Valley Stream Running Club News

Box #212 Valley Stream, New York 11582

Stanley Friedlander, President

Donna Hahl, Vice President

Carol Drucker, Treasurer

Joe Tito, Secretary

www.VSRunningClub.org

Vol. 27 No. 5 Late Fall 2007

Aphorisms from various running thinkers:

§ A Rodney Dangerfield joke: The other day I came home and a guy was jogging, naked. I asked "Why?" He said "Because you came home early."

§ What’s the difference between a man and a dog running? One wears trousers and the other pants’ – Rambo the Running Dog

My first Valley Stream Running Club Meeting by Rambo

This is my first crack at writing for a newsletter. What do I know about running, I’m just a dog!

It was a hot late August morning. Old Joe and I were out for our early morning run. Joe said to me ‘Would you like to join Carol and me at the Valley Stream R.C. Meeting? I replied ‘I hate those people! All they talk about is tee shirts, doing races, eating at runners parties and has anyone seen Tom Moore?’ Besides, Dogs are not welcome in the park. Old Joe says in reply ‘You’re going!’

The ride in to Valley Stream was OK; the club had bagels and coffee, but no dog briskets. After a half hour of smelling runners who completed their training run, I was bored out my mind. When Donna introduces her self to me ‘You must be Rambo the Running Dog’. Looking around I replied – ‘How did you guess?’ Donna then invited me to a run around the lake. It’s much nicer than running with Joe in the dark morning down Whiskey Road. When we finish our jog, I felt like a member of the club. I had run with the Vice President and saw the ducks in the lake. The meeting ended with a very light rain and plans for the next meeting (Stan our leader works hard on these things).

The ride back home was quiet, Carol, the one who must be obeyed, said to Joe, why so quiet? Joe relied ‘We only got one and half bagels to take home’. I can only say, what do you expect from Senior Citizen Runners.

Regards Rambo

Thank you Rambo for you great article. May be some of our club members have real articles, real thoughts, or race results that they wish to included in the VSRC newsletter. If so, please e-mail them to me … Joe

Tip of the Month

Learn to read your body. Be aware of signs of overtraining. If the second wind brings a cold clammy sweat, head for home. Establish a DEW line that alerts you to impending trouble. Loss of zest, high morning pulse, lightheadedness on standing, scratchy throat, swollen glands, insomnia, palpitation, are some of the frequent harbingers of trouble.

What’s happening by Stan

New Additions:

Zachary Michael C. weighed in at 8 lbs. 1 oz on October 7 and Lara and Luke are the proud parents. Jim and Jennifer H. are expecting their third child any day now. Congratulations to all.

Shirts orders are being taken:

The new club shirts can be ordered by sending the order to Carol D. Specify sizes and whether long or short sleeves. Include a check for the full amount with $14 for each short sleeve and $15 for each long sleeve. It would help if you also include your 2008 dues. All orders must be in by Friday October 26 as we order as a batch.

Marathon Pasta Dinner:

We have several marathoners this year and we will send them off with our annual fall pasta dinner. It will be at the Alpine Garden in Franklin Square which is at the SW corner of Franklin and Hempstead Turnpike. It will be held as is the tradition on the Friday evening before the NY Marathon which puts it on November 2 and it starts at 7 pm. No reservations are being taken. Just show up and the cost of the meal will be divided up equally except for alcoholic beverages which must be purchased individually.

Races:

Two races which members enjoyed last year are the following:

The Inwood 5k is on Sunday October 21 and this is a friendly race with great tots free runs and a fast course.

The Lynbrook Fly With the Owls 4 miler is a nice local race on Sunday, December 2 with a start of 10 am. Information and pre-registration are available at www.flywiththeowls.com . For more information, call Cathy Papandrew at 593-8848.

All Clubs Party:

This party which I have attended for over 20 years is fun and worth your while. It will be on Saturday night, Dec. 15. I will email with more information when I have any.

I don’t yet have information on the GLIRC party.

Club Christmas Tree Run:

I hereby ask Mike to send me info about this event so I can distribute it.

New Year’s Eve:

We will have our usual toasting in of the New Year in front of the pool on New Year’s Eve. I will give more information as it gets closer.

We will probably have a group going to the Midnight Run in Central Park.

Good Luck and Best Wishes

Stan

Lara with Zachary-Michael

Report from the Birthday Six Hour Race:

I finished the 6 hour race at Sunken Meadow Park yesterday (Sunday Oct. 14) where I was pleased to see Donna honored with all of the many other runners born in 1947. Just before the start Donna along with all the birthday runners were called to the front individually and then given a round of applause. We also heard a short memorial to Sri Chinmoy, a great friend of running, who passed away recently.

I am happy to have seen Donna honored. She devotes herself to helping others and deserves this.

There were 136 starters and we started our run in this very beautiful park just after 8:30 am. Every loop, you pass over a short bridge across a narrow part of a big lake and were treated with the sight of several beautiful white swans. It was glorious. I almost stopped so I could stare at two swans who were so very close I could see every feather.

Donna was injured when she fell running trail and couldn’t run but she still walked all six hours. She was joined in her walk by Ellen, Lois, and Terry. Rochelle Holden who has run O to S for us joined the group for a while. Donna and Ellen walked 16.77 miles with Donna. Lois and Terry had to leave early for personal reasons but still walked with Donna for 8.28 miles.

Carol came quite late because she had volunteered for a charity event that morning. She still managed to run 11.91 miles. Tom Moore came for a short run and ran 10.35 miles which is a very short run for our veteran ultra marathoner. I appreciated him cheering me on as I ran the short loops at the end

I was lapped several times by two old ultra running friends Al Prawda and Ted Kourounis who both told me about how they set their 50 mile pr’s at the Valley Stream 50 miler which I put on with great support from the club from 1981 through 1992. Al was awarded for winding up first among the 1947 born finishing 21^st with 31.48 miles. Tim at age 69 finished 26^th with 30.68 miles. They are amazing runners with hundreds of ultras completed. Another old friend Richie Innamorato ran for a while (14:49 miles) but spent most of the time officiating and also was master of ceremonies before the race and for the awards ceremony. You can see that I am an old fart who loves reminiscing.

Now back to the race: The course is a two mile loop full of sandy stretches and for variety rock strewn stretches and so you don’t get a rest some climbs. It is not a fun jog. Get this: Only 29 out of 136 starters finished with an overall pace faster than 12 minutes per mile. And further only the top 4 runners went under 9 minute pace and only the winner at 46.02 miles went under 8 minute pace and that just barely at 7:49 minutes per mile. This is not because they are slow runners: In fact the top two runners are 2:40 or less marathoners so 8 minute miles is usually like a slow walk to them.

I dressed in just shorts and a poly wicking shirt I got at Runner’s Edge and was chilly all the way which is what I wanted. I like to dress light as I feel I have more energy when I am a bit cool. I need all the help I could get. The weather was perfect for running long in my opinion – a bit nippy with no wind.

I am very slow now but I give my best. I advise novices at very long runs to never be afraid of painful muscle aches. Just accept them and keep moving. Personally I don’t stop unless absolutely necessary such to go to the John or to retie a shoe lace. I keep moving while I drink or eat. I like to treat it as a race not a picnic. It is not wrong to use a different strategy but I like to imitate the top guys although I can’t approach them and it helps me set a strong mental tone for the race. I finished 60^th with 23.68 miles.

At equal time races, runners are moved to a short loop at the end so that distances under a full loop can be recorded. So the scoring has a big loop distance and a short lap distance and a part of a small loop distance which are all added together for the final total mileage. The short loop here was 1/3+ mile long with lots of rocks to pound your feet and some leaves which was fun to run through. I was pleased to have some energy to run hard even at the end.

At the finish there was some big hero’s and a big birthday cake. I couldn’t enjoy them as I spent a long time looking for my wallet and then when I found it I spent more time looking for my car keys. They were both of course just where I wisely hidden them to be safe. I hid them so well that I missed the cake looking for them.

All in all, it was a great day. I liked seeing all my friends from the club and from the past and I never feel so good as after giving my all on a very long run. I just feel at peace and really alive and my aches just tell me that I tried my best. And it was great to see Donna honored, talk to my old friends, and see all the club members.

Why don’t you try this race next year? You don’t have to run the whole six hours and in fact you can just walk/run as long as you wish. If the weather is nice you are sure of having a good time. And if you go over the marathon distance you get an award. So I hope to be there again next year and see even more of my club friends.

The full results for this race are at

http://pigmantri.com/jmsracing/results07/sixsixty07.html

Stan

Donna Reports

Today, 8/18, the American Red Cross helps their annual Swim-A-Cross at Centre Island Beach in Bayville. It's not a race; it's a fundraiser. There was no clock to tell you how fast or slow you were. Up until this year it was limited to a one-mile swim. This year they changed the distance to give participants more choices. You could swim 1/4 mile, 1/2 mile or full mile. I decided to swim a mile. Before the event began I saw Ted O. there. He finished the swim much faster than I did. When I got out of the water, I saw him looking relaxed and standing on the beach.

The temperature of the water was perfect for me. There were no jelly fish or other fish visible. I heard a rumor that there were jelly fish. This event has become a tradition for me. I'm always a little anxious and feeling overwhelmed at the thought of swimming a mile in the open water. I don't think this is a measured mile. It's such a good feeling when you are finished and realize you conquered your fears.

Here's another race result.

On Sunday, 8/19, Carol Drucker and I participated in the 20th annual Tobay Triathlon at Theodore Roosevelt Park in Oyster Bay. The event consists of a 6.2 mile swim, a 9.55 bike and a 5k run. It's always a fun and challenging event.

Carol Drucker 1:43

Donna Hahl 1:59 (1st in age group) there was one other woman in my group).

It was so nice to see Ed Pettinatto there. He gave me moral support before the race and took pictures. I appreciated seeing his friendly face. I get very anxious before transition events that include swimming in the open water. It made me feel a little better when I spoke with him

Last year I set a goal of finishing in less than 2 hours. I was thrilled to find out I finished in just under 2 hours. Next year my goal is to finish in 1:55.

After the event I saw Carol. She made me feel super great because she was so excited and happy for me. I can never thank her enough for being there for me.

‘The Pain of Persistence and I’ by Jon Falk

Last summer I was listening to Mike and the Mad Dog interview Bill Madden, the sportswriter with The Daily News. Bill had spent much time with Alex Rodriguez, who last summer was mired in a terrible slump for A-Rod standards. Fans calling WFAN wanted him traded for the proverbial bag of balls. During the interview Mike asked Bill, whether he thought A-Rod would break out of his current slump. Moreover, Mike asked him, if A-Rod would ever find his way in the post season.

Bill provided an answer that I believe has great merit in almost every life endeavor. He told the FAN duo that A-Rod was a consummate pro, who would work hard enough to make sure he got back to his perennial MVP status. Then he gave a quote that I have paraphrased to many people, “the pain of persistence hurts much less than the pain of regret.” I believe that almost every action we take that matters adheres to this principal.

This realization drives all of to get up at 5AM to run before work or to take 3 hours out of a Saturday to get in a quality long run. We can all relate to a race that we ran without the proper training. In my bid to qualify for Boston, I missed the mark by less than a minute in Atlantic City in 2003. Although I ran a number of quality long training runs and did speed work and hills with most of you, I felt like one more fast 8 miler a week would have given me a better result. Ah, the pain of regret, however unwarranted it may have been that year. The next year in Philadelphia I faded badly to a 3:29 after a really good first half. Again, Boston slipped by me. This time I also thought that 35-40 miles a week did not prepare me enough.

So here I am again in 2007 training for New York. I currently have a pretty good schedule logging about 35 miles per week. I know for the month of September I should up that to 40-45, but I have resigned myself to the fact that this will most likely not occur for the whole month. There is time I need to spend with my kids, commuting to the City for work, the Jewish holidays, the fear of injury from an increased load, and plain inertia. It is darn hard to commit this much time and energy every week no matter how much I have a goal. Besides, we all know the excuse that New York does not lend itself to fast times.

This brings me to think about the journey of each training run, and not so much my destination of completing miles in order to break 3:21 in the marathon. With all of this training I have taken many interesting paths. I have explored a number of different routes around Alley Pond. I have run all in every direction from Woodmere into the surrounding villages including the obligatory loop around Long Beach. Moreover, I have improved my body physically, and I can eat an extra bagel in the morning.

One run in particular gave me such a runner’s high that I had the impetus to write this article for the new letter. On a Saturday morning in August the heat and humidity broke, and the temperature was only in the 50s with a decent breeze. I drove to Bethpage to run on the bike path. Not wanting to part with $6, I parked at the golf course and ran the half mile to the path. Thinking I would run about ten miles on this cool morning, I brought only one water bottle that I stowed on the path to pick up on my return from the picnic area. After looping the picnic parking lot I headed back down the path and grabbed my water to drink a little. Now five miles into my run I placed the water at the 4.25 mark, believing I would turn around at the 2 mile mark. However, at each approaching quarter mile marker I kept going, thinking I would turn around at the next one. Finally, I committed to run all the way to Sunrise Highway adding an extra four miles to my planned ten mile run. As I cruised along for all these extra miles, I noticed how beautiful the path is in Massapequa Park. This compounded my high, and I thought about Bill Madden’s quote. Now, I had a new take on it. This was the “Pleasure of Persistence,” and I would have no regrets about this run.

However, the next day I slogged my way through eight grueling miles. Oh, the pain!

Petra comments about the Ocean to Sound

Wish I was there. I can just imagine the fun and excitement.  Unfortunately as great as it is out here it does not even come close to the shared excitement of Ocean to Sound.

Holie molie, the runners, the dancing, the food, the adrenaline, the costumes, the whatevers!

I'd like to join in the thanks and appreciation to everyone who volunteered and participated.  I routed for you the whole way.  Imagine if Ocean to Sound was televised?  I'd be at the edge of my seat, or out of it like a coo coo. 

In honor of our tragedy of 9/11, like I often did in Rockville Centre, I plan to continue donating blood (I'm in possession of code 99, everyone can use blood) out here on a regular basis; and petition for better pay and services for the teachers as well.

Many blessings, Lots of love, best of health Petra

Long Island Marathon and 10k

It is time to register for the 2008 Long Island Full/Half Marathon and 10k race. The date is May 6^th. Check out their web site for course details (www.thelimarathon.com). The early registration fee (by 2/28) is $35.00 for Marathons and $25.00 for the10k. (I plan on doing the 10k again – JT)

Fun Runs, Speed Work, HILL WORK and Long Runs

· Wednesday evenings. Group Runs / Walk at the Valley Stream pool at 6:00 PM. Check with Donna, If new to club.

· For Hill Work in Alley Pond Park on Sunday mornings we meet at 7:30 AM. At Alley Pond we have a standard 8-mile loop and a lake loop which adds about 3 miles. For those who go directly to Alley Pond Park, parking is on Winchester Boulevard just off of Union Turnpike.

· For Long Runs we will meet on Saturday mornings, time of 7:30 AM at the bridge in the park. Be on time though, because after one loop in the park we sometimes go off to places hither and yon. Bring water as we often leave the safe confines of the park.

Race Results

Manhattan Training Run. It's a very scenic 14.2 miles that begins at the bridge on 225th Street and ends in Battery Park.

Carol D.        2:52 Dorothy R. 2:52 Donna H. 2:33

Long Beach Labor Day 5 miler:

Liz Farrell 49:31 3^rd, Tom Zullo 47:10, Stan 59:50

Sunday, 9/16/07 a few of us from VSRC did the Philadelphia
Distance Run (Half Marathon). This race is a fundraiser for Jefferson
Memorial Research Hospital.
Terry Blyth 3:20, Donna Hahl 2:24 - Personal best
Rochelle Holden      2:49, Lois Timpanaro       3:11
It was a crisp, cool morning; perfect for running.  It was a beautiful
course. Donna

OCEAN TO SOUND - 50 MILE RELAY - Sunday, September 9, 2007

Leg     Time      Pace     Runner
1       41:43       6:58        Jon
2       52:51       8:49       Bruce
3      1:20:45     12:38     Joe
4       47:07       8:16     Rich
5     1:05:08     10:11      Maria
6     1:01:38     10:49      Donna
7     1:39:46     14:16      Stan
8     1:02:25      9:11       Camille

Total Team Time -- 8:31:21     Team Pace -- 10:08

Upcoming Races

Sat, Nov 4 Rockville Ctr 10k Rockville Ctr 10:00

Sun, Nov 19 Mineola Mustang 5k Mineola 10:00

Sun. Nov 26 Rob’s Run Syosset 9:15

Sat. Dec Snowball 5M Wantagh 8:00

Sat. Dec 16 Ho Ho Ho Run 5k Bethpage HS 9:00