SNAILS’ TALES AUGUST 2011 Page 1

SNAILS’ TALES

A Snail’s Pace Running Club Laguna Hills Chapter www.snailspace.org August 2011 Issue www.meetup.com/snailslagunahills/

AUGUST EDITOR NOTES

This month we have another great article by Shawn, this one on push-ups and we have a recipe of the month. So instead of running we get to do push-ups, bake and eat Carrot cake. Make sure you check out the Social activities including the run hosted by Frosty on August 21st. This website was posted in another chapter’s newsletter and I thought it would be a good idea to post it here too. It’s a running calculator that will estimate your time at various distances with your entry of a time for one distance. This will help you out in two ways. First you can estimate a race finish time from other distance finish times (i.e. entering your 10K time to see your estimated half marathon finish time. Second you can pick a goal time for a race (let’s say 5K) and you can look at times for 400 and 800 meters for track work. www.mcmillanrunning.com/mcmillanrunningcalculator.htm Upcoming Elections The fall elections will be here before you know it. We still need some candidates for the club officers: President, Vice President, Treasurer, Newsletter Editor and Social Chairperson. If you’re interested in serving the club for a year we would love to have you on the ballot. Sorry, we don’t offer a salary or pension but you will receive a free pair of shoes from the store at the end of your term.

AUGUST MEETING NOTES

Tina led the August meeting with another big crowd. New members attending were Adam, Carla, Mark and Angela. Grace talked about the Saturday Baldwin Park race and the Sunday Bagels & Brew run. Wendy covered the Snail’s Spirit points with #3 Norine Natusa who won the $20 gift certificate, #2 Ross Klein and #1 Amy Katz. Thanks to Craig and Grace for their brunch run and Tom Frost is hosting one on August 21st. Faith spoke about the upcoming Stampede run on August 13th and thanks to Wendy and Frank and everyone else for the Snails & Whales run/bbq/fire. Andrea reported the treasury had over $3400 with 203 members. Bob Morris introduced our special guests, Monica our New Balance rep and Wayne Jones from USA Track & Field. Wayne spoke about the USATF, that they certify courses, have an open & masters program and junior Olympics. Sunday Aug 28th is the road mile championships (see info in this newsletter) with several races. Check USATF out if you’re interested. Wendy brought out two birthday cakes, we sang an off key version of Happy Birthday and then consumed the cakes. Make sure you join Meetup and look for club race and discount information, photos, newsletters, parties/events, Spirit Points and Snail’s Cup Series updates.

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EXERCISE OF THE MONTH: THE PUSH-UP By Shawn Ferrando

Push-ups are one of the best exercises you can do for your upper body; however they’re also one of the most challenging. The push-up is the ultimate degree of fitness. It tests the whole body, engaging several muscle groups in the arms, chest, back, abdomen, hips and legs. It is a good indication of what kind of physical condition you’re in and a symbol of health and wellness.

On the contrary to beliefs that push-ups are considered gender specific and only for men or the hard core military; people of all ages, male and female, should learn to do push-ups. They are a great exercise especially if you're looking to tone up or gain strength but not build too much mass; and perfect for those who engage in any sport activity. You move your body everyday so mastering an exercise like this makes you feel stronger and your daily activities feel easier. Push-ups are important for older people, too. The ability to do them more than once and with proper form is an important indicator of the capacity to withstand the rigors of aging. Push-ups also don’t require any equipment other than your own body weight and your arms; so you don’t have to go to the gym to do them.

Beat the boredom factor with this new way to do push-ups! OFFSET PUSH-UP: The offset push-up emphasizes your triceps on one side and your chest on the other, all while working your core, which makes you stronger for almost everything you do.

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The primary muscles worked are the pectoralis major (chest), triceps brachii (back of upper arm) and your core

(trunk musculature).

Beginners can perform this exercise by lowering your knees so that they rest on the floor. Keeping your back

straight and your toes tucked under your feet, proceed with the exercise normally. This decreases the amount of

pressure placed on your arms.

Completing repetitions (1 to 15) with good form. As you progress and get stronger, work yourself up to the

advanced version on your toes beginning with fewer repetitions.

Get in push-up position with feet about shoulder-width apart. Place right hand on the floor about 6 to 8

inches in front of and slightly to the right of right shoulder and align the tips of your left fingers under

left shoulder (left hand about hands length towards hips and in slightly so palms are staggered).

Keep body aligned from head to heels, abs tight.

Lower chest toward floor until elbows are bent about 90 degrees (chest should touch before abs do),

tucking left elbow close to your side (rib cage) and bending your right elbow out to the side as you

lower.

Press up and repeat.

Beginners on knees; Do 1-10 repetitions, then switch sides to complete set.

Do 1 to 3 sets of 1-10 repetitions. Work yourself up to the advanced version.

Advanced on toes- Do 3 sets of 10-15 repetitions, then switch sides to complete set.

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Tip: Imagine your body as a board with a string attached to it at your hips. Feel yourself being pulled up in

one straight line.

Tips to Avoid:

Don’t let your belly sink toward the floor; you can strain your back.

Don’t drop your head down or lift it up too high; this can hurt your neck.

Don’t let your hips pop up. This puts more emphasis on your shoulders.

Don’t overarch your back and neck.

No responsibility or liability is accepted by Shawn’s Studio Fitness for any loss or damage suffered by any person as a result of

adopting the exercises and information in this material.

Recipe of the Month – Carrot Cake from Nancy Fussell

Preheat oven to 300 degrees 2 cups sugar 1 1/2 cups veg.oil 1 tsp salt 4 eggs unbeaten 2 cups flour 2 tsp baking powder 2 tsp baking soda 2 tsp cinnamon 3 cups raw grated carrots 1 jar baby food, carrots

in a large bowl, cream the sugar and oil until fluffy

add eggs, beat well

in a smaller bowl add flour baking soda, baking powder, salt and cinnamon, mix well

add this mixture to first mixture in the large bowl, mix well, fold in shredded carrots and baby food carrots, mix well.

pour into 13x9 baking pan. DO NOT GREASE PAN, bake for approximately 1 hour.

Icing

after cake is completely cooled;

1 lb powdered sugar

2 tsp vanilla

1/2 stick butter

1 8-oz cream cheese, softened

combine all ingredients in med. to large bowl

beat well until very smooth, frost cake, keep chilled in fridge

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2011 Club Events and Parties

Tom “Frosty” Frost will have a Run and Pool Party August 21st at his house. See the flyer at the end of the newsletter. The Fountain Valley chapter has invited all chapter members to their annual Prediction Run at Bolsa Chica State Beach in September. See the Meetup site for their flyer. If you have an additional event, contact our Social Chairwoman Wendy Foltz. Run & Pool Party August 21 at Frosty’s Prediction Run September 25, put on by Fountain Valley Halloween Party date to be announced Christmas Party date to be announced All Chapter Gala January 21, 2012

Non-Race Series Races

We have a $5 discount for a unique race that is not on the Club race schedule, but the Club canopy will be there. USATF So. Cal. Road Mile Championships Sunday, August 28, 7:00am El Toro Airfield, Irvine, Runway 34L (no hills) More info and entry form can be found at: www.roadmile.org $5 discount code for A Snail's Pace members: ASPRC Valid for non-USATF members. USATF members, and under 18 runners get $10 off. You can join USATF at: www.scausatf.org

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Race Results

What happened to all the racers this month?

San Francisco Half Marathon (First Half), 31 July 2011 Teri Styles 2:11 Seems like one hill to many Jim Styles 2:00

Huntington Beach Surf City 5K, 4 July 2011 Shawn Ferrando 22:29 2nd AG Lake Forest Firecracker 5K, 4 July 2011 Tom Frost 21:36 1st AG, 24th overall

5 Years Ago (from the August 2006 Newsletter)

The front page of the August 2006 newsletter reads like it’s from an old folks home. Bob Logue took

a dive on a Wednesday run and bruised his ribs, Bob Morris was suffering with Plantar Fasciitis and

using ice packs after every run, Bob Berry had a few extra screws in his clavicle/collar bone due to a

bike accident (do you see a trend here?) and Nelly “Bob” (just kidding) sprained her ankle while

running under the 5 freeway on the bike path. Good news is all four are still with us 5 years later and

healed from their injuries.

There was a report about the Snail’s All Chapter Picnic that was hosted by the Brea and Fountain

Valley chapters. The “Tug-of-War” was the big event and was won by Brea. Another Beach Run/Party

report that the charcoal went out while Frank was out for the run. With no matches, lighter fluid or

newspaper there was a movement to jump the fence and eat at Olamindi’s. Frank quickly took

control and found a good neighbor who helped light the BBQ and quell the mutiny.

Snail’s Cup Series Points top 20 updated through the Baldwin Park race

1. Jose Figueroa (BR) 7765 11. Tom Frost (LH) 5206

2. Greg Beck (LH) 7603 12. Sheri Corlett (LH) 4955

3. Shawn Ferrando (LH) 7499 13. Luigi Giovanni Guereca (FV) 4862

4. Paul Shanley (FV) 7167 14. Craig Innis (LH) 4703

5. Elaine Gronberg (LH) 7059 15. Grace Innis (LH) 4599

6. Jeanene Warren LH) 6789 16. Faith Morris (LH) 4526

7. Amy Katz (LH) 6516 17. Coleen Reinertson (BR) 4425

8. Jeff Carter (LH) 5602 18. Tina Ingegneri (LH) 4302

9. Ross Klein (LH) 5510 19. Rick Noer (FV) 3856

10. Gloria Rendon-Thomas (LH) 5356 20. Monet De Jesus (FV) 3488

See the complete list on the Meetup site.

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A Snail’s Pace Running Club

Laguna Hills Chapter Treasury Report

July 2011

Balance as of 7/1/2011 $3488.83 Receipts

June New/Renewals $420.00 Disbursements

Breakfast run ($75.73) Pizza/Birthday cake ($342.63) Spirit Points ($39.94) Drinks/ice ($36.43)

Balance as of 7/31/2011 $3414.10 203 total members

Membership Expirations (July, August, September):

Debra Enfield Jerry Harber Jace Hinsley Vickey Howard

Julie & Josh Leto Aaron Miller Richard Moran Faustino Ochoa

Kenneth Wells Tink & Joe Cleland Bob & Faith Morris Lauren & Pam Mueller-Fisher

Mary Bertumen

Arezou Arefi Greg Beck Sally Guon Jason Hartman

Tina Ingegneri Karen Salem Leana Wood Martin & Wendy Foltz

Sabrina Higashi

Jasmin Bernhard Astrid Chitamun David & Lynn Hardman Pat Herr

Susan Lee Paul & Guille Montanchez John Puterbaugh Kacee Spurny

Lynn Tallon Ashley & Jeff Cornelius Jeff Carter Gloria Rendon-Thomas

2010 Officers:

President: Tina Ingegneri tgirlrun@hotmail.com Vice President: Grace Innis phippsgrace@yahoo.com

Social Chair: Wendy Foltz wendyfoltz@cox.net

Treasurer: Andrea MacDonald acm1221@gmail.com Newsletter Editor: Martin Foltz martinfoltz@cox.net

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

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RUN & POOL PARTY AT

FROSTY’S PLACE

HOSTED BY: TOM FROST

WHEN: AUGUST 21, 2011

TIME: ARRIVE @ 7:30 – START RUN @ 7:45

WHERE: 7 VIA ADELFA RANCHO SANTA MARGARITA, 92688

DIRECTIONS: MAJOR CROSS STREETS: SANTA MARGARITA PARKWAY & ANTONIO PARKWAY

Traveling East on S.M. Parkway turn left on Florecita (between Antonio Parkway and Plano Trabuco

Rd.). Follow to Via Gardenia, turn right. Left turn on Via Lobelia and the house is at the intersection

of Via Adelfa and Via Lobelia.

PROVIDED AFTER THE RUN:

SPORT DRINKS, JUICE, COFFEE, TEA, WATER, SCRAMBLED EGGS, CUT FRUIT, WAFFLES,

PANCAKES, TOAST.

YOU BRING:

EGG DISH OR WHATEVER ELSE YOU CAN THINK OF.

BRING YOUR SUITS AND TOWELS AND TAKE A REFRESHING DIP IN THE POOL. OR JUST RELAX IN

THE HOT TUB. OR BE DARING AND DO BOTH!!!

COME ONE COME ALL FOR A RUN DOWN THE O’NEILL BIKE TRAIL. IT’S ALL ASPHALT AND

UNOBSTRUCTED. DO AS MANY MILES UP TO THREE DOWN AND BACK UP TO THE COOL POOL.

TRAIL WILL BE MARKED AT 1, 2 AND 3 MILES.

RSVP VIA MEET UP AND LET’S PARTY1111

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Fountain Valley Laguna Hills Brea Pasadena/Monrovia

2011 CLUB RACES (tentative) Last Updated: 6/16/11

ALL Races and Dates are tentative, and subject to revision.

Check Club Newsletter & Website (www.snailspace.org) for up-to-date changes.

Email suggestions for additional Club Races to: Bob.Morris@aSnailsPace.net

Chapter

Sponsor Date Race Race Location

LH 1. JANUARY 8 So. California Half Marathon/5k Irvine

FV 2. FEBRUARY 6 Surf City Marathon/Half Marathon/5k Huntington Beach

BR 3. FEBRUARY 27 Brea 8k Brea

BR 4. MARCH 27 The Coaster Run 5k/10k Knotts Berry Farm, Buena Park

ALL 5. APRIL 3 Carlsbad 5000 Carlsbad

LH 6. MAY 31 City of Laguna Hills Half Marathon/5k Laguna Hills FV

BR 7. JUNE 11 Downtown Anaheim 5k Anaheim

FV 8. JULY 4 Huntington Beach Surf City 5k Huntington Beach

PAS/MON 9. AUGUST 6 Pride of the Valley 5K Baldwin Park

MON 10. OCTOBER 9 Five Cities Marathon/Half/10K/5K San Gabriel Foothills

FV 11. NOVEMBER 6 The Surf City Beach Derby 10mile/10K Huntington Beach

LH 12. NOVEMBER 24 Dana Point Turkey Trot 5k/10k Dana Point

MON 13. DECEMBER ? The Tiger Run 5k/10k South Pasadena

Look for the Black ASP Club Canopy at each Club Race (usually near the Finish Area). Store your

belongings (don’t count on security, however). Warm-up & -down with your ASPRC Teammates.

Bring a chair and some refreshments to share! Have FUN!!

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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

Once in, make sure you are located in your Chapter file (Laguna Hills) 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:

1. Showing up at a regularly scheduled club run – 10 points (Wednesday, Saturday and Sunday)

2. Attending the monthly club meeting – 20 points

3. Participating in the monthly club race – 20 points

4. Additional Points for wearing the “Club Uniform” at races – 10 points

5. Carpooling to races with other participants (two or more people)-10 points

6. Writing a newsletter article (and having it published) – 20 points

7. Hosting a club social event – 30 points

8. Attending a club social event – 10 points

9. Recruiting new members – 10 points

10. 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 high scorer will receive at least a $20 ASP gift card and will be ineligible for 3

consecutive months for this certificate. At the end of the year the Top TEN scorers will receive special prizes

with the overall winner awarded a Free Pair of New Balance shoes, a Free Membership Renewal and a Free

Entry to any Club Race 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 one of your club officers for clarification.

Happy Running