The Pace Setter - Hudson Mohawk Road Runners Club

Publication of Hudson-MohawkRoad Runners ClubVol. 31 No.8Editor:Kari Gathen Ipacesellerarlicles@nycap.rr.comlManaging Editor:Robin Nagengastlpseditor123@gmail.com)Assistant Managing Editor:OpenAssociate Editor:Bill RobinsonProduction Editors:Kathleen Bronson, Terri Commerford,Mike McLeanAdvertising/Business Directors:Jim Tierney (869-5597, runnerjmt@aol.com)Bob 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 CherniakContributing Editors:Jim Moore- Grand Prix UpdateAI Maikels- Whafs HappeningDr. Russ Ebbells- Off The RoadNancy Clark- Athlete's KitchenDr. TIm Maggs- The Running DoctorDr. Roberllrwin- For Your HealthMike Becker- Been There, Done ThatJim Tierney & Ken Orner- senior RunningEd Gillen- Profile of a RunnerJoe Hein- Short CircuitsBob Kopac- Kopec's KomerThe Pace Setter is the official monthly news-magazine of theHudson-Mohawk Road Runners Club. Membership in theHMRRC automatically entitles one to receive The Pace Setter.Advertisements, race announcements and entry forms are paidfor at the following rates: full page ($1 50). Conlrad rates arcavailable On a half year and a full year basis. Advertisementquestions and space reservations should be directed to JimTierney, Advertising Director, at 869-5597. After contactingthe advertising director, material can be mailed to; CAllen,179 Hollywood Ave., Albany, NY 12209 (callen@gscallen.com). All olher matters should be directed 10 the editors.0;>009 HMRRC. All rights reserved. Reproduction in whole orin part without written permission is prohibited.President's Message , , ,..".4What's Happening in August , 5Short Circuits , 7Running Power. , 9by Michelle CarlowThe Athlete's Kitchen: 2010 Sports Nutrition News 13Profile of a Runner: Josh Merlis 16The 31st Annual CDPHP Workforce Team Challenge 17by Douglas SecorNew HMRRC Members 17Profile of a Runner: Michael Washco 18Pace Setter Writer and Reporter Group Now Forming 19Been There, Done That.. 215th Annual Valley Cats Home Run SK , 23by Douglas SecorGrand Prix Update 24Photos in this issue by Bill Meehan and Donna DavidsonCover design: Terri Commerford (concept); Newkirk Products (graphic design)Robert Knouse contributed photos for the july issue of The Pace Setterjuly cover design: jon Rocco (concept); Newkirk Products (graphic design)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 opinions expressed by the authors are their own and not representativeof or endorsed by the Pace Setter staff or HMRRC.The Pace Setter - 3

HUDSON MOHAWKROAD RUNNERS CLUBPresidentMARK WARNER464-5698•Executive Vice PresidentJON ROCCO862-9279•Vice President for FinanceCHARLES TERRY482-5572•TreasurerJOHN KINNICUTT265-2876•SecretaryBARBARA LIGHT326-0313•Race Committee TreasurerPAMZENTKO372-8275HMRRC COMMITIEECHAIRPERSONSMembership CommitteeDIANE FISHERhmrrcdiane@gmail.com•Race CommitteeNANCY BRISKIE, 355-3276•Public RelationsROBERT MOORE377-1836 • rmoore4626@aol.com•HMRRC Web PageED NElLES482-9032•Digital Clock & TimerBILL MEEHAN456-4564•Volunteer CoordinatorMARCIA ADAMS356-2551www.hmrrc.com4 - The Pace Setterby Mark WarnerThe past president's columns have focusedon HMRRC and what it provides to the communitythrough running events and communityservice. This column will take a look atthe larger running community in the CapitalRegion. This area offers many opportunitiesto local runners of all ages. HMRRC membersbelong to many other clubs and direct or volunteerat many local races not affiliated withHMRRC.Youth running groups such as the DelmarTrack & Field Club and the Donald P. SutherlandRunning Club in Averill Park serve as thefoundation for our middle school and highschool programs. This region boasts severalof the top ranked high school cross countryteams and nationally ranked runners in trackand cross country. The HMRRC is committedto supporting these feeder programs throughtheir youth grant programs and scholarships.With many competitive college programs inthe region such as SU Y Albany, SI. Rose, RPIand Siena, there are plenty of opportunities forour high school runners to continue their runningcareers at the college level.The region supports additional opportunitiesto continue running competitively pasthigh school and college for those who want torun competitively, run for exercise or run as asocial activity. Two local clubs are Team Utopiaand Albany Running Exchange (ARE) which offerweekly or daily training runs, social eventsand unique races such as ARE's Hairy GorillaHalf Marathon. In addition, the Willow StreetAthletic Club supports competitive men'sand women's teams and the Adirondack AthleticClub has men's masters' teams. HMRRCpartners with USA Track and Field to supportrunning and racing for youth, open and master'srunners. Many other communities in theregion are home to running clubs such as theSaratoga Stryders, the Fulmont Road RunnersClub and the Adirondack Runners.The HMRRC website posts numerous localraces held throughout the year. There are severalwell known and competitive non-HMRRCraces at the elite level such as the Freihofer'sRun for Women 5K and the Utica Boilermaker15K. These races bring in world class runnersbut are also popular with runners of allabilities. On the other end of the spectrum arehundreds of local races sponsored by towns,schools and charities. These races include theTroy Turkey Trot, Adirondack Distance Run inLake George, Silk and Satins 5K in Saratogaand the Shamrock Shuffle in Glens Falls. Forthose looking for more unique or challengingraces, many trail and mountain races existsuch as the Prospect Mountain Road Race orthe Escarpment Trail 30K held annually. Forthose who prefer the track, opportunities existto race at distances from 100 meters to 10K.Almost every race has age divisions to accommodateour open and masters runners. Racesoffer an opportunity to challenge your limits toset a PR and to meet and socialize with otherrunners from throughout the Capital Region.The choice of diverse clubs and races opento runners at all levels of ability and interestsenhance the running experience and providemotivation to remain committed to the sport.The HMRRC has and will continue to playacentral role in the local running communityalong with our fellow clubs to ensure the continuedgrowth of running in the Capital Region.D

Do you like cross country? Do you enjoyrunning up and down hills over uneven terrain?Do you harbor a secret desire to run through astream and try to make it up a slippery, muddyhill? 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 2, 9 and 16. 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 on Sunday,August 15. There are two races, a 15k thatgoes up (and down) a big hill before sendingyou out to the far reaches of the park. Thereis also a 3.5 mile run that follows parts of the15k course and is equally difficult. Followingthe races is the always popular HMRRC ClubPicnic. Thacher Park is the setting for this greatday of running and dining.August is the month in which I celebratemy birthday. The age is such that the local firedepartment needs advance warning before allthe candles on my cake are lit.The Colonie High track meets continueinto August with the last meet on Tuesday, August10. There are races of various distancesalong with field events and there is usuallysome strong competition at the last meets ofthe season. These meets are held on Tuesdaynights and start at 6:15 p.m.Another August highlight is the 32nd Annual"Dynamic Duo" road race, held at theColonie Town Park off of Route 9 in Colonie.This race will go off at 8:30 a.m. on Saturday,What:!) Happeninginfiugustby AI MaikelsAugust 7 and is a pursuit race with the womenrunning first and then the men going aftertheir partner has crossed the finish line. Thereis usually a great deal of strategic thinking exhibitedas runners of all ages assess the potentialof their opposite sex partner. There are 8different age groups and prizes go 8 deep ineach group, so there are plenty of chances forrunners of all ages and abilities. This year I amgoing to attempt to run with yet another lovelypartner. My former partners for this race haveeither moved away or quit running, I wonder ifthere is a reason for this?There are local road races to be found onthe August schedule. The Camp ChingachgookChallenge will be held on Saturday, August 7and features a half-marathon and a 10k race.The half starts at 8 a.m. at Lake George HighSchool and finishes at Camp Chingachgook,the 10k starts at 9 a.m. and is out an out andback course from Camp Chingachgook.. TheCastleton Kiwanis host the Clove Run on Saturday,August 21, with a 15k going off at 9 a.m.and a 5k set for 9:15 a.m. from the SchodackIsland State Park.If you are old and want to race against yourpeers Chuck Batcher has the race for you. TheSenior Masters 5k and 10k are set for Sunday,August 8 at 9 a.m. at the Crossings of Colonie.This race is open to runners and walkers over theage of 60, those younger than that age shouldbe thankful and can volunteer for the race.The club's business meeting for August isscheduled for Wednesday, August 11 at 7:30p.m. in the Point of Woods clubhouse at theend of the Washington Ave extension. Allclub members are encouraged to attend thesemeetings. 0Submissions for theOctober Issue of The Pace SetterArticles:Deadline is August 25th. Submit to: Editor, pacesetterarticles@nycap.rr.comAdvertisements:Deadline is September 1st. Contact Jim Tierney (Advertising 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 required (pdfpreferred, no compression). No filesfrom MS Worct MS Publisher or Word Perfect. Full page ad size MUST be 7-5/8"wide by 70" high. Contad Cyndy Allen at callen@gscallen.com for further info.KinderhookRunnersClub Red AppleTrail RunSeptember 11Are you tempted by a great fall trail runthrough the beautiful orchards and fields ofColumbia County?In the above photo, Amy Ruggero, aka Eve,of the Kinderhook Runners Club, invites youto bite the apple and try the 2nd annual RedApple Trail Run!Choose between a 5K and 10K route. The5K course is exclusively through Samascott'sOrchards in Kinderhook on a mix of dirt roadsand rough ground, stepping on an occasionalapple, plum, or pear. The course is flat andbeautiful!The 10K course also goes through the orchard,but covers the back fields as well. Hereyou can expect much rougher ground, and achallenging ravine. This route will meet yourexpectations, if you like a little adventure. Theperfect training ground for the upcoming WarriorDash!• Date: Saturday, September 11 at 9:00 a.m.• Place: Samascott's Orchards, 5 SunsetAvenue, Kinderhook, NY 12106• Pre-Registration: online at Active.com orpaper application in this Pace Setter• Day of Race Registration: 7:30 - 8:30 a.m.• Entry Fee: $15.00 5K or lOK­$10.00 KRC members• Sponsors: Kinderhook Runners Club,Samascott's Orchards, & Red Apple Realty• Incentives:Tasty Awards to top 3 male & female 5K &10K finishers!Many Raffle Prizes including an iPod nano!Knit gloves ta the first 100 registrants!For more information, go to:info@kinderhookrunnersclub.com 0The 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.1908• Dipsea Trail Run; Mill Valley CA; 1905.1910• Bay to Breakers 12K; San Francisco: turns100 next yearYou know you are a runner when yourshoes have more miles on them than your cardoes.Mika Brzezinski's first date with her husband:We ran around the reservoir in WestHartford, Connecticut. There was a littlemountain near it, and I made him run all theway to the top. I kicked his butt. At one point,he rolled his eyes like he was going to die.Something about that look was adorable, andI loved that he made me laugh even while wewere working hard.and the staffer struggles to keep up. At 57 theGeneral can still run a sub five minute mile.His marathon PR is: 2:50:53 (1982 OmahaMarathon).You know you are a runner when you'vebeen to every golf course around but not toplay golf.Beginning your workout fully hydrated oreven 'hyper-hydrating' before a workout candelay dehydration during exercise, maintainexercise performance, and decrease the riskfor heat-related illnesses. Pre-exercise fluidintake enhances your ability to control bodytemperature and increases plasma volume tomaintain cardiac output. Drink before you runin the heat so you begin every workout fullyhydrated, and continue to drink during workoutslonger than one hour. A good indicator ofyour hydration level is the color of your urine.The lighter the color, the better. -- JasonKarp. Ph.D., Exercise PhysiologistThe General and his packShewarge Amare, from New York City,set a new course record in the 7.6-mile raceto the summit of the Northeast's tallest peak:Mt. Washington. Her time was 1 hour 8 minutes21 seconds, shattering the women's markby 1:47. She did it without her running shoes,which were locked in a missing friend's car.She borrowed extra shoes from another runner- a half size too big. For her efforts she tookhome the $2000 winner's prize and another$5000 for breaking the record. 0You know you are a runner when you combinephrases like "10 mile run" and "easy run"in the same breath.Mika - Love at first runGeneral David Petraeus breaks in new staffby making them run with him. After a fewmiles he asks the staffer if he or she is ready topick up the pace. Then the General turns it onRaces 100 Years Old and Older:• Bemis-Forslund Pie Race 4.5 Miles, GillMA; 1891.• Delaware YMCA Turkey Trot 8K; BuffaloNY; 1896• Boston Marathon; 1896• Run for the Diamonds 9 Miles; Berwick PA;1908• Thanksgiving Day 10K; Cincinnati OH;Shewarge wins big in big shoesThe Pace Setter - 7

My name is Michelle Carlow. I am 38 yearsold. My husband and I have three children.Over the years we grew accustomed to puttingeveryone else before ourselves. Our fitnesswasn't a priority.In August 2009, our whole family participatedin a 5K while visiting family in westernNY. Our goal was to finish. It was a great experiencefor all of us. Last September, I participatedin a Boot Camp at the Southern SaratogaCounty YMCA in Clifton Park. I started runningon my off days.My older sister, Cindy, was inspired to getinto shape and started running. She was notat all athletic. However, she was determinedand completed two triathlons. I completed theGreenbush YMCA 5K and the Troy Turkey Trot5K in 2009. We were so gratified to have theexperiences.I saw the advertisement for the Marathonand Half Marathon Training at the YMCA, andwas considering moving from Boot Camp tothe marathon training. At that time, I had notrun very much, my longest run was 4 miles.I did not have the courage to sign up until Imet the marathon coach, Lichu Sloan, in thelocker room last December. She was coachingthe marathon team three weekdays at 5a.m. and on the weekends. Lichu was very encouragingand very passionate about long distancerunning. At that time, Lichu was gettingready to run her 83rd marathon in Phoenix. Irealized I had an extraordinary opportunity totrain with someone who had the experience toguide me in my journey. Since then, Lichu ranthe Boston Marathon in April and the FlyingPig Marathon in May, and has completed 85marathons. I joined Lichu's marathon and halfmarathon training on March 30.It is great to work with a coach and trainwith the group. I ran the Delmar Dash 5 mileRunning Powerby Michelle Carlow(4/11) and the Mother's Day 3.5 mile race(5/9). My mile pace improved by more than 60seconds since I joined the training program.My mileage has been increasing weekly, mylongest run is 12.33 miles, and I'm no longerintimidated by hills. When running with thegroup, I enjoy the time for myself and my bodyappreciates the challenge. I am becominga good role model for my children, Michael(11) and twins, Jimmy and Emily (9). They nowenjoy running and have participated in severalroad races and the Y Outdoor Triathlon. Myhusband, Mike, is very supportive of our familyfitness and has completed a 5K as well as a3.5 mile race.On Labor Day weekend, I will be runningin the Oak Tree Half Marathon in Geneseo,NY. This will be my first half marathon. I chosethis race because it gives me the opportunityto run with my sister, who inspired me to beginthis journey. Additionally, I will be runningthe Boilermaker 15K in July, Race the Train 8.4mile in August, the Marine Corps Half Marathonin October, and the Philadelphia HalfMarathon in November with my team members.Running gives me a sense of power and purpose.I hope to become physically fit and maintaina healthy weight. I would like to continueinfluencing my family to be active and have ahealthy lifestyle. My ultimate goal is to run myfirst marathon in 2011. I would love to train andrun the 2012 Goofy Challenge in Disney Worldwith Lichu and the team members. 0HUDSON MOHAWK ROAD RUNNERS CLUBPRESENTSTHE ANNIVERSARY RUN - 2.8 M & 5.6 M~:4::-Grand Prix Race for HMRRC Club MembersCommemorative Glass Mugfor First 125 RegistrantsLocation: University of New York at Albany -Gymnasium near Western Ave. Ent.Time & Date: 9:00 a.m., Sunday, September 19, 2010FEE: Free for HMRRC members, $6 non-members - Day ofRace Registration OnlyComejoin usfor the 39th Anniversary 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 - 9

The Athlete's Kitchenby Nancy Clark/ M.S./ R.D.2010 Sports 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 Baltimore, June 1-5, 2010,over 6,000 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 "media").• Is marathon training a good way to loseweight? Likely not, at least among 64 participantsin a three month marathon training program.Only 11% lost weight. Eleven percentgained weight and the rest remained stable.Of the 7 who gained weight, 6 were women.In general, 74% of the women reported eatingmore while training, as compared to only 48%of the men. The goal of running should be toimprove performance, not to lose weight.• What are four keys to weight loss success?In a study with 65 overweight or obese men,the keys were choosing smaller portions, cuttingback on sugary soft drinks, eating fewerhigh fat snack foods, and consuming less alcohol.• Fatigue is associated with not just depletedmuscles but also a tired mind. Inhibitorymechanisms in the brain can contribute to a25% reduction in muscle contraction. Caffeinemight be able to help counter that fatigue.During rest, caffeinated drinks (with or withoutsugar) contribute to 12% greater ratings formental energy compared to plain water.• Walking up stairs can burn about 10 caloriesper minute; taking the elevator burns onlyabout 1.5 cals/min. Motivational signs that encouragedpeople to take the stairs instead ofthe elevator increased stair usage from 51% to60%. More signs, please!• Consuming protein before lifting weightsmay enhance recovery better than consuminga protein recovery drink afterwards. Enjoy thatpre-exercise yogurt as a part of your recoveryplan!• Cyclists and triathletes who consumed60 to 80 grams of carbohydrate per hour (240­320 calories/hour) performed better than thosewho consumed 10-50 g or 90-120 g carb/hour.By experimenting with different doses of carbsduring training, you can learn the right amountfor your body.• Fat-free chocolate milk is an excellent recoverydrink. It stimulates muscle-building andreduces muscle breakdown. Chocolate milkalso replaces glycogen faster than a proteinfreedrink.• When compared to a placebo, antioxidant-richpomegranate juice improves recoveryand decreases muscle soreness aftermuscle-damaging exercise in trained men. Thesame likely holds true for other colorful, antioxidant-richjuices such as grape, blueberryand cherry.• Is coconut water preferable to a sportsdrink in terms of replacing sweat losses? Whileit does replenish body fluids as well as a sportsdrink, it lacks taste appeal. The athletes in thisstudy preferred the standard sports drink. Afood is only good for you if you consume it!• During one hour of simulated bike racing,lronman triathletes lost about 1.5 liters of sweatand they drank about half a liter too little fluidto replace that loss. While they were able toperform well for the one-hour exercise test, ifthey were to exercise for 14 hours with a similardeficit, they'd get into medical trouble. Enduranceathletes should learn their sweat rateby weighing themselves naked before and afteran hour of race-pace exercise! One poundof weight lost equates to a deficit of 16 ouncesoffluid.• After a hard run, are you better off drinkinga large amount of water at one time toreplace sweat losses-or smaller amounts ofwater every 30 minutes for four hours? Eitherworks. The trick is to be sure you consume150% more than you lost in sweat. Again,learn your sweat rate!• Staying well hydrated on a daily basis isimportant to optimize performance Winterathletes commonly need to be taught to drinkmore throughout the day. Urine samples ofhigh school alpine skiers indicated 11 of 12were dehydrated pre-competition. A survey ofNCAA hockey players indicated they arrivedor practice under-hydrated and ended the exercisesession with a bigger fluid deficit.• A study with racing cyclists compared theeffects of consuming two caffeinated beverages55 minutes prior to a 25-mile simulatedroad race: 1) Red Bull Energy Drink or 2) Coca­Cola with extra caffeine (to match the 160 mgcaffeine in Red Bull). The cyclists performedsimilarly with Red Bull and Coke. Caffeine andsugar are popular energizers!• Persistent fatigue affects 96% of cancersurvivors. Low intensity exercise (cardio andlifting) can reduce fatigue. If you know of anycancer patients, encourage them to participatein a supervised exercise program.• Among 269 cancer patients who exercisedfor at least 3 months, the cancer survivalrate was 93%. This is higher than the nationalaverage of 66%. In the breast cancer group, exercisershave a 95% survival rate, as comparedto the national average of 89%.• While physical education classes seemeasiest to cut during a budget crisis, the reality isstudents who are physically active perform betteron standardized achievement tests. What'sgood for the body is good for the brain!• Strength training is key to having leanmuscle tug on bones; this can help stop thedevelopment of osteoporosis.• Runners with anorexia would be wise todo resistance exercise. Having strong musclestugging on bones can enhance bone strengthand potentially reduce the risk of stress fractures.• Loss of bone density affects men as wellas women. A survey of 35 to 50 year old menand women indicates 42% of these relativelyyoung men and 28% of the women had lowbone mineral density! These shocking resultsmean men, as well as women, need to takesteps to maintain their bone health and reducetheir risk for developing osteoporosis.• The incidence of iron deficiency anemiain the general population is 2% of men. A surveyof male cross country and distance runnerages 18-22 found that 21% of the men wereiron deficient. That's 10 times more than expected!If you feel needessly fatigued, get yourblood tested to rule out anemia.• The incidence of iron deficiency anemiain the general population is 14% of females,but about 50% among female athletes. Takingan iron supplement for the 7 days during mensescan help maintain a strong iron status.• Physical activity can help older adults(ages 60-99) maintain their youth. Becausewomen tend to be more active than men,they experience less physical decline. Keeprunnning, everyone, as well as strength traintwice a week! 0Nancy Clark, MS, RD, CSSD (Board CertifiedSpecialist in Sports Dietetics) counsels both casualand competitive athletes in her private practice atHealthworks, the premier fitness center in ChestnutHill MA (617-383-6100). Her Sports NutritionGuidebook, and food guides for new runners, marathoners,or cyclists are available via www.nancyclarkrd.com.See also sportsnutritionworkshop.com.The Pace Setter - 13

Pr~tf~RwtnerJOSH MERLISfinishing is a great reward) or those in whichI reach a point of exhaustion but have thestrength to get through it. I like trail racingbecause there is so much strategy involved.When to push a turn and when to back off andlet someone else do the work. With road racing,there are few external elements to test you(basically just avoiding the potholes) so anythingwith mud and muck works for me. :)member forever. I fear that many individualsare using running simply for fitness, sometimesnegatively. They run the same loop aroundtheir house every day, dreading it and neverexperiencing the camaraderie of a group run,the beauty of a trail run in spring, or the rush ofrunning through the National Parks and seeinganimals and landscapes that most never seeoutside of a book. The ability to run is a giftto take us places away from home, but uponreturn we can revel in the journey and long forthe next trip to come.Any funny stories?Go for a run with me ... it will turn into one.;)0What is your occupation, background, age,hobbies, and other sports or other interests?I manage ARE Event Productions, a racetiming, software, and event logistics company.While we are mainly known locally for the timingof events, a lot of what we do is behindthe scenes writing programs for live streamingresults, text messaging, and mapping simulations.I grew up on Long Island and came toAlbany for college where I studied math andcomputer science. In my junior year I foundedthe Albany Running Exchange throughwhich eventually the company was born, butI did teach HS Math/Computer Science for 4years at Burnt Hills and loved it. While I'd liketo think I have other hobbies, besides swingdancing and eating, it's pretty much just runningand attending running events. :)When and how did you get started running?In 1985, my father would bring my brotherand me to the track weekly for us to run a lapor two. We were still in diapers. Three yearslater we were wearing bibs in 5ks (with numberson them, not simply to avoid food stainingour clothes) and in fifth grade I ran my first halfmarathon. It basically was just "what we did"and it wasn't until I was a little older that I realizedmost children are usually given toys andan allowance when my father's contributionsto us were running shoes and mileage mapsaround the neighborhood.Do you have a favorite race or races?I'd imagine my favorite races are like mostothers: either those that are challenging (and16 - The Pace SetterWhat are your most memorable races?My first 10k is among my most memorable.I was 9 years old running in the Asbury Park10k. I hit the wall around mile 4 (it scales downwhen you're 4' 1") and started running on thegrass next to the road. I was looking down, asI didn't have the strength to keep my head up,and then all I remember is lying on the pavement.Turns out I bashed my head into the bottomof a street sign. That was memorable - andI'm reminded of it every time I see the scar. :)How do you train? Do you have trainingpartners?I'm currently running about 6-7 days aweek, although if it is every day, at least 1-2 ofthose runs is at a very easy pace on a soft surface.I do one track workout and one long runeach week, along with some general distanceruns. I'm either at ARE group runs or with JimSweeney, Tom O'Grady, Eamon Dempsey,and Joe Hayter. I rarely run by myself.What are your current goals?Above all else, I want to provide opportunitiesfor others to reach their goals. Seeingthe growth of the Albany Running Exchange,and the greater Capital District running communityin general, I feel that is very importantto further the infrastructure that allows us allto feel vested in our own health and the socialnetwork of our runs and races. To that end, Ienjoy being part of events, creating events, andalso assisting others in making their dreams becomea reality.Do you have any future running goals?While warming up for the 2010 DelmarDash, I asked Dave Vona what he was hopingto run that day. He told me, "To the potentialof my current fitness." While he certainly washaving fun avoiding what everyone means bythat question, it did also resonate with somethingmany of us are afraid of: namely thequestion of what are we capable of? To thatend, I'm going to keep training and see whathappens. :)Do you have a philosophy of running?Running is the greatest joy that can be partof one's life, and if used correctly, it can bringyou to places and experiences that you will re-On the Web!The Hudson Mohawk RoadRunners Club is on the Web• Complete Race Schedule• Grand Prix Update• Race Applications• Race Resutts in a flashwww.hmrrc.com

The 31st Annual CDPHPWorkforce Team ChallengeBy Douglas SecorWell, for those who remember last year'sinstallment, this year's Team Challenge wasn'tquite as hot and humid as last year. But no matterwhat the weather, the Team Challenge is alwaysa great time. A time to get together withco-workers in a fun way and get away from thehustle and bustle of the workplace. I alwayslove this race, it is my Super Bowl. I rememberone year after the race our Assistant ExecutiveDirector made the comment, "Training for nextyear's Challenge begins tomorrow." For me thathas been true the past two years.The atmosphere of this race is almost electric.You get there and the music is crankingand there are thousands of people wanderingaround looking for their teams. Occasionallyyou even run into a few people who used towork with you and get to catch up on what youeach have been doing. I work for SchenectadyARC and we have had a tent the past couple ofyears as we prepare for the race. It's been fun,and this year we were proud to have more than180 people register for the race, which wasamazingly about one third of our workforce. Everyonewas walking around, talking with eachother, asking each other what we were hopingto accomplish timewise while others joked thatthey just hoped to make it up that first hill. It hasalso developed into quite an interagency competitionover the past few years as a race we allget to measure ourselves against people havebeaten us in the past.Then, after a year of anticipation, it is almoststart time. I run seven minute miles, but alwaysmake my way to the start line about 20 minutesbefore the race starts so I can get near the front.I found in the past that if I don't, by the timewe get to Washington Park I'm already passingpeople who are walking. Before long everyonestarts filtering onto Madison Avenue and you'rejust surrounded by people. Then we get to hearfrom someone from the charity of choice. Thencomes the moment that really gets the adrenalinegoing - the National Anthem is sung by alocal person and as they finish you hear and feelthe sound of thousands of people clapping andcheering. Finally the moment we've all beenwaiting for - runners set, go. And we're off. Theuphill at the beginning is a bit cruel, but it's niceon the way to the finish. I just have one questionfor all of you who did the race and were upin the front. What was the deal with the kid inthe race who couldn't have been more than 12?He's lucky he didn't get trampled.Overall, I have to say that this race is alwayswell put together. It's amazing how well thisrace comes off each year with the huge numberof people who sign up. I can't even imaginepulling off a race of this size and having itgo that well. This year's race saw yet anotherrecord of entrants with 8,654 runners/walkers,almost 1,000 more than last year's race. Allthose runners and walkers represented 449 organizationswhich included 15 that didn't participatelast year. Even with a new sponsor therace still seemed to be exactly the same as inpast years. Time clocks at the 1, 2, and 3 milemarks so everyone can keep track of their splitsare wonderful. It's always great, coming downthat final straightaway to the people standingoutside the bars cheering you along, and keepsyou going when you think maybe you haven'tgot anything left. Then you reach the Plaza andthe sound is almost deafening. And one lastthing I have to mention about the course itself.Whoever's idea it was to have the fire engine atthe end of the race, you are a genius. That is thebest thing ever!!!I was extremely excited with this year's installmentas I managed to set a PR for the fourthstraight year. But at 24:30 that was nowherenear the winner's, so here are the highlightsof the results. On the men's side, Chuck Terryreturned to his winning ways, claiming victoryfor the third time in 17:35. Apparently Ben Engelhardtdidn't fly in at the last minute fromArizona for his "internship" with Fortitech Inc.Chuck Terry becomes only the third man to winthe race three times, trailing Rich Coughlin with4 wins, which includes two ties with fourteentime winner Tom Dalton. Terry was followedby Eamon Dempsey and Justin Bishop. On thewomen's side Emily McCabe came across firstfor the women with a time of 20:49 followed by2009 winner Tonya Dodge and 2007 winnerEileen Combs.But hey, this is a team race so let's take a lookat the team results. On the men's side ARE EventProductions took top honors, placing 4 finishersin the top 10, combing for a time of 1:13:17. Theteam from the College of Saint Rose finished insecond about 4 minutes behind ARE. Roundingout the top 3 was the first team from GeneralElectric. I want to see a job application for themto see if they ask about running abilities. Theyjust have an absurd number of good runners, asthey also placed teams at 7th, 11th, and 15th.As I looked at race history it is littered with GEwinning the men's, women's, and Co-Ed divisions.The team I was on finished 37th out of252. As for the women, General Electric wonwith a time of 1:40:28 followed by my almamater Siena College and the NYS ComptrollersOffice. Finally with the Cooed teams, RPIcame in first with a time of 1:25:36, followed byQueensbury UFSD and Shenendehowa CentralSchool. It was a great day and a great time.The Boys and Girls Club was a great choice asthe charity of choice and received some donationsthat I'm sure will be put to good use. Ifyou didn't do it this year, do this race next year!There were 15 organizations that were new thisyear. So, if you work for an organization thatdidn't do the race this year, put together a teamfor next year, you only need 4 men, 4 women,or 2 men and 2 women. 0NewN~I!I!C~embersHoward BancroftCarol BendallBill BennettRyan BoisvertGerry-Lynn BreslerLori BuckleyGeorge Bushey IIIDan CapuanoThe Carlow FamilyRoy CasperLaura DibbleMichael DonovanChris Duwejennifer ElliottAlan Elmorejoe FaulStephanie GatesKerry j. GebhardtDaniel GeorgeLeigh Ann GilsonMary HamiltonKeith HangenStephen HarrisWilliam HuberCynthia KellyMatthew LandyBill LearnSandra Matzeljill McGarryDerek McKendreeVicki McqueeneyShirley MerkertThomas C. MesserSylvia MlynarskaFrank MuellerColleen MurrayKimberly PeaseDiane PeverlyMary ReaDaniel RobertsLetticia Aviles-RudermanDavid RudermanLaurie ScheuingAnne-Marie SheehanMark & Vanita ShoemakerStephen j. Snyderjohn SplendidoRik StevensCollin StewartTim StowellKimberly ThomasGary WeinleinThe Pace Setter - 17

Pr~of~R.wtnerMICHAEL WASHCDWhat is your occupation, background, age,hobbies, and other sports or other interests?I currently work as a mental health counselorat Hudson Valley Community College. Ialso adjunct teach at The College of Saint Rosein their Masters Counseling program. This pastyear at HVCC we established a 1st ever peereducation program of its kind called ProjectAware. Our students have been very activewithin the community, and have won severalnational awards for their work. Working withstudents and teaching is truly a passion ofmine. I'm 31 years old and moved to the areain 1997 to attend college at UAlbany. While atUAlbany I obtained my BS in Sociology, MSin Rehabilitation Counseling, and participatedon the track & field team for 2 years. I was alsoan active member of the Alpha Chi Rho Fraternity,and an active volunteer for the NationalAlliance for Mental Illness while in college.I'm a huge college basketball fan coming fromSyracuse. Even though I live in Albany, I'mstill a season ticket holder and attend gamesboth in Syracuse and during the NCAA tournament.Along with Syracuse, the Yankees keepme pretty glued to the TV as well. For the last6 years I've run a co-ed softball team duringthe summer which has participated in severaldifferent leagues and tournaments throughoutAlbany. It's been an amazing experience andgiven me the opportunity to learn some valuableskills and to hang out with friends I maynot see as often as I would like.When and how did you get started running?I first started running in middle school,and did so up until my junior year of college. Inever had a large group of friends growing upand often had a hard time fitting in. Because Iwas very good at running/sprinting however, itgave me the opportunity to participate on multipleteams (football, cross-country, indoor/outdoortrack) and opportunities to meet people.I honestly believe running has been the oneconstant in my life that I could always fall backon when I needed a lift.Do you have a favorite race or races?It's hard to put my finger on one particularevent. After I quit running my junior year incollege I picked up smoking. Up until this pastOctober, I had been an active smoker. Sincequitting, running (again) has given me the motivationto remain smoke-free. Each race inmy mind gives me a reason to not start again;something to look forward to. So to answer thequestion, I guess every race is my favorite becauseIt's reminding me of what I truly enjoydoing and to remain a non-smoker.What are your most memorable races?I have to say my most memorable race thispast year was directing my own SK event, RaceAway Stigma SK. The purpose ofthe event wasto raise awareness of mental health stigma,and to offer local area runners an affordable,unique, and fun opportunity to participate inrunning. What was so memorable for me wasthe odds and doubts against us in putting thisevent together. We pulled it off with great success,and once again through running taughtme some valuable lessons. I also met somegreat people and new friends in both the runningcommunity and greater capital region.HMRRC and ARE in particular.How do you train? Do you have trainingpartners?Training is pretty hit or miss because of mybusy schedule. I try and get out a few timesa week and participate in as many events aspossible. I also feel you need variety in yourlife in terms of training. Playing Nintendo Wii,softball, walking, eating correctly, it all helps inthe long run and you never get bored.What are your current goals?Keep improving for the future yet enjoy thepresent (both ill running and life).Do you have any future running goals?My current goals for the upcoming seasonare to become a little bit more competitivetimewise, and to meet more people within therunning community. I was very competitive inhigh school and college but need to remindmyself constantly I'm not 18 anymore, and wasnot running for several years. It's been a processbut I'm looking forward to the upcomingseason.Do you have a philosophy of running?Stay within yourself. Every race I constantlyremind myself that I'm looking to improve bothmy overall time and pace. I'm running againstmyself and not anyone else. It's also all abouthaving FUN and maintaining my health goals.Any funny stories?I'm still amazed at what a complete strangerwill tell you during a race, or what I'll hear othersdiscussing during an event. I wish I couldsay what many of these conversations are butI'm sure many of you know what I'm talkingabout, 101. 0Pace Setter Writerand Reporter GroupNow FormingThe Pace Setter staff is seeking to organizegroups of reporters and writers interested inparticipating in the development of articlescovering HMRRC races. The role of the reporters,who would be present at the race aseither a participant/spectator/or volunteer,would be to organize their race observations,interviews of race participants/overall and agegroup winners/race director, into short but organizedparagraphs. The reporters' contributionswould then be organized by a writer intoan article for The Pace Setter. This approachwill allow for individuals who may have aninterest in writing an article, but who are otherwiseunable to attend a race, to work withthe reporters' contributions to complete an articlefor publication. The goal is for all HMRRCraces to receive coverage while also increasingopportunities for interested individuals to contributeto The Pace Setter while not necessarilycovering an entire event alone. If an individualis interested in covering the whole race, thenthat approach is also still welcome.Each writer or reporter will receive 10 volunteerpoints for their contribution and eachindividual will receive byline recognition. Thevolunteer registration link now has a link forwriters/reporters interested in working withThe Pace Setter to register and this list will beused to organize coverage for upcoming races.Direct inquiries can also be sent to pacesetterarticles@nycap.rr.com.There is a request thatregistered volunteers commit to covering oneHMRRC race per year as this will enable bettercoverage for the races. Everyone is encouragedto register and participate! 0The Pace Setter - 19

"BEEN 'fHE&E~by Mike BeckerDGNE 'fHil'f"August 1975...Thirty Five Years Ago• The club Pentathlon is held on the 10that SUNYA. Future Nike President Tom Clarkewins four of the five events (mile, 880, 440,and 3 miles) and finishes fifth in the 100 yardsto easily win the pentathlon over the other 16male finishers. Paul McWilliams wins the highschool division and finishes third overall. Onlyone female runs all five events, Marbry Pulver.Other finishers include Paul Rosenberg, BillShrader, Jr., and Gage Hotchkiss.• A note from the club newsletter remindsmembers to renew their membership. Duesare remaining the same ($4), even though postagerates are going up to 13 cents. It also statesthat "There are still many people in this areathat don't know that HMRRC exists or what theclub is all about. We should have more femalemembers."• Eleven males participate in a "sealedhandicap" mile race on the 31st at the SUNYAtrack. In this race, the race officials determinethe handicap times (I'm not sure how), and therunners aren't told (until after the race) whattheir handicap is.August 1980...Thirty Years Ago• The Olana Benefit 5K Race is held onthe 21st in Hudson. Dale Keenan wins witha 15:35, 10 seconds ahead of high-schoolerDavid Haines. Peggy O'Connor is top femalewith a 19:19. A total of 61 runners compete.• The Third Annual Women's Day 6-milerace is held on the 24th at SUNYA. Runningshoes are given to the age group winners, andrunning shorts go to places 2-5 in each group.It is also reported that "pats on the back areavailable to all finishers upon request." TheFleet Feet team consisting of Diane Myers(36:57), Chris Bergeron (37:58), and KathleenBoyle (38:15) are more than ten minutes aheadof the next team, the Koala Kickers.• Runs of 5K and 10K are held in CentralPark in Schenectady on the 31st. Ellen Weglarzand Diane Myers are female winners withtimes of 19:18 and 39:02, while Jerry Tourgeand Carlo Cherubino are top males with timesof 16:13 and 32:37. A total of 126 runners compete.August 1985...Twenty Five Years Ago• Wade Stockman is profiled. He states thathe Anny started running in 1976 as a result oftheir daughter Inge running at Columbia HS.He considers among his best performancesa 36:32 Turkey Trot, a 17:11 Arsenal City 5KRun, and a 3:02 Boston Marathon. His trainingis centered around avoiding injury morethan toward improvement. His competitivegoals are to run a five minute mile and a 2:52marathon.• The Empire State Games are held in Buffalofrom August 9-11. Twenty masters ath letes(over age 30) representing the Adirondack Regionreturn with 43 medals, 23 of them gold.Local participants and the number of medalsthey won include: Larry Decker (2), RussEbbets (3), Maureen McLeod (2), Paul Murray(3), Bill Shrader, Sr. (4), Ken Skinner (2), and 83­year old Konrad Boas (4).August 1990...Twenty Years Ago• An item in Short Circuits mentions the1990 London Marathon had a record 38,500entrants and 25,500 finishers.• Ed Neiles runs 9.38 miles at the Hour Runat Shaker HS on the 16th, edging Nancy Egertonwho runs 9.26 miles. Wade Stockman runs9.03 miles for third most, and Anny Stockmanruns 8.39 miles for the second highest femaletotal. Only 21 runners participate, possibly dueto the hot and humid evening.• Cross country races of 4.5 miles are heldon the 13th, 20th, and 27th at TawasenthaPark. Chip Button wins the first two and isthird in the third race. His fastest is 26:29 onthe 20th. Inge Aiken is top female in the 2ndand 3rd races, with a best of 31:12 on the 20thgood for 36th overall.• Regina Tumidajewicz is profiled. She beganrunning at age 55 and has run 72 racesas of 1990. Her best performances include the1990 London Marathon, five NY Marathons,and winning her age group at Freihofer's fivetimes and placing second two times. Her marathonPR is 4:35. She prefers to train alone tokeep her concentration strong.August 1995...Fifteen Years Ago• The inaugural Indian Ladder Trail Runs areheld on the 6th at Thacher Park. Kathleen Newton(68:59) edges Martha DeGrazia in the 15Kby 45 seconds. In the 5K, Nicole Herring is topfemale with a 24:47. On the men's side, ZachYannone runs a 60:47 in the 15K to top SteveGeorge by 12 seconds. Chris Burns runs a 22:32in the 5K to edge Ed Burns by just over a minute.A total of 101 runners finish the two races.• A large turnout of 432 runners completethe Run For The Roses 5K at Grafton LakesState Park. Len Lally runs a 16:43 to beat RobPicotte by 27 seconds. Emily Bryans is the fastestfemale and 18th overall with an 18:50. Atotal of 38 runners break the 20 minute mark.August 2000...Ten Years Ago• The club Hour Run is held on the 3rd atthe Schenectady HS track. Jamie Rodriguezruns 11.24 miles for a 5:20 pace, followed byJeff Brooks who runs 10.69 miles. The 11.24by Rodriguez was and remains the third mostmiles ever run at the Hour Run, going back to1972. Emily Bryans runs the mostofany female,9.63 miles, followed by Chris Varley, who runs8.08 miles. Emily's 9.63 miles is the most everrun by a female at the event, matched by heragain in 2004.• A 3.7-mile "European-style" x-countryrace is held on the 14th at Tawasentha Park inGuilderland. European-style must mean veryhilly with a creek crossing, because that's whatthe course offers. A total of 135 runners finishwith Peter Flynn winning with a time of 23:54,with Jim Sweeney and Matt DeNyse close behind.Tracy Van Dyke and Caitlin McTague aretop females in just under 28 minutes. This isBob Oates's last Tawasentha race as directorafter doing so for 26 years. The series was revivedby the club in 2008.• The Third Annual Altamont 5K is held onthe 20th. The fast course draws 180 finishersand Zach Yannone (15:54) beats 15-year oldSean French by 48 seconds. Nancy Nicholsonis top female with a 20:24. Age group winnersinclude Chuck Terry, Ken Plowman, DanCantwell, Jim Tierney, Gerri Moore, and ReginaTumidajewicz.August 2005...Five Years Ago• Bob Irwin wins the grueling Vince Juliano-directedpentathlon on the 4th at ShakerHS. Irwin has the best times in the 5K, 3200,and 1600 and is in the top three in the 800and 400 to beat Tyson Evensen by 73 points.Lisa D'Anielio is top female followed by KariGathen.• The 27th Annual Dynamic Duo is held atColonie Town Park on the 6th. Brian Rhodes­Devey and Caitlin Lane have the fastest teamtime with a 32:06, which is the fourth-fastesttime in the history of the event. Each participantruns three miles. Nicole Blood has thefastest female individual time with a 16:47,which is the fifth-fastest time in the history ofthe event.• A total of 76 runners come out to thecross country 5K race at Bethlehem Town Parkon the 15th. Bob Irwin (17:28) beats Scott Davisby 27 seconds to win the race. Jim Maney,Jon Rocco, Dale Keenan, and Mark Warner areamong the males breaking 20 minutes. MaryBuck is top female with a 21:41, three secondsahead of Nancy Taormina. 0The Pace Setter - 21

5th Annual Valley CatsHome Run 5KThis was my second straight year doingthe Valley Cats 5K, and while there is nothingthat is spectacular about this race to makeme scream, "You have to do this race," I haveenjoyed being a participant the past couple ofyears. This year's installment had 312 finishers,which was up from 253 in 2009. It's a racethat is just the right size, not too many peoplewhere you have to fight your way through thecrowds, but also not so small to make you feellike you've wasted your money and time. Theweather was nice, sunny, not too hot, and afterhaving done the Father's Day 5K the previousweekend, much less humid. Although it was alittle confusing as to why the race was moved.It had occurred 3 weeks earlier last year, whichit would seem would have been good to doagain this year, as there was also a graduationtaking place on race day this year. However Imust admit that it didn't seem to interfere withthe race at all, although I wonder if anyone hadtrouble getting to the graduation ceremonyonce the race started.But hey, it is a well put together race, plentyof volunteers and people who know whatthey are doing. How can you beat getting fourtickets to an August ballgame, which makes itwell worth the cost of doing the race. Whatmade it better was after I finished the racethey were handing out free admittance vouchersto a game the following Thursday night.So I paid $12 to do the race and wound upwith 8 tickets to 2 different ball games. Nowthat's a deal.The course itself is somewhat challengingby Douglas Secorwith some small hills and gradual inclines, butoverall a nice course. It was well marked withlots of volunteers to direct people. I did feelsorry for one gentleman I came across as I wason my way back to the finish; he was still onhis way out and the volunteer had gone on toanother station so he had no idea whether toturn or go straight when he saw us coming athim. Don't worry, we pointed him in the correctdirection and hopefully he didn't get lostagain. The course was a bit different this year,apparently because of some construction andI'm assuming the graduation that was occurring,but they still managed to have the finishline on the field. To me there is something thatis just great about that. It reminds me of whenI was a kid playing Little League and nothingwas better than running around a baseballfield.Speaking of the finish, let's take a look atsome of the highlights of the race results. Onthe men's side Anthony Giuliano won with ablistering time of 16:34. This win also madeAnthony the first male to win the event morethan once. On the women's side Brina Seguinereturned to the winner's circle this year with atime of 18:55. Brina has won this race 4 out ofthe 5 years it has been run - her only blemishin finishing second to Lori Weaver last year. Soa special congratulations to her and hoping shereturns to defend her title next year. As for me,I came across in a slightly disappointing timefor me of 21:48, so I will be back next year totry to improve my time, and I hope to see someof you there too. 0Help Wanted:NOEXPERIENCENECESSARYVolunteersNeededattheFollowingRaces:Tawasentha xc5 KSeries:August 2, 9, and 16SEFCU 5KSeptember 6If interested, contactMarcia Adams,Volunteer Coordinator,At 356-2557 ormadams07@nycap.rr.comIt's not just about running.. .The Pace Setter - 23

Race #6 DistinguishedService Race 8 Miles, June13,2010MenMale Open12 Tom O'Grady10 Richard Messineo8 Michael Donovan7 jim Sweeney6 Chuck Terry5 Andy Allstadt4 Zach RussoMale 30-3912 Aaron Knobloch10 Matthew Nark8 David Tromp7 Jeff Loukmas6 Patrick Sorsby5 Dallas DeVries4 Neil SergottMale 40-4912 Ahmed Elasser10 Jon Rocco8 Christain Lietzau7 Ken Evans6 Bob Wither5 Rob Paley4 Joseph SullivanMale 50-5912 Rick Munson10 Paul Forbes8 Steve Vnuk7 Tom Messer6 Alar Elken5 Martin Patrick4 Tom TiftMale 60-6912 Juergen Reher10 Ernie Paquin8 George Jackson7 John Stockwell6 Bob Ellison5 Tom Adams4 Leo DiPierroMale 70+12 Wade Stockman10 Jim MooreWomenFemale Open12 Ada Lauterbach10 Karen Bertasso8 Meghan Davey7 Diana Tobon-Knobloch6 Amy Becker24 - The Pace Setter5 Heidi Nark4 Erin RightmyerFemale 30-3912 Gretchen Oliver10 Kimberly Miseno-Bowles8 Sally Drake7 Stephanie Wille6 Susan Bright5 jen Hebner4 Stacey KellyFemale 40-4912 Mary Fenton10 Cheryl DeBraccio8 Emily Bryans7 Chris Varley6 Connie Smith5 Miriam Hardin4 Marcia HarrisonFemale 50·5912 Nancy Briskie10 Martha DeGrazia8 Cathy Sliwinski7 Jenny Lee6 Cynthia Southard5 Joan Celantano4 Donna CharleboisFemale 60-6912 Susan WongFemale 70-7912 Anny StockmanAge GradedRunner Age G12 Susan Wong 62 F10 Nancy Briskie 52 F8 Martha DeGrazia 59 F7 Anny Stockman 78 F6 Ahmed Elasser 47 M5 Christian Lietzau 47 M4 Tom O'Grady 25 M3 Rick Munson 53 M2 Paul Forbes 59 M1 Jon Rocco 43 MTotal After 6 RacesMenMale Open50 Chuck Terry46 Tom O'Grady37 Andy Allstadt24 Justin Bishop15 Brad Lewis15 Richard Messineo13 Dave Vona12 jimSweeney9 Kahill Scott8 Michael Donovan8 Louis Serafini7 Andrew McCarthy7 Chris Senez7 Kevin Treadwell5 Josh Merlis5 Zach Russo5 Mike Ryan4 Tim RyanMale 30-3942 Aaron Knobloch36 Eamon Dempsey28 David Tromp19 Jonathon Bright19 Brian Northan16 Matthew Nark11 Chad Davey11 Parker Morse10 Anthony Giuliano8 Jonathon Catlett8 Michael Roda7 Jeff Loukmas7 Chris Mulford7 Matthew Purdy7 Andrew Rickert6 Matthew Fryer6 Patrick Lynskey6 Patrick Sorsby5 jeff Andrews5 Dallas DeVries4 Mike Kelly4 Andrew Loux4 Neil SergottMale 40-4948 Ahmed Elasser36 Jon Rocco23 Tom Kracker22 Tim Hoff16 Dan Cantwell15 Steve Becker14 Norris Pearson13 Craig DuBois12 joseph Sullivan11 Ken Evans11 Todd Mesick10 Bob Wither9 Rob Paley8 Christain Lietzau7 Richard Cummings7 Brian DeBraccio5 Ed Hampston5 Russ HoyerMale 50-5945 Rick Munson24 Derrick Staley·22 Tom Dalton21 LD. Davidson21 John Parisella16 Dale Keenan14 Mark Warner13 Patrick Culligan13 Steve Vnuk12 Richard Clark12 Kevin Dollard12 Paul Forbes11 Alar Elken7 Ken Klapp7 Tom Messer6 Bill Herkenham5 John Haley5 Martin Patrick4 Fred Kitzrow4 Tom TiftMale 60-6949 Ernie Paquin30 Jim Bowles29 John Stockwell26 Tom Yannone25 Juergen Reher23 Bob Ellison13 George Jackson12 Tom Adams12 Bob Giambalvo12 Pat Glover10 Ken Klapp8 joe Yavonditte7 Ed Bown7 John Silk5 Jim Fiore4 Leo DiPierroMale 70+48 Wade Stockman40 Jim Moore34 Bob Husted13 Don Wilken12 John Pelton7 Ed Doucette7 joseph Richardson6 George Freeman5 Denis Burns5 Joe Kelly4 joe Corrigan4 Richard EckhardtWomenFemale Open34 Roxanne Wegman33 Karen Bertasso31 Meghan Davey27 Diana Rodriguez Tobon20 Heidi Nark18 Katie jones16 Erin Rightmyer14 Carolyn Herkenham12 Ada Lauterbach12 Brina Seguine8 Amy Becker8 Erin McDonald7 Sara O'Grady7 Katie Vitello

6 Shannon Finnegan6 Melissa Patrick5 jennifer Senez4 Ashley Brown4 jessica SherryFemale 30-3936 Sally Drake35 Kimberly Miseno-Bowles28 Gretchen Oliver24 Eileen Combs22 Karen Dolge18 Shelly Binsfeld18 Stephanie Wille17 Christina Ardito14 Susan Bright10 Allison Bradley10 Deanne Webster7 Tammy Carroll5 Samara Anderson5 jen Hebner4 Shanley Alber4 Stacey Kelly4 Regina McGarvey4 Terra StoneFemale 40-4932 Emily Bryans31 Chris Varley20 Anne Benson20 Cheryl DeBraccio15 Mary Buck15 judy Guzzo13 Mary Fenton13 Megan Leitzinger12 Michelle Costa12 Lauren Herbs11 Nancy Nicholson10 ME'l issa Frenyea10 Connie Smith9 Patty Greene7 Lori Vink6 Pamela DelSignore6 Kari Gathen6 Rachel Schabot5 Miriam Hardin5 Denise lannizzitto4 Marcia Harrison4 Mary McNair4 Pam ZentkoFemale 50-5938 Martha DeGrazia36 Nancy Briskie32 Cathy Sliwinski25 Susan Burns21 Peggy McKeown16 joan Celantano15 Jane Mastaitis15 Katherine Ambrosio12 Beth Stalker10 Donna Charlebois10 Erika Oesterle10 judy Phelps9 Cynthia Southard7 Elizabeth Herkenham7 jenny Lee5 Karen Gerstenberger5 joyce Reynolds4 Pia SandaFemale 60-6929 Nancy Briskie 52 F48 Susan Wong29 Chuck Terry 27 M18 Ginny Pezzulo26 Ahmed Elasser 47 M12 Mary Collins-Finn24 Derrick Staley 51 M10 Coral Crossman22 Tom O'Grady 24/25M10 Cecily Dexter20 Martha DeGrazia 58/59 F8 Ginny Mosher18 Dale Keenan 59 M7 Noreen Buff16 Andy Allstadt 27 M6 Liz Milo12 Emily Bryans 42 F5 Susan Caccuitto10 Bob Giambalvo 60 M4 Harriet Kang8 justin Bishop 29 M8 Tom Dalton 51 MFemale 70-798 Rick Munson 52/53 M36 Anny Stockman7 LD. Davidson 53 M18 joan Corrigan7 Judy Phelps 59 F10 Eiko Bogue7 Anny Stockman 78 F6 David Vona 27 M5 Eileen Combs 32 FAge Graded5 Tom Dalton 51 M5 Christian Lietzau 47 M5 Beth Stalker 50 FRunner Age Gr 4 Eamon Dempsey 30 M39 Susan Wong 62 F 4 Kevin Dollard 54 Mr-------------------------,Official 2010 HMRRCBALLOTThe Election Committee presented a slate of nominees at the Julymeeting. In addition, a notice appeared in the July issue of ThePace Setterindicating that petitions for nominations could be sentto PO. Box 12304. The slate of nominees for the year October 1,2010 to September 30, 2011 is as follows:o JON ROCCOPresidento JOHN PARISELLAooExecutive Vice PresidentPAM ZENTKOTreasurerBARBARA LIGHTSecretaryPlease show your support for these nominees by casting yourvotes and mailing your ballot to:HMRRC Nominating CommitteeP.O. Box 12304Albany, NY 12212Ballots must be received by September 24th, 2010.To make your ballotofficial, you mustsign your name in thelower right hand comer of the envelope in which you mailthe ballot.L ~The Pace Setter - 25

8/15 12 Noon HMRRC Club Picnic J.B. Thacher State Lisa Ciancetta Ijcny61@nycap.rr.comPark8/15 9:00 AM 16th Indian Ladder Trail John Boyd Mike Kelly mjkhome@verizon.netRun 15K & 3.5 Mile Thacher State Park8/16 6:30 PM Tawasentha XC 5K #3 Tawasentha Park John Kinnicutt jkinnicutt@gmail.comGuilderland -- Day8/17 6:30 PM 5k RunlWalk Clifton Park Michael Stallings mstallings@cdymca.org8/21 8:30 AM Castleton Clove Run 10 Mi Castleton On Christopher cjchartree@gmail.comHudsonChartrand8/21 10:00 AM New Visions of Albany 5k The Crossings of ChuckTerry cterry@newvisionsofalbany.orgRun and Mile Walk Colonie 580 Albany8/22 10:00 AM 5K and 1-Mile Fun Run Hammondsport Mindy Oakes keukalakedashandsplash@yahoo.com8/28 9:00 AM 2nd Annual Run for the Stillwater Rick Morgan Ridethebreeze@hotmail.comFuture 5k8/28 9:00 AM 13th annual Altamont 5K Altamont Phil Carducci altamont5k@nycap.rr.comRun8/29 10:00 AM CHaD HERO Half Dartmouth Green CHaD Community CHaD.Half@hitchcock.orgMarathon & RelayRelations9/5 8:00 AM Hope with Every Step 5k Halfmoon Nick Dzembo info@wobblyfeet.org9/6 9:00AM 22nd SEFCU Foundation Harriman State John Parisella jparisel@nycap.rr.comLabor Day 5K [GP] Office Campus9/11 9:00 AM Maple Leaf Half & 5K Run 'Manchester Len Kotler beclen@comcast.net9/11 9:00 AM Sprint Triathlon Mariaville Lake and Jenn Dixon jdixon@dacc.infoDuanesburg Area9/11 8:30 AM Community Day 5k Malta NY Ray Liuzzo info@maltabpa.com9/11 9:00 AM Brenda Deer Memorial 5K Guilderland YMCA Jennifer Rittner- jrittner@cdymca.orgRunlWalk & Kids Fun Run 250 Winding Brook Paniccia9/11 9:00 AM Red Apple Trail Run 5k Kinderhook Kinderhook Road infor@kinderhookrunnersclub.coand 10k Runners Club m9/12 9:30 AM Josh Billings RunAground Great Barrington to Patty NoLastName patty@joshbillings.comTriathlon 27 mile bike Lenox9/12 8:30 AM The Dunkin Run 2010 Sidney Albert Albany Tom Wachunas tomw@saajcc.orgJewish Community9/12 9:30 AM Doug Ellett Memorial 5k Cohoes High School Debbie Matthews debjef89@aol.comRunlWalk9/12 7:00 AM Albany Autism 5K Schenectady Central Jenny DeBellis jdebellis@nycap.rr.comRunlWalkPark9/12 9:00 AM 9th Annual Teal Ribbon 5k Washington Park Pam Robbins caringtogether@msn.comLake House9/18 9:00 AM Coxsackie PAL 5k 119 Mansion St. Sergeant Bill mrwjob@yahoo.comRun/Walk Coxsackie Obrien9/18 9:00 AM Guilderland 5K for Guilderland Stephanie Keller stk134@gmail.comHuntington's Disease --9/18 10:00 AM 2nd Capital Regio n Special Albany/ SarahNicole smahoney@capitalregionspecialsSurgery Race for Hope 5K Slingerlands Mahoney - Race urgery.com