SNAIL TRACKS A SNAIL S PACE RUNNING CLUB

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The upcoming club race is South Pasadena Tiger Run 5K/10K on 12/1/12. See Meetup website and announcement emails for details. The 2013 Club Officers have been selected and announced.

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 NOVEMBER 2012 NEWSLETTER Table of contents: 01-Meeting Minutes 02-More Notes 03-Spirit Awards 04-Oktober Mileagefest 05-Middle of the Pack 08-Trail Running Tips 11-Ask Les Cargo 12-Race Team Report 13-Snails Cup 14-Race Results 15-Treasury 16-Club Races 2012 club officers: President: Monet De Jesus mdejesus76@gmail.com Vice President: Luigi Guereca themexicanluge@yahoo.com Treasurer: Robert Mignosa rpmignosa@aol.com Social Chair: Sue Sternberg pezlosue@yahoo.com Newsletter Editor: Frank Chen fightingfalcon@cox.net Club Liaison: Bob Morris bob.morris@runasnailspace.com Ready? Monthly Meeting Minutes : Welcome new members/guests: Joe Irwin, Joe Beauchesne, Rick, Casey, Mike, Jason, Kari, Roseanna. The upcoming club race is South Pasadena Tiger Run 5K/10K on 12/1/12. See Meetup website and announcement s for details. The 2013 Club Officers have been selected and announced. See next page for a list of new officers. Weekly runs: Track workouts at OCC Track on Tuesdays at 6pm, Round Table/Mile Square on Wednesdays at 6:15pm, Cameo Shores Run on Sundays at 8am. LH Chapter has club runs at Back Bay (Check Meetup site), and possible new Sunday runs in NB or HB. The Hash Run in 2013 will be organized by Pat Copp hopefully early spring. Request from Sandy Draper: She will be putting together the slide show for the Gala in January. She is looking for photos from races/runs this year. Please upload any photos on Meet-Up that way she can easily access them. See next page for additional meeting notes and announcements. Next monthly club meeting: 12/12/12, 7:00 PM (after 6:15 PM fun run) During this meeting, we will be having a Christmas gift exchange. Bring a gift with you to exchange $20 limit. For informational use only. Not for sales or marketing.

2 Additional Notes and Announcement: 2013 Club Officers: Congratulations to our new officers! President: Luigi Guereca Vice President: Joe Beauchesne Social Chair: Andy Parra Treasurer: Robert Mignosa Newsletter: Frank Chen Meetup Guru: Kristin Morris Other Race Notes: Troutman Sanders Santa Run 5K/10K on 12/15/12 Discount code: RCOC2012 (10% off) New Years Race Half Marathon & 5K on 1/5/13 Discount code: brandonhalf Southern California Half Marathon & 5K on 1/12/13 Code: SNAILS PACE ($5.00 to club) Surf City Marathon & Half Marathon on 2/2/13 Code: SNAILSPACE (money to club) 2

3 Snail's Pace Spirit Awards For this month, Jennifer Monioz is the recipient. Spirit Pin was also awarded to Jennifer Monioz. 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. 3

4 Oktober Mileagefest Congratulations Oktober Mileagefest Winners! 1st Place: Enrique Santoyo 264 miles 2nd Place: Sue Rudolph 199 miles 3rd Place: Joe Beauchesne 190 miles Winners received a trophy, snail s pace mug, and Octoberfest beer! 4

From the Middle of the Pack CATALINA ECO MARATHON by: Bob Norton A good group of Snails showed up for the sixth Catalina Eco Marathon on November 10.

However, there were high wind warnings for the day. Runners were blasted by the wind on the ridges, but later in the race, the wind was mostly at our backs.

Just before 11 miles, I caught my training partner, Sue Rudolph. She was running well, and I was surprised to see her so soon. I was just hoping to catch her later after 22 miles or so.

5 From the Middle of the Pack CATALINA ECO MARATHON by: Bob Norton A good group of Snails showed up for the sixth Catalina Eco Marathon on November 10. It was great to get back on the "real" course this year after last year's rain course. A beautiful, sunny day greeted us early in the morning on race day. However, there were high wind warnings for the day. Runners were blasted by the wind on the ridges, but later in the race, the wind was mostly at our backs. It was pretty warm in the protected areas, so the wind helped keep it cooler. My goal was about seven hours, based on my 7:07 time in 2010, and my 3:05 half marathon on Catalina in September. Just before 11 miles, I caught my training partner, Sue Rudolph. She was running well, and I was surprised to see her so soon. I was just hoping to catch her later after 22 miles or so. I went through the first half in 3:06, and was feeling pretty good, so 6:30 began to sound possible if I just kept moving. At about 17.5 miles, I took a fall. Luckily, a quick shoulderroll avoided any injury. But it reminded me to quit looking for buffalo and pay attention to where my feet were going. RYAN SUE CHRISTIAN SANDY BOB DELIA MIKE ARDY SUE (11 MILES) NICE VIEW (4 MILES) 5

From the Middle of the Pack Meanwhile, back on the course, Sue was doing really well and thinking that 6:30 was possible for her.

Later, back at the finish area, a woman that Sue and I had met earlier, came up to me and said that my friend had fallen and was bleeding badly.

He was able to patch her up and stop the bleeding, but suggested that she drop out. Of course Sue said "No", and continued on her way.

6 From the Middle of the Pack Meanwhile, back on the course, Sue was doing really well and thinking that 6:30 was possible for her. Then, on a down-hill trail near the 21 mile marker, a rock popped up and grabbed her foot, causing a hard fall right on her chin. Later, back at the finish area, a woman that Sue and I had met earlier, came up to me and said that my friend had fallen and was bleeding badly. Another runner had gone back to the closest aid station and sent a medic out to check on Sue. He was able to patch her up and stop the bleeding, but suggested that she drop out. Of course Sue said "No", and continued on her way. I told the woman that Sue was tough and I knew that she would finish. And she did, in 7:10:08. She was the "star" of the day, as everyone kept coming up and checking to see if she was ok. This is a good time for me to say "thanks to Sue for helping my training by forcing me to run a couple of really good runs at El Moro of 20 and 16 miles. MADE IT TO TOP OF CATALINA CRUSH BIG UPHILL (22 MILES) SUPER-SUE FINISHING 6

From the Middle of the Pack Here are the results of all the Snails (and a couple of ex-snails) that I know of: Ryan Fulton: 3:55:36 (8th

); Ardy Azadgan: 4:26:50; Sandy Draper: 4:40:39 (3rd div); Mike Schwartz: 5:41:05; Bob Norton: 6:16:44 (2nd div); Delia Park: 6:37:16; Sue

Rick Noer ran the 10k in 1:00:28 (2nd div).

7 From the Middle of the Pack Here are the results of all the Snails (and a couple of ex-snails) that I know of: Ryan Fulton: 3:55:36 (8th overall and 1st in his division); Christian Moore: 4:03:36 (15th and 2nd div.); Ardy Azadgan: 4:26:50; Sandy Draper: 4:40:39 (3rd div); Mike Schwartz: 5:41:05; Bob Norton: 6:16:44 (2nd div); Delia Park: 6:37:16; Sue Rudolph: 7:10:08. Also spotted were Rob McNair: 3:55:41 (9th overall and 1st div); and Mona Gutierrez: 5:35:52. Rick Noer ran the 10k in 1:00:28 (2nd div). So, out of eleven Snails and ex-snails, six took home medals, and three (Ardy, Sue, and Mona) just missed, finishing fourth in their divisions. Ryan and Christian both work at the Fountain Valley Snail's Pace Store. It was a great weekend! You shoulda been there. Maybe next year. RYAN AND RICK SHE WANTED HER PIC WITH 2 OLD GUYS CHRISTIAN AND RICK 7

8 Tips for New Trail Runner Moving from Road to Trail Author: Jacqueline Windh Submitted by: Jennifer Monioz If you are new to running trails, leaving the pavement and hitting the dirt may seem intimidating. Even if your ultimate goal is road running, getting out on the trails can be a great complement to your training. The softer and irregular ground surface is more forgiving on the feet and the joints. You will find that you can load on the mileage with less chance of injury. And getting away from traffic noise and exhaust fumes makes running a much more peaceful experience. Chances are, once you start running on trails, you ll find that you prefer them to pavement! Here are twelve tips to help you transition to the dirt: 1. Get yourself some trail running shoes. Not only do they have more aggressive treads than road runners, to keep you from sliding around in the gravel or the mud, they also have more sturdy soles. You are less likely to injure the bottom of your foot if you step on a hard root or a rock. The upper part of trail shoes is also tougher, too, to protect you from stubbing your toe or grazing your foot. 2. Loosen up. Don t be nervous. Keep your body relaxed. If your body is tense, you are more likely to stumble or fall. (But what if you are really nervous? See point #3). 3. Recon some routes. If you are really new to trails, do some fast hikes to get used to moving over irregular terrain. Start with less technical routes until you feel comfortable. Find a route that you like, and run it over and over until you memorize it, Then you can get used to moving your body on the rough ground, and practice picking up speed, without worrying about surprises as you round the corners. 4. Slow down. Expect to run 10 to 20% slower than you would on pavement even slower if the terrain is highly technical. 5. Pay attention. You can t zone out the way you can on a flat road. Keep your eyes 10 to 15 feet ahead of you on the trail, so you can plan your footfalls around obstacles like roots or rocks. Don t follow other runners too closely keep your line of sight clear. 8

Tips for New Trail Runner 6. Take short strides. This is one of the most important factors that road runners must keep in mind as they transition to trail.

9 Tips for New Trail Runner 6. Take short strides. This is one of the most important factors that road runners must keep in mind as they transition to trail. Taking short strides, so your weight is above your feet, keeps you more stable, and in a good position to react and step around rocks and roots. You cannot react quickly if your foot is out ahead of your body. 7. Be aware of your foot position. Lift your feet a bit higher than you would on the road, and make sure you raise your toes when you are stepping over obstacles like roots or logs, so you don t trip. 8. Don t be afraid to walk. Hills can be steeper on trails than on most road routes. Walking the uphills is a good strategy to avoid lactic acid build-up. Walking any very technical sections, such as trails with lots of roots over them, or rocky river beds, is also wise. Taking walking breaks on long runs is a strategy used by many ultramarathoners. 9. Get your feet wet. Many injuries happen when runners try to keep their feet from getting wet by hopping on slippery rocks or logs. Just let your feet get wet it is only that first dunk that feels so bad! Not only will you be safer, you ll find that you will travel faster than by hopping around. 9

Tips for New Trail Runner 10. Think hydration. Depending upon your route, and the length of your run, you may need to carry a water bottle or wear a hydration pack. 11. Be smart.

10 Tips for New Trail Runner 10. Think hydration. Depending upon your route, and the length of your run, you may need to carry a water bottle or wear a hydration pack. 11. Be smart. Think about what gear is appropriate to the route you are traveling. If there is a chance that you might get caught out at nightfall, carry a headlamp. If there is a chance that the weather could turn on you, carry a jacket. Find out if there are any wildlife issues you need to be aware of. 12. Play it safe. Don t get lost. Do your research, and carry a map if necessary. Tell someone where you are going, and when you plan to be back. And make sure that they know what to do if you don t report in. Trails are fun! Hopefully these twelve tips will help make your transition from road running to trail running both safe and enjoyable. Happy running! 10

11 Ask Les Cargo How can I improve my race times? The obvious answer is to just run faster. However, there are other ways of improving your race times which are not based on effort, the simplest being run the tangents. For those of you who slept through your geometry classes at school Wikipedia states that the tangent line (or simply the tangent) to a plane curve at a given point is the straight line that "just touches" the curve at that point. In other words; the shortest distance between any two points is a straight line. This doesn t mean cutting the corners. You want to stay within the course markers to run the shortest but still legal distance of the race. So during a race hug the inside of the curves and run a straight line between each curve as shown by the red line in the diagram below. Don t add more distance to your race by staying to the middle or outside of the race path curves (see green line). This applies to all races, 5Ks up through marathons and beyond, (but not the USATF Road Mile). Send your running questions to Les Cargo via his literary agent at bob.morris@asnailspace.net 11

12 Race Team Report 2012 Surf City Beach Derby by: Bob Morris Last year we had some outstanding performances by the Race Team at the Beach Derby. Our men won both the 10 miler and 10K, plus placed five in the top ten of the 10 miler. Our women took first and second in the 10K and second place in the 10 miler. This year it was almost a mirror repeat. Spencer Knight won the 10k in 32:15, followed closely by Mike Powers, Evae Silva and Luis Palacios (a 1st through 4th sweep). Donna Mills was first overall 5K woman. Spencer s twin brother, Dylan, won the 10 miler in 56:51, with Brad Wobig and Ben Coyle not far behind in 3rd and 4th. Sue Zihlmann was the fastest Master s woman in the 10 miler and third overall. Mike, Evae, Luis, Alison Williams and Bob Morris were Age Group winners in their race. Next Club race is the Dana Point Turkey Trot on Thanksgiving day. Look for the Club canopy, bring your lawn chair, and wear your Club uniform! 12

Snails Cup Update by: Bob Morris We've got a new leader! Congratulations to Denise Bacher (who has been PRing all year) for putting the Brea Chapter at the top of the list.

13 Snails Cup Update by: Bob Morris We've got a new leader! Congratulations to Denise Bacher (who has been PRing all year) for putting the Brea Chapter at the top of the list. Name Chapter Total Races Total Points Denise Bacher BR Gloria Rendon-Thomas LH Sheri Corlett LH Grace Innis LH Teri Styles LH Tom Frost LH Oscar Huerta BR Faith Morris LH Greg Beck LH Tanya Mansel LH Monet De Jesus FV Sue Sternberg FV Craig Innis LH Than Duong LH Elaine Gronberg LH Amy Katz LH Shawn Ferrando LH Tina Ingegneri LH Pat Herr LH Mike Strange BR

Race Results Name Time Comments Surf City Beach Derby 10 Miler Ian Farrell 1:09:32 2 nd AG (2 nd OA in Surf City Beach Half Marathon Scrambler) Roseanna Umar 1:22:00 Jennifer Monioz 1:28:00 PR of 2.

14 Race Results Name Time Comments Surf City Beach Derby 10 Miler Ian Farrell 1:09:32 2 nd AG (2 nd OA in Surf City Beach Half Marathon Scrambler) Roseanna Umar 1:22:00 Jennifer Monioz 1:28:00 PR of 2.5 min over last year Leisa Gac 1:30:48 My dad beat Bob Bob Norton 1:36:40 3 rd Div Surf City Beach Derby 10K Sue Sternberg 0:58:12 PR Diane Sedlak 0:58:53 Robert Sternberg Catalina Eco Marathon Very good race Sandy Draper 4:40:00 3 AG Bob Norton 6:16:44 2 nd Div. Beaut Day Sue Rudolph Fell! Rock n Roll Los Angeles Half Marathon Bryan Solis 1:25:00 Carrie Garcia 1:35:00 Half PR NY Qualifier Bob Norton 2:12:34 4 th Div Warm Kristin Morris Other Races Bob Norton 0:26:47 Dino Dash 5K 3 rd Div Leisa Gac 0:25:50 Dino Dash 5K Bobby Porter 0:46:32 Dino Dash 10K 2 nd Div, MISSED THE DINOSAUR TROPHY Carrie Garcia 3:27:00 Santa Barbara Marathon PR by 8 min 2 nd Boston Qualifier Carrie Garcia 1:49:00 Chino Hills Trail Half Marathon First woman overall Carrie Garcia City of La Puente 10K Carrie Garcia 3:35:00 Long Beach Marathon 1 st marathon BQ d Bryan Solis 3:35:00 Long Beach Marathon Bryan Solis 0:42:19 City of La Puente 10K 3 rd in Division Rick Noer 1:01:00 Catalina 10K Rick Noer Ride & Tie 2 Races, 2 nd, 3 rd Sue Rudolph 2:54:00 Chino Hills Half Marathon Ian Farrell Ian Farrell Surf City Beach Derby 5K Obstacle 3 rd OA XTERRA Pt. Magu 4 th AG Bryan Solis 3:40:00 Santa Barbara Marathon Kristin Morris Color Dash 5K Super fun Kristin Morris We Spark 10K Summer Nguyen Color Dash 5K Yeah color Jennifer Monioz 9:00:00 Chino Hills 50K Trail Race 1 st ultra, 6000 ft elevation 14

Treasury Report & Membership Update November 2012 Balance as of 10/10/12 $2,033.17 August Dues + $260.00 S.P. Incentive Winner for October - $20.00 Trophy for Oktober Mileagefest - $51.

15 Treasury Report & Membership Update November 2012 Balance as of 10/10/12 $2, August Dues + $ S.P. Incentive Winner for October - $20.00 Trophy for Oktober Mileagefest - $51.85 Distance Derby Refreshments - $51.80 Club Meeting Food 11/14/12 - $ Balance as of 11/16/12 $1, The following memberships have expired: Ben Coyle Danny Perez Judy Wagner Thanks to the following members paid their dues in October: Kevin Kelley Annette Porter Bobby Porter Julie Weaver Scott Feldman Dave Bieda John Opperman Jason Thibodeau The following memberships are due to be renewed in November: Jeff / Ena Cohen / Kariya Roger Giese Luigi Guereca Michael Lafever Jennifer Monioz Andy Parra Keng Phy Philip Sabedra Diana Sedlak Total active members:

net Chapter Sponsor Date Race Location MO December 1 Tiger Run 5K/10K South Pasadena Tuesday Speed/Track Workout Orange Coast College Track & Field 2701 Fairview Rd.

16 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 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 MO December 1 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. 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