lompoc valley distance clublvdc/newsletters/lvdcjan...3 lompoc valley distance club 1/13/2020...
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Lompoc Valley Distance Club P.O. Box 694, Lompoc CA 93438
President—Dr. Larry Li 1-805-733-4431 Treasurer—Kent Yankee 1-805-717-8738
Vice-President—Wayne Davis 1-805-735-7177 Webmaster/Newsletter—Larry Huyck 1-805-291-7701
Secretary Irish Clark—Savage 1-805-733-4882 Membership—Larry Huyck 1-805-291-7701
NOTES FROM THE LVDC PRESIDENT
JANUARY
BIRTHDAYS
Paul Lee
Mary Thomas
Norman Perry
Gregory Wuitschick II
Gudrun Fink
FEBRUARY
BIRTHDAYS
Danielle Taber
Patty Laandis
Taylor Bridges
David Rentschler
Julie Campos
members.impulse.net/~lvdc
JANUARY 2020— LVDC NEWSLETTER
Happy New Year to all!
Modern life has brought indoor
plumbing to replace wells, gro-
cery stores to replace farming
and hunting animals for meals,
cars instead of walking to
places, and television, com-
puters and smartphones to re-
place going out to see a movie
or have face-to-face chats and
socials. We are much less
physically active. It turns out
that sitting for several hours
daily can raise blood sugar,
blood pressure, and increase
our risk of heart disease.
Sitting also causes tightness in
our neck, back and joint area
muscles, often leading to pain
in these areas and even sciat-
ica. About 3 years ago I devel-
oped sciatica and was puzzled
why. I had a healthy back
Xray. It turned out my sciatica
was caused from sitting at a
low desk and working with a
computer keyboard and mouse
for several
hours daily.
After chang-
ing to a
standing
desk and tak-
ing 5 Feldenkrais sessions I
had better posture and learned
ways to relax tight small mus-
cles that were trying to do the
job of my big trunk muscles
that were inactive from sitting.
More about Feldenkrais in an-
other article in this newsletter.
Ironically, even though a chair
back provides back support our
back muscles may work harder
because we cannot tighten our
core abdominal and gluteal
muscles when we sit. After
standing for 90 seconds, mus-
cular and cellular systems are
activated that help lower blood
sugar, blood pressure, and cho-
lesterol. We can be healthier
by merely getting up a few
times every hour and walking
for a few minutes. (cont. page 2)
2 Lompoc Valley Distance Club 1/13/2020
PLAN AHEAD FOR
THESE LOCAL LVDC
EVENTS FOR 2020
Quarterly Meetings:
February 23, 2020
April 26, 2020
September 13, 2020
November 8, 2020
LVDC RUNNING EVENTS
Dr. Trettin Memorial 5K
Fun Run
March 21, 2020
Scott Williams Memorial
April 4, 2020
Mission Memorial 5K/10K
May 2, 2020
Parade Route Run
June 27, 2020
Lizard Breath -
Fence Line Run
October 18, 2020
Chase Santa—Toys 4 Tots
December 5, 2020
***********
Possible “Park to Park”
Run— Beattie Park to
Miguelito Park
The LVDC
Facebook link is
HERE:
VIEW THE LVDC
UPCOMING
RACES,
RESULTS
&
GALLERY
HERE
SPONSORS:
Do you know of a business or individual
who might be interested in being a sponsor
for any of our events?
Our events benefit worthwhile causes:
Scholarships
La Purisima Mission,
Cystic Fibrosis (cf)
Toys 4 Tots
They will get recognized with a link on the
Sponsors page of each issue and on our
website.
CONTACT LARRY HUYCK AT:
AND HE WILL SEND A
DONATION LETTER.
(cont. President’s Message)
We are fortunate to have our
mild Mediterranean climate
with only short periods of
cold or hot weather, no pro-
longed rain or snow storm
systems. So for the new year,
continue our walking and run-
ning activities, but also limit
the duration of our sitting for
better health.
Best wishes for a healthy, ac-
tive, and joyful new year.
Larry Li
Mallory Holloway, granddaughter of Lee
and Wayne Davis placed second in the
Staten Island Ocean Breeze Sports Com-
plex event—Freedom Games, in the
3000 meter run, 15 and under.. Lee re-
ports that the new medicine for Mal-
lory’s Cystic Fibrosis is working great.
Mallory is a member of the Delaware
Elite Club Team.
3 Lompoc Valley Distance Club 1/13/2020
SATURDAY, 1/11/20. 8:00 AM CASTLE TO COAST FUN RUN—8.2 MILES. HEARST STATE
BEACH. SAN SIMEON.
THE EVENT: 8.2 miles of ocean view running from Hearst San Simeon State Park along Hwy 1 into
Cambria. Limited to 300 runners.
THE FEES: $37
WEBSITE / REGISTRATON : www.castletocoast.com/
AND register at ACTIVE
CONTACT: See website above.
AWESOME GIVEAWAYS
Transportation provided back to the
start.
SATURDAY, JANUARY 12, 2020. 8:00 AM XTERRA BONEY MOUNTAIN TRAIL RUN 21K /
6K. NEWBERRY PARK.
THE EVENT:Race #3 of the XTERRA SoCal Trail Run Series is XTERRA Boney Mountain 6k and 21k
Trail Runs! This is the Grandmother of the Series. Come out and see who wins...the mountain or you!!
All courses are professionally marked, staffed with excellent happy volunteers and medics, and supplied
with Aid Stations serving Gatorade, water, and energy gels and bars. 5-year age group categories, eat all
the Baja Fresh tacos you like, drink some Beano Vino coffee, get a VFE massage and enjoy the XTERRA
racing scene.
FEES: Adult: Half $100, 6K is $50, Youth, 17 and under Half $90,
6K $40
WEBSITE AND REGISTRATION: See link below
BONEY MOUNTAIN
Note: the website has directions to the Rancho Sierra Vista / Satwiwa National Park
All participants get cool race
shirts, sweet finisher medals,
and a hot breakfast. Everyone
gets to have an AWESOME
TIME ON THE TRAILS!!
SUNDAY, 2/2/20. 8:30 A.M. SUPER BOWL 5K RUN GOLETA 2020. GOLETA STATE
BEACH.
THE EVENT: Start your Super Bowl Sunday with an invigorating 5K run/walk. It's the 13th annual
Super Bowl 5K now at a new location, Goleta State Beach. A fast & flat out-and-back course on the
bike path. Super Run t-shirts for all and footballs for age group winners.
FEES: Adults -$35 through 1/12, then $40 through 1/31/20/ $45 late registration. Youth (16 and
under) $25, $30 late registration after 1/31/20.
WEBSITE / REGISTRATION: See the link below to register online.
SUPER BOWL More info at SUPER BOWL RUN (This includes registration by mail link)
4 Lompoc Valley Distance Club 1/13/2020
SATURDAY, 2/15/20. 6:30 AM—8:45 AM. BUZZ MOUNTAIN MARATHON, Half, 10K, 5K,
KIDS MILE. CAMP ROBERTS. USE 101 EXIT 244. SAN MIGUEL
THE EVENT: All races are run on the grounds of Camp Roberts, just north of San Miguel, Califor-
nia. Out-and-back course on paved road with dirt and packed gravel shoulders. Flat to gentle rolling
hills.
THE FEES: $10—$75 FOR Children / 5K. 10K. 1/2 Marathon, Marathon
WEBSITE/REGISTRATION: The link below has all information and links to registration.
BUZZ
SECURITY NOTE: To enter this federal facility you will need driver's license, car registration, and proof of insurance
(rental agreement works if you have a rental). Foreign nationals will need to send copies of passport, photo id/drivers license
to the base security DPO (or race director) by February 7, 2020 for vetting. Everyone entering base will be asked to sign a
"Hold Harmless" Agreement at security checkin.
SUNDAY, 2/16/20. 7:00 AM. SEASIDE MARATHON, HALF, 10K 5K. EMMA WOOD GROUP
CAMPGROUND. VENTURA.
THE EVENT: Start / Finish Emma Wood State Beach Group Campground then travel along the bike
path onto the Historic Old Rincon Highway along the Ventura Coast line. Miles of Ocean views that
will keep you in awe as you stroll to the turn around point and back to the start/finish line.
THE FEES: $50—$130: FOR 5K through the Marathon.
WEBSITE/REGISTRATION: Use the link below for all info and registration link.
SEASIDE
SATURDAY, 3/7/20. 8:00AM HARE'S N HOUNDS 5K AND FUN RUNS. ATASCADERO.
THE EVENT: 5K COURSE Start and finish on Merchant South-West of Pavillion. Around Atasca-
dero lake counter clockwise, right on Portola, left on Merchant and then clockwise around the lake to fin-
ish at the start line. Santa Rosa will be closed for the start of the 5K (for runner safety). It will re-open and runners will
take the trail for their return to the finishline.
.
FEES: $30 - 5K, $15 – 1 mile and the ½ mile. Fee increase in 42 days. $10 more with t-shirt.
WEBSITE/REGISTRATION HARE’S N HOUNDS
CONTACT: [email protected] Medals for top three finishers in
each age group. One mile and 1/2
miles finsher medals. 20 raffle
prizes.
5 Lompoc Valley Distance Club 1/13/2020
SATURDAY, 3/28/20. 8:00 AM. CHAPEL TO CHURCH HALF MARATHON. SAN RAMON
CHAPEL, SISQUOC.
THE EVENT: Starting at the historic San Ramon Chapel in Sisquoc, the 13.1 mile course winds along
scenic country roads in the Santa Maria Valley. Participants will follow a marked route along Palmer
Road, Dominion Road, and Clark Avenue to the finish line at St. Louis de Montfort Church. Support ve-
hicles will be available to transport participants needing assistance.
FEE; $65 Pre-registration and $75 Day of Registration
WEBSITE / REGISTRATON: More information and a
link to register is at the following website: https://
chapeltochurch.com/.
CONTACT: (805) 937-4555
Registration includes t-shirt, commemora-
tive token, and lunch
Placement medals will be awarded to the
top 2 runners in each age and gender cate-
gory.
This race was established to honor the memory of John Trettin, a local doctor, coach, fa-
ther, husband, and friend, who was tragically killed while bicycling in the summer of
2000. Funds raised go to scholarships for local graduating seniors. This race starts and fin-
ishes at the Cabrillo High School Track,. Participants of the Run and Nature Walk are en-
couraged to use provided bags and gloves to keep the course clean as they enjoy their sur-
roundings.
FEES: $10 ($8 for LVDC members) AND $5 for 18 and under ($4 for LVDC members)
WEBSITE/REGISTRATION
http://members.impulse.net/~lvdc/
Day of registration only…no pre-registration
Registration starts at 8:00 AM
CONTACT: Kent Yankee—kentyankee @aol.com
Phone 1-805-717-8738
Awards are three deep for male and
female in eleven divisions and overall
male and female plaques. Free raffle
prizes will also be awarded to race
participants. Limited edition shirts
will be available for purchase on race.
SATURDAY, 3/21/20 9:00 AM. 20TH DR JOHN TRETTIN MEMO-
RIAL 5K FUN RUN / WALK. CABRILLO HIGH SCHOOL.
20TH ANNIVERSARY, DON’T MISS IT,
SPECIAL EVENTS PLANNED.
6 Lompoc Valley Distance Club 1/13/2020
Better Running with Feldenkrais By Larry Li
About 4 years ago I developed sciatica with
sharp shooting pain from my right glute to the
foot. After a negative back XRay, I had some
physical therapy but no significant improvement
after 2 months. Time for a different approach.
My sister recommended the Feldenkrais tech-
nique and after 5 weekly sessions with Laurie
Wilson, RN in Goleta, my back was much better
and I was running again. Laurie observed that
there was tension in my right side of my body.
When I breathed I did not move my right ribs as
much as my left side. Eventually we figured out
that the pain was caused by my sitting most of
the day at a low exam room desk that had awk-
ward placement of a computer, and having to
move the right arm more for the mouse. I
changed to a standing desk and the sciatica has
not recurred. Curiously, Feldenkrais also helped
me become a better runner. Recently, I came
across a book that I have only browsed but the
author has articulated well my own experience.
_Running with the Whole Body_, Jack Heggie,
North Atlantic Books, Berkeley, CA 1996
From the introduction: "Running is a whole
body undertaking. Hips and shoulders should be
as involved as legs. But most of us deliberately
sabotage our running by ignoring the incredible
strength of the hips, shoulders, and spine. The
different parts of our bodies are interconnected,
and affect other parts. Knee pain is as likely to
be a symptom of poor arm movement as it is of
foot problem. Until we free our bodies of the bad
habits we unconsciously impose on them and
begin cultivating an "understanding" between all
their parts, we can never run as fast or as far as
we might.
Learning a few techniques alone is not enough to
improve our running. It is crucial to reflect on
movement and rhythm, how easily your body
can be in sync with itself. Each person has their
own unique body and motions that results in run-
ning better ; it does not really work to have
every runner follow the same exact advice for
technique or form."
So how is Feldenkrais taught? By an ingenious
methodology. Clients are given verbal instruc-
tions to perform a certain movement sequence
while lying, sitting, or standing. Afterwards, a
second set of instructions are given for a differ-
ent movement sequence that results in the same
final position. With the first approach it is not
possible to reach the final position. Clients are
advised to observe what seems to be difficult.
The second sequence is much easier to perform.
A brief quiet period of several seconds follows
with physical and mental quiet. This allows the
mind to imprint the lesson and repeat the easier,
more efficient movement.
As a lifelong curious tinkerer I have found that
we can use the same generic approach without
even knowing specific Feldenkrais movements
with benefit. I advise patients and fellow travel-
ers/runners, no one inherently knows the best
way to run up a sandy hill. I recommend trying
to run a certain way for 5-6 seconds, then run 2
other ways, each also for 5-6 seconds. One can
vary the size of the stride, how high to lift the
knees, how wide to have the feet, swinging the
arms, angling the body, even breathing differ-
ently. Invariably, one of the three ways works
better than the other two and we should run up
the sandy hill that way. Now when running
down the sandy hill, again try doing this 3 differ-
ent ways for 5-6 seconds and you will find that
one way works better. Suppose I am back at the
same trail 2 weeks later. Nothing is every the
same. I might feel more or less tired, have more
or less tightness in my back, leg, etc., the sand
can be softer or harder, different wind/
temperature, etc. I do not have to do the same 3
movement variations, but there will be again one
way that works better. The idea is not to memo-
rize specific patterns for different running condi-
tions but allow oneself to freely explore in a
playful, curious fashion. I do observe for many
people what Jack Heggie has written, that mov-
ing the shoulders and elbows makes a big differ-
ence, whether walking, hiking, or running.
I'll be glad to help other runners with this ap-
proach at our next LVDC monthly membership
potluck meeting
7 Lompoc Valley Distance Club 1/13/2020
RACE RESULTS
Please send your race results to Larry at: [email protected]
SATURDAY, 12/7/19. CHASE SANTA/TOYS 4 TOTS 5K RUN/WALK. RIVERPARK, LOMPOC
Runners below:
Michael Harnden : 18:07, Overall 1st of 36, 1st age Grp.
Gregory Wuitschick: 18.24, Overall 2nd of 36, 1st age grp
Larry Li: 23.37, Overall 8th of 36, 1st age grp
Kent Yankee (Santa): 24.06, Overall 10th of 36,
Juan Campos: 25.28, Overll 11th of 36, 2nd age grp
Pauline Schneekloth: 27.06, Overall 13th of 36, 1st age grp
Patricia Mc Sorley: 36.02, Overall 25th of 36, 2nd age grp
Mary Wright: 47.37, Overall 33rd of 36, 3rd age grp
Lisa Norcutt: 49.12, Overall 35th of 36, 1st age grp. (note: Lisa was the oldest runner-80 + age group)
Walkers Below
Julie Campos: 33.38, Overall 1st of 10, 1st place walker
Dolly Wuitschick: 42.09, Overall 3rd of 10, 3rd place walker
SATURDAY, 12/14/2019. UGLY SWEATER 5K - WENATCHEE, WA
(This event was unadvertised. We happened to show up at Pybus Market 10 minutes before the start. I
paid the $15 and participated. I didn't have an ugly sweater but I did have on my ugly sweater running
shoes, which you can't see in the photo. This event had no bib #s, no registration, no timer. Loosey-
goosey)
Julie Campos. Unofficial time. 35:00
WEDNESDAY, 1/1/20. RESOLUTION RUN 5K. LOMPOC
Ruby Reid: 8.17, 1st Age Grp (3 years old)
Patricia Mc Sorley: 34.55, 2nd Age Grp
Shannon Marrs: 57.45
Fran Zimmerman: 34.14, 1st Age Grp
Ben Li: 16.42, 1st Overall, 1st Age Grp
Brian Taber,: 25.13, 1st Age Grp
Larry Li: 22.53, 1st Age Grp
Brian Scally: 42.06, 1st Age Grp
Larry Huyck: 46.07, 2nd Age Grp
Be sure to email your race results to lompocvalleydistance-
[email protected]. I will have any results from the local
races put on my our Distance Club. If you don’t know the
time send me the name of the event, the date and location
and I will attempt to find it for you. Thanks, remember the
new CHALLENGE starts January 1, 2020.
8 Lompoc Valley Distance Club 1/13/2020
Chase Santa / Toys 4 Tots photos...by Norm Perry. All of the photos can be views on the website.
Meet Lizzy, our 9 week old Jack Russell. Just blame her
for the newsletter being late, it takes two of us to keep up
with her.
9 Lompoc Valley Distance Club 1/13/2020
Julie Campos, walked the Ugly
Sweater 5K...it looks cold .
How many LVDC members can you find in this photo of the
2020 Resolution Run sponsored by the Lompoc Rec Dept.?
JUST A REMINDER...RENEW YOUR MEMBERSHIP BY MARCH TO
CONTINUE TO RECEIVE THIS NEWSLETTER. IF YOU HAVE AL-
READY RENEWED, THANK YOU !! IF YOU NEED A RENEWAL AP-
PLICATION PLEASE SEND AN EMAIL TO lompocvalleydistance-
Our first quarterly meeting for 2020 is Sunday, February 23, with a
potluck at noon and a meeting to follow. More details in the February
issue of the newsletter. President Larry Li has asked that you check
out the following item to see if we can spearhead that for Lompoc.
Check out RUNNER FRIENDLY COMMUNITY
SANTA RUN THANK YOU Thank you to all our volunteers. Irish Clark-Savage / Elf for the set up and registration help.
Thanks Brian Scally for helping with the set up, take down, and the finish line. Michael Clayton for fin-
ishline. Also Sarah Leck for set up/take down, as well as stats and awards determination. Let’s not forget
Santa (Kent Yankee), for the prize donations for the Chase Santa. Wayne Davis, thank you for timing
and finish line work. Thanks go out to Norm Perry for his excellent photography. A big thanks you to
Pier Fitness /Carnihan Therapy, staff and Dolly Wuitschick for promoting the run and turning out.
Also thank you to our sponsors: Starbucks, for the coffee and door prizes; Taco Bell, The Garden Shop,
and Dominos for the certificates; Cheryl Kelly for the crocheted hat donation. Thank you to the Toys 4
Tots coordinator, Soledad Kennedy, her volunteers and the placing medals she provided.
Last I want to thank all of the participants for their toy donations, over 80 toys were turned in the day of
the run/walk. It was a fun, successful event and we couldn’t do it without you.
10 Lompoc Valley Distance Club 1/13/2020
GET UP AND GO CHALLENGE—2019
Name Volunteer PLACE 5K & < 4 MI—
10K 7—12 MI HALF MARA- ULTRA TOTAL
POINTS
-1 -1 -1 -2 -3 -5 -10 -15
Bridges, Mary 2 2 2 6
Campos, Juan 5 11 2 3 21
Campos, Julie 10 13 2 3 28
Davis, Lee 2 1 1 4
Davis, Wayne 6 1 1 8
Fink Gudrun 1 1
George, Joel 1 2 3
Harnden, Mike 22 6 10 5 43
Harnden, Monica 2 4 6
Huyck, Larry 3 5 6 4 18
Irish Clark-Savage 2 2
Karl Seelandt 2 1 2 5
Landis, Patty 1 1 2
Leck, Sarah 1 1 5 7
Lee, Paul 2 3 4 9
Li, Larry 2 3 4 9
Marrs, Shannon 1 4 5
McSorley, Patricia 2 2 4 8
Michael Clayton 1 1 1 2 5
Nemeth, Maddie 2 2
Nemeth, Sarah 2 4 1 2 3 15 45 72
Norcutt, Lisa 5 6 11
Reid, Aubrey 1 3 2 10 10 26
Reid, Ruby 1 1 2
Reinschler, David 4 4 8
Scally, Brian 1 1 1 2 5
Schneekloth, Pauline 2 2 4
Seelandt, Mary Lou 1 5 4 6 3 10 29
Smith, Terry 1 2 3
Taber, Brian 5 2 4 11
Taber, Danielle 1 1
Taber, Matthew 1 1
Valla, Bree 2 1 4 7
Wuitschick, Gregory II 1 4 3 8
Yankee, Kent 4 3 2 4 13
Zimmerman, Fran 2 8 6 6 5 27
11 Lompoc Valley Distance Club 1/13/2020
IMPULSE.NET
PLEASE
SUPPORT
OUR
SPONSORS
THE GARDEN
SHOPPE
12
Our race directors have worked hard to get sponsors to offset entry fees. Our entry fees are among the lowest if not the lowest in the central coast area. March John Trettin Memorial 5K Kent Yankee April Scott Williams Memorial Wayne Davis May Mission Memorial Run Larry Huyck June Parade Route Run Wayne and Lee Davis October Lizard Breath Fence Line Irish Clark-Savage December Chase Santa -Toys 4 Tots Run Fran Zimmerman
WHAT’S YOUR
NEW YEARS
RESOLUTION?
MAKE IT
RUN
LOMPOC
LOMPOC VALLEY DISTANCE CLUB
P O BOX 694
LOMPOC, CA 93438