Summer, 2005 - Lopers home page

LOPERGRAM
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Volume 29, No 1
0% 2 3
Member of the RRCA - Road Runners Club of America
Summer Issue 2005
Lopers Rock!
LOMA LINDA LOPERS
RUNNING &
FITNESS CLUB
A Charitable Corporation
Founded in 1977 by Don Hall
_____________________________
Board of Directors
President.................Jim Walling 951-769-8300
Executive V.P. & Chairman
.............................. Dick Dawson 909-793-9659
Volunteers....... Kennie Boekeler 909-622-6641
Course Svcs............... Bill Carter 951-788-8425
Advertising...........Chuck Harget 951-780-7705
Treasurer............ Christel Dreier 909-875-5773
Secretary.......Rosemary Selberg 909-425-1278
Board Members
...........................Ernie Ascebedo 909-424-0366
...........................Dave Hessinger 909-783-1863
................................Ruth Homan 951-780-2099
.............................. Jim McIntosh 909-796-1028
........................... Nancy Mitchell 909-796-0772
........................... Belinda Walker 951-697-0036
Lopergram Staff
Editor...............Nancy Mitchell 909-796-0772
[email protected]
Asst. Editor..........Karla Adams 951-323-0501
[email protected]
Staff Photographers..............Tom Ballesteros
909-862-5494
.................Dexter Emoto
909-796-6774
Cartoonist.................................John Sheppard
www.shepartstudios.com
LOMA LINDA LOPERS
P.O. BOX 495
LOMA LINDA, CA 92354
(909) 558-8136
Website:
www.lopersclub.org
user name: just
password: goforit
E-mail:
[email protected]
E-mail for Lopergram:
[email protected]
The articles and pictures printed in the Lopergram
do not necessarily represent the opinions of the editor, Lopergram staff or the Loper Organization. We,
as a Running and Fitness Club, do NOT endorse
any particular individuals or products. Any persons,
products or websites mentioned in this newletter are
as an “informational” resource only and not an endorsement as such.
Marking the
Miles
A great big WELCOME to the “Class
of 2005-2006 L.A. Marathoners”; returning Loper Veterans and those of you
just wanting to raise your level of health
and fitness through walking or running!
Congratulations on making the choice
to better your health and fitness with the
Lopers. As you make new friends and
enjoy our social times, the days will fly
past and you will be amazed how fast
your body responds to longer and longer
distances.
With Clinic Directors Alan and Judy Remele, their crew of volunteers, especially our Pace Group Leaders under Ernie
Asebedo, our warm-up gal, Romy Niblack and stretching gal, Debbie Tivey,
we are off to a terrific start to your training program. But ofcourse YOU are the
most important part of the team. Without
you, we would not have the Clinic. And,
without you, we would not have the fun
of seeing you progress toward your goal
each Sunday. This is the volunteers “reward” for all their efforts. (By the way,
you are all progressing very nicely!)
President’s
Message
by Jim Walling
This will not interrupt our L.A. Marathon Training Clinic. Rest assured, we
will adapt and make you comfortable as
you continue your training. The Lopers
Club as met several real challenges over
the past two or three years and this is another major challenge, but we will meet
it successfully again. And to your satisfaction, as always.
So bear with us, concentrate on your
goal and we will continue to take good
care of you. If you have questions stay
close to your Pace Leaders and do not
hesitate to ask them. They are your personal coaches and mentors. If they do
not have the answers, our Clinic Directors will get them for you.
Keep your enthusiasm. You are on a
journey to the Finish Line and that feeling of accomplishment and satisfaction
that you can only know by experience.
Words can’t express it but you will feel
it come March 19, 2006 at L.A.!
See you Sunday.
We want you to know that we are here
for you each Sunday. As we head into
Fall, the days will get cooler and shorter.
As we go longer and longer distances,
we now want to start encouraging you
to resolve to ‘stay the course’ with your
training program. Yes, the holidays will
tend to interrupt your schedule and maybe add a pound or two. But, just anticipate that and remember all is NOT lost
if you fall “off the wagon” over the holidays and year end. Just get right back on
track and resume your training schedule.
Better yet, resolve now to not let anything detract you—even Santa Claus.
By the time you read this we will be
meeting at a new location because
Gentry Gym- our home for over twenty years- is scheduled to be torn down
making way to expand the Loma Linda
University Campus.
Harold Willis, Loper veteran, took
third in his age division at the 16th
Annual Firecracker Memorial, July
4th in Anaheim Hills.
Editor’s Notes
By Nancy Mitchell
Greetings! As the 2005-2006 Loper
Clinic begins, I’d like to take this opportunity to welcome everyone. To all
the new runners and walkers, you are
about to embark on a “journey” this season that will probably change your life.
As you begin putting on more miles on
Sundays and during the week with your
“homework” miles and “cross training”,
you will begin to notice many changes.
Chances are you will find yourself losing weight, feeling healthier, stronger,
and meeting new friends. And you will
also find that you are having fun in the
process. “Running” is an addiction, so
the experts say, but what a “healthy” addiction to have!
By Alan and Judy Remele, Clinic Directors
Six months passed. Marathon day arrived! At the run I met people who were
in the same speed group as I was. In fact,
there were people who were even slower
than me! Well, I finished that marathon
and had a fabulous time while doing it.
In fact, during the race, I made plans
for the next marathon. The sense of accomplishment and success was an overwhelming high. All that hard work had
paid off. As it all turned out, Alan gave
Happy running and walking everyone!
See you out on the course!
As I begin my second year as editor of
the Lopergram, your newsletter, I wel-
Remeles on the Run
On my 52nd birthday, Alan announced
that he was going to a meeting to find
out about running a marathon. It was my
birthday, I wasn’t invited to go and I was
upset. So when Al came home and told
me that he was going to run a marathon in
Anchorage, Alaska, I made up my mind
that I would, too. Little did I know that
split second decision would change my
life. At the time, I was an over-weight,
over-stressed couch potato. We started
out training with another club. There was
no one in the group who was as slow as
I was, so all those miles of training were
completed alone. It was so miserable out
on that solitary road, I promised myself
that after the marathon, I hoped I would
complete, I would never do anything like
that again.
come any comments or suggestions
that you may have. Pictures, interesting
stories that you would like to share or
races that either you or your fellow Lopers have done would be most welcome.
Please feel free to contact me at [email protected] or for that matter, any of
the talented and dedicated Lopergram
staff (listings on page two).
me the best birthday present I have ever
received. We are now working on completing a marathon in every state.
All the experienced Lopers have their
stories. You are writing your story now.
The Lopers are committed to helping
you with your happy ending. But it all
starts with you . You took the first step by
joining the Lopers. Loper volunteers are
your pace leaders. Make the most of their
expertise. Pick their brains and ask questions. Get to know the people in your
pace group, as they are an invaluable
source of support. Each Sunday morning there is a guest speaker to share to
information to help you to be successful
in your fitness endeavors. These people
are getting up early to share their knowledge with you. Make sure you are at the
gym by 6:30 a.m., so you don’t miss out
on what they have to say.
The most important thing you can do to
write your story : DON”T GIVE UP!
It is difficult sometimes (well, all the
time) as a beginning runner or walker.
Believe me, it does get easier and more
fun as you become more physically fit
and gain confidence in your abilities.
Don’t give up. You can do it!
LA Marathon
“Kick-off ” Race
“Run/Walk for Fitness”
7th Annual 5K Run/Walk &
Health Expo for Girls At-Risk
Saturday,
September 24, 2005
8:30 a.m. at the Rose Bowl
Pasadena
Register online:
www:active.com
For additional information
call the race hotline number at
(213) 974-0792
or the Office at
(213) 974-1455.
Official Warm-up Race for the
LA Marathon
Did you know???
Loper Registration Forms are now
available on the Loper website
www.lopersclub.org
Dexter’s Dialogue
By Dexter Emoto
Bib Number 6630
Courage, Persistence and Success
“I am not bound to win but I am bound
to be true. I am not bound to succeed
but I am bound to live up to what light I
have.” Abraham Lincoln
“I left my heart in San Francisco. High
on a hill, it calls to me. To be where
little cable cars climbing halfway to
the stars. The morning fog may chill
the air, I don’t care. My love waits
there in San Francisco...” Words-Douglass, Cross/Music-George Cory
Loper did not place first. I placed 4,333
overall. I’ll do better next year, maybe
number 4,000. My time was 5 hrs. 43
minutes and 13 seconds. Of which 43
minutes was spent photographing the
Recognize the words? As I sit here at
the computer typing this story, I am listening to Tony Bennett sing “I Left My
Heart In San Francisco.” Yes, I left my
heart in San Francisco running the San
Francisco Marathon. All 26.2 miles!
Runners followed a course which had
plenty of hills, 16 to be exact. Started at Embarcadero St. along through
Fishermans Warf, the Marina Garden,
across the Golden Gate Bridge and back
through Baker Beach, Golden Gate Park,
Haight-Ashbury district around Pac Bell
Stadium and finishing at Embarcadero.
I am sorry to report that this Loma Linda
Who is bib number 6630? The hand cyclist’s name is John Mcardle, he is from
Montpelier, Vermont. John has polio and
uses metal crutches to walk. I saw John
start the race in his hand cycle to the
cheer’s of the marathoner’s behind him.
I met up with the John after the race, and
he shared his story with me.
John signed up for the SF marathon and
was told that only runners were allowed
to run the course, no hand cyclist were
allowed. He was not going take no for
a answer, so he called the Mayors office and told them that he wanted to
do the SF marathon. The mayors office intervened and the hand cyclist
was allowed to do the marathon. John
crossed the Golden Gate Bridge and
climbed those hills, all 16! He finished
the marathon!
As a runner, I take my legs for granted. I walk and run with when I choose.
John, has no choice. He uses metal
crutches to help him walk. Courage,
Persistance and Success are three
words that describe John. It takes courage to hand cycle 26.2 miles. Climbing those hills is not easy.
On July 31, 2005 at 5:20 am Sunday
morning, approximately 15,000 runners and walkers hit the streets. Of
the 15,000 runners, 4,869 ran the 26.2
miles. The rest were half marathoners,
5k run/walkers and one hand cyclist.
The weather was perfect for runners, cool
and foggy. As a photographer, I was hoping for a clear shot of the Golden Gate
Bridge with the runners crossing. Well, I
got some great shots of the bridges towers and cables with the runners running
across in the fog. I am surprised no one
got lost in the fog! So much for a clear
morning!
ing the crank with your hands rather than
your feet. Usually there is one wheel up
front and two wheels in the back. It is
designed for people who are unable to
use their legs.
bridge and scenic areas along the marathon course. I got a nice 3.25 inch diameter finishers medal with the Golden
Gate Bridge engraved on the front, with
no fog covering the bridge! The back of
medal had felt pads, so you you could
use it as coaster for your gatorade.
The media reported that Tony Torres, 35
of Cedar Glen finished first in 2 hrs. 31
min. and 57 sec. First female runner-up
Tyler Stewart, 27 of Oakland, ran 3 hr.
and 27 sec. What was not reported by
the media was the lone hand cyclist who
completed the course in 2 hrs. 40 and 8
sec. He was wearing Bib number 6630.
First of all let me explain to you what is
a Hand Cycle. A hand cycle is a human
powered cycle that is propelled by rotat
Persistance pays. John did not take no
for an answer. He was not afraid to call
the Mayors office and ask for help.
Success. John succeeded in completing
the marathon. Failure was not a option.
We all want to be successful in life and it
is good to know that there is true victory
in knowing you did your best in pursuing your goals whether it be sports, college or life time profession.
Thankyou John Mcardl for being a true
warrior and an inspiration to all of us
who take our healthy legs for granted
when we go out and run life’s marathon
each day.
“The ordinary person takes everything
as a blessing or a curse. A warrior takes
everything as a challenge.”
Carlos Casteneda
Loper Profile: Christel Dreier
By Rosemary Selberg
The year was 1981. Christel and her
husband Harry were attending a Saturday night party where they struck up a
conversation with an officer in the Air
Force. He said he was in a running club
called the Loma Linda Lopers and explained, “In nine months they can train
you to do a marathon! They meet at the
park across from Gentry Gym at 7am on
Sundays”. He encouraged them to meet
him there. Christel told me she hoped
Harry would sleep in that morning so
they wouldn’t have to go. Well, he didn’t.
In fact, he woke up and said to Christel
“Let’s go.”
Her purpose was to join the club and
prove them wrong. No one could train
for a marathon in just nine months! She
and Harry signed up in April and were
given a training guide for the Honolulu
Marathon. The first Sunday, she ran half
a mile. She and Harry decided to give
this marathon thing a try and started doing their homework miles. Every other
Sunday, they followed the Runners World
program and were given a certificate for
their accomplishments from the Lopers.
Christel got out on the road at 5am and
in several months was running 45 miles
a week. She wore headphones and listened to the oldies while she ran. The
longest training run was 18 miles. She
tells me she was actually fully trained for
the marathon 2 months early. And… she
lost 50 pounds along the way.
In December of 1981, she and Harry,
along with about 100 other Lopers and
their families took off for Honolulu,
Hawaii. They spent over a week there
which included two 6-mile runs before
the marathon.
The Honolulu Marathon started at 6am
on a Sunday at Princess K Park. About
15,000 people participated. The Lopers
wore beige shirts and shorts. On the front
of the shirt, it read, Loma Linda Lopers.
(She still has the shirt!)
There were fireworks at the start of the
race. The runners were lined up accord-
ing to their pace. People lined the streets
to cheer them on. Some of the spectators
are having breakfast and offer food to
the runners. There were plenty l of water stops and water hoses. According to
Christel, it was one big party
At mile 13, Christel noticed a blister and
stopped to put Vaseline on it. She says
the nicest thing along the run was the ice
cold, wet sponges that they gave you. The
drink was de-fizzed coke (or flat coke). It
was supposed to give you energy.
She says the people, the locals and the
visitors, were very supportive. She tells
me, she never stopped once to use a porta-potty. As she passed people, she talked
to them. She was a happy runner.
At mile 22, she noticed a struggling
Loper woman, who was ready to quit.
Christel stayed with her, encouraged her,
and they finished the race together. The
last half-mile, people were screaming
and cheering everyone on. When the finish line was in sight, she saw TV cameras, and sprinted across. She was greeted
with puku shells placed around her neck.
There was also plenty of water and sprinklers waiting for all the finishers. She
met up with Harry who had completed
the marathon in 4 hours. In those days,
they put an “ X” on your bib, and then
you collected your marathon shirt. She
says coming across that finish line was
like dying and going to heaven. But that
thought didn’t last long. As Christel was
walking after the race, she began to feel
the effects of running 26.2 miles. As the
pains set in, she told Harry,” I’ll never do
this again”. Harry agreed.
Back at their hotel, Christel, Harry and
about 8 other Lopers decided to get into
their bathing suits and get in the Jacuzzi.
They had all just completed their first
marathon and sipped on some champagne to celebrate. Later, they went
“out on the town” and of course wore
their marathon shirts. Everywhere they
went, people offered to buy them drinks.
They partied and danced until 2am. The
next few days were spent laying on the
beach and relaxing. On the flight home,
they proudly wore their marathon shirts
(probably hoping for more free drinks!)
On the airplane Christel said that the
Lopers proved her wrong and then she
turned to Harry and said she would do
another Marathon.
Christel came back to Lopers and continued to run with her friends. She ran
the L.A. Marathon in 1986 by herself.
She said it was exciting, but nothing like
the excitement at Honolulu. She has run
America’s Finest City 10 times and has
done many other half marathons and
10Ks. She says Harry has run AFC twice,
but has never done another marathon.
Christel is now a part of the L.A. Marathon staff. You will see her at the finish
line. She may even be the one who puts
the medal around your neck. She has been
the Lopers Treasurer for 20 years and was
secretary for 2 years. She is responsible
for the pancake breakfast the Lopers put
on once a year. She is also a six-year veteran of the Route 66 Organizer Committee and part of the staff of the Loma Linda
Chamber of Commerce golf committee.
She has worked for IBM for 32 years.
Oh, and you will see her every Sunday
behind the concession booth signing up
new members, selling shirts and hats and
whatever else needs to be done.
Christel has been a Loper now for 25 years
and walks during the week. Hey Christel,
what do you do in your spare time?
Registra
ation Day
Let’s Speed
By Russ Barber
Are Speed Workouts for You?
(note: this article is a reprint from a previous Lopergram edition)
Many of you may be wondering if speed
workouts are right for you.
If you are new to running (less than 6
months) then speed work is probably
not for you. There are some exceptions
to this; active teenagers and college age
young people who have remained active
in other sports that require leg work i.e.
cycling, racquetball, basketball, soccer,
etc. Others may also be able to do speed
work without undo risk of injury but each
person must be assessed individually.
Each person is different, so if you have
doubts about whether or not to do speed
work, the best thing to do would be to
ask a qualified trainer or sports doctor.
Those of you who have been running
for at least 6 months or more could most
likely benefit from some type of speed
work. Several of the ladies who started
doing speed with us, about a month after
the last LA Marathon, lowered their marathon time by about 1 hour at the Rock
n Roll Marathon in San Diego. This was
done with only about 8 weeks of speed
training. Most of you will not see such a
dramatic result but I assure you that you
will see results within 4 weeks.
If you seem to no longer be improving
in your times or the improvement has
slowed significantly. Then you could
probably benefit from speed work.
To get the most benefit from speed work
one should be running at least 25 miles
a week and preferably 40 or more. That
doesn’t mean that you cannot benefit
from speed work on less mileage than
that. It simply means that you should
be running that much to get the most
benefit from it. The women who took
all that time off of their marathon times
were doing about 20 – 25 miles aver-
age a week with a high week of about
32 miles. The speed work brought their
running efficiency and lactate thresholds
up so significantly that they were able to
run at a much higher percentage of their
Max VO2.
Your Max VO2 is a measure of your ability to consume oxygen and supply it to
your muscles as fuel. Long runs and
easy runs ( 65 – 75 % of max heart rate )
will increase Max VO2 but not as much
as speed work. While the primary goal
of speed work is to teach the muscles to
go faster, it also increases Max VO2 and
raises lactate threshold so that you can
run longer at a higher percentage of your
Max VO2. Ultimately Your Max VO2
determines your maximum potential.
However you cannot utilize this potential
to its maximum without raising your lactate threshold and teaching your muscles
to run faster.
In order to do your
best you will need to
raise both your Max
VO2, your Lactate
Threshold and Running Economy. More
mileage is one of the
keys to increasing
your Max VO2 along
with Max VO2 speed
workouts (3-5 minute
repeats at 90-100% of
maximum heart rate).
Overall speed and running economy are best
developed with shorter
600 meter to 100 meter repeats, with the
later being run at near
100% effort. Hill repeats also develop run
ning economy. Lactate Threshold, i.e.
your ability to run at a higher percentage
of Max VO2 before lactate builds up in
your muscles causing pain and fatigue,
is best developed by running 3-4 repeats at or just under 10k pace for 6-10
minutes with 3-5 minute jogs between
repeats, or a 20 –30 minute steady run
at the same pace. An untrained person’s
Lactate Threshold may be as low as 70%
of their Max VO2 while a highly trained
individual’s Lactate Threshold may be as
high as 90-92% of Max VO2.
You will never reach your potential without doing some form or combination of
speed work. For those of you who have
been running for some time and want
to start progressing toward faster race
times, speed work is your ticket. Come
and try us out on Wednesday evenings at
6:30 at the Drayson Center Track.
This is a very general and simple explanation of what speed work can do for
you. In later articles we will discuss the
various forms of speed work and how
each relates to your training in more detail. We will also discuss how to train for
different distance races so as to peak at
the right time for the race.
Talkin’ Walkin’
By Christine Timms
So, you are ready to challenge the
marathon? – Part 1
Why is the marathon so appealing and
yet so scary? All marathons are 26.2
mile or 42 kilometers. That’s a long way
to walk and you’ll be on your feet a lot
longer than ever before. It’s a great challenge and if you accomplish it, you’ll
know why so many marathoners think
they are invincible. There is nothing like
the feeling of accomplishment one gets
from finishing their first marathon.
What are the secrets to successful training? Training is about change; the change
you want to make is for your body to be
able to go 26.2 miles. So first, you need
to try to get your body to adapt to long
distances. You do that by a gradual system of overload. Overload is the principle of training that is gradually applying greater stresses to the body to allow
it to adapt to achieve your goal. In this
case, the goal is to get your body to be
used to being on your feet for about the
same period of time it will take to walk
the marathon. Walkers can add about
10% per week to their mileage and stay
healthy. For the adaptation to be successful; it needs to be followed by a rest or
recovery period for the body to make the
changes. This system is used by athletes
in almost every sport to get the maximum training gain with the least risk.
Good shoes are another prerequisite for
a healthy walker. Most marathon walkers are training in running shoes because the technology tends to be better
for the biomechanics of longer distance
walking. The program needs to include
some stretching and other strengthening
(weights) as well.
The beginner schedule assumes that the
walker is doing a couple of days of other exercise as well as the walking. This
brings us to the second principle of train-
ing, specificity. This means that to walk a
long distance you need to train by walking long distances. You cannot swim for
hours and hope to walk a marathon; you
need to train specific muscle and physiological fitness. You will walk a faster
and more comfortable marathon if you
can walk at least 5 days per week. Some
bodies and heads will not allow that and
need to do other forms of exercise such
as cycling or aerobics a couple of days
per week.
One of the most important changes you
need to make is for the body to be able to
have enough fuel to cover the distance.
Whether you walk or run, it takes about
2600 calories to finish the marathon. Cal-
ories come from two major sources, carbohydrates and fats. Your body can store
about 2400 - 2500 calories of carbohydrates with the liver, blood and muscle
storage sites. It can only utilize 40 - 60
% of those, leaving an energy deficit if
carbohydrates were the only source of
fuel. The good news is that everyone has
adequate fat stores to fuel for distances
far beyond the marathon. The trick is
for the body to be able to access those
stores and to be able to continue to use
them throughout the marathon. For fat to
be burned for fuel there needs to be carbohydrates available as well. I’m certain
you’ve heard the expression “hitting the
wall”. The “wall” happens when the body
burns off its available carbohydrates and
cannot use the fats with the consequence
that pace slows dramatically as pain increases. The “wall” can be prevented by
training the body to do 2 things: store
more carbs and utilize more fat. Those
are both gained by long slow walking.
A huge part of marathon training is
learning what works for you. This is just
as important as training your body to
walk farther.
UPCOMING RACES
Oct 6-9
Oct 9
Oct 9
Oct 15
Oct 16
Nov 5
Nov 6
Nov 6
Nov 13
Nov 20
Nov 27
Dec 3
Dec 4
Dec 4
Dec 11
Jan 7-8
Jan 8
Jan 15
Jan 15
Jan 15
Jan 15
Jan 29
Lake Tahoe Marathon Events, Lake Tahoe, California
Chicago Marathon, Chicago, Illinois
Portland Marathon, Portland, Oregon
Baltimore Marathon and Half-marathon, Baltimore, Maryland
Long Beach Marathon, Long Beach California
Santa Barbara Half marathon
Big Sur Half-marathon, Monterey, California
Santa Clarita Marathon and Half-marathon, Santa Clarita, California
Mission Inn Run, Riverside, California
Philadelphia Marathon and 8K, Philadelphia, Pennsylvania
Seattle Marathon and Half-marathon, Seattle, Washington
Memphis Marathon and Half-marathon, Memphis, Tennessee
Marathon of the Palm Beaches, Palm Beach, Florida
The New Las Vegas Marathon, Las Vegas, Nevada
Loper Holiday Classic, Loma Linda, California
Walt Disney World Marathon and Half-marathon, Orlando, Florida
The OC Marathon and Half-marathon, Newport Beach, California
East Highlands Ranch Half-marathon, Highland, California
Rock n Roll Marathon and Half-marathon, Phoenix, Arizona
Carlsbad Marathon and Half-marathon, Carlsbad, California
Houston Marathon and Half-marathon, Houston, Texas
ING Miami Marathon and Half-marathon, Miami, Florida
Karla’s Corner
Health and Fitness Trainer
B!%QRADHM?3;,
The Marathoners Weight Loss Diet
By Karla Adams
There are a large number of people useing marathoning to aid in weight loss.
Highly effective weight loss programs
consist of weight training, cardio training, and the right nutrition. Marathoning is a great way to increase how many
calories you are expending in a day and
get you into great shape at the same
time. If you balance long distance running and weight training with the right
diet, the results are amazing. Marathoning is an extreme sport, 26.2 miles is a
long way to go. When training, make
sure you treat your body like your training for a marathon. A balanced diet for
a marathoner is very different than a
diet for a person that does moderate to
no exercise. A diet for a marathoner that
focuses on weight loss is very different
from one that is just focusing on speed,
performance and/or maintaining weight.
Excessive calories and most processed
foods should be monitored when trying to reduce body weight. Running or
walking 10, 15, or 20 miles in a day is
very extreme. You need to make sure
that your body gets enough nutrients
and calories to function properly. If you
do not eat right, long distance training
can leave you feeling poorly, recovering
slowly, and can put you in a state of deficiency with vital nutrients. Therefore
a multivitamin becomes very important
when placing a high physical demand
on your body. Keep in mind most weight
loss diets are designed for a person doing moderate to no exercise.
63% of the total population is considered
obese. Our social skills when it comes to
food are not based on health and longevity for our body. As Americans we eat for
entertainment and we eat a lot. Your eating habits start in your mind. In setting
yourself up for a healthier, happier life
style, focus on changing your thoughts
toward food. Changing your thoughts
will change your habits. Changing your
habits will give you a better result. Our
society is your biggest battle. It will always feel uncomfortable to go against
“the norm”, but remember what is normal in our society is to be obese. 63%
is over half of the population and that
number increases every year. Children
are having problems with obesity. Taking
a stand for yourself and eating healthy is
the greatest thing you can do for yourself
and those around you. Allow your new
habits to greatly affect others in a posi-
tive way instead of being affected and led
by the habits of society.
When you want to change your habits
you need new tools to work with. These
tools need to be the right tools. Make sure
you are working hard for what you really
want. Be proactive in health. Spend the
extra buck, spend the extra time, go the
extra mile or even five. You will be glad!
This can help you to stay lean, keep you
off all the latest pharmaceutical drugs,
and keep you from sitting on a sofa as
you progress in years. Enjoying an active
lifestyle sounds much more enjoyable,
don’t you agree? Habits are merely what
you are accustomed to doing.
Remember to have a plan and follow it.
Personalized nutrition/exercise programs
by a professional are highly effective.
Your program can be broken down to a
very specific science on what you personally need to do to lose weight.
If you can dream it you can achieve it!
Be your best… Empower self… Want
it…
Ross Fisher, before, and after losing 50
pounds. Half Marathon time of 1:23:11.
Dexter Emoto
Photographer
T: 909 796-6774
CP: 909 553-5185
[email protected]
10
Rock n’ Roll Marathon Loper Finishers
Last Name
Fisher
Niblack
Doucette
Glick
White
Veluz
Flaxel
Drake
Hoglund
Cutting
Barber
Teele
Mitchell
Emoto
Anderson
Cazas
Imperio
Sanchez
Christian
Perez
Selberg
Key
Metternich
Callaway
Sanchez
Pletcher
Koenig
Searer
Newton
Cutting
First Name
Ross
Romy
Reid
Jim
Raymond
Elvin
Christina
Stu
Allen
Charles
Russell
Stephen
Nancy
Dexter
Orson
Al
Joshua
Maria
Moses
Alicia
Rosemary
Carol
Henry
Kathleen
Rigo
Linda
Constance
Charles
Kathy
Jane
Sex
M
F
M
M
M
M
F
M
M
M
M
M
F
M
M
M
M
F
M
F
F
F
M
F
M
F
F
M
F
F
Age
43
58
32
56
52
47
48
50
51
67
52
63
49
50
54
45
43
50
73
23
61
58
57
73
48
63
46
50
58
65
City
Place Sex Place
Yucaipa
724
607
Redlands1155
224
San Bernardino
2863
2088
Running Springs 3879
2707
Riverside
3928
2739
Loma Linda
4416
3010
Portland
47901579
Redlands
5030
3319
Riverside
5687
3675
Grand Terrace
7495
4566
Grand Terrace
8128
4864
Redlands
8821
5169
Loma Linda
8828
3656
Loma Linda
9707
5547
Loma Linda10007 5682
Loma Linda10407 5852
Beaumont10447 5865
Yucaipa11038 4919
Loma Linda11296 6226
San Bernardino11667 5312
Highland12058 5575
Rialto12401 5798
San Bernardino12740 6738
Redlands12925 6118
Yucaipa13265 6912
Yucaipa13421 6462
San Bernardino13543 6552
Winchester14061 7118
Yucaipa14724 7471
Grand Terrace15573 8163
Division
Div Place Pace
M_40-44101
8:01
F_55-591
8:20
M_30-34
361
9:09
M_55-59
59
9:38
M_50-54195
9:39
M_45-49
326
9:50
F_45-49
79
9:58
M_50-54
24910:03
M_50-54
27410:17
M_65-691710:54
M_50-54
33711:08
M_60-64
7511:23
F_45-49
20811:23
M_50-54
39311:46
M_50-54
40511:55
M_45-49
66712:06
M_40-44
90812:07
F_50-5414012:26
M_70-74
912:36
F_18-24
85112:49
F_60-641713:06
F_55-59
6713:20
M_55-59
28013:35
F_70-74113:43
M_45-49
77614:00
F_60-64
2414:10
F_45-49
43714:17
M_50-54
55014:46
F_55-5914615:32
F_65-691217:01
Net Time
Total Div.
3:30:111120
3:38:17
222
3:59:511275
4:12:23
357
4:12:44
590
4:17:52
827
4:21:14
665
4:23:17
590
4:29:16
590
4:45:44
60
4:51:47
590
4:58:14158
4:58:20
665
5:08:23
590
5:12:17
590
5:17:03
827
5:17:311120
5:25:57
433
5:30:02
22
5:35:561206
5:43:11
72
5:49:14
222
5:55:54
357
5:59:1910
6:06:53
827
6:11:11
72
6:14:06
665
6:27:00
590
6:47:06
222
7:25:54
21
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to
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Special Thanks to:
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Riverside, California 92501
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“Small Enough To Care…Large Enough To Serve!”
(909) 788-6115
For Sponsoring the Lopers
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12
it “check points” where runners arriving
after the cutoff time are picked up by a
bus and not allowed to finish.
By Ross Fisher
July 10, 2005
As part of the annual celebration of the
Sister City relationship between Riverside and Sendai Japan, I had the great
honor of being invited to participate in
the Sendai International Half Marathon
Race along with fellow Loper and personal trainer Karla Adams, as we represented the male and female participants
respectively, from Riverside. The pre-race
events included a ceremonial ringing of
the Mission Bell donated by Riverside.
Two elite female runners were among
the invited guests: Tegla Loroupe, last
year’s women’s champion and Margaret Okayo, winner of the New York City
Marathon. Both women are from Kenya.
Several invited “domestic” runners compete for Japanese Corporations at events
throughout Japan. The event was covered live by Tohoku Television Network
in Northeast Japan.
At start time the temperature was 69º F
with 95% humidity and a strong breeze.
After the race there was an equally elaborate awards ceremony/closing ceremony,
and this was followed on the next day by
a farewell tea party. The enormous hospitality given to us and the other Sister City
participants was truly heartwarming.
After the starting gun we ran about 3/4
of a lap on the track before exiting the
stadium onto Sendai’s streets. Being an
invited runner, I was honestly embarrassed by the low number of 11 I was Coincidently, the Sendai International
given (several orders of magnitude lower half Marathon Organization chose Lopthan my expected place). The start was
er-pink as their theme color this year!
very exciting, and my usual fear of being trampled to death caused me to start
too fast. I really felt
great at the 10 K mark,
being about 1 minute
ahead of schedule, but
this was short-lived, and
when the 15 K mark approached I was seriously considering walking
for a while. I’m grateful
that I decided against
walking and was able to
pull myself to a finish in
1:30:23. Sendai doesn’t
close it’s streets for longer than necessary, so
the course has time-lim- Dr. Ross Fisher, falling on the ground after finishing the
International Sendai Half Marathon. Race Time: 1:30:26
The Tegla Loroupe Peace Foundation
By Karla Adams
Tegla Loroupe, a world class athlete that
ranks sixth in the world for the full marathon with a Personal best of 2:20:43 at
the Berlin Marathon, is much more than
and amazing athlete! She is a woman
with a heart of gold who runs all over the
world influencing others with an inward
goal of peace and fighting poverty.
While I was in Sendai, Japan last month
(July of 2005) participating in the Fifteenth Annual Sendai International Half
Marathon, I had a wonderful opportunity
to make friends with Tegla Loroupe. She
was the winning female in the Sendai
International Half Marathon with a time
of 1:12:50. Tegla’s best time for the half
marathon is 1:07:12, which ranks her
tenth in the world for the half marathon.
I was very excited to meet and speak with
her, as any runner would be. Although I
was very amazed by Tegla’s athletic ability that was not what impressed me the
most. It was her heart. While in Sendai
I had several chats with Tegla, most of
them were about her peace foundation
and the importance in making a difference in this world. “Wow, she’s amazing!
I thought! A women that uses the gifts
that God has given her to make a difference.” What is a world class athlete? You
do not become a world class athlete from
genetics alone. Every runner knows the
mental energy that goes into pushing
yourself to the max during a marathon.
It warms my heart so much to know that
Tegla’s accomplishments and drive is
powered by such a beautiful mind, heart,
Tegla Loroupe (with Karla), first place
woman at the International Sendai Half
Marathon. Finish Time: 1:12:50
and passion for life. She puts her energy
into improving the quality of life for her
people. Her goal is to help them with
food and education so that they have the
opportunity to lead a better life.
The Tegla Loroupe Peace Foundation
was launched in Kenya in 2004, following the success of the Peace Races.
Several times throughout the year, Tegla
directs a peace race in Kenya to promote
many causes. She uses sport to bring
people together and to provide them with
the means to build their own livelihoods.
One of Tegla’s priorities is raising funds
to build a community school in West
Pokot. “Women are particularly disadvantaged, but if they have education they
can do more in life,” she explains. Last
year there were over 2000 race participants. Among those were ambassadors
from different countries to signify their
support for her cause. There is continued fighting thoughtout Kenya and Sudan. Sudan being the worse of the two.
But for this race many have put down
their guns to run. Tegla has focused on a
unique and amazing way to bring people
closer. And that is though running. Running brings out something positive in all
of us and doing it together even more so.
There is a lot of power in large numbers.
How wonderful to have so much power
focused on so much good.
Keep running for a better world Tegla.
My feet are slower, but I’m right behind
you.
For more information go to: www.teglaloroupepeacefoundation.org
The History of the Bell
By Jim Walling
In the early 1980’s, Dr. and Mrs. Muth
used to watched the Lopers run past their
home every Sunday morning. They noticed the runners carrying their own water bottles in the heat of late summer and
thought that a water fountain might be
appreciated. They also saw many Lopers
training in the early mornings during the
week. In their generosity, they put in a
water fountain and connected it to their
water meter for the use of the Lopers
and anyone who might appreciate water
and a place to rest as they ran or walked
past.
We still run past “The Bell” and use it
as an auxiliary water stop but something
new has happened to this historic Loper spot. A bench to sit on; lattice roof
for shade; brick pathway; natural stone
curbs; trash receptacle and landscaping have been added. All this thanks to
the generosity of another Loper who is
a charter member of the Club, Lillian
Miller. (Lillian also owns University
Realty and has been a faithful supporter
and sponsor of the Club and all its activities without fail each year since the Club
started.)
Dr. Muth had a historic bronze bell he
had purchased in Redlands as an antique
and remnant of the agricultural days of
Redlands. He thought that anyone out
running before light in the mornings
and dedicated to long distances on Sundays, deserved to ring the bell and let the
world know of their accomplishments.
He placed the bell on a high metal post;
attached a rope to pull on to ring the
bell; and put up a sign christening the
spot “The Fountain of Muth”. Great
idea. Well received by everyone, except
the neighbors who soon tired of the ding,
ding, ding at 5 o’clock in the morning.
Thus the rope soon disappeared and the
place became known among the Lopers
simply as “The Bell”. Even after the bell
was stolen by thieves, the name has stuck
to this day. Veteran Lopers still use it as
a landmark. How far are you going this
morning? “Oh, to the bell and back” is a
common reply.
Dr. and Mrs. Muth have indicated their
intention to donate the land on which
this is located to the Lopers Club when
they sell their home in the near future.
Dr. and Mrs. Muth with Lillian Miller
alongside the monument to their caring
and good will.
As a small token of appreciation to these
very thoughtful and generous individuals, the Lopers Club had the brass marker inscribed as shown above and permanently attached to the rock pictured here
so future generations of walkers/runners
will know who provided such a welcome
and beautiful rest spot for them on a hot
day or shelter from the rain.
On behalf of the Lopers Club and untold
numbers of future runners/walkers, we
wish to thank them from the bottom of
our hearts!
(Editors Note: “The Bell” is located
where Fern Ave. intersects with San
Timoteo Canyon Rd. just West of the
Redlands Community Hospital.)
The dedication of the “Fountain of Muth”,
August 2005.