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Running with Webbed Feet (LMJS Newsletter)

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  • 24 Sep 2012 12:39 PM | Anonymous

    Next Chip Timing Training:  Saturday, October 13th from 7:30 AM to 11:30 AM.  To enroll email John Momper at: jmomper@berkleey.edu

    Chip Training-Chip Timing 101-Will be a hands on experience using the chip timing hardware & software.  The training is intended as follow-up to those who attended  the August orientation and  for first time attendees as well.

  • 23 Aug 2012 7:59 PM | Anonymous
    The theme for the 47th Annual Woodminster Cross Country Race was "Support Cancer Research" and with the cooperation of the Lake Merritt Joggers & Striders, we did just that. 


    It seemed most appropriate that the oldest continuing running race in Oakland would support one of the oldest non-profit institutions in Oakland, Children's Hospital.  The Oncology department at Children's Hospital & Research Center Oakland is at the forefront of treatment and research, developing and evaluating treatments that offer the best opportunities for survival and preservation of quality of life.  They provide access to all diagnostic and treatment methods available, including the option to participate in clinical trials using experimental therapies.  Their goal is to provide state-of-the-art care in a warm and supportive environment, that includes ongoing direct communication with a primary care physician.  The Hematology/Oncology department has its own 25-bed inpatient unit with private, air-filtered isolation rooms and a 20-bed day-use transfusion and chemotherapy unit.

     

    On Thursday, August 16, 2012, Lake Merritt Joggers & Striders presented Dr. Joseph Torkildson a check for $1,000.00 for the Oncology department at Children's Hospital.


    Photo:  Gareth Fong, Woodminster Race Director; Matt Fong, volunteer; Dr. Torkildson, CHO; Chris Fong, volunteer; Len Goldman, past LMJS president

     

  • 20 Aug 2012 12:01 PM | Anonymous
    Q: I've read various articles about good recovery foods to eat after running, but how important is this? I usually eat breakfast, then head out on my morning run, and don't eat again until lunch several hours later. Is that okay?

    It really depends on the adequacy of your breakfast and the intensity or duration of your run. If you are eating a good balanced breakfast before your run that provides you adequate carbohydrates, protein, and calories, and going on an easy 30 minute run, then you might be fine until lunch time. But if you are going on a more intense run closer to one hour, it is more important to have a snack within an hour after your run to allow your body to optimally refuel and recover. After running for an hour, your
    body will have burned the equivalent amount of calories (500 to 600) in a typical breakfast, and you need more calories to get you through the rest of the morning, especially since most of the energy we burn while running comes from glucose, and is the same energy source our brains depend on. Having a morning snack with carbohydrates and protein will give you more sustained energy throughout your day, and if you eat a snack during the first hour after a run, your body is more effective in utilizing the
    carbohydrates and protein in food that help refuel and rebuild your muscles, allowing you to recover more quickly after a run. Some tasty and simple morning post-run snacks that contain carbohydrates and protein include a slice of whole grain toast and nut butter, yogurt with fruit, or a granola bar with seeds or nuts. If you have a hard time eating a snack in the mid-morning, you could also go for a glass of milk (soy and rice milk are okay too!), which gives you the added benefit of hydration.

    Shauna Pirotin is a registered dietitian, runner, and a member of the LMJS women's racing team. She looks forward to hearing your questions on nutrition and fueling! 
  • 20 Aug 2012 11:56 AM | Anonymous
    I'm nursing a twingey hip/ilium from my very first overtraining injury. How much better should it feel before I try to swing back into my training routine? I miss running!

    Down But Not Out

    Dear Down,

    A rule of thumb with training is if you are not sore that night or the next morning, you are good to go.  Unfortunately, if you are sore that night or the next morning, you are re-injuring yourself and delaying healing.  Therefore, in the office we usually have patients find the baseline distance/time they can do without feeling pain that night or the next morning.  From there, it's an art, however, we start with the 10% rule (increase one variable 10% a week such as hills, distance/time, or speed) and adjust if need be. 

    A recommendation is to find out WHY that one hip is injured.  There is a reason the stress threshold on the one hip is lower than the other.  See one of our blogs on the topic of why we get injured:  http://innersport.com/2011/01/training-with-injuries/.    It could be from a previous ankle sprain, instability of the pelvis or ankle, weakness in one muscle, alignment, habits such as crossing one leg more than the other, a previous injury elsewhere causing the wrong muscles to fire at the wrong time, etc.    We have found using video analysis synced with EMG during running has helped us identify the weak link immediately so we can provide the correct rehab to get runners back on their feet faster. 

    Hope that helps!

    Jess

    Dr. Greaux is a sports medicine practitioner in Berkeley and Walnut Creek specializing in running mechanics, video analysis, functional movement and rehabilitation as well as ART, a medically patented soft tissue therapy.    Learn more about running injuries at www.innersport.com  and sign up for informative newsletters.  drjess@innersport.com 
  • 10 Jun 2012 2:52 PM | Anonymous
    Contributed by Erin Daruszka

    I want to start off by saying thank you.  Thank you to our members without you we wouldn't have a club.  Thank you to our volunteers that do all the heavy lifting.  A special thanks to our super volunteers and Board members who put in countless hours making sure LMJS is the best club it can be.  We couldn’t have this club without you and for that I am grateful.  This quarter I wanted to focus on flexibility, not flexibility as in ‘can you touch your toes’ (some days yes, and some days no), but on being able to adapt to changes
    thrown your way.

    There are a lot of stressors in our daily lives and a lot of things that we have no control over.  We do have a control over our attitude and our reactions to where life takes us.  Some runners are better at that than others.  One day you may run 10 miles and feel great and the next day 3 miles feels like you never ran a day in your life.It is okay.  Maybe you are training too much?  Or not enough? Maybe you didn’t drink enough water?  Maybe you ate too much? Too little?  Maybe you are coming down with a cold? All of these things factor into our running.  These things are normal.  How you react to it makes all the difference.

    If you are not feeling well, it is okay to take an extra rest day.  If you are injured take time off (otherwise a small problem can turn into a large problem).  If it is 90 degrees out and the sun is directly overhead and you stop sweating, adjust the game plan immediately and walk. We can’t go beating ourselves up because we worked hard and missed the PR we were striving for because of some random curveball thrown in our path, take the experience and learn from it.  You cannot change the past, so there is no point in dwelling on it.  Move on to the next training run or race and put that energy there, where
    it will be much better utilized. What did you learn from the previous experience?  Some things I have learned – as much as I love coffee, I can’t have it before a run.  I am a temperature snob.  My body does not do well in heat or cold.  A nice 60 degrees and overcast is great.  Obviously, I don’t often get my ideal – in heat I need to slow down considerably and take walk breaks.  In the cold, I need to go slow for a mile until my lungs have acclimated and then I can run my normal pace.  I eat oatmeal daily, but cannot eat it before a run.  Gatorade makes my stomach hurt (as do most gels).  I, of course, only found this out through experience.

    Whether you are seasoned runner or just starting out, know we all have good days and bad. The only thing you can do is learn to go with the flow and take every run as an opportunity to learn more about what you are capable of and what you can and cannot tolerate.  I hope to see you around. 
  • 10 Jun 2012 2:34 PM | Anonymous

    Contributed by Sesa Pabalan and Gary Chan

    LMJS has many energetic and enthusiastic youngsters who participate at the 4th Sunday Runs.  One of them is 11-year-old Jared Chan.  Jared’s dad, Gary, was a LMJS member back in 1978.  It was Gary’s absolute favorite place to race.  Now, it is Jared’s favorite.  The only difference between them is that Jared greatly prefers the 15K!  In just a little over a year, Jared has lowered his 15K PR from 97 minutes to 69:50.

    Two summers ago, at age 9, Jared engaged in a typical game of chase with his brothers.  On this day, Dad noticed something of a runner’s look in one of his triplet sons (yes, Jared is a triplet).  He asked Jared if he would like to try an experiment at the nearby high school track.  At whatever speed he wished, Jared could trot laps until he felt it was enough.  For every lap completed without walking, he would be awarded 25 Chuck-E-Cheese arcade tokens - his favorite!  Dad was not anticipating having to pay out more than a few dozen or so.  Well, after 12 seemingly effortless laps (3 miles), and an un-phased boy grinning larger with each pass, Gary had to interrupt to stop Jared because he couldn't afford to buy any more tokens!  Presumably, a fun-runner was born.

    After two months of jogging 1 easy mile every other day, Jared asked to attempt his first-ever 5K, a non-competitive family fun run in Union City.  Unfortunately, as does sometimes occur, this race involved a course volunteer who left his post early.  Jared unknowingly proceeded past the 5K turn-around and wound up inadvertently getting on the 10K course.  He had never exceeded 3 miles in his young life.  Somehow, even with his low mileage base, he stubbornly persevered to the finish.  Gary sadly anticipated Jared would gasp out that he’d never ever want to run again!  Amazingly, all he expressed was, "Daddy, I think the course seemed a little long."  Plus, he reported no major discomfort or fatigue.


    Jared’s first serious running goal was an unusual one.  Last fall, his current elementary school held its annual fundraising event, a multi-hour walkathon where the entire student body of 600 circled continuously around a large grass field loop to accrue pledge funds per lap.  Of course, school officials have always only expected their students to merely fun-walk.  But as is the case when offering handsome awards, a highly-charged competitive spirit emerges naturally among children.  During his first 5 school years, Jared has seen the honors go to the bigger boys and girls – peers who stayed active via soccer and baseball.  For his final year, he intended to show his school the true potential of a runner, and as he declares, “Leave his mark on his way out!”  while breaking the school’s all-time record.  His 25.75 miles in 4 hours did indeed break the record by a half-a-mile.

    In the near-term, Jared has identified for himself two important running goals.  One is to continue to improve on his half marathon PR of 1:44 while completing the Nor-Cal Half Marathon Series for 2012.  The other goal is to become the youngest runner to complete the East Bay Triple Crown Trail Challenge.  Both goals present a conundrum to his Daddy coach, who continually struggles with supporting Jared’s appetite for miles while keeping him safe, motivated, and healthy.  Perhaps the only way to persuade him to reduce is when he joins his first cross-country team next fall with the longest competition no further than 3 miles.

    In the meantime, Jared looks forward to his monthly returns to the Lake.  Most special to him has been the fun he has had meeting and greeting fellow runners.  He definitely appreciates the encourage- ment he receives at the 4SR races.  As he points out, the crowd here always seems so friendly and supporting.  Besides knowing the course so well, Jared attributes his faster times here to the props he gets from the LMJS crowd.  And if he could express one desire, it would be that the 15K be run every month!




  • 23 May 2012 7:13 PM | Anonymous
    Dear Dr. Jess,

    When I run, one of my feet clicks with every step. It is clearly some bone friction in the area of the ankle. There is no pain associated with the clicking.  It's a bit embarrassing. Also, I wonder if this is something I should pay attention to. Thanks so much for any guidance.

    Clicky

    Dear Clicky,Clicking in joints is usually nothing to be concerned about unless they start causing pain.  The click can be bones moving into place or a tendon that flicks over a bone, such as the peroneal tendon.  If you have had a history of ankle sprains, this can account for both bones moving in and out of place as well as the peroneal tendon flicking over a bone.   You can see a PT or Chiro to get your foot/ankle mobilized to ensure all joints are moving properly and the soft tissues are free of adhesions.  This can help relieve pressure or tension in the ankle and foot ligaments and joints as well as possibly prevent a future injury.  Hope this helps! 

    Jessica Greaux, DC, ART   

    Dr. Greaux is a sports medicine practitioner in Berkeley and Walnut Creek specializing in running mechanics, video analysis, functional movement and rehabilitation as well as ART, a medically patented soft tissue therapy.    Learn more about running injuries at www.innersport.com  and sign up for informative newsletters.  drjess@innersport.com

  • 27 Apr 2012 6:37 PM | Anonymous

    Contributed by Kathryn Dernham, reflecting on the Oakland Running Festival

    I think there are a lot of ways to define marathon success.

    This is my fourth marathon in 1 1/2 years and I was tired of hitting the wall at mile 18 and crossing the finish line feeling like I wanted to die. My goal for the training period and the race was to finish strong with, hopefully, a smile on my face. I decided to focus on fueling and pacing.

    I took the advice of my friends Mary Beth and Jenny Kinder and ate my carbs before hand and was diligent about Gu, salt tabs and water during the race. I was watchful of my pace at the beginning, then eased up after those hills and I had an amazing time. I was happy as a clam at mile 19, thrilled to see Elaine (who was happy to see me dancing around), and thrilled to see Lulu at mile 20. It was hard, but I was able to steadily increase my pace, speeding up at mile 24 (really? me?) and it was amazing.

    I had fun!! I crossed the finish line happy with negative splits. Following the race I was less sore than usual (I went home and walked the dog). My back was a little twingy because I was obsessively high fiving anyone I could.

    Although I ran slightly faster at CIM, I consider this a more successful race. I am very grateful to the training program and to the advice from my friends. Marathons can be fun!!!

  • 06 Jan 2012 4:23 PM | Anonymous

    Contributed by Jeanine Holmlund

    Prompted by our good friend, Len Goldman, BZ Churchman, Jeanine Holmlund, and Joann Pavlovcak went to check out the XC Club Nationals Race December 10th in Seattle.  The cold air and tough competition didn’t deter us from putting out our best effort.  Just as much fun as racing, was watching Len race, running back and forth from one side of the course to the other served as our neglected cool down run.  The ladies ran 3 loops for 6k, while the men ran 5 loops for 10k.  At one point we were lead to believe Len was on his last lap and we started running to get to the finish with him and he yelled back to us, “one more leg!”, alas lapped by those fast masters.  


    Another part of this story is about BZ’s childhood friend, Leslie Loper, now an LMJS member living in Seattle.  Our mission was to check this race out on short notice this year and see if it’s something for our team in the future.  We were trying to at least put together a small team of three.  Joann is Canadian and not allowed to score, so Leslie, who bikes and has never run XC jumped in to join us.  After joining USATF and our club, we learned that she would need to reside in our area to be in our association, so no team after all.  The brave soul ran anyway for the fun of it!!  

    Finally, on a short recovery run with a Danish bakery as our 3 mile destination, Joann and I arrived to find a closed sign in the window Sunday morning.  Luckily, I know of another one from visiting family in the past.  We called my cousin, who said, “but it’s all the way in Ballard.” I said, “Don’t tell us how far it is, just give us directions.”  Off we went, taking in a Peet’s coffee shot on the road, not dressed for what felt like arctic conditions, taking pictures along the way.  Over the Ballard bridge and on to Larsen’s Bakery, 10 miles total with a bus ride back to the hotel.

    An LSD run with Danish Kringle as a reward.

  • 26 Dec 2011 4:37 PM | Anonymous
    Contributed by Jeanine Holmlund

    Competing in their first full season starting with the spring short road race series such as Zippy 5 K and Marin Memorial 10K and ending with the fall long series of Humboldt Half, Clarksburg Half and California International Marathon, the Ducks spread their wings wide, filled their ranks and ran consistently.  Go Ducks!


    As the only Super-Senior Team to field a team at CIM-with a 1st age-group finish by Kate Stewart and Stephanie Atwood stepping in for Elaine Merrill, the Ducks edged ahead of the series powerhouse, the SF Impalas.  The Christmas Relays sealed the deal with Sharlet Gilbert, Emily Toy, Laury Fisher, and Kate Stewart finishing in a fast time of 2:21:19 to take first place.  Congratulations, Super-Seniors!  
    You are our inspiration!

    Once again showing up for the race with a full team makes all the difference.  The Seniors maintained their 3rd place ranking through much of the season, racing 8 out of 10 races.  They strengthened their standings with 2nd and 1st place finishes at Clarkburg Half and CIM. Debra Cramer and Suzette Smith placed 5th and 4th, respectively, in their age-groups with the same finish time at CIM.

    The Masters came through with their 3rd place winning mostly thanks to the women in the long road series, where teams can earn more points than the short races.  

    Thank you for your long hours of training, you make us proud:   Anne Trumbore, Jenny Kinder, Amanda Henry, Merrilee Profitt, Linda Hayme-Elliot, and Mary Beth Kierstad. The Ducks solidified their place at the Christmas Relays with a 4/17 team finish by BZ Churchman, Jeanine Holmlund, Kristine Barrios and Joann Pavlovcak,  With all their new members, the Masters will be racing more than ever this Spring!


    As a new LMJS entity this year, the Open Women’s team only raced 4 races this season as a full team and have a future of opportunity to improve with more racing. Congratulations, Open Team, You’ll keep the rest of us on our toes!

    Super Senior Women: 1st (moving up from 2nd in 2010)
    Team members:  Stephanie Atwood, Jane Colman, Laury Fisher, Suzanne Franco, Sharlet Gilbert, Dina Kovash, Elaine Merrill, Jeannie Olson, Kate Stewart, Emily Toy
    Senior Women:  3rd (moving up from 4th in 2010)
    Masters Women:  3rd (moving up from 6th in 2010)
    Open Women: 4th (first season)

    Recap of 2011 PAUSTF Individual Top 20 Overall Age-Group Standings:

    Masters:
    Jeanine Bourcier-Holmlund 11th Cross-Country XC Series and 13th Short Road Race Series

    Seniors:
    Debra Cramer 2nd Long Road Series and 14th Short
    Maria Briones 5th Short Series
    Suzette Smith 12th Short Series and 14th Long
    Karen Fishwild-Andrews 17th Short Series
    Barbara McQuinn 18th Long Series

    Super Seniors:
    Sharlet Gilbert 1st XC Series
    Laury Fisher 3rd Short Series, 7th XC
    Emily Toy 4th Long Series
    Kate Stewart 7th Short Series
    Suzanne Franco 9th Short Series
    Jeannie Olson 9th XC Series and 10th Short
    Stephanie Atwood 10th Short Series and 11th Long

    Veteran:
    Dina Kovash 1st Short Series and 4th Long
    Suzanne Franco 6th Long Series
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