Syracuse Track Club Awards Scholarships
Super Couch Potato 5K Results
Halloween Run Results
September 14, 2013 - The Syracuse Track Club mourns the loss of Dave Beach, a former Club president and all-around prolific member, who passed away unexpectedly on September 11, at age 74. Active in almost all aspects of STC life, Dave was instrumental in getting the club seriously involved in race management – from the Spafford Cow Patty Run to the Mountain Goat Race. He is also credited with initiating the immensely popular Mountain Goat training runs, and the Halloween Run. A professor for almost 50 years at SUNY Upstate Medical University in the Department of Microbiology and Immunology, Dave’s energy, enthusiasm and cheerful demeanor will be sorely missed. The STC extends its deepest condolences to Judy and the entire Beach family. Obituary.
Summer Running and Overuse InjuriesBy Paul Johnson
Summer is the season for runners. With marathon training plans in full swing, road races around every corner, and long, warm days conducive to longer runs, it can be hard not to overdo it. While the risks for runners are very different than they are in the colder weather, they exist and typically come in the form of overuse injuries.
Here, we will describe some of the more common overuse injuries that runners often experience, along with a few ways to ward them off. The good news is that once you have stowed away the cold weather running gear for the season and are putting on heavy summer miles, there is no need to have to live with overuse injuries. A little preparation and discipline will go a long way to keep your legs healthy year-round.
Common Running Injuries:
Most people who have been running for a long time have experienced one or more running overuse injuries. They range from annoyances to serious, career-threatening injuries, and most can be prevented. While there are probably a dozen that we hear about, the following three tend to top the list in terms of frequency:
ITBS: We are not sure what is more painful when it comes to ITBS, the syndrome or the cure. ITBS is over-stress of the iliotibial band that runs from your hip to your knee, and manifests with pain on the outside of the knee that usually kicks in after a few minutes of running. The most tried and true cure is using a foam roller for pressure exercises, which is much more painful than it sounds
Knee or Ankle Tendonitis: Patella or Achilles tendonitis are two of the more common forms of tendonitis that runners experience. Tendonitis causes significant stiffness while at rest, and is often worst in the first 15 minutes of a run. After running a while, the pain often subsides, but it will cause major stiffness after long runs.
Runners Knee: Runners knee is really a long list of potential ailments that are grouped together in a general classification. For the most part, though, it refers to pain around the kneecap or even in the back of the knee. Unlike ITBS, it often affects the inside of the knee, and unlike tendonitis, runners knee can be painful at any time during the run.
Remedies for Overuse Injuries
Most runners do not want to hear about the simplest remedy for overuse injuries, which is to lay off. For most runners, the solution needs to involve getting back on the road relatively soon. That said, here are a few ways to combat overuse injuries and keep them from hurting your summer run season.
Massage: A specialist in deep-tissue or sports massage can do wonders with overuse injuries, especially ITBS or runners knee. While it can be pricey, a few well-placed massages from someone who understands athletes could accelerate your recovery.
Don’t Forget to Stretch: For ages, runners have been reminded to stretch, but for good reason. There is hardly a better preventative measure to be taken than keeping your body limber. Stretching can ward off new injuries and allow you to heal old ones.
Invest in Good Gear: Today’s gear makers have engineered some pretty incredible products. Makers of running tights are now adding significant compression features, and compression technology can increase blood flow and reduce recovery time. Some of our favorite gear makers create compression gear that also aligns the knee and hip joints for a smoother running motion, preventing future injuries.
Running in Cold Weather Requires New Habits and Gear
Winter is just around the corner and for runners that means working on some new habits and getting the winter running gear out of the closet. As the temps drop and the snow falls, it is important to take precautions against the cold, snow, and ice before going for those runs. Here is a short cold weather running primer that will get you ready for your running journey this winter.
Warm up those muscles.
I know it’s tempting to skip the stretches before and after a run, but work hard to make yourself take the time to stretch to decrease your chances of injury or strain. Our muscles tend to tense up when not in use and the cold can make them become even tighter, so take the time to stretch your upper and lower body. If an old injury is going to rear its ugly head, it is likely to do it when the temp is colder and your muscles and joints are more rigid.
You can easily get all of your stretching done in less than ten minutes. Include your calves, shins, quads, hamstrings, inner thighs, and gluteus maximus. You can stretch inside or outside; whichever is your preference. Many like to stretch before they put on their coats, gloves, and hat. Once you’ve finished stretching, begin your run by briskly walking for a few minutes and progress into your stride. Don’t forget to stretch after your run as well.
Wear good running gear.
When considering what to wear when running in cold weather, it is best to dress in layers to help your body keep heat in, and wind and moisture out. In weather below 10 degrees F wearing three layers should suffice: an inner, middle, and outer layer. Between 10 and 40 degrees F, you can perhaps get by with two depending on conditions.
Wearing Thinsulate or Coolmax for the inner layer will suffice. These will wick away moisture and keep your body warm. The middle, or insulating layer, will keep you warm plus wick away moisture. This layer is advised for temperatures under 10 degrees F. Fleece, Akwatek, and Dryline are great running materials for this layer. The third, or outer layer, acts to protect a runner from the weather conditions, such as snow, rain, wind, and the cold. Wearing a Gore-Tex or ClimaFit zip up jacket is sufficient.
Don’t forget to grab some gloves and a hat to cover your extremities, as between 30 and 40 percent of the body’s heat is lost via the extremities. Fleece hats work great and there are plenty of running gloves available that will keep your hands warm and dry. Be sure to choose socks that are known for wicking away moisture and stay away from cotton because cotton tends to soak up moisture instead of wick it. Cotton in general is a poor base layer for any part of your body – invest instead in synthetics or wool blends.
It is important to stay hydrated before and after your run. Many runners tend to think that because it is cold out that they will not really sweat, but the truth is that runners will sweat even in freezing cold temperatures. Good hydration is important year-round, and in the winter hydration has two important benefits. First, along with stretching, it helps keep cold, rigid muscles limber. Second, proper hydration can fight the effects of hypothermia, a rare but possible condition if you are in very cold weather and your skin is wet and clammy.
Super Couch Potato 5K Results, Photos
18th Annual Halloween Run
Tom Homeyer to Run His Tenth Comrades Ultrmarathon June 15th
June 1, 2008 - We have in our Syracuse running community one of the most accomplished runners anywhere, our own long-time STC member and supporter, Tom Homeyer. Tom has been involved in our running community as a coach at both CBA abd Lemoyne and has completed 39 Boston Marathons, the past 34 in a row. As great as those accomplishments are, he is poised now to become the first North American to complete 10 Comrades ultramarathons.
There is a compelling decription of this race written by Amby Burfoot in Runner's World. Burfoot describes Comrades as "the world's greatest footrace." It is a 55-mile race through the Valley of a Thousand Hills in the heart of South Africa, with an absolute 12-hour cutoff. If you are one of the rare individuals to complete Comrades successfully 10 times, you get a green number for all future entries, and you own that number--no one but you will ever wear that number again. This is a very big deal, indeed.
However, you would never know that this is a big deal if you were to speak with Tom, who is one of the most humble and selfless individuals you could meet. Please join us in wishing him all the best in his Comrades attempt on June 15th.
An STC Runner in Paris
2007 Upstate Cross-Country Season Ends
November 19, 2007 - Another great year in the books!! Thank you so much to everyone who came out and ran or just plain supported the team. Special thanks to the Syracuse Track Club officers and board members for their continued support of the competitive teams. Additionally, a special thanks to Coach Jerry Smith for conducting the workouts on Tuesday and Thursday and inspiring us to run the best we can. And, thank you to Becki Robbins, who has also been an integral part of making this such a successful season.
Congrats to Scott Shaw for being the series champ for the second time and for being the top USATF Niagara Association finisher. Here are the individual results from the championship races for men and women. Thank you again to everyone for such a great season. I love this sport!!!
STC at USATF Club Championships
Junior Marathoners Awards Event
Constantino 4-3-2-1 X/C Results
STC Needs Volunteers, Too!
August 7, 2007 - The club has a bunch of races coming up, and we need volunteers! If you are not going to volunteer, please run the race with your STC singlet. Also, if you are running with the cross country team this fall, it is expected that you will volunteer for at least one of the fall races that we manage.
Here's the schedule:
THURSDAY AUGUST 9 - the magic and mystery that is Tromptown! The half marathon goes at 6:15, the 5k around 6:30. We need about 20 people - Win Skeele is running very short of volunteers. Please email back if you can help, and please show up around 5:15 if you can.
SUNDAY AUGUST 26 - the Green Lakes Endurance Runs 50K/100K. The more people we have, the better! A cell phone is helpful for this race. Please email if you can help!
TUESDAY AUGUST 28 - the Constantino Runs at Santaro Park. 8-10 people needed for a series of short X/C runs. Please get in contact with .
SATURDAY SEPTEMBER 8 - ARC races at Long Branch Park. We need people for traffic primarily. Please contact or if you can help.
SATURDAY SEPTEMBER 15 - Bud Runs for Charity. Please contact or if you can help. Did I mention free beer?
SUNDAY OCTOBER 28 - Halloween Run at Beaver Lake - please contact if you can help!
Thanks to all for all that you do!
Syracuse Track Club Awards Scholarships
Baum Does Badwater
2007 Wilber-Duck Mile
Todd Baum To Race Badwater Ultramarathon July 23rd
Boilermaker Bus Location Change!
June 14, 2007- Due to the CNY Arts & Crafts Show, all of the streets around the downtown YMCA on Montgomery Street will be closed the weekend of the Boilermaker. The new pick up location will be:
Outside of Kelly Cole’s Improper
253 E. Water Street (corner of Montgomery St.)
This is two blocks east of Clinton Square. There is ample parking available in a lot located on the Erie Blvd. side of Kelly Cole’s Improper. Questions? .
New!! Constantino Series
May 20, 2007 - This year, because of the long-overdue renovation of the Nottingham HS track, we are doing something a little different with the Constantino Runs. The Constantino Runs will be replaced with a series of three runs renamed the Constantino Series. The schedule for the series is as follows:
- Tuesday June 19, Tecumseh Elementary School, 901 Nottingham Road (across from Drumlins) map, 10 km @ 6:30 p.m.
- Tuesday July 17, Margaret Hartmann's House, 108 Guilford Rd, Syracuse (across the street from the Nottingham H.S. track) map , 5km @ 6:30 p.m. The Constantino Scholarships will be awarded before the run.
- Tuesday August 28, Santaro Park, Velasko Road, map, 4-3-2-1 km cross country style runs @ 6:30 p.m. There will be a picnic at the park after the runs.