The FLRC Book Lending Library

The next best thing to running is reading about running, right?

The FLRC Lending Library is a collection of books covering our sport, from the mile to ultramarathons and everything in between. Genres include everything from training guides to memoirs and biographies, fiction, philosophy, and many more.

Best of all, our library is open to anyone. FLRC membership is not required and there are no fees. The collection is located at Natural Health Family Chiropractic—103 Sharlene Drive, Ithaca. No appointment is required; you can stop in during the office’s normal business hours to sign out books of your choosing.

The library originated as a collection by the late Diane Sherrer. Over the years, members of the community have donated their used books for others to enjoy, and the catalog has been growing steadily.

Library Catalog:

Alphabetical By Author (PDF)

Alphabetical By Title (PDF)

High Noon and FLRC Close Out a Successful 2019 PGXC Cross-Country Season

Sunday’s race at Finger Lakes Community College in Canandaigua was the fifth and final race in the 2019 Pete Glavin Upstate New York Cross Country Series. Although High Noon missed winning the Masters race by a single point, and thus the season, we still had a highly successful meet.

Individual Results | Team Results | Series Results

Photo Gallery (all pictures taken by Adam Engst)

High Noon Men

The High Noon men’s Open team—fresh off a commanding victory at Taughannock the week before—was at full strength. However, they were up against the dominant Syracuse Track Club team that won three of the five series races. Despite strong races from Adam Pacheck (5th), Alex Drazic (7th), Sam Lagasse (8th), Adam Berkowitz (10th), and Mik Kern (19th), the team racked up 49 points to STC’s 25. Nevertheless, our Open team still managed to take second for the season, beating out Checkers by two points and GVH by three.

The heartbreaker came in the Masters race, where we again fielded one of our strongest teams ever but were up against a loaded GVH squad. Scott Weeks (1st), Eric Sambolec (6th), Ian Golden (8th), Jay Hubisz (10th), and Earl Steinbrecher (14th, running down from Vets) combined for 39 points, just one point behind GVH’s 38. Unfortunately, since High Noon and GVH went into the final race tied for overall season points, that one point meant that we took second for the season, but still finished well ahead of third place Checkers.

Fielding a full and strong Masters team—coupled with one of our runners turning 50 during the season—meant that we were finally able to field a strong Vets team as well. The High Noon Vets took second to GVH. Sean Nicholson (5th) led the team, followed by Alex Colvin (6th, and running with a cold), newly minted vet Joey Randall (8th), Jean-Luc Jannink (12th), and Tom Mullins (19th, running injured). We were a distant fourth for the season due to not fielding a team for most of the races.

Finally, the High Noon SuperVets team of Casey Carlstrom (1st), Charlie Fay (7th), and Carl Franck (19th), took third in the race, and due to the number of teams in the category, fifth for the season.

FLRC Women

There was no competing with Checkers for the women’s Open division this year—in this race, they took 1-2-3-5-6 for a total of 17 points. But FLRC once again fought off GVH to take second. FLRC was led by Jenny Berkowitz (7th), Amanda King (11th), Julie Barclay (12th, running down from Masters), Cat Massa (15th), and Julie Daum (16th). After a slow start in the first race, the FLRC women took second in every subsequent race, locking up second place for the season as well.

On the Masters side, FLRC took fourth, thanks to Julie Randall (13th), Ruth Sproul (14th, running down from Super Vets), and Kim Kelchner (15th). They were third overall for the season.

The FLRC Vets finally put it all together, winning their first race of the year and the coveted case of beer for our post-season party. Caitlin Loehr (2nd) led the team, followed by Brenda Osovski (4th) and Gill Haines-Sharp (5th). That win, coupled with a couple of second places in previous races, enabled the FLRC women to take second for the series behind Checkers.

Individual Series Places

These awards require some explanation. For each race, the top 15 finishers receive points on this schedule: 20-17-14-12-11-10-9-8-7-6-5-4-3-2-1. You are scored on your best four races, and you must run the final race to score for the series. The maximum number of points you can get for the series is 80, and the runners in the top 10 all received a bottle of wine for their achievements (or a mug and chocolate for the U19 runners). High Noon and FLRC runners who scored points in the series include:

2:  Aidan Lazzaro (48 points)
3:  Oliver Lambert (46 points)
4:  Alexander Drazic (40 points)
5:  Kieran Stewart (39 points)
6:  Jack Phelan (36 points)
7:  Benjamin Lambert (33 points)

4:  Adam Pacheck (42 points)
8:  Sam Lagasse (35 points)
10: Adam Berkowitz (31 points)
13: Mikhail Kern (17 points)
14: Rich Heffron (16 points)

2:  Scott Weeks (57 points)
3:  Eric Sambolec (51 points)
5:  Brian Lazzaro (36 points)
9:  Jay Hubisz (25 points)
11: Ian Golden (18 points)
12: Joey Randall (16 points)
18: Steven Folsom (7 points)

2:  Alex Colvin (51 points)
9:  Earl Steinbrecher (25 points)
11: Sean Nicholson (24 points)
18: Jean-Luc Jannink (10 points)
20: Thomas Mullins (6 points)

6:  Casey Carlstrom (40 points)
7:  Charlie Fay (33 points)

6:  Jenny Berkowitz (38 points)
13: Amanda King (11 points)

4:  Julie Barclay (48 points)
15: Julie Randall (6 points)
16: Kim Kelchner (1 points)

3:  Caitlin Loehr (52 points)
4:  Brenda Osovski (41 points)
7:  Sandra Gregorich (37 points)
8:  Gillian Haines-Sharp (27 points)
15: Tonya Engst (7 points)

9:  Ruth Sproul (23 points)

In case you missed it, here are the High Noon and FLRC recaps from the previous races in the 2019 series.

Given that the greater Ithaca area doesn’t begin to compare in population size to the cities of Buffalo, Rochester, and Syracuse, we competed well above our expected per-capita, and everyone should be proud of the teams’ accomplishments. And as much as it was great to see so many of our runners and teams picking up prizes at the awards banquet, the main thing is that we fielded what has to be our largest set of teams ever and had a ton of fun for the season. That’s what cross country is all about—everyone plays, everyone counts, and everyone socializes before and after.

We hope you’ll join us next year for the 2020 season!

FLRC Family Running Program For Kids and Tots

As part of the FLRC Family Running Program, our Kids & Tots running group will continue through the winter all the way through our final Indoor Track Meet on March 29. Led by Nichole Cappadora, this running group is for children age seven and under. It’s a great way to introduce kids to the sport in a fun and low-key manner, without the pressure of competition.

To participate, be sure to fill out Nichole’s questionnaire with your family’s info to provide us with a little information about your kids.

Practices will be at 3:00 PM on Sundays and last about 30-40 minutes. The plan is to have two Sundays a month inside Barton Hall throughout the winter. When spring comes, we’ll add more weekends outside, weather permitting.

The group will meet on the following Sundays:

  • November 10 *
  • November 24 *
  • December 15
  • December 29
  • January 5
  • January 12 — Indoor track meet
  • January 19
  • February 2
  • February 9 (or 16. May have to wait till we get closer to solidify date.)
  • February 23 — Indoor track meet
  • March 8
  • March 29 — Indoor track meet

* Outside, if weather allows.

We look forward to helping your kids get active and learn the basics of running! For more information, please contact group leader Nichole Cappadora at

High Noon Wins Open and Masters in PGXC #4 at Taughannock

For the first time in many years, the High Noon men’s Open team captured the overall team title in Sunday’s fourth Pete Glavin Upstate New York Cross Country race at our home course at  Taughannock Falls State Park. Not to be outdone, the High Noon Masters team also held off a strong GVH team to win its second race of the season.

Full individual and team results are available, as are the photos from the race. Be sure to check them all out—there are some great shots, including Adam Pacheck’s huge smile in first place, Columbia Warren’s mid-race impression of The Fonz, Alex Colvin demonstrating proper running form after the race, and oodles of High Nooners modeling their snazzy new jerseys in the Taughannock scenery.

The High Noon Open team fielded its strongest group of the year and tallied an impressive 19 points, handily beating the Syracuse Track Club’s 52 points. Adam Pacheck won the 6K race overall in 19:32, followed by Sam Lagasse in second in 19:42, Alex Drazic in third in 19:47, Adam Berkowitz in sixth in 20:06, and Rich Heffron in seventh in 20:11. Matt Wilber filled out the team with a thirteenth place finish in 20:17 after pushing through hamstring pain. A 45-second spread from one to six is an
impressive pack! Beyond those six runners, we had enough people to field an Open B Team, which took fifth overall.

The High Noon Masters team had a tougher race but ran strong and won with 30 points to GVH’s 36. Scott Weeks led the team with a first place Masters finish, followed by Eric Sambolec in fifth, Brian Lazzaro in seventh, Ian Golden in eighth, and Earl Steinbrecher in ninth. Alex Colvin (11th) and Joey Randall (15th) filled out the team.

The High Noon Vets team took fourth but the race was closer than it sounds. GVH took the win with 41 points, Syracuse Track Club was second with 51, Checkers placed third with 57, and High Noon finished fourth with 69. A coaching error on my part resulted in the High Noon Super Vets team taking seventh, since we went into the day with nine runners across two teams but lost four before the race and I only heard from three, so I didn’t adjust the team composition properly. Even still, the best we would have placed would have been third.

Individually, High Noon brought home a good amount of age-group chocolate. In 20-39, after Adam Pacheck’s win (for wine), Sam Lagasse took chocolate for first in the age group. In 40-49, Scott Weeks won, as did Casey Carlstrom in 60-69.

The FLRC women’s Open team—with strong finishes by Jenny Berkowitz, Amelia Kaufman, Amanda King, Julie Barclay, and Liz Hartman—took second, edging out GVH 67 points to 73. The FLRC ladies finished well behind the dominant Checkers team that notched up only 20 points. In a heartbreaker, Checkers also snuck by FLRC’s Vets team, 12 points to 14. Caitlin Loehr led our Vets, followed by Brenda Osovski, Gill Haines-Sharp, Sandy Gregorich, and Lorrie Tily. FLRC’s Masters team took fourth and the Super Vets team took third.

Individually for the FLRC women, Julie Barclay took third in the 40-49 age group, and Caitlin Loehr was third in the 50-59 age group.

Once again, FLRC’s 19-and-under team won its division, with Tito Maresca taking first (and 17th overall in the race), followed by Nick Marnell, Aidan Lazzaro, Oliver Lambert, Kieran Stewart, and Ben Lambert.

In the U19 age group, Alex Drazic took home chocolate for the win, with Tito Maresca in second.

Our final race is a hilly 8K next Sunday, November 3, at the Finger Lakes Community College in Canandaigua. We’ll see how how the High Noon and FLRC teams can finish out the season and compete for the PGXC cup.

Results and Photos From Pete Glavin X-C Race #3

Results and photos are in from the Pete Glavin Cross Country Series Race #3 The 6k race was held Sunday in Akron Falls, New York (just east of Buffalo).

Apart from a second place from the High Noon Open team, our teams suffered from a number of our best runners sitting this one out due to the long drive, resting up for Wineglass, or having run Danby Down & Dirty the day before. (High Nooner Eric Sambolec won that race handily, but chose not to race in Buffalo too.) Lots of third, fourth, and fifth places.

High Noon captain Adam Engst captured some great mid-stride shots of runners from all our teams.

Individual Results

Team Results

The next race in the series is Sunday, October 27, at Taughannock Falls State Park. This is our home course, and we’d love to see many of you out there to support our runners. Better yet, consider joining our team! It’s not too late to sign up for one or both of the remaining meets.


Danby Down & Dirty Results

The course was drier than usual this year, while a frigid, low-30-degree start gave way to a sunny and warmer finish line. Word from the Thatcher Pinnacles is that the fog dissipated enough for a clear view of the western valley as runners crested the course’s high point at mile 4. The forest was abound with deciduous leaves primed for peeping, with an abundance of colorful hews strewn about the trails.

We’ve got some finish line photos. Although there was no professional photographer onsite, check out the photos Adam Engst captured while trying out the camera on his brand new iPhone 11X. Several runners made their Danby debut, while many more experience their first trail race or tackled a distance longer than they’d ever previously raced.

Results have been posted to our website, with additional stats available on Webscorer.

This year’s 10K race saw the top three men only 25 seconds apart, as Charles Hollister edged out Bill Watson by four seconds for the win. Lauren Brzozowski was our women’s 10K winner, followed by Catriona Breen and Emma Harte less than a minute later. Only two seconds separated Breen and Harte for the second and third places. After her age-group win at the Forest Frolic earlier this year, seven-year-old Mckenzie Leonard couldn’t get enough trail action and again became our youngest finisher.

Yvette de Boer, fresh off her course record win at the Monster Marathon, snuck in just under two hours for the women’s 20K win. Eric Sambolec led all runners through the 10K checkpoint before wining the 20K handily in 1:36:42. Both Yvette and Eric have a long history of top finishes at the Down & Dirty, and each remains the 20K course record holder (from 2009 and 2008, respectively.) Boris Dzikovski earned the “best blood” award after slipping and running his second loop with a case of acute epistaxis (nosebleed.)

Each of our age-group winners took home a six-pack of craft beer, with the four overall winners receiving a gift card to Finger Lakes Running Company in additional to his or her imbibables.

I couldn’t have pulled this race off without help from a number of FLRC volunteers and Ithaca’s wonderful running community. Adam Engst, Dave Kania, Megan Powers, and Erika Powers comprised the timing crew and tapped in times while battling frozen fingers. Michael Salter and his Wilderness Search and Rescue team recorded bib numbers and kept track of runners in the forest’s most remote areas. Mike Surrena came down early to help set things up, before heading out to single-handedly man the mid-loop aid station until the last runner came through. Mickie Sanders-Jauquet assisted with finish line set up and apparel sales. Gerrit Van Loon, after winning his age-group in the 10K, set back out and swept the whole course, then helped pack up the van. Kerra Quinn, master composter, handled all the food scraps and helped us clean up the finish area. John Donaldson, Emily Funk, and Brend Michaud all showed up an hour early to work the registration table before running the race. Nancy Kleinrock helped me mark the course on Friday before running the 20K on Saturday. Amelia Kaufman helped with course setup and marshaling at the first turn onto the trail, ensuring that runners didn’t blow past the turn and continue all the way down to Tioga County. Gretchen Gilbert headed up the 10K aid station, with course marshal help from Sedona, Aidan, and Coral, as the later three kept busy while their parents ran the race. Mikhail Kern pitched in around the start/finish area for the entire duration, helping out with a variety of things. FLRC’s equipment manager, Gary McCheyne, got me set up with all the necessary event gear. My wife Hayley Kresock was a big help all weekend long, assiting with some of the most mundane tasks like stickering bibs and slicing bagels, and most importantly, helping me stay focused during the final stages of race preparation.

The Down & Dirty brings FLRC’s trail season to a close. Check back for our Stonehead, Pebblehead, and Boulderhead rankings, coming as soon as the statistics are compiled. Our last race of the year is the Thanksgiving Day Turkey Trot Prediction Run, which serves as a fundraiser for a local charity. Our next trail race will be the Super Frosty Loomis Snowshoe Race in February 2020.

I hope to see you again on the trails!

Pete Kresock,

Danby Down & Dirty Race Director

FLRC and High Noon Teams Notch 2nd Place at PGXC Race

Sunday’s Pete Glavin Cross Country Series race once again featured lovely—if hot—fall weather, and while our FLRC and High Noon teams weren’t able to win any of the races, we did manage three second-place team  finishes and two individual second-place finishes. Results are available here, but in new formats that make parsing them difficult. This was the second race in the five-race series, held at Center Park in Fairport, New York (just east of Rochester).

To see photos from the race, check out this FLRC Google Photos album. The earlier pictures (a few fabulous smiles!) and the finishing pictures (lots of great facial expressions!) are the best; the lower light level in the woods for the middle pictures resulted in fuzzier shots. Let us know if the photos are appreciated, since they’re quite bit of work to take and edit and we won’t bother if no one is looking at them.

The FLRC women’s Open team of Amanda King, Janet Van Zoeren, Fiona Young, Louise Debefve, and Liz Fabis took an unexpected second place, scoring 75 points even without top runner Jenny Berkowitz. That was well behind first-place Checkers with 20 points, but more than enough to outpace GVH (91 points) and the Auburn Pulsars (98 points).

Also placing strongly for the day was the FLRC women’s Vets team, of Caitlin Loehr, Sandy Gregorich, Susan Barnett, Brenda Osovski, and Lorrie Tily, which took second in a tight three-team race. Checkers won again, with 14 points; FLRC was second with 16, and GVH was third with 18.

Both the FLRC women’s Masters and Super Vets teams took fourth.

Running unopposed, FLRC’s boys 19-and-under team did well too, with 16-year-old Nick Marnell taking second for the age group and 10-year-old Aidan Lazzaro placing third overall, which in PGXC prize parlance means they were in the chocolate.

On the men’s side, the High Noon Masters scoring team of Eric Sambolec, Brian Lazzaro, Alex Colvin, Jay Hubisz, and Sean Nicholson, running without last race’s winner, Scott Weeks, placed second behind GVH, 36 points to 20.

Individually, Eric Sambolec (40-49) and Alex Colvin (50-59) both took home chocolate for their second-place age-group finishes.

The High Noon Open team, running without its top four runners from the first race, placed fifth overall.

Our third race is in Buffalo on October 6, where our teams are generally smaller due to the long drive, but the fourth race is on our home course at Taughannock Falls State Park, and features a flat, fast course. Be sure to sign up (and let us know) if you want to join one of our teams!

Results for The Monster Marathon & Half

Thanks to all who came out to run on Saturday! We had beautiful weather and quite a few monster sightings.

There was a new course record set by local running phenom Yvette De Boer. She set a new course record by finishing in 3:06:45! Her time was five seconds faster than her 2018 course record. Congratulations Yvette!

The remaining top five marathon finishers were:

2. Nancy Kleinrock – 3:28:51
3. Scotie Jacobs – 3:39:48
4. Gerrit Van Loon – 3:58:52
5. Lori Johnson – 4:02:55

In the half marathon distance, the winner was newcomer Ron Wightman of Wellsville NY in a time of 1:29:41.

The remaining top five half-marathon finishers were:

2. Gill Haines-Sharp – 1:33:29
3. Boris Dzikovski – 1:36:26
4. Edward Housel – 1:42:32
5. Bill King – 1:42:58

Special thanks to all the amazing volunteers that helped make the race possible!!!!

A few mentions: Joe Reynolds mowed the overgrown sections of the FLT near the Lean-To aid station to allow smoother passage. I’ve also heard reports that he further cleared the course by single-handedly wrenching out a downed tree. Steve Vanek helped mark the course Friday and then ran the full marathon on Saturday. Nancy Kleinrock and Gerrit Van Loon both finished in the marathon top five, and then headed out to sweep the course. Aaron Proujansky helped set up aid stations on Friday and then volunteered to stay all day Saturday to oversee one of those aid stations. Other stellar aid station support was provided by Dean Russo, Gretchen Gilbert and Carina Ramsey (and family). Adam Engst, Bob Talda, Bill Watson, and the rest of the FLRC timing crew did an amazing job with a tricky staggered start race. All starts and finishes went seamlessly. Added appreciation to Nancy Kleinrock and Steve Shaum, who arrived early and assisted with initial site setup just after 6 AM. Thanks also to Mickie Jauquet for the early morning coffee pick-up and delivery and for working with Catarina Massa at the registration table. Yay Mickie and Cat! Big thank you to Scott Doyle, who schlepped water and Gatorade around and to Gary McCheyne who made sure I had all the equipment needed, and then schlepped me around. Mikhail Kern floated as an outstanding “do-whatever-is-needed” volunteer.

You can find more stats on Webscorer and on our results page.

Still got the trail running bug after all that? Consider running the Danby Down & Dirty 10k/20k—our last trail race of the 2019.

Join the MITHACAL MILERS workouts Tuesdays at 6 PM at the Cornell Arboretum!

Coaches Adam Engst and Jason Tuori are coordinating another MITHACAL MILERS group as part of the Family Running Program on Tuesday nights at 6 PM. We’ll be meeting in the bowl of the Cornell Arboretum off Forest Home Drive (see picture below or try this link). All ages and abilities are welcome, although you should be comfortable running at least 3 miles.

The program is free to all FLRC members (if you’re not already a member, you can join here), but you must sign this waiver online.

Because this MITHACAL MILERS group is part of the FLRC Family Running Program, parents who are participating in the workout are welcome to bring kids ages 7+ to work out (separately) as well. We’ll have running-related games and exercises for the kids. This is not a drop-off program, and all children must be accompanied by an adult.

Adult workouts will be focused on the 5K to 10K distance for cross-country season, and they will include intervals on grass and hills. Any questions, ask Adam Engst.

Results Are Up for FLRC’s Final Summer Track Meet

FLRC’s August track meet—the last one for 2019—was a nice, relaxing time on the Lansing track, with kids as young as 2 and adults in their 70s. The Auburn Pulsars, Lansing Lightning, and SOAR clubs were once again in attendance, with Brett Shelton of SOAR again hosting informal long jump and shot put field events. Full results are now available.

We led off with the 100m, with 19-year-old Francis Ongkodjojo taking the win in 11.89 seconds, but 43-year-old Dana Wood of SOAR notching a 12.86 for second. 13-year-old Annoura Stewart won the women’s crown in 16.71 seconds, just ahead of 8-year-old Nasia White of the Lansing Lightning.

Next, to move our marquee event earlier in the evening, we ran the 1 mile race, with four MITHACAL MILE SERIES age groups being decided in this final installment. Overall, Sam Lagasse maintained his unbeaten streak despite a blistering first three laps from Adam Pacheck. Lagasse’s kick once again served him a win in 4:26, with Pacheck coming in second in 4:31. That win also cemented Lagasse’s win in the 20-29 age group in the MITHACAL MILE SERIES. Rich Heffron took third in 4:39, locking up the 30-39 age group as well. In earlier heats, 10-year-old Jacob Varga and 13-year-old Keegan Brady of the Auburn Pulsars clinched the 1-10 and 11-15 age groups with an 8:07 and a 5:37, respectively. On the women’s side, 18-year-old Catriona Breen ran a strong 5:32 to outpace 17-year-old Catie Eisenhut of the Lansing Lighting in 5:30.

In the 400m, Trevor Donovan won handily in 55.76, but 14-year-old Jerry Czyz of the Auburn Pulsars wasn’t far behind in 59.09. The diminutive 8-year-old Abigail Wagner of SOAR, who may have the best kick of the meet, pound for pound, took the women’s race in 1:22, beating out 13-year-old Abby Silva of the Lansing Lightning.

Finally, the 800m wasn’t a huge race, but Mike Stewart used it to notch his first-ever overall win in a race with a strong 2:30. Hot on his heels was 13-year-old Keegan Brady of the Auburn Pulsars with a 2:31, and in third place overall and our female winner was 18-year-old Catriona Breen in 2:35. 11-year-old Kyleen Brady of the Auburn Pulsars was the second female in 2:49.

Thanks to Lansing High School and Coach Becca Lovenheim for hosting FLRC’s summer track season again. It has been a pleasure to use the Lansing track facilities, and we appreciate the Lansing Sports Boosters providing concessions as well. These meets wouldn’t be possible without the dedicated volunteers of FLRC’s Track Team. Josh Brockner took on head timer duties, with Tom Rishel serving as starter with our new and more reliable starting pistol. Jullien Flynn managed seeding with aplomb and published results within minutes after each event ended. Bill Watson and Jason Tuori lined up all the heats as clerks-of-course. Adam Pacheck’s girlfriend Christine recorded bibs of finishers in the longer races while simultaneously cheering for Adam in his bid to unseat Sam Lagasse. Tonya Engst ran registration (and then the mile) with help from Carl Franck, Truck Rossiter was backup timer and lap caller (when he wasn’t running the mile as the oldest guy on the track), and lots of people—including Steve Folsom, Tim Ingall, and a few parents whose names I missed—helped with sprint timing.

That’s it for 2019, and we hope you’ll join us for our indoor track meet series starting in January 2020!