by Larissa Bates
Larissa Bates had applied for entry to the NYC Marathon via lottery over the past couple years, but was never lucky enough to be chosen. One of its top sponsors this year, Michelob Ultra, offered 95 free spots in the NYC Marathon for those who had personal stories that explained why they deserved to win. They were looking for people who personify the ideal of sportsmanship and would go the extra mile. They found that and more in Larissa Bates, who a month previous was in the ICU struggling for her life.
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by Christine Bishop
If joy and enthusiasm could be bottled, the Just Run Program would be in the S&P 500 Stock Market Index. Contagious excitement and energy fill the air. The experience at being at one of these events is so joyous that Director Ken Skinner has no trouble getting volunteers to return since the program began in 2010.
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by Ray Newkirk, President
The HMRRC meetings, on the 2nd Wednesday of each month at the Point of Woods Community Center at 7:30 p.m., are open to all members. At the December 13 and January 10 meetings the club will be discussing ways to manage our surplus. You have a say. Be there. For full article, click here

by Lisa Chase
If you plan on venturing outside to get your heart rate up, consider participating in HMRRC’s five-part Winter Series as a marvelous way to break up the tedium of winter running. Your membership gives you free entry into all of these great races!
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Wondering what to get the runner in your life for Christmas? Barb Gillen, general manager of Fleet Feet Albany, has great suggestions.
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by Christine Bishop
Cold, rainy, with strong blasts of wind, but nothing fazed runners who flocked to the Turkey Raffle Run at Tawasentha Park bearing goodies to raffle on Sunday, November 19. Organizers Randy and Kathy Goldberg and volunteers could easily be spotted preparing for the event by the colorful turkey hats they wore. Runners were greeted warmly and their offerings piled next to the 10 turkeys bought for the annual event sponsored by the HMRRC.
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by Karli Taylor
Karli Taylor, owner of Poise Studios in Slingerlands has joined the staff of The Pace Setter to write a monthly column, “Yoga for Runners.” She will present a comprehensive program designed to strengthen the muscles that are underutilized by the mechanics of running and stretch the ones that are over-trained.
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by Karen Bertasso
Karen Bertasso shares with us her experience running the Berlin Marathon on September 24, 2017. Her time of 2:49:29 placed her fourth among American women. She ran for the Willow Street Athletic Club, as did Martha DeGrazia, who placed first in her age group in 4:24:53. Enjoy reading about Karen's adventure.
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by Colleen Brackett
Willow Street runner and master chef Colleen Brackett shares one of her favorite recipes, which happens to be from Run Fast, Eat Slow, our December Book Choice. She writes, “I often find, as I am sure other would agree, that food always just tastes that much better after a long run.” Amen!
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compiled by Christine Bishop
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From world-class marathoner and 4-time Olympian Shalane Flanagan and chef Elyse Kopecky comes a whole foods, flavor-forward cookbook – and New York Times bestseller – that proves food can be indulgent and nourishing at the same time. Finally here's a cookbook for runners that shows fat is essential for flavor and performance and that counting calories, obsessing over protein, and restrictive dieting does more harm than good. For full article, click here

Coaches' Corner will be a monthly column featuring advice from three of the area's leading coaches: Karen Bertasso, Mathew Nark, and Dick Vincent. Tri-monthly, each will contribute a column and all articles will be archived. For full article, click here

We just learned that R.K. Munsey, former UAlbany XC coach (1962-1985) has passed. Munsey's cross country teams posted a 208-80 record for a .722 winning percentage during his 23 years at the helm. The Great Danes went on to win five SUNY Athletic Conference championships in 1971, 1972, 1973, 1977 and 1984. Munsey coached UAlbany to a second-place finish at the 1973 NCAA Division III Championship in Wheaton, Illinois. Coach Munsey was a significant figure in the running community in the early days of the HMRRC, and helped get it off the ground, helped make it possible to hold our events at the Physical Education building, encouraged his runners to participate and, in general, supported the HMRRC. Coach Munsey spent much of his retirement in the state of Montana. Gone but not forgotten.

by Nancy Clark MS RD CSSD
Like it or not, every one of us is getting older, day by day. As a runner, you might wonder how aging impacts performance—and what you can do to retain youthful fitness. The following information is gathered from a workshop presented by Dr. William Evans, an exercise physiologist and expert on aging, muscles, and protein. The following information can help you chart a healthy course into your future. For full article, click here

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