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A Snail's Pace Running Club All Chapter Newsletter SNAIL TALES A SNAIL’S PACE RUNNING CLUB ALL CHAPTER NEWSLETTER May 2019 Issue 02 – New Balance 890 v7 03 – What’s the Best way to warmup? by Dr. Raymond Bunch Future Club members at Kids Run the OC 05 - Upcoming Races/Events CALL FOR NEWSLETTER ARTICLES! 06 – USATF / A Snail’s Pace Team Articles and or photos (decent quality resolution) of your recent running 07 - Staff Spotlight May Chih MV MeetUp Guru adventures or events for the newsletter are encouraged. Please submit any material that is inspirational, scenic, unique, fun, or just worth 08 – Club Finances mentioning to your respective chapter’s newsletter editor. 09 - Snail’s Cup Series Brea – Larry Blizzard / [email protected] 11 – Memberships Update Fountain Valley – Jenny Gardelle /[email protected] 12 – Club Races Mission Viejo – Linda Jung / [email protected] 13 - Brea Chapter Monrovia – Jenny Welch /[email protected] All Chapter stuff – Bob Morris /[email protected] 18 – Fountain Valley Chapter 23- Mission Viejo Chapter This month’s head editor – Linda 27 – Monrovia Chapter Contributing editors – Jenny, Jenny, Larry, & Bob 890 v7 Now available at all ASP stores The ultimate choice for lightweight cushioning, our 890 neutral running shoes are designed to help you crush your uptempo runs. What's the best way to warm-up? The good old fashion sit and stretch? Or the more modern, dynamic movements? Which is best? For all the active people out there, questions about stretching are very common and there is a lot of confusion. This short article should help. Or check out this short video where I explain. www.bunchchiropractic.com/static-dynamic-stretches/ One study was done by the Journal of Strength and Conditioning Research comparing these two types of stretching head to head. The title of the paper was Dynamic vs. Static Stretching Warm-up— The Effect on Power, Agility, Performance. The study points out a clear winner. To keep this short and simple…a warm-up before any rigorous activity is really important. It gets the blood flowing to those muscles, loosens things up, and it even gets the nervous system ready for the activity. By the way, if you watch any elite athletic activity, they take their warm-ups seriously. What to do for a warm-up then? Do you static stretch? You know…bend over and touch the toes and stretch those hamstrings. Or do you do some dynamic stretching? Dynamic stretching is where you are moving in and out of the end ranges of motion, never "holding" a stretch. The results of the study found that dynamic stretching was much better for your performance. I believe there are times for static stretching for sure. But before a workout or a race, dynamic is the better way to go. I recently found two very good blog posts that highlight each, one for static https://theheartysoul.com/8-stretches-you-should-do-every-morning-to-feel-strong-flexible-and- grounded/?fbclid=IwAR38j9j7MpE9tMeZhjzxT0VX9A6MSgWgDNETjbTnHpPKde_iTLuuvcyLPgM and one for dynamic https://yurielkaim.com/dynamic-warm-up-exercises/ . You should check them out to find some good routines for both. 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/ New Product Arrivals at all ASP Stores https://www.thealoharun.com/long-beach/ Upcoming Races and more (CLUB RACE) May 27, 2019 10% discount code: ASNAILSPACE www.lagunahillshalfmarathon.com (CLUB RACE) June 8, 2019 www.anti-cancerchallenge.org June 8, 2019 $5 discount code: BAKER5K www.active.com/lake-forest-ca/running/distance-running-races/baker-ranch-5k-run- walk-2019?int= June 23, 2019 15% discount code: SNAILS http://awesome80srun.com/long-beach/ (CLUB RACE & USATF Grand Prix Race) $5 discount code: SNAILSPACE19 www.surfcityrun.com September 14, 2019 15% discount code: SNAILS https://www.thealoharun.com/long-beach/ July 20, 2019 $5 discount code: SNAILS www.nixonfoundation.org/event/space-race-5k-event/ (CLUB RACE & USATF Grand Prix Race) August 3, 2019 Discount code is coming soon! https://register.chronotrack.com/r/48831 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/ By joining A Snail’s Pace USATF Team - #33-0403 you will contribute to our team points when participating in So Cal USATF Grand Prix races (many are our Snail’s Cup races)! The club's year-end total score will be determined by adding all of our club scores from each race--the more races a club runs, the more points they get. This means the club with the most participants at these GP races has the best chance of winning the team competition, and A Snail's Pace can dominate this series if we get you and our 400+ club membership to join USATF, then show up at the races. More info about the GP Series and to register with USATF can be found at: https://www.scausatf.org/ Don’t forget to select A Snail’s Pace #33-0403 as your Club affiliation when joining USATF. Below is our team’s individual scores and the team scores after two races. Next USATF Grand Prix race is the Surf City Run 5k on July 4th. USATF/ASP Team Score Team Score Kevin Broady 880 Cal Coast Track 7302 Lindsey Carter 719 Club Pamela Galambos 702 A Snail's Pace 5340 Bob Morris 682 Running Club Si Ho 647 Kyra Ytzen 559 Faith Morris 540 Rod Robey 536 Kristin Soiseth 394 Hamilton Blake 362 2019 So Cal USATF Grand Prix Schedule • 07/04/19: Grand Prix – Surf City Run 5K • 08/03/19: Grand Prix – Pride of the Valley 5K • 09/09/19: Grand Prix – Santa Monica Classic 5K / 10K • 10/13/19: Grand Prix – Jet Blue Long Beach Marathon / Half • 11/28/19: Grand Prix – Dana Point Turkey Trot 5K / 10K • 12/14/19: Grand Prix – Holiday 5K Ugly Sweater Run • 12/15/19: Grand Prix – Holiday Half Marathon Member Spotlight May Chih Mission Viejo Meetup Guru Where are you from originally and when did you move to SoCal? Originally from China, then my family immigrated to Los Angeles when I was about 2 years old and I've been here ever since. I commuted from the greater LA to Orange County for over 10 years before fin- ally moving to Orange County in 2011. What got you started on running, when, where, etc.? My best friend, Christine, got me started on running. Not long after I started working full-time, she suggested that we join a gym so that we can hang out while working out. Gym workouts led to doing some 5k and 10k races. She took a break due to injury, but I continued running. My first half marathon was Long Beach, 2009. Nearly a dozen half marathons later, I felt ready to attempt a full marathon. I joined A Snail's Pace Academy to train for the Long Beach Marathon in 2013. It's been 10 years since my first half, and this Memorial Day, I will be running my 100th half marathon at the City of Laguna Hills Memorial Day Half Marathon. What has been your favorite race and why? My favorite race is my first Disneyland Half Marathon. It was the 5th year anniversary, so there was a lot of fanfare and so many spectators and community groups came out to cheer the runners. I remember speaking so highly about my experience that I convinced a non-runner to sign up for the race the following year. What is the coolest place you have gone for a run? Glacier National Park. The views were spectacular! What are you training for now and how is it going? I have OC Marathon coming up, followed by San Francisco Marathon to complete the California Time Travel Challenge, then Long Beach Marathon to complete the Beach Cities Challenge for the 5th time. Do you have any races that interest you? Too many to list! The ones that immediately come to mind are the World Marathon Majors. I've already completed Chicago and New York, so that leaves Boston, London, Tokyo, and Berlin left to run. What are your current running goals? My current running goal is to run a sub-4 hour marathon. What is your best running tip? Run by feel and listen to your body. Why do you run? I run for my health and to enjoy the outdoors. Any other hobbies or interests? I enjoy hiking and snowboarding. What do you like most about a member of A Snail's Pace Running Club? I like the camaraderie and support we provide one another on runs and at races. When you wear the uniform, Snails support other Snails whether or not they know you. I like that the uniform motivate non-Snails, too. Some people really don't want to trail a Snail. Club Financials March April ASPRC Membership BR 127 BR 125 FV 86 FV 90 MO 28 MO 28 MV 187 MV 185 Total 428 Total 428 MeetUp Membership BR 1,145 BR 1,163 FV 1,049 FV 1,087 MO 416 MO 421 MV 1,145 MV 1,143 Total 3,755 Total 3,814 Treasury Report BR $3,551.19 BR $3,521.19 FV $1501.72 FV $1589.72 MO $2,583.80 MO $2,643.80 MV $2,309.46 MV $2,194.39 Snail’s Cup Series OC Marathon/Half/5K OC Melissa Edgar FV 700 OC CLUB Chap ELITE Chap Total Larry Blizzard BR 663 Total Marilyn Broady BR 932 Becky Bell BR 660 Kevin Broady BR 1018 Barbara Eckes MV 886 Tammy Giordano BR 660 Kelvin Mejia MV 838 Holly Pellitteri FV 864 Kyra Ytzen MV 659 OC STAFF Chap Dennis Chang BR 852 Faith Morris MV 657 Total Victor Gambone MV 845 Angela Kim BR 642 Robert Mignosa FV 678 Lindsey Carter MV 844 Monica Stephens BR 637 Bob Norton FV 657
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