The Jan/Feb 2016 Newsletter of
the Daytona Beachcombers
Running Club |
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“May Light always surround
you; Hope kindle and rebound
you.
May your Hurts turn to
Healing; Your Heart embrace
Feeling.
May Wounds become Wisdom;
Every Kindness a Prism.
May Laughter infect you;
Your Passion resurrect you.
May Goodness inspire your
Deepest Desires.
Through all that you Reach
For, May
your arms Never Tire.”
― D.
Simone |
so |
Congratulations Sue! |
Florida Boys XC Coach of the
year |
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Well done! |
There aren't many female
cross-country coaches
guiding boys teams around
the state. That didn't
deter Father Lopez coach Sue
O'Malley.
A runner in her own right
who dove into unchartered
waters for the Green Wave as
they won their first
district, regional, and
state titles EVER in 2015!
Sue said, "in four years we
made it to regions as a team
for the first time in this
century. Then
the next year we made it to
states and finished 22nd and
then last year finished 10th
and now this Cinderella
season for us." Oh,
did I mention how proud we
are to have Sue as our
President of the
Beachcombers?! |
memories |
Cherish the
memories!
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Donna Hiatt |
With a new year on
the scene, many of
us will be looking
for ways to improve
ourselves. We'll be
once again writing
down our goals and
doing our best to
achieve them
throughout our busy
schedules and every
day
responsibilities.
It is healthy to set
obtainable new
goals, and strive to
reach them. It is
health to learn or
perfect a new skill
and rich a higher
level of
performance. And
hopefully, by the
end of the year,
we'll have one, two
or a handful of
resolutions that we
can check off the
list. |
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I am sure you had
some memorable
moments in 2015. I
hope you made it a
point to take
descriptive
snapshots in time.
Brief, meaningful moments where you
say "I must never
forget this
moment." A mental
snapshot of the
sunrise over the
ocean at your last
triathlon or the
finish line at a
near perfect day at
your last marathon.
What truly makes an
accomplishment
unforgettable? It's
not exactly the act
of checking them off
the list, nor is it
necessarily the
moment we accomplish
our goal, or even
cross the finish
line. It is indeed
the journey
surrounding these
accomplishments that
stays with us
forever. It
is the sights,
sounds, and presence
of the people that
support us that
shape a fond memory
or accomplishment. |
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An accomplishment
becomes priceless
when we can remember
the details of the
journey; when we can
vividly recall the
sights and sounds
just before the
moment we could say
to ourselves, "I did
it."
The new year
represents another
golden opportunity
to accomplish more
than ever before. But before we sit
down to make a list
of goals for 2016,
let's be sure to
celebrate the
picture perfect
memories of 2015.
mh
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Where to
begin the New Year
Rob
Maxwell |
It’s resolution time
(again). This is the time
of the year that all the
regulars at the health clubs
dread. It’s the time of year
when many people start their
New Year’s resolutions and
crowd the local health clubs
only to quit in February or
March. But hey, if a few
stick than it’s a good
thing. |
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But maybe, just maybe, more
resolution people will stick
to their intentions to
exercise if they know how to
begin? I believe it can
only help to educate. For
sure, it cannot hurt. |
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The ACSM (American College
of Sports Medicine) came up
with the acronym years ago
that we can use as an
exercise prescription and
the acronym is FITT. This
stands for Frequency,
Intensity, Time, and Type.
Or easier said how often,
how hard, how long and how?
The majority of people
looking to start an exercise
program are really looking
for two of the components of
fitness: strength training
and cardiorespiratory
training. Let’s take a look
at what the exercise
prescription is for these
components of fitness as
given to us by the ACSM.
Strength Training:
Frequency:
2-3 days per week on
non-consecutive days
Intensity: RM (rep max)
which means using the most
resistance YOU can use in
good form
Time:
2-3 sets of 8-12 reps (8-15
seniors) for most people
Type:
free weights, machines, body
weight, bands
Cardiorespiratory Training:
Frequency:
3-5 days per week
Intensity: 65-95% of maximum
heart rate
Time:
20-60 minutes for most
people
Type:
Any using the larger muscle
groups and is continuous
(walk, run, bike, swim,
step, etc.)
If you follow the ACSM’s
recommendations I promise
you will be on your way to
reaching all of your fitness
goals. We don’t have to
over-complicate our exercise
program to make it better.
That simply isn’t true.
Simplicity is the key.
There are plenty of ways to
manipulate the above
variables to make the
workout harder and more
challenging. There are
plenty of ways to manipulate
the above variables to give
you plenty of variety. The
key is in doing it day in
and day out. The more
consistent you are the more
likely that you will reach
your fitness goals.
Happy Training, Rob |
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Visit Rob's web page
www.fittothemax.net .
Mark your calendar for the
next two events coming up.
Jan. 9 MaxFit Deadlift
Competition, 9-12:00 & Feb.
1 MaxFit Biggest Loser
Challenge 2016!
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profile |
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Scott Bay is an ASCA Level 5
Certified Coach and has been
actively coaching
and teaching swimming since
1986 at a variety of
levels.
He began teaching swim
lessons in the YMCA system
in Cincinnati Ohio shortly
after graduating High
School. He then went on to
coach age group and senior
swimmers in competitive YMCA
and USA Swimming while
continuing to teach swim
lessons to both youth and
adult swimmers throughout
college and graduate school.
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Scott moved to Florida in
the 1990’s and took to
coaching High School
swimmers and Masters
swimmers. High School
swimmers he has coached have
gone to state meets and
placed in the top ten on
numerous occasions and
Masters swimmers he
currently coaches include National
Champions, All Americans,
and World Record Holders who
have swam to over 300 top
ten USMS swims and more than
30 World records in just the
last 5 years.
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Throughout a career that
includes teaching swim
lessons, coaching Age
Groupers and Senior
Swimmers, as well as
Triathletes and adults, Bay
has taught literally
thousands how to swim or how
to swim better. He has also
written numerous articles on
technique and coaching for
both websites and
publications in addition to
being a major contributor to
the revised USMS/ASCA
certification curriculum and
presents at clinics across
the country. Coach Bay is
also the past Chair of the
USMS Coaches Committee, and
the Head Coach of YCF
Masters. |
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Scott also
taught at Mainland High School where he was
a member of the Math and Physics department
and head coach for the swimming Bucs.
From Mainland, Scott went to Father Lopez in
2010 as head of the men's and women's swim
teams. He also taught Calculus,
Geometry and Algebra. |
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Scott is one of
the founding members of the Beachcombers
Running Club and along with Heather Eaton
wrote our Mission Statement based on our
members goals, which is to share the joy
of running by bringing members together.
We all continue to strive to do just that.
The entire Bay family, Sami, Brett & Bobby
and Scott continue to be active in the
Beachcombers volunteering for Paint The
Towne and RayZ Awareness each year.
The boys started out as little guys in their
volunteer duties and now Bret, a sophomore
at Seabreeze and Bob, a freshman at
Seabreeze and busy with their school
activities. Brett is on the junior
crew team with the Halifax Rowing
Association and Bobby has found his passion
as a bass drummer with the SHS drumline.
Busy times! Busy Family! Good
Friends!
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asAquatics Specialists |
Scott has
announced he was recently hired as the
Aquatics Specialists at the Ormond Y.
He is will be expanding the opportunities
for grown up (18 & over) to get in the pool
and either learn to swim or joining the
masters swim program of triathlon training
program. The schedule begins January
4, 2016. |
Monday - Friday 5:45 AM -
7:00 AM for Masters |
Mon Wed & Fri.
11:45 AM - 1:00 PM Masters Lunch Brunch |
Mon Wed & Fri
5:45 - 7:00 PM Evening Masters |
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In addition, a
more instructive fitness swim Tues &
Thurs mornings from 10:30 AM to 11:30 AM.
This is a combination of technique
instruction and workout. |
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Adult Learn
to Swim is also being offered.
Small Groups or private lessons. |
More info:
scottbay@icloud.com |
tips |
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Marathon Training: The
Art of The Final Weeks |
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food |
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Lasagna with Grape Tomatoes
and Broccoli Rabe
For a hearty, make-ahead meal, you can’t go
wrong with a classic lasagna dish.
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1 (8-ounce) bunch Broccolini, trimmed |
2 1/2 tablespoons extra-virgin olive oil,
divided |
1 1/2 cups chopped onion, divided |
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10 garlic cloves, thinly sliced and divided |
1/4 cup dry white wine |
4 cups grape tomatoes |
3/4 teaspoon kosher salt, divided |
1/4 teaspoon crushed red pepper |
1/2 cup chopped fresh basil, divided |
1 (15-ounce) carton part-skim ricotta cheese |
1 cup lower-sodium marinara sauce (such as
Dell'Amore) |
Cooking spray |
9 cooked lasagna noodles |
3 ounces part-skim mozzarella cheese, shredded
(about 3/4 cup) |
Preparation
1. Bring a large pot of water to a boil. Add
broccoli rabe and Broccolini, and cook 2 minutes.
Drain and rinse vegetables under cold water; drain.
Coarsely chop.
2. Preheat the oven to 350°.
3. Heat a large nonstick skillet over medium-high
heat. Add 1 tablespoon oil; swirl to coat. Add 3/4
cup onion and 5 garlic cloves; cook 2 minutes,
stirring occasionally. Add wine; cook 1 minute. Add
grape tomatoes and 1/4 teaspoon salt; cook 12
minutes or until skins split and tomatoes start to
release their juices, stirring frequently. Place
tomato mixture in a bowl.
4. Wipe pan dry with paper towels. Return pan to
medium-high heat. Add remaining 1 1/2 tablespoons
oil; swirl to coat. Add remaining 3/4 cup onion,
remaining 5 garlic cloves, and red pepper; sauté 4
minutes. Stir in broccoli rabe mixture and 1/4
teaspoon salt; cook 3 minutes. Remove from heat.
5. Combine 1/4 cup basil, ricotta, and remaining 1/4
teaspoon salt in a bowl. Spread 1/2 cup marinara
sauce in the bottom of a 13 x 9-inch glass or
ceramic baking dish coated with cooking spray.
Arrange 3 lasagna noodles over sauce. Spread half of
ricotta mixture over noodles. Top with half of
broccoli rabe mixture; spoon half of tomato mixture
over broccoli rabe mixture. Repeat layers with
remaining noodles, ricotta mixture, broccoli rabe
mixture, and tomato mixture, ending with noodles.
Top with remaining 1/2 cup marinara, and sprinkle
with mozzarella. Cover with aluminum foil coated
with cooking spray. Bake at 350° for 30 minutes.
Uncover and bake for an additional 15 minutes
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hb |
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Ryan Dineen |
4 |
Joe Brumenschenkel |
1 |
Josie Gray |
11 |
Ashle Sardeson |
6 |
Barbara Manne |
11 |
Joseph Astraukas |
12 |
Pat Marshall |
11 |
Faith Burns |
12 |
Nicole Meyer |
11 |
Bobbie Cornelius |
13 |
Cler Hudgins |
14 |
John Dodd |
14 |
Kim Williams |
14 |
Robert Birch |
16 |
Heather Shrouds |
15 |
Ken Vanslette |
16 |
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Rick Smith |
20 |
Jennifer Ness |
18 |
Bob Lanigra |
22 |
Donna Hiatt |
21 |
John Zak |
22 |
Ashley Newnam |
22 |
Jackie Emm |
26 |
Debora Diaz |
23 |
Jessie Emm |
26 |
Katie Krodel |
23 |
Donna
Lemnouni |
28 |
Chris Jones |
24 |
James Taylor |
28 |
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Happy Birthday! |
In January Heather Shrouds
will be moving into the Masters Category as
she turns the big Four 0! Rick Smith
will move up to the 65-69 age group!
In February,
Joe
Brumenschenkel and Debora Diaz move into the
60-64 age group! My goodness they sure look
young! Running keeps you that way!
Congratulations to all! |
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read |
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Racing Weight Quick Start Guide: A 4-Week Weight-Loss Plan
for Endurance Athletes
(The Racing Weight Series)
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If you're like most endurance athletes, you're concerned
about your weight. You know that every extra pound slows you
down.
Matt Fitzgerald's Racing
Weight Quick Start Guide applies
all the principles of his best-selling book Racing
Weight in a
detailed set of weight-loss training plans. You will devote
4 to 8 weeks to starting a weight loss of 5, 10, or 20+
pounds.
Lose weight quickly by following a schedule of
high-intensity workouts and strength training as well as a
menu of calorie-restricted, high-protein meals and snacks.
Low-volume and high-volume
plans make it possible for cyclists, runners, and
triathletes with a wide range of experience to maintain
their training levels. Replace fat with muscle while keeping
your appetite in check.
Once you've hit your quick start weight-loss goals, you will
continue drop ping unwanted pounds using the proven
strategies of the Racing
Weight program.
Zero in on your racing weight through improved diet quality,
bal anced macronutrient levels, proper timing of meals and
snacks, appetite management, and training for lean body
composition.
The Racing
Weight Quick Start Guide will
accelerate your season goals so you'll be racing leaner and
faster than ever before.
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PACERS WANTED!!
The Ocala Marathon/1/2 Marathon, 1-17-16 are looking for
pacers. Slots open for the Marathon are 3:40, 3:55,
4:10 & 4.25. Half Marthon: 2:00. If you
are interested, please contact Beast Pacing, 714-381-4612,
https://www.facebook.com/beastpacing,
www.beastpacing.com. |
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POLK SENIOR GAMES |
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Scholarships
•
It's
always nice to hear from our scholarship recipients
and to follow their progress. We received a
very nice update from Josie Gray,
2014-2015 SHS Scholarship recipient. Josie is
attending Embry-Riddle.
"Because of Embry-Riddle's Transition from NAIA to
NCAA DII all of our athletic teams cannot compete in
title championships (i.e. Conference, Regionals,
Nationals) for two years. We can only compete
in seasonal meets. We
recently finished our cross country season. As a
team we ranked well. Here's our stats - http://erauathletics.com/documents/2015/10/25/wxcresults2015final.pdf
If you'd like to see more info this is our main
cross country page -- http://erauathletics.com/index.aspx?path=wcross&tab=womenscrosscountry2."
"Right now, we are conditioning for indoor track
which will begin in the spring semester. Overall, I
have had a blast competing at the collegiate level
for cross country. I am excited to take part in
new experiences indoor and outdoor track bring." |
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Triathlon Fundamentals Group |
Heather Shourds will be conducting The Triathlon
Fundamentals Group. They will meet starting on
Tuesday February 2nd, 2016 and Thursday, February
4th, 2016 at 6am at Cypress Aquatics Center 981
George W Engram Blvd Daytona Beach, FL 32114 (10
minutes from Ormond and 10 minutes from Port Orange)
(5 minutes from Halifax Hospital and Daytona State
College). 2 Saturdays a month we will meet
– TBD! For more information contact Heather at
(386) 481-‐8225,
joyfitnesscoaching@gmail.com |
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Congratulations to Grace & Peter Rowe. They
have welcomed another grandchild to their family.
Grace Green Rowe was
born Dec. 9. Weighing in at 7 lbs 11 oz.
Her name is GiGi! |
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Charlie & Kathy Norris missed the
Beachcombers Christmas party for the first time in 9
years. They went to Maryland to be with their
son and grandchildren for the holidays. We
sure missed them. Charlie is recovering from
October surgery and doing really well. |
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Kath & Jim Marshall have begun working on
their trip to Ireland & Scotland and Donna &
Jerry Hiatt have completed their travel
plans for Italy. Mary & Frank Machuga
have returned from their Christmas camping
trip to the Keys. |
bpw |
Bits
&
Pieces
&
Words |
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Six Best Doctors in the World
1. Sunlight 2. Rest 3. Exercise 4.
Diet 5. Self Confidence 6 . Friends
Maintain them in all stages of Life and enjoy
healthy life.
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20 Things No One Tells You About
Running |
1.
Your feet will look like crap. Blisters,
black toenails, calluses. If you get pedicures, just
apologize when you go in the salon.
2.
When people (non-runner types) learn that you
are a runner, they often like to tell you how much
they hate running or that running will ruin your
knees.
3.
You don’t have to look
like a runner to
be a runner.
4.
If you only run and don’t do anything else
(cross-train, strength train), you will probably get
injured.
5.
Most people, especially non-runners, really
don’t care that much about your running.
6.
You will run a race, and in the middle of it,
you will tell yourself that you will never do this
again. But 30 minutes after you finish, you will
surf the Internet for your next race. Running is
kind of like childbirth in that way.
7.
You will go through phases where you
feel totally inadequate as a runner.
8.
You will go through phases where you
feel totally like a rock star as a runner.
9.
You might gain
weight instead
of losing it while training for a marathon.
10.
Having a spare pair of shorts in your car is
important. Soiling of all kinds can happen. Eww!
11.
You will be pissed if someone refers to you
as a “jogger”
instead of a “runner.”
12.
Sometimes, other runners won’t say “hi” to
you when you run by them.
13.
You might pee
yourself while
you run, or worse.
14.
Running is expensive. It’s not just about a
pair of shoes and shorts and a top. There are race
entries, massages, watches, sports bras, cute
running skirts, gels, blocks and recovery stuff.
15.
You will get addicted. Yes, there are worse
things than running to obsess over (like meth and
prostitutes), but you might be surprised by how
hooked you get into the whole running thing once you
start.
16.
After a while, you cannot get the stench out
of your running clothes.
17.
You will never be the fastest runner you
know. You will never be the slowest runner you know.
18.
Farts happen. A lot.
19.
Running performance is as much – if not more
– about mental
strength as
physical strength.
20.
You will never forget crossing the finish
line of your first marathon or half marathon.
That moment in time will come to mean a lot to you.
Your feet might not even touch the ground. |
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