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SNAIL TALESA S n a i l ’ s P a c e R u n n i n g C l u b

Race results

Find out who PR’d & medaled

again, and again...

Page 3

Giving Back

Coach Bob encourages a little

philanthropy

Page 5

Sweating in the Dark

Keep the run going after

sundown

Page 6

Snails get Coach’s

Message

and, well, give back

Page 7

FOOTNOTESBy Craig Bronstein, ASP Brea Chapter Prez

The End: Finishing Up and on the Track

By the time most of you read this, we will be celebrating the election of the new officers for 2011, presenting awards for some notable accomplishments for 2010, and happily anticipating the joys of the upcoming holiday season. In light of the joyous mood all this should create and not wanting to ruin it all with another long essay that none of you will read (you are already flipping to the next page, aren’t you), I will refrain from taking up a lot of space in this month’s Newsletter, and just get to the point now…

The point being that now that you have read this far, you must now read to the end as I describe my recent marathon in Seoul, South Korea. While war games are now heating up, when I was there a

few weeks ago things were no more tense than they have been in the several decades since the armistice was signed between North and South. Bottom line is, and I was not aware of this until afterward, the JoongAng Seoul Marathon is one of the biggest and best run marathons anywhere, and has made the

top-ten list of most-competitive marathons in the world. It gets the first part of its name from the JoongAng Daily, the newspaper that is the primary sponsor of the race. Some brief comments below for those who have not already skipped ahead to the Race Results or some other page in the Newsletter.

Competitive, Yes. My time of 3:06:01 was not even good enough to make the top 100 finishers in my age group. I suppose I could say that I would have finished higher had I not still been a bit jet-lagged from the 13-hour flight, 16-hour time change, and my cousin’s wedding the evening before, but no excuses. A very talented group of runners those Korean 50-59 year olds. The winning time of 2:08:15 (Kenyan David Kemboi Kiyeng), is indicative that this is a top-notch marathon.

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SNAIL TALES

Well Organized, Yes. Here’s a novel way of tagging drop bags. The bags are numbered, not by bib number but by order of dropping. Since I got there early, my bag was number 3. I don’t know why, but this somehow enabled me to get my bag the moment I walked up to the drop station without any wait whatsoever. (Compare this to last year’s LA Marathon where the drop bag storage was so disorganized that the wait time for them to find your bag was over 45 minutes as I recall). The early drop off also got me some special attention from the drop bag girls who were pretty much waiting around with nothing to do early in the morning until I showed up and who remembered me and became my “groupies” when I came back to pick up my bag.

Peaceful, Yes. I should add that another reason that the girls probably remembered me and gave me some special attention is that I was one of about 100 non-Koreans (including the 10 or so Africans, including the winner, that took almost all of the top 10 finish times) out of over 13,0000 total runners. Not being able to understand what my fellow runners were saying also made the race somewhat less distracting then one can get my overhearing snippets of conversation of runners on the course. Also, is seemed that there was a lot less such chatter amongst the runners than one would normally overhear in

a large marathon (Perhaps a cultural thing?), and nobody tried to start a conversation with me at mile 24 as happened in my last marathon.

Goodie Bag, Not So Much. Given how well organized and well supported the race otherwise was, I was surprised at how paltry the giveaways were. Not only was there nothing but a shirt in the pick-up packet, the shirt was not even personalized with anything

whatsoever related to the race. A nice long-sleeve technical shirt (in Snails colors I might add), but nothing printed on it except the New Balance manufacturer name. Ah well, can’t really complain since the registration fee was only $50.00.

Saving the Best For Last. Here’s a memory that will probably outlast all my other marathon finish memories. The race finished with a ¾ lap around Jamsil Stadium the main venue for the 1988 Summer Olympics. Got a feel for what it must be like for an Olympic marathoner to enter the stadium to cheering crowds and race to the finish around the track. Except there was no cheering crowd, except for a few hundred people, including some of my family members and there were 300 or so runners who finished ahead of me. Still a great moment.

The End. Now I’m done. With this article and--since this is our last one--with having the great honor of presiding over Club Meetings as your 2010 President. It’s really been great, especially the opportunity to make so many new friends, new members, and long-standing. Thanks for the opportunity, and for reading to the end.

Craig

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Race Times

Oct. 17 Run Forrest Run 5K  Jose Figueroa 18:48 (3rd AG)

Oct 31 Athens Classic Greek Marathon Dorothy Strand (71) 6:16:30 (6th AG) John Strand (76) 5:57:40 (11th AG)

Oct. 31 Cancer Challenge 10K  Jose Figueroa 40:51   (3rd AG)

Nov 4 Santa Barbara International Marathon Paul F. Hernandez 4:01

Nov 7 Dinosaur Dash 5k & 10k, Tustin Market Place 5k: John Strand (76) 31:25 (3rd AG) 10K: John Strand (76) 55:31 (1st AG) Dorothy Strand (71) 1:12:06 (1st AG)

Nov 14 Mission Inn Half Marathon Steve Halligan 2:08:26

Nov 21 Santa Monica 50k Selina Nordberg 5:44:28 (2nd OA female)

Nov 25 Dana Point Turkey Trot Bob Langan 23:45  (3rd AG) “1st real race in 2 years (it hurts to try and run ‘fast’)” Nov. 25 Plymouth Rock N Run Turkey Trot       10 K John Strand (76) 55:34 (1st AG) Dorothy Strand (71) 1:16:04 (1st AG)

Nov 27 San Dimas Turkey Trot 10k Jose Figueroa 44:20 (2nd AG)

Tuesday/Thursday Night Club RunsIf you’re looking for a weeknight run, join us at the Brea

Snail’s Pace store on Tuesdays at 6 PM for a fun trot around town. The mileage runs between 4-6 miles. Thursday nights, we’re running the horse trail behind Stater Bros. at Brea & Bastanchury, meeting in front of the Subway Shop. Check your email for more updates as they arise, or drop us an email.

Next Club Meeting: Wednesday, December 1st

Our next club meeting will be held at Buca di Beppo in Brea for our annual awards banquet.

Saturday meet at 7 AM for a 5 plus mile run, at the Fullerton courthouse parking lot.

SNAIL TALES

Brave? Intrepid? Foolish? Choose you own adjective to describe those who set out on a cold, drizzly Sat. AM run in November!

“Arise, Sir Loin of Beef!” Don recognizes the awesomeness of Yen’s ultra-marathon skills.

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SNAIL TALES

December’s Races & Running OpportunitiesDecember’s Races & Running Opportunities(Click link to visit site for details & signups)

December’s Races & Running Opportunities(Click link to visit site for details & signups)

December’s Races & Running Opportunities(Click link to visit site for details & signups)

December’s Races & Running Opportunities

Sun Mon Tue Wed Thu Fri Sat

30: 6PM run from ASP Brea

1: 6:30 PM: Annual Awards Banquet at Buca di Beppo, Brea

2: 6PM run from PK Donuts, Brea Blvd.

4: 7AM: Crthse run, FUL**8AM: Club Race: Tiger Run, So Pasa

7: 6PM run from ASP Brea

9: 6PM run from PK Donuts, Brea Blvd.

11: 7AM: Courthouse run, FUL

14: 6PM run from ASP Brea

16: 6PM run from PK Donuts, Brea Blvd.

18: 7AM: Courthouse run, FUL

21: 6PM run from ASP Brea

23: 6PM run from PK Donuts, Brea Blvd.

25: 7AM: Courthouse run, FUL

28: 6PM run from TBD/Club mtng 7:15

30: 6PM run from PK Donuts, Brea Blvd.

*ASP Brea Tues. evening runs start at the Brea A Snail’s Place store, and are typically 5-6 miles, at a moderate pace (9-9:30/mi). Longer runs are available, as well as slower paces, based on upcoming races. Thursdays we meet at the PK Donuts at Brea & Alder.

**Saturday AM runs from the Courthouse in Fullerton (Harbor Blvd. @ Berkeley, just south of Brea Blvd.) are typically 5-10 miles, at a moderate pace (9-9:30/mi). Longer runs are available, as well as slower paces, based on upcoming races. Best part: breakfast at Brea’s Corner Bakery afterwards!

Dec 4: Tiger Run, South Pasadena

Club Races Throughout the YearHere are the tentative club races for 2010. Events are subject to change. Click the race names for more info and registration. Got an idea for a club race? Email Bob Morris at Bob.Morris@aSnailsPace.net.

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SAILINGGiving Back

By Bob Gamez, Running Coach

Well, another year is coming to an end for both the world and for me. I will be

turning 50 very soon so I decided to create a list of 50 things to do

before I turn 50. I will not bore you with all the

details of my events however one such event does

apply to you as runners and weekend race warriors. Arcy ran the Malibu

Marathon on November 14. I was there only as a spectator and for support. As we walked around the small expo collecting the pre-race goodies, as in all races I realized just how small an event this was. Anyway, Arcy got her race gear and we finished Saturday with a good dinner and some college football.

The next day was race day and Arcy needed to catch the shuttle bus to the start line at 4:30 am. I dropped her off at the start while it was still pitch black. I had the idea of going on a short run myself, then grab some breakfast and coffee and read my book until she finished. Well, I went for my run at 5:00 am, still in the dark (it was awesome). When I returned I did not feel much like reading yet, so I searched out the Race Director. I told her Arcy was running the marathon and I had nothing to do until she finished the race and then asked her if she could use my assistance. She was ready to give me the biggest hug one stranger can give another. She put me to work setting up the finish line post race activity. I unpacked and set up the water, bananas, finisher beach towels and half marathon and marathon finisher medals. The time just flew by. I did it all. It felt like no time at all that I began and the first half marathoner came running in. It was so cool. I got the honor or awarding all the Snail’s Pace runners their medals. The coolest thing was when Arcy came across the finish line to receive her medal for her 12th marathon and I was there to hang it around her neck. That was special for both of us.

I would like to encourage all of you to give back and help at a race if you ever get the chance. It doesn’t have to be a marathon just a small neighborhood 5k will do. You will really get a sense of how much work is involved in putting on any race be it a 5k or marathon. I have assisted with Surf City and Malibu, and have been race director at three other races not to mention the small fun run “Jingle Bob” I used to organize. By volunteering at any event you will realize why we pay the fees we pay and what the $$

is for. You will also understand why running a race as a “Bandit” is such a big no-no.

Speaking of “Bandit,” as I was working the finish line at Malibu I recognized and caught a bandit. I had red medals for the half marathoners and blue medals for marathoners. One girl about mid-20’s finished the race and crossed the line. I approached to award her the medal. I did not see her race bib with the corresponding color, so I asked did you run the marathon or the half ? She said I ran the half. I said okay, where is your race bib, some runners wear it on the back for some reason. She said she left it on her outer shirt when she threw it off during the race. Yeah right. But I said okay and proceeded to award the red medal then I noticed she also did not have a race chip on her shoe. I asked where is your race chip? She said it must have fallen off. Sure it did. That is too much of a coincidence. I said get out of here. The fact that she did not dispute the matter told me she ran the race as a “bandit.”

Lots can happen at these races. It can be very exciting. If you ever get the opportunity to work one, please do. To help you out, Renegade Racing is looking for volunteers to help with the Make Room for Santa 5k/10k on December 12. So if anyone is interested, contact Anneka or Jonathan at www.renegaderaceseries.com or just contact me and I will put you in touch with either of them.

I wish all of you a very Merry Christmas and to all a Good Run.

Bob Gamez, DirectorA Snail’s Pace Running Academy USATF, RRCA, ISSA, Certified

COACH’S CORNER

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SAILING

9 Tips for Your Night RunsBy Patrick McCrann

for Active.com

With the change in Daylight Savings complete, dedicated and newbie runners alike are having difficulty transitioning to running in the dark. Night running is a different animal for sure, but it doesn’t mean you have to sacrifice your running fitness or race goals. With the right preparation and focus, you can make any evening workout rival its daytime counterpart.

A True CommitmentGetting out of work at 5 p.m. to find

it’s already dark outside makes winter running very challenging. Only the most committed and focused are able to sustain a high level of fitness through the winter months. And as we’ll see below, winter running usually requires some additional purchases to make it safe and comfortable. At the end of the day, you want to be 100 percent sure of your ability to run before you dedicate time and money to it.

Safety First, Then FitnessWithout a doubt the most important

steps in the transition to night running revolve around personal safety. No single workout is worth risking your overall health or well-being for. With proper planning, night running should allow you to get your workout in with minimal risk. Here are some additional thought points to consider:

Well-Lit RouteIt might not be the sexiest route to

run on, but the most well-lit route will be your safest bet. Not only will other folks be able to see you (and vice versa), but you will be better able to see where you are running.

Keep It Simple: Rather than plot out a 10-mile run, consider finding a 5-mile course that you can double up on. Or better yet, a two mile loop that you can do as many times as necessary. This keeps you close to home should you need/want to stop, and makes sure you are 100 percent familiar with every nook and cranny in the road. Best of all, you can tell your family/friends where you’ll be running and that will make you easy to find in the event of an emergency.

Be Visible: While most of us try to blend in, night runners can’t afford to. Loud colors with reflective material to catch passing headlights is a must. Add on a few flashing strobe lights (red for your back, white for your front) and you’ll be spotted sure.

The Right Night EquipmentRunning in the evening means

preparing for lower temperatures and the chance of inclement weather. You’ll essentially need to be a Jack or Jane of all trades — a variety of gear will ensure your comfort and safety over the course of every run.

Reflective Vest: Preferably a mid-weight version, this full zip vest will make sure you are seen and help to keep your core warm.  The zipper means you can adjust your internal temp, a very nice feature in the event you do get warm.

Headlamp: Not required, but a really nice to have item. It will cut through the darkness, allowing you to pick the safest path. It also helps with the visibility issue. Newer models are light weight enough to clip on to your hat or visor without much weight.

Flashing Light: Similar to what bicycle commuters use, these simple lights are a cheap and effective way to make your presence known. Remember to keep the red flashing lights on your back and the white/clear ones on the front of your body. This will help drivers and fellow pedestrians know which way you are headed long before they can actually see you.

What Not To Bring: Your Headphones

You might be the next Yo-Yo-Ma, but running at night without the help of your ears dramatically increases your chances of injury or mishap. Save the music for your commute or the odd times you can get out in the daylight.

Other Night Time TipsIn addition to the right gear and the

right route, there are a few other things to consider that will make your night running experience more worthwhile. From warm ups to when to eat, enjoy the following insights:

Pre-Run Snack: Odds are you will be running through your typical dinner time. If that’s the case, make a point to have a solid afternoon snack to keep your glycogen levels up. Most athletes can make it through from lunch to dinner, but waiting until just before you head out the door to down some carbs will most likely set you up for some gastric discomfort.

Post-Run Food: Ideally you’ll go right from running to a real meal, not a recovery shake. Try to incorporate some known recovery aids including high protein from lean meats or a dairy source. Be sure to include a few glasses of water with this meal. Eating early is key as your body not only needs the calories, but it needs to wind down from both the workout and eating. A big gap could delay your sleep time significantly.

Warming Up: Since most of you won’t have a ton of time to get in the extras of warming up and down, consider the following options. First, you can add some activity to your pre-running routine, such as walking home from work or being active with your kids before they sit down to dinner. This activity will be sufficient to at least get the blood flowing, it should prove enough to make the first few minutes of your run that much easier. Your other option is to compress the main part of your workout to allow for a slower start. Remember that it’s not all about your muscles — your eyes and ears will need

NEWBIE’S NEWS

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SAILINGto adjust to moving through the night at cruising speed too.

Looking for more in-depth running information on marathon running? To download a FREE copy of our 29 Tips to Transform Your Running eBook, just click on the title.

Marathon Nation is a brand new online community of marathon runners. Coach and founder Patrick McCrann is building a unique Team using training plans, forums, podcasts and videos to create an incredibly effective and affordable team coaching solution. Find more quality articles and video analysis resources online at Marathon Nation: www.marathonnation.us.

NEWBIE’S NEWS

Snails' Saddleback Trail Marathon Volunteer Dayby Yen Darcy

This is one of the most technical marathon courses, with 5,162 feet of total climbing elevation. A Snail’s Pace club members manned an aid station at the 9-mile marker - the bottom of

Trabuco and Holy Jim, if you know where it is. Not only was it tough for runners, but volunteers had to drive to the lowest point on the very rocky

road. Our vehicles could only move at a speed not exceeding 6 mph.

Fred and Yen enjoyed serving, and seeing all the Ultra trail friends pass the

station. They were wondering why these servers were not running it.

The answer was “too lazy.”

Leon and other Snails ran the race. They were all

looking strong, and enjoyed the tough course.

Edith and Tom helped ensure that the markers were on the course. Edith fell, ouch! (See her in the picture with the bleeding knee.) Road sprinters barely survived on the rocky

trail.

In summary, Bob Morris said: “We all had a wonderful time, and I might want to do it again next year. But, I'm not driving my poor PT Cruiser up there anymore. I'll get a ride with

someone who has 4-wheel drive. All of the runners appeared to be enjoying the race as they came through, and they were very grateful for the munchies we had out for them.”

Oh, I almost forgot another adventure on the way back. We were stopped by 4 teenagers, who had their SUV stuck in the

mud. Of course, with Fred’s helpful nature, he instantly jumped into the mud with them. Fred guided them as they all

proceeded to pull the car out of mud. The teen owner was so

grateful to Fred for saving them the cost of towing, and from the

likely negative encounter with his dad, that he offered some reward $$. Of course,

Fred did not accept the gracious offer. We guess the teen still had to get

the vehicle detailed before returning it to his dad.

Yen

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SAILINGTreasurer’s Report, October 2010

Balance as of 09/30/10 $2,741.24October Renewal $465.00

October Club $211.74Camera $326.24

Balance as of 10/31/10 $2,668.26

Current Membership* 264 Single Memberships

11 Family Memberships

Membership Expirations**

TREASURER’S REPORT

ROBBIE CLARK 10/10DAVID FARIAS 10/10JENESSE FRALICK 10/10DOUGLAS FURY 10/10LORI GALE 10/10ANDY GARCIA 10/10LISA GLEASON 10/10JESSICA GLEASON 10/10JODI HALPERIN 10/10TRISHA HAMAR 10/10DOUG HOM 10/10KORTNI INGEBRIGTSEN 10/10RENEE KAMINSKI 10/10DEBBIE KNIGHT 10/10JOANNE AND TOM KOEL 10/10MAUREEN KOHAUT 10/10STEFANIE KUEHFUSZ 10/10SHERI LA PLACA 10/10

JEFF LINK 10/10YESENIA MANZO MEDA 10/10LORI MARTINEZ 10/10KATIE MONETA 10/10LAURA MORENO 10/10DEBORAH NAPLES 10/10BRANDY NAVARRO 10/10MEAGAN NELSON 10/10PEGGY NGUYEN 10/10LOU PONSI 10/10CAROLYN RUSS 10/10FARNOUSH SAIIDNIA 10/10SHERRY SCHMITZ 10/10TERESA SPENCE 10/10SALLY WARANCH RAJCIC 10/10HELEN & SAN CHIN 10/10

JOSE FIGUEROA 11/10ALLAN FLETCHER 11/10JOSEPH REILLY 11/10VERONICA VELAZQUEZ 11/10DAWN VONDERHEIDE 11/10

JOHN CREEL 12/10JAY HUCKABONE 12/10ERIC KOSTERS 12/10BRENDA MATTHEWS 12/10RICK SCHULZ 12/10

*Current membership includes past due less than 3 months.**This list doesn’t reflect if the member paid or not; it is a reminder for most recent 3 months.