Holiday Mile – Tue 22 DEC 09
Come celebrate the holidays with a HOLIDAY MILE! USCGRC Bay Area Chapter is hosting the first Holiday Mile. Competitors will toe the line at 1730 PST on the track in Piedmont for a one mile race.
Date: Tuesday, 22 December 2009
Open to: Anyone!
Location: Witter Field, Piedmont, CA
Start of mile: 1730 (5:30PM)
“I’m going to go out a winner if I have to find a high school race to win my last race.” – Johnny Gray
“Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers
“The great thing about athletics is that it’s like poker, sometimes you know what’s in your hand and it may be a load of rubbish, but you’ve got to keep up the front.” – Sebastian Coe
Lake Chabot – Sat 19 DEC 09
Bay Area Chapter plans to head out for a run this Saturday. Run at your own pace, bring a partner if you want to make sure you have someone to run with. 0730, meet at the Map of the lake near the Marina Parking area. Plan is to run around the lake, with options for additional loops like Cameron and 10 Hills trail. Probably somewhere from 8-12 miles total. POC: ken@runuscg.org -> email if you plan to be there so we wait for you.
Farewell
The Bay Area Chapter of the club is losing one of it’s finest members. Throughout his time, CAPT Stephan Finton has served as an advocate of the sport and example of an athlete and Coast Guardsman who manages to do both extremely well. The only consolation we have is that he is going to the US Coast Guard Academy as director of admissions, where he can recruit lots of new athletes into the ranks.
The good Captain after a tough race in Tamalpa
Fair winds and following seas Captain Finton, you’ve been a great coach and teammate and you’ll continue to do so in your next job.
Healthy Holidays
A Well Coast Guard Christmas
Twas the night before Christmas and all through each state,
Coast Guard families were starting to celebrate.
Just then from the White House came an urgent call,
A crisis had arisen that would affect one and all.
In fact the State Department was frantic,
For Santa Claus had just gone down in the Atlantic!
It was foggy and Rudolph had made a blunder.
Santa, sleigh, and eight reindeer were going under.
Though the stockings were hung by the chimneys with care.
Poor Santa gurgled, “I’ll never get there.”
When what to his wondering eye should appear;
But a Coast Guard Cutter with their rescue gear!
The officers and crew were so lively and quick;
Sure was a lucky break for good old Saint Nick.
With a nod from the Captain they went right to work.
Rudolph was embarrassed, he felt like a jerk.
Poor Santa was soggy, but as anyone could see,
He was very grateful to the U.S.C.G!
And we heard him exclaim as they towed him from sight,
“If it weren’t for my weight, I’d enlist tonight!”
But there in the yonder across the cutter deck,
Shouted Health Promotion Coordinator Chief Beck.
“Santa, there’s hope for your little weight issue”
“The Coast Guard has a Health Promotion Program to assist you.
As Santa reacted to this great news,
He whispered, “Can they help with too much Christmas booze?”
“Yes, yes.” Chief Beck let out a shout.
Let me tell you what our program’s about.
“Our mission’s well-being for all our crew-
Physical, social, and emotional too.
But Santa was growing tired from the day,
So he loaded Wellness goodies on his sleigh.
“One last thing”, called Chief Beck as he waved goodbye,
“Give the CG Weight Management Guide a try.
With a glance at his belly, Santa belted a “HO, HO”.
“Next year I may be Seaman Santa, you never know”.
As he readied his sleigh for the recovered flight,
He shouted to the Coasties, “Merry Christmas all and have a WELL night!”
- Credit for this wonderful diddy goes to Dan Blaettler, Health Promotion Manager, HSWL FO Alameda Work Life Staff
Workout – WED 16 DEC 09
What: Track Workout
Where: Witter Field (Piedmont Track)
When: Wednesday 16 December 2009, begin at 1730 (5:30PM)
*Regular Track workouts have been suspended during holidays, but as club members decide to host organize them, we’ll post them – contact admin@runuscg.org to post your workout.
Meet on the bleechers, down by the track, middle section.
2.0 mile warm up in neighborhood by track (if your late, w/u on your own and we’ll be back)
1 X 3200m tempo (slower than 10k, faster than marathon)
2.0 mile cooldown
Adjust distances and pace to suit.
POC: ken -> ken@runuscg.org or 206-313-1343
Thursday 3 December Workout
What: Track Workout
Where: Witter Field (Piedmont Track)
When: Thursday 3 December 2009, begin at 1700 (5:00PM)
*Regular Track workouts have been suspended during holidays, but as club members decide to host organize them, we’ll post them – contact admin@runuscg.org to post your workout.
1.5 mile warm up8 X 200m @ 33 w/200m recovery
2 X 800m @ 2:35 w/400 m recovery
1200m @ 3:40 w/400m recovery
2 X 400m @70… 1 mile warm down
POC: Charlie -> charlie@runuscg.org or 910-547-5696
