Twenty Years & Still Running
The Wingfoot Express
Newsletter of the Greater Boston Track Club
Table of Contents:
- Reflections on a First Marathon (or running to the beat)
- 100th BAA Marathon
- Welcome New Members
- President’s Column
- The Athlete’s Kitchen
- Support your Runners!
- GBTC Ski Trip: February 9th-11th
- 1996 USATF-NE* and GBTC Road Race Grand Prix
- Track and Field Grand Prix Standings
- The Hotline is Back!
- New Racing Uniforms are Here!
- Become Famous: T-Shirt Contest
- Road Race Results
- Do you know where they are?
- Volunteer Needed: T&F Results
- Sunday Long Run Schedule
- Road Race Grand Prix ’96
- Track Race Results
- The Athlete’s Kitchen II
- GBTC Quality Survey
- Publication Information
As many of us in the Greater Boston Track Club prepare for the 100th running of the Boston Marathon with excitement and anticipation of creating another great running memory, I thought I would share some marathon memories for inspiration.
On Sunday, November 14, 1993, I ran my first (and only to date) marathon when I completed the New York City Marathon in 4:13:04. What follows is a description of the experience that I hope for GBTC members will bring back fond (or not so fond) memories of your “first time”.
It seemed like a dream. There I was standing on the Verazano bridge with 27,000 other runners waiting to begin an experience in mental and physical endurance that, having never done it before, I could only imagine. I was ready. With trusty walkman (filled with 180 minutes of motivating music), power bars and a positive mental vision of myself crossing the finish line I just knew I could do it.
The heat would be a problem. Who could have predicted 70 degree temperatures with 65% humidity in the middle of November. And then there was the question of my right knee tendinitis that I had been afflicted with two weeks before the race. Physical therapy had helped somewhat, but I knew I was going to need to ignore my knee and run through the pain. Yet I also knew I would need to listen to my body and not do something stupid that would result in permanent injury.
With sweat already trickling down my face, the gun went off at 10:50 am and we started to walk. As anyone who has run the NYC Marathon knows it’s a slow, crowded race. I was just glad to get going and immediately fell into a walk/run pace with another determined to do what I wanted to do — finish.
Mile one was 15 minutes, mile two 12, and mile three 10 minutes. At this point it was time for a porta potty break as I had hydrated well all morning and did not make the traditional stop to go off the bridge. As a result of my pit stop, I lost my running buddy and so turned on Michael Jackson in the walkman and enjoyed the crowds of Brooklyn as I was thinking 3 down 23 to go.
I picked up the pace and the next 5 miles flew by. I had my friend Peter waiting at the 8 mile mark and I was so pleased to see him and get a smile and a wave that were meant just for me. I gave the thumbs up sign although my tendinitis had kicked in at mile two and was uncomfortable. But emotionally I really did feel great! It seemed so easy. Even the heat hadn’t gotten to me. I stopped at EVERY water stop and drank at least two cups of water. I knew this was the key to beating the heat and would continue to do so throughout the race. I also knew this would give me a slower time as I had to walk in order to drink. I have yet to learn how to run and drink without drowning.
I soon hit 10 miles and had reached one mental milestone. I celebrated with a couple of bites of power bar and the Pointer Sisters in the earphones. 10 down, 16 to go.
At the half marathon point my quadriceps started to whimper and by 15 miles they were screaming. It was at this point that I suddenly realized that this was going to be a painful experience and the reality of what I was doing hit. I would not feel the “wonderful” I had felt in the first 10 miles for the entire race and now knew the meaning of mind over body.
Instead of the pain I focused my thoughts on seeing Peter at mile 16, it was nice to have something to look forward to. Finally over the 59th Street bridge of eternity I saw Peter at the designated spot. He ran out to me with a power bar but I shook him off like a self confident, stubborn pitcher does a catcher. “How you feeling?” he asked. “Good” I lied. I had forgotten all about my knees and my quadriceps. 16 down, 10 to go.
The spirit felt good and the legs were still moving when I hit mile 18. But what would happen after 19, I wondered? I had never run further than 19 miles and had no knowledge of how I would feel beyond that distance. It seemed to take forever to get to the 19-mile marker. But once past it I felt both relief and trepidation. I slowed the pace the next mile and when nothing awful happened at the 20-mile mark I picked it up again as I yelled out “We’re in the twenties!” and received strange looks from the runners around me. 20 down, 6 to go.
The mind game began. 4 miles and I would see Peter again. I concentrated on that thought while clutching and slowly eating a tiny box of raisins I had picked up at mile 13. I found myself getting frustrated by the runners who were walking in the middle of the road and who you had to exert extra energy to veer around in order not to hit them. Miles 21-23 were tough. No crowd because of the neighborhood and nothing nice about the view. I concentrated on Mariah Carey and my raisins.
Mile 23. At last we entering Central Park and soon I would see Peter and soon I would be done. 23 down, 3 to go.
I mentally checked in with my legs. They were moving, my gate had not changed and the pain had not gotten any worse. I decided I did not need to walk and was afraid if I did my legs would cease up and never start running again. I soon approached mile 24, no Peter. But that was okay, I thought, it was a big crowd and tough to get a spot by the road. Just as disappointment began to set in I saw him, camera clicking. I smiled. 24 down, 2 to go.
The last two miles really do seem dream-like in retrospect. As if I was moving in slow motion and as if I was all alone. I don’t remember the course, I barely remember the crowd. With Anne Lennox howling in my ear, I hit mile 25. With one mile to go the walkman had quit and my quads and knees and I just floated over the last 1.2 mile stretch of pavement on pure adrenaline and determination. The dream was going to come true. I had run a marathon. I crossed the finish line and burst into tears. It was over, I had done it and I realized that I would probably do it again.
And in a few short weeks I am going to do it again for the second time, at Boston. I look forward to being out there with all my fellow GBTCers. Good luck to everyone!
I attended the March USATF-NE quarterly meeting for a special session on this year’s marathon. There will be 38,000 participants, with over 26,000 qualifiers. Almost all the bib numbers will be arranged by time — very few individuals will be specially seeded. The start will be slow and a BAA spokesperson said this should be viewed as a celebration rather than a race. The BAA is requesting the full cooperation of all runners and spectators, in order to have a successful event. Please, no bandits.
For the runners, bib numbers can be picked up at the Hynes on Friday (April 12) between 10 AM and 8 PM, or Saturday and Sunday between 9 AM and 6 PM. Your race package will include a ticket for the pasta party at the World Trade Center on Sunday the 14th. Seatings of 6,000 will be assigned by time between 4:15 PM and 11:30 PM. Your package will also include an integrated circuit chip to be worn on the shoe. Without this chip, you cannot be timed. It is interactive with electronic sensor mats at the start and finish. The chip can be tested at the Expo. All runners’ official times will start when the gun is fired, and end when you (and your chip) cross the finish line. This time will be recorded in the newspaper. A runner’s unofficial time will be recorded from the elapsed time between your chip (and you) crossing the starting line and the finish line. This faster time will be used for qualifying for next year’s 101st. Remember, no chip, no time (official or unofficial)! The finish line chutes will be re moved at 3 PM. Don’t worry, your chip will do all the work. But if you see a small group prior to the finish line, it wouldn’t be a bad idea to get your chip there first.
After the race you must turn in your chip to get your finisher’s medallion. You think you may be too tired to whip off your chip at the finish line? Don’t worry. Just keep moving. From the finish line, you will jog, walk, or otherwise ambulate yourself, past Dartmouth, Clarendon, Berkeley, and Arlington Streets, to Charles Street, where you can reclaim your baggage, have access to changing tents, and can rest on a “chip chair” where you or an attendant can help you remove your chip. There will be a “giant, giant” medical tent at Dartmouth Street next to the Boston Public Library, as well as liquids (Clarendon St.), blankets (Berkeley St.), a second medical tent, and food (around Arlington St.) to keep you entertained along the way. There will be a third medical tent at the Charles Street exit, as well as family meeting areas arranged in alphabetical order. A total of 15 busses will be returning to Hopkinton. Plan to get yourself over to Lansdowne Street for the Block Party between 6:30 PM and 1:30 AM. Eigh t facilities are included (I not sure if you need your number for entrance. It couldn’t hurt to have it.) There also may be computer terminals there to look up your times.
What else do you have to know? Well, how about how you get to the start? A total of 675 busses will be used to transport athletes from Tremont Street at the Boston Common to the starting line. Beginning at 5:30 AM, 40 busses will pull up in a double row. Twenty will fill and depart, followed by the next twenty, followed by forty more, continuing until the last busses depart at 8:00 AM. You need to show your bib number to get a free ride on the bus. Participants can be dropped off at Charles Street until 8:00 AM when Charles Street is closed. Organizers are hoping 80% of the runners take the busses. In previous years, 60% used them.
The road to Hopkinton closes at 6:00 am. Shuttle busses will run from the South Street parking lot into the town. Some busses are for athletes, only. Take these busses if you are a runner — they get closer to the start than the others, which carry spectators. BAA officials also stated that there will be no spectators allowed in the village. It’s not clear where they are going and why. You also can get a ride to the Hopkinton exit of 495 and follow police instructions for drop-off. Beware. This could be very crowded. I presume the parking lot with shuttle busses is within a walkable distance.
Once in Hopkinton, there will be coffee (80,000 cups) and other liquids, entertainment, aerobics, etc. For those of you in the 100th Open Division (complimentary numbers) you must get a wrist band (from A to Z) which designates from which coral of 1000 runners you will start. A’s are the first 1000, B’s are the next 1000, and so forth. First come, first serve, on the wrist bands. It was requested that the 100th Open Division competitors arrive between 5:30 AM and 7:00 AM. The high school will open only be volunteers. Athletes will have tents. There will be separate baggage busses for the qualified and open divisions. A card with your bib number on it will be provided for your baggage in your number pick-up package.
End of story? No. The race! The start! Seeded runners will be at their normal location on East Main Street at the Hopkinton Common. Following these runners will be the faster qualifiers, who will be wind back on Hayden Road. After them, slower qualifiers back on East Main Street, behind Hayden Street, will follow. Finally, the 100th Open Division will start from their holding position on Grove Street, corral by corral. The start should flow together into one continuos stream of runners. You are asked not to push — your unofficial time measured by the chip (starting line to finish line) will be no faster.
There will be water/Gatorade stations every mile of the course. There will also be 27 Red Cross stations along the route with two porta-johns at each station. Six radio stations and other entertainment will be along the way. If you have to drop out you should go to a Red Cross station. IC chips will be turned in at the Red Cross stations. They should help you return to Boston.
Remember, the months of training, the downhill start, the spectators support, the nice weather, and the tailwind (?) should lead to an enjoyable time. Have fun! Running Shorts … a few words from the editor
This edition covers that notable road race — the 100th Boston Marathon. Susan Richards reports on her first marathon in NYC, and I’ve summarized the BAA’s report on what to expect this year.
Jon Berit closes out the indoor season with his indoor track grand prix tabulations, while Karl Hoyt begins the road race grand prix tally. Nancy Clark gets double the attention in this issue. Her first article discusses weight loss and exercise. The second discusses motivating people to change their eating habits. The latter was a late addition to make my page layout work.
Sandy Miller reports on the ski trip. It appeared to be a great success and will become more popular in the future
Our GBTC email system had some unique requests. Karl Hoyt, with his part-time efforts for Marathon Tours, requested membership assistance. Experienced Boston Marathoners could act as bus tour guides for the course. The pay was $60.00 plus a BAA Marathon jacket. The guides also were to keep runners entertained on the bus ride to Hopkinton via a supplied trivia quiz. Especially desirable were individuals who spoke French, German, or Italian to help with groups of foreign marathoners.
Then, Jim Rattray passed on a request for a runner to appear for a half hour at a Sheraton Boston Hotel for an advertising awards show on March 20. The show had an Olympic theme and the runner had to jog into the ballroom carrying a torch. After running around the ballroom, the runner was to go up on stage and speak a couple of lines of dialogue. The pay was $100. I don’t know if any club members responded to Jim. It could have been their break to the Big Screen.
For you WWW browsers, The BAA has a home page at http://www.bostonmarathon.org. Also, Runner’s World is on the web at http://www.runnersworld.com. Mark Tuttle reports that AOL appears to be including a link to our home page (actually, to a page hanging off our home page) in their list of running resources on the web. They concluded that our site will be very attractive to their members.
Ron Spangler is not related to Olympic marathon trial’s winner, Jenny. Nonetheless, he runs OK …… for a guy.
In late breaking news, Bill Wright will be teaching music in Pakistan. He indicates he will be able to return for the summer. It won’t be much different than his Tuft’s schedule. Bill will also be collecting old running shoes at the June 5 GBTC Realys for the Pine Street Inn.
Karl also reports that we were contacted by the Epilepsy Association of Massachusetts to host their 5K Run for Epilepsy. The race is on May 19. We need volunteers!
Thanks to all who provided information for this Wingfoot. The next edition’s deadline for articles is May 21.
|Carl Allegretti||Frankfort, IL||MO|
|Mary Ellen Lennon||Somerville||FO|
Finally it’s Spring! I’m ready for the warmer weather and a return to the trails for training. Spring always reminds me of change, and change continues for the GBTC.
First, I have to announce that Jon Berit is resigning as a coach. Jon is shifting his focus to new responsibilities associated with upcoming fatherhood. Jon will continue to be a member, but plans to be much less active in club business. Dating to 1977, he is one of our longest standing members. Coaching since 1988, he has, no doubt, coached the GBTC longer than any other. Jon has been a constant contributor to the club and the Wingfoot. As we proceeded to hire a third coach, Jon agreed to give up his distance runners to Tom, in order to develop our sprinters and track athletes. We are happy he is remaining with us, but will miss his active presence.
Second, the demands of a new job and a larger family, have persuaded Jim Rattray to resign this year as Meet Director of the GBTC Relays. Not always active as a competitor on the track or on the roads, Jim has been a tireless contributor to the club. The 1995 Relays was his 11th annual. Jim has also helped in many of the business and public relations aspects of the club. We hope can return to us in the future, and that he will continue with the regular training he does for satisfaction and health. (Anyone who would like to help organize this event, please call me.)
Third, the new uniforms have arrived, and they look very sharp. They sport our new logo, vertical black stripes on each side of the singlet, and black shorts. We continue with the traditional red top/black bottom uniforms that has created dramatic fields of red in races, but have modernized our look substantially. We are limiting each member to one singlet at the present time. If we have extra, we will allow the purchase of a second one.
Fourth, we will soon be moving outdoors. Usually, this occurs when we change the clocks to daylight saving time. We will include the change to outdoors in our Hotline greeting. Call it, if you are in question.
Finally, we are conducting a brief membership survey to determine if the club directors are providing the members with those services that are desired. More changes? That’s up to you.
Enjoy the spring’s warmth, flowers, greenery, and changes.
Exercise for Weight Loss
If you are among the many people who struggle with having excess body fat, you may be exercising to help you shed a few pounds. Dieters often initiate a program of “fat burning exercises”, believing that jogging, aerobics, walking and other low intensity activities will whittle away their waistband thin their thighs. Some people successfully lose their undesired fat; others don’t and wonder why not. Dayle, a busy executive who religiously added aerobics into her hectic daily schedule, complained, “I must be doing something wrong. I’ve been sweating bullets and haven’t lost an ounce or an inch.” If this complaint sounds familiar, keep reading and learn how to separate fact from fiction regarding weight loss. Much of the information is adapted from an article in The Journal American Dietetic Assoc. by Chester Zelasko, exercise scientist at Buffalo State College (Dec. 1995).
Q. What are the best fat burning exercises to help me get rid of my spare tire?
A. Contrary to popular belief, any type of exercise can contribute to weight reduction. Some people think that they should do only low intensity exercises (walking, low impact aerobics, easy biking) that are fueled primarily by fat. (During low intensity exercise, your muscles burn about 50% fat and 50% carbohydrates for fuel. At a somewhat harder pace (75% max heart rate), your muscles burn less fat and more carbs — about 40% fat and 60% carbs.)
One example of low intensity, fat-burning activity is sleep — but sleep is not known to be a dieter’s aid! Clearly, burning fat is not the issue when it comes to losing body fat. No research has demonstrated that burning fat is better than burning carbohydrate to promote weight reduction.
True, fat-burning exercises are often better for weight reduction programs because people can generally sustain low intensity exercise for a longer period of time than they can a rigorous workout. Hence, they burn more total calories. For example, a 180 pound person might burn about 215 calories when walking slowly for two miles (45 minutes). That’s more than s/he’d burn if asked to do a higher intensity running program that s/he could endure for only five or ten minutes. Plus, if you are overweight and underfit, you’ll find exercise to be know fun; it threatens injuries and results in a higher drop-out rate.
Q. Despite all my training for the Boston Marathon, I’m still fat. What am I doing wrong?
A. The trick to fat loss is to create and maintain a calorie deficit that permanently dwindles your body fat stores. You can create that deficit by adding on exercise and/or by subtracting food. If you add on exercise, note that you still have to monitor your food intake. If you replace all of the calories you burn, you won’t lose any weight. That’s what went wrong with Dayle’s exercise program — and many other people’s too.
Because your body tries to balance expenditure and intake, the more you exercise, the more you will want to eat. To lose weight, you will have to consciously stop yourself from eating all you desire to eat. The rumor that exercise “kills your appetite” holds true only for a limited amount of time after you exercise when your body temperature is elevated. Your appetite returns in full force within a few hours, at which time you have to ask yourself, “Would I rather be leaner? Or, would I rather eat more?”
A common mistake among the hungry diet-and-exercisers is to eat too many fat-free carbohydrates, thinking that fat free = calorie free. They eliminate most fat from their diets but eat too many fat-free bagels, pretzels, fat-free cookies, frozen yogurts and bags of air-popped popcorn. All these foods have calories that can negate the calorie deficit created by their exercise program. No wonder they don’t lose weight!
Q. How many calories do I burn after I exercise due to an elevated metabolic rate?
A. Not very many if you are an ordinary exerciser. The rumor that you burn “tons more calories after you exercise” is a gross exaggeration. After light exercise, you burn about 5 to 10 additional calories and after moderate exercise, about 12 to 35 calories — too few to make a significant dent in your body fat stores! If you are doing strenuous, exhaustive exercise, you may rid yourself of an additional 180 “afterburn calories”. But keep in mind that you have to create a 3,500 calorie deficit to lose a pound of body fat…
Q. What’s the best way to lose weight?
A. The best way to reduce body fat is to create a calorie deficit. If enjoyable exercise helps contribute to that deficit, fine. But don’t count on it. The more you exercise, the more you will feel driven to eat — and there goes the calorie deficit! Your best bet is to add on a little enjoyable exercise and subtract a little food. Weight loss at the rate of 1/2 to 2 pounds per week is right on target for most people.
Fat-burning exercise has been over-exaggerated as a means to lose weight. I recommend you separate exercise and weight reduction. Yes, you should add on exercise as a means to relieve stress, feel good, improve fitness, build muscle, improve athletic performance, and enhance health — but not just to burn calories. The e in exercise stands for enjoyment, not excruciating punishment for having excess body fat. By enjoying your exercise program, you’ll be likely to maintain it for a lifetime. Have fun, eat wisely & achieve your desired goals!
Rather watch than run? If you are not working, or can take the day off, get along the coarse to cheer your fellow GBTCers. For those who would like to join us, the GBTC banner will be set up around the 19 mile mark (Newton City Hall). You are welcome to stop by.
The GBTC ski trip to Stowe, Vermont went off without any major hitch As I was the “organizer” of the event, I took off from work on Friday (except for the hour or so spent in my office to take care of a last minute crisis), so I could get up by daylight, scope out our slope-side condo, and call back to everyone with explicit directions. The first good omen was snow falling once crossing from NH to Vermont, which made the trip up a bit more of a challenge. Unfortunately, Dotty Fine had already left by the time I called Boston with directions … so, Dotty got a tour of the entire ski area, and would probably have arrived in Canada, except that the road through Smuggler’s Notch is closed in the winter.
Around 9:30 p.m. Kay McDonald arrived with one of her friends, Steve, in time to help Dotty and me with some wine consumption, and most importantly, Steve figured out how to open the damper so we could light a fire in the fireplace. It was a great evening of conversation, sitting by the fire, watching the snow fall outside.
Tom Richardson and Ann King got a late start, due to Ann having her own work crisis, and did not arrive until early AM on Saturday. Dotty, Tom and Ann were the cross-country contingent. Dotty discovered a trail just outside the door of our condo which connected into the 100 or so miles of cross country trails. There appeared to be enough challenge for any cross country fanatic, and plenty of easier stuff for those out for a good time only. I might have been tempted, except I’ve been living with a pulled muscle due to bailing out my basement, plus a slight sprain from an earlier attempt at cross-country skiing.
There was a downhill trail right behind our condo, but there didn’t appear to be a way to get to it easily, and it tied into a slow-moving beginner chairlift. The main lodge area was a short 1/4 mile hop down the road. Steve, Kay and I spent Saturday doing some nice easy cruising on Mt. Mansfield in sunny 20 degree weather.
Saturday night was amazingly subdued … must have been all the exercise. Ginny Dionesotes joined up with us in time for the evening wine fest. From there we all went out for Italian food. Somehow, we exercised restraint by passing the numerous night spots on the way back up the mountain to the condo.
It was snowing again on Sunday morning. The cross country crew was ecstatically looking forward to the new snow. Ginny signed up for some downhill ski lessons to brush up on her skills. Kay and Steve decided on snowboarding, while I decided to avoid further injury by sticking with downhill skiing. Alone at the top of the mountain, visibility was maybe 5′ ahead … which is okay if you know where you are going, what you are doing, or have not consumed ?? much wine the night before. I managed to avoid all double black diamond trails and skiing off the mountain, somehow. Our coaches will be happy to know that the entire GBTC party made it through the weekend without bodily harm.
Those of you who didn’t go missed a fun time. Next year, plan ahead!! The conditions, both for cross country and downhill skiing, were excellent.
|04/07/96||5K||Saucony 5000*||Boston, MA|
|05/19/96||8K||Riverside Twilight*||Agawam, MA|
|06/09/96||Marathon Relay||N.E. Sports Museum*||Boston, MA|
|07/30/98||10 Miles||Yankee Homecoming*||Newburyport, MA|
|08/10/96||10K||Bridge of Flowers*||Shelburne Falls, MA|
|09/14/96||Various Legs||Lake Winnipesaukee Relay||Weirs Beach, NH|
|09/29/96||Half Marathon||Newport Federal*||Middleton, RI|
|10/27/96||Marathon||Cape Cod Marathon*||Falmouth, MA|
The following are the current stats in the 95/96 Track and Field Grand Prix at the end of the indoor season. In parenthesis are points for each performance, obtained from the 1992 Hungarian tables. The winner of the series to be announced in September is the one with the highest total of their top 15 performances. There are no points for the 55m, therefore only the performance is listed.
|Bowen||457(2:15.7), 455(2:15.80), 469(2:15.0)|
|Berit||265(2:27.9), 310(2:24.71), 340(2:22.7), 294(2:25.77), 343(2:22.51)|
|Long Jump||Fisher||623(18’5 3/4″)|
|400m||Miller||551(72.49), 520(73.7), 531(73.35)|
Recently, we have had some problems with the GBTC Hotline (617-499-4844). It’s in working order again.
The Hotline is an outgoing message and answering service for both members and non-members. We try to keep it updated with long run, upcoming race, and seasonal (return to indoors/outdoors) information. Prospective members can leave an address and phone number to be reached. Members can leave messages.
Thank you, Volunteers Thanks to all who helped out at GBTC indoor track meet on January 21, at Harvard. It is due to your hard work that helped make this meet a success. My apologies if I forgot to list your name — Karl Hoyt.
Ann King, Tom Richardson, Chris Hussey, Julie Donahoe, William Rauran, Bruce Bond, Lenia Ascenso, Jack Burke, Linda Lefever, Eamonn Browne, Sandy Miller, Bill Durette, Mike Turmala, Ginny Dionesotes, Chuck Ferguson, Joanne Spera, Hugh Jessup, Bob Ward, Andy Rogovin, Doug Burdi, Marianne DiMascio, Jim O’Leary, Dave Hanifin, Dick Nickerson, Nea Hoyt, Bob Fitzgerald, Michelle LeBrun, Bill Wright, Frank Monkiewicz, Dotty Fine, Bill Fine, Steve Viatones, Wendy Newsham, Dave Emery, Cynthia Hastings, Andy Mendelson, Ron Spangler, Jon Berit, Tom Derderian, and special thanks to meet director Jim “15th year” O’Brien.
They look and feel fast. Improve your 10K time by a minute*. Buy the new GBTC Racing Uniform!
- Singlet $20
- Shorts/Briefs $15
- Singlet with Shorts/Briefs $30
Mike Turmala is carrying the inventory and selling it at Tuesday night practices. If you need to make other arrangements, please call a board member or Mike.
* Note: Management does not guarantee the uniforms will improve times. Please see your coaches.
For you creative types, Mike Turmala is requesting members to submit T-shirt designs for GBTC’s August 15 Heart & Sole 5K Road Race.
Have a great idea that fits with the Heart & Sole theme? Submitted designs are limited to one color (black on white). Please also submit your preference for ink and shirt color for silk-screening.
Management has the right to select any, all, or none of the submitted designs. The rules for selection are arbitrary. Use of all designs must be royalty free.
Submittals are to be given to Mike or mailed (37 Gurney Street, Cambridge, MA 02138) by June 01.
Fresh Pond 2.5
Sharon Old Fashioned 10 Miler
Wicked windy race.
Sugarloaf 10 miler
Stu’s 30km New England Grand Prix Championship
There were 986 finishers. A blizzard hit at around 90 minutes and produced white-out conditions. Nearly all of the GBTC men and women who ran the hilly snowy miles, ran terrific races. It was an excellent showing.
Stu’s 30km Team Finishes (top 3 placers)
Hyannis 1/2 Marathon
|Bill Newsham||1:14:44||3rd overall|
|Mike Turmula||1:35:14||1st GBTC ex-President|
Fresh Pond 2.5
Fresh Pond 2.5
Fresh Pond 5.0
New Bedford Half Marathon Results
We are missing the following members. They have moved without giving a forwarding address.
- Axel Christensen
- Lynnelle Corsi
- Peter Schworm
- Rania Matar
If you know where they are, please call Karl Hoyt at 617-242-3446.
New member, Carl Allegretti from Frankfort, IL, invites fellow GBTCers traveling to Chicago to let him know, and he’ll find a race or running partner for you. He can be reached at 815-469-8466
An individual is needed to attend track meets, or otherwise get individual performance results for the Wingfoot. Please contact Bruce Bond..
Date Host Address Telephone Distance 3/31 Bob Ward 236 Rawson Road 20 miles Brookline, MA 617-566-1734 (H) 4/7 Sandy Miller 51 Chapman Street Open Watertown, MA 617-923-0745 (H) (Note: This is the same day as the Saucony 5000 5K Road Race Grand Prix race. Since many of the marathoners are using it for a speed tune-up, this will become a post-race party instead of a long run.) 4/14 Rest. The Boston Marathon is on the 15th of April.
- Most runs can accommodate shorter distances for those of you who are concerned about “making the distance.”
- Please call the host in advance (say, by Saturday afternoon) to allow them to plan for participants.
- All Sunday Runs are slated to start at 9:00 AM. Please be prompt or risk being left behind.
Please call Dave Emery at 617-894-1408 (H) or 508-623-1075 (W) if you have any concerns regarding this schedule.
The first event of GBTC and USATF-NE Grand Prix Series was held March 3, Stu’s 30K, in Boylston, MA. Twenty GBTCers toed the line, for one of the toughest courses in New England. The weather made things worse. A 20 degree temperature drop, followed by snow squalls, and a finish in near white-out conditions, made for an extremely difficult race. There were 986 finishers.
The current standings for 1996 Grand Prix Series, after one event, Stu’s 30K. Results presented by division.
|Male Open (MO)||1.||E. Browne|
|Male Master (MM)||1.||F. Monkiewicz|
|Male Senior (MS)||1.||B. Ward|
|Female Open (FO)||1.||K. Crounse|
|Female Master (FM)||1.||J. Smith|
BU Terrier Classic
Sugarloaf, Smith College
|3000m (Timex featured race)||1.||John Bowser||8:38.2|
Alden Invitational, Brown University
BU Valentine’s Meet
New England vs. New York Dual
|Masters Mile||8.||Bruce Bond||4:51.16|
|3000m||1.||John Bowser||8:27.33||heat 2|
|4 X 800m Relay||Peter Madden (guest)||8:59.80|
|Long Jump||9.||Wayne Fisher||5.0 m|
Eastern Masters Champs
|55m trials||5.||Wayne Fisher||7.17 (40-44)|
|55m finals||5.||Wayne Fisher||7.24 (40-44)|
|800m||7.||Jon Berit||2:28.90 6th(35-39)|
|7.||Sandy Miller||2:50.22 3rd(45-49)|
|1500m||6.||Bruce Bond||4:32.50 5th(40-44)|
|7.||Tom Derderian||4:34.93 2nd(45-49)|
|3000m||14.||Tom Derderian||10:26.03 1st(45-49)|
|Long Jump||?.||Wayne Fisher||17′ 3 1/4″ (40-44)|
HOME IMPROVEMENT PROJECTS: How to teach the food & exercise message
“My wife is a marshmallow puff. How can I get her to exercise?” … “My 12 year old son is wearing extra-large tee shirts. How can I get him to lose weight?” … “My husband is a junk food junkie. How can I get him to eat better?”
If you have tried to make your relatives into home improvement projects, you’ve probably learned that no matter how hard you try, you can’t force people to eat well and exercise regularly. They have to want to be fit and healthy. But you can help them attain a readiness to change by focusing on the benefits associated with living healthfully. First, be sure you understand the barriers and excuses that block their desire to change (for example, “I have no time to exercise.”), then provide non-judgmental information about how to overcome the barriers (“Did you know that just simple activity–like parking the car further away–enhances health?”). With support that boosts their confidence they can successfully make a change, they’ll be more likely to try than if maligned (“You’re just a fat couch potato.”) With time, they’ll hopefully come to realize and enjoy the benefits of “a fit and healthy life.”
The following case studies show how the food and nutrition message can be taught to your loved ones. Case #1. “My wife is a marshmallow puff. How can I get her to exercise?” Jack was concerned about his wife Mary’s high cholesterol, borderline diabetes, and overall health. He wanted her to be more physically fit. Mary, however, saw too many barriers that tainted her desire to exercise: “I hate to sweat.” “I have no time” “I don’t have the energy.” “I don’t want to injure myself.” “The neighborhood is unsafe.” Excuses and barriers galore!
Jack helped Mary focus on the benefits of exercise: she’d improve her heart-health, control her diabetes, feel better, relieve stress, feel better about herself, have more energy, feel less winded and more fit, and be likely to lose weight. With time, Mary converted into an avid walker. Her progress went like this: 1) “I hate to exercise and sweat. I can’t be bothered with showering and changing my clothes.” 2) “I might take a short walk if I don’t have to sweat, if the weather is nice, if I have extra time, and if you come with me so that I don’t get bored.” 3) “Walking once or twice a week after dinner has been enjoyable–buying comfortable shoes has made a difference.” 4) “When we don’t get side-tracked, I do enjoy walking with Jack–it gives us a nice time to chat and catch up on family news.” 5) “I feel so cranky if we can’t take our daily walk and talk. I also like being in shape so I can keep up with the kids!” Case #2. “How can I get my 12 year old son to lose weight?” Pam, a mother concerned about her son’s mushrooming obesity, was perplexed that she couldn’t keep him on a reducing diet. By taking the focus off food, and looking at why he was eating (boredom), she was able to encourage him through the stages of change. His progression went like this: 1) “I don’t want to diet and feel hungry and deprived all of the time.” 2) “I might not eat as much after school if I had something to do instead of watch TV.” 3) “Sometimes I feel like biking with my neighborhood friends.” 4) “I’m much happier when I have something to do after school other than snack and watch TV.” 5) “I’m too busy to snack. I have lots of interests that nourish me… no longer is food my best friend.” Case #3. “My husband is a junk food junkie. How can I get him to eat better?” You can’t make him improve his diet, but you can help him see the benefits of eating wholesome meals. Research shows that breakfast-eaters choose healthier diets than do breakfast-skippers. So, if your husband is going to improve his diet, the place to start is by teaching him two basic facts: 1. Getting too hungry is the basis of poor food choices. Hungry people tend to crave grease and goo, and succumb to eating “junk food.” 2. Fueling the body adequately during the day prevents hunger and its consequences (overeating at night).
Next, you have to look at the barriers that block daytime eating: “I don’t have time.” “I’m not hungry.” “I don’t like breakfast foods.” “I’m afraid I’ll get fat if I eat more during the day.” Then talk about realistic solutions.
Here are the stages of change for one junk food junkie who transformed from a breakfast skipper to a committed breakfast eater: 1) “I’m not hungry in the morning–I’m still full from the last night’s cookie-fest.” 2) “I might eat more at lunch if I knew it would help tame my evening appetite and help me lose weight.” 3) “When I eat more at lunch, I have more energy for my afternoon workout. I eat less at night–two cookies are plenty, and I wake up hungry for breakfast.” 4) “When I grab a bagel with peanut butter for breakfast, my body feels better fueled to cope with the day. I’m less irritable. I have a great afternoon workout. And, I make healthier food choices.” 5) “I don’t know how I ever managed without breakfast–I feel so much better, I’m much more effective at work, and I have far more energy. I no longer drag through the afternoon fighting sweet cravings, and I’ve even lost weight.”
Motivating people to change any type of behavior–smoking, drinking, eating poorly, exercising adequately–is clearly a complex process. That’s why many people don’t change even when they know what they “should do.” But this approach that focusses on the benefits of changing, might help you along the rocky path. It’s worth a try.
The board of your track club is interested in your opinion in how GBTC can better meet your needs as a runner. Given the diversity of interests within our club, this may prove to be a challenge. The results of this survey will be printed in a subsequent Wingfoot! (by the way, we need help for the Wingfoot … any aspiring editors out there??).
Please answer any or all of the following questions (please use the reverse side for any additional thoughts you may have):
Do you feel you are “getting your money’s worth” for your annual dues (if not, please list what would improve GBTC’s value to you)?
Would you be willing to pay more for more services which are not presently available (if so, please list those items)?
What aspect of belonging to GBTC is most important to you (e.g. Wingfoot, Social, Long Runs, Track workouts, Coaching)?
On a scale of 5-1 (5 being “really great”, 3 being “neutral”, and 1 being “not so hot”), how would you rate the following?:
Sunday group long runs? ____
The quality of the coaching you’ve received? ____
The quality of the Wingfoot? ____
The social activities (Christmas Party, parties after races, Thirsty Ear/Muddy Charles Pub gatherings after workouts)? ____
GBTC team participation at area races? ____
The GBTC Indoor Meet at Harvard U. … If you were a volunteer? ____, If you were a participating athlete? ____, If you were a spectator? ____ Any suggested improvements?
The Heart & Sole 5k Road Race … If you were a volunteer? ____, If you were a participating athlete? ____, If you were a spectator? ____ Any suggested improvements?
The GBTC Relays – Outdoor Meet at MIT … If you were a volunteer? ____, If you were a participating athlete? ____, If you were a spectator? ____ Any suggested improvements?
If you have ever contemplated leaving GBTC, why? Do you see anything that other area track clubs offer that would be a valuable addition to GBTC?
Would you like to volunteer to help out (Wingfoot, processing entries for GBTC Relays in June, Social Committee, Sponsorship Committee, etc.)?
Any other concerns or suggestions?
How long have you been with GBTC? ___, What events are you training for? ___________
Are you … Female ___, or Male ___?
Please return surveys to a board member. Or, mail to Sandy Miller: Sandy Miller 51 Chapman Street Watertown, MA 02172
The Wingfoot Express a publication of the Greater Boston Track Club.
|Board of Directors|
|President||Bruce Bond||(617) 275.4982|
|Vice-President||Susan Richards||(617) 437.6557|
|Treasurer||Jim O’Brien||(617) 282.5537|
|Clerk||Sandy Miller||(617) 923.0754|
|Board Member||Lenia Ascenso||(508) 283.2647|
|GBTC Invitational||Jim O’Brien||(617) 282.5537|
|GBTC Relays||Jim Rattray||(617) 749.9136|
|Heart & Sole 5K||Mike Turmala||(617) 491.7285|
|Track Events||Jon Berit||(617) 899.1249|
|Men’s Distance||Tom Derderian||(617) 846.2902|
|Women’s Distance||Bill Durette||(617) 484.9262|
|Club Hotline Number||(617) 499.4844|
GBTC Web Page: http://www.gbtc.org
The Wingfoot Express is the newsletter of the Greater Boston Track Club, Inc. Publication is semi-monthly. Any material submitted for publication will appear at the discretion of the editorial staff. Please send any inquiries or material for publication to:
Greater Boston Track Club
ATTN: Wingfoot Express
Post Office Box 183
Back Bay Annex