Running Profile

•  Jamaica High School Cross Country Team,Queens, New York City, 1970-1973. Varsity runner (5th on squad).
•  42nd place (of approximately 600 runners) in Queens Borough High School Cross Country Championship, 1973.
•  Trained under the late Dan McClimon, head coach,men's cross country team, University of Wisconsin, 1973-1974.
•  6th place (of about 200), Cross Country Mountain Race, regional championships, the Alps of southern France, Aix-en-Provence, October 1975.
•  5-mile PR: 27:27.
•  Kenosha Track Club member, Madison, Wisconsin, 1976-1980.
•  1980s/1990s: Trail and road-running in West Africa (Senegal, Guinea-Bissau);
    Southern Africa (Namibia ); Cuba (rural trails); Lisbon (north woods, Portugal);
    Montreal ( Canada); Chicago (Ill.); Milwaukee (Wis.); Burlington (Vt.); New Orleans (Mo.).
•  September 2003, PaceSetter 5k (3.1 miles), Schenley Park, Pittsburgh, Pa.,
    8th place overall (out of 100); 1st place 45-49 age group. Time: 19:59.
•  Board member, West Penn Track Club, 2003-2004.
•  West Penn Track Club volunteer assistant, 2004-present.
•  July 2005, John Woodruff 5k (3.1 miles) in Connellsville , Pa.: Place: 41st overall (of 92); 3rd place 45-49 age group. Time: 21:44 .
•  Total years (as of 2007) as a distance runner: 37.

 Coaching Philosophy :
•  Persistence pays off;
•  Focus on (build up to) a few key events each year;
•  Hill training;
•  Alternate distance and speed work;
•  Swedish 'fartlek' training;
•  Occasional track workouts; Trail running;
•  More trail running;
•  No-distraction running; Flat-terrain pace running (to learn how to run a specific pace);
•  Self-diagnosis as you run;
•  Promote patience to run a steady pace, then insert rapid-pace increases,
    and finish strongly;
•  Injury prevention techniques;
•  Avoid over-training;
•  Stretching (before & after);
•  Soft-surface training;
•  Promote hard running with rigorous academic studying;
•  Learn time-management techniques;
•  Promote healthy food consumption and non-alcoholic drug-free lifestyle;
•  Consider college cross country as the basis of a lifetime of running and health maintenance.