JOHNNY S RUNNIN O THE GREEN

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1 The Greater Rochester Track Club Rochester, NY April JOHNNY S RUNNIN O THE GREEN March 13, Pictures and results on page 8 & 9 Run for Pete page Freezeroo Wrap Up on page 20 ALSO INSIDE: Area trails: Eclectic Runner reveals the Master Plan (page 6) Glycogen. What the heck s it good for? (page 10) The scoop on the next RROY Series race (page 15) Yes, it s that time again! GRTC Spring Track Clinic coming soon (page 21)

2 BOARD OF DIRECTORS President, Deb Wyspianski Freezeroo Director Past President Tom Perry Vice President Doug Jones Vice President, Wilt Alton Merchandise Secretary, Bob Dyjak Spring Track Treasurer Craig Litt Newsletter Traci Walker Equipment, Rick Cronise Race Committee Membership, Roger Howe Race Calendar Matt Davis Advertising Tom Gibson Awards Banquet Pete VanPeursem Webmaster Roger Howe RROY Deb Wyspianski Member at Large Dick Lewandowski The GRTC newsletter is the official news-magazine of the Greater Rochester Track Club. Membership in the GRTC entitles one to receive the GRTC newsletter which is published 10 times per year. Articles and Photos for publication are welcomed and encouraged. Send electronic files to Traci Walker. Photographic files should be in JPG or TIF format. Race Calendar Information: There is no charge for listing a race on the official Rochester Race Calendar. Send with all pertinent race information to Matt Davis. Race Entry Forms can be published in the newsletter for a fee. Send electronic form (in WORD or PDF) to Traci Walker and remit payment of $30 for single page or $45 for two page entry to GRTC. Race Entry Form Restrictions - In order for GRTC to qualify for bulk mailing rates as a not-for-profit organization, the USPS requires that we strictly adhere to the following qualifications: 1. Conditions of awards must be clearly stated. 2. There must be no reference to drawings that might conflict with Postal Service regulations, especially the use of the term raffle. Advertising from commercial sources will be accepted at the rates listed below. Submit ads to Tom Gibson. Size of ad 1 mo. 3 mos. 5 x 7.5 (1/2 page) $50 $135 5 x 3 (1/4 page) $25 $ x 2 (business card) $15 $40 Newsletter Deadline is the 1 st of the month for inclusion in the issue for the following month. For example, articles and race forms for the April issue must be submitted by March 1. Available for Rent - Finishing line clock and Chronomix time recorder at $75 each. Race directors willing to provide GRTC members a $3 preregistration race discount can rent the clock and Chronomix for the discounted fee of $75 for both. Contact a Board member for more info. GRTC Contacts: Individuals are listed under Board of Directors. Online:

3 President s Column By Deb Wyspianski I am not a big risk taker. My heart longs to be, BUT there is always a but that keeps my butt planted. When I was younger and more optimistic, which may simply have been naiveté, I took what other people may have considered risks, but to me I just figured I could make it work. I didn t really fear the future because I had no real dreams to lose. I didn t really know what I wanted so I could remain flexible on how the future would turn out. Besides, I was just 19 with a newborn and for now day to day survival didn t lend itself to many dreams that weren t practical. Somehow that just became my way of life. For me A ship in the harbor is safe but that s not what ships are for. (John A. Shedd, Salt from My Attic ) I always figured that someday I would sail that ship somewhere new. I did occasionally, but only to find a new safe harbor. Sometimes the storms would move me too, dragging my anchor all the way. My son just graduated from the SUNY Maritime College in the Bronx. Maybe that s why shipping analogies are on my mind. After barely scraping by the first couple years of school, he received his Bachelors with Distinction, not an easy task to do coming from so far behind. I had begun to think his ship had already sailed, but he finally figured out how to be the captain of his own destiny. He passed the Licensing Exams with flying colors and has started some graduate classes. Now I fear the day when his ship will actually sail. I am a mother, proud but worried. Now I am seeing if my own ship is seaworthy. I started back to school full time in January. I worry that maybe I am still not ready to learn how to sail, but I lost my anchor so I had better learn quickly. I fear the stormy seas. I start to feel confident on the days the breeze is light and the sun is shining, but I worry as soon as things get a little rough. I get angry at the world and then at myself. They won t make me walk the plank! I ll show them! I ll do a reverse 2 ½ with a twist! I love being in classes. I feel like it is scraping away some of the old lackluster paint and barnacles from my hull after years of idle boredom. There I see places I might like to go. I wish I had a more definite port in mind. I don t do well with uncertainties. I want to wait until there are guarantees, or at least the appearance of. My doctor keeps reminding me that I can t move forward with one hand still hanging onto the past. Or keeping with the nautical quotes, Andre Gide says, One does not discover new lands without consenting to lose sight of the shore for a very long time. Me, I ll go, but I plan to bring the Hubble telescope. For those of you who are tired of the seafaring theme, Progress always involves risks. You can't steal second base and keep your foot on first. ~Frederick B. Wilcox. I am trying to learn to keep on sailing and not let every little thing take the wind out of my sails. My best hope is Never be afraid to try something new. Remember, amateurs built the ark; professionals built the Titanic. ~Author Unknown. Ahoy Maties! Deb

4 Unity Health System Rochester Flower City Challenge April 24th River Challenge Duathlon/Paddle Triathlon (individual or teams welcome) Location: Genesee Waterways/Ice Rink April 25th Unity Health System Flower City Half Marathon & Wegmans Mayor s Family Location: War Memorial Race/Registration/Volunteer Information at Monroe Avenue Rochester, NY (585) Learn more about these events on page 23! DO YOU HAVE A STORY TO SHARE? Race Reports Reminiscences Triumphs Miseries Cautionary tales, or Something funny happened on the way to the race... Nobody appreciates or commiserates quite like your running pals. WE WANT TO HEAR ABOUT IT! Send your magnum opus to walkert@rochester.rr.com Pictures welcome!

5 Another Marathon off the Beaten Path by Craig Litt Since I am getting a reputation for finding obscure marathons, here is a scenic trail marathon for $20. The Seneca Creek Greenway Trail Marathon ( No swag, no hype, no chip timing, non-certified course, no pressure. Wonderful volunteers (who baked brownies and cookies!), well supplied and strategically placed aid stations, pork bar-b-que for the post race meal, conditions from ice to frozen single track to crusty snow to sandy snow to mud AND a couple of stream crossings over the 28.2 mile course (and I didn't add distance by following the person in front of me). The course director didn't charge for the extra miles either! The run begins in a park in Gaithersberg, Maryland and eventually winds up at Riley's Lock on the Potomac River. The day dawned bright sunshine and 30 degrees. We were on a paved trail for about a half mile before we hit the frozen single track. The footing was interesting. I put screws in my shoes for traction as I expected icy conditions. They seem to have helped. The brilliant idea of using newspaper bags to keep my feet dry? Not as well, there was an equipment modification after the first stream crossing. We had a few road crossings, but maybe only 300 yards total on pavement (until the last mile which was partially paved). By the time I finished, it was near 50 degrees and still bright sun. When I took off my wet shoes, I noticed I had lost a couple of screws. The race is capped at 350 people. The majority added a 3 mile loop around a lake to make it 50k (Hearnes?). I was anaerobic by the decision point and decided the marathon would be plenty. Did I mention how scenic the race course was? Don't expect a PR, there are a couple of hills and a fair amount of mud. There were some spots where a slip would put you in the creek (without a paddle). Last year, a deer ran into a runner! Early start was available if one was inclined. The timing is by clipboard so if you started early, with the magic of pencil and paper, your offset is calculated. There was a clock at the finish. This is a very well organized (and executed), low key race. I would consider doing this one again only with more training. I underestimated the difficulty (overestimated my condition?). Normally, scenic is used to describe very hilly courses. I chose to use scenic to describe a course with very challenging conditions over a moderately difficult and pretty route. Dr. Tina Shores Dr. Colby Shores -Board Certified Sports Chiropractor Helping athletes perform at the next level! New state of the art facility We utilize an advanced technology that scans your spine and delivers a computerized image system giving us an objective assessment. Now on site Acupuncture, Massage therapist & Cold Laser Therapist. ART Certified American Chiropractic Board Of Sports Physicians Call today for an evaluation! 190 Perrin Drive Rochester, NY (585)

6 The Eclectic Runner by Tom Perry Each month in this space I share the best of my recent postings in The Eclectic Runner Blog which appears on the GRTC website ( The content varies widely from month to month, hence the title. Future Trails The Bigger Picture Over the past two years I have reported on many different trail projects in this region in almost every case the projects have been for a few miles of new or improved trail here and there seemingly distributed haphazardly around the Rochester metropolitan area. As it happens, each project actually fits within a 20-year plan for development of a regional network of trails. The Genesee Transportation Council (GTC) is responsible for transportation planning in the nine-county Genesee-Finger Lakes region, which includes Genesee, Livingston, Monroe, Ontario, Orleans, Seneca, Wayne, Wyoming, and Yates Counties. The GTC includes multi-use trails in the regional transportation network, based on demands for alternative transportation options, needs for close-to-home recreational opportunities and improved quality of life in the region. The Regional Trails Initiative (RTI) developed for the GTC documents very high-level plans for a trail system that spans the nine-county region. Phase 1 of the RTI plans, completed in August 2002, focused primarily on the City of Rochester, Monroe County and the urbanized areas of Livingston, Ontario and Wayne Counties. The Phase 1 plan identified 106 miles of existing trail, 33 miles of trail under development in 2002 and proposed addition of 252 miles of new trail for a total network of 391 miles of multi-use trail in the more urban portions of the region. Phase 2 of the RTI plans, completed in March 2004, considers the existing and future trail needs of the larger, more rural sections of the nine-county region. The Phase 2 plan identified 136 miles of existing trail, 30 miles of trail under development in 2004 and proposed addition of 516 miles of new trail for a total network of 682 miles of multi-use trail in the more rural portions of the region. The Genesee Transportation Council published a map in August 2007 showing the network of current, under development and future trails in the Genesee/Finger Lakes Region. The map was developed for the Long Range Transportation Plan to show what the planned nine-county network would look like if both phases of the RTI were completed as planned. The thick grey lines seen on the map represent 1073 miles of trail. Note how almost all of the trails shown connect with at least one other trail. Truly, the plan is for a vast network of interconnected trails. You can see the complete map in full color here: The next illustration shows some sample detail from the complete map. Because the color-coding used in the map isn t legible when printed in shades of gray, I have highlighted the proposed trails with dashed lines. Existing and under development trails are shown with solid lines. The existing trail running horizontally across the map is the Erie Canalway trail. The shorter existing trail running North to South at the right edge of the map is the bike path along Interstate 390. The dashed line running along the shore of Lake Ontario out to Hamlin is an extension of the Lake Ontario State Parkway bike path. A section from Interstate 390 to Charlotte was just completed. The section from 390 to Braddock Bay is reportedly a high priority to complete next. The dashed line just below it is a proposed rail-to-trail conversion of the old Hojack Line Railroad Corridor. The 8-mile section from Greece to the Village of Hilton would probably be completed first.

7 The dashed line running 13 miles North to South through Parma and Ogden is a proposed Salmon Creek Stream Corridor Trail. It would connect the proposed Hojack Line Trail, the existing Canalway Trail and Northhampton park. The dashed line at the bottom, running from the Town of Gates out into the Town of Sweden is more speculative. It shows the development of a trail within the right-of-way of the existing Rte. 531 corridor and the proposed extension of 531. Comment: It may be many years before most of the proposed trails seen in just this small section of the ninecounty map are completed. Some of them may never be completed due to insufficient funding, right-of-way issues, NIMBY concerns, etc. However, the basic model of an interconnected network of trails is (in my opinion) a sound one. Eclectic Runner continued on page 12...

8 Johnny s Runnin o the Green Johnny s Runnin o the Green took place on a chilly, gray day that couldn t decide between rain and snow...which of course resulted in a little of each. Nothing daunted, over 1,600 hardy runners finished the 5-mile event which, one sincerely hopes, was washed away with a frothy green beer chaser! MEN 1. Fred Joslyn 24:29 overall winner 2. Neal Holtshulte 24:31 3. Mark Andrews 24:40 4. Anthony Gallo 24:44 5. Max Smith 25:34 6. Dave Bradshaw 25:42 7. Ryan Pauling 26:16 8. Derrick Jones 26:29 9. Erie Greenspan 26:49 WOMEN 1. Marina Muncan 28:11 2. Elizabeth Carey 29:07 3. Trisha Byler 29:36 4. Karen Blodgett 30:18 5. Natalie Gringerich 30:37 6. Sarah Nazarian 30:56 7. Taryn Hand 31:03 8. Rebecca Duberry 32:05 9. Kerry Wille 32: Jen Malik 32:38

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10 Glycogen, a Runner's Best Friend! By Deb Iovoli, MS,RD,CSSD,CDN As a runner, you may have already heard of glycogen but may not be aware of what it really is and how it may benefit you in training, racing, and recovery. In this article, I want to discuss three aspects of glycogen to help you gain a better understanding and possibly improve your running: What is glycogen? Why is glycogen so important? What are the recommendations for runners? Carbohydrates before, during, and after running What is glycogen? Glycogen is a series of glucose molecules (polysaccharides) that are linked together. It is stored in two primary places in the form of carbohydrates. It is able to be quickly broken down to fuel the muscles during exercise (muscle glycogen) and to maintain blood glucose (blood sugar) levels (liver glycogen) when needed. We store grams in the liver, whereas muscle glycogen varies from grams depending on diet and fitness level. If your glycogen stores are filled to capacity as in carbo-loading, it may weigh 4-5#, with the addition of water it will retain. It s all good though! Why is glycogen so important? During exercise, we deplete our muscle glycogen stores, needed to fuel our activity. The rate it s used up is dependent on the intensity of exercise. Muscle glycogen is used at a higher rate as intensity increases. It is the primary source of energy during moderate to intense exercise (racing) and during higher intensity, interval training. Muscle glycogen depletion is associated with fatigue during prolonged endurance exercise (hitting the wall) and can often occur in intermittent high intensity workouts like speed work. Total glycogen depletion can occur in around three hours of running if few carbs are ingested (the usual time frame for people to bonk!). The good news is that individuals that exercise regularly and consume enough carbohydrate can store more muscle glycogen than sedentary people. Therefore, training will enable you to store more fuel! In addition, training increases your aerobic capacity and the ability of the muscle to metabolize fat for energy. So after weeks of training, a person exercising at the same intensity, will use more fat and rely less on carbohydrate or glycogen stores so you ll have more for later use in longer runs. Recommendations for runners: Runners that run or workout doing high intensity exercise for more than an hour must consume enough carbohydrates daily to replenish muscle glycogen, especially in training. Daily insufficient carbohydrate intake can lead to chronic fatigue and the inability to train well on subsequent days. The longer you run, the more carbohydrates you must eat to restore these levels so you have enough fuel for the following day s workout. Intensity will also influence how much you need to eat to replenish glycogen also. Making sure you have enough carbohydrates can increase your time to exhaustion by 20%! Ultra-endurance athletes may require as much as 4000 calories coming from just carbohydrates to meet their needs! This may require frequent small meals, bars, gels, and carbohydraterich snacks to meet their needs. Carbohydrates before running: It s best to consume carbohydrates 3-4 hours prior to running. If you ve consumed enough carbs during the day before, it s similar to topping off a car s gas tank prior to a long trip. This will enhance carbohydrate availability during exercise. How much will depend on how soon you ll be running or racing; more carbs the longer the time frame before running. Carbohydrates during exercise: If you re running for more than minutes carbohydrate intake during training and races will help you to spare the muscle glycogen, maintain blood glucose levels, and delay fatigue. During prolonged exercise, grams of carbohydrate are needed per hour. This equates to calories or a gel and 2 cups of a sports drink. Some people can tolerate even more, up to 70 grams but too much may lead to GI distress. Studies have shown an intake of mixed sugars, glucose, fructose, maltodextrins, etc., increases water absorption and provides more carbohydrate availability for energy. Practice your nutrition to see what works best for you.

11 Carbohydrates after training: To optimize glycogen replacement, two things are needed: carbohydrate and insulin. Insulin is needed to enable the glucose to get back into the muscle cells and will naturally be released when carbohydrates are consumed. To maximize the rate of glycogen synthesis, carbohydrates should be consumed as soon as possible! Smaller, more frequent meals of carbohydrates appear to further aid in the rate of repletion. So you should continue to eat carbs every 2 hours. The amount depends on the distance you ran, intensity, as well as your weight. The best sources appear to be glucose that can be absorbed rapidly so foods that are higher on the Glycemic Index, white bread, sports drinks, pretzels, potatoes, and bagels. Limit your fat intake also which slows down this process. Enough of the science lesson. Here s an easy great recipe for Roasted Cauliflower (full of fiber, nutrients, and carbs!) Roasting gives it a totally different sweet taste! Roasted Cauliflower Preheat oven to 425 degrees Cut cauliflower flowerets off head and place on cookie sheet, roasting pan, or stoneware. Spray with non-stick spray or drizzle with basting or olive oil. Season with salt, pepper, garlic powder or any seasonings you like. I love the spicy Mrs. Dash. Add some parmesan cheese and roast until cauliflower and parmesan cheese start to turn slightly brown, ~30-40 min. Deb is Rochester s only Board Certified Specialist in Sports Dietetics, adjunct at Monroe Community College as well as Rochester Moms in Motion Team Leader. She enjoys helping athletes become successful with food choices, body weight and composition, for optimal health and performance! Please contact me for questions or article ideas. djiovoli@aol.com

12 Eclectic Runner continued from page 7.. A New Year... and maybe Another Comeback Progress Interrupted by PFPS. On February 1 st, my comeback was interrupted with a recurrence of knee pain. I finished an easy six miler with a sore knee. My next run (on February 9th) of only 2.4 miles was enough to trigger the pain again. I saw my orthopedist on February 12 th. Following a reasonably complete exam, his diagnosis was PFPS (Patellofemoral Pain Syndrome). Patellofemeral Pain Syndrome Basics PFPS, also known as anterior knee pain and runner s knee, is the most common running injury. The main symptom is pain under the kneecap. Back in the late 1970 s when I first experienced this injury, the thinking was that the pain was associated with degradation of the knee cartilage. These days, with modern imaging technologies and arthroscopic examinations, we now know that there are no obvious structural abnormalities associated with PFPS. The current theory about the cause of PFPS is that chronic stimulation of pain nerves in the knee is the essence of the injury. And, since the cause of the chronic stimulation is not obvious, the treatment is to target the pain itself. The common sense approach to treating PFPS is to avoid doing anything, including running, that causes the knee to hurt while also continuing to do as much pain-free running as possible. It is commonplace for a runner with PFPS to be able to do some pain-free running. The pain may only appear after some amount of running or the pain may only occur on a downhill. If the pain shows up when running two days in a row, then try running every other day for a week or two. New shoes may reduce the impact that triggers the pain. Pronounced heel strikers may find it also helps to shorten their stride and land with their foot flat underneath the hips instead of heel-first out in front of their body. As the pain of PFPS is almost always accompanied by inflammation, the usual treatments for inflammation will help. Medications like ibuprofen and, of course, icing the knee several times a day will help. If you are going to do that much icing, it helps to have something better than a bag of frozen peas or the small cold pads found on the shelves in local drug stores. SmartTemp makes a large hot/cold pad (model HC1302N) that I've found to be ideal for the job. While marketed for icing shoulders, it nicely wraps completely around my knee. I found it for about $20 in the pharmacy section of the Pittsford Wegman's (that's the big one). You could also order one from any number of online vendors.

13 The good news about PFPS is that it s a relatively minor condition. The bad news is that it can be just as debilitating and last just as long as more serious breakdowns. Back in the early 1980 s I had a case of PFPS that was so bad I thought my running career was over. It hurt when I ran and, while climbing stairs, the pain could be so sharp that it was as though the knee was collapsing. At that time, the assumption of the sports podiatry community was that overpronation was the cause of PFPS and the treatment of choice was the custom orthotic. I got mine. Along with the custom inserts came with instructions for a gradual break-in just wear them for an hour the first day, two hours the second day, etc. Running with them could start after a week, again with a gradual return to normal running. In my case, the orthotics seems to turn things around. In hindsight, I sometimes wonder whether it was the orthotics or the time off and gradual return to running that made the difference. So, I've gone back to square one in my training. To make it easier to avoid doing too much too soon, I'm following a Jeff Galloway beginning runner training plan. The plan for this week (March 8-14) calls for two easy days (30 minutes of a run 4 minutes, walk 1 minute routine), one long day (5-6 miles using the same run 4, walk 1 routine), three days with a 30-minute walk and one day off. The run 4, walk 1 routine is like an old friend... that was my strategy for a 24 Hours on the track I did back in the 1990's. Also, I've gone back to square one with my orthotics and shoes. Back in 2007, in hopes of avoiding surgery for a Morton's neuroma, my podiatrist prescribed Sole Supports orthotics which have a much higher arch ("holding the foot in an optimally corrected position") compared to conventional orthotics which are cast with the foot "in a neutral position." I wrote about my initial experiences with Morton's Neuroma and the Sole Supports orthotics in August 2007 (in the online Eclectic Runner Blog, click on 2007 in the Eclectic Runner by Year menu and scroll down to the August column). My comeback last year was the first time I was able to consistently train for more than a couple months with the Sole Support orthotics. Since that comeback ended with major knee pain and since I had no episodes of serious PFPS with the older conventional orthotics, I've gone back to using them and a shoe model that also worked well in the past. It is too early to tell if this change with help but so far the knees feel better both during and after running. The past few months of recurring knee injury have been a real drain on my morale. Looking for some inspiration, I've been rereading Again to Carthage by John L. Parker, Jr. The book is a sequel to Once a Runner, widely recognized as the best novel ever written about the world of the serious runner. Again to Carthage picks up on story of Quenton Cassidy with the depression that followed his Olympic silver medal and retirement from serious running. The first half of the story describes his seeming success in building a professional career and comfortable life until the deaths of his best friend and several close relatives lead him to question whether he has given up a special part of his life too soon. The second half of the book tells the story of his comeback, culminating in the 1980 Olympic Marathon Trials... remember the trials in Buffalo to pick the three runners who wouldn't get to go to the Moscow Olympics. Eclectic Runner continued on page Sore muscles slowing you down? If you experience: Foot or leg cramps Shin splints Knee pain Sore calves or feet Groin pulls Low back pain You may have muscle knots that can reduce your range of motion, weaken muscles, and cause pain. Trigger Point Massage can help! Therapeutic Massage Services specializes in muscle pain problems. I will loosen the knots with massage and show you how to prevent and treat muscle knots so that you can keep on running. Call Now! Albert Dedicke

14 Rochester Runner of the Year Series Sponsored by Innovative Edge Sports and the GRTC March 13 Johnny s Runnin of the Green 5 Miles March 28 Fleet Feet Spring Forward Miles May 23 Medved Lilac 10K 6.2 Miles June 10 Charlie McMullen Mile 1 Mile June 20 Medved to Cure ALS 3.1 Miles July 3 Fleet Feet Firecracker 5 Mile 5 Miles July 24 Medved 10 Ugly Men 3.1 Miles August 14 Jenny Kuzma Memorial Bergen 3.1 Miles September 4 Fleet Feet Summerfest 12K 7.45 Miles October 16 Run for Hospice 3.1 Miles November 25 Race with Grace 10K 6.2 Miles

15 RROY SHOWCASE This year s Medved Lilac 10K & Family Fun Run will be held on Sunday May 23, in Highland Park. We are honored that once again the 10K race will be a Rochester Runner of the Year Race, as well as the USATF Niagara Association s 10K Open and Masters Championship. (You have to be a USATF Niagara Association Member in order to be eligible to win that portion of the award structure). ABOUT THE RACE The first Lilac Race was held in 1979 and was actually a 5 mile race. The following year, the distance was changed to a 10K and over the years, the race has enjoyed tremendous support from the community; regularly attracting one of the largest and most competitive fields in our region. In 1991, the race was moved from Highland Park to a new course downtown (starting in the East Ave/Liberty Pole area). The race remained downtown until returning to Highland Park in A Family Fun Run was added to the event in Participants can choose to run the, the 10K or both (running both has been an increasingly popular option that was added a couple of years ago due to requests we had been receiving). The will be starting at 8 am, with the 10K starting at 9 am. Last year we had our largest event crowd in 19 years and our event was voted Rochester s Best Running Race by City Newspaper readers. 10K COURSE CHANGE FOR In order to alleviate some of the congestion at the start of the 10K race, we are making a few course modifications. The first adjustment that we are making is to move the 10K starting line a little further down Highland toward the Cornell Cooperative Extension Building. This change should allow for a far less crowded race start area. Our course will continue to run down Highland, to Monroe Avenue and then on to Elmwood as we have before. We will still take a right onto Eastland, but instead of turning left onto Midland and then run onto Westland, we will continue on Eastland until we come to Edgemere Drive, where we will take a left. We will then take a left onto Southern Parkway until we reach Fonth Hill Park, where we will bear right towards Westland and then return to Elmwood. Once returning to Elmwood, instead of taking a right onto Hemmingway and running to Highland, we will now take a right on Westerloe Avenue and run past Spier onto Clinton, where we will take a right towards Highland. Once we hit Highland, we will take a left and return to the park. We have tried to keep the vast majority of the 10K course unchanged, only making those modifications necessary to make up the distance lost by moving the start line forward. At press time, the revised 10K Course was in the process of being USATF Certified and a new course map will soon be posted on our race web page. PRE RACE PACKET PICK UP We will be holding Pre Race Packet Pick Up at Medved Running & Walking Outfitters on Friday May 21 st from 10 am to 9 pm and Saturday May 22 nd from 10 am to 5 pm. During the Packet Pick Up times you can pick up your race bib number (including your timing chip), race shirt and take advantage of our Packet Pick Up Store Specials. Race Day Registration will begin at 7 am at the Cornell Cooperative Extension on Highland Avenue. Post race refreshments will also be available at the Coop Building. Registration forms can be picked up at Medved or on our website: www. medvedrunwalk.com; On line registration is also available through Active.com, with a link available on our race web page. We hope to see you at the race! RROY race directors: If you d like your race to be featured in the RROY Showcase, send your article to the newsletter editor at walkert@rochester.rr.com before the 10th of the month prior to the month of your race.

16 Sunday May 23, Highland Park, Rochester, NY : 8 am 10K: 9 am Our Event serves as the USATF Niagara Association Open and Masters 10K Championship and (585) Entry Fee Payable to: Lilac Festival $18 by mail if postmark by 5/18; in person by 5/22 (GRTC Members receive $3 discount on pre registration) $20 race day $27 both & 10K (pre registered) Last Name First Name M.I. Number & Street Phone Town/City State Zip Code 10K & 10K Sex Age Shirt Size GRTC Member Partner Name ( Family Division) Brighton Resident USATF Niagara Assoc # How is Partner Related to You ( Only) Complete this form and mail to: Rochester, NY Medved Running and Walking Outfitters, Atten: Lilac 10K/, 3400 Monroe Ave., I know that running a road race is a potentially hazardous activity. I should not participate unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete this event. I assume all risks associated with running this event (or series) including, but not limited to, falls, contact with other participants, the effect of weather, traffic, and conditions of the road, all such risks being known and understood by me, having read this waiver and knowing these facts and in consideration of your accepting my entry. I, for myself, and anyone entitled to act on my behalf, waive and release the Lilac Festival, Inc., Beau Productions, Greater Rochester Visitor s Association, City of Rochester, County of Monroe, Town of Brighton, Medved Running and Walking Outfitters, Monroe Ambulance, Greater Rochester Track Club, Genesee Valley Harriers, USATF Niagara Association, Sportsnet, Sponsors and agencies and municipalities, their representatives, and successors from all claims or liability of any kind arising out of my participation in this event. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. Signature of Runner Signature of Parent/Guardian of Runner under 18 years of age

17 Perhaps because of my pre-occupation with getting back to competitive running, I've found much in Again to Carthage that speaks to me. Following is a snippet that I especially like. It's from the text of a letter from Cassidy to Andrea (the love of his life who married the other guy). In the letter Cassidy is attempting to explain to Andrea and to himself why he is going to drop out of his successful legal career to again pursue the Olympic dream. Excerpted from Chapter 27, pages But there was one thing I did miss, and when I realized what it was and thought about it, it became something of an obsession... What it was was this: When you're a competitive runner in training you are constantly in a process of ascending. That's it. It's a simple idea, but the more I thought about it, the more profound it became to me. It's not something most human beings would give a moment of consideration to, that it is actually possible to be living for years in a state of constant betterment. To consider that you are better today than you were yesterday or a year ago, and that you will be better still tomorrow or next week or at tournament time your senior year. That if you're doing it right you are an organism constantly evolving toward some agreed-upon approximation of excellence. Wouldn't that be at least one definition of a spiritual state?... When I was a runner it was something we lived every second of our lives. It was such a part of us that if we had ever given it a second's thought, it would have been a mental lapse, a sign of weakness. Of course I am getting better every day, I would have said, what the hell am I training for otherwise My point is that this way of living that we once took for granted isn't necessarily a "natural" process at all. It's not like water flowing down to the sea, not like aging. It takes effort, determination, conviction But mostly it takes will. It takes a conscious decision to follow one difficult uphill path, and then the will to stay with it and not waver, to not give it... I'm not saying that we ourselves did not have setbacks, doldrums, bad luck and reversals of all kinds. We got sick and we got hurt, certainly, often because of our quest. We got waylaid and distracted by fads, false idols, wars and rumors of wars. I'm not saying we weren't human in every way you can be human. I'm just saying that all things being equal, by and large each and every day we were getting better at that one singularly difficult task and goal we set for ourselves. And I'm also saying that win lose or draw, just being involved in such an undertaking was itself ennobling. It was an uplifting enterprise that we all intuitively understood to be such, and I now know that almost incidentally the spiritual force of our effort created a slipstream that drew all else in our lives along with it and made us better in other ways as well. Better, happier, more complete human beings than we would have been otherwise. And Andrea, I missed all that. I don't think I would go as far as Parker does in attributing a spiritual dimension to training. Often the pursuit of racing fitness seems fundamentally obsessive and selfish. However, I do know that I am happiest when fully committed to a training plan and seeing a steady improvement in both training and race results over the season. And, in that happier state, I find I am more productive and effective in all aspects of my life... so Parker's "slipstream" effect may well be real. Of course, as I near age 65 after almost 40 years in endurance sports, I've long given up notions of consistently getting better year over year. However, thanks to our long winters enforcing an off season, each year brings the opportunity to begin again... to begin again with a training plan that will bring improving results over the racing season and the opportunity to set new age group personal records. Feedback Questions? Comments? Suggestions for future columns? Send to tperry01@rochester.rr.com

18 For Pre-Race Discount Return Registration Form by April 26 to: Run for the Young Diocese of Rochester 1150 Buffalo Road Rochester, NY Phone x1240 Fax Ask for Joanne Church Pre-race Packet Pickup at Fleet Feet 2210 Monroe Ave., Brighton on May 6 between 10 AM&7:00PM May 7 between 10AM&3PM Or on May 7 between 5&7:00 PM at St. Lawrence, 1000 N Greece Road or register on-line at For more information visit our website at programsandevents/runfortheyoung.htm Make Checks Payable to: Diocese of Rochester The Certified Course USATF Officially Certified #NY98029AM Flat and fast-each mile split called out T-shirts to first 450 CHIP TIMING WITH IMMEDIATE RACE RESULTS! Over $500 in Cash Awards Cash prizes awarded to top 3 male & female Open and 1 st Place Masters. No Award Duplication. Open 1 st - $100 2 nd - $75 3 rd - $50 Masters (40+) 1 st M/F - $50 2/3 Place-Gifts Over 90 Medals Awarded Sponsored by V. H. Lang Trophies Top 3 male/female age group finishers PLUS Finisher Ribbons to all first time ers Printed on recycled paper 14th Annual Run for Adults and Youth And 1 Mile Fun Run/Walk St. Lawrence Church 1000 N. Greece Rd Rochester, NY Saturday May 8, 9:30AM Start Sponsored By

19 Early Bird Drawings Register by May 7 to be eligible Sponsored By: 1 Mile Fun Run/Walk Registration Form Registration Form Register online at Name: Address: City/ZIP: Day Phone:_( ) Age (as of 5/8/10): Sex: M F T-shirt size (adult sizes): S M L XL Parish/Location (Optional): COST: $15 by 5/7 $20 day of Sponsor Only Amount: $ Family Discounts: Must be received by 5/7/10 Registration forms must $28 for 2 be sent in together from $40 for 3 same family to qualify. $50 for 4 $60 for 5 Race medals for top 3 boys and 3 girls (youth 13 and under) in the Fun Run. Checks Payable to Diocese of Rochester Register online at Name: Address: City/ZIP: Day Phone:_( ) Age (as of 5/8/10): Sex: M F T-shirt size (adult sizes): S M L XL Parish/Location Optional): Is this your first ever Road Race? Yes No COST: $18 by 4/26 $20 by 5/7 $25 day of Sponsor Only Amount: $ Please do not leave children unattended during the race. Checks Payable to Diocese of Rochester LIABILITY WAIVER MUST BE SIGNED TO RACE Waiver: I know that running a road race is a potentially hazardous activity. I should not enter unless I am medically able and properly trained. I agree to abide by the decision of a race official regarding my ability to compete in the race and I assume all risks associated with running in this event. I waive and release the Diocese of Rochester, St. Lawrence Church and the Town of Greece along with their representatives and successors from all claims or liabilities of any kind arising out of participation in this event. Signature Date: Parent s Signature (If under 18): Date Bib# Total: Owed: Additional forms available on line at programsandevents/runfortheyoung.htm LIABILITY WAIVER MUST BE SIGNED TO RACE Waiver: I know that running a road race is a potentially hazardous activity. I should not enter unless I am medically able and properly trained. I agree to abide by the decision of a race official regarding my ability to compete in the race and I assume all risks associated with running in this event. I waive and release the Diocese of Rochester, St. Lawrence Church and the Town of Greece along with their representatives and successors from all claims or liabilities of any kind arising out of participation in this event. I also understand that a cost of $100 will be due if I fail to return the running chip. Signature: Date: Parent s Signature (If under 18): Date Bib# Total: Owed: Additional forms available on-line at programsandevents/runfortheyoung.htm

20 2009- Freezeroo Series Wrap Up Freezeroo #6 Churchville 6ish miles Saturday February 27, MEN 1. Dave Bradshaw 2. Ryan Pauling 3. Phillip Nesbitt OVERALL SERIES WINNERS MEN 1. Dave Bradshaw 2. Ryan Pauling 3. Matt Tytler 4. Tim Dwyer 5. Matt Roberts 6. Philip Nesbitt 7. Matt Kellman 8. Daniel Giblin 9. Ted Thull 10. Tony Machulskis WOMEN 1. Rebecca Duberry 2. Jen Malik 3. Dana Gianniny 4. Audra Naujokas-Knapp 5. Laura Feller 6. Victoria Roderiguez 7. Rebecca Porter 8. Heather Danielson 9. Cheryl Guth 10. Joanne Bradt WOMEN 1. Dana Gianniny 2. Laura Feller 3. Julie Staub For complete race and series results, go to

21 GRTC SPRING TRACK WORKOUT CLINIC Begins April 22, By: Doug Jones April 22nd at Nazareth College will be the first evening for this year s GRTC track workout clinic. Now in its 16th year, the track clinic is one of the best benefits that your GRTC membership affords you, and a rewarding and enjoyable time to spend with other runners. Under the coaching of Mike Reif, (2004 GRTC Hall of Fame member and coach of the Genesee Valley Harriers) and Carolyn Smith-Hanna (2002 GRTC Hall of Fame Member and age group World Record Holder in the Mile) this is a chance for runners of all levels to learn the training techniques and principles to improve their running and get more enjoyment out of our sport. Meeting at Nazareth College weekly on Thursday nights at 5:45 PM, each session includes a half hour instructional presentation on training principles, injury prevention, nutrition, stretching and other topics that we all need to know and often refresh on. This is followed by a half hour of group stretching and exercises. Then the track workout schedule itself takes place for the remaining hour. Each participant will work with the coaches to develop a workout schedule tailored to their own fitness level and running speed. The program includes setting up a schedule of runs (and rest!) to do on one's own through the week based again on the individual's own level. Over the seven-session schedule, you can expect to improve your running and most importantly learn the principles to continue throughout the year to meet your running goals. The track clinic is really for everyone at every level and includes seasoned regulars who come each year, fast runners, middle of the pack runners and importantly new runners who are just starting our sport and want to learn how to train, run well and run injury free. It is perhaps the new runners who in fact can benefit the most and who in the past have enjoyed the clinics the best. Here are some quotes from past attendees: Learning tons! Each week I learned so much and have changed my running ; I need to learn to run differently as I age. As goals change with age, training and running knowledge need to adapt ; Excellent topics, very supportive atmosphere ; I know I am a much more informed and confident runner. And most important of all, this is fun! Perhaps the best fun your can have for just $40 for the whole series. GRTC membership is required to attend Family $30/yr.). The track clinic is a great opportunity for runners of all levels, all ages and with all distance goals (from casual running to marathons) to meet new people, strike up new friendships and find individuals at similar levels to run with. I have made some great and long lasting friendships through the track clinics and hope that all of you can do that too. For the seasoned veterans, welcome back this year. If you have never come, don't miss out on one of the best benefits your GRTC membership provides. Hope to see you there this year. For information contact: Bob Dyjak at runr4jesus@yahoo.com This address is being protected from spam bots, you need JavaScript enabled to view it Location: Nazareth College Track Facility Dates: April 22, April 29, May 6, 13, 20, 27, June 10 (McMullen Mile RROY Race) Time: 5:45-7:30 PM No clinic/workout is scheduled for June 3rd due to the JP Morgan Chase Corporate Challenge Race Beginner Level - Goal is to run 20 minutes by the end of the series. Intermediate Level - Goal is to improve speed, endurance and 5k-10k times. Advanced Level - Goal is to improve speed, endurance and time to place in top 25% at local races Sprinter - Goal is to improve speed, strength, form and starts for track workouts

22 Greater Rochester Track Club Spring Clinics and Track Workouts Coaches/Hall of Famers Michael Reif and Carolyn Smith-Hanna Beginner, Intermediate, and Advanced Running Programs are offered for a 7-week series. Workouts are designed to improve your current fitness level, whether Beginner or Advanced. GRTC Hall of Famer (2004) Coach Mike Reif has teamed up again with fellow Hall of Famer elite masters runner Carolyn Smith-Hanna (2002) to provide you with a comprehensive training plan. Come for the half-hour clinic each week, followed by a dynamic group warm-up and track workout. The results would be: improved understanding of training, fitness level, race times, and experiencing quality workouts with fellow runners. Runners should come to the track prepared to run, rain or shine. GRTC membership is required. Participants are required to sign up in advance on the form below. At least two weeks of walking and/or running is recommended prior to attending - so get going NOW! Clinics begin at 5:45 pm at the track. Warm-up and track workout begins at 6:15 pm. Meet at the Nazareth College Track each Thursday Only $40 for GRTC Member includes entry in the McMullen Mile! Non-members may join for an additional $20 (total = $60) Schedule Wk Date 1 April 22 Why we run, Principles of Training and Goal Setting 2 April 29 Periodization and Training Intensities 3 May 6 Biomechanics of speed 4 May 13 Nutrition to keep you healthy and running 5 May 20 Putting together a training plan 6 May 27 Injury Prevention and Treatment June 3** 7 June 10 Putting it all together & the Charlie McMullen Mile ** No clinic/workout due to the JP Morgan Chase Corporate Challenge. Beginner Level - Goal is to run 20 minutes by the end of the series. Intermediate Level - Goal is to improve speed, endurance, and - 10K race times. Advanced Level - Goal is to improve speed, endurance, and time to place in top 25% at local races. Sprinter - Goal is to improve speed, strength, form, and starts for track workouts Send Registration & $40 (GRTC Members) or $60 (non-members, includes 1-year $20 membership fee) to: Bob Dyjak, 188 Kim Lane, Rochester NY Make checks payable to: GRTC Name: Male Female Age: DOB Address: Home Phone: Town: Zip Work Phone: Current activity level: I am running/walking approximately miles/week. My longest walk/run for the past 6 weeks has been miles. My most recent times have been:. I am signing up for: Beginner Level Intermediate Level Advanced Level Sprinter Event: In consideration of your accepting this application, I, the undersigned, for myself, my heirs, and assigns, herby waive and release any and all claims for personal damages that I may have against Nazareth College or the Greater Rochester Track Club, its officials, coaches, and instructors. Athlete's Signature: Date: Parent Signature (if under 18 years of age): Date:

23 RUN the Roc, TRI the Roc, DU the Roc City of Rochester Presents the Unity Health System Rochester Flower City Challenge YellowJacket Racing, along with the City of Rochester and Fleet Feet Sports invite everyone to participate in the Unity Health System Rochester Flower City Challenge, an inaugural event for the City of Rochester. This participatory sporting event includes the Rochester River Challenge Duathlon and Paddle Triathlon on April 24, and the feature event the Unity Health System Rochester Flower City Half Marathon and the Wegmans Mayor s Family will be held on April 25. This event promotes not only health and fitness within the Rochester community, but showcases our beautiful and extraordinary city of Rochester. There is certainly an event for anyone from the beginner to the elite, plus plenty of family friendly opportunities. The City is pleased to present this outstanding event, which utilizes Rochester s rich tapestry of neighborhoods and waterways, Mayor Robert J. Duffy said. I hope everyone will come out and participate in the first of many Rochester Flower City Challenges. The River Challenge Duathlon/Triathlon will be hosted at the Genesee Waterways Centre and Ice Rink and will include a run, bike and canoe or kayak paddle. The Duathlon/Triathlon is either an individual or team participatory event. The event choices incorporate a Run/20 Mile Bike/ Run or Run/20 Mile Bike/3 Mile kayak or canoe paddle in the Genesee River. The Duathlon/Triathlon run course meanders through Genesee Valley Park. The 20-mile bike course treks south then back north along the Genesee River, through the towns of Brighton, Henrietta, Scottsville, Chili and the city of Rochester. The paddle course is a first for our area, where boaters will paddle north on the Genesee River towards downtown Rochester then back to the Genesee Valley Waterways docks. The Duathlon/Triathlon can be performed as an individual or as a 2, 3 or 4 person team depending on the event. The Unity Health System Rochester Flower City Half Marathon (13.1 Miles) and Wegmans Mayor s Family (3.1 Miles) will be hosted at the War Memorial and traverse participants through neighborhoods such as Susan B. Anthony, Downtown Rochester, East Avenue, Park Avenue, Highland Park, University of Rochester and Mt. Hope Cemetery. Currently, participation numbers are exceeding expectations. There is even an option to participate in both days of events at a special fee under the DPI Double category. We are so pleased to be able to bring this event to Rochester. It has been years in the making. If you are unable to participate we are also seeking volunteers for both days. We hope in one way or another you come out and join this first time event. For course, registration, volunteer and event information, visit or contact Fleet Feet Sports at (585) Article Written by Ellen Brenner- Boutillier (VP/CFO for Fleet Feet Sports & YellowJacket Racing)

24 A Tribute to the King of Cross Country Run for Pete s Sake: On Sunday March 21,, friends of Peter Glavin, Rochester s King of Cross Country, gathered at Irondequoit High School. About 130 people participated in a run and walk to raise money for Sunset House Hospice, where Pete is currently receiving care following a diagnosis of brain cancer. Pete graduated from McQuaid Jesuit High School in 1980 and Rutgers University in He is well known in the Rochester area as an outstanding cross country runner and founder of the Upstate New York XC series, which he started in He also co-founded the Genesee Valley Harriers club with Mike Reif and Bill Quinlisk in The show of support on Sunday leaves no doubt that Pete is truly a beloved and valued member of the Rochester running community.

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