Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

 

 

 

 
     
   
     
Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

 

     
   
     
Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

 

 

     
   
     
Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

 

 

     
   
     
Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

 

 

     
   
     
Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

 

 

     
   
     
Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

 

 

     
   
     
Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

     
   
     
Coming Up
 
Fun Run
 
Scholarship
 
RayZ Awareness
 
Bike Week & Spring Break
  Tortugus  
  Dribble & Bits  
     
  Words  
     
  hand up  
     

 

 

 

 

   

 The March/April 2016 Newsletter of the Daytona Beachcombers Running Club

WELCOME MEMBERS & NEW FRIENDS!

Embrace the spring of 2016 and keep moving towards your newest goal.  Be an active part of the sights, sounds and smells at your local road races or multisports events.  Inspire and serve those around you, and celebrate springtime.  Celebrate life!
 
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.
events

 

Easter Beach Run • March 26

Easter • March 27

2016 Boston Marathon • April 18

Boston Bound! 

We wish all our club members the very best at Boston this year.  Running in this memorable event from our club will be Kit Doughney, Sharon Lay,  Joe Brumenschenkel, Sheila Nicholas and Bob Hamlin!  Congratulations to all of you on your efforts in getting to Boston.  The road is not always that easy but we hope the wind will be at your back race day!

Spring Forward

Spring Forward

• March 13, 2016 • 2:00 am

Set your clocks Ahead

Enjoy an extra hour of daylight!

Spring is here!

st pat

Have a bit o' fun with friends

St. Paddy's Fun Run

Thursday  •   March 17, 2016

Gather 5:45 PM • Fun Run 6:00 PM

 

6:00 pm ● Spikes ●  1237 Ridgewood Ave., Holly Hill

 
Come join the fun at our annual St. Paddy's run at Spikes!  Fun Run for everyone, food,  fun  & camaraderie!  Fabulous St. Patrick's Day Food prepared by Susie!  Yum
hand up

There will be plenty of daylight!  Gather by 5:45 pm, Run at 6:00 pm Enjoy the fabulous food and party with plenty of time left in your day

 

And, of course, wear your green !

youth

Beachcombers Scholarships

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

We encourage all student athletes who meet the eligibility requirements to apply.

Click here for the 2016 Scholarship Application

 

rayz

The Bill Walter III Melanoma Research Fund

 RayZ Awareness

19th. Annual

April 2, 2016

hand upbike

Vroom, vroom, vroom!  The bikers are coming to town!

March 4 - March 13

Is Bike week in Daytona!   Be safe!

 

The kids are in town!

March 5 - March 26

game

Take me out to the ballgame!

Saturday, June 11, 2016

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!!
 

Beachcombers Annual

Tortugas Night Out

@

The Jack

Saturday

June 11, 2016 

fun

Monthly Fun Runs will resume April 6 and continue the first Wednesday of every month thru October 4, 2016.  Runs are held at Andy Romano Park, 839 S. Atlantic Ave., Ormond Beach, 6:00 pm.  Food and drink afterwards at one of the restaurants on the A1A strip!  Lots of fun!  Join us.
officers

2016-2017

Beachcombers Officers

Congratulations to our new club officers.  President - Sue O'Malley, Vice President - Michele Wallens, Treasurer - Karen Ellis, Secretary - Kathleen Jacobs.  Officers were voted in at our Feb. 13th. meeting.

mh                                    hand up

What Is This HIIT?

 

HIIT training has become a staple of modern day exercise programs.  I remember in the 1990’s only we outsiders used it.  It wasn’t really accepted too much in mainstream exercise yet.  In the 1990’s LSD training was still dominating the exercise routine.  This LSD training stands for Long Slow Distance.  And HITT training stands for High Intensity Interval Training.  In the 1990’s LSD was still being pushed because it was believed that more fat is burned at lower intensities which is true but less overall calories. 

Why has HIIT become so popular?  First what is HIIT?  I already stated its interval training.  There is not one type of interval that seems best.  Intervals are planned based on their work to rest ratio.  For example a 1:1 ratio means that the work will be equal to the rest.  So if it’s a 1:1 workout at 60 seconds the subject will go as hard as they can for 1 minute and  rest (actively) for 1 minute.  They would perform as many sets as prescribed.  Typically the total HIIT workout is 15-30 minutes.  There is some debate over which is the best work to rest ratio to use.  The now famous “Tabata” interval uses a 1:1/2 ratio of 20 seconds on and 10 seconds off.  Typically a Tabata workout is 20 minutes with exercises being changed every 4 minutes.  Again there are lots of modifications of Tabata.   I have not seen one piece of research that states that any work to rest ratio is better than another, but I’ve seen an overwhelmingly  amount of research that has    stated that interval training works better, by far, than LSD training. 

Why?  HIIT training is a major way to work the anaerobic system or metabolic system.  This type of training if often called metabolic training.  The main reason why this works is because it elicits a large amount of EPOC (after burn).   EPOC stands for Excess Post Exercise Consumption.  What this means is that after the session is over the metabolic system stays elevated above rest way longer and higher than after a LSD or steady state workout.  Most studies show that if the intensity is high enough it could stay elevated for 24 hours.  After steady state or LSD training this after burn may only last a couple of hours 

So looking above it’s popular because it works.  It’s also fun.  That’s the other reason.  Yes it hurts to go hard like we will on intervals.  That’s not the part   that’s fun.  But interval training is less boring and it can be done using so many different forms of exercise.  We can do intervals on typical metabolic machines like treadmills or steppers or we can use traditional weight training exercises and do them.   This makes it far more appealing.  Less face it our society is become more and more ADD (me included!).  We get bored fast.  So HIIT training is the right exercise answer for our brain that craves different types of stimulus. 

The only sad part about HIIT is that it’s no longer the training staple of us nutty outsiders.  It’s now become main stream.  I guess that’s the nature   of the beast.  Remember during the 90’s when “grunge” music like Pearl Jam was considered alternative only to be totally the music of the masses shortly after.  I guess we can’t keep all good things to ourselves.  Eventually if it works it will become popular for all. 

 

Rob Maxwell began his career in the Health and Fitness Industry over 20 years ago after graduating from the University of Central Florida with a Master’s of Arts degree in Exercise Physiology. He also holds certifications as a Personal Trainer by the American College of Sports Medicine, a Certified Strength & Conditioning Specialist by the National Strength & Conditioning Association, and a Performance Enhancement Specialist by the National Academy of Sports Medicine

 

While working as a personal trainer, Rob built his company, Maxwell's Fitness Programs, a studio where his clients can work in a private atmosphere following a specific exercise prescription tailored to each client’s athletic ability. He has coached and trained hundreds of individuals, from the ill and obese to professional athletes. 
 

In 2006, Rob became the Program Director and University Department Chair for Sports Medicine at Keiser University in Daytona Beach, Florida. He has also written numerous articles about fitness and nutrition that have appeared in several local and regional publications.

 

Rob has been a consultant and speaker since the beginning of his career specializing in workshops that enable people to improve their health and wellness. He has spoken at schools, businesses, and rotary clubs and can custom his speaking topic for your group. His speaking style is interactive, practical, and energetic offering insights on the benefits of exercising and proper nutrition and the importance of rest and recovery.

 

Note:  The Beachcombers are proud to have Rob as a member as well as our health & fitness consultant.  We greatly enjoy and benefit from his monthly articles.  Visit Rob's web page www.fittothemax.net
bd

Kathleen Jacobs 1 Waren Heaps 2
Shawn Baer 3 Haley Rice 2
Tracey Lager 6 Emily Urff 2
Taylor Hibel 8 Morgan Hibel 3
Susan Gummey 11 Trent Framke 7
Kathy Norris 11 Sheila Sullivan 7
Kristi Rice 14 Karen Ellis 10
Kevin Newnam 17 Kristen O'Brien 10
Katie Astrauskas 22 Kimberly Dodd 16
Rick Campos 22 Kathi Marshall 16
Pam Sardeson 29 Mary Vann 19
Lisa Jo Bowen 31 Michele Emm 22
    JJ O'Malley 23
    Erica Saylor 23
    Patrick Sullivan 23
    Emma Ness 24
    Steve Lager 25
    Bob Hamlin 30
       
New Age Group?  Who will you be looking for for?  Taylor Hibel  turns 15 in March & Katie Astrauskas will be 25.   Sheila Sullivan turns the big Five O on April 7.  She moves into the 50-54 age group and into the GrandMasters division!  Karen Ellis turns 60, moves into 60-64 age group and into the Senior Grandmasters!!  Emma Ness turns 10 on April 22nd. and Bob Hamlin moves into the 65-69 age group!

Happy Birthday & Congratulations to everyone!

 

book

Achieve Your Best Half Marathon Ever

Here’s everything you wanted to know about running the half marathon, including where to begin, what to focus on, how to pace yourself, how to avoid injury, how to track your progress, how to stay the course, and how to improve.

Hal Hidgon’s name is synonymous with running. As one of the founders of the Road Runners Club of America, contributing editor of Runner’s World, and best-selling author, he has helped countless runners achieve their distance goals. Now, he’s created the definitive guide on today’s most popular distance, the 13.1-mile half marathon.

Whether this is your first or fiftieth half marathon, Hal Higdon’s Half Marathon Training has a plan for you.

“There’s perhaps no clearer testament to [Hal Higdon’s] staying power than this: When you Google ‘marathon training’ or ‘half marathon training,’ Higdon’s is the first name you will see... A 1952 Olympic Trials qualifier in the 10K, record-setting masters runner, cofounder of the Road Runners Club of America, social media expert, and author of 36 books—with more on the way—Higdon has spent a lifetime working tirelessly to earn the trust of the running public.”
Runner’s World
“The 50 Most Influential People in Running”

About Hal Higdon Hal Higdon has contributed to Runner's World for longer than   any other writer. An article by Higdon appeared in that publication's second issue in 1966.  Five decades later, readers of that magazine still highly value his advice; voting him the “Most Influential Running Guru of 2015.”

Hal is the author of more than 36 books, including the best-selling Marathon: The Ultimate Training Guide (Rodale, 2011), 4:09:43: Boston 2013 Through the Eyes of the Runners (Human Kinetics, 2014), and RunFast (Rodale, 2000). He ran eight times in the Olympic Trials and won four World Masters Championships.

 

d&b

Dribble & Bits

Hugh Wilson!  From January 1, 2015 to January 1, 2016 our Canadian Snowbird ran 113 races.  31 of those races Hugh ran in or around our area.  Around the middle of October each year, Hugh makes his annual trip to our area - using Daytona as his home base.  He travels to Jacksonville, Sanford, Winter Garden, Orlando, Mount Dora - all over central Fla to run 
 
as many races as possible.  He runs mostly 5K's (56 last yr) with a few a little longer and some a little shorter.  He usually places 1st. in his age - 76 - 79.  Hugh is a great competitor and we are proud to have him as a Beachcomber!  We look forward to seeing Hugh again next October!
 
Heather Shrouds completed her first 1/2 Marathon, The Shark Bite 1/2 on January 17th. Congratulations Heather on your 1st 1/2 and a 208.10 time!
 
A group of locals traveled to Gainesville to run the Five Points of Life 1/2 Marathon & Marathon on Feb. 21.  Congratulations to Sheila Sullivan who ran a 3:48 on the blistering hills of Gainesville.  And.....a Boston qualifying time and took first in her age group!  Yahoo Sheila!  Sharon Lay placed 2nd. in her age group in the 1/2 with a time of 1:44, Sheila Nicholas 1st. age, 1:58 and Dave Dunn ran a 1:57!  The weather was perfect, tough, hilly course and includes what the locals call 'Bacon Strip'.  Well done Daytona!
 

A Resource Guide to Common Wrist Injuries

bpw                           hand up

Bits & Pieces & Words

 

AN IRISH FRIENDSHIP WISH

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

 

 

 

 

 

 

 

 

 

 

 
 
 
 
 

hand up