Thursday, April 27, 2017

Tina Breen Win’s USATF San Diego's Volunteer of the Year


Tina Breen Win’s USATF San Diego's Volunteer of the Year


I've been training with the SDTC Rockin’ ‘n’ Runnin’ program this year.  Upon joining I was asked by Coach Paul to be the Safety Pacers aka "Yee Haw" Coordinator. Why not? Sounds like fun!

I'm also the volunteer Membership Chair for USATF San Diego and sit on their Board. I was recently awarded Volunteer of the Year for USATF San Diego at the USATF Annual Meeting in Orlando Florida and at the USATF SD Association Banquet. Being retired I'm always glad to lend a hand. I've been involved with SDTC for only a year now and have enjoyed my experience, being appreciated for helping out always feels good. As Coach Paul says, "Let’s make a difference!

As for racing this year I participated in the Cardiff Kook 10k February 5 with the RnR program and as part of USATF SD Long Distance Running series. I was 3rd in my age group 61-65 with a 52:35, the up-hill back certainly smacked me in the face. Then I ran at the City Heights 5k Cross Country course February 25th, 28:00 in change and 1st in the 50+ AG.

And then of course the San Diego Half Marathon 5k. Probably one of the most fun 5k's you can do.  It's like riding a roller coaster and when you finish you are just pumped because it was so fun. I placed 1st in the 60-64 AG with a 23:11 and 3rd Female Masters OA. My hubby was teasing me and said that’s because nobody showed up. He certainly keeps my ego at bay.

Other than that I'm getting ready to run with my SDTC Women’s Masters Team at the Carlsbad 5000. I have a blast at that one too and our Women's Masters 60+ Team is full of some really fast ladies who put me to the test. But no worries to get beat by them it’s all good. My respect for them means more to me and I just have fun just trying to hang  

What’s the rest of my season look like? Well I'm never one to reveal what’s up next. I enjoy the process of training and the racing is just a test if I've been putting in the training. I look forward to continue wearing my San Diego Track Club colors this year and doing my best to always Represent.

Yours, Tina Breen 

Wednesday, April 26, 2017

Men’s Masters 60+ Takes 2nd at USATF XC Nationals


Men’s Masters 60+ Braves Oregon Snow,
Takes 2nd at USATF XC Nationals
By: Greg Wagner
Our SDTC Men's Masters 60+ traveled to Bend, OR for the USATF Cross Country Championship race. The race was an 8K (four laps) held at the Riverbend Golf Course on Saturday, February 4, 2017.

The race turned out to be a race of attrition, both before the race and on the course. We started with (7) runners and with a maximum of (5) runners per team (3 score), we had a SDTC "A" team and "B" team. Unfortunately, two weeks before the leaving, Gary Blume pulled a hamstring muscle and was unable to make the trip. Three days before, Jack Nash came down with the flu. Finally, on the way to Bend, Hugh Molesworth's flight was cancelled due to snow and he never made it to Bend.

So our intrepid travelers, now down to (5), began to arrive in Oregon. Greg Wilson and Greg Wagner arrived Thursday evening just as the snowstorm hit the area. After 40 minutes of trying to find a ride, they discovered a taxi driver willing to drive through the snow 18 miles to town. Incidentally, he turned out to have an encyclopedic knowledge of all things NFL and gave a player by player preview of the Super Bowl.

The next morning the Gregs found their way through 20" of snow and a balmy 17 degrees to the course for a preview run. There were crews with snow blowers and shovels trying to clear the course. We ran the course on about 6" of frozen, slippery snow and then retreated over the bridge crossing the Deschutes River to the Riverhouse Hotel and warmth. After his brain thawed, Greg Wilson decided that his hometown in Maui was warmer, has less snow, and was at a much lower altitude (Bend is about 3700' elevation and Hana about 78'). No more winter races for him!

Thankfully, it started warming up hour by hour so that by race day it was in the mid 40s. That meant the snow was rapidly melting and the course, while winding through a tunnel of two feet deep snow, became a grassy water slide generously interspersed with deep mud baths.

In any event, our remaining five runners bravely faced our 10:45 am start. We lined up in our assigned chute 21 at the farthest left side so that we could enjoy running through the water pond on that side of the field. Those of you who have run the course before know that there is a wide flat start across a grass field that stretches at least 10 or 12 meters before you head straight up a long hill.

From there the course gets steeper, both up and down. It is all hills. But at least it's at altitude so your lungs hurt worse than your legs. And just for the entertainment of the course marshals, there is a very large tree right in the middle of the first steep downhill. Seriously.  So you either head left into 6" of shoe sucking mud or you head right to go over ruts and rocks.

To add to your sense of adventure on the steepest uphill, there are large boulders in between flowing mud that you get to navigate. You can go over or around the boulders while the spectators laugh hysterically. The comedians who designed this course thoughtfully painted the boulders with bright orange spray paint so that when you fall on them you're sure it was the rocks and not the mud that got you.

Then you repeat that for 4 laps. There were plenty of slips and falls during the race. Not wanting to be left out of the fun, our team captain and fearless leader, Paul Baumhoefner, decided to spike himself in the calf while trying not to fall down a slippery slope. That also gave him the perfect strategic excuse to slow down. In another masterful execution of strategy, two Cal Coast runners, who were holding a lead over Greg Wagner for nearly 3 laps, decided to launch themselves headfirst into a well-executed mudslide and slammed into the snow bank. As they continued to roll, one could be heard to yell: "I knew we should have worn spikes!" Meanwhile, Greg astutely recognized that this might be an opportunity to pass the arch-rival Cal Coast runners.

At the end of the slowest (and most exciting) XC race any of us have run, we finished in second place with 11 points to Genesee Valley Harriers who had 10 points and were 12 seconds ahead of us. Sheldon Subbith finished 2nd, Greg Wilson 3rd, and Greg Wagner was 6th. Paul Baumhoefner and Robb Latimer rounded out our SDTC Second Place National Championship Team. We were happy to beat our rivals from Cal Coast who finished in third with 24 points and multiple cuts and bruises.

Post-race, several of us took advantage of the free beer at Deschutes Brewery and the gathering at the first class FootZone running store. Robb and Grace Latimer spent the afternoon snowshoeing. We all met later that evening in the town of Bend which, by the way, is full of great people, great hospitality, and great fun. However, nothing could match Paul's post race recovery celebration as we learned he had spent the afternoon in the hotel jacuzzi with the UCLA women's team. Despite his generous offer, they apparently don't need another coach!

Bend was a great experience and we'll certainly miss running there when the race moves to Florida next year!

Tuesday, March 21, 2017

Meriah Earle Takes 3rd at Cardiff Kook 10k


New Women’s Open Team Captain Meriah Earle Takes 3rd Place Elite at Cardiff Kook 10k
By: Meriah Earle



I (Meriah Earle) ran cross-country for the first time in 7th grade, because they needed more girls on the team. Back then, my goal was simple: don't sit down during the work-outs. The idea of running three miles without stopping seemed ludicrous! In high school, I got really into to track, although that was a progression as well.

In my first meet, as a high school sophomore, I competed in the 4x100m, 200m, high jump, and discus. Eventually I became a decent 400m runner and began to entertain the idea of running the 800m. This became my preferred collegiate distance. I ran for SDSU from 1996-2001 first as a walk on and later on scholarship, specializing in the middle distances. My best 800m at SDSU was 2:10 and, back then, that put me 6th on their all-time-record list. 

I really didn't run much after college, until about 2 years ago, when I got the marathon itch. I trained for the San Diego Rock 'n Roll, thinking it would be a one-time deal. Racing had the opposite effect, it renewed my desire to train, become better and compete, if only against myself. I began searching online for local groups, hoping to find a track workout for faster interval training. That's how I came across the SDTC.

I found they had a group that met in San Marcos, right next to my home in Escondido. This was perfect! They were instantly welcoming, supporting all the runners on the lake that day whether they were with their group or not. I have hardly missed a Tuesday night workout since. In fact, when I do miss, I find myself constantly looking at the clock thinking about which of their 1200m repeats they night be on at that moment. Runners are my people :) 


Last summer, I met Lisa Ryan and joined the WOT, where I have been further blessed to get to know a small, but mighty group of amazing women! Lisa Ryan, Stefanie Flynn, Kelly Szklany, Victoria Barana, Erica Schoeller, and our newest addition Meghan Nicola have reminded me how special it is to have friends to share in the anxiety, pain, and ultimately joy of racing together!

I have to say one of my favorite parts of the Kook run was after the turn-around when the race loops back on itself, hearing "Go Track Club!" from the multitude of SDTC members also running in the 10K. It was a huge moral boost coming back up the hills on the last half of the course! I have to share the credit of my 10K PR that day to the support of my fellow teammates and the SDTC community. Their encouragement is unmatched! I'm so grateful to have found the SDTC and the WOT. I hope to be part of the San Diego running community for many decades to come!

Monday, March 20, 2017

Fitness Tip: Long Run Nutrition


Toya's Tips!

NUTRITION ON THE LONG RUN

The following are guidelines on taking nutrition on your long runs.  As you will see below I prefer the method of using gels pre-mixed in water. This is prepared prior to leaving the house so all you have to do sip at specified times during the run. This is what most elite athletes do. You will need to wear a belt that holds at least 2-3 small bottles. Most of you are used to using what's on the course. Ideally it would be nice if you could get used to not stopping at all and use your own nutrition products and water. 

Runs less than 10 miles may not require nutritional run products (gels) other than water and an electrolyte drink (Vitalyte), especially when you have eaten breakfast.  Drink only a small amount, 4-6 oz. is adequate for most runners. This will help you avoid any “sloshing” in your stomach.

Runs of 10-14 miles You must eat breakfast 60-90 minutes before the run. Runs of 10-14 miles will require some nutritional run products (gels mixed with water) in addition to water. If you notice you are running out of steam the last few miles on a 10-14 mile run, bring some nutrition (gels mixed with water) with you to fuel the next run of this distance.

Purchase a water bottle made for holding run nutrition to carry with you. Empty the packets of gels into each bottle prior to leaving the house, and then just take a small mouthful at any one time. By using the bottle, you can take a smaller amount of the gels easily and you don't have to fool with trying to open the package on a run. Additionally, you are hydrating and refueling at the same time

Runs over 14 miles will definitely require some run nutrition in addition to water, so plan to bring something with you. Remember, you must eat breakfast 60-90 minutes before the run.

 TAKING RUN NUTRITION PRODUCTS

Start taking your nutritional product at about the 6 mile mark into a long run or at about the 1 hour mark into your run. Once you start taking your nutrition product, you need to continue taking it throughout your run at specified intervals until you finish the run.

You can choose to go by time and take it every 20 to 30 minutes, or go by mileage, approximately every 2 to 4 miles. Remember that your goal or purpose in taking the supplement is to keep your blood sugar levels relatively stable, and not to provide a "meal". Therefore, you only need to take a small amount of supplement at any one time. Try taking only 1/3 or 1/2 of a gel packet. Remember; mix your gels with water prior to leaving the house.

Taking a small amount at first will allow you to test your digestive system and your nutritional demands. You can always take more of a product if you feel you are running out of fuel, but if you take too much you may suffer the rest of the run. Once you know your GI tract is ok with a particular product you can experiment with taking more of it during the run.

On even the longest training run of 20 to 24 miles, or in your marathon, most runners can get by on 3 to 5 packets of a nutritional product.

Always wash your run nutrition down with WATER, not sports drink (Gatorade). Mixing a nutritional run product and sports drink can be too much sugar in your gut and may contribute to GI distress. Some runners avoid drinking any sports drink altogether on a long run when they are using run nutrition and they will just drink water to avoid GI upset.
For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com My Website: http://treavisfitness.com/

Thursday, March 16, 2017

Fitness Tip: Foam Roll & Inchworm


Toya's Tips!
FOAM ROLLING THE SHIN AREA
(To avoid getting shin splints and relieve tightness in the front of your leg)

  • Kneel and place the roller under both shins while supporting your upper body with your hands.
  • Roll down to your ankles and back to the knees. Be careful not to roll over the knee  joint.
  • Remember to roll down the ankle to get the entire shin.
  • The shins are often a neglected area—athletes often focus on the back of the leg.


INCHWORM (Release for Glutes, hamstrings and Calves)
  • Stand with your legs straight, feet hip-width apart (A).
  • Bend at the waist and place your hands on the floor (B).
  • Keeping your legs straight, walk your hands forward while keeping your abs and lower back braced. Then take tiny steps to walk your feet back to your hands
  • Do ten repetitions


For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com My Website: http://treavisfitness.com/

Monday, March 13, 2017

Tempo Run Heart Rate Zones



Tempo Run Workouts: Target Heart Rate Zones



Tempo Runs are excellent for developing stamina, confidence and sense of pace. What's the physiological "secret" behind this type of training? It raises your lactate threshold velocity, the running speed above which fatigue sets in quickly. As your lactate threshold threshold velocity increases you'll run at faster speeds without getting tired.

 

Tempo runs are an excellent "bridge" to racing; they require you to run hard for relatively long periods. You will be expected to know your lactate threshold heart rate pace so you will be asked to measure your intensity by taking your pulse during these workouts. You will be instructed throughout each workout to take your pulse for 6 seconds and multiply that number by 10.

To determine your lactate threshold heart rate pace, Coach Paul asks that you visit the Rockin' 'n' Runnin' Training Program website and under the link Calculators, press the Heart Rate Training Zones link. Once you arrive at that link simply type in your resting heart rate and age. Scroll down to Threshold Pace (min) and Threshold Pace (max) and the heart rates that you need to aim between will be available for viewing.


 


Friday, March 10, 2017

Fitness Tip: Dynamic Stretching

Toya's Tips!
DYNAMIC STRETCHING


DYNAMIC WARM-UP DRILLS
Are you sitting at a computer all day? Are you driving to and from work and workouts? That is a lot of sitting in the day. As a result we need to get the body back to neutral posture before exercising (Opening the hips)!

A dynamic warm-up is a series of walking lunges followed by a series of leg swings prior to any exercise. A lunge, although inherently a strength exercise, is a terrific stimulus to activate all the muscle of the leg prior to working out.

A lunge and leg swing  routine is a great way to engage the quads, hamstrings, adductors, glutes, hip flexors, and calves facilitating proper mechanics and preventing injury. The routine also warms the muscles and raises your heart rate so you are mentally ready to run!

For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com  Website: http://treavisfitness.com/

Monday, March 6, 2017

How To Be A Running Goal-Digger


How To Be A Running Goal-Digger
By: Kimberly Underwood

So you’ve been running for a while, and loving it. But maybe you’re not seeing the improvement you’ve hoped for as you’ve been running. Maybe you’ve been stuck at the same level for a while- and you have been wanting to go to another level. Well- there’s hope! That’s probably the most exciting thing about running- anyone can improve. If my husband can go from running a 4:10 first marathon to a 2:23 marathon- then you hitting that 5k goal doesn’t sound so wild. You just have to set some goals and put yourself in the position to start hitting them. 

Here’s how to get from Point A to Point B (literally & figuratively):

1. Spend some time evaluating where you are now- and where you would like to be. Sometimes it helps to talk to a friend/mentor- they can see you and your fitness better than you can at times and they can push you further than you thought possible.
2. Set tangible goals. You know those goals that are so lofty and vague that there is no tangible way to measure the results (i.e. I would like to be as fast as Meb). Yah- let’s not do that. The best way to be successful in accomplishing goals is actually setting ones that you can measure success and that are within reach (i.e. I would like to run a 3:14 marathon).
3. Figure out how to get from Point A to Point B. What good are goals if you don’t have an action plan to get you there. Get with a coach/mentor and have them help you figure out what you need to be doing to push past any plateaus and start making new gains- in distance or speed.
4. Commit to a schedule. It’s not enough to have good intentions and a lot of positive thinking. If it was, I would just be sitting on the couch eating Krispy Kremes dreaming myself thin and a gold medal Olympian marathoner. At some point, you have to buy in to the goal and really commit to getting there. How are you going to make this plan a reality? What are you willing to do/give up/facilitate in order for this to happen.

5. Get outside your comfort zone. You won’t be hitting new and crazy goals by doing exactly what you have been doing for years. Mix it up, baby.
6. Get mentored. Don’t be afraid to make yourself accountable to someone. All the elites have coaches and mentors- and they have the discipline of a Tibetan monk- so what makes you think you will be successful in reaching your goal if you are out there going rogue.
7. Set a deadline. When is this goal going to happen? By putting a deadline on it, you create the urgency and the need to be accountable and faithful to the process to make this goal a reality.
8. Trust the process. There will be amazing days- where you are on top of the world (Is it possible that I may accidentally in my goal marathon qualify for the Olympic Trials?) and days when you think that your speed workout resembles power-walking at a retirement home. Don’t give up on your goals and things you have committed to because of some bad days. Regroup and stay positive. Everyone has off days.
9. Write this goal everywhere. Or tattoo it on your body (just kidding). But seriously- see the goal. Have it be something you wake up to and go to bed to. It needs to be so ingrained in your consciousness. Tell people about it- let them be on your team supporting you to reach this goal.


I have been setting goals in my running and it has paid off in huge ways. I have enjoyed my running more and have been able to see myself hitting big goals that I wasn’t sure were possible. I have some new big goals - and I can’t wait to make them a reality. Hope you set some crazy goals for the year and commit in the day to day to making them happen! 

To read more articles by Kim, check our her blog: http://www.trackclubbabe.com/