The Wingfoot Express - Greater Boston Track Club

The Wingfoot
Express
October 2005
Newsletter of the Greater Boston Track Club
www.gbtc.org
“New England’s National Representative”
Chicago: View From The Sidelines
By Bruce Davie
John Blouin and I played the role of "trailing
spouses" this weekend in Chicago, and we took our
jobs seriously. At 6:40 am we were in the lobby of the
Intercontinental Hotel for a last minute application of
GBTC temporary tattoos (photos of this and other
visual highlights to come later). We then sent
Michelle Lang, Christy Bonstelle, Lynn Johnson,
Maegan Chaggaris, and Katie Fobert off to meet Katie
Famous at the starting area. At 7:45, we headed off in
our running gear to mile 1, just outside the hotel. At
7:45 the streets were virtually empty. Around 8am
there was a handful of spectators with us. One person
wondered aloud "When will the first guys arrive?" "In about 4 and a half minutes" I replied, noting to
John how much I enjoy being the most knowledgeable
person in a crowd, and how easy that is to achieve
when watching a marathon.
Four and a half minutes later, a couple of
Hanson’s guys blew past us completely ahead of
everyone else. They must have had a 50 meter lead on
the main pack of Kenyans. They didn't even fool the
camera crews, who kept back with the lead pack. I
hope they at least got on TV briefly as a reward for
their stunt.
Soon there was a mass of humanity filling the
streets, and we spotted JJ Fialkovich, followed by all
the GBTC ladies. There was so much noise that by the
time all our women were past I was already hoarse.
Clearly I wasn't pacing myself well at this stage.
A short jog took as to the 5k mark, where we
waited for a little while to see the leaders come by.
The Hanson’s guys had been swallowed by a phalanx
of Kenyans. Deena Kastor was not far back, and soon
we spotted JJ, then Lynn & Maegan, Katie Famous,
Michelle & Katie Fobert, and finally Christy not far
back. Everyone looked good. Just 23 miles to go.
A 2 mile run for John and me got us to near
the 10 mile mark. We were there well in advance of
the leaders. Someone handed out whistles, which I
was delighted to receive so I could make noise for
total strangers while saving my voice for people I
knew. I later learned that most runners found the
whistles annoying. Marathon organizers take note.
Before too long a huge pack of Kenyans
arrived. We whistled. Quite a distance back was Alan
Culpepper in a pack of 3. It seemed awfully early to
have let the pack go, but we hoped he was being smart
as the Kenyans went out too fast. This hope would
prove ill-founded.
A Hanson’s guy jogged past at what appeared
to be 8 minute pace. We assumed he was one of the
guys who had the lead at mile 1.
Around the one hour mark we spotted stealth
GBTC runner Calvin Ma in a white shirt. We cheered.
We also started to notice people from other Boston
area clubs as the crowds thinned out. Paul Hammond
and Chris Spinney of Whirlaway flew by looking
good. We also saw runners from Somerville, MVS,
and more Whirlaway. We cheered for them all,
figuring that they would perhaps develop warm
feelings about GBTC as a result. And while they may
be our competitors in the New England area, they are
our comrades this far from home.
JJ was not far back from Calvin, and I started
to worry that perhaps he was being a bit aggressive in
his debut. This worry would prove to be well-founded.
Lynn and Maegan went past looking good,
with Lynn having opened a little gap. Maegan had her
game face on. Hard to tell if she was unhappy or just
focused. Reviewing last night's dinner conversation,
perhaps? Famous was next, followed by Fobert,
Michelle and Christy. We cheered for them all at the
top of our voices. Everyone looked good, and still
smiling. I was starting to sound like a chain smoker.
John and I hopped on the Elevated railway
("The El"). There was a great view down to the race
below. A short ride south, as we reviewed our course
map and compared it with the El map - we felt like we
were in an urban orienteering event. We hopped off
the El South of downtown, and ran West to get to the
17 mile mark. This time we were too late to see the
leaders go by, and from here on we'd have no clue
about the elite race. Who cares? We were here for our
team-mates.
We positioned ourselves on one of the few
rises on the course, where the road crosses a highway.
Think of the Mass Pike crossing near the end of the
Boston Marathon. This was only mile 17, but it
proved to be a good test of the quads for anyone who
had gone out too fast. Chris Spinney went past
looking good, whereas Paul Hammond looked like he
was doing a strange sort of dance to make it up the 3
meter climb. Runners could now clearly be sorted into
those in trouble and those not. Calvin did not appear
to be in trouble. JJ did. We yelled at him to keep
moving. Maegan was next, having now passed Lynn.
But both looked strong. Fobert surprised us by being
next, having moved ahead of Famous and Michelle. I
began to worry that she was taking a gamble. This
worry would prove ill-founded.
John jumped in to run with Michelle. I stayed
to cheer for Christy. She wasn't far back, and was
looking good. I yelled encouragement, sounding more
and more like Tom Waits.
From here it was necessary to run hard to get
to the 20 mile mark ahead of our runners. I just made
it there in time to see Maegan go past. Her expression
hadn't changed in 10 miles. Lynn was a little further
back. Katie Fobert was next, powering through the
field. I found John again waiting for Michelle, and
this time he jumped in to run with her to the finish.
She was still smiling. I didn't see Famous, and began
to worry that there might be one unhappy member of
our party that night. That worry would prove to be illfounded. Without John to help me it was harder to
spot our runners. Red is a very popular racing color.
But I spotted Christy, who was now looking very
strong, as she reached the point at which Tom had told
her to start racing: 20 miles. She was passing people
like they were standing still. I jogged alongside her
October 2005
briefly and then headed over to mile 21. I was there
just ahead of her, yelled a few words of
encouragement, and then ran over to mile 25. On my
way I found a fire station where I was finally able to
make the pit stop I had needed, but been too busy to
take, for the last 90 minutes. I think I will send a
donation to that fire station - I will be forever in debt
to the fireman who let me use the restroom.
I rejoined the course near the 40k mark, which
is about 2,000 meters from the finish. I was just in
time to see Maegan go past, with pretty much the
same facial expression she had had all day, but more
serious. I cheered. She didn't flex a facial muscle. All
energy was going into locomotion.
At this point I saw no need to save what was
left of my vocal chords. I started cheering for
everyone. I saw a man with the Australian flag on his
shirt. I yelled "Aussie Aussie Aussie" and he replied
with "Oy Oy Oy", proving that he was still in good
shape (actually, it proved that he was Australian and
had a pulse.) I cheered for everyone who was walking,
trying to urge them to run (as I wished someone had
done for me when I was walking near the end of my
one Boston marathon attempt.) I cheered loudest for
every GBTC runner, of course. I now sounded like I
had gargled with sand. I was pleasantly surprised to
see JJ still running, albeit looking less than his normal
cheery self. Lynn went by looking tough but tired. I
saw Katie Fobert powering past. She too was wasting
no energy on facial movement, but obviously having
the run of her life. I saw Michelle and John go past.
Michelle looked happy, apparently ignoring pain as a
massive PR loomed, and no doubt she was enjoying
some quiet time alone with John for the first time this
weekend. I spotted Katie Famous - a huge relief, since
I had missed her at 20 miles. She managed a smile in
response to my gravelly cheer.
Finally, I saw Christy continuing her march
through the parade of tiring runners, as she headed
toward the most negatively split race of any GBTC
runner. Having confided on Saturday that a 3:20
would make her happy, she was so far ahead of that
pace I had given up calculating. I jogged along side
her, wondering if we could be as cute as John and
Michelle. "Would you like me to run with you, or
should I bugger off?" I asked, employing some
Australian vernacular. "Bugger Off" she said, leaving
nothing to be misinterpreted. I set myself up for that, I
thought.
The Wingfoot Express
2
At this point I had no chance to get to see the
finish, and I realized that the 2 pieces of bread I had
eaten at 5:30am were no longer enough to keep me
going, so I made my way back to the El train to get to
the hotel. As I waited for the train, a message arrived
on my cell phone (the last in a long series of messages
that I had received all day). It said "Christy Bonstelle:
Finish Time 3:14:56 (unofficial)". (That was her clock
time - chip time would be even better.) I knew Christy
would be over the moon, as so was I.
Membership Report
As of September 12, GBTC has 166 current members, including 4 lifetime members, 12 sponsored
athletes, and 8 social members. In this issue of the Wingfoot, we're rekindling the tradition of actually letting
you know who the new members are. New to GBTC this summer are:
June 2005: Ryan Aschbrenner, Jenny Thomas, and Sam Blasiak.
July 2005: Katia Germain, Esther Rosenthal-Bryne, Diedre Murphy, Peter Warrington, Tomoaki Uchiki,
Elliot Strizhak and Kevin Wheelen
August 2005: Grace Sembajwe, Jason Schnell, Jerome Mauris and Brian Curran
Finally, there can never be too many athletes wearing red and black -- all current members are strongly
encouraged to recruit new members to join GBTC. Please feel free to use the full color brochure, available on
the website. Club webmaster Mark Tuttle has enabled payments for membership dues via credit cards online.
Margaret L. Bradley Award Winner Announced
By Coach Tom Derderian
GBTC announced the selection of Katie Famous to receive the second half of the 2005 Margaret L.
Bradley Award. The award is for travel to compete in the Chicago Marathon on October 9th. The second half of
the yearly award is given by the Universal Sole running club of Chicago. In the spring the GBTC gave the first
half of the award to a Universal Sole athlete to compete in the Boston Marathon.
The twice-yearly award is given reciprocally to young women of each club to alternately compete in the
Boston and Chicago marathons in memory of their late teammate Margaret L. Bradley, who was a member of
each club. The award is given to young women marathoners who exemplify the traits that endeared Margaret
Bradley to her teammates.
Katie Famous was Margaret Bradley’s friend and teammate in Boston before Margaret moved to
Chicago to attend medical school. Katie Famous graduated from Tualatin High School in 1997 and Amherst
College in 2001 with a degree in political science. She is now enrolled in an M.D./Ph.D. program at Boston
University Medical School in neuroscience and pharmacology.
Famous took up running in college after playing soccer in high school and rowing on the crew team at
Amherst, where during pre-season training she exhibited a talent for running, leading her crew mates to ask if
she’d run cross-county. In her junior year she joined the Amherst College cross-country team and by senior year
her coach Eric Nedeau named her captain. In college she ran personal bests of 10:43 for 3km and 18:27 for
5km. Chicago will be her first marathon.
For the GBTC, Famous ran on many New England Grand Prix teams with Margaret Bradley. About
Margaret Katie says, “ In the relatively short time that I was blessed with her friendship, Margaret was like a
sister to me. We shared ups and downs, both personal and athletic. My two most poignant memories of her are
watching her finish the Chicago Marathon, with the biggest grin on her face, right underneath the clock reading
2:58...and her staying with me in the hospital for multiple days when I had abdominal surgery. Always a fun
presence, she brought me bright green slippers to walk around in.”
October 2005
The Wingfoot Express
3
Mark Your Calendars: Annual Meeting On October 25
By Bruce Davie
We will hold our annual meeting at 7pm on October 25, at the offices of Joel Bargmann. The address is
316 Summer Street, which is over Fort Point Channel from South Station. Lots of parking and easy T access.
Here are just five of the many reasons to come to the annual meeting:
1. Vote! This is where we elect the board of directors. They decide most issues relating to the running of
the club and how your annual membership fees are spent. Feel like voting in federal and state elections is a
waste of time? Come vote in something that actually makes a difference.
2. Run! Not your normal sort of run - run for office. Any member of the club can stand (or run) for
election to the board. The best way to get a good board is to have a good set of people to choose from.
3. Watch and Listen! OK, it's hard to make this sound exciting, but you can hear about what the club
achieved in the last year in the coaches', president's, and treasurer's reports. More excitingly, there will be a
multimedia presentation of the year's highlights, compiled by Jenny Thomas. Want to see you face projected
larger than life? Send your best photos to Jenny.
4. Pay up! Again, this may not sound like so much fun, but you can get your 2006 dues payment out of
the way (not to mention your 2005 payment, laggards) with one quick and fairly painless check made out to
GBTC, thus making yourself eligible for participation in items 1, 2 and 5.
5. Eat, drink and be merry! There will be food and beverages provided by the club, so come along and
get your share, and take the chance to socialize with your team mates without breaking a sweat.
Hope to see you there.
To Run Or Not To Run (That Is For The Board)
By Katie Fobert
As you now know, the annual meeting is set for Tuesday October 25 at 7pm. At that time, you will have
the opportunity to run for the board. To help you decide whether or not the board is for you; the following list is
some of the present board’s accomplishments.
1. The Margaret Bradley fund was established and now stands at $6,208.67. The board appointed a
separate committee to oversee the investment of the funds and to choose a recipient for the award.
2. The board made all arrangements for the snowed-out GBTC Invitational. This included facility
arrangements, the hiring of officials, soliciting volunteers, and publicizing the meet.
3. Colorful GBTC brochures and GBTC business cards have been developed for recruiting purposes.
The Wingfoot has been revitalized.
4. The board helped designate funds for team travel to meets such Track and Field and Cross-Country
Club Nationals. We also helped organize events such as the Annual Meeting, the Holiday Party, the
Midsummer Light’s Relay and the Topsfield Cross-Country Festival.
5. The website contains links to Road Runner Sports and Amazon. The club store is up and running with
new GBTC merchandise on sale. There you will find a list of recommended books (chosen by various club
members including yours truly) - click on one of the books and you'll be able to buy it from Amazon and we
earn a percentage of the sales.
6. The board put together an application for the Balance Bar Award. If chosen, the club could get up to
$20,000 towards club expenses for the upcoming year. We are still waiting to hear about this one.
If you decide that serving on the board is for you, you can email me a paragraph stating why you want to
run. I will compile the paragraphs and send them out to the club membership at large right before the annual
meeting.
October 2005
The Wingfoot Express
4
Social News
PO Box 183, Back Bay Annex
Boston, MA 02117-0183 USA
Board of Directors (2004-2005)
Bruce Davie, President, 978 936-1292, [email protected]
Ted Charrette, Vice president, 617 563-7141, [email protected]
Katie Fobert, Clerk, [email protected]
Jim O'Brien, Treasurer, [email protected]
Ken Agabian, 617 262-3013, [email protected]
Cynthia Hastings, 617 846-2902, [email protected]
Brad Kozel, 617 254-9186, [email protected]
Josh Seeherman, 617 718-2123, [email protected]
Francis Shen, [email protected]
Gary Snyder, 617 536-6797, [email protected]
Coaches
Tom Derderian, 617 846-2902, [email protected]
Dave Callum, 617 501-1312, [email protected]
Race directors
GBTC Invitational: Jim O'Brien, 617 441-1548, [email protected]
Bradley Palmer Cross-Country Club Challenge: Tom Derderian
Vital functions
Webmaster: Mark Tuttle, [email protected]
Membership director: Christy Bonstelle, [email protected]
Newsletter editor: Kit Wells, 617 429-9198, [email protected]
Merchandiser: Josh Seeherman
The Wingfoot Express is the bimonthly newsletter of the Greater Boston
Track Club. Contents of this newsletter are copyrighted ©2005 by the
Greater Boston Track Club, all rights reserved.
Please send articles, race results, and letters to the above address, or
email them directly to the newsletter editor. To make sure you don't
miss a single issue of The Wingfoot Express, please send any change of
address to the membership director.
GBTC is a 501(c)(3) nonprofit corporation, and is governed by a board
of directors elected each year by the general membership. Our creed, as
stated in our bylaws, is: “The Greater Boston Track Club provides a
friendly, competitive, team-oriented environment to those who compete
at the national, regional, and local levels. Financial support may be
provided to teams and individuals to compete at major events. The club
promotes events in track and field, road racing, trail running, and crosscountry. A structured training program is provided in the form of team
practices under the guidance of experienced coaches.”
GBTC is registered as USATF-NE club # 016.
October 2005
Lee Cox reports that he has recently opened a
second store for Runaway Success in Collegeville,
Pennsylvania, adjacent to miles of trails leading to
Valley Forge NHP. Runaway Success began under the
name of Runner's Edge in 1981. As co-owner and cooperator with local runners Jen Flint, Mark Panetta,
Mike Precopio, Stuart Smith, and Aimee Louise, Lee
reports that he and his wife Mylene are having a great
time although they do miss the Greater Boston scene.
The store will soon have a framed GBTC singlet
hanging on wall, reflecting part of Lee’s proud history
of representing our club. Visit the store, the website,
or drop him a note at happyrunning.com.
Ulrike Gradhand who came from Germany
and ran for GBTC a few years ago writes: "Hope
things are going well in Boston. I am doing my PhD
now in Bavaria, Germany. I still run, but it is hard to
find women of my age to practice for middle distance
races. So I mainly do longer stuff and only one track
workout a week. Recently I was wearing my red
GBTC singlet on the track and that way got to know a
guy who spent 2 years in Boston running for BU. We
must have been at the same meets even. Small world!"
If you want to say hello, Tome Derderian has her email address on hand.
Alison Guzmán wishes everyone competing at
Topsfield, the Tufts 10km and especially the Chicago
Marathon group good luck. She’ll be cheering from
Spain!
Nice Threads!
Just in time for Fall, the GBTC store now has
a supply of long-sleeved t-shirts for sale. See
http://gbtc.org/store/ for details. You can also buy
GBTC t-shirts (the highly collectible, never sold to the
public "Snowstorm Invitational" version) as well as
racing singlets and bras.
You can now use PayPal and your credit card
to purchase these items, which will then be delivered
to the track. And don't forget that whenever you want
to shop at Amazon or RoadRunner, you can get there
from the above link and help GBTC earn a
commission on your purchases.
The Wingfoot Express
5
Running Chi Style
By John J. Fialkovich
Danny Dreyer has chronicled his incorporation of Tai Chi with his passion for running in his book,
Chi Running. Dreyer’s main objective in this volume is to address the question, “How do we measure
success in running?” Is it achieving a certain time for a given distance? Is it an Olympic medal? Dreyer
proposes that true running success is found in teaching our bodies to run more efficiently and injury-free. As
Tom Derderian recently wrote in New England Runner, humans evolved uniquely to run long distances.
Tom points out that no chimpanzee is capable of out-running a human at any distance. Dreyer’s message is
similar to Tom’s, in that if we run the way we are supposed to, we won’t get hurt! (What a relief from all the
preaching about how bad running is for the body by the non-running community!) Dreyer doesn’t put stock
in spending time on either strength training or stretching.
Dreyer writes that a “result-oriented mind-set” will not lead to the fulfillment that we all desire from
our sport. He suggests that our Western culture encourages this way of thinking, in which we measure our
success by who we can beat and what PRs we will post. A PR is a wonderful thing, but it’s impossible to PR
every time we toe the line or to set PRs for the entirety of our lives. However, we can learn to tap into our
body’s potential every time we compete or train. Dreyer concludes that the real goal we all want to achieve
is to focus ones mind in order to allow the body to perform under adverse conditions.
Building a solid foundation, one that will allow all the connecting pieces to function as they were
designed, is a Tai Chi principle that applies to both our athletics training and our greater lives. GBTC prides
itself in being composed of well-rounded individuals. We all have other priorities and obligations in addition
to our passion for running, jumping, or throwing. It is our ability to access that passion, or chi, that will
allow us to succeed in our sport.
I agree, as is proclaimed by the publishers on its cover, that this book is revolutionary,. Although
some cannot fathom picking up a book mentioning 10 minute-mile training pace, rest assured that this is not
another publication for weekend warriors. However, I urge anyone subscribing to Arthur Lydiard’s
philosophy in his Running to the Top to keep their cool when Dreyer explores running mechanics in his
book, because the two books don’t agree on this subject. Curiously, when I’ve observed Kenyan runners
moving with ease around the track during a 10K, I recognize running Chi style more than unalloyed Lydiard
technique.
A Detour When Your Body Says “Stop”
By Russ Miller
Tired of running? Got sore knees, sore achilles? Sometimes the parts that say STOP when you run,
are quite tolerant of alternative motions.
My achilles has been uncooperative this year, so I've focused on cycling. Last week I flew out to do
RAGBRAI, a week-long bike ride across Iowa. 533 miles in seven days. You can hammer when you want
to, or just eat your way across the state. You can keep good company with 10,000 official riders and 5,000
more bandits.
You'll find everything from kids riding old Schwinns in flip flops to mom and dad on a tandem, with
the 8 year old on a bike tied behind and a 1 yr old in a caboose tied further behind. You'll find guys on
unicycles. You'll find elite guys who can blow your doors off. The Army, Navy and Air Force sent teams.
I'm not rah-rah military, but the Air Force team of 120 men and women looked really good when they
gathered just short of the finish line on Saturday, then rode two abreast into town with the lead guy holding a
flag. Don't want to join the army? Try hopping onto the Army pace line and fly along at 28 mph (w/tail
wind) until they drop you.
October 2005
The Wingfoot Express
6
Every night there's entertainment, from rock bands to country to those same Army guys who rode
with you this morning all dressed up and playing Sousa marches.
Tired of eating healthy? On a typical day, you'll stop for pancakes at 20 miles, then pork (from
mrporkchop.com) for lunch, bratwurst, corn, pie a la mode and God knows what else. Somehow you'll
expend so much energy that your body will ingest everything without punishing you afterwards. Our bodies
handle solid food a lot better while cycling than while running. By week's end, you will be very sick of
Gatorade.
During the day, you can jump off your bike and take a ride in an ultralight (nothing like flying 80 feet
off the ground with cyclists below, stretched out as far as the eye can see). Iowanian's (or whatever you call
them) are creative: they make waterslides with a hill, plastic sheeting, bales of hay, lots of water and some
indoor/outdoor carpeting. Run as fast as you can, then dive like a shortstop going for a line drive. The trick is
to slide the 50 yards down to the lake at the bottom. Then visualize doing this after 80 miles of riding, and
landing somewhere between your quad and your chest. (yes, it hurts). No such stuff around here, but they
don't worry about litigation issues out there.
Every night is like a State Fair. The host towns do their best to entertain. You can try rock climbing
or ride a mechanical bull (not recommended). The Army has a push up contest where you can win an army
tee shirt for 71 push ups (61 for women).
It's not a race, but you can make it a race, or just make a friend and pedal down the road singing
Doris Day songs (Cheryl Crow for you 20 somethings), then hammer the next 10 miles.
At night, it is all about tenting and strange showering arrangements.
At the end, you dip your wheel in the Mississippi, ship your bike home, find a real hotel, then a good
steak house with a full wine menu.
Use one more day to fly home and you'll be itching to run again.
Falmouth Road Race
By Kit Wells
Several reporters on the Press/VIP trucks waved and cheered for "Greater Boston!" during the prerace stride outs. But the short story from the 2005 Falmouth 7 miler was that it was in far slower conditions
than last year, overcast yet humid with little wind. Yet there were a slew of very good performance by club
members. Three men ranked among the top 100 overall; six women among the top 100 women. Nobody
repeated Marzuki's '04 folly of chasing the leaders at warp speed in the first mile, but Laura Hayden's 26th
place among the women in '05 may be the best finish among a club member in the modern era. JJ Fialkovich
overcame his lousy starting position for a respectable debut on the rolling coast-clinging course.
Side activities of watching the invitational mile, devouring a pre-race Italian dinner, camping in
tepees, and a post-race cookout complete with rhubarb pie at the Bradley house were all wildly successful.
Crucial logistical support and humor was generously showered on the club's athletes by the Bradley and
Manville families, and GBTC's Siegrist, Hemingway, Kozel, and Doyon.
Tattoo You
Get your Limited Edition GBTC club tattoos from Bruce Davie either
trackside during practice or at the upcoming Annual Meeting. One size fits all.
Great for all club supported disciplines including sprints, throws, jumps, steeple,
hurdles, cross country, and distance events. Easy application, long lasting
(although temporary), nontoxic, USADA-approved, and very, very fashionable.
October 2005
The Wingfoot Express
7
The Athlete’s Kitchen (Special Double Feature!)
Caffeine and Athletes
© Nancy Clark, 2005
Many athletes enjoy a caffeine-lift either as a morning eye-opener, during
daily coffee breaks, before training, and during competitions. Questions arise about
caffeine:
Should I use caffeinated gels during long runs?
How much caffeine is in Red Bull?
Does coffee enhance performance or is it dehydrating?
The purpose of this article is to look at caffeine (most commonly consumed as coffee)
as part of a sports diet and help you determine whether you want to take it or leave it.
Caffeine and hydration
We’ve all heard the warning: Coffee has a diuretic effect, is dehydrating, and doesn’t count as a fluid
replacer. While once deemed true, we now know differently. The truth is, a moderate intake of coffee, cola
and other caffeinated beverages do count towards fluid needs, particularly if you are accustomed to
consuming caffeine as a part of your daily diet. (Don’t we all know someone who drinks only coffee, no
water, and is fully functional?) Given about 80% of Americans drink coffee (55% daily, 25% occasionally),
and the average intake is about 200 mg caffeine/day (3 mg/kg), most athletes are familiar with caffeine’s
benefits of heightened alertness and performance. The US military is intensely interested in the physiological
effects of caffeine on hydration. With soldiers enduring the heat of Iraq, the military needs to know how to
optimize hydration. Hence, they have researched the effects of moderate and high doses of caffeine (3 and 6
mg/kg body weight) on hydration. Using subjects who habitually consumed a relatively low amount of
caffeine--equivalent to one 6-ounce cup of brewed coffee (100 mg/day; about 1.3 mg caffeine/kg), they
found no detrimental effects of caffeine on 24-hour urine volume. (Armstrong, Int J Sports Nutr, June 2005)
By day’s end, the urine losses were similar whether the person consumed no caffeine or a high dose. How
did the coffee is dehydrating myth start? The initial studies looked at urine collection just 2 to 4 hours after
caffeine-consumption (not the 24-hour picture), did not compare coffee to water, or used very high doses of
caffeine. We now know people have similar urine volume whether they consume caffeinated (< 3 mg
caffeine/kg) or plain water.
Caffeine and performance
Caffeine is one of the best-tested ergogenic aids and is known to help athletes train harder and longer.
Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. There are more
than 74 good studies on the use of caffeine for both endurance exercise and short-term, higher intensity
exercise. The vast majority of the studies conclude that caffeine does indeed enhance performance and
makes the effort seem easier (by about 6%). The average improvement in performance is about 12%, with
more benefits noticed during endurance exercise than with shorter (8 to 20 minutes) exercise and a negligible
amount for sprinters. More benefits are also noticed in athletes who rarely drink coffee, hence are not
tolerant to its stimulant effect. Because each person responds differently to caffeine, do not assume you will
perform better with a caffeine-boost. You might just end up nauseated, coping with a coffee stomach, or
suffering from caffeine jitters at a time when you are already nervous and anxious. And be forewarned:
while a morning cup of coffee can assist with a desirable bowel movement, a pre-competition mugful might
lead to transit troubles! Experiment during training to determine if a caffeinated beverage or plain water is
your best bet.
October 2005
The Wingfoot Express
8
Caffeine and sports beverages, sports supplements
As you have likely observed, caffeine is readily
available in a variety of products, some of which are listed
here:
A moderate caffeine intake is considered to be 250
mg/day. In research studies, the amount of caffeine that
enhances performance ranges from 1.5 to 4 mg/lb body weight
(3 to 9 mg/kg) taken 1 hour pre-exercise. For a 150 lb person,
this comes to about 225 to 600 mg. More does not seem to be
better. Most athletes get caffeine by drinking coffee; others
consume caffeinated gels, chug Red Bull, or pop NoDoz pills.
Because the amount of caffeine in coffee is so variable, some
athletes prefer products with specified doses.
Product
Gu, Vanilla, 1 oz.
Diet Coke, 12-oz.
Espresso, 1 oz. shot
Jolt gum,1 piece
Pepsi, 12 oz. can
Dexatrim Diet Pill
Excedrine, 1 tab
Red Bull, 8 oz. can
Starbuck’s, 16 oz.
NoDoz max, 1 tab
Caffeine
20 mg
30 mg
40 mg
40 mg
45 mg
52 mg
65 mg
80 mg
200 mg
200 mg
Caffeine and calories
If Starbuck’s or Dunkin’ Donuts are your preferred sources for caffeine, be forewarned: Their
specialty coffees are filled with calories. While black coffee has no calories, a coffee regular with two
creamers and two sugars has 80 calories. A 16-ounce Starbuck’s Vanilla Frappuccino perks you up with 470
calories of sugar and fat; a Dunkin’ Donuts Coffee Coolatta 350 calories. These are not diet beverages;
hopefully, they will energize you enough to burn off those calories during a killer workout!
Caffeine and common sense
Athletes vary in their response to caffeine; some are very sensitive and prefer to abstain rather than
get over stimulated. Others thrive on a jumbo cup of brew. Clearly, you have to learn through trial and error
the amount of caffeine that works best for your body--if any at all! Perhaps more sleep could be the better
energizer for some low-energy athletes?
Loafing Around: Bread & Athletes
© Nancy Clark, 2005
With the fall of the Atkins Diet, athletes are (thankfully) returning to eating bread and other starchy
foods. They’ve realized carbs are not fattening; rather, excess calories are fattening. Bread and other grain
foods are rightfully re-establishing themselves as the foundation of each meal.
The government’s dietary guidelines encourage us to eat 6 to 11 servings of breads and grain-foods
each day—of which at least half should be made from whole grains (i.e., whole wheat, rye, oats, corn).
Enjoying this many servings of grain-foods is an easy task for hungry athletes who commonly devour 6
servings at breakfast alone, such as a hefty bowl of cereal (4 servings) with an English muffin (2 servings).
Yet, confusion still abounds regarding the role of bread in a sports diet. Some weight conscious
athletes still fear bread as a fattening enemy. They ask "Can I really eat toast at breakfast and a sandwich at
lunch—and not get fat?" Other athletes wonder if bread made from refined white flour is “evil." The purpose
of this article is to replace some of the myths and misconceptions regarding bread and other grain foods and
offer a grain of truth.
Myth #1. White bread is worthless; it has no nutritional value.
False. Although the refined white flour used to make bread may have been stripped of fiber,
magnesium, zinc and several other nutrients, at least five nutrients have been added back by enriching the
flour with B vitamins (thiamin, niacin, riboflavin, folic acid) and iron. Some white breads offer more of these
October 2005
The Wingfoot Express
9
vitamins than whole wheat breads. But not all the lost nutrients are replaced, so the optimal sports diet
includes primarily whole grain breads and cereals.
When reading the label on the bread wrapper, be forewarned that wheat flour is synonymous with
refined white flour. Only breads labeled as "100% whole wheat" are indeed made from all whole wheat
flour. Most breads are white-flour based, with a dash of whole wheat (or other grain) added. The fibercontent offers a tip-off: look for breads with at least 2 grams of fiber per slice.
Eating white bread will not hurt your health unless your whole diet focuses on refined white flour
products (i.e., too many white bagels and pasta meals). You’d be wise to eat a variety of grain foods and
consume a variety of nutrients. Hence, if you eat a bagel made from white flour at breakfast, choose rye
bread at lunch and popcorn for a snack. Or, if you prefer white bread for a sandwich, enjoy whole grain
Wheaties or oatmeal for breakfast and corn for dinner. So go ahead and enjoy the traditional leftover
Thanksgiving turkey sandwich on white bread, if you so desire. And don’t feel guilty if you really prefer
white bread for your favorite PB&J sandwich.
The key to an optimal diet is to balance out the highly processed foods with more wholesome
products the rest of the day. No one food—not even white bread—can be classified as bad. It can be
integrated into an overall good diet.
Myth #2: Whole grain bread is a nutritional powerhouse.
False. Although whole wheat bread may have slightly more nutritional value than does white bread, it
is still not a "nutrition powerhouse." Bread provides only the foundation of a healthy diet; the nutrient-dense
fruits, vegetables, lean meats and low fat dairy foods eaten alongside bread are the stronger sources of
vitamins and minerals. For example, two slices of bread (two ounces) has far less protein, calcium,
riboflavin, potassium, Vitamin D and other vitamins and minerals than do two slices of (American) cheese.
While bread is only a fair source of vitamins and minerals, it is as an excellent source of carbohydrate
(starch). These carbohydrates are important for fueling muscles and helping enhance athletic performance.
Your sports diet should get 55 to 65% of the calories from carbohydrates; bread offers 65 to 75% of its
calories from carbohydrates.
Myth #3. Bread is fattening.
False. Plain bread is not fattening. Most of bread's calories are from carbohydrates. Your body
preferentially burns carbohydrates during exercise rather than stores them as body fat. However, bread can
become fattening if you smother it with lots of butter, margarine or mayonnaise. The fatty spreads that
commonly adorn bread are, indeed, fattening.
If you are watching your weight, you can enjoy bread and bread products at each meal as long as you
stay within a calorie budget that's appropriate for attaining your weight goals. Most active people can reduce
body fat by eating 600 to 700 calories per meal (1,800-2,100 calories per day). Bread, with 70 to 100
calories per slice, can certainly fit within that budget. However, the pat of butter (50 calories) or tablespoon
of mayonnaise (100 calories) spread on the bread quickly boosts calorie intake....
Myth #4. Diet bread helps with weight loss.
False. Diet bread is filled with extra air and sometimes extra fiber. The slices are extra thin. All this
results in a lower calorie product. Most diet breads have about 40 calories per slice, as compared to regular
breads that tend to have 70 to 100 calories per slice. (One ounce of bread is generally 70 to 80 calories,
regardless if it comes in the shape of a bagel, pita pocket, slice, wrap or sub roll.) The key to bread's calorie
content is knowing the ounces per serving. The more bread, the more calories. Although dieters can save a
few calories by eating diet bread, the real key to weight reduction is to reduce calories from fats, not from
carbs. Weight-conscious athletes are better off skipping butter, but loafing around with the bread.
October 2005
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Comparing Calories in White Breads
The more bread you eat, the more calories you consume.
Bread
Weight
Calories
Wonder bread, 1 slice
1 oz
70
Pepperidge Farm, 1 slice
1.3 oz
95
English Muffin, Thomas'
2 oz
130
Bagel, Lenders small
2 oz
150
Bagel, Lenders Big'n crusty
3 oz
210
Pita, 6" round
2 oz
160
Pita, 8" round
3 oz
240
Hotdog roll
1.5 oz
110
Hamburger roll
1.5 oz
110
Bulkie roll
2 oz
150
Comparing Nutrients in Breads
White breads are enriched with B-vitamins to replace those lost during the refining process. however,
white breads lack fiber as well as many other vitamins and minerals that are not replaced.
Fiber (gm)
Iron
Folic Acid
B-1
Wonder Bread, 1 slice
-6%
6%
6%
Whole Wheat, not enriched
2
6%
2%
4%
Whole Wheat, enriched
2
10%
8%
15%
Sports Nutritionist and GBTC club member Nancy Clark RD counsels casual and competitive athletes at her private practice in Healthworks, the premier fitness
center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook ($23), Food Guide for Marathoners ($20), and Cyclist’s Food Guide ($20) are
available by sending a check to Sports Nutrition Services, PO Box 650124, W. Newton MA 02465 or via www.nancyclarkrd.com or
www.sportsnutritionworkshop.com.
October 2005
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11
Road Racing Schedule
USATF New England Grand Prix, 2005
10/30
Cape Cod Marathon; Falmouth, MA
USATF National Championship Events, 2005
10/15
11/5
USA 50 Mile Championships Boalsburg, PA 50 mi, 50 mi
USA Men's 10 km Championship Mobile, AL 10 km
Cross Country Schedule
10/16
10/23
10/29
11/5
11/6
11/19
11/27
2/18-19/06
4/1-2/06
USATF National Masters 5K XC, Saratoga State Park, Saratoga Springs NY
Boston Mayor’s Cup, Franklin Park, Boston, MA
Wachusett Deer Run 5 Mile, Tahanto Regional HS, Boylston, MA.
Manhattan Track Club 8k, Van Cortlandt Park, NYC.
USATF-New England Championship, Franklin Park, Boston, MA
USATF National Club Cross Country Championships, Genesee Valley Park - Rochester, NY
Andover 6K, Andover Country Club, Andover MA
USA Winter National XC / USA World Championship Trials, Van Cortlandt Park, NYC
IAAF World Championships, Fukuoka Japan
Indoor Track Schedule
12/3
12/10
12/17
12/24
12/31
1/7
1/14
1/22/06
1/27/06
Northeaster University/ New Balance Winter Carnival, Reggie Lewis Center, Boston, MA
Harvard Invitational, Gordon Indoor Track, Harvard University
BU All Comers Mini Meet
BU All Comers Mini Meet
BU All Comers Mini Meet
BU All Comers Mini Meet
BU All Comers Mini Meet
GBTC Invitational Indoor Track Meet, Gordon Indoor Track, Harvard University
Reebok Boston Games, Reggie Lewis
Bruce Bond (L) and Brian Hare fly along a bridge just after the first mile of the Ollie 5 Miler.
October 2005
The Wingfoot Express
12
Recent Performances
Outdoor Track and Field (July 8 – July 28)
This is a list of track and field performances by athletes representing the club in meets for the
remainder of the season to date. The name of each event is followed by the club record for that event on the
same line, and then the club performances on following lines. The list is maintained by Josh Seeherman.
Please email any corrections to [email protected]. Apologies in advance.
(*indicates under existing record.)
Dudes
4x400 (Colon, Dilday, Shen, Fuller, 3:12.81)
Cahill, Mbacke, Colon, Shen, 3:25.38, USATF Club Nationals 7/1516/05 (52.1, 53.1, 49.9, 50.3)
100 M (Stan Egbor, 10.31)
Stan Egbor, 10.64, USATF Club Nationals 7/15-16/05
Tim Harding, 10.89, USATF Club Nationals 7/15-16/05
Ghais Abduljaami, 12.61, USATF Club Nationals 7/15-16/05
4x800 (Nichols, Demers, Francis, Puckerin, 7:26)
Seeherman, Karatkewicz, Binkley, Colon, 8:12.67, USATF Club
Nationals 7/15-16/05 (2:02, 2:06, 2:05, 1:59)
200 M (Stan Egbor, 20.66)
Dominique Worsley, 21.05, USATF Club Nationals 7/15-16/05
Stan Egbor, 21.36, USATF Club Nationals 7/15-16/05
TK Yang, 26.41, USATF Club Nationals 7/15-16/05
400 M (Kobie Fuller, 47.87)
Francis Shen, 49.79, USATF Club Nationals 7/15-16/05
Andie Colon, 51.27, USATF Club Nationals 7/15-16/05
800 M (Keith Francis, 1:50.2h)
Andie Colon, 1:56.96, USATF Club Nationals 7/15-16/05
Josh Seeherman, 1:58.22, USATF Club Nationals 7/15-16/05
Aaron Binkley, 2:00.85, USATF Club Nationals 7/15-16/05
1500 (Ethan Crain, 3:49)
Ted Breen, 4:13.91, USATF Club Nationals 7/15-16/05
Distance Medley (Demers, Strang, Doyle, Meyer, 9:54y)
Karatkewicz, Binkley, Seeherman, Breen, 11:04.39
HJ (Olson/Lammi/Embree, 2.14 [7-0])
Dan Olson, 2.08, USATF Club Nationals 7/15-16/05
Mike Carr, 1.93, USATF Club Nationals 7/15-16/05
LJ (Rob Tyson, 7.49 [24-7])
Rob Tyson, 7.44, USATF Club Nationals 7/15-16/05
Richard Jones, 6.98, USATF Club Nationals 7/15-16/05
Triple Jump (Fred Brooks, 15.32 [50-3])
Mile (Jack McDonald, 4:00.9)
Bill Newsham, 4:47.4h, Framingham Weekly Open 7/13/05 (masters)
5000 M (Alberto Salazar, 13:37)
Matt Karatkewicz, 16:23.07, USATF Club Nationals 7/15-16/05
JJ Fialkovich, 16:49.06, USATF Club Nationals 7/15-16/05
Tomoaki Uchiki, 17:00.73, USATF Club Nationals 7/15-16/05
Brad Kozel, 17:25.55, USATF Club Nationals 7/15-16/05
110 High Hurdles (Hassan Wajd, 14.50)
Dan Conti, 15.07, USATF Club Nationals 7/15-16/05
Francis Shen, 15.30, USATF Club Nationals 7/15-16/05
PV (Chris Westfield, 4.88 [16-0])
Dan Conti, 4.15 [13-7.25], USATF Club Nationals 7/15-16/05
Shotput (Steve Queen, 17.24 [56-6])
Dan Conti, 12.56, USATF Club Nationals 7/15-16/05
James Lemieux, 10.35, USATF Club Nationals 7/15-16/05
Jeremy Racine, 10.12, USATF Club Nationals 7/15-16/05
Discus (Wayne Lynch, 55.73 [182-10]
Dan Conti, 37.82 [124-1], USATF Club Nationals 7/15-16/05
James Lemieux, 35.13, USATF Club Nationals 7/15-16/05
Mike Randall, 33.76, USATF Club Nationals 7/15-16/05
Hammer (Joe Welch, 59.02 [193-8])
James Lemieux, 41.79, USATF Club Nationals 7/15-16/05
Jeremy Racine, 30.02, USATF Club Nationals 7/15-16/05
400 Intermediate Hurdles (Fred Hintlian, 54.1h)
*Francis Shen, 53.93, USATF Club Nationals 7/15-16/05
Dave Cahill, 55.41, USATF Club Nationals 7/15-16/05
Steeplechase (Greg Meyer, 8:28)
Aaron Binkley, 10:37.68, USATF Club Nationals 7/15-16/05
4x100 (Jack, Soderquist, Saunders, Noble, 41.59)
Cahill, Harding, Tyson, Shen, 43.20, USATF Club Nationals 7/1516/05
October 2005
Sprint Medley (?)
Cahill, Conti, Mbacke, Callum, 3:57.75, USATF Club Nationals 7/1516/05
Javelin (Brian Black, 65.00 [213-3])
*Sean Furey, 68.51 [224-9], USATF Club Nationals 7/15-16/05
Mike Carr, 63.82 [209-5], USATF Club Nationals 7/15-16/05
Rich DeStefano, 61.47, USATF Club Nationals 7/15-16/05
Jeremy Racine, 54.41, USATF Club Nationals 7/15-16/05
Mike Randall, 54.29, USATF Club Nationals 7/15-16/05
Lucas Burbank, 53.44, USATF Club Nationals 7/15-16/05
The Wingfoot Express
13
Dames
100 M (Jana Bromell, 12.37)
Katia Germain, 13.20, USATF Club Nationals 7/15-16/05
Nast Shams, 13.43, USATF Club Nationals 7/15-16/05
Sarah Lawson, 13.78, USATF Club Nationals 7/15-16/05 (masters)
200 M (Shaina Damm/Jana Bromell, 25.34)
Sara O'Brien, 25.69, USATF Club Nationals 7/15-16/05
Katia Germain, 27.13, USATF Club Nationals 7/15-16/05
Sarah Lawson, 28.50, USATF Club Nationals 7/15-16/05 (masters)
4x400 (Damm, Bohlke, Regan, Bromell, 3:52.69)
Hayden, Lee, Occean, O'Brien, 3:58.17, USATF Club Nationals 7/1516/05 (62.1, 59.3, 58.7, 58.2)
4x800 (Leach, Roberts, Saltamacchia, Ball, 9:50.3)
*Lee, Siegrist, Cullina, Hayden, 9:14.31, USATF Club Nationals
7/15-16/05
Sprint Medley (?)
O'Brien, Finlay, Shams, Occean [2:12], 4:10.76, USATF Club
Nationals 7/15-16/05
Distance Medley (Occean, Shams, Cullina, Hayden, 12:06.29)
Geddes, Germain, Cullina, Siegrist, 12:50.66, USATF Club Nationals
7/15-16/05
400 M (Jana Bromell, 56.32)
Sara O'Brien, 56.61, USATF Club Nationals 7/15-16/05
Caroline Occean, 58.60, USATF Club Nationals 7/15-16/05
HJ (Anne Jennings, 1.68 [5-6])
Sherita Williams, 1.63 [5-4.25], USATF Club Nationals 7/15-16/05
Alicia Anderson, 1.58, USATF Club Nationals 7/15-16/05
Nast Shams, 1.48, USATF Club Nationals 7/15-16/05
Crystal Therrien, 1.43, USATF Club Nationals 7/15-16/05
800 M (Joan Bohlke, 2:10.79)
Laura Hayden, 2:15.13, USATF Club Nationals 7/15-16/05
Jennifer Lee, 2:15.93, USATF Club Nationals 7/15-16/05
Jane Cullina, 2:19.31, USATF Club Nationals 7/15-16/05
Sloan Siegrist, 2:20.54, USATF Club Nationals 7/15-16/05
1500 M (Julie Spolidoro, 4:35.35)
Laura Hayden, 4:36.91, USATF Club Nationals 7/15-16/05
Sloan Siegrist, 4:38.72, USATF Club Nationals 7/15-16/05
Sloan Siegrist, 4:54.88, South Pacific Mini Games, Palau, 7/28/05
5000 M (Julie Spolidoro, 16:29.54)
Katie Famous, 18:56.41, USATF Club Nationals 7/15-16/05
Carol Geddes, 19:28.27, USATF Club Nationals 7/15-16/05
100 High Hurdles (Shaina Damm, 14.1h)
Sherita Williams, 14.70, USATF Club Nationals 7/15-16/05
Caroline Finlay, 17.44, USATF Club Nationals 7/15-16/05
Nast Shams, 17.44, USATF Club Nationals 7/15-16/05
Crystal Therrian, 18.10, USATF Club Nationals 7/15-16/05
LJ (Shaina Damm, 5.92 [19-5])
Sherita Williams, 5.82, USATF Club Nationals 7/15-16/05
Nast Shams, 5.12, USATF Club Nationals 7/15-16/05
Katia Germain, 4.66, USATF Club Nationals 7/15-16/05
Triple Jump (Sherita Williams, 13.18w [43-2.75])
Sherita Williams, 13.14, USATF Club Nationals 7/15-16/05
Shotput (Shaina Damm, 12.93 [42-5])
Deirdre Murphy, 11.37, USATF Club Nationals 7/15-16/05
Crystal Therrien, 9.61, USATF Club Nationals 7/15-16/05
Nast Shams, 7.74, USATF Club Nationals 7/15-16/05
Discus (Princess Imoukhuede, 38.04 [124-10]
*Deirdre Murphy, 38.53, USATF Club Nationals 7/15-16/05
400 Intermediate Hurdles (Kourtney Trainor, 64.33)
Nast Shams, 67.60, USATF Club Nationals 7/15-16/05
Caroline Finlay, 69.37, USATF Club Nationals 7/15-16/05
Hammer (Princess Imoukhuede, 46.32 [151-11])
*Natalie Grant, 55.89 [183-4.25], USATF Club Nationals 7/15-16/05
4x100 (Putnam, Hobson, Baccas, Sullivan, 51.19)
*Williams, Germain, Shams, O'Brien, 50.50, USATF Club Nationals
7/15-16/05
Javelin (Kateema Riettie, 54.91 [180-2])
Kateema Riettie, 47.66, USATF Club Nationals 7/15-16/05
Nast Shams, 28.03, USATF Club Nationals 7/15-16/05
Christy Bonstelle (L) at Stowe; Yarrow (Moench) Pasche (M) at Twin Cities Marathon; Sarah O’Brien with Nast Shams at USATF Club Championships.
October 2005
The Wingfoot Express
14
The Roads (July 18 – October 10)
This is a snapshot of non-track performances by athletes representing the club for dates indicated
above. The name and date of each event is followed by the club performances on following lines. Details
such as overall place, time, and pace are most typically reported. The list is compiled from results scoured
off of Cool Running, or from messages posted to the club email list. Please email any corrections to
[email protected]. Apologies in advance.
Lynn Woods 6.5 Mile Dam Run, Lynn, MA, July 20, 2005
2 Kit Wells
40:51
3 Brad Kozel
43:09
5 Ed Breen
43:33
11 Tom Derderian
47:27
14 Paula Donovan
51:33 (1st Woman)
20 Cynthia Hastings
54:40
SBLI Falmouth Road Race, Falmouth, MA, August 14, 2005
60 Kit Wells
0:39:22
83 Bruce Davie
0:41:12
94 John Fialkovich
0:42:08
125 Laura Hayden
0:44:19 (26th Woman)
128 Maegan Chaggaris
0:44:27
189 Jessica Blake
0:46:29
235 Katie Famous
0:47:32
285 Katie Fobert
0:48:42
367 Christy Bonstelle
0:50:00
2015 William Doldt
1:00:43
Carver Cranberry 5 Miler, Carver, MA, July 30, 2005
1 Robert LaPlante
26:49 5:22
10 Chris Gonsavles
31:31 6:18
Mustang Flyer 4 Miler, Norwood, MA, July 30, 2005
46 Colin Mcardle
25:14 6:19
130 Dick Nickerson
31:21 7:51
Ronny's Run 4-Miler, Whitinsville, MA, August 20, 2005
2 Bill Newsham
22:06
Jay Mountain Marathon (30.5 Miles), Jay, VT, July 30, 2005
55 Brodie Miles
6:55:42
Jay Jellison Memorial 5K, Reading, MA, July 31, 2005
50 Sara O'Brien
20:59.0 6:46 (6th Woman)
Yankee Homecoming 10 Miler, Newburyport, MA, August 2, 2005
31 Sarad Tomlinson
57:57 5:48
35 Kit Wells
58:20 5:50
42 John Blouin
59:20 5:56
43 Calvin Ma
59:22 5:57
48 Brad Kozel
59:59 6:00
54 JJ Fialkovich
1:01:08 6:07
82 Maegan Chaggaris
1:04:09 6:25 (7th Woman)
126 Michelle Lang
1:07:04 6:43
135 Tom Derderian
1:07:33 6:46
140 Katie Famous
1:07:47 6:47
150 Katie Fobert
1:08:23 6:51
160 Kenneth Agabian
1:09:13 6:56
176 Jenny Thomas
1:10:05 7:01
207 Christy Bonstelle
1:11:17 7:08
226 Carol Geddes
1:12:14 7:14
689 Dick Nickerson
1:25:37 8:34
Men’s Open Team, 4th of 14 teams
Women’s Open Team, 2nd of 14 teams
Yankee Homecoming 5K, Newburyport, MA, August 2, 2005
360 Claire McManus
26:06 8:25
Beverly Yankee Homecoming 5K, Beverly, MA, August 4, 2005
5 Sarad Tomlinson
16:20 5:16
6 Kit Wells
16:25 5:17
381 finishers
Bridge Of Flowers 10k, Shelburne Falls, MA, August 13, 2005
12 Edward Breen
36:31 5:53
56 Colin McArdle
42:03 6:46
October 2005
Runaway's 5 Mile, N Attleboro, MA, August 21, 2005
8 Lynn Johnson
32:08 6:26 (2nd Woman)
9 Maegan Chaggaris
32:41 6:32
14 Jessica Blake
34:52 6:58
NETT - Massachusetts Triathlon, Sharon, MA, August 21, 2005
(Swim .5 Mi./Cycle 11.8 Mi./Run 4.4 Mi.)
33 Bryan Doldt
1:16:21
86 Margaret Nervegna
1:21:15 (13th Woman)
Lynn Woods Relay, Lynn, MA, August 24, 2005
2 . GBTC - Fishermen
53:57
Kit Wells
13:35
John Blouin
13:40
Ted Breen
13:25
Sam Blasiak
13:17
26. GBTC - Daily Twirl
69:16
Brian Beaulieu
14:44
Debbie Beaulieu
18:01
Cynthia Hastings
19:52
Tom Derderian
16:39
70 teams finishing
Lord Wakefield 5K, Wakefield, MA, August 31, 2005
1 Jason Dunklee
17:11
Phil Widener Open (4.1 miles), Windsor, CA, September 2, 2005
6 Bill Newsham
25:00
72nd Annual Around Cape Ann 25K, Gloucester, MA, Sept. 5, 2005
8 Calvin Ma
1:32:42 5:59
12 JJ Fialkovich
1:36:06 6:12
31 Johanna Thomas
1:42:21 6:36 (1st Woman)
33 Meagan Chaggaris
1:42:35 6:37
43 Lynn Johnson
1:44:41 6:45
56 Joel Bargmann
1:47:34 6:56
86 Kathryn Fobert
1:52:18 7:14
89 Jenny Thomas
1:52:37 7:15
91 Christy Bonstelle
1:53:33 7:19
136 Sarah Haines
1:58:41 7:39
The Wingfoot Express
15
New Haven 20K, New Haven, CT, September 5, 2005
59 Kit Wells
1:10:20 5:40
Irish America 5K, Malden, MA, September 5, 2005
16 Emily Raymond
21:08 6:49 (1st Woman)
Irish America 10K, Malden, MA, September 5, 2005
87 Hugh Jessup
59:04 9:32
Acushnet 4.1 Mile Road Race, Acushnet, MA, September 5, 2005
Men
12 John Blouin
22:31 5:26
18 Brad Kozel
22:59 5:33
19 Bruce Davie
23:05 5:34
20 Frank Perna
23:21 5:38
35 Chris Gonsalves
26:03 6:17
Women
2 Laura Hayden
25:13 6:05
6 Catherine Moroski
26:16 6:20
8 Jen Lee
26:27 6:23
10 Courtney Lavelle
26:48 6:28
17 Paula J. Donovan
29:12 7:03
Men’s Open Team, 3rd of 12 teams
Women’s Open Team, 2nd of 7 teams
CVS/Pharmacy 5K, Providence, RI, Sept. 11, 2005
Men
62 Jay Slowik
15:44 5:04 15:45.9
66 Ryan Aschbrenner
15:49 5:06 15:50.9
68 Kit Wells
15:56 5:08 15:57.9
70 Edward Breen
16:00 5:09 16:01.2
82 William Newsham
16:41 5:22 16:42.8
83 Bruce Davie
16:44 5:24 16:46.8
84 Brad Kozel
16:45 5:24 16:47.1
94 Sarad Tomlinson
17:04 5:30 17:05.8
123 Ryan Croteau
18:05 5:50 18:08.5
161 Tom Derderian
19:18 6:13 19:20.3
Women
23 Maegan Chaggaris
17:52 5:45 17:52.2
26 Laura Hayden
18:12 5:52 18:12.4
27 Lynn Johnson
18:25 5:56 18:25.6
32 Jennifer Lee
19:01 6:08 19:00.3
36 Catherine Moroski
19:22 6:14 19:23.2
117 Grace Sembajwe
23:52 7:41 24:16.7
243 Melanie Mcsally
26:22 8:29 26:45.9
Men’s Open Team, 3rd of 5 teams
Women’s Open Team, 2nd of 4 teams
Nassaney Memorial 5k, Bryant University, RI, September 25, 2005
3 Jay Slowik
16:27 5:18
52
Joe Doldt
22:29 7:15
54
Bryan Doldt
22:34 7:16
Twin Cities Marathon, St. Paul, MN, October 2, 2005
213 Yarrow Pasche
3:00:27 6:53
2166 Katherine Wasilenko
3:59:52 9:09
Somerville Homeless Coalition 5K, Somerville, MA, October 2, 2005
14 Jerome Mauris
19:06 6:10
29 Aaron Binkley
20:07 6:29
40 David Callum
20:36 6:39
47 Francis Shen
20:58 6:46
66 Sara O'Brien
22:02 7:06 (5th Woman)
78 Dan Conti
22:25 7:14
Round the Block 15K, Block Island, RI, September 10, 2005
135 Dick Nickerson
1:16:54 8:16
Fall Marathon 30K Tune Up, Lynn, MA, September 17, 2005
3
Sarad Tomlinson
1:54:27 6:09
4
Sam Blasiak
1:54:28 6:09
5
John Fialkovich
1:56:26 6:15
12
Lynn Johnson
2:05:40 6:45 (1st Woman)
20
Michelle Lang
2:10:43 7:01
23
Katie Fobert
2:11:49 7:05
24
Joel Bargmann
2:11:54 7:05
32
Maegan Chaggaris
2:13:57 7:12
46
Jenny Thomas
2:17:00 7:21
53
Katie Famous
2:17:29 7:23
82
Tom Whitney
2:25:47 7:50
84
Sarah Haines
2:26:24 7:52
October 2005
Harrier Classic, Franklin Park, Boston MA, September 24, 2005
Men, 8K
3 Michael Pieck
25:45
5 Josh Sohn
25:58
9 Ryan Aschbrenner
26:09
16 Edward Breen
26:51
24 John Fialkovich
27:35
25 Sarad Tomlinson
27:38
34 Brad Kozel
28:05
35 Sam Blasiak
28:07
38 Michael Panas
28:17
45 John Blouin
28:33
50 Bill Newsham
28:46
51 Robert Espinosa
28:48
56 Calvin Ma
29:11
59 Tomoaki Uchiki
29:20
69 Brian Beaulieu
30:08
Women, 5K
2 Maegan Chaggaris
18:24
5 Laura Hayden
19:06
8 Amanda Labelle
19:17
15 Katie Fobert
19:42
34 Emily Raymond
20:18
39 Jenny Thomas
20:27
65 Paula Donovan
21:37
72 Melissa Freidel
21:46
92 Grace Sembajwe
23:16
108 Melanie McSally
26:47
Men’s Open Team, 2nd of 9 teams
Women’s Open Team, 1st of 11 teams
Ollie Race 5 Miles, Boston, MA, October 2, 2005
11 Michael Pieck
25:26 5:06
21 Ryan Aschbrenner
25:55 5:11
32 Kit Wells
26:21 5:17
58 Sarad Tomlinson
27:05 5:25
62 Edward Breen
27:29 5:30
70 Brad Kozel
27:53 5:35
77 JJ Fialkovich
28:14 5:39
79 Bill Newsham
28:16 5:40
81 Tomoaki Uchiki
28:20 5:40
95 Lucas Woodward
28:51 5:47
123 Maegan Chaggaris
29:54 5:59 (14th woman)
132 Laura Hayden
30:17 6:04
133 Ryan Croteau
30:17 6:04
143 Brian Beaulieu
30:40 6:08
The Wingfoot Express
16
150 Bruce Bond
30:52
159 Lynn Johnson
31:16
162 Joel Bargmann
31:19
167 Brian Hare
31:29
168 Tom Derderian
31:31
183 Katie Famous
31:54
197 Ken Ross
32:30
205 Richard Puckerin
32:58
214 Jenny Thomas
33:19
218 Christy Bonstelle
33:23
390 Dick Nickerson
39:22
522 Michael Olivo
43:37
Men’s Open Team, 5th of 15 teams
Women’s Open Team, 4th of 7 teams
Men’s Masters Team, 8th of 14 teams
6:11
6:16
6:16
6:18
6:19
6:23
6:30
6:36
6:40
6:41
7:53
8:44
24 Steve Kaye
25 Jason Salony
26 Charlie Kelly
27 Paul Thompson
28 Jamie Doucett
29 David Bartel
30 Michael Melnikov
31 Millard Ring
32 Chris Dornin
33 Bill Aldrich
Men’s Teams
1. Greater Boston Track Club
2. Cambridge Sports Union
3. New England Track & Trail
4. Cambridge Running Club
B.A.A. Half Marathon, Boston, MA, October 9, 2005
32 Lucas Woodward
1:18:15 5:59
73 Ken Ross
1:25:29 6:32
147 Wayne Chan
1:31:50 7:01
237 Kenneth Agabian
1:35:54 7:19
967 Grace Sembajwe
1:51:12 8:29
GVH Cross Country Invitational 8K, Rochester, NY, October 9, 2005
26 Jay Slowik
27:35
Topsfield Cross-Country Festival, Topsfield, MA, October 9, 2005
Women’s Results, ~5K
1 Melissa Donais
SISU
20:02
2 Lauren Davis
SISU
22:06
3 Max Lachance
CSU
22:21
4 Sue Lachance
CSU
22:22
5 Paula Donovan
GBTC 23:53
6 Lisa Doucett
CSU
25:43
7 Cynthia Hastings
GBTC 26:23
8 Hattie Derderian
GBTC 31:24
Women’s Teams
1. SISU
1, 2, 9* = 12
2. Cambridge Sports Union
3, 4, 6 = 13
3. Greater Boston Track Club 5, 7, 8 = 20
Men’s Results, ~ 7K
1 Mike Pieck
GBTC 21:07
2 Ryan Aschbrenner
GBTC 21:30
3 Scott Lundquist
CSU
21:32
4 Ryan Miller
SISU
21:34
5 Jon Waldron
CSU
23:57
6 Terry McNatt
CSU
23:58
7 Brad Kozel
GBTC 24:16
8 Jason Dunklee
GBTC 24:26
9 Kit Wells
GBTC 24:36
10 Eric Tucker
GBTC 24:38
11 Harris Hardy
AE
24:53
12 Joe Otto
GBTC 24:57
13 Chad Carr
CRC
24:58
14 John Lachance
CSU
25:00
15 Dan Navaroli
SISU
25:14
16 Pete Cahalane
SISU
25:22
17 Paul Young
NETT 25:26
18 Dave Hannan
NETT 25:34
19 Dave Mingon
NETT 25:38
20 Frank Perna
GBTC 25:42
21 Frank White
NETT 26:17
22 Pete Warrington
GBTC 26:27
23 Ethan Danahy
CRC
26:41
October 2005
CRC
CRC
SRR
CSU
CSU
NETT
CSU
CRC
CSU
26:42
29:13
29:33
29:39
30:12
30:31
30:45
31:25
34:33
35:08
1, 2, 6, 7, 8, (9), (10) = 24
3, 4, 5, 12, 20, (21), (23) = 44
13, 14, 15, 16, 22 = 80
11, 17, 18, 19, 24 = 89
LaSalle Bank Chicago Marathon, Chicago, IL, October 9, 2005
266 Calvin Ma
2:48:18 6:24 (250th Man)
756 Maegan Chaggaris
3:01:39 6:55 (53rd Woman)
945 JJ Fialkovich
3:06:02 7:05
976 Lynn Johnson
3:06:32 7:06
978 Kathryn Fobert
3:06:54 7:06
1034 Michelle Lang
3:07:36 7:08
1357 Katie Famous
3:10:35 7:15
1709 Christy Bonstelle
3:14:56 7:24
3602 Thomas Whitney
3:31:20 8:00
Tufts Health Plan 10K, Boston, MA, October 10, 2005
46 Laura Hayden
37:24 37:22 6:01
58 Amanda Labelle
39:14 39:11 6:19
61 Emily Raymond
39:24 39:22 6:21
67 Jessica Blake
39:49 39:48 6:25
85 Courtney Lavelle
41:14 41:12 6:38
104 Melissa Cunningham
42:22 42:20 6:49
198 Allison Curran
45:34 45:29 7:20
429 Grace Sembajwe
49:29 49:03 7:54
613 Melanie Mcsally
51:11 50:46 8:11
1957 Frannie Hodge
1:01:29 58:34 9:26
4308 Sandy Miller
1:36:08 1:34:05 15:09 (29th Time!)
Women’s Open Teams, 3rd and 6th of 7 teams
John Blouin finishing on the right foot at the Reach the Beach Relay
The Wingfoot Express
17
The “Where We Were”
For everyone who was confused about the Topsfield Cross Country Festival course, here is a more
descriptive map of it. Men and women do two complete loops, starting and stopping beside the
steeplechase barrier closest to the parking lot. The women’s course avoids both the out-and-back
“keyhole”, and the perimeter of Moon Hill; women follow the blue route along the more open paths
instead. The approximate distance for each complete course is 5K for the women, 8K for the men. The
distances actually run by all on October 9 varied between 5K and 7K.
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PERMIT NO.
Greater Boston Track Club, Inc.
PO Box 183, Back Bay Annex
Boston, MA 02117-0183
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