Oct / Nov 2009 Liberty Sports Magazine by Liberty Sports Magazine

F R E E

EVENTS CALENDAR Powered by

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TA B L E O F C O N T E N T S

14 18BELMONT PLATEAU

Photo by Dave Thomas

D E PA RT M E N T S 6 Letter From The Editor 8 Tyler’s Journal 10 Training 12 Product Review 21 Calendar of Events Powered by:

26 Choice Gear 30 Faces in the Races

F E AT U R E S

DEALING WITH INJURIES

DO’S & DON’TS OF CYCLOCROSS

14 Belmont Plateau Keeping the “Field of” Dreams Alive 18 A Runner's Detour Leads to New Discoveries “Even the best laid plans can go wrong sometimes.”

LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

Photo by Anthony Skorochod

Cover photo by Mond Photography

L E T T E R F RO M T H E E D I TO R

MORE COWBELL! CYCLOCROSS IS HERE. Glue up your tubulars, slather on your embrocation, fill your cooler with pumpkin ale, and don’t forget to pack your cowbell. The 2009 cyclocross season is here!

Drew Eckstein Cycling Editor

Kristen Gavin Cycling Editor

Our region is home to some of the largest fields of riders in the country due to the unique race venues, spirited culture, and action packed racing that is friendly to competitors and their families alike. Our favorites races of the Fall include the season kick-off at Charm City Cross on Sept. 20th in Baltimore, then participating in a full weekend of back-to-back racing at the Dupont Estate on Saturday, October 17th with Granogue Cross, then negotiating the “spiral of death” at Wissahickon Cross on Sunday, Oct. 18th. Of course we’ll be heading out to the Jersey Shore for the Halloween Beacon Cross on Oct. 31st to take on other racers in Halloween garb in the “amphitheater of pain”. Be sure to plug into your local weekly cross practice to dust off the cobwebs before jumping into your first race of the season. Philadelphia hosts Wednesday night informal practices at the Belmont Plateau at 6PM, while other locals gather in Phoenixville, South Jersey and the Delaware areas to enjoy a mid-week barrier session. With over 30 local and regional cross races over 12 weeks, there is no excuse not to enjoy a muddy run-up with your bicycle over your shoulder – just be sure to stuff your shoes with newspaper before you go to bed! If you have never tried it, beg, borrow, or steal (not literally) a cross bike and you will enjoy the thrill of racing that will draw on your strengths and expose your weaknesses. We hope to see you out there – and upright! Drew and Kristin (Publisher’s Note: Drew Eckstein and Kristin Gavin are our new cycling editors, everyone say hello! In addition to being blazingly fast and well-known racers, they are also very enthusiastic contributors to Liberty Sports Magazine. We are ecstatic to have them on board, and look forward to working with them to take the magazine to the next level!)

6 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com

ASSOCIATE PUBLISHER Dan Lavelle dan@libertysportsmag.com

CYCLING EDITOR

Drew Eckstein drew@libertysportsmag.com Kristin Gavin kristin@libertysportsmag.com

MULTI-SPORT EDITOR Stephen Brown multisport@libertysportsmag.com

RUNNING EDITOR Joseph Kulak running@libertysportsmag.com

SWIMMING & OCEAN SPORTS EDITOR Bruckner Chase swimming@libertysportsmag.com

CREATIVE Brian Soroka, Creative & Layout Director brian@libertysportsmag.com

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ADVERTISING dan@libertysportsmag.com matt@libertysportsmag.com

EVENT LISTINGS events@libertysportsmag.com

STAFF PHOTOGRAPHERS

Brands we carry

Laurence Kelly, Todd Leister, MLKimages, Michelle May, Anthony Skorochod, Dennis Smith, Todd Wiley Sports

CONTRIBUTORS Pattie Bucaccio, Daine McManus, Jen A. Miller, Tyler Wren

LSM omissions and corrections: The staff of Liberty Sports Magazine would like to apologize for any misquotes, misrepresentations, and general mistakes which we may have overlooked.

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OCTOBER/NOVEMBER 2009 7

TYLER’S JOURNAL By Tyler Wren

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After nine solid months of traveling for road races, my vacation is time spent at home in Philadelphia, and tuning up my mountain and cyclocross bikes is an integral part of that holiday. When the road season has come to a close, the leaves in Philadelphia are beginning to fall, and base layers and arm warmers are coming out of the back of the closet, my waning motivation for training on the bike through the dog days of summer has snapped back to life with the prospects of cyclocross and mountain biking through the Wissahickon and Belmont. I had the chance this summer to race and train in some beautiful parts of the country, but nothing beats being home in Philadelphia in the fall. We’re lucky to be surrounded by a host of quality cyclocross events every fall and have some of the state’s best mountain bike trails in our backyards with the Wissahickon and Belmont. I’ll be at a number of the weekly cyclocross practices Wednesday nights at Belmont Plateau, and encourage any readers with a ‘cross bike and ‘cross aspirations to join us. Each time I hop on my ‘cross bike after a long summer on my road bikes, it takes a bit of repetition and basic skills drills to smooth out the rustiness. When I first attempted cyclocross a few years ago, I jumped into a handful of races on a borrowed bike without any training. In addition to a massive stutter-step upon remounting that bike, the most atrocious flaw in my technique was my dismount. By bringing my right foot in front of me, over my top tube and in front of my left leg before dismounting, I earned a few close encounters with the barriers and constructive critiques from my competitors. As you’ll learn quickly at the Belmont ‘cross practices or through any cyclocross instruction, proper technique is to bring your right foot behind you when dismounting, over your rear tire and between your non-drive side leg and the frame. It wasn’t a matter of preference, my technique was just blatantly incorrect. It seemed to be working fine for me though, I even won a local race that way, but my misplaced confidence quickly disappeared towards the end of a race while I was battling for the win in the lead group. I attacked the group and got a small gap heading into the final barrier section, just 300 meters from the finish. Carrying a little more speed than the last few times through the same section, I ended up having to brake hard while my leg was snaking its way over my top tube. My foot ended up snagging my handlebar and I crashed myself right into the barriers in front of all the spectators while in the lead on the last lap! I limped home for fourth with a damaged bike and bruised ego, vowing to learn the fundamentals to at least spare myself similar embarrassment in the future. Nowadays when I stutter-step back onto my ‘cross bike after clearing a log in Belmont, frustrated by my rustiness, I often think of how far I’ve come since the unorthodox dismounting that laid me out in front of a crowd of rowdy ‘cross enthusiasts. I found out the hard way that cyclocross technique has a huge impact on your ability, so come on out to Belmont and ask questions if you have any. You’ll certainly have more luck finding me on the trails this fall than on the road or the path, and I hope to see you there. Thanks for reading, Tyler

Tyler Wren is a professional cyclist for the Colavita/Sutter Home Men’s Professional Cycling Team presented by Cooking Light who lives and works in Center City Philadelphia offering cycling coaching services through Wrenegade Sports. Reach him at info@tylerwren.com or 610-574-1334.

8 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

Saturday, October 31, 2009 Parvin State Park 701 Almond Road n Pittsgrove, NJ 08318

The Bone Run & Walk is a fun, healthy way to raise funds to help support South Jersey Healthcare in fighting America’s number-one bone disease: osteoporosis. The event features food, music and complimentary screenings at our health fair. Join us for a fun-filled, bone-healthy day!

Event Schedule 8:45 a.m. ....................... 5K Run — NO baby joggers. 9:00 a.m . ...................... 1- to 4-Mile Walk 8:00 a.m.-11:00 a.m. ..... Health Fair Races and walk begin at the Parvin Lake beach area.

Registration

Walkers

Run Prizes

Bring friends and family members to our non-competitive 1- to 4-mile ‘fit and fun’ walk through beautiful Parvin State Park. Choose your own distance. Walkers are invited to collect and submit contributions to help support the fight against osteoporosis, but it is not mandatory in order to participate in the walk. For contribution envelopes, call Kim Schwindt at (856) 575-4566. You may hand in your sponsorship packages with contribution envelopes at the registration table PRIOR to beginning your walk. You may begin any time between 9 and 10 a.m. There is no registration fee. Walkers with contributions of $25 or more will receive a commemorative t-shirt.

Cash prizes will be awarded to the top eight male and female finishers. 1st place, $300; 2nd place, $250; 3rd place, $175; 4th place, $150; 5th place, $100; 6th place, $75; 7th place, $50; 8th place, $25.

Race Entry Fees $25.00 early registration. $30.00 day of the event for runners.

Awards will be also be presented to the runners and walkers with the best Halloween costumes. All children in Halloween costumes will receive a gift.

Amenities n Long-sleeve t-shirt for runners (guaranteed for pre-registers)

Location Parvin State Park is located in the eastern part of Salem County, New Jersey, in Pittsgrove Township; six miles west of Vineland on Route 540 and seven miles northeast of Bridgeton. It is conveniently accessible from State Rte. 55, interchange #35.

Run registration: 7:00-8:30 a.m. Walk registration: 7:00-8:45 a.m.

Event awards will be presented to the top three in each division — male and female. Age groups: 14 & under, 15-16, 17-19, 20-29, 30-39, 40-49, 50-59, 60-69, and 70+.

n Post-race refreshments n Halloween candy and treats

For More Information Bruce Willson, Race Director (856) 696-3924/wilsonb@sjhs.com

The Course Parvin State Park has a 5K course that includes maintained trails running through scenic wooded areas and paved roads surrounding beautiful Parvin Lake. The course has flat surfaces.

South Jersey Healthcare Bone Run

Kim Schwindt, Walk Coordinator (856) 575-4566/schwindtk@sjhs.com

& Walk Entry Form

Name:______________________________________________________________________________ Race Day Age: _____________ Sex: M M F M T-shirt Size: S M M M L M XL M 2XL M Address: ___________________________________________________________________________ Phone: ___________________________________ E-mail: _____________________________________ City: _______________________________________________________________________________ State: ____________________________________ Zip: ____________________

Event:

Race Division (choose one):

M Age Group M 5 K Run M 1- to 4-Mile Walk M Cumberland County Resident M Law Enforcement / Fire Person M Medical M Masters

Entry Fees: $25.00 early registration ($30.00 day of the event) Make checks payable to:

South Jersey Healthcare Foundation Mail check and entry form to:

SJH Bone Run 1430 W. Sherman Avenue Vineland, NJ 08360 All proceeds benefit osteoporosis prevention and awareness at South Jersey Healthcare, and the Rehabilitation Foundation of Southern New Jersey. Information filed with the attorney general of the state of New Jersey concerning this charitable solicitation may be obtained by calling (973) 504-6215. Registration with the attorney general does not imply endorsement. In accordance with Internal Revenue Service regulations, this confirms that no goods or services were received by the donor in exchange for or consideration of this gift. South Jersey Healthcare Foundation is a 501(c)(3), not-for-profit, federal ID# 22-3746758. Your contribution is tax deductible to the extent permitted by law and helps save lives.

Waiver and Release of All Claims As a participant in this event, I recognize and acknowledgethat there are certain risks of physical injury and I agree to assume the full risk of any injuries, damages or loss which I may sustain as a result of participating in any and all activities connected with or associated with such event. I agree to waive and relinquish all claims I may have as a result of participating in the event against South Jersey Healthcare. I do hereby fully release and discharge South Jersey Healthcare and its officers, agents, servants and employees from any claims from injuries, damage or loss which I may have or which may accrue to me arising out of, connected with, or in any way associated with the activities of the event. I further agree to indemnify and hold harmless and defend South Jersey Healthcare and its officers, agents, servants and employees from any and all claims resulting from injuries, damages and losses sustained by me arising out of, connected with, or in any way associated with the activities of the event. I have read and fully understand the above event details and Waiver and Release of All Claims. Signature: ________________________________________________________ Date: ______________ (parent if under 18 years of age)

TRAINING

DO’S AND DONT’S OF CYCLOCROSS By: Drew Eckstein & Kristen Gavin

Photos by Anthony Skorochod

ON THE COUCH

SETUP YOUR GEAR

DO NOT…Wait to sign up for races.

DO NOT…Pump your tires up to the maximum 70 PSI and expect to go faster.

DO…Sign up early Registering early saves you money and can get you a better start spot, because most cyclocross races stage riders according to their registration date. Much like a criterium or a 5k run, start position is paramount and you don’t want your race to end before it even begins. (I signed up for Charm City Cross 6 weeks out and was the 62nd B-Man to register). Many fields are capped at 80 or 100 competitors, don’t let your favorite race pass you by! DO NOT…Decide not to buy a license because you are being cheap. DO…Buy a USA cycling license because, in the end, it will save you money. A “Day-Of ” race license costs $10 for just one day of racing, while a license for unlimited races during the season costs $45. Buy a license; at the very least it will be motivation to keep training so you break even on your investment. Check out the regional cyclocross schedule at www.midatlanticcross.info, including MAC, MABRA, and PA State series races. Sign up for races at www.bikereg.com. Interested in traveling? The Gloucester, MA, Northampton, MA and Providence, RI races offer great courses that attract top East Coast competition. There are now 3 national cyclocross series that swing through our area: The U.S. Grand Prix, North American Cyclocross Trophy, and ZIPP Ohio Valley Cyclocross series. Even if you don’t have a cross bike, I encourage you to be a spectator at one of these events because the skills and athleticism of professional and elite amateur cross racers will blow you away.

DO…Find the correct tire pressure for you and your tires. Most new riders run their tires with too much pressure, mostly coming from the road where thinking that more pressure means less rolling resistance. Not so in cross; too much pressure, the tire doesn’t have enough “give” to grip the ground through tight turns and your bike falls out from under you making you look bad. Too little pressure, you bottom out the tire and pinch flat mid-race and have to run for the pits for a change. I’m 150 pounds and find that 38 PSI in my Michelin Mud II clinchers usually gives me the best traction without risking pinch-flats through rough sections. Kristin is about 30 pounds lighter and runs about 25 PSI on a similar standard course. Entire articles have been written about tire and tread selection and riding clinchers or going tubular, so we won’t go there. Just know that finding your optimal tire pressure is a must before training or racing, it will make or break your experience. DO NOT…Store your bike without cleaning it after a muddy race/ride and expect it to run well on your next ride. DO…Learn basic bike maintenance and patronize a local shop for bigger repairs and parts suggestions. One common problem from riding in mucky conditions is inaccurate rear derailleur shifting. A quick fix for this involving only some lube and a rag: 1. With the bike in a workstand or tipped upside down, shift the chain into the lowest gear (the biggest cog). 2. Without moving the pedals, click your shifter all the way into the highest gear, at this point your chain will still be on the biggest cog, but the shifter will be in the hardest gear. 3. There is now slack in the cable, remove the last piece of housing and slide it along the cable.

10 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

4. Drip lube along the cable and run the housing back-and-forth over the cable. This will clean debris off the cable. 5. Click your shifter back to the lowest gear and turn the pedals a couple times. DO NOT…Race without pit equipment and expect to be just fine. DO…Get some wheels, a pit bike, or even a friend to pit for you. It stinks to DNF after a week of training, paying a registration fee, riding the trainer for 30 minutes, and getting yourself to the start line. Cyclocross prides itself on being an all-weather event, so you too should be ready for anything. You don’t have to spend millions on backup equipment and most of the time you can borrow it from racers in other categories, but you must be prepared! WHEELS: The most common mechanical is a flat tire. If you have no other pit equipment and on a limited budget, throw some cheap cross tires on some old road wheels and you’ll have something to finish the race on. PIT BIKE: A fresh bike in the pits is handy during muddy races or for bigger mechanicals. We’d all love to have matching high-end, full carbon bling pit and race bikes. If that’s not possible borrow a bike from a friend who’s in a different race, or cobble a pit bike together for worst case scenarios. PIT FRIENDS: If headed to a race with teammates or friends, work the pits for each other. The pits usually make for good cheering/heckling stations for your crew, and serve their purpose of efficient mechanical assistance should something go wrong.

PROPER CROSS ETIQUETTE DO NOT…Be a jerk to the registration volunteers or forget your license and expect to race. DO…Say ‘please’ and ‘thank you’ to the volunteers and promoters who put on the races. They do it for the love, not money, and will not put up with your elitest shenanigans because your dog ate your wallet or you just got off a plane from Cross World Championships and expect a VIP call-up. DO NOT…Think that since it is a short race you don’t have to warm-up. DO… Spend at least 25-30 minutes on the trainer and/or the course prior to the race. The shorter the race, the longer the warmup. If you don’t have a trainer, ride the course. This gives you the opportunity to get familiar with tricky turns and steep climbs – will you ride or will you run? DO NOT…Neglect practicing your start, dismount/remount, and run-up. DO…Practice going “zero to 60” quickly and efficiently and run every once in a while to keep the muscle memory fresh. Cross has a very steep learning curve and if you practice diligently you will be rewarded with great technique that will pay dividends come race time. Cross races are won by pedaling your bike as fast as you can round the course, not running through barriers. A strong start and good technique will save energy and put you in a better spot to finish, something that most cross beginners fail to prioritize. THE START: Try to practice your start on the course, before the race. Look for the best lines, chose an appropriate gear, and

anticipate wherel the bottleneck will happen – then try to avoid it. If you are having trouble clipping in at the start, keep pedaling and trying to clip in. If you stop and look at your pedal, the field will be gone by the time you are clipped in. On the other hand, just because you get the hole-shot, doesn’t mean you’ve won the race, so don’t get a wild hair either! THE BARRIERS: Take several swings through the barriers on your practice lap, look for the best approach lines, and select the right gear to be in coming out of the barriers (is the terrain flat or uphill after the barriers?) Aim to take two steps after dismounting before the barriers, and two steps before remounting after the barriers. SHOULDERING THE BIKE: Learning how to appropriately shoulder a bicycle can make all the difference in the world as you run up a steep hill. Always dismount on the left side of your bicycle, thread your right arm through the frame, rest the top tube on the inside of your right shoulder and weave your right hand back around the front of the frame, holding your right handlebar drop. This allows you to secure the bicycle as you scale the steep mud mountain. Be sure to carefully place your bike on the ground at the top, as dropping your bike may also result in dropping your chain! L

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

OCTOBER/NOVEMBER 2009 11

P RO D U C T R E V I E W

RUNNING SKIRT REVIEW By: Jen A. Miller New Balance Bonita Run Skirt, $50 The skirt and shorts are made of the same material, so the skirt is less likely to flip up in the breeze, which is a bonus for windy days. A thigh pocket not only has space for ID and MP3 player, but also has a ribbon stitched inside where you can write an emergency contact number. I liked the reflector seams on the front of the skirt, too – cute and functional for those runs that start after work and end after sundown (while wearing a reflector vest, of course, which is not nearly as cute).

Saucony E-Motion Run Skort, $45

I’m not exactly a girlie girl. I hate makeup, don’t know how to use mousse, and I’m most at home in my running shoes. So when I a friend suggested I try out a running skirt, I laughed at her. Run in a skirt? PLEASE! I made fun of the field hockey girls who competed in skirts, and wore special ribbons and bows for games. But I kept seeing running skirts at races, and ended up trying on a pair. Unlike your typical running shorts, they provide the snug fit that you’d get wearing tights without showing off your, well, assets because the skirt, which is attached to the tights, offer a layer of shielding. Here’s eight options I tested for the fall season. I’ll never run with bows in my hair. But a running skirt? That’s something I can get behind.

PUMA Run Skirt, $45 It’s a tough skirt with a little flare – the skirt portion gathers on the left side and has small pleating on the right, which both add a dash of style on a very functional skirt. Its carry pocket is along the waist band and slightly larger than pockets you’ll find in most running shorts — big enough for an ID or credit card. The skirt itself offers more coverage than most of what I tested, which makes it my choice on less flattering-feeling days.

This one probably the most ingenious pocket space – the Saucony E-Motion Run Skort splits a pocket right into the line of the waist band between the skirt and shorts material. This was the longest skirt of the bunch on me – in both the short and the skirt parts — and its shape is a little more rounded than A-line, but it provided plenty of room to move, with the help of a pleat flap in the back that expands if need be.

SUGOi Moxie Skirt, $65 The Moxie skirt draped best on me out of the bunch – a nice A line that looked like a traditional skirt over the tight briefs. It’s a good option for that in between season running too – those sneaky hot days of fall or first bright bursts of warm spring. For cooler days, try the SUGOi Stamina. Its skirt doesn’t drape as well, but is made of a heavier material. The pocket for both skirts is on the back of the actual skirt with enough room for credit card and ID, but you don’t want to haul too much weight or you’ll be tapping yourself on the rear for the entire run.

Lucy Hood to Coast Skirt, $58 By far the girliest skirt in the pack, and based on the number of trucks that honked at me? A guy favorite. The Hood to Coast Skirt is a flouncy, ruffled number. The skirt itself is a light weight material that just covers the tights. It has a snug pocket on the thigh for whatever you want to carry, and a hole for headphones if an MP3 carrier is what you choose. Be careful on windy days if you’re worried about someone seeing your butt. The skirt is light, so it bounces in the wind.

12 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

Lucy Gazelle Seamless Skirt, $54 By far my favorite skirt, with the softest fabric and most stretch. The wide waist band lets you wear it mid or low rise. I reached for this first whenever out of a clean batch of running clothes. It’s a short one, but if you don’t mind (and have Body Glide), it’s a fun, pretty option. Only complaint? No pocket. None. But that’s OK – I’ll risk it.

Lija Compression Risk Skort, $80 Like the Lucy Hood to Coast Skirt, the Lija is a ruffled skirt, but in a more subdued way – the ruffles are subtle and short. They don’t flounce up as much when you run. They’re also made of the same material as the tights, so it’s less likely to bounce with you. The Lija has a small hidden key pocket on the waistband, about the size of a running short pocket.

SkirtSport Tough Girl Skirt, $90 I’m not a to-the-ankle tights person (I run in shorts in 35 degree weather), but when the temperature really drops, I like tights that are skin tight, all the way through. These are not those tights – they’re boot cut, and flop a little around the shoe. But if you like boot cut style tights (and I know a lot of people do), the Tough Girl is a cute, durable option. My first running skirt – short edition — was from SkirtSports. The long version has two generous side pockets, one with a hole to thread your headphones through. The color contrast makes it look less like a cover up and more like a fashion statement. It’ll easily transition from road run to grocery store, too, if you’re worried about being stared out in the check out aisle. L Jen A. Miller is a freelance journalist based in Collingswood, NJ. Her work has appeared in the New York Times, Philadelphia Inquirer, Men’s Health, Allure and New Jersey Monthly, among others. She’s author of The Jersey Shore: Atlantic City to Cape May and gunning for a sub 1:50 time for the Philadelphia Half Marathon in November — her first half-marathon so far.

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YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

OCTOBER/NOVEMBER 2009 13

BELMONT PLATEAU: Photos by Dave Thomas

KEEPING THE “FIELD OF” DREAMS ALIVE BY DIANE MCMANUS

he scene is a typical race on Belmont Plateau. Uniforms fan out across the “outside mile” like a moving rainbow. The bodies wrapped in these uniforms change from year to year, but the ritual is repeated, this celebration of autumn, of running, of tradition. Belmont Plateau, with its mix of monster hills and long grassy stretches and sharp turns has made and broken the dreams of generations of runners. Cross-country running is life at its bittersweet fullest, lived to the hilt. It captures the raw joy of victory, the heartbreak of falling short—or simply of falling on the jagged rocks of hills with such vividly descriptive names as Parachute and—in earlier days—Surekill. If you want to be reminded of why you run, this is the place to go: the hurt and the joy so intimately mixed into a riot of fall color, during a season vivid with hope and pain and passion.

heart, and pouring his heart into countless races. And it involves his longtime mentor and coach, Jack St. Clair. Known to his runners as the Saint, St. Clair served as Temple’s head cross-country coach from 1967 to 1983 and, with former Penn Relays Director Jim Tuppeny, had a hand in designing the old college course—the “classic 5” now no longer used—that demanded of athletes agility and courage as well as speed.

Dave Thomas, founder and director of the nonprofit organization, Philadelphia Athletic Charities, understands the pull of this place and is an ardent student of its history. He has researched countless microfilms to trace its past and read the stories of the athletic legends who have run its hills. But this is not just a research project.

The more recent college course adopted in the 1990s—shortened slightly to accommodate the now standard 8k length and to make it faster—Thomas believes, is “less challenging, too easy.” While it isn’t exactly a walk in the park, it has been shorn of Surekill as well as other of its more difficult sections. To Thomas, crosscountry courses in general have become glorified lawns, their surfaces groomed for speed but no longer a test of heart.

Thomas’s pursuit is personal and it involves more than learning about the past— although he is working on a book about the history of cross-country running on Belmont Plateau. It taps into his own memories of running for LaSalle and Temple, of many practice and competition hours spent negotiating the hills and woods on the Plateau, learning them by 14 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

For this reason, Thomas’s project is as much about shaping the present and future of Belmont Plateau as learning and writing about its past. Thomas wants to resurrect the “classic” course, use it for college racing, and possibly a regional or national championship. Over this course, such Olympians as Marty Liquori, Eamon Coghlan, and Sydney Maree raced.

It is time, in Thomas’s view, to bring back the challenge. And he is not afraid to face his nemesis, poison ivy, to do so. “I’m sensitive to the stuff,” he says. Even so, to accomplish his purpose, he obtained a permit from Fairmount Park and recruited volunteers to assist him in his

“Belmont Plateau Restoration Project” on August 23, publicizing the event through flyers, a Facebook page, and his own website, www.gopacsports.com. Although he had hoped as a result for about 25-30 volunteers, the ten who appeared—including Dave and Marie Thomas—made up in energy what they lacked in numbers, fully prepared to dedicate their morning to the project. Fairmount Park employee Jason Mifflin, for instance, took time out of his vacation to provide truck, tools, trash bags, and muscle. He was joined by a crew consisting in large part of Temple alumni who had run for St. Clair and who were as committed to restoring their mentor’s course as was Thomas. Michael McSweeney, the senior member of this volunteer corps, attended Temple in St. Clair’s early days as a coach there. Although he no longer runs, St. Clair and his family remained “a big part of my life,” McSweeney said. He has remained a friend of the St. Clair family and thus, “anything that comes up with his name, I try to make it.” For him, it offered a chance not only to give something back to the family but also to meet new people, make new friends. The day also afforded St. Clair’s protégées with a chance to trade stories and laughs about their coach—a chance, said volunteer Kyle Mecklenborg, to “bond with other runners”—while threading their way down Surekill with clippers, rakes, and saws, widening what had narrowed into barely a singletrack trail, so that it could once again accommodate two or three runners abreast.

country events, Thomas wants to “set cross-country racing apart from trail racing,” said Fred Kenney, co-founder with Thomas of Fast Cat Sports, a race timing service. Over the longer term, Thomas plans to submit a proposal at his next coaches’ conference meeting in October to use the classic course for future college meets, and also, he hopes, for open regional and national championships as it had been in the past— most notably in 1976, when it was the site of the AAU National Championships. Perhaps it will once again host Olympians, but it could also offer generations of future college and elite runners the opportunity to break the course record of 24:43 set by Penn runner Dave Merrick in 1975 and unbroken ever since. But even if no course record is set, restoring a classic race course may be akin to restoring a work of art—resurrecting breaths, voices, and memories, while creating new ones—a project well worth the risk of poison ivy and sore muscles. For more information and/or to volunteer, readers can contact Dave Thomas via e-mail at thomasd611@yahoo.com or visit his website, www.gopacsports.com, where they will find a detailed look at Belmont Plateau history.

The day proved productive, with all but about seventy yards of the quarter mile trail cleared. “The best part of this,” reports Chuck Shields, Thomas’s team-mate in their Temple days, and treasurer of the Greater Philadelphia Track Club founded by Thomas, “was realizing how successful a determined group of people can be once they are brought together. It just takes someone to spark the process. And that was Dave. I would not have guessed we would have cleared that much in two and a half hours.” And Thomas continues to be that spark. On September 15, the university held a “Day of Service,” canceling classes and providing students and faculty the chance to participate in a variety of community service projects. On that day, Thomas and members of his cross-country team converged on Belmont Plateau for more trail clearing, with the public showing up with an outpouring of support. His immediate goal is to have the course ready for the second annual Jack St. Clair Memorial Cross-Country Race on September 27 (Ed. Note – By the time this issue hits streets, the event will have already happened in outstanding fashion). This race is part of a new championship series of cross-country races Thomas set up with the Mid-Atlantic USA Track and Field. Although USATF has had an off-road Grand Prix series that includes some cross-

About the Author: Diane McManus has spent her life pursuing challenges and passions—academic, literary, and athletic. Obtaining a Ph.D. in English (at Temple) prepared her to teach the subject while providing excellent preparation for marathon training: the need to set a long-term goal and keep an eye on it while enjoying the journey there. Diane has learned too that her favorite sports—running and swimming—have a way of sparking the creative process. She has run, and often written about many, races of varying distances from the 100 yard dash to the marathon. You may reach her at dpmcmanus50@gmail.com or leave comments on her blog, http://initforthelongrun.blogspot.com.

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

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A Runner’s Detour Leads to New Discoveries By Pattie Bucaccio

s we grow older and wiser we come to realize how little control we have over some things in life. Thankfully, with age we also gather tools and the wisdom to take charge when things fall out of whack. Take running for example, once we have some success in training we start planning for that first 5k or marathon, never expecting injury to get in our way. Here I share my own struggles and triumphs and, hopefully, encourage others facing similar obstacles. Specifically, I will tell you that seeking the advice of sport medicine experts, challenging our bodies in new ways and changing our perspectives will get us back on track.

Joan Osborne and I opened The Running Place eight years ago because we were passionate about running and knew that we could help others. We both had degrees in exercise science and had been running since the 70’s, with many marathons under our belt. I had just turned 40 and looked forward to running many more road races. But my plan was thwarted by a string of injuries. My first injury, back in 2004, was a torn ligament in my ankle (a fall in my garage), followed by several bouts of low back pain (your basic incapacitating muscle spasm). Both of these injuries were not running related per se, but they made running difficult and unpleasant at best. I turned to triathlons with good success for a while but a recurring calf strain, followed by hamstring tendonosis (both running related) set me back for a long time. I had all this passion for running but my body just wouldn’t run with me. Along the way I sought the advice of many experts including sports medicine specialists, orthopedists, chiropractors, podiatrists, physical therapists and massage therapists. Customers at my shoe store would send me to their favorite specialists and, over time, I did the same. The Philadelphia region has some of the best sports medicine professionals in the

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country so I believe its well worth your time to go out of your way to seek their advice. Dr. Larry Chou (Medical Director of Sports and Spine Rehabilitation Premier Orthopedic and Sports Medicine Associates in Havertown) referred me to Dr. Levon Nazarian at Jefferson Hospital for my hamstring tendon injury. Dr. Nazarian is a well regarded musculoskeletal radiologist who trains other sports medicine physicians in a new treatment for tendon injuries using a needle along with ultrasound. Although it wasn’t convenient to drive into the city, I was certain that I was getting the best treatment possible.

accomplished by maintaining good posture, opening tight joints and using gravity to do work instead of pushing and forcing your body to move in ways that can do it harm. In hindsight, I believe that my running form changed as a result of constant injury and my form suffered. Since starting Chi Running earlier this summer, I’ve had no leg pain and look forward to taking a Chi Running workshop with founder and accomplished ultra marathoner Danny Dryer later this fall. Find either Chi Running or Chi Walking workshops locally (www.phillychi.com) or stop by the store to pick up the book and DVD.

Another example of the importance of finding the best sports practitioner is in choosing a physical therapist. Most will treat your injury but the best ones also determine how your flexibility and strength deficiencies may have contributed to the injury and any lasting pain. Charan Chadha, MPT, owner of Bounce Back Physical Therapy carefully studied my gait and connected my ankle instability (from previous injury) with a leg strength imbalance that ultimately led to my hamstring injury. During my physical therapy sessions he not only worked on my hamstring but focused attention on strengthening my lower leg and core muscles. If you’ve had chronic injuries, consider going for a consult to a physical therapist touted by fellow runners to evaluate and provide insights.

Finally, I give yoga credit for changing my perspective about what a runner should and should not do. Honestly, yoga would be the last activity I could have imagined helping me get back to running. I missed the fact that many of our customers were practicing yoga. My physical therapist introduced basic yoga stretches which eventually led me to take classes and discover its benefits for runners. According to Lisa Tolotta, Excel physical therapist (and runner!) for 13 years, “After treating my share of running injuries I found that practicing yoga may minimize the majority of overuse injuries that are due to musculoskeletal imbalances. Because yoga integrates the mind with the body, it helps runners to identify their own imbalances and tight muscles. Yoga helps to restore overall balance as the poses require both the outer and the inner leg muscles to work together. The postures demand core and hip strength, both of which are sometimes lacking in runners.” Fortunately, yoga’s popularity has led to the opening of more studios and a more diverse group of athletes taking classes. I was happy to see I wasn’t the only inflexible one.

Challenging my body in new ways was the silver lining to all my injuries. Embarking on my first triathlon got me back on my bike and into the water. In the pool I quickly learned that the swim strokes I perfected in the 70’s were “old school.” A customer steered me to the revolutionary swim program know as Total Immersion (TI) by Terry McLaughlin. The technique of TI teaches one how to swim with the effortless grace of fish by becoming one with the water. To do this you break down your stroke and emphasize proper alignment and use of core muscles to drive your stroke rather than expecting your arm and leg muscles to do all the work. Terry’s philosophy is to teach swimming as a practice – in the same mindful spirit as T’ai Chi and yoga. I recommend giving TI a try whether you are a beginner or experienced swimmer. There are books, DVDs and workshops available to learn TI swimming techniques (www.totalimmersion.net). Mindful swimming led me to an interest in Chi Running, which takes a similar approach by asking you to run with a sense of connection to your body. Chi Running is based on the centuriesold principles of T’ai Chi that states, less is more. Rather than using the muscle power in your legs to drive you forward, you depend on energy flowing freely through your body. This is

If I had not been injured I would have missed this journey that offered new challenges and much satisfaction along the way. The learning curve for each technique mentioned above is steep but every so often I reach a new level of proficiency and I am certain you will, too. Just imagine being one of those runners who actually looks fluid and at peace while running…no injury, no effort…simply JOY. (I plan on being one of them for years to come.)

Pattie Bucaccio, MS, RD, LDN is the co-owner of The Running Place, a specialty running store in Newtown Square, PA. Beginner to advanced walkers and runners are encouraged to take advantage of the expert advice and caring customer service available at the store. Visit online: www.therunningplace.com for store hours and directions.

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

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LISTING KEY

(E) = ENTRY LEVEL

(B) = BEGINNER

(R) = RACE

Oct 10. Granogue Cross. Level: R. Granogue, DE www.midatlanticcross.com Oct 10-11. IRON CROSS 9am. Michaux State Forest, PA www.yellowbreechesracing.org/ironcross Oct 18. Wissahickon Cross. Level: R. Ludwig’s Corner, PA www.midatlanticcross.com

(CH) = CHARITY

Oct 31. Beacon Cross. Level: R. Bridgeton, NJ www.midatlanticcross.com

(RF) = RACE, FUN

November Nov 1. HPCX Cycling. Level: R. Jamesburg, NJ www.midatlanticcross.com

(F) = FUN

Nov 14-15. USGP of Cyclocross Mercer Cup. Level: R. West Windsor, NJ www.midatlanticcross.com Cycling - Road

ADVENTURE RACING EVENTS Ongoing Feb-Dec. Tehnical Climbing Skills Training. Level: F, A. By appointment. Indoors or Outdoors, Doylestown, PA. www.doylestownrockgym.com. 215-230-9085.

October Oct 3. Tryad Adventure Challenge Adventure Racing/Adventure Sports. Level: A, C. 9:30am. French Creek State Park dan@tryad-pt.com www.tryad-pt.com Oct 3. Genesis Sprint Adventure Race Ringwood Adventure Racing/Adventure Sports 15-20 mi. Level: C, F, A. 9am. Ringwood, NJ. info@genesisadventures.com www.genesisadventures.com

Oct 3. EX2 Day of Endurance Adventure Racing/Adventure Sports 18 hr. Level: R, C Flintstone, MD www.ex2adventures.com Oct 11. French Creek Adventure Race Adventure Racing/Adventure Sports Run, Mt Bike, Canoe. Level: R. 9am. French Creek State Park ibulrich@aol.com www.makebreak.com 610-775-4614 Oct 25. The Edge Adventure Race Adventure Racing/Adventure Sports 20 mi/6 hrs. Level: R, Ch, A. Wilmington, DE. info@goalsara.org www.goalsara.org 866-338-5167 November Nov 1. Hike Across Delaware. Adventure Racing/Adventure Sports. Level: C. 9am. Delaware City, DE. wilmingtontrailclub.org. 302-328-8990. Nov 14. Tryad Adventure Challenge Adventure Racing/Adventure Sports. Level: A, C. 9:30am. Pennypack Park-Pine Road dan@tryad-pt.com www.tryad-pt.com

G? G? NIN WIN? N O RU R -ING I TR

CYCLING EVENTS

Cycling - Mountain and Cross Ongoing Oct-Dec. Kewick Cycle Sunday Mountain Bike Group Ride. Level: C, F, A. 9am. Valley Green Inn, Phila. PA salesstaff@keswickcycle.com www.keswickcycle.com Oct-Dec. 2009 Bikesport Sunday MTB Ride Cycling – Level: A, F. 9am. Green Lane Park, PA info@bikesportbikes.com. www.bikesportbikes.com. 610-489-7300 October Oct 4 Hillbilly Hustle V4 Cyclocross 9am. Elmer, NJ www.breakawaybikes.com 215.568.6002

Oct-Dec. Thursday Night Training Series. Level: R. 6pm. Rodale Fitness Park. Trexlertown,PA. www.pacycling.org Oct-Dec. Bikesport Friday Morning Women’s Road Bike Ride . 25-38 mi. Level: A. 4 2009 10 2009 9:30am. Trappe, PA info@bikesportbikes.com www.bikesportbikes.com 610-489-7300 Oct-Dec. Shore Cycle Club Sat AM Weekly Ride. Level: A. 9am. Tuckahoe Bike Shop, Tuckahoe, NJ walt_dickerson@hotmail.com www.shorecycleclub.org 609-335-4433 Oct-Dec. Bikesport Sunday Road Bike Ride. Level: C. 9am. Trappe, PA info@bikesportbikes.com www.bikesportbikes.com 610-489-7300

Bicycle Club of Philadelphia

10% off your meal when you show your number on race day! Located at the 20 mile marker of the Philadelphia Marathon

215.487.2663

Ongoing Oct-Dec. First Tuesdays at Bikesport. Level: A, F. 8pm. Trappe, PA info@bikesportbikes.com www.bikesportbikes.com 610-489-7300

www.lebusmanayunk.com

BCP, www.phillybikeclub.org, is Philly’s largest recreational cycling club, and the WINNER of Philadelphia Magazine’s Best of Philly 2009 Award for Intramural Sport. Enjoy a year-round schedule of weekly group rides for all levels of ability & interest (group HIKES in the very cold winter), picnics & social events, bike-related training courses, Spring & Fall cycling weekend trips, etc. Visit our website for detailed ride descriptions, event calendar and membership info. Email any questions to info@phillybikeclub.org. THANK YOU and WELCOME!

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Oct-Dec. High Road Cycle Recovery and Development Rides Every Tuesday. Level: A. 5:30pm. Wayne and Doylestown stores. www.twileysports.com Oct-Dec. High Roads Cycle’s Women’s Rides Every Saturday. Level: A. 9am. Wayne and Doylestown stores. www.twileysports.com Oct-Dec. Paramount Cycling Club Summer Rides (Sundays) Level: A Vineland, NJ paramountCC@gmail.com. www.paramountcycling.com. Oct-Dec. Paramount Cycling Clubs Summer Advanced Rides (Tuesdays) Level: C Vineland, NJ paramountCC@gmail.com. www.paramountcycling.com. October Oct 3-4. Bike MS: City to Shore Ride . 25, 45, 75, 150 mi. Level: CH, A, F. Cherry Hill, NJ. www.bikems.org Oct 3. Second Annual AJF50 Ride For Autism. 12/50 mi. Level: CH. 8:30am. Bucks County, PA. www.ajfoundation.org Oct 4. Gap Gallop! 50.65.100mi. Level: F,C. 7am. Bethlehem, PA. www.lehighwheelmen.org Oct 8. Camphill Challenge Cycling - Road 35 mi. 10 mi. Level:C, CH, A, F. 8:30am. Glenmoore, PA ccoffman@beaverrun.org. www.camphillspecialschool.org. 610-469-9236 x132 Oct 10. Savage Century. 40/60/75/100mi. Level: C .7am Newark, DE www.whiteclaybicycleclub.org savagecentury@whiteclaybicycleclub.org Oct 10. Bike On Old Mine Road 20/44/62mi. Level:E, CH, F. 7:30am. Sussex County, PA www.oldmineroadfolklifefestival.com

Oct 11. 2nd Annual Cycle Mania @ Blue Marsh. 7,14,21. Level: R, F. Leessport, PA woodtowonderful@comcast.net Oct 11. Gilda’s Tour de Shore . 15, 25, 50 mi. Level: Ch, A. Margate, NJ marcy@gildasclubsouthjersey.org www.gildasclubsouthjersey.org Oct 25. Ride Ataxia. 10,25,50mi. Level: F, CH,A. 7:30am. Limerick Community Park, PA obs3925@outback.com www.rideataxia.org/philly Oct 23-25. Bicycle Club of Philadelphia Fall Foliage Weekend. Level: A, F. Hanover, PA info@phillybikeclub.org www.phillybikeclub.org

MULTISPORT (TRIATHLON AND DUATHLON) EVENTS

Ongoing Oct-Dec. Triathlon 101: Preparing For Your First Triathlon. Level: F, A. 7:45pm Berwyn, PA. www.midatlanticmultisport.com. 610-644-0440. Oct-Dec. Weekly Indoor Cycling Class. Level: Tu, 6-7am. Upper Main Line YMCA, Berwyn, PA. info@midatlanticmultisport.com. www.midatlanticmultisport.com. 610-644-0440. Oct-Dec. Weekly Triathlon Swim Class. Level: A. M, 7-8pm.W, 9-10am. Th, 78pm. Sun, 9:30-10:30. Upper Main Line YMCA, Berwyn, PA. info@midatlanticmultisport.com. www.midatlanticmultisport.com. 610-644-0440.

Oct-Dec. Performance Swimming for Triathletes. Level: Ch. 9:30am. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. Oct-Dec. Swimming for Triathletes: Technique & Open Water Skills. 5k. Level: R, Ch, A. 9:30am.Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. October Oct 4. Bassman Sprint Duathlon. Level: A. 7am. Tuckerton, NJ info@citytri.com www.citytri.com 347-276-7523 Oct 4. Bassman Sprint Triathlon. Sprint Distance. Level: R, A. 7am. Tuckerton, NJ info@citytri.com www.citytri.com 347-276-7523 Oct 4. Bassman Half Triathlon. Half Distance. Level: R, A. 8am. Tuckerton, NJ info@citytri.com www.citytri.com 347-276-7523 Oct 4. Trimax Hammerhead Duathlon. 2.5/8/2.5 Level: R, A. Green Lane Park, PA info@trimaxendurancesports.com www.trimaxendurancesports.com Oct 4. Wildlands Challenge Adventure Race Level: R, Ch. Bernville, PA. bulrich1@aol.com www.makebreak.com Oct 4. Brierman Triathlon. Half Lite 50: .85 mi Swim, 40 mi Bike, 9.3 mi Run, Sprint: .45 mi Swim 21 mi Bike, 4.9 mi run. Level: C, F, A. 7:30am. Boonsboro, MD nsemmel@piranha-sports.com www.piranha-sports.com Oct 10. North Branch Tri. Level: C, F, A. 9am. Wyalusing, PA. kayaks@ptd.net www.rivertownrace.com 570-721-0468

22 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

Oct 11. Dottie’s house “End of Season” Triathlon/Duathlon. Tri: .25 mi swim, 10 mi Bike, 5k Run Dua: 2 mi run, 10 mi Bike, 5k Run. Level: R, C, F, A. 8:30am Island Beach State Park, Seaside Park, NJ www.dqtridu.com 856-424-5969 Oct 11. French Creek Fling Team Adventure Race. 6/11mi. Level: C,F,A. 9am. Birdsboro, PA. bulrich1@aol.com www.makebreak.com

Oct 11. Cape Henlopen Triathlon & Duathlon. Tri: 1/4 mi Swim, 14 mi Bike, 3.1 mi Run, Du: 1.5 mi Run, 14 mi Bike, 3.1 mi Run. Level: C, F, A. 7:45am. Lewes, DE nsemmel@piranha-sports.com www.piranha-sports.com Oct 17. Chilli Challenge Triathlon. Paddle,Bike,Run. Level: R. 9am. PPl Montour Preserve montourrec@mac.com www.rivertownrace.com 570-271-1055

RUNNING EVENTS

Ongoing Oct-Dec. South Philly Striders Running Club. Level: A. T 6am. 9th and Passyunk, Phila, PA. info@southphillystriders.com southphillystriders.com Oct-Dec. South Philly Striders Running Club. Level: A. T, 6:15am. Front and South, Phila, PA info@southphillystriders.com southphillystriders.com Oct-Dec. South Philly Striders Running Club. Level: A. Su, 8am. Front and South, Phila, PA info@southphillystriders.com southphillystriders.com

Oct-Dec. Pike Creek Valley Running Club Group Runs. Level: A. Delaware rachelbleacher@yahoogroups.com www.pcvrc.com 302-475-5439 October Oct 3. Tussey Mountain Back 50M Relay and Ultra. 50mi. Level: C. 8am. Boalsburg, PA. www.tusseymountainback.com Oct 3. Bald Eagle Mountain Megatransect. 24.9mi. Level: C. 7am. Lock Haven, PA. www.ultrahike.com Oct 3. Hands On House 1/2 Marathon and 5k. Level: C, F, A. 9am. Lancaster, PA. race@handsonhouse.org www.handsonhouse.org Oct 4. Delaware Distance Classic. 15k. Level: C, F, A. 8:30am. Wilmington, DE. www.pcvrc.com 302-798-4179 Oct 4. Pagoda Pacers present the 5th annual Blues Cruise 50K Trail race. 50k. Level: C, F, A. 8:30am. Reading PA stephanweiss@comcast.net www.bluescruiseultra.com 717-484 1127 Oct 4. 5K Run for FUNds! Running Road/Trail 5k. Level: R, F. 9am. Media, PA. KristenK@delcochamber.org. www.delcochamber.org. 610-565-3677 Oct 4. Philly Health Cares 5k. Run/Walk. Level: R,F. 9am. #1 Boathouse Row, Phila, PA. erin.davis@jefferson.edu Oct 10. Women’s Distance Festival 5K Run/Walk. Level: A, F. Media, PA. info@delcorrc.com www.DelcoRRC.com Oct 10. Crazy 8k Muddy Bottom Mud Run. Level: A, R. F. 9:30am. Alloway, NJ. campedgeteam@aol.com www.ranchhope.org Oct 10. The Baltimore Marathon. 26.2 mi, 13.1, 5k. Level: C, F, A. 8am. Baltimore,MD customerservice@corrigansports.com www.thebaltimoremarathon.com 410-605-9381 Oct 10. Oil Creek Trail Runs. 50mi, 50k, 100mi. Level: C. TBD. Titusville, PA. www.oilcreek100.com Oct 11. 14th Annual Steamtown Marathon. 26.2 mi. Level: C, F, A. Scranton, PA racecommittee@hotmail.com www.steamtownmarathon.com Oct 11. Reading Hospital Run 10K & 5K. Level: A, R, F. 9am. Reading, PA. rhornpcs@aol.com

DON’T MISS THIS EVENT! Oct 11. The Sixth Annual Radnor Red 5K Steeplechase Run Level: R. 9am. Radnor Hunt, 826 Providence Rd, Malvern, PA 610-316-6541 www.radnorredsteeplechase.org Not your ordinary 5K! A steeplechase run over horse jumps, water pits and cross country trails, through the fields of the beautiful Radnor Hunt. Benefits Students Run Philly Style

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Oct 17. Women’s 5K Classic. 5K. Level: A, F. 9am Allentown, PA www.womens5kclassic.org/ Oct 17. 1st Annual Ghouls & Fools Nighttime Trail Run. Level: A, F. 7pm. Reading, PA. rhornpcs@aol.com www.pretzelcitysports.com 610-779-2668 Oct 17. 5th Annual Browning Ross Bob Kupcha 5k Running - Road/Trail 5k Level: R, F, B, A . 9am. National Park, NJ jack.heath@ssa.gov. home.comcast.net/~coachheath. Oct 17. Hatfield A.C Fall Classic 5k. Level: A, R. F. 9am. Hatfield, PA. fborusiewicz@hatfieldathleticclub.com Oct 18. Atlantic City Marathon. 26.2 mi. Level: R, C, A. Atlantic City, NJ www.atlanticcitymarathon.org Oct 18. Philly Kids Chance. Level: F, A. 2pm. Phila, PA. glennwhite@comcast.net Oct 18. 21st Annual Bow Tree Run. 5k/10k. Level: R, F, A. W. Chester, PA burke@blankrome.com www.bowtreerun.org Oct 24. Stoudt's Brewing Distance Classic 12K Running - Road/Trail Level: R, A. 10am. Adamstown, PA. peterbbelanger@comcast.net. www.lrrclub.org. 717-371-0746

24 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

Oct 25. Fitzy’s 5K Run. Level: R, A 11:00am. Wyomissing, PA. 610.320.9097 www.arunningstart.biz Oct 25. Katz JCC 10th Annual 5k Run/1 mile walk. Level: R, F. 8:15am Cherry Hill, NJ - JCC campus gbonetti@jfedsnj.org 856-424-4444 x.141 Oct 25. Pine Medicine at Radnor Run. 5 mi. Level: A, F. 8:30am. Plymoth Meeting, PA. www.lunginfo.org/radnorrun 610-941-9595 Oct 25. Northeast Roadrunners Marathon Tuneup 25K. Level: C, F, A. Kelly Drive, Phila, PA. runadvte@rcn.com Oct 25. Fall Trail Run 5.5 Mile. Level: A, F. Frances Slocum State Park Frances Slocum State Park 570-474-5363 Oct 25. Evansburg Challenge Trail Run. 10mi. Level: A, C. 10am. Collegville, PA. www.pretzelcitysports.com Oct 25. Spirit of Pittsburgh. 12.1 mi. Level: C, F, A. TBD Pittsburgh, PA. www.spiritofpittsburgh.com Oct 31. Dacc 5K Run. Level: R 9am. Danville, PA DACCJLK@aol.com www.rivertownrace.com 570-275-3001

Oct 31. Run For Our Sons 5K. Level: R. 9:30am. Kennett Square, PA ryan@parentprojectmd.org www.parentprojectmd.org November Nov 1. Norcross-Cooper Bridge Challenge. 10k. Level: A, F. 8:30am. Phila, PA. www.runthebridge.org 856-933-3725 Nov 1. Trimax Media. 5mi. Level: C, F, A. 9am. Media, PA. www.trimaxendurancesports.com

Nov 28. Delaware Open XC Championship. 5k. Level: A, F. 10:20am Brandywine Creek State Park, Wilmington, DE. jgwalsh59@comcast.net www.delawarerunningclub.org 302-892-2829 Nov 28. Mid-Atlantic 5k XC Championships (Women).Level: A, F. 11am. Brandywine Creek State Park, Wilmington, DE. jgwalsh59@comcast.net www.delawarerunningclub.org 302-892-2829

Nov 1. Oley Valley Country Classic 5/10mi. Level: R, A. 9am. Oley, PA bggoodhard@1usa.com www.pagodapacers.com

Nov 28. Mid-Atlantic 5k XC Championships (Mens). Level: A, F. 11:30am. Brandywine Creek State Park, Wilmington, DE. jgwalsh59@comcast.net www.delawarerunningclub.org 302-892-2829

Nov 7. 2nd annual I Can Run 5k. Level: A, F. 9am. Chalfont, PA scotttutton@comcast.net

Nov 29. Dirty Bird. 15k. Level: A, C. 10am. Birdsboro, PA. www.pretzelcitysports.com

Nov 7. Autism Cares 5k. Level: R, A. 10am. Newtown, PA. 215-593-4385 race@autismcaresfoundation.org

SWIMMING

Nov 8. Seven Mile Sampler. 7.4mi. Level: A, C. 9am. Elverson, PA. www.trimaxendurancesports.com Nov 14. Dacc 5K Run. Level: C, F, A. 9am. Danville www.rivertownrace.com 570-275-3001 Nov 14. 14th Annual 5K Turkey Trot Run. 1 mi Fun Run. Level: A, F. 9am. Somerset, NJ mzrace@OYMP.net www.OYMP.net 908-722-1200x226 Nov 21. Macoby “Run Run” 5 Miler. Level: R, A. 9am. Green Lane, PA 610.845.8205. peacewaysprings@dejazzd.com Nov 22. 16th Annual Philadelphia Marathon. 26.2 mi, 13.1 mi. Level: C, F, A. 7am. Phila, PA. www.philadelphiamarathon.com 215-683-2122 Nov 26. Ocean City Turkey Trot-Harriers for Hounds. 5k, 1 mi. Level: A 8:30am. Ocean City, NJ idotridou@aol.com www.active.com Nov 26. Fairmount Park Turkey Trot 5 Mile. 5 mi. Level: A, F. Fairmount Park Turkey Trot 5 Mile runadvte@rcn.com Nov 26. Bucks County Roadrunners Thanksgiving Day 5 Mile. Level: A, F. Langhorne, PA 215-530-6047 Nov 28. Turkey Trot to Benefit the Atlantic City Rescue Mission. 5 mi, 5 k, 1 mi. Level: A 10am Northfield, NJ www.birchgrovepark.org

EVENTS

Ongoing Oct-Dec. Germantown Academy Masters Mon-Wed-Fri. Level: A Ch. 7:30pm. Germantown, PA gaac_masters@yahoo.com Oct-Dec. OC Swim Club Pool Workouts (Sundays). Level: A Ch. 7am. Ocean City, NJ. www.oceancityswimclub.org Oct-Dec. Performance Swimming for Triathletes. Level: Ch. 9:30am. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440.

Represent Philadelphia on your next ride!

Oct-Dec. Swimming for Triathletes: Technique & Open Water Skills. 5k. Level: R, Ch, A. 9:30am. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440.

NEW! cycling caps and socks available

Oct-Dec. Germantown Academy Masters (Mon-Wed-Fri). Level: A. 7:30pm. Germantown, PA gaac_masters@yahoo.com Oct-Dec. On-going Informal Open Water Workout Gatherings Information available at www.oceancityswimclub.org See the “Ebb & Flow Forum” Oct-Dec. Total Immersion Freestyle Workshop. Level: A. 8am. Phila, PA. info@temple.edu www.totalimmersion.net 215.204.7000 L

Available at :

www.gocycling.com and local bike shops. A portion of all proceeds benefit Neighborhood Bike Works and Philadelphia Mountain Biking Association.

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

OCTOBER/NOVEMBER 2009 25

CHOICE GEAR

Fizik Antares By Dan Lavelle

Are you catching on yet? We are saddle demons here at Liberty Sports Magazine. It’s not that we can’t find a comfortable saddle, but how can we call something our favorite until we’ve tested them all? Next up on the block is Fi’zi:k’s latest offering, the Antares. Slated as the 3rd dimension saddle from Fi’zi:k, the Antares is a hybrid between the racer’s favorite Arione and the always comfortable Aliante. It combines the ample width of the Aliante with the flat fore-aft of the Arione, resulting in a saddle that is comfortable in one position like most perch saddles (see our Aug/Sept review of the Prologo Scratch) while also allowing the rider to scoot comfortably forward. My biggest complaint with the Arione was that the nose could be flatter, a feature that Fi’zi:k corrected for the Antares with a slightly wider and more padded nose section. Speaking of padding, the Antares utilizes a new low profile padding system that offers 3.7x more padding with no weight penalty. Not that weight matters to most cyclists in finding the perfect saddle, but Fi’zi:k was never very well known for lightweight saddles until they debuted the 175g Antares Kium (a braided carbon version weighing 145g is also available). Now riders who favor minimalist saddles like the Selle Italia SLR and San Marco Aspide get a lightweight, sleek saddle that is also well-padded and comfortable for long rides. So is it the perfect saddle? While it is light, comfortable and good looking we’ll refrain from calling it perfect for everyone. Saddle reviews are a dime a dozen and Fi’zi:k understands that bums are personal, so they offer a Fi’zi:k demo program available at most dealers which allows you to try all their saddles for awhile before pulling the trigger. While we love it and it’s now our main saddle, we’ll let you be the judge – stop into your local shop and ask for one of their bright orange Fi’zi:k testers, try it out, love it for yourself, then enjoy the ride! The Fi’zi:k Antares is available in two models; braided carbon rails for $230 and K:ium rails for $200. Check out www.fizik.com for more info!

Yakima High Roller By Dan Lavelle

Yakima doesn’t want you to be “That Guy”. You know him; he has the latest carbon fiber super bike and all the latest high zoot gear, but throws the bike in the back of his 1990 Station Wagon when his ride is over. We used to be “That Guy” until Yakima hooked us up with their brand new, upright bike dubbed the HighRoller. Now we roll in style on the road and while driving, with all the safety and security you need from a bike rack. At first we said no thanks to the upright carrier because we thought that they were scary and our bikes would go flying off the rack at highway speeds, but the rack is so secure that we can’t imagine taking the front wheel off just to transport a bike on a standard fork mount. The HighRoller has a few really cool features that sold us, but it’s biggest upside is it’s simplicity; pull up the front wheel stop, lift the bike into the tray, push up the back of the front wheel stop, twist a knob and off you go! The retention knob makes microadjustments to the front wheel as it sits, and the HighRoller easily accepts all kinds of bikes from big bad Lefty’s down to your daughter’s bikes with tassles on the bars. More features we love: For urban cyclists who require the added security of a lock, fear not because the HighRoller comes with a built-in cable lock that wraps gently around your frame and sits neatly without rattling. The HighRoller is also great for bikes with delicate finishes because its only point of contact with the bike is on the tires, meaning no nasty marks on your beautiful steed. If you want to see the video review and more pictures about how the HighRoller works, check out the LSM website! Gone are the days when an upright bike carrier brought about notions of swaying bikes and crooked mounts, Yakima has done their homework and earned an A+ for effort and execution. It works, it’s sleek and sexy, and most of all it prevents you from being “That Guy” for good! The HighRoller will fit round or square crossbars, and is also factory rack compatible with Yakima’s MightMounts. MSRP for the HighRoller tray is $179.00, a small price to pay to roll safely in style. www.yakima.com 26 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

Revolution Wheelworks Rev-30L By Brian Soroka

326 East Street Road, Feasterville PA 19053 215-355-1166 • guysbicycles.com

FREE GPS CLINIC SATURDAY, NOVEMBER 14TH MARK YOUR CALENDAR! • If you are new to GPS, you’ll learn the benefits, plus how to train with one, map rides and share ride info.

Our close friends at Revolution Wheelworks sent us the new 30-L wheels to review, knowing we would stack them up against the other high performance wheels we’ve tested for the mag. This was a ride that would not disappoint! Having not ridden as deep of wheel before, it was shocking to feel how light these felt. Weighing in at only 1460 grams these 30mm rims never gave up anything when cornering. You countersteer, they push without bounce or wobble. The Sapim CX-Ray spokes that REV uses on all their wheels make for a nice stiff ride as well as a wicked light build.

I have to admit that although the wheels look pretty and come in at a great price point, I was sold with their ability to get uphill. Not one for liking hill climbs, I was blown away with how nice these wheels spin up and respond to small acclerations. I almost felt a bit guilty as though I was cheating myself out of a hard workout. Revolution Wheelworks has gotten it right when it comes to versatility and durability. These wheels, while fast enough for race day, are tough enough for group rides over tough terrain and even your muddy cyclocross adventures. With no proprietary parts the 30-L can be serviced at your local shop quickly if the worst should happen, meaning you’ll avoid the downtime most riders fall into when sending their wheels for service. Revolution Wheelworks are all hand built using advanced composite materials by local master wheel builder and Wheelbuild-aholic Jonathan Kahler. Owned and operated in Pennsylvania, you’re never far from a great wheelset. The Rev 30-L are hand-built with proper balances of weight, aerodynamics, and durability so they must cost a grip right? Wrong again! The Rev 30-L are ideally priced at a steal of $550. These wheels are not leaving my bike anytime soon, not even the other guys in the office are allowed to touch them! For more information or to see the entire line of Revolution Wheelworks wheels visit www.revolutionwheelworks.com.

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

OCTOBER/NOVEMBER 2009 27

CHOICE GEAR(cont.)

Bontrager RXL Mountain Bike Shoes

By Dan Lavelle

Mountain bike and cyclocross shoes can be a hassle – finding the right balance of comfort and stiffness while also being able to run up hills alongside your bike is no easy task. Most mountain shoes have a sole that is too flexible or an upper that is too bulky, neither of which lend themselves to comfort and efficiency for off-road excursions. Enter the Bontrager RXL Mountain Shoes.The shoe is a winner with a very stiff Silver Series carbon sole and a comfortable InForm upper. For me the RXL’s best feature is the no-slip heel cup that keeps your foot in place during run ups and barrier hopping, fitting more like a cross country running shoe than a mountain bike shoe so you don’t feel like you’re lugging bricks. They are lighter than most road shoes and come standard with eSoles, which Bontrager claim to fit 90% of the population much like a fully custom insole would. In fact, the eSoles offer such supreme comfort that I’ve been stealing the insoles and putting them in my road shoes with great success. My friends laughed at me for getting the white and told me they would be brown in a week, and after the first muddy Belmont Plateau practice left me with mud in places I dare not mention I thought they were right. Nope! The slick upper only needed a hose and a paper towel to become perfectly white again, so no matter how slow I am my shoes will still look and perform great. One thing is for sure, the shoes do not lack personality - when I need a reminder to keep riding hard the inscription under the Velcro strap conveniently reminds me, “Always Lead. Never Follow”. Easier said than done, but what else would you expect from such a great pair of shoes? www.bontrager.com

28 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

Sun Valley Bar

By Matt Reece

As Nutrition Contributor Jen Fugo would say, “ Food changes everything.” As an athlete, you need a bar that tastes delicious and gives you the necessary fuel to keep working at optimum levels. You don’t want marketing or clever packaging, you want a bar that will go down easy and keep the reserves topped off. Sun Valley Bar was born from the desire to provide athletes with a scrumptious snack that is packed to the brim with nuts, seeds, whole grains and fruit. Here is our take on their four flagship bars: Cranberry Almond - If I was to be stranded on a desert island with only one bar to last me the duration, it’d be this bar. It’s sweet and moist thanks to the cranberry but the almonds bring it back to well-balanced deliciousness. It tastes like homemade fruit tarts! So good. Peanut Butter Chocolate Chip - I am a lover of all things peanut butter and this bar is no exception, add chocolate to the equation and it’s hard to go wrong. Some chocolate peanut butter bars taste like a giant gob of dry chocolate, but this one is smooth and tasty. My pick for bar to take on long runs. Chocolate Chocolate Chip - Okay, so even the name of the bar has chocolate twice, to show you how serious they were about creating a chocolately bar. Woah is it good, thanks to the semi-sweet chocolate and organic oats for keeping the texture just right. Goji Lemon - I have a love/hate relationship going on with this one; one day it’s my favorite and other days I’d rather not take it’s rollercoster of flavor for a ride. Tons of lemon, mounds of sweet, and a hint of apple make for an excited reviewer! Alas, the ample amounts of Vitamin C and sea salt make it hard to resist during a long ride for the kick it provides. If I had to choose a breakfast bar amongst the line up, the Goji Lemon fits the bill. All in all, my favorite part of the Sun Valley line up is the texture the bars provide. There is nothing I hate more than dry, sticky bars that are great for you but need to be chased with water to get down the hatchet. These bars are just that; great food without clever marketing or flashy packaging. For this, we salute Sun Valley Bars! www.sunvalleybar.com

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

OCTOBER/NOVEMBER 2009 29

FAC E S I N T H E R AC E S

Ryan Pekarsky

4 Anthony Skorochod

Bruckner Chase

Michelle May

Ryan Pekarski

Ryan and Stacey Pekarsky riding in the 2009 Univest Grand Prix Cyclosportif

Competitors taking part in the 2009 Danskin Philadelphia Womens Tri

The Lavelle-clan (Brendan, Kevin Sr, Kevin Jr, Ryan) of East Stroudsburg, PA on the home stretch of the Lehigh Valley Half Marathon

Independence Bay Swim, Somers Point - Left to right - Henry Notaro, Sandy Aromando, Sheila Ginn, Terry Clemens

Mandi Marcolina crossing the finish line at the Patanella's Women's Revolutionary Triathlon

Submit your own face from the race to: info@libertysportsmag.com.

30 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2009 LIBERTYSPORTSMAG.COM

FA L L F I T N E S S & S AV I N G S ! S I G N U P TO DAY !

FALL INDOOR CYCLING CLASS November 9–December 18 • $245 What’s the best way to keep your fitness and avoid the indoor training blues? By training with a group at Cadence! Mondays and Fridays 6:30AM or 6:30PM.

Call Cadence at 215-508-4300 to reserve your space now!

O CTO B E R B I K E F I T S P E C I A L ! Did you know? I Hands and feet aren’t supposed to go numb during a bike ride I Lower back pain shouldn’t be a given after a half hour I An uncomfortable saddle doesn’t have to keep you off the bike I Icing painful knees shouldn’t be your post-ride ritual

50% OFF OUR COMFORT GUARANTEED $250 RETRO BIKE FIT We promise that you will be more comfortable or we will keep working with you until you are completely satisfied!

Cadence can make riding fun AND comfortable again! Bring in this coupon now through October for 50% off of our $250 Retro Bike Fit. During your fit, you will learn methods both on and off the bike to make riding a pleasure instead of a chore. Call for an appointment now!

S AV E O N Call for huge savings on select 2009 Cannondale road, mountain, and multisport bikes! C A D E N C E C Y C L I N G & M U LT I S P O R T C E N T E R S 4 3 2 3 M A I N S T R E E T • P H I L A D E L P H I A ( M A N AY U N K ) , PA • 2 1 5 - 5 0 8 - 4 3 0 0 1 - 8 P R O - CA D E N C E • W W W. CA D E N C E C Y C L I N G. C O M

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November 1, 2009 10K run and 2 mile bridge walk Ben Franklin Bridge 8:30am Largest 10K in the Tri-State Area Register at runthebridge.org

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