The 25 th Susan G Komen

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07 All Chapter Halloween Costume Party 08 Pacers at Long Beach 09 - Brea Chapter News 12- Mission Viejo Chapter News 15 - Monrovia Chapter News 16 Fountain Valley Chapter News 20 - Snail s Cup Update

1 SNAIL TALES A SNAIL S PACE RUNNING CLUB A L L C H A P T E R N E W S L E T T E R October 2016 Issue 02 - New Balance 860 v7 03 Five Ways to Live Healthier by Raymond Bunch, D.C. 04 All Chapter bits & pieces 05 Member Spotlight Robert Chavez 06 RaceRaves Contest The 25 th Susan G Komen Erik Race & Julie for showing the their Cure winning ways at Race for the Cure! 07 All Chapter Halloween Costume Party 08 Pacers at Long Beach 09 - Brea Chapter News 12- Mission Viejo Chapter News 15 - Monrovia Chapter News 16 Fountain Valley Chapter News 20 - Snail s Cup Update 22 - Club Financials 23 - Membership Updates 25 - Club Race Schedule 26 - Good Form Running Clinic CALL FOR NEWSLETTER ARTICLES! Articles and or photos (decent quality resolution) of your recent running adventures or events for the newsletter are encouraged. Please submit any material that is inspirational, scenic, unique, fun, or just worth mentioning to your respective chapter s newsletter editor. Brea Kristin Guth / ksoiseth@hotmail.com Fountain Valley Richard Green / rgreen@rmg-law.com Mission Viejo Katharina Menzel / km0079@gmail.com Monrovia Jenny Welch / Jenny.Welch@asnailspace.net All Chapter stuff Bob Morris / bob.morris@ansailspace.net This month s head editor - Richard Contributing editors Kristin, Jenny, Kathrina & Bob

2 The New Balance 860v7 The new 860v7 has arrived! Featuring smooth support, a secure mid-foot wrap, a streamlined look and New Balance's TRUFUSE cushioning system, the 860v7 is the ideal shoe for your next run. The 860v7 only available at running specialty shops such as ASP stores!

3 Have a health related question? Send it to Dr. Bunch. (20 Spirit Points if published.) bunchchiropractic@gmail.com Dr. Raymond Bunch, D.C. "Improving your health so you can play a better game" Bunch Chiropractic, Inc E. Main St., Suite 106 Tustin, CA phone

Save the Date January 21, 2017 All Chapter Gala at the Holiday Inn, Long Beach This year s theme All that Glitters November Club Race Dana Point Turkey Trot $5

Tiger Run 5/10k http://www.sptigerrun.com/ $5 discount code: snailspace December Club Race Holiday Half Marathon/5k http://www.runholidayhalf.

4 Save the Date January 21, 2017 All Chapter Gala at the Holiday Inn, Long Beach This year s theme All that Glitters November Club Race Dana Point Turkey Trot $5 discount code SNAILEDIT2016 Save more: Early Bird discount extended till October 30th. December Club Race So. Pas. Tiger Run 5/10k $5 discount code: snailspace December Club Race Holiday Half Marathon/5k $5 discount code: HHLOVESASP. expires 12/8/ comped entries to the Surfers Point Marathon/Half/10k/5k Ventura First 8 who reply to bob.morris@asnailspace.net

? I ran cross county and track and field in high school.

5 Member Spotlight Robert Chavez Robert Chavez Race Team / Monrovia Chapter Where are you from originally and when did you move to So Cal? I was born and raised in the beautiful City of Los Angeles and I now reside in the City of Montebello. I ve lived in So Cal all my life. What got you started on running, when, where, etc.? I ran cross county and track and field in high school. After high school, going to college for my bachelors and masters degree, combined with part-time work didn t allow too much to run so I stopped for a while. After gaining some weight, I took it up again in late I kept it going and a few years later, my wife and mother-in-law began training for the 2006 Nike Women s half marathon in San Francisco. I tagged along on a few of their training runs. I had never run more than 10 miles at once, but after logging 12, 14 and 16 miles on my first three long runs with them at a 9:30 min/mile pace, I decided to train for a full marathon which I completed in Long Beach later that year. What has been your favorite race and why? The New York City Marathon will always hold a special place in my heart. The energy of the city and the non-stop cheering of the spectators made it quite memorable for me. The city is breathtaking and the finish in Central Park was spectacular. What is the coolest place you have gone for a run? The coolest place I have run is along the Tiber river in the city of Rome. Of course, running around the infield of Angels Stadium is a close second. What are you training for now and how is it going? I m in training for the Houston Marathon in January It s going pretty well. I have remained injury free and have run pretty good times in my 5K and 10K races. Though I wish I had more time to train, at the age of 43, I m pretty happy with the finish times I have achieved so far. Do you have any races that Interest you? I m interested in competing in all 6 of the Marathon Majors. I have completed New York, Chicago and Boston (7 time finisher!!!). My goal is to run Berlin, London and Tokyo in the next five years or so. What are your current running goals? I m attempting to run 100 marathons by the age of 50. I have completed 48 to date and I have a little over 6 years to accomplish my goal. What is your best running tip? Life gets busy from time to time and sometimes you may have to miss a run or two. Don t try to cram those extra miles into the remaining running days of the week. A missed day or two here and there shouldn t affect your training goal and if you feel that it has, then adjust your goal if necessary. Train smart. Why do you run? Running is my alone time. Just me, my shoes and the road. Any other hobbies or interests? I really enjoy classic muscle cars. I just purchased a 1965 Dodge Coronet 500. The car is modified for the quarter mile drag strip. I hope to get it on the track very soon. What do you like most about being a member of a Snail s Pace running Club. I really like the camaraderie of the group. Everyone is so pleasant and encouraging of others. I like striking up conversations with people familiar A Snail s Pace in races outside of California. It happens more often than you d think.

6 RaceRaves Giveaway: RaceRaves makes your racing life better by helping you DISCOVER, TRACK & REVIEW all your races, around the world. And we're thrilled to partner with them on an exclusive Snails-only giveaway! Just sign up for a FREE RaceRaves account and state your affiliation with A Snail's Pace Running Club in your profile before Sunday, October 31, 2016! Signing up qualifies you for a random drawing to win one of the excellent (and useful!) prizes below. Then increase your odds of winning by reviewing any timed race (one entry per review), including the Long Beach Marathon and Surf City 10. If you re already a RaceRaves member, a new review is your qualifying entry. Rave Prize: (1) $50 gift certificate redeemable at any of the four A Snail's Pace store locations Runner-up Prize: (1) RaceRaves sports duffel bag, the perfect race day companion! And each winner scores a PR-friendly RaceRaves tech tee or singlet. Why Sign Up? Try it and see for yourself! RaceRaves.com is a terrific new resource dedicated to the race experience, an all-in-one site where you can: DISCOVER races locally, nationally & around the world their handy "Find a Race" feature lets you search thousands of running events by name, distance, terrain, location and date. TRACK your past races & results including personal bests, and create a wish list of future races. RATE & REVIEW races to create a personal record of your racing history, and read other finisher reviews to find the best races LEARN from original features that highlight races & runners around the world, such as their Tested & Trusted Race Day Tips and 5 Half Marathon Series Worth a Full Look. Sign up NOW to join their community of Raving Lunatics! Or go to for all the details. RaceRaves.com on Instagram

8 Pacers at Long Beach

9 Brea Chapter News Brea Chapter Monthly Meeting Tuesday, 10/4/16 Tempo Urban Kitchen Taco Dinner Welcome and Introduction of New Members Upcoming Club Events Snails Cup Race Aquarium of the Pacific 5K (Sat, 10/8) Snails Cup Race Long Beach Half (Sun, 10/9) Club Meeting (Tues, 11/1) Away Run Chino Hills (Sat, 11/5) Snails Cup Race Dana Point Turkey Trot (Thurs,11/24) $5 discount code: SNAILEDIT2016 Snails Holiday Breakfast (Sat, 12/3) Snails Cup Race Tiger Run 5K (Sat,12/3) Light Viewing (Sat, 12/10) Route change begins 1/17. We'll be running 10 minutes earlier until then to accommodate for earlier sunsets. Treasury Report Balance - $ Expired Memberships Newsletter Update Race Results Meetup Update (Non Club Races) Surf City 10 (Sun, 10/16) Foster Park Half/10K/5K - Ventura (Sun, 10/16) Spooktacular Half/10K/5K - San Dimas (Sun, 10/16) Rock It Racing Whiting Ranch 5K/12K(Sat, 10/22) Social Chair s Report July 2016 Spirit Points Recipient Catherine Pearson Raffle All Club Report Open Business 2017 Elections Who Ran What? Congratulations to: Spirit Points Winner of the Month:Catherine Pearson Log Your Points at

10 Brea Chapter News Recent Race Results Name Event Time What You Liked What You Didn t Like Michael Lohse Harvest Half Marathon (Camarillo, CA) 1:30:13 Small race & flat! Confusing course (3 loops intertwined) Gilbert Salazar Ascot Hills Challenge 5K 20:01 trail Very hilly Lucy Salazar Ascot Hills Challenge 5K 33:00 My brother started the race Tough!!! Angelo Aquino Milwaukee Lakefront Marathon 4:14 Great course & crowd Rain! Oscar Perez Kodiak 50 Miles 16:24:06 trails Armando Alvarez Kodiak 50 Miles 13:25 Off roads trail

11 Brea Chapter News

12 Mission Viejo Chapter News SNAIL S PACE MISSION VIEJO CHAPTER MEETING AGENDA October 5th, Quote: Running teaches me that I am capable of so much more than I ever imagined!!! 2. Welcoming new runners 3. Acknowledge runners who ran races in August Katie from RaceRaves visiting to give a brief pitch about their website and contest. 4. Greg Vice President presents upcoming Club monthly race, weekly runs, and other events: a. Club Race for the month of October: October 8th Aquarium of The Pacific 5k October 9th Long Beach Half Marathon, Marathon & 5K Doug McKay presents the race and gives away some entries. b. Non-Club Races: October 15th Race for the Rescues October16th: Surf City 10 miler October 22nd : Biola 5k October 30th : Terrifying 10 miler & Halloween 5k and 10k c. Club Runs: Saturday Run OC Mix Sunday Ted s Place Trail Tuesdays Happy Hour Run 5. Karine Meet up Guru presents: a. The importance of signing in on Meet/Up to keep updated with all races, local runs and events. 6. Marina - Social Chair Officer presents: a. How to log into The Spirit Point Program and how it works b. October 2016 Snail s Pace Spirit Points Winner c. Pins and Bars Winners d. Monthly Birthdays 7. Than Treasurer presents Club Expenses 8. Halloween and Christmas Party Where? Date? 9. Acknowledge runners and goals achieved during the month of August 10. Meeting Dismissed Log Your Points at

13 Mission Viejo Chapter News Gravy Miles by Faith Morris Whenever I run, I have a specific mileage or time goal in mind. This can change mid-run, depending on the weather, how I feel, or the needs of running partners. Training for a big race, especially a marathon, is a whole different matter. I have used a training schedule proposed by the New York City Marathon many years ago that has served me well, although I have substituted a 22 and a 24 miler in the place of the last two 20 milers they suggest. If I am out for a 5 mile non-training run, I stop at 5. Done. However, on a training run, I enjoy what I like to call Gravy Miles. Gravy Miles are the extra steps beyond the mandatory distance dictated by the schedule. For instance, if the 5 mile mark of a training run doesn t take me all the way back to where I started, I get an energy boost from running when I don t have to; I could walk back, but instead, I am choosing to run the extra.2,.5,.7 miles. It s Gravy you don t need it, but it sure tastes good!

14 Mission Viejo Chapter Race for the Cure

15 Monrovia Chapter News

16 Fountain Valley Fountain Valley Chapter News News Monthly Meeting Notes October 12, 2016 Round Table Pizza Welcome the following new faces: Sherry, Luna, Andrew (New ASPFV Employee) Katie and Mike of Race Raves Upcoming club races: Other runs and events: 11/24 Dana Point Turkey Trot Discount Code SNAILEDIT /11 Holiday Half Marathon Pomona - Pub Run, First Tuesday 6:00 pm from ASP FV Shop to The Slice (next door to the shop) - ASP FV Store Staff Run Every Thursday 5:30 pm - Knott s Berry Farm Private Party September 16 Weekly runs (See details and RSVP on FV Chapter Meetup site): Tuesday Night Speed/Hill Training at Fairview Park by Coach Fier. Wednesday Night Fun Run at Roundtable Pizza in Fountain Sunday Morning Cameo Shores Lead by Dave Parsel and Pat Copps. Good Form Running Clinic 1 st Sunday of the Month 11:00 am ASP Fountain Valley Store Treasurer s report: Account balance is $1, with 98 total members. See Club Financials and Membership Updates for details. Marie Puffpaff won the $20.00 Snails Pace Spirit Point Card. Don t forget to post your Miles /

17 Fountain Valley Fountain Valley Chapter News News

18 Fountain Valley Fountain Valley Chapter News News FV Snails in the Beer Tent at Long Beach Luis Gasca at Long Beach James and Bequi Howarth Ready for the Long Beach Half Ready to Run

19 Fountain Valley Chapter News Recent Race Results Name Event Time Comments Robert Mignosa Long Beach Half Marathon 2:33 Than Duong Aquarium of the Pacific 5k 30:11 Than Duong Long Beach Half Marathon Another hot one Teri Magnuson Aquarium of the Pacific 5k 30:30 4 th in AG Teri Magnuson Susan G Komen Race for the Cure 29:28 4 th in AG Teri Magnuson Philly Rock and Roll Half 3:00 Very Humid Lusi Gasca Long Beach Half Marathon 1:48 Best PR! Brandon Larson Long Beach Marathon 4:37:19 First Marathon Sheri Wilson Long Beach Half Marathon 2:05 Sandy Draper Global Energy 10K 56:40 Rod Robey Susan G Komen Race for the Cure 24:26 Rod Robey Long Beach Half Marathon 2:03:22 Rob Sternberg Long Beach Half Marathon 2:02:48 Nice Run! Sue Sternberg Long Beach Half Marathon 2:08:30 Rob Sternberg Big Bear 10K 54:08 Run at Altitude with Attitude Sue Sternberg Big Bear 10K 52:03 Sue Ran Faster than Bob Pam Belasco Long Beach Half Marathon 2:39:33 Marie Puffpaff Long Beach Half Marathon 2:50:55 P.R. Bob Norton Long Beach Half Marathon 3;02:38 Better than 2015 Bobby Porter Long Beach Half Marathon 1:44:03 6 th in Division Vickie Jackson Huntsman World Senior Games 32:30 PR on that Course Jenny Gardelle Long Beach Half Marathon 2:20:30 Course PR Jenny Gardelle Aloha Run 1:13:39 Jeny Gardelle Susan G Komen Race for the Cure 33:00 Rick Green Long Beach Half Marathon 2:05:59 Rick Green Susan G Komen Race for the Cure 27:05

20 CLUB Snail s Cup Series 2016 Update Race for the Cure Results Chapter Cure Total Jose Vara MO 838 Mike Schwartz MV 837 Katharina Menzel MV 821 Tom Frost MV 798 David Griffin BR 793 Karla Orme BR 769 Teri Magnuson MV 749 Rod Robey FV 703 Bradley Vargyas BR 699 Valerie Freeman MV 694 Kyra Ytzen MV 667 Richard Green FV 644 Jenny Gardelle FV 617 May Fong-Chih MV 605 Faith Morris MV 603 Tanya Mansell MV 593 Renee Baker FV 589 Than Duong MV 568 Ashley Macey MV 528 ELITE Chapter Cure Total Julie Ertel MV 946 Heather Huggins MO 942 Erik Tavera MV 933 Roberto Chavez MO 933 Miguel Magana MO 921 Angel Echevarria MO 916 Pamela Galambos MV 873 Hillary Zator MV 872 Beth Hibbard FV 869 Karine Parry MV 867 STAFF Chapter Long Beach Marathon/Half/5k Results CLUB Chapter LB Total Bobby Porter FV 839 Kristine Miller MV 823 Sandra Wendler MV 814 Mike Bertram MV 813 Coleen Reinertson BR 788 Cathy Shargay FV 785 Dan Scali MV 776 David Burnell FV 772 Lillian Bertram MV 755 Teri Magnuson MV 750 Luis Gasca FV 749 Pat Herr MV 748 Chris Barrier BR 745 David Schiller FV 732 Grace Innis MV 719 Linda Price MV 716 Dennis Chang BR 689 Sue Sternberg FV 686 Robert Sternberg FV 673 Gloria Rendon- Thomas MV 666 Kyra Ytzen MV 664 Becky Bell BR 661 CLUB Chapter LB Total Rod Robey FV 651 Oscar Huerta BR 650 Tina Ingegneri MV 647 Richard Green FV 644 Adrian Mauricio MV 639 Linda Jung MV 636 Jenny Gardelle FV 635 Faith Morris MV 623 Rob Harris FV 618 Sheri Corlett MV 616 Than Quan BR 615 Ed Monsour MV 605 Karen Burgess MV 593 Sheri Wilson FV 587 Marie Puffpaff FV 578 Tanya Mansell MV 569 Than Duong MV 568 Tom Frost MV 561 Jennifer Fitzpatrick FV 557 Yunuen Ramirez MV 555 Pam Belasco FV 554 Sharyn Peters MV 550 Ashley Macey MV 539 Cure Total Liz Sponagle MV 947 Jason Durarte BR 921 Michael Flowers BR 895 Brad Wobig MV 885 Crystal Reed BR 863 Noelle Stewart BR 857 Daisy Esparza BR 792 Robert Mignosa SCP 763 Paul Beckwith MO 707 Emily Gray MO 695 Alejandra Peralta SCP 644 Missael Ocampo SCP 592 Suzie Gulshan BR 573 James Gerrard MV 525 Bob Morris MV 100 CLUB Chapter LB Total May Fong-Chih MV 518 Miguel Chavez MO 515 Kristin Morris FV 501 Brandon Larson FV 465 Kathleen Gapud MO 462 James Howarth FV 459 Bob Bell BR 416 Roseanna Uman FV 411

21 Snail s Cup Series 2016 Update Long Beach Results (cont.) ELITE Chapter LB Total Erik Tavera MV 811 Paulino Tavera MV 810 Karine Parry MV 774 Roberto Chavez MO 768 Pamela Galambos MV 720 STAFF Chapter LB Total Steven Gibson MO 757 Jenny Welch MO 679 Robert Mignosa SCP 670 Casey McCombs FV 594 Bob Norton FV 463 Bob Morris MV 125 Snail s Cup Series Top Ten Cumulative Total Total Average Net Average Net CLUB Chapter Races Ran Points Points Points Points Tom Frost MV Teri Magnuson MV Kyra Ytzen MV Rod Robey FV Jenny Gardelle FV Richard Green FV Greg Beck MV Pat Herr MV Tanya Mansell MV Valerie Freeman MV Total Total Average Net Average Net ELITE Chapter Races Ran Points Points Points Points Juan Ramirez MV Julie Ertel MV Erik Tavera MV Mark Donaldson MV Sue Davis FV Roberto Chavez MO Paulino Tavera MV Karine Parry MV Pamela Galambos MV Miguel Magana MO Total Total Average Net Average Net STAFF Chapter Races Ran Points Points Points Points Liz Sponagle MV Bob Morris MV Jason Durarte BR Michael Flowers BR Paul Beckwith MO Jen Serna BR Jenny Welch MO Steven Gibson MO Noelle Stewart BR Daisy Esparza BR Complete standings found on MeetUp Files section. Store Total Points Net Points BR 43,673 31,252 MO 39,561 27,382 MV 28,550 22,600 SCP 24,630 19,737 FV 18,176 14,071

22 Club Financials August September ASPRC Membership BR 100 BR 101 FV 99 FV 98 MO 41 MO 42 MV 185 MV 183 Total 425 Total 424 MeetUp Membership BR 761 BR 776 FV 754 FV 761 MO 357 MO 359 MV 922 MV 925 Total 2794 Total 2821 Treasury Report BR $ BR $ FV $1, FV $1, MO $3, MO $3, MV $4, MV $4,729.32

23 Membership Updates BAUM JACKI RUNMV (09/16) HAGEN JENNY RUNMV (09/16) LANE MIKE RUNMV (09/16) BRANDON ANGIE RUNMV (9/16) FROST TOM RUNMV (9/16) GONZALEZ VINCENT RUNMV (9/16) HALL JESSICA RUNMV (9/16) LOVE DARCY RUNMV (9/16) MOILANEN JIM RUNMV (9/16) PEPPERS MARIE RUNMV (9/16) SKELLY BARBARA RUNMV (9/16) SLATER DANIEL RUNMV (9/16) STONE SUE & ART RUNMV (9/16) FAM DE LEEST MINA RUNBR (09/16) REZA TREY RUNBR (09/16) BRODOWSKI TERI RUNBR (9/16) STEELE KRISTOFER RUNBR (9/16) DIAZ DARLENE RUNBR (9/16)FAM

24 Membership Updates Expiring this Month! DANTIGNAC MICHAEL JOHN RUNMO (10/16) BARRIER CHRISTOPHER RUNBR (10/16) NORDBERG SELINA RUNBR (10/16) REINERTSON COLEEN RUNBR (10/16) TAYLOR KATRINA RUNBR (10/16) BARKDULL DAVID RUNFV (10/16) BURNELL DAVID RUNFV (10/16) HOEFLER AGATHA RUNFV (10/16) LOPEZ NADINE RUNFV (10/16) MORRIS KRISTIN RUNFV (10/16) VISOUTSRI CHARI COLLA RUNFV (10/16) WILSON SHERI RUNFV (10/16) DIETZ MIKE RUNMV (10/16) JOVEL CARLOS RUNMV (10/16) LENHARD ALFRED RUNMV (10/16) RIMMER CONNIE RUNMV (10/16) SHERMAN KAREN RUNMV (10/16) WANG PHILLIP RUNMV (10/16)

25 2016 Snail s Cup Race Schedule F o u n t a i n V a l l e y M i s s i o n V i e j o B r e a M o n r o v i a ALL Races and Dates are tentative, and subject to revision. suggestions for additional Club Races to: Bob.Morris@aSnailsPace.net Chapter Sponsor Date Race Location MV NOVEMBER 24th Dana Point Turkey Trot 5k/110k Dana Point MO DECEMBER 3 rd So Pasadena Tiger Run 5k/10k* South Pasadena MO DECEMBER 10-11th Holiday Half Marathon/5k Pomona Look for the ASP Club Canopy at each Club Race (usually near the Finish Area). Warm-up & -down with your ASPRC Teammates. Bring a chair and some refreshments to share! Have FUN!! Don t forget to write down your finish time on results clipboard at the canopy.

26 Next GFR Clinics BR Store November 5, 9am MV Store November 6, 9am FV Store November 6, 11am MO Store November 6, 11am RSVP at:

SNAIL TALES A SNAIL S PACE RUNNING CLUB

SNAIL TALES A SNAIL S PACE RUNNING CLUB A L L C H A P T E R N E W S L E T T E R Photo courtesy of www.everywherewithoutdelay.com JANUARY 2015 ISSUE Table of contents: 02-Offier Introductions 05-Club Financials