THIS SATURDAY AT-A-GLANCE
Mileage: 16
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
*Please don’t forget to thank our volunteers for their time, when you get the chance.
TRAINING CORNER
By George Arita, Advisor of Training
Georgerunvta@aol.com
Congratulations!
I’m sure everyone has heard, but just in case you haven’t, Josh took first at Carlsbad. He beat two Kenyans, who are presently living in the US, and he beat them soundly. Josh finished in 2:24:56 (5:32 pace). Second was Andrew Musuva (2:26:50) and third was Benard Songoka (2:27:13). Way to go, Josh!
Also, Ron Spiker (Josh’s dad) finished in 4:01:46 (9:14 pace) and Tawni Gomes followed in 6:04:39 (13:55 pace). Leo Albea did the Half in 2:44:09 (12:32 pace). Congratulations to all!
Those were the only names I could identify as RV members. If there are others, I apologize.
LSD Run
We’re up to 16 miles. Remember, LSD. Weather should be nice, certainly better than last Saturday. Tom’s water station should be somewhere before the turnaround. Fill ‘er up!
Indoor Meeting Place
Gathering before and after the run last Saturday inside the store was great, especially with the somewhat inclement conditions. I believe we will continue meeting indoors, not only for protection but also so we can all go for the run. But be forewarned that with everyone out running, the door to the store will have to be locked until someone (most likely Jose) returns.
Feet Often Follow Eyes
Because running involves rapid motions, very often as we run our feet follow our eyes, that is, we plant our feet on the spot where our eyes are focused on. So I suggest the following: when you’re running and see a hazard (pothole, broken glass, dog doo, puddle, etc.) in your path, don’t focus on that hazard until it’s a step away. Instead, focus on a safe spot to the right or left of the hazard and let your foot follow and plant on that spot. I learned this from cycling, where the movement is even faster, but it does apply to running as well.
Essay: Practice Breathing Rhythm
A couple of weeks ago, I had a discussion with Tom McK regarding running and breathing. That conversation led me to write last week’s essay on breathing and this present follow-up essay on breathing rhythm. Once again, some readers might consider breathing and breathing rhythm to be a natural part of being alive and, therefore, not required subjects of practice. True, while not running or race walking, but for people like ourselves who tend to regularly move about “quicker” than the average person, a few tips followed by some practice might help to improve our activity.
As we run (or walk), we automatically move one leg forward followed by the other leg, and the gait is usually rhythmic, except when we have to avoid a pothole, puddle, or dog’s gift. We also breathe rhythmically except while talking, drinking, cleaning our throat, or spitting. We really don’t have to think about these activities or practice them.
However, allow me to recommend practicing to tie these two activities together to make running more efficient. It is best to practice this while running alone so your breathing will not be interrupted by talking. Decide which “foot-planter” (right or left – I am a left foot-planter) you prefer to be and practice inhaling at one foot-plant and exhaling at the next same foot-plant. For example, as a left foot-planter, I inhale as my left foot hits ground and exhale as my left foot hits the ground again. I do nothing during my right foot-plant.
One benefit of tying breathing with foot-plant is you will always be breathing as opposed to holding your breath, except, of course, when you’re talking, drinking, etc. And you can still take in extra deep breaths or forcefully exhale when necessary. Another benefit comes when you pick up the pace such as during a surge, speed interval, Fartlek, or final kick and your oxygen demand increases, you automatically increase your breathing rate to meet that increase in oxygen demand. Try practicing this foot-plant/breathing pairing during your next run, and make it an automatic part of your running.
On an associated aspect of breathing, most heavy exercisers inhale through the mouth. This is advantageous because the mouth has a larger opening, therefore a larger volume of air can be inhaled. Air, however, contains many undesirable contaminants such as dust, soot, small insects, etc. that can enter the lungs. Plus, especially in winter, the dry, cold air can cause problems such as allergic reactions to your windpipe. Whenever possible, for example while running easily and comfortably, inhale through your nose where the nasal hair and moist nasal passages will have a chance to trap the contaminants and moisten and warm the air.
Happy running!
RUNNER PROFILE
Name: Naomi Kress
Why you know her: Logistics chair (i.e. no bagels, water and Gatorade if not for her)
Marathons completed: 11
Favorite marathon & why: The Goofy Run at Disneyworld -- It was more like a party than a marathon with great music, entertainment and sights along the way. And I loved how we (Caroline Connolly, Mira Reverente, Betty Crowell, and Sherry Osborne) ran together for the half marathon and the marathon and all crossed the finish line together.
Proudest accomplishment (running or otherwise): Master cleansed for 40 days (would never recommend it to anyone!)
Little-known facts: Was raised on Guam with its warm lovely beaches and thus never went into the ocean here in So Cal until 2005
Greatest weakness or bad habit: Spider Solitaire -- drives my hubby batty as I can waste hours playing it
Pre-race ritual: Huge lunch the day before, light dinner, and drink as much fluids but quit by 7pm
Post-race recovery: Make sure to stretch and then eat anything I want
Complete the following sentence: I would rather be a little faster, smarter, or richer................ all 3!
What do you like to do when you're not running? At the risk of sounding like a couch potato -- watch TV!
Funniest thing that has ever happened to you during a run or race? I had finally joined the 21st century and gotten an MP3 player and was planning on kicking butt at the 2007 Vegas marathon, and then my batteries conked out four miles into the marathon.
What made you want to do a marathon? Had been running for eight years and done several 10Ks and decided a marathon was the next logical step.
If you could run with anybody who would that be? Why? Being that my best pace for a marathon is an 11:30-minute pace, it's a big stroke to my ego when I'm able to run with anyone faster than me.
Is there anybody in the group you admire, if so, who? Why? I really admire all my fellow runners as everyone is an inspiration, but the person that I want to emulate is Super Mimi (Mimi Champion). She started out as a walker and recently completed the Trans-Rockies Run in Colorado and is now doing a nine-minute pace. I need to do what she's doing so that I can get faster.
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)
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