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

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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 AUGUST 2014 NEWSLETTER Table of contents: 01-Meeting Minutes 02-Spirit Awards 03-Transportation Night 04-Runners Knee Pain 07-San Francisco Marathon 11-Races and Places 15-Snails Cup 16-Race Results 17-Treasury/Membership 18-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 Monthly Meeting Minutes : Welcome new members/guests: JF and welcome back Aaron Morioka. Upcoming club races Dove Dash 5K on 9/28 (10% discount with code: SNAIL), LB Marathon and Half on 10/12. Select ASPRC for club affiliation during registration when applicable. Dana Point Turkey Trot 5K10K on 11/28, Tiger Run 5K/10K in Dec. Pub Run meet at FV store on rocky mountain high Owl Creek Road. Snowmass Village, CO. Photo courtesy of portfolio.frontlineimage.com Bob Morris mentioned the USATF El Toro Road Mile on August 31. He encouraged everyone to consider joining the USATF. It costs $30 per year and membership is by calendar year, meaning a new year starts Jan 1st. Luigi went over a variety of contests sponsored by Runners World, including voting for Monet DeJesus to be a cover girl and Snailspace as a favorite running store. Also, Competitor.com has a contest for favorite running store. Luigi reminded everyone that elections will some come up so everyone should consider being an officer. Dave Fier announced two community events he will be providing the timing for. The first is on September 6 in Santa Ana called the Vibrant 5K. It is free. The second event is a youth track meet on September 14 that includes a 5K for the adults in Yorba Linda for $14. Next monthly club meeting: 9/10/14, 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 Kristin Morris 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 LATC s Transportation Night! Robert Mignosa has tickets for sale to a private party at Knott's Berry Farm. Private Party = No Lines! Benefits the LA Transportation Club Charities Tickets ($35 each) will be sold at the upcoming club meetings or at New Balance Store. Call Robert for more information. Work (New Balance South Coast Plaza): Cell:

4 Runners Knee Pain by Dr. Tabassum Ali, DC, ART, CCCN Pain found deep in the knee can be a symptom of chondromalacia patella, also known as patellofemoral pain syndrome (PFPS). The meaning of chondromalacia is literally chondrocartilage and malacia- weakening. Anatomically the patella, more commonly known as the kneecap, is found in front of the femur and above the tibia. Due to the superficial location of the patella, it can often be involved in fractures and is at greater risk of injury in any high impact sporting event or trauma. Cartilage is found on the posterior surface of the patella, responsible for the smooth motions of the knee. The main function of the patella is to protect the knee and provide a frictionless flexion and extension of the knee. Chondromalacia patella is the most common problem seen in a sports medicine office, and affects 30% of athletes in some sports. Those who have difficulty running can possibly have a restricted joint in the lower extremity, but could also have poor biomechanics from a previous overuse injury of the cartilage. Any repetitive motion such as: Climbing stairs Running up hills Squats or kneeling Sitting for an extensive time with knees bent can cause irritation of the cartilage and excessive wear and tear of the joint. Other causes of a dull achy pain under the kneecap or around the edges can be from trauma to the knee such as fracture and/or dislocation, or poor muscular control at the hip and knee involved with patella tracking. Major muscles involved in patella tracking can include the hip abductors, quadriceps, and hamstrings. Any athlete that plays a sport, in which a repetitive motion is required, will likely experience the symptoms of chondromalacia patella at some point. Symptoms of chondromalacia patella: Pain that generally is dull and constant Clicking/Popping of the knee upon motion Swelling of the calf Bruising of the muscle Restricted motion 4

5 Runners Knee Pain When observing the knee 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 chondromalacia patella and the degree, imaging might be needed. The first source of imaging is X-ray, although it will not be able to show any soft tissue damage, it will help rule out other conditions such as joint degeneration, impingement from an osseous structure, or arthritis in the joint. If cartilage weakening is concluded, scar tissue will be built up in and around the joint, preventing full range of motion in addition to pain upon exertion. Possible treatments for a chondromalacia patella: Rest and ice Manual or instrument assisted myofascial release technique Rehabilitative strengthening exercises Taping or bracing the knee Anti-Inflammatory pain medications Surgery options of arthroscopy or realignment of osseous structures Addressing the scar tissue and rehabilitation of the knee 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 spasm in hopes of remaining stable, and most likely on the verge of injury. Warm up is important before beginning any strengthening protocol and can be done with stretching. An example of a stretch for the quadriceps would be to place the top of your foot on the seat of a chair and while standing on one leg slightly kneel forward. Exercises to strengthen the muscles associated with chondromalacia patella: Resistance band exercises Eccentric exercises- calf raises Proprioceptive one legged stance 5

6 Runners Knee Pain Approximately 4-6 weeks of treatment will be needed, depending on the severity of the injury, to decrease the pain and strengthen the muscles. Most athletes find results with myofascial release resulting in decreased pain, increased range of motion, strength, and balance. The second phase of treatment is the most important aspect being strength and conditioning, to prevent future injuries. In summary, to address chondromalacia patella: Address the scar tissue in primary involved joint, and any associated muscle Warm up and stretch the muscles Strengthen and condition to prevent future injury (sport specific functional training) Works Cited Staff, Mayo Clinic. "Definition." Mayo Clinic. Mayo Foundation for Medical Education and Research, 05 Feb Web. 06 June < Endo, Yoshimi, Beth E. Shubin Stein, and Hollis G. Potter. "Abstract." National Center for Biotechnology Information. U.S. National Library of Medicine, 30 Aug Web. 06 June < 6

7 San Francisco Marathon by Luigi Guereca Back in 2010 I ran the Marathon at San Francisco as part of the California Dreamin' Series in which, a runner must run Surf City (Half or Full), San Francisco (Half or Full) and Long Beach (Half or Full) in consecutive order. This year I was attempting to run faster than my 4:32 Chicago Marathon time. On race morning I was driving from Santa Cruz to San Francisco. I had purchased a parking pass the day prior at the Expo to avoid dealing with parking. This parking structure was a mile so I wouldn't need to walk too much after the race. As we were walking (my girlfriend Brenda) to the startline there was a small breeze with a light drizzle. I turned to the girlfriend and told her that I was gonna pr with this chilly weather and if it rains I could possibly run in the 4:teens. As I was walking towards the startline my grandmother called me. She wanted to wish me a great race and to be safe. I was planning on running with the 4:40 Pacer for the first 5-6 miles but arrived at to the start line late. I thought to myself, "time to rock n roll" as I crossed the start line. As I ran by Pier 39 I passed one of the first landmarks on the course. I caught up to the 4:40 Pacer around the Embacadero. At Mile 2 is when we ran by Fisherman's Warf. The first hill on the course came At Fort Mason. I have been noticing the change in the Presidio of San Francisco with every year that I have been running the race. 7

8 San Francisco Marathon Running the Golden Gate Bridge is always fun but it does get congested. Race organizers have 3 lanes for runners on race day. 1st lane is going north to Vista Point, a 2nd land is going south back to San Francisco and the 3rd lane is a buffer between the runners and automobile traffic. It's always interesting to run on the bridge with runners bottle necking in the one late. That's when runners attempting to pass will move the tape seperaring the two lanes and run against opposing traffic. Several times I saw near missed when one runner would almost hit another runner because said runner is running on the opposongn lane. Besides the incline built into the bridge there is an uphill to get to the turn around at Vista Point. About 3/4 of the way into the bridge I heard my name but I didn't see who had called out my name. Later, I learned it was Mission Viejo Snail Amy. Once, you get to Vista Point you can take a great picture with the City of San Francisco in the background. Also, GU sets up a station hanging out their great product. Halfway through the bridge I saw my good friendo Tony Nguyen aka Endorphin Dude. In the past year he has been losing weight and gotten faster. If it weren't for his cape I wouldn't have recognized him. After passing the Toll Booths I saw Fireman Joe whom, runs with full Fireman Gear. I strongly recommend you follow him on Instagram. 8

9 San Francisco Marathon I knew there were going to be several good hills and my plan was to run:walk every 60 seconds. This plan was working for me because when I got to Golden Gate Park I was feeling good. They were starting when I ran by the 2nd Half Marathon Start Line. I figured if I stayed with the 2 hour pacer I would run my pr. When we passed the 1st Half Marathon Finish Line Teri & Cindy (Mission Viejo Snails) cheered me on. Running through the different lakes and landmarks of the park make this race a must on your list of races. Every time I pass the San Francisco Botanical Gardens I make a mental not that next time I visit the city I should take a field trip there. When I came across the McDonald's on Haight & Stanyan St I remembered that my streak of not seeing the Buffalo's was still in tact. At Mile 19.5 GU had another station set up and I took advantage by taking some Chomps and Gels. At Mile 20 is when the 2:15 Pacer caught me and I thought to myself, "when did the 2 hour pacer drop me?" That's when I noticed my legs were feeling the hills. I grossly underestimated the hills between mile When I turned on Illinois St. from 20th I was ready to cross the finish line. The water station at mile I had to double fist the water several times because it was warm. I kept looking up at the sky line because I knew once I got to PacBell Park (now called AT&T Park) I was home with less than a mile to go. Some spectators from A Runners Circle recognized my A Snails Pace Running Club Singlet and cheered on their fellow SoCal Runner. I was not happy to see PacBell Park because my legs were feeling as if they were made of leaf and not because I'm a Dodgers Fan. On Brannan St & Embarcadero is when Mission Viejo Snail Adrian caught up to me. I congratulated him for running well and I asked him how he was feeling with his Vibrams. Not gonna lie, my ego (nothing personal against but it's just the spirit of competition) took a hit knowing he had caught me. As I was running down the stretch I forgot my leg pain and finished strong to an unofficial time of 4:30:31. I was able to accomplish 1 of 2 goals. I was able to pr but I was unable to beat Oprah's Marathon Time. 9

10 San Francisco Marathon I have a friendly rivalry with Oprah that she doesn't know about. Lol. Oprah ran a 4:29 Marathon at Marine Corp in I originally attempted to beat her time at Chicago but fell short by running 4:32. Just like at Chicago I was so close but couldn't run faster. I will not concentrate on running Long Beach Marathon with it's fairly flat course to finally beat her time and possibly run a Sub 4 Hour Marathon. 10

11 Races and Places with Snails Pride of the Valley 5K, 8/2/14 11

12 Races and Places with Snails Pride of the Valley 5K, 8/2/14 12

13 Races and Places with Snails Pride of the Valley 5K, 8/2/14 13

14 Races and Places with Snails Pride of the Valley 5K, 8/2/14 14

15 Snails Cup Series SNAIL'S CUP RUNNING SERIES The purpose of this competition is to: 1. expand the membership participation at Club races 2. increase Club visibility within the running community at local races 3. create inter-chapter competition and camaraderie 4. establish an award activity for all members at the next All-Chapter Party 5. have fun For the complete listing, go to ASPRC FV Meetup site: Name Chapter Total Races Total Points Kristine Miller MV Gloria Rendon-Thomas MV Faith Morris MV Teri Magnuson MV Pat Herr MV Amy Katz MV How it works: This competition is based Than Duong MV on the Club's annual series of 12+ races Sheri Corlett MV where members earn points based on Grace Innis MV their performances. Tanya Mansel MV The top 20 are recognized at the All Marc Owen MV Chapter Gala at year s end and whoever accumulates the most points (scoring Dawn Vonderheide BR their best nine of the twelve+ races) is Greg Beck MV crowned winner. The Snail s Cup winner Tom Frost MV receives a free pair of New Balance Fernando Gonzales MV running shoes, a year's membership renewal and their name engraved on a Sue Sternberg FV perpetual Snails Cup Trophy which is Robert Sternberg FV displayed at their Chapter Snail's Pace Gabby Castro MV Store for the following year. 2nd through Denise Bacher BR th places are acknowledged at the Gala and receive certificates and lesser prizes. Judy Sweet MV At each Club race a results clipboard is provided at the Canopy for you to record your finish time. Unregistered "bandits" are ineligible from participating. Members receive an additional 100 points for wearing their Club uniform, and bonus travel points are awarded for traveling more than twenty miles to the race (using your ASP Chapter Store as your starting point) miles = 0 points miles = 50 points miles = 100 points miles = 150 points miles = 200 points Check the current standings to make sure all of your Club races have been scored. If any are missing send your finish times/races and date of birth to Bob Morris as bob.morris@asnailspace.net so they can be added to next month's update. 15

16 Race Results Name Time Comments Salt Creek Stampede Luigi Guereca 0:54:30 Fun race Renee Baker 1:01:00 Fun club race Sue Rudolph 1:03:00 3 rd overall Sandy Draper - Fun! HB 8K Roseanna Uman 1:05:00 Alexis Camarillo? Fun Run Mario Guereca - Other Races Luigi Guereca 4;30:00 San Francisco Marathon PR Cesar Gomez 1:59:00 Summer Fun Half Marathon a easy run! Sue Rudolph 0:29:09 Pancake 5K 1st age Nam Ngo 0:20:11 Boeing 5K 1 st O.A. Robert Mignosa Coached Napa Half Marathon All Team Finished Bridget O Callaghan-Hay - Loonie s Midnight Marathon First midnight marathon start Big John Meachan - Pub run FV Got to love it! 16

17 Treasury Report & Membership Update As of 7/31/14 Balance as of 7/1/14 $2, S.P. Incentive Winner - $10.00 Club Meeting Food for 7/09/14 - $ Membership Dues Collected + $ Balance as of 7/31/14 $2, Thanks to the following members paid their dues in July: Rick Labounty MONET DeJesus Nick Duarte Nam Ngo Erin Booth-caro Martin Mcsweeney Mariel Valenzuela Manny Vizinho The following memberships have expired: Mike Larkin Jeannie Palermo Danny Goetz The following memberships are due to be renewed in August: Alexis Camarillo Rob Ordona Gina Pringle Jon Steinberg Manny Vizinho Total active members: 91 17

18 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 Work/Hill Training Meet at the Balearic Park 1975 Balearic Drive, 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