La Chute Newsletter February Issue

T a b l e o f C o n t e n t sJamaica Half Marathon

Kett lebel lsPicturesLinks

Results

enough to form a pool at the construction site

on upper Lake George Avenue.

Curiously, a dust devil of leaves greeted them

on the return. Amazingly, the group ran into Lee

Gabler at the same place as they encountered

him during last year’s run.

During the run the topics ranged from the concept

of “paradoxical intention,” to GPS watches, to

running plans for the new year.

Ellie who was putting together the run

remarked in an email that she didn’t think that

many would attend the January 1st Resolution

Run, since the temperature at race time may

only get to 15 degrees. The temperature didn’t

get near that high but the runners came ready

to run and to run fast!

“Retro, twenty years ago!” someone said about

the $2.00 entry fee as he signed up. Runners

were pleased with the snacks and hot chocolate

at the end of the race, and with the speed at

which the results were tabulated on that chilly

morning.

After the awards ceremony, Lee Berube, the winner

of this year’s Duane Crammond Scholarship,

was presented with a check for $1,000. Lee is

attending college at SUNY Geneseo.

Runners commented that they were fortunate

to have this event to initiate the 2009 running

season!

B e s t R e s o l u t i o n R u n i n t h e N o r t h

C C CChristmas Day brought out

the runners for the Cunningham Christmas

Classic, a half-marathon event. Dave Burrows

needed more so he did a 15. This year’s route

went down and back on Baldwin, and down and

back on Black Point.

The temperature was fine for the event, warm

R e g g a e H a l f M a r a t h o n

B y H e i d i t e R i e l e K a r k o s k i

After training for and running the Hairy

Gorilla half in late October, Matt and I decided

that we should commit to the Reggae Half

Marathon on December 6, 2008. We planned

a vacation to Negril, Jamaica that happened

to coincide with the race. On our honeymoon

there in 2006; we were on a catamaran excursion

when Matt spotted a passenger’s ditty bag

with the race name and date on it. A couple

on the boat had run the full marathon a few

days earlier. We thought we should take the

opportunity presented to us and run the race

during our stay.

Jamaica’s temperatures

are quite unchanging

in December with

daytime highs in the

low 80s and nighttime

temperatures in the

low 70s. Our warm

up was a run on the

beach for a few miles

Friday morning. Both

of us are comfortable

running in warm

conditions. You need

to be an early riser to

beat the heat, so it is

common to see other

runners on the beach

at sunup. We stayed at

Couples Negril which is

located on a sheltered

bay on the western tip

of Jamaica.

Except for the drive to and from the airport, the

race was the first time we had ventured off the

grounds of the resort. A shuttle bus picked us

up at 4:30 am in front of our resort. We drove

along the main highway in Negril, deserted except

for race vehicles, to the start area at a beach-

park a few miles from our hotel. A DJ cranked

out reggae tunes and pumped up the crowd as

we waited on the pavement. An announcement

told us that runners had come from all over

the world to participate. Based on noise and

enthusiasm it seemed that the U.S., Canada, and

Jamaica were best represented. There was a full

marathon, half marathon, and 10K with a total of

about 650 runners; 362 finished the half.

It seemed odd to be dressed for a hot summer

run, standing in the dark on a December morning.

A line of torchbearers lined the street on both

sides and the torches were raised as the gun

sounded and the runners took off. We ran

past the entrances of resort hotels, then smaller

hotels, motels and restaurants, as we neared

the center of the village. The uniqueness of

running in the dark, save for streetlamps, made

the miles go by quickly. Music was placed

sporadically around the course with either small

live bands with steel drums or tricked out little

cars with huge stereo speakers blaring reggae

music. Sometimes we were reminded we were

in a third-world country by the city smells that

wrinkled your nose. (This is different from the

funny smoke we could smell at the starting line!

I hope it wasn’t the shuttle bus driver.)

Matt had a goal for the

race; I’m there to beat it

out and get the t-shirt.

The course is a loop so

I saw him twice during

the race. They offered

water and Gatorade

every mile, packaged

in sealed pouches that

you ripped open with

your teeth. We both

took fluids at every opportunity. The volunteers

they had were plentiful and did an outstanding

job. The course was absolutely flat except for a

short rise that doesn’t really qualify as a hill in

Ticonderoga standards.

Spectators came out of the hotels and cheered

people on, even early in

the race. The marathon

course went beyond the

resort section and into

the countryside along

the ocean. We learned

that some of these

runners unfortunately

were mistreated by local

bystanders. One woman

even had to fight off a

would-be thief who tried to take her iPod. This

is a reminder that our ultimate playground is

home to people who are far less fortunate than

we are.

The last mile is called “Bob’s Mile” after Bob

Marley, and there were signs with lyrics from his

songs and Bob trivia. I finished before the sun

came above the mountains, so heat was never

a factor. The finish area had cold sponges and

towels, a “misting” tent and Red Stripe beer.

Talented volunteers used huge machetes to cut

open a fresh green coconut for each runner; the

coconut water is drunk from a small hole in the

top of the fruit. We passed on the beer and a

swim in the ocean. It was time for breakfast.

We had accomplished a lot before 7:15 in the

morning!

Matt was most impressed by the talent of the

young 10K runners there. Local running clubs

and schools participated. The winning time was

30:30 by a 17-year old, with other young runners

close behind. I was impressed by the huge

number of volunteers that helped put the race

on. They were cheerful and smiling at every

turn. Their motto is, No Problem, Mon.

M o n t h l y R e p o r t

The Monthly Report identifies activity for

each month in the report time frame for the club

site. Remember that each page hit can result in

several server requests as the images for each

page are loaded.

Depending on the report time frame, the first

and last months may not represent a complete

month’s worth of data, resulting in lower hits.

R e n e w

Thanks to those who renewed at

the Resolution Run. A renewal for can be found

on the last page of the newsletter.

Matthew Karkoskibib number: 462age: 46gender: Mlocation: Ticonderoga, NYoverall place: 17 out of 362division place: 3 out of 47gender place: 16 out of 181time: 1:29:34pace: 6:502.9mi: 19:175.8mi: 39:199.5mi: 1:04:49chip time: 1:29:28

Heidi Karkoskibib number: 461age: 42gender: Flocation: Ticonderoga, NYoverall place: 62 out of 362division place: 4 out of 56gender place: 8 out of 180time: 1:53:31pace: 8:392.9mi: 25:005.8mi: 50:109.5mi: 1:22:05chip time: 1:53:19

H a l f M a r a t h o n R e s u l t sD e c e m b e r 6 , 2 0 0 8 - J a m a i c a

Summarynumber of finishers: 362number of females: 180number of males: 181average time: 2:26:00

C o l d W e a t h e r R u n n i n g T i p

If you are using a fuel belt on a long run do

what Margie does; heat your bottles and keep 2

in a cooler and pick them up on a return sweep.

It beats drinking slush!

K e t t l e b e l l shttp://taskett lebel lers .tr ipod.com/id15.

html

“It don’t mean a thing if you ain’t got that

swing”

The basic swinging movement from which torso

(core) strength is developed and from which all

other movements are based, requires the use of

the physically large back and leg muscles. Each

repetition requires activation of tonic (stabilizing)

muscles as well as phasic (moving) muscles. This

contrasts with the situation with weight machines

& benches where part of the body is supported

assisting to negate the effects of gravity – fewer

calories are burned, which is what your average

gym owner maybe doesn’t want you to realize.

That’s why you have to stay there at least an

hour!

Put simply, with kettlebells you have to work

harder for each rep and indeed a kettlebell “rep”

cannot be completed by cheating; as each unit

of “work” requires a corresponding expenditure

of “calories” you become leaner more quickly.

As you replace excess fat with lean muscle your

metabolic rate increases so that even though

your weight may remain the same , you utilize

calories more efficiently.

Hence kettlebells, used in a free weight

environment where the body must work against

gravity , enable an highly efficient workout –

much more can be achieved in a shorter time

frame as many muscles are activated.

The handle and off-centered weight translate to

increased leverage and tremendous development

of grip strength and grip endurance – useful in

everyday life (luggage, undoing lids, removing

champagne corks, undoing bolts & screws,

carrying shopping, gardening and landscaping)

and in numerous sports e.g. racquet sports, ball

sports, rowing, martial arts. Swinging movements

develop great muscle control – the muscles

are taught to contract/relax appropriately, with

a functional pattern and full, useful range of

motion.

Clearly , swinging and pushing weights improves

strength. With kettlebells, the emphasis is

moving the joints in a natural & full range of

motion , with equal emphasis of extensor &

flexor muscles. When practiced appropriately,

muscle imbalances from side to side and from

an extensor/flexor points of view are ironed out.

Whilst using a weight machine however , the

muscle may well be “isolated” (and is this really

a good or beneficial thing?), but in general the

range of motion is greatly diminished. The aim

with kettlebells is to develop muscles and joints

which can act in the real world through the

normal maximal range for the particular muscle/

joint.

Though “free weights” are acknowledged as

the most effective form of weight training, as

a rule and as practiced with dumbbells and

barbells, these are flexor/extensor movements.

All very 2-dimensional The spine and torso and

limbs are however, designed to function in all

planes of movement, including rotation. It is this

rotational element which kettlebells work Using

kettlebells gives you the advantage of weight

training (increased resilience through increased

strength of muscles, tendon , ligaments, cartilage

and bones) with the flexibility advantages of

yoga (but without special emphasis on extreme

flexibility, which can be detrimental to joints and

to athletic performance).

As with yoga , most people find initially they are

significantly tested with respect to flexibility and in

particular stability/control at the edges of range

of motion. Usually many joints are compromised

but with regular kettlebell practice over a period

of months to years, a full, normal, strong &

controlled pattern can be regained.http://www.youtube.com/watch?v=_4oR-

JLkoIRk

M e m b e r s h i p

Thanks to those who renewed early!

Berube, Ellie Brown, Colleen Burrows, David Costello, Karen Cunningham, Jim P. pdGabler, Jeanne pdGraney, Mike pdGreer, Jeff Hayes, Shawn Herbst, Fred pdHuseman, Marge pdKarkoski, Matt & Heidi Kiely, Brian pdLeavens, Jim pdLonergan, Craig Natale, Dave pdRutkowski, Dave pdSherman, Linda Wells, Jay pd

A reminder...Dues are due on Feb. 1st.

T h r e e G P S sGPSs need to communicate with satellites. Three of them were in the snowbank in

front of Rut’s hut, doing just that!

Nine runners congregated for the Freeze Your Gizzard Blizzard Run. And they were not

disappointed! When the runners stepped outside on that morning, the temperature was -4

degrees.

Two runners, plus a dog, did the 10.3 classic loop. Everyone else did the 6, but it did

encompass the hill. Tim Malaney brought his dog, a retriever. Tim has run with 3 dogs,

Correction! Tim says that the first one was a person. The second was a dog who thought he

was a person, and Tim says that the third is a “dog.”

The snow squeaked. There were few cars. Everyone commented that it is better to run on a

zero-degreed, windless, blue-skied day, than on a 80 degree one. We’ll see!

After the run, the group gathered at

Rut’s Hut for a post race brunch. That

lasted longer than the run! Runners

brought a dish, and there was quite a

collection, fortunately, the dishes were

filled.

There are some pictures of the event in

the newsletter and there are more on

the web site.

F r e d L a P a n n M e m o r i a l R o a d R a c e

S a t u r d a y , F e b . 1 4 , 2 0 0 9

H a g u e , N Y

On Saturday, a five-mile road race, the Fred LaPann Memorial Road Race, will be contested.

The race will start and finish at the firehouse which is located at the bottom of West Hague Road.

The course will be an out-and-back race on West Hague Road. Race registration will start at 8:45

a.m. and the run begins at 9 a.m. Runners age 19 and younger can compete for free, while adult

racers will pay a $7 registration fee.

The Hague Fire Department breakfast will be held Saturday and Sunday mornings, 7-11, at the

Hague fire house. Serving will be al a carte and prices vary depending on selections.

Hague will host its Annual Scholarship Weekend. Formerly known as the winter carnival, this marks

the 35th year of the event held the weekend prior to President’s Day in Hague.

For further information: [email protected]

Y a k t r a xThey work!

They are light, made of springs and rubber and

fit on the bottom of running shoes, affording

grip on ice and packed snow. The early January

weather brought plenty of snow, ice and sleet.

Not fun to run! Yaktrax put the fun back. You

may not even go any slower. The springs also

feel good, giving you cushioning if you do hit

the black top. Suppose that the roads are

partially clear. No problem! Run in the slop on

the shoulders, giving you the additional benefit

of working your proprioceptive muscles.

The yak is not included!

C r o s s C o u n t r y Te a m N e w s

The La Chute Road Runners gave the

Cross Country team $182 towards shirts. The

Sentinels have commpeleted another successful

cross country season!

T r e a s u r y R e p o r t

In the clubs regular account we have $893.85,

and in the scholarship fund we have $10,013.76

as of January 12th.I don’t know if it is a good shoe, but it is the most expensive one we have!

L C R R C

R u n n i n g C l u b s

La Chute Road RunnersAdirondack Runners

Albany Running ExchangeHudson Mohawk Runners

Northern LightsSaratoga Stryders

L i n k sgmap.comResults ARECool Running

Membership PDF

R e s o l u t i o n R u n J a n . 1 , 2 0 0 9 FEMALES 20-29

1 Marge Huseman 24:362 Emily Stahl 28:38

MALES UNDER 151 John Cook 32:582 Joel Cook 33:21

MALES 16-191 Lee Berube 17:262 Jay Berube 19:353 Josh Cook 19:37

MALES 20-291 Lee Gabler 17:262 Jesse Berube 17:263 Jay Wells 17:26

MALES 30-391 Dave Natale 24:53

MALES 40-491 Dave Burrows 19:50

MALES 50-591 Tim Malaney 23:49

MALES 60-691 Frank Woodard 24:112 Jim Cunningham 24:513 Red McDonough 25:134 Dave Rutkowski 28:52

WALKERS1 Peg Carroll 34:212 Kevin Kuhl 35:333 Michael Stahl 35:594 Veronica Stahl 35:595 Jane Kuhl 36:576 Debbie Yaw

D a r t m o u t h R e l a y s3000 Meters

37 Wells, Jay Lachute RR 9:11.34

More Results

L a C h u t e R o a d R u n n e r s Goals Encourage the youth of the community to get involved in a beneficial activity. Provide competitive opportunities for its membership. Provide membership with educational and social opportunities. Activities Sponsor the Montcalm Mile, Resolution Run, Heritage Day 10K, Footrace at Fort Ticonderoga Support a LCRRC Point Championship Series Hold an annual Awards Banquet Provide a newsletter Provide organized training opportunities Membership in Road Runner’s Club of America Club Membership/Application Waiver I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter and run in club activities unless am medically able and properly trained. I agree to abide by any decisions of a race official relative to my ability to sagely complete the run. I assume all risks associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known and appreciated by me. Having read this waiver and knowing there facts, and in consideration of your acceptance of my application for member-ship, I, for myself and anyone entitled to act on my behalf, waive and release the La Chute Road Runners, and all sponsors from all claims or liabilities of any kind arising out of my participation in there club activities, even though that liability may arrive out of negligence or carelessness on the part of the person named in this waver. Signature___________________________________________Date_____________________ First: ___________________ Mi: ____ Last: ______________________________________ Address _____________________________________________________________________

City: _____________________________________ State: _____ Zip: __________________

Home Phone: __________________________Email: ________________________________ Date of Birth: ____________ Gender: M F Email: ______________________________

Membership type Family $10.00 ( ) Individual $5.00 ( ) Student $2.00 ( ) Mail to: Dave Rutkowski 253 Corduroy Road Ticonderoga, NY 12883 Checks: La Chute Road Runners Newsletters will be emailed

Family Members:

L C R R C