July - Greater Boston Track Club

WHO WE AREWHAT WE DOWHY YOU SHOULD BE A PART OF USThe Greater Boston Track Club provides a friendly, competitive,team-oriented environment to those who compete at the national, regional,and local levels. Financial support may be provided to teamsand individuals to compete at major events. The club promotesevents in track and field, road racing, trail running, and crosscountry.A structured training program is provided in the form ofteam practices under the guidance of experienced coaches.Weekly TrackWorkoutsDuring the summer, coachesTom Derderian and Ron Glennonhold workouts everyTuesday evening at 7:30 pmat Danehy Park in Cambridge,and Coach DavidCallum holds workouts forsprinters every Monday andThursday at 7:00 pm at theHarvard outdoor track. Duringthe winter, practice movesindoors at various locations.Danehy ParkThe Danehy track is a beautifullysurfaced 400 meter ovallocated behind the Fresh PondCinema in Cambridge, approximately1/2-mile from theAlewife T-stop. If you arecoming from downtown Boston,take Storrow or MemorialDrive to the Fresh Pond Parkway.Go through the trafficlight at Huron Ave. and youwill see the Fresh Pond Reservoiron the left. At the rotary,take the second right turn(New Street) and proceed tothe parking area. The track islocated at the top of the hill.From Route 2 or points north,proceed to the Fresh PondParkway at Alewife. Afterpassing the cinema on yourleft, go to the first rotary andtake the second right. At thesecond rotary, take the thirdright (New Street) and proceedto the parking area. Thetrack is located at the top ofthe hill.Harvard TrackThe Harvard outdoor track isnext to the football coliseumon North Harvard Street onthe Allston/Boston side of theriver.Questions about workouts?Call the Coaches. They willbe happy to answer yourquestions.Tom Derderian, 617 846-2902Ron Glennon, 617 479-2995Dave Callum 978 749-6623Interested injoining GBTC?Then come join us for a workouton Tuesday where you canmeet the coaches and runwith the club. Should you decideto join, the annual duesare an affordable $40 a year.Vistit our web sitewww.gbtc.orgUpcoming EventsStart planning ahead for somegreat events coming up thissummer and into the fallRoad RacingBedford Lions 20K, BedfordNH is the next USATFNE RoadRace Series event on June29th.TrackUSATF Eastern RegionalChampionships July 6th NewHaven CTBay State Games Finals July12thUSATF National Club Track& Field Championships onJuly 19th, in Bloomington,Indiana. Greater Boston TCwon the Triple Crown victoryin 2002 capturing the men'snational team title, thewomen's national team title,and the overall national combined-teamchampionship title.National MastersT&F Championships, Aug 7-10 Univ. of Oregon, EugeneOR (Age 30+). Tom Jordan/Barbara Kousky Websitenem@nwevent.com 541-687-1989RelaysLynn Woods Relays August20th at 6:00. 4x2.5 miles.Lake Winnipesaukee RelaySaturday, September 20thWiers Beach, NH.If you are interested in beinga captain or co-captain, contactMike Olivo for more information.4

(continued from page 1)in many years -- surprise shewon. Ulrike Gradhand ranwire-to-wire in the 800. Andyes, it was no misprint, wenow have a summertime femalepole vaulter. Catherine"Cat" Tweedie of MIT, whojust can't get enough of thepole vault, is representing usbetween seasons and is a tremendousaddition to our club.The other Catherine, CatherineRegan, scored in the 400right behind Jana and led offour winning 4x400. The listgoes on with scoring help frommany different folks, includingtireless efforts from the distancecrew, and there wereeven some points from aDerderian, not coach Tom buthis daughter Jane.The men were involved ina closer team battle but stillwon in decisive fashion. StanEgbor led the men with victoriesin the 100 and 200, withan absolutely ridiculous windaided20.70 in the 200 thatpretty much left the wholeplace in shock. He also anchoredour winning 4x100 andprovided support in the4x400. Very quietly, our numbertwo scorer was none otherthan Chris Ferrara, a great allaroundthrower who won boththe shotput and the discus,nearly becoming the firstGBTCer in the shotput over 50feet since Bill Clark in 1978.There were many additionalevent club wins, includingSean Earle in the high jump(the second year in a row),and Eric Abel in the pole vault.Anyway, on to the club records.The new women's recordscentered on the 400meters. Both Jana Bromell andCatherine Regan ducked underthe old record held by heptathleteShaina Damm withJana establishing a new recordin 56.32. These two, plusKourtney Trainor and UlrikeGradhand combined to breakthe 4:00 barrier and run anew record in 3:57.29, withsplits of 58.1-62.5-61.4-55.3.Cat Tweedie established a"first-try" record in the polevault, and Kristen Brennandalso set a new record in thesteeple in the same manner(she's only the 2 nd GBTCer femaleto compete in the steeple).This is not an insignificantmilestone, as we nowhave club records in everyevent. On the men's side, wehad just one, Stan's 20.70 inthe 200, which as a reference,would place him in the Top 50nationally if that wind gaugehadn't shown the +3.3meters/second, which is above theIAAF limit. Over in GBTC statworld we have no problemwith wind. There were manyother additions to the top 10lists. Our top 3 scorers for thewomen were Kourtney Trainor,Jana Bromell, and SarahLawson, and for the men StanEgbor, Chris Ferrara, and JeffSoderquist (who scored in 3events, the 100, LJ, and the4x100).Again, a fine job well done.I'll caution though that thejourney to the national championshipis just beginning. Atthe meet we saw a little tasteof the LeMans women's clubfrom New Jersey, they have aexcellent crew including nationallyranked long jumper /sprinter Nolle Graham - andtheir coach wasn't too quietthat he wants that Eastern regionaltitle. It will take a trueteam effort, like the one wesaw today, to defeat themdown in Connecticut at the regionalmeet.—Written by Josh SeehermanKristen Brennand hovers abovethe steeplechase water pit enroute to setting a club record(Photo credit: Stan Hu)Kourtney Trainor, who scoredover a quarter of the club'spoints, soars in the long jump(Photo credit: Stan Hu)For complete results ofthe USATF New EnglandOutdoor Track Championships,go to page 8.5

NUTRITION NEWS by Nancy Clark MS, RDThe American College of SportsMedicine (ACSM) is the nation'slargest group of exercise scientists,sports medicine doctors andsports nutritionists. The membersmeet each year to present theirresearch. Below are some tidbits ofnutrition and exercise news thatwere presented at the May 2003meeting in San Francisco.PERFORMANCEIntramusclar fat, that is, fat that isstored within muscles--can provideup to 25% of the energy used duringendurance exercise. Athletesmay need two days to replenishintra- muscular fat if they eat ahigh fat (40%) diet and evenlonger with a lower fat diet (24%of calories; at least 60 to 80 gramsof fat). Endurance athletes can andshould appropriately include nuts,peanut butter, olive oil and otherhealthful fats into their dailymeals. Fat-free diets are not conduciveto optimal fueling.If you exercise twice a day, yourmorning coffee can still enhanceyour afternoon effort. Cyclists(who were accustomed to drinkingcoffee) consumed the equivalent oftwo mugs of coffee before a morningride to exhaustion. When theytook more caffeine before the afternoonexercise test, they performedsimilarly to when they onlyhad the morning dose. Morningbrew is enough!If you are tempted to buy oxygenatedwater, think again. It doesnot supersaturate the blood withoxygen (and thereby enhance performance).Yet, you do want todrink enough fluids on a dailybasis—unlike a college hockeyteam of which 14 of the 16 playersstarting the practice dehydrated.During the 90 minute practice, notone player drank enough to matchfluid losses. Be sure to knowyour sweat rates and replacefluid accordingly!HYDRATIONFor years, athletes have beentold to drink as much water asthey can tolerate. That’s nolonger the case. Enduranceathletes who exercise for morethan four hours and overhydratewith fluids that containlittle or no sodium can experiencehyponatremia (low bloodsodium; associated with malaiseand confusion at least, anddeath at worst). A survey ofmarathon runners who experiencedhyponatremia indicatesthey: 1) drank more fluid duringthe marathon and 2) hadsaltier sweat compared to otherswho maintain normal sodiumlevels.Hyponatremia occurs more oftenin women than in men. Thismight be because women aremore diligent than men aboutdrinking water or it might berelated to menstrual cycle hormones.Football players with a historyof severe muscle cramping duringtwo-a-day summer practicesdrank less fluid thancramp-free players. They becamemore dehydrated and experiencedmore musclecramps. They also had highersweat rates and simultaneouslyhigher sodium losses. Consumingsports drinks is a convenientway to boost sodium intake.Pretzels and broth work,too. The bottom line: If you doextensive exercise in the heat,you should know your sweatrate as determined by weighingyourself naked before and afterone hour of hard exercise withno fluid intake (1 lb weightloss = 16 ounces sweat)You can then replace fluidsappropriately, preferablywith sodium-containing fluidsand foods that replacesodium sweat losses. If yourstomach is sloshing, stopdrinking.BODY IMAGEWhen 700 young adults(average age, 24 years)were asked how they perceivedthemselves on thespectrum from very underweightto very overweight,the women were more likelyto see themselves as moreoverweight than their actualweight; the men saw themselvesas being more underweight.High school and collegiaterunners hold similarperceptions. When questioned,the women reportedwanting to be lighter thantheir current weight. Themale runners, in comparison,wanted to be a littlelarger.The male desire to be biggeris based on perception,not the actual preferencesof women. A survey ofabout 200 collegiate menand women indicates 1)men believe the male figuremost attractive to women ismore muscular than the figurethe women actuallychose; 2) women prefermen with standard muscle,not hulks!Weight lifting is associatedwith not just improvedstrength but also improvedperception of self-esteem,sports competence, coordinationand health. (continuedon p. 7)6

WOMENRat studies suggest the loss ofregular menstrual periods thatcommonly occurs in active femalesmay be related to inadequatecalories, not excessiveexercise. Rats that didlots of exercise but ate enoughcalories to support the exerciseprogram maintained regularreproductive cycles. Ratstudies also suggest the boneloss associated with amenorrhea(loss of menses) is likelyrelated to reduced musclemass as opposed to hormoneimbalances. Women need toeat enough to support exercise,muscles and menses.If you are a female athletewho has stopped having menstrualperiods, be aware thatmany members of the medicalcommunity lack knowledgeabout the health problems associatedwith amenorrhea. Asurvey suggest only 53% offamily doctors recognized allthree parts of the female athletetriad (amenorrhea, eatingdisorders, stress fractures) asdid 36% of pediatricians and17% of gynecologists. If youare told it's normal for athleticwomen to stop menstruating,find another MD!MUSCLEConsuming inadequate caloriesand protein reduces thebody's ability to build muscles.Hence, dieting athletes shouldbe sure to have a strong proteinintake (at least 0.5 gmpro/lb). Yet, if you are severelyundereating (such asan athlete “making weight”),choosing a protein-rich dietwill not protect your muscles.Soldiers who did exhaustivemilitary operations while eatinginadequate calories lostthe same amount of muscleregardless if they ate a high(0.5 gm/lb) protein or lowerprotein diet.SUPPLEMENTSShould you take vitamins Cand E to decrease the inflammatoryresponse associatedwith muscle damage causedby exercise? No. A study withhealthy athletes who did muscle-damagingexercise suggests400 mg. C and 800 mg.E generated no protectivebenefits. Ultramarathonerswho took 1,000 mg. C and400 mg. E also experienced nobenefits in terms of severity ofmuscle damage and recoveryrates. Eating wisely works.Nancy Clark, MS, RD offerspersonalized nutrition consultationsat SportsMedicine Associatesin Brookline MA (617-739-2003). Her best-sellingSports Nutrition Guidebook($23) and Food Guide forMarathoners: Tips for EverydayChampions ($20) areavailable viawww.nancyclarkrd.com or bysending a check to Sports NutritionServices, 830 BoylstonStreet #205, Brookline MA02467.MessageBoardEmail From Finbar Kirwan:As some of you know, Iwill be heading back toIreland this Wednesday. Ihave been offered the jobof a lifetime with theIrish Sports Council,working with John Treacy(Olympic Marathon SilverMedalist '84 and the guywho inspired me to put onsome running shoes).I also wanted to wisheverybody the very bestin their running endeavors.Being a member ofGBTC has been one of thehighlights of my timehere and I'll bring somewonderful memories backwith me. I expect to registerwith a new club inDublin quickly and Tom isalready pushing for adual meet. Going forwardI will still keep thisemail address, so ifyou're ever across thepond don't be shy to contactme.Anyway thanks for sharingthe miles and take careFin7

Track ResultsUSATF New EnglandOutdoor Championships6/15/2003 MIT - SteinbrennerTrack, Cambridge, MA ResultsTEAM SCORING MEN:1.Gr.Boston TC 69;2.Reebok Boston 34;3.Athletics East 30;4.WorcesterTC 21;5.Providence Cobras, 15;6.Merrimack Valley Striders 8;7.NEWalkers 6;8.BAA, Boston International, CambridgeSports Union 3;11.Masters Racewalking & TF Club,2;12.Moose Milers Marathoners 1WOMEN:1.Gr.Boston TC 84;2.BAA 14;3.Athletics East 13;4.Merrimack Valley Striders 6;5.Cambridge Sports Union 3;6.Reebok Boston and Central MAStriders 2;8.Cambridge RC 1.Event 1 Women 100 Meter Dash2 Lawson, Sarah 13.683 Carman, Kisha 37 13.77Event 2 Men 100 Meter Dash1 Egbor, Stanley 10.456 Soderquist, Jeff 11.497 Manosh, Jon 11.50Event 3 Women 200 Meter Dash6 Trainor, Kourtney 27.457 Lawson, Sarah 27.6511 Derderian, Jane 30.89Event 4 Men 200 Meter Dash1 Egbor, Stanley 20.703 Fuller, Kobie 21.518 Manosh, Jon 22.7911 Callum, David Greater Boston T 23.25Event 5 Women 400 Meter Dash1 Bromell, Jana 56.322 Regan, Catherine 57.57Event 6 Men 400 Meter Dash2 Dilday, Sekou 49.716 Cahill, Dave 51.377 Colon, Andie 51.7212 Jones, Ed 54.85Event 7 Women 800 Meter Run1 Gradhand, Ulrike 2:17.734 Subin, Keely 2:21.13Event 8 Men 800 Meter Run9 Bayliss, Trevor 1:57.7315 Buggia, Adam 2:08.50Event 9 Women 1500 Meter Run10 Siegrist, Sloan 4:47.1111 Leier, Melissa 4:47.9815 Wasilenko, Katie Greater Boston T 5:14.15Event 10 Men 1500 Meter Run8 Slovik, Jay 4:03.979 Tomlinson, Sarad 4:13.0511 Merkhofer, Evan 4:20.8016 McArdle, Colin 4:37.56Event 11 Women 3000 Meter Run2 Leier, Melissa 10:34.204 Bradley, Margaret 10:55.715 Bonstelle, Christy 11:35.51Event 12 Men 3000 Meter Run3 Voliva, Rich 9:12.794 Wells, Kit 10:06.53Event 13 Women 5000 Meter Run3 Bradley, Margaret 18:24.744 Guzman, Alison 19:15.19-- Famous, Katie DNFEvent 14 Men 5000 Meter Run10 Davie, Bruce 16:37.8115 Nolan, Matthew 17:12.88Event 19 Women 400 Meter Hurdles2 Trainor, Kourtney 1:06.30Event 21 Women 3000 Meter Steeplechase2 Brennand, Kristen 11:27.30Event 22 Men 3000 Meter Steeplechase4 Newsham, Bill11:04.85Event 24 Women High Jump1 Dorrel, Sarah 4-08.25 1.42m2 Trainor, Kourtney 4-08.25 1.42mEvent 25 Men High Jump2 Earle, Sean 6-08.00 2.03m4 Sobel, Richard 54 Greater Boston T 5-03.001.60mEvent 26 Women Pole Vault1 Tweedie, Cat 10-06.00 3.20mEvent 27 Men Pole VaultAbel, Eric Greater Boston T 14-00.00 4.26mEvent 28 Women Long Jump5 Trainor, Kourtney 4.68m 15-04.257 Derderian, Jane 3.81m 12-06.00Event 29 Men Long Jump3 Soderquist, Jeff 6.86m 22-06.257 Luong, Kien 5.76m 18-10.75Event 31 Men Triple Jump4 Ouarraioui, Amine 12.57m 41-03.005 Colon, Andie 12.44m 40-09.75Event 33 Men Discus Throw4 Ferrara, Chris 41.42m 135-115 Sawler, Jaime 40.27m 132-017 Lemieux, James 38.85m 127-05Event 38 Women Shot Put1 Bromell, Jana 11.82m 38-09.505 Trainor, Kourtney 10.10m 33-01.75Event 39 Men Shot Put2 Ferrara, Chris 15.09m 49-06.25Event 40 Women 4x100 Meter Relay1 Greater Boston Track Club 'A' 52.89Event 41 Men 4x100 Meter Relay1 Greater Boston Track Club 'A' 41.702 Northeastern TC 'A' 42.913 Worcester Track Club 'A' 46.53Event 42 Women 4x400 Meter Relay1 Lemans 'A' 3:55.252 GBTC 'A' 3:57.393 Athletics East 'A' 4:36.52Event 43 Men 4x400 Meter Relay2 Greater Boston Track Club 'A'3:17.824 Greater Boston Track Club 'B'3:41.05HELP WANTED!!Looking for a volunteer to helpkeep track of race resultsI need a volunteer to keep track ofclub race results—from road racesto track to cross country. The resultsyou see in the newsletter arecopied and pasted from a varietyof sources, predominately fromclub email. It’s a long, tediousprocess. Maybe it’s several peoplewho can split up the task betweendifferent running events. Please letme know if you can help the clubkeep track of results so they canmore easily appear in our newsletter.Please contact me atecullinane@yahoo.com8

Race ResultsMay6K Breakheart ClassicWakefield, MA, May 3, 200323 23:04 6:12 Kristen Brennard36 24:58 6:43 Amanda Labelle45 26:13 7:03 Sarah Zanardi49 26:44 7:11 Beth Sanderson53 26:52 7:13 Sona Banker GreaterTrollheim 5K, Essex VT May 317:06 4th Bill Newsham GBTCdirt roads, hilly, beautiful day.Big Lake Half Marathon,Alton Bay, NH, May 3, 20035 3/83 :01 1:18:49 Jon Chesto, 32 MPittsburgh Marathon8. Lynn Johnson, 29, 2:59:57 250Merrimack River Trail 10 MileRunAndover, MA, May 3, 20032 BEN NEPHEW, 27 M 2/15 57:425:476 BRODIE MILES, 29 M 3/151:05:50 6:35John L. O'Brien MemorialRoad RaceWoburn, MA, May4, 20035 BRAD STAYTON 266 2/69 M4049 WA-TERTOWN 32:43 6:333rd Annual Evan's Run 10KNorwell, MA, May 4, 20031 FINBAR KIRWAN 1/25 M303934:11 5:31Officer Savage 5 km inWellesley, May 418 Thomas Whitney 19:59 6:27 3 50-59Freihofer's Run for WomenUSA Track & Field 5k National Championship& 5k Fitness RunUSAT&F CertifiedEmpire State Plaza Albany, New YorkBy a mere 12 seconds our team beatSyracuse! What a great day! Terrificrace by Melissa who ran much of therace with Olympic Gold Medalist JoanBenoit Samuelson before out kickingher by ten seconds over the last halfmile. The slightest faultering of ourtop three would have pushed us to3rd. Merrimack Valley came with astrong team but of only 3 runners.One failed to finish so they had noscore at all.GBTC women 2nd!2. Greater Boston TC17:27 18:09 18:27 ( 18:57) ( 19:19)= 54:03Melissa Leier, Margaret Bradley, LynnJohnson, Katie Famous, AlisonGuzman27 17:26.1 5:37 Melissa Leier 2745 18:08.1 5:51 Margaret Bradley51 18:16.8 5:54 Kristen Brennand53 18:26.5 5:57 Lynn Johnson67 18:56.1 6:06 Katie Famous79 19:19.0 6:14 Alison Guzman100 19:43.6 6:21 Kate Wasilenko3289 finishers9TH ANNUAL MT. KEARSARGEHILL RUN 8.5 miles (2400 ft. climb)6 2/9 57:07 6:44 Ben NephewJuneCovered Bridges Half Marathon Quechee,VT, June 1, 200314 4/91 1:19:17 6:03 Brodie MilesRHODY 5K ROAD RACE -USATF New England GrandPrix ChampionshipJune 8, 2003 5 KilometersFEMALE RESULTS11 3/39 18:01 5:48 Melissa Leier24 8/29 18:40 6:01 Margaret Bradley27 9/29 18:49 6:04 Kristen Brennand31 10/29 19:00 6:07 Mary Siegrist34 7/39 19:08 6:10 Alison Guzman36 12/29 19:10 6:11 Katie Famous46 9/39 20:10 6:30 Katherine Wasilenko82 16/46 22:24 7:13 Kerry O'donovan87 11/32 22:37 7:17 Erin Cullinane287 finishersWomen Team Results5. GBTC18:01 18:40 19:00 19:08 19:10( 20:10) ( 21:11) = 1:33:59MELISSA LEIER, MARGARET BRAD-LEY, MARY SIEGRIST, ALISONGUZMAN, KATIE FAMOUS, KATHE-RINE WASILENKO, CHRISTY BON-STELLEMALE RESULTS7 4/47 15:07 4:52 Marzuki Stevens37 12/47 16:06 5:11 James Pawlicki48 10/54 16:22 5:16 Finbarr Kirwan55 15/47 16:31 5:19 Kit Wells66 18/47 16:50 5:25 Bryan Doldt72 12/25 17:08 5:31 Blair Schaefer82 13/75 17:21 5:35 Bill Newsham101 23/47 17:40 5:41 Noah Stuart139 27/75 18:38 6:00 MichaelUrquiola140 28/75 18:40 6:01 Brian Hare165 16/71 M18:59 6:07 Bruce Bond186 22/71 19:25 6:15 Tom Derderian197 35/70 19:46 6:22 Ken Ross198 26/71 19:50 6:23 Thomas Whitney200 28/71 19:52 6:24 Joel Bargmann262 9/28 21:18 6:52 Harold Frost282 45/75 21:57 7:04 Ken Agabian498 finishersOpen men placed 4th, masters 10th,seniors 6thLouise Rossetti 5KBeverly,MA June 186 KIRSTEN BRENNAND 18:33 5:598 ALISON GUZMAN 18:41 6:0215 CLAIRE MCMANUS 20:18 6:33A Midsummer Lights RelayDeer Island Boston/Winthrop MAJune 20-June 21 From Sunset to Sunrise3 mile legs teams of up to 10 runnersTiffany’s Greater Boston TrackClub Team: 21 laps of 3 miles 89yards completed before the first raysof sunlight broke over the AtlanticOcean.Tiffany Thompson, Ericks Richters,Erin Cullinane, Maria Sun, CynthiaHastings, Russ Miller, Tom Afrika,Nicole Ribichaud, Paul Hampshire,Ted Charette.9

The Wingfoot ExpressGreater Boston Track ClubP. O. Box 183Back Bay AnnexBoston, MA 02117Inside: Good Things.10