The Pace Setter - Hudson Mohawk Road Runners Club

Publication of Hudson-MohawkRoad Runners ClubVol. 31 No. 10Editor:Kari Gathen (pacesetterarticles@nycap.rr.com)Managing Editor:Robin Nagengast (pseditor123@gmail.comlAssistant Managing Editor:OpenAssociate Editor:Bill RobinsonProduction Editors:Kathleen Bronson, Terri Commerford,Mike McLean, Robin NagengastAdvertising/Business Directors:Jim Tierney 1869-5597, runnerjmt@aol.comlBob 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 UpdateAI Maikels- Whafs 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 KomerThe Pace Sener is the official monThly news-magazine of theHudson-Mohawk Road Runners Club. Membership in theHMRRC automatically entitles one to receive The Pace Setter.Advertisements, race announcemenls and entry forms are paidfor at the following rates: full page ($150). Contract rates areavailable on a half year and a full year basis. Advertisementquestions and space reservations should be direded to JimTierney, Advertising Director, at 869-5597. After contactingthe advertising director, material can be mailed to: CAllen,179 Hollywood Ave., Albany, NY 12209 (callen@gscallen.com). All other maners should be directed to the editors."2009 HMRRC. All rights reserved. Reproduction In whole orin part without written permission is prohibited.President's Message 5What's Happening in October 7In Memoriam: Pat Stewart 7Short Circuits 9Been There, Done That.. 11The Tawasentha Cross-Country Series 13by Jeff HayesBook Review: Don McGrath 15Motivation 15by Mike NaylorOff The Road: The Hamstrings 17The 34th Running of the Adirondack Distance Run 19by Terra StoneHudson Valley Rail Trail 5K Race and Walk Scheduled 20Pick Your Feet Up, Stupid 20by Joe YavonditteThe 32nd Running of the Dynamic Duo 21by Jeffrey HayesProfile of a Runner: Gail Hein 21The Athlete's Kitchen: Fueling For Training 22Minutes of the HMRRC General Meeting August 11, 2010 24Grand Prix Update 25New HMRRC Members 26Photos in this issue by Bill Meehan, Donna Davidson, Peter Thomas at alpenCRAPHIK.comHMRRC 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

What.s Happeningin OctoberThe October race schedule features threeof the club's better races; two of them are heldon the same day and none are a 5k. For a goodlong run, the Mohawk-Hudson River Marathonshould fill the bill. Years ago Paul Rosenbergenvisioned a top quality club fall marathonand in 1983 he made it happen. Over theyears the course has changed a bit, primarilyin the finish area, but the basic route is still thesame. The race is set for Sunday, October 10 at8:30 a.m. at Central Park in Schenectady andfollows the bike path along the Mohawk River,through the Town of Colonie Park and into theCity of Cohoes. After a short stretch of urbanrunning, the course re-joins the bike path inWatervliet and offers some scenic views of theHudson River. This race is a Grand Prix eventand also serves as the USA Track and Field AdirondackChampionship. If you are not readyfor the marathon distance, you can opt for the9th Annual Half-Marathon that has the same8:30 a.m. start as the marathon but starts at theTown of Colonie Park and follows the samecourse as the marathon. If you haven't signedup for either race you are too late; registrationclosed out in late July.The other club race in October is a personalfavorite as it embodies the spirit of an HM­RRC event. The 31st Town of New Scotland7.1 mile race is set for Sunday, October 3 at 10a.m. at the Town Park on Swift Road. This raceoffers a fine view of the early fall foliage onthe Helderberg Escarpment and has enoughhills to let you know that you haven't just runanother flat 5k.There are numerous other local races in Octoberwith a wide range of distances to choosefrom. Fans of 5K races can choose the Race forthe Cure, with the men and women again runbyAI Maikelsning together this year. The race is set for 9:00a.m. at Albany's Empire State Plaza on Saturday,October 2. Once again this year the race willutilize the Freihofer's Run for Women championshipcourse and should prove to be quitepopular. There is also a walk at 10:00 a.m. andall who attend this race are moved by the strongsense of community present at the race.The Albany Running Exchange introduceda new event in 2005, the Hairy Gorilla Half­Marathon and Squirrelly 6 mile run. The originalplans called for the race to be held over thetrails of the Pine Bush preserve but the pleasurepolice put a stop to that so the race was movedto Thacher Park. The races return to ThacherPark again this year with a 9:30 a.m. start onSunday, October 31. Thacher Park is a greatvenue for a trail race and the weather in midfallis bound to be better than what we get inJuly when the Indian Ladder Trail Run is held.Saratoga is the setting for the Saratoga NationalBank Cross Country Classic- USATF 5kCross County Championship, set for Sunday,October 17 at 10 a.m. at the Saratoga StatePark. Another Saratoga favorite is the 5th AnnualRun for ROC, set for Sunday, October 3 at11 a.m. at the Saratoga Race Course. SaratogaState Park is also the site of the 5k Challengeto benefit Livestrong, set for Sunday, October17 at 9 a.m. at the Columbia Pavilion. Fans ofa slightly longer race option will like the 10thAnnual Great Pumpkin Challenge 5k and 10kRun, set for Saturday, October 23 at the ColumbiaPavilion at the Saratoga State Park withboth races set to go off at 9:30 a.m.October is the final month for the term ofclub president Mark Warner. Mark's final meetingwill be held on Wednesday the 13h at 7:30p.m. at the Point of Woods clubhouse. 0Submissions for theDecember Issue of The Pace SefferArtides:Deadline is October 25th. Submit to: Editor, pacesetterarticles@nycap.rr.comAdvertisemen1s:Deadline is November 1st. Contact Jim Tierney IAdvertising Director) toreserve space, at 869-5597 or e-mail: runnerjmt@aol.comAds should be sent to:CAllen, 179 Hollywood Ave., Albany, NY 12209 or e-mail ad to:callen@gscallen.comHigh resolU#on black & white files required (pdfpreferred, no compression). No filesfrom MS Wortt 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.JnmemoriamPat StewartIt is with great sadness that I inform you thatPat Stewart passed away at the age of 70, onMay 31, as a result of ALS disease.Pat joined HMRRC in its first year, andserved as vice president in 1975, rny first yearas president. He was a wonderful human beingand friend, and a huge influence on my running,race directing, as well as rny writing/editingof the HMRRC newsletter. We met in 1973because we were finishing close to each otherin many HMRRC races, so we started havinggreat post-race conversations. He graduallydropped out of running during the 1980's, dueto knee and other injuries.In recent years, he was a big fan of highschool cross country and track, especially HolyNames and Bethlehern Central HS girls teams.He attended lots of track and cross countrymeets after he retired from the NYS EducationDepartment, and continued as long as he wasstrong enough to watch the meets. When I visitedhim in the hospital several hours before hedied, he had the sports section of the newspaperopen to Section 2 track meet results!Here are some excerpts of the "Profile of aRunner" in which I interviewed him in 1975:Pat Stewart, who is 35 years old, is one ofthe top runners of his age group in this area.He is a business teacher at Duanesburg CentralHS, where he is also the track and crosscountry coach - he started both programs atthe school 3 years ago. The Duanesburg crosscountry team (class E school) won the Section2 Class DIE title this past fall.Here are some highlights of Pat's two runningcareers. At Vincentian Institute HS in Albany,he ran a 2:02.7 in the 880 on a cindertrack, while running just 3 months of the year(there was no cross country or indoor trackteam). He ran cross country at Providence College.From 1961 to 1969 he quit running. In hissecond career, his personal records are: 1 mile- 4:47.6; 2 mile - 10:27.8; 3 mile - 15:57; 6mile - 34:16; 9 mile - 53:21.In 1974, Pat ran about 25 miles a week - 4to 6 miles at 6:30 to 7 minute pace. This Januarywas his biggest month ever - 158 miles at7 rninute pace. He'd like to get in some extradistance this winter to prepare for the summermeets. During the summer months he'll dospeed work about 3 times a week. His workoutsdon't consist of many repetitions, but theyare very fast.Pat's major goal for the summer is a 4:39mile. He'd also like to run a 33:00 six mile inthe near future. He is confident he can attainhis goals, but first he'll have to get his weightdown to 170 Ibs (he is 6'3", 182 Ibs). His selfdisciplineis lacking when it comes to snacksand desserts! 0The Pace Sener - 7

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.Ray Lee was running in the woods at theTawasentha XC race in August when he heardsomething crashing in the trees. Momentslater something fell on the trail right in front ofhim, almost hitting him in the head: a golf ball.Ray called out, "Where did this come from?"A nearby runner replied, "Right over there,"pointing left through the woods. Ray lookedand could make something out about 20 yardspast the woods: a golf course. Ray's only reply,"I didn't know that was there."Trail golfElmira's Molly Huddle has done it again.This time she set a new American SK record(14:44.76) at the Brussels Diamond LeagueTrack Meet in August.If you are going to try to run cross-country,start with a small country.- Jay LenoThe demise of theAmerican runner washastened by the successof the first runningboom in the 1970s andthe embrace of runningas a "pastime" ratherthan a sport. As morepeople were encouragedto "just do it," Cameron Stracherracing (and training) were dumbed down forthe masses. Runners were told they could doa perfectly respectable marathon on 30 milesa week, sk road races popped up all aroundthe country (replacing the more difficult 10k),and running culture celebrated (and elevated)the participant over the winner. Today, it is notunusual for most runners to neither know, norcare, who won the race in which they wererunning.- Cameron StracherRunner, author and media lawyerI don't jog - it makes the ice jump right outof my glass.- Dean MartinPikermi TeeYou know you're a serious runner whenyou get an invitation to a wedding and you automaticallythink about what race the date willconflict with. 0On the Web!The Hudson Mohawk RoadRunners Club is on the WebGood golly, Miss Molly!The popular half-marathon has been renamed"Pikermi" (pronounced "pee-KER-mee").It comes with a website (www:teampikermi.com) and a slogan: "Because 13.1 miles shouldnot be considered half of anything!"What does pikermi mean? Pikermi is asmall Greek town about 13.1 miles from Marathonon the road to Athens. What is it knownfor? Well, nothing really except being halfwaybetween Marathon and Athens.• Complete Race Schedule• Grand Prix Update• Race Applications• Race Resutts in a flashwww.hmrrc.comThe Pace Setter - 9

October 1975...Thirty Five Years Ago• Don Wilken is honored on the 19th withthe Distinguished Service Award. He is givenike Tiger Cortez running shoes and a nylonjacket. On a cool and rainy day, an eight-milerace is held on a course designed by Wilkenthree years earlier, and Chet Bieganski is thewinner. Sheila Ellison is the only female finisher.• SUNYA Junior Varsity cross countrycoach Pat Glover is first among 19 finishers in afive-mile cross country race on a tough courseat SUNYA on the 26th. Glover's time of 27:02sets a course record and is 1:46 faster than secondplace finisher Bill Robinson.October 1980...Thirty Years Ago• The Woodlake ten-miler is held on a veryhilly Voorheesville course on the 19th. DaleKeenan runs a 55:42 and beats his closestfinisher by nearly four minutes. Ann Drapeauruns an 82:35 to beat the other two females.Just 30 runners finish the race.• The Distinguished Service eight-mile raceis held on the 12th and honors David Kelley,who founded The Pace Setter. Dave Barsalowwins with a 41:17, and Denise Herman is topfemale with a 58:49 and dethrones two-timewinner Diane Barone, who finishes second.Race director Paul Rosenberg attempts to runthe race without warming up and injures hisAchilles tendon.October 1985...Twenty Five Years Ago• The cover of The Pace Setter shows threerunners gamely trying to get across the NormansKill during a cross country race at TawasenthaPark. The water is up to their necks inwhat must have been near-flood conditions!• The Town of New Scotland 12 and 7.1mile races are held on the 6th. Chris Buckleywins the 12-miler with a 68:54. Kelly Hoskinsruns a 77:36 for top female honors. Also turningin good times are Jim Burnes, Lee Wilcox,Tom Tift, Paul Murray, Ken Klapp, and JulieWilcox. Mike Griffen and Pam Kimmerbergare winners of the 7.1-miler.• The club fall marathon is held on the20th. James Hebert leads an impressive 51males who break 3 hours with a 2:30:44. KellyHoskins is top female with a 2:54:19. Sixteenof the twenty-one female finishers break fourhours. The Pace Setter lists all 232 volunteerswho helped with the marathon, quite an impressivenumber!October 1990...Twenty Years Ago• From an item in Short Circuits, a recenteight-year medical study conducted on 13,000adults by the Institute for Aerobics Researchconcluded that staying fit can significantlylengthen your life. It found that even modestamounts of exercise can substantially reducethe risk of death from cancer, heart disease,and other causes. The mortality rates of the fitby Mike Beckerpeople were three times lower than the unfitpeople.• The Women's Distance Running Festival5K is held on the 14th in East Greenbush.ancy Nicholson wins with an 18:42, 13 secondsahead of Amy Herold-Russom. MaureenMcLeod and Mary Beth Steffen are next andrun under 19:30.• Koichi Araki wins the club fall marathonon the 28th with a 2:34:09, just 35 secondsfaster than Vinny Reda. Carol Hervey is topfemale and 49th overall with a 3:06:27.October 1995...Fifteen Years Ago• Ray and Pete Newkirk run 3:28 and 3:34,respectively, in the Hartford Marathon on the14th. Ray qualifies for Boston, but Pete doesnot.• The Town of New Scotland 7.1-mile raceis held on the 15th. Dieter Drake is the onlyfinisher to go sub-40 with a 39:36. DanieleCherniak is top female with a 46:15, good for19th overall. Also running good times are PatGlover, Mark Warner, and Zach Yannone.• Ed Neiles does double duty as both clubpresident and editor of The Pace Setter.• The Halloween Masquerade Madness 30minute run/walk is held on the 29th. Registrationis reduced for participants wearing costumes.The course is a loop around the tenniscourts at SUNYA and participants get a raffleticket for each lap run, increasing their chancesfor raffle prizes.October 2000...Ten Years Ago• Emily Bryans is the top female in the 19thannual Corning Wineglass Marathon on the1st with a personal best time of 2:59:13, whichis good for 12th overall. This is her fourthmarathon and breaks her previous PR by 20minutes.• A large field of 756 runners competes inthe second annual Times Union Race For Literacy5K on the 14th. The course goes fromAlbany High School up Washington Ave. tothe SUNY Campus. Birger Ohlsson wins witha quick 15:11, 24 seconds faster than ickConway. Dana Ostrander is top female with a17:38, followed by Mary Peck.• The Mayor's Cup 8K in Boston is held onthe nnd. Jamie Rodriguez finishes 13th in afast field, with a 24:34, which is 4:59/mile and68 seconds behind the winner. Other localfinishers with good times include Tom Dalton,who won his age group with a 24:53, NickConway, Kevin Williams, Peter Flynn, and FredKitzrow.October 2005...Five Years Ago• Ben Greenberg wins the Voorheesville7.1-mile race on the second with a 39:17, nearlythree minutes ahead of Birant Awkay. NancyTaormina is top female and 19th overall with a49:17, three seconds ahead of Deb Springer. Atotal of 96 runners finish the race.• Michel Couillard from Quebec wins theclub fall marathon on the 9th with a time of2:30:15, taking the lead in the nnd mile. DuncanLarkin, Bob Irwin, and Chuck Terry finish2-4 all with times under 2:40. Megan Leitzingeris top female with a 3:03:27, followed byancy Taormina and Sheila Mason. A total of132 of the 354 finishers qualify for Boston, animpressive 37%.• The Mayor's Cup Fun Run 5K is held ona flat and fast course in Cook Park in Colonieon the 16th. Joe Choiniere and Jessica Manzerare the top male and female with times of16:35 and 17:41, respectively. Age group winnersinclude Jon Rocco, Paul Forbes, and BobKnouse. Jordan Johnson and Amy Becker arewinners of the boys and girls one-mile fun run.oThe Pace Setter - 11

The TawasenthaCross-Country SeriesThe Tawasentha 5k Cross-Country racesin Guilderland are aptly named. The wordTawasentha is a Mohegan word that originallynamed the Normans Kill, and the word, appropriatelyenough, means "Vale of Tears." Thesethree races, which took place on the 2nd, 9thand 16th of August, are the only cross-countryraces of the year for the Hudson Mohawk RoadRunners Club and are thought by many to beharder than any road 5k the club has to offer.The Tawasentha race meanders throughthe woods surrounding Tawasentha Park andis feared most for its steep and numerous hills.One of these hills is aptly named "Suicide Hill"because descending it at anything besidesa cautious pace could lead to serious injury.However, the most interesting part of the raceis a river crossing with one mile to go. If runningup a steep hill isn't hard enough on itsown, try slogging up one in wet shoes. This isexactly what happens on the course, since theriver is followed immediately by the steepesthill in the race (there was no running up thisfor most of the racers.) Though the river wasreported to be a mere one foot deep on theday of the first race, it easily rose to more thanthat, reaching most racers' knees.For Tawasentha #1 the winner was 25 yearold Dan Haggerty, who won with an astoundingtime of 17:43, which gave him a 5:42 paceper mile over this very difficult course. Haggerty'stime was the best on record for the currentTawasentha course, beating last year's winningtime by almost a minute. In addition, He beathis closest competitor, 28 year old Josh Merlis,by 50 seconds. In third place was 30 year oldJoe Hayter with at time of 18:42. Race directorJohn Kinnicutt said he thought the times wereso much faster this year because there hadn'tbeen much rain and there wasn't the usualmud and grime that slows runners down.On the female side, Courtney Tedeschibeat out her closest competitor by winning in atime of 22:57. Ten other male runners finishedbefore Meghan Davey came across in a fast23:28. In third place was Jackie Malecki witha time of 23:41.The next two races were won by previousthird place finisher Joe Hayter fromSchenectady. In both cases the races, whichwere held on hot and humid evenings, startedquickly, with Joe Comer-Leva having a ten totwenty foot lead when they entered the woods.However, he was unable to maintain the paceand was caught and passed on the back half ofthe course near the water station.During Tawasentha #2 the front runnersstayed together for the first 1.5 miles, at whichpoint Joe Hayter began to open a gap. Hayterlater commented that just after he crossed thestream he looked back and saw that O'Gradywas just entering the crossing. It was at thispoint that he "saw the smiley face" and knewby Jeff Hayeshe had clinched the race. Over the next milehe continued to widen the gap between himselfand O'Grady and finished the course in18:23, taking almost 20 seconds off his timefrom the previous week. Thomas O'Gradycame in 19 seconds later in 18:42, beating histime from the previous week by 10 seconds.The next four runners all crossed the line inrapid succession.Tawasentha #3 followed a very similar seriesof events. Around the water station, Hayteropened up a small gap between himself andO'Grady. By the time they came down to thewater crossing he was once again in the lead by15 to 20 meters. Times were noticeably slowerfor this race, however, with Hayter finishingin 18:47, O'Grady in 19:10 and Jim Sweeneyin 19:18. This was because many of the runnershad participated in the Indian Ladder 15krace the day before. After the race, O'Gradycommented that he was particularly tired afterrunning the Bridge of Flowers 10k Grand PrixChampionship in Massachusetts on Saturday(he placed 43rd), the Indian Ladder 15k and3.5 mile race on Sunday and then the Tawasentharace on Monday!On the female side Ada Lauterbach of EastBerne dominated the field in both Tawasentha#2 and #3. She won Tawasentha #2 in a timeof 21:42, beating her next closest competitor,Meghan Davey of Amsterdam, by 1:50, andsetting a course record by almost two minutes.Davey, who finished in 23:32, was followed byNancy Briskie, who crossed the line in 23:50.Briskie not only came in third in the overallclassification but also won her 50-55 age groupby over 5 minutes!The following week Ada Lauterbach did itagain! She set a new course record again, finishingin a time of 21 :23, and beating the nextrunner Lisa D'Aniello, who won the race in2008, by over two minutes. The race for secondwas close with D'Anielio and Davey separatedby only 3 seconds. D'Anielio finishedin 23:31 and was able to outkick Davey, whocrossed the line in 23:34.However, the Tawasentha course meanssomething quite different for most of the runners.In the first race 219 runners competedand out of these runners, more than a third (84runners) had times above ten minutes per mile.I spent this first race running in the back of thepack, getting a sense of what drove these runnersto show up and run such a difficult course.The general consensus was that the goal of therace was to finish. In many ways it seemed thesame attitude of most people who run marathons:it is an accomplishment just to havedone it. However, each person had a distinctreason for wanting to finish. There was a motherand daughter running together, encouragingeach other. Then there were two young highschool runners getting ready for their first yearof cross country.Yet, perhaps mostinteresting was thewoman who littlemore than a monthago had been in awheelchair becauseof a heart problem.An important part ofher recovery was exercise. However, exercisewas not the only reason she was at Tawasentha.She felt that completing the Tawasenthacourse was significant because it proved thatshe could overcome anything.For the second race a nod should go out tothe volunteers and the Capital District runningcommunity as a whole. The night before therace a mass e-mail was sent out asking for volunteersfor the race; John Kinnicutt was 10-12volunteers short. The next day at the race, lessthan 24 hours after the e-mail had been sent,enough volunteers showed up to make thewhole race possible. They helped people stayon a course that twists and turns through thewoods, they picked up the flags that markedthe courses path, they helped with the timing,and perhaps most importantly and they providedencouragement. One volunteer stood atthe top of the first hill "encouraging" runnerswith a tennis racket in the first race and giantfly swatter in the second race. In addition, specialthanks should go out to the water crossingvolunteers, especially the man who stood inknee deep water for an hour to help runnersavoid dangerous rocks (we were all told byJohn Kinnicutt at the 3rd race to thank him aswe crossed the stream). This second race wasnot only a demonstration of the commitmentof runners to running, but the commitment ofrunners to a running community.The third race was the largest race so farand had 224 participants. There also seemedto be much more diversity, with many morehigh school runners using the race as trainingand some very interesting families runningtogether. There were several father-daughterand father-son duos running the race, and thejovial atmosphere from the Indian Ladder raceon Sunday had clearly carried over to TawasenthaPark on Monday.The Tawasentha race has gone throughmany changes throughout its history and hastaken many different forms. It started out as justa high school course, then became a three-raceseries, had its course changed, was discontinuedfor a few years, and has finally returnedto its old form as a three- race series. WhenI first ran the race in high school I rememberbeing stunned when crossing the finish line.My time of 23:00 was five minutes slower thanmy 5k PRo I realized then, just as those whorun it now, that this course is something different.People do not run Tawasentha becausethey want to set PR's, they run it to see whatthey are capable of enduring. What is more,the Tawasentha race series is held by our runningcommunity to see what kind of runnerswe have among us, to test our mettle, and tosee if we can overcome what the Mohegansappropriately called, "The Vale ofTears." 0The Pace Setter - 13

Book Review:Don McGrath:50 Athletes Over 50 Teach Us toLive a Strong, Healthy LifeThis is a book that, despite its title, is good for athletes of any age to read. Don McGrath, theauthor, was a competitive runner for Scotia High School and Rochester Institute ofTechnology. Donwas also a fine road racer, competing in such events as the Troy Turkey Trot. In the 1982 Troy TurkeyTrot, which in the opinion of many local runners was the fastest, most competitive race this area hasever seen, Don ran 32:00 for 20th place.Don now is an avid rock climber. He also earned a PhD. from R.P.1. in electrical engineering, andis currently director of engineering at LSI Corporation in Colorado. He has been active in creating theSOk-Active/Athlete Challenge, which is a program designed to recruitSO,OOO people to participate infive healthy habits modeled by the athletes featured in his book.As Don says about his book, its purpose was this. "I set out to hear from a cross-section of olderathletes how I could continue to enjoy good health and a high quality of life throughout my life.In studying their histories, I have learned what can help and what can hinder my fitness journey."(p. 212). By extension, any reader who wishes to keep active despite the encroachments of age orwishes to cultivate a healthy lifestyle in later years will also find lots of good advice on how to enhanceone's personal fitness journey.Given Don's own interests in running and rock climbing, it is not surprising that many of theinterviews conducted here are with runners and climbers. The first interview is with Jane Welzel,whom long-time runners will recall from running in the Chopperthon and in the women's OlympicMarathon trials. Another familiar name is Sid Howard, the well-known middle distance masterscompetitor.But variety being the spice of life, the author has also included an impressive array of athletes inother sports: triathletes, skiers, surfers, cyclists. He has also extended the boundaries of athletes toinclude a dancer (Gene GeBauer), a mountain unicyclist (Terry Peterson), and a barefoot water skier("Banana" George Blair). Each athlete is asked a series of questions that vary from person to person,with some questions (e.g., "What was the best advice you were ever given?", "Where do you drawyour inspiration from?", "What are the key aspects of your training?") being answered from a numberof perspectives.The advantage of this interview strategy is that it enables each athlete to give specific recommendationsfor the sport in question, as well as allows them ample opportunity to give anecdotal commentsabout their success. I could summarize the advice given by all these athletes, but that wouldnot do justice to the book. Besides, one of the joys in reading a book like this is to see how the advicehas been embodied by the athlete giving it.If this was the only strategy in the book, it would run the risk of being a collection of old warstories told by aging athletes awash in nostalgia. Don has nicely avoided this pitfall by includingtwo chapters devoted to the scientific research by two experts who study aging athletes, Dr. NikolaMedic and Dr. Vonda Wright. Medic's chapter concentrates on the psychology of older athletes,while Wright's chapter deals with the physiological facts of aging athletic performance. Each chapteradds important insights about aging athletes.In addition, Don adds commentary of his own, including a valuable chapter entitled "The Performance-to-LifestyleTransition." This chapter describes the importance of accepting the deteriorationof performance as time passes in order to embrace the joys of an active life, whether it is pursuingthe sport that one starts out with, or a healthier substitute (a surrogate activity).There are few things sadder than seeing athletes who cannot accept their loss of center stageperformances. I recently read a biography of Ty Cobb, The Life and Times of the Meanest Man WhoEver Played Baseball, by AI Stump. In this book, it discussed how Cobb had difficulty adjusting tohis loss of physical ability as he grew older. In this book, there's a story that when Cobb was in thetwilight of his career, sportswriters and fans chanted this song:The curtain's going to drop, old chapFor time has taken toll.You might go on and play and play,But why go on for folks to sayThere's old Ty Cobb, still on the jobBut not the Cobb of yesterday.Perhaps if Ty Cobb had the benefit of the wisdom offered by the athletes in this book, he wouldnot have ended his life as a broken down athlete. I would recommend this book to everyone whowishes to continue an active lifestyle into the so-called "golden years." 0Motivationby Mike NaylorWhat a powerful word. Just saying it getsme going. I don't know why, but when I hear it,or read it, I need to be doing something, somewhere,and I need to be doing it now. And thatis what most of us need when the going getssluggish or non-existent. We need someone tojump up in our face, yell and scream, and tell usto get going. How often in our lives do we needthat lillie nudge to get us going? To get us backon track. To get us a lillie bit closer to our goal.And how often in our lives it wasn't there.This is where I come in. Or, guys like me.Guys who wear stop watches, sunglasses andt-shirts, with some sort of race or benefit writtenacross their chest. Spouting out reams of instructions,followed by, "Do you hear what I'm saying?"And, "Do you understand what I mean?"Oh, yeah! And, they always seem to beleaving something out. But you stand there,because you know this person in front of youWill, sooner or later, begin listening to whatyou are saying and hopefully, they will digest itand turn it into a masterful plan that will helpthem to reach their goals.There have been several things in my lifethat have motivated me to do my best. Whetherit was having the pressure of teaching agrandmother how to putt a shot, or training aKenyan athlete to be the best in the world. Inboth instances, the major motivation for mewas to not embarrass myself, not to fail, and notto have my athletes fail in front of their peersand family. The family members and peerswould soon forget me, but at every Thanksgivingand Christmas dinner, Uncle Harry or AuntSue would somehow work it into the conversation,how last summer ... remember whenwe all came out to Buffalo to see you competeand remember how funny it was whenyou dropped the shot on your foot and had togo to the hospital, and, remember when youwere picked to win a big race and finished wayback? (Oops! that really happened, talk aboutthat some other time.)Now, let me motivate you, let me get yougoing. Let me make you want to stop readingthis column and to go out the door. How? Oneword, motivation. Just say it to yourself. And,you will slowly have a picture appear in yourmind, and that picture will be of you staring atthe back of that guy or girl who always seemsto finish in front of you. Am I right? Doesn'tthat motivate you? Don't you want beat thatperson? Don't you want to turn around andwait for them? Then get off your butt, kick offyour fluffy slippers and strap on those wonderfulrunning shoes that you purchased a weekago, but have yet to wear them. Break them in.Take them to a park and run around till you aresweating and pumping your arms and drivingyour legs and Imagine what it's going to be likewhen it's you going across the finish line first.P.S. Throw out your watch, too. Talk moreabout that later.Have fun, and see you out there!Coach 0The Pace Setter - 15

Off The RoadMost runners or performance-based athletescould identify the hamstring muscles andaccurately tell you the function of the musclesthat make up the posterior thigh. But in spite ofsome pedestrian knowledge about these musclesthere is a disconnect when it comes todev~loping strength to the hamstrings or maintainingthe health of this muscle group criticalfor forward movement.The hamstrings are actually a group ofthree muscles whose primary role is to extendthe hip and secondarily flex the knee. Movingfrom the inside out are the semimembranosus,semitendonsus and the biceps femoris (Figure1). Unbeknownst to most people is that thelargest adductor muscle, adductor magnusfound on the medial thigh also functions secondarilyas a powerful hip extensor. This facthas major implications for strength, force applicationand injury occurrence as often timesthe "groin pull" suffered by many footballplayers is a strain of the undertrained adductormagnus.HAMSTRING MUSCLESThe HamstringsllilOot ...Grtlril~' lfochal1\or_8icqn:terrnms."""'heillThe hamstrings are considered to be thefastest muscles in the body. Consider this - atop end sprinter takes about 4.5 strides per second.That means each leg must travel from thethigh being parallel to the ground to an extendedhip (Figure 2) 2.25 times per second. By itselfthat fact might not raise any eyebrows.What one must remember is that the momentthe thigh is parallel to the ground it is motionlessfor a fraction of a second. The same istrue when the hip is in the extended position.What makes this point amazing is that duringthis cycle of knee-up to thigh back the leg hasreached a velocity of 55 miles per hour. Theleg has been sped up to 55 mph and sloweddown from 55 mph. Our muscles and nervoussystem control both these actions.Remember that each leg is moving zeromph to 55 mph to zero mph 2.25 times persecond. Complicating this act is that the bodyby Russ Ebbets, DCFigure 2must remain dynamically balanced while thelegs drive the body forward. Additionally thelegs must absorb the shock of each step thatcan be 7-10 times body weight with maximalsprint efforts.If there is a slight muscular imbalance,asymmetrical motion or in-coordination withinthe system, there can be big problems. Understandingthis, one can appreciate how and whya sprinter can be running full bore and almostinstantly, sometimes within one step, crash andburn.Sprinting and fast running are actions thatcall for "triple extension" of the leg. What thismeans is that the hip, knee and ankle push toan extended position to propel the body forward.It could be argued that the great toe alsoextends (or plantar flexes) but that is generallynot given much consideration.This triple extension is an important point tounderstand. Were one to poll a random groupof runners on how to strengthen the hamstring,most would say by doing a hamstring curl onthe machine at the local gym. The problemwith using a hamstring curl machine is that itmakes the muscle strong as a knee flexor, particularlythe lower 1/3 of the muscle and theshort head of the biceps femoris. Remembersprinting is triple extension, hip extension usingthe upper 1/3 of the muscle. There is a foundationalconcept in coaching called specificity oftraining - you train muscles as you'll use them.Training the hamstring as a knee flexor is a flagrantviolation of this principle.A related controversy is the quad to hamstringstrength ratio. Most any physical educationstudent will tell you the correct ratiobetween the quad and the hamstring shouldbe 3:2. If one can lift 60 pounds with a leg extension(quad muscles) one should train with40 pounds for the hamstring curl. While thisis technically correct, it ignores the context inwhich the hamstring is used in running.The 3:2 ratio is correct if one is talkingabout knee rehabilitation, after meniscus orACL surgery. If we are talking about triple extensionthe correct ratio becomes 1:1 for kneeextension to hip extension.The adductors also playa critical role inhamstring functionality. Try this simple experiment.From a stand try to touch your toes. Makea mental note of how close you come. Nowdo a "groin stretch," side to side to stretch outthe adductors. Gently go 3-4 times each side.Now try to touch your toes again. No doubtyou'll have a 3-4 inch increase in the range ofmotion of the hip and the hamstrings were noteven addressed. One should always do a groinstretch before stretching the hamstrings.A second experiment illustrates the lack ofcoordination most runners have between thehamstring and adductors. Lie on your back.Spread your knees apart, and for 10-15 secondsbring the knees in and out. Note how jerkyand uncoordinated this action is. It begs thequestion - if this action cannot be performedsmoothly in an essentially non-weight-bearingsituation, how will the muscle function in a topend sprint effort?Strengthening thehamstrings for the demandsoffast running canbe done several ways.The traditional squatexercise is an excellentstart (Figure 3). Place thefeet slightly wider thanthe shoulders and drop Figure 3down until the thigh isparallel with the ground. Take care not to leanforward. The kneecap should not move aheadof the toes. This can be done with or withoutweights and will tone not only the hamstringsbut the gluts as well.A second exercise is the lunge step. Withthe hands on the hips step forward and dropthe back knee down to the ground. You canrise up and repeat on the same leg or alternatelegs moving down the track or field. It is easyto overdo this exercise so start conservativelywith 10 steps and build from there. As fitnessimproves weights can be added.A third exercise is a standing hip extension.One needs a "hip extension" machine for this.Keeping the knee straight with the resistanceagainst the posterior thigh sweep the leg backward,extending the hip. This isolates the upper1/3 of the hamstring and also tones the gluts.A hip extension machine also allows oneto tone the adductors. By changing body positionwith the resistance against the inner thighone can isolate the adductors. Again the goalhere is tone as opposed to development. Startconservatively with a light weight and higherrep count.Hamstring injuries are a common problemfor performance sport athletes. Oftentimesthey are the result of a faulty training plan. Attentionmust be given to training the musclefor the exceptional demands it will meet fromboth a speed and strength perspective. Attentionshould also be given to the adductor groupthat works synergistically with the hamstrings.To ignore this reality invites injury as any subtlein-coordination can become readily apparentwith red-line efforts. A deeper understandingof the hamstring is a key to justifying greaterpreparatory work, which will hopefully lead tosafer superlative efforts.Russ Ebbets, DC is editor of Track Coach Magazine, thetechnical journal for USATF. He lectures nationally onsport and health related issues. He is author of Supernova,a novel on the famed running program at VillanovaUniversity. Copies are available from PO Box 229, UnionSprings, NY 13160 for 10.95 plus $2.00 for S&H. He canbe reached at spinedoctor229@hotmail.com 0The Pace Setter - 17

When I used to think about the AdirondackDistance Run, I'd cringe. It brought up imagesof debilitating humidity, scorching sunlightand breath-taking, never-ending hills. Why Idecided to end a two-year hiatus from racingby signing up for the 34th running of it is notrationally explainable, but I did. Now it mightJust be my new favorite.Non-runners think running in of itself is~ crazy thing to do (unless, they always say,You are runnmg from the police or to thebathroom."). I think they may have a point. Iam sure a bit of insanity was involved whenI signed up for the Adirondack Distance Runon June 27, 2010. After all, the furthest I hadrun for months beforehand was six miles and Ihad not run any hills. Yet I stood at the startingline "happy as a clam in high water" (a phrasewhich is apparently, as I have just learned, fromthe early 19th century and which means thatyou feel a "special safety or security. Things arewell with the world and danger is, for the moment,at a safe distance"). And that is exactlyhow I felt ... happy and safe ... but danger, Iwas sure, was just a hill or two away.When the gun sounded, I was shockedout of my happy, safe clamshell. I either hadmissed the announcements or perhaps therewere none but either way I was set in motionunexpectedly. Four years ago when I ran thissame race I actually had my back to the startwhen the gun went off, which provided fora very awkward few first steps. But this time,I only suffered what felt like a mild heart attackat the sound of the gun and then I wasrunning, swept along with the crowd, like wethought the starter might actually aim the gunat us next. Let me backtrack a moment hereto say that I was a little disoriented at the startof this race (but really "happy as a clam" to bethere) because finding it had been a bit of achallenge. Like I said, I had gone two yearswithout any racing at all, but it had been atleast four years since I had run this particularrace. Due to this, I took for granted that thestart was still on the main street out in front ofthe Lake George High School. When I arrivedat the doors to the high school and found themlocked, I panicked. Let this be my attempt atThe 34th Running of theAdirondack Distance Runby Terra Stonebeing informative like some of the other PaceSetter articles can be and let me tell you, dearreader, that this race now starts on a sidestreet. Despite the difficulties this change putinto my own plans, I must say that whoevermade this change in the course deserves to becongratulated because now, when you get toBolton Landing, the finish comes sooner (youno longer have to run through the entire town)and gives the illusion that the course is actuallyshorter ... which, by the way, it is not.With the start successfully found andconquered, I focused on keeping my anxietyabout the rest of the race at bay. That's whenI found Dan. In the week before this race, myfnend Dan had asked if I wanted to run it withhim. Due to my lack of adequate training, I hadthought "impossible" and politely declined,muttering something about how I still hadn'tlost the pregnancy weight and how my trainingwas slower now due to the fact that most of itinvolved pushing a jogging stroller in front ofme. Despite all my excuses, by the end of thefirst mile I found myself stride for stride withhim. "I think I may have went out too fast" I toldhim and was a little concerned when he said"Me too!" (Since originally I had estimated thatI would run at least one minute per mile slowerthan him). "We can slow up if you want" andwe sincerely tried but mile two was actuallyfaster than the first. That is how I knew this wasa miraculous day! I made the decision to pushas much as possible and comforted myself bythinking "Dan can always send my father backto pick me up if I bust". Dan stayed besideme for the first three miles and then droppedback slightly. It was at this point I focused oncomplete strangers to help me through. Asluck would have it, a husband and wife teamwas running about my pace and so I focusedon staying with them (feeling a bit like a thirdwheel in the process). Even though we neverspoke, I felt camaraderie with this couple andit seemed like we complemented each otherwell (I pushed them to go faster up the uphillsand they pulled me faster down the downhills).We worked together up and down the wavesof hills that are the Adirondack Distance Run.Somehow, I made it through these waves withouta collapsed lung or exploded quadricepsor seasickness. At mile six I noted that I hadjust run that distance ten minutes faster thanI had in the past six months. By mile seven,the husband of the team I was running withditched us. By mile eight I ditched the wife becauseDan was back. I latched onto him like adrowning swimmer. He would not let me fade.He said, "let's go over the finish line holdinghands" and we literally did just that.. As I alluded to in the opening paragraph,thiS race changed my thinking about the AdirondackDistance Run. Dan and the unknownhusband and wife team helped tremendouslyin forming my new opinion. So did the weather.It was overcast and cool (it was in the 70'swhich may not seem cool to some but if YOU'v~run this race before you know that this is ascool as it gets). It was also humidity-free whichis unheard of in June in Lake George and mademe think, for a moment, that the world waseither coming to an end very soon or this wastruly more of a miraculous day than I originallythought. Yet even more than all thesefactors, what really made this race a positiveexperience was the good-natured, supportivevolunteers and spectators scattered all aboutthe course either riding bikes or handing outwater or sitting on the sidelines clapping. As Iraced by, I silently thanked them all... Silentlybecause the hills had taken my ability to talkThe Pace Setter - 19

Pick Your Feet Up, Stupidby Joe Yavonditteaway ... In fact, now that I think about it, theonly regret I have about this race is that I wasnot a spectator myself and therefore I was unableto witness the spectacular performancesof the winners (Thomas Williams and EmilyBryans). To see their stellar performanceswould have made even a sad clam smile. (I'mnot really sure if clams can be sad, but I'm justassuming that they can because they can apparentlybe happy, as was already mentionedin this article.) 020 - The Pace SetterAnybody who has done a trail run hasprobably said that to themselves at some point.And if you forget that mantra, you will probablylook just like me in the adjacent picture.Nine months ago, my idea of a tratl was the NIskyuna/ColonieBike Trail, 6 -8 feet of asphalt.My wife had enjoyed doing the Pine Bush trailsnear our home, but I always figured that wouldbe torture on my weak ankles. She boughtsnowshoes and signed up for a few snowshoeraces. She got me to try it at ARE's Brave theBlizzard. I had a great time even with the littlesnow we had. [Not a good enough time to buymy own snowshoes.]March brought ARE's Dodge the Deer. Sheconvinced me again to get off the pavement.Again, I had a good time, and a good (5K)time. But, at Schodack Island State Park youdon't have to worry too much about tripping,the trails are in good shape. So what's next,of course, signing up for ARE's Trail RunningCamp. My ankles could feel the pain as wesigned up online. After that we were back onpavement until the start of ARE's Summer TratlRunning Series (STRS) in May. During the firstrun, I only tripped on roots twice, no damages.To keep this short, of the 12 Thursdays, 4 daysof trail camp, three Tawasentha Trail Runs andthe Indian Ladder Run, I tripped on a root duringall but two runs. I even tripped on a root3 seconds after Josh Merlis reminded me ofthe 'mantra' during the first day of Trail Camp.However, the closest I came to getting hurtduring any of these runs was when I trippedand went face first into a tree.So, we come to the final night of the ARESTRS on August 26th without any sprained anklesor a single drop of blood. I never expectedtrail running to be so good, no root trips on thelast two Thursdays or on the first loop on the26th. On the second loop, I see someone goingthe other way stumble on a root, but I missit on the way out. On the way back, however,at (I believe) that same spot, I'm now cruisingto the end of the season without a mark untilthat root. I think I actually caught both feet onthe root, which prevented me from turning toavoid hitting my face. My big Irish/Italian nosehits first followed by the forehead. I rolledover, checked the nose - seemed OK, lookedfor blood on the knees - none, slowly got up(swearing, of course) and moved up to the pairwho had been running in front of me. "Youlook like you just came out of a war zone." Notan inspiring comment. "Oh, there's also a littleblood on your forehead." But, I actually felt OKand finished the last 0.6 mile of the run.Now, the really nice part of the runningcommunity. Right after I finished, I had a wettowel to wipe off the dirt. A nurse, and EMTand then an MD, all of whom had done thetrail run, came over to check me out and tellme I was OK. But, none of them said - "Youforgot, pick up your feet, Stupid" I, however,kept repeating that all the way home. 0As StupidHudson ValleyRail Trail 5KRace and WalkScheduledThe Hudson Valley Rail Trail 5K Race andWalk is being held in celebration of the HudsonValley Rail Trail's connection to WalkwayOver the Hudson State Historic Park and willbegin on the Hudson Valley Rail Trail at 75Haviland Road, Highland on Saturday, October16 at 9 o'clock in the morning with registrationbeginning at 7:30 a.m.The eastward expansion of the HudsonValley Ratl Trail currently under constructionextends from Commercial Avenue in Highlandto the connection to the Walkway Over theHudson State Historic Park, with constructionscheduled to be complete early October.The expansion is a bold endeavor that willcost approximately $2,400,000, most of whichis made possible from the Federal stimulus underthe American Recovery and ReinvestmentAct (ARRA).The 5K Race and Walk will start and finishat the newly constructed parking lot at 75 HavilandRoad and will be an out and back courseon the new rail trail connection. Cost of theevent is $20.00 for pre-registered and $25.00day of race entry, which includes a t-shirt forthe first 250 registered. The event will be chipscored if the entries exceed 300 runners.For an application or for more information,contact the Race Director at VVeltre@TownofLloyd.com.0

The 32nd Running of theDynamic DuoThe cliche saying "The loneliness of thelong distance runner" didn't hold any weighton August 7th at Colonie Town Park, wherethe 32nd annual Dynamic Duo Relay race washeld. Not only was the field 174 runners strong,but the most popular aspect of the event, thecombined-time relay, featured some of the toplocal high school runners and the same energeticand jovial atmosphere you might expectat a high school dance.Teams for the Dynamic Duo Relay Racewere made up of one male and one femaleeach. The women started first, and when theycrossed the finish line their male teammatewould begin. The times were combined at theend of the event and the quickest combinedtime won the race. Thus, the majority of therunners, who were from Shaker or ShenedehowaHigh School, aptly named the event the"Section II Summer Prom". They explainedthat the guys had to make sure to get a gooddate early on or else all the good girls wouldbe taken. However, many of the high schoolersalso commented that the race was used asa training run for the upcoming cross countryseason and a way to have fun and see friends.Those who were not from a local high schoolwere either returning college freshmen, familiesof the students, or local runners.The race, a 3 mile loop course around ColonieTown Park, closely followed the ShakerHigh School cross country course. At staringtime, 8:30 a.m., it felt like a warm fall morning,close to perfect for running. The race startedout fast and entered the woods to the northof the park for the first mile. At the end ofthe first mile was the only hill on the course,which caused a shakeup in the field, allowingsix runners to pull ahead. However, the rest ofthe field was no more than 10-15 meters behind.After this the runners ran along the bikepath for an additional two miles. When theycame off the bike path there was a sprint forthe finish and Lizzie Predmore opened up agap of ten seconds between her and the nexttwo runners. Predmore finished the course ina time of 17:18 while the next two runners,Kristen Anderson and Sam Roecker, fought forsecond place. Though Anderson outlungedRoecker at the line, they were both given thetime of 17:28.The men's race was obviously more strungout since their starting times depened on whentheir partners crossed the finish line. AlexLeuchanka ran a phenomenal race, makingup 52 seconds on Dan Fernandez, winningthe men's race in 14:35, just 12 seconds offthe course record, and beating his next closestopponent, Dan Groves, by 24 seconds. DemetriGoutos came in third with a hard finish,completing the course in 15:05, just 2 secondsahead of Otis Ubriaco.However, it was Otis Ubrianco and Samby jeffrey HayesRoecker who took the day with the bestcombined time of 32:35, 30 seconds aheadof Demetri Goutos and Cassie Goutos, whohad a combined time of 33:06. The win of theUbrianco-Roecker team does a wonderful jobof illustrating the more interesting side of combinedtime relays. You don't have to come infirst to win the race; Ubrianco came in fourthin the male division and Roecker came in thirdin the female division. After the race Ubrianco,who will be a senior at Burt Hills HighPr~of~RwtnerGAll HEINGail Hein on left, Deb Batcher, center, DonnaCharlebois on right, ARE masters women andvery good friends at the Delmar DashWhat is your occupation, background, age,hobbies, and other sports or other interests?I am now retired after various menial jobsand boring careers, most of which required sittingfor hours at a desk. Before retiring, I went toSUNY Cobleskill to earn a certificate in FloralDesign which I sometimes do at various floristsduring holidays. I also became a Master Gardenerfor Cornell Cooperative Extension lastyear. My interests are all about the outdoors,kayaking, hiking, gardening, photography, andof course running. I also failed two golf classes.When and how did you get started running?When Joe Hein and I met, through a personalad (mine, now you all know) many yearsago, he took me out on the second date andbought me a pair of running shoes. He's mybest t coach and critic and entered me in myfirst 5K race in Hudson Falls in 1988, whichI finished in 30:02. He made a nice plaquefor me to commemorate this historic event.He also took me to the golf course to play forthe first time in December 2009; however, noplaque is forthcoming.Do you have a favorite race or races?My favorite is the Race for the Cure in Manchester,Vermont. However, I love every X-CSchool this coming year and is being scoutedby such big name colleges as Georgetown,commented on how happy he was with theoutcome of the race, but seemed more interestedin the fun he was having with his teammates and friends.The race ended happily with all participantsgetting the same prize, a t-shirt. Age groupswere determined by combining the ages ofmembers of a team and the winning teams ofeach age group were able to pick their t-shirtsfirst. A big thanks to all the volunteers, and especiallythe race director Frank Meyers, whodid a wonderful job of creating a fun event andkeeping runners, times and places organizedin a potentially very confusing race situation.Be sure to start thinking now about who youwant your dancing partner to be next year forthe 33rd Dynamic Duo Relay Race. 0race, especially the Froggy 5.What are your most memorable races?I like to enter races when I go on a vacationso that I get to meet runners from differentstates and experience different locations.So my travelling races are always memorable,San Francisco along the bay, the Matanzas5K in the streets of historic St. Augustine, thewomen's distance festival in Pocohantas Park,Richmond, and the Stock Show Stampede inSan Antonio stand out.How do you train? Do you have trainingpartners?I run by myself whenever I feel the urge andsometimes take a dog with me. I love runningwith my Albany Running Exchange friends atthe Monday nights at Tawasentha Park, theARE Thursday Summer Trail Running Serieswhere I have the good attendance award fortwo years, and any race that involves wearinga creative costume...or food.What are your current goals?For the first time in my life, I have a goal.I have never run a half-marathon and haveregistered for the Diva Half in Long Island inOctober. I was promised boa feathers, tiaras,and buff firefighters at the finish, is there anymore motivation?Do you have any future running goals?I'd like to stay healthy to keep running intomy 80's and continue to have fun with myfriends.Do you have a philosophy of running?Running should not be taken so seriously,it should be done because we are so luckyto have the health and ability to do it whenso many others cannot. I never take this forgranted.Any funny stories?Not a single one. 0The Pace Setter - 21

The Athlete's Kitchenby Nancy Clark, M.S., R.D.Fueling For Training:What to Eat Before lDuring and After You ExerciseRunners of all ages and abilities commonlyask me what they should eat before, duringand after a competitive event:When should I eat before the 10K: 2, 3 or 4hours beforehand?How many gels should I take during a halfmarathon?What's best to eat for recovery after a marathon?The same runners who worry about eventdayfueling often neglect their day to day trainingdiet. Hence, the real question should be:"What should I eat before, during and after Itrain?" After all, you can only compete at yourbest if you can train at your best.The goal of this article is to remind you totrain your intestinal tract as well as your heart,lungs and muscles. To get the most out of eachworkout, you need to practice your fueling aswell as your running skills. Then, come dayof the competition, you know exactly what,when and how much to eat so you can competewith optimal energy and without fear ofbonking nor intestinal distress. Here are somesports nutrition tips to help you run faster,stronger, longer.When and what should I eat before I train?Each runner has a different tolerance withpre-exercise food. I often talk with runnerswho report they don't eat before they run becausethey're afraid the food might cause intestinalproblems. Then, they needlessly sufferthrough major energy problems during theirworkouts and events. That's why they need topractice not only what they eat but also whenand how much to eat before they run. Fromday 1, I recommend you start training your intestinaltract by nibbling on a pretzel, a crackeror other fuel that will enhance stamina, endurance,and enjoyment of exercise.You don't need to wait around for your prerunsnack to digest. You can grab a small snackjust five minutes pre-exercise and the foodwill get put to good use-as long as you areexercising at a pace that you can maintain formore than half an hour. That is, you might notwant to eat much five minutes before a hardtrack workout, but you could likely enjoy abanana before you put on your jogging shoes.Research suggests you can eat an energy bareither 15 or 60 minutes before moderate exerciseand gain a similar energy boost. (1)In general, most runners prefer to wait twoto four hours after having eaten a full meal beforethey head to the gym or prepare for a hardrun. The meal will have plenty of time to digestand empty from the stomach, particularlyif you don't stuff themselves with high fat foods22 - The Pace Setter(cheeseburgers and fries) that take longer to digestthan a carb-based pasta-type meal. Therule of thumb is to consume (2):Time pre-exercise Grams carb/lb Calories/150 Ibrunner5-60 minutes 0.5 glib 300 calories2 hours 1.0 600 calories4 hours 2.0 1,200 caloriesFor a 150-lb runner, 300 pre-exercise caloriestranslates into:• two packets oatmeal or a DunkinDonuts-size (4 oz.) bagel within thehour before your morning run• 4 Fig Newtons and a banana at 4:30 inthe afternoon when you plan to go tothe gym after work at 5:30 p.m.If you will be meeting your triathlon buddiesfor a 50-mile bike ride at 10:00 a.m.,you'll want 600 calories by 8:00 a.m.. That'sa bowl of granola with a banana and milk, orseveral pancakes. It's more than many triathletestend to eat!When and what should I eat during a longrun?If you plan to run for longer than 90 minutes,you should plan to consume not only apre-run snack (to fuel the first 60 to 90 minutesof your workout) but also additional carbs tomaintain a normal blood sugar. Your brain relieson the sugar (glucose) in your blood forfuel. If your blood sugar drops, you'll bonklosefocus, lag on energy, yearn for the workoutto end, fail to get the most from your effort.Many a coach has learned that encouragingsports drinks pays off in terms of happier athletesand enhanced ability to train harder at theend of a 2+ hour team practice.While athletes in running sports that jostlethe stomach may prefer to drink primarily liquidcarbs (i.e., sports drink), cyclists and skiersmight prefer a granola bar, dried fruit or achunk of bagel plus water. The goal is:• 30-60 g carb (120-240 calories)/hour exercisethat lasts 2-3 hours(Note: the pre-exercise snack will fuel thefirst haUL)• 60-90 grams carb (240-360 calories)/hourextended exercise(Examples: all-day trail run, lronman triathlon,ultra-marathon)Some athletes choose the convenience ofengineered sports foods (i.e, Sports Beans, ClifChomps, PowerGels). Others save money bychoosing "real" foods (raisins, gummy candy,animal crackers) that cost less and often tastebetter. Both are equally effective.When and what should I eat after a longworkout?Rapid refueling is most importantfor peoplewho do repeated bouts of intense, depletingexercise. You want to rapidly refuel if you are,let's say, a triathlete who does double workoutsand will be exercising within the nextsix hours. Your muscles are most receptive torefueling within an hour after a hard workout,so the sooner you refuel, the sooner you'll beready to roll again.If you have a full day to recover before yournext training run or if you are a fitness exerciserwho has done an easy jog and have lower recoveryneeds, you need not get obsessed withrefueling immediately after your workout. Yet,I encourage all runners to get into the habit ofrefueling soon after their workout. You will notonly feel better and have more energy but alsowill curb your appetite. If you are trying to loseweight, a post-exercise meal can ward off theCookie Monster...To avoid over-indulging in recovery-calories,plan to back your training into a meal.For example, enjoy breakfast soon after yourmorning run instead of waiting to eat at theoffice. Plan to eat dinner right after your 5:00p.m. workout. Remember: You haven't finishedyour training until you've refueled!Nancy Clark, MS, RD, CSSD (Board CertifiedSpecialist in Sports Dietetics) counsels both casualand competitive athletes in her practice at Healthworks,the premier fitness center in Chestnut HillMA (617-383-6100). Forfueling help, read her SportsNutrition Guidebook and food guides for new runnersand marathoners. See www.nancyclarkrd.comand also sportsnutritionworkshop.com.ReferencesKerr, K. et al. Effects of pre-exercise nutrient timingon glucose responses and intermittent exerciseperformance. Med Sci Sports Exerc 40(5 Supplement):S77Joint Position Stand of the American College ofSports Medicine, the American Dietetic Associationand the Dietitians of Canada: Nutrition and AthleticPerformance. Med Sci Sports Exerc 41(3): 709-731,20090

Meeting Minutes ofthe HMRRC General Meeting -August 11,2010Attendance: Barb Light, Tom Adams,Marcia Adams, Mark Warner,jon Rocco, Cathy Sliwinski, TomRyan, Ken Skinner, Pete Newkirk,Doug Bowden, Diane Fisher, JohnParisella, Chuck Terry, Ray Newkirk,Scott Ferguson, Ken SkinnerCall to Order (M. Warner): motionmade to begin meeting madeby Marcia Adams seconded byCathy Sliwinski.1. Reading and approval of July14, 2010 minutes (B. Light). Motionmade by Marcia Adams to approveseconded by John Parisella. Motionapproved.2. Reports of Officers2.1 President (M. Warner): Messagefrom Gary Geiger-thank youfor continuing the summer trackseries. We received a notice abouta program Preventing Sports Injuriesin Young Athletes to be heldSeptember 15th at the johnstownHoliday Inn, 308 North ComrieAve., johnstown, NY. It is a freeprogram. Registration starts at 6PMto 6:30PM and the program will gountil 8:15PM. Limited seating so call518-773-5533 or email Stopsportinjuries@nlh.org to register.2.2 Executive Vice President (J.Rocco): No report2.3 Executive Vice President ­Finance (c. Terry): No report2.4 Secretary (B. Light): No Report2.5 Treasurer (J. Kinnicutt): Noreport.3. Reports of Committees3.1. Membership (D. Fisher): 87new members currently at 2252.3.2. Volunteers (M. Adams): Noreport. Did get minor dents fixed ontruck that were there when van waspurchased.3.3. Public Relations (R. Moore):Things going well, press releasessent out for the track series, DynamicDuo, Tawasentha Races.We have been invited to attend theAdirondack Sports Runners Expo ISchroon Lake Saturday, September18th. It is part of the AdirondackMarathon Runners weekend. Alsoreceived an email about having abooth at the CSEA Well ness Fairat the Empire State Plaza October18th.3.4. Race Committee (N. Briskie):Need to get schedule going for2011, Mark Warner will contactNancy Briskie to get that started.Messages received on the summerColonie track series are that we had24 - The Pace Settera great turnout with all the kids anda great turnout with other runners,too. There was an issue with Tawasenthaseries that the Race Directoroffered free entry to HMRRC & AREMembers. Race Directors were notifiedand only HMRRC memberswere offered free entry fee. Racecommittee needs to set up guidelinesfor Race Directors to follow forfree entries. We need to be morespecific on what can and can't bedone. Mark recommended that thisissue to be discussed further withthe Race Committee. Doug alsoagreed that it should be discussedat the race committee meeting.3.5. Race Committee Treasurer(P. Zentko): see attached reports­WS#5 still need receipts; Mother'sDay, CDPHP Valley Cat Race stilloutstanding.3.6. Pace Setter (R. NagengastlK.Gathen): No report.3.7. Conflicts Committee (c.Terry): No report.3.8 Safety Committee (V. Juliano):No report.3.9 Grants Committee (R.Newkirk): No report.3.10 Long Range Planning Committee(c. Sliwinski): Last year wedecided to shrink wrap the pavilionin Central Park in Schenectady. Thecity liked it so much they hired anengineer to do it again. The Citydoes not have the funds to continuethe project so the Long RangePlanning committee discussed thisoption and feel that since the clubutilizes the park for many races, wepropose the club to give a grant upto $10,000.00 to purchase the wrapto finish the project. It will benefitthe club, the community, and theCity. All the proposals are less than$10,000.00 and the City would beresponsible for the labor. It will bea permanent fixture and roll upand down. Proposal was secondedby Marcia Adams. Discussion followed.Tom asked that a plaqueshould be put up to honor HMRRCfor our donation. Cathy noted that itwon't be done before the Fall racesbecause it has to be measured andspecial ordered. Tom Adams madethe suggestion that we make up anagreement with the City to makesure that the money is used for whatwas for intended. Ken Skinner notedthat Chris Rush a HMRRC memberis also member of the Schenectadyplanning council and he couldoversee the project on our behalf.Ken noted that this would be a greatopportunity for public relations forthe club so that the public is awareof what the club does. Motion wasvoted on and passed. Cathy willcontact the City and begin work onan agreement. Ray noted that thisis a budgeted item so that we don'thave to carry it over for a monthand can be voted on tonight.3.11 just Run Program (K.Skinner/R. Newkirk): Ray and Kenwould like to look into a packageof incentives for the kids. Givingthem shirts, shoes, and some extrasfrom other races had the kidsrespond well to these. Ray willlook into buying things in bulk andput $500 in the packet and go outto schools to see if he can get anyinterest in other schools participating.He would like to start this in theFall- start a 10 week program whichwould get them to Thanksgivingand encourage the kids to run theTurkey Raffle run. Trinity group didnot use the just Run program thatmuch because they didn't access itright away. We also want to focusmore on the just Deeds program; ifprograms give raffle tickets for shoesthey can earn tickets by achievinggoals and they can accumulate asmany as they want then at the endhave a chance of getting shoes withtheir tickets. Another aspect is toprovide a volunteer in the programto help administer with the kids.Budget items need to be presentedby November. Any suggestions onwho Ken or Ray can contact aboutgetting schools involved in the program,please let them know. Ken isalso contacting Berne Knox Westerloschool. See the attached report.3.12 Election Committee (M.Adams) We have received twovotes and the slate has been votedin as proposed.4. Unfinished Business:• CDPHP Workforce TeamChallenge (P. Newkirk) - Motionmade last month was made andMarcia Adams made a motion toopen up seconded by Ken Skinner­Mark asked about the status of theAlbany Boys and Girls club as weknow it is in rough shape. Petetalked to one of the board membersand the $30000 from the CharleyMuller is restricted on use to dobuilding improvements; may haveto sell the building and move somewhereelse. Trying to keep openuntil September; may be puttingmoney down a black hole and weneed to decide to proceed. If wedonate money to them and makeit public that may push other peopleto donate and help the cause.Mark asked if we know how theywould use the money or will it goto a general fund; our fund is unrestrictedand can be used as they seefit. Discussion followed on whetherwe should donate the money to theBoys and Girls Club; initial discussionalso noted that financial needsweren't to be considered to receivethe donation. Doug called to vote;seconded by Ken Skinner; motionpassed. Mark suggested thatwe need to get some good PR outof this donation. Pete will do thisthrough CDPHP. All organizationswill benefit from the PR of this, too.5. New Business: Ken SkinnerHall of Fame meeting the thirdweek in August.6. Announcements:• September Refreshments ­Tom & Marcia Adams7. Adjourn: motion made to adjournmade by Marcia Adams secondedby Pete Newkirk. Meetingadjourned at 8:40PM. 0All HMRRC members areinvited to attend monthly clubmeetings, held the secondWednesday of every month.All meetings are held at thePoint of Woods RecreationCenter and start promptly at7:30 p.m. Point of Woods islocated at the junction of Rt.155 and Washington Ave.Ext. in Albany. Head West ofthis junction to entrance roadof Point of Woods on yourleft. Follow entrance road toa Hr, turn left and then takefirst right. Recreation Centeris directly ahead at end of thisroad on your right.

Race #8 Tawasentha 5KFemale 40-49 15 Alar Elken12 Chris Varley Male 30-39 14 Mark WarnerXC, August 9,201010 Heather Machabee 58 Eamon Dempsey 13 Patrick Culligan8 Diane Hanson 48 Aaron Knobloch 13 Steve VnukMen 7 Tamie jones 37 David Tromp 12 Kevin Dollard6 Sharon Fellner 23 Matthew Nark 8 Pete CureMale Open 5 Mary Signorelli 19 Jonathon Bright 8 jim Maney12 Tom O'Grady 4 Joanne Nolette 19 Chad Davey 7 Rob Colborn10 Josh Merlis 19 Brian Northan 7 Ken Klapp8 Chris Senez Female 50-59 17 Chris Mulford 7 Tom Messer7 Jim Sweeney 12 Nancy Briskie 16 Michael Roda 6 Steve Dickenson6 Richard Messineo 10 Martha DeGrazia 13 Neil Sergott 6 Bill Herkenham5 Jonathon DiCesare 8 Debra-Jane Batcher 12 joe Hayter 5 John Haley4 Seaton Drebitko 7 Susan Burns 11 Parker Morse 5 Martin Patrick6 Joan Celantano 10 Anthony Giuliano 4 Dale BroomheadMale 30-39 5 Barbara Sorrell 8 jonathon Catlett 4 Fred Kitzrow12 joe Hayter 4 Deb McCarthy 8 Bob Irwin 4 Tom Tift10 Eamon Dempsey 7 Jeff Loukmas8 Chad Davey Female 60-69 7 Matthew Purdy Male 60-697 David Tromp 12 Susan Wong 7 Andrew Rickert 61 Ernie Paquin6 Bob Irwin 10 Ginny Mosher 6 Matthew Fryer 45 John Stockwell5 Neil Sergott 6 Patrick Lynskey 30 jim Bowles4 David Newman Female 70-79 6 Patrick Sorsby 26 Tom Yannone12 Anny Stockman 5 jeff Andrews 25 Juergen ReherMale 40-49 5 Dallas DeVries 23 Bob Ellison12 Tim Hoff 4 Mike Kelly 23 George jackson10 jon RoccoAge Graded4 Andrew Loux 16 Joe Yavonditte8 Christain Lietzau 4 David Newman 12 Tom Adams7 Geoff FlynnRunner Age Gr12 Bob Giambalvo6 john KinnicuttMale 40-4912 Joe Hayter 30 M12 Pat Glover5 Kevin Creagan10 Tom O'Grady 25 M58 Ahmed Elasser 11 Jim Fiore4 Bill Sherman8 Rick Munson 5354 Jon Rocco 10 Seamus HodgkinsonM7 Eamon Dempsey 3046 Tim HoffM10 Ken Klapp23 Tom Kracker6 jonathon DiCesare 13 M9 Frank KloseMale 60-695 Tim Hoff 4420 Craig DuBoisM7 Ed Bown12 John Stockwell 4 Christian Lietzau 4716 Dan CantwellM7 Frank Myers10 Seamus Hodgkinson 16 Christain Lietzau 7 Greg Rickes8 Joe Yavonditte 15 Steve Becker 7 John Silk7 Greg Rickes14 Norris Pearson 6 Ray Lee6 Frank KloseTotals after 8 Races12 Rob Paley 5 Ed Litts5 Ray Lee 12 Joseph Sullivan 4 Jack BerkeryMen 11 Ken Evans 4 Leo DiPierroMale 70+ 11 Todd Mesick12 Wade Stockman Male Open 10 Bob Wither Male 70+60 Chuck Terry 7 Richard Cummings 60 Wade Stockman58 Tom O'Grady 7 Brian DeBraccio 40 jim MooreWomen 49 Andy Allstadt 7 Geoff Flynn 34 Bob Husted29 Justin Bishop 6 Frank Boscoe 13 Don WilkenFemale Open 21 Richard Messineo 6 Kevi n Creagan 12 John Pelton12 Ada Lauterbach 19 jim Sweeney 6 john Kinnicutt 12 Chris Rush10 Meghan Davey 15 Brad Lewis 5 Jim Foley 10 Ken Skinner8 Heidi Nark 15 Josh Merlis 5 Ed Hampston 7 Ed Doucette7 Sarah Jones 15 Chris Senez 5 Russ Hoyer 7 joseph Richardson6 Erin Rightmyer 13 Andrew McCarthy 4 Mike Becker 6 George Freeman5 Rita Ramos 13 Dave Vona 4 Bill Sherman 5 Denis Burns4 Amanda Terzian 9 Kahill Scott 5 Joe Kelly8 Michael Donovan Male 50-59 4 joe CorriganFemale 30-39 8 Daniel Jordy 64 Rick Munson 4 Richard Eckhardt12 Erin McMahon 8 Louis Serafini 34 Derrick Staley10 Stephanie Wille 7 Kevin Treadwell 24 Richard Clark8 Sally Drake 5 Jonathon DiCesare 22 Tom DaltonWomen7 Kim Didrich 5 Zach Russo 21 LD. Davidson6 Kari Deer 5 Mike Ryan 21 John ParisellaFemale Open5 Susan Bright 4 Seaton Drebitko 18 Paul Forbes 49 Meghan Davey4 Diana Steenburg 4 Brien Maney 16 Dale Keenan 43 Karen Bertasso4 Tim Ryan 16 Chris Murphy 36 Ada LauterbachThe Pace Setter - 25

34 Roxanne Wegman33 Heidi Nark27 Diana Tobon-Knobloch22 Erin Rightmyer18 Katie jones14 Carolyn Herkenham12 Brina Seguin8 Amy Becker8 Erin McDonald7 Kristina Gracey7 Kathleen Hermann7 Sarah jones7 Sara O'Grady7 Katie Vitello6 Alicia Bousa6 Shannon Finnegan6 Melissa Patrick5 Rita Ramos5 jennifer Senez4 Ashley Brown4 Christina Jordy4 jessica Sherry4 Amanda TerzianFemale 30-3948 Sally Drake38 Gretchen Oliver35 Kimberly Miseno-Bowles28 Stephanie Wille24 Eileen Combs22 Karen Dolge19 Susan Bright18 Shelly Binsfeld17 Christina Ardito12 julie Gold12 Erin McMahon11 Stacey Kelly10 Allison Bradley10 Deanne Webster7 Tammy Carroll7 Kim Didrich6 Kari Deer5 Samara Anderson5 Jen Hebner4 Shanley Alber4 Regina McGarvey4 Diana Steenburg4 Terra StoneFemale 40-4944 Emily Bryans43 Chris Varley20 Anne Benson20 Cheryl DeBraccio15 Mary Buck15 Judy Guzzo13 Mary Fenton13 Megan Leitzinger12 Michelle Costa12 Lauren Herbs12 Kathy VanValen11 Nancy Nicholson10 Melissa Frenyea10 Heather Machabee10 Connie Smith9 Patty Greene8 Kay Byrne8 Diane Hanson8 Barb Light7 Tamie jones7 Lori Vink26 - The Pace Setter6 Pamela DelSignore6 Sharon Fellner6 Kari Gathen6 Rachel Schabot5 Miriam Hardin5 Denise lannizzitto5 Mary Signorelli4 Marcia Harrison4 Mary McNair4 joanne Nolette4 Pam ZentkoFemale 50-5960 Nancy Briskie55 Martha DeGrazia38 Cathy Sliwinski34 Susan Burns22 joan Celantano21 Peggy McKeown20 judy Phelps15 Katherine Ambrosio15 Jane Mastaitis13 Debra-jane Batcher12 Beth Stalker10 Donna Charlebois10 Erika Oesterle9 Cynthia Southard8 Nancy Taormina7 Elizabeth Herkenham7 jenny Lee6 Barbara Sorrell5 Karen Gerstenberger5 joyce Reynolds4 Karen Dott4 Deb McCarthy4 Pia SandaFemale 60-6972 Susan Wong22 Mary Collins-Finn18 Ginny Mosher18 Ginny Pezzulo10 Coral Crossman10 Cecily Dexter7 Noreen Buff6 Liz Milo5 Susan Caccuitto4 Harriet KangFemale 70-7960 Anny Stockman18 joan Corrigan10 Eiko BogueAge GradedRunner39 Susan Wong37 Nancy Briskie35 Chuck Terry32 Tom O'Grady26 Ahmed Elasser26 Derrick Staley24 Emily Bryans23 Andy Allstadt20 Martha DeGrazia21 Rick Munson18 Dale Keenan17 judy PhelpsAge G62 F52/53 F27/28M24/25M47 M51 M42 F27 M58/59 F52/53M59 M59 F12 joe Hayter 30 M 6 jonathon DiCesare 13 M11 Eamon Dempsey 30 M 6 David Vona 27 M10 Bob Giambalvo 60 M 5 Eileen Combs 32 F9 Christian Lietzau 47 M 5 Tom Dalton 51 M8 justin Bishop 29 M 5 Josh Merlis 28 M8 Tom Dalton 51 M 5 Beth Stalker 50 F8 Tim Hoff 44 M 4 Kevin Dollard 54 M7 LD. Davidson 53 M 4 Daniel Jordy 26 M7 Anny Stockman 78 F 4 Jon Rocco 43 M~ew"~RRC ~embersRichard AhlVictor M. AliceaChris BerningerAmie BortnickValerie BousaAmy BrossardJamie BroughSharon BuckValerie BurgosMarcia CasimoRobert M. CawleyVitus ChowSharon CloseIan Coanlenny CollinsGarrett CowsertChalice CrawfordDominick Delorio, Jr.Jessica DombroskyRobert DomeniciPatrick DoodyJanet DragoneDenise EsslieWilliam GardMarjorie GillJoe GirardGary GraceSharee L. GritsavageDave GustafsonMelissa HasanMichelle HayesEileen HeimPatty HladikChristopher HoganShengxin JinGeorge KansasBeth Karhan1.J. KarlDavid KimbleWilliam KoonsMatthew LandyAlex lasserreArina lasserreKen leinMark lewisChristopher Liberati-ConantBenjamin LoobyAlison lynchMaggie McNallyJoan MeyerPaul MunnMatthew J. MurnaneChris OrapelloPatricia PaonePatricia E. PiniazekKenneth PolinskieJoanne PopovicsDebra Rappazzolisa ReddyRyan RisdonWilliam RomitoKerry RyanMichael SnideNicholas SolomosBernice St. Aimee-IvesMark W. SullivanMark SwyerJohn TodorovicJim WhiteJessica WhitingRichard Zahnleuter