Summer 2013 Making Strides by Lauren Udwari The Salt Lake City Track Club is excited to announce that it will be resuming the Making Strides program this September. Making Strides provides SLCTC members with a wonderful opportunity to give back to their community by introducing kids to running. Making Strides is a five-week running program designed to introduce elementary school students to the sport of running. For one hour every Thursday throughout the program, SLCTC members serve as coaches, helping kids improve their mile mes over the course of the program. All aspects of running are discussed: stretching, elite racing, cross-training, and several other topics that will get kids excited about the mul- faceted world of running. Each one-hour coaching session consist of two parts: an educa onal component, where guest speakers teach the kids about everything from nutri on to elite running, and a running component, where kids are divided into groups and assigned to a coach who leads them through running-related exercises and, at the end of the session, a med mile. Coaches help each child set individual goals, making sure their training and pace are appropriate. Kids who par cipate in the Making Strides program receive a t-shirt, medal, and a pair of running shoes. Gatorade is provided each week as well. Making Strides is such an important program due to the lack of funding for a er-school programs at public schools. The Club looks forward to dona ng con nued on p. 2 In this Issue Making Strides Page 1 Wasatch Trail Series Page 5 Announcements Page 2 Running in Sedona Page 6 Member Highlight Page 3 Run Schedule Page 7 Run Fit Recap Page 4 The Salt Lake City Track Club is a proud member of the RRCA. For more informa on on RRCA s services and programs, please visit www.rrca.org.
Making Strides (con nued from p. 1) me and money to this program a er a one-year hiatus. With member volunteers, we can help one school in the Salt Lake City area provide students with a fun and healthy a er-school ac vity. If you re interested in volunteering for this year s Making Strides program, look for the Making Strides Event on the Salt Lake City Track Club Facebook page or send an email to board@slctrackclub.org. by Lauren Udwari Thanks in advance for your support and willingness to volunteer! This is one of the most rewarding programs put on by the Club, not to men on it s a lot of fun! Making Strides 2013 Pleasant Green Elementary 8201 W 2700 S, Magna, UT 84044 Thursdays from September 12th through October 10th, 4:30 pm to 5:30 pm Announcements Wednesday Fun Runs: Star ng July 3, the weekly 6pm run is returning to Highland High School (2100 S 1700 E. North parking lot, near the school sign). Check the club web site for new routes/distances. Annual Club Picnic: This year s cookout will start at 4pm on Saturday, August 17, in the Terraces Picnic Area of Mill Creek Canyon. Burgers (including veggie), hot dogs, and so drinks will be provided; please bring a side dish or dessert. (Carpooling recommended.) Club members ge ng a weekly speed workout at the Highland High track. SLCTC Board of Governors President Chris na Perry Vice President Lauren Udwari Treasurer John Moody Secretary Tina Willson Newsle er Editor / Webmaster Paul Bernard Equipment Manager Mark Walton Winter Series Director Evan Sanders contact board@slctrackclub.org Page 2 The Runner s Pulse
Member Highlight: Jess Taverna This quarter we focus on one of the club s newer members: all-around athlete Jess Taverna. What did you think of your first 26.2, the Salt Lake City Marathon? So many things! It was my third try at a marathon previous a empts were squashed shortly before race day by injuries so in part I was just ecsta c to make it to the start line (though about six weeks post-race I discovered that I d actually run it with a metatarsal stress fracture). It was pre y much what I expected and hoped it would be I had a blast and crossed the finish line with a giant smile, but I also had stretches that were daun ng, like the moment 16 miles in where I had to acknowledge that, yes indeed I s ll had 10 to go. I m extremely compe ve and purpose-driven, so it was impossible for me to go into the race without any me goals, even though I knew that just finishing a first marathon is an achievement. In the end, I was right in the ballpark of where I thought I d be me-wise, so I was happy! What are your running ambi ons for the future? Immediately post-marathon, my goals were (1) run Imogene Pass 2013 in September (I did this incredible 17-mile mountain race last year and it was the best running experience I ve ever had), and (2) pick a fall marathon to target a Boston-qualifier me. Six weeks of painful running and one stress fracture diagnosis later, I m really not sure. I ve been through a number of injury cycles in the last three years (this is my second stress fracture in ten months) and I m over it. I want to be able to run regularly and healthily, go long (I m an endurance junkie), and race happily. I m s ll signed up for Imogene and I will do everything I can to be at that start line. A er that, I m not sure. I grew up in Boston, so dropping the BQ dream is tough to do, but right now as I nurse this injury, what I miss most are the trails long mountain runs with tough climbs and fun descents. How did you get involved with the Salt Lake City Track Club? I d been aware of the club s existence for a while, but un l the last year I d been mostly a lone wolf kind of runner. For a long me, I had a weird schedule and could head out for runs at mes when most people were at work, and since I m kind of type-a, running solo worked for me. But that started to change a bit I found pleasure in both having company and chasing faster rabbits and my friend Lauren (SLCTC VP) talked up some of the club s fun runs. As I made my way back from an injury last fall, I suffered through the cold winter with a hardy group of Wednesday evening runners and found it much easier to get back to the level I wanted to be at when I had the group for mo va on. I understand you re a CrossFit enthusiast. Tell us a li le about that. It s a pre y recent development that came about as I tried to find an interes ng, mo va ng way to fit in regular strength training (for both climbing and running benefits). I started with a beginner class at the UofU (where I work) during my lunch hour. Pre y quickly I got bored with the beginner-level and switched to taking classes at Brickwall CrossFit (a full CF gym or box ) in March. And with that, I drank the Koolaid. There s an incredible vibe pushing through these tough workouts with a whole group of folks, everyone cheering each other on and collapsing in pools of sweat together, and it s been really fun being a newbie at something. I m learning new skills, moving more weight around that I ever thought I could, and I am absolutely stronger than I was three months ago. With my post-injury running goals mainly focused on trail and mountain running, con nued on p. 5 Summer Page 3
Run Fit Recap In early April I received an email about an upcoming Run Fit class put on by the Runner s Clinic at the University Orthopaedic Center. At the me, I was struggling with mo va on to run. I was experiencing minor hip pain and frustrated with my slowing run mes. I decided to try the Run Fit class in an a empt to reinvigorate my joy of running and it turned out to be just what I needed to get out of my slump. The class was held every Monday night for eight weeks at either the Orthopaedic Center or the University of Utah track. I was slightly in midated before the first class, not really knowing what to expect. The other par cipants, who ranged from complete beginners to ultra-runners, were very friendly and quickly put my apprehension to rest. The instructors consisted of doctorate-trained physical therapists Laura LaMarche, Shane Thoreson, and Linda Scholl as well as Ryan Cannon, an exercise specialist and personal trainer. I found them all to be very enthusias c, knowledgeable, and willing to answer any of our ques ons. We began the first class outside with a short running warm up followed by drills (high knees, bu kicks, karaoke, skips) and stretches. We then completed the bleep test as a measure of baseline fitness. A er the test, we headed inside where we were given resistance bands and led through a workout consis ng of a variety of ab, hip, and glute exercises. We were given handouts explaining the exercises and we were expected to do these exercises on our own throughout the week. I knew that my core strength was lacking and that I was par cularly weak in the hips and glutes and this first class confirmed it. I struggled to by Tina Willson properly do many exercises that on paper looked very easy, but my strength increased as the course progressed. Each week, we began class with a short run, drills, and stretches. A er that we moved on to workouts to improve our running form and general strength. The workouts included plyometrics, barefoot running on the grass, stair running, sprin ng, and running with a resistance cord around our waist. At the end of each class, we were taught progressively more difficult core exercises and given handouts of the exercises to complete as homework. During the last class, we had our gait analyzed by running on a force plate treadmill. We were given a colorful handout showing the forces generated with each step. I learned that I am a heel striker and that I touchdown and push off more forcefully with my right foot than I do with my le foot. My cadence is also a li le lower than the ideal 180 steps per minute. While I certainly was not as diligent with the homework as I could have been, I tried to incorporated the exercises a few mes a week and have con nued with some exercises now that the class is over. The class exposed me to some things that I d never tried before and helped get me out of my running slump. The hip pain that I had in April has gone away, likely due to the strengthening exercises that I ve incorporated into my rou ne. Overall, I enjoyed the Run Fit class and recommend it for any runners that want to strengthen their core to improve their running and prevent injury. Club Membership Benefits Regularly scheduled fun runs and track workouts Quarterly Runner s Pulse electronic newsle er Discounts on all club races Annual club banquet and BBQ 10% discount (20% with cash) on purchases at Wasatch Running Co. (8946 S. State St, Sandy) 10% discount (15% with cash) on purchases at Deboer s Running (135 S. Main, Boun ful) and Companionship, camaraderie, compassion, and encouragement Page 4 The Runner s Pulse
Wasatch Trail Series Editor s note: We invited long- me local trail runner Mi Stewart to tell us about the race series he launched last year. I started The Wasatch Trail Run Series last summer to provide a consistent, convenient, and affordable opportunity for people to race on trails at managable distances (~5k/10k). Last year we started out by holding 5 midweek evening races at Solitude Ski Resort in late summer. There was a lot of enthusiasm so I knew I was on to something. This year we started out racing every other Wednesday evening at Corner Canyon in Draper. Star ng in July, we will be racing every week. In the weeks between the Corner Canyon races we will be racing up at Solitude and Snowbird. Every race offers a 5k-ish or 10k-ish course for the same price of $15 (includes raffle entry). At the end of each race, we hold a par cipant raffle where we raffle off goods from our sponsors. by Mi Stewart A wide variety of runners from ultra marathoners to beginners have been showing up for the races. It s been a great experience. A li le community is star ng to develop which is fun to be a part of. For people who would like more informa on including sponsorship opportuni es, please visit www.runontrails.com and/or our Facebook group: Wasatch Trail Run Series. Member Highlight: Jess Taverna (con nued from p. 3) I believe I ll be in a much be er place with core and leg strength that I would be without CF. The challenge is going to be doing it all balancing climbing and running was tough enough! Do you pursue other endurance sports, such as cycling or triathlons? I road bike some 1-2 mes a week as cross-training when I can run, more o en when I can t. Despite many months of lessons I am a wreck in the water, so no triathlons for me. I also do a lot of alpine-style climbing, involving long days on the move, so I see that as a kind of endurance sport as well. How long have you been climbing? Can you share an interes ng climbing experience with us? I ve been climbing for about 15 years, so I ve had a lot of pre y amazing experiences. I think the most incredible thing about climbing is all of the places it s taken me. My husband and I once did a four month road trip, living in our truck, driving and climbing all over the U.S. I ve climbed outside in twenty states, three Canadian provinces, Baja, and France, on what has to be at least a dozen different types of rock. I ve done an 18-hour push on an ice route in the Alaska Range, and spent an unplanned night out in the Sierras sleeping on top of a climbing rope with my legs shoved in my pack for warmth. I ve watched both sunrise and sunset from the tops of desert towers and mountain peaks. And a er all these years, I m s ll going to places I ve never climbed before, some not more than three hours from SLC. What other pas mes do you enjoy? It s tough to fit much in alongside running, climbing, CrossFit, and cycling. I love to spend as much me outside as possible, whether it s more intense training or just a mellow hike or walk in a park. If I m out of the house, it s almost always for one of these things. Otherwise, I spent much of the last six plus years in grad school, so now that I m done I love to fit in me to read whatever the heck I feel like reading! Summer Page 5
Running in Sedona The sun had yet to crest Munds Mountain as I headed north on a shadowed trail on what would be an epic run around Sedona and the Village of Oak Creek, Arizona. It was that me of the morning when it is s ll peaceful and quiet; I felt as if I had Sedona to myself. We arrived in bustling Sedona, which is located between Flagstaff and Phoenix in Arizona s Red Rock Country, two days earlier. Sedona is a popular des na on for those into hiking (or running), history, archeology, or exploring the spiritual and metaphysical. We clearly fit into the first group. Before we d had a chance to check in to the hotel, I went to the Sedona Running Company and asked for sugges ons on a long run. When the shop owner ducked behind the counter for a map, I no ced a long string of 100 mile finisher belt buckles on the wall. I knew that I was in good hands. Ten minutes later, a er a chat about Utah ultras, I le with a 30-mile route highlighted in yellow on my new map. The sun crested Munds Mountain as I headed north on the Munds Wagon and Huckaby trails. These sweet single track trails led me through red rocks to the river bo om north of Sedona where crossed Oak Creek before climbing up to Midgley Bridge. Jim and Bodie were wai ng at the top for the first of three aid sta ons. Bodie, our yellow lab, was exhausted from 10 miles of hiking the day before. It appeared that a day of sleeping in the back of the Subaru was just what he had in mind. Jim read the paper. Twice. At Midgley Bridge, which was about 6 miles into the run, I picked up the Jim Thompson trail, heading south on a series of trails that looked over Sedona from the west. For the next 18 miles, I ran on rolling, ru ed and/or rocky single track, technical dry stream beds, slick rock, and sand. Most of the trail was runnable, and though it was not flat, no single climb exceeded 300 feet of eleva on gain. Page 6 by Carrie McAdam I crossed the river for a second me at about mile 20, stopping to soak my hat in the cool water. From there I followed the river for a mile or two on a shady stretch of the Templeton trail before climbing out and turning east for Cathedral Rock. Before this stretch, I d passed no more than five people on the trails. Cathedral Rock is a popular a rac on, so within a few miles I encountered more hikers than I d seen to that point. I was also beginning to feel the heat and the miles, but I had hopes that the Cathedral Rock Vortex would re-energize me. Vortexes are said to be spiritual energy centers. Perhaps the group of meditators I passed felt the vortex energy, but it wasn t working for me. Therefore, I did what all good trail runners do when feeling let down by a vortex. I got out the trail mix and kept going. A er Cathedral Rock, I picked up the Slim Shady trail and went south towards the Village of Oak Creek. This new mountain bike trail is weaving and undula ng, and moderately technical. It kept my mind occupied. I was glad to see Jim and sleeping Bodie in a trailhead parking lot a few miles later. Jim handed me a cold one (Powerade) and a candy bar, then sent me on my way for the last few miles. This last sec on was on the well traveled Bell Rock Pathway that weaves around Bell Rock, another popular vortex site, and heads north back towards Sedona. When I finished 45 minutes later, I d covered roughly 30 miles on 18 different trails, crossed Oak Creek twice, and gained and lost the same 250 feet about 10 different mes. I didn t complete a full circumference of the Sedona area, but I d come pre y close. Many of those trails were not new to me. I ve made numerous trips to Sedona over the last 10 years, making it a point to hike or run a few new trails each me. However, connec ng the trails together in a single run created an en rely new experience, and was a wonderful way to see Sedona. The Runner s Pulse
Run Schedule Summer 2013 Monday Speedwork: 6:00 pm at the Highland High track. Meet west of the track in Sugarhouse Park. (Visit the web site for September workouts.) Wednesday Fun Run: 6:00 pm, resuming at Highland High (2100 S 1700 E, north parking lot). Saturday Fun Run: Held at varying loca ons (see below) star ng at 8:00 am. (Visit the web site for Sept. loca ons.) Sunday Run: Informal run (~5 miles) at 8:00 am at Highland High School, 2100 S 1700 E. Monday 6pm Workout July 1 July 8 6 x 1200m 4 x 1600m July 15 3 x (1 x 200m + 1 x 400m + 1 x 800m + 1 x 400m + 1 x 200m) July 22 July 29 10x hills 5 x 1200m August 5 4 x (1 x 800m + 1 x 400m +1 x 200m) August 12 August 19 August 26 16 x 400m 2 x 200m + 1 x 400m + 1 x 800m + 1 x 1200m + 1 x 1600m + 1 x 1200m + 1 x 800m + 1 x 400m + 2 x 200m 8 x 800m Sept. 2 (Labor Day), 9:00 am 2 x (1 x 800m + 1 x 1600m + 1 x 800m) Wednesday 6pm Loca on Details July 3 & therea er Highland High School 2100 S 1700 E. North parking lot, near school sign Saturday 8am Loca on Details July 6 Jordan River Parkway 5400 S 1000 W. Meet in lot on NE side of the river July 13 Emigra on Canyon Rotary Glenn Park on Sunnyside Ave. and Wasatch Blvd. July 20 State Capitol East Capitol Blvd., diagonal parking NE of Capitol building July 27 (7:45 am) Mill Creek Canyon Carpool from the park & ride lot, 3900 S & Wasatch Blvd. August 3 Jordan River Parkway 5400 S 1000 W. Meet in lot on NE side of the river August 10 Emigra on Canyon Rotary Glenn Park on Sunnyside Ave. and Wasatch Blvd. August 17 Draper Park 12500 S 1300 E August 24 State Capitol East Capitol Blvd., diagonal parking NE of Capitol building August 31 (7:45 am) Mill Creek Canyon Carpool from the park & ride lot, 3900 S & Wasatch Blvd. Fun runs are informal, non-compe ve runs open to members and their guests. Non-members are welcome but are asked to join the Club if they plan to par cipate on a regular basis. There is no fee and no facili es are provided. Runners arrive, socialize, run (or walk), and o en go out to eat a erwards. The base distance is generally 5-7 miles but can be altered to fit individual needs. Please plan to arrive 10-15 minutes early if you need me to stretch or warm up. Runners regularly par cipa ng in fun runs or other SLCTC events are expected to have a signed waiver on file with the Membership Commi ee. The club membership applica on and waiver can be found at www.slctrackclub.org. Summer Page 7
board@slctrackclub.org Thanks to our Sponsors! Editor s note: If you see any problems or want to comment on or contribute to the newsle er, please contact Paul Bernard at mpbernard@gmail.com Next newsle er: October 1, 2013 Deadline for ar cles: September 16, 2013 Send photos and ar cles to: mpbernard@gmail.com Visit us on the Web h p://www.slctrackclub.org