lompoc valley distance clubmembers.impulse.net/~lvdc/newsletters/lvdcdec2019.pdfdo this three times...
TRANSCRIPT
Lompoc Valley Distance Club P.O. Box 694, Lompoc CA 93438
President—Julie Campos 1-805-216-1918 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
DECEMBER
BIRTHDAYS
Noval Casteel
Mary Bridges
Gail Clark-Savage
Ed Grand
Fran Zimmerman
Kathi Fromming
Bree Valla
JANUARY
BIRTHDAYS
Paul Lee
Mary Thomas
Norman Perry
Gregory Wuitschick II
Gudrun Fink
members.impulse.net/~lvdc
DECEMBER 2019— LVDC NEWSLETTER
2020 LVDC EVENTS LIST 2
INTRODUCING 2020 PRESIDENT 3
CHASE SANTA TOYS 4 TOTS 4
RESOLUTION RUN 5
REALLY SHORT WORKOUTS 6
RESULTS 7
CHALLENGE RESULTS 8
Inside this issue:
Hi All
Election of club officers
for 2020 was held at the
last club meeting hosted
by Fran Zimmerman and
Larry Huyck. Larry Li has
accepted the position of
President. All other offi-
cers have agreed to main-
tain their positions.
It was a learning experi-
ence being president of the
LVDC. I hope Larry finds the
position to be as fun.
Now that the 2019 running
event season is almost over,
and if you stay healthy in
2020, keep moving.
Happy Holidays!
Signing off from
East Wenatchee,
Julie Campos
2 Lompoc Valley Distance Club 12/12/2019
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 23, 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 indi-
vidual 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.
Olga Lucaric, a long time member
of the Lompoc Valley Distance
Club, recently had surgery for a
spiral fracture of her right femur,
and is now recovering at the
Lompoc Skilled Nursing & Rehab
Center, 1428 W. North Ave. Olga
would appreciate any calls, 805-735
-4010, or visits. She is in room D-
15A.
Get Well Soon Olga.
3 Lompoc Valley Distance Club 12/12/2019
Greetings to LVDC members and other running aficionados.
As your newly elected President, I am interested in promot-
ing closer ties with other Central Coast running clubs. Some
of us already participate in nearby running events. I would
like to see runners from other communities enjoy our local
run/walk events. We've had to cancel the Valley of the Flow-
ers Half Marathon and this year's Mission Trails Race due to
low registration below our break even expenses. The key to
bringing those events back is to build our membership and
have more participants in our events. After covering event
expenses our entry fees and race sponsor donations are re-
turned to the community as scholarships for Lompoc and
Cabrillo High School seniors.
As a family physician I will also provide some tips to help us stay healthy and recover
faster from injuries. This month a study provides encouragement for the benefit of jog-
ging: Amount of Running and Association With Risk of All-Cause, Cardiovascular, and
Cancer Mortality Br J Sports Med 2019 Nov 04.A review and meta-analysis of 14 pro-
spective cohort studies found that running participation was associated with 27%, 30%,
and 23% reduction in all-cause, cardiovascular, and cancer mortality, respectively. Sig-
nificant reductions in mortality risk can be expected for a dose of running even just once
a week or 50 minutes a week. There is no evidence that mortality benefits increased with
higher amounts of running. Take home message: Running is good. Exercise is good. Par-
ticipating in some form of exercise that increases the heart rate provides benefit.
Although our LVDC events are fun, we should encourage our family and friends to do
some type of cardio exercise because even a small amount has great health benefits.
Larry Li
INTRODUCING DR. LAWRENCE (LARRY ) LI—LVDC PRESIDENT, 2020
Lompoc Valley Distance Club November 17, 2019 Club Meeting Minutes
Board Members Present:
Wayne Davis, Vice President ,Kent Yankee, Treasurer, Irish Clark-Savage, Secretary, Larry Huyck, Membership and Webmas-
ter/Newsletter
Members Present: 6
Old Business: Recap of Lizard Breath/Fence Line Run, La Purisima Mission, Lompoc, October 20, 2019
Race Director: Irish Clark-Savage
We had 13 participants. All made it back to the finish line. Some had difficulty locating the ribbons used to mark the trail.
Many expressed their surprise as to the level of difficulty due to running in sand. The following recommendations were made:
More ribbons needed at forks in the trail, Use red or more contrasting ribbon color, Change the 5K trail to a “run/walk”, Start the
run at 9 am to take advantage of cool morning temps, and get more help in marking the trail
New Business: Chase Santa Toys 4 Tots 5K Run/Walk, River Park, Lompoc, December 7, 2019
Race Director: Fran Zimmerman
This is the 5th year for this race. Fran contacted the local track coach, and found out that they and parent groups filled in the
gopher holes prior to their last event. Wayne Davis will bring the timer and the start/finish line ribbons. Irish Clark-Savage will
4 Lompoc Valley Distance Club 12/12/2019
SATURDAY, 12/7/19. 9 AM. CHASE SANTA - TOYS FOR TOTS 5K RUN/WALK.
RIVER PARK, LOMPOC, CA.
Chase Santa for 3.1 miles around the one mile fitness trail at
River Park. Entry fee is $5 plus an unwrapped $10 toy for the
Toys for Tots program in the Lompoc Valley. This event is held
each year in coordination with the Marine Corps League. Regis-
tration is the day of the event, starting at 8 AM; the Chase starts
at 9 AM. Participants under 18 must have an adult sign a waiver.
Pets on a leash are welcome to accompany their humans.
Awards will be presented to the top three finishers in each age
category for the run, there are 10 age divisions from 12 & under
to 80 +. The top three Walkers will receive an award. Overall
awards are presented to the first place female and male runners
and walkers. The first five runners who beat Santa win a prize.
Door prize drawings will follow the awards ceremony. For
more info: (805) 733-2255 or [email protected]
SATURDAY, 12/14/19. 8:30 AM. SANTA CLAUS RUN. LA CUMBRE PLAZA, SANTA BARBARA.
THE EVENT: Santa Claus is coming to town – at La Cumbre Plaza. On Saturday, December 14,
2019 come join the fun & festivities at the Santa Claus Run Santa Barbara. There will be plenty of
holiday cheer for both the 5K and 1-Mile Fun Run. T-shirts, Santa hats & gloves. Medals for all
finishers and age group awards.
FEES: Through Dec. 1: 5K - $30, 5K Youth (15 & under) - $20, 1-Mile Fun Run - $20. After
Dec. 1: 5K - $40, 5K Youth and 1-Mile Fun Run - $20. Add $10 race day registration for all races.
WEBSITE/REGISTRATION: SANTA for more info and registration link.
CONTACT: SEE THE ABOVE LINK.
SUNDAY, 1/5/20. 9:00 AM. 2020 RUNNING CHICKEN 10K & 2.5 Mi FUN RUN/WALK.
SANTA MARGARITA LAKE.
THE EVENT: 10 K out-and-back course on paved (20%)and dirt roads (80%) along the shoreline
of Santa Margarita Lake. Also a 2.5 mile fun run/walk along portions of the course.
THE FEES: both events are $35. After November 30th—$45. Note: There is a $10 vehicle entry
fee to Santa Margarita Lake.
WEBSITE/ REGISTRATION: ACTIVE.COM OR click the link below for more info.
CHICKEN RUN . Race day registration is available .
5 Lompoc Valley Distance Club 12/12/2019
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, 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 vehicles 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, com-
memorative token, and lunch
Placement medals will be awarded
to the top 2 runners in each age and
gender category.
6 Lompoc Valley Distance Club 12/12/2019
REALLY REALLY SHORT WORKOUTS
Submitted by Larry Li
For those of us that are healthy enough to exercise briefly feeling short of breath I would recommend
looking at The NY Times web site, Really Really Short Workouts (https://www.nytimes.com/guides/
well/really-really-short-workouts/), and try the High Intensity Interval Training (HIIT) workouts. For
older or very inactive individuals who are just starting to get into better conditioning.
1. Warm up for 2 minutes
2. Pedal, run or swim all-out for 20 seconds.
3. Pedal, run or swim slow and easy for 2 minutes.
4. Pedal, run or swim all-out for 20 seconds.
5. Pedal, run or swim slow and easy for 2 minutes.
6. Pedal, run or swim all-out for 20 seconds.
7. Cool down for 3 minutes.
Do this three times a week, for a total of 30 minutes of weekly exercise. In one study after doing this
for 6 weeks participants improved their endurance by 12%.
A more rigorous version is to 30 seconds slow, 20 seconds medium intensity, and 10 seconds high in-
tensity and repeat this 10 times (10 minutes), which will provide even more benefit.
HIIT stimulates the mitochondria in our cells, which provide energy. With aging and decreased activity
both the number, size, and activity level of mitochondria decreases. HIIT stimulates activity and in-
creases the number of mitochondria in our body. Sorry, there is no supplement that will do that.
I do a more intensive version, warmup for 2 track laps (half mile), then run 2 laps between 7-8 minute/
mile pace (3 1/2-4 minutes running), then jog slowly or walk for 1-2 minutes, repeat this 3 more times
and do a cool down jog. It’s a short workout but I notice the next time I run 1-2 days later I run faster
even doing a leisure pace longer run. It’s good to know we can achieve conditioning without having to
do only long, time-consuming runs.
Cystic Fibrosis Fund Raisers
Mallory Holloway, granddaughter of Lee and Wayne
Davis, finished 20th and medaled at Nike Cross Re-
gional's in North Carolina today! She can be as suc-
cessful as she is thanks to the generous support of our
donors who have invested in critical research. Yester-
day, we raised over $24,000 for Cystic Fibrosis re-
search and there are so many to thank... those who
spent time spinning, those who donated, the vendors
who provided raffle prizes, the musicians who played,
the friends who donated bike parts, those who brought
food, and so many more. We are amazed and grateful
for all who contributed. 100% of this money will be
matched and used for a UPenn Orphan Disease Cen-
The Lompoc Valley Distance Club’s Pa-
rade Route Run in June also supports the
Cystic Fibrosis Foundation in honor of
Mallory Holloway (pictured above in the
grey top)
7 Lompoc Valley Distance Club 12/12/2019
RACE RESULTS
Please send your race results to Larry at: [email protected]
SUNDAY 11/ 24/19. LOMPOC TURKEY TROT 5K. RIVER
PARK, LOMPOC Kent Yankee—19:17. 1st overall, 1 age group Michael Clayton—44:10. 1st age group Fran Zimmerman—41:03. 1st Age Group Larry Huyck—43:27. 1st Age Group Lisa Norcutt—47:26. 1st Age Group
THURSDAY 11/28/19. TURKEY ON THE RUN 5K WENATCHEE, WA Juan Campos. 25:06.7. 7th age, 80/730 overall Julie Campos. 34:02.5. 2nd age, 305/730 overall
assist with registration and at the finish line. This year she is showing up in an elf costume. Kent Yankee is again running as
Santa. Larry and Fran will pick up tables. People who want to help need to arrive at the park by 6:30 am.. Larry and Fran
have arranged for lots of nice prizes. The Marines will again be there to keep us in that “gung-ho” spirit. Starbucks coffee will
be available to keep the participants warm. The entry fee is $5.00 and an unwrapped toy valued at $10.00.
New Board of Directors
Wayne Davis, Vice-President, commends Julie Campos’ service as 2019 President. She is now living in Washington State
and declined to run for President for the 2020 Board. Election of new Board of Directors is on the table; the names on the slate
are: Larry Li, President, Wayne Davis, Vice-President, Kent Yankee, Treasurer, Irish Clark-Savage, Secretary, Larry
Huyck, Membership and Webmaster/Newsletter Larry Huyck moved the acceptance of the new board and Dan Hopson sec-
onded. All present said “Yes”
Larry Li, President, mentions that he will be networking with other running clubs in the area in the upcoming year and hope to
meet everyone’s expectations.
2020 Club Meeting dates and locations Larry Huyck reminds us that we are required to have four meetings per year in order to maintain our current standing with the
RRCA. The following dates and locations were set for those 2020 Club meetings:
February 23, noon at Dan and Lolita Hopson’s, 3034 Buckthorn Lane, Lompoc
April 26, noon at Irish and Gail Clark-Savage’s, 1522 Calle Cinco, Lompoc
September 13, noon at Wayne and Lee Davis’, 500 South N, Lompoc
November 8, noon at Fran Zimmerman and Larry Huyck’s, 4453 Libra Dr, Lompoc
The follow race dates were set for 2020:
March 21 – Dr. Trenton Memorial
April 4 – Scott Williams Memorial
May 2 – Mission Memorial 5K/10K
June 27 – Parade Route 3K
October 18 - Lizard Breathe Fence 7.25 mi / 5K Walk
December 5 – Chase Santa 5K Run/Walk
Dan Hopson and Larry Huyck agreed to sit on a committee and report at the Feb 23, 2020 meeting regarding the feasiblility
of having a Park to Park Run in September 2020.
A decision was made to continue with the “Get Up and Go Challenge.” However, the results from “Virtual” races will not
be included. Also the Challenge results would be accessible via a link on the Club’s webpage.
Submitted,
Irish Clark-Savage.
8 Lompoc Valley Distance Club 12/12/2019
GET UP AND GO CHALLENGE—2019
Name Volunteer PLACE 5K & < 4 MI—10K 7—12 MI HALF MARA-
THON
ULTRA TO-
TAL
POIN
-1 -1 -1 -2 -3 -5 -10 -15
Bridges, Mary 1 1 2 4
Campos, Juan 4 10 2 3 19
Campos, Julie 8 11 2 3 24
Davis, Lee 2 1 1 4
Davis, Wayne 5 1 1 7
Fink Gudrun 1 1
George, Joel 1 2 3
Harnden, Mike 20 5 10 5 40
Harnden, Monica 2 4 6
Huyck, Larry 2 5 6 4 17
Irish Clark-Savage 1 1
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 1 2 4 7
Marrs, Shannon 1 4 5
McSorley, Patricia 1 1 4 6
Michael Clayton 1 1 2 4
Nemeth, Maddie 2 2
Nemeth, Sarah 2 4 1 2 3 15 45 72
Norcutt, Lisa 4 5 9
Reid, Aubrey 1 3 2 10 10 26
Reid, Ruby 1 1 2
Reinschler, David 4 4 8
Scally, Brian 1 1 2 4
Schneekloth, Pauline 1 1 2
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 1 1 3
Yankee, Kent 3 3 2 4 12
Zimmerman, Fran 1 8 6 6 5 26
9 Lompoc Valley Distance Club 12/12/2019
IMPULSE.NET
PLEASE
SUPPORT
OUR
SPONSORS
THE GARDEN
SHOPPE
10
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
HAPPY
HOLIDAYS
AND
HAPPY
NEW YEAR
LOMPOC VALLEY DISTANCE CLUB
P O BOX 694
LOMPOC, CA 93438