Summer
2013
Making Strides
by Lauren Udwari
The Salt Lake City Track Club is excited to announce that it will be resuming
the Making Strides program this September. Making Strides provides SLCTC
members with a wonderful opportunity to give back to their community by
introducing kids to running.
Making Strides is a five-week running
program designed to introduce elementary school students to the sport of running. For one hour every Thursday
throughout the program, SLCTC members serve as coaches, helping kids improve their mile mes over the course
of the program. All aspects of running
are discussed: stretching, elite racing,
cross-training, and several other topics
that will get kids excited about the mulfaceted world of running.
Each one-hour coaching session consist
of two parts: an educaonal component, where guest speakers teach the
kids about everything from nutrion to
elite running, and a running component, where kids are divided into
groups and assigned to a coach who leads them through running-related exercises and, at the end of the session, a med mile. Coaches help each child
set individual goals, making sure their training and pace are appropriate. Kids
who parcipate in the Making Strides program receive a t-shirt, medal, and a
pair of running shoes. Gatorade is provided each week as well.
Making Strides is such an important program due to the lack of funding for
a+er-school programs at public schools. The Club looks forward to donang
connued on p. 2
In this Issue
Making Strides Page 1
Wasatch Trail Series Page 5
Announcements Page 2
Running in Sedona Page 6
Member Highlight Page 3
Run Schedule Page 7
Run Fit Recap Page 4
The Salt Lake City Track Club is a proud member of the RRCA. For more
informaon on RRCA’s services and programs, please visit www.rrca.org.
Making Strides (connued from p. 1)
by Lauren Udwari
me and money to this program a+er a one-year
hiatus. With member volunteers, we can help one
school in the Salt Lake City area provide students
with a fun and healthy a+er-school acvity.
Thanks in advance for your support and willingness
to volunteer! This is one of the most rewarding programs put on by the Club, not to menon it’s a lot of
fun!
If you’re interested in volunteering for this year’s
Making Strides program, look for the Making Strides
Event on the Salt Lake City Track Club Facebook
page or send an email to [email protected].
Making Strides 2013
Pleasant Green Elementary
8201 W 2700 S, Magna, UT 84044
Thursdays from September 12th through October 10th,
4:30 pm to 5:30 pm
Announcements
Wednesday Fun Runs: Starng July 3, the weekly 6pm run is returning to Highland High School (2100 S
1700 E. North parking lot, near the school sign). Check the club web site for new routes/distances.
Annual Club Picnic: This year’s cookout will start at 4pm on Saturday, August 17, in the Terraces Picnic Area
of Mill Creek Canyon. Burgers (including veggie), hot dogs, and so+ drinks will be provided; please bring a
side dish or dessert. (Carpooling recommended.)
Club members geng a weekly speed workout at the
Highland High track.
SLCTC Board of Governors
President
Vice President
Treasurer
Secretary
Newsle4er Editor / Webmaster
Equipment Manager
Winter Series Director
contact
Page 2
Chrisna Perry
Lauren Udwari
John Moody
Tina Willson
Paul Bernard
Mark Walton
Evan Sanders
[email protected]
The Runner’s Pulse
Member Highlight: Jess Taverna
This quarter we focus on one of the club’s newer
members: all-around athlete Jess Taverna.
What did you think of your first 26.2, the Salt Lake
City Marathon?
So many things! It was my third try at a marathon—
previous a4empts were squashed shortly before
race day by injuries—so in part I was just ecstac to
make it to the start line (though about six weeks
post-race I discovered that I’d actually run it with a
metatarsal stress fracture). It was pre4y much what
I expected and hoped it would be—I had a blast and
crossed the finish line with a giant smile, but I also
had stretches that were daunng, like the moment
16 miles in where I had to acknowledge that, yes
indeed I sll had 10 to go. I’m extremely compeve
and purpose-driven, so it was impossible for me to
go into the race without any me goals, even though
I knew that just finishing a first marathon is an
achievement. In the end, I was right in the ballpark
of where I thought I’d be me-wise, so I was happy!
What are your running ambi3ons for the future?
Immediately post-marathon, my goals were (1) run
Imogene Pass 2013 in September (I did this incredible 17-mile mountain race last year and it was the
best running experience I’ve ever had), and (2) pick a
fall marathon to target a Boston-qualifier me. Six
weeks of painful running and one stress fracture diagnosis later, I’m really not sure. I’ve been through a
number of injury cycles in the last three years (this is
my second stress fracture in ten months) and I’m
over it. I want to be able to run regularly and healthily, go long (I’m an endurance junkie), and race happily. I’m sll signed up for Imogene and I will do everything I can to be at that start line. A+er that, I’m
not sure. I grew up in Boston, so dropping the BQ
dream is tough to do, but right now as I nurse this
injury, what I miss most are the trails—long mountain runs with tough climbs and fun descents.
but unl the last
year I’d been mostly
a “lone wolf” kind of
runner. For a long
me, I had a weird
schedule and could
head out for runs at
mes when most
people were at
work, and since I’m
kind of type-A, running solo worked for
me. But that started
to change a bit—I
found pleasure in
both having company and chasing faster rabbits—and my friend Lauren
(SLCTC VP) talked up some of the club’s fun runs. As
I made my way back from an injury last fall, I
suffered through the cold winter with a hardy group
of Wednesday evening runners and found it much
easier to get back to the level I wanted to be at
when I had the group for movaon.
I understand you’re a CrossFit enthusiast. Tell us a
li8le about that.
How did you get involved with the Salt Lake City
Track Club?
It’s a pre4y recent development that came about as
I tried to find an interesng, movang way to fit in
regular strength training (for both climbing and running benefits). I started with a beginner class at the
UofU (where I work) during my lunch hour. Pre4y
quickly I got bored with the beginner-level and
switched to taking classes at Brickwall CrossFit (a full
CF gym or “box”) in March. And with that, I drank
the Koolaid. There’s an incredible vibe pushing
through these tough workouts with a whole group
of folks, everyone cheering each other on and collapsing in pools of sweat together, and it’s been really fun being a “newbie” at something. I’m learning
new skills, moving more weight around that I ever
thought I could, and I am absolutely stronger than I
was three months ago. With my post-injury running
goals mainly focused on trail and mountain running,
I’d been aware of the club’s existence for a while,
connued on p. 5
Summer
Page 3
Run Fit Recap
by Tina Willson
In early April I received an email about an upcoming
Run Fit class put on by the Runner’s Clinic at the University Orthopaedic Center. At the me, I was struggling with movaon to run. I was experiencing minor hip pain and frustrated with my slowing run
mes. I decided to try the Run Fit class in an a4empt
to reinvigorate my joy of running and it turned out
to be just what I needed to get out of my slump.
The class was held every Monday night for eight
weeks at either the Orthopaedic Center or the University of Utah track. I was slightly inmidated before the first class, not really knowing what to expect. The other parcipants, who ranged from complete beginners to ultra-runners, were very friendly
and quickly put my apprehension to rest. The instructors consisted of doctorate-trained physical
therapists Laura LaMarche, Shane Thoreson, and Linda Scholl as well as Ryan Cannon, an exercise specialist and personal trainer. I found them all to be
very enthusiasc, knowledgeable, and willing to answer any of our quesons.
We began the first class outside with a short running
warm up followed by drills (high knees, bu4 kicks,
karaoke, skips) and stretches. We then completed
the bleep test as a measure of baseline fitness. A+er
the test, we headed inside where we were given resistance bands and led through a workout consisng
of a variety of ab, hip, and glute exercises. We were
given handouts explaining the exercises and we were
expected to do these exercises on our own throughout the week. I knew that my core strength was lacking and that I was parcularly weak in the hips and
glutes and this first class confirmed it. I struggled to
properly do many exercises that on paper looked
very easy, but my strength increased as the course
progressed.
Each week, we began class with a short run, drills,
and stretches. A+er that we moved on to workouts
to improve our running form and general strength.
The workouts included plyometrics, barefoot running on the grass, stair running, sprinng, and running with a resistance cord around our waist. At the
end of each class, we were taught progressively
more difficult core exercises and given handouts of
the exercises to complete as homework.
During the last class, we had our gait analyzed by
running on a force plate treadmill. We were given a
colorful handout showing the forces generated with
each step. I learned that I am a heel striker and that
I touchdown and push off more forcefully with my
right foot than I do with my le+ foot. My cadence is
also a li4le lower than the ideal 180 steps per minute.
While I certainly was not as diligent with the homework as I could have been, I tried to incorporated
the exercises a few mes a week and have connued
with some exercises now that the class is over. The
class exposed me to some things that I’d never tried
before and helped get me out of my running slump.
The hip pain that I had in April has gone away, likely
due to the strengthening exercises that I’ve incorporated into my roune. Overall, I enjoyed the Run Fit
class and recommend it for any runners that want to
strengthen their core to improve their running and
prevent injury.
Club Membership Benefits
Regularly scheduled fun runs and track workouts
Quarterly Runner’s Pulse electronic newsle4er
Discounts on all club races
Annual club banquet and BBQ
10% discount (20% with cash) on purchases at Wasatch Running Co. (8946 S. State St, Sandy)
10% discount (15% with cash) on purchases at Deboer’s Running (135 S. Main, Bounful)
and
Companionship, camaraderie, compassion, and encouragement
Page 4
The Runner’s Pulse
Wasatch Trail Series
Editor’s note: We invited long-me local trail runner Mi.
Stewart to tell us about the race series he launched last
year.
I started The Wasatch Trail Run Series last summer
to provide a consistent, convenient, and affordable
opportunity for people to race on trails at managable distances (~5k/10k). Last year we started out by
holding 5 midweek evening races at Solitude Ski Resort in late summer. There was a lot of enthusiasm
so I knew I was on to something. This year we started out racing every other Wednesday evening at
Corner Canyon in Draper. Starng in July, we will be
racing every week. In the weeks between the Corner
Canyon races we will be racing up at Solitude and
Snowbird. Every race offers a 5k-ish or 10k-ish
course for the same price of $15 (includes raffle en-
by Mi4 Stewart
try). At the end of each
race, we hold a parcipant raffle where we
raffle off goods from our
sponsors.
A wide variety of runners
from ultra marathoners
to beginners have been
showing up for the races.
It’s been a great experience. A li4le community
is starng to develop
which is fun to be a part of. For people who would
like more informaon including sponsorship opportunies, please visit www.RunOnTrails.com and/or
our Facebook group: Wasatch Trail Run Series.
Member Highlight: Jess Taverna (connued from p. 3)
I believe I’ll be in a much be4er place with core and
leg strength that I would be without CF. The challenge is going to be doing it all—balancing climbing
and running was tough enough!
Do you pursue other endurance sports, such as cycling or triathlons?
I road bike some—1-2 mes a week as cross-training
when I can run, more o+en when I can’t. Despite
many months of lessons I am a wreck in the water,
so no triathlons for me. I also do a lot of alpine-style
climbing, involving long days on the move, so I see
that as a kind of endurance sport as well.
How long have you been climbing? Can you share
an interes3ng climbing experience with us?
I’ve been climbing for about 15 years, so I’ve had a
lot of pre4y amazing experiences. I think the most
incredible thing about climbing is all of the places
it’s taken me. My husband and I once did a four
month road trip, living in our truck, driving and
Summer
climbing all over the U.S. I’ve climbed outside in
twenty states, three Canadian provinces, Baja, and
France, on what has to be at least a dozen different
types of rock. I’ve done an 18-hour push on an ice
route in the Alaska Range, and spent an unplanned
night out in the Sierras sleeping on top of a climbing
rope with my legs shoved in my pack for “warmth.”
I’ve watched both sunrise and sunset from the tops
of desert towers and mountain peaks. And a+er all
these years, I’m sll going to places I’ve never
climbed before, some not more than three hours
from SLC.
What other pas3mes do you enjoy?
It’s tough to fit much in alongside running, climbing,
CrossFit, and cycling. I love to spend as much me
outside as possible, whether it’s more intense training or just a mellow hike or walk in a park. If I’m out
of the house, it’s almost always for one of these
things. Otherwise, I spent much of the last six plus
years in grad school, so now that I’m done I love to
fit in me to read whatever the heck I feel like reading!
Page 5
Running in Sedona
The sun had yet to crest Munds Mountain as I headed north on a shadowed trail on what would be an
epic run around Sedona and the Village of Oak
Creek, Arizona. It was that me of the morning
when it is sll peaceful and quiet; I felt as if I had
Sedona to myself.
We arrived in bustling Sedona, which is located between Flagstaff and Phoenix in Arizona’s Red Rock
Country, two days earlier. Sedona is a popular desnaon for those into hiking (or running), history, archeology, or exploring the spiritual and metaphysical. We clearly fit into the first group. Before we’d
had a chance to check in to the hotel, I went to the
Sedona Running Company and
asked for suggesons on a long
run. When the shop owner
ducked behind the counter for a
map, I noced a long string of 100
mile finisher belt buckles on the
wall. I knew that I was in good
hands. Ten minutes later, a+er a
chat about Utah ultras, I le+ with
a 30-mile route highlighted in yellow on my new map.
The sun crested Munds Mountain
as I headed north on the Munds Wagon and Huckaby trails. These sweet single track trails led me
through red rocks to the river bo4om north of Sedona where crossed Oak Creek before climbing up to
Midgley Bridge. Jim and Bodie were waing at the
top for the first of three “aid staons.” Bodie, our
yellow lab, was exhausted from 10 miles of hiking
the day before. It appeared that a day of sleeping in
the back of the Subaru was just what he had in
mind. Jim read the paper. Twice.
At Midgley Bridge, which was about 6 miles into the
run, I picked up the Jim Thompson trail, heading
south on a series of trails that looked over Sedona
from the west. For the next 18 miles, I ran on rolling,
ru4ed and/or rocky single track, technical dry
stream beds, slick rock, and sand. Most of the trail
was runnable, and though it was not flat, no single
climb exceeded 300 feet of elevaon gain.
Page 6
by Carrie McAdam
I crossed the river for a second me at about mile
20, stopping to soak my hat in the cool water. From
there I followed the river for a mile or two on a
shady stretch of the Templeton trail before climbing
out and turning east for Cathedral Rock. Before this
stretch, I’d passed no more than five people on the
trails. Cathedral Rock is a popular a4racon, so within a few miles I encountered more hikers than I’d
seen to that point. I was also beginning to feel the
heat and the miles, but I had hopes that the Cathedral Rock Vortex would re-energize me. Vortexes
are said to be spiritual energy centers. Perhaps the
group of meditators I passed felt the vortex energy,
but it wasn’t working for me. Therefore, I did what
all good trail runners do when
feeling let down by a vortex. I got
out the trail mix and kept going.
A+er Cathedral Rock, I picked up
the Slim Shady trail and went
south towards the Village of Oak
Creek. This new mountain bike
trail is weaving and undulang,
and moderately technical. It kept
my mind occupied. I was glad to
see Jim and sleeping Bodie in a
trailhead parking lot a few miles
later. Jim handed me a cold one (Powerade) and a
candy bar, then sent me on my way for the last few
miles. This last secon was on the well traveled Bell
Rock Pathway that weaves around Bell Rock, another popular vortex site, and heads north back towards Sedona. When I finished 45 minutes later, I’d
covered roughly 30 miles on 18 different trails,
crossed Oak Creek twice, and gained and lost the
same 250 feet about 10 different mes. I didn’t
complete a full circumference of the Sedona area,
but I’d come pre4y close. Many of those trails were
not new to me.
I’ve made numerous trips to Sedona over the last 10
years, making it a point to hike or run a few new
trails each me. However, connecng the trails together in a single run created an enrely new experience, and was a wonderful way to see Sedona.
The Runner’s Pulse
Run Schedule — Summer 2013
Monday Speedwork: 6:00 pm at the Highland High track. Meet west of the track in Sugarhouse Park. (Visit the web site
for September workouts.)
Wednesday Fun Run: 6:00 pm, resuming at Highland High (2100 S 1700 E, north parking lot).
Saturday Fun Run: Held at varying locaons (see below) starng at 8:00 am. (Visit the web site for Sept. locaons.)
Sunday Run: Informal run (~5 miles) at 8:00 am at Highland High School, 2100 S 1700 E.
Monday 6pm
Workout
July 1
6 x 1200m
July 8
4 x 1600m
July 15
3 x (1 x 200m + 1 x 400m + 1 x 800m + 1 x 400m + 1 x 200m)
July 22
10x hills
July 29
5 x 1200m
August 5
4 x (1 x 800m + 1 x 400m +1 x 200m)
August 12
16 x 400m
August 19
2 x 200m + 1 x 400m + 1 x 800m + 1 x 1200m + 1 x 1600m
+ 1 x 1200m + 1 x 800m + 1 x 400m + 2 x 200m
August 26
8 x 800m
Sept. 2 (Labor Day), 9:00 am
2 x (1 x 800m + 1 x 1600m + 1 x 800m)
Wednesday 6pm
July 3 & therea+er
Saturday 8am
Loca3on
Highland High School
Details
2100 S 1700 E. North parking lot, near school sign
Loca3on
Details
July 6
Jordan River Parkway
5400 S 1000 W. Meet in lot on NE side of the river
July 13
Emigraon Canyon
Rotary Glenn Park on Sunnyside Ave. and Wasatch Blvd.
July 20
State Capitol
East Capitol Blvd., diagonal parking NE of Capitol building
July 27 (7:45 am)
Mill Creek Canyon
Carpool from the park & ride lot, 3900 S & Wasatch Blvd.
August 3
Jordan River Parkway
5400 S 1000 W. Meet in lot on NE side of the river
August 10
Emigraon Canyon
Rotary Glenn Park on Sunnyside Ave. and Wasatch Blvd.
August 17
Draper Park
12500 S 1300 E
August 24
State Capitol
East Capitol Blvd., diagonal parking NE of Capitol building
August 31 (7:45 am)
Mill Creek Canyon
Carpool from the park & ride lot, 3900 S & Wasatch Blvd.
Fun runs are informal, non-compeve runs open to members and their guests. Non-members are welcome but are
asked to join the Club if they plan to parcipate on a regular basis. There is no fee and no facilies are provided. Runners arrive, socialize, run (or walk), and o+en go out to eat a+erwards. The base distance is generally 5-7 miles but can
be altered to fit individual needs. Please plan to arrive 10-15 minutes early if you need me to stretch or warm up.
Runners regularly parcipang in fun runs or other SLCTC events are expected to have a signed waiver on file with the
Membership Commi4ee. The club membership applicaon and waiver can be found at www.slctrackclub.org.
Summer
Page 7
[email protected]
Thanks to our Sponsors!
Editor’s note: If you see any problems or want to comment on or contribute to the newsle4er, please contact Paul Bernard at
[email protected]
Next newsle4er: October 1, 2013
Deadline for arcles: September 16, 2013
Send photos and arcles to: [email protected]
Visit us on the Web
h8p://www.slctrackclub.org