Making Sense of Heart Rate Training: Maximum Heart Rate Versus Heart Rate Reserve

Today’s technology makes heart rate training easier than ever…..now there are even GPS systems available with a built in heart rate monitor feature. Heart rate monitors are the most effective way to measure your heart rate while running. They are accurate and you can check your heart rate without having to stop. As you may have discovered, it is difficult to obtain an accurate reading by checking pulse. It is easy to miss beats and your heart rate begins to slow quickly when you stop. Your heart rate is an important tool in your training arsenal: it provides valuable feedback on your training intensity because it determines how hard your heart is working while exercising.

Before strapping on the sophisticated hardware and taking off, it is important to understand how to determine the appropriate heart rate for you, and for a particular training intensity. How do you determine the appropriate heart rate for a particular workout? Training can be based on a percentage of one of 2 different methods:

A percentage of your maximum heart rate (MHR) OR
A percentage of your heart-rate reserve (HHR)

Heart-rate reserve is a little more accurate than maximum heart rate, but it requires a little more arithmetic. HHR is your maximal heart rate minus your resting heart rate. It estimates the percentage of your VO2 Max at which you are working and shows how much your heart rate can increase with exercise. For example, if Bill’s maximal heart rate is 200 and his resting heart rate is 45, his heart rate reserve will be 155.

There are several age-based formulas available for determining maximal heart rate, but these only estimate an average for persons of a given age and are fairly inaccurate. Your actual maximal heart rate could be as many as 20 beats below or above the average for your age. Unless you fall right in the middle of the bell curve, if you base your training on this, you could be training far too easy or too hard.

Fortunately, there still is a simple, yet much more effective way of determining your maximal heart rate. Do a good warm up then run several striders. After you have warmed up thoroughly, run very hard for 2 minutes using a heart rate monitor. If you have run as hard as you can, you will be within 2 or 3 beats per minute of your maximal heart rate by the end of the run. If you aren’t sure if you gave an all out effort, jog 10 minutes then repeat the test to see if the results are similar. You may find you get a slightly higher heart rate if you perform the test uphill.

Once you have your maximal heart rate, you can determine what the target heart rate should be for a given workout using the chart below. For example, if Bill wants to do a long endurance (E) run he will want to keep his heart rate below 75% of maximal heart rate. Since his maximal heart rate is 200, his goal will be to keep his training heart rate below 150 (.75 x 200) when applying the maximal heart rate method of calculation. Likewise, when performing a lactate threshold (LT) run, Bill will want to keep his heart rate between 80 – 92% of maximum.

The slightly more accurate heart-rate reserve method is calculated using the following formula:

Heart-rate reserve (HRR) = maximal heart rate – resting heart rate
Target Heart-rate = resting heart rate + heart rate reserve (HRR) x appropriate percentage of HRR.

Your resting heart rate is your heart rate when you first wake up in the morning. In order to get your resting heart rate, take your pulse over the course of a few days and take an average to get the most accurate result. If you normally use an alarm clock to wake, take your pulse during days when you can wake naturally. The alarm clock startles you into waking up with a higher heart rate.

Once you have both maximal heart rate and resting heart rate, you can calculate the appropriate target heart rate for a particular training intensity using the chart below. For Example, Bill has a maximal heart rate of 200 and a resting heart rate of 50. If he wants to perform a VO2 max workout at 95% of Heart-rate reserve, his target heart rate will be calculated as follows:

200 (maximal heart rate) – 50 (resting heart rate) = 150 (heart-rate reserve)
50 (resting heart rate) + 150 (heart-rate reserve) * .95 (appropriate percentage for VO2Max = 193. Bill’s target heart rate for a VO2 Max workout is 193.

Target Heart-Rate Training Intensities:
Training Type Percent VO2 Max Percent HRR Percent Max
Heart Rate

Speed Faster than VO2 Max Not Applicable Not Applicable
VO2 Max 95-100% 95-98% 95-98%
Lactate Threshold 75-90% 75-90% 80-92%
Endurance 65-80% 65-80% 75-85%
Recovery <70% <70% <75%

Heart rate can be affected by factors other than exercise including caffeine, dehydration and running in the heat. If you are running on a hot day, your heart rate will increase several beats per minute as you progress because your blood volume decreases and more blood is being sent to the skin for cooling purposes. This increases your heart rate to supply enough oxygen to your working muscles. You will need to take this into consideration on a very hot day. If your target heart rate is 145 normally, you may want to allow an increase of 5 beats per minute or 150. Beyond this, however, it is wise to slow your pace to stay within the adjusted range.


Reference: Pfitzinger, P., and S. Douglas. 1999. Road Racing for Serious Runners. Champaign, IL: Human Kinetics

The Extra-Terrestrial Enquirer!!!

Happy New Year!

Were Santa and his Reindeer in town? The sound of jingle bells, the sight of red lights, a few reindeer antlers, a couple of Santa caps and lots of Comets were witnessed passing through the Cities of Kalamazoo & Portage last Saturday. Ralph Meyer, Francine Bangs and newcomer Wendy Haney all won awards for the most festive holiday attire. Steve Downard lost his reindeer antlers while Jon Willard gained a pair.

We learned Glen Kellam will be running the Boston Marathon for the very first time after qualifying at Grand Rapids this fall. Karen Arrick won’t be in town to personally present Charlie Miller’s Chainsaw, but the time has come to pass the torch at next Monday’s John Dailey Memorial One One Run. Don’t forget to sign up at https://www.signmeup.com/site/reg/register.aspx?fid=8M2VJK7.

We discovered that Tony Golubski is relatively new in town after moving to the Kalamazoo area this summer. No better way to learn the sights and sounds of the area than on the run. We have observed some unidentified flying objects amidst our space travelers during recent runs, but they have proven to be harmless visitors. It is good to see Renee Brady back on the run, and continuing to promote the wear your hair down trend.

Bonnie Sexton isn’t the only blogger in this galaxy; Tom Wiswell has his own hot spot in cyberspace as well…..check it out at http://wiswell.blogspot.com/. Tom just learned that he, his brother and a buddy won the lottery; The lottery to enter the Canyonlands Half Marathon in Utah that is! The event only allows 4000 participants and runs along the Colorado River.

Thanks to Rob Lillie for coming in and opening Gazelle Sports early so the Beyond could do some last minute Christmas shopping. One of Santa’s elves spread candy canes, jingle bells and holiday cheer all over the store. This Saturday’s run crash landed after finding out that the post run landing spot was closed due to holiday hours….better luck next week at Beaners!

Jim Loftus, Michael Ryan & Jon Harper, please report to your Space Captain so we know who you are.

Travel Through Space with Stride Outs!!!

Stride outs are a beneficial and enjoyable workout that can improve leg speed, running efficiency and form. During the off-season when the focus is on base building mileage, they provide an easy way to keep legs fresh and speed sharp in preparation for the more aggressive workouts that come later in the training cycle.

These should be done after a good warm up, or can be done at the end of an easy run and on the road, grass or track. In the Beyond program, these have been incorporated into most of the easy recovery days. Stride outs are accelerations of approximately 100 meters each with a jog recovery of about 100 meters in between. If you heart rate train, it is not necessary to monitor heart rate for these workouts as your accelerations are short enough that your heart rate is still increasing when you slow to a jog.

The key to these is to accelerate smoothly up to full speed, then hold maximal speed for 40 – 50 meters. It is important not to run so fast, however, that you start to tighten up. This is not an all out 100 meter dash! During stride outs, you don’t want to strain, but practice running relaxed. The first part of each stride out will be used to gradually build to maximal speed.

During the stride out, concentrate on maintaining good running form and staying relaxed. Avoid tensing up in the neck, shoulders and arms. Since it can be difficult to concentrate on all aspects of good running form at once, focus on one element during each stride out. During one stride out, focus on keeping your jaw loose. During another, practice driving with your arms forward and backward. Practice pushing off from the balls of your feet during one, maintaining good posture during another, and keeping your shoulders relaxed during yet another.

You’ll obtain the greatest benefits from doing stride outs by performing them during a moderate training session. It is best not to do them the day after a hard track session or the day after a long run. Plan them a couple of days after your last hard workout, or at least a day before your next hard one. It is ok to do them the day before a long run; many runners feel better on their long runs when they have done a set of stride outs the day before.

Stride outs can easily be performed on most level surfaces, but because they are so short, can be difficult to execute on the treadmill as it takes time to accelerate and decelerate the belt. During the winter months, try to find a plowed road or bike path clear of ice and snow, or an indoor track void of sharp turns.

Reference: Pfitzinger, P., and S. Douglas. 1999. Road Racing for Serious Runners. Champaign, IL: Human Kinetics.


Click here for this week’s space navigation plan:
http://www.kalamazooarearunners.com/Maps/Gazelle_Sports_9_10_12_15_toBicentennial.pdf

The Extra-Terrestrial Enquirer!

Merry Christmas to all of our friends from the Beyond!

The Comets and Meteors of the Beyond nearly collided with several asteroids as they traveled through the darkness of outer space on Saturday. Gale Fischer, Marty Buffenbarger, Jon Williard, Jen Shaffer, Megan James, Steve Downard, Bonnie Sexton, Joe Hulsebus, Peggy Zeeb and Mark Sigfrids all formed a tight pack in an attempt to deflect the oncoming flying objects, red lasers penetrating the dark like Rudolph’s shiny red nose!

Every now and then, some of our regulars will make a mysterious disappearance into outer space for a while, often getting sucked into the black hole known as injury. Think we don’t take notice when someone has been missing for a few light years….wrong! Enquirer reporters had observed that Cheryl O’Neil vanished after this year’s Boston Marathon. Much to our delight, she reappeared Saturday for our first Beyond Space mission, and is training for the 2007 Boston Marathon!

It was a humbling experience…..who is that really fast girl wondered some of the guys? The secret is out….we have a world class athlete tri-athlete traveling with the Beyond this winter! Megan James qualified for and was one of the top finishers in the 2004 Triathlon World Age Group Championships. After taking some time off due to the birth of her daughter Rebecca, she returned to competitive triathlons and road racing this year…..and is BACK!

Boston qualifier Tim Bredahl worked hard to earn the coveted reputation as the “most improved” runner for the last 2 years straight, but this year it looks like he may have some competition; Julie Wojtaszek, one of last year’s Borgess Run Camp Contenders, has been dancing on the tails of Team Varmin and sometimes keeping company with the likes of our official “dietician” Brenda Stoddard!

Some run for fitness, some for competition, and some for LOVE! We discovered the “real” reason Neil Zeeb ran a 6:19 marathon….he decided to be an official “pacer”……..for a pretty girl! “I just couldn’t leave her behind in the wilderness to die,” reports Neil! “It was the noble thing to do.” By the way, mom Peggy Zeeb freely shared this tabloid space tale, and gave exclusive rights to this story to the Extra-terrestrial Enquirer! Russ Bertch discovered he had an audience and a brand new fan club after he changed his shirt in the parking lot of Panera Bread. Scott Taylor just discovered it was cold out when he changed his shirt in the parking lot at Bicentennial Trail.

The plot thickens! Bill Gephart has been secretly hiding out in his paint workshop. Rumor has it he has been redesigning Charlie Miller’s Chainsaw for the 2007 One One Run and will be passing it on to artist Karen Arrick for the final design detail. The entire Kalamazoo running community is waiting in anticipation….the pressure is on Bill and Karen! It appears that Duncan Aviation, a manufacturer of aircraft, has its very own space crew consisting of Bill Gephart, Bill Gehman, Brian Campbell, Justin Merkling & Chuck Zahnow. We learned Justin Merkling and Steve Rice are both running the National Marathon in Washington DC!

Did you know? Carrie Hybels and Rich Schau are sister and brother and the sibling relationship shined through at last Saturdays run when Rich was asked to complete a registration form. “But didn’t you do it for me,” he asked his sister?

Father/daughter duo Tim & Kayla Kling are both training for their first marathon. By the way, the Space Captain is still waiting for that fudge! Jen Shaffer already produced a delicious sampling, but seconds and thirds are always welcome!

Liven It Up with Lactate Threshold Runs!

It can be a challenge to get in those Lactate Threshold runs during the winter months. Short days, slick conditions, track surfaces covered in snow, cold temperatures and brutal winds can sabotage your efforts to maintain a steady, even pace. The treadmill can be your best friend when it comes to running lactate threshold and tempo runs during the winter. Whether you have your own personal home treadmill, or head to the health club, it is often the best answer. It is safe and easy to regulate your pace and distance.

Exercise physiologists recommend elevating the treadmill 1% in order to maintain the same effort as running outdoors. The treadmill provides a little extra help by pulling your foot under your body, and you don’t have the air resistance encountered by moving through space. This same phenomenon, however, also makes you work a bit harder on the treadmill. Running in place rather than through space creates a pocket of warm air around your body causing your heart rate to elevate. You will notice you sweat a lot more on a treadmill, and it isn’t just because you are indoors, it is because you are running in an envelop of warm air.

For those who can’t tolerate the treadmill, an indoor track may be another option. Many local health clubs have an indoor track. Use these with caution and infrequently. Tight corners and hard surfaces can lead to injury, and are often crowded during the winter with lots of runners and walkers.

Another option is a fairly level, measured, plowed, low traffic street. This is where I usually do my tempo and lactate threshold runs during the winter months and always during daylight hours when icy spots and winter pot holes are clearly visible. The Psychiatric Hospital campus on Oakland Drive is a local favorite among area runners for doing faster paced running. It is low traffic and kept plowed during the winter. The Garmin can come in handy for these, or driving the course beforehand to measure the distance.

Tempo (T) and Lactate Threshold (LT) Runs are used to build stamina and like your long endurance runs, are a critical component to marathon success. Lactate threshold training will increase your chances of reaching your goal, whether it is to feel more comfortable during your marathon, set a personal record or run a competitive time.

Lactate threshold and tempo runs train the body to tolerate moderate levels of lactic acid in the blood while running at significantly faster pace than aerobic, “easy” conditioning (where there is very little lactic acid production). Lactic acid is the by-product of “oxygen debt” when we try to run fast for any length of time.

Lactate Threshold runs can be performed as “Tempo” runs of 15 to 45 minutes, or long, “lactate threshold” intervals of 3 to 15 minutes with very short jog breaks in between. Lactate Threshold/Tempo runs enable you to run further at or near your lactate threshold running speed, improve the speed at which your lactate threshold occurs, run more comfortably at the same pace, improve your running efficiency at all race distances of 5k or longer and help prevent overtraining. For more on the difference between lactate threshold and tempo runs, read this article: http://www.kalamazooarearunners.com/Articles/Tempo%20versus%20Lactate%20Threshold.doc

Lactate threshold runs are slower than VO2 Max workouts….and when they are run as intervals, the recovery period is also shorter…usually 60 seconds. For a tempo run, recovery is nonexistent. Your lactate “threshold” is the speed just below the point at which lactic acid is being produced at a faster rate than it can be removed from the bloodstream, Threshold pace is at your 10-mile race pace, approximately 25 - 30 seconds/mile slower than 5k race pace, 10 – 15 seconds/mile slower than 10k race pace or 20 – 30 seconds faster than marathon race pace. This correlates with an effort of about 85 – 90 percent of maximum heart rate.

Lactate threshold is often expressed as a percentage of VO2 max. As you improve your lactate threshold, your pace becomes faster relative to your VO2 max. If you raise your VO2 max, it allows more leeway to raise your lactate threshold ceiling higher as well. Lactate threshold, however, can continue to improve many years after you maximize gains in VO2 max. It is very important that lactate threshold runs are done exactly at or right below the appropriate pace. If you train too fast, the desire improvements will not occur and it will make it difficult to complete the entire workout at lactate threshold pace. It is also important to begin and end workout sessions with a warm up and cool down.

How do you figure out how fast you should be doing your lactate threshold and tempo runs? If you have a recent 10k time, you can get a fairly good indication by referencing the VDOT chart located here: http://www.kalamazooarearunners.com/Articles/VDOT%20Threshold%20Training%20Chart.doc. Locate your 10k time and then reference the corresponding VDOT and threshold pace per mile. Your 10k should be one run at best effort, and on a reasonably fast course (a very hilly or trail 10k would not be as good a predictor). Although not quite as accurate, you can also predict your VDOT using a shorter or longer race time using the VDOT Conversion Table here: http://www.kalamazooarearunners.com/Articles/VDOT%20Conversion%20Table.xls

If you need help predicting your lactate threshold pace, please email or talk to one of your S-Pace leaders or Space Captains after one of the runs.


Reference: Pfitzinger, P., and S. Douglas. 1999. Road Racing for Serious Runners. Champaign, IL: Human Kinetics.

Extra-Terrestrial Enquirer!!!

Welcome to the Extra-Terrestrial Enquirer! Between the lines you will find all your tabloid tales…some fact, some fiction but either way we’ve got ourselves covered in the event of errors and omissions! This is fact, not fiction; that the Beyond is now 75 strong, still growing and sent a meteor shower out on Portage roads and icy sidewalks last Saturday morning. Despite the slippery conditions, all our Meteors and Comets managed to stay vertical and made it back to their space station safely

At the post run landing spot, S-Pace leader and Boston qualifier Francine Bangs shared her saga about how she once did take a bad fall on ice and was out for several weeks. When asked if she broke her tail bone Francine admitted, “I don’t know, I didn’t go to the doctor.” What would they have done anyway, wrap my tailbone in a cast!” We always knew Francine was tough, but learned she had a keen sense of humor on top of it!

Most marathoners run 26.2 at the END of a marathon training program, but not Gale Fischer, Peggy Zeeb or Neil Zeeb! The daring trio endured flood waters and the hills of another Galaxy to finish last Saturday’s Tecumseh Trail Marathon. Gale navigated his way through the challenging course in 3:34:49, Peggy in 4:07:14 and Neil in 6:19:09! Congratulations Gale, Peggy and Neil!

We all know S-Pace Leader Sherrie Mann is one of the busiest people this side of the Milky Way, so busy in fact, she arrived at last Wednesday’s Team Garmin Run….. without her running shoes. “I was going to attempt the bare footing thing,” reports Sherrie, but the freezing precipitation just wasn’t conducive to this kind of lunar experimentation!

Need to know ANYTHING about ANY marathon? The Beyond has its very own expert panel! Between the three of them, Bob Smola, Todd Raab and world space traveler Peter Gower have run almost every marathon in the universe; Peter has completed 8 just this year alone, not including the Grand Rapids jaunt with Dean Karnazes, where he was the first runner to break the tape. As a side note, next time you hook up with Peter and Todd during a run or at a Landing Spot, ask them to share the famous “Hummingbird” Story!

Accolades to Lori Ross who has been a source of great encouragement and inspiration to Marga Keizer! Keep spreading those warm fuzzies! Chuck Zahnow has lost his claim to fame and is NOT the last person on the Beyond roster. The Zeeb family trio rounds out the bottom of the list! We always knew she had that star quality about her. Vicky Mergen has once again been roped by the media on her Stroller Strides program. Check out the Kalamazoo Gazette article at http://www.mlive.com/business/kzgazette/index.ssf?/base/business-3/1163831739179500.xml&coll=7.

It’s the question of the day…..did “The Beyond” come before “Reach for the Stars” or did “Reach for the Stars” come before “The Beyond?” It appears that some other local run camp has chosen a celestial theme complete with Space Missions, Astronauts, Astrophysicists, Astronomers and Astrologers! Were Chief Astronomer Blaine Lam and Spaceship Captain Bonnie Sexton collaborating in secret? Was it telepathy, coincidence, divine inspiration or just plain idea robbery? You take your vote! Either way, spread the word to all your friends who DON’T want to train for a marathon, registration for “Reach for the Stars” Borgess Run Camp is now OPEN. Check out http://www.borgessrun.com/!

Self Defense...Safety on the Run!

You are responsible for your own safety out there…protect yourself! Run as though you are invisible! Runners are hit by cars and even bikes in many different settings and it is important to practice “defensive running” especially out on the roads! Here are some tips to help reduce your risk:

When running the roads, remember to run against traffic and stay as far away from cars as possible. When running in a herd, run one or two abreast….don’t fill the road. The streets belong to vehicles, not runners! Watch for vehicles making a right hand turn. Most of the incidents we have experienced in the past have occurred when a driver making a right hand turn is watching traffic coming from the left. They don’t expect a runner approaching from the right. Always have an escape route planned should a vehicle appear to be at risk for hitting you.

Where brightly colored clothing at all times and reflective clothing early in the morning or in the evening when it is dark. Lightweight reflective vests, blinking lights and even a headlamp are accessories that will help approaching vehicles see you. You will notice the difference when you wear a reflective vest or other accessories….more drivers dim their brights and move over because they see you much sooner! This is especially important during the Beyond Marathon Training Program when our runs begin before dawn.

Tune into the environment, not out! Stay alert to the sounds of approaching vehicles or cyclists. Obey traffic crossing signals. Turn off the Led Zeppelin and stop rocking in the brain…..don’t wear headphones unless you are running in an area free of traffic. Save them for the runs on the trails! Enjoy a chat with running friends instead.

Whenever possible, try to stay off roads when driving conditions are slippery or visibility is poor. Avoid high speed roads, especially those with no shoulder.

Carry ID and money. In case of an accident you will need to be identified. Road ID is a great option. Also bring cash in case of emergencies or if you need to stop for food and drink.

Use the buddy system when you are running with a large group such as the Beyond…have a running partner or small group of running friends hold each other accountable to make sure everyone returns.

Hydration SOS!

Have questions on proper hydration for long runs? Contact Brenda Stoddard at Brenda.Stoddard@med.va.gov and she will be happy to help you out!

Hydration clinic handouts can be found here:

The Right Way to Hydrate for Marathons
http://www.kalamazooarearunners.com/Articles/hydrationfactsheet.pdf

Hydration Tips for the Long Runhttp://www.kalamazooarearunners.com/Articles/hydration%20tips.doc

3-2-1 Blast Off....but Easy Does It on the Long Runs!!!

3-2-1 Blast off…. Welcome to the Beyond Marathon Training Program! As we launch into outer space for our first mission easy does it on the Saturday morning long runs….there is no need for speed! The purpose of our Endurance/Easy and Long Easy Runs (E) is to build aerobic conditioning and train the body to conserve fuel. They are the foundation of our marathon training journey.

Aerobic conditioning can be any distance runs (or run/walk) of 20 minutes to three hours in duration. Depending on your goal time, fitness level, experience and race distance, the distance of your aerobic conditioning runs will vary quite significantly. These runs are done at about 45 – 1:30 min/mile slower than marathon race pace, 1:00 – 2:00 slower than half marathon race pace or 1:30 – 2:30 slower than 5k race pace. This should correlate to 65 – 80 percent of your maximum heart rate.

Regardless of what distance you are training for, aerobic conditioning represents the majority of your training program.

Endurance long & easy runs will:

1. Increase the number of capillaries that can bring oxygen-rich blood to your muscles
2. Increase the amount of oxidative enzymes within the muscle cells that help to use oxygen more efficiently
3. Train the body to conserve valuable muscle glycogen supplies and use fat as fuel
4. Strengthen the tendons and connective tissues
5. Improve pulmonary capacity

Click here for Space Mission 1 Course Map: http://www.kalamazooarearunners.com/Maps/Portage_YMCA_3_6_8_9.pdf

Extraterrestrial Enquirer Sneak Preview!

Here’s a sneak preview! Coming soon, the Extraterrestrial Enquirer will be your first source for all Space Star Stories; fantasy or fiction, we don’t care! Share your accomplishments, helpful tips, web links, funny stories or just plain nonsense. Think you have nothing to share…we’ll make something up! E-mail all tabloid tips tales to Bonnie Sexton at besrun2003@yahoo.com!

Beyond Marathon Training Blast Off Party!

The Kalamazoo Area Runners
Boston and Beyond Marathon Training

Orientation and Blast Off Party this Monday, December 4 7:00 – 9:00 pm
Borgess Health and Fitness Center!!!
Program Runs Dec 9 – April 7

If you are not able to attend, please make sure you mail in your registration form this week!!! Click here to download: http://www.kalamazooarearunners.com/Flyers/BostonBeyond.pdf

Here is what is on the Space Menu:

7:00 – 7:15 pm Pizza & Beverages Served!!!
Packet Pick-up (Packets training schedules, Gazelle coupons & more will be distributed)

7:15 – 7:45 Program Overview (Bonnie Sexton & Cindi MacDonald)
Communications
Saturday Long Runs
S-Pace Leaders
Sunday Morning Track Workouts
Wednesday Night Runs
Tips for Winter Lactate Threshold/VO2 Max Workouts
Social Events
Q&A

7:45 – 8:00 Nutrition and Hydration on the Run (Brenda Stoddard, RD)

8:00 – 8:30 Winter Apparel, Reflective Wear & Hydration Accessories Clinic
(Rob Lillie from Gazelle Sports)

8:30 – 9:00 Yankee Swap Raffle – We will be raffling off at least 30 items… much of it cool stuff you can use this winter! But hold on tight…..we are doing this one Boston Style…get ready for some fun and laughter (and don’t get too attached!)

Sample Space Destinations:
This Program is appropriate if you can run 8 miles comfortably and are seeking a
moderate or high intensity program in preparation for the following or any other late
winter/early spring marathon:

National Marathon (D.C) March 24, 2007
Martian Marathon April 1, 2007 (Please note date change!)
Glass City Marathon April 15, 2007
Spirit of St. Louis Marathon April 15, 2007
Boston Marathon April 16
Cincinnati Flying Pig May 6

SEE YOU THERE!
Your Space Crew

S-Pace Leader >10:00 Francine Bangs
S-Pace Leader 9:00 – 10:00 Carrie Hybels
S-Pace Leader 8:00 – 9:00 Sherrie Mann
S-Pace Leader 7:00 - 8:00 Bonnie Sexton
S-Pace Leader < 7:00 Are you kidding? None yet, but Marty Buffenbarger, Jen Shaffer, Gale Fischer & Jon Willard are in the running!
IndoorTrack Coordinator Sherrie Mann
Wednesday Night Runs Cindi MacDonald
Communications Bonnie Sexton
& Spaceship Captain