Kiwanis Kingston Classic

Start getting ready now for the 2022 Kingston Classic by participating in the ORC's 10 weeks of "breakfast" runs.

My latest column: Winter is the best time of year for runners' 'base' training (photos are of Luca Maneri a Kingston High senior and Clara Flores Reininger a Su...ny New Paltz senior- the overall winners of the 2021 Kingston Turkey Trot) Freeman running columnist Steve Schallenkamp On November 28, we had our first snowfall, and many people commented on how beautiful it was, but you could tell that they did not enjoy the other aspects of winter in the Northeast. There are evolutionary and biological reasons why the human-animal wants to "hibernate," but there are many reasons for a runner not to succumb to this instinct. Therefore, rather than avoiding running outside in the winter, we should embrace this time of the year. Every coaching and training program extols the need to establish a "base" for successful running. The base is your foundation. Everything else fails without a strong base and often leads to injury and frustration. The winter is the best time of the year for base training. There are few races, and the cold temperatures limit what kind of workouts you can do. It is a rare day when you are not warm after 10 minutes of jogging and can comfortably run as many miles as you want. In addition, in winter, you don't have to deal with the debilitating effects of heat that makes long runs miserable. It is the perfect time of the year to practice what Arthur Lydiard popularized as long, slow distance training (LSD). LSD training is the key to your aerobic system and endurance. After college, I wound up taking a break from running. When I restarted in 1979, I would run hard nearly every day. When I raced, I barely went faster than my daily running. I internalized this as a failure of will. I just wasn't willing to "hurt" as much as the people finishing ahead of me. In reality, all I was doing was getting myself comfortable with fatigue without recognizing it as fatigue. My daily miles were not building me up; they were tearing me down. It felt good to run hard, but too much hard running was counter-productive. In the winter of 1982, two friends from the Mid Hudson Road Runners, Pete Upson and Ed Erichson were getting ready to run the Boston Marathon. I did a lot of my running with them. It was at a slower pace than my usual running. They would joke how nice it must be to run such easy miles and constantly talk. When spring came along, I added in some interval work and had a quantum leap in performance. Running is an all-year activity. Different times of the year should be used for different training purposes. Wintertime is the perfect time for building your mileage and establishing your base for the rest of the year. Many people suffer from seasonal affective disorder, or SAD. The lack of sunlight and Vitamin D, combined with being stuck indoors, can make us feel depressed and low-energy. In addition, the warm, dry air in our workplaces and homes can dry out our respiratory system and make us more susceptible to illness. On the other hand, getting outside in the winter can be invigorating and combat the negativity of cabin fever. Breathing fresh air strengthens our immune systems. The fresh air and oxygen kill bacteria and fuel the cells that help fight off viruses and other invaders. Biologically, it is natural for us to put on winter weight. Running in the cold makes your body burn more calories than in warm weather running. It boosts your metabolism for hours after running. If you use the winter to get in long slow distance runs, you won't have any winter weight to lose. You will be ready to ramp up your training when spring comes. With the advent of yaktraxs and microspikes, you can safely run on snow and even ice. This kind of footing is more challenging and can help you work on balance and strength, as it works different muscle groups and your core. When you step outside into the dreaded cold and wind and then have to struggle with the ice and snow but still get in your run, it makes you feel like a warrior. It teaches you to overcome adversity, making you a better runner. A few tips to make winter running more comfortable: Invest in good gear. I like mittens with a Gore-Tex lining. Get a warm hat that you can pull down below your ears. You can purchase running shoes with a Gore-Tex lining that helps keep your feet dry in slushy, wet conditions. Finally, remember to dress in layers. Layering is the key to staying comfortable and warm. There are three kinds of layers for runners: a base layer of moisture-wicking material, a looser second layer to create an air pocket that your body heat keeps warm. Then an outer layer that is wind and rain resistant. Another tip is on extremely windy or cold days, make your running routes smaller loops so that if you ever think you are getting into trouble, you are always close to home or your car. Run into the wind on your way out and have the wind at your back for the return. If you have a hard time motivating yourself to run in the cold weather, consider joining one of the area running clubs. Running with others is a great way to make yourself accountable and make running a fun social activity. In Ulster County, there are the Onteora Runners Club, the Shawangunk Runners, and the Keegan Army. In Dutchess County, there are the Mid-Hudson Road Runners and the Eastern Dutchess Road Runners. In Orange County, check out the Orange Runners Club. It was gratifying to see that area Turkey Trots bounced back nicely from the pandemic year of 2020. Gathering limits were lifted in mid-June, but many races have had smaller participation numbers than in 2019. The Kingston Turkey Trot, hosted by the Junior League of Kingston, had approximately 600 registrants. Thanksgiving morning seemed cold, and that kept some people away. However, halfway through the run, I took off my hat and gloves. Many people don't realize how quickly you warm up when running. The experts advise runners to dress as if the air temperature is 15-20 degrees warmer. In reality, you want to feel a bit chilled before warming up. The Turkey Trot is a tour of Uptown Kingston, running from Dietz Stadium to Greenkill Avenue and then finishing back up at Forsyth Park. The run is fun for most participants, but with prizes going to the top three men and women, spirited racing is going on upfront. There is a clock at the finish line to challenge yourself and maybe run a personal best for everyone else. I found myself chasing familiar faces and finished ahead of a few and behind others. It was a good hard effort. Kingston High School senior Luca Maneri and 2019 champion Clara Flores Reininger were the winners. Reininger ran for Onteora High School and SUNY New Paltz. She is finishing up her senior year of college. From all the chatter before the race and at the finish line, you could sense that people really appreciated that the run could happen after being canceled in 2020. Co-Race Organizer Kristy Canavan-Nissen reported, "The Junior League of Kingston held its 9th annual Turkey Trot on Thanksgiving morning. The JLK had about 600 runners/walkers sign up for the 5k and 2-mile event. Participants could run in person or virtually at their own time and location. The Junior League of Kingston was celebrating its 100th anniversary of community service and used this fundraiser for a project they are working on with the Mentor Me Program in Ulster County. Monies raised from this event will be used to make blanket boxes and kits for youth in our community who are homeless or who need necessities such as blankets, clothes, toiletries, food, and first aid supplies. Approximately $8,000 was raised from this event." The Ferncliff Forest Turkey Trot in Rhinebeck, held in person in 2020, more than doubled its turnout this year. This year, the 5k run had 589 finishers. The race is a fundraiser for the Ferncliff Forest Preserve. The overall winners were Charles Canero III at 17:25 and Lucy Brash at 19:12. The race was run in waves (groups), going off every five minutes. While this format certainly reduced crowding, it also reduced the head-to-head racing competition. Runners were scored by chip timing regardless of when they started. For example, the 6th and 7th place finishers were separated by 1/10 of a second but finished 20 minutes apart and never saw each other on the course. The overall 3rd place finisher, Joseph Hagerty, ran 18:21 by chip time and came in at 40:51 by gun time. The Mid-Hudson Road Runners Annual Turkey Trot had 1,039 finishers spread out over four races. The largest race of the day was the five-miler, with 501 finishers. The overall winners were Jonathan Zavala (28:01) and Oliva Beltrani (31:30). The two-mile run had 350 finishers, and the winners were Jordan Planck (13:00) and Sadie Krueger (14:10). The children's one-mile had an impressive 127 participants. The winners were Nischal Grabe (6:04) for the boys and O. Stout (6:25) for the girls. The longest race of the day, the 25K (15.5 miles), was won by Hopewell Junction's Patrick Cullen in an impressive 1:29:25, a 5:45-per-mile pace. Cullen won the race by more than 16 minutes. Kingston's Mendy Gallo was the women's winner in 2:06:58. People can still sign up for the Virtual Reindeer Ramble 5K, which ends on December 12. Contact the YMCA of Kingston and Ulster County for information. Circle your calendar for the Onteora Runners Club legendary Viking Run (6 miles) on December 26 in Rosendale. For information and to register, visit the website. Steve Schallenkamp has been active in area running circles since 1966 as a runner, race director, volunteer, and coach. He is a member of the Onteora Runners Club and president of the Shawangunk Runners Club.

I just love this picture of Diana during the 2019 race. Sign up now for the Viking Run on 12/26 in Rosendale.- It is a fun and challenging 6 miler. At $10 it is... affordable for all. There are overall and age groups awards in 10 year age groups, finishers medals for all. Refreshments and a free participant raffle. There will be day of registration for $15 but signing up early saves you money and makes it easier for the organizers. https://www.zippyreg.com/online_reg/index.php?e=1607 See more

My latest column: (Photo is a portion of the After The Leaves/Josh Feldt Half Marathon at the Minnewaska State Park Preserve) November is upon us and the holida...ys are right around the corner. The first big holiday is Thanksgiving on Thursday, November 25. Thanksgiving Day is the biggest running day of the year. Every area has turkey trots, both large and small. A typical Thanksgiving Day meal amounts to around 3,000 calories, and running helps take away that guilty feeling from having that extra piece of pie. Annually, more than one million people enter Thanksgiving Day Turkey Trots. They are among the oldest and biggest races of the year. The oldest turkey trot in the country started in Buffalo in 1896. June 2 is officially National Running Day, but in reality, Thanksgiving Day is the most popular day of the year for running. One of the biggest is in Troy, N.Y., just one hour north of Kingston. This event that now has a 5k and 10k run started in 1916. The first running had six runners. The event now boasts more than 7000 people. The Troy Turkey Trot is the 12th oldest race in the country. For Greene and Columbia County readers, it is even closer. For more information, visit the website: https://troyturkeytrot.com/. Locally, I have information on five Turkey Trots in Ulster, Dutchess, and Orange Counties. * The Junior League of Kingston organizes a 5k and a 2-mile event. They both start together from Dietz Stadium and finish near the zoo in Forsyth Park. The races are considered a fun run, but in the 5k, the top three men and women receive awards. The event uses a mostly flat route that includes Lucas Ave., Green St., John St., Fair St., and then back up Wall St., to North Front St., and back to Forsyth Park. There is a clock at the finish for everyone to see their race time. It is a large event with approximately 500-600 people, but not overwhelming. It has a great community feel and energy to it. The entry fee is a modest $15. The day of registration begins at 8 am, with the race taking off at 9 am. For all information, visit the website: https://kingston.jl.org/turkey-trot/. * The Family of New Paltz 18th Annual Turkey Trot 5K has gone virtual for 2021. Participants have from Nov. 1-30 to run the actual course in New Paltz or run the 5K distance anywhere. The Turkey Trot is an essential fundraiser for the services Family of New Paltz provides to those in need. For all information, visit https://www.newpaltzturkeytrot.com/. * In Dutchess County, there are two popular events. The Mid Hudson Road Runners Club puts on the oldest one. This event has four distances: 1 mile for kids, a 2 mile, 5 mile, and a 25k (15.5 miles). The 25k used to be the big event, but now the five-miler is the most popular. The Mid Hudson Turkey Trot often exceeds 1000 people. The 25k is a tough challenge as it goes up and down throughout the 15.5 miles. The five-miler is flat with a climb to the turnaround and then back down to the finish. All the races start and finish at Arlington High School on Route 55 east of Poughkeepsie. The first 1,000 participants receive a 2021 custom Turkey Trot Pom Pom hat. For all information and to register, visit: https://runsignup.com//MidHudsonRoadRunnersClubAnnualTurke. * Another Turkey Trot that has grown in popularity is in Rhinebeck. The Ferncliff Forest 5K starts at Astor Drive and Montgomery Street near the Northern Dutchess Hospital. Then, the race heads out on Mt. Rutsen Road and turns around at Ferncliff Forest. The course is gently rolling. For some runners, an attractive feature of this race is its 8 am early start time. The race has six waves, with each wave taking off every 5 minutes. For all information, visit the website: https://runsignup.com//Rhinebe/FerncliffForest5kTurkeyTrot. Down in Orange County, I'm aware of two Turkey Trots. On Thanksgiving Day in Middletown is the Wallkill East Rotary Turkey Trot 5K, and on Saturday 11/27 is the Smith Clove Park Turkey Trot 5K in Monroe. For information on both of these races, visit the Orange Runners Club website at https://www.orangerunnersclub.org/. All of these Turkey Trots are a great way to celebrate the holiday with family and friends and an excellent way to get your appetite up for the feast later in the day. Two traditional December races in Ulster County are taking different approaches to the ongoing COVID-19 pandemic and reflect society's continuing confusion and ambivalence towards the pandemic. The 38th Annual Reindeer Ramble 5K Run/Walk, presented by the Kingston YMCA, has gone virtual for 2021. Participants will have from 11/28-12/12 to run the traditional course in the neighborhoods near the YMCA or run the distance anywhere. The event will also have a five-person Santapede costume contest. All registrants will receive a long-sleeve t-shirt, and the first 75 entrants will receive a reindeer ornament. Entry fees are $15 for adults and $10 for students. For more information, visit the website: https://ymcaulster.org/38th-annual-ymca-virtual-reindeer-r/. All proceeds benefit the Y's Strong Kids Scholarship Fund. The Onteora Runners Club Viking Run is an in-person race on Sunday, 12/26. This 6-mile run tackles the infamous Mountain Rd. in Rosendale. This out and back race from Rosendale to High Falls is rumored to be "uphill both ways." The race takes off from Saint Peter's Church at 1 pm. Online registration is only $10, and all registrants will receive a finisher's gift. In addition, there will be awards in all standard ten-year age groups and refreshments for all. All information and online registration are available at https://www.zippyreg.com/online_reg/index.php?e=1607. The day of registration is $15 and begins at 11:30 am at Saint Peter's Parish Hall (formerly St. Peter's School) on Keator Avenue. Local Workouts Currently, small group runs and workouts are happening weekly. In Kingston, there are three weekly meetups. On Mondays from Dietz Memorial Stadium, there is a group called Moderate Mondays. This run is an easy recovery run. The group meets in the side parking lot of the stadium at 5:30 pm. The run is generally in the five-mile range, with options to make it longer or shorter. The group uses various routes throughout the city of Kingston and the neighboring town of Ulster. At this time of year, please wear a reflective vest and a headlamp. For more information, email Diana Karron at or visit the Onteora Runners Club Facebook page. On Wednesday evening, I conduct a tempo-paced workout at Dietz Memorial Stadium. We meet at 6 pm to warm up, and at 6:20 pm, we start the faster running. The intervals are by time, so everyone starts together, gets the same amount of recovery, and finishes together. What varies is the pace and distance each runner covers. To a degree, this creates some individualization. These workouts are open to everyone; please don't be intimidated. Come and check out a session. You will find someone who runs your pace. For more information, please email me at . Every Sunday at Keegan Ales on St. James Street in Kingston, Keegan Army hosts two 5K runs. At 10:15 am, a group sets out and runs a Midtown 5K. Then, at 11:00 am, a group takes off and runs an Uptown 5K. Come for one or both 5Ks. At the 11 am start some people walk the course. Race Recap On Sunday, November 14, after a three-year absence, the After The Leaves/Josh Feldt Half Marathon returned to the Minnewaska State Park Preserve. In 2018 and 2019, construction at the park necessitated a move to the Mohonk Preserve. In 2020 the pandemic led to the race being canceled. This year the construction of the Visitor's Center where the race used to start meant a move to a picnic area on the east side of the lake. While the move meant more of a hike to get to the start area, it did keep us away from the commotion of all the people around the new Visitor's Center and parking lots. I like the secluded and exclusive feel the new area provided us. Two hundred and forty-nine runners took off from the picnic area and ran a challenging course that took them around both Lake Minnewaska and Lake Awosting and up and over the Shawangunk Ridge. This year the racecourse was made even more difficult with the east side of Awosting Lake being flooded. Quite a few runners remarked that the course is arduous, but its beauty was well worth it. The top three men were Brad Barket, a recent transplant from New Jersey to New Paltz. Barket ran 1:21:49 and was followed by Trey Hotaling, a recent graduate of SUNY New Paltz (1:24:47) and veteran Dutchess County runner Jeff Conston (1:27:18). Interestingly, this was the 58 year old first ever half marathon. The first overall woman was Washingtopnville's Jacqueline Abbannat in 1:37:52. Taking second and third were Rebeca Roper-Eckstein (1:40:28) and Kelly Virkler from Altamont, NY, in 1:41:01. A nice aspect of this race is that it gets a mix of local runners and people from out of the area. Entrants came from 6 states, 36 counties, and 122 communities. It takes an excellent race to win an overall or age group award. I want to thank the park management and employees for doing everything possible to make our run successful. They do a lot that no one sees! Do yourself a favor and run one of the areas Turkey Trots and enjoy the holiday!

RUNNING- Don't Be In A Hurry To Get There (Photo is a picture of the watercolor painted by Rona Maynard as awards for the Morning Star Run for Shelter 5K) Trad...itionally the fall is the marathon season of the year. With the Boston Marathon held in October this year, this seemed especially true. All of the major marathons occurred between September and November. Why the fall? There are two primary reasons: one, the weather is conducive for long-distance running. Heat and humidity are not significant factors. Ideal temperatures for marathoning are from the mid-40s to mid-50s. The fall is when you consistently get those kinds of temperatures. Another reason is that it is late enough in the year that you can get into tip-top shape. Many of us find it hard to get in the higher mileage needed for a marathon during the winter. It is challenging to get your training done between the cold, snow, and especially the lack of daylight. With a fall marathon, you have all of the spring and summer to get ready. Training through the summer makes the coolness of autumn feel like a godsend. Summer running toughens you for your fall marathon. During the first running boom of the 1980s and 1990s, the 10K (kilometer) was the prestige race. When someone wanted to ascertain what kind of runner you were, they would ask what your 10K was. The 10K (6.2 miles) is a tough race to run hard, but you can run one frequently. The nice thing about training for the 10K is that it is perfect for getting you ready to run any distance race. 10K training gives you a base of fitness that can easily be modified to run shorter or longer races. The marathon has always been a goal for runners. Having to qualify for the Boston Marathon gives it a special mystique. During the first running boom, it was recommended to run at most one marathon a year and, under exceptional circumstances, maybe two. People were often advised to run their first marathon for experience before becoming time conscious. However, nearly every runner I knew had a time goal. The goal was to get to the finish line as fast as they could. It wasn’t about crossing the finish line; it was about conquering the distance. It is interesting that today the 10K is not very popular and often hard to find. In events that give you the option between the 5K and the 10K, the 5K gets many more entrants. It is not unusual for someone to finish their first 5K, and before you know it, they want to run a half-marathon (13.1 miles), which is seen as a stepping stone to the bucket list item of completing a marathon. While watching a news report on today’s New York City Marathon, an official remarked that this year’s marathon had a lot of firsttime marathoners. These were new runners who began to run when the pandemic deepened. While on the surface this seems great, I think it points out a disturbing and disheartening trend in the running world. I hear and read about way too many people who get hurt from running or push through nagging injuries in their quest to become a marathoner. On social media and in casual conversation, I hear about how hard running is and how much discomfort or pain people experience. During the first running boom, this was uncommon. I would often say that 95 percent of my running felt good. This enjoyment of running is why it was easy to get out there every day. Runners would talk about the runner’s high. Why the change? In my opinion, it is because the goal of becoming a marathoner or crossing that finish line has become too paramount. Being an excellent 10K runner or training for a cross country or track season doesn’t get the recognition it once did. By the time I ran my first marathon, I had run for years. I had raced hard in many races. I had raced 800s, miles, 5Ks, 10Ks, 15Ks, half-marathons, 25Ks, and 30Ks. By the time I began to train for my first marathon, I was a seasoned runner. In a sense, all the running I did in high school, college, and throughout my 20s prepared me to run the marathon. When I toed the start line of the Prevention Marathon in Allentown, Pennsylvania, in 1982, not only was my mind ready, but more importantly, my body was ready. Unfortunately, I did not run smart in that first marathon. I made the novice mistake of running the first 20 miles too hard. I labored over the last 10K and ran 3:12. Struggling over the last 10K only whetted my appetite to run smarter. In my second marathon, I ran 2:46 and qualified for Boston. For a while, I would run a marathon every few years in my quest to get closer to 2:35 (sub 6-minute pace). When I turned 40, I got into coaching and realized I didn’t have the time to train for marathons. It was at this time I rediscovered my desire to race the mile. The whole point of detailing part of my running history was to shed some light on why many runners get hurt today or describe running as difficult. The answer is pretty simple. Too many runners in the new running boom (post-2000) are rushing the process of becoming a runner. In the rush or craze to become a marathoner or ultramarathoner, they never become a seasoned runner. By rushing the process, people set their bodies up for failure. Too much stress too soon results in the body breaking down and forces the individual to have to push through, meaning enduring pain and risking the onset of chronic injuries. For others, it means accepting the goal of just finishing. People lose out on the journey by rushing the process, which is the essence of being a runner. I am not criticizing people. It seems part of the American psyche to push limits, set high goals, and strive to achieve them tomorrow. We still believe in the adage of no pain, no gain. Becoming a distance runner takes time and patience. It doesn’t happen overnight. People admire discipline. In running, not rushing the process takes a lot of discipline. However, with some discipline, runners can enjoy a lifetime of running. It is hard to resist the temptation of a quick high but what you gain is so worth it. In recent weeks, I was involved in volunteering at three local running events. First, the Capital to Capital 5K, organized by the Rotary Club of Kingston. The race took off from the Senate House in Kingston on October 17 and followed the route that Kingstonians traveled to safety in Hurley during the burning of Kingston by the British in 1777. This event was a hybrid race with a virtual and inperson component. The inperson race had 35 finishers, and there were 41 virtual entrants. The top three men were Travis Greaves (19:16), David Ridley (21:35), and Robert Tonner (24:44). The fastest women were Beth Allvea (23:16), Rheana Murray (23:19), and Susan Baxter (24:08). The quickest virtual runner was Zury Oates (19:10) and, for the women, Courtney Loertscher (24:29). All proceeds were donated to the Hudson Valley Center for Veteran Reintegration. On October 23, I helped Bill Maynard, a member of the Onteora Runners Club, organize the first Morning Star Run for Shelter 5K held in Kingston. Morning Star is a Kingston-based Christian fellowship focused on community service. The race had 40 in-person finishers and five virtual participants. It raised $1,300 for homeless and rehab services in Kingston. The leading men were Zury Oates (21:59), Sean Doyle (23:29), and Oren Heberle (25:46). The top three women were Rosibel Landau (23:04), Jacque Schiffer (23:10) and Sue Hoger (28:56). The racecourse traversed the hilly neighborhoods between East Chester Street, Foxhall Avenue, and Hutton Park. When looking at the results, times may seem slow, but they reflect how challenging the run was. I want to compliment Maynard on presenting an event with a fantastic community feel to it. Additionally, kudos to Rona Maynard for the beautiful watercolor paintings she created as race awards. Finally, the Ulstercorps Zombie Escape 5K took place on Halloween morning at the Williams Lake Project in Rosendale. Interestingly, while this race was seven times larger than the Morning Star race, it had a similar community vibe. Melissa Schulz, who finished third for women in the 50-59 division, wrote, First of all, amazing race on Sunday! This was my first time, but I’ll be back next year with a bunch of friends. That was probably the most fun course I’ve ever done, after 25 years of racing!! The event had 335 registrants spread out over the 5K run, the 2K hike, and the children’s 1K run. The course included a beautiful new trail along the edge of Williams Lake, a second loop that included a trip up through a ravine and then skirted the shore of the 4th Binnewater Lake. The final segment included a run through the cave which is still leftover from when the site was part of the Rosendale Cement Company. This year’s course was entirely on the Williams Lake Project’s property, and I want to thank them for 11 years of hospitality to Ulstercorps and the local running community. Race Director Beth Albright of Ulstercorps mentioned that this year’s race had the most registrants and raised the most money ($7,300) in the event’s history. In the 5K race, the fastest men were Shane Murphy (19:19), Joseph Adam Iannazzone (20:04), and 14-year-old Mason Eyler (23:04). The fastest women were Rebeccah Wassner (21:58), 13-year-old Abby Brener (26:30), and Lisa Mikolay (26:46). Be sure to catch today’s New York City Marathon on ABC-Channel 7. It will be broadcast live from 8:30 a.m. to 1:30 p.m. While the After the Leaves/Josh Feldt Half Marathon is sold out for next Sunday, I’m looking forward to seeing many of you there. Let’s hope for glorious weather to complement a beautiful setting. Steve Schallenkamp has been active in area running circles since 1966 as a runner, race director, volunteer, and coach. He is a member of the Onteora Runners Club and president of the Shawangunk Runners Club.

Running the NY, Chicago, or London marathons might be fantastic, but truthfully, not in the same league as running on the Shawangunk Ridge and around beautiful ...Lake Minnewaska and Lake Awosting. This race is on 11/14 in your own backyard. We have a max limit of 300, and we are now at 251. So sign up now before you get closed out. See more

My newest column: Steve Schallenkamp: Running can be inclusive and not an expensive pursuit (photo is Sue Baxter (left) and Laura Bell at the Rosendale Runs... Plains Run) The attention the media give to events can cause cognitive dissonance. Dissonance is tension or clash resulting from the combination of two disharmonious elements. After the killing of Ahmaud Arbery, while he was running in Georgia, considerable attention was given to the lack of participation of people of color and lower socio-economic groups in distance running in America. As a result, there has been a push to create ways to include those left out. Perhaps, because of all the major marathons winding up in the fall this year, i.e., London, Berlin, Boston, Chicago, and New York, all I've been hearing about and seeing on social media is how everyone is excited to be traveling off to do these races. Just as the Kona Hawaiian Ironman is the "holy grail" of triathlons, the world's major marathons have become the holy grail of running. But, unfortunately, flying off to these races and all the other expenses associated with them takes a ton of cash. When I became a runner in the late 1960s, distance running was a niche sport. Running was considered a "blue-collar" sport. It was inexpensive. All you needed was a good pair of running shoes. In 1972, I paid $9.95 for a pair of Onitsuka Tigers. These Tigers were "state of the art" nylon running shoes. The Onitsuka Tigers were much lighter than the leather Adidas Antelopes and Roms I had previously worn. These were the shoes of Olympians. I ran in cotton T-shirts and gym shorts. In the winter, we wore long johns. Entry fees to the few running events that existed were often $2. Compared to other sports like tennis, swimming and golf, running was accessible to everyone. To be a runner, all you had to do was step out your door. When the running boom hit in full force in the late 1970s, everything began to change. Millions of people started to run, and a running industry arose to service their "needs." New products were developed, and the price of these products was not low compared to what had existed prior. By the mid-1980s, you would hear some old-time runners complain that running had become a "yuppie" sport. Yuppie referred to young urban professionals obsessed with material gain and signs of financial success, such as BMWs. Full disclosure here, I was young in the 1980s, but I never owned a BMW. On a certain level, this commercialization of distance running has only intensified in recent decades. Running is no longer a "blue-collar" sport dominated by eccentric Irishmen. Today, if you toe the starting line of a local race, it is likely that the person standing next to you will be wearing garments, running shoes, G.P.S. watches, hydration packs, and other gear worth well over a thousand dollars. When the equipment of a sport gets expensive and when expensive trips to far-flung places become the goal of many, an unintended consequence is that your activity or sport becomes exclusionary. Expensive entry fees or high fundraising minimums make some events exclusionary and works against inclusion. As a runner who views the sport beyond my personal circumstances, I won't participate in any running event that I feel is too expensive for many people in our community, no matter how enticing or how many of my friends are doing it. I also know from personal experience that I don't need the expensive, highly marketed gear that has become commonplace. Unfortunately, many runners younger than me don't realize this. Getting back to the world's major marathons, I qualified for Boston in 1982. My first marathon was a small race that I drove to in Allentown, Pa. After running Boston; I realized that they were the same when it came to the actual running. They were equal in terms of experience and accomplishment. Boston just had more "glitz and glamour," but not more substance. Back in the spring, when the Shawangunk Runners had to decide what races we would organize for the fall, we decided to keep our October Rosendale Runs simple. We decided to keep it small and low-key, but we wanted to honor our commitment to the Onteora Runners Club 2021 Grand Prix. That decision-making process meant we would not put on the popular half marathon part of Rosendale Runs. The Rosendale Runs 4.3-mile Plains Run stepped off the starting line on Oct. 9. Eighty-three runners registered for the race. Travis Greaves of Kingston racked up his second straight win with a convincing 27:48. Taking second and third for the men were Mark Eisenhandler (29:04) and Don Thurston (29:38). Top honors for the women went to Jacque Schiffer (31:47), followed by Sue Klein (35:52), Laura Bell (35:53), and Sue Baxter (35:55). Those three competitors were separated by only 3 seconds. It looks like they had quite a battle out there, and that's what racing is all about. Also giving each other a run for their money were Tony Fletcher (31:33), Sean Doyle (31:34), Steve Schindler (31:35), and Jeff Koren (31:39). Finally, it was great seeing Bob Ryan in the race, taking 38th place in 42:11. Ryan has been a long-time supporter of area running. The youngest competitor was 10-year-old Elinor Kibbee (51:10), and the senior-most finisher was 81-year-old Patty Lee Parmalee in 53:14. The race had a $10 entry fee and raised $700 for the Rosendale Recreation Department. It had awards in all standard 10-year age groups, refreshments of bananas, brownies, and cookies. In addition, all the finishers received a commemorative Rosendale Runs canvass tote. Think of that the next time you sign up for a race costing much more. The final stop on the Onteora Runners Club Grand Prix is race No. 10, the After the Leaves Josh Feldt Half Marathon at beautiful Minnewaska State Park on Nov. 14. This race sells out, so don't procrastinate and sign up now. I want to direct people toward a new race in Kingston. If a small, low-key, grassroots running event sounds appealing to you, this race promises to be a great run. The Morning Star 5K will take off from the former Good Shepherd Christian School on East Chester Street on Oct. 23. The course is a challenging loop through the Kingston neighborhoods between Clifton and Foxhall avenues. It includes two trips through Hutton Park on Grant Street. I've lived in Kingston most of my life, and I find that many people are not familiar with this residential area that I call "North Kingston." All proceeds of this event benefit homeless and rehab services in Kingston. In past columns, I detailed the tremendous demographic changes in the running community over the last 50 years. I chronicled how distance running went from mainly young men to one encompassing all age groups and often races having more women than men. The changes have been productive as more and more people have been introduced to a sport with so many positive social and health benefits. Recently, while participating in area races and perusing race results, I've seen an alarming red flag for the future of our sport and maybe for our society. In nearly all local races, we now have more 60 and 70-year olds participating than people in their 20s. Participant numbers for 30-year-olds also seem on the decline. Why this is happening is not clear. Perhaps it is the lure of other interests such as fantasy sports. Perhaps, it is the stress and struggles to survive in an era with increasing income disparity. I fear that the "American Dream" is not alive and well for many young Americans. Suicide rates have risen sharply in the 21st century. Opioid deaths have become a pandemic, with more than two-thirds of the deaths being young men. I recently read an article titled "Record Number of Men 'Give Up' on College." Women now make up 60 percent of college students. Of course, there are many factors involved, but I sense that too many young men are discouraged and feel "broken," which is being reflected in running statistics. I've already mentioned two upcoming races, the Morning Star 5k and the After the Leaves Half, but I want to give a heads up to the R.Y.A.N. 5K Run/Walk in Kingston on Oct. 24 and the Ulstercorps Zombie Escape on Oct. 30. Recently the Family of New Paltz Turkey Trot has been changed to a strictly virtual run for this year. Fortunately, the Junior League of Kingston Turkey Trot and the Rhinebeck Ferncliff Forest Turkey Trots are still a go for people wanting to run in an in-person run on Thanksgiving Day. Running Results: Rosendale Runs 4.3 mile Plains Run: Oct. 9, 2021 1. Travis Greaves, 38, 27:58, 2. Mark Eisenhandler, 46, 29:04, 3. Don Thurston, 55, 29:38, 4. Chris Gallo, 45, 29:42, 5. Caleb Carr, 38, 30:39, 6. Zury Oates, 33, 30:50, 7. Max Gruner, 36, 31:04, 8. Jason Taylor, 58, 31:17, 9. Tony Fletcher, 57, 31:33, 10. Sean Doyle, 67, 31:34 11. Steve Schindler, 62, 31:35, 12. Jeff Koren, 49, 31:39, 13. Jacque Schiffer, 57, 31:47, 14. Steve Ackerman, 53, 33:04, 15. Andes Gentry, 47, 33:44, 16. J Harrison, 65, 35:41, 17. Sue Klein, 55, 35:52, 18. Laura Bell, 39, 35:53, 19. Sue Baxter, 43, 35:55, 20. Doug Needham, 56, 36:06 21. Lysandra Tetreault, 31, 36:36, 22. Liam Regan, 24, 36:50, 23. Pat Johnson, 66, 38:00, 24. Sue Hoger, 63, 38:02, 25. Jen Murray, 52, 38:09, 26. Phil Canion, 70, 38:36, 27. Keith Kortright, 23, 38:46, 28. Mike Hertle, 47, 38:50, 29. Chole Annetts, 47, 38:57, 30. Chris Nedden, 43, 39:12, 31. Ryan Kleitz, 39, 39:13, 32. Robert Harris, 58, 39:29, 33. Fred Stewart, 73, 39:32, 34. Marian Harrison, 66, 39:37, 35. Bill Maynard, 70, 39:44, 36. Fabio Danisi, 54, 41:28, 37. John Evans, 32, 42:02, 38. Bob Ryan, 59, 42:11, 39. Lori Kiernan, 61, 42:52, 40. Laura Butler, 40, 43:56, 41. Jessica Sunshine Smith, 42, 44:03, 42. Vicky Loughlin, 55, 44:03, 43. Bill Pape, 73, 44:49, 44. Marlene Tuma, 62, 45:50, 45. Jennifer Borrero, 60, 46:13, 46. Kathleen Reuben, 40, 46:31, 47. Mary Roosa, 57, 47:43, 48. Colleen Kortright, 45, 47:43, 49. Yufang Ku Johnson, 47, 49:18, 50. Carol Schindler, 59, 49:20, 51. Jim Williams, 61, 49:27, 52. Elizabeth McCavara, 42, 49:54, 53. Shaun McCavara, 41, 49:55, 54. Kristen Chelsley, 35, 50:02, 55. Desiree Pacuk, 58, 51:07, 56. Elinor Kibbee, 10, 51:10, 57. Myron Kibbee, 50, 51:11, 58. Rebecca Kibbee, 51, 51:12, 59. Kathy Pacuk, 58, 51:32, 60. Patty Parmalee, 81, 53:1461. Jamie Howard, 56, 54:13, 62. Amari Broadhead, 23, 55:08, 63. Bonnie Maroney, 70, 55:54, 64. Daniel Marks, 64, 55:58, 65. Paula Lucas, 54, 1:09:07, 66. Eva Cleveland, 65, 1:09:11

Hi Everyone, Don't forget to register for the Morning Star Run for Shelter 5K in Kingston on Saturday, October 23. The race goes off at 9 am. This is a genuine... "grassroots" running event that doesn't smack of commercialization at all. The course is going to be an interesting run through the residential neighborhoods of "North Kingston" bordered by East Chester Street, Foxhall Ave, Grant Street and has two trips through Hutton Park. Below is a note from the Race Director Bill Maynard a member of the Onteora Runners Club that I feel expresses the vibe of the run. All proceeds will benefit homeless and rehab services in Kingston "A member of Morning Star is soliciting local businesses for gift cards, etc. for prizes. Walmart is donating water and bananas. Some of the ‘bakers’ in Morning Star are going to provide cookies and brownies. And Rona wants to paint some bookmarks similar to the last run. So we will have some prizes." By the way, the bookmarks were great water-colored pieces of art. Sign up now

We have it in our power to make this a successful event- Just sign up now! The Morning Star 5K is in Kingston on Saturday 10/23. It benefits the Darmstadt Homel...ess Shelter and is a very intriguing course through what I call North Kingston. It is organized by Bill Maynard a lifelong runner and member of the Onteora Runners Club. If you liked today's Rosendale Runs Plains Run you will like this race. :) https://www.zippyreg.com/online_reg/index.php?e=1597 See more

My newest column: (Photo is of the Keegan Army the top fundraising team at the Bike and (Run) For Cancer Care 5K in Kingston) The weekend of Sept. 25 and 26 was... a volunteer weekend for me. During a Shawangunk Runners Summer Series race Roger Brandt asked if we would help him put on a race in Port Ewen. We immediately said yes. Brandt has been a volunteer at our races for years. The race Brandt referred to was a revival of the old Esopus 5K held in conjunction with the Town of Esopus Apple Festival. This year marks the 50th anniversary of the festival. We met in early August to form a committee. It consisted of Brandt; Ulster County Legislator Laura Petit, and Stephen Lewis of Esopus, Diana Karron, the president of the Onteora Runners Club; and myself. We discussed T-shirts, awards, a registration site, sponsors, the course, and volunteers. Karron and I agreed to organize the finish line and help with the promotion. The race would have six apple pies as prizes, but we convinced the committee that everyone should receive something. We often refer to this as a "finisher's gift." So, in the end, we had the pies, winter running mittens, free race entry certificates, pottery, pint glasses, and totes. The rest of the race committee focused on recruiting sponsors, volunteers and setting up a registration site. On race day, the weather was beautiful. The sound system and music provided by Stephen Lewis at the start/finish area had everyone in an upbeat mood. However, there were two main issues. The first was that the Town Hall restrooms were not open. The second issue was the traffic created by the traditional yard sales that occurred with the festival. There were simply too many cars, people, and runners on narrow streets. Thankfully, everyone was careful, and there were no accidents. However, I'm sure it was annoying for the runners and walkers. Another problem created by the yard sale traffic was that parked cars covered up the race markings on one corner, resulting in some people missing that turn and running 2.7 miles. Fortunately, most of the runners ran the complete 5K (3.11 miles) distance. It is pretty easy to figure out who ran shorter simply by race times. Most people wear GPS watches, which lets them know how far they ran within a certain margin of error to account for inconsistencies with the watches and satellite reception. For the few runners who don't use GPS watches, if your time was several minutes faster than your typical 5K, then you most likely ran the 2.7-mile distance. Since people ran two different distances, the race results don't accurately depict the competitive part of the day. One thing is clear: the fastest runner for the men was Luca Manieri (15:36) and for the women, Renee Darmstadt Keplinger. Renee's per mile pace for the 2.7 miles (7:02) would have equated out to be 21:46 for 5K. There were 51 finishers for the event. I enjoyed the Bruderhof-donated cookies and bananas and then ventured up to the food area of the Apple Festival and turned in my food voucher for a delicious burger. When a new group comes together, there is always a learning curve. For example, I didn't understand the impact that yard sales would have on the race course. We learned that the course needs to be modified to lessen that impact for next year's race and that it needs to start earlier to fit better into the festival schedule. We also will need more race marshals at critical intersections. Nevertheless, the mood of the race committee was upbeat, and we look forward to next year. The heart of the festival at the Town of Esopus United Methodist Church convinced me that we need to explore every avenue to keep the run with the festival. It has a remarkable community feel that makes our area special. On Sunday, September 26, I wandered up to Dietz Memorial Stadium to volunteer at the Benedictine Hospital Foundation's 18th Annual Bike (Run) for Cancer Care. I wound up guiding and cheering on the runners and walkers (155 strong) as they left the stadium. Later, I pointed the runners onto the track for their final push to the finish line. As I talked with other volunteers, one asked, "Are you, Scott?" I said, "No, I'm Steve; Scott is my brother." It was Rosie Interrante, a childhood friend from the old neighborhood. That encounter is one of the reasons I love living in my hometown and will not become a "snowbird." This year, the run was a fun run, which means there was no official timing or awards. However, as I observed the race, I noted that Travis Greaves of Kingston was the fastest to the finish in 19:10, a 6:10 per mile pace. Caitlin Donovan, who grew up on Fair Street, ran for Kingston High School and now lives in Brooklyn, was the fastest female in 21:45, a 7-minute per mile pace. This event serves two missions: It raises money for area cancer patients to help them with the cost of care not covered by insurance. This fantastic event also motivates people to get out there to run and bike and engage in healthy activities. During its existence, the Foundation has raised more than $1.7 million for the Rosemary D. Gruner Memorial Cancer Fund. This year's event raised more than $117,000. This year's 5K run was held in memory of Tommy Keegan. The Keegan Army running club that he founded was the top fundraising team, with $18,856. Individually Tiffany Janasiewicz was the top fundraiser with $4,337. The largest sponsor donation was Stewart's Shop/Davis Family in the amount of $5,000. Also, on September 25 and 26 was the Mohonk Preserve's 50 Mile Rock the Ridge Challenge. The participants have up to 18 hours to complete the 50 miles. The challenge uses the beautiful carriage trails that the preserve protects. This year, more than 600 runners and walkers registered for the challenge. The "Ridge Rockers" raised nearly $300,000 for the Mohonk Preserve. The overall winner was Travis Hawkins in 6:04:01. The first woman was Jana Veliskova at 8:09:44. While perusing the results, I recognized these local runners: Ian Becker (9:37:10), followed by Ian Erne in 9:42:14, who was first in the 60-69 men's age group. Others included Pam White (9:42), who was the second woman in the 50-59 age group; Heather Freilich (11:30), Brittany Toman (11:45:07), Mary Warrener (12:11:24), Cyndy Borzumato-Cobb, (17:23:49), Jennifer Braun (17:23:49), Mary Roosa (17:23:49), and Colleen Kortright (17:23:50). In the relay division, the Hill Razors took third place overall and were first in the co-ed division with a time of 7:38:31. The team members were Kiki Hjeltnes, Rose Naparano, John Oates, and Peg Hillriegel. During October, there are a ton of races in the region. I'm involved with four of them. First, on October 9, The Shawangunk Runners put on the 4.3-mile Rosendale Runs Plains Run. This run benefits the Town of Rosendale Recreation program. Second, on October 17, the Rotary Club of Kingston presents the second annual Capital to Capital 5K. This run commemorates the burning of Kingston by the British in 1777 and traces the route Kingstonians used to find safety in Hurley. This running "history lesson" will take you through the Stockade District of Uptown Kingston to the Old Stone Houses in Hurley. This event benefits the Hudson Valley Center for Veteran Reintegration. Third, Saturday, October 23, the Morningstar Run for Shelter is a 5K run that will be a challenging tour of the Kingston neighborhoods between East Chester Street, Clifton, and Foxhall avenues. It includes two trips through Hutton Park. This run benefits the Darmstadt Homeless Shelter in Kingston. Finally, on October 30 is the 11th annual UlsterCorps Zombie Run 5K, 2K walk, and 1K kids' run. The kids' run is free, and this is the perfect Halloween-themed run for both adults and families. Details for all these races are in the Freeman's calendar of races and on zippyreg.com. On November 14, at Minnewaska State Park Preserve in Gardiner, is the Shawangunk Runners After The Leaves Josh Feldt Half Marathon. This race starts at Lake Minnewaska and takes you around two pristine glacial lakes and up and over the spectacular Shawangunk Ridge. This event usually sells out. Registration is at zippyreg.com It is that time of year when many of us have to run in the dark. Be sure to wear reflective clothing or a vest. Please wear a headlamp. The new technology is lightweight and comfortable. Make sure you are seen and don't become a tragic statistic. Stay safe and have fun! Steve Schallenkamp has been active in area running circles since 1966 as a runner, race director, volunteer, and coach. He is a member of the Onteora Runners Club and president of the Shawangunk Runners Club.

Come visit the quirky Village of Rosendale, once the home of the world-famous Rosendale Cement Company, and now a thriving center of the arts. The Rosendale Pla...ins run will be a 4.3-mile jaunt up through the hamlet of Tillson and back down to Rosendale. The race is going to be low key but since it is organized by the Shawangunk Runners Club it will have a few "surprise frills". The race will also serve as race #9 in the 2021 Onteora Runners Club Grand Prix. Now that is interclub cooperation at its best. The in-person race will be on 10/9 with a come and run the course on your own "virtual" component from 10/10-10/18. Best of all the race is priced to be affordable for all at $10. $5 of your entry feel will be donated to the Rosendale Recreation Department. We encourage additional donations for the recreation program. All finishers receive a certificate plus some "surprise giveaways." Sign up now at: https://www.zippyreg.com/online_reg/index.php?e=1581 This race also is race #9 in the Onteora Runners Club 2021 Grand Prix See more

This will be a fun and friendly 5k in Port Ewen Saturday 9/25, Come join in and enjoy the Apple Festival sing up here. Also, day of registration will be at the ...Town Of Esopus Town Hall at 9 am- The race goes off at 10 am https://www.eventbrite.com/e/esopus-5k-runwalk-tickets-1672 T-shirts, food, refreshments, and a free raffle for all participants (runners and walkers :) See more

Just ran the course for the Kingston Classic April 24-5/2 today (1.5 miles, 5k, 10K) Beautiful day and beautiful course along the Rondout and Hudson River using... the Kingston Point Trail and the new Brickyards Trail. Sign up now the event is free with an option to donate. This will be race #2 in the Onteora Runners Grand Prix. The first race will be the Keegan Army 5K thru historic Uptown Kingston hosted by Keegan Ales Brewery. Hmm a run and then a beer sounds like a plan. April 3-11. Links below https://www.zippyreg.com/online_reg/index.php?e=1520 Keegan Army 5K https://www.zippyreg.com/online_reg/index.php?e=1515 Kiwanis Kingston Classic

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Join in on the fun and get ready for the Classic in April

My most recent column: (photo is of Max Gruner with his children Anthony and Penny after Max finished the 13.5 mile Mt Greylock Trail Race in Adams, Ma on 6/16/...19) One Man's Journey To Becoming an Ultra Distance Runner Runners often want to know what things they can do to improve their running, other than running more. In the running realm, there is a point where the law of diminishing returns occurs. This "law" means, at some point, adding more miles or more hard workouts will result in overtraining. Overtraining leads to a lack of recovery, fatigue, and even injury. There are many areas that runners need to take into consideration when trying to improve their running. Two crucial areas are nutrition and hydration. Proper nutrition is an essential component of a healthy lifestyle. Food is fuel, and your body needs the right fuel to function well. There is a ton of nutritional advice and diets for runners. Many sources claim to be the "best" and present their ideas with "factual" and anecdotal evidence. It can be quite overwhelming and confusing. Beth Glace, a local runner and sports nutritionist at the Nicholas Institute of Sports Medicine in Manhattan, recommends that the typical runner follow a Mediterranean diet. This diet, found in countries like Israel, Morocco, Turkey, and Greece, uses plant oils like olive and canola oil. It involves lots of greens, vegetables, and legumes. You can eat some fish, poultry, cheese and whole grains. Meat is used sparingly for flavoring and more like a condiment. Glace said another more general guideline is to have fish twice a week, no animal matter at all twice a week, and eat what you like the three other days, paying particular attention to portion control. The Mediterranean diet has been linked to long life. Hydration is another area of concern that gets overlooked. Water is one of the essential ingredients of life. The human brain is 95 percent water; lungs 90 percent; blood 83 percent; and muscles 76 percent. Overall, water makes up 60 percent of a person's body. Experts recommend that men consume 3 liters (102 ounces) and women 2.2 liters (75 ounces) of water daily. If physically active, a person needs even more. As you can see, the old adage of "eight 8-ounce glasses (64 ounces) of water daily" is not enough. Besides drinking water, you can "eat" your water. Make sure to include water-rich foods in your diet. Fruits and vegetables have a high water content. In the winter, we often don't feel thirsty, but with layering, we still sweat profusely and need hydration just as much as in the summer. I suspect many of us don't drink enough water and chronically go through our days at some level of dehydration. I am far from an expert in these areas. My comments and suggestions are meant to alert runners to their importance in their overall health and fitness. Each of us needs to research, experiment, and, through trial and error, find out what works for us. The key is to find what works, what we are comfortable doing, and maintain consistency. Reader's Corner This week's Reader's Corner submission is by Max Gruner, a father, husband, and teacher who lives in Kingston, N.Y. "When I am done playing football, I am never running again in my life." I uttered this quote after one of my early morning "Spring Running" sessions at Hobart College. "Spring Running" was essentially an excuse for the football coaches to whip us into shape. In late winter and early spring, they put us through a solid hour to an hour and a half of conditioning drills at 5:30 a.m. on cold Western New York mornings. Many times, the trash cans would come out. I will leave it to your imagination as to why they were needed. My running journey has gone from being a 310-pound offensive lineman who was very good at moving other humans out of the way to running ultramarathons. "Like many things in life, getting started on something takes inspiration, either from within or from someone else. In this case, like in many other cases, the inspiration came from my wife, Marla. Let's drink to Marla! "Before being inspired to start running, I had always been into athletics and competition. I started weightlifting in seventh grade and played sports all year round. Each season meant a different sport, except none of those sports were running. My only memory of running was doing the mile in gym class. "Ultimately, I focused on football and concentrated on becoming the biggest and strongest I could be to play college football. While I did sprints and other agility drills to keep myself in cardiovascular shape, my passion other than football was weightlifting. "The only time I ran any distance was when I was forced to for football. I distinctly remember watching the cross-country team and thinking, 'Those people are crazy. Why would you just run like that?' "Another distinct memory I have from college is being forced to run in a 5K to support the female sports programs. All of us 300-plus pound linemen were almost having heart attacks while all the skinny skill players were zooming through, showered, and home eating before we even finished. "I remember not being able to run the two-mile Shamrock Run course without taking walking breaks. "One more thing, before getting into the running part that contributed to me becoming a runner, is that I have been diagnosed with "Pure O" Obsessive-Compulsive Disorder. Running, along with other treatments and the love and support of my family, has all but cured me. This disorder is something that I have learned has always been a part of me and, at times, has had me so anxious that I have not been able to raise my heart rate or leave the house. However, as I stated, one of the best medicines for this has been running. "I began running back in 2011 when I was training for a Tough Mudder obstacle course race. My wife's friend was putting together a team, and I thought it sounded fun. I downloaded a Tough Mudder training plan, and the only thing I was not doing already was the running piece. Training for the Tough Mudder and starting to mix running in with my training, I began losing weight and began to enjoy running. "Around this time, my wife was going to spin classes at the YMCA and started running before the classes. She decided to train for a half-marathon with her friend. After my Tough Mudder, I thought to myself, 'Huh, I think I would like to try a half-marathon as well.' "I ran my first half-marathon at the New Paltz Challenge in June 2013 on my first Father's Day as a father. My son had been born in September 2012. I believe my time was 1:54:00. In the process, I had begun running shorter races. After running that half-marathon and a couple more and saying I will never run a full marathon, I think you know what happened next. "I had been a part-time runner because I was coaching varsity and J.V. football for Kingston High School. Coaching took up most of my time, other than teaching, from August until November. However, after my son and daughter were born, I decided to stop coaching to spend more time with them. This decision also gave me more time for my burgeoning passion for running. "I signed up for the Atlantic City Marathon in October 2016 and finished in 3:51:00. During that race, I learned a lot about how far I could push myself because, after mile 20, I remember everything down to my toenails just hurting so bad. "Since then, I have lowered my half marathon personal record to 1:30:40 at the NYC Half-Marathon and my marathon personal record to 3:26:00 at the Two Rivers Marathon. I have also completed one official 50k and the Rock the Ridge 50 Mile Race in 9:30:00, hoping to get into and finish the Manitou's Revenge 54-mile ultra and one day run, a 100-miler. I was inspired after witnessing a 100-mile race in Virginia. Mendy Gallo and I were the support and pacer crew for Chris Gallo and Pat Sheeley when they ran the Grindstone 100. They finished the Grindstone 100 in under 30 hours. "Since then, I have completed numerous fat-ass marathons and 50Ks. A favorite recent memory of mine was when Chris Gallo and I ran a 50K around a 0.47-mile loop in my neighborhood during the pandemic's initial lockdown. We raised $2,000 for the Benedictine Cancer Foundation, which my cousins started in honor of my late Aunt Rosemary Gruner. Thank you to everyone who supported me and has supported this amazing local charity. "Running has allowed me to lose over 120 pounds, deal with my anxiety, continue to be athletic and compete, push myself, become closer with my family, and introduce myself to a community and friends I cherish. I know running is not for everyone, but it has changed my life drastically for the better." Motivation to become a runner comes from many sources and is quite individual but feeds a need in all of us. This need is primordial. As a species, we need to move and exercise, and that is why running can be extremely satisfying and even addictive. Upcoming events Registration for the 33rd Kingston Shamrock Run is now open at: zippyreg.com If you are craving an in-person race, you can travel about an hour north or south of Kingston. The last race in the Orange Runners Club Winter 5K Series is on February 28 in Middletown, N.Y. For information, visit: orangerunnersclub.org In Schenectady, N.Y., the Electric City 5 Miler is on March 13. For information, visit: zippyreg.com

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My most recent column: (photo is of eight people who competed in the Bannister Commemorative Mile on 5/6/2004. Jim Juliano is third from the left.) Is Russia t...he pariah of the sports world? In September of 2016, The New York Times referred to Russia as an outlaw state. A rogue or outlaw state is a country that conducts its policy in a dangerously unpredictable way, disregarding international law or diplomacy. The Times referenced the shooting down of a Malaysian airliner and Russian actions in the Ukraine and Syria. This labeling was reinforced by Russian interference in the 2016 United States elections. The Russians have been implicated in using the internet and disinformation to sow discord within the United States. The Russians have recently been accused of cyber attacks on US governmental institutions and major financial and business corporations. Russia has countered that all of this is American propaganda and anti-Russian hysteria. In November of 2015, the International Association of Athletics Federations (IAAF), the governing body for international track and field, banned Russia from all sanctioned events, including the 2016 Rio Olympic Games, for widespread state-sponsored violations of doping rules. In essence, Russia was declared an outlaw sports country. In 2016, the World Anti-Doping Agency (WADA) expanded this ruling to include all Olympics sports and not just track and field. Of course, Russia appealed the decision, and a compromise was reached where Russian athletes could compete at Rio under certain restrictions. Russia needed to reform and stop the abuses carried out by the Russian Anti-Doping Agency (RUSADA). At the Rio Games, Russia was not allowed to march as a nation, have its flag displayed, or its national anthem played. Individual athletes had to pass doping tests outside of Russia and wear a "neutral athlete" label. Some advocates for clean athletics were unhappy with this compromise since it wasn't a total ban on Russian participation. Others felt that it was a fair ruling since it would not punish athletes who did not dope. In December of 2019, WADA concluded that Russia did not implement the reforms promised. RUSADA was still implicit in widespread cheating, and WADA banned Russia as a nation from competing in international sports for four years. Russia appealed this ruling by WADA to the Court of Arbitration in Sports (CAS). On December 17, 2020, the CAS upheld most of WADA's ruling but reduced the sanctions to two years. This decision means Russia cannot compete as a nation at the 2021 Tokyo Olympics, the Beijing 2022 Winter Olympics, or the 2022 World (soccer) Cup. They also can not bid on hosting any future events during the ban. I'm conflicted by the current ruling. I understand why opponents of the decision are unhappy. The sanctions imposed in 2016 did not stop the Russian state-sponsored sports system's outlaw behavior, so why should anyone think the sanctions will work now? I feel empathy for the Russian athletes who are clean and their right to compete in international sports. The ongoing scandal highlights that the Russian government does not respect the norms of international law, cooperation, and fair play. READERS CORNER The winter months are traditionally a slow time of the year for running, and with the pandemic, this winter will have even less activity. To help fill the void and hopefully motivate and inspire the running community, I'm inviting readers to submit a story about a memorable race or running experience. To kick off this "Readers Corner" is a submission by Jim Juliano. "When I returned to running around 2000, I was surprised that the local running community was so large and diverse. The Shawangunk Runners, Onteora Runners, and equally dynamic groups in Poughkeepsie and Albany were there and still strive today to encourage young and old alike. I discovered great training groups where there was always a chance to learn from other runners, and there were large and small races of all distances. With my first running of The Onteora Mile, the years since high school melted away, and I was hooked again on racing that distance. "The goal of training is to be your best at a specific time and for a specific distance. For the mile, a distance many have little fondness for, or outright disdain, the training is no different. In the shorter races, there is less room for error. For a few years, several of us in the local clubs put in a lot of specific training to run 1609 meters as fast as we could. It's beautiful how it works out to be almost precisely four laps on a standard track or eight laps on the top tier indoor tracks of Boston and New York City. "After my long hiatus, it was interesting that breaking 5 minutes for the mile was within reach. The hunt was on, and by May 6, 2004, I felt ready. The date was significant as Steve Schallenkamp had set up a race to commemorate the first running of a sub-4 minute mile some 50 years earlier by Roger Bannister. The gun would go off on the track at Dietz stadium at 6 pm, the same time as that epic race in England. Roger and his pacer needed to cover full laps in an average of less than 60 seconds. My goal was to average less than 75 seconds per lap. With several of the usual suspects in the local mile circuit, such as Kevin Lockett, John McGovern, and Charles Pegg, we were off. Racing a track mile is equal parts terrifying and exhilarating. As the pace gets established, the mental calculations of whether it feels right or wrong and your position compared to others is a constant challenge. Somewhere in the third lap, things get serious. All through that 400, you know that the final lap is where you'll have to go with whatever you have left. When we crossed the line for the bell lap at less than 3:45 seconds, the race was truly on. At this point, and for many races afterward, I was extremely grateful to have others ahead of me, pulling me along. Roger Bannister didn't have that luxury 50 years earlier. "With several of us crossing the finish in under 5 minutes, I often think of what Sir Roger Bannister later said about his epic run. "It stood there as something that was waiting to be done, and I was in the right place at the right time and was ready to do it. My attitude was that it can be done, and it will be done soon, and I'd rather it were done here." On YouTube, there is an excellent video of Roger Bannister running the first sub-4-minute mile narrated by Bannister. This video will give you a great feel of the feat's enormity and the mindset Bannister had. Search for First Four Minute Mile-HQ(Roger Bannister: 1954). If you have a story to submit, please send it to me at [email protected]. Try to keep the submission to 500 words or less. This is a third reminder that the 2020 Viking Run 6 Miler is happening from 12/26/20 through 1/3/21. Participants have two options to participate; you can come to Rosendale and run the legendary course or run the 6.14-mile distance anywhere. The route is simple to follow and will be marked. All registrants will receive a detailed map and directions. Traversing the actual course will be a memorable experience. Why participate and why a third reminder? This event is free with an option to donate. All donations will go to the Rosendale Food Pantry and Saint Peter's Church. Registrants will receive a race bib, and all finishers will receive a finisher's certificate. Register now at zippyreg.com. As a runner, this event is a great challenge and an excellent way to help the community. Join in and help the Onteora Runners Club send a big check to the pantry and church. On Sunday, December 20, a rare in-person race was held at the Thomas Bull Memorial Park in Montgomery. The race was sponsored and organized by the Confluence Running Shop of the Hudson Valley located in Goshen. The Elves on the Run 5K had 98 finishers who ran in three waves. The top three men were Jonathan Zavala (17:33), Derek Leifer (19:39), and David Madden (19:54). The top three women were Gabby Howe (21:39), Alyssa Dovico (23:05), and Leyla Johnson (25:14). Check out the Facebook page of Confluence Running Hudson Valley for any upcoming events. At the recently concluded YMCA of Ulster County and Kingston Virtual Reindeer Ramble 5K, the top reported men's time was Zury Oates in 18:59 and for the women Gabriela Olivera-Martinez in 20:51. Both of these times were run on the actual hilly course. Congratulations to both of them for some impressive running! Happy Holidays to all!

join in and help the food pantry!

Join in and let's send a nice check to the Rosendale Food Pantry!

my newest column What I Have Learned From Hazel by Steve Schallenkamp... In June, our household acquired a new member. The children had been clamoring for a puppy for quite a while. The "lockdown" seemed the perfect time. Hazel came to Kingston in a laundry basket at the age of two months, and it didn't take long for her to win our hearts. We wanted to do the best we could for her. We took her to puppy kindergarten and watched videos to find out what she needed to be a happy and healthy dog. Everyone said she needed a nutritious diet. That good nutrition was a key to her growth. They emphasized she would need plenty of exercise to stay lean. Being overweight would significantly increase the risks of her developing diabetes, heart disease, and cancer. German Shepherds are prone to hip dysplasia and arthritis. Being overweight only exacerbates these problems. German Shepherds need a lot of physical, mental, and emotional stimulation to be healthy and happy. Providing your dog with these needs will help it live a full life. Hazel is now eight months old. She likes to race around the yard. She loves to play with the frisbee leaping to snatch it from mid-air. She enjoys a good tug of war, plays fetch, and likes to wrestle with Edward. Hazel craves companionship, attention, and affection. By temperament, she seems overly friendly versus aggressive. She follows people throughout the house, learns quickly, and communicates her needs and wants effectively. She is presently in the adolescent stage of development. At times, she is rebellious and tests limits. The other day, I was throwing the frisbee with her, and she ran across the road to the woods. She would not come when called. When I went to get her, I slipped on a wet steep embankment. I twisted my knee in the wrong way and let out a sound of pain. Hazel immediately ran to me and began to lick my face. In recent weeks, our wooded neighborhood has been visited by a bear and a coyote. Both times, Hazel alerted us that something was amiss. I do not doubt that if any of us were in harm's way, Hazel would protect us. She is loyal, protective, and affectionate. What I learned from Hazel is that while we are animals of different species, we are more alike than different. We have the same needs and desires. Quite a few runners run with their dogs. After Hazel turns one year old, I want to see if running is something we can share. After writing this column, I fully expect that someone will get me a chew toy for Christmas. In 2019, Nike came out with their new Alphafly super shoes. These shoes utilize new technology that includes a carbon plate that some believe acts as a spring device. Nike advertised that the shoes would improve performance by at least 4%. The Alphaflys were the shoes that Kenyan Eliud Kipchoge wore when he broke the 2-hour marathon barrier with an astonishing 1:59:40. Athletes wearing these super shoes have since broken the women's world record for the marathon and the 5k and the men's 10k record. While Nike led this technological revolution, other companies have since developed their own versions. World Athletics, the governing body for elite running, has ruled that these shoes are legal as long as they are available to everyone. The Nike super shoes entered the marketplace with a price tag of $299.95. In 1969, I bought my first pair of running shoes, the Adidas ROM, for $9.95. I bought the shoes at Kaye's Sportswear in uptown Kingston. Kaye's had two models available, the ROM and the Antelope. Today, there is a bewildering array of companies and models. The problem with the price tag on the super shoes is that they have reordered the market. With $300 out there, $170 shoes are now cheap. This price phenomenon is happening throughout the industry. Just check out the prices on GPS watches. Emotionally, I have had a problem with the commercialization and "consumerization" of running. I want to hold onto and romanticize the simpler and more "pristine" aspect of the sport of my youth. Intellectually, I realize this is naive. In this regard, running is a reflection of our consumer society. The biggest consumer holiday of the year, Christmas, is upon us. Many of us are looking to buy our friends and family running-related gifts. I recommend sticking to the basics. Running shoes are expensive and need to be replaced often. Think of getting your favorite runner a pair of shoes or, better yet, a gift certificate toward a pair. All runners can use warm hats and mittens. Running apparel now comes in layers: a base layer, a second layer, and an outer shell. Consider buying a layer. Reflective vests and flashing lights are popular and needed for nighttime running and comparatively inexpensive. A stretching mat or foam roller makes an excellent gift. The Ferncliff Forest Turkey Trot in Rhinebeck went off without a hitch. This in-person race on Thanksgiving morning had 267 finishers. The overall winners were Fishkill's John Amenta (16:20) and Kingston's Gabriela Olivera-Martinez (20:45). The second and third place men were Garrett Burger (17:15) and Patrick Cullen (17:26). The second and third place women were Samantha Chestney (22:35) and Renee Keplinger (22:59). Coming in seventh overall in 19:41 was Mike Slinskey. Slinskey, now 50, is arguably the most consistent runner in the area over the last 25 years. He is a two time US Olympic Marathon trials qualifier. Slinskey has given back to the sport he loves by being a volunteer and race director. He is presently the cross country and track coach for Our Lady of Lourdes High School and the Grassroots Running Club. All details for the Onteora Runners Club 2020 Viking Run in Rosendale have been finalized. This legendary local race will be done as a virtual run with a twist. Participants will have from December 26 to January 3 to run the actual course or run the 6-mile distance anywhere. The route can aptly be described as "uphill both ways." It is a challenging course, but one that is satisfying to complete. The Onteora Runners will email all registrants a course map and detailed directions. The course will be marked so all can follow. There are several reasons to enter this virtual race. First, the event is free, with an option to donate. All donations will go to the Rosendale Food Pantry and Saint Peter's Church. Food pantries around the country are in dire need. Another reason to enter is to support the efforts of the Onteora Runners Club. Running clubs are the backbone of running in the US. Jason Taylor, a long-time area runner who is active with both the Onteora and Shawangunk Runners Clubs, said he was surprised how participating in a virtual event made him feel connected to the running community. He said that reading the other participants' names in the results, although he never saw them, brought a smile to his face. He liked the idea that others were doing the same thing and still getting out there to run. The Viking Run is a way to help people in need and a way for us runners to stay connected. For all information and to register, visit the website zippyreg.com. I hope everyone has a safe and happy holiday.