Scott Williams 5k 2

Nite Moves 2

Sponsor Spotlight 3

LVDC’S Mission Run 3

5 Common Mistakes 4

FYI 5

Trettin Race Results 6

Sponsor Page

7

INSIDE THIS ISSUE

Lompoc Valley Distance Club

P.O. BOX 694

Lompoc , CA 93438

www.impulse.net/~lvdc/

Wayne Davis President 735-7177 Kent Yankee Treasurer 733-0754

Julie Campos Vice President 736-6255 Larry Huyck Newsletter 291-7701

Betty Lee Secretary 736-7380 Ron Cortopassi Webmaster

NOTES FROM THE LVDC PRESIDENT

SATURDAY, APRIL 25, 2015, 9:00 A.M. ANNUAL SCOTT WILLIAMS 5K

CROSS COUNTRY RUN. LOMPOC Scott Leedham, (805) 736-4154, ext 5422

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

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 HALF-MARATHON RUN AND WALK AND 5K, LA PURISIMA MIS-

SION, 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) 737-6153, 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,

frannyzim@aol.com

KEY DATES—2015 LVDC RACES

OF INTEREST

● NEW EVENT : SCOTT

WILLIAMS 5K

CROSS COUNTRY

RUN ON APRIL 25TH.

“RUNNING FORM”

WILL RETURN IN

THE MAY ISSUE

WITH LEGS/

STRIDE AND

ANKLES/FEET.

APRIL 1, 2015

I’m happy to announce that LVDC member Olga Lucaric was out walking the

La Purisima Mission on Saturday, March 27, just 6 weeks after having her

knee replaced. She is doing Physical Therapy twice a week. On Saturday, 11

April, Olga & I will be at the Mission at 8 am to celebrate her return to walk-

ing. Anyone interested in joining us?

Next LVDC sponsored event is the Memorial Run/Walk on Sunday, 3 May, at

the La Purisima Mission on the upper and lower loops. It honors past LVDC

members whom have performed viable service to the State Park and individu-

als that volunteered endless hours with staging events within the boundaries.

Volunteers are needed for this event – please contact me by email or phone.

Lastly, Happy Easter & praise the Lord! I will celebrate (cont. page 5 Message )

2

SATURDAY, APRIL 18,2015.

8:00 AM. SANTA BARBARA

CHARDONNAY 10 MILE/5K

RUN. LEADBETTER BEACH,

SANTA BARBARA. The Santa Barbara Chardonnay 10-

miler / 5k is a premier Spring run-

ning 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 registra-

ton (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 25, 9:00 AM. ANNUAL SCOTT WIL-

LIAMS 5K CROSS COUNTRY

RUN, LOMPOC

Held on the Picnic Grounds of the

Federal Correctional Complex near

the intersection of Santa Lucia

Canyon Road and Oak Ridge

Road, the run offers scenic vistas

of the Lompoc Valley. The Run

will begin at 9:00 AM. The cost is

$10 for children under 12, and

$25.00 for all others. Race day

registration starts at 8:00 AM. The awards ceremony will be at 10:30

AM. The run is sponsored by the FCC Employees’ Club and the

Lompoc Valley Distance Club. Call Scott Leedham at 805 736-4154,

ext 5422 or contact Matt Brown at the FCC Employees’ Club, 3600

Guard Road, Lompoc CA 93436 for more information.

Lompoc Valley Distance Club April 1, 2015

WEDNESDAY APRIL 29, 2015 –

WEDNESDAY AUGUST 26,

2015, 5:00 PM. NITE MOVES,

5K RUN, SWIM AND BIATH-

LON. SANTA BARBARA.

NITE MOVES -. Leadbetter

Beach, 801 Shoreline Road Santa

Barbara, CA. Family evening at

the seashore built around a 5K

Fun Run.

Options now include two aqualt-

hon distances: (1)The traditional

1K swim and 3.5 mile run. (2)

The new beginners 500 meter

swim and 1 mile run. Also a

2000 meter Open Ocean Swim

has been added. The basic 5 K

footrace ,a kids Mile and a Soft

Sand Sprint for the small chil-

dren round out the events.

Post Race events include live

music, food sampling and soft

drinks and adult beverages, bib

drawing door prizes and a vari-

ety of vendors throughout the

summer.

Check our website for up to the

minute details about special hap-

penings.

Event details and schedule

Registrations Opens at 5 p.m on

site every Wednesday, Ocean

swim waves begin at 6:25, Run-

ning events begin at 6:35. Ven-

dors Booths open at 5 p.m. Free

Kiddies Sand Sprint at 7:30.

Bring Lawn chairs or blankets to

enjoy the sunset performances,

along with your transistion gear

and set up early. You can also

register through www.active.com . For more info www.nitemoves.org

SATURDAY, APRIL 26 & SUN-

DAY, 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 Sat-

urday 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 com-

plete information, including start-

ing times, course descriptions, and

entry fees.

Lompoc Record Photo

3

Kendall-Shepard

Eye Center

425 W. Central Ave.

Lompoc, CA 93436

P: 805-736-2020

WE’RE ON THE WEB

http://www.shepardeye.com

Lompoc Valley Distance Club April 1, 2015

1201-J E. Ocean Ave

Lompoc, CA 93436

Tel: (805) 736-7534

Fax: (805) 736-0165

Direct: (805) 740-5102

SUNDAY, MAY 3, 2015. 10 AM

RAY GIL AND ALAN HUNT

MISSION MEMORIAL 5K

RUN/WALK AND 10K RUN,

LOMPOC.

These events take place entirely

within the La Purisima Mission

Historical State Park. The courses

consist of blacktop, dirt and "some

hills.” Both events will start at

10:00 AM. Registration will start

at 9:15 AM; follow the road be-

hind the old visitor's center to large

oak tree Entry to be deter-

mined. Proceeds will be shared

with La Purisima Mission State

Historic Park docent nonprofit

group ( La Prelado de los Teso-

ros). Contact Wayne Davis, 735-

7177, email: alhwed@msn.com or

LVDC, PO Box 694, Lompoc

93438.

FRIDAY, MAY 1—SUNDAY,

MAY 3, 2015. 33RD ANNUAL

WILDFLOWER TRIATHLONS

FESTIVAL 2015. LAKE SAN

ANTONIO.

The Wildflower Triathlon Festival

has a great Exposition area with live

bands, food vendors, the latest tri-

athlon gear, race clinics presented

by top professionals and more.

Expo Hours: Friday Noon-6:00

PM, Saturday 7:00 AM-6:00 PM,

Sunday 7:00 AM-4:00 PM.

For all the details and fees go to

www.tricalifornia.com, click on

Wildflower Triathlon under the

EVENTS tab. You will find all the

details and descriptions of the

courses . Read the newsletters under

Race News.

SATURDAY, MAY 9, 2015. 8:30 AM. MIRA-

CLE MILES FOR KIDS 2015 10k RUN/

WALK. MORRO BAY ROCK TO CAYU-

COS 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 un-

der 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

4

Lompoc Valley Distance Club April 1, 2015

SATURDAY, MAY 16, 2015. 7:30 AM 2015 BULL CANYON RUN—10 K, 5 K AND KIDS 1/2K

AND 1K RUNS. SANTA MARIA.

The Bull Canyon Run is a Law Enforcement Torch Run sponsored

event. LETR is a world-wide organization that raises money and aware-

ness for Special Olympics. This event is open to the public and is a fund

raiser for Special Olympics. Money is raised through entry fees and spon-

sorships Registration closes at noon on May 15, 2015. There are NO

RACE DAY registrations. A limit of 1000 runners and walkers . Entry

Fees: 5K & 10K Adults and Youth under 18—$25, Youth under 9 $20; 1/2

K and 1K—Kids (2-9) $15. You can register by Active.com or via paper

application...Go to www.bcrun.org for more information. After registration

you will receive a confirmation letter with all race day details.

The Five Most Common Running Form

Mistakes

by Brandon Laan

About The Author: Brandon Laan is a runner,

coach, and entrepreneur. He is the co-owner

of RunnersFeed.comand , Race Director for Rock

The Road 10K. He is a Level II Certified USATF

coach and holds personal bests of 1:06 and 2:21

in the half marathon and marathon, respectively.

He also enjoys running to eat, not eating to run…

and always will.

1. Slow Cadence

Running speed is a result of stride length

multiplied by stride frequency. That said,

many runners will first attempt to increase

stride length, which in turn reduces their

stride frequency, which, under optimal

conditions should be around 180 foot

strikes per minute. The easiest way to

count stride frequency is to count your

steps for 15 seconds and multiply by 4. If

you count 40 steps in 15 seconds of run-

ning–meaning your are currently taking

160 foot strikes per minute–gradually make

the jump to 180 foot strikes per minute by

focusing on increasing your turnover.Take

a few minutes to listen to your feet hit the

pavement when you run. The more time

your feet spend on the ground, the more

energy is required to propel it forward. Fo-

cus on increasing your cadence, and in

turn, your efficiency

2. Heel Striking

Slow cadence often goes hand-in-hand with

heel striking for many runners–or, as I like

to think of it, your hips are behind your

feet.Imagine this: you cannot push off your

foot when it is in front of your hips. Your

hips must come over your feet in order to

propel you forward.Arsenault argues that

“most people suffer from a poor sense of

the relationship between timing of forward

movement and foot contact on ground.

This results in reaching the foot forward to

land and pushing off too far from behind to

propel.”A lot of attention has been given to

the barefoot and minimalist running move-

ment. Arthur Lydiard, one of the most well

respected coaches of our time, encouraged

minimalist footwear decades ago. Why? To

avoid heel striking. One of the advantages

of running barefoot or in minimalist shoes

is that it will hurt if you strike with your

heel.If someone asked you to sprint on

pavement with little or nothing on your

feet, you would likely run as you were in-

tended to run. Try running on carpet, grass,

or turf barefoot for short periods of time–

20-seconds at first, working your way up to

a minute or more, and let your body find its

natural stride

3. Lack Of Mobility

As mentioned earlier, stride frequency and

stride length are the two components that

determine running speed. YouTube.com

Continued page 5

5

The LVDC

Facebook link

is:

www.facebook.com/

pages/Lompoc-Valley-

Distance-Club/

This issue of the news-

letter is early because

Larry is on vacation the

first two weeks of

April.

LVDC SCHOLOAR-

SHIPS APPLICATION

PERIOD IS STILL

OPEN...IF YOU

KNOW OF A SENIOR

AT LOMPOC OR

CABRILLO HIGH

TELL THEM TO SEE

THEIR COUNSELOR

FOR AN APPLICA-

TION.

Lompoc Valley Distance Club April 1, 2015

has a good video on stride analysis, search for Chris

Solinsky Stride Analysis. .Mobility trumps all else when it

comes to running fast and staying healthy. If you lack complete

range of motion anywhere in your lower body, you are going to

be more susceptible to injury. A good way to increase running-

specific mobility is through Active Isolated Stretching, a

method made popular by stretching guru Phil Wharton. His

techniques are focused on how to lengthen the muscles properly

in order to prevent injury and improve performance.Lastly, lets

take a look at momentum, ideally of the forward variety. One of

the best ways to establish forward momentum is to lean from

the ankles. This forward lean will also help you avoid running

vertical miles. Keep your head as level as possible, and avoid

bouncing up and down as you propel yourself forward.

4. Unrelaxed Upper Body

One of the most difficult things to teach a runner, beginner or

experienced, is how to run fast AND relaxed. A good way to do

this is by using the example of a world-class sprinter. If you

slow the footage down, you will see how relaxed his or her jaw

is, how effortlessly their knees drive up toward and through the

hips, and how the shoulders are relaxed and hanging away from

the ears. Here are a few tips to ensure that your upper body is

relaxed and you are carrying your arms properly.

* Keep the angle of your elbows at 90 degrees, and be sure not

to release that angle in the back swing, as it will only waste pre-

cious energy.

* Raise your shoulders to your ears at each mile marker during

a race, and then drop them back down into their ideal, relaxed

position.

* Perform the “Hands on Head” drill. Start by interlocking your

hands on your head. Focus on keeping your core solid and

straight while keeping the hips and shoulders level and relaxed.

Start jogging. This drill will help you to eliminate any left to

right movement through the hips and help eliminate a criss-

crossing, side-to-side arm carriage.

5. Not Running Fast

University of Colorado cross country and track coach Mark

Wetmore, who said: “Distance doesn’t kill speed, not doing

speed kills speed. “So what’s the easiest and most effective way

to work on your speed? Start by performing a few strides after

your easy runs, or add a session of weekly hill sprints into your

schedule. It’s hard to run fast, especially uphill, with inefficient

form. From there, start sprinkling some small doses of speed-

work into your training schedule, which will help fine-tune your

form, while improving speed and efficiency.

MESSAGE (from page 1)

the weekend camping with

granddaughters at the beach.

Of course I will set my alarm

clock very early so I can find

the goodies that the Easter

Bunny left behind. Chocolate,

jelly beans, and Peeps are my

favorites.

Happy Trails!

Wayne Davis #:^)

Email alhwed@msn.com

Ph. 805-735-7177

Cell 805-588-2934

6

Trettin Results LVDC MEMBERS

Overall Place( of 135), Name, Time, Sex, Walker/Runner, Division, Placing 6 Paul Lee 22:03 M Runner,50-59,2

nd place

7 Larry Li 23:39 M, Runner, 60-69, 1st place

14 Vincent Leedham, 24:55, M, Runner, 19-29, 2nd

place 23 Sara Nemeth, 25:40, F, Runner, 30-39, 1

st place

27 Terry Smith, 26:16, M, Runner, 47 Scott Leedham, 30:20, M, Runner, 50 Mari Leedham, 30:59, F, Runner, 50-59, 3

rd place

57 Larry Huyck, 32:17, M, Runner, 60-69, 3rd

place 66 Fran Zimmerman, 33:28, F, Runner, 60-69, 1

st place

70 Julie Campos, 35:58, F, Walker, 1st place

107 Lisa Norcutt, 52:27, F, Runner, 70 +, 1st place

108 Russle Norcutt, 52:28, M, Runner, 70+, 1st place

139 Constatine Hall, 1:06, F, Walker 131 Maria Hall, 1:06:39, F, Walker

Note: A complete list of all results for the Trettin Memorial Run/ Walk can be found on the LVDC website:

www.impulse.net/~lvdc/

RACE RESULTS Please send your race results to

Larry — iristocrat@gmail.com

Lompoc Valley Distance Club April 1, 2015

Top right: Kent Yankee

Above clockwise: the starting

line, Wayne Davis...the timer, 2nd

place winner 14 yr old Gregory

Wuitschick 20:57, Gail Trettin

signing up runners, Fran Zimmer-

man congratulates the first dog ,

and Jose Carrillo with his Trettin

T-Shirt.

7

Lompoc Valley Distance Club April 1, 2015

RABOBANK

LOMPOC VALLEY

MEDICAL CENTER

CLASSIC

INSTALLATION

COAST HILLS

CREDIT UNION

STARBUCK-LIND

MORTUARY

LOMPOC

COMMUNITY BANK

SHEPARD

EYE CENTER

AT HOME SENIOR

SERVICES

DR. W. BLAKE

JAMISON

DR. THOMAS A.

VAN METER

Patronize our

sponsors and tell them

you appreciate their

support of the

Lompoc Valley

Distance Club

and the Valley of

Flowers Half

Marathon

VALLEY MEDICAL

GROUP

IMPULSE.NET

8

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 John Trettin Memorial 5K Kent Yankee May Mission Run Wayne Davis June Parade Route 3 Miles Wayne and Lee Davis September Valley of the Flowers Half Marathon Betty Lee October Lizard Breath Fence Line Mary Lou Seelandt

December Catch Santa Claus -Toys for Tots Run Fran Zimmerman LOMPOC VALLEY DISTANCE CLUB

PO BOX 694

LOMPOC CA 93438

Dr. Trettin

Memorial 5K

Results Inside.

Mission

Memorial

Run is

May 3, 2015

Lompoc Valley Distance Club April 1, 2015