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The
March/April 2012
Newsletter of the Daytona Beachcombers Running Club |
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WELCOME, NEW
FRIENDS!
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Welcome to the Daytona Beachcombers Running Club Newsletter, 'The Beach
Buzz'. This is your newsletter, your club, our community. We
welcome any and all contributions on running articles, your running stories,
experiences and training. We will have sections on Nutrition, diet,
recipes, runners profiles, race results and calendar. What would you
like to see in your newsletter? Let us know! Newsletter information must be submitted by the 15th of the month preceding the
newsletter publication. |
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http://www.rrca.org |
http://www.rrcasouth.com |
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Rob Maxwell
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THE KEY TO YOUR BEST
RACE IS PROPER PACE!
Rob covers all the areas
of how important proper
race pacing is.
From the fundamentals to
the end results you will
enjoy, understand and
benefit from this
article. |
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Spring Forward
• March 11, 2012 • 2:00
am •
Set your clocks
Ahead
Enjoy an extra
hour of daylight!
Spring is here!
(finally) |
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Have a bit o' fun with friends
St. Paddy's
Fun Run
●
2 & 4 Miles
Saturday •
March 18, 2012
4:00
PM |
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4:00
pm
● Spikes ● 1237
Ridgewood Ave., Holly Hill |
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Come join the fun at our annual St.
Paddy's run at Spikes! Fun Run for
kids & adults, food, fun &
camaraderie! Fabulous St.
Patrick's Day Food prepared by Susie!
Yum |
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There will be
plenty of daylight! Gather by 4:00
pm, Run at 4:15 pm |
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Enjoy the fabulous food and
party with plenty of time
left in your day |
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And, of course,
wear your green ! |
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Take me out to the ballgame! |
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Get ready for an evening
of great food, fun and friends! It’s the
Beachcombers annual night out at Jackie
Robinson Ballpark. Make your
reservations early! If you are new
to the club,
this is an evening you DO
NOT want to miss!! |
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Beachcombers Annual
Cubs
Night Out
Saturday
June
30, 2012 |
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Beachcombers Scholarships |
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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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The scholarship is a one
time award of $1,000. 2012
will mark the sixth year of
our scholarship program.
Over the last five years,
we have awarded a total of
$33,000 to graduating high
school runners in Volusia
and Flagler Counties |
We encourage all
student athletes who meet the eligibility
requirements to apply. |
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2012 Scholarship
Application |
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Red
Dress Fun Run
• February 18, 2012 |
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The first annual
Red Dress Fun Run was a hoot and
a smashing success! If
you did not attend, you missed out! |
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Rick Ingerson was the man in
charge. We met at McK's on
Beach St. and broke into two
groups. The runner's and the
walkers. The runner's
proceeded over the ISB Bridge to
the beach and back.
Gawkers on the bridge had
fun whooping and hollering at
the 'red dresses'. The
walkers strolled Beach St.,
stopping traffic to pose for
photos and a cool one at the 1/2
way point. The two groups
convened back at McK's for
plenty of liquid libation and
food, more photo opts, a few
awards and drawings. Jerry
Hiatt was the recipient of the
Best Dressed Award
It was a really fun afternoon
for those good sports and
young at heart! |
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For
more photos |
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Keep a Running Log/Journal
Years from now you will treasure
some of those experiences you've
forgotten or dumped in your
subconscious. A running Journal
to track your most memorable,
and even unexpectedly different "normal" experiences
will be a great treasure. You
will look at old logs and
journals and find it hard to
believe, when you are way
past your running prime. It
really brings back memories of other folks you had
forgotten.
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HOW TO GET FASTER IN RACING |
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Over the years the one question
I have been asked the most is, "
how do I get faster?" If we look
at an athlete's speed per se,
I would say there isn't much one
can do to get much faster within
the context of speed. To use an
example, let's say a runner can
run 400 meters in 60 seconds,
that equates to about a 4 minute
mile but can that runner run a 4
minute mile. The runner can't
unless he/she has
used specificity of a training
regimen to complete a mile in 4
minutes. |
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In distance running, whether it
be a 5k or the marathon, there
is specificity of training and
it starts with the three D's of
running. Those are, Desire +
Dedication + Discipline =
Success. But, how does speed
relate and how can it be
achieved over the distance of
the race. I have always found
the best way to achieve
getting faster is to have the
proper foundation of Endurance
which is base training.
Endurance is the ability to run
a specific distance comfortably
and being Aerobic. Endurance is
the very foundation of any
running program. Then comes
Stamina and this is where a
runner can best improve their
getting faster in a race. Kindly
notice I don't refer to it as "
speed," but that is what is
being achieved. Stamina is the
ability to cover a specific
distance in a specific time and
this is where a runner has to
insert the training into their
running/training program that
will improve their Stamina. |
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So, then the question becomes, " how
to improve Stamina in order to get
faster?" While there is a complex
answer to that question by using
percentages of heart rate et al, I
think the simplest way is to use the
following guideline as a reasonable
way to improve getting faster: |
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Set reasonable goals to achieve as
they will be your building blocks to
improved/faster racing
times. Train against your own time
in order to improve from a prior
race and treat any improvement as
a success even if it is a matter of
a couple of seconds.
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Be certain your Endurance base is
adequate for the racing distance you
are training. on the day where you
are working on endurance you should
be able to carry on a conversation
with very little breaks in your
sentences. This means you are "
Aerobic. " The body is still
getting plenty of oxygen.
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Now, here is the important part in
training which is Stamina. If it is
a day where you are training to
get faster your conversation should
become a little broken but you are
still able to carry on
that conversation. This means you
are in the area of nearly getting
into oxygen debt, you are becoming "
Anaerobic." This is one of the most
important aspect of training to get
faster in racing. This area allows
the runner to train in order to
cover a specific distance in a
specific time.
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There is a place for actual Speed in
training but one must keep in mind
that training in this area should be
very limited for several reasons,
one being that of injury. If a
runner can't speak, they are in
oxygen debt, the area of totally
being Anaerobic and the old muscles
are not getting the oxygen they need
and the running/training will be
short lived in that area of
training. I highly recommend running
in this area be controlled and not
all out. The all out should be used
if one is attempting that final kick
to beat their prior time or a
fellow runner. |
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Finally, I always caution a runner
that the most important thing they
can do in training is to
allow adequate recovery from a
workout. If one allows for recovery
the body will adjust to the stress
and will be ready for the next
workout. Yakovlev's Model of
Super-compensation says it best;
Stress the body, allow recovery and
it will super-compensate for the
next and increased stress. |
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Coach Hiatt,
Certified: RRCA
Certified: USAT&F Level ll |
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I am proud to introduce our very
first Youth Member Profile, Ethan
Logan. Ethan is 11 years old
and is in the 6th grade at Ormond
Beach Middle School. Ethan was born in Orlando and has
lived in Ormond Beach since he was 1
year old.
Ethan's
Mom & Dad, Erin & Troy, say Ethan
has been running since he could
walk. They could never catch
him running down the beach.
And now, he loves to participate in
Adventure Races with his Dad.
He also
plays Golf but running is his
favorite sport.
Ethan's
school does not have a running club
so he was happy to find the
Beachcombers. |
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Ethan
recently ran the Tomoka Brave,
Strong & Healthy 5K where he
maintained an 8:34 pace. He
likes running with a partner and
trains three days a week. |
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Ethan
and his Dad, Troy, like to
participate in the adventure races
together.
Adventure Racing is one of the
world’s fastest growing outdoor
sports and is growing rapidly in the
United States. Perhaps it’s
the exhilarating combination of
trekking, paddling, biking and
tackling surprise challenges in the
great outdoors. Or maybe it’s
because teams must work together to
navigate totally unique, unmarked
courses in races that are about
brains as much as brawn. It attracts
people of all ages and fitness
levels, from families, weekend
warriors and casual gym-goers, to
competitive fine-tuned athletes.
Whatever the reasons,
Adventure Racing is highly addictive
and the Logan family is addicted!!
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Ethan
likes to race against himself and
improve with each race. He
says, three good reasons to run is
to see new scenery, it is good
exercise, and it is peaceful! |
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Besides
running, Ethan is in a Science On Patrol club at his school. It is put on
by the Ormond Beach Police Athletic
League. He also likes to
draw. He had three pieces of
artwork in the Daytona Beach
Fall Art Show.
He likes to
ride his bike, surf, kayak, hike and
read.
Ethan is a
very well-round young man and we are very proud he and his family have chosen
the Beachcombers as their running club.
Today's youth athletes are tomorrow's
champions!
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Introducing kids
to the fun of running at a young age is
an exciting way to help them develop
healthy habits that they will stick with
for life.
Running inspires creativity, helps you
focus, expends energy, and allows you
some quiet time to think. |
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Youth meets and races are often more
than competition--they're also fun! And,
regardless of whether young athletes
achieve a personal best, win a medal, or
earn a shot at international
competition, they'll have the
opportunity to make new friends--and a
lifetime of memories! |
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HEALTHY AND FIT KIDS
•
10 Tips for Healthy Kids
Practice these simple and basic rules
and you'll be on your way to life-long
healthy living.
1. Exercise for 1 hour every day.
2. Eat fruits and veggies with every
meal.
3. Select whole grains over enriched
grains.
4. Instead of juice and soda, drink
water or no- to low-fat milk.
5. Trim the fat off your meat. Make sure
your protein is lean.
6. You need fat, but get your fat from
healthy sources: vegetable oils, fatty
fish, and almonds
7. Small portion sizes help you stay
lean and fit.
8. Start the day with a healthy and
substantial breakfast.
9. You don't have to say, "Yes,"
when someone offers you junk food.
10. Keep a healthy habit journal. Write
in it every day.
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Easter
Beach Run • March 29,
1970 |
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The 'meet'
(as it was called back then) was
established in 1969 by the Daytona Beach
Parks & Recreation Department to provide
an activity for the many visiting
collegians during the Easter Holidays.
One hundred sixty runners ran in the
initial event. A race designed for
the visiting collegians has developed
into one of the favorite and fun races
in the U.S.A. Women did not
compete officially until 1982, and
competed at two miles from 1972 until
1978. Dave Smith was the 'Meet
Director'. Under his leadership of
23 years, the race grew in popularity,
entries and age groups. Dave Smith
died January 4, 1992. He is
missed! |
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The year
was 1970. About 95 runner's
gathered on the beach in front of the
Maverick Hotel in Ormond Beach to run a
grueling 4 mile run. Five of the
top 10 entries were from University of
Florida. Jack Batchelor, who
was the eventual winner, Frank Shorter,
John Parker, Mark Bic (1,2,3,4th
respectively) and 6th place, John Brown.
It was the same weekend as The Florida
Relays so the Florida boys were out and
about racing on Friday and Saturday and
the Easter Beach Run was on Sunday
afternoon. |
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Jeff Galloway and Jack Batchelor, all 6
foot 7 inches of him, training with
Steve Prefontaine. Galloway and
Batchelor were members of the Florida
Track Club. |
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5th place
that year was Fred Lands, University of
Wisconsin, 7th place Randy Tindal,
Brandon, Florida, 8th place Alton
Sizemore, Florida Jr. College, 9th. Mike
Tooey, Manetee Jr. College, and 10th
place John Jarmon, Florida Jr. College.
Local runners were Randy Holcombe,
Darrell Gruber and P.T. 'Bud' Fleuchaus
who was the oldest runner in the race.
He was 43 years old. The youngest
finisher was Rick Moran from Buffalo,
NY. |
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My
Quest For Race Results
• Paul Riefberg |
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While on
Spring Break in 1970 I decided to run
the Easter Beach Run. I did not
know there was an entry fee and had
arrived without money
Fortunately, Dave Smith overheard and
loaned the required $.75 to enter. |
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I was not
one of the top runner's but it was such
a fun race, years later I decided it
would be fun to have the complete
results. They had posted the
results on a 8.5 X 14 typed sheet of
paper but I didn't think to ask
for a copy. Now, 41 years later I
am trying to locate the complete
results. The News Journal only
posted the top 10 finishers.
From the article in the paper I have
gleaned a lot of information and have
made contact with others
that competed in the race but do not
have the race results. Jerry Slaven and Ken Misner from the
University of Florida and Jim Donnelly
of Daytona Beach were a few. The
one person who would have had the
results was Jim Montgomery who passed
away. |
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So, I began
what is now a BIG project. After
discovering the Beach Run folks do not
have results that old, I checked with
CODB, Leisure Services, both running
clubs in Daytona Beach, Dave Smith's
family and many others that were all
involved with the race back then.
Many of your local runner's have been
most helpful. Many of you did not
start running until the 90's and
everything is on the web. Donna
has been exceedingly helpful in so many
ways. Your club has a real asset
with her at the steering wheel.
Hometown News will be running a Letter
to the Editor soon. |
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And so, here I
am, reaching out for YOUR help. I am
in hopes that one of you may read this and
may tweak your memory as to who may have the
results. My ears are open and I will
follow up on any lead you may have. It
has been fun. My quest is not over!
Please contact me. Paul Riefberg -
priefberg@gmail.com |
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Editors Note:
I have enjoyed being involved in Paul's
search. Many memories have surfaced
during the search. Memories of
everyone meeting at the Maverick Beach
Approach and running the 4 miles straight
down the beach. Then waiting at the
bandshell for the results to be posted on
the big finish boards on stage.
Memories of the woman harassing Dave Smith
to give the ladies five year age group
increments.....then a couple years later
harassing him again to give us 60 & over.
I have talked to running friends of long
ago, reminisced of our running. I am
thankful for the runner's in my life.
Our passion for running is what brought us
together. My passion for running has
kept us together. The 2012
Easter Beach Run is
April 7th. Hopefully you will make some
memories to share 20 years later.
Donna
Hiatt |
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food |
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Roasted Red Pepper
Hummus
Try this super creamy hummus
recipe, using roasted red peppers to give it
a tasty zip.
This recipe makes approximately 4 cups of
hummus. Keep it on hand for a satisfying,
healthy snack.
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Ingredients
1/2 cup tahini
juice from 2 lemons
7 tablespoons water
1 cup olive oil
4 cloves garlic, chopped
2 cans garbanzo beans, drained, rinsed, and
removed from their translucent skins (taking
the time to "peel" them will make your
hummus more creamy!)
salt & freshly ground pepper
4 roasted red bell peppers, peeled (3 for
the hummus, 1 for optional garnish) |
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Basic Hummus Preparation
In a food processor, combine tahini and half
the lemon juice at the highest speed until
tahini is pale and fluffy, a little over 2
minutes. Add remaining half of lemon juice
1/2 tablespoon at a time if the mixture is
too thick and sticks to the sides of the
bowl.
Next, turn down the speed of the processor
and add the garlic while the processor is
still running. Add olive oil in a slow
stream, alternating with about 2 tablespoons
of garbanzo beans at a time, until all the
olive oil and garbanzo beans have been
added. If the hummus is too thick, stir in
water 1 tablespoon at a time, or any
remaining lemon juice.
Season to taste with salt and pepper. At
this point, you have a basic hummus. |
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For Roasted Red Pepper Hummus
Rinse and dry your red bell peppers. To
roast the red peppers, turn one burner on
your stovetop to high and place pepper(s)
directly on the burner. Using tongs,
occasionally turn the peppers until they are
blackened all over. Remove pepper(s) to a
bowl and seal bowl with plastic wrap to
“steam” them until they are cool enough to
handle, about 10 minutes. Remove from bowl,
and “peel” the thin, papery outer layer of
the peppers. Cut open, remove stem and
seeds.
Add 3 of the roasted red peppers to the
hummus in the food processor and process at
medium speed.
Enjoy!
Put hummus in serving bowl, drizzle with
more olive oil, top with the remaining
roasted red peppers.
Serve with warm pita bread, chips, sliced
vegetables (or just eat it straight out of
the bowl with a spoon!) |
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Bon Appétit |
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Kathleen
Jacobs |
1 |
Zane
Silvestri |
1 |
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Shawn Bear |
3 |
Haley Rice |
2 |
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Brock Scrabis |
5 |
Emily Urff |
2 |
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Tracy Lager |
6 |
John
Pamblanco |
4 |
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Annie Campbell |
6 |
Marci Ficht |
6 |
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Janni Courten-Ward |
8 |
Greg Frye |
6 |
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Mike Myers |
10 |
Kelsey Dunn |
6 |
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Susan Gummey |
11 |
Daniel Dunn |
6 |
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Kathy Norris |
11 |
Sheila Sullivan |
7 |
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Miguel Rivera |
12 |
Megan Saillant |
8 |
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Richard Dillard |
13 |
Karen Ellis |
10 |
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Kristi Rice |
14 |
Sally Pasch |
12 |
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Kevin Newnam |
17 |
John Rolla |
12 |
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John Roberts |
18 |
Carol Thomas |
12 |
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Mark Crews |
19 |
Iris Threatt-Milton |
13 |
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Dale Ulum |
19 |
Amanda Bonin |
13 |
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Fred Schwenck |
21 |
Linda Hewett |
13 |
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Katie Astrauskas |
22 |
Alex Lewine |
14 |
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Rick Campos |
22 |
Megan White |
15 |
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Andrew Menzel |
23 |
Kaylin Truba |
16 |
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Audrey Martinko |
23 |
Kathi Marshall |
16 |
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Nancy Toth |
27 |
Kim Dodd |
16 |
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Pam Giese |
28 |
Sara Thomas |
16 |
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Mikayla Brennan |
29 |
Willie Lager |
19 |
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Pam Sardeson |
29 |
Mary Vann |
19 |
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Jennifer
Strickland |
21 |
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Jillian Diamone |
22 |
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Jamie Lay |
23 |
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Beth Hardison |
23 |
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Caitlin Kinsley |
23 |
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Erica Saylor |
23 |
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Patrick Sullivan |
23 |
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JJ O'Malley |
23 |
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Christopher
Oehischlager |
23 |
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Steve Lager |
25 |
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Dave Dunn |
27 |
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Paul Holyko |
29 |
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Matt McLeer |
30 |
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Mike
DiDonato |
30 |
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New Age Group? Who has
moved up? Who are you looking out for?
In March, John
Roberts
moves
into the
Masters Division
while
Rick Campos
moves into the
Grandmasters
on the 22nd.!
Big Five O! Janni Courten-Ward
turns 45,
Kevin Newnam
turns 55..
April Birthdays • Greg Frye
turns 20,
Jennifer
Strickland &Jillian Diamone
both turn 25;
John
Rolla & John Pamblanco
both turn 65!
Happy Birthday
Everyone! |
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Everybody,
Somebody, Anybody & Nobody |
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This is a story about
four people named Everybody, Somebody, Anybody and
Nobody. There was an important job to do and
Everybody was asked to do it. Everybody was sure
Somebody would do it. Anybody would have done it,
but Nobody did it. Somebody got angry because it
was Everybody’s job. Everybody thought Anybody
would do it, but Nobody realized that Everybody
wouldn’t do it. It ended up that Everybody blamed
Somebody when Nobody did what Anybody could have
done..
Don’t be an
Everybody, Somebody, Anybody or Nobody. |
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The Bill
Walter III Melanoma Research Fund
RayZ Awareness
15th. Annual
April 28,
2012
Brochure |
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Vroom, vroom,
vroom! The bikers are coming to
town!
March 9 - March 18
Is Bike week in Daytona! Be safe!
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The 2012 Boston
Marathon
will be held on
Monday, April 16.
Patriots' Day in
Massachusetts.
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Our best
to all of you running Boston this year! Bring home
some memories! |
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When complete, the East Central Regional Rail Trail will
travel more than 50 miles from Enterprise to Edgewater
and on to Titusville. This abandoned rail corridor was
purchased by the State of Florida and leased to Volusia
and Brevard counties to develop as a multi-use trail for
walkers, joggers, inline skaters, bicyclists and people
with disabilities. This purchase represents the longest
rail-to-trail conversion in Florida and will bring a
myriad of recreational and economic benefits to Central
Florida.
The first 5.7 miles has been completed.
Residents and visitors will have instant access via the
first trailhead –
Green Spring Park.
The trail
section starts near the Edgewatr Condominiums in Deltona
and crosses woods and backyards for nearly 6 miles until
reaching State Road 415 in Osteen. The next phase,
with ork expected to start in the summer, will cross the
high-way on a bridge and continue east.
Eventually,
the trail will cover 50 miles and send forks north to
Edgewater and South to Titusville. It will be the
longest trail of its kind in Florida. |
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Congratulations to Todd Johnson for being a
Teacher Of The Year nominee.
The Volusia County nominees
were selected by other staff members at their schools.
Todd teaches communications technology/journalism at New
Smyrna Beach Middle. Even though Todd was not
selected as Teacher of The Year, it is an honor just to
be nominated. |
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Bill Rotella
has been busy training the
hills in Apopka in preparation for the Pittsburgh
Marathon which is May 6. We also want to
congratulate Bill on his new position as Controller for
the City of Daytona Beach Shores.
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Another win
for Sue O'Malley & Sharon Lay. The girls got first
& 3rd. age group (respectively) at the
National Masters Half Marathon in Melbourne on Feb. 5.
Good job girls! |
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Can't keep a good man
down! Fred Barney is still out
there exercising, & cycling after tipping over his
motorcycle. Fred received a few bruises,
sore knee and strained back but otherwise is O.K. &
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Sandra Kangas
has pretty much mended after her arthroscopic surgery to
repair a torn meniscus. She's back on the roads
and enjoying her running. |
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Well Done Pam Giese!!!
I
am in awe of Pam and her unselfishness.
Pam
ran with her friend to help pull
him through his first marathon, The Walt Disney World
Marathon on January 8, 2012. A true hero in my
books. Everyone should have a 'Pam' in their
lives. |
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Nicole Meyer
celebrated her birthday by competing in the 2012 Ragnar
Relay in January. |
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Richard Dillard
continues to stay busy with his new home in
Waynesville, NC, Atlanta, Ga. and spending time in
Hilton Head, SC. He managed a trip to Ormond Beach
to enjoy the Super Bowl party with all his local
buddies! He is still training, running and looking
forward to running the Tom King 1/2 Marathon in
Nashville in March. Richard celebrates his 77th
birthday in April and will be heading back to
Waynesville about that time. |
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Phil Brennan is
still pounding the pavement and training in his
retirement. Hard to believe it has been a
full year. He stays busy taking care of his girls,
Suzanne and daughter Eryn. |
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Jim Marshall
is now the proud owner of a new toy! A boat! Jim
& Kathi try to get out in it most weekends. That is
when Jim is not playing golf or running! He has many
hobbies now and enjoying all of them. |
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Several Beachcombers and
friends enjoyed the the beautiful weather and scenery on the
Beach Cruiser Boozer in St. Augustine. It was also the
first (of many) BCB for little Jake Ryan and Riley Cooper
Levine. I don't see any bikes so think the girls
enjoyed the babies and the guys enjoyed the Pub!
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The Stork has
visited the household of grandparents Nancy & Fred Snapp
again. Ethan Lewis Snapp arrived January 25. A
healthy boy! Congratulations to Grandma (Nancy)
Grandpa (Fred) and of course Mom & Dad. Ethan is
the third grandchild for Nancy & Fred.
After all
the problems with their condo and the mold, it was
nice to have some happy news! Congratulations to the
families! |
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book |
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Robert K.
Stevenson |
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The list of world record
holders in the mile includes some of the most famous names
in all of track: Roger Bannister, Herb Elliot, Jim Ryun,
Sebastian Coe, and Hicham El Guerrouj. Then there's Thomas
Dold. If his name is not as familiar as the others, it's
because he didn't accomplish his mile record the way the
rest did; he did it backward. |
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Backward running, running
backward, or simply "retro running" is taking Europe by
storm as a healthy alternative to running the old-fashioned
way. All "regular" runners should consider adding a little
retro running to their weekly routine. |
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If you've ever snickered
at someone running backward at the local track, well, no one
laughed when Xu Zhenjun of China did it for 26.2 miles in
the brisk time of 3 hours and 43 minutes. Indeed, the
Chinese are considered the pioneers of running backward,
having practiced the sport for thousands of years.
Proponents of retro
running say it causes less trauma to the body since the
runner is striking the ground on the toes rather than with
the heel-toe combination of forward running. Furthermore,
backward running is done at a much slower pace, which
reportedly reduces the occurrence of muscle pulls and tears.
In the book
Backwards Running,
Robert K. Stevenson asserts that this method builds stamina,
restores good posture, promotes balance, adds variety,
improves quickness, and strengthens leg muscles. In terms of
that last benefit, Stevenson argues that forward running
overdevelops the hamstring muscles at the expense of
weakening the quadriceps.
So, instead of an ideal
60/40 quad/hamstring strength ratio, many distance runners
have a 50/50 or even a 40/60 ratio. "Backwards running," he
writes, "is one of the few natural ways to bring about in
your leg a balanced 60/40 quad/hamstring strength ratio."
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bpw |
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Bits
&
Pieces
&
Words |
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Smile |
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Let Others cheer
the winning man |
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There's one I
hold worthwhile; |
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It's he who does
the best he can |
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then loses with a
smile. |
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Beaten he is, but
not to stay |
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Down with the
rank and file; |
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That man will win
some other day, |
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Who loses with a
smile |
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You are a runner.
You know how hard it is to make time to run.
So you go out at 5:30 a.m. . . . in the rain.
You remember every strain, sprain, ache, and pain you've ever
felt.
You ran through it then. You'll run through it now.
You have great runs.
You have not-so-great runs. You run fast.
You run slow.
You race for a personal best. You race just for fun. This is
your time.
This is your run. |
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You can shake the sand from your
shoes....but not from your soul. |
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"Dream as if you have forever.
Live as if you only have today." |
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Life may not be the party we hoped
for, but while we're here we should dance. |
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Live Simply - Love Generously -
Care Deeply - Speak Kindly - Paint Beautifully |
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”Run the first third with your legs, the second third with your
mind, and the last third with your heart.” |
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“The beauty of running is its simplicity; the beauty of runners is
that we all have a similar drive to improve. We are either
trying to run a personal best, or toeing the line for the first
time, which will snowball into a future of trying to run personal
bests. We road racers are a tight community of mileage-happy,
limit-pushing athletes.” - Deena Kastor, American record holder in
the marathon & half marathon |
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We are different, in essence, from other men. If you want to win
something, run 100 meters. If you want to experience something, run
a marathon. – Emil Zatopek |
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”Anybody can be a runner. We were meant to move. We were
meant to run. It’s the easiest sport.”
Bill Rogers |
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Having a pained
expression does not make you run faster. So if you're having
one of those great days and feel terrific, feel free to notify your
face. |
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Someone up there is
telling you to go back to bed when you hit the wall during your
stretching exercises. |
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When a 10K is
incorrectly measured, it is never measured short. |
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No matter how well
you do in a race, your best friend, who's ten years older, will
finish seven minutes ahead of you. |
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AN
IRISH FRIENDSHIP WISH |
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May there always be work for your hands to do;
May your purse always hold a coin or two;
May the sun always shine on your window pane;
May a rainbow be certain to follow each rain;
May the hand of a friend always be near you;
May God fill your heart with gladness to cheer you |
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