PHOTO: NIN LEI
>> SPRING 2017
Fridays at 6pm June 30, July 7, July 14, July 21 Arlington High School Track $40/family entire series $15/individual entire series $5/individual one night
200m Dash: Ages 14 and under 100m Dash: Men & Women 1600m Run: Men & Women 50m Dash: Ages 6 and under 75m Dash: 7 - 9 years old 100m Dash: 10 - 14 years old 400m Dash: Men & Women 400m Dash: 14 and under 800m Dash: Men & Women 200m Dash: Men & Women 3200m Run: Men & Women
>> Spring 2017
Table of Contents
On May 7, club member Dennis Moore, 70, ran a personal best of 4:19:18 in the Toronto Marathon, winning his age group. He is pictured here with his coach, Roger Robinson, and Robinson’s wife, Katherine Switzer.
Articles
Race Results
03 President’s Column >> Keith Axelrod
15 Running in Slovakia >> Bob Kopac
05 Ed Erichson Memorial Races
04 Editor’s Note >> Margaret Wentworth
19 Becoming a Runner >> Erika Abraham
09 Miles of Hope
07 The 80% Rule >> Justin Feldman
21 Meeting Minutes >> Erika Abraham
11 Fleet Feet Poughkeepsie >> Kim Caruso 13 Walkway Marathon >> Susanne O’Neil
On the Cover Krissy Boryk at the Miles of Hope 5K in April 2016
14 Wa Wa Wally Waddle 17 Women’s Run The Girls Just Have Fun at the Women’s Run >> Polly Sparling
President’s Column The Mid-Hudson Road Runners Club Will Be Very Busy for the Summer Months! >> Keith Axelrod The MHRRC training group track workouts just started at Union Vale Middle School in Lagrangeville. If you have never taken the time to join one of these sessions, you may want to consider giving it a whirl AJ Guckian, MHRRC’s vice president, is in charge once again. He does a great job with all the runners, and for those who can make these workouts, it’s a great way to get in some additional training. Whether you are looking to gain some speed for a 5K, half marathon, or marathon, AJ mixes things up with a variety of workouts to build strength and stamina. Participation is free, but you must sign up through the mhrrc.org shopping cart. Recently, we had another successful Miles of Hope race. Lori Decker and her team of volunteers always do a phenomenal job, raising thousands of dollars for local families who have been touched by breast cancer. The turnout was great, and both the kid’s one-mile race and the 5K were well attended. You can see the results on www.mhrrc.org. Josh Perks put on the Wa Wa Wally Waddle 5K and kid’s one-mile race on Sunday, May 14. This race is a benefit for YMCA Camp Wa Wa Segowea. Many runners and spectators came out to support this fun race. The unique idea for this race is that you could win a pie! It was nice to see former club officer Steve Perks helping out his son Josh with the race. Even though it rained so heavily the day before, the race — held on Mother’s Day — turned out to be a great weather-wise. Again, results are posted on www.mhrrc.org. The MHRRC Women’s Race is Saturday, May 20. Now in its sixth year, the 5K and 10K races take place on the beautiful — and traffic-free — Dutchess County Rail Trail in East Fishkill. This year, the first 120 registered entrants will receive a beautiful dry wick technical tee shirt in a 3
SPRING 2017
THE MID-HUDSON ROAD RUNNER
very hot lime green color. In honor of Pete Sanfilippo, the McDonald/Cruise run is scheduled for Saturday, June 3. THIS IS THE 40TH YEAR for this race! Since the sad passing of Pete last year, Irv Miller and Mark Sanfilippo will be directing the event in Pete’s honor. Please sign up and run this race! Let’s help celebrate the many years Pete put into directing this race and show how much we appreciate his efforts. I encourage everyone to be there to support this great MHRRC event. Irv Miller has crafted the most creative trophies I’ve ever seen; visit the club Facebook page to see pictures of them. We will also have our annual picnic after the race with free hot dogs and hamburgers. For more information, visit www.mhrrc.org. June and July will also be very busy with the Walkway Marathon and Think Differently Dash, our extremely popular Summer Track Series, and the second annual Run For Heroes Race honoring all the first responders, police, firefighters, EMTs, and military members who serve and protect us. More information about all of these events will be posted on our Facebook page and website. . As you can see, we are in full swing with plenty of running opportunities. We look forward to seeing you soon at an upcoming club meeting or race. Keep up the good work on your training or fun runs, and let’s keep the Mid-Hudson Road Runners Club strong! Check our website, Facebook page, or newsletter for plenty of race information, race results, and area running events. Keith Axelrod, President, MHRRC Keith Axelrod (914) 456-0708
Editor’s Note
The Mid-Hudson Road Runner Spring 2017 >> Margaret Wentworth Hello, runners! I hope everyone is enjoying the mild weather and the flurry of springtime road racing activity in the Hudson Valley. I, for one, will be taking a break from serious training this summer and fall, as David and I are happily expecting a new addition to our family later on this year. Along these lines, I’m planning an article about running and pregnancy for the summer issue, and I welcome any and all input from club members. Have you ever run while pregnant? How did it feel, and what type of training plan did you follow? What did your doctor/s have to say on the subject? How was your pregnant running received by others around you? How did your delivery go? If you have answers to any or all of these questions, please email or Facebook-message me your responses, or I would be happy to set up an interview! On an unrelated note, I would like to take a paragraph to pitch the MHRRC track practices. Every Tuesday night at 6:30, we meet at the Union Vale Middle School track in LaGrange for organized workouts to build speed and stamina. Some of us are tough triathletes, some are sprinters, some are marathoners, some have never raced before, most are mid-packers, and many of us are slow and show up as much for the camaraderie and opportunity to share our passion for running as for the actual workout. I think that the track can be intimidating for recreational runners, but I want to encourage each and every one of you to give the track practices a try. We are a warm and easygoing crew, and we run timed intervals (60 seconds hard effort followed by 60 seconds easy, for instance) rather than repeats of a particular distance (400 meters, for example), so you can choose your own pace. With any luck, you will find someone to keep you company and chat with along the way. Hope to see you there, and until summer, happy running!
Margaret Wentworth newsletter@mhrrc.org Editor David Anchin Designer Polly Sparling Proofreader Contributing Writers Erika Abraham Keith Axelrod Kim Caruso Justin Feldman Bob Kopac Susanne O’Neil Polly Sparling Margaret Wentworth Contributing Photographers Bob Kopac Nin Lei Joshua Perks The Mid-Hudson Road Runner is the official publication of the Mid-Hudson Road Runners Club. We welcome your photos and written pieces for publication. For more information, e-mail newsletter@mhrrc.org.
THE MID-HUDSON ROAD RUNNER
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PHOTO: BOB KOPAC
Race Results
5 Mile Top Finishers
10 Mile Top Finishers
Race Results
Name
XAg
Hometown
Pace
Time
Name
XAg
Hometown
Pace
Time
Byfield, Donald
M27
Hopewell Junction
06:11
30:54.72
Lacroix, Florent
M36
Amenia NY
07:05
1:10:49.08
Wimmers, Chris
M47
Lagrangeville NY
06:13
31:04.74
Gould, Kelley
F25
Hyde Park NY
07:13
1:12:14.00
Stack, Kieran
M53
Poughkeepsie NY
06:25
32:06.05
Beresford, Shawn
M43
Pleasant Valley NY
07:38
1:16:22.05
Tullo, Rose
F41
Wappingers Falls N
07:04
35:21.59
Estremera, Steven
M26
Millbrook NY
07:43
1:17:06.08
Fiege, Michael
M45
Lagrangeville NY
07:52
39:17.68
Dinonno, Philip
M37
Wappingers Falls N
07:47
1:17:54.03
Scott, Erin
F40
Carmel NY
08:02
40:10.44
Wasieleski, Kryzysztof
M63
Hopewell Junction
08:01
1:20:13.06
Wolinski, Brian
M38
Poughkeepsie NY
08:02
40:11.75
Briggs, Nathan
M45
Kingston NY
08:06
1:20:57.01
Anderson, Gil
M61
Hopewell Junction
08:05
40:22.56
Downs, Jonathan
M37
Millbrook NY
08:19
1:23:12.09
FULL RESULTS available online at www.mhrrc.org 5
SPRING 2017
THE MID-HUDSON ROAD RUNNER
Joseph McDonald Bill Crusie 40th Memorial Runs
SATURDAY, JUNE 3, 2017 5K 8:00 AM 10K 8:45 AM KIDS 1 MILE 8:05 AM
LOCATION Mesier Park, Village of Wappingers, NY. Park at Zion Church RACE DAY REGISTRATION Opens at 7:30am PRE-REGISTRATION Deadline June 1, 2017
AWARDS
RACE FEES
WOMEN Up to 18, 19-29, 30-39, 40-49, 50-59, 60-69, 70+
PRE-REGISTRATION use MHRRC SHOPPING CART $18 MHRRC members, $20 non-members Kids are free if preregistered online
MEN Up to 18, 19-29, 30-39, 40-49, 50-59, 60-69, 70+
RACE DAY REGISTRATION Race Day $25 for 5K & 10K; kids $10
KIDS Up to 7, 8-10, 11-13
Please, no walkers, wheelchairs, 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, Village of Wappingers, Town of Poughkeepsie, 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.
____________________________Zip__________
Signature: ________________________________
Name: __________________________ Date of Birth: ___ / ___ / ___ Age on race day: _____ Race: 5K 10K Tee: S M L XL
KIDS 1 Mile
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 Irv Miller, 11 Manor Drive W., Poughkeepsie, NY 12603
For more information, contact Irv Miller at immiller1@juno.com
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THE 80% RULE
>> Justin Feldman, Doctor of Physical Therapy >> Feldman Physical Therapy & Performance
Over time, through various studies, it has been shown that around 80 percent of all runners train at about 80 percent of their maximum heart rate, for 80 percent of their training. Pretty cool, right? In fact, the “80 percent rule” can almost be considered the golden rule of running – only it isn’t a good thing. I left out one part of the rule: It has also been shown that 80 percent of runners will experience an injury. Now the rule isn’t so cool. So what should you do? The solution to this problem is simple, but not always easy. Your hard, max-effort training needs to be harder, that is, over that 80 percent, and your lower-effort training needs to be lower; that’s right, below that 80 percent. So, as you look at your training, you need to make sure that your hard runs — meaning those interval-type training sessions — are done at around 90 percent of your maximum heart rate. (Do you remember that GPS watch or heart rate monitor that we talked about in the last issue, which you got as a holiday gift and has been sitting on your dresser, or that you wear on your runs, but don’t look at the data? Break that out.) Next, those longer, tempo runs need to be kept below that 80 percent level. This is where most people have difficulty and really need to watch themselves by taking it easy, which isn’t always easy to do. The next thing you need to look at is your volume. Most people are familiar with another rule: the 10 percent rule. If you’re not, this is the rule that states your training volume should not increase by more than 10 percent per week. Seems easy, right? By now I’m sure you’ve figured out that there is a catch. Most people don’t calculate their volume correctly. Commonly, people look at their volume in terms of either minutes or miles (time or distance). However, this leaves out one big factor, which is intensity. Leaving this important element out is why most people get stuck in that 80 percent.
So how should you calculate your volume? Take your distance or time (I prefer time for reasons that we can look at another time, but it is your choice) and multiply that by your intensity. This will give you a number that doesn’t have a unit associated with it, so you can name it whatever you’d like. Whatever you choose to call it, this is the number that shouldn’t increase by more than 10 percent per week. Let’s do the math: To calculate your volume, amass a week’s worth of training by multiplying the amount of time you train by your perceived intensity of the workout – use a scale of 1-to-10, with one being easy and 10 being the most difficult – and then adding those figures together. For example, say that you ran twice during the week. On Monday you ran 20 minutes at an intensity level of 6, and on Thursday for 40 minutes at a level of 4. Monday’s workout: 20 x 6 = 120 Thursday’s workout: 40 x 4 = 160 Total volume for the week: 280 Then, to keep your next week’s workouts from exceeding a 10-percent increase, add 10 percent to the existing week’s total volume, and keep the next week’s volume at that total or below it. In my example: 280 x .10 (10 percent) = 28 280 + 28 = 308 Volume not to exceed: 308 Remember to add any time spent strength training, too. I know that might seem like a lot of work, but trust me, it sure beats being a part of that 80 percent of people who get hurt. Justin Feldman, Doctor of Physical Therapy, is the owner of Feldman Physical Therapy, a total body treatment, injury prevention and functional movement practice located inside Gold’s Gym LaGrange and Gold’s Gym Fishkill, www.feldmanphysicaltherapy. com, www.Facebook.com/FeldmanPhysicalTherapy.
THE MID-HUDSON ROAD RUNNER
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PHOTO: NIN LEI PHOTO: NIN LEI
PHOTO: NIN LEI
Miles of Hope Race Results 5K Top Finishers Name
XAg
Hometown
Pace
Andrew Pfeifer M17
Lagrangeville NY
Sean Grady
M14
Chris Wimmers
Time
Race Results
Kids Run
Name
XAg
Hometown
Pace
Time
06:05 18:52.23
Noah Mellen
M10
Poughkeepsie NY
06:46 06:46.27
Hyde Park NY
06:11 19:08.96
Ryleigh Calimano
F10
Highland NY
07:47 07:47.20
M47
Salt Point NY
06:16 19:26.85
Nathan Nesbitt
M7
Hopewell NY
08:15 08:14.74
Tim Wilbert
M35
Carmel NY
06:20 19:38.12
Elspeth Darhansoff
F8
Putman Valley NY
08:56 08:56.47
Drew Britton
M18
Standfordville NY
06:24 19:50.43
Luke Soto
M10
Lagrangeville NY
09:38 09:38.20
Thomas Calabrese
M15
Lagrangeville NY
06:24 19:51.41
Andy Zhu
M10
Poughkeepsie NY
09:46 09:45.79
Will Grady
M17
Lagrangeville NY
06:38 20:34.78
Henry Holdreith
M9
Lagrangeville NY
09:53 09:52.83
John Mckee
M52
Poughkeepsie NY
06:43 20:49.35
Ellery Cordon
F7
Hopewell NY
10:15 10:14.79
Warren Jee
M41
Fishkill NY
06:53 21:20.11
Ann Nesbitt
F11
Hopewell NY
10:16 10:16.05
Preston Hill
M19
Lagrangeville NY
06:56 21:28.77
Nathan Ragni
M5
Walden NY
11:14 11:14.09
Rose Tullo
F42
Wappingers Falls N
07:03 21:52.21
Riley DiTata
F4
Beacon NY
11:15 11:15.19
Connie Seigh
F48
Pleasant Valley NY
07:05 21:58.60
Joe Holdreith
M10
Lagrangeville NY
11:43 11:43.13
Kevin Platz
M56
Hopewell NY
07:18 22:37.58
Clara Sundlof
F10
Verbank NY
12:12 12:11.81
Logan Bongard
M13
Blackwood NJ
07:26 23:02.69
Calen Anderson
M6
Carmel NY
12:22 12:22.24
William B Lewandowski
M40
San Antonio TX
07:27 23:04.75
Anjali Patel
F12
Wappingers Falls NY
13:45 13:45.17
Lauren Markoe
F22
Lagrangeville NY
07:37 23:36.97
Nylah Patel
F7
Wappingers Falls NY
13:49 13:48.97
Gil Anderson
M61
Hyde Park NY
07:40 23:44.75
Gwenalyn Gordon
F4
Putman Valley NY
15:04 15:03.85
Fiona Mohl
F13
Hopewell NY
07:42 23:52.39
Halcyon Darhansoff
F4
Putman Valley NY
15:05 15:04.58
FULL RESULTS available online at www.mhrrc.org THE MID-HUDSON ROAD RUNNER
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Fleet Feet Poughkeepsie >> Kim Caruso For the last few months, local runners have been buzzing about the fact that Dutchess County is finally getting its very own run specialty store when Fleet Feet Poughkeepsie opens its doors on Thursday, May 18th at the Shoppes at South Hills. Runners in our area are not strangers to the Fleet Feet brand, with many traveling up to Albany regularly for their footwear and gear for many years now.
Other Fleet Feet events will include fun runs, race-specific training programs, as well as special events instore such as foam rolling, injury prevention, nutrition for running, and so much more. Our goal is that runners will think of Fleet Feet first, whether they are training for their first race, just want to run casually with a group, are dealing with a training or injury obstacle, or need a new pair of properly fitting sneakers.
At Fleet Feet, you can expect a high level of customer service, along with a large selection of the top brands of running shoes, highly functional yet stylish athletic apparel/bras and other gear related to the sport, including items such as high quality technical socks, compressions socks/sleeves, Superfeet inserts, Garmin watches, massage/ recovery tools, hydration /reflectivity needs, as well as other fun accessories and specialty items.
Please follow the Fleet Feet Poughkeepsie Facebook page or sign up for our newsletter on the Fleet Feet Poughkeepsie website (http://www.fleetfeetpoughkeepsie. com/) to stay up-to-date on our upcoming events.
Another notable difference between Fleet Feet and “big box” stores is our FIT process, which helps to ensure that the customer’s individual needs are met on each and every visit. The FIT process includes information intake, various foot measurements, a gait analysis (walking or running), and concludes with recommendations for products or services that would be relevant for the customer based on their specific needs.
FLEET FEET POUGHKEEPSIE EVENT HIGHLIGHTS
Beyond all of the wonderful products, the goal is that Fleet Feet Poughkeepsie will become a valuable resource not only for runners, but for everyone who is active and passionate about health and wellness. Fleet Feet is so much more than “just a store.” We are a community passionate not only about running but also health and fitness, and plan to offer a variety of events and activities to get and keep everyone moving. One such example of is the comprehensive local race calendar that is featured on the Fleet Feet Poughkeepsie website.
Fleet Feet Poughkeepsie is located at the Shoppes at South Hills at 1895 South Road in Poughkeepsie. Our hours of operation are Monday-Friday 10 am-7 pm, Saturday 10 am-6 pm, and Sunday 12 pm-5 pm.
Friday, June 2 at noon is the Dutchess County Chamber of Commerce Ribbon Cutting – all are welcome Saturday and Sunday, June 3-4 will be the official opening weekend celebration; there will be in-store events, giveaways, activities, and much more all weekend long Our half marathon training program will kick off in mid-June. Free informational sessions will be held on Wednesday, June 7 at 7 pm and Saturday, June 10 at 9 am The upcoming Fleet Feet Poughkeepsie fun run schedule will be announced soon. Upcoming events include demo runs featuring specific shoe vendors, and runs from the store as well as from local establishments
We hope to see you soon in store. In the meantime, keep running!
CAPE’S 2ND ANNUAL
Presented by:
THE MARATHON PROJECT
An afterschool distance running program to benefit local at-risk youth
Saturday, September 9th 2017 • 9:00 am Hudson Valley Rail Trail, Van Wyck Lane Entrance SPONSORSHIP OPPORTUNITIES Platinum Sponsorship - $2,000
• Your own Color Station. Choose your own color
with ability to market your company at station banner/giveaways/etc. (~$1,500 value)
• Name/logo on race t-shirts*; ability to hang
company banner at event; and company hotlink on CAPE website (~$1,000 value)
• Inclusion as sponsor in all radio promos for event
on K104—includes client name/tagline and hotlink on website (~$1,000 value)
• 10x10 space at event for marketing – must provide own table/tent/chairs (~$500 value)
• 10 free race tickets Gold Sponsorship - $1,000
• Your own Water Station with ability to market your company at station (~$1,000 value)
• Name/logo on race t-shirts*; ability to hang
company banner at event; and company hotlink on CAPE website (~$1,000 value)
• Inclusion as sponsor in all radio promos for event on K104 – includes client name (~$500 value)
• 10x10 space at event for marketing – must provide own table/tent/chairs (~$500 value)
• 7 free race tickets Silver Sponsorship - $500
• Name/logo on race t-shirts*; ability to hang
company banner at event; and company hotlink on CAPE website (~$1,000 value)
What Is THE MARATHON PROJECT? An innovative distance running afterschool initiative aimed to increase physical fitness, nutrition education, explore avenues of character development, build positive student/mentor relationships, and create a foundation for health and wellness. It is sponsored by CAPE, the Council on Addiction Prevention and Education of Dutchess County.
YES, I want to Sponsor this event! Company/Individual: Contact Person: Phone: Sponsorship Level:
Email: Amount:
Cash, Checks, & Credit Cards accepted. All proceeds benefit the Marathon Project. Make checks payable to: CAPE, 807 Route 52, Fishkill, NY 12524 Questions: Contact Nicole Alger (845) 765-8301 or nalger@capedc.org
• 5 free race tickets Bronze Sponsorship - $250
• Ability to hang company banner at event; and company hotlink on CAPE website
• 2 free race tickets
*Sponsorships need to be received by August 1st to be guaranteed spot on race t-shirt* *All artwork (logos) in EPS form*
LAST CALL Register Now for Walkway Marathon Susanne Oâ&#x20AC;&#x2122;Neil <<
Just a friendly reminder that the Walkway Full and Half Marathon, College to College 5K, and Think Differently Dash will be held on Saturday-Sunday, June 10-11. Online registration will remain open through Monday, June 5. You can register online at http://walkwaymarathon.org/ Hope to see you there!
PHOTO: NIN LEI
PHOTO: JOSHUA PERKS
Wa Wa Wally Waddle Race Results 5K Top Finishers Name
XAg
Hometown
Pace
Mike Chow
M38
Wappingers Falls N
Aidan Milroy
M14
David Ben-Ezra
Name
XAg
Hometown
Pace
05:25 16:46.61
Noah Mellen
M10
Poughkeepsie NY
06:51 06:51.40
Hopewell NY
06:28 20:01.76
Sadie Krueger
F12
Pleasant Valley NY
07:07 07:07.15
M15
Poughkeepsie NY
06:38 20:33.42
Cassandra Jarvis
F11
Statsburgh NY
07:28 07:27.71
Gabriela Martinez
F42
Kingston NY
06:40 20:39.76
Luke Inoue
M9
Wappingers Falls N
07:42 07:42.47
James Kelly
M64
Poughquag NY
06:46 20:57.13
Justin Jamison
M9
Hyde Park NY
07:44 07:44.07
Yaser Hadine
M19
Poughkeepsie NY
06:49 21:06.88
Otavio Perks
M9
Brighton MA
07:55 07:55.01
Manuel Treus
M50
Newburgh NY
06:51 21:15.07
Grace Lang
F9
Wallkill NY
08:00 07:59.57
Jason Solis
M11
Newburgh NY
06:55 21:25.59
Emma Jarvis
F11
Statsburgh NY
08:03 08:02.93
Choaib Hadine M14
Poughkeepsie NY
07:03 21:50.07
Sophie Zhang
F9
Poughkeepsie NY
08:21 08:20.85
Owen Kelso
Poughkeepsie NY
07:04 21:53.94
Rishi Grabe
M6
Cortlandt Manor NY
08:35 08:34.65
M43
FULL RESULTS available online at www.mhrrc.org
Time
Race Results Kids Top Finishers
THE MID-HUDSON ROAD RUNNER
Time
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PHOTO: BOB KOPAC
Running in Slovakia
>> Bob Kopac It often is difficult for my wife Lynne to train for upcoming races when we travel on vacation. Recently, we did a two-week Slovakia heritage tour. A full schedule and early departures meant that Lynne had to get up incredibly early to do training runs. I, of course, remained in bed as nature intended. After a quick walking tour of historic Vienna, we began our Slovakia trip in the capital city of Bratislava. You can run in the Old Town on cobblestones, such as in the picturesque Staromestska's (Old Town) Square, as long as you dodge the many tourists. The historic center has twists and turns, so keep track of where you are running to get back to your hotel. If you dislike cobblestones, try the paths along the Danube River, such as the path between the Apollo Bridge on Kosicka Street and the Most Slovenského Národného Povstania (Bridge of the Slovak National Uprising) on Staromestska Street. The Most SNP bridge, also known locally as the UFO bridge, is easy to recognize because it is a suspension bridge crowned by a flying saucer-shaped restaurant. You can view the bridge from the heights of Bratislava Castle. While watching local runners training on the streets, it seemed to me that the majority of runners in Bratislava were women. Kathrine Switzer's and Avon's mission many years ago to encourage women running in Europe and in other countries around the world appears to have been immensely successful. Our trip included two nights in the High Tatra Mountains near the border of Slovakia and Poland, where there are many trails for mountain hiking and trail running. One such place is Hrebienok, near the town of Vysoke Tatry. The Bilikova chata (hut) is located near here, close to the Slavkovsky Peak. If you want to hike or trail run in the mountains, the http://www.tatry.sk/en/infocenter/infrastructure/running-trails/ website gives an overview of running trails, while the http://www.tatry.sk/en/ lodging-services/alpine-chalet/
website has information about chalets and huts, including telephone numbers. If you do not want to hike or run by yourself, there are many hiking tours available that can be found on the Internet. Be aware of the possibility of encountering brown bears, or else run faster. We also traveled to Kosice, the home of the Kosice Peace Marathon. Inaugurated in 1924, this event is the third oldest active marathon in the world – after the Boston Marathon and the Yonkers Marathon – and is held on the first Sunday in October. Olympic Marathon champion Abebe Bikila won the race in 1961. Námestie Maratónu mieru (Peace Marathon Square) has a monument with a bronze statue of Pheidippides, with the inscription Nenikhkamen (“We are victorious”) and the names of the past winners of the Peace Marathon. Besides the marathon, you can run a half marathon, a couples’ half marathon, a four-person relay, or a 4.2K family run. For more information about the Peace Marathon races, see http://www.kosicemarathon.com/?lang=en. If you are in Kosice some other time of the year, visit http://www.mapmyrun. com/sk/kosice-kosicky for suggested running routes in the city. Near the end of the tour, we were able to relax at Hotel Kaskady, a spa resort in Sliac. We took advantage of the indoor and outdoor pools for cross training. I even awoke early one morning to take photos of Lynne running in the hotel gardens before she ran to the village. Then, I went back to bed, of course. So, what was the highlight of our trip? That was when we visited the village of Kosicka Nova Ves and St. Vladislav Church, the church of my grandmother and great-grandparents. A section of the church dates from 1297. While there, I learned the names of my great-great- grandparents. It was a personally rewarding ancestry research trip. For the next time we travel to Slovakia, we just might participate in the Kosice Peace Marathon... as long as I don't have to get up too early.
THE MID-HUDSON ROAD RUNNER
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Womenâ&#x20AC;&#x2122;s Run
PHOTOS: BOB KOPAC
The Girls Just Have Fun at the Women’s Run >> Polly Sparling The sixth annual MHRRC Women’s Run took place on Saturday, May 20 on the Dutchess County Rail Trail in Wappingers Falls. A total of 112 runners participated in the event, which included both a 5K and 10K race. Club member Connie Seigh was first across the line in the 5K in a time of 21:06. Mahopac resident Kristen Nicolais took top honors in the 10K, burning up the 6.2-mile course in 41:21. In addition, the 5K race was the first ever completed by 12 of the participants, each of whom took home a special medal to commemorate that feat. Although the Women’s Run always features fast times and healthy competition, the run also celebrates camaraderie and achievement among middle- and back-of-the- pack female runners. “The greeters at the finish line were great as they placed the [first 5K] medal around my neck. I was so overwhelmed that I burst into tears,” writes runner Andra Sramek in a postrace email. “Thank you all for a very positive experience — I will be back!” Upwards of 25 volunteers assisted at the Women’s Run this year. Although we don’t have space to name them all, race directors Denise Dollard and Polly Sparling would like to mention our male helpers: scorers Tom Storey and Pat DeHaven; finish line managers Mike Myers, Claude Bodley and Fred Policastri; photographer Bob Kopac; and traffic warden/emcee Keith Axelrod.
Race Results 5K Top Finishers Name
XAg
Hometown
Pace
Connie Seigh
F48
Pleasant Valley NY
Rose Tullo
F42
Name
XAg
Hometown
Pace
06:49 21:06.40
Kristen Nicolais
F24
Mahopac NY
06:40 41:21.30
Wappingers Falls N
07:01 21:45.52
Arthur Boyko
M50
Poughkeepsie NY
07:13 44:47.51
Rachel Markoe F20
Lagrangeville NY
07:32 23:19.72
Lauren Markoe
F23
Lagrangeville NY
07:32 46:49.74
Natalie Schindler
F44
Milton NY
07:51 24:20.26
Tiffany Sivco
F36
Wappingers Falls N
07:34 46:57.73
Carolyn Meroles
F40
Poughquag NY
08:09 25:16.76
Tracy Dross
F46
Beacon NY
08:25 52:13.21
Jennifer Warren
F49
Beacon NY
08:19 25:48.36
Sarah Sanders
F21
Lagrangeville NY
08:29 52:43.47
Geeta Chakrabarti
F48
Poughkeepsie NY
08:20 25:49.70
Deanne Archibald
F41
Pleasant Valley NY
08:30 52:44.33
Heather Lamour
F27
Beacon NY
08:34 26:33.67
Jacqueline Sciortino
F49
Statsburgh NY
08:31 52:51.21
Elizabeth Clyde
F46
Wappingers Falls N
08:49 27:21.28
Fayemarie Plagianos
F49
Poughkeepsie NY
08:34 53:10.77
Julie Stohr
F18
Highland NY
08:59 27:51.09
Amy Jamison
F37
Hyde Park NY
08:37 53:27.72
FULL RESULTS available online at www.mhrrc.org
Time
Race Results 10K Top Finishers
THE MID-HUDSON ROAD RUNNER
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g n i m o Bec
r e n n u aR
br a h A a k ri >> E
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“I’ve learned that you can keep going long after you think you can’t.” — Author unknown
After a heartbreaking divorce in 1971, I was a sad single mom, broken in spirit, whose life revolved around raising three young sons, tiring work hours, and endless college studies. Smiles and fun times were elusive. In 1981, after 10 arduous years, I earned my AAS degree in medical lab technology and my BS in biology, a step in the right direction. In the early 1980s, I dabbled in leisurely running on residential streets wearing white Converse sneakers for footwear. Nothing serious, just ensuing sore feet and aching limbs. This was later followed by a few runs “off the beaten path”— i.e., in hidden fields (1983-1985) in Binghamton with my faster, more energetic, and impatient youngest teenaged son. Since I owned no special athletic attire, he made it known that he did not want to be seen running with a mom whose outfits were not stylish or color-coordinated. These runs were mercifully short-lived due to my depleted stamina after working two jobs. Sadness, loneliness, and financial challenges prevailed. However, on Easter Sunday 1985, a bright spot loomed on the horizon. With wishful thinking, I said to my middle son, who was home on a college break, “Someday I hope to run the New York City Marathon.” Without hesitation, he replied, “Go for it, Mom!” Thus, a dream was born. In late 1985, I accepted a new lab job offer from my former employer and returned to Rockland County, later earning the title of R&D scientist/ chemist. On “April Fool’s” Day 1986, at age nearly
48, I accepted the challenge of a much younger coworker to go for a short run at a nearby local park. From this start, I earned an unusual moniker and the legend of “Wonder Weed” was born. On Nov. 1, 1987, wearing a pale pink T-shirt with ERIKA printed on the front and WEED on the back, along with shocking pink terry cloth shorts, I completed my first New York City Marathon in a time of 4:48:59. From then on, running took center stage in my life. On a cold day in 1988/1989, I ran the New Year’s Eve Midnight Run in Central Park, complete with fireworks at midnight and cups of free Moet champagne on the course. True to form, Roy proposed as we crossed the finished line of this five-mile race. I was born to run, having a mom who could outwalk anyone and a dad whose dream of running for Germany in the 1936 Berlin Olympics was derailed by Hitler. I hope this brief summary of my running journey, eventually having completed distances ranging from 100 meters on the track to marathons and ultramarathons, can inspire everyone. For me, it has been an incredible journey of courage, tenacity, determination, self-discoveries, an enduring spirit, camaraderie, special friendships, unlimited smiles, and success beyond my wildest dreams. As these words of Michael Korda so eloquently state, “In order to succeed, we must first believe that we can.” How true these words proved to be for me.
THE MID-HUDSON ROAD RUNNER
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MHRRC Meeting Minutes April 2017
Club Officers present Keith Axelrod, Pat DeHaven, AJ Guckian, and Erika Abraham. At 7:05 pm, Keith opened the first club meeting of 2017. Intro There were 9 attendees. Club officers introduced themselves to new member Amy Neeson. Keith explained club meetings and website information available. Treasurer’s Report Pat gave a quarterly report (Jan. through March 2017) of income and expenses. Expenses include all our races. We had about $1,000 profit from the Winter Run, but money from the Ed Erichson races was a loss. We still have expenses carried over from 2016 and need to settle on the 2016 Run for Heroes. HealthQuest gave a club donation of $5,000. Irv Miller suggested doing an analysis of all our races for revenue and expenses, looking into reducing costs of T-shirts and trophies. Report was accepted as per protocol. Minutes of 11/3/2016 Accepted per protocol as printed in the newsletter. Old Business: Keith read a thank you card from the Sanfilippo family for the club’s donation to the Knights of Columbus in Pete’s memory. 21
SPRING 2017
THE MID-HUDSON ROAD RUNNER
Erika inquired about the status of our 2017 club race calendar, which Keith said needs expanding. Classic website has been updated as a new venue/course is being considered. Several possible options were mentioned, including Gold’s Gym and the former Wappingers Park site. Justin Feldman and Jeannine Walsh have been invited to the Executive Board. New Business Rick Zolner’s Airport 5K on May 6 has been cancelled, and a replacement event may be held at another locale in August. Miles of Hope 5K is on Sat. April 22, and the Woman’s Run and Wa Wa Waddle races are upcoming. Irv spoke about the McDonald/Crusie races being held on Sat. June 3, and Mark Sanfilippo is getting sponsors. Irv showed his “recycled” trophies for the event. Fred and Claude will meet with Mark to help out. AJ spoke about his weekly track practices at Union Vale Middle School starting on Tues. May 2 at 6:30 pm, rain or shine. Concentration will be on typical track workouts as he described in his program, adding a “new element”— music—on the track. At 8:30 pm, the meeting adjourned. Respectfully Submitted by Erika Abraham.
Structured track practies to build speed and stamina for runners of all levels led by AJ Guckian Tuedays at 6:30pm May 2-Sept 12 Union Vale Middle School Track