Stop Sign by Jim Cunningham
“Is
of it had changed. About 1,200 runners line up at the start. It is the Eastern 15K Championship and all the local fast runners are in attendance. The start is narrow; everyone is talking; no one is listening to the announcer. The race
he in yet?” I ask my manager about
my self. We are at
the Stockade-athon, a 15K
starts; the chatter ends; everyone is thinking of their race plan.
Canoeing friends are here.
race in Schenectady, starting at Central Park,
One of them, on the way to the start explained
dropping down to the Stockade section and
his plan, looking at the race in terms of 3,
returning back to Central Park.
5Ks. My canoeing friends are also fast runners.
Returning to
the park, the course goes around the park and lake and my manager is waiting at the stop
The paces picks up as we make our way
sign at the park entrance. I am “in” and early,
through the park, circling past the finish line
and my manager missed me.
and, surprisingly, up a hill just past the one
The Stockade is next. It is a five block section that parallels the Mohawk. A few years ago, it was flooded, with a heavy summer storm producing high water in the river. A canoe race was cancelled that day. There is no water today, but plenty of spectators watching us as we invade their sanctuary. Thoughts turn to the uphill section that starts upon leaving the Stockade. At about 5.5 miles the hill starts. We are on State Street. No traffic to deal with. I run on Continued
mile mark. At the top of the hill, the descent The race is put on by the combined efforts
begins to the river and the Stockade. I had re-
of the Hudson Mohawk Road Runners and the
membered the descent as being fast and steep,
Albany Running Exchange. The last time I had
but it was not, but gradual with some uphill
run the race was a few years ago, well, a few
sections. The 5K mark arrives at just over the
decades ago, and the course and my memory
25 minute mark.
I n t e r a c t i v e Ta b l e o f C o n t e n t s Tabatha Protocol Club Meeting Links Results
the line. Everyone around me is concentrating,
Ta b a t a
following their own line. The hill isn’t so bad either. It is easier than I remember. Past Proc-
Protocol
tor Theater, the hill eases up. What is next? The cemetery is next. We make a left and enter. This section is flat and we wind our way on the leaf-covered roadway. Runners are preparing
http://findar ticles.com/p/ar ticles/mi_m1608/ is_5_20/ai_n6011850
Few
things in life live up to their hype
(wrinkle-free pants and for instance). But the
themselves for the finish, and there is still 5K to
Tabata Protocol--which sounds like it could be
go. Surprise! Leaving the cemetery, there is yet
a secret martial art--deserves its reputation. It’s
another hill! On top of it, we look down at the
a simple cardiovascular-training routine that’s
finish area. This is good, but the race still isn’t
been proven to improve performance and fit-
over.
ness in a very short time--14 minutes to be exact, including a five-minute warm-up and a
The pace quickens. Runners are checking watches
five-minute cool-down. Sound too good to be
and eyeing the finish. I run around the park, enter
true? It’s not, and if you give it a go, you’ll
the park, pass the stop sign, and circle the lake,
quickly find out why.
and apply the
In Tabata’s study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen--the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters--hard to accomplish. Consider: A study of traditional aerobic training--running at 70% of aerobic capacity for 60 minutes--for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
Cunningham kick.
The Tabata Protocol--named after Izumi Tabata, Back at the stop sign, my manager says she saw
Ph.D., a former researcher at Japan’s National
Bill Rogers and Lee Pollock while waiting. Bill ran
Institute of Fitness and Sports in Kanoya--is an
unofficially, and he encouraged runners on the
interval routine developed by the head coach
course. Lee just ran fast. We watch runners go
of the Japanese speed-skating team. (It’s called
by. I think about the race and training. Train-
a protocol because Tabata and his team took
ing works! I did up hills, down hills, long runs,
the speed-skating coach’s workout and studied
fall races, track works, and weight training, with
it to quantify just how effective it really was.)
an improvement of 3 seconds per mile on my
The workout consists of six to seven 20-second
planned pace. I plan on running next year, and
full-speed sprints interspersed with rest periods
passing that stop sign even earlier!
of 10 seconds.
The key to the Tabata Protocol’s effectiveness appears to be the short rest intervals between sprints. Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol’s work-rest ratio is 2:1, which means your rest periods are only half as long as the time you’re working. And according to another Tabata study, that formula isn’t just more effective than traditional aerobic train-
ing, it’s also more effective than typical interval training. In that other study, Tabata and his
Pool Noodles by Jim Cunningham
a second configuration of intervals that contwo-minute rest periods. Despite the fact that this required subjects to sprint for more time at a higher intensity, the original Tabata Protocol still proved more effective at boosting both aerobic and anaerobic capacity. h t t p : / / w w w. y o u t u b e . c o m / w a t c h ? v = a B E e H S d l I YU
opposed to just cold and snowy. Runners, and there may have been 6 of them, started and
colleagues compared their original protocol to sisted of 30-second sprints interspersed with
1st morning, it was very cold and snowy, as
On
finished at the Hot Biscuit, and treated themselves to hot chocolate. That race was more
November, 21st, the La Chute Road
of a survival run and the distance may have
Runners had their annual organizational meet-
been shortened. We will again hold the Resolu-
ing to plan activities for the 2009 running year.
tion Race in 2009, of course, on January 1st.
One of the first topics discussed was pool noodles. We were talking about the Footrace
The 4th of July falls on a Saturday this year,
at Fort Ticonderoga and Matt mentioned that
which may bring in more runners. On the past
noodles were numerous and available to be
running, we had 200 runners. Concurrent with
used as course markers for other races. The
next year’s race, the Fort will hold a Scottish
date for the Footrace for next year is Septem-
Festival. There will be bands at the Fort and
ber 26th. That date will then not conflict with
clan tents. It was mentioned that applications
the marathon and half-marathon at Schroon
for other races should be place at this race.
Lake, and the Chestertown 5 and 10K, held on
The food table at the finish line might be a
September 19th and 20th. Most probably, RPI
good place, since runners run to the start, and
will again be in attendance. That team added
have vehicles at the finish. At the spring meet-
much to the atmosphere. It is hoped that the
ing, we will discuss this race further.
Middlebury squad will join them. One of the workers who worked on the new building ran
The Heritage Day 10K was discussed as well.
in the race. He had some influence on grading
Last year, we had 36 runners in attendance, a
around the new building. He said that had he
record number! This race is growing. Runners
known how steep the last climb was, he would
like the course, with the hill at the start, the
have had it graded flatter!
fast finish, and the pastoral setting. One runner noticed that if one ran on the right side
Next we talked about the Resolution Run. Dave
of the road going up the hill, the arrow could
mentioned one of the early ones. That January
Continued
be missed, and the runner could go straight,
looking into prices for shirts or windbreakers
There are two more activities planned. On
as one did. A triple arrow could help. The
for the cross country team. Club members will
January 10th, at 10:00, there will be a brunch
race will be held on the 3rd Sunday of August
be emailed about a plan to help pay for those
run at Rut’s Hut. It will be the Freeze your Giz-
(August, 16th) in conjunction with the Penfield
items. Also there was discussion of other ways
zard Blizzard Run. In years past at this loca-
Foundation’s Heritage Day.
to help the cross country team, namely hold-
tion, some club members were instructed to
ing a spaghetti dinner before big races or by
turn right and stay on the blacktop. It started
The Castleton race, if run this year, will not be
having a barbeque in conjunction with a home
snowing, covering the dirt road and blacktop.
sponsored by LCRR. The club is looking for a
meet. The possibility of holding a cross country
The runners didn’t make that right turn. Bring
replacement. One popular race was the Fort St.
dual meet at the fort was discussed.
something to share. We can eat and wait for
Frederick Invitational, a high school/open cross
tardy runners!
country race, that was held in the fall. The
The scholarship program was also addressed.
club is considering replacing the Caslteton race
At the moment, a one thousand dollar scholar-
Finally, there will be a club trail run July 18th.
with this one. If it is done, it won’t be done
ship is awarded to a meriting student/athlete.
It will start at Rut’s Hut. The course may be
for the 2009 racing season. It was dropped
The student may reapply for the next year. It
marked with pool noodles! More details will fol-
because third parties, the La Chute Runners,
was suggested the award be carried over into
low.
for instance, could not run a meet for high
the next year, if the student, maintains his or
school cross country teams. It has to be done
her academic standing. An additional scholar-
On Thursday, December 25th, at 10:00 AM,
by a group within the school. The Booster Club
ship may be awarded to another student/
Team Cunningham will be doing their Christmas
might be such a group. The La Chute Runners
athlete. Also, a 2 year cap was mentioned.
Day Half-Marathon. Expect an email. Join us if
would assist. Coaches keep asking when that race will return.
you can! This issue, and race and training organizational activities, will be settled at our next meeting,
The club discussed the cross country team
which will be held on Friday, April, 24th
plans for next year. An invitational and the state cross country meet will be run in Platts-
The club also decided to have a monthly club
burgh. The last time the state cross country
run. A summer plan was also decided on. We
meet was held in section 7 it was held at Van
will have track, trail, and road activities on
Hovenburgh. The new location, at the college,
Thursdays, from July 16th until August 13th.
has advantages if it is snowy. Also, Brian is
La Chute Membership Renewal The
2009 running season is about to begin, and it is time for club members to renew membership.
The club will be submitting an Excel spreadsheet to the Road Runner’s Club of America. The background image on this page contains one of the worksheets of we will be using. We need to submit not just as a family unit but we need to include the names of family members as well. An e-mail address is helpful too in contacting members about activities and in delivering the newsletter. Some members are not current this year, so we will be asking them to contribute for this year and the next. There is a renewal page attached. Fill it out and mail it to Dave Rutkowski. Also, on January 1st, we will be hosting the Resolution Run. That is an excellent opportunity to start off the year right, with a run. Fill out the form and bring it to the race.
Stockade-athon Place 1
DivTot 1/1/2047
Div M2529
Name Emory Mort
Age 25
Sex M
City Ghent
State NY
Split1 4:56.3
Split2 42:55.1
Time 47:51.4
Pace 5:09
14
1/94
M4549
Robert Underwood
48
M
Kattskill Bay
NY
5:28.8
48:59.9
54:28.6
5:51
16
3/94
M4549
William Venner
49
M
Granville
NY
5:29.0
49:24.1
54:53.0
5:54
36
1/79
M5559
Lee Pollock
56
M
Queensbury
NY
5:42.4
52:15.8
57:58.2
6:14
39
4/47
M4549
Jim Amell
49
M
Scotia
NY
5:48.7
52:21.1
58:09.8
6:15
203
23/114
M5054
Geoffrey Moore
51
M
Loudonville
NY
6:41.3
1:00:30.7
1:07:11.9
7:13
640
13/39
M6064
Jim Cunningham
64
M
Ticonderoga
NY
7:59.3
1:12:12.9
1:20:12.1
8:37
1069
31/34
F2024
Kimberly Worobey
22
F
Castleton
NY
8:43.7
1:24:19.5
1:33:03.1
9:59
Operation Santa Run 5K Place Div/Tot 36 90
2/4 3/5
Name
Age S Town
Jim Cunningham Ellie George
64 M Ticonderoga 53 F W. Charlton
St NY NY
5k
Pace
24:21 7:51 38:27 12:23
O p e r a t i o n S a n t a R u n 10 K ********** FEMALE OVERALL RESULTS FOR 10K ********* 1 Heidi Karkoski 42 Ticonderoga NY 51:20 ********** MALE OVERALL RESULTS FOR 10K ***** 1 William Venner 49 Granville NY 36:14 On Thursday, December 25th, at 10:00 AM, Team Cunningham will be doing their Christmas Day Half-Marathon. Join us if you can! On January 10th, at 10:00, there will be a brunch run at Rut’s Hut. It will be the Freeze your Gizzard Blizzard Run. Bring something to share.
Treasury Report
In
the La Chute account, the club has $1,020.64 at present, and in the Scholarship Fund, there is $11,015.50.
L C RR C Running Clubs La Chute Road Road Runners Adirondack Runners Albany Running Exchange Hudson Mohawk Runners Nor ther n Lights Saratoga Str yders
Links gmap.com Results ARE Cool Running Membership PDF
Date: Benefit:
Resolution Run
Jan 1
Ticonderoga Food Pantry
Location:
Bicentennial Park, Ticonderoga, NY
Check in:
Ticonderoga Bicentennial Park (Registration begins at 10:15)
Race Start: Course:
5 Km and 2.5 mile Walk 11:00 The race begins and end near the Heritage Museum.
Entry Fees:
5 Km & Walk $2.00 (Checks payable to La Chute Road Runners), or 2 canned goods to be donated to the Ticonderoga Food Pantry. No pre-entries; enter the day of the race.
Contact:
Ellie Berube
17514 Rt. 22
Putnam, NY 12861
518-585-8974
dearrun@capital.net
Race entered:
5 Km ___ 2.5 Mile ____
NAME
_____________________ AGE ___________
GENDER
__________
ADDRESS
______________________________________________________________
La Chute Road Runners
Goals Encourage the youth of the community to get involved in a beneficial activity. Provide competitive opportunities for its membership. Provide membership with educational and social opportunities.
Activities Sponsor the Montcalm Mile, Resolution Run, Heritage Day 10K, Footrace at Fort Ticonderoga Support a LCRRC Point Championship Series Hold an annual Awards Banquet Provide a newsletter Provide organized training opportunities Membership in Road Runner’s Club of America
L C RR C
Club Membership/Application Waiver I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter and run in club activities unless am medically able and properly trained. I agree to abide by any decisions of a race official relative to my ability to sagely complete the run. I a sume all risks associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known and appreciated by me. Having read this waiver and knowing there facts, and in consideration of your acceptance of my application for membship, I, for myself and anyone entitled to act on my behalf, waive and release the La Chute Road Runners, and all sponsors from all claims or liabilities of any kind arising out of my participation in there club activities, even though that liability may arrive out of negligence or carelessness on the part of the person named in this waver. Membership type Signature___________________________________________Date_____________________ First: ___________________ Mi: ____ Last: ______________________________________ Address _____________________________________________________________________
City: _____________________________________ State: _____ Zip: __________________
Family $10.00 ( ) Individual $5.00 ( ) Student $2.00 ( ) Mail to: Dave Rutkowski 253 Corduroy Road Ticonderoga, NY 12883
Home Phone: __________________________Email: ________________________________
Checks: La Chute Road Runners Newsletters will be emailed
Date of Birth: ____________ Gender: M F
Family Members:
Email: ______________________________