2008 august newsletter


WELCOME OUR NEW MEMBERS The Olathe Running Club welcomes Joe Gentile and Joanne Parker into our group. Joe has been a regular to both group runs; Wednesday Night & Saturday Mornings. He is a strong runner, and recently completed his first half-marathon at Hospital Hill. (see his review of that run in the July 2008 ORC Newsletter) Joe joined in the middle of June. You may have seen a photo of his noble profile, on the ORC Pancake Feed, in the July 2008 ORC Newsletter! Joanne has been to several of our group runs also and joined our club after one of our Wednesday Night runs in the early part of July. She is a strong runner with a bright smile. Let's all make Joe and Joanne feel welcome and wish them a long and successful club membership! 2008 Officers Pres: Jay Reinhardt VP: Jerry Pfeifer Treas: Mike Gardner Sec: Jan Pfeifer Board Gwen Boone - Yvonne Dorsey - Nikki Kerzman - Marty Pape - Vivian Crosby - Bruce Baldwin Reg Robertson ORC Picnic on September 14th at Dick & Pat Wootton’s house.		JULY MEETING The July meeting speaker was Tom Cross, the former Strength & Conditioning Coach from Mid America Nazarene College (MNU). He showed a DVD about exercises that will build your core muscles. Tom brought Diane Beuthin with him to demonstrate the proper form and technique on several core exercises. She did squats, lunges and even tossed a 6 lb. medicine ball back and forth to Tom WHILE she did sit-ups! DVD or VHS tape are available through Whitney Rodden, the present Strenght & Conditioning Coach at MNU, for $25. Call 913-971-3745 or email her wtrodden@mnu.edu or visit their website www.mnu.edu/athletics/sscond/ AUGUST MEETING SPEAKER Our speaker in August will be Dan Sarver. Dan graduated in 1970 with a Bachelor’s Degree from the University of Missouri, Columbia. For the last thirty-one years Dan has been in the medical industry, mostly in marketing and research. The first seventeen years were in pharmaceutical and medical equipment, researching for, and marketing to, traditional, mainstream medicine. The areas of expertise were open heart surgery, peripheral vascular reconstruction and Kidney Dialysis. The subsequent fourteen years were spent in clinical nutrition with an emphasis in sports performance, anti-aging and preventive health. Dan is currently researching Japanese and Chinese approaches to functional and complimentary medicine. Dan will share with us the physiology associated with Vemma clinical nutrition research and the products developed at various medical centers. Dan and Cathy (his wife) have been on the Vemma product since August of 2005. They only began the business full time and left their other clinical nutrition lines February of 2006. ----- October speaker will be Jesse Walden,D.C. November speaker will be Mike Farmer of SportsMedicine. December speaker will be Greg Dunham of www.JoCoBootCamp.com
JULY 23 WNR with KCTC!!!! The Kansas City Track Club’s Wednesday Night Run is in Olathe! The Patriot’s Run Committee is sponsoring and supplying the main course. Just bring a side dish or dessert to share. To quote Tony Drew, “meet, run, eat at shelter”. Sounds simple & fun. Two Trails Park in Olathe, 615pm, July 23 – bring side dish or dessert. Thanks to Tony Drew, Maggie McCoy and Jan Farwell for inviting the ORC! For more info contact Jan Farwell jfarwell@emporia.edu Next Monthy Meeting & Board Meeting – August 4th at the Pizza Shoppe Wednesday Night Runs – 6:30 start Indian Creek Trail (127th & BlackBob). Dinner following at Pickering’s Pub. Saturday Morning Runs – 7:00 start @ Mill Creek Streamway Trail @ 119th, between Ridgeview & Woodland. With breakfast following at 8:00am-ish @ HY-VEE on 119th & Ridgeview. Send all race results and races that you volunteered for – to me! jkreinhardt@sbcglobal.net Jay Reinhardt ORC Picnic on September 14th at Dick & Pat Wootton’s house. RUNS Coming up July 26 – Start to Finish 5K Run/Walk Troy Fitzgerald 816.204.1780 July 26 – Cancer Action Grand Prix 5K Rebecca Hegarty 913.642.8885 Aug 2 – Llama Run 5K Cross Country Maureen Wilt 816.356.7340 Aug 8 – Psycho Night 10K Trail (bring flashlight or headlamp) Ben Holmes 816.810.0440 badbendrs@yahoo.com www.psychowyco.com Aug 10 – Komen KC Race for the Cure 5K Run/Walk Race for the Cure Hotline: 816.842.4444 Aug 16 – Run With Ian 5K Kristi Wilson 913.563.2492 runwithian@kc.rr.com www.runwithian.org Aug 16 – Overland Park Farmstead Stampede 5K Run/Walk Troy Fitzgerald 816.204.1780 Aug 23 – Tiblow Trot 5mi. Run Bonner Springs Rotary Club Bruce Coleman 913.422.3040 (day) 913.721.3047 (eve) bruce@colemanequip.com Aug 23 – Paulina Cooper Dot to Dot 5K Run/Walk Melissa Church mcpt23@yahoo.com Aug 30 – Santa-Cali-Gon 10K Run 5K Run/Walk Margaret Hicks hickster40@sbcglobal.net 816.795.0724 Aug 31 – Mud & Muck 5K Raul Flores 913-206-4334 www.actioneventsports.com runsfar@kc.rr.com Sep 1 – 49th Annual Heart of America Marathon SASE to: Joe Duncan 2605 Chapel Wood Terrace Columbia, MO 65203 573.445.2684 Sep 1 – Headache & Pain Center Leawood Labor Day 5K Run Linsay Youle 913.339.6700 ext.158 lindsayy@leawood.org www.leawood.org Sep 11 – Patriot’s Run 9 hour, 11 minutes relay or solo or marathon Tony Drew 913.339.6767 www.patriotsrun.us Check out ALL the races at… www.mararunning.org Got Race Results? Send all race results and races that you volunteered for – to me! jkreinhardt@sbcglobal.net Jay Reinhardt JEREMY ROTT COMPETES IN 2008 S.M. TRIATHLON The Shawnee Mission Triathlon was held on Sunday, July 13th. It was perfect weather and I was told that the lake was a warm 80 degrees. The short course was a 500 meter swim, 9 mile bike ride and a 2.4 mile run. My time splits were not that good if you ask me. My total time was 1:23:13. Not sure if I'll run another Tri, mostly did it for a good base for a marathon. I’m not much of a swimmer or cyclist. There were 326 finishers, 121 females and 205 males. They had a pancake breakfast after and a pancake kids fun run which my 3 kids (ages 3, 3 and 6) enjoyed. All in all it was a great first time triathlon experience. - Jeremy Rott Are you overloading your muscles? Now that isn't a question you hear everyday! Overloading? It sounds like something a sumo wrestler or NFL player talks about. Believe it or not, anyone who wants their body to change needs to ask themselves this question. Am I overloading my muscles? Let me explain. The Overload Principle is a very simple concept that will make a difference. The principle suggests that in order for a muscle to respond (increase strength & tone) it must be pushed beyond it's normal limit. For some, a 5 lb. dumbbell is too much, for others 200 lbs. is not enough. We must evaluate how we are doing with the Overload Principle. It is different for everyone and the only one who knows the answer is YOU! For each exercise you perform and every movement you complete ask the question, "Am I overloading?" Make the appropriate adjustments from there. It may be time to purchase a new set of dumbbells or add 5 lbs. to the weight stack. Whatever the case is for you, do it. Your body will be better because of it. In good health, Joel Harmon joel@personalpodtraining.com www.personalpodtraining.com Exercise your Memory The cure for memory loss may be as simple as learning to ride a bike – literally. By age 50, even the healthiest of us begin to experience some decline in memory. But a new review of studies from France, Sweden, and the US suggests that regular aerobic exercise, such as jogging, swimming, or biking, can increase cardio-respiratory fitness by up to 14%, which may help improve brain function. Researchers believe that the increased blood flow stimulates production of neurotransmitters. Staying fit also helps stave off certain diseases that can precipitate mental decline. Our advice: Put a reminder on your door to get moving! HealthyBody -Michael O’Shea ORC Picnic on September 14th at Dick & Pat Wootton’s house. See you at the next Monthly Meeting on August 4th! Board Meeting to immediately follow.		Try these great interval training ideas! Now that the summer is here and we can all get outside, I thought I would give you some great interval training ideas. Remember, interval training is the most efficient form of cardiovascular exercise. Supplement your resistance training program with interval training on your off days. Here they are: 1. The hill workout - find a hill with a slight upgrade. It should not be very steep. Start at the top of the hill and walk down letting the momentum carry you. Be sure to stay under control. At the base of the hill immediately turn around and walk briskly (or jog) back up the hill. Use your arms to drive your body forward pushing through your heels. Repeat this interval 15-20 times. 2. Take it to the track - go to a local high school or jr. high track. Start at one of the curves. Walk the curve at a very easy pace. Once you have made the turn jog the straight away. At the curve slow down to a walk and repeat the jog at the following straight away. Continue this alternating style for 20-30 minutes. Try these two types of interval training, you will be amazed at how well they compliment your resistance training workouts. You will really start seeing (& feeling) the difference! Joel Harmon joel@personalpodtraining.com www.personalpodtraining.com Health / Running Tip 13 Ways to Cool Down Your Summer Workout Look Hot and Stay Cool -- By Leanne Beattie, Health & Fitness Writer You waited all year for summer to arrive, dreaming of all the activities you could do if only the weather was nice. But now that warm weather has arrived, the extreme heat and humidity can make it difficult to spend any time outdoors—let alone exercise. While exercising in the heat is generally safe for most people, taking a few extra precautions will help you stay cool and prevent problems associated with the heat. Danger Signs to Watch For Normally, your body cools off as sweat evaporates from your skin. But when heat and humidity rise, that sweat can't evaporate as quickly. The combination of hot weather, high body temperature and exercise can be dangerous and even deadly. Heat exhaustion can occur when your body gets too hot, resulting in physical symptoms like weakness, muscle cramps, dehydration, dizziness, confusion, rapid heart rate and headache. Staying hydrated and getting out of the heat can help prevent and treat heat exhaustion. If left untreated, heat illness can worsen, causing symptoms like confusion, unconsciousness, vomiting, troubling breathing, and skin that feels hot and dry (a sign that the body isn't sweating). These are signs of heat stroke, which is deadly and requires immediate medical attention. But you don't have to give up exercise just because it's hot outside. These 13 tips will help you beat the heat. 1. Get your doctor’s okay. If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature. 2. Wear "wicking" fabrics. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise. 3. Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays. 4. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour. 5. Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.). 6. Check air quality. Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise. 7. Acclimate to the heat. Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors. 8. Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight. 9. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress. 10. Listen to your body. If you notice any symptoms of heat illness (see "Danger Signs to Watch For" above), stop your workout. It's not a good idea to "push yourself" in extreme heat. If you feel bad, use common sense and discontinue your workout. 11. Know when to stay inside. If temperatures climb above 90 degrees Fahrenheit, take your exercise in an air-conditioned environment, such as the gym or shopping mall. 12. Avoid extreme temperate changes. Don’t go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures. 13. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated. Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself! This article has been reviewed and approvied by Jen Mueller, Certified Personal Trainer and Nicole Nichols, Certified Fitness Instructor. WANT TO BE IN A RUNNING MOVIE IN LINCOLNNEBRASKA? Hello! Starting August 8th, 2008, Nehst Studios will be shooting a feature documentary called "Running America" where two world class runners, Charlie Engle and Marshall Ulrich, will be attempting to break the world record by running across America in 40 days. Meantime, Nehst is looking to gather runners from all across the country to join Charlie and Marshall on their route for at least a mile or so on camera time. As contact person for The North Face Patriots Marathon, I thought it would be best to contact you to ask for help in passing this wonderful opportunity along. Please find attached information about our film for you to review and possibly use as a posting on your website. Though our route seems at a distance from Olathe, KS, please note that on September 3rd Charlie and Marshall will be running just east of Lincoln, NE along route 29 heading to cross the Nebraska/Iowa border. If you have any further questions or would like to set up a link to direct others to your webite on ours (www.runningamerica08.com), please contact us at info@nehst or call us at (210) 941-4677. As always, thank you for your time and consideration, and we hope to see you on route this summer. HOW TO REMOVE A TICK - TRUE/FALSE? There is an email circulating about removing ticks by "applying a glob of liquid soap to a cotton ball. Cover the tick with the soap-soaked cotton ball and let it stay on the repulsive insect for a few seconds (15-20), after which the tick will come out on it's own and be stuck to the cotton ball when you lift it away." SNOPES says this email is FALSE! http://www.snopes.com/oldwives/tick.asp According to the CDC this is the best way to remove a tick... 1. Use fine-tipped tweezers or notched tick extractor, and protect your fingers with a tissue, paper towel, or latex gloves. Persons should avoid removing ticks with bare hands. 2. Grasp the tick as close to the skin surface as possible and pull upward with steady, even pressure. Do not twist or jerk the tick; this may cause the mouthparts to break off and remain in the skin. (If this happens, remove mouthparts with tweezers. Consult your health care provider if illness occurs.) 3. After removing the tick, thoroughly disinfect the bite site and wash your hands with soap and water. 4. Do not squeeze, crush, or puncture the body of the tick because its fluids may contain infectious organisms. Skin accidentally exposed to tick fluids can be disinfected with iodine scrub, rubbing alcohol, or water containing detergents. 5. Save the tick for identification in case you become ill. This may help your doctor to make an accurate diagnosis. Place the tick in a sealable plastic bag and put it in your freezer. Write the date of the bite on a piece of paper with a pencil and place it in the bag.