Tuesday night MITHACAL MILERS cross country workouts are back!

Since the safety precautions for FLRC’s Bodyweight for Runners class garnered a perfect 5-star rating from participants, FLRC is pleased to announce that the club is restarting its popular MITHACAL MILERS training group with cross country workouts on Tuesday nights at 6 PM, starting September 15th. With my RRCA-certified coach hat on, I’ll be leading the workouts.

Workouts will focus on the 5K to 10K distance and on conditioning and skills appropriate for cross country racing—think intervals on grass and hills. All workouts will be carefully designed to keep runners spaced well apart while retaining the feeling of running with a group.

The program is free and open to all FLRC members (join here if necessary), but you must register and sign the waiver 3 (just once, not for every session). We aren’t able to make this part of the FLRC Family Running Program, so only adults and older teens (accompanied by an adult) may participate. How fast you are isn’t important, but you should be running at least 20 miles per week and be able to handle a workout of 5 miles or more, with speed work.

Our initial meeting on September 15th will be at the Monkey Run parking area off Route 366 just outside Varna, and we’ll run on the grassy Dryden Rail Trail and in nearby fields and trails. Depending on the group size, we may be able to return to the Cornell Arboretum for future workouts.

To ensure the safety of all participants, FLRC has come up with the following requirements:

  • Online signup 3 is required to manage group size (maximum of 50, per New York State regulations) and ensure data gathering in the event that contact tracing becomes necessary. Drop-ins are expressly not allowed.
  • During signup and at every session, participants must agree to the following statements:
    • I do not currently feel ill, and I will not attend any session if I do.
    • I am not currently running an above-normal temperature, and I will not attend any sessions if my temperature is above normal.
    • In the past 14 days, I have not traveled outside New York State.
    • In the past 14 days, to the best of my knowledge, I have not been exposed to a person who has tested positive for COVID-19.
    • In the past 14 days, I have not tested positive for COVID-19.
  • Everyone involved in the sessions, must maintain at least 6 feet of distance from all other people at all times. More distance is better, within the bounds of being able to hear coaching instructions. There is to be no physical contact of any kind.
  • Everyone must have a mask with them at all times and must put it on if proximity to another person drops below 6 feet for any reason. Masks do not need to be worn during exercise, but it’s entirely acceptable to wear one if it doesn’t impair breathing.
  • The FLRC coach will take attendance before each session in case contact tracing is required.
  • The FLRC coach will verbally review the safety requirements before each session.

Any questions? Feel free to ask on the forum!

Ithaca 5&10, Monster Marathon, Danby Down & Dirty, and Turkey Trot Canceled for 2020

As much as it pains us to say this, the FLRC board and race directors regret to announce the cancellation of the in-person runnings of the Ithaca 5&10, Monster Marathon, Danby Down & Dirty, and Turkey Trot.

As with previous race cancellations, we made this decision to comply with New York State regulations and recommendations from state and local public health officials. Although we hate canceling races, we felt that it would be irresponsible to encourage large gatherings of runners, particularly with Cornell and Ithaca College students returning to the area from around the country. We must all continue to do everything we can to control infections in our community.

We have refunded those who had already registered for these races. If you have questions or comments, please post on the FLRC forum.

The board and race directors will continue to monitor the COVID-19 situation and will be discussing our 2021 race calendar and other FLRC events at our upcoming board meetings. Feedback from the community is welcome!

Although all FLRC group runs have also been canceled, we encourage everyone to exercise regularly to keep your immune system strong. Try to run in uncrowded areas, mask up when passing close to others, and please follow our COVID-19 recommendations.

Stay fit, stay healthy, and we look forward to being able to run together again!

Build a Better Running Body with FLRC’s Bodyweight Training Class

You know you should be incorporating strength work into your training to run faster and avoid injury. But gyms are closed and who wants to touch a weight machine anyway?

To help our local running community get stronger, run better, and stay healthier, FLRC is organizing a 4-week class of twice-weekly outdoor bodyweight training sessions. Sessions will be led by professional strength and conditioning instructors from Infinity Athletics. The 8-session class costs $96 ($12 per session).

The class size is limited to 15 people. If at least 9 people sign up in time, the first session will be Wednesday, August 5th at 6:00 PM at the Stewart Park flagpole 4, followed by Friday, August 7th at 6:00 PM, also at the Stewart Park flagpole. The remaining six sessions will be Mondays and Wednesdays at the Stewart Park flagpole, all at 6:00 PM. Register today! 25 We’ll have a waiting list if necessary, and if there’s sufficient interest, we may start another class.

Sessions will begin with active mobility exercises to help increase joint range of motion. Then the workouts will move into dynamic exercises to increase heart rate and stimulate the central nervous system. The second part of the workouts will always include strength and bodyweight circuits comprising slow eccentric and isometric exercises to help participants get the most out of bodyweight training. Typically, we’ll finish with some core exercises.

To ensure the safety of all participants and the instructors, FLRC has come up with the following requirements:

  • Online signup is required to manage group size and ensure data gathering in the event that contact tracing becomes necessary. Drop-ins are expressly not allowed.
  • During signup and at every session, participants must agree to the following statements:
    • I do not currently feel ill, and I will not attend any session if I do.
    • I am not currently running an above-normal temperature, and I will not attend any sessions if my temperature is above normal.
    • In the past 14 days, I have not traveled outside New York State.
    • In the past 14 days, to the best of my knowledge, I have not been exposed to a person who has tested positive for COVID-19.
    • In the past 14 days, I have not tested positive for COVID-19.
  • Everyone involved in the sessions, participants and instructors alike, must maintain at least 10–12 feet of distance from all other people at all times. More distance is better, within the bounds of being able to hear the instructor. There is to be no physical contact of any kind.
  • Everyone must have a mask with them at all times and must put it on if proximity to another person drops below 10–12 feet for any reason. Masks do not need to be worn during exercise, but it’s entirely acceptable to wear one if it doesn’t impair breathing.
  • Participants are encouraged to bring their own hand sanitizer and use it before and after sessions. But there shouldn’t be any touching of shared surfaces.
  • An FLRC rep will take attendance in case contact tracing is required.
  • The FLRC rep will verbally review the safety requirements before each session.

Any questions? Feel free to ask on the FLRC forum!

Fillmore 5K, Forest Frolic, Forge the Gorgeous, August Track Meet, and Annual Picnic Canceled for 2020

The FLRC board and race directors regret to announce the cancellation of Fillmore 5K, Forest Frolic, Forge the Gorgeous, the August track meet, and the club’s annual picnic.

As with previous race cancellations, we made this decision to comply with New York State regulations and recommendations from state and local public health officials. Although New York State is starting to reopen and we hate canceling races, we felt that it would currently be irresponsible to encourage large gatherings of runners, some of whom might travel here from areas with higher infection rates. We must all do what we can to continue to control infections in our community.

We have refunded those who had already registered for these races.

For more details or to ask questions, please see the announcement on the FLRC forum.

The board and race directors will continue to monitor the COVID-19 situation and evaluate other upcoming club races at our monthly board meetings.

Although all FLRC group runs and workouts have also been canceled, we strongly encourage everyone to exercise regularly to keep your immune system strong. Whatever you decide, avoid groups and crowded areas when running, and please follow our COVID-19 recommendations

Stay fit, stay healthy, and we look forward to being able to run together again!

Finger Lakes 50s and Women’s Distance Festival 5K Canceled for 2020

The FLRC board and race directors regret to announce the cancellation of the Finger Lakes 50s ultramarathon and the Women’s Distance Festival 5K.

As you can guess, we made this decision to comply with New York State regulations and recommendations from public health officials, and because we believe that physical distancing is a necessary measure to slow the spread of the potentially deadly coronavirus. We hate canceling races, but we must all do what we can to reduce infections in our community.

If you are already registered for the Finger Lakes 50s, you can donate your registration fee to FLRC or request a full refund (minus the UltraSignup processing fee). Please email race director Alex Kleinerman at ak235@cornell.edu by June 1st with your choice.

For more details or to ask questions, please see the post on the FLRC forum.

The board and race directors will continue to monitor the COVID-19 situation and evaluate other upcoming club races at our monthly board meetings.

Although all FLRC group runs and workouts have also been canceled, we strongly encourage everyone to exercise regularly to keep your immune system strong. Whatever you decide, avoid large groups and crowded areas when running, and please follow our COVID-19 recommendations.

Stay healthy, stay fit, and we look forward to being able to run together again!

Virtual COVID-19 Run Results and Gift Card Winners

A huge thank you to each and every one of you for helping out Ian and Finger Lakes Running Company! Together we raised $15,335.00 to help Ian and his shop stay above water while closed under the New York governor’s mandate. When I put this run together I expected maybe 200 people max. Instead, we had 527 people register—361 in the 19-mile, 129 in the 19K, and 38 in the 1.9-mile. People with ties to Ithaca or to Ian and his store signed up from all over the country. We even had a few runners participate in London, one in China, and one Ithaca expatriate now living in Jerusalem. Let this serve as a testament to how strong and dedicated our running community is to paying it forward and helping one another!

Gift Card Drawing

Congrats to our randomly drawn gift card winners!

The following ten winners will receive gift cards for $50 apiece to Finger Lakes Running & Triathlon Company, purchased by the Finger Lakes Runners Club. We’ll email each of you about how to get your prizes to you.

  • Carol Luthy
  • Stephen Jesch
  • Brian Rahm
  • Tom Pepinsky
  • Mikhail Kern
  • Ellen Abrams
  • Sandra Gregorich
  • Jessica Kerns
  • Paige Anderson
  • Karen Nassan

Robert Swizdor is the winner of the $50 gift card for Happily Running, donated by Vinny Cappadora.

Results

Self reported results are available now on UltraSignup , and will soon be posted to the FLRC race Web page. If there are any errors in the listed times, please let me know ASAP so I can correct.

Meanwhile, anyone who completed their distance can add this digital finishers badge to your online accolades. Then check out all the stories people shared about their runs on our Facebook event page, and on Twitter and Instagram with #SaveOurShops and #RunGorges.

Several people took videos during their run. While I can’t link to all of them here, these are a few of the highlights.

Simon Ingall running the Danby Down & Dirty course 
Scott Dawson’s tour de Trumansburg 
Ian Golden’s “A Slice of Ithaca”
Ian’s “Thank you” message

Tompkins Weekly’s news article on the fundraiser

Thank you again to everyone for making Finger Lakes Runners Club’s first run of this type a huge success! I hope you are all motivated to keep active and stay healthy. Thanks again for the overwhelming turnout and show of support!

Pete Kresock, Race Director

FLRC Footnotes for April 2020

Greetings, runners! It seems like an eternity since the last issue of FLRC Footnotes, with our entire world hunkering down to prevent the spread of the SARS-CoV-2 coronavirus. Since that time, FLRC has been forced to cancel a number of races and all group runs. But there were good times in the past month too, back when public gatherings were a thing, including an informal party to watch three local women run in the Olympic Trials Marathon. Plus, we held the club’s Annual Meeting, where Bailey, Chelsea, and Ellie shared their experiences and where we handed out snazzy awards to our 2019 Trail Circuit winners.

Read on for club news, local runners with impressive race results, and details on FLRC events and workouts.

CLUB NEWS

Join Fellow Runners on the new FLRC Discussion Forum!

We may not be able to get out to run together in groups these days, but FLRC’s new online discussion forum at forum.fingerlakesrunners.org has been giving local runners a place to get training and injury advice, post trail conditions, chat about the latest running news, ask for gear recommendations, share stories, and more. (The FLRC board, race directors, and committees also rely on private forums for club business.) In March, we migrated all subscribers to the old mailing list to the forum, bringing the user count to over 700. Since the beginning of the year, it has accumulated over 1,200 posts, 1,800 user visits, and 38,000 page views. Check out the wide variety of public forums!

  • Announcements: Very low-volume forum restricted to posts from FLRC.
  • Group Runs & Workouts: Post or check here if you’re looking for company on a run.
  • Injuries: Ask questions about injuries and whine to people who understand your pain.
  • Training: Wondering how to train for a marathon, or get in shape for a 5K? Ask here.
  • Where to Run: Share your recommendations and ask for route advice.
  • Running News: Talk about what’s happening in the wider world of running.
  • Youth Running: Talk about kids and running—games, workouts, races, and more.
  • General: Use this forum for anything running-related that doesn’t fit elsewhere.

2019 Trail Circuit Winners and Rankings

Congratulations to the winners of FLRC’s 2019 Trail Circuit! For the Pebblehead and Stonehead rankings, points are awarded as a percentage of the winning time, with the Pebblehead winners picking their best three races and the Stonehead winners capturing the most overall points. The Boulderhead award goes to the runner who completes the most miles. The 2019 Pebblehead winners were Greta Sieve and Eric Sambolec. Sarah Ridenour and Bill King took home the rocks in the Stonehead category. And our Boulderhead of the Year award goes to FLRC board member and Danby Down & Dirty race director Pete Kresock. See the full writeup on the forum, complete with a picture of the laser-engraved stone awards.

Annual Meeting Brings New Lifetime Members, Volunteer of the Year, and Dessert Contest Winner

At FLRC’s Annual Meeting—a month ago when it didn’t seem strange to gather with 70 friends for an event—we honored Gary McCheyne and Dave Jones with lifetime membership. Over the past 12 years, Gary has been on the FLRC board, served as VP of Trails, been the club’s equipment manager, and directed multiple races. Dave has been in the club for decades and has been a dedicated volunteer throughout that time. For 2019, the club’s Volunteer of the Year award went to Tonya Engst for her efforts on the FLRC board, captaining the women’s cross country team, volunteering at track meets and other races, and organizing group runs. Last, but far from least, Mike Stewart won the dessert contest with his tasty and gluten-free cheesecake.

FLRC MEMBERS IN THE NEWS

Sam Lagasse 7th in the Boston University Indoor Last Chance Meet

Congrats to Sam Lagasse, who ran an impressive 14:28.72 for 5000m in Boston University’s elite level Indoor Last Chance Meet on February 29th, placing 7th in the second heat. To give you an idea of the level of competition, the first heat was won by Nike’s Shadrack Kipchirchir in 13:08. More details…

Jenny Berkowitz 2nd in the Belmar Parade Day Mile

Another strong local finish came from Jenny Berkowitz, who ran 5:27 to take 2nd place (and a $100 prize) in the Belmar Parade Day Mile in Binghamton on March 7th. On the men’s side, local runners Mik Kern finished just out of the money in 4th place with a 4:59 and Adam Berkowitz was 7th in 5:09. More details…

Adam Pacheck Takes 4th at the Tipperary Hill Shamrock Run

Also on March 7th, FLRC’s Adam Pacheck ran a strong 4th place at the Tipperary Hill Shamrock Run 4 Mile Race, finishing only 44 seconds behind the Syracuse Track Club’s Sam Morse, who competed in the Olympic Trials Marathon. Kudos to Adam, Winter Chill 5K Series race director Sarah Drumheller, and all the other local runners who competed in the nearly 3000-person race. More details…

RACES AND GROUP RUNS

Introducing the FLRC Virtual COVID-19 Fund Run to Benefit the Running Store

We’re pleased to announce our FLRC Virtual COVID-19 Fund Run to benefit Ian Golden’s Finger Lakes Running Company—Ithaca’s only specialty running shop. The COVID-19 pandemic is hitting small businesses especially hard, and many are struggling to stay afloat. Ian’s running store has been a pillar in the Ithaca community for the past 14 years, and this virtual event lets us all give back to one of the institutions that makes Ithaca special. 100% of the proceeds will be donated to the Finger Lakes Running Company to be used as needed while closed under the “New York State on PAUSE” executive order. Registration is now open on UltraSignup and you can find more details on our Web site. (In short, run 19 miles during the week of April 27th through May 3rd, and if that’s too much, try the 19K version or the 1.9-mile distance with your kids. We’ll be giving out $50 gift cards to the store to 10 randomly chosen runners who submit their finishing times before the end of the day on May 4th.)

FLRC Provides Weekly Workouts on the Forum

As you’re probably aware, FLRC has canceled all formal group runs until such time as public health officials tell us that it’s once again safe to congregate. However, to give you some structure in these times of uncertainty, we’re posting weekly workouts for middle (5K to 15K) and long (half marathon and marathon) distances. If you run with a friend or find yourself in the presence of walkers or runners, please follow FLRC’s recommendations for safe running!

Run the Skunk Cabbage Virtual Race to Get a Finisher’s Medal

This shouldn’t be news to anyone at this point, but in accordance with public health policies, FLRC canceled the Skunk Cabbage Classic 10K and Half Marathon that was scheduled for April 5th. Thanks to all those who donated their registration and T-shirt fees to the club; we refunded everyone else who asked. While supplies last, we’re offering the 2020 Skunk half marathon finisher’s medal to anyone who ran a 10K or a half marathon distance on or before April 5th (see the race reports and photos on the FLRC forum). It’s entirely on the honor system, and we’ll announce when it’s possible to pick up medals at the Finger Lakes Running Company store and when we’ll be able to mail medals to those who can’t make it to Ithaca. More details…

Canceled: March Track, Thom B, Tortoise & Hare, Twilight 5K, June and July Track

Along with Skunk Cabbage, we had to cancel our March indoor track meet. Subsequently, the FLRC board and race directors have decided to cancel the Thom B. Trail Runs, Tortoise & Hare Trail Runs, Twilight 5K, and the June and July outdoor track meets. Details about refunds and more are available on the Announcements forum. Additional race cancellations may be in our future, unfortunately, and we’re monitoring the situation.

Until next month, stay fit, stay healthy, and we look forward to being able to run together again!

—Adam Engst, FLRC President and VP of Track

Thom B, Tortoise & Hare, Twilight 5K, and June/July Track Canceled for 2020

Sad news. The FLRC board and race directors regret to announce the cancellation of the following races: the Thom B. Trail Runs, the Tortoise & Hare Trail Runs, the Twilight 5K, and our June and July outdoor track meets. If you have any questions, please ask them in the FLRC forum.

We made this decision to comply with the New York State PAUSE executive order and recommendations from public health officials, and because we believe that physical distancing is a necessary measure to slow the spread of the potentially deadly SARS-CoV-2 coronavirus. We hate canceling races, but we must all do what we can to reduce infections in our community.

Over the next few weeks, we will be issuing full refunds (minus transaction fees) for those who have pre-registered for the canceled races.

The board and race directors will continue to monitor the COVID-19 situation and evaluate other upcoming club races at our monthly board meetings. In the meantime, we have (hopefully temporarily) suspended pre-registration for all remaining FLRC races in 2020.

Although all FLRC group runs and workouts have also been canceled, we strongly encourage everyone to exercise regularly to keep your immune system strong. One way to gain some motivation is to sign up for the FLRC COVID-19 Mile Fund Run virtual race to benefit our local running store, the Finger Lakes Running Company. Whatever you decide, avoid groups and crowded areas when running, and please follow our COVID-19 recommendations.

Stay fit, stay healthy, and we look forward to being able to run together again!

FLRC Cancels Official Group Runs

As much as it pains us to say this, until further notice, FLRC is canceling all official club group runs, including our 1st and 3rd Saturday runs on the Black Diamond Trail, the Sunday Skunkday runs, and the Tuesday night MITHACAL MILERS track workouts.

We are taking this step due to COVID-19 being found in Tompkins County and because the CDC has updated its guidance 1 to recommend cancellation of group events of more than 50 people. Most FLRC group runs aren’t quite that large, but we believe the club should support the public health message of using social distancing to reduce the spread of coronavirus.

However, from the perspective of an individual, running is one of the best things you can do right now. The stress-relieving benefits of running—and of being outside in general—are significant, so if the news gets overwhelming, you’ll probably feel better after a run. Plus, a 2018 article in Frontiers of Immunology suggests that exercise—even vigorous exercise—can reduce the incidence of infections. In short, running makes you happier and healthier. Yay!

Although we are canceling official group runs, we see little risk at this point in running with a friend or in small groups. Those who are feeling sick are unlikely to come out to run, there is little or no physical contact, there are no surfaces to infect or to be infected by, and even if someone was carrying the coronavirus, the mere act of running minimizes shared air. Feel free to post in the Group Runs & Workouts forum if you’re looking for company.

As always, please follow FLRC’s COVID-19 recommendations for runners!

Skunk Cabbage and Indoor Track Meet Canceled

It is with deep regret that FLRC must announce the cancellation of the 2020 Skunk Cabbage Classic 10K and Half Marathon on April 5th, 2020 and the club’s indoor track meet on March 29th, 2020, both of which take place at Cornell University. On March 10th, Cornell announced proactive measures to prevent the spread of COVID-19, including a ban on all events with over 100 people. The FLRC board explored the possibilities of postponing or moving these races, but neither proved feasible.

Skunk Cabbage Donations, Refunds, and Virtual Race

We understand (and share) your disappointment, particularly for those who have been training for Skunk for months and the hundreds of people who pre-registered. Although FLRC has a general no-refund policy for races, in this special circumstance, we would like to offer everyone who has already registered two choices:

  • Donate your registration and shirt fees to the club. You don’t need to do anything to donate your registration and shirt fees (the shirts weren’t printed). Income from Skunk makes up the lion’s share of FLRC’s revenues for the year. They allow us to maintain low registration fees for our races and to support other worthy running-related organizations, such as Girls on the Run, the Ithaca Youth Bureau, and Wilderness Search & Rescue.
  • Request a refund, minus a cancellation fee. If you wish instead, we’ll refund your entry fee, minus RunSignUp’s registration and cancellation fees. To request a refund, please send an email message to fingerlakesrunners+skunk@gmail.com with your name and address. It may take a few weeks to process all the refunds.

Skunk 2020 medalRegardless of whether you donate your registration fee to FLRC or request a refund, we invite all pre-registered runners to participate in a virtual Skunk and receive a half-marathon finisher’s medal! Run a 10K or half marathon on your own, wherever you want, any time on or before April 5th, 2020, and you can pick up your medal at the Finger Lakes Running Company after March 18th. If you can’t make it to Ithaca, give us your address and we’ll mail it to you. (Medals available while supplies last.) This virtual race and medal giveaway is on the honor system, and we encourage you to post about your effort on Facebook, Instagram, or Twitter (tag #VirtualSkunk and @FLRCithaca), and consider joining FLRC’s Strava group.

If you have any questions, please ask them in the FLRC forum, where we’ve started a topic to address all queries.

Indoor Track Meet Canceled

Along with Skunk, we have to cancel our indoor track meet on March 29th. Since we don’t collect fees at pre-registration, there is no need for a refund policy. We sincerely hope that the situation will improve sufficiently that our summer outdoor track meets will be able to take place. They aren’t on the FLRC Web site yet because we’re still determining where we’ll be holding them—construction is forcing some changes.

Advice for Preventing the Spread of COVID-19

Although there aren’t currently any confirmed cases of COVID-19 in Tompkins County, we should all do our part to prevent a potential outbreak. To that end, FLRC has put together a set of (hopefully) commonsense suggestions for keeping the running community healthy.


FLRC believes everything is better when we run together. However, given the risks of COVID-19, our wider community benefits if we all work to prevent the spread of this infectious disease.

We recommend the following habits and etiquette:

  • Stay home if you aren’t feeling well! We don’t want to hear, “it’s just a cold.”
  • Avoid handshakes and hugs. Try a jaunty salute or 👍. Bonus points for 🖖.
  • Avoid touching your nose, mouth, and eyes with unwashed hands. That includes gloves, which should go in the laundry regularly.
  • Clear your nose and spit away from other runners. Which you do anyway, right?
  • Dispose of gel packs, tissues, drink cups, and other personal items in the trash.
  • Don’t share water bottles, energy bars, gel packs, or the like.

Please exercise common sense before and after your runs:

  • Wash your hands often with soap and water for at least 20 seconds, or use an alcohol-based hand sanitizer. Do this especially after you have been in a public place, after using the bathroom, or after blowing your nose, coughing, or sneezing.
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash. If a tissue is not available, cough or sneeze into your elbow.
  • Clean and disinfect frequently touched objects and surfaces. Ever thought about what lives on your car’s steering wheel?
  • Avoid close contact with people who are sick.

For more information and local details, we encourage you to turn to the World Health Organization, the Centers for Disease Control and Prevention, the New York State Department of Health, and the Tompkins County Health Department.