Fall 2017 Newsletter of the Daytona Beachcombers Running Club
September leads to October
which means the start of
Florida's slightly cooler
"fall" mornings. You
can't feel it yet, but hang
in there, relief is on the
way. So run, walk,
bike, swim, hang at the
beach - whatever Enjoy
your remainder of the
Running Season &
Football in Full Stride
• Donna Hiatt
As fall approaches and
mornings are cooler, many fitness
aficionados are dusting off their
jogging shoes to kick off the running
They put in hundreds of
miles on roads and trails every year. They push themselves to their physical
and mental limits. Blisters are
their battle scars.
They are runners, and the
finish line is their destination.
Local residents, on their
own and in groups, have taken to the
sidewalks, roads and beach to train for
upcoming races where they'll be
surrounded by runners, all with the same
goal. Some have started running to
lose weight, while others have been
competing in events for decades.
At the starting line, they are all
For every runner, there
is a race that suits them. Those
who like speed run in the 5K races, 3.1
miles. Those who want to build
their endurance run marathons, 26.2
The marathon was once
seen as the pinnacle of human fitness,
call for runners to muster all of their
strength just to finish the distance.
Now, marathoners come in all shapes and
But before they run
marathons, runners hone their skills in
shorter races. Shorter distances,
like 5K and 10K's, have sprung up
all over the country, including many in
our area. During the racing
season, you can pick and choose from
many well organized races from 5K's to the marathon. You may find a race
home or choose to travel to
Orlando to participate in one of Track
Shacks Grand Prix races or north to
Jacksonville. No matter which
direction you go, you will find a
well organized race run on a certified
course. Check out the Beachcombers
Race Calendar often for current and
September 22 is the first
full day of Autumn, which
also marks the beginning of
my favorite running
season. The weather is
cooler making it perfect for
outdoor running. The
ideal weather gets the
runners outside and off the
there's always a lot of
excitement surrounding some big fall marathons, such as
Chicago and New York. All the buzz should
definitely get one motivated.
Dick's, Spikes, or your favorite running store, pick
out a new running outfit and a pair of
shoes, lace up and hit the roads!
And, don't forget to add
Paint The Towne, Nov. 5 to your schedule.
It is the
The 2017 NFL season,
of the National
to begin on
with the annual
kickoff game featuring the
Are you ready for
Lea Gray • Seabreeze High School
Lea is attending Christian
Brothers University in Memphis, Tenn.
She earned a 4 year
Varsity Letter in cross country and track. She was captain in
both. She holds school records in 4x400, 4x800, 800, 1600, 1
mile, SMR, DMR. Her 5K PR is 19:43.
Lea was President of the Leo Club,
Treasurer of SMAC (Seabreeze Movement Against Cancer), Captain of
Cross Country & Track. She was chosen International President
Award of the Leo Club in 2016 and Leo of the Year 2017. She
was in the National Honor Society 2015-2017, Spirit Club
(2013-2017), Surf Club (Team surfer 2016-2017), Fellowship of
Christian Athletes 4 years (2013-2017), Member Daytona Beachcombers
Running Club, Daytona Beach Track Club,
Academics: Students Diploma
of Distinction, Academic Achievement in Geometry Honors,
Superintendent's Diploma of Distinction, First Place Creative
Nonfiction Writing Competition, Seabreeze Special Achiever of the
Week, Creative Writer of the week, AP Chemistry Flask of
Intelligence. Culinary Academy (3.25 yrs; ServSafe
Certification); Drafting Academy (2 yrs.; out-standing Drafting
student; Designed House - including electrical & build 3D model to
Volunteer Experience: Culinary
events and catering (over 100 hours), Running race water stops,
Drafting Academy - Celtic Festival, Seafood Festival, VMA Expo,
Homecoming Carnival, Leo Club (over 200 hours), Save our Seas Surf
Club, Beach Clean up, SMAC, Tutoring (NHS during lunch), Team RWB-citizens/veteran
group (race packet stuffing), First Lego League Robotics - Student
Mentor and Coach, Competition Judge.
Lea ranked second in her class,
having earned a 4.55 GPA. She is majoring in Chemical
Engineering and will be running Cross-Country and Track & Field on
the collegiate level.
• Spruce Creek
is attending Williams College in Williamstown, Mass (with
double-major in Physics & Economics)
Cum Laude – Superintendent’s Diploma of Distinction - Seal of
GPA 4.0, Class
Ranking #9/601 Seniors.
Florida Sunshine State STEM Scholar of
Elected Class Treasurer: Grades 9, 10,11. Senior Representative
SCHS Varsity Cross Country, Team Co-Captain Grades 11&12. 1st
Place All-Florida Academic Team 2015 & 2016.
SCHS JV & Varsity Soccer - Defensive Back. District Champions 2016 &
2017. Volusia County Senior All-Star.
SCHS Varsity Track. 4x800M 2’02”, 1500m 4’29”, mile 4’45”, 2 mile
Ormond Beach Soccer Club: Center Full-Back, 200+ games, League
YouTube ‘Cody Carrier Soccer’
Cody has a1st & 2nd Degree Black Belts,
Tae-Kwon-Do: Won Florida & U.S. National Championship in
Point-Fighting for Kick USA.
Piano, Senior Jazz Band
(Honors). Performances in London, Savannah Jazz Festival, University
of North LakeSide Jazz Festival. U. of North Florida, Summer
Jazz Camp $500 Scholarship, Piano & Keyboard, First Chair &
All-County Flute, Ormond Beach Middle School . Stetson University,
week-log summer residential Florida Flute Workshops.
Boy Scouts of America
Eagle Scout ncluding Order of the Arrow, National Youth Leadership
Training & Duty to God Religious Emblem. VFW Scout of Year for all
Florida. Philmont Scout Ranch, Rayado Outdoor Leadership Training:
21-day, 200-mile high-altitude trek in Carson Nat. Forest, NM. 20
Scouts per year selected. $350 Scholarship.
Community Service & Volunteerism (500+
Hours) Mentor for 6
SCHS Freshman International Baccalaureate Students for year.
He was founder & director of The Florida
to Costa Rica Soccer Donation Project. Organized donations of soccer
equipment from schools, libraries, YMCA’s, etc., and delivered
to players & schools in Monteverde, Costa Rica. He is a Soccer
coach for Ormond Beach Recreation Dept. – U13 boys &
girls. He also was Adopt-a-Beach Coordinator for 1mile of Daytona
Beach 4 times a year and a Jr. Life Guard summer camp counselor.
Eagle Scout Project: Researched, designed,
and had manufactured a wildlife interpretive panel, and then
remodeled Walter Boardman Salt Marsh Observation Deck in Tomoka
State Park. With contributions from the Audubon Society fund-raised
Honors & Awards
Spruce Creek HS – Chemistry Senior of the Year. Social
Studies Senior of the Year. Science Student
of the Month. Daytona Beach News Journal
Medallion of Excellence - 4 Seniors awarded $250.
Scholar of the Month
Research Center of America (ERCA) Scholarship -
$1000 Scholarship. Elks Lodge of Port Orange Student
of the Month for local high schools. Veterans for Foreign Wars
Scout of the Year for all Florida - $500 Scholarship American
Legion of Florida Eagle Scout of the Year 2nd
Place - $1000. VFW
Voice of Democracy Vision of America Essay Competition
-1st Place. President Barack Obama Volunteer
Service Award for Community Service. National Honor
Society – $2300 Scholarship at Graduation. Spanish
Honor Society, 1st Place in County
Language Competition for 2 Years. Spruce Creek HS Foreign
Language Student of the Month May 2016.
American Legion of Florida Eagle Scout of the Year
Scholarship 4th Place - $500. Ben Carson
Scholarship (Presidential Candidate)
- $1000. Mathematics Student of the Month.
University of North Florida Jazz
Camp Scholarship for summer camp.
varsity Cross-Country, Co-Captain Grades 11, 12; 1st place
All-Florida Academic Team, PR 18:02. 4 year varsity Track Team.
1500M PR 4:29,
2 Mile PR 10:42, 1 Mile PR 4:45, 4x800m PR 2:02.
• Spruce Creek
Megan is attending
Embry–Riddle Aeronautical University.
ran Cross-Country & Track & Field for 4 years. She was
co-captain her senior year. Over the years she has
been named/received 'Rookie of the year', Most Improved,
Perseverance, Newcomber of The Year and the Coach's Award.
She is active in her church, Christ The King Community Church,
also active in the fellowship of Athletes Club and is an office
assistance at CDPW Inc. in Edgewater.
Kylie Dahlberg - Matanzas
Kylie will be attending Lenoir-Rhyne University in Hickory, NC
will be running Cross Country & Track at Lenoir-Rhyne.
She has been on the Matanzas Cross Country team for 2 years and was
captain her senior year. Her 5K PR is 20:35. She has
been on the Track & Field team for 4 years and captain her senior
year. She qualified for State as an individual in
the 800 in 2015. District Champs in 2016 and her best 800 time
is 2:22, best mile is 5:44, 600 is 1:44, and 400 is 1:05.
She is in the
Matanzas Leo's Club, National Honor Society and works at
Swillerbee's Donut and Coffee Bar. Tutoring her peers has been
a natural fit since she is both bright and kindhearted. She
also volunteers working with the elderly at Bishop's Glenn where she
makes the biggest contribution to the community.
Kylie also excelled
as a midfielder on the Matanzas Soccer team. As a four year varisity
player, she was key in helping the team win the district
championship her freshman and sophmore years. In her freshman
year, she also contributed to MHS winning the regional championship
and making it to the final four of the state series.
Olivia will be attending Northeastern University in Boston, MA
has been on the Track & Field and Cross Country teams at Spruce
Creek for three years. She earned a 4 year varsity in Track &
Field, was rookie of the year 2014,
middle distance sprinter in 2016, ran a 400 m PR 61.09 and 200m in
27.8. In Cross Country she won the coaches award in 2014 and
ran a 5K PR of 22.51. She was Track & Field team captain,
Varsity Girls soccer team captain and Spruce Creek Student
She was involved with Players
Development Academy (Soccer Club), Port Orange Soccer Club, Port
Orange Recreation Youth soccer coach, YMCA Youth Soccer Coach,
Spruce Creek Student Government & National Honor Society.
Information recorded was provided by each recipient.
Congratulations and best wishes to our 2016 -2017 recipients
Paint The Towne
November 5, 2017
Home of The Tortugas
The Halifax Art
Festival will be
the same weekend
Nov. 4, 5, 2017.
Sunday, November 5!
This is our 11th
year for Paint The Towne at this venue.
We all are thankful
and appreciative to
have our many
sponsors that have
in support of our
race and that have
returned year after year. It is these sponsors that help
to provide scholarships to our kids.
The Daytona Tortugas
have opened up 'The
the Beachcombers to
provide us with a
here to view our sponsors!
We are proud to be
the 4th race in the
Series which is
coordinated by Bob
are 10 races in the series beginning Sept 9 with Halifax Health
Hospice and ending with the last race of the series on April 21,
2018, All Aboard Storage Go Make A Difference 5K.
All participants of
beautiful long sleeve T-s, the first of the season! Awesome
awards, a gorgeous venue, flat, fast certified course,
yummy food, live music and a fun atmosphere will make this an event
you will not want to miss! And, most important, please support our
sponsors that have stepped forward to support this race which
provides Scholarships for college bound cross-country/track & field
• BPF • Brian celebrated his 49th
birthday on July 15 by participating in the Amelia Island Olympic
Tri. Brian placed 3rd. in his age group and 23rd. overall.
Two weeks later on July 29 he participated in 2017 Ironman Santa
Rosa and on August 18, Ironman Kalmar Sweden where he placed 116 out of 330!
Paul Rice • Rice Law
Firm • With the retirement of Jim Rose,
the law firm of Rice & Rose is now Rice Law Firm with Paul
Rice managing partner. Paul grew up in Daytona Beach and is a
long time competitive runner and triathlete. He was was All
American, USA Triathlon (2003, 2004, 2005 and 2006 seasons).
He is a member of the U.S. Masters Swimming was was a life guard
with the Volusia County Beach Patrol. Paul has been a long
time supporter and sponsors of triathlons and road races in our
Tony Lombardo • Lombardo
Spradley Klein •
Tony founded Lombardo,
Spradley & Klein, CPAs and is currently the firm's senior partner.
Tony is a runner but his love has blossomed into mountain climbing.
In 2013 is was part of the Mt Everest team - 14 summits. He is
always seeking another mountain to climb.
Mike Cain • Cain Electric
• As a runner
and triathlete, Mike continues as a supporter and sponsor of
Paint The Towne. Mike grew up in Daytona and is owner of Cain
Electric. He is a competitive athlete with many
accomplishments in his running and triathlete career. Mike
recently visited Puerto Vallarta, Jalisco with Joe Ventura & Mike
Schiering for some fun.
Kit Doughney • Florida
Cancer Specialist •
Dr. Doughney is an
accomplished runner/marathoner who has run the Boston Marathon 18
times. She favors the longer distance. Dr. Doughney has
been a big supporter and sponsor of Paint The Towne, RayZ Awareness
and others. She is a mother of 4 boys and now grandmother of
Sheila Sullivan • The Sullivan Family •
Sheila is an accomplished runner with many
wins under her belt. The Sullivan Family all have been
on the running scene for a number of years. Sheila and her
family have been long time supporters of Paint The Towne, RayZ
Awareness, Savanna & David Mahoney Memorial 5K and many other events
in the area.
our sponsors have ties to our community and have been generous in
their sponsorship. Bonefish Grill, Brown & Brown, The
Tortugas, Halifax Health, Paragon Ocean Walk 10, Southern Paint,
Couchman Printing, Shoe Carnival, Coca Cola, Spikes, Dicks Sporting
Goods, McDonald's & Perrine's Produce have all continued to step
forward in support of Paint The Towne which benefits the youth in
our community. We, the Daytona Beachcombers Running Club,
continue to thank not only our sponsors but our volunteers who
give of their time, energy and expertise. We are so
appreciative of you!
Ormond Beach 34th Annual Senior Games
20, 2017 - October
Track, Road and Cross Country icon Craig Virgin
Craig Virgin, three-time U.S. Olympian and twice World Cross
Country Champion, says, "How fast kids run in elementary school
isn’t very important. What we really need are strong, healthy,
athletic kids who want to run." He promotes running, cross training,
flexibility and strength work as keys to longevity and success in
Craig attests that his being fit and strong as a child laid the
foundation for his later success as a runner. In an interview with
the Center for Children’s Running, Virgin talked about growing up in
rural Illinois and building muscle from the work he did every day on
his family farm, long before running became his sport.
STRONG YOUNG RUNNERS
Douglas Finley, Editor, Journal of Children’s Running
Here are some very simple things parents can do to help young
runners build a little muscle and have fun doing it. None of these
require a set of weights in the basement or take a great deal of
time. The key is to make building muscle a part of their running,
not something extra.
Many young runners are not physically or mentally ready to run
longer than a few minutes. Alternate easy running with doing a short
exercise circuit on the playground that includes climbing,
balancing, "walking" hand-over-hand on the monkey bars from one end
to the other, and whatever else you can find that builds strength
and improves agility. A short rest may be needed before they
start running again. For new runners, three or four short runs with
three or four circuits on the playground will be good exercise and
For this, think about the playground equipment in a local park.
Work with your child to set a route he or she will follow: up the
slide, across the horizontal ladder (monkey bars), across the
bridge, down the slide, up the ladder, down the pole and back to the
start. Time them and record the time so they will have something to
aim for when they do the course again. To add to the challenge,
start the obstacle course a reasonable distance from the playground
so running fast becomes necessary to record a fast time. To make
this even better, invite your child’s friends or classmates to join
you. Obstacle courses are fun, but become great fun when done with
Body Weight Exercises for Young Runners
exercises are those where the child’s body weight creates resistance
that the muscle attempts to control or work against, like push-ups.
For kids, start adding more repetitions as they gain strength,
providing of course they maintain good form. If the child can do
only one push-up, that is their starting point and two becomes the
goal. But rather than try to squeeze out two, have them do one
push-up two or three times with a break between each one. Soon they
will be doing two easily and three will be the new goal.
Pit Stops [as in Auto Racing]
For days when the kids are running laps around the playground, a
short trail or even laps around their neighborhood, suggest they
take a pit stop halfway or at the end of each lap to refuel. In this
case, refueling is a short respite from running; but not sitting
down or resting. Instead, do two or three muscle-building exercises
before running again. It gives the child a short break from running
while adding to the overall effort in terms of strength gained.
Build Core Stability and Balance
Building the core (primarily the muscles of the lower
some great options for
stops. Start with simple things like standing on one foot for a few
seconds and then the other for a few seconds. Make it a challenge to
go a few seconds longer each time. Next, while standing on one foot,
play catch with a playground ball. Later have the child stand with
one foot in front of the other on a 2x4 piece of lumber and play
catch. When that becomes easy, do it standing on just one foot on
the 2x4. You could use a dense foam rubber pad or pillow instead of
a 2x4 or you could purchase one of many "stabilizer" platforms from
any of the big-box sports stores.
#1 - THE PLANK
The plank is simply establishing and holding a position similar
to the starting position of a push- up. Rather than the arms being
fully extended, the body weight is supported on the forearms, with
the head, back and hips in a straight line. Try holding this
position just a little longer each time. The plank strengthens the
entire body, especially the core muscles that are so important in
#2 - HAND CLAPPERS
Pair up with a partner. While facing the partner (not more than
12 or 18 inches apart) assume the push-up position: arms fully
extended; head, back and hips in a straight line. Each child picks
up their right hand and claps hands with their partner. Repeat it
with the left hand, then the right, etc. For starters, do these for
20 seconds, relax, and do it again.
Multiple Joint Exercises
For children, think first about "multiple joint" exercises.
Multiple joint exercises are those that activate more than one
muscle or muscle group. Visualize a child with their knees bent,
back straight, eyes looking forward, with the medicine ball held at
arm’s length down between the knees. Then the child swings the ball,
keeping it at arm’s length, out and upward over their head as they
bring their hips forward to a "standing tall" ending position. The
medicine ball is now above the head at arm’s length. This is a
multiple joint exercise. The child returns the ball to the starting
position and is ready to do it again. Another multiple joint
exercise popular with kids is flipping tires – squatting down,
keeping the back straight, getting leverage, standing up, pushing.
Many high school and adult runners now are cross-training on
high-tech stationary bikes, swimming laps and even running in the
swimming pool to get fit, to get strong. For young children, going
on a couple mile bike ride or swimming at a local pool or playing
soccer is every bit as good as running. With kids, let’s not call
this cross-training, but just something else that is fun to do and
will make them healthy, strong and fit.
Getting Strong Is Individual
Keep in mind that no child should be expected or pushed to do
what others can do. Getting strong must be fluid; individual to each
child. If a child can only go halfway across the monkey bars that is
their threshold, their starting point. For the parent or coach,
recognize each child’s progress no matter how gradual.
#3 - MODIFIED PUSH-UP
When children can do hand clappers for 2-3 minutes, they are
probably ready to graduate to modified push-ups. Modified push-ups
are done with the knees on the ground. The body is in a straight
line from the head down through the shoulders, the lower back, hips
and the knees.
#4 - PUSH-UPS
When a child can do hand clappers for 2-3 minutes and 6-10
modified push-ups, then it is time to start work on the traditional
push-up, but don’t rush to see how many the child can do. Instead,
have them do just one correctly, rest a minute and do another. Ten
push-ups, done one at a time, are going to build more muscle than
three in a row with form breaking down on the last one.
There are exercises where adding resistance, not more
repetitions, is necessary for building strength. For those
exercises, think of a weighted (medicine) ball first. They come in
many different weights, starting at just two pounds or one kilo (2.2
pounds), and are rubber coated with a textured surface which allows
the user to maintain a good grip on the ball even with small hands.
Weighted balls are much safer for children than iron weights and can
be used for almost any exercise kids can or should do. They are
readily available at most sporting goods stores.
Good Form, No "Cheating"
Muscle building is more than just doing exercises. It is doing
them correctly. Teach children to feel the targeted muscle doing the
work. It is better to do five repetitions using correct form versus
eight reps "cheating." But also teach children if you can do 20 of
some exercise, the first 10 may not be of much value. If you can do
20, add some resistance while maintaining good form.
Kids and Gyms
For parents that go to a gym for exercise, it is okay to take the
kids, assuming they want to go, and if the gym allows children. Some
don’t. But stick with body weight or the simple medicine ball
exercises the kids have been doing and stay away from the machines
used by adults. Many machines, even when adjusted (moving the seat
forward or back, etc.) are oversized for children. And be especially
careful of any machines that involve a pressing movement -– bench
press, seated overhead press or incline press. The grip is often
spaced way too wide for children, putting unreasonable strain on the
front of the shoulder (the rotator cuff).
If or when children begin working with dumbbells and barbells, it
is time to find a coach or personal trainer that is experienced in
working with young athletes. Teaching children the proper technique
is critical, but so is making sure the children are using the
Say No to Plyometrics
Plyometrics, also known as jump training, employs explosive
movements that include jumping onto and off from boxes, etc, to
bring about strength gains. Plyometrics are popular with mature
athletes but carry some risk of injury for children, at least if
they try to do what adults do. For children, the ligaments, tendons
growth plates (soft cartilage in the long bones of the legs
where growth occurs) may not be ready to handle the overload that
characterizes plyometric training.
Craig Virgin is an inspirational speaker and spokesperson, and
conducts clinics for coaches and athletes. Check Craig Virgin out on
Diverge - Trail Maps and GPS Tracker
Diverge is an interactive trail map and
activity tracker for outdoor enthusiasts. Explorers like you are
using Diverge to record awesome hikes, mountain bike rides, trail
runs and other adventures to see where they've gone and to collect
stats such as time, distance and elevation gain.
Diverge is available for free on the App Store
Running Begins Not With the Feet But With the Mind
run like a girl, good for you
hurts a lot less when you win!!!
call it obsessive compulsive. We call it Cross Country -
Down? Yeah Right! -
of life is a lot like football. You have to tackle
your problems, block your fears, and score your
points when you get the opportunity.
Football is like life - it
requires perseverance, self-denial, hard work,
sacrifice, dedication and respect for authority.
Some people think football is a
matter of life and death. I assure you, it's
much more serious than that.
Volunteers are the lifeblood of our sport. “Tired blood” leaves us
weak; “blood loss” can kill us.