Extra-Terrestrial Enquirer and Reflective Gear Fashion Show!

Hey guys, there really was an aid station at mile 5!

Stick close to me and you will be safe from the cars!

January 19 only 10 runners braved slippery roads to make the trek out to Decatur, but in typical Bob Smola style he made it worthwhile with a post-run spread fit to feed an army, course maps and plentiful aid stations. Thank you Bob for planning a great run and thanks to those who made the trip!

The following Saturday skis would have been more appropriate as runners hit the slopes of R Avenue and ventured into unplowed territories. “Even my Yak Trax are no match for these conditions,” reported Peggy Zeeb. Team Garmin started their run early with a 2 mile add on before the official start. “Todd Raab started even earlier and took to the roads at 5:00 am,” reported marathon wine guru Peter Gower. “When he came back it was discovered he painted snow graffiti all over my car!” Day sponsor Mark Breuer earned extra-special recognition and the "warm hands" award for traveling slick roads to drop hydration. Edie Lane was voted as the owner of the “most stylish yak trax” after showing up in her bright red version.

We would like to extend a warm welcome back to Mark Sherrard! Mark and his wife Molly were KAR members who relocated to Indiana a couple of years ago, and have now transferred back to Kalamazoo. We learned during our adventure that Mark ran an incredible 3:00:35 at last year’s Green Bay Marathon. Here is a little bit of trivia: Mark and Molly Sherrard, Brian Dobbie and Bonnie Sexton all began their “run camping” experiences at the 2003 Borgess Run Camp.

Speaking of Borgess Run Camp, they also began their 13 week “Step Up” adventure at the Borgess Health and Fitness Center this Saturday. “We found the wiki, at http://borgessruncamp.pbwiki.com/ but can't seem to locate this year’s run camp blog,” reported Beyond commander Bonnie Sexton. This is of great concern to us as it will make it very difficult to shield ourselves against any “renegade camp” attacks. Giti Henrie paid a visit to allied SHufflers forces last weekend disquised in a ski mask.

We are happy to report that Julie Steeby arrived home last Saturday and is on the road to recovery. She even made a special guest appearance at the Spirit of the Marathon movie on Thursday with her husband and runner Jon Steeby. The Spirit of the Marathon movie, by the way, was a documentary that rocked and the theater was packed so full additional chairs were pulled in and a few late arrivals who we won't embarrass by naming had to resort to floor seating. Other Beyond participants caught live on the scene were Edie Lane, Karen Spauty, Giti Henrie, Ron Reid, Rich Schau, Jeff Datillo, Karen Arrick, Bonnie Sexton, Vicky Mergen, Peggy Zeeb, Eric Zeeb, Joel Pennington, Brian Dobbie and his wife. According to reports, there were many more Beyond runners not seen, but who were rumored to be on the scene. Get well soon Mark Chicoine! It was great finally meeting Susan Miller!

Here's a bit of trivia for you? Where do all these marathoners lurk when they work? We have representation from many of the major corporations including but not limited to Pfizer, Stryker, National City, Eaton, Duncan Aviation, Special-Lite and Kellogg. Both Bronson and Borgess are represented, as well as several fine educational institutions including Western Michigan University, KVCC, Paw Paw Public Schools, Harper Creek Public Schools, Galesburg-Augusta Public Schools and Colon Public Schools.

Travel Faster Through Space with Treadmill Training!

Get faster with treadmill training!

Check out this great article we are passing along from Randy Step: Treadmill Running Will Make You Faster!

As usual, I was facing the never ending shortage of too few hours in a day and not enough days in a week. After adding to the challenge temperatures approaching the single digits, I opted to skip this week's Wednesday evening group run outdoors. Instead of jumping in my car and using up more of that precious commodity we call gasoline, I walked downstairs, turned on the television and cranked out 8 miles with 2 x 2 at lactate threshold pace while watching the 5:00 and 5:30 editions of the news.

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

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

So hop on the treadmill...you might be surprised at the results!

Practice Makes Perfect with Pace Runs!

Long runs at 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 or half marathon pace, and have been inserted into the Beyond 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 or half 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 Bayshore, it is beneficial to run some of your pace runs on level terrain. 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.

Extra-Terrestrial Enquirer 3rd Edition!

Last Saturday’s run turned into the Great Skate Half Marathon after freezing rain made for slick surfaces and runners worked their core muscles to the max trying to maintain balance. Nevertheless, skating quartet Karen Spaude, Emily Pearson, Katie Nelson and Edie Lane found the skate an exhilarating experience and we are happy to report all remained vertical despite the treacherous space terrain. Thank you Brian Dobbie for charting a new course!

Most run a marathon at the end of their training program, but Bob Poznanski blast off into outer space with a 26.2 mile mission. Bob completed the Memphis Marathon on December 1, 2007 in a Boston qualifying 3:30:34. Congratulations Bob!

Volunteerism is alive and well in the ranks of outer space. The 2007 KAR Volunteer results are in and 8 of the top 10 volunteers of the year reside in the Milky Way. Topping the list was Mark Sigfrids, whose many, many contributions to the running community through KAR earned him 140 volunteer points. Beyond S-Pace leader Francine Bangs was close behind with 130 points. Also making the top 10 were Brian Dobbie and Pat Johnson, as well as Marty Buffenbarger, Julie Wojtaszek and Bonnie Sexton who tallied up points in between their stints serving on the KAR Board. The KAR Volunteer program awards points to members who volunteer to help out with club sponsored events and programs. At the annual banquet each year, an award is given to the top 3 volunteers with the most points. Remaining volunteers are entered in a raffle. Did you know? The Beyond is 90 participants strong and still growing!

The New Year kicked off with the One One Run, Chris Crowell’s annual rendition of “Charlie Miller’s Chainsaw,” and a snow storm!!! The original Charlie Miller himself paid a visit to Spring Valley Park, and several Beyond participants made an appearance as well. Mark Sigfrids was live on the scene manning the KAR table, and of course Francine Bangs, Dottie Sullivan, Rob Lillie and Tessa Emenheiser were pitching in as part of the Gazelle Sports crew. Giti Henrie and Pat Johnson were also among those space travelers who professed to making an appearance.

Speaking of the New Year, what a beginning it was as the first day of 2008 dawned. Tuesday morning I rose out of bed ready to savor my first run of the year. As I glanced outside my dining room window, a winter wonderland was spread before my eyes with everything covered in a blanket of white, and snowflakes still falling. I contemplated trudging downstairs to my treadmill, but finally convinced myself the first run of the year should be experienced in the quiet beauty of this outdoor painting which promised the tranquility of a Kincaid scene. The winter apparel and Yak Trax went on and out the door I went. The streets of my neighborhood were unplowed, and as I ran I followed along a narrow path of tire tracks left by the few vehicles that dared to venture out. I contemplated my goals for the coming year in many areas of my life; family, spiritual, professional, running and how I can best contribute to the running community while maintaining a balanced portrait.

The New Year is a fresh new canvass to be painted with new goals, new experiences and new challenges. The slate is wiped clean from the year before as brand new adventures lie before us and we make our resolutions for the months that lie before us. For those of us who run, it means gaining a new focus as we train for the spring racing season or a spring marathon. Maybe the goal is to complete a first marathon, set some PR’s whether they be overall or age adjusted, lose 10 pounds or just take a year off of competitive racing to enjoy running for the sheer joy of it. It may mean contemplating our priorities, and figuring out where our running fits within those priorities. It is a time to explore ways we can get involved in giving back to the running community; the opportunities are many. We have the chance to not only fill existing needs, but serve as a catalyst to discover and charter new territories as we reach out as runners to the community around us. Discover your goals, find your niche and have a Happy New Year!

Train with Rest - Recovery Day Rejuvenation!

One of the most common training errors runners make is training too hard or too long on recovery days. Recovery is just as important a component of training as your workouts and it is when most of the improvements occur. Recovery “rest” and/or “cross training” days are built into your Beyond training schedules and follow the hard/easy rule. A hard workout such as your long run or Lactate Threshold runs are usually followed by an easy day, and a day of rest or cross training. The only exception is the Wednesday night 2nd long run; it is a longer distance workout, but one that should be done at an easy pace.

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.

On recovery days, it 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, spinning, 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.