november10newsletter 5.96 Mb - The Greater Rochester Track Club

The Greater Rochester Track Club
Rochester, NY
www.grtconline.org
November 2010
A New Record
for
Can Lakes 50’s
John Ehntholt sets a new course record (page 16)
Run for Hospice 5k and 10 mile page 15
INSIDE:
Eclectic Runner: Pace, Effort & Recovery (page 4)
What the Heck is a Hellbender?? (page 8)
High Intensity Eating (page 10)
Wrap up the RROY Series with Grace (page 12)
BOARD OF DIRECTORS
President,
Merchandise
Wilt Alston
[email protected]
585-663-9025
Vice President
Doug Jones
[email protected]
585-248-5065
Secretary
Dick Lewandowski
[email protected]
585-426-6228
Treasurer
Craig Litt
[email protected]
585-737-0577
Newsletter
Traci Walker
[email protected]
315-576-1513
Membership,
Webmaster
Roger Howe
[email protected]
585-563-6263
Race Calendar
Matt Davis
[email protected]
Advertising
Tom Gibson
[email protected]
Past President
Deb Wyspianski
[email protected]
585-764-0263
Past President
Tom Perry
[email protected]
585-388-5270
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 e-mail 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 14424.
Race Entry Form Restrictions - In order for GRTC to qualify for bulk
mailing rates as a not-for-profit organization, the USPS requires that we
strictly adhere to the following qualifications: 1. Conditions of awards must
be clearly stated. 2. There must be no reference to drawings that might
conflict with Postal Service regulations, especially the use of the term
“raffle.”
Advertising from commercial sources will be accepted at the rates listed
below. Submit ads to Tom Gibson.
Size of ad
5” x 7.5” (1/2 page)
5” x 3” (1/4 page)
3.5” x 2” (business card)
_______1 mo.
$50
$25
$15
3 mos.
$135
$70
$40
Newsletter Deadline is the 1st 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.
GRTC Board of Director minutes from 10/5/2010
Attendees: Wilt Alston, Tom Perry, Tom Gibson, Doug Jones, Craig Litt, Deb Wyspianski, Dick Lewandowski, Traci Walker,
Matt Davis
1. Dick Lewandowski was officially appointed as Secretary
2. Craig Litt presented information on Road Race Timing system to replace old Chronomix. Doug Jones motion to approve
purchase, seconded by Dick Lewandowski. Motion was voted on and unanimously approved.
3. Wilt will pen letters to all the local running groups seeking possible new Board members.
4. Marathon Expo coverage was excellent and the GRTC relay Team took 2nd place in the Marathon.
5. Board openings. Discussion was tabled until Wilt gets letters to the local running groups.
6. Meeting location: next meeting, 11/2/2010 will be held at Tom Gibson’s Home 3600 Ridge Run East, Canandaigua NY
14424. Members will continue to search for a central meeting place. Until a suitable location is identified, the board will
continue meeting at board members homes.
7. Freezeroo entry fees: Doug Jones moved to increase the entry fees to $10 for GRTC members and $15 for non members
for individual races and $40 for GRTC members and $60 for non-members for the series. ( This was based on cost of 4
races) Motion was seconded by Tom Perry, voted on and unanimously approved
8. Newsletter entries are due on the 10th of the month.
9. Membership stands at 409 plus 35 lifetime members.
Minutes respectfully submitted by Dick Lewandowski
President’s Column
Does It Really Have to Snow?
- By Wilt Alston
“A lot of people like snow. I find it to be an unnecessary freezing of water.” ~ Carl Reiner
I have some good news and some bad news. As is customary in my home, I’ll share the bad news first. It is
going to snow this year. Not only that, but it’s going to snow before you want it to and it’s likely going to
snow more than you would like. (If you are one of those people who mistakes the 1.5 seasons in Rochester for
“a change of seasons” or actually likes snow, good for you. Feel free to shovel my driveway for kicks this
year.)
The good news: The GRTC will present another outstanding Freezeroo Winter Race Series this year (Whew! I
know that’s a load off a lot of minds). Rest assured. You’ll get to install some sheet metal screws in an old pair
of running shoes and take to the roads. You’ll be able to fight a howling wind that appears to be coming at you
from all directions as you make the turn for home. Best of all, you’ll get to tell stories to anyone who will listen about why you did it, how you did it, and why you can’t wait to do it again!
Now, let me be absolutely clear on my position. I am, as is my practice, planning to wear shorts until the first
“sticking” snowfall again this year. If, by some quirk of fate and meteorological legerdemain, it doesn’t snow
until February, I’m cool with that (And, as a side benefit, I’ll get a lot more wear out of my shorts). I won’t
feel the slightest pang of regret taking to the roads for a Freezeroo or two and not actually experiencing
“wintry mix” hitting me in the face. Call me crazy.
By the same token, I am also one of those people who get a bit of a kick looking around at a bunch of folks
wearing ski masks and tights, combined with running shoes. If there is solid precipitation coming out of the
sky, it just sets a mood (like I said, call me crazy). Crazy loves company.
Conclusion
We don’t have the Freezeroo Race Applications published yet, but we will do that soon. You can, however,
look forward to the usual slate of races. My personal favorite is the New Year’s Day race at Mendon Ponds
Park. Something about running 7.5 miles on all those hills—hills that seem to move around with you—just
makes the revelry of the previous night more “worth it.” I won’t call any names, but I’ve seen more than one
person with bloodshot eyes and heard more than a few moans and groans (I can neither confirm nor deny that
the eyes were mine or that the moans came from me).
I can confirm—nay, guarantee—this: You will have a spectacular time at the Freezeroo, whether you run one
or all, and you’ll probably make a few new friends as well. What better reason to run in the snow?
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 (www.grtconline.org). The content varies widely from month to month, hence the title.
Even Pace, Uneven Effort
It is well known that something close to an even pace results in the fastest time for
distance races. It is possible that a slightly negative split (second half faster than
first half) is the optimal approach to the marathon. Both of the current men’s and
women’s marathon world records were set with negative splits. What doesn’t get talked about as
much is the simple fact that, while the pace throughout the race may be even, the effort required to
maintain that pace increases dramatically over the race.
As it happens, I managed to run a slightly negative split in finishing the Rochester Marathon in
4:14:40 this year. My average pace for the 26 miles 385 yards was 9:43 and the chart below shows
my average pace for each two mile split. As you can see, I started slightly faster and then from
miles 7 to 14 was slightly slower than 9:43. After 14 miles, I realized I could get a Boston Qualifying
time (4:15:59 or better) if I picked it up slightly. So I went for it. After mile 22 I cut out the short
walks I was taking every two miles, which helped make the miles from 23 to 26 faster and got me
under 4:15. The big blip up to 11 minute pace over the last 385 yards was due to sharp pains in my
left calf. Had those pains happened even half a mile sooner I would have lost the Boston Qualifying
time.
The chart also shows two indicators of the increasing stress that even pacing imposes. Notice how
my average heart rate increased over the run… going above 150 beats per minute after the 8th mile,
above 160 after the 14th mile, above 170 after the 22nd mile and continuing to climb to the finish.
And, while my heart rate had to climb steadily to maintain the even pace, my breathing rate also had
to increase. It is well known that most (perhaps all) runners synchronize their breathing with their
running stride (see my May 2006 Eclectic Runner posting on the GRTC website). The typical pattern is to exhale sharply on a foot plant and then inhale more slowly over the following several
strides before again exhaling sharply on a plant of the same foot, typically one’s dominant foot.
After a mile or so into the marathon, I settled into a comfortable pace and was exhaling on every
third left foot plant. During the early miles it was possible to have brief conversations with friends in
the race. That breathing rate was adequate until the hills in Perinton pushed me into shifting to exhaling on every second left foot plant. This transition happened at about the time my heart rate went
over 150 beats per minute. Exhaling on every second foot plant provided enough oxygen for economical running until my heart rate starts climbing above my anaerobic threshold.
After the 18 mile mark, I could no longer delay the switch to exhaling on every left foot plant and
started what had to be a final push to the finish. At the time I knew I was taking a risk as I usually
hope to delay that switch and the final push in a marathon until I get to at least 20 miles. The effort
to maintain pace was pretty grim over the last couple of miles until being punctuated by the dramatic
calf pains in the final 385 yards.
Generalizing from this one race by one runner…an optimal even pace takes a very uneven effort.
Heart rate will creep up gradually to near maximum by the end of the race. Breathing rate will shift
several times, going from a rate where brief conversations are possible to really huffing and puffing
at the end.
Continued on page 7...
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190 Perrin Drive • Rochester, NY 14622
(585) 544-1540
31st Annual Apple Derby 5 Mile Run
Hilton, New York
October 2, 2010
TOP 10 FEMALE FINISHERS
1. Patricia Pirnie 35:23
2. Aida Kuhlkin 35:38
3. Karin Kellman 36:16
4. Chris Aguglia 37:22
5. Andrea Zaffino 37:51
6. Kimberly Miller 38:54
7. Kate White 39:07
8. April Knarr 39:24
9. Connie Hibbard 40:01
10. Crystal Coleman 40:09
TOP 10 MALE FINISHERS
1. Michael Cocquyt 27:22
2. Matt Kellman 28:59
3. Jason Knarr 29:21
4. Kevin Sheehan 29:46
5. Alan Pogroszewski 30:54
6. Gregory Nowakewski 31:33
7. Scott Willis 31:43
8. Steve Stellwagen 31:59
9. Joe Haungs 32:09
10. Jeff Ouriel 32:20
Eclectic Runner continued from page 5...
No Recovery, No Gain
By now the fall marathon and ultra season is coming to a close. If you’re into “going long,” you’ve probably
just finished your last big race (or will do so in the next few weeks). Whether you set a PR or had to drop out,
you have earned some down time and recovery time with your marathon or ultra effort. And more than deserving some easy time, you need to take some easy time to let your muscles heal and all of your systems
recover. Following are my tips about recovering from long races and when to target your next big race.
1. Don't do any running until you can run without any muscle pain. If you have painfully sore leg muscles
the day after the race, you’ve got a case of DOMS (delayed onset muscle soreness). Maybe your
quads got trashed on the downhills or your calves are tight. In any case, for a few days, don't do any
exercise that is painful. That pain you feel the first couple of days after a race is from micro-tears in
the muscles. Give those little tears a chance to heal and your muscles will be stronger than they were
before.
2. Avoid taking ibuprofen (or any other anti-inflammatory) while you have a case of DOMS. That class of
drugs will actually slow the healing of sore muscles.
3. Some muscle activity will help the healing process by increasing the blood circulation to the muscles.
Just limit the activity to something that is gentle and doesn't cause pain. If you can walk pain free,
walk a bit. If you can't walk, try cycling or swimming.
4. When the pain ends in 3 or 4 days, you can try some gentle running. Limit the distance, avoid hills
and don't do any speed work until at least a week after your long race.
5. Don’t be surprised if you experience a bit of post-race depression. You’ve spent months preparing for
the big race and now it’s over. By a day or two after the race all the endorphins from the race are out
of your system. You’re tired and perhaps have sore muscles and some lingering injuries. Don’t worry.
The depression will lift and you’ll feel much better in a few days.
6. Ideally you should take 2 to 3 weeks for active recovery from your long race. Run just for fun. Limit
the distance and intensity. Don't start a training program; just run as you feel and take days off if you
feel tired or just don't feel like running.
7. Ideally your next target marathon or ultra will be 3 to 6 months from now, long enough for you to do a
complete cycle of a training program, slowly building up to another peak.
Coach in a Box
Most runners would benefit greatly from having a coach to ensure we do the right training for our target race
and avoid sabotaging our performance by racing too frequently or doing hard workouts at the wrong time. A
human coach with the knowledge, skills and time to focus on you is the ideal. For those who can’t find a
coach or afford the service, there are some software alternatives… what I like to call a “Coach in a Box.”
Over the next few months I’m going to do some brief reviews of coaching software applications. The first will
be miCoach from Adidas, the German shoe company. The miCoach system is notable for the recent addition
of a miCoach iPhone app that works with the miCoach site (www.adidas.com/us/micoach/). Check out the
online version of this blog for more.
Feedback
Questions? Comments? Suggestions for future columns? Send to [email protected]
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“Ask yourself: Can I give more? The answer is usually: ‘yes’.”
- Paul Tergat
by Bill Murphy
A hellbender is a larger salamander than can be found under rocks in free flowing streams of the northeast.
The adults grow to over a foot long and can be very colorful. I was on the lookout for these creatures while
running along a stream in the 2nd Annual Hellbender 5K and Half Marathon. The race was held in the
Weiser State Forest, Bear Gap, PA (about a five hour drive from Rochester).
On a rainy, late August morning, 117 runners gathered at the state forest parking lot, just off route 54. Everyone received a long sleeve tee shirt and goodie bag containing some snacks and coupons from local merchants.
All were anxious to start their trek into the forest.
Both the 5k and half marathon started and finished at the same point, a short distance downhill from the parking area. The course was an out-and-back on a packed dirt and cinder road that followed the Roaring Creek.
This tributary of the Susquehanna River is dammed in several places to create reservoirs that supply water to
the surrounding area. The east end of the largest of these, the Shamokin Reservoir, marked the turn-around
point for the half marathon. The 5K turn-around was well before the west end. Although the course was along
the side of Big Mountain, it was relatively flat with a few gentle hills. Runners were surrounded by a lush forest, with a canopy of branches over most of the course. The creek was always within a stone’s throw on the
north side.
Aid stations were positioned at both the 5K and half turn-around points, with another between the two. They
offered runners sports drinks and water. Ever mile had a marker in the first half of the race. For the second
half, mile-and-a-tenth markers were fixed on the back of the first half mile makers. Unfortunately, very little
wildlife, including hellbenders, was seen along the course. The exception to this was the hundreds of tiny orange newts on the course near the Shamokin Reservoir. The newts were so hard to see and so plentiful that
I’m afraid that a few may have been squashed by the runners.
At the finish, runners were supplied with assorted sandwiches, cookies, donuts, and vegetable
platters. The top three in each age group were awarded unique creations by local artists.
Even though I was last of the 73 finishers in the half marathon, I managed to win second in my
age group and received a small ceramic medal. There were several door prizes also given out. Again I managed to win two
pairs of running socks.
After winning so much, is it any wonder that I would love to go
back and do this race again? And besides, I still want to see a
hellbender.
(url: http://www.rcvca.org/html/hellbender_race.html)
Bill’s hand-crafted
age group award
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DO YOU HAVE A STORY TO SHARE?
Race Reports
Reminiscences
Triumphs
Miseries
Cautionary tales, or
Something funny happened on the way to the race...
Nobody appreciates or commiserates quite like your running pals.
WE WANT TO HEAR ABOUT IT!
Send your magnum opus to [email protected]
NUTRITION
FOR HIGH INTENSITY TRAINING
By Deb Iovoli
If you are a competitive runner you probably try to get the best out of your runs. You run frequently, do
speed work, tempo and long runs, and may even do some weight training for strength. These are all the
things that make you a faster, stronger runner…so they say. This is what you’ve read in Runner’s World, seen
in training plans, or information found on the internet. As a runner for over 30 years, this is what I’ve typically done, until recently. I also have some education in this area, too (Master of Science in Exercise Science),
so I thought I was pretty educated on running and training. Well, things have changed for me in the past two
years. I’ve changed my whole thought process about what is “challenging” and “effective” to become a better
runner. I’ve discovered CrossFit.
The CrossFit prescription is “constantly varied, high-intensity, functional movement.” It is a sport in itself,
“the sport of fitness” which optimizes human performance. In essence, these high-intensity (anaerobic) functional movements are more effective in eliciting improved fitness results. Many studies have recently come
out reporting that high intensity training results in improved aerobic capacity (ability to run longer) more so
than moderate intensity training. It is cutting-edge science and I believe it’s one of the best (and most fun)
ways to train. I believe in it so much that I am now trained in CrossFit Endurance as well as CrossFit level 1
Certified.
A large population of my Moms In Motion group, their spouses, and friends are now benefitting from CrossFit
training. I’ve seen their muscles develop, run times drop, podium wins, along with cyclists excel in their sport.
Now here’s the real kicker… they are doing CrossFit with the benefits of less muscle soreness after running
AND less miles running! It’s beneficial to anyone wanting to improve their fitness level, running times, or gain
strength/lean muscle mass- all ages and abilities. All workouts are challenging and fun and can be scaled to
your ability.
If you are already doing some type of high-intensity training (HIT) or are considering CrossFit, make sure
your nutrition plan matches your training to gain the most benefit. If you are not properly fueled, hydrated,
or have a nutrition recovery plan, strength and muscle growth will not occur. I recommend the following tips
to optimize HIT:
1. Hydrate. Drink fluids as soon as you get up, before a workout session, all day long, and as part of
your post workout recovery. Dehydration can interfere with your ability to train effectively or even
cause dizziness when exerting yourself. Muscles are 75% water and it’s important to replenish lost
fluids from sweat.
2. Fuel with Carbohydrates. High intensity workouts can zap your glycogen (storage of carbohydrates) in just a few minutes! Be sure to eat prior to HIT so you have the energy to complete a workout and do it to your best ability to maximize results. Consume a sandwich, bagel, pasta, yogurt, or
dried fruit before your workout. Your entire meal plan should consist of approximately 50-60% carbohydrates including whole grains, vegetables, fruits, and low-fat dairy products.
3. Plan Recovery Foods. CrossFit training can leave you shaking when you’ve completed a workout.
If you know you will not be going directly home to eat, be sure you have a snack to get you started in
the recovery process. Your muscles are most receptive in replenishing glycogen 15-30 minutes after
you have completed a workout. Eat a portable snack like pretzels, trail mix, cereal bars, dried fruit, or
even a bottle of Boost or Ensure supplement if you won’t be eating for awhile. Stop on your way
home at a convenience store for some chocolate milk or a smoothie if you forget to pack something.
Again, you’ve depleted your glycogen stores so maximize your recovery by consuming carbohydraterich foods. Some protein is needed to repair muscle tissue also but not as quickly. You may be able to
wait until your next meal if it’s within an hour away. Don’t forget the fluid replacement, especially if
you have lost a lot in sweating.
4. Consume a Healthy Diet. As with all training, the best workouts will not be effective if proper nutrition is lacking. Start out the day with a healthy breakfast and enjoy the remaining meals and
snacks full of fruit, whole grains, vegetables, low-fat dairy products, healthy fats, and lean meat.
Limit your intake of fried foods, sugar, and excess calories.
If you are interested in CrossFit training or just learning more about it, introductory classes are ongoing or
check out the website, www.CrossFitGordon for more information. You won’t be disappointed.
Deb Iovoli, MS,RD,CSSD,CDN, CrossFit Endurance Certified, CF-level 1
Deb is Rochester’s only Board Certified Specialist in Sports Dietetics, an 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!
[email protected]
585-749-6400
2010 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
Thursday, November 25th
www.gandtathletics.info/racewithgrace
Race with Grace (RwG) was established in 1991, drawing a modest 171 finishers in its inaugural year. Its
purpose was, and still is, to be a bridge event, introducing the running community to Grace & Truth Athletics,
a ministry of First Bible Baptist Church. For the first 16 years, the race was run from its original church site
on North Greece Road, growing to over 1,000 finishers in 2006. Once the new church facility at 990 Manitou
Road was completed in September, 2007, a new race course was certified to be accurate by the USATF
(NY07115KL). Despite the relocation, participation levels have remained consistent, nearly exceeding the
quadruple digit barrier last year.
Since 2002, the race’s proceeds have benefited the Upstate NY Chapter of Huntington’s Disease Society of
America (HDSA). The Chapter has a close working relationship with the HDSA Center of Excellence at the
University of Rochester, which is a comprehensive care center where HD families are able to obtain medical
care, counseling, access to physical and occupational therapy, genetic testing, and other elements of care.
Through the National HDSA programs, the Upstate New York Chapter also supports the research being done
at the University of Rochester and around the country. Huntington's Disease (HD) is an inherited brain disorder which results in the loss of both mental capability and physical control. Over a period 10-20 years the
person with HD progressively loses the ability to think, speak and walk. Presently, there is no effective treatment or cure.
In order to celebrate the 20th running of RwG, we are offering moisture wicking long-sleeved technical shirts
to the first 200 registrants. All others will receive a high quality, cotton, 50/50 long-sleeved t-shirt. In addition, every 20th finisher will received a random prize donated by local businesses from Greece, as well as the
Greater Rochester area.
The registration fee is $18.00 if postmarked by November 23rd. The fee increases to $20.00 on November
24th. Race day registration will be $25.00. On-line registration is available on our website along with a
downloadable hard copy registration form.
RwG is the last race in the Rochester Runner of the Year series and generally decides many of the age
groups winners and occasionally even the overall winners.
Questions regarding this year’s RwG should be directed to (585) 615-6059 or [email protected]. Hope to see many of you on Thanksgiving morning.
Bob Dyjak
Race Director
15th Annual Run for Hospice
October 16, 2010
5K RESULTS
MEN
1. Kyle Heath
2. Mark Andrews
3. Jeffrey Beck
4. David Rappleyea
5. Dave Bradshaw
6. Jim Derick
7. Jeremy Jenkins
8. Peter Francia
9. Patrick Murray
10. Paul Williams
14:38
15:01
15:09
15:42
15:58
16:02
16:06
16:07
16:08
16:23
WOMEN
Stephanie Pezzullo
Paula Wiltse
Trisha Byler
Jennie Hansen
Allison Carr
Emily Carmichael
Janet Wynands
Jennifer ShaverPeterson
9. Kimberly Mills
10. Leann Donnelly
1.
2.
3.
4.
5.
6.
7.
8.
16:58
17:20
17:53
18:13
18:16
18:50
18:52
18:59
19:12
19:21
All photos courtesy of Tim Matthews
MEN
1. Derrek Jones
2. Matt Kellman
3. Jason Knarr
4. Ted Thull
5. Mike Nier
6. Kevin Sheehan
7. Daniel Giblin
8. Jonathan Priset
9. Matthew Curbeau
10.Peter Lautenslager
HOSPICE 10-MILE RESULTS
55:25
1:00:50
1:01:12
1:01:58
1:02:31
1:03:20
1:04:40
1:04:48
1:05:37
1:05:54
WOMEN
1. Adela Flista
2. Carol Bischoff
3. Krista Mitchell
4. Larissa Graudins
5. Therese Christo
6. Diane Prystajko
7. Karen Kellman
8. Gabrielle Keister
9. Elizabeth Briggs
10.Mary Eggers
1:10:25
1:12:47
1:15:06
1:15:53
1:16:59
1:17:08
1:17:30
1:17:30
1:17:49
1:18:04
8th Annual Can Lake 50 Ultras
Canandaigua, New York
October 9, 2010
The Can Lake 50 Ultras are road races of 50 miles and 50k around Canandaigua Lake. The 50
mile follows lightly-traveled roads for one big loop completely around the lake, starting and
finishing on the campus of Finger Lakes Community College. Runners in the 50k do the last
31 miles of the big loop after being bused 19 miles to a start about four miles north of Naples.
Both races are doable challenges with generous time limits to allow for walking up several major climbs.
It has long been a goal of the race committee to make the Can Lake 50 a major destination race,
drawing a significant number of new visitors to the Finger Lakes region for the race. We met
that goal for the first time this year. In the two races, we had 117 starters (up from 61 last year)
from 17 states and 2 countries. Runners came from as far away as Oregon, California, Texas
and Florida. And, we even got a chap from the United Kingdom who added the race to his business travels in the US.
A more recent goal of the race committee has been to make the Can Lake 50 Ultras the best event for first time ultrarunners.
A major section of the race website is devoted to all aspects of training for and running the race. Once runners sign up for the
race, the race director stays in touch with periodic e-mails with news and training reminders. Ultrarunning Matters (the club
that puts on the race) hosts a free discussion group on Yahoo that many entrants also find to be a great source of information
about all things ultrarunning. That focus on supporting first time ultrarunners paid off big this year and
accounted for most of the growth in race participation. In one year we almost tripled the number of first
time ultrarunners in our two races.
50-mile race winner
John Ehntholt
About the races…we had a spectacularly beautiful fall day in the Finger Lakes. The leaves were at their
peak of color; the morning was cool and the afternoon was mild. The 50k runners were a
talkative bunch on the bus ride down the west side of the lake, although it got very quiet
as the school bus struggled up Bopple Hill, the signature climb on the 50 mile route.
Yusuke Tateno just missed going under four hours in his race winning run. Greta Ledgerwood was a winner in her first ultra. All 34 starters finished the run back to Finger
Lakes Community College including 22 who were running their first ultra.
John Ehntholt, our 50k record holder from Glens Falls in the Adirondacks, stepped up to the 50 mile this
year and took that record also, becoming only the second runner under 7 hours in the eight year history of
the race. Justin Weiler and Justin Dore just missed the 7 hour mark, running the 5th and 7th best times ever
for the race.
Viktoria Szilagyi, up from Miami, didn’t let the cool temperatures and low humidity faze
her as she held on for a 39 second win over Sarah Eighmey from nearby Geneva. Their Women’s 50K winner
Greta Ledgerwood
times were the fifth and sixth fastest in the history of the race. Overall, 76 of 83 starters
finished the 50 miles within the 12 hour time limit, including 33 of 34 runners who made
the 50 mile their first ultramarathon (that’s a 97% success rate for the first timers). The successful first
ultra runners included two people who walked the entire course.
And, notably our final finisher in the 50 mile was Seth Payne. Payne was born in Clifton Springs, was a
football star at Victor High and played his college ball at Cornell. He was drafted in the fourth round of the
NFL draft and played defensive tackle for the Jacksonville Jaguars (1997-2001) and Houston Texans (20022006). Seeing him finish his first ultra was just about as impressive as Ehntholt’s record run.
More Can Lakes photos on page18
Seth Payne
in his first Ultra
Can Lakes...
50 Mile Top 3
Men



Women




Men


Women



Pos
First
Last
Ag
e
1
John
Ehntholt
44
Glens Falls
2
Justin
Weiler
31
Whitesboro
3
Justin
Dore
41
Waltham, MA
Pos
First
Last
Age
City
1
Viktoria
Szilagyi
30
Miami, FL
2
Sarah
Eighmey
40
Geneva
3
Jennifer
Roxburgh
35
Pickering, ON
City

Time
6:34:2
5
7:03:2
1
7:04:0
0
Time
8:07:3
7
8:08:1
6
8:35:0
2
Pace
07:50
08:25
08:26
Pace
09:42
09:42
10:14
50K Top 3
Pos
First
Last
Age
City
1
Yusuke
Tateno
27
Ithaca
2
Seigo
Ogasawara
34
Ithaca
3
Travis
Money
30
Canandaigua
Pos
First
Age
1
Greta
Last
Ledgerwood
2
Jamie
3
Katie
City
37
Penn Yan
Achtyl
31
Lockport
Urbonas
26
Mt Morris

Time
4:00:1
4
4:18:2
4
4:28:5
4
Time
4:56:1
9
5:15:1
9
5:17:3
9
Pace
07:50
08:25
08:46
Pace
09:39
10:16
10:21
Can Lakes...
Photos courtesy of Deb Wyspianski and Alan Randt

Can Lakes...



What’s Happening in November At
Fleet Feet Dirt Cheap Stage Race on Nov. 13th & 14th.
3 Trail Races over 2 Days at Mendon Ponds Park
Webster Turkey Trot (Four Four Mile & Two Five Mile Fun Run)
Thanksgiving Day at Webster Park, Webster, NY.
A 40 Year Tradition
Black Friday Waffle Run
Nov. 26th at Fleet Feet Sports.
Amazing specials, a FREE fun run, waffles and more….
Information at
www.fleetfeetrochester.com or www.yellowjacketracing.com
2210 Monroe Avenue•Rochester, NY 14618•(585) 697-3338 •www.fleetfeetrochester.com
RACE CALENDAR
Date-Day-Time
Sat Oct 30, 2010,
09:00 AM
Event
Pumpkins in the
Park
Distance
Contact
Cost
Race Location
$15 if PreRiley Lodge, Lake Riley
5K & kids
Greg Buzulencia
events@fleetfeetrocheste registered by Octoraces
ber 3rd; $18 Octor.com
ber 4th through
30th; $20 Day Of.
The kids races are
$10
Sat Oct 30, 2010, Scare Brain Cancer Away 5K
09:00 AM
Race and Walk
Sat Nov 6, 2010,
08:00 AM
Mendon Trail
Runs
Sat Nov 6, 2010,
09:00 AM
East Ave Grocery Run
5K
5K/1m
Paul Richards
[email protected]
$15 for preresgistered students,$18 for others
by 10/26, $20 10/2710/29, $25 day of
race
East Rochester High
School, 400 Woodbine
Ave., East Rochester, NY
Larry Zygo
[email protected]
50K $15 Postmark by
Nov. 8th, $20 after
and day of race 5K,
10K, 20K $10 Postmarked by Nov. 8th,
$15 after and day of
race
West Lodge, Canfield
Road, Mendon Ponds
Park
Kerrie Anne Merz
$18 for pre- 4 Meigs Street, Rocheset,
[email protected] registration by
NY 14607
Oct 31; $20
Sunday Nov 7, 2010 Cardinal Race
8:00 AM
for Courage
5K
Marc Macini
$10 SJF [email protected] dents $15 pre585-690-0751
reg
$20 Day of
Park & Ride of St. John
Fisher Campus
Sunday Nov 7, 2010 Pete Glavin Upstate NY XC Series Race #4
5K
Mike Reif
[email protected]
m www.gvh.net
$10 pre-reg
$15 day of
Longbranch Park, Liverpool, NY
$30 for ALL 3
Events
Stewart Lodge, Mendon
Ponds Park
Sat Nov 13, 2010,
09:00 AM
Fleet Feet Dirt 3 mi, 5.5 mi,
Greg Buzulencia
Cheap Stage
events@fleetfeetrocheste
11 mi
Race
r.com
Sat Nov 13, 2010,
Interlaken
"Steeple Chase"
10:00 AM
5K
5K
www.interlaken5k.com $15 - Register on Interlaken Reformed Church
8315 Main St, Interlaken, NY
Active.com
14847
Date-Day-Time
Event
Distance
Contact
Sun Nov 14, 2010 Pete Glavin Up5K
Mike Reif
state NY XC [email protected]
ries Race #5
m www.gvh.net
Sun Nov 14, 2010,
08:00 AM
Race on the
Ridge 5K
5K
10K
Thu Nov 25, 2010,
10:00 AM
5K
Hornell YMCA
5K Turkey Trot
Race Location
Centre Park, Fairport
$18 for preSue Edgett
The Mall at Greece Ridge,
[email protected] registration by 3pm
Greece, NY
on 11/12/10; $22
race day fee; $15
for 18 and under
Sun Nov 21, 2010 Southeast Family 5 mile & 1
Jim Bathgate
YMCA's Annual mile fun run [email protected]
585-341-3263
Turkey Classic
Thu Nov 25, 2010,
19th Annual
Race with Grace
09:00 AM
10K - RROY
Race #11
Cost
$10 pre-reg
$15 day of
$22 pre-reg
$25 after 11/18
Southeast Family YMCA,
111 E. Jefferson Rd, Pittsford, NY 14534
Bob Dyjak
$16 by Nov 24 First Bible Baptist Church
[email protected] $18 on Nov 25
$20 race day
Dan Galatio
[email protected]
$15 for preregistration by
11/24; $20 dayof race
Start and finish at the
Hornell YMCA
Thu Nov 25, 2010, Webster Turkey 4.4 mi & 2.5
Greg Buzulencia
Preregistered by Parkview Lodge, Webster
events@fleetfeetrocheste 10/14 - $15,
10:00 AM
Trot
mi
Park, Webster, NY
r.com
10/15 thru 11/16
- $17, 11/17 thru
11/25 - $18, Day
of - $20
Thu Nov 25, 2010, YMCA Turkey
09:30 AM
Trot 8 km & Walk
8 km
Kevin P. Lucas
[email protected]
Thu Nov 25, 2010, Newark Turkey
Day 5-Mile Road
10:00 AM
Race
5 miles
Joe Contario [email protected]
$20 pre-register MetroCenter YMCA, 444
by November
E. Main St., Roch., NY
22nd; $25 day of
race
Alex Eligh Community Center, 303 East Avenue, Newark, NY
Date-Day-Time
Thu Nov 25, 2010
9:00 AM
Event
Rochester
Thanksgiving
Day Run & Walk
Distance
8K
Jingle Bell Run/
Walk for Arthritis
5K
Sat Dec 11, 2010, It's A Wonderful
04:40 PM
Run 5K
5K
Sat Dec 4, 2010,
09:00 AM
Contact
Kevin P. Lucas
[email protected]
Cost
$20 by 11/19,
$22 by 11/22,
$25 Day of
Race Location
Register at Medved Running
& Walking on 11/23 &24.
Race starts at BlueCross
Arena, Exchange & Broad St
Rochester
Gina Piendel Director gpi- $18 participants 12 Corners Middle School
can waive entry
2643 Elmwood Ave.
[email protected]
fee by fundraisBrighton NY
ing
$20 pre race
registration, $25
after 12/1
Village of Seneca Falls
Sun Dec 12, 2010, 3rd Annual We
15 min
Pam Burris
$30 for pre-reg
Tri Indoor Triath- swim/bike/ [email protected] by 11/20; $40
07:00 AM
lon + Kid's tri
run for
g
thereafter; Kid's
adults; 8
tri $20 pre-reg;
min swim/
$25 post
bike/run for
kids
1835 Fairport Nine Mile
Point Rd, Penfield, NY
14526
Sun Dec 12, 2010, Freezeroo #1
Pineway Ponds
10:00 AM
Spencerport
(SUNDAY)
5 Mile
Jeff Rook [email protected]
Boetcher Lodge, Pineway
Ponds Park, Spencerport,
NY
[email protected]
Wed Dec 15, 2010, Fleet Feet Snow 2.5 - 3.5 Mi Fleet Feet Rochester
$45 for the se- Riley Lodge, Cobbs Hill
Cheap Winter
events@fleetfeetrocheste ries if register by
06:30 PM
Park, Rochester, NY
Trail Series
r.com
January 7th or
$10 per race
Sun Dec 19, 2010, Freezer 5K Run
11:00 AM
Fri Dec 24, 2010, (Pre) Post Christ08:45 AM
mas Blues Run
Fri Dec 31, 2010,
07:00 AM
Any Old Tom
Rick and Barry
Can Do It Fat
Ass 50K
5k
5k
Mark Lawrence [email protected]
$20-$23
Downtown Buffalo Cobblestone District, WJ Morrissey's Irish Restaurant
Matt Ward
$18 pre-reg by
United Methodist Church
100 N. Main Street Canandaigua, NY
wardm@canandaiguaschool 12/22; $20 day
s.org
of race
50K
Rick Cronise
[email protected]
zero
TBD (Monroe County
area)
GREATER ROCHESTER TRACK CLUB MEMBERSHIP APPLICATION
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The Greater Rochester Track Club (GRTC) is a not for profit, volunteer organization, that was founded in
1955. It is one of the oldest and largest running clubs in the northeast. GRTC has approximately 500 members,
consisting of runners, walkers, athletes and fitness enthusiasts,encompassing an eight county region. Our goals
are to help you be more fit and provide information about the local running scene. We also encourage local
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Whether you are a jogger or runner, ready to race or someone keeping in shape, consider a GRTC Membership.
IS IT TIME TO RENEW YOUR MEMBERSHIP? MEMBERSHIP BENEFITS

GRTC Newsletter: 10 issues per year containing race calendar, race applications, articles and race reports,
Use your newsletter mailing label to get applicable discounts

Race Discounts: In addition to the GRTC Freezeroo Series, some local races provide discounts to GRTC members
Check the race application form of your favorite race to see if they offer a discount










Link to Road Runner Sports, Discount of order or Free Shipping valued @$25
Canalside Theraputic Massage $5 discount
Mid Town Athletic Club Two Week Free Trial Membership valued, at $45
Renew your membership at Jim Dalberth Sports and receive $10 off purchases over $60
Spring Track Workout, a series of coached track workouts valued @75
Joyous Fool, Yoga studio, 20% discount on Tuesday evening classes
Forever Fit, 20% discount for Sport Nutrition Consult or free body fat analysis with consult
G&G Fitness, fitness equipment 10% off
Annual GRTC Summer Picnic valued @$10
Molly’s Yoga Corner 15% off an 8week session

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TRACK CLUB
P.O. BOX 92608
ROCHESTER, NY 14692
NON-PROFIT ORG
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PAID
ROCHESTER, NY
PERMIT # 00145
Please Check Label For Membership Expiration
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