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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: Kim (from Meetup), Betty.
Upcoming club races: Dana Point Turkey Trot 5k/10k on 11/28 (racing snail 14 caps), Tiger Run 5k/10k in Pasadena on 12/6. The ASPRC canopy will be at both races.
Commemorative dog-tags were awarded to Oktober Mileagefest participants.
Holiday gift exchange will take place next month. The maximum value is $25.
2015 officers election results – President: Monet DeJesus, VP: Mario Guereca, Treasurer: Robert Mignosa, Social Chair: Sue Sternberg, Meetup Guru: Luigi Guereca, Newsletter Editor: Frank Chen.
Special guests Joe and Carol promoted OC International 5K on 11/22 and Coach Fier will be a race timer at Cornucopia 5K on 11/29. Both races will be at Mile Square Park. See page 6 for more info.
Bob Norton will host the annual Christmas Lights Run on 12/22 in Newport and the Crystal Cove New Years Resolution run. See Meetup site for details.
All-chapter Snails Gala is on 2/7/15. The theme is “disco.” Flyer will be available soon.
Next monthly club meeting: 12/10/14, 7:00pm (after 6:15pm fun run)
For informational use only. Not for sales or marketing.
www.snailspace.org www.meetup.com/snailsfountainvalley/
Table of contents:
01-Meeting Minutes
02-Spirit Awards
03-Huntsman Games
06-Mile Square Park Races
07-Groin Pain
09-Revel Canyon
12-Races and Places
17-Snails Cup
18-Race Results
19-Treasury/Membership
20-Club Races/Runs
2014 club officers:
President: Luigi Guereca [email protected]
Vice President: Robert Sternberg [email protected]
Treasurer: James Morner [email protected]
Social Chair: Casey Letcher [email protected]
Newsletter Editor: Frank Chen [email protected]
Meetup Guru: Bridget O’Callaghan-Hay [email protected]
Club Liaison: Bob Morris [email protected]
NOVEMBER 2014 NEWSLETTER
New York City Marathon. Photo courtesy of www.quindo.be
Snail's Pace Spirit Awards
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Last month’s recipient was Bob Nash
This month’s recipient is Rob Sternberg
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.
Snail's Pace Spirit Awards
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The Huntsman World Senior Games
by Bob Morris
Last month I went up to St. George, Utah, not to run the marathon, but to participate in the Huntsman World Senior Games. This two week event drew over 10,000 entrants and has a strict qualifying standard – you must be at least 50 years old to participate.
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27 sports are offered; ranging from archery to bowling, golf, horseshoes, mountain bike cycling, pickleball, and other geriatric “sports”. There are also three road races; 5k, 10k and half marathon but I chose some track events which were held over three days; the 3000, 800, 1500 and 400.
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While the level of competition is not on par with the USATF Masters Track & Field Championships, Huntsman still draws athletes from across the country as well as some overseas competitors. In my age group I came away with three gold medals in the 3000, 800, 1500. The 400 was another story where I finished dismal fifth.
Whether you ran track in high school or college, or never at all, this is something worth checking out. www.seniorgames.net It’s quite inspiring watching athletes in their 90’s out there competing and giving their all. I plan to go back again next year and hope to see some other Snailers there.
Orange County International 5K Fun Run & Walk Saturday, November 22
9:30AM at Mile Square Park (Shelter #3)
$20 Entry Fee
This event is designed to give folks an opportunity to challenge their bodies and spirits alongside our Kenyan brothers and sisters in a synchronized video-linked footrace between Orange County, CA, USA and Eldoret, Kenya.
Registering online will enable you to create your own personal or team fundraising website! Take advantage of this opportunity to share your own training photos, stories, and motivation for supporting ELI through this event. Motivate others to either join your team or enable you to make a difference through their donations.
Go to: www.empoweringlives.org/blog/ for registration and more info.
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Join us for our 1st annual 5k run to benefit the Orange Coast Musical Arts at Mile Square Regional Park,16801 Euclid Street, Fountain Valley, Ca. 92708.
For more info and registration, go to:
http://www.orangecoastmusicalarts.org/5K_Run.html
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Groin Pain
by Dr. Tabassum Ali, DC, ART, CCCN
Adductor longus strains will typically be found in the ice hockey and soccer communities due to the nature of the sport with an increase of side-to-side stride motion. Strength of the adductor longus is directly correlated with the likelihood of experiencing a groin injury. Pain will be felt with direct palpation of the pubic bone where the adductor longus attaches and any resisted motion of the adductors. The adductor muscle group is comprised of four muscles: adductor magnus, adductor longus, adductor brevis, and pectineus, all which are primarily involved with hip adduction and some hip flexion and hip extension. The adductor longus is the primary muscle of the adductor group to be injured. In some cases an adductor longus strain transpired at a previous time but was over looked, putting the muscle at a higher risk of being injured again at a future time.
Treatment of an adductor longus strain can include steroid injections in the pubic bone area to relieve pain and allow muscle repair with approximately 3 weeks of inactivity. Conservative treatment includes working the adductor muscles by releasing the underlying scar tissue through specific myofascial techniques and addressing alignment of the hips, and possibly the knee and foot. An adductor longus strain can be prevented by strengthening the muscle group and keeping it conditioned throughout the off-season. The goal is to keep the adductors at a strength of at least 80% of the abductors to maintain stability and injury prevention.
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Warm up of the muscles is crucial and can be done with simple adductor stretching, side lunges, and sumo squats and continued on with the strengthening program. Exercises to strengthen the adductor longus will include ball squeezes from a flexed knee position to an extended knee, side slides with concentric contraction of the adductor longus, and resistance band with adduction at the hip keeping the knee extended. Strengthening exercises of the adductor longus can be further customized to be sport specific if the athlete so desires. In addition to the adductor strengthening, focus must also be maintained on core and balance strengthening to prevent further injury. Total rehab of the adductor longus with strengthening exercises to a minimum of 80% will take approximately 8 weeks.
In summary, to address an adductor longus strain:
• Address the scar tissue in primary involved muscle, and any associated muscle
• Stretch the adductors
• Strengthen and train the adductors to prevent future injury (sport specific functional training)
Check our website for more information and for any questions or concerns www.drtabali.com or email [email protected]
Works Cited
Tyler, Timothy, and Stephen Nichols. "Rehabilitation of Extra-Articular Sources of Hip Pain in Athletes." North American Journal of Sports Physical Therapy 2.4 (2007): n. pag. Web. 12 Mar. 2013. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953304/
Cressey, Eric. "Construction by Adduction." Testosterone Muscle Articles. N.p., 05 Feb. 2004. Web. 12 Mar. 2013. http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/construction_by_adduction
Groin Pain
Revel Canyon City Half Marathon
by Luigi Guereca
The Inaugural Revel Canyon City Half & Full Marathon took place on the 15th of November in Azusa. The Revel Group is a race organization based out of Utah.
It was a chilly morning for the point to point race. Runners had to take a shuttle from Citrus College to the start line. The last shuttle would be leaving at 5:45. So, I had to be there at 5:00 to make sure I got there on time for the 7:00 start time. The bus ride up the hill was interesting because it was still dark as we ascended. Half way up the hill I noticed my phone lost reception. I was gonna use the Strava App to track my run but I was no longer gonna be able to.
I was Pacing 2:10 and had to make sure there I was there early for runners. As we were taking the bus ride to the start line I was making sure I was paying attention to the course. I knew there was going to be about 900 feet of elevation loss with a couple minor hills. In order, to help keep my pace group well informed and motivated I had to know the course to some extent. There were a total of 5 gradual inclines before the course leveled out at Mile 11. 9
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While waiting in the staging area I noticed many runners were huddled up due to the cold. I thought I looked badass rocking the Pacer Singlet until I saw a runner walking around shirtless. Many runners were wanting to take pictures with him or giving him kuddos for walking around shirtless. The announcer gave him a shoutout. My fellow pacers were fellow run specialty employees. Instead of the big fancy start line the race organizers had a simple PVC structure with a neoprene sleeve making it simple to move.
Once, the race started I saw a runner trip and fall within the first mile because he was attempting to take a picture of the scenery while running but hit the curb. I saw this same runner at the finish line and his knees were bloody but finished the race 2:05. The Revel Group had signs on the side of the road with inspirational quotes or just something funny to distract runners from the distance. In my pace group I had some attempting to hit a personal record, maintain a 2:10 pace as a training run or attempting to run stay with group as we caught them. There was a particular runner who had been running 10k's for the past 14 years and had stepped up to the half marathon as a promise to his daughter if she got straight A's. I informed him, "a half marathon is just two 10k's put together". He laughed because he was struggling at Mile 4. He wanted my saying to be up on one of those signs for next year. When I was looking at the map of the local area I remembered Morris Reservoir was to our left. There were very few spectators up in the mountains because there were few spots people could post up. When we hit Mile 11 there were several runners struggling because the downhill slope had taken out a roll on them. As I mentioned there was going to be beer at the finish line a couple of the runners sucked it up and decided to run ahead. When we got to the line 2 of the runners that ran ahead were waiting at the finish line because they wanted to tell me they had ran a personal record
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At the staging area for the shuttles I walked by A Snails's Pace Running Academy Student but I didn't recognize her so I didn't want to look like a creep. While walking around the start like I came across a couple of Running Academy Students from Brea that recognized me. Furthermore, I saw fellow 2014 Brea Club Officer hanging out with several Brea Snails I didn't recognize. While I was watching runners crossing the finish line I saw several A Snail's Pace Running Club members cross the finish line. It was great to see fellow Snails showing a strong presence.
The finish line became one of my favorites behind Brea 8k and Coaster Run. Chick fill a and Marie Calendars were at the finish line besides the usual bananas and bagels. There it was the sweetest piece of pie I had eaten because when you run the sugar in an apple pie is so rewarding. Typically, I'm not a big fan of chick fill a but the nuggets they had were so good. I had to take a picture at both booths because food at a running event doesn't get combined enough. The medal given to all finishers became the biggest medal I have in my collection. In addition, they gave out a cold towel to all participants. It was a cool cloudy day but cleaning up a bit with a cold towel felt so good. I will be looking forward to the 2nd Annual Revel Canyon City Half & Full Marathon. I strongly recommend looking into the race. Especially, if you are attempting to qualify for Boston.
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Races and Places with Snails
Surf City 10Mi/10K, 10/26/14
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Races and Places with Snails
Surf City 10Mi/10K, 10/26/14
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Races and Places with Snails
Surf City 10Mi/10K, 10/26/14
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Races and Places with Snails
New Balance 860v5 Launch Party, 11/13/14
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Races and Places with Snails
New Balance 860v5 Launch Party, 11/13/14
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Snails Cup Series
Elite Chapter Total Races
Total Points
Kevin Broady BR 6 6391
Miguel Magana MO 9 9300
Mark Donaldson MV 7 7133
Sherri Ellerby MV 6 6085
Roberto Chavez MO 7 6933
Heather Huggins MO 7 6882
Leilani Rios MV 6 5820
Erik Tavera MV 8 7327
Luis Palacios MV 6 5614
David Schiller FV 9 8086
For the complete listing, go to ASPRC FV Meetup site:
http://www.meetup.com/snailsfountainvalley/files/
Club Members Chapter Total Races Total Points
Pat Herr MV 9 8286
Kristine Miller MV 9 7747
Gloria Rendon-Thomas MV 9 7616
Teri Magnuson MV 10 7804
Sheri Corlett MV 8 6631
Faith Morris MV 10 7251
Grace Innis MV 8 6236
Amy Katz MV 8 5720
Tanya Mansel MV 9 5717
Greg Beck MV 6 5182
Than Duong MV 12 6346
Fernando Gonzales MV 6 4750
Sue Sternberg FV 6 4384
Robert Sternberg FV 6 4348
Marc Owen MV 6 4321
Michael Diaz BR 5 3975
Judy Sweet MV 6 3950
Craig Innis MV 5 3912
David Wilder BR 5 3863
Denise Bacher BR 4 3758
Staff Chapter Total Races
Total Points
Mike Schwartz MV 7 5733
Arcy Gamez BR 7 5543
Bob Norton FV 10 7302
Victoria Knight BR 6 4632
Robert Mignosa FV 8 5686
Armando Acuna BR 5 4287
Liz Sponagle MV 4 4035
Mike Powers MV 4 3839
Mike Flowers MO 4 3574
Michelle Montiel FV 5 2874
Race Results
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Name Time Comments
Long Beach Half Marathon
Rob Sternberg 1:49:00 I beat Sue!
Sandra Bartholomew 1:56:00
Ken Bartholomew 1:57:00
Luigi Guereca 2:02:00
Sue Sternberg 2:08:00
Bob Norton 2:21:51 3rd Div
Jenny Gardelle 2:27:00 First Half!
Pam Belasco 2:40:00
Roseanna Uman 3:28:00
Tab Ali -
Renee Baker -
Surf City 10K
Luigi Guereca 0:51:00
Sue Sternberg 0:54:00
Monet DeJesus 0:59:09 Awesome run with Patty
Pam Belasco 1:08:00
Rob Sternberg - A personal best and beat Sue!
Tab Ali -
Surf City 10Mi
Renee Baker 1:39:00 1:40 Pacer
Jenny Gardelle 1:49:00 First 10-miler!
Other Races
Tom Pontac - Long Beach Marathon— Legacy runner 30 years in a row!
Cesar Gomez - Spooky Raptor Run 5K— Super fun run!
Kristin Morris - Indianapolis Half Marathon—
Kristin Morris - Grand Rapids Half Marathon—
Kristin Morris - R&R Los Angeles Half Marathon—
Kristin Morris - Santa Clara Half Marathon—
Kim Hartshorn - Surf City Marathon— Upcoming 1st marathon
Sandra Bartholomew 1:54:00 R&R Half Marathon—
Ken Bartholomew 1:58:00 R&R Half Marathon—
Jennifer Monioz 7:12:00 Lake Hodges 50K—
Jennifer Monioz 9:49:00 Chino Hills 50K—
Bob Norton 7:16:50 Catalina ECO Marathon— 1st Div, Hot! 100 degrees
Treasury Report & Membership Update
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Thanks to the following members paid their dues in October:
MICHAEL LUCERO
JAMES MORNER
RICHARD CRAFT
ALEXIS CAMARILLO
ANDREAS WEAVER
SANDRA SAGASTUME
PATRICK COPPS
KATHY MCCARTHY
The following memberships have expired:
BOBBY PORTER
BRYAN SOLIS
The following memberships are due to be renewed in November:
JENNIFER GARDELLE
JACKIE GOLISON
CASEY LETCHER
JENNY WARREN
Total active members: 98
As of 10/31/14
Balance as of 10/1/14 $2,935.52
S.P. Incentive Winner - $10.00
Club Meeting Food for 10/08/14 - $185.00
Membership Dues Collected + $230.00
Balance as of 10/31/14 $2,970.52
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.
Email suggestions for additional Club Races to: [email protected]
Chapter Sponsor
Date Race Location
MV NOVEMBER 27 Dana Point Turkey Trot 5k/10k Dana Point
MO DECEMBER 6 The 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 111414
Sunday Morning Beach Runs
Meet at the Edison Community Center
21377 Magnolia St., Huntington Beach, CA 92646
Meet @ 7AM. Fun Run: Approx. 10 miles
