Spring 2016

Newsletter of the

Arlington Trotters Running Club

The TROTTER CHRONICLES

Dedicated to Runners of All Levels

FIND US at www.arlingtontrotters.com Join us at Arlington Trotters

In This Issue

Dork Side 2

From the Doc 5

From the Pres 7

AT Reference and

Events 10

Trotter Pics 11

From the Editor 13

Club Application 14

From the Editor

Greetings and welcome to the

Spring 2016 edition of the Trotter

newsletter. “Spring” ahhh!

Finally running in shorts again

and no wooly hats and heavy

gloves. Woohoo! And summer

Barbeque events are on the

horizon.

Lots of things shaking in the

Trotter community as you will

read. First, we welcome our new

President, Sastry Ganti, who

brings a renewed vigor and

energy to the Club. Read his

article in this issue.

We welcome new members – Kristen Keil, Chakri Sugandham, Stanley Reddy, Linda Infante, Natalie McWade, Carol Heunisch and Nicole Mann. Come join us at our next meetings and events to come.

Trotter logo short sleeve shirts

and singlets are on sale at a special

price at upcoming meetings and at

the summer barbeque events.

Want some speed? Nick starts his

workouts on April 6 at Melas Park.

Check out his article.

Mark your calendars. Upcoming

events:

Shamrock Chicago 5K Beer Run

March 19 in Arlington Heights– use

the promo code “TROTTERS” and

get $5 off your registration.

https://runsignup.com/Race/IL/Arli

ngtonHeights/ShamrockChicago5K

BeerRun

Volunteering:

Clearbrook Jelly Belly Days –

Saturday, May 21. For the

umpteenth year the Trotters will

be collecting donations for this

worthy cause.

Frontier Days Stampede Run,

Sunday July 3 – Steve Sawyer is

looking for help for this big race.

The Trotter Chronicles Spring 2016

2

Tales from the Dork Side By Trisha Dean

Trisha Dean has been an Arlington Trotter member since 1985 and has served as President, V.P, Social Director, Program Director, and Newsletter Editor. Trisha has captained the Chicago Marathon aid station for the Trotters since 1989. She has completed 30 marathons, including 6 Boston Marathons, and over 100 triathlons. She has also completed four Ice Age 50 Mile races. Trisha was formerly assistant principal at Buffalo Grove High School, holds a Ph.D. from Loyola University Chicago, and currently teaches graduate classes at National-Louis and Concordia universities.

These pesky jobs really cut into

our exercise time!

I know, these jobs support our

exercise addiction habits, but at

times they take over our lives!

I was reminded of this tonight,

when I worked 7 am to 4 pm,

took my daughter home for 45

minutes after her cheer

practice, drove her back to

soccer practice at 5 pm, and

then had to be at an orchestra

parent group meeting at 6 pm.

As it was storming outside, I

only had time to get in 2 miles

on the dreadmill, aka treadmill.

As many of you know, I am

semi-retired, but I am currently

filling in for 8 weeks as the

administrator of the special

education department at

Buffalo Grove High School for a

person on maternity leave.

While I am enjoying the job, it is

a shock to the system to have

very little time for running

during the week, between

working, driving my daughter to

activities, and continuing to

teach night classes at National

Louis. Many days I don’t get in

more than a quick walk.

I know I will not get much

sympathy from those of you

who work many hours and still

fit in your runs. I worked full

time for 35 years, and somehow

managed to run for at least 25

of those. For a number of years,

I worked out a routine to train

after work. Monday and

Wednesday nights I swam with

Barrington Area Masters from 8-

9 pm, Tuesdays I ran at Runners’

High and Tri, Thursday I ran with

Trotter friends, and Friday I

usually took off in preparation

for long runs on Saturday and

Sunday. And of course we all

have to fit in those really pesky

tasks, such as grocery shopping,

cooking, cleaning, laundry, yard

work, bill paying, and other

mundane jobs we need to do

just to live.

When I was training for two of

my Ironman races, I was

fortunate to be working on a

ten-month contract. I would

train like crazy all summer. We

had a large number of local

The Trotter Chronicles Spring 2016

3

Tales from

the Dork Side continues….

triathletes who swam at Rolling

Meadows at 6 am, so that took

care of our swim training.

Ironman Canada was at the end

of August, so my summer

training plan worked out

perfectly. Ironman Hawaii was

in October, so I trained hard all

summer and then did one

workout a day during the

workweek once school started

in late August and hammered on

the weekends, hanging on until

October.

I was working 12 months and

long days when I trained for

Ironman Japan, Germany, and

Lake Placid, so I did the best I

could- one workout a day

during the week, and long runs

and rides on the weekends.

Then in 1995 I had the brilliant

idea to get my Ph.D. This really

cut into my training schedule! I

shifted to running at lunch on

class days, and continued to

train for marathons by running

long on the weekends. I

decided that training for an

Ironman was out of the

question during the five or so

years I worked on my degree,

though I finished an Ironman in

1999 once most of my

dissertation was finished.

However, adopting a child in

2001 REALLY cut into my

training time. I was working full

time and could sometimes

manage to run at lunch. Right

about this time I had two

arthroscopic knee surgeries, one

in 2000 and one in 2005. To get

back to running, I combined

walking and running, but as

anyone who works full time and

has young children can tell you,

fitting working out into an

already packed schedule is

difficult at best. I sometimes

ran at lunch, and other times

would squeeze in a quick three

miler right after work before

picking my daughter up from

daycare.

When my daughter entered

kindergarten, I got back into

triathlons, but this time the

short ones. I could squeeze in

enough training for the sprints.

I would drop my daughter off at

religion, Chinese, or other

classes, and dressed in my

running clothes I would leave

from the class site and run for

the entire length of the class,

returning to pick her up. With a

ninety- minute class, I managed

to get in enough miles to train

for half marathons.

The Trotter Chronicles Spring 2016

4

Tales from the Dork Side continues….

I admire those of you who get

up between 3 and 5 am and

squeeze in your training in the

early morning before work, but

that has never worked for me.

BK (before kids), I usually had

plenty of group workouts to

participate in during the evening

hours. Once I became a mom, if

I woke up at 5, my daughter

woke up at 5. So I would sneak

in quick runs at lunch or after

work. On weekends I generally

ran an hour to an hour and a

half from home by myself,

because I felt too guilty after

leaving my daughter at 7 am

every day to leave her again for

hours on the weekends so I

could run with friends. The

baby jogger came in handy too,

and since daughter Rui was very

small, I milked that for more

years than most parents can.

Which brings me to semi-

retirement. Once I retired from

working full time in the high

schools, I got into the habit of

dropping my daughter off at

school and then heading out for

a run or a bike ride. In the bad

weather I headed for a spin

class at the health club. This

leisurely schedule left me plenty

of time to train, read the paper,

get ready for the classes I was

teaching at night, do household

chores, and still sneak in some

TV time.

So when I took on full time

work, even temporarily, my

training time disappeared. I

didn’t feel like changing and

going out for a run after work,

and I was usually driving my

daughter to some activity or

another. I was relegated to

taking a walk sometime after

work and before bed. If I was

doing this job long-term,

hopefully I would get into a

routine of running before or

after work. As it is, I have been

running on the weekends and

walking whenever I can.

Almost anyone can fit working

out into their week, but it takes

some creativity and a lot of

motivation. Take it from me, it

becomes a lot easier once you

no longer have that pesky job!

The Trotter Chronicles Spring 2016

5

From the Doc By Dr. Nick Nowicki

Dr. Nick Nowicki has been a

member of the Arlington Trotters

since 2007 and is director for the

Wednesday Night Speed Workouts

at Melas Park. His race highlights

include 3 Ironman Triathlon

finishes and a 50 mile

ultramarathon finish. Dr. Nick is a

Certified Chiropractic Sports

Physician by the American

Chiropractic Board of Sports

Physicians and an Active Release

Techniques (ART®) Provider. He is

also a Certified Strength and

Conditioning Specialist and USA

Triathlon Coach.

Website:

www.nicknowickichiropractic.com

Interval Training

Whether your goal is to qualify

for the Boston Marathon or

just shave off a hand-full of

seconds from your 5K time;

interval training should be

incorporated in your training

regime.

Good news Trotters! The

Wednesday Night Speed

Workouts begin April 6th! This

workout that we offer weekly

(until early October) is a

necessity to achieving your PR

goals for the 2016 racing

season!

What is an Interval Training

Workout?

Interval training workouts are

high-intensity training sessions

performed for short durations

of time at high intensities,

followed by a short recovery

period, and then high intensity

interval is repeated.

Although you can design an

interval workout however you

wish, let’s use quarter mile

repetitions as an example.

Run a quarter mile at a high

intensity, but below an all-

out effort. After you have

run your quarter mile,

perform a light jog for a

duration less than or equal

to your quarter mile pace

(this is your recovery

period).

If you ran a quarter at 100

seconds, your recovery

period should be no longer

than 100 seconds. Your

recovery period allows your

body to perform at that high

intensity effort with minimal

drop-off in pace.

After your recovery period,

toe up to the starting line

and perform another

quarter mile. You can

perform as many repeats as

you want, however, if you

see that your splits have

slowed significantly, your

workout is complete.

Interval training can be

The Trotter Chronicles Spring 2016

6

From the

Doc (Continued)

.

performed on the track or on

your favorite jogging route. If

you do not know the distance

markers on the route, you can

alternate between running a

certain time duration hard

followed by a recovery jog.

Because of the high intensity

nature of interval training,

take the necessary precautions

in preventing injuries such as

warming up, cooling down,

foam rolling, and dynamic

exercises/stretching.

The Benefits of Interval

Training

The most important benefit

that you will reap from

performing interval training is

an increase in running pace.

Unfortunately, if all the

mileage you log during the

week is long slow, you will be a

long slow distance runner.

Interval training also helps

prevent the injuries often

associated with repetitive

endurance exercise, and they

allow you to increase your

training intensity without

overtraining or burn-out.

Interval training will also

burn more calories and fat

than a nice easy jog.

Wednesday Night Speed

Workouts at Melas Park

start April 6th, 2016!!!

Practice begins at 6:30 PM;

please arrive 10-15 minutes

before the workout to

warm-up.

If you would like to learn

more information about our

summer program or any

other health related topic,

please e-mail me at:

nicknowicki7580@yahoo.co

m

The Trotter Chronicles Spring 2016

7

From the

New

Head Trotter

Meet Sastry Ganti who has taken

on the position of President of the

Arlington Trotters Running Club

for 2016. Here he is in a photo

taken at the 2015 Chicago

Marathon water stop at 6 miles.

He’s an engineer by trade and

completed his 2nd Marathon in

Chicago in 2014 after a layoff of

doing Marathons for 25 years. He

is a wealth of knowledge on many

fronts and eager to grow the

Trotter community by

encouraging group runs.

The Treadmill & its travelling

Wrapper get a bad rap

Ask any one of our macho or

marianismo runners about

training on a treadmill and I

get a few audible sneers and

roll of their eyes into hyper

extended trajectories. Of

course more power to them,

because really, running in

Busse Woods past the elk or in

Barrington or Long Grove past

the estates is a lot more fun

and pleasant (though I rarely

see any damsel walk in those

huge lawns).

All kidding aside, I just wanted

to draw to your attention that

the treadmill in a gym is not all

that bad for a cardio workout,

if you can ignore all the

constant self-attention to the

flexing triceps and biceps paid

on all the other surrounding

equipment. It surely beats

running outside when weather

is below 20 deg., or running

with screws embedded under

your shoes (I was made aware

of this just today). It is not

clear to me if the screw-head is

inside the sole or underneath

it! I was afraid to ask at today’s

Saturday morning breakfast

table, lest I be ridiculed for

lack of that knowledge. But

surely THAT piece of

information is what

motivated me to write this

in favor of the treadmill.

Did you know that thou art

always running on a treadmill

regardless?

Surprise of a revelation, eh?

Here are the facts before

some explanation. Our Elk

Grove is at a latitude of

42deg., giving the earth’s

circumference there as PI *

7926 miles * COS(42) =

3.1415 * 7926 * 0.4 = 9960

miles, going around once in

24 hours; that is you are

constantly on a treadmill

wrapper rolling at

9960/24=415 mph. Know it

or not your running, walking

and sleeping is always on a

treadmill at jet speeds. You

don’t feel so because

everything around you

including the treadmill in the

gym is on an overall

treadmill.

So running on a gym’s

treadmill is no different than

at Busse trails, technically

The Trotter Chronicles Spring 2016

8

From the New

Head Trotter

(Continued)

speaking. Here are the

differences: Running outside,

you get to choose the terrain

under foot, such as residential

walkway, paved street, forest

preserve trail, grass, beach

sand etc. You also get a

chance to the beautiful

scenery and even more

beautiful companionship to go

along with. On the treadmill

you get consistently the same

flat surface, and you are

always all alone. And yes, the

only companionship is always

others flexing their biceps,

hoping all eyes are on them.

As to the hardness of the

surface, the prevailing

thoughts that the treadmill is

harder is debatable; to me it is

no harder on your body’s

joints than a well paved street.

The real differences seem to

be two, as explained below.

1 Running on natures trails, the

surface under your feet is

ALWAYS with EVERY STEP

varying a bit, however small

the variation may be. In

simplified terms the pressure

distribution under your feet is

never same, causing minor

varying twisting moments

leading into the bone joints.

As to a treadmill, the

situation is exactly opposite.

The feet see a uniform style

of pressure distribution

associated with any uniform

twisting style. Put in in other

way, all things being equal,

outside running loads your

joints and muscles in varying

ways (beneficial?) whereas a

treadmill forces localized in

joint areas, and same

muscles to see the loading.

But both, I believe give you

the same cardio vascular

exercise.

2. For the amount of

exercise achieved (energy

expended), running outside

will load you harder; why?

Remember, the way anyone

‘runs’ is by having one leg in

air, the other landing (heel

for a jog, toes for a real

speed run), then rolling the

foot on the ground (a lot for

jog, miniscule for a sprint)

pushing the giant ball we

call earth backward so we

can leap forward as we roll-

peel the entire foot forward

into air. Both the inertia of

the earth

The Trotter Chronicles Spring 2016

9

From the New

Head Trotter

(Continued)

and its friction with our

sneakers come into play.

Since the earth always wins

(though I suspect some of our

Trotter’s ace runners may be

able to slow down or speed up

the earth a slight bit (!!!)

depending whether they are

running east or west) more

effort is required for this

forward leap. On the treadmill,

this inertia component is not

there, because the wrapper

belt is light and it is being

moved . + We are forced to

keep pace with it and hence

the only thing we overcome is

the friction.

In conclusion: hope I have

been not too technical in

promoting those Treadmills.

Come to think of it, as one

ages, there is no way getting

around running inside while

the younger ones are showing

off their “…ceps”.

Why do I have this strange

feeling that no one still

believes me?

It is just like, me trying to

convince some few that

leftover black coffee will still

be good after weeks of

refrigeration! Well, I am

ready to twist open the top

of a year old Starbucks

coffee that wasn't even

refrigerated!

The Trotter Chronicles Spring 2016

10

The Trotter Board President:

Sastry Ganti 847/997-1704

snkganti@gmail.com

Vice President: Steve Sawyer 847/394-9546

Buzzzsaw@gmail.com

Treasurer: Ron Lawson

847/398-0623 d3rjl@att.net

Secretary: Karla Jalowiecki

847/409-4883 kjalow@yahoo.com

Board Members at Large: Sandie Ellsworth

sjellsworth18@gmail.com

Judi Miko xbugs@aol.com

Newsletter Editor: Bob Portschy 847-691-4903

bobportschy@gmail.com

Track Director: Nick Nowicki

nicknowicki7580@gmail.com

Web Master: Steve Breese 847/902-8722

sbreese@gmail.com

Weekly Group Runs Come meet your fellow Trotters for a run this week! Runners of all ages and experience levels are welcome.

Saturday Morning Run

7:00 a.m. at Busse Woods. Meet at the entrance by the elk pen (N.W. corner of Arlington Hts. Road and Higgins Road). This is a relaxed pace run of about 7.3 miles followed by breakfast at the Rose Garden restaurant just across the street. Sunday Morning Run -

The Ace Hardware Run (formerly the Home Economist) meets at 7:00 a.m. at the Ace Hardware Store parking lot at the corner of Northwest Highway and Hillside Road in Barrington. The distance is up to 10.6 miles (some do about 6) and the paces vary.

Monday Evening Fun Run

6:15 p.m. at the Dick Pond's Hoffman Estates, 1772 W. Algonquin Rd. All levels welcome. 847-496-7108 http://www.dickpondathletics.com/CSHoffman.asp

Thursday Runs – 7:00 a.m. from the Elk Grove Bowling Alley, Arlington Heights Rd and Higgins. 5 miles through Busse Woods. An alternate snow route is available. Relaxed pace.

Club Meeting and Events We’re racing:

For Trotter Member Race Results and a list of upcoming 2016 recommended races see FB or Arlington Trotter Website at: http://www.arlingtontrotters.com

Meetings – At Heritage Park in Arlington at 7 pm on March 10 and April 14. Track Workouts are held in the Summer time through fall Marathon time. The Wednesday Night Speed Workouts begin April 6th! Barbeque Run – Also held in the Summer time once a month on Thursdays from May through August. The 2016 dates are: May 19, June 16, July 21 and August 18. Volunteering:

Clearbrook Jelly Belly Days –

Saturday, May 21. For the

umpteenth year the Trotters will

be collecting donations for this

worthy cause. We usually work

the corner of Arlington Hgts Rd

and Golf Rd. Morning shifts 9am

– 1pm.

Frontier Days Stampede Run, Sunday July 3 – Steve Sawyer is looking for help for this big race. Either on race days or in preparation in the weeks before.

The Trotter Chronicles Spring 2016

11

Trotter

Pics from the

Front Lines

What a happy group! From the Annual Run for Fun Streaker Run

held Sunday, February 21, 2016 starting from the Ace Hardware in

Barrington!

The Trotter Chronicles Spring 2016

12

Trotter Log Gear for Sale – Specially Priced. Get them at an

upcoming Meeting and at the Busse Barbeque Run events.

A Little Trotter Humor. Blame Steve S!

The Trotter Chronicles Spring 2016

13

Bob’s been an Arlington Trotter since 1981-ish. Compared to many others he’s done a measly fifteen marathons, only 200 overall races including Boston, his personal high water mark. He’s on his third generation of Trotters and is blessed that he has been able to do this for 37 years.

From the Editor: Quotes of the month:

I heard this one from Jack Thomas years ago. Jack was an

accomplished ultra-marathoner and as he got into the latter portions

of these ultra-races he would say “Wow, I was passing those trees

like they were standing still”. Makes you want to go out and train

from an ultra, doesn’t it?

Tips for the Trail. Interesting Links for your perusal:

Ten Things Every First-time Marathon Runner Needs to Know -

http://www.theguardian.com/lifeandstyle/the-running-

blog/2016/mar/03/ten-things-every-first-time-marathon-runner-needs-

to-know

How to Run Your First Marathon –

http://gearpatrol.com/2016/03/02/run-first-marathon/

Run Your First 5K and Lose Weight With This Plan -

http://womensrunning.competitor.com/2016/03/training-tips/run-your-

first-5k-and-lose-weight-with-this-plan_55196

"Are you at risk for pre diabetes?" - Find out in 2 minutes at www.doihaveprediabetes.org Congrats to Jan Draheim -

On February 6, 2016 the Chicago Area Runners Association had their 2015

Awards Banquet at the Holiday Inn Mart Plaza in Chicago, Illinois.

The 2015 CARA Circuit consisted of 18 races across Cook, DuPage and

Lake Counties. There were many awards presented, among them one

to JANET DRAHEIM (Jan), a long-time member of the Arlington Trotters,

for 2nd place for the year 2015 in her age division.

The last awards of the Banquet were to the inductees into the CARA Hall

of Fame. JAN was the woman inducted into the CARA Hall of Fame.

JAN's running days began in 1980 and she credits influences of Jeff

Galloway, John (the Penguin) Bingham, Jenny Hadfield, Bart Yasso, and

Bank of America Chicago Marathon race director, Carey Pinkowski for

much of her inspiration.

Facebook – Check out our Facebook page. Join us at Arlington Trotters.

Look for the link to the Facebook page on the Trotter website.

The Trotter Chronicles Spring 2016

14

The Arlington Trotters Running Club was established in 1979 to promote running in Arlington Heights and surrounding areas. The club is dedicated to runners of all levels, ages and abilities and its mission is to support each member in achieving individually selected running goals. Our membership is over 100 members

with a wide age-range and a diversity of

running interests, including running and

walking for fitness, participation in

events locally and around the world.

Why Join the Arlington Trotters? Friendly People

Training Runs

Monthly Meetings

Track Workouts

Newsletters

Parties

Community Outreach Check out our website for more details:

www.arlingtontrotters.com

ARLINGTON TROTTERS APPLICATION FORM Annual membership is $20 for an individual and $30 for a family (persons living together at the same address). Make your check payable to Arlington Trotters and return it with a completed application form to: Arlington Trotters, c/o Ron Lawson, 1602 E. Waverly Ct., Arlington Heights, IL 60004. Ron can be contacted at d3rjl@att.net.

Or, you can pay online at our website www.arlingtontrotters.com.

Name (s) ______________________________________________________

Address ______________________________________________________

City, State, Zip ________________________________________________

Phone ________________________________________________________

E-mail _______________________________________________________