Wingfoot Express, January 1999

The Wingfoot Express

January 1999

publication information | submission information | back issues

Table of Contents

  • President’s Column
    Gary Snyder
  • Club Happenings
    Long Run Schedule
    1998 Road Grand Prix Rankings
    Noble & Greenough Report
    Volunteers Needed for GBTC Invitational
  • Events
    Grand Prix Road Race Series
  • Features
    How to Run a Faster Marathon
    by Tom Derderian
    Getting Started on the Right Track at BU Development Meets
    by Mark Tuttle
    Taking the Road by Storm on Thanksgiving Day
    by Greg MacGowan
  • Road Results
  • Track Report
    Distance Medley to Nationals
    GBTC Track Performance List 1998-99
  • Cross-Country Report
    Greater Boston Returns to National Scene with a Stalwart Team at X-C Nationals
  • Nutrition News
    “Soup: Is it Good Food?” by Nancy Clark, M.S., R.D.
    Winter Squash Soup For One
  • Message Board
    Welcome New Members
    Women’s Singlet Sale!
    Bob Ward Update


President’s Column

Hi Everybody,

I would like to thank the board members for electing me to continue as president for another year. I have tremendous confidence in the current board and I strongly believe they have the ability to create improved processes for such issues as budgets, team support, etc. After the processes are implemented, the board will have more time to focus on issues relating to RUNNING.

Before looking ahead I ask you to review my message from 1998:

Membership: I believe the club needs 200 members. Our current membership fluctuates between 150 and 175. In 1997 this base level of membership was sufficient to stock teams and assist individual runners who were very successful. However, at many Grand Prix events our coaches frequently scramble to field a GBTC team for various categories, sometimes substituting a less competitive runner at the last minute to `just field a team.’ A larger membership base would improve the racing situation as well as the workouts, the number of volunteers and the financial condition.

Quality: The Greater Boston Track Club should be the BEST club in the Boston area. I do not believe we want to be the biggest, the fastest, the most competitive, have the best parties, etc. When responding to: “Who do you run for?” and you answer “GBTC”, I want people to say, “That’s a GREAT club. We can attain a GREAT reputation by improving all aspects, such as workouts, coaching, meetings, finances, clothing, events, etc. Improving quality simply requires focus and effort. I am willing to provide the focus.

You can apply your own grade but I gave the club an A + for membership and a B – for quality. I will continue to work with the board to improve quality.

My vision for 1999 is as follows:


Competitors: I believe we need 1,500 competitors at our events. Simply put, we must increase the number of competitors at our events by 25%. In 1998 approximately 1,200 competitors entered the GBTC Invitational, the GBTC Relay, the Heart and Sole and Noble and Greenough. If GBTC wants to be recognized as a leader in the New England running community, we need more visibility. In addition, some of these events have a negative cash flow.

Volunteers: I believe we should earn $2,000 from events that pay us to volunteer. In 1998 we earned less than $1,300 for our efforts. Most of the events only take a few hours of our time and are enjoyable to watch.


Club Happenings

Long Run Schedule

January 3: Frank Monkiewicz- 196 Lexington Ave. Cambridge 617 547-3434

January 10: Sarah Smith- 164 Pemberton St. Cambridge, 617

January 17: Hubert Jessup- 56 Columbus St. Newton, 617 244-1524

January 24: (No long run ) GBTC Invitational Track Meet @ Harvard.

January 31:Russ Miller- 5 Ridge Hill Rd. Sudbury, 978 443-4739

February 7: Payal Parekh- 3 Ames St. Cambridge, 617-225-6480.

February 14: Greg McGowan 617-243-0848 Newton

February 21: Sean Mullan- 66 Katherine St. Watertown, 617-926-5346.

February 28: 10 mile Grand Prix road race.

March 7: Stu’s road race.

March 14: half marathon Grand Prix road race.

March 21: Michelle Parks- 1957 Commonwealth Ave. Brighton, 617-787-8926.

March 28: Bob Ward- 236 Rawson Rd. Brookline, 617-566-1734.

April 4: Dotty Fine- 321 Dartmouth St. Boston, 617 247-3804.

April 11 Melinda Casey- 7 Morse St., Watertown 617 924-4502

1998 Road Grand Prix Race Rankings

Class           Winner          Runner-Up
Men's Open      J.Pawlicki/A.Seto John Blouin
Men's Masters   Bruce Bond      Tom Derderian
Men's Seniors   Hugh Jessup     Russ Miller
Women's Open    Dara Zall       Payal Parek
Women's MastersJean Smith       Claire McManus
Women's Seniors Dotty Fine

Volunteers Wanted


  • Help out all day or 1/2 the day
  • Work the finish line
  • Collect money at the door
  • Guard the athletes entrance
  • Sell merchandise
  • Volunteer and compete
  • Cheer for our athletes
  • Many other rewarding tasks await you


CONTACT JIM O’BRIEN 617 282-5537

Noble & Greenough GBTC 5K Cross Country Meet
By Karl Hoyt

GBTC hosted the 7th annual Noble &Greenough 5 km cross-country meet at the Dedham campus on Sunday, November 1. We were blessed with another year of fine weather. 178 athletes toed the line and 26 gbtc’ers showed up to either run or volunteer for the event. This years meet was a women’s USAT&F grand prix event, which gbtc won, thanks to the team of Shawna Nehiley, Payal Parekh, Cynthia Hastings, Maria Sun, and Dotty Fine. Shawna finished second to Kara Molloy while displaying cuts and abrasions at having run off the official course. Payal generated a powerful kick to nail Pat Robinson of CSU at the finish. In the men’s race Marc Mangiacotti led the GBTC guys with 9th place followed by Greg McGowan, Mark Hickman and Mike Wyatt.

I would like to thank all the volunteers that helped with this race, without whom we could not stage this event.



Grand Prix Road Races for 1999


February 28 D. H Jones 10 Miler Amherst, MA
March 14 Law Enforcement Half Marathon Melrose, MA
May 22 Bedford Rotary 12 Km Bedford, NH
June 12 Market Square Day 10 Km Portsmouth, NH
September 12 Brewery Exchange 5 Km Lowell, MA
October 3 Rojacks 8 Km Attleboro, MA
October 31 Cape Cod Marathon Falmouth, MA



How to Run a Faster Marathon

By Tom Derderian

Fortitudine Vincimus adorned the family crest of Antarctic explorer Sir Ernest Shackleton-by endurance we conquer. We would think such a motto would apply well to marathoner, but it does not. A persistent myth about the marathon deceives us. The conventional wisdom tell us that the marathon is the archetypal test of endurance but the stopwatch tells us simply that a marathon is a race of speed, not just for the highest level competitors but for everyone. So let’s take the motto Celaratas Vincimus-by speed we conquer.

To improve your time and place in a marathon you have to get fast.

The marathon is a timed race, a speed race. Faster is better. If the marathon were an endurance race the measure of excellence would be the runner’s condition at the end of the race. But the officials record only time and place. So how do you get fast?

To improve your time and place in a marathon you have to get fast. Faster is more fun. To get fast you have to train short and fast to race short and fast. (Then add endurance) The place to race short and fast is the track. Learning to race a marathon begins with the mile race on the track. To race a mile on the track you cut it up into pieces. Perfect the pieces, assemble them, assemble the assemblages until they add up to a marathon. Simple, but hard. Here is how you start.

Break up your mile into one minute pieces. Go to a 400 meter track after warming up and stretching and run briskly for a minute. Brisk means faster than you might race in a 5 km but not a sprint. Not gasping at the finish. Then walk around to the place you started. Run the minute again to the same place on the track as in the first one. Repeat the process until you cannot run to the same place in a minute. Rest for ten minutes. Repeat half the number. Then go jogging for a warm down. Do this session for 3-4 times until you can predict how many you can do. If you have been running marathon mileage then you should be able to run 15-30 of these repetitions. (It is good to have the company of another runner of your ability to talk with for the hour and a half this workout will take.)

After four sessions begin to increase the time run by ten seconds per session trying to maintain the same speed. Take note of when you reach one lap of the 400 meter track. Four times that time is your target mile (1600 meter) time. Keep extending the length of the repetitions and decreasing their number until they reach half of your projected mile time. Then you are ready for your 1600 meter time trial. (1600 meters is 9 meters less than a mile) Try three time trials always trying to beat your previous mile/1600 time or find an official track meet. Then take your new speed to gradually increasing distances like 3000 meters or 2 miles. Then the Fresh Pond Saturday 10 am 2.5 mile races and graduate to the 5 miler.Then on to the prerequisite 10 km, half marathon, 25 km, 30 km and 20 mile races. This progression will take at least a year. When you finally race a marathon you will race quickly. A fast marathon starts with a fast mile.

Certainly there is more to racing a mile than we can cover here. That is why I have to urge you to go to a real track meet. Boston University Coach Bruce Lehane conducts development mile races on the fine BU track every Saturday at 10 am just for runners developing their racing abilities. Or attend track practice regularly.

Getting Started on the Right Track at BU Development Meets

By Mark Tuttle

Yes, the sprinters may have started the indoor track season with a bang at Harvard, but the club made up almost half the field of contestants at the Boston University developmental meet on Saturday morning, December 12. Big Bill Newsham described this BU series as the Fresh Pondof indoor track, and BU coach Bruce Lehane says he will host the series every Saturday morning through January 23, so I intend to make this a regular event after Christmas vacation.

“Come experience the thrill of speed by running a distance short enough to make speed possible.”

This was a great introduction to indoor track for me. The group was small and low-key, with runners hanging out and talking and laughing until the organizers shouted the one-minute warning for each race. The only thing missing was a Starbuck’s serving coffee in the corner.

But low-key does not mean low-talent. Ben Pease PR’d in the 3000 meters, and ran a race that impressed this observer. Starting in third place, he ran what looked like a cold and calculating race for twelve laps, methodically grinding down the distance to the lead until he assumed the dominant position in a red blaze of glory, only to be out-kicked in the last two laps. Ben appeared to view this race as weight-lifting for the shorter distances he really likes, so Coach Tom should have a strong man ready for January.

Mr. Bill showed up intending to run both the 3000 meter and the one mile, but learning that the 3000 meter race was first, not having sufficient time to warm up, and not having run much in the last few weeks, he opted to save his powder for the one mile. Jon Ives showed up to run the mile, but aggravated a knee injury during some pick-ups warming up outdoors, and decided to act as club booster for the day.

Then Sandeep Patel arrived with his personal cheering section (who was kind enough to cheer for everyone on the team). I met Chris Faddis for the first time, and then my own personal rabbit Jeff O’Neill arrived. Even Kerry O’Donovan showed up to cheer and check out the BU series after running the 2.5 mile race at Fresh Pond. (When asked how her race went, the racing machine herself would only comment on how cold it was, so we’ll have to watch the Sunday paper for the juicy details.)

This was my first race ever on a track. I had never run on a banked track before, and was fortunate to receive some instruction from Ben Pease on how to run on this crazy surface. I had to be instructed by the race director on the procedure for staggered starting lines (stay in the outer lanes for the first two turns).

And then the race began. What an experience. The wooden track surface rumbled like a dull timpani roll as the hooves of a half dozen runners began to run. Bill Newsham and Sandeep Patel lapped me with the other leaders after about six laps with a muscular pounding that made the track vibrate like a trampoline. It was my first timed mile ever under six minutes, and I could never have done it without strong runners like Jeff O’Neill to pull me along.

What a day in the life of your effusive correspondent. I have always been intimidated by track meets. It has always appeared to be a blood sport, where raw speed is the name of the game, and where speed is sought at the expense of arms and legs and hearts and lungs. That perception still holds true, but the BU meets are definitely the place to get your start in this game. For all you sluggish road runners out there like me who put in your miles every week, come experience the thrill of speed by running a distance short enough to make speed possible. From Tom’s squad and Ron’s squad, let’s cover the track with red singlets, and let’s show this one-horse town that Greater Boston knows how to have a good time.

I remarked to my over-achieving wife how funny it is that I have finished in last place in my last two races — here and the New England cross-country race — and had such a good time both times. My football-crazed wife remarked, “Well, you’re just following in the great Northwestern tradition.” Ouch. My father, my grandmother, and my great-grandmother all went to Northwestern. I guess I do have to do my part.

BU Development Meets are held on Saturday’s beginning at 10 a.m. through January 23, 1999. For more information, contact BruceLehane,, 617 353-2911

Taking the Road by Storm on Thanksgiving Day

By Greg MacGowan

There’s something about racing on Thanksgiving morning. I don’t know what it is, but judging by the numbers, I can’t possibly be the only person who feels this way.

And then there’s something about running a race when it’s 45 degrees, windy, and pouring rain.

There is also something about driving 1.5 hours and stopping to run in a race while you are on your way to someplace else. This something might be fun, absurd, existential, or just plain banal, but I’ll leave that to the philosophers. This is the third time I have celebrated Thanksgiving by racing while on my way to my parents’ house, and each time, the weather gets a little worse. In this case, the race was the Manchester Road Race in Connecticut, and the weather du jour was rain and lots of it.

I left my nice warm house in Newton at 7 a.m. and saw the first rain drop just west of the Weston tolls. The first rain drop was followed by a lot of other rain drops, and by the time I turned onto I-84, it was raining pretty hard. “I hope I can find some place to park near the starting line,” I thought, but with 12,000 runners expected, that might’ve been too much to hope for.

I grabbed the first spot I saw, which turned out to be about .5 miles from the start/finish line, and after a quick bathroom stop and an easy warm-up along the last mile of the course, I decided to bite the bullet, shed my otherwise warm, although now thoroughly wet, jacket and tights. I decided to keep my cotton gloves, although they were completely soaked as well, put on my singlet, and headed to the start.

My goal was 26 minutes (for 4.748 miles), which I knew would put me near the front–maybe even the top 50. I had noticed the signs for “Blue Cards” and “Green Cards” at the start while warming up, but hadn’t paid much attention to them. These signs became critically important when I tried to get near the front of the pack and found my path blocked by plastic fencing and a police officer who insisted that if I didn’t have a blue or green card, I would have to start in the main pack–in other words, I would be surrounded by togas, funny hats, and people who hadn’t run since last year’s Manchester Road Race. Knowing that this fate-worse-than-death would make a sub-26 completely impossible, I jumped in the main pack and squeezed, jostled, and pushed my way as far forward as possible. To all those dozens of people whose toes I stepped on, please accept my apologies. With less than 5 minutes before the gun, and still angry over this travesty of justice which had denied me a colored card which I didn’t know existed (“I don’t remember seeing anything on the entry form for predicted time. Did they forget to put one in my envelope?”), I tried to calm myself down lest a rush of adrenaline overtake me and ruin my race still had some weaving and pushing to do for the first mile, but finally felt satisfied that I was where I should be as we headed up the big hill which is the second mile.

The hill isn’t steep, but it is approximately one mile long, so my first mile pace of 5:35 had now slowed to 6 flat for the second mile. We also had a lot of cross-wind through this part of the course, and of course it was still raining, so this was about the best that could be expected. I passed a few more people, tried to settle in behind a pack that was doing the same thing, and kept the rhythm up.

The beginning of the third mile drops a little bit, and then turns into a long flat section. By this time, I had caught some of the lead women (Fran ten Bensel finished one spot in front of me), so I knew I was doing OK. The field was strung out into a steady stream by this time, but I was running hard, so I didn’t want to get fancy and try any surges; I was better off just trying to stay with the guy in front of me.

The last .5 mile of the course is a long straight-a-way that starts with a fast, gradual downhill. I’m not much of a downhill runner, so I gave up a few strides on the people in front of me, but also put a gap on the runners behind me. Remembering how I got caught from behind at Mayor’s Cup, I was determined not to let up until I hit the line and I maintained 70th place overall (10th in my age group). My four mile split had been 22:10, which I knew would put me very close to 26 flat if I kept pushing, but the last straightaway was too long, and I slowly saw 26 minutes come and go. I had to settle for 26:10 officially, although my watch, which I started when I crossed the starting line, read 26:00. Well, that’s something anyway. As Chris Fox, who easily won the Master’s Division in his first race as a 40-year-old, pointed out, the weather made it a slow day.

A few people told me later that, based on my time, I wouldn’t have a problem getting a blue card for next year, which as it turns out are given out on the basis of the previous two years’ results. Since this was my first time running Manchester, I wasn’t eligible anyway–I had to earn it.

After a short warmdown, and grabbing as many of those little Powerbars as I could, it was time to hop in the car and head off to my parents’ house. I got to the ferry terminal in Bridgeport just as the rain finally ended. While washing my hands in the bathroom, I turned to the guy next to me and asked if he had run the race too. “I was about to ask you the same thing,” he replied. “What gave it away? The running shoes, or the fact that we’re both soaking wet?”


Road Results

Baystate marathon   10/18
Nasser Sharara 3:09:17 finished overall 73

Tewksbury 15 km 11/15/98
Steve Nathans  57:xx
Jennifer Rapaport   59:14
Bill Nilson 1:06:11

10K Jingle Bell Arthritis Run in Portsmouth NH 11/21
Laurie Hickman Calvert 51:09

Philadelphia Marathon   11/22
Nasser Sharara 3:00:35 finished overall 185

Thanksgiving Day Races
Ocean Spray Feed America 5-Miler
Nasser Sharara 37th overall 30:15.
Susan Richards 34:23
Rania Abouhamad 10th (30-39)34:43,
Claire Mcmanus 3rd (40-49)35:05,
Carmen Danforth, 174 overall 35:50,
Maria Sun 260th overall 38:04
Laurie Hickman 39:05
Dotty Fine 4th (50-59) 39:15.
Hugh Jessup  473 overall 42:13.

Volvo Village 5km
Mike Wyatt ran in 11th place with a 16:46
Colum Creed ran 44th in 18:42.
Julie Donohue 47 overall 1st female 30-39   18:47
Michelle Parks       108 overall 9th female 19-29  20:40

Dreamcatcher 5 miler
Gregory Putnam and Tracey Timmins each placed second in
the open men's and women's with times of 26:52 and 30:25.

Manchester 4.748 Road Race
Greg MacGowan 26:10    70th


MCA-Globe Santa 5K (3.2mi.)W.R.YMCA 12/20
279 runners
6.Chris Hussey   17:12
7/23  Julie Donohue 21:13
89    Kerry O'Donovan    22:43

Run 4 New Year's Day Waltham, MA, 1/1/99
15. BILL NEWSHAM,       24:00  6:00
46. COLUM CREED,        26:38  6:40
67. PETER DIAFERIA,       27:22  6:51
127. KERRY O'DONOVAN, 29:30  7:23
 538 Finishers


Track Report

Distance Medley to Nationals

By Tom Derderian

The National Indoor USATF championships will be held in Atlanta, Georgia on February 26-27. The qualifying standards are very strict. You have to be a four minute miler to get into the meet. Our best team shot will be in the distance medley. The qualifying time for men is 10:10 and for women it is the top 12. I think we could do both.

But it won’t be easy. The distance medley is a relay race consisting of 1200 meters, 400, 800, 1600. For the men we need times like 3:15, 50,1:55, 4:10. We have the guys who can run those times. But can they run them all on the same day and not drop the baton? For example, John Blouin or Erick Spayde can run 3:15 or better. Dave Cahill can run 49. Ben Pease can run 1:55, and Ethan Crain can run 4:10. One problem is that there aren’t many distance medleys.

Last figure the times. Look at your teammates. We have the people. Can you run faster? I think so. I think we have the right stuff. So, talk to each other. Improve for the Terrier meet on Jan 30th men, 31st women, and at last shot at Brown on Feb 7. Who is on for this? Track runners go to Atlanta, Georgia on Feb 26?

GBTC Track Performance List 1998-99

200 meters
Michael J. Leding,  24.16, Harvard, 12/12/98
400 meters
Dave Cahill, 51:00, Harvard, 12/12/98
Terry O'Neill,  53.44, Harvard, 12/12/98
3000 meters
Jesse Darley, 8:53.9, BU Dev, 1/2/99
Mark Reeder, 8:59.5, BU Dev, 1/2/99
John Blouin, 9:00.9, BU Dev, 1/2/99
Jim Pawlicki, 9:01.l, BU Dev, 1/2/99
Dennis Floyd, 9:01.1, BU Dev, 1/2/99
John Blouin,  9:06.4, BU dev, 12/19/98
Ben Pease,    9:11.21, BU dev, 12/12/98
Jim Pawlicki, 9:15.5, BU dev 12/26/98
Dennis Floyd, 9:17.8, Bu dev, 12/26/98
Jim Reardon,  9:16.8, BU dev, 12/19/98
Jonathon Ives,9:51.7, BU dev, 12/26/98
Bill Newsham, 9:57.2, BU dev, 12/19/98
Jon Ives, 10:09.2, BU Dev, 1/2/99
Tom Derderian, 10:38.1, BU dev, 12/19/98
Will Riddell, 10:43.5, BU dev, 12/19/98

Ben Pease,  4:27.2, BU Dev, 1/2/99
Ben Pease, 4:28.9 ,BU dev, 12/26/98
John Blouin, 4:33.0, BU dev, 12/19/98
Jesse Darley, 4:33.3, BU Dev, 1/2/99
Mark Reeder, 4:34.5, BU Dev, 1/2/99
Jim Reardon,  4:37.2, BU Dev, 1/2/99
John Blouin, 4:38.2, BU Dev, 1/2/99
Dennis Floyd,4:41.0, BU dev, 12/26/98
Dennis Floyd, 4:41.3, BU Dev, 1/2/99
Jim Pawlicki,4:41.3, BU dev, 12/26/98
Jim Reardon, 4:46.8, BU dev, 12/19/98
Bill Newsham,  4:57.22 , BU dev, 12/12/98
Jonathon Ives,5:04.5, BU dev, 12/26/98
Mark Hickman, 5:04.9, BU dev, 12/19/98
Jon Ives,  5:05.5, BU Dev, 1/2/99
 Sandeep Patel  5:07.79, BU dev, 12/12/98

Sandeep Patel, 5:09.7, BU Dev, 1/2/99
Chris Faddis,   5:10.52, BU dev, 12/12/98
Tom Derderian, 5:11.5, BU Dev, 1/2/99
Will Riddell, 5:23.1, BU Dev, 1/2/99
Brad Stayton, 5:24.7, BU dev, 12/19/98
Will Riddell,5:25.9, BU dev, 12/26/98
 Brad Stayton,  5:28.78,  BU dev, 12/12/98
Will Riddell, 5:35.9, BU dev, 12/19/98
Jeff O'Neill, 5:44.3, BU Dev, 1/2/99
Mark Tuttle,  5:49.2, BU Dev, 1/2/99
Jeff O'Neill,     5:53.82,  BU dev, 12/12/98
Mark Tuttle,    5:57.04, BU dev, 12/12/98


400 meters
Laura Mahoney, 64.87, Harvard,  12/12/98

800 meters
Joyce Dendy, 2:42.0, BU Dev, 1/2/99
Joyce Dendy,  2:42.87, BU dev, 12/19/98

Jennifer Rapaport, 5:24.7, BU dev, 12/19/98
Livy Williams, 5:30.5, BU Dev, 1/2/99

3000 meters
Jennifer Rapaport, 10:43.8, BU dev, 12/19/98


Cross Country Report

GBTC Does Orlando in Style

The club and the club membership contributed donations to help defray some of the team’s travel expenses. Our team is grateful for these donations.

I would like to thank everybody who morally and financially supported the GBTC cross country teams to go Orlando. It was a great experience in all ways. I hope to have the opportunity to repay the favor. The fact that our goal to compete in LA has been set earlier should enable us to have a greatteam in 99! I missed all the women I have been training and racing with this season and look forward to larger group next year. The trip was a great opportunity to get to know Tom and the Mens Team better. What a great group of guys! Once again THANK YOU. Your generosity and support did not go unnoticed.

Tracey Timmins

I would like to personally thank everyone who supported the team that traveled to the National Championships this weekend. We could not haverun as well as we did without the generous support that we received. Everyone on the team ran a smart race, which resulted in great performances considering the oppressive Orlando heat and humidity. In addition to putting the GBTC back on the national level, the race brought the team together. We all wore the team colors with pride, and I think everyone is looking forward to improving on our performance next year in L.A. (OK, so we aren’t thrilled about another excessively hot venue). It was a privilege to compete with the teams that were in Orlando, and I was very grateful for the opportunity. To anyone who doubts that there areelite athletes on our team, I wish they could have had the chance to run a few miles in the shoes of my teammates, or at least watch the race. We all missed Greg Putnam, who unfortunately could not make the trip. Thanks for teaching me how to run a smart second 5k, Greg, it really helped my race. Thanks most of all to my teammates, who got me to the starting line.

Thanks a million, Ben Nephew

First, I wanted to take a second and introduce myself to the club. My name is Ethan Crain, but you can just call me ‘Fat Boy’. This is the nickname my anorexic team mates honored me with at x-country nationals. You will be able to pick me out at track meets this winter by looking for the miler with a gut. I recently joined the club and raced at the Mayors Cup, New England Championships, and the Steam Bath Championships down in Disney. I did not collapse from heat stroke so I had a good race. I live way up here in Maine, work at Fairchild Semiconductor, and trot a lot of lonely miles by my lonesome. Second, I would like to express my gratitude for the clubs support of both the men’s and women’s teams that traveled to Orlando. I believe that in no time GBTC will be a force to be reckoned with on the national scene. By committing to fielding a team at next years championships in LA now, we are showing the clubs dedication to the sport, its athletes, and excellence. I predict a top 10 team score for next year!

Happy ‘trotting’ and watch out for those sand burrs, Ethan Crain

I would like to take a moment to express my sincere gratitude and thanks to all of you who made our trip to the national championship possible. in fact, I am truly grateful to everyone who donated and contributed to our cause because without the generous support of fellow club members and the board of directors, I could not have afforded to make the tripto Florida. I was, am, and always will be proud to represent a team which is committed and proud to champion all it’s members, and their participation and achievement within the sport. thanks again to those who made this race a reality for seven men, two women, and one yo coach — I (we) especially appreciate your kindnessduring this holiday season.

Deon Barrett

Just a little note to say thank you to those who supported the teams this season. The season ended with a bang down in sunny Florida and provided a tremendous opportunity for those of us who went. It was also a chance for me to really be part of a team experience again, something I haven’t had since graduating from college over two years ago. Tracey and I both hope that next year there is a bigger force to be reckoned with in LA. To the men’s teamthanks for the support and encouragement and it was a pleasure travelling with you.

Livvy Williams

We had a great weekend of competition, camaraderie, and belly laughs. I can’t wait to do it again. Thank you, everyone, for helping to build the foundation for a Greater Boston Track Club!

Jesse Darley

Hot Tub/Orlando Cross-Country Rules

by Jesse Darley

1. All children must be accompanied by an adult. Though a child at heart, Coach Tom was our rock and our advisor. He bridged the gap between National Cross-Country appearances by GBTC. It is humbling to realize that we took over where Salazar, Myer, Bickford, Derderian, and others left off. It is also inspiring. This team is on the way to making the red jersey gold once more.

2. Extended exposure may result in nausea, exhaustion, and fainting. The obvious health hazard presented by a hot, humid 10k, many months removed from summer went unnoticed by the Mickey Mouse race directors. An hour after the women’s race finished, critical medical situations continued to unfold. No ambulance was present at the course. As we were leaving, one shrieked toward the entrance, apparently coming to treat a women in shock, wrapped up on the concrete beside a queue of basketball fans.

3. Elderly persons must demonstrate extreme caution when immersed. This rule didn’t need posting. Apparently the old coots are smarter than the young bucks. They didn’t fight the heat and consequently avoided heat stroke, dehydration, shock, vomiting, etc. The same cannot be said for the youngsters. New England masters were a proud crew. Bob Winn of the BAA and John Barbour of the GLRR led the way. Yo coach finished with pride and saved enough energy to launch a few mini-golf balls into the Fantasmic drink.

4. I don’t swim in your toilet, so please don’t pee in our pool. Like every raXCe, the course became one huge Perma-Potty. This time the excretions became a bit too exhibitionist for our women’s taste. Tracy told tale of one woman marking her territory in plain sight of the coed warm-up. Didn’t even bother leaving the trail. John said he recognized her from a painting he had seen on some HBO show.

5. Gate shall remain locked at all times. Disney is maximum security fun. And they have some of the most knowledgeable guards around. “Oh, you are running in the cross-country race. This will be the best track you’ll ever run on.” The course cut across the sixth lane of the curve. Because of this meaningless course diversion, we were limited to 1/4″ spikes. That’s what you get when the meet director has a gigantic plastic head.

6. Jets do not work, sorry for the inconvenience. Physiology lesson from the trip: the limiting factor when running in hot, humid weather is the rate of heat dissipation of your poor, poor body. If you exceed that rate, you get hot and exhausted. I think we all found that limit. For me, whenever I attempted to run down a competitor or surge over a barrier, a wool blanket wrapped around me and I began to suffocate. So I continued to plod along as the herd of cattle filed past me. Mark said he was at a disadvantage because of the fur covering his body told him that his hair increased his surface area and aided his heat transfer. He didn’t like that explanation.

Ethan Crain’s Top Ten Orlando Quotes

10. What turtle… I didn’t see a turtle!

9. the Sports Dominator!

8. how’d you get the beans above the frank!?!?

7. um… I think that I forgot something down at the pool.

6. …anal cam!

5. What is this, volcanic dust?

4. Yeah, from all those volcanoes in Florida.


2. You can do some trot’n in that there field.

1. I recognize the norsky in your Icelandic!


Nutrition News

Soup: Is it good food?

chicken noodle soup

By Nancy Clark, M.S., R.D.

“In winter, I make big pots of soup to smell up the house. I love having the aroma greet me when I get home from my workout.”

“Is soup bad for us? It is so high in sodium…” “Does canned soup have any nutritional value?”

Winter and warm bowls of soup are synonymous. But many active people question the nutritional value of soup. Is soup really a good food? Obviously, most cream-based soups and chowders offer more cholesterol than constructive nutrition. But what about brothy and beany soups. How do they fit into your sports diet? The purpose of this article is to address the soup questions commonly asked by active people.

Sodium: Soup is synonymous with sodium (a part of salt that may be linked to high blood pressure in some people). Canned soup, in particular, is loaded with sodium. The recommended Daily Value (DV) listed on food labels is 2,400 milligrams of sodium. One can of Campbell’s Chicken Noodle Soup provides 2,450 milligrams. There goes your salt budget for the day!

But keep in mind the DV for sodium is based on the average couch potato who is overweight and has high blood pressure. Athletes who lose salt in sweat can appropriately consume more salt. After all, one pound of lost sweat contains 400 to 700 milligrams of sodium. That adds up to 800 to 2,800 milligrams in two to three hours of hard, sweaty exercise.

Fluid: To get adequate fluids, active people commonly think eight glasses of water per day. You can also think soup. Soup, after all is made with water and counts towards your fluid intake. Plus, the sodium in soup enhances water retention, so the water doesn’t just go in one end and out the other. That’s one reason why sports drinks have sodium. Soup can do the same job. Enjoying a big bowl of brothy soup after a chilling winter workout is a fine choice.

vegetable soup Canned vs Homemade: Campbell claims “soup is good food.” How accurate is that claim? It depends on the type of soup. Let’s look at vegetable soup, for example. Vegetables are nature’s vitamin pills, rich in vitamin C and beta-carotene (the precursor to vitamin A). A can of Campbell’s Minestrone Soup offers 5% of the vitamin C you need for a day and 50% of the vitamin A (the amount in 1/4 of a carrot). A homemade soup chock full of carrots, peas, broccoli, tomatoes and other colorful vegetables offers significantly more nutrients due to increased quantity of the vegetables. Some, but not all, nutrients diminish during extended periods of cooking. For example, the 30 milligrams of vitamin C in two cups of raw spinach drops to 10 milligrams when cooked. Some nutrients leach into the water; you eat them in the broth. For example, broth cooked from bones has more calcium than does plain vegetable broth.

Nutritionally speaking, the best vegetable soups tend to be Chinese-style soups: a broth filled with dark green vegetables such as bok choy, spinach, or broccoli. Because the vegetable is added at the end of the cooking process, most of the nutrients are retained.

In winter, I often make what I call a hot salad: a nutrient-dense vegetable soup created by heating chicken broth (homemade, canned, or from bouillon cubes; regular or low sodium), adding a hefty portion of chopped broccoli, bok choy, snow peas, Chinese cabbage and whatever else is handy, and then boiling the vegetables for only one to two minutes until they are heated but still crunchy. Light and refreshing, but warm and cozy and deliciously healthful.

Protein-rich soups: If you are interested in vegetarian cookery, soups are an easy way to include more beans, lentils, and tofu into your diet. These plant proteins lend themselves nicely to soups. Lentil, black bean, split pea, and minestrone soups are all welcome favorites. I highly encourage vegetarian athletes to replace yet-another pasta dinner with hearty bean soups. Beans offer more protein in addition to other vitamins and minerals. One can of Progresso Hearty Black Bean Soup has 16 grams of protein; the same number of calories of plain pasta has 11 grams of protein. You can also use bean or lentil soups in place of tomato sauce as a pasta topping.

One obvious problem with bean soups is flatulence. Your workouts may become jet propelled! That’s because beans contain a fiber that forms a gas as it gets digested. The solution is to gradually intake your bean intake over time, or use Beano. (This product reduces gas when you take it with bean meals; it is available at drug stores.)

Appetite control: If you are trying to lose weight or control your appetite, soup is a good choice. Just think of the times you’ve had soup as a first course in a restaurant and when the main meal arrives, you stare at it thinking “I’m not even hungry for this.” Research suggests people who first eat soup are likely to eat less at the meal.

Conclusion: Yes, soup is a good food for active people, especially beany and homemade vegetable soups. Get cooking and enjoy the aroma!

Nancy Clark, MS, RD, nutrition counselor at Boston-area’s SportsMedicine Brookline, specializes in nutrition for exercise. Her best selling Nancy Clark’s Sports Nutrition Guidebook ($20) and The NYC Marathon Cookbook ($20) are available by sending a check to Sports Nutrition Services, 830 Boylston St, Brookline MA 02467 or visiting

Winter Squash Soup For One

This soup is rich in carbohydrates and beta carotene. For a more substantial meal, add some cooked ground turkey and leftover rice. Yield: One Serving

1 10-ounce box frozen winter squash
1 cup milk
2 to 3 teaspoons brown sugar
1/2-1 teaspoon salt, as desired
Optional: a few dashes of ginger or nutmeg

1. In a saucepan or a microwavable dish, heat the squash with the milk.
2. Add the brown sugar, salt, seasonings, and other add-ins, as desired. Stir until blended.
3. Pour into a bowl or mug and enjoy!

(Excerpted from Nancy Clark’s Sports Nutrition Guidebook)


Message Board

Dear fellow GBTCers:

As you may or may not know, Bob Ward had surgery on December 22 and he seems to be doing fine I spoke with him by telephone on the 25th. He was cheerful, and had already done his morning work out which consisted of a walk up and down the halls. He’s has come home and will be recovering there for the next 4 to 6 weeks. He was really pleased to receive the cards you sent to him. If you’d like to send him cards at home, his address is 236 Rawson Road, Brookline, MA 02445.

Thanks for your cards to him in the hospital. I’m sure he’ll also like to hear from you during this prolonged rest period. “Resting” is not something that comes easy to him. In fact, when we spoke on Christmas day, he recruited me to run the Marine Corps Marathon with him in fall, 2000….
-Hugh Jessup

Women’s Singlet Sale

We have a fair supply of the women’s red and black, heavier weight, Coolmax singlets in size medium and small only. Due to the lack of movement of this inventory, the Board has approved a sale. The price has been reduced to $10 (below original cost of $20).

Note also, I am soliciting input on how many women might be interested in purchasing a new singlet like the men’s new Pearl Izumi singlet (in red, with Greater Boston on the front and back … lighter weight breathable fabric). women’s singlet is cut higher at the hem and at the armholes. Price will be $25 per unit (this is our cost from the factory, provided we order 25 women’s and 25 men’s in one order).

Contact Sandy Miller for more information or visit the Club Store.

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