The Pace Setter - Hudson-Mohawk Road Runners Club

HUDSON MOHAWKROAD RUNNERS CLUB

PresidentMIKE KELLY

439-5822

•Executive Vice President

MARK WARNER464-5698

•Vice President for Finance

CHARLES TERRY482-5572

•Treasurer

JOHN KINNICUn265-2876

•Secretary

BARBARA LIGHT729-2882

•Race Committee Treasurer

PAM ZENTKO372-8275

HMRRC COMMITIEECHAIRPERSONS

Membership Committee

ED GILLEN

[email protected]

•Race Committee

NANCY BRISKIE, 355-3276CATHY SLIWINSKI, [email protected]

•Public Relations

ROBERT MOORE377-1836

HMRRC Web PageED NElLES482-9032

•Digital Clock & Timer

BILL MEEHAN456-4564

•Volunteer Coordinator

MARCIA ADAMS

356-2551

www.hmrrc.com

4 - The Pace Setter

by Mike Kelly

It's funny the emails you get as a Club Presi­dent. I'm sure it's somewhat similar no matterwhat kind of club you belong to. But I'm tellingyou, Iget them all. Thankfully, most times they arepositive ones. Often they are to praise HMRRCrace directors for their production of aterrific HM­RRC race. Another common question I receivefrom time to time is, "Does the club have traininggroups or organized long runs for members?"

The Hudson Mohawk Road Runners is afantastic running club and one that each andevery member can be proud of. We're fortu­nate to have the volunteer resources to pro­duce dozens of races held in all twelve monthsof the year. This includes road races, a track se­ries, trail runs, winter series races, relays, teamevents, fun runs and championship races. In af­filiation with this year's HMRRC Fall Marathonand Half-Marathon, Jim Thomas headed upthe Hogan's Heroes training program to assistrunners in reaching their goals. jim graciouslyorganized and conducted a series of trainingruns to prepare prospective marathoners andhalf-marathoners forthe challenges they wouldface on race day. I think this was a terrific ideaand an example of the type of program manyin the running community are seeking out. Ihope to be reporting on the organization of an­other local Hogan's Heroes training group laterthis summer for the 2009 edition of the club'smarathon and half-marathon.

As Capital District residents we are for­tunate to have an extremely vibrant runningcommunity. Many of our fellow HMRRCmembers are also part of one or more otherrunning teams, groups or "gangs." I'd like touse the remainder of this column to highlighta few other running groups in our area that gettogether on a regular basis for group runs ofone kind or another.

Most days of the week, I run with peoplethat make up the Willow Street runners. Wil­low Street has a team sponsored by NewkirkProducts Inc., but those men and women runat a clip I just can't compete with. I'm part ofwhat we call the Willow Street "gang". For themost part, it's a really low-key group of peoplethat get together on Sunday mornings for a longrun. Pretty much no matter what the weatheris like outside, you can count on somebody

being there to run with you every weekend. Acouple different groups go out at 7:30 a.m. and7:45 a.m. based on how you want to run thatday. Longtime member, Doug Bowden, hasbeen kindly putting water and Gatorade outfor this group since its inception in the 1979.We usually run somewhere between 10 and21 miles depending on what type of trainingwe're doing. The best part - you do what dis­tance you want and whatever pace your com­fortable with and we regroup a couple times onthe route. If you'd like to join us some Sunday,consider this an open invitation. You can con­tact me anytime at [email protected].

If you've run in any competitive races inthe area recently, I'm sure you've seen TeamUtopia members and their distinctive gold jer­seys. TU is headed up by Jim Bowles and theytypically run during the week on Tuesdays andThursdays at 6 p.m., beginning at the RACC atUniversity at Albany in the winter, and from thePine Bush when the weather turns more favor­able. The group will also get out to some of thelocal race courses as they prep for upcomingraces. Utopia members typically begin gettingtogether for long runs in August in preparationfor the fall marathon season. There's a minimalmembership fee that includes a jersey, trainingschedules and many good people of all agesand abilities to run with. For more informa­tion about Team Utopia contact jim Bowles [email protected].

josh Merlis and his crew at the Albany Run­ning Exchange are some of the area's most en­thusiastic runners. The ARE holds staple runs,including a Tuesday night group that meets atthe Schenectady County Community Collegeat 5:15p.m., a Thursday night group that meetsat the University at Albany at 6 p.m., as wellas two groups that meet at 6am and 6:30 a.m.most weekdays. The ARE has also recentlystarted winter long run series that meets everyother weekend (on non-HMRRC Winter Seriesrace weekends) designed to help people trainfor spring marathons. These runs offer distanc­es ranging from 12 to 20 miles and support ve­hicles traveling with food, water and supplies.Groups going out to run vary from sub 3 hourmarathoners to first time marathoners. Nearlyall of these runs start at 8:30 a. m. from the Uni­versity at Albany physical education buildingnext door to the SEFCU Arena. More informa­tion about ARE's scheduled runs can be foundat http://www.albanyrunningexchange.orgl.

Fleet Feet of Albany also organizes casualruns out of its Wolf Road location on Thurs­day nights throughout the year. The runs startat 6:30 p.m., and the group usually heads outfor three to five miles, sometimes longer in thesummer as sunlight permits. You can contactFleet Feet at www.fleetfeetalbany.com.

So, whether you're training for your first5k or looking to do a sub 3-hour marathon,there are ample opportunities to get togetherwith other runners from the HMRRC and othergroups in the area. I hope you can take advan­tage of one or more of these terrific local re­sources. 0

What.s Happeningin March

by AI Maikels

urday, March 7 at the Legnard-Curtin Ameri­can Legion post in Green Island with a 10 a.m.start. This race is not only a Grand Prix event;it's also the Adirondack Association of USATrack and Field 4 mile championship.

You will have to go out of town to findother races. The most notable race is the 23rdAnnual Shamrock Shuffle, held by the Adiron­dack Runners on Sunday, March 29 at 11 a.m.at the Glens Falls High School. This race is 5miles and is worth the drive, as they alwaysfeature a good T shirt.

The club business meeting for March isscheduled for Thursday the 19th at 7:30 p.m.at the Point of Woods clubhouse at the end ofthe Washington Ave Extension. President MikeKelly welcomes all club members to attendthese meetings. 0

There isn't a lot happening in March as theclub only has one race on its schedule. In yearspast, we had a great long race, the Chopper­thon, later called the Hudson Mohawk Half.This race started at the Proctor's in Schenectadyand finished on the road above the UAlbanytrack. Public safety costs made that course tooexpensive, so the race moved to the Coloniebike path. Unfortunately, the weather in Marchcan be quite unpredictable and this race cameto an end in the mid 1990s.

The one race on the March schedule is thetenth annual Runnin' of the Green (Island) 4mile race. This race, new in 2000, is a GrandPrix event and attracts a fast field. The electedofficials in Green Island are wonderful hostsand go out of their way to welcome the run­ners to their community. The race is set for Sat-

Submissions for theApril Issue of The Pace Setter

Articles:Deadline is February 25th. Submit to: Editor, [email protected]

Advertisements:Deadline is March 1st. Contact Jim Tierney IAdvertising Directorl toreserve space, at 869-5597 or e-mail: [email protected]

Ads should be sent to:CAllen, 179 Hollywood Ave., Albany, NY 12209 or e-mail ad to:[email protected]

High resolution black & white files required. No files from MS Wont MSPublisheror Word Perfect. Full page adsize mustbe 7-5/8" wide byJONhigh. Contad Cyndy Allen [email protected] for further info.

On the Web!The Hudson Mohawk RoadRunners Club is on 1he Web

• Complete Race SChedule• Grand Prix Update• Race Applications

• Race Resu~s in a flash

www.hmrrc.comThe Pace Setter - 5

The Running Doctor

Interview with Dr. Jeff Spencer

by Dr. Tim Maggs

Dr. JeffSpencer with patient

Eight years ago, I met Dr. jeff Spencer. jeffis the chiropractor who spent 7 years on thefront lines taking care of Lance and his team­mates at the Tour de France. After the 3mor 4 th

Tour, I had the opportunity to ask him abouthis experience.

"It's like war". jeff said he treated the ath­letes three times a day; once on the bus goingto the event, again on the bus coming homeafter the event, then in the hotel at night. Threetimes a day for 23 days.

In Lance's book, Every Second Counts(after the 51h tour), Lance states the most im­portant man on the team may have been theirchiropractor.

For those unfamiliar with the Tour, thereare 9 riders on a team, and finishing with all 9riders certainly increases the odds that a teamcan win. Total stats for the 7 Tours: 63 entrantsunder the care of Dr. Spencer, and 61 finishers.The two riders who didn't complete the eventsuffered a broken arm and a concussion. Noneof them had to sit on the sidelines with injuriesthat are so prevalent in our sports world today,such as those to backs, knees, hips, necks,etc. Unprecedented numbers in one of sports'most demanding events. I recently spoke withDr. Spencer.

TM: Working with the athletes 3 times perday had to be a luxury. So much good stuff canbe done. I always try to make athletes see thatproper care of the human structure requiresmuch more than what insurance typically pro­vides for.

jS: I appreciate that sensitivity, as that's thetake home message people need to under­stand, as it's the only way athletes can consis­tently perform at their highest level and extendtheir career longevity.

TM: Since you stopped taking care of theteam in the Tour, has there been a rise in "non­finishers"?

jS: In '061 didn't do the Tour because Lanceand I were both retired from the Tour. The Dis­covery Team had the worst Tour in their his­tory, losing more riders in one Tour than welost in seven. I went back in '07 at the team'srequest and we decisively won again, puttingAlberto Contador on top of the podium in Par­is and many people told me that the dimensionI brought to the team played a major role in thevictory. It's really rewarding to hear that and tobe referred to by the team as Dr. Magic.

TM: Are you going back to the '09 Tour ifLance does?

jS: That's yet to be determined, but I'm sohappy for Lance as he's a terrific person andperhaps the greatest athlete of all time. Hisqualities as the consummate champion areunparalleled and I'm one of his biggest fans. I

think it's fantastic.TM: Were you the "top guy· on the medi­

cal staff, or were you under some medic, butgiven carte blanche to do what you wanted todo?

jS: I was given complete license to do ev­erything necessary within the scope of myexpertise to get and keep the riders perform­ing at their best at the Tour, which includedadjusting, manual therapies, modalities, lowlevel laser, earthing, supplements, and taping.The collaboration between myself, the medi­cal doctors, and soigneurs was poetry in mo­tion, the outcome being eight Tour wins. Myjob was to treat every injury, including thestitching the M.D.s did, do pro-active well nesscare and anything else relevant to accelerat­ing recoveries and repair of minds and bod­ies. I used the entire scope of my knowledgewithout restriction. The Tour was the ultimateclinic and many have commented on how weexceeded all expectations as to what could bedone to get and keep the riders performing attheir peak over the 3 week Tour. Our secretweapon was our innovation and the fact weweren't held captive by any tradition or his­tory. What we did is a model every serioussports team should case study.

TM: Thanks jeff. I hope you realize you'releading the charge on where our professionshould be going. It's just that most members ofour profession don't have the confidence and

skills to do what you do. But they should.jS: Thanks for your kind thoughts. The key

to what I do is that I'm a serious student of thebody and am continually refining my clini­cal model to be consistent with leading edgeknowledge of the body and technical innova­tion to deliverthe highest care possible. I neverhold onto clinical methods that have outlivedtheir life expectancy. The whole focus of mycare is to remove all impediments to optimaltissue geometry, energy creation, and cellcommunication so the body can perform at itsbest consistently. It has more to do with how Iorganize, sequence, and structure my care, assuperior health is achieved and maintained bya methodology, more than just a collection oftechniques.

TM: Thanks for what you've done. Howcan people and health care providers be intouch with you? Continued success.

jS: Thanks, Tim, for your kind thoughts andback you x 100! The best way for professionalsto keep track of me is through my professionalblog which is www.ConnectWithDrjeff.com.And, my personal website is www.jeffspencer.com.

Dr. Maggs can be heard on his live internetradio show, The Structural Managementlil Hour athis website, www.StructuraIManagement.com onThursdays 3-4 pm EST. He can also be contacted [email protected]. 0

The Pace Setter - 7

by Ed Thomas

Upcoming Races

that need assistance:March 1974 - Thirty Five Years Ago

• On the 17"'· the Club holds its very firstMarathon. Twenty-two of the thirty-four start­ers break 3:30 to qualify for Boston. DonWilken wins in 2:51. For those who might re­member these names, other qualifiers includeTed Bick, Gage Hotchkiss, Burke Adams, EdThomas and Jim Bowles.

• Less than two weeks later, many of thesemarathoners join a huge crowd of 207 runnersto participate in the first running of the Banka­thon, a 25K from Schenectady to Albany. JoeRukanshagiza and Cathy Shrader take top hon­ors. This race will morph into the 30K Chop­perthon and flourish for a while, then dwindleto a Half Marathon, and finally, go dormant.

March 1979 - Thirty Years Ago

• On the 4th, Steve Sweeney directs theClub Marathon, which has grown consider­ably, and an associated Half Marathon whichis very popular. There are 75 finishers in theMarathon and over 120 in the Half. In the Mar­athon 35 runners break 3 hours! Peter Thomasand Sylvia Weigand take top honors with 2:33and 3:28, respectively.

March 1984 - Twenty Five Years Ago

• From Short Circuits: "Bill Shrader recentlypassed a note about daughter Cathy, currentlya first lieutenant in the U.S Army, stationedin Germany. She has won 3 championships,including the 7'" Corps Championship and anincredible second in the U.S. Army EuropeanChampionships. Many of you may rememberCathy in her teens when she was one of thetop female distance runners in the country. Shewas one of the first winners of the NYC Mini­Marathon and excelled in national and interna­tional meets while still in high school." [Addednote: All these years later, Cathy is back in thearea and continues the Shrader tradition ofcontributing to area running.]

March 1989 - Twenty Years Ago

• From The Pace Setter: "Doug Bowdenand Larry Decker have co-directed severalWinter Series events and have establisheda tradition of sorts: pies and loaves of breadare awarded to overall and age group winnersof their races. These prizes were not the bignews at the 15K WS starter, however. It seemsthat an anatomically correct pastry with theinscription, 'Happy Birthday, Tiger!' found itsway into the refreshment room. 'Altogetherinappropriate!' growled Decker before the of­fending food was tastefully concealed. Tiger'sIdentity, as well as that of his admirer, remainsunknown."

March 1994 - Fifteen Years Ago

• Talk about an excellent way to run a

monthly Club meeting - President SharonBoelke shows us how. The meeting is calledto order at 7:31. There are NO MINUTES tobe read or approved. There are NO REPORTSfrom the PreSident, the Executive Vice Presi­dent, the Vice President for Finance, or fromthe Membership Chair. Moving right along,there are short REPORTS from the TreasurerThe Pace Setter, and the Race Committee:The only consequential item of new businessis a motion to donate $100 to the UAlbanyWomen's XC Team as a "thank you" for theuse of University facilities. It is approved andthe meeting is adjourned at 8:35. Way to go,Sharon!

March 1999 - Ten Years Ago

• The cover of this month's issue of ThePace Setter is graced by a picture of Ed Neileswith the caption "Editor of the Decade." Insideare numerous tributes to Ed from those whohave worked with him off and on over theyears: Cyndy Allen, Cindy Kelly, Charlie Mat­lock, Hank Steadman, Jim Tierney, Liz Milo,Cameron Reid, Vince Juliano, Don Wilken,Tom Bulger and others. It certainly sounds likeEd's swansong; to quote Wilken, "As he stepsdown as editor, let us celebrate his extraordi­nary tenure. Great job, Ed. Thanks."

• Guess what? Nothing is ever final. Fiveyears later, Ed steps back into the hamess asco-editor of The Pace Setter. .

March 2004 - Five Years Ago

• At the 4 mile Runnin' of the Green (Is­land) on the 6th, the skies open up 15 minutesbefore the race and the rains come down inbuckets. Mayor (Ellen) McNulty sends the run­ners off and then stays to direct traffic. JamieRodriquez and Emily Bryans take top honorsin 20:09 and 23:41, respectively. Top mastercompetitors are Nancy Taormina and DerrickStaley. This is a new course and there are over90 volunteers present to help the 296 finishersfind their way. That's a pretty good ratio and atribute to race director Ken Skinner's organiza­tional abilities. 0

Delmar Dash - AprilS

Bill Robinson 10K Masters ­April 18

Mother1s Day - May 10

Anyone can quali~ for avolunteer.

We welcome everyone - so ifyou are planning to be at aracebut not running, why not lend a

hand?

We pay with smiles and thankyou's and the occasional t-shirt!

Etther call me (356-2551) or email me([email protected]) or sendme the following:

Name:

Address:

Tele.#:

Email:

Job Interested in (check all that app~):

o Course marshal

o Refreshments

o Registration

o Finish line/resu~s

o Race Director - asst. and training

o Any of the above

Physical limitations (if any):

Mail to: Marcia Adams; HMRRCVolunteer Coordinator; 1009 TollgateLane; Schenectady NY 12303

The Pace Setter - 9

Top 10 women finishers: (Note: Women arerunners too!)

Top Senior Men1) J. Hewitt 66:52 1) Bill Dixon 56:37

As to which decade produced the best run­ners:80s: Dalton, Brown, Tom Carter, Weglarz,

Denise Herman90s: Jerry Lawson,John Trowse, Lori Hewig,

Amy Herold2000: Kevin Collins, Emily Bryans, Eileen

Combs, Nick ConwayOr the more recent grouping of Mort, Fred

Joslyn, Andy Allstadt and Kaitlin O'Sulivan

I'll let others have those debates as I lookforward to another endition of Stockade-athonthat will surely offer impressive competitionand surprising performances, while adding anoteworthy chapter to its memorable history.o

The HMRRC meetings will bechanged for March & Mat to:

Thursday, March 19and

Wednesday, May 6.

superb men's field.The 1982 Stockade-athon leader board

included the following HMRRC Hall of Famemembers, Dale Keenan, Pat Glover, DanielleCherniak, Anne Stockman and Lee Wilcox.The race also included legendary names likeBarry Brown, Tom Dalton, Dennis Northrup,Ellen Weglarz, and Ted Bick, all runners whosepast performances rank them in the top tier ofrunners from New York State.

Yes, the 1982 Stockade-athon was a trueclassic but an astute observer would concludethat in the women's division particularly and inmost other divisions, the 2008 Stockade-athonmeasures up quite well. In fact, the writer couldhave easily written the following opinion: "Aquarter of century later, the Stockade-athoncontinues to draw impressive fields of talentedrunners, though the competition is much morebalanced between the genders and advancedage-groups.

As for the 2008 men's field, we will haveto wait to see how the careers unfold of thisyear's youthful group, but I think it would bea mistake to dismiss the talent from this year'stop 10. Emory Mort ran 14:45 at the CVS 5KNational Championship this year to place 16'h,and in addition to his Stockade-athon victory,he successfully defended his Troy Turkey Trotwin from 2007. A few years out of college,he already owns the following championshiptitles: 2007 Festival of Races 5K, 2007 and2008 Troy Turkey Trots, and a Stockade-athonvictory in his first attempt. Not a bad start tohis fledgling career. The runner-up Andy AII­stadt, did not have his best race performanceat the Stockade-thon this year, but two weekslater ran a 2:25 marathon at Philadelphia in hissecond career attempt. His debut performancelast year at Vermont City was an impressive2:26, and along with his Stockade-athon vic­tory in a swift 46:36 earned him NYS runner ofthe year honors.

1) Emily Bryans 57:242) Lori Kingsley 57:533) Kelly Dworak 59:334) Anne Benson 59:365) Kari Gathen 60:50

2008Kaitlin O'Sullivan55:51Jennifer Adams 56:50Emily Bryans 57:24Alyssa Lotmore 57:47Lori Kingsley 57:53Diane Matthews 58:24Murphee Hayes 59:21Kelly Dworak 59:33Ann Benson 59:36Eileen Combs 60:15

1) Derrick Staley 55:462) Dan Predmore57:433) Lee Pollock 57:59

1) Jeff Niedeck 52:032) R. Underwood 54:293) Jim Zoldy 54:47

1) C. Steinback 64:25(57)

51:5952:4754:59

56:0057:1059:57

55:1956:1656:4256:5358:3758:5559:2060:5761:0561:21

Top Veteran Men1) Ted Bick2) B Cooney3) R. Warner

Top Masters Men1) A. Urquhart2) Lee Wilcox3)B. Wood

Top Masters Women1) Anny Stockman 64:17

Top Veteran Women1) Anny Stockman 64:17

(50)

19821) Ellen Weglarz2) E. Mora3) P. Holtz4) C. Leskovic5) D. Cherniak6) C. Bergeron7) D. Litynski8) K. Ahern9) S. Whatley10) C. Eich

Interestingly, the 1982 classic had one ofthe deepest women's fields ever assembled inthe 33 year history of the race in addition to the

I would like to respond to a Short Circuitcolumn in the January issue of The Pace Setterthat compares the top 10 overall finishers ofthe 1982 Stockade-athon with the most recentedition in 2008.

The writer offered the following opinion:"Despite the appearance oftoday's best run­ners, there can be no argument that the bestrunners of today are no match for the best run­ners of yesterday."

No argument? Well here are a few othercomparisons from the 1982 and 2008 Stock­ade-athon races.

The Pace Setter - 11

The Athlete's Kitchen by Nancy Clark, M.S., R.D.

The Biggest Loser TV Contest: ABig LoserAs I write this article, I'm watching The Big­

gest Loser on TV. Many runners have been ask­ing my opinion of this popular show, so I feelobliged to scream out: It's terrible! It's horrible!It's abusive! I also feel like throwing my shoe Cl.tthe 1V. Here's why -

The messages in The Biggest Loser areall about deprivation, denial, starvation, andpunishment. Exercise is akin to torture. Foodis the fattening enemy. The participants usesheer willpower to white-knuckle themselvesthrough each grueling day. They are praisedif they lose ten pounds in a week (as if theyare now better people), scorned if they loseonly two (as if they are scum of the earth), andridiculed if the scale barely moves. The par­ticipants get no credit for having inner beautythat shines from the inside out, nor do they gettreated as if they are decent people with ten­der feelings. The scale is the sole judge of theirworthiness.

Right now on the TV, one contestant isyelling at another one for having failed to loseenough weight for their team to stay in the con­test. It's an ugly segment, as if the successfulloser is superior to the other one. Doubtful.Being able to endure starvation is. not a signof superiority.

Now, another contestant is getting applaud­ed and praised for having lost an outrageousamount of weight-14 pounds in a week. Ev­eryone thinks that is just great, as if man is nowa success. Yes, he might be fitter and healthier,but losing weight does not make anyone a bet­ter father, son, mother, or daughter. Same per­son, same problems.

What happens in the long run, when theBiggest Losers return to the real world with nopersonal trainer to snap the whip, with no pre­made, pre-portioned food, and no "fat camp"dedicated to full time weight loss? Inevitably,without rigid vigilance, the weight will returnwith a vengeance. The physiological responseto starvation is to overcompensate (common­ly known as "binge eating" or "blowing thediet"). This desire to over-eat has little to dowith willpower and lots to do with physiology.Just as a person gasps for ai r if oxygen has beenwithheld, the same person will grab for carbs iffood has been withheld.

The unfortunate message perpetuated byThe Biggest Loser is "eating is cheating." False.Eating satisfies a physiological requirement forfood. Just as people need to sleep, urinate, andbreathe, they also need to fuel their bodies,ideally with appropriate portions of healthfulfoods. Yet, you don't need to eat a "perfect"diet to have a good diet. There's little harm inenjoying a slice of pizza or piece of birthdaycake. The E in eating should stand for Enjoy­ment, not for Excruciating hunger.

The Ein Exercise should also stand for Enjoy­ment. When exercise feels like punishment for

having undesirable body fat, the day will comewhen that dieter no longer feels like whippinghis or her body into shape and instead revertsto lazing on the couch. The Biggest Loserslose-out in the long run, because extreme di­ets (either on TV or in your life) teach nothingabout sustainable eating and exercise practicesthat can be enjoyably maintained for the restof one's life. What about moderation, balance,quality of life?

So how does a runner lose undesired bodyfat? Not by dieting! We know that diets do notwork. If diets did work, then every person whohas ever been on a diet would be lean. Weknow from research that students who dietedin middle school still struggled with weight inhigh school. None oftheirefforts to lose weightresulted in the desired outcome. (1) Rather, di­ets linked with hunger, denial and deprivationof favorite foods set the stage for binge eatingand weight gain. Hence, the question arises:Do diets contribute to the obesity problem?Perhaps. The first 6 months of food restrictiontend to result in fat loss. But then, the fat gener­ally creeps back (if not rapidly returns) - plusmore.

It's time to take a different look at how tolose weight. A new task force on obesity sug­gests people chip away at losing undesiredbody fat by eating just 100 calories less per day(and for non-exercisers, moving 100 caloriesmore). (2) This contrasts to the Biggest Loserapproach of skimping on breakfast, nibblingon salad for lunch, and exercising exhaustivelyon fumes - all unsustainable efforts that re­quire enduring extreme hunger. How abouteating just a little bit less at the end of the day:two fewer Dreos, one less can of soda pop,a smaller snack while watching TV? Howabout a trade-in of grueling workouts to burnoff calories for meaningful ways to train, withproper fueling and refueling techniques, plusdays with little or no exercise. The rigor of hardtraining can lose its glow; even runners needrest days and an 'off season."

Food for thoughtI repeat: Eating is not cheating! The trick to

losing weight is to learn how to eat appropri­ately - a difficult task in an obesity-producingsociety. A sports dietitian can help you create apersonalized food plan that embraces food asone of life's pleasures. You can find this weightmanagement expert using the referral networkat www.SCANdpg.org.

People who eat appropriately tend to bethin; dieters tend to be heavy. Clearly, the eat­ing approach to weight management pavesthe road to successl To manage to eat wisely,we need to leam how to manage stress, getenough sleep, exercise our bodies enjoyably,and take care of our souls. Curiously, this self­care has little to do with food.

Nancy Clark, MS, RD, CSSD (Board CertifiedSpecialist in Sports Dietetics) counsels both casualand competitive athletes in her practice at Health­works, the premier fitness center in Chestnut HillMA (617·383-6100). Her Sports Nutrition Guide­book, Food Guide for Marathoners, and Cyclist'sFood Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

References1. Neumark-Sztainer, D., M. Wall, J. Guo, M.

Story, J. Haines, and M. Eisenhberg. 2006. Obesity­disordered eating, and eating disorders in a longitu­dinal study of adolescents: How do dieters fare fiveyears later? JAmer Diet Assoc 106:559·568.

Hill, J., Can a small change approach help ad­dress the obesity epidemic? A report of the Joint TaskForce of the American Society for Nutrition, Instituteof Food Technologists, and Intemational Food Infor­mation Council. American Journal of Clinical Nutri­tion 2009; 89(2): 477-484 0

The Pace Setter - 13

Pr~of~Rwtner

ROXANNE WUNSCH

How about the one where I ran the Sum­mer Solstice 14k trail run and I ran strong 3miles up and Tina H. said, "Rox, look at theview!" I did and down I went face first into thegravel. Ouch! My face was all blood and I hadsome cut up knees but I finished that race! Ifinished a couple trail runs this summer withblood coming from the knees, but I had a greattime doing them. 0

Do you have any future running goals?For 2009, I plan on running another half

marathon in Virginia Beach. I also am on arelay team for the Vermont City Marathon inMay; a relay team for a 200 miler in Vermontin June and a full marathon in the fall (Yep, Isaid a full!).

Do you have a philosophy of running?As long as I am having fun I will continue to

run. You live life once. Have fun living it!

How do you train? Do you have trainingpartners?

I try to run four times a week. I try to havethree shorter runs on the week days and onelonger run on the weekend, weather permit­ting. I train with Ed, Melanie, Dan and all of theARE trail runners and through all of the WinterSeries runs.

Any funny stories?

What are your most memorable races?It has to be my first Sk - the Troy Turkey

Trot. I couldn't believe that I was there to actu­ally run the race instead of watch people runit. I worked so hard to get to that point and Idid it!

14 - The Pace Setter

What are your current goals?My current goal would have to be to keep

having all the fun I am having with all the won­derful people I have met through the runningcommunity. I have met so many incrediblepeople.

Do you have a favorite race or races?God, I have so many. I have to say that the

ARE Dippekill Froggy Five and The AdventureRace are my all time favorites. I danced withthe devil and I won!

When and how did you get started running?I had a major weight loss due to exercising

and eating right. I would go to the GuilderlandYMCA and see people running on the tread­mill and thought it would be something great ifI could do that too. So, I started training to runa mile, then two and with major encourage­ment from my trainer (Ed), I ran my first Sk fourmonths later.

What is your occupation, background, age,hobbies, and other sports or other interests?

I am a 46 year old teaching assistant at aYouth Detention Facility in Colonie. Threeyears ago I weighed 218 pounds. Now, I ama healthy 118 Ib gal who has learned to loverunning. I love the outdoors, the ocean, ani­mals and the moon. I love to go on bike rides,kayaking and hiking.

Pr~of~Runner

LAWRENCE SEWARD

Any funny stories?I have something that's funny - it's me try­

ing to run fast. 0

Do you have any future running goals?My future goals are to do more ultra runs.

It's where my heart is in the running world.

What are your current goals?My current goal is getting through the nec­

essary training for the MMT 100 race in FrontRoyal, Virginia in May and healthy.

Do you have a philosophy of running?My age is always at play in running. I try

to stay motivated by challenging myself and toaccomplish the goals that I have set in place.

What are your most memorable races?My first race, the Marine Corps 1/2 Mara­

thon. This race gave me the confidence to gofor higher goals in this sport of running.

How do you train? Do you have trainingpartners?

I train alone. My training presently is fordistance and endurance. , try to keep to run­ning 3 to 4 times a week. Generally, I do 6 onTuesday, 10 on Wednesday, rest on Thursday,and always a 3 miler the day before the longrun. The training intensifies depending where Iam at in the process.

Do you have a favorite race or races?My favorite race is always evolving. How­

ever, after running many in 2008, three cometo mind: 1- Green Lakes 50k; 2 - jFK 50; 3 ­Hudson Mohawk Marathon.

When and how did you get started running?In May of 1999, at the age of 54, I was di­

agnosed with severe cardiovascular disease.I had an operation with six + coronary bi­passes (strong family history). I went into re­hab for a year, and did a lot of walking. I gotbored with this and went to a local 400 metertrack and it was ugly. I gave up on running, as Ithought this is not for me. About 3 to 4 monthslater, I went to a bookstore looking for litera­ture on strength and fitness and saw two bookson running. One was jeff Galloway's book onrunning which stresses the run/walk system,and thought maybe this will work. The otherone was called Running for Dummies. I said,"Yep, that's me." Well, a rocky beginning, but Imanaged to complete my own 5k at age 56.

I continued running and completed a 10k atthe end of 2002. I kept saying to myself, "1 cango longer", so I registered for my first race - theMarine Corps 1/2 Marathon in October 2003.About 4 years, 4 months after surgery I couldnot believe I just ran a 1/2 Marathon. My familythought that was the end of this running stuff.Well, the running gremlins had other plans forme. I suppose this must happen to all runners.You guessed it - I had to do a marathon. So, Idecided on the 2004 Marine Corps Marathonand finished! Coincidently, my son who is inthe Army became a runner when I did (he gotthe message on the heart problem). In 2004, Icrewed for him as he did the Old Dominion100 Memorial in Woodstock, Virginia. This iswhere I got the itch to do ultras. I thought may­be I can do this and I did, completing the OldDominion 50 in 2005 at age 61 and 6 yearsafter surgery. In 2005, I also completed theLake Placid and Hartford Marathons. I joinedHMRRC in 2005 to prepare for the 2006 MMT100 in May. Well, I trained hard, however, didnot know how to train and this cost me dear­ly with an injury that put me down for most2006. I tried a comeback in the winter of 2007at the Holiday Lakes 50k and popped a calfmuscle. Naturally, I was very discouraged. In2008, I joined the Albany Running Exchange.Some of the runs for 2008 were the HMRRCWinter Marathon, Mt. Greylock 1/2 Marathon,Monster Marathon in Virgil, New York, Savoy20 mile, Hudson Mohawk Marathon, and thejFK 50. My main focus for 2009 is the MMT100. I have learned a lot this past year and themistakes that I have made in training for a 100.For me, it's all in the pace and the long haul.Hopefully, I will make it to start line of my first100.

The Pace Setter - 15

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He enjoys the Hangover Half because it giveshim a chance to catch up with friends and racea longer distance. As he has aged, Bob findsthat he is more competitive in the longer runssince it takes his muscles a few miles to warmup. Bob placed first in his age group this year, agood start for his Grand Prix standings!

For most of us, the Hangover Half Marathonis not about PR's, prizes, or points. It's aboutgetting together with like-minded individualswho enjoy staying in shape and socializingwhile doing it. The start of a new year is theperfect time to gather with runners you maynot have seen since the turkey trots and meetnew friends who share common interests. Oursport allows the luxury of being able to con­verse and build cardio-vascular strength simul­taneously. Runners are some of the friendliestpeople you will meet and have the ability topull you through a long run, distracting youfrom your discomforts. So the next time youthink the Hangover Half Marathon course ismonotonous and boring, try running it withan old friend or someone you don't know.The time will fly by and you may gain a newfriend.

Brian and Cheryl DeBraccio once againorchestrated a super race with the help of anarmy of very dedicated volunteers who bravedthe cold with a smile! The pizza and otherfood and drinks were fantastic, and the loavesof bread were great prizes. See you at the nextWinter Series event and happy running in thischilly Northeast climate! 0

33rd HMRRCHangover Half Marathon

by Anne Benson

The sun was shining brightly on New Year'sDay 2009 as the 33rd Hangover Half Marathonstarted at noon. The nippy nine degrees and15 mph winds didn't stop 141 runners fromcompeting in the 13.1 mile race. Bundled-uprunners enjoyed a dose of sunshine along thecourse, as they passed by water stations (no,the water wasn't frozen) and cheerful volun­teers. Runners were all in good spirits despitethe weather. Conversations could be heardalong the way as friends met up with eachother, making the 13.1 miles of inner and outerloops pass qUicker.

Even with the chilled air and brisk winds,some fast times were posted. Pat Cullen ofAlbany placed first by over 3 minutes with ablistering time of 1:14:20. Two other runnersalso completed the course in sub 6 minutepaces - Tom O'Grady, 23, of Colonie, and JimSweeney, 27, of Albany. On the women's side,Liz Paddock, 27, of Madison, Wisconsin, cameback to the area for a visit and placed first witha time of 1:28:49. Christina Ardito was secondfor the women in 1:32:36, followed by firstplace masters Anne Benson in 1:32:56.

A very dedicated runner who participatesin this race year after year is Bob Husted ofRexford. Bob started running competitivelythirty years ago. Now at age 71, he is a leanand fit athlete who braves the cold, ice, andsnow every winter. He admits that it's difficultto run through the winter, but Bob maintainshis fitness level by braving the elements at leastfou r days per week no matter the weather. Run­ners are usually more injury prone in the coldweather, so Bob warms up his muscles beforeheading outside by running a few laps on anindoor track or a few minutes on a treadmill.

The Pace Setter - 17

Free as a bird

Boom Two: In 1987, near the tail-end of therunning boom, just under 4 million runnersfinished in races in the US, with 21"10 beingfemale. In 2007, just under 9 million finished,with 49.4% being female.

company that designs Free Running classes,said: HIt's about jumping, running and preci­sion landing. It's not about big jumps; it's aboutrefining your movement, becoming fit andstrong and aware of your environment"

A Short Circuit is a brief thirdperson narrative describingoutstanding performances andunusual or humorous experiencesby runnerS especially HMRRCmembers. All Short Circuits mustbe e-mailed to [email protected]. subject: Short Circuits., ~

Jim Sorensen (41) from California in 4:17:08and Alisa Harvey (43) from Virginia in 4:55:68won the Hartshorne Memorial Masters Mileat Cornell University in January. Both weremeet records. Twenty-one male runners brokethe 5-minute mark while 8 females broke the6-minute mark.

A witness said that the attacker Hdidn't sayanything, and then continued walking north­ward. Kind of a deranged guy, I guess." Thewoman was distraught, the witness said: HSheseemed to really go into shock. Her bodystarted really shaking. Her face was kind ofbloody."

,III ,','I. -. __'\·\·:\':~~\\\I~,q".h"'IUO" .• :.".

Paul Fernandez, 34, of Oxford, England isan accomplished runner with a 2:39 marathonbest. But he has yearned for a world record. SoPaul ran the Gloucester Marathon in a time of2:50. That was 30 minutes better than the pre­vious world record for running a marathon in afull clown outfit. His time will now be verifiedby the Guinness Book of Records.

A biology professor at Radley College, Paulnow eyes his next feat: breaking the record forthe fastest marathon dressed as Santa Clause,which currently stands at three hours 12 min­utes.

Master mile champs

Factors Affecting Race Participation(courtesy of National Runners Survey)

What factors will determine yourevent participationin NEXT 12 MONTHS? Females MalesLocation is convenient 68.4% 64.0%It's adistance Iprefer 61.6% 62.2%It sounds fun 59.8% 47.3%Ihave time to train 53.2% 44.0%Scenic course 47.9% 43.2%My friends are doing ~ 44.5% 31.2%Reputation of event or organizers 36.2% 39.7%Location &date would make good vacation 33.7% 33.9%It benefits an important cause 33.4% 19.5%Quality t-shirt 24.5% 23.9%Medal or other momento for finishers 19.2% 19.4%Promise of aunique event 20.9% 20.6%Accurate, certified course 16.2% 23.3%Entertainment on course or finish 21.6% 13.4%Fast course 14.0% 16.6%No crowdsltraffidhassles expected 12.3% 10.5%Good age group awards 9.6% 10.0%Something offered for other fami~ members 9.0% 8.0%There is an expo 6.7% 6.2%Appropriate training group is available 5.7% 2.3%Random participant awards 4.3% 3.4%Race is part of alocal grand prix 2.2% 6.0%Elite runners in the field 1.8% 3.9%Iwant to ircrease my Rumer Rarkings points 1.4% 1.4%

The Pace Setter - 19

Free running - a mix of running and gym­nastics where one runs and leaps over andacross buildings and urban obstacles - hasbeen introduced into school curriculum inEngland. A three-year pilot program found thatFree Running, also known as Parkour, reducedyouth crime by over 30% in London. Through­out England, skateboard parks are being con­verted into dedicated free running centers.

Dan Edwardes of Parkour Generations, a

Bozo sets world mark

A 39-year-old woman jogging in a NewYork City park behind Gracie Mansion ona Sunday afternoon in January was slashedacross the forehead by a man who walkedaway after the attack, police said. The attackoccurred in Carl Schurz Park, near the cornerof East 88th Street and East End Avenue. Thewoman was taken to an area hospital with alaceration to her forehead, police said.

Meeting Minutes ofthe HMRRC GeneralMeeting -January 14,2009

Attendance: Ed Neiles, Tom Ad­ams, Rob Moore, David Newman,Tom Ryan, Mark Warner, NancyBriskie, Mike Kelly, Chuck Terry,Ray Lee, James Lee, Brian DeB­raccio, Doug Bowden, Ed Gillen,Robin Nagengast, Brennan Tarrier,Wade Stockman, Anny Stockman,Sara Brenner, Josh Merlis, JohnKinnicutt, Barbara Sorrell, BarbaraLight

Call to Order (M. Kelly): 7:30pm

Reading and approval of minutes(B. Light): Chuck Terry made mo­tion to approve the minutes, secondby Ray Lee. The motion passed.

Reports of Officers

2.1 President (M. Kelly): TheHudson Mohawk Road RunnersClub Banquet is on February 7th,2009 at the Desmond. The reducedprice on tickets will last until January24th, 2009. We will be honoringMartha DeGrazia and Jim Tierney.Date changes for March and Maymeetings-dates will be announced.Mike reached out to two account­ing firms to look at the club's booksand move forward on handlingmoney internally. We don't needan audit but an annual review. Mikewill get quotes on services theywould provide. A representativefrom the Corning Tower stair climbcontacted Mike and asked if wewould have interest in sponsoringthe Cystic Fibrosis Health & FitnessExpo. The cost is $50 and the timeis between 3-6 p.m. Rob Moorevolunteered to attend the expo andhand out information for the club.

2.2 Executive Vice President (M.Warner): Mark Warner gave JimTierney the ad for the DistinguishedService Race for The Pace Setterand Ed Neiles has put informationabout the race on the website. Thecut off for nominations is March 1stand we will accept nominations atthe March meeting and the selec­tion will be made at the April meet­ing. He put an ad in The Pace Setterfor the Bill Schrader Sr. Scholarship.Mark will get an application form toEd Neiles to place on the website.The cutoff for applications is the endof March. The committee needs tomake final selection by May 1st.Mark will send applications to localcoaches to give out to their runnersat area schools.

2.3 Executive Vice President ­Finance (c. Terry): No report

2.4 Secretary (B. Light): No re­port

2.5 Treasurer U. Kinnicutt):emailed a report to officers, show­ing a profit of $28000. John willnow start doing reports from first ofthe month to the end of the monthfor the previous month.

Reports of Committees

Membership (E. Gillen): We had100 renewals and 42 new mem­bers sign up. All Winter Series raceshave new membership tables andour email list has 700 people.

Volunteers (M. Adams): No re­port

Public Relations (R. Moore):Sent out notices to newspapers forWinter Series 4.

Race Committee (N. Briskie):The second and third Winter Se­ries of the season were held sincethe last meeting. Winter Series 2,directed by Cheryl and Brian DeB­raccio on January 1st, had a total of276 participants who ran these tworaces in 9 degree weather. 141 ranthe Hangover Half and 135 ran theBill Hogan 3.5 mile race. Brian re­ported that a new feature that hasstarted with the Winter Series racesis the Kids Krafts Corner startedby Eileen Coombs. This enablesrunners to leave their kids with su­pervision so they go out and par­ticipate in the run while their kidsare enjoying arts and crafts. Peoplereally seem to enjoy this idea. It isnice to see members give back tothe club by volunteering new ideasand helping out with the concepts.A new feature for refreshments hasbeen homemade soup, which hasbeen highly enjoyed, and a newpizza vendor, Bella Ponzo, hasbeen working out well, too. WinterSeries 3 race directed by Will Dixonand Ed Gillen was held on SundayJanuary 1lth with a temperature of19 degrees and a total of 147 partic­ipants. 35 ran the 3 miler, 66 ran the10K and 46 ran the 25K. Thank youto all these race directors for doingyet another tremendous job in theextreme cold. Josh Merlis will beonce again directing our 4th WinterSeries race on Sunday, January 25thwhich includes a 3 miler, 15K, anda 30K. Our 5th Winter Series race

is scheduled for Sunday, February8th and is directed by Scott Gins­burg and Lori Sciortino. This raceincludes a 4 miler, 10 miler (grandprix event) and a 20 miler. Theserace directors can be contacted attheir email addresses which are list­ed on the website if you can maketime to volunteer.

Race Committee Treasurer (P.Zentko): See attached report. Mikewill follow up with race directors foroutstanding reports. Vince reportedon the Stockadeathon: they havepaid for all expenses and will nowwait to get reimbursed by the Ga­zette on what they agreed to pay.They are to pay $7088 once Vincegets the check he will show a profitof $2497. He will also get moneyfrom Brightroom for a percentage ofsales of pictures. The expo held theday before helped get more runnersto the race.

Pace Setter (R. Nagengast/M.Adams): No report

Website (E. Neiles): Ed reportedthat we have re-Iaunched the ap­parel page on the website. He hasput the January Pace Setter on thewebsite. He has received no feed­back yet on how people feel aboutit. Vince reported it is a nice featureto click on and view. Ed Gillen re­ported that people were wonder­ing if it was going to continue, andsome said they would rather get thatthan the paper one. We will needto have future discussions on howwe handle this. Ed needs to discusswith server provider how many is­sues we can have on website as ittakes up a lot of space.

Conflicts Committee (c. Terry):Chuck reported that the conflictscommittee met earlier this eveningon the Father's Day race hiringAREEP to provide finish line servic­es and chip timing. Originally therewas a thought that there was a con­flict due to paying a fee to AREEPversus having volunteers. The com­mittee approved AREEP to providethe service but recommend thatDave get a second price to makesure it is a fair price.

Safety (V. Juliano): No report

Unfinished Business:

4.1 Reusable bag proposal-willdiscuss at the next meeting.

4.2 HMRRC Rental of SUNYAlbany Gym. Early last year HM­RRC approved money to rent outthe SUNY gym. Dates and timeswe have been offered now are notgood, so we are not sure if it willbe useable. Vince agreed that it isa moot point right now but worthpursuing for next year. The sched­ule has to align with the basket­ball schedule but we don't have achoice in schedule. The idea was tohave a 2-hour time slot once a weekfor 10 weeks. Josh Merlis will vol­unteer to oversee the runs on anynight except Tuesday night. Nancywill check back with SUNY to see ifthey can get together to discuss andfocus on planning for next year. Shewill also check into other facilities touse besides SUNY.

New Business

5.1 Chip Timing for SmallerRaces- Mike discussed the issue oftiming services and other items thatgo into directing a race. A discus­sion needs to be held about volun­teerism vs paying for services andthat the best interest of club is con­sidered, letting the race directorshave leeway to do the best thing.Sometimes it may benefit the racedirectors to have protocols set upfor them to follow. Mike will set upa committee of some officers, racecommittee chairs and race direc­tors to look at this issue and comeup with a proposal to the club.John Kinnicutt questioned why thiswouldn't fall under the Conflictscommittee. Ed Neiles stated that itwas never designed to specificallyspell out what their duties are. Hesuggested that we need to come upwith specific duties. John Kinnicuttreported that the same concernscome up for other cases. For exam­ple the banquet, picnic, etc.

On March 15th AdirondackUSATF will be having an IndoorTrack meet at SUNY. Email ChrisRush for more info.

Adjourn: Ray Lee made a mo­tion to adjourn the meeting, sec­onded by John Kinnicutt. Meetingadjourned at 8:25 p.m.

Respectfully Submitted,Barb Light, Secretary 0

The Pace Setter - 21

New"~I!I!C

~embersPatrick AmyotDaniel BerheideStephanie BerwickGary BivinsMadeleine BonnevilleFrederick Chu and familyRobert Coleman.Scott CollinsBrenda ConnellyMichael ConwayAndrew CoyRandall CraigDaniel CummingsLori FermanMegan FerryDenise FinnJohn GebhardtJohn GibbonsVince GreenVirginia GreenwoodMary HardingDavid Harris and familyPhilly HefnerDeanna HitchcockAndrew LichtenbergJeff Light and Emily WatterworthMatt MalletElin Mattfeld and familyBill MorelandEric MorganJon MuckellMelanie NedeauNed and Sarah NortonGretchen OliverBrent PavlickJill PedersonJanice PhoenixDonald and Catherine RaddatzLois SatalinoKent SprotberyBrian TrainorMichelle and Timothy UmbaughMonica Vielkind

The Pace Setter - 23

~Gt1lnd PrfxJ)pd~te ~Race #1 Hangover Half 5 Eamon Dempsey Female 40-49 Female 70-79

Marathon 4 Josh Merlis 12 Anne Benson 12 Anny Stockman

January 1, 2009 10 Kari GathenMale 30-39 8 Diane Hanson AGE GRADED12 Aaron Knobloch 7 Lizette Arroyo

MEN 10 David Tromp 6 Chris Varley AFTER 1 RACE:8 Todd Smith 5 Denise lannizzitto

Male Open 7 Brian Northan 4 Mary Fenton Runner Age G12 Tom O'Grady 6 Jonathon Bright 1 12 Anny Stockman 76 F10 Jim Sweeney 5 Jim David Female 50-59 2 10 Susan Wong 61 F8 Joe Hayter 4 Robert Norman 12 Martha DeGrazia 3 8 Kevin Dollard 53 M7 Dave Vona 10 Susan Burns 4 7 Martha DeGrazia 57 F6 Tim Caramore Male 40-49 8 Joan Celentano 5 6 Tom O'Grady 23 M5 Eamon Dempsey 12 Ahmed Elasser 7 Kathrine Ambrosio 6 5 Ahmed Elasser 46 M4 Josh Merlis 10 Steve Becker 6 Barbara Sorrell 7 4 Ginny Pezzula 63 F

8 Jon Rocco 8 3 Anne Benson 43 FMale 30-39 7 Norris Pearson Female 60-69 9 2 Steve Becker 42 M12 Aaron Knobloch 6 Edward Hampston 12 Susan Wong 101 Peter Cure 50 M10 David Tromp 5 Dan Cantwell 10 Ginny Pezzulo8 Todd Smith 4 Russ Hoyer7 Brian Northan Female 70-796 Jonathon Bright Male 50-59 12 Anny Stockman5 Jim David 12 Kevin Dollard4 Robert Norman 10 Peter Cure TOTAL AFTER 1 RACE:8 Lee PollockMale 40-49 7 Brian Teague Female Open12 Ahmed Elasser 6 Mark Warner

12 Christine Ardito10 Steve Becker 5 Ken Klapp

10 Martha Snyder8 Jon Rocco 4 Bill Herkenham 8 Casey Doak7 Norris Pearson 7 Kelly Virkler6 Edward Hampston Male 60-69

6 Colleen Hayden5 Dan Cantwell 12 Tom Adams

5 Erin Rightmyer4 Russ Hoyer 10 John Stockwell 4 Kerry Gebhardt

8 Tom KollarMale 50-59 7 Bob Ellison

Female 30-3912 Kevin Dollard 6 Peter Newkirk

12 Laura Gerson10 Peter Cure 5 Tom Benoit

10 Kimberly Miseno-Bowles8 Lee Pollock 4 Chuck Trimarchi 8 Jess Hageman7 Brian Teague 7 Jessica Mitchel6 Mark Warner Male 70+

6 Sally Drake5 Ken Klapp 12 Bob Husted

5 Ashley Peacock4 Bill Herkenham 10 Wade Stockman

4 Jamie Masson

Male 60-69 WOMEN Female 40-4912 Tom Adams 12 Anne Benson10 John Stockwell Female Open 10 Kari Gathen8 Tom Kollar 12 Christine Ardito 8 Diane Hanson7 Bob Ellison 10 Martha Snyder 7 Lizette Arroyo6 Peter Newkirk 8 Casey Doak 6 Chris Varley5 Tom Benoit 7 Kelly Virkler 5 Denise lannizzitto4 Chuck Trimarchi 6 Colleen Hayden 4 Mary Fenton

5 Erin RightmyerMale 70+ 4 Kerry Gebhardt Female 50-5912 Bob Husted 12 Martha DeGrazia10 Wade Stockman Female 30-39 10 Susan Burns

12 Laura Gerson 8 Joan CelentanoTOTAL AFTER 1 RACE: 10 Kimberly Miseno-Bowles 7 Kathrine Ambrosio

8 Jess Hageman 6 Barbara SorrellMale Open 7 Jessica Mitchel12 Tom O'Grady 6 Sally Drake Female 60-6910 Jim Sweeney 5 Ashley Peacock 12 Susan Wong8 Joe Hayter 4 Jamie Masson 10 Ginny Pezzulo7 Dave Vona6 Tim Caramore

The Pace Setter - 25