Van CortlandtTrack Club newsletter

402-1/2 Laps To Go

Mike Arnstein runs 100 miles on a 400-meter track atThe Desert Solstice 100 in Arizona by Mike

Arnstei n

How fast can I run 100 miles? I wanted to find out. Here’s my experience running 402 ½ laps on a 400m track, 100 miles. Running that far doesn’t scare me like it used to. I don’t wonder if I can actually run 100 miles anymore, I know I can, and I actually enjoy running for very long distances. My inquisitive instinct has me trying new things. Running 100 miles as fast as I can on a 400 meter track seemed very appealing to me. The goal seemed very pure. I have no destination running in circles. There were no obstacles other than the distance and time. There were no distractions of scenery, music and few spectators. This was as pure a challenge in running as I had ever undertaken. I embraced the suffering that I would encounter and was resolved to try my best, to run with heart, to exist in purity as I was designed in nature. My physical self has transformed over the lastfour years eating a fruitarian diet while practicing an ultra running lifestyle. My mental clarity and focus is simple: I don’t struggle with making decisions, my mind and my gut feelings work as they were designed, correctly. Depression is not something I understand anymore, I am driven to survive without fear. I live, simply, I live. The Desert Solstice 100 was designed to pull together some of the best ultra runners in the country, to put them in an environment where they could try and achieve their best. The setting was perfect: a brand new 400 meter track in Phoenix Arizona. The temperature was 45-60F, little wind, partly cloudy, clean air. The start time was at 8 a.m. instead of a 4 or 5 a.m. start like most other ultra running events. There were only 9 invited runners at the event, all very accomplished; there would be no congestion whilerunning. The track had large lights that would keep us stimulated long after the sun would set later in the day. The aid station was stocked with dozens of options. There were probably 3 volunteers for each runner in the race, any request or assistance would be met almost immediately. We were being cared for in every possible way. We only had to run our hearts (continued next page) out and push each other to achieve greatness. There was no entry fee for the event, the race directors only asked the nine runners to make a charitable donation to the local school. Everything they were providing was free. Everything that went into this moment and experience felt right. The Journey begins. It’s 7:58 a.m. My fellow explorers, seekers of human potential gather on the starting line. The RD explains the electronic timing system, official USATF rules and regulations of recording a certified running event, he wish’s us good luck and he sounds the horn. We take the first step of many. Many. Running 100 miles as fast as you can is a challenge of mental and emotional patience, intense consciousness about your caloric and hydrationstate, managed suffering, experience, and a little bit of luck. I hoped for the best, and took calculated risks seeking some personal glory. My ultimate goal was to break 13 hours, 7:47 per mile average. I knew that it would be very difficult to achieve that mark. My training leading up to this race didn’t go as well as I’d like. I missed 3 planned long runs the 3 weeks leading up to the event and I knew that running further than 70 or 80 miles at a quick pace was asking my body to do things it hadn’t worked towards properly. The miles go by quickly,soon I am at 50km (31 miles) and feeling uneasy about my 7:35-7:40 per mile paceaverage. I resolve to carry on and have faith that my body will rise up. I reach the 50 mile, halfway, in 6 hours and 20 minutes, 7:37 per mile average. Muscularly I still felt ok, but I sensed weakness in my core, my adrenal system or something wasn’t pumping out nuclear power at a level I wanted, I had to work and dig into

reserves between 53 and 60 miles. I really struggled within myself. I wanted to give up for almost an hour. I suffered

greatly. I tried to embrace the experience, the emotion, the challenge, the fact that I was having a deep ‘ultra running’ experience. It wasn’t easy anymore, I knew I would appreciate the day if I could keep going. I had to dig deep;I had to run with heart. (continued next page)

Social Director: Jill Staats, Vera King Newsletter Editors: Dave King, Norris Ogard Controllers: Mike and Pat Hudick Membership Director: Kevin Shelton-Smith Public Relations:Steve Lewis, Liam Moroney Athletic Director: Ken Rolston Clothing Director: Bobby Asher, Jamie Kyei-Frimpong UEC Race Director: Hiroshi Kitada X-Country Series Race Director: James Moloney Ramble Race Director: Kate Donovan Website Committee: Dominic Lombardo, Jeff Powell, Kevin Shelton-Smith, Maryann Kindra, Jonathon Stenger Club workouts are held Tuesdays at 7 p.m. and Saturdays at 8 a.m. (roads/trails)

Van Cortlandt Track Club 2012Board of Directors President: Bette Clark

Vice Presidents: Mike Arnstein, Dave King

Secretary: Dick Conley

Treasurer: Kevin Shelton-Smith

2012 Executive Committee

At almost 100 km (62.2 miles), I broke through a very dark place in my run. It was a massive achievement for me personally. The next 38 miles, I knew, were going to happen. It was going to be - ok. I lost my 7:30’s per mile gearcompletely, and soon after I lost my 8 min/mile gear, I was slugging it out at 8:20’s and even upwards of 9+ min/mile at times. I was pressing on, and on. I only stopped to use the bathroom for 26 seconds, and 59 seconds to change some clothes during the entire event. Prior to this 100 mile race, I had never not stopped to walk or stand

motion was so engaged in my body that it was almost impossible to stop. It was much like what I’ve experienced when trying to transition from riding a bicycle for a long time and then trying to run immediately thereafter; youalmost forget how to do anything but move in the same momentum and mode. The laps around the track go on and on and on. I acknowledge that I am surrounded by others who

are trying to achieve greatness with me. I admire them so much, yet I literally haven’t ever spoken a word to most of them in my life. I understand who they are at a level that their own loved ones can’t understand in large part. To live an ultra running lifestyle is to experience life like few others know or can appreciate. Being with them on the track had tremendous energy. I drew on our collective power immensely. My goals of a sub 13 hour 100 mile time were long gone, yet I resolved to pull as much as I could out of my body and spirit. I set my eyes on running sub 14 hours, which would still be a still in a 100 mile

past Delacourt Theater, distance event. I tried to

Tavern on the Green and

give myself a walking

Sheep’s Meadow were

break a few times

drifting through my mind. I

between 70 and 85

was running at home

miles, yet the running

all right

motion of my body was

The last mile I shook off

so methodical that when

my tired running form, the

I tried to walk, I literally

forward lean, I broke away

couldn’t. My running

from a handicapped stride, I very respectable achievement that I would appreciate. With 20 miles remaining I start to calculate mile averages, remaining

laps, micro goals, step by step ahead, ahead, ahead. I am constantly repeating mantras, positive reinforcement and willing myself towards the impossible. Soon I have less than ten miles. I realize it will all be over before I know it. As much as I yearn for the finish, I truly love the moment that I am in. I began the journey to reach more goals than the finish line, I started because I wanted to visit a rare state of being, a place that you can’t stay in for very long, a state of existence as pure and natural as life can provide. Mile 90 was a special time for me, I had arrived. I was living to my fullest and knew that I would soon leave this place and return back to normal life. Six miles to go. That’s just one loop of Central Park! The place I’ve learned so much about myself through running; this was my six mile victory lap. I wasn’t on a 400

meter track anymore, I was running past the Central

Park Reservoir, I was running up Harlem Hill and down

stood tall, I ran with heart and gave myself a pat on the back. I let myself celebrate the last lap with exhilaration, I ran effortlessly the last 400 meters in 79 seconds. Thirteen Hours, Forty Six Minutes and Eighteen Seconds (13:46.18), 8:15 per mile average. I had just RUN 100 miles. In many ways it was a first, a new experience for me. I achieved something truly special and I am appreciative, these are rare opportunities of greatness in my life and I know it. #

On The Run by President Bette Clark

This past Thursday morning I dragged myself out of bed to run at 6 am on the flats, just to see whether I could make myself get out from under warm covers and out the door on a dark and frigid morning, to fit a run in before the start of a busy day. But what motivated me more than anything was that I knew if I could get myself to Van Cortlandt Park, I would find at least a small group of VCTCers there. Sure enough, coming towards me on the flats as I started my run in the darkness, were several sets of headlights bobbing up and down and moving forward steadily. Even without seeing them clearly, I recognized familiar running styles, and knew they were part of the informal group that gathers for predawn tempo runs every Thursday morning.

Like many of us, I often need an incentive to get myself out for a run (especially on the kind of

freezing day that takes your breath away). Saturday group runs provide a major motivation: join fellow VCTCers for a run, then enjoy a warming breakfast among friends (this of course might be an even stronger motivator than the run some days). Tuesday night speed work outs, whether at the track or on the streets of Fieldston, draw many VCTCers out, even on the consistently stormy conditions of Tuesday nights

throughout this past few months. Watching people running intervals at full effort (despite Coach Ken's admonitions not to run at 90% or higher) after a full day of

work, inspires all of us to run our best. Other days of the week, I know there are other more or less impromptu group runs--in Van Cortlandt, Central Park, Inwood Park, city streets, Rockefeller State Park. But all of us who have found regular running partners in VCTC or who join our group runs, often find something more than we do when we run solo. This is true whether we are running to reach personal goals or for other reasons, be they social, psychological, or physiological. Yes, many of us train on our own as well--but there is always the option to run and train with others who keep us company, push us further

and harder, and who can help make those hard miles on long training runs whizz by. Also this morning, in dawn's early light, I glanced at the Tortoise and Hare statue which is at once a meeting place for runs and races; an icon of the park, and our logo. I read once more the Aesop line: "Slow and steady wins the race, " and I thought about this anew. Yes, learning to pace ourselves in races is a key to our best performances. and steady, patient training is also a part of this. But we have runners who have learned to be both steady and fast, and they are winning races--and our teams are winning points and earning spots on the podium. So in our work together, we are collectively shaping what it means to be strong runners. This has been a remarkable year for our club in so many ways. Our membership is larger than ever, our participation in races (NYRR and others) greater than ever, and I believe our team spirit is more compelling and infectious than ever. As we begin a new year and anticipate our running calendars for 2012, VCTC members will be training for races of all distances, from one to one hundred miles. Our club continues to offer something for everyone--high intensity training to

easy group runs. We are now attracting highly competitive runners yet as always we embrace runners of all levels

of experience, abilities, and backgrounds. Let's celebrate that diversity--and continue to find ways to encourage

everyone to get out there and run, even on the coldest and darkest of winter mornings. #

Coach’s Corner

by Ken Rolston

R eflections on 2011 Lots of memorable moments

during a year of growth: ★Coogan’s 2011 with a

record number of VCTC participants and an emphatic statement by women’s and men’s open teams. Subsequent high turnouts for the remainder of the year at NYRR races.

★VCTC back in action at the 10K relay in The Armory, as 25 teams compete in the wacky free-for-all 10 runners x 5 laps of 200’s.

★World and American records set in the Boston Marathon

★Record setting turnouts at Tuesday and Thursday night workouts. What is going on ?

★Urban Challenge Turnout exceeds 400, more than double previous highs.

★Summer series swings into action, Ramble makes successful move back to JFK

★New Cancer Challenge race brings back old school 5K race, track and X-C

★Team Champs breakout race for men and women’s open teams

★5th Ave Mile Open women

score in top 5. One of the most enjoyable events I’ve ever witnessed as a coach and participant. ★Grete’s Gallop 1/2 brings top

5 finish for open men ★NY Marathon-50 strong and open men take 5th of 90 teams ! ★Voices 5m-Ethiopians meet the law firm of Asher and Arnstein, VCTC men place 3rd overall ! ★The overall esprit of VCTC whether it’s at points races road

relays, group runs at Rocky, tempo runs or the Holiday

Marathons.

Tuesday night workouts continue sometimes on the track, sometimes in the hills. This quixotic winter leaves us with a week-to-week dilemma of where we will meet which is usually decided by an e-mail vote. Nevertheless we carry on. Remember, there are 2 more Thursday Night at the Races in February which provides a great opportunity to test your speed on a fast track and/or put in one nasty tempo workout ! The last session on Feb 23 features the loopy 10K relay in which 10 runners race 200 meters 5 times. It’s a quad killing comraderie builder. Also please note that the Coogan’s 5K on March 4 is

the first of this years’ NYRR points races. We had a marvelous turnout last year and hope to get this year off to a flying start. Points races were determined at a recent NYRR meeting; thanks to Jon Stenger, Bette Clark and Arnie Gore for participating. Upcoming Races

Jan 28- Sat 7:30 PM US Open Track and Field Meet, Madison Sq. Garden Jan 29- Sun 8 AM- Brooklyn Hot Chocolate 10K Jan 29- Sun 8:30- Sayville Run to the Brewery, Patchogue, NY Jan 29- Sun 6 AM- Miami Marathon, 1/2

Feb 5- Sun 8 AM- Gridiron 4m Central Park Feb 5- Sun 10 AM- TRR Freezer 5m, FDR Park, Feb 5- Sun 11 Am- Orange Winter Series 5K, Middletown Feb 8- Wed 10:30- Empire State Building Run-Up Feb 9- Thur 7 PM- Thursday Night at the Races, 800, mile, 3K, 8 x 200 relay Feb 11- Sat 7 PM- Millrose Games, The Armory Feb 12- Sun 9 AM- Boston Build Up 20 K, Southport, Ct. Feb 12- Sun 10 AM- Valentine’s 5K run, Prospect Park, Brooklyn Feb 19- Sun 9 AM- USATF NJ Open and Masters Champs, various, Tom’s River NJ Feb 19- Sun 9:30- Cheery Tree 10m, Prospect Park, Brooklyn Feb 19- Sun 10 AM- HMRRC Winter Marathon, Albany Feb 23- Thur 7 PM- Thursday Night at the Races, 800, 10K 10 person relay Feb 25- Sat 8 AM- Al Gordon 4m, Prospect Park, Brooklyn

Mar 1- Thur 6 PM- NYRR Club Awards Night, Hard Rock Cafe, Times Sq. Mar 4- Sun 9

AM Coogan’s 5K, Washington Heights, ** points race Mar 18- Sun 7:30 NYC Half-

Marathon, Central Park

In Pursuit of a BQ (Boston Qualifier)

by Jamie Kyei-Frimpong

I have always enjoyed running, but had never given racing much thought. I never felt the desire to run 26.2 or even 13.1. That is until I joined VCTC. A couple months after becoming a part of this fabulous team, I ran my first race. I was hooked and immediately decided I had to run a marathon. Additionally, I wanted to qualify for Boston. I ran NYC that fall and had a great time for my first marathon, but I "hit the wall", struggling through the last 10k.

For my 2nd BQ attempt, I decided I needed to run a "fast" course. After scouring the internet, I chose the Wineglass Marathon in Corning, NY. In my mind it was the perfect race as it would be their 30th anniversary, which was to take place just a few days before my 30th birthday. When the time came, I dove into my training schedule with even more determination than before. The weeks went by and race day came. I felt good, but wasn't really sure what pace I could handle since my tune-up race was blown

away by hurricane Irene. I knew I could at least handle my training goal of a 3:30 marathon, but there were no pacers for that time. I had a choice of 5 minutes slower or faster. I decided, in order to prevent myself from bolting out

of the gate, which I tend to do, I should start off with the slower group. I went to sleep that night with my race plan in mind and prayers that it would be a nice day because the weather forecast predicted a cold rain. I dressed in the morning, a little apprehensive, as it was indeed cold and wet. My shorts, singlet, and last minute arm warmers purchased at the expo would have to suffice. Regardless of the slight chill, I was excited. The race had a new start this year, which was a little disorganized, but the crowds were ready. I anxiously waited while trying to stay warm. There were no corrals, just a pack of runners. I set my place with the 3:35 pace group and we set off with the sound of the gun. From the beginning, I enjoyed how open the roads were, no elbows or feet to watch out for. I got into a good pace, but soon realized I had to pee. I told myself, if I didn't think about it, it would go away. So I enviously watch as men stepped off

course in order to quickly pee in bushes and behind barns. Trying to stay hydrated, forgetting I wasn't sweating that much due to the cold, I drank water every couple of miles. This only made my need to pee worse. After leaving my pace group around mile 4, I had caught up with the 3:25 pace group and had been running with them for a couple of miles, but I had to go. I began thinking about peeing in my pants. I always said I would never stop to pee during a race and waste precious time, but I was worried about chaffing. So I started searching for the next porta-potty. To my dismay, they all seemed to be too far from the course. The next best alternative was to find a tree or a bush. I began searching for a spot with good cover. Around mile 10, the "golden spot" arose behind a giant tree. I ran over and took position as quickly as possible. When the task was complete, I set back out on the course, preparing to catch up to my pace group. After a couple of miles, I caught them and steadied my pace. We ran together past houses and a few farms, through towns, and adjacent to highways. Small crowds came out to cheer. It felt like going on a large group run at a faster speed. I loved it. I felt great. I slowed

down my drinking and was taking my gels at all the planned intervals. Although my gloveless hands and

fingers were freezing, only getting worse as time progressed, I put any discomforts aside and

focused on my breathing. (continued next page)

My "runner brain" had me calculating that our pacer was leading us a bit faster than intended. I was feeling good and wanted to break away from the group, but was worried I would burn myself by going too fast too soon, so I vowed to hang with them until mile 24. Shortly before that point, I was able to cut a sharp corner and took the opportunity to run ahead. I was feeling great, but looking forward to being done. With a little over a mile to go, I was surprised by the supportive face of my running partner, who I thought I wouldn't see until the finish.As he ran by my side, he realized how much faster I was going than originally intended. As we neared downtown Corning, he peeled of yelling words of

P. O. Box 97 encouragem

ent. I had previously noted a male runner close by, but paid him no mind. As soon as I was on my own again, I began to feel like he was using me to pace himself to the finish, before the final sprint. I thought to myself, "I'm a girl, and I'm gonna dust you". I hit the final stretch, a downtown street lined by quaint little stores and crowds of cheering faces, ready to dig into this straightaway. I allowed that final kick to take charge, sprinting as fast as my legs would go. I dropped the guy from before and was catching up to another. I remember hearing a woman in the crowd yell, "you go girl", which made me run even faster. I crossed the finish line feeling great. I had run about 7 minutes faster than my intended goal, 27 minutes faster than my 1st marathon, and I had qualified for Boston. I called my running partner, telling

him excitedly, "I ran 3:23 and change". While in the car on the way back to the hotel, we discussed my time. I asked him how many women were ahead of me. He recalled roughly ten. "Do you think I placed in my age group?" We decided to go back to the finish after a quick shower and check the final stats. I was so excited to look at the official time and sure enough, I was first in my age group. I had never placed in my age group due to the large crowds in most NYC races. I was beyond ecstatic. It was indeed the perfect race! #

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Thanksgiving Tots’ Run in

Florida by Arish Dotiwala

I don’t know whose idea this was, but my dad and mom thought it would be ‘fun’ to wake me up early in the morning on Thanksgiving and take me to run my very first race. I have already attended a few races that my daddy has run, so you can say I have some experience with road races.

We got to the race site early in the morning and picked up my number. My daddy was running the 5K so I had quite a long wait for my race to start. There were a lot of people running and even though I was a bit sleepy, I was also excited. I took pictures with mom & dad and a very large blow up Turkey !

After all the adult races were done it was my turn. Daddy made me do a few stretches and wind sprints to

get me loose. He wanted me to wear the VCTC singlet but mom decided that it was a bit too cold and the singlet was a bit too large for me. The race was divided into 3 age groups. I was in the last start as I was in the ‘Under 2’

I can do it by myself age category. I had to run all of 100 meters and I must admit I was nervous. You have to understand that it was only a few weeks since I had started to walk. I had been a bit wobbly so doing a run was going to be a whole new experience for me. Anyway, after all the waiting finally the race started and I was determined to keep an

even pace. I tried to focus and keep my stride nice and loose. Dad had given me all the pointers, so I was confident I would do well. It was an out and back course and on my way back everyone was cheering for me and I got distracted. Mom & Dad had to hold my hands to keep me on course. I am not sure how I did with time but when I

crossed the finish line I got a ribbon and was very happy. After the race we went to my aunt’s place and had a big turkey meal. I am so glad I have the first one out of the way. It should be all smooth sailing from here on. This report is as short as my race but I am in training for the Disney marathon in 2030 (as

indicated on my onesie) and I hope to send a more detailed report then. #

Join The Voices 5 Miler

by Rachel Kimber

I dug out my VCTC singlet and grabbed my running gear worn the day before the Join The Voices Against Brain Cancer 5 mile race. It was comfortable and it wasn’t that dirty; 2 miles with the dog hardly counts as a run in the mind of this (former?) marathoner.

I rode down to Central Park early on December 4th with Bill and Adrian Smith. The stunning sunrise promised a bit of humidity, but 44 degrees was perfect for this 5 mile race.

continued next page

I hadn’t raced seriously since the Club-Team Champs race over the summer, so I was a bit nervous. The 5th

Avenue Mile was a game: over before I knew I was racing.

I got into my corral at race-start, looking for purple/blue clothes with accompanying familiar faces: Jamie, Dick, Hiroshi, Melissa, Sal, Laura, and Angie. I told Jamie I would try to stick with her. I had no idea what pace I could hold and I was out of practice gauging pace anyway. I knew I should be able to stay with Jamie figuring her pace would be consistent. The first two miles of the

race felt great. Fast, just like a morning run with Smokey, my 4legged training partner. Passing the Reservoir, I focused on form and tried to keep relaxed; this was getting hard a little too soon. Dave King came up behind Jamie and me and shouted for us to pick it up. He had started the race late and he thought we could be on pace for a faster race. I trusted him. Jamie This is the

part of the race where you go so deep into yourself that you’re not even sure how much time passes. I hung a few paces behind Dave. I kept my legs turning. I kept my breath steady. It was not easy, but I pushed away any doubts. This was a big race for VCTC. I was not going to be a weak link. Just past mile 4, I came up on a woman about my age and wearing a Greater New York singlet. Her breathing was ragged. I could sense her fatigue. After a series of quick body checks, I decided to pass Dave King and fought the Greater New York woman to the finish. I have never been happier to find my finishing-kick. In the last 400 meters, I surged past her and across the finish line; proud to have finished strong, proud to be part of a team that helped carry me there! # For full results see page 13.

Good News/Bad News for Older

Runners A recent University of New Hampshire study followed male/ female competitive runners

ranging in age from 18-77 to assess running

economy, a measure of how much oxygen one uses to run at a steady

pace. Reasearchers used age-group runners who

finished in the top three places in 5k and 10k events. The study found that “economical runners” maintained leg speed and endurance longer than their competitors who were defined as “inefficient striders.” The findings were published in The Journal of Strength and Conditioning Reasearch . The researchers assumed before the study that male/female runners older than 60 would be less economical than their younger competitors. What the scientists found was that age 60+ male/ female runners were as physiologically economical as younger runners. One of the researchers, Dr. Timothy Quinn, found that older runners who kept up a regular running routine, did not lose much lung capacity and leg strength. These runners remained competitive through different age-groups. The bad news is that older runners take longer to recover from running-related injuries. Older runners were found to have poor upper body strength, which translates to slower times because in the drive phase, they pumped their arms less. The study found also that older runners were less flexible because of failure to stretch properly. Running shortens

Rachel(r) readies to and I fell sprint out of step around the bend at 90th Street. I leaned into the downhill on the 102nd Street transverse. I looked to Dave to help me hold a steady pace as I lost touch with Jamie.

muscles making it more likely to sustain injury. Researchers recommend all runners to lift light weights twice a week. # (submitted by Glen Shane)

by Ken Rolston

Courtesy of a generous birthday gift from my siblings, I had a chance to go to Houston to see the Olympic Trials Marathon. The city did a wonderful job in organizing a first-class event. Pre-race festivities featuring Frank Shorter, Joan Benoit and Bill Rodgers were held in a park adjacent to the convention center. I had a chance to take their pictures and chat with Bill about his past races. He couldn’t have been nicer. Shorter gave a stirring talk about what it means to be an Olympic hopeful and how he could relate to their pre-race jitters. Benoit discussed how impressed she was with the depth of the women’s field and what it would take to qualify.

The day of the race was cool, clear and sunny. The men’s race started at 8:00 with temps in the low 40’s perfect conditions. The course design was a spectator-friendly 2.2 mile loop followed by 3 x 8 mile loops with the finish right in

front of the convention center. We had a spot 10 yards away from the starting line. I chatted with the father of Nick Arciniaga, a 2:11 marathoner who felt today would be his day. Suddenly there they were; Ryan Hall, Meb Keflezghi, Abdi Abdirahman, Dathan Ritzenhein and 110 others preparing to run as fast as possible for a chance to

represent us in London. Frank Shorter fired the starting gun and off they surged. After they left we were able to watch the race on a big-screen and listen to live commentary from Tony Reavis. Ten minutes later the runners were back, the leaders flying by at a 4:50 pace. Then the women approached the starting line. Deena Kastor, Desi Davila, Amy Hastings, Kara Goucher and Shalane Flanagan led a much larger group of 194 runners who shared the same dream. Joan Benoit fired the gun and off they went. We waited about 12 minutes and watched as the lead group floated by at a more modest clip of 6:00 per mile. Originally we were going to

drive out to the further reaches of the course but decided that we didn’t have to go at all since we would be able to see the runners 5 more times. With the keyhole shape of the park we could see them at 10, 10.75, 18, 18.75 and 26 miles. What could be better ? The men’s front pack was moving at a really fast clip, consistent 4:50 pace. By 10 miles it was a 6man race. Ryan Hall was forcing this pace, mindful of the way he feels the race will play out in

2nd

London. The wave, which featured a batch of 2:11 guys, was way behind. Imagine running 2:11 and not having a chance ? In the meantime the women’s group of 9 was led by Desi Davila who, after the slow start was throwing in consistent 5:25’s. I was fascinated by the choreography of these two races on the same course. Would the fastest men overtake the slower women ? Would the fastest women overtake the slower men ? It made for great viewing on several levels. There was very little downtime between the

U.S. Olympic Trials Marathon

races and we could see the effects of the pace on the athletes. Though the course was relatively flat and the conditions were close to ideal, the roads were concrete, not blacktop, and you could almost feel the pounding on the quads and hips. By 18 miles, there were enough runners in front to guarantee that the top 3 would emerge from that group. At that point there were 4 contenders in each race. Meb, Abdi and Hall were pulling away from Ritz while Desi, Kara, Shalane and Amy were all even. I thought Kara looked the most vulnerable and wondered if Abdi would be able to hold on. We relied on info from the big screen to let us know how the rest of the race progressed. Amy was falling further behind and Ritz was beginning to make up ground on Abdi. When they reached us at mile 26, Meb had taken control and looked really strong, Hall was close behind and

(continued next page) Abdi was struggling with a lead that had shrunk to 15 seconds over Ritz. I sprinted over to the finish area and watched as Abdi crossed the line 8 seconds in front for the final spot. Ritz sank to his knees and dissolved in

tears while the top 3 hugged close by.

Back at the 26 mile point we watched as one of the last male runners stood stock still in a world of cramp-induced pain. He simply couldn’t move, but struggled to stretch. Finally he started to walk then jog just as Shalane Flanagan came into view, closely followed by Desi Davila and Kara Goucher. A minute later a teary Amy Hastings passed us on her way to the dreaded 4th place.

The men had scorched the first half in 1:03 and held on for 2:09’s. The women ran between 2:25 and 2:26. Hastings’ 2:27 would have qualified her in any other year. These feisty women will be all contenders for a medal in London. As far as the men, they will really be up against it. If it’s a tactical race, Meb would have a chance but I expect an all-out assault in London.

We watched the ceremonies, saw some of the other participants hobbling around and I bumped into Nick Arciniaga’s dad again. He was proud and disappointed at the same time. His son ran 2:11 and came in 8th. He ran fast enough to be on many Olympic squads but not this one. What’s next for a runner who is this good but not quite good enough ? #

Club Business

VCTC Website: How toAdd a photo

by Maryann Khinda

As part of our continuing series on how better to grasp all the capabilities of the VCTC website, in this newsletter article we delve into adding a profile photo to your account. Why add a photo? We want to know who you are! Pictures are what help us identify each other and recognize new faces (or old!). We encourage you to add your photo to make using the website a more interactive and pleasurable experience. So get that stunning photo ready, as we begin….

How Do I Add a Photo?

★ Go to url http://www.vctc.org/

★ If you do not have an account yet, please refer to last month’s article on How to Join the VCTC Website or on follow the How to on the website, click on http:// www.vctc.org/page/how-to join-the-vctc-website . ★ Once logged in, look at the tab bar on top left,

click on My Page. ★ In the upper left corner, you will see a default picture. Hover or place your cursor over the picture and at the top you will see a caption stating Change Photo. Click there. ★ A new page will come up titled My Settings. Here you will have the option to Edit or Upload a New Photo. Please select Upload a New Photo. ★ Find the location of where the photo is stored in your computer and then select OK. ★ Now a popup screen will come up with your chosen photo. Here you have the option to crop or change the dimensions of your photo’s size by dragging the edges. You are able to Preview your changes to the right. Once satisfied, click SAVE. ★ This will bring you back to the My Settings page of your profile. You will see a thumbprint of your photo now saved there. ★ Scroll to the bottom the bottom of the page and click SAVE. ★ You will now receive a message stating “You have successfully saved your changes.” Great job, you have added a photo to your profile. #

CLUB BUSINESS continues on next page

CLUB BUSINESS continued

IZIGG by Mandi Susman

We have just been given a donated texting service from iZigg. This will enable text communications to the team and will only be used to inform team members of changes in group workouts or races. The maximum number of texts you will receive in a month is 4 and you have to opt-in to the service by texting "VCTC" (this is the body of the message, no quotes) to 90210 (this is the "phone number" you will use). This service is in addition to our Yahoo Groups and team emails, so if that's your preferred form of communication, no need to sign up for this service. If you have any questions or problems signing up, send an email to Mandi Susman: mandisusman@gmail.com. If you want to learn more about the service, visit: www.izigg.com/sus4media. __________________________________________________________________________________

NYRR POINTS RACES The following are New York Road Runner points races for 2012. Sign up early to ensure entry. Salsa, Blues & Shamrock’s 5K (March 4) Scotland Run 10k (April 7) Brooklyn Half Marathon (May 19) NY Mini 10K (Women Only) (June 9) Portugal Day 5M (Men Scored Only) (June 17) Central Park Conservancy 4M (July 14) Club Championships 5M (double Points) (August 4) Percy Sutton 5k (August 25) Fifth Avenue Mile (September 22) Greta's Half Marathon (September 29) ING NYC Marathon (November 4) Join The Voices (December 2 __________________________________________________________________________________

VCTC RACES Urban Environmental 10k Sunday April 1(Jill Staats, Hiroshi Kitada) VCTC Summer Series race #1 Thursday May 24 (then every other Thursday through August 16) (James Moloney) Riverdale Ramble Sunday June 3(Kate Donovan) American Cancer 5k (date to be determined)(Glen Shane) Holiday Marathons(dates to be determined)(Hiroshi Kitada)

These races are VCTC Club races and need members to volunteer to make the events successful. Please

contact race directors(listed) to get more information.

Katie Welling 2.5M Bronxville, N.Y. Nov. 26, 2011

Race Results 16:29 Dave King M50-99 2

Join The Voices! Knickerbocker 60K 5M Nov. 19, 2011 Dec. 4, 2011 4:55:30Jonathan Simon M44 2 26:00 Bobby Asher M26 4 6:28:07Salvatore Carretta Jr M55 2 26:10 Michael Arnstein M34 2

6:45:46Benigno Veraz M56 4 27:06 Michael Oliva M32 6 7:39:59Paul Arroyo M45 27:43 David Talbird M30 9 8:33:39Edward James M65 3 28:26 Kyle M Hall M33

28:42 Kevin Shelton-Smith M51 3 Race to Deliver 4M

30:54 Jonathan Stenger M38 Nov. 20, 2011 31:25 David Kornacker M47

25:01 David Kornacker M47 5 31:26 Carlos Lopez M31 27:39 Angelina Roberts F29 4 31:33 Laura Rodriguez F32 6 30:06 Salvatore Carretta Jr M55 8 32:12 Steven Joseph M50 31:06 Hiroshi Kitada M46 32:12 Perry King M54 34:19 Zafar Shahbaz M54 33:32 Melissa Weiner F34 35:38 Shirley Middleton F57 6 33:43 Stephen Lewis M28 40:25 Selma Sequeira F45 33:55 David C King M61 6 41:58 Maryann Khinda F32 34:04 Rachel Kimber F30 42:00 Edith Jones F72 4 • Jamie Kyei-Frimpong F30 • Dominic Lombardo M44

Coney Island Turkey urkey 35:42 Roberto Rapalo M25

Trot 5K 36:00 Angelina Roberts F29Nov. 20, 2011 36:10 Benigno Veraz M5620:37 Carlos Lopez M31 2 36:21 Salvatore Carretta Jr M55 36:31 Rick Bloomer M47

Turkey Trot 5K 36:39 Liam Moroney M27New Rochelle, N.Y. 36:52 Alexandra HernandezAlexandra Hernandez F30Nov. 20, 2011 36:58 Lauren Valentino F3325:28 Hector Santiago M70+ 1 37:17 Richard P Conley M56 37:21 Patricia Novelli F41

Fred Lebow XC Champs 5KFred Lebow XC Champs 5KFred Lebow XC Champs 5K 38:16 Gene Westling M57Van Cortlandt Park 38:22 Bette Clark F56 4Nov. 20, 2011 39:59 Robert Branch M3418:13 Kevin Shelton-Smith M51 1 40:25 Lorraine Clarke F3018:55 Matt Soja M29 10 41:03 Hiroshi Kitada M4620:18 David Kornacker M47 7 41:29 Margaret R Nolan F5121:40 David Rippon M42 41:31 Kathryn A Donovan F5322:50 Riccel Kouns F15 7 41:40 Yani Baldeon F4223:46 Benigno Veraz M56 6 42:53 Arnold L

Gore M70 524:05 Andie Davis F51 1 43:05 Jill Staats F60 624:59 Salvatore Carretta Jr M55 7 43:06 Suzanne Corber F5825:35 Michael Arnstein M34 43:29 Adrian Hunte Smith F5726:05 Darren Rosa M46 44:01 John Mccarthy M5227:42 Jill Staats F60 1 44:28 Edward James M6527:46 Kathryn Donovan F53 2 44:35 David Pultz M5928:50 Margaret R Nolan F51 3 45:24 J. Vera King F5730:13 Rozsa Gaston F53 4 46:20 Scott Hines M2932:31 Bill Smith M67 6 47:11 Bill Smith M67 48:50 Maryann Khinda F32 1:19:57Adam Golovizki M35

53:45 Monika N MacezinskasMonika N Macezinskas F65 1:21:51Bette Clark F56 1 1:16:58Ramon Minaya M71 1:25:11 Victoria Arnstein F41 2

1:25:52Rick Bloomer M47 Jingle Bell Jog 6K 1:27:12Margaret R Nolan F51 2 Prospect Park,BrooklynProspect Park,Brooklyn 1:28:06Michelle Conley F23 10 Dec. 10, 2011 1:31:24Kathryn A Donovan F53 4

29:21 Robert Branch M34 1:31:56Jill Staats F60 1 42:21 Salvatore Carretta M55 1:32:56Edward James M65 4

1:43:07Bill Smith M67 7 Trail Run Festival NYrail Run Festival NYARAARA 50K 1:43:55Mitchell Strong M63 9 Willowbrook Park, Staten Island,Willowbrook Park, Staten Island,Willowbrook Park, Staten Island, Dec. 10, 2011 Albany Last Run 5K

5:49:00Melissa Weiner Albany, N.Y. Dec. 17, 2011 5:49:00Jamie Kyei-Frimpong 20:18 Melissa Weiner

Trail Run Festival NYrail Run Festival NYARAARA 10K Ted Corbitt 15K Willowbrook Park, Staten Island,Willowbrook Park, Staten Island,Willowbrook Park, Staten Island, Dec. 17, 2011 Dec. 10, 2011 50:47 Bobby Asher M26 3 1:16:09JoAnn Pate 1 1:01:23Laura Rodriguez F32 4 1:03:57Steven Joseph M50 10 Trail Run Festival NYrail Run Festival NYARAARA 25K 1:08:54Anthony C Thoman M49 Willowbrook Park, Staten Island,Willowbrook Park, Staten Island,Willowbrook Park, Staten Island,

1:09:44Rick Bloomer M47 N.Y.

1:10:23Liam Moroney M27 3:10:13Rob Vassilarakis 1:10:26David Monahan M60 7 1:10:47David Rippon M42

Jingle Bell Trot 3M 1:10:50Benigno Veraz M56 Greenwich, Conn. 1:11:18 Salvatore Carretta M55

Dec. 11, 2011 1:11:53 Mick Burke M33 26:34 Rozsa Gaston 1:12:06Lauren Valentino F33 1:15:23Gene Westling M57 1:19:25James Moloney Jr M49

Pete McArdle Cross Country Classic 15KPete McArdle Cross Country Classic 15KPete McArdle Cross Country Classic 15KPete McArdle Cross Country Classic 15K

1:22:10Paul Arroyo M45Van Cortlandt Park 1:24:41John Mccarthy M52Dec. 11, 2011 1:25:02Suzanne Corber F58 654:09 Michael Arnstein M34 1 1:27:30Bill Smith M6756:21 Bobby Asher M26 1 1:27:32Arnold L Gore M70 459:45 Kyle M Hall M33 3 1:27:42John Martin M451:01:36Matt Soja M29 5 1:31:12Edward James M651:03:52David Kornacker M47 6 1:46:47Monika Macezinskas F651:08:34Jeff Powell M40 4 1:10:57Anthony C Thoman M49

1:11:26 Michael Oliva M32 Joe Kleinerman 10KJoe Kleinerman 10K 1:13:54Richard Conley M56 3 Jan. 7, 2012 1:15:27Salvatore Carretta M55 5

33:25 Bobby Asher M26 5 1:15:29Benigno Veraz M56 6 35:13 Michael Oliva M32 3 1:15:30Alex Hernandez F30 7 35:48 Kyle M Hall M33 4 1:15:55Tom Elbrecht M20 5 39:32 Laura Rodriguez F32 21:16:27Andie Davis F51 1 40:13 David Feinstein M371:17:19Riccel Kouns F16 2 41:21 Steven Joseph M50 61:17:28Liam Moroney M27 41:47 Sean Moore M471:18:12Nick Mcnickle M58 7 43:53 Anthony C Thoman M491:18:12Lauren Valentino F33 9

Walt Disney World Half Marathonorld Half Marathonorld Half Marathon

Orlando, Fla. Jan. 7, 2012

2:00:35 Lorraine Clark DELAYED RESULTS

Chris Hoban 5M Brooklyn, N.Y. Sept. 18, 2011

43:07 Hector Santiago M70+

Wineglass Marathon Corning, N.Y. Oct. 10, 2011

3:23:32 Jamie Kyei-Frimpong F29

Rock 'n' Roll Half-MarathonRock 'n' Roll Half-MarathonRock 'n' Roll Half-Marathon

Savannah, Ga. Nov. 5, 2011

2:15 Wanda Bills 2:26 Enid Burns

Run to the Brewery 10MRun to the Brewery 10M

Sayville, N.Y. Jan. 15, 2011 1:17:59 Andie Davis F51

Urban Environmental ChallengeUrban Environmental ChallengeUrban Environmental Challenge Van Cortlandt Parkan Cortlandt Park Apr. 3, 2011

53:40 Andie Davis F51 1

5 Forest Park Road & TForest Park Road & Trail Race 4Mrail Race 4Mrail Race 4M

Queens, N.Y. May 15, 2011 F51 29:27 Andie Davis

Franklin Square 5KFranklin Square 5K Franklin Square, N.YFranklin Square, N.Y. May 22, 2011

22:09 Andie Davis F51 1

1 Friehofer's 5K for WFriehofer's 5K for Women Albany, N.Y.

21:53 Andie Davis F51 5

Chaptico Classic 10KChaptico Classic 10K Chaptico, Md.

7 47:59 Andie Davis F51 1

2 Main Street Mile Farmingdale, N.Y. Sept. 3, 2011

6:12 Andie Davis F51 2

Tuckahoe Challenge 1M & 5Muckahoe Challenge 1M & 5Muckahoe Challenge 1M & 5M Tuckahoe, N.Y. Sept. 13, 2011

6:19 Andie Davis F51 3 36:20 Andie Davis F51 2

Pfaltz Point Trail Challenge 10Mrail Challenge 10Mrail Challenge 10M New Paltz, N.Y. Sept. 25, 2011

1:35:45 Andie Davis F51 2

1 Tufts 10K for Womenomen Boston Oct. 10, 2011

45:57 Andie Davis F51 61

44:30

Benigno Veraz M56

44:36

David Rippon M42

44:55 Rick Bloomer M47 45:15 Angelina Roberts F29 45:44 Mick Burke M33 47:03 David Drucker M61

47:39

Salvatore Carretta JrSalvatore Carretta Jr

M55

47:43 Lauren Valentino F33 50:19 Hiroshi Kitada M46 50:32 James Moloney Jr M49 50:54

Kathryn A Donovan F53

51:19 Adam J. Orna M38 52:50 John Farrelly M42 53:27

Margaret R Nolan F51

53:58 Jill Staats F60 55:15 Edward James M65 56:5 John Martin M45

In 1961, Julia _

Chase ran the Manchester Road Race and became the first official woman road

racer in the U.S. She was 19. (Runner’s World)

CLUB NEWS Membership Please renew your membership which was due 1/1/12 (If you haven’t already). Membership rates are: single, $35; family, $45. New membership add $15 to pay for team singlet; 2nd singlet costs $15, additional singlets-$25. Please send checks payable to VCTC to: VCTC P.O. Box 341, Bronx, N.Y. 10471. Applications are online at vctc.org. Please e-mail Kevin Shelton-Smith with any changes of address, phone, email and whether you would like to be added to the group email. Meetings/Workouts For 2012: Team meetings are held on the 2nd Saturday of the month at 10 a.m. Club workouts are Tuesdays at 7 p.m. at the Van Cortlandt Stadium track at 242nd St and Broadway, Saturdays at 8 a.m. (we meet at handball courts at 242nd St and Broadway) and Thursday evening group runs meeting at the Tortoise and Hare Statue on the VC Park flats at 7 p.m. Newsletter stories The newsletter is published bi-monthly. We welcome all contributions. Deadline for the January/February issue is February 26, 2012. Maximum length is 600 words. Times New Roman font. Size 12. Please e-mail kingkvd@optonline.net and/or ogard777@yahoo.com via the Yahoo group page and try to include a photo. Race times Remember to send race times to Peter Coy petercoy@verizon.net or 52 Stelfox St., Demarest, N.J. 07627. Please include name of race, date, location, finishing time, your name, age. Optional: place, age-group, personal best. Website Visit us on our website: www.vctc.org

Van Cortlandt Track Club P.O. Box 341 Bronx, N.Y. 10471

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