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The Greater Rochester Track Club Rochester, NY www.grtconline.org July 2010 ‘Tis the Season... JP Morgan Chase Corporate Challenge page 20 McMullen Mile page 22 ...to be Racing! Lilac 5k/10k page 16 INSIDE: GRTC-sponsored relay teams (page 5) Eclectic Runner: Walk a DailyMile in his shoes (page 6) Double the fun with RROY in July! (page 12-14) Is your brain on your side? (page 10) BOARD OF DIRECTORS The GRTC newsletter is the official news-magazine of the Greater Roches- ter Track Club. Membership in the GRTC entitles one to receive the GRTC newsletter which is published 10 times per year. Past President Tom Perry email@example.com Articles and Photos for publication are welcomed and encouraged. Send 585-388-5270 electronic files to Traci Walker. Photographic files should be in JPG or TIF format. Vice President Doug Jones firstname.lastname@example.org 585-248-5065 Race Calendar Information: There is no charge for listing a race on the official Rochester Race Calendar. Send e-mail with all pertinent race infor- Vice President, Wilt Alston email@example.com mation to Matt Davis. Merchandise 585-663-9025 Race Entry Forms can be published in the newsletter for a fee. Send elec- Secretary, Bob Dyjak firstname.lastname@example.org tronic form (in WORD or PDF) to Traci Walker and remit payment of $30 Spring Track 585-225-6560 for single page or $45 for two page entry to GRTC c/o Tom Gibson, 3600 E. Ridge Run, Canandaigua, NY 14424. Treasurer Craig Litt email@example.com 585-737-0577 Race Entry Form Restrictions - In order for GRTC to qualify for bulk mailing rates as a not-for-profit organization, the USPS requires that we Newsletter Traci Walker firstname.lastname@example.org strictly adhere to the following qualifications: 1. Conditions of awards must 315-576-1513 be clearly stated. 2. There must be no reference to drawings that might conflict with Postal Service regulations, especially the use of the term Membership, Roger Howe email@example.com “raffle.” 585-563-6263 Race Calendar Matt Davis firstname.lastname@example.org Advertising from commercial sources will be accepted at the rates listed below. Submit ads to GRTC c/o Tom Gibson, 3600 E. Ridge Run, Advertising Tom Gibson email@example.com Canandaigua, NY 14424 . Awards Banquet Pete VanPeursem firstname.lastname@example.org Size of ad _______1 mo. 3 mos. 585-594-4197 5” x 7.5” (1/2 page) $50 $135 5” x 3” (1/4 page) $25 $70 Webmaster Roger Howe email@example.com 3.5” x 2” (business card) $15 $40 RROY Deb Wyspianski firstname.lastname@example.org Newsletter Deadline is the 1st of the month for inclusion in the issue for the following month. For example, articles and race forms for the April issue Members at Large Dick Lewandowski email@example.com must be submitted by March 1. 585-426-6228 Available for Rent - Finishing line clock and Chronomix time recorder at Deb Wyspianski firstname.lastname@example.org $75 each. Race directors willing to provide GRTC members a $3 pre- 585-764-0263 registration race discount can rent the clock and Chronomix for the dis- counted fee of $75 for both. Contact a Board member for more info. GRTC Contacts: Individuals are listed under Board of Directors. GRTC Board of Directors Meeting Tuesday June 1, 2010 Present: Deb Wyspianski, Dick Lewandowski, Tom Perry, Roger Howe, Wilt Alston, Craig Litt, Traci Walker New Business: - Deb has decided to step down as president. Discussion of new president, Wilt Alston. Deb will remain as board member and help out. - GRTC DailyMile experiment initiated by Tom. “Social Networking” site for runners has log book features as well as “Facebook” style networking capabilities. Tom will include a description and invitation to GRTC members in his next column. Continuing Business: - Lilac races follow-up: Per Wilt, race day went well. There were enough volunteers. - Boilermaker Bus update: A 54-passenger bus has been reserved, registration is open on Active.com, through contacting Wilt or at FleetFeet. - Corporate Challenge water stop: Dick has lined up volunteers. They are all set to go. - Trail Advocacy” Per Tom, there are no major developments at the moment. Clover ramp is open, with finishing touches in progress. - Freezeroo Race Director: continue to spread the word to interested parties. Deb will help out with finding a new director and offer assistance & advice. Membership: 417, per Roger Treasurer’s Report: 2009 profit & loss sheet reported by Craig. Merchandise: Wilt has ordered new singlets. An inventory of existing merchandise is needed. Minutes respectfully submitted by Traci Walker President’s Column By Deb Wyspianski This issue should be appearing just as we head into the summer. Spring is coming to a close marked by the completion of the Medved Lilac 10k and The Chase Corporate Challenge. The GRTC Spring Track is coming to its finale with the Charlie McMullen Mile. The Fourth of July will bring a host of races and celebrations. The Fleet Feet Fire Cracker Five Mile as part of the RROY Series will be on the 3rd of July followed closely by the annual Boilermaker Bus trip on July 11th. These are just the first of many fun filled weekends this summer. This issue will also be the completion of my Presidents Column. I am handing the baton to Wilt Alston, the current VP. I am truly proud to have been able to represent a part of the Rochester running community. Although I have given and will continue to give my support to the club and the running community, I have not been in the heart of the activity for awhile now. I miss the positive energy, the camaraderie and the friendly but competitive fuel that flows from it. I am hoping that eventually I will integrate that into this new phase of my life. I plan to continue to be a part of the GRTC Board of Directors but in a somewhat diminished capacity. I have already relinquished my Freezeroo Race Director responsibilities, but will continue to help find another interested director. Both roles have given me a lot of great memories, lessons and friends. Thank you to all of you who have stepped up over the years and helped out. You all are the rea- son for GRTC’s mission in making Rochester the greatest place for runners to live, and also the reason for the mission’s success. You are a wonderfully eclectic community that I am proud to be a part of it. Thank you all and I hope that you will continue to support GRTC with the same enthusi- asm I have witnessed. I think that our new leadership by someone who is in step with the changes and the pulse of our running body will renew our spirits and generate new ideas and enthusiasm. See you on the roads and trails, Deb 2 ! te ates No t d n di f f er e Join us SATURDAY, July 3rd for Fleet Feet FireCracker 5 Mile AND SUNDAY, July 4th for Brighton Chamber of Commerce 5K Race Information at www.fleetfeetrochester.com or www.yellowjacketracing.com 2210 Monroe Avenue•Rochester, NY 14618•(585) 697-3338 •www.fleetfeetrochester.com Hey, everybody: The Boilermaker Bus is Back! Don’t be like this guy! (Get ON the bus.) JULY 11, 2010 To reserve your seat, sign up in person at Fleet Feet Sports, 2210 Monroe Ave, Rochester. OR, contact Wilt Alston at email@example.com 585-663-9025 See the June 2010 issue of KEEP TRACK for itinerary details! GRTC-Sponsored Relay Teams Relay runs are about the most fun you can have running with friends. The shared effort bonds runners together in a unique and lasting way. Each year the GRTC sponsors teams in two local relay races: Rochester Marathon Relay (www.rochestermarathon.com) on September 12th. Four-person teams run four legs of 6.0 to 7.5 miles. Shuttle buses are provided to drop off and pick up run- ners at the exchange points. Team entry fees are $120 before July 31st and $160 before August 28th. Marathon team categories are Male Open, Female Open, and Mixed Open; Male Masters, Female Masters, and Mixed Masters. The GRTC will sponsor up to three teams, limited to one team per category. Preference on sponsored teams will be given to those who sign up before July 31st. The Club will pay half of the team entry fee and will provide a GRTC singlet to each runner who needs one. Fleet Feet Sports Relay (www.canlake50.org/Relay) on October 9th. Teams are limited to a maximum of five runners with each team member running 2 legs of varying lengths and diffi- culties on the roads around Canandaigua Lake. Teams provide their own transportation so members get to spend the whole day together… driving around the course, taking photos, cheering on the runners, hanging out with other teams while waiting for their runner at the ex- changes and sharing good food and stories at the post-race feast. Team entry fee is $12 per runner before September 22nd and $15 before October 7th. The GRTC will sponsor one team of up to five runners. The Club will pay the entry fee of each runner and will provide a GRTC singlet to each runner who needs one. Preference on the team will be given to runners who sign up before September 22nd. In 2009 GRTC teams placed 5th and 6th among 116 teams in the Rochester Marathon Relay. GRTC Team #1 finished in 3:26:43 and was the winning team in the Mixed Open category. GRTC 50 Plus, with all runners over 50 years of age, finished 2nd in the Male Masters category in 3:27:47. At the Fleet Feet Sports Relay in October, the five men on the GRTC Veterans team (average age 51.6 years) ran 50 miles around Canandaigua Lake in 5:29:04 (average pace 6:35 per mile). They not only set a new 50+ age group record, they won the race in the sixth best time ever. GRTC members of all abilities and ages are welcome to join teams for both races in 2010. Inter- ested runners are strongly encouraged to apply immediately to secure a spot. Contact Team Coor- dinator Tom Perry (585-410-0584; firstname.lastname@example.org) for more information and to sign up. “I run so my goals in life will continue to get bigger instead of my belly." - Bill Kirby The Eclectic Runner by Tom Perry Each month in this space I share the best of my recent postings in The Eclectic Runner Blog which appears on the GRTC website (www.grtconline.org). The content varies widely from month to month, hence the title. Daily Mile – Running Log meets Facebook Many runners keep logs of their daily runs. Having a blank space to fill in a log- book can be a strong incentive to get out the door when it’s raining or your en- thusiasm is waning. Having a record makes it possible to review your training before an important race and get insights about what worked or what went wrong. And, the record makes it possible to recall so much more about the great experiences you had running months, years and even decades ago. A few “old school” folks still write up each run in a logbook. Some of us track our mileage in a spreadsheet. A few use a log application running on a PC or Mac. And more recently, we have seen the emergence on online logs like Motion Based (www.motionbased.com), which cater to runners who want to upload data from their GPS watches. Daily Mile has pioneered a new category of online logbooks. At heart, Daily Mile is like a specialized version of Facebook for athletes. It fits into the category of “social media” but, instead of sharing videos of pets & children, Daily Mile members share their daily runs and race plans. I have been using Daily Mile for about six weeks, long enough to get a sense of its strengths and weaknesses as a logbook and, more importantly, its promise as a way to connect with running friends. I will comment first on Daily Mile as a logbook. Daily Mile (www.dailymile.com) is a web application that displays in your favorite browser. Use of it is free and the only personal information you have to supply to create an account is an e-mail address. So far there’s no advertising on the site. Daily Mile is more than adequate as a basic logbook but lacks ad- vanced graphing and reporting features you would expect in an application you pay for and install on your computer. The image at the right shows the basic form for “Manual Input” of a workout. You can enter as much or as little information as you wish. The button for Advanced Options gives you additional fields for tracking gear use, average and maximum heart rates, perceived effort, automatic calculation of calo- ries burned, weather conditions and optional key words (e.g., “race”) to aid in searching your work- outs. The “Add Route” tab gives you a Google Maps fea- ture to create a map of a route and save it for later selection. You can also create a route by uploading a gpx file. “Sync Device” supports automatic upload from either Garmin gps or Nike+ devices. You need to first create a free account at Garmin Connect or at Nike+. I’ve been using Sync Device with both a Garmin Edge and Gar- min Forerunner. After I created the Garmin Connect account and shared the account name and password with Daily Mile, I’ve been able to quickly and easily upload basic information about my runs and rides. Note: Daily Mile does not support display of more advanced data such as summary data for individual laps, heart rate graphs, speed graphs, and elevation. If you use these data, you will want to also continue using a more advanced log application like Garmin Connect or SportTracks. Continued on page 8... CROSSWINDS 5K Proceeds benefit the Sands Cancer Center Saturday, September 4, 2010 WHERE: Crosswinds Wesleyan Church, 3360 Middle Cheshire Road, Canandaigua, NY PRE - REGISTRATION FEE: $15 (GRTC members - $13 ) DAY of RACE REGISTRATION FEE: $20 (GRTC members –$15 ) REGISTRATION / CHECK-IN on RACE DAY: 7:00 am - 8:45 am, Race starts at 9:00 am AWARDS: Overall Male, Overall Female, plus Top 3 Finishers (male/female) in each category QUESTIONS: call: Bob or Becky Andrus (585) 229-2475 e-mail: crosswinds5K@gmail.com log onto: www.crosswindsonline.org Computerized Race results by PCR Timing This course is certified to be accurate by the USAT&F/ Road Running Technical Council NY02025AM …………………………………………………………………………………………………………………………… (detach and mail) Please make checks payable to: Crosswinds 5K Mail to: Crosswinds 5K 3360 Middle Cheshire Road Canandaigua, N.Y. 14424 (Please PRINT) Name _________________________________________________ Age on Race Day _______ Address ______________________________________________ E-mail _______________________________________ City _______________________________ State ________ Zip ______________ Phone _(_____)_______________________ Male Female Date of Birth ______/______/_______ Category - (circle one) 9 & Under, 10 - 14, 15 - 19, 20 –24, 25 - 29, 30 - 34, 35 - 39, 40 – 44, 45 – 49, 50 – 54, 55 – 59, 60 – 64, 65 – 69, 70+ Check here if you wish to include an additional donation Shirt Size - (circle one) S M L XL XXL to the SANDS Cancer Center-- add’l mount:___________ Waiver and Release: I understand that running a road race is a potentially dangerous activity. I should not enter and run unless I am medically able and properly trained. I assume all risks asso- ciated with this, including, but not limited to : fall, contact with other runners, humidity, temperature, foul weather, traffic and road conditions; all risks being accepted by me. Having read this waiver and knowing these facts, I for myself and any entitled to act on my behalf, waive and release Crosswinds Wesleyan Church, City of Canandaigua, Town of Canandaigua, County of Ontario, State of New York, Ferris Hills at West Lake, the race directors, sponsors, and volunteers and their representatives and succes- sors from all claims and liabilities of any kind arising out of my participation in this event. I further grant permission to all foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any purpose whatsoever. I understand that all entry fees are non-refundable. Signature: ______________________________________________________ Date: ________________________ (Parent or guardian must sign if under 18 yrs. of age) OFFICE USE Date :_____________ Amt Paid :___________ Check # ___________ Cash Eclectic Runner continued from page 6... Once you have entered a workout, you have several possible views of your activity (and the activity of anyone you have “Friended”). The Profile page (shown below) lists your recent workouts. The graph at the top of the page shows a simple summary of your workouts one week at a time. If you let your cursor hover over a daily entry, a summary pops up for the workouts on that day. You can page back through your training a week at a time. Once you have entered a workout, you have several possible views of your activity (and the activity of anyone you have “Friended”). The Profile page (shown below) lists your recent workouts. The graph at the top of the page shows a simple summary of your workouts one week at a time. If you let your cursor hover over a daily entry, a summary pops up for the workouts on that day. You can page back through your training a week at a time. Continued... The Training page has three different views of your workout data: Analytics – simple graphs of distance, page, time, feeling, etc, List – a table listing of your training log entries that you can print or copy & paste into Excel, Leader Board – you vs. your "friends" The Community menu on Daily Mile has options to find Routes saved by others, locate People to “friend,” setup Challenges, list Events you plan to run, contribute to online Forums, or join a Group. You will find more about Groups and an invitation to join the Greater Rochester Track Club group on Daily Mile below. The GRTC on Daily Mile One of the goals of the Club has long been to increase the social connection and camaraderie of members. After a trial use of Daily Mile by the board of directors, we have created a Greater Rochester Track Club group to enable sharing of run and race experiences among interested GRTC members. Benefits. After you join the GRTC group, you will be able to find other club members on the GRTC Group page. You can select a member and go to the personal Profile page of the member and can comment on his/ her workout log entries. You will be able to send messages to other group members. Members will also be able to post to a GRTC group discussion board. The Group page includes a Leader Board listing the number of miles each member has run so far this week. Club members can join the Daily Mile GRTC Group at any time and, did we mention, it’s FREE. How to Join. It’s simple and will only take a few minutes. Create a Daily Mile Account: If you don’t already have an account on Daily Mile, go to www.dailymile.com and click on the “Sign Up Free” button. Fill out the form. You will need to provide a valid e-mail address. After you complete the form, you will receive confirmation e-mail from Daily Mile. Click on the link in the confirmation e-mail to activate your account. Go to the Groups page: Log in to Daily Mile. Click on the Community menu at the top of the screen. Select Groups in the drop down menu. Find the GRTC Group: Type GRTC in the search field and click the Search button. Click on the Greater Rochester Track Club logo or name in the Search Results. Join the GRTC Group. Click the Join button. Daily Mile Tips. You can limit the e-mail notifications you receive, edit the items on your Profile page, change your password and make some minor privacy adjustments via the Settings menu. You can “Friend” other runners so you can more easily share info with them. Same as on Facebook, don’t post anything on Daily Mile that you wouldn’t want your mother to see. Continued on page 15... THE PSYCHOLOGY OF NUTRITION AND WEIGHT By Deb Iovoli, MS,RD,CSSD,CDN A lot of people ask me what kind of Nutritionist I am. As a Sports Dietitian, I specialize in ath- letes, but also help those with weight issues and eating disorders. My nutrition degree entailed many science courses; biology, chemistry, microbiology, biochemistry, organic chemistry, physiology, to name a few. This allows me to understand how the nutrients in our food are digested, absorbed, and metabolized in our bodies. Nutrition is an ever-changing field with new scientific research coming out daily. It can be very confusing to the general population without the science background. It’s sometime tough for even me to decipher what’s factual and what’s hype at first glance! I do make a strong effort to keep up with the most recent nutrition science with various reputable journals and newsletters. As a good clinician, I don’t put stock in the results of a single study but know it must be replicated numerous times to hold any merit. So to answer the original question of what kind of Nutritionist I am, I would say I am trained in Western medicine but I am open to alternative medicine as well. I guess I would say I’m East meets West… I’m certainly not the “food police”. After counseling 1000’s of individuals, I have come to the conclusion, along with research showing evidence, that it is more than calories in equal calories out regarding weight. There are just too many variables; hormones, medicine, stress, emotions, sickness, individual metabolism and activity factors. Some of these can be theoreti- cally accounted for while others cannot. I believe a person’s emotional well-being must be addressed before they can change their outer or physical ap- pearance. When I consult with a client I discuss; nutrition and fitness goals, motivating factors, individual strengths, obstacles, and ways to overcome those barriers along with the typical objective data like height and weight. I ask them, “If I could wave a magic wand, what would (name of client) look like, feel like, and be do- ing?” Really, what I am often asking them is “What is your wildest dream?” “What do you want to become and achieve in your life?” That leads to “What is stopping you?” Many people have tremendous self-doubt. Honestly, they have so much negative self-talk going on they will con- tinue to fulfill these thoughts without change. “I will never lose any weight!” “I’ve always been fat”. This often leads to tears and some deep emotions often going back to their childhood upbringing and thoughts that often surprise even the client. I feel like a psychologist at times and I find the psychology of nutrition counseling fascinating! I enjoy getting in- dividuals to open up and share their secret dreams with me. It’s exciting helping them to achieve their nutrition and fitness goals as well as understanding where they are coming from both physically and mentally. However, as I said, I believe one must learn to understand and appreciate who they are NOW before conquering the outside physical form. This often takes a lot of work; daily positive affirmations, self-healing, and learning to truly love who they are before any change takes place. I encourage my clients to take five minutes or more every day to visualize that person they wish to become. What does that person look like? More importantly, what does that feel like? Do you feel strong, lean, and confident? How do your clothes feel? How are others responding to you? Do you feel proud of all of your incredible accom- plishments? It may sound hokey but I’ve seen it work. Clients improve their self image, have more energy, ap- preciate their bodies and take care of it by eating nourishing, healthy foods, and that leads to weight loss. On the other spectrum, those individuals with poor self-worth sabotage their diets, look at food as either “good” or “bad”, feel guilt or shame when they don’t adhere to a certain “diet”, or do not value their self enough to eat well, as in some eating disordered clients. So much of body weight has to do with self-esteem and self worth. Some individuals call themselves overweight as a security blanket. This lowers their expectations of themselves and what their body is truly capable of achiev- ing. By helping these clients come out of their comfort zone, with slow baby steps, it can gradually increase their self-esteem and confidence. I’ve witnessed this with my Moms In Motion running and multi-sport group when someone runs their first mile without stopping, completes their first 5K, or learns how to swim. The sense of ac- complishment empowers them to achieve new goals. Others hold on to their weight as a way of distracting them from their real problems. Those 10# are not so bad compared to the financial or marriage problems they may have, for example. I hope this article inspires you to start thinking about who you may want to become or what you want to achieve physically, your health, or your secret life ambitions. Practice positive affirmations and visualize them. Whether it is to lose weight, develop more muscles, or accomplish an unimaginable goal, if you can dream it, you can achieve it. What’s stopping you? Deb is Rochester’s only Board Certified Specialist in Sports Dietetics, adjunct at Monroe Community College as well as Rochester Moms in Motion Team Leader. She enjoys helping athletes become successful with food choices, body weight and composition, for optimal health and performance! Please contact me for questions or article ideas. email@example.com 585-749-6400 "Methinks that the moment my legs began to move, my thoughts began to flow." - Henry David Thoreau 2010 Rochester Runner of the Year Series Sponsored by Innovative Edge Sports and the GRTC March 13 Johnny’s Runnin’ of the Green 5 Miles March 28 Fleet Feet Spring Forward 15K 9.3 Miles May 23 Medved Lilac 10K 6.2 Miles June 10 Charlie McMullen Mile 1 Mile June 20 Medved 5K to Cure ALS 3.1 Miles July 3 Fleet Feet Firecracker 5 Mile 5 Miles July 24 Medved 10 Ugly Men 5K 3.1 Miles August 14 Jenny Kuzma Memorial Bergen 5K 3.1 Miles September 4 Fleet Feet Summerfest 12K 7.45 Miles October 16 Run for Hospice 5K 3.1 Miles November 25 Race with Grace 10K 6.2 Miles Fleet Feet Sports FireCracker 5 Mile Rochester Runner of the Year 2010 Race #6 by Ellen Brenner‐Boutillier It is a great honor that this year the Fleet Feet Sports FireCracker 5 Mile was asked to be in the Rochester Runner of the Year Series. This year’s event is SATURDAY, July 3rd, YES SATURDAY, in Fairport, NY! This is the first time a July 4th event has been part of the series (even though it’s on July 3rd). The FireCracker 5 Mile has been around for over 32 years, exact year is unkown. As I write this now, I am looking at the 1978 “US Post Office mailed” results and letter from Perinton Chamber of Commerce President Tom Kennel. Yup, for those that remember, once upon a time results weren’t posted at the race site after the race but mailed to you a few days and maybe weeks later. That year there were approximately 309 finishers. The awards were given to top 3 Overall Men and top 3 in 10 year age groups for the men; meanwhile the women’s awards were top 3 for Under 30 and Over 30. Not sure what happens when you are 30 and a female J. There was even a parent/child division and a husband/wife division. The results do not denote if you were a male or female nor your age, just your finish position. However, they did provide a graph of the age grouping breakout. Interestingly the largest age group was 30‐39, by far. Nowadays, 40‐49 is the most popular age group for most events. If you are a race history statistics geek, that year the top 3 men were: Paul Stemmer (25:39), Bruce Baden (26:12), Derek Frechette (26:38). That year Scott Bagley won the under 15 category in 28:19 and the late Pete Glavin was 2nd in that AG in 28:29. Roberta Kirsch was the fastest woman (32:18), although for the results she won the Under 30 cate‐ gory not Overall Female. Second fastest female time was Anne Bartsholts (33:46) and Beth Dwyer (33:47) – also cate‐ gorized in the Under 30 grouping. It should also be noted there were only about 30 female finishers. It is so interesting to see these results, not only the manner in which they were done, but some of the names from yesteryear and even some folks who are still racing today such as: Tom Lamme, Jim May, Mike Reif, Pete Leonard and Scott Bagley. Flash forward 20 years, 1999ish, and that was when Boots took the event over from Buzz Schild. At the time the race had about 250‐300 finishers, Scott Bagley was winning the event and not just an age group award, the results looked similar except the gender and age were added, and women were able to get “Overall Female” prizes vs. Over/Under 30. There still wasn’t chip timing in our area and the internet started to become a vehicle to promote events, although minimally. Flash forward 10 more years and now it’s 2010. Now what? There are over 500 participants, more women are partak‐ ing, age groups are 5 year age groups, chip timing is the norm, shirts have changed to tech tops for early entrants and internet is almost the sole source for race info. But in those 30 some odd years, what’s remained the same. On July 4th (or July 3rd when July 4th falls on a Sunday) peo‐ ple arrive to Fairport, NY to register, run 5 miles with their families, their friends and neighbors and finish in Perinton Park just in time to head down to Main Street and check out the parade in celebration of Independence Day. The real‐ ity is – it’s a Holiday Tradition for Rochester hence why it’s been around so long. Through the years, we’ve seen the changes in technology, goodies and demographics but it’s still the same great race, with great competition, with fami‐ lies and friends on a holiday to celebrate our Independence as a country. We invite you this year to join us Saturday, July 3rd for this long standing tradition. Bring your family, bring your friends and enjoy the day! Race Info & Details can be found at www.yellowjacketracing.com DOUBLE YOUR RROY FUN THIS MONTH!! RROY Race #7 Medved Ten Ugly Men 5K Race Preview Can you say party???? Join us for one of the area’s best summer parties, which will be held on Saturday July 24th at 9 am in the Genesee Valley Park. Proceeds from this event will benefit The Bright Eyes Fund for pediatric brain tumor treatment at Golisano Children's Hospital, Wilson Commencement Park, Equicenter, St Mary’s Oncology Center and Juvenile Diabetes Research Foundation. Pre Registration Pre entry race fee is $18 and $20 on race day Race/Festival Combo Tickets are available: $40 pre registered; $50 on race day Kids 13 and Under 1K race starts at 10 am; $5 payable on race day Packet Pick Up In store packet pick up held at Medved Running and Walking Outfitters on Friday July 23rd from 10 am to 8 pm Race Day registration begins at 7:45 am at the Roundhouse Pavillion in Genesee Valley Park. Awards Cash awards given to the top 3 male and female finishers: ($125-$75-$50) Merchandise awards given to the top 3 in each age group. Beat the Uglies Free entry into the Festival to any runner who beats the Ugly Relay Team Team Relay 10 teams will race against the TUM Relay Team Each team member will race for about 3/10 of a mile Beat the Uglies and win two tickets per team member to the Festival Be the #1 team and win 10 VIP tickets, prizes or cash (TBA) Team must obtain a minimum of $1,000 in sponsorships For details call Alan at 279-8282 Race Amenities First 400 registered runners receive a Mizuno Performance Short Sleeve Shirt Post race food and refreshments DJ playing music at the Roundhouse Pavillion On course water stop Professionally timed by PCR Timing Eclectic Runner continued from page 9... Boston Qualifying Times Unfair for Older Women? Qualifying for the Boston Marathon is the goal of many runners. As you are probably aware there are different qualifying times for men and women in various age groups. Table 1 shows the qualifying times for each male age group. Also shown is the corresponding Age Performance Percentage (AP%) calculated for each qualifying time using a World Mas- ters Athletic Age-Grading Calculator. If the qualifying times for each age group are fair, that is, equally difficult to achieve, we would expect the Age Perform- ance Percentage to be approximately equal for all of the age groups. Notice that this is the case for all but the very old- est of the male age groups. The AP% only goes above 68% for runners age 75 and above. Table 1. Men's Boston Qualifying Times Age 18-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70-74 75-79 Time 3:10 3:15 3:20 3:30 3:35 3:45 4:00 4:15 4:30 4:45 AP% 65.4% 64.5% 65.9% 65.5% 67.0% 67.1% 66.2% 65.6% 66.0% 68.5% Table 2 shows the same data for women. A careful look at the times for each age group will reveal that the Boston Ath- letic Association simply added 30 minutes to the qualifying time for each men’s age group. But does that simple addition result in qualifying times that are fair across all age groups? The AP% for each women’s age group strongly suggests that is not the case. Women in the younger age groups (18-34 and 35-39) appear to have much easier target than older women and a slightly easier target than the men have. And, most notably, the task of qualifying for Boston gets progres- sively harder for each successive age group above 45-49. At the extreme, a woman in her 80’s has to run a time close to the USATF marathon record just to qualify for Boston, e.g., the women’s 80-84 record is 5:10:04 and the 85-89 record is 6:53:50. Table 2. Women's Boston Qualifying Times Age 18-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70-74 75-79 Time 3:40 3:45 3:50 4:00 4:05 4:15 4:30 4:45 5:00 5:15 AP% 61.9% 62.4% 64.3% 65.5% 68.5% 70.7% 72.3% 75.3% 80.3% 88.0% Table 3 shows a set of women’s qualifying times that would be approximately as “fair” as the corresponding men’s quali- fying times. Notice that younger women would have to suck it up and run slightly faster to qualify. And each women’s group age 50 and above would get significantly more time. Table 3. Hypothetically "Fair" Women's Qualifying Times Age 18-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70-74 75-79 Time 3:30 3:40 3:50 4:00 4:15 4:35 5:00 5:25 6:00 7:00 AP% 64.8% 63.8% 64.3% 65.5% 65.8% 65.5% 65.1% 66.1% 66.9% 66.1% Technical Details. The WMA Age-Grading Calculator used in the analysis can be found here: http:// www.howardgrubb.co.uk/athletics/wmalookup06.html. The upper age for each group was used in the calculation, e.g., for the age 40-44 group, the calculation was made using age 44. For the 80+ age group, AP% was calculated for an 84 year old. The qualifying time used in the calculations included the extra 59 seconds that the Boston Marathon allows, e.g., the actual qualifying time for an 18-34 male is 3:10:59 or under. Another Year – Another Comeback Things are looking up. See the online version of this blog for the latest news. You can also follow my training and racing on Daily Mile. My Running Bio See the online version of this blog for a major update of Part 2 – Discovering Ultras published in the June newsletter. I’ve added lots of photos and additional information about the ultrarunning scene in the 1980s. You may also find an early version of Part 3 online. Feedback Questions? Comments? Suggestions for future columns? Send to firstname.lastname@example.org Medved Lilac 10K & 5K Family Fun Run Race Recap By Dan Medved Who says you can't go home again? Greece native Jeff Eggleston, now living and training in Flagstaff, Arizona re- turned to Rochester to win this year's Medved Lilac 10K, which was held on Sunday May 23, 2010 in Highland Park. Jeff won the race in a time of 30:09, a very impres- sive performance given the humidity and the uphill climb that brings the runners back into the park. For the first mile or so, Eggleston ran among a pack of run- ners until he and Jason Lokinatom broke away from the pack. Lokinatom, who came in for the race from Troy, Ohio was the 2009 Buffalo Marathon Champion. Just past the two mile mark, Eggleston made his move and opened up a 15 to 20 second lead. Eggleston would end up holding that lead winning the race by 20 seconds over Genna Tufa, who ran 30:29. Dennis Pollow, Jr. (30:40), Jordan Davis (last year's New England runner of the year) (30:50) and Dominic Luka (30:56) rounded out the top five. This year's field was the deepest we have had on the elite level in many years, making Eggleston's 20 second victory even more impressive. The women's race saw Salome Kosgei outlasting last year's runner up Miemtsehay Misganaw to win the race. Kosgei finished in a time of 33:44, 8 seconds ahead of Misganaw. Rounding out the top 5 was Serkalem Abrha (34:48), Laurel Burdick (34:56) and the winner of the Mt. Goat race held in Syracuse in early May, Emily Lasala (36:07). The 5K race was the first race of the day. Steve Strelick won his third consecutive Medved Lilac 5K Fam- ily Fun Run. Steve is a Greece native, who is now living in Allison Park, PA. He ran the 5K course in a time of 15:37. The women's winner was Katie Derusso (18:39). This year's Lilac weekend was a very special one for everyone here at Medved. We had the privilege to host running legend Dick Beardsley, which quite simply was an amazing experience. Dick has such a warm personality and genuinely loved sharing his experiences with everyone he met. Dick spent Friday and Saturday in our store during packet pick up and also participated in a group run open to the public on Friday. On Saturday evening, Dick spoke about his life at Nazareth College. On race day, he ran the 5K race, was the official starter for the 10K race, signed countless autographs at the Medved race tent and helped with the awards ceremony. Dick is a tremendous ambassador for the sport we love so much and it was a pleasure to spend some time with him. Prior to the start of the 10K race a moment of silence was held for Pete Glavin who passed away on April 23rd. Pete was a long time participant in this event and also the Race Director for several years. I had the opportunity to work with Pete on this race for several years and I know how much this event meant to him. He would have really en- joyed seeing the size of the crowd (over 2500 registered between the two races), the smiles on every- one’s faces and since Pete was quite the accomplished runner himself, the quality of the elite field. I would like to thank all of the volunteers, many of whom help out year after year. Many of our volun- teers came from the Greater Rochester Track Club and the Genesee Valley Harriers, two organizations who help make our running community so great. Thank you also to our friends at the Lilac Festival, New Balance and USATF Niagara Association for all of your enthusiastic help and support. Finally, thank you also to all the participants. We hope everyone who came out had a great time and we will see you next year. Save the date: next year’s race will be held on Sunday May 22, 2011. Photos courtesy of Peter Haggerty and Dan Medved Dr. Tina Shores Helping athletes perform at the Dr. Colby Shores next level! -Board Certified Sports Chiropractor New state of the art facility We utilize an advanced technology that scans your spine and delivers a computerized image system giving us an objective assessment. Now on site Acupuncture, Massage therapist & Cold Laser Therapist. ART® Certified American Chiropractic Board Call today for an evaluation! Of Sports Physicians™ 190 Perrin Drive • Rochester, NY 14622 (585) 544-1540 Shannon McHale Sarah Nazarian-Elliott Jennie Donofrio in 3rd for the women 2010 Charlie McMullen Memorial Mile Thursday June 10, 2010 Nazareth College Track See results of all races at: www.grtconline.org RACE CALENDAR Date-Day-Time Event Distance Contact Cost Race Location Saturday, June 26, Lifetime Assis- 5K Kathy Miller, Coordinator $17 pre- Greater Rochester Inter- 2010 tance "Airport 5K of Development registration fee national Airport, Roches- Run/Walk" kathy.miller@lifetimeassis by midnight on ter, NY tance.org 6/21; $20 regis- tration fee through 6/26; $5 Kids Fun Run (children under 12) Saturday, June 26, Marathon's 5K 5K Todd James Pre-registry: $20 Marathon High School, 1 2010 Run for the Race Day En- East Main Street, Mara- Scholars email@example.com tries: $20. Reg- thon, NY 13803 istration on the village green at the high school until 8:30 AM. Sunday, June 27, Harborfest 10k 10k Charlie Andrews $10 for pre, $15 Sandpiper Shelter in On- 2010 www.gvh.net Day of. $5 Extra tario Beach Park for Tshirts Saturday, July 03, Finger Lakes 25K, 50K, Christine Reynolds received by Finger Lakes National 2010 Fifties 50Miles firstname.lastname@example.org 6/25/2010: $45 Forest, Hector, NY for 50Miles/50K, $35 for 25K; re- ceived after 6/25/2010 & race day: $55 for 50Miles/50K, $45 for 25K Saturday, July 03, Fleet Feet Fire- 5 Mi Greg Buzulencia $18 if Pre- Perinton Park, Fairport, 2010 cracker 5 mile events@fleetfeetrocheste registered by NY r.com June 20th, $20 June 21st - July 3rd and $25 day of Saturday, July 03, Springwater 5K James Bowers Registration Can sign form on day of 2010 Freedom Run PO Box 30 $15.00 race. 2010 Springwater, NY 14560 Registration begins at James.email@example.com. 8am com Sunday, July 04, Brighton Cham- 5K Greg Buzulencia $18 if Pre- Brighton High School, 2010 ber of Com- events@fleetfeetrocheste registered by Brighton, NY merce July 4th r.com June 20th, $20 5K June 21st - July 3rd and $25 day of Sunday, July 04, Firecracker 4 4 Mile Bob Vanderminden $20 for pre- Saratoga Springs City 2010 firstname.lastname@example.org registration by Center, 522 Broadway, om 7/2; $25 day-of Saratoga Springs, NY race 12866 See www.grtconline.org for more race details and additional listings! Date-Day-Time Event Distance Contact Cost Race Location Sunday, July 04, Irondequoit July 10K & 2 mi Charles Tanck June 26 to July Irondequoit, NY 2010 4th Races 585-467-4993 3, $18.00/ person, $52.00 family rate, Race Day $20.00/ person, no family rate Sunday, July 04, Sodus Bay Light- 5K David Klaver $15 pre- Sodus Bay Lighthouse, 2010 house 25th Anni- email@example.com registration by Sodus Point, NY versary 5K Run, 6/30/10; $20 sponsored by day-of-race McDonald's of Wayne County Friday, July 09, The Downtown 1 Mi John Hutchings Downtown Fitness Club 2010 Fitness Club firstname.lastname@example.org East End Mile Saturday, July 17, Canandaigua 1/2 mi, 1 mi, Vern Hecker Kershaw park, at the north 2010 Open Water 2 mi vheck- end of Canandaigua Lake, Swim email@example.com Canandaigua NY Sunday, July 18, Jungle Jog 5k 5K Yarille Ortiz yor- $20 through Race begins in the lower 2010 firstname.lastname@example.org 7/17/10; $30 day park and runs through the of race 7/18/10 Zoo Sunday, July 18, Oatka Festival 5K (3.1 mi) Patrick Privatera $15 pre- LeRoy High School Cross 2010 5K sponsored by email@example.com registration; $18 Country Course LeRoy Physical day of race; Therapy & Vil- teams $10/ lage Fitness person in ad- vance only Wednesday, July Fleet Feet Dirt 4-7 Mi Greg Buzulencia $10 Devil's Bathtub Shelter, 21, 2010 Cheap Trail Se- events@fleetfeetrocheste Mendon Ponds Park ries #4 r.com Thursday, July 22, Fleet Feet Beach 2.5 K run, Greg Buzulencia $15 Durand Eastman Beach 2010 Cheap Aquathon 1K swim, events@fleetfeetrocheste #2 2.5K run r.com Thursday, July 22, St. John Vianney 5k run (with Elizabeth O'Shei adult $17. pre- St. John Vianney Church, 2010 10th Annual separate firstname.lastname@example.org reg ($20.00 day 2950 Southwestern Blvd., "KickOff" run walkers of) - 14 years of Orchard course) age and under Park (4 miles north of $15. pre reg Ralph Wilson Stadium) ($17.00 day of) Saturday, July 24, Medved Ten 5K; 1 Mile Dan Medved $18 pre reg/$20 Genesee Valley Park 2010 Ugly Men 5K Kids Race email@example.com race day. Festi- m val combo tickets are $40 pre reg; $50 race day Sunday, July 25, Shoreline Triath- 1/2 mi Greg Buzulencia Tri: Preregis- Hamlin Beach Area 4, 2010 lon Swim/ 15.7 events@fleetfeetrocheste tered by June Hamlin, NY Mi Bike/ 4 r.com 20th - July 12th - Mi Run $50, July 13th - July 23rd - $60, July 24th & 25th - $65, Day of - $70 Saturday, July 31, Avon Fitness 5k 5k Betsy Bancroft $15 pre- Avon Central School 2010 Run and Family tavonfit- registration. $20 Walk firstname.lastname@example.org day of the race Date-Day-Time Event Distance Contact Cost Race Location Saturday, July 31, Byron Heritage 5K Brad Nickerson $15.00 before Byron, NY at the Commu- 2010 Festival 5K race/ email@example.com July 26, 2010 nity Park walk and $20.00 on race day Saturday, July 31, James B Fran- 5K Paul Glor Pre: $12 by 7/28; Black Creek Park Chili, 2010 cis/Andrea Ko- firstname.lastname@example.org Post: $15 ($12, NY (near the sledding hill) fahl Memorial 5K under 18); Kids fun run - $3 Saturday, July 31, Puerto Rican 5K Al Burgos and Dan An- TBA Frontier Field, Rochester, 2010 Festival 2010 5K tonetty NY Race & Fitness email@example.com, Walk firstname.lastname@example.org Wednesday, August Young and Wyld 5K Anne Shannon $16 for pre- West Main St, Honeoye 04, 2010 5K ashan- registration by Falls,NY 14772 (in front of email@example.com 7/30; $20 day-of HF Post Office) race Friday, August 06, Fr Murphy 5k 5K Paul Contestable Entry Fees: Start/finish at north end of 2010 FrMur- • Pre-registration school on Chestnut Ridge phy5K@frontiernet.net by July 31 $15 Rd • After July 31 Directions to Race and race day $20 Saturday, August Phelps Sauer- 20K Jim Phillips $23 Main & Banta Streets, 07, 2010 kraut 20K Road Sauer- Phelps NY Race firstname.lastname@example.org Saturday, August Run for Reading 5K Deb Wordingham $15 before 8/4; Prattsburgh Town Hall 19 07, 2010 5K email@example.com $18 8/5 to race N. Main St. Prattsburgh, day for over 19 NY yrs old; $10 un- der 19 Saturday, August USATF Niagara T&F Kevin P. Lucas $8 pre-register Nazareth College, 4245 07, 2010 Outdoor Track & firstname.lastname@example.org by August 4th; East Ave., Rochester, NY Field Champion- $15 day of meet ships Sunday, August 08, Ellicottville Ultra 4M, 12M Mark Lawrence $25 Holiday Valley Resort & 2010 Trail Run heartrate- adjoining state land trails email@example.com Saturday, August Heritage Chris- 5K Jillian Carter $20 per partici- Monroe Community Col- 14, 2010 tian Legacy Mile jcar- pant lege, Brighton Campus, & 5K Race ter@heritagechristianserv 1000 East Henrietta Road ices.org Rochester, NY 14623 Saturday, August Jenny Kuzma 5km Eric Boyce $15 for pre- 51 South Lake Ave, Ber- 14, 2010 Memorial Bergen firstname.lastname@example.org registration by gen NY 14416 5km Road Race 7/31; $20 by & USATF Niag- 8/13; $25 Day Of ara Open/ Masters 5km Championships Saturday, August Stepping Stones 5K Don Sinton 14, 2010 Learning Center dsin- 5K for Autism ton@steppingstoneslearn ing.com GREATER ROCHESTER TRACK CLUB MEMBERSHIP APPLICATION Name Gender (M/F) Address: Phone # City State Zip +4 E-mail address Birth Date Occupation /School If under 18, Parent / Guardian Signature I’d like to help with Races Newsletter General Membership Categories Individual $20 / year $50 / 3 years (save $10) New Family $30 / year $75 / 3 years (save $15) Renewal Student $15 / year $35 / 3 years (save $10) Make checks payable to GRTC, Would like to make a tax deductible contribution $ Mail completed application to: GRTC P.O. Box 92608 Rochester NY 14692 The Greater Rochester Track Club (GRTC) is a not for profit, volunteer organization, that was founded in 1955. It is one of the oldest and largest running clubs in the northeast. GRTC has approximately 500 members, consisting of runners, walkers, athletes and fitness enthusiasts,encompassing an eight county region. Our goals are to help you be more fit and provide information about the local running scene. We also encourage local race participation for fun and fitness, recognizing such achievement at the GRTC Annual Awards Banquet. Whether you are a jogger or runner, ready to race or someone keeping in shape, consider a GRTC Member- ship. IS IT TIME TO RENEW YOUR MEMBERSHIP? MEMBERSHIP BENEFITS GRTC Newsletter: 10 issues per year containing race calendar, race applications, articles and race reports, Use your newsletter mailing label to get applicable discounts Race Discounts: In addition to the GRTC Freezeroo Series, some local races provide discounts to GRTC members Check the race application form of your favorite race to see if they offer a discount Link to Road Runner Sports, Discount of order or Free Shipping valued @$25 Canalside Theraputic Massage $5 discount Mid Town Athletic Club Two Week Free Trial Membership valued, at $45 Renew your membership at Jim Dalberth Sports and recieive $10 off purchases over $60 Spring Track Workout, a series of coached track workouts valued @75 Joyous Fool, Yoga studio, 20% discount on Tuesday evening classes Forever Fit, 20% discount for Sport Nutrition Consult or free body fat analysis with consult G&G Fitness, fitness equipment 10% off Annual GRTC Summer Picnic valued @$10 Molly’s Yoga Corner 15% off an 8week session Annual Racing Mileage Patches, recognizing sustained commitment to running/racing……PRICELESS GREATER ROCHESTER NON-PROFIT ORG TRACK CLUB US POSTAGE P.O. BOX 92608 ROCHESTER, NY 14692 PAID ROCHESTER, NY PERMIT # 00145 Please Check Label For Membership Expiration GRTC HALL OF FAME MEMBERS Trent Jackson 1970 Dave Winn 1987 Bill Hearne 2002 Ed Duncan 1970 Dave Coyne 1988 Carolyn Smith-Hanna 2002 Dick Ashley 1971 Craig Holm 1988 Greg Brooks 2003 Dick Boddie 1972 Tim McAvinney 1988 Kathy Brown 2003 John Coons 1973 Nedra Osborne 1988 Ric Perry 2003 Len Bagley 1981 Beth DeCiantis 1992 Lois Hotchkiss 2004 Gene Osborne 1981 Bill Kehoe 1992 Michael Reif 2004 Norm Frank 1981 Nancy Oshier 1992 Bob Dyjak 2005 Don McWilliams 1981 George Tillson 1992 Peter Glavin 2005 Pete Todd 1982 Marsha Tillson 1992 Carolyn Kriesen 2005 Don McNelly 1982 Ben James 1993 Bob Wood 2006 Paul Gesell 1982 Charlie McMullen 1993 Charlie Sabatine 2006 Shirley Gesell 1982 Tom Rauscher 1993 Stacia Prey Barkstrom 2006 Elroy Turner 1983 Barbara Stewart 1993 John Tuttle 2007 Paul Sadler 1984 Scott Bagley 1999 Dave Bischoff 2007 Beryl Skelton 1985 Jane Iaculli 1999 Dick Buerkle 2008 Kare Cossaboon-Holm 1987 Tim McMullen 2000 Belinda O’Brien 2008 Joe George 1987 Renee Rombaut 2000 Jim Robinson 2009 Bill Quinlisk 1987 Charlie Andrews 2001 Dick Withrow 2009 Kim Batten 2001 Dale Ladd 2010 Pete Pfitzinger 2001 Derck Frechette 2010
"'Tis the Season... ...to be Racing_"