lompoc valley distance club - cloud-based business phone
TRANSCRIPT
Scott Williams 5k 2
Nite Moves 2
Sponsor Spotlight 3
LVDC’S Mission Run 3
5 Common Mistakes 4
FYI 5
Trettin Race Results 6
Sponsor Page
7
INSIDE THIS ISSUE
Lompoc Valley Distance Club
P.O. BOX 694
Lompoc , CA 93438
www.impulse.net/~lvdc/
Wayne Davis President 735-7177 Kent Yankee Treasurer 733-0754
Julie Campos Vice President 736-6255 Larry Huyck Newsletter 291-7701
Betty Lee Secretary 736-7380 Ron Cortopassi Webmaster
NOTES FROM THE LVDC PRESIDENT
SATURDAY, APRIL 25, 2015, 9:00 A.M. ANNUAL SCOTT WILLIAMS 5K
CROSS COUNTRY RUN. LOMPOC Scott Leedham, (805) 736-4154, ext 5422
SUNDAY, MAY 3, 2015. RAY GIL AND ALAN HUNT MISSION MEMORIAL 5K
RUN/WALK AND 10K RUN, LOMPOC. Wayne Davis, 735-7177, email:
SATURDAY, JUNE 27 2015, 8:30 AM. FLOWER FESTIVAL PARADE ROUTE
5K RUN/WALK AND 1K KID’S RUN , LOMPOC. A.Lee & Wayne Davis at 735-
7177, email: [email protected]
SATURDAY, SEPTEMBER 26, 2015, 8:00 AM. 40th ANNUAL VALLEY OF THE
FLOWERS HALF-MARATHON RUN AND WALK AND 5K, LA PURISIMA MIS-
SION, LOMPOC. Betty Lee, 805 736-7380, Bettylee0077 @MSN.com.
SATURDAY, OCTOBER 18, 2015, 9:00 AM. 12th ANNUAL LIZARD BREATH
FENCE LINE 7.5-MILE FUN RUN AND 3.5-MILE WALK, LA PURISIMA MISSION,
LOMPOC. Mary Lou Seelandt at (805) 737-6153, [email protected].
SATURDAY, DECEMBER 5, 2015, 9:00 AM. CATCH SANTA CLAUS TOYS FOR
TOTS 3 MILER, RIVERPARK , LOMPOC . Fran Zimmerman, (805)733-2255,
KEY DATES—2015 LVDC RACES
OF INTEREST
● NEW EVENT : SCOTT
WILLIAMS 5K
CROSS COUNTRY
RUN ON APRIL 25TH.
“RUNNING FORM”
WILL RETURN IN
THE MAY ISSUE
WITH LEGS/
STRIDE AND
ANKLES/FEET.
APRIL 1, 2015
I’m happy to announce that LVDC member Olga Lucaric was out walking the
La Purisima Mission on Saturday, March 27, just 6 weeks after having her
knee replaced. She is doing Physical Therapy twice a week. On Saturday, 11
April, Olga & I will be at the Mission at 8 am to celebrate her return to walk-
ing. Anyone interested in joining us?
Next LVDC sponsored event is the Memorial Run/Walk on Sunday, 3 May, at
the La Purisima Mission on the upper and lower loops. It honors past LVDC
members whom have performed viable service to the State Park and individu-
als that volunteered endless hours with staging events within the boundaries.
Volunteers are needed for this event – please contact me by email or phone.
Lastly, Happy Easter & praise the Lord! I will celebrate (cont. page 5 Message )
2
SATURDAY, APRIL 18,2015.
8:00 AM. SANTA BARBARA
CHARDONNAY 10 MILE/5K
RUN. LEADBETTER BEACH,
SANTA BARBARA. The Santa Barbara Chardonnay 10-
miler / 5k is a premier Spring run-
ning event in Santa Barbara. A
beautiful out-and-back course along
the waterfront. Starting at Shoreline
Dr and Loma Alta, it’s a fast, flat
start & finish with a few rolling
hills in the middle. Join us for the
fun, festivities and the return of the
post race wine tasting.
Entry fee schedule: Early registra-
ton (thru 3/8/15) - 10-Miler $50, 5K
$35, mid-registration (3/9/15 thru
4/15/15) - 10-Miler $60, 5K $40,
Late registration - 10-Miler $70, 5K
$45. Youth (16/Under) - 10-Miler
$30, 5K $20. www.sbactionpro.com
to register.
SATURDAY, APRIL 25, 9:00 AM. ANNUAL SCOTT WIL-
LIAMS 5K CROSS COUNTRY
RUN, LOMPOC
Held on the Picnic Grounds of the
Federal Correctional Complex near
the intersection of Santa Lucia
Canyon Road and Oak Ridge
Road, the run offers scenic vistas
of the Lompoc Valley. The Run
will begin at 9:00 AM. The cost is
$10 for children under 12, and
$25.00 for all others. Race day
registration starts at 8:00 AM. The awards ceremony will be at 10:30
AM. The run is sponsored by the FCC Employees’ Club and the
Lompoc Valley Distance Club. Call Scott Leedham at 805 736-4154,
ext 5422 or contact Matt Brown at the FCC Employees’ Club, 3600
Guard Road, Lompoc CA 93436 for more information.
Lompoc Valley Distance Club April 1, 2015
WEDNESDAY APRIL 29, 2015 –
WEDNESDAY AUGUST 26,
2015, 5:00 PM. NITE MOVES,
5K RUN, SWIM AND BIATH-
LON. SANTA BARBARA.
NITE MOVES -. Leadbetter
Beach, 801 Shoreline Road Santa
Barbara, CA. Family evening at
the seashore built around a 5K
Fun Run.
Options now include two aqualt-
hon distances: (1)The traditional
1K swim and 3.5 mile run. (2)
The new beginners 500 meter
swim and 1 mile run. Also a
2000 meter Open Ocean Swim
has been added. The basic 5 K
footrace ,a kids Mile and a Soft
Sand Sprint for the small chil-
dren round out the events.
Post Race events include live
music, food sampling and soft
drinks and adult beverages, bib
drawing door prizes and a vari-
ety of vendors throughout the
summer.
Check our website for up to the
minute details about special hap-
penings.
Event details and schedule
Registrations Opens at 5 p.m on
site every Wednesday, Ocean
swim waves begin at 6:25, Run-
ning events begin at 6:35. Ven-
dors Booths open at 5 p.m. Free
Kiddies Sand Sprint at 7:30.
Bring Lawn chairs or blankets to
enjoy the sunset performances,
along with your transistion gear
and set up early. You can also
register through www.active.com . For more info www.nitemoves.org
SATURDAY, APRIL 26 & SUN-
DAY, APRIL 27, 2014 - SAN
LUIS OBISPO 5K, HALF
MARATHON, MARATHON, &
EXPO:
These courses feature rolling hills,
vineyards, and other scenic vistas
as participants run past downtown
SLO landmarks and then through
the rural countryside. The 5K and
children events will be held on Sat-
urday morning while the marathon
and half marathon are on Sunday.
Packet pick-up will take place at
the Madonna Inn Expo Center.
Last year’s races drew well over
3400 entrants (517in the 5K, 2238
in the half, & 663 in the full). Visit
www.SLOMarathon.com for com-
plete information, including start-
ing times, course descriptions, and
entry fees.
Lompoc Record Photo
3
Kendall-Shepard
Eye Center
425 W. Central Ave.
Lompoc, CA 93436
P: 805-736-2020
WE’RE ON THE WEB
http://www.shepardeye.com
Lompoc Valley Distance Club April 1, 2015
1201-J E. Ocean Ave
Lompoc, CA 93436
Tel: (805) 736-7534
Fax: (805) 736-0165
Direct: (805) 740-5102
SUNDAY, MAY 3, 2015. 10 AM
RAY GIL AND ALAN HUNT
MISSION MEMORIAL 5K
RUN/WALK AND 10K RUN,
LOMPOC.
These events take place entirely
within the La Purisima Mission
Historical State Park. The courses
consist of blacktop, dirt and "some
hills.” Both events will start at
10:00 AM. Registration will start
at 9:15 AM; follow the road be-
hind the old visitor's center to large
oak tree Entry to be deter-
mined. Proceeds will be shared
with La Purisima Mission State
Historic Park docent nonprofit
group ( La Prelado de los Teso-
ros). Contact Wayne Davis, 735-
7177, email: [email protected] or
LVDC, PO Box 694, Lompoc
93438.
FRIDAY, MAY 1—SUNDAY,
MAY 3, 2015. 33RD ANNUAL
WILDFLOWER TRIATHLONS
FESTIVAL 2015. LAKE SAN
ANTONIO.
The Wildflower Triathlon Festival
has a great Exposition area with live
bands, food vendors, the latest tri-
athlon gear, race clinics presented
by top professionals and more.
Expo Hours: Friday Noon-6:00
PM, Saturday 7:00 AM-6:00 PM,
Sunday 7:00 AM-4:00 PM.
For all the details and fees go to
www.tricalifornia.com, click on
Wildflower Triathlon under the
EVENTS tab. You will find all the
details and descriptions of the
courses . Read the newsletters under
Race News.
SATURDAY, MAY 9, 2015. 8:30 AM. MIRA-
CLE MILES FOR KIDS 2015 10k RUN/
WALK. MORRO BAY ROCK TO CAYU-
COS PIER.
Your participation in Miracle Miles for Kids
makes a difference in the community. The funds
earned through registration and pledging help to
meet critical needs of the over 1,500 children, youth and families served by
FCNI annually. Sign up for only $35 now through February 14!$50 from
February 15 - April 18th, $60 from April 19 - race day on May 9th. Kids un-
der 14 years are only $15 and little ones under five years old are free. This
beautiful 10K (6.2 miles) race course runs along the water’s edge from Morro
Rock to the Cayucos Pier. We expect over 3,000 people to participate in this
year’s 12th annual event. More information and registration at
www.miraclemilesforkids.com
4
Lompoc Valley Distance Club April 1, 2015
SATURDAY, MAY 16, 2015. 7:30 AM 2015 BULL CANYON RUN—10 K, 5 K AND KIDS 1/2K
AND 1K RUNS. SANTA MARIA.
The Bull Canyon Run is a Law Enforcement Torch Run sponsored
event. LETR is a world-wide organization that raises money and aware-
ness for Special Olympics. This event is open to the public and is a fund
raiser for Special Olympics. Money is raised through entry fees and spon-
sorships Registration closes at noon on May 15, 2015. There are NO
RACE DAY registrations. A limit of 1000 runners and walkers . Entry
Fees: 5K & 10K Adults and Youth under 18—$25, Youth under 9 $20; 1/2
K and 1K—Kids (2-9) $15. You can register by Active.com or via paper
application...Go to www.bcrun.org for more information. After registration
you will receive a confirmation letter with all race day details.
The Five Most Common Running Form
Mistakes
by Brandon Laan
About The Author: Brandon Laan is a runner,
coach, and entrepreneur. He is the co-owner
of RunnersFeed.comand , Race Director for Rock
The Road 10K. He is a Level II Certified USATF
coach and holds personal bests of 1:06 and 2:21
in the half marathon and marathon, respectively.
He also enjoys running to eat, not eating to run…
and always will.
1. Slow Cadence
Running speed is a result of stride length
multiplied by stride frequency. That said,
many runners will first attempt to increase
stride length, which in turn reduces their
stride frequency, which, under optimal
conditions should be around 180 foot
strikes per minute. The easiest way to
count stride frequency is to count your
steps for 15 seconds and multiply by 4. If
you count 40 steps in 15 seconds of run-
ning–meaning your are currently taking
160 foot strikes per minute–gradually make
the jump to 180 foot strikes per minute by
focusing on increasing your turnover.Take
a few minutes to listen to your feet hit the
pavement when you run. The more time
your feet spend on the ground, the more
energy is required to propel it forward. Fo-
cus on increasing your cadence, and in
turn, your efficiency
2. Heel Striking
Slow cadence often goes hand-in-hand with
heel striking for many runners–or, as I like
to think of it, your hips are behind your
feet.Imagine this: you cannot push off your
foot when it is in front of your hips. Your
hips must come over your feet in order to
propel you forward.Arsenault argues that
“most people suffer from a poor sense of
the relationship between timing of forward
movement and foot contact on ground.
This results in reaching the foot forward to
land and pushing off too far from behind to
propel.”A lot of attention has been given to
the barefoot and minimalist running move-
ment. Arthur Lydiard, one of the most well
respected coaches of our time, encouraged
minimalist footwear decades ago. Why? To
avoid heel striking. One of the advantages
of running barefoot or in minimalist shoes
is that it will hurt if you strike with your
heel.If someone asked you to sprint on
pavement with little or nothing on your
feet, you would likely run as you were in-
tended to run. Try running on carpet, grass,
or turf barefoot for short periods of time–
20-seconds at first, working your way up to
a minute or more, and let your body find its
natural stride
3. Lack Of Mobility
As mentioned earlier, stride frequency and
stride length are the two components that
determine running speed. YouTube.com
Continued page 5
5
The LVDC
Facebook link
is:
www.facebook.com/
pages/Lompoc-Valley-
Distance-Club/
This issue of the news-
letter is early because
Larry is on vacation the
first two weeks of
April.
LVDC SCHOLOAR-
SHIPS APPLICATION
PERIOD IS STILL
OPEN...IF YOU
KNOW OF A SENIOR
AT LOMPOC OR
CABRILLO HIGH
TELL THEM TO SEE
THEIR COUNSELOR
FOR AN APPLICA-
TION.
Lompoc Valley Distance Club April 1, 2015
has a good video on stride analysis, search for Chris
Solinsky Stride Analysis. .Mobility trumps all else when it
comes to running fast and staying healthy. If you lack complete
range of motion anywhere in your lower body, you are going to
be more susceptible to injury. A good way to increase running-
specific mobility is through Active Isolated Stretching, a
method made popular by stretching guru Phil Wharton. His
techniques are focused on how to lengthen the muscles properly
in order to prevent injury and improve performance.Lastly, lets
take a look at momentum, ideally of the forward variety. One of
the best ways to establish forward momentum is to lean from
the ankles. This forward lean will also help you avoid running
vertical miles. Keep your head as level as possible, and avoid
bouncing up and down as you propel yourself forward.
4. Unrelaxed Upper Body
One of the most difficult things to teach a runner, beginner or
experienced, is how to run fast AND relaxed. A good way to do
this is by using the example of a world-class sprinter. If you
slow the footage down, you will see how relaxed his or her jaw
is, how effortlessly their knees drive up toward and through the
hips, and how the shoulders are relaxed and hanging away from
the ears. Here are a few tips to ensure that your upper body is
relaxed and you are carrying your arms properly.
* Keep the angle of your elbows at 90 degrees, and be sure not
to release that angle in the back swing, as it will only waste pre-
cious energy.
* Raise your shoulders to your ears at each mile marker during
a race, and then drop them back down into their ideal, relaxed
position.
* Perform the “Hands on Head” drill. Start by interlocking your
hands on your head. Focus on keeping your core solid and
straight while keeping the hips and shoulders level and relaxed.
Start jogging. This drill will help you to eliminate any left to
right movement through the hips and help eliminate a criss-
crossing, side-to-side arm carriage.
5. Not Running Fast
University of Colorado cross country and track coach Mark
Wetmore, who said: “Distance doesn’t kill speed, not doing
speed kills speed. “So what’s the easiest and most effective way
to work on your speed? Start by performing a few strides after
your easy runs, or add a session of weekly hill sprints into your
schedule. It’s hard to run fast, especially uphill, with inefficient
form. From there, start sprinkling some small doses of speed-
work into your training schedule, which will help fine-tune your
form, while improving speed and efficiency.
MESSAGE (from page 1)
the weekend camping with
granddaughters at the beach.
Of course I will set my alarm
clock very early so I can find
the goodies that the Easter
Bunny left behind. Chocolate,
jelly beans, and Peeps are my
favorites.
Happy Trails!
Wayne Davis #:^)
Email [email protected]
Ph. 805-735-7177
Cell 805-588-2934
6
Trettin Results LVDC MEMBERS
Overall Place( of 135), Name, Time, Sex, Walker/Runner, Division, Placing 6 Paul Lee 22:03 M Runner,50-59,2
nd place
7 Larry Li 23:39 M, Runner, 60-69, 1st place
14 Vincent Leedham, 24:55, M, Runner, 19-29, 2nd
place 23 Sara Nemeth, 25:40, F, Runner, 30-39, 1
st place
27 Terry Smith, 26:16, M, Runner, 47 Scott Leedham, 30:20, M, Runner, 50 Mari Leedham, 30:59, F, Runner, 50-59, 3
rd place
57 Larry Huyck, 32:17, M, Runner, 60-69, 3rd
place 66 Fran Zimmerman, 33:28, F, Runner, 60-69, 1
st place
70 Julie Campos, 35:58, F, Walker, 1st place
107 Lisa Norcutt, 52:27, F, Runner, 70 +, 1st place
108 Russle Norcutt, 52:28, M, Runner, 70+, 1st place
139 Constatine Hall, 1:06, F, Walker 131 Maria Hall, 1:06:39, F, Walker
Note: A complete list of all results for the Trettin Memorial Run/ Walk can be found on the LVDC website:
www.impulse.net/~lvdc/
RACE RESULTS Please send your race results to
Larry — [email protected]
Lompoc Valley Distance Club April 1, 2015
Top right: Kent Yankee
Above clockwise: the starting
line, Wayne Davis...the timer, 2nd
place winner 14 yr old Gregory
Wuitschick 20:57, Gail Trettin
signing up runners, Fran Zimmer-
man congratulates the first dog ,
and Jose Carrillo with his Trettin
T-Shirt.
7
Lompoc Valley Distance Club April 1, 2015
RABOBANK
LOMPOC VALLEY
MEDICAL CENTER
CLASSIC
INSTALLATION
COAST HILLS
CREDIT UNION
STARBUCK-LIND
MORTUARY
LOMPOC
COMMUNITY BANK
SHEPARD
EYE CENTER
AT HOME SENIOR
SERVICES
DR. W. BLAKE
JAMISON
DR. THOMAS A.
VAN METER
Patronize our
sponsors and tell them
you appreciate their
support of the
Lompoc Valley
Distance Club
and the Valley of
Flowers Half
Marathon
VALLEY MEDICAL
GROUP
IMPULSE.NET
8
Our race directors have worked hard to get sponsors to offset entry fees. Our entry fees are among the lowest if not the lowest in the central coast area. March John Trettin Memorial 5K Kent Yankee May Mission Run Wayne Davis June Parade Route 3 Miles Wayne and Lee Davis September Valley of the Flowers Half Marathon Betty Lee October Lizard Breath Fence Line Mary Lou Seelandt
December Catch Santa Claus -Toys for Tots Run Fran Zimmerman LOMPOC VALLEY DISTANCE CLUB
PO BOX 694
LOMPOC CA 93438
Dr. Trettin
Memorial 5K
Results Inside.
Mission
Memorial
Run is
May 3, 2015
Lompoc Valley Distance Club April 1, 2015