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A Snail's Pace Running Club All Chapter Newsletter SNAIL TALES A SNAIL’S PACE RUNNING CLUB ALL CHAPTER NEWSLETTER February 2019 Issue 02 – New Balance 880v9 Some of the merry Surf City Marathon pacers. 03 – Tidying up Your Body by Dr. Raymond Bunch 04 - Gala Contributors CALL FOR NEWSLETTER ARTICLES! Articles and or photos (decent quality resolution) of your recent running 05 - Upcoming Races/Events adventures or events for the newsletter are encouraged. Please submit 06 – USATF Looking for New Officials any material that is inspirational, scenic, unique, fun, or just worth 07 - Member Spotlight Tom Frost MV Chapter mentioning to your respective chapter’s newsletter editor. 09 – Club Finances Brea – Larry Blizzard / [email protected] 09 – What is the Snail’s Cup? Adventureman update Fountain Valley – Jenny Gardelle /[email protected] 10 - Snail’s Cup Series Mission Viejo – Linda Jung / [email protected] Monrovia – Jenny Welch /[email protected] 15 – Expired Memberships All Chapter stuff – Bob Morris /[email protected] 16 – Club Races 17 - Brea Chapter News This month’s head editor – Linda Contributing editors – Jenny, Jenny, Larry, & Bob 25 – Fountain Valley Chapter News 29 - Mission Viejo Chapter News 36 – Monrovia Chapter New Balance 880v9 March arrival at all ASP stores Designed to be a daily running companion, our New Balance 880v9 is the training partner that you can guarantee won't miss your planned morning run. Stoking the fires of our most technical product, our running shoe for women partners a proven ride with a continued push towards a modernized mesh upper that delivers a comfortable fit without any fuss. Tidying up your body Have you heard about the popular method for tidying up your home? (Check out the show on Netflix…Tidying Up with Marie Kondo) Organization specialist and author Marie Kondo has developed a system of getting your house in order. In short, you go through your possessions and keep the things you like and get rid of the stuff you don’t. In the end, not only are you more organized, but your life has changed! Did you know that there are mechanisms that do this “tidying up” thing inside of your body? It’s true. There is a process called “Autophagy” (Auto meaning self and Phagy meaning to eat). The 2016 Nobel Prize in Medicine went to Dr. Ohsumi on the subject of Autophagy. They are learning more and more on how this process works on “tidying up” your body. In your home, when things are messy, broken, piled up, disorganized, etc…it can be hard to find what you want, or hard to be really comfortable or happy. In your body’s cells there are many important structures that can get broken and damaged and not work right. These can ‘clog up the works’ similar to your home. It can cause a body to operate less efficiently. This can lead to a great many symptoms and complaints. Autophagy is the body’s process of recycling those broken structures and using their components for energy and to make other cell parts that are needed. This gets rid of old and broken down structures and makes new and well-functioning cell organelles. The benefits of healthy autophagy action are a slowing of the aging process, prevention of neuro-degeneration (memory loss, dementia, etc...), decreased inflammation and improved skin health just t to name a few! As bodies get older the amount of autophagy slows down. here are ways to increase it, however, for the young and the old. You can increase it by the following actions: 1. High Fat, Low Carb diet—Whole30 and Ketogenic diets fall under this category 2. Intermittent Fasting—we all fast, some more than others. A simple fast would be to eat dinner at 7pm and then don’t eat again until break-fast at 7am. This is a 12 hour intermittent fast. I suggest you look up intermittent fasting for more info. 3. High Intensity Interval Training—otherwise known as HIIT, is intense exercise for short periods of time and then rest, alternating back and forth. For example, riding with high intensity on a stationary bike for 1 minute and then take a 1 minute break, then high intensity for another minute and then another minute rest…repeat up to 8 cycles. This has been found to stimulate autophagy, anti-inflammation, brain derived growth factor (BDNF) and growth hormone. 4. Protein Fasting—simply put this is eating very low amounts of protein for a day or two. Now the body needs to find some proteins for its normal function. This stimulates autophagy to recycle old and broken proteins to form new proteins. 5. Get great sleep—Very important and often overlooked. It seems that Marie Kondo’s Tidying Up is very popular right now. It is easy to draw parallels between cleaning up your home and cleaning up your body. By the way, Marie Kondo believes (and so do I) that tidying up your home will also improve your health. If you are interested in improving your performance, your memory and your health then you should really check out this topic of autophagy and do things to improve it in your body. Wishing you the best of health, Dr. Raymond Bunch, D.C. "Improving your health so you can play a better game" Bunch Chiropractic, Inc. 1131 E. Main St., Suite 106 Tustin, CA 92780 Phone: 714-751-8570 http://www.bunchchiropractic.com/ Thanks to our generous Gala raffle Contributors! Upcoming Races and more (CLUB RACE) 10% discount code: ASNAILSPACE https://tustinhangarhalf.com/ March 17, 2019 $5 discount code: SNAIL March 9, 2019 www.nmspiriturn.org $10 discount code: SNAILS10 http://www.runchinohills.com/, March 17, 2019 15% discount code for any adult race: FIFTEENOFF or for $60 half marathon use discount code: SIXTY https://pcrf-kids.org/events/reaching-for-the-cure-half-marathon/ March 31, 2019 $15 discount code: SNAILSPACE https://www.encinitashalfmarathon.com/ (CLUB RACE) $5 discount code:ASP2519 This code is only good for adult registration fees and participants will not be able to allocate $5 off for the local charity if they use the code. The code is limited to a certain amount which hasn’t been decided. Code will expire when we hit that limit and or April 1st. Which ever comes first. https://derbyday5k.com/ (CLUB RACE) May 3 & 4, 2019 November 3, 2019 https://ocmarathon.com/ 15% discount code: SURFCITY Code expires February 28, 2019 www.tpsf.net/dinodash November 9,2019 Discount code: SNAILSRUNRIV for the following discounts •$10 off all ½ Marathon Entries (Individual, Vets/Military Category, Team) •$10 off all 10K Entries (Individual, Vets/Military Category, Team) •$5 off all 5K Entries (Individual, Vets/Military Category, Team) •$2 off 1K and 1/2K kids races New this year: $10 Pet Entry which includes bib and edible “medal” for your four-legged friends! http://missioninnmuseum.org/mission-inn-run/ Join A Snail’s Pace USATF Team - #33-0403 and be part of our USATF teams: Cross Country, MTN Ultra Trail, Race Walking, Road Running, Track & Field Exclusive USATF discounts & offers https://www.scausatf.org/ USATF Southern California Association is Looking for New Officials BECOME A CERTIFIED USATF OFFICIAL! Enjoy the experience of seeing track and field “up close and personal” from the best seat in the house by becoming a Certified USA Track & Field Official. We officiate at all levels of meets to include youth, masters, NCAA Division I, USATF National Championships and at the Olympic Team Trials. It is fun, challenging, very rewarding and a great way to supplement your income involved in a sport that you love. No prior experience is required! We have scheduled 5 officials’ hands-on, training clinics during December thru March that will teach you the fundamentals and skills of officiating. All paperwork is taken care of at the clinics. We have designated officials that can answer any of your questions. All you have to do is send a brief email with your contact information including your phone number to Duke Fuller, Vice Chair of Certification, @ [email protected]. ​Also, please visit our webpage for some great resources on officiating. There you will find of officials at work and information on the process to become certified. We look forward to hearing from you and hopefully you will join our team of officials in time for the 2019 season! We need YOU! Member Spotlight Tom Frost Mission Viejo Chapter Where are you from originally and when did you move to So Cal? Born May 21, 1953 in Bay Shore, New York. Family moved to Lancaster, Calif. In 1960. I have lived in Orange County since 1985. What got you started on running, when, where, etc.? At 26 years old, I began running for fitness. The running boom of the late 70's was just starting. Better shoes. Specialty stores. I got hooked. Ran my first race, a 10k, in May 1981. First ½ marathon at AFC in San Diego was Aug '81. The inaugural Long Beach Marathon was announced. I figured it would be a great place to try 26.2. That was Feb. 1982. 2019 will mark my 40th year of running almost everyday and still going. Whew! I'm hooked. What has been your favorite race and why? Easy. Long Beach Marathon. I am a 34 year Original Legacy Runner. One of 15. First 30 years the full. Last four years the ½. What is the coolest place you have gone for a run? Coolest place I have run is Universal Studios Backlot run. Run through movie sets, past Jaws and finish going thorough Back to the Future square. Most memorable.
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