Table of Contents >>> SUMMER 2017
>> Page 11
CATHERINE KELLY-SKEEN
LAURA PIERCE
>> Page 13
>> Page 09
HEAVEN MARGARET TROCHE WENTWORTH
>> Page 15
>> Page 17
ARTICLES
RUNNER PROFILES
RACE RESULTS
03 President’s Column
09 Laura Pierce
08 Twilight Track Series
04 Editor’s Note
11 Melissa Guckian
19 Bill Cruise 5K
05 Post Workout Nutrition
13 Catherine Kelly-Skeen
19 Joseph McDonald 10K
21 Race Pictures
15 Heaven Troche
22 Aug 2017 MHRRC Meeting Minutes
17 Margaret Wentworth
19 Joseph McDonald Kids Mile
PRESIDENT’S COLUMN
>> Keith Axelrod
You know what time it is? Yep, in less than a month, it will be Dutchess County Classic time. There is plenty of planning going on to make sure the races go off without a hitch. We are expecting more than 1,000 runners. The location has been moved to Lagrange Middle School, which is very close to Arlington High School, the former starting point. The big advantage of this new location is that all three races will now start and finish at the same place. It will be much better for racers and all the spectators as well. The races will start near Town Hall, which is right next to the school. They will also finish in the parking lot of Town Hall. Everyone will then walk a few hundred feet back to the Middle School for race results, trophies, food, etc. Registration will take place in the school’s gym, and the famous Food Tent and My Brother Bobby’s Salsa will be outside. There will be some parking available at the Middle School, and some at Town Hall. To the left of Town Hall is a gigantic parking area where the Civil Air Patrol will direct you where to park. Don’t worry, there is enough room for everyone. Back to the races... Lots of volunteers are wanted and needed to make this a great running event. Go online at www.dcclassic.com and to view the Volunteer Sign Up Page. Even if you are running, you can volunteer to help either before or after your race. The list of things to do is on the volunteer page. Behind the scenes right now, we have key people getting ready to make the Classic one of the premier races in the community. Water stops are being set up, food is being ordered, registration tables and people to run them, traffic control plans, people with vests and flags to keep runners safe, get the ads into the newspaper, having a finish line crew so the scorers can do their job, order 3 SUMMER 2017
MID-HUDSON ROAD RUNNER
the trophies and medals, ordering the cool new T-shirts, planning to set up the course and taking it back down on race day, designing and ordering the medals, answer questions for Pete Colaizzo’s running column, make sure we have tents, tables and chairs, set a budget to keep costs in line, work with the director of volunteers, work with local police and fire districts, communicate with sponsors, make sure we have sweepers to watch the last finishers come in, be available in case a runner needs help or gets hurt, have a clean up crew, have the porta potties ordered, answer at least 100 emails with people’s questions, hold meetings, order race bibs, and so much more! Three races to plan for and make sure all goes well. This will be my 12th year directing this race.
Another thing I do — along with people like AJ Guckian, Irv Miller, Pat DeHaven and others — is ask the over 1,500 people who are part of our Facebook page: Do you think it is possible to volunteer an hour or two of your time to help on race day or the day before (even if you’re running in the Classic) to help us and small core of about 30 people who plan out this race with me year after year so I can sleep better at night and know we will put on a great race for those 1,000-1200+ runners? Something new this year: If you would like to register for the race on Saturday, September 16 — the day before the race — at pre-race day pricing, you can go to Fleet Feet Sports Running Store on Route 9 in the Mall at South Hills. Kim Caruso and her staff will get you registered, and you
VOLUNTEER for the
DUTCHESS COUNTY CLASSIC View volunteer opportunities and sign up online at DCCLASSIC.COM
might just find the perfect pair of running shoes or other accessories you can use for the race. One critical area we need help with every year: Larry Knapp is in charge of traffic control (poor guy, lol). We need runners or relatives or friends of runners who are willing to do just an hour or two of volunteer work to help with traffic control. Please sign up on the volunteer page. Race day is Sunday, September 17 at Lagrange Middle School on Stringham Road in Lagrange. Race details are on www. dcclassic.com and also www.mhrrc. org. Even if you signed up last year or the year before, I need you to sign up again this year. Please do so ASAP so we have all positions covered! In the meantime, we have other events coming up besides the Classic. Be sure to check out this newsletter and find a race you can run in, and don’t be shy about volunteering for a race to help out. We will also be looking for new board members over the next year to help the club grow! Keith
>> Margaret Wentworth
The Mid-Hudson Road Runner Summer 2017
Editor Margaret Wentworth newsletter@mhrrc.org
Hello runners! I hope that all of you are having a lovely summer and enjoying the long daylight hours during which we are privileged to run this time of year. I, for one, am looking forward to fall, cooler weather, and the delivery of our third child—a girl! Without further ado, I want to thank wonder women Catherine Kelly-Skeen, Heaven Troche, Laura Pierce, and Melissa Guckian for answering my “Pregnancy and Running” interview questions and for being so inspiring in the process. Enjoy their stories, as well as my own answers, in addition to this issue — which is full of fantastic articles, accomplishments, and race results from the summer of 2017.
Designer David Anchin Proofreader Polly Sparling Contributing Writers Keith Axelrod Patrick DeHaven Justin Feldman Melissa Guckian Catherine Kelly-Skeen Laura Pierce Heaven Troche Margaret Wentworth Contributing Photographers Bob Kopac Nin Lei
The Mid-Hudson Road Runner is the official publication of the Mid-Hudson Road Runners Club.
ON THE COVER Runners cooling down after the fourth week of the Twilight Track Series, which was held at Union Vale Middle School on July 28, 2017.
SUBMISSIONS We welcome your photos and written pieces for publication. For more information, e-mail newsletter@mhrrc.org.
The first thing I recommend is drinking some sort of electrolyte replacement drink, something that will help replace what was lost in sweat, preferably without a lot of sugar in it. Then, I like to see runners consume around 32 ounces of water following their workout. If you run in the morning, this is key to getting your body rehydrated and on track to continue consuming water for the rest of the day.
Second, we need to get the body rebuilding and repairing itself, and for this we need to obtain long-lasting energy through the food we eat. High fiber carbohydrates are great; sweet potatoes are my go-to, but there are a lot of options. I like to combine this with a high-protein meal of eggs, chicken, or various beans. Now, to make it perfect, we need high-quality fat. For this, I often look to an avocado, but again there are many options.
>> Justin Feldman, DPT
I hope this finds everyone enjoying a great summer with lots of miles! I have had the pleasure of working with many runners this spring and summer who are relatively new to the sport, and one thing I noticed was that most of their questions, comments, and concerns were not actually about running: most were worried about food. People always
The next thing we are going to look for are foods we can eat throughout the day that have anti-inflammatory properties. Tart cherries are one of my favorite choices. You can also select beets, tomatoes, and olive oil. This is an effective natural way to help your body control some of the inflammation common after a run.
I hope this discussion about optimal foods will help improve your performance and keep you injury free.
want to know what to eat before they run and what they should eat and/or drink during a run. But the often-overlooked topic is what we should be eating/drinking after a workout. The goal of each workout is to help you build toward a given goal, and that means that there is always another run waiting around the corner. Because of this, what you
eat following a workout is key to helping your body recover from that workout and prepare for the next one. I often tell athletes that leaving food choices a little bit open to personal preference—and, let’s be honest, a little bit of superstition—before and during a workout is okay. After a workout, however, science rules, and runners really should be following what is known to be the best practice.
The last thing to cover is foods to avoid, and unfortunately coffee is at the top of this list. Coffee is great before a run; in fact, at one time caffeine at a specific level was considered a banned substance. But after working out, caffeine will increase your cortisol levels and inflammatory markers, which will slow your recovery. Other things to avoid include sugars, wheat, and processed foods. These will all increase inflammatory markers. Lastly, and most unfortunately, alcohol will have the same effect.
Justin Feldman, Doctor of Physical Therapy and Certified Functional Strength Coach, is the owner of Feldman Physical Therapy and Performance www.feldmanphysicaltherapy.com
PHOTO: BOB KOPAC
>> Patrick DeHaven
In its 46-year history, the Twilight Track Series has always dealt with the volatile July weather. This year was no exception. Week 1 had to be cancelled due to a series of strong thunderstorms that moved through the area at a most inopportune time. This meant shifting the series by a week, which required Week 4 to be run in Union Vale, as the Arlington track was unavailable. But fortunately, that proved to be the only glitch in an otherwise very successful series. This year was highlighted by the participation of two teams: the Poughkeepsie City Striders (third year in a row by my count) and a good number of Arlington H.S. track team members. Both groups brought a level of spirit and participation that only young people can supply. They also seemed to bring a large number of parents, relatives, and friends – I have never seen the bleachers so full of spectators in all my years of participation in the track series.
SOME OF THIS YEAR’S HIGHLIGHTS: The Arlington students provided a highly competitive atmosphere which resulted in many excellent times in the sprint events (100 – 400 meters).
David McCarey had a superb effort in the 800 meter (2:04) and 1600 meter (4:31) runs.
Finally, we have to acknowledge the volunteers, without whom this event would not happen. Directors: DeHaven
Tom
Storey
and
Pat
Set Up/Take Down: Mike Chow, Charlie Sprauer Registration: Linda Stow and Nancy Angell Kids’ Awards: Nancy Angell, Marsha Kramer, Carol Storey, Deborah Schwartz, Lynne Kopac, Robert Sel-
Mike Chow won the 3200 meter run all four weeks and would have swept the 1600 meter runs if not for David.
The participants in the (open division) distance races just get younger and younger. This year was highlighted by the participation of Sydney Anchin (7) and Meredith Sundberg (8) in the 1600 meter.
cov, Denise Dollard, Pete Colaizzio, and pretty much everyone else as needed Timing: Charlie Sprauer, Andrew Guckian, Tom Storey Scoring: Linda Stow Photography: Bob Kopac A special thanks to the Arlington School District, as well as the athletic director and track coaches at Arlington High School, who graciously provided access to the track facilities at the high school, as well as at Union Vale Middle School.
KEY STATS WEEK 1
7
JULY ARLINGTON
WEEK 2
WEEK 3
WEEK 4
14 21 28 JULY
JULY
JULY
ARLINGTON
ARLINGTON
UNION VALE
Race results and photo albums are available online at MHRRC.ORG Next year’s Twilight Track Series will be held every Friday night during July
LAURA PIERCE
RUNNER PROFILE
TYPICAL WORKOUTS I think for each one, I ran around five-six miles a day for the first trimester, probably around my usual training pace (7:30-8ish minutes per mile). For the first pregnancy, I cut back to just three miles most days for the rest of the pregnancy. I know I got slower, but I stopped timing the runs, I would guess it was 9ish minutes per mile pace. For the second pregnancy, I stayed at five
How many pregnancies have you run through?
on the Wesleyan team I was coaching were mildly impressed.
Did you cross train? (If so, what did you do?)
Do you feel that your running had an effect on your delivery? If so, please explain.
I ran through two pregnancies.
I didn’t do any cross-training
How did you feel running while pregnant?
I didn’t feel great running the second two trimesters of either pregnancy; I always had to pee, and I felt heavy and uncomfortable. But I always felt better overall if I had run in the morning, plus I wanted to stay in some sort of shape.
How was your decision to run received by others/onlookers?
I ran early in the morning, so it was rare that anyone saw me running. My family was supportive and the kiddos
I don’t feel like running affected the delivery for either pregnancy.
How soon did you return to running postpartum, and what was that experience like? I had HELLP syndrome and a C-section for the first pregnancy and didn’t
According to the American Pregnancy Association, HELLP syndrome includes hemolysis (breakdown of red blood cells), elevated liver enzymes, and low platelet count. It may be a variant of preeclampsia.
miles per day, almost every day, for the whole thing. Again, I got slower but didn’t time the runs. For both pregnancies, I reduced total mileage. I was probably doing 30-40 miles per week with some speed workouts before the first pregnancy and 40-50 miles per week with speed workouts before the second pregnancy.
start running again until 6.5 weeks after I delivered. It was pretty awful for the first couple of weeks, and I didn’t start feeling like myself running again for a few months. (I delivered in September and started doing some speed workouts again in March.) I had a much more normal delivery with my second and started running again six days later. It took about a week to get back to eight-minute miles, and I did a respectable 5K about three weeks later.
Do you have any advice for pregnant or postpartum runners? I don’t know about advice... Listen to your body/do what makes you feel good.
MID-HUDSON ROAD RUNNER
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RUNNER PROFILE
How many pregnancies have you run through? All three.
How did pregnancy affect your pace and mileage? During the initial parts of pregnancy, I didn’t see much change in pace or mileage. That changed drastically over the course of the pregnancy. Toward the end, pace and distance was determined by how I felt that day.
by others/onlookers?
It depends on the crowd I was around. Other runners were always supportive. Being in the Army, I can run for PT in the morning on post. During my second trimester, I didn’t feel comfortable running at work anymore because I didn’t want to hear people’s opinions, so I ran at home instead. I think that my perception of what people might say was more of an issue than what people were actually saying.
a lot of speed and endurance but I got it back after a while.
Do you have any advice for pregnant or postpartum runners?
For pregnant runners, listen to your doctor, but more importantly, listen to your body. Don’t do more than you are comfortable doing, but also try not to use pregnancy as an excuse. You will be happy that you maintained some type of fitness for you and your baby later on.
TYPICAL WORKOUTS FIRST TRIMESTER
SECOND TRIMESTER
THIRD TRIMESTER
I didn’t change anything about my routine. I continued to do track workouts, hill workouts, long days...pretty much anything I was doing prior to becoming pregnant.
I adjusted the distance and speed to my comfort level but tried to maintain running five to six times a week.
My goal was to run at least 30 minutes a day, although the speed gradually decreased as my stomach grew larger.
Did you cross-train? (If so, what did you do?)
I did some light weight-lifting during one of my pregnancies. I didn’t do much cross training prior to any of the pregnancies, so I didn’t want to add something new while pregnant.
How did you feel running while pregnant?
My feeling changed as it went along. In the beginning, I didn’t see much of a change. The first real change that I remember was having to stop to pee more frequently. Over time, the weight became more of an issue, adding discomfort.
How was your decision to run received
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MID-HUDSON ROAD RUNNER
Do you feel that your running had an effect on your delivery? If so, please explain.
I think that running made my deliveries much easier. I did not have any complications with any of my pregnancies or deliveries. I am not sure if it was because of running or if it can be attributed to just exercise in general.
How soon did you return to running postpartum, and what was that experience like? I started running right when I was cleared from my doctor.... (maybe a little bit before ;). It definitely took some time to get back into it because I had to adjust to my new body. I lost
For postpartum runners, don’t beat yourself up. It takes time to get back into a groove. I found that it took six months to a year to get back to where I was pre-pregnancy. It will happen. It just takes time to recover and build again.
How many pregnancies have you run through?
I ran through all three of my pregnancies, but they varied in how much and how long I was able to keep up with it.
How did pregnancy affect your pace and mileage?
My pace definitely slowed while pregnant. I’m not a super fast runner to begin with (I aim for distance over speed), so my pace slowed from about an 8:45/9:00 minute/mile pace to about a 9:45/10:00 minute/mile pace. When I pushed my daughter in the jogging stroller when pregnant with my third, my pace probably was a 10:00/10:15 minute/mile pace. My goal was to keep my mileage the same, just adjust my pace if need be.
Did you cross-train? (If so, what did you do?)
I did weight training through all of my pregnancies. During my first pregnancy, since I belonged to a gym, I did kickboxing, step aerobics, and a weight training class three times per week During my other two pregnancies, I did weight training, squats, lunges, yoga, etc. at home about 30-60 minutes twice a week.
How did you feel running while pregnant?
During my first two pregnancies, I felt great running until I didn’t. That’s when I knew I needed to stop and tone it down to walking. During my third pregnancy, I felt absolutely great running the whole time, thus I was able to run up until delivery.
How was your decision to run received by others/onlookers?
There were definitely some people (namely, my family) who thought I was crazy — especially when I was pushing my two-year-old daughter in
RUNNER PROFILE the stroller and obviously very pregnant. People I would pass while running would say I was an inspiration and a motivator. I didn’t think about what anyone else thought because I knew if I felt fine, then everything else was fine. I was always a runner, so I wasn’t doing anything new.
Do you feel that your running had an effect on your delivery? If so, please explain.
I’m naturally an active person with a high tolerance for pain, so it’s hard to say how much of an effect running had on the deliveries specifically. It definitely had a positive effect on my TYPICAL WORKOUTS all-around pregnancy and mental health. And FIRST PREGNANCY it definitely didn’t have During this pregnancy, I belonged any negative effect, since to a gym and would do three aerall three of my pregnanobics/weight training classes per cies and deliveries were week, so I only ran twice a week completely and utterly for about four to six miles each uncomplicated, healthy, day for the first two trimesters. By and natural. My third the third trimester, my stomach child was a home birth, looked like Snoopy’s nose (it stuck and I ran the most during straight out), which made it very difficult to run. I would have needthat pregnancy.
How soon did you return to running postpartum, and what was that experience like?
ed a pregnancy support belt or something, but I never got one, so I just stopped running and going to the gym and instead I walked a bunch.
My first pregnancy, I took the standard doctor’s orders of waiting six weeks. Because my delivery was totally normal and natural, I probably could have started back up sooner, but I wanted to take advantage of the break :). I had stopped going to the gym after my first son’s birth, so my running increased to five-seven miles about five-six days a week and half of those runs were with my son in the jogging stroller. This was almost 12 years ago, so I can’t remember exactly how I felt, other than exhilarated to be running without so much weight. With my other two children, I went
running and you’re rocking a huge baby belly. Since I always run alone, and typically prefer to, I really enjoyed running pregnant because it would give me someone to talk to!
back to running at about four-five weeks after delivery. My pace remained close to my pregnancy running pace for probably the first couple months and then I got back to my pre-pregnancy pace and tacked on a couple more miles per week. When my second child was 17 months old, I ran my first half marathon, and when my third child was 15 months old, I ran my first marathon, so I definitely tacked on way more miles during those times.
Any additional info you would like to share?
Even though I gained the same amount of weight for each pregnancy (25 pounds) and they were all super easy, they affected me differently when it came to running. I think the biggest factor for determining my ability to run while pregnant was the
SECOND PREGNANCY
THIRD PREGNANCY
During this pregnancy, I ran anywhere from four to six miles five days a week for the first trimester. By the second trimester, I was already getting big and my daughter felt like she was sitting in my throat (hello heartburn), which was very uncomfortable, so I continued running four to six miles five days a week, but I would stop halfway through each run and walk about 1/4 mile before resuming running again. By the third trimester, running was becoming very difficult for me and I would get sciatica sometimes, so I stopped and walked for the remainder of my p regnancy.
I was able to run my entire pregnancy, and most of my runs included pushing my daughter in the jogging stroller. I ran anywhere from four to six miles about five to six days a week up until delivery.
Do you have any advice for pregnant or postpartum runners?
I totally believe in pushing yourself, even when you’re pregnant, but not if there’s pain or anything that may be alarming to you. There’s no point putting you or your baby at risk. Always, always, always listen to your body and do whatever you feel comfortable with, even if that means you have to stop running all together. Or, if you feel totally great running, ignore the stares or unsolicited comments from people because you’re
baby’s position in me. So, again, listen to your body. What you could do during one pregnancy may not be the same for the next or the next or the next or the next :).
MID-HUDSON ROAD RUNNER
SUMMER 2017
14
RUNNER PROFILE
My body naturally slowed down as the months passed, but it never stopped me.
How many pregnancies have you run through? One.
high” when I was done. My body naturally slowed down as the months passed, but it never stopped me.
How did pregnancy affect your pace and mileage?
How was your decision to run received by others/onlookers?
My pace certainly slowed down and my mileage decreased, but I still felt good. Running still gave me a huge boost of energy for the day.
When I started to show, I noticed people staring at me in the cardio room at work, or they’d make comments about how I should take it easy. I simply responded with my doctor saying it was okay to keep up with the same training if I felt up to it. Sometimes I
How soon did you return to running postpartum, and what was that experience like? My doctor cleared me at eight weeks. At first it was tough, nothing was tight anymore, so I felt sore. I saw Justin Feldman a few times, and he gave me a ton of core building exercises, and after four weeks of that, running was a lot easier. And I felt stronger. I’m not 100 percent back, but taking baby steps.
Do you have any advice for pregnant or postpartum runners?
TYPICAL WORKOUTS
Run! Run! Run! As long as you’re hydrating I was able to keep my normal run- Second trimester, I slowed down; Third trimester, I pretty much did and know your paces/ ning pattern. I also ran the Army I ran 10 minutes, walked 10 min- the same until week 38 when I mileage will drop, then Ten Miler at 14 weeks. utes x 4. just walked until the baby came. you’ll be fine. I feel like no one knows your body better than you do—and you know what you can handle. It’s felt self-conscious, but I ran anyway. Did you cross-train? (If so, what did a great way to stay in shape and not you do?) gain unnecessary weight. No.
FIRST TRIMESTER
SECOND TRIMESTER
How did you feel running while pregnant?
Energized! I still got that “runner’s 15
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MID-HUDSON ROAD RUNNER
THIRD TRIMESTER
Do you feel that your running had an effect on your delivery? If so, please explain. I wish I could say that it did, but I ended up with a C-section.
How many pregnancies have you run through? All three, more or less. With my first, I experienced some bleeding at four months, at which point I stopped running. With my second, I ran right up until the day I started having regular contractions (I delivered the following morning). Currently, I’m in my third trimester with my third and still running!
Did you cross-train? (If so, what did you do?)
Besides walking, I have not cross-trained. I had hoped to do yoga this time around (I was taking yoga classes twice a week before I became pregnant), but I have not kept it up, and—probably as a result—I have experienced the return of some nagging, chronic injuries in my lower back, hip, and knee.
How did you feel running while pregnant?
Running while pregnant has not been particularly easy or fun for me. Usually I enjoy going out for a run, but due to the hormones and weight gain when pregnant, running definitely feels like a chore, and I often dread it. On the upside, running improves my mental state—I’m happier running than not running while pregnant. I also feel that running is great mental training for delivery. I have had back labor and delivered my first two babies sunny side up, and in my opinion, being able to mentally weather a difficult run helps prepare me to weather seemingly endless painful contractions!
How was your decision to run received by others/onlookers? I have received mixed reviews.
RUNNER PROFILE TYPICAL WORKOUTS During my second and current pregnancies, I switched to treadmill running during the last trimester because the treadmill feels a little easier, and also so I’m not miles away from my home or car if I happen to have an issue or go into labor. A couple of older men at the gym have asked whether I should be running “in my condition,” as if pregnancy were some kind of disease, to which I have replied that the baby is thriving and my OB thinks it’s great that I’m running. I have received 100 percent positive feedback from other women of all ages. And just yesterday, a middle-aged man said, “You’re going to have to set the odometer back on that little one when it’s born!” which was funny and good to hear. I have been self-conscious about running in front of others while pregnant due to possible unwanted judgment or commentary, but I have been pleasantly surprised by the general acceptance and approval of onlookers, and presumably that will only increase as more women continue to run and run publicly while pregnant.
Do you feel that your running had an effect on your delivery? If so, please explain.
I had a very difficult delivery with my first (when I had stopped running after four months); after 44 hours of labor, she had to be delivered via vacuum because she was in the wrong position and stuck in the birth canal. I definitely think that running helped me deliver my second; he was also in the wrong position, but I was in good physical condition and was able to push him out in 12 minutes after only six hours of labor. Hopefully the trend continues and my third will be even easier—I plan to keep on running, in case that’s the magic formula!
How soon did you return to running postpartum, and what was that experience like?
With both my daughter and my son, I waited six weeks to resume running, until my doctor cleared me. I took it easy after my daughter and very slowly increased my frequency and mileage and did not compete in any serious capacity until she was at least one year old. With my son, I was preoccupied with various racing goals and came back too quickly. After a six-minute mile in the Twilight Track Series about six months after delivery, I experienced some hip and knee injuries that impeded my 5K schedule for the fall. This time around, I plan to do a better job of listening to my body, building core strength, taking my time coming back, and not overwhelming myself with time goals as soon as I’m cleared to run again.
Do you have any advice for pregnant or postpartum runners?
Running through pregnancy is hard but worth it—I would recommend it for any pregnant runner with an uncomplicated, low-risk pregnancy. Postpartum, I would say take your time and take it easy; delivery is a marathon and then some, and the body needs time and careful treatment to recover. I firmly believe that having babies has made me a stronger runner, and that’s something to celebrate.
FIRST PREGNANCY With my first pregnancy, I noticed my pace and mileage were affected almost immediately. I basically ran according to how I felt for the four months that I ran—anywhere from three to eight miles at an 8-10 minute pace. I didn’t gain much weight during those four months, so I didn’t slow down a whole lot, but running felt considerably more difficult.
SECOND PREGNANCY With my second child, I set a goal of running seven-eight miles per run in the first trimester, five-six miles per run in the second trimester, and three-four miles per run in the third trimester. I tried to run at least four to five days per week. I pretty much stuck to that goal with success, and didn’t worry about my pace. In the beginning, I was running around an eight-minute pace, and by the end I had slowed to 12 minutes per mile.
THIRD PREGNANCY My third pregnancy has been more difficult than my second; I have been trying to run at least three days per week. I’ve maintained my mileage goals from my second pregnancy for the most part, but I slowed down sooner and have run fewer days per week on average. Right now I’m six months pregnant and typically running three miles per run at a 10-minute pace. Occasionally I’ll feel really good and go for six or seven miles, but then I have to take two or three days off to recover completely.
RACE RESULTS
RACE RESULTS
RACE RESULTS
BILL CRUISE 5K
JOSEPH MCDONALD 10K
JOSEPH MCDONALD KIDS’ 1 MILE
JUNE 3, 2017
JUNE 3, 2017
JUNE 3, 2017
Male Overall Joel Bender (Bedford, 47) 19:26
Male Overall Mike Chow (Wappinger Falls, 38) 34:40
Male Overall Noah Mellen (Poughkeepsie, 10) 6:38
18 and Under 1. Matt Masch (Wappingers, 12) 25:37
19 to 29 1. Tim Gioia (Wappingers Falls, 28) 1:05:23 2. Seth Pierson (Wappingers Falls, 29) 1:25:03
5 to 6 1. Noah DelSignore (LaGrangeville, 6) 9:11
19 to 29 1-Robert Greco (Wappingers Falls, 22) 19:45 2. Innocent Ninoko (Lenox, MI, 20) 23:55 3. Sean Mascarenhas (Poughkeepsie, 27) 31:41 30 to 39 1. Jeffrey Filkoski (Carmel, 38) 28:47 40 to 49 1. Peter Meyer (Poughkeepsie, 47) 24:45 2. Paul Bernasconi (Poughkeepsie, 49) 27:24 3. Tom Masch (Wappinger, 49) 33:36 50 to 59 1. Craig Parsons (Spring Valley, 58) 25:07 2. Gary St.Onge (Pleasant Valley, 59) 25:45 3. Jeff Thompson (Hopewell Jct, 54) 26:13 60 to 69 1. John Neno (Poughkeepsie, 60) 22:08 2. David Dannenberg (Poughkeepsie, 60) 25:57 3. Jim Allen (Millbrook, 66) 28:17 70 to 79 1. Norman Goluskin (New Paltz, 78) 27:25 2. Howard Solow (Yorktown Hts, 73) 31:09 3. John Thomas (Hyde Park, 78) 33:50
Female Overall Connie Seigh (Pleasant Valley, 48) 21:08 18 and Under 1. Sadie Krueger (Pleasant Valley, 12) 27:01 2. Alexandra Hufnagel (Hopewell Jct, 13) 30:36 3. Jayda Ford (Wappingers Falls, 9) 47:51 19 to 29 1. Daniella Bernasconi (Poughkeepsie, 23) 23:55 2. Alexandria Bernasconi (Poughkeepsie, 24) 31:40 3. Jennifer Thomson (Hopewell Jct, 21) 46:49 30 to 39 1. Niki Siniscalchi (Hyde Park, 32) 26:06 2. Heidi Palacios (Wappingers Falls, 38) 28:04 3. Summar Razvi (Millbrook, 35) 30:59 40 to 49 1. Melissa Thibert (Poughkeepsie, 49) 27:23 2. Kelly Crawford-Herrma (Pleasant Valley, 48) 30:04 3. Kathy DiGiorgio (Hopewell Jct, 46) 35:28 50 to 59 1. Cathy White (Newburgh, 50) 29:38 2. Kris Thorpe (Putnam Valley, 55) 35:10 3. Nancy Perez (Hopewell Jct, 58) 37:28 60 to 69 1. Connie Haven (Poughkeepsie, 68) 36:21
19
SUMMER 2017
MID-HUDSON ROAD RUNNER
30 to 39 1. Jonathan Aker (Wappingers Falls, 37) 54:03 40 to 49 1. Mike Slinskey (Hopewell Jct, 47) 39:23 2. Joel Bender (Bedford, 47) 43:21 3. David Bieler (Poughkeepsie, 48) 44:52 50 to 59 1. Scott Schiffer (Fishkill, 56) 43:47 2. Tom Kohl (Mamaroneck, 56) 50:39 3. Jeff Thompson (Hopewell Jct, 54) 50:57 60 to 69 1. Gil Anderson (Hyde Park, 62) 48:12 2. Edward Schneider (Wappingers Falls, 64) 50:42 3. Robert Selcov (Hyde Park, 64) 52:49
Female Overall Rose Tullo (Wappingers Falls, 42) 44:03
7 to 8 1. Ames Jannetta (Putnam Valley, 7) 7:45 2. Adam Kui (Hopewell Junction, 8) 8:02 3. Barnabas Kui (Hopewell Junction, 8) 8:28 9 to 10 1. Luke Inoue (Wappingers Falls, 9) 6:55 2. Reese Steinhaus (Pleasant Valley, 9) 7:43 3. OverallEhren Palacios (Wappingers Falls, 9) 7:54 11 and Over 1. Asael Celaya (Wappingers Falls, 11) 7:53 2. Ethan Sanfilippo (Fishkill, 13) 9:14
Female Overall Sophie Zhang (Poughkeepsie, 9) 7:34 4 and Under 1. Thomasina Darhansoff (Putnam Valley, 4) 10:44 2. Halcyon Darhansoff (Putnam Valley, 4) 10:44
19 to 29 1. Morgan Meaney (Pawling, 22) 44:33 2. Erica Mercer (Wappingers Falls, 25) 1:02:47
5 to 6 1. Hannah Kui (Hopewell Junction, 5) 9:40 2. Amara Jannetta (Putnam Valley, 5) 10:09 3. Nicoletta Schulz (Babylon, 5) 12:17
30 to 39 1. Karla Frisenda (Hopewell Junction, 31) 58:48 2. Meg Martin (Poughkeepsie, 32) 59:09 3. Heather Girvalo (Wappingers Falls, 37) 1:01:07
7 to 8 1. Elspeth Darhansoff (Putnam Valley, 8) 8:42 2. Eleanor Huang (Poughkeepsie, 7) 9:32 3. Chiara Schulz (Babylon, 7) 10:08
40 to 49 1. Rose Tullo (Wappingers Falls, 42) 44:03 2. Nicole Stichbury (Hopewell Jct, 40) 47:30 3. Erin Scott (Carmel, 41) 51:16 4. Wendy Hufnagel (Hopewell Jct, 45) 55:45
9 to 10 1. Sophia Cheng (Poughkeepsie, 10) 7:50 2. Noelle Sanfilippo (Fishkill, 10) 10:07
50 to 59 1. Diane White (Beacon, 54) 51:12 2. Sue Klein (New Paltz, 51) 51:24 3. Cheryl Lange (Wappingers Falls, 53) 51:36 60 to 69 1. Chris Lollo Billings (Brewster, 63) 1:00:15
11 and Over 1. Graysen DelSignore (LaGrangeville, 11) 8:28 2. Uchika Inoue (Wappingers Falls, 11) 8:35
RACE PICTURES
UPCOMING RACES
CAPE’s 2nd Annual 5K Color Blaze Saturday, Sept. 9th, 2017 Hudson Valley Rail Trail Van Wyck Lane Entrance off Rte 376
PHOTO: NIN LEI
Dutchess County Classic Half Marathon, 5K, Kids Mile Sunday, Sept. 17, 2017 LaGrange Middle School
Runners starting the Walkway Marathon on June 11, 2017
Schlathaus Park Race Kids Mile, 5K Sunday, Oct 1, 2017 Schlathaus Park, Wappingers Falls, NY
PHOTO: BOB KOPAC
Newburgh-Beacon Bridge Run 5 Miles Sunday, Oct. 8, 2017 Ritz Theater Lobby, 107 Broadway, Newburgh, NY
Runners starting the Walkway Marathon on June 11, 2017
PHOTO: BOB KOPAC
Week 4 of the Twilight Track Series
Full Schedule Available Online at MHRRC.ORG
MHRRC MEETING MINUTES Thursday, August 3, 2017
Club Officers Present Keith Axelrod, Pat DeHaven, and Erika Abraham At 7:12 pm, the meeting commenced. Treasurer’s Report Given by Pat, who received the financial statement for July. Balances in the club’s checking account and the Classic account were given and reflect expenses already paid, which were listed. Gail Sherry has not yet submitted the bill for bib numbers. Income listed included, but was not limited to, membership fees and money from Twilight Track Series. This report was accepted as per protocol. Minutes of 4/20/2017 Not read by secretary but accepted per protocol as published in the newsletter and on the club website. Sports Museum 5K and Other: The race is on Aug. 26th and will have Irv Miller working with Jim Doxsey (of the museum staff and a new club member) as race director. Pat suggested posting more race info on 21 SUMMER 2017
MID-HUDSON ROAD RUNNER
Facebook. Alternate accounts could be Constant Contact and/or Mail Chimp. A monument to Pete in Mesier Park is planned. Donations can only be given to a non-profit organization. Classic Update Given by Keith, who listed the following items of interest: The races were moved to the LaGrange Middle School with minor adjustments to the old half marathon course. The 5K will be out and back. Both races will start and finish at the same place. The finish will be at the Town Hall and off the road. Parking issues/spaces need to be finalized. There is ample space in the school for registration. We need coordination of finish line director and volunteer head person. Tom Storey will score all races with the help of Deborah Schwartz. Larry Knapp will handle traffic control. Lori Decker will probably do the kids race. Other involved agencies have been contacted. Becky Withers and Bill Rosenberg will handle the course and mile markings. Jeff will handle water
stations and request ample T-Shirts for his volunteers. Expo vendors will be limited. Irv will handle necessary insurances. Others include 14 porta-potties and 1200 – 1300 T-shirts. We discussed having containers for recyclables. Kim Caruso of Fleet Feet store will have pre-registration race applications there. Packets work will be held at 6 pm at the middle school on Sat. Sept. 16. For refreshments and cost savings, Joan will have to scale back on her food/supplies orders. Civil Air Patrol is on board. Steven Heath will handle bike patrol. A discussion centered on changing to 10 year age group awards with no decision being made at this time. At 9:05 pm, the meeting was adjourned. Respectfully Abraham.
submitted
by
Erika
CAPE’S 2ND ANNUAL
Presented by and All Proceeds to benefit:
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 off Rt. 376
4 YES, I want to Run in this Event! Register onlInE at: www.CAPEDC.org/color-blaze R A C E E N T R Y I N F O R M AT I O N Registration Fees: Pre-Registration Fee: $40 Teams of 5 or more who signup together: $35 Emergency Personnel/Military/Police: $35 DAy of RACE: $45
Race Ticket includes:
(Guaranteed if registered by 8/18/17)
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. For more information, please contact:
Nicole Alger, Marathon Project Coordinator Ph. (845) 765-8301 Ext. 101 Nalger@capedc.org • www.capedcmarathonproject.org
• • • •
T-shirt Sunglasses Temporary tattoos Personal color packets!
• Bracelet • Music • Refreshments
Registration begins at 7:30 am Race begins promptly at 9:00 am
Register onlInE at: www.CAPEDC.org/color-blaze Click Here Media Sponsor