Starting things off, we were featured on Thursday morning on Good Day Sacramento.  Being featured on the news is always exciting, but particularly so for our kid’s triathlons, because they are so unique. Running races may be a dime a dozen these days, each with their own niche, but kid’s triathlons are still relatively few and far between.

Race weekend continued to go swimmingly (slight pun intended). Packet Pick Up on Saturday was smooth and the weather was so mild that it was hard to believe it was mid-August. As I arrived on race morning just before sunrise, it seemed the only hiccup was that the sprinklers had gone off in the middle of the night, so the grass was damp. All things considered, this wasn’t a huge deal, because everything that was left out was either plastic or metal, and as the sun rose, the residual water dried.

KCRA 3 called me at about 6:30 a.m. to say that they were coming out to cover the event. What I didn’t realize was that they would use the triathlon as a backdrop to their entire morning show, which runs on Sundays from 7:00 AM to 10:00 AM. Fortunately my husband was still home then, so I called him and he was able to DVR the entire show. Aside from all the exposure, this was fantastic because it meant that a wide variety of footage was shown, so viewers got to see about ten total minutes of video, rather than two or three.

The race itself went great. We had 545 athletes, with our youngest being just three and the oldest at 17. The oldest kids started first and did the longest distances – a 200 yard swim (8 lengths in the pool), a six mile bike course (two loops of our three mile course) and a one mile run. As the kids got younger, the distances ratcheted down so that they were shorter. The youngest children completed a 25 yard swim, 1 mile bike and 1/4 mile run.

We had over 150 volunteers assisting with the event, from the pool, to the run/bike courses, to transition, and everything flowed smoothly. Standing out in my mind is one of our youngest volunteers (pictured to the right). At just ten years old, he was volunteering as part of our Race for Free program. This is a program we do from time to time to encourage volunteerism at community events coupled with a special perk of a free entry to one of our later events – in this case, for our Oktobrewfest race on October 8th. This young man took his role very seriously and I have to say that he has to have been one of the most mature ten year olds that i have ever had the pleasure of meeting. His mom (who was there with him) should be very proud of him.

Our Parent/Child division continued to gain popularity this year, with almost 100 parent/child duos competing in this category. We first introduced this option in 2010 with the thought that the littlest kids would be a lot more comfortable and likely to participate and have a good time if they could do so beside a parent. In fact, it came to us when i was thinking about how my own daughter (then three) would participate since she could not yet swim and was a little wobbly on the bike. . . and would need Dad by her side to make sure she was safe. We thought it was also a fantastic bonding experience as well as a chance for some parents to get out and participate with their child – which is surprisingly a rare opportunity these days. While watching the kids this year and listening to feedback from parents, I’ve decided that we should expand upon this concept and add a “Parent/Teen” division in 2012 for ages 11-17. The kids may not need their parents to help them in this division like the four year olds do (where tying their shoes and buckling their helmets is still a challenge) but I think it might engage some teens and get them to participate when they might otherwise skip the event. I really think there’s something to be said for providing opportunities for a parent and their child to participate together….not competing, but just focusing on having fun and finishing (which is the true focus of our event).

As the morning came to a close and our teeniest, tiniest finishers finished, another great kids tri wrapped up and the last medals were distributed, I felt proud and honored to have been a part of another great event. While organizing all our events brings a sense of satisfaction, it’s the kids events that bring me personally the most fulfillment. I suppose the reason for that is somewhat obvious, but in any case, it feels amazing to see the big smiles on their faces and to see just how proud the kids are of their accomplishment – and to know that the hundreds of hours put into organizing the event were 250% worth it.

Here are links to two video clips: First, click here to see the one from the evening news on KOVR (Channel 13, CBS) below. You can also watch a segment from KCRA here. And a few other things that might be of interest:

• Race Results
• Photos taken by brightroom.com (the professionals)
• Our photos – which are posted on facebook

Here’s the video from Good Day Sac: Link Here (for some reason the embed code isn’t working)

If this race wasn’t festive enough, now you’ll have extra reason to don some green socks and your luckiest pair of shoes and join us for a 7K or 7 Mile run or walk at Davis High School.

I’m already thinking about the decorations…and medals…this will be FUN!

This year we’ve revised the course to allow for more entrants – but still only 1,400 of our closest friends. So if you’re thinking about registering, don’t procrastinate too long.

My favorite is the Pilsner. What's yours?

Oh, and in addition to a pint glass with a free cold beverage, all finisher’s receive a finisher’s medal that doubles as a bottle opener (well except the kids and those 20 and younger; they’ll receive a standard medal). How fun is that?

Here are few shots from 2010. The costumes were fantastic!

The California Kids Triathlon was first introduced ten years ago in Davis, CA. Since then, over 6,000 kids have crossed the finish line. Each year, the event provides the opportunity to kids challenge themselves with a sport that combines three activities into one. Nothing quite compares to the look of pure joy, sense of pride and accomplishment that is seen when a these young athletes cross the finish line.

The sport of Triathlon hasn’t been around for that long and gained a great deal of popularity in the 1980′s when Dave Scott, a Davis Native, won the prestigious Hawaii Ironman Competition not once, but 6 times.
During the 1990′s the sport propelled into the limelight and new athletes were intrigued by the challenge. Even 7 time Tour-de France winner, Lance Armstrong began his career as a triathlete before focusing on a more lucrative sport. The challenge of competing in a swim-bike-run triathlon has always been a lure for many and completing the three legs seems to provide self-fulfillment and accomplishment. For most, being able to label yourself a “triathlete” is a badge of honor. Remember, it only takes the completion of
one triathlon to become a “Triathlete”.

There are three divisions from which participants may choose: Individual, Parent/Child and our new Teen Team Division.

The individual division is the most traditional division; the child completes each of the three segments of the event by his or her self. The Parent/Child division, introduced in 2010, is a division that allows a great bonding experience between Parent and Child, and also a sense of security for the younger triathletes. We feel this lead-by-example opportunity is not only positive, but will be embedded in their minds for a long time. Parent and child complete the three segments of the event together.

Our newest division, the TEEN TEAM Division, was developed in an effort to increase participation from those in their teen years (11-17). We are aware that most teenagers are motivated by friends or in groups so it made perfect sense. Teams are comprised of four individuals and will have the opportunity
to start together in the same heat. It is up to each member to complete the entire course and an overall combined score of the four times will determine the team score and place. Awards in this category are different than the rest of the race and include tickets to paintball and area waterslide parks.
The California Kids Triathlon was designed to be achievable for most kids. Distances are catered to each age division. The focus at this event is on completion. While there are awards given to top finishers, the majority of the focus is placed on the fact that each athlete came out and gave it a “tri”. Finisher’s Medals are distributed to everyone as they cross the finish line. Distances are outlined on our website here.

If “a picture is worth a thousand words,” then a video is worth
a million. You can check out the video from our May kids
triathlon by clicking the image to the right.

So, can I still enter my child or teen in the event? Yes!
Entry fees include a t-shirt and finisher’s medal, and are $40 for individuals or $55 for Parent/Child teams. There are three easy ways to register:

• Online through Friday, Aug. 5 [Link Here]
• By Mail (postmarked by Tues., Aug. 2)
• In Person at Fleet Feet Davis (By Thurs., Aug. 4)
• Late registration will be accepted at Packet Pick Up (Saturday, Aug. 6 at Arroyo Park from 2-6 PM) and on Race Morning. Entry fees increase to $45 and $60, respectively, on race weekend.

Read more about registration: http://changeofpace.com/CKT_Registration.html

There are many great reasons to volunteer at the California Kids Tri. Maybe you are a student who
needs community service hours. Perhaps you’re an adult runner/walker and you’re looking for a way to
“give back” to the community and do your part to help out events (since most events are dependent upon
hundreds of volunteers). Maybe you are looking for something to break up the same-o, same-o of your
summer. Maybe you want a a free t-shirt. Perhaps you just love to get out and do fun outdoor events!
Whatever your reason, we hope you’ll join us. Click this link to view shifts and timeframes available, or to
sign up. We thank you in advance!! https://acop.webconnex.com/CKT-Volunteer

Returning to Sudwerk on Saturday night, October 8th
Tighten those dirndls, strap on the lederhosen and enjoy the ride. This event will quench your thirst and rock your socks off
Event Features:

• 6:00 PM Start Time for the 5K
• 5K Entry Includes Custom Pint Glass filled with the cold beverage
• of your choice
• New 5K Course; USATF certified route
• Finisher’s Medal-Turned-Bottle-Opener*
• Technical T-shirt Option with both Men’s & Women’s sizing
• Post Race Activities include live music, a costume contest, yodeling, Bratwurst eating contest and
• more ….
• Beer Garden-sample all of our great Sudwerk Beers in our newly expanded area
• Root Beer Kid’s Fun Runs – Finisher’s Medals – and Root Beer Floats
• 5K will have chip timing and festive Age Group Awards (5 year, three deep)
• 5K Field Limit is 1,400…Register Early…Party of the Year is going to be a sell-out!
• Registration opens on Monday, August 1st.
• Website: http://changeofpace.com/oktobrewfest.html

* 5K Finishers aged 20 or younger as well as Kid’s Run finishers will receive a different finisher’s medal that does not have the bottle
opener feature.

The 2011 Tour de FIT is heating up! With the first four stages complete, we have a lot of winners with
their special Yellow Jerseys who are ready to compete at the Grande Finale, the Davis Turkey Trot, on
November 19th.
The next stage is the Davis Labor Day 5K/10K Races. Held in Downtown Davis, this event organized by
the Golden Valley Harriers is a great way to kick off your holiday, support youth cross country programs,
and get in a great run. Did we mention that their $25 entry fee (by 8/5) includes a tech t-shirt?
The Labor Day Races are part of the Tour de FIT and therefore, winners at this event in each of the
categories will receive a free entry to Oktobrewfest. Read More about the Davis Labor Day Races, or
register online here.

Where our crew will be in the next four months:
August 7 – California Kids Triathlon – Davis, CA
September 5 – Davis Labor Day 5K/10K Race – Davis, CA
September 9 – Palo Alto Weekly Moonlight Run – Palo Alto, CA
September 18 – Barbara Schmidt Millar “Celebration of Life” Women’s Triathlon – Nevada City, CA
September 24 – Trix Run – Lodi, CA
October 2 – Sonoma County YMCA Harvest Fair Run – Santa Rosa, CA
October 8 – Oktobrewfest 5K – Davis, CA
October 23 – Runnin’ for Rhett 5K/10K – Sacramento, CA
November 13 – Clarksburg Country Run – Clarksburg, CA
November 19 – Davis Turkey Trot – Davis, CA
November 24 – Walnut Creek Sports & Fitness Turkey Trot – Walnut Creek, CA

So you’re thinking of doing the 5K fast, or maybe the Davis Turkey Trot will be your first attempt at a 10K.

Whatever you decide there are so many wonderful ways to prepare for the Davis Turkey Trot. The best news is, you have plenty of time to get ready. You may have heard how hill repeats, speed sessions, tempo and other runs are great training tools. In fact, you may have heard about so many different training runs that you can’t figure out how to fit them all into your week.

A couple of facts to think about… working a variety of runs into your routine will do more than get you faster and stronger – it’ll keep you motivated. But you don’t have all day to train and that means being selective. It is best to plan your run in the morning, there are no excuses (had to work late/my turn to take my kid to soccer/had a 3 martini lunch). Several of my clients have a personalized training plan, the constant in each individual program is “how to fit several training components into your program”:

Long Runs. Increasing the length of one run per week will boost your endurance. Slowly work up to one to two miles longer than your race, then run this distance every other week.

Social runs. To stay motivated, do these with a running group (can be friends, family, neighbors, your MissFIT Bootcamp class). If you want to mix it up a bit, try some of these fun-run ideas:

• Give one person a 30-second head start, then chase him or her down. The first person to touch the leader becomes the leader. Take a walking break after every tag.
• Have a joke contest. The person who tells the funniest joke gets a free lunch or dinner, courtesy of the training group.
• Add some upper body work – stop at a bench and do some tricep dips, run a mile and stop and do 10 push-ups

Hills. They’ll make you stronger. Run longer hills – a half-mile to a mile long – a little slower than your 10K race effort, and any shorter hills at 5K effort. Start climbing slowly (only a little faster than your training pace) and accelerate gradually as you go up. If you’re staying in Davis only have small inclines, think parking garages or our three overpasses, approach them at race pace for 100 to 200 meters, then move up the hill with a quick turnover. Do three to eight hill repeats only once a week.

Tempo Runs. These help you to run smoother and to maintain your pace in races. After an easy warm-up, run a half-mile at around your 5K/10K race pace, then jog slowly until you completely recover; repeat these “tempo” intervals two to three times during your run. Do this workout once a week.

Speedwork (or Speedplay) it’s all in the attitude…right? Speed sessions done on trails or roads teach you to maintain pace. During the “speed” segment of your interval workout, start at your goal race pace, speed up slightly and then return to race pace. Rest and repeat. Each speed segment should last two to four minutes. Starting with eight to10 minutes of total speed segments, increase the duration of each workout by two to three minutes until you can do 20 to 30 minutes of speed.

Putting It Together

You don’t want to do all six types of runs every week because you’ll risk injury. Instead, pick workouts based on your goals. Here are some examples:

• Fitness and “I want to lose a couple pounds runners: Schedule a long run once a week, plus two or three fun runs that last 45 minutes or more.
• Marathoners and half-marathoners (Davis Stampede is coming up in Feb): Do a long run every 14 to 21 days and two or three fun runs each week. Work in a speed session, tempo run or short race on the weekends when you don’t have a long run scheduled.
• Short-distance racers: Run a 5, 8 or 10K race (or do a race pace run) every other week at most, inserting slow, long runs on the alternate weekends. Do strides twice a week as part of your other runs and work in a midweek speed session.
• All of the above, every other week mix it up and run “Mount Poleline”

- Jennifer Miramontes CPT, MES, PRES is also certified strength, conditioning and form coach.

Dear Participant,

Soon, you will all be running among the stars and glowing like fireflies along the lit streets and greenbelts of Davis. Literally. Regardless of the distance you have chosen, running in the evening is always a memorable and different experience. Given the event will take place on Saturday evening, isn’t it time you mix up your date night and invite your special friend (s) to come along for the ride (or run in this case).

So, if you have friends who haven’t signed up yet, remind them that fees go up tomorrow (July 2) if they would like to get in on what we think will be the biggest party of the summer! We promise to quench your thirst both before, during and afterwards. And best of all, you don’t even have to give us a tip!

We knew the Glow-in-the-dark Training shirts would be a hit and took the liberty of ordering extra. As predicted, they are going fast but you can still order yours today. Visit this page:
http://changeofpace.com/moonlight_info.html#TrainingShirts  to order yours now.
We don’t expect any to last until event day so you might want to jump on this quickly. All orders
online are shipped by the next business day.

To Taper or Not to Taper?
Many think tapering is only for marathons or ultra races. However, tapering can be beneficial for runners participating in all distances, from 5Ks to Half Marathons. There is a great article with hints from our favorite Davis nutritionist, Liz Applegate, here: http://www.active.com/running/Articles/How_to_Taper_for_Your_Road_Race.htm.

Eating Smart Before the Big Race:

• Drink plenty of fluids
• Limit your consumption of alcohol, which hampers glycogen storage
• Try to avoid foods that are high-fat, high-fiber, spicy, gas-producing, or unfamiliar, especially the night before the race.
• Don’t gorge yourself the night before the race. Yes, there is such a thing as over-carboloading.
• Eat a dinner that has a good balance of carbs and protein and isn’t high-fat.

I’ve Got Questions!
Answers to a few Frequently Asked Questions:

Q: Are there bathrooms on the course?
A: Yes, there will be portable toilets on the 5K at mile 2, 10K at approx. miles 2 and 4.5 and on the Half Marathon at Miles 2, 4.5, 8.5, 10.8. Half Marathoners will also pass near the finish line area toilets as they complete their first lap (Mile 6.2).
Q: Is the course stroller friendly?
A: All the courses are stroller friendly, and we just ask that you start at the middle or back of the pack. However, we don’t advise strollers in the Half Marathon.
Q: The Half Marathon is a double loop. How will you keep track of this?
A: As you complete your first loop, Half Marathoners (wearing a different colored bib) will be
directed around (not through) the finish line and over two timing mats. If you are registered for the Half Marathon, please do not cross the finish line after the first 6.2 miles or we will assume that you dropped out and ran the 10K instead. And, if you decide to do so, please notify a timing official.
Q: What does this race benefit?
A: A Change of Pace Foundation, the race organizers, is a 501(c)3 non-profit organization. We use proceeds from our events in three primary ways: (a) to fund scholarships for our events (particularly our kid’s events) for those entrants who are facing financial strain; (b) to provide fundraising opportunities and donations to other area non-profit organizations; and (c) to implement, assist and fund FREE after-school fitness programs for kids throughout the greater Sacramento and Davis region.
Q: I’d like to volunteer, but I’m also running the race. How can I help?
A: Thank you! As a participant in running/walking events, you know that these events are
successful due to the help of volunteers. We admire your offer and would be glad to have your
assistance with Pre-Race Packet Pick Up, Race Day Set up or Clean Up. We also have availability for those running the race. All volunteers can sign up here: https://acop.webconnex.com/MLR-volunteer.
Q: What does this year’s t-shirt look like?
A: We have to keep some things a surprise! We have not released the design yet.
Q: What will be available at the fluid stations on the courses?
A: Water and Gatorade will be at each station. In addition, we will have Jelly Belly Sports Beans at the station at mile 3.5/10 on the Half. If you plan to carry liquid electrolytes on the course (e.g., Gu) please either carry your trash with you or drop it off at a fluid station. We would really appreciate no litter on the course.
Q: How can I change race distances?
A: You can e-mail us the change at: info@changeofpace.com. Please include your first and last name, and to what division you would like to switch. In order for you to be properly timed, it is crucial that you are registered for the correct division. You can also make these adjustments (you will be reissued a new bib) at Packet Pick Up and on Race Night.
Q: Where should we park on race night?
A: The race start and finish is at Kaiser’s Medical Facility in South Davis (1955 Cowell Blvd.,
Davis CA 95618). This is located adjacent to two large business parks, which will provide a large amount of parking for athletes. As always, we suggest carpooling if possible. In addition, there is parking available on surrounding side streets and on residential streets across the street from Kaiser. Note: Please do not park in the parking lots of any apartment complex as this is permit
parking only.
Q: Are there any hotels near the race start/finish?
A: There are two hotels very close (walking distance for sure!) to the race site: Comfort Suites
and La Quinta.
Q: Do you have a participant list posted online?
A: Yes. You can view it from this page: http://changeofpace.com/moonlight.html
Packet Pick Up
We will offer two pre-race packet pick ups:

• Friday, July 15 from 3 PM to 7 PM at Fleet Feet Davis
• Saturday, July 16 from 10 AM to 2 PM at Fleet Feet Davis

Or you can pick up race night at Kaiser:

• Saturday, July 16 from 5 PM to 6:45 PM near the start/finish

Regretfully, we do not have an option to mail out race packets.

A few packet pick up notes

• Race packets include your bib number and t-shirt.
• We use disposable RFID timing. The chips are affixed directly to the back of your race bib
• and should not be removed. (There is nothing to put on your shoe)
• We no longer distribute plastic goody bags as the impact on the environment was overwhelming. We’re doing our part to “be green.”
• We separate out t-shirt types and sizes for pre-registered runners. Therefore, if you have pre-registered, your t-shirt is set aside for you and is not given out to late entrants (those shirts come from a different stash).
• If you feel you pre-registered for the wrong size, please e-mail us by July 12 to switch:info@changeofpace.com.
• Yes, friends and/or family may pick up packets for other athletes who cannot make it. We do not require photo ID.

Best of luck with your training and we’ll see you in three weeks.

5K Yellow Jersey Winners:

• Female Open: Randi McCarley, 22:58.37
• Female Juniors: Marissa Mendez, 23:22.42
• Female Masters: Deb Devine, 24:53.41
• Female Seniors: Suzi Howe, 41:41.29
• Male Open: Mason Myers, 17:40.27
• Male Juniors: Brandon Jacobs, 19:14.18
• Male Masters: Bill Devine, 21:22.97
• Male Seniors: Gary Lowe, 23:45.32

10K Yellow Jersey Winners:

• Female Open: Lina Enfante, 51:03.80
• Female Juniors: Haley Duclos, 54:57.21
• Female Masters: Linda Belton, 53:31.80
• Female Seniors: Barbara Rinker, 1:01:04.54
• Male Open: Mark Bandy, 47:02.96
• Male Juniors: Jarred Caines, 47:45.52
• Male Masters: Geoff Butler, 47:09.27
• Male Seniors: Paul Flanagan, 57:31.17

Categories: Open: First Finisher; Juniors: 19 and Under; Masters: 40-59, Seniors: 60+.

Race Results are posted here, and awards were presented to the top overall male and female finisher in each the 5K and 10K, plus the top three male/female finishers in the each age division. If you won a prize, but did not pick it up at the race, please e-mail us at info@changeofpace.com.

Thank you to our Volunteers and Co-Race Beneficiary, the Runnin’ for Rhett Foundation! I cannot say enough great things about this group of awesome runners, walkers and volunteers!

Join us on Oct. 23rd for their Inaugural race.

Our video from the event: