Lompoc Valley Distance Club

Lompoc Valley Distance Club
P.O. BOX 694
Lompoc , CA 93438
www.impulse.net/~lvdc/
Wayne Davis
Julie Campos
Betty Lee
President
Vice President
Secretary
735-7177
736-6255
736-7380
Kent Yankee
Larry Huyck
Ron Cortopassi
Treasurer
Newsletter
Webmaster
733-0754
291-7701
JANUARY 12, 2015
NOTES FROM THE LVDC PRESIDENT
INSIDE THIS ISSUE
Super Bowl Time
2
Wine Country
3
Dr. Trettin Memorial 5K
3
FYI
4
Miracle Miles for Kids
5
Cold Weather Running Tips
5
Race Results
6
Running Form
6
Membership Application
7
Notes from the LVDC President is not available this month, it will return in February.
LOMPOC VALLEY DISTANCE CLUB
POTLUCK / MEETING
HOSTS: Julie and Juan Campos
PLACE: 289 Rinconcito
DATE: FEBRUARY 8th
TIME: 12 Noon—2 pm
Hosts will furnish the entre and
water.
Bring a dessert, salad or side
dish to share.
OF INTEREST
● CORRECTION: THE
DATE IN THE
FOOTER OF THE
DECEMBER NEWSLETTER SHOULD
HAVE BEEN DECEMBER 12, 2014.
● IT’S MEMBERSHIP
RENEWAL TIME
RSVP by 2/5/ - (805) 736-6255
North “H” St to Brisa Del Mar to Carrizo
to Rinconcito or Purisima Rd to Encanto
St to Nogal to Ladera to Rinconcito.
KEY DATES—2015 LVDC RACES
SATURDAY, MARCH 14, 2015, 9:00 AM. 14TH ANNUAL DR. JOHN C.
TRETTIN MEMORIAL 5K RUN AND NATURE WALK, LOMPOC. Kent
Yankee at 805-733-0754
SUNDAY, MAY 3, 2015. RAY GIL AND ALAN HUNT MISSION MEMORIAL
5K RUN/WALK AND 10K RUN, LOMPOC. Wayne Davis, 735-7177, email:
alhwed@msn.com (cont page 4)
SUNDAY, JANUARY 25, 2015
(8:00 A.M. ) SPOONER’S COVE.
MONTANA DE ORO STATE
PARK.
The park is located 7 miles south of
Los Osos on Pecho Valley Road. Enjoy views of rugged cliffs, sandy
beaches and vast expanse of the ocean
at the "Mountain of Gold". The 5 mile
course has mini-mal climbing and
runs along the bluff. For sweeping
views of the ocean and inland mountains, try the 7 mile course that brings
you up the 1,347-foot Valencia Peak.
The 25 km course consists of two
loops, the 7 mi route and then head
out to the 1076
-foot grassy
summit of
Hazard Peak.
Not enough
climb-ing?
Complete the
25 Km route twice for a 50 Km day .
For more details, and fees for the various runs and registration go to:
www.coastaltrailruns.com/
sc_spooners_cove.html
SATURDAY, JANUARY 31, 2015
( 8:00 A.M.) SUPER FUN RUN
10K, 5K &KIDS RUN. FLAMSON
MIDDLE SCHOOL, PASO
ROBLES,
Get into a Super Bowl kind
of mood with our Super
Fun Run on the Saturday
before the Super Bowl!
Football themed race shirts
and football atmosphere at
our race location at War
Memorial Football Field on the campus of Flamson Middle School. The
10K and 5K course take you to scenic views of Paso Robles Westside.
There are lots of fun and prizes for
all. Free Pancake breakfast. The final
lap occurs on the football field. Race
starts at 8 am with the kids run starting at 9:15. Awards to 1st - 3rd place,
both male and female in various age
groups. The morning temperature
will likely to be chilly. Packet pickup
starts at 6:45 am. Entry fees 10K
$40, 5K $30, Kid’s Run $10. Save
$5 on the 10K and 5K if you register
by midnight December 31, 2014.
Race website is http:// superfunrun.org/ Registration is through Active.com
SUNDAY, FEBRUARY 1, 2015
(9:00 A.M.)SUPER BOWL 4MILE RUN/WALK. CABRILLO
ARTS CENTER. SANTA BARBARA.
Start your Super Bowl Sunday with a 4 mile run/walk.
It's the 8th annual Super
Bowl 4- Beautiful out-andback course on the bike
path.
This event begins in the west end of
the parking lot of the Cabrillo Pavilion Arts Center, 1118 E. Cabrillo
Blvd. Active.com to reg-ister through
January 29, at 11:59 pm for $30,
youth 16 and un-der$20. late registration is $40. Race day registration
starts at 7:30 AM. Football type
awards 3 deep in every age cateory.
More info at:
www.sbactionpro.com/ Super-BowlRun.html
SATURDAY, FEBRUARY 14, 2015 (8:05 A.M.) 805 RUN SERIES 5K, 8K. LEADBETTER BEACH SANTA
BARBARA. New mixed race distance format for open runners and teams. All men will run the 8k
and the women the 5k, In addition to the m & w open divisions with typical age groups, we will
have mixed and same gender teams: All runners will start together and finish through the same finish chute. Race start time is scheduled for 8:05 a.m. Post Race event, vendors refreshments and live
entertainment in beautiful Leadbetter Beach Park, Santa Barbara .. The course is an out and back
along the Santa Barbara Waterfront. Pre-race Packet pick up TBA. Want to run as a team, but no
partner...we will hook you up, after all it is Valentine's Day. Come enjoy the fun.
SUNDAY, FEBRUARY 15, 2014, 8:30 AM (6:30 AM FOR WALKERS) 15th“BUZZ” MARATHON, HALF
MARA-THON, 10K, 5K, & KID’S MILE, CAMP ROBERTS The 15th anniversary of this great medita-tive run
goes through the hills and meadows of historic Camp Roberts in northern San Luis Obispo County
along the fertile Salinas River Valley. All races are run on the grounds of Camp Roberts, just north of
San Miguel, California. Out-and-back course on paved road. Flat to gentle rolling hills, with breathtaking views of oak-studded hillsides, Salinas and Nacimiento Rivers and abundant Central Coast
wildlife. Start line is at 620′ in front of gymnasium and rises to 997′ at the marathon turn-around spot.
Marathon and half marathon to begin at 8:00 AM, 6:00 for walkers, 9:00 AM for 10k and 5k, and 9:30
children under age 12 mile. Entry fees: marathon, $75, half, $50, 10K, $25, and 5K, $20. See the Buzz
website for more info and security clearance reminders: This event supports the Lillian Larsen School in San Miguel
and the Wounded Warriors. www.buzzmarathon.org.
2
Lompoc Valley Distance Club
January 12, 2015
1515 East Ocean
Lompoc, CA 93436-
(805)737-3300
info@lompocvmc.com
Lompoc Valley Medical Center
("LVMC") is a community-based
healthcare district whose mission is
to provide quality inpatient, outpatient, long-term care and other
healthcare services in an appropriate and compassionate
manner.
WE’RE ON THE WEB
www.lompocvmc.com
LOMPOC
COMMUNITY
BANK
Leah West
Vice President/Branch Manager
705 W Central Avenue
Lompoc, CA 93436
(805) 737-4064
Fax (805) 737-4508
lwest@yourcbsm.com
Where service is not a sometime
thing...it’s an all the time thing.
WE’RE ON THE WEB
www.yourcbsm.com
3
SATURDAY, MARCH 7, 2015
(8:00 A.M.) HARES ’N’
HOUNDS 5K AND FUN RUNS.
ATASCADERO LAKE PARK.
ATASCADERO,
CA This event is
made up of a 5k,
one mile and halfmile run. Medals to
top three finishers
in each age group.
$500 prize to first
place male and female who break the course records
of 14:38 (men) and 17:05 (female.)
1 mile and 1/2 mile medals to all
finishers. Raffle prizes for all participants, you have to be there to
win. Start time 5K 8 a.m., one miler
8:45 a.m. half-miler 9 a.m. Awards
at 9:30 a.m. Fees: 5K $25 without
shirt/ $40 with, $30/$45 after 2/27.
1 mile and 1/2 mile-$10 without
shirt/$25 with, after 2/27 fee is $15/
$30. Registration: Active.com or
email runningrobyn@gmail.com
for an an application or more info.
call 805-441-9476.
SUNDAY, MARCH 15, 2015
(8:00 A.M.) - WINE COUNTRY
1/2 MARATHON, 5K, & KID’S
GRAPE STOMP:
The race will start and finish at
River Oaks Hot Springs & Spa, 800
Clubhouse Drive, just off Highway
46 a few miles east of Paso Robles.
The course takes you over rolling
hills, through picturesque vineyards,
and along the Salinas River. After
the race, enjoy breakfast, music, a
raffle, and the awards ceremony.
All runners receive a tech T-shirt
and the male and female winners of
the half marathon win their weight
in wine. Commemorative wine
glasses to all half marathon finishers and awards to the top three in 13
age groups in both races. The half
marathon begins at 8:00, (walkers
at 7:15 am) the 5K at 8:15 and the
kid’s Grape Stomp half mile for
ages 10 & under at 9:15.(cont. page 4)
SATURDAY, MARCH 14, 2015,
9:00 AM. FIFTEENTH ANNUAL
DR. JOHN C. TRETTIN MEMORIAL 5K RUN AND NATURE
WALK, LOMPOC.
This race was established to honor
the memory of John Trettin, a local
doctor, coach, father, husband, and
friend, who was tragically killed
while bicycling in the summer of
2000. Funds raised go to scholarships for local graduating sen-iors.
This race starts and finishes at the
Cabrillo High School Track, 4350
Constellation Road. Participants of
the Run and Nature Walk are encour-aged to use provided bags and
gloves to keep the course clean as
they enjoy their surround-ings. Registration begins at 8 AM and is day
of only. Entry fees: $10 and $5 for
ages 18 & un-der. Awards three
deep for male and female in eleven
divisions and overall male and female plaques. Free raffle prizes will
also be awarded to race participants. Limited edition shirts will be
available for purchase on race day.
Contact Kent Yankee at 805-7330754 for more information or to
volunteer.
Kent Yankee (L) and John Trettin (R)
preparing for the 10th Dr John Trettin
Memorial 5K Run and Nature Walk.
Lompoc Record Photo.
Lompoc Valley Distance Club
January 12, 2015
(cont. from page 3)Entry fees are $65 for
the half marathon, $35 for the 5K, and
$20 for the kids by December 31, 2014
and $75/$40/$20 after that. The race
web site is www.winecountryruns.com
and registration is through
www.active.com.
SATURDAY, MARCH 21, 2015.
(8:30 AM) HEALTH AND EXPO
5K, MADONNA INN, SAN LUIS
OBISPO.
The SLO Health and Fitness Expo 5K
takes you along the Highway 101 Bike
Path up to Madonna Mountain & back
up to the Alex Madonna Expo Center.
This run affords you beautiful views of
the hills and pastures of San Luis
Obispo over a distance of 3.1 miles.
The run begins and ends at the Alex
Madonna Expo Center in San Luis
Obispo, CA; registration at 7:00
am, the race starts at 8:30am. You do
not have to be a serious runner to participate; we encourage all walkers and
runners who are comfortable on trails
to come out to celebrate health and
fitness while enjoying the healthy lifestyle fostered on the Central Coast. For
more info:
admin@simplyclearmarketing.com
SATURDAY, MARCH 21, 2015
(5:30 PM) SANTA BARBARA
WICKED WINE RUN.
GAINEY VINEYARD, SANTA
YNEZ.
Join us for an evening run, jog or
walk through the vineyards of our
favorite California vineyards.
Whether you are a wine lover, avid
runner or just plain love a good
night out, this is the race for
you.Start your race at the winery,
run through the cultivated vineyards, in and around acres of beautiful property, the neighboring area
and celebrate your run unlike any
event you've run before – wine
after your race or during! Stay,
play and rock out with a live band,
food trucks. Wear your most
wicked costumes, funky hats, masquerade masks and bring your
blankets to lay
out and listen to
great music, enjoy a wine tasting, take a tour or
kick back as the
sunsets on this
picturesque venue.
CHOOSE YOUR RACE: 5K
Wine Run with celebratory wine at
the finish or 1K Tasting Walk with
4 wine tasting stops along the
route...or BOTH! Register at
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run Disney has announced that
the Tinkerbell Half Marathon
for 2015 will be run in May instead of January.
the Castle to Coast Fun Run
scheduled for January 17th is
sold out. There is a maximum
of 300 participants in that event.
Registration opens 01/01/2015
for the Bull Canyon Run which
takes place on 05/16/2015—
www.bc.org
Julie and Juan Campos will host
the next potluck/meeting on
February 8, 2015 at 12:00 noon.
The LVDC Facebook
link is:
www.facebook.com/ pages/
Lompoc-Valley-Distance-Club/
www.active.com . For more info:
www.wickedwinerun.com
(cont. from page 1– Key Dates)
SATURDAY, JUNE 27 2015, 8:30 AM. FLOWER FESTIVAL PARADE ROUTE 5K RUN/WALK AND 1K
KID’S RUN , LOMPOC. A.Lee & Wayne Davis at 735-7177, email: alhwed@msn.com
SATURDAY, SEPTEMBER 26, 2015, 8:00 AM. 40th ANNUAL VALLEY OF THE FLOWERS HALFMARATHON RUN AND WALK AND 5K, LA PURISIMA MISSION, LOMPOC. Betty Lee, 805 736-7380,
Bettylee0077 @MSN.com.
SATURDAY, OCTOBER 18, 2015, 9:00 AM. 12th ANNUAL LIZARD BREATH FENCE LINE 7.5-MILE
FUN RUN AND 3.5-MILE WALK, LA PURISIMA MISSION, LOMPOC. Mary Lou Seelandt at (805) 7376153, runmls@gmail.com.
SATURDAY, DECEMBER 5, 2015, 9:00 AM. CATCH SANTA CLAUS TOYS FOR TOTS 3 MILER, RIVERPARK , LOMPOC . Fran Zimmerman, (805)733=2255
4
Lompoc Valley Distance Club January 12, 2015
SATURDAY, APRIL 18,2015. 8:00
AM. SANTA BARBARA CHARDONNAY 10 MILE/5K RUN.
LEADBETTER BEACH, SANTA
BARBARA.
The Santa Barbara Chardonnay 10miler / 5k is a premier Spring running
event in Santa Barbara. A beautiful
out-and-back course along the waterfront. Starting at Shoreline Dr and
Loma Alta, it’s a fast, flat start & finish with a few rolling hills in the middle. Join us for the fun, festivities and
the return of the post race wine tasting.
Entry fee schedule: Early registraton
(thru 3/8/15) - 10-Miler $50, 5K $35,
mid-registration (3/9/15 thru 4/15/15)
- 10-Miler $60, 5K $40, Late registration - 10-Miler $70, 5K $45. Youth
(16/Under) - 10-Miler $30, 5K $20.
www.sbactionpro.com to register.


SATURDAY, APRIL 26 & SUNDAY, APRIL 27, 2014 - SAN
LUIS OBISPO 5K, HALF
MARATHON, MARATHON, &
EXPO:
These
courses feature rolling
hills, vineyards, and
other scenic
vistas as
participants
run past
downtown
SLO landmarks and then through the rural
countryside. The 5K and children
events will be held on Saturday
morning while the marathon and
half marathon are on Sunday.
Packet pick-up will take place at the
Madonna Inn Expo Center. Last
year’s races drew well over 3400
entrants (517in the 5K, 2238 in the
half, & 663 in the full). Visit
www.SLOMarathon.com for complete information, including starting
times, course descriptions, and entry
fees.
SATURDAY, MAY 9, 2015. 8:30
AM. MIRACLE MILES FOR
KIDS 2015 10k RUN/WALK.
MORRO BAY ROCK TO CAYUCOS PIER.
Your participation in Miracle Miles
for Kids makes a difference in the
community. The funds earned
through registration and pledging
help to meet critical needs of the
over 1,500 children, youth and families served by FCNI annually. Sign
up for only $35 now through February 14!$50 from February 15 April 18th
$60 from April 19 - race day on May
9th. Kids under 14 years are only
$15 and little ones under five years
old are free. This beautiful 10K (6.2
miles) race course runs along the
water’s edge from Morro Rock to the
Cayucos Pier. We expect over 3,000
people to participate in this year’s
12th annual event. More information
and registration at
www.miraclemilesforkids.com
COLD WEATHER RUNNING TIPS
Always follow the RRCA General Safety Guidelines
Leave the headphones at home. Your ears may help you avoid dangers your eyes cannot see. Wet, wintery conditions may weaken tree limbs causing them to fall. Hearing the crack before the fall may be the difference between avoiding a falling branch or being tackled by a dead limb.
 Avoid running on the roads in snowy conditions. Drivers have a decreased ability to maneuver and stop.
 Winter means fewer daylight hours. Wear bright-colored, reflective clothing or a reflective vest so you are noticeable to area traffic. For added visibility, wear a lightweight headlamp or flashing light.
 Wear layers of clothing that will help you maintain your core body temperature during the run but will keep you
warm during warm-up and cool-down phases.
 Consider wearing traction devices on your shoes if sidewalks, trails or roads have snow or ice cover.
 If you drive to a running trail or route, leave a change of dry cloths and a blanket in the car for emergency situations.
 Stay alert and aware of your surroundings and the weather conditions. Oncoming storms can quickly drop the
temperature putting you at risk for frostbite or hypothermia if you are caught wearing the wrong clothes.
 Know where to find shelter on your route if the weather gets really bad.
Do not ignore shivering. It is an important first sign that the body is losing heat, and you may be in danger of
hypothermia.
Courtesy of Road Runner Club of America
5
Lompoc Valley Distance Club
Janaury12, 2015
RACE RESULTS
Please send your race results to
Larry — iristocrat@gmail.com
SATURDAY, DECEMBER 13, 2014. 7TH ANNUAL SANTA TO THE SEA, HALF MARATHON & 5K
Mary Lou Seelandt, 2:14:37, Age Division place 27/76, Female overall 503/1146, overall 1010 /1872,
pace 10:17
SUNDAY, DECEMBER 14, 2014 TINSEL TRIATHLON, HEMET, CA
This event is a 5K Run, 12 Mile Bike, and 150 Meter Swim (heated pool)
Christopher Denny, 1:42:46 , first place 80-84 age division
SATURDAY, JANUARY 3, 2015 . RESOLUTION RUN, 5K RIVERBEND PARK
Wayne Davis submitted this photo of the LVDC members and other participants in the Resolution Run. Left to Right::
Fran Zimmerman, (LVDC) 35:16, first place women 66 +
Danielle Taber, 32:16, first place women 16-19
Alena Taber, 29:50, third place women 20-29
Matthew Taber, 22:08, first place men 16-19
Dr. Brian Taber, 24:25, second place men 50-59
Juan Campos, (LVDC) 22:57, first place men 50-59
RUNNING FORM
Remember, no single running “method” will make you
faster or keep you from getting hurt. To ensure that,
follow these basic training principles:
 Ramp up slowly. Gradually increase your mileage
and the amount of time you spend on your feet.
 Recover right. Give yourself plenty of time to recover any time you add distance or speed to your workouts.
 Wear good shoes. Wear a pair that offers the support and fit that your feet need. Go to a specialty running
shop and have your feet measured and have someone
evaluate you as you run so you can find the right pair for
you.
Introduce any changes gradually. If you do change
your form, cut back the time you spend working out and
the distance you cover to you give your body a chance
to adjust.
These tips are from runnersworld.com, The Starting Line, by
Jennifer Allen.
6
Here are some special considerations to make when
you’re climbing a hill or making a descent:
GOING UP



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Keep your head and chest up
Look straight ahead
Visualize the road rising to meet you
Keep your shoulders back
Push up and off the hill, springing from your toes
Don’t bend at the waist and hunch over
Keep your hands and fists loose
GOING DOWN

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Keep your torso upright
Look straight ahead
Visualize “controlled falling”
Keep your nose over your toes
Step softly; don’t let your feet slap the pavement.
More Running Form tips next month.
Lompoc Valley Distance Club
January 12, 2015
Lompoc Valley Distance Club
PO Box 694,
Lompoc CA 93438
http://www.impulse.net/~lvdc/
Wayne Davis
Julie Campos
Betty Lee
President
Vice President
Secretary
736-7177
736-6255
736-7380
Kent Yankee
Larry Huyck
Ron Cortopassi
Treasurer
733-0754
Newsletter 291-7701
Webmaster
JOIN THE LOMPOC VALLEY DISTANCE CLUB
FIVE RACES SCHEDULED IN 2015
QUARTERLY MEETINGS
MONTHLY NEWSLETTERS
DISCOUNTS ON SOME RACES
------------------------------------------------------------------LOMPOC VALLEY DISTANCE CLUB MEMBERSHIP APPLICATION FOR 2015
_________________________________________________ ________ __________________
LAST NAME
FIRST NAME
AGE
DATE OF BIRTH
______________________________________ ___________ __________________________
ADDRESS
CITY
ZIP
PHONE
E-MAIL ADDRESS: ______________________________
CHECK ONE BELOW:
( ) RENEWAL
( ) NEW MEMBER
SINGLE/FAMILY
MEMBERSHIP $15.00
Dues payable 1 January
Half price after 1 July
Club Membership Application Waiver
I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter
and run in club activities unless I am medically able and properly trained. I agree to abide by any decision of a race
official relative to my ability to safely complete the run. I assume all risks associated with running and volunteering
to work in club races including, but not limited to, falls, contact with other participants, the effects of the weather,
including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known
and appreciated by me. Having read this waver and knowing these facts, and in consideration of your acceptance of
my application for membership, I, for myself and anyone entitled to act on my behalf, waive and release the Road
Runners Club of America, the Lompoc Valley Distance Club, and all sponsors, their representatives and successors
from all claims or liability of any kind arising out of my participation in these club activities even though that liability may arise out of negligence or carelessness on the part of the persons name in this waiver.
__________________________________________________
SIGNATURE (SIGNATURE OF PARENT OR GUARDIAN IF UNDER 18)
___________________
Date
CHECK ONE BELOW:
I prefer to receive my LVDC Newsletter
( ) Hard Copy
( ) Email in Word and PDF format
Mar - Dr Trettin 5K
May – Ray Gil Mission 5K/10K
7
Jun - Parade Route 5K
Sep - Half-Marathon
Oct - Lizard Breath Fence Line
Lompoc Valley Distance
January 12, 2015
Our race directors have worked hard to get sponsors to offset entry fees. Our entry fees are among the
lowest if not the lowest in the central coast area.
March
May
June
September
October
December
John Trettin Memorial 5K
Mission Run
Parade Route 3 Miles
Valley of the Flowers Half Marathon
Lizard Breath Fence Line
Catch Santa Claus -Toys for Tots Run
Kent Yankee
Wayne Davis
Wayne and Lee Davis
Betty Lee
Mary Lou Seelandt
Fran Zimmerman
Patronize our sponsors and tell them you appreciate their support of the Lompoc Valley Distance Club.
RaceReady, Inc, * Elite Eyecare Medical Group, * Walker,Wilson and Hughen,
Valley Medical Group, * Starbuck-Lind Mortuary, * Lompoc Community Bank,
CoastHills Credit Union, * Santa Barbara Bank and Trust, * Dr. W. Blake Jamison,
Dr Thomas A. Van Meter, * At Home Senior Services, * Lompoc Valley Medical Center,
Rabobank, * Classic Installation
LOMPOC VALLEY DISTANCE CLUB
PO BOX 694
LOMPOC CA 93438
RENEW
YOUR MEMBERSHIP.
&
HAPPY NEW
YEAR TO
ALL OF OUR
LVDC
MEMBERS
8
Lompoc Valley Distance Club
January 12, 2015