Lompoc Valley Distance Club P.O. Box 694, Lompoc CA 93438

President—Julie Campos 1-805-216-1918 Treasurer—Kent Yankee 1-805-717-8738

Vice-President—Wayne Davis 1-805-735-7177 Webmaster/Newsletter— Larry Huyck 1-805-291-7701

Secretary Irish Clark—Savage 1-805-733-4882 Membership—Larry Huyck 1-805-291-7701

NOTES FROM THE LVDC PRESIDENT

DECEMBER

BIRTHDAYS

Noval Casteel

Mary Bridges

Gail Clark-Savage

Ed Grand

Fran Zimmerman

Kathi Fromming

Bree Valla

JANUARY

BIRTHDAYS

Paul Lee

Mary Thomas

Norman Perry

Gregory Wuitschick II

Gudrun Fink

members.impulse.net/~lvdc

lompocvalleydistanceclub@gmail.com

DECEMBER 2019— LVDC NEWSLETTER

2020 LVDC EVENTS LIST 2

INTRODUCING 2020 PRESIDENT 3

CHASE SANTA TOYS 4 TOTS 4

RESOLUTION RUN 5

REALLY SHORT WORKOUTS 6

RESULTS 7

CHALLENGE RESULTS 8

Inside this issue:

Hi All

Election of club officers

for 2020 was held at the

last club meeting hosted

by Fran Zimmerman and

Larry Huyck. Larry Li has

accepted the position of

President. All other offi-

cers have agreed to main-

tain their positions.

It was a learning experi-

ence being president of the

LVDC. I hope Larry finds the

position to be as fun.

Now that the 2019 running

event season is almost over,

and if you stay healthy in

2020, keep moving.

Happy Holidays!

Signing off from

East Wenatchee,

Julie Campos

2 Lompoc Valley Distance Club 12/12/2019

PLAN AHEAD FOR

THESE LOCAL LVDC

EVENTS FOR 2020

Quarterly Meetings:

February 23, 2020

April 26, 2020

September 13, 2020

November 8, 2020

LVDC RUNNING EVENTS

Dr. Trettin Memorial 5K

Fun Run

March 21, 2020

Scott Williams Memorial

April 4, 2020

Mission Memorial 5K/10K

May 2, 2020

Parade Route Run

June 23, 2020

Lizard Breath -

Fence Line Run

October 18, 2020

Chase Santa—Toys 4 Tots

December 5, 2020

***********

Possible “Park to Park”

Run— Beattie Park to

Miguelito Park

The LVDC

Facebook link is

HERE:

VIEW THE

LVDC

UPCOMING

RACES,

RESULTS

&

GALLERY

HERE

SPONSORS:

Do you know of a business or indi-

vidual who might be interested in

being a sponsor for any of our

events?

Our events benefit worthwhile

causes:

Scholarships

La Purisima Mission,

Cystic Fibrosis (cf)

Toys 4 Tots

They will get recognized with a

link on the Sponsors page of each

issue and on our website.

CONTACT LARRY HUYCK AT:

lompocvalleydistanceclub@gmail.com

AND HE WILL SEND A DONATION

LETTER.

Olga Lucaric, a long time member

of the Lompoc Valley Distance

Club, recently had surgery for a

spiral fracture of her right femur,

and is now recovering at the

Lompoc Skilled Nursing & Rehab

Center, 1428 W. North Ave. Olga

would appreciate any calls, 805-735

-4010, or visits. She is in room D-

15A.

Get Well Soon Olga.

3 Lompoc Valley Distance Club 12/12/2019

Greetings to LVDC members and other running aficionados.

As your newly elected President, I am interested in promot-

ing closer ties with other Central Coast running clubs. Some

of us already participate in nearby running events. I would

like to see runners from other communities enjoy our local

run/walk events. We've had to cancel the Valley of the Flow-

ers Half Marathon and this year's Mission Trails Race due to

low registration below our break even expenses. The key to

bringing those events back is to build our membership and

have more participants in our events. After covering event

expenses our entry fees and race sponsor donations are re-

turned to the community as scholarships for Lompoc and

Cabrillo High School seniors.

As a family physician I will also provide some tips to help us stay healthy and recover

faster from injuries. This month a study provides encouragement for the benefit of jog-

ging: Amount of Running and Association With Risk of All-Cause, Cardiovascular, and

Cancer Mortality Br J Sports Med 2019 Nov 04.A review and meta-analysis of 14 pro-

spective cohort studies found that running participation was associated with 27%, 30%,

and 23% reduction in all-cause, cardiovascular, and cancer mortality, respectively. Sig-

nificant reductions in mortality risk can be expected for a dose of running even just once

a week or 50 minutes a week. There is no evidence that mortality benefits increased with

higher amounts of running. Take home message: Running is good. Exercise is good. Par-

ticipating in some form of exercise that increases the heart rate provides benefit.

Although our LVDC events are fun, we should encourage our family and friends to do

some type of cardio exercise because even a small amount has great health benefits.

Larry Li

INTRODUCING DR. LAWRENCE (LARRY ) LI—LVDC PRESIDENT, 2020

Lompoc Valley Distance Club November 17, 2019 Club Meeting Minutes

Board Members Present:

Wayne Davis, Vice President ,Kent Yankee, Treasurer, Irish Clark-Savage, Secretary, Larry Huyck, Membership and Webmas-

ter/Newsletter

Members Present: 6

Old Business: Recap of Lizard Breath/Fence Line Run, La Purisima Mission, Lompoc, October 20, 2019

Race Director: Irish Clark-Savage

We had 13 participants. All made it back to the finish line. Some had difficulty locating the ribbons used to mark the trail.

Many expressed their surprise as to the level of difficulty due to running in sand. The following recommendations were made:

More ribbons needed at forks in the trail, Use red or more contrasting ribbon color, Change the 5K trail to a “run/walk”, Start the

run at 9 am to take advantage of cool morning temps, and get more help in marking the trail

New Business: Chase Santa Toys 4 Tots 5K Run/Walk, River Park, Lompoc, December 7, 2019

Race Director: Fran Zimmerman

This is the 5th year for this race. Fran contacted the local track coach, and found out that they and parent groups filled in the

gopher holes prior to their last event. Wayne Davis will bring the timer and the start/finish line ribbons. Irish Clark-Savage will

4 Lompoc Valley Distance Club 12/12/2019

SATURDAY, 12/7/19. 9 AM. CHASE SANTA - TOYS FOR TOTS 5K RUN/WALK.

RIVER PARK, LOMPOC, CA.

Chase Santa for 3.1 miles around the one mile fitness trail at

River Park. Entry fee is $5 plus an unwrapped $10 toy for the

Toys for Tots program in the Lompoc Valley. This event is held

each year in coordination with the Marine Corps League. Regis-

tration is the day of the event, starting at 8 AM; the Chase starts

at 9 AM. Participants under 18 must have an adult sign a waiver.

Pets on a leash are welcome to accompany their humans.

Awards will be presented to the top three finishers in each age

category for the run, there are 10 age divisions from 12 & under

to 80 +. The top three Walkers will receive an award. Overall

awards are presented to the first place female and male runners

and walkers. The first five runners who beat Santa win a prize.

Door prize drawings will follow the awards ceremony. For

more info: (805) 733-2255 or frannyzim48@gmail.com

SATURDAY, 12/14/19. 8:30 AM. SANTA CLAUS RUN. LA CUMBRE PLAZA, SANTA BARBARA.

THE EVENT: Santa Claus is coming to town – at La Cumbre Plaza. On Saturday, December 14,

2019 come join the fun & festivities at the Santa Claus Run Santa Barbara. There will be plenty of

holiday cheer for both the 5K and 1-Mile Fun Run. T-shirts, Santa hats & gloves. Medals for all

finishers and age group awards.

FEES: Through Dec. 1: 5K - $30, 5K Youth (15 & under) - $20, 1-Mile Fun Run - $20. After

Dec. 1: 5K - $40, 5K Youth and 1-Mile Fun Run - $20. Add $10 race day registration for all races.

WEBSITE/REGISTRATION: SANTA for more info and registration link.

CONTACT: SEE THE ABOVE LINK.

SUNDAY, 1/5/20. 9:00 AM. 2020 RUNNING CHICKEN 10K & 2.5 Mi FUN RUN/WALK.

SANTA MARGARITA LAKE.

THE EVENT: 10 K out-and-back course on paved (20%)and dirt roads (80%) along the shoreline

of Santa Margarita Lake. Also a 2.5 mile fun run/walk along portions of the course.

THE FEES: both events are $35. After November 30th—$45. Note: There is a $10 vehicle entry

fee to Santa Margarita Lake.

WEBSITE/ REGISTRATION: ACTIVE.COM OR click the link below for more info.

CHICKEN RUN . Race day registration is available .

5 Lompoc Valley Distance Club 12/12/2019

SATURDAY, 1/11/20. 8:00 AM CASTLE TO COAST FUN RUN—8.2 MILES. HEARST

STATE BEACH. SAN SIMEON.

THE EVENT: 8.2 miles of ocean view running from Hearst San Simeon State Park along Hwy 1

into Cambria. Limited to 300 runners.

THE FEES: $37

WEBSITE / REGISTRATON : www.castletocoast.com/

AND register at ACTIVE

CONTACT: See website above.

AWESOME GIVEAWAYS

Transportation provided back to the

start.

SATURDAY, 3/28/20. 8:00 AM. CHAPEL TO CHURCH HALF MARATHON. SAN RAMON

CHAPEL, SISQUOC.

THE EVENT: Starting at the historic San Ramon Chapel in Sisquoc, the 13.1 mile course winds

along scenic country roads in the Santa Maria Valley. Participants will follow a marked route along Palmer Road, Dominion Road, and Clark Avenue to the finish line at St. Louis de Montfort Church. Support vehicles will be available to transport participants needing assistance.

FEE; $65 Pre-registration and $75 Day of Registration

WEBSITE / REGISTRATON: More information and a link to register

is at the following website: https://chapeltochurch.com/.

CONTACT: (805) 937-4555

Registration includes t-shirt, com-

memorative token, and lunch

Placement medals will be awarded

to the top 2 runners in each age and

gender category.

6 Lompoc Valley Distance Club 12/12/2019

REALLY REALLY SHORT WORKOUTS

Submitted by Larry Li

For those of us that are healthy enough to exercise briefly feeling short of breath I would recommend

looking at The NY Times web site, Really Really Short Workouts (https://www.nytimes.com/guides/

well/really-really-short-workouts/), and try the High Intensity Interval Training (HIIT) workouts. For

older or very inactive individuals who are just starting to get into better conditioning.

1. Warm up for 2 minutes

2. Pedal, run or swim all-out for 20 seconds.

3. Pedal, run or swim slow and easy for 2 minutes.

4. Pedal, run or swim all-out for 20 seconds.

5. Pedal, run or swim slow and easy for 2 minutes.

6. Pedal, run or swim all-out for 20 seconds.

7. Cool down for 3 minutes.

Do this three times a week, for a total of 30 minutes of weekly exercise. In one study after doing this

for 6 weeks participants improved their endurance by 12%.

A more rigorous version is to 30 seconds slow, 20 seconds medium intensity, and 10 seconds high in-

tensity and repeat this 10 times (10 minutes), which will provide even more benefit.

HIIT stimulates the mitochondria in our cells, which provide energy. With aging and decreased activity

both the number, size, and activity level of mitochondria decreases. HIIT stimulates activity and in-

creases the number of mitochondria in our body. Sorry, there is no supplement that will do that.

I do a more intensive version, warmup for 2 track laps (half mile), then run 2 laps between 7-8 minute/

mile pace (3 1/2-4 minutes running), then jog slowly or walk for 1-2 minutes, repeat this 3 more times

and do a cool down jog. It’s a short workout but I notice the next time I run 1-2 days later I run faster

even doing a leisure pace longer run. It’s good to know we can achieve conditioning without having to

do only long, time-consuming runs.

Cystic Fibrosis Fund Raisers

Mallory Holloway, granddaughter of Lee and Wayne

Davis, finished 20th and medaled at Nike Cross Re-

gional's in North Carolina today! She can be as suc-

cessful as she is thanks to the generous support of our

donors who have invested in critical research. Yester-

day, we raised over $24,000 for Cystic Fibrosis re-

search and there are so many to thank... those who

spent time spinning, those who donated, the vendors

who provided raffle prizes, the musicians who played,

the friends who donated bike parts, those who brought

food, and so many more. We are amazed and grateful

for all who contributed. 100% of this money will be

matched and used for a UPenn Orphan Disease Cen-

The Lompoc Valley Distance Club’s Pa-

rade Route Run in June also supports the

Cystic Fibrosis Foundation in honor of

Mallory Holloway (pictured above in the

grey top)

7 Lompoc Valley Distance Club 12/12/2019

RACE RESULTS

Please send your race results to Larry at: lompocvalleydistanceclub@gmail.com

SUNDAY 11/ 24/19. LOMPOC TURKEY TROT 5K. RIVER

PARK, LOMPOC Kent Yankee—19:17. 1st overall, 1 age group Michael Clayton—44:10. 1st age group Fran Zimmerman—41:03. 1st Age Group Larry Huyck—43:27. 1st Age Group Lisa Norcutt—47:26. 1st Age Group

THURSDAY 11/28/19. TURKEY ON THE RUN 5K WENATCHEE, WA Juan Campos. 25:06.7. 7th age, 80/730 overall Julie Campos. 34:02.5. 2nd age, 305/730 overall

assist with registration and at the finish line. This year she is showing up in an elf costume. Kent Yankee is again running as

Santa. Larry and Fran will pick up tables. People who want to help need to arrive at the park by 6:30 am.. Larry and Fran

have arranged for lots of nice prizes. The Marines will again be there to keep us in that “gung-ho” spirit. Starbucks coffee will

be available to keep the participants warm. The entry fee is $5.00 and an unwrapped toy valued at $10.00.

New Board of Directors

Wayne Davis, Vice-President, commends Julie Campos’ service as 2019 President. She is now living in Washington State

and declined to run for President for the 2020 Board. Election of new Board of Directors is on the table; the names on the slate

are: Larry Li, President, Wayne Davis, Vice-President, Kent Yankee, Treasurer, Irish Clark-Savage, Secretary, Larry

Huyck, Membership and Webmaster/Newsletter Larry Huyck moved the acceptance of the new board and Dan Hopson sec-

onded. All present said “Yes”

Larry Li, President, mentions that he will be networking with other running clubs in the area in the upcoming year and hope to

meet everyone’s expectations.

2020 Club Meeting dates and locations Larry Huyck reminds us that we are required to have four meetings per year in order to maintain our current standing with the

RRCA. The following dates and locations were set for those 2020 Club meetings:

February 23, noon at Dan and Lolita Hopson’s, 3034 Buckthorn Lane, Lompoc

April 26, noon at Irish and Gail Clark-Savage’s, 1522 Calle Cinco, Lompoc

September 13, noon at Wayne and Lee Davis’, 500 South N, Lompoc

November 8, noon at Fran Zimmerman and Larry Huyck’s, 4453 Libra Dr, Lompoc

The follow race dates were set for 2020:

March 21 – Dr. Trenton Memorial

April 4 – Scott Williams Memorial

May 2 – Mission Memorial 5K/10K

June 27 – Parade Route 3K

October 18 - Lizard Breathe Fence 7.25 mi / 5K Walk

December 5 – Chase Santa 5K Run/Walk

Dan Hopson and Larry Huyck agreed to sit on a committee and report at the Feb 23, 2020 meeting regarding the feasiblility

of having a Park to Park Run in September 2020.

A decision was made to continue with the “Get Up and Go Challenge.” However, the results from “Virtual” races will not

be included. Also the Challenge results would be accessible via a link on the Club’s webpage.

Submitted,

Irish Clark-Savage.

8 Lompoc Valley Distance Club 12/12/2019

GET UP AND GO CHALLENGE—2019

lompocvalleydistanceclub@gmail.com

Name Volunteer PLACE 5K & < 4 MI—10K 7—12 MI HALF MARA-

THON

ULTRA TO-

TAL

POIN

-1 -1 -1 -2 -3 -5 -10 -15

Bridges, Mary 1 1 2 4

Campos, Juan 4 10 2 3 19

Campos, Julie 8 11 2 3 24

Davis, Lee 2 1 1 4

Davis, Wayne 5 1 1 7

Fink Gudrun 1 1

George, Joel 1 2 3

Harnden, Mike 20 5 10 5 40

Harnden, Monica 2 4 6

Huyck, Larry 2 5 6 4 17

Irish Clark-Savage 1 1

Karl Seelandt 2 1 2 5

Landis, Patty 1 1 2

Leck, Sarah 1 1 5 7

Lee, Paul 2 3 4 9

Li, Larry 1 2 4 7

Marrs, Shannon 1 4 5

McSorley, Patricia 1 1 4 6

Michael Clayton 1 1 2 4

Nemeth, Maddie 2 2

Nemeth, Sarah 2 4 1 2 3 15 45 72

Norcutt, Lisa 4 5 9

Reid, Aubrey 1 3 2 10 10 26

Reid, Ruby 1 1 2

Reinschler, David 4 4 8

Scally, Brian 1 1 2 4

Schneekloth, Pauline 1 1 2

Seelandt, Mary Lou 1 5 4 6 3 10 29

Smith, Terry 1 2 3

Taber, Brian 5 2 4 11

Taber, Danielle 1 1

Taber, Matthew 1 1

Valla, Bree 2 1 4 7

Wuitschick, Gregory II 1 1 1 3

Yankee, Kent 3 3 2 4 12

Zimmerman, Fran 1 8 6 6 5 26

9 Lompoc Valley Distance Club 12/12/2019

IMPULSE.NET

PLEASE

SUPPORT

OUR

SPONSORS

THE GARDEN

SHOPPE

10

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 April Scott Williams Memorial Wayne Davis May Mission Memorial Run Larry Huyck June Parade Route Run Wayne and Lee Davis October Lizard Breath Fence Line Irish Clark-Savage December Chase Santa -Toys 4 Tots Run Fran Zimmerman

HAPPY

HOLIDAYS

AND

HAPPY

NEW YEAR

LOMPOC VALLEY DISTANCE CLUB

P O BOX 694

LOMPOC, CA 93438