Mile BY Mile
S e p t e m b e r
2 0 1 3
I s s u e
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Upcoming
Events
 Hopkinton Relay, Sunday,
October 6
 Michael’s Run
Saturday,
October 19
 HRC Annual
Meeting & 10
Year Anniversary Party,
November 2
The HRC Club Run on April 20th became a tribute to Boston Strong. After a harrowing
week, the capture of the Boston Marathon bombers on Friday evening combined with the
efforts of Mike Kelly, Lisa English and the power of social media brought hundreds together in an amazing show of solidarity...and respect for Hopkinton as the marathon start.
A Message to 2013 Couch to 5K Graduates
Find us on Facebook!
Inside this issue:
Club News
2
Hosted Runs
3-4
New Members
5
Workout Article
6
Recipe Roundup 7
I’m a Runner
8-9
Calendar
10
YOU DID IT! You are ALL runners, Congratulations!
I found myself struggling to put into words this year how I felt about this group, your accomplishment and our Hopkinton Running Club support. You have forever changed me
through this experience just as my first group of HRC Couch to 5K runners did but in a
slightly different way. I was more nervous in the beginning this time around. Our first program was very successful and I wasn’t sure we could do it again. Our plan was to bring together non-runners or runners that have been out of the sport for a long time. Encourage,
support and motivate you while teaching you to run. We put you in the rain and the extreme heat and asked you to perform, to push out of your comfort zones and trust your
(Continued on page 6)
Mile By Mile
Page 2
Club News
From The President’s Sneakers
Many members have asked what happened to the newsletter. Well, the short answer was
that it went on hiatus for a bit. But thanks to the help from some club members we're
able to get the newsletter out again - we're planning to publish quarterly. Much has happened since the last Sneakers edition came out. The Boston Marathon tragedy, the One
Fund Run, a very successful Couch to 5K group - culminating in a great Timlin Race,
along with various Hosted Runs and other running related activities.
Summer is quickly making way for the back-to-school rush and the series of fall race
events and activities that populate September and October. The big event is our own
"Run Around Hopkinton" that is scheduled for Saturday, October 5. The race committee consists of Yesim, Cindy &
Dennis Maher, Mike Kelly, Dara, Maureen Carey, Jonathan Melzer, Frank Su, Emily Pilotte and Karen O'Neil. They
are looking for volunteers as well as participants, so please reach out to anyone on the committee (or myself) and jump
on in. It's a revised course this year and we really need help attracting some corporate sponsors. The committee is
hoping to get over 30 teams this year. So it should be bigger and better than ever if everyone pitches in.
The club continues to grow it's membership (see the list of new members who have joined since the last newsletter
came out), and we're looking for new and exciting events and activities to bring to the club. The Ning continues to be
the best way to see upcoming activities and hosted runs. Please check it out and see where you can get together to meet
new friends and run some new roads & trails.
Hope to see everyone at an upcoming run.
Fran DeYoung
Proudly Serving as President, Hopkinton Running Club
MARK YOUR CALENDARS —
NOVEMBER 2ND ANNUAL CLUB
MEETING AND MORE!
The HRC Annual Meeting will be held on November 2nd
(location TBD). We’ll be celebrating our 10th anniversary,
electing our 2014 Board and pulling our Marathon Lottery winner/alternate
names. All members are encouraged to attend!
Make this your year to get more involved in the HRC. It should be an extra special year with this year’s Boston Marathon excitement and there’s always room
for new ideas on how we can make our club better. Please submit your name for
any position to Fran DeYoung by Friday, October 25. We'll also have sign-up
sheets for other volunteer activities and events that are held throughout the
year. Please consider running for a board position or volunteering for a committee. HRC Board positions include President, Vice President, Secretary, Membership, Training, Events and Communications. GIVE IT A RUN!
Running Groups on Ning
To take full advantage of your HRC membership, use our Ning website
(www.runhopkinton.ning.com) to coordinate runs with other members. Join a group to receive
notifications and updates on start times and locations. For Ning registration questions and
instructions, contact Dara at [email protected].
Club Discounts
CrossFit Resilience
South Street, Hopkinton
10% discount
Body Restoration
Therapeutic
Massage
Main Street, Hopkinton
10% discount
Marathon Sports
Route 16, Wellesley
10% discount
PR Running
Lyman St.,
Westborough
10% discount
Mile By Mile
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Recent Hosted Runs & Events
Tumbleton Irish Coffee Run
Always a club
favorite,
Maureen and
Kieron hosted
another fabulous Irish Coffee run this
spring.
Fran & Yesim’s Kentucky Derby Hosted Run
Find us on Facebook!
On May 4th we enjoyed
a Kentury Derby run at
Fran & Yesim’s complete
with hats, mint julep
drinks and our own wagers. And down the
stretch they came!
Thank you!
One Run For Boston
One Run For Boston — a relay
from Venice Beach to the Boston
Marathon finish line came
through Hopkinton on June 30th.
HRC members joined the race for
stages going from Upton to Hopkinton and to Framingham.
Host a Run!
Hosted runs are a fun way for club members to enjoy new scenery and socialize with
friends and food following a run. Hosts receive a reimbursement of up to $25 for a
breakfast run and $50 for a late afternoon or evening run. If you would like to host an
upcoming club run, please contact Mike Kelly at [email protected].
Mile By Mile
Page 4
Upcoming Hosted Runs
September 14, 7:30 a.m. Julie Feeney & Sally Stukulus/Waterfresh Farms Joint
Club Run
Enjoy local and seasonal snacks at the post run party on the second floor loft at Waterfresh Farms. We will meet in
front of the building with the option of choosing a 3, 5 or 8 mile route. Plenty of parking and we may be enjoying the
company of fellow runners from Central MA Striders.
September 28, 4 p.m. Tim, Dara and Tyler Dalmata’s Hosted Run
Routes of 3 and 5 mile routes will be offered at 4:00 PM (longer routes available upon request) followed by socializing,
appetizers and beer on the Dalmata's patio and basement bar.
Upcoming Races:
Join us on Sunday, October 6th at 8:30 a.m.. The Marathon Relay is an HRC created amazing event that brings teams together for a lot of fun, a little running and a great cause. All
proceeds are donated in memory or Tyler J. Lary to support youth fitness initiatives in the
area. Please make plans to register a team or volunteer — or both! New this year….the
course will begin and end at the Hopkinton YMCA facility which is one of our key beneficiaries and a great partner in this event. If you would like to volunteer or know of possible sponsors, please contact Mike Kelly or Yesim Erez. To register a team, visit
www.hopkintonrelay.com.
Michael’s Run is an annual tradition to benefit
the Michael Lisnow Respite Center. It’s a wonderful day with many participants from the staff,
members and families of the Respite Center. We
would love to see a big HRC participation in this
event this year. Join us! You can get more information or register at
www.hopkintonrespite.com/html/michaelsrun.html
Mile By Mile
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WELCOME TO OUR NEW MEMBERS! We are so so glad you are part of the HRC family
Penelope
Eric
Josephine
Steve
Maureen
Todd
Heidi
Norma
Rebecca
Chris
Patty
Jeanne
Darlene
Sohail
Danielle
John
Kathleen
Tim
Jill
Joanna
Patricia
Katya
Maureen
Joe
Margaret
Christine
Joe
Ellen
David
Jennifer
Cynthia
Jane
Melissa
Michelle
Jason
Jeff
Beth
Mary Kay
Scott
Mary
Jeff
Cathy
Rachael
Anna
Alice
Rose
Allen
Ayala
Banigo
Beck
Belger
Benjamin
Bertram
Bohrer
Brosnan
Brumbach
Bryant
Burhoe
Carter
Cheema
Compton
Condon
Culler
Dalmata
Davan
DeMartino
DiBiaso
Divari
Donovan
Driscoll
Driscoll
Dyan
Efter
Fanning
Fay
Fischer
Franca
Gentile
Gentile
Glassburn
Goldner
Goodnough
Grimes
Gronemeyer
Henderson
Horrigan
Howard
Howe
Howe
Ivanov
Joyce
Judge
Bellingham
Milford
Marlborough
Hopkinton
Hopkinton
Concord
Hopkinton
Framingham
Milford
Holliston
Hopkinton
Holliston
Hopkinton
Ashland
Uxbridge
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Ashland
Ashland
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Southborough
Hopkinton
Franklin
Hopkinton
Northbridge
Northbridge
Hopkinton
Hopkinton
Hopkinton
North Attleboro
Hopkinton
Upton
Holliston
Milford
Hopkinton
Uxbridge
Hopkinton
Millis
Holliston
Tillie
Karen
Michelle
Jennifer
Adam
Michelle
Kimberly
Paul
Jessica
Audra
Jon
Dody
Anne
Joanna
Richard
Karen
Iqbal
Lea
Nate
Marla
Mark
Kristen
Graham
Linda
Susan
Sara
Galit
Jon
Jessica
Gail
David
Drew
Nancy
Elizabeth
Donnalee
Maria
Manya
Heather
Brenda
Meg
Pam
Donna
Judy
Oziem
Heather
MattElena
Kalaora
Katz
Kennis
Kimball
King
Kinsella
Knight
Kondrat
Kondrat
Krupp
Lurie
MacPherson
Mattina
Meek
Michalewich
Mistretta
Mutabanna
Oppedisano
Oram
Oram
Pantazes
Pedroli
Pettengill
Phelps
Pittman
Regan
Reuveni
Ricketson
Rombough
Ryan
Sampson
Schlussel
Schlussel
Schuster
Shain
Silva
Stanciu
Strother
Sullivan
Taggart
Thomas
Wice
Wolfe
Yilmaz
York
Zaccharino
Hopkinton
Westborough
Milford
Hopkinton
Hopkinton
Milford
Franklin
Ashland
Ashland
Westborough
Grafton
Hopkinton
Hopkinton
Hopkinton
Somerset
Watertown
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Shrewsbury
Milford
Holliston
Hopkinton
Holliston
Grafton
Hopkinton
Ashland
Hopkinton
Hopkinton
Hopkinton
Milford
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Hopkinton
Ashland
Hopkinton
Hopkinton
Hopkinton
Milford
Mile By Mile
Page 6
trainers. We had many seasoned club runners and graduates from last year’s
Couch to 5K program who came out to encourage and support you. This was all
different for me but in a wonderful way. To see people from last year’s program
excited and willing to give of themselves and their time to help others succeed.
They were the best possible group to support you because a year earlier THEY
WERE YOU!! Nervous, frightened and wondering if they would really be able to
run a 5K race.
This year I was reminded that:

You can put together a group of perfect strangers and turn them into
a team

If you give people the tools and they want to succeed they will

The human spirit is alive and well in all of us!
Running is something you do for your body and mind, for yourself. It’s all yours, the individual sport that
you have learned to enjoy with each other. Take it with you everywhere you go! Continue to buddy up. Enjoy the club and hosted runs. Connect on Thursday nights at Cornell’s or on Tuesday mornings for speed
work. Also, don’t forget to join the ‘Casual Runners’ group on the Ning. Wayde Marshall is the coordinator
for this group. It’s your club so please come and enjoy it. Keep running and never forget that your body will
do ANYTHING you set your mind to!!
Be Strong, Be Healthy, Be Well,
Erin
_____________________________________________
How Long Before You Benefit From A Running Workout
(excerpt from Runnersconnect.net blog)
http://runnersconnect.net/coach-corner/how-long-before-you-benefit-from-a-workout/
While there is no universal and simple answer to this question, if we take the time to breakdown all the factors that
affect workout absorption, you can extrapolate a fairly accurate estimation of how long it will take to benefit from each
type of workout on your training schedule.
Speed development
Speed development workouts target the nervous system and are designed to develop the communication between your brain and your muscles. More importantly, improvements to the nervous system allow your brain to
activate a greater percentage of muscle fibers and fire them more forcefully. Examples of speed development
workouts include explosive hill sprints, in-and-out 150′s, or 200m repeats with full recovery – the type of stuff you
see sprinters do on the track. Luckily, you can reap the benefits from a speed workout very quickly – within
a day or two. The nervous system responds quickly to new stimuli because the growth and recovery cycle is
very short .
VO2max and hill work
VO2max and hill workouts are designed to develop your anaerobic capacity, or your ability to withstand a large
amount of oxygen debt, and your muscular system. It takes anywhere from 10-14 days to realize the full benefit from an anaerobic capacity workout.You should also note that because of the demanding nature of these
workouts, you may actually feel like you’ve “lost fitness” for 7-8 days after these workouts. We all know running
the day after an intense session of 400′s can be difficult, but the performance loss will carry through for a few
extra days, so be wary.
(cont’d on the next page)
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Mile By Mile
How long before you benefit from a running workout
Threshold runs
Threshold runs, tempo runs, and marathon pace runs are designed to train your body to increase its ability to reconvert lactate back into energy. In general, these types of workouts are taxing, but they aren’t slug fests like a
VO2 max workout might be. Therefore, the recovery cycle after a tempo run is faster, which enables you to reap
the benefits from the workout within 7-10 days.
Long runs
Finally, the goal of a long run is to build-up your aerobic system. Primarily, this is accomplished by increasing the
number and size of the mitochondria in your muscle fibers, increasing the number of capillaries, and increasing
the myoglobin content of your muscle fibers. While these improvements to the aerobic system are great for longterm development, you don’t often “feel” the benefit from them right away. It can take 4 to 6 weeks to notice
changes in your aerobic ability and for the actual training effect being felt.
Workout Type
Intensity/Difficulty
When You’ll See The
Benefits
Speed
Hard or Medium
1-3 days
VO2 Max/Hills
Hard
Medium
12-15 days
9—11 days
Threshold
Hard
Medium
10 –12 days
7—10 days
Long Run
Hard or Medium
4—6 weeks
Recipe Roundup
Moroccan Chickpea and Vegetable Stew
Submitted by Dara Dalmata
1 T vegetable oil
2 cups cubed zucchini
1 cup chopped onion
½ cup chopped carrot
1 T minced garlic
1 cup fat-free, less-sodium chicken broth
2 T raisins
1¼ tsp ground ginger
1¼ tsp ground cumin
¾ tsp ground coriander
½ tsp salt
¼ tsp ground cinnamon
¼ tsp black pepper
2 (15.5 oz) cans chickpeas, drained
1 (14.5 oz) can stewed tomatoes, undrained
1½ cups water
1 cup uncooked couscous
You can easily make
this recipe vegetarian
by using vegetable
broth. The original
recipe calls for just
one can of stewed
tomatoes but I often add another can that has been
drained.
Heat oil in a large nonstick skillet over medium-high heat.
Add zucchini, onion, carrot, and garlic; sauté 5 minutes.
Stir in broth through tomatoes); bring to a boil. Cover,
reduce heat, and simmer 8 minutes or until tender, stirring occasionally. While the chickpea mixture simmers,
bring water to a boil in a medium saucepan; gradually stir
in couscous. Remove from heat, cover and let stand 5
minutes. Fluff with a fork. Serve the stew over couscous.
6 servings; 344 calories per serving.
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Mile By Mile
I’ M A R UNNER
Name Drew Schlussel
Age: 45
Occupation: Product Manager, High Tech
Spouse: Nancy
I blame my wonderful wife for getting me started with running. After watching me sit on the couch month after month,
year after year after we moved here from Colorado, she said enough was enough and told me that she was signing me
up for the Couch to 5K program with the running club. I guess wearing a groove in the floor from the couch to the kitchen did not qualify as exercise. I’d tried running for exercise a few times before, but never with any lasting results or long
term commitment. I always hurt myself, stopped running to heal, and never started again. It didn’t hurt that a few of her
friends were going to do the C25K club too, so there would be witnesses if I didn’t show up or slacked off.
All it took was the first meeting and I was pretty well hooked. Ok, that’s a lie. The first meeting was cold, wet, and windy,
and I was wondering what the heck my wife had signed me up for. I could barely make it a few hundred yards before my
heart was pounding and my lungs were burning. Then the C25K volunteers swooped in and helped me get around the
track a few more times. I was blown away that other folks would take the time to help me get exercise, to help me stay
motivated. I managed to get in couple of miles and I felt good about what I’d accomplished. I almost looked forward to
the next meeting a week later. I knew I could do better and if I didn’t take this opportunity to make a change I’d be missing out in a big way. I had no idea how big a deal that first day at the track would be.
I kept going with running for my family and myself. After I got home from the first session at the track my kids, who already got their allowance that week, told me how proud of me they were. My wife, after talking with her friends, confirmed that I did go to the track and not just to Starbucks, so she was happy too. My legs weren’t too sore, thanks to the
good instructions on stretching, so I hoped this would stick. After a few runs I experienced what I now know to be
“runner’s high” and I liked it. I liked it a lot. I felt like I could run all day, but knew that there’d be a price to pay if I tried to
really do that. I got a taste of what running could do for me and I resolved to keep going. I’m hooked.
At one point I did have some pain in my hamstring, but I went to a physical therapist with the explicit instruction “Don’t
tell me to stop running. If you say I have to stop you’re fired!” Not the best way to start a relationship with someone
who’s supposed to help you heal, but I needed to be very clear that stopping was not an option. Thankfully the PT
laughed and assured me that he could help me keep running and stay running, if that’s what I really wanted.
Running has taught me not to give up. Ever. I sincerely mean that. When I look back at previous half-hearted attempts
to exercise and eat better, I feel so good about what I’ve accomplished and what I still aspire to do. Even when I wake
up and wonder why in the world I need to go running, I just tell myself “take the first step, the rest is easy, you won’t re-
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Mile By Mile
gret it”. It works every time. One step leads to the next,
and soon I’m outside my house and heading to the park.
I’ve yet to go for a run that I regret.
“Running has taught
me not to give up.
Ever. I sincerely
mean that.”
When I started the C25K program, my goal was to finish
the 5K. That’s it, just finish. As the race got closer, I
upped my goal and set a time I wanted to beat. I beat it. I
was SO psyched! That lit a fire. I think of races as dessert for training. I’ve also got my sights set on a 10K in
Boston this fall and I’m contemplating what it would take
to run a half marathon next year. I’m slowly increasing
my weekly mileage, so I think I have a shot. I still get that
“high” just when I’m almost done with my workout, so I’m
pretty confident that I can go a little further. As for a marathon, I really don’t know right now. I doubt I can qualify
for Boston, I’m just too slow. That said, if an opportunity came along, I’d seriously consider it. It’s the Boston Marathon.
Who runs and doesn’t imagine the thrill of victory crossing the finish line in Boston.
I encourage my kids to run, and there’s no money involved. Ok, that’s a lie too. I took them both to PR Running and got
them outfitted with running shoes so they wouldn’t have any excuses. I got my daughter an entire running outfit too.
They don’t run with me a lot, but every once in a while they say “Can I run with you?” and the answer is always “Yes!”. I
really hope to inspire my kids to stay more active as they get older. They swim and ski, so I’m not worried that they’re
completely inactive, I just want them to know that exercise is important throughout their entire lives.
I live very close to Hopkinton State Park, so close that I consider it my back yard. I like to run there, early in the morning, because there are no cars in the park until 7:30am. I run anywhere I want, mostly down the middle of the road. The
hills were killer when I first started running in the park. I started out by walking into the park and then I would run after
getting to a slightly level spot on the road. When I got to a hill I’d run up as far as I could and then walk to the top if my
heart was pounding out of my chest. It took a few months, but I got stronger and then I was able to run into the park
and keep running, hills and all. My favorite part of the park is the dam. It feels so great to run across that stretch,
watching the sunrise or seeing some of the local triathletes bandit swimming the length of the lake. I rarely see more
than one or two other runners in the park, so there plenty of room for more folks.
Depending on what I want to do I’ll either listen to a live stream of NPR’s Morning Edition or rock out with Van Halen,
The Black Keys, The Clash, or Cheap Trick. I found this great app for the iPhone called Tempo Run. It helps you find
music with a tempo that matches the speed you want to run. I do tend to look for songs with “run” in the title. Some of
my favorites are “Run Right Back” by the Black Keys, “Runnin’ with the Devil” by Van Halen, and “Running To Stand
Still” by U2.
Absolutely I do feel like a runner. I even dress like a runner now. To me running is a state of mind and a shared experience. Only runners can really appreciate what other runners do and why they do it. When I see other runners out on
the road I wave, I smile, and think “I wonder if their significant other thinks they’re at Starbucks too?” Great fun to be
part of the tribe now…
”You were born to run. Maybe not that fast, maybe not that far,
maybe not as efficiently as others. But to get up and move, to fire up
that entire energy-producing, oxygen-delivering, bone-strengthening
process we call running.”
Florence Griffith-Joyner
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Mile By Mile
HRC Board of Directors 2013
President
Vice President
Secretary
Treasurer
Membership
Training
Events
Communications
Fran DeYoung
Lisa English
Tara Henrichon
Wayde Marshall
Dara Dalmata
Erin Mahoney
Liz Ricketson
Mike Kelly
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
September 2013
Sun
Mon
Go to the Ning website for specific
dates and times for running groups.
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
6
7
8 Title 9 Tri
9
10
11
12
13 Reach The 14
Live 4 Evan 5K
7:30AM Club Run
Waterfresh
Farm Hosted
Run
Beach
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
7:30AM
7:30AM Club
Run 4 p.m.
Dalmata
Hosted Run
October 2013
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
7:30AM Club
Run
6 Hopkinton
7
8
9
10
11
12
13 BAA Half
14 Tufts 10K
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
Relay
7:30AM
Club Run
Michael’s Run
7:30AM Club
7:30AM
Club Run