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Upcoming Events and Meetings
Monthly Club Meetings May 13th - FDR Park Lot #6
6pm run / 7pm meetingJune 10th - FDR Park Lot #6
6pm run / 7pm meeting
Mothers Day 5k May 10thNorth County News 5k June 6thPutnam County Classic July 4thBiathlon August 2ndJan Peek 10k Sept. 6th
Taconic Running LifeSpring 2009 www.runner.org
Photo: Chip Tilden
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Taconic Running Life
Taconic Road Runners Club P.O. Box 711 Shrub Oak, NY10588. Taconic Running Life is the official publication of the
Taconic Road Runners Club, Inc. Publication is quarterly and isintended for distribution to club members at no charge.
OfficersPresident-Ed McLaughlin
[email protected] Groneman
845-225-5064VP-Tom Maile
[email protected] Diamond
[email protected] -Joe Porcaro
845-526-3524 [email protected] Davies
914-302-2082 [email protected] Mgr.-Rich Nash
914-248-6363 [email protected] Coord.-Melanie Benvenue
212-961-9487 [email protected] Ed.-George Grenier
914-447-6269 [email protected]
Women Masters - Maria Calidonna914-736-7607 [email protected]
Womens Vet - Cathy Groneman 845-225-5064 [email protected]
Womens Super Vet - Lee McLaughlin [email protected]
Mens Masters - John [email protected]
Mens Vet - Rich Nash914-248-6363 [email protected]
Mens Super Vet. - Tom [email protected]
Presidents Emeritus1976-86 Dan Caffrey (founder)1986-88 Owen McCrudden1989-90 John Hallinan1990-91 Ed McLaughlin1992-93 Fred Loehfelm1994-95 Ed McLaughlin1996-97 Lee Saroken1998-00 Ed McLaughlin2000-01 Lee Saroken2002-03 Debra Kenney2004-07 Tom Maile
TRRC TAC Number 0799TRRC Website www.runner.org
Taconic Running Life welcomes contributions from members forpublication. Articles should ideally be submitted electronically [email protected]. Graphics should be tif, jpg, or eps with aresolution of approximately 300 dpi and sent [email protected]
Join Members Weekly For...Wednesday Speed Workouts
Rockies 5:30pm Saturday Morning Group Run
Meet at Pumphouse on Route 129 at 7:30am for longruns ranging from 5 miles to 20 miles.
Weekday Morning RunsFDR Park
Taconic Running Life Advertising RatesBusiness card: $15 per issue/$60 per yearQuarter page: $40/$160Half page: $50/$200Full page: $75/$300Contact Tom Maile for more information.
Deadline for Article SubmissionTaconic Running Life is published quarterly (Jan.,
April, July, & October). The deadline for article submis-sion is the 15th of the month preceding the publication
date, hence for the next issue, the deadline is June 15. Allarticles and photographs should be sent to
I have to start by apologizing forthe delay in getting the newsletterout. Thanks for your patience.
It has been a busy Spring of rac-ing. Almost every one of our racesthis year have had record turnouts.Thank you to everyone whoraced, volenteered or just let theirspouse out of the house longenough to join us.
In this issue we have recapped the races so far this season. I havetried to include as may pictures as possible. Thank you to all thathave emailed contributions. Also in this issue is an article by alocal writer, Jane Sims, on Speed Hiking. Not exactly running,but I found it very interesting. I hope you will too.
Lastly, most of you have heard that we have new Taconic TeamClothing. We were able to work out a great deal with Asics TeamSports Division and are offering all kinds of TRRC logoed cloth-
ing at great prices. Please show your club colors, whether racingin Central Park or hanging out at your local coffee shop after aweekend run. A sample of the available items are shown withinthis issue along with an order form. If there is something else youwould like to see, please email me and I will see what we canfind. Orders will be placed once a month.
Have a safe, healthy and enjoyable time out there,George
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From the EditorGeorge Grenier
Between March 27 and April 5, receive 10% off of every purchase and a free T-shirt with
any purchase over $100, while supplies last!
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Mon-Sat: 10 am to 6 pm Sun: 12 pm to 4 pm
Clothing and gear to take you there
Dear Race Director:
Thank you to all the volunteers that helped patch me up at therace!!! I was runner 23 that smashed his knee open on a rock.Happy to report it only took 5 stitches but a lot of painful scrub-bing to get the mud out. When I show up next year I will avoidthat rock! Great race - only wish I could have finished intact!
Bill Birnbryer
Dear TRRC:
I was the female runner who had an epic failure at Sybil and gotsent to Putnam Hospital ER. My friend Mike told me that you'dcalled him to ask about me recovery. I just wanted to let youknow that I am feeling well and I truly appreciate all the helpsand concerns I got on that day from runners, volunteers, raceorganizers, and TRRC. Specifically, please extend my gratitudeto Susan (I believe? Based on what Mike told me since I don'tremember this part) who ran by and offered an electrolyte cap-sule; a doctor runner who ran by later and stopped to check myvital signs; Tom (not sure of last name but he was wearing aTRRC T-shirt) who stayed on the scene and later visited me in theER. You guys are so wonderful! I live in Westchester but I thinkI prefer to join TRRC!
I was back to running on Monday. But I will let the bad memoryfade a little bit before contemplating another ultra. As for Sybil,although it's too early to say I will be back next year, I know forsure I am not done with her yet.
I am jinxed for late April races? I tried 3 times and every singletime it turned out to be unseasonably warm. Prior to Sybil, I fin-ished in a wheelchair one year at Boston, and passed out at mile20 at Jersey shore a couple of years later. But, Sybil was the mostmerciless! Three times is a charm. I've learned my lesson now. :)
Best wishes,Hui (aka. Amy)
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RRCA Certified Running Coach
Peter Meisler, L.S.Badey & Watson
Surveying & Engineering, P.C.3063 Route 9, Cold Spring, NY 10516
(845) 265-9217, Extension 19(914) 625-1900 Fax: (845) 265-4426
Mailbox
If you would like your results in the nextnewsletter, please send them to Joe
Porcaro [email protected] Also, whenever you enter a NYRR race,be sure to claim your club affiliation on
your race application.Happy racing!!!
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A Decade of ThanksTed Pernicano
It’s aTuesday morn-ing driving onInterstate 90with my wifeKarol andy o u n g e s td a u g h t e rDiana. Thegreen monsteris on my leftand the Citgosign is on myright side. Mywife asks ifeverything isok since I amquiet, which is
rare for me. I tell her I’m fine, and continue driving. She is notaware that yesterday was my 25th marathon. I’m thinking aboutthe members of a running club that rejuvenated my spirit to entermarathons again after a 15 year lay off. Back in 1998 a co-work-er / Taconic Road Runner, paid for my first subscription into theclub. It’s a club where I knew only 2 runners (both co-workers)since my family is new to the Yorktown area. After training a fewmonths, I imagined a goal of running 10 straight years of NYC &Boston. Well the first 10 breezed by without any problems. Whendiagnosed with a cancerous tumor in 2004, things changed sud-denly. I realized what this small, but generous club was all abouton the morning I arrived at MSKCC hospital for my operation. Idid not learn until afterwards that 2 members stayed with my wifeduring my surgery. Unfortunately 5 inches of my spine had to beremoved. For the next 8 days, various runners came down to visitand keep me positive. One member brought Rosary beads whichstill remain on my bed post today. When I arrived home onemember brought dinner for the next few nights. Another and hiswife brought raviolis and bread from Arthur Avenue. Once onmy feet, one member walked with me in the park until I could run
again. I would miss NYC the next month, but followed up withBoston and NYC. Unfortunately I missed the qualifying time forthe next Boston, while still working to lower my times. After thatrace, two different members thought of bringing me back the offi-cial marathon mug so my collection would not be incomplete.Over the next 5 years, various members still continued to supportme and my family. Our club president wrote a letter to the NYCmarathon committee, requesting me a preferred start, so I couldline up with our team. Our coach continued training me everyWednesday night, sometimes in the dark, while battling his ownhealth issues. When I lost my job and was struggling, one mem-ber offered me a position which I desperately needed. The con-tinued support of Taconic’s members pulled me through the last8 marathons. Many made the trip with me to pick up my numbersat the expo. The encouragement and support along the 59th streetbridge, First Avenue and the throughout the course would provideextra energy that would revive me. The members, who came toBoston and waited at the finish line, will be a memory I willalways treasure. The calls and emails this week both prior to andafter the race were special. Calls from NY, Atlanta and Californiawere among those who had me in their thoughts. Many say Iinspire them, but the truth is they inspire me much more. Thesemembers did everything quietly on their own, because that’s whatthis club is all about. They come to the aide of others, eventhough they ask for nothing in return. I know of other memberswho also received support when battling severe health and per-sonal issues. There are many other stories similar to mine. I feltit was time that some of the newer members learn first hand whatgoes on behind the scenes. I may not have included everyone inthis article, but that does not mean I forgot what you have doneover the years. Once again my family and I thank each and everyone of you. The New York Runner magazine lists over 35 run-ning clubs in the NYC area, but you could not find one with morecharacter than the one whose newsletter you are reading now.
Ted Pernicano
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The Sun Shines on SybilDavid Farquhar
Photos: Chip Tilden
How to begin: did the runners have a good time? On a day whichbegan coolly and ended in the low 80s at the cut-off time at 3 pm,nearly all suffered. However, the good cheer and noise whichprevailed in the VFW post-race testified to the opposite: it hadbeen a very good day.
The sunny forecast added a record 16 post entries to bring thestarters to a total of 49 in the 50K. An hour after the 50K startedthe relay sent off three 2-person teams. The relay results can befound near the individual race results.
In the 50K Jim Sweeney and Byron Lane started out togethervery cautiously running at 8 min/mile. By mile 10, Jim was near-ly 5 minutes ahead and at the finish he was 8 minutes ahead ofByron. Byron, only a bit slower than last year, seemed more com-fortable than nearly everyone - a big smile on his face wheneverI saw him. Frank Collella followed Byron by a whopping 36 min-utes into third place. The rest of the field apparently decided that,under the very warm conditions, caution should be the order ofthe day and took their time.
There were some points of special interest. The revision to theearly part of the race course, which for the first time takes therunners around the Northern and Western perimeter of LakeMahopac rather than the heavily-trafficked Southern route, was asuccess, although there was some muttering about the loss of theSybil statue at the previous finish. (The courseno longer includes the roughly 1/4 mile of grass - often muddy -before the statue.)
Another plus this year was the very welcome inclusion of morewomen. Altogether, 13 women started; only one dropped out.This woman was hospitalized briefly and returned to runningwithin the week following the race none the worse for the expe-rience. She looks forward to next year! The women finisherswere led by a group of three, Megumi Fukami, Kelsey Dixon andEmmy Stocker. These women showed the men up by taking 4th,5th and 6th place overall. (We note that Ellen McCurtin, Sybil’s11-time winner and course record holder, was in attendance. Is itpossible that Ellen will be tempted to return?)
We should also note that the generally slow times backed up theawards ceremony and skimped some announcements. Our apolo-gies to Ojars Stikis for omitting mention of his demolition of the70+ record (5:49) last year. Truly a fine effort! In this year’s heat,Ojars still managed a respectable 6:23 for 31st place overall.
On the subject of older runners, I should mention JoeHandelman, who this time finished his 13th ( by my count) Sybilin 8:17 ( he was an early starter). Not bad for a 79 year old don’tyou think?
Of course, next year Joe is excited to be in a new age group. Todate, Sybil has never had an 80 year old participant. If Joe makesit to the finish there will be cause for great celebration: anotherSybil finish notched up and a course record.
We all look forward to it.
David Farquhar
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Sybil 50k - 2009Results
INDIVIDUAL RESULTSCarmel, NY 25 April 25, 2009
Place Name Age Time Awards1. Jim Sweeney 27 3:41:40 1st Overall2. Byron Lane 41 3:48:59 2nd3. Frank Collella 46 4:25:23 3rd4. Megumi Fukami 42 4:38:17 1st Woman5. Kelsey Dixon 24 4:44:03 1st W20-296. Emmy Stocker 50 4:47:49 1st W50-597. Rob Paley 45 4:55:57 1st M40-498. Grant McKeown 60 4:57:10 1st M60-69 9. Steve Sweeney 54 5:02:07 1st M 50-5910. Chris Palizza 29 5:02:07 1st M 20-2911. Frank Deleo 56 5:02:59 2nd M50-5912. Susan Warren 52 5:06:57 2nd W50-5913. William Peters 46 5:13:44 2nd M40-4914. Laurie Kelleher 32 5:14:03 1st W30-3915. George Grenier 43 5:19:53 3rd M40-4916. Rob Leder 38 5:21:16 1st M30-3917. Hiroshi Kitada 43 5:34:1318. Al Prawda 62 5:37:30 2nd M60-6919. Jessica Hageman 33 5:38:00 2nd W30-3920. Anthony Stephens 47 5:39:4021. Nelson Figallo 35 5:40:55 2nd M30-3922. Peter Laura 27 5:45:44 2nd M20-2923. Michael Samuels 40 5:51:4724. Jill Siladi 45 5:52:46 1st W40-4925. Joe Benny 31 5:53:35 3rd M30-3926. Harry Morales 46 5:54:0727. Bob Falk 65 5:59:27 3rd M60-6928. Chip Tilden 40 6:03:0329. Lannie Levitt 58 6:04:04 3rd M50-5930. Trishul Cherns 52 6:13:1231. Ojars Stikis 73 6:23:12 1st M70+32. Seth Ambruso 29 6:29:51 3rd M20-2933. Frances Davis 30 6:29:51 3rd W30-3934. Sukiann Yates 60 6:30:07 1st W60-6935. Barbara Sorrell 51 6:31:37 3rd W30-3936. Tim Ryan 65 6:34:5137. Robert Villani 50 6:46:0338. Salvatore Caretta 52 6:47:1939. Timothy Kouronis 71 6:51:17 2nd M70+40. Michael Dorovitsine 50 6:52:4841. Ruth Liebowitz 67 7:04:55 2nd W60-6942.# Al Toth 68 7:04:0043# Eliot Collins 57 7:13:2044# Lauri Adams 38 7:38:3945# Joe Handelman 79 8:17:00
# Race director’s early start exemption
RELAY RESULTS(32.7 miles)
Place Names Time Award1. Nick Jubok/ 4:10:54 1st Place
Bill Foley
2. Julian Cheek/ 4:19:34 2nd PlaceChristine George
3. Chris Gould/ 4:47:15 3rd PlaceBrian Gerety
No other teams finished.
Note: Changes to the 50K course result in the relaydistance increasing from 32.2 miles to 32.7 miles.
Photo: Chip Tilden
2nd Place Relay Team Julian Cheek/Christine George
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Top Left: Jim Sweeney - Overall Winner
Top Center: Byron Lane - 2nd Place
Top Right: Frank Collella - 3rd Place
Middle Left: Megumi Fukami - 4th Place (Women’s 1st)
Middle Center: Kelsey Dixon - 5th Place (Women’s 2nd)
Middle Right: Emmy Stocker 6th Place (Women’s 3rd)
Lower Left: Ellen and Lee talking, not running!
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Summer Youth Program Sponsored by Taconic Road Runners club
In cooperation with the Somers Central School District
�� The group will meet Monday and Thursday evenings from 6-7:30 p.m. for 90 minute workouts at Somers High School track, from June 29th through August 6th 2009. Arrive 15 minutes early.
�� Pre registration June 25 from 6:00 pm to 7:00 pm Primrose Elementary School. �� Ages 5- 18 welcome – All children under 10 years old must be chaperoned !!!�� Program under the instruction of area NY State certified high school coaches �� Children grouped by age and ability with an NYS certified coach for each group �� Focus on fun, life fitness, running and field events �� Perfect for the beginners wanting to learn a sport or the experienced athlete looking to increase fitness for
any sport�� Training for the serious track and field athlete�� Fun competition in summer track and field events is optional (Summer Twilight Series - Tuesdays)�� Fee is $30 for membership, t-shirt, program, and picnic�� Scholarship available to a graduating senior or college undergraduate (2009)�� For information contact Rich Nash (914) 248-6363�� Registration limited to the first 200 applicants-early registration is encouraged�� Check the TRRC website, www.runner.org, for more information�� Program held rain or shine -- canceled when lightning
Please fill in all information and return to the address below
Participant’s name________________________________________________________________________________Please print (first name) (last name)
Address________________________________________________________________________________________ (street) (City/town) (State) (Zip)
Phone number_______________________________
Parent’s name________________________________
Date of birth___________________Grade entering 2009__________
Mail checks payable to TRRC to P.O. Box 711, Shrub Oak, NY 10588 I know that track and field is a potentially hazardous activity. I should not allow my child to participate unless medically able. We agree to abide by the coach's instructions relative to ability. We assume all risks associated with running in this program, including but not limited to: falls, contact with other participants, the effects of the weather, including high heat/humidity and the conditions of the facility. All such risk being known and appreciated by us. Having read this waiver and knowing these effects and in consideration of you accepting my application, we for us and for any one entitled to act on our behalf waive and release the Taconic Road Runners Club, the town of Somers, Somers Central School District, program coaches, and all sponsors, their representatives and successors from all claims of liabilities of any kind arising out of participation in this event.
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We had a very successful Freezer 5 race series this February. Wehad a record turnout for the 5K with 186 participants and anoth-er 126 at the 5 miler.
Twenty three year old Bobby Asher set a course record in a fin-ishing time of 16:11 in the 5K. Upholding the honor of theMaster’s runners, Jay Duggan 48 finished second in 17:51 beat-ing Michael Bakker 42, the 5 mile winner, by three seconds. As for the ladies, it was the reverse. Master’s runner LauraDiMarino finished the 5K in a time of 19:54 and 17 year oldKatie DeBello finished second in 21:04. Both Laura and Katiehave been nominated for the NYRR Runner of the Year in theirrespective age groups.
Some apologies are in order for the five mile course. The onemile marker was in the right place but facing the wrong way andthe four mile marker was a bit long. On the positive side, every-one had a final mile PR. The five miler was won by MichaelBakker in a time of 29:25 and Catlin Drap was the first female ina time of 35:47. Taconics’s Emmy Stocker finished third in a timeof 39:02. She also received the Taconic Female Runner of the
Year award for all her efforts at the Central Park races and herbeing the co race director of the Putnam Classic. The race with-in the race this year was Frank Colella, Bob Hermesch and SteveHonzl all finishing within seconds of each other.
Many thanks to all the volunteers who helped out, especially mywife Jean for organizing the food and Tom Maile who kept incontact with FDR Park to insure the races could actually happen.Thanks to all the race day volunteers, Ted, Guy, Tony, JohnHallinan, Carol Hansen, Margie Katt, Nancy B., Ed and Lee,Greg D., Joe and Cathy Groneman, and Vinny for tending thefire. Karen Davies had her husband Steve help. We had some firsttime volunteers Ernie Joseph and Kevin O’Neill.
The race could not have gone on without the help of the volun-teers.
Joe Porcaro
Results: http://runner.org/f5kresults2009.htmhttp://runner.org/f5mresults2009.htm
Freezer Fives 2009Joe Porcaro
Dear St. Pat's Volunteers,
My thanks to all for their hard work and support yesterday. We had423 total runners ...a 60% increase (160 more runners) comparedto last year and grossed over $6,000! It was more than a littletense at times and we were definitely running faster than lactatethreshold pace for most of the event. It takes a special team to pullthis off.
Thank you, Guy
Reprinted from - The Journal News - March 16, 2009By Anthony Tripicchio
Another Mosenthal wins St. Pat's race
YORKTOWN - Nearly 500 runners flocked to FDR State Parkyesterday morning in excellent weather conditions to participate inthe 25th annual St. Patrick's Day Races.
Race Director Guy Rotondo was pleased with the showing.
"This is the largest St. Patrick's Day Race in recent memory," hesaid. "Race attendance is up 30 or 40 percent."
Rotondo attributed the increased crowd to more people pursuing ahealthier lifestyle.
College senior Skyler Mosenthal of Briarcliff Manor won the 10Kin 34 minutes, 8.55 seconds.
"I wanted to be hurting and get out of my comfort zone,"Mosenthal said. "I was sucking wind at this last hill here."
Being first to the finish line at the St. Patrick's Day Race is noth-ing new for the Mosenthal family. Mosenthal's father, Scott, haswon the event multiple times.
This year, Scott Mosenthal, 56, finished in 13th place in 40:54.16.
Carol Wilke of Rye Brook was the top woman, finishing in41:25.79.
Rotondo said there are two types of runners who enter these events.
"Some compete against time, and others come out to push them-selves to the limit," he said.
Peekskill resident Jerome Taylor ran the race for the first time. Heruns five miles three times a week.
"I've run other races like Woodstock and the Kingston Classic,"Taylor said. "My co-worker from Shrub Oak told me about thisrace. It's closer to my house and more convenient."The distance presents a unique challenge, Taylor said.
"10Ks are the hardest," said Taylor, who finished in 57:01.33. "Youcan't run fast and you can't run slow. You have to keep pace."
Janet Rosenthal of Chappaqua competed in the 10K for the secondconsecutive year. She finished in 45:39.31, sixth-best among thewomen.
"I was running casually at first as a stay-at-home mom," she said."I have a training group at the Westchester Track Club and every-one is super competitive there. Now I'm obsessed."
Rosenthal is training for the Boston Marathon.
The races were organized by the Taconic Road Runners Club.Originally the Suburban Road Runners, the club was taken over 25years ago. Appropriately enough, it was founded by two Irish fire-men, Owen McCrudden and Dan Caffrey.
A note from Melanie Benvenue:Dear all, I just want to communicate something to set the recordstraight in this article.Taconic RR did NOT start as Suburban Road runners. SRR wasactualy a business in the guise of a running club to avoid payingtaxes by using the not-for-profit tax status accorded to a runningclub. They held huge charity races where most of the proceedswent back to the so-called "club" instead of to the charity. In fact, the leadership of Taconic went after the businessman who
was mis-using Suburban Road Runners for these purposes - he wasexposed as a fraud. For those of you who go back that far, the headof Surburban RRC was a publicity hound who dressed in costumeat races and he defended Rosie Ruiz when she cheated and "won"the Boston Marathon. Anything to get publicity and make moneythat he did not have to pay taxes on. I know this is old news and many members don't even rememberthis stuff but I feel the record should be set straight. TAconic wasa club started on its own, by the founders and we NEVER, EVERhad any affiliaton with Suburban Road Runners Club.I am sure Harry is turning over in his grave!
Club president Ed McLaughlin said despite the large attendance,the St. Patrick's Day Races are not the club's top drawing event.
"Surprisingly it's a trail race called the Mudders & Grunters that'sNo. 1," McGlaughlin said.
That race will be held March 29, also at FDR State Park.
"It's a cult classic," club vice president Tom Maile said. "It's in twoweeks and there is a water crossing that comes about waist deep."
Liza Grudinski, 29, won yesterday's 2- mile race in 11:11.Rosenthal stated her favorite event for the record.
"The best is Mother's Day with the spa stuff," she said. "That'swhat makes a good race ... the giveaways."
Reach Anthony Tripicchio at [email protected].
Results: http://runner.org/stpat2Mresults2009.htmhttp://runner.org/stpat10Kresults2009.htm
St. Patrick’s Day Races - 2009Guy Rotondo
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NorthCountyNews
5K Race29TH ANNUAL ROAD RACE
Presented by Taconic Road Runners — www.runner.orgSpecial thanks to
Saturday, June 6, 20099 a.m. at FDR State Park, Parking Lot 1 • Yorktown, NY
AWARDSMale and Female Overall $100, $50, $25 • Masters $50 (1st place only)
Age-Group Awards • North County News Race SweatshirtPLUS...Gifts from Club Fit
TO REGISTERRegister on-line at www.active.com • Register by mail postmarked by May 26th
TRRC members - $13 non-members - $15 • Race day registration - Open 8 a.m. - $20 all
T-Shirts to 1st 150 registeredQuestions or to volunteer please contact the race directors: Tom Maile (914) 736-5254 or Barbara Brittan (914) 747-7431
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Speed HikingJane Sims
Hiking is one my favorite way to get exercise while enjoying the great out-doors. Most of the time I move along at a leisure pace, but when I want toget an invigorating, heart-pumping workout I increase my speed and try tocover as many miles as I can within the shortest amount of time. RecentlyI learned that what I’m doing is called speed hiking, a subsport that is gain-ing momentum among the 75 million hikers in the United States who reg-ularly take to the trails for fun, fitness, and connecting with nature.
“There has been an increased interest in hiking in recent years,” said SethLevy, manager of the Western Public Lands Initiative at the AmericanHiking Society. “Hiking engages us in the natural world by enabling us toexplore an endlessly changing environment, the changing seasons, naturalquiet and variable terrain. More people are finding that hiking can help tobuild aerobic capacity, burn calories, increase muscle mass, increase bonedensity, and enhance mental health.† While some of these benefits are trueof exercise in general, what makes hiking absolutely unique is that it isaccessible, nearly self-explanatory, inexpensive and fun.”
Speed hiking is a combination of fast-paced aerobic exercise with the mus-cle-strengthening benefits of altitude climbing (or hill climbing, for thosewho hike on flatter terrain). “By changing their pace, and therefore theirheart rates and metabolic rates, hikers can alter their experience to burn fat,build muscle, and enhance aerobic capacity,” said Mr. Levy. “Just likeother sports such as cycling, running, spinning, or jumping rope, peopleare inspired to push the limits of what is considered to be possible, and hik-ing is no exception.”
So what is the actual difference between regular hiking and speed hiking?Most ordinary hikers walk at an average pace of 2 miles an hour, whilemost trail runners move along at 6 to 10 miles an hour. Speed hiking usu-ally falls somewhere in the middle, right around 4 to 5 miles an hour, andcan often include jogging, running, and, if hills or mountains are part of theterrain, uphill climbs and downhill sprints. Hence, speed hiking is a rela-tive term, depending on the pace, comfort level and goals of the hiker.“There is no ‘right’ pace at which to hike,” explained Mr. Levy. “Somepeople choose to add to the challenge of a day hike by increasing theirpace, and some decide to set official or unofficial records for hiking cer-tain trails in certain amounts of time.”
For insight into the physiological impact of speed hiking I spoke with JohnE. Davis, Ph.D., a professor of Health Science at Alma College in Alma,Michigan. “Typically, a speed of four to five miles an hour is the breakpoint between walking and running,” explained Dr. Davis, “so if you arespeed hiking faster than four miles an hour, you are probably moving at afairly high intensity and are deriving a cardiovascular benefit. If you arehiking uphill or up mountains, it becomes even more intense.”
Most of us don’t hike with a pedometer to measure distance, so how canwe know if we are hiking at a vigorous intensity to gain a cardiovascularbenefit? “In order to derive a cardiovascular benefit you must hike fastenough to raise your heart rate to a level that is greater than 70% to 80%of your maximum heart rate,” said Dr. Davis. “At various points alongyour speed hike you can take your pulse to determine your heart rate, andcomparing that to your maximum heart rate.” (Estimate your maximumheart rate by taking the number 220 minus your age, then multiplying thatnumber by 70% or 80%.)
Risks of Speed Hiking
As with any exercise, there are risks involved in speed hiking:Falling on uneven terrain. Moving quickly on uneven terrain makes it easyto fall and to bruise your hands or injure your forearms. “Hikers who havebalance issues and elderly hikers might want to consider selecting trails
that don’t have a lot of obstacles,” said Dr. Davis.
High-altitude or mountain sickness. Climbing at high altitudescan put you at risk for high-altitude or mountain sickness. “At altitudesgreater than 8,000 feet the barometric pressure is lower, the amount ofoxygen that you breathe in is less, and as a result exercising becomes moredifficult,” said Dr. Davis. Symptoms of high-altitude sickness includeheadaches, breathlessness, fatigue, nausea or vomiting, and swelling of theface, hands and feet.
Important: While all people can experience mountain sickness,it may be more severe in people who have heart or lung problems. TheAmerican Heart Association recommends that if you have a heart or lungcondition, consult your physician before going to high altitudes. He or shecan tell you whether your condition will let your body adjust to the loweroxygen in the atmosphere.
Speed Hiking for Beginners
Before embarking on speed hiking or any new fitness regimen, it is impor-tant to consult a physician.
Set reasonable goals for fitness results. “Assuming you have some basiclevel of fitness, no health risk factors and are hiking at fairly low altitudes(under 8,000 feet), the classic rule of thumb is that you should exercise 30minutes or more at 70% of your heart rate maximum at least three days perweek to gain a cardiovascular benefit.”
Wear appropriate shoes and clothing. Select hiking shoes that offer supportand have a good tread to be able to traverse uneven terrain. These are oftencalled trail shoes or trail running shoes. Wear comfortable, snug socksmade of either wool or synthetic fibers. Wear comfortable synthetic cloth-ing and be prepared for rapid changes in weather.
Pack essential items in your daypack, and pack light. Consider packingitems among “The Ten Essentials,” that the American Hiking Associationrecommends for hikes: map, whistle, water, energy source, rain gear, firstaid kit, knife or multipurpose tool, flashlight, sunscreen and sunglasses. “Ifyou are speed hiking, be sure to keep the day pack as light as you can,”cautioned Dr. Davis.
Begin slow and easy. “My advice to hikers is to start slow, enjoy thescenery, and increase your pace as your fitness and level of comfortincreases,” said Mr. Levy.
How To Find Hiking Trails
You can find hiking trails near you by contacting your state and local parksand recreation departments. Many of these offices have websites that pro-vide trail maps and suggestions for day hikes, including miles and adescription of terrain. For more information about hiking and safety tipscontact the American Hiking Society at: www.americanhiking.org.
Remember: Hike your own hike!
While speed hiking may seem like a challenging and fun way to get a greatworkout, it should not be done at the expense of enjoying your hike. “Thequality of your hiking experience, whether it is for enjoyment or to achieveyour fitness goals, does not necessarily depend on your pace,” said Mr.Levy.† “Hike at whatever pace is comfortable or effective for you. Thereis a saying in the hiking community that expresses this well: “Hike yourown hike!”
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The Taconic Road Runners Club With the Carmel Recreation and Parks Department -James R. Gilchrist, CPRP, Director
Present the 32nd Annual
Sunday, August 2, 2009 at 8:45 AM SYCAMORE PARK, Long Pond Road, Mahopac, NY
3 MILE RUN followed by a ½ MILE SWIMDIVISIONS: Individual and Team (One Runner, One Swimmer)
AWARDS: Top 3 Male and Female Overall, Ten-Year Age Groups, and Top 5 Teams
REGISTRATION Register by mail postmarked by July 27:
�� TRRC Members $20 �� Non members $25 �� Team member (both members of team must register) $18 each �� Make checks payable to TRRC PO Box 711, Shrub Oak, NY 10588�� OR Register online at active.com
Race day registration (7:30-8:30): Individual entrant $30 Team members $20 each
Race Directors: Karen Davies (914) 302-2082 [email protected] Ted Pernicano [email protected]
Directions: From Taconic State Parkway, take Rte. 6 East toward Mahopac for approx. 8 miles. You will pass the Jefferson Valley Mall, Somers Commons Mall, the town of Mahopac, and K-Mart/Key Foods on the right side. The road widens, andValley Market/Citgo are on the left. Turn left onto Long Pond Rd./ Crane Rd. (green park sign on corner). Go 1.5 miles and bearleft at fire station. Entrance to Sycamore Park is 0.2 mile past fire station on the left. --------------------------------------------------------------------------------------------------------------------- BIATHLON Registration Form NOTE: Each member of a team must complete a form
CHECK ONE: Individual race, TRRC member_____ Individual race, non member_____ Team member______
Name______________________________________ Teammate’s name (if applicable)_______________________
Circle: Male Female DOB _______/_______/________ Age Race Day_______
Address___________________________________ City______________________ State_____ Zip____________
Phone___________________________ E-mail_________________________________ T-shirt: S M L XL
IN CASE OF EMERGENCY CONTACT:________________________________________PHONE:____________________
I know that running a road race and swimming in open water are potentially hazardous activities. I should not participate unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safelycomplete the run and/or swim. I assume all risks associated with running and swimming in this event including, but not limitedto: falls, deep water, contact with other participants, the effects of the weather, including temperature and/or humidity, traffic andthe conditions of the course, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release theTaconic Road Runners Club, Town of Carmel and all sponsors, their representatives and successors from all claims or liabilitiesof any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I grant permission to all of the foregoing to use any photographs, motion pictures,recordings or any other record of this event for any legitimate purpose. I understand that bicycles, skateboards, baby joggers, roller skates or blades, animals, and radio headsets are not allowed in the race and I will abide by this guideline.
Signature (Parent’s or Guardian’s if under 18)__________________________________________ Date_________
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Toor, Rachel.Personal Record: ALove Affair withRunning. Lincoln:University ofNebraska Press,2008.
I'm sure that many ofus have read Toor'scolumns in RunningTimes magazine, andthis slim memoirincludes several ofthose essays butarranges them in anarrative format.Toor, a determinedacademic, was spec-
tacularly unathletic and couldn't see the appeal in gettingsweaty or pushing oneself past a comfort level. But eventual-ly, while involved with a cute guy who ran regularly, shedecided to give it a try and was hooked. Within a very shorttime she became almost fanatical about running, and this bookexplores her reinvention as an athlete, the community of run-ners (like our TRRC yahoogroups listserv), her attraction to"fast" men, a very funny description of her running gear andwhy she loves her watch way beyond reason, and the mentaland physical benefits of running as a life philosophy. Some ofmy favorite chapters deal with Toor's ultra-marathons and the"pacing" that she does for first-time marathoners. Her writingis powerful and muscular, like her body, and it's a real pleas-ure to delve into this book. Even as a novice runner myself, Iwas happily enthralled reading these essays and I highly rec-ommend this book to couch potatoes, wanna-be athletes, andthose who already enjoy running.
Book Review - Personal Record: A Love Affair with RunningSusan Riley
Mudders and Grunters - 2009Results: http://runner.org/mudresults2009.htm
Westchester Summer Twilight Track & Field Series
A series of 6 summer track meets for youth and adult competition Sponsored by: Town of Cortlandt Dept. of Parks and Rec., and Town of Somers Dept. of Parks and Rec., &
Held in Conjunction with the Taconic Road Runners Summer Track Series.
Meet Schedule for Summer 2009 Tuesdays - July 7th, 14th, 21st @ Hendrick Hudson HS July 28th, August 4th, 11th @ Somers High School
Youth Events – 4:30pm 4:30pm 55m dash all ages 4:45pm Long Jump & High Jump all ages
1600m run ages 6-14 Shot Put (6 lb. or 4k) ages 8-14 55m hurdles ages 8-14 Discus Throw ages 10-14 100m dash all ages age categories: 5 & under, 6-7, 8-9, 10-11, 12-14400m dash ages 6-14 ribbons to all finishers in these 5 separate age groups800m dash ages 6-14 200m dash all ages Entry Fee: $5 per event, $6 unlimited events 4x100m Relay all ages
High School & Open Events - 6:30pmThe featured TRRC Series Event will be 1st event each week & not run in its regular spot in the order of events. 6:30pm 100m/110m Hurdles 6:45pm Long Jump then Triple jump
100m Dash Shot Put then discus 400m Dash High Jump & (Pole Vault) Sprint Medley (4-2-2-8)
1600m Run 200m Dash TRRC Track Series Adult Age Cat.
400m Hurdles July 7th 400m 15-18 800m Run July 14th 800m 19-29 3000m/5000m Runs July 21st 1600m 30-39 400m Relay July 28th 5000m 40-49 1600m Relay August 4th 100m & 200m 50-59 3200m Relay August 11th make ups 60+
Awards��Ribbons to top 3 finishers in all adult events and to all competitors in youth events. ��Team trophies to top 3 youth teams with most points at all six summer meets. ��Team trophy to adult team with most points at all six summer meets. ��T-Shirts to individuals in each adult age category with the most summer points (10-8-6-4-2-1). ��David Smith Memorial Award to the master's competitor who has the most points for the summer. ��The Taconic Road Runners Track Series Award to the winner of the Track Series (5 events over 6
weeks- see above). Must be a TRRC member. For more info on the TRRC Track Series, contact Roy Arnesen at (845) 416-8075
For more information on the Summer Twilight Series, call Roy Arnesen at (845)416-8075 or log onto http://www.runner.org. or e-mail Roy at [email protected]
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Taconic Road Runners Club 2009 Gear Catalog
Men’s singlet ($28) Women’s singlet ($28)
Split ($26) Baggy ($26) Pant ($35)
Tech tee ($24) Jacket ($55) Sweatshirt ($28)
Taconic logo screen-printed in white on front of all tops, on back of jacket, bottoms not customized
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X-Small Small Medium Large X-Large XX-Large XXX-Large
Women's
Chest 30"-31" 32"-33" 34"-35" 36"-37" 38"-39" 40"-41" ---
Waist 22"-23" 24"-25" 26"-27" 28"-29" 30"-31" 32"-33" ---
Hip 32"-33" 34"-35" 36"-37" 38"-39" 40"-41" 42"-43" ---
Inseam 28"-29" 29"-30" 30"-31" 31"-32" 32"-33" 33" ---
Inseam Tall --- --- 33"-34" 34"-35" 35"-36" --- ---
Men's
Chest 35"-36" 37"-38" 39"-40" 41"-43" 44"-46" 47"-49" 50"-52"
Waist 27"-28" 29"-30" 31"-32" 33"-35" 36"-38" 39"-41" 42"-44"
Hip 36"-37" 38"-39" 40"-41" 42"-44" 45"-47" 48"-50" 51"-53"
Inseam 29"-30" 30"-31" 31"-32" 32"-33" 33"-34" 34" 34"
Inseam Tall --- --- 34"-35" 35"-36" 36"-37" --- ---
Junior's
Height --- 46" 50" 54" 59" --- ---
Chest --- 24"-25" 26"-27" 28"-29" 30"-32" --- ---
Waist --- 21"-22" 23"-24" 25"-26" 27"-29" --- ---
Hip --- 26"-27" 28"-29" 30"-31" 32"-34" --- ---
Inseam --- 20" 22" 24" 27" --- ---
*Measurements refer to body size, not garment size.
l
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Mail to: Circulation DepartmentNORTH COUNTY NEWS1520 Front Street, Yorktown Heights, NY 10598Payment Enclosed _________Name _____________________________________
Street _____________________________________
Town _________________________Zip _________
Subscribe to the North County News
Special For Taconic Road Runner Club Members!
Subscription - $25 for 1 year (52 issues) $5 Off the Regular Price
TRRC Gear Order Form
Name
Street
City, NY, Zip
Phone #
Make check payable to: TRRC
Mail to: PO Box 711, Shrub Oak, New York, 10588
Merchandise can be picked up at Monthly Club Meetings or email me to make special arrangements.
Quantity Item Description Men's/Woman's Size Unit Price Total Price
Men's Singlet $28.00
Women's Singlet $28.00
Split Short $26.00
Baggy Short $26.00
Track Pants $35.00
Jacket $55.00
Hoodie Sweatshirt $28.00
Tech Tee $24.00
Sub-Total
Less Member Discount 10%
Student Membership $10.00
Adult Membership $20.00
Family Membership $30.00
Add for printed newsletter $3.00
Total OrderPlease email [email protected] with yourorder and send this form along with paymentto the above address TACONIC
ROAD RUNNERS
Membership Application
Name_______________________________________________Phone number_______________________________________
Address_____________________________________City_________________________State____________Zip___________
Date of Birth______________Age___________E-mail_________________________________________________________
Membership options Student under 19 years of age only $10Individual $20Family–write names and birth dates below $30
Full Color Electronic Newsletter included with above memberships
Printed Newsletter mailed Quarterly Add $3
Please make check payable to TRRC and mail to P.O. Box 711, Shrub Oak, NY 10588
Survey
At what age did you start running?_______Your favorite place to run?_____________________________________________
Favorite race________________________________ What time of day do you run?_________________________
Favorite race distance__________________________________
Would you like to volunteer at a TRRC race?________________
Occupation__________________________________________
Club Meetings: The second Wednesday of each month at 7:00PM FDR Park, Lot #6
Facta Non Verba
Taconic Road Runners ClubP.O. Box 711Shrub Oak, NY 10588
