The Extra-Terrestrial Enquirer!!!

It’s an alien invasion in Kalamazoo….runners appearing EVERYWHERE! Borgess Run Camp kicked off with a participant roster of about 300…a number so high there were reports of gang & cult activity. Led by their angels, the Beyond marathoners fled to the country and the SHufflers to their crime free safe-haven on Bicentennial Trail. We even spied Kevin Biek, Tom Cross, Rob Nicey and a crew from the Trikats running down the mall, apparently fleeing the sinister activities taking place on Nazareth Road.

Alien’s are certainly on the menu for some traveling into the Beyond. Kayla and Tim Kling plan to make the Martian Marathon their very first 26.2 on the red planet. The father daughter duo just completed their longest run ever..... a hilly 18 miler. “We LOVE hills,” reported Tim. “We made the Great Turtle Half on Mackinaw Island our first half marathon, and now the topographically challenging Martian Marathon will be our first marathon!” Tabloid reporters also learned that Kayla is somewhat of a genius, and when she is not training she is pursuing her Advanced Placement studies at Allegan High School.

Mark Sigfrids has now bailed on Boston in favor of Martian. The 2005 Martian Marathon, by the way, was Mark’s very first marathon, which he completed in 5:08:11 and is now going back to seek his revenge. Since then he has qualified for Boston several times over. Peggy Zeeb won the Martian Marathon that very same year, in 3:18. And what about Ralph Meyer who also finished in a respectable 3:42? He managed to break his finger!

We uncovered another secret; Scott Taylor has divided loyalties. Scott is football coach for Portage Central High School….and Track Coach for Galesburg-Augusta! He is also a high school biology teacher…but dissects frogs, earthworms and guinea pigs for only one of the two!

Bob Smola Runs the ING Miami Marathon!
The warm weather vacations continue…Bob Smola has proven he has made a comeback, and completed the ING Miami Marathon this weekend in 3:46:25, drawing ever closer to his 100th marathon. Congratulations Bob on your 88th (or is it 89th) marathon! Plans for the KAR/BCRR Bob Smola Centennial Marathon Party are already underway. Snowbird Francine Bangs flew down south to Austin Texas, only to find it wasn’t so warm! Space Captain Bonnie traveled to Meijer…..and was caught red-handed by Brian Dobbie for the 2nd time escaping the premises with 2 cart-loads of groceries. Here’s a little tabloid trivia….Brian was a fellow Turtle on Bonnie’s Borgess Run Camp team back in 2003. This was back in the days when run camp had under 100 participants and ran dual camps out of Portage and Borgess, the Safari had about 60, and the Beyond, well just didn’t exist!

Please share your tabloid tales with us…anything but relationships, blatant political opinions or bathroom issues are fair game for the Extra-Terrestrial Enquirer. Disclaimer here: Team Charmin is an exception to the bathroom issue policy….this includes Mark Chicoine, Rich Schau and Brian Campbell and anyone else who claims to be Team Charmin.

DECEND TO EARTH WITH DECLINE TRAINING

Bob preparing for Boston!

It is respected. It is a reputation well deserved. The Boston Marathon is well known for the trauma it causes to the quadriceps. If you are training for Boston, you need to be able to handle the descent from Wellesley into Newton Lower Falls at 15 miles, and the plunge into Boston proper after cresting Heartbreak Hill. The old Martian Marathon course (there is a new, but still rolling course) tossed out a similar challenge; a downhill plunge for the first two miles, and a 2-mile ascent at the end. It is important to try to simulate the descents that you will encounter in your goals races in terms of steepness, length, and where they fall within the race. One of the benefits of decline training is to promote the adaptations necessary for your muscles to adapt to the demands of downhill running.

Sprinters have used downhill training for years to improve leg turnover, but it can also be beneficial to the distance runner as well and has been incorporated into many distance training programs. Decline training not only teaches you proper downhill technique, but will also improve speed while running on the flats and can even help prevent injury and muscle soreness.

When you first begin a decline training program, it is important to start with a small dose and gradually build up. Downhill running is easy on the cardiovascular system, so it is easy to overdo the pounding on muscles, connective tissue and joints. If you train carefully, however, you can actually decrease your risk of injury because your body will adapt so that it can better handle descents. After the first couple of downhill sessions, you may notice a bit of soreness in the quadriceps; this will eventually lesson and disappear as your muscles adapt to the demands of running downhill.

Increased Leg Turnover
Downhill training will increase leg turnover which improves acceleration and speed on flat terrain. Your maximal stride rate is controlled by your neuromuscular system and downhill running teaches your nervous system to allow you to run fast. Like any other skill, this is best achieved through practice.

Improved Downhill Running Performance
Bill Rodgers was a great natural downhill runner and often left his competitors behind as he ran away on the descents. He was able to make downhills his personal weapon by improving that skill during training. Anyone can gain this edge by improving skill and confidence running downhill.

Reduce Delayed-onset Muscle Soreness (DOMS)
If you have ever run the Boston Marathon before, you have experienced firsthand the impact downhill running can have on your muscles. When running hard downhill, your muscles work eccentrically to resist the force of gravity, which causes microscopic damage to the muscle fibers and surrounding connective tissue. This leads to inflammation and muscle soreness. Although you will be sore after the first few workouts, training on down hills protects your muscles from future damage and soreness. The muscles not only repair, but are also better able to handle future demands because the adaptations that occur within the muscle. A session of downhill running every two to three weeks is enough to maintain those adaptations.

Gaining an Advantage When Cresting a Hill
Runners will often work hard running to the top of a hill then back off slightly to recover. By practicing downhill running, you can gain an advantage by maintaining intensity over the top of a hill and down the other side.

Technique
The key to optimal downhill training is to allow gravity to help you flow down the hill, using minimal effort. This requires proper downhill form; you must adjust your body position forward so your body remains as close as possible to perpendicular to the hill. If you try to remain upright as you would on the flats, it will actually cause a braking effect…..a common downhill running error. As you run downhill, your leg turnover should increase as you gain speed. It is also important to prevent over striding, which will also increase the braking component of downhill running; increasing the jarring forces and slowing you down. To improve balance and stay in control, keep shoulders relaxed but allow the elbows to move out moderately from your sides.

The downhill workouts most appropriate depends on your goals and experience running downhill:

Downhill reps of 75-150 meters
Downhill reps on a gentle grass slope are a great way to learn technique and improve leg turnover while minimizing the chance of injury. This technique is often used by sprinters to improve speed. It is very important to warm up well, including a few striders on the flat before launching into these. Concentrate on correct body position and on letting your legs turnover more quickly as you gain speed. Limit yourself to three to five reps the first few sessions, particularly if you haven’t done much speedwork recently. We have incorporated these sessions into our training program.

Up and Down Intervals
Uphills and downhills can be incorporated in the same workout by doing intervals in which you run up a hill hard, than sustain the intensity over the top and down the other side. If you make these intervals two – six minutes in duration (with a one to two minute recovery jog in between), these make excellent VO2 max workouts and can replace the ones listed on your training schedule. These training sessions are time-efficient as they incorporate the benefits of several different types or workouts, and reinforce the ability to maintain effort over the top of a hill and shifting technique to pick up speed on the downhill.

Hilly Courses
Doing your regular training runs on hilly courses is an effective way to get used to running downhill without major changes to your training program. To gain the most benefit, concentrate on correct downhill running technique and increasing leg turnover as you run down the hill. Making downhill running part of your training routine allows you to gain experience so that downhill running technique becomes second nature. Many of the courses in the Beyond program we chosen specifically for their hilly terrain to simulate the topography of the Boston and Martian Marathons.


Pfitzinger, P. 2005. “Moving Up by Going Down.” Running Times 328 (July/August): 16

Extra-Terrestrial Enquirer!

It must have been a REALLY good joke!

Smile, you’re on camera! Could it be that the celebrities of the Beyond have gained such notoriety and fame as to have attracted the paparazzi? More likely it was our club photographer, Lana Hulsebus, who surprised everyone out on the course by snapping some fresh winter running candids! She caught many of you having lots of fun out there, especially Bill Gephart, Ayron Lowis, Holly Walsh and Karen Arrick who appeared to be sharing some great jokes! Thank you for the awesome pics Lana!

Heidi Saunders is the only other participant in the Beyond who seems to have picked up on the Varmin hot pink idea. Not only is she styling, but she is speedy! Heidi won the mile at the Grand Valley State University Indoor Track meet last week, and set a new Front Line Racing Team record of 5:25:21 for the indoor mile.

Chris Roach made an appearance for the very first time after spending two weeks out in San Francisco and wins the award for best winter running attire! Rumor has it he is one of the truly insane who will be doing the Kal-Haven Trail run solo!

Chris Roach stays warm?

Just who exactly is on the Beyond Boston Marathon roster? You will find Ralph Meyer, Sherrie Mann, Brenda Stoddard, Pat Johnson, Russ Bertch, Holly Walsh, Pam McBride, Marty Buffenbarger, Jon Williard, Mark Sigfrids, Jen Shaffer, Monica Lynch, Bob Poznanski, Cheryl O’Neil, Steve Downard, Glen Kellam, Bonnie Sexton, Francine Bangs, Cindy Owen, Patti Montilla, Tim Bredahl & Brian Dobbie!

The Beyond wasn’t the only running show in town that landed in Full City Café Saturday! Charlie Broberg, Steve Brown and the Blizzard Rats were live on the scene as well. The Blizzard Rats are the longest “running” show in West Michigan!

A show from another galaxy, our allies from Borgess Run Camp will be hitting the streets and begin reaching for the stars this Saturday. (But hey, we are already THERE!) Have too much time on your hands and need another running tabloid to read? Former run campers turned marathon renegades can check out http://www.runcamp.blogspot.com/ to satisfy any cravings for Blaine’s humor. This tabloid has already labeled Space Captain Bonnie as the “Benedict Arnold” of running despite peace negotiations and a treaty signed last year granting the Beyond rights to the marathoners and Borgess exclusive rights to the half marathon and 5k runners.

Julie Wojtaszek, metal objects lurking in the dark, and running partners just don’t mix determined Beyond authorities. First Justin Merkling, now Space Captain Bonnie was assaulted by a metal pole while running with Julie during the Wednesday night Star-gazing run. We are thankful to report there was a mild contusion but no broken bones.

We are happy to report Julie, Joel Pennington, Tim Sochor, Russ Bertch, Brian Dobbie and Monica Lynch all returned safely Saturday despite the early morning darkness. Tim, by the way, ducked out to run the Portland Winter Run 5k last Saturday, finishing in 21:18.

Was she abducted by aliens? Space Captain Bonnie took off with team Varmin Saturday, onlyto mysteriously disappear at the 6 mile aid station. Turns out she wasn’t abducted, but had to return to the YMCA space station to intercept her kids, and finish her run with 40 loops of the indoor track rather than the snowy hills of R Avenue

Where did Bonnie Go?

Oops, Kay Maxey, isn’t training for the Cincinnati Flying Pig Marathon, but rather the Country Music Marathon. Get well soon Vicky Mergen, Eric Zeeb,Terri Kunkel, Kayla Kling, Kay Maxey, Phil Goodwin & Justin Merkling! It is good to see Ayron Lowis and Peggy Zeeb recovered and back on the roads!

All Circuits on Overload?

Just crawled out of bed and discovered legs and eyelids of lead? Many of us have been there. The body responds positively to training though the breakdown of muscle proteins and other physiological responses to exercise and grows stronger through the subsequent buildup. When the rate of breakdown, however, exceeds recovery it leads to the black hole known as overtraining. Temporary soreness or fatigue is not necessarily an indication of overtraining. If cutting your mileage and intensity for a few days restores your energy and performance levels, you are not over training, but simply adapting to the stresses of normal training. That is why it is important to alternate “hard days” with easy recovery days, to allow for these natural adaptations.

Overtraining is a more chronic condition that often arises out of too much high intensity training and racing. It is often linked to over stimulation of the sympathetic nervous system which regulates your body’s reaction to stress. Try combining a couple of speed sessions with a race and a long run each week, and you will most likely soon find yourself on the road to chronic overload. For some it takes more, for some less, but in all cases performance suffers, fatigue sets in, and motivation vanishes into thin air. Other factors in your life outside of training and racing can also contribute to the overload, causing your mind and body to be constantly engaged, which compounds the mental and physical exhaustion.

How do you distinguish normal fatigue and soreness from “real” overtraining? Take heed to the warning signs. The earlier you can diagnose and treat the effects of overtraining, the more quickly you can recover and return to normal training and racing. The most common symptoms are:

1. Trouble sleeping
2. Increased resting heart rate
3. Frequent colds
4. Weight loss
5. Poor racing and training performance
6. Slow recovery from training
7. Loss of motivation for running (and other things that normally interest you)
8. Soreness that doesn’t subside after a few days of rest

The most common methods of identifying overtraining involve monitoring heart rate; either your resting heart rate taken first thing in the morning, or your heart rate while running at a certain pace. For either of these methods, you need to know your normal resting and training heart rates before you become overtrained. If your resting heart rate first thing in the morning is 5 + beats per minute higher than usual, it can be an indication of overtraining. Likewise, if your heart rate increases more than 4- 5% while running at a given pace (for example, your heart rate for an 8:00 min mile goes from 150 to 160 beats per minute), it can also be an indication.

Other factors such as illness, dehydration or low carbohydrate and protein intake can also lead to similar symptoms so it is important to rule these factors out. During a 3 – 5 day period, try drinking plenty of fluids, and eating sufficient carbohydrates (60-70% of your calories) and protein. Combine this with adequate sleep and 3 – 5 days of low, easy mileage. If these don’t eliminate your fatigue and you are not ill, then most likely you are overtrained.

Recovery from overtraining can only be accomplished by cutting back on your training. Training intensity is more important than training volume in recovering from overtraining, so cut back more on speed work than distance. Most cases of overtraining can usually be remedied in 10-14 days. Long term overtraining syndrome, however, may take several months to fully recover. This is usually rare, and can often be related to additional stresses or medical conditions. If you don’t feel better after two weeks, it is recommended that you see a physician for a full evaluation.

How do you prevent overtraining? The Beyond training schedules incorporate a gradual build-up in training volume and intensity to allow your body time to adapt. Everyone, however, has a different threshold of the amount of training they can positively adapt to. This depends on your genetics, your fitness level and the total stresses in your life. The Comet training schedule may be appropriate for one person, while for another who runs the same pace, the Meteor regiment may provide the best stimulus for adapting positively without overtraining. Effective training manages your body’s ability to recover and adapt. It is possible to train very hard, as long as you allow adequate time between hard workouts for recovery. Know yourself…know where your threshold is; keep a training log, pay attention to hydration and carbohydrate replenishment, and sleep!


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

Extra-Terrestrial Enquirer!

Kim Williams (left) rocks Arizona!

Was it the upbeat music or training with a jogging stroller? We are not sure of her secret, but Wendy Haney qualified for Boston 2008, maybe Boston 2007 if her birthday falls before April 16, 2007. Wendy completed PF Chang’s Rock N Roll Arizona Marathon in 3:45:23. Did you know? Boston qualifying times are as of the date of the Boston Marathon in which you are participating, and an extra 59 seconds may be added to each age group category. Congratulations Wendy!

Kim Williams also completed PF Chang’s Rock N’ Roll Arizona Marathon in 4:00:10 and Chuck Zahnow completed the Half Marathon in 1:45:30. Way to go all!

There may be something to the stroller thing. Speedsters Gale Fischer and Megan James both often train pushing a baby jogger. A study of this phenomena is being conducted by Beyond scientists!

It appears we may have several snowbirds in our midst! Peter Gower ran his first of many planned 2007 marathons by completing the Disney Marathon January 7 in 3:48. Peter completed 8 marathons in 2006; in between his business travel which takes him all over the globe! He passed on the “Goofy Challenge,” where runners have the opportunity to run the half marathon Saturday, and the full marathon on Sunday, earning the Donald & Mickey medals as well as a Goofy medal! Scott Taylor ran a trail marathon in Florida a couple of weeks ago, and managed to find a Bronco in the crowd. Pace Leader Carrie Hybels is also heading to Florida this week, and will be running a half marathon!

Peggy Zeeb was named 2006 40-49 Age Group Runner of the Year by Front Line Racing Team. Runners earn points by participating as a team member and scoring points for Front Line! Congratulations Peggy!

Speaking of Peggy Zeeb, Peggy has also volunteered to serve as Kalamazoo Area Runners Relay for Life Team Co-Captain, but we are seeking a second Co-Captain to work with her and split duties. The 2007 American Cancer Society Relay for Life will be held June 2 & 3 at the Kalamazoo Air Zoo. Do consider getting involved as Co-captain, or as a participant or site volunteer! Each runner takes a minimum ½ hour slot during the 24 hour event. Click here to join the Kalamazoo Area Runners Relay for Life Team: http://www.acsevents.org/faf/search/searchTeamPart.asp?ievent=205957&lis=1&kntae205957=59A6448182B44CACAE4030FA7607B550&team=1756375
The Beyond’s Renee Brady volunteered to serve as Kalamazoo Area Runner’s Komen Foundation Race for the Cure Team Captain! Details will be coming soon on how you can join this team as well!

Welcome to Kay Maxey, who ran with the Beyond for the very first time Saturday. Kay is training for the Cincinnati Flying Pig Marathon. Get well soon Vicky Mergen, Peggy Zeeb, Kayla Kling & Justin Merkling!

Travel Through Space in Good Form!

What is wrong with this picture?

This is an encore' article from this summer, but serves as a great reminder to recheck your running form. If you missed it in the jungle, catch it here in space!

Good running form helps to prevent injury, minimize wasted energy and helps you to achieve your running goals. Keeping this in mind, it is worthwhile to periodically assess your running form and work to correct imperfections. Running style is determined largely by your biomechanics; the length of your bones, flexibility, strength and endurance of muscles, and the
contraction pattern of your muscles as they work together to propel your body forward. The movement and positioning of your legs, arms, torso and head all contribute to your unique running style.

Good running form is particularly important to those running the marathon; flaws become magnified as fatigue sets in and often cause you to tighten up and slow down later on in the marathon. There are several running form imperfections that occur frequently, many of them caused by lifestyle factors such as sitting in front of a computer all day or heavy driving. Others are caused by muscle weakness or tightness. Here are some of the most common running form error and how they can be corrected!

Tight Shoulders, Neck and Upper Back
This is the most common imperfection to running form and is usually caused by spending hours in front of a computer or steering wheel, often leaving the shoulders, neck and upper back tight. This problem also leads to the tendency to hold your shoulders up, and your arms out as you run, keeping your arms from swinging freely back and forth. As a result, you waste energy by using a side to side motion and holding your arms out from your body.

To correct this problem requires eliminating the cause. You can’t quit your desk or driving job, but you can minimize the effects of sitting at a computer or steering wheel all day by taking short breaks every 15 – 20 minutes. This will give you muscles a chance to relax and eliminate chronic tightness. Also check your workstations set up….if the keyboard is too high or low it can have a major effect on posture and muscle tightness. Also check your driving posture in your car….it may be necessary to change the seat and steering wheel position. There are stretches that can help to loosen up tight shoulders, neck and upper back. When you run, concentrate on keeping your shoulders low and relaxed during your run…try to make sure your wrists pass by your waste as you run.

Head In Front of Body
Another common problem caused by hours of sitting in front of a computer is running with your head in front of your body. Your head should be directly over your body, otherwise the muscles in your neck and upper back must constantly contract to keep your head from falling forward. This makes those muscles tight and fatigued.

Moving your computer monitor closer to your chair may help to correct this problem, especially if you are leaning forward all day to read it. Relaxation and Stretching the muscles at the top of your back and neck are usually necessary for correction. An easy way to stretch these muscles is to lie on your back and tuck your chin. Also, concentrate on keeping your head over your body, and have training partners give you feedback….this is a correctable problem!

Arm Tension
Tight shoulders, a tight neck or just bad habit can lead to arm tension. The angle at your elbow should change during the course of a stride….if it is locked, you have tension in your arms. When your arms freely swing, the angle changes with the momentum. Your hands should be relaxed and not held in a fist; this will also cause your arms, neck and shoulders to tighten.

To correct this problem, you need to teach your arm muscles to relax, requiring a conscious effort and concentration. Stretch and relax your shoulders and arms before each run, and remind yourself during the run to relax your arms. It may take a little while, but eventually your arms should stay more relaxed during the runs.

Leaning Forward
Leaning forward at the waist while running causes your torso and quadriceps muscles to work harder and result in early fatigue and soreness. This can be caused by poor posture while sitting and some runners may actually do it because they believe it is correct running form.

In order to eliminate a forward lean, it is important to strengthen your core …your gluteal and abdominal muscles, as well as a conscious effort to correct the problem. This often requires working with a physical therapist or athletic trainer on core strengthening exercises are often required.

Instability in Trunk
Some runners waste energy by twisting their trunk as they run. This is because the energy isn’t being channeled into moving forward. Like leaning forward, instability in the trunk is caused by weak lower abdominal and gluteal muscles and is corrected by core strengthening exercises.

Excessive Vertical Movement
Vertical Motion is greater for shorter races than the marathon…the best marathoners have a very small amount of vertical movement in their stride, staying close to the ground. If you have too much vertical movement, you are wasting energy that could be used to move you forward rather than up!.

This problem can be corrected by improving your core strength and by stretching your calf muscles. Think about gliding as you run!

Overstriding
Most runners naturally select the stride length that is correct for them. Usually when a runner over strides, it is because they are intentionally doing so, thinking it may help to improve their running. It actually wastes energy! The best way to increase stride length naturally is by increasing strength and flexibility. To correct over striding, try to run Barefoot! It is very difficult to over stride while running barefoot! Try running a few hundred meters barefoot several times a week, and eventually you will find your natural stride!

Feet Pointing Out
Energy is also wasted by running with your feet pointed outward, away from your line of motion. Some of this is caused by genetic factors, but the problem can also have correctable causes. If your gluteal muscles are weak and tight, or if your hip flexors are tight, this can cause your fee to point to the outside. Take a look at your footprints running through mud or snow, or after running through a puddle. If they point to the outside, try strengthening and stretching your gluteals and stretching your hip flexors!


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

EXTRA-TERRESTRIAL ENQUIRER!!!

Winter is BACK, but regardless, greater Kalamazoo is no doubt on the run! With 80 Comets and Meteors in the Beyond, 70 in the SHufflers Galloway-based marathon program, and the possibility of a turnout reaching epic proportions at “Reach for the Stars” Borgess Run Camp, the streets of West Michigan will be flowing with hundreds of runners over the next 4 months! Is it a local or a national trend? Here are some interesting facts from www.marathonguide.com

The Numbers: There were approximately 397,000 marathon finishes in the USA in 2006, up from just under 383,000 finishers in 2005 - an increase of about 3.7%.

The Sexes: For the first time in years, the percentage of female marathon finishers dipped - from 40.0% of finishers in 2005 to 39.9% of finishers in 2006 - a small fraction, but does this signal the end of a trend or the beginning of a new one?

The buddy system was launched into action at last Saturday’s Run Around Gull Lake! Sensational job taking care of each other out there! In particular, Good Samaritan honors go to Jim Roth for driving to retrieve injured runner Phil Goodwin and for notifying Beyond authorities of the situation. Honorable mention goes to Francine Bangs for running back to retrieve Carol Gokey, Julie Wojtaszek for retrieving Jeff Dattillo, and Sherrie Mann for alerting the authorities that a couple of trailing runners may need direction. Kudos to Gale Fischer for assisting with the search for Phil. Yes, we really DO care about each other….feel the love (or at least some warm fuzzies!)

Wendy Haney and Chuck Zahnow will be rocking to the tunes of the Screaming Javalinas, the Gin Blossoms and Azz Izz at PF Chang’s Rock n Roll Marathon this coming weekend. Wendy will be running the full marathon and Chuck the half marathon. Good luck Chuck and Wendy! Did you know……Wendy is Chuck’s sister-in-law!

Was it benzene, anti-freeze or some kind of dioxin wondered Tony Golubski? Whatever it was, it was strange looking; kind of a Garmin green. “It won’t kill you’”assured Mark Sigfrids, the owner of the toxic-looking beverage placed at one of the aid stations! “But you don’t want to drink it!”

Welcome back Bob Smola! Bob returned from a non-running related injury to run not one, but TWO laps around Gull Lake for a total of 23.5 miles! After completing 86 (or maybe it is 87 or 88 marathons), Bob has earned the reputation of being the leading West Michigan expert on “how to train for marathons without getting injured”. Runners up Gale Fischer and Space Captain Bonnie both ran 20-milers this Saturday. Gale just for the “fun of it” and Bonnie to run off holiday overindulgence!

Better late than never! The Beyond’s very own Space Captain Bonnie (Open Division) and Hydration Expert Brenda Stoddard (Masters Division) were both recently honored with USATF Michigan Board of Excellence Awards for Long Distance Running….for 2005! The Beyond really does have credentialed Space Crew!

BLAST THROUGH SPACE WITH PACE RUNS!!!

Fire up your engines….this week the high intensity Comets will be blasting through space with a Pace Run with Meteors following suite in a few weeks. Long runs at goal marathon pace are an effective way to prepare you for the demands of the event and offer a great physiological and psychological boost. Most of our long runs, however, are done at endurance/easy pace because running too far and too often at marathon pace is very demanding on the body. The recovery time required would negate the benefits of the workout.

Instead, occasional shorter Pace Runs of 8 – 15 miles are often used to simulate marathon, and have been inserted into the training schedules sporadically. The intention of these is to stress your body in a similar way as a marathon but to limit the duration of the run to minimize recovery time.

For the marathon, pace runs are performed at approximately 20 – 30 seconds slower than lactate threshold pace or .45 – 1:30 faster than endurance/easy runs.

Pace runs provide an excellent opportunity to practice drinking and taking energy gels at race pace. They should be done on a measured course so you can feedback on your pace. If you can exercise restraint and stick to marathon pace, a race of the appropriate distance is an ideal venue for a pace run. The course is marked, there are plenty of aid stations and other runners to help you along. A marked bike trail is also a suitable place for a pace run.

It is also recommended that the course simulate your marathon or half marathon topography. If you are running a flat course such as Glass City or Bayshore, it is beneficial to run some of your pace runs on level terrain. Pancake flat courses, especially in a marathon, are not always necessarily easier as you use the same muscles in the exactly way for the entire duration of the race. By the same token, if you are running a hilly marathon such as Boston, you want to perform some of your pace runs on hilly terrain.

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

Maximize Velocity with VO2 Max!!!

In another week the high intensity Comets will be revving up their track workout engines with a high velocity V02 max session while moderate intensity Meteors continue to concentrate on lactate threshold workouts. Although pure endurance and lactate threshold are the most important physiological variables for the marathon distance, V02 max workouts are still important to maximize marathon performance and have been intermingled in the high intensity training schedules. So what is the difference between VO2 max and lactate threshold and why is VO2 max also important?

VO2 Max (VO2) workouts increase the amount of oxygen-rich blood your heart can pump to your muscles by increasing stroke volume and increase the amount of oxygen your muscles can extract from the blood. This is important because it determines your aerobic capacity. The higher you raise your VO2 max, the greater your ability to produce energy aerobically. The more energy you can produce aerobically, the faster pace you can maintain.

Your VO2 max is the maximum amount of oxygen that you can take in, process and use to provide the energy you need to run. The upper limit of your VO2 max (also known as aerobic capacity) is in large part genetically predetermined. However, most runners have not “maxed” out their functional aerobic capacities and well-designed training can have a significant impact on improving your VO2 max.

How do VO2 Max workouts differ from lactate threshold workouts? VO2 Max intervals are shorter…and faster than lactate threshold intervals. They are medium length intervals of 600 – 2000 meters at current 3k - 5k race pace. The recovery period between intervals is also longer. In between each VO2 max interval jog 50 – 90 % of the time it takes to run the repeat. The recovery time, along with proper pacing, is a key ingredient in performing these workouts effectively. A good rule of thumb is to jog ½ the distance of the interval. These workouts will increase your aerobic capacity to its upper functional limit. Anywhere from 2 ½ to 5 miles worth of intervals should be part of every VO2 max session (for example 5 x 800 meters) At this running speed, your heart rate will generally be at 95 – 100% of maximum and 95-98% of Heart Rate Reserve (HRR). VO2 Max workouts are more demanding on the body than lactate threshold workouts and usually require an additional day or two of recovery above and beyond what is required by lactate threshold workouts. A 5k race makes a great substitute for a scheduled VO2 Max session.

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 75 – 90 percent of maximum heart rate or 80-92% of Heart Rate Reserve (HRR).

The two types of workouts also compliment each other. 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 both VO2 max and 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 or VO2 max pace. It is also important to begin and end workout sessions of both types with a warm up and cool down.

Like lactate threshold workouts, during the winter months VO2 Max workouts can be run on the treadmill, an indoor track or a measured road or bike path free of snow or ice.

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

Extra-Terrestrial Enquirer!!!

Happy New Year! The One One Run ushered in the 2007 running season with Chris Crowell’s infamous annual rendition of Charlie Miller’s Chainsaw and the passing of the mantelpiece. The Beyond’s Monica Lynch almost became the new heiress, but after fleeing the premises early, Cristi Dedoes emerged as the owner of the newly redecorated chainsaw, courtesy of our very own Bill Gephart and Karen Arrick. Check out their cool artwork in the photo!

It is hard to believe that global warming is not more than theoretical with the greenhouse effect Mother Nature has bestowed upon us. What a great, snow free, ice free winter of running it has been so far! If only the sidewalks were free of jutting iron pipes, reported our first casualty, Justin Merkling. A couple of Tuesdays ago Justin stepped on a pipe in the sidewalk and fractured his ankle. Get Well Cards are being accepted by pace group leader Sherrie Mann. Pay it forward? Julie Wojtaszek, who was running with Justin at the time of the incident, has earned a Good Samaritan award for dashing to get her car and rescuing her disabled training partner. For those who participated in this summer’s Safari, you may remember the J’s came to Julie’s rescue when she experienced a flat tire.

Rumor has it that one of our Meteors or Comets is going to be a new dad in August? But who could it be? Eric Zeeb or Chris Roach? Or how about Steve Downard, Marty Buffenbarger, Gale Fischer, Scott Taylor, Mark Sigfrids, Jon Willard, Todd Raab, Peter Gower, Pat Johnson, Bill Gephart, Steve Rice, Tim Kling or Gordon Hare? The tabloid editor has resolved to keep the lid sealed until the new little one arrives; but has to confess these folks are being picked only because the author knows they will let her get away with it! There is certainly a lot more fiction here than fact. Speaking of Boston qualifier Pat Johnson, the big story about Pat at our Club Championship party last year was that we weren’t able to dig up any dirt on this model citizen. The tabloid editor finally struck gold and discovered that Pat may be quiet on the run, but he is a regular contributor to the Kalamazoo Gazette editorials and had a piece published in the first Gazette of 2007. We have also spied Gordon Hare’s commentaries in the Editorials. Recruitment efforts are underway to solicit their literary talents for the Extra-Terrestrial Enquirer and Kalamazoo Area Runners Rundown.

Jeff Dattilo, what took you so long to get to Beaners on Saturday….you missed the party! Brenda Stoddard has been lost in outer space since the Blast off party. This time rumor has it that she flew off to planet Vegas! Bob Poznanski was given a warm welcome to the somewhat dysfunctional Team Varmin by Space Captain Bonnie. “No matter how fast I am able to run, there is NO way I am trading in my bright martian green to become a hot pink rodent!” exclaimed Bob!