May 2009 Newsletter The London Pacers Running Club www.londonpacers.on.ca Happy Pacers— Before, During and After The Boston Marathon 1 Page 2 London Pacers May 2009 Newsletter Executive President Jim Burrows [email protected] 519-474-3497 (H) Vice President Andrew Jones [email protected] 519-642-3520 (H) Treasurer Betty Timmons [email protected] 519-673-1657(Home) Publicity Sherry Watts [email protected] 519-858-9880 Social Position vacant Membership Gail Schmidt [email protected] 519-657-9936 (H) Secretary Gerda Zonruiter [email protected] 519-471-3550 Newsletter Sherry Watts [email protected] 519-858-9880 Paula Muxlow [email protected] 519-293-3697 London Pacers Meeting Monday, May 11, 2009 at 7:00 PM Grosvenor Lodge, Western Road You don’t want to miss this meeting! There will be all the excitement of our Boston runners telling their stories and all the buzz from the Forest City and Mississauga races. May’s is always the liveliest meeting of the year. But besides that, VP Andrew has secured a fantastic speaker this month. Come out and hear one of the top distance coaches in the country. Dave Scott-Thomas Dave is head coach for the University of Guelph Griffons as well as the Speed River Track Club and is the Di- rector of the National Endurance Centre in Guelph. He has coached at World University Games, World X-C Championships and World Track and Field Champion- ships. Some of the athletes he works with include Hilary Stellingwerff, Rob Watson, Taylor Milne, Eric Gillis and Reid Coolsaet. From the Speed River website: “Dave has developed one of the premiere collegiate pro- grams and one of the top overall endurance groups in the country at the University of Guelph. His teams have set numerous OUA/CIS records, winning fifteen OUA titles and twelve CIS titles in the past eleven years. Dave is a fourteen-time OUA and twelve- time CIS Coach of the Year as well as being a two-time Fox 40 OUA Coach of the Year-all sports receipient (2002-2003, 2007-2008) and Ontario High Performance Coach of The Year (2007). He has worked with numerous All-Canadians, National medalists and champi- ons, and National Team members.” 2 Page 3 London Pacers May 2009 Newsletter Warm greetings to individuals on the active membership list for 2009 who are celebrating birthdays in May: Heather Armstrong*, Lydia Cappelli, Susan Clifford, Patrick Connor*, Steve Connor*, Lisa D'Ariano, Vi Darling, Joerg Dietz, Ken Dungavell, Larry Gooder*, Beverly Gribbons, Kayley Hen- ning*, Michael Izma, Frank Littell, Mary Anne McCoy, Sara Morrison*, Bella Rikley, Raymond Wil- kinson, Kevin Yoshida *entering a new age category Here is some more data about us: Pacer Membership 2006 to 2009 160 140 120 100 Adults 80 Children 60 Number of members of Number 40 20 0 2006 2007 2008 2009 Year From your editors: Some items to note: If you want your race results published in the Newsletter YOU are responsible for sending them to Gail Schmidt at [email protected] before the deadline for the monthly newsletter. The deadline for the February newsletter is May 25, 2009, 12 noon. We love the articles that people send in—please keep them coming. They need to be in a Word format and photos need to be in jpeg format. It’s hard to keep articles to 2 pages or less, but that helps the editors! Please send articles and photos to Sherry Watts at [email protected] Your editors, Sherry and Paula 3 Page 4 London Pacers May 2009 Newsletter Pacer Discounts Members of the London Pacers are given a discount on purchases at Runners Choice at 207 Dundas St and at the New Balance store on Fanshawe Park Road W. at Hyde Park Rd Looking to rent a cottage this summer? This from James Milliken’s sister offering a discount to club mem- bers. COTTAGES FOR RENT IN SOUTHCOTT PINES AND GRAND BEND Two fully equipped year round cottages in the private subdivision of Southcott Pines. Only minutes walk to the beautiful sandy private beach. Also for rent a cottage closer to the heart of the Grand Bend. Liter- ally 2 min to the beach and only a few minutes walk to the newly renovated main beach with boardwalk and splashpad. For digital photos, rates and availability contact [email protected]. We will be offering a special discount to all members of the London Pacers. Please mention when contacting. Summer Distance and Speed Training Program Are you interested in improving your 5K speed? Want to run a good marathon? Or anything in between? I am offering a distance group program again this summer and adding in a speed component. We will meet Tuesdays and Thursdays at 6 PM in various locations. You will get lots of information, handouts, an individual training plan based on your goals, video analysis of your running form and much more. The program runs from June 2 to the middle of October. Cost is $100. Contact me at [email protected] or 519-858-9880 for more information. Sherry Watts NCCP Level 4, RRCA Level 1, FaCT level 1, USTCA distance Pacer General Meeting—Monday April 13, 2009 7:00 pm Attendance: 21 Executive in attendance: Jim Burrows, Andrew Jones, Gail Schmidt, Betty Timmons, Sherry Watts Forest City Road Races – Jim invited those in attendance to take posters. Sherry Watts announced that she is looking for help with the Pacer table at the expo (coverage from 10 am until 5 pm as well as set up and tear down). Jim announced that the organizers are still looking for a few marshalls and someone to help hand out age group awards at a table between 8 am and 1 pm Harry is still selling golf balls. $5 per dozen with proceeds going to the Thames Valley Children’s Centre Some informal race results from the Downtown 5K on Good Friday: Brian Peaker had a personal best; Rod Henning did the race 0.5 seconds faster than last year; Chuck Edwards came second in his age group. 4 Page 5 London Pacers May 2009 Newsletter Continued from page 4 Sherry told the group about her participation in a half marathon walk in Virginia Beach. Twenty-two percent of 270 walkers were disqualified. Bill Wheeler brought the award that he won from the 5K race he did at the end of a week with a local triath- lon training group that travelled to Las Vegas Brief discussion of Around the Bay – some really good results, including Troy Cox’s (8th overall) Presentation by Craig Hall, School of Kinesiology at UWO – Imagery Use in Injury Prevention and Rehabili- tation Imagery is a conscious form of thinking, purposively done, that mimics real experience. Athletes use imagery extensively, with higher level athletes using it more. It is often used to help with correct form/proper tech- nique. Its use in injury prevention is less understood. Sordoni, Hall and Forwell (2000) examined 2 functions of imagery that athletes use when injured: cognitive imagery (e.g., imagining doing a rehabilitation exercise properly prior to performing it), and motivational im- agery (e.g., imagining achieving treatment goals). Research has shown that the use of imagery is not limited to these two functions. Other uses include man- aging pain (preparing for expected pain, distraction (time out from pain), imagining pain dissolving, blocking pain), healing imagery (imagining the body repairing itself), maintenance of sport skills (when you can’t prac- tice), maintaining strategies and plays, controlling stress and facilitating relaxation. Cupal and Brewer (2001) studied 30 recreational and competitive athletes following successful ACL recon- structive surgery. They found significant differences in the physiological and psychological outcomes (reinjury anxiety, perceived pain, knee strength) of a treatment group that did guided healing imagery along with their other rehabilitation, compared to a group that had standard physiotherapy only (control group), and a group that received additional attention and support but were instructed to visualize a peaceful scene rather than healing images (placebo group). Imagery interventions need to be tailored to the injury severity and the type of injury. The athlete needs to be educated about his/her injury so that he/she can imagine how the healing process is going to work. Im- agery use should be adjusted with the stage of the injury. Imagery practice needs to be structured and regular. Know what you are going to image before you start. The correct image is whatever works for the athlete. The mechanism by which it works is not well understood. Outcomes from imagery use include faster recovery, greater functioning, greater strength gains, decreased anxiety, increased feelings of control/self-efficacy, decreased pain. For more information or a copy of the presentation email Craig: [email protected] The formal part of the meeting concluded at 8:10 5 Page 6 London Pacers May 2009 Newsletter A Marathon memory by Tom Massel A police officer friend Rod George and I were invited to run the 2002 New York City (NYC) marathon with the NYPD Running Club. The year before following the terrorist attack of the World Trade Centre on 9/11 three local Law Enforcement Critical Incident Stress Management(CISM) teams were asked to report to New York to assist NYPD to help deal with the emotional/psychological impact affecting New York Police Offi- cers. Over 70 NYPD and Port Authority Officers lost their lives. Two St Thomas Police Officers, a retired OPP Officer and myself a Mental Health worker made up one of those teams. We were in NYC for 1 week ..