Summer 2014 - Wolfpack Running Club

Wolfpack Newsletter
SUMMER 2014
Wolfpack Running Club
President’s Message – by Lisa Renteria
Inside This Issue:
Membership – pg 2
Spring Review – pg 3-5
Fall Schedule – pg 6
Ask Claire – pg 7
PT Time w/ Janet – pg 8
Boston Summary – pg 9
Newbie Thoughts – pg 10
Jenn’s Top 10 – pg 11
Quicksilver 50k – pg 12
When they say that a picture is worth a thousand words, they weren’t kidding. As
you can see in the photo above, we had a record number of Wolves at this year’s
Wharf to Wharf race. This definitely embodies the growth that the club has seen
in the past year alone. In 2013, we pushed to really generate interest in the
men’s team. We finished out the year with four Top 10 showings in the PA Grand
Prix overall race series, when looking at both the Men’s Open and Masters
Divisions.
We are over halfway thru our 2014 campaign and our numbers continue to rise.
This year, we have added another scoring division to our club, with the Masters
Women charging strong out of the gates! Our social media presence on
Facebook, Instagram and Strava has caught the eye of many runners in the Bay
Area. It seems almost weekly that we get a new member to join us and bring their
passion and enthusiasm to the mix.
In this issue, you get a glimpse of some of the thoughts that a newbie Wolf might
have in the early stages of joining the team, as well as a fun top 10 summary of
the journey another has had. We also share a recap of the amazing Spring that
we have had with the numerous record setting performances, the giant crew that
competed out in Boston, and the all around awesomeness of all those who wore
their Orange & Black!
All Time Lists – pg 14-17
Hopefully this pumps you up and gets you excited for the upcoming Fall Cross
Country season and the end of season longer road races. Keep up the great work,
Wolfpack!
Sponsors/Info – pg 18
Draw Blood!!
Club Records – pg 13
~Coach Lisa
www.runwolfpack.com
2014 Wolfpack Membership Form
MEMBER INFORMATION
Name:
____________________________________________
Birth Date: ____________________
Address: ________________________________________________________________________________
Street Address
Phone:
_(_____)__________________________
City
State
Zip
Preferred Shoe style/size _______________________
Email: _________________________________ PA USATF #: _____________________(USATF.org-Club #119)
Emergency Contact Name: ___________________________ Number: _____________ Relation: ___________
MEMBERSHIP TYPE ~ ANNUAL DUES ~ APPAREL
______ Recreational/Supportive Membership ($20) – A non-PA member. If I do compete in a race, I will wear the
club uniform to help promote the club! I would like to receive emails, newsletters, social invitations, and join in on some
team runs/workouts and fundraisers.
_____ Honorary/Social Membership ($15+) – I do not plan to compete this year, but I would like to receive emails,
newsletters, social invitations, and join in on some team runs/workouts and fundraisers when able to. Please accept this
donation to the club to help support the team’s efforts.
______ Active Membership ($50 per year, or $30 per season) – I would like to compete as an official member of
Wolfpack. I will register with the PA USATF as Wolfpack (Club #119) and I will wear the club uniform EVERY time I compete
in any type of race. I will commit to the club’s fundraising efforts and would like to receive emails, newsletters, & social
invitations.
______ Active Membership Non-Volunteer ($80) – I agree to all of the above qualifications for an active
membership, but I will not be able to commit to helping with the fundraising efforts.
______ College Student ($20) – I agree to all of the above qualifications as an Active or Recreational member. I will also
help with the club’s fundraising efforts. Please include me on the email list for updates and social functions.
_____ Jersey ($25) – Size: _____
Uniforms & Apparel: _____ T-shirt ($15) – Size: _____
_____ Sweatshirt ($35) – Size: _____
_____ Long Sleeve ($20) – Size: _____
Total Amount Paid: $_______
CLUB MEMBERSHIP APPLICATION WAIVER
I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter and run in club activities unless I am
medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks
associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, the effects of the
weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known and appreciated by
me. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, I, for myself and anyone
entitled to act on my behalf, waive and release the Wolfpack Running Club, USATF, and all sponsors, their representatives and successors from all claims
or liabilities of any kind arising out of my participation in these club activities even though that liability may arise out of negligence or carelessness on the
part of the persons named in this waiver. I also agree to adhere to any decisions and/or agreements made between the Wolfpack RC and its sponsors.
Signature:________________________________________________ Date: ___________________________
Please mail application & check to: Wolfpack Running Club ~ 1387 Essex Way ~ San Jose 95117
*If you have a PayPal account you can send the dues to: [email protected]
www.runwolfpack.com
Summer 2014
PA Spring Road Review - Open
Written by: Lisa Renteria
OPEN WOMENS “SHORT”
COURSE STANDINGS
The 2014 Road season has started off with a bang and is shaping up to
24th – Claire Saxton – 89 pts
28th – Melissa Haahr – 81 pts
47th – Lisa Renteria – 45 pts
67th – Ashley Chavez – 24 pts
70th – Janet Yiu – 22 pts
76th – Stephanie Cano – 19 pts
78th –Caroline Temmins–18 pts
85th – Jenn Betancourt – 14 pts
93rd – Tiffany Gummow – 10pts
109th –Honor Fetherston– 4pts
meet our goal of four top 8 teams in the overall standings. It helps that
we’ve had a combined 11 complete teams in the open divisions and
we’ve tallied more folks earning points than ever before! Our young
talent is leading the way on the men’s side. Justin Valdez is currently
ranked 14th (top 15 get comped for 2015) in the short course series,
with only the turkey trot remaining. Raul “Rookie” Rodarte has an
impressive top 25 showing to date with some solid showings in the 5k’s
and the road mile. The men’s long course series is stacked with amazing
NorCal talent, but Alex Esparza nabbed some points with this strong
showing at the ATB12k. With 7 of the 12 races complete, the men are
sitting in 6th place in the standing… both the highest ranking and most
points earned in club history so far!
OPEN MENS “SHORT”
COURSE STANDINGS
14th – Justin Valdez – 104pts
24th – Raul Rodarte – 80pts
59th – Matt Paquet – 36pts
82nd – Alex Esparza – 21pts
82nd – Aaron Jacobson– 21pt
88th – Andy Crawford – 19pts
101st – Rene Felix – 11pts
106th – Mark Hostetter– 5pt
OPEN MEN “LONG”
74th – Alex Esparza – 19pts
On the women’s side, new wolf, Melissa Haahr
is definitely earning her keep with the club.
She has competed and scored in 6 of the 7
races. All her hard work has her ranked in the
top 50 in both the short and long courses. And
you can always count on Claire Saxton to keep
herself in the top 30 on the standings, a 10th
place finish in the road mile didn’t hurt either!
The women are holding on strong with their
3rd place rank, but with some of the longer
races coming up, hopefully we can keep
fielding competitive teams.
WOMENS “LONG”
COURSE STANDINGS
9th – Lisa Renteria – 183 pts
28th – Claire Saxton – 78pts
41st –Melissa Haahr – 54pts
48th – Krystal Buck – 47 pts
51st – Ashley Chavez -44pts
54th–Caroline Temmins– 42
55th – Susan Armenta – 40
68th –Honor Fetherston– 28
75th – Jenn Betancourt – 25
89th – Michelle Kern – 19 pts
109th – Mona Leon
USATF Standings thru 7 of 11
Grand Prix PA Road Races
OPEN MEN:
OPEN WOMEN:
1. Aggies – 83 points
2. NBSV – 59 points
3. Excelsior – 55 points
1. SRA Elite – 61 points
2. Impala – 60 points
6. Wolfpack – 28 points
4. Aggies – 39 points
(out of 11 scoring teams)
3. WOLFPACK –46 points
(out of 9 scoring teams)
3
www.runwolfpack.com
Summer 2014
PA Spring Road Review – Masters!
For the first time in club history, we have fielded and scored a Women’s Masters team (age 40+), at not
just one, but at three of the races! With four races remaining, hopefully we can field a few more squads
and get into the top 3 in the standings and since only 3 ladies are needed to score, hopefully that won’t be
too hard to accomplish! Having an overall strong 2014 so far is Caroline
“CT” Temmins. A pair of 24th rankings, with the help of her 7th place
MASTERS MEN “SHORT”
effort in the road mile find her with one of the most points earned by a
COURSE STANDINGS
Lady Wolf. And had she turned 40 a little earlier in the year, she would
31st – Mark Hostetter – 68pts
76th – Tony Arreola – 17pts
have earned solid points from the Norcal 10mile back in March. After a
85th – Andrew Green – 11pts
short stint in LA, Susan Armenta returned back to the Bay and finds
95th – Tony Scardina – 2pts
herself ranked 7th in the long series (top 10 get comped in 2015). Equally
Impressive, former Olympic Trials
MASTERS MEN “LONG”
Marathoner, Honor Fetherston is
MASTERS WOMENS “SHORT”
40th – Mark Hostetter– 56pt
breaking records left and right and
COURSE STANDINGS
87th – Kirt Iverson – 9 pts
currently sits in 7th and 11th in the
24th – Caroline Temmins– 81pts
89th – Mike Dyer – 6 pts
27th – Honor Fetherston– 76pts
standings of the Seniors division (50+).
50th – Susan Armenta – 39pts
SENIORS MEN “SHORT”
25th – Tony Arreola – 85pts
48th – Bob Paredes – 34pts
SENIORS MEN “LONG”
29th – Bob Paredes – 89pts
On the men’s side, we fielded 3 full
teams so far, with our 5th place finish at
SacTown10 being our best yet.
Newcomer, Mark Hostetter is on a
mission to break as many of our Masters
records as possible. So far he has one,
but has tallied 5 runner-up spots to
former Wolf, Jeff Hongo. Meanwhile,
he is making himself known, standing in the top 40. With a little more
training under his belt, Mark will surely get there! Bob Paredes and Tony
Arreola are holding down some nice top 30 ranks in the Seniors division.
MASTERS WOMENS “LONG”
7th – Susan Armenta – 171pts
24th –Caroline Temmins–105pt
26th –Honor Fetherston–102pt
33rd – Michelle Kern – 81pts
SENIORS WOMENS “SHORT”
7th – Honor Fetherston – 70pts
SENIORS WOMEN “LONG”
11th –Honor Fetherston – 70pts
USATF Standings thru 7 of 11
Grand Prix PA Road Races
MASTERS MEN:
MASTERS WOMEN:
1. River City Rebels – 71 points
2. Excelsior – 58 points
3. Pamakids – 51 points
1. Pamakids – 75 points
2. Impala – 64 points
3. Tamalpa – 33 points
8. Wolfpack – 19 points
4. WOLFPACK –32 points
(out of 9 scoring teams)
(out of 6 scoring teams)
4
www.runwolfpack.com
Summer 2014
Additional Spring Race Recaps
The marathon bug has hit the Orange & Black.
We had a record number of
wolves compete in a Half (28) or Full (20) this Spring. New Wolf, Erin Garvey,
has raced a ridiculously impressive 128 miles in uniform so far, including 3 Full
and 3 Half Marathons. Erin has also been on a
Ragnar team and was a pacer for the Santa Cruz Half
this year! Not to be outdone, Michelle Ladcani leads
our Masters runners with 108 miles logged, with
most of those from the 4 marathons she did.
Almost 10 years out of his Wolfpack uniform, Aaron
Jacobsen returned and made his very impressive
club record mark of 2:35 in the Napa Valley
Marathon. Then eleven Wolves qualified and ran at
this year’s Boston Marathon in April (read a quick review on page 9). We also had a
large contingent of men and women make their Half and Full debuts this Spring.
Something must be in the water!
Bringing it back down a notch, we had many of the ‘Pack doing a
lot of local races on the roads. A couple of notables… 36
members competed at the Wharf to Wharf, with a remarkable 19
earning the coveted Top 100 jackets, and Justin Valdez earned
the club’s first Top 10 finish as he demolished the long standing
club record. The growing popularity of the SJ 408k saw 6 new
club records get set, including Michelle Kern’s 3rd place 31:50 as
a masters, and the strong 27:13 mark by Eddie Alaniz. Two
Seniors (50+) records were set (Bob Paredes & Honor Fetherston)
at the Great Race that goes from Saratoga to Los Gatos and few
more new marks were added.
In the all around beast department, Mareese Keane has added some incredible feats to her resume this year.
She competed in a 50k back in May and most recently completed the Ironman in Whistler Canada. You can
read her recap of her Quicksilver 50k on page 12.
On the oval, we had a number of new marks added to our all-time list, and we also saw a couple of club records
fall. High schooler, Kaila Gibson, donned the Orange for us for a few races and notched some quick times as
she battled with many collegiate and post-collegiate talent. She now sits as the 2nd fastest female Wolf in both
the 1500m (4:59) and 800m (2:20). Raul “Rookie” Rodarte put
himself on the board with a number
of quality marks, including his 4:15
and 16:11 times in the 1500 and 5k.
Most recently, Tony Arreola set a
new club record for our Seniors Men
in the 5k with an 18:18 clocking at
the all-comer meet. And Valdez
added to his number of club records
with his 4:30.31 clocking in the mile.
5
Summer 2014
Summer/Fall Schedule
www.runwolfpack.com
(tentative)
DATE
AUG
DAY
7
Thu
9
Sat
10
Sun
16
TRACK/XC MEET
ROAD RACE
TIME
TYPE
Los Gatos
6pm
Track
Los Gatos
9am
Trail
Team Dinner
San Jose
6pm
YUM
Sat
UCSC Challenge (4mi)
Santa Cruz
9am
XC
23
Sat
Rebels Challenge
Sacramento
9am
XC
24
Sun
Santa Rosa Marathon
Santa Rosa
6am
Road
31
SEPT
Sun
Race to End Summer (5k/10k/Half)
San Jose
8am
Road
7
Sun
Golden Gate Park Open (4mi)
San Francisco
9am
XC
13
Sat
NorCal Challenge (5k/8k)
Redding
9am
XC
LG All Comer
Dammit Run (5mi)
LOCATION
Sat
Big Kahuna Tri (Packet Pickup)
Santa Cruz
9am
Fund
14
Sun
Big Kahuna Tri (Course Monitor)
Santa Cruz
7am
Fund
20
Sat
Garin Park XC (5k)
Hayward
9am
XC
27
OCT
Sat
Willow Hills (5k)
Folsom
9am
XC
4
Sat
Presidio (5k)
5
Sun
12
Sun
19
Sun
25
Sat
San Francisco
San Jose Rock n Roll Half
Tamalpa Challenge (4.25mi)
Humboldt Half
Aggie Open (4.2mi)
Sat
Lets Go 510 (5k/10k)
8:30am
XC
San Jose
8am
Fund
San Rafael
9am
XC
Weott
8am
Road
Martinez
9am
XC
Berkeley
9am
Road
Santa Rosa
9am
XC
Los Gatos
7pm
Track
Sacramento
8am
Road
NOV
1
Sat
Empire Open (3.4mi)
5
Wed
9
Sun
16
Sun
PA Championships (4mi/6mi)
San Francisco
9am
XC
19
Wed
Twilight 2-mile (tentative)
Los Gatos
7pm
Track
27
DEC
Thu
SV Turkey Trot
San Jose
8am
Road
7
Sun
Cal International Marathon
Sacramento
8am
Road
14
Sun
Xmas Relays
San Francisco
9am
Road
Twilight 2-mile (tentative)
Clarksburg Half
PA Team Scored Race
Team Fundraiser
6
Summer 2014
www.runwolfpack.com
Ask Claire
Q: I suffer from stomach problems during my long runs and races. I try to get enough
carbohydrate so I don’t “bonk,” but sometimes I’m tempted just to skip it to avoid the
pain and diarrhea that comes with it!
A:
You are right to try and take in carbohydrate and electrolytes while you are running, but unfortunately this can lead to gastrointestinal
problems for some people. On the bright side, there are some things to try that can help you with this.
As many as 30-50% of athletes suffer from gastrointestinal problems during exercise, especially if the exercise is of long duration or high
intensity. These problems could include nausea, abdominal pain, cramps, diarrhea, and acid reflux. During exercise, blood flow shifts to
the muscles, so there is less blood flow to the organs like your stomach and intestines, which do the job of digesting food. This contributes
to the gastrointestinal problems you have.
You might need to make some changes to what you are eating 24-48 hours before your race. Especially if your stomach problems start
earlier in your run, it could be related to something you ate much earlier. Things to think about would include caffeine, alcohol, fiber, dairy
products, and high fructose corn syrup. You may eat or drink it frequently but not know it’s creating a problem while you are running. Try
taking something out of your diet for a few days before a long run and see if it helps (just try one thing at a time). If you have significant
stomach problems, trying avoiding high fiber, high fat, and lactose-containing foods for 24 hours before your run.
Many adults are lactose intolerant, but some are not aware of it. Some symptoms of lactose intolerance are gas, diarrhea, bloating. It is
more likely to happen with dairy products that are higher in lactose (milk, cream, ice cream) than lower (yogurt, cheese), so you may
tolerate some dairy foods but not others. Eat them close to a long run or race only if you know you won’t have problems.
You may also need to try decreasing fiber for 24 hours or up to a few days before an important event. Choose white bread instead of
whole wheat, regular pasta instead of whole grain. This isn’t how you want to eat your whole life, but just for a few days.
It may be helpful to have your biggest pre-run meal at lunch the day before, and finish with a decent carbohydrate-containing dinner that
is not overly large. Moving the biggest meal to lunch will allow more time for digestion of the large meal. Keep dinner foods non-greasy,
moderate in spice, and avoid high fiber foods like raw veggies and legumes. Fat and fiber slow digestion, so you want to avoid these to be
sure your gastrointestinal system has enough time to thoroughly digest the foods you eat before race time.
Eat your pre-race meal 3 hours before race start. This might mean waking up earlier than you would like, but it could help you in the long
run (pun intended). Keep this meal low in fiber and fat, but it should have some protein along with the carbohydrate. Keep sipping water
or a sports drink up to 30min before the race starts. This should allow you to process everything before it’s time to head to the start line.
On a related note, remember to avoid non-steroidal anti-inflammatory medicines (ibuprofen, aspirin, aleve, advil)
before a marathon or long run since these medicines can increase intestinal permeability and chances of bloody
diarrhea. Acetaminophen (Tylenol) in small doses is okay.
You’ll need to make some changes to what/how you are eating and drinking during your long runs, too. Especially
if the gastrointestinal distress happens in the latter part of the run or immediately after taking run nutrition, then
the distress may be related to the building concentration of the fuel (carbohydrates) in your stomach. The
stomach digests fuel most effectively when it’s diluted (ie sports drink vs a gel). Avoid taking a sports drink with
your run nutrition (gel, bar, etc) as it may be too much carbohydrate to have in your stomach at the same time.
Take gels/chews as you approach aid stations, so you can dilute with plain water while there. Otherwise, you may
suffer from “dumping” when the fuel goes right through you and you are hunting for a porta-potty.
Also, it may help to space out your fuel during the run, such as one chew or ¼ of a gel
every mile. Start early and take the small amounts often, so you don’t get behind on your
carbohydrate needs. Try different brands and types of fuels. There are so many to choose
from now—gels, beans, chews, block, bars, and drinks.
I hope these ideas will be helpful for you. Sorry to say, there is no one answer for
everyone—much experimentation may be required!
Claire Saxton, MS, RD, CNSC
Let Claire know if you have a
question you might like answered
in a future newsletter.
7
www.runwolfpack.com
Summer 2014
PT Time with Janet
*So Why Can’t We Recruit our Glutes?
Written By: Janet Yiu, PT, DPT, CSCS
Recently, I have noticed an increase in discussion on how weak gluteals are linked to numerous injuries. Injuries such as
hamstring strain, knee pain, and low back pain can all be traced back to weak gluteals. We diligently stretch and strengthen
but we all still seem to have difficulty activating our gluteals…WHY? Well here are some reasons:
We sit a lot!
Nearly all of our daily activities are performed in seated position. From eating a meal, driving, sitting at a desk at work, to
relaxing on the couch; the majority of day is spent sitting. Additionally, we don’t always sit up straight. We lean against the
couch end, we scrunch up in an airplane seat, or we squint at our computer screen, all of which leads to imbalances in our
body. From prolonged sitting, the soft tissue in our glutes becomes desiccated and stagnant making it difficult to recruit and
generate force. Furthermore, the tightness in our hip flexors also contributes to greater difficulty recruiting our glutes.
In a typical workday, an office worker can sit upwards of 14 hours! Does 10, 20, or even 30 minutes of stretching and
strengthening our hips and glutes make a difference? It depends! If a person’s goal is to walk without pain, 20 minutes of
exercise may help. BUT if a person’s goal is to return to running a marathon, 30 minutes worth of stretching and
strengthening will likely not cut it. One way to restore the soft tissue is to roll it out with a lacrosse ball. By applying pressure
on the muscle it pushes the stagnant fluid out and upon release new fluid is allowed in. The process is similar to how a
kitchen sponge works.
Is All Pelvic Drop Really Bad?
When standing on one leg study your hip alignment in a mirror. If when you lift one leg the pelvis drops on the opposite side,
it is an indicator of a weak gluteal in the standing leg. This is called a pelvic drop. There is discussion that the pelvis must stay
level in order to obtain proper running form because it’s a sign of a strong glute. Current consensus states that allowing the
pelvis to drop can lead to bursitis, ITB syndrome, and knee pain. However, in order to properly load the glutes, the femur
must be able flex, adduct and internally rotate relative to the femur. Allowing the pelvis to drop (hip to adduct) will actually
recruit the glutes. The glutes’ ability to decelerate tri-plane motion is what actually helps keep us injury free.
Do Clam Shells Really Get You Back To Running
Maybe? Traditional gluteal strengthening exercises such as clams, hip bridges, leg lifts and planks provide a good foundation.
However, in order to function you must perform exercises that replicate the motion you are trying to fix. The traditional
exercises are not authentic to the movement of running. Performing functional exercises in an upright position are necessary
to return to functional strength. While basic strength exercises are necessary for a strong foundation, functional exercises
are equally, if not more, important because it resembles our activity, RUNNING. After a long day of sitting, performing
activation exercises prior to your run helps to stimulate the muscles. Running requires impact, impact which can injure if our
muscles aren’t ready to take it. Think of activation exercises as something to get the rust knocked off of your shock absorbers
(to prepare the muscles functionally for) the impact of running. To help recruit your gluteals while running, when your foot
hit the ground kick the leg back and slightly outwards. Perform this activation exercise during the first couple minutes of
running to stimulate the glutes.
Clam exercise –
Does it resemble running?
Lunge with reach –
resembles running!
THE PLAN
Lacrosse ball roll glutes or any other body part. My pre-workout routine is roll out hip flexors, upper back and glutes.
I also roll my calves and quadriceps if they feel tight.
Make sure your motion in all three planes is adequate on both sides. Stretching my left hip allows my RIGHT hip to
go into the frontal plane!
Perform not only basic glute exercises but functional exercises to gain a good foundation and tri-plane strength. Do
activation exercises prior to your run!
Follow Janet blog for more helpful tips and exercises to stay
healthy and injury free! www.3drunner.blogspot.com
8
Summer 2014
#BostonOrBust
www.runwolfpack.com
Written by: Lisa Renteria
Getting the opportunity to run Boston is something most runners have on their bucket list. Getting
the chance to run Boston with more than 10 of my teammates, that is something that can never be
recreated!
We had 11 Wolves at this year’s event, plus 2 more that did the 5k the day before. Some of the
group had done the marathon in previous years, including two who were there last year during the
bombings, but for many of us, it was our first time out at the historic race. What a wonderful
experience it was! Not just the race itself, but the travel, the sightseeing, the runs, the food, the
expo, the beer… it was all so much more amazing because we got to share it together. A good
group of us went in on a house for the weekend, and oh the stories we have! Many of the group
were able to explore Beantown before and after the race to some extent, including a trip to
Harvard, a Duck Tour, and some even caught the Red Sox host the Yankees at Fenway.
As for the race itself, it was a bit warmer than we had hoped, but the energy was incredible. Not everyone had their best
races out there, but I know for a fact that we all gave it everything we could on that day. After the race, most of us were
able to meet up to share our war stories over snacks and a well-earned beer or two (or three).
I, for one, know that it will be hard to top all that was the 2014 Boston Marathon weekend, so I’m not in a rush to go back
out and do it again. Maybe in a few years it will come back on my list of races to repeat. But for now, I will forever cherish
the amazing experience I got to share with my Wolfpack Family!
Team Scores (Top 3 by official time)
Open Men: 70th out of 83 teams – 9:38:22
Nick Piellusch (34) – 2:54:30 (6:40 pace)… 1424 Overall, 1346 male, 1041 Age Group
Tung Vu (36) – 3:02:18 (6:58)… 2744 Overall, 2588 Male, 1806 Age Group… PR!
Kirt Iverson (44) – 3:41:34 (8:28)… 12905 Overall, 8963 Male, 1606 Age Group
Tony Arreola (54) – 4:39:30 (10:40)… 24732 Overall, 14155 Male, 2054 Age Group
Open Women: 21st out of 72 teams – 9:41:38
Jenn Betancourt (33) – 3:05:15 (7:04)… 3266 Overall, 220 Female, 185 Age Group… PR!
Lisa Renteria (36) – 3:15:01 (7:27)… 5298 Overall, 587 Female, 473 Age Group
Claire Saxton (36) – 3:18:32 (7:35)… 6066 Overall, 809 Female, 646 Age Group
Krystal Buck (24) – 3:43:09 (8:31)… 13362 Overall, 4201 Female, 2800 Age Group
Masters Women: 27th out of 66 teams – 10:39:45
Caroline Temmins (40) – 3:22:17 (7:43)… 7033 Overall, 1131 Female, 135 Age Group… PR!
Susan Armenta (40) – 3:25:07 (7:50)… 7836 Overall, 1441 Female, 178 Age Group
Michelle Ladcani (46) – 3:52:23 (8:52)… 15957 Overall, 5697 Female, 787 Age Group
9
Summer 2014
www.runwolfpack.com
Top 10 Thoughts a Newcomer Has to the Team
Shortly after this year’s San Jose 408k in March (as in like 2 hours after the race), I got an email from a
young lady that had just raced. She started off with “I have seen the Wolfpack team out at a number of races
and have always been curious about joining.” A few back n forth emails later and we found we were a perfect
match in what she was looking for. Here is Anna’s Top 10 thoughts about joining the club and being new to a
team that I’m sure everyone can relate to!
Written by: Anna DeLeon
10. So excited to have a new running crowd! Hopefully they will
like me. Wow, I haven’t been nervous to meet new people since
middle school...
9. At the bottom of the hill by the Lexington Reservoir: “That
hill doesn’t look so bad.” 2/3 of the way up: “Can’t breathe. I
think my lungs are going to explode. I can’t feel my
fingers. This is a new feeling in my head.” Finishes the
minimum (3), EVERYONE turns around and goes back up:
“Damn. I have to go more. Damn Dam Damn.”
8. I gotta get in shape. I was beat by everyone, including the
Seniors athletes! (… at every race…)
7. What warm-up exercises do I remember from back in the day that I can use right now to look like I know
what I’m doing?
6. Meets Rod and Isaac at the first Garrett Station post-said Lexington Hill. Listens to them discuss races,
times, courses of events that they ran 10-15 years ago, splits from random track workouts in January, as well
as various runners’ performances in Chicago, Boston and New York Marathons of years past: “I gotta start
studying my results, times, and other big races so that I sound legit. Actually, I won’t remember
anyway. I’ll just try to remember my races as a Wolfpack teammate.”
5. We’re meeting at Bed Bath & Beyond at WHAT TIME?!?
4. Runs a solo run at LGCT: “Do I know this person? Is
that a Wolfpack teammate? How about that one?” Guy
runs past in hat. After he passes “Oh wait, that was
Andy. I missed my opportunity to say hi!”
We’re meeting at Bed Bath &
Beyond at WHAT TIME?!?
3. Muscle Milk is actually starting to taste good…
2. Sees Lisa’s Facebook post referencing “The Beast” workout later that night. Asks Lisa what I should do
to mentally prepare. Response is nowhere near sufficient enough to calm my growing nerves. Runs 3 miles
at my “own” pace: “We need more girls out here. I’m all by myself. I’m not slow, there just aren’t enough
girls out here to run with me. It’s okay. You’re doing great.” Does the rest of the workout, and two
Wolfpack team members volunteer to pace me on my all-out 400: “Whoa whoa whoa! I can’t give up! Keep
going!” Beast accomplished! Mental Preparation was not needed, just positive self-talk and some great
teammates.
1. Best decision of 2014. Happy to be a new teammate!
10
Summer 2014
www.runwolfpack.com
Jenn’s Top 10 Memories as a Wolf
Even though she was only with us for a little over a year, it seems like a lifetime. As Jenn leaves us for San Diego
(for now), we’ve asked her to give us her Top 10 favorite moments while donning the Orange & Black! Good
times Dr. JB… can’t wait to create more amazing memories!
Written by: Dr. Jenn Betancourt
10) The first time I came to the track I wasn't part of the pack (yet). Everyone was so welcoming and friendly....so....I joined!
9) After many too tight/too short running team singlets- FINALLY! a singlet that didn't require sucking it in. Hooray!
8) The good ol’ BBB at weird times like 5:12. What's that all about anyhow?
7) You know you are on an awesome team when volunteering for
races at the wee hours of the morning is actually fun!
6) Hill repeats up that giant hill (St. Joes?). The view from the top is
epic! Happy to share that with the ‘pack.
5) Muscle Milks – cookies and cream! All you can drink (which, let’s
be honest, is about one bottle)
4) Bay to Breakers Centipede 2013. "Wolfpack Draw Blood"
3) Claire - the girl with the mean kick. During my last few races, Claire and I ran stride for stride for all but the
last half mile. That's when she shifts into a magical race gear and leaves me in the dust! hahaha, everytime!
Must learn her ways!
2) A TRUE and SINCERE outpouring of support, love, and
motivation. When you kick butt- we hug n high five. When you're
hurt or the race didn't go well- we hug and encourage rest, when
normal life throws curveballs- we got each other, when good stuff
happens- we congratulate each other!
1) Boston Marathon 2014 - the travel, the team meals, team
condo, team packet pick-up, running by each other on the course,
race selfie with coach, seeing Val and Janet at mile 21, riding the
bus together, waiting in the longest portapotty line in the world,
holy canoli ! #bostonorbust, Val forgetting her subway card, Val
forgetting her race bib, Val forgetting her ATM card. hahaha, I said
a boom boom booom! meeting new friends, post-race beers,
stretch session with Sara Hall, laughing, foam rolling and crossing
that finish line as a member of the best running club around! Love
you guys. I will never forget this awesome time!
…And ultra #1 best Wolfpack memory = Coach Lisa! You are so rad - I look up to you, you speed demon,
motivating, big hearted fun friend! I will miss you. So come run a race in San Diego. WOLFPACK SD!!!!
~Thanks for the wonderful memories!
11
Summer 2014
www.runwolfpack.com
Going Long at the Quicksilver 50k
Written by: Mareese Keane
I spent the winter in a sea of triathlon training books and advice trying to find a plan and race
schedule that would work for me training for Ironman Canada in July. I had already decided to
include a lot of trail running in my training. Apparently trail running builds power in the legs
that really helps with the transition from bike to run. The old idea of running a marathon during
your training was poopooed by all the latest triathlon training gurus. “You go too hard”, they
said! “The recovery will take too much out of your training time”. There were however some
suggestions that having a long day hike (8+hrs) out on trail was a good idea. It would give you an
idea of how to manage your nutrition over a long period and get used to the idea of being on
your feet for a long time. I decided that running a trail 50k fit into this training suggestion. We
all know you can’t go too hard on trail. There are all those lovely views to look at for starters.
On May 10th, I found myself on the start line for the 2014 Quicksilver 50k at 6am!! Over the
previous months I had run all the trails that would be used in the race so I knew each of the
challenges well. The race starts with a gentle downhill with the sunrise in your face before
launching you into a very steep 1 mile climb that is unrelenting to the top. Having decided
beforehand that I was going to brisk walk up this section, I was actually surprised that everyone
else had the same idea. There is definitely a different mentality going on with these ultra folks.
In it for the long haul, you definitely don’t want to burn out too early. At mile 2.5 we hit the fabulous New Almaden
Trail. This is 5 miles of rolling single track. You need to keep your wits about you as there are roots and rocks galore on the
trail. It can also be tricky to pass people. I fell in behind a group of 5 or 6 other runners and we bounded along as I slowly
made my way past them. Back on the wide trail, I met my new friend for the day Pete! We fell into step with each other and
exchanged stories for the next 10 miles or so. I heard about his multi-day adventures, we discussed Ironman training
strategies, I fell behind when the trail went down, I caught back up when the trail went up.
At the aid station at mile 16, as I gorged on watermelon slices, the Stevens Creek Striders told me I was 3rd female! Nice! I
refilled my water bottle and headed into the long descent to the McAbee entrance. Pete took off on the downhill with
impressive speed. I came upon him about 4 miles later, scratching his head at a trail junction where the markings were a
little ambiguous. Fortunately I knew the route and was able to point us in the right direction. At McAbee there was another
aid station with a dizzying array of choices...boiled potatoes, fruit, cookies, chips, gels. More watermelon and a few salted
boiled potatoes were what took my fancy before heading off. The next 5 miles (miles 21 to 26) were straight uphill and I was
mentally psyched up to take it on. The trail is steep but definitely runable so I was determined to maintain a run at all times,
no matter how slow. So I chugged along…..passed a couple of people….chug...chug….all the way to the top of the hill and the
Steven’s Creek Striders aid station again! Hurray! I had it in the bag! 5 miles to go of mostly downhill…..I can do 5 miles in my
sleep….off I go down the other side.
There is a funny thing about running into new distance territory….I remember it happening way back when I did my first
couple of marathons. You run 18 miles one week, then you run 20 miles and last 2 miles seem excruciatingly hard because
you haven’t been there before or for a long time. I had never been past 26.2 and I don’t know if my body or my mind knew
that, because very soon after that mark my right leg started to have a little tantrum! This downhill trail was not working for it,
and it was letting me know. Let’s just say that the next few miles were rather torturous. I resorted to walking some of the
steep down sections backwards. The uphill was not too bad but it was mostly down. About half a mile from the end, my
buddy Pete came charging down the hill behind me! “Oh no! What happened?” followed by “4th place woman isn’t far
behind you!”. That was just motivation enough to grit my teeth and pick up the pace, limping style, and chug over the finish
line as 3rd place female, 20th overall in 5:23.
The experience was awesome! The challenge was very rewarding and I am pleased to say that with a bit of ice and rest, my
tantruming right leg recovered quickly. On to Ironman in July! Having a 50k in the bag however does make me think about
new options for next year…...
Editor’s Note: Mareese completed the Ironman Canada in Whistler with a time of
12:15:20, good enough for 12th in her age group and 76th overall female!!
12
Summer 2014
As of 8/6/14
Wolfpack Club Records
Open Men
40+ Men
Open Women
www.runwolfpack.com
40+ Women
10.74-Hung Nguyen
(2002)
21.63-Hung Nguyen
(2002)
53:48-Ben Mullen
(2011)
1:57.84- Ben Mullen
(2011)
4:06.40 - Justin
Valdez (2013)
4:30.31 – Justin
Valdez (2014)
4:23 – Justin Valdez
(2014)
10.62-Marty Krulee
(1997)
9:50.1 - Justin Valdez
(2013)
15:40.12 – Matt
Stephens (2013)
15:29- Alan Jackson
(2004)
27:13 – Eddie Alaniz
(2014)
10:58.6-Casey Strange
(2012)
18:18 – Tony Arreola
(2014)
15:58-Jeff Hongo
(2006)
33:20 – Tony Scardina
(2014)
2:19.36 - Lisa Renteria
(2003)
4:45.76 - Lisa Renteria
(2003)
5:02.09 - Lisa Renteria
(2002)
5:22 - Claire Saxton
(2013)
11:53.2 - Lisa Renteria
(2002)
11:08.1 - Lisa Renteria
(2013)
17:43.74 – Lisa Renteria
(2013)
17:43 - Lisa Renteria
(2013)
31:23 – Lisa Renteria
(2014)
10k Road
32:39-Alan Jackson
(2004)
33:55-Jeff Hongo
(2005)
35:45-Rosemarie
Lagunas (2000)
36:19-Rosemarie Lagunas
(2004)
HalfMarathon
1:13:08 - Justin
Valdez (2012)
1:14:22-Jeff Hongo
(2006)
1:16:10-Rosemarie
Lagunas (2000)
1:36:41 – Honor
Fetherston * (2014)
Marathon
2:35:58 – Aaron
Jacobsen (2014)
2:56:16-Casey Strange
(2012)
2:45:24-Rosemarie
Lagunas (2000)
3:22:17 – Caroline
Temmins (2014)
15:29-Alan Jackson
(2004)
16:26-Jeff Hongo
(2006)
19:08 – Valerie Weilert
(2012)
21:14-Mary Vidovich
(2010)
20:38-Alan Jackson
(2004)
21:13-Jeff Hongo
(2006)
23:48 - Lisa Renteria
(2013)
27:50 – Honor
Fetherston* (2014)
30:10-Justin Valdez
(2014)
32:53-Jeff Hongo
(2005)
35:33 - Rosemarie
Lagunas (2000)
41:06 – Honor
Fetherston* (2014)
39:33-Jeff Hongo
(2003)
41:41 - Jeff Hongo
(2006)
44:27-Rosemarie
Lagunas (1999)
45:46 - Rosemarie
Lagunas (2004)
54:47-Alan Jackson
(2004)
62:15 – Mark
Hostetter (2014)
62:45-Sarah Hallas
(2012)
71:24 – Susan Armenta
(2014)
100m
200m
400m
800m
1500m
Mile
Road Mile
2:18.32-Dave Lucas
(2009)
5:25.87 – Andrew
Green (2012)
4:51.70-Jeff Hongo
(2005)
Steeple
2-mile
5k Track
5k Road
8k Road
6:12 – Caroline Temmins
(2014)
13:37.6 – Honor
Fetherston (2013)
18:28-Rosemarie Lagunas
(2006)
31:50 – Michelle Kern
(2014)
10k Track
100/110m
Hurdles
400m
Hurdles
Zippy 5k
(SF)
Great Race
(4mi)
Wharf to
Wharf (6mi)
Across the
Bay (12k)
10mi
15.59-Ben Mullen
(2009)
55.10-Ben Mullen
(2010)
13
www.runwolfpack.com
Road Mile
5k Road
5k Road
5k Road
5k Road
15:29 – Alan Jackson – 2004 – Zippy
15:59 – Nick Clinton – 2011 – Bidwell
16:10 – Jeff Hongo – 2004 – Zippy
16:25 – Bill Rice – 1999 – Farside
16:41 – Rene Felix – 2013 – SV Turkey Trot
Great Race
5k(4mi)
Road
5k Road
5k Road
5k Road
20:38 – Alan Jackson – 2004
20:56 – Jeff Hongo - 2001
21:07 – Bill Rice - 2001
22:21 – Chris O’Neal - 2009
22:35 – Taff Dirks - 2010
Wharf to Wharf
30:10 – Justin Valdez – 2014
30:48 – Alan Jackson – 2004
31:37 – Jeff Hongo - 2002
31:38 – Bill Rice – 2001
31:56 – Eddie Alaniz - 2014
10k Road
32:39 – Alan Jackson – 2004 – Heritage Oaks
33:20 – Jeff Hongo – 2003 – Farside
34:04 – Aaron Jacobsen – 2014 – Marin
34:33 – Justin Valdez – 2014 – Marin
34:46 – Matthieu Paquet – 2014 - Marin
12k Road
39:33 – Jeff Hongo – 2003 – Across the Bay
40:44 – Alan Jackson – 2004 – Across the Bay
41:09 – Nick Clinton – 2011 – Bay to Breakers
41:44 – Alex Esparza – 2014 – Across the Bay
47:52 – Tung Vu – 2014 – Across the Bay
10 Miles
54:47 – Alan Jackson – 2004 – Cal 10
54:50 – Jeff Hongo – 2001 – Cal 10
59:25 – Nick Piellusch – 2013 – SacTown 10
65:41 – Isaac Medrano – 2013 – SacTown 10
67:33 – Patrick Saxton – 2012 – SacTown 10
Half Marathon
1:13:08 – Justin Valdez – 2012– (San Mateo)
1:14:44 – Rene Felix – 2011 – SJ RnR
1:16:57 – Jeff Hongo – 1999 – Primo’s
1:19:06 – Adam Marriott – 2012 - Humboldt
1:22:24 – Nick Piellusch – 2013 – Boston*
Marathon
50k Trail
Open Men’s ~ All-Time Lists
4:23 – Justin Valdez – 2014 – San Rafael
4:25.87 – Alan Jackson – 2004 – FF Davis
4:26.1 – Nick Clinton – 2012 – San Rafael
4:33 – Matthieu Paquet – 2014 – San Rafael
4:37 – Raul Rodarte – 2014 – San Rafael
2:35:58 – Aaron Jacobsen – 2014 – Napa
2:46:23 – Nick Piellusch – 2013 - Boston
2:59:17 – Jeff Hongo – 2003 – San Diego RnR
3:02:18 – Tung Vu – 2014 - Boston
3:05:37 – JP Thyken – 2011 – Big Sur
8:07:20 – Isaac Medrano – 2012 – Pacifica
(Top 5)
100
Hung Nguyen – 10.74 – 2002
Brett Fernald – 10.87 – 1998
200
Hung Nguyen – 21.63 – 2002
Brett Fernald – 22.01 – 1998
400
Ben Mullen – 53.48 – 2011 – LG All-Comers
Eric Huynh – 54.66 – 2014 – LG All-Comers
Bud Bolin – 55.51 – 2014 – PA Championships
Raul Rodarte – 58.35 – 2014 – LG All-Comers
Matthieu Paquet – 71.44 – 2014 – LG All-Comers
800
Ben Mullen – 1:57.84 – 2011 – LG All-Comers
Matt Stephens – 1:59.37 – 2013 – LG All-Comers
Chris O’Neal – 1:59.53 – 2009 – Harlan Anderson Invite
Nick Clinton – 2:00.70 – 2011 – SFSU Distance Carnival
Eric Huynh – 2:06.34 – 2014 – Stanford All-Comers
1500m
Justin Valdez – 4:06.40 – 2013 – Johnny Mathis
Matt Stephens – 4:13.99 – 2014 – LG All-Comers
Raul Rodarte – 4:14.70 – 2014 – Brutus Hamilton
Matthieu Paquet – 4:19.38 – 2014 – LG All-Comers
Rene Felix – 4:20.04 – 2014 – De Anza Open
1-mile
Justin Valdez – 4:30.31 – 2014 – LG All-Comers
Eduardo Garibay – 4:30.43 – 2012 – Berkeley All-Comers
Matt Stephens – 4:36.20 – 2013 – LG All-Comers
Rene Felix – 4:39.72 – 2011 – LG All-Comers
Andy Crawford – 4:53.92 – 2014 – LG All-Comers
2-mile
Justin Valdez – 9:50.1 – 2013 – Wolfpack Twilight
Matt Stephens – 10:02.6 – 2011 – Wolfpack Twilight
Rene Felix – 10:03.2 – 2011 – Wolfpack Twilight
Taff Dirks – 10:15.9 – 2009 – Wolfpack Twilight
Rigo Ramirez – 10:30.8 –2009 – Wolfpack Twilight
3200m
Raul Rodarte – 10:12.72 – 2014 – Stanford All-Comers
5000m
Matt Stephens – 15:40.12 – 2013 – LG All-Comers
Rene Felix – 15:53.89 – 2013 – SFSU Distance Carnival
Raul Rodarte – 16:11.05 – 2014 – Johnny Mathis
Alex Esparza – 16:43.51 – 2013 – LG All-Comers
Eddie Alaniz – 16:47.37 – 2013 – LG All-Comers
110 HH
400 IH
Ben Mullen – 15.59 – 2009 – Johnny Mathis
Ben Mullen – 55.10 – 2010 – Johnny Mathis
Shot Put
Discus
Javelin
High Jump
Andrew Dela Cruz – 2013 – LG All-Comers
Andrew Dela Cruz – 2013 – LG All-Comers
Andrew Dela Cruz – 2014 – Johnny Mathis
Eric Huynh – 5’2 – 2013 – LG All-Comers
14
Summer 2014
www.runwolfpack.com
Open Women’s ~ All-Time Lists
(Top 5)
Road Mile
5:22 – Claire Saxton – 2013 – San Rafael
5:26 – Lisa Renteria – 2013 – San Rafael
5:29.1 – Valerie Weilert – 2012 – One Mile Bang
5:30.7 – Jessica Gonzales – 2012 – San Rafael
5:30.9 – Krystal Buck – 2012 – San Rafael
5k Road
17:43 – Lisa Renteria –2013– SV Turkey Trot (PA)
17:51 – Claire Saxton – 2013 –SV Turkey Trot (PA)
18:36 – Valerie Weilert – 2012 – SV Turkey Trot
19:07 – Jenn Betancourt – 2014 – SCruz Firecracker
19:23 – Susan Armenta – 2012 – Zippy
Great Race
(4mi)
23:48 – Lisa Renteria – 2013
25:34 – Valerie Weilert – 2009
25:40 – Dana Underwood – 2009
26:13 – Mary Vidovich – 2000
26:45 – Susan Armenta – 2011
8k Road
31:23 – Lisa Renteria – 2014 – SJ 408k
32:22 – Susan Armenta – 2012 – SJ 408k
34:19 – Mona Leon – 2013 – SJ 408k
35:07 – Erin Garvey – 2014 – SJ 408k
36:15 – Niki Turnipseed – 2014 – SJ 408k
Wharf to Wharf
35:33 – Rosemarie Lagunas – 2000
36:48 – Lisa Renteria – 2013
37:37 – Jenn Betancourt – 2014
38:00 – Valerie Weilert – 2012
38:11 – Julie Shaw - 2014
10k Road
35:45 – Rosemarie Lagunas – 2000 – LSI Logic
37:24 – Lisa Renteria – 2013 – Marin
38:25 – Susie Blake – 1998 – ??
38:29 – Sarah Hallas – 2011 – Marin
39:15 – Claire Saxton – 2013 – Marin
12k Road
44:27 – Rosemarie Lagunas – 1999 – ATB
47:38 – Lisa Renteria – 2014 – ATB
48:45 – Claire Saxton – 2014 – ATB
48:48 – Jenn Betancourt – 2014 – ATB
49:07 – Valerie Weilert – 2013 – ATB
10 Miles
62:45 – Sarah Hallas – 2012 – Cal 10
64:51 – Lisa Renteria – 2014 – NorCal 10
65:44 – Susie Blake – 1999 – Cal 10
66:07 – Claire Saxton – 2013 – Mermaid SF
66:54 – Allison Stiller – 2012 – SacTown 10
Half Marathon
1:16:10 – Rosemarie Lagunas – 2000 –Oakland
1:22:04 – Lisa Renteria – 2014 – Humboldt
1:22:27 – Sarah Hallas – 2012 – SJ RnR
1:23:14 – Jasmine Sessions – 2014 – SC Half
1:27:00 – Claire Saxton – 2011 – NorCal Half
Marathon
2:45:24 – Rosemarie Lagunas – 2000 – US Oly Trials
2:52:12 – Sarah Hallas – 2012 – Santa Barbara
2:59:12 – Lisa Renteria – 2013 – Seattle RnR
3:05:15 – Jenn Betancourt – 2014 - Boston
3:12:15 – Mary Vidovich – 1998 – CIM
50k Trail
5:23:04 – Mareese Keene – 2014 – Quicksilver
800
Lisa Renteria – 2:19.36 – 2003 – Panther Invite
Kaila Gibson – 2:20 – 2014 – De Anza Open
1500m
Lisa Renteria – 4:45.76 – 2003 – Woody Wilson
Kaila Gibson – 4:59.06 – 2014 – SFSU Dist Carnival
Valerie Weilert – 5:02:89 – 2013 – Occidental
Danielle Zelinski – 5:33.14 – 2013 – LG All-Comers
1600m
Lisa Renteria – 5:02.09 – 2002 – LG All-Comers
Nicole Haggerty – 5:29.65 – 2010 – LG All-Comers
Valerie Weilert – 5:35.4 – 2011 – LG All-Comers
Susan Armenta – 5:53.2 – 2012 – LG All-Comers
3k Steeple Lisa Renteria – 11:53.2 – 2002 – Stanford Reject
2-mile
Lisa Renteria – 11:08.1 – 2013 – Wolfpack Twilight
Dana Underwood–11:36.4 –2009 –Wolfpack Twilight
Claire Saxton – 11:41.0 – 2013 – Wolfpack Twilight
Valerie Weilert – 11:45.4 – 2011 – Wolfpack Twilight
Nancy Velasquez – 12:17.6 – 2011–Wolfpack Twilight
5000m
Lisa Renteria – 17:43.74 – 2013 – SV Turkey Trot (PA)
Valerie Weilert – 18:24.26 – 2013 – SFSU Distance Carv’l
Heather Laptalo – 18:38.90 – 2009 – Johnny Mathis
Claire Saxton – 18:47.51 – 2013 – LG All-Comers
Melissa Haahr – 18:35 – 2014 – LG All-Comers
15
www.runwolfpack.com
Summer 2014
Masters Men’s ~ All-Time Lists
4:51.70 – Jeff Hongo – 2005 – FF Davis
5:02 – Mark Hostetter – 2014 – San Rafael
5:36.6 – Andrew Green – 2012 – San Rafael
100
Marty Krulee – 10.62 – 1997 - Fresno
800
Dave Lucas – 2:18.32 – 2009 – Harlan Anderson
5k Road
15:58 – Jeff Hongo – 2006 – Jamba Juice
18:52 – Andrew Green – 2012 – Zippy
20:08 – Rod Heskett – 2012 – PV 5k 4Play
20:50.6 – Tony Scardina – 2011 – RTESummer
1500m
Mile
Andrew Green – 5:25.87 – 2012 – LG All Comers
3k Steeple
Great Race
(4mi)
21:13 – Jeff Hongo – 2006
25:38 – Tom Dorst – 2010
25:51 – Tony Scardina - 2013
Wharf to Wharf
32:53 – Jeff Hongo – 2005
34:52 – Mark Hostetter – 2014
37:54 – Andrew Green – 2012
38:06 – Rod Heskett – 2012
40:14 – Tony Scardina – 40:14
10k Road
33:55 – Jeff Hongo – 2005 – Heritage Oaks
35:48 – Mark Hostetter – 2014 - Marin
35:50 – Casey Strange – 2012 – Marin
37:22 – Steve Lopez – 2011 – SV Turkey Trot
37:27 – Ralphie Chavez – 2013 – Morgan Hill
Road Mile
2-mile
5000m
12k Road
10 Miles
Half Marathon
Marathon
41:41 – Jeff Hongo – 2006 – Across the Bay
46:51 – Mark Hostetter – 2014 – ATB
49:40 – Kirt Iverson – 2014 – ATB
51:52 – Andrew Green – 2012 - ATB
62:15 – Mark Hostetter – 2014 – SacTown 10
65:28 – Ralph Chavez – 2012 – Mission 10
67:01 – Kirt Iverson – 2014 – SacTown 10
67:41 – Andrew Green – 2012 – SacTown 10
72:24 – Tony Scardina – 2014 – SacTown 10
1:14:22 – Jeff Hongo – 2006 – SF Half
1:17:13 – Casey Strange – 2012 – NorCal Half (SJ)
1:24:26 – Ralph Chavez – 2012 – NorCal Half (SJ)
1:33:32 – Jose O’Garrio – 2011 – SJ RnR
1:36:00 – Tony Scardina - 2011 – Morgan Hill
2:56:16 – Casey Strange – 2012 – CIM
3:00:44 – Ralphie Chavez – 2014 - CIM
3:30:15 – Jose O’Garrio – 2011 – SF Nike
3:41:34 – Kirt Iverson – 2014 – Boston
Casey Strange – 10:58.6 – 2012 – Wolfpack Twilight
Tom Dorst – 11:38.5 – 2009 – Wolfpack Twilight
Andrew Green – 12:53.1 – 2011 – Wolfpack Twilight
Andrew Green – 18:30.88 – 2013 – LG All-Comers
Kirt Iverson – 19:08.56 – 2014 – LG All-Comers
Mark Hostetter – 19:44.27 – 2014 – LG All-Comers
Seniors Men’s ~ All-Time
Road Mile
5:32 – Tony Arreola – 2014 – San Rafael
5k Road
18:10 – Tony Arreola – 2013 – SV Turkey Trot
34:51 – Steven Narvarte – 2014 – Marin415k
5k Track
18:18 – Tony Arreola – 2014 – LG All-Comers
Great Race (4mi)
26:45 – Bob Paredes – 2014
Wharf to Wharf
34:31 – Tony Arreola – 2013
35:45 – Daniel Filip – 2014
38:58 – Tom Dorst – 2011
41:05 – Bob Paredes – 2014
42:34 – Jose O’Garrio – 2012
42:59 – Greg Jenkins – 2014
10k Road
40:25 – Tony Arreola – 2014 – Marin
41:41 – Bob Paredes – 2014 – SV Turkey Trot
44:46 – Tom Dorst – 2013 – Marin
59:30 – Jim Thylin – 2013 - Marin
12k Road
49:51 – Mike Dyer – 2014 – ATB
51:35 – Bob Paredes – 2014 - ATB
10 Miles
67:55 – Bob Paredes – 2014 – SacTown 10
67:41 – Andrew Green – 2012 – SacTown 10
Half Marathon
1:39:38 – Tom Dorst – 2012 – Capitola Half
1:44:32 – Tony Arreola – 2014 – Boston (en route)
Marathon
2:59:33 – Tony Arreola – 2013 – Pocatello, ID
16
www.runwolfpack.com
Summer 2014
Masters Women’s ~ All-Time
(Top 5)
Road Mile
6:12 – Caroline Temmins – 2014 – San Rafael
6:35 – Jennifer Farquhar – 2013 – San Rafael
5k Road
18:28 – Rosemarie Lagunas – 2006 – Seagate
20:57 – Shoshanah Orzech – 2014 – SCruz Firecracker
21:14 – Mary Vidovich – 2010 – Zippy
21:19 – Stephanie Magsanay – 2012 – Zippy
24:33 – Michelle Ladcani – 2014 – Kaiser 5k
Great Race
30:43 – Kimberly Matthews – 2012
8k Road
31:50 – Michelle Kern – 2014 – SJ408k
32:53 – Susan Armenta – 2014 – SJ408k
Wharf to Wharf
43:33 – Caroline Temmins - 2014
46:02 – Jennifer Farquhar – 2013
51:00 – Stephanie Vannicola – 2014
10k Road
12k Road
10 Miles
Half Marathon
Marathon
36:19 – Rosemarie Lagunas – 2004 – Heritage Oaks
43:41 – Susan Armenta – 2014 – Marin
45:45 – Caroline Temmins – 2014 - Marin
46:03 – Stephanie Vannicola – 2013 – Marin
45:46 – Rosemarie Lagunas – 2004 – ATB
50:27 – Michelle Kern – 2014 – Across the Bay
52:17 – Susan Armenta – 2014 – Across the Bay
53:48 – Caroline Temmins – 2014 – Across the Bay
59:25 – Stephanie Vannicola – 2013 – B2B
1:11:24 – Susan Armenta – 2014 – SacTown 10
1:16:09 – Caroline Temmins – 2014 – SacTown 10
1:20:59 – Stephanie Vannicola – 2013 – NorCal 10
1:57:23 – Lynn Scardina – 2011 – NorCal 10
Seniors Women’s ~ All-Time
5k Road
20:51 –Honor Fetherston -2013 -Race Against PH
25:42 –Sharron Reiss-Miller –2014–Morgan Hill
Great Race
27:50 – Honor Fetherston* – 2014
30:15 – Sharron Reiss-Miller – 2013
8k Road
34:46 – Honor Fetherston - 2014 – SJ408k
38:06 – Sharron Reiss-Miller – 2013 – SJ408k
Wharf to Wharf
41:06 – Honor Fetherston– 2013
47:08 – Sharron Reiss-Miller – 2012
10k Road
43:55 – Honor Fetherston– 2014 – Marin
49:42 – Sharron Reiss-Miller –2013 – Jungle Run
12k Road
59:25 – Honor Fetherston – 2013 – B2B
10 Miles
1:12:15 – Honor Fetherston – 2014 – SacTown 10
Half Marathon
1:36:41 –Honor Fetherston –2014–Palm Springs
1:48:19 – Sharron Reiss-Miller–2012–SF Giants
1:39:46 – Stephanie Vannicola – 2013 –Kaiser
1:39:50 – Caroline Temmins –2014 –Boston(en route)
1:40:49 – Susan Armenta – 2014 – Boston (en route)
1:46:42 – Michelle Ladcani – 2014 – Boston(en route)
3:22:17 – Caroline Temmins – 2014 – Boston
3:25:07 – Susan Armenta – 2014 – Boston
3:44:11 – Michelle Ladcani – 2014 – Napa Valley
4:03:44 – Stephanie Vannicola – 2013 – Boston
Track Bests
2-mile
Honor Fetherston – 13:37.6 – 2013–Wolfpack Twilight
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www.runwolfpack.com
Summer 2014
Wolfpack Sponsors
Thank you to our sponsors for their discounts and donations:
We are consistently looking for sponsors/donators to help fund the team's
financial costs (entry fees, travel, apparel, etc).
If you are interested in sponsoring the Wolfpack Running Club, please contact
Lisa Renteria by email at [email protected]
*We are social media junkies!! Your next best source for
team news is to follow us:
$$ - Bring this
coupon in for
$5 off at our
Website … www.runwolfpack.com
Facebook … www.facebook.com/wolfpackrunningclub
Instagram... www.instagram.com/runwolfpack
Pre-Season
Team Dinner
at the
Spaghetti
*If you would like to contribute a story, article, or recap for
our upcoming newsletters, please email Lisa Renteria
Factory! - $$
Valid thru Aug 2014
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