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River City Rebels Race Recap February 2025

The River City Rebels have a long and illustrious history of not only training for running but applying those adaptations (cardiovascular, muscular, neural, and skeletal) towards competition, specifically racing. In honor of this long held tradition of racing; I would like to align the club of 2025 with this tradition by celebrating the members of the club who are racing by producing the monthly River City Rebels Race Recap. Every month I plan to round up all of the racing regardless of how short or far distance, nor how big or small the event, nor how fast or slow a member completes the race. Running a race whether it is your first or your 100th is always a nerve wracking and challenging ordeal and members should be recognized for taking on the challenge and finishing.

These monthly recaps will serve as a document of achievement for all members to not only reminisce upon but also inspire other members to test themselves through competition. Additionally this is a great way to learn the names and faces of members you may not meet on a regular basis.

The format includes the athlete, the race they completed along with official timing/placing, an associated strava activity, and some photos if any from the event. Feel free to add club members via strava and give them kudos and support for their race events. Take note of the races your fellow members are running too; perhaps you could join them in the next running of the event!

Obviously if there is a race or a club member I missed from this month, please let me know and I can add them to the list.

Again I would like to personally and on behalf of the board congratulate everyone who completed a race this month. It is never easy (and if it is easy you should run faster ha ha!) to put yourself out there and compete, but by proudly wearing your Rebel singlet and giving your all you are representing the club well and earning respect from everyone in the running community. To put things in perspective I will quote a live strong article from 2024:About 50 million Americans (or 15 percent of the U.S. population) participate in some form of running or jogging, according to a 2022 report from Statista Research Department but “Only about 0.1% of the U.S. population (about 328,200 people) races.” Out of 50 Million people who participate in some form of running only 328,200 of those people have the gumption to compete in a race; which means by just completing a race you are already in the top 99.3th percentile of all runners in the United States! 

Our next two big races coming up in March are the Shamrock’n 5/10/Half-Marathon (March 15 & 16)  and the Running of the Elk 5k/10k (March 30th) ! Make sure to register, sign up on the Epeak (Discount codes for both races are saved in the app!) and show up for more fun!

River City Rebels Race Recap February 2025:

First I would like to congratulate Kunhour Hak on going sub six hours on his 50k (k for kilometers) Race!

Along with Suzie Oyoung for completing the half marathon in 3 hours and 39 Minutes!

An honorable mention Jessica Rong for pacing the Salmon Falls 50K.

Next I would like to highlight Michelle Carrasco and Gil Inouye for running the Las Vegas half marathon!

Michelle’s results:

Gil’s results:

Liza Medina ran the 10Kin Las Vegas at the same event with a time of 59:35, congrats Liza on the sub 1 hour 10K.

Next Amphee Villamor Haynes ran the Mesa Marathon in 4:16:45!

Congratulations to Stephanie Lunetta Henry & Adrienne Morelos running the Davis Stampede Half Marathon in 3 Hours and 19 Minutes:

Great job ladies!

At this race our newly elected Vice President Richard King running for Ainsley’s Angels (meaning he was running while pushing a trike with a human being inside it)  completed the Davis Stampede 10K in 1 Hour and 2 Minutes!

I (Zeb) ran the 5k in a time of 21:52, getting 2nd place in my age group!

New club member Steve Mangiapane ran the Trinidad to Clam Beach 5.75 mile race in a time of 45:17; great job Steve!

Next we will cover all of the running from the 2025 Valentine Race of Justice!

I would first like to highlight our club president Ben Mundy who ran a time of 33:52!

Great job Ben!

Next we have Liza Medina who ran a time of 36:13!

Gil Machado ran a strong race finishing in 36:35!

Suzie Oyoung ran an amazing race with a time of 39:45!

Camel completed the race in 40:41! Great Job Camel!

Our new Treasurer John Painting completed the race in 32:02 with a 3rd place age group podium!

Another Podium place finisher (and another John) is John Gibson with a time of 27:24!

Steve Bond finished with a time of exactly 33 minutes and 1st place in his age group; great job Steve!

Long time club and board member Ruben earned 2nd place in his age group with a time of 28:11; excellent work Ruben!

Kevin Cimini completed the 4 mile course in 32:43!

Finally from this race we had Rocket Ronnie (Ron Souza) complete the race in a time of 31:56 for first place in his age group!

I (Zeb) did alright too finishing the 1.8 mile course in 11:45.

Finally I would like to wrap up with covering the Reno Indoor Track (at altitude) event on February 1st.

We had the distance Medley relay team win the masters category with a total time of 13:24.16

Individually in order of appearance:

Mike Leach ran the 1200m leg with a time of 3:52 (5:10 per mile pace)!

Next Stephen Mangiapane ran the 400m in a time of 67 seconds (4:30 per mile pace) with a 32 second opening 200m!

Next we had Michael Dean run the 800m leg with a time of 2:35 (5:10 per mile pace)!

Finally we had John Gibson run the mile leg in a time of 5:50 (5:50 per mile pace)!

Ron Souza ran the indoor mile in a time of 7:38!

I (Zeb) ran the indoor mile in a time of 6:34 to round out the night.

I believe that rounds out all of the racing from February 2025, if I am missing any event or result please let me know and I will update this document immediately.

Track Season is Upon Us!

Hey everyone Zeb here to inform and excite once more!

Join us for the 2025 Pacific Association (PA) USA Track and FieldUSATF), track season!

You may or may not know we have our very own track season and league right here in Northern California.

I have created a new tab in our Epeak app for these USATF sanctioned races with all the information needed to join up and have fun.

Here is a break down of everything else you need to know concerning track running and how you can get involved!

  • What is track running?

Track running is done on a 400m loop commonly found at middle schools, highschools, colleges and Universities. The tracks are layered with a special surface which provides excellent energy return and safety such as rubber or mondo.

Here is a youtube video with a break down of the major topics/history concerning track and field.

Here is a detailed breakdown of track dimensions

The distances raced generally include 100 meter 200m sprints, 400m, 800m, 1500m/1600m/1 mile (1610m), 2000m Steeplechase, and 5000m.

  • What are the benefits of running track?

First and most obviously there are no hills or obstacles (steeplechase and hurdles being the exception) as commonly found in road or cross country races, allowing for the full focus to be on speed and maintaining rhythm.

I know many of you have fantastic aerobic endurance due the weekly milage you log on Strava, track racing helps develop speed endurance which translates directly to running greater paces for longer in your goal marathon or half marathon races. In addition track racing will help you develop a strong kick to beat your friends to the line at the end of a hard road race too!

Here are a couple articles discussing the benefits:

https://warwick.ac.uk/services/sport/blog/feed/the-benefits-of-track-running/

https://www.trainingpeaks.com/blog/benefits-of-track-training/

Furthermore you can accurately calculate your overall running fitness and how that translates to other distances because you are running in ideal conditions (no hills, high energy return surface, and shoes designed purely for speed).

  • Am I Fast enough to run Track?

Perhaps you have seen track run at the Olympics where athletes regularly reach speeds in excess of 25 miles an hour (2.4 minute per mile pace) in the sprint events (100m & 200m) and average just short of 20 miles an hour (3 minute mile pace) in the middle distance events (400m & 800m); and you think that perhaps track running is too fast for you. The truth is yes; there are some very strong individuals who show up at track races, but road races are no different. To mitigate disparities in ability most events are run in separate heats based upon age group and pace, meaning as long as you are running within the confines of the track; the race will not conclude until you are done. Track is no more exclusionary than any other type of running event; the main onus (as always) is on running to the best of your ability whatever pace your ability may entail; and even more importantly having fun

  • What equipment do I need?

Essentially the only real difference needed for running track is wearing spikes. Your River City Rebel shirt is a fantastic track singlet. There is no need for camel backs, compression socks, or visors since the distances raced are short. Though it is perfectly acceptable to not wear spikes for track, you do gain benefits from the lighter weight (road shoes are typically 9-10 ounces, spikes are commonly 4-5 ounces in weight) and greater traction afforded from the spike plate. 

Furthermore once you have your race is over your spikes will not go to waste because there are many public tracks available here in the Sacramento region to join us for weekly Speed workouts on. There is no better feeling than running an all out 400m dash with your spikes on. 

Here is a video giving the comparison between spikes and road shoes on the track.

If you would like to purchase spikes running warehouse always has quality spikes on clearance.

  • How can I sign up?

First you will need your River City Rebels annual membership

Second you will need a USA Track and Field annual membership. 

Third you need to register for a meet and pick your events. 

The track meets on the calendar this year are (in chronological order):

PR Invite at Cordova Highschool Rancho Cordova Saturday April 5, 2025

Open and Masters Track and Field Championships at Cordova Highschool Rancho Cordova, June 5-8, 2025

SF Track Club Pride Meet at Cox Stadium San Francisco June 21, 2025 (registration links pending)

Fourth, join these events on our Epeak app to let everyone know you are going to be there!

We plan on bringing the tent and chairs to these events so you have a place to safely store and change your gear before your event. Additionally we will conduct warm ups and drills before your event to ensure you are fully race ready; as well as cool down and stretching afterwards to aid in recovery. 

Finally since all of your events will take place at the track there will be a huge number of opportunities for your club mates to take action photos and cheer you on as you go; so stick around and do the same for everyone else!

  • If you have any questions please feel free to ask in the Epeak app for greater clarification on the events and what is needed to participate.

2021 – 2022 Highlights

Pacific Association USATF Cross Country Championships Golden Gate Park, November 21, 2021

USATF National Club Cross Country Championships Tallahassee, Florida, December 11, 2021 Brent Cushenbery; 51st 60-64, 38:56 Andy Harris; 55th 60-64, 40:11 Steve Swindel; 23rd 65-69, 51:49 15th Place Team in the Nation 60-69

USATF Cross Country Championships 8K Balboa Park, San Diego Jan 8, 2022 Brent Cushenbery; 95th place, 39:53 Andy Harris; 105th place, 41:42 Larry Fluharty; 109th place, 42:50 Ron Souza; 116th place, 45:31

USATF National 10 mile Championships (SacTown 10) Sacramento Apr 3, 2022 Ruben Rodriquez, 15th place (55-59 AG), 1:11:21 Howard Iseri, 10th place (60-64 AG), 1:11:46 Brent Cushenbery, 16th place (60-64 AG), 1:18:21 Ron Souza, 9th place (65-69 AG), 1:18:32 Ben Mundy, 17th place (60-64 AG), 1:27:57 Rich King, 25th place (50-54 AG), 1:34:48 Team Placing: 50+ 8th place (Ruben Rodriquez, Ben Mundy, Rich King) Team Placing: 60+ 5th place (Howard Iseri, Brent Cushenbery, Ron Souza)

Rebel Yell Newsletter, May 2022

River City Rebels

Officers:

Steve Swindel, President; Andy Harris, Vice-President; Brent Cushenbery, Communications; Don Koeberlein Secretary/Treasurer; Brent Cushenbery, Webmaster

Board Members:

Steve Swindel, Andy Harris, Martin Dean, Ben Mundy, Brent Cushenbery, Don Koeberlein

Website:

www.rivercityrebelsrunning.com

A 501(c)(3) nonprofit organization

  • Rebel Yell

After a long hiatus, the Rebel Yell has returned. Please feel free to contribute any articles; post-race reviews and/or race results for potential inclusion in future Yells. Now that the author of the Yell seems to be fully retired – he will attempt to publish the Yell on a semi-regular basis.

  • Rebel Website

You may be unaware since it was a seamless transition, but, the Rebel website has moved to a new domain and has been revamped. Additionally, Brent Cushenbery has taken-on the task of Webmaster. “Thanks!!!” are extended to Brent for assuming the duties and to Thom Pearman for his many years of maintaining the Rebel website.

  • Rebel XC Challenge

SAVE THE DATE – The Rebel XC Challenge (A PAUSATF race) is Saturday, September 17, 2022 at Ancil Hoffman Park, Carmichael. For more information, please refer to the Rebel website.

VOLUNTEERS NEEDED – If you do not plan to race…please (!)…volunteer to work. Or, if you plan to race…please (!) volunteer to work…when you are not racing. Soon, a formal request for volunteers will be sent via email so that you can sign-up for what you wish to do at the race. Any assistance you can provide will be greatly appreciated and will help the Rebels host a successful race.

Note – As the year goes along, I’ll try my best to acknowledge member’s results. However, I’m sure I’ll miss some individuals or races. If I do, I apologize in advance. Additionally – please feel free to email me club results, and I’ll do my best to include them in the next newsletter.

RACE RESULTS BY CLUB MEMBERS SOON TO BE POSTED!!!

  • Workouts
    • Note – If you show-up sporadically, please contact before showing because schedules and locations are subject to change.

Sunday – Long runs generally starting at the Hazel Avenue Fish Hatchery or near Karen’s Bakery in Folsom @ 8:00AM. Contact Brent Cushenbery at brentcushenbery@gmail.com for more information.

Tuesday AM – Interval workouts on the track at Folsom Lake College @ 8:00AM Contact Andy Harris at attyserv@surewest.net

Friday AM – Interval workouts on the track at Folsom Lake College @ 8:00AM

  • Board Meetings

Rebel Board Meetings are held the first Wednesday of various months at 6PM. A club email is sent prior to every Board meeting. All are welcome to attend these meetings and add their voice to the mix. If you are interested in attending please refer to the club email for the next scheduled date or contact a Board member.

  • Club Suggestion “Box”

Your input is valued, as is your membership in the club. If you have a suggestion or opinion on something you feel would improve or be of benefit to the club – please feel free to submit it to me (Steve Swindel), and I will bring it forward at the next Board meeting. If you believe your suggestion is of a sensitive nature and/or you wish to remain anonymous – please make this known to me and I will keep your identity in the strictest confidence.

  • Apparel

Rebel singlets ($25) and other apparel is available. Contact Andy Harris at attyserv@surewest.net for more information.

  • Club Membership

Membership requires the payment of a nominal fee (Currently, $25 (An outrageously good deal) and the signing of a waiver.

Renewal Link:

https://rivercityrebelsrunning.com/join/

  • PAUSATF – Membership

It is encouraged but not required that club members also join the United States of America Track and Field Association (USATF). The Rebels throughout the year participate in many USATF events and in order for the Rebels to score individuals on teams membership is required.  For information visit: http://www.pausatf.org/  (The Rebels are club #116).

If you have any questions or concerns, please contact me.

Sincerely

Steve Swindel, President

River City Rebels Running Club