Runner Fuel

Runner Fuel: Easy Energy Ball Recipe

If there is one thing runners like to talk about more than running, it’s eating. Many of us proudly tote, “I run to eat” with a broad and authentic smile. The reason we spend so much time talking about food is a no-brainer: it has a HUGE impact on performance. The right snack before a tough run can boost performance. The wrong one? Ug, well you hopefully you don’t know what I’m talking about but it can be brutal.
As runners, we tend to think of our bodies as machines, and for good reason because in essence, they are. The fuel you choose to put in it on a regular basis will have a pretty massive impact on your success as a happy and healthy runner. Largely, food will shape the way your body looks which as a vast impact on how fast and how far you can run. It also, quite literally, serves as fuel. The right choices, more often than not can make or break your runner success. Defining “the right choices” is a debatable topic, but most of us can agree this involves clean foods, minimally processed products, tons of veggies, complex carbs, lean protein and healthy fat. This Easy Energy Ball Recipe is good fit for everyday snacking because they follow those guidelines, are easy to make and the perfect grab-and-go snack for us busy runner folks.

Runner Fuel: Easy Energy Ball Recipe

•  1/2 cup Vanilla Protein Powder
•  1/4 cup Chia Seeds
•  1 cup Water
•  2 cups Raw Oats
•  2 T ground Flax
•  2 T Raw Cocoa Powder
•  1/2 cup Peanut Butter

Easy Energy Ball Directions

1. Add the first three ingredients together in a small bowl, stir together and let sit
for 15-30 min to let the chia seeds “gel.”
2. Add remaining ingredients (except the coconut flakes) to a large bowl and top
with chia mixture.
3. Mix together with a wooden spoon or your hands until well combined.
4. Roll into 1” balls using your hands, this gets a little messy, but it works. You may
need to wash your hands several times thought the process.
5. Add coconut flakes to a small dish and roll each ball around until well covered.
6. Lay out on parchment paper in rows and refrigerate until ready to eat.
7. After a few hours, you can take them out and put them in covered Tupperware to keep them from getting too dry.


Runner Fuel Energy Ball Nutrition (per ball): 66 calories, 3.5 g fat, .6g sugar, 1.5 g
fiber, 3.6 g protein.
3 of these is a pretty perfect, filling, yummy, mid-day snack.

Other Optional Energy Ball Ingredients:
Now if you’re looking to ramp up “energy” for a run and by that I mean calories, here are the best ways to do it. Not only will these add extra energy, there are additional flavor, texture, micro, macronutrient and potent phytochemical benefits to these extra mix-ins. And you get what you pay for here, yes, they will be more energy dense, but then by nature should also be more filling and give you more energy to burn as you run.

• Dried fruit such as apricots, cranberries, raisins, blueberries, gogi berries, dates, and figs.
• Chopped nuts such as almonds, walnuts, pistachios, and cashews.
• Seeds like pumpkin, sunflower, sesame, and maybe even poppy? With a little lemon?
• Honey or agave for added sweetness.
• Almond milk (instead of water) for added calcium.
• Finely ground espresso beans or high quality instant coffee for flavor.

Teresa Marie Howes

Health & Happiness Coach, BS, CPT

www.TeresaMarieWellness.com

www.eatdrinkandbeskinny.com

www.GalsWhoRun.com

p: (858) 775-9005

t: @SkinnyTinis

i: @EatDrinkandbeSkinny

About the Author: Teresa Marie Howes is a local San Diego health and fitness blogger, health coach, corporate wellness advocate, published author, and avid marathon runner. She has 14 full medals on the wall, including two unicorns from Boston and is the co-founder of Gals Who Run (www.galswhorun.com); a virtual community to help women across the globe run stronger.

Winner Winner Turkey Dinner

Doreen Karp and Tony Hueso

Our two bigger winners of the evening last night were Doreen and Tony.  Congrats on predicting your two mile run time.  Hope you both enjoy your Thanksgiving!

Happy Thanksgiving to all our SDTC family and friends!

Turkey Run

It's the 25th Annual San Diego Track Club Turkey Trot!!  Come and win a turkey!!  This is something you don't want to miss!  Be at Balboa Stadium at 6pm!  Hope to see you all out there!

Winners from 2014

Winners!!

SDTC hosted it's 61st annual awards dinner last night.  It was a great turn out with many of our runners looking their best.  

Our winners of the evening were:

Race Director of the Year: Nancy Morris – 
Nancy is a veteran of the San Diego Track Club. When she is race director nothing goes wrong! It is a simple as that. Her races are the best! Her latest race was the 2015 Ursula Rains Balboa Boogie 5K


Volunteer of the Year: Doreen Karp - 
There are many volunteers who all deserve awards. However, onevolunteer stands out from the others. Doreen Karp, a member of the SDTC Women’s Masters Team, has the energy, contagious enthusiasm, and sense of urgency that it takes to delegate and recruit an endless number of volunteers. For example, with the SDTC Masters Women’s Team directing the 2015 Ursula Rains Balboa Boogie, Doreen was in action from the start – finding the majority of the Course Marshal volunteers for the event. Emails from Doreen were received daily, with new volunteers, raffle awards, event ideas, etc. Doreen’s contributions are too numerous to compile into a short writeup. We all thank you Doreen for bringing new volunteers to the forefront, who may otherwise have not even considered volunteering for SDTC events.

Most Spirited: Martha & Don Walker - 
Despite running nearly every race, for years Martha Walker hasalso managed to volunteer. Don Walker does not do any races, yet he always manages to be there and help out.


Open's Woman Runner of the Year:  Kristi Gayagoy -
Active member of the Women's Open Team, has been tearing up the grass, dirt, pavement and track with her strength and speed. She qualified for Boston at her first marathon, Ocean 2 Beach, 2014 and has been continuing to show her speed since. This year she has set a personal record for the half marathon (1:26:34), the full (at Boston, 3:03:25) and a 1+ min PR at the Balboa 4 Miler! (25:17). Energetic, motivated and competitive runner at track practice. She looks like she’s giving a 110% during her runs.


Woman's Masters Runner of the Year:  Karen McClain Villedieu-
Karen didn't start running races until she was 55, but she quickly discovered she had an amazing talent and the drive to go with it! She represents the track club and the women's master's team in grand fashion by consistently placing and often winning her age group in local races. She ran a PR and placed first in her age group at the Mountains 2 Beach Marathon, and will soon start training for Boston 2016, where she will test out her skill against the international competition! Karen is a really upbeat and fun presence in the club, always encouraging other runners and amazing us with her "never quit" attitude. She will no doubt continue to shine and improve her already amazing performances.


Men's Open Runner of the Year:  Charlie Gamble - 
He's a very shy and quiet person but also a very nice and friendly guy. He is the fastest Men's Open runner that we have in the SDTC. When I go watch some of the local races, Charlie is usually the leader of the race or right up there with the leader pack. He represents SDTC but he's also a threat to other fast local runners when it comes to races. For that reasons and for the purpose of the Men's Open team, he deserves to win this award more than his teammates.


Men's Masters Runner of the Year:  Patrick McBride - 
He's been with the SDTC for a long long time. He's never ran fast enough to be in the Men's Open team but he is a very strong and fast runner who also loves to drink beer and wine. As the matter of fact, he runs faster and smarter as he gets older. He ran his fastest marathon ever (I believe but need to confirm his actual time) at the 2015 Boston Marathon. Of course, he's fast now in the Men's Masters team. He's a very motivated runner and he brings new bloods to the team. For that reasons, he deserves to win this award more than his teammates.

Pre- Workout/ Race Stretches

Before a workout or race,  a well conditioned/performance athlete would typically want to stick to 10-15 minutes of myofascial release, dynamic, and ballistic movements- avoiding static stretches will decrease the chance of injury.  If you’re experiencing tightness during a workout, stick to dynamic movements consisting of continuous movement holding each stretch for no more than 2 seconds at a time.

Dynamic- requires the use of continuous movement patterns that mimic the exercise or sport to be performed.  An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race.  Mobility drills should consist of working through the range of motion held for no more than 2 seconds at a time.

B- Skips

Lateral Skater Jumps

Walking Hamstring Stretch

Lunge and Reach

Single Leg Lunge Jump

Mollie Martin, CSCS

ACE-Certified Personal Trainer, Certified Health Coach, Certified Group Fitness Instructor

http://www.fitnessbymollie.com/

Woman's Open Team

Captain's ReCap:

At the last USATF Dirt Dog XC race, the Cuyamaca College 6K, Erica Schoeller ran a fantastic race, placing 9th in the open division in the most competitive field we've seen all season! She and Kristi Gayagoy are currently in 6th and 7th place, respectively, for the individual series. And your SDTC Women's Open Team is in 2nd place in the team series, 12 points behind PRT going into next weekends Championship meet where scoring in Doubled (ANYTHING CAN HAPPEN!!)! 

Planning a long run on Saturday morning? Why not route your run through Mission Bay at Tecolote Shores (by the Hilton), and come cheer the SDTC teams on? Or better yet, come help Coach Paul out as a volunteer (Paul Greer pauliegreer@gmail.com )! Men's race is this Saturday at 7:30am, Women's is at 8:30am. We LOVE seeing you guys out there!!

-SDTCWOT

Dirt Dog - 2015 Open and Masters Cross Country Championships

Santa Run!!

Ho Ho Ho

San Diego Track Club - Use code SDTC15 for 15% off San Diego's most festive run, the San Diego Santa Run! San Diego Santa Run shuts down  the heart of Pacific Beach for a 5k fun run and 1 mile run waves that include run with your dog, kids run, and a competitive wave.  Come out in your finest (or ugliest) holiday attire as you take part in this one-of-a-kind festival experience.  Then stick around to watch the annual Pacific Beach Holiday Parade!

Santa Run Information

Awards Dinner

 Come out and honor Coach Paul's 30 years of coaching San Diego Track Club!!

The San Diego Track Club, largest running club in San Diego is hosting its 61st Annual Awards dinner on Sunday, November 15^th at the Hall of Champions at 6:00pm.

The 2015 Dale Larabe Lifetime Service Running Award recipients are:

Ken Bernard and Lolitia Bache  

We hope you are able to make it and celebrate with San Diego Track Club.  Please feel free to bring friends and family.  

Sign up online - Click Here

*Due to Hall of Champions raising their fee by 300%, we will have to charge $10 for everyone to join in this event. 

Silver Strand Half and 5K Volunteers

Want to help volunteer for the Silver Stand Half Marathon??
Date: Sunday, November 15th

Position: 5K Registration

Time:5:30am-7:30am

Location: IB Pier; 10 Evergreen Ave, Imperial Beach, CA 91932

Spots Available: 4

**You will receive a Free Entry for the 5K. We will register you during your shift. Please do not sign-up ahead of time, as we cannot give refunds.

Sign Up Here

How to train for a 5K

How do you train and race for a 5k?  The first thing to do is to start running three (3) miles three (3) days per week taking a day off between each run. Then take two (2) days completely off and the other two days you will cross train. Cross train? Cross training is performing another kind of fitness workout such as cycling, swimming, elliptical trainer or strength training, to supplement running. Cross training will build strength and flexibility in muscles that running does not utilize.

Below is a beginning seven (7) week 5k training schedule:

Weeks 1 -3
Monday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Tuesday:  Run 3 miles + Yoga Stretching, Foam Rolling, Core Exercises
Wednesday: Cross Train = 30 minutes Swim, Bike, or Elliptical + Yoga Stretching, Foam Rolling, Core Exercises
Thursday: Run 3 miles + Yoga Stretching, Foam Rolling, Core Exercises
Friday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Saturday: 40 minute Run + Yoga Stretching, Foam Rolling, Core Exercises
Sunday: Cross Train = 30 minutes Swim, Bike, or Elliptical + Yoga Stretching, Foam Rolling, Core Exercises

Weeks 4-6
Monday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Tuesday:  Run 6 miles =
1 mile warmup easy run
4 miles of 1:00 minute quick/1 minute easy continuous for 4 miles
1 mile cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises
Wednesday: Cross Train = 30 minutes Swim, Bike, or Elliptical + Yoga Stretching, Foam Rolling, Core Exercises
Thursday: Run 5 miles =
1 mile warmup easy run
30 minute run = 5 minutes quick/5 minutes easy continuous for 30 minutes
1 mile cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises
Friday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Saturday: 50 minute or 60 minute Run + Yoga Stretching, Foam Rolling, Core Exercises
Sunday: Cross Train = 30 minutes Swim, Bike, or Elliptical + Yoga Stretching, Foam Rolling, Core Exercises

Week 7 – Race Week
Monday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Tuesday: 4 miles =
1 mile warmup easy run
2 miles = 1 minute quick/1 minute easy continuous for 2 miles
1 mile cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises
Wednesday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Thursday: 3 miles =
1 mile warmup easy run
10 minutes = 5 minutes quick/5 minutes easy continuous for 10 minutes
1 mile cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises
Friday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Saturday Pre Race Run: 15 minute Run=
5 minute warmup easy run
5 minutes quick
5 minute cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises

Sunday: RACE DAY!  (Yoga Stretching, Foam Rolling post-race)

You will notice that warmup and cool-down sessions, along with Yoga Stretching, Foam Rolling, and Core Exercises are included as part of every workout. This whole-body system is invaluable to avoiding injury and maintaining range of motion while building overall strength.
Core Exercises to check out!!
Yoga Stretches to check out!!:

Together, the program and its complimentary exercises will insure a fun, safe, and enjoyable training and racing experience.


According to Running USA, in 2014, the 5K maintained the #1 position of all race distances in the U.S. with 8.3 million finishers, or 44% of all finishers in U.S. road races.  It is a wonderful distance for beginners and experienced athletes alike.
New runners looking for their first race experience will find the 5k appealing as the distance is only 3.1 miles.  Achieving this goal will give the athlete a sense of accomplishment with little or no need for a lengthy recovery. Additionally, beginning runners will benefit by getting used to the training for the 5k before attacking the 10k, half marathon and the marathon.

Many first-time runners will plan their first running/racing experience for the marathon as the iconic 26.2 miler holds a special place in the minds of many.  Though a worthy goal, taking on the marathon as a first-time race is not wise.  The body and mind are not prepared for 26.2 miles, and therefore the marathon distance should only be attempted once the athlete has successfully trained and raced for the 5k, 10k and half marathon. The muscles and tendons take months to adjust to the new stresses of endurance training and racing 26.2 miles before your body is ready is a recipe for disappointment and injury. Best of luck!

Coach Toya Reavis
Assistant XC & Track Coach, University of San Diego
http://treavisfitness.com/

History of SDTC

San Diego Track Club, which was founded in 1953 by a dozen San Diego State University track & field juniors and seniors in search of more inclusive, post-graduation competitions that didn’t require long drives to Los Angeles. Called the “San Diego Track and Field Association” to distinguish it from the then Del Mar Track Club, the group selected blue and white uniforms because no other school or military teams claimed them and the Conquistador won more votes than a friar, sailboat and other runners up.

In 1954 founding member Bill Gookin invited an LA distance-running rival and his friends to come to Balboa Park for an “L.A. style” race that included flat pavement and hilly cross-country miles. It had a unique distance – 8 miles, which was the average between the popular 10k distance that Bill tended to win and 10-milers that his rival usually won. Thus the longest running road race on the West Coast, the Balboa Park 8 Miler, began with 56 runners.

Within a few years, the San Diego Track Club, as it would eventually be known, held a race every month and at almost every distance. Some were more competitive than others, and one free trail series in the late 1980s and 1990s known as the Nightmare Races featured “off-road encounters with San Diego’s best running terrain.” The Your Worst Nightmare 10k, for instance, ran up and down ruggedly steep, preferably muddy trails on Palomar Mountain, Black Mountain and Mission Trails – and all exceeded the 10k distance, sometimes by many miles.

A Field of Firsts

It may be difficult to comprehend if you grew up after 1972’s Title IX that mandated educational equity for women, including sports, but in the 1950s and 1960s, the USATF prohibited women from distance running or running in races with men for fear their “fragile” bodies would give out. However, when Donna Gookin (Bill’s wife) joined the club and brought in other female recreational runners, they all were welcomed to join in races and at longer distances than allowed at the time. This also helped to set the SDTC apart from other track clubs.

In 1962, marathoners had very few options nationally and no 26-milers locally so the club, led by Bill Gookin, created the Mission Bay Marathon that included two long laps that began and ended at SeaWorld. To get around regulations prohibiting women from running with men, the club created a separate Women’s Southern California Marathon that just happened to take place on the same course, same day and same time as the Mission Bay race. That first year, about a dozen women ran the course. Four years later, another San Diegan woman, Roberta “Bobbi” Gibbs, would make headlines as the first unsanctioned female to finish the then all-male Boston Marathon.

As a frontrunner in racing, the SDTC is believed to be the first in the nation to provide jackets and T-shirts as premiums for race finishers – when entry fees were $5. But the track club is perhaps best known for sponsoring the nation’s first triathlon.

Conceived by Jack Johnstone and Don Shanahan and built on the biathlon, the Fiesta Island competition at 5:45 p.m. on Wednesday, September 25, 1974 was billed simply as “Run, Cycle, Swim: Triathlon Set for 25^th” in the SDTC Calendar. It included a total of 6 miles of running, 5 miles of bicycling riding and 500 yards of swimming. Though it isn’t documented, Johnstone believes the entry fee was $1 and people were reminded to bring their own bikes, which turned out to be mostly beach cruisers and three-speeds. Forty-six people, including a large contingency from the SDTC, took part in that historic race. The organizers used car headlights to help guide those who finished after the sun went down.

Birth of Rockin’ ‘n’ Runnin’

Throughout the 1980s and 1990s the SDTC remained a preeminent track club in southern California, with members frequently winning overall and age group awards at all distances—across the county, state and even the country. It’s also remained true to its track and field roots with events like the annual Chuck McMahon Track & Field Masters Meet, which draws former Olympians and nationally ranked masters athletes, and the more recent Summer Nights all-comers track series.

The club’s growing influence in marathons gained momentum in 1998 when it formed a training group to help runners prepare for the inaugural Rock ‘n’ Roll Marathon, a race that itself changed the shape of long distance running by promising musical entertainment all along the course and encouraging people to run for charity. It remains a favorite for Team in Training runners across the country who have raised millions of dollars for cancer research since the race’s inception.

That first year’s Rockin’ ‘n’ Runnin’ program sold out almost immediately, with 300 people training every Saturday from January to June for the big race. At its peak in 2009, 713 runners registered for the program. To date, 9,000 runners have been a part of the Rockin’ ‘n’ Runnin’ community during the past 17 years, including a rare few who have done all 16 previous Rock ‘n’ Roll Marathons. Select alumni are invited to serve as YeHas (short for the “yellow hats” the early run leaders all wore). The popularity of RnR produced two other, shorter programs: the summer Half Mad Training Program from June through August and Whatever Training program from September to mid-December. Both of those programs were the brainchild of the track club’s Stephen Burch.

The RnR program then and now is coached by Paul Greer, who will celebrate 30 years as the SDTC Metro coach in this year, 2015.  In addition to customized training schedules, runners receive course support during increasingly longer runs on routes all over San Diego. Guest speakers include professionals and Olympians and American record-holders who share tips and their experiences.

In the early 2000s, to better accommodate runners north of the 56 freeway, a North County RnR group was started by Joe Crosswhite. Other North County coaches throughout the years have included Marc Davis, David Kloz and the current coach, Ken Myers.

“People come to prepare for a marathon, but they leave the program with something far more valuable: lasting, often lifetime friendships,” Coach Paul Greer said. “The best compliment I ever received was from a man who did our program for several years. I ran into him later and he told me that even though he wasn’t running marathons anymore, he would always be grateful for what the program did for him because some of the people he met became his best friends.”