WELCOME MEMBERS & NEW
FRIENDS!
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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! |
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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. |
events |
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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!
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Spring Forward
• March 13, 2016 • 2:00
am •
Set your clocks
Ahead
Enjoy an extra
hour of daylight!
Spring is here! |
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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 |
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6:00
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
everyone, 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 5:45
pm, Run at 6:00 pm •
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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youth |
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 |
We encourage all
student athletes who meet the eligibility
requirements to apply.
Click here for the 2016 Scholarship
Application
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rayz |
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The Bill
Walter III Melanoma Research Fund
RayZ Awareness
19th. Annual
April 2,
2016
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bike |
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Vroom, vroom,
vroom! The bikers are coming to
town!
March 4 - March 13
Is Bike week in Daytona! Be safe!
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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!! |
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Beachcombers Annual
Tortugas Night Out
@
The
Jack
Saturday
June
11, 2016 |
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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 |
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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
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What Is This HIIT?
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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. |
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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 |
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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. |
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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. |
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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.
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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
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bd |
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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 |
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JJ
O'Malley |
23 |
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Erica Saylor |
23 |
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Patrick Sullivan |
23 |
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Emma
Ness |
24 |
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Steve Lager |
25 |
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Bob
Hamlin |
30 |
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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! |
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book |
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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. |
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d&b |
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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
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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! |
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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! |
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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! |
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