* * * DR GEORGE SHEEHAN * * *

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1 NEXT MEETING - MONDAY, JULY 6TH - 7;30PM THE NEST BLOOMFIELD AVE - VERONA * * * DR GEORGE SHEEHAN * * * *********» *#***** FOREMOST PHILOSOPHER OF FITNESS AND RUNNING MEDICAL EDITOR FOR RUNNER'S WORLD MAGAZINE AUTHOR OF "RUNNING AND BEING" AND "PERSONAL BEST" DR. SHEEHAN WILL SHARE SOME OF HIS PHILOSOPHIES ON FITNESS AND RUNNING IN WHAT IS SURE TO BE A HIGHLY INTERESTING, ENTERTAINING AND AMUSING TALK, DON'T MISS THIS RARE OPPORTUNITY TO LISTEN TO ONE OF THE PREMIER FIGURES IN THE WORLD OF RUNNING. ERC June

2 PRESIDENT'S CORNER - Lynda Soloon It's all in the ind is a faous quote which I have becoe a believer of. As any of you know I have been runnning for over 12 years. I have had any ups and downs in y running career. Now I have becoe a "recreational" runner. I do not have the need or desire to be copetitive. Although I do enjoy going to races, I will either run the for a work-out or I will be a spectator and take pictures of all our club ebers. I know however, that if I a in a race, I still have the copetitive spirit in e to run a good tie. 1 recently ran the Clifton 5 ile race and fininshed in 45 inutes. Although y PR is certainly a lot faster, I surprised even yself with a respectable finishing tie. In coparison, I ran Spring Lake where it was very war and I was unable to finish in less than 60 inutes. I wasn't entally into it that day. Art Horn ran the Montclair 10K and although injured, he was able to finish in 49 inutes. In his ind he knew that ebers of his Teple had pledged $1, for hi to finish that race. And with the cheering of his wife and friends he was able to coplete the race. The point is. Art had it in his ind that he had to run this race and finish due to his coitent to his Teple. He ay not have run if this were not the case. You see that the ind plays a powerful part in your perforance. Take another exaple of Club eber Diane Travers. She is one of our faster woen runners. She recently had a baby and was unable to run for several onths. Now, she is running faster than before her pregnancy. Although she has a hectic schedule with work, faily, etc. she still akes the tie to run and to race. Her support tea (husband and child) is always at the finish line cheering her on. Diane ade up her ind to continue with her training and racing. It is an iportant ingredient in her life. People run and exercise for any reasons, health being only part of it. Your ental attitude about running whether it be copetitive or recreational plays a large part in your perforance. It could be the challenge of your first triathlon and wondering if you'll drown during the swi, or running your first 5K and dreading you will be last. Always think positive. Whether you're slow or fast doesn't atter. It's the sense of accoplishent that counts. So the next tie you feel you can't get that PR or you aren't feeling 100%, reeber to put your ind to your event and you'll end up a superstar 1 NEWSLETTER The newsletter deadline for next onth is Friday, July 10th. Any articles received after that date will be held for the next issue. Please send all aterials, including race results, to PO Box 213, Verona, NJ We wish to thank the residents of the Charles Bieran Hoe in Montclair for preparing our newsletter for ailing. Do you know of an interesting speaker for one of our eetings? Please call Larry Hollander (B: ) or Lynda Soloon (B: ). VERONA LABOR DAY CLASSIC The Essex Running Club will again be helping organize the Verona Labor Day Classic. This is our chance to help support the running counity by putting on a first class race. This can only happen with your help. We need people to serve on coittees and to help on race day as volunteers for pre and post registration, at the finish line and water stops, and as arshals for street corners. Please call Larry Hollander (B: ) or Lynda Soloon (Bs ) if you can help out with this event. 2 ERC June 1992

3 THURSDAY EVENING FUN RUNS CLUB RACE AND DINNER It's tie again for our Thursday evening fun runs to begin at 7:00 p. This has becoe a long standing tradition of the Essex Running Club because it's a great way to unwind at the end of a work day. Each host is asked to plan a 4-6 ile course and to provide a light snack and refreshents after the run. If you're looking to eet new people fro the club, put a little sparkle into your training or just find a painless way to get in your Thursday run, this is your best bet. There are always several groups of runners that for and ALL PACES are welcoe. July 9th - George Studzinski, 32 The Crescent #4, Montclair. ( ) The Run for the Roses in Denville on Saturday, June 20 at 7:00p is a club race. After the race we will eet up near the finish line and go out to eat soewhere. ANNUAL WINE AND CHEESE PARTY This year's wine and cheese party is on Friday, June 26th at 7:30p at the hoe of Ronnie and Art Horn at 43 Suit Road, Verona. This event is for all ebers and their guests free of charge. It is a lovely way to spend an evening out with good friends. If you plan to attend and didn't return your invitation, please call Lynda Soloon (B: ). Take Bloofield Ave (towards Montclair). Turn right onto South Park Street. Go to end. Make a right to #32 The Crescent. July 16 - Larry Hollander, 19 Trobley Drive, Livingston. ( ) Take 280 West to exit 5A/Livingston onto Livingston Ave. At first light ake a left onto East McClellen.,00 five blocks to Trobley Drive. Make a right and go to last house on left. ESSEX/CLIFTON/SOUTH HUDSON CBnT.T.FMOF The tentative date for the annual challenge race between the Essex, Clifton and South Hudson Running Clubs is Sunday, August 2nd. It will be held at Brookdale Park with a party afterwards at the hoe of Karen and Bill Mishler. Check next onth's newsletter for further details. BOTH ON AND OFF THE ROAD July 23 - Lynda Soloon, 87 El Rd, #7B, Caldwell. ( ) Take Bloofield Ave (towards Caldwell). Make a right onto El Rd (behind Budget Rent-A-Car). Garden Apartents, #7B. July 30 - Joe Sczyrek, Cedar Lane, Roseland. ( ) Take Eagle Rock Ave towards Roseland. Bear right at fork in Roseland (at botto of hill) onto Harrison Ave. Go to the end of Harrison. Make left onto Passaic Ave and iediate right onto Beach Tree Road. Make first left onto Cedar Lane. Thank you in advance for your participation. Nae: Mathew Kohnen Jr. Birthplace: Brooklyn, NY Occupation; Coputer Analyst for a Wall Street fir Running Background: Running for exercise since 7th grade. Began racing in First Race: 1981 Cow Harbor 10K Run in Northport, NY Most Meorable Race: Long Island Half Marathon Joined ERC Because: To becoe ore involved with running and runners in Essex County. Favorite Running Shoes: Saucony Training Diary; 3.5 iles, 5-6 ties per week Faous Quote: A an's reach should exceed his grasp or what is heaven for. Hobbies: Pets - two turtles, guinea pigs, cats and salt water fish. Gardening. Personal Life: Wife - Catherine, Daughter - Jennifer (11), Son - Christopher (9) ERC June

4 EYE ON THE SPEAKER - Sally Sanunon Ward Lepley fro the Clifton Road Runners Club was the guest speaker at the May Meeting. He announced the 3rd annual running of the Garden State 3-Day Relay to be held Septeber ERC runners of all levels are invited to participate. The course runs fro north to south Jersey, starting at High Point and ending in Cape May (220 iles). Runners usually do a 5 ile leg at a tie, pass the baton at a designated site, then rest and ride until their next leg. You can choose how any 5 ile legs you wish to do each day and you can also join the relay at a designated point along the way. Car pooling to sites is encouraged; vans/cars will be assigned for pick-up/drop-off at each site to keep down the nuber of cars being used. Running is done in daylight with the group eeting for dinner at the overnight stop. Great consideration is given to the safety of runners at all ties. A detailed guidebook with easyto-read aps is given to each runner and there is always an assigned car within a ile of the runners. Runners go in groups of siilar ability and no one runs alone. All levels are welcoe. It's also good for you to know what tie of day is best for you to run (idday can be hot). A place to stay overnight is planned based on anticipated iles to be covered that day. This is great training for a fall arathon. Participation costs $35 which covers the relay organization, a T-shirt and food along the way. 25 runners participated last year. Soe ran 5 iles per day, others up to 25 iles per day. A video of last years relay was shown and it looked like great fun I Ward also announced three other Clifton Road Runners Club events. There is a 17 ile run fro Verona Park to the Westfield Woens 5 ile race on July 25th. Any interested runners are welcoe to join the group which eets at 6:00 a on the west side of Verona Park and finishes at the race site in tie to cheer for the race participants. The pace is geared towards the slowest runners. The proposed date for the annual Essex/Clifton/South Hudson Challenge Race is August 2nd. Also, a 6 hour runners/walkers relay is scheduled for July 7 at 1 p to benefit the Clifton Education In Action Ali-Weather Track Fund. This event is fun for both copetitive and recreational runners/walkers. Essex was invited to put a tea together with the purpose of a good tie for all. Applications and inforation for all of the above events are available fro Ward at (201) MEDICINE DROPS - Larry Hollander 1. HDL levels of cholesterol should never be below 35g/dl - if so it risks heart attacks. 2. The ratio of HDL to LDL should be less than 4.5 ties. 3. The best way to raise HDL is a low fat diet and exercise. 4. With all the publicity about cholesterol, any people do not know their count. 5. Niacin, Lopid and Mevacor are the drugs of choice in raising HDL count. 6. Even runners should have their cholesterol counts taken because any runners feel protected by exercise and eat all the wrong foods. 7. Soking decreases HDL. 8. Dr. George Sheehan says if your total cholesterol is below 150 you have alost no chance of having a heart attack. 9. If soeone is on drugs for high cholesterol it is not a lifetie deal. By watching your diet, losing weight and exercising you can once again bring your count to noral. HEART STRINGS - Donna Close Running akes the heart strings hul Coe, we shall start the usic strong And let our own song follow us, Down the road. 4 ERC June 1992

5 A QUICK JOURNEY THROUGH SPAIN - Mike Wojcio My flight to Spain was delayed three hours while I was in the plane at Dulles Airport (Washington D.C.). When I arrived in Madrid on Wednesday Feb. 19 it was snowing for the first tie in 15 years 1 Before taking a nine hour train ride to Barcelona I visited the "Museu Del Prado". There I observed an exquisite painting of people at a harbor. It was called the "Ebarco" by Antolo Joli ( ). When arriving in Barcelona going to Tibulo (where a church and auseent park were located) there was a great view of the city. Later it was fun walking along the beach for the first tie along the Mediterranean Sea. It was about degrees there. Yes, I did visit the Olypic Stadiu and observed a guard at the front holding a achine gunl They told e that no one would be allowed near the Olypic sites without special ID'S during the Olypics. Friday afternoon I then took a 12 hour train ride to Seville. The Ciudad de Seville Marathon was on Sunday. After getting off the train with a 25 ile a week base since the New York City Marathon and 30+ hours of flying and train rides I expected to surpass y worst tie of 5:02:01. After picking up y nuber there was an enjoyable outdoor pasta party at 2:00p - a very good tie the day before a arathon. Race day was partly cloudy and a perfect day with teperatures between 50 and 55 degrees. There were about 1,500 entrants. After they checked our nubers I went to drop off y belongings. Everyone was trying to get their nuber stickers analogous with their running nubers to put on their bags. It was coplete confusion with sheets of paper being thrown everywhere. Many people were yelling in Spanish and just throwing their bags in the corner of the tent without nubers. Five inutes before race tie 1 finally found y sticker and yelled, "1 won 1". Quickly I scurried to the start of the race holding the Aerican and Spanish flags. My Essex shirt read "Mike fro New Jersey". The gun sounded and the surface was asphalt except for about 200 yards of cobblestone. There were only two inor hills - hence, a very fast course. The spectators lined about half the course and I enjoyed raising the flags. Along the way I yelled, "Esto no es facill" ("This isn't easyl"). I wasn't pronouncing "facil" correctly since Mexican Spanish doesn't pronounce the "c" sound like a "th". I think they understood e anyway. A I right, George Mclntyre? I was so excited about running a arathon in Spain that the iles went by very fast. I ran past the World Exposition at ten iles that will be open this year. At that oent five teenagers went by e running inside rubber tire hoops. You had to see it to believe itl I couldn't let the beat e so I picked up the pace! Again I was through another part of Seville with a cheering throng of spectators, soe waving high above fro apartent windows. Soon with less than one kiloeter to go there was a crap in y calf and I stopped for a few inutes. Quickly I was able to pick up a faster pace at the end with flags raised 3:48:38 - y best tie in 9 years! At night there was an outstanding fiesta! About 30 singers, three guitar players and dancers were on stage perforing. The woen had flowers in their hair held up by a cob called a "Peineta". During the presentation an Aerican runner, Chris (fro Ohio), won the woens division in under three hours. If you ever get the chance, try the Ciudad de Sevilla Marathon soe day. Soe Spanish runners infored e that the Barcelona and Madrid Marathons are very good too. Adios! [Apologies to Mike for the delay in publishing this article. It got lost in the shuffle soewhere.] ERC June

6 AT THE RACES tplease give your race results to Hick Close or Lynda Soloon, or send the to PO Box 213, Verona, NJ ] 3/29 Caldwell Bagel Run 5M 35:56 Diane Travers (2nd in age group - Thanks, To Kelly) 4/12 Cherry Blosso Run 10K 36:14 Mike Bartholoew 36:37 Ji Ennis 46:19 Nancy Grabow 4/12 Aish Half arathon 1:28:16 Tora Hansen-Tangen (5th overall woan, 1st in age group) 1:37:47 Diane Travers 4/26 Clifton 5 Mile Run 28:19 Mike Bartholoew 35:36 Nancy Grabow (3rd in age) 5/2 Apple Chase 10K 45:54 Nancy Grabow (3rd overall woan) 5/3 Union County College 5K 16:57 Mike Bartholoew (4th overall) 5/3 Pride In Parsippanv 10K 49:44 Nancy Grabow (Worst race ever - extra long) 5/9 Fairfield 5M 45:32 Matt Ishkanian 5/10 Rubin Run 5K 18:09 Ji Ennis (1st in 35-39) 34:35 Donna Close 5/10 Rubin Run 10K 45:44 Nancy Grabow (3rd in age group) 5/10 Rubin Run Half Marathon 1:38:16 Bill Wilde 5/10 Run For Freedo 5 Miler 40:24 Vince Carnevale (1st in 70+) 5/16 You Gotta Have A Park 5K 24:07 Vince Carnevale (1st in 75+) 5/17 Midland Run 15K 55:19 Ji Ennis 55:34 Mick Close 1:07:39 Bill Wilde 1:12:00 Nancy Grabow 5/17 Buckley's Run. Brooklyn 6M 37:31 Tora Hansen-Tangen (2nd overall woan, 1st in age group) 5/17 ARC Lakeside Loop 5K (Rockland, NY] 26:14 Matt Ishkanian 5/17 Capital City 8K /Olvpia. WA] 39:37 Karen Mishler (2nd in age group) 5/17 Capital Citv Marathon (Olvpia. WA> 3:38:30 Bill Mishler 5/23 Spring Lake 5M 28: Mike Bartholoew (Top runners) 53:00 Larry Hollander 5/24 Sart Ass 10K /Cotati, CA] 50:32 Cyndie Yasuda 5/25 Ridqewood Run 5K 23:49 Vince Carnevale (1st in 75+) 5/25 Ridqewood Run 10K 35:42 Mick Close 43:11 Bill Wilde 46:43 Vince Carnevale (2nd in 75+) 49:30 Larry Hollander 5/25 Sprintin' Clinton 5M 28:52 Ji Ennis 5/30 Tin Han Triathlon 2:52:10 Larry Hollander 5/31 Montclair Run 2M 20:26 Donna Close 21:12 Lisa Close 5/31 Montclair Run 10K 36:15 Mick Close (Ist in 40-49) 39:22 Tora Hansen-Tangen (1st overall woan - PR) 41:20 George Studzinski (1st in 50-59) 45:01 To Kelly 50:15 Larry Hollander 5/31 Springfield 10K 45:02 Nancy Grabow (Heavy rain - PR) 6/6 Garden State Gaes 25:38 Matt Ishkanian 5K 6/7 Westchester 1/2 Marathon 1:27:56 Tora Hansen-Tangen {1st overall woan - PR) 6 ERC June 1992

7 STOP - SHOP - SAVE Discounts on erchandise are available at several local stores: The Sneaker Factory, 315 Millburn Ave., Millburn. Joel's Sports, 1049 Bloofield Ave. (Styertown Shopping Center), Clifton. To Fleing's Running Roo, 629 Bloofield Ave., Bloofield. ERC TEAM CLOTHING To purchase ERC tea clothing, please see Nancy Grabow at our club eetings or call her at (201) HOUR RUN TO BENEFIT AMERICAN CANCER SOCIETY The Aerican Cancer Society is sponsoring a 24 hour relay on July 31 at Willia Paterson College in Wayne. The event will start at 7:00p on Friday, July 31 and end at 7:00p on Saturday, August 1. ERC eber, To Duffy, is organizing the run in which teas of 8-12 runners or walkers will run or walk relay fashion around the track for 24 hours raising oney via pledges for the Aerican Cancer Society. For inforation, or to register a tea, call To at (201) RACE CALENDAR 6/20 Sat 7:00p Run For The Roses, Denville 10K 6/22 Mon 8:00p President's Cup Race, Millburn 5K 6/29 Mon 7:30p CPA 5K, Roseland 5K 7/2 Thu 7:30p Sunset Classic, Bloofield 1M,5M 7/4 Sat 8;45a Run For Independence, Stirling 5M,2M 9:00a Firecracker 4 Miler, Cranford 1M,4M 7/25 Sat 9:00a Westfield Woen's 5 Mile Run 5M 7/30 Thu 7:00p Corporate Challenge, Morristown 3.5M 8/8 Sat 8;20a Asbury Park 10K Classic 10K,5K 8/15 Sat 9:00a Belar 5 Mile Run 5M 8/16 Sun 9:00a Hispanic Half-Marathon, New York 13.1M (201) *CLUB RACE* (201) (800) (201) *CLUB RACE* (908) (908) (908) (201) (908) (201) (212) [Pick up applications for upcoing races at our onthly addressed, staped envelope to PO Box 213, Verona, NJ eetings or send a self- UPCOMING CLUB EVENTS 6/20 Sat 7:00p Club Race and Dinner - Run For The Roses, Denville 6/26 Fri 7:30p Annual Wine and Cheese Party - 43 Suit Rd, Verona 7/2 Thu 7:30p Club Race - Sunset Classic, Bloofield 7/6 Mon 7;30p Club Meeting - The Nest, 706 Bloofield Ave, Verona ERC June

8 00 w o C-l c 3 <D < > IX) M OJ i i i r ^ D I I -X). 3) 5 Q- C/3 CO I I O O z z c_ i O rn =? > 22 2 o SO COx > O <3 c o 3) c 03 O 2 > > > -< co o co 2O co s > CO 31 (O O H 3) 2 o < 2 " O - 2. O o > O < O > >O o 0 1 O 2 2C S 2 o o g n- > O 2 > OO > -< rr <D 5 3- <0 o o X) o 3 "O «^ - Q. O 2 OJ CO 3 ^ C/) 1) o _ o CL =) O) 2. O o 3 3 0) ^ "O 1) co o =r-g ST (D c ^ 1 5!L S D ^ O Z3 9 o ^ =3: 3 o CL - &) O 1)" D CO.g I o ^ < 5 CO ^ C (Q D ^ - S C 1) Z) ^1 ^ CL O ) _ =r (/) O Q- CZ O OZD 3 D O) =3 a-g o o o ^ - ^ S 3 ^ CO CO ^ «S 2. co 2,1-= 2. 3 o. O CO O" < -«(D pj, O D «13 O v, O O ql CO " D o ^ ~r o co ~o o' ZD D ZD TJ o Q- X CO P co r 2 f Z" ZD ^ O o ZD CO ll CO CO (O --* C o Z3 ZJ CO CL Ql er) 13 CL Z. ZD CO CO O ^ c -< O- t-9- o =1 O' 1992 VERONA LABOR DAY CLASSIC 5 MILE RUN 1 MILE FUN RUN 1 MILE HEALTH WALK DIRECTED BY THE VERONA JAYCEES & ESSEX RUNNING CLUB ALL PROCEEDS WILL BE DONATED TO CHARITY DATE AND TIME Monday, Septeber 7,1992 Health Walk / Fun Run 9:00 AM 5 Mile Run 9:30 AM REGISTRATION Verona Park - Boat House COURSE 5 ile loop through the streets of Verona. Splits each ile. TAC certified course. 1 ile fun run is 1 loop around Verona Park. REGISTRATION All prc-registcrcd are guaranteed the official race shirt. All others while supplies last. 5 MILE RUN PREREG1STRATION (by Aug. 20,1992) $10.00 POSTREGISTRATION $ MILE FUN RUN & 1 MILE HEALTH WALK PREREGISTR ATION $5.00 POSTREGISTRATION $5.00 Race day pick-up at Verona Park Boat House fro 8-9 AM. (Make all checks payable to VERONA JAYCEES Mail entries to Essex Running Club, PO Box 213, Verona, NJ 07044)