The Long and Short of It

May15Peterson2A couple of months ago I read a good book recommended to me by my good friend and fellow runner Dr. Alec “Doc” Isabeau. The book is Younger Next Year by Chris Crowley and Henry S. Lodge, M.D. Although this is not a review per se’, I will say that I highly recommend this book. It inspired me to make a few simple changes to my diet and exercise routine.

  • I stopped buying and therefore eating the delicious chocolate-chip cookies from my local grocery store’s bakery department. It had become a habit to eat one or two and sometimes three of these high-calorie babies every night.
  • I added a third gym workout to my routine. I had traditionally taken Friday’s off. Now I typically run four times per week and do strength-training three times per week.
  • I began doing my very best to go at least 45 minutes in every run or workout. If I can’t make it that long or if I occasionally miss a workout – no big deal, but I no longer plan to take a day off unless I am injured or tapering.

Since I made these three simple changes I have lost somewhere between seven and ten pounds. I used to feel like I had reached my “fighting weight” if I got down to around 156 lbs. Now I am flirting with going under 150 lbs. for the first time in about thirty years. I am running better now than I have in a long time and I feel great.

You don’t have to kill yourself to see positive results. Just make a few changes and give it a little time.

DM Peterson

2014 USATF-PA LDR AWARDS – By John Harmon

Three of our own drew recognition from the Pacific Association of the USATF at its annual Long Distance Running (LDR) banquet – the LDR committee governs the cross country rules, races and awards

Cathy Dubay was named the Outstanding Female Runner of the Year for the 2014 Cross-country Season. In all six races in which she ran, Cathy came first in the Senior Women’s Division – a perfect score which garnered the most individual points possible. As if her racing talents aren’t enough, her enthusiasm and support helped build a roster of 16 Senior Women.

Dale Peterson is a bedrock member of the Empire Runners. He had been an active XC team member until injuries got in the way. He has retaken the trails doing more marathons and long distance races. Along the way, he became a certified USATF official. As such, he has helped at many Pacific Association XC and Road Races joining Bob Shor (whom I’ll get to in a moment). “Dale doesn’t realize it, but he’s good at being an official. Very good.” – Bob’s words. Accordingly, the LDR voted Dale the Volunteer of the Year for the 2014 XC Season.

As for Bob Shor, he is a fixture at any running event. He thoroughly loves officiating. His dedication is unparalleled. And anyone who has experienced Bob’s mastery in person knows “We run on time.” Bob works tirelessly for any event he participates in. For this service, the LDR voted Bob a Lifetime Achievement Award. It doesn’t mean he’s going anywhere soon. He still loves what he does. Except now everyone knows what we have always known – we have a legend in our midst.

Congratulations, Cathy, Dale and Bob!

2005: Empire Runners Win National Snowshoe Championships in Alaska

May 2005: Empire Runners Win National Title at Snowshoe National Championships in Anchorage, Alaska. Download the full pdf: may05ern


For the third year in a row, the Empire Runners have  been well represented at the United States Snowshoe National Championships. In 2003, Chris Gilbert finished 10th  overall at  the national championships in Salt Lake City, Utah. In 2004, Chris convinced me to join him at the national championships in Squaw Valley, California, where Chris finished 8th  overall, while I ended up 34th .

With the 2005 championships taking place in Anchorage, Alaska, we were able to convince several more club members to join in on the fun this year – Kenny Brown and Brian and Rita Purcell. We all managed to qualify at the Squaw Valley regional race (one of 10 qualifying races) and  made plans to go north.

Unfortunately, Chris Gilbert was not able to make thetrip, but we still managed to take a group of six Empire Runners to Alaska. Brian, Rita, Kenny and myself would race, and our support crew was Kathy Bisordi and Karen Bohn. We all hoped to do a bit of sight seeing as well as compete at the nationals.

Immediately after landing in Alaska, my Mom and I drove around the outskirts of town. We were delighted to get a nice view of Denali (the tallest peak in North America at 20,320 feet) five minutes into our trip! Later that evening we watched the Alaska Aces host the Long Beach Ice Dogs in minor league ice hockey (the only kind there is this year). About eight thousand locals stomped and screamed for their hometown boys, who won in overtime that night.

Saturday morning began with a race, but not running or snowshoeing – we were off to see the start of the Iditarod Sled Dog race! The directors of our snowshoeing race wisely scheduled our event so as to make it possible for us to see the ceremonial start to the Iditarod on Saturday morning. We all decided to set our concerns about racing dogs aside, and went to enjoy the spectacle. It was quite a show! Thousands of spectators lined the streets to watch almost 100 teams begin their 1150 mile journey to Nome. The race was created in 1973 to commemorate the brave trek made by sled dog in 1925 to deliver serum to fight the Diphtheria epidemic that was ravaging Alaska at that time.

Later that day we were finally ready to race ourselves, in Kincaid Park on the outskirts of town. All of uswould toe/shoe the line together, though adults would be racing a 10K and the juniors a 5K. At the sound of the gun, 80 or so individuals who had qualified and traveled great distances took off across the snow. The course took us through a tunnel and off into the woods. It was a great course, with challenging, rolling hills, and a fun mix of road-width and single-track trails – not too different than Annadel really, but with shorter and more numerous hills.

As it has often seemed to end up, Kenny and I traveled a few thousand miles and ended up one after another for most of the race. Kenny was our first runner at 13th  overall (35-39 gold medal) in 47:44 while I was 14th  overall (35-39 silver medal) in 48:04. Brian was close behind in 19th  overall (45-49 silver medal) in 50:46. Rita Purcell was 5th  overall in the Junior Girls race in 45:21. We all had great fun and celebrated later that evening with salmon burgers and milkshakes at a local bar and grill.

Sunday morning bought very sore legs for everyone, but we wouldn’t have time to rest, as today would be the relay component of the snowshoe national championships. In the early stages of our planning, local handicapper Lars picked our team of Kenny Brian, Chris and myself as the team to beat. However, with Chris unable to make the trip the feeling was that we might have to settle for a bit less. I refused to give up however, and put my recruiting skills to work Saturday afternoon and Sunday morning. By race time I had secured the services of our newest Empire Runner, Mike Decker (Michigan) to anchor our team. Mike had finished 5th overall the previous day in the individual race, so we were back in business, though we missed Chris’ presence.

At the sound of the gun, the lead-off runners sprinted into the woods to complete the first 2.5K loop (team total of 10K). The course was well packed and very fast (this may have been what led many runners to miss turns, despite the well-marked course). Kenny led off for the Empire Runners team, followed by Brian, myself, and then Mike. I could write a lengthy play-by-play that would bore most everyone, but instead I’ll ask you to trust me that it was one of the most exciting relay races I’ve seen! Our team ran at our near the lead for the entire race. I handed off to Mike, who led the field into the woods. When we saw him emerge from the trees and head across the meadow a quarter of a mile a way, close on his heels was Mike McManus (of Dipsea fame) who had finished 4th  overall the day before. In a desperate sprint for the finish “our” Mike held off “their” Mike by about a stride for the win. We were National Champions!

Now I’ll admit that snowshoeing is an “emerging” or “growing” sport. And I’d prefer to avoid telling you how many teams were there on Sunday (though there were more teams than there were medals). But a win is a win, and we are the 2005 10K Relay Snowshoe National Champions! Mike graciously declined our offer of the team trophy and said that it belonged with our club. We hope more Empire Runners will join in the fun next year – ask any of us how exciting the snowshoe racing is, and how much fun it is to travel to the championships.

Next year – Bolton Valley, Vermont! Happy (snow-covered) trails, E. J. Bohn

THE NEW BLOG IS HERE !!!!! By Peterson and Murdoch

With great fanfare the Empire Runners Club announces their new blog!   Take a good look and if you have suggestions or want to participate, please let us know!
There are many advantages to the blog format, both creative and practical. On the creative side, the blog really highlights photography and photos of our members, and allows for posting articles and text into  multiple categories. On a practical side, it allows for online workflow allowing club members to participate in the creation, editing, and publishing of Empire news articles.

That being said, there were mixed emotions in the club about no longer creating a printed newsletter. The number of members who contributed to or served as editor for the Empire Runner Newsletter over the last 35 + years has been nothing short of incredible, and all of those people need to be sincerely appreciated for their contribution and dedication. But the reality is that the number of people that requested a printed newsletter dropped to less than five, and the number of people  actually looking at the PDF version were few.  As we know,  newspapers and magazines have declined dramatically in circulation. The current thinking now by most people is that if they want the most current information or news, they check the internet.

FYI, the blog will still be archived on a monthly basis and will be available for people to download. In addition, on the blog itself it allows you to choose a month, so that you can see everything posted, similar to how you would view the newsletter.

RIP Empire Runners Newsletter  – may those that participated over the decades be sincerely acknowledged, as we move into the future enthusiastic as ever about running, racing and the promotion of a healthy life-style.


Big-Time Club Changes Coming Soon to You by Paul Berg

That’s the lead story of the Empire Runners newsletter for May 2005 (no typo), so I thought I could just recycle the headline exactly 10 years later. The big news of 2005 was the newsletter going online, emailed in PDF format, with a $5 discount for those members who chose to not receive a printed, mailed copy. For the first time, we were able to join the club online, instead of using a paper form and snail mail, although electronic race registration was still a few years off. Other tidbits include: our bank balance was $5500, a proposal for chip timing at Kenwood, and the first Empire run at Lake Sonoma by yours truly and my middle school daughter. (For the full May 2005 newsletter, click the “Back in the day” tab on the left.)

While that issue of the newsletter provides a perspective of how far we’ve come as a successful, vibrant organization, this month marks another momentous leap forward. In an effort to improve communication and participation, we’re entering the 21st century by launching the new Empire Runners blog. A talented gang of four, Doug Murdoch, Dale Petersen, Chris Mason and Dave Abbott, have been working tirelessly since January on the look and feel of the user experience, and the results are impressive. I encourage you to just wander around the site, clicking on what interests you, and I’m sure you’ll get the hang of it quickly. The logical links, bold photos and interesting content is sure to make us look back in 2025 and say “what took so long?”.

XC Starts in June – Stephen Agar

While our cross-country season can be one of the most enjoyable racing experiences available, combining the camaraderie of team competition with the diversity of trail running, it can also be the most challenging. Such is the depth of our cross county circuit that a performance that would rank in the top five at a local road race may not be enough for a top 30 finish. Nothing can enhance your experience like PREPARATION and the time to start preparing is in June. In my next blog post I will discuss summer training for the cross-country season.


Member Profile: Daniel Skandera

Hey Daniel! How old are you and where do you go to school?   I’m seven years-old and I’m home schooled.

Why do you like to run?   I like to run because my dad was a runner and I like to win. I also like it because I like to run with my oldest brother, Abraham.

Tell us a very short story about one of your favorite races.  One of my favorite races is the Kenwood footrace. I liked the 2014 Kenwood because I did well at that race. I was trying to get on the all-time list right behind 2 of my older brothers, and I did it! Also, I love Martinelli’s!!!

Kenwood 3K July 4th, 2014

How many people are in your family, and are they all runners? There are eleven, (almost twelve) people in my family, and yes we’re all runners, but my Dad is injured.

Do you prefer going barefoot or wearing shoes? I like going barefoot because it’s not as heavy and I can get my legs up faster. I like shoes for trails and the road, though.

What’s your favorite school subject and why? Spelling is my favorite subject because it doesn’t take too long.

What’s your favorite post race treat?   Beef or Turkey Jerky!

2014 Empire Runners Club Jack Rabbit 3M race, May 18th 2014.


Located in beautiful Sonoma County, California.