December 2010 Volume 35 No. 3

CONTENTS

President' s Message1

Thanksgiving Thanx . 2

Race Results . . . 3

Calendar of Events 4

Racing Ahead . . 5

Weighty Matters . 5

Meeting Minutes 8

Race Flyers . . . 9

Membership Form 21

R O T MPREDICTION RUN

& Toy DriveGrupe ParkSaturday

11 December8am

H

MEETING ON

11 of Decemberth

Y 5:30 PM Z

3940 Oak Shores Dr

SATURDAY

Sundance Running Club's

Monthly Newsletter THESPRINT

THE STARTING LINEStephen Lofy

The Prez

appy Holidays.

For those of you who will be in town onDecember 11th we have a full day instore.

Prediction RunWe begin with the annual SundancePrediction Run; replaces of Saturday FunRun - same time and place (Grupe Park).For those not familiar with this race, it isthe race that levels the playing field for allrunners. The awards donot go to the fastest but instead to those closest topredicting how long it will taketo run the 3 mile course.Remember to leave yourwatch at home and nosundials hidden in thosesocks. This event is a Sundance ToyDrive so either bring a new toy or $10 todonate to local needy children. The toysshould be unwrapped; the PoliceDepartment Staff will sort determine ageappropriateness for the children.

Tra La LaLater in the afternoon is our Christmascaroling. We will meet at the CreeksideCare Center, 9107 North Davis Road(next to the Moose Lodge) at 4PM sharp(not C sharp, just sharp). Following thiswe shall have our annual

Christmas Pot LuckChristmas potluck at the Hyatt house on

the lake: 3940 Oak Shores Drive (lost?Call 474-0159) at 5:30 pm. Besides theusual feeding frenzy, for those wishingto participate, there will be the chaoticgift “exchange”; bring a gift of no morethan $10 worth - you know the drill: youget a number out of a hat (or something)which informs you the order in whichyou get to pick a mystery gift. If youlike it, keep it (if you can); if not, youcan exchange if with a gift picked bysomeone who went before you. Hah!

Pajama JamFor those of you who wish to run in

the New Year don' t forget the FleetFeet Pajama Jam. Gather at

Stockton’s Fleet Feet(Lincoln Center North)around 11:30pm. Fordetails call Fleet Feet

952-1446.

Cal-10Planning ahead we have the CAL 10January 9 at our new location startingth

at Brookside Elementary School andrunning along the Calaveras River.

Valentine’s Pot LuckIn February is the annual potluck at Nelland Ron Hoverstad’s home. Detailsfollow.

I wish everyone a happy holiday andlook forward to another great year ofgood health and friendship.

Stephen S

SRC’s Web Page! º www.sundancerunnersonline.com » Check it out!

THE

HYATT’S

2 December 2010 The Sprint

LETTERS TO THE EDITOR:

Thanksgiving Thanx

To the Sundance Running Club:

First, thank you. Since the start of the ThanksgivingRun and Walk Against Hunger as a concept well over6 years ago, I have relied on the helpfulness of themembers of Sundance to staff many volunteerpositions that are necessary to make this event happen.We went from 2 days to 3 days of registration thisyear at Fleet Feet (glad we did!) and still, we wereable to fill the spots needed... . . .almost entirely bymembers of Sundance.

When you mention specific people you always run therisk of leaving someone out and if I do I apologizesincerely. However, there are certain folks who goabove and beyond and I believe we all agree theyshould be recognized and thanked.

My wife Marie would shy away from any recognitionbut if you have worked with her as she recruitsvolunteers you know she is organized, works hard andis pleasant to work with. I' ve always said that theEmergency Food Bank and the Run Against Hungergets 2 for 1 with me race director. Thank you Marie.

As this event has evolved it was necessary to identifyresponsible and knowledgeable people to help lead thevarious efforts. Again, members of the SundanceRunning Club have come through.

This year, Clark Herzog coordinated all flaggers withthe help of Jeff Kitto and one of my co-workers JoseGomez. This is a huge task but Clark and crew wereup to it.

Getting the right signs and getting them to the rightlocation is a task. This year Ari Hope provided memuch stress relief by agreeing to take the lead andcoordinate and deploy all our course signage. He wentabove and beyond by also building a number of signholders and stands that can be used by Sundance andthe Run Against Hunger in the future. Thank you Ari.I have two course set up crews (cones, arrows etc)who have helped each of the past 3 years and theyhave it down pat. Thank you to Dale Benner, RonSaito, Juan Nieves, Art and Daniel and to set up crew2 John Christian (of Air Products) who brings out hisown work crew and does a great job.

Thanks to Ron Hoverstat who has always taken thelead bike. It is chilly in the mornings but Ron is thereevery time. Thank you Ron.

This year I needed additional help and Al Murilloagreed to coordinate the 3 water stop volunteerdeployment and training and, as you would expect, Alcame through. Good job Al.

Thank you to all the regulars who help at Fleet Feetand on race day. There are a bunch of them fromSundance. Thanks to Chiyo Shingu, Marlene Kinser,Jerry Hyatt, Lisa Mielbrecht, Karen Diekmeyer,Jennifer McGill, Nell Bernard, Ann-Marie Koth,Cindy Milford, Clark Herzog, Al Murillo, SteveMcGill, Melissa Johnson, Monique Wessels, ReneeKitto. If I missed anyone I am sorry as, but like I say,Sundance always comes through.

Thanks to all of you!

Ralph Womack,

Race Director and proud Sundance member. S

Little gobblers on the run (The Record)

4000 Runners earning their Thanksgiving dinner... (The Record)

3 The Sprint December 2010

Race Results

Pump it Up 10/23/2010 Lodi Lake5K Tom Acevedo 29:37 D3!

Chris Brodehl 48:17 D1!

10K Chiyo Shingu 107:42Ann Marie Koth 110:19 D1!Karen Diekmeyer 114:27 D2!

Thunder Goes Pink 5K 11/6/2010 StocktonLaura Layborne 26:53Chiyo Shingu 29:15Karen Diekmeyer 33:49

Big Sur ½ Marathon 13.1M 11/14/2010 MontereyJeff Kitto 1:52:11Renee Kitto 2:07:39Wendy Okuhara 2:08:13Ralph Womack 2:09:50Laura Layborne 2:12:50Wynn Wycoff 2:18:50Lisa Mielbrecht 2:38:45Chiyo Shingu 2:46:29Marlene Kinser 2:49:23 D2!Mary Hyatt 3:12:09Stephen Lofy 3:12:09Julie Lofy 3:13:09

Great day, Great temperature, Good run...

Scenes from the Big Sur ½ Marathon

The SRC Gang Steve and Julie still think this isa good idea

Jeff & Renee getting ready

Mary & Jerry - what does she seein him?

Off and movingThe start - can you find Steve &Julie?

Award winning Marlene on stageMary & Julie greet each otherafter the race

4 December 2010 The Sprint

SUNDANCE RUNNING CLUB CALENDAR

DECEMBER 2010

December 11th

SaturdayChristmas Prediction Run 4 Miles. Same time and place as the SRC Saturday Fun Run -which it replaces: 8am, Grupe Park. Bring an unwrapped Toy or $10. The Stockton PD willassort toys for age and gender appropriateness. No watches. The winner is he/she who mostaccurately predicts their finishing time.

Christmas Caroling 4PM. at the Creekside Care Center, 9107 North Davis Road (next to theMoose Lodge)

Christmas Pot Luck - 5:30 pm. at Jerry & Mary Hyatt’s home, 3940 Oak Shores Drive (I-5north º exit Eight (8) Mile Road º right on Stoney Gorge Lane º 2 right on AG Spanosnd

Blvd º right on Iron Canyon Circle º 2 left on Oak Shores Drive (gate access needed) ºnd

right on Oak Shores Drive; house on left. Besides the usual SRC feeding frenzy, there willbe the angst-ridden gift exchange: bring a gift of no greater than $10 value (if you wish toparticipate); the person drawing the highest number (i.e. goes last) usually “wins”.

December 4 , 18 th th

(?) 25th

Saturdays

SRC Saturday Morning Fun Run. 8am. Grupe Park. Pre-run gathering for plotting races,arranging transportation/car pooling to away races, compare scars and other injuries, showoff new shoes. Run2 or 5 Mile (with “hill”) courses; muffins, coffee, juice after in the parkbefore descending on a local hapless eatery for breakfast.. .

December 31st

FridayPajama Jam. Midnight/New Years Run (pajamas encouraged but not obligatory). Starts atFleet Feet Sports in Lincoln Center North; gathering starts about 11:30 pm. Hot cider andHot chocolate and sometimes cookies. Running gear prizes... For info, contact Fleet Feet ofStockton 952-1446.

January 8th

SaturdayCAL-10 work party. After the Saturday SRC Fun Run, about 9:30 at Brookside ElementarySchool to set up for Sunday, January 9th’s 39 California 10 10Mile and 10K Runs. (Marchth

Lane west to Brookside, turn left and go to the end of the street; school’s on the left).

January 9th

Sunday39 Annual California 10 10 Mile and 10K Runs. Race day registration starts 7:30am.th

Races start 9am. New course on the levee along the Calaveras River. Post-race bagels, creamcheese, coffee. Come and run or come and help but come!

BIRTHDAYS OF THE MONTH

December

GLENDA BABINEAU (12/3) JERRY HYATT (12/2)DON BRYAN (12/1) LIZ TOBECK (12/31)

DENISE PECKA (12/13) SHERRON JAAMA (12/1)PAUL FIELD (12/6)

R.O.T.M.

5 The Sprint December 2010

R.O.T.M.

R.O.T.M.

December 4th

SaturdaySan Ramon: Bah Humbug Run 5K by the City of San Ramon. 9am. Corner of CaminoRamon & Bishop Drive. On Your Mark, PO Box 1199, Arnold 95223-1199;info@onyourmarkevents.com, www.onyourmarkevents.com. 209.795.7832.

December11th

SaturdayStockton: Christmas Prediction Run. 8am. Grupe Park. Christmas Toy Drive at thisevent. Bring unwrapped toy ($10 worth) - Stockton Police Dept will sort for ageappropriate distribution.

December 12th

SundaySan Francisco: Christmas Relays 4 × 4.46 Miles. 9am. Lake Merced, San Francisco. StartFinish at Sunset Circle Parking Lot (Sunset Blvd at Lake Merced). PA/USATF Grand Prixevent. Marc Lund, 1433 Norman Dr., Sunnyvale 94087;(downloadable form & info)www.westvalleytc.org.; Tony Fong 510/205-8074.

December 25th

SaturdayRichmond: Santa’s Christmas Gold Rush 5 Mile Run, Stroll or Walk. 10am.CourtyardMarriott. Out and back course around Gold Lake. Sky High, PO Box 20963, El Sobrante94803; 510/223-5778. Online: TheSchedule.com

December 31thFriday

Stockton: Pajama Jam. ~11:30 at Fleet Feet of Stockton for a run in the New Year’s run.Details at Fleet Feet of Stockton 952-1446.

January 9 t h

2011Sunday

Stockton: 39 Annual California 10, 10Mile/10K Run. 9am. Brookside Elementaryth

School. Both courses run on the levee along the Calaveras River. Flier andinformation available in this newsletter and on SRC’s Website. Info: Larry Frank, 478-2802 (leave message if no answer). First Run of the Month or 2011.

Weighing the Evidence on ExerciseBy GRETCHEN REYNOLDSPublished: April 16, 2010

New York Times Magazine Section

How exercise affects body weight is one of themore intriguing and vexing issues inphysiology. Exercise burns calories, no one

doubts that, and so it should, in theory, produce weightloss, a fact that has prompted countless people toundertake exercise programs to shed pounds. Withoutsignificantly changing their diets, few succeed.“Anecdotally, all of us have been cornered by peopleclaiming to have spent hours each week walking,running, stair-stepping, etc., and are displeased with theresults on the scale or in the mirror,” wrote BarryBraun, an associate professor of kinesiology at theUniversity of Massachusetts at Amherst, in theAmerican College of Sports Medicine’s Februarynewsletter.

But a growing body of science suggests that exercisedoes have an important role in weight loss. That role,however, is different from what many people expectand probably wish. The newest science suggests thatexercise alone will not make you thin, but it maydetermine whether you stay thin, if you can achieve thatstate. Until recently, the bodily mechanisms involvedwere mysterious. But scientists are slowly teasing outexercise’s impact on metabolism, appetite and bodycomposition, though the consequences of exercise canvary. Women’s bodies, for instance, seem to reactdifferently than men’s bodies to the metabolic effects ofexercise. None of which is a reason to abandon exerciseas a weight-loss tool. You just have to understand whatexercise can and cannot do. (please see EXERCISE page 6)

6 December 2010 The Sprint

— EXERCISE —

“In general, exercise by itself is pretty useless forweight loss,” says Eric Ravussin, a professor at thePennington Biomedical Research Center in BatonRouge, La., and an expert on weight loss. It’s especiallyuseless because people often end up consuming morecalories when they exercise. The mathematics of weightloss is, in fact, quite simple, involving only subtraction.“Take in fewer calories than you burn, put yourself innegative energy balance, lose weight,” says Braun, whohas been studying exercise and weight loss for years.The deficit in calories can result from cutting back yourfood intake or from increasing your energy output —the amount of exercise you complete — or both. Whenresearchers affiliated with the Pennington center hadvolunteers reduce their energy balance for a study lastyear by either cutting their calorie intakes by 25 percentor increasing their daily exercise by 12.5 percent andcutting their calories by 12.5 percent, everyoneinvolved lost weight. They all lost about the sameamount of weight too — about a pound a week. But inthe exercising group, the dose of exercise required wasnearly an hour a day of moderate-intensity activity,what the federal government currently recommends forweight loss but “a lot more than what many peoplewould be able or willing to do,” Ravussin says.

At the same time, as many people have found afterstarting a new exercise regimen, working out can havea significant effect on appetite. The mechanisms thatcontrol appetite and energy balance in the human bodyare elegantly calibrated. “The body aims forhomeostasis,” Braun says. It likes to remain at whateverweight it’s used to. So even small changes in energybalance can produce rapid changes in certain hormonesassociated with appetite, particularly acylated ghrelin,which is known to increase the desire for food, as wellas insulin and leptin, hormones that affect how the bodyburns fuel.

The effects of exercise on the appetite and energysystems, however, are by no means consistent. In onestudy presented last year at the annual conference of theAmerican College of Sports Medicine, when healthyyoung men ran for an hour and a half on a treadmill ata fairly high intensity, their blood concentrations ofacylated ghrelin fell, and food held little appeal for therest of that day. Exercise blunted their appetites. Astudy that Braun oversaw and that was published last

year by The American Journal of Physiology had aslightly different outcome. In it, 18 overweight men andwomen walked on treadmills in multiple sessions whileeither eating enough that day to replace the caloriesburned during exercise or not. Afterward, the mendisplayed little or no changes in their energy-regulatinghormones or their appetites, much as in the other study.But the women uniformly had increased bloodconcentrations of acylated ghrelin and decreasedconcentrations of insulin after the sessions in whichthey had eaten less than they had burned. Their bodieswere directing them to replace the lost calories. Inphysiological terms, the results “are consistent with theparadigm that mechanisms to maintain body fat aremore effective in women,” Braun and his colleagueswrote. In practical terms, the results are scientific proofthat life is unfair. Female bodies, inspired almostcertainly “by a biological need to maintain energystores for reproduction,” Braun says, fight hard to holdon to every ounce of fat. Exercise for many women(and for some men) increases the desire to eat.

Thankfully there has lately been some moreencouraging news about exercise and weight loss,including for women. In a study published late lastmonth in The Journal of the American MedicalAssociation, researchers from Harvard Universitylooked at the weight-change histories of more than34,000 participants in a women’s health study. Thewomen began the study middle-aged (at an average ofabout 54 years) and were followed for 13 years. Duringthat time, the women gained, on average, six pounds.Some packed on considerably more. But a small subsetgained far less, coming close to maintaining the bodysize with which they started the study. Those were thewomen who reported exercising almost every day for anhour or so. The exercise involved was not strenuous. “Itwas the equivalent of brisk walking,” says I-Min Lee,a researcher at Harvard Medical School and Brighamand Women’s Hospital and the lead author of the study.But it was consistently engaged in over the years. “Itwasn’t something the women started and stopped,” Leesays. “It was something they’d been doing for years.”The women who exercised also tended to have lowerbody weights to start with. All began the study with abody-mass index below 25, the high end of normalweight. “We didn’t look at this, but it’s probably safe tospeculate that its easier and more pleasant to exercise ifyou’re not already heavy,” Lee says.

(please see EXERCISE page 7)

7 The Sprint December 2010

— EXERCISE —

On the other hand, if you can somehow pry off thepounds, exercise may be the most important element inkeeping the weight off. “When you look at the resultsin the National Weight Control Registry,” Braun says,“you see over and over that exercise is one constantamong people who’ve maintained their weight loss.”About 90 percent of the people in the registry who haveshed pounds and kept them at bay worked out, a resultalso seen in recent studies. In one representativeexperiment from last year, 97 healthy, slightlyoverweight women were put on an 800-calorie dietuntil they lost an average of about 27 pounds each.Some of the women were then assigned to a walkingprogram, some were put on a weight-training regimenand others were assigned no exercise; all returned totheir old eating habits. Those who stuck with either ofthe exercise programs regained less weight than thosewho didn’t exercise and, even more striking, did notregain weight around their middles. The women whodidn’t exercise regained their weight and preferentiallypacked on these new pounds around their abdomens.It’s well known that abdominal fat is particularlyunhealthful, contributing significantly to metabolicdisruptions and heart disease.

Scientists are “not really sure yet” just how and whyexercise is so important in maintaining weight loss inpeople, Braun says. But in animal experiments, exerciseseems to remodel the metabolic pathways thatdetermine how the body stores and utilizes food. For astudy published last summer, scientists at the Universityof Colorado at Denver fattened a group of male rats.The animals already had an inbred propensity to gainweight and, thanks to a high-fat diet laid out for them,they fulfilled that genetic destiny. After 16 weeks ofeating as much as they wanted and lolling around intheir cages, all were rotund. The scientists thenswitched them to a calorie-controlled, low-fat diet. Theanimals shed weight, dropping an average of about 14percent of their corpulence.

Afterward the animals were put on a weight-maintenance diet. At the same time, half of them wererequired to run on a treadmill for about 30 minutesmost days. The other half remained sedentary. For eightweeks, the rats were kept at their lower weights in orderto establish a new base-line weight.

Then the fun began. For the final eight weeks of theexperiment, the rats were allowed to relapse, to eat asmuch food as they wanted. The rats that had not beenrunning on the treadmill fell upon the food eagerly.Most regained the weight they lost and then some.

But the exercising rats metabolized calories differently.They tended to burn fat immediately after their meals,while the sedentary rats’ bodies preferentially burnedcarbohydrates and sent the fat off to be stored in fatcells. The running rats’ bodies, meanwhile, alsoproduced signals suggesting that they were satiated anddidn’t need more kibble. Although the treadmillexercisers regained some weight, their relapses werenot as extreme. Exercise “re-established thehomeostatic steady state between intake andexpenditure to defend a lower body weight,” the studyauthors concluded. Running had remade the rats’bodies so that they ate less.

Streaming through much of the science and adviceabout exercise and weight loss is a certain Puritanstreak, a sense that exercise, to be effective in keepingyou slim, must be of almost medicinal dosage — anhour a day, every day; plenty of brisk walking; frequentlong runs on the treadmill. But the very latest scienceabout exercise and weight loss has a gentler tone and amore achievable goal. “Emerging evidence suggeststhat nunlike bouts of moderate-vigorous activity, low-intensity ambulation, standing, etc., may contribute todaily energy expenditure without triggering the caloriccompensation effect,” Braun wrote in the AmericanCollege of Sports Medicine newsletter.

In a completed but unpublished study conducted in hisenergy-metabolism lab, Braun and his colleagues had agroup of volunteers spend an entire day sitting. If theyneeded to visit the bathroom or any other location, theyspun over in a wheelchair. Meanwhile, in a secondsession, the same volunteers stood all day, “not doinganything in particular,” Braun says, “just standing.” Thedifference in energy expenditure was remarkable,representing “hundreds of calories,” Braun says, butwith no increase among the upright in their blood levelsof ghrelin or other appetite hormones. Standing, forboth men and women, burned multiple calories but didnot ignite hunger. One thing is going to become clear inthe coming years, Braun says: if you want to loseweight, you don’t necessarily have to go for a long run.“Just get rid of your chair.” S

8 December 2010 The Sprint

SUNDANCE RUNNING CLUB

MEETING MINUTES

Saturday, November 27th

Treasurer's Report :Club $3,312.68 CAL l0 $2706.33 Profit from 2009 CAL 10: $917.33 (return check fromthe CHP for overpayment was nice).

CAL-10The 39th Cal l0 fliers are printed and ready fordistribution. Tony Vice will be asked to put the announcement in hisFleet Feet Sports digital Newsletter. Active .Com has a spelling error on the Internet andLarry is working on getting it corrected. (done).

The insurance for the CAL 10 through USAT&F is stillpending. They do not renew their contracts tillDecember. We will ask if Larry can appear before theirschool board meeting in Dec. to get approval pendingour insurance coming through.

We will get the l0 mile race certified and try to get thel0K certified. The l0 miler is more important at thistime. We will have staggered starts for the l0 mile andl0K races to help eliminate too much traffic at the l0Kturnaround. Details forthcoming.

Marlene Kinser

CULINARY CHEMISTRY

Ruinous Recipe

At the post-Thanksgiving Pot Luck Saturday last, I was asked to publish the recipe for the Baked EggsFlorentine I “labored” over. I retrieved this from a fabulous book I purchased in St. Luis Obispo (or wasit Monterey?): The Big Book of Breakfast by Maryana Vollstedt, Chronicle Books (who also wrote: Big

Book of Soups & Casseroles, Big Book of Casseroles, What’s for Dinner and Pacific Fresh). So just in time tomake you loose your resolve from reading the article on weight loss and perhaps encourage you to get rid of yourchair (but do flex your calves while standing periodically vs. varicosities), here it is:

1 package (10 ounces) frozen spinach, thawed & squeezed dry1 cup cottage cheese½ cup light sour cream8 large eggs, beaten¼ tsp dried thyme½ tsp salt (I used much less, I have hypertension don’t you know)Freshly ground pepper1 cup grated Cheddar cheese¼ cup grated Parmesan cheese

Thanksgiving Pot Luck

And speaking of the Post-Thanksgiving Pot Luck, THANX! all who came and brought all those delicious dishes.After the event and after we’d washed all the dishes and put away the left overs, I had a thought. (It was painfulbut I’m better now.)

Prior to the Run for the Hungry, SRC has a Thanksgiving Turkey Trot out of our house. On the plus side peoplecould bring in their dishes and, if necessary, start something baking or cooking while they went out and did the2, 3 or 4 mile run. On their return, their food would be ready. Something to think about for next year... S

Preheat oven to 350°F. In a large bowl,combine all ingredients. Pour into alightly sprayed or oiled 8 × 11½ inchbaking dish. Bake, uncovered, until eggsare set, about 40 minutes. Let stand for 10minutes. Cut into squares and serve.

For Parkinson’s Research

WAIVER: (The following must be signed to enter the race. If you are under 18, your parent or guardian must sign for you.)

In consideration of your accepting my entry, I, intending to be legally bound, do hereby for myself, my heirs, executors, and administrators waive and

release forever any and all rights and claims or damages I may accrue against the California 10 race management, Sundance RC, the County of San

Joaquin or against any and all organizations, sponsors, and/or individuals connected with this event, their representatives, successors and assigns for

any & all injuries suffered by me in connection with this event including pre and post race activities.

To protect athletes’ amateur status, USA Track & Field requires notification that entrants may be required to submit

to drug testing. For information on recently upgraded list of disallowed drugs call USOC Hot Line (800)-233-0393.

I have read my rights: Signed: Date:

Club 185

Sundance RC

Sunday, January 9, 2011

9:00 AM Stockton

Free Brunch Following Run

DIRECTIONS: From either north or south on I-5, take the March Lane exit.(in Stockton). Go west on March

Lane to Brookside Road (about 0.6 miles). Turn left (south) on Brookside Road for 0.8 miles. Brookside

School will be on the left. Parking in school parking lot; signs and volunteers will assist.

START/FINISH:

On the Calaveras Levee across the

street from Brookside school

Stockton, California

COURSE:

Flat, fast, out and back, 10 miles & 10K

USA Track & Field Certification pending

Traffic control ends at 2 hours; no strollers

REGISTRATION:

Send $25 (non-refundable) post-marked by

1/3/11. Please don’t mail applications after

this date!

$30 Race Day 7:30 - 8:30 AM

AWARDS:

Medals three deep in each age group

Long Sleeve Sub-50/-55/-60 shirts to runners

finishing 10 Mile course under 50/55/60 minutes,

respectively.

Sub-70 shirts to all female runners and to male

runners 50 yrs and older finishing 10 Mile course

under 70 min.

Short Sleeve Shirts for the first 500 registered

runners.

BENEFITS:

INFORMATION: Larry Frank 209/478-2802 nephronman@sbcglobal.net; Jerry Hyatt 209/474-0159 jerry.hyatt@sbcglobal.net

CALIFORNIA 10 Waiver and Registration Register online at Active.com or send to:

Sundance Running Club, c/o Larry Frank, 3808 Falmouth Court, Stockton, California 95219-3203

Please check one º 10 Mile 10 K

Last Name First Name

Address

City State Zip Code Wheeler

Sex M F — —

Circle One Date of Birth Age (Race Day) Shirt Size Phone

Team/Club E-Mail Address [will not be shared]

FLAT, FAST

OUT/ BACK

PAVED NEW COURSE

10 MILES

10 K

CALIFORNIA 10LARRY FRANK

3808 FALMOUTH COURT

STOCKTON, CALIFORNIA 95219-3203

RESTAURANT

BREWHOUSE

Start the Holiday Season with a healthy, fun run or walk through San Ramon. Participants will receive a holiday long sleeved t-shirt, goodies provided by local sponsors and medals for the top three finishers in each age category.

RACE ENTRY FORMMake checks payable to City of San Ramon, 9900 Broadmoor Drive, San Ramon, 94583 or FAX to (925)828-3427

Yes, I want a t-shirt YS YM YL S M L XL XXL

Single Registration—$35 Family—$30 per person (3 or more people, must register at the same time) Act# 70085

______________________________________________________ ___________________________________Last Name First Name

______________________________________________________ ___________________________________ ________________Address City Zip

M F _____________ ( ____ ) _______________ _____________________________________________________Gender Age Day of Race Phone Number Email Address (please print)

WAIVER: This is a legal document. Read it carefully. In consideration of your accepting the entry, I, intending to be legally bound, do hereby for myself and my heirs, executors, administrators waive all rights and claims of damage I may accrue against the City of San Ramon, On Your Mark, Sunset Development and the persons and organizations affiliated with the race, any sponsors, volunteers and committee members, for any and all injuries suffered by me or en-route to or from the strenuous fitness races in San Ramon. I attest that I am physically fit and sufficiently trained for this competition and that my physical condition has been verified by a licensed M.D. in the last 6 months. I acknowledge that I have read and understood all of the above. I grant my permission to allow photo and/or other video images of myself to be used for promotional or information purposes.

Participant Signature (If under 18, parent signature required) _____________________________________ Date______________

______________________________________________ ______________ ______________________________________________VISA/MasterCard Number (circle one) Expiration Date Signature for VISA/MasterCard

Register Online at Active.com

more is $30 per person. Must be immediate family only, and all entry forms must be submitted at the same time. Enclose a check made payable to City of San Ramon.

Awards: Medals are given to the first three finishers in each age division. Costume awards will be given for Most Grinch-Like, Best Holiday Spirit, and Best Group Theme, as well as holiday ornaments for all runners.

T-Shirts: All pre-registered participants may receive their t-shirt prior to the event start. All race day registrants, and pre-registered who wait, will receive their shirts upon completion on a “first come-first served” basis. T-shirts are only guaranteed to pre-registered participants.

Bah Humbug! 5K Run/WalkSaturday, December 4

Race Day Registration – 7:30am • Race Start – 9:00am

CITY OF SAN RAMON

BAH HUMBUG! 5K2010

BAH HUMBUG! 5K2010Presented by Kids’ Country

Course: Course length is 3.1 miles on a certified, flat, paved route beginning at Bishop Ranch #2 parking lot, 2694 Bishop Drive.

Pre-Registration Packets: Race numbers and race information will be available for pick up on race day.* Free Refreshments, ice cream and fruit.* Awards Ceremony

Parking: Event parking is available at the Bishop Ranch #2 parking lot.

Age Divisions5-8, 9-12, 13-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85+

Registration Fee: $35 postmarked by November 18 and $40 on Race Day for everyone. Pre-registration family rate for 3 or

5K R

un

/Walk

Saturd

ay, Decem

ber 4

Race Day Registration – 7:30am

Race Start – 9:00am

SPO

NSO

RS

San Ramon Olympic Pool & Aquatic Park9900 Broadmoor DriveSan Ramon, CA 94583

CITY

OF SA

N R

AM

ON

BA

H H

UM

BU

G! 5

K2

010

BA

H H

UM

BU

G! 5

K2

010

Presented by Kids’ Country

Club No: 38-0185 Sundance RC MEMBERSHIP APPLICATION

WHAT IS SUNDANCE RUNNING CLUB?The oldest running club in Stockton.

Interesting people who view running as a positive activity in their lives and community.

A source of information and support to runners of all ages abilities.

WHAT DOES MEMBERSHIP IN SUNDANCE RUNNING CLUB OFFER?Monthly Newsletter

U Race calendar and details U Members' race results U Training tips/Special Features U Social Events Calendar

Monthly MeetingsU Programs on running/total fitness

U Food and interaction afterwardsU Check The Sprint for location

2nd Sunday of the month, 1830 hrs

Training OpportunitiesU Timed Fun Run; 2 thru 5 miles

Saturdays 0800 hrs, Grupe Park call Steve & Jennifer McGill 473-3501

U Weekend Long Run: 10+ miles are combined with

U Weekend Training Runs; 0630 hrs(ie. hills) usually in/around Lindencall Karen Diekmeyer 931-3530.

U Weekday Track Workouts; Delta Track with Fleet Feet of Stockton.

Tuesdays, Thursdays. 952-1446 for info.

Involvement in Stockton Running Community

U Staging Races -including the January CAL-10, April Asparagus Festival Run,

U Helping community groups put on races

Social EventsU Holiday parties U Post-race activitiesU Fun-run Breakfasts U Inter-club events

Carpooling to out of town races

HOW CAN YOU JOIN SUNDANCE RUNNING CLUB? Complete this form and mail, with your check (payable to Sundance Running Club), to:

Sundance Running Club; P.O. Box 691002; Stockton, California 95269-1002

Last Name First Name(s)

Mailing Address Zip (+4, if you know it)

/ - / - Birth Date

Area code Home Phone Area Code Work Phone Month Day Year

Email address

Personal Info (optional): Do you enter races? Favorite Distance? Marathons? (How many? )

Interested in Car Pooling? Willing to help SRC managing races?

ANNUAL Individual or Family Student Member New Renewal DUES: $20 Annually $10 Annually

Partial year dues: Join December-February: Individual/Family $15 / Student $7.50March - May Individual/Family $10 / Student $5.00June - August Individual/Family $ 5 / Student $2.50

FOR MORE FOR INFORMATION, PHONE ONE OF THE FOLLOWING:Stephen Lofy, President . . . . . . . . . 479-3418 Larry Frank, Newsletter Editor . . . . . 478-2802 Steve & Jennifer McGill, Fun Run Dirs 473-3501

Cindy Milford, Comm. Race Coord . . 477-5984

Marlene Kinser, Secretary . . . . . . . 948-9466

Arie Hope, , Treasurer . . . . . . . . 463-1924

WEB SITE:Stephen Lofy Webmaster . . . . . . . . 479-3418

www.sundancerunnersonline.com.

Sundance Running Club’s Monthly Meetingwill be held at THE HYATT’S HOME

After Christmas CarolingSaturday December 11th

about 5:30 o’clock in the evening

SUNDANCE RUNNING CLUBP.O. BOX 691002STOCKTON, CA 95269-1002

ADDRESS SERVICE REQUESTED

RED DOT on yourMailing Label?

TIME TO RENEW!!First Class

Red dotted in error?Call the NLE!

A Busy Saturday, December 11th:Christmas Prediction Run, 8am Grupe ParkChristmas Caroling, (details inside)4pm,

Christmas Pot Luck and SRC Meeting, 5:30pm

Happy Trails and Holidays!