Lompoc Valley Distance Club P.O. Box 694, Lompoc CA 93438

President—Dr. Larry Li 1-805-733-4431 Treasurer—Kent Yankee 1-805-717-8738

Vice-President—Wayne Davis 1-805-735-7177 Webmaster/Newsletter—Larry Huyck 1-805-291-7701

Secretary Irish Clark—Savage 1-805-733-4882 Membership—Larry Huyck 1-805-291-7701

NOTES FROM THE LVDC PRESIDENT

JANUARY

BIRTHDAYS

Paul Lee

Mary Thomas

Norman Perry

Gregory Wuitschick II

Gudrun Fink

FEBRUARY

BIRTHDAYS

Danielle Taber

Patty Laandis

Taylor Bridges

David Rentschler

Julie Campos

members.impulse.net/~lvdc

lompocvalleydistanceclub@gmail.com

JANUARY 2020— LVDC NEWSLETTER

Happy New Year to all!

Modern life has brought indoor

plumbing to replace wells, gro-

cery stores to replace farming

and hunting animals for meals,

cars instead of walking to

places, and television, com-

puters and smartphones to re-

place going out to see a movie

or have face-to-face chats and

socials. We are much less

physically active. It turns out

that sitting for several hours

daily can raise blood sugar,

blood pressure, and increase

our risk of heart disease.

Sitting also causes tightness in

our neck, back and joint area

muscles, often leading to pain

in these areas and even sciat-

ica. About 3 years ago I devel-

oped sciatica and was puzzled

why. I had a healthy back

Xray. It turned out my sciatica

was caused from sitting at a

low desk and working with a

computer keyboard and mouse

for several

hours daily.

After chang-

ing to a

standing

desk and tak-

ing 5 Feldenkrais sessions I

had better posture and learned

ways to relax tight small mus-

cles that were trying to do the

job of my big trunk muscles

that were inactive from sitting.

More about Feldenkrais in an-

other article in this newsletter.

Ironically, even though a chair

back provides back support our

back muscles may work harder

because we cannot tighten our

core abdominal and gluteal

muscles when we sit. After

standing for 90 seconds, mus-

cular and cellular systems are

activated that help lower blood

sugar, blood pressure, and cho-

lesterol. We can be healthier

by merely getting up a few

times every hour and walking

for a few minutes. (cont. page 2)

2 Lompoc Valley Distance Club 1/13/2020

PLAN AHEAD FOR

THESE LOCAL LVDC

EVENTS FOR 2020

Quarterly Meetings:

February 23, 2020

April 26, 2020

September 13, 2020

November 8, 2020

LVDC RUNNING EVENTS

Dr. Trettin Memorial 5K

Fun Run

March 21, 2020

Scott Williams Memorial

April 4, 2020

Mission Memorial 5K/10K

May 2, 2020

Parade Route Run

June 27, 2020

Lizard Breath -

Fence Line Run

October 18, 2020

Chase Santa—Toys 4 Tots

December 5, 2020

***********

Possible “Park to Park”

Run— Beattie Park to

Miguelito Park

The LVDC

Facebook link is

HERE:

VIEW THE LVDC

UPCOMING

RACES,

RESULTS

&

GALLERY

HERE

SPONSORS:

Do you know of a business or individual

who might be interested in being a sponsor

for any of our events?

Our events benefit worthwhile causes:

Scholarships

La Purisima Mission,

Cystic Fibrosis (cf)

Toys 4 Tots

They will get recognized with a link on the

Sponsors page of each issue and on our

website.

CONTACT LARRY HUYCK AT:

lompocvalleydistanceclub@gmail.com

AND HE WILL SEND A

DONATION LETTER.

(cont. President’s Message)

We are fortunate to have our

mild Mediterranean climate

with only short periods of

cold or hot weather, no pro-

longed rain or snow storm

systems. So for the new year,

continue our walking and run-

ning activities, but also limit

the duration of our sitting for

better health.

Best wishes for a healthy, ac-

tive, and joyful new year.

Larry Li

Mallory Holloway, granddaughter of Lee

and Wayne Davis placed second in the

Staten Island Ocean Breeze Sports Com-

plex event—Freedom Games, in the

3000 meter run, 15 and under.. Lee re-

ports that the new medicine for Mal-

lory’s Cystic Fibrosis is working great.

Mallory is a member of the Delaware

Elite Club Team.

3 Lompoc Valley Distance Club 1/13/2020

SATURDAY, 1/11/20. 8:00 AM CASTLE TO COAST FUN RUN—8.2 MILES. HEARST STATE

BEACH. SAN SIMEON.

THE EVENT: 8.2 miles of ocean view running from Hearst San Simeon State Park along Hwy 1 into

Cambria. Limited to 300 runners.

THE FEES: $37

WEBSITE / REGISTRATON : www.castletocoast.com/

AND register at ACTIVE

CONTACT: See website above.

AWESOME GIVEAWAYS

Transportation provided back to the

start.

SATURDAY, JANUARY 12, 2020. 8:00 AM XTERRA BONEY MOUNTAIN TRAIL RUN 21K /

6K. NEWBERRY PARK.

THE EVENT:Race #3 of the XTERRA SoCal Trail Run Series is XTERRA Boney Mountain 6k and 21k

Trail Runs! This is the Grandmother of the Series. Come out and see who wins...the mountain or you!!

All courses are professionally marked, staffed with excellent happy volunteers and medics, and supplied

with Aid Stations serving Gatorade, water, and energy gels and bars. 5-year age group categories, eat all

the Baja Fresh tacos you like, drink some Beano Vino coffee, get a VFE massage and enjoy the XTERRA

racing scene.

FEES: Adult: Half $100, 6K is $50, Youth, 17 and under Half $90,

6K $40

WEBSITE AND REGISTRATION: See link below

BONEY MOUNTAIN

Note: the website has directions to the Rancho Sierra Vista / Satwiwa National Park

All participants get cool race

shirts, sweet finisher medals,

and a hot breakfast. Everyone

gets to have an AWESOME

TIME ON THE TRAILS!!

SUNDAY, 2/2/20. 8:30 A.M. SUPER BOWL 5K RUN GOLETA 2020. GOLETA STATE

BEACH.

THE EVENT: Start your Super Bowl Sunday with an invigorating 5K run/walk. It's the 13th annual

Super Bowl 5K now at a new location, Goleta State Beach. A fast & flat out-and-back course on the

bike path. Super Run t-shirts for all and footballs for age group winners.

FEES: Adults -$35 through 1/12, then $40 through 1/31/20/ $45 late registration. Youth (16 and

under) $25, $30 late registration after 1/31/20.

WEBSITE / REGISTRATION: See the link below to register online.

SUPER BOWL More info at SUPER BOWL RUN (This includes registration by mail link)

4 Lompoc Valley Distance Club 1/13/2020

SATURDAY, 2/15/20. 6:30 AM—8:45 AM. BUZZ MOUNTAIN MARATHON, Half, 10K, 5K,

KIDS MILE. CAMP ROBERTS. USE 101 EXIT 244. SAN MIGUEL

THE EVENT: All races are run on the grounds of Camp Roberts, just north of San Miguel, Califor-

nia. Out-and-back course on paved road with dirt and packed gravel shoulders. Flat to gentle rolling

hills.

THE FEES: $10—$75 FOR Children / 5K. 10K. 1/2 Marathon, Marathon

WEBSITE/REGISTRATION: The link below has all information and links to registration.

BUZZ

SECURITY NOTE: To enter this federal facility you will need driver's license, car registration, and proof of insurance

(rental agreement works if you have a rental). Foreign nationals will need to send copies of passport, photo id/drivers license

to the base security DPO (or race director) by February 7, 2020 for vetting. Everyone entering base will be asked to sign a

"Hold Harmless" Agreement at security checkin.

SUNDAY, 2/16/20. 7:00 AM. SEASIDE MARATHON, HALF, 10K 5K. EMMA WOOD GROUP

CAMPGROUND. VENTURA.

THE EVENT: Start / Finish Emma Wood State Beach Group Campground then travel along the bike

path onto the Historic Old Rincon Highway along the Ventura Coast line. Miles of Ocean views that

will keep you in awe as you stroll to the turn around point and back to the start/finish line.

THE FEES: $50—$130: FOR 5K through the Marathon.

WEBSITE/REGISTRATION: Use the link below for all info and registration link.

SEASIDE

SATURDAY, 3/7/20. 8:00AM HARE'S N HOUNDS 5K AND FUN RUNS. ATASCADERO.

THE EVENT: 5K COURSE Start and finish on Merchant South-West of Pavillion. Around Atasca-

dero lake counter clockwise, right on Portola, left on Merchant and then clockwise around the lake to fin-

ish at the start line. Santa Rosa will be closed for the start of the 5K (for runner safety). It will re-open and runners will

take the trail for their return to the finishline.

.

FEES: $30 - 5K, $15 – 1 mile and the ½ mile. Fee increase in 42 days. $10 more with t-shirt.

WEBSITE/REGISTRATION HARE’S N HOUNDS

CONTACT: runninrobyn@gmail.com Medals for top three finishers in

each age group. One mile and 1/2

miles finsher medals. 20 raffle

prizes.

5 Lompoc Valley Distance Club 1/13/2020

SATURDAY, 3/28/20. 8:00 AM. CHAPEL TO CHURCH HALF MARATHON. SAN RAMON

CHAPEL, SISQUOC.

THE EVENT: Starting at the historic San Ramon Chapel in Sisquoc, the 13.1 mile course winds along

scenic country roads in the Santa Maria Valley. Participants will follow a marked route along Palmer

Road, Dominion Road, and Clark Avenue to the finish line at St. Louis de Montfort Church. Support ve-

hicles will be available to transport participants needing assistance.

FEE; $65 Pre-registration and $75 Day of Registration

WEBSITE / REGISTRATON: More information and a

link to register is at the following website: https://

chapeltochurch.com/.

CONTACT: (805) 937-4555

Registration includes t-shirt, commemora-

tive token, and lunch

Placement medals will be awarded to the

top 2 runners in each age and gender cate-

gory.

This race was established to honor the memory of John Trettin, a local doctor, coach, fa-

ther, husband, and friend, who was tragically killed while bicycling in the summer of

2000. Funds raised go to scholarships for local graduating seniors. This race starts and fin-

ishes at the Cabrillo High School Track,. Participants of the Run and Nature Walk are en-

couraged to use provided bags and gloves to keep the course clean as they enjoy their sur-

roundings.

FEES: $10 ($8 for LVDC members) AND $5 for 18 and under ($4 for LVDC members)

WEBSITE/REGISTRATION

http://members.impulse.net/~lvdc/

Day of registration only…no pre-registration

Registration starts at 8:00 AM

CONTACT: Kent Yankee—kentyankee @aol.com

Phone 1-805-717-8738

Awards are three deep for male and

female in eleven divisions and overall

male and female plaques. Free raffle

prizes will also be awarded to race

participants. Limited edition shirts

will be available for purchase on race.

SATURDAY, 3/21/20 9:00 AM. 20TH DR JOHN TRETTIN MEMO-

RIAL 5K FUN RUN / WALK. CABRILLO HIGH SCHOOL.

20TH ANNIVERSARY, DON’T MISS IT,

SPECIAL EVENTS PLANNED.

6 Lompoc Valley Distance Club 1/13/2020

Better Running with Feldenkrais By Larry Li

About 4 years ago I developed sciatica with

sharp shooting pain from my right glute to the

foot. After a negative back XRay, I had some

physical therapy but no significant improvement

after 2 months. Time for a different approach.

My sister recommended the Feldenkrais tech-

nique and after 5 weekly sessions with Laurie

Wilson, RN in Goleta, my back was much better

and I was running again. Laurie observed that

there was tension in my right side of my body.

When I breathed I did not move my right ribs as

much as my left side. Eventually we figured out

that the pain was caused by my sitting most of

the day at a low exam room desk that had awk-

ward placement of a computer, and having to

move the right arm more for the mouse. I

changed to a standing desk and the sciatica has

not recurred. Curiously, Feldenkrais also helped

me become a better runner. Recently, I came

across a book that I have only browsed but the

author has articulated well my own experience.

_Running with the Whole Body_, Jack Heggie,

North Atlantic Books, Berkeley, CA 1996

From the introduction: "Running is a whole

body undertaking. Hips and shoulders should be

as involved as legs. But most of us deliberately

sabotage our running by ignoring the incredible

strength of the hips, shoulders, and spine. The

different parts of our bodies are interconnected,

and affect other parts. Knee pain is as likely to

be a symptom of poor arm movement as it is of

foot problem. Until we free our bodies of the bad

habits we unconsciously impose on them and

begin cultivating an "understanding" between all

their parts, we can never run as fast or as far as

we might.

Learning a few techniques alone is not enough to

improve our running. It is crucial to reflect on

movement and rhythm, how easily your body

can be in sync with itself. Each person has their

own unique body and motions that results in run-

ning better ; it does not really work to have

every runner follow the same exact advice for

technique or form."

So how is Feldenkrais taught? By an ingenious

methodology. Clients are given verbal instruc-

tions to perform a certain movement sequence

while lying, sitting, or standing. Afterwards, a

second set of instructions are given for a differ-

ent movement sequence that results in the same

final position. With the first approach it is not

possible to reach the final position. Clients are

advised to observe what seems to be difficult.

The second sequence is much easier to perform.

A brief quiet period of several seconds follows

with physical and mental quiet. This allows the

mind to imprint the lesson and repeat the easier,

more efficient movement.

As a lifelong curious tinkerer I have found that

we can use the same generic approach without

even knowing specific Feldenkrais movements

with benefit. I advise patients and fellow travel-

ers/runners, no one inherently knows the best

way to run up a sandy hill. I recommend trying

to run a certain way for 5-6 seconds, then run 2

other ways, each also for 5-6 seconds. One can

vary the size of the stride, how high to lift the

knees, how wide to have the feet, swinging the

arms, angling the body, even breathing differ-

ently. Invariably, one of the three ways works

better than the other two and we should run up

the sandy hill that way. Now when running

down the sandy hill, again try doing this 3 differ-

ent ways for 5-6 seconds and you will find that

one way works better. Suppose I am back at the

same trail 2 weeks later. Nothing is every the

same. I might feel more or less tired, have more

or less tightness in my back, leg, etc., the sand

can be softer or harder, different wind/

temperature, etc. I do not have to do the same 3

movement variations, but there will be again one

way that works better. The idea is not to memo-

rize specific patterns for different running condi-

tions but allow oneself to freely explore in a

playful, curious fashion. I do observe for many

people what Jack Heggie has written, that mov-

ing the shoulders and elbows makes a big differ-

ence, whether walking, hiking, or running.

I'll be glad to help other runners with this ap-

proach at our next LVDC monthly membership

potluck meeting

7 Lompoc Valley Distance Club 1/13/2020

RACE RESULTS

Please send your race results to Larry at: lompocvalleydistanceclub@gmail.com

SATURDAY, 12/7/19. CHASE SANTA/TOYS 4 TOTS 5K RUN/WALK. RIVERPARK, LOMPOC

Runners below:

Michael Harnden : 18:07, Overall 1st of 36, 1st age Grp.

Gregory Wuitschick: 18.24, Overall 2nd of 36, 1st age grp

Larry Li: 23.37, Overall 8th of 36, 1st age grp

Kent Yankee (Santa): 24.06, Overall 10th of 36,

Juan Campos: 25.28, Overll 11th of 36, 2nd age grp

Pauline Schneekloth: 27.06, Overall 13th of 36, 1st age grp

Patricia Mc Sorley: 36.02, Overall 25th of 36, 2nd age grp

Mary Wright: 47.37, Overall 33rd of 36, 3rd age grp

Lisa Norcutt: 49.12, Overall 35th of 36, 1st age grp. (note: Lisa was the oldest runner-80 + age group)

Walkers Below

Julie Campos: 33.38, Overall 1st of 10, 1st place walker

Dolly Wuitschick: 42.09, Overall 3rd of 10, 3rd place walker

SATURDAY, 12/14/2019. UGLY SWEATER 5K - WENATCHEE, WA

(This event was unadvertised. We happened to show up at Pybus Market 10 minutes before the start. I

paid the $15 and participated. I didn't have an ugly sweater but I did have on my ugly sweater running

shoes, which you can't see in the photo. This event had no bib #s, no registration, no timer. Loosey-

goosey)

Julie Campos. Unofficial time. 35:00

WEDNESDAY, 1/1/20. RESOLUTION RUN 5K. LOMPOC

Ruby Reid: 8.17, 1st Age Grp (3 years old)

Patricia Mc Sorley: 34.55, 2nd Age Grp

Shannon Marrs: 57.45

Fran Zimmerman: 34.14, 1st Age Grp

Ben Li: 16.42, 1st Overall, 1st Age Grp

Brian Taber,: 25.13, 1st Age Grp

Larry Li: 22.53, 1st Age Grp

Brian Scally: 42.06, 1st Age Grp

Larry Huyck: 46.07, 2nd Age Grp

Be sure to email your race results to lompocvalleydistance-

club@gmail.com. I will have any results from the local

races put on my our Distance Club. If you don’t know the

time send me the name of the event, the date and location

and I will attempt to find it for you. Thanks, remember the

new CHALLENGE starts January 1, 2020.

8 Lompoc Valley Distance Club 1/13/2020

Chase Santa / Toys 4 Tots photos...by Norm Perry. All of the photos can be views on the website.

Meet Lizzy, our 9 week old Jack Russell. Just blame her

for the newsletter being late, it takes two of us to keep up

with her.

9 Lompoc Valley Distance Club 1/13/2020

Julie Campos, walked the Ugly

Sweater 5K...it looks cold .

How many LVDC members can you find in this photo of the

2020 Resolution Run sponsored by the Lompoc Rec Dept.?

JUST A REMINDER...RENEW YOUR MEMBERSHIP BY MARCH TO

CONTINUE TO RECEIVE THIS NEWSLETTER. IF YOU HAVE AL-

READY RENEWED, THANK YOU !! IF YOU NEED A RENEWAL AP-

PLICATION PLEASE SEND AN EMAIL TO lompocvalleydistance-

club@gmail.com

Our first quarterly meeting for 2020 is Sunday, February 23, with a

potluck at noon and a meeting to follow. More details in the February

issue of the newsletter. President Larry Li has asked that you check

out the following item to see if we can spearhead that for Lompoc.

Check out RUNNER FRIENDLY COMMUNITY

SANTA RUN THANK YOU Thank you to all our volunteers. Irish Clark-Savage / Elf for the set up and registration help.

Thanks Brian Scally for helping with the set up, take down, and the finish line. Michael Clayton for fin-

ishline. Also Sarah Leck for set up/take down, as well as stats and awards determination. Let’s not forget

Santa (Kent Yankee), for the prize donations for the Chase Santa. Wayne Davis, thank you for timing

and finish line work. Thanks go out to Norm Perry for his excellent photography. A big thanks you to

Pier Fitness /Carnihan Therapy, staff and Dolly Wuitschick for promoting the run and turning out.

Also thank you to our sponsors: Starbucks, for the coffee and door prizes; Taco Bell, The Garden Shop,

and Dominos for the certificates; Cheryl Kelly for the crocheted hat donation. Thank you to the Toys 4

Tots coordinator, Soledad Kennedy, her volunteers and the placing medals she provided.

Last I want to thank all of the participants for their toy donations, over 80 toys were turned in the day of

the run/walk. It was a fun, successful event and we couldn’t do it without you.

10 Lompoc Valley Distance Club 1/13/2020

GET UP AND GO CHALLENGE—2019

lompocvalleydistanceclub@gmail.com

Name Volunteer PLACE 5K & < 4 MI—

10K 7—12 MI HALF MARA- ULTRA TOTAL

POINTS

-1 -1 -1 -2 -3 -5 -10 -15

Bridges, Mary 2 2 2 6

Campos, Juan 5 11 2 3 21

Campos, Julie 10 13 2 3 28

Davis, Lee 2 1 1 4

Davis, Wayne 6 1 1 8

Fink Gudrun 1 1

George, Joel 1 2 3

Harnden, Mike 22 6 10 5 43

Harnden, Monica 2 4 6

Huyck, Larry 3 5 6 4 18

Irish Clark-Savage 2 2

Karl Seelandt 2 1 2 5

Landis, Patty 1 1 2

Leck, Sarah 1 1 5 7

Lee, Paul 2 3 4 9

Li, Larry 2 3 4 9

Marrs, Shannon 1 4 5

McSorley, Patricia 2 2 4 8

Michael Clayton 1 1 1 2 5

Nemeth, Maddie 2 2

Nemeth, Sarah 2 4 1 2 3 15 45 72

Norcutt, Lisa 5 6 11

Reid, Aubrey 1 3 2 10 10 26

Reid, Ruby 1 1 2

Reinschler, David 4 4 8

Scally, Brian 1 1 1 2 5

Schneekloth, Pauline 2 2 4

Seelandt, Mary Lou 1 5 4 6 3 10 29

Smith, Terry 1 2 3

Taber, Brian 5 2 4 11

Taber, Danielle 1 1

Taber, Matthew 1 1

Valla, Bree 2 1 4 7

Wuitschick, Gregory II 1 4 3 8

Yankee, Kent 4 3 2 4 13

Zimmerman, Fran 2 8 6 6 5 27

11 Lompoc Valley Distance Club 1/13/2020

IMPULSE.NET

PLEASE

SUPPORT

OUR

SPONSORS

THE GARDEN

SHOPPE

12

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 April Scott Williams Memorial Wayne Davis May Mission Memorial Run Larry Huyck June Parade Route Run Wayne and Lee Davis October Lizard Breath Fence Line Irish Clark-Savage December Chase Santa -Toys 4 Tots Run Fran Zimmerman

WHAT’S YOUR

NEW YEARS

RESOLUTION?

MAKE IT

RUN

LOMPOC

LOMPOC VALLEY DISTANCE CLUB

P O BOX 694

LOMPOC, CA 93438