SNAIL TALES A SNAIL S PACE RUNNING CLUB

Transcription

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 Jimmy Jimenez, Lindsay Koeppen, and Brad Vargyas stand triumphantly after 26.2 sweltering miles in the Los Angeles Marathon, held on March 15th MARCH 2015 ISSUE Table of contents: 02-Pub Runs 03- Fresh Foam 04-Staff Spotlight To our club members, We encourage you to submit articles and or photos (decent quality resolution) of your recent running adventures or events for the newsletter. If you have any material to share that is inspirational, scenic, unique, fun, or just worth mentioning, please send them to your respective chapter s newsletter editor. 05-Brea 8K 09- Brea Chapter News 13-FV Chapter News 17- Club Financials 19-Membership Updates 19- Snails Cup Thank you, Bradley Vargyas Brea Newsletter Editor 20-USTAF Flyer 21- Gala Pictorial 22- Club Race Schedule 23- Gala Video Link For informational use only. Not for sales or marketing.

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3 New Balance FreshFoam is here! Check out the Boracay and Zante at all A Snail s Pace stores.

4 Staff Spotlight Bill Prom Mission Viejo assistant manager Where are you from originally and when did you move to So Cal? I was born in Dayton, OH and grew up in New Berlin, WI. I moved to So Cal in What got you started on running, when, where, etc.? My dad forced me to join middle school XC against my will in What has been your favorite race and why? 2011 Air Force HALF Marathon. It was my hardest win. What is the coolest place you have gone for a run? The Naval Academy Cross Country course has always been one of my favorite places to run. The course has a long history of great runners competing there. What are you training for now and how is it going? Carlsbad 5000 is my closest race. Do you have any races that interest you? I don t have much interest in ultra marathons, but an old teammate of mine might convince me to do the Comrades Marathon (56.1 miles) in South Africa. What are your current running goals? I am trying to meet the B standard qualification for the Olympic Trials in the marathon. What is your best running tip? Hill repeats are a great workout to promote good form, strength, and speed with a very low chance of injury. Why do you run? Sometimes, I think it s because I don t know what else to do. If I don t, I ll get restless and cranky, and my wife will make me go run. 4

5 Brea 8k / USATF Masters National 8k Championships Congratulations to the 73 Club members who participated in the USATF Masters National 8k Championships held at the Brea 8k on February 22 nd. This race was held an hour before the 8am Brea 8k Classic over the same course. Runners came from as far away as New York, Georgia and Michigan to participate in this National Championships. You had to be at least 40 years old and also a member of USATF. A Snail s Pace was well represented with eleven person age group teams participating, five of which made it to the podium. Special kudos go out to Rosalva Bonilla, Debra Okano and Sherri Ellerby for winning the Women s Team age group, and Norma Thomas, Pat Herr and Dorothy Strand taking top honors in the Women s Team age group. Next year is the final year Brea hosts this National Championships. This is your last chance to take part in this National competition. And an added perk for doing this 7am race is beating the crowds to the food court after you finish. By the way, there is a terrific write up on this race by blogger Paul Carlin, The Running Professor you should check out at: Many of our Snail s Pace members are mentioned. Winning 70+ team members Norma, Pat and Dorothy.

6 Heather Huggins from the Women s 40+ team. Sherri Ellerby and Debra Okano from the winning 50+ team Guy Morioka Amy Katz Fred Pollard Todd Horton and Kevin Broady

7 Ben Coyle and Mark Donaldson Brad Wobig Julie Ertel and Chris Jaggers Mike Connors and Gilbert Salazar Alison Horton Dawn Hoyt and Lucy Salazar

8 Steven Owen Cathi Guiney Jose Vara, Steven Owen & Pat Copps Victoria Knight Norma Thomas

9 Brea Chapter News Monthly Meeting Notes (January 14, 2015) Welcome to new members/guests: Jana (training for So Cal Ragnar) Upcoming club races: Newport Mesa Spirit Run, Carlsbad, LA Marathon The winner for the Spirit Points for February was Gilbert. The Good Form Running Clinic is starting up soon. The firs pub run will take place on March 24th. Jana brought up the 2015 Miles in Register at the link. Brad has finished the Snail s Pace Gala Video and posted it online. See it at the link. 9

10 Brea Chapter News Race Results (taken on February 24, 2015) Name Time Comments Brea 8K Keven Williams 32:02 eh Darlene Diaz 1:09 Barrett Jackson 36:32 Jose Figueroa 33:45 I was sick- stomach flu Katie Taylot 41:00 Not bad :) Robin Freena 46:02 Cyrus Olamai 44:00 David Wilder 43:01 Jimmy Andres 39:57 Gilbert Salazar 29:14 Lucy Salazar 41:53 Ana Bergner 53:50 Ingrid Creel 103:20 Ingrid always beats in her wheel chair Olivia Taylor 45:14 :) Michael Diaz 35:56 Surf City Half Madelena Zampaulo 1:54 I was sick :( Catherine Pearson 1:57 Kristin Guth 2:17 Michael Diaz 1:45:18 Jimmy Andres 1:49:36 Pacer for 1:50 Other races Armando Alvarez 5:03 Ridge Crrest 50K Katie Taylor 3:00 Winter trail run series 21K 10

11 What an exciting experience the 2015 Surf City Marathon was for me this year! It wasn t because I ran my best time, or even that I won any award, but because I had the chance to participate as a member of the Snail s Pace Team that seemed to dominate the sea of runners running that day. It was reminiscent of the memories I have from when I joined my first running club back in 1992 the Gardena Reebok Runners. Running as a member of such a large group (both then and now) gave me such confidence to compete and do my best. I was not a lonely runner in a multitude of runners lost that morning, but I was made stronger by my affiliation to a group that covered members of the elite corral, volunteer pacers, race volunteers, and runners of varied speeds and ability. All of us were sharing the goal of participating and completing the race event in one way or another. The Surf City Marathon used to be called the Pacific Shoreline Marathon back when I began my participation in the event in I had missed the first year or two of the event, but decided to give the half marathon a try in 1998 because of its flat, fast profile. The participants probably reached a total of 3000 in all events, but it was no less competitive than this year. I ran my then personal best in half marathon of 1:10:14, only managing to place third. The course really felt good, very much like running a time trial on the track. There was not much to see as the scenery didn t change dramatically from start to finish, but you could get into a rhythm and run a steady pace. That s what I enjoyed. I returned in 1999 determined to see if I could improve my marathon time from 1998 (I ran 3 marathons in 1998 LA 2:39, Palos Verdes 2:38, and Chicago 2:51). It rained hard in Huntington Beach in There were giant puddles and visibility was limited to maybe a quarter mile for half of the marathon event. But I remember feeling strong running the course the previous year, and again I was in good shape, so I ran aggressively with the leaders from the start. I broke away from the field after four miles and I ran scared the rest of the way, thinking that someone from the large chase pack would catch me, but I managed to hold on just long enough to win in 2:27:26 by a mere 8 seconds over second place. I shared the day with my mom and little nephew. It was exciting to walk the expo and await the awards but after that, it was back to the car and back to the training most of which was solitary and without buzz of race day. I would return to Huntington Beach another six times (8 consecutive years) with varied but accomplished results: 2000 overall winner in 2:33:: th place in 3:12 (after leading for 17 miles) 2002 overall winner in 2:37: DNF due to leg injury but I had to at least attempt the start and pulled out in a half mile th overall in 2:52:41 started working th overall in 2:53:41 working full time I took a 5 year break from racing in Huntington Beach. I participated in triathlons during that time and 50K s in 2008, but my focus shifted to having to work full time. I had also not represented any running club since Running and racing changed during this intermission and I had to rediscover what the sport meant to me and what I hoped to get out of it. Also during this break, the event name changed to the current Surf City Marathon and participation increased. In 2010, I had started running with more confidence doing many shorter distance races. I won four races that year (30K, 10K, 10K, 5K) and I was feeling like I could give the marathon another round. I discovered that entering marathons was different. Gone were days that an elite runner could wait until two weeks before the event to ask for entry. I was compelled to commit by November in order to secure a spot. Things went well up until the week and a half before when I got food poisoning. I was really bummed and thought about not showing up. I took several days off from training. Three days before the event, I decided to just go to the expo, pick up my bib and socialize at the expo and then just show up race morning, see who was there, and run the best I could and have fun. Race morning came and I warmed up feeling relaxed. I enter the elite corral a handful of minutes before the start, and to my surprise I was the

12 only one in it! I looked at the runners lined up immediately behind and more than a few looked like they could be serious challengers for the win, but I wondered why I was the only elite in the corral. I began to think then that I had a chance to win it, that is when I felt a little nervous. With my then finance Lucy at hand and having put the pressure of winning out of my mind all week, I felt carefree to run boldly and see who would challenge the pace I set. I was accompanied throughout the race by cyclist race volunteers. I can say I never felt alone the entire race. I pushed a steady pace for 21 miles, with my nearest competitive stalking me throughout by 2 minutes until that point. As we hit the last turnaround fatigue began to set in, but also an excitement that the race was mine to relinquish. With my entourage leading the way, seeing Lucy at various points along the course giving me encouragement, I held on to a fading effort. I won my fourth marathon title in 2:35:02 by a margin of 10 minutes. After the event, Lucy and I walked around and talked with many runners we knew. I even met up with a newly established triathlon club from Long Beach called the Tribe, which I trained with while I was able. I had transformed my racing experience from just showing up and leaving to include hanging out, socializing and sharing the day with friends. It made the day feel more complete and the memories of that experience seem more real and long lasting. A year later, I moved to La Habra, and joined up with Snail s Pace. Since then, I have been enjoying the experience of running without necessarily training. I do not have to maintain a weekly mileage, or do key workouts, or log my workouts in a journal so methodically, or put forth the daily effort which makes running laborious. Joining the Snail s Team and even the Race Team had given me the opportunity to expand my running and racing in a new direction, and to represent a great group of athletes of all abilities. I do still look forward to racing and winning, but not with the do or die mentality as before. There was now time to look around and enjoy the scenery. Skipping ahead three years to 2015, I entered the half marathon. Not in the shape that I would like to be, but in the company of my wife and friends, and as part of the Snail s Pace Brea Team. The weather was good and the expo was fun the previous day. Lots of Snail s Pace volunteers and workers were there to talk with and enjoy the fabulous sunny beach weather. The race was a brief moment of fatigue as my eyes kept a lookout for club members and the other elites battling it out. I enjoyed the music along the way, and viewing the sea of marathoners and half marathoners of which I was now a part. The different roads and turns along the way that I knew well were something to ponder, as I ran by because it was not just about hitting mile markers, one after another. I finished in 1:26 and satisfied that I did finish. I got a great tech shirt, a cute medal and, of course my spirit points for the event. I enjoyed the post- - race expo, the beer garden, the team tent, all with friends and loved ones and it was a great day (even with the two mile walk back to the car).

13 Fountain Valley Chapter News Upcoming Events April 1.Club Race: 21st Santa Anita Derby Sk, April Anita Park, Arcadia. Wave starts at Sam for 7 min/mi and under, every 2 minutes thereafter May Club Race: OC Marathon, HM and SK, May 3 Point to point race for Marathon (5:30a) and HM (6:15a) that starts at Newport Center adjacent to Fashion Island) and ends at the OC Fair. 5K Run/Walk will be at the OC Fairgrounds, 7:00am. ASPRC paces this event. Please select A Snail's Pace as your Running Club affiliation when you register. Chapter Event: Ekiden will be on May 17 at Huntington Beach Central Park. More details to come 3.Club Race: Laguna Hills Half Marathon & Sk & lok, May 25, 7am race start at the Laguna Hills Mall. Point to point course for the HM that finishes at Laguna Hills Community Center. Participants must park at the starting line. In addition to the Wednesday runs, we also have the Tuesday Track workouts at OCC Track & Field (Fairview & Monitor Way), use the meters for parking. Workout starts at 6:30, please get there earlier and do your own warm-up around the track. Sunday run: 10 Miler Park to (from Edison Park) lead by ASP Running Academy Sunday run: Cameo Shore Fun (4-16 miles, beach, hills, trails) lead by Dave Parsel and Pat Copps Sunday run: Back Bay Upper Newport Bay (across Muth Interpretative Center) 9am lead by Guy Morioka, 10-mile loop or do an out and back for your desired distance. Keep an eye out for new Saturday runs that will be added on Meetup. All Chapter Newsletter was released in January. Shout out to our very own Frank Chen for putting the first one together. If you'd like submit an article or photos, please send them to Frank Announcements and Adjournment Wednesday Runs- shout out to members who have become regular faces for our Wednesday fun runs (Jenny, Liz, Luis, Bob Nash, Rick, Kristin, Irish Mike and Sandra) and our treasurer Robert Mignosa and Social Chair Sue Sternberg. o What can we do to improve? o What will make you come? 13

14 Fountain Valley Chapter News Race Results (taken on February 11, 2015) Name Time Comments Surf City Half Juan Dunoh Stirling Bowles Kristin Morris Faster than last year :) Bob Norton 2:41:55 4 seconds faster than 2014 Pam Belass 2:35 Luis Gasca 2:07 Rob Sternberg 1:54:23 Great race with the Snails! Richard Green 2:10 Dave Bieda 5:20 FULL Sue Sternberg 2:25 Pacer Roseanna Uman 7:18 FULL- 1st Full Marathon Sandy Draper 4:29:25 FULL- 4:30 pacer Jenny Warren 2:47 PR Monet DeJesus 2:18 2:15 Robert Mignosh 2:43 Pacer FV Fit Body Bootcamp Juan Dunoh 1st Team Overall Stirling Bowles 1st Team Overall Bob Nash 22:50 3rd Place 40+ Division 14

15 A hip labral tear is one of the most commonly over looked injuries of the hip. The hip joint is a ball and socket joint, and anatomically the hip labrum is located within the hip joint, acetabulum, shaped as small triangular fibrouscartilage. The labrum is heavily innervated, which is why a hip labral tear can be quiet painful. The anterior and superior aspects of the labrum are thought to be the most innervated portions. Most of the labrum is composed of thick, type I collagen fiber bundles arranged parallel to the acetabular rim. Due to the deep location of the labrum and the heavy fibers surrounding the joint, it is difficult to diagnose and symptoms can proceed for a long period of time before accurately treated. The main function of the hip labrum is to provide cushion for the hip joint, shock absorption from heavy impacts, and provide stability. The labrum is primarily affected due to overuse injuries in which rotation of the hips are overexerted, commonly found in golfers and baseball players. Other causes of a hip labrum tear can be degeneration of the hip joint, hip joint hypermobility/laxity, hip dysplasia, and impingement of the socket. Symptoms of a hip labral tear: - Pain in the anterior hip and groin region, and buttocks occasionally - Locking or clicking of the hip joint with movement - Stiffness of the joint - Restricted motion When observing the hip joint for motion, the patient may experience pain with hip flexion and rotation, 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 will help rule out other osseous conditions such as joint degeneration, or impingement from an osseous structure. MRI is another option for imaging and will tell you if there is any soft tissue damage that may be causing the symptoms. The best choice for imaging if a hip labrum tear is suspected is arthroscopy. If a tear is concluded, scar tissue will be formed along the surrounding joint soft tissue, and prevent full range of motion in addition to pain upon exertion. Possible treatments for a hip labrum tear: - Rest and ice the hip joint - Surgery based on the severity of the tear to repair or trim the labrum - Steroid injections - Non-Steroidal Anti-Inflammatory medications - Addressing the scar tissue formation - Stretching - Rehabilitative strengthening exercises Addressing the scar tissue and rehabilitation of the hip joint is very important. Skipping out on stretching can lead to further advanced conditions; examples of a good hip flexor stretch is the glute bridge and the couch stretch.

16 Strengthening the muscles associated with a hip labrum tear (glute medius, glute minimus, gamellus, piriformis) and core strength and stability is the key phase of hip rehabilitation, especially if caused by overuse. Approximately 8-10 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 a hip labrum tear: - - Address the associated scar tissue of the hip joint - - Warm up and stretch the hip flexor muscles - - Strengthen and condition the hip muscles and core to prevent future injury (sport specific functional training) Check our website for more information at or Dr. Ali doctabali@gmail.com Works Cited Groh, Megan M., and Joseph Herrera. "Abstract." National Center for Biotechnology Information. U.S. National Library of Medicine, 07 Apr Web. 19 Apr < "Labral Tears." Hip, Labral Tear Hip Surgery. University of California, San Diego, Web. 19 Apr < "Labral Tears." Duke Orthopaedics. Duke University Health System, Web. 19 Apr < treatments/ care-guides/labral-tears>.

17 Club Financials 2015 February ASPRC membership BR 115 FV 91 MO 21 MV 236 total 463 MeetUp membership BR 585 FV 493 MO 259 MV 707 total 2044 Treasury Report BR $1, FV $2, MO $2, MV $4,

18 Membership Updates EXPIRED AS OF 1/31/15 BERI AJAY RUNBR (02/15) ARNOLD BOB & CATHERINE RUNBR (02/15)FAM CHAVEZ ELI RUNBR (2/15) GRAY LEON RUNBR (2/15) LOPEZ STEVEN RUNBR (2/15) ORTEGA ADAN RUNBR (2/15) PEARSON CATHERINE RUNBR (2/15) REINERTSON COLEEN RUNBR (2/15) WOLFENSON CYNTHIA RUNBR (2/15) ARMSTRONG NATHAN RUNFV (02/15) CHEN FRANK RUNFV (02/15) DAVIS SUE RUNFV (02/15) FERRY GLENN RUNFV (02/15) FOWLER STEPHANIE RUNFV (02/15) ONG MIKE RUNFV (02/15) PARRA ANDY RUNFV (02/15) STARK CORDELIA RUNFV (02/15) PONTAC TOM RUNFV (02/15) FAM BLACKWELL LEE RUNFV (2/15) DYSON PATSY, DERYL, RUNFV (2/15) ERIC & EMIL SASAKI HIROMI RUNFV (2/15) TRAN TRACY RUNFV (2/15) COPE MELISSA RUNFV (STAFF) MBURU JANE- FRANCES RUNMV (01/15)FAM HIGLEY MICHELLE RUNMV (02/15) JAKOVICH VICTORIA RUNMV (02/15) KANTOR QUINN RUNMV (02/15) PARK BRIAN RUNMV (02/15) SATO ERICK RUNMV (02/15) WARREN JEANENE & ROSS RUNMV (02/15) WILSON DAVID RUNMV (02/15) SAMPAT VIPUL AND REENA RUNMV (02/15)FAM WITTE LIZ RUNMV (02/15)FAM ARRASIN DOUG RUNMV (2/15) BAPTISTE NATALIE RUNMV (2/15) CLEMENTS LAURA RUNMV (2/15) COOPER CAROL RUNMV (2/15) LEW CAROL RUNMV (2/15) MAURICIO ADRIAN RUNMV (2/15) NORTON SIMON RUNMV (2/15) STANOVICH PEGGY RUNMV (2/15) WESTON MARK RUNMV (2/15) CHAN ULY & CHONA RUNMV (2/15)FAM 18

19 Snail s Cup Series As of 3/23/15 Members Chapter Total Total Races Points Sheri Corlett MV Sue Sternberg FV Faith Morris MV Kristine Miller MV Keven Williams BR Tanya Mansell MV Pat Herr MV Gloria Rendon- Thomas MV Grace Innis MV Judy Sweet MV Amy Katz MV Monet De Jesus FV Ashley Macey MV Greg Beck MV Pamela Wusthof MV Selina Nordberg BR Tom Frost MV Lucy Salazar BR Bob Crowson MV Mike Bertram MV Staff Chapter Total Total Races Points Eric Mendoza SCP Bill Prom MV Bob Morris MV Mike Schwartz MV Steven Owen FV Marina White MV Andrea Ramierz BR Shawn Bell MV Armando Acuna BR Michael Flowers MO Jen Serna BR Katie Duncan MO Joy Weber BR Victoria Knight BR Steven Gibson MO Robert Mignosa FV Bob Norton FV Julie Herrick BR Cameron Beilstein MO Kelli Olsen MO Elite Chapter Total Total Races Points Philip Bachman MO Erik Tavera MV Pamela Galambos MV Beth Hibbard FV Miguel Magana MO Sherri Ellerby MV Heather Huggins MO Nick Mosey BR Roberto Chavez MO Alison Horton MV Ilona Kojalovica MO Gilbert Salazar BR James Stucker FV Karine Parry MV Paulino Tavera MV Jose Vara MO Kevin Broady BR Julie Ertel MV Jorge Jabaz FV Juan Ramirez MV

20 Join USATF and get 50% off your Snail s Pace Running Club uniform. To join our 2015 USATF team go to: Services/Individual Memberships/Membership Benefits.aspx and select A Snail s Pace Club #403 as your Club affiliation. Then come into any ASP store with your USTF number to get your Club uniform 50% discount. Additional benefits include: Discounts on Rosetta Stone products 10% discount in the USATF Online Store, including Nike Dri-FIT gear Subscription to Fast Forward magazine Access to exclusive members-only web content Sport accident insurance Special discounts and offers 20

21 2015 Chapter Gala

22 All photos courtesy of Skip Rogers. You can still order Gala picks at

23 Club Race Schedule Fountain Valley Mission Viejo Brea Monrovia Chapter Sponsor ALL Races and Dates are tentative, and subject to revision. suggestions for additional Club Races to: Date Race Location FV/MV MAY 3 Orange County Marathon/Half/5K OC MV MAY 25 City of Laguna Hills Half Marathon/5K Laguna Hills BR JUNE 13 Downtown Anaheim 5K Anaheim FV JULY 4 Surf City 4 th of July 5K Huntington Beach MO AUGUST 1 Pride of the Valley 5K Baldwin Park FV OCTOBER 12 Long Beach Marathon/Half/5K Long Beach FV OCTOBER 26 Surf City Beach Derby 10 mi./10k Huntington Beach BR NOVEMBER 1 Dino Dash 5K/10K Tustin MV NOVEMBER 26 Dana Point Turkey Trot 5k/10K Dana Point MO DECEMBER 14 Holiday Half Marathon/5K Pomona Look for the Black 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 canopy. 23

24 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 Brea Snail Catherine Pearson looks strong at Mile 8 in the Los Angeles Marathon on March 15, Make sure to check out the Gala Video by clicking the link!