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, <strong>Hudson</strong>-<strong>Mohawk</strong> <strong>Road</strong> <strong>Runners</strong> <strong>Club</strong>, 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 – <strong>The</strong> <strong>Pace</strong> <strong>Setter</strong>
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! (<strong>The</strong>y 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.” <strong>The</strong> 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 <strong>Hudson</strong> <strong>Mohawk</strong><strong>Road</strong> <strong>Runners</strong> <strong>Club</strong> to volunteer at least onceper year. If you have the time and energy, youcould help manage one or more of the fantastic<strong>Club</strong> races!We lucked out this year with sunny skiesand 60 degree temperatures all morning. <strong>The</strong>total 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. <strong>The</strong> 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. <strong>The</strong>main contributors of our core musculature supportour spine and provide a base from whichthe rest of our body will function properly.<strong>The</strong> 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.<strong>The</strong> core musculature is designed as aspine stabilizer and for torso support. <strong>The</strong> mainrecipient of all this misinformation is your sixpackmuscle. <strong>The</strong> 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. <strong>The</strong> 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. <strong>The</strong>re 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! r<strong>The</strong> <strong>Pace</strong> <strong>Setter</strong> – 9
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