who took creatineimproved their accuracy when throwing a ball(compared to those who did not take creatine).The effect was similar to if they had taken caffeine,another alertness heightener (5).Creatine might be helpful for athletes whosuffer a concussion. Research with animals suggeststaking creatine pre-concussion enhancesrecovery (6). Granted, few athletes know whenthey will get a concussion, but anecdotes tellus that hockey players who routinely take creatine(and have higher brain creatine statusthan athletes who do not take creatine) reportenhanced recovery. In certain medical situations(such as muscular dystrophy, Parkinson’sdisease), creatine can also have a health-protectiverole.Nancy Clark, MS, RD, CSSD (Board Certified Specialistin Sports Dietetics) counsels casual and competitiveathletes in her practice at Healthworks, thepremier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook and foodguides for new runners, marathoners, and soccerplayers are available at www.nancyclarkrd.com. Seealso sportsnutritionworkshop.com for her upcomingWestern US workshops.References:1. Blair, S. Physical inactivity: the biggest publichealth problem of the 21st century. Br. J Sports Med.2009; 43;1-22. Persky AM, Rawson ES. Safety of creatine supplementation.Subcell Biochem. 2007;46:275-89.3. Dalbo VJ, Roberts MD, Stout JR, Kerksick CM.Putting to rest the myth of creatine supplementationleading to muscle cramps and dehydration. Br JSports Med. 2008 Jul;42(7):567-73.4. Lopez RM, Casa DJ, McDermott BP, GanioMS, Armstrong LE, Maresh CM. Does creatinesupplementation hinder exercise heat tolerance orhydration status? A systematic review with metaanalyses.J Athl Train. 2009 Mar-Apr;44(2):215-23.5. Cook CJ, Crewther BT, Kilduff LP, Drawer S,Gaviglio CM.Skill execution and sleep deprivation:effects of acute caffeine or creatine supplementation- a randomized placebo-controlled trial. J IntSoc Sports Nutr. 2011 Feb 16;8:2.6. Sullivan PG, Geiger JD, Mattson MP,Scheff SW. Dietary supplement creatine protectsagainst traumatic brain injury. Ann Neurol. 2000Nov;48(5):723-9. rThe Pace Setter – 19

33 RD ANNIVERSARY OF THE“DYNAMIC DUO” ROAD RACESponsored by: THE HUDSON MOHAWK ROAD RUNNERS CLUBSATURDAY, AUGUST 6, 2011 RACE TIME 8:30 DISTANCE: 3 MILES PER PERSONENTRY FEE:PRIZES:AFTER RACE:PURSUIT RACE — MEN RUN FIRST, HAND OFF TO WOMEN —TOTAL TIME DETERMINES PLACES (Women run first in 2012)$10 per team (1 man and 1 woman) if received before race day. $15 per team on race day.(CAN ENTER BETWEEN 6:45-8:00)Colored shirts with the name of the race for the first 8 teams in each of the 10 age groups.Total prizes = $160 (Must stay for the award ceremony, 30 minutes after last finisher, toget award)WE DO NOT HAVE THE POOL THIS YEAR - TOO EXPENSIVEMAIL ENTRY FORM TO:DYNAMIC DUO ROAD ROAD, 19 JOANN CT., ALBANY, NY 12205MAKE CHECKS PAYABLE TO: Hudson-Mohawk Road Runners ClubTown Park is located 3 miles north of Latham Circle on Rt. 9 or 1 mile south of Crescent Bridge on Rt. 9or 1 mile south of Crescent Bridge on Rt. 92010 WINNERS-36 73-81OTIS UBRIACO 15:07 PATRICK CULLIGAN 18:3632:35 39:38SAM ROECKER 17:28 KIRSTEN CONNORS 21:0137-45 82-90ALEX LEUCHANKA 14:35 TONY STEFANELLI 21:2232:45 43:20DANIKA SIMONSON 18:10 MARYANN JOHNSON 21:5846-54 91-99JOHN MORTIMER 16:07 CHRISTOPHER JONES 18:1336:06 40:51RACHEL KELLER 19:59 MARGARET JONES 22:3855-63 100-108ANDREW GRAFF 19:03 DON LAWRENCE 22:2640:39 47:35DANIELLE BARGONE 21:36 CINDY APPLEBAUM 25:0964-72 109+BRIAN TRAINOR 17:15 PAUL FORBES 19:5137:01 40:47NANCY NICHOLSON 19:46 NANCY TAORMINA 20:56ENTRY FORMNAMESAGES__________________________________________________________________ __________________________________________________________________________________ ________________20 – The Pace SetterCIRCLE YOUR AGE GROUP — ADD MALE & FEMALE AGES TOGETHER-36 37-45 46-54 55-63 64-72 73-81 82-90 91-99 100-108 109+

A Short Circuit is a brief third personnarrative describing outstandingperformances and unusual or humorousexperiences by runners especiallyHMRRC members.All Short Circuits must be e-mailedto jheinlaw@earthlink.net, subject:Short Circuits.Ed Gillen finished a close second in theDistinguished Service Award voting this year.And now he is a winner! Leaving the competitionfar behind, Ed easily won the pizza eatingcontest recently held at the Orchard Tavernin Albany. Ed’s purpose was not to becomeeligible for the Clydesdale division in futureraces but to raise money for the Upstate NY/VT Chapter of the Leukemia and LymphomaSociety’s Team in Training.Ed downed three full pizzas in a recordtime of seven minutes. Ed Gillen then suddenlybecame known at Big Ed Gillen, the PizzaEating Monster. Congratulations Big Ed!and over, running a 3:25:43 in Rotterdam. Theprevious mark was 3:39.Wait... Don’t Tell Me” – who happens to bean avid runner and a columnist for Runner’sWorld – thinks that runners run to feel thepain. “What is it about the pain of endurancesports that’s fun?” he asks. His answer, “I saythe pain is sort of the point. My thesis is thatthe pain isn’t an obstacle to achievement somuch as part of the achievement. We actuallywant to suffer.” rKing of PainBig Ed Gillen - A pizza monster is born Turning 80 in March, Canadian (and Stockadeathonrecord setter) Ed Whitlock quicklydemolished the marathon record time for 80Ed Whitlock, defying father time Are you in a rut? Or, more politely, haveyou reached a plateau? As a runner, it’s easyto get stuck in a rut. You get used to doing thesame workouts, the same number of weeklymiles. But if you want to “Break On Throughto the Other Side,” you have to increase yourtraining. If your training stays the same, don’texpect your races to get faster. The humanbody is very good at adapting to stress whenthat stress is applied is small doses, but it alsodoes something annoying - it habituates. To getfaster, stronger, and break through plateaus,you must gradually and systematically increasethe amount of training stress. – Jason Karp,Ph.D., Exercise Physiologist Peter Sagal, the host of the NPR show “WaitShires of Vermont, cont. from p. 18Manchester.By the last few miles I wished I had stuck tomy stretching plan. My thighs were like rocksand it took me about 4 days to be able to walkdown the stairs like a normal person. My dadmet me at the finish line, and honestly, whenwe had to pass the finish line, continue another2/10 of a mile and then loop back around Ialmost cried. I’m not sure if getting chokedup was from seeing my dad waving me on,or knowing that I was about to be the proudowner of a “26.2” bumper sticker. Nonetheless,I finished strong, for me – still not strongenough to have qualified for anything, even if Iwere over 70 years-old, but I didn’t care. I finished!And to top it all off received a beautifulhandmade ceramic pendant for my troubles.The week before the marathon I sworeup and down to myself and everyone I talkedto that this would be my first and last marathon.Now, I’ve already registered for anotherhalf-marathon and almost can’t wait for nextyear’s Shires of Vermont. I would definitelyrecommend this marathon for anyone in thearea, new or seasoned marathoners alike. It isa beautiful route and maybe next year it willeven be sunny. rThe Pace Setter – 21

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Welcome toRunning!by Alyssa Lotmore‘Just Run’ Coach andSchool Social Workerat Albany Preparatory Charter SchoolCoach: “We will compete in track meets androad races.”Student: “We run in the ROAD? Won’t we gethit by cars?”Introducing running, especially the worldof road racing, to my middle school students,or should I say scholars as we like to call them,was an interesting and exciting adventure.When Albany Prep was accepted into the HM-RRC’s Just Run program, which funds schoolsso that they are able to start a running-fitnessprogram, I was thrilled. Running has alwaysbeen such a central part of my life. I was excitedto be able to introduce this sport to myscholars.The first day of practice, over 30 scholarscame to practice. Many wore their uniformblack pants and long-sleeve purple shirts, otherschanged into jeans or heavy sweatpants,while several others wore their high-top basketballsneakers. I knew that most of the scholarshad never run before or had any idea about theproper clothing to train in. We started with thebasics – the proper attire and the importanceof warming up and stretching. I explained thedifference between a walk, jog, run, and sprintand demonstrated examples of each. I thenlet them start what was supposed to be thewarm-up jog but it looked more like the 100mdash. Teaching the art of running is more difficultthan I ever thought. (Here I would like topause and thank all my past coaches for beingable to teach me!)It took a few weeks, but my scholars soonwere able to go through their warm-up routineof jogging, stretching, and drills. They wereable to run continuously for a certain amountof time and do interval workouts. Competitionsin races such as the Delmar Dash andthe Freihofer’s Run added to the excitement ofrunning. Having athletes like 3-time OlympianBenita (Johnson) Willis and marathoner TaraMoody come to our school was an honorableand memorable experience for all the scholars,myself, and Albany Prep.The scholars built self-confidence and selfdisciplinefrom this program. They learnednot only about running, but about fitness andhealthy eating. Community service was alsoa requirement for this program, which onlyadded to the benefits of the Just Run program.I would like to say thank you to the HMRRC,especially Ken Skinner, for facilitating such aprogram to be started in the Capital Region. Ihope that it continues to grow and reach moreschools and youth. rDiscovering a Love ofRunningby Jen MasaI wasn’t always a runner. In fact, for themajority of my life, I wasn’t athletic at all. Idreaded “The Mile” in gym class and almostalways came in dead last. I didn’t have an athleticbone in my body, and I never thought Iwould.And then, two and a half years ago, somethingchanged. I wanted to get in shape. I was80 pounds overweight and tired of it. I wantedto work exercise into my daily routine. Oneday I decided to try running a bit during oneof my walks. If I could just run a half a milewithout stopping, I figured running would bethe quickest way to burn calories and get metoward my goal of losing weight faster. It did!Slowly I made it to running three miles withoutstopping, and with exercise and healthy eating,I lost 80 pounds!But, I wanted more. I needed a fitnessgoal. I signed up for a 5K in May of 2009.My goal for this race was to run, without stopping,the whole time; to finish, that was it!I was so nervous about it and hoped that Icould complete my goal. Without ever stoppingto walk, I finished the race in 37 minutes.I felt incredible. I felt like I had found myplace, like I’d discovered my passion. Wordscan’t even really describe the feeling I had – Ihad come from being 80 pounds overweightand non-athletic, to a person who successfullycompleted running a 3.1 mile race. I criedat the finish line, I was so proud of myself. Ihad never felt this feeling before and it wasso strange to me. Now, I wanted more - moreraces and longer distance. I had been bittenby the racing bug!Throughout the year I kept running, tryingto improve my 5K time, and increasing my distance.One of my goals in 2010 was to run theCDPHP Workforce Team Challenge alongsidemany of my co-workers. At first, I was nervousto sign up because I didn’t feel like a “real runner,”but I wanted to run another race, so Iwent for it! My first Workforce Team Challengewent really well. Even though it was a hot andhumid 93 degrees, I finished in 35 minutes. Ifelt great.The Workforce Team Challenge is the biggestrace in the Capital District. It is a 3.5 milerace from the Empire State Plaza, up throughand around Washington Park, and finishingback down on Madison Avenue by the NewYork State Museum. Over 9,000 runners wereregistered this year, with over 400 teams fromcompanies from across the state. My team hadover 60 runners! It was fun. The weather thisyear was warm, but not overly so. Even thoughit was pretty crowded and I was dodging runnersleft and right, and it was a bit hard to findmy “groove,” I still had a great time. The bestpart was beating my time from last year by fiveminutes! That’s my favorite part of a race: challengingmyself each and every race to see if Ican improve on my previous times.Since 2010, I’ve run dozens of races, includingtwo 15Ks, a 10 miler, and two halfmarathons. So, when the time came this yearto sign up, I did! Running one of the biggestraces in Albany alongside so many other peopleis definitely an exciting experience. Withso many runners, there is always somethingto see. The cheering from the crowd providesgreat motivation for the runners. And there’snothing better than gliding down the MadisonAvenue hill to the finish line.For me, running has become more thanjust a way to burn calories. It helps me relievestress and allows me to feel a sense of accomplishmentwhenever I finish a run or race. I canalways push myself farther and set new goalsfor myself. It teaches me more about myselfevery day and I believe because of it, I’m a betterperson. I’m healthier and happier than I’veever been in my life.*Currently, I blog about running, fitness, &food while maintaining my 80 pound weightloss at: http://www.jenisgreen.com . rThe Pace Setter – 23

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10 th Annual Teal Ribbon5K Run and 1 Mile Walkfor Ovarian Cancer Awareness and ResearchSunday, September 18, 2011 – 9:00 a.m.Course:Awards:Both the 5K run and 1 mile walk start and finish at the Washington Park Lake House on the west(Madison Avenue) side of the park. Paved roads throughout.Awards will be given to 1 st , 2 nd , and 3 rd place overall winners for both male and female runners, and tooverall winning runners in each age group. No duplication of runner awards. Age Divisions: Under 15;15-19; 20-29; 30-39; 40-49; 50-59; 60-69; 70 & over.Awards will also be given to: Individual walkers with the top 5 pledges; teams (2 member minimum)with top 5 pledges; 3 teams with the most walkers; and 3 teams with the most runners.Entry Fee: Individuals: $15 Pre-registration before September 1 only; Register onsite for $20 afterSeptember 1Team Members: $12 Pre-registration before September 1 only; Register onsite $20 afterSeptember 1Children: $5 ages 10 and underRegistration on the day of Run & Walk begins at 7:45 a.m. at the Washington Park Lake House*** FREE T-SHIRTS TO THE FIRST 600 REGISTERED PARTICIPANTS ***PRE-REGISTER TO GET A T-SHIRTTo collect donations online for you or your team, please visitwww.firstgiving.com/CaringTogetherOvarian Cancer AwarenessDisplaysSPONSORED BY CARING TOGETHER, INC. *1996 – 2011*Providing Ovarian Cancer Support, Education & Research FundingChildren’s AreaFace Painting * ClownsFor important race day and parking information, please visit: www.CaringTogetherNY.orgMail Entry Form and Check To:Caring Together, Inc., PO Box 12383, Albany, NY 12212-2383Refreshments &RafflesLast Name: ____________________________ First Name: _____________________________ M.I. ______________Address: ______________________________ City: _________________________ State:_____ Zip: _____________Home Phone: __________________________ Email Address: _________________ Age on Race Day: ____________Sex: __Male __Female I am a: __Runner __Walker ___I have participated in this race for ___ years (collecting because it is our 10 th anniversary)Shirt Size (circle one): Adult - SM MED LG XL XXL Child – SM MED No Shirt (please use all money towards research)Team Member? ___Yes ___NoIf yes, enter Team Name _________________________________________ ____NO STROLLERS OR DOGS ON RUN COURSE PLEASE.WAIVER: In consideration of my entry into this Run/Walk, I hereby release any and all claims against the City of Albany and Caring Together, Inc. and anyand all sponsors and their representatives and any official or participant for any injuries I may suffer in conjunction with this race. I certify that I am in goodcondition and have trained for this race. I hereby grant permission to any and all of the forgoing to use any photographs or records of this event.Signature ________________________________________________________________________________ Date: ______________________________Signature of Parent or Guardian (required if participant is under age 18): __________________________________________________________________26 – The Pace Setter

July 1976...Thirty Five Years AgoDon Bourgeois celebrates his first dayas club co-president by winning a 2.5-milecross country race at SUNYA on the first. TomGreene wins the 5-miler. A total of 26 menparticipate in the two events, with no womenparticipants.Seven pairs of runners compete in a sixmilerelay on the eighth at the SUNYA track.Pat Glover and George Narode are the fastestteam with a 34:29 total.Ron Warner almost breaks Tom Clarke’sclub Pentathlon record on the 29th, but stillcomes out on top, beating Dan Larson by onepoint.July 1981...Thirty Years AgoThe Manufacturer’s Hanover Capital ChallengeSeries 3.5-miler is held on an 89-degreeevening on the ninth. The male four-personteam from Athletic Attic wins with BarryBrown and Lee Pollock running a 17:52 and18:15, respectively, to lead their team. The topfemale team is from the NYS Education Dept.,and the top co-ed team is from MechanicalTechnology, Inc.The “I’ve Gone Bananas” eight-mile run isheld at 2:00 a.m. on the 12th. Mark Sullivanruns a 42:28 to top the 51-person field, withDick Vincent and Marty Kittell taking twothree.Janet Grenda is fastest among the sixfemales with a 60:15.The Sextathlon is held at the SUNYA trackon the 23rd. The six events include a frisbeetoss, softball throw, long jump, and three runningevents. Jim Louison and Patricia Mercerare the winners.July 1986...Twenty Five Years AgoDan Griffen and Ray Newkirk are winnersof the six-mile relay at the SUNYA track on thetenth, with a total of 35:01, beating Jack Berkeryand Paul Rosenberg by nearly a minute.Dale Keenan is the top local male in theBoilermaker 15K in Utica with a 47:43, goodfor 23rd overall. A total of 45 local men break60 minutes. Anny Stockman is the top local femalewith a 62:45, 420th overall.Denise Herman wins the Women’s RunningFestival five-miler in East Greenbush onthe 19th with a 31:17. It is Denise’s third consecutivewin in this event. The results indicatethe 25th place finisher was ‘disqualified – woreheadphones.’Kevin Williams wins the Colonie Mile onthe 21st with a 4:22, and Denise Herman isthe top female with a 5:17. Masters winners arePaul Murray and Anny Stockman. A total of 99runners participate in the shortest club GrandPrix event.July 1991...Twenty Years AgoThe Pace Setter is an unusually thick 68pages, 16 of which are results, articles, andphotos from the Freihofer’s Run for Women.“Been There, Done That”by Mike BeckerThe Bijou Mile is held in Saratoga Springs,and Quentin Howe wins with an incredible3:58.6. A total of 12 males go sub-4:20. IngeStockman wins the female division with a4:57.9.Mark Delfs wins the Mechanicville Firecrackerfour-miler on the seventh with a 20:22,with Tom Bulger 17 seconds back. Amy Herold-Russomruns a 24:25 for top female honors.Lori Hewig runs a blistering 4:45 in TheColonie Mile on the 16th at Colonie HighSchool, to beat second place Denise Hermanby 37 seconds. Rick Bennett runs a 4:24 to winthe men’s mile by eight seconds over Rob Picotte.July 1996...Fifteen Years AgoZach Yannone wins the Colonie Mile atColonie High School on the ninth with a 4:27.Ellen Predmore is top female with a 5:12.Saratoga Springs HS standout Cheri Goddardruns a 53:06 in the Boilermaker, good for75th overall. Rich Cummings is the top localmale with a 53:27.Just 13 runners participate in the 10KHandicap Race at the State Office Campus onthe 28th. The low turnout is blamed on poorpublicity and misinformation, and the occurrenceof club handicap races in the future isin doubt.July 2001...Ten Years AgoLance Denning from Colorado runs a 54:08to edge Jamie Rodriguez by four seconds in theAdirondack Distance Run ten-miler in LakeGeorge on the first. Fourteen-year-old CaitlinMcTague is the top female with a 62:49. A totalof 599 runners finish.Jamie Rodriguez and Emily Bryans are winnersof the Colonie Mile on the tenth withtimes of 4:31 and 5:04, respectively.Tara Sheedy and Jamie Rodriguez win theIndian Ladder 3.5-mile Trail Run on the 15thwith times of 24:30 and 19:08. Tracey VanDyke and Ken Bigos win the 15K with times of71:06 and 60:25.Zach Yannone and Emily Bryans are toplocal male and female finishers in the SubaruBuffalo Four-Mile Chase Race on the 21st withtimes of 20:15 and 23:01, which are 30th and99th overall. The winner (Joseph Itati from Kenya)runs a 17:53, for a 4:28 pace! The WillowStreet men’s and women’s teams each finishthird.Willow Street teammates Nick Conwayand Zach Yannone finish one-two in the Silksand Satins 5K in Saratoga Springs on the 28th,with Conway running a 15:12. Thirteen-yearoldNicole Blood runs an 18:07 for top femalehonors.July 2006...Five Years AgoJamie Rodriguez wins the Adirondack DistanceRun ten-miler in Lake George on the secondwith a 53:44. Kara-Lynn Kerr is first femaleand eighth overall with a 61:24.Seamus Nally and Eileen Combs are top localfinishers in the Boilermaker 15K in Utica onthe ninth with times of 48:27 and 57:49.Chuck Terry and Emily Bryans win theColonie Mile on the 11th with times of 4:20and 5:15. Bob Matteson runs an 11:54 to set aworld record for a 90+ runner.Nineteen pairs of runners participate in thetwo-person relay at CBA on the 20th. KimberlyMiseno-Bowles and Jim Bowles are fastestwith a combined 37:17 for six miles.Chad Davey and Kari Gathen run 9.28 and9.12 miles, respectively, in the Hour Run onthe 27th at the CBA track on a hot, humid evening.Just 16 runners brave the heat. rOn the Web!The Hudson Mohawk RoadRunners Club is on the Web• Complete Race Schedule• Grand Prix Update• Race Applications• Race Results in a flashwww.hmrrc.comThe Pace Setter – 27

Meeting Minutes of the HMRRC General Meeting - April 13, 2011Attendance: Jon Rocco, JohnParisella, Cathy Sliwinski, MarkWarner, Ginny Pezzula, Rikka Murray,Cynthia Southard, Barb Light,Chuck Terry, Tom & Marcia Adams,Ray Lee, Jim Bowles, Steve Montanaro,Nancy Briskie, Rob Briskie,Joan Celantano, Louis Tobias, DougBowden, Mary Collins Finn, RobMoore, Roxanne & Ed Gillen, JudyLynch, Wade & Anny Stockman,Diane Fisher, Pete Newkirk, PamZentko, Sharon Fellner, Vince Juliano,Ken Skinner, Chuck Batcher,Debbie Batcher, Tom Tift, SteveSweeney, Al Maikels, Frank Meyer.Call to Order (J. Rocco): meetingcalled to order at 7:30PMReading and approval of March9, 2011 minutes (B. Light)-motion toapprove minutes made by MarciaAdams seconded by Mark Warner.Motion approved.Reports of Officers2.1 President (J. Rocco):Pace Setter Content EditorOpening-posted on website and inMay Pacesetter. If interested pleasecontact Robin Nagencast. Positioninvolves soliciting and reviewing articlesfor local races and club racesto Pacesetter. 8-10 hrs per month.Recycling Events-Jon planningon having a recycling event at theCDPHP Workforce Team Challengerace, Rob Moore will be helpingout. The club also received a thankyou letter from Cairo Durham ElementarySchool for the grant theyreceived.Recognized people who havebeen voted on Distinguished Serviceaward: Pete Newkirk, DougBowden, Ken Skinner, Vince Juliano,Nancy Briskie, Tom & MarciaAdams, Al Maikels.Executive Vice President (J. Parisella):Shrader Scholarship Updateallapplications received, packetsto be distributed to committee-5girls 7 boys applied for scholarship.Announcement will be madeby May 1, applications were downthis year. Applications were sent toall Section 2 Athletic Directors andthey forwarded them to GuidanceCounselor.Distinguished Service AwardNominator Presentations and VoteNominees: Cathy Sliwinski andEd Gillen – Marcia Adams presentedCathy Sliwinski and VinceJuliano presented Ed Gillen. Bothnominees are excellent choices andhave done much for the club and28 – The Pace Setterwe are deeply indebted for theirservice. After the voting the DistinguishedService winner for 2011 isCathy Sliwinski.2.3 Executive Vice President –Finance (C. Terry): Chuck presentedsummary of the assets of the cluband the income and expenses for2010. Discussion followed. Chuckwill now put information togetherto get to accountant to file taxes.It was noted that membership incomedown but membership is upbut some of the memberships canbe part of race entries and not labeledcorrectly. Jon thanked Chuckfor putting together the report.2.4 Secretary (B. Light): No Report2.5 Treasurer (P. Zentko): closedall key accounts into one account.Reports of Committees3.1Membership (D. Fisher): Currentmembership is at 2465 up 67from last month and 250 from thistime last year.Volunteers (M. Adams): needvolunteers for Masters race andend of April. Contact Jim Tierney orMarcia Adams. We also need volunteersfor Mothers Day race andFathers Day Race and DistinguishedService Race. Clean Sweep this Saturdayat 1PM and Lions Park.Public Relations (R. Moore):Press releases out for Masters andMothers’ Day Race. Last Saturdaythe club was at Eastern MountainSports for club day, John Parisellahelped out. This Saturday and Sundayis Adirondack sports communityexpo from 10-6 Saturday and10-5 Sunday. All shifts have beencovered. Will be volunteering atthe recycling booth at Friehofer Runfor Women race. Accepting shirts/shoes.Race Committee (M. Warner):Delmar Dash this past Sunday-finishersup from last year. Spotlightwill be doing coverage on the race.Woman’s record this year-5:38 milepace. Ed Gillen gave report on Runningof the Green race-a lot of preracechallenges this year but Ed hada lot of guidance and support whichhelped put the race together. Specialthanks to Marcia Adams and RandyGoldberg. This year there wasno day of race registration whichworked very well. Used chip tagsystem and finishers seemed to likeit. New shirt design and the coursewas re-measured for this year. Didhave 730 registered runners and 3day of but was prepared if peoplefrom out of town weren’t aware ofno day of race registration. We had500 register online with Apricot systemwhich worked well. 640 finisherswhich was a record and EmilyBryants tied the course record set10years prior. Justin Wood overallwinner and Ken Skinner got to runthe race for the first time. Hats offto the Village of Green Island officialswho really helped to make therace happen. They are concernedabout how big the race is gettingand asked if it could be capped fornext year. St. Patrick’s Day is on aSaturday next year and it may beraced on that day next year. TomAdams noted that Ed did a wonderfuljob at the race and thanked himfor all his hard work. Mark Warnernoted that he never saw a race thathad so many issues a week beforethe race and it came off great. Edalso thanked Vince for writing an articlefor the race for the Adirondackpaper. Masters Race April 30, May8th is Mother’s Day Race. CDPHPWorkforce Team Challenge is wellunder way, race is May 19th, thingsare looking good. Enrollment hasn’treally started yet, but is sure thatthey will start coming in. Tent salesare going strong for corporate sponsors.Frank Myers able to get Colonietrack again for this year.Race Committee Treasurer (N.Briskie): no outstanding reports-seeattached report.Pace Setter (R. Nagengast/K.Gathen): No report.Conflicts Committee (C. Terry):no reportSafety Committee (V. Juliano)no reportGrants Committee (R. Newkirk)no reportLong Range Planning Committee(E. Neiles) no report.Just Run Program (K. Skinner)-currently have 500-550 kids participatingin program; track meet June9th at Union College. Getting publicityin collaboration with FriehoferRun for Women and the youth runat that race. Press conference onApril 28th at 11AM at New ScotlandElementary School and 5 ofour Just Run Program will be part ofthat conference. Press conferenceshould get some coverage becauseBenita Johnson will be coming, sheis a previous winner of the FriehoferRun for Women race, and she willbe visiting local schools before thepress conference. Union collegegave Ken a contract to rent thetrack for 4 hours, will review withJon. Marcia Adams and MaureenCox will help out with the foodand refreshments. Tom Tift askedif volunteers will be needed at thetrack meet, Ken will look into andsee what is needed and will let theclub know.Unfinished Business:Race Archives – Ed Neiles workingon that 1986-1996 all keyed andready to post to the website.Volunteer Insurance – MarciaAdams tabled until next month.Jon looked at policy and there is apart of our policy that will cover formedical expenses. Will get more informationtogether and discuss nextmonth.Vote on proposed Captain JPVolunteer Cruise (M. Adams) – Motionmade to bring the followingmotion to the table made by MarciaAdams seconded by John Parisella:Motion: Since HMRRC, an all volunteerorganization, survives becauseour members volunteer theirtime and effort to its many racesand functions, I am making a motionthat we budget $3700 towarda social/networking and thank youparty on the Captain JP on August5, 2011. Vince Juliano asked if weneeded to have a certain numberfor one floor would we have to paythe difference. The floor holds 125people. We can go over 125 up to150. This is for club members andtheir guest. We will not advertiseto the general public. Voting tookplace and the motion passed.New Business:Announcements: Friday afternoonmeeting in Schenectady totake wrap off pavilion. Need volunteersfor finish line up at MastersRace. Adirondack Track & Field seriesof track meets-check scheduleat Empirelibertytour.com.May refreshments- Cathy SliwinskiAdjourn: Motion to adjournmade by Marcia Adams secondedby Pete Newkirk; meeting adjournedat 8:50PM. r

Meeting Minutes of the HMRRC General Meeting - May 11, 2011Attendance: Jon Rocco, ChuckTerry, Barb Light, Tom & MarciaAdams, Cathy Sliwinski, Wade &Anny Stockman, Ed Gillen, DianeFisher, Rob Moore, Tom Ryan, JohnParisella, Maureen Cox, Ray Lee, BillMeehanCall to Order (J. Rocco):Reading and approval of April13, 2011 minutes (B. Light). Motionmade by Marcia Adams to approveminutes as submitted seconded byRob Moore. Motion approved.Reports of OfficersPresident (J. Rocco): The openingfor the Content editor for thePacesetter has been filled by KristinZielinski replacing Kari Gathen. TheClub wishes to thank Kari Gathenfor her years of service. To send articlesto the Pacesetter, you can sendthem to PScontenteditor@gmail.com to reach Kristin. We will beupdating the webpage with this information.Jon will be holding off onrecycling at the CDPHP WorkforceTeam challenge, but will be movingforward with the Friehofer Run ForWomen recycling on Friday and Saturdayat the HMRRC Booth. Will putreminder on the webpage for this.ARE Road & Trail Magazine had anannouncement about the recycling,too. Also mentioned on the FriehoferRun for Women website. Jon made afew appearances for the club for theSchrader scholarship and on April28 invited by Ken Skinner to NewScotland Elementary School to discussthe Just Run program. Kids fromthe program were there and asked alot of questions and are very excitedabout the program. May 4 madean appearance to the kickoff eventat Fleet Feet for the HMRRC marathontraining-71 individuals werethere and excited and eager to getstarted. Jim Thomas does a great jobencouraging & supporting them andhelping them get ready for the races.The Club thanks Fleet Feet & Adidasfor sponsoring this event. May 8thstarted the Sunday’s runs.Election Committee: Will have topick a slate of candidates by the endof June and present to Marcia Adams,Ray Newkirk & Dana Peterson.Jon appointed these people to serveon the committee.Executive Vice President (J. Parisella):Schrader Scholarship Winnersfor the scholarship have been announced.John Parisella met with thecommittee to vote on the candidatesfor the scholarship. 13 applicants,the winners are: Brianna Freestonefrom Saratoga Springs High School,Christopher Herbs from CatholicCentral High School, Samuel Placefrom Saratoga Springs High School,and Jolie Siegel from VoorheesvilleHigh School. Candidates run trackand field and participate in extracurricularactivities. John Parisellawill be getting plaques for the winnersand will make arrangements forthe presentations. Diane will placeon website and Rob Moore will sendout press release and John Parisellawill do an article for the Pacesetter.Congratulations and good luck to allthe winners.2.3 Executive Vice President –Finance (C. Terry): Chuck spoke tothe Alexander Kruden accountingfirm and he will file an extension forForm 990. The form will be completedin the next couple of weeks.Chuck passed out report on 2010Financials.2.4 Secretary (B. Light): No report.2.5 Treasurer (P. Zentko): No reportReports of Committees3.1 Membership (D. Fisher): currentmembership is at 2453- down12 from last month but up by 59new members from last month. Renewalshave been slow, a lot of newmembers from the training group.Volunteers (M. Adams): Met regardingthe River Cruise-decided onmenu, buffet style dinner, workingon DJ. Vegetable lasagna, salmon,prime rib. Hopefully will have volunteerpoints updated by May 15th. We have corporate challenge comingup if not volunteering, pleasevolunteer right now we are at about9000 runners so we will need morevolunteers. Mr. Adams would like abreak from the van for July & Augustifanyone is interested in taking thisover please let them know. Wouldhave to follow the race schedule butTom will go over all the informationfor this. John Parisella said he was interestedand Ed Gillen said he wouldalso help. Tom will talk with themabout this. Marcia will send informationto Ed Gillen about the JP Morgancruise to put on Facebook andWild Apricot.Public Relations (R. Moore): PastApril had the expo at the AdirondackSports & Fitness, well attended. Thispast week Women’s Health expo puton by St. Peters and Times Union. Itwas well attended but only problemwas it was during the work day soRob could not do it but maybe fornext year we could do it. WorkforceTeam Challenge Rob will be at thebooth from 3:30PM on.Race Committee (M. Warner):April 30 Masters 10K Jim Tierneydid an excellent job. 104 finishers,drop off from last year due to movingrace week later. Also 3 or 4 racesthat weekend. The plan is to returnthe race earlier next year. May 8thMother’s Day race directed by DaveWilliams, 120 finishers and thecourse was a little short. The racewas changed this year to a 5K from3.5 miler. Great job by everyone.Upcoming races, May 19th CDPHPWorkforce Team Challenge-lookingat 9000+ runners, June 12 DistinguishService 8 mile race, June14th and every Tuesday is track series,June 19th is Fathers Day race,June 25th Valley Cat 5K. Volunteersneeded for all races, contact MarciaAdams. Race Directors neededfor Winter Series Race #3 – to replaceEd Gillen & Will Dixon. It isexpected we may need more RaceDirectors. Also investigating gettingWinter Marathon course certified.Ed Gillen noted that the person takingover the Race Director positionfor Winter Series #3, he does have areport to follow so that the next personcan take over.Race Committee Treasurer (N.Briskie): See attached.Pace Setter (R. Nagengast/K. Gathen):No report.Conflicts Committee (C. Terry):No report.Safety Committee (V. Juliano)No report.Grants Committee (R. Newkirk)Second round of general purposegrants due July 1st. Ed noted thatthe application has the wrong dateon it.Long Range Planning Committee(E. Neilles)- No report.Just Run Program (K. Skinner)working on final arrangements fortrack meet on June 9th at UnionCollege, June 10th is the rain date.Expecting 250 kids. Volunteers areneeded for this event. If interested,please let Marcia Adams know. Itstarts at 3:30PM to 7:30PM. If youcan only volunteer for part of thetime that will be OK, please letMarcia know what your availabilitywould be. Bill Meehan reported thathe received photos from the Mother’sDay race for the kids race andthere were a lot of photos with kidswith Just Run on the shirt.Unfinished Business:Volunteer Accident Insurancediscussedlast few meetings. Wedo have $5000 medical expensefor volunteers on liability policy. Itis under General Purpose Liability.Marcia will type it up and send toMark Warner to go over with theRace Directors so that if a volunteerdoes get hurt the process that theyhave to follow. They have to fill outincident report, contact insurancecompany and copies of bills and theRace Director will have to documenteverything. We should follow incidentreport and documentation forUSATF and that should be OK. Allvolunteers have to sign the volunteerwaiver.New Business: Talked to BillMeehan about proposal for videocamera since we do not have avideo source-Ken Skinner inquiredabout filming for the Just Run eventand also some other events andpost on website. Motion authorizeto spend up to $900 for acquisitionfor video camera, memory card andtripod. Second by Ed Gillen. Tomasked if we are looking for playbackfor races, Bill will look into that. Marcianoted that we have money in thePR for a monitor so that we coulduse the card to show the video. Allin favor, motion was passed. Thiscould be a great enhancement forthe races and Just Run program. Billwill look into what type of display isrecommended so that Rob Moorewould know what to purchase. EdGillen also noted that this could alsobe used as a backup for the timing ofthe race, too.Announcements: Rob noted thatpublic relations get various phonecalls about races, and medical advice,we are not doctors and referpeople to talk to their doctor or runners.Use the discussion board forthese questions. Really would liketo see more people using the discussionboard especially more club officers.It is starting to get more use andinformation about it can be found onthe website. There have been somegood discussions going on.June refreshments- Pam ZentkoAdjourn: Motion made to adjournmeeting by Marcia Adams,seconded by Ed Gillen. Meeting adjournedat 8:20PM. rThe Pace Setter – 29

Date Time Event Location Contact Email7/10 9:00 AM 5K Race/WalkColonieLawrence30 – The Pace Setter4th Annual Shack AttackThe Crossings ofJennifershackattack2011@gmail.com7/10 4:00 PM HRRT Team Green 5K Central Park Heather Rizzi hikebikerunoutside@yahoo.comThe Boilermaker RoadMary7/10 8:00 AM7/11 6:15 PMRaceUticaMacEnroeCamp Saratoga 5K Trailmary@boilermaker.comRun Camp Saratoga Laura Clark laura@saratogastryders.orgColonie High7/12 6:00 PM Colonie Summer Track School Frank Myers FLYINGBB45@aol.comHMRRC Two Person Relay7/14 6:15 PM7/16 8:30 AMEvent Schedule6 X 1 Mile TBD Pete Newkirk pnewkirk@newkirk.comGreater Glenville &Schenectady YMCA 5kNancyRun/walkFreedom Park GildersleeveSaratoga Statengildersleeve@cdymca.org7/16 9:00 AM Turning Point 5KPark Kim Gamache kimgamache@hotmail.comColonie High7/19 6:00 PM Colonie Summer Track School Frank Myers FLYINGBB45@aol.com7/21 6:15 PM 39th HMRRC Hour Run TBD Doug Bowden bowden@nycap.rr.comPA Summer Biathlon Whitetail7/23 9:30 AM 4km+5km Run & Shoot Preserve Frank Gaval barb123@ptd.net15th Annual Silks & SatinsBrian7/23 8:00 AM 5K RunSaratoga Springs McDonald bmcdonald@nyso.orgCorner of EastSpecial Olympics New York Ave and George Brian7/23 8:00 AM Silks & Satins 5K Race StMcDonald bmcdonald@nyso.orgTuff Scramblers 5k Unadilla Valley Tuff7/23 9:00 AM Adventure RaceSports Center Scramblers tuffscramblers@gmail.comCamp Saratoga 5K Trail Wilton Wildlife7/25 6:15 PM RunPreserve & Park Laura Clark laura@saratogastryders.orgColonie High7/26 6:00 PM Colonie Summer Track School Frank Myers FLYINGBB45@aol.com7/28 6:15 PM 36th HMRRC Pentathlon TBD Todd Mesick toddmesick@yahoo.comJohn Boyd17th Indian Ladder Trail Thacher State7/31 9:00 AM Run 15K & 3.5 Mile Park Mike Kelly mjkhome@verizon.netJ.B. Thacher7/31 12 Noon HMRRC Club Picnic State Park Lisa Ciancetta lisa.ciancetta@gmail.comColonie Summer Track Colonie High8/2 6:00 PM (Ribbon Night)School Frank Myers FLYINGBB45@aol.com