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California Family Fitness Super Sunday RunNearly 2,000 local participants got a healthy and fun start to their Super Sunday in one of the fastest growing Super Bowl traditions in the Sacramento area.The event set the tone for the big game with the Future Stars’ 40-Yard Dash and fun 5K and 10k community races finishing in the end zone at Sacramento State University’s Hornet Stadium. The event also featured football-themed awards, jersey-style t-shirts, free stadium-style food from Drewski’s Hot Rod Kitchen and a lively beer garden with complimentary beer for overage finishers, from Hoppy Brewing Company.The 5th Annual Super Sunday Run was covered by Fox 40 and KCRA 3, as well as local radio. 1964 10,000M Olympic Gold Medalist and 2013 SRA Hall of Fame Inductee, Billy Mills was an honored guest among the attendees. Luis Luna and Linda Peschel won the 10K races, and SRA Elite team members, Camron Shahmirzadi and Courtney Green won the 5K races.

Credit Union SACTOWN Ten-Mile RunAs the sister race to the Credit Union Cherry Blossom Run in Washington DC, the Credit Union SACTOWN Ten-Mile Run helped credit unions around the country to raise nearly $500,000 for Children’s Miracle Network Hospitals, which include the UC Davis Children’s Hospital.Along with the 10-mile run, companion events included a 3-person relay, and a kids’ Miracle Mile. The honorary starter for the event was United States Congressman Ami Bera, who ran the 10-mile race with his wife and daughter.

All the runners enjoyed a near picture-perfect spring day for the races that started and finished at the spectacular State Capitol. The competitive elite field of runners from all over the country battled for the prize purse of $15,000. Awards also included free Asics running shoes and a bottle of wine for all age-group award winners.SRA Elite Team members, Shadrack Biwott and Kim Conley, swept the individual race titles. Conley, a 2012 U.S. Olympian, set a new course record for the women. The SRA Elite teams also swept the coveted Pacific Association USA Track & Field team championships. The relay race was highlighted by a close competition within the Elected Officials Division: Senator Carol Lui’s office team narrowly won over the defending champion team from the office of Senator Steven Knight.

Gold Rush 100K/50KUltra-marathoners took to the trails of El Dorado County on the second Saturday in May for SRA’s second annual Gold Rush 50K/100K. It was a pleasant, picturesque spring day where runners traveled on historic gold mining trails along Folsom Lake and along the South Fork of the American River. Paulo Medina and Jen Pfeifer took home the individual 100K titles on the out-and-back course from Folsom to Magnolia Ranch in Coloma, and Mike McDonald and Kirsten Schneider ran point-to-point for their 50k victories.

this issueSRA Event Update P.1

What is the SRA? P.1

In jury Prevent ion P.2

AR Parkway Update P.3

El i te Team Update P.4

runSRA.org

What is the SRA?The Sacramento Running

Association (SRA), a 501(c) (3)

non-profit organization was

established in 1982 with

the mission of bringing world

class running events to the

Sacramento area. The first

state of this mission was fulfilled

when the inaugural California

International Marathon was held

in December of 1983.

Since then the success of the

CIM has enabled the SRA to

expand its mission to encourage

people of all ages to develop a

healthy lifestyle through running.

To this end, it has established

a variety of running events and

programs and provides funds

and resources to a number

of internal beneficiaries and

community organizations.

The specific purposes of the

SRA are to:

(1) to promote fitness through

running.

(2) to bring international

attention to Sacramento,

California as a popular running

community.

(3) to sponsor, organize and

conduct high quality running

events that will attract top

athletes and the general

running public.

SRA Event Updates

1

MAKE THAT THE U.S.!No better place to run your first marathon,

run a PR, or get a Boston Qualifier!

HOW DOES CIM STACK UP?

EVENT CALENDARMay

May 4 – SRA Spring Training

Program begins

May 18 – SRA May COME

RUN: Scott’s on the River

May 24 – Buzz Oates No

Excuses 5K

June

June 1 – CIM price bump!

June 5 – SRA June COME

RUN: National Running Day

Event

June 8 – Kaiser Permanente

Women’s Fitness Festival

June 15 – Super Heroes 5K

June 26 -29 – USA Track and

Field Championships

June 26 – Billy Mills 10K

July

July 4 – SRA July COME RUN:

Buffalo Chips Free 4th of July

5-Miler

July 19 – Eppie’s Great Race

August

August 1 – CIM price bump for

SRA PLUS Members

August 20 – CIM Training

Program Kick-Off Event

2

ON THE TRAILSFeatured Local Running LocationAncil Hoffman Park Trail6341 Tarshes DriveCarmichael, CA 95608

The park, dotted with ancient

oaks and bordered on the east

side by the American River, is

home to the renowned Effie

Yeaw Nature Center. A small dirt

path follows the perimeter of the

park and around the back side of

the golf course providing a nice

2.84-mile loop.

HOW CAN YOU SUPPORT THE AMERICAN RIVER PARKWAY?

Purchase a Parkway pass A 12-month vehicle pass costs only $50, and the proceeds help to fund park rangers. The pass also gives you access to other Sacramento park systems. For more information and locations for pass purchase visit: www.arpf.org/passport

Show your love Show your love of the Parkway by purchasing a shirt from the American River Parkway Foundation. Whether you run, bike, fish or kayak you can wear your Parkway passion!www.arpf.org/shirts

Events• Attend the Spring Brunch on

the Parkway, 5/18• Participate in Ride the Parkway,

6/7• Take a raft ride down the river

during Down River Day, 8/2• Log on to their web site:

www.arpf.org

Volunteer The ARP Foundation is a non-profit organization that depends on the efforts of thousand of volunteers. Jobs vary from event assistance, to clean-up, to outreach, to fundrais-ing, to restoration and more. If you are interested in volunteering, more information can be found at: www.arpf.org/volunteers

Snake Season TipsIt is getting warmer out. If you are running later in the day, be sure to scan the trail for sunning rattle snakes! If you do encounter a snake, don’t panic. Do not make any sudden movements and back away slowly.

HIGH SCHOOLDavis High School phenom, Fiona O’Keefe, continues to make a name for herself this track season after a record breaking cross country season in the fall. O’Keefe, a sophomore, currently ranks 4th in California in the 1600m and 3200m events. Her 3200m time of 10:14.60 is the third fastest time ever run by a Sac-Joaquin sec-tion girl.

COLLEGENathan Strum of UC Davis ran 4:01.39 to win the mile at the Sun Angel Classic in Tempe, AZ. Strum currently ranks 12th in the nation for collegiate runners.

MASTERSSacramento’s River City Rebels Running Club was the Masters Men’s Team Champion on the 2013 PAUSATF Road Grand Prix. Sacramento-area Masters runners, Jenny Hitchings and Iain Mickle, represented the region well at the Boston Marathon. Both won crys-tal bowl awards for their age-group performances. Hitchings was second place in the 50-55 age-group with an age-defying time of 2:58:38, and Mickle was third in the 55-60 age-group with a fine 2:38:38.

ULTRA/TRAILThe Way Too Cool 50K in March saw outstanding elite performances, as Chris Vargo and Magdalena Boulet both recorded the second fastest times ever run on the course in winning their respective races. Vargo and Boulet both received stiff challenges, as runner-ups, Alex Varner and Caitlin Smith, both recorded top-5 all-time performances on the course as well.

NATIONALThe 2014 USA Outdoor Track & Field Championships return to Sacramento this summer. The top track and field athletes from all across the United States, including Ashton Eaton, Galen Rupp, Allyson Felix, Bernard Lagat, Mary Cain, and Justin Gatlin, will converge on a newly renovated facility at Sacramento State to compete for national supremacy.

RUNNING SHORTS - Local News

Visit sacsports.com/usatrack for

more information about

tickets and volunteer opportunities.

AMERICAN RIVER PARKWAY UPDATE

INJURYPREVENTIONTIPSTim Tollefson, PT, MS, CSCS Coordinator of Mammoth Performance Lab

1. Join a training group or find a coach

2. Don’t change your foot strike pattern. Become more effi-cient in your natural stride• Avoid over striding• Keep torso upright or

slightly forward• Prevent cross body arm

swinging• Maintain a neutral head

position3. Regularly switch up your run-

ning surfaces. Dirt, asphalt, gravel, grass, treadmill

4. Perform hip stability and strengthening exercises 2-4 times per week; 2-4 sets of 15-20 reps• Single leg bridges• Lateral steps with ankle

band• BOSU Plank with elbow

to knee• Fire hydrants

5. Practice Active Isolated Stretching (AIS) and foam rolling daily • Target your hamstrings,

quads, gastrocnemius, soleus, hips, IT Band

3

SRA ELITE TEAM UPDATEThe 2014 racing season has gotten off to a hot start for the SRA Elite team. At January’s U.S. Half Marathon

Championship in Houston, Shadrack Biwott recorded a 1:01:56 for 7th place, qualifying him to represent the U.S. at

the World Half Marathon Championship in Denmark. SRA Elite teammates Daniel Tapia and Anthony Solis recorded

Olympic Trials qualifying marks in Houston, as well. On the Pacific Association Grand Prix Circuit, both the men’s and

women’s teams have been racing strong. The women have recorded first place team finishes at the Norcal John Frank

Memorial 10-Miler and SRA’s own Credit Union SACTOWN Ten-Mile Run. At Redding, the SRA women placed 4 run-

ners in the top 5, led by Jane Kibii’s first place finish. Jane also took first place at the Shamrock’n Half Marathon. The

men finished 2nd at Redding and first at SACTOWN. Shadrack Biwott and Kim Conley made it a sweep for SRA of

the individual titles at SACTOWN, with Biwott recording a time of 47:59 and Conley 54:44. Biwott ran SACTOWN just

8 days after finishing 39th at the World Half Marathon Championship in Copenhagen, Denmark where he ran a 1:02:27.

Conley’s 10-mile performance comes off a busy winter of racing indoor track on the East Coast. Conley’s 4:24 mile

at the New Balance Games in New York City was one of the fastest indoor miles ever run by an American woman.

HEALTHY EATING CORNERCourtesy of Whole Foods MarketWhole Foods Market is so committed to healthy eating that we’ve formed a team of special medical doctors, nutritionists, chefs and other experts to promote the health of our custom-ers and team members through healthy eating education.

Our Health Starts Here program has taken the guess work out of making healthy choices at the market. Health Starts Here is a mindful approach to healthy eating that’s rooted in simple ways to build better meals. But it’s much more than that: It’s also a practical in-store guide that you can use to choose the healthiest foods. Look for Health Starts Here-labeled foods in our salad and hot bars as well as prepared meals in the self- and full-serve cases. It’s our guarantee that you’re getting “fast” food you can feel great about.

Our Health Starts Here program is based off our 4 Pillars of Healthy Eating:

1. Focus on Whole Foods – We believe that food in its purest state –without artificial addi-tives, sweeteners, colorings, and preservatives- is the best tasting and most nutritious food available. In short, eat whole and unprocessed foods.

2. Eat Plant Strong- No matter what type of diet you follow- including those with dairy, meat or seafood- reconfigure your plate so the majority of each meal is created from an abun-dance of raw and cooked vegetables, fruits, legumes and beans, nuts, seeds and whole grains. The more plant-based and colorful foods you eat the more nutrients and fiber you’ll get. Phytonutrients and fiber are only found in plants are vital for health.

3. Choose Healthy Fats- Get healthy fats from whole plant sources, such as nuts, seeds and avocados. These foods are rich in micronutrients as well. Work to eliminate (or mini-mize) extracted oils and processed fats.

4. Consider Nutrient Density- Nutrients…. such as vitamins, minerals and phytonutrients, are essential for good health. Eat a rainbow of fruits and vegetables for their high amounts antioxidants along with a variety of whole grains, beans and other whole plants foods.

Vanilla Chia Pudding

Chia seeds are an excellent source of fiber, protein, antioxidants, and they are the richest known plant source of omega-3 fatty acids. They soak up about 9 times their weight in water, slowing digestion and help-ing suppress hunger.

2 tbsp chia seeds1/2 cup almond milk1 teaspoon of raw honey or maple syrup1/2 tsp vanilla extract1/4 tsp ground cinnamon

Add all ingredients in a bowl and stir well to incorpo-rate honey evenly. Set aside for 15 minutes for the chia seeds to soak up the moisture before serving. Stir again and keep in the fridge for 30 minutes before serving.

June 26, 20147:00 PM

Hornet Stadium

RUN! …Then stay, watch and cheer the

runners competing in the 2014 USA

Outdoor Track and Field Championships’

10,000m finals! Ticket is included in

your race entry.

For more information:sacsports.com/usatrack

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Jane

Kib

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Kim

Con

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Shad

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