The Pace Setter August 2009 - Hudson Mohawk Road Runners Club

Publication of Hudson-MohawkRoad Runners ClubVol. 30 NO.8Editor:Kari Gathen Ipacesellerorticles@verizon.net)Managing Editor:Robin Nagengast (pseditor123@gmail.comlAssistant Managing Editor:Marcia AdamsAssociate Editor:Bill RobinsonProduction Editors:Kathleen Bronson, Terri Commerford,Mike McLeanAdvertising/Business Directors:Jim Tierney (869-5597, runnerjmt@aol.comlBob KnousePhoto Coordinator:Barbara SorrellPhotography Staff:Tom Adams, Debbie Beach, Phil Borgese,Nancy Briskie, Donna Davidson, Vince Juliano,Ray Lee, Bill Meehan, Gerri Moore,Paul TurnerProofreader:Daniele ChemiakContributing Editors:Jim Moore- Grand Prix UpdateAI Maikels- WOOfs HappeningDr. Russ Ebbells- Off The RoadNancy Clark- Athlete's KitchenDr. Tim Maggs- The Running DoctorDr. Robert Irwin- For Your HealthEd Thomas- Been There, Done ThatJim Tierney & Ken Orner- senior RunningEd Gillen- Profile of a RunnerJoe Hein- Short CircuitsBob Kopac- Kopac's KomerBeth Hughes- Lers Talk About ItPresidentrs Message , , 4What's Happening in August , , 5Short Circuits 9Been There, Done That. 11The GHI Corporate Challenge 12by Patrick LynskeyHMRRC - The Best Of Survey 12by Jon RoccoThe Running Doctor - Flexible vs. Rigid Orthotics 172009 Distinguished Service Race 18by Mark and Angela WarnerEver Wonder? 18by Todd RoweNancy Briskie ... Distinguished Service Award Recipient........... 19by Cathy SliwinskiThe Wonderful (Older?) Women of Willow Street.. 21by Mary BuckNew HMRRC Members 21Profile of a Runner - Dorine DeLutri 23The Athlete's Kitchen - Sports Nutrition News 25Kopac's Korner - A Course is a Course, Of Course, Of Course 29Meeting Minutes of the HMRRC General Meeting: June 10 ,..33Grand Prix Update 34Photos in this issue by Donna Davidson, Ray Lee, Bill MeehanThe Pace Sener is Ihe official monthly newHllagazine of IheHudson-Mohawk Road Runners Club. Membership in theHMRRC automalically entitles one 10 receive The Pace Sener.Advertisements. race announcements and entry forms are p~idfor al Ihe following rales: full page 1$150). Conlrad rales areavailable on a half year and a full year basis. Advertisementqueslions and space reservalions should be directed to JimTierney, Advenising Director, al 869-5597. After contaoingthe advenising director, material can be mailed to: CAllen,179 Hollywood Ave., Albany, NY 12209lcallen@gscallen.com). All other maners should be directed to the edilors.C2009 HMRRC. All rights reserved. Reproduction in whole orin part wilhout wrinen permission is prohibited.HMRRC 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 Pace Setter - 3

HUDSON MOHAWKROAD RUNNERS CLUBPresidentMIKE KELLY439-5822•Executive Vice PresidentMARK WARNER464-5698•Vice President for FinanceCHARLES TERRY482-5572•TreasurerJOHN KINNICUn265-2876•SecretaryBARBARA LIGHT729-2882•Race Committee TreasurerPAM ZENTKO372-8275HMRRC COMMITTEECHAIRPERSONSMembership CommitteeED GILLENvcat47@aol.com•Race CommitteeNANCY BRISKIE, 355-3276CATHY SLIWINSKI, csliwinski@nycap.rr.com•Public RelationsROBERT MOORE377-1836•HMRRC Web PageED NElLES482-9032•Digital Clock & TimerBILL MEEHAN456-4564•Volunteer CoordinatorMARCIA ADAMS356-2551www.hmrrc.com4 - The Pace Setterby Mike KellySo, it's 4:30 in the morning and I just wokeup. I tried to go back to bed, but it just wasn'tworking. I figure I might as well do somethingproductive (like write my monthly Pace Setterarticle) since I'm now WIDE awake. A couplerandom comments about getting up at this unholyhour ... the sun comes up very early, andnow I know what Ken Klemp feels like everyday since he's ritually up with the birds.I am fortunate to be the race director forthe Indian Ladder Trail runs. This year's racesare going to be held on Sunday, August 2nd. Ilove these races! To me there's something specialabout running and racing on the trails upat Thacher State Park. It's just a little different.Maybe it's the fresh air and surrounding nature.Maybe it's the feeling of being somewhatlost in the middle of a race, figuratively and literally.In addition to the 15k and 3.5 mile racesthat day, the HMRRC picnic is held right afterthe completion of the races. The race committeeis in the process of preparing for this year'srace. Once again, I'm amazed at the level ofdedication and commitment on the part ofour club members to come together to put onthese events.Last year's occurrence was probably thewettest and muddiest race day I've been affiliatedwith over the past ten years or so. And I'venever received as many compliments aboutthe course - like I had anything to do with it.It simply down poured for forty-eight straighthours before the start of the race. But trail runnersare a somewhat different breed and theylove it. Fortunately for the runners this year, it'srained about every day for the last two weeksand we could be looking at a repeat of lastyear's festivities. I hope so!In keeping with the off-road theme, I'd beremiss if I didn't encourage you to come out forone, a couple, or all of the HMRRC Trail RacesSeries held at Tawasentha Park in Guilderland.There are three Monday 5k races: August 3,August 10, and August 17. These cross countryraces are a lot of fun and challenge each runner.There's no pre-registration for these races,only day-of-race signup. If you're reading thisarticle, chances are you're a HMRRC member.In that case, these races are FREE for you. Ifyou're not a member yet, the cost is $6 perrace. The races are not for the faint of heart;put simply, the course is a roller-coaster beastof hills, grass, muck, mud, and the ever excitingcrossing of the Normanskill.Before closing this month, I'd like to congratulatethe Fathers' Day race directors DavidNewman and Jennifer Senez for a terrific job atthis year's event. Faced with a record numberof participants, including hundreds of day-ofraceregistrants, David, Jennifer and their teamto put together a smooth race and a great day!This race continues to grow in popularity andreally is becoming a community event - a greatway for families to begin their Father's Day.Well, I'm going to head over to Price Chopperto recycle some bottles and cans now. I'llprobably have all the machines to myself sincethe sun is still coming up. Have a great Augustand I hope to see you at Thacher Park. 0

_What's HappeninginJflugustby AI MaikelsDo you like cross country? Do you enjoyrunning up and down hills over uneven terrain?If you answered yes, the HMRRC hasraces for you in August. Cross country racingreturns to the hills and streams of TawasenthaPark for its August meeting. The 5k races willbe held on Monday, August 3,10 and 17. Theraces will start at 6:30 p.m. and the August 10race will be a Grand Prix event. These racesare challenging and are a great workout.The cross country theme continues as theIndian Ladder Trail Run highlights the Augustschedule. This year's races will be held onSunday, August 2. There are two races, a 15kfollowed by a 3.5 mile run. Following the racesis the always popular HMRRC Club Picnic. ThacherPark is the setting for this great day ofrunning and dining.August is the month in which I celebratemy birthday. Unfortunately, this year my agewill match the New York State speed limit.The Colonie High track meets continue intoAugust with the last meet on Tuesday August11. There are races of various distances alongwith field events and there is usually somestrong competition at the last meets of the season.These meets are held on Tuesday nightsand start at 6:15 p.m.Another August highlight is the 31st Annual"Dynamic Duo" road race, held at the ColonieTown Park off of Route 9 in Colonie This racewill go off at 8:30 a.m. on Saturday, August 2and is a pursuit race with the men running firstand then the women going after their partnerhas crossed the finish line. There is usually agreat deal of strategic thinking exhibited asrunners of all ages assess the potential of theiropposite sex partner. There are 8 different agegroups and prizes go 8 deep in each group, sothere are plenty of chances for runners of allages and abilities.There are local road races to be found onthe August schedule. A nice road trip and youcan Race the Train, an 8.4 mile run from Ripariusto North Creek. The year I ran this race,they held the train for a large straggler; I neverdid get to thank the conductor. The race is setfor Saturday, August 1 at 9 a.m. The InauguralCamp Chingachgook Challenge will be heldon Saturday, August 8 and features a half-marathonand a 10k race. The half starts at 8 a.m.at Lake George High School and finishes atCamp Chingachgook. The 10k starts at 9 a.m.and is out an out and back course from CampChingachgook. The Castleton Kiwanis host theClove Run on Saturday, August 22, with a 15kgoing off at 9 a.m. and a 5k set for 9:15 a.m.from the Schodack Island State Park.The club's business meeting for August isscheduled for Wednesday, August 12 at 7:30p.m. in the Point of Woods clubhouse at theend of the Washington Ave extension. Allclub members are encouraged to attend thesemeetings. 0On the Web!The Hudson Mohawk RoadRunners Club is on the WebSubmissions for theOctober Issue of The Pace SetterArticles:Deadline is August 25th. Submit to: Editor, pacesetterarticles©Verizon.netAdvertisements:Deadline is September 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 resolution black & white files requirec/. No files from MS Wont MSPublisher or Word Perfect. Full page adsize must be 7-5/8"wide by10" high. Contad Cyndy Allen atcallen@gscallen.com for further info.• Complete Race SChedule• Grand Prix Update• Race Applications• Race Resutts in a flashwww.hmrrc.comThe Pace Setter - 5

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.It was previously reported that Sara Brennerhad accepted a big job in the Obama administrationas Senior Clinical Advisor in the Officeof Disease Prevention and Health Promotion.But according to the Dallas County (Iowa)News Sara has turned down the D.C. job tobecome the Assistant Vice President for Nano­Life Initiatives and Assistant Professor of Nano­Bioscience at UAlbany College of NanoscaleScience and Engineering. The Iowa article citedan Albany "boyfriend" as a key determinantin Sara's decision to stay in the area. Can youbelieve it? Why would anyone say no to thePresident for a 135 pound computer geek?well prepared." In recent memory, no remotelysimilar performances have been producedjust days apart.Seb Coe and his favorite teacherVoted the best running movies of all timeon LetsRun.com:10. On the Edge9. Loneliness of the Long-Distance Runner8. Jim Ryun: America's Greatest Miler7. Jericho Mile6. Prefontaine5. Endurance4. Running Brave3. Chariots of Fire2. Without Limits1. Steve Prefontaine: Fire. on the TrackFire on the Track ­Voted No. 1Computer geek changes historyEthiopian Meselech Melkamu put the runningworld on notice in June when she ran thesecond fastest track 10,000 meters (29:54) everand then three days later ran a 14:345,000 meters"I had a very fast run in the 1O,000m threedays ago, and I'm very tired," said Melkamu."But I've had really good training and I'm veryMeselech Melkamu: historical one-two punch"My favorite teacher was David Jackson,a geography teacher, who was in large partthe inspiration for me to join the local athleticsclub. A memory that has always made melaugh is that he'd occasionally ask me in theseclasses how I was doing for mileage that week,because he understood what I was aiming todo in athletics. If I said I was a bit below target,he'd let me leave class early to go for a run.I think that probably partly accounts for mysuccess in track and field but also my ratheruncertain underpinning. I was always gratefulfor that .extra 40 minutes or so." - SebastianCoe, two-time Olympic champion and 12­time world record holder.A new 400 meter meet record was setat the Colonie Tuesday night track meets onJune 16. UAlbany's Joe Greene broke his previousrecord of 48.2 with a spectacular 46.1.The second place finisher, Alie Beauvais, alsobroke the old record with a time of 47.6.The Pace Setter - 9

August 1974 - Thirty Five Years AgoClub dues remain at $4 ($2 for students)and the monthly newsletter is typed with correctionspenciled in as needed. It is an erawhen many races give trophies and medals totop finishers. Just as an example, the SavathonHalf Marathon from Catskill to Coxsackieawards trophies to the first 100 finishers, first 3women, first 3 coaches, first 5 Greene Countyrunners, first 3 ·five-man teams, first highschool finisher, youngest finisher, oldest finisher,first 3 masters in 5 different age groupsplus T-shirts to the first 150 entrants and certificatesto all finishers. (How in the world canthey figure all that out before dark??)August 1979 - Thirty Years AgoThe second annual Women's Day 8 MileRace is held on the 26th. (A historical note:The previous year's Women's Day race wasthe FIRST women-only race held in the area.Freifhofer's had just started.) Race DirectorPaul Rosenberg announces that age groupwinners will receive New Balance W320shoes; all finishers will get running-relatedprizes and "in addition, pats on the back areavailable to all finishers upon request."August 1984 - Twenty Five Years AgoIn a lengthy President's Column, CarterAndersson-Wintle explains the Club's decisionto raise yearly dues to $12. In a nutshell,the Club has had deficits for two years runningand the bank account is down to thepoint where we might not be able to coverexpenses. In the long run, this is a sound decisionand gets the Club through a rough stretchin its history, something that we don't tend tothink of nowadays.August 1989 - Twenty Years AgoThe Empire State Games on the 4th and 5thfeature such brutally hot weather that the runnersare allowed to run without the requiredregional singlets. Many Club members captureage group medals, including: 10K, ChipButton and Pat Glover (both gold); 5K, SteveJones (gold), Pat Glover (bronze), Bruce Marsh(bronze) and Mary Beth Steffen (bronze); 1500M, Bill Robinson and Larry Decker (both gold);Steeplechase, Steve George and Ann Michalek(both gold); 800 M, Bill Robinson, Larry Deckerand Ann Michalek (all gold) and BJ Sotile(silver) and the women's 4 by 800M relay teamof Marbry Gansle, Mary Beth Steffen, TeresaWuerdeman and Ann Michalek (gold).August 1994 - Fifteen Years AgoIn the Short Circuits feature, it is revealedthat at the Utica Boilermaker, many athletestook and passed drug tests for 10ClIAAFbanned substances. Among these were allthe top finishers including local sensationLori Hewig. However, "AI Maikels, who hasalways included the Boilermaker on his roadby Ed Thomasrace schedule, skipped this year. AI was led tobelieve that Kurver ice cream was on the lOCIIAAF banned substance list."At the Hour Run on the 11th, Dave Garnerruns 11.28 miles, a record that lasts another4 years. Five other runners join the exclusiveTen Mile Club: Rick Bennet, Bob Sweeney,Matt Williams, Timothy McNamara and JimBowles.August 1999 - Ten Years AgoOn the 12th, the Club Pentathlon sees recordsetting performances by Tyson Evensen,Nick Conway and Emily Bryans. The men'sbattle is finally settled by only 4 points: Evensen4757, Conway 4753. This is about as closeas you can get, amounting to a one seconddifferential in the last event, the 1500 meter.Along the way, Evensen sets a new Pentathlonrecord in the 800 meter (2:00.5) and in the400 meter (53:8) events. At the time; their twopoint totals rank 2nd and 3rd on the all-timelist.Meanwhile, Emily Bryan dominates thewomen's field, wins all her events handilyand finishes 7th overall with 3347 total points.This ranks as the 2nd highest total ever amongwomen.August 2004 - Five Years AgoThe Bethlehem XC Races are held on the9th, 16th and 23rd. The second of these is aGrand Prix event, but has a smaller than expectedturnout due to weather. In fact, thestart .is delayed 30 minutes because of lightningIn the area. Once the race starts, it resultsin a virtual photo finish. Adam Hill and MattShaffer are both timed in 17:41 with Kris Geisttwo seconds behind. It is noted that the topthree finishers set a possible fashion trend byrunning barefoot. Meanwhile, on the women'sside, Roxanne Wegman and Kim Miseno keeptheir shoes on and take the top two spots. 0Is it your NewYear's Resolutionto volunteer at aHMRRC race?Anyone can qualify to be avolunteer.We welcome everyone - soif you are planning to be ata race but not run, why notlend a hand?We pay with smilesand thank yous andthe occasional T-shirt!Either call me (356-2551) or emailme (madams01@nycap.rr.com) orsend me the following:Name:Address:Tele. #:Email:Job Interested in (check allthat apply):o Course marshalo Refreshmentso Registrationo Finish line/resultso Race Director - asst. andtrainingo Any of the abovePhysical limitations (if any):Mail to: Marcia Adams; HMRRCVolunteer Coordinator; 1009 TollgateLane; Schenectady NY 12303The Pace Setter - 11

The GHI CorporateChallengeThe only thing hotter than the temperatureon May 21st was the competition at the 31st annualGHI 3.5 Mile Workforce Team Challenge.On one of the warmest days this year, 7700people from 340 teams jammed the street inthe shade under the plaza on Madison Avenuebefore the start. More than six minutes after thestart, runners were still cresting the hill at Madisonand Lark Streets, long after Chuck Terryhad led the field through the 1 mile mark. Terrywho won the race the previous two years, leda small pack including previous winner LouDiNuzzo, as well as Brad Lewis and Pat Cullenfrom the College of Saint Rose. The leaderswere strung out a bit by mile 2, with Terry havinga narrow lead on Ben Englehart, and a gapseparating the rest of the field.Coming out of the park and down the hill,Englehart had captured a small, but comfortablelead on Terry and went on to win in17:26, with Terry 2nd in 17:44. Englehart, astudent at Arizona State University in PhoeniX,is in town for the summer visiting his parentsand was running for Fortitech, Inc. where hisfather works and he is interning. Englehart is a3000m steeplechase specialist at ASU and histrack speed was evident in the later stages ofthe race. "I was just trying to hang in as long asI could and sprint coming out of the park." Hesaid he felt fortunate to have enough left to pullout the win. "This was a nice race, on a goodcourse with a lot of nice people. I liked it." Healso stated that running in the heat in Phoenixmight have helped."I'm just glad it's over," Terry said. "Therewas a lot of pressure to win a third straight year,but it's tough to string them together. I'm hopingto have some longevity in this sport. TomDalton won all those races spread out overmany years; that's the key." When asked aboutthe new course, Terry, who ran for New Visionsof Albany, replied, "Well, I won twice onthe old one, so we'll have to see 'what happensnext year." I'm looking forward to seeing thatrace.On the women's side, Tonya Dodge tookthe win in 21:15, with Eileen Combs finishing2nd in 21 :49. Dodge, who recently movedback to the area after several years away, is anadjunct professor of Psychology at SkidmoreCollege. "It was hot, but nice. I had a reallygood time, though I was hoping to run a bitcloser to 21:00." Both women said they likedthe new course, as they train on very similarterrain.The GHI Workforce team challenge is, ofcourse, about the teams though - teams ofjust a few or a horde of co-workers. Big teamswere seen from GE, Skidmore College, SienaCollege, and First Niagara to name a few. Thewinning teams were as follows:Co-Ed: General Electric A-Ahmed Elasser,Ty Remington, Teal Reeves, and Andrea12 - The Pace Setterby Patrick LynskeyMcGuire.Female: Voorheesville Central School District-MaribethBernarde, Eileen Bracket, AshleyHillard, and jen Pros.Male: College of Saint Rose - Pat Cullen,Bradley Lewis, joseph Sullivan, Andrew Rickert.The big winner this year, however, wasTrinity Institution, the recipient of the GHIWTC Charity of Choice. Trinity Institution wasfounded in 1921 by Reverend Creighton Storeyand provides services to promote and supporthealthy families within the community througheducation, employment, and drug treatment.The institution received $2551 in the form ofdonations from runners/teams. Next year, Iplan on running the race for the first time, and Ihope to see a lot of you out there. 0HMRRC­The Best OfSurveyby Jon RoccoHave you ever heard a politician state thathe or she does not pay attention to polls? Thenext question is 'Do you believe them?' Pollsseem to be everywhere and often provide asnapshot of what people are thinking on a particularissue. Polls often give 'bragging rights'to those who come out on top.Several of the publications in our area putout an annual ;Best of' survey, namely Metroland,The Times Union, and Capital RegionLiving MagaZine. In seeing this over the years,I thought, "Why not get the pulse of the membersof HMRRC in a similar fashion?" just whatis the favorite 5K? Where is the favorite venueto hold a race? Which race is the best in theFall months? Which local park do runners useto train?I put together a 35-question survey whichcan be found on the opposite page. The mainfocus is the races you choose to be involvedin throughout the year. The survey also takes alook at race preparation and training.We ask that you complete the form and returnit as noted on the bottom of the survey.The surveys are due by September 7, 2009.You can answer as many questions as youlike, but those who complete at least 30 of the35 questions will be eligible to receive a $25voucher for HMRRC club apparel. 3 winnerswill be drawn at random.The results with commentary will be publishedin a series of articles over a 3-month periodin the November, December, and januaryissues of The Pace Setter. Each month will takea look at a dozen or so of the questions.We thank you for your time and input andhope you have fun with the survey. A link willalso be added to www.hmrrc.com to allowyou to access the survey on line. 0Having trouble loggingonto the HMRRCwebsite?Please contact Ed Gillenat edgillen7@aol.comfor assistance.

HMRRC...THE BEST OF SURVEYFavorite 5K Race: _ Favorite Race (3.5 miles to 5 miles): ---- _Favorite Race (l OK to 10 miles): Favorite Half Marathon: _Favorite Marathon: Favorite Trail/Cross Country Race: _---------------------------------Favorite Race (overall): Favorite Race Distance: _ Favorite Running Season _Favorite Race Held On A Holiday:Race You Would Love To See Brought Back:Favorite Grand Prix Event: Favorite Racing Venue: _Favorite Place To Train: Race With The Best Shirts: ----Favorite Track For Speedwork: Favorite Trails To Train On: _Favorite Local Park To Run At: _ Favorite Local Bike Path To Train On: _Race With The Best Post Race Party:_If you could win any Capital District race, would be:Favorite Race Outside The Capital District (in NY):Favorite Out of State Race:Favorite Race To Be A Spectator:Favorite Race To Be A Volunteer:Favorite Thing About HMRRC:Favorite Thing About The Pace Setter:Favorite Thing About The HMRRC Website: Favorite Thing About The Winter Series: _Favorite Spring Race (Mar-May):____Favorite Summer Race Uune-Aug):Favorite Fall Race (Sept-Nov): . Favorite Winter Race (Dec-Feb):Preferred Running Shoe (Brand):___ Favorite place to purchase running shoesNAME: E-MAIL: AGE OR AGE GROUP:--------------------- --------- --_._-- ---------DUE BY SEPT 7, 2009. Results to follow in future Pace Setter Issues. ONE ENTRY PER MEMBER PLEASE. Return Formto Jon Rocco (in person, mail, or e-mail)15UncolnAvenue.Colonie.NY12205.jonrocco@hotmail.com . Completedsurveys can also be dropped off at registration area of Aug 10 Tawasentha XC 5K or Sept 7 SEFCU Labor Day 5K.The Pace Seller - 13

The Running Doctorby Dr. Tim MaggsFlexible vs. Rigid OrthoticsI just returned from 3 days at the VermontCity Marathon. I talked with so many runners,and was, once again, reminded of the confusionthat exists out there regarding custom orthotics.All runners work hard to avoid injuries,yet there are still so many injured runners. Ithink the only thing greater than the number ofinjured runners is the number of opinions as tohow to prevent injuries.As I tell my kids, "I'm right." So, should youcontinue reading this article, at the very least,you'll see I have very polarized opinions. Atleast these opinions are based on 30 years ofworking with patients. Truth is, I tell my patientsto only listen to the person they are paying. Ifthey don't like what he/she is saying, pay/listento someone else. But, opinions are plentiful,and most are worth what you pay for them. (Exceptthis opinion, of course).I'm a believer that most of us would do wellto consider custom orthotics. Virtually everyonehas some degree of imbalance betweentheir right and left foot, and most of us currentlyhave arches that are either too high, or to somedegree have fallen. For those few who haveperfect arches, most likely time and gravity willcause them to fall from the graces of normal (soyou, too, would benefit from orthotics).When arches of the feet are less than perfect,the dilemma isn't in the feet, it's in thestructures above; the knees, hips, low back, etc.These regions are dependent on the feet for balance.Foot imbalance is the beginning of joint!tendon/muscle breakdown and leads to mostof the injuries runners face today. With customorthotics, we remove many imbalances, startingwith the symmetry between the right andleft foot. As I tell my runner patients, "It doesn'tmatter how ugly and imbalanced your feet are,custom orthotics fix them.""Do I have to wear them forever?", is a commonquestion. Of course you do, if your goal isto delay breakdown and minimize injuries. And,you must wear them in most of your shoes duringthe day, not just in your running shoes. Thegreatest benefit of wearing custom orthotics isthat the centers of gravity in all joints improve,reducing global wear and tear over time.Rigid orthotics restrict normal mobility inthe foot, which opposes nature's goal. Mobility(motion) is mandatory in keeping joints healthy.In addition, if our foot mobility is restricted,especially during running, muscles, tendonsand joints above are being subjected to an increasedworkload that will lead to additionalstress-based injuries.We see many younger athletes with injurieslike shin splints, ilio-tibial band syndrome, calf,achilles and knee problems. Again, the restrictionand discomfort of rigid orthotics makesresolution of these injuries more difficult.The Foot has 3 ArchesThe final consideration when purchasingcustom orthotics is the need to address all 3arches of the foot. There is the well known medialarch, the transverse arch, under the metatarsalarea, and the lateral arch, under the outerborder of the foot. These 3 arches provide asuspension-like bridge support to the foot, 'puttingthe foot into the strongest position possible,and creating a symmetry between right andleft. This increases the balance and support forall tissues above. With flexibility and shock absorbingmaterials, this orthotic can help runnersavoid injuries and run for many more miles.Case HistoryPictured in Figure 1 is a weight bearing scanof a young runner with severe supination (higharches). A supinated foot is a rigid and sensitivefoot that is mostly weight bearing on the outsideof the foot. This foot type needs additionalcushioning and shock absorption to reduce theamount of shock that is transferred up the bodywith each and every step. In addition, this foottype would have a heel wedge encouraging thefoot to become more pronated.Flexible vs. RigidNow, with that background, which shouldwe consider when purchasing orthotics? Firstof all, there are 3 basic foot types: pronator(flat feet), neutral (normal medial arches) andsupinator (high arches). My experience, afterdealing with many runners, is that an inordinateproportion of runners have high (medial)arches. These are rigid, sensitive feet that donot provide shock absorption for the individual,especially when running. To use a rigid orthoticwould only add to the shock going up thebody, therefore, a flexible orthotic with shockabsorbing materials would seem to make moresense. And, be a lot more comfortable.Figure 1With a little forethought, injury preventioncan be relatively easy. Good luck, and have agreat month.Dr. Maggs can be heard on his live internet radioshow, The Structural Management

2009Distinguished Service Raceby Mark and Angela WarnerEverWonder?by Todd RoweThe 2009 Distinguished Service Awardwas presented to Nancy Briskie for her manyyears of outstanding volunteer service to theHudson-Mohawk Road Runners Club. Theaward ceremony preceded the 38th running ofthe Distinguished Service 8 Mile Race held onMay 31st. HMRRC President Mike Kelly presentedthe award. Nancy served as club Presidentin 2006-2007 and club Vice President in2005-2006. Currently, Nancy is serving in therole of Race Committee Chair and previouslyheld the position of Membership Chair. Herlist of contributions goes on and on. To namea few, she has been the Refreshments Coordinatorfor the GHI Workforce Team Challenge(imagine being responsible for feeding over7,000 runners), co-director of the Mother'sDay Race, Winter Marathon volunteer coordinator,and Chair of the Scholarship Committee.Nancy has distinguished herself as a HMRRCvolunteer for many years and her efforts aregreatly appreciated by the club members asdemonstrated by her selection as the 47th DistinguishedService Award winner.This year the race followed the traditionalcourse along SUNY Albany's perimeter roadand around the lake and athletic fields. Fortunatelythe runners had ideal conditions, a hugeimprovement over the heat and humidity oftheprevious year. The race had 118 runners with111 completing the eight miles, an increase of14 finishers from 2008. Shifting the race to oneweek earlier and sharing the weekend with theFreihofer's Run for Women didn't appear tohurt the turnout at all.For the third year in a row, both the men'sand women's races had first-time winners. Onthe men's side, Justin Bishop held the lead formost of the race, holding off 2001 winner,Chuck Terry, by fifteen seconds with a winningtime of 42:38. Pat Cullen finished third in44:26. Two nineteen year olds battled for tophonors on the women's side, with Ada Lauterbachwinning in 53:30. 2007 winner, BrinaSeguine was second in 56:01, followed by KariGathen, who ran 57:15 to finish third for the3rd year in arow.There were several excellent performancesamong the women's age group winners. AnnyStockman had the best age-graded time of theday in winning the 75-79 year old age grouprunning 78:54, over four minutes faster thana year ago. Martha DeGrazia had the fourthbest age-graded time of the day in repeatinglast year's win in the 55-59 year old agegroup in 61:09. One of the most competitiveage groups was 60-64, where Susan Wongrepeated her win of a year ago with a time of65:01, edging Mary Collins-Finn, who finishedin 66:20. Distinguished Service Award winner,Nancy Briskie won the 50-54 year old18 - The Pace Setterage group with a time of 61:54. Chris Varley(45-49) moved into a new age group but stillwon with a time of 61:55. Crystal Cammaranowon the 25-29 year old age group in 57:37,finishing as the 4th woman overall. Additionalage group winners included Julie Nabozny (19and under) in 70:30, Chelsea Maguire (20-24)in 62:30, Angela Vasilakos (30-34) in 74:57,Sally Drake (35-39) in 67:25 and Julie Burke(40-44) in 65:50.The men's competition had a number ofoutstandingage-group races. Lee Pollack had thesecond best age-graded time of the day, winningthe 55-59 age group in 50:48, with CarlMatuszek also running well in this age groupwith a time of 52:45. The 50-54 age group wasalso very competitive, with Rick Munson bestingJim Maney by 23 seconds with a time of50:39. Another competitive, age group was 40­44, where Edward Hampston edged Jon Roccoby 22 seconds with a time of 50:56. In the60-64 year old age-group, Ernie Pacquin wasless than a minute ahead of Tom Adams witha time Of 60:08. In the 70-74 year old group,Bob Husted was listening for Wade Stockman'sfootsteps the whole way, winning this competitivegroup in 69:12. In the 75-79 year old agegroup, the younger Joe Kelly (75 years old) wonin 80:04 over 79 year old Ed Doucette, who ran83:50. The overall third place finisher from ayear ago, Thomas O'Grady, dropped one placebut was won the 20-24 year old age group in44:43. Aaron Knobloch dropped one overallplace to 6th but still repeated in the 30-34 yearold group with a time of 49:07. Fifth overall,Jonathan Bright won the 35-39 year old groupin 46:46. Other age group winners includedChristian Lietzau (7th overall) who won the 45­49 age group in 49:12, Paul Mueller (25-29) in55:59, Chris Senez (19 and under) in 56:11 andEd Kampf (65-69) in 71 :35.A number of past Distinguished ServiceAward winners joined Nancy Briskie in participatingin the race as either a volunteer or racer.Vince Juliano ('06) finished in 67:25 and PeteNewkirk ('04) finished in 77:01. Ray Newkirk('84) and Ed Thomas ('03) also participatedin the race. A number of past award winnersvolunteered, including Ken Skinner ('00), JimTierney ('99), Doug Bowden ('98), AI Maikels('93), Ed Neiles ('91) and Chris Rush ('90).This year's race was successful not onlybecause of the many competitive runners, buteven more so due to the great help of the volunteers,many coming back to volunteer yearafter year. Each volunteer makes a differenceand certainly ensured the race's 38th runningwas a great success.Let's give Nancy one final thanks for heryears of dedication to the Hudson-MohawkRoad Runners Club. THANKS NANCY!As runners, weare proud ofouraccomplishments.We put stickers on our cars - 5K, 13.1,26.2, ultra, or just being a RUNNER. I guesswe do this because we want people to knowwe run, we set a goal and we finish it! At leastthat is why I do it. But did you ever wonder ifpeople actually know what these trophies weput on our cars really mean? I found out, fromthe most unlikely of sources - a child!As I pulled into my driveway, my neighbor'sson Johnny came over with the most unusualquestion: "Todd, what is the radio station youhave posted on the back of your Jeep?" I wasconfused and I asked him what he meant. Hesaid, "You know - the 26.2 sticker." He wenton to explain how he surfed the radio trying totune into 26.2, but his radio would only go aslow as 87.7 and then turn back to 107.7. I couldnot help, but I smiled and laughed.I explained to him that the 26.2 was not aradio station, but the distance of a marathon ­26.2 miles. Now Johnny, being 12, had a fewmore questions about this marathon. I toldhim people train for months, even years, torun a marathon and related the distance to hisschool, which is a mile away. I asked him howmany times he would have to run there andback. He seemed satisfied with my answerand just walked away.Now my story could have ended here ­teaching a young friend about running and amarathon, but it doesn't. Later that evening,Angela and I were sitting outside and I wastelling her this very story when she said, "Getyour camera out and get a picture of this:'Coming down the street was inquisitive 12year old Johnny, running alongside his fatherMike. It was a priceless moment captured intime, and makes me happy every time I lookat the picture! 0

Nancy Briskie ... DistinguishedService Award Recipientby Cathy SliwinskiEach year, HMRRC presents the DistinguishedService Award to a member whohas demonstrated remarkable commitmentto HMRRC's mission and who has served theClub with extraordinary distinction. FormerHMRRC President Nancy Briskie has beenawarded that honor for 2009. Nancy will berecognized for her dedication and support toHMRRC at the Distinguished Service 8 Mileron May 31, 2009.Nancy has been an integral part of everyevent and activity that HMRRC has been involvedwith over the last several years. Sheis an enthusiastic, hard working person, whohas contributed countless volunteer hours inhonor of the sport she loves (and a sport sheis exceptionally good at). She has filled manydifferent roles in the Club, has taken on jobsno one wanted, and has put HMRRC's needsabove her own. Nancy was not only qualifiedfor the Distinguished Service Award, but sheexemplifies what this award is all about.Many of you know Nancy from her yearsas HMRRC's President (2006/2007) and VicePresident (2005/2006). Under Nancy's direction,HMRRC adopted a Mission Statementand a conflict of interest policy and workedon moving our membership database to a newon-line version, which allowed Club officersand the Membership Chair access to membershipinformation and offer on-line membershipapplication and renewals.Aside from these two elected positions,Nancy has taken on a number of other importantjobs. When, in 2008, Doug Bowden.stepped down as Race Committee Chair andno one came forward to take over that demandingjob, Nancy stepped up to the plate.As Race Committee Chair, a position she currentlyholds, Nancy is responsible for the annualrace schedule and interfacing with racedirectors to ensure the races are scheduledproperly and go off as planned - no smalltask.Nancy served as Membership Chair priorto 2005 and even took over the MembershipChair post during her Presidency from june2007 to October 2007 when a vacancy occurred.Nancy is currently the Refreshments Coordinatorfor the CHI Workforce Team Challenge.She is responsible for feeding over7,000 runners at this annual event, HMRRC'slargest race.As Co-Director of the Mother's Day 3.5Mile race with jim Tierney, Nancy has goneout of her way to make sure that race amenities- food, awards and giveaways - are befittingthe mothers who are honored at that race.Nancy served as the Winter Marathon!Relay Volunteer Co-Coordinator at the race in2009. She was well suited to take on that leadershipposition - she is an experienced volunteer,having given her time and effort at almostevery race on HMRRC's schedule. There arevery few race-related jobs that Nancy hasn'tdone.Nancy designed the Stockade-athon's calendarin 2007 and 2008 and helped Vincejuliano with race registration and at the finishline on race day.She has served on numerous committeesthroughout the years, including serving asChairperson of the Scholarship Committeeand member of the ad-hoc Headphone PolicyCommittee.In addition to her "formal" responsibilities,Nancy offered her time and organized ClubNight in 2006 and 2007. This social evening,held in conjunction with a regularly scheduledmonthly meeting, was designed to get membersmore acquainted with the club and givethem an opportunity to meet other runnersand learn about other resources we have in thecommunity. It was her organization and hardwork that make this a very successful event.This is only the tip of the iceberg. There aremany jobs and duties that Nancy has taken onthat no one is even aware of. Suffice it to say,Nancy Briskie is very deserving of this honor. Ihope you can make it to the Distinguished ServiceRace on May 31, 2009 at SUNY Albany tocongratulate her on her award and to applaudher efforts that make our Club, and the runningcommunity in general, richer. 0Don'tjusteat ... eatbetter!This new2008editioncan helpyou:• have high energy all day• achieve your desired weight• enjoy better workouts.Don'tjustrun (orwalk) amarathon.Enjoy theevent withenergy tospare!This new edition offerseven more tips on how toeat for endurance for longruns -ORDER: Visit www.nancyclarkrd.comNamePhoneAddressandfor life.Food Guide for Marathoners $21Sports Nutrition, 3rd Edition $25_ Both books -Special price $35Price includes postageSend check to Sports Nutrition MaterialsPO Box 650124, West Newton MA 02465Ph 617.795.1875· MA Residents add 5% tax___The Pace Setter - 19

The Wonderful (Older?)Women of Willow Streetby Mary BuckIn March of 2006, I was asked to join theWillow Street Team. I was hesitant to at firstbecause I tend to run very little in the winterand was not sure I wanted the pressure ofracing for a team. I went to their team dinnermeeting and met many of them. I sensed howwonderful they were and joined right away. Ihave been racing for them for three years andhave truly enjoyed it. I am amazed by the talentand attitudes of them all.These phenomenal runners are so humble.You all know how talented our team captain,Emily Bryans, is. She is so quiet about her accomplishments,that when you talk to her, youhave no idea how good she is. (You have totalk to her husband, Vince, to find out!) At 41years of age, she is still breaking 18 minutes ina 5k and 3 hours in a marathon. She runs withthe elite runners at the Boston Marathon andthe last two years has placed in the top 10 inher age group! Not only is Emily the heart ofWillow, she is also very involved in both thelocal USATF Association and the Hudson MohawkClub. She helps at races and dedicatedmuch time to The Pace Setter as the contenteditor. She is truly dedicated to the sport of distancerunning.Then there is Martha DeGrazia. She wasinducted into the HMRRC Running Hall ofFame this past year. She is so humble that shedid not think she deserved to get in! She is anamazing marathoner who continues to break3 Yz hours on tough courses. She places in herage group at Boston each year and placed 3rdthis year at age 58. Martha is always quick torun extra miles with others when they are intraining. I remember one year after the LaborDay 5k, I needed to run an extra 5 miles for mymarathon training. While most would be willingto cool down 2 or 3 miles, Martha stayedwith me for the whole 5 so that I would nothave to run any alone. She always has words ofencouragement for her fellow racers.Not only are the Willow Women great runners,but they are great people too. They aresincere when they wish you luck and are trulyhappy for you when you have a good race.The first weekend in May, I ran the MountainGoat 1O-miler in Syracuse. It was my third yearin a row. I have not been running my strongestlately as I have been fighting injury and donot seem to have much speed. My teammate,Nancy Briskie, ran the race for the first time.About 9 % miles into the race, I hear this loudvoice behind me - "Come on, Mary". It wasNancy. She continued to cheer for me for thatlast quarter mile. I beat her by one second!!Afterward, I 'scolded' her. I thought she shouldhave used her energy to pass me instead. ofcheering for me. (The cheering did help.) I wasvery moved by her support. What a great personto have as a teammate. She is now beinghonored by the club with the DistinguishedService Award. She certainly has given a lotof herself to our club and deserves this award.Nancy truly loves running and she shares thatlove with all.This is just a sample of the great runners onmy team. There are many more such as AnneB., Judy G., Nancy N., Megan L, and Beth S.who have that same heart warming attitude.We just got a new masters runner, Lori K., whois one of our strongest. She is from Pennsylvaniaand I had the pleasure of her staying at myhouse when she came into town forthe GreenIsland Race. What a sweetheart! All of thesewomen are dedicated, hardworking, and supportive.We are lucky to have them as part ofour running community and I am honored tobe a part of their team. 0Newn~RRC~embersRobyn AdairDenise AuthementCecile AulnetteDave Barcombjoe Benoit and familyjohn Brunnerjessica CruzDorine DeLutriCharlotte DiffendaleMohammed Edyk and Naima BenidirAdam FoxMichael Gaspary and familyMatthew GuilbaultKatherine Griffinjanet GrippeElizabeth HamlinLisa and Paul HoganKeith and jesmarie johnsonKaren GerstenbergerKristi KronauSabrina KrouseChristyne KuceraCheryl McPhillipsChris MulfordHeidi and Matthew NarkMichelle Nelliganjaya NovakMichael O'Brien and Kelsey MoakKaren PlanteErika RiesBryan ScannellPamela ScattareggiaCheryl SimpkinsBart TrudeauHUDSON MOHAWK ROAD RUNNERS CLUBPRESENTSTHE ANNIVERSARY RUN - 2.8 M & 5.6 M::·::'Grand Prix Race for HMRRC Club MembersCommemoratirre Glass Mug for First 125 RegistrantsLocation: University of New York at Albany -Gymnasium near Western Ave. Ent.Time & Date: 9:00 a.m., Sunday, September 20, 2009FEE: Free for HMRRC members, $6 non-members - Day of Race Registration OnlyComejoin usfor the 38thAnniversary Celebration!Prizes for Top Three Overall Male and Female finishers in both races andTop Male and Female finishers in each of 13 five-year age groups in the 5.6 Mile RaceThe Pace Setter - 21

Pr~of~RwuterDORINE DeLUTRIWhat is your occupation, background, age,hobbies, and other sports or other interests?I am a legal assistant and have been workingin this field for almost 20 years. I'm happilymarried for 14 years and I have two daughters,a son and two grandchildren. I'm an avid readerand love football season.When and how did you get started running?That's a long story. Essentially I was hiredto transcribe taped interviews of women runnersof all age groups. This was in 2003 andat that time I was just exercising by walkingon a regular basis, usually on my treadmill. Ithink because all of the stories I heard soundedlike so much fun (other than some tears duringmarathons, etc.) that I'd give it a try myself. So,I've been running fairly steadily for six yearsnow.Do you have a favorite race or races?I like any Sk race at The Crossings. It's closeto my home in Latham; it's a smaller group ofpeople and fairly flat. That's my kind of race!What are your most memorable races?I'd have to say my most memorable racewas the first Freihofer's race I did in 2005.I don't believe I'd ever been in such a largecrowd of people in my life. It was a little scary,but very exciting.How do you train? Do you have trainingpartners?I'm training with a trainer for a half marathon(my first) taking place in October. Rightnow, I run five miles three days a week - usuallywith a girlfriend. I run with a training groupone day a week for speed work and a long runon the weekend. I'm up to 8 miles for my longrun.What are your current goals?I want to continue to improve my endurancelevel for the half.Do you have any future running goals?My only future running goal right now is totrain for the half and cross that finish line!Do you have a philosophy of running?You can always run "a little more" than youthink.Any funny stories?Yes. My trainer is not only very good at hiscoaching abilities, but he's also very talented indrawing out expletives from his students. 0The Pace Setter - 23

The Athlete's KitchenSports Nutrition News From theAmerican College of Sports MedicineThe American College of Sports Medicine(ACSM) is the world's largest sports medicineand exercise science organization. At ACSM'sannual meeting in Seattle, May 27-30, 2009,over 5,000 exercise scientists, sports dietitians,physicians and health professionals gathered toshare their research. Here are a few of the nutritionhighlights. More highlights are availableat www.acsm.org (click on "news releases").Supplements• Many athletes believe protein supplementsare needed for building muscle. Yet, astudy with college football players indicatedno performance or muscle-building advantagesfrom taking recovery protein in the form acommercial supplement as compared to standardfood.• Colorful fruits and berries, including tartcherries, have anti-oxidant and anti-inflammatoryproperties. Runners who drank two 10.5ounce bottles of tart cherry juice for one weekbefore the 192 mile Mt. Hood to Oregon Coastrelay race reported less post-race muscle painthan the placebo group.• Black currants may also help reduceoxidative stress. Cyclists who consumed a prehardride dose of black currant extract (theequivalent of about 1.2 cups of currants) experiencedless oxidative stress.• Research suggests food tends to be morehealth-protective than supplements. Takinghigh doses ofC (2000 mg), E(800 IU), A (3000IUl, and selenium (200 micro-g) for six weeksoffered no benefits to trained cyclists in termsof antioxidant effects and suppressing oxidativedamage.• Almonds (and all nuts, for that matter)are a positive addition to a sports diet. For fourweeks, elite cyclists enjoyed about 60 almondsa day (-450 calories) prior to meals. They increasedtheir anti-oxidant capacity 43% after atime trial as compared to the group who ate anequal number of calories from cookies. Theyalso improved their time trial distance by 5%compared to the cookie group.• Just rinsing your mouth with a sports drinkmay help you run faster! After an overnight fast(13-15 hours without food) and before andduring a one-hour time trial, 10 trained runnersrinsed their mouth for five seconds with asports drink or a placebo, and then spit it out.With the sports drink mouth rinse, they wereable to run 365 meters longer in the hour.• An effective sports drink needs to be rapidlyabsorbed. Adding sodium (40 to 165 mg)to the beverage does not significantly slow absorption.(1973)• Runners who compete in the heat mightwonder if they can "hyper-hydrate." Yes; drinkinga sports drink with double and triple thestandard amount of sodium contributed toretaining 25% and 35% more water (12 and17 ounces; 340 and 480 ml) than the standardsports drink.• About 25% of athletic trainers use picklejuice to treat muscle cramps. Some report 1 to2 ounces of pickle juice relieves cramps within35 seconds. The mechanism is elusive becauserapid relief must mean that pickle juiceempties from the stomach very quickly. Yet,research indicates pickle juice empties veryslowly from the stomach.• "LactAway" is a sports supplement thatclaims to reduce blood lactate. A study withhighly trained kayakers does not support thatmanufacturer's claim.• Chocolate milk is a good recovery choice.Cyclists did an exhausting bike ride, recoveredwith equal amounts of carbs in chocolate milkor a commercial recovery drink, and thenthe next day did a time trial. The commercialdrink offered no additional benefits. Save yourmoney!• Glutamine is reported to enhance recoveryby reducing post-exercise inflammatoryresponses. A study that compared acarbohydrate+essential amino acids beveragewith or without glutamine taken during andafter exercise offered no additional recoverybenefits.• Anemia is a problem for many femaleathletes. Of 153 female soldiers starting basictraining, 37% were iron deficient (serum ferritin

Kopac's KornerA Course is ,a Course, of Course, of CourseThe MHRRC Miles of Hope Breast CancerFoundation 5K has had many different locationssince its inception. The inaugural site wasat the Millbrook (NY) Training Center. A coupleof years later we changed the site to Crush Fitnessin LaGrange, NY, with a course on Dr.Fink Road and on the Arlington High Schoolgrounds. This year we moved the course to TymorPark in the town of Unionvale in LaGrangeville,NY.Why have we changed the site so manytimes? Is the race part of the witness protectionprogram? Are we playing hide-and-seek withpast entrants? Are we testing to see if runnersread the flyer? No, we have to keep movingbecause the race keeps growing larger. Racedirector Lori Decker has a compulsive desireto increase the number of entrants and thus theamount of money raised for the Miles of HopeFoundation.I, on the other hand, have a slightly differentcriterion for a successful race: No Runner GetsHit by a Car. To me, that is more important thanthe number of runners, money raised, smoothregistration or flawless race results. After all, noone can die due to a finish line mistake (unlessthe Niagara Falls Marathon accidentally sets upthe finish line chute to end in the Falls themselves- which would make it a biathlon). Mycriterion has been forged from years of workingtraffic control and encountering the driverswho lurk out there. Since last year's course wasvery safe, I looked askance when Lori askedLarry Knapp and me to map a new course ata new site.MHRRC running coach Steve Perks suggestedthe old Tymor Twosome race course.As I reconnoitered that course, I observedthat the posted 55 MPH speed limit was notthe maximum speed limit, but the minimumspeed limit. Cars drove past me so fast, I gotWind burn. When I came upon a blind curveon Clove Valley Road, two words came to mymind: "Road kill."I next checked out Duncan Road, a quietcountry road adjacent to Tymor Park. Quiet,that is, unless there are soccer games at thenearby soccer fields; then the road turns intoa bumper-to-bumper log jam of soccer vans.What were the odds that there would be soccergames the day of our race? If we held the raceon Duncan Road, the odds would be 1 tol.Even if there would be no soccer games, thefurther I traveled on Duncan Road, the morethe road turned into suburbia. I felt a Spiderman-liketingling sensation as I sensed the hungrycars lying in wait inside the garages,readyto pounce from their lairs as the runners camestreaming by.I was running (literally) out of roads, when Inoticed a trail at the back of the park grounds."Trail" - that meant no traffic - and I salivated. Iby Bob Kopacran the trail and discovered that the trail meanderedthrough a thick forest and then down toFurnace Pond before ending at the dead end ofLime Mill Road - shades of Henry David Thoreau!At the other end of Lime Mill Road was aT intersection with Dorn Road, a quiet countryroad. From there we could go to FurnaceRoad, another quiet country road which wentpast the ruins ofa 19th century furnace. Scenic!Historic! I was in race-course heaven.Now that I had done the preliminary legwork(literally), Larry Knapp, his daughterClaire, Pete Ludlow, my spouse Lynne, and Imet to check out the proposed course. SinceClaire was much younger and faster, she ranahead, with me alongside on a mountain bike.Larry, Pete and Lynne joined us on DuncanRoad via a different route and told us of anothertrail in the woods that went alongside brightblue stones (1), over a foot bridge and past a waterfall.And, no cars!Larry and I proudly unveiled the proposedcourse to Lori. She acquired the Look - the onerace directors get when they do not want to upsettheir volunteers, but Lori was concemed thatthe entrance to the spectacularly scenic trail was2 feet wide with a large rock in the middle; Ithought runners would appreciate the challengeof an obstacle course. Where I saw blue stonesLori saw a steep rocky hill where runners couldtwist their ankles. She never saw the waterfallbecause she was looking at her feet while running.It was scenery versus practicality.Practicality won out. Lori was right, ofcourse; that is why she is race director. I almostrecommended giving runners a choice ofwhichway to go (extra distance and extra credit if theydo the difficult section), but quickly gave up thatbizarre thought. Larry and I changed the courseto bypass the blue stones and the waterfall.On the club web site I advertised the raceas being partly on a "wide trail." Trailrunningclub members who knew the course said itwas not a trail at all, but a dirt road. However,since there were some hills, I did not want firsttimerunners to think it would be a stroll downa country road. Although the road has someprotruding stones in spots, I resisted the urge tocall It a Rocky Road because we were serving adifferent type of ice cream at the finish line.Did the number of race finishers decreasethis year because runners could not findthe course or because runners get lost in thewoods, ala the Blair Witch Project? No, therewere approximately 300 finishers, a large increaseover last year. The race raised $20,500,and no runners got hit by cars, meeting bothLori's and my criteria for a successful race. Andyes, the race will be held at Tymor Park againnext year on Saturday, May 8, 2010, the daybefore Mother's Day (appropriate for a breastcancer awareness race). 02009ELECTIONNOTICEWith the submissionof additional slates ofcandidates, this year'selection ballot will beMAILED, rather thanpublished in The PaceSetter.Please watch your mailboxesfor your ballot andbe sure to vote.In order to vote, youmust be a member ingood standing and yourballot must be postmarkedno later thanSeptember 30, 2009.Results of the electionwill be announced at theOctober Club meetingonOctober 14, 2009.The Pace Setter - 29

Meeting Minutes ofthe HMRRC GeneralMeeting-June 70,2009Attendance:Call to Order (M. Kelly): 7:35PMReading and approval of minutes(B. Light): Nancy Briskie madea change from the May minutessubmitted, omitting John Kinnicuttfrom attendance at the Race Directormeeting - only Josh Merlis wasthere. Motion to approve by MarciaAdams seconded by Mark Warner.Motion passed.Reports of Officers2.1 President (M. Kelly): Mikeis still working on getting HMRRCsponsors for the sponsorship pageon the website. John Kinnicuttsent him links for tents to view toconsider for display tents for HM­RRC and Mike will start to look atthem. The Father's Day Race needshelp from volunteers. More help isneeded with the actual race. Weare short on vol unteers for positionsthat need some type of experiencein that role. Ed Gillen will get a databaseof area zip codes and will givethat to Marcia and Dave so that theycan contact people in that area. RayNewkirk reported on how the grantprogram works. He passed out aGrant Application log and he discussedthe requirements they use tofollow for giving out the grants,andnoted that the current period endsjune 30'h. He acknowledged thatthere hasn't been much to promotethe program and they will try todo better. john Kinnicutt asked ifthere was a followup made afterthe money is dispersed to see if itwas used as it was proposed. Rayacknowledged that there is a riskby not checking, but some of thegrants are for programs and races sothat they know that they are beingrun. A better procedure needs to beimplemented to make sure that themoney is being used for purposes itwas requested for. Mike Kelly suggestedhaving the group requestingthe money follow up with a reportas to how the money is used. Rayfelt that the organizations wouldbe willing to follow up on how themoney was spent. Ray will makean effort to show up after the grantperiod ends and will report on whoapplied and who received the grantmoney. Ed Gillen asked how to use"open to all" criteria for the grants.Ray reported that each request hasto be looked at individually. Grantmoney doesn't have to be used tobenefit HMRRC members, just therunning community in general. It isnot the committee's job to promoteevents, just the grant program.Mike Kelly thanked Ed Gillen forhelping to set up the registration forthe Indian Ladder race. Mike wouldsuggest that other race directors usethis program to help with registrationsfor their races. Mike noted thatelections are coming up. Mike willbe putting together an election committeeconsisting of Marcia Adams,Ray Lee and Dana Peterson. DaveNewman made motion to approve,Cathy Sliwinski seconded. Motionapproved. If anyone has any nominationsfor positions please sendan email to the committee the withnomination and a resume.2.2 Executive Vice President (M.Warner): Update on Schrader Scholarship:Scholarships have been presentedto two of the candidates - theathletic director will present to thethird recipient, and Ken Skinner ispresenting to the Queensbury recipienttonight. Mark will follow upwith the last recipient. Mark willwrite up procedures for the scholarshipsfor the next person to follow.2.3 Executive Vice President ­Finance (c. Terry): In May receivedForm 5500 from the accountingfirm of Alex Kruden and that wasfiled on May 15 th . Chuck can emaila copy if anyone would like one.2.4 Secretary (B. Light): No report.2.5 Treasurer (]. Kinnicutt): In theprocess of transferring funds fromKey Bank to SEFCU. All 3 certificatesof deposits come due in june.We are not renewing the and willdeposit the funds in the bank.Reports of CommitteesMembership (E. Gillen): Sincethe last business meeting we nowhave 1968 active members. Wehave 43 new members since thelast meeting and 76 renewals. 9new members were youth memberssubmitted by a track coach.Ed staffed the GHI booth with Roxanneand Rob and gave out manybrochures. Ed color coded the applicationsto see if he could trackapplications we get from GHI. Henoted that we need to get somemore HMRRC brochures made up.They are nice to show new membersand other people. Ray Newkirkwill look into how much it willcost to make up more brochuresand will let us know. Marcia notedthat we will only need brochuresup to the Stockade-athon. Ed alsoreported that Wild Apricot did amajor upgrade and has made thingsdifficult for Ed - he is still workingon it - and is hoping they will goback to old way.Volunteers (M. Adams): Sent outan email blast for the Father's DayRace, Will be working on futureraces.Public Relations (R. Moore):Worked GHI and Friehofer's Runfor Women booths. Everythingwent well. Sent out press releasesfor track series this week and willcall news stations for Father's Dayrace.Race Committee (N. Briskie):Since our last meeting we have hadfour races - Mother's Day race had124 finishers. The race director reporthas been turned in to Pam. jimTierney and I kept the race fees thesame as last year, $10, $12, and $15day of race. We did receive donationsbut we had a loss in the amountof $220.27. Next year if we increasethe fees, this loss should be eliminatedas long as we are still able toreceive the same donations and thebuilding rental remains the same.GHI race, May 21: Pete Newkirkdidyet another outstanding job. Wellover 7700 runners this year - a newrecord. Mark and Angela Warnerdid a great job with their race, theDistinguished Service Race, whichwas held May 31 with 111 runners.The construction was just finishedaround the lake loop so Mark wasable to open that up for the race butdue to so many events at SUNY, thestart was moved and we were notable to use the RACC facility. Markwould have liked more volunteersbut was able to make it work. JohnHaley and Megan Leitzinger heldthe Valley Cats 5K on June 6'h andhad 253 runners finish the race. Allrunners and volunteers received 4tickets to future Valley Cats games.Upcoming on the calendar is theFather's Day race on June 21" andthe Colonie Mile, which is a GrandPrix event, on July rt' at the Colonietrack. The 2 person relay scheduledfor july 15 th at the Guilderland HighSchool track. No report to datefrom Winter Series #5. Cathy Sliwinskireported on the Friehofer T­shirt and shoe recycle. We had 250sneakers and 500 shirts donated.Schenectady City Mission pickedup sneakers and some were sent toNike and to Dick Adler and the St.Joseph Orphanage in South Dakotaand some to the city mission.Race Committee Treasurer (P.Zentko): There was a loss of $220at the Mother's Day Race. WS #5,GH I, Distinguished Service and ValleyCat race reports are outstanding.Mike Kelly is still following up withthe Winter Series # 5 race director.Pace Setter (R. Nagengast/M.Adams): No reportWebsite (E. Neiles): No report.Conflicts Committee (c. Terry):No reportSafety (V. juliano): No reportUnfinished Business: Marciacounted the bags that are left andthere are 1300. We will have somefor Indian Ladder. If other racesneed them, please let Marcia knowor if you need some for public relations,etc.4.1 If anyone is going to theBoilermaker please let Mike Kellyknow if they want to use the HM­RRC tent.New Business: No new business.Announcements: July refreshmentswill be provided by Torn &Marcia Adams.Adjourn: Motion to adjourn byTorn Adams, seconded by DaveNewman. Motion passed. Meetingadjourned at 8:25PM.Respectfully Submitted,Barb LightSecretary 0The Pace Setter - 33

12 Ada Lauterbach 7 josh Merlis Female 40-4910 Brina Seguine 6 Tom O'Grady 12 Emily Bryans8 Crystal Cammarano 5 Andrew McCarthy 10 Anne BensonRace #6. DistinguishedService Race, 8 Mile, May31,2009 7 Chelsea Maguire 4 jim Sweeney 8 Kari Gathen6 Colleen Hayden 7 Lizette ArroyoMen5 Sara Peloquin Male 30-394 jennifer Senez 12 Brian Northan Female 50-59Male Open10 Aaron Knobloch 12 judy Phelps12 justin BishopFemale 30-39 8 Chad Davey 10 Cathy Sliwinski10 Chuck Terry12 Sally Drake 7 David Tromp 8 Martha DeGrazia8 Pat Cullen10 Kimberly Miseno-Bowles 6 Sean Madden 7 Susan Burns7 Tom O'Grady8 Angela Vasilakos 5 jeff Loukmas 6 Karen Dott6 Richard Messineo4 Corbin Gosier 5 joan Celentano5 Paul MuellerFemale 40-49 4 Donna Charlebois4 Chris Senez12 Kari Gathen Male 40-4910 Chris Varley 12 Tim Hoff Female 60-69Male 30-398 julie Burke 10 Edward Hampston 12 Susan Wong12 jonathon Bright7 Marcia Harrison 8 Todd Mesick10 Aaron Knobloch6 jess Shelgrin 7 Jon Rocco Female 70-798 David Tromp5 Miriam Hardin 6 Ahmed Elasser 12 Anny Stockman7 Patrik Sorsby4 Denise Gonder-Terzian 5 Frank Boscoe6 Jeff Loukmas4 Bob jones5 Corbin GosierFemale 50-59Age Graded4 joe Benny12 Martha DeG razia Male 50-5910 Nancy Briskie 12 Derrick StaleyRunnerAge GMale 40-498 Susan Burns 10 jim Maney12 Derrick Staley 50 M12 Christian Lietzau7 Karen Dott 8 Rick Munson10 jim Maney51 M10 Edward Harnpston6 Joan Celentano 7 John Parisella8 judy Phelps 58 F8 Jon Rocco5 Cynthia Southard 6 Rob Colborn7 Emily Bryans41 F7 Frank Boscoe4 Kathrine Ambrosio 5 Richard Clark6 justin Bishop 27/28M6 George Burke4 Bill Herkenham5 Anne Benson 44 F5 Rob PaleyFemale 60-694 Rick Munson 52 M4 William Drapeau12 Susan Wong Male 60-693 Pat Cullen 23 M10 Mary Collins-Finn 12 Ernie Paquin2 Anny Stockman 77 FMale 50-598 Ginny Pezzulo 10 Frank Myers1 Tim Hoff 43 M12 Rick Munson8 George McGowan10 Lee PollockFemale 70-79 7 Tom Adams8 jim Maney12 Anny Stockman 6 Ken SkinnerTotal After 7 Races7 Carl Matuszek5 jack Berkery6 Paul Forbes5 Alar Elken Age Graded Male 70+ Men4 juergen Reher12 Chris RushRunner Age G 10 Wade Stockman Male OpenMale 60-69 12 Anny Stockman 76 F 8 Bob Husted 50 Pat Cullen12 Ernie Paquin 10 Lee Pollock 56 M7 joe Kelly 46 justin Bishop10 Tom Adams 8 justin Bishop 27/28M 6 Ken Ortner 41 Tom O'Grady8 Bob Ellison 7 Martha DeGrazia 57 F 40 Chuck Terry7 Tom Kollar 6 Chuck Terry 26 M21 jim Sweeney6 Ed Kampf 5 Susan Wong 61 F Women17 Eamon Dempsey5 Pete Newkirk 4 Carl Matuszek 57 M15 joe Hayter4 Chuck Batcher 3 Rick Munson 52 M Female Open15 josh Merlis2 jim Maney 51 M 12 Carolyn Herkenham 13 Tim CaramoreMale 70+ 1 Pat Cullen 23 M 10 Amy Becker12 Andy Allstadt12 Bob Husted 8 Roxanne Wegman12 Anthony Giuliano10 Wade Stockman 7 Diana Rodriguez Tobon10 Andrew McCarthy8 joe Kelly Race #7. Colonie Mile, 6 Sara Peloquin 8 Paul Mueller7 Denny Burns5 joselin Schmitz-Morfe7 DaveVonaJuly 7, 20096 Ed Docette 4 Sara jones 6 Richard Messineo5 Charles Bishop 5 Greg Stevems4 joe Corrigan Men Female 30-394 Matthew Fryer12 Estelle Burns4 Chris SenezMale Open 10 Lori Weaver12Womenjustin Bishop 8 Erin McMahon Male 30-3910 Pat Cullen 7 Alicia Bialy 56 Aaron KnoblochFemale Open8 Eamon Dempsey 49 Brian Northan34 - The Pace Setter

42 David Tromp 44 Ernie Paquin Female 30-39 Female 70-7940 Jonathon Bright 28 Bob Ellison 42 Lori Weaver 72 Anny Stockman17 Jim David 26 Tom Kollar 35 Kimberly Miseno-Bowles 20 Eiko Bogue16 Joe Benny 25 John Stockwell 33 Estelle Burns15 Chad Davey 24 Tom Yannone 31 Sally Drake15 Mike Kelly 12 John Pelton 22 Jessica Mitchel14 Corbin Gosier 10 Jack Berkery 19 Jess HagemanAge Graded13 Sean Madden 10 David Hayes 12 Karen Dolge. Runner Age G12 Bob Irwin 10 Jim Moore 12 Laura Gerson 51 Anny Stockman 76/77 F11 Jeff Loukmas 10 Frank Myers 12 Katie Hodge 31 Susan Wong 61 F11 Patrik Sorsby 9 Frank Klose 11 Pamale DelSignore 25 Chuck Terry 26 M8 Todd Smith 8 Jesse Dinkin 8 Erin McMahon 26 Justin Bishop 27/28M6 Dan Murphy 8 George McGowan 8 Gretchen Oliver 24 Judy Phelps 58 F4 Robert Norman 8 James Thomas 8 Angela Vasilakos 24 Derrick Staley 50 M4 Neil Sergott 6 Ed Kampf 7 Alicia Bialy 21 Martha DeGrazia 57 F6 Peter Newkirk 5 Suzy Bright 20 Pat Cullen 22/23MMale 40-49 6 Ken Skinner 5 Ashley Peacock 18 Lee Pollock 56 M50 Ahmed Elasser 5 Tom Benoit 4 Jamie Masson 17 Dale Keenan 58 M34 Edward Hampston 5 Pete Newkirk 4 Regina McGarvey 13 Tom O'Grady 23 M33 Jon Rocco 5 Peter Thomas 4 AmyOhl 12 Tom Dalton 50 M20 Tim Hoff 4 Chuck Batcher 12 Ahmed Elasser 46 M17 Russ Hoyer 4 Christopher Smith Female 40-49 12 Jim Maney 51 M15 Steve Becker 4 Chuck Trimarchi 42 Anne Benson 10 William Venner 49 M15 Richard Cummings 36 Emily Bryans 8 Anne Benson 43 F13 Tom Kracker Male 70+ 36 Kari Gathen 8 Kevin Dollard 53 M12 Frank Boscoe 64 Bob Husted 28 Chris Varley 7 Emily Bryans 41 F12 Christian Lietzau 64 Wade Stockman 26 Beth Stal ker 7 Anthony Giuliano 29 M12 John Noonan 29 Joe Kelly 19 Lizette Arroyo 7 Rick Munson 52 M12 Bill Venner 22 Joe Corrigan 12 Mary Buck 6 Andy Allstadt 26 M11 Rob Paley 21 Ed Docette 12 Julie Burke 5 Rob Colborn 54 M10 Dan Cantwell 14 Denis Burns 12 Megan Leitzinger 5 Aaron Knobloch 32 M9 Todd Mesick 12 Chris Rush 10 Marcia Harrison 5 John Pelton 69 M7 Brian DeBraccio 11 Charles Bishop 9 Tracy Perry 4 Mike Kelly 38 M7 Norris Pearson 6 Ken Ortner 8 Diane Hanson 4 Carl Matuszek 57 M6 Mike Biehl 6 Ed Thomas 8 Denise lannizzitto 4 Ginny Pezzula 63 F6 George Burke 4 Jim Tierney 7 Cheryl DeBraccio 3 Crystal Cammarano 27 F4 Paul Bohl 3 Kenneth C1ikeman 7 Miriam Hardin 3 Pat Cullen 23 M4 Chris Chartrand 3 Richard Eckhardt 7 Mary McNair 3 John Noonan 49 M4 Mark Devenpeck 1 Ned Norton 7 Nancy Nicholson 2 Steve Becker 42 M4 William Drapeau 6 Jess Shelgrin 2 Jonathon Bright 38 M4 Bob Jones 5 Nancy Taormina 2 Nancy Briskie 51 F4 Norris Pearson Women 4 Mary Fenton 2 Beth Stalker 49 F4 Robert Wither 4 Denise Gonder-Terzian 1 Peter Cure 50 MFemale Open 4 Mary Signorelli 1 Tim Hoff 43 MMale50-S935 Crystal Cammarano1 Brian Northan 34 M38 Lee Pollock29 Colleen Hayden Female 50-5928 Rob Colborn28 Christina Ardito 59 Martha DeGrazia24 Derrick Staley26 Diana Rodriguez Tobon 38 Susan Burns24 Mark Warner24 Diane Matthews 37 Cathy SliwinskiNotice To All23 Rick Munson 22 Carolyn Herkenham 34 Judy Phelps22 Peter Cure 17 Martha Snyder 29 Joan CelentanoHMRRC19 Dale Keenan13 Julie Nabozny 25 Kathrine Ambrosio18 Jim Maney13 Sara Peloquin 22 Nancy BriskieMembers14 Bill Herkenharn12 Ada Lauterbach 17 Karen Dott13 Paul Forbes12 Chelsea Maguire 14 Cynthia Southard Club members will be12 Richard Clark12 Kelly Virkler 11 Judy Lynch discussing and consider-12 Tom Dalton11 Erin Rightmyer 8 Elizabeth Herkenham12 Kevin Dollarding amendments to the10 Amy Becker 6 Donna Charlebois11 Ken Klemp10 Brina Seguine 6 Erika Oesterle Hudson Mohawk Road11 Brian Teague10 Kate Thomas 6 Barbara Sorrell Runners Club constitution8 Alar Elken8 Casey Doak 4 Karen Gerstenbergerduring its monthly meet-7 Carl Matuszek8 Kathryn Jones7 John Parisella8 Roxanne Wegman Female 60-69 ing on Wednesday, August7 Juergen Reher6 Jennifer Senez 72 Susan Wong 12th, 7:30 p.m. at the Point6 John Haley5 Joselin Schmitz-Morfe 48 Ginny Pezzuloof Woods Clubhouse at5 James Jacobs4 Rachel Clattenburg 15 Sibyl Jacobson4 Rob Picottethe end of the Washington4 Kerry Gebhardt 10 Mary Collins-Finn4 Steve Sweeney4 Sara Jones 8 Coral Crossman Avenue Extension. All mem-4 Irene Somerville 7 Liz Milo bers are welcome to attend.Male 60-69 6 Noreen Buff47 Tom AdamsThe Pace Setter - 35