SNAIL TRACKS A SNAIL S PACE RUNNING CLUB

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1 MAY 2011 Newsletter Table of contents: P01-Meeting Notes P02-Incentive Award P03-Ekiden XX P05-Boston Dream P07-Races & Places P09-Race Results P10-To Stretch P11-Treasury P12-Club Races & Runs 2011 club officers: President: Rick Noer Vice President: Paul Shanley Treasurer: Robert Mignosa Social Chair: Sandy Draper Newsletter Editor: Monet De Jesus Club Liaison: Bob Morris 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 President Rick Noer began the meeting at 7:15 P.M. All the officers were present. Laura Denevan who ran with the group for the first time before the meeting introduced herself. She has been on the Meetup site for a while watching the group and finally decided to come out. She also has been curious about the club as she sees the club canopy in most races she has ran. Vice President Paul Shanley announced that the next club race is the Laguna Hills Memorial Day Half Marathon and 5K on May 30. It will be followed by an annual Memorial Day pool party hosted by Faith and Bob Morris. Please RSVP via to receive the address to the pool party. Bring a side dish to share and your preferred beverage. For the month of June, the club race will be the Downtown Anaheim 5K on June 11. Registration fee will increase by June 1st for the July club race, 4th of July 5K Huntington Beach. Please remember to register ASAP. Luigi Guereca and Monet De Jesus volunteered to bring the club canopy for this race. Both will receive Spirit points. New Business: Paul Shanley will be stepping down as Vice President of the club due to work conflict. Starting June, Monet De Jesus will be taking over the Vice President position and Frank Chen will be taking over as the Newsletter Editor. Rick reminded everyone to start thinking about possible nominees for 2012 officers as. Nomination process will begin as early as the end of summer. Both Rick Noer (President) and Sandy Draper (Social Chair) are termed out and can no longer take office next year. For the June meeting, chiropractor extraordinaire Dr. Pamela Galambos- Oliver, will be speaking at our Health Talk along with a couple of guests-- PASSION, PURPOSE, PERFORMANCE! Dr. G as she is fondly known was a former president of the Fountain Valley Chapter and a member of the racing team. The meeting was adjourned at 7:47 PM. The next meeting will be on June 8 at 7:00 PM following the Fun Run which will promptly start at 6:15 PM. For informational use only. Not for sales or marketing.

Snail's Pace Spirit Incentive Award For this month, Monet De Jesus is the recipient with 160 points. However, Dave Parsel has the highest points with 190.

2 Snail's Pace Spirit Incentive Award For this month, Monet De Jesus is the recipient with 160 points. However, Dave Parsel has the highest points with 190. 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 Prior to each monthly meeting, the previous month s points will be tabulated and high scorer will receive at least a $20 ASP Store gift certificate and will be ineligible for 3 consecutive months for this certificate. At the end of the year the overall winner will be awarded with a $100 ASP Store gift certificate, a Free Membership Renewal and a Free Entry to any Club 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 you Board of Directors for clarification. 2

3 Ekiden XX From the Middle of the Pack by Bob Norton EKIDEN XX: Rule # 1: HAVE FUN! We did. Most participants ever with 66. (Previous record: 40). Thanks go to Robert M. for bringing 28 Team Challengers, and for furnishing most of the awards and other stuff from the Snail's Pace Store, to DaveKuntz for tipping me off about the Relay for Life, and for keeping the AREC members updated, and to Bob Morris for whatever he did to get a bunch of the Laguna Hills chapter here. Monet De Jesus did her best to disseminate all the changes I kept sending her regarding the new location, right up to the last minute. Thanks, Monet. THE RACE: Enrique Santoyo anchored his team of Nam Ngo, Derek Diener and Carson Miller to victory by moving his team from 5th to first with a 26:00 4-mile leg. Roger Mignosa's 23:24 4-mile run moved his team of Dave Kuntz, Bob Morris and Rendee Renderos from 8th to second. Third place went to the team of Frank Appice, Kim Welch, Tim Check and Danny Rosales as Danny moved them up from 7th with his 25:16 4 miler. It was one of our closest finishes, with Enrique only 27seconds ahead of Roger, with Danny another 46 seconds back. The coveted "Most Snail" award went to the team of Cathy Shargay, Vernon Pitsker, Kay Phy and Rocio Castrillan. We also had two walking teams from Team Challenge, who finishedtogether in 1:46:10. (They did 3 legs, instead of 4 legs). Team Challenge is to raise money for research to find a cure forcrohn's and Colitis disease. They were a great, enthusiastic group. HIGHLIGHTS: Only one for me: little (about 7 years old?) Tasmine Draper, in her first race, crossing the one-mile finish line in 10:16 to the cheers of the crowd. Is that FUN, or what? WHAT WAS HE DOING? For those who kept seeing Paul Shanley everywhere and wondered why, he was planning to run all 4 legs (10 miles) as a tempo run for the Rock & Roll Marathon in a couple of weeks. After running his "official" one-mile leg in 6:08, he continued on to the 2 and 3 mile legs. When he realized that his pace was too fast (well under 7:00), he made the smart decision to stop then and save something for R&R. MORE THANKS: To our timekeepers: Dick Green (our past president), Reed Pellet (from Team Challenge) and the third volunteer, whose name I failed to get. (Sorry about that). Also to Leisa Gac for directing runners on the tricky transition from the park onto Edwards Street and back. And, of course, a BIG THANKS to Bobby Porter, who volunteered to cometo the park early Saturday morning to help scope out all four new courses when I called him Friday night with the news that we could not use any of our old courses due to the Relay for Life taking over that section of the park. He has been there for every Ekiden, when he was in the country. (One year, he refused to fly back from China to help). Ekiden XXI?????? 3

4 Ekiden XX New Ekiden Mascot Desi leading the 1-mile start Here comes Tasmine First Place Team Most Snail Team Second Place Team Tasmine & Mom A good year for root beer Bobby likes it "Blazing Snails" 4

The Boston Marathon Dream by Bridget O Callaghan-Hay The dream of qualifying for completing the Boston Marathon has made my life interesting the last few years.

On opening day for Boston registration, I was at my laptop right at 6 AM. After an hour of trying, I successfully completed the registration process. I was going to Boston.

5 The Boston Marathon Dream by Bridget O Callaghan-Hay The dream of qualifying for completing the Boston Marathon has made my life interesting the last few years. On April 18 th 2011, I experienced one of those rare moments in life when dreams and reality became one as I crossed the Boston Marathon finish line. On opening day for Boston registration, I was at my laptop right at 6 AM. After an hour of trying, I successfully completed the registration process. I was going to Boston. I got a copy of the book 26 Miles to Boston by Michael Connelly which is a great tour guide of the course. The book goes through the course mile by mile describing the sights and sounds that the runner experiences and the historic events which occurred along the course. Did you know that in 1896 John Graham and Herbert Holton had initially mapped out the Boston marathon to travel the same route that Paul Revere had travelled in 1776? Five weeks before Boston, I injured my foot. My Doctor s diagnosis indicated a strained or torn posterior tibial tendon. He told me to stop running and to forget about running Boston. When I asked about walking the route, I got the same answer. Was the advice my doctor s scare tactics to get me to rest my foot or did I risk ripping the tendon and forever hanging up my running shoes? Walking was painful even using the elliptical hurt. I almost gave up on my dream of running Boston. Then the inner physicist in me took over. I reasoned that if the tendon is strained and I release all tension in any muscle impacting the area, then I fix the problem. My problem resolution included frequent deep tissue work with my therapist Lori. An added bonus of dealing with the pain of this treatment should condition my body to handle the pain I was going to have getting to the finish line at Boston. At the gym I worked harder on increasing my quad and upper body strength because stronger quads should increase the lift and lessen the required foot push off force and just in case I ended up crawling to the finish line the upper body strength would help. In addition, every chance I got, I kneaded the calf muscles with the stick, pummeled my quads with my fists and iced my foot frequently. Eventually, the pain lessened and I could now walk a few miles. Maybe, I could still get to the Boston finish line. Prior to the foot injury I had only completed one 20 mile run. With a five week break from running and taped feet (the way my doctor taped my feet I had no choice but to move slowly), Jon and I were headed to Boston. (continue on next page) 5

At the hotel Jon was able to track my progresses via the 5 k splits posted on the BAA web page, and stroll over to the course and meet me at the Heartbreak Hill area.

6 The Boston Marathon Dream (continued) We stayed at the Best Western on Commonwealth Avenue. It was a nice walk (~ 1mile) to the mile marker 22 and Heartbreak Hill, and with a Boston-T station next to the hotel the expo and bus loading area were a short ride. At the hotel Jon was able to track my progresses via the 5 k splits posted on the BAA web page, and stroll over to the course and meet me at the Heartbreak Hill area. We met many veteran Boston marathoners at the hotel. Had I not been injured, I would have joined them on a shakeout run to the course on Sunday. Monday morning I headed to Boston Commons to join the procession of thousands of runners heading towards the buses for transportation to the race start. Next stop the athlete s village on Hopkinson and the start line. Will I be able to make it back to Boston in time to get my medal? The course was lined with people celebrating the Patriot s Day holiday. As I ran the course, I felt I was in one long parade. Watching out for all the landmarks and historic locations mentioned in Connelly s book helped me focus on getting to the finish line one mile at a time. I was glad of the rolling hills as the flat sections irritated my foot. For several miles I ran alongside a war veteran with prosthesis on one leg. His effort and story inspired me and made me proud to be part of an event where courage and determination are just as important as athletic ability. Before long I entered Newton and conquered Heartbreak hill. Just past the mile 22 marker I saw Jon. I stopped and did something I ve not done before: took time out for some photos. I could see now see downtown Boston and placed a bet with Jon that I would get to the finish line before he would on the Boston green line. A nearby spectator s comment that his money was on me winning the bet kept me moving for the last 4 miles. Before long I went past the CITGO sign and Fenway park, and the 1 mile to go sign. I made the right turn onto Hereford Street, followed by a left turn onto Boylston Street and there was the finish line. As I moved toward the finish line, I realized that I was living one of my dreams: I was running the last few yards of the Boston Marathon. I crossed the finish line of my eighth marathon and sixth state marathon in 4 hours, fifty two minutes, 13 seconds, and finally got to hold my Boston medal. I also got to the finish line before Jon. I am happy to report that I am back running again. With more than 30,000 miles, (for comparison, the circumference of the earth at the equator is 24,901 miles) on my feet which according to my doctor do not have the design to run, the tendons in my feet are frayed. I tape my feet and carefully use whatever miles I have left on my feet. Next marathon trip and state is Missoula, Montana in July. I may use my Boston training program, one 20 mile run five weeks before the marathon followed by some restful weeks. It s the possibility of having a dream come true that makes life interesting - Beth Bingham 6

7 Races and Places with Snails Jennifer Monioz and Rick Noer Cache Creek 25 Mile Ride & Tie, 5/1/2011 Keng Phy OC 1/2 Marathon, 5/1/2011 Monet De Jesus OC Marathon, 5/1/2011 Luigi Guereca OC Marathon, 5/1/2011 7

8 Races and Places with Snails Rick Noer Cinco de Mayo 1/2 Marathon, 5/1/2011 David Rojas Cinco de Mayo 5K, 5/1/2011 Kim Rojas Cinco de Mayo 5K, 5/1/2011 8

Race Results Name Time Comments Cinco de Mayo Half Marathon and 5K 5.1.2011 Rick Noer 2:00:00 ½ Marathon - Pacer David Rojas 00:20:44 5K 1 st place AG Kim Rojas 00:24:34 5K 4 th place AG The O.C. Marathon and Half Marathon 5.

9 Race Results Name Time Comments Cinco de Mayo Half Marathon and 5K Rick Noer 2:00:00 ½ Marathon - Pacer David Rojas 00:20:44 5K 1 st place AG Kim Rojas 00:24:34 5K 4 th place AG The O.C. Marathon and Half Marathon Anthony Ramirez 1:37:30 ½ Marathon new P.R. Keng Phy 2:22:00 ½ Marathon Monet De Jesus 4:52:00 Marathon Luigi Guereca 4:56:00 Marathon avenged 2010 Alphonse Guereca 6:01:00 Marathon Boeing 5K Dave Parsel 00:17:45 Annual Huntington Beach 1 st Dave Parsel 00:18:03 Monthly Seal Beach 1 st Nam Ngo 00:21:02 Jon Steinberg 00:25:05 Andi Kang 00:27:55 Annual Huntington Beach 3 rd woman Andi Kang 00:28:00 Monthly Seal Beach 1 st woman Other Races James Faherty 3:30:57 Boston Marathon Ian Farrell 00:37:00 OC Chili Trail Race 2 nd AG, 1 5th OA Ian Farrell 2:28:00 Xterra Malibu Trail 22K 124 th OA Monet De Jesus 3:13:00 Xterra Malibu 22K brutal course but worth every pain Dave Parsel 00:17:33 Costa Mesa Community 5K 7 th OA, 1 st AG David Rojas 00:20:11 Run with Panthers 5K 4 th AG Laura Denevan 2:32:00 Diva Half Marathon Waikiki 1 st half and lived through it Jennifer Monioz 6:00:00 Cache Creek 25-mile Ride & Tide did with Rick; got hurt Rick Noer Cache Creek 25-mile Ride & Tide Jennifer was my partner Vernon Pitsker 5:52:00 LA Marathon Rain!!! Vernon Pitsker 5:58:00 Paris Marathon Lovely Vernon Pitsker 2:27:00 Wine Country Half Marathon much wine 9

10 To Stretch or not to Stretch? That really isn t the question?!?! by David Rojas There is an ongoing debate on the overall running community and even as local as not too far back in one of our monthly meetings. When should you stretch? Before or after running? Should it be static or dynamic? Should you use a foam roller instead? Etc? Many questions and at the end we all end up with just more question but not too many answers. Some will argue that you need to focus on elongating the muscles others talk about performance and how some stretching can improve it and others can actually hinder performance. What we will focus on here is that there are truly 2 different categories of stretches and each has its purpose for a runner. For many years runners like us have been doing static stretching primarily before we run. We used this to prepare to run and to avoid injuries. Static stretches have their place still today but when we do them is critical. When they should be done goes back to purpose. Everything we do as runners should have a good direct reason. We do long runs to build endurance, intervals to build speed, and tempos to build lactate threshold, etc. same with stretching we must do static stretching when they have a purpose. The main purpose of static stretching is to help elongate the muscles fibers. In turn elongating the muscles fibers protects us from injury and just as importantly reduces the resistance while running to make us more efficient runners. Injury protection increases as your flexibility because your muscles are able to have a greater range of motion so that in greater efforts they are not pulled incorrectly or they themselves do not track ligaments or joints incorrectly. The benefit to increasing your range of motion and reducing resistance is one that is often overlooked. Take for example your hamstrings. Runners are notorious for having tight hamstrings. In particular men suffer this issue. What occurs is that every step you take on a run your effort of your quads and calf muscles to propel you forward is being combated by not only wind, hill incline, and gravity but now also by the tightness or resistance of your tight hamstrings. While you may say that is minimal and it is guess what it adds up. In some cases up to 4-5% more effort than a person of equal ability with very loose hamstrings. It all boils down to running efficiency. You may have a great VO2 MAX but if you are battling muscles tightness every step along with bad form etc you will not be a very efficient runner. Now let s look at dynamic stretching. In some circles dynamic stretching is the new kid in town. First many thought it was just a funny new way to warm-up, but as time went on it has developed into the preferred method to warm-up and prepare muscles. Again it is crucial to look at purpose to understand when we should use dynamic stretching. Dynamic stretching is used to prepare muscles for exercise by not only increasing the range of motion but activating the muscles fibers that will be call on very shortly to conduct the workout or perform in the race. Some of you may say well why can t I just stretch like I always do. Well 2 reasons. Static stretching will not only NOT activate the fast twitch fibers for that race but also they will lower power output of those muscles by up to 6-7% for as much as 1 hour after you stretch. That is the last thing you want is to lose power right before a race or a critical workout. This is where dynamic stretching comes in. They will warm-up your muscles and activate the fast twitch fibers so they are ready to perform when you need them. For example you want to be explosive off the line in a race and then again up a hill or in the final stretch. Well if you only run very slowly to warm up you only activate you slow twitch fibers and when you need to call upon fast twitch fibers for burst of speed and/or power you legs will not response well or at least not to their potential. So the moral of the story is BOTH Static and Dynamic Stretching have a place in a runners life. You need to make sure you understand what each is for and when to use them. Static should be done thought out the day as a regular routine and right after completing a workout to elongate the muscles. Dynamic stretching should be done right before workouts and especially before races. To sum it up here is a sample routine for your next 5K race: 2 mile warm-up at easy pace Dynamic Stretching for min meter striders 5K RACE 2 mile cool down Static Stretches for min Good Luck, stay flexible, and see you on the roads! 10

Treasury Report & Membership Update May 2011 Balance as of 4/13/11 $1,902.94 April dues +$240.00 S.P. Incentive Winner -$20.00 Club Meeting Food 5/11/11 -$155.41 Balance as of 5/11/11 $1,957.

11 Treasury Report & Membership Update May 2011 Balance as of 4/13/11 $1, April dues +$ S.P. Incentive Winner -$20.00 Club Meeting Food 5/11/11 -$ Balance as of 5/11/11 $1, The following membership expired in March: Dennis Alejo Diego Rocha Susan Schwartz James Wilson The following members paid their dues in April: Lee Anne Maki Tammy Nash Mike Barton Cam Mangeles Andi Kang Bonnie Lytle David Calvert The following memberships are due to be renewed in May: David Calvert Jose Cholula Tatiana Freitas Kristin Irvine Rick Noer Leisa Salvo-Gac Karen Simpson Diane & Gary Staal Joyce Wogan 11

12 Club Races & Runs F o u n t a i n V a l l e y L a g u n a H i l l s B r e a P a s a d e n a Chapter Sponsor ALL Races and Dates are tentative, and subject to revision. suggestions for additional Club Races to: Bob.Morris@aSnailsPace.net Date Race Location LH May 30 Laguna Hills Half Marathon & 5K Laguna Hills BR June 11 Northgate Downtown Anaheim 5K Anaheim FV July 4 Huntington Beach Surf City 5K Huntington Beach FV October Huntington Beach Distance Derby Huntington Beach PAS December The Tiger Run 5k/10k South Pasadena Tuesday Track Workouts with Coach Dave Fier 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 sharp or even earlier if you like. FC

SNAIL TRACKS A SNAIL S PACE RUNNING CLUB

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 2012 NEWSLETTER Table of contents: 01-Meeting Minutes 02-Spirit Awards 03-October Meeting 04-Oktober Mileagefest