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The
July/August 2016 Newsletter of the Daytona Beachcombers Running Club |
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Hello Summer!! |
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Welcome to the Daytona Beachcombers Running Club Newsletter, 'The Beach
Buzz'. This is your newsletter, your club, our community. We
welcome any and all contributions on running articles, your running stories,
experiences and training. We will have sections on Nutrition, diet,
recipes, runners profiles, race results and calendar. What would you like to see in your newsletter? Let us know! Newsletter information must be submitted by the 15th of the month preceding the
newsletter publication. |
kate |
Welcome Kate! |
President's Message
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Hello! I'm very excited to
be writing this as the newly
elected president of the
Daytona Beachcombers Running
Club. While I have several
ideas I'd like to initiate
during my time as president,
my first is to create a
Spotify running playlist.
I'm not sure about you, but
a great running playlist
helps to push me a little
faster or a little farther
during my runs, especially
during this summer heat.
That's why I'm asking you to
email me your favorite
song(s), so that we can
create and share a
collaborative playlist of
motivating music! Please
email your song selections,
or any other ideas or
suggestions, to
KateSark88@gmail.com.
And keep a lookout on
Facebook for our
Beachcombers Spotify
playlist! Happy running!
Kate |
fun |
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July 6, 2016 |
Our July
Fun Run will be held on
Beach Street.
Meet and Greet at
Dash-A-Grill, 174 N. Beach
St. Parking lot in back.
Beach St. Run! Food &
Drink at Dash-A-Grill!
Join us for another
gathering! |
ride |
also
coming up |
July 16, 2016
• 12:00 •
Boondocks |
Tour de Ponce |
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One of
the Beachcombers most fun
event! Join us for our
annual Tour de Ponce, a
Beach Cruiser ride! |
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Meet at
Boondocks, 3848 S. Peninsula
Dr. at noon! Grab a
bite to eat and refreshing
drink then off for the
'tour' which will be led by
Karen & Joel. We will
head south towards the Inlet
stopping at
local establishments for
refreshments along the way.
Tide permitting our return
trip will be on the beach
making a stop at the North
Turn for a quick swim then
back to Boondocks!
PTT |
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Palmer College
Paint The Towne 5K
Sunday,
November 6, 2016
Jackie Robinson
Ballpark |
The
Beachcombers signature race will be
held November 6, 2016 at Jackie
Robinson Ballpark! Please mark
your calendar and come out and
support the clubs event!
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Under
the leadership of Bob Hamlin, the
Daytona Running Series will begin
the 2016-2017 season on Sept. 10
with the running of Halifax Health
Hospice 5K. The series consist
of 10 races with the Beachcombers,
Palmer College Paint The Towne, the
third race of the series. Race
to get screened will be the 10th
race on April 22, 2017.
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Congratulations to all who
participated in the 2015-2016
season. Results, standings and
photos can be viewed at |
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The Run Flagler (PAL Running Series)
kicks off it's eigth race series
July 4th with the 4th Annual
Celebration 5k . (The Run Flagler
series is replacing the Palm Coast
Running Series after 5 years). The
race starts at 7 am under the
bridge, and follows A1A. Great
alternative to beach running!
Race Link: Celebration
5k - July 4 - Flagler Beach
Series Link: Run
Flagler PAL Running Series |
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There
are a lot of races to choose from
over the summer. Check out our
calendar for a complete list.
Let us know if you have a run you
would like included. |
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scholar |
and
the winners are...............! |
Congratulations to our 2015-2016
Scholarship recipients. Six
deserving students were selected
that met all the qualifications.
Our scholarship committee, Michele
Wallens, Scott Bay and Glen
Hendrickson had a difficult job in
making the selections out of a
record number of applicants.
We are proud to announce their
choices. |
Cianna Gopie
• Florida
Atlantic |
Jarrod Battles
• Spruce Creek |
Cody Mitchell
• Matanzas |
Payton Tucker
• Matanzas |
Tywon Jones
• Seabreeze |
Garrett Fiske
• Seabreeze |
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hb |
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Mike
Dineen |
2 |
Sharon Lay |
1 |
Ralph Howard |
3 |
Clint Hayworth |
2 |
Mike
Cain |
5 |
Ryan
Sullivan |
3 |
Adam
Lager |
9 |
Leslie Williams |
4 |
Arthur Lirot |
9 |
Jayson Ness |
4 |
Jim
Marshall |
12 |
Susan Urff |
5 |
Howard Vann |
12 |
Stu
Sardeson |
5 |
Nicole Dodd |
13 |
Phyliss Ware |
11 |
Quintina Teipen |
13 |
Sami
Bay |
12 |
Joyce Whitney |
14 |
Sam Brumenschenkel |
12 |
Brian Fredley |
15 |
Melissa Taylor |
17 |
Emily Norman |
15 |
Glen
Hendrickson |
21 |
Tim
Snook |
17 |
Joe
Ventura |
22 |
Kayle Fisher |
20 |
Thomas Burns |
22 |
Rick
Snyder |
20 |
Jack
Dailey |
26 |
Jeff
Heckler |
23 |
Jerry Hiatt |
26 |
Bobby Bay |
26 |
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Hollie Newnam |
26 |
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Justin Sark |
27 |
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Who will be moving up into a new age
group this coming racing season?
Sharon Lay
and Sami Bay
move into the
55-59
age group and guess who turns the big
Four Oh?
Yep! Joe
Ventura will be a
MASTERS
on August 22! Wishing all of you very
happy birthday and a great season of running
in your new age group!
mocktails |
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Mocktails,
not
Cocktails
hydrating the healthy way |
As summer
heats up in Florida, hydration needs become
especially important for recreational and
competitive athletes alike. Active
individuals are at an increased risk for
dehydration in the sizzling Florida summer,
as many people begin their physical activity
already dehydrated. While recreational
athletes can follow a less stringent
hydration plan, competitive and highly
active individuals would be wise to develop
and follow a plan that varies seasonally.
What’s
so bad about dehydration? Our body
maintains a tight range of water, and large
deviations from this range compromise our
health, as water is essential for basic body
processes. Proper hydration is essential for
heart health. Dehydration thickens the
blood, causing the heart to work harder to
pump it, increasing blood pressure.
Additionally, people with better hydration
have reduced risk of chronic disease. Heat
illness is a risk when exercising,
especially during the warmer months, and
dehydration places one at higher risk. Dry
mouth, fatigue, headache, and thirst are all
signs of dehydration.
What’s in our sweat?
Aside from
water, our sweat primarily consists of
sodium and chloride. But, our sweat also
contains small concentrations of other
electrolytes like potassium, magnesium,
calcium, and Mocktails, other components
such as amino acids (the building blocks of
protein),and waste products like urea and
lactic acid. However, the primary component
of concern is sodium chloride, commonly
known as table salt. Some individuals are
capable of losing 20% of their body’s total
store in a 2 hour training session just in
sweat alone! This is important to note
because excessive sodium loss causes
hyponatremia (low sodium levels). Symptoms
include headache, fatigue, muscle cramps,
and dizziness; similar symptoms of
dehydration. One could be unknowingly
hyponatremic with the assumption that
dehydration is the culprit, attempting to
resolve the issue by drinking plain water,
thus perpetuating the problem. Severe
hyponatremia can be fatal. This is why
dietitians typically recommend salty snacks
like pretzels after endurance races such as
half and full marathons or during heavy
exertion in extreme heat to restore the salt
lost through sweat.
A common
misconception is that potassium loss through
sweat causes muscle cramps. Although
potassium is lost in sweat, it is a
relatively small amount. Even heavy sweaters
lose very little of their total body’s
potassium content. Muscle cramps are linked
more with sodium loss and over-use. So,
electrolyte replacement should primarily
refer to sodium replacement.
What is
sweat rate? Sweat rate is the amount
of water we lose, in liters per hour. Some
athletes might only lose 1-2 L/hour during
activity, while someone else is capable of
losing 3 L/hour during the same activity.
For reference, 1 liter is equal to 4.2 cups.
A host of factors influence our sweat rate.
From environmental temperature and humidity,
to duration and intensity of physical
activity, and even genetics, can all play a
role in how much fluid an individual loses.
Since sweat rate is vastly different person
to person and not dependent on an
individual’s size, this is why fluid
recommendations are individualized for
highly active people!
How much
should I drink? Developing a
personal hydration plan is quite easy using
a combination of urine color and weight loss
as an assessment. The hydration goal is to
avoid losing greater than 2% of your body
weight during exercise. This is where
weighing before and after exercise is one of
the best ways to help you assess your fluid
needs. Two cups or 16 oz. of water is
equal to 1 pound. So, for every pound lost
during exercise, consume 2 cups water. For
this, an accurate weight is important, so
base your fluid needs off your usual body
weight, not the weight on a day where you
are over hydrating for an endurance
activity. This method can also help you
assess your sweat rate so you can hydrate
more efficiently during your workouts.
Adequate
hydration can also be assessed by your urine
color. Pale yellow to clear indicate
adequate hydration- just remember to assess
your urine stream, not the diluted color in
the toilet bowl!
What about sports drinks?
Knowing
whether it is beneficial to hydrate with
water verses sports drink becomes trickier.
There is no specific recommendation
regarding electrolyte intake before physical
activity, and is likely unnecessary for
recreational athletes, unless very prone to
dehydration. In general, when exercising for
30-45 minutes, sports drinks are
unnecessary, and can add unwarranted
calories and sugars for most individuals,
especially in those who struggle with weight
management. Recreational exercisers likely
consume enough sodium in the diet to
maintain adequate levels. Highly active
athletes, especially those who are
considered salty sweaters (you know who you
are- your skin and clothes are caked in
white residue after exercise) and
recreational athletes exercising for greater
than an hour may benefit from sports drinks,
and their daily sodium needs are greater
than the standard recommendation.
Summer is also
the season for backyard barbecues and pool
parties, where ice cold IPAs and frosty
Moscow Mules make appearances, enticing us
to relax those sore muscles from a hard
workout. While the recommended limit of
alcoholic beverages is two per day for men
and one per day for women, reaching for
booze while dehydrated, especially
post-exercise can inhibit adequate muscle
recovery. Because beer offers carbohydrates,
electrolytes, and a few plant-based
nutrients, it’s often misconstrued as an
adequate recovery drink. Even with these few
benefits, it is not a viable recovery drink
due to the presence of alcohol, which is
effectively dehydrating and prevents muscle
glycogen replenishment. Instead, go for a
beautifully hued mocktails to maximize
nutrition and recovery without sacrificing
flavor. |
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Tart Cherry Limeade
10 oz. Tart
Cherry juice (100% juice without added
sugars)
2 oz. fresh
lime juice
4 oz.
sparkling water or natural lime sparkling
water
1 sprig mint
for garnish (optional)
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Pour
ingredients in a tall glass filled with ice.
Garnish with mint. Calories: 136,
Carbohydrates: 43 g, Fat: 0 g, Protein: 0 g,
Sodium: 57 mg Emerging research connects
tart cherries to enhanced exercise recovery,
particularly for limiting exercise induced
inflammation. Numerous studies show tart
cherry juice was associated with quicker
recovery post-exercise with decreased muscle
pain- even less muscle damage when compared
to controls. Tart cherries are also shown to
improve sleep duration possibly related to
them being rich in melatonin, which has
sleep-promoting properties, or related to
the anti inflammatory properties that
influence some inflammatory processes
involved with sleep regulation. |
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Wonderful Watermelon Cooler
2 cups chopped
watermelon
3 oz. fresh
lemon juice
7 mint leaves, torn 1 sprig mint for garnish
(optional)
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In a blender,
blend watermelon and juice until smooth.
Pour over a
tall glass filled with ice. Stir in
fresh torn mint leaves and garnish with
mint. Calories: 101, Carbohydrates: 26 g,
Fat: 0 g, Protein: 2 g, Sodium: 3 mg.
Watermelon’s high water content makes it a
hydrating recovery fruit vegetable! Just two
cups chopped watermelon supplies 247%
of the recommended daily intake of vitamin A
for women and 58% for men, a micronutrient
important for bone health and immune system
function. |
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How much should I drink?
Developing a personal hydration plan is
quite easy using a combination of urine
color and weight loss as an assessment. The
hydration goal is to avoid losing greater
than 2% of your body weight during exercise.
This is where weighing before and after
exercise is one of the best ways to help you
assess your fluid needs. Two cups or
16 oz. of water is equal to 1 pound. So, for
every pound lost during exercise, consume 2
cups water. For this, an accurate weight is
important, so base your fluid needs off your
usual body weight, not the weight on a day
where you are over hydrating for an
endurance activity. This method can also
help you assess your sweat rate so you can
hydrate more efficiently during your
workouts. Some individuals are capable of
losing 20% of their body’s total store in a
2 hour training session just in sweat alone!
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Better with Beets
2 beets
1 knob ginger
1 orange
8 oz. sparkling water or natural orange
sparkling water (optional)
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Using a high-powered juicer, juice all
ingredients according to juicer
instructions. Pour over a tall glass
filled with ice. Top with sparkling water if
desired and stir. Bonus: You can also
juice the beet greens for added nutrition.
Calories: 142, Carbohydrates: 35 g, Fat: 0
g, Protein: 3 g, Sodium: 129 mg Within the
last ten years, beetroot juice has
been studied for its potential as an
ergogenic aid (a substance that enhances an
individual’s production or recovery). Beets
are one of the richest sources of nitrates,
and some scientific literature
suggests that high doses of nitrate can
reduce the oxygen cost during
exercise, which translates to better muscle
efficiency and an increase in exercise
tolerance. Nutritionally, beets are high in
anthocyanins which are responsible for
the deep purple color in beets (and all
red-orange and blue-violet fruits and
vegetables) and act as powerful
antioxidants
to help protect our bodies against cancer,
cardiovascular disease, and cognitive
decline. One beet supplies 4% of your daily
need for iron, a nutrient of concern
particularly in female endurance and
vegetarian athletes. |
profile |
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Kate grew up in
Daytona Beach. She attended St. James
Episcopal School, Seabreeze High School and
University of Florida! Yea!
She's a GATOR!
In school, Kate
was a cheerleader, and swam but not on
a team. She be-gan running in High
School but not competitively. She
continued her running throughout college as
a personal activity and form of exercise.
She has been running about 12 years now.
She enjoys competing in local races but
mostly runs to stay in shape and de-stress.
After
college Kate received a job offer at
Benedict Advertising which brought her back
home. Thankfully, her now husband was
easily convinced to relocate from
Gainesville to Daytona. Kate is now a
marketing specialist for Volusia County and
she and Justin just celebrated their
first wedding anniversary in April. |
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Kate's most
memorable race was The Daytona Beach 1/2
Marathon in 2014. It was her first 1/2
and she will forever remember how strong she
felt after running the race. She's run
three 1/2's in the past two years but really
enjoys the 10K's and 15K's. Her
training varies on several factors; the time
of year (it's so much harder to run outdoors
in the heat of summer!), what other
activities she's involved with and whether
she's training for a race. She does
try to get in 3 runs a week, even if for
only 3 or 4 miles. She secretly
would love to train for and run a marathon -
ust to prove to herself she can do it! |
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Kate recently
began taking yoga classes. While it's
very challenging she says she is
extremely inflexible, but is beginning
to see a difference and feeling stronger.
She's learning that yoga is a great
compliment to running! She also enjoys
cycling but doesn't get out on the road as
much as she would like. |
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Kate would like
to get more families involved with the
Beachcombers and people of all activity
levels. While Kate and Justin do not
have children (yet), they do know couples
with children. She believes the
Beachcombers are a great organization to get
people out and moving, whether running or
walking, and making new connections and
socializing! While exercise may not always
be easy, it's supposed to be enjoyable, and
the Beachcombers can do that for people. |
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It's a
family affair! Kate's family is very
involved with the Beachcombers. Mom,
Karen Ellis is Treasurer of the club and Dad
Joel an active member! We are very proud to
have Kate as our President and look forward
to the excitement she will be bringing to
the club! |
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It was
a fun evening as about 50 Beachcombers and friends
gathered at the Jack for an evening of food, drink,
camaraderie and oh yes, baseball! |
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Congratulations Taylor Hibel on receiving
the Girl Scout Gold Award! |
The
Girl Scout Gold Award is the highest award a Girl
Scout can earn.
We are all so proud of you! |
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Beachcombers
Traveling around •
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Traveling overseas • Kath
& Jim Marshall recently returned from
Ireland, Donna & Jerry Hiatt had a
wonderful trip to Italy, Traveling in
the US: Tom Valley enjoyed a trip to
Maine and Fred & Lynn Barney spent
time in Minnesota. Now that summer is here and
school is out many will be vacationing. Save
travels to everyone! |
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Congratulations to the 2016 News Journal All-area
girls track & field Team. Beachcombers Lea
Gray (Seabreeze) cracked the top-10 in Class
3A in the 1,600. Lea's best time (5:17.91)
clocked in nearly 15 seconds faster than any other
athlete in the Volusia/Flagler area.
Elizabeth Murray (Seabreeze) clocked the
2nd. fastest time to team mate Lea with a time of
5:32.52. Congratulations to SHS
coach Debra Diaz. |
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Josie Gray, 2015 Beachcomber Scholarship recipient,
is a freshman at Embry Riddle. She shared a
few highlights of her collegiate running from indoor
and outdoor track season. In her first
indoor race she finally broke 19's in the 5K
finishing with a 18:56 and a 3K PR (indoor) 11:00.
Josie finished the outdoor season with a new PR of
18:30. She is now conditioning for cross
country for this coming fall semester. Josie
has really enjoyed her college experience
and competing at the college level. It is so
nice to hear from our scholarship recipients! |
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