Nov 09 Newsletter

Greetings all. In this issue,

1. Last meeting (Run clinic)
2. Next meeting (new meeting time)
3. Pools available during the fall
4. Miramar cyclist report
5. Free educational resources
6. Off-base swim clinic

Miramar Endurance Sports Club (ESC),

Web site: http://www.mccsmiramar.com/miramar-endurance-sports-club.html#MEMBIO

Blog: http://miramaresc.blogspot.com/

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1. Last meeting (October Run clinic)

Attendees: Frank Calderon, Michael Ludwig, Harry Constant, Bryan Cox, Ronald Netemeyer, Mollie Cook

The topics discussed were, bike to run transitions, goal cycling & running RPMs, Seven Elements of Athletic Movement, running drills, racing strategies, and all the athletes had their running form analyzed.

7 things I did to help my running and keep me from getting injured (bad knees, hamstrings, Morton's Neuroma, Plantar Facitits, heel spurs, etc...):

1. I got a running coach
2. Stopped running in "training shoes" I only run in light-weight racing flats
3. Barefoot running on grass
4. Wear Crocs when I'm not running
5. Adopted the Pose running philosophy
6. Mouthwash before running
7. Lost weight

This is my first triathlon season in 24 years that I have not ended the year carrying any running injuries.

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2. Next meeting (new meeting time)

We are going back to the original times. I received a lot of good feedback that the morning times are difficult with so many triathlete (parents) unable to attend the morning meetings because of responsibilities such as dropping off children to school and having to lead unit PT sessions. We will go back to Thursdays at 1200 noon.

Date: November 19 (Thursday)
Time: 1200-1245
Location: Semper Fit Center "New Gym"
Bldg: 2002
Topic: What ESC membership means, financing for 2010 races.
Details: Attending meetings and contributing to the club's growth will be the main criteria for deciding who get their races paid for by MCCS in 2010. There will no longer be financing for "virtual" membership or for members that consistently do not attend meetings.
Please bring a copy of Race Place magazine so we can decide what races we will target for financing.

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3. Pools available during the fall

Balboa Pool Naval Hospital (pristine 25 meter pool) Pool Hours Monday - Friday: 0530 - 0830 / 1000 - 1900 Saturday - Sunday: 1230 - 1630 Most Holidays: 1230 - 1630

Naval Base Pt Loma & MCAS Miramar
(please see attached)

Please note that this year there are pools available to military for FREE on Saturday and/or Sunday. No excuses, right?

Please print off and hang on your command's message board. Perhaps this can combine with your example to motivate the young Marines to get out and enjoy the same fitness that you have.

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4. Miramar cyclist report

Good morning Miramar cyclists!
Come on out for some "spooky" riding as we head into the Fall. A number of us have been traveling, sick, or out of pocket for the past few weeks so we'll keep it fairly easy today. I am going to clean up the e-mail list so, if you DO WANT TO STAY ON IT please email me, otherwise I will delete your email address from the list to prevent you from receiving unnecessary email.

Time: Meet at ~1130, Rolling at 1135 sharp
Location: Meet at flagpole in front of Bldg 7515 on Mainside Miramar.
On Silva Road near the Annex Gas Station (gas station closest to flight line).

Route: East Miramar by way of flight line access or Kearny Villa Road (participants decide)
Distance: 15-21 miles
Workout/Pace: Moderate ride out to East Miramar. Steady or hard ride on East Miramar (route may vary). Possibly include a few intervals on East Miramar.
Regroup and return at moderate pace to Mainside.
Time: Typical ride is ~1 hour (+/- 10min).
All ability levels are welcome. Participants should have the proper equipment (ROAD BIKE, helmet, tire changing equip, etc). Participants should have a fundamental understanding of road riding (rules of the road).

Sincerely,
Bart

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5. Free educational resources

I have gather a few podcasts and videos that I have done off base and placed them on You Tube.
These topics range from a few interviews with Chris McCormack to several instructional lectures on swimming.
These can be viewed/listened to from Black Berry, other related I-phones, as well as your desktop computer.
Please enjoy and I appreciate any comments to make these resources better.

http://www.youtube.com/MyTriSoul

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6. Off-base swim clinic

Date: November 11 (Wed - Veteran's Day)
Time: 1200-1500
Location: Del Mar Beach, Camp Pendleton (Near the beach cottages/lifeguard tower)
Details: if you are interested, please send commercial e-mail (yahoo, hotmail, msn, gmail, etc...)

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end of message

God bless you,
Steve