The 8th Edition
SPRING 2012
The Long Island Road Runners
PO Box 232
East Meadow, New York 11554
www.lirrc.org
Club Hotline: 516-569-4959
As always, this newsletter is dedicated to the memories of
Jack Dowling, Co-Founder and Past President, and Eunice
Harris, Secretary/Treasurer.
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FRED HASLETT
PRESIDENT
LONG ISLAND ROADRUNNERS
PRESIDENT’S MESSAGE
APRIL 2012
The winter that never was is behind us and here we are in
spring with our Wednesday Night Summer Series right
around the corner. Great running weather! And great
races are coming to Eisenhower Park!
There are some changes we’ve made that should be
noted.
First, the opening Wednesday will be May 16th, a week
later than in previous years. The board decided on this
mainly because the first race was always three days after
the LI marathon, and many runners just weren’t up to a
race with 2 days rest. Sure, that never stopped many
before, but it made sense to us.
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With July 4th on a Wednesday and no race for us that day,
we’ll have 15 Wednesday races this summer. Each 5K will
still be preceded by a 200 yard pee wee run and a 1 mile
kid’s fun run every week, so bring the family!
Another change we’ll try for the first time is runners will
be able to register for our entire summer series.
Members under 60 years of age will pay $65 (a savings of
$10), and members 60 and over will pay $50 (also saving
$10). Since registration closes at 6:45PM and some barely
make it on time, if you register for the series you just
show up! No check in each week! You keep the chip for
the summer along with your bib. If you lose the chip,
however, you’ll have to see Bob Patterson for your
punishment.
Opening night on May 16th will be special. It is dedicated
to our men and women in uniform who serve our great
country. We’re planning an honor guard and singing the
National Anthem. And don’t forget to keep bringing down
old cell phones. We’ve collected almost 300 so far for Cell
Phones for Soldiers!
Recently, we’ve started pre-registration for some races
and it has met with some success, so look for us to
continue that on key races. The fee is the same, but preregistered runners have been in a raffle for a $50 gift
certificate.
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Look for further information on our upcoming events by
going onto our website and through Mike Ogazon’s email
blasts.
And remember, volunteers are always welcome at our
races! If you’re injured, maybe not up to racing on a
Wednesday night, come down anyway. Volunteering is
fun, and appreciated! In addition, each time you
volunteer at one of our events, you’ll be put into a raffle
for a gift certificate. The more you volunteer, the better
your chances to win.
As you know, runners appreciate volunteers!
I’m looking forward to seeing old and new friends at
Eisenhower.
Hope to see you in the park!
Fred Haslett
HEARD & SEEN AROUND THE PARK
What two male runners, happily married training partners
for quite some time, have been seen spending a little too
much quality time together stretching, if you know what we
mean… Careful guys, the night has a thousand eyes…..
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Around The Track
Caumsett Park was the setting for the
25K and 50K USATF Championships on
March 4th, and LIRRC was well represented.
Barbara Cronin-Stagnari, (2nd Place, AG),
Michael Hunter, Dean Hutchinson, and Mike
Ogazon (1st AG) ran the 50K, while Bill
Schroeder (3rd Place AG) and Grant Radke
(1st Place AG) chose the 25K. Jon Soldo,
newsletter contributor and blogger at RunningDummy.com
was 2nd in his AG for the 25K. Full results for both events can
be found at www.pigmantri.com... Congratulations to all for
a great showing!............Jon also did an excellent interview
with Joseph Gray, the winner of the 50 K Championships at
Caumsett. You can read that on RunningDummy.com…..On
March 3rd, Ira Bellach, Bert Jablon (1st Place, AG), Linda
Fairgrieve, Gerry Ruiz, Jose Mendez (1st Place AG), and Joe
D’Agostino ran the Little Cow Harbor Run and those
excellent times as well as all the results can be found at
www.StartToFinish.com.....The Alley Pond Striders have
their 5 Mile Challenge coming up on Sunday, April 22nd. Rain
or shine, the race starts at 10AM with a Fun Run at 9:30 @
Alley Pond Park. Register online at www.active.com – Check
them out – It’s a good race with a good team of runners who
regularly run our Wednesday Night Series……..Thank you to
all those who expressed their get well wishes to me during
my recent health issues. It really put a damper on my
marathon training, but I’m coming back………
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Let’s all wish Good Luck to the new club in town, the North
Country Road Warriors, based in Wading River. Frank
Capone is the President, and he can be reached at PO Box
952, Wading River, or at 631-929-4309. Ira Kaplan, Jason
Israel, Bill Schroeder, Kurt La Forest, Steve Snyder, Michael
Hunter, Grant Radtke, Mike Ogazon, and Captain Juan
Oliveras all scored points for the Men’s Race Team in the
Kings Park 15K….Yuri Karasz, Susan Schmuck, and Captain
Adriana Staiano represented for the Women’s Race Team.
Great Job to all!....I once again ask that our members send
me an e-mail with their race times, accomplishments, and
plans. At present, I am the only one who looks up results,
and I know I am missing quite a few races. Help a guy out! Email your information to me at proffesor4@aol.com... A great
example would be the results sent in by Noyes Harrigan
on the out of town races run by our members, and a report
on the Joe Latino and John Corrigan Relays by Jim
Thornton, both on the following pages……Great Job, Noyes
and Jim! And congratulations to all the runners!
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March 10, 2012
Noyes Harrigan
Tom Brewer
4:29
4:43
March 10, 2012
Maria Brewer (1st AG)
Maureen Frisone (2nd AG)
Renee Harrigan (8th AG)
Dave Frisone (1st AG)
1:57
2:08
2:28
1:54
Lower Potomac, Maryland
MARATHON
March 11, 2012
Peggy Delaney
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4:38
Joe Latino Relays / John Corrigan Relays
The LIRRC fielded 3 teams for the Joe Latino Relays held in February at Sunken
Meadow Park. Each team consisted of 4 runners doing a 2 mile leg. The weather
on race morning was 40 degrees with gusting winds of 50 mph making for a
tough run into the wind and a wild ride with the wind at your back. The LIRRC
Turtles took 3rd place honors in the highly competitive Mixed Masters division.
The LIRRC Turtle Team consisted of lead off runners Adriana Staiano, Jim
Thornton, Mike Ogazon and anchor Beth Marinis. Two other LIRRC teams –
Team Duck and the Fab Four also ran well in different divisions. President Fred
Haslett, Dave Phillipi, Mike Bernstein, Bert Jablon, & Jim Thornton were team
members with Adriana Staiano, with Dave and Jim running on 2 different
teams. There was plenty of food, cake, cookies and clam chowder to warm up
the runners at the post race ceremony. The Northport Running Club did
another good job in putting on this annual event in memory of Joe Latino, a
past member of their club…..The tenth annual John Corrigan Relays were held
at Eisenhower Park in March. This race was part of the LIRRC winter-spring
series with the race in memory of John Corrigan who suffered a fatal heart
attack after finishing his relay leg at this race in 2002. His son Sean and many
runners who knew John were present to run and honor John’s memory. The
LIRRC Turtles entered a team in the Senior Division and for the first time Bob
McVetty joined the Turtles as a lead off runner with a blazing 14:21 for his 2
mile leg. After that it was touch and go battling for first place with another
Senior Team, but the remaining Turtles Mike Ogazon, Alan Greenberg and Jim
Thornton held off the competition for first place honors. This was a proud day
for the LIRRC Turtles and an honor to have Mr. McVetty join our ranks. The
LIRRC Women’s Team ran a blazing pace and placed in their division. The
LIRRC Race Management Team did an excellent job in putting this race
together and getting accurate and timely results for the many teams and
runners. Editors Note: Team results for the Joe Latino Relays can be found on
the Northport Running Club’s website. Team results for the John Corrigan
Relays are on our webpage at LIRRC.org.
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The 2012 LIRRC Women's Race Team
welcomes you to another exciting year of
running!
In 2011, the Women's Master team finished the 2011 USATFLI Grand Prix Series of Races in 4th place out of ten (10)
teams. This year, we would like to expand the Women's
Master team and create an Open Women's Team. It is not
too late to join the women's race team. We are a friendly and
supportive group while at the same time trying to compete
against our colleagues from other running clubs. We are
looking to recruit women of all ages and abilities.
Our team participates in the USATF-LI Grand Prix Series of
Races that are designated as "team" races. In 2012 there are
12 "team" races out of a total of 19 races in the series. You
don't have to participate in all the team races. We need a
minimum of three (3) ladies to score for the team and we can
have more than one team participate in any of the team races
i.e., Masters and Open.
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After two races in the 2012 series, (Kings Park 15K & ASPIRE
10K), the LIRRC Women's Master Team is currently in 3rd
place overall in the Masters Division out of a total of 7
Master teams. That is a terrific start for our team! The
current members of our team include:
Kathy Agricola & Adriana Staiano – Co-Captains
Flo McGrath
Jennifer Bliss
Judy Latta
Mary Kroebel-Smith
Michelle Molloy
Paula Groothuis
Susan Schmuck
Suzanne Gaddis
Yuri Karasz
Yuwanna Landau
WE WANT YOU to be a part of the LIRRC Women's Race
Team for 2012. There is still time to join. If you are
interested in joining our team there are a few steps that need
to be taken:
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1. You must be a current member of LIRRC. Please see
attached link to our website for an application and details
to join or renew your membership. Cost is $18. for the year
for an individual membership or $23. for a family
membership. The year runs from January through
December.
http://www.lirrc.org/
2. You must become a member of USATF-LI. Please see
attached links for an application or online registration and
additional information about USATF-LI. The cost of
membership for one year is $30. The year runs from January
through December.
http://long-island.usatf.org/Membership/litf_app.pdf
https://www.usatf.org/membership/application/
http://www.long-island.usatf.org/
3. When signing up with USATF-LI you must designate
LIRRC (Club #17) as your Club Affiliation on your
application.
Please feel free to contact us by email should you have any
questions or concerns to: agricola@optonline.net or
a_staiano@hotmail.com
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LIRRC welcomes the following new members!
Daneisha Admendares
Linda Armino
Amy Avila
Eric Grosberger
Kerry Haley
Luke Harvey
Diana Jaramillo
Rick Johnson
Brandon Kirschbaum
Michael Ludwig
John Lupo
Ceiso Mendosa
Jamie O’Brien
Johnhanna Otero
Joseph Reek
Daniel Rudin
Clifford Serrett
Gina Sorrento
Stephen Sullivan
Michael Petsky
Jake Ross
Judith Turner
Denise Adam
Shaneenah Beau
Brett Blatter
Joy Cidedullo
Jason Cox
Patti Drake
Tom Eickelberg
Michael Gladstone
Edgar Hernandez
Melanie Hilaire-Villatoro
John Lepore
Paul Liebier
John Lively
Steven Locurcio
Nancy Long
Alison Macmillan
Natalie Martellacci (Santiago)
Aimee May
Stephanie Navarro
Lars Placid
John Schmidt
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This Month’s Pick: ON DVD
The Running the Sahara expedition is chronicled in
a documentary film, narrated and executive
produced by Matt Damon and directed by Oscar™winner James Moll. The film follows the runners
and captures the diverse culture of the Saharan
people. Get to know Charlie Engle (USA), Ray Zahab
(Canada), and Kevin Lin (Taiwan): Three
professional runners facing their greatest challenge
to date and determined to make a difference.
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LIRRC RACE TEAMS
WOMENS TEAM
Kathy Agricola (Co-Captain)
Adriana Staiano (Co-Captain)
Mary Kroebel-Smith Susan Schmuck
Eileen Hession
Paula Groothuis
Emily Bloomfield
Flo McGrath
Judy Latta
Michelle Molloy
Yuri Karasz
Yuwanna Landau
Jennifer Bliss
Suzanne Gaddis
MENS MASTERS
Juan Oliveras (Captain)
Robert Monaco Richard Lucian
John Cronin
Ray Nieves
Ira Kaplan
Michael Hunter
Grant Radtke
Fred Haslett
James Ferguson
Bill Schroeder
Kurt LaForest
Dean Hutchinson
George Shilling John Reilly
Peter Cirona
Joseph Mainente Bob Patterson
Michael Ogazon
Steve Snyder
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IN THE LIRRC
SPOTLIGHT………………
Ron Curry
Anyone who runs on Long Island or reviews local results
should be familiar with Ron Curry. A member of the
GLIRC Men’s Race Team, Ron has a passion for running
and training and has his sights set on the upcoming Long
Island Marathon on May 6th. I caught up with him after a
recent race to get his thoughts.
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When did you start running?
I started running in 2003. It was more to shed some
weight. Just a few extra pounds… ok, it was more like 60
lbs. A hectic work schedule and my love for food put the
weight on quickly. One night I got winded running to
catch the ice cream man and knew it was the time to get
moving. When I started I couldn’t run a full 400m. Within
three weeks, I was a consistent 3 mile a night guy.
What was your favorite single race?
The first race I ran. The Dirty Sock Run in Babylon
Village. It’s a 10k trail run organized by a great guy
named Hapi Auer. He’s a local area business man and
resident. Great event!!
Is there a particular runner you admire?
Kevin Carroll, He’s a great runner, class act and a good
friend. I owe any success I’ve been fortunate enough to
have to him.
Is there a race you haven’t done that you want to do
soon?
The Boston Marathon, I just need to get a lot faster.
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To what do you attribute your continued ability to run
today?
That’s simple, I love to run. I’m willing to listen to my
body and avoid getting too hurt. I’ve been on the other
side. Pushed too hard and kept trying to get back too
fast from injury. It was a nasty cycle of too fast, too
soon and constant injury.
Do you have a particular running story you would like to
share?
Yeah, It was the LIRRC 2009 8k Championship Series. I
was suffering from a case of plantar fasciitis for almost
a year. My younger brother was racing, so I figured I
would run through the pain and give it a go. I learned
within a mile I wasn’t fit or healthy enough to be there.
The remaining four miles were the most painful and
humbling miles I’ve ever run. As I limped and walked, I
was supported by every LIRRC member I'd come across.
I swear it was like they willed me to finish. It renewed
my will to continue to be a runner.
Are you working on any specific goals for this year?
The Long Island Marathon. I cracked last year so I have
some unfinished business there!!
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Please give me any bits of running information you would
like to share…..like, who else in your family runs?
I’m not a very confident runner. I have a great deal of
insecurity and a lot of anxiety when it comes to running
and racing. I always find it difficult to be confident in my
training or going into a race. It’s the support of so many
fellow runners that help get me through it. I guess that’s
the real reason I love to run.
I have a younger brother who runs. He’s an extremely
talented distance runner. A guy who can show up at a
marathon with no training and an upper respiratory
infection and run a 3:49 has some talent.
How many miles do you try to do in a week?
60 to 70+ in Marathon training. 40 or so normally.
What are your favorite pre-race and post-race foods?
Pre-race… waffles with syrup! Post-race…. beer and
anything ; )
Do you cross-train?
Not really. I swim, I bike, but I find myself opting to run
every chance I get.
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Do you prefer running in the summer as opposed to the
winter?
Not really. Summer has just as many elements that can
make you uncomfortable. I.e. heat and humidity. Cold
crisp winter days just seem to have certain serenity to
them. The roads are empty and most folks are inside. It’s
quite, peaceful. You can lose yourself in the miles.
What are your favorite running shoes?
Brooks Revenna 2’s – (although I don’t like the Revenna
3’s). I’m currently doing tempo work in New Balance
1190’s. To my surprise it’s a really great shoe.
To which running clubs do you belong?
I’m a member of GLIRC and I also race on their team. I
will soon be renewing my LIRRC membership as well as
joining Northport. I think it’s really important to support
these clubs so they can continue to do great work.
Ron appreciates the work all runners put into this
sport and particularly respects the regular runner. We all
wish Ron a great running season and Marathon
performance – he’s working hard for it!
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LIRRC President Fred Haslett presents
A plaque to Ellen Copeman from the Lynbrook Runners
Stop in appreciation for their generous
sponsorship in 2011.
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VISIT THE RUNNER’S EDGE
The Runner’s Edge is located on Main St. in Farmingdale.
LIRRC members get 15% off certain items. So get yourself a
new pair of running shoes! Visit owner Bob Cook, Nancy,
Bill, Al, Bob, Gary and the rest of the friendly and
knowledgeable staff at the Runner’s Edge. They know their
stuff! Their number is 516-420-7963. New runner? You
couldn’t get a better start than to visit Bob and the gang
today!
Alison Abrams, LMHC, a Licensed Mental Health
Counselor and Triathlete, presented the “Train Your Brain
– The Powerful Mind/Body Connection” seminar on
Wednesday Evening, April 11, at the Runners Edge. Ms.
Abrams covered topics such as Developing Emotional
Intelligence for Peak Performance, Avoid Injury and
Recover Faster, How to Achieve Flow and Stay in the Zone,
and Discover a Mindful Approach to Health.
There is much more to the Runner’s Edge than shoes!
Stop in Today! @ Follow them on Facebook!
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CELL PHONES FOR SOLDIERS
Throughout our country’s history, there have been selfless people who
have stepped up to answer America’s call. Let us not forget our men
and women in uniform, and let us always let them know that they are
appreciated for the sacrifices they and their families make for us.
What can we do to show our support our men and women in uniform?
There are many ways. We have decided to partner with State Senator
Dean Skelos in the “Cell Phones for Soldiers” program. Each week at
our races, a collection box will be available to collect old cell phones.
Our soldier’s calls home are not free, even from Iraq and Afghanistan,
and especially from their coming and going stays in Kuwait. They can
pay as much as $5 per minute to call loved ones. Our collection helps
them stay in touch with loved ones. Let’s do our part. God Bless our
troops! For more information, visit the Cell Phones for Soldiers
website at http://www.cellphonesforsoldiers.com/
The story of these two youths who started this program is
inspiring.
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Bob Monaco & Ira Kaplan
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MEMBER SERVICES
REAL ESTATE NEEDS
Garden City Properties Inc. Club member Mike Ogazon, GRI,
CBR. Residential and Comm’l brokerage, appraisals and
building management. Call Mike at 516 746-1563
TUTORING
NYS Certified Elementary teacher will tutor your child or give
homework help in your home. K-6th grade. Reasonable rates.
Call Fred at 516 569-4196 or email fredhas@verizon.net
MATTEO’S in BELLMORE
Visit Matteo’s at 416 Bedford Ave in Bellmore for fine Family
Style Italian food. Catering available too! Club member
Giovanni Annunziata proprietor. Call 516 409-1779 for info.
FOOT PROBLEMS?
Dr. D.T. Peterson (triathlete), DPM, MS, 8029 Jericho Tpke,
Woodbury. Call 516 496-0900.
AUTOGRAPH COLLECTIBLES
Shafran Collectibles, Inc. specializes in buying & selling
autographs in variety of fields-Presidential, Sports,
Historical&Entertainment. Please visit us at
www.shafrancollectibles.com or call Brad at (516)) 978-0094 special pricing available for LIRRC members!
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FEMALE PERSONAL TRAINER
Need a personal trainer? Call Hofstra Certified Trainer Margaret
Peralta at 516 319-4993, or email her at
Peraltafit2run@yahoo.com.
Margaret also teaches ZUMBA in East Meadow. Classes are
only $10.
Meet every Tuesday @ 7PM and Saturday @ 11AM. E-mail
Margaret and go see what all the fuss is about!
REAL ESTATE NEEDS
Call member Kathleen Agricola, Licensed Real Estate Associate
at Prudential in East Meadow, NY at 516 796-4000 or email her
at Kathleen.Agricola@prudentialelliman.com
COMPUTER PROBLEMS?
PCAid to the rescue! Over 25 years in the computer industry, I’ll
revitalize your slow PC back to its original speedy self.
Upgrades, rebuilds, networking, etc. Call Wing at 516 620-4136.
JDI MORTGAGE CORPORATION
Registered Mortgage Broker –NYS Banking Dep’t. Ben Murolo,
CPA, MBA Tel# 516 316-2733.
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PERSONAL TRAINING
If anyone is interested in improving their running (who isn’t?),
running clinics at schools, individual training sessions and
seminars on nutrition and physical fitness.
Running class: Running classes are group workouts designed
to help you run farther and faster. I coach different ability levels,
from beginner to competitive running, ensuring that you’ll find
the right fit. You’ll do a variety of coached workouts depending
on your level, classes include steady-paced runs, speed
training, intervals, hills, fartlek, and tempo runs.
Call: Jane Vongvorachoti-516-263-5369
Certifications :NCSF National Certified Personal Trainer, Equinox
Tier 2 Trainer, CPR/AED Certified, Pre and Post Natal Certified,
USSF D License Soccer Certification
VISIT THE RUNNER’S STOP
in Lynbrook at 20 Atlantic Avenue Lynbrook NY 11563. See Ellen
and the gang. Visit their website www.runnersstop.com – or call
them at 516.568.7333
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Kara Goucher on First Marathons
By TARA PARKER-POPE
Kara Goucher momentarily takes the lead in the 2008 New York City Marathon,
her first marathon.
Agins/The New York Times
What can someone planning to run a first marathon learn from an elite runner
like you?
I’m going to train at a different level than an average runner because I
have the time to and the resources to, and that’s my job. But I can
relate to your average runner absolutely. You just have to scale
everything and put it in perspective of what you’re trying to
accomplish. You’re asking a lot of your body no matter how fast or far
you’re going. Running is something that hurts. It’s a wonderful thing.
It’s a gift in my life. But it’s painful, and it hurts and takes a lot of
time. Have patience. Stick with it and don’t expect results overnight.
Your Olympic events were the 5K and 10K. Why did you decide to tackle the
marathon?
My coach really wanted me to try the marathon. He had been saying
that for a couple years. I wasn’t convinced. The marathon is such a
challenge. Just because you can run a 10K well doesn’t mean it’s going
to transfer to the marathon. I kind of fought it. I went to the Olympics
this summer, 9th in one event and 10th in the other.
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It made me realize how bad I wanted to be fighting for the win. When
it came down to it, my coach said, ‘You’ll do well in 5 and 10, but you
need to run the marathon.” I said, “O.K., let’s do it.” We decided to do
New York. It was a rushed preparation. I knew I wasn’t going to run
the best marathon of my life in New York but I wanted to run a good
solid first one. More time would be better, but I still was able to put
together a pretty good marathon in eight weeks. Ideally you should
have more time. I don’t think someone who decides they want to get
fit should say, “There’s no way I can do it.” You will.
A lot of new marathoners are nervous about the race. Were you nervous
running your first marathon?
I was terrified of the distance and the pain. You’re out there for so
long. I was so scared I would get to half way and I would just start
dying and have an hour left to run. I’m still intimidated by the
distance. It’s daunting to think of running that long and that far. Even
before Boston, even though I knew I could do it, I had only run 26
miles once before that. It’s a very intimidating thing to ask of your
body and ask of yourself. There was a part of me that was afraid. I
didn’t know if I could physically go out and run that far and that hard.
Most runners tackle their first marathon just for the sense of accomplishment.
Can you relate to that?
During the race it was all about survival and keeping one foot moving
forward, and it was physically the hardest physical experience of my
life. When I finished it did feel tremendous. I felt like I had challenged
myself in a way I never had before. It’s an amazing thing to see so
many other people who do that too. It’s such a demanding task on
your body and your mind. It changed my way of thinking, the way I
looked at myself. It was such a tremendously hard thing and I
accomplished it. It made me believe in myself more and my toughness
and my tenacity.
How does running a marathon compare to running other events?
The two greatest thrills of my athletic career have been running New
York and Boston, being around everyday people who are running so
hard and excited to be there or supporting you and standing out there
and cheering and carrying you through the streets.
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Some of the elite women were giving people high fives as we were
running. There is nothing like it. That’s one of the reasons I like it so
much — other people get to be a part of it — whereas at the Olympics,
I’m representing my country and all the people who have supported
me, but it’s really about me and what I do. When I’m running the
marathon so many people get to be involved even if it’s standing on
the side. They’re giving you strength. It’s just amazing.
One of the big worries of new runners is getting injured. How do you deal with
injury concerns?
I’ve had lots of injuries, stress fractures, shin splints, compartment
syndrome, I banged up my knee. I know what it’s like to be hurt. In
my running I’ve incorporated a lot more weight lifting and drills that
give my body overall more athleticism. I think that helps prevent
injuries. If you only have 30 minutes to work out, sometimes it’s more
important to run 20 minutes and take 10 minutes to stretch and do
weights and build your overall athleticism. I think that will keep you
healthy.
Do you have any other advice for runners who are training for their first
marathon?
I think it’s important to have patience and give yourself time and
plenty of rest. If you want to start running and you’ve never run your
entire life, that’s an amazing and wonderful thing. Don’t put pressure
on yourself. My advice to people is to stay at it and take their time. Set
small goals along the way and don’t be overwhelmed by the process.
ARE YOU READY?
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CLUB LI MARATHON BBQ May 6th!
Spring is here and the LI Marathon is coming up on Sunday
May 6th. That means our annual LIRRC/NPRC LI Marathon
BBQ is coming again too! Fellow LIRRC members and our
“partners in crime”, the Nassau Police Running Club for hot
dogs, liquid refreshments, snacks, and lots of fun!
Join us in parking field #3 at the north/west side of the lot
after the race. We’ll supply the hot dogs and some “liquid
refreshments” and snacks. Feel free to bring your own
foods to be put on a community food table for all to enjoy.
It’s always a good time, bring down the family and enjoy the
day! We’ll be there early, so stop and say hello before the
race. You may be able to park in parking field #3 if you get
there early enough. If field #3 is full, you can park in Field
#2 or #4, they’re close by the party. Parking in Fields 2 or 4
will put you in a good position to be close to the action after
you finish. Look for our banner and join in the fun! Family
and friends welcome!
We usually stay until 12 noon or 1pm, depending on the
weather.
Please note- Sorry, we do not have accommodations to hold
your change of clothing. AND- Do not park in spaces that
are coned off - They are for Law Enforcement ONLY!
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Congratulations to Gerry Ruiz (he’s on the right), who
had his weight-loss story published in Newsday. He’s
done an extraordinary job getting in shape and
improving his health. His story appears on page B11 in
the Tuesday, April 10th edition of the paper. Missed it?
Send your address to me at proffesor4@aol.com and I’ll
send you a copy.
Gerry - Your hard work and dedication to your running
is an inspiration to us all. Keep up the good work and
we’ll see you on the trails!
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This is just one of the photos posted on our website at
WWW.LIRRC.ORG
Check out our page for more photos, all the
newsletters, and LIRRC race results!
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"Load Up on Quinoa"
Written by Jessica Palumbo RD CDN
Bored of pasta and rice as your primary
source of carbohydrate (CHO)? This might be
an issue for many joggers/ runners who depend on CHO for energy
but there's nothing to fret about. Quinoa can be the solution for
diversifying your lackluster diet.
Originating from Spanish societies, quinoa is classified as a
pseudocereal. Its' external surface is covered by sapopins.
Sapopins make quinoa extremely bitter and thus, inedible.
Removal of this outer surface is, therefore, done prior to
distribution and consumption by the public.
Quinoa provides a high source of the two major
macronutrients sought by all joggers/ runners. CHO intake enables
sufficient storage of glycogen in the cells. Glycogen is important to
provide sufficient energy to complement your endurance during
exercise. Quinoa mimics the CHO content of rice and pasta with
about 39 gm CHO in 1 serving (~1 cup).
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In comparison to CHO, a higher content of protein and amino acids
is found in quinoa than in rice and pastas. It contains the amino
acid lysine, which is often missing from the above grains.
The amount of protein in quinoa is about 8 gm in 1 serving.
Protein intake is important after jogs/runs so as to promote muscle
build-up, tissue repair, and a small amount of energy production.
Quinoa is also low in fat, which aids in the digestion process and
decreases reflux during physical activity.
In terms of micronutrients, quinoa is high in calcium.
Increased calcium intake results in increased bone health, which is
often compromised in jogger/runners. They are often at risk for
short and long term stress ranging from simple fractures to
osteoporosis. Other nutrients found in quinoa include phosphorus,
iron, magnesium, and dietary fiber. People with celiac disease can
also benefit as it is gluten free.
The versatility of quinoa is immense. It can be substituted
with most rice and pasta recipes. With spring and summer coming
our way, adding quinoa to salads is another simple and delicious
option. Hopefully, this article has shown that quinoa is a great
alternative that is loaded with nutrients to aid in the overall
wellbeing of joggers/runners.
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Quinoa Salad Recipe with Lime + Fresh Mint
Ingredients:
1 cup uncooked quinoa
2 tablespoons fruity extra virgin olive oil
Juice from 2 limes
2-3 fresh mint sprigs, leaves removed and chopped
2 tablespoons chopped fresh cilantro leaves or parsley
Sea salt and fresh ground pepper, to taste
A handful of sweet and ripe cherry or grape tomatoes, quartered
2 tablespoons diced red onion- or use 2 chopped scallions
1 garlic clove, minced
Directions:
First, rinse your quinoa in a sieve (it's tiny so the usual colander might not do).
Cook the quinoa as you would raw rice: in 2 and 1/4 to 2 1/2 cups fresh salted water,
covered, until all of the water is absorbed.
I use my rice cooker to do this. The quinoa turns out fluffy, tender and perfect.
Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a
fork until combined.
Taste test and adjust seasonings.
Cover and chill- the longer, the better. In fact, I think this salad tastes better the second dayso plan ahead and make it the day before.
Makes 4-6 servings.
Read more: http://glutenfreegoddess.blogspot.com/2008/08/lime-quinoa-salad-withmint.html#ixzz1qvk39QzE
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The Long Island Road Runners
Remember
Micha True
1954 – 2012
A legend in the ultra running community,
Micha True (born Michael Randall Hickman) was the
race director of the Copper Canyon Ultra Marathon,
and the central character in “Born To Run”, Christopher
McDougall’s best selling novel. “If I were to be
remembered for anything at all, I would want that to
be that I am/was authentic. No Mas. Run Free!”
May he rest in Peace.
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Look @ this happy group! Send us your photos and visit
our website for more!
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This newsletter is a publication of the Long Island Road Runners Club,
posted to our website bi-monthly in February, April, June, August,
October, and December. We thank our members, runners, and volunteers
who contribute their talents and time to make our club the success that it
is and has been for 36 years. We welcome your comments, articles,
photos, and race reports, and invite you to share stories of your
successes and accomplishments both on and off the track. Keep in touch
through our website, our hotline, or through e-mails or Facebook. Check
the schedule on our site and join us when we start our famous
Wednesday Night Series on May 16th. More importantly, GET OUT THERE
AND RUN! It’s good for your health, your body, your mind and your
spirit. Remember: Turtles just do it, and wear the Duck proudly!
"No doubt a brain and some shoes are essential for
marathon success, although if it comes down to a choice,
pick the shoes. More people finish marathons with no
brains than with no shoes."
-- Don Kardong
Jack Semple attempts to remove Katherine Switzer
from the Boston Marathon in 1967. Monday, April 16th
marks the 116th running of the event, and the 40th
anniversary of women being officially allowed to enter.
(Photo: Runner’s World)
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Calling all readers of the LIRRC Newsletter!
We need contributions to the next and future editions! We
are VERY INTERESTED in your race results, running plans,
goals, accomplishments, and anything you are willing to
share! We have a great format to work with, so let’s take
advantage of our online newsletter to motivate, inform,
educate and stay focused on our great sport. E-mail your
submissions to me at
Proffesor4@aol.com
The next Edition should be posted on June 15th, so you have
plenty of time to get your thoughts together! Let’s hear from
you!
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The Long Island Road Runners
PO Box 232
East Meadow, New York 11554
www.lirrc.org
Club Hotline: 516-569-4959
OFFICERS
President—Fred Haslett
Vice President/Technology—Bob Patterson
Vice President/Assistant Race Director—Peter Cirona
Secretary-Treasurer—Colin Harris
Club Counsel—Jim Thornton
Public Relations—Mike Ogazon
USATF-Long Island Rep.—Kathy Agricola
BOARD OF DIRECTORS MEN’S RACE TEAM CAPTAINS
Juan Oliveras
Masters Men—Juan Oliveras
Kathy Agricola
Senior Masters Men—Jim Thornton
David Philippi
Sgt. at Arms – Richie Delorantis
WOMEN’S RACE TEAM CAPTAINS
Adriana Staiano (Co-Captain)
Kathy Agricola (Co-Captain)
RACE OFFICIALS
Fred Haslett
David Philippi
Joyce Patterson
BOARD EMERITI
Jim Murphy
Herb Waldren
Bob Patterson
Peter Cirona
Sally Robson
Colin Harris
Juan Oliveras
Kathy Agricola
ADVISORY BOARD
Jim Thornton
Michael Ogazon
Kathy Agricola Juan Oliveras
NEWSLETTER EDITOR – Jim Ferguson
(proffesor4@aol.com)
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DON’T FORGET –
LIRRC’S FAMOUS WEDNESDAY NIGHT
SERIES DEBUTS ON MAY 16TH!
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