SNAIL TRACKS A SNAIL S PACE RUNNING CLUB

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1 SNAIL TRACKS A SNAIL S PACE RUNNING CLUB F O U N T A I N V A L L E Y C H A P T E R SEPTEMBER 2014 NEWSLETTER Table of contents: 01-Meeting Minutes 02-Spirit Awards 03-USATF Update 04-Calf Pain 06-Races and Places 14-Snails Cup 15-Race Results 16-Treasury/Membership 17-Club Races/Runs 2014 club officers: President: Luigi Guereca themexicanluge@yahoo.com Vice President: Robert Sternberg rob_bob_ca@yahoo.com Treasurer: James Morner jamesmorner@gmail.com Social Chair: Casey Letcher cletcher@pbcenters.com Newsletter Editor: Frank Chen fightingfalcon@cox.net Meetup Guru: Bridget O Callaghan-Hay Bridget.OCallaghan@verizon.net Club Liaison: Bob Morris bob.morris@runasnailspace.com Photo courtesy of Monthly Meeting Minutes : Welcome new members/guests: Tiffany. Shane, Bishere & Omar.. Upcoming club races: Dove Dash 5K on 9/28, LB Marathon and Half on 10/12 (mark club affiliation), Surf City Distance Derby on 10/26 ($5 off with code: SC10), Dana Point Turkey Trot 5K10K on 11/28 (racing snail 14 caps), Tiger Run 5K/10K in Dec. Non-club races: Veterans Run in HB on 11/9 (Discount: Snails Pace), Here Comes Santa Run on 12/13 (Discount: ASNAILSPACE), Pomona Holiday Half Marathon on 12/14 (Discount: HHLovesASP). Tuesday Track Workout is back at OCC Track at 6:30pm. We Run SoCal Store Run at 9am on 9/20 at FV Store for 2 mile run. Elite runner Nick Symmons will be book signing and speaking from 8am-11am at Snail s tent at Surf City Derby on 10/26. New Ombre Shoe Collection at FV Store. November Club Officer Election: Bob Morris will bring sign-up sheets for anyone interested. Spirit Pin recipient is Kenneth Bartholomew. Volunteer needed to return club canopy from LB Marathon back to FV Store. Next monthly club meeting: 10/8/14, 7:00pm (after 6:15pm fun run) For informational use only. Not for sales or marketing.

2 Snail's Pace Spirit Awards This month s recipient is TBD Every club member can win and there is a new winner every month and year-long. Just go to the web site and register. Snail's Pace Spirit Incentive Program To Participate: You must be a current member of Snail s Pace Running Club and have your dues up to date. Regular club members, Racing Team members and Running Academy Graduates are all eligible to participate and win prizes. Login to and create an account and make sure you are located in your Chapter file (Fountain Valley) and the month you need to post your points. Points are accumulated on a monthly basis and all Chapter events should be posted to the month you participated in them. If you forget to enter your points for a particular month you may go back and enter them, but remember Spirit Points are tabulated on a monthly basis at the end of each month. This addition would only be counted for annual points. How to receive points: Showing up at a regularly scheduled club run 10 points Attending the monthly club meeting 20 points Participating in the monthly club race 20 points Additional Points for wearing the Club Uniform at races 10 points Carpooling to races with other participants (two or more people)-10 points Writing a newsletter article (and having it published) 20 points Hosting a club social event 30 points Attending a club social event 10 points Recruiting new members 10 points Volunteering at a local race 10 points Points are awarded for the activities listed above. Prior to each monthly meeting, the previous month s points will be tabulated and the high scorer will receive a $20.00 ASP gift certificate. You can only win the monthly award once a year thus allowing all a chance at winning. How ever your points are added up and at the end of the year those with the most pints will get more chances at the grand prize drawing of a $ ASP gift certificate, a free membership renewal to the running club, and a free entry to any cub race (limits Apply) of their choice for the next year. All points should be entered no later than the 1st of each month to give the Social Chair time to calculate the winner. If you have any questions, please see your Board of Directors for clarification. 2

3 by Bob Morris 2014 USATF So Cal Grand Prix Series Update A Snail s Pace Running Club currently has four of it s members in the top ten of the Grand Prix individual standings, AND we are holding down second place in the team/run club standings. Individual Standings 1 Salazar Gilbert Kurrle Kathleen Hodgson Linda Vara Jose Chavez Roberto Miske Bekki Leetch Kirsten Williams Craig Salazar Lucy Withers Dave 4422 Team Standing 1 Cal Coast Track Club Equalizers Track Club A Snail's Pace Running Club Track Club L.A The Janes Elite Racing So Cal Track Club Club Ed Running Team Runners High Gritty City Track Club ARC Run Club 6243 Here are the remaining 2014 So Cal USATF Grand Prix races you can contribute points towards our team standing if you join USATF: 10/12/14: SCA Grand Prix - Long Beach Marathon 10/19/14: SCA 5K Championships - Santa Monica /02/14: SCA Grand Prix - Dino Dash 5K / 10K 12/14/14: SCA Half Marathon Championships - Holiday Half Marathon To join A Snail s Pace USATF team, go to: and select A Snail s Pace, Team #0403, as your Club affiliation. You don t have to be fast to score points for the team. Just participate and run! 3

4 Calf Pain by Dr. Tabassum Ali, DC, ART, CCCN Pain found deep in the calf area can be a symptom of a soleus strain. Anatomically the soleus is found in the posterior calf, starting just below the knee and traveling down behind the gastrocnemius muscle and the Achilles tendon and then crossing over at the ankle. Due to the deep location of the soleus muscle, it can often be misdiagnosed with a gastrocnemius strain. The main function of the soleus is dorsiflexion of the ankle. Those who have difficulty running can possibly have a restricted joint in the lower extremity, but a majority is due to poor biomechanics from a previous overuse injury of the soft tissue. Although the gastrocnemius is the first muscle susceptible to a strain within the calf muscles, a soleus strain is also as common. Calf strains are usually caused by sudden, quick movements applying too much pressure to the muscle. Runners are known to have this injury sometimes because of running uphill frequently, or from a lack of stretching pre and post workout. Other repetitive stress injuries of the soleus can be from wearing high heels for extended periods of time, keeping the calf muscles in a shortened state, or a sudden increase in the intensity or number of training sessions. Symptoms of soleus tear: Pain ranging from slight to severe Burning sensation from severe pain Swelling of the calf Bruising of the muscle Restricted motion When observing the ankle for motion, the patient may experience pain through the ranges of motion, which is a good indicator that there is some sort of restriction in the soft tissue or in the joint. To fully diagnose a tear and the degree, imaging is necessary. The first source of imaging is X- ray, however it will not be able to show any soft tissue damage but it will help rule out other conditions. An x-ray will tell you if there is any joint degeneration, impingement from an osseous structure, or arthritis in the joint. If a tear is concluded, scar tissue will be built up in the muscle, and prevent full range of motion in addition to pain upon exertion. Possible treatments for a soleus strain: RICE (rest, ice, compress, elevate) Surgery based on the severity of the tear to reattach the muscle tendon Steroid injections Non-Steroidal Anti-Inflammatory medications Addressing the scar tissue formation Stretching Rehabilitative strengthening exercises 4

5 Calf Pain Addressing the scar tissue and rehabilitation of the calf is very important. Skipping out on stretching can lead to further advanced conditions. A misconception that many runners have is, a tight muscle indicates a strong muscle- this is incorrect! Although a tight muscle can be strong, it is more common that the muscle is weak and spasming in hopes of remaining stable, but probably on the verge of an injury. Warm up of the calf muscles is important before beginning any strengthening protocol and can be done with stretching. An example of a calf stretch would be placing the ball of your foot on a stair step and allowing the heel to drop below the step level to create a stretch on the posterior calf. Exercises to strengthen the muscles associated with soleus strain: Eccentric exercises- calf raises Proprioceptive one legged stance Approximately 6-8 weeks of treatment will be needed, depending on the severity of the injury, to decrease the pain and strengthen the muscles. In summary, to address soleus strain: Address the scar tissue in primary involved muscle, and any associated muscle Warm up and stretch the calf muscles Strengthen and condition the calf to prevent future injury (sport specific functional training) For questions about this condition, or your symptoms please contact Dr. Ali at tab@p2sportscare.com Works Cited Dixon, J. Bryan. "Abstract." National Center for Biotechnology Information. U.S. National Library of Medicine, 23 May Web. 08 Apr < Calf Anatomy. Digital image. N.p., n.d. Web. 08 Apr < "Gastrocnemius/soleus Strain - Lower Leg Injuries." Sports Medicine Information. Sports Medicine, Web. 08 Apr < Hauschildt, Mitch. "Ankle Dorsiflexion." Ankle Dorsiflexion. Maximum Training Solutions, Web. 08 Apr < 5

6 Races and Places with Snails Fun Run Wednesdays, 9/10/14 6

7 Races and Places with Snails Monthly Club Meeting FV, 9/10/14 7

8 Races and Places with Snails Monthly Club Meeting FV, 9/10/14 8

9 Races and Places with Snails Monthly Club Meeting FV, 9/10/14 9

10 Races and Places with Snails Monthly Club Meeting FV, 9/10/14 10

11 Races and Places with Snails Monthly Club Meeting FV, 9/10/14 11

12 Races and Places with Snails Monthly Club Meeting FV, 9/10/14 12

13 Races and Places with Snails Monthly Club Meeting FV, 9/10/14 13

14 Snails Cup Series For the complete listing, go to ASPRC FV Meetup site: Club Members Chapter Total Races Total Points Kristine Miller MV Gloria Rendon-Thomas MV Faith Morris MV Teri Magnuson MV Pat Herr MV Than Duong MV Grace Innis MV Tanya Mansel MV Amy Katz MV Sheri Corlett MV Marc Owen MV Dawn Vonderheide BR Greg Beck MV Tom Frost MV David Wilder BR Fernando Gonzales MV Craig Innis MV Sue Sternberg FV Robert Sternberg FV Gabby Castro MV Elite Chapter Total Races Total Points Miguel Magana MO Mark Donaldson MV Erik Tavera MV Luis Palacios MV David Schiller FV Enrique Santoyo FV Karine Parry MV Kevin Broady BR Roberto Chavez MO Heather Huggins MO Staff Chapter Total Races Total Points Arcy Gamez BR Bob Norton FV Robert Mignosa FV Mike Schwartz MV Liz Sponagle MV Victoria Knight BR Mike Flowers MO Armando Acuna BR Mike Powers MV Dawn Ferreira MV

15 Race Results Name Time Comments Kristin Morris - R n R Dublin Half Marathon Kristin Morris - Ventura Half Marathon Kristin Morris - Simi Valley Half Marathon Robert Mignosa 2:22:00 Disney Half Marathon Bridget O Callaghan-Hay - Roswell NM Marathon hot, hot, world s smallest marathon Guy Morioka 1:49:00 OC Half Marathon Guy Morioka 2:30:00 Great Wall of China Half Marathon Guy Morioka 0:28:00 Surf City 5K Roseanna Uman 1:25:00 Disney 10K Roseanna Uman 3:16:00 Dumbo Double Dare Half Marathon Bob Morris 0:05:34 SoCal USATF Road Mile 1 st in Age Group 15

16 Treasury Report & Membership Update As of 8/31/14 Balance as of 8/1/14 $2, S.P. Incentive Winner - $10.00 Club Meeting Food for 8/13/14 - $ Membership Dues Collected + $ Balance as of 8/31/14 $2, Thanks to the following members paid their dues in August: Katherine Van Bridgette Guerra Heather Weider Chyrs Chyrs Christi Hays Teresa Garza Thomas Nguyen Glenda Maldonado Martin Schoendienst The following memberships have expired: Alexis Camarillo Rob Ordona Gina Pringle Jon Steinberg Manny Vizinho The following memberships are due to be renewed in September: Anh Case Tamara Hopkins Ed West Total active members: 91 16

17 Club Races & Runs 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 SEPTEMBER 28 Dove Dash 5k/10K Dove Canyon FV OCTOBER 12 Long Beach Marathon/Half/5k Long Beach FV OCTOBER 27 Surf City Beach Derby 10 mi./10k Huntington Beach MV NOVEMBER 27 Dana Point Turkey Trot 5k/10k Dana Point MO DECEMBER 6 The Tiger Run 5k/10k South Pasadena Tuesday Speed/Track Workout Orange Coast College Track & Field 2701 Fairview Rd., Costa Mesa, CA Warm up may start ~6:00 PM, ready to run between your current Marathon to 5K race 6:30 PM. Every Tuesday night: intervals, tempo runs, hills, depending on season. Always fun, sometimes breath taking, lung aching, legs shaking, yet always fun, fun, fun! Wednesday Night Fun Runs Meet at the Round Table Pizza Parking Lot (Euclid / Warner) Warner Ave., Fountain Valley, CA Fun Run: 4 miles, less or further. Run 6:15 PM sharp or even earlier if you like. Sunday Morning Beach Runs Meet at the Edison Community Center Magnolia St., Huntington Beach, CA AM. Fun Run: 10 miles FC