Inside Track Running Club Blog

April 1, 2010 Newsletter

noreply@blogger.com (Unknown) — Fri, 02 Apr 2010 03:47:00 +0000

Running Club News

Tuesday Night Track Workouts, 6pm

There is a half-marathon/marathon group as well as a 5k/10k group. The workout starts promptly at 6pm. Please warm up on your own.

Thursday Night Run and Social, 6pm

Starting this Thursday, April 1st (for all you runnin' fools out there!) FREE Technical T-Shirt to whoever dresses as the biggest fool! We'll do an easy three to five miles with an opportunity to head downtown with your running buddies afterwards.

LSD Saturdays, 7:30 am

We will still be meeting at the store for long runs. There will be no water stations along the course until August, so please bring your own water or sports drink.

2010 Inside Track Running Club T-Shirts, featuring an all-new design, will be in next week! All ITRC members can pick up their shirts upon payment of 2010 membership dues.

Store News

The store will be closed on Easter Sunday, April 4th. Hop on over beforehand to purchase your Easter basket gifts!

Happy Easter everyone!

March 18, 2010 Newsletter

noreply@blogger.com (Unknown) — Fri, 19 Mar 2010 02:10:00 +0000

THIS MONTH AT-A-GLANCE

March 20 - REST

March 21 - LA MARATHON

March 27 - 4 miles (easy)

SOCIAL EVENT ALERT

WHAT: Post-LA Marathon and Farewell Party for Craig Lippert

WHEN: Saturday, March 27, 5 pm onwards

WHERE: Rick Kanatzar's place

2070 Marino Way

Ventura 93003

805.746.6895

WHAT ELSE: Potluck (based on first letter of last name)

A-E appetizers

F-J salads or vegetable dishes

K-O entrees/main course

P-T carbs (pasta, rice or potatoes)

U-Z desserts

TRAINING CORNER

by George Arita, Adviser of Training

Georgerunvta@aol.com

HAVE A GREAT L.A. MARATHON!

For members running the Los Angeles Marathon, this will be your final Saturday before you toe the starting line. Don’t run on Saturday and don’t stay at the expo or on your feet too long. Don’t indulge in all the sample foods unless you normally consume the same. Have a great run!

The great news from Tom Taylor is that the IT store will be open as usual every Saturday for our Saturday morning runs. So everyone who wants to stay in shape and run with club friends can do so every Saturday as usual at 7:30 AM. The only stipulation is the meetings will be informal and there will be no water, Gatorade, bananas, bagels, etc. supplied. There will also be no water station on the course. So everyone will have to provide their own supplies.

If you are training for an upcoming race, I recommend that you examine the five training calendars that are posted on our web site and download the one that best fits your schedule.

For those who don’t have immediate racing plans, I highly recommend that you try to stay in 10 to 15 mile shape for your Saturday runs by alternating between 10 and 15 miles every other Saturday. That way, you will be able to participate in any half marathon race at a week’s notice or get in shape for a marathon race within 8 to 12 weeks.

I plan to be present this Saturday (March 20) but I will be absent on vacation possibly until April 17. If I don’t see you this Saturday, hopefully I will get to see you on the later Saturday and beyond.

Have a good run.

March 4, 2010 Newsletter

noreply@blogger.com (Unknown) — Thu, 04 Mar 2010 22:54:00 +0000

THIS MONTH AT-A-GLANCE

March 6 - 12 miles (Tempo) Do no more hill workouts after this week.

March 13 - 8 miles (marathon pace)

March 20 - REST

March 21 - LA MARATHON

March 27 - 4 miles (easy)

SOCIAL EVENT ALERT

WHAT: Post-LA Marathon and Farewell Party for Craig Lippert

WHEN: Saturday, March 27, 5 pm onwards

WHERE: Rick Kanatzar's place

2070 Marino Way

Ventura 93003

805.746.6895

WHAT ELSE: Potluck (based on first letter of last name)

A-E appetizers

F-J salads or vegetable dishes

K-O entrees/main course

P-T carbs (pasta, rice or potatoes)

U-Z desserts

TRAINING CORNER

by George Arita, Adviser of Training

Georgerunvta@aol.com

THE FINAL WEEKS, DAYS AND HOURS

Yes indeed! The heavy training is done. You did your twenty and twenty-two milers and your speed and hill workouts. You are now in the midst of tapering. But wait, you cannot simple rest on the laurels of your hard training. There are still the final preparations that you will need to be aware of and to do.

THE FINAL WEEKS

Follow your training schedule for your mileages for the final weeks. Your Saturday runs will be shorter but a bit faster than prior Saturdays. The third-to-the-last Saturday calls for a 12 mile Tempo run – run the first two and last two miles at an easy pace but run the middle 8 miles at a faster (half marathon) pace. The second-to-the-last Saturday is an 8-mile run at your marathon pace.

THE FINAL DAYS

During this last week, continue with your speed workouts but for shorter distances, and do no more hills. Your last run should preferably be on Thursday, especially so if you are fifty-ish or older. If you have a need to run on Friday, make it a short 2 -3 miles. On the final Saturday, you probably will visit the expo. Do minimal walking.

If you have any non-running agendas, shelve them until after the marathon. Forget heavy house or yard work; don’t go rock climbing; and don’t do any Mt. Whitney hiking. Don’t donate blood or have elective surgery. If you are gainfully employed, don’t accept overtime work or work extra long hours. Take it easy! Save your heavy chores and extra work for the week or two after the marathon. Get ample hours of sleep.

The final days are not a good time to start on a weight control diet (you don’t need it anyway). Eat your “normal” diet, feasting on the usual foods that affectively fueled your long training runs. However on the final two days or so, start having more carbohydrates on your plate. Pasta is the usual menu item, but you can also include rice, potatoes and bread. And don’t forget your usual cooked or raw vegetables and fruits. Consume ample amounts of water and other liquids. Go easy on alcohol, unless it is part of your routine. Never eat anything that you had not tried before in training.

Decide on the outfit that you will wear. Select several sets to account for the weather, and have everything available for last minute adjustments, including a garbage bag (with appropriate holes for head and arms) and a shower cap or a poncho. Never wear clothing or shoes that you had not worn before in training. However, if the hour before the start is going to be cold, wear an old sweat top or shirt that you can discard just before the start.

Select the same brand of gel that you used in training and pack the appropriate number to carry with you. Don’t count on buying the gel at the expo; they might sell out by the time you get there. Purchase your supply at the store beforehand. You won’t really need to carry your own water bottle, but if you must, be sure to get it ready. Fill it with fresh bottled water the morning of the race.

THE FINAL HOURS

Don’t be a night owl the night before the race. Before you hit the sack, set your running outfit out, pin your bib on your shirt and lace your timing chip on your shoe. Lay everything out in order so you can easily put them on in the morning. Go to bed early enough to get ample sleep, although you may be wired with anxiety.

Set your alarm early enough to give you time to do you morning routine. Eat a light breakfast (toast with P&J, fruit, coffee, or whatever you usually have). Give yourself ample time to drive to the venue or walk to the staging area.

THE START

Don’t get carried away by the festivities at the staging area. Some runners get carried away and start dancing just before the gun sounds. Stay calm and relaxed as much as possible. After the gun sounds, control any urges to sprint off the starting line. Run your first few miles slower than your desired marathon pace and ignore the crazies who sprint by you. You will pick most of them off during the last ten miles of the race. Run relaxed. Keep your shoulders relaxed, elbows bent at 45 degrees, forearms parallel with the ground. Establish your usual breathing routine. Have a good run.

THE MID-RACE, FINISH AND AFTERWARDS

THE MID-RACE

Maintain the comfortable pace that you established in training. Consume your gels at your planned intervals and drink water and sport drink at every table if possible. Watch for potholes and inconsiderate runners who may cut in front of you. Anticipate the corners and turns and try to run as close to the inside as possible. On long stretches, try to run at the center of the road where the surface is level. If it’s a hot day, try to run in the shade. If it’s a windy day, find a larger person running at your pace to tuck behind.

THE FINISH

About a mile before the finish, pick up your pace. If your training included developing a “finishing kick,” you can put that training to use now. You might be able to see the finish or hear the crowd perhaps from a half to a quarter of a mile away. Now you will experience a surge of endorphins and adrenalin. You will feel no more pain and tiredness. You will run smoothly to the finish line and smile for the cameras with your arms raised. You are a MARATHONER!

Continue jogging or walking through the chute, collect your medal and wrap yourself in the Mylar blanket to prevent chilling. Drink the water and sport drink and eat the goodies that are provided as soon as possible. Don’t sit down just yet. Continue walking around and do some light stretching.

AFTERWARDS

Your smile will be on your face for many hours and days after the race, but you do need to get cleaned up and consume food. Don’t worry – the smile will not be washed away. Chocolate milk is my favorite post-run drink. And pizza always tastes great after a marathon. That done, rest with your legs elevated or take a nap. Then, celebrate. Treat yourself to a nice dinner. I always favor a large steak with red wine!

February 20, 2010 Newsletter

noreply@blogger.com (Unknown) — Thu, 18 Feb 2010 23:38:00 +0000

POST-RUN BRUNCH

Thank you to everyone who attended the post-run brunch at Aloha Steakhouse last Saturday, February 13. We had a good turn-out and members got to mingle while enjoying the sumptuous brunch.

Some photos from the brunch, courtesy of Emily Hunt:

REMINDER: MEMBERSHIP RENEWALS

Membership dues are now due! Please fill out a renewal form at the store as soon as possible. For $30 a year, all renewing members will get a new Inside Track shirt and a membership card to facilitate store discount, among others.

Your membership will now be good for a calendar year - January 1 to December 31, 2010.

TRAINING CORNER

by George Arita, Adviser of Training

Georgerunvta@aol.com

HOME STRETCH

We are entering the last four weeks of training before toeing the starting line of the Los Angeles Marathon or another marathon during the same weekend. Our longest run (22 miles) is history, but we still have one more 20-miler this Saturday. I will not be present for this run so I will leave it up to the powers-may-be in attendance to decide whether to run the traditional PCH course or the Ojai Trail course. Remember we are still doing LSD runs this and next Saturday.

Here is our Saturday training schedule leading up to the marathon and for a couple of recovery weeks beyond:

Feb. 20 – 20 miles (LSD)

Feb. 27 – 14 miles (LSD)

Mar. 6 - 12 miles (Tempo) Do no more hill workouts after this week.

Mar. 13 – 8 Miles (marathon pace)

Mar. 20 – REST

Mar. 21 – MARATHON DAY

Mar. 27 – 4 miles (easy)

Apr. 3 - 6 miles

Apr. 10 – 7 miles

Your Saturday and midweek training runs have prepared you for marathon. Run smart and you will accomplish you desire goals.

UPCOMING RACES
(presented and/or sponsored by Inside Track)

6th Annual Young Life Ojai 5K

Saturday, February 27, 2010, 9 am
Ojai Avenue and Bryant Circle, Ojai
For more info: Giorgio's in Ojai and Inside Track Running Store in Ventura

Summerfest 5K

5K Run/Walk and Gary Tuttle Mile (free for elementary school children)
Saturday, June 5, 2010, 9 am
VUSD Education Service Center, 255 W. Stanley Ave., Ventura
For more info: www.vep4vusd.org

Harbor Lights Summer Sprint Series

Aquathon, 5K Run/Walk, 1/2 mile Swim, Kids' 1K
July 1 - August 5, 2010, 5 pm (6 Thursday nights)
Ventura Harbor
For more info: www.nstepevents.com

Club News: February

noreply@blogger.com (Unknown) — Fri, 05 Feb 2010 05:43:00 +0000

Mileage for Saturday training runs

The countdown begins! Six weeks to go till the 25th annual LA Marathon.

For our LA Marathon-bound members:

February 6 - 22 miles
February 13 - 12 miles
February 20 - 20 miles
February 27 - 14 miles

If you are doing another race other than the LA Marathon or have any training-related questions, please e-mail George, our training guru, at georgerunvta@aol.com

To sign up online, please go to:
http://www.lamarathon.com/

Post-Run Club Brunch

...after the 12-miler.

WHERE: Aloha Steakhouse
364 South California Street
Ventura, CA 93001
(805) 652-1799
WHEN: Saturday, February 13, 10 am
WHO: All Inside Track members are welcome!

Route Change this Saturday, January 23

noreply@blogger.com (Unknown) — Thu, 21 Jan 2010 23:16:00 +0000

January Mileage

January 23 - 20 miles

January 30 - 12 miles

Please take note of the following route change this Saturday, January 23:

* We will start the run on Main St. at the Ventura River Bridge as usual but instead of running up the coast, we will run south to the state beach. The turnaround will be at the San Pedro St. park entrance.

* Running back to Main St will give us five miles.

* Using caution, run across Main St at the foot of the bridge and run east (facing traffic) to Olive St., turn right on Olive St.

* Watching for cars coming off Hwy 33, cross the offramp and continue along Olive St to the Ojai Bike Trail entrance (about a half mile from the bridge).

* Continue north on the bike trail pass Foster Park and backside of Casitas Springs. North of Casitas Springs, after the trail emerges alongside Hwy 33, there will be a trailer park on the left.

* Turn around at the entrance to the trailer park.

* Run back to Olive St. The total mileage on the Ojai Bike Trail will be about 14.5 miles.

* Walk back to Inside Track to cool down. Total running miles will be 20.

January Saturday Runs

noreply@blogger.com (Unknown) — Fri, 15 Jan 2010 22:21:00 +0000

After the 16-miler last Saturday, we get back with the posted calendar with a 12-miler for everyone, including post-SBIM participants who should be fully recovered, in preparation for the LA Marathon on March 21.

The mileage for the remainder of the month are as follows:

January 23: 20 miles

January 30: 12 miles

As always, with the longer miles come a possible compromising of your immune system. So be mindful of crowds and sick people. Also, eat adequately healthy food, hydrate and get ample rest.

Sta. Barbara Post-Marathon Party and more

noreply@blogger.com (Unknown) — Mon, 30 Nov 2009 21:01:00 +0000

Let's Celebrate!

After getting your finisher medals, head home, freshen up and join your fellow club members for a post-marathon party!

The potluck celebration will start at 5 pm on Sunday, December 6th at Inside Track. The club will be providing the drinks. Some potluck suggestions, based on the first letter of last names:

A-E - appetizers

F-J - side dishes/salads

K-O - carbs (pasta, rice, potatoes)

P-T - meat dishes

U-Z - desserts

Bring your spouse or significant other and celebrate another feat!

Lasse Viren 20K

Looking for something different to end the year? How about a trail race?

Now on its 32nd year, the Lasse Viren 20K never ceases to amaze with breath-taking scenery, fast finish times and race freebies including a tech shirt for pre-registered runners.

The 20K will take place on Sunday, December 13th at 9 am, at Sycamore Canyon, off of Pacific Coast Highway. Sign up online at:

http://www.lasseviren20k.org/

In post-marathon recovery mode? Consider volunteering! We are looking for eight volunteers for two shifts (6:30-9:30 am and 9:30 am-12:30 pm). As a token of our appreciation, volunteers will receive a complimentary race entry to the 2010 Ventura Half-Marathon and a shirt.

Please e-mail Mira at mirarev@hotmail.com if you are interested in volunteering.

Tuesday Track Work-outs

...at Ventura High School, starting at 5:30 pm. Please bring a headlamp until January.

Training Corner: SUNRISE CAUTION

by George Arita, Training Director

Tis the season…. No, not of Christmas, but of late fall and coming winter, when the sun is lower and rises later. Running north (actually west) during our Saturday morning runs, as you emerge from the bike path onto PCH toward our two-mile mark, you will see your elongated shadow directly in front of you. This means that the rising sun is directly in back of you. This also means that the rising sun is directly in the eyes of the drivers of the oncoming cars. I caution all of you to be alert and keep a wary eye on the drivers and their cars.

This past Saturday, as I was at this part of the course, an oncoming car came about two feet into the bike path in front of me. I had to motion the driver to get back into his lane.

The bike path is pretty narrow at this section, and it can get pretty congested as oncoming runners or cyclists and outgoing runners converge. You could avoid the congestion and the car traffic by running on the wider unpaved section as some people do, but not everyone likes to run on dirt and you do have to be careful of loose rocks.

The “sun-in-the-driver’s-eyes” situation is usually no longer a problem during the run back because by then the sun is higher in the sky. But still, we must be cautious at all times during all of our runs.

Run safely.

News Flash: Turkey Trot & Sta. Barbara Marathon Updates

noreply@blogger.com (Unknown) — Mon, 23 Nov 2009 05:30:00 +0000

2^nd ANNUAL VENTURA TURKEY TROT

Before all the gobbling and celebrating on Thanksgiving Day, come out and have some fun at the 2^nd Annual Ventura Turkey Trot!

The race will start at 8:30 am at the Ventura Auto Center, 6350 Leland Street, Ventura. Race entries are $30 after November 17 and on race morning and includes an event t-shirt.

Touted as the fastest 5K in Ventura County, the race promises to be even better this year with $2,000 in prize money. This year’s highlight is the alumni race, which will determine the local high school programs that will be the race beneficiaries.

Post-race festivities include food, music, a raffle and an awards ceremony. The 2^nd Annual Ventura Turkey Trot is brought to you by the Ventura Auto Center, Inside Track Running Store and the Oxnard Children’s Dental Group.

GETTING INTO THE MARATHON MINDSET

Thirteen days till the Sta. Barbara Marathon! Pre-race day jitters? Endless preparations? Unanswered questions?

If you answered “yes” to at least one of the above, you are not alone. After the eight-mile run on Saturday, November 28^th, at 9:30 am, stay for a bit and listen to our very own Josh Spiker, tackle “Race Week and Race Day Preparations.”

Josh, the 2009 Carlsbad Marathon champion, will help get you into the “marathon mindset” and answer any questions. A short race video will also be shown.

STA. BARBARA MARATHON SHUTTLE

Do you know anyone who hasn’t signed up yet? We are still about five people short in order to make the 30-person minimum to book a shuttle.

Do not delay! Please sign up now. E-mail Josh at joshspiker@gmail.com or Tom McKiernan at mckrunt@aol.com to secure your seat or if you have any questions.

Ventura Podiatrist to Address Runners on Saturday, November 21

noreply@blogger.com (Unknown) — Mon, 16 Nov 2009 21:26:00 +0000

Beyond the Miles: Inside Track Running Club's Fall Speaker Series, debuted last October

Dr. John Collet, a Ventura-based podiatrist, will be Inside Track Running Club's next speaker on Saturday, November 21 at 10 am. Dr. Collet, who was educated at the Illinois College of Podiatric Medicine, has been practicing in Ventura for over 30 years now. Dr. Collet will tackle gait analysis, running mechanisms and foot-related questions.

Inside Track Running Club, is a Ventura-based track and long-distance training group. "Beyond the Miles" is Inside Track's answer to the increasing demand for up-to-date and scientific evidence-based information related to running and fitness.

The entire speakers' series will be held at Inside Track Running Store on 38 W. Main St., Ventura. Following all talks, there will be a short question-and-answer segment and a raffle of running paraphernalia and give-aways.

Runners, walkers, fitness enthusiasts and friends are all welcome in this open to the public event.

Reminder: Sta. Barbara Shuttle Sign-ups

noreply@blogger.com (Unknown) — Sat, 14 Nov 2009 04:42:00 +0000

If you haven't done so and would like to take the shuttle to the start line of the Sta. Barbara Marathon, please sign up this Saturday, November 14.

Details as follows:

Date: Sunday, December 6, 2009

4:30 am - departure from Inside Track

5:50 am - drop off in Goleta

6:30 am - marathon start

12:30 pm - marathon cut-off time

1:00 pm - start of party

4:00 pm - depart Sta. Barbara for Inside Track

5:00 pm - arrival at Inside Track

Cost: $30.00 - shuttle and party (BYOB), due on Saturday, November 28

- cash or check made out to Inside Track

The bus has a maximum of 36 passengers but we need 30 people to sign up or we will cancel.

You must be pre-registered and pick up your bib number and Goodie bag on Saturday at the Expo, or let us know and we will pick up for the group and distribute on the bus. Plan to bring some extra warm clothing and rain gear to wear before the start and after the race. This can be left on the bus and taken to the finish line.

Questions? Please e-mail Tom McKiernan at mckrunt@aol.com or call 805.389.0393

Acupuncturist to Address Runners on Saturday, November 14

noreply@blogger.com (Unknown) — Mon, 09 Nov 2009 19:05:00 +0000

Beyond the Miles: Inside Track Running Club's Fall Speaker Series, debuted last October

Roland Ryf, a licensed acupuncturist with a thriving practice in Thousand Oaks, will be Inside Track Running Club's next speaker on Saturday, November 14 at 10 am. At his clinic, The Natural Healthcare Center in Thousand Oaks, Ryf incorporates his extensive knowledge of Western orthopedic medicine with over 20 years' experience with Eastern medical disciplines. Ryf, who has completed his apprenticeships and internships in Australia and China, will discuss "Recovery and Healing."

Inside Track Running Club, is a Ventura-based track and long-distance training group. "Beyond the Miles" is Inside Track's answer to the increasing demand for up-to-date and scientific evidence-based information related to running and fitness.

Runners, walkers, fitness enthusiasts and friends are all welcome in this open to the public event.

Coming up next:
"Biomechanics, Gait, etc." by Dr. John Collet, a Ventura-based podiatrist, on Saturday, November 21, at 10 am

Santa Barbara Marathon Bus Information

noreply@blogger.com (Run Ventura) — Sat, 07 Nov 2009 00:36:00 +0000

SANTA BARBARA MARATHON BUS INFORMATION

SUNDAY, DECEMBER 6, @ 6:30 AM

BUS SCHEDULE

PICK UP AT INSIDE TRACK 4:30 AM

DROP OFF IN GOLETA 5:50 AM

START OF RACE 6:30 AM

LAST RUNNER FINISH 12:30 PM

START OF BEACH PARTY 1:00 PM

DEPART - SANTA BARBARA 4:00 PM

RETURN TO VENTURA 5:00 PM

COST FOR THE TRIP IS $30.00 INCLUDING THE PARTY ---BYOB

The bus can handle only 36 runners and will go to the first to sign up.

Minimum number of riders is 30 or we will need to cancel.

You must be pre-registered and pick up your bib number and Goodie bag on Saturday at the Expo, or let us know and we will pick up for the group and distribute on the bus. Plan to bring some extra warm clothing and rain gear to wear before the start and after the race.

This can be left on the bus and taken to the finish line.

INSIDE TRACK RUNNING CLUB COMMITTEE

Sign up is best at the Saturday morning runs, or at the store anytime. If needed give Tom a ring at 805-389-0393 or e-mail at mckrunt@aol.com.

Newsletter Changes, Trash Reduction & On The Road

noreply@blogger.com (Run Ventura) — Fri, 30 Oct 2009 15:10:00 +0000

Newsletter Changes at ITRC

If you haven't received a newsletter email from ITRC in a while, only the notice about our new Speaker Series (which is great BTW - come check it out, our first one it was a lot of fun!) it may be because we missed your email on the list we are now using for email newsletters. We have transitioned from the blog (this post) as a main newsletter tool, to an email-based newsletter from MailChimp. While Josh has most of the emails all loaded up, if you haven't got any newsletters like this one, please visit the site and use the new Newsletter signup form in the left column, or contact Josh Spiker at Inside Track.

We'll still continue to post stories and other fun notes of interest, including last minute notices or changes, here on the blog. Stay tuned and stay running!

November/December edition of On The Road, the Monthly Newsletter for ITRC

The big monthly ITRC newsletter is also here. Please be patient in downloading the November/December edition of On The Road. This file is 10mb and may take awhile. If you would like to submit info to be included in next newsletter please send info to Ted Cotti at Cotti@sbcglobal.net

Click HERE 2 DOWNLOAD

Trash Reduction
by George Arita

GREEN is the color of my true love’s hair. No, actually the color of her hair is (or was) black but now is mostly grey. But GREEN is the practice of Inside Track Running Club. This is the reason we have limited the availability of disposable cups at our meeting place and water station. We encourage members to carry their own reusable cups or bottles. And also, this is the reason why we have three boxes under the table at the meeting place: one for trash (ugh!), one for recyclables, and one for compost matter (more on this later).

On the personal side, soon after I started teaching Biology at Ventura College in 1971, I began my “Trash Project” as a student assignment, where I had my students analyze their weekly household trash, qualitatively and quantitatively, to determine the kinds and amounts of items that went into their trash bins. In those days, all the items in the trash bins were taken by the trash trucks directly to local landfills. Landfills, as large as they may seem, have a limited capacity, and most landfills reach capacity within15 years. But the simple solution back then was to seek another location and dig another hole to serve as the next landfill. Finding a proper location for the next landfill has become an ongoing problem, not only locally but everywhere in every country. After collecting data for a week, each student had to propose strategies that their household members could undertake to reduce the kinds and amounts of items they deposited in their trash bins.

About 25 years later, the state legislature finally caught wind of the problem and passed legislation that required all cities and counties to reduce the amount of trash going to the landfills by 50%. This is the reason why today we all have a trash bin, a recyclable bin and a green waste bin at each of our households. Our duties, as citizens of this planet, are to use these bins properly, as well as to reduce our resource consumption and the resulting waste production as much as possible at every level of our consumer practices.

Now back to our club activities. As mentioned above, we provide these three boxes for depositing your waste. The “compost box” is for banana peels and other fruit or vegetable material. I mix these items into my compost pile at home, and the resulting compost goes into my garden. The “recycle box” is for recyclable material such as plastics, metals, glass and clean paper. This material gets emptied into my recycle bin at home. The “trash (ugh) box” is for items that will end up in the local landfill, i.e. trash! Inevitably, we will have items in this “trash box” but I always hope for a minimum amount. I empty this box into my home trash bin.

The primary item in the “trash box” is disposable cups, which I want to eliminate by having every member carry her/his own reusable cup or bottle for procuring drinks. I fashioned my own reusable cup by cutting a plastic drinking bottle across the top and hanging it on my belt. Ask me about it and I will show you how to make one for yourself.

I hope everyone will cooperate with our club’s GREEN efforts, not only during our Saturday meetings but also in your daily lives. If there is enough interest, I can be easily urged to stand on the raised platform or box for a presentation on waste reduction. Our lives must be earth-friendly.

Beyond The Miles: Fall Speaker Series Kick-Off

noreply@blogger.com (Unknown) — Mon, 12 Oct 2009 16:21:00 +0000

Would you like to learn more about running mechanisms? Are you interested in finding out more about common running injuries and why they happen?

After your run this Saturday, October 17, stop by and meet Dr. Logan Osland, a Ventura-based chiropractor with over 15 years' experience working with athletes, active adults and various sports teams. Dr. Osland will kick off Inside Track's Beyond The Miles: Fall Speaker Series with his informative talk.

Topic: "Running Mechanisms and Injury Prevention"
Date: Saturday, October 17
Time: 10 am
Venue: Inside Track Running Store, 38 W. Main St., Ventura, CA 93001

Program:

10:00 - 10:20 am - Dr. Logan Osland's talk
10:20 - 10:35 am - Question and Answer session with Dr. Osland
10:35 - 10:45 am - Raffle, coffee and refreshments

See you this Saturday!

Mark your calendars!

Saturday, November 14, 10 am - Roland Ryf, a licensed acupunturist based in Thousand Oaks. will speak about "Recovery and Healing for Athletes"

ITRC Newsletter: This Saturday's Run

noreply@blogger.com (Run Ventura) — Fri, 14 Aug 2009 05:37:00 +0000

THIS SATURDAY AT-A-GLANCE

Mileage: please refer to Training Corner below

Volunteers:

Set-up: Carole Coffman and Rick Kanatzar
Breakdown: Volunteers Needed
Bagels: Tim and Sendia Lysaght
Bananas: Trish Harbert
Water station: Tom Monahan

We are always looking for volunteers to help with our team and training – if you could spare some time to help, please let Naomi know at nukress@yahoo.com

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

LONG SLOW DISTANCE (LSD)

Our Saturday (August 15, 2009) long run will be 8 miles for maintenance and 12 miles for “Newbies.” After this weekend, the “Newbies” will be equivalent in mileage with veterans. Therefore, next Saturday (August 22, 2009), when we begin our 16-week training for the Santa Barbara International Marathon (Dec 6, 2009), we will ALL be running the same distance (14 miles) and following the same training schedule. Be sure to run in the Pace Group that best matches your present ability. You may move up or down as you see fit, but you certainly would not want to suffer burnout or injury by running at too fast a pace every week. Also, it is important to perform the mid-week speed and hill workouts (see 16-Week Calendar).

On Saturday August 29, 2009, our long run will be 16 miles. I mention this here because there will not be another Newsletter until September 5, 2009. Newsletters are written for the first and third Saturdays of each month, and August has five Saturdays. Mark your calendars.

Enjoy your runs.

Santa Barbara Marathon - Training Begins August 22nd!

Club Discount for December 6th inaugural event
The inaugural Sta. Barbara International Marathon - expect cool weather that is typical of Sta. Barbara, a scenic course and rolling hills. The club will be officially training for this event on Saturday mornings.
The marathon is limited to 5,000 participants so sign up online at:
http://sbimarathon.com/site3.aspx

Enter discount code (below) to get $10 off the entry fee:
SBIMINSIDETRACK2009

Inside Track Branded Apparel
Inside Track apparel has finally arrived
For those members who never received their Free Inside Track t-shirt please stop by the store because they are in. We have a variety of t-shirts and sweatshirts for sale. T-Shirts are $8.99, Crewneck Sweatshirts are $19.99, Zippered Hoodie Sweatshirts are $34.99, Singlets are $19.99, and Tech Tops are $24.99.

ITRC Blog: This Saturday's Run, Ventura County Fair 5K

noreply@blogger.com (Run Ventura) — Tue, 04 Aug 2009 13:46:00 +0000

This Saturday's Run & Ventura County Fair Costumed 5K

This Saturday is a very informal run. Some pace groups and runners will still be out there on the course (talk to your pace leader or just come out and see), but there won't be any water stops or organized meeting to start. Many of the group will be attending the Ventura County Fair 5K costumed run - I've heard there will be a Wolfman and Little Red Running Hood, to name a couple of the fun entrants from our group. Dress up and come run with us there, or at our regular time and place if you feel it in you to enjoy the beauty that is our wonderful coastline.

More Info on the Race: Dress to Impress
The inaugural Ventura County Fair Costumed 5K Run/Walk will take place on Saturday, August 8th at 8am in downtown Ventura. All participants are encouraged to run in costume and you must be in costume to receive an award. Great post-race festivites so join in the fun and be sure to stick around to watch the VC Fair Parade.

http://www.venturacountyfair.org/pages/4937/Ventura_County_Fair_5K_Run_&_Walk_seeks_Participants.htm

ITRC Newsletter: Saturday, Workout Updates, Mt Whitney, More

noreply@blogger.com (Run Ventura) — Thu, 30 Jul 2009 05:37:00 +0000

THIS SATURDAY AT-A-GLANCE

Mileage: please refer to Training Corner below

Volunteers:

Setup/breakdown: Various
Bananas: Naomi Kress, Carole Comstock
Bagels: Veronica Santangelo, Mira Reverente

Waterstop: Tom Monahan

I can’t count the number of times I uttered this to myself: breathe, drink and keep going, during my group’s recent conquest of Mt. Whitney. It sounds simple enough under normal circumstances or at sea level. But almost 14,500 feet, rapidly changing weather conditions, rough terrain and steep drop-offs are certainly not normal.

The idea of climbing the lower 48 states’ highest peak was brought up by a fellow runner and friend in February. Back then, mountain climbing had not even entered any realms of my consciousness and otherwise normal life. I did not even join the mountaineering club when I was in college. Sure, I knew they (the mountaineers) existed. You could easily pick them out even in a university of 20,000 students --- really short shorts year-round, sandals, tank tops, enormous backpacks, bulging biceps and toned calves. Do you get the picture?

So I caved in to peer pressure or the call of friendship, I gave my $15 for the one-day hike permit. It was a lottery to get in and since I had always been unlucky with lotteries, raffles and anything involving prizes, I forgot about it and looked forward to my “refund.” But lo and behold, our 15-person group was picked for a July 19th climb. Now what did I get myself into?

Like a bunch of disciplined and paranoid athletes, we trained and hiked almost every weekend since our last ultra-marathon in May. We trudged up Sulphur Mountain, trekked San Ysidro Canyon, took it easy at La Jolla, started wondering what it was all about atop Topa-Topa Mountain and finally pronounced ourselves fit and ready after ascending Mt. Baldy. We experimented, compared, borrowed, bought and finally settled on clothing and equipment. Most of us were particularly awkward with hiking poles and heavy backpacks. What do runners know about those anyway?

So off we went to Lone Pine the day before our climb. The plan was to camp out the night before so we could be near the Whitney portal. The alarm went off at 3 am and amidst some fumbling for our gear in the dark and a hastily eaten breakfast, all 15 of us were at the trailhead by 4:15 am. From a distance, one could probably see our little procession of headlamps and flashlights, heading into the forest and into the vast unknown.

Halfway through our ascent, our group started to split up into sub-groups of threes and fours. We could still see some of our group members on the switchbacks (did I mention there were 99 of them at one point?), but just like a marathon, you tend to stick with people doing the same pace or people with the same goals (to fall or not to fall). The weather was still good at this point, altering between sunny and cloudy mostly.

We only felt the sudden drop in temperature once we reached Trail Crest, which is about 13,000+ feet. By this time, I had my thin windbreaker and cotton mittens out. I could see the summit from this vantage point but almost everyone we talked to said that we were still about 1 ½ to 2 hours away from the summit. Let me take that back. Everyone we talked to said that we had about an hour to go before reaching the summit. How can they say that for the last three hours? It must be “the altitude sickness” talking here.

We met the other sub-groups on their way down from the summit. After several words of encouragement (see you at the trailhead) and some quick tips (take the lower trail on the snow, it’s shorter), my “little group that could” was finally a stone’s throw away from the summit. Make that many stones, and add some snowballs too. So we trudge and we plod but every time, the summit seems to be moving farther and farther away. So I repeat: breathe, drink and keep going. Am I hallucinating? Does this mountain really have a summit? I had to ask myself those questions many times.

But alas, we reach the summit! We take some quick photos and sign the register as we can see a thunderstorm looming in the horizon. We feel hail and flurries as we descend. I start to worry, as I am severely “underdressed” for the occasion in my hiking shorts, sleeveless top and thin windbreaker. I borrow another windbreaker, a pair of socks (to wear over my cotton mittens) and a ski cap. My teeth are still chattering and my ears feel like they’ve been left in the freezer overnight. Breathe, drink and keep going --- I keep telling myself. We still had 11 miles of hiking in nasty weather. To stay positive, I thought, “at least it’s all downhill now.” I was drawing on all my reserves now, both mentally and physically. There IS a finish line, the marathoner in me kept on insisting.

Our goal was to reach the tree line before dark. And we did, but we still had miles left before reaching the trailhead. So we cross stream after stream, and navigate switchback after switchback. We keep asking ourselves, “Were these streams/switchbacks really here this morning?” But no one bothered to reply. The bears were keeping to themselves, thankfully.

Hiking three to four miles during the day is a cakewalk, a lot of people might say. But three to four miles in the dark is a different story. We were cold, scared (at least I was, of wildlife – the big, brown and furry kind) and sometimes paranoid (logs started to look like coiled snakes). I was zoning out, trying to stay calm and night-dreaming about the good stuff (a cup of hot soup, a warm bath). My mind has definitely taken over my tired legs at this point. Breathe, drink and keep going. We are almost there. I kept telling myself that this was akin to mile 25 in a marathon. After that switchback is the trailhead, but then, there is another switchback. I willed myself to keep focusing, even if I could sense a presence. Bears? Goldilocks?

After what seemed like endless hours on our feet, we reach the trailhead. We were elated to find our other friends waiting for us. Actually, they weren’t waiting for us. They had just gotten there themselves. What a relief! We hurriedly unstrap our heavy backpacks and basically, we just sat there and refused to move. The enormous rock that I sat on felt like the most comfortable couch in the whole world.

We have just conquered Mt. Whitney! On to the next conquest.

VC Fair Costumed 5K
Run and Dress To Impress
The inaugural Ventura County Fair Costumed 5K Run/Walk will take place on Saturday, August 8th in downtown Ventura. All participants are encouraged to run in costume and you must be in costume to receive an award. Great post-race festivites so join in the fun and be sure to stick around to watch the VC Fair Parade.

Santa Barbara Marathon - Training Begins August 22nd!
Club Discount for December 6th inaugural event
If you are looking for a fall/winter marathon this year, the inaugural Sta. Barbara International Marathon may just be your race! Expect cool weather that is typical of Sta. Barbara, a scenic course and rolling hills. The club will be officially training for this event on Saturday mornings.

The marathon is limited to 5,000 participants so sign up online at:
http://sbimarathon.com/site3.aspx

Enter discount code (below) to get $10 off the entry fee:
SBIMINSIDETRACK2009

Tuesday Track Workouts - 6pm
A Super Fun Painless (haha yea right) Experience - 6pm
Thursdays Canceled Until August 13th
If you have yet to join us for a Tuesday track workout now is the time. These are extremely helpful in performance and a lot of fun in that weird masochistic sort of way. We have been getting 40-50 club members every week and have a variety of pace groups so do not be intimidated.

Sunday Trail Runs
Changing to once a month - August 16th
The Sunday trail runs will happen once a month in hopes we will get more participation by focussing on that one day each month. For August we will meet at Sulphur Mountain (off the 33 about 2 miles past Foster Park) at 8:00am for an out and back trail run. Pace and Distance is completely up to you. This is a beautiful run so I encourage everyone to come run with us.

Inside Track Branded Apparel
Inside Track apparel has finally arrived
For those members who never received their Free Inside Track t-shirt please stop by the store because they are in. We have a variety of t-shirts and sweatshirts for sale. T-Shirts are $8.99, Crewneck Sweatshirts are $19.99, Zippered Hoodie Sweatshirts are $34.99, Singlets are $19.99, and Tech Tops are $24.99.

LA Marathon Update
It looks like approval for the date change and for the course change has been approved, although some question still remains on the final course. The new LA Marathon date is March 21, and it will be a "Stadium to Sea" run, beginning at Dodger Stadium (thanks to new owner Frank McCourt, who also owns the Dodgers). Sounds like fun! More info >

Weekly work-outs

Tuesdays- 6:00pm @ Ventura High School Track (Workout)

Thursdays - Canceled until August 13th
Saturdays - 7:30am @ Inside Track (Long Run)
Sunday August 16th - 8:00am @ Sulphur Mountain

Upcoming races
August 8th
Ventura County Fair 5K

August 28th (Friday Evening)
Foster Park 10K/5K

September 20th
Camarillo Lions Club 5K

October 3rd
Ojai 1/2 Marathon

November 15th
Malibu Marathon

November 26th
Ventura Turkey Trot 5K

December 6th
Santa Barbara Marathon

December 13th
Lasse Viren 20K

ITRC Newsletter: This Saturday, Running Essentials, More!

noreply@blogger.com (Run Ventura) — Wed, 15 Jul 2009 17:14:00 +0000

THIS SATURDAY AT-A-GLANCE

Mileage: please refer to Training Corner below

Volunteers:

Setup/breakdown: Various
Bananas: Naomi Kress, Carole Comstock
Bagels: Veronica Santangelo, Mira Reverente

Waterstop: Tom Monahan

We are always looking for volunteers to help with our team and training – if you could spare some time to help, please let Naomi know at nukress@yahoo.com

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

LONG SLOW DISTANCE (LSD)

Those following the “Newbie” schedule will be running 7 miles; those on the maintenance schedule will be running 8 miles, as will the tapering San Francisco marathoners. We should be out-and-back and closing up shop early.

Next Saturday (July 25), the distances will be 8 miles for newbies and 12 miles for “Maintenancers.” SF marathoners will be heading off to the Bay Area with our best wishes for a successful run.

OUR NEXT TARGET MARATHON - Santa Barbara International Marathon

The Santa Barbara International Marathon on December 6, 2009 is our next target marathon. Entry to SBIM is limited to the first 5,000 signups, so be sure to register early (www.sbimarathon.com) and cite “SBIMINSIDETRACK2009” for a $10 discount off your entry fee!

ESSAY - ESSENTIALS FOR MARATHON TRAINING AND RACING

Running a marathon race requires not only running 26.2 miles on the day of the race but also many miles and many weeks of proper training. Actually running the race itself is easy once you put in the miles and weeks of proper training. The proper training is the hard part since it involves many weeks and many miles; the race is the easy part since it involves only one day and 26.2 miles.

There are essentials for marathon training and racing. First of all, if you have not been running previously and have questions about your health, you should make an appointment with your health care provider and subject yourself to a physical to be sure that body can survive the strenuous workouts. If you pass that hurdle, the next essential is to get a good pair (two pairs would be better) of running shoes (see Josh at Inside Track to get properly fitted). If you are totally new to running, you will need to start running SLOWLY (and I emphasize slowly - run and walk if you find that easier in the beginning). It might take six months or more for your entire body to get adapted for the rigors of long distance running. Short-changing your body’s adaptation process will surely lead to injuries and you ending up on the DL.

After six months to a year of conditioning, during which time you should enter local 5-K and 10-K races for fun and racing experience, you will be ready to start on the Inside Track Running Club’s 26-week marathon training program or even the 16-week marathon training program. All training programs involve weekly long (Long Slow Distance, or LSD) runs, speed workouts and hill workouts, along with recovery days, each at designated mileages. You should follow the regimen as best as you can. Join a pace group with which you can comfortably run the weekly LSD runs.

Here is a list of other “essentials” for the rigors of marathon training. I already mentioned your doctor’s ok and good shoes.

CLOTHING: Running shorts and shirt (or singlet) made of light weight, quick drying fabric (not cotton); running socks; and cap.

ACCESSORIES: Sunglasses with UV protection lenses; water carriers on waist or back; sun block; lip balm; Vasoline or other lubricant for chafe protection.

NUTRITION: Good nutritional habits to fuel your training and recovery (not only carbohydrates but ample proteins); get used to consuming gels during long runs; ample water, sport drinks and other liquids for proper hydration and electrolyte replacement, not only before, during and after running but throughout the day; practice drinking during your runs.

REST: Putting in the miles is a training essential but so are rest and recovery days – have at least one, preferably two, days off from running to allow your muscles to recover; get adequate sleep to allow muscles to repair and get stronger; listen to your body.

Completion of the training program will not only prepare your body for running 26.2 miles but will also give you the confidence that you will be able to run the distance and cross the finish line with both arms in the air and a big smile on your face.

FAMILY BOATING WEEKEND

Do you love the water? Looking for something different to do this summer? Join some of your fellow Inside Trackers and their families in Bakersfield the weekend of July 25 and 26.

The kids play in the water all day at the Buenavista Recreation Area while the adults can do the same or just put their feet up and relax! Bakersfield is about a two-hour drive from Ventura County. If you get there early on Saturday, you'll have all day to play. You can opt to drive back Saturday night or stay at a nearby motel ($80-90 range) and join the rest of the gang for pizza and beer.

Bring lunch, snacks, drinks, water toys, beach chairs, beach towels and lots of sunscreen! Please e-mail Denise Ellison at dmecnm@gmail.com for more details.

Weekly work-outs

Tuesdays- 6:00pm@ Ventura High School Track (Workout)

Thursdays - 5:30pm@ Inside Track (Regular Run)

Saturdays - 7:30am@ Inside Track (Long Run)

Upcoming races
July 2nd - August 6th

Harbor Lights 5K + Aquathon - Ventura

August 8th

Ventura County Fair 5K

No Organized Run this Saturday; Pace Groups & Leaders

noreply@blogger.com (Run Ventura) — Thu, 02 Jul 2009 17:54:00 +0000

THIS SATURDAY AT-A-GLANCE

There is no organized run this Saturday! Happy 4th Of July! Join us next Saturday, 7:30am, same bat channel, same bat time.

Mileage: please refer to Training Corner below

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

LSD

If we have any “Newbies” training for the Santa Barbara International Marathon on December 6, 2009, your mileage is an easy 5 miles this Saturday and 6 miles on July 11. For those in the Maintenance Schedule, your mileage is an equally leisurely 8 miles this Saturday and 15 miles on July 11. Remember, LSD runs are done at a comfortable pace where you can easily converse with your running mates.

PACE GROUPS AND PACE LEADERS

Ideally, we would like to have two Leaders for each Pace Group. So far we have Mike and Rick (8:00), Manny (9:00); Luz and Ed (10:00); Mira and Laurie (11:00); and no one yet for 12:00 and 13:00. And we have no Walkers.

To all, select a pace that you feel you can comfortably run at and join that group for several LSD runs. If you feel the pace is too fast or too slow for you (running comfortably, not racing!), you can move down or up to a different group. In fact, you can feel free to change groups at any time as you feel necessary. But do inform the PL that you are now in her/his group. Don’t pick a group just because your friend is in it or because there are many women/men in that group. Remember, you’ll have to run at that pace for 20+ miles over 15 or 16 weeks culminating in the marathon race without suffering injury!

Why join a Pace Group? Basically for the same reason for joining a running club like ITRC – for example, for the benefits of running with someone, camaraderie, safety, encouragement, maintaining a proper training pace, utilizing developmental strategies, and having fun!

The primary role of the Pace Leader is to lead a group of runners (or walkers) at a designated pace. The PL will do her/his to maintain that pace during our Saturday long, slow distance (LSD) runs at the mileage stated in our Training Calendar. However, it is the responsibility of the individual member to perform the midweek training regimen as outlined in the Training Calendar.

The logical and most effective position for the PL to assume while “leading” the Pace Group is at the front of the pack with the members of the group following. If a runner decides to move ahead of the PL and run at a faster pace, that is her/his prerogative. However, in regards to maintaining the designated pace, that runner is no longer the responsibility of the PL. It is recommended that this runner move up to a faster PG. On the other hand, if a runner constantly falls behind the group and finds the designated pace to be too fast and therefore difficult to maintain for the entire distance, it is recommended that this runner move down to a slower PG, either temporarily or permanently to allow for the proper development of endurance while avoiding injury. It is not unusual for runners to move to different PGs during the training season.

Being in the lead, the PL can not only set the pace but also monitor the conditions ahead of the group. For example, if a cyclist or a group of cyclists is approaching, the PL can inform the pack of their approach by yelling “Bike!” The group can also be informed of the presence of other conditions or obstacles such as mud, rocks or dog droppings on the path by yelling appropriately. Such verbal warnings should be relayed toward the back of the pack. It is also proper for runners at the back of the group to shout appropriate warnings when cyclists or menacing vehicles approach from the rear.

In a large PG, it may not possible for the PL to be aware of all the happenings behind her/him. Therefore, should a runner suffer illness or injury during the run, the runner or fellow runners will need to yell out to inform the PL. All PLs carry cell phones and can call for assistance or 911, if the situation demands such a call. Other PLs are also on the course and they can be summoned for assistance as well.

All athletes occasionally experience degrees of discomfort or some form of injury or pain from time to time, especially as the training distance becomes longer and the midweek effort becomes more strenuous. If a runner is feeling exhausted or experiencing some minor pain, that runner should try to use her/his discretion, i.e., “listen to your body” and decide accordingly whether to slow down or walk for a while or turn around and jog/walk back to the start. In any case, the runner should inform a fellow runner who can in turn notify the PL of the situation.

Although may have nurses, physicians and other medically trained individuals within our group, most PLs are not trained medical care providers. As such, PLs are discouraged from providing medical treatment or advice. Generally, the best advice a PL will provide is to get your condition examined by a licensed professional. The PL may suggest an appropriate professional provider for your particular situation.

PLs are not specifically trained as psychological boosters or counselors but some may have more natural talent than others in this area. The group situation, where individual members provide support for one another, is highly significant in this regard.

PLs are required to run with the PG during the LSD runs on Saturdays. However, during races, including those targeted by ITRC, every participant is technically on her/his own. Although many runners start and stay together as a group to enjoy the camaraderie and mutual support, PLs are not required to do so.

All PLs are experienced runners and marathoners. Many use specific training methods and racing strategies that they have learned or developed on their own during the many years of running and racing. Although we would like to share these strategies with the group, we should adhere to the schedule and training methods formulated by the club. However, any runner is welcomed to talk to a PL about her/his personal methods and strategies and utilize these during the midweek runs.

Weekly work-outs

Tuesdays- 6:00pm@ Ventura High School Track (Workout)

Thursdays - 5:30pm@ Inside Track (Regular Run)

Upcoming races
July 2nd - August 6th

Harbor Lights 5K + Aquathon - Ventura

July 4th

Channel Islands 4th of July 5K/10K

July 11th

Salsa Dash 5K/10K - Oxnard

August 8th

Ventura County Fair 5K

ITRC Newsletter: Santa Barbara Marathon, Pace Leaders, Traffic Codes

noreply@blogger.com (Run Ventura) — Thu, 18 Jun 2009 01:16:00 +0000

THIS SATURDAY AT-A-GLANCE

Mileage: please refer to Training Corner below
Volunteers:Bananas - Angela Kirwin
Bagels - Tom McKiernan
Set-up - Erin Howard
Breakdown - HELP NEEDED
Water station - Tom Monahan

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

LSD

If you ran your “Maintenance Mileage” of 15 miles last Saturday, this Saturday your mileage should be 8 miles. Next Saturday’s (June 27) distance will be 12 miles.

NOTE: the ITRC Committee has decided that our Saturday distances will be set according to our training schedule as stated in these Newsletters. If anyone plans to run for longer distances, please start your runs earlier than our usual 7:30 – 7:45 AM starting time so you can be back before the table-breakdown. Otherwise, you might return to an empty hall with no bagels, bananas, water or Gatorade. We must allow the breakdown and water station volunteers to pack-up and head for home after a reasonable time.

OUR NEXT TARGET MARATHON - Santa Barbara International Marathon

The Santa Barbara International Marathon on December 6, 2009 is our next target marathon. We have two training schedules for this race. If you are new to long distance running or are currently running 3 – 5 miles as your long runs, you should follow the 26-Week Training Schedule starting this Saturday and slowly build up your running endurance to safely and successfully participate in SBIM. Your distance this Saturday will be a conservative 3 miles.

However, for those who are currently on “Maintenance Mileage,” you can continue on maintenance until August 22, 2009 and then follow the 16-Week Training Schedule for SBIM. Let me know which schedule you’ll be following so we can adjust our Saturday LSD miles accordingly.

Entry to SBIM is limited, so be sure to register early (www.sbimarathon.com) and cite “SBIMINSIDETRACK2009” for a $10 discount off your entry fee.

CALL FOR SBIM PACE LEADERS

Step up to be a Pace Leader or Assistant PL for our SBIM training runs. We plan to have the following Pace Groups (with approximate finishing times): 8:00 (3:30), 9:00 (3:56), 10:00 (4:22), 11:00 (4:48), 12:00 (5:14), and 13:00 (5:40). The Saturday LSD miles are run at a conservative pace, but by combining the effects of the mid-week Hill and Speed workouts with your LSD runs, your actual marathon day pace would be 10 – 20 seconds per mile faster. We advocate running slower than the actual marathon pace on Saturdays to avoid or minimize injuries and burnouts; that is, we save our racing for race day.

If you would like to lead or assist the leader in any of these Pace Groups, let me know soon, or sign-up on our soon-to-be-erected bulletin board. I will post an essay on the duties and expectations of a Pace Leader in a future Newsletter.

ESSAY - TRAFFIC CODE FOR RUNNERS

Back in 2003, a couple of my friends (Dennis and Albert) from LARR had communicated to me sections of the California Vehicle Code and the California Driver Handbook as they applied to runners (technically pedestrians, which we are). I share this information with you. My comments are in brackets.

California Vehicle Code.
Pedestrian on Roadway
21956. (a) No pedestrian may walk upon any roadway outside of a business or residence district otherwise than close to his or her left-hand edge of the roadway.

(b) A pedestrian may walk close to his or her right-hand edge of the roadway if a crosswalk or other means of safely crossing the roadway is not available or if existing traffic or other conditions would compromise the safety of a pedestrian attempting to cross the road.

21966. No pedestrian shall proceed along a bicycle path or lane where there is an adjacent adequate pedestrian facility.
Amended Sec. 10, Ch. 833, Stats. 2000. Effective January 1, 2001.
[21956(a) basically means that we should run facing traffic. We always advocate this practice and almost always practice what we preach. For example, when we run north on PCH, we always run facing traffic. But, on our return leg on PCH, we run with the traffic; however, this is permitted according to 21956(b), since it is dangerous to cross PCH, not to mention the absence of a shoulder along the northbound traffic lane.]

[21966 means that we should not run in the bike lane on PCH unless the shoulder is not wide enough for an adjacent running path. Use common sense and courtesy when running along a section where you must run in the bike lane – when you see cyclists approaching, move aside and give them room to pass.]

DMV's California Driver Handbook - Miscellaneous:
PEDESTRIAN RESPONSIBILITIES*

Yield the right-of-way to vehicles when you:

* Cross or walk where intersections or crosswalks are not marked.

* “Jaywalk” across a street between intersections, where no pedestrian crosswalks are provided.
Remember: Making eye contact with the driver does not mean that the driver will see you or yield the right of way.

Do not suddenly leave a curb or other safe place and walk or run into the path of a vehicle close enough to be a danger to you. This is true even though you are in a crosswalk. The law states that drivers must take care for the safety of any pedestrian— but if the driver can’t stop in time to avoid hitting you, the law won’t help you.

Always obey traffic signals. Whether the intersection has pedestrian signals (More information) or the usual traffic lights, you must obey the pedestrian rules. At an intersection where traffic is not controlled by signals, drivers are required to yield the right of way to you within any crosswalk, marked or unmarked.

When a signal first changes to green or “WALK” for you, look left, right, and then left again, and yield the right of way to any vehicle in the intersection before the signal changed.If the signal begins blinking or changes to “DON’T WALK,” or to an upraised hand after you have gone part way across a divided street, you may continue across the street.

Do not stop or delay traffic unnecessarily while crossing a street.

Pedestrians are not permitted on any toll bridge or highway crossing unless there is a sidewalk and signs stating pedestrian traffic is permitted.

If there is no sidewalk, walk facing the oncoming traffic (see the picture below). Don’t walk or jog on any freeway where signs tell you that pedestrians are not allowed.

At night, make yourself more visible by wearing white clothing and retroreflective materials, or carrying a flashlight.

*Joggers must obey pedestrian rules.

Remember and follow these laws and suggestions not only on Saturdays but whenever you run on the roads. Always be alert and aware – the bikes are harder and the cars are bigger and harder than you are.

Weekly work-outs

Tuesdays- 6:00pm@ Ventura High School Track (Workout)

Thursdays - 5:30pm@ Inside Track (Regular Run)

Saturdays - 7:30am@ Inside Track (Long Run)

Sundays - 8:00am June 14 - La Jolla Canyon, June 21 - Sulphur Mountain, June 28 - Sycamore Canyon

Upcoming races
July 2nd - August 6th

Harbor Lights 5K + Aquathon - Ventura

July 4th

Channel Islands 4th of July 5K/10K

July 11th

Salsa Dash 5K/10K - Oxnard

August 8th

Ventura County Fair 5K

June 6, 2009 Newsletter

noreply@blogger.com (Unknown) — Fri, 05 Jun 2009 20:03:00 +0000

ADDENDUM TO PREVIOUS NEWSLETTER

2009 STA. BARBARA INTERNATIONAL MARATHON

If you are looking for a fall/winter marathon this year, the inaugural Sta. Barbara International Marathon may just be your race! Expect cool weather that is typical of Sta. Barbara, a scenic course and rolling hills.

The marathon is limited to 5,000 participants so sign up online at:

http://sbimarathon.com/site3.aspx

And enter discount code to get $10 off the entry fee:

SBIMINSIDETRACK2009

The marathon will take place on Sunday, December 6, 2009 at 6:30 am.

INSIDE TRACK PICNIC

Have you ever wondered about "the other club", meaning the other half of Inside Track? They are probably wondering about us too. This Sunday's club picnic is the perfect time to meet and mingle.

So come this Sunday, June 7th to Arroyo Verde Park in Ventura. Arroyo Verde is located at the intersection of Foothill Rd & Day Rd. The picnic starts at 11 am. See below for what you can bring:

Based on the first letter of your last name...

A - F Snacks (chips, salsa, etc)
G - L Salads (vegetable, fruit, or pasta based)
M - R Desserts
S - Z Drinks

Please bring your own meats (or meatless products) and buns. ITRC will provide paper products, condiments and grilling supplies.

Family members are most welcome. See you on Sunday!

NEXT ISSUE: Saturday, June 20th and every 1st and 3rd Saturday of the month thereafter

June 6, 2009 Newsletter

noreply@blogger.com (Unknown) — Fri, 05 Jun 2009 00:58:00 +0000

THIS SATURDAY AT-A-GLANCE

Mileage: please refer to Training Corner below
Volunteers:
Bananas - Angela Kirwin
Bagels - Tom McKiernan
Set-up - Erin Howard
Breakdown - HELP NEEDED
Water station - Tom Monahan

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

LSD

If you’re doing “Maintenance Mileage” (see essay below) and ran 12 miles last Saturday, this Saturdays run should be 8 miles. There won’t be a Newsletter for next Saturday (we begin our twice monthly issues starting this month) so I’ll post scheduled mileages for two Saturday in each Newsletter. Next Saturday (June 13), your maintenance mileage will be 15 miles

Those running San Francisco on July 26, after doing 20 miles last Saturday, your distance should be a “piece-of-cake” 12 this Saturday, then 22 miles next Saturday (June 13).

I will be OOT this weekend (will miss both Lakers games, Thursday and Sunday – bummer!) but will be back to see and run with everyone next Saturday. Until then, run smart, run good.

ESSAY: MAINTENANCE MILEAGE

Congratulations! You have just successfully completed another, or perhaps your first, marathon race! And now, you’re hoping to take a well deserved break before preparing for another marathon six months or a year down the road. What should you do for training in the meantime?

My suggestion is to continue running. After taking three weeks of lower mileage, easy runs to allow complete recovery from the 26.2 mile race, work your weekly long runs up to 10 or 12 miles and go into what I call “Maintenance Mileage.” Continue to do your midweek speed and hill workouts at 5 to 6 miles each day, but keep your long runs at an 8-12-8-15 mile pattern, and maintain this routine until you’ve decided on a target marathon. From a 15 mile base, you can easily transition into marathon training and be ready for a race in about 14 weeks.

MAINTENANCE MILEAGES for the week:

Saturday: 8-12-8-15 miles on successive weeks.
Sunday: 5 miles recovery.
Monday: Rest.
Tuesday: 5-6 miles speed workout.
Wednesday: 5 miles recovery.
Thursday: 5-6 miles hill workout.
Friday: Rest.

These maintenance miles are not overly taxing and will enable you to maintain your fitness without undue threat of overuse injury. During this maintenance period, should you have an urge to take a week off from running, you can feel free to do so. On the other hand, you can also participate in and be competitive for 5K, 10K or Half Marathon races simply by adjusting your speed and hill workout paces and distances. Or in lieu of racing, for variety, you can insert an occasional 18 miler, tempo run, or marathon pace run into your long run pattern.

So don’t let your inter-race downtime cause you to lose your racing fitness. Maintenance Mileage will keep you in a “pre-race” shape before you start your training for the next marathon.

THE "OTHER" INSIDE TRACK NEWSLETTER

Many of our members have been getting two newsletters, one from our distance-oriented group and one for the more track-oriented group. As we move forward, we will be incorporating everyone into this one list. In the meantime, as we migrate over, we will be posting links to the other newsletter so that everyone can get all the information. See the other newsletter here:

http://www.runventura.com/itrcnews_other.html

BEEN THERE, DONE THAT

By Caroline Connolly, recent Shadow of the Giants 50K finisher
optocc@yahoo.com

2009 SHADOW OF THE GIANTS 50K

This year was the 20th running of the Shadow of the Giants, 50k and I was lucky enough to be a part of the magic. Starting in Fish Camp, CA, the gateway to Yosemite National Park, the ultra marathon takes runners through the beautiful and majestic three thousand year-old giant Sequoias, including Old Grandad. During this run, one doesn’t have to imagine the beauty, he experiences it fully; the sights, the smells, the elements, and the terrain, all a part of what makes this challenge one to fall in love with.

Now let’s get something clear up front, it is a trail run; it’s an ultra marathon trail run, and from what I’ve seen so far on trail races, the crowd is pretty laid back and this crowd is no different. The field of runners is small (approximately 120) and part of their goal seems to be having fun along the course. This not a time-chipped event and oh, did I mention it’s not really 50k either? This 50k is about 54k – well, unless you talk to several of the runners whose GPS units showed 56k. It doesn’t really matter how long it is once you’re out there, you’re lost in the magic anyway. The support for this race was great; the trail was well-marked and drop bags, drinks, sweet and salty snacks and friendship were waiting at every aid station.

Magic. I’ve said that twice already, that’s how “Big Baz”, the race director, describes the run. His definition of Magic and mine might differ ever so slightly. His definition: Water crossings, numb feet, hills, technical terrain, beauty, heat, more hills, thunder, lightening, rain, ouch! that’s hail. Another long uphill then coasting down for the last three miles to the finish. My definition of magic? Running with my friends, I could never have done it without their support. Phil, Sherry, Mimi, June, Gonzy, Yin, Maureen, Betty, Kathy and Mira all played a vital part in supporting me through the planning, training, apprehension turning to panic, confidence building, and then through the actual race (all the way through the race, thanks for staying with me Yin).

The emotional part? My son, Maximilian, waiting loyally in the rain, not moving from his vantage point for an hour so that he could run in the last two hundred yards with me and tell me how proud he was of his mama.

This is a must do event; exceeding my expectations of what an ultra marathon is about, scenery, friendship and pushing personal limits.

May 30, 2009 Newsletter

noreply@blogger.com (Unknown) — Thu, 28 May 2009 04:00:00 +0000

THIS SATURDAY AT-A-GLANCE

Mileage: 12
Volunteers:
Bananas - Denise Ellison (May 2, 9, 16 and 30)
Bagels - Mira Reverente (May 16 and 23)
Set-up and Breakdown - Naomi Kress

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

LSD

Congratulations to those who ran LAM. Hope you fulfilled your expectations or did even better. I think the weather was good (I was OOT), just got back last night (Wednesday) and didn’t have time to catch up on the newspaper reading. I don’t even know who won. LAMers should have been taking it easy during the week and can rest or do a short and easy (4-5 miles) on Saturday.

Those running RNR in San Diego or Shadows must rest on Sat. Don’t overdo yourself at the expo.

Others, if you went out for 8 miles last Saturday, you should go for 12 miles this Saturday as part of your “8 – 12 – 8 – 15” maintenance, no race routine.

See you all on Saturday.

THE "OTHER" INSIDE TRACK NEWSLETTER

http://www.runventura.com/itrcnews_other.html

BEEN THERE, DONE THAT

By Christopher Means, recent LA Marathon finisher
cmeans@ctm-design.com

2009 LA MARATHON

What an amazingly beautiful day for a marathon. The morning was just right, so no extra coverings such as sweats or even trash bag dresses were necessary, though the well-prepared still had them handy. It was a typical southern California morning, balmy-but-overcast.

“I Love LA” by Randy Newman looped over and over as we did the shuffle to the start, finally getting to jog as we passed 6th street and he crooned “6th Street! We Love it! We Love it! We Love LA!” No Ali or Flo-Jo to send us off this year like in years past, but I always love Randy. I’m with him in our love for LA - like only a true New Englander can.

It was a slow but steady race for me. My training had been as spotty as the LA Marathon’s track record for the year, changing dates and courses multiple times as it went through some issues at City Council and the change of ownership over to the LA Dodgers owner Frank McCourt. However, it was my 14th LA Marathon, so I figured my muscle memory would get me through. I took it easy, and they did me well.

Along the course were the usual suspects, the running Elvis’, Darth Vader, the USC Trojan, even running testicles (promoting male cancer awareness) were out this year. The one-legged veteran on the single roller skate was missing again, it’s been a few years since I’ve seen him. I hope he is well and happy, his was a struggle but also a beautiful determination.

The young cheerleaders from all the schools were there, enthusiastic and supportive, as were the bands of all varieties. Colors exploded everywhere - neon from the 80s is back. OMG. Like, totally...

I slapped a lot of high-fives, thanked the volunteers, and people watched; between the almost 7’ female runner to the under 5’ guy who whooped up the crowd as he ran, telling everyone how great they were, and all the folks in between; it was quite the show. I love the variety, and try to celebrate the differences.

I think Students Run LA was the biggest winner of the day, out in force in their bright neon green. To see SO many kids, so happy, running so long and hard, just makes you swell with pride. Girls and boys of all shapes and sizes, who have found joy and accomplishment in running. You know these kids know now – they can do anything! I’d love to see a program like it in Ventura some day.

Overall it was a lighter turnout than years past, but with close to 15,000 runners it was still the spectacle it tends to be. The weather, and the high clouds, would last the day, making it a course-record kind of day (and that’s just what kind of day it was for the winner – Kenyan (via University of Louisville) Wesley Korir, who finished in 2:08:24 (that’s a sub-5 min pace!) – so, just slightly ahead of me.

The one real bitch I have was with the course length and my Garmin 305 GPS. I noticed early on that the distance-mileage flags were a bit off, and near the end of the race at mile 25 (per the GPS) I poured on the final kick trying to beat those last ticks. It seems my Garmin was off, not the mileage flags (according to race officials ;) – my Garmin would read 26.57 miles at the finish line, almost .4 miles longer! That last kick averaged 173 bpm heart rate, which is max for me, and to do it for that long, at the end of the race... I thought I might puke when I finally crossed the finish line.

As I sat on the curb at the end, exhausted, a Students Run LA boy sat next to me and started texting. I gave him my congratulations and he looks back at me - “I beat my time by over 10 minutes from last year!” he says, a twinkle in his eye and a grin showing on his face, the sweat still pouring down.

Next year I believe McCourt wants to change the course again, this time to run from Dodgers Stadium to the beach. Sounds like fun to me! I hope to see more of us down there next year. Long before there were so many marathons and half-marathons throughout the US, there was LA. It’s like going home for me. It’s always new and fun, even though I’ve “been there, done that.”

CLUB NEWS

*Birthday greetings

May 12- Jeff Lowell
May 14 - Ed Burnett
May 27 - Erin Howard

May 23, 2009 Newsletter

noreply@blogger.com (Unknown) — Fri, 22 May 2009 00:01:00 +0000

SOCIAL EVENT ALERT!!!

On Sunday, June 7, we will be having a potluck barbecue at Arroyo Verde Park in Ventura. This will be the perfect opportunity for the newly-merged clubs to meet and mingle. Families and friends are welcome!

Please mark your calendars. Time and other details to follow.

THIS SATURDAY AT-A-GLANCE

Mileage: 8
Volunteers:
Bananas - Denise Ellison (May 2, 9, 16 and 30)
Bagels - Mira Reverente (May 16 and 23)
Set-up and Breakdown - Naomi Kress

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

LSD

This weekend is a rest weekend for those running the Los Angeles Marathon on Monday May 25, 2009. But you are welcome to come on Saturday to volunteer your services. See Naomi. Thank you.

For those running the San Diego RNR next Sunday (May 31st), Saturday will be your final long run – eight miles at marathon pace. For those with other upcoming races, run your Saturday miles according to your schedule.

For all you racers, I wish the best for you. Run smart, run well. Come back and tell us all about your accomplishments. Volunteer to write an article for “Been There, Done That.”

For everyone without an upcoming race on the agenda, I highly recommend staying in “half marathon” shape at all times, that is, run 8, 12, 8 and 15 miles on successive Saturdays throughout the year. Those distances are not “killing” and you can easily transition into “marathon training mode” at any time.

I will be OOT this weekend. Head Honcho Tom McK will be in control of the bagels and bananas.

BEEN THERE, DONE THAT
By George Arita, recent SB Wine Country Half-Marathon finisher
Georgerunvta@aol.com

SANTA BARBARA WINE COUNTRY HALF MARATHON

This “almost local” half marathon is definitely a “must do” event for ITRC members, females and males. I mention gender because, this race, held the day before Mother’s Day and includes The Breast Cancer Fund as one of the charities, is adorned with participants of the nicer sex. The pre-start announcement stated that 70% of the participants were women. True to the numbers, of the 13 ITRC members (whose names I could recognize) present that morning, 9 were females (69.2%). Throughout the race, I found it most rewarding being a middle-of-the-packer.

Despite the threatening Jesusita Fires in and around Santa Barbara, the conditions in Santa Ynez and Solvang were ideal for running. It was cool with light breezes and clear skies throughout the event.

It was only a couple of blocks from my motel to Solvang Park (adjacent to the finish line) for the bus ride to the start in Santa Ynez. I met Mike and we rode the bus together. The start is directly in front of Maverick’s Saloon in Santa Ynez and diagonally across Hwy 246 from the Chumash Casino, if that would be of interest to some of you.

The 7 AM start was delayed about 20 minutes (late women no doubt), but start we did, some 2000 of us. The first 5.9 miles (what was referred to as the “first leg” for relay participants) took us from Santa Ynez to Los Olivos. There was a net gain in elevation but so gradual and hardly noticeable. During these miles, we ran past a mixture of homes, ranches, farms and small vineyards. Grand Avenue leads straight into Los Olivos. From at least a half mile out, I could see the tall flag pole that marks the center of the small town, and as I got closer, I could hear music and loud cheering. It appeared as though the entire town was out there to cheer us on. The timing mat marking the end of the first leg of the race (5.9 miles) was in Los Olivos, and those running a relay made their exchanges there.

The second leg of the race (7.2 miles) was more “open” with long stretches of vineyards on both sides of the road. I found it rather peaceful, “country peaceful.” The topography however was not exactly “peaceful.” Soon after leaving Los Olivos, we encountered the infamous “Corkscrew,” 0.7 mile of uphill (300 feet?), with most of the elevation gain coming over the last 0.3 mile. The Corkscrew was followed by a rapid descent into “peaceful” Ballard Canyon. At around mile 11, when you think the race is almost over, we encountered the multiple hills of Chalk Hill (wonder why they named it Chalk HILL?). But surviving this final insult, a quick right turn puts you on Atterdag Road and about three-quarters of a mile downhill to the finish line on Copenhagen Avenue. The final tenth of a mile along Copenhagen is lined with YOUR fans shouting YOUR name (it’s on your bib) and your name is announced as you approach the finish line.

The “food” tent had water, energy drinks, cut-up bananas, oranges and bagels (What no WHOLE bananas or bagels!), yogurt, cheeses and other goodies. I recommend taking handfuls of cheeses and crackers if you plan on participating in the wine-tasting event. There was a problem with shirt distribution, but this was a one-time breakdown due to the late arrival of the shirts from the manufacturer.

The Santa Barbara Wine Country Half Marathon is highly recommended. Mark your calendar for next year’s race on the Saturday before Mother’s Day. And register early because the race sells out.

SUGGESTION: if you would rather not spend precious bucks staying overnight in the area motels, you can pick up your packet on Friday at the Doubletree Inn on Cabrillo Blvd in SB and then take the bus early on the day of the race from the same Doubletree for $20 roundtrip.

CLUB NEWS

*Birthday greetings

May 12- Jeff Lowell
May 14 - Ed Burnett
May 27 - Erin Howard

Good luck to our members who are doing the LA Marathon this weekend!