October 2012 - Hudson Mohawk Road Runners Club

Publication of Hudson-MohawkRoad Runners ClubVol. 33 No. 10OCTOBER 2012Editor:Kristin Zielinski (pscontenteditor@gmail.com)Managing Editor:Robin Nagengast (pseditor123@gmail.com)Assistant Managing Editor:OpenAssociate Editor:Bill RobinsonProduction Editors:Kristina DePeau, Kathleen Bronson,Mike McLean, Robin Nagengast, John PetersAdvertising/Business Directors:Jeanne and Meg DeguirePhoto Coordinator:Bill MeehanPhotography Staff:Tom Adams, Phil Borgese, Nancy Briskie,Donna Davidson, Ray Lee, Bill Meehan,Gerri Moore, Paul TurnerProofreader:Daniele CherniakContributing Editors:Jim Moore— Grand Prix UpdateAl Maikels— What’s HappeningDr. Russ Ebbetts— Off The RoadNancy Clark— Athlete’s KitchenDr. Tim Maggs— The Running DoctorDr. Robert Irwin— For Your HealthMike Becker— Been There, Done ThatJim Tierney & Ken Orner— Senior RunningEd Gillen— Profile of a RunnerJoe Hein— Short CircuitsBob Kopac— Kopac’s Korner4 President’s Message5 What’s Happening in October8 Been There, Done That10 Short Circuits12 Athlete’s Kitchen: For Scrawny Runners:How to Gain Weight Healthfully13 2012 Glenville/Schenectady YMCA 5K Race/3K Walk15 Minutes of the HMRRC General Meeting, August 8, 201216 Grand Prix UpdatePhotos in this issue by Ed Gillen, Bill Meehan, Paul TurnerThe Pace Setter is the official monthly news-magazine of theHudson-Mohawk Road Runners Club. Membership in the HM-RRC au to matically entitles one to receive The Pace Setter. Advertisements,race announcements and entry forms are paid for atthe following rates: full page ($150). Cont ract rates are availableon a half year and a full year basis. Advertisement questions andspace reservations should be directed to Jim Tierney, AdvertisingDirector, at 869-5597. After contacting the advertising director,material can be mailed to: C Allen, 179 Hollywood Ave., Albany,NY 12209 (callen@gscallen.com). All other matters should bedirected to the editors.2011 HMRRC. All rights reserved. Reproduction in whole or inpart without written permission is prohibited.HMRRC Mission StatementThe Hudson Mohawk Road Runners Club (HMRRC) is dedicated to promoting the sportof distance running through education and training to promote running as a part of ahealthy lifestyle, promoting personal fitness and community through organizing andmanaging running events, providing means of communication among club membersand creating opportunities for social activities. We believe in encouraging participationin running events for individuals of all levels of running abilities and acknowledge thatvolunteer participation is a foundation upon which HMRRC exists.The opinions expressed by the authors are their own and not representative of or endorsedby The Pace Setter staff or HMRRC.The Pace Setter – 3

HUDSON MOHAWKROAD RUNNERS CLUBPresidentJOHN PARISELLA269-1904•Executive Vice PresidentJON ROCCO862-9279•Vice President for FinanceCHARLES TERRY482-5572•TreasurerPAM ZENTKO372-8275•SecretaryBARBARA LIGHT326-0313•Race Committee TreasurerJONATHAN GOLDENhmrrcjon@gmail.comHMRRC COMMITTEECHAIRPERSONSMembership CommitteeDIANE FISHERhmrrcdiane@gmail.com•Race CommitteeMARK WARNER, 464-5698•Public RelationsROBERT MOORE377-1836 • rmoore4626@aol.com•HMRRC Web PageDIANE FISHERhmrrcdiane@gmail.com•Clocks & Van EquipmentTOM ADAMS366-5266•Volunteer CoordinatorMARCIA ADAMS356-2551www.hmrrc.comPresident’s Messageby John ParisellaWelcome to the October issue of The PaceSetter. I am writing this as I and some of thebest volunteers ever are making final preparationsfor the Labor Day 5k. I would like tothank John Haley who, from the first year Idirected the Labor Day race in 2007 throughthis year, has generously given his time andtalent to help me with course preparations aswell and recruiting volunteer course marshals.Thanks John!From my perspective, the Club’s (HMRRC)summer schedule of races went very well thisyear. The weekly track meets and Coloniemile, the Two-Person relay, Hour Run, Pentathlon,Dynamic Duo, Indian Ladder Races andTawasentha Cross-Country series were wellattendedand also well produced by the variousrace directors and many, many volunteers.Coach Don Myers and his dedicated groupof volunteers have, for as long as I’ve been attendingthe Colonie High summer meets, ColonieMile and the Dynamic Duo race, alwaysdone a fine job. This year’s series was also immenselyenjoyed by many new runners andHMRRC regulars.Some of the most demanding events, suchas the hour run and Pentathlon, attract notonly the toughest of competitors in the CapitalDistrict, but they also attract, no, require theattention of the most experienced of HMRRCvolunteers. Todd Mesick directs the Pentathlon.I want to thank Todd for his time and efforton behalf of the club. These events cannot takeplace without the experience and knowledgeof Doug Bowden, Ed Neiles and Jim Moore.These guys also make the volunteers’ effortsmore fun. Thanks guys!One of the more challenging events tomanage each year is the Indian Ladder racesand club picnic. This year was no different.Former HMRRC President Mike Kelly had hishands full this year, but it all worked out thanksto the many regular volunteers and others whostepped up at pretty much the last minute tolend a hand with the picnic planning.I’d also like to thank John Kinnicutt andCoach Bob Oates for their efforts at makingthe three Tawasentha cross country races aschallenging and fun as they can be. I’m surethat the runners who come to those races expectingthem to be challenging were not disappointed.I also expect that most of them wenthome having enjoyed the tough course andcamaraderie of competition. I also expect thatmany went home with at least one good racestory to tell and re-tell over the years.The Hudson Mohawk Road Runners Clubhas been growing. There are excellent reasonsto join the HMRRC, among them are the summerraces noted above. There are also many,many opportunities to become involved and toenjoy the teamwork involved in planning andmanaging the events on the summer scheduleor at other times during the year. When you’renot running in a race, please consider helpingout at an event. Thanks to everyone who hashelped this past summer’s race schedule go offwithout a hitch. rSubmissions for theDecember Issue of The Pace SetterArticles:Deadline is October 25. Submit to: Editor, pscontenteditor@gmail.comAdvertisements:Deadline is November 1st. Contact Jeanne Deguire (Advertising Director)to reserve space, at 729-4772 or e-mail: tdeguire@nycap.rr.comAds should be sent to:callen@gscallen.com or C Allen, 179 Hollywood Ave., Albany, NY 12209High resolution black & white files or greyscale required (no compression).Full page ad size MUST be 7-5/8” wide by 10” high. Contact CyndyAllen at callen@gscallen.com for further info.4 – The Pace Setter

What’s Happeningin Octoberby Al MaikelsThe October race schedule only has onedate for scheduled club events but it containstwo of the club’s better races and combines formore total miles than any other day in the clubyear.. For a good long run, the Mohawk-HudsonRiver Marathon should fill the bill. Yearsago Paul Rosenberg envisioned a top qualityclub fall marathon and in 1983 he made it happen.Over the years the course has changed abit, primarily in the finish area, but the basicroute is still the same. The race is set for Sunday,October 7 at 8:30 a.m. at Central Park in Schenectadyand follows the bike path along theMohawk River, through the Town of ColoniePark and into the City of Cohoes. After a shortstretch of urban running, the course re-joins thebike path in Watervliet and offers some scenicviews of the Hudson River. This race is a GrandPrix event and also serves as the USA Track andField Adirondack Championship. If you are notready for the marathon distance, you can optfor the 11th Annual Half-Marathon that has thesame 8:30 a.m. start as marathon but starts atthe Town 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 May.There are numerous other local races inOctober with a wide range of distances tochoose from. Fans of 5K races can choose theRace for the Cure, with the men and womenagain running together this year. The race is setfor 9:00 a.m. at Albany’s Empire State Plaza onSaturday, October 6. Once again this year therace will utilize the Freihofer’s Run for Womenchampionship course and should prove to bequite popular. There is also a walk at 10:00a.m. and all who attend this race are movedby the strong sense of community present atthe race.The Albany Running Exchange introduceda new event in 2005, the Hairy Gorilla Half-Marathon 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 28. 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 12th AnnualGreat Pumpkin Challenge 5k and 10k Run, setfor Saturday, October 20 at the Columbia Pavilionat the Saratoga State Park, with both racesset to go off at 9:30 a.m.. Fans of the 5k canalso choose from the 4th Annual Race AwayStigma, set for Saturday, October 13 at 10 a.m.at Joe Bruno Stadium at HVCC, or Maddie’sMark 5k, set for Saturday, October 27 at 9m inSchenectady’s Central Park.October is the final month for the term ofclub president John Parisella. John’s final meetingwill be held on Wednesday the 10h at 7:30p.m. at the Point of Woods clubhouse.On the Web!The Hudson Mohawk RoadRunners Club is on the Web• Complete Race Schedule• Grand Prix Update• Race Applications• Race Results in a flashwww.hmrrc.comThe Pace Setter – 5

Like to race? The ARE Event Productions’ event schedule has you covered. We’ll see you at the races!10/6 Burnt Hills 5k Apple Run Burnt Hills, NY 10/14 Mount Desert Island Marathon Bar Harbor, ME10/6 Race for the Cure 5k Albany, NY 10/20 Great Pumpkin Challenge 5k Saratoga, NY10/7 MHRM & Half Albany, NY 10/20 Georgetown Prep XC Meet Bethesda, MD10/13 Race Away Stigma 5k Troy, NY 10/21 Hometown Heroes 5k Colonie, NY10/13 Octoberfest Half Marathon Peru, NY 10/27 Anne’s Quest 5k Latham, NY10/13 UA Homecoming 5k Albany, NY 10/27 Maddie’s Mark 5k Schenectady, NY10/13 Falling Leaves 5k Ballston Spa, NY 10/27 Great Pumpkin Prediction Race Plattsburgh, NY10/14 Rensselaer County ARC 5k Rensselaer, NY 10/27 Tina Gambino 5k Pleasantville, NY10/14 Fall Foliage 13.1m & 5k Rhinebeck, NY 10/28 Hairy Gorilla Half & Squirrelly Six Voorheesville, NY6 – The Pace Setter

5K WALK/RUN RACE INFORMATIONLocation:Albany College of Pharmacy and Health Sciences Campus106 New Scotland AvenueAlbany, NYEntry Fee: $20 registration for 5K Walk/Run before October 20$25 registration for 5/K Walk/Run day of event*$2.75 fee will be assessed for credit card transactions. There is no fee when paying by cash orcheck.Online Registration: www.acphs.edu/healthexpoT-shirts:All registered 5K Walk/Run participants will receive a free t-shirtCheck-in:Day of registration and pre-registered packet pickup begins at 8:15 a.m.Awards:Awards will be given to the overall top three male and female runners.Albany College of Pharmacy and Health Sciences and MVP Health Care are teaming up to host the First Annual Healthand Wellness Expo on Saturday, October 27, 10 am – 2 pm at the ACPHS Campus. As part of the Health and WellnessExpo, the Mario Zeolla Family Fun Run AND 5K Run/Walk will be headline events. All registration fees will benefit theMario Zeolla ’97 Memorial Scholarship.This one-day, full service Health and Wellness Expo is open to the public and packed with an incredible line-up of freeservices and events, including Medication Take Back, Blood Drive, Flu Shot Clinic, Farmer’s Market, Health Screeningsand Assessments and so much more!5K WALK/RUN ENTRANT’S INFORMATIONName: ______________________________________________________________________________Age: _____ Gender: __________ Phone: (_____) _____ - _________Email: ______________________________________________________________________________Address: ___________________________________________________________________________City, State, Zipcode: ______________________________________________________Circle T-Shirt Size: S M L XLREAD BEFORE SIGNINGWaiver: In consideration of my entry to this race, I hereby release and waive any and all claims for damages I may have against TheAlbany College of Pharmacy and Health Sciences, City of Albany, and any and all sponsors and their representatives and any official orparticipant for any and all injuries I may suffer in connection with this race. I also certify that I am in good physical condition and havetrained for this race. Further, I hereby grant all permission to any and all of the foregoing to use any photographs, videotapes, motionpictures, recordings or any other record of this event for any purpose.Signature: __________________________________________________________________________Parent or Guardian (if under 18) ______________________________________________________I will not be able to attend, however enclosed please find my donation of $APPLICATION AND ENTRY FEES SHOULD BE SENT TO:ACPHSOffice of Institutional Advancement106 New Scotland AvenueAlbany, NY 12208The Pace Setter – 7

“Been There, Done That”by Mike BeckerOctober 1972...Forty Years Ago• Don Wilken was one of two handicappersat a one mile race at the SUNYA trackon the first. The only two of the twelve participantsthat are still club members are Wilkenand Burke Adams.• A cross country race was held on the13th, with 10 of the 28 participants from theSUNYA math department. Don Wilken wasthe winner.• Paul Rosenberg and Don Wilken werewinners of three and ten-mile races at SUNYAon the 29th, on a rainy afternoon that alsofeatured a Giants-Redskins game, keeping thegroup small.October 1977...Thirty Five Years Ago• Despite taking a wrong turn, John Halewon the sixth Distinguished Service Awardeight-miler on the 16th with a 43:15. Also finishingin the top ten were Mark Mindel, DonWilken, and Bill Shrader, Jr. Don and LindaBourgeois were honored.• The NY City Marathon was held on the23rd, with good times from local finishers CarloCherubino (2:28), Marty Kittell (2:32), MarkMindel (2:34), Pat Glover (2:35), Paul Rosenberg(3:01), Burke Adams (3:16), and JoanneFinn (4:07).October 1982...Thirty Years Ago• Club races of 3.5 and 8.2 miles were heldin North Chatham on the tenth. Bill Robinsonwon the 8.2-miler, and Dick Hudson tookthe 3.5-miler. Diane Barone (8.2) and GinaDiMaggio (3.5) were the female winners.• The Tom Pusatere Memorial 25K and5K races were held on the Colonie bike pathon the 23rd. Dale Keenan won the 25K witha 1:26:41, good for a 5:35/mile pace. DanieleCherniak was the female winner with a1:47:40. Steve McElwain won the 5K with a16:32.• Paul Murray directed the DistinguishedService Award eight-miler at SUNYA on the31st, honoring Chuck Haugh, who is still amember. Dale Keenan won his first of eventualfive Distinguished Service races witha 40:48, still the second fastest time in thehistory of the event. Denise Herman toppedthe females with a 51:41. The $2 fee washigher than it is now (free) for club members.October 1987...Twenty Five Years Ago• In an item from Short Circuits, AnnyStockman was recognized as an All-Americanby Running Times magazine, for ranking thirdamong women aged 50-54 for her 41:21 10Kand first for her 61:43 15K.• Dale Keenan ran a 2:25 in the MohawkHudson Marathon on the 25th for his fourthof eventually six titles in the event. Lori Adams8 – The Pace Setterran a 2:50:13 for the top women’s time andstill the second fastest ever women’s time forthe event. Adams was disappointed becauseshe just missed the 2:50 women’s Olympicqualifying time. The nearly 300 volunteersoutnumbered the 228 finishers. The October4th snowstorm left mounds of debris on thecourse, which took most of the 20 days priorto the race to remove.• Denise Herman won the Women’s RunningFestival 5K in East Greenbush on the 18thwith a 17:55, with Nancy Nicholson and KathyJones running two-three. Anny Stockman andInge Aiken were the top mother-daughterteam.October 1992...Twenty Years Ago• In an item from Short Circuits, Chet Tumidajewiczbecame the first HMRRC member torun 5,000 days in a row!• Rich Coughlin ran a 30:44 in the CorningCup 10K on the tenth to beat Mike Slinskey byfour seconds. Tom Dalton and Vinny O’Brienalso finished in the top ten. Mary Evans ran a37:21 to top the women. A total of 63 runners(out of 192) finished in under 40 minutes.• Mary and Jeff Cole directed the Town ofNew Scotland 7.1-mile race on the 18th. TeensDave Garner and Sabrina Ford were the winnerson the very hilly course.• Lance Denning from Albany and DonnaSmyers from Connecticut were the winners ofthe Mohawk-Hudson Marathon. John Dahlemand Ed Mulheren were the race directors.October 1997...Fifteen Years Ago• Local runner Zach Yannone won theMohawk-Hudson Marathon with a 2:33,which is a 5:51/mile pace. Gayle Porcelli fromPlattsburgh was the female winner with a 2:56.There were 537 finishers.• Vinny O’Brien won the Childs Challenge5K in Albany, with a time of 15:35. Amy Heroldwas the female winner with a 17:34. Agegroup winners included Erin Rightmyer, RichCummings, Ellen Predmore, Martha DeGrazia,and Jim Moore.• Ken Plowman and Daniele Cherniak wonthe Town of New Scotland 7.1-miler with timesof 39:39 and 46:27, respectively. Dale Keenanwas the runner-up.• The Grand Union Corning Cup raceswere held at the Corning Preserve, with the10K serving as the USATF Adirondack Men’s10K Championship. L’Houssine Siba won witha 30:50, taking home $400. Finishing in thetop ten were Tom Dalton, Vinny O’Brien,Birger Ohlsson, and Ken Plowman. Judy Serth-Guzzo was the female winner with a 38:31.The winners of the 5K were Rocco Serafini andNancy Briskie.October 2002...Ten Years Ago• Tonya Dodge ran an 18:19 to win the KomenRace for The Cure 5K on the fifth. BirgerOhlsson ran a 16:47 to top the men. The womenoutnumbered the men by 1054 to 370,back when the women’s and men’s races wereheld separately.• Chris Hartshorn won the Times UnionRace for Literacy 5K in Albany with a quick14:41, good for a 4:44/mile pace. Nick Conwayfinished second. Lori Hewig ran a 17:22 toeasily top the women, with Kimberly DeRoccofinishing second, nearly two minutes behindHewig.• Local runner Jennifer Fazioli ran a 2:47 inthe Mohawk-Hudson Marathon to finish secondoverall, behind only Erik Caqnina from Ohio.Fazioli’s time is still the female course record.Josh McDougal and Amanda Jinks werewinners of the Saratoga National Bank CrossCountry Classic 5K on the 20th with times of15:03 and 17:45, respectively. Tom Dalton andEmily Bryans were runners up.October 2007...Five Years Ago• Alene Reta won the Pit Run 10K inOneonta on the seventh with a 30:19. The toplocal finisher was Chuck Terry with a 34:11,good for third overall.• Tim Caramore and Alyssa Lotmore werewinners of the US Marine Corps Half Marathonfrom Colonie to Albany on the seventh.Runners up were Andrew McCarthy andRachelle Jenkins.• The USATF Masters 5K Cross CountryChampionship was held at Saratoga State Parkon the 14th. Marisa Hanson ran a 17:48 to beatEmily Bryans by 12 seconds. Also running fasttimes were Anne Benson, Mary Buck, andJudy Guzzo. The men’s race was dominatedby out-of-towners, with winner Peter Magillfrom California running a 15:17. Notable was91-year old Bob Matteson from Benningtonrunning a 46:58.• Ben Nephew and Kara Lynne-Kerr wonthe Hairy Gorilla Half Marathon at ThacherPark on the 28th. r

Saratoga Cross CountryClassic 5kSunday, October 14, 2012, 10 AMSaratoga Spa State ParkSaratoga Springs, New YorkCome Run ThisBeautiful, HistoricXC Course!Event Includes:A 5k Open and USATF Adirondack ChampionshipXC Run with Team and Individual Competition2k and 3k Kids’ XC RunsUSATF Adirondack 5k Race Walk Road ChampionshipFree SportWalk Clinic2k Novice SportWalkSponsored by Excelsior CollegePresented by USATF AdirondackInfo at 518-273-5552 or usatfadir.orgPat Glover • pjglove@aol.comThe Pace Setter – 9

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.Ten days after running in the Olympics10,000-meter finals, Dathan Ritzenhein wasrunning along Lake Michigan, surroundedby dozens of local high school cross-countryrunners. During a question-and-answer sessionbefore the group run, he urged the crosscountryrunners to ditch the soft drinks, crosstrainand run year-round. “Running is a lifestylethat you can do forever,” he said. “Your futurein baseball might be club softball after highschool.”Rosie Ruiz wasn’t the first or last person tocheat during a marathon race (Boston 1980).Recently Kip Litton, a 46-year-old dentist fromMichigan, was exposed as the King of Cheats.According to the New Yorker magazine, Littoncheated in over a dozen marathons (by cuttingthe course), often winning his age group, andallegedly raising money for his own charity byrunning his stated goal of a sub 3-hour marathonin every state. The Kipper went so far asto invent a phony marathon, creating a fakeweb page for it with entry forms, course mapsand eventually results, which he won.this marathon: 1990 Grandma’s Marathon inMinnesota. His time: 4:01:25. His explanation:“The race was more than 20 years ago,but my brother Tobin—who ran Boston lastyear—reminds me that he is the owner of thefastest marathon in the family and has neverhimself ran a sub-three. If I were to do anyrounding, it would certainly be to four hours,not three. He gave me a good ribbing over thisat dinner tonight.”Ritz spreads the gospel Fast marathon running by US nationalpoliticians John Edwards (3:30:18, MarineCorps Marathon, 1983), Sarah Palin (3:59:36,Humpy’s Marathon, 2005). (The Pace Setterstaff found two other U.S. Senators who haverun faster marathons: Max Baucus, 3:01:18,Governor’s Cup, 1982; Harry Reid, 3:16:00,Boston, 1972.Faster than OprahThe Kipper: nice teeth! Is VP candidate Paul Ryan a marathoncheat, fibber, or does he just have a bad memory?In a recent interview Representative Ryanstated that he had completed a marathon inunder 3 hours, specifically, “I had a two hourand fifty-something.” Runners World identified10 – The Pace Setter Last year’s Chicago Marathon contributedan estimated $219.7 million of business activityto the city’s economy, according to a studyconducted by the University of Illinois at Urbana-Champaign’sRegional Economics ApplicationsLaboratory. Faster than Paulie

Hairy Gorilla Half Marathon & Squirrelly Six Mile9:30amSUNDAY, October 28, 2012The eighth year of mayhem ominously brought to you by ARE Event ProductionsThacher State Park, NY*CHOSEN AS BEST COSTUME TRAIL RACE IN AMERICA— Runner’s world “The trail” summer 2012*What you need to knowEvent ScheduleThis highly popular event typically draws runners from over ten states. It8:00am: Day-of registration and packet pickup opensis one of the largest trail races in the northeast and participants range9:00am: Gorilla Chase Kids Race (600 meters)from national-class to those brand-new to trail running. The course is a9:15am: Day-of registration and packet pickup closesroller-coaster ride with mud, muck, roots, steep drops, big puddles—and9:30am: Squirrelly 6m and Hairy Gorilla Half Marathonthe occasional grave that may have your name on it.11:00am: Squirrelly 6m Awards CeremonyMany runners compete in costume—be it simply wearing a ridiculous12:00pm: Hairy Gorilla Half Marathon Awards Ceremonyoutfit to an all-out, performance-inhibiting full body uniform of sorts. Thisevent is about having fun and we guarantee that you will. Be sure toconsider entering one of the special categories.Entry Fee 6m/Relay 1/2 MarathonEarly Reg. $20 $25Late. Reg. $25 $30Entry fees are non-refundable.Early Registration: Postmarked by October 20.Do not mail after 10/20. Checks out to AREEPAwardsCustom-made awards await the top 3 overall male and female finishers. Delicious gorillaand squirrel cookies await the top 3 males and females in:14-under, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70+.Additional categories (if you dare!)Best: Gorilla Impersonation - Costume - Pumpkin Carving;Finisher carrying the most bananas.We will also award the fastest male and female teams.For team applications, please visit the event website.bring bananas to appease the hungry gorillas*We highly encourage you to register online.*There are no additional fees and ARE members receive adiscount when registering through the ARE members page.AmenitiesChip timing. The first 500 entrants are guaranteed a commemorativeitem. The course is decorated in the spirit ofHalloween with ample relics of despair and frustration, aswell as numerous cemeteries indicating the demise ofmany participants by name. There is a huge cook-out.Half Marathon Cut-off TimeAll participants not past the 5.75 mile mark in 1:17:30(13:30 pace) will be redirected to finish the six mile.gorilla “medal” to all finishers in the halfpost-race cook-out with burgers, dogs, and more!www.HairyGorillaHalf.comPlease complete, cut, and return the bottom portion to: HGH-AREEP, PO Box 38195, Albany, NY 12203 - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -We really prefer that you register online. That way your information is assured to be as accurate as you type it. :)Name_______________________________________________ __ /__ __ /__ __ __ __BirthdayAge (on race day) ___□ M □ FAddress ___________________________________________Email ____________________________________________________City _____________________________________________________________ State ______ Zip ____________________Phone ( ) __ __ __ - __ __ __ __ RACE: □ 6m □ Half Marathon□ I want to join the ARE (additional $10)RANDOM FACT ABOUT YOU: _______________________________________In consideration of accepting this entry, I, the undersigned, intending to be legally bound hereby, for myself, my heirs, executors and administrators, waive and releaseany and all rights and claims for damages I have may have against ARE Event Productions (AREEP), Thacher State Park, and any sponsors, as well as any personinvolved with this event. I fully understand that I, or the person I am responsible for, will be subjected to trails that may have uneven terrain, rocks, roots, or otherobstacles and that injury or death may result from my participation. My physical condition has been verified by a licensed medical doctor and I am physically fit andprepared for this event. I hereby grant full permission for AREEP to use any photos, videos, or any other record of this event for any purpose whatsoever and withoutcompensation. I further understand and agree that my entry-fee is non-refundable, including if the event is canceled for any reason whatsoever.Signature ____________________ Date ________ Parent’s Signature _____________________(if under 18)The Pace Setter – 11

The Athlete’s KitchenFor Scrawny Runners:How to Gain Weight Healthfullyby Nancy Clark, M.S., R.D.“My 8th grade son runs cross-country. Heis 5’6” and weighs 108 lbs. He thinks drinkingMuscle Milk will provide stronger muscles andmake him a better runner.”“No matter what I eat, I cannot seem togain weight. What am I doing wrong?”“How many extra calories do I need to gainweight…?”If you are among the few scrawny runnerswho have a hard time adding some muscle,you may be feeling frustrated you can’t dosomething as simple as gain a few pounds.For runners who are too skinny, the struggle tobulk up is equal to that of overfat runners whoyearn to trim down. Clearly, genetics plays apowerful role in why some runners have troublegaining weight (and keeping it on).Some runners are genetically fidgety; theydon’t like to sit still. Not only are they activewith sports, but they are also active when sitting.For example, when I am counseling skinnyclients, I observe them constantly tappingtheir fingers and shifting around in the chair—activities that burn calories.The technical term for these spontaneousmovements is Non-Exercise Activity Thermogenesisor N.E.A.T. NEAT includes fidgeting,pacing while you wait for the bus, standing(not sitting) while you talk with a teammate,being animated when you talk to friends, ortapping your fingers when watching TV. Ifyou overeat, NEAT helps you dissipate excessenergy by nudging you to putter around thehouse, choose to shoot some hoops, or (yikes!)feel motivated to vacuum the house. NEATcan predict how resistant you’ll be to gainingweight (1).Historically, runners have been told thatconsuming an extra 500 to 1,000 caloriesper day will lead to gain of 1 to 2 poundsper week. Nature easily confounds this mathematicalapproach. For example, in a weightgain study where the subjects were overfedby 1,000 calories per day for 100 days, somepeople gained only 9 pounds, whereas othersgained 29 pounds (2). NEAT likely explains thedifference.Researchers don’t understand the source ofthis increased activity, but they do know thatpeople with higher VO-2max (a measure ofathletic potential) are genetically predisposedto spend more time being active throughoutthe day. Hence the natural ability to be activefor long periods (think marathon runners)might be connected to both NEAT and leanness.In contrast, unfit people (with a lowerVO2 max; think couch potato) tend to do lessspontaneous movement, and that can lead toweight gain (3).12 – The Pace SetterFoods at home Serving size Calories Price Cost/100 cals1 cup granola +1 cup 2% mil1 bowl 500 $1.00 $0.20Peanut butter & jellysandwich3 Tbsp PB; 2 Tbsp jelly; 2sl oatmeal bread 650 $0.95 $0.15Chocolate milk, 1% fat 16-ounces (tall glass) 300 $0.60* $0.20Carnation InstantBreakfastWelch’s 100% grapejuice1 packet mixed into 8ounces 2% milkFive tips for boosting caloriesAlthough you cannot change your geneticsand your tendency to fidget, you can boostyour calorie intake. Here are five tips to helpyou bulk-up healthfully.1. Eat consistently. Do NOT skip meals;doing so means you’ll miss out on importantcalories needed to reach your goal! Every day,enjoy a breakfast, an early lunch, a later lunch,dinner, and a bedtime meal.2. Eat larger than normal portions. Insteadof having one sandwich for lunch, have two.Enjoy a taller glass of milk, bigger bowl of cereal,and larger piece of fruit.3. Select higher calorie foods. By readingfood labels, you’ll discover that cranapple juicehas more calories than orange juice (170 vs.110 calories per 8 ounces); granola has morecalories than Cheerios (500 vs. 100 caloriesper cup); corn more calories than green beans(140 vs. 40 calories per cup).4. Drink lots of juice and low-fat milk. Insteadof quenching your thirst with water,choose calorie-containing fluids. One highschool soccer player gained 13 pounds overthe summer by simply adding six glasses ofcranapple juice (1,000 calories) to his standarddaily diet.5. Enjoy peanut butter, nuts, avocado, andolive oil. These foods are high in (healthy) fats,and can be a positive addition to your sportsdiet by helping knock down inflammation.Their high fat content means they are caloriedense.Add slivered almonds to cereal and salads,make that PB&J with extra peanut butter,and dive into the guacamole with baked chips(without the ‘bad” trans and saturated fats).6. Do strengthening exercise as well asrunning. Weight lifting and push-ups stimulatemuscle growth so that you bulk-up instead offatten up. Sooner or later, exercise will stimulateyour appetite so you’ll want to eat. Exercisealso increases thirst so you’ll want to drinkextra juices and caloric fluids.Weight gain supplements?What about buying weight gain drinks?Save your money! As you can see from thechart below, they are expensive and offer nothingyou cannot get via food. A hefty PB&J witha tall glass of milk add about 1,000 calories forabout $1.50. You’d spend about $5.50 gettingthose calories from Muscle Milk that you mixyourself from powder, or $14 if you pick upready-to-drink bottles of Muscle Milk at theconvenience store.To make your own weight gain drink in themorning, blend 1 quart of lowfat milk with 4packets of Carnation Instant Breakfast and 1/2cup powdered milk (1,000 calories total). Tossin a banana or other fruit for more calories.Drink half at breakfast and take the rest withyou in a travel mug. Easy!The cost of caloriesGaining weight can be expensive if youchoose lots of commercial protein shakes orsports supplements. You can get the same re-250 $0.80$0.3216-ounces (tall glass) 280 $1.00* $0.36Muscle Milk, powder 2 scoops 310 $1.78/serving** $0.57Drinks bought on the runNesquick 16-ounce bottle 300$1.79(at supermarket)Carnation Essentials11-ounce bottle ready todrink260$1.75(based on 4-pack)Ensure 8-oz bottle 250$1.50(based on 6-pack)Muscle Milk, ready todrink14-ounce bottle 230$3.59(at CVS)* based on ½ gallon price **based on 5-lb tub of powder ($57)$0.60$0.67$0.60$1.56

sults with standard foods (see chart).ConclusionBy following these rules, you should seeprogress. But honor your genetics: If your fatherwas slim until age 40, then you might followthe same footsteps. Most people do gainweight with age as they become less active,more mellow, and have more time to eat.Granted, this information doesn’t help you today,but it offers optimism for your future.Nancy Clark, MS, RD, CSSD (Board CertifiedSpecialist in Sports Dietetics) counselsboth casual and competitive athletes at heroffice in Newton, MA (617-795-1875). HerSports Nutrition Guidebook and food guidesfor new runners and marathoners, and cyclistsoffer additional information. They are availableat www.nancyclarkrd.com and sportsnutritionworkshop.com.References:1) Levine JA, Ebernath NL, Jensen MD. 1999.Role of nonexercise activity thermogenesis in resistanceto fat gain in humans. Science. 283(5399):212-4.2) Bouchard, C. 1990. Heredity and the pathto overweight and obesity. Med Sci Sports Exerc23(3):285-291.3). Novak CM, Escande C, Burghardt PR, ZhangM, Barbosa MT, Chini EN, Britton SL, Koch LG, AkilH, Levine JA 2010. Spontaneous activity, economyof activity, and resistance to diet-induced obesity inrats bred for high intrinsic aerobic capacity. HormBehav 58(3):355-367Nancy Clark, MS, RD, CSSD (Board CertifiedSpecialist in Sports Dietetics) counsels both casualand competitive athletes at her office in Newton,MA (617-795-1875). Her Sports Nutrition Guidebookand food guides for new runners and marathoners,and cyclists offer additional information.They are available at www.nancyclarkrd.com andsportsnutritionworkshop.com. r2012 Glenville/SchenectadyYMCA 5KRace/3K Walk:We had a spectacular sunny day for thisyear’s 5K event. The race went off at 8:30 a.m.and the temperature was comfortable. A lot ofracers turned in some great times and therewere success stories throughout the day, fromfirst time 5K runners including our Capital DistrictYMCA “Couch to 5K” participants as wellas inspiring moments from community members.Recognition goes out to our top male andfemale finishers Bobby Gallant, Scotia, NY, in17:28 and Becky Celorio, Scotia, NY, in 19:23.Also special recognition goes out to our seriessponsors Blue Shield of Northeastern NY, 88.3The Saint and our amazing volunteers. rrace directors on pre-registration.Pre-Registration101Interested in learning moreabout race pre-registration?The 2013 race season iscoming and with it, theopportunity to work withCome to a workshop on November 14 from 5:30 – 7:30(just before the Monthly Club meeting) at the Point of the WoodsClub House.Workshop participants should have a working knowledge of Excelto maximize benefits of the workshop.If interested, send an email to madams01@nycap.rr.com withPRE-REG in the subject area. There will be handouts so an accuratecount of attendees is needed.Race Directors, you may want to attend so you can better understandhow to enhance data information to your pre-registrationvolunteers.Stay for the regular Monthly Club meeting after if you desire.Light refreshments will be provided for attendees of the workshop.Got questions? Contact Marcia Adams, at madams01@nycap.rr.com or 518-356-2551.The Pace Setter – 13

14 – The Pace Setter

Meeting Minutes of the HMRRC General Meeting August 8, 2012Attendance: Barb Light, ChuckTerry, Marcia Adams, Jim Tierney,John Parisella, Jon Rocco, DianeFisher, Jonathan Golden, MaureenCox, Wade & Anny Stockman,Vince Juliano, Rob Moore, TomRyan, Ken SkinnerCall to Order (J. Parisella): Meetingcalled to order at 7:30PM.Reading and approval of July11, 2012 minutes (B. Light). Motionmade to approve minutes by MarciaAdams seconded by Rob Moore.Motion passed.Reports of OfficersPresident (J. Parisella): No report.Executive Vice President (J. Rocco):Thank you card from GavenClark Gardner from Ichabod CraneSchool for the Scholarship.2.3 Executive Vice President –Finance (C. Terry): No report.2.4 Secretary (B. Light): No report.2.5 Treasurer (P. Zentko): See attached.Reports of CommitteesMembership (D. Fisher): Currentmembership at 2794. 339more than this time last year, 42since last month.Volunteers (M. Adams): Weare working on volunteer specialevent in September. Susan Lovewho is the Founder of the Just RunProgram will be holding a YouthRunning workshop Friday, September14 th from 3-6PM, dinner after.Recognition to mentors on Just RunProgram. Sending out invitations toall Just Run mentors and volunteersand athletic directors, and USATF.Program will be held at the Desmondin Albany.3.3 Public Relations (R. Moore):All press releases to all papers forTawasentha series and SEFCUrace. Director for Dynamic Duoput an ad in Pacesetter but did notget put into the Pacesetter. Vincenoted that they had 75 teams andit was very hot and humid. Mostparticipants were youth and scholasticrunners. Opened the poolthis year and made presentation toFrank Meyer. He thanked HMRRCfor allowing the races to be continued.Rob thanked all the clubsfor participating. September 22 isthe Adirondack Marathon Expo inSchroon Lake from 10AM-5PM.Rob will be attending to put up ourHMRRC Booth. Email from SEFCUthey would like us to participate intheir Not-For-Profit Expo in October.We also have been invited tohave free shirt/sneaker recyclingbooth at Run/Race for the Cure. It isSaturday October 6th. We will havebooth there from 7AM-1PM at theEmpire Plaza.3.4 Race Committee (M. Warner):Need to remind Race Directorsthat the Race Clocks need tobe charged before being used atraces. There will be a Race Committeemeeting in September confirmingthe race directors and datesfor the 2013 season. We will needto identify 2 new Race Directors forHour Run and Winter Series #1 for2013. Mark thanked Race Directorsfor the past months races- for2 person relay, Pete Newkirk, HourRun-Doug Bowden, Pentathlon-Todd Messick, Dynamic Duo andColonie Summer Track Series-FrankMyers, Indian Ladder Trail Run-Mike Kelly and HMRRC SummerPicnic-Cathy Sliwinski. Upcomingraces Tawasentha Cross CountrySeries-8/13, 8/20, 8/27-directed byJohn Kinnicutt and SEFCU LaborDay Race 9/3 directed by JohnParisella. Volunteers are needed forboth races.Race Committee Treasurer (J.Golden): See attached reports.Pacesetter (R. Nagengast / K.Zielinski): No report.Conflicts Committee (C. Terry):No report.Safety Committee (V. Juliano):No report.Grants Committee (R. Newkirk):No report.Long Range Planning Committee(E. Neiles): No report.3.11 Just Run Program (K. Skinner):Will have Cross Country programthis year.Unfinished Business:New Business: Vince is requestingthe club consider a grant proposalto vote on next month for anew bike path in Vale Park that runsto Vale Cemetery. It has been startedbut it fell 650’ short of completion.It is a great bike path to use forraces to get off of heavily travelledstreets. Steve Feeney who is withSchenectady County EconomicDevelopment Planning gave Vincea cost from bids they received of$34,000.00 to finish paving the bikepath. He asked if the club would beinterested in helping out. Vince isproposing a $10,000.00 grant aslong as it is finished this year andthat a plaque is made and placedon the path recognizing the clubfor its donation. If the club deemsnot worthy, Vince is still consideringchanges to the Stockade-athoncourse for this year. It is a greenwaybike path that will be utilized by everyoneand make courses safer forrunners, bikers and walkers. Maureenasked if they gave us a guaranteethat it would be done before therace. Vince said he would tell themthat the grant would be conditionedthat the work needs to be completedby Stockade-athon. Ken Skinnerasked if Grant Committee lookedat it but since it is a Special Grantit wouldn’t go through the GrantCommittee. It would be consideredby the club. Vince made a motionthat the club vote at the next meetingon a proposal to give a grant forthe Schenectady County EconomicDevelopment for $10,000.00 tocomplete the greenway bike pathwith the condition that the grant becompleted by November 1 st , 2012and that the county give a plaqueput up in cemetery to recognize thecontribution of the club. Secondedby Marcia Adams. Motion madeto table until next meeting by KenSkinner, seconded by MaureenCox. Marcia will send out an emailblast about the proposal.Announcements: Hall of Famenominations need to be in by end ofAugust. Ed Neiles is the committeechairman and nominations shouldbe sent to him. Marathon and HalfMarathon will have Green Sneakerscome in for any sneakers donated.At Stockade-athon will have shirt/sneaker drive for SchenectadyMission. CDPHP had meeting andhave sent out a chip timing survey.They will compile information andmake decision based on that.Adjourn: Motion made to adjournby Marcia Adams, secondedby Maureen Cox, meeting adjournedat 8:50PM. rThe Pace Setter – 15

Grand Prix Update Race #7 Tawasemtha 5KAugust 20, 2012MenMale Open12 Connor Devine10 Paul Cox8 Richard Messineo7 Jeffery Budka6 Tim Budka5 Jonathon Lazzara4 Noah ValvoMale 30-3912 Josh Merlis10 Aaron Knobloch8 Bob Irwin7 Mathew Nark6 David Tromp5 David Newman4 Joe BennyMale 40-4912 Jon Rocco10 Ed Hampston8 Bruce Beesley7 Dennis VanVlack6 Kevin Creagan5 Jonathon Bright4 John Williams-SearlMale 50-5912 Ken Evans10 Bill Ports8 Robert Wither7 Richard Clark6 John Parisella5 Jim Devine4 Daniel EsperMale 60-6912 Paul Bennett10 Paul Forbes8 John Stockwell7 Ed Litts6 Joe Yavonditte5 Greg TaylorMale 70+12 Ed Bown10 Jim Moore8 Wade Stockman7 Bob Knouse6 Tony Scott5 Ray LeeWomenFemale Open12 Kristina Gracey10 Shylah Weber8 Meghan Mortensen7 Danielle Skufca16 – The Pace Setter6 Emma Hampston5 Angela Gerace4 Laurel AbowdFemale 30-3912 Shelly Binsfeld10 Michelle Pendergast8 Cynthia Zinzow7 Tricia Pendergast6 Susan BrightFemale 40-4912 Emily Bryans10 Chris Varley8 Leah Giordano7 Tammie Jones6 Kaye Byrne5 Chris Abowd4 Sarah Reed-EsperFemale 50-5912 Inge Aiken10 Susan Burns8 Joan Celentano7 Karen Dott6 Barbara Sorrell5 Deb Sanger4 Sharon FellnerFemale 60-6912 Susan WongFemale 70+12 Anny StockmanAge GradedRunnerAge G12 Emily Bryans 45 F10 Connor Devine 18 M8 Kristina Gracey 29 F7 Josh Merlis 30 M6 Susan Wong 64 F5 Paul Forbes 62 M4 Jon Rocco 45 MRace #8 SEFCU/HMRRC Labor Day 5KSeptember 3, 2012MenMale Open12 Jordan Pantalone10 Jason Lange8 Aaron Lozier7 Matt Lange6 Nick Przekurat5 Jonathon Lazzara4 Daniel AyalaMale 30-3912 Michael Roda10 Chris Judd8 Anthony Giuliano7 Josh Merlis6 Andrew Rickert5 Clay Lodovice4 David TrompMale 40-4912 Jon Rocco10 Kevin Creagan8 Ed Menis7 Bruce Beesley6 Jeff Loukmas5 Tomo Miyama4 John Williams-SearlMale 50-5912 Ken Evans10 Rick Munson8 James McElroy7 Ralph Sansaricq6 Mike Brinkman5 Richard Kelly4 Bruce StevensMale 60-6912 Paul Forbes10 Paul Bennett8 Juergen Reher7 Norman Dovberg6 Bob Ellison5 John Stockwell4 Pete CowieMale 70+12 Ed Bown10 Jim Moore8 Wade Stockman7 Chris Rush6 Jim Hotaling5 Bob Knouse4 Richard GreenWomenFemale Open12 Meghan Davey Mortensen10 Karen Bertasso8 Shylah Weber7 Alicia Bousa6 Liz Chauhan5 Ada Lauterbach4 Erin RingFemale 30-3912 Crystal Perno10 Gretchen Oliver8 Sally Drake7 Jennifer Merritt6 Stephanie Pitts5 Stacey Kelley4 Melissa HasanFemale 40-4912 Kimberly Miseno-Bowles10 Penny Tisko8 Laurie Hoyt7 Dana Peterson6 Ruth Sadinsky5 Brenda Lennon4 Kirsten LeBlancFemale 50-5912 Nancy Briskie10 Nancy Taormina8 Susan Burns7 Joan Celentano6 Jenny Lee5 Nancy Piche4 Karen GerstenbergerFemale 60-6912 Judy Phelps10 Susan Wong8 Erika Oesterle7 Martha Degrazia6 Mary Wilsey5 Katherine Ambrosio4 Kathleen SantarcangeloFemale 70+12 Anny StockmanAge GradedRunnerAge G12 Judy Phelps 61 F10 Susan Wong 64 F8 Nancy Briskie 55 F7 Michadel Roda 36 M6 Paul Forbes 62 M5 Jordan Pantalone 17 M4 Jason Lange 17 MTotal After 8 RacesMenMale Open29 Paul Cox22 Tom O’Grady20 Richard Messineo20 Justin Wood17 Jonathon Lazzara16 Eric Young15 Chuck Terry12 Connor Devine12 James Faraci12 Alex Paley12 Jordan Pantalone11 Daniel Jordy11 Andrew McCarthy11 Dave Vona10 Jason Lange10 Josh Merlis10 Ryan Walter8 Aaron Lozier8 Kevin Messineo

8 Brendon VanVlack7 Jeffery Budka7 Matt Lange7 Brad Lewis6 Tim Budka6 Nick Przekurat5 Mohammad Qneibi4 Daniel Ayala4 Ryan Egan4 Andrew Gravelle4 Kevin Treadway4 Noah ValvoMale 30-3940 Aaron Knobloch32 Michael Roda28 Bob Irwin28 David Tromp24 Joe Hayter22 Chris Judd19 Josh Merlis19 Andrew Rickert18 Clay Lodovice18 Mathew Nark16 Dennis VanVlack15 Anthony Giuliano12 Chuck Terry10 Bill Davis9 David Newman8 Eamon Dempsey8 Richard Hamlin8 Joey Sullivan7 Jon Catlett6 Chris Nowak6 Aaron Robertson6 Todd Smith5 Jonathon Golden5 Kevin Shaughenssey4 Joe Benny4 Michael Clark4 Brian Northan4 Matthew PurdyMale 40-4972 Jon Rocco37 Ed Hampston27 Christian Lietzau25 Kevin Creagan25 Ken Tarullo22 Brian DeBraccio20 John Williams-Searl18 Thomas Kracker18 Dennis VanVlack14 Bruce Beesley14 Ed Menis12 Tim Hoff10 Lukus Becker10 Neil Sergott8 Craig Tynan7 Douglas Campbell7 Timothy Egan, Sr.7 Dan Korff6 Jonathon Bright6 Russel Lauer6 Jeff Loukmas6 John Stadtlander5 Bill Grimaldi5 Joe McDonald5 Samuel Mercado, Jr.5 Tomo Miyama4 Gil Chorbajian4 Steve Cummings4 Sunil KumtaMale 50-5954 Ken Evans36 Derrick Staley32 Richard Clark24 Robert Wither22 Rick Munson22 John Noonan17 Robert Somerville16 Ed Gravelle12 Dan Cantwell12 Jim Giglio12 John Parisella10 Kevin Dollard10 Bill Martin10 James McElroy10 Bill Ports10 William Venner8 Bryan Coyne8 Tom Dalton8 Tom Tift7 John Beard7 Steve Conant7 Keith Haugen7 Ralph Sansaricq6 Mike Brinkman6 John Couch6 Richard Kelly6 Rob Picotte5 Robert Colborn5 Jim Devine5 Dan Nugent5 Martin Patrick5 Steve Vnuk4 Joe Benoit4 Michael Bromm4 Daniel Esper4 Bruce StevensMale 60-6972 Paul Forbes59 Paul Bennett35 Norman Dovberg33 John Stockwell32 Tom McGuire32 Juergen Reher22 Carl Matuszek18 Ken Klapp14 Bob Ellison14 Pat Glover13 Tom Adams13 Ed Litts13 Joe Yavonditte11 Frank Broderick10 Peter Gerardi6 Frank Myers5 Jim Fiore5 Greg Taylor5 Jim Thomas4 Pete Cowie4 Tom Kollar4 George Jackson4 Charles TerryMale 70+72 Ed Bown54 Wade Stockman52 Jim Moore25 Ray Lee19 Chris Rush16 James McGuiness12 Bob Knouse7 Joseph Richardson6 Charles Bishop6 Jim Hotaling6 Tony Scott4 Raymond Bremm4 Richard GreenWomenFemale Open50 Meghan Davey Mortensen48 Kristina Gracey35 Shylah Weber26 Karen Bertasso17 Alicia Bousa17 Roxanne Wegman14 Lisa D’Aneillo14 Taryn Reese13 Kelcey Heenan12 Erin Rightmyer12 Jody Robertson10 Alison Kerr10 Brina Seguine8 Liz Chauhan8 Kelly Virkler7 Danielle Skufca6 Emma Hampston6 Katie Jones6 Kristen Quaresimo6 Leah Schaffer6 Joselin Schmitz-Morfe5 Amy Becker5 Michelle Davis5 Kylar Foley5 Angela Gerace5 Ada Lauterbach4 Laurel Abowd4 Michelle Carter4 Erin RingFemale 30-3959 Gretchen Oliver53 Crystal Perno34 Shelly Binsfeld32 Sally Drake19 Stacey Kelley10 Michelle Pendergast9 Cynthia Zinzow8 Jessica Chapman8 Shannon Judisky8 Sonya Pasquini8 Renee Toland7 Christine Ardito7 Jennifer Merritt7 Tricia Pendergast7 Diana Tobin-Knobloch6 Susan Bright6 Erin Corcoran6 Leah Jachym6 Stephanie Pitts6 Deanne Webster6 Stephanie Wille5 Sabrina Krouse5 Sara Madden5 Laura Zima4 Kari Deer4 Melissa Hasan4 Kim MorrisonFemale 40-4948 Emily Bryans44 Chris Varley34 Anne Benson30 Kimberly Miseno-Bowles23 Stacia Smith19 Barbara Light17 Judy Guzzo17 Regina McGarvey14 Penny Tisko13 Megan Leitzinger12 Connie Smith10 Mary Ibbetson10 Dana Peterson8 Karen Dolge8 Roxanne Gillen8 Leah Giordano8 Laurie Hoyt7 Marcy Beard7 Tammie Jones7 Kathy VanValen6 Kaye Byrne6 Heather Machabee6 Ruth Sadinsky5 Chris Abowd5 Miriam Hardin5 Brenda Lennon4 Kay Byrne4 Martha Gohlke4 Kirsten LeBlanc4 Sarah Reed-EsperFemale 50-5953 Susan Burns41 Joan Celentano36 Jenny Lee27 Nancy Taormina24 Nancy Briskie22 Nancy Nicholson22 Beth Stalker19 Karen Dott16 Karen Provencher15 Cathy Sliwinski13 Karen Gerstenberger12 Inge Aiken12 Maureen Fitzgerald12 Peggy McKeown11 Maryanne McNamara10 Joan Brown10 Kathleen Goldberg8 Sharon Fellner7 Donna Charlebois7 Sharon Desrochers6 Lois Green6 Joyce Reynolds6 Barbara Sorrell5 Harriet Jaffe5 Nancy Piche5 Deb Sanger4 Jill Mehan4 Aileen Muller4 Daine Peverly4 Valerie Pezzula4 Kim SackFemale 60-6964 Susan Wong60 Judy PhelpsThe Pace Setter – 17

41 Katherine Ambrosio28 Mary Wilsey27 Martha Degrazia24 Erika Oesterle14 Judy Lynch7 Ginny Pezzula6 Sue Nealon5 Jacqueline Tremont4 Linda Keeley4 Kathleen SantarcangeloFemale 70+66 Anny Stockman28 Eiko Bogue12 Coral Crossman12 Marge RajczewskiAge GradedRunnerAge G52 Susan Wong 64 F46 Judy Phelps 60/61 F43 Paul Forbes 61/62 M36 Derrick Staley 53 M26 Emily Bryans 44/45 F17 Paul Bennett 61 M16 John Noonan 52 M16 Beth Stalker 52 F15 Nancy Briskie 54/55 F14 Anne Benson 47 F12 Karen Provencher 57 F11 Michadel Roda 36 M10 Connor Devine 18 M10 Tom O’Grady 26 M10 Jodie Robertson 27 F10 Chuck Terry 30 M8 Kristina Gracey 29 F8 Kevin Dollard 56 M8 Jon Rocco 45 M8 Justin Wood 28 M7 Josh Merlis 30 M7 Nancy Nicholson 50 F6 Christian Lietzau 48/49 M6 Carl Matuszek 60 M5 Ken Klapp 62 M5 Jordan Pantalone 17 M5 Marge Rajczewski 71 F4 Joe Hayter 31 M4 Jason Lange 17 M4 Anny Stockman 80 F18 – The Pace SetterMISSING LINK?Eat well,train well,have moreenergy!This newedition canhelp you:• enjoy better workouts• achieve your desired weight• feel better all day.New runnersand hungrymarathonershave morefun if theyfuel well.Don’t letnutritionbe yourmissinglink!ORDER:___ Food Guide for Marathoners $22___ Food Guide for New Runners $22___ Sports Nutrition, 4rd Edition $26Name __________________________________Phone__________________________________Address _______________________________________________________________________Order online: www.nancyclarkrd.comOr, send check to Sports Nutrition ServicesPO Box 650124, West Newton MA 02465Ph 617.795.1875 • MA Residents: +6.25% taxIt’s scary .....how many volunteers weneed at each event!If your name is not onthe list, please considersigning up today!Volunteers needed for:Marathon and HalfMarathon –sign up onlinetoday – see event websiteStockade-athonTurkey Raffle RunWinter Series #1We need your bones!!!HAPPY HALLOWEEN!Marcia AdamsVolunteer CoordinatorIf interested, contactMarcia Adams,Volunteer Coordinator,at 356-2551 ormadams01@nycap.rr.comIt’s not just about running…

The Pace Setter – 19

20 – The Pace SetterSEFCU Labor Day 5K

Anniversary RunThe Pace Setter – 21

CLUB RUNNING APPARELCircle size and color where applicable Cost: Total:Dryline Zip Shirt, black, Male S,M,L; Female L,XL $36 ______Insport Tights, black, Male, S; Female S,L $20 ______Knit Hat, navy, black, light blue $ 8 ______Thermax Gloves, black $ 8 ______Warm-Ups, black and gray jacket and pants, Male S,M,L $65 ______Long Sleeve Coolmax Shirts:Lightweight, white, mock turtleneck, club logo on sleeve, Unisex S,M,L,XL $22 ______Mock Turtleneck, club logo on chest, Unisex black M,L,XL $22 ______Coolmax Singlets:White with royal blue side panels, Female M,L - CLEARANCE $11 ______White with royal blue side panels, Male S,M,L,XL $21 ______Short Sleeve Coolmax Shirts:Hind with reflective stripes, Male, mustard S,XL, grey S; blue M,L,XL $25 ______Female V-neck, lemon, purple, S,M,L,XL; red S,M,L $20 ______Shorts with white club logoFemale Asics, yellow, peach M,L,XL; light blue S,M,L; turquoise L - CLEARANCE $15 ______Female Adidas, black with blue trim, XL - CLEARANCE $15 ______Female Race Ready Shorts, royal blue - ALL ON CLEARANCESplit-cut, 1” inseam, M,L - CLEARANCE $15 ______Split-cut Long Distance, 1” inseam, back mesh pockets, blue, L - CLEARANCE $15 ______V-Notch, 3” inseam, S,XL - CLEARANCE $15 ______V-Notch Long Distance, 3” inseam, back mesh pockets, L - CLEARANCE $15 ______Easy, 4” inseam, S,M,L - CLEARANCE $15 ______Easy Long Distance, 4” inseam, back mesh pockets, S,M,XL $15 ______Male Race Ready Shorts, all are royal blue except where notedSplit-cut, 1” inseam, S,M,XL royal $19 ______V-Notch, 3” inseam, S,M,XL royal; L black $19 ______V-Notch Long Distance, 3” inseam, back mesh pockets, M,L, XL $24 ______Easy, 4” inseam, S,M,XL $21 ______Easy Long Distance, 4” inseam, back mesh pockets, S,M,L,XL $25 ______Sixers, black, 6” inseam, back mesh pockets, S $27 ______Running Cap, embroidered logo, white, white/royal $11 ______DeFeet Coolmax Socks, white with royal blue lettering (S,M,L,XL) 7.00/pair or 3/$20 ______Smart ID tag, snaps onto shoe, white, blue, neon yellow $2.25 ea. or 3/$6______If ordering only this item, postage is $.44All prices include 8% sales taxCheck Payable to: HMRRCMail Order Form w/ Check to:Christine Renaldi17 Swayze DriveLatham, NY 12110Email: c_dahlem@yahoo.com22 – The Pace SetterGo to HMRRC.COMfor picturesTOTAL DUE: ________Shipping $5.30(If you want insurance, add $1.85 for items up to $50, $2.35 for $50-$100)Gift Certificates available for any amount - add $.45. Smart ID tags, add .45Name _____________________________________________________Phone _____________________________________________________Email _____________________________________________________