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The
March/April 2009
Newsletter of the Daytona Beachcombers Running Club |
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BEACHCOMBERS MEETING
MARCH 9 • 6:00 pm
Leanh's Chinese Restaurant
581
Beville Road, South Daytona
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Join us for a
short business meeting followed by
fellowship and camaraderie.
Attending a meeting gives everyone the
opportunity to get to know one another,
share and connect. We hope you
will plan on being there!
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Welcome Karen! Karen Ellis has
assumed the duties as Treasurer for the
Beachcombers. We appreciate Karen
stepping forward and assuming this roll.
Many thanks to Pat Marshall for a great
job she has done for the club the past
two years. |
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fun |
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St. Paddy's
Fun Run ● Saturday,
March 14, 2009
5:00
PM |
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5:00 pm
● Spikes ● 1237
Ridgewood Ave., Holly Hill |
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Come join the fun! Fun Run for
kids & adults, food, prizes, fun &
camaraderie
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RSVP
Susie • 386-677-2494
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rrca |
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RRCA State Rep • Michael Bowen |
RRCA Southern Director • Ken Bendy |
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ROAD RUNNERS
CLUB OF AMERICA
Over 700
Clubs and
180,000 Members
Founded in
1958 |
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Take a visit:
http://www.rrca.org/ |
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State Rep Silent Auction at RRCA
Convention.
Each year at the RRCA National
Convention, a silent auction is held to
help raise funds for RRCA State Reps
expenses. This year the convention
will be held March 26-29 in San
Francisco. Nearly anything running
or training related, race entries, race
swags, posters, books, clothing are just
a few categories. All donations
may be sent to our State Rep, Michael
Bowen.
jh
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TRAINING
PRINCIPLES/THEORY
Jerry Hiatt |
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Training concepts is a
process with the objective of improving an
athlete’s fitness in a selective activity.
In Endurance Events such as running it is a
long-term process that is progressive over a
lengthy period of time depending on the
runner’s capabilities and goals. This
requires programs designed to meet the
runner’s attributes and of course, the
demand of the event or events they wish to
train for. This is why I suggest a runner
seek coaching for
guidance, especially if they wish to become
competitive in the sport. |
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There
are certain principles/theories that apply
to training/improving a runner’s
progression: |
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OVERLOAD:
This applies to training loads that allow
for a runner to improve over time and
adapting to that specific overload through
proper recovery which leads to further
overload and adaptation over time, or what
is referred to as Progressive Overload.
Yakovlev’s Model of Supercompensation
reflects a normal state----loading----fatigue---compensation
(recovery)= supercompensation. The
supercompensation meaning improvement over
the original normal state. The key being
sufficient stimulus with sufficient
recovery, spaced properly. If
sufficient recovery or spacing is not
allowed, or the overload is to great, many
other factors could apply, some of which are
very defeating in training. It may be an
injury, over training or simply being unable
to meet the stimulus which would be
defeating. |
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REVERSIBLILTY:
If
a runner does not continue with regular
training (progressive overload), there is no
loading and no continued adaptation and the
athlete will either reach a level or
maintaining, or return to their normal
state, or even loss of conditioning. |
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SPECIFICITY:
General training must always come before
specific training. This is generally
referred to as “building base.” It is the
focus of a long-term plan. Base building
prepares the runner to be able to tolerate
the higher intensity levels of specific
training, whether that be for the short or
long distances. Within reason the concept of
general training is; the greater the volume,
the greater the capacity for specific
training. Of course within the general
training there has to be a structure of
training that goes beyond just putting in
miles with nothing more than
endurance/aerobic base building. There is
nothing better than a solid foundation with
which to build on. |
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Jerry Hiatt |
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Certified: USAT&F Level II |
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Certified: RRCA |
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Beachcombers Scholarships |
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youth |
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The purpose of the
scholarships are to recognize student cross country
and/or track and field athletes who are leaders in
their school, excel in the classroom, and make
positive contributions within the community.
These scholarships are open to all Volusia and
Flagler County graduating high school senior
runners. |
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In order to be
eligible for the scholarships, an applicant must be
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1) Florida resident for the past two years. |
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2) Graduating high school senior from a
Volusia County or Flagler County high
school |
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3) A member of the high school cross country
and/or track and field teams. |
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| We encourage all
student athletes who meet the eligibility
requirements to apply. |
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Click here to download
2009 Scholarship Application |
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know |
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Mike
Rosolino |
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Head Cross
Country & Track Coach |
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Embry-Riddle University |
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600 S.
Clyde Morris Blvd., Daytona Beach 32114 |
386-323-5008 |
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Embry-Riddle is in need of volunteers to help
with the March 21st. Track Meet. The Meet
will run from approximately 8:30 am to 6:00 pm.
and will be held at the Embry-Riddle Track &
Field Complex. For more information,
contact Mike Rosolino at 386.323.5008. |
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Dean
Karnazes, mega-endurance athlete and
bestselling author, blogs about ultra running,
life, and the human spirit. Not necessarily in
that order.
Amy Ellis
has shared one of his latest blogs.
Running Strong |
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| After
World War 2 and years of food shortages,
governments in Europe encouraged their farmers
to produce more food by starting to use
chemicals (such as artificial
fertilisers,
pesticides,
antibiotics and other drugs) to prevent
disease. Now, however, more and more people are
turning away from this and demanding organic
food � grown by farmers who care for animals and
the
environment and don�t use artificial
chemicals. |
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be called organic, food has to be grown
following strict rules. In particular, organic
farmers: |
- avoid using artificial fertilizers,
pesticides, hormones, antibiotics and drugs
- promote animal welfare
- do not use genetically-modified crops and
products
- grow a wide variety of crops and encourage
different species
- look after and improve the soil
- look after the natural landscape around
farms.
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| Many
organic farmers and companies try to ensure that
their whole organisation is as sustainable as
possible. For example, they
recycle and
reuse waste products,
choose environmentally-friendly transport and
try to source ingredients locally. |
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Visit this organic food website
http://www.organicfood.co.uk/ |
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| Some more
little trivia. |
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1. The average person
laughs about 15 times a day. |
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2. A sneeze zooms out of your mouth at up
to 600 m.p.h. |
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3. A Saudi Arabian woman can get a divorce if
her husband doesn't give her coffee. |
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4. A Neanderthal's brain was bigger than yours
is. |
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5. Your right lung takes in more air than your
left one. |
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6. The sound of E.T. walking was made by
someone squishing her hands in jello. |
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7. There are more plastic flamingos in the
U.S. than real ones. |
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8. "Kemo Sabe" means "soggy Shrub" in Navajo. |
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9. Most American car
horns honk in the key of F |
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Whipped Lime Dessert |
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INGREDIENTS
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DIRECTIONS
1.
In a medium bowl, whisk together the gelatin and
boiling water until dissolved. Refrigerate until
thickened to the consistency of egg whites, about 1
hour.
2.
When the gelatin is thick, whip the evaporated milk
in a chilled bowl with chilled beaters until thick
enough to form peaks like whipped cream. Fold the
whipped milk into the gelatin. Rinse an 8 cup mold
and fill with the gelatin mixture. Cover and
refrigerate overnight, or at least until set, about
4 hours.
3.
Unmold the gelatin onto a serving
dish and sprinkle with cookie crumbs. Put the rest
of the crumbs into a bowl and pass around the table
at serving time. |
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Pistachio Mallow Salad
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-
1 (16 ounce) container frozen
whipped topping, thawed
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1 (3.4 ounce) package instant
pistachio pudding mix
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6 drops green food coloring
(optional)
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3 cups miniature marshmallows
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1 (20 ounce) can crushed pineapple,
undrained
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1/2 cup chopped pistachios or
walnuts
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In a large bowl, combine whipped
topping, pudding mix and food coloring if desired.
Fold in the marshmallows and pineapple. Cover and
refrigerate for at least 2 hours. Just before
serving, sprinkle with nuts.
"This fluffy salad is
a real treat since it's creamy but not overly sweet.
It's easy to mix up, and the flavor gets better the
longer it stands. It's perfect for St. Patrick's
Day, served in a green bowl. – |
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Bon Appétit |
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profile |
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Carole
is a Florida Cracker by all accounts even tho she
was born in Terre Haute, Ind. Her family moved
to Florida when she was 6 months old and she grew up
in Pembroke Pine (Brevard County)
In her Senior Year of
High School at McArthur High in Hollywood, Florida a
friend asked her to run. The team was running
in the Smoky Mountains and she thought she would
give it a try. They went to Cades Cove and ran
the killer loop for two weeks and that is when
Carole started her running career. She ran
cross country and track and finished 11th. in the
State meet that year in Lake Worth. She knew
then she wanted to always be a runner.
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They won the State
Meet that year and were runner's up in the Track &
Field meet in Winter Park in 1981. Carole
won the prestigious honor of Outstanding Female
Athlete of the Year award in her senior year. |
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Carole met
Paul while they both were in the Coast Guard
in West Palm. They were married in 1984 In 1987 they
moved to the Daytona area to be near his
family. In 1988 Carole took a break period
when she started her family and her first daughter
was born. She started running again in 2003.
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Carole's
favorite distance is the 5K. Her most memorable
race was Gate River Run in 2005 (PR 1:17), although her favorite
race is the Matanzas 5K. (PR 21:41)
In
general, Carole trains 6 days a week. She does
track workouts from July to April and races once every
couple of months. She and her IPOD train together
except for the track workouts when she trains alone.
Her goals are very reasonable and realistic. She tries
to improve with each race within each season.
Carole is an
inspiration to so many runner's who encounter personal
tragedies, challenges or circumstances in their life.
During the lengthy illness of Carole's
mothers terminal lung cancer, and then her death in
August, 2008 she had a period of where she just wanted
to quit. She was performing poorly and in a funk
and wanted to quit completely but she knew her mother
would not want her to quit. She was always
supportive of Carole's running and sports. Carole
always tried to lead by example to people that a healthy
lifestyle can be and is fun. |
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Through
the friendship and continual encouragement of Pam
Peterson, Jerry and Donna Hiatt and countless
friends, Carole was able to start to realize that
while this period was extremely difficult, she should
not give up on herself and what running has, can and
will do in her life. Carole considers her
running 'Therapy 101' and a necessary staple to dealing
with the stresses of life and staying in shape.
Besides, you see how tiny she is. How could she
drink all that beer if she wasn't in shape?
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Besides her running,
Carole enjoys watching football, fishing and cooking.
She also has fun playing tennis once a week with a group
of ladies, enjoys being around Beachcombers and runner's
who care about their health and enjoy what they are
doing. She likes to promote the sport to as many
people as possible and showing people that there is room
for everyone regardless of age or ability |
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Carole
would like to acknowledge people who have helped her
along the way even tho she says they may not read this
article. |
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"First, I would like to thank the
high school friend who introduced me to running,
Danielle Heath. Also my High School coach,
Mike DeLucia. That one year of running in high
school changed my life forever. Also, Jerry
Hiatt. He first started coaching me many years
ago, 2004 if I recall. I had my best year as a
masters runner in 2006 at age 42 with two PR's at Gate
River Run and Matanzas. While I still continue to
train and race today, I will always be grateful to him
for his unselfish dedication to the sport and to me.
He has helped me achieve to the best of my ability even
during the times I doubted myself. He would always
say that I did it all and that he was just a guide.
While that may be true, having someone like him in your
corner made a lot of difference. Coaching takes a
special person." |
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Carole says she is blessed to be able to do this
challenging sport and loves every minute. Running is
the best place to be for her although other sports such
as tennis and softball are fun, nothing compares to the
gratification and personal goals available to all levels
of fitness/age. |
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Darren Cox |
3 |
Haley Rice |
2 |
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Tracy Lager |
6 |
Emily Urff |
2 |
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Annie Campbell |
6 |
Sharon Scheppele |
4 |
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Gerry Fahey |
7 |
Kelsey Dunn |
6 |
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Kevin Schafer |
8 |
Daniel Dunn |
6 |
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Robert Matthews |
10 |
Greg Frye |
6 |
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Mike Myers |
10 |
Sheila Sullivan |
7 |
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| Susan Gummey |
11 |
Trent Framke |
7 |
| Kathy Norris |
11 |
Doris
Harrigton |
9 |
| Miguel Rivera |
12 |
Karen Ellis |
10 |
| Richard
Dillard |
13 |
Carole Thomas |
12 |
| Kristi Rice |
14 |
Bobby Hill |
13 |
| John Roberts |
18 |
Alex Lewine |
14 |
| Bill Foley |
19 |
Monty
Mountcastle |
15 |
| Mark Crews |
19 |
Kimberly Dodd |
16 |
| Katie
Astrauskas |
22 |
Stacy Ferner |
16 |
| Rick Campos |
22 |
Kathi
Marshall |
16 |
| Jan Buzan |
22 |
Mary
McDaniels |
19 |
| Erin Franklin |
26 |
Willie Lager |
19 |
| Nancy Toth |
27 |
Oisin
Harrington |
21 |
| Pam Giese |
28 |
Jamie Lay |
23 |
| Mikayla
Brennan |
29 |
Erica Saylor |
23 |
| Pam Sardeson |
29 |
Patrick
Sullivan |
23 |
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Jennifer
Mountcastle |
24 |
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Emma Ness |
24 |
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Steve Lager |
25 |
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Dave Dunn |
27 |
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Bill
Pellegrino |
27 |
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Jessica
Belton |
28 |
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Ashley Diego |
28 |
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Lou Evans |
28 |
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Paul Holyko |
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New Age Group? Here's the scoop.
Nancy Toth
will be joining the
55-59
age group March 27
and Pam Giese
will move up to the
45-49 age
group on March 28. In
the April birthdays,
Kelsey & Daniel Dunn
will turn 20, moving up to
the 20-24 age group.
Doris Harrington will
move up to 50-54
age group,
Bobby Hill moves up to
75-79
age group,
Monty Mountcastle moves
up to the Masters
division turning the big
4 oh
on April 15, Dave Dunn
moves up to the
55-59
age group and
Lou Evans moves into
the 50-54.
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Running Money
• The Hiatt's
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While out on our daily run we all have found a penny, nickel or
dime. Occasionally we will find a big one for the day, a
quarter. Rarely, we find bills, but it has happened. |
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Did you ever wonder how
much money you may have found over the years while running? We
have found wallets with money which were returned to their
owner. One year we found a gold bracelet appraised at $400 on
the Granada Bridge. We even found money in a bank envelope
right in front of the bank, with the owner’s receipt of
withdrawal. We took it to the bank teller in hopes it was
returned to the rightful owner. |
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Since we started running
in 1979, we have saved all the money we have found in our
running bank. Now, we can’t claim every penny in the running
bank is our finding, a small amount was found by others running
with us. On a Sunday run one of the runners found a $20.00
bill. In the bank it went, reluctantly I might add. A couple
of $5.00 bills were found here and there, but all were claimed
for the running bank with only a little protest. Like all of
you, other items of interest have been found. One of our most
unusual finds was a brand new Stetson hat valued at a couple
hundred dollars. |
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About 10 years ago the
bank was opened and the money was used to throw a party for the
Sunday Morning Running Group. We didn’t have a dollar
count at that time so we thought we would do a count of the
present contents of our little running jar. The bank
presently holds $37.00 in bills, $14.50 (58) quarters, $12.00
(120) dimes, $3.00 (60) nickels, and $6.22 (622) pennies. A
whopping total of $72.72. This breaks down to about $3.61 per
year for 20 years. We figure if we can run 7.5 more years we can
reach $100.00. If that happens the party is on us again!!!
So remember, a penny found goes to the party fund!
Contributions welcome! |
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A big Congratulations to
Sue Fox who completed her first marathon on February 15
in Jacksonville. Our runner's stories are truly
inspirational and this is one of the best. |
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| Sue
had planned to run the inaugural Breast Cancer marathon in 2008
but due to injuries she had to postpone her first marathon until
2009. Having three close friends that have had breast
cancer inspired Sue to choose this marathon as her first. |
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| About four months
out, Sue started following the combination training program of
Hal Higdon and Jeff Galloway plus a little advice from several
of her friends that had trained and run several marathons and a
little advice from Jerry Hiatt. Several of her friends
were training for the Disney Marathon so their training went
right along with her own training so she had running partners
throughout. |
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First Marathon
• Sue Fox |
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| What can I say about the
Breast Cancer Marathon (my first marathon)?
The
words "It is sure a long way!!!" come to mind. I had the support of
so many people, and that made running 26.2 miles a joyous experience
for me. My friend, Judy, suggested I dedicate every mile to someone
who helped me to make this journey. Joyfully at each mile marker I
said a little thank you and a prayer for each person who inspired me
along the way. Before I knew it, Pam Giese told me we had single
digits to go. I knew that was just a run to the beach and back. I
found myself being grateful for each mile that I could run and
thinking about those who for one reason or another (including Breast
Cancer) couldn't accept this challenge. With the help and support
of many, I achieved my goal. I am so lucky to have such wonderful
people in my life. If you are ever wondering if you could accept
this challenge, take it from me, You CAN. If I can do it, you
surely can. There is no better feeling than crossing that finish
line knowing all of your hard work has paid off. I was so
lucky that all the stars lined up and I had no problems. |
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| Note: Sue's
finish time was 4:46. Pam Giese ran the entire marathon with
Sue which kept her steady, on track and kept her from making rookie
mistakes. Sue says she has a wonderful group of friends
who just happen to be training partners. They all inspired
Sue. |
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Others from our area running the
Breast Cancer Marathon were: Judy & Mark
Krodel, Kevin Mouyard, Jim Burt, Richard Wendt. |
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| Gayle Toth
completed her first triathlon on February 8. Gayle
finished 5th. in the 25-29 age group of the Tradewinds triathlon
held in Coconut Creek. The triathlon was the season opener in
the South Florida Triathlon Series. Gayle completed the
sprint, .25 swim, 10 mile bike, 2.5 mile run in a time of 1:10:35.
Good job!! Gayle and her brother Wayne plan on doing a tri
together in May! |
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Cool
website! Run Hundred is a log of popular workout music.
Running Music, Aerobic Music, Fitness Music. Songs with tempos
that correspond with your pace. It's free!
RunHundred.com
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Wrist Cell Phone
Holder
The CellBand is an
accessory in many catagories. It is a Cell Phone accessory, ipod
accessory, MP3 accessory, PDA accessory,
(HOLDS iphone)
Camera accessory and a Car accessory.
Be safe while you Jog,
Run, Walk, Skate, or Bike Ride.
www.cellband.com |
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Spring Forward
• March 8 • 2:00
am •
Set your clocks
Ahead
Enjoy an extra
hour of daylight!
Spring is here! |
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| Welcome back
Grace & Peter Rowe.
The Rowe's will be returning this next week to enjoy some of
our Florida weather. Grace & Peter
reside in Middletown, NJ but have a home in Ormond Beach. They
try to visit a couple of times a year. We will be glad to have
them back for awhile. |
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| About a
year ago Mike & Sefa (Mawuli) Williams moved from our
area to re-locate in Thames, New Zealand on the Coromandel
Peninsula, about an hour southeast of Auckland. Sena is now a
year old and as cute as a button. Dr. Mike is
working in a Maori clinic and Sefa is working at home
in her consulting business. Beautiful country. |
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| The Boozer
Cruiser's Ride Again •
This time the group tackled the
hills of Deland. After the ride, a Hawaiian themed 50th.
birthday party was held for Randy Rorrer at the home
of Kolla Kolbeinsdottir. |
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| Brian
Fredley continues his strong running streak as he
settled into another marathon in Clermont at the Florida
Marathon running a 3:19. |
Ocala Marathon was a cold morning, 28 degrees at the start.
Getting faster, Brian ran a 3:13, 4th overall |
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February 22 Brian
ran his 8th marathon since October in the hills of Gainesville
in a time of 3:22. He will now take a little rest before Boston,
April 20th. Good luck Brian! |
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Hugh Wilson (65-69) finished up the 2008 season
completely 41 races in 2008 and 1,367 races since 1980.
Hugh keeps very detailed running stats and usually is first in
his age group. Congratulations Hugh. We look forward
to your return from Canada next fall. |
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book |
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| “If you think you
can do something, you probably can,” says running legend and
author Dane Rauschenberg. |
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| Rauschenberg's book,
“See Dane Run: One Man, 52 Weekends, 52 Marathons,” which hit
shelves recently, carries this inspirational message. |
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| Although the book
chronicles the Titusville native's experiences in 2006 when he
completed the seemingly impossible feat of running a 26-mile
race every weekend for 52 consecutive weeks, Rauschenberg said
the book is not just intended for runners. |
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| To run a marathon
takes a certain kind of courage, a commitment to long, often
solitary training runs in all conditions, a singularity of
purpose and not just a little bit of faith. To run 52
marathons in 52 weeks is an order of magnitude of difference.
So, put on your good running shoes, settle back in your
comfortable chair and go on a journey with a remarkable runner,
a remarkable man...Dane Rauschenberg. |
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stuff |
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Bits
&
Pieces
&
Words |
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| I had the road all to myself, and
I fairly flew - leastways I had it all to myself except the
solid dark, and the now-and-then glares, and the buzzing of the
rain, and the thrashing of the wind, and the splitting of the
thunder; and sure as you are born I did clip it along! |
The Runner
On a flat road runs the well-train'd
runner; He is lean and sinewy, with muscular legs; He is thinly
clothed - he leans forward as he runs, with lightly closed
fists, and ams partially rais'd. |
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Mark Twain, The Adventures of
Huckleberry Finn |
Walt Whitman |
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"Every
starting line is a rebirth of possibilities. No one can
deny us our dreams at the starting line" |
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They say
the breaks even up in the long run, and the trick is to be a
long distance runner Chuck Knox, Los Angeles Rams Football
Coach |
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It used
to be that I'd eat to run - and the more I ran, the more I
needed to eat. But now I run to eat. I love to eat
• Tom Flemming, Marathon Runner &
Coach. |
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If I miss
three days of practice, my audience knows it. If I miss
two days, my critics know it. If I miss one day, I know it
• Ignace Paderewski, Concert Pianist |
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