A SNAIL’S PACE RUNNING CLUB ALL CHAPTER NEWSLETTER SNAIL TALES February 2019 Issue 02 – New Balance 880v9 03 – Tidying up Your Body by Dr. Raymond Bunch 04 - Gala Contributors 05 - Upcoming Races/Events 06 – USATF Looking for New Officials 07 - Member Spotlight Tom Frost MV Chapter 09 – Club Finances 09 – What is the Snail’s Cup? Adventureman update 10 - Snail’s Cup Series 15 – Expired Memberships 16 – Club Races 17 - Brea Chapter News 25 – Fountain Valley Chapter News 29 - Mission Viejo Chapter News 36 – Monrovia Chapter CALL FOR NEWSLETTER ARTICLES! Articles and or photos (decent quality resolution) of your recent running adventures or events for the newsletter are encouraged. Please submit any material that is inspirational, scenic, unique, fun, or just worth mentioning to your respective chapter’s newsletter editor. Brea – Larry Blizzard / [email protected]Fountain Valley – Jenny Gardelle / [email protected]Mission Viejo – Linda Jung / [email protected]Monrovia – Jenny Welch /[email protected]All Chapter stuff – Bob Morris /[email protected]This month’s head editor – Linda Contributing editors – Jenny, Jenny, Larry, & Bob Some of the merry Surf City Marathon pacers.
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A SNAIL’S PACE RUNNING CLUB ALL CHAPTER NEWSLETTER · 5. Get great sleep—Very important and often overlooked. It seems that Marie Kondo’s Tidying Up is very popular right now.
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A SNAIL’S PACE RUNNING CLUBA L L C H A P T E R N E W S L E T T E R
SNAIL TALES
February 2019 Issue
02 – New Balance 880v9
03 – Tidying up Your Bodyby Dr. Raymond Bunch
04 - Gala Contributors
05 - Upcoming Races/Events
06 – USATF Looking for New Officials
07 - Member Spotlight Tom Frost MV Chapter
09 – Club Finances
09 – What is the Snail’s Cup? Adventureman update
10 - Snail’s Cup Series
15 – Expired Memberships
16 – Club Races
17 - Brea Chapter News
25 – Fountain Valley Chapter News
29 - Mission Viejo Chapter News
36 – Monrovia Chapter
CALL FOR NEWSLETTER ARTICLES!Articles and or photos (decent quality resolution) of your recent running adventures or events for the newsletter are encouraged. Please submit any material that is inspirational, scenic, unique, fun, or just worth mentioning to your respective chapter’s newsletter editor.
Designed to be a daily running companion, our New Balance 880v9 is the training partner that you can guarantee won't miss your planned morning run. Stoking the fires of our most technical product, our running shoe for
women partners a proven ride with a continued push towards a modernized mesh upper that delivers a comfortable fit without any fuss.
New Balance 880v9March arrival at all ASP stores
Dr. Raymond Bunch, D.C."Improving your health so you can play a better game"Bunch Chiropractic, Inc.1131 E. Main St., Suite 106Tustin, CA 92780Phone: 714-751-8570http://www.bunchchiropractic.com/
Tidying up your body
Have you heard about the popular method for tidying up your home? (Check out the show on
Netflix…Tidying Up with Marie Kondo) Organization specialist and author Marie Kondo has developed a
system of getting your house in order.
In short, you go through your possessions and keep the things you like and get rid of the stuff you don’t. In
the end, not only are you more organized, but your life has changed!
Did you know that there are mechanisms that do this “tidying up” thing inside of your body?
It’s true. There is a process called “Autophagy” (Auto meaning self and Phagy meaning to eat).
The 2016 Nobel Prize in Medicine went to Dr. Ohsumi on the subject of Autophagy. They are learning more
and more on how this process works on “tidying up” your body.
In your home, when things are messy, broken, piled up, disorganized, etc…it can be hard to find what you
want, or hard to be really comfortable or happy. In your body’s cells there are many important structures that
can get broken and damaged and not work right. These can ‘clog up the works’ similar to your home. It can
cause a body to operate less efficiently. This can lead to a great many symptoms and complaints.
Autophagy is the body’s process of recycling those broken structures and using their components for energy
and to make other cell parts that are needed.
This gets rid of old and broken down structures and makes new and
well-functioning cell organelles. The benefits of healthy autophagy action
are a slowing of the aging process, prevention of neuro-degeneration (memory
loss, dementia, etc...), decreased inflammation and improved skin health just
t to name a few! As bodies get older the amount of autophagy slows down.
here are ways to increase it, however, for the young and the old.
You can increase it by the following actions:
1. High Fat, Low Carb diet—Whole30 and Ketogenic diets fall under this category
2. Intermittent Fasting—we all fast, some more than others. A simple fast would
be to eat dinner at 7pm and then don’t eat again until break-fast at 7am. This is a 12 hour intermittent fast. I suggest
you look up intermittent fasting for more info.
3. High Intensity Interval Training—otherwise known as HIIT, is intense exercise for short periods of time and then
rest, alternating back and forth. For example, riding with high intensity on a stationary bike for 1 minute and then take a
1 minute break, then high intensity for another minute and then another minute rest…repeat up to 8 cycles. This has
been found to stimulate autophagy, anti-inflammation, brain derived growth factor (BDNF) and growth hormone.
4. Protein Fasting—simply put this is eating very low amounts of protein for a day or two. Now the body needs to find
some proteins for its normal function. This stimulates autophagy to recycle old and broken proteins to form new
proteins.
5. Get great sleep—Very important and often overlooked.
It seems that Marie Kondo’s Tidying Up is very popular right now. It is easy to draw parallels between cleaning
up your home and cleaning up your body.
By the way, Marie Kondo believes (and so do I) that tidying up your home will also improve your health.
If you are interested in improving your performance, your memory and your health then you should really
check out this topic of autophagy and do things to improve it in your body.
Wishing you the best of health,
Thanks to our generousGala raffle Contributors!
Upcoming Races and more
Join A Snail’s Pace USATF Team - #33-0403and be part of our USATF teams:Cross Country, MTN Ultra Trail, Race Walking, Road Running, Track & FieldExclusive USATF discounts & offers https://www.scausatf.org/
March 17, 2019 15% discount code for any adult race: FIFTEENOFFor for $60 half marathon use discount code: SIXTY
(CLUB RACE) $5 discount code:ASP2519This code is only good for adult registration fees and participants will not be able to allocate $5 off for the local charity if they use the code.The code is limited to a certain amount which hasn’t been decided. Code will expire when we hit that limit and or April 1st. Which ever comes first.https://derbyday5k.com/
November 9,2019 Discount code: SNAILSRUNRIV for the following discounts
•$10 off all ½ Marathon Entries (Individual, Vets/Military Category, Team)•$10 off all 10K Entries (Individual, Vets/Military Category, Team)•$5 off all 5K Entries (Individual, Vets/Military Category, Team)•$2 off 1K and 1/2K kids racesNew this year: $10 Pet Entry which includes bib and edible “medal” for your four-legged friends!
http://missioninnmuseum.org/mission-inn-run/
March 9, 2019$10 discount code: SNAILS10http://www.runchinohills.com/,
November 3, 201915% discount code: SURFCITY
Code expires February 28, 2019 www.tpsf.net/dinodash
Where are you from originally and when did you move to So Cal?Born May 21, 1953 in Bay Shore, New York. Family moved to Lancaster, Calif. In 1960. I havelived in Orange County since 1985.
What got you started on running, when, where, etc.?At 26 years old, I began running for fitness. The running boom of the late 70's was just starting.Better shoes. Specialty stores. I got hooked. Ran my first race, a 10k, in May 1981. First ½ marathon at AFC in San Diego was Aug '81. The inaugural Long Beach Marathon was announced. I figured it would be a great place to try 26.2. That was Feb. 1982. 2019 will mark my 40th year of running almost everyday and still going. Whew! I'm hooked.
What has been your favorite race and why?Easy. Long Beach Marathon. I am a 34 year Original Legacy Runner. One of 15.First 30 years the full. Last four years the ½.
What is the coolest place you have gone for a run?Coolest place I have run is Universal Studios Backlot run. Run through movie sets, past Jaws and finish going thorough Back to the Future square. Most memorable. Two. Boston Marathon 1999 with my daughter and Boston University student Lisa cheering me on. 2002 Boston Marathon. I ran in memory of Lisa. A passenger on U.A. Flt. #175 9-11-01. Lisa volunteered at the 2001 Boston Marathon. Did TV interviews before race in Hopkinton, during the race at mile 19 and after finishing.
What are you training for now and how is it going?I'm currently training for a 5k in Cambridge, Mass. In March, a ½ marathon in Madrid, Spain April and, of course, year 35 atLong Beach ½ Marathon in Oct.
Do you have any races that interest you?Thankfully I got into running at a young age. I have done most, if not all, of my bucket list. Boston, NYC. New adventures inracing seem to find me. I just let them.
What are your current running goals?My goals are to run as long as I am able to. Stay injury free. Run with the attitude. There is No Finish Line!
What is your best running tip?Use sunblock. Stretch a lot. Keep strong abdominals. Keep a runners log. Do stairs.
Why do you run?To stay fit, healthy, and able to enjoy retirement.
Any other hobbies or interests?Weight training, pilates, golf, and travel.
What do you like most about being a member of A Snail's Pace Running Club?I joined A Snail's Pace Running Club while training for the 1999 Boston Marathon. Needed help to get me ready. I found greatrunners who became great friends. One of those friendships resulted in me being 2016 Snail's Club Overall Winner. A true actof sportsmanship indicative of A Snail's Pace Running Club. Parties, socials, and post runSunday morning breakfast chats. It's my people. My tribe.
Club Financials
December January
ASPRC Membership
BR 123 BR 126
FV 74 FV 84
MO 25 MO 25
MV 179 MV 184
Total 401 Total 419MeetUp Membership
BR 1,110 BR 1,120
FV 1,012 FV 1,020
MO 408 MO 409
MV 1,130 MV 1,133
Total 3,660 Total 3,682
Treasury Report
BR $3,119.50 BR $3,306.50
FV $695.72 FV $953.72
MO $2,621.64 MO $2,554.43
MV $2,295.46 MV $2,632.46
What is the SNAIL'S CUP?
The Snail’s Cup Series was established in 2003 to create friendly competition amongst Club members from
all four Chapters. Partially based on South Coast Roadrunners Grand Prix Series created by Mike Friedl, the
Snail’s Cup Series uses our monthly Club races where points are calculated based on your age and gender
graded performance compared to the American Road Race age group records. Additional points are
awarded for wearing the Club uniform and traveling outside of your Chapter “area” for Club races.
The purpose of this competition is to:
1. expand the membership participation at Club races
2. increase Club visibility within the running community at local races
3. create inter-Chapter competition and camaraderie
4. establish an award activity for all members at the All-Chapter Gala
5. have fun
How it works: Club members receive points by participating in the 12+ Club races. At the end of the year,
your top 9 races are tallied and the top 20 members are recognized at the All Chapter Gala. The winner
receives a free pair of New Balance running shoes and their name engraved on the perpetual Snails Cup
Trophy which is displayed at their Chapter Snail's Pace Store for the rest of the year. 2nd through 20th places
receive certificates and lesser prizes.
At each Club race there is a results clipboard at the Club canopy for you to record your finish time.
Unregistered "bandits" are ineligible from participating.
Members receive an additional 100 points for wearing their Club uniform.
Bonus “travel points” are calculated into your score for traveling more than twenty miles to the race (using
your ASP Chapter Store as your starting point).
0 - 20 miles = 0 points
21 - 40 miles = 50 points
41 - 60 miles = 100 points
61 - 80 miles = 150 points
81 - 100 miles = 200 points
PLEASE REMEMBER TO WRITE YOUR FINISH TIME ON THE CLIPBOARD AT THE CLUB CANOPY.
Adventureman updateJamie is now in Virginia on his run across America, raising money for children’s hospitals.
Final destination is Boston, and you can monitor his progress and donate at:www.jamiemcdonald.org and www.facebook.com/jamiemcdonald.org/
FV May 4 & 5 Orange County Marathon/Half/5k Costa Mesa
MV May 27 Laguna Hills Half Marathon/10k/5k Laguna Hills
FV/MV June 8 UCI Anti Cancer Challenge 5k/10k Irvine
FV July 4 Surf City Run 4th of July 5k Huntington Beach
MO August 3 Pride of the Valley 5k Baldwin Park
September TBA
FV October 12 & 13 Long Beach Marathon/Half/5k Long Beach
MV November 28 Dana Point Turkey Trot 10k/5k Dana Point
MO
December
14 & 15 Holiday Half Marathon/5k Pomona
Look for the ASP Club Canopy at each Club Race (usually near the Finish Area). Warm-up & -down with your ASPRC Teammates. Bring a chair and some refreshments to share! Have FUN!!
Don’t forget to write down your finish time on results clipboard at the canopy.
Next Brea Club Monthly MeetingTuesday, March 5th, 2019Location: Round Table Pizza, Brea732 N Brea Blvd, Brea, CA 928217:00 PM – 8:00 PM
Come run with your friends in theASP running club! All locationsinvited to join.
February meeting summary
• Welcome to our 2 new member this month! We're happy to have you aboard!
• Discussion of past and upcoming races.:1. Surf City - We had an amazing turn out, with runners in all events. Congratulations to everyone who braved the cold, wind and rain!We had many first time Half Marathon runners, a few PRs and a few division placers. Check the Past Results section for more details!2. Valentine's Race3. Awesome 80's Run
• Upcoming events:Bowling Night and Pub Runs. Stay tuned for more information!
• Snail of the Month: Congratulations to Su-JenWei! Su-Jen shows a lot of pride and dedication to the club, never missing our Thursday runs!
Brea Chapter News
Irvine Half Marathon & 5kHalf Marathon
Dennis C 2:00:13
Lon P 2:09:57
Jenny C 2:28:16
Los Angeles Chinatown Firecracker 5K/10K Run/Walk
5K
Dennis C 25:05 3rd in division
Alica F 58:10
Julie B 50:49
Mel H 45:41
Diane W 35:50
Melanie S 58:09
Roni I 45:42
Brea ChapterNews
Surf City Marathon and Half Marathon
Half Marathon
Jenny C 2:29:09
Disa M 2:47:40
Dennis C 1:59:26
Larry B 1:57:06
Su-Jen W 2:19:24
Marie C 1:58:22 PR!
Becky B 2:03:45
Coleen R 1:59:38 2:00 Pacer
Jimmy A 1:59:41 2:00 Pacer
Denise B 1:58:35
Raul G 1:57:35
Lonn P 2:19:38
Angela K 2:16:41 PR!
Tammy G 2:26:08
Jim G 1:57:44
Diane W 2:36:47 3rd in division
Margaret M 2:16:49
Keven W 1:29:14
Dianne W 2:32:13
Doug M 1:39:24
5k
Jenny C 0:34:13
Disa M 0:36:43
Dennis
C0:24:49 2nd in division
Larry B 0:24:24 PR!
Bob B 0:42:16
Melanie
S0:41:30
Alicia F 0:49:10
Mel H 0:43:43
Julie B 0:51:45
Tina C 0:44:49
Roni I 0:49:10
Tammy
M0:43:44
Bob M 0:24:28 1st in division
Cowabunga Beach Challenge
Jenny C 0:12:40
Disa M 0:13:27
Becky B 0:11:18
Brea ChapterNews
Humana Rock 'N' Roll Arizona
San Diego 50 Mile and TrailMarathon
50 Miles
Sandra N 10:44:47 PR!
Half Marathon
Rosanne S 1:59:10
Orange Crush 100k/50k/30k/10k
50K
Armando A
Divas Half Marathon and 5K
Half Marathon
Coleen R 1:44:22 1st in division / 1:45 Pacer
Brea ChapterNews
Pasadena Half Marathon & 5k
Non-Club Races
Half Marathon
Denise A 2:15:44
Neyva C 2:58:38
Bill R 2:06:50
Amber M 2:05:47
Brea ChapterNews
Club Races
Race When Who's running?
Tustin Hangar Half Marathon ad 5k 3/3/2019Jimmy A (2:00 pacer), Sandra
N
Encinitas Half Marathon and 5k 3/31/2019 Sandra N
OC Marathon and Half Marathon 5/5/2019 Monica S, Larry B, Su-Jen W
Race When Who's running?
Los Angeles Marathon 3/24/2019
Raul G, Larry B, Scott B, Lonn P,
Angela C, Neyva C, Kim C, Jenny C,
Raquel F, Maria G, Yvette H, Angela
K, Alice L, Tony M, Amber M, Dana
P, Nancy R, Rosanne S, Meagan T,
Ani Y
Chesebro Half 4/6/2019 Monica S
Carlsbad 5000 4/7/3029 Sandra N
Rock It Racing - El Moro
Canyon 6k/10 Miler4/13/2019 Monica S
Rock It Racing – Peter's Canyon
10k4/19/2019 Monica S
Mt. Charleston Marathon and
Half Marathon4/27/2019
Jimmy A, Raul G, Monica S, Oscar
P, Ricarda B, Sandra N, Denise B,
Yvonne, Mike L
San Fancisco Marathon 7/28/2019 Peter F (1st half),
Round Table PizzaUpcoming club races:- 2/3/2019 Surf City Marathon/Half/5k
Other runs and fun events:• ASP FV Store Staff Run Every Thursday 5:30 pm• Weekly runs (See details and RSVP on FV Chapter Meetup site) Tuesday Night
Speed Training at Estancia High near Fairview Park, Coach Fier, Warm-up@6:15 pm
• Tuesday Night Hill/Sunset run at Harriet M. Wieder Regional Park @ 6:30 pm• Wednesday Night Fun Run at Roundtable Pizza in Fountain Valley @ 6:15 pm• Friday Morning Snails at El Moro Trails @ 6 am• Saturday Morning Bolsa Chica Wetlands Run @ 8:00 am at Slater & Graham• Sunday Morning Back Bay Run @9:00am near Muth Center• Sunday Morning Cameo Shores Run @8:00 am. Led by Dave Parsel and
Pat Copps• Good Form Running Clinic—held quarterly at ASP Fountain Valley Store
Did you know? John (Big John) Meacham set up a group on Garmin Connect.Just look for "Snails Pace" and join the fun.