Stride Out in Outer Space

Strideouts provide benefits for all distances from the 5k to the Marathon

Stride outs are a beneficial and enjoyable workout that can improve both leg speed and running form.

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. During the cold winter months it can be difficult to find a safe outdoor surface to perform this workout. When the grounds are snow and ice-covered it is best to do them at an indoor track such as the one we rent at WMU. Treadmills don’t work as well for stride outs as other kinds of workouts because they are so short, and the speed adjustments don’t keep pace. As soon as the treadmill attains the desired pace, it is time to adjust back down again.

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 striders, 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.

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

Extra-Terrestrial Enquirer 2nd Edition!

A holiday spirit award winner...caught eating with chop sticks from a Pineapple!.

We’ve heard the hype and it’s finally here; THE movie for the marathon addict in us is coming to the big screen. The Spirit of the Marathon will be showing at the Kalamazoo 10 Theater on Thursday, January 24, 2008 only! More information and online tickets are available at Spirit of the Marathon.

What a spectacle to behold! The holiday spirit was alive and well at last Saturday’s Beyond Training run as runners arrived decked out in tinsel, Santa hats, blinking lights, reindeer antlers, festive ties and other holiday trimmings. The winners of the holiday dress up contest were Kayla Kling, Tim Kling and Pat Johnson! Congratulations all!

Hey, I know you from somewhere! What a small world it is indeed. Unbeknownst to either of them, Mark Breuer and Jeff Datillo both landed in outer space after completing the same MBA program. Jeff Datillo and his wife are expecting their first child and Jeff is trying to get in his spring marathon during the winter before his new arrival! Mark already has kids.

Speaking of Mark Breuer, there are many multi-sport enthusiasts lurking in the Beyond including Mark, top tri-athlete Megan James, Chris Roach, Andrew Vidor and Mandy Prior. Mark is a strong advocate of the FIRST training program from Run Less, Run Faster by Pierce et al. The FIRST program incorporates 3 quality run workouts a week, with the remaining days as rest or cross training days.

Tim Bredahl has been named the Beyond’s leading experimental guinea pig after dabbling in numerous training methodologies and goals. This time Tim is shifting his focus from faster running to longer running, and will be training to run the Kal-Haven Trail 33.6 mile run, and possibly his first ultra! Bob Poznanski and Giti Henrie are neck to neck in the in the running for the Beyond's unofficial "Most Improved Space Traveler" award. Mark Breuer will be presented with the first official "Warm Helping Hands" award for his display of cold weather volunteerism.

SHufflers leader Dan Sarkipato is Boston bound and double dipping by participating in the Beyond Marathon Training Program and leading the Galloway based SHufflers program. Rob Lillie, Julie Pomeroy and Tessa Emenheiser are exploring the reaches of outer space before heading to their posts at Borgess Run Camp.

Did you know members of a National Championship team lurk within the Beyond? S-Pace Leader Peggy Zeeb and Mission Commander Bonnie Sexton ploughed through muck and slush December 8 to compete with some of the top women’s masters runners in the country at the USATF Masters National Cross Country Championships in Westchester, Ohio. Peggy Zeeb brought home the hardware as part of the first place Front Line Racing A team, and reigning women’s masters National Champions. Bonnie was the second scoring woman as part of the 6th place Front Line Racing B Team! You can check out the ladies in action at USATF Women's National XC Championships on You Tube.

Hey Space Travelers; feel free to share your stories for the Extra-terrestrial Enquirer at any time! All stories in good taste are accepted for publication!

The Inside Story on Tempo and Lactate Threshold Training

A 10k race time can be used to predict training paces as well as times for other race distances using the Greg McMillan Running Calculator.
Pictured here are Julie and Jon Steeby running the Kalamazoo Klassic.

We are all aware that long runs are a staple of marathon training success. Lactate Threshold training is also a key ingredient and will stimulate the physiological changes to enable you to build stamina, run faster, and feel more comfortable at marathon pace. You will notice these are incorporated into your training schedule on Tuesdays. Lactate Threshold training is accomplished via Tempo (T) runs and Lactate Threshold (LT) or “Cruise” intervals

Tempo Runs are steady runs at lactate threshold pace that last 20 minutes or more. You should be able to maintain this pace for up to an hour in a race. In order to maintain a steady rhythm, it is recommended that tempo runs are done in mild weather conditions on flat even terrain; the goal is to maintain an even intensity of effort for a long period of time. Hills, uneven footing and poor weather conditions all interfere. A tempo run should be sandwiched between a good warm up and a cool down. Because they involve running at lactate threshold pace for a longer, concentrated period of time, tempo runs are a better use of training time than lactate threshold runs.

Lactate Threshold or “Cruise” Intervals are repeated runs at lactate threshold pace that last anywhere from 3 – 15 minutes and are broken up by short recovery periods. The brief recovery periods, which usually last about a minute, allow blood lactate levels to remain fairly constant and extend the training session a bit longer than a tempo run. Lactate threshold intervals can be anywhere from 800 meters to 2 miles in length and should also be sandwiched between a warm-up and cool down. The advantage of lactate threshold intervals is that they provide a break from the demands of the longer tempo run while still allowing an opportunity to benefit from a full lactate threshold session. They are easier to do. Like tempo runs, these should be done on a flat, even surface in mild weather conditions.

How fast should you run your Tempo and Lactate Threshold runs? After “renegade” camp leaders conferred on best marathon training secrets, we opted to lay aside the VDOT chart of yesteryear and point you to the Greg McMillan Running Calculator suggested by Dan Sarkipato. After testing by Beyond authorities, it was determined the tool provides similar results to Jack Daniel's VDOT chart. It provides not only Tempo (T)and Lactate Threshold (LT) (Cruise Interval) training pace, but also your Easy Long Run (E), Recovery Run and VO2 Max (VO2)(Speed) workout training paces as well. To use the Greg McMillan Running Calculator simply input a recent time for any race distance run while fit, and it will provide a personal calculation of your recommended training paces as well as predicted race times.

If you need to reference the VDOT chart or a number of other great training articles, check out the Kalamazoo Area Runners website Training Articles Page.

Extra-Terrestrial Enquirer Volume I

The Beyond's "Honorary" Mission Commander

Welcome to the Extra-Terrestrial Enquirer, the galaxy’s one and only marathon training tabloid. Read closely as you never know when you may find your name buried between the lines. Most of our tales are fact, some fiction and we always issue a huge disclaimer due to the inevitability of human error, omissions and just pure conjecture. We encourage anyone and everyone from the Beyond to share their stories (in good taste of course as this isn't your typical rag mag) Why, you ask do we publish the Enquirer? It's a great way to get to know each other!

It is fact that we welcome several relative newcomers to this corner of the Milky Way. Brian Abbot landed in Portage after taking off from the Saginaw area. We learned he has never run the near-by Carrollton Marathon, but he has ventured to Duluth to run Grandmas. Brian is also an expert in journalism and an attempt has already been made to recruit him to use his talents in the running world. Jim Murray (we think we have the right Jim) recently relocated from Cincinnatti to Kalamazoo. He reports he has never run the Flying Pig Marathon and is considering blasting off this spring to Toledo's Glass City marathon. Please extend a warm welcome to Brian and Jim! If anyone else is new to kzoo please let us know so we can welcome you!

The Beyond is now 85 participants strong and still growing. What planets are some of our other travelers targeting? We won’t hold anyone to the below as this falls under the realm of pure speculation. Plans change, people move, get injured, find a new target, a new job, a new interest, a new life, etcetera. We did think it would be fun, however, to know who is targeting where in the galaxy.

Once again we have an entourage of Boston qualifiers headed for Beantown and Heartbreak Hill, many for the very first time: Francine Bangs, Carole Bolthouse, Mark Breuer, Brian Dobbie, Giti Henrie, Angie Jonas, Edie Lane, Michelle Neel, Joel Pennington, Bob Poznanski, Ralph Meyer, Shufflers guru Dan Sarkipato, Julie Steeby, Brenda Stoddard and Mark Sigfrids. There are several other qualifiers considering the trip, but haven’t made the commitment yet. Sherri Defouw, Larry Defouw, Susan Miller and Kathy Neal are headed for destination Big Sur. Bill Barnhard, Trish Downard, Tessa Emenheiser, Rob Lillie and Cindi MacDonald are among those considering Bayshore. Katie Nelson, Steve Rice, Peggy Zeeb, Eric Zeeb are hoping to fly with the Pigs in Cincinatti, while Ron Reid is contemplating racing with the horses at Kentucky Derby. Marathon wine distributer Peter Gower is headed back for wine country at Napa Valley, Tammy Jewell for Country Music and Gale Fischer and Chris Roach the trails of Pinckney in April. Many others are undecided, half marathon training or just out there for the pure fun and cameraderie of it all.

Absent in body, with us in spirit, we have made Bob Smola an honorary Mission Commander. Bob will be missing in action from early Beyond misadventures due to recent surgery, but in typical Smola style leaves us with a story to share. This one is oh so very far out outer space but straight from the horse’s mouth....

“OK, I'll admit, I finally over did it this time! You can chew me out later, everyone else has. At the time, I didn't think it was a big deal. I unexpectedly caused quite a stir at Bronson Hospital yesterday morning (Tuesday). Let me explain. I wanted to get in one last long "easy" run prior to surgery. Sooooo! Yes, I actually "ran" to Bronson (32.7 miles). What a great workout! The only hard part was running on an empty stomach, since I had to fast the 12 hours before the procedure. No food or drink (not even water). That was a little tough. After my "Pre-Op", IV, EKG, etc, the nurses couldn't understand why my electrolytes and magnesium levels were extremely low. Also, every 5 or 6 seconds my heart was giving out a "double beat". That's when I mentioned the run. Boy! did that get the place buzzing!! After more tests, they found that everything was caused by dehydration. Needless to say, they postponed the surgery until today. As far as the operation itself, I was told everything went very well. However, my surgeon didn't think it was very funny when I asked if I could just "run" back home. Some doctors have no sense of humor! This rehab-recovery time should be interesting. He did mention something about a "straight jacket". I think he was kidding. I know now what I did was pretty silly. Live and Learn. Call me Crazy? Call me Stubborn?? Call me Dedicated??? Just never boring!! I'll be thinking of "ALL" of you while I'm "not running". Throw in a couple extra miles for me. "HAPPY HOLIDAYS" to everyone.
Take Care

Press On...

Bob (What the "HELL" were you thinking) Smola

Ease On Down, Ease On Down the Road

As you drift through outer space, set the cruise control, enjoy the scenery, engage in conversation and don’t forget to crack a few good jokes. Even during a group training run the adrenaline can flow and motivate you to run much faster than you need to. The purpose of easy runs and long endurance runs is to build aerobic conditioning and train the body to conserve fuel. 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. You should be able to easily carry on a conversation.

Aerobic conditioning can be any distance run (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. Regardless of what distance you are training for, aerobic conditioning represents the majority of your training program. Endurance long & easy runs will:

*Increase the number of capillaries that can bring oxygen-rich blood to your muscles

*Increase the amount of oxidative enzymes within the muscle cells that help to use oxygen more efficiently

*Train the body to conserve valuable muscle glycogen supplies and use fat as fuelStrengthen the tendons and connective tissues

*Improve pulmonary capacity

If you repeatedly run your easy runs too fast, you will soon eventually find yourself in the black hole known as overtraining or on the injury list. Not only that, but the lingering fatigue from a long run done too hard will make it more challenging to complete quality lactate threshold workouts. The best benefit of all is that you will be able to carry on a conversation, get to know your training partners, enjoy the exploration of new territories and have fun on the run!

Don't Space Out on Space Safety!

Wear Winter Brights not Winter Whites!

Danger lurks everywhere and you are responsible for your own safety in life not to mention flying through outer space or along the roads of planet earth. Because we truly do care about all our running friends and the blog editor happens to be an overprotective mothership, we do serve up a few nifty safety tips as we begin our winter marathon training adventure. If you have ever dreamed of dressing up as a Christmas tree now is your chance. You will need to dress to be VISIBLE and 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 far, far away from cars. When running in a herd, run one or two abreast. Don’t fill the road and certainly don’t run down the middle of the road. Whether we like it or not, the streets belong to vehicles, not runners! Watch especially for vehicles making a right hand turn and make sure you make eye contact with the driver. Most of the training program mishaps we have experienced in the past have occurred when a driver making a right hand turn is watching traffic approaching 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.

Wear 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 IPOD or MP3 player. It is recommended you 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. After all, that is partly the rationale as to why we join a program such as the Beyond.

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. Evaluate weather conditions. In the case of extreme weather such as a blizzard or ice storm we may cancel the run, but it is your responsibility to evaluate conditions in your own area. As a general rule of thumb, if it is too dangerous to drive, it is usually too dangerous to run outdoors. 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.

Last of all, 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. If someone gets lost or injured, please let your S-pace leader or a Mission Commander know the location the runner was last seen and the nature of the injury and if the runner was walking. Be aware of the symptoms of hypothermia as indicated in this Runner World Article. In cold, windy conditions a runner can become hypothermic very quickly, especially if they stop and walk.

Many of the Beyond runners training for earlier marathons will need to add on additional miles. Stay on course and add extra mileage on at the end of the run rather than go off the mapped course. If something happened off course it would be very difficult to locate you. Run safe, run smart and it will bring you one step closer to the finish line of your spring marathon. Take care of each other out there!

Who's Who in the Extra-Terrestrial?

Aiden the Alien Mascot

Born and raised on the planet Venus, I started running after relocating to the much cooler atmosphere of the planet Mars. Since then I have run all over the Milky Way Galaxy including Earth, Jupiter, Saturn, Neptune and Uranus. Mercury is too steamin hot, Pluto too freezing cold. During my extra-terrestrial endeavors, I have met many friends, especially on the lush terrain of planet earth where my Martian buddies and I land in Michigan every spring to line the course for the Martian Marathon. I look forward to running for many more light years to come. See you on planet earth!

Francine Bangs

10:00 S-Pace Leader

I started running when I moved to Kalamazoo in 1982. The Borgess 5k run was my first run and I was hooked! I have run many 5k, 10k, and half marathons since then and gained many friends through running along the way. I didn’t do my first marathon until the year that I turned 50. I just had to prove to myself that I could do it. I have been doing a marathon almost every year since that first one in Columbus. I think the number of marathons is 15. I ran Chicago last October and then did Boston Marathon in April of this year. What a thrill! I have been a member of the Kalamazoo Area Runners since the mid 80’s and I am amazed at the growth of that group over the years. It is so wonderful that there is such wonderful support and interest in running in the community. I have one married daughter who accompanies me to a lot of the marathons. She is a nurse so that comes in handy when I am feeling a little bit exhausted at the end of the run! I retired from Eaton Corporation after 30 years working in information technology and am now working part time at Gazelle Sports. This fits right in with my love of running.

Email: fbangs@maxxconnect.net

Marty Buffenbarger

Mission Commander, Course Master
There is a saying in Chariots of Fire that goes something like this, when I run I feel the pleasure of God is with me. This is the where my running has come to. I ran as a 1/2 miler in high school but believed it was a lot of work. I have run on and off as an adult but nothing steady until about 5 years ago. I got very serious into weight lifting but after five shoulder surgeries, I didn't feel the pleasure of God in that. So I began to run again so I could eat what I wanted. Now I run because as I run and train I do feel the pleasure of God in my runs and in the people He has put me in contact with thru running. I am a police officer. I am married to Carolyn and have 3 children, Bryce 21, Kelsey 19 and Forrest 13. As of this writing I have run 7 marathons with 2 being Boston and currently serve as Co-President of Kalamazoo Area Runners.

Email: k9cid@aol.com

Cindi MacDonald

Mission Commander, 9:30 S-Pace Leader
Deciding to get into shape about 5 years ago, Cindi took up running with her husband (Steve). After completing both the 5k and half marathon programs at the Borgess Run camp, she talked her husband into training for just “one” marathon. Now having run Cleveland, Chicago (3 times), Disney and Toledo, she has caught the bug and become a marathon addict.
Cindi has step children and two granddaughters, whom live in Battle Creek. Her life also encompasses two four-legged children – Kin a black lab/shepherd mix and Marti (short for Martini) a black lab/golden retriever mix.

Email: cindim@eckert-wordell.com

Vicky Mergen

9:30 S-Pace Leader

began recreational running at age 31 while living in Ohio. I was amazed at all the running groups and support I found when I moved to Kalamazoo. I ran my first marathon after training with Gazelle several years ago and I am now planning on running my 4th marathon this fall. I am a Certified Personal Trainer. I started up Stroller Strides of Kalamazoo last June and I am finishing up my third year as Girls on the Run Coach. I have two children, Jesseca 14 and Victor 12 both of which have a few 5k’s under their belts already. I look forward to a fun winter of running and cameradie!

Email: vmergen@yahoo.com

Katie Nelson
10:30 S-Pace Leader
I started running distance when I was in 8th grade. At the end of high school, I needed something to motivate me to keep running, so I signed up for the Disney Marathon. Some people say that one is enough, but for me I couldn't stop. So the following October I ran Chicago and this past October I ran Detroit. I will be a Senior at Western in the Spring. I am majoring in General Math and getting a minor in Statistics. If you ever see me in Portage gear, that is because I am from Portage, Indiana. I am a projectionist at the Kalamazoo 10, and have been working for Goodrich Quality Theaters for about 4 and a half years. I don't know what lies in my future, but I am willing to face any challenge that comes my way

Email: katie.l.nelson@wmich.edu

Bonnie Sexton
Beyond Director, Communications, Day Sponsors, Socials

I am looking forward to another white and wild season of winter running as the Beyond Marathon Training program blasts off to its second year, hopefully this time around without blizzard warnings and truck trapping snow drifts. I grew up in a suburb outside New York City, and ran track for Liberty University as a sprinter in the late 1980’s. After my sophomore year, I “retired” from competitive running. In 2002… fourteen years, a husband (Jeff, who very tries hard to comprehend my running addiction) and three wonderful children (Michael (12), Steven (10) and Paige (8)) later, I returned to the sport of my youth, this time as a distance runner. In the 5 years since, I have completed 15 marathons including Boston twice. I love to share my joy of running with others though training programs. My escapades include co-organizing the 2005 KAR/SHufflers Boston-to-Bayshore Marathon Training Program, founding with KAR friends the 2007 KAR Beyond Marathon Training Program, serving as KAR Coordinator for the 2005, 2006 & 2007 Safari, and as half marathon coach for the 2006 Borgess Run Camp. My “real” job is as a Human Resources Officer for National City. I am looking forward to a wild winter adventure of running, training, slipping and sliding, and encouraging each Beyond Shooting Star to achieve their marathon goal while at the same time making the journey a fun-filled and life changing experience!

Email: besrun2003@yahoo.com
Phone: 269-492-4192

Julie Steeby
9:00 S-Pace Leader
I began my love of recreational running 25 years ago while going through the rigors of nursing school. As fellow classmates turned to smoking to relieve their stress, I decided to become addicted to a healthier lifestyle and purchased my first pair of running shoes! I don’t consider myself to be a “competitive” runner but have always enjoyed the camaraderie of running in groups. I participated in 4 years of the Borgess Run Camp and two years ago in the Gazelles Summer Safari to prepare for the 2005 Chicago Marathon. For health reasons I was side-lined in 2006 and couldn’t run for 18 weeks which meant no return trip to Chicago Marathon that year! This past Winter I ran with the Kalamazoo SHufflers and utilized the “Galloway” method for training to run in the 2007 BayShore Marathon. I am happy to say that I completed that and qualified for the Boston Marathon! I work full-time as a nurse at K-Valley Orthopedics. I go into work early every morning to workout. It’s important to me to be a living example to my patients and I want to continue to be a role model not only to them but to my family as well. I’ve been married to Jon for 26 years and we have 2 adult children who are college students at WMU. As a family we have always enjoyed an active life-style.

Email: Julio_lpn@yahoo.com
Phone: Home (269)679-4581, Cell (269)547-0068

Brenda Stoddard, R.D.
Mission Commander 8:00 S-Pace Leader
Running has been a huge part of my life for over 25 years. For many years, I stayed in my comfort zone, and enjoyed training by myself (or pushing my sons in a jogging stroller) and running "tons" of 5 and 10k races. Then, in 2002 I caught the "marathon bug". Since then, I have completed 11 marathons (including 4 Boston) and let me just warn you, I'm still contagious….once you get exposed to this illness, it’s tough to find a cure! Thanks to KAR/BCRR I had the great fortune of being introduced to group running in 2004. While I still do appreciate solo running, group running introduced me to a whole new meaning, level and love of running! One of my biggest motivators to keep going is: OTHER RUNNERS! I truly appreciate and cherish the positive camaraderie, instant respect and sincere understanding that runners share! It is relationship that is a rare find! Along with my love for running I also have a vested interest in nutrition. I am a Registered Dietitian at the VA medical center in Battle Creek and love it when I get the chance to combine two of my favorite passions into ONE! So, when you see me before, during or after a run; feel free to "Ask the Dietitian" any nutritional related questions and I will be more than happy to try to help!

Above all, my wonderful husband Jim and our 3 very active boys: Evan (soon to be 15), Trevor (11) and Brendan (6) are truly my biggest motivation and inspiration! Many people ask me" How do you manage to run, work full time and still have quality time with your family and friends". My answer is: "Desire, determination, and hard work on my part but what is even more important is the love, understanding, support and patience that my family provides me!" Even though there are those times they think I'm a bit NUTTY, they know and appreciate that being a runner is an important part of who I am. (Plus it helps that they have experienced first hand how running cures EVERYTHING for me…not to mention it is my instant mood enhancerJ!!)

As a Mission Commander and S-Pace Leader this year, I'm looking forward to getting to know you and learning what your goals are (we will have plenty of good quality time to talk during our runs) so that I can help guide, motivate and encourage you towards reaching your personal best! Also, I've have been known to provide some comic relief from time to time (without even trying)! So, we should have a lot of fun along the way!

Email: brenda@firecracker5.com
Phone: 269-223-5387

Scott Taylor
Mission Commander, 8:30 S-Pace Leader
What’s to know about Taylor?

I am married to Kathy; we celebrated our 10th anniversary recently. I have a daughter named Erin who is working for a cardiologist in Grand Rapids. She is a recent Grand Valley graduate. I teach high school biology at Galesburg-Augusta as well as coach track and field. In the fall I can be found on the Portage Central football field coaching the JV team. I have been running pretty much most of my adult life. I have completed 18 marathons to date and have been to Boston four times. The last time was 2002. Shortly after that I had one of those foot problems (plantar fa-nasty) and had to cut way back on my running. It has just been within the last two years that I have been able to train for marathons again. Last May I completed the Flying Pig Marathon in Cincinnati for my first post injury marathon. A little older and much slower but a return to Boston is not too far fetched. All I have to do is get 15 years older or 15 minutes faster.

Email: sctaylor75@verizon.net

Peggy Zeeb

7:30 S-Pace Leader

I've been married to Eric for just over 30 years. We have two children, Shannon and Neil, both married and living in the Grand Rapids area. Eric and I have both been running since 1996. I've ran 12 marathons and one ultra marathon (Kal-Haven trail). My fastest was Detroit (3:11). I'm plan on running the Flying Pig in the spring. I have been an assistant coach for the Colon Varsity Cross country team for 8 years. I am the Varsity girl's track coach for the last 4 years and before that I was the junior high track coach for 5 years. I helped with the Borgess Run Camp Marathon Training in 2006.

Email: pzeeb2000@yahoo.com

3-2-1 Blast Off into the Beyond!!!

The Countdown Begins!!! Our 18 week Winter Marathon Training adventure begins December 5, 2007 at our Holiday Blast Off Bash and Orientation!!! Come join us at the Lawrence Education Center at Borgess Hospital from 7:00 – 9:00 pm for a fun filled and informative evening featuring:

A Fun Holiday Party with Light Dinner and Refreshments
Marathon Training Sign-up and Packet Pick-up
Gait Analysis Clinic Sign-up
Meet and Greet the Captains and Pace Leaders
Brief Orientation
Winter Apparel Clinic by Rob Lillie of Gazelle Sports
Hydration Clinic by Brenda Stoddard, R.D.

This is an evening you don’t want to miss, but if you can’t attend download a Beyond Registration Form and mail it in.

We will wrap up the evening with our famous “Yankee Swap” gift exchange. This isn’t your typical white elephant as we provide the gifts and the chance to unwrap a ton of fun, surprises and running related gifts you can really use!

The Beyond Marathon Training Program runs December 15th – April 12th and is geared towards preparing runners for early spring marathons such as Boston, Kentucky Derby, Martian, Flying Pig, National Marathon, Glass City, Big Sur and others. It is absolutely FREE to members of the Kalamazoo Area Runners. The program features High Intensity and Moderate Intensity Training Schedules.

Runs begin from a variety of starting locations throughout Greater Kalamazoo. Take a sneak peek and check out the Beyond Snap Shot Schedule. Runners must be able to run 8 miles comfortably by program start. Runners training for the half marathon and shorter distances are welcome to register, join the group runs and enjoy program perks, but there will be no technical training, schedules or maps geared towards distances other than the marathon.

Sign-ups for the Kalamazoo Valley Orthopedics Gait Analysis and Core/Strengthening Clinic will also be held at the Blast Off Party. Participants may choose from December 8 or December 15, both dates at 1:00 pm. If you are not able to attend the December 5 orientation, please email Bonnie Sexton at besrun2003@yahoo.com with the date you would like to attend the KVO clinic.

Special thanks to our sponsors Gazelle Sports, Healing Moments Massage, Kalamazoo Valley Orthopedics and the Kalamazoo Family YMCA!

Boston Pictures!!!

Reflective wear brainwash? Oops, some forgot this isn't a 7:00 am run in the dark!!!

Bonnie, Monica and Sherrie doing the Happy Dance !

Boston Roomies!

Brian & Russ survive the Nor' Easter and celebrate
Mug Shot of a Cop!
Who turned out the lights?

I thought there was a leak in the roof?






















Glen and Patti..warm fuzzies!






















Hey, just hold on a minute there, I'm the one with the camera!
Don't tell me its time to go out in the Nor' Easter!
Do we have to go up those stairs to get to the rest room? May not make it back down!



Francine, Jen and Katrina...Hopkinton bound!
Turn off the high beams!
How do we get these things on?

Don't ask me!
Bear with me Brenda, I'm still trying to wake up!
Cheryl, that was a good joke, but seriously is this weather for real?

Wait a minute...wrong game! These aren't the Red Sox!

The Extra-Terrestrial Enquirer-Final Edition!

Jen Shaffer (left) wins the National City Half Marathon!

Welcome back to earth! This is our very last edition of the Extra-terrestrial Enquirer! Congratulations to all our Beyond Marathoners on persevering through one tough winter of training! For continued coverage on Beyond marathoners and other KAR/BCRR members, read the Rundown as spring racing news unfolds. For those whose earthy adventures take them to the jungle territories of the Safari (we hope to see most of you there), runner news can also be found in its tabloid, Paw Prints, Hoof Tracks and Tales.

Beyond marathoner results continue to roll in as Dan Smith conquered the Charlottsville, VA Marathon in 4:21:49. For those who have never been to Charlottsville before, the city is surrounded by mountains! Congratulations Dan on your mountain climbing marathon!

Good luck to Scott Taylor, who will be running the Cincinnatti Flying Pig Marathon next week! This is the first marathon of his comeback!

The Borgess Run for the Health of IT always seems to usher in spring and the 2007 event was no exception as Saturday morning dawned as a beautiful, sunny day. A number of Beyond marathoners came out to enjoy the fun!

The big news it that Beyond ladies set the pace and finished 1-2 in the National City Half Marathon! Jen Shaffer and Megan James both set new PR’s with a very fast 1:24:03 and 1:24:51 respectively. Jen Shaffer is very quickly moving from the sub-elite towards elite runner status, and Megan James is an elite triathlete who has made a huge comeback and is faster than ever after giving birth to her daughter Rebecca! Congratulations ladies!!!

Francine Bangs and Pat Johnson both won their age group in the half with a 2:12:27 and 1:49:31. Joel Pennington was thrilled to set a brand new PR of 1:36:57. Only a week after completing his marathon, Dan Smith ran a 1:53:22. Tim Bredahl and Michael Ryan enjoyed a 13.1 mile conversation after starting and finishing together in 1:49:17. Kim Williams ran a 1:54:19, and Rachel Wittkowski came down from Grand Rapids to finish in 2:11:12. Bob Smola ran the half in 2:15, and Mark Chicoine finished in 1:45:54. Scott Taylor confessed to holding back a little to save his energy for next week’s Flying Pig Marathon, but still finished in an awesome 1:45:19. Gordon Hare is now on his way to recovery from the Glass City Marathon and finished the half in 2:09:19.

In the 5k, Steve Downard and Bonnie Sexton were both top 10 finishers. Steve finished 1st in his age group with an 18:27and Bonnie took 2nd with a 21:16. Kayla and Tim Kling earned more Club Championship Series points with their 23:17 and 23:58, and Tim Sochor ran with his daughter Kendra, making his way back to recovery with a 23:53.

We caught some other Beyond Marathoners live on the volunteer scene as well! Thanks to the Beyond’s Mark Sigfrids, Jennifer Shaffer, Bonnie Sexton, Tim Sochor and Peggy & Eric Zeeb for staffing the KAR table at the expo, along with Teresa Xaundria (who we hope will be recovered enough to join next year’s Beyond!) Mark Sigfrids performed double duty by staffing one of the course aid stations. In the spectator stands we found Monica Lynch recovering from Boston along with her friendly puppy, and Julie Wotasjchek on crutches as she begins the road to recovery. Julie, by the way, is taking advantage of her time off from running by learning some new skills. She is learning how to swim at the YMCA, and she just recently discovered how much fun it is to drive the handicap carts at Target!

Congratulations to all on a challenging, but spectatular winter of running! See you in the much warmer, tropical lands of the Jungle this summer!

Cruising to a Smooth Landing!

What an incredible experience it is to finish your first marathon…the elation felt as you cross the finish line for the first time. Or perhaps your goal was to PR or run Boston. You have been on a long journey, and enjoyed a tremendous accomplishment whether you have achieved the precise goals you set before yourself or not. As the journey comes to a culmination, and finally a close, you ask yourself, “now what?”

I often draw the analogy of preparing, running and recovering from the marathon to childbirth. Like a mother-to-be expecting a new baby, there are months of preparation leading up to the “event” itself. Then there is the culmination; the birth of a child; crossing the finish line of a marathon….and tremendous joy, and sense of accomplishment. Finally, there is the recovery…from the physical rigors of childbirth and pregnancy, and the marathon and its preparation. The child is born, the marathon or racing season is over….life changes drastically as the “big event” no longer looms ahead. Like childbirth, it is common to say “never again” after the first one, only to come back a year or two later, fresh and ready to go….to give birth to another child, another marathon!

Like the many weeks of training and tapering leading up to it, the post marathon period is an important part of your training…it is the final meso-cycle known as recovery. The first week after the marathon, take some time off. During this period, your risk of injury is unusually high due to the reduced resiliency of your muscles and connective tissues after the marathon. Even some of the best runners in the world take time off after a marathon. Not running now will enable you to return to running fresh and inspired when your body is ready to go again. Instead of running, try to do some light cross training such as walking, swimming, water running, or cycling. These activities will aid your recovery by increasing blood flow without subjecting them to further pounding. If you just have to run, keep it short and easy, with your heart rate below 75% of maximal heart rate. You are also at an increased risk, especially the first 48 hours, of catching a post marathon cold. Your immune system resistance is down and it is important to try and avoid illness as much as possible.

Psychologically, the post marathon period, like the post partum period often lends itself to a phenomenon known as the “post marathon blues.” This is especially common after a first marathon. After the many weeks of preparation and the elation of the event itself, all the hype and anticipation is over and the goal no longer in sight. It is not uncommon to feel a little depressed or a bit blue. Relax…this will soon pass as you set your sights on new goals and new challenges!

After the first week, ease back into running again over the next 4 weeks. Take advantage of the fitness base you earned and participate in some of the spring races and earn KAR/BCRR Club Championship points. You can check out the full roster of participating events at this link: KAR/BCRR Club Championship Series. Not ready to run yet? Try volunteering….its just as fun!

There are also some great charity opportunities through KAR/BCRR coming up. Run the Race for the Cure and join the Kalamazoo Area Runners team right here: Kalamazoo Area Runners Race for the Cure Team Site. The first weekend in June is the Kalamazoo Relay for Life! Join the KAR/BCRR Team here: KAR/BCRR Relay for Life Team Site

Soon it will be time to start training again, and all paths lead to the Safari Marathon and Half Marathon Training program which begins June 23. You may enter the jungle here: http://www.safaritraining.blogspot.com/.

No matter what path your journey takes you down, keep up the great running….and we hope to see you at Safari 2007, in the Beyond 2008, and hopefully many times before!

Pfitzinger, P., and S. Douglas. 2001. Advanced Marathoning. Champaign, IL: Human Kinetics.

The 111th Boston Marathon!!!

It could have been SO much worse!

What a risk we marathoners take! After months of training and preparation, and hundreds or even thousands of dollars in travel expenses, one can only hope for ideal weather conditions to fall on marathon day. We certainly hadn’t planned on the challenges we were to face on April 17, but we were well prepared. The 2007 Boston Marathon will go down in history with its dire prediction of the worst weather ever and plenty of bragging rights. The forecast even led to rumors of canceling the 111 year old event and forced many runners to contemplate withdrawal (I have to confess being one of them). The eve of marathon day found many of us staring at our television screens, studying the Doppler radar heading up the coast. We spent hours trying to figure out what to wear, not knowing what the next morning would bring.

Despite the impending Nor’ Easter, the 2007 Boston Marathon went on, and most runners stayed the course. Weather conditions, although far from ideal with fierce headwinds of up to 30 mph coming out of the Southeast and lots of puddles to trudge through, didn’t produce the monsoon-like horizontal downpours and 50-60 mph gusts originally expected. Wave one experienced a downpour while waiting in the corrals, and wave two was showered about 5 miles into the marathon. The biggest challenge was the wind, which picked up in intensity as we migrated ever closer to Boston Proper. The overall finisher rate of 99% was actually higher than normal. Every single one of our Beyond marathoners finished, most a bit slower after adjusting expectations, but all crossed the magnificent finish line on Boylston Street. You can check out the finishers at this website Ralph Meyer passed along…just type in the runner’s clock time: Boston Finish Line!

This wasn’t the first time Kalamazoo runners have overcome severe forces of Mother Nature. In 1980, the Kalamazoo Klassic was run a month after the tornado that tore through downtown Kalamazoo. In 1997, the Klassic was run the morning after a severe storm knocked out power and downed trees canceling many events, except of course the Klassic! This winter’s training, which was one of the most challenging ever, no doubt helped to prepare us mentally for the challenge. We were most thankful for the gracious hospitality of the Tracey family as they welcomed us into their home, a warm, dry refuge from the rain, wind and flooding of Athletes Village.

The Beyond Marathoners were sent off to beantown with plenty of media hype and group support. The mock 4-mile Freedom Run held by Gazelle Sports kicked off the week leading up to Boston, along with a story highlighting some of our local Boston stars. If you haven’t seen it, check out the Kalamazoo Gazette article on Jennifer Shaffer, Marty Buffenbarger, Steve Downard, Sherrie Mann and Francine Bangs.
Kalamazoo Boston Marathon Story

Even though many runners, including the elites finished 5 to 15 minutes slower than usual due to the fierce headwinds, Jennifer Shaffer and Sherrie Mann both managed to set brand new PR’s of 3:02 and 3:41. Speaking of Jennifer, her celebrity status didn’t stop with the Kalamazoo Gazette. She was interviewed by the Running Network shortly after crossing the finish line! Marty Buffenbarger managed to befriend Kevin Hanson of the Hanson’s Distance Project, and made a referral of our Beyond elite! Could KAR lose Jen to “The Project?” After starting at the back of the more than 3000 runners in the Freedom Run Jen and Bonnie Sexton unofficially won the 2.5 mile FUN run, finishing up front with fellow Michigander and world record holder (73 marathons under 2:20) Doug Kurtis. Isolated rumors were reported that they were held back only by the orange-clad officials from B.A.A. Jen and Bonnie were also 2 of the 3 scoring members of the Women’s Open Front Line Racing Team who took 7th overall. What is even more amazing, Jen broke the Boston women’s Front Line record, formerly held by Mary Beth Reader! Brenda Stoddard was one of the scoring members of the Front Line masters team, who took 3rd place overall, and its highest finish ever!

Francine Bangs finished her first Boston at age 66, and managed to re-qualify! Sherrie Mann and Brian Dobbie ran the entire 26.2 together, as did Monica Lynch and Cindy Owen. Our other Boston stars were Russell Bertch, Timothy Bredahl, Pat Johnson, Glen Kellam, Pam McBride, Ralph Meyer, Patti Montilla, Cheryl O’Neil, Bob Poznanski, and Jon Willard.

What were they thinking? The bib numbers for the baggage drop were not waterproof…..and many wore off. Jen Shaffer, Brian Dobbie, Russ Bertch, and Bonnie Sexton were among those whose bags could not be found due to eroded numbers. Russ had to climb aboard the baggage bus and have the baggage drop workers call his cell phone to locate his bag, and Bonnie’s was found in a Ryder truck, only identifiable by the extra set of hot pink Brooks peaking through the top!

Despite the unique challenges brought on by the storm, each of the Kalamazoo Beyond Boston Marathoners returned home a star, with an extra special, very unique story to tell. Congratulations to all!

Although they didn’t fight the ravages of a Nor’Easter, our Glass City Marathoners trained through the same tough winter and covered their 26.2 closer to home in Toledo. Congratulations to Michael Ryan, Beth Gross and Gordon Hare on their excellent Glass City finishes Sunday!

Navigating Boston Terrain!!

Where did the Easter Eggs Go?

Congratulations! You have persevered and trained through 18 weeks of one of the most difficult winters Mother Nature has tossed our way in recent years. The final Plainwell run on snow and ice is a testimony to the unique challenges we faced all winter long. Despite the trials we encountered on the journey, this coming weekend we will be boarding planes or hopping into our cars headed for our final destinations in Boston, Toledo or St. Louis.

For those headed to Boston, the city portrays great history and exudes energy like none experienced anywhere else. The entire city embraces the Boston Marathon with excitement and vigor as part of the Patriots Day celebration. Children, excused from school for the holiday, are everywhere lining the course. Amidst all the enthusiasm and hype surrounding marathon weekend, you will also encounter a rather illogical street layout, marathon activities spread out all over Boston proper and beyond, and a course that has gained legendary notoriety and fame. The tips in this article and its links should help you navigate both!

The Course
The Boston Marathon course is a legend within its own right. Heartbreak Hill’s reputation extends far beyond the ranks of the running community. Despite its fame, the final of the Newton Hills isn’t the only unique attribute to the Boston course. Rather than author a mile by mile replay, however, I have attached a link to one of the best articles I have ever read describing the course and the appropriate strategy for each section. It comes from the April 2005 issue of Runners World and offers a mile by mile breakdown. This was my guide when I ran and set my PR at the 2005 Boston Marathon. Print it out, read it, study it and commit it to memory. It will help you as you leave the starting line corrals in Hopkinton and embark on your journey ending with the finish line on Boylston Street.

Boston Marathon Course Tips

Boston Marathon Course Map Breakdown

Also, Sherrie Mann passed on this great link which can be used to generate your own special pacing bracelet based on goal time, as well as several pacing strategy options ranging from effort-based pacing to even splits. Check out the Pacing Bracelet

The City
The most important advice for navigating the city is to leave the car at home or park it in the hotel and let it stay parked! Unlike New York and Chicago, the streets of Boston proper don’t boast a perfect grid layout. Traffic marathon weekend is horrendous. Two years ago, as we drove to our hotel near the Hynes Convention Center, it took us an hour to drive around a single city block. On the flip side, the Boston subway system, the T, is relatively easy to navigate and convenient to most marathon weekend activities.

To get to the expo and packet pick-up, the Green Line has a stop right at the Hynes Convention Center. For those staying at the Omni Parker House and other hotels near Government Plaza and the Boston Common areas, the Boylston and Government Plaza Stations are also conveniently located and part of the Green Line. To get to the Freedom Run starting at Copley Park, hop on and get off at the Copley Station, also on the Green Line (note this stop is closed race day) You can get to the pasta party via the Green line Government Center station. Race Day bus boarding is most conveniently accessed via the Boylston stop, and the finish line area can be accessed via Arlington.

The only guaranteed way to get to the start in Hopkinton race morning is by using the B.A.A buses from Boston to Hopkinton race morning. Boarding times are assigned by bib numbers begin at 6:00 am and ending at 7:30 am. The bib number assignments are recommended, but not enforced. Parking in Hopkinton is extremely limited. We had one runner a couple of years ago try to wait the longest possible time to board, and ended up missing the shuttle altogether. Somehow she managed to obtain a police escort to the start in Hopkinton!

Once in Hopkinton, the buses will drop you off at the entrance of Athletes Village, which is worth a visit even if you are heading to the Kalamazoo Hopkinton House. Athletes Village has plenty of free food and some interesting vendors. From Athletes Village, it is a little under a mile walk to the starting corrals. The Tracey home is about halfway there on Hayden Rowe. From there, it is a short walk to the starting corrals.

Plan ahead, know where you need to go and how to get there, then have FUN! See you in Boston!

Good luck to those running Spirit of St. Louis & Glass City this weekend!

Calming the Pre-Race Jitters!

No signs of anxiety amidst this group only 30 minutes before the start of the 2006 National City Half Marathon!

As we walked to the starting line of a recent event, an anxious group member asked me how I could be so calm. Aside from the fact he was running twice the distance, I have over time truly convinced myself to enjoy the experience and have fun. I am not trying to qualify for the Olympic trials. There is no $40,000 prize purse awaiting me at the finish line or college scholarship in jeopardy if I have a bad track season. I have normal pre-race routines which I follow like clockwork and try to arrive at the starting line prepared. Sure I enjoy winning the occasional local race and bringing home age group awards, but these are no longer my primary motivation. This hasn’t always been the case. I remember a running friend advising me to just take the pressure off myself and have fun. As simple as it was, it was probably the most valuable piece of advice anyone could have given to me at the time.

It is normal to be anxious, especially for a first time marathoner, about the possibility of not finishing a marathon. I have to confess I have been there, done that several times and always managed to find my way back to the start/finish area. As far as the feeling of failure, I always tell myself there is another marathon in the future where I can redeem myself, and I usually do.
As much as we do this for recreation, participating in a race, can place a huge strain on the nerves. As we approach our goal marathons, many have expressed their mounting anxiety. Most runners do experience some degree of stress prior to a key running event. It may be about their competition, goal time, the weather (but hey, I think we have been well-conditioned in this area!), the course, qualifying for Boston, or an injury or illness. This is perfectly normal.

As race time draws near, anxiety does affect the runner physiologically. The body reacts to the stimulus and prepares for action. Your brain signals for the release of adrenaline into your bloodstream which triggers a number of physical reactions. You start to sweat, your heart rate speeds up, muscles tighten, breathing can become shallow, your stomach may churn and you may develop cotton mouth. You may use the toilet, only to get back in the long line because you have to go again. This increased arousal can be an aid, particularly in shorter races, but can also serve to be a detriment in long distance running, particularly the marathon where you have to spread your mental, emotional and physical energy over a longer period of time. It is the most “fired up” runner who runs the most irrationally paced runs and goes out too fast. You want to save your mental toughness and emotions for late in the race where it is needed to help you overcome fatigue, particularly in an event like Boston.

The best way to prepare for this is to build confidence with regular workouts geared specifically for the distance and course, as well as with tune-up races, and mental training. The training regiment we have followed has our bodies well prepared physiologically. As for mental training, one expert suggests desensitizing yourself to worry. Worry in the days prior to the event and then set it aside. Worry about the weather, the course, the competitors, your lingering soreness, whatever, and then stick with it until you feel your anxiety drop. Worry systematically, intensely and humorously, and soon you will worry no more.

Focus on factors within your control and on your strengths rather than your weaknesses. Think positively about yourself, about the training you have done to prepare yourself. Surround yourself with calm, positive thinking people in the final hours before a big event. Stick with a familiar pre-race routine. If you normally drink a cup of coffee and eat a bagel two hours before a race, do it. Pin your number on your shorts or shirt, stash your shorts pockets with energy gels and have your chip secured to your running shoe so you don’t forget something. One runner recently shared with me this week he sets 3 alarm clocks just to make sure he gets up on time.

Have all your pre-race logistics figured out; where the starting and finish lines are, baggage drop, a post-race meeting spot for family and friends. This is especially important for Boston, where everything is located in different spots. The Expo and packet pick-up are at Hynes convention center which is about a mile from the finish line on Boylston Street. The pasta party is at City Hall Plaza which is about 1 ½ miles from the expo. To get to the start, runners need to board buses early Monday morning on the Tremont side of Boston Common to be shuttled up to Athletes’ village in Hopkinton. Athletes then walk close to a mile to get to the corrals, which are loaded in two waves; the first at 10:00 and the second at 10:30.

Tune into the weather so you can dress properly for the conditions. Pack for every possible scenario. April in Boston can be 32 degrees and snowing or 83 degrees and humid. If it is cool out, have warm clothes packed in your baggage drop bag so you can put them on right away after finishing.

Proper preparation, positive thinking and the confidence that comes from it can do wonders in calming pre-race anxiety. Most importantly, go out there determined to enjoy the experience and have fun! Take the pressure off…you are trained and ready!

Glover, B, and S.Glover. 1999. The Competitive Runners Handbook. New York, NY: Penguin Books.

Extra-Terrestrial Enquirer!!!

Is this Martian feeling a bit blue?

Aliens were everywhere as the Beyond marathoners blast through space along with 3,500 other runners at the 2007 Martian Invasion of Races! Does the race have a special alien factory to crank out hundreds of these extra-terrestrial creatures? We sure do, reported Race Director Randy Step, the ET running store owner from another galaxy who has somehow managed to connect with the Kalamazoo Area Runners for the third time in the last month and gain hug status. Far fetched rumor has it that Brenda Stoddard and Bonnie Sexton returned home to their families with 4 baby alien hitchhikers. Speaking of babies, we welcome Phil Goodwin’s new son, Aiden Neil Goodwin! Aiden was born March 29, 2007, and remained nameless for 24 hours postpartum!

Now back to the Martian Marathon! We are excited to announce that Kayla and Tim Kling have now officially completed their first marathon! Kayla finished in 4:16:34 and finished 3rd in her age division, while Tim finished in 5:10:29. Congratulations to our favorite father-daughter duo on their first 26.2! Julie Wojtaszek set a brand new PR of 3:48:32 for her 2nd marathon finish, as well as a fourth place finish in her age division (top 5 receive awards). Brian Campbell finished in 4:41:15. Rumor has it Brian coerced a co-worker into running the marathon with him.

What an incredible first marathon story! Beyond satellite runner and first-time marathoner Paul Dewolf ran an amazing 2:59:11 to win his age division. Paul was a top runner from Schoolcraft High School and has been following the Beyond training schedule from his college campus in Grand Rapids!

Brenda Stoddard takes 2nd at Martian!

In the Martian Half Marathon, the team of BS Squared finished at the top of their age groups leaving the stamp of the Kalamazoo Area Runners on the extraterrestrial soil of another planet! Bonnie Sexton won her age group and finished 6th overall with a 1:34:38, finishing ahead of 81 other women in her division, and earned a Martian Marathon Duffle Bag to carry her baby aliens. Brenda Stoddard placed 2nd in her age division, out of 72, and earned a Martian Marathon baseball cap for her baby alien to wear. Mark Sigfrids mysteriously disappeared from the course for 3 minutes, before reappearing and finishing in 1:35:24. Bob Smola ran a very strong 1:36:51 and witnessed this strange incident.

Could this event possible grow to 10,000 in the next few years? Check out this article written by World Record Marathoner, Doug Kurtis. http://www.runmichigan.com/columns/dougkurtis/dougcolumn_287.php Speaking of Doug Kurtis, he became the easy target of an unsuspecting volunteer until Bonnie intervened in the tense situation. “You are NOT famous,” stated the volunteer, who was trying to escort the World Record holder away from the pizza tables. Bonnie was chatting with the humbled Doug and informed the young volunteer that he was Doug Kurtis, and he really IS famous. “Yeah,” reported another who had joined the conversation, “He is a world record holder!” As the story ends, the volunteer and Doug Kurtis became good friends. Doug also, as usual, won his age group.

In other recent marathon news, Peter Gower and Todd Raab ran the Georgia Marathon on March 25. Georgia represented Peter’s 3rd marathon of the year and he finished in 3:55:37. Todd Raab made it his 2nd with a 3:59:32!

The Extra-Terrestrial Enquirer!!!

A foggy start for the 2007 Kal-Haven Trail Relay

Good luck to all the Beyond marathoners running the Martian Half and Full Marathon next weekend! It will be a very first for father/daughter duo Kayla and Tim Kling as well as Beyond satellite runner from Grand Rapids Paul Dewolf! Kayla and Tim, by the way, were given a boost of confidence Saturday at the Gobles Grad Bash 5k! Kayla won women’s overall for the very first time to bring home the trophy, and both Tim and Kayla set brand new PR’s!

It was Beyond a blunder as we once again managed to mangle a name. This reprimand was issued by Steve Downard, “Just a slight correction.” “It was Chad Thompson not Steve Chapman who joined us for the run this weekend.” Welcome Chad! The country music star part was, however, true.

Thanks to Race Director Terry Hutchins, Volunteer Coordinator Cindi MacDonald and the many volunteers from Beyond, the 2007 Kal-Haven Trail Relay set a new participation record with 116 registered runners, 114 of which actually participated despite the early morning showers! Thanks to all of our volunteers from the Beyond, Jim Roth, Julie Wojtaszek, Steve Rice, Brian Campbell and wife Tammy, Marty Buffenbarger’s wife Carolyn, Eric & Peggy Zeeb, as well as sag bikers Neil Zeeb and Bob Smola!

What an exciting day of running it was with close to 200 runners hitting the trails Saturday morning; some of them coming from as far away as Alabama. Among them was our banquet guest speaker Running Fit’s Randy Step who brought his own team from the east side of the state. The legendary George Dales and Tom Coyne were live on the scene with their co-ed squad from the WMU Running Club.

By 7:00 am the Kal-Haven parking lot was already full of cars with both members of the Beyond and SHufflers marathon groups hitting the trail. Thanks once again to Pat Johnson as well as Bonnie Sexton for dropping 5 colorful balloon decorated aid stations on the trail. Soon after the marathoners set off, the Kal-Haven Run Solo and Relay Runners appeared for their 8:00 and 9:00 starts. What a spectacular showing on the part of all the Beyond Marathoners entered in the Relay with program participants taking 3 of the 5 team titles and setting 2 new records! Could it be possible we are doing something right?

In the 33.5 mile solo run, the Beyond’s Chris Roach took 2nd place overall for the men in the solo run. Congratulations Chris!

Marty Buffenbarger teamed with Jennifer Shaffer to form team Master Elite and shatter the Co-ed 2 –person team record by 20 minutes, finishing their 33.5 miles in an amazing 3:51:57! Guess who is the master and who is the elite? After averaging a 6:40 pace for nearly 17 miles, Jen Shaffer is shedding her sub-elite status. Fortunately no scouts from the Hanson’s were present.

Amanda Portis teamed with collegiate arch rival Heidi Saunders to form but what else, team Arch Rivals! The duo shattered the female two-person team record with an even greater margin of 51 minutes with a 4:19:22. The second place team of Brenda Stoddard and Trish Downard also broke the prior female two-person record with an excellent 4:33:12. The Beyond’s Kim Williams joined fellow Tri-kat Michelle Kagey to run a 2-person training run!

In the 2-person male division, Beyond teams swept 2nd, 3rd and 4th places with Steve Downard and Chad Thompson just missing 1st place by 2 minutes with a 3:53:22. They forgot to name their team. Mark Sigfrids and Bob Poznanski of team S&P took 3rd with 4:24:15. Mark Sigfrids somehow managed to run the Gobles Grad Bash 5k AND run the 2nd leg of his 2-person relay. Scott Taylor and Tim Sochor took 4th with 4:40:36. Tim magically transported himself to about 100 points along the trail.

Who even said age and the female gender were handicaps? Current 6-Person Co-ed Record-holders, team Six Pack To Go was the very first relay team to cross the finish line after their arch rivals, the all male high school stars from the Parchmont Stealthy Penguins fell out of contention due to injury. They won out over their nearest co-ed competition, the youngsters from the WMU Running Club by 20 minutes with a 3:38:13. The Beyond’s Jon Williard, Gale Fischer and Bonnie Sexton joined forces with Dave Walch, Jeff Domenico and legendary Olympic trials qualifier Anne Flynn to form this speedy team which cranked out lots of sixes and even a few subs!

Many thanks to ALL who participated & volunteered to support the Girls on the Run, Girls on Track program!