Thursday, November 24, 2016
Bob Rother Memorial 25K - 8:30 AM
Turkey Trot
Kids 1 Mile - 8:45 AM
5 Mile - 9:15 AM
2 Mile Fun Run - 9:25 AM LOCATION Arlington High School, Route 55, Lagrange, NY PRE-REGISTRATION Deadline November 22, 2016 RACE DAY REGISTRATION Opens at 7:00 am. Closes 8:15 for kids and 25K. Closes 9:00 for 2-mile and 5-mile.
RACE FEES
AWARDS
Pre-Registered
25K Up to 25, 30-39, 40-49, 50-59, 60+
MHRRC NonMembers Members
5 Mile Up to 18, 19-29, 30-39, 40-49, 50-59, 6069, 70+, extra men’s 70-74, 75+ Kids Up to 5, 6-7, 8-10, 11-13
The Bagel Shoppe Fishkill, New York 12524
Name: __________________________ Date of Birth: ___ / ___ / ___
Please Print Clearly
Race: 25K T-Shirt: S
25K
$18
$20
$30
5 Mile
$18
$20
$30
2 Mile
$13
$15
$25
0
0
$10
Kids
T-SHIRTS For first 1000 pre-registered
Kids M
L
5-mile
2-mile
XL
Gender: M F Phone: ( ___ ) _____ - ________ Address: _________________________________ __________________________Zip____________ E-Mail: __________________________________
Race Day
Please, no walkers, roller blades, wheelchairs, baby strollers, dogs, or headphones I know that running and road racing are potentially hazardous activities. I will not enter this race unless I am medically able and properly trained. I assume all risks associated with this event, including but not limited to, falls, contact with other participants, the effects of the weather including low temperature and/or precipitation, traffic, and the condition of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, in consideration of accepting this entry, I, the undersigned, intending to be legally bound, for myself, my heirs, executors, and administrators, waive and release any and all claims for damages I may have against the Mid-Hudson Road Runners Club, Town of LaGrange, Arlington School District, sponsors, Race Director, and their agents, employees representatives, successors, and assigns, from any and all liabilities, claims, demands, and causes of action whatsoever arising directly or indirectly from my participation in this event. I also release my rights to any photos, videos, images, etc. taken of me during this event.
Signature: ________________________________ Parent’s signature if under 18
Make checks payable to Mid-Hudson Road Runners Club Send registration by mail to Irvin Miller, 11 Manor Drive W., Poughkeepsie, NY 12603
For more information, contact Irv Miller at immiller1@juno.com
TABLE OF CONTENTS
FALL 2016 I am thankful to have an ability that so few are blessed with, so I do not take my gift for granted. > Janet Geary, Page
12
Accepting rest took more self-discipline and effort than undertaking a marathon.
> Beverly DeAngelis, Page 13
I feel I'm making great gains, but most importantly, I have become a smarter athlete. > Kevin Burns, Page 7
It gives you real clarity, and you divorce yourself from the activity of the day, and that’s really helpful if you’re a busy person. > Marc Molinaro, Page 9
Dutches County Classic Kids Run
Articles 6 2016 Turkey Trot
> Deborah Schwartz
13 My Greatest Accomplishment as a Runner > Beverly DeAngelis
17 Pain and Your Brain
Profiles
Race Results 15 Dutchess County Classic
5 Noah Mellen
> Meghan Dillon-Mellen
9 Marc Molinaro
20 Billy Goat Run
> Margaret Wentworth
12 Janet Geary
> Janet Geary
> Justin Feldman, DPT
18 Walkway Over the Hudson > Susanne O’Neil
Masthead
Margaret Wentworth Editor David Anchin Design & Layout
THE MID-HUDSON ROAD RUNNER
Polly Sparling Proofreader
>>> ARTICLE
Year End Thoughts from Your President >>> Keith Axelrod President, Mid-Hudson Road Runners Club (914) 456-0708
Well, the Dutchess County Classic is now behind us, and we have also finished the fall racing season. I always like to mention how convenient our shopping cart is to register for your favorite races and also to join the Mid-Hudson Road Runners Club as a member. Thanks again to Deborah Schwartz for creating and maintaining our website. First of all, I want to thank all the many people who put so much time and effort into the Dutchess County Classic. It literally takes hundreds of people to pull off the Classic and work our way through the many logistics. In the end, we wound up with a very successful event. I would like to thank everyone for working side by side with me for endless hours dealing with so many details to make sure this race became a reality. In addition, I would like to thank (in no particular order): Linda Stowe, Pete SanFilippo, Fred Policastri, Roy Abraham, Erika Abraham, Lori Decker, Bill Rosenberg, Rebecca Withers, Claude Bodlee, Marsha Kramer, Pat DeHaven, Irv Miller, Joan Grishman, Jeff Lease, Tom Storey, Paul Fitzpatrick, Chris Walsh, Deborah Schwartz, Larry Knapp, Bob Dinsmore, Dave Davis, Chris Wimmers, Stephen Heath, Pete Colaizzo, the Lagrange Fire Department, New York State Police, Dutchess County Sheriff Department, and all other first responders. Please forgive me if I left anyone out. One of the hardest things about being president of our club and also race director for the Dutchess County Classic is dealing with problems from time to time while making sure that everything runs smoothly (pardon the pun) so all our runners enjoy their experiences. We have thousands of people who participate in our races, and having so many events, there are bound to be things that don't always go as planned. Our club is made up of all volunteer workers who do a phenomenal job at putting on our races. These people handle everything from the scoring, traffic control, water stations, course set-up, awards and trophies, ordering t-shirts, and making sure our insurance is in place, to our website maintenance and so much more. I take it to heart and feel bad if someone is missing from the scoring results (which many times is simply a mechanical error) or if some small issue arises in the course of club business. But now that the Classic is well behind me and I can actually catch my breath and think about everything we do as a club, I can honestly say that I am happy we have so many people who have come to depend on our club as an outlet for their health, vitality, and a place to compete with other great runners.
THE MID-HUDSON ROAD RUNNER
My thoughts are now moving to the future. We have an executive board that meets about six times a year or so and discusses all of the important issues that face our club on a regular basis. Without these people, we would not have the great club we have today. But we are all getting older, and I have to think where will we be five years from now, 10 years from now, 20 years from now, and even further than that! My mission, and the Board of Directors’ mission as well, is to set the stage for the next generation to carry on what we have started. We will be looking to the younger generation of runners that may be running in the kids one-mile races we hold or running track or cross country for a local high school or college. One of those runners could be a future president or board member of our club! It takes more than putting on a yearly calendar of races to make a running club thrive. We need more people involved in the future of our club to bring us into the future. Just planting a seed in some of your minds. As we enter into our winter racing season and get ready to finish out yet another year in Mid-Hudson Road Runners Club history, I want to thank all of you who participate and am eternally grateful for the experience of being club president and a race director. It has added great value to my life and gives me a purpose outside my family and work life, but at the same time has enhanced those very same things in a dramatic way. I would also like to thank Fred Policastri who has been our Vice President for about 10 years. He has stepped down for the upcoming year and we will miss him as VP, but he will still be on our board of directors and helping the club. At the same time, I would like to welcome our new Vice President, A.J. Guckian. He will bring his great running experience, as well as his military experience, to help grow our club! We have the Turkey Trot coming up only days away on Thanksgiving directed by Irv Miller, and then Pete Sanfilippo's Knights of Columbus Run on December 3. Be sure to sign up through our shopping cart. Also, if you haven't visited our Facebook page, you should! We have almost 1,300 members on it! I hope to see you out at the races. After the first of the year, we will still have our monthly club meetings (check our website for dates, times, and locations), so try to come out and join us. We want you to be part of our club activities that go beyond our regular races. Thanks again, and I'll see you soon. PAGE 3
>>> ARTICLE
WE are wrapping up 2016 about as fast as we’ll be wrap-
ping holiday gifts in less than a month. Our next newsletter will be dated 2017, and so we spend this issue on a full recap of the fall racing calendar and cataloging our 2016 accomplishments as runners—and in life. Since so many club members and friends and even our county executive have graciously shared the highlights of their personal running histories for all to peruse, I want to take the opportunity to share my greatest accomplishment as a runner right here. Like many of you, I have been blessed and cursed with a lot of energy and a strong drive to achieve. With those qualities comes a high-strung, verging-on-type-A disposition that—at least in my case—can lead to a desire to shut off one’s brain in order to get a break every now and then. That said, my greatest accomplishment as a runner is discovering running and implementing it to my advantage to produce a state of balance, perspective, and calm that I can take refuge in when the need arises. I took the fall racing season off altogether this year, and instead of feeling as though I missed out on something important, my relationship with running feels renewed and rejuvenated and as committed as ever. Running for fun and to heal reminded me of why I run in the first place. I run because I am always looking to recapture what happens in my mind and my body when I run. The internal and external chaos melts away with each footfall on the pavement. I breathe. I observe nature. I see coyotes and bald eagles and the majesty of our Hudson Valley landscape,
and I slowly stop fretting about muscling my way through my to-do list and whether or not I’m doing a good job as a mother, a sister, a wife, a friend, a daughter, an editor, an educator, a volunteer, a neighbor—the list goes on. A few miles in, my mind is quiet, and there is just my heart beating and the sound of my footsteps and the sensation of my chest rising and falling with each breath. In that moment, I find perspective; only that moment matters, and when the run has ended, I can take that special moment of peace and wisdom with me back into the messy discord of life, which is full of many moments over which I have no control. Now THAT is something to be thankful for. In closing, I want to thank everyone who has contributed to the MHRRC newsletter. I also want to offer up a special shout-out to Polly Sparling for her phenomenal proofreading. Every issue, we inevitably endeavor to incorporate last-minute submissions, and Polly has earned yet another PR for her turnaround time. Her editorial eye far surpasses the scope of my own, and I want to thank her for being so generous Margaret with her time and talent and espeWentworth cially for making all of my clunky newsletter@ sentences roll off the tongue. mhrrc.org
Happy holidays! See you in 2017!
Contributors
BD
MD
JF
JG
SO
DS
MW
Beverly DeAngelis
Meghan Dillon-Mellen
Justin Feldman
Janet Geary
Susanne O‘Neil
Deborah Schwartz
Margaret Wentworth
THE MID-HUDSON ROAD RUNNER
PAGE 4
>>> PROFILE
Noah Mellen >>> Meghan Dillon-Mellen
My s on N oah M ellen (formerly N oah D illon) has been running in MHRRC races for the past three years. This year, at 9 years old, he ran his fastest mile of 6:13 at the Twilight Track Series, which was a major accomplishment for him. He ran the Dutchess County Classic Kids’ Mile this fall, coming in first in his age group, and over the summer, he ran the Run for Heroes K ids’ M ile, placing second. This year, we w ere also at the Miles of Hope at Tymor Park, the Wally Waddle, and, most recently, the Sports Museum Hall of Fame race on the Dutchss R ail Trail. This summer, w e also started our 3-year-old s on r unning a t the Twilight T rack Series. This
THE MID-HUDSON ROAD RUNNER
group and t hese races/events have g iven N oah and our family s o much j oy and a re a lways s omething t o look forward t o. The r unning community m ade me f all in l ove with them as I watched complete strangers constantly cheering each other on. M y son's confidence has g rown over t he past three years, and he's been i nspired b y the 12-year-old winner o f the DC C lassic K id’s M ile, Brendan M yers, and aims to win it next year, which is a great goal for him to focus on and work towards. He's learned that winning a race isn't so i mportant. Making YOUR time better and c heering each other on is what counts.
PAGE 5
>>> ARTICLE
2016 Turkey Trot Registration
Volunteer You can run and still volunteer before or after the races. Family members can volunteer.
PRE-REGISTRATION
RACE DAY REGISTRATION
Use the MHRRC shopping cart to pre-register for these races. Save at least $10 over race day registration. Additional discounts for MHRRC members are only available through shopping cart pre-registration. Tee shirts are guaranteed to the first 1,000 pre-registered runners!
Race day registration opens at 7:00 am. It closes at 8:15 for the kids and 25K and at 9:00 for the 5 Mile and 2 Mile races. Please pre-register if at all possible. Last minute registration cause data errors for our scorers and inconveniences folks at the awards ceremonies.
New Start Times BOB ROTHER MEMORIAL 25K
KIDS 1 MILE RACE
5 MILE RACE > START: 9:15AM
2 MILE FUN RUN
> START: 8:30AM
> START: 8:45AM
> LOCATION: STARTS BY ARLINGTON HIGH SCHOOL TRACK
> LOCATION: > LOCATION: > LOCATION: STARTS STARTS STARTS BEHIND BEHIND BEHIND ARLINGTON ARLINGTON ARLINGTON HIGH SCHOOL HIGH SCHOOL HIGH SCHOOL
All races finish behind Arlington High School, at the crosswalk by the arch.
PHOTO: NIN LEI
Refreshments will be available in the hall of Arlington High School after the races.
THE MID-HUDSON ROAD RUNNER
> START: 9:25AM
Awards ceremonies will be held in the Arlington High School gym.
Please register to volunteer on the DCClassic.com web site on the volunteer page. Here is the direct link: http://dcclassic.com/volunteer/ We really need your help. Kim Caruso is coordinating volunteers and assigning volunteers to needed jobs. You will receive an email from her soon after registering as a volunteer and later, you will get an email from your volunteer coordinator, telling you exactly what you will be doing as a volunteer. Help is needed especially for: Pre-registered bib and shirt pickups. We need an additonal 25 volunteers to keep the pre-registered runners lines flowing smoothly. You can easily run after your volunteer duties here. Start at around 7:00 in the AHS gym and end in time to warm up for your race. Traffic control. We need about six additional people to direct runners at turnaround spots and turns. This is a great job to cheer on your favorite runners on the courses and to keep them safe. > Continued on Page 11
PAGE 6
>>> ARTICLE
what is your
greatest accomplishment as a
runner?
CHRIS BURNS
My greatest accomplishment was last year Rock the Ridge ultramarathon! Previous l 5K. It was completed with support from f including my brother Kevin who pushed a where it needed to be while battling knee again and look forward to completing it in
KEVIN BURNS
VANESSA MURPHY
While training for a 50-mile race and suffering a meniscus tear earlier this year, I was forced to put any kind of personal race goals on the shelf and focus on recovery. I opted to try to avoid surgery and to dive into physical therapy and other forms of strength and stretching techniques. After almost 10 months of this training and slowly building mileage, I feel I'm making great gains, but most importantly, I have become a smarter athlete. Looking forward to 2017.
My greatest accomplishment is finding out that I CAN DO IT. I can stay in motion, run, finish the race, encourage the discouraged, influence others, cheer for others when they are weary. My kids love the fact that their mommy loves to run.
THE MID-HUDSON ROAD RUNNER
CO
My the viv had to b the fron usu Wa mak
JENNIFER ANNE My biggest accomplishment is trusting myself that I could actually do it. I can talk myself out of anything, but to talk yourself into is so much bigger. I ran my first half and am doing a Spartan race in March. I never thought I could... I still have to psych myself up, but knowing I've already done it makes it so much easier.
LIZ MESSINA
BARRI DONNELLAN
KAREN MIURA
Running the NYC Marathon and raising money for the ALS Association. Anything is possible if you are committed to yourself.
My biggest accomplishment was running/walking the NY Marathon twice, raising money for Team for Kids.
That I remained calm through a rough divorce by running out the stress, to then meet the love of my life at a race.
r finishing my first longest race was a friends and family, and kept my mind e pain. I signed up n May of 2017!
AJ GUCKIAN SYLVIE REITTER My greatest accomplishment was to participate in and finish the Dutchess County Classic (my first half-marathon).
ONNIE J. SEIGH
y greatest running moment came about on June 11, 2016, at Think Differently Dash. It was in a sense surreal, as I had a vid dream of being in this race before it was even created. It d nothing to do with my personal times, distances, or goals be met, but was about becoming someone's wings to finish race. It was like I had seen everything I wanted to see in the nt of the pack, and now it was time to bring those who are ually left behind forward. So thank you MHRRC and the alkway Over the Hudson for bringing this race to life and king my dream come true!
My wife made the All-Army cross country team. That's my greatest accomplishment.
PATRICK DEHAVEN My greatest accomplishment as a runner came in 2002 at the Orange County Classic in Middletown. I came in second in my age group (50-54) with a time of 37:59. In doing so, I beat the great running legend Frank Shorter (who was in the same age group). And who beat me out for first place? None other than Bill Rodgers. It was a pretty impressive age group that year. In all fairness, Frank was coming off an injury, or I'm sure he would have easily beaten me. Frank grew up in Middletown and often used to come back to run in the Orange Classic. It just happened that Bill Rodgers (the two are good friends, I guess) also showed up that year. This may not have been my greatest accomplishment as a runner, but it was certainly my most memorable.
PAGE 8
>>> PROFILE
>>> Margaret Wentworth
OUR featured runner profile this issue happens to be about our very own County Executive, Marcus Molinaro. Although relatively new to the sport of running, Molinaro was pleased to participate in an interview for the Mid-Hudson Road Runners Club, and his sense of humor permeated our discussion. We spent a half-hour addressing everything from PRs to superstitions, and by the end of our conversation it became clear to me that, even in a few short years, running has brought a great deal of richness, satisfaction, and balance to Molinaro’s life.
I began the interview with the same question that I posed THE MID-HUDSON ROAD RUNNER
on Facebook for our spring issue: Why do you run? “Because constituents can’t catch me—that’s part of the answer,” Molinanro replied with a laugh. Then he highlighted the health benefits of running and his desire to set a positive example for his children: “I want to stay healthy, and with my schedule, it’s hard to do that. Running for me has been both great physical and mental exercise. I [also] want to stay active; I want to be able to play soccer with my son, and I want to be able to run with my daughter. I mean, I wasn’t the greatest baseball player or football player, and so for me, running is a nice example that I can provide for them.” Finally, he underscored the enticing PAGE 9
>>> PROFILE “In the Walkway Half, I know exactly the point where it’s no longer fun for me, and I want it over, and I’m struggling to finish.” How does he persevere? “You have to say to your body, ‘You gotta go, you gotta keep doing it.’ ” He even provided an analogy that I found particularly amusLike many of us, Molinaro’s path to a running career was ing in light of my upcoming annual Thanksgiving expediindirect and perhaps even accidental. “I wouldn’t say I did tion to Buffalo to visit my in-laws: “[With four-tenths of a a lot of physical exercise before,” he told me. “I started mile remaining in the half,] I think my mind is like, ‘Oh, it’s running in 2012, although I had been biking for about a over now, I’m done!’ But I’m not. It’s like driving to Buffayear and half or two years before that. I was looking for lo—you’re almost all the way there, and then you say to something to do that took my mind off things and got me yourself, ‘Oh gosh, it’s still another half hour!’ ” At the end out of my normal routine, so riding a bike was perfect, and of a race, Molinaro focuses on I was doing three days a week, finishing strong rather than anywhere between 10 and 15 sprinting it in. “I admire those miles.” Apparently one long people who, in the last four distance pursuit led to another: “I tenths, can pick up speed. I tell people I started running Years running: 4+ can’t,” he said. “I am the same because I got lazy; I didn’t want speed in the beginning as I am at to have to wake up in the mornWeekly mileage: 12-16 miles the end.” For the record, Molinaing and check the tires. For whatFavorite race distance: 10K ro agreed with me that the trip to ever reason, I just put on a pair of Favorite time of day to run: 8am Buffalo is every bit as rewarding sneakers and said, ‘I’m going to as crossing the finish line. try this.’ ” With his wife Corinne’s Preferred surface: >40°: roads encouragement, he began by <40°: treadmill I asked Molinaro if he might running down his block, and share some advice with the club. soon set a goal of one mile. “Once As a busy public figure, I wonI ran a mile, the rest was easy,” he said. dered how he makes time to run, and how he might recommend new or potential runners find time to incorporate Fast-forward to 2016, and Molinaro has two half marathons running into their schedules. “Make the time,” he said. “I under his belt, both completed on the Walkway Over the know that’s easy to say, but you really have to. We get so Hudson. “Running the half marathon was probably my much into the groove of working 24 hours a day, seven most fulfilling personal accomplishment. I mean, I’ve won days a week. Busy people stay busy. There’s a way that you elections, and obviously I’m thrilled to be married to my can work and run. I don’t mean that you should be texting wife, and I love my children, but running the half marathon while running, but take 30 minutes out of your day, and the first time was by far the best individual, personal use that time to think about the stuff you’ve got to get done. accomplishment of my life,” he told me. “The second half It gives you real clarity, and you divorce yourself from the marathon I ran, I shaved 20 minutes off my time. Now I feel activity of the day, and that’s really helpful if you’re a busy like I’ve got to break 2 hours, so I guess I have to [run the person. I try to make it work around the things that I can Walkway Half] again.” Stay tuned for 2017, because Molinaro may be shooting for a new PR. Also, you may want to keep an eye out at your next local road race because he revealed to me his propensity to race under the radar. “I sneak into races,” he said. “Many times, without sounding arrogant because of who I am, I sometimes don’t register, I just say I’m going to show up—people like to have the county executive there—and then I run. I have run several 5Ks not registered, and nobody knows I’m there.” Luckily, his office provided me with some running photos, otherwise I might have had to scour the county in hopes of work around: Get the kids on the bus, run, and then go to capturing him mid-stride on camera! work. I think that people who try to fit running in at times that are illogical for them are not going to keep up with it. Although Molinaro has conquered the half, he still encounFind the time that’s most logical, so it’s not an overwhelmters many of the same challenges and obstacles as the rest ing restructuring of your day, and then stick to it. Usually of us non–politicians. For instance, he may be able to run busy people are a bit obsessive,” he added, “so we like to 13.1 miles, but it is not all a walk in the park. “I love the half have schedules.” Since runners, too, tend to be a bit obsesmarathon until the last four tenths of a mile,” he told me. sive, perhaps we can all give Molinaro’s suggestion a try “runner’s high” that we are all so familiar with: “It’s such a euphoric high, right? I really feel good when I’m done, and I want to feel that, so that’s a motivator.”
STATS
It gives you real clarity, and you divorce yourself from the activity of the day, and that’s really helpful if you’re a busy person.
THE MID-HUDSON ROAD RUNNER
PAGE 10
>>> PROFILE this winter, especially with the holidays on the horizon. Finally, I wanted to know if Molinaro had any idiosyncratic pre-race routines or superstitions, like so many athletes do. “For whatever reason,” he replied, “I only run races in my Red Fox socks. I have Marist Red Fox socks—I’ve got about four pairs of them and, to date, I have not run a race without them. My lucky racing socks,” he said with a chuckle. “Maybe I should find someone who doesn’t mind those last four-tenths of a mile—I’ll borrow their socks!” In sum, speaking to our county executive about running was a powerfully humanizing experience and reiterated to me how much we, as runners, share in common. Like many of us, Molinaro feels a strong compulsion to run and derives a great deal of gratification from it. He likes to compete, but it’s not just about competition for him; it’s about staying fit and healthy for the sake of himself and his family and carving out a small time and space of peace in the midst of an often frenetic career and world. “It’s kind of fun,” he concluded, “I live in Red Hook, and so most of the time it’s a left or a right out my door, and that will take me either down a few rural roads or up through the village. I’ve seen houses being built, I’ve seen farms being plowed, I’ve seen pot holes that once were there and are now filled. It’s a nice way to take in my environment without being distracted or having to respond to people or react to questions. I like to experience what’s going on at ground level, so running is a great opportunity to just be with myself and take in what’s around me.”
2016 Turkey Trot > Continued from Page 6 Pavement painting. Bob Dinsmore and Dick Hall are busy re-designing the courses to accomodate the common start and finish lines. They could use a volunteer to help paint the course before the Turkey Trot. Race Day Registration. Last year, with the good weather, we could have used additional volunteers to process the race day registrants. Start around 7:00 in the AHS back lobby and end in time to see the start of the 5 mile and 2 mile races if you are not running. Miscellaneous. There are a variety of miscellaneous volunteer jobs, such as Wednesday evening preparation, course set-up and take-down, food, etc. If you are open to any job, simply tell us on the DC Classic volunteer page. Volunteering at the Turkey Trot is fun and you get to help your fellow runners and their families have a wonderful experience! Plus, we really need you.
And a good time will be had by all.... Lori Decker will be collecting non-perishable food, personal products, and clothing for area families in need. Hope you can be generous in helping others and donate some items to Lori's generous efforts, collected in front of the school. We hope to see you there, for a terrific start to your holiday season.
THE MID-HUDSON ROAD RUNNER
PAGE 11
>>> PROFILE
Janet Geary My name is Janet Geary, and I have been running competitively since I was in seventh grade. I always knew I was a fast kid, but I never thought I could be competitive enough to win races! I began track in middle school, then discovered high school cross country as an eighth-grader. I've trained all year round for the past five years and have improved my running form and my racing strategy, as well as my mindset. Luckily, I was pushed by all of my coaches, along with my family and teammates, to accomplish everything I aimed for. Now, I am a senior captain of the John Jay High School cross country team; having a respected and responsible role such as this has been an honor. This season has been one of my best yet because I am more determined and motivated than ever before. I have learned to appreciate running, despite suffering through the pain, because in the end, all of my hard work pays off. I am thankful to have an ability that so few are blessed with, so I do not take my gift for granted. I always push my limits and put in my best effort in every workout and race. Running takes immense dedication, motivation, and strength. I believe that it has shaped me into the individual I am today; therefore, I plan to continue on this path and expand my abilities to reach new goals. My greatest accomplishment as a runner is challenging myself to overcome the obstacles that attempt to stop or slow me down. Nothing will ever prevent me from doing what I was meant to do... run.
THE MID-HUDSON ROAD RUNNER
I am thankful to have an ability that so few are blessed with, so I do not take my gift for granted.
>>> ARTICLE
Learning to Rest >>> Beverly DeAngelis
My greatest accomplishment as a runner was learning to rest. Accepting rest took more self-discipline and effort than undertaking a marathon. My relationship with rest came about from a pain in the butt. In midsummer, I discovered that my left glute hurt when I sat anywhere—the desk, the car, sometimes even the bicycle seat. And it always hurt for the first mile or two of a run. I kept it to myself and I continued to run. Just a few days per week, as this meant more days when I could bike or swim instead. I did yoga. I overcompensated with the foam roller. At weekly track practice, I would share the Internet’s latest myofascial release method executed with my purple lacrosse ball. That pain in my butt lingered. I discussed my pain in the butt with any athlete willing to discuss theirs. I sought massage and acupuncture and calmly ignored that four letter word “rest.” Who has time for rest?
Accepting rest took more self-discipline and effort than undertaking a marathon.
When I wasn’t running, cycling, swimming, or kayaking, I tried to grab a book and head for my hammock. It was while reading A Life Without Limits: A World Champion’s Journey by Chrissie Wellington that I came to understand the need for rest. After every race season, Wellington takes four weeks off with no attempt to run or bike or swim. She replaces it with other activities that are just plain fun. In her case, a lot of them are daring and extreme, but she completely casts aside the three disciplines of the triathlon. My adventure with rest was not easy. I postponed it to complete one last race: the Josh Billings Run Aground Triathlon: a 27-mile bike, five-mile kayak, and six-mile run, which, if done solo, makes you an “iron person.” My butt was really sore after the kayak leg, and I failed to break four hours overall, but I finished less than one minute behind the first-place female in the 60-and-over age group. This race is now a must-do in 2019. It is one of the many things I pondered during my rest, which at first felt well-deserved, but in a couple of days was driving me crazy. I survived by revisiting my relationship with my mountain bike. I developed a new appreciation for late-day sunsets at the Millbrook co-op.
THE MID-HUDSON ROAD RUNNER
A lot of my long run routes began to seem silly when I completed them in an hour on the bike. I recycled all of my old running shoes, since I presumed they were contributing to my condition. Without shoes, I could not break the deal and run. I visited ShoeKicker and saved the page but never clicked the order box. And then, there was the social isolation that creeps in from missing too many Saturday morning runs. It is as bad as working straight weekends forever. Four weeks have gone by, and my rest has finally come to an end. I have new shoes. I am slower. I have to remind myself of posture and to suck my tummy in. It feels a bit like learning to run all over again.
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37th Knights of Columbus Holiday Run
SATURDAY, DECEMBER 3, 2016 5 mile at 10:30 AM KIDS 1 MILE at 10:00 AM
LOCATION Knights of Columbus Hall, Route 9D, Wappingers RACE DAY REGISTRATION Opens at 9:00am PRE-REGISTRATION Deadline November 30, 2016
AWARDS
RACE FEES
WOMEN Up to 18, 19-29, 30-39, 40-49, 50-59, 60-69, 70+
MEMBERS $10 Online Pre-Registration $10 Mailed Registration Race Day $18 for 5 mile; kids $10
MEN Up to 18, 19-29, 30-39, 40-49, 50-59, 60-69, 70+ KIDS Up to 7, 8-10, 11-13
NON-MEMBERS $12 Online & Mailed Pre-Registration Race Day $18 for 5 mile; kids $10 Please, no walkers, roller blades, baby strollers, dogs, or headphones
Address: _________________________________
I know that running and road racing are potentially hazardous activities. I will not enter this race unless I am medically able and properly trained. I assume all risks associated with this event, including but not limited to, falls, contact with other participants, the effects of the weather including low temperature and/or precipitation, traffic, and the condition of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, in consideration of accepting this entry, I, the undersigned, intending to be legally bound, for myself, my heirs, executors, and administrators, waive and release any and all claims for damages I may have against the Mid-Hudson Road Runners Club, Town of Wappingers, sponsors, Race Director, and their agents, employees representatives, successors, and assigns, from any and all liabilities, claims, demands, and causes of action whatsoever arising directly or indirectly from my participation in this event. I also release my rights to any photos, videos, images, etc. taken of me during this event.
________________________________________
Signature: ________________________________
Name: __________________________ Date of Birth: ___ / ___ / ___ Age on race day: _____ Knights of Columbus member: Y N Race: 5 mile KIDS Tee: S M L XL Gender: M F Phone: ( ____ ) _____ - ________
E-Mail: __________________________________
Parent’s signature if under 18
Make checks payable to Mid-Hudson Road Runners Club Send registration by mail to Pete Sanfilippo, 8 Carmine Dr., Wappingers, NY 12590
For more information, contact Pete Sanfilippo at petesan8@gmail.com or (845) 297-7950
>>> RACE RESULTS
5K Winners
Half Marathon Win
>> Overall Male Winner Jamie Stroffolino Hometown: Stormville, NY Age: 30 Time: 16:04.93
>> Overall Male Winner John Lee Hometown: Poughkeepsie, Age: 22 Time: 01:14:37.05
>> Overall Female Winner Marisa Strange Hometown: Pawling, NY Age: 53 Time: 18:23.08
>> Overall Female Winner Annie Gould Hometown: Stormville, N Age: 22 Time: 01:33:19.70
THE MID-HUDSON ROAD RUNNER
nners
Kids 1 Mile Winners
, NY
>> Overall Male Winner Brendan Meyer Hometown: Poughkeepsie, NY Age: 12 Time: 06:07.09
NY
>> Overall Female Winner Sabrina Mongon Hometown: Lagrangeville, NY Age: 12 Time: 07:01.87 PAGE 16
>>> ARTICLE
Pain and Your Brain >>> Justin Feldman, DPT Feldman Physical Therapy & Performance
There is something great about running—the idea of not needing any equipment; the ease of access to the sport; the enjoyment of being outside, alone with your thoughts—that just makes it an amazing sport. There is also something about running that makes it addictive and sometimes leads to overdoing it a bit, like putting in too many miles or training through a minor injury, ache, or pain, that often makes us, as runners, prone to a little bit of pain. Ask anyone who runs regularly how he or she is doing, and the person will often catalog a litany of minor aches and pains, then say, “But other than that, great!” As a physical therapist, I often see people when that pain has become a bigger problem and is getting in the way of their training. They have tried every YouTube exercise, dipped into ice baths and hot tubs, read every back issue of Runner’s World, and scoured all the running blogs for a cure. Then they try the “other” stuff—like Tylenol, Advil, and Aleve; sometimes even stronger prescriptions—and when none of them work, in a last-ditch effort they end up in our office crying, “Help!” Well, I’m here to educate some of my friends in the running community about that dreaded pain. When people experience pain, the first thing they should realize is that the pain they feel is a signal from their brain that something in the area that hurts is being asked to do more than it can handle, or—and this is the important part—possibly more than their brain thinks it can handle. When your brain is feeling threatened and scared by pain, the first step in stopping the ache is to put your brain at ease. There are a few easy ways to do this, the first one being to remove the stress of training by simply going for a fun run with friends, no technology allowed. That’s right, leave your Garmin, iPhone, Android, iPod, drone—anything you run with other than clothes and shoes—at home. Don’t worry if there isn’t a digital record of your run; it still happened, and you still get credit. The next step is to drop out all of those pain medications. Not only do they mask symptoms and sometimes make your brain more fearful, but some of them will also weaken your tendons, making them more prone to various issues. Instead, create a pre-run routine that gets your brain running and provides a THE MID-HUDSON ROAD RUNNER
system check of your whole body to see how everything feels before you start your run. For me, this means doing one or two Turkish get-ups on each side and walking around. As I do this, I take note of how everything feels, and if anything doesn’t feel quite right, I spend a few minutes addressing it. The idea is that by addressing these things before running, my brain, and yours, will feel less threatened as you run. Moral of the story? The next time you have pain, remember that your brain is worried and trying to look out for you. So give it some reassurance, and you’ll enjoy your next run much more.
>>> ARTICLE WALKWAY MARATHON WEEKEND 2017
Walkway Over the Hudson Races >>> Susanne O’Neil
Walkway Marathon race organizers are gearing up for year three of the Walkway Marathon Weekend. Be sure to save the dates of June 10-11, 2017. Dutchess County Government will again partner with the race and will host the Think Differently Dash on Saturday, June 10 at 10 a.m. The Think Differently Dash is a one-mile run/walk for those with special abilities. Together, we are so proud to organize this special event and encourage everyone to get involved, either as a participant or as a supportive race buddy. For more information on participating, go to https://walkwaymarathon.org/think-differently-dash. Registration opens on Tuesday, December 6.
NEW RACE ROUTES On Sunday, June 11,, The Walkway Full and Half Marathon, along with the Mid-Hudson Road Runners Club 5K, will return to the Marist College campus. This year, the full and half marathon will have a new route, which will head across the Walkway Over the Hudson during the first half of the race — and we’ll have a rocking musical band at the end of the race. We are going to celebrate our PRs with great food, drink, and dancing at the finish. Be sure to share with friends and spread the word. Registration opens Tuesday, December 6 at https://walkwaymarathon.org/.
The Walkway Over the Hudson is getting new comfort stations and running water! Due to construction beginning April 2017, the Mid-Hudson Road Runners 5K route will be changed to accommodate the construction on the west (Highland) side of the span. More information to follow. THE MID-HUDSON ROAD RUNNER
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>>> PICTURES
2016 Think Differently Dash >> June 11, 2016
CAPE/DC Color Run 5K >> September 10, 2016
Marathon Project at the Hartford Marathon >> October 8, 2016
The race was a fundraiser for the Marathon Project of the Council on Addiction Prevention & Education of Dutchess County, Inc. (CAPE/DC). The runners ran through powders of many different colors at various stations along the course. The winner was Yaser Hadine, age 19, in a time of 20:57.4. The first female was Mackenzie Jarvis, age 17 and 9th overall.
Marathon Project students and mentors who attended the 2016 Hartford Marathon. Six ran the half marathon, 17 ran the 5K, and 9 ran the Marathon Relay in two teams. Three ran the full marathon: Doug Needham, age 51, in 3:36:07, Walter Espinoza, age 17, in 3:38:00, and Joey Taylor, age 17, in 5:09.38. THE MID-HUDSON ROAD RUNNER
For more information about the Marathon Project, contact Nicole Alger at the Council on Addiction Prevention and Education of Dutchess County at 845-765-8301, ext. 101 or email nalger@capedc.org
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>>> RACE RESULTS
Billy Goat Run KIDS RACE
October 10, 2016 << 5K and Kids Race <<
OVERALL MALE WINNER Jacob Kayler (bib 204), age 16, of Mahopac, NY, won the 5K in a time of 19:22.86
OVERALL FEMALE WINNER Rose Tullo (bib 513), age 41, of Wappingers Falls, NY, was the overall female in a time of 22:39.73 and 8th overall.
PHOTOS: BOB KOPAC
THE MID-HUDSON ROAD RUNNER
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>>> CLUB
August 2016 Meeting Minutes Club Officers Present Keith Axelrod, Fred Policastri and Erika Abraham
and board members will discuss the issue. Keith will give a later update.
At 7:10 pm, the meeting commenced.
New Business Keith gave an update on the major issues of the DC Classic. The expo will be held inside the school and only paid sponsors will be allowed to participate. Joan will have a big outside tent for food. We will use lightweight tables from the school. Scoring equipment will be moved inside the lot at the town hall. Bill Rosenberg will do the course change movements and move the start back accordingly. Road closures signs need new adjusted times on them. Bill and Becky will handle the volunteer database. The kids’ race will be electronically timed. Deborah will score the half and needs help there.
Minutes of 7/7/201 Accepted as written for the Newsletter per protocol. Other Keith recounted his first MHRRC meeting, which was about the Dutchess County Classic, and his later 2:01 half marathon time, which was his first race. Paul Cassito convinced him to become the club’s VP, then the race director for the Classic some 11 years ago. Treasurer’s Report Given by Keith in the absence of Pat DeHaven. Listed were our balances and expenses in our Classic and club bank accounts. Major expenses were related to the Run for Heroes races. Report was accepted per protocol.
The meeting adjourned at 8:40 pm. Respectfully submitted by Erika Abraham
Old Business Keith reported on his Run for Heroes races, which went well and included over 400 runners. Profits made will be shared with a charity and scholarships for people interested in military service. Of concern was an unpleasant incident regarding a state trooper who wanted to participate by pushing his disabled son in a “racing chair.” Keith will check into the legality of having disabled entrants in racing chairs
September 2016 Meeting Minutes Club Officers Present Keith Axelrod, Fred Policastri, and Erika Abraham
races. However, certain racecourses cannot accommodate such participants.
At 7:12 pm, the meeting commenced, following a pizza break.
The meeting adjourned at 8:25 pm.
Minutes of 8/4/2016 Accepted as written for the newsletter.
Respectfully submitted by Erika Abraham
Treasurer’s Report Not given due to the Treasurer’s absence. Old Business Pete spoke about his Mama’s and Papa’s 4K, which went well despite a much lower turnout. New Business Keith gave an update on the upcoming Dutchess County Classic. Bill and Becky have measured and moved the finish line to the town hall entrance and off the road completely, as well as marked the course. Flaggers are still needed for traffic control. Water station needs were clarified. Bibs, medals, ribbons, and trophies have been ordered. Some ads have been in the Poughkeepsie Journal and on Facebook. Certificates for insurance will be handled by Fred, with two days needed for Arlington High School. T-shirts will be in men’s and women’s sizes. Awards ceremony will be held in the gym. We have to research and get expert information from knowledgeable people if we want to consider having disabled participants in some of our
THE MID-HUDSON ROAD RUNNER
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>>> CLUB
October 2016 Meeting Minutes Club Officers Present Fred Policastri, Pat DeHaven, and Erika Abraham At 7:15 pm, Fred started the meeting after a pizza break. Minutes of 9/1/2016 Not read by secretary, but approved per protocol as published online and in the club newsletter. Treasurer’s Report Given by Pat, who summarized our Sept. 2016 deposits and credits, checks and debits, listing our balances in the club account and the Classic account. Our biggest expense is $1,650 for the storage locker for another year. We have $6,500 outstanding in Classic pledges. It will cost $2,000 to renew our RRCA liability membership. Report was approved as given per protocol. Old Business Fred spoke on Linda’s Schlathaus 5K, noting that volunteers were in short supply. A concern/question was raised about traffic on the road area where the kids’ race is held. Pete reported on his Sports Museum 5K, with tons of food left over, but few runners. Race date will change to Aug. 26, 2017, with the Mama’s & Papa’s 4K probably not being held in 2017. A concern was raised as to why more club members do not support club races. It seems that Facebook and Twitter, and not the club website, are used for race calendar listings. Becky suggested handing out our club race calendar at all races. Joan
THE MID-HUDSON ROAD RUNNER
gave a recap on her Classic food tent issues. A problem with the bagels vendor made her want to change suppliers. This and other food-related issues need to be further discussed with Keith. New Business Deborah spoke about bib orders, recommending D-Tags for the Turkey Trot, Winter Run and Ed Erichson races and B-Tags for summer races and all else. Pat suggested spending about $5,000 for bibs. Deborah will give Pat her ordering information. Deborah also spoke about changes needed at the Turkey Trot, i.e. Planning Committee and Coordinator for course route and traffic/parking information. Due to safety concerns, the finish line for all races must be moved to the back of the school, staggered race starts are needed, and a 30-minute timeframe is needed for the kids’ race finish. Irv spoke about the Turkey Trot and will be away 10/21 – 11/3/2016. He needs all volunteers. Irv needs two race directors this year to help him and to take over next year when he will be away for Thanksgiving. Upcoming Races Newburgh Bridge 5-miler on 10/9, Billy Goat 5K on 10/16, and Knights of Columbus Holiday Run 5-miler on 12/3. The meeting adjourned at 8:15 pm Respectfully submitted by Erika Abraham
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