January 24, 2009 Newsletter

THIS SATURDAY AT-A-GLANCE

Mileage: 12

January Volunteers:
Set-up – Naomi Kress
Breakdown – Rafael Gonzales
Supplies – Tom McKiernan, Naomi Kress
Aid station/s – Tom Monahan

Pace Leaders:
9:00 – Mike Miskel
10:00 – Ed Burnett and Luz Lyon
11:00 – Mira Reverente
12:00 – Caroline Connolly
13:00/14:00 – Tom McKiernan

*When you get the chance, please don’t forget to thank our volunteers for their time.

TRAINING CORNER
By George Arita, Advisor of Training
Georgerunvta@aol.com

LSD Run

After running 15 miles last Saturday, we fall back to 12 miles this Saturday. Nice and easy run, but for those who would like to check up on your marathon pace, you may pick up the pace during the last 6 to 8 miles.

Carlsbad Marathon

Those who will be joining Josh in Carlsbad on Sunday (Jan. 25) should not be running on Saturday. Also, you’ll have to be leaving by noon to make it to the expo.

Surf City Marathon and Half-Marathon

Several of you will be running the half on Feb 1, so I won’t expect your presence next Saturday (Jan 31). Pace Leaders, be sure to inform your backup PL.

Essay: Practice Breathing

I was talking with Tom McK about breathing couple of weeks ago and decided to write about the subject for this newsletter. I will have a follow-up essay on the subject next week.

Huh? Practice breathing? Why? Breathing is natural. As long as I’m alive, I don’t have to think about it or practice it. Correct, but if you want to run more efficiently, like all other aspects of running, you need to practice breathing.

Breathing basically involves moving air into and out of the lungs, which are located within the thoracic (chest) cavity. This is the responsibility of two muscle groups, the intercostals muscles and the diaphragm. The intercostals muscles are located between the ribs and their actions cause the rib cage to expand and contract, which in turn result in the corresponding expansion and contraction of the thoracic cavity. The diaphragm is located below the rib cage and separates the thoracic cavity from the abdominal cavity. Contraction of this muscle lowers the diaphragm causing the belly to bulge and expands the thoracic cavity. In breathing, expansion of the thoracic cavity reduces the atmospheric pressure within the cavity and causes air to get “sucked” into the lungs. Contraction of the thoracic cavity “pushes” air out of the lungs.

Although the actions of these muscles are “automatic,” especially during quiet breathing, you can consciously increase the actions of one or the other or both muscle groups during deep breathing. In “chest breathing,” you forcefully increase the actions of the intercostals muscles, and in “belly breathing,” you forcefully emphasize the actions of the diaphragm. Many runners rely on chest breathing while running, overworking the intercostals and under-working the diaphragm. The results are two-fold: first, the shoulders get tired and tight towards the end of the long run causing the loss of good running form; second, the under-trained diaphragm may not be able to perform effectively towards the end of a long race such as the marathon. Have you ever noticed an aching abdomen the day or two following the marathon?

Practice belly breathing during your easy runs. First, consciously alternate chest and belly breathing and then combine chest and belly breathing to take extra deep breaths. With practice, the combined chest and belly breathing will become your normal type of breathing during long and hard runs, enabling a larger intake of air when faced with the demand.


CLUB NEWS

*Attention: Napa Valley Marathon-bound Folks

Denise Ellison would like to organize a pre-marathon dinner. Please e-mail her at: dmecnm@gmail.com and give her your contact information, arrival, departure and hotel details.

*Run Ventura Now On Facebook

Just a note to those socially networked folks in the group, or those who want to be more socially networked – Run Ventura is now on Facebook Groups! With discussion boards, picture sharing, and more, we welcome all to join and share. See the link to join on the “About Us” page or look us up on Facebook Groups. And you need a Facebook account to join.

*Birthday greetings
Jan. 7 – Pat Romero
Jan. 10 – Brad Guevara
Jan. 12 – Rick Kanatzar

*Anniversary greetings
Jan. 12 – Lisa and Al Anderson (18th)
Jan. 21 – Naomi and Sterling Kress (20th)