SNAIL TALES A SNAIL S PACE RUNNING CLUB. To our club members, A L L C H A P T E R N E W S L E T T E R MAY 2015 ISSUE. Table of contents:

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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 Big Sur, California. Photo courtesy of MAY 2015 ISSUE Table of contents: 02-Pub Runs 03-Cast Your Vote 04-Staff Spotlight 05-Staff Spotlight 06-Brea Chapter News 09-FV Chapter News 16-MV Chapter News 19-Dr. Ali 21-Club Financials 22-Membership Updates 23-Snails Cup 24-Club Races To our club members, Be sure to represent our running club by wearing your Snails Pace uniform at races and log your Spirit Points. We can always hear your exciting and interesting running adventures. Please share with us. Thank you, Frank Chen Newsletter Editor Fountain Valley Chapter fightingfalcon@cox.net For informational use only. Not for sales or marketing.

2 June Pub Run 2

3 Cast Your Vote Voting for Competitor Magazine's 50 Best Running Stores in America has begun. It's super quick and easy. Go to and nominate A Snail s Pace as one of the 50 Best running stores in America. It s the right thing to do. 3

4 Staff Spotlight Jenny Welch Monrovia Manager Where are you from originally and when did you move to So Cal? I was born in Long Beach, went to college at University of Nevada Las Vegas, and lived in Eastern Pennsylvania after college. I moved back to So Cal in 2013! What got you started on running, when, where, etc.? I started running when I lived in Pennsylvania because it was so green and beautiful there, that I wanted an excuse to get outside and explore. I also had a life-long bucket list item that I would run a marathon in my 26th year of age. A month before I turned 27, I did this at the Philadelphia Marathon where I ran horribly, but finished, and that was the kick start of my running! I figured it couldn t get any worse and I was curious to see how I could do the next year if I actually trained! What has been your favorite race and why? It is difficult to pick just one, but if I had to it would be the Leadville Trail 100 ultramarathon. When I heard about this race years ago, it seemed completely unattainable for me. But I went for it anyways. I consider it one of the most beautiful areas I have ever run in, and the challenge of running above 12,000 feet, and still managing to cross the finish line is probably one of my biggest accomplishments ever. For that reason, it s my favorite. What is the coolest place you have gone for a run? The Colorado Trail! What are you training for now and how is it going? I am currently training for my second 100 miler, the San Diego 100. I am feeling nervously excited about it! Do you have any races that interest you? The better question is: What races DON T interest me? Having accomplished my dream race of Leadville it s hard to pick something else. But I m going to put myself out there right now, and say UTMB. I am very interested in the Ultra Trail Du Mont Blanc which is a 104 mile loop that circumnavigates Mt. Blanc through France, Italy, and Switzerland. I m dreaming big. 4

5 Staff Spotlight Jenny Welch (continued) What are your current running goals? I d like to get San Diego 100 under my belt. I d like to someday run 100 in less than 24 hours. I d also like to get my road marathon times into the Boston Qualifying zone, and road 5K s into the 20:30 s. Otherwise, I happiest when I am out there running, whether it s road or trail, so I hope to continue to run as long as possible! What is your best running tip? You are stronger than you think you are, you can do more than you think you can. Why do you run? Because I feel most free and alive when I am running. Running takes me places I never imagined I could go. Any other hobbies or interests? Here is what my co-workers put for me, it s probably pretty accurate: Avid dog walker, cycling, Priusing, making my own meals, Julboing, watching Hockey, and talking people into running farther and farther. What do you like most about working at A Snail s Pace? Every day I am inspired. By the customers, and by my co-workers. What a great community we have! 5

6 Brea Chapter News Monthly Meeting Notes I. No first timers II. Upcoming Club Events I. Memorial Day Half- Laguna Hills II. Post race party at Bob's House- flyer on Meetup III. Pub Run- May 20th- Newton shoes sponsoring III. Treasury Report I. April 1- Brea had remaining II. Last event for money spent- Jimmy's Game Night- 13 dollars III. Jose's suggestion for more social events- movies, hikes, etc. IV. Newsletter Updates I. April newsletter was posted on Meetup and sent to all members via subscription V. Meetup Update I. Remember to log your points. II. Use the main website and not the mobile app III. RSVP to races and to Meetups to encourage others to participate. VI. Social Chair's Report I. Game Event- fun time II. Angels Sunday July 19- All Chapter event I. RSVP on Meetup so Keven and Brad can get a handle on numbers. III. Movie Night I. Gibert wants scary! VII. All Chapter News I. Sunday May 17- Huntington Beach Central Park- off Golden West- Eikeden II. Running videos- filming club at races. Take videos of people at races. I. Spirit points will be awarded for taking pictures and videos II. Write down finish times at canopy- part of the Snail's Cup Series VIII.Store News I. Tri-Glide- aerosol body glide, let your friends use your glide! IX. Jimmy- Spirit Points winner X. Misc I. Monday run with Ross! It's a run! With Ross! I. Rob loves it too! II. Ragnar Napa Valley- Oct 24 and 25 III. Trail Series October 2,3 IV. Away Run- May 16 V. Santiago Oaks VI. Gilbert won elite men's Carlsbad All Day 20K 6

7 Brea Chapter News Race Results (taken on May 3, 2015) Name Race Time Comments Robin Freeman Santa Anita Derby 5K 27:22 Oscar Huerta Angels 5K 22:30 Gilbert Salazar Carlsbad 20K 17:51 18:02, 18:08, 18:06 Lucy Salazar Carlsbad :17 The Dirtier Dozen Ragnar So Cal 27:44:39 Skip Rodgers Bradley Vargyas Jimmy Andres Angelo Aquino Bryan Bullinger Madalena Zampaulo Robin Freeman Paul Tanis Darlene Diaz Jay Huckabone Dahlia Mauricio Juanito Mauricio 7

8 Brea Chapter News 8

9 Fountain Valley Chapter News Monthly Meeting Notes (May 13, 2015) Welcome to new members/guests: Chris from Long Beach and Rod from Huntington Beach. Upcoming club races: Laguna Hills Memorial Day Half, 10K, & 5K on 5/25 (Post Race BBQ & Pool Party at Morris Manor RSVP required), Downtown Anaheim 5K on 6/13. Other races: 42nd Annual Striders Meet of Champions on Track (USATF membership required), Nude Run in Corona on 5/24 at Eden Sun Club, 2015 Zero Prostate Cancer Walk/Run 5k on 6/27 at Shoreline Aquatic Park in Long Beach. Chapter events: Prediction Run and summer party on 7/25 or 8/1 at HB Wetlands. More info to come on Meetup site. Thanks to Brian from Addaday demonstrated some of their new self-massage devices, available at the FV store. Congratulations to Guy Morioka, the winner of the Spirit Points for the month of April. Weekly Club Runs Tuesday Night 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. Sunday Morning Back Bay Run (Upper Newport Bay Lead by Guy Morioka. See details and RSVP on FV Chapter Meetup site. 9

10 Fountain Valley Chapter News Race Results Name Time Comments OC Half Marathon Rachel Bukowski 1:42:00 PR Rob Sternberg 1:54:00 Good time Sandra Bartholomew 1:56:03 1 st time Rick Green 1:57:29 PR Luis Gasca 2:00:00 PR Rod Robey 2:10:00 Sue Sternberg 2:30:00 Pacer Pam Belasco 2:44:00 Robert Mignosa 2:44:00 Pacer Elizabeth Handey 2:48:00 Roseanna Uman 3:05:00 OC Legacy Stirling Bowle - Than Duong - OC Marathon Guy Morioka 4:21:00 PR Sandy Draper 4:39:25 Pacer Jenny Gardelle 5:17:54 1 st Time Other Races Danon Beres 1:40:00 Hollywood Half Marathon PR Jennifer Kirkpatrick 2:33:00 La Jolla Half Marathon Jennifer Monioz 7:49:00 Cache Creek Ride and Tie 25 miles Jennifer Monioz 9:50:00 Leona Divide 50K hot and dusty Jennifer Monioz 0:25:21 Costa Mesa 5K 4 th AG Jennifer Monioz - Ragnar SoCal 20 miles total Rick Green 0:25:05 Neverland 5K PR Stirling Bowle - Oaji Half Marathon Tab - Ragnar SoCal Than Duong - Ojai 5K 2 nd AG 10

11 FV Chapter Snails Races and Places OC Marathon 11

12 FV Chapter Snails Races and Places OC Marathon 12

13 FV Chapter Snails Races and Places OC Marathon 13

14 FV Chapter Snails Races and Places 2015 EKIDEN by Sandy Draper On May 17, 2015, in Huntington Beach Central Park, a group of over 40 snails and friends gathered to run the annual Ekiden relay. Fountain Valley and Mission Viejo club members, Running Academy, Team Challenge, AREC of Long Beach and other guests participated in a unique and challenging race. Teams were drawn by lottery, instructions and race briefings were provided, and volunteers were deployed. There were a number of thrilling upsets, heroic performances, and one lost runner who probably did five miles instead of four. Nevertheless, a good time was had by all. Prizes (thanks to the store!) were awarded and raffled, and everyone enjoyed the potluck brunch. Thanks to Bob Norton for organizing this fabulous event. 14

15 FV Chapter Snails Races and Places 2015 EKIDEN Race Results 15

16 Mission Viejo Chapter News Monthly Meeting Notes 5/9 Saturday joint fun run with South Coast Roadrunners at Jeffrey Open space Trail & Hicks Canyon/Walnut Loop 5/10 Sunday fun run at Bagels and Brew, Lake Forest 5/12 Recovery Pub run at A Snail s Pace Running shop, wear test Newton shoes 5/17 FV Ekiden Relay 5/25 Snail s Cup Race LH Memorial Day Half/10k/5k then post-race BBQ pool party at Morris Manor Treasurer s Report Committee Reports 100/500 Mileage Pin April Update Race results May birthdays Quote: For me, as for many runners, there really are no finish lines. Runs end; running doesn t. Dean Karnazes 16

17 Mission Viejo Chapter News Race Results Name Race Time Comments Jenny Hagen OC Marathon 3:41:36 Cindy Chiu UCSD Pharmacy 5k 25:00:00 3rd Female! Jessica Garcia OC Half Marathon 1:55 first half! Sandra Wendler OC Half Marathon 1:44:09 Pacer Marc Owen OC Half Marathon 1:39:19 PR! Lillian Bertram OC Marathon 3:59:06 Mike Bertram OC Marathon 3:34:37 3:35 pacer Linda Jung OC Half Marathon 2:08:27 PR!!! Grace Innis OC Half Marathon 1:55:27 Pamela Wusthof OC 5k 26:23:00 1st AG Pamela Wusthof REI 4/11 5k 2nd OA Female Pamela Wusthof Sunset Strip 5k 29:01:00 1st AG Pamela Wusthof Costa Mesa XC 5k 26:23:00 1st AG Kathleen Johnson OC Half Marathon 1:53:20 1st AG Lorynn Vossler OC Half Marathon Tanya Mansell OC Half Marathon 2:33 Than Duong OC Half Marathon 3:00 Pacer Jeanene Warren OC Marathon 4:21:50 40 minute PR! Judy Sweet OC Marathon 4:46:12 Nick Salch Carlsbad :21:00 first timed race Mike Schwartz OC Marathon 4:27:?? 4:30 Pacer, 1st year since by "Big break" Karine Parry Boston Marathon Karine Parry Costa Mesa XC 5k Karine Parry OC Half Marathon 3:11:37 17

18 Mission Viejo Chapter News OC Marathon 18

19 Metatarsalgia by Dr. Tabassum Ali, DC, ART, CCCN Metatarsalgia is commonly found in the running community or in women who wear high-heeled shoes. Metatarsalgia is classically described as pain felt at the front of the foot on the plantar surface between the third and fourth metatarsals with: - Occasional sharpness - Tingling - Numbness - Exacerbation by walking barefoot, especially on a hard floor - Exacerbation with flexing the foot - Feels like there is a pebble in your shoe when walking This pain can be attributed to compression from tight shoes, subluxation of the metatarsal heads, foot deformities, excessive weight bearing, or other compressive forces placed on the foot in a repetitive motion such as running or jumping or standing for long periods of time. When palpating the foot, you may also inspect for calluses or corns around the second metatarsal head and or a high or dropped arch of the foot. Metatarsalgia is often differentially diagnosed with Morton s Neuroma and Sesamoiditis, because of similar symptoms. With Morton s Neuroma the pain will be shifted over just a little to the second and third metatarsals, and sometimes a small mass can be palpated where the nerve has been entrapped. Sesamoiditis will present with pain on the plantar surface near the bottom of the great toe due to direct trauma of the flexor hallucis brevis muscle. Treatment of metatarsalgia can vary depending on how chronic the condition is. In rare cases surgery to realign the metatarsal bones may be an option. If you're considering foot surgery, discuss the benefits and risks with your doctor. Conservative treatment is preferred, especially for people who are actively involved with high impact sports and exercising, resting the feet temporarily will alleviate the pain and stress put on the foot. Ice can help with the pain as well for about 20 minutes. Some sources recommend an insole to provide cushion to the foot, I would not suggest an orthotic or an insole without first consulting with an orthopedist because the foot is already under compression and does not need any extra compression. The most effective form of treatment would be to address the scar tissue that has built up over time from overuse and adjust any subluxations of the metatarsals. Once you are able to walk without pain and the scar tissue has healed, the next phase of treatment would be to keep stretching the muscles of the plantar fascia in the foot and to strengthen them to prevent future injury. 19

20 Metatarsalgia Warm up of the muscles is important and can be done with simple arch stretching and continued on with the strengthening program. Exercises to strengthen the muscles associated with metatarsalgia will include laying a resistance band flat on the ground and scrunching it up with the foot flat on the ground, and simple inversion and eversion with a resistance bands. Approximately 6-8 weeks of treatment will be needed to decrease the pain and strengthen the muscles. In summary, to address metatarsalgia: - Address the scar tissue in primary involved muscle, and any associated muscle - Adjust any subluxaxtions in the foot, ankle, and knee - Strengthen and train the tibialis posterior to prevent future injury (sport specific functional training) For more information about this condition and other sports related injuries check our website at Works Cited Davis, Faith. "Abstract." National Center for Biotechnology Information. U.S. National Library of Medicine, 30 June Web. 26 Mar < Stoxen, James. "Morton s Neuroma Self Help Tips, Treatment and Prevention From The Barefoot Running Doctor at Team Doctors." Web log post. Team Doctor's Blog. N.p., 24 Dec Web. 26 Mar < 20

21 Club Financials 2015 April ASPRC membership BR 111 FV 88 MO 24 MV 239 Total 462 MeetUp membership BR 611 FV 537 MO 275 MV 728 Total 2151 Treasury Report BR $1, FV $2, MO $2, MV $5,

22 Membership Updates EXPIRED BABINEAU DAN RUNMV (04-15) BARRIENTOS ROLAND & JAYNIE RUNFV (4/15) BENZ RICARDA RUNBR (04/15) BRIGGS JOEL RUNFV (4/15) BRUCE SAMANTHA RUNMO (04/15) BURNS BRET RUNMV (4/15) CHOI JIN RUNBR (4/15) FLORES JOSE RUNMV (04/15) FORTEZZO AUDREY RUNMV (4/15) GALLIPEO SLOAN/MIKE RUNFV (4/15) KAPLAN SHERRIE RUNMV (4/15) KATZ AMY RUNMV (04/15) KOCIMSKI ELIZABETH RUNBR (04/15) LOE MELANIE RUNBR (4/15)FAM LOGUE BOB RUNMV (4/15) MAY JONATHAN RUNMV (4/15) MCNAUGHT LORI/KEVIN RUNMV (4/15) MONTES DE OCA RAUL RUNBR (04/15) PELKEY CHUCK RUNFV (4/15) PETERMAN BRENDA RUNFV (4/15) PRICE LISA RUNMV (04/15) RIELY SHELI RUNFV (4/15) RIOS DAVE RUNFV (4/15) SALAZAR JENNIFER RUNBR (04/15) SEDLAK DIANA RUNFV (4/15) SOTO ALLAN RUNMV (4/15) VARGYAS BRADLEY RUNBR (04/15) 22

23 Snail s Cup Series As of 5/20/15 Members Chapter Total Total Races Points Sue Sternberg FV Sheri Corlett MV Grace Innis MV Kristine Miller MV Faith Morris MV Pamela Wusthof MV Amy Katz MV Keven Williams BR Pat Herr MV Gloria Rendon-Thomas MV Mike Bertram MV Ashley Macey MV Tanya Mansell MV Robert Sternberg FV Judy Sweet MV Monet De Jesus FV Kyra Ytzen MV Lucy Salazar BR Tom Frost MV Fernando Gonzales MV Staff Chapter Total Total Races Points Bill Prom MV Eric Mendoza SCP Armando Acuna BR Marina White MV Mike Schwartz MV Brad Wobig MV Michael Flowers MO Matt Widzer FV Victoria Knight BR Steven Gibson MO Robert Mignosa FV Liz Sponagle MV Steven Owen FV Bob Norton FV Ariana Selix FV Andrea Ramierz BR Shawn Bell MV Jen Serna BR Katie Duncan MO Joy Weber BR Elite Chapter Total Total Races Points Philip Bachman MO Erik Tavera MV Gilbert Salazar BR Karine Parry MV Miguel Magana MO Heather Huggins MO Sherri Ellerby MV Mike Connors MV Roberto Chavez MO Leilani Rios MV Nick Mosey BR Liam Clemons MV Alison Horton MV Paulino Tavera MV Enrique Santoyo FV Pamela Galambos MV Beth Hibbard FV Jose Vara MO Julie Ertel MV Mark Donaldson MV

24 Club 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 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. 24