Extra-Terrestrial Enquirer!!!

Welcome Back Teresa Xaundria!

Despite an unfulfilled promise of 50 degree temperatures and extreme conditions at the prior week’s killer tempo combo, the masses still came back for a scenic run around Gull Lake. As a matter of fact, we have such a great thing going Rachel Wittkowski drove all the way down from Grand Rapids to join the fun. Teresa Xaundria, now on the post surgery road to recovery, also made her first Beyond appearance to a round of applause!

Last Sunday Joel Pennington completed the Austin Marathon as his 3rd 26.2 and set a brand new PR of 3:43:37! This amazing feat also earned him an exclusive interview with Runners World Editor in Chief David Willey. Well, not really, but he did sit next to Mr. Willey on the plane ride down! Joel will be signing autographs at next week’s run at KVCC.

After pulling off a very well organized inaugural Steve Athey Memorial Race last year, it became quite apparent that Bob Smola doesn’t hold a clue as to how to produce anything less than a first class act. Three weeks ago Bob battled a blizzard to set out aid stations and pace signs in Plainwell. This Saturday at Gull Lake, he set out bright orange cones indicating aid stations, AND spray painted the road indicating mile markers. This years Steve Athey Memorial is scheduled for July 7, and no doubt Bob will pull off something just a little out of the ordinary. The final results are not in yet, but Bob is also in the running for Day Sponsor of the Year! Tim Sochor is first runner up.

After being offered a course map, Pat Johnson politely declined with the statement,” It might get me lost!” Patti Montilla took one…we hope she didn’t get lost. Tony Golubski played the part of a hitchhiker and joined the meteor shower someplace mid course. It IS official!!! Bob Poznanski has been inducted into the Team Varmin Hall of Fame after sticking close to the lead group out at Gull Lake Saturday. As a matter of fact, he even led for much of the way. Sorry Bob, your Team Garmin days are OVER!

The BIG news of the week is that after many months of searching, Jen Shaffer finally found Gull Lake! We are not quite sure how she managed to avoid this for so long, but Jen also, for the very first time since moving to Kalamazoo, got stuck at a rail road crossing for 10 minutes on the way over. Now she is officially “Kalamazoo” through and through. Fifteen miler down, Jon Williard’s plans for the rest of the day featured “Cookies and a Movie.” Amanda Portis is taking up a new profession, using her navigational talents to become a course designer.

Recharge the Rocket Engines and Get Motivated!

Got the treadmill blues?

Lack of motivation or determination is not one of my typical shortfalls, but the last month found me looking forward to some of my runs with about as much enthusiasm as a visit to the dentist office and a shot of Novocain (sorry Charmin Mark). Let’s face it; walking out the door to single digits with wind chills below zero isn’t exactly something to get excited about. Neither is dodging vehicles while running on slick snow and ice covered surfaces. The alternatives aren’t much more appealing; two hour jaunts on the treadmill or circling the 12 laps to a mile track 150 times at the YMCA spell a recipe for boredom. Running on the snow and ice left my hamstrings sore and achy, making the runs even less pleasurable. As lousy a swimmer as I am, I began to savor my laps in the pool far beyond runs which offered a solemn choice between blustery or boredom. Add to that the dark mornings and dark evenings which have been proven to contribute to the mid-winter blues, it comes as no surprise that motivation during a tough winter may deteriorate to an all-time low.

There is no doubt that training with a group of friends such as we do in the Beyond takes the edge off and can be the source of motivation that pulls us out the door. The cameraderie, the post runs socials. Taking a vacation break to a warm weather destination can deliver a huge mental boost, but not everyone has this opportunity to recharge their batteries southern via escapes. While it is just as important to savor each day in our journey, during times like these shifting our focus to the goals or experiences we have set before our selves are often our salvation. For many of us, that will be the incredible high that comes from experiencing Boston, for others, it means the accomplishment of crossing the finish line of a first marathon or perhaps an 89th marathon. It can be the vision of spring racing season or the shear fun and excitement of getting a group of friends together for a relay.

This last week, I began to nail down our Kal-Haven Trail Relay team details, and found my mood start to lift as I thought of the sheer fun and camaraderie of sharing a relay event with friends. Three weeks later is the Boston Marathon. Just participating in the world’s most famous marathon itself makes you feel like a star, but the whole atmosphere and all the events surrounding Boston that weekend are exhilarating and something to look forward to; shopping at the expo, gathering with family and friends for the pasta party, the Freedom Run, stopping by the Tracey home which is like a visit with old friends, giving high fives to all the children lining the course and finally, crossing the finish line. Even after finishing, as you walk back to the hotel hundreds of people extend their congratulations. Not motivated yet? How about the vision of finishing the National City Half Marathon on a mild spring day, or the Riverbank Run (usually not without rain) or the all-day party atmosphere of Dances with Dirt. Perhaps the goal is to run the Chicago Marathon for the first time or to qualify for Boston. The future holds many great experiences, achievements and yes, far more pleasant conditions too.

And no doubt spring is around the corner and better days lie ahead. As I walked into the office one day last week, I was pleasantly surprised to hear birds chirping. Last Wednesday as I completed my 12 miler, I savored my first enjoyable run in weeks as the mercury pushed into the 40’s. At last Saturday’s Gull Lake Run, I took notice of the beautiful sunrise to the east only a few miles into our run. Could there possibly be a spark of motivation igniting….you bet! The days are getting better and its time to get psyched for the many experiences, achievements and surprises that lie in the year ahead!

Extra-terrestrial Enquirer!

Suspicious Activities Uncovered at Run Camp!


Beyond Marathon Training organizers are now looking at the possibility of implementing a Grand Rapids Car Pool Program. We keep losing them to northern territories; first Sara Parr and now Rachel Wittkowski who sent us her greetings and an update:

“I know that I have been MIA since I moved up to GR, but luckily, I have Saturdays off again for awhile. I haven't been running like I was before, so I need to get in the higher mileage. I am planning on coming to kzoo to run on Saturday... I need to get in the higher mileage before the 20 miler!! I did run in the Heart and Sole 5K on Sat, Feb 10 and placed 2nd in F25-29. I had a pretty good time for myself considering the slush, hills and freezing temps. I hope to make it this Saturday, but if not the next one for sure...
I moved up to GR because I got a job as a Respiratory Care Assistant, plus I am doing all my clinicals up here. Right now I am in the NICU and I love it! I graduate at the end of April and will continue to work up here if they give me a job! But I am still planning on coming down for most of the rest of the runs.”

Rachel Wittkowski (front) reporting live from Grand Rapids
We’ll keep you posted on the carpool situation Rachel!

Speaking of MIA, Brenda Stoddard escaped the brutal winter weather to vacation in the warmth of San Diego. Does anyone remember Rollin Richman? Rollin was an avid marathoner and the KAR Treasurer prior to Ralph climbing on board. Recently he has shifted his athletic endeavors to cycling, but his daughter Angela has joined us in the Beyond to continue the legacy. Welcome Angela!


In other news, Space Captains Marty and Bonnie decorated the Beyond Marathoners in festive leis, sent the group off on slippery roads, and then took off to conduct their investigation into suspicious activities taking place at the Borgess Run Camp. The detective team well armed with Marty’s police force tactical expertise and Bonnie’s penchant for throwing parties, uncovered festive spirits, three Beyond defectors and lots of fun on the run. “I didn’t want to go, but THEY extradited me and made me do it,” reported Karen Arrick! “I came along just for the ride, I’m innocent,” reported Ayron Lowis. “I work for the fine organizers,” reported Susan Celestini! “The Beyond was fun, but how could I possibly get out of coaching run camp!” “It just wasn’t going to happen!” With the help of some run camp plotters, the duo threw a Mardi Gras Party for the wild bunch, decorating them in crowns, beads and masks. But hey, the Beyond Marathoners get not one, not two, but three parties before we’re through…and we won’t force you to wear masks! As a side note, Bonnie was reprimanded for talking during class and then chased off once again by the paparazzi.

The Front Line Boston Marathon woman’s teams are coming together nicely! Thank you to Brenda Stoddard, Patti Montilla, Cindi Owen, Jen Shaffer, Bonnie Sexton, Monica Lynch and Sherrie Mann for joining the teams, and of course to Fred Vanhala for organizing them. Looks like we had some birthdays and newcomers to the master’s ranks, but you’ll have to read the Front Line Newsletter to find out whom. Sherrie Mann somehow managed to get younger, but is keeping the secret to herself. Great team spirit ladies!

We always knew she was a mover and a shaker! Lindsay Land is looking at starting a 5k training program through her employer in Battle Creek. You go girl!

Welcome back Vicki Mergen and Cheryl O’Neil!

Defy Gravity and Pace Yourself!

The early down hills of the Boston Marathon are notorious for sabotaging pacing strategy as gravity lures runners into a quick start. Although the corralling system helps some, many runners find themselves jack rabbiting through the masses. Perhaps they buy a little time in the short term, but waste the energy necessary to carry them up the series of hills culminating with the peak of Heartbreak. Proper race pacing can make or break your marathon experience and performance. The outcome can just as easily be determined by what happens the first few miles after the gun goes off as much as what happens during the many weeks of training and preparation. What is the best pacing strategy? Should you run hard early on while you are fresh? Run easy at the start and clock a negative split? Or how about running an even pace throughout the entire race?

In 2005 I signed up to run the Martian Marathon. Physically I was well-prepared. I had the training under my belt and was feeling fresh…perhaps a little too fresh. The gun went off, the adrenaline was flowing and I ran the first mile about a minute faster than my marathon pace. The 2nd mile I realized my mistake and pulled it in, but was still about 40 seconds ahead of goal pace. By 6 miles, my pace was 30 seconds ahead, and by 8 miles, I started to slow …to a pace slower than goal marathon pace. By 12 miles it was all over….my calves cramped up so badly from the lactic acid that had accumulated; I had to stop altogether. I dropped out and walked a 3 mile short cut back to the finish.

Three weeks later, at the Boston Marathon, I practiced an entirely different strategy. I ran the first few miles right at marathon pace. It felt very slow, but I knew I had to conserve energy for the hills that loomed beyond the 15th mile. By mid-race, I was very comfortably cruising along the slight downhill and flat sections of the course about 10 seconds faster than goal race pace, but feeling fresh. Eventually the hills, and a natural slowdown in pace came, but the slowdown wasn’t drastic and the hills did not present a difficult challenge. Because of the warm weather and hilly course, my calves started to cramp a little during the 17th mile, but it was different than the debilitating cramps that were caused by the accumulation of lactic acid 3 weeks earlier. Pretty soon I had crested Heartbreak Hill, ran down the other side and was approaching Boston proper. Before I knew it, the finish line loomed ahead of me and I crossed in PR time. My average pace per mile was 3 seconds faster than my first mile….and my time a PR on the most challenging road marathon course I had ever encountered.

The answer to proper pacing lies within the principles we learned earlier on lactate threshold. Your ideal marathon pace is about 20 – 30 seconds slower than lactate threshold pace. If you run faster than lactate threshold pace the lactate accumulates in your blood and muscles, which affects the enzymes for energy production and forces you to slow down. When you run faster than lactate threshold, you also use more glycogen, so you are depleted more quickly. This is especially detrimental to marathon performance as it can cause you to “hit the wall” sooner.

The best strategy, as evidenced by both physiology and my Boston experience, is to run relatively even pacing. If you run much faster than your average pace for any one part of the race, you will likely start to accumulate lactic acid and use more glycogen than necessarily. Proper pacing can be especially tricky for the half marathon since it is run so close to lactate threshold. It can be easy to creep above the ceiling. If you attempt to run a negative split and run much slower than your average pace, you will need to make up for it later on, again running faster than your most efficient pace for another part of the race. The best strategy, is to run nearly even splits, taking into the account the topography of the course. At Boston, my time splits weren’t dead even. The first few miles I ran on pace, the middle flat and slightly downhill portions I ran 10 seconds faster, and the up hills a bit slower. The nature of the course required some variation in pace to account for the variation in effort demanded by the terrain.

Most runners shouldn’t try to maintain dead even splits, especially in the marathon. During the marathon, your slow twitch fibers gradually become fatigued and your body begins to rely more on the less economical fast-twitch fibers. This will make both your running economy and lactate threshold pace decrease. Towards the end of the marathon, your pace will be reduced slightly. This suggests a more efficient strategy would be to run the first half just slightly (2-3%) faster to allow for the natural slowdown that occurs.

The first mile of a marathon is that you want to run right at or slightly slower than goal pace. You still won’t be completely warmed up and won’t be prepared to go much faster. Once you have run the first mile, the best strategy is to find a good rhythm; a fast but relaxed pace. For the marathon this will be about 20 -30 seconds slower than lactate threshold pace. At this stage, you should be cruising and saving your mental and emotional energy for the 2nd half.

The halfway point of the marathon to 20 miles is where the mental discipline of training really kicks in. At this point you are tired and still have a long way to go. Keep a positive attitude and watch your pace closely. This is where most runners start to let their pace drift, first 5 seconds per mile, then 10, then beyond. Concentrate on your splits…..at this point, most well-trained marathoners are still physically able to maintain goal pace. Sometimes, especially during this stage, it is not uncommon to have a bad patch, and then have it disappear. If you start feeling bad, press on, it may pass. Taking carbohydrate in the form of energy gels, etc often help with this. The last 6.2 miles is what you have ultimately prepared for during your many months of training and where your long runs will pay off. Dig deep here…you want to push as hard as you can, but not so hard your muscles tighten and you cramp up. Concentrate all the way to the finish line and cross over strongly (but don’t sprint at the end of a marathon)! Then Savor the fruit of all your labor…you did it!

Occasionally weather or racing strategy may require you to change your pacing plan. If you are running into a head wind, there is a big advantage to running with a group of runners and taking turns drafting. You save considerable energy this way, but you also may need to run slightly faster or slower to stay with the group. The most you should deviate from your goal pace, however, is about 8 – 10 seconds per mile.

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

Extra-Terrestrial Enquirer!

In case you were on another planet, the Colts won, the Bears lost, we’re not quite sure what to think of Prince or the commercial breaks…..and they are BACK! No, not the aliens from beyond but we were happy to see Beth Gross, Terri Kunkel and Marga Keizer reappeared from their extended stay in the infirmary (or at least that is where they claim they have been)

Francine Bangs is back from her recent thaw in Austin Texas and fully equipped with Yak Trax. Francine won her age division by a landslide at the 3M Half Marathon in Austin Texas in 2:04. Way to go Francine! We later learned one of our female marathoners did show up in Plainwell after all, only to turn around and head home; it comes as no surprise it was Julie Wojtascek. Dan Wolf was another polar bear we later learned showed up for the run.

The Comets completed their very first 20-miler this Saturday which included a course in orienteering. Space Captain Bonnie started losing people after about 5 minutes of explaining the course navigation plan. Scott Taylor interceded with his track voice, fearing that the marathoners would be lost in the Beyond for light years to come. Could it be that Tim Sochor is going to run a marathon? He claims to be half marathon training, but disappeared into the abyss with the rest of the 20-milers.

Our alien allies from Borgess Run Camp wanted to share their whats-a-Wiki with us. Check it out..it is pretty cool. The password is “run.” “I just can’t seem to figure out their blog.” reported Marty Buffenbarger. “It seems laden with subliminal messages with all the talk about cults and unruly children and alien mascots.” What does all this have to do with running anyway? Alien renegade forces have been attempting to crack the code but with little success. Bonnie and Marty will be heading over to Borgess Run Camp after sending the Beyond runners off this coming Saturday to do further investigation and perhaps throw a party while at it! Gordon sheds the Polar Bear Cover

Phil Goodwin is going to be a new dad at the end of March; March 29 to be exact! Wouldn’t it be nice if all stork deliveries could be planned this way! Tim and Kayla Kling received 15 demerits after showing up 45 minutes late for Saturday’s run. “Kayla was fine tuning her acceptance speech for her Runner Recognition Award.” reported dad Tim.

Is Mark ducking the camera or reading the menu!

Peggy Zeeb is slowly working her way back off the injured list and following in Renee Brady, Patti Montilla & Kim William’s footsteps by becoming an amphibious land and sea creature! Peggy and Brenda Stoddard, by the way, are putting together an all-female Kal-Haven Relay team and need one or two more ladies. E-mail Peggy at pzeeb2000@yahoo.com if interested!

Slow Down the Rocket Engines...and Recover!

Beyond Marathoners Recover at Asiagos!

One of the most common training errors runners make is training too hard or too long on recovery days. I will be the first to admit that until recently, my training regiment was notorious for falling trap to this mistake. While I would cut down on the mileage during a recovery day, I would cover the distance at marathon pace or even faster, not allowing my body proper recovery after a hard effort. I wondered why I was chronically sore…and why my 10k race pace wasn’t much faster than my 6 mile training run pace. My muscles and nervous system were constantly taxed and fatigued, never having the opportunity to rebound.

Last year, I started doing some of my miles slower, particularly the recovery runs which I now run as much as 1 – 1 ½ minutes slower than marathon pace. I found that during my recovery runs, running with folks that normally train at a slower pace helps tremendously with this.....my eleven year old son makes a great recovery day partner….and provides a great reason to slow it down! One of the first things I noticed was that the chronic soreness began to dissipate. Although I would be sore a day or two after a particularly long or hard run, after a couple of days of easy running or cross training I would feel better. A chronic injury I had been battling for over 2 years also stayed under control, and with the balance of hard days and easy days, I found I was able to bring my total weekly mileage up to its highest level ever by balancing hard/easy efforts appropriately.

What exactly constitutes a recovery day? It varies from person to person depending on their physiology, age, predisposition to injury, fitness level and other factors. For some it means a complete day of rest, for others a day of cross training, and for others a day of “easy” running that is shorter in distance and lower in intensity than your “hard” or “quality” days. If you train too hard on a scheduled recovery day, you will be tired for your next quality workout and it won’t go as well as planned. This can often lead to a vicious cycle, and the tendency is to run hard the next scheduled recovery day to make up for the lackluster “hard” day. This results in a decline in performance in racing times and in your quality workouts. Just as it takes discipline to push through a 20 miler or a taxing VO2 max or Lactate Threshold session, it also takes discipline to back off and run slow the day or two following a hard session.

If you train too long during recovery days, particularly when you start adding higher intensity workouts such as lactate threshold or VO2Max sessions, it will also compromise your training. Too many slow miles on your recovery days will leave you fatigued during your hard days, and will impede your overall progress.


Proper race pacing can make or break your half marathon or marathon experience and performance. The outcome can just as easily be determined by what happens the first few miles after the gun goes off as much as what happens during the many weeks of training and preparation. What is the best pacing strategy? Should you run hard early on while you are fresh? Run easy at the start and clock a negative split? Or how about running an even pace throughout the entire race?

On recovery days, it also helps to minimize the pounding on your legs and reduce the stress to your muscles and nervous system. Running on soft surfaces during recovery days will help reduce the cumulative impact your legs and back experience over the course of the week. Since you are doing your recovery days on the days your muscles are least resilient, it makes sense to reduce the impact. It is also recommended that you avoid hilly courses on recovery days….running uphill requires more effort and running downhill increases muscle damage, which is exactly the opposite of what you are trying to accomplish. For some folks, or after certain workouts (feeling beat up after that hilly 18-miler last Saturday), not running at all, but cross training on the elliptical or in the pool water running or swimming may provide the ideal recovery day! In these workouts, you enhance your recovery by increasing blood flow, but there is no additional pounding. For others, or after certain workouts, a complete day of rest may be necessary. I always build one day of complete rest into my training schedule, and one day of cross training in the pool swimming or water running.

For those who use a heart rate monitor to train, the device can be a great tool in preventing yourself from training too hard on recovery days. You should keep your heart rate below 75 percent of your maximal heart rate. For example, if your maximal heart rate is 185 beats per minute, you will want to keep it below 139 beats per minute during your recovery workout.

Another good rule of thumb for recovery days is to run them 2 minutes slower than your 10-mile or Half Marathon pace. For example, if your half marathon pace is 8 minutes per mile, run you recovery run at 10 minute per mile pace! Take it easy, enjoy a chat with a training partner and rejuvenate!


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

Extra-Terrestrial Enquirer!

Gordon, is that YOU?
Go (Polar) Bears! Did Saturday’s Blizzard make wimps or warriors out of us? 8 or 9 or, by one isolated report, 10 extreme adventure enthusiasts risked frostbite, hypothermia, poor visibility, avalanche and just plain death, for what, a 12 mile run? Who are these people…total lunatics? Marty Buffenbarger, exercising his police force authority, issued an evacuation at Plainwell City Hall with an order to seek shelter, but several, planning an insanity plea, rebelled against the captain’s commands and good common sense. We learned that Gordon Hare, of all people, showed up in Plainwell. It comes as no surprise that Mark Sigfrids, Ralph Meyer and Bob Smola set out. But we learned that Pat Johnson has a sense of adventure and no fear of death as well…no way! Zero Beyond ladies showed up. Jen Shaffer and Bob Poznanski made like the Colts and showed up at the track Sunday morning, selecting warmth over frost bite.

Jennifer Shaffer leads (what else is new)
Always one to explore the wild side of running, here is Todd Raab reporting live from a snow drift: Bonnie…Bonnie….Bonnie. Where were you? You guy’s can’t cancel just because it was -15 degrees today! There were about 10 of us still out there this morning. It turned out to be a freaking rave run. My beard froze solid right along with my Gatorade and left hand. Beautiful. Totally Intense and even a little scary/dangerous! The Space Captain confesses to waking up and wimping out at 5:00 am, calling and waking Co-Commander Marty Buffenbarger at 5:15, sending a cancellation e-mail, then diving back into under the covers for 2 more hours!
Todd escapes the snow drift!


Want to get involved in a truly worthy community cause and fight cancer…there’s two coming up just for you…with one at the air zoo! The American Cancer Society Relay for Life is June 2 & 3 and Team Charmin’s Mark Chicoine and Team Varmin’s Peggy Zeeb will be combining toilet paper and rodent talents to Captain the Kalamazoo Area Runners Ship. Julie Wotasjek and several others will be climbing on board as space crew and no doubt they could use YOU! Each team will have a runner or walker out on the course during the 24 hours beginning 11:00 am June 2 through 11:00 am June 3, the most popular time being the luminary ceremony after Sundown. Contact Peggy Zeeb at pzeeb2000@yahoo.com if you would like to sign up for a time slot to run, or to help out with the team event site. Check it all out right here: Relay for Life
If the Komen Foundation Race for the Cure is on your agenda, Renee Brady will be organizing a KAR/BCRR team and captaining that ship. The 2007 detail isn’t out at the South West Michigan Komen Foundation website address yet, but watch for it soon and join the team in the fight against breast cancer.

Is it double dipping into two coffers of galactic fun or total defection? It appears that some of the Beyond have also made appearances, even long term commitments, to the other “B” rated camp, Borgess Run Camp. It is against our policy to expose the names of such serious violations of run camping ethics policy, but be afraid…..and know that the Alien Gods know WHO you are.

The Milestone!

Brenda Stoddard builds endurance...and cameraderie!

It is a major marathon training milestone both physiologically and psychologically. For experienced marathoners, it represents an affirmation of sorts; the body is trained and ready to go. For first time marathoners its completion represents the very first exhilarating moment and the knowledge 26.2 is within reach. For all, it establishes confidence. What is IT? It is the 20-miler. With the veracity of the Bears tackling the football (or the Colts if you are an Indianapolis fan), this week the high intensity Comets will be tackling their first 20 miler in an excursion around Austin Lake.

Although there are alternative schools of thought, 20-milers are the anchor of most marathon training programs. Long runs over 90 minutes, train the body to store glycogen and utilize fat for energy. Endurance Training also increases the capillarization of your muscles. It also has psychological benefits. During a 20 miler, you simulate the stresses your body will go through during the marathon. When your legs tire, you learn how to isolate different muscle groups, shorten your stride and cope when the fatigue of 26.2 sets in. Sometimes more than anything, you want to stop, but through the experience gained through your long runs, you learn how to persevere until the end.

There is no scientific evidence that clearly establishes the longest distance to run during your training, hence the various schools of thoughts. The Hanson’s regiment eliminates 20 milers altogether for all but the most elite runners. Galloway uses a 26.2 miler to establish confidence for the marathoner. Our Daniels/Pfitzinger philosophy recommends 22 miles, with 24 being the ultimate limit for experienced marathoners who are not injury prone. Even though scientific evidence doesn’t establish a clear cut long run distance, there is clearly needs to be a balance between running far enough to stimulate the physiological adaptations needed to cover the distance while remaining injury free. Frequent runs that are too long will make you strong but slow because you won’t be able to run your other workouts such as lactate threshold runs at the proper intensity. You risk of injury will escalate because your muscles fatigue and lose their ability to absorb impact.

Experience (rather than scientific evidence) indicates that gradually building to long runs 21 – 22 miles will maximize the probability that you will arrive at the starting line in top shape while staying injury free.

It is also recommended that long runs be run 10-20% slower than goal marathon pace, with the first part of the run being close to 20% and gradually building up to 10% of goal marathon pace. If you do long runs in this intensity range, a 22 miler will take about the same amount of time as it does to run the marathon. This provides an excellent stimulus for the physiological adaptations needed to complete the marathon, and it provides psychological reinforce that you can run a steady pace for that length of time.


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

Cast Out the Demons with Cross Training!

We have seen them all this winter: Blizzards, ice, objects protruding from sidewalks, stress fractures, SI joint dysfunction, plantar fasciitis, tight hamstrings, IT band issues and even the flu. The marathon sabotaging demons are many, but a week or two, or even more time off running doesn’t always have to land you sitting on the sidelines. The YMCA or any other local health club or home gym offers a whole host of options to keep your cardiovascular system strong and the endorphins flowing.

Whether looking to prevent injury while building fitness, or maintain fitness and psychological well being while recovering from an injury, cross training is the answer. No form of cross training is a perfect replacement for running because our bodies adapt very specifically to the demands of running. But there are times when running is not an option, and each of us has a different tolerance level for the amount of mileage and intensity and may find cross training as the answer to increasing or maintaining fitness while staying injury free.

How quickly do we become coach potatoes? One of the most frequently asked questions by those suffering from injury is how quickly they will detrain. At 5 -7 days of inactivity, there is no loss, and there most likely will even be some running improvement because of the rest! After that, however, de-conditioning occurs at a rate of about 2 – 3% per week of inactivity. The good news, however, is that cross training can slow or even stop the loss in cardiovascular fitness.

What are the best forms of Cross Training for Runners? According to Ed Eyestone, a two-time Olympic marathoner and Exercise Physiologist, the Elliptical Trainer and Water Running are the most effective methods of cross training for a runner. Benefits can be reaped, however, from a wide variety of cross training techniques and the nature of the running injury may prevent some of these from being an option. Below is a brief summary of several of the most popular:

Elliptical Trainer
The elliptical trainer kept me in tip-top marathon form for almost 2 months back in 2004. Due to an injury, I was limited to running 3 days and 25 miles a week. Two days I would supplement my running and replace my recovery runs with 45 minutes on the elliptical. Other than sneaking in one taboo 20 miler, this regiment carried me to a 3:16 marathon victory at Carrollton that summer. The elliptical trainer is the closest form of cross training to running in terms of muscles and aerobic systems used. You can do almost any workout on an elliptical that you can do while running; long runs, lactate threshold or VO2 max. When using the elliptical, to most closely simulate running, use a lower resistance and a faster turnover of 180 to 200 steps per minute. This will help maintain your leg turnover.

Water Running
Deep water running with a flotation vest or belt is one of the most effective methods of cross training for runners because it closely simulates land running, and it is safe for most running injuries. Most fitness centers with a pool make these available. Like the elliptical, you can perform almost any type of workout in the water that you can on land. It is difficult to maintain running form in the water; the most important factor is to be able to maintain proper intensity. Your stride rate will be slower in the water, and it will be even slower if you try to simulate land running exactly; try to concentrate on intensity to maintain fitness. Some runners move forward slowly in the water while others stay in place; either is ok. If you maintain a relatively upright posture, it will reduce the tendency to move forward. Also, if you heart rate train, be aware that your heart rate will be 8 – 11 beats per minute lower for the same level of oxygen uptake than it is when running on land.

Stair Climbing
Stair Climbing provides a great cardiovascular workout and also very closely approximates running. Because the stair climber stresses the body in a similar way to running, it often cannot be used as a cross training option for injury recovery. For a healthy runner, however, stair climbing makes a great substitute for recovery runs.

Cycling
Cycling is a great cross training option that works the cardiovascular system while eliminating the impact that causes most running injuries and it also opens the door to the Multi-sport world and a whole new playground. There are many options; you can ride a bike outdoors, indoors on a bike trainer, or use at exercise bike at home or at the gym. If you ride outside, you get to cover ground much like you do in running, eliminating some of the monotony. The downside is the risk of colliding with a vehicle, and to get a good workout you have to travel at high speeds on a bike which requires some skill. Because cycling uses a limited range of motion, there is also the risk of shortening your stride. You can minimize this by walking and then running (if injury permits) and then stretching your hamstrings, quadriceps and hip flexors. The bike can be used to do long endurance workouts, or lactate threshold workouts. When using the bike, be sure to keep it in an easy gear with RPM’s of at least 90.

Swimming
I find a good (but personally SLOW) swim always manages to get those endorphins flowing, sometimes even better than a good run! Swimming is a great form of cross training that works the cardiovascular system with none of the stresses of running. It does require a bit of skill to get in a good workout, but with some instruction you can build up quickly. Swimming isn’t as similar to running as some of the other cross training methods, but if most of your training primarily consists of running, that doesn’t matter. It is a great way to increase your overall general fitness and helps to promote recovery at the same time. Feeling a bit sore? A good swim in place of a recovery run is a great solution!

Cross Country Skiing
It just may be that all the snow we have been getting is good for something after all! Cross country skiing is the only form of exercise that provides cardiovascular benefits equal to or greater than running. Because it uses the entire body it works the cardiovascular system very hard: some of the highest VO2 Max values have been found in cross country skiers. The drawback is that it does require some skill (and snow!) and those without experience may not be able to go fast enough to get in a good workout. Cross Country ski machines are not as much fun, but make a great alternative.

When you are recovering and ready to work your way back to running, the smart way is to work your way back up to running slowly, and perhaps through cross training options as you heal. You may only be able to do deep water running at first, graduate to the elliptical trainer, and then finally run easy on a treadmill. When you return to running, especially on hard surfaces, you may find your cardiovascular system is strong, but your muscular fitness may be lacking since the muscles are no longer used to contracting from the payment pounding impact of running. Take it slow, gradually building up your mileage and replacing your cross training workouts. Even if you have to target a different marathon at a later date, you will back on track and on your way to crossing the marathon finish line, and no doubt the road there will be much shorter than if you chose cross training over the couch!

References:

1. Pfitzinger, P., and S. Douglas. 2001. Advanced Marathoning. Champaign, IL: Human Kinetics.
2. Glover, B., and S. Glover. 1999. The Competitive Runner’s Handbook. New York, NY: Penguin Group.
3. http://www.runnersworld.com/article/0,5033,s6-78-82-0-6039,00.html