November 2012 Volume 37 No. 3

CONTENTS

President's Message1

Dirty Doings . . . . . 3

Race Results . . . . . 5

Calendar ofEvents . . . 5

Racing Ahead . . . . 6

Race Flyers . . . . . 7

Membership Form 11

R O T M8 Annualth

Run/WalkAgainst Hunger

9am Nov 22Thanksgiving

DayStockton Ports

BallparkFlier within...

H

MEETING ON

24 of Novemberth

Y ~9:30 AM Z

3808 Falmouth Ct

SATURDAY

Sundance Running Club's

Monthly Newsletter THESPRINT

THE STARTING LINE

Running to the MoodStephen Lofy, The Prez

ow are you feeling today? Doyou feel like running? Are youprepared to meet the goals you

have set?

Let us begin.

First of all, just Smile. I asked you tosmile but you didn’t. Come on it’s not thathard. Quick do it before someone seesyou. I know it’s crazy but don’t you feelbetter already. If just reading this page canaffect your mood then what other toolscan you use to positivelyaffect your mood?

Running and exercise areboth the demon we fight andour savior in the battle with ourmoods. We all struggle withthat voice inside our head,which at times says I don’tfeel like running today. I am not talkingabout those times when you may have areal physical condition that is acontradiction for running or even aconcern of overtraining. I am talkingabout the moods that come when you havejust gotten off a tough days work, or whenthe weather is gray, or when you don’tknow why, but you just don’t feel like it. I can’t tell you the number of times I haveshown up to the fun run with the idea ofjust doing 2 miles instead of 5, orpresetting the pace in my head to a slowjog simply based on how I felt. I also can’ttell you the number of times that a fellowrunner comes along side me and in ordernot to let them down or let them see howI have let myself go, I pick up the pace

and even end up doing the 5 miles insteadof 2. I am always glad I worked harderthan my initial mood told me to.Research now shows that using yourmood to set your training regimen is oneof the absolute worst techniques to reachyour goals. It’s not that the missing orchanging a single workout will ruin allyour hard work but “Mood basedtraining” ( I just made this term up) leadsto training with patterns of substitution,avoidance, manipulation and ultimatelydisappointment in not reaching goals.

Whether you establish a plan based on adesire to reach a specific goal or justa commitment to maintain a

prescribed fitness level, it’sbest to take mood out ofthe equation. Before Isuggest ideas on dealingwith your mood, let me

give you some information on howexercise can be one of your best allies inmood stabilization.

There are four main neurochemicals thataffect mood. They are: Serotonin,Epinephrine, Dopamine, and Endorphin.

SEROTONIN serves to elevate mood,increase feelings of satisfaction, and liftdepression. We may have experiencedthis neurochemical response with positivefeelings after a long run, or that feeling ofcomfort we get from spending time withclose friends, and/or family.

(Serotonin is strongly elevated after along run, or workout, even at moderateintensity levels) (please see THE PREZ page 2)

SRC’s Web Page! º www.sundancerunnersonline.com » Check it out!

THE

FRANK’S

2 November 2012 The Sprint

— THE PREZ —

Epinephrine is responsible for the “fight or flight”response that occurs when we get scared, or feelstressed. The effect epinephrine has on the body is toincrease heart rate and blood pressure, elevatetemperature, The daily stress and anxiety of life canwork to exhaust, mentally drain or even depress us,depleting our Epinephrine.

( Exercising at lower intensity levels, or performingintervals, [alternating intense exertion and rest] canlower epinephrine levels.)

Dopamine is the neurochemical that is responsible forsleeping and waking cycles. Dopamine stores canbecome depleted with chronic stress, or anxiety, andintense trauma, starvation or low carbohydrate diets.Dopamine levels can be elevated by elevating theserotonin level. (Performing long duration exercise at moderateintensity can elevate dopamine levels.)

Endorphins are the neurochemicals that act as thebody’s “natural painkillers”. Endorphins areresponsible for the decrease in physical pain withexercise. Endorphins are also partly responsible for the“runners high” that is often reported by devout runners.( The endorphin response to exercise increases withfrequency of any kind of exercise.)

We know that mood can affect our desire to exercise

but isn’t ironic that by performing specific types ofexercise we can actually make neurochemical changesthat affect our mood. In other words if you aren’t in themood to exercise, all you have to do is figure out whatkind of exercise you are lacking and go exercise.

Here are a couple of those tips I talked about tochange your mood.

Run outside. Research shows that even small doses ofoutdoor exercise can have a profound effect on mentalhealth. One study found that moving outdoors for evenjust five minutes improved both mood and self-esteem.

Smile. It's hard to be in a bad mood when you'resmiling. Smiling activates your endorphins. And you'llgenerate good vibes among people that you pass.

Repeat a Mantra. Keep saying a positive phrase suchas, "I feel good" or "I'm feeling better". You'lleventually start to believe it.

I guess the last tip should be to disregard your moodand do your scheduled workout, if you know what’sgood for you.

See you at the Fun RunStephen LofyPresident Sundance Running Club

BIRTHDAYS OF THE MONTH

November

TOD ANTON (11/7) JERRY BABINEAU (11/17)DRAKE BALCAO (11/22) DEBBIE JAMES (11/6)

MEREDITH LAVENE (11/18) JOHN MILNE (11/10)JOEY OWEN (11/17) JOHN PHILLIPS (11/6)RICK TELLYER (11/25) TIM VIALL (11/6)

“Run like hell and get the agony over with.”—Clarence DeMar

Winner, 7 Boston Marathons

Bronze Medalist, 1924 Paris Olympics marathon

3 The Sprint November 2012

Tough enough?Ralph Womack

Last year I did my first (and thought to belast) mud run. It was a 5k with someobstacles thrown in for good measure. It was

fun to be a kid again and get muddy and afterwardI felt pretty good about completing the obstacles ina decent time. Fast forward. As I was talking aboutthe mud run with a friend in February of this yearhe asked me if I had heard of the Tough Mudder.I had not. I then looked up online and wasintrigued with the fact that the event was touted asa challenge and not a race. I looked further. Whenthe description said it was an 11-12 mile run linedwith between 20-25 military-type obstacles, mud,ice and electrical shocks I thought; “what sort ofnut would submit himself to that torture anyway?”So, I just sort of pushed that thought to the backrecesses of my mind (which I lose then find everynow and again).

About April of this year I again thought about theTough Mudder (which are held at various locationsacross the country and around the world) and againwent to the web site and noticed that the NorthernCalifornia event was going to be held on Sept.22nd; my late mom’s birthday. Since my mom waspretty protective all my life I knew that if she wasstill with us she would shutter at the thought of meattempting this “young person” event. So ofcourse, I decided to do it in her honor. So thetraining began.

I had a running base of a 10k at the time andsimply began to run a little longer and more often,eventually doing a regular 5 miles on weekdaysand 8 miles on weekends. Not too difficult,certainly not as much as training for a marathon, Ithought to myself. I also began to increase upperbody workouts and knew that full extension pull-ups needed some work when I could only do 4. Ihit the gym. Regularly. I will never be all buffed upbut I did begin to notice more definition and that Isimply felt stronger as the weeks went by. Thenenter the hill runs, something hard to do down herein the flatlands. I had actually only discovered trailrunning last year when I did my first at the LagoonTrain Run in Vacaville. This clearly needed work.

So, when the training runs were going on I threw ina five miler at Comanche for Fleet Feet’s Crazy 8’strail run, also another 5 miler at Blood, Sweat andBeers in Auburn, a 12k at the Run on the Sly inPollock Pines and finally a very windy andchallenging 5 miler at Los Vaqueros Reservoir foranother one of Fleet Feet’s Crazy 8s run. The pushups, pull ups and core work continued.

So, on Sept. 22nd I reported in at Northstar SkiResort at Lake Tahoe. Did I mention that this is ataltitude and you start the run by going up (yep, up)the ski run? I turned in my 3-page “death waiver”and got my bib. As we approached the start line wecould not see it because a wall was in the way.....then the sign: “Your start line is on the other sideof this wall; get going!” It was an 8 foot wall withno cleats but it was early and I got over it prettyeasily. At the start the moderator put us through theTough Mudder Oath. We all raised our right handsand repeated “ As a Tough Mudder I pledge that: Iunderstand that the Tough Mudder is not a race buta challenge. I put teamwork and camaraderiebefore my course time. I do not whine, kids whine.I help my fellow Mudders complete the course. Iovercome ALL fears!” I began to think that myteam of 2 might be too small.

We did a bunch of “ooo-raws” and high-fives ofthose around us then off we went! The first uphillwent on and on and on.... the first obstacle was abelly-crawl through dirt under barb wire then morerunning. At about 3 miles we encountered the“Arctic Enema” in which you jump into a 4’ deepice bath of freezing water with a 2’ surface of icecubes. You continued forward before submergingbelow a wall to go under then over to the otherside. When we got out and started to run again itwas hard to feel my feet but I have to admit thatafter the extreme up hill to that point, it was overallrefreshing and we agreed we felt almost brandnew.

We did the “Boa Constrictor” where you go intodrainage pipes in a downward angle until sub-

(please see MUD RUN page 4)

4 November 2012 The Sprint

— MUD RUN —

merged in the dark near the end. From there youcrossed the water (cold too) and entered anotherpipe that went up. This was indeed challenging onthe arms and knees and not for anyone who mayhave a bit of Claustrophobia. On we went. Therewas the hand-over-hand rings and the monkey barswhich, like most everything else had a dip in thecold water as a penalty for not getting completelyacross. I felt after these that I was destined to juststay wet all day! There were many other ones thatall had mud, water, debris with running in betweenand oh yes, the log carry.

It was toward the end however, after mile 11 thatwe faced the two most difficult obstacles;“Everest” and “Electric Shock Therapy”. Wow.Everest was a 12’ wall with a curved approach,much like what a skateboarder might see, onlybigger. It was very difficult at best if you hoped tomake it up to the top without help. On my firstattempt I got the running start (which just mighthave been a bit less than if it had been prior to the11 miles covered) and as I reached for the top, thefolks there were helping others and I came up shortand slid back down.

Undaunted, this time I made eye contact with whatturned out to be a very strong young lady holdingher hand out. I ran as fast as I could, reached upand she caught my handto help me up enough topull myself over onto thetop platform. Greatf e e l i n g o faccomplishment! Myselfand my teammate thenhelped several othersbefore coming down the other side. I thought itwas over. Not so!

The final obstacle was the dreaded Electric ShockTherapy. It consists of a long shallow pit of mudand water and several hundred wires that hang overthe entire area like spaghetti; electrified spaghetti.You knew you were going to get zapped but thealternative was to skip that obstacle. Of course,this is also where lots of the spectators and prior

finishers gather to watch the show; no peerpressure here.

I decided I had come too far to fail being a ToughMudder so I went for it. I ran right through and gota few steps into the pit when I tripped and wenthard down to myknees and face downin the mud. I hadn’tactually tripped. Irealized later that Igot zapped and ittook me down. Thewires were chargedwith 10,000 volts (thankfully, low amperage) Thiswas the same as getting hit with a stun gun and itworked the same! I was stunned alright but tried toget up and run to just complete the thing and gotzapped again. This time it was a face-plant into themud. Twice was enough. From the prone positionI looked up and could see that the ends of the wireswere high enough that if I could belly-crawl belowthem I could possibly escape another zap. It

worked but I have tosay, I had indeed beenstunned. As I wasgathering myself Iheard the announcersay that someone hadcomplained that thezap wasn’t strong

enough so they had just increased it. Thanks a lot!

As we then crossed the finish we were both feelinga r e a l s e n s e o faccomplishment. Justunder 3 1/2 hours; not bad.At that point there was nobeing tired or pain; thatwould come later. Mybiggest pleasure was to make it through the wholecourse and over, through and under the obstacles,get iced, shocked and still walk and have a smileon my face. Looking around the crowd I estimatethe average age was 25 or so.... I was indeed theold timer; but a very happy old timer! Would I dothis again? I’ve already signed up to form a teamfor next year called the “Fired up and Furious”.Want to join in? S

5 The Sprint November 2012

Thanx! to those who’ve sent in results. Send yours to: The NLE�3808 Falmouth Court�Stockton95219-3203 or call 478-2802 or email: Nephronman@sbcglobal.net

Race Results

Peace Officers Memorial Run 9/29/12 Modesto5K Chiyo Shingu 30:24 D2!

Marlene Kinser 35:21 D3!

½Marathon Ricardo Guidolin 1:51:05 D1!

Urban Cow ½Marathon 10/7/12 SacramentoRicardo Guidolin 1:48:10 D1!

Octobrewfest Run 10K 10/13/12 DavisRicardo Guidolin 50:23 D1!

St. Joseph’s ½Marathon & 5K 10/21/12 Stockton5K Marie Womack 32:52

Ralph Womack 32:52Marlene Kinser 33:33 D1!

½Marathon George Cross 1:18:06 D1!Jeff Kitto 1:42:45 D1!Ricardo Guidolin 1:45:35 D1!Ann Marie Koth 2:34:24Chiyo Shingu 2:37:22 D1!

Kudos to Ricardo Guidolin: four ½ marathons and one 10K in 29 days

SUNDANCE RUNNING CLUB CALENDAR

NOVEMBER 2012

November 22nd

ThursdayStockton: 8 Annual Run/Walk Against Hunger. S/F Stockton Ballpark/Arena.th

More information in Racing Ahead section. One of our premier events. Come runor come help. Contact: 464-7369 or call Ralph Womack directly at 957-4448.

November 3 , rd

10 , 17 , 24th th th

Saturdays

SRC Saturday Morning Fun Run. 8am. Grupe Park. Pre-run gathering for plottingraces, arranging transportation/car pooling to away races, compare scars and otherinjuries, show off new shoes. Run 2 or 5 Mile (with “hill”) courses; muffins,coffee, juice after the park before descending on a local hapless eatery forbreakfast...

November 24th

SaturdaySRC Monthly Meeting & Post-Thanksgiving Brunch. ~9:30 (±). At the NLE’s (akathe Frank’s) home, 3808 Falmouth Court, Stockton, 95219. Directions: Take BenHolt to it’s westernmost end; just before it turns south and becomes Embarcadero,turn right (north) onto Five Mile Drive. Take the second left onto Fort Donelson.The next left turns into Falmouth Court. 3808 is the two story pink (ugh) house onthe corner. If lost, call 478-2802. Bring your cleverist creations from ThanksgivingDay left overs - or bring your favorite brunch substances. Coffee, orange juice,cutlery and plates (plastic and paperbe provided by the NLE.

December 15th

SaturdayAnnual Prediction Run 9am at Grupe Park - the same site as our Fun Run. Bringthings to amuse children Christmas day. More info in the December Sprint.

6 November 2012 The Sprint

November 17th

SaturdayLodi: Womble Rumble 5K & 10K Race Kids’ ½M & 1M Races. 0830. Lodi Lake, Lodi.Flier within...

November 18th

SundayMare Island, Vallejo: 6 Annual Touro University Mare Island 5K Run/Walk. Tuoroth

University, 9am. Flier within...

November 22nd

ThursdayStockton: 8 Annual Run and Walk Against Hunger: 5k Run, 5k Walk, 10K Run,th

Kids’ ¼ Mile Run. 8am. Starts at Stockton Ports Baseball Park and Stockton Arena,404 West Fremont Street (at Lincoln Street). Scenic, flat and fast 5K Run, 5K walk,and 10K Run begin at the Stockton Ports waterfront Ballpark and proceed along bothsides of the Stockton Deepwater Channel past the Weber Point Event Center, outalong the Deepwater Channel along Weber Street, returning the same route,finishing by circling the Stockton Arena with Finsih Line at the Stockton PortsBallpark. Walkers have their own scenic waterfront course along the promenade.Flier within...

December 1st

SaturdaySan Ramon: Bah Humbug! 5K Run. 9am. Bishop Ranch #2, corner of Camino Ramon andBishop Drive. Certified, flat, paved route beginning at Bishop Sranch #2 parking lot, 2694Bishop Drive. Flier within...

December 8th

SaturdayAngel Island: Hark the Herald Angles 12K & 25K. Hilly loop trail circumnavigating AngelIsland with panoramic vistas of the Golden Gate Bridge, San Francisco, Alcatraz Island, theEast Bay and marin County. EnviroSports, PO Box 1040, Stinson Beach 94970;info@envirosports.com; www.envirosports.com; 415/868-1829.

WELCOMETO OUR NEW MEMBER

DENNIS TIVEL

SUNDANCE RUNNING CLUB

MEETING MINUTES

Sunday, October 21 , 2012st

Treasurers Report: CAL 10 $3,222.78, Club $2,215.15

Ralph Womack gave a great presentation on his11 mile Supper Mudder run at North Shore Lake Tahoe.See his article in Newsletter.

CAL 10: Color of the sub 50 to 70 minutes shirtsdecided. Brookside school will be the site again thisyear.

Discussion of putting local runs on our websitewhen we get the flyers so viewers will know sooner

about them. We received a nice booklet from the Michael J.

Fox committee showing us as one of the donors. Wedid not get a specific thank you letter this year.

Prediction Run will be Dec. 15th at 9:00 a.m.Anyone having items that would be suitable for theraffle will be welcomed. Contact Marlene Kinser orbring them to the Sat. fun run.

No further business discussed.

Marlene Kinser

R.O.T.M.

A Message from Mike Palmer: Jerry, We need a supplement to the newsletter. We have a new member. Elon Miguel Von Palmer arrived on 6 November 2012 at 1:02am. A very healthy baby boy at 8lb 2oz and 20.5 inches. Mom and baby are resting after a very long weekend labor of love.

Additional results, with apologies from the xPrez for not sending these to the NLE on time.

Pacific Tiger Dash 6 October 2012 Stockton 5K Cross, George 17:41.49 O-1!! Stone, Timothy 24:52.59 Acevedo, Tom 26:54.87 Womack, Ralph 27:00.29 Shingu, Chiyo 32:15:22 Murillo, Al 32:20.56 Womack, Marie 34:15.64 Murillo, Ileana 45:11.99

One registrant per application. Photocopying form is permitted.

Please return entry form and fee by 11/07/12 for free T-shirt.

Make checks payable to:Lodi Sports Foundation/Track Fund

Mail to:Anthony Rodriguez

818 Greenwood DriveLodi, CA, 95240

Awards will be presented to the first place male and female finishers in decade age group divisions. All kid racers will receive an award.

Pick up T-shirts and race bibs at Fleet Feet Stockton on November 16 from 3:00pm to 7:00pm,

or on race day at 7:00am at the back of Lodi Lake.

Kids 1/2 mile race (8-under)

8:30am

Kids 1 mile run (12-under)

8:45am

10k - 5k race9:00am

Proceeds from the race will go towards

the renovation of Lodi High School’s

Don Womble Track & Field facility.

(Registration must be receivedby 11/09/2011)

Name _______________________________________________________________________________ Age ____________

Address_______________________________________________________________________________________________

City ___________________________________________________________ State ____________ Zip _________________

Kids Division (circle one)

Kids 1/2 Mile (8-under)

Kids 1 Mile (12-under)

Kids 1/2 & 1 Mile $20.00

5K/10K $30.00

Race Day Registration $40.00

5K 13-under 14-19 20-29 30-39 40-49 50-59 60-69 70-up

10K 13-under 14-19 20-29 30-39 40-49 50-59 60-69 70-up

Adult Division (circle one below) Gender (circle one) Male Female

T-shirt size (circle one)

Youth S M L

Adult S M L XL XXL XXXL

The Bay Area’s Pre-Thanksgiving Run Tech Shirts! Prizes!

6th ANNUAL TOURO UNIVERSITY CALIFORNIA

MARE ISLAND 5K RUN/WALK

11-18-2012

Touro University 9AM

SPONSORED BY: ALL PROCEEDS BENFIT:

Register online: www.onyourmarkevents.com & search “6th Annual Mare Island 5K Run”

For more information email: info@onyourmarkevents.com

Participant Registration Information:

Last Name: First Name: Age on race day:

Address:

City: State: Zip Code:

Home Phone #:( )

E-mail Address:

Entry Fee (Includes T-Shirt) Shirt Size (circle): S M L XL Gender: M F

Please Check appropriate box:

$30 if mailed before 11-10-2012, $35 after that until race day ($35 on race day)

$15 ($20 on race day) for students. Student ID required at check-in.

$70 ($80 on race day) for a family of 3. $10 for each additional number. Submit in one envelope.

Children under 7 are free! (Waiver to be signed on race day)

I would like to donate the following amount to show further support for Fighting-Back and GVRD

(this donation is tax deductible): $

Total Amount Enclosed: $

Please make checks payable to “Touro University-SGA”

Mail to: On Your Mark Events. P.O. Box 1199 Arnold, CA 95223

Event Waiver must be signed ON RACE DAY in order to participate in the Run/Walk

Directions: Touro University 1310 Club Dr., Mare Island, Vallejo CA 94592

The 8th AnnualThanksgiving, November 22, 2012

A 1/4 mile run for Kids 9 & under at 8:00 a.m.A 5K run/walk and 10K run, 8:30 a.m.

Stockton Ports Ballpark, 404 W. Fremont at Lincoln on the scenic waterfront, Stockton, CA

Yes, you can do this!Join 4,000 families and seniors for this fun,

family tradition; help end hunger in Stockton and San Joaquin County!

For more information, visit our website at www.runagainsthunger.org or call us at

(209) 464-7369.

Entry Blank: Mark your EVENT CHOICE (one application per person - duplicate if necessary) 5 K Run (timed); 10 K Run (timed); 5 K Walk(NOT timed);

Virtual Participant (donation only - gets cool t-shirt!)

Gender: M F Age on 11/22/12

Name: (first) (last)

Address: City: St: Zip:

Phone (H): (W): Email:

*IMPORTANT: Please fill out form COMPLETELY and LEGIBLY.

1/4 Mile Kids Run

T-shirt Size: Small; Med; Large; X-Large; XXLarge Kids 9 & Under (Shirt size not guaranteed)

Waiver: In consideration of this entry application I hereby, intending to be legally bound for myself, my heirs, executors and administrators, waive and release any and all rights and claims or damages I may accrue against the persons or organizations affiliated with this event (including the Emergency Food Bank, Fleet Feet Sports Stockton, On Your Mark Events, the Stockton Ports, City of Stockton and any and all sponsors) for any and all injuries that may be suffered by me at or en route to or from the event. I attest that I am physically fit and sufficiently trained for this event. As part of the waiver, I acknowledge that I have read and understand all of the above.

Signature (Parent if under 18): Date:

OFFICIAL USE ONLY:

5K and 10K: $35 through Nov. 12, $40 Nov. 13 through race day.

Kids 1/4 Mile Run: (Kidsage 9 and under only); $10through Nov. 12, $15. Nov 13 through November 21st and $20 on race day.

(Do not mail this form afterNov. 12th); *you can also bring this form with you to Fleet Feet on Nov. 19-21.

*No refunds or transfers ($5 fee to change event categories once you have registered). Event happens rain or shine!

On-line registration:www.runagainsthunger.org; or,Register on-line throughNov. 17th at www.active.com

Make checks payable to: Emergency Food Bank.

Mail entry form and check by Nov. 15th to:

On Your Mark EventsPO Box 1199Arnold, CA 95223

Register On-line, or use this Entry Blank (clip and mail):

Registration Fee: $35 postmarked by November 20 and $40 on Race Day for everyone. Pre-registration family rate for 3 or more is $30 per person. Must be immediate family only, and all entry forms must be submitted at the same time. Enclose a check made payable to On Your Mark Events. Register online at Active.com.

Awards: Medals are given to the fi rst three fi nishers in each age division. Costume awards will be given for Most Grinch-Like, Best Holiday Spirit, and Best Group Theme.

T-Shirts: All pre-registered participants may receive their t-shirt prior to the event start. All race day registrants, and pre-registered who wait, will receive their shirts upon completion on a “fi rst-come, fi rst-served” basis.

Start the Holiday Season with a healthy,

fun run or walk through San Ramon.

Participants will receive a holiday long

sleeved t-shirt, goodies provided by local

sponsors and medals for the top three

fi nishers in each age category.

Course: Course length is 3.1 miles on a certifi ed, fl at, paved route beginning at Bishop Ranch #2 parking lot, 2694 Bishop Drive.

For questions or more information please

call (925)973-3200

RACE ENTRY FORMMake checks payable to On Your Mark Events, PO Box 1199, Arnold, CA 95226

Yes, I want a t-shirt YS YM YL S M L XL XXL

Single Registration—$35 Family—$30 per person (3 or more people, must register at the same time)

______________________________________________________ ___________________________________Last Name First Name

______________________________________________________ ___________________________________ ________________Address City Zip

M F _____________ ( ____ ) _______________ _____________________________________________________Gender Age Day of Race Phone Number Email Address (please print)

WAIVER: This is a legal document. Read it carefully. In consideration of your accepting the entry, I, intending to be legally bound, do hereby for myself and my heirs, executors, administrators waive all rights and claims of damage I may accrue against the City of San Ramon, On Your Mark, Sunset Development and the persons and organizations affi liated with the race, any sponsors, volunteers and committee members, for any and all injuries suff ered by me or en-route to or from the strenuous fi tness races in San Ramon. I attest that I am physically fi t and suffi ciently trained for this competition and that my physical condition has been verifi ed by a licensed M.D. in the last 6 months. I acknowledge that I have read and understood all of the above. I grant my permission to allow photo and/or other video images of myself to be used for promotional or information purposes.

Participant Signature (If under 18, parent signature required) _____________________________________ Date______________

Register Online at Active.com

Bah Humbug! 5K Run/Walk

Saturday, December 1, 2012Race Day Registration – 7:30am

Race Start – 9:00am

Pre-Registration Packets: Race numbers and race information will be available for pick up on race day.* Free Refreshments, ice cream and fruit.* Awards Ceremony

Parking: Event parking is available at the Bishop Ranch #2 parking lot, and the parking garage at Bishop Ranch #3.

Age Divisions

5-8, 9-12, 13-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85+

3 Mile Prediction Fun Run

8 am “Rain or Shine”

Saturday December 15, 2012 GRUPE PARK, STOCKTON

(Benjamin Holt I-5 exit west to Cumberland, Left to the Park) Donations: Entry is a Toy, or $10 donation for the Christmas Toy Drive Pre-entry is urged-BRING A TOY AND PREREGISTER AT FLEET FEET 3 Mile Prediction fun Run: Through Stockton’s Lincoln Village West No Watches are allowed! “Attempt to predict your finish time and then try to hit it…No times known until they are posted”

**20 FLEET FEET DOLLARS TO THE BEST OVERALL PREDICTION** Awards 8 Deep: “Santa” medals to participants finishing closest to predicted times in Male/Female Divisions. Lots of Refreshments. Lots of Raffle Prizes randomly drawn from entries. Christmas jingle bells for your feet & loads of Christmas Cheer! _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

REGISTRATION AND WAIVER FORM

NAME: AGE: _

ADDRESS CITY ZIP _

PREDICTED 3-MILE TIME: Minutes Seconds Gender _

Waiver: In consideration for accepting my entry, I intending to be legally bound, do hereby, for myself, my heirs, executors, and administrators, waive release and forever discharge any and all rights and claims which may hereinafter accrue to me against all sponsors, City of Stockton, Fleet Feet Sports, race officials, Sundance Running Club & their officers or volunteers or their respective representatives or successors; for any and all injuries or losses suffered by me while traveling to or from and participating in this event. I attest and verify that I am physically fit and have sufficiently trained for the completion of this race. Signature: Date: _ (Parent’s or Guardian’s signature if under 18 years old)

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Club 38-0185

Sundance RCMEMBERSHIP APPLICATION

WHAT IS SUNDANCE RUNNING CLUB?The oldest running club in Stockton.Interesting people who view running as a positive activity in their lives and community.A source of information and support to runners of all ages abilities.

WHAT DOES MEMBERSHIP IN SUNDANCE RUNNING CLUB OFFER?Monthly Newsletter

U Race calendar and details U Members' race results U Training tips/Special Features U Social Events Calendar

Monthly MeetingsU Programs on running/total fitness

U Food and interaction afterwardsU Check The Sprint for location

2nd Sunday of the month, 1830 hrs

Training OpportunitiesU Timed Fun Run; 2 thru 5 miles

Saturdays 0800 hrs, Grupe Park call Steve & Jennifer McGill 473-3501

U Weekend Long Run: 10+ miles are combined with

U Weekend Training Runs; 0630 hrs(ie. hills) usually in/around Lindencall Karen Diekmeyer 931-3530.

U Weekday Track Workouts; Delta Track with Fleet Feet of Stockton.

Tuesdays, Thursdays. 952-1446 for info.

Involvement in Stockton Running Community

U Staging Races -including the January CAL-10, April Asparagus Festival Run,

U Helping community groups put on races

Social EventsU Holiday parties U Post-race activitiesU Fun-run Breakfasts U Inter-club events

Carpooling to out of town races

HOW CAN YOU JOIN SUNDANCE RUNNING CLUB? Complete this form and mail, with your check (payable to Sundance Running Club), to:

Sundance Running Club; P.O. Box 691002; Stockton, California 95269-1002

Last Name First Name(s)

Mailing Address Zip (+4, if you know it)

/ - / - Birth Date

Area code Home Phone Area Code Work Phone Month Day Year

Email address

Personal Info (optional): Do you enter races? Favorite Distance? Marathons? (How many? )

Interested in Car Pooling? Willing to help SRC managing races?

ANNUAL Individual or Family Student Member New Renewal DUES: $20 Annually $10 Annually

Partial year dues: Join December-February: Individual/Family $15 / Student $7.50March - May Individual/Family $10 / Student $5.00June - August Individual/Family $ 5 / Student $2.50

FOR MORE FOR INFORMATION, PHONE ONE OF THE FOLLOWING:Stephen Lofy, President . . . . . . . . . . . 479-3418 Larry Frank, Newsletter Editor . . . . . . . 478-2802 Steve & Jennifer McGill, Fun Run Dirs 473-3501

Cindy Milford, Comm. Race Coord . . . 477-5984

Marlene Kinser, Secretary . . . . . . . . . 948-9466

Arie Hope,, Treasurer . . . . . . . . . 463-1924

WEB SITE:Stephen Lofy Webmaster . . . . . . . . . . 479-3418

www.sundancerunnersonline.com.

Sundance Running Club’s Monthly Meeting andAnnual Thanksgiving Brunch

will be held at THE FRANK’S ABODE

3808 Falmouth CourtSaturday November 24th

after the Saturday Fun Run

SUNDANCE RUNNING CLUBP.O. BOX 691002STOCKTON, CA 95269-1002

ADDRESS SERVICE REQUESTED

NO MORE RED DOTSRenewal Date for all

SEPTEMBER @ YEARFirst Class

Red dotted in error?Call the NLE!

8 Annual Run/Walk Against HungerTH

Thursday, 22 November, 8am, Stockton Ports BallparkPrediction Run, Saturday 15 December, 9am Grupe Park