tag:blogger.com,1999:blog-59576491177828189092024-03-05T08:44:45.881-08:00SDTC BlogUnknownnoreply@blogger.comBlogger71125tag:blogger.com,1999:blog-5957649117782818909.post-59872342738862878642018-02-03T20:27:00.001-08:002018-02-03T20:46:21.590-08:00We've Moved! <h2 style="text-align: center;">
We've Moved! </h2>
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<span style="font-size: large;"><span style="color: red;">Visit the SDTC blog at it's new home: </span></span></div>
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<span style="font-size: large;"><a href="https://sandiegotrackclub.org/blog/">https://sandiegotrackclub.org/blog/</a></span></div>
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<br />Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0tag:blogger.com,1999:blog-5957649117782818909.post-5900336030693314692017-10-02T22:35:00.006-07:002017-10-02T22:35:59.745-07:00Revel Mt. Charleston Marathon Race Review<style>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 18.0pt;">Revel Mt. Charleston Marathon Race
Review</span></b></div>
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<b style="mso-bidi-font-weight: normal;">By: Leslie Sanchez</b></div>
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If you are a BQ hopeful, the <b style="mso-bidi-font-weight: normal;">Revel Mt. Charleston Marathon</b> may be the race for you. </div>
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I had Boston Qualified at the <b style="mso-bidi-font-weight: normal;">California International Marathon</b> in December, with a little over a
2 minute margin of my qualifying time. Running the Boston Marathon is a
bucket list goal for me and I wanted to run a follow-up race that would give me
a large enough margin to guarantee registration. The <b style="mso-bidi-font-weight: normal;">Revel Mt. Charleston Marathon</b> in Las Vegas was it. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisgCvuHgjkuFifZV36JE-tIoPIeVnzTD7GM3ny7BlzR_npf4JUn_3w4R6_H_qBTQe8-bpaxWOX7j0BljzOjp11RwAei7Vz1wvYVTji_OEEyYJo9M2o6BuRTF-ALHM0X_C91qPtFYODIOw/s1600/18156874_766574523510765_4524713738884536709_n.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisgCvuHgjkuFifZV36JE-tIoPIeVnzTD7GM3ny7BlzR_npf4JUn_3w4R6_H_qBTQe8-bpaxWOX7j0BljzOjp11RwAei7Vz1wvYVTji_OEEyYJo9M2o6BuRTF-ALHM0X_C91qPtFYODIOw/s320/18156874_766574523510765_4524713738884536709_n.jpeg" width="320" /></a></div>
Revel put on a very well organized, small field size race. Communication
from race organizers was great; packet pick up was super easy; executive
shuttle buses transported the runners to the start line; and there were more
than enough port-a-potties at the start line area to keep lines shorter.<br />
<br />
The course begins at just over 7500 ft above sea level on <b style="mso-bidi-font-weight: normal;">Mt. Charleston</b>, which was still snowcapped during our race. Temps
were in the 30s at the start line. I ran in a tank top and shorts knowing it
would warm up as I ran down the mountain. The Mylar blanket and gloves included
in our swag bag from the expo came in handy while I waited in the start area. I
kept the gloves on until about Mile 10.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3KF5Maf1zcWeSBgjIaVk3TAY6UEYDFYXNDJ_C1XOHlJUwfuT2zAXOKOSBWDFs2FBxOGWAMU-XEb8zH2xVGp9rdpUwFaTn_m4WwTyk5BzYwTg05ZwJn_R4AjVq_U947x2DCwG5u9WjKxk/s1600/revel+mt+charleston.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3KF5Maf1zcWeSBgjIaVk3TAY6UEYDFYXNDJ_C1XOHlJUwfuT2zAXOKOSBWDFs2FBxOGWAMU-XEb8zH2xVGp9rdpUwFaTn_m4WwTyk5BzYwTg05ZwJn_R4AjVq_U947x2DCwG5u9WjKxk/s320/revel+mt+charleston.jpeg" width="240" /></a></div>
Despite the annoying headwinds and crosswinds throughout, it was a fast downhill
course, particularly during the first 21-22 miles. The last 4-5 miles included
some rolling hills, which felt really challenging after running downhill for so
long. It got very bright and sunny as the morning progressed, but it
wasn't anything a hat and a good pair of sunglasses couldn't take care of. <br />
<br />
If you’re okay with minimal crowd support to keep you motivated during long
distance races, this race IS for you. Roads up Mt. Charleston are closed
off to thru traffic, so aside from the water stations located approximately
every two miles, THERE IS NO CROWD SUPPORT DURING THE FIRST 21-22 MILES.<br />
<br />
If you can fit in long run training on downhill terrain, this race IS for you.
The net elevation drop is 5,126 ft over the marathon course. Your
quads may be screaming at you well before you cross the finish line if they're
not adequately conditioned for this course, as it did for many who ended up
walking. In addition to doing eccentric load exercises to strengthen
quadriceps, my training group and I did several downhill long runs starting at
the top of Mt. Palomar, ending down in the Lake Henshaw area, to prepare for
this race. The group I trained with consisted of veteran marathoners who had
either Boston Qualified in the past or were really close to their BQ time in a
previous marathon. Six out of seven of these SDTC runners that trained for
Mt. Charleston together BQ’d.</div>
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Lastly, <b style="mso-bidi-font-weight: normal;">Revel Mt.
Charleston</b> IS also for you if you can live with the criticism from other
SDTC runners about achieving a Boston Qualifier on this course. I was
shocked at the negative comments I had read on public forums from fellow SDTC
runners delegitimizing the accomplishment of those who BQ'd in Mt. Charleston.
This is a USATF certified Boston-qualifying marathon course. Where
is the spirit of camaraderie that is supposed to be reflected in the slogan
"Boston Strong"? Any runner who disses (disrespects) the
efforts of their fellow runners should be ashamed of themselves.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgUDiR0JDQs7HfJKcX6sY2nVwUz68Hu-y2lmmIHXJHjQgiew3q_X1j-aMSaj74x4dYr3CuFLLF-VPnj-URKnMxjKoreAN2uuqaX1wViTJYpVnPP3AhezOlBJofpkWpQSWDkBfWQYgouH0/s1600/18157733_766574550177429_19801426511781105_n.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgUDiR0JDQs7HfJKcX6sY2nVwUz68Hu-y2lmmIHXJHjQgiew3q_X1j-aMSaj74x4dYr3CuFLLF-VPnj-URKnMxjKoreAN2uuqaX1wViTJYpVnPP3AhezOlBJofpkWpQSWDkBfWQYgouH0/s320/18157733_766574550177429_19801426511781105_n.jpeg" width="320" /></a></div>
I hope to be running long distance races for many more years
to come. I hope I can continue to get faster and improve running
efficiency. But I know that a healthy diet and active lifestyle today
will not necessarily guarantee my good health or ability to run well <span class="aqj">tomorrow</span>. Running the <b style="mso-bidi-font-weight: normal;">Boston Marathon</b> is a bucket list goal that I really wanted to
accomplish in this lifetime. The <b style="mso-bidi-font-weight: normal;">Revel Mt. Charleston Marathon</b> was the golden ticket race
that will allow me to register and crush that goal sooner rather than
later.</div>
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<br /></div>
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If qualifying for the <b style="mso-bidi-font-weight: normal;">Boston
Marathon </b>is a bucket list goal for you, then it is best to carefully
consider your qualifier race, the time commitment and practicality of training
for that race, as well as your fitness level/health and ability to sustain such
training.</div>
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<br /></div>
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Personally, I enjoyed the <b style="mso-bidi-font-weight: normal;">Revel Mt. Charleston Marathon</b> experience (and celebrating in Vegas
afterward). Would I do this race again? Absolutely.</div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-19519251568809796892017-07-27T12:42:00.000-07:002017-07-27T12:42:21.134-07:00Twenty Years and Making a Difference<style>
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<div align="center" class="MsoNoSpacing" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">Twenty Years
and Making a Difference</span></b></div>
<div align="center" class="MsoNoSpacing" style="text-align: center;">
By: Bill Aaron</div>
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<b style="mso-bidi-font-weight: normal;">Twenty years.</b><br />
</div>
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Who knew way back in 1998 that we would be celebrating
twenty <b style="mso-bidi-font-weight: normal;">Rockin’ ‘n’ Runnin’ Training </b><br />
<b style="mso-bidi-font-weight: normal;">Programs</b>.</div>
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<br />
That’s twenty 10K’s, twenty, 2-hour pace runs, twenty train
runs.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNvGTJOhQh4Qhe73H27NiCFxNVwvN2pD5hVjmZ_dAwAAiXO-cgKtqGHKVm6dBVAvjPtOzkQ4-8C2carWn958KiKSsMn9QWFcs4PD-UTDyNAkhWj1UAWHSKZ-HvDhrlXQDR9dJ36zjsqEo/s1600/18839298_10212983201595383_2409804855113456707_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNvGTJOhQh4Qhe73H27NiCFxNVwvN2pD5hVjmZ_dAwAAiXO-cgKtqGHKVm6dBVAvjPtOzkQ4-8C2carWn958KiKSsMn9QWFcs4PD-UTDyNAkhWj1UAWHSKZ-HvDhrlXQDR9dJ36zjsqEo/s320/18839298_10212983201595383_2409804855113456707_n.jpg" width="320" /></a></div>
</div>
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More than 9,000 runners have come through the gates of
Balboa Stadium and onto the streets of San Diego to run what was then a very
novel idea, running a marathon with bands on the course.</div>
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<br />
In those early years, there was just a San Diego race and it
was a marathon distance.<span style="mso-spacerun: yes;"> </span>The event has
now of course morphed into a both a marathon and a half marathon, sports an
open stream of different music on the course and there are musically races all
over the world.</div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggmt92xmEMm0GDdh_3ewGSD0eBDMX16Nzq9x_wVCBrjnKrB6SL2f2PX3iwo9fBoumO76QAObtAOtioMcOoW8vVp6H28rgYrfmFbExReJRAxs4GI86VqoqKFI_UZ8aJuqhqBtJ_Vcpz8eA/s1600/18882047_10212983205915491_1584054182918398867_n-002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="660" data-original-width="834" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggmt92xmEMm0GDdh_3ewGSD0eBDMX16Nzq9x_wVCBrjnKrB6SL2f2PX3iwo9fBoumO76QAObtAOtioMcOoW8vVp6H28rgYrfmFbExReJRAxs4GI86VqoqKFI_UZ8aJuqhqBtJ_Vcpz8eA/s320/18882047_10212983205915491_1584054182918398867_n-002.jpg" width="320" /></a></b></div>
<br />
<b style="mso-bidi-font-weight: normal;">Making a Difference.</b></div>
<div class="MsoNormal">
<br />
Phrase, Philosophy, Mission Statement.<span style="mso-spacerun: yes;"> </span>Every year <b style="mso-bidi-font-weight: normal;">Rockin’ ‘n’ Runnin’</b> strives to meet that standard of making a
difference, and this year we adopted it as our 20th Anniversary Year
slogan.<span style="mso-spacerun: yes;"> </span></div>
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<br />
This year’s training program started like all the others, on
the first Saturday of the month of January at Balboa Stadium under clear blue
skies, <b style="mso-bidi-font-weight: normal;">Coach Paul</b> entertained us
with his relatively short orientation and we set out on our first of many
Saturday long runs.<span style="mso-spacerun: yes;"> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMBCgfWGLxtvLPeV5acLEQv899oDnuBF_2l6O26aSDqfvoh_tRGHlmxb_CXRsPFxF9KkzPyAG-lXPKybkxTIyVjECWgVb3AYPmZLhL0RxcYem4gMOG5zJZf95OQ2dJt6CjFUTiJCJh-zA/s1600/15936627_10154726904796011_3058275677404122852_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMBCgfWGLxtvLPeV5acLEQv899oDnuBF_2l6O26aSDqfvoh_tRGHlmxb_CXRsPFxF9KkzPyAG-lXPKybkxTIyVjECWgVb3AYPmZLhL0RxcYem4gMOG5zJZf95OQ2dJt6CjFUTiJCJh-zA/s320/15936627_10154726904796011_3058275677404122852_o.jpg" width="320" /></a></div>
<br />
For some it would be
their very first day as member of the <b style="mso-bidi-font-weight: normal;">Rockin’
‘n’ Runnin’</b> <b style="mso-bidi-font-weight: normal;">Nation</b>, for others,
their twentieth, for others, something in between.<span style="mso-spacerun: yes;"> </span>Mixed in this group would be our <b>Boston Marathon</b>
Qualifiers, <b>Mountains 2 Beach</b> and would be <b>Rock N Rollers</b>.<span style="mso-spacerun: yes;"> </span>We all started out with a common goal, to
survive 22 weeks of training and make it to our races pumped and ready to run.<br />
</div>
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The runs came and went, first the <b>Kook 10k</b>, the Pace Run,
the Low Tide Run, the Train Run, then the Longest, even a Tour of San
Diego.<span style="mso-spacerun: yes;"> </span>Each one a measure of the
runners’ tenacity and endurance and each time making a difference in our
lives.<span style="mso-spacerun: yes;"> </span>What is phenomenal is the
excitement that was on display each those Saturday’s, because for many, some of
these runs where the longest they had ever run.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqu9tlVb-_cmsYx45hL3vk_PLK-k6Rl1FYUjmv8GgxD8fHT0Im-WNHjQFljtyBTCK0OvsOHBHtra7EUAkD4Y9dwLnZM1ghe2EzI1LyyMZo3zR8hr1eKdL8vVQ-kPpz0m3MJadL4mkt-ZM/s1600/18881813_10212983212115646_1128351127242472873_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqu9tlVb-_cmsYx45hL3vk_PLK-k6Rl1FYUjmv8GgxD8fHT0Im-WNHjQFljtyBTCK0OvsOHBHtra7EUAkD4Y9dwLnZM1ghe2EzI1LyyMZo3zR8hr1eKdL8vVQ-kPpz0m3MJadL4mkt-ZM/s320/18881813_10212983212115646_1128351127242472873_n.jpg" width="320" /></a></div>
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Flash forward race day.<span style="mso-spacerun: yes;">
</span>All were gathered at the appointed hour and at the appointed
location.<span style="mso-spacerun: yes;"> </span>Emotions were high, you could
almost cut the excitement in the air with a knife.<span style="mso-spacerun: yes;"> </span>Following our normal gathering up, warm-up
run and dynamic stretch exercises, we were released to our respective corrals
where we awaited our starts.<span style="mso-spacerun: yes;"> </span>Race day
conditions that morning was overcast skies that stayed with us throughout the
races.<span style="mso-spacerun: yes;"> </span>In the mix of about 15,000 half
marathoners and 5,000 marathoners were about 300+ Rockin’ ‘n’ Runners.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br />
We haven’t gathered up the data, but among our finishers,
many PR’d.<span style="mso-spacerun: yes;"> </span>More than a few ran their first
races at either the half or full marathon distances, some even BQ’d.<span style="mso-spacerun: yes;"> </span>A handful ran (or in the case of one, walked)
their 20th Rock and Roll Marathon.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxyyo5Zn0ZWAUJIjds9SxDu6JHE5G9VwzaLRGFPLjf-SB0b5z6g63JkxMj3qvVLoelwFVC-Efj33DtfKSvohNmapNFrsVDGuEusM3zE8tSMrRujB4n6kZeWFhAL8Fgb7OpGrEdbuZfejA/s1600/RNR+Marathon+Water+Station+2017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1240" data-original-width="1600" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxyyo5Zn0ZWAUJIjds9SxDu6JHE5G9VwzaLRGFPLjf-SB0b5z6g63JkxMj3qvVLoelwFVC-Efj33DtfKSvohNmapNFrsVDGuEusM3zE8tSMrRujB4n6kZeWFhAL8Fgb7OpGrEdbuZfejA/s320/RNR+Marathon+Water+Station+2017.JPG" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"> </b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Twenty Years and
Making a Difference.</b></div>
<div class="MsoNormal">
<br />
Each and every one of you that made up the <b style="mso-bidi-font-weight: normal;">2017</b> <b style="mso-bidi-font-weight: normal;">20<sup>th</sup></b> <b style="mso-bidi-font-weight: normal;">Rockin’ ‘n’
Runnin’</b> <b style="mso-bidi-font-weight: normal;">Nation</b> made a difference
in our lives and we are very proud to count you as <b style="mso-bidi-font-weight: normal;">Rockin’ ‘n’ Runnin’</b> alumni.<span style="mso-spacerun: yes;">
</span>I hope that we made a difference in your lives.<span style="mso-spacerun: yes;"> </span>Side note, the <b style="mso-bidi-font-weight: normal;">Rockin’ ‘n’ Runnin’</b> <b style="mso-bidi-font-weight: normal;">Training
Program</b> is always looking for new ideas and planning team (the CORE group)
members, so if you have any ideas or wish to member this this wonderful group
please either contact <b style="mso-bidi-font-weight: normal;">Coach Paul Greer</b>
or <b style="mso-bidi-font-weight: normal;">Bill Aaron</b>.<br />
<br />
Thank you for
choosing <b style="mso-bidi-font-weight: normal;">San Diego Track Club’s</b> <b style="mso-bidi-font-weight: normal;">Rockin’ ‘n’ Runnin’</b> <b style="mso-bidi-font-weight: normal;">Training Program</b> as your training
partner.<span style="mso-spacerun: yes;"> </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="mso-spacerun: yes;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi80ZTeUvI9vBm19b4b5lNrN9mbQO37wJNscWXSDqLzlwM3srlhE_9NQRXMT8vqOwmARoelbbiVkRJ8HRnVA-j69mJf4MEFIaPOWHq-U5Ocd27fe-QlclOkWoaXL9b281sU9hZBN2xDI54/s1600/18893188_10155177574096011_8200421694092275918_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi80ZTeUvI9vBm19b4b5lNrN9mbQO37wJNscWXSDqLzlwM3srlhE_9NQRXMT8vqOwmARoelbbiVkRJ8HRnVA-j69mJf4MEFIaPOWHq-U5Ocd27fe-QlclOkWoaXL9b281sU9hZBN2xDI54/s320/18893188_10155177574096011_8200421694092275918_n.jpg" width="320" /></a></span></div>
<br />
</div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-20273196789209302222017-07-27T12:15:00.002-07:002017-07-27T12:16:54.329-07:00Boston Training Group<style>
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<div align="center" class="MsoNoSpacing" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">SDTC Boston
Training Group</span></b></div>
<div align="center" class="MsoNoSpacing" style="text-align: center;">
By: Ellen K.
Fleischman</div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Boston Marathon</b>
training with <b style="mso-bidi-font-weight: normal;">Coach Dave Hutchinson</b> <b style="mso-bidi-font-weight: normal;">(“Hutch’)</b> was the most awesome
experience!<span style="mso-spacerun: yes;"> </span>We started training in
November for the April marathon.<span style="mso-spacerun: yes;"> </span>Hutch
gave us a calendar, usually a month at a time so we wouldn’t look ahead and
freak out.<span style="mso-spacerun: yes;"> </span>He also sent weekly e mails
with training tips, humor, and words of encouragement that I looked forward to
getting.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuftFyEZzohwsixLfwDwLgnGxp82btu6AEIhImIs6qWMkKjNQJX8jlPbSWPJt7gmVEK8LnBmR7-hCKYHiU3dBt3BY1baYXl_kYRdCgl_8wVo2wmmNMo6Ym9R5VV0LtytZvdzs7dp6EV5E/s1600/IMG_0714.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuftFyEZzohwsixLfwDwLgnGxp82btu6AEIhImIs6qWMkKjNQJX8jlPbSWPJt7gmVEK8LnBmR7-hCKYHiU3dBt3BY1baYXl_kYRdCgl_8wVo2wmmNMo6Ym9R5VV0LtytZvdzs7dp6EV5E/s320/IMG_0714.JPG" width="320" /></a></div>
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We started with a base of 30-35 miles per week and built
up to 70+ miles at the peak and gradually increased the mileage on our long
Saturday runs. Whenever possible the Saturday runs were coordinated with the
bigger <b style="mso-bidi-font-weight: normal;">Rockin’ ‘n’ Runnin’</b> group,
which made it fun.<span style="mso-spacerun: yes;"> </span>Hutch drove his van
along the course and was ready with Gatorade, water, and always had donuts for
after the run! </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguosHSKW7p6uyejLvZlhh7IClJP1NjCeQHY9ZtSJdzoIx1zCG2e5q1klyULuUvOciyCAwUBhuKJrBFeWOlhwkHmrT6s5bOwAkiCKgjswKO6SL-fQitfCwb2rOU11XFLX9s0Ljb0xSQcYA/s1600/FullSizeRender%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1066" data-original-width="1600" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguosHSKW7p6uyejLvZlhh7IClJP1NjCeQHY9ZtSJdzoIx1zCG2e5q1klyULuUvOciyCAwUBhuKJrBFeWOlhwkHmrT6s5bOwAkiCKgjswKO6SL-fQitfCwb2rOU11XFLX9s0Ljb0xSQcYA/s200/FullSizeRender%25281%2529.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuhTB0NBOENmse-pzK3ahvqAvQVp19a900ftmYRxqrnbu__WlOQgpSfuKG3WwlEaFtef8vzd-VZNEJS9Th70bgEpK4SGnL5MejAMWHSzI9u01eMvrxMHPTyZT98GH6m04i31Y5lbVsPqY/s1600/IMG_0188.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1070" data-original-width="1600" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuhTB0NBOENmse-pzK3ahvqAvQVp19a900ftmYRxqrnbu__WlOQgpSfuKG3WwlEaFtef8vzd-VZNEJS9Th70bgEpK4SGnL5MejAMWHSzI9u01eMvrxMHPTyZT98GH6m04i31Y5lbVsPqY/s200/IMG_0188.JPG" width="200" /></a></div>
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</div>
<br />
<div class="MsoNoSpacing">
The higher weekly mileage was challenging, at times with
the demands of work and school, but the schedule was planned so well, and the
mileage increases were gradual.<span style="mso-spacerun: yes;"> </span>Several
of us talked about how we surprised ourselves with how we managed to fit in
longer weekday runs before work.<span style="mso-spacerun: yes;"> </span>Hutch
was also very helpful with modifying workouts based on schedules and
injuries.<span style="mso-spacerun: yes;"> </span>I felt really well prepared
for the race by the time April arrived.</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM7a7iILTez9eOprqZmb6hZnkuxav0VaLT5z0PBsk0BAg0awmy3vScbCvfED6ExfTNcUZSmFBV2cMGizpyUOd70xSK7SvctKvSfN6tHv5WRCd-TFoYVDn9bVuz0O6lrmpFuQARH3EtlH4/s1600/IMG_0715.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="528" data-original-width="960" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM7a7iILTez9eOprqZmb6hZnkuxav0VaLT5z0PBsk0BAg0awmy3vScbCvfED6ExfTNcUZSmFBV2cMGizpyUOd70xSK7SvctKvSfN6tHv5WRCd-TFoYVDn9bVuz0O6lrmpFuQARH3EtlH4/s320/IMG_0715.JPG" width="320" /></a></div>
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As you may have heard, race day was unseasonably
warm.<span style="mso-spacerun: yes;"> </span>It was scary to see how many
people were walking on the course early on, bent over with cramps, or getting
medical attention in the medical tents.<span style="mso-spacerun: yes;"> </span>Many
of the really strong runners in our group did not have a good race.<span style="mso-spacerun: yes;"> </span>What helped me was that instead of fighting
the crowds at the early water stations, I carried a bottle of water for the
first 7 miles.<span style="mso-spacerun: yes;"> </span>I loved the course and
the crowds.<span style="mso-spacerun: yes;"> </span>There is so much to say
about the event itself, but the training, traveling and socializing with the
group when in Boston, and the celebration when we got back to San Diego made it
all a once-in-a-lifetime experience! </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjItOxSwVlzDjKs1CQhp3Ozul2nSSiyR-oZocTlWAUctqNFwG4VBfgdJLYHg1Apf26h_N1eRwNIzHuiqXvfo7A9OE853bMye-ZaVhz5hM2MZIcPyKRlgEt7Cfly9H80TjVr91DEZrzZODA/s1600/IMG_0586.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjItOxSwVlzDjKs1CQhp3Ozul2nSSiyR-oZocTlWAUctqNFwG4VBfgdJLYHg1Apf26h_N1eRwNIzHuiqXvfo7A9OE853bMye-ZaVhz5hM2MZIcPyKRlgEt7Cfly9H80TjVr91DEZrzZODA/s200/IMG_0586.JPG" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb_0Ctk9pFY0dtHwphZEss2SFBc2cTsvHDlzl-lnv8SZXOLfS4_sYB-AbfuICBukxd_nU1Cmc3svcO1CSyi77vs1WYgO9mS9QgYjLE4bkLLjHUsEQbpM8FS6c1SeLpL3rGx7iQ-PaaAEI/s1600/IMG_0335.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb_0Ctk9pFY0dtHwphZEss2SFBc2cTsvHDlzl-lnv8SZXOLfS4_sYB-AbfuICBukxd_nU1Cmc3svcO1CSyi77vs1WYgO9mS9QgYjLE4bkLLjHUsEQbpM8FS6c1SeLpL3rGx7iQ-PaaAEI/s200/IMG_0335.JPG" width="200" /></a></div>
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Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-8760350640677143182017-06-01T06:00:00.000-07:002017-06-01T06:00:05.792-07:00HOW TO SCREW UP A MARATHON<style>
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<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; font-size: 24.0pt;">HOW TO
SCREW UP A MARATHON</span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman";">“My Story”</span></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: "times new roman";"></span></div>
<br />
<span style="font-family: "times new roman";">By: <b>Paul
Baumhoefner</b>, (Former) SDTC Equipment Guy</span>
<br />
<div class="MsoNormal">
<span style="font-family: "times new roman";">Originally
Published: San Diego Running, Spring 2000</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOHvMLM35E7sgyNTlMApIpO4s1KHYlZZO922yuXLItDgvSQmmGNCZcOjRAkv13quXndfzub8p5XTuRPhyphenhyphenOE6fSDVCeKyI0zliaYaVyOwTayLRO8Smq5GrIFeQJFsOoavHCChJ5Ch35-dk/s1600/Screen+Shot+2017-05-31+at+10.55.19+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1206" data-original-width="788" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOHvMLM35E7sgyNTlMApIpO4s1KHYlZZO922yuXLItDgvSQmmGNCZcOjRAkv13quXndfzub8p5XTuRPhyphenhyphenOE6fSDVCeKyI0zliaYaVyOwTayLRO8Smq5GrIFeQJFsOoavHCChJ5Ch35-dk/s320/Screen+Shot+2017-05-31+at+10.55.19+PM.png" width="208" /></a><span style="font-family: "times new roman";">First
of all, over train, make this decision early, like in January so your legs are
really tired when you get to the long runs in April. Oh, and don’t take that
day off when you feel you need it because you must adhere rigidly to the R-N-R
schedule <b style="mso-bidi-font-weight: normal;">Coach Paul Greer</b> has given
you. Then as the marathon approaches, don’t take 2 to 3 weeks to taper down.
You can do it in say 5-days (like 5 months isn’t enough).</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Now
it’s 2-days before the marathon & I’m thinking how in the heck can these
legs go from tired to fresh? Having limited options, I go for a massage with <b style="mso-bidi-font-weight: normal;">Margaret Gregory</b> (wow, that counts as
good advice) that gave me what felt like an extra day off. So when I arrive on
race day I actually felt pretty good.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">At
5:45 we all assembled by 6<sup>th</sup> and Laurel for our last pre-race
picture and instructions from <b style="mso-bidi-font-weight: normal;">Coach Paul
Greer</b>. Of course I go to check my bag quickly at the UPS truck #2 which
ends up being the next to farthest away truck so I miss the picture. It’s
1-hour before race-time & <b style="mso-bidi-font-weight: normal;">Ernie
Mendez</b> approaches <b style="mso-bidi-font-weight: normal;">Dan Trone</b> and
I about taking over his 3:10 pace group leader job he acquired from Runner’s
World, that he had been trying to delegate away since he got the job at the
expo. Now <b style="mso-bidi-font-weight: normal;">Paul Greer</b> has said if you
can run a 3:10 marathon then add ½ hour to that time and then you can safely
assume that you would be able to lead that group of runners (3:40 marathon
time) and survive in the lead position from the start to finish. Well <b style="mso-bidi-font-weight: normal;">Dan Trone</b> was smart enough to
repeatedly say no to <b style="mso-bidi-font-weight: normal;">Ernie</b>. On my best
day I probably couldn’t do a 3:10 even if the weather co-operated. But I
figured I was shooting for a 3:10 that day so volunteering for that
responsibility, I could somehow will myself to stay on pace. Ha Ha.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">As
I headed to the 1<sup>st</sup> corral with the big cardboard sign, strangely I
noticed my friends drifting away until, positioned inside the 1<sup>st</sup>
corral, I was now all alone with <i style="mso-bidi-font-style: normal;">my</i>
sign. It didn’t take long before runners I didn’t know started collecting
around me, quizzing me on race strategy. Soon, the race announcer is pointing
me out & I’m realizing I’m not going to get any stretching done holding
that sign up.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Luckily
I notice fellow track club member <b style="mso-bidi-font-weight: normal;">Paul
Grinberg</b> standing near me. He has the mile splits for a 3:10 marathon on
his wrist band. So I tell the group around us if I go down they now have a back
up … Paul. The mile splits for a 3:10 marathon are 7:15 per mile. The 1<sup>st</sup>
2 miles we are exactly on pace so I make the decision to stick with <b style="mso-bidi-font-weight: normal;">Paul Grinberg’s</b> pace. The next 2 miles
(3&4) being down Park Boulevard we can’t seem to hold back so now we are
going 6:55 miles. My legs are not feeling good & I’m expressing this to my
group as we approach the 1<sup>st</sup> medical aid tent. I pulled off the
course to get some tape on my left calf to give it support because it felt like
it was gonna pull. There are 12 guys in red shirts standing there holding
Popsicle sticks with Vaseline on the ends. I yell as I’m coming in that I need
some tape. I waste about 10 seconds as the workers stare at each other
unprepared for their first customer. I can’t wait any longer so I left
unsatisfied. Now I have to run hard to catch up to the group.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOzPEgTgkYpuAtt-hQuIccNARs0Xs1g0He-8jdo_w3IwGpV1pjKmZ1mqkGfnaaaNbdlNF4BaPv35kmPpGdPH9zFAuLjt8aHTUBfLZ1Fatenv43g0tKrpk17hbITC7d5SqEpRwrG7WUtlo/s1600/Screen+Shot+2017-05-31+at+10.57.54+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="872" data-original-width="854" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOzPEgTgkYpuAtt-hQuIccNARs0Xs1g0He-8jdo_w3IwGpV1pjKmZ1mqkGfnaaaNbdlNF4BaPv35kmPpGdPH9zFAuLjt8aHTUBfLZ1Fatenv43g0tKrpk17hbITC7d5SqEpRwrG7WUtlo/s320/Screen+Shot+2017-05-31+at+10.57.54+PM.png" width="313" /></a></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">About
now, we are leaving downtown heading uphill on highway 163. My intention had
been not to push the pace until we reached the 10-mile mark at Friars Road. But
the next medical station I had the same problem. A bunch of guys in red shirts
with Vaseline Popsicle sticks, with a great view of the race. Someone finally
located the tape in a box, as he is unsealing the plastic bag, I announced
again it’s too late I gotta catch up to my group. Again I’m pushing the pace
uphill all the way to Friars Road. I never did catch up to them, but by the
time I got to Friars Road I was weary & stopped at a medical tent. This
time I saw the tape & wrapped my left calf myself.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Pushing
on by myself I quickly found SDTC Pretender <b style="mso-bidi-font-weight: normal;">John Unden</b> who I knew to be fast & I thought I could tandem up
with him & still make it as we were actually ahead of pace (another bad
signal).</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Along
the river before the course heads around Ingraham St, my running partner <b style="mso-bidi-font-weight: normal;">Dan Trone</b> pulls up alongside me and
announces, “I’m toast”. So I admitted I’m fading as well & my legs are
shot. Meanwhile, I’m trying to stay on pace. That was the last I saw of him. I
tried to keep my pace but about a mile later on Crown Point, I also started to
fall off the pace. Mile 15, I was starting to sense that I had made a mess out
of my 3<sup>rd</sup> R-N-R. Then at about mile 17 <b style="mso-bidi-font-weight: normal;">Jayne Garrett’s</b> mom (<b style="mso-bidi-font-weight: normal;">Anne</b>)
was positioned with run bags full of personal items. Some of us had pre-packed
these bags & given them to her to assist our attempts at personal record
times that we all envisioned. Like a champ, she had her arm extended (I still
question how she spotted me). She was holding my chocolate GU & my <i style="mso-bidi-font-style: normal;">Stop the Pain</i> spray out as I was coming
by. Now that’s a prepared aid station worker. Maybe I owe her a red shirt.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">All
race long I had been dreaming that the spray would cure my legs if I could just
hold on till mile 17. Well maybe in retrospect I shouldn’t have relied on an
instant recovery solution. It didn’t work as you can guess. But, alas at 17 ½
miles down the course, my old training partner <b style="mso-bidi-font-weight: normal;">Jayne Garrett</b> pulls up beside me.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Funny,
at mile 1, I passed her. I was too good to run with her then. I was busy pacing
a bunch of 3:10 marathoners. Well, she offers words of encouragement &
continues off into the distance ahead of me like the <i style="mso-bidi-font-style: normal;">Energizer Bunny</i>. Now it’s mile 18, I’ve eaten 5 <i style="mso-bidi-font-style: normal;">GU</i>’s, 1 <i style="mso-bidi-font-style: normal;">Cliff Bar</i>, 18 <i style="mso-bidi-font-style: normal;">Ultimas</i>
& poured that many waters down my throat & over my head. My shoes are
wet, my legs are tapped & hurting & now I’m feeling worn out. My 7:15
mile pace that I held for the first 14 miles is now increasing 30 seconds per
mile. Folks, this is called hitting the wall. Something I seem to be able to
recreate every year at R-N-R.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Well,
shortly after <b style="mso-bidi-font-weight: normal;">Jayne</b> went by I pulled
over to the side of the road. I really had a huge cramp in my right calf. Thus
I tore my 3:10 sign off my back. I wasn’t giving up on finishing, but I
couldn’t endure 8 more miles, with the thought people would be laughing at
road-kill, with poorly thought out goals. I backed off a lot, all the way down
Morena Blvd. I had to walk, there was nothing I could do and my attitude was in
need of correction. At this point, I quit keeping mile splits on my watch. At
mile 20, I spotted another medical aid station. I wasn’t so cocky this time
with the volunteers. Meekly, I presented myself to them face down on a cot. One
aid iced my legs as the other aid took down my personal info on the clipboard.
I didn’t care how long it took. I wasn’t going for a 3:10 any longer I was
going for the finisher’s medal now. Demoralized I got back up onto my feet
after several more cramps & now both calves were taped. I headed back onto
Morena Blvd. I alternated walking and running as my mind & body fought to
stay in the race. As I walked, spectators would offer words of encouragement
that earlier I never heard. Now, I was at a pedestrian pace. </span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilxV0SyM6ac9lBtWwJHGmP2X9V9YC3H5LV6y_JBC5-wOi65RFIq07x86T2YUew4iSlpTUPfztjPqc6TkAbc_OpRjtv0UksuSQ6AW4SkqJ_nM_z5bx41ndLPJ6q296XQnVlWR1M8WNBkw4/s1600/Screen+Shot+2017-05-31+at+10.58.51+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="836" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilxV0SyM6ac9lBtWwJHGmP2X9V9YC3H5LV6y_JBC5-wOi65RFIq07x86T2YUew4iSlpTUPfztjPqc6TkAbc_OpRjtv0UksuSQ6AW4SkqJ_nM_z5bx41ndLPJ6q296XQnVlWR1M8WNBkw4/s320/Screen+Shot+2017-05-31+at+10.58.51+PM.png" width="306" /></a></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">The
last 6-miles 1,000’s of runners were pouring past me. At mile 21, I found an
aid station handing out beer! About now I was willing to try anything to shock
my body into running again. Refreshed from the beer, I headed back on the
course again. At mile 22, I guess you all ran into the megaphone wielding coach
there. So now I’ve got <b style="mso-bidi-font-weight: normal;">Paul Greer</b>
introducing me to the crowd. Yelling, “great job Paul from SDTC, your gonna
make it” or something positive like that. But just the same I wasn’t really
looking well enough for the spotlight intro to the crowd. Around the corner, at
the <i style="mso-bidi-font-style: normal;">San Diego Track Club</i> water
station I had people waiting to run me to the finish line. I won’t bore you
with anymore details except that <b style="mso-bidi-font-weight: normal;">Joe
Crosswhite</b> & <b style="mso-bidi-font-weight: normal;">Margaret</b> pushed
me along the last 4-miles. But when they left me on my own in the finish chute
I collapsed 100 ft from the finish line. I could hear the PA announcer calling
out, “for those who wanted to break 4 hours, you have 2 mins” As I lay on my
butt trying to clear another leg cram, a race official was asking if I want to
finish & if I wanted to lean on him. I only wished to clear that cramp at
the moment. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">At
30-seconds till 4 hours I righted myself and, oblivious to the crowd noise, I
started picking up speed till I felt I was moving at a pretty good clip. As for
the excitement of finishing before the clock ticked 4 hours. I noticed everyone
in front of me had made it! Then I crossed the finish line in 4:00:05. My claim
to fame in R-N-R 2000, I WAS THE 1<sup>ST</sup> RUNNER NOT TO BREAK 4 HOURS!</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Marathons
require endurance, pacing consistency & intelligence. Nowhere does the word
<i style="mso-bidi-font-style: normal;">speed</i> appear in that statement. Times
of my training partners<b style="mso-bidi-font-weight: normal;">: Jayne Garrett
3:18, Karen Johnson 3:22, Sally Rogers 3:23, Paul Baum 4:00, Dan Trone 4:13.</b></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Ernie,
next year when you want to make a pace-group-leader switch at the last minute,
I suggest you pick a woman. They’ve got some game, too. Some other advice toward
no one in particular: work with others in the Club; don’t just isolate yourself
with the schedule & a clock. You won’t get there on time and you probably
won’t be having as much fun, along the way. The marathon is a long athletic
endeavor and let me assure you the rabbit doesn’t always win, unless you happen
to be Kenyan.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Next
year I’m going to take Jayne’s advice (3:18 marathoner, 2<sup>nd</sup> in her
age group) I’m sacrificing speed for consistency & going back to training
& racing pace smart with the SDTC R-N-R training group. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";">Oh
and Dan I’ve got you 4 races to 3, next one’s yours!</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman";">~~~~~~~~~~~~~~~~~~~</span><span style="font-family: "times new roman";">~~~~~~~~~~~~~~~~~~~</span><span style="font-family: "times new roman";">~~~~~~~~~~~~~~~~~~</span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman";"><b>If you would like to read the scanned original article, it is available <a href="https://drive.google.com/file/d/0BwSran3EUZorMEZrRVAtQTdDY2s/view?usp=sharing" target="_blank">here</a>. </b></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times new roman";"><br /></span></div>
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Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-81086109867113683692017-04-27T13:25:00.001-07:002017-04-27T13:31:30.606-07:00Tina Breen Win’s USATF San Diego's Volunteer of the Year<style>
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<h2>
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "garamond"; font-size: 18.0pt;">Tina Breen Win’s USATF San Diego's Volunteer of the Year</span></b></h2>
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I've been training with the <b style="mso-bidi-font-weight: normal;">SDTC</b> <b style="mso-bidi-font-weight: normal;">Rockin’ ‘n’ Runnin’</b>
program this year. Upon joining I was asked by <b style="mso-bidi-font-weight: normal;">Coach Paul</b> to be the <b style="mso-bidi-font-weight: normal;">Safety
Pacers aka "Yee Haw" Coordinator</b>. Why not? Sounds like fun!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6_hYO6dRG7tly9lWdnEkLo28ItijMnqBCOm4VtEc6zTTDpBb363plXzo_JSQJlaGhfoLvQUgaDhH1Hv0-RHL5nTyZf_WfRss3yc1_lvm6_OFt65VHlchPY0vBJijZfrGTKOl3TNiKExc/s1600/tina+breen.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6_hYO6dRG7tly9lWdnEkLo28ItijMnqBCOm4VtEc6zTTDpBb363plXzo_JSQJlaGhfoLvQUgaDhH1Hv0-RHL5nTyZf_WfRss3yc1_lvm6_OFt65VHlchPY0vBJijZfrGTKOl3TNiKExc/s320/tina+breen.jpeg" width="320" /></a></div>
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I'm also the volunteer <b style="mso-bidi-font-weight: normal;">Membership Chair for USATF San Diego</b> and sit on their Board. I was
recently awarded <b style="mso-bidi-font-weight: normal;">Volunteer of the Year
for USATF San Diego</b> 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, "<i style="mso-bidi-font-style: normal;">Let’s make a difference!</i>" </div>
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As for racing this year I participated in the <b style="mso-bidi-font-weight: normal;">Cardiff Kook 10k</b> February 5 with the
RnR program and as part of <b style="mso-bidi-font-weight: normal;">USATF SD Long
Distance Running</b> 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. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitqqVtfkBt29U_Pgq-O_xv9Q7K15UZ6GpvM5kB5c7bSHk_oLVEI4FjyXPTxJpjoMWfysN1rO9vWZ24IYXel_NLglnXZ64LNYFBWmqQ-m5RKiW13mLo6pjFmanmnhqYPAi7DIOII3puaJg/s1600/18190931_10210729866377511_577734361_n.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitqqVtfkBt29U_Pgq-O_xv9Q7K15UZ6GpvM5kB5c7bSHk_oLVEI4FjyXPTxJpjoMWfysN1rO9vWZ24IYXel_NLglnXZ64LNYFBWmqQ-m5RKiW13mLo6pjFmanmnhqYPAi7DIOII3puaJg/s320/18190931_10210729866377511_577734361_n.jpeg" width="245" /></a></div>
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And then of course the <b style="mso-bidi-font-weight: normal;">San Diego Half Marathon 5k</b>. 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 <b style="mso-bidi-font-weight: normal;">1st in the 60-64 AG</b> 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. </div>
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Other than that I'm getting ready to run with my <b style="mso-bidi-font-weight: normal;">SDTC Women’s Masters Team</b> at the <b style="mso-bidi-font-weight: normal;">Carlsbad 5000</b>. 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
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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 <b style="mso-bidi-font-weight: normal;">San Diego Track Club</b>
colors this year and doing my best to always Represent.</div>
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Yours, Tina Breen <span style="font-family: "times new roman"; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;"></span></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0tag:blogger.com,1999:blog-5957649117782818909.post-78899650043647669842017-04-26T18:25:00.004-07:002017-04-26T18:41:19.895-07:00Men’s Masters 60+ Takes 2nd at USATF XC Nationals<style>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 18.0pt;">Men’s
Masters 60+ Braves Oregon Snow, </span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 18.0pt;">Takes 2nd at
USATF XC Nationals</span></b></div>
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<span style="mso-fareast-font-family: "Times New Roman";">By: Greg Wagner</span></div>
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<span style="mso-fareast-font-family: "Times New Roman";">Our SDTC Men's Masters 60+ traveled to Bend, OR for the <a href="http://www.usatf.org/Events---Calendar/2017/USATF-Cross-Country-Championships.aspx"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">USATF
Cross Country Championship</span></b></a> race. The race was an 8K (four laps)
held at the Riverbend Golf Course on Saturday, February 4, 2017.</span> <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmoX616kLZGzU6UYMpsKVGj3560UUx6cswT2IMCvuzK0Zjg6pPMwRbGeFnGOkSnFW19Ui-G1OO5R5T1bM2qYkG8837ZUO1ryQ9u6hyphenhyphenKGLohgNn6JHghqDALkuEIGrakoGa2LZXOKaI5Wg/s1600/IMG_3952.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmoX616kLZGzU6UYMpsKVGj3560UUx6cswT2IMCvuzK0Zjg6pPMwRbGeFnGOkSnFW19Ui-G1OO5R5T1bM2qYkG8837ZUO1ryQ9u6hyphenhyphenKGLohgNn6JHghqDALkuEIGrakoGa2LZXOKaI5Wg/s320/IMG_3952.jpeg" width="320" /></a></div>
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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, <b style="mso-bidi-font-weight: normal;">Gary Blume</b> pulled a hamstring muscle and was unable to make the
trip. Three days before, <b style="mso-bidi-font-weight: normal;">Jack Nash</b>
came down with the flu. Finally, on the way to Bend, <b style="mso-bidi-font-weight: normal;">Hugh Molesworth's</b> flight was cancelled due to snow and he never
made it to Bend.</div>
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So our intrepid travelers, now down to (5), began to arrive in Oregon. <b style="mso-bidi-font-weight: normal;">Greg Wilson</b> and <b style="mso-bidi-font-weight: normal;">Greg Wagner</b> arrived <span class="aqj"><span style="mso-fareast-font-family: "Times New Roman";">Thursday</span></span> 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. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAdCjluSb5O5l5T7QsajsfnJnT__n9gawhK7IoYOhyphenhyphenuKG0A45gpgM8gTmj6y83jokYiK-x6GBinTP-bB5REsjJqGp3LpHF9j_SCgAsda8HKcbCanyoRa9ypVUTfLfvLqAPsEYplgr0reU/s1600/IMG_3850.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAdCjluSb5O5l5T7QsajsfnJnT__n9gawhK7IoYOhyphenhyphenuKG0A45gpgM8gTmj6y83jokYiK-x6GBinTP-bB5REsjJqGp3LpHF9j_SCgAsda8HKcbCanyoRa9ypVUTfLfvLqAPsEYplgr0reU/s320/IMG_3850.jpeg" width="320" /></a></div>
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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, <b style="mso-bidi-font-weight: normal;">Greg
Wilson</b> 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!<br />
<br />
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.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY4di4PRToj8Qsd9VjMMTS-5fHFQiAyo9NPokW0gCfaIjqRD2VMCEAiFClTiQZBw8f3EhMr1BoRbZGr1Yym4b-5ZsINT5gS6k8oxWeYWnfmio3sKWQLrm6AwBgm7rRLTXzOTdVSkOgdJY/s1600/IMG_3951.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY4di4PRToj8Qsd9VjMMTS-5fHFQiAyo9NPokW0gCfaIjqRD2VMCEAiFClTiQZBw8f3EhMr1BoRbZGr1Yym4b-5ZsINT5gS6k8oxWeYWnfmio3sKWQLrm6AwBgm7rRLTXzOTdVSkOgdJY/s320/IMG_3951.jpeg" width="320" /></a></div>
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In any event, our remaining five runners bravely faced our <span class="aqj"><span style="mso-fareast-font-family: "Times New Roman";">10:45 am</span></span> 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. </div>
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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. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW4y2MG9AopY1o_GT_bq5En2RdmKXd_bAMlEjFo2nQPfXM3TyvokGdqELFFmFTBn8YAkj5cjlHGDQKoX_ngvrG57iiNEmohx1teD9Y9ExZn79VkMnzBd_EqeV_s6QDZGAwXMG0RJr3las/s1600/IMG_3947.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW4y2MG9AopY1o_GT_bq5En2RdmKXd_bAMlEjFo2nQPfXM3TyvokGdqELFFmFTBn8YAkj5cjlHGDQKoX_ngvrG57iiNEmohx1teD9Y9ExZn79VkMnzBd_EqeV_s6QDZGAwXMG0RJr3las/s320/IMG_3947.jpeg" width="320" /></a></div>
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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. </div>
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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, <b style="mso-bidi-font-weight: normal;">Paul
Baumhoefner</b>, 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 <b style="mso-bidi-font-weight: normal;">Greg Wagner</b>
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, <b style="mso-bidi-font-weight: normal;">Greg</b> astutely recognized that this might
be an opportunity to pass the arch-rival Cal Coast runners.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcMLflMAO6mWb-KGdpNBSyNIdYQ_H7XlfkS9jvRldUSQcCyDSdy679nRC-QEd2wtERpVIyP56XaSinxNI_HLTBe6Mjl5Y0UPyuKud3V1vzH_1WVO2CNm70qbJd3XM5lrAoZWfgUR_5RAc/s1600/IMG_3964.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcMLflMAO6mWb-KGdpNBSyNIdYQ_H7XlfkS9jvRldUSQcCyDSdy679nRC-QEd2wtERpVIyP56XaSinxNI_HLTBe6Mjl5Y0UPyuKud3V1vzH_1WVO2CNm70qbJd3XM5lrAoZWfgUR_5RAc/s200/IMG_3964.jpeg" width="160" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVkFCTOf3yGzl1Fare0lETeNSJhE6ddX0tEiBj3Mi4yQE7Yp0mZ8R-AYXLaUmEDERwJYTBtqZofSzIem55sJ_4cUFytvmo0bP_nmYsLM0Hi2REPMxAydwnEh829U1Z2dRKHx9nIevJ1PI/s1600/IMG_3972.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVkFCTOf3yGzl1Fare0lETeNSJhE6ddX0tEiBj3Mi4yQE7Yp0mZ8R-AYXLaUmEDERwJYTBtqZofSzIem55sJ_4cUFytvmo0bP_nmYsLM0Hi2REPMxAydwnEh829U1Z2dRKHx9nIevJ1PI/s200/IMG_3972.JPG" width="160" /></a></div>
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<br />
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 <b style="mso-bidi-font-weight: normal;">Genesee
Valley Harriers</b> who had 10 points and were 12 seconds ahead of us. <b style="mso-bidi-font-weight: normal;">Sheldon Subbith</b> finished 2nd, <b style="mso-bidi-font-weight: normal;">Greg Wilson</b> 3rd, and <b style="mso-bidi-font-weight: normal;">Greg Wagner</b> was 6th. <b style="mso-bidi-font-weight: normal;">Paul Baumhoefner </b>and <b style="mso-bidi-font-weight: normal;">Robb Latimer</b> rounded out our <b style="mso-bidi-font-weight: normal;">SDTC Second Place National Championship
Team</b>. We were happy to beat our rivals from <b style="mso-bidi-font-weight: normal;">Cal Coast</b> who finished in third with 24 points and multiple cuts
and bruises.<br />
<br />
Post-race, several of us took advantage of the free beer at Deschutes Brewery
and the gathering at the first class FootZone running store. <b style="mso-bidi-font-weight: normal;">Robb</b> and <b style="mso-bidi-font-weight: normal;">Grace Latimer</b> 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 <b style="mso-bidi-font-weight: normal;">Paul's</b> 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!<br />
<br />
Bend was a great experience and we'll certainly miss running there when the race
moves to Florida next year!</div>
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Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com2tag:blogger.com,1999:blog-5957649117782818909.post-9566049995611879102017-03-21T10:00:00.000-07:002017-03-21T10:00:09.194-07:00Meriah Earle Takes 3rd at Cardiff Kook 10k<style>
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<span style="color: blue;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; font-size: 18.0pt;">New </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; font-size: 18.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; font-size: 18.0pt;">Women’s Open Team </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";"></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; font-size: 18.0pt;"></span></b>Captain Meriah Earle</span></b></span><span style="color: blue;"></span><span style="color: blue;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; font-size: 18.0pt;"> Takes 3<sup>rd</sup> Place Elite at Cardiff Kook 10k</span></b></span><span style="color: blue;"></span>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";">By: Meriah Earle</span></b></div>
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<span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";">I (<b>Meriah Earle</b>) 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. </span></div>
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<span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";">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. </span></div>
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<span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";">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. </span></div>
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<span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";">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 :) </span></div>
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<span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";">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! <b style="mso-bidi-font-weight: normal;">Lisa Ryan</b>, <b style="mso-bidi-font-weight: normal;">Stefanie Flynn</b>, <b style="mso-bidi-font-weight: normal;">Kelly Szklany</b>, <b style="mso-bidi-font-weight: normal;">Victoria Barana</b>,
<b style="mso-bidi-font-weight: normal;">Erica Schoeller</b>, and our newest
addition <b style="mso-bidi-font-weight: normal;">Meghan Nicola</b> have reminded
me how special it is to have friends to share in the anxiety, pain, and
ultimately joy of racing together!</span></div>
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<span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";">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!</span></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com2San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-62425663649353712632017-03-20T11:00:00.000-07:002017-03-20T11:00:16.480-07:00Fitness Tip: Long Run Nutrition
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<strong><span style="color: red; font-family: Georgia; font-size: 18.0pt; line-height: 150%;">Toya's Tips!</span></strong><span style="color: #202020; font-family: Helvetica; font-size: 18.0pt; line-height: 150%;"></span></div>
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<span style="color: #202020; font-family: Helvetica;"></span></h2>
<div style="line-height: 150%; margin: 7.5pt 0in; text-align: center;">
<strong><span style="color: #202020; font-family: Helvetica;">NUTRITION
ON THE LONG RUN</span></strong><span style="color: #202020; font-family: Helvetica;"><br />
</span></div>
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<span style="color: #202020; font-family: Helvetica;"><br />
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. </span></div>
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<br /></div>
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<span style="color: #202020; font-family: Helvetica;">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.</span></div>
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<span style="color: #202020; font-family: Helvetica;"><br />
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.<br />
<br />
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<br />
<br />
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.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCdtNOnxp8e0KIpWC0fFPsM-e0X7LUNuJSq0lXvUy9_r_zVwoPGbczvt11i8drAXwwYITOEt4zotABNdqDxTXgVZIfsh_YcRg6icgvEOhh1k1imClUiDof2xlW8xi3Ret5DtSLRvFp-us/s1600/IMG_1151.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCdtNOnxp8e0KIpWC0fFPsM-e0X7LUNuJSq0lXvUy9_r_zVwoPGbczvt11i8drAXwwYITOEt4zotABNdqDxTXgVZIfsh_YcRg6icgvEOhh1k1imClUiDof2xlW8xi3Ret5DtSLRvFp-us/s320/IMG_1151.JPG" width="320" /></a></div>
<div style="line-height: 150%; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt;">
<br /></div>
<div style="line-height: 150%; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt;">
<span style="color: #202020; font-family: Helvetica;"><strong><span style="font-family: Helvetica;"> TAKING RUN NUTRITION PRODUCTS </span></strong></span><br /><span style="color: #202020; font-family: Helvetica;"></span><span style="color: #202020; font-family: Helvetica;">
<br />
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. <br />
<br />
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.<br />
<br />
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. <br />
<br />
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.<br />
<br />
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.</span></div>
<div style="line-height: 150%; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt;">
<strong><span style="color: #202020; font-family: Helvetica;">For
any questions or more information please contact Coach Toya Reavis at <a href="tel:%28858%29%20220-0151" target="_blank" value="+18582200151">858-220-0151</a>
or <a href="mailto:treavis@ymail.com" target="_blank"><span style="color: #2baadf; font-weight: normal;">treavis@ymail.com</span></a> My
Website: <a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://sandiegotrackclub.us13.list-manage1.com/track/click?u%3Dfc3e586bc1cd014c62e2b5f41%26id%3Dc1b19d24df%26e%3D54bd9093aa&source=gmail&ust=1488353859348000&usg=AFQjCNF2iN8XCB3PLaxJqXrzzaoZuYiMvg" href="http://sandiegotrackclub.us13.list-manage1.com/track/click?u=fc3e586bc1cd014c62e2b5f41&id=c1b19d24df&e=54bd9093aa" target="_blank"><span style="color: #2baadf; font-weight: normal;">http://treavisfitness.com/</span></a></span></strong><span style="color: #202020; font-family: Helvetica;"></span></div>
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-18839872781749709852017-03-16T11:00:00.000-07:002017-03-16T11:00:25.731-07:00Fitness Tip: Foam Roll & Inchworm<style>
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<div align="center" style="line-height: 150%; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt; text-align: center;">
<b><u><span style="color: red; font-family: "georgia"; font-size: 16.5pt; line-height: 150%;">Toya's Tips!</span></u></b><span style="color: #202020; font-family: "helvetica";"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: "arial"; font-size: 12.0pt;">FOAM ROLLING THE SHIN AREA </span></b></div>
<div style="line-height: 150%; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt;">
<span style="color: #202020; font-family: "helvetica";">(To
avoid getting shin splints and relieve tightness in the front of your leg)</span></div>
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and place the roller under both shins while supporting your upper body with
your hands.</span></li>
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<li><span style="color: #202020; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: #202020; font-family: "helvetica";">Roll
down to your ankles and back to the knees. Be careful not to roll over the
knee joint.</span></li>
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<li><span style="color: #202020; font-family: "helvetica";">Remember
to roll down the ankle to get the entire shin.</span></li>
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<li><span style="color: #202020; font-family: "helvetica";">The
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMQYH8unFFZBWXtXPPDzx1jnAUDA62Hhdn21W-vLXdZis0NZJlCM_KlmYoBxGNce_iPykEqhOGqvcm6EZTW2lEZKeXlnqgzRq7dZf_gHfl77T5lQ43kUIL8bjgS6K2qC6u0zXNwmFjask/s1600/stretch1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMQYH8unFFZBWXtXPPDzx1jnAUDA62Hhdn21W-vLXdZis0NZJlCM_KlmYoBxGNce_iPykEqhOGqvcm6EZTW2lEZKeXlnqgzRq7dZf_gHfl77T5lQ43kUIL8bjgS6K2qC6u0zXNwmFjask/s320/stretch1.png" width="320" /></a></div>
<span style="color: #202020; font-family: "helvetica";"></span><span style="color: #202020; font-family: "helvetica";"></span>
<br />
<div style="margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt;">
<b><span style="color: #202020; font-family: "helvetica";">INCHWORM (Release for
Glutes, hamstrings and Calves)</span></b><span style="color: #202020; font-family: "helvetica";"></span></div>
<ul>
<li><span style="color: #202020; font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: #202020; font-family: "helvetica";">Stand
with your legs straight, feet hip-width apart (A).</span></li>
</ul>
<ul>
<li><span style="color: #202020; font-family: "helvetica";">Bend
at the waist and place your hands on the floor (B).</span></li>
</ul>
<ul>
<li><span style="color: #202020; font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: #202020; font-family: "helvetica";">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</span></li>
</ul>
<ul>
<li><span style="color: #202020; font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: #202020; font-family: "helvetica";">Do
ten repetitions</span></li>
</ul>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUsKylBuzxYaQDHFfaJMdw2QkgkMhI9xKDpHPt4NZQO2HUQjCcBFqX0GheCBRFggzowQMQntOq4No3e4ZB5Fghvt_-gZH0UXmb_Ea_nhyphenhyphenInOwhJnTSYjSvUrKaHOQGH9UJnsDravVrT7c/s1600/stretch2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUsKylBuzxYaQDHFfaJMdw2QkgkMhI9xKDpHPt4NZQO2HUQjCcBFqX0GheCBRFggzowQMQntOq4No3e4ZB5Fghvt_-gZH0UXmb_Ea_nhyphenhyphenInOwhJnTSYjSvUrKaHOQGH9UJnsDravVrT7c/s320/stretch2.png" width="320" /></a></div>
<br />
<div style="margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt;">
<b><span style="color: #202020; font-family: "helvetica";">For any questions or
more information please contact Coach Toya Reavis at <a href="tel:%28858%29%20220-0151" target="_blank" value="+18582200151">858-220-0151</a>
or <a href="mailto:treavis@ymail.com" target="_blank"><span style="color: #2baadf; font-weight: normal;">treavis@ymail.com</span></a> My
Website: <a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://sandiegotrackclub.us13.list-manage1.com/track/click?u%3Dfc3e586bc1cd014c62e2b5f41%26id%3Df7d96ce8ca%26e%3D54bd9093aa&source=gmail&ust=1488353857878000&usg=AFQjCNHfiuWCSEx3-i3Mw-1bgTVDRO75zg" href="http://sandiegotrackclub.us13.list-manage1.com/track/click?u=fc3e586bc1cd014c62e2b5f41&id=f7d96ce8ca&e=54bd9093aa" target="_blank"><span style="color: #2baadf; font-weight: normal;">http://treavisfitness.com/</span></a></span></b><span style="color: #202020; font-family: "helvetica";"></span></div>
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-9996713429019829252017-03-13T11:00:00.000-07:002017-03-13T11:00:28.564-07:00Tempo Run Heart Rate Zones<br />
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<b><u><span style="color: firebrick; font-family: "calibri"; font-size: 18.0pt; line-height: 125%;">Tempo Run Workouts: </span></u></b><span style="color: #202020; font-family: "calibri"; font-size: 12.0pt; line-height: 125%;"></span><b><u><span style="color: firebrick; font-family: "calibri"; font-size: 18.0pt; line-height: 125%;">Target Heart Rate Zones</span></u></b><span style="color: #202020; font-family: "calibri"; font-size: 12.0pt; line-height: 125%;"></span>
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<span style="color: #202020; font-family: "calibri"; font-size: 12.0pt; font-weight: normal; line-height: 115%;">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. </span></h2>
<h2 style="line-height: 115%; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #202020; font-family: "calibri"; font-size: 12.0pt; font-weight: normal; line-height: 115%;"> </span></h2>
<h2 style="line-height: 115%; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #202020; font-family: "calibri"; font-size: 12.0pt; font-weight: normal; line-height: 115%;">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.<br />
<br />
To determine your lactate threshold heart rate pace, Coach Paul asks that you
visit the <a href="https://sandiegotrackclub.org/rockin-n-runnin-training/" target="_blank">Rockin' 'n' Runnin' Training Program</a> website and under the
link Calculators, press the <a href="https://sandiegotrackclub.org/vo2-max/" target="_blank">Heart Rate Training Zones</a> 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.</span></h2>
<span style="color: #202020; font-family: "calibri"; font-size: 10.5pt; font-weight: normal; line-height: 150%;"></span><span style="color: #202020; font-family: "calibri"; font-size: 16.5pt; font-weight: normal; line-height: 150%;"></span>
<br />
<h2 style="line-height: 125%; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #202020; font-family: "calibri"; font-size: 16.5pt; font-weight: normal; line-height: 125%;"></span></h2>
<h2 dir="ltr" style="color: #202020; display: block; font-family: "Helvetica Neue",Helvetica,Arial,Verdana,sans-serif; font-size: 22px; font-style: normal; font-weight: bold; letter-spacing: normal; line-height: 125%; margin: 0px; padding: 0px; text-align: left;">
<span style="font-size: 14px;"> </span></h2>
<h2 dir="ltr" style="color: #202020; display: block; font-family: "Helvetica Neue",Helvetica,Arial,Verdana,sans-serif; font-size: 22px; font-style: normal; font-weight: bold; letter-spacing: normal; line-height: 125%; margin: 0px; padding: 0px; text-align: left;">
<span style="font-size: 14px;"><br /></span></h2>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-50439966205592548252017-03-10T11:00:00.000-08:002017-03-10T11:00:01.120-08:00Fitness Tip: Dynamic Stretching<div style="text-align: center;">
<b><u><span style="color: red; font-family: "arial"; font-size: 14.0pt; line-height: 150%;">Toya's Tips!</span></u></b><span style="color: #202020; font-family: "arial";"><br />
</span>
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<b><span style="color: red; font-family: "arial"; font-size: 12.0pt;">DYNAMIC STRETCHING</span></b>
</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBRz3fCLBPuMZiQlHx3nQEOA56AplhZH_W5eDm7i3emWE5LVON6dCQzaUUrmj4ICmNf8aIJPffOvO3HfzgRkS-v2aUDWZ4jAnzHnpIRuMVXipge1-5Aq1fOgwWOTzaHeyFvXaH30NLDl4/s1600/Toya.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBRz3fCLBPuMZiQlHx3nQEOA56AplhZH_W5eDm7i3emWE5LVON6dCQzaUUrmj4ICmNf8aIJPffOvO3HfzgRkS-v2aUDWZ4jAnzHnpIRuMVXipge1-5Aq1fOgwWOTzaHeyFvXaH30NLDl4/s320/Toya.jpeg" width="320" /></a></div>
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<b><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">DYNAMIC WARM-UP DRILLS</span></b><span style="font-family: "arial";"></span></div>
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<span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">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)! </span><span style="font-family: "arial";"></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">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. </span><span style="font-family: "arial";"></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">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!</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br />
<b><span style="color: #202020; font-family: "helvetica"; font-size: 10.0pt;">For any questions or more
information please contact Coach Toya Reavis at <a href="tel:%28858%29%20220-0151" target="_blank"><span style="color: blue;">858-220-0151</span></a> or <a href="mailto:treavis@ymail.com" target="_blank"><span style="color: #2baadf; font-weight: normal;">treavis@ymail.com</span></a> Website: <a href="http://sandiegotrackclub.us13.list-manage.com/track/click?u=fc3e586bc1cd014c62e2b5f41&id=546df36592&e=54bd9093aa" target="_blank"><span style="color: #2baadf; font-weight: normal;">http://treavisfitness.com/</span></a></span></b></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-79582905225995973452017-03-06T17:00:00.000-08:002017-03-06T17:00:16.753-08:00How To Be A Running Goal-Digger<style>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 18.0pt;">How To Be A
Running Goal-Digger</span></b></div>
<div align="center" class="MsoNoSpacing" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 13.5pt;">By: Kimberly
Underwood</span></b></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: black; font-size: 12.0pt;">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. </span><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiXNfmFh2VmXWZINgmiijmqROXW2Zm28xOn4oVpaHeKn4UThNS5C2RyCbFLBda8OLyJJz4cNfPpvUilQuYihRconbUJEeWd9cNsecL7gW3BUQ3E-JnLT2zhyK-Q849UFgYflYFu220_gc/s1600/Kimberly2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="283" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiXNfmFh2VmXWZINgmiijmqROXW2Zm28xOn4oVpaHeKn4UThNS5C2RyCbFLBda8OLyJJz4cNfPpvUilQuYihRconbUJEeWd9cNsecL7gW3BUQ3E-JnLT2zhyK-Q849UFgYflYFu220_gc/s320/Kimberly2.jpeg" width="320" /></a></div>
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<span style="color: black; font-size: 12.0pt;">Here’s how to get from Point A to Point B (literally &
figuratively):</span><br />
<br />
<b>1<span style="color: black; font-size: 12.0pt;">. Spend some time
evaluating where you are now- and where you would like to be.</span></b><span style="color: black; font-size: 12.0pt;"> 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. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<b><span style="color: black; font-size: 12.0pt;">2. Set tangible goals.</span></b><span style="color: black; font-size: 12.0pt;">
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). </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<b><span style="color: black; font-size: 12.0pt;">3. Figure out how to get
from Point A to Point B.</span></b><span style="color: black; font-size: 12.0pt;"> 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. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<b><span style="color: black; font-size: 12.0pt;">4. Commit to a schedule.</span></b><span style="color: black; font-size: 12.0pt;">
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.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDVD46xeUB-_wSvfg6ESF2VfHBqxKANXySF_eGzT6-F_6IgJ-rPKyAHzzkj5yyeFVrR6dnlFnJA5APWSGW_h_06zE_XErleEtkdvj6GPLdFiWRWPf0at5ZgCujYV49YvE_kDkF2pff_Eo/s1600/FullSizeRender+21.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDVD46xeUB-_wSvfg6ESF2VfHBqxKANXySF_eGzT6-F_6IgJ-rPKyAHzzkj5yyeFVrR6dnlFnJA5APWSGW_h_06zE_XErleEtkdvj6GPLdFiWRWPf0at5ZgCujYV49YvE_kDkF2pff_Eo/s320/FullSizeRender+21.jpg" width="320" /></a></div>
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<span style="color: black; font-size: 12.0pt;"><br /></span></div>
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<b><span style="color: black; font-size: 12.0pt;">5. Get outside your comfort
zone.</span></b><span style="color: black; font-size: 12.0pt;"> You won’t be hitting new and crazy goals by doing exactly what
you have been doing for years. Mix it up, baby.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="color: black; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<b><span style="color: black; font-size: 12.0pt;">6. Get mentored.</span></b><span style="color: black; font-size: 12.0pt;"> 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. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<b><span style="color: black; font-size: 12.0pt;">7. Set a deadline.</span></b><span style="color: black; font-size: 12.0pt;">
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. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<b><span style="color: black; font-size: 12.0pt;">8. Trust the process.</span></b><span style="color: black; font-size: 12.0pt;">
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. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<b><span style="color: black; font-size: 12.0pt;">9. Write this goal
everywhere.</span></b><span style="color: black; font-size: 12.0pt;"> 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.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6KjAcvHwvgYuDs7wZgdWMgcIvgdcHvn0-wybkTgdsVhil6Ra6J1CrYMvkdOCxmzvt3AkVuA6BOJxBYAc_bmL7sv3X9eB9WGtbIHBAj-zXRY8Hb9G6qUG5WmDAf5xCgJqT3RdExxW9bK4/s1600/Kimberly3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6KjAcvHwvgYuDs7wZgdWMgcIvgdcHvn0-wybkTgdsVhil6Ra6J1CrYMvkdOCxmzvt3AkVuA6BOJxBYAc_bmL7sv3X9eB9WGtbIHBAj-zXRY8Hb9G6qUG5WmDAf5xCgJqT3RdExxW9bK4/s320/Kimberly3.jpeg" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
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<span style="color: black; font-size: 12.0pt;">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! </span><br />
<br />
<span style="color: black; font-size: 12.0pt;">To read more articles by Kim, check our her blog: http://www.trackclubbabe.com/ </span></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-58103718589645360992017-03-03T10:00:00.000-08:002017-03-03T10:00:29.488-08:00Fitness Tip: Dress Warm<br />
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<b><u><span style="color: red; font-family: "arial"; font-size: 14.0pt; line-height: 150%;">Toya's Tips!</span></u></b><span style="color: #202020; font-family: "arial";"><br />
</span><b><span style="color: red; font-family: "arial"; mso-fareast-font-family: "Times New Roman";">DRESS WARM! </span></b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">TIGHTS</span></b><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;"><br />
During the colder months all athletes should wear tights during the workout
when sessions are in the early morning and evenings. Any type of tight offers a
mild amount of compression, which helps increase blood flow, keeping muscles
warm and supple. Tights will insulate the muscles, prevent pulls and strains
and most importantly, the body is not working hard to keep you warm but
allowing all energy towards your working running muscles.<br />
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUiq7erIAkydkzz9NdpZsBbgkAiP3eEXgNiJLx9RlGejddkO96FYkMco6sSSVMhq80-Zlpr0HucP3LiARvw_T4abqDArUERqFNM9NZpJuv35lfpnNfkEYS4gzE51bNYQOwyO0yGJhNDAw/s1600/FullSizeRender+22.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUiq7erIAkydkzz9NdpZsBbgkAiP3eEXgNiJLx9RlGejddkO96FYkMco6sSSVMhq80-Zlpr0HucP3LiARvw_T4abqDArUERqFNM9NZpJuv35lfpnNfkEYS4gzE51bNYQOwyO0yGJhNDAw/s320/FullSizeRender+22.jpg" width="320" /></a></div>
<span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;"><br />
<b>WARM-UP SUITS (Jacket and Pants)</b><br />
Warm-up suits should be worn regardless of weather. Wear the warm up suits to
the workout and remove them after your warm up drills and jog. After each and
every workout session athletes should immediately remove wet clothing and put
their warm-up suits on. You will notice most Kenyan and Ethiopian elite
distance runners show up to practice in warm-ups, run in tights during the
workout and immediately put their warm-ups on after the session. Again, this
will insulate the muscles, prevent pulls and strains and keep you warm after
the workout.</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;"><b><span style="color: #202020; font-family: "helvetica"; font-size: 10.0pt;">For any questions or more
information please contact Coach Toya Reavis at <a href="tel:%28858%29%20220-0151" target="_blank"><span style="color: blue;">858-220-0151</span></a> or <a href="mailto:treavis@ymail.com" target="_blank"><span style="color: #2baadf; font-weight: normal;">treavis@ymail.com</span></a> Website: <a href="http://sandiegotrackclub.us13.list-manage.com/track/click?u=fc3e586bc1cd014c62e2b5f41&id=546df36592&e=54bd9093aa" target="_blank"><span style="color: #2baadf; font-weight: normal;">http://treavisfitness.com/</span></a></span></b> </span><span style="font-family: "arial";"></span></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-21401703777967702992017-02-28T09:00:00.000-08:002017-02-28T09:00:11.395-08:00Who Was Sue Krenn???
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 18.0pt;">Who Was Sue Krenn???</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">By: Victoria Barana</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Photos: San Diego Track Club News, August 1984 </span></b></div>
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<span style="font-size: 12.0pt;">It has been a long time
since <b>Sue Krenn</b> ran among us, but we wanted you all to feel inspired by her
memory this coming <a href="https://calendar.google.com/calendar/render?eid=aGZyOGlhZ2ttcXFpYTA4djgyMm9vcmFyYm8gMWJtcmNianJkbnI1cXBxMmE3cWc0aXVrOWdAZw&ctz=America/Los_Angeles&sf=true&output=xml#eventpage_6" target="_blank"><b>Saturday, March 4th</b></a>. <span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
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<a href="https://calendar.google.com/calendar/render?eid=aGZyOGlhZ2ttcXFpYTA4djgyMm9vcmFyYm8gMWJtcmNianJkbnI1cXBxMmE3cWc0aXVrOWdAZw&ctz=America/Los_Angeles&sf=true&output=xml#eventpage_6" target="_blank"><b><i><span style="font-size: 12.0pt;">Sue Krenn Memorial Fun Run</span></i></b></a></div>
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<span style="font-size: 12.0pt;">March 4th, 2017 @ 7am</span></div>
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<span style="font-size: 12.0pt;"><a href="https://goo.gl/maps/35JiEX7ZUzw" target="_blank">Hospitality Point, San Diego</a> </span></div>
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<span style="font-size: 12.0pt;">$10 run cost(Free for SDTC RnR program members)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-IT1qlZY7G3Z6FoY0rtyJ0nZq9PEhUWEY9YSKZnF2RhEOi-cO_G6PX2JB3K3nwTfJoXBwHHwxLABi5EzNRQqaX9ucIDUFaSfhyUxM-cIV4QYlBYMVCp0-DMPBNNoXrGUbylLz9i9Kp7k/s1600/FullSizeRender+27.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-IT1qlZY7G3Z6FoY0rtyJ0nZq9PEhUWEY9YSKZnF2RhEOi-cO_G6PX2JB3K3nwTfJoXBwHHwxLABi5EzNRQqaX9ucIDUFaSfhyUxM-cIV4QYlBYMVCp0-DMPBNNoXrGUbylLz9i9Kp7k/s320/FullSizeRender+27.jpg" width="287" /></a></div>
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<span style="font-size: 12.0pt;">According to those who
knew her, Sue was not only an amazing runner, but also a generous, kind, and
adventurous woman who was deeply passionate about her friends, the running
community, and traveling the world. <br />
<br />
Sue became a runner relatively late in life and running fast definitely did
not come easy for her. As a young woman, Sue was a rower. When Sue began
running, she still had the physique of a strong rower (read: not the physique of an
elite runner!). </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSpDxdmEPaTQQKIttdOqKePsK4EhvVyHXzP0pzmN2LXSxwBkuX_3iFtKC-FqZsG8KvqIJTaI3bU-2a6poxHWeuMwvSoTKml7M_UE0dFPRfVabvwWC6-4wBEpljl9qBHszBhqJ6CMGjHds/s1600/FullSizeRender+28.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSpDxdmEPaTQQKIttdOqKePsK4EhvVyHXzP0pzmN2LXSxwBkuX_3iFtKC-FqZsG8KvqIJTaI3bU-2a6poxHWeuMwvSoTKml7M_UE0dFPRfVabvwWC6-4wBEpljl9qBHszBhqJ6CMGjHds/s320/FullSizeRender+28.jpg" width="303" /></a><span style="font-size: 12.0pt;"> </span>
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<span style="font-size: 12.0pt;">Despite being rather slow,
when Sue started running, she was determined to train with the faster runners.
During group workouts, Sue would start with the faster runners, only to soon be
left behind. Undeterred, she would line up with the faster runners again the
following week. Sue was incredibly disciplined about her training and she gradually
became a fast runner herself. It was not long before Sue began winning local races. </span></div>
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<span style="font-size: 12.0pt;">Sue ran marathons in San
Francisco (1978), Boston (1979), Seoul (1982), Vancouver (1982), and
Venezuela (1984). She finished all of these marathons, except the one in Venezuela,
in less than 3 hours. For a time, Sue was the US women’s national record holder
at the 50K distance. In 1979, Sue ranked 7th among all US female marathoners. </span></div>
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<span style="font-size: 12.0pt;">Sue’s marathon PR was 2:38:50,
good for third place among all the women in the 1979 Boston Marathon!! (For
a little perspective, Joan Benoit won that race, setting a new American Record
in 2:35:15.) </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnfsvIXH0XEjy23dNsUiVViQs4WCHZYKpIqvrbzUZFj5icJslwX1WVRmvOnYsdfYxuUuRd0-_ci6_dp-5cSXhUkSK4zzhJXht7YElwU8nxW4Nen0gA7vXdD71RvBHQfGN-thzckqYOWWU/s1600/FullSizeRender+30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnfsvIXH0XEjy23dNsUiVViQs4WCHZYKpIqvrbzUZFj5icJslwX1WVRmvOnYsdfYxuUuRd0-_ci6_dp-5cSXhUkSK4zzhJXht7YElwU8nxW4Nen0gA7vXdD71RvBHQfGN-thzckqYOWWU/s200/FullSizeRender+30.jpg" width="142" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijYEvG-5cVOSvrASXRSp601HCDnhM_L-IU2iT6R8R1X8X9Cg83doJ0AI_LuaM1YWoVGRRn9Uit6L1FNc4g9BrZB-0YnSRm-sf_3AwSmtDslgdZDYLYDthq-gdnBk0S68HKFYVvrsQrpZ8/s1600/FullSizeRender+29.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijYEvG-5cVOSvrASXRSp601HCDnhM_L-IU2iT6R8R1X8X9Cg83doJ0AI_LuaM1YWoVGRRn9Uit6L1FNc4g9BrZB-0YnSRm-sf_3AwSmtDslgdZDYLYDthq-gdnBk0S68HKFYVvrsQrpZ8/s200/FullSizeRender+29.jpg" width="153" /></a></div>
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<span style="font-size: 12.0pt;"><br />Sue was an enthusiastic supporter of her running community. She was a member of
the <a href="https://sandiegotrackclub.org/" target="_blank">San Diego Track Club</a> and was the race director for SDTC’s 15K
race, which has since been renamed in her memory. The motto of the race,
No Wussies, comes from something Sue used to say to someone being negative
about the conditions of a workout, be it because of fatigue or the weather
(i.e. too much wind or rain); Sue would say “come on, don’t be a wussie!” </span></div>
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<span style="font-size: 12.0pt;"></span></div>
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<span style="font-size: 12.0pt;"></span><br /><span style="font-size: 12.0pt;"></span><span style="font-size: 12.0pt;">
Sue also loved to travel. She was a Spanish teacher and went to South America to
teach. In 1984 she competed in the Venezuela Marathon and placed third
among the women. A few days after running in that marathon, she went scuba
diving off Bonaire Island in the Dutch Antilles north of Venezuela. Sue
died during the dive, at the age of 34.<br />
<br />
<a href="https://calendar.google.com/calendar/render?eid=aGZyOGlhZ2ttcXFpYTA4djgyMm9vcmFyYm8gMWJtcmNianJkbnI1cXBxMmE3cWc0aXVrOWdAZw&ctz=America/Los_Angeles&sf=true&output=xml#eventpage_6" target="_blank">This coming Saturday</a>, when you are running along in Sue’s memory, we hope you
will feel inspired by the San Diego legend Sue Krenn! </span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir05zWVneEC30lbuhfYamasOimGKezcuVvjwDiYAcAXn5MrRLUUqVTUgiJCwCvNufLqefYAytf8GFXxsN9KUcN0mvCpROAk0O5q0j-vaUedGRz44o_q6C4ggQv7L7icSrzJygzpJVOyXs/s1600/FullSizeRender+24.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir05zWVneEC30lbuhfYamasOimGKezcuVvjwDiYAcAXn5MrRLUUqVTUgiJCwCvNufLqefYAytf8GFXxsN9KUcN0mvCpROAk0O5q0j-vaUedGRz44o_q6C4ggQv7L7icSrzJygzpJVOyXs/s640/FullSizeRender+24.jpg" width="480" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxayhlztRnhyphenhyphenVDxNHjJ0V4857pZyQJCBh1Sa7H3BkoZNUnUuG15HoMVemQ4gHayeKjagHqdnsyVijIp923rzdp6WWormTzmWfmAkaQP6uMO7cdATYoc8VdtWKajp-lLsyuoTpb0dDU4r0/s1600/FullSizeRender+25.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxayhlztRnhyphenhyphenVDxNHjJ0V4857pZyQJCBh1Sa7H3BkoZNUnUuG15HoMVemQ4gHayeKjagHqdnsyVijIp923rzdp6WWormTzmWfmAkaQP6uMO7cdATYoc8VdtWKajp-lLsyuoTpb0dDU4r0/s640/FullSizeRender+25.jpg" width="640" /></a></div>
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Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-42900852339357819012017-02-21T15:28:00.000-08:002017-02-21T15:28:07.410-08:00Fitness Tip: Nutrition & Recovery<style>
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<b><u><span style="color: red; font-family: "arial"; font-size: 14.0pt;">Toya's Tips!</span></u></b>
<span style="color: #202020; font-family: "arial";"></span></h2>
<h2 style="text-align: center;">
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<b><span style="color: red; font-family: "arial";">NUTRITION AND RECOVERY GUIDELINES</span></b></div>
<h2 style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red; font-family: "arial";"></span></b></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPBhmFVseaKG0tj8sBEMJ5Ghmj1VmhW0aY-p0PkaOgeG1JubZxYOI1TLmjHy8rrkMRH25a-lSk5-IsyhAPZURmiRNVj0fXZyd6cnjSWQbPVLaWtvlGfAEcq9i9Vv5GT82GCwOy_YAcPUU/s1600/Toya2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPBhmFVseaKG0tj8sBEMJ5Ghmj1VmhW0aY-p0PkaOgeG1JubZxYOI1TLmjHy8rrkMRH25a-lSk5-IsyhAPZURmiRNVj0fXZyd6cnjSWQbPVLaWtvlGfAEcq9i9Vv5GT82GCwOy_YAcPUU/s320/Toya2.jpeg" width="320" /></a></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Please bring 2 bottles to all workouts. One filled with
plain water to use during the workout and the other filled with your
carbohydrate/protein recovery mix. The recovery bottle must be consumed immediately
after the workout while you are stretching and driving home. The drink
must consist of carbs and protein. Here is a list of carb/protein mixes to
choose from: </span><span style="font-family: "arial";"></span><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;"><a href="http://sandiegotrackclub.us13.list-manage.com/track/click?u=fc3e586bc1cd014c62e2b5f41&id=2a84613551&e=54bd9093aa"><span style="color: #2baadf;">http://runnerclick.com/best-recovery-drinks-for-runners-reviewed/</span></a>
</span><span style="font-family: "arial";"></span>
</div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Pre-Workout Guide</span></b><span style="color: #202020; font-family: "arial";"><br />
</span><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Eat healthily during the day to avoid any intestinal upset that might
impede your training plans. Also eat often and enough that you're adequately
fueled for your session to avoid the 'I'm too hungry' excuse.</span><span style="font-family: "arial";"></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Never skip breakfast. Eat at least 500 calories for
your morning meal. For example, quickly throw together a fruit smoothie
made with yogurt, fruit and juice. Or try cereal topped with nuts, skimmed
milk and a piece of fruit. </span><span style="font-family: "arial"; mso-fareast-font-family: "Times New Roman";"></span></li>
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Make lunch your main meal of the day. Focus on a big
salad, high-quality protein, such as fish, tofu, lean beef, chicken or
bread with cooked grain, along with fresh fruit. </span><span style="font-family: "arial"; mso-fareast-font-family: "Times New Roman";"></span></li>
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Always eat a mid-afternoon snack. Around three hours
before your run, eat a light snack of fruit or an energy bar together with
half a pint of water. Then 60-90 minutes before the workout follow
guidelines below:</span><span style="font-family: "arial"; mso-fareast-font-family: "Times New Roman";"></span></li>
</ul>
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<b><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Timing: </span></b><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">60-90 minutes pre-workout,
have a solid, balanced meal containing...<br />
<b>Protein </b>= 0.25g per pound of your target body weight.<br />
<b>Carbs</b>= 0.25g per pound of your target body weight.<br />
Adding fat at this point is fine; use your discretion as long as it fits into
your macronutrient goals.</span><span style="font-family: "arial";"></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Post Workout Guide</span></b><span style="color: #202020; font-family: "arial";"><br />
</span><span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">During a workout, your body breaks down muscle glycogen as well
as muscle protein structures. Therefore, following exercise, your body needs to
replenish its energy stores and repair muscle tissue to allow for new growth.
In order to do this, you'll need to consume enough carbs to promote substantial
insulin release.. As a general rule of thumb, you'll want to consume about 0.8
grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes
after your workout. Any longer and you may miss your "window of
opportunity" (the time period in which your muscles will benefit most from
nutrition). You'll also want to take in about one-third or one-half that ratio
in protein or about 0.2 to 0.4 grams per 2.2 pounds of body weight. Consume
this drink on your way home from the workout. Eat a well-balanced meal once you
are hone.</span><span style="font-family: "arial";"></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #202020; font-family: "arial"; font-size: 9.0pt; line-height: 150%;">Within 30 minutes post-workout, have either a liquid or
solid meal containing...<br />
<b>Protein </b>= 0.2 to 0.4 grams per 2.2 pounds of body weight.<br />
<b>Carbs</b>= 0.8 grams of carbohydrate per 2.2 pounds of body weight.<br />
Amount of fat here doesn't matter as long as your daily target is hit.</span><span style="font-family: "arial";"></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<b><span style="color: #202020; font-family: "helvetica"; font-size: 10.0pt;">For any questions or more
information please contact Coach Toya Reavis at <a href="tel:%28858%29%20220-0151" target="_blank"><span style="color: blue;">858-220-0151</span></a> or <a href="mailto:treavis@ymail.com" target="_blank"><span style="color: #2baadf; font-weight: normal;">treavis@ymail.com</span></a> Website: <a href="http://sandiegotrackclub.us13.list-manage.com/track/click?u=fc3e586bc1cd014c62e2b5f41&id=546df36592&e=54bd9093aa" target="_blank"><span style="color: #2baadf; font-weight: normal;">http://treavisfitness.com/</span></a></span></b><span style="font-size: 10.0pt;"></span></div>
<span class="post-author vcard"></span><br />
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0tag:blogger.com,1999:blog-5957649117782818909.post-77686239928023559212017-02-17T14:57:00.000-08:002017-02-17T14:57:04.736-08:00Fitness Tip: Running Socks<style>
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<div align="center" style="margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt; text-align: center;">
<b><u><span style="color: red; font-size: 13.5pt;">Toya's Tuesday Tips!</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="color: #202020; font-family: "helvetica";"></span></b></div>
<div align="center" style="margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt; text-align: center;">
<b><span style="color: red; font-family: "helvetica";">PROPER RUNNING SOCKS – PREVENT BLISTERS</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #202020; font-family: "helvetica";"></span></b></div>
<div style="margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt;">
<span style="color: #202020; font-family: "helvetica"; mso-bidi-font-weight: bold;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
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<div style="margin: 7.5pt 0in; text-align: justify;">
<span style="color: #202020; font-family: "helvetica"; mso-bidi-font-weight: bold;">Picking proper running socks is almost as important as choosing the right
running shoes!</span></div>
<div style="margin: 7.5pt 0in; text-align: justify;">
<span style="color: #202020; font-family: "helvetica"; mso-bidi-font-weight: bold;"><br /></span><span style="color: #202020; font-family: "helvetica"; mso-bidi-font-weight: bold;">
Wearing the wrong socks can ruin a run or a race due to blisters. The cure is
wearing the proper technical running sock. Technical running socks are designed
for running. They will keep your feet mostly dry and comfortable; add a bit of
support, give rear foot padding and even a touch of cushioning.</span><span style="color: #202020; font-family: "helvetica";"></span><br />
<span style="color: #202020; font-family: "helvetica";"></span><span style="color: #202020; font-family: "helvetica";">
<span style="mso-bidi-font-weight: bold;"></span></span></div>
<div style="margin: 7.5pt 0in; text-align: justify;">
<span style="color: #202020; font-family: "helvetica"; mso-bidi-font-weight: bold;">While running, you generate plenty of heat and sweat and generic cotton
socks absorb that moisture and retain it against your feet. Inevitably, this
results in heavy, soggy socks which is the perfect breeding ground for blisters
and bacteria.</span><span style="color: #202020; font-family: "helvetica";"><br />
</span></div>
<div style="margin: 7.5pt 0in; text-align: justify;">
<span style="color: #202020; font-family: "helvetica"; mso-bidi-font-weight: bold;">Instead, you need technical running socks made out of synthetic fibers
that wick moisture away from the foot to keep it relatively dry. Wicking is a
term which means the socks move moisture away from your feet to the outside of
the shoe where it evaporates. This keeps your feet dry and eliminating the
friction that causes blisters. Good technical running socks are made from
synthetic fibers such as acrylic, nylon or polyester or a blend of natural
fibers (wool and cotton) and synthetics.</span></div>
<div style="margin: 7.5pt 0in; text-align: center;">
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<div style="margin: 7.5pt 0in; text-align: center;">
<b><span style="color: red; font-family: "helvetica"; font-size: 14.0pt;">DO NOT
BUY SOCKS THAT ARE 100% COTTON!!</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #202020; font-family: "helvetica"; font-size: 14.0pt;"></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgubEMBemdJFyWmaidFJm48O-J1a1OP75d4DLPYa1LnjYtV-NLlPK4JrZVayB3X-UA6k-pm2fatq-f0y-ddV2Sz164qGtz4oCKZY76hpiOkILtzI2NF39MVEgNL_z71plm-Tc-FEZXG6oU/s1600/FullSizeRender+19.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgubEMBemdJFyWmaidFJm48O-J1a1OP75d4DLPYa1LnjYtV-NLlPK4JrZVayB3X-UA6k-pm2fatq-f0y-ddV2Sz164qGtz4oCKZY76hpiOkILtzI2NF39MVEgNL_z71plm-Tc-FEZXG6oU/s200/FullSizeRender+19.jpg" width="200" /></a></div>
<div style="margin: 7.5pt 0in; text-align: justify;">
<span style="color: #202020; font-family: "helvetica"; mso-bidi-font-weight: bold;">There are plenty of different types and brands to choose from, but the
most important aspect of buying the right running sock is fit. If the socks are
too big, they will bunch in your shoes. Too small and your toes will get
squished. If the socks fit loosely, your heels will slip. The socks should also
fit your shoes well. If your shoes are a little narrow, you don't want to buy
an especially thick pair of socks that will take up more room. Conversely, if
your shoes are slightly on the wide side, a thick pair of socks can take up
extra room and provide a better all-around fit.</span><span style="color: #202020; font-family: "helvetica";"></span></div>
<div style="margin: 7.5pt 0in; text-align: justify;">
<span style="color: #202020; font-family: "helvetica"; mso-bidi-font-weight: bold;"><a href="https://www.milestonerunning.com/">Milestone Running</a>, <a href="http://movinshoes.com/">Movin Shoes</a>, and <a href="https://www.roadrunnersports.com/">Road Runner Sports</a> have a variety
of technical socks to choose from.</span><span style="color: #202020; font-family: "helvetica";"></span></div>
<div style="margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 7.5pt;">
<span style="color: #202020; font-family: "helvetica";"><br />
<b>For any questions or more information please contact Coach Toya Reavis at <a href="tel:%28858%29%20220-0151" target="_blank" value="+18582200151">858-220-0151</a>
or treavis@ymail.com <span style="mso-spacerun: yes;"> </span>Website: <a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://sandiegotrackclub.us13.list-manage1.com/track/click?u%3Dfc3e586bc1cd014c62e2b5f41%26id%3De0d2ac1300%26e%3D54bd9093aa&source=gmail&ust=1487283332982000&usg=AFQjCNHTLxFzy7PRf9QobMxZMgqyEcHtEA" href="http://sandiegotrackclub.us13.list-manage1.com/track/click?u=fc3e586bc1cd014c62e2b5f41&id=e0d2ac1300&e=54bd9093aa" target="_blank"><span style="color: #2baadf; mso-bidi-font-weight: normal;">http://treavisfitness.com/</span></a></b></span></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com1San Diego, CA, USA32.715738 -117.1610838000000331.861779000000002 -118.45197730000002 33.569697000000005 -115.87019030000003tag:blogger.com,1999:blog-5957649117782818909.post-24320070305555817682017-02-15T14:37:00.000-08:002017-02-15T14:37:02.923-08:00Fitness Tip: Long Run Prep
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<b><u><span style="color: red; font-family: "Times New Roman"; font-size: 14.0pt; line-height: 150%;">Toya's Tips!</span></u></b><span style="color: #202020; font-family: Helvetica; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: 150%; margin: 7.5pt 0in; text-align: center;">
<b><span style="color: red; font-family: Helvetica; mso-bidi-font-family: "Times New Roman";">FRIDAY NIGHT - LONG RUN
TRAINING PREPARATION</span></b><span style="color: #202020; font-family: Helvetica; mso-bidi-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: 150%; margin: 7.5pt 0in; text-align: left;">
<a href="http://treavisfitness.com/" target="_blank"><span style="color: #202020; font-family: Helvetica; mso-bidi-font-family: "Times New Roman";"></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://treavisfitness.com/" target="_blank"><img alt="" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5s1HLb3nhqlCGC6M-Qj_rCHwqGNTseeep115PkzJ9Wfb3ROS2oVHeug55AgpRrDBslQiIv4qnboyXO2NgV31lcDexlvOjibEIawhLMKUDuddF9jYVikJ1Cbl2vOsYMNL6LmcpiMSaeAY/s320/FullSizeRender+17.jpg" width="320" /></a></div>
<br />
<div class="MsoNormal" style="line-height: 150%; margin: 7.5pt 0in; text-align: left;">
<span style="color: #202020; font-family: Helvetica; mso-bidi-font-family: "Times New Roman";">Treat each Friday like
the day before race day – Get used to a routine before your long run. This will
prepare you for the night before the marathon!!</span></div>
<ul style="margin-top: 0in; text-align: left;" type="disc">
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt;"><span style="font-family: Helvetica; mso-bidi-font-family: "Times New Roman";">Little
or no fiber for the Friday night dinner</span></li>
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt;"><span style="font-family: Helvetica; mso-bidi-font-family: "Times New Roman";">Hydrate
with plain water and an electrolyte drink (such as Vitalyte) throughout
the day</span></li>
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt;"><span style="font-family: Helvetica; mso-bidi-font-family: "Times New Roman";">Eat
fruits, vegetables, good protein and carbohydrates throughout the day</span></li>
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt;"><span style="font-family: Helvetica; mso-bidi-font-family: "Times New Roman";">Go to
bed early</span></li>
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt;"><span style="font-family: Helvetica; mso-bidi-font-family: "Times New Roman";">Lay
clothing out</span></li>
<li class="MsoNormal" style="color: #202020; line-height: 150%; margin-bottom: 7.5pt; margin-top: 7.5pt;"><span style="font-family: Helvetica; mso-bidi-font-family: "Times New Roman";">Prepare
recovery drink and recovery nutrition on Friday night </span></li>
</ul>
<div class="MsoNormal" style="text-align: left;">
<b><span style="color: #202020; font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman";">For any questions or more
information please contact Coach Toya Reavis at <a href="tel:%28858%29%20220-0151" target="_blank"><span style="color: blue;">858-220-0151</span></a> or <a href="mailto:treavis@ymail.com" target="_blank"><span style="color: #2baadf; font-weight: normal;">treavis@ymail.com</span></a> Website: <a href="http://sandiegotrackclub.us13.list-manage.com/track/click?u=fc3e586bc1cd014c62e2b5f41&id=546df36592&e=54bd9093aa" target="_blank"><span style="color: #2baadf; font-weight: normal;">http://treavisfitness.com/</span></a></span></b><span style="font-size: 10.0pt;"></span></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com3tag:blogger.com,1999:blog-5957649117782818909.post-17930571377496067852017-02-10T00:42:00.001-08:002017-02-10T00:42:23.831-08:00Track Etiquette
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and Etiquette Tips:</span></b></div>
<div align="center" class="MsoNormal" style="line-height: 125%; mso-outline-level: 1; text-align: center;">
<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"></span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span></div>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"></span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">
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</span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Check out these great track safety and etiquette tips for
both experiences and new runners! See you on the track next Tuesday!!!</span></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">
</span>
<div class="MsoNormal" style="text-align: center;">
<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"></span></div>
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<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Do</span></b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> make sure you look both ways before you cross
over to the field upon arrival or departure. Listen carefully. If someone
yells "Track!" it means a fast runner is approaching in Lane 1 or
2 and someone is blocking it.<br /></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Do </span></b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">respect others' paces. When we have large groups, such
as during our marathon training season, the following designations exist: </span></li>
<ul type="circle">
<li class="MsoNormal" style="mso-list: l0 level2 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in;"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Lanes 1-3 are reserved for the fastest runners. Never
stand in these lanes.</span></li>
<li class="MsoNormal" style="mso-list: l0 level2 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in;"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Lanes 4-6 are for intermediate, or
midpack, runners.</span></li>
<li class="MsoNormal" style="mso-list: l0 level2 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in;"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Lanes 7-9 are for beginner or back-of-the-pack
runners.<br /></span></li>
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<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Do</span></b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> warmups running clockwise; the workouts running
counter clockwise.<br /></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Do</span></b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> leave your iPod at home.<br /></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Do</span></b><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> pay attention to runners around you when you are
starting and stopping.</span></li>
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IMPORTANT!!**</span></h1>
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Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0tag:blogger.com,1999:blog-5957649117782818909.post-24177054562227282122017-02-06T23:47:00.001-08:002017-02-15T15:06:51.414-08:00Fitness Tip: Dynamic Warm-Ups
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<h2 style="text-align: center;">
<b><u><span style="color: red; font-family: Arial;">Fitness Tip: Importance of
Dynamic Warm Ups</span></u></b><span style="font-family: Arial;"></span></h2>
<b style="mso-bidi-font-weight: normal;"><span style="color: red; font-family: Arial; font-size: 10.0pt;"> </span></b><h3 style="text-align: center;">
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<div style="line-height: 115%; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red; font-family: Arial;">By: Panos Papaconstantinou</span></b><span style="font-family: Arial;"></span></div>
<h3 style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 10.0pt;"></span></b></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3v7tqJCdTlrJkZVovtC5ed-jAnhtqU0PtmgjEsvJYyqKBz_RtswTc4zB1x6xhrxPUIv5P1ZDnCnOhgT7b7mgMzj8pG9riKxwrjqjD8JPD7m2C0uDu9HNAXzs8SMsfJ6r5UgMwDBywltU/s1600/IMG_3131+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3v7tqJCdTlrJkZVovtC5ed-jAnhtqU0PtmgjEsvJYyqKBz_RtswTc4zB1x6xhrxPUIv5P1ZDnCnOhgT7b7mgMzj8pG9riKxwrjqjD8JPD7m2C0uDu9HNAXzs8SMsfJ6r5UgMwDBywltU/s320/IMG_3131+2.JPG" width="320" /></a></div>
<div style="line-height: 125%;">
<span style="color: #202020; font-family: Arial; font-size: 9.0pt; line-height: 125%;"><br /></span></div>
<div style="line-height: 125%;">
<span style="color: #202020; font-family: Arial; font-size: 9.0pt; line-height: 125%;">Have you ever wondered why we do a few easy
loops around the track or jog for a few minutes on Saturday? Warming up the
body is achieved by elevating the core body temperature to a point where
heart rate is elevated and perspiration begins. This perhaps is the
single best thing you can do to prevent injuries that result from a
high intensity workout, (e.g lactic threshold or starting off right away
running "fast", the "fast" depending on the individual).
When experienced runners run on their own in lieu of a formal warm-up,
they start off "slow" , warming up first, then gradually speed up
reaching their regular pace.<br />
<br />
Doing the two loops / jog would be sufficient to warm-up the body. Performing
additional dynamic exercises after the loops can further warm-up and
loosen up the specific muscles and joints used in running thus
reducing the risk of injuries and also help achieve better
performance during the workout. Perhaps you may have seen professional
runners having their own elaborate warm-up routines before races.<br />
<br />
Make sure you are on time on Tuesdays and Saturdays, so you don't miss the
warm-up. If you so happen to be late on Tuesday, do two loops on the turf
around the football field on your own before joining the workout, or if
falling behind on Saturday, go slower for about 10 minutes and
gradually increase your pace.</span></div>
Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com3tag:blogger.com,1999:blog-5957649117782818909.post-75937642528725132202017-01-03T16:44:00.000-08:002017-01-03T16:44:55.983-08:00SDTC Log-in & Memberships<div dir="ltr" id="docs-internal-guid-8d6ae410-66ea-df04-e8d5-232db1ab6c96" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 29.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">How to log in to the SDTC website:</span></div>
<br /><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">1. Start by visiting </span><a href="http://sandiegotrackclub.org/" style="text-decoration: none;"><span style="background-color: transparent; color: #0563c1; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline;">http://sandiegotrackclub.org/</span></a></div>
<br /><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://sandiegotrackclub.org/" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><img alt="https://gallery.mailchimp.com/fc3e586bc1cd014c62e2b5f41/images/7f24a7b2-aa05-4b9f-ba34-a1bf49741ca1.png" height="52" src="https://lh6.googleusercontent.com/g_RVWmvZ6U8sznZlEPBOjMjMquoRZ2yzywnRocEEyTc6A0Gorl2dd14BeW-i3SF4z-7BDMlTNJr_sVOTpje_9_L32hW6jWnH6FquVIjUHIHNHnCgLEeIaEuUybDTUyevPPGivqkhGfPYd5p0RA" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="500" /></span></a></div>
<br /><br /><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">2. After you click login, please click on "RESET PASSWORD". </span></div>
<br /><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><img alt="https://gallery.mailchimp.com/fc3e586bc1cd014c62e2b5f41/images/4fc9c8cd-4861-42c6-bc5b-2a9d2016815a.png" height="217" src="https://lh3.googleusercontent.com/EvL0SIzfH2yK3R7vPDnX73LLEaBWeK6f3CsXnZ3U8o2nF83-XGdBZyiL89oZrXPq0sAmMmiZawuJtsn0H-UXMtocrh28XJFij-fD_AzAfoCCFRzsUW2LRfjBwHaHyLlGFqfu5W8k_evFzaXZKA" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="500" /></span></div>
<br /><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">3. Once you click on Reset Password, you will be directed to put in a user name or email address. You will want to make sure you use the email address that you have been getting your weekly/monthly newsletters sent to.</span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">4. You will receive an email shortly after you request a new password. If you don't get it in 5 minutes, please try once more, sometimes it gets stuck in cyberspace.</span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">5. </span><u><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Next steps</span></u><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">:</span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Renew membership: </span><a href="https://sandiegotrackclub.org/plans/join/" style="text-decoration: none;"><span style="background-color: transparent; color: #0563c1; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline;">https://sandiegotrackclub.org/plans/join/</span></a><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Sign up for RnR Training Program: </span><a href="https://sandiegotrackclub.org/rockin-n-runnin/" style="text-decoration: none;"><span style="background-color: transparent; color: #0563c1; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline;">https://sandiegotrackclub.org/rockin-n-runnin/</span></a><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">If you have any issues, please email </span><a href="mailto:membership@sandiegotrackclub.org" style="text-decoration: none;"><span style="background-color: transparent; color: #0563c1; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline;">membership@sandiegotrackclub.org</span></a><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">__________________________________________________________</span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 29.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">How to view your SDTC subscriptions:</span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Log into the SDTC website: </span><a href="https://sandiegotrackclub.org/" style="text-decoration: none;"><span style="background-color: transparent; color: #0563c1; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline;">https://sandiegotrackclub.org/</span></a></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Click on “</span><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">My Account</span><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">” in the “</span><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">MySDTC</span><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">” menu.</span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><img height="192" src="https://lh6.googleusercontent.com/MIKND348Pgr_8MCipXhqkqSBdyFyRhbvKURV7F4AuS3kT2lX1LgMGi1LqYWRNbLP7maDfTbgAmQM9o4hCpb8eGHdF5y0mlkjhu77MVX4MdwUQ7Rm2Dl3Ub0PmlZ7a4ASZUEFSt9N" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="624" /></span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">3. Once on your account page, click on “Subscriptions”.</span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><img height="281" src="https://lh4.googleusercontent.com/4zBBMBvXSRJYdnUBMigThaLno3jLVZN9qcbszZuMxu4YH7KfCu_m1M-7gsiyfeBwu4-DbaByD-00pEGMimZ6F8S6WLEbqi6gOHiOmxm194MZ_Xs_uDku4YNP3p00eaP0GRFvmIEZ" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="624" /></span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">4. Review your membership and subscriptions. </span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><img height="376" src="https://lh4.googleusercontent.com/IHZ0tIREEzle2UbIYJKA3fwSfvm5yoDPmWTWF_bzYyM9o-QX9z_DevLpSRSTPjUtZXStKOhNWhlbeiRZPIroZ4dSrc9fKGfVvV7VvULkv5q9sbcTJR6-ui3641xVe7Kcz9DGp03n" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="624" /></span></div>
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">If you have any issues, please email </span><a href="mailto:membership@sandiegotrackclub.org" style="text-decoration: none;"><span style="background-color: transparent; color: #0563c1; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline;">membership@sandiegotrackclub.org</span></a><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
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Anonymoushttp://www.blogger.com/profile/05380802061121181227noreply@blogger.com0tag:blogger.com,1999:blog-5957649117782818909.post-10338309008483359592016-12-02T12:48:00.000-08:002016-12-02T12:48:19.204-08:00Winter Track Series<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlTVNLd3hyphenhyphentpUDMN3AhdM67SMtmEQLqWUMvs_SjTEajO5q3OW9M9C_isoIiZ2VVPHMhJ4GGI9laT5J8cWdGXEUdZKAwW0wVJRbZ8H41DF844mZRrnWdozNVjXisdlbdtRWnGia6JnJavY/s1600/IMG_4813.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlTVNLd3hyphenhyphentpUDMN3AhdM67SMtmEQLqWUMvs_SjTEajO5q3OW9M9C_isoIiZ2VVPHMhJ4GGI9laT5J8cWdGXEUdZKAwW0wVJRbZ8H41DF844mZRrnWdozNVjXisdlbdtRWnGia6JnJavY/s320/IMG_4813.JPG" width="320" /></a></div>
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It’s that time of year again - the Winter Track Series starts <span class="aBn" data-term="goog_531391927" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">tomorrow</span></span> at <span class="aBn" data-term="goog_531391928" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">9 AM</span></span>, <span class="aBn" data-term="goog_531391929" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">December 3</span></span> at San Diego State University. Competitors in all age groups are welcome to participate in track and field events including sprints ranging from the 60-meter dash to the 3000-meter run, pole-vaulting, high jump and the javelin. Athletes pay $15 at the gate for day-of meet registration and spectators are free. All proceeds will go to the SDSU Women’s Cross Country and Track & Field Program. </div>
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<a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://summernightstrack.com/pdfs/event_info_sdsu.pdf&source=gmail&ust=1480796062798000&usg=AFQjCNFESwj0619chEl0L6mDzgT0r-8Tgw" href="http://summernightstrack.com/pdfs/event_info_sdsu.pdf" style="color: #1155cc;" target="_blank">Event Details and Schedule</a></div>
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If you don’t have the time to participate in <span class="aBn" data-term="goog_531391930" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">tomorrow’s</span></span> meet, fear not, the series picks back up after the holidays on <span class="aBn" data-term="goog_531391931" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">January 21, 2017</span></span> at Sweetwater High School. </div>
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<br /><b><u>Winter Series Schedule</u></b></div>
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<a href="http://summernightstrack.com/winter-track-series.html">Saturday, December 3, 2016: San Diego Stat University</a></div>
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<span style="color: #003a6d; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; text-align: justify;">Contact: Sheila Burrell and/or Rick Reaser</span><br style="color: #003a6d; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; text-align: justify;" /><a href="mailto:sburrell@mail.sdsu.edu" style="color: black; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; outline: none; text-align: justify;">sburrell@mail.sdsu.edu</a><span style="color: #003a6d; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; text-align: justify;"> & </span><a href="mailto:rick-reaser@msn.com" style="color: black; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; outline: none; text-align: justify;">rick-reaser@msn.com</a></div>
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<a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://summernightstrack.com/pdfs/Sweetwater2016.pdf&source=gmail&ust=1480796062798000&usg=AFQjCNFb-CBF_ziEx433NY8WRgRcGYl5xA" href="http://summernightstrack.com/pdfs/Sweetwater2016.pdf" style="color: #1155cc;" target="_blank">Saturday, January 21, 2017 | Sweetwater High School</a></div>
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<span style="color: #003a6d; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; text-align: justify;">Contact: Tim Latham</span><br style="color: #003a6d; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; text-align: justify;" /><a href="mailto:Robert.latham@sweetwaterschools.org" style="color: black; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; outline: none; text-align: justify;">Robert.Latham@sweetwaterschools.org</a></div>
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<span class="aBn" data-term="goog_531391933" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Saturday, January 28, 2017</span></span> | Del Norte High School (more details to follow)</div>
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<span class="aBn" data-term="goog_531391934" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Saturday, February 4, 2017</span></span> | Balboa Stadium at San Diego City College (more details to follow)</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5957649117782818909.post-38987082932484446612016-11-16T14:09:00.001-08:002016-11-16T14:09:42.343-08:00How to login!!<h1>
How to login to your membership page:</h1>
Start by visiting <a data-cke-saved-href="https://sandiegotrackclub.org/" href="https://sandiegotrackclub.org/" target="_blank">https://sandiegotrackclub.org/</a> .<br /><br /><img align="none" data-cke-saved-src="https://gallery.mailchimp.com/fc3e586bc1cd014c62e2b5f41/images/7f24a7b2-aa05-4b9f-ba34-a1bf49741ca1.png" height="53" src="https://gallery.mailchimp.com/fc3e586bc1cd014c62e2b5f41/images/7f24a7b2-aa05-4b9f-ba34-a1bf49741ca1.png" style="height: 53px; margin: 0px; width: 500px;" width="500" /><br /><br />After you click login, please click on "RESET PASSWORD". <br /><br /><img align="none" data-cke-saved-src="https://gallery.mailchimp.com/fc3e586bc1cd014c62e2b5f41/images/4fc9c8cd-4861-42c6-bc5b-2a9d2016815a.png" height="217" src="https://gallery.mailchimp.com/fc3e586bc1cd014c62e2b5f41/images/4fc9c8cd-4861-42c6-bc5b-2a9d2016815a.png" style="height: 217px; margin: 0px; width: 500px;" width="500" /><br /><br />Once you click on Reset Password, you will be directed to put in a user name or email address. You will want to make sure you use the email address that you have been getting your weekly/monthly newsletters sent to.<br /><br /><img align="none" data-cke-saved-src="https://gallery.mailchimp.com/fc3e586bc1cd014c62e2b5f41/images/ba191c7d-3f1c-4c7b-a3b7-01888adf78ae.png" height="192" src="https://gallery.mailchimp.com/fc3e586bc1cd014c62e2b5f41/images/ba191c7d-3f1c-4c7b-a3b7-01888adf78ae.png" style="height: 192px; margin: 0px; width: 500px;" width="500" /><br /><br />You will receive an email shortly after you request a new password. If you don't get it in 5 minutes, please try once more, sometimes it gets stuck in cyber space.<br /><br />I hope this is helpful for everyone. If you are still having questions or issues, please email either myself of Pat McBride at:<br /><a data-cke-saved-href="http://pmcbride13@gmail.com" href="http://pmcbride13@gmail.com/" target="_blank">pmcbride13@gmail.com</a><br />or<br /><a data-cke-saved-href="http://ashleyharbecke@gmail.com" href="http://ashleyharbecke@gmail.com/" target="_blank">ashleyharbecke@gmail.com</a><br />
<br />
<a href="http://eepurl.com/co4a4D">Click Here to see the newsletter</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5957649117782818909.post-78205257961762082622016-10-07T11:37:00.001-07:002016-10-07T11:37:12.838-07:00Ursula Rains Balboa Boogie 5k <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: justify;">
<span style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;">By: Nancy Morris & Jessie Carey McBride</span></div>
<b id="docs-internal-guid-f5ed31f3-a06d-baa5-2c3e-8ebbe1e2e38d" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ursula Rains Balboa Boogie 5k</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://sandiegotrackclub.org/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://sandiegotrackclub.org/</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Saturday, October 8th</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Morley Field, San Diego</span></div>
<b style="font-weight: normal;"><br /><img alt="12029689_170218893313989_2308246673034890431_o.jpg" height="356" src="https://lh6.googleusercontent.com/jU9AOk45DV3z-pT1Vywjj8bb6o8P6Zr7IB71WSW4hpb_n2qDrCY7xxF6pY9jDUUAy0iYzoZMDoCEL92QftgR65IRgtsUg7vdhg1cssW0j-k4dl-VHM_5Lcb-9HYyJLnr5kkYUQQg" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="257" /></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This classic cross country race runs through Morley Field on October 8th. Presented by the</span><a href="https://www.facebook.com/SanDiegoTrackClub/" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">San Diego Track Club</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, this race is part of the Dirt Dog Cross Country series.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Saturday, October 8th, 2016</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">* Masters (40 & over) start: 8:00am</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">* Open (39 & under) start: 8:45am</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">* Day of Race registration: 6:30am</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ENTRY FEE</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">* SDTC Members $15. Non-Members $20.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">* Ages 17 and under $10.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">* Online Registration available at here: </span><a href="https://www.raceit.com/Register/?event=37995" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.raceit.com/Register/?event=37995</span></a></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">VOLUNTEER</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">* Sign-up here:</span><a href="http://l.facebook.com/l.php?u=http%3A%2F%2Fsignup.com%2Fgo%2Fb5ew5y&h=pAQES6gN8&enc=AZMuw84-JgfkcZcFttsSAbX3bvidWZVP9KdqxnTYmELiubcIz7XXl_vz1z0LaTFGbq4&s=1" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://signup.com/go/b5ew5y</span></a></div>
<b style="font-weight: normal;"><br /></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 24px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Who was Ursula Rains?</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ursula first immigrated to the US following WWII. She worked in the San Diego District School system until her retirement.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As a means of losing weight, Ursula began running and it did not take long before she started moving up in her age group to the top step of the awards and relinquished it very rarely – to the second step only – she was an awesome athlete.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="Screen Shot 2016-09-29 at 1.46.24 PM.png" height="206" src="https://lh5.googleusercontent.com/R7Y-ZS3o25_fXb8lxu_Qz2aMWqet3otBjYv8buwtB9a7cu5uIPK-uf4CEazgTFONgY0SVfjkJQVt4GEaAZudKSZx_cltlMFCYMys1UgYeFnv8sCVEPQZgvvP7M5iwAX-IQwIQfCo" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="533" /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ursula was also one of the kindest team mates ever – she was always there to help and contribute. One year at the La Jolla Half marathon, one of the runners, Mary Storey, fell while heading down the steep La Jolla Cove Road. The EMTs arrived and, although 100 meters from the finish, they would not allow her to continue – loaded Mary into the ambulance and off to the hospital. Ursula immediately went to meet Mary at the hospital and stayed the day with her until Mary was able to be discharged home. Mary always spoke about how very kind Ursula was – to the point of getting Mary’s shoes and helping her put them on. She then drove Mary home and got her settled in.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ursula was also the Queen of Carlsbad 5K and ran every one until her death in 2006. Carlsbad 5K consists of 6 races over the course of a morning – at the 2006 race, Ursula was honored at the start of every single race.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ursula was one of the world’s great chefs and gardeners – she could grow anything and she shared all the fruitful proceeds of her labor of love.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="12036668_170295993306279_7636810028815006473_n.jpg" height="299" src="https://lh6.googleusercontent.com/zw5wMeV2hUBfy21vl32HLjz9dUBvWUw91llU2_phWft8G-LsQsK1mMRRjDcU_vym2Wpkqv8aWFpDplLeqjrwMLpYkdUP3pGEjnEYOH3lLR3diIgi3MM8Uj2Up4fsSet8skFDN67P" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="380" /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ursula died )following an accident during a run in Balboa Park (she actually completed her workout and was running to her yoga class) – while crossing a road she was struck by a car and despite fighting for many months, eventually succumbed to her injuries.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">With a love of the outdoors and adventure, Ursula climbed Mount Whitney multiple times and the plan at her death was to cremate and spread her ashes over Mt Whitney – so she could rest where she was so very happy.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is not possible to communicate how very much we miss her smile, laughter, kindness and friendship. To know Ursula was something special and I treasure her friendship and my photo with her at her last Carlsbad 5K – she was an awesome lady.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">~ Nancy Morris</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="12006364_170228706646341_7881755684927218268_n.jpg" height="271" src="https://lh3.googleusercontent.com/E-DfWEh0Rf9m0PaIC7Uk5c2LAzejgZNZ2KvMY7jr8LGB0sL-txGHVsz7wkOVE36bOkhz4DOSt4ZnWbNK4kDNKFeRpbJ71okPh8CCQZnXoPiqoLalSZ3XvJQ_yCPx5npD8ZQ-pdWE" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="387" /></span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This year’s </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Balboa Boogie 5k</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> will also be honoring </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eileen Waters Connolly </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">who passed away in August. We will tell you more about her in our next blog post!!!</span></div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5957649117782818909.post-52129935202939762862016-08-31T10:27:00.000-07:002016-08-31T10:27:57.354-07:00Whatever Half Marathon Training Program<h2 style="background-color: white; box-sizing: inherit; clear: both; color: #313539; font-family: Lato, sans-serif; font-size: 1.57143em; line-height: 2.27273em; margin: 0.89286em 0px; text-align: center; word-break: normal;">
Whatever Half Marathon Training Program </h2>
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<a href="https://sandiegotrackclub.org/whatever-promo-and-landing-page/">Register Here</a></div>
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For those that wish to continue with us into the fall, or return after a summer hiatus, we have the Whatever Training Program. Like the summer version, we’re focused on regaining or maintaining fitness but for a wider variety of events. Group size is limited to around 100 runners and the program follows a similar format. The difference is there is no specific race we train for. Thus, we each train for “whatever” we want.</div>
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Maybe you aim to run the popular Silver Strand Half Marathon in Nov. Could be you want a couple of hours of support while working up to a full marathon. Maybe you are looking to meet other runners like you training for “whatever” – you define the goal and distance. Events in Nov, Dec. and Jan would be great fit for this program.</div>
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Once the weather starts to cool, we move inland more often to run trails in Los Penasquitos Canyon Preserve and Mission Trails and San Diego Track Club fall cross-country races. The program ends with the annual Christmas Card Lane Run in December.</div>
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The program includes weekly Tuesday night group track workouts and Saturday morning long runs with aid station support, training schedules tailored for three running speeds (12:00 to 10:00 minutes per mile, 10:00 to 7:30 minutes per mile, and 7:30 minutes per mile and faster), seminar speakers, access to a half marathon training web site, and long run course maps/route descriptions and more.</div>
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<span style="box-sizing: inherit; font-weight: 700;">At a Glance:</span></div>
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<li style="box-sizing: inherit; color: #5a5d60;">Program runs 9/17/2016 - 12/17/2016. </li>
<li style="box-sizing: inherit;"><span style="color: #5a5d60;">Fee of $115* includes a technical T-shirt, program coaching, access to exclusive web site content and ‘closed’ group workouts (Tue & Sat) and one year membership.</span><b><span style="color: red;"> Log in to see the member’s program only pricing of $65</span></b></li>
<li style="box-sizing: inherit; color: #5a5d60;">The program is capped at 100 runners</li>
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<span style="background-color: white; color: #5a5d60; font-family: "lato" , sans-serif; font-size: 14px; line-height: 24.9998px;">One year membership and entry into the “Whatever” half marathon program together. If you are already a member, </span><a href="https://sandiegotrackclub.org/login/" style="background-color: white; box-sizing: inherit; color: #0896fe; font-family: Lato, sans-serif; font-size: 14px; line-height: 24.9998px; text-decoration: none; transition: 0.3s;">log in</a> <span style="background-color: white; color: #5a5d60; font-family: "lato" , sans-serif; font-size: 14px; line-height: 24.9998px;">to see the discounted “Whatever” only price.</span></div>
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<span style="background-color: white; color: #5a5d60; font-family: "lato" , sans-serif; font-size: 14px; line-height: 24.9998px;">Hope to see you out there!</span></div>
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<span style="background-color: white; color: #5a5d60; font-family: "lato" , sans-serif; font-size: 14px; line-height: 24.9998px;">-Ashley</span><br />
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