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The
May/June 2012
Newsletter of the Daytona Beachcombers Running Club |
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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. |
rrca |
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http://www.rrca.org |
http://www.rrcasouth.com |
ball |
Take me out to the ballgame! |
Beachcombers Annual Cubs Night
Out
Saturday June 30,
2012
At The Jack |
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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. |
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Saturday, June 30, 2012
5:30 to 7:30 pm (picnic time) |
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7:05 pm
(game time)
Dun vs. Daytona Cubs |
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Back in the Bullpen! The Bullpen
is a pre-game 2 hour buffet
which includes: |
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BBQ Ribs
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BBQ Chicken
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Hot Dogs
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Healthy Choice Macaroni &
Cheese
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Baked Beans
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Corn on the Cob
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Potato Salad
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Soda/Ice Tea
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Draft Beer
(unlimited, 21 or older)
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Mixed Drink Discounts
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Cookies
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Peanuts
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Due
to the popularity of Cubs Night Out,
we have extended our numbers this
year from 50 to 60. This is
RSVP only.
donnadorun@cfl.rr.com. There are
just a few slots left. |
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reflect |
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REFLECTIONS
By
JERRY HIATT |
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In 1979
at the advice of Richard
Dillard, M.D., I gave up smoking and
took up running. So did my
wife Donna.
A couple of years later, having read
articles in running magazines I
thought I knew all there was to know about running. Donna
was my first student/victim and I do
mean just that. In spite of
me, she became one of the top
Masters runners in the Southeastern
USA and was running times at sub
20:00 minutes in 5k's, winning many
local races and doing super in many
other races throughout Southern
states. However, her injuries were
many, with one being a spiral stress
fracture of the femur. What a
trooper she was in putting up with
so little knowledge I had as I
believed you couldn't do well if you
didn't have 'no pain no gain'
Was I ever wrong! |
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In 1983 we attended Florida Running
Camp in Brevard, North Carolina.
It was there I met coach Roy Benson.
When I met Roy I found out I knew
very little about coaching. So, I
owe a debt of gratitude to a great teacher. A few years later Roy
gave me my coaching test/certificate
for Road Runners Club of America.
At Roy's running camp we met Keith Brantly. Keith was an All American
at University of Florida and could
he fly. He has far too many
accolades to mention but one was his
representing the USA as a Marathoner
in the 1996 Olympics. Keith
introduced me to the works of his
coach, Dr. David Martin and his book
on coaching distance runners. It was
at this time I studied the works of
Dellinger, Freeman, Salazar and
Jack Daniel's Phd. I learned from
them there is a definite science to
coaching. In 1995 I took the test
for United States Track and Field
Level 1. Then in 1999 I was selected
to attend the United States Track
and field Level 2 coaching school at
Purdue University. It was an honor
as I was the only coach out of 30
who was not a college or high school
coach, nearly all were college
coaches. I was the oldest by
about 30 years. After a
week of classes lasting 10-12 hours
a day you were given a written test
as well as verbal testing by the
instructors. In order to be
certified you had to pass both
testings. It was a tough, the
instructors gave no quarter in
testing, written as well as verbal.
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For those who really want to do
their best I have always thought
they must believe in what the three
D's of running. Desire,
Discipline and Dedication to the
sport. I had the privilege of
playing a small roll in working with runners from all parts
of the USA as well as a couple in
London, England. one in England
who was a top Masters miler, the
other was a young Somolia boy who
ran a 14:37 in a 5k in London. Sadly he returned to Solmalia to
visit family. I never heard from him
again, nor did the Masters miler who
had referred him. |
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I have always felt I was only the
navigator and the runners were the
masters of their running. In
all, seventeen qualified and ran
Boston. There were six who ran
Boston in the same year with one
being Claudia Williams, daughter of
Ted Williams of Baseball Fame. She
really didn't need to qualify as she was representing her father and the
BAA compted her entry. But she
wanted that qualifying time. That
evening after the race Donna and I
along with Nancy and Warren Toth
were invited and escorted to a
wonderful restaurant outside of
Boston where Claudia and her brother
had a special recognition of her
late father. We, along with
representatives of the Boston Red
Socks, sat at the head table with
them. What a
wonderful experience to be a part of
a tribute to one of the greatest
baseball players of all time. |
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It was also an honor to work with
five local runners who qualified as
United States Track and Field
Masters All Americans and they were;
Donna Hiatt, Sharon Lay, Mike Cain,
Dr. Kit Doughney and Pam Peterson.
Some qualified in both the 5k and
10k. It was a pleasure to
present them with recognition
certificates from USAT&F. I can
attest to how hard they worked in
order to become Masters All
Americans. They certainly
represented the 3 D's of running. |
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While there are far too many runners
to mention in writing this. I just
want to say thanks for the memories
and allowing me to be a part of
their running world.
Editors
Note: Jerry's proudest
achievement was establishing the
Beachcombers Scholarship program.
Read more on the program below. |
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Rob Maxwell
HIIT
(High
Intensity Interval Training) |
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I’ve never been huge on fads. I’ve
been writing articles for different
newsletters and magazines for years
and I’m pretty sure people whom have
read my articles will agree that I’m
typically anti-fad. I try to stick
to the tried and proven, and
typically the tried and proven
always comes back to be “best”. |
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There are a lot of fads in fitness.
And that’s not really all bad. In
fact, it’s totally fine as long as
you know how to determine what makes
the “new great thing” effective or
not. We get bored. This is part of
our nature. So we’re always looking
for new, fun things to basically do
the same thing…Work out. The only
problem with fads can be that people
think there is something really
special about them. Kettlebells are a great example. I love kettlebells,
and I use them for myself and my
clients. But the reality is, and I
really hope you understand this,
there is nothing special about the
metal or shape that brings about
special results. They are a round
dumbbell with a handle! The handle
allows you to do some things that
you can’t really do as well with a
dumbbell, but they’re still just a
resistance tool. And what you can’t
do with a dumbbell you can do with
an alternate exercise that’s just as
good. So kettlebells are fun…They
are not special or super duper! |
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So what about HIIT? HIIT stands for
High Intensity Interval Training.
To be real, it’s not really a fad or
even anything new. I know it’s new
to the gym setting. Now many
fitness enthusiasts who go to the
gym for their cardio are
doing different forms of it. But
runners and cyclists and swimmers
have been doing it for years. It’s
intervals, plain simple. The main
stream HIIT that we’re seeing today
is focusing on very high intensity
bursts of exercise followed by
longer recovery. But for the most
part, it’s the same. |
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Does it work? For sure! Studies show
that you can increase your fitness doing
a short HIIT workout better than you can
with a longer LSD style workout. I
believe runners have to be careful and
decide the best HIIT for them. A little
common sense is in order. HIIT workouts
are going to be far more effective for
5Ks than for marathons. I haven’t seen
a lot of research that states that HIIT
training does a whole lot for lactate
threshold, which is a very important
variable for the distance runner and
becomes more of a factor as
the race distances increases. But even
the marathoner could use some pure speed
in his plan for general fitness. |
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Why it works: |
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A big area where HIIT training has
become popular has been with weight
loss. For years, it was debated as to
whether LSD training or more intense
training is better for weight loss.
It’s a fact that lower intensity
training burns more fat for fuel, and
higher intensity training burns more
total calories. So what’s better?
It really comes down to what the person
is willing to do consistently and stick
to. I’m sure each has their ultimate
value. What research has shown is that HIIT training brings about a greater
release of the positive hormones like
HGH (human growth hormone), and it also
raises the VO2 max to high levels. When
raising the VO2 max to high levels, your
metabolic rate remains elevated for
hours after the workout. This process
is called EPOC (excess post oxygen
consumption). The slang term for this
is afterburn. So as the body is
elevated and trying to recover and bring
the V02 back to resting levels, you are
burning way more calories than
normal.. Hence better for fat loss. |
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Another reason why this works is that
study after study shows that the more
fit you are, the higher a percentage of
VO2 you have to train at to get further
results. A novice may only need to
train at 50% of their VO2 for positive
adaptations to occur, but a trained
person may need to be at 85-90% before
adaptations occur. Naturally, we can’t
maintain a high level of intensity for a
long time, so that’s where intervals
come in. |
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Practical Applications: |
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I have been using this kind of workout
with clients for years, and I’ve
recently started using them in a HIIT
class for runners that I do. I’ve
started incorporating the very high
intensity intervals for this class and
it’s been working great. Runner after
runner has been setting PR’s. I really
believe this works. Naturally, you have
to be smart and careful. Interval
training increases you risk for injury,
so you don’t want to just dive into
them. They need to be eased into. A
typical HIIT workout for an experienced
veteran would be 3 (4 X 20 second bursts
with 40 second recoveries). Again, this
is the pure HIIT we see today…Very brief
100% efforts/sprints with double the
recovery. Most of the HIIT workouts
advised today use a 1:2 or 1:3
work-to-rest ratio. For runners
(distance), this is really hard because
they’re just not used to changing
gears! It’s actually funny to watch
sometimes. And the better the runners,
the worse they are at it most of the
time. I’ll watch them
and say “OK, go!”. They’ll say “I was
sprinting!” It looked like their same
pace! So runners really need to learn
how to change gears on these. |
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Naomi Ventura has become a
big fan of HIIT. She’s recently come
onto the racing scene, winning overall
female at a couple of local races, and
states “In about 3 months of HIIT
training, I’ve gone from a 21:05 to
a 20:14 5K…It’s hard but it works!” Like
everything that comes along, maybe these
find a home in your training. There
really is no perfect way… Simply play
with the concept. I strongly advise you
to ease in. Don’t do too much too
soon. When you start, keep the reps
down and don’t run them at 100%...Maybe
just 80% at first. Work harder after
you know your body is adapting. Have
fun and hit the HIIT! |
nuts |
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According to the Mayo Clinic, including
nuts in your daily diet is good for your
heart and can lessen the risk of heart
disease. Nuts contain high amounts of
unsaturated fats, which help clear out
your arteries and promote healthy colon
function. In addition, nuts are high in
fiber, keeping you feeling full for
longer than many other snacks. While all
nuts are beneficial to your health, some
nuts are higher in nutrients than
others. |
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Almonds
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Almonds are high in magnesium, potassium
and vitamin E. In addition, almonds
contain a very low amount of unhealthy
fat and promote healthy colon function.
One-quarter cup of chopped almonds
contains approximately 150 calories and
25 percent of your daily magnesium
requirements. Consider adding walnut
slivers into your favorite salad, or
sprinkling them over a cracker with
cheese.
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Walnuts
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Walnuts are one of the best nuts to add to your diet as they
contain high amounts of omega-3 fatty
acids. According to the Mayo Clinic,
omega-3 fatty acids promote a healthy
heart and have anti-inflammatory
properties that lessen the effects of
asthma and arthritis. One serving, or 8
oz., of chopped walnuts contains
approximately 180 calories. Try adding
one serving of chopped walnuts to your
favorite cookie recipe or eating them
with your morning cup of coffee. |
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Pecans
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Pecans are a nutrient-rich nut that you
can add to your diet to boost your
consumption of over 19 vitamins and
minerals. The nutrients in pecans
include zinc, magnesium, vitamins E and
A, copper, potassium and vitamin B.
According to the website sixwise.com,
just 3/4 cup of pecans each day can
lower bad cholesterol and help clear
your arteries. One serving of pecans
contains approximately 200 calories. Add
pecans to your favorite cookie or bread
recipe, or eat them as a side with your
morning toast.
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Cashews
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Cashews are one of the lowest-fat nuts that
you can add to your diet. Cashews contain
high amounts of copper and zinc, both
essential nutrients for your body. One ounce
of dry-roasted cashews contains
approximately 160 calories. Try eating
cashews on their own or sprinkling them over
a chicken breast before baking it.
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Processed nuts are the worst nuts to eat,
especially those that are pre-shelled.
Pre-shelled processed nuts are less healthy
because their natural oils and fats
deteriorate through processing, until they
become rancid. The salt and sugar in
processed nuts diminishes health benefits.
Roasted nuts are typically processed in
unhealthy hydrogenated oils. |
tips |
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Saving Berries from Mold |
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Berries are delicious, but they're also kind
of delicate. Raspberries in particular seem
like they can mold before you even get them
home from the market. There's nothing more
tragic than paying $4 for a pint of
local raspberries, only to look in the
fridge the next day and find that fuzzy mold
growing on their insides. |
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Well, with fresh berries just starting to
hit farmers markets, we can tell you that
how to keep them fresh! Here’s a tip I’m
sharing on how to prevent them from getting
there in the first place: Wash them with
vinegar.
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When you get your berries home, prepare a
mixture of one part vinegar (white or apple
cider probably work best) and ten parts
water. Dump the berries into the mixture
and swirl around. Drain, rinse if you want
(though the mixture is so diluted you can't
taste the vinegar,) and pop in the fridge.
The vinegar kills any mold spores and other
bacteria that might be on the surface of the
fruit, and voila! Raspberries will last a
week or more, and strawberries go almost two
weeks without getting moldy and soft.
So go forth and stock up on those pricey
little gems, knowing they'll stay fresh as
long as it takes you to eat them.
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You're so berry welcome! |
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Dr. Virend Somers, is a Cardiologist from
the Mayo Clinic, who is lead author of the
report in the July 29, 2008 issue of
the Journal of the American College of
Cardiology. |
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Most heart attacks occur in the day,
generally between 6 A.M. and noon. Having
one during the night, when the heart should
be most at rest, means that something
unusual happened. Somers and his colleagues
have been working for a decade to show that
sleep apnea is to blame. |
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1. If you take an aspirin or a baby aspirin
once a day, take it at night. The reason:
Aspirin has a 24-hour "half-life";therefore,
if most heart attacks happen in the wee
hours of the morning, the Aspirin would be
strongest in your system. |
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2. FYI, Aspirin lasts a really long
time in your medicine chest for years, (when
it gets old, it smells like vinegar).
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Something that we can do to help ourselves -
nice to know. Bayer is making crystal
aspirin to dissolve instantly on the tongue.
They work much faster than the tablets. |
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Why keep Aspirin by your bedside? It's about
Heart Attacks - |
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There are other symptoms of a heart attack,
besides the pain on the left arm. One must also
be aware of an intense pain on the chin, as well
as nausea and lots of sweating; however, these
symptoms may also occur less frequently.
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Note: There may be NO pain in the chest during a
heart attack. |
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The majority of people (about 60%) who had a
heart attack during their sleep did not wake up.
However, if it occurs, the chest pain may wake
you up from your deep sleep. |
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If that happens, immediately dissolve two
aspirins in your mouth and swallow them with a
bit of water. |
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Afterwards:
- Call 911.
- Phone a neighbor or a family member who lives
very close by.
- Say "heart attack!"
- Say that you have taken 2 Aspirins.
- Take a seat on a chair or sofa near the front
door, and wait for their arrival
.DO
NOT LIE DOWN! |
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program |
Daytona Beachcombers
Scholarship
Program
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The
Daytona Beachcombers Running Club Scholarship
Program is proud to announce the awarding of ten $1,000 scholarships to graduating high school
students who were members of their school’s
cross county and/or track and field teams. |
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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 were open to all Volusia and
Flagler County graduating high school senior
runners. |
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A very special thanks
to the Scholarship committee of
Rick Campos, Colleen Nicoulin,
and Paul Rice. With 18 applicants
applying this year, it
was a very difficult
task to narrow it down
to 10. They have
done an outstanding job
in their selections and
we all thank them for
their time and
efforts. |
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These Scholarships
would not be possible
without the support of our
sponsors that supported the
Beachcombers signature race,
Palmer College Paint The
Towne which was held
November 6, 2011. |
Due to the
generosity of our sponsors,
10 scholarships were made
available.
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The Sullivan Family, Palmer
College of Chiropractic,
Brown & Brown Insurance,
Coastal Oncology, Bonefish
Grill, Halifax Health, John
Roberts & Asociates, P.A.,
Rice & Rose
Law, Couchman Printing Co.,
Dicks Sporting Goods, Spikes, Daytona Cubs, Empire
Computing & Consulting, BPF
Design Incorporated,
Lombardo Spradley Klein,
State Farm Jim Scott,
Leanh's Chinese Restaurant,
Breslin Reproduction.
And of course, all the
volunteers that helped to
execute the race.
Because of all these
folks, 10 young people have
benefited from our
scholarship program. |
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Mark your calendar for Paint The Towne November
4, 2012 |
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Click here to view the 2011-2012 recipients
Congratulations to our 10 recipients:
Mary Bramlage, Jacob Cole, Michael Fabian,
Caroline Gill, Jessica Matthews, Rima Nathan,
David Ramsay, Maria Seravalli, Kathleen Smith,
Zoe Volenec
Click
her to view the 2011-2012 recipients |
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member |
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Anna was born and
raised in Chicago, IL. After spending 26
years in Orlando she needed a change and moved to
the Daytona/Deland area. She works for the
Department of Defense - Management Assistance and
the Fitness Coordinator (Motivator) and Caregiver to
our Troops for their organization. She will
retire at the end of 2012 with 35 years of Federal
Employment.
Anna has a beautiful
family. Two beautiful daughters a very
handsome son and one adorable grandson. Her
family also includes four Boxers. Three are
rescued dogs.
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Grandson Caden |
Luis,
Amanda & Amy |
Amy,
Amanda, Luis |
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In 1993 one of Anna's
co-workers, Terry Hodges, encouraged her to get in a
race. Anna ran at lunch time and around her
neighborhood but had never entered a race.
Terry told her about Track Shack in Orlando where
she went to purchase a pair of shoes and at the age
of 36 signed up for her first race, Fellowship 5K
(Winter Park) which is now called Season's 52 5K.
Her time was 24:50. She just about died
when she finished. She was so out
of breath but could not believe she had run a 5K and
survived. A friend motivated her through the
race and she has not stopped since. She
couldn't wait for the next race. She was
hooked. Her friend Terry has passed on and she
wonders what her life would have been like without
had it not been for him encouraging her. |
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Anna's favorite and most memorable race was The Holy
Cross Church 5K in Orlando – where she came in First
Overall women. The race was up/down Apopka-Vineland
– Anna couldn’t believe how “GREAT” she felt
that day. |
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Anna loves 5K's.
She always wanted to do a marathon but her knees
started giving her problems when she tore her
meniscus getting up from a chair.
She twisted and felt it tear. She had surgery
in 1995, 1997, 1999. She then decided to have
her knees replaced. She had everything done!
She kept looking for a Doctor that told her, 'yes,
you can run with knee replacements. You just
have to listen to your body!
She does not run during
the week. She trains on Kangoo Jumps
and cross trains
with the elliptical trainer, weights and stationary
bike. She is still in recovery from the knee
replacements.
Knee problems
changed her life completely. She has to modify
everything she does. You have to adjust the
way you live life and make the best of it. At
all times.....with a positive attitude. If she
has a pity party, she cries it out and gets over it.
You have to. She is always looking to do
better and to motivate others. |
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Anna likes to train
alone most of the time. It's a perfect time to
meditate. She absolutely loves to run with her
kids. |
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Her other hobbies
include working in her yard. She presently is
transforming her yard with rocks/mulch/ food/fruit
trees. |
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Anna's philosophy is,
Never Give Up Your Dreams. You have a life to
live and no matter the obstacles, you have to
live your dreams. She's living hers. She
may not run as fast as she once did but my bet is
one day she will. She is full of
determination, dedication and desire. An
inspiration to all of us. |
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hb |
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Tom Clapsaddle |
1 |
Jared Urff |
2 |
John Myers |
2 |
Jeremy Urff |
2 |
Amanda Bratcher |
3 |
Frank Connell |
2 |
Robert Fiorenzi |
5 |
Gary Jacobs |
2 |
Ryan Dodd |
5 |
Mary Machuga |
2 |
Lindsey Sullivan |
5 |
William Rotella |
4 |
Jessica Tufford |
7 |
Mark Krodel |
5 |
Erin O'Malley |
8 |
Kathy Crews |
5 |
Sue Cannon |
10 |
Emma Clark |
7 |
Anastasia Viahos |
12 |
Mark Dayton |
7 |
James Gabriel |
12 |
Ellen McGrory |
7 |
Steven Drattel |
13 |
Pat Beidelschies |
8 |
Reilly Paul |
14 |
Summer Logan |
8 |
Grace Roberts |
15 |
Debra Bennett |
8 |
Jeanie Burgess |
16 |
Nancy Snapp |
9 |
Kim Krodel |
17 |
Keith Riger |
9 |
Page Leonard |
18 |
Kevin Keating |
10 |
Martin Weeks |
18 |
Alesia Halliday |
11 |
Melissa Fernandez |
19 |
Austin Lager |
14 |
Reed Lay |
20 |
Michael Brumenschenkel |
16 |
Paul Rice |
20 |
Jennifer Falconer |
16 |
Joanna Maxwell |
20 |
Robbie Urff |
17 |
Fred Barney |
21 |
Kim Walsh |
17 |
Judy Krodel |
22 |
Nicholas Gianos |
17 |
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Trevor Wyatt |
22 |
Warren Toth |
19 |
David Huggins |
22 |
Brad Marshall |
19 |
Stuart Lewine |
23 |
Michael Daraio |
19 |
Phil Brennan |
25 |
Rodney Bookhardt |
20 |
Patrick Johnson |
26 |
Sherri Weeks |
20 |
John McInarnay |
26 |
Kelly Clapsaddle |
23 |
Chris Sullivan |
28 |
Colleen Nicoulin |
24 |
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Pam Myers |
24 |
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Stephanie Gonter |
24 |
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Nikki Schedivy |
26 |
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Tiffany Coppoletta |
27 |
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Dom Mercurio |
27 |
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New Age Groups: Fred
Barney moves up to the 70-74 age group, Kathy Crews and
Rodney Bookhardt turn the big 5-0! Erin O'Malley turns
20, Kim Krodel 30, |
Congratulations and Happy Birthday to all! |
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db |
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Congratulations to all our
locals that ran Boston! Not only was the
Daytona and area well represented, the Beachcombers were
very well represented.
With a late start and
temperatures in the high 80's, it was a grueling race for
most but we are so proud of our gang - Kit Doughney, Colleen
Nicoulin, Sharon Lay, Bill Cimmerer, Kitty & Jim Musante and
Bridget Lavigne who moved back to Mass. a few years ago.
This was Colleen's first
time running Boston and first actual marathon. She
qualified for Boston at the Hawaii Ironman in 2010.
She did the distance but had not run a 'standalone'
marathon. Pretty impressive. She had a grand
experience, loved the crowds, hated the downhills and
re-qualified for Boston 2013 by running a 3:26:54.
Wow!
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Bridget & Sharon |
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The Bay Family celebrated St.
Patrick 's Day with a trip to Disney for the boys, Brett &
Bobby, to see their first professional baseball game -
Braves/Blue Jays |
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The Burkes,
grandchildren of Grace & Peter Rowe are ready to celebrater St.
Patrick's Day
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Bob Birch is recovering from an achilles tear and hopes
to be back on the roads soon competing in the 70-74 year old age
group! |
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As
many of you know, we have all suffered a great loss. Tom
Walsh, Beachcomber, dear friend and running buddy was killed in
a robbery attempt at the Mainstreet grill in Deland on March 31.
Our sympathy and prayers are with Tom's family, friends and
co-workers. Peter Bagalla, Tom's best friend, has set up a
fund for Tom's 12 old daughter Kira if any of you would like to
donate. |
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Nancy & Warren Toth have taken off on their Trike (3 wheel
motorcycle) headed to California for the birth of their
granddaughter around the 10th of May. They will then
travel the U.S. visiting friends and family along the way. |
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View paintings from famous artists
http://www.mystudios.com/artgallery/ |
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This
highly-competitive, annual Medallions of Excellence Awards
program, sponsored by The Daytona Beach News-Journal, recognizes
outstanding achievements by high school seniors in Volusia and
Flagler County (in schools with more than 25 students in the
2012 graduating class). Medallions of Excellence award winners
are well-rounded students who not only maintain academic
scholarship but who also excel in extracurricular and community
activities in areas including—but not limited to—the arts,
sports, volunteerism and/or leadership. For 2012, the judges
have selected 45 winners to receive the Medallions award. |
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We are
very proud to announce that two of our Beachcomber scholarship
recipients have received the Medallion of Excellence Award. |
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Major school activities:
Cross country (captain); track & field (captain) Beta Club
(executive board member); National Honor Society
Community Service: ARNI volunteer;
Casements Summer Art Camp instructor and a 3rd grade Sunday
School teacher.
Honors/Awards: National Merit
Scholarship semifinalist; 2011 AP Scholar with Distinction; 2012
Junior Science, Engineering & Humanities Symposium speaker.
College: Major in biology to
become a bio-medical researcher. College undecided.
Major school activities:
Cross Country Track (captain); journalism (yearbook co-editor);
Council of Eagles; National Honor Society (president)
Community
service: 1st Grade circus helper, Port Orange Hospice
kitchen worker, and was a library aide for school.
Honors/awards: Faculty Merit of Honor; National
Merit Commended Student; U.S. Marines Corps Distinguished
Athlete Award.
College/career plans: Major in international
relations at Yale U to become a layer.
Maria is a
member of the Beachcombers Running Club. |
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Also receiving the Medallion of
Excellence Award is Beachcomber member Haley Rice. Haley
is the daughter of Paul & Kristi Rice. |
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Major school
activities: Student Government (Vice President); National
Honor Society (president); varsity cheerleading, junior varsity
cheerleading
Community service: Helped organize
several projects through the National Honor Society, and helped
assist ocean rescue lifeguards through Volusia County Beach
Patrol Explorers.
Honors/awards: Straight-A recognition: DAR Good
Citizen Award; voted Best All-Around
College/career plans: Major in biology at the U of F to
become a physician's assistant in the field of dermatology. |
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Sue O'Malley has been
keeping busy racing at least once a weekend and usually twice.
She was 3rd. Overall Female Masters at Gate River. She was
the American Masters 15K Champion at Gate River Run. The
first two master runners were Russian and ex-Olympians.
This is the 2nd. Masters title for Sue this year. She was
first grandmasters and won the 50-54 age division national title
at the National 1/2 Marathon in Melbourne, Fl in February.
Her most recent overall accomplishment was at the Bill Walter
III Melanoma Research Fund/RayZ Awareness 5K, April 28. On
Sunday, April 29, Sue was included in a really nice article,
'Ageless Wonders' in the sports section of the News Journal.
Well done Sue! |
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Now that summertime
is here with all of its related outdoor events
There are so many fun things to do in the summertime...barbecues,
family get togethers, gardening, beach, shopping in air-conditioned
malls. But just as enjoyable as summer may be, we must also be
careful of how we prepare ourselves to enjoy the outdoors.
It is very important to remember to wear sunscreen all over your
body, including your ears and face. But did you know we must also
wear sunscreen even on cloudy days or even in the winter? We are
aware of the strength of the sun in the summer--boy, do we feel it!
But the sun can really do us a lot of skin damage in the winter as
well. Just because we don't feel the heat as much in the winter as
we do in the summer, the sun is still just as strong. Also, the
clouds may give us some relief from the sun's heat, but the sun is
still up there peering down on us, and before we know it we have
been burned and hadn't even felt it happening. PLEASE wear your
sunscreen all the time!
Click here to read this important
information from the American Academy of Dermatology. |
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Coolibar is the most recommended and tested sun protective clothing
company in the United States. Based in Minneapolis, the company was
founded in 2001 to bring Australia’s world-leading approaches to sun
protection to the American market and beyond by producing and
selling sun protective apparel for active families through catalog
and online.
Dedicated to the highest quality sun protective clothing, hats and
accessories, Coolibar guarantees 50+ UPF ratings for the life of
their garments. Each garment is developed with sun protection as the
number one priority with a full line of proprietary SUNTECT®
fabrics. Coolibar has been recognized by the Skin Cancer Foundation,
the American Academy of Dermatology and the Melanoma International
Foundation for effective sun protection. Coolibar Cares, the
company’s giving back initiative, supports programs such as SunAWARE,
School Sun Hat program, Doctor Connect, the AAD Camp Discovery for
sun sensitive children as well as athlete sponsorships and product
donations. |
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Check it out! They have some very
cool products. |
Many thanks to Rick Snyder for sharing
this website! |
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Bits
&
Pieces
&
Words |
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"To be old and
wise you must first be young and stupid." |
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"You have to wonder at times what you're doing out there. Over the
years, I've given myself a thousand reasons to keep running, but it
always comes back to where it started. It comes down to
self-satisfaction and a sense of achievement." -
Steve Prefontaine |
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"The miracle isn't that I finished. The miracle is that I had the
courage to start." -John Bingham |
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"Running should be a
lifelong activity. Approach it patiently and intelligently, and it
will reward you for a long, long time." -Michael Sargent
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"Don't bother just to
be better than your contemporaries or predecessors. Try to be better
than yourself." -William Faulkner |
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"Every day is a good
day when you run." |
May 13, 2012
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June 17, 2012 |
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