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: Laura (from Meetup)

Upcoming club races: Surf City 10mi/10k on 10/26 ($5 off with code: SC10), Dana Point Turkey Trot 5k/10k on 11/28 (racing snail 14 caps), Tiger Run 5k/10k on 12/6.

Good Form Running Clinic at FV Store is on 10/19 and 11/9 at 11am. RSVP via Meetup site.

Elite middle-distance runner Nick Symmons will be book signing and speaking from 8am-11am at Snail’s tent at Surf City Derby on 10/26.

Oktober Mileagefest is currently in progress. Treadmill miles also count. Go to Meetup site for submissions and details.

2015 Club Officer Election will be at the November club meeting.

Holiday gift exchange will take place on 12/10. The maximum value is $25.

Bob Norton will host the upcoming Christmas Lights run and New Years Resolution run. More info will be available on Meetup.

All-chapter Snails Gala is on 2/7/15. Color/theme/details will be announced.

Next monthly club meeting: 11/12/14, 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-Lexus LaceUp Series

04-Low Back Pain

07-Race on Base

10-Races and Places

15-Snails Cup

16-Race Results

17-Treasury/Membership

18-Club Races/Runs

2014 club officers:

President: Luigi Guereca themexicanluge@yahoo.com

Vice President: Robert Sternberg rob_bob_ca@yahoo.com

Treasurer: James Morner jamesmorner@gmail.com

Social Chair: Casey Letcher cletcher@pbcenters.com

Newsletter Editor: Frank Chen fightingfalcon@cox.net

Meetup Guru: Bridget O’Callaghan-Hay Bridget.OCallaghan@verizon.net

Club Liaison: Bob Morris bob.morris@runasnailspace.com

Happy Halloween

OCTOBER 2014 NEWSLETTER

Bethlehem Halloween 5K. Photo courtesy of www.lehighvalleylive.com-

Snail's Pace Spirit Awards

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Last month’s recipient was Kenneth Bartholomew

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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Lexus LaceUp Running Series Half Marathon | 10K | 5K (Individual and team races)

Use discount code: RunLaceUp5 for 10% off the registration fee.

• Register for any race distance at ALL four stops: Venture, Palos Verdes, Irvine, and Riverside.

• After the fourth race in Riverside (12/13/14), one winner who has successfully finished all four races will be drawn at random and awarded the Grand Prize, a Visio TV.

• As part of the LaceUp community, PEAR Sports is extending a 30% discount on training kit hardware to all LaceUp participants, which includes a heart rate monitor and headphones. The hardware discount is valid when participants purchase their LaceUp registration.

• PEAR Challenge participants, who are registered for all four stops, will receive a complimentary training plan on the PEAR Sports app.

Four Locations:

Ventura (11/2) | Palos Verdes (11/15) | Irvine (12/06) | Riverside (12/13)

Go to LaceUpRunningSeries.com for more details and registration.

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Low Back Pain

by Dr. Tabassum Ali, DC, ART, CCCN

On a daily basis, most chiropractors will agree that 80% of their patients complain of low back pain, if not more. As most patients with low back pain know, core and glute strength are the major contributors to this chronic condition. Anatomically speaking the main muscles of the low back include:

• Erector spinae

• Longissimus thoracis

• Ilocostalis lumborum

• Multifidus

• Quadratus Lumborum

• Intertransversarii

• Interspinales.

Other supportive muscles of the low back and core can include:

• Latisimus Dorsi

• Serratus Posterior

• External & Internal Oblique

The main function of muscle group for the low back is flexion (80-90 degrees), extension (30 degrees), lateral flexion (20 degrees), and slight rotation (45 degrees). Like with any other overuse injury, once the main spine stabilizers have been injured the body will start to compensate the biomechanics of the lumbar spine with other muscle groups. The lumbar spine is a joint of stability, but will take on the role of mobility if the hips and thoracic spine are not moving properly. Those who suffer from extension-based back pain will have short hip flexors, poor glute function, and a lack of anterior core stability- leading to an anterior pelvic tilt. The anterior pelvic tilt produced can increase low back pain and puts increased stress on the anterior joint line of the knee and puts the hamstring in a position of constant stretch, leaving it susceptible to strains. Those who suffer from flexion-based motion have more pain in sitting, as they tend to have flatter backs and increased stress on the posterior ligaments of the spine. Flexion-based pain is the classic symptomatic disc pain patient, with or without radicular pain into the legs.

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Low Back Pain

Other symptoms associated with low back pain can include:

• Pain radiating into the glutes and thighs

• Decreased range of motion

• Weakness in the core and glutes

• Discomfort with sleep and lifting objects

• Stenosis of the spine

• Disc herniation

• Vertebral fracture or slippage

Muscle weakness of the core and glutes are the primary source of chronic low back pain in addition to abnormal motion of the hips and thoracic spine. Many spine problems are the result of years and years of cumulative trauma, with repeated flexion/extension, lateral flexion, and rotation. It is likely that a lot of that trauma took place before an active life style and the low back could not handle the stress load. Some patients may present will decreased range of motion and no pain at all, while others may have increased range of motion and also be in a great deal of pain. This is because the lumbar spine functions better with less motion.

To rule out other conditions that may be causing the chronic low back pain the first source of imaging is X-ray, however it will not be able to show any soft tissue damage. X-ray will tell you if there is any joint degeneration, impingement from an osseous structure, or arthritis in the joint. The best imaging source to help diagnose chronic low back pain is a MRI.

Possible treatments for chronic low back pain:

• Rest and Ice

• Surgery based on the severity of the herniation

• Steroid injections

• Non-Steroidal Anti-Inflammatory medications

• Addressing the scar tissue formation in the spine stabilizing musculature from overuse

• Stretching

• Rehabilitative low back exercises and core and glute strengthening exercises

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Low Back Pain

Addressing the scar tissue and rehabilitation of the low back is very important; avoidance of this can lead to advanced spinal conditions such as disc herniation and vertebral slippage. Yoga has been recommended by many health care providers as a good form of exercise to help strengthen the lumbar musculature.

5 simple yoga stretches to help alleviate chronic low back pain: (watch video for demonstration)

• Forward bend (be care not to put too much pressure on the anterior joint line of the knee)

• Downward facing dog

• Child’s pose

• Wall plank

• Pigeon pose

For those who have flexion-based pain, McKenzie extension exercises prescribed by your chiropractor or physical therapist is a great form of exercise to relieve the pain.

In summary, to address chronic low back pain:

• Address the scar tissue in primary involved musculature

• Strengthen and condition the low back to prevent future injury (sport specific functional training)

• Mobilize the thoracic spine and hips

Contact Dr. Ali with questions about this condition at doctabali@gmail.com . For more information about sports related injuries visit www.drtabali.com

Works Cited

Sherman, Karen J., Robert D. Wellman, Andrea J. Cook, Daniel C. Cherkin, and Rachel M. Ceballos. "Abstract." National Center for Biotechnology Information. U.S. National Library of Medicine, 17 Apr. 2013. Web. 15 Dec. 2013. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652191/>.

"Lower Back Savers: Part 1 | Eric Cressey | High Performance Training, Personal Training." Eric Cressey. N.p., n.d. Web. 15 Dec. 2013. <http://www.ericcressey.com/lower-back-savers-part-1>.

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10k Skate Race at Race On The Base

by Luigi Guereca

Race on the Base has been held in February at the Los Alamitos Joint Forces Training Base. This race is organized by our good friendos at Run Racing who organize (which are Snails Pace Running Club Club Races) Dana Point Turkey Trot and Long Beach Marathon. This race has plethora of events with 5k, 10k, 10k Skate Race and a Reverse Tri. Also, it's unique with participants walking, running, skating and biking on the airstrip of the base.

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Unfortunately, earlier this month I was informed that Race On The Base eliminated it's 10k Skate Race. In 2013 & 2014 I participated in the Skate Race. It was a nice change of pace and a fun race to partake in. This course is interesting because it's a giants loop going through the base runway. Participants in the front and back can see the advantage or disadvantage one has on other participants. At the start line, it was rough with the asphalt being patchy and everyone was attempting to stay on their feet. This was fun because it was the first race of the day and you would participants from the other distances cheering you on. There were participants with technical skates that were sponsored athletes in this race. On race morning one can see the mist rising from the ground. Thus, making for a spectacular view as you went through the landing strip. I always found it interesting that the pavement was like any other pavement in the fact that there were rough spots and soft spots affecting your speed. Down the stretch it was a fun finish because it was a circle and you would know to push it harder or cruise it to the finish line.

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This time last year I had a couple who had partaken in the Skate Race numerous times before. We ended talking about Race On The Base for about an hour. It turns out the Skate Race was rumored to be on the chopping block because every year the finish line had been changed, according to them. I took it with a grain of salt because you can't always believe the word around the grapevine. I found out there would be no Skate Race in 2015 when I was looking at the Registration Form. I figured it 2014 not the 90s when In Line Skates were all the rage with everyone partaking in this activity. Back in the 90s the event was very popular that the folks at LA Marathon accommodated an Skate Distance in their race.

I respectfully disagree with the Race Director eliminating this fun event but I do understand this may have been a necessary decision. I do hope it makes a return for the 2016 event. Doing the Skate Race allowed me to see a couple families out their that laced up their skates or other individuals that didn't look like they partook in skating.

Before I forget, each participant of any distance at Race On The Base gets a meal voucher. Johnny Rebs provides a BBQ Burger, a soda and chips. In my opinion, the burger is very delicious.

I strongly recommend you look into Race On The Base as a fun 5k 10k in 2015. Also, the Reverse Tri in which, athletes finish on the pool seems to be a great first Tri for most people.

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Races and Places with Snails

Monthly FV Club Meeting, 10/8/14

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Races and Places with Snails

Long Beach Marathon, 10/12/14

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Races and Places with Snails

Long Beach Marathon, 10/12/14

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Races and Places with Snails

Long Beach Marathon, 10/12/14

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Races and Places with Snails

Long Beach Marathon, 10/12/14

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Snails Cup Series

For the complete listing, go to ASPRC FV Meetup site:

http://www.meetup.com/snailsfountainvalley/files/

Club Members Chapter Total Races Total Points

Kristine Miller MV 8 6937

Gloria Rendon-Thomas MV 8 6826

Pat Herr MV 7 6384

Teri Magnuson MV 8 6323

Faith Morris MV 8 5827

Amy Katz MV 7 5030

Sheri Corlett MV 6 4938

Than Duong MV 10 5359

Grace Innis MV 6 4739

Tanya Mansel MV 7 4385

Marc Owen MV 5 3545

Dawn Vonderheide BR 4 3524

Judy Sweet MV 5 3354

Greg Beck MV 4 3320

Tom Frost MV 4 3203

David Wilder BR 4 3188

Fernando Gonzales MV 4 3140

Craig Innis MV 4 3133

Sue Sternberg FV 4 2881

Cathy Shargay FV 4 2879

Race Results

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Name Time Comments

Kristin Morris - R n’ R San Jose Half Marathon— 3:58 faster

Kristin Morris - Big Cottonwood (Utah) Half Marathon—

Cesar Gomez 0:30:00 Santa Ana 5K— I ran with son

Pam Belasco 0:50:00 Grape Day (Escondido)5K— 3 generations with daughter and grandson

Bob Nash 0:22:53 Dove Dash 5K— My 50+ PR

Sandy Draper - Aliso Wood Canyon XTERRA 14K— Volunteer-sweep

Treasury Report & Membership Update

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Thanks to the following members paid their dues in September:

RICK NOER

LARRY / YUKO OHTOLA

AARON MORNIAKA

DAVE BIEDA

SUSAN McNAMARA

JAMES STUCKER

The following memberships have expired:

TAMARA HOPKINS

ANH CASE

ED WEST

The following memberships are due to be renewed in October:

BOBBY PORTER

BRYAN SOLIS

Total active members: 92

As of 9/30/14

Balance as of 9/1/14 $2,985.52

S.P. Incentive Winner - $10.00

Club Meeting Food for 9/11/14 - $190.00

Membership Dues Collected + $150.00

Balance as of 9/30/14 $2,935.52

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: Bob.Morris@aSnailsPace.net

Chapter Sponsor

Date Race Location

FV OCTOBER 27 Surf City 10/10k Huntington Beach

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 101014

Sunday Morning Beach Runs

Meet at the Edison Community Center

21377 Magnolia St., Huntington Beach, CA 92646

Meet @ 7AM. Fun Run: 10 miles