Jones Group 10 Miler 2014

By Glenn Stewart

Big Turn-Out of The Green at the First GP race of 2014

The Sub Size Boys

The 2014 USATF-NE Grand Prix season kicked off as it has the last few years with a trip out to Amherst MA for the Jones 10 Miler.  Thoughts on this race are mixed - it’s a long way to go, the course is challenging in the best of conditions and coming as it does in the tail of winter, conditions are rarely ideal.  But it’s a great test of your early season fitness and Boston readiness – so I guess that’s why it keeps getting voted into the series and it does bring out the big guns from the clubs.

We had 47 Green Teamers toe the line – and perfect attendance!

Yesterday conditions were better than usual.  It was very similar to last year, without the snow flurries.  This year’s course was slightly changed with a new start and finish, but the murderous hills and the dirt road remain.  The dirt road was so-so this year (as opposed to horrible in years past).  The first mile or so was slush and muck and the last half mile solid slippery ice.

Andrew Downey

However the conditions were to Mr Downey’s liking – as he channeled his inner beast and sliced an amazing four plus minutes off his 2013 time to be the first in a GLRR singlet across the line in 56:04!!  In what this observer considers an upset, Andrew edged out James (The Kid) Sullivan by 7s.  And James was not loafing – he posted a 56:21, which was a second faster than his 2013 breakout performance.  Next in line was James’ Boston training partner Bash Zaganjori in 57:47.  Also under the one hour (6 minute pace) mark was Jason Bui in 59:52.  Rounding out the top five for our Men’s Open team was master runner Mike Girouard in 1:00:10.  That propelled the team to a ninth place finish.  Although two of the teams ahead of us were from New York – and last I looked they are not in the USATF-NE chapter.  So hopefully that gives us seventh in the GP standings.

Melissa Scott

On the ladies side, they were led to the finish by new member Melissa Scott who posted a 1:09:08.  Next was master (soon to be senior) Trish Bourne 70s back at 1:10:18 and just edging out Jill Trotter was relatively new member (new to the GP series) Katie Gessler in 1:11:03 to round out the Women’s Open team.  The ladies placed eight.

For the Ladies Masters team, the leader for the aforementioned Trish and followed by the also aforementioned Jill Trotter who crossed the line in 1:11:05 and our senior leader Liane Pancoast in 1:20:40.  That placed them seventh.  

For the Men’s Masters team it was support from the old dudes that did most of the work.  The boys were led by Mike G, with help from seniors EJ Hrynowski in 1:01:11 and Jim Garcia in 1:04:09.  And scoring all the way down from the Veteran’s division was The National Veteran Runner of 2013 – Bill Dixon in 1:05:28 (which age graded would have beaten the race winner by 47 seconds!).  The only other master runner along with Mike to score was new man Shawn Conway (brought to the fold by Mike – thanks!) finishing in 1:03:21.  That placed the Men’s Masters at fifth.

With all that talent scoring down for the guys you’d expect the Men’s Seniors team would be way up the standings and you’d be right.  They bested all but one team.  It was EJ, then Jim and Bill and rounded out by another Vet, Chip Mann in 1:10:04 and Paul Hadley in 1:10:29 to grab second place.  For the Women’s Seniors, they were led as always (at least until the next race) by Liane and followed by Lynn Graham in 1:23:14 and Linda McCarthy in 1:40:07 to finish in sixth place.  At the next race Trish moves to the senior ranks to give Liane some needed support.

Finally in the Men’s Veterans division – the Green Team dominated!! The team won by almost 16 minutes.  Chip pointed out on Facebook that even if took away the other worldly performance of Bill Dixon, the team still would have won.  Led by Bill and Chip – who also went 1-2 in the individual scoring, they were followed by Tom Peters in 1:12:14.

The five year age group breakdown was not available when this was written – a couple of green teamers may have grabbed awards – and for sure some scored individual GP points.  When that becomes available you can see it at: http://www.usatfne.org/road/gp.html.

All in all – it was another fine day for the Green – on to New Bedford!

Full Results at http://www.coolrunning.com/results/14/ma/Feb23_40thAn_set1.shtml.

Winter Snowshoeing

The author practicing what he preaches.

By Scott Graham

So you live in New England and you've never tried this sport/torture.  Well let me tell you something, you're missing out.  As I type this I'm looking out my window seeing our first snow storm of the new year.  Most runners would say to themselves "UGH, I either have to go out in that mess or get on the dreadmill."  But if you've taken up snow shoe running you have a sense of excitement, as if it were Christmas Eve.    Especially the light fluffy stuff like today's storm.   In addition you get to do your run on the trails avoiding all the knuckle head drivers who try to run you off the road as one tried to do this morning to my running group.  

One of the most beautiful things you can do in the winter is break fresh trails in snow shoes.  The woods are alive with fresh powder.  You will find fresh tracks of an array of animals, rabbits, coyote, deer and in Westford's case, black bear.    

Now I bet you're thinking to yourself,  "Gee that sounds like fun, but will I get a workout out of this?"  The answer is YES!!   I can't highlight  the word "yes" enough.   This will be one of the toughest workouts you'll ever do if you try and do it at your normal training pace.  You're heart will rip out of your chest like the creature in the movie Alien.  So before you begin, reset your expectations.  Know that you're not going to cover as much ground and you're going to be going much slower.   But there also some advantages.   First, if you know the area you are in, you don't have to stick to the trails.  Do a little bush whacking.  Explore areas you've never been to.  Go to the top of a hill and fly down the back side.  The sensation on snow shoes is amazing.  

What equipment do you need?  Well snow shoes....duh!!   But you'll need running snow shoes.  These are lighter and smaller then your normal snow shoes and allow for a more natural stride.  However finding them can be a little difficult.  Many of the national brands make them but they are tough to find in stores.   So you may have to order over the internet.   I've owned a couple of different brands and the brand that has become the runners choice are Dion Snowshoes  http://www.dionsnowshoes.com/  These shoes are made in Vermont and are different than all the other makers.   They come in 3 pieces, frame, binding and cleat.   Why is this important?  Snow shoeing really pounds the equipment.  With all the other manufactures the shoe comes in one piece.  If you break any part of it you'll be throwing out the set.   Most of the manufactures do not even warranty their equipment.   With Dion's you can swap out the broken part.  How tough is that?  Well at one race a few years ago with 3 minutes until the start I noticed that my binding was ripping apart from a rocky trail I had run the day before.   I yelled over to the owner of Dion's: "Bob, do you have any spare bindings".   In 30 seconds we had the snow shoe taken apart and put back together with a new binding.  REALLY, just 2 screws with a quarter turn each.  I promptly paid Bob for the new binding after the race.  Try that with another brand.   Now, I do not work for Bob Dion and get nothing for recommending his products, but they are the best.  Dion's sells a couple different frames, bindings and cleats.   The best set up for running/racing are the 121 frames, the quick-fit bindings and the deep cleat.   This set up will set you back a few $$'s but it's well worth it.  

OK now you have the right snow shoes, what should you wear?   Dress in layers, thin layers.   Trust me you will get hot.  VERY FAST.   The worst thing you can do it over heat and have to walk.  You'll start getting cold very fast.  Another thing you might want to invest in are a set of snow gators.   These are covers that go over the tops of your shoes and go up over your calf.   They help keep the snow out of your shoes which will keep your feet dryer and warmer.  Speaking of shoes, just go with a set of training shoes.   Heavy boots are NOT an option.   You'll be work hard enough without that kind of weight.  

Now you're all dress up and ready to go, where do you run.  Well there are tails all over the place, even in Lowell.   Shed Park and Lowell-Dracut state forest to name two right in the city.   All the suburbs have lots of conservation land that you can have loads of fun in.  

Now you've been out for once or twice and you want to test you metal in a race.   OH BOY are you in for some fun.   There are a couple of series right here in New England.   First there is the Granite State Series http://www.granitestatesnowshoeseries.org/.  Then there is the WMAC series http://www.runwmac.com/snowshoes/default.html.  An there a bunch of independent races.   But you're in luck.  This year the national championship (yes there is such a thing http://www.snowshoeracing.com/) will be held in Woodford, VT.   You do have to run a qualifying event but there are 5 year age categories and they take quite a few runners.   If you're interested please go to the National qualification page to understand how and where you can qualify http://www.snowshoeracing.com/2014qualifyingrules.htm.

What race should I start out with?   Great question!!   Trust me on this one.   One person I know who's name rhymes with Fason Gooy decided it was a good idea to do a half marathon snow shoe race as his first event.   DON'T DO IT!!   Select something in the 5K range as a starter race.  Poor Fason Gooy had one heck of a day his first race.  You have to remember a couple of things.   First, you're going slower.  So your going to be out there anywhere from 2 - 5 minutes PER MILE longer than your normal 5K time.  Second, your working your whole body.  There is a lot of balance and corrective actions going on while your running on these things, so you're going to get a full body workout.  Third, most of these races have the word "Mountain" in the race name.  So many times one of the key race features is your running UP a mountain only to be followed by running back down the mountain or in my case falling down the mountain.  Yes, falling does occur often, but in most cases you fall off the trail and you're in waist deep snow so you're laughing at yourself.    You just get back up and start running again.   Lastly, most of these races are very low key events and everyone is out to have fun.  Many times people will stop to check that you're OK and help you up if need be.   The are also two other things you have to know before you bust off the starting line.   At the start there is a lot of snow flying.  So much some times you can't see where your going.  Be prepared.   Second if you're out on single track and there is a faster runner behind you, step aside so they can pass you.   No sense in blocking people.  Someone will do the same for you.  Trust me.

So take advantage of the wonderful New England weather and get one of the toughest, most fun work outs you can get in the winter months.   Heck if you really like it you can run the sand dunes with snow shoes in the summer.

If you have any questions please don't hesitate in contacting me  runscottygrun@gmail.com.

USATF Cross Country Nationals

Mark Reeder and John Barbour sharing a not-so-private moment.
Photo by Liane Pancoast

By Matt Story

The 2013 USATF Club National Cross Country Meet was held on December 14th in Bend, OR.  A small band of GLRR made their way out for the race, which was being touted as a return to the "real roots of cross country, of Europeans racing from one town to the next across plowed fields, through ditches, and over fences."  The post-race festivities also featured fire pits and free flowing beer.

Kevin, Mark, Mike, and EJ find Lauren Fleshman flying the Jolly Roger.
Photo courtesy of someone with Kevin Carnabucci's phone.

GLRR was only able to field one team as runners cannot "score down" as they do in the USATF-NE events.  The men's 50+ team finished an impressive 7th in their category.  Mark Reeder capped off a great year with an 8th place showing in his age group.

Next year's championship will be a bit easier to get to.  It will be held at Lehigh University in Bethlehem, PA.  If you are interested in XC this might be a great year to give it a go.  Rumors of getting a team bus have been floated.




Women's Individual Results:
Place No.  Name                       S Ag Div/Tot  Div   City               St Time  Pace  
===== ==== ========================== = == ======== ===== ================== == ===== ===== 
   86 1043 Liane Pancoast             F 55  12/13   F5559 Westford           MA 32:34  8:45 

   98 1042 Mary Casey-Gorman          F 51  25/25   F5054 Dracut             MA 35:59  9:39 

http://www.usatf.org/Events---Calendar/2013/USATF-National-Club-Cross-Country-Championships/Results/Masters-Women-Overall.aspx

Men's Individual Results:
Place No.  Name                       S Ag Div/Tot  Div   City               St Time  Pace  
===== ==== ========================== = == ======== ===== ================== == ===== ===== 
   80 1303 Mark Reeder                M 54   8/72   M5054 Brighton           MA 38:29  6:12 

  129 1298 Michael Girouard           M 44  63/85   M4044 Reading            MA 39:59  6:26 

  166 1300 E J Hrynowski              M 51  41/72   M5054 Arlington          MA 41:20  6:40 

  176 1302 Keith O'Brien              M 49  47/69   M4549 Chelmsford         MA 41:48  6:44 

  190 1299 Andrew Gordon              M 51  47/72   M5054 North Chelmsford   MA 42:33  6:51 

  206 1297 Kevin Carnabucci           M 40  80/85   M4044 Stoneham           MA 43:16  6:58 

  219 1301 Peter Lagoy                M 54  61/72   M5054 Hopkinton          MA 44:24  7:09 

  241 1296 John Barbour               M 59  17/25   M5559 West Roxbury       MA 45:58  7:24 

http://www.usatf.org/Events---Calendar/2013/USATF-National-Club-Cross-Country-Championships/Results/Masters-Men-Overall.aspx

Men's 50+ Team Results:
  7.   209  Greater Lowell Road Runners                        (  42:33  3:32:44)
=================================================================
  1      9  Mark Reeder                       54 80    38:29
  2     37  E J Hrynowski                     51 166   41:20
  3     42  Andrew Gordon                     51 190   42:33
  4     57  Peter Lagoy                       54 219   44:24
  5     64  John Barbour                      59 241   45:58
http://www.usatf.org/Events---Calendar/2013/USATF-National-Club-Cross-Country-Championships/Results/Masters-Mens-50-Plus-Team-Scores.aspx

Manchester City Marathon Caps the Grand Prix Season

BQers Tom and Andy
Photo Courtesy of Jimmy Shelton

The Manchester Marathon was the final stop on the 2013 New England Grand Prix tour.  The GLRR runners braved a hilly course on a chilly morning and posted strong performances.

The male open team had an excellent showing, finishing 3rd and fielding five runners under 3 hours.  The male masters team also placed third, while the male seniors and male veterans teams were second and first respectively.  The women's teams were 8th (open) and 6th (masters).

For individuals, Jill Trotter (F40-44), EJ Hrynowski (M50-54), Tom Peters (M60-64), and Denny LeBlanc (M70-74) all won their USATF age groups.  Jill, EJ, and Denny also won their 10 year age groups for the marathon at large.  Several runners also netted their BQ for 2015.

For the USATF-NE series, the men's teams finished 7th (open), 4th (masters), 2nd (seniors), and 2nd (veterans).  The women's teams finished 9th (open), tied for 2nd (masters), and 4th (seniors).  EJ (3rd), Nick (2nd), Denny (1st), Kara Haas (3rd), and Liane (2nd) all placed in their USATF-NE age groups for the season.

Team Febo finish their 2nd marathon in two weeks.
Photo Courtesy of Jimmy Shelton

Also, congrats to our Iron Runners for running all seven races!
Fil Faria                
Antonio Febo              

Madeline Febo            

Jim Garcia                

E J Hrynowski              

Nicholas Kanaracus         

Denny Leblanc              

Cullen Madden              

Justin Patronick           

Thomas Peters              

James Sullivan             

Race results can be found at http://www.coolrunning.com/results/13/nh/Nov3_Manche_set1.shtml.
USATF-NE results can be found at http://usatfne.org/road/results/2013gpt.html.

A Truly Grand, Grand Prix

Nick at the start of the Manchester City Marathon.
Photo Courtesy of Jimmy Shelton.

By Nicholas Kanaracus

It came down to the last race – the Manchester City Marathon – and would Chuck show up? Would Chuck finish?

I was locked in an ongoing racing challenge with Chuck Arnold of the Green Mountain Athletic Association for first-place bragging rights in the New England Grand Prix series. I had won the first three and he won the last three. So this was it.

At the Amherst 10 Miler I edged him out by seconds, catching him in the final mile. Then at the New Bedford Half Marathon I beat him by a whopping nine minutes. He wasn’t on my radar for a while after that. At the downhill Hollis 5K Chuck got a jump on me but I caught him again in the last half mile. The Grand Prix is scored by getting points for place-of-finish and after three races, I led by five points. Images of the winner’s jacket presented at the awards dinner were floating in my head.

Now for a bit of advice. Don’t do a hard speed session then drive 250 miles to a race and expect to do well. I had just finished an exhausting (but fun) week at a running camp in Craftsbury, Vermont, drove home on Friday night and then up early for the Saturday morning race.

I knew something wasn’t right when loosening up was not happening. I had a terrible race at the Carver 5 miler, losing four points in the standings. Now the racing was getting interesting. Maybe Chuck will miss a race. After all, he has to travel all the way from Burlington, Vermont. Come to find out, he didn’t make a solo trek each time, but travelled with the club motorcoach – they sent 40 to the New Bedford Half – and slept in a hotel the night before.

After many track sessions, I was ready for the Lone Gull 10K. I had a good race. Chuck had a better one, gaining 2 more points on me. Now he was ahead by one. Two weeks later the 30K. “I’ll run my own race,” I  said to myself. A lot can happen over a long distance. Maybe he will fade if he goes out too hard. Well, he did fade but not enough and I lost another point.

Finally, the marathon. Given the small number of runners in my age group, 65-69, I could not get enough points by just beating Chuck. He would have to miss the race or not finish, and I would have a chance. The rules award five points at a minimum even if only one person competes in the category. Chuck indeed showed up and the GMAA team was rested and ready, having stayed at the Radisson Hotel,100 yards from the starting line. Chuck blew me away.

For me, the Grand Prix series achieved its goal. It provided a platform for spirited competition. It added that spark that makes running a sport and not just an activity.  Special thanks to the GLRR for encouraging our participation in the series. I can’t wait for next year.

Final Grand Prix Standings for the 65-69 Age Group.

GLRR Junior Olympics Cross Country

The Renegades ready for the Junior Olympics

By Joe Ferris

For the fourth straight year, the Greater Lowell Road Runners Youth Program qualified runners to the Junior Olympics Cross Country National Championships in San Antonio, Texas.

GLRR fielded 17 athletes for the New England Association Qualifier in Smithfield, R.I. — Makayla Paige, Riley Clark, Riley Veits (Tewksbury), Alisa Crueger-Cain (Lowell), Lily Robinson, McKenzie Clark, Devyn Veits (Tewksbury), Terryn Fraser-Mines (Tyngsboro), Sarah Cain (Andover), Mason Veits (Tewksbury), Hunter Williams (Lowell), Cameron Gondola, Joseph Balboni, Lucas Gondola (Tewksbury), Eliot Lyle (Billerica), Jack Balboni and Bobby Clark (Tewksbury).

Riley, Makayla, and Alisa enjoy Sea World.

Three athletes qualified to compete at the national championships in San Antonio, Texas. 10-year-old runner Makayla Paige competed for the first time at nationals in the girls 9-10 age group over 3K. Paige finished sixth at the Regional Qualifiers in Wappingers Falls, N.Y.. Riley Clark, 9, competed for the second time at nationals. Alisa Crueger-Cain, 12, competed in her fourth consecutive nationals. The girls finished, 110th, 204th, and 46th respectively against the best the nation had to offer.

Our first track and field meet in 2014 will be at the Reggie Lewis Center in Boston on February 9th. Anyone who has a young athlete between the ages of 7-14 that would like to be part of the 2014 program can contact the coach, Joe Ferris, at jdfhere@yahoo.com for information.

The Runner’s Wife

Coco and Ashley preparing for Boston 2013

By Coco Sullivan

For every runner there is a spouse, significant other, love interest, or whatever you will call it that endures with you every training run, 5k, marathon training cycle, track workout, club meeting… the list goes on. We clean up the stinky, salty running clothes left on the bathroom floor, clean out the gu left in your pockets, step over the running shoes left by the door and pick up the lovely snotty mittens you left on the counter. We don’t complain because there really isn’t any point, you certainly cannot tell a runner to stop running. At least that’s what I’velearned in the past 5 years.

You’re right; sometimes I don’t listen when you go on about your mile repeats or pick-ups. Waking up at 6am to drop you off at the top of Mt. Wachusett was EXACTLY how I wanted to spend my weekend. How did you know? Stumbling downstairsat 6am with my hair a mess and in PJ’s to 6 strangers in my kitchen decked out in running gear has become the norm…

Don’t forget the phone calls… “Can you pick me up? I got lost on my 20 mile run.” Like I have a choice? “Ok where should I pick you up?” “Just drive…you’ll see me.” Or when I have to pack an extra set of clothes because you are meeting me at the family BBQ so you can get in a few more miles in.

I kept my mouth shut when we I picked up your race bib for you. I never complained that you have more shoes than me ;) I’ve looked at enough marathon training plans to last me a lifetime. I’ve watched multiple marathons on TV with you andevery time I pretend like I know who that guy from Kenya is.You run in sub artic temps and never complain but when you get that little blister I listen to you complain for days. I endure the taper, although I dread it every year. You are so damn grumpy.I’ve never complained that every vacation is centered on a marathon even when you take me to grand places like a motel in Idaho...

I do this because I’ve been there on the dark days. I’ve seen yourface at mile 19 too many times. You know that one is full of disappointment and frustration that is trying to hold it together, just enough to say, “I don’t have it in me today, I just don’t.”I’ve watched that clock tick past your BQ at the finish line too many times with you just out of reach. Every second that goesby the heart sinks lower and lower.

I do this because I’ve been there on the good days. The ones where my heart is in my throat as you approach mile 19, and you look at me for a half a sec and I can tell. Today is the day, today is a really good day. I’ve hugged you at the finish line when you finally got the BQ, the PR, the sub 3 and the “holy shit my husband’s really fast Boston 2013” That feeling…It never gets old. I feel the same accomplishment you do and that’s why I do this. I want to see you do your best, to succeed, I want to see you that happy, EVERYDAY.

So runners... hug that person in your life and say thanks for being there… and thanks for putting up with my ugly feet. J