FOR ALL ABILITIES

September 2009

THE MILE REACHES A NEW LEVEL!

CHATTER

Corporate Sponsor and Mueller Services President John Noe and Race Director Wendy Guyker brought new life back to The Checkers Mile, which now is renamed The Checkers AC Muel-ler Mile. The race was held in Tonawanda on Saturday, Au-

gust 29th and had nearly 200 runners. Thanks to the Checkers Board and all of the Checkers runners and volun-teers who helped make it something big. The event at-tracted not only WNY’s fastest but also new faces, families and plenty of PRs! Wendy

Overall Male Winner Chris Muldoon, 4:26 Overall Female Winner Allison Carr, 5:05 Male Elite Chris Muldoon, 4:26 Brian Lombardo, 4:34 Michael McGrath, 4:37 Female Elite Allison Carr, 5:05 Jennifer Acker, 5:11 Michelle Fox, 5:49 Male Open Robert Duggan, 4:59 John McMahon, 5:01 Matthew Collins, 5:04 Female Open Carrie Wert, 5:47 Brandi Boyle, 5:56 Amanda Skorupski, 6:05 Male Masters Chris Mattingly, 4:52 John McMahon, 5:01 Jim Figler, 5:03 Female Masters Amy Fakterowitz, 5:33 Elizabeth Randell, 5:43 Susan Ballard, 5:44 Congratulations to Every-one who came out to race the Mile! Please come back next year and race again!

All these Checkers females raced in the same group! From Left to right: Nancy Sheehan Sandra Hebeler Sharon Daniels Mary Casey Bridget Pawelczak Helen Botti

Jim Dunlop Jr.

Elizabeth Randell Susan Ballard

Allison Carr Chris Muldoon

Jim Figler Amy F.

Checker's Members Head to Reach the Beach!

Twelve checker's members will be heading to New Hampshire September 18th - 19th to compete in a 200 mile relay across the state. The race begins in Cannon Mountain, Franconia, NH and ends at Hampton Beach State Park with a nice dip in the Atlantic Ocean. Each member of the team will run 3 legs with one being run in the middle of the night. Teams are staggered at the start with the slowest teams starting at 8 AM and the fastest at 3PM with the hopes that most teams will finish around the same time. Reach the Beach has 350 teams and this year we are entered in the co-ed masters divi-sion. Our team would like to thank the Checkers AC board for their support in this adventure as well as Patrick Homes and Dr. Joe Biasillo. We are looking forward to representing Checkers in this race and will have some post race stories to share next month!

CHECKERS AWARD BANQUET

Come one come all. All Checkers Members are invited to celebrate the 2009 Track Year!

Tuesday, October 27th, 7 PM!!! Knights of Columbus, 1530 Kenmore Avenue

This night will wrap up the track season and present members with Special Awards.

Ronald McDonald Casa Di Pizza Party

Tuesday, October 6th at 7 PM! (after track)

Come join us in celebrating our victory once again this year.

Checkers won a Pizza Party for the most

members from one club who ran The Ronald McDonald Race.

ALL Checkers members are invited even if you did not race.

September Sat. 9/05 9:30 am Run for Hope 5k Lincoln Park Arena, Tonawanda Mon. 9/07 8:00 am Run into Buffalo 15k (ROY) New course 2009; downtown Buffalo USATF national masters championship Mon. 9/07 10:00 am Century 5k Race Nativity of Our Lord, Orchard Park Fri. 9/11 6:30 pm Diner Dash 4 Miler Elmwood Village, Buffalo Fri. 9/11 6:30 pm 9/11 First Responders Memorial 5k Como Lake Park, Lancaster Sat. 9/12 9:00 am ARC Half Marathon & 5k Long Branch Park, Liverpool (Syracuse) Sat. 9/12 9:00 am Coach Capuani X-C 5k Run Frontier High School, Hamburg Sat. 9/12 9:00 am Peach Festival 5k Key Bank, 493 Center Street, Lewiston Sat. 9/12 9:00 am Harris Pihl Memorial 5k The Chautauqua Institute Sat. 9/12 9:30 am Laughlin’s 5k Laughlin’s, 333 Franklin Street, Buffalo Sat. 9/12 9:00 am Derby Fair 5k First Church of Evans, Derby Sat. 9/13 7:00 am Erie Marathon & Half Marathon Presque Isle Park, Erie, PA Sat. 9/13 7:30 am Rochester Marathon, Half & Relay Downtown Rochester Sat. 9/13 10:00 am Dash for Dad 5k Lincoln Pkwy, Buffalo, near Hoyt Lake Fri. 9/18 7:30 am Reach the Beach relay Hampton Beach, New Hampshire Fri. 9/18 6:30 pm Joanne Severin Cinelli Mem. 5k Botanical Gardens, South Buffalo Sat. 9/19 8:45 am GVH Invite Race #1 Syracuse, NY Sat. 9/19 9:00 am Long Point Inv. and Open XC Race Lake Chautauqua Sat. 9/19 9:15 am Lebro’s Fall Classic 5k Lebro’s Restaurant, Getzville Sat. 9/19 10:00 am 10kan Run – 5k and 10k Oswego, NY USATF Niagara 10k championship Sat. 9/19 10:00 am Mary Anne Graney Memorial 5k c/o Genesee ARC, Elba Sun. 9/20 9:00 am Run for the Grapes Half Mar & 5k St. Catharines, Ontario Sun. 9/20 10:00 am 8 in the Rough Trail Run Sprague Brook Park, Glenwood Sun. 9/20 11:30 am Shea’s 5k Run for the Arts Shea’s Performing Art Center Sun. 9/20 12:00 pm Runnin’ with Jesus Oktoberfest 5k Faith Ev. Lutheran Church, Newfane Sat. 9/26 10:00 am Niagara Hospice Dash 5k Porter Town Park, Youngstown Sat. 9/26 10:00 am Maggie Lee Memorial 5k Parkside Lodge, Delaware Park, Buffalo Sat. 9/26 2:00 pm Lighthouse Baptist 5k Lighthouse Baptist Church, N. Tonawanda Sun. 9/27 7:00 am Toronto Waterfront Mar & Half Metro Hall Square Sun. 9/27 9:00 am Bemus Point 15k Long Point State Park Sun. 9/27 9:30 am Linda Yalem Safety Run 5k UB, North Campus

Fri. 10/02 6:00 pm Pinnacle Charter School 5k Ash Street, Buffalo Sat. 10/03 9:30 am Run for the Toad 25/50k Trail Race Cambridge, Ontario Sat. 10/03 10:00 am Grand Island $’s for Scholars 5K Veterans Park, Bedell Road Sat. 10/03 10:00 am ECMC Lifeline Foundation 5k Hoyt Lake, Delaware Park, Buffalo Sat. 10/03 10:00 am Dave’s Dash 5k Wendelville Grove, Pendleton Sat. 10/03 11:00 am Timon Fall Challenge 5k Bishop Timon-St. Jude H.S., Buffalo Sun. 10/04 8:00 am Wineglass Marathon Corning, NY Tues. 10/06 7:00 pm Casa Di Pizza Party for All members!!!! Sun. 10/11 11:00am GVH Invite Race #2 Beaver Island SP. HOSTED BY CHECKERS Sat. 10/10 8:30 am Fleet Feet Sports 50 mile relay Finger Lakes Community College Sat. 10/10 10:00 am Ellicottville Fall Festival 5k Holiday Valley Lodge Sat. 10/10 10:30 am Brothers of Mercy 5k Ransom Road, Clarence Sat. 10/10 10:30 am Paving Ways for Children 5k Gateway-Longview, Williamsville Sat. 10/10 11:00 am Crystal Beach 5k Crystal Beach, Ontario Sun. 10/11 7:30 am Chicago Marathon Chicago, IL Sun. 10/11 9:30 am Durkee’s Bread 5k & Half Marathon Fabius, NY Tues. 10/27 7:00 pm Track Awards Party` Knights of Columbus, 1530 Kenmore Ave.

WELCOME NEW MEMBERS!

Brad Heron 10/1 Sarah Bartkowiak 10/2 Sharon Daniels 10/2 William Hilbert 10/2 Linda Forrestel 10/3 Anne Pyrak 10/4 Tom Appenheimer Sr. 10/5 Maggie LaMantia 10/5 Chelsey Schweikert 10/5 Michael Hardy 10/6 Leigh Oehler 10/6 Renee Tabone 10/6 Anthony Garrow 10/7 Patricia Lyons 10/7 Bob Merritt 10/7 Jane Wright 10/7

Kimberly Zuppelli 10/8 Bruce Wiesen 10/9 Rauri O'Loughlin 10/10 Bobby Heard 10/11 Claire Noe 10/12 Joe Rutowski 10/12 Budd Bailey 10/13 Trish Dillenbeck 10/14 John Mangione 10/14 Ernesto Gutierrez 10/15 Stephen George 10/16 Matthew Glynn 10/16 Jim Kenney 10/20 Dave Szafran 10/20 Lindsay Heron 10/21 Marcus Boncore 10/22

James Waldron 10/22 Michael Neff 10/23 Lynn Hart 10/24 Michelle Wolniewicz 10/25 Linda Sacco 10/26 Daniel Dengler 10/27 Amy Koppmann 10/28 Trey Gardner 10/29 Christopher Gordon 10/30 Eric Hepkins 10/30 Jerri Joyce 10/30 Elizabeth Phillips 10/30 Chuck Schweikert 10/30 Melina Buck 10/31 Rebecca Carter 10/31

Paul Ardounis Susan Moran

Brian Serwicki

Checkers Mile 5:03 Jim Figler Life 5:21 Kieran O'Loughlin Life 5:29 Herman VanLeeuwen Life 5:31 David Sada Life 5:44 Susan Ballard Life 6:54 Laurie McGorry Course 7:32 Linda Gerbec Life 8:38 Michael Karpie Life

Moonlight Run 5K 22:03 Chuck Schweikert Life Rut Race 3.5 Miles 22:26 Jim Figler Course 23:14 Herman VanLeeuwen Course Mississippi Mudd's 5K Run 24:12 Tom Lansing Life Vlieland Half Marathon 1:28:54 Herman vanleeuwen Life Celebrity 5K Run/Walk 20:27 Rick Queeno Age-Group Take back the Path 5K 19:35 John Kennedy Age-Group Tona. Track Meet 100meter :13 Stephen George Life Italian Festival 5K 18:02 Jim Figler Life

Jack Noe ran his hardest the night of Take Back the Path in Cla-rence, 21:30. That is under a seven minute pace. He even beat his Dad, long time Check-ers member John. We’ve seen him working out really hard at Tuesday

night track. It’s really paid off. Jack’s sister Claire also ran and finished with her Mom Amy. The race will help fur-nish surveillance cameras for the path. It was the 2nd time this race was held.

Zenubia Fried & Bridget Degan running track in August. There are all ages at track. Just look around next time your partici-pating in a Checkers Track work-out. Our young runners are there in-tertwined within us.

Coach Mitchell makes sure that the girls get their workouts in correctly and that they completely understand what pace they need to run.

Vlieland Half Marathon by Herman vanLeeuwen Sunday August 9th, 2009 was a beautiful day for running on the island of Vlieland in the Netherlands. Three events: A half marathon, a 10K and a 5K shared the same starting and finish line. The half marathon starts first, 10 minutes later the 10K starts and then the 5K ten minutes after that. The event this year was a true family affair. My niece Susan ran the 5K. My

brother Wim and daughter Marijke ran the 10K. My daughter's boyfriend Ben and I decided to run the Half. New this year was the hand-out of water-pouches at the water stops in addition to the hand-out of sponges. The course was fabu-lous, beautiful views of the sea and dunes, and half of the course was on bike paths made from crushed sea-shells. There were rolling dunes with no steep climbs. The finish was at the end of Main street which had a beautiful picturesque village. Runner’s names were called out when they arrived at the finish line. My entire family did well and had a great time. For more information go to: http://www.halvemarathonvlieland.nl

Seamus Degan was FIRST OVERALL Male at the first Jason Raby Memorial 5K held Wednesday, August 26th. It was one year since the son of Gary Raby passed away while playing basketball. He is greatly missed. Jim Figler placed second Overall. It was a great summer night for the race which was held at Lewiston-Porter High School.

Gary Raby, Jennifer, Tatyana Sappalena, Gary Jr. and Dar-lene Raby came to support this race in remembrance of their son Jason.

Also racing and ‘placing’ were the Bartkowiak sisters, Sarah, Allison and Brenda, grandchildren of Tom Appenheimer. We’re very happy to have these three young ladies in Checkers.

Mary-Lyn & Tracy Adkins

Bob Merritt

Louisville, Kentucky IRONMAN DISTANCE

Congratulations to Derek Dunstan on his first Ironman in 12:39:27 on August 30th!

Roger Niethe (6:45) and Theresa Palmieri (6:55)

competed their 50K at The Green Lakes race in Syracuse August 30th.

Competing in his FIRST triathlon was Brad Boyle who placed SEC-OND OVERALL in a Canadian Tri-athlon. Pat Dalton competed in the Niagara Triathlon and Duathlon, his will and

ability in 2009 has been impressive! Amy Noe also Pr’d in a Triathlon swim this past month.

Next newsletter might have to be a combined November/October issue.

It was a cool afternoon for the annual Checkers Picnic. Veterans Park in Tonawanda proved to be a good change this year since it was more accessi-ble for most people living around the Buffalo Area. It rained slightly but that never stops Checkers friends from having fun. Tom Donnelly is praying that Roger will save him some hot peppers. Roger is known to bring that treat every year. A shirt was presented to Roger

for the years of service as former Club President. He will continue to volunteer for the club and takes care of apparel. Julie Donnelly had the famous frozen tee shirt game and water balloons ready but we were all just too chilled to play them. Maybe Julie can keep them frozen for next year!?

Go Big or Go Home Lauren Lorek My life thus far has been a pretty interesting adventure. I, like most, had a tumultuous childhood riddled with family alcoholism, infighting and untimely death. I had a successful career in the Retail/Restaurant Industry but decided it was not enough. I was a classic underachiever, in the non-traditional sense. Meaning, while I have a work ethic that would kill an ox, the goals I worked towards were easily attainable. So, I decided to go back to school. I knew I wanted a career in the helping professions, but was uncertain as to what that may look like. I then found Social Work. In the last year of my bachelor’s program at Buffalo State I considered going on for my Master’s Degree. I originally planned on attending UB. It was a solid plan, live in that area, save money, be around family and friends but this was a safe plan (underachieving). I knew I would be accepted, I had good grades and I was an exemplary student. I never thought of applying to any other schools until one day as I walked through the student union I decided to do an on-line search of the top 10 Social Work Schools in the country. These included the University of Michigan and Columbia Uni-versity in New York. This brings me, in part, to the influence of running on and in my life. As I looked at the names of the top two schools, I kept thinking…Try Columbia, Go Big or Go Home. The ‘Go Big or Go Home’ mentality came from my running. I am a ‘newer’ runner as I came to the sport when I was 30 years old. I was dieting and needed an exercise regimen that could be done easily and independently. Thanks to my running and a decent diet, I lost approximately 100 pounds, ran 4 marathons and compete (d) in local 5k’s. Being a heavy child from Kaisertown, I never imagined I would, lose the weight or complete the races (and do pretty well considering I was new to the sport). It imparted confidence and showed me that with enough persistence anything was (and is) possible. So, if I could do this…could I do anything? Back to Columbia…. So as I stood at the computer in the Student Union, I thought...”Why Not? If I don’t get accepted, I will use UB as my fallback school”. With the help of good friends and teachers I completed the personal statement, sent in all of my infor-mation and waited. In the meantime I also applied to Case Western. The letters arrived-UB-accepted, small scholarship, Case Western-Accepted-full scholarship and Columbia- Accepted with a pittance of a scholarship…ok...here it was again, ‘Go Big or Go Home’...off to Columbia I went to receive a Mas-ter’s of Social Work in Public Policy. This was one of the most difficult times of my life. I studied constantly, devoted numerous hours to economics and cal-culus. Luckily, I lived near Central Park and was able to run daily. When graduation day came I couldn’t believe it, I was graduating from Columbia with a 3.92 GPA...’Go Big or Go Home’. Currently I work as a Social Worker as well as an adjunct Professor at ECC. I have been contemplating my next move and am looking to apply to PhD programs in the area....’Go Big or Go Home’. As far as running goals go, I am hoping to regain the speed I lost during my academic endeavors and eventually train for a half and then full marathon in my spare time…..

Once again I am overwhelmed by the support of my wonderful friends in Checkers. Thank you for the sym-pathy cards and genuine expressions of concern and caring that came with the loss of my much loved Mother. Joining the family of Checkers was one of the best decisions I ever made. You continue to be there for me in times of need. Thank you, Joan Crouse

Belt-tightening has sweet outcome BUFFALO NEWS NEWS STAFF REPORTER By Louise Continelli August 16, 2009 Giving up sugar, and losing 70 pounds in the process, has been a rewarding experience for Christina Klein of Kenmore, who has channeled her extra energy into a Buffalo-boosting family T-shirt enterprise called Sweet-T. Klein, who once weighed more than 200 pounds, points to the culprit: “When I was in college I moved out and stopped eating home-cooked meals; I ate out at restaurants a lot because it was more convenient,” said Klein, who holds two arts degrees from Buffalo State College. Her “weight loss journey”—as she calls it—was triggered by a financial squeeze. When Klein “couldn’t afford” both an apartment and a car, she chose the apartment— and “walked my way around the city,” she recalled. “Making healthy decisions isn’t always easy, but little by little, my choices turned into habits that made a big impact,” said Klein, who has a daily regimen of exercise and a healthy vegetarian diet. Currently, she said, she rides her “bike everywhere, and also tries to get two workouts in each day.” Not boxed in by a car, Klein and husband Erik are seeing the city with new eyes since starting a T-shirtcompany— highlighting Buf-falo landmarks, sports and other interests, including music. “My weight loss and healthier habits have given me added confidence and motivation that I take with me in my business pursuits and classroom on a daily basis,” said Klein, a 1994 graduate of Williamsville East High School who currently teaches art at Amherst Mid-dle School. The positive attitude also gave her “the courage to approach Premier Gourmet and other businesses to ask them to carry our T-shirts in their stores.” “I find I’m in a much better mood when I fit in an early-morning workout,” she said. “And I think others around me can probably at-test to that as well. Sometimes it seems selfish to make yourself a priority, but I’ve found that everyone around you benefits when you do.” Klein’s advice to others considering such a change: “The journey will most likely have falls along the way. The important thing is not to focus on those setbacks, but be sure to pick your-self up each time and move ahead. After all, learning from those falls is what makes you stronger in the end.”

CORRECTION ….. Headphone use during Road races -

USATF amends headphone rule\

INDIANAPOLIS - USA Track & Field has amended Rule 144.3, which pertains to the use of headphones and other electronic devices, to enable race directors to choose to allow the use of headphones by runners in non-championship races. Approved at USATF's 2008 Annual Meeting held earlier this month in Reno, the rule now reads:"The following shall be considered as-sistance and therefore not allowed: "The visible possession or use by athletes of video, audio, or communications devices in the competition area. The Games Committee for an LDR event may allow the use of portable listening devices not capable of receiving communication; however, those competing in Championships for awards, medals, or prize money may not use such devices." The rule previously had banned the use of headphones by all runners. While headphones remain banned for any athlete competing in a USA Championship, they may be allowed by race directors in other circumstances, at the discretion of each race director. Enforcement of the previous ban was in the hands of race directors, with some enforcing the ban, some simply urging runners not to use headphones and others not enforcing it. Rooted in a concern for athlete and volunteer safety, the rule had drawn passionate feedback from all sides, including from runners who hated the rule and runners who loved it; from volunteers who had seen the logistical difficul-ties of having participants wearing headphones; and from race directors who supported it and others who had had encountered logistical difficulties enforcing it. "The difficulty in enforcement was part of the reasoning," USATF Rules Committee chair John Blackburn said. "However, several good-sized races have demonstrated that they were able to enforce the rule. There were strong opinions on all sides of this discussion, both understanding the issues related to athlete safety, race organization, difficulty of enforcement. This resolution appeared to be the best position for USATF overall." The rule previously had banned the use of headphones by all runners. While headphones remain banned for any athlete competing in a USA Championship, they may be al-lowed by race directors in other circumstances, at the discretion of each race director.

T R A C K

Patrick O’Connor PT MS OCS Cert. MDT

“I was sprinting to the finish of my 5K race and strained my hamstring.” “I felt something pull just under my butt ”. The hamstrings, there are actually three of them, (semimembranosus, semitendinosus, bicep femoris) work in a variety of ways other than to just bend the knee. Why would you need three muscles if all they did is bend the knee? Much like calf pulls described in last month’s Checkers Newsletter, the usual suspect is the butt (gluts). Hamstring strains often occur because the muscles are over working for weaker muscles, typically the gluts. Looking at where the hamstrings attach should give us an idea of its “real” function. The top part of all the hamstrings attach to the butt bone (ischial tuberosity). Our pelvis wants to rotate forward and downward when running at heel strike. The hamstrings slow this motion down by contracting at its attachment to the butt bone. If we add a few pounds to our stomach, the rotation is faster making the hamstrings strain to control this motion. The gluts also control this forward rotation of the pelvis. If they are weak, increased workload is placed on the hamstrings. In-crease your speed, sprint to the finish, and Mr. Hamstring will cry out as it works overtime. What about the pulls and strains that occur in the middle or the lower portion of the hamstrings? Well look at how the hamstrings wrap around the lower leg bone, the tibia, much like the calf wrapped around the upper leg bone the femur. When we run, the foot starts it all off as the arch of the foot collapses (pronates) spinning our lower leg bone (tibia) inward, then our upper leg bone (femur) inward, load-ing the body. Torque is generated as the body then “unwinds” allowing the leg to push off. The hamstrings will initially slow this rota-tion down, then contract to help push off. That’s why it wraps around the bone. Imagine changing directions while playing tennis, soc-cer, baseball. The minute you turn while sprinting, the hamstrings get called to work. They slow down the rotation of the femur on the tibia or the tibia on the femur when loading and exploding to the next stride. If they didn’t do this the ligaments that connect one bone to the other would tear. Strengthening the hamstrings by lying on your stomach and curling weights in the gym is about as far away from what the hamstrings do in function as you can get. An exercise should attempt to mimic the true work load and function that the muscle will experience during activity. Imagine only swimming and then trying to run. It’s not the same. Add rotation to your life. Try lunges with hands reaching downward to the right and left to knee height, much like the baseball player reaching for ground balls and you will “turn on” all three of the hamstring muscle and the gluts. Remember how the gluts were the upstairs neighbor for the calf (gastrocnemius)? It is also a great upstairs neighbor and best biggest buddy of the hamstrings as well. Lose the butt and hello hamstring strain. Remember, leg curls and stretching of those hamstrings will do nothing compared to exercising the hamstrings functionally and asking a good friend, Mr. Butt, to help. Next month, we will meet the entire glut family (gluteus maximus, gluteus medius, and gluteus minimus) and see how they have some of the biggest influence on im-proving your running form and preventing injury.

Embarrassing Running Problem — Rashes or Hives By Christine Luff, About.com Updated July 09, 2009 Provided by Checkers member Michael Harrison

Some runners break out in red, itchy rashes or hives during their runs. Their symptoms may be the result of one of these conditions: Hives Cause #1: Exercise-Induced Anaphylaxis Symptoms: In addition to hives, other symptoms of exercise-induced anaphylaxis (EIA) include: breathing difficulties (shortness of breath, wheezing), circulatory problems (lightheadedness, low blood pressure) and gastrointestinal symptoms (nausea, vomiting and diarrhea). Cause: Many people who suffer from EIA have another trigger that, along with exercise, causes the symptoms. These triggers include various medications; foods such as seafood, nuts, or dairy; alcohol; and cold weather. Typically, symptoms are not triggered by just exercise or the specific trigger alone. Prevention/Treatment: You should stop exercising immediately. You may need to use an epinephrine injection pen to stop the symptoms, as you would do for an anaphylaxis reaction caused by a food or insect sting allergy. People with EIA should avoid: cold weather exercise, exercise on an empty stomach, and eating any food triggers for at least 24 hours before exercise. You should always run with someone who knows about your condition. Talk to your medical care professional for advice and tests so you know what triggers to avoid. Hives Cause #2: Cholinergic Urticaria Symptoms: Itching, swelling, and small hives on the skin. Cause: This type of reaction is caused by the increase in body temperature that occurs while running, most often during hot weather.

Checkers Ski and Snowboard Club New this year!! Join the club and ski and snowboard with Checkers at Holiday Valley resort in Ellicottville, N.Y. Many package options are avail-able - you'll enjoy weekly outings, many of which include lessons. A great way to stay in shape and enjoy the snowy winter season with your friends from Checkers. You and your family are all welcome to join - (lessons intended for age 8 through adult.) Registration forms are available at Runner's Roost, Buffalo Rd., Orchard Park, at Tuesday track practice, or by mail (e-mail David at daveck88@hotmail.com to request the triplicate forms.) Club benefits include: a) great $$$ savings as compared to individually-purchased tickets. For example, ski every Sunday, 4:00-10:00 p.m., all season long, for just $133 total !! Weeknights are even less. That's 20+ potential outings for one low price. You'll be $$$ ahead after your fifth outing. b) Reduced lift ticket and ski/snowboard rental prices for your friends. Invite friends to join you during the season, and they will each receive $5.00 off their lift ticket. c) Eight group lessons included in your package price (Sunday XPress card holders pay more) Learn from the pro's for the safest, fastest, and best way to advance your skills. d) Free day of skiing in March or April - a value of up to $36.00 !! e) Periodic slopeside meals and gatherings with your friends from Checkers. f) Enjoy skiing and snowboarding at WNY's premier winter resort, Holiday Valley. To join the club: Complete information is available at the Holiday Valley website:holidayvalley.com - Ski and Ride - Tickets and Passes then Multi- week options available to you. b) Fill out the triplicate form (one for each person) with your package choice. Mail with a check, payable to Checkers A.C., David Eckhardt, 182 Pleasant Ave., Hamburg, N. Y. 14075 Checkers will forward all of the registration forms and payment to Holiday Valley. c) You will receive your 2009-2010 ski card in the mail in mid-November. Present it at the Holiday Valley ticket window (at any of three lodges) and receive your lift ticket for that day. Note: We are looking for a few individuals to help organize this program and plan gatherings. Contact David Eckhardt for more information. Sign up today! Prices go up slightly after November 1st. See You on the Slope David Eckhardt daveck88@hotmail.com or phone 743-6035, leave message please.

Dual Citizenship

By Ray Ernst I have a confession to make. Checker’s A.C. is not the only ath-letic club I am a member of. In fact, it wasn’t the first athletic club I joined. To be perfectly honest with you, when I joined my first ath-letic club, I hadn’t even heard of Checker’s. I caught the running bug in May of 2000 at the N.C.C.C. Spring Stampede. My boss at the time talked me into my first 5k. I was reluc-tant (scared?) at first, but he assured me I would be able to run the

distance (how far is five kilometers?), I wouldn’t finish last (how many people are in this race?), and I might even en-joy myself (I’ll be all sweaty and out of breath. This is fun?). Well, Gerry was right, I didn’t finish last. Actually, I don’t know where I finished, it may have been second last, but I was just happy that I finished! I had run my first race, three whole miles… and a tenth to boot! I had coughed and wheezed my way through it, and after toweling off, I attended my first post race party (chicken dinner and beer) and awards ceremony (just like the Olympics). I was hooked! I ran a 5k or two every week after that. In the fall of 2000, Gerry and I, along with two of our workmates, ran a team relay in the Casino Niagara Marathon. I ran the first ten kilometer leg, and had a ball. We did it again the next spring at the Buffalo Marathon; this time I ran the last leg, twelve kilometers. Even though I hadn’t run the whole marathon, crossing that finish line was a most exciting experience. It was at that moment I knew I had to run a marathon! So how does one train for a marathon? Simple, get yourself a coach. But where does one find a coach? Re-member, in 2001 you couldn’t just Google running coaches. I know! There’s this guy I work with who’s been running since the eighties, maybe he’ll coach me. Some of you may know Jan Jezioro, a former Checker’s member himself. “I want to run Casino Niagara this fall, but I need someone to train me.” “Sure, I’ll help you.” He said. “On Saturday mornings, come out to Bond Lake.” Which brings me back to athletic clubs. I start running at Bond Lake every Saturday, and I’m meeting people who have run lots of distance races; 5ks to 10 milers, half and full marathons, even 50 milers! I couldn’t keep pace with most of them, but I was invited to come out for breakfast after our long runs. I gradually get to know them and enjoy their company. Like all runners do when they get together, they tell stories of their racing experiences, which inspire me to train harder and complete my first marathon on October 21, 2001. In February of ’02 I’m invited to the annual Bond Lake Awards Banquet, where recognition is given to out-standing performances by club members from the previous season. It is here that I become a dues paying member of the Bond Lake Athletic Club. Over the next few years I get in the groove with Bond Lake, developing good friend-ships and becoming one of the regulars. One fine spring Saturday morning after our usual long run, at breakfast somebody mentions Checker’s track workouts. “What’s that all about?” I ask. It’s briefly explained to me how ‘speed’ workouts, developed and monitored by Checker’s coach Bob Carroll, can help improve your racing times, no matter what distances you’re running. Never having run on a track before, I was intrigued. “How does one take part in these workouts?” “Talk to Diane (Sardes, also a Bond Laker) when she comes in. She’s been a Checker’s member for a while, even a past president.” Before I went home that morning, Diane gave me an application, and I’ve been a member of Checker’s ever since. After a cou-ple of seasons of track, I was setting PR’s at every distance I raced. And just like with Bond Lake, over time I’ve de-veloped many friendships through Checker’s Athletic Club. Now my only dilemma was to whom do I owe my loyalty? Whose singlet do I wear at races, Bond Lake’s or Checker’s? I began to notice at 5 and 10ks there were a lot more Checker’s members, and at marathons there were more Bond Lakers. Problem solved. Shorter races, I’d wear the green and white of Checker’s, longer races, the black and red of Bond Lake. There are many other fine clubs in the western New York area. Greater Buffalo Track, Lancaster Striders, Nickel City Roadrunners, St. Catherine's Road Runners and Walkers, Buffalo Triathlon Club, and others I haven’t mentioned. It took me awhile to get here, but the point is, whether you are a member of one or more of these clubs or not, you share with the rest of us the joy of the run, the competition of the race, and the friendship of the athletes. You are a citizen of the running community.

Checkers Athletic Club 340 Puritan Road Tonawanda, New York 14150

Visit our website at: www.checkersac.org

LOOKING AHEAD As summer slowly ends, anticipation of the fall season quickly follows. Already, we've gone from temperatures in the 80s during the days with overnight lows in the 70s, to overnight lows dipping into the 50s. While there's a perceptible chill in the air, in some ways it's a welcome change. Fall has always been special to me, as it brings the cooler mornings that make for fast racing times. I've always felt that after doing all the hard work (training in the heat of summer), it's time to reap the benefits of that training with faster running using less effort. If you're training for a fall marathon, this is the time you begin to sharpen. The weekend long runs seem easier as the temps cool and your fitness peaks. If shorter races are more your focus, there are always a num-ber of great road races in September and October to choose from, If you want to try something completely different, there's a tremendous cross-country series in Western and Central New York, put on by the Genesee Valley Harriers. Checkers fields many teams for each of the five races in the series. If you want to be included in any or all of them, you can contact Amy Fakterowitz at amyfakt@aol.com, or go to Checkersac.- org for more details.. Either way, with all these opportunities to get out and race, you're sure to run into many Checkers members. It seems no matter what race I'm at, I see so many green and white Checkers tops. I have to admit, it's getting harder keeping up with all the new faces, but I am working on it. If you haven't had a chance to get your Checkers singlet, shirt, sweatshirt or jacket, now is the time to do so.

Roger Roll has ordered a lot of new items and has them available each week at track. If you can't get to track, you can contact rogerroll@roadrunner.com. When you put on the Checkers colors, you'll be surprised by how many people you'll come to meet. In October, we have two social outings to look forward to. On October 6, Checkers is hosting a pizza party that the club won for having the most members from one club entered in this sum-mer's Ronald McDonald Race. The party is open to all mem-bers, whether you ran the race or not. It's being held at Casa Di Pizza, 477 Elmwood Avenue at 7 p.m. We've won the party three years in a row, and each year it gets bigger and better. On October 27, we're having our annual track awards party. It will be held at the Knights of Columbus at 1530 Ken-more Avenue. Again, it's open to all members, and is a great way to close out the track season. Both parties are good ways to get out, socialize, and meet new members. After that, we're into November. I consider Thanksgiving Day the unofficial end of the racing season. We're already a month into planning for the Turkey Trot, but let's not get too far ahead of ourselves. There's a whole lot of great fall run-ning weather ahead, and many opportunities to get out and mix it up with your fellow Checkers members. Look for the fall colors: red, orange, yellow, and GREEN.

President’s Corner by Tom Donnelly