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

SNAIL TRACKS

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 emails 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.

www.snailspace.org www.meetup.com/snailsfountainvalley/

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?

NOVEMBER 2012

NEWSLETTER

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)

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 www.snailspacespirit.com 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 www.snailspacespirit.com 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 $100.00 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!

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 shoulder-roll 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

NICE VIEW (4 MILES)

SUE (11 MILES)

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

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

CHRISTIAN AND RICK

SHE WANTED HER PIC WITH 2 OLD GUYS

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.

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.

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!

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

Ask Les Cargo

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!

13

Snails Cup Update

Name Chapter Total Races Total Points

Denise Bacher BR 9 8456

Gloria Rendon-Thomas LH 11 9191

Sheri Corlett LH 10 8285

Grace Innis LH 10 7802

Teri Styles LH 9 6598

Tom Frost LH 7 6216

Oscar Huerta BR 8 5829

Faith Morris LH 8 5533

Greg Beck LH 6 5492

Tanya Mansel LH 9 5467

Monet De Jesus FV 8 5222

Sue Sternberg FV 7 5216

Craig Innis LH 7 5197

Than Duong LH 13 7002

Elaine Gronberg LH 6 4907

Amy Katz LH 8 4762

Shawn Ferrando LH 5 4661

Tina Ingegneri LH 6 4465

Pat Herr LH 5 4343

Mike Strange BR 5 3574

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.

Race Results

Name Time Comments

Surf City Beach Derby 10 Miler

Ian Farrell 1:09:32 2nd AG (2nd 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 3rd Div

Surf City Beach Derby 10K

Sue Sternberg 0:58:12 PR

Diane Sedlak 0:58:53

Robert Sternberg Very good race

Catalina Eco Marathon

Sandy Draper 4:40:00 3 AG

Bob Norton 6:16:44 2nd 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 4th Div Warm

Kristin Morris

Other Races

Bob Norton 0:26:47 Dino Dash 5K— 3rd Div

Leisa Gac 0:25:50 Dino Dash 5K—

Bobby Porter 0:46:32 Dino Dash 10K— 2nd Div, MISSED THE DINOSAUR TROPHY

Carrie Garcia 3:27:00 Santa Barbara Marathon— PR by 8 min 2nd 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— 1st marathon BQ’d

Bryan Solis 3:35:00 Long Beach Marathon—

Bryan Solis 0:42:19 City of La Puente 10K— 3rd in Division

Rick Noer 1:01:00 Catalina 10K—

Rick Noer Ride & Tie— 2 Races, 2nd, 3rd

Sue Rudolph 2:54:00 Chino Hills Half Marathon—

Ian Farrell Surf City Beach Derby 5K Obstacle— 3rd OA

Ian Farrell XTERRA Pt. Magu— 4th 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— 1st ultra, 6000 ft elevation

14

Treasury Report & Membership Update

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: 117

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 - $51.85

Distance Derby Refreshments - $51.80

Club Meeting Food 11/14/12 - $204.01

Balance as of 11/16/12 $1,965.51

15

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.

Email 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 92626

Warm up may start ~6:00 PM, ready to run between your current Marathon to 5K race pace @ 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)

11095 Warner Ave., Fountain Valley, CA 92708

Fun Run: 4 miles, less or further.

Run starts @ 6:15 PM sharp or even earlier if you like.

FC 111912