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The Jan/Feb 2016 Newsletter of the Daytona Beachcombers Running Club

 

“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

 

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?!

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Cherish the memories! 

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.

 

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.

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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. 

 

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.

 

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

 
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!       hand up
 

profile

Member Profile

Jeanie Burgess

 

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.

 

              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. 
 
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. 
 

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.
 

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!  hand up

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

 
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.
 
Adult Learn to Swim is also being offered.  Small Groups or private lessons.

More info:  scottbay@icloud.com

tips

Marathon Training: The Art of The Final Weeks

food

 

Lasagna with Grape Tomatoes    and Broccoli Rabe

For a hearty, make-ahead meal, you can’t go wrong with a classic lasagna dish.

 

 1 (8-ounce) bunch Broccolini, trimmed

2 1/2 tablespoons extra-virgin olive oil, divided

1 1/2 cups chopped onion, divided

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    hand up

hb

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
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    

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!

read
 

Racing Weight Quick Start Guide: A 4-Week Weight-Loss Plan for Endurance Athletes     (The Racing Weight Series)

 

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.   hand up

 

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Dribble & Bits

 
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.
 

POLK SENIOR GAMES

 
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

 
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!

 
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.
 

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

 

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.  

 

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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