REPORT
President Don Yeaton 736-4610 Vice President Judi Rogers 332-1350 Vice President Diane
Casselberry 749-2875 Vice
President/Apparel and Uniforms Kate Collopy 868-1774 Vice
President/Misc. Affairs Janet Glazier 743-4558 Vice
President/Grand Prix and Membership Paul Lindsay 942-5482 Next Club
Meeting: 6:00pm for fun run Wednesday, August 21, 2007 Location: (see web site for directions:
www.rochesterrunners.com) Activity: “Handicap Run” (a.k.a. “I Beat Nathan Huppe” race). See newsletter for details. Secretary Walter Shyska 463-5829 Webmaster Scott Rowe 740-7471 Publicity
Director Mary Ulinski 740-8483 Race Director Dave Abbett Newsletter
Editor Alison Black 860-4190 Treasurer Darryl Cauchon 692-5828
President’s Corner
Don Yeaton
President’s Corner
Don Yeaton
“30th
What is the most crowded race you have ever been a part of? Where the field never thinned out and even the finish was congested? Perhaps if you were part of the 100th Boston Marathon with its 38,000 runners, you might vote for that race in 1996. But when you put 12,500 runners on a 15K – 9.3 mile course, it is quite an event! The Utica Boilermaker 15K has often been a race that your finishing time is affected very much by your proximity to the starting line. Even though it is a “chip”, the father back you start, the more mass of humanity you must face on your way to the finish. If you like passing people, this race gives you plenty of opportunity.
This might sound like a complaint, but it is not. This is just part of the Boilermaker experience and after you have run the race a few times, you learn how to deal with this. Back in 2001, I lost my chip the day before the race. It had fallen out of one of the rear side windows of my Chevy Sprint en route from the Expo to the motel. On Sunday morning before the race, I was issued a new bib number and chip and moved up 4000 places closer to the front. I ran my PR that day in 69 minutes and it was the only time that I ever beat Dan DeFrees on this course.
Britt, Schuman, Mary Ulinski, Judy Brenner, Dan DeFrees and I got to be part of the 30th anniversary celebration of the Boilermaker 15K. We all had a fantastic time and Britt, Mary and Judy were all impressed with level of organization the Boilermaker displays. It ought to be good – they’ve been doing an outstanding job for the past 29 years!
In case you missed the news, Britt was the first NH finisher in 1:11 and Judy won her 70+ age group and beat her nearest competitor by 8 minutes!! (Judy is already making plans to go out again next year!) I ran a 1:28:05 – a 5 minute improvement over my ’06 time coming off my Achilles injury. To give you an idea of the size of the field, it took me nearly 10 minutes to get top the starting mat and my first mile was a pedestrian 9:49. There were just so many people, you just couldn’t get through them! By the time I reached the golf course after mile 3, I finally made up some time by passing people on the grass on the right going up and on the grass on the left going down.
At the finish, we all met under Dan DeFree’s tree at the rear of the parking lot of the F.X. Matt Brewery, where the huge post race party is held. About 10:30 AM, after the playing of the national anthem, there is a fly over by two F-16 fighters and fireworks off the roof of the brewery – pretty cool and it always gives me goosebumps!
These are the Rochester Runner’s who have conquered the Boilermaker to date: Dan DeFrees (all 30 of them!), Herb Taylor, Nathan Huppe, Craig Stephan, Kevin Scott, Scott Rowe, Britt Schuman, Mary Ulinski, Judy Brenner and myself. Next year maybe you?? – think about it!
Many of you
are aware that since Dave McGillivray (race director of the Boston Marathon)
was age 12, he has run his age in miles on his birthday. I thought that was
such a neat idea that when I turned 50 back in 2001, I ran a 50K (I wasn’t ready
for 50 miles yet!) from
Now that my injuries are better, I decided to try a 56K for my 56th birthday on Saturday, July 14, 2007. I left Care Pharmacy in Rochester at 5:45 AM and started off this trek by running most of the old Firemen’s Four Mile course, since I needed to add an extra 6K to the already mapped out 50K course. I began as I did 6 years ago by running for 8 minutes and walking for 2 minutes and walking the big hills to save energy.
The weather? WOW – what a great day! It was almost a repeat of that July 14th back in 2001. It was sunny and got to be warm, but the humidity was low and it was just a great summer day for a looong run.
Six years and about 15 extra pounds definitely make this edition a lot slower than 2001, but the feeling of accomplishment was the same. Last time my legs didn’t begin to tire until about mile 28 – this time it happened a lot sooner and I had to do a lot more walking once I reached York. The only mishap – I lost my cell phone on Route 91 somewhere around that steep left hand S curve about ˝ mile before Route 1. I had to backtrack about ˝ mile to find it in perfect shape on the side of the road. That little detour cost me about 15 minutes!
The bottom
line: in 2001, the 50K (31 miles) only took me 5:14 – in 2007, this 53K (32.8
miles) took me 7:11:09. I decided to forgo that last 3K that would have
required one more loop past the Nubble Light to finish at Short Sands. My
hamstrings were so tight that I saw no point in walking that last 2 miles. So
instead of Short Sands being my finish line, it was the ball field on
My reward for this day’s work – after Barb picked me up, we stopped at Newick’s in Dover Point for my free birthday lunch. Salty French fries and haddock was just what I needed to finish off a great run!!
August Club Meeting
Don Yeaton
At
our August 21st meeting, we will meet at our normal location on
Paul Lindsay will figure
out our handicaps so the slower runners will start first and the faster runners
last
and see who gets to the
finish first!! We call this the “I Beat
Nathan Huppe Race” since Dan DeFrees
was one of several
runners who beat Nathan to the finish and made up a t-shirt to prove it!! Once again
the run will begin at
6:00 PM with ice cream and a short meeting to follow.
Thank you from the Randalls
Thanks
to all the
Bob
and Mary Ann Randall
Directors
Members;
RR Mailbag: training strategies [other
members are encouraged to send in their thoughts, too]
Paul Lindsay
Don and Paul, I was
beaming with excitement for about 12 hours after the Milton 10K race last night
because I had run a fairly good race (9:30 pace). However, my glee dissipated once I realized
two things:
I ran a 10K race in
Plympton recently with a 9:19 (or 9:17, can’t remember) pace. That course wasn’t certified, so it’s
possible that affected the time but it is doubtful.
I pushed myself to the
limit in the
Do you think that
speed workouts at the track would help?
I can’t make it up to
It’s interesting
because when I train on my own, I am VERY slow (typically 10-something pace,
often very close to 11) but then when I get to a race something kicks in and I
can speed up significantly. I know this
is true for most people but the difference for me seems to be very significant
(1+ minute per mile).
Anyway, if you have
any advice about how I can work on speed I would appreciate it. There are lots of articles I can and will
read but it’s always most helpful to me to get advice from running friends.
Thanks! … Alison
Hi Alison, don't get discouraged! You are doing very well and should feel good
about your time in
I would not put any significance on a fast time on a
non-certified course. The distances can
be substantially off, enough to make a big difference in finish times. I have seen times for talented and consistent
veteran runners like Bob Randall on non-certified courses that are way out of
line with all his other races. I have
tried to measure routes with a car odometer and found that readings from two
different cars can differ by as much as a couple of tenths over 5 or 6
miles. If you read the course
certification manual at the USATF website you will appreciate the rigor of
their method and the accuracy of certified courses.
It seems perfectly normal for me for race pace to be at
least a minute per mile faster than even a brisk training pace (it's always
that way with me). It must be the
adrenaline or mob psychology or something like that. I have to hustle to get my average training
pace down to about 7:30-7:45 from the more comfortable 8:00+, and yet I managed
6:34 at the Market Square 10K last weekend (believe me, I was huffing and
puffing, too, chasing those speed points!).
It also takes time to bring race times down--many months of
hard work. When I started racing 10 1/2
years ago I figured that I could soon get down under 20:00 for a 5K. Well, I did it, but it took me a good year
and a half. You are still
improving. It's not only getting down to
race weight, but also a matter of more long-term physiological training of the
muscles.
Yes, I believe that track work can improve your times. I have shied away from track workouts because
of my history of injuries, but am planning on a 10-week track regime this fall
leading up to my goal race for the year (the Seacoast Half). A few years ago both you and I were showing
up at the Spaulding track (including one rainy night when we were the only
two!) and our race times in those days were some of our best. Another year I was doing the RR track
workouts in the spring and it led to one of my best races ever (my only
asterisk).
I put a lot of stock in tempo runs. Once a week, after warming up for about 2
miles at an easy pace, I push pretty hard for 3 miles, about 10 seconds per
mile slower than 10K race pace, and finish up with an easy mile. I do this where there are pavement marks for
the miles of a certified race course, so I know the exact distance and
pace. I figure that this regimen is
easier to sustain over the long haul without risking overdoing it and getting
injured.
Keep up the good running! … Paul
Bill Luti Race Summary
Don Yeaton
[Editor’s Note: I did not include all of the pictures that Don
sent me but I have included one from each event.]
Hi
everyone,
Here are the pictures from the 40th Bill Luti 5 Mile Road Race on July 21st as
well as several from our bike/run relay on July 17th and some of me at the
start and end of my 53K birthday run to
We had 24 RR's who raced at Bill Luti and 14 of you scored points. This was
Peggy Taylor's first NHGP race and she scored 1 point her first time out. We
finished 4th overall in the team competition w/ 84 points. Granite Sate Racing
Team won w/ 123 points, Gate City Striders had 122 and Greater Derry Track Club
was 3rd w/ 105 points. Thanks to all of you came and gave it your all!!
Don
at Nubble Light Janet at bike/run event RRs at Bill Luti race
GRAND
PRIX TEAM POINT TOTALS FOR TEAM RR at Bill Luti Race
Name
Age Sex Race# City/state
Team Pts
======================== === === ===== ======================= ==== ===
Team =
RR
Ken
Houle
60 M 111
Milton
NH
RR 10
John
Tuttle
50 M
417 Alton
NH
RR 10
Sinthy Kounlasa 51 F 175 Dover
NH
RR 9
Scott
Rowe
32 M
6 Dover NH
RR 9
Nathan
Huppe
27 M
1 Dover
NH
RR 8
Judi
Lemaire
55 F
53 Wolfeboro
NH RR
6
Paul
Lindsay
59 M 155
Northwood
NH RR 6
Mary
Ulinski
62 F 149
Dover
NH
RR 5
Walter
Shyska
61 M 151 Dover
NH
RR 5
Dan Poliquin
41 M 349
Dover
NH
RR 5
Judy
Brenner
70 F 141 Brookfield
NH RR
4
Diane
Levesque 54 F 164 Rochester
NH RR
4
Don Foley
40 M 351
Pembroke
NH RR
2
Peggy
Taylor
41 F 217 Barrington
NH RR
1
84
Number listed: 14
Western States 100 Mile Endurance Run
In 1974 a rider in the Western
States 100 Mile Endurance ride decided to cover the distance on foot because
his horse was lame. The rider, Gordon Ansleigh went on to finish the tough race
over single track trails in the
After qualifying and then getting picked by lottery, I earned a spot in the 2007 event. Western States is the most famous and most competitive of ultramarathons and I looked forward to the run with the same eagerness I felt before my first Boston Marathon. Training went well in the late winter and early spring. I started feeling confident and started bragging about my fitness to any ultrarunning friends who were kind enough to listen. 10 weeks before the race I went out for a five hour trail run and came back exhausted, but happy with my effort. I lied down for a quick nap, stood up, took one step, and felt something “pop” in my left ankle/heel area. The final diagnosis was stress fractures of the heel bone. My dreams of a 2007 Western States finish weren’t over, though. I could hike on soft trails and I could bike. So I did those two activities for the next ten weeks determined to toe the line at Western States anyway. On race day I would mix hiking and jogging until race officials pulled me for not making a time cut off.
A few minutes before five o’clock in the morning of June 28th, I strolled among the nervous runners feeling calm and happy. I hadn’t run more than a few steps in ten weeks. Chances were I would get pulled at the first time cut off at Red Star Ridge, 16 miles into the race. Then I could go back to the hotel, enjoy some sleep, and then go watch the finishers come in throughout the night. I had my small waist pack on with GU and a water bottle as I stood at the back of the starting field. My friend/crew/pacer B.J. asked why I wasn’t going to carry more than one bottle. I admitted that I probably should at least go in with the attitude that I was taking this seriously. I sent him back to the hotel room at a sprint to get my hand held bottle. He made it back to the starting area with my bottle with 20 seconds to spare.
Off we went with an immediate 3 mile climb of over 3000 feet in elevation gain to an elevation of over 8000 feet. Most runners walked this stretch and even those that ran weren’t going very fast. I wasn’t in last place! In fact I was working my way up through the pack. Many runners commented on my fast uphill hiking. Then we got to the top and everyone started running as I continued at a fast hike. I moved back through the pack towards the back. Before I had worked my way to the very back, we hit another climb and I started threading my way back up into the middle of the pack. And so it went through the early hours of the morning. I passed and was passed by the same runners over and over and over again.
When we hit trail that was flat or gently downhill, I ran. I had no pain and felt like I wasn’t doing any damage as long as the trail was soft and it wasn’t uphill or steeply downhill. I hit the first time cut off with about an hour to spare. Suddenly it occurred to me that I could finish this thing! Through the day we climbed to the top of rocky barren mountains, descended into beautiful lush green valleys, and covered mile after mile of dry dusty trail. I remembered something Grete Waitz had said about finishing your first marathon. She said the correct pace was to “hurry slowly.” I have run dozens of marathons and ultras, but this first time advice felt right so that’s what I did. I hurried slowly.
In the valleys temperatures soared into the nineties. I consoled myself with the thought, “yes, but it’s a dry heat” which amused me to no end. The first point BJ could meet me was at Robinson Flat just before mile 30. I asked him to put on some sunscreen for me while volunteers re-filled my bottles and catered to my every need. Here I was in the back of the pack and everyone at the aid station treated my effort as seriously as they treated the front runners.
The hours and miles passed and I traveled along feeling happy and thankful for this wonderful opportunity. Somewhere along the way I passed a tall bearded gentleman. I noticed his race number, zero. It was Gordon Ansleigh himself. We exchanged a few words. He told me my ten weeks off from running sounded like a good taper to him. BJ faithfully stayed awake and beat me to almost every one of the crew stations he planned to be at. I could tell by the way he and the other crews looked that this was not an easy race to crew.
Around 11PM I had my usual energy crash. Usually I am closer to the end of the race by 11PM when this tends to happen to me. This time I was only a little over 70 miles into the race. I have never felt so discouraged. I wanted to lie down and sleep and I said so to the kind older gentleman who was manning the small 2-man attended card table in the middle of the woods that they called Peachstone Aid station. He gave me a pep talk like I have never had before. “You WILL take some of this cold greasy pizza in your hand and start walking toward the river crossing. When you get to the river and wade across, it WILL wake you up and refresh you. You WILL keep going. You WILL feel like running again when the sun comes up. You WILL finish in around 28 hours. Now get going.” It sounded like I didn’t have a choice in the matter so I did what he said and he was right about everything.
With
three miles to go, BJ joined me at No Hands Bridge. He entertained me with
stories of how difficult it had been to reach
the crew stations, driving over winding dirt roads with switchbacks and
steep drop offs and then hiking for
miles over rough trails carrying everything he thought I could possibly
need. He had parked at the finish and
run in to meet me to pace for the last miles. The last few miles of a hundred
mile run usually feel like a marathon, but we jogged along chatting. Before I
knew it we popped out of the woods and found ourselves on a paved road. We were
in
People
lined the streets in lawn chairs with lists of runners and their numbers in
their hands. Someone called out “
The 2007
Paul
Lindsay
17Jul07 RRGP update: This update includes the Firecracker 5K in
Andover N.H., Moxie Day 5K in Lisbon Falls Me., Mt. Ascutney 3.8 mile in Vt.,
and Harbour Trail 5K in Portsmouth.
Congratulations to Harbour Trail winner Nathan Huppe in a field
of more than 1,000 runners, where the group winners included John
Tuttle, Ken Houle, Sin Kounlasa, and Bob Randall. Chris Apkarian and Ken Houle
both ran faster than their national age-group performance standards in that
race. Brian Geiger earned
“Mountain Goat” status and an entry into next year’s Mt. Washington race for
completing all six races in this year’s New England Mountain series. RRs who ran their best races in at least the
past year and set new RRGP baselines were Nathan Huppe, Norman Steigler III,
George Stevens, Michael Richardson, and Bob Randall. S=speed
points, D=distance points, t=team points, T=total points, and n=number
of races. Send corrections, questions,
and comments to bplindsay@hotmail.com.
For a detailed explanation of the RRGP, visit rochesterrunners.com. Join
Team RR this Saturday (the 21st) at the Bill Luti 8K in
|
S |
D |
t |
T |
n |
|
S |
D |
t |
T |
n |
|
S |
D |
t |
T |
n |
|
|
11 |
59 |
6 |
76 |
21 |
Sin Kounlasa |
10 |
28 |
0 |
38 |
7 |
Mark Galarneau |
4 |
8 |
0 |
12 |
2 |
Janet Glazier |
|
18 |
52 |
3 |
73 |
18 |
Alison Black |
5 |
33 |
0 |
38 |
7 |
John Tuttle |
3 |
8 |
0 |
11 |
2 |
Rick Collopy |
|
20 |
50 |
0 |
70 |
14 |
Britt Schuman |
3 |
35 |
0 |
38 |
6 |
Laura Harding |
3 |
8 |
0 |
11 |
2 |
Colin Johnson |
|
12 |
49 |
6 |
67 |
13 |
Bob Rondeau |
0 |
37 |
0 |
37 |
8 |
Don Norris |
0 |
11 |
0 |
11 |
2 |
Peter Whitten |
|
10 |
56 |
0 |
66 |
14 |
Dan Poliquin |
11 |
25 |
0 |
36 |
6 |
Joe Boyle |
0 |
11 |
0 |
11 |
3 |
Andy Schachat |
|
20 |
42 |
0 |
62 |
9 |
Michael Richardson |
0 |
33 |
3 |
36 |
7 |
Mike Andrews |
3 |
7 |
0 |
10 |
1 |
Amy Barr |
|
10 |
52 |
0 |
62 |
13 |
Walter Shyska |
7 |
28 |
0 |
35 |
6 |
Lisa Houle |
2 |
8 |
0 |
10 |
2 |
Mark Chrusz |
|
9 |
44 |
6 |
59 |
11 |
Brian Geiger |
5 |
30 |
0 |
35 |
6 |
Jeannette
Lindsay |
0 |
10 |
0 |
10 |
1 |
|
|
17 |
41 |
0 |
58 |
11 |
Jack Collopy |
3 |
31 |
0 |
34 |
6 |
Mike Amero |
1 |
8 |
0 |
9 |
2 |
Stephen Estabrook |
|
4 |
54 |
0 |
58 |
12 |
Kevin Scott |
5 |
28 |
0 |
33 |
6 |
Jennifer Johnson |
1 |
8 |
0 |
9 |
2 |
Rhiannon Amero |
|
8 |
49 |
0 |
57 |
10 |
Lori Scott |
4 |
27 |
0 |
31 |
6 |
Sue Littlefield |
0 |
9 |
0 |
9 |
2 |
Mike Dubois |
|
9 |
47 |
0 |
56 |
12 |
Clayton Lewis |
3 |
28 |
0 |
31 |
6 |
Dave Rosania |
0 |
8 |
0 |
8 |
2 |
Karen Norris |
|
3 |
53 |
0 |
56 |
13 |
Judy Brenner |
3 |
28 |
0 |
31 |
5 |
Joe Harding |
0 |
8 |
0 |
8 |
2 |
Armida Geiger |
|
3 |
50 |
0 |
53 |
22 |
Diane Levesque |
9 |
21 |
0 |
30 |
5 |
Chris Apkarian |
0 |
8 |
0 |
8 |
2 |
Amy Lindsay |
|
3 |
50 |
0 |
53 |
12 |
Darryl Cauchon |
6 |
23 |
0 |
29 |
4 |
Scott Rowe |
0 |
8 |
0 |
8 |
2 |
Kathy Paradis |
|
0 |
53 |
0 |
53 |
17 |
Mary Ulinski |
0 |
28 |
0 |
28 |
6 |
Dennis Graves |
3 |
4 |
0 |
7 |
1 |
Jameson Harding |
|
0 |
47 |
6 |
53 |
13 |
Cliff Parkinson |
0 |
28 |
0 |
28 |
6 |
Chris
Blanchette |
3 |
4 |
0 |
7 |
1 |
Don Gagne |
|
8 |
43 |
0 |
51 |
19 |
Bob Randall |
6 |
21 |
0 |
27 |
5 |
Peggy Taylor |
3 |
4 |
0 |
7 |
1 |
Ed Larkin |
|
17 |
33 |
0 |
50 |
8 |
Jamie Houle |
5 |
22 |
0 |
27 |
5 |
Paul Lindsay |
3 |
4 |
0 |
7 |
1 |
Manya Hult |
|
0 |
50 |
0 |
50 |
10 |
Bill Paradis |
1 |
21 |
3 |
25 |
5 |
John Rancourt |
3 |
4 |
0 |
7 |
1 |
Ken Hult |
|
12 |
37 |
0 |
49 |
9 |
Ken Houle |
6 |
18 |
0 |
24 |
4 |
Dale Post |
3 |
4 |
0 |
7 |
1 |
Dylan Tuttle |
|
6 |
43 |
0 |
49 |
9 |
Randy Spencer |
7 |
16 |
0 |
23 |
4 |
Michelle Grenier |
3 |
4 |
0 |
7 |
1 |
George Stevens |
|
12 |
36 |
0 |
48 |
7 |
Dave Abbett |
9 |
13 |
0 |
22 |
3 |
N. Daniel Stiegler III |
1 |
6 |
0 |
7 |
1 |
Sarah Naleid |
|
11 |
36 |
0 |
47 |
8 |
Dave Poliquin |
0 |
22 |
0 |
22 |
5 |
Pete Dubois |
0 |
6 |
0 |
6 |
1 |
Tom Littlefield |
|
7 |
33 |
6 |
46 |
7 |
Don Yeaton |
0 |
21 |
0 |
21 |
5 |
Dave Butler |
0 |
6 |
0 |
6 |
1 |
Willem Verweij |
|
6 |
40 |
0 |
46 |
9 |
Dan DeFrees |
2 |
17 |
0 |
19 |
4 |
Kristin Houle |
0 |
6 |
0 |
6 |
1 |
Jennifer Borda |
|
11 |
34 |
0 |
45 |
7 |
Danielle Amero |
6 |
12 |
0 |
18 |
3 |
Lindsey Richardson |
1 |
4 |
0 |
5 |
1 |
Jim DeJohn |
|
10 |
35 |
0 |
45 |
8 |
Liz Bowden |
0 |
18 |
0 |
18 |
3 |
Benjamin Jones |
0 |
5 |
0 |
5 |
1 |
Kristyn Nereson |
|
6 |
39 |
0 |
45 |
8 |
Chuck
Zerbinopoulos |
3 |
14 |
0 |
17 |
3 |
John DiNella |
0 |
4 |
0 |
4 |
1 |
Jack Prescott |
|
0 |
45 |
0 |
45 |
12 |
Brian Gallagher |
4 |
12 |
0 |
16 |
3 |
Nancy Moonsamy |
0 |
4 |
0 |
4 |
1 |
Ron Foster |
|
4 |
39 |
0 |
43 |
8 |
Dick L'Heureux |
3 |
12 |
0 |
15 |
3 |
Jacob Richardson |
0 |
4 |
0 |
4 |
1 |
Elizabeth
Beecher |
|
2 |
38 |
0 |
40 |
9 |
Judi Lemaire |
6 |
8 |
0 |
14 |
2 |
Drew Tuttle |
0 |
4 |
0 |
4 |
1 |
Luminita Post |
|
10 |
29 |
0 |
39 |
7 |
Judi Rogers |
3 |
10 |
0 |
13 |
2 |
Evan Thompson |
0 |
4 |
0 |
4 |
1 |
Sarah Crothers |
|
7 |
32 |
0 |
39 |
6 |
Diane Casselberry |
3 |
10 |
0 |
13 |
2 |
Patty Crothers |
0 |
4 |
0 |
4 |
1 |
Matthew Cashman |
|
7 |
29 |
3 |
39 |
7 |
Nathan Huppe |
1 |
12 |
0 |
13 |
2 |
Arlon Chaffee |
|
|
|
|
|
|