Taconic Running Life

Spring 2009 www.runner.org

Photo: Chip Tilden

Upcoming Events and Meetings

Monthly Club Meetings
May 13th - FDR Park Lot #6
6pm run / 7pm meeting
June 10th - FDR Park Lot #6
6pm run / 7pm meeting

Mothers Day 5k May 10th

North County News 5k June 6th
Putnam County Classic July 4th
Biathlon August 2nd
Jan Peek 10k Sept. 6th
 Taconic Running Life

Taconic Road Runners Club P.O. Box 711 Shrub Oak, NY Join Members Weekly For...
10588. Taconic Running Life is the official publication of the Wednesday Speed Workouts
Taconic Road Runners Club, Inc. Publication is quarterly and is Rockies 5:30pm
intended for distribution to club members at no charge.
Saturday Morning Group Run
Meet at Pumphouse on Route 129 at 7:30am for long
Officers runs ranging from 5 miles to 20 miles.
President-Ed McLaughlin
efm1129@hotmail.com Weekday Morning Runs
VP-Joe Groneman FDR Park
845-225-5064
VP-Tom Maile
tcmaile@aol.com
Membership-Greg Diamond
gd@runner.org
Treasurer -Joe Porcaro
845-526-3524 jjporc@hotmail.com
Secretary-Karen Davies
914-302-2082 kldavies1@aol.com
Equip Mgr.-Rich Nash
914-248-6363 ranashinc@aol.com
RaceDir Coord.-Melanie Benvenue
212-961-9487 mbenvenue@ackerman.org
Newsletter Ed.-George Grenier
914-447-6269 georgegren@yahoo.com
Teams
Women Masters - Maria Calidonna
914-736-7607 maria.calidonna@gmail.com
Womens Vet - Cathy Groneman
845-225-5064 cg2golong@compuserve.com
Womens Super Vet - Lee McLaughlin
trigranny@hotmail.com
Mens Masters - John Cunningham
ajcunning@msn.com
Mens Vet - Rich Nash
914-248-6363 ranashinc@aol.com
Mens Super Vet. - Tom Maile
tcmaile@aol.com

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Quarter page: $40/$160
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1998-00 Ed McLaughlin
Contact Tom Maile for more information.
2000-01 Lee Saroken
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TRRC TAC Number 0799
Deadline for Article Submission
TRRC Website www.runner.org Taconic Running Life is published quarterly (Jan.,
Taconic Running Life welcomes contributions from members for April, July, & October). The deadline for article submis-
publication. Articles should ideally be submitted electronically to sion is the 15th of the month preceding the publication
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2
 From the Editor
George Grenier

I have to start by apologizing for
the delay in getting the newsletter
out. Thanks for your patience.
It has been a busy Spring of rac-
ing. Almost every one of our races
this year have had record turnouts.
Thank you to everyone who
raced, volenteered or just let their
spouse out of the house long
enough to join us.
ing at great prices. Please show your club colors, whether racing
in Central Park or hanging out at your local coffee shop after a
weekend run. A sample of the available items are shown within
this issue along with an order form. If there is something else you
would like to see, please email me and I will see what we can
find. Orders will be placed once a month.
Have a safe, healthy and enjoyable time out there,
George

In this issue we have recapped the races so far this season. I have
tried to include as may pictures as possible. Thank you to all that
have emailed contributions. Also in this issue is an article by a
local writer, Jane Sims, on Speed Hiking. Not exactly running,
but I found it very interesting. I hope you will too.

Lastly, most of you have heard that we have new Taconic Team
Clothing. We were able to work out a great deal with Asics Team
Sports Division and are offering all kinds of TRRC logoed cloth-

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Clothing and gear to take you there

115 East Main Sreet Mount Kisco New York 10549

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Mon-Sat: 10 am to 6 pm Sun: 12 pm to 4 pm

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Between March 27 and April 5, receive 10% off
of every purchase and a free T-shirt with
any purchase over $100, while supplies last!

3
 Mailbox

Dear Race Director: Dear TRRC:

Thank you to all the volunteers that helped patch me up at the
race!!! I was runner 23 that smashed his knee open on a rock.
Happy to report it only took 5 stitches but a lot of painful scrub-
bing to get the mud out. When I show up next year I will avoid
that rock! Great race - only wish I could have finished intact!
Bill Birnbryer
I was the female runner who had an epic failure at Sybil and got
sent to Putnam Hospital ER. My friend Mike told me that you'd
called him to ask about me recovery. I just wanted to let you
know that I am feeling well and I truly appreciate all the helps
and concerns I got on that day from runners, volunteers, race
organizers, and TRRC. Specifically, please extend my gratitude
to Susan (I believe? Based on what Mike told me since I don't
remember this part) who ran by and offered an electrolyte cap-
sule; a doctor runner who ran by later and stopped to check my
vital signs; Tom (not sure of last name but he was wearing a
TRRC T-shirt) who stayed on the scene and later visited me in the
ER. You guys are so wonderful! I live in Westchester but I think
I prefer to join TRRC!

I was back to running on Monday. But I will let the bad memory
fade a little bit before contemplating another ultra. As for Sybil,
although it's too early to say I will be back next year, I know for
sure I am not done with her yet.

I am jinxed for late April races? I tried 3 times and every single
time it turned out to be unseasonably warm. Prior to Sybil, I fin-
ished in a wheelchair one year at Boston, and passed out at mile
20 at Jersey shore a couple of years later. But, Sybil was the most
merciless! Three times is a charm. I've learned my lesson now. :)

Best wishes,
Hui (aka. Amy)

If you would like your results in the next

RRCA Certified Running Coach
newsletter, please send them to Joe
Porcaro jjporc@hotmail.com
Also, whenever you enter a NYRR race,
be sure to claim your club affiliation on
your race application.
Happy racing!!!

Peter Meisler, L.S.

Badey & Watson
Surveying & Engineering, P.C.
3063 Route 9, Cold Spring, NY 10516
(845) 265-9217, Extension 19
(914) 625-1900 Fax: (845) 265-4426
pmeisler@badey-watson.com

4
 A Decade of Thanks
Ted Pernicano

It’s a again. I would miss NYC the next month, but followed up with
Tuesday morn- Boston and NYC. Unfortunately I missed the qualifying time for
ing driving on the next Boston, while still working to lower my times. After that
Interstate 90 race, two different members thought of bringing me back the offi-
with my wife cial marathon mug so my collection would not be incomplete.
Karol and Over the next 5 years, various members still continued to support
youngest me and my family. Our club president wrote a letter to the NYC
daughter marathon committee, requesting me a preferred start, so I could
Diana. The line up with our team. Our coach continued training me every
green monster Wednesday night, sometimes in the dark, while battling his own
is on my left health issues. When I lost my job and was struggling, one mem-
and the Citgo ber offered me a position which I desperately needed. The con-
sign is on my tinued support of Taconic’s members pulled me through the last
right side. My 8 marathons. Many made the trip with me to pick up my numbers
wife asks if at the expo. The encouragement and support along the 59th street
everything is bridge, First Avenue and the throughout the course would provide
ok since I am extra energy that would revive me. The members, who came to
quiet, which is Boston and waited at the finish line, will be a memory I will
rare for me. I tell her I’m fine, and continue driving. She is not always treasure. The calls and emails this week both prior to and
aware that yesterday was my 25th marathon. I’m thinking about after the race were special. Calls from NY, Atlanta and California
the members of a running club that rejuvenated my spirit to enter were among those who had me in their thoughts. Many say I
marathons again after a 15 year lay off. Back in 1998 a co-work- inspire them, but the truth is they inspire me much more. These
er / Taconic Road Runner, paid for my first subscription into the members did everything quietly on their own, because that’s what
club. It’s a club where I knew only 2 runners (both co-workers) this club is all about. They come to the aide of others, even
since my family is new to the Yorktown area. After training a few though they ask for nothing in return. I know of other members
months, I imagined a goal of running 10 straight years of NYC & who also received support when battling severe health and per-
Boston. Well the first 10 breezed by without any problems. When sonal issues. There are many other stories similar to mine. I felt
diagnosed with a cancerous tumor in 2004, things changed sud- it was time that some of the newer members learn first hand what
denly. I realized what this small, but generous club was all about goes on behind the scenes. I may not have included everyone in
on the morning I arrived at MSKCC hospital for my operation. I this article, but that does not mean I forgot what you have done
did not learn until afterwards that 2 members stayed with my wife over the years. Once again my family and I thank each and every
during my surgery. Unfortunately 5 inches of my spine had to be one of you. The New York Runner magazine lists over 35 run-
removed. For the next 8 days, various runners came down to visit ning clubs in the NYC area, but you could not find one with more
and keep me positive. One member brought Rosary beads which character than the one whose newsletter you are reading now.
still remain on my bed post today. When I arrived home one
member brought dinner for the next few nights. Another and his Ted Pernicano
wife brought raviolis and bread from Arthur Avenue. Once on
my feet, one member walked with me in the park until I could run

5
 The Sun Shines on Sybil
David Farquhar
How to begin: did the runners have a good time? On a day which
began coolly and ended in the low 80s at the cut-off time at 3 pm,
nearly all suffered. However, the good cheer and noise which
prevailed in the VFW post-race testified to the opposite: it had
been a very good day.
The sunny forecast added a record 16 post entries to bring the
starters to a total of 49 in the 50K. An hour after the 50K started
the relay sent off three 2-person teams. The relay results can be
found near the individual race results.
In the 50K Jim Sweeney and Byron Lane started out together
very cautiously running at 8 min/mile. By mile 10, Jim was near-
ly 5 minutes ahead and at the finish he was 8 minutes ahead of
Byron. Byron, only a bit slower than last year, seemed more com-
fortable than nearly everyone - a big smile on his face whenever
I saw him. Frank Collella followed Byron by a whopping 36 min-
utes into third place. The rest of the field apparently decided that,
under the very warm conditions, caution should be the order of
the day and took their time.
There were some points of special interest. The revision to the
early part of the race course, which for the first time takes the
runners around the Northern and Western perimeter of Lake
Mahopac rather than the heavily-trafficked Southern route, was a
success, although there was some muttering about the loss of the
Sybil statue at the previous finish. (The course
no longer includes the roughly 1/4 mile of grass - often muddy -
before the statue.)
6
Another plus this year was the very welcome inclusion of more
women. Altogether, 13 women started; only one dropped out.
This woman was hospitalized briefly and returned to running
within the week following the race none the worse for the expe-
rience. She looks forward to next year! The women finishers
were led by a group of three, Megumi Fukami, Kelsey Dixon and
Emmy Stocker. These women showed the men up by taking 4th,
5th and 6th place overall. (We note that Ellen McCurtin, Sybil’s
11-time winner and course record holder, was in attendance. Is it
possible that Ellen will be tempted to return?)
We should also note that the generally slow times backed up the
awards ceremony and skimped some announcements. Our apolo-
gies to Ojars Stikis for omitting mention of his demolition of the
70+ record (5:49) last year. Truly a fine effort! In this year’s heat,
Ojars still managed a respectable 6:23 for 31st place overall.
On the subject of older runners, I should mention Joe
Handelman, who this time finished his 13th ( by my count) Sybil
in 8:17 ( he was an early starter). Not bad for a 79 year old don’t
you think?
Of course, next year Joe is excited to be in a new age group. To
date, Sybil has never had an 80 year old participant. If Joe makes
it to the finish there will be cause for great celebration: another
Sybil finish notched up and a course record.
We all look forward to it.
David Farquhar
Photos: Chip Tilden
 Sybil 50k - 2009
Results

INDIVIDUAL RESULTS RELAY RESULTS

Carmel, NY 25 April 25, 2009 (32.7 miles)

Place Name Age Time Awards Place Names Time Award

1. Jim Sweeney 27 3:41:40 1st Overall 1. Nick Jubok/ 4:10:54 1st Place
2. Byron Lane 41 3:48:59 2nd Bill Foley
3. Frank Collella 46 4:25:23 3rd
4. Megumi Fukami 42 4:38:17 1st Woman 2. Julian Cheek/ 4:19:34 2nd Place
5. Kelsey Dixon 24 4:44:03 1st W20-29 Christine George
6. Emmy Stocker 50 4:47:49 1st W50-59
7. Rob Paley 45 4:55:57 1st M40-49 3. Chris Gould/ 4:47:15 3rd Place
8. Grant McKeown 60 4:57:10 1st M60-69 Brian Gerety
9. Steve Sweeney 54 5:02:07 1st M 50-59
10. Chris Palizza 29 5:02:07 1st M 20-29 No other teams finished.
11. Frank Deleo 56 5:02:59 2nd M50-59
12. Susan Warren 52 5:06:57 2nd W50-59 Note: Changes to the 50K course result in the relay
13. William Peters 46 5:13:44 2nd M40-49 distance increasing from 32.2 miles to 32.7 miles.
14. Laurie Kelleher 32 5:14:03 1st W30-39
15. George Grenier 43 5:19:53 3rd M40-49
16. Rob Leder 38 5:21:16 1st M30-39
17. Hiroshi Kitada 43 5:34:13
18. Al Prawda 62 5:37:30 2nd M60-69
19. Jessica Hageman 33 5:38:00 2nd W30-39
20. Anthony Stephens 47 5:39:40
21. Nelson Figallo 35 5:40:55 2nd M30-39
22. Peter Laura 27 5:45:44 2nd M20-29
23. Michael Samuels 40 5:51:47
24. Jill Siladi 45 5:52:46 1st W40-49
25. Joe Benny 31 5:53:35 3rd M30-39
26. Harry Morales 46 5:54:07
27. Bob Falk 65 5:59:27 3rd M60-69
28. Chip Tilden 40 6:03:03
29. Lannie Levitt 58 6:04:04 3rd M50-59
30. Trishul Cherns 52 6:13:12 Photo: Chip Tilden
31. Ojars Stikis 73 6:23:12 1st M70+
32. Seth Ambruso 29 6:29:51 3rd M20-29
33. Frances Davis 30 6:29:51 3rd W30-39
34. Sukiann Yates 60 6:30:07 1st W60-69
35. Barbara Sorrell 51 6:31:37 3rd W30-39
36. Tim Ryan 65 6:34:51
37. Robert Villani 50 6:46:03
38. Salvatore Caretta 52 6:47:19
39. Timothy Kouronis 71 6:51:17 2nd M70+
40. Michael Dorovitsine 50 6:52:48
41. Ruth Liebowitz 67 7:04:55 2nd W60-69
42.# Al Toth 68 7:04:00
43# Eliot Collins 57 7:13:20
44# Lauri Adams 38 7:38:39
45# Joe Handelman 79 8:17:00

# Race director’s early start exemption

2nd Place Relay Team Julian Cheek/Christine George

7
 Top Left: Jim Sweeney - Overall Winner

Top Center: Byron Lane - 2nd Place

Top Right: Frank Collella - 3rd Place

Middle Left: Megumi Fukami - 4th Place (Women’s 1st)

Middle Center: Kelsey Dixon - 5th Place (Women’s 2nd)

Middle Right: Emmy Stocker 6th Place (Women’s 3rd)

Lower Left: Ellen and Lee talking, not running!

8
9
 Summer Youth Program
Sponsored by Taconic Road Runners club
In cooperation with the Somers Central School District

N The group will meet Monday and Thursday evenings from 6-7:30 p.m. for 90 minute workouts at
Somers High School track, from June 29th through August 6th 2009. Arrive 15 minutes early.
N Pre registration June 25 from 6:00 pm to 7:00 pm Primrose Elementary School.
N Ages 5- 18 welcome – All children under 10 years old must be chaperoned !!!
N Program under the instruction of area NY State certified high school coaches
N Children grouped by age and ability with an NYS certified coach for each group
N Focus on fun, life fitness, running and field events
N Perfect for the beginners wanting to learn a sport or the experienced athlete looking to increase fitness for
any sport
N Training for the serious track and field athlete
N Fun competition in summer track and field events is optional (Summer Twilight Series - Tuesdays)
N Fee is $30 for membership, t-shirt, program, and picnic
N Scholarship available to a graduating senior or college undergraduate (2009)
N For information contact Rich Nash (914) 248-6363
N Registration limited to the first 200 applicants-early registration is encouraged
N Check the TRRC website, www.runner.org, for more information
N Program held rain or shine -- canceled when lightning

Please fill in all information and return to the address below

Participant’s name________________________________________________________________________________
Please print (first name) (last name)

Address________________________________________________________________________________________
(street) (City/town) (State) (Zip)

Phone number_______________________________

Parent’s name________________________________

Date of birth___________________Grade entering 2009__________

Mail checks payable to TRRC to P.O. Box 711, Shrub Oak, NY 10588
I know that track and field is a potentially hazardous activity. I should not allow my child to participate unless
medically able. We agree to abide by the coach's instructions relative to ability. We assume all risks associated with
running in this program, including but not limited to: falls, contact with other participants, the effects of the weather,
including high heat/humidity and the conditions of the facility. All such risk being known and appreciated by us.
Having read this waiver and knowing these effects and in consideration of you accepting my application, we for us
and for any one entitled to act on our behalf waive and release the Taconic Road Runners Club, the town of Somers,
Somers Central School District, program coaches, and all sponsors, their representatives and successors from all
claims of liabilities of any kind arising out of participation in this event.

10
 Freezer Fives 2009
Joe Porcaro
We had a very successful Freezer 5 race series this February. We
had a record turnout for the 5K with 186 participants and anoth-
er 126 at the 5 miler.
Twenty three year old Bobby Asher set a course record in a fin-
ishing time of 16:11 in the 5K. Upholding the honor of the
Master’s runners, Jay Duggan 48 finished second in 17:51 beat-
ing Michael Bakker 42, the 5 mile winner, by three seconds.
As for the ladies, it was the reverse. Master’s runner Laura
DiMarino finished the 5K in a time of 19:54 and 17 year old
Katie DeBello finished second in 21:04. Both Laura and Katie
have been nominated for the NYRR Runner of the Year in their
respective age groups.
Some apologies are in order for the five mile course. The one
mile marker was in the right place but facing the wrong way and
the four mile marker was a bit long. On the positive side, every-
one had a final mile PR. The five miler was won by Michael
Bakker in a time of 29:25 and Catlin Drap was the first female in
a time of 35:47. Taconics’s Emmy Stocker finished third in a time
of 39:02. She also received the Taconic Female Runner of the
11
Year award for all her efforts at the Central Park races and her
being the co race director of the Putnam Classic. The race with-
in the race this year was Frank Colella, Bob Hermesch and Steve
Honzl all finishing within seconds of each other.
Many thanks to all the volunteers who helped out, especially my
wife Jean for organizing the food and Tom Maile who kept in
contact with FDR Park to insure the races could actually happen.
Thanks to all the race day volunteers, Ted, Guy, Tony, John
Hallinan, Carol Hansen, Margie Katt, Nancy B., Ed and Lee,
Greg D., Joe and Cathy Groneman, and Vinny for tending the
fire. Karen Davies had her husband Steve help. We had some first
time volunteers Ernie Joseph and Kevin O’Neill.
The race could not have gone on without the help of the volun-
teers.
Joe Porcaro
Results: http://runner.org/f5kresults2009.htm
http://runner.org/f5mresults2009.htm
 St. Patrick’s Day Races - 2009
Guy Rotondo
Dear St. Pat's Volunteers,
My thanks to all for their hard work and support yesterday. We had
423 total runners ...a 60% increase (160 more runners) compared
to last year and grossed over $6,000! It was more than a little
tense at times and we were definitely running faster than lactate
threshold pace for most of the event. It takes a special team to pull
this off.
Thank you,
Guy
Reprinted from - The Journal News - March 16, 2009
By Anthony Tripicchio
Another Mosenthal wins St. Pat's race
YORKTOWN - Nearly 500 runners flocked to FDR State Park
yesterday morning in excellent weather conditions to participate in
the 25th annual St. Patrick's Day Races.
Race Director Guy Rotondo was pleased with the showing.
"This is the largest St. Patrick's Day Race in recent memory," he
said. "Race attendance is up 30 or 40 percent."
Rotondo attributed the increased crowd to more people pursuing a
healthier lifestyle.
College senior Skyler Mosenthal of Briarcliff Manor won the 10K
in 34 minutes, 8.55 seconds.
"I wanted to be hurting and get out of my comfort zone,"
Mosenthal said. "I was sucking wind at this last hill here."
Being first to the finish line at the St. Patrick's Day Race is noth-
ing new for the Mosenthal family. Mosenthal's father, Scott, has
won the event multiple times.
This year, Scott Mosenthal, 56, finished in 13th place in 40:54.16.
Carol Wilke of Rye Brook was the top woman, finishing in
41:25.79.
Rotondo said there are two types of runners who enter these events.
"Some compete against time, and others come out to push them-
selves to the limit," he said.
Peekskill resident Jerome Taylor ran the race for the first time. He
runs five miles three times a week.
"I've run other races like Woodstock and the Kingston Classic,"
Taylor said. "My co-worker from Shrub Oak told me about this
race. It's closer to my house and more convenient."
The distance presents a unique challenge, Taylor said.
"10Ks are the hardest," said Taylor, who finished in 57:01.33. "You
can't run fast and you can't run slow. You have to keep pace."
12
Janet Rosenthal of Chappaqua competed in the 10K for the second
consecutive year. She finished in 45:39.31, sixth-best among the
women.
"I was running casually at first as a stay-at-home mom," she said.
"I have a training group at the Westchester Track Club and every-
one is super competitive there. Now I'm obsessed."
Rosenthal is training for the Boston Marathon.
The races were organized by the Taconic Road Runners Club.
Originally the Suburban Road Runners, the club was taken over 25
years ago. Appropriately enough, it was founded by two Irish fire-
men, Owen McCrudden and Dan Caffrey.
A note from Melanie Benvenue:
Dear all, I just want to communicate something to set the record
straight in this article.
Taconic RR did NOT start as Suburban Road runners. SRR was
actualy a business in the guise of a running club to avoid paying
taxes by using the not-for-profit tax status accorded to a running
club. They held huge charity races where most of the proceeds
went back to the so-called "club" instead of to the charity.
In fact, the leadership of Taconic went after the businessman who
was mis-using Suburban Road Runners for these purposes - he was
exposed as a fraud. For those of you who go back that far, the head
of Surburban RRC was a publicity hound who dressed in costume
at races and he defended Rosie Ruiz when she cheated and "won"
the Boston Marathon. Anything to get publicity and make money
that he did not have to pay taxes on.
I know this is old news and many members don't even remember
this stuff but I feel the record should be set straight. TAconic was
a club started on its own, by the founders and we NEVER, EVER
had any affiliaton with Suburban Road Runners Club.
I am sure Harry is turning over in his grave!
Club president Ed McLaughlin said despite the large attendance,
the St. Patrick's Day Races are not the club's top drawing event.
"Surprisingly it's a trail race called the Mudders & Grunters that's
No. 1," McGlaughlin said.
That race will be held March 29, also at FDR State Park.
"It's a cult classic," club vice president Tom Maile said. "It's in two
weeks and there is a water crossing that comes about waist deep."
Liza Grudinski, 29, won yesterday's 2- mile race in 11:11.
Rosenthal stated her favorite event for the record.
"The best is Mother's Day with the spa stuff," she said. "That's
what makes a good race ... the giveaways."
Reach Anthony Tripicchio at atripicchi@lohud.com.
Results: http://runner.org/stpat2Mresults2009.htm
http://runner.org/stpat10Kresults2009.htm
 NorthCountyNews
5K Race 29TH ANNUAL ROAD RACE
Presented by Taconic Road Runners — www.runner.org
Special thanks to

Saturday, June 6, 2009

9 a.m. at FDR State Park, Parking Lot 1 • Yorktown, NY

AWARDS
Male and Female Overall $100, $50, $25 • Masters $50 (1st place only)
Age-Group Awards • North County News Race Sweatshirt
PLUS...Gifts from Club Fit

TO REGISTER
Register on-line at www.active.com • Register by mail postmarked by May 26th
TRRC members - $13 non-members - $15 • Race day registration - Open 8 a.m. - $20 all

T-Shirts to 1st 150 registered

Questions or to volunteer please contact the race directors: Tom Maile (914) 736-5254 or Barbara Brittan (914) 747-7431

13
 Speed Hiking
Jane Sims
Hiking is one my favorite way to get exercise while enjoying the great out-
doors. Most of the time I move along at a leisure pace, but when I want to
get an invigorating, heart-pumping workout I increase my speed and try to
cover as many miles as I can within the shortest amount of time. Recently
I learned that what I’m doing is called speed hiking, a subsport that is gain-
ing momentum among the 75 million hikers in the United States who reg-
ularly take to the trails for fun, fitness, and connecting with nature.
“There has been an increased interest in hiking in recent years,” said Seth
Levy, manager of the Western Public Lands Initiative at the American
Hiking Society. “Hiking engages us in the natural world by enabling us to
explore an endlessly changing environment, the changing seasons, natural
quiet and variable terrain. More people are finding that hiking can help to
build aerobic capacity, burn calories, increase muscle mass, increase bone
density, and enhance mental health.† While some of these benefits are true
of exercise in general, what makes hiking absolutely unique is that it is
accessible, nearly self-explanatory, inexpensive and fun.”
Speed hiking is a combination of fast-paced aerobic exercise with the mus-
cle-strengthening benefits of altitude climbing (or hill climbing, for those
who hike on flatter terrain). “By changing their pace, and therefore their
heart rates and metabolic rates, hikers can alter their experience to burn fat,
build muscle, and enhance aerobic capacity,” said Mr. Levy. “Just like
other sports such as cycling, running, spinning, or jumping rope, people
are inspired to push the limits of what is considered to be possible, and hik-
ing is no exception.”
So what is the actual difference between regular hiking and speed hiking?
Most ordinary hikers walk at an average pace of 2 miles an hour, while
most trail runners move along at 6 to 10 miles an hour. Speed hiking usu-
ally falls somewhere in the middle, right around 4 to 5 miles an hour, and
can often include jogging, running, and, if hills or mountains are part of the
terrain, uphill climbs and downhill sprints. Hence, speed hiking is a rela-
tive term, depending on the pace, comfort level and goals of the hiker.
“There is no ‘right’ pace at which to hike,” explained Mr. Levy. “Some
people choose to add to the challenge of a day hike by increasing their
pace, and some decide to set official or unofficial records for hiking cer-
tain trails in certain amounts of time.”
For insight into the physiological impact of speed hiking I spoke with John
E. Davis, Ph.D., a professor of Health Science at Alma College in Alma,
Michigan. “Typically, a speed of four to five miles an hour is the break
point between walking and running,” explained Dr. Davis, “so if you are
speed hiking faster than four miles an hour, you are probably moving at a
fairly high intensity and are deriving a cardiovascular benefit. If you are
hiking uphill or up mountains, it becomes even more intense.”
Most of us don’t hike with a pedometer to measure distance, so how can
we know if we are hiking at a vigorous intensity to gain a cardiovascular
benefit? “In order to derive a cardiovascular benefit you must hike fast
enough to raise your heart rate to a level that is greater than 70% to 80%
of your maximum heart rate,” said Dr. Davis. “At various points along
your speed hike you can take your pulse to determine your heart rate, and
comparing that to your maximum heart rate.” (Estimate your maximum
heart rate by taking the number 220 minus your age, then multiplying that
number by 70% or 80%.)
Risks of Speed Hiking
As with any exercise, there are risks involved in speed hiking:
Falling on uneven terrain. Moving quickly on uneven terrain makes it easy
to fall and to bruise your hands or injure your forearms. “Hikers who have
balance issues and elderly hikers might want to consider selecting trails
14
that don’t have a lot of obstacles,” said Dr. Davis.
High-altitude or mountain sickness. Climbing at high altitudes
can put you at risk for high-altitude or mountain sickness. “At altitudes
greater than 8,000 feet the barometric pressure is lower, the amount of
oxygen that you breathe in is less, and as a result exercising becomes more
difficult,” said Dr. Davis. Symptoms of high-altitude sickness include
headaches, breathlessness, fatigue, nausea or vomiting, and swelling of the
face, hands and feet.
Important: While all people can experience mountain sickness,
it may be more severe in people who have heart or lung problems. The
American Heart Association recommends that if you have a heart or lung
condition, consult your physician before going to high altitudes. He or she
can tell you whether your condition will let your body adjust to the lower
oxygen in the atmosphere.
Speed Hiking for Beginners
Before embarking on speed hiking or any new fitness regimen, it is impor-
tant to consult a physician.
Set reasonable goals for fitness results. “Assuming you have some basic
level of fitness, no health risk factors and are hiking at fairly low altitudes
(under 8,000 feet), the classic rule of thumb is that you should exercise 30
minutes or more at 70% of your heart rate maximum at least three days per
week to gain a cardiovascular benefit.”
Wear appropriate shoes and clothing. Select hiking shoes that offer support
and have a good tread to be able to traverse uneven terrain. These are often
called trail shoes or trail running shoes. Wear comfortable, snug socks
made of either wool or synthetic fibers. Wear comfortable synthetic cloth-
ing and be prepared for rapid changes in weather.
Pack essential items in your daypack, and pack light. Consider packing
items among “The Ten Essentials,” that the American Hiking Association
recommends for hikes: map, whistle, water, energy source, rain gear, first
aid kit, knife or multipurpose tool, flashlight, sunscreen and sunglasses. “If
you are speed hiking, be sure to keep the day pack as light as you can,”
cautioned Dr. Davis.
Begin slow and easy. “My advice to hikers is to start slow, enjoy the
scenery, and increase your pace as your fitness and level of comfort
increases,” said Mr. Levy.
How To Find Hiking Trails
You can find hiking trails near you by contacting your state and local parks
and recreation departments. Many of these offices have websites that pro-
vide trail maps and suggestions for day hikes, including miles and a
description of terrain. For more information about hiking and safety tips
contact the American Hiking Society at: www.americanhiking.org.
Remember: Hike your own hike!
While speed hiking may seem like a challenging and fun way to get a great
workout, it should not be done at the expense of enjoying your hike. “The
quality of your hiking experience, whether it is for enjoyment or to achieve
your fitness goals, does not necessarily depend on your pace,” said Mr.
Levy.† “Hike at whatever pace is comfortable or effective for you. There
is a saying in the hiking community that expresses this well: “Hike your
own hike!”
 The Taconic Road Runners Club
With the Carmel Recreation and Parks Department -James R. Gilchrist, CPRP, Director
Present the 32nd Annual

Sunday, August 2, 2009 at 8:45 AM

SYCAMORE PARK, Long Pond Road, Mahopac, NY

3 MILE RUN followed by a MILE SWIM ½

DIVISIONS: Individual and Team (One Runner, One Swimmer)
AWARDS: Top 3 Male and Female Overall, Ten-Year Age Groups, and Top 5 Teams

REGISTRATION
Register by mail postmarked by July 27:
N TRRC Members $20
N Non members $25
N Team member (both members of team must register) $18 each
N Make checks payable to TRRC PO Box 711, Shrub Oak, NY 10588
N OR Register online at active.com
Race day registration (7:30-8:30): Individual entrant $30 Team members $20 each

Race Directors: Karen Davies (914) 302-2082 kldavies1@aol.com Ted Pernicano tedscomp01@aol.com

Directions: From Taconic State Parkway, take Rte. 6 East toward Mahopac for approx. 8 miles. You will pass the Jefferson
Valley Mall, Somers Commons Mall, the town of Mahopac, and K-Mart/Key Foods on the right side. The road widens, and
Valley Market/Citgo are on the left. Turn left onto Long Pond Rd./ Crane Rd. (green park sign on corner). Go 1.5 miles and bear
left at fire station. Entrance to Sycamore Park is 0.2 mile past fire station on the left.
---------------------------------------------------------------------------------------------------------------------
BIATHLON Registration Form NOTE: Each member of a team must complete a form

CHECK ONE: Individual race, TRRC member_____ Individual race, non member_____ Team member______

Name______________________________________ Teammate’s name (if applicable)_______________________

Circle: Male Female DOB _______/_______/________ Age Race Day_______

Address___________________________________ City______________________ State_____ Zip____________

Phone___________________________ E-mail_________________________________ T-shirt: S M L XL

IN CASE OF EMERGENCY CONTACT:________________________________________PHONE:____________________

I know that running a road race and swimming in open water are potentially hazardous activities. I should not participate unless I
am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely
complete the run and/or swim. I assume all risks associated with running and swimming in this event including, but not limited
to: falls, deep water, contact with other participants, the effects of the weather, including temperature and/or humidity, traffic and
the conditions of the course, all such risks being known and appreciated by me. Having read this waiver and knowing these facts
and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the
Taconic Road Runners Club, Town of Carmel and all sponsors, their representatives and successors from all claims or liabilities
of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on
the part of the persons named in this waiver. I grant permission to all of the foregoing to use any photographs, motion pictures,
recordings or any other record of this event for any legitimate purpose. I understand that bicycles, skateboards, baby joggers,
roller skates or blades, animals, and radio headsets are not allowed in the race and I will abide by this guideline.

Signature (Parent’s or Guardian’s if under 18)__________________________________________ Date_________

15
Book Review - Personal Record: A Love Affair with Running
Susan Riley

Toor, Rachel. tacularly unathletic and couldn't see the appeal in getting
Personal Record: A sweaty or pushing oneself past a comfort level. But eventual-
Love Affair with ly, while involved with a cute guy who ran regularly, she
Running. Lincoln: decided to give it a try and was hooked. Within a very short
University of time she became almost fanatical about running, and this book
Nebraska Press, explores her reinvention as an athlete, the community of run-
2008. ners (like our TRRC yahoogroups listserv), her attraction to
"fast" men, a very funny description of her running gear and
I'm sure that many of why she loves her watch way beyond reason, and the mental
us have read Toor's and physical benefits of running as a life philosophy. Some of
columns in Running my favorite chapters deal with Toor's ultra-marathons and the
Times magazine, and "pacing" that she does for first-time marathoners. Her writing
this slim memoir is powerful and muscular, like her body, and it's a real pleas-
includes several of ure to delve into this book. Even as a novice runner myself, I
those essays but was happily enthralled reading these essays and I highly rec-
arranges them in a ommend this book to couch potatoes, wanna-be athletes, and
narrative format. those who already enjoy running.
Toor, a determined
academic, was spec-

Mudders and Grunters - 2009

Results: http://runner.org/mudresults2009.htm

16
 Westchester Summer Twilight
Track & Field Series
A series of 6 summer track meets for youth and adult competition
Sponsored by: Town of Cortlandt Dept. of Parks and Rec., and Town of Somers Dept. of Parks and Rec., &
Held in Conjunction with the Taconic Road Runners Summer Track Series.

Meet Schedule for Summer 2009

Tuesdays - July 7th, 14th, 21st @ Hendrick Hudson HS
July 28th, August 4th, 11th @ Somers High School
Youth Events – 4:30pm
4:30pm 55m dash all ages 4:45pm Long Jump & High Jump all ages
1600m run ages 6-14 Shot Put (6 lb. or 4k) ages 8-14
55m hurdles ages 8-14 Discus Throw ages 10-14
100m dash all ages age categories: 5 & under, 6-7, 8-9, 10-11, 12-14
400m dash ages 6-14 ribbons to all finishers in these 5 separate age groups
800m dash ages 6-14
200m dash all ages Entry Fee: $5 per event, $6 unlimited events
4x100m Relay all ages
High School & Open Events - 6:30pm
The featured TRRC Series Event will be 1st event each week & not run in its regular spot in the order of events.
6:30pm 100m/110m Hurdles 6:45pm Long Jump then Triple jump
100m Dash Shot Put then discus
400m Dash High Jump & (Pole Vault)
Sprint Medley (4-2-2-8)
1600m Run
200m Dash TRRC Track Series Adult Age Cat.
400m Hurdles July 7th 400m 15-18
800m Run July 14th 800m 19-29
3000m/5000m Runs July 21st 1600m 30-39
400m Relay July 28th 5000m 40-49
1600m Relay August 4th 100m & 200m 50-59
3200m Relay August 11th make ups 60+
Awards
SRibbons to top 3 finishers in all adult events and to all competitors in youth events.
STeam trophies to top 3 youth teams with most points at all six summer meets.
STeam trophy to adult team with most points at all six summer meets.
ST-Shirts to individuals in each adult age category with the most summer points (10-8-6-4-2-1).
SDavid Smith Memorial Award to the master's competitor who has the most points for the summer.
SThe Taconic Road Runners Track Series Award to the winner of the Track Series (5 events over 6
weeks- see above). Must be a TRRC member. For more info on the TRRC Track Series, contact Roy
Arnesen at (845) 416-8075
For more information on the Summer Twilight Series, call Roy Arnesen at (845)416-8075
or log onto http://www.runner.org. or e-mail Roy at arnie1547@aol.com

17
 Taconic Road Runners Club
2009 Gear Catalog

Men’s singlet ($28) Women’s singlet ($28)

Split ($26) Baggy ($26) Pant ($35)

Tech tee ($24) Jacket ($55) Sweatshirt ($28)

Taconic logo screen-printed in white on front of all tops, on back of jacket, bottoms not customized

X-Small Small Medium Large X-Large XX-Large XXX-Large

Chest 30"-31" 32"-33" 34"-35" 36"-37" 38"-39" 40"-41" ---
Waist 22"-23" 24"-25" 26"-27" 28"-29" 30"-31" 32"-33" ---

Women's Hip 32"-33" 34"-35" 36"-37" 38"-39" 40"-41" 42"-43" ---

Inseam 28"-29" 29"-30" 30"-31" 31"-32" 32"-33" 33" ---

Inseam Tall --- --- 33"-34" 34"-35" 35"-36" --- ---

Chest 35"-36" 37"-38" 39"-40" 41"-43" 44"-46" 47"-49" 50"-52"

Waist 27"-28" 29"-30" 31"-32" 33"-35" 36"-38" 39"-41" 42"-44"
Men's Hip 36"-37" 38"-39" 40"-41" 42"-44" 45"-47" 48"-50" 51"-53"
Inseam 29"-30" 30"-31" 31"-32" 32"-33" 33"-34" 34" 34"
Inseam Tall --- --- 34"-35" 35"-36" 36"-37" --- ---

Height --- 46" 50" 54" 59" --- ---

Chest --- 24"-25" 26"-27" 28"-29" 30"-32" --- ---
Junior's Waist --- 21"-22" 23"-24" 25"-26" 27"-29" --- ---
Hip --- 26"-27" 28"-29" 30"-31" 32"-34" --- ---
Inseam --- 20" 22" 24" 27" --- ---

*Measurements refer to body size, not garment size.

l
18
 TRRC Gear Order Form

Name

Street

City, NY, Zip

Email

Phone #

Make check payable to: TRRC

Mail to: PO Box 711, Shrub Oak, New York, 10588

Merchandise can be picked up at Monthly Club Meetings or email me to make special arrangements.

Quantity Item Description Men's/Woman's Size Unit Price Total Price

Men's Singlet $28.00

Women's Singlet $28.00

Split Short $26.00

Baggy Short $26.00

Track Pants $35.00

Jacket $55.00

Hoodie Sweatshirt $28.00

Tech Tee $24.00

Sub-Total

Less Member Discount 10%

Student Membership $10.00

Adult Membership $20.00

Family Membership $30.00

Add for printed newsletter $3.00

Total Order
Please email george@runner.org with your
order and send this form along with payment
to the above address
TACONIC ROAD RUNNERS

Mail to: Circulation Department

Subscribe to the North County News
Special For Taconic Road Runner Club Members!
Subscription - $25 for 1 year (52 issues)
$5 Off the Regular Price
NORTH COUNTY NEWS
1520 Front Street, Yorktown Heights, NY 10598
Payment Enclosed _________
Name _____________________________________
Street _____________________________________
Town _________________________Zip _________

19
 Membership Application

Name_______________________________________________Phone number_______________________________________

Address_____________________________________City_________________________State____________Zip___________

Date of Birth______________Age___________E-mail_________________________________________________________

Membership options Student under 19 years of age only $10

Individual $20
Family–write names and birth dates below $30

Full Color Electronic Newsletter included with above memberships

Printed Newsletter mailed Quarterly Add $3

Please make check payable to TRRC and mail to P.O. Box 711, Shrub Oak, NY 10588

Survey

At what age did you start running?_______Your favorite place to run?_____________________________________________

Favorite race________________________________ What time of day do you run?_________________________

Favorite race distance__________________________________

Would you like to volunteer at a TRRC race?________________

Occupation__________________________________________

Club Meetings: The second Wednesday of each month at 7:00PM FDR Park, Lot #6

Facta Non Verba

Taconic Road Runners Club

P.O. Box 711
Shrub Oak, NY 10588