FLEET FEET SPRING FORWARD 15K

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1 The Greater Rochester Track Club Rochester, NY May FLEET FEET SPRING FORWARD 15K March 28, INSIDE: See Results on Page 22 Eclectic Runner: GPS watches and a walk down Memory Lane (page 6) Top 10 Nutrition Myths Debunked! (page 10) Go the extra (McMullen) Mile in the RROY Race Series (page 13) Plus: Stories by your Fellow Runners (pages 15 & 18)

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 c/o Tom Gibson, 3600 E. Ridge Run, Canandaigua, NY 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 GRTC c/o Tom Gibson, 3600 E. Ridge Run, Canandaigua, NY 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. This issue is dedicated to the memory of Bill Hearne; an inspiration to many, a friend to all. We miss you, Bill.

3 President s Column By Deb Wyspianski Algebra is one of those subjects where I can either solve the problem at a glance or I can work on it indefinitely trying to wrap my brain around it. Sometimes it is both. I have started problems with multiple variables quickly solving the first couple steps only to find that my solutions don t work when I plug my answers back into the equations. I look over my work trying to see where I went wrong. I try another method. I am not sure if I am more frustrated when I arrive at the same incorrect answer or with a new set of solutions to plug in, feeling hopeful, only to get the same results. I have very ambiguous feelings about math. I don t hate it. I love that it makes me feel smart when I conquer a problem. It s just that it is an area in which I never feel safely confident in my abilities. If you give me two problems that are nearly identical but the second one has one more variable to solve than the first It is not a given that I will be able to solve the second one. It s as if my brain can only hold so much data at once and the extra variable is enough to tip the scales to fail on the pass or fail scale. I will repeat the steps over and over only to find that I lose my thought process before I find a solution. I think I approach life the same way. I am always cautious to celebrate the victories. The risk would be getting overconfident and setting myself up for failure should I add another variable. I have also learned to try new approaches since I have realized that it is silly to keep doing the same thing and expecting different results. When I find a formula that works, I will also improve if I keep practicing it. However I also have a tendency to forget that each time I finish a new chapter I may need to use a new formula. Darn it! I just got this one down pat! I have completed a lot of new chapters in a very short period of time. I am working hard to remember all of the formulas and what problems to apply them to. I am also remembering to try and celebrate each of those victories and give myself the credit I deserve when I get it right. Everything I learn now is the building block for the next step so it is important even if it is one of only many steps. All of these new steps are taking me in a new direction. I am taking it one step at a time, but that has caused me to have to make some tough decisions. One of those involves continuing as the Race Director for the GRTC Freezeroo series. GRTC will be actively seeking a new race director(s) to handle the 2011 series. I know winter is barely over but I know that this is the best time to start thinking about next year. For anyone who is interested please contact me or any one of the board members you may know. I will be more than happy to answer any questions you might have. I can give you a brief rundown of what it entails. If you feel that this is something for you then we can set up further meetings to go more in depth. I had no experience when I started with the Freezeroo series. I could tell you some of my mistakes that showed just what a newbie I really was. Like the evening before the first race when Ellen, with Yellowjacket Racing, called me to ask why there were no bib numbers next to the entrants names on the data entries I had sent her. Um, I don t know. What do you mean? As a runner I would always just show up to a race and my name was on my bib if I had pre-registered. I guess I must have assumed they just magically appeared there, or more likely, I had never questioned how they got there. It turns out that you go buy labels, enter the data in the computer, print them out and spend about an hour carefully applying the labels to the matching bib numbers. Luckily for me I also learned that there are a lot of great people out there help you out. I learned the second lesson that night and the first lesson later. She kindly bailed me out that night after I stupidly stammered that I had REALLY meant it when I had told her that she needed to spell out EXACTLY what I she needed from me because I had no idea what I was doing. (I think she believed me then too. She was actually at a loss for words because I think she couldn t think of a way to polite way to answer me. I am guessing that to her it was such a basic thing that just about any response would end up sounding like an Uh, Duh ) So, thanks Ellen! I will guarantee that anyone willing to take on this challenge will meet a lot of other wonderful, helpful people. The running community is full of folks willing to lend a hand. Anne Procopio and Laurie Smith were the dynamic duo who ran the series before me and although I had taken over they were always just a phone call away. They gave me a great deal of support that first year and for the next two series as well. The other race directors, the hosting running groups and the GRTC board of directors all play active rolls in putting this together. You will not be alone. I am also glad to offer any help and guidance needed. I love the series and would still like to contribute to it. I am only looking to hand the reigns over because I do not feel as if I can give it the level of commitment needed to be the race director. If I am still in school full time at that point I am not sure if I will be working and my schedule will change with each semester. I would be able to be a consultant and I am willing to offer as much hands-on help as I am able. This would also include notes and copies of the paperwork required from previous seasons as a guide. This is another reason that I am approaching this now. It would give ample opportunity for going over the requirement and learn the ropes. The first race is not until December but the planning will need to start in August and September. It has been a great experience for me and I hope to make it one for the next mathematician. Deb

4 9TH ANNUAL Sunset House 5K Run and Fitness Walk Saturday, May 29,, 9:00 a.m. 644 Titus Ave., Irondequoit, NY Course Description The 5-kilometer (3.1 mile) loop course starts and finishes at the Irondequoit United Church of Christ, 644 Titus Avenue. The route is flat and fast and is certified to be accurate by the USA Track & Field/Road Running Technical Council. Certification # is NY04013KL. Entry Fee and Awards $18 pre-registration until May 22,, $20 post entry and on race day. T-shirts to all participants. Entry fee is non refundable. Proceeds benefit the Sunset House hospice. Awards to Top Overall Male/Female and Top Male/Female Masters. Age group awards from 10 and under to 80 and over. Registration and Goodie Bag Pick Up At the Irondequoit United Church of Christ, 644 Titus Avenue on Friday, May 28th from 5:00 to 8:00 p.m. and on race day from 7:00 to 8:30 a.m. Parking Limited parking at Irondequoit United Church of Christ. Additional parking within walking distance of the church at Irondequoit Plaza. Official Race Entry Form Enter all information below, including shirt size, and sign waiver, which is required to participate. Name Age Male [ ] Female [ ] Address City/State/ ZIP Date address: I am registering for the: [ ] 5K Run [ ] 5K Fitness Walk Shirt Size: [ ] S [ ] M [ ] L [ ] XL [ ] 2XL ENTRY FEE ENCLOSED: $ I would like to make an additional tax-deductible donation to Sunset House in the amount of $. Mail Entry To: Sunset House 5K, 392 Pinegrove Ave, Rochester, NY Make checks payable to: Sunset House 5k for more information: annecc1@frontiernet.net or dlindke@rochester.rr.com Official race website: RACE WAIVER PLEASE READ AND SIGN TO PARTICIPATE 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 the event. I assume all risks associated with running this event, including, but not limited to, falls, contact with other participants, the effects 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 accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release Sunset House, the Irondequoit United Church of Christ, Town of Irondequoit, sponsors and agencies and municipalities, their representatives, and successors for 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 participant Signature of parent/guardian of participant under 18 years of age

5 ATTENTION: VOLUNTEERS NEEDED!!! *****CORPORATE CHALLENGE**** Mitzie and Dick Lewandowski are again organizing the 1st water stop for the Chase Corporate challenge this year. This year s event is on Thursday, June 3 at RIT. It's the largest run/walk event in Rochester. Even if your company is participating, but you don't want to run/walk it, you can still volunteer and partake in the fun. We are soliciting for volunteers to man the 1st water stop which is always run by the Greater Rochester Track Club. For your time you will receive a T-shirt, post race food/beer/beverage, a really GREAT TIME, and better parking. If you can help us please reply to ralmit@frontiernet.net with t-shirt size. Further details and parking passes to follow Dick and Mitzie Lewandowski 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. Timex Updates Speed + Distance Sports Watches I haven t written much about speed-distance gadgets since the Garmin introduced the 05 Series of devices: Forerunner 205, 305 and the less successful 405 have dominated the GPS running watch market since their introduction. They ve dominated for good reason they all do a darn good job tracking your run and measuring how far you ve gone. Much of their success comes from the third-party SiRFstarIII GPS-on-a-chip that provides the basic GPS functions. Timex has long offered a line of sports watches that could be combined with a cumbersome accessory GPS device worn on the arm. Once Garmin introduced the Forerunner 205 and 305, Timex lost most of the market to Garmin. That could change in September with the release of the Timex Ironman Global Trainer GPS sports watch. The Global Trainer has the whole works integrated into a watch that looks like any other sports watch. The display will show up to four data windows simultaneously as seen in the photo here. The Global Trainer will have a SiRFstarIII chip so it s basic GPS performance should be comparable to the Garmin 05 devices which use the same chip. Training and route data will be stored on the watch and will be uploadable to Training Peaks ( The Global Trainer will be compatible with Timex heart rate and bike sensors. The price has not been announced. Timex-Ironman with GPS and Global Trainer Garmin Launches Next Generation Devices While Timex is playing catch-up, Garmin has already begun rolling out a new generation of gadgets for runners and cyclists. At the heart of these devices is the next generation GPS chip from SiRF. Based on the available information on the internet, the SiRFstarIV chip will enable smaller devices with lower power consumption. The chip also includes features to more quickly acquire and sustain satellite reception. Garmin s trademark for this capability is HotFix. HotFix should improve performance on wooded trails under dense trees and in the downtown canyons of large cities. Forerunner 310XT. Garmin introduced the 310XT about a year ago. With enhanced waterproofing, up to 20 hours battery life and features supporting multiple modes (swim, bike, run), the device is specifically targeted at triathletes. The suggested retail price for the 310XT is $ without a heart rate monitor and $ with a heart rate monitor. Forerunner 110. Garmin has just announced the 110 with a launch party at the Boston Marathon. The 110 is targeted at the entry level market for GPS running watches. The designers focused on delivering a sleek, intuitive and affordable solution for runners, joggers and walkers who simply want to know the most essential of real-time workout data: how far and how fast. In addition to displaying time and distance, Forerunner 110 shows pace in one of two ways, averaged out either over the current lap/mile (if auto-lap is enabled) or over the duration of the run. Runners wearing a Garmin heart rate monitor (included in some versions or available separately) can monitor how hard they re working while they exercise as the Forerunner 110 displays current heart rate data and features heart rate-based calorie computation. The 110 has a greatly simplified menu system, limited to basic functions of reviewing run data, changing the auto-lap feature, setting an alarm and editing the user profile. Run data can be uploaded to the runner s PC or Macintosh or to Garmin Connect (Garmin s online training log at

7 Garmin Forerunner 110 GPS watch The battery life is rated at 8 hours for training mode and 3 weeks in powersaver mode, i.e., using the 110 as a regular watch. Suggested retail is $200 for the model without a heart rate monitor and $250 for versions bundled with a heart rate monitor. Forerunner 305 vs Forerunner 110. The Forerunner 305 bundled with a heart rate monitor is currently available from major internet retailers for about $150, approximately $100 less than the suggested retail of a Forerunner 110 with a heart rate monitor. For the $100 extra, you get: 1. A smaller and more attractive watch 2. Enhanced ease of use for basic functions but a very limited feature set 3. A promise of quicker satellite acquisition 4. A promise of enhanced accuracy under difficult conditions, e.g., in dense woods. Note: I would be more than happy to attempt to quantify the quicker satellite acquisition and enhanced accuracy if a reader would be willing to let me borrow a 310XT or 110 for a day. Continued on page 16...

8 Meaghan s Run: Make checks payable to : Meaghan s Run $20 before 6/5/10 $25 after 6/5/10 $15 Students Children under 10 Free Fees waived for those raising $50 or more in pledges. Free T-Shirts to the first 500 registrants. Note: All application fees and sponsor fees must be collected and turned in by the day of the race. Checks/pledges can be mailed in with the registration form or turned in on race day. Last Name First Name MI Phone Address Address S M L XL Town / City State Zip code Shirt Size Computerized DAG Timing By: Paul Richards, PCR Timing Prizes to the top 3 Runners / Walkers Sex Age Computerized Timing Runner Walker Sorry, I am unable to participate, but I would like to make a personal donation of $ Waiver: I know that running a road race is a hazardous activity. I understand that I, or the person(s) I am responsible for, will be subjected to weather such as rain, slippery surfaces and cars on the road. I certify that I am, or the person(s) I am responsible for are, of strong body and capable of this event. Therefore I release this event's organizers from any liability for damages that may be incurred upon myself, or the person for whom I may be responsible, as a result of participating in this event. Signature: Date: / / Parent or guardian must sign if applicant is under 18 years of age. Registration: On line: Active.com/event ID By mail: Send registration form and checks to Meaghan's Run PO Box 1542 Fairport, NY Day of Race registration begins at 7:00 AM In Person Registration / Packet Pickup: June 11th 10 AM-7 PM MedVed 3400 Monroe Ave. Rochester NY, Questions Please Contact: Brenda Rooks (585) meaghans5k@aol.com Gail Wagner (585) wagner1231@yahoo.com Bill Barry (585) bilbarry@rochester.rr.com Make checks payable to: Meaghan s Run Ask your friends, family, co-workers to sponsor you. * For corporate donations, see website: Meaghanshope.com Sponsor Name: Cash Check # Donation Amt Total Pledges Collected $ Pledge Sheet Stonehaven Custom Homes, Inc. presents The 3rd Annual Saturday, June 12 th, Lakeshore Community Church 3651 Latta Rd., Greece, NY Registration 7:00-8:45 AM Race/Walk: 9:00 AM This event is held in memory of Meaghan Latone All proceeds will benefit the Wilmot Cancer Center Lung Cancer Research Programs

9 Do not give lung cancer short shrift MEAGHAN LATONE Guest essayist D&C November is Lung Cancer Awareness Month. What? You didn't know? How can that be? Didn't you know that lung cancer is the deadliest, and most common of all cancers? So, where is our national ribbon campaign? Just so you know, our ribbon color is clear or pearl. But unfortunately you won't see those ribbons prominently placed all over like the pink ribbons for Breast Cancer Awareness Month. We don't have any spokespeople that I know of. Our research is 20 years behind other cancers, even though each year more people will die from lung cancer than breast, liver, prostate, melanoma, colon and kidney cancers combined! Why the lack of attention, of research? Because, like AIDS, lung cancer has a stigma. It is assumed that if we have lung cancer, it is our own fault we smoked. However, let it be known that there is a growing number of people, including myself, whose lung cancer was not caused by smoking. It is believed that environmental factors such as radon, asbestos and pollution are contributing factors. Regardless of what causes the disease, the number of those afflicted each year is staggering and while the number of breast cancer patients sometimes supersedes that of lung cancer patients, the mortality rate is significantly higher for lung cancer. How can you keep your family safe? The problem is that there is a lack of early detection. As of yet there are no proactive diagnostic tests or tools, like mammograms or breast selfexam for breast cancer. Lung cancer patients often show no symptoms until the cancer has already spread and pain surfaces elsewhere in the body. I had excruciating lower back pain. After a few attempts with medications and rest, I ended up in the hospital. After many x-rays and a spinal biopsy, a CT scan showed the cancer in my bones. The tumor had spread from the lung to my spine, pelvis, femurs and liver. My case is not rare. About half the people diagnosed with lung cancer are in the advanced stages of the disease. By then, treatment offers little hope for a cure. Most of us diagnosed in stages 3 or 4 will die within five years. This is unacceptable. I'm 36. I'm married with two young children. I have things to do. My whole life is ahead of me. I didn't deserve cancer nobody does. Not at any age; not any type. I don't have the answers to try to reverse this scourge. I only know that until this disease gets the best of me, I have a responsibility to at least draw attention to it. The Pink Ribbon Campaign started somewhere, right? Someone got fired up enough to do something about breast cancer. Now it's my turn. I'll take the first swing for the team. November is our month. I ask for heightened public awareness. I ask for financial attention to research and diagnostic tests. I ask for tools for early detection. I ask the world to think twice before making an assumption that we caused our own cancer. My life could very easily be yours. I expect and encourage a collective outrage to bring about a "Rainbow Ribbon Campaign" in which all cancers get equal attention! Latone lives in Chili. Article appeared in the D&C November 2007 issue. Meaghan asks you to remember. Meaghan lost her personal battle to lung cancer. But the fight must go on. The best way to honor her fighting spirit and memory is to join the battle. Please support early detection for lung cancer in every way you can, including this year's Meaghan's Run 5K Race/Walk. Meaghan never gave up hope. Please help keep her goals and dreams alive. Lung Cancer...It s not just for smoker s anymore. Early Detection: The Key to Fighting Lung Cancer Today, there are no early diagnostic tools for lung cancer. By the time the disease is found, it's often in an advanced stage where treatment offers little hope for recovery. Age-Group Categories 14 & under & O ver Random prizes pulled from participant tags! Food/Prizes thanks to our generous sponsors!

10 TOP TEN SPORTS NUTRITION MYTHS By Deb Iovoli, MS,RD,CSSD,CDN Many runners are looking for ways to gain the competitive edge by changing their diet or using some type of ergogenic (performance enhancing) aid. There s no doubt nutrition is vital to a training plan. However, many sources of nutrition information in magazines, on the internet, even healthcare providers, and other sources of media may or may not be accurate. One of my pet peeves is hearing about some new fad diet book, supplement, or food that promises incredible results but the only incredible thing about it is the price. Here s my top ten nutrition myths debunked. 1. Train on an empty stomach to burn more fat. It is true you will burn fat as your energy source on an empty stomach but that is not what the body would prefer. It is not an efficient fuel source without the presence of carbohydrates. The more important issue is the fact that without food in your body, your training may suffer and you won t make gains. By ingesting food, you ll train harder and have more energy to complete your workout effectively. If weight loss is your goal, the amount of total calories burned and calories consumed in food is what really counts and you ll probably burn more with a good workout. 2. Recovery sports drinks and/or supplements are best after a run. The primary goal in recovery is to replace electrolytes and glycogen and aid in tissue repair. Whole foods are the least expensive option, just as effective, and you can be certain exactly what you are consuming. 3. Carbohydrates are evil. Healthy carbs are an important aspect to proper training and recovery. It is your primary fuel source (preferred by your body), needed for glycogen resynthesis, and provides an excellent source of fiber and nutrients. Many people simply eat too many and the wrong types. Studies show that people that consume more whole grains are actually leaner. 4. Fad diets keep the weight off. Many individuals swear by a certain diet whether it is Zone or Paleo or another fad and become defensive about them because it led to their weight loss success. The fact is, any sustainable change for the better in someone s diet will promote a healthy weight loss but no diet is superior to another. Some fad diets severely limit your food choices and may be difficult to adhere to and unrealistic for long periods of time. Also, some diets fail to provide all the proper amounts of nutrients. Choosing whole grains, fruits, vegetables, lean protein sources, low fat dairy products, and healthy fats in the right proportion along with appropriate timing in relation to training and staying away from the processed and fried food is the key. There s no magic diet! 5. Vitamin and mineral supplements give you energy. Vitamins and minerals are involved in the numerous processes of metabolism that create energy from food but do not provide energy themselves. Mega doses of any vitamin or mineral will not provide you with a boost of energy, even the B vitamins touted in many of the energy drinks. It s likely the caffeine or other stimulant that gives you a quick burst of energy. 6. Protein supplements are needed for gains in muscle mass. It is true you must consume a greater amount of protein if you wish to increase your muscle size. However, the small increase required is not likely to be more than you are already consuming since most Americans consume far more protein than they actually need. Any excess in protein more than your body can utilize for tissue growth and other functions will be stored as fat. To increase muscle mass you need extra calories, not protein, required for muscle weight gain. 7. Running will promote weight loss. Have you seen the variety of body shapes and sizes at races and marathons? Many runners believe they can eat whatever they want because they ran 5 miles that a.m. but then sit on the couch the rest of the day. The truth is; running burns calories and food will add calories. To lose weight, you must have a calorie deficit either through exercise, less food, or both. To change your body shape, weight training must also be a component in addition to a healthy nutrition plan.

11 8. Special supplements such as amino acids, bee pollen, ginseng, fat burners or nutraceuticals will aid in performance or weight loss. No scientific evidence exists to support these products. Unfortunately they can be sold as supplements, not regulated by the FDA, which could not only potentially harm you; you ll be wasting your money also. 9. Sugar should be avoided before training or competition. It is true your body may spike in glucose which typically would produce a subsequent low blood sugar without a mix of protein, fiber, or fat to slow the absorption. But studies show your body will utilize the sugar as energy quickly and the potential drop in glucose will not occur during exercise. An athlete not fueled will always perform worse than someone that is. 10. Sports drinks, gels, or sports bars are needed during or after all runs. Sometimes I see someone getting off the treadmill having completed 3 or 4 miles and they re chugging down a Gatorade. They may be consuming more calories than they burned. Some form of nutrition is needed of course during longer runs and postworkout. However, for anything under an hour and half, you ll just be adding extra sugar and calories to your diet which may negate any weight loss efforts. 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 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 15K 9.3 Miles May 23 Medved Lilac 10K 6.2 Miles June 10 Charlie McMullen Mile 1 Mile June 20 Medved 5K to Cure ALS 3.1 Miles July 3 Fleet Feet Firecracker 5 Mile 5 Miles July 24 Medved 10 Ugly Men 5K 3.1 Miles August 14 Jenny Kuzma Memorial Bergen 5K 3.1 Miles September 4 Fleet Feet Summerfest 12K 7.45 Miles October 16 Run for Hospice 5K 3.1 Miles November 25 Race with Grace 10K 6.2 Miles

13 The McMullen Mile Try It! The gold standard of running and fitness Thursday June 10, Nazareth College Track By Coach Mike Reif Today the mile distance or some variation of it is used as a fitness test in schools, the military and police academies. It is THE GLAMOUR EVENT at track meets, World Championships and the Olympics. It is the distance most runners use to calculate their pace for races or training runs. It is the distance that challenges both your speed and your endurance. And if you compete in running races, it s a distance you should run at least once a year for time just for the challenge of it and to see where you re at. It s such an important an event, it s a GRTC Rochester Runner of the year event. Actually, there are multiple races on the track since we group the contestants by seed times so everyone is running with folks about their ability level and/or age. So, this is an event you put on your calendar now, no matter how fast or slow you think you are. You ll have fun participating and help promote Track as part of the Greater Rochester TRACK Club. The McMullen Mile is a race run in memory of the late Charlie McMullen who arguably was one of Rochester s best runners ever. In the mid 1970's Charlie McMullen, who graduated Spencerport High School in 1969, broke the 4 minute barrier when he ran the mile in 3:56.4 in He had run many great races at the University of Missouri and was a national class masters runner in the 80' and 90's. He also won the Drake Relays marathon in a time of 2 hours and 15 minutes and 19 seconds in Charlie had an amazing range of distances he could race at world class levels, He was also a world class person throughout his life and worked as a Special Education Teacher in the Rochester City School District. Charlie was also a dedicated volunteer with the Special Olympics and earned a Lifetime Achievement award for his efforts. He was inducted into the Greater Rochester Track Club Hall of Fame in In 1998 along with brother Tim, Charlie led the Genesee Valley Harriers to their first of many USATF National Masters team and individual championships. Charlie died of cancer in August of This race serves to honor his pursuit of excellence in running and life as well as his positive spirit. By completing this race you will be a part of his legacy. If you have raced in a road race or done a hard workout sometime in the last year you can and should do this event. The McMullen Mile is an event of the Genesee Valley Harriers Running Club and is sponsored in collaboration with the Greater Rochester Track Club and Innovative Edge Sports. This year there will be 6-7 heats of the mile, perhaps more if the number of contestants requires that. We hope each heat has 20 or fewer runners. If more than 24 are registered for a heat we will split it up. Heats will be run in the following order at the approximate times: 6:15 - Men s and boys 8 minute mile or slower, 6:30 - Men s and boys faster than 8 minutes but not sub 4:45 for Open or 5:30 for Masters men. 6:45 - Women 6+ minutes and Elite Masters women 7:00 - Master s Elite Men Sub 5:30 mile 7:15 - Elite Women s sub 6 min. mile 7:30 - Elite Men s Race sub 4:45 mile In order to win prize money Open and Masters athletes must be in the designated heat to achieve that. e.g. Masters Men or Women must run in the Master s Elite heats in order to win that prize money (see entry form). Masters running in the Open Men or Women are eligible for Elite Open prize money if they run in those sections. The 2009 results are archived on the GRTC website: Gold, silver and bronze medals will be awarded to the top three in each 5 year age group at the end of the competition. All competitors will receive a Charlie McMullen Mile certificate of congratulations after they have completed their event. Honor Charlie with your participation. Send in your entry today!

14 The Genesee Valley Harriers in collaboration with The Greater Rochester Track Club CHARLIE MCMULLEN MILE present the Thursday night, June 10, at Nazareth College Track In the mid 1970's Charlie ran the mile in 3:56 & marathon in 2:15. He was a national class masters runner and world class person off the track. In 1998 he led GVH to it's first of over 25 national masters team championships East Avenue, Rochester, NY or enter via French Road near Monroe Ave. Campus Map at: A Rochester Runner of the Year Event Registration will begin at 5 PM. Electronic timing by Yen Timing. Heats will be run starting at 6 PM in the following order: SPONSORED BY: Slower Men (8+ minutes), Faster Men (Under 8 minutes), Women over 6 minutes, Elite Masters Men (Under 5:30 min.), Open Women (Under 6 min.), Elite Men (Under 4:45 min.) Age Groups: Male & Female 9 & Under, 10-14, 15-19, 20-24, 25-29, 35-39, 40-44, , 30-34, 60-64, , Awards: Quality sports apparel for your team, Awards to top three in each age group school, family or business Elite Men/Women: First place $100.00, Second place $75.00, Third place $50.00 (585) Masters Men/Women: First Place $50.00, Tee shirts - Hoodies - Hats - Screen Printing - Embroidery - Computer graphics - Promotional Items $25.00 Second Place $35.00, Third Place Race Application Entry fee is $15.00 if received by June 6 th. Day of Race Entry fee is $20.00 Athlete's Last Name First Name DOB AGE Address Phone _( ) Gender: Male Female Town/City State ZIP Estimate Mile Time: address: Check Appropriate Fees: Entry of $15.00 received by 6/7/ Total Enclosed: $ Entry of $20.00 on day of race $5.00 Race Tee shirt Other: Tee shirt (Optional for $5.00 if ordered in advance) Size: Small Medium Large XL Make Check payable to: Genesee Valley Harriers Send to: Mike Reif 65 Steele Rd. Victor, NY WAIVER & RELEASE FORM - (Athlete or parent must sign this form in order to run this event) The undersigned wishes to participate in the Charlie McMullen Mile running race (hereafter termed McMullen Mile ) fully understanding the inherent risks involved in running and knowingly accepting those risks. For myself, my heirs and legal representatives, I hereby release, indemnify and agree to hold harmless the Genesee Valley Harriers Running Club Inc., the Greater Rochester Track Club, Nazareth College, Innovative Edge Sports, including the race organizers, any member and their officers, directors, representatives, employees, agents, volunteers, participants and sponsors of and from any and all losses, costs, damages, claims, demands, rights and causes of action of whatever kind or nature, including reasonable attorney fees, and including any and all negligence claims or causes of action, which may arise and which result from illness, personal injuries, property damage, death or if any other damages or injuries not included herein, occurring during, or as a result of, my participation in the McMullen Mile. I am of legal age and fully competent, have read this Wavier and Release and fully understand it and, if not of legal age, that my parent or legal guardian has fully read the above Wavier and Release and understands it and that I am fully bound by their signature. I understand that my name, address, photograph, voice and/or likeness may be used in promotional or advertising or documentary materials of or by GVH or their licensees. I consent to such uses and waive any rights of privacy or publicity I may have in connection with those uses. Date: Signature of participant in ink required. Guardian required if participant is under age of 18 For more information contact Mike Reif via at: coachmr@rochester.rr.com or phone

15 The View from the Back to the Finish: Reflections before and during the Spring Forward race March 28th, By Steve Woodley Over 400 people from near and far amassed at this pond side villa in Mendon, New York to run in a race called the Spring Forward 15k. Their reasons for entering this roller coaster of inclines and downhills were for many varied and the same but they towed the green line together to start and finish a road race. Something that happens throughout towns and cities of America with more frequency than ever before. As I heard the words " runners ready " and tried to tell myself I didn't need that last bathroom stop, "goooooooo" pierced the morning air and my sneakers moved, the group surged and... It was at this moment that the circus tent stood before me, it's door flaps parted to reveal it's true inner structure. what transforms this race or any other into an experience, a happening. To be talked, texted, twittered and blogged about with family, friends, minutes, hours and days later as fond memories of pain, fun, and community. Volunteers, my sneaker clad friends, Volunteers. Those neon wearing saints of the sidelines is the reason we sign up, pay our money and circle the date on the calendar. They are like every adult person we ever looked up to as a child. They gently remind us to follow the rules. They hand us water and food with a smile and words of encouragement, " Good job runner! ". They stop traffic and allow us to cross roads safely. They give directions, support and care at a time when we need it most and they pick up after us when the day is done. They do so much for so many and at a blur pace. We see them only for seconds but the impression they leave on all of us is both fleeting and lasting. I ran under the roman like inflatable finish arch as my name was called, invoking a feeling of joyful satisfaction, my runner's high. My timing chip was removed and I once more became one with the mingling crowd of finishers,onlookers, family and friends. Thank-you all for a job well done! Till next we race... 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

16 Eclectic Runner continued from page 7... The Early Years: While I ve been on the metaphorical injured reserve list with a prolonged case of PFPS (patella-femoral pain syndrome), I ve had time to reflect on what I m missing. Part of that reflection has been to look back on the experiences and lessons learned in over 35 years of competitive running. A shelf full of training diaries covering most of those years has provided some real data to ground my rosy recollections. How I Became a Runner. I missed out on athletics in high school and college. There was no tradition of sports in my family and I had no reason to believe I might have some talent for endurance sports. My entry to sport came after college with a Schwinn Varsity ten-speed I bought for transportation in 1970 while living in Atlanta, GA. Cyclists I met on group rides with the local bike club encouraged me to do a Century Ride. Soon an imported road bike replaced the Varsity and a good friend talked me into trying a road race. That led to many more road races and time trials, working in a bike shop and in the summer of 1974, moving to Auburn, AL to manage a bike shop. I did my first running in the fall of 1973 and winter 1974 in a test of running as off-season cross training for cycling. That low-key approach to running changed later in 1974 when one of my cycling friends challenged me to join him in running a marathon. Marathons in the 1970s. Frank Shorter s gold medal win in the Munich Olympic Marathon in 1972 is frequently credited as the catalyst of the 1970 s running boom. Of course, it was bigger than just Shorter s gold medal at Munich in 1972 Kenny Moore finished 4 th and Jack Bacheler was 9 th. And four years later at Montreal, Shorter finished 2 nd and Don Kardong finished 4 th. America seemed to own the marathon in the 70s. Millions of Americans were inspired by these heroic feats and thousands of them took up the challenge of the marathon. Over time the marathon would morph into the mass migration charity runs that we know today. In the 1970s there were relatively few marathons and the fields in each were largely limited to serious runners. My first marathon was the 1974 Peach Bowl Marathon. The race time limit was 4 hours and when I finished it in 3:42, I was near the back of the field of about 120 finishers. The next year, when I finished in 2:55, I was the 53 rd of 119 finishers. For comparison, the same time in the Atlanta Marathon would have placed 15 th overall of 2155 finishers! The Boston Marathon introduced its first qualifying standard in 1970 to limit the field size. When I ran Boston in 1976 and 1977, the qualifying time was 3:00 and was further dropped to 2:50 in 1978 (today it s back up to a much easier 3:10). The 1976 official results from Boston only list the 1131 men and 28 women who finished in under 3:30. In 1978 the official time limit was extended to four hours and the record book lists 2219 men and 102 women as official finishers. The small number of women finishers reflects the fact that women were not allowed to enter the Boston Marathon officially until 1972 and, until the 1984 Los Angeles Games, the longest women s race in the Olympics was the 1500-meters. How did so many marathoners in the 70s manage to break three hours? My theory is that it mostly had to do with our goals and expectations. If you were a young man running marathons in the 70s, your goal after the first one was to break three hours. It was an achievable challenge and would qualify you for Boston. Some of your running friends had probably already done it or were also trying to do it. You expected to be able to do it and were willing to do the training to make it happen. Continued...

17 At 6PM Wednesday Nights On April 21st - Mendon Ponds Park May 19th - Webster Park June 16th - Ellison Park July 21th - Webster Park August 18th - Webster Park September 15th - Ellison Park Presented by Salomon $10/race or $45 for the Series 2210 Monroe Avenue Rochester, NY (585) Eclectic Runner... Road Races in the 1970s. It is perhaps a little dangerous to generalize from a single year and a single city but I found a 1977 Atlanta Track Club Road Race Schedule in my files. For March through December, the schedule listed 20 events, most with two or more race distances, but without even one 5k among them. Instead the schedule offered a eclectic mix of race distances, many of which are not available today: 4 miles, 5 miles, 6 miles, 10k, 7 miles, 8 miles, 9 miles, 15k, 10 miles, 20k, half marathon, 25k, 30k and 20 miles. Race entry fees were $1 except for the July 4 th Peachtree Road Race. I ran in the 1976 edition of the Peachtree Road Race. That year the race hit the big time (as befits a premium $2 entry fee). When most races in Atlanta had only a few hundred runners, Peachtree had 2,300 and Olympian Don Kardong won. The following year the field swelled to 6,500 and in 1980 the entries had to be limited to 25,000. Note, unlike today, almost all of the road races available to a runner in the 1970s were promoted by track clubs to provide sporting opportunities for runners, not to raise money for a charity. Eight Weeks to a First Marathon. As I mentioned above, in 1974 one of my cycling buddies challenged me to join him in running the Peach Bowl Marathon in December. During the summer cycling season my running cross training averaged only 5 to 7 miles per week. After a final bike race at the end of October, I had only eight weeks to get ready for the marathon. At it turned out, when you have an endurance base built in four years of cycling and you re 29 years old, it can be done. My weekly mileages for those eight weeks before a race week taper are listed in the table below. Week Miles Despite the minimal running mileage, my first marathon was fairly easy to complete in 3:42 and left me wanting to do another one with better preparation. Continued on page The dirtiest cheapest time you ll have on Dirt Race Information at or

18 Celebrate? by Bill Murphy What do you do right after a 5 mile race on Saturday when you are preparing for a marathon 5 weeks away? Right! You head off to do another longer race. That is why, immediately after Johnny s Runnin of the Green, I hopped in my car and headed for Rock Hill, a small town near the Catskills, about a 4-hour drive from Rochester. There, on Sunday morning, I hoped to compete in the 7th Annual Celebrate Life Half Marathon. A record number of 617 people had signed up to run or walk the half marathon. Since the race was held to benefit cancer patients in the Rock Hill area, cancer survivors were given special recognition. All participants received windbreakers and goodie bags containing sports bars, fruit pastries, rice, soap, notebooks, and sundry other items. But getting to the starting line proved to be quite a challenge. I managed to get to my hotel the night before without incident, except for three stops to exercise stiff legs. At the hotel, I pulled out my computer to dash off a few s and in the process the internet goes down. I would have called the lobby and complained except the phone went out too. So I turned on the TV and watch it for a minute and then the lights went out! I sat there in the dark wondering what to do but then the power came back on. However, the lights kept going from bright to dim and back again. So I hurried up to get everything ready for the race while I had some light. I was brushing my teeth when in mid-stroke the power went out again. It came back on again and I finished getting ready for the race and bed. I turned the TV on and the captioning was on (I couldn't turn it off). The captions alternated between English, Spanish, and gibberish. But I did manage to get a newscast on the weather channel. The area was experiencing high gusts of winds (over 60 mph), downed power and phone lines, and flooding. Maybe the howling wind, torrential rains, and distance sirens outside the hotel would have given me a clue. The TV then went dead again and I went to bed. What a wonderful way to spend a race eve! The next day I woke up in the gloom wondering what time it was. The hotel clock was flashing red, and the TV and internet were still dead. So I turned to my watch, and the face showed nothing! The battery had died during the night and my only alarm failed. So I dug my backup watch out of my bag and found that I was only a few minutes late in getting up. I quickly got ready and headed to the start. I was hoping the weather would be as warm and dry as Johnny's Runnin' of the Green. No such luck. During the race, the temperature would never get out of the 30s and the rain would oscillate between a drizzle and a downpour. The race started and ended near the Lodge at Rock Hill. As I neared the lodge, I had the chance to cheer on the walkers who started an hour and half early. My start was with the slow runners, a half hour before the official start. The course itself is something of a dumbbell shape, where you run around two lakes (Lake Louise Marie and Wolf Lake) and the road between them. Continued next page... We re Back!! The 31st Apple Derby/Merkel 5 Mile Run During Apple Fest weekend Race Starts and finishes at Hilton High School Race Date: October 2nd at 9:00a.m. Sharp! Cost is $10.00 pre-registration, $15.00 day of race 8 different male and female age categories; trophies awarded to the top 2 finishers, male and female, in each age category. Also included in this race are the Roger Messenger Masters Awards presented to the top Male & Female Masters finisher. Course Records: 2004-Ryan Pauling (24:46), 2003-Laura Bloedorn (28:53) Questions? Call Hilton-Parma

19 Hey, everybody: The Boilermaker Bus is Back!.. Don t be like this guy! (Get ON the bus.) Yes, Rochester, the Bus-for-the-Run is returning! GRTC and Fleet Feet Sports are doing it again. We are sponsoring a bus trip to Utica specifically for runners, and their families, who want to experience the Boilermaker 15K, on Sunday, July 11, You get to enjoy the race while leaving the driving to someone else! More importantly, you get to enjoy the best post-race party on Earth. Watch this space for registration details! The shoulders of the roads on the course were streams. In few places the road itself was the stream. No dry feet allowed in this race. But the wind was gentler than the night before, it only gusted to over 30. Runners needed to watch out for fallen branches and other debris. The course terrain proved to be extremely hilly, but the location was very rural, with scenic views of the two frozen lakes. The support along the course was outstanding. They had two water stops which acted like four, since you passed each stop twice. There was also a gel station at the half-way point. Police and ambulance passed me several times as they patrolled the course. Mile markers were prominently displayed, along with the name of a runner on each marker. If you saw your name you won a prize. Looking for your name on the marker was a great incentive to push through the next mile. On the downside, when I saw my name on a mile marker, I slowed down to make sure it was real. It was and I won a free pair of ASICS running shoes! I finished in a horrible 3:46:13, only to be told that they ran out of food. The runner who told me this had just finished before me, and she was smiling about it! It seems that the undaunted race directors just passed out vouchers for dinner at local restaurants to all the runners who missed the food. But I was just happy to have warm dry clothes and a drink or two of water. I had the clothes in the car and they had plenty to drink (water, coffee, tea, various flavors of Gatorade, and gallons of beer). The next day I woke up to find my name omitted from the official results. Oh joy! Maybe I was hallucinating. A quick to the race directors, however, quickly fixed the problem. In fact the two race directors (Myriam Loor and Kathleen Rifkin) should receive high praise for putting on the race under such difficult circumstances. Despite (or maybe because of) the perils, this race is another great reason for runners to celebrate life. (url: The difference between a runner and a jogger is an entry blank. -George Sheehan

20 Spring Forward Distance Run 15K March 28, WOMEN 1. Karen Blodgett 58:35 2. Jennifer Rea 1:02:47 3. Rebecca Duberry 1:03:09 4. Jen Malik 1:04:01 5. Beth DeCiantis 1:04:34 6. Michelle Weiler 1:04:35 7. Christina devries 1:06:02 8. Holly M. Reynolds 1:06:16 9. Laura Feller 1:07: Anna Fox 1:07:58 MEN 1. Neal Holtschulte 48:05 2. Mark Andrews 48:31 3. Dave Bradshaw 48:56 4. Derrick Jones 50:13 5. Ryan Pauling 50:39 6. Zach Miller 50:59 7. Mike Insler 53:18 8. Travis Earley 53:28 9. Dan Burnett 54: Marcus Gage 54:47

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22 LYONS ELKS 5K WALK/RUN RACE SUNDAY JUNE 6, Walkers start time 1:00 pm Runners start time 1:15 pm REGISTRATION: 11:00 a.m. at the Lyons Elks Lodge, Church Street, Lyons, New York ENTRY FEES: $15.00 for early entry fee, $18.00 on the day of race. T-shirts guaranteed to all pre - registrants. AWARDS AND PRIZES: There will be no duplications of awards. Medals will be awarded to the top three finishers in each age/gender group for the runners. Walkers will receive 1 st, 2 nd and 3 rd for each gender group. Elk s members: there will be awards for the fastest Elk and fastest Elk team (consisting of 3 members). Age groups are: <14; 15-19; 20-29; 30-39; 40-49; 50-59; 60-69; 70+. No age groups for walkers. PROCEEDS: All net proceeds will benefit UNITED CEREBRAL PALSY COURSE: The starting line is at the corner of Church and William Street and takes you through the paved streets and roads of Lyons. The race will end at the front steps of the Lyons Elks Club. WATER: will be available on the course and at the finish line. Refreshments and the awards await the participants at the Elks Lodge. REGISTRATION (please print) runner: walker: Last Name: First Name: Sex: Address: City/State: Zip Code: Telephone: Shirt Size: L XL Age: Waiver: I acknowledge that running a 5K road race is a potentially hazardous activity. I should not enter unless I am medically able and properly trained. I agree to abide by any 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, for myself, and anyone entitled to act on my behalf including my heirs and successors, waive and release the Town and Village of Lyons, the Lyons Elks Lodge #869, volunteers associated with the race, their respective representatives and successors, from all claims of liabilities of any kind arising from my participation in this event. Signature: Date: Parent's Signature (if under 18): Please make checks payable to: LYONS ELKS 5K RACE mail to: Lyons Elks 5K Race, PO Box 366, Lyons, NY Registration can also be made by ing lyonselksrace@gmail.com

23 Eclectic Runner continued from page 17 Two Sports, Two Seasons. As shown in the accompanying chart, through the winter and spring of 1975 I continued running about 20 miles per week as cross training while my cycling increased to about 200 miles per week in March and to the range for the primary summer racing season. The diversion to run the first marathon in the fall of 1974 and the running cross training continued through March appeared to help my cycling. My race performances were at least equal to those of 1974 and I set personal bests in 25-mile time trials in May and again in early September. I then successfully shifted almost completely to marathon training going from 0 to 85 miles per week in eight weeks and continuing to average 85 miles per week for the eight weeks before the 1975 Peach Bowl Marathon. I ran 47 minutes faster than the year before (2:55:16 for 53 rd out of 119 finishers). As can be seen in the graph, it is quite possible to have strong racing reasons in two sports in one year. And, if one comes out of the cycling season at a high level of aerobic fitness, it is quite possible to run a fast marathon on only 16 weeks training... 8 weeks to build up to an adequate weekly mileage and 8 more weeks to get race fit. Totals for 1975: 8,933 miles cycling, 1,481 miles running Running Takes Over. My 2:55:16 finish in my second marathon did three things: 1) got me into the top half of the field, 2) qualified me for the Boston Marathon and 3) hooked me on running as my primary sport. The lure of running Boston kept me running through the winter and early spring of I backed up the Peach Bowl result with a 2:59 in the hilly Stone Mountain Marathon in February. At Boston, it was over 90 degrees at the start in Hopkinton and, in hindsight, I feel pretty good about the 3:02 I ran that day. I then had a final and abbreviated 15-week cycling season before again ramping up the running in early August. After a rapid build up, I averaged 86 miles per week for the eight weeks before the AAU National Championship Marathon in Crawley, LA where I set my all-time marathon PR with a 2:50:08 for 50 th place of 411 finishers. Totals for 1976: 3,060 miles cycling, 3031 miles running Training without a Plan. In the beginning about all I knew about training for a marathon was one simple fact: the top guys ran well over 100 miles per week. One hundred miles in a week takes just over 14 miles per day assuming no days off. Running was considered to be 8 minute pace or better. If you went slower, that was jogging and you didn t want to be called a jogger. So my basic routine evolved run every day, frequently running twice a day to get in enough miles each day to stay on schedule to complete 90 to 100 miles each week, doing every run at the same pace and working hard to get all of those miles under 8 minutes per mile. Speed work came from shorter races run every couple weeks. Easy days or rest days had no part in the routine I cut back only when forced to by fatigue, illness or injury. For Want of a Coach. When you love something, it is all too easy to overdo it. Over the eight weeks between the National Championship Marathon and the Peach Bowl Marathon I ran five races while still maintaining an average of 85 miles per week. Those races weren t controlled workouts; I ran personal bests for 10k, the half marathon and 20 miles. By the time I got to the season-ending Peach Bowl Marathon, I was well past my peak and had to dig deep to get through the race in 2:53:55, a slight improvement on the year before that came at a high price. Continued on page 25...

24 Save the Date & Prepare for Take-off! Saturday, June 26th, at the Greater Rochester International Airport Back again by popular demand! The Airport 5K returns to give you another exciting opportunity to run (or walk) down an actual airport runway while at the same time supporting the Lifetime Assistance Foundation. Proceeds from the event benefit the programs and services for children and adults with developmental disabilities. Your support truly makes a difference. Airport 5K & Runway Walk: Join family, friends and co-workers for an invigorating RUN or leisurely WALK on an actual runway at the Greater Rochester International Airport. Closed to air traffic during this event, the runway will feature many interesting exhibits along its course. Among these will be 98PXY, the U.S. Army National Guard, the U.S. Marine Corps Reserve, Monroe County Mounted Patrol & Canine Unit, antique airplanes, the Seneca Park Zoo Wegman s Zoomobile, cheerleaders, Children s ID Unit, Fire Prevention Trailer and much, much more. To wrap up the day, plan on attending the landing party where there will be plenty of food & beverages for everyone. Check in time for the 5K Run and Runway Walk is at 7:30-8:45 am with the Walk/Run beginning at 9:00 am. 5K Race: The Registration Fee will be $17.00 through June 23,. You can register via mail, in person at Medved Running and Walking Outfitters (3400 Monroe Avenue) or on line (on line registration ends on June 23rd). After June 23rd, the entry fee will be $ Pre Race Packet Pick Up: will be held at Medved on Friday, June 25th from 10 am to 5 pm. You can register and/or pick up your race packet at the store. Race Day Registration and Packet Pick Up: will be held at the airport from 7:30 am through 8:45 am with the race starting promptly at 9 am. If you submit pledges totaling over $50 we will waive your registration fee. Runway Walk: There are no fees to register as a walker for this race! We ask all walkers donate or raise at least $30 (not mandatory). To raise money either make a one-time donation of $30 or more, or collect pledges (download and print the offline pledge form on the website). Kids Fun Run: Children 12 and under are invited to participate in a Fun Run. Prizes will be given to the winners and everyone will receive a finishing ribbon and goodie bag. The Fun Run begins at 10:00 AM. Entry fee is $5. Parking: Visit for directions. Please note: There is no access to the race from the airport terminals. For Further Information: Please contact Kathy Miller at (585) ; Fax (585) ; or kathy.miller@lifetimeassistance.org Prizes Prizes Prizes And many great give-a-ways! Prizes for the 5K Race: Top 3 male & female overall winners will receive cash awards of $200, $100 & $75 Age group awards will be presented for the 1st, 2nd, & 3rd place male and female runners in each age group Prizes for the top fundraisers participating in the walk: 1st place top fundraiser 2nd place top fundraiser Team competition Child under 12 years of age Winners must be present to collect awards To Register: Fill out form below or register online: Fill out form below and mail with your check to the Lifetime Assistance Foundation, 425 Paul Road, Rochester, NY AIRPoRT 5K ReGISTRATIon FoRM (Please fill in form completely.) Please register me for: 5K Race Runway Walk Kids Fun Run Name: Address/City/State/Zip: Phone (H): Phone (W): Fax #: Address: Adult T-shirt Size for Race and Walk participants: Small Medium Large Extra Large Walker s Fundraising Goal: $ Runner s Age on race day: Gender: Male Female Mail this form with your check to: Lifetime Assistance Foundation 425 Paul Road Rochester, NY 14624