Finding the Balance to Avoid Overtraining Overload!

We are entering our peak mileage & intensity weeks in the Beyond Program, and along with the higher mileage and intense speed training is the increased risk of overtraining. Many of us have been there. Chronic fatigue, soreness that doesn’t seem to dissipate, trouble sleeping, and numerous other symptoms may indicate the onset of this malady. Your 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. The April 2009 edition of Running Times Magazine has an excellent article, “The Latest in Work/Rest Balance,” which emphasizes tried and true concepts in managing training and recovery.

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:

Trouble sleeping
Increased resting heart rate
Frequent colds
Weight loss
Poor racing and training performance
Slow recovery from training
Loss of motivation for running (and other things that normally interest you)
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 Safari 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. Galloway based training schedules may be appropriate for one person, while for another who runs the same pace, Jack Daniel’s 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 Enquiror - Chili Special!

Chili anyone? Several of our Beyond runners were lured by Chili n’ Run combos in recent weeks. Making an appearance at the Lose the Chill Chili Party and Member Reception 5k were Teresa Fulcomer and Russ Bertch who found 3.1 miles a breeze after the rigors of winter marathon training.

On February 7, several Beyond runners played hooky from their Pace Run to run the Frost bite 5k in Vicksburg, finishing not only with a Chili cook off but some amazing results. Speedster Huns Brown finished 2nd overall with a speedy 18:35. Beyond ladies took 3 of the top 4 finishes. It comes as no surprise that Hannah Norton was leading lady with a very fast 18:58. Peggy Zeeb was second female with a 21:14 while Carole Bolthouse was 4th with a 22:42. Eric Zeeb finished in the top 30, with a 23:45.

We knew the Beyond would have a few defectors to Borgess Run Camp, and those known and unknown were caught in action when Beyond Director Bonnie Sexton paid the campers a surprise visit Saturday. The “transferees” sign up for Beyond for the first few weeks, then relocate to run camp at the end of January. Stephanie Sabin let her intentions be known from the beginning that she intended to be a transferee, but we were surprised to find Rick Motter among the run camp ranks. “I like both camps and go back and forth between the two,” stated Rick, who has been dubbed as a “camp hopper.”

Joel Pennington showed up for a few early sessions of Beyond, but what a surprise when we caught him at run camp, as a team leader. “I was drafted as a team leader and simply had to sign up,” reported Joel, who has now been dubbed a "draftee." We also caught Tim Bredahl serving among the ranks of Borgess Run Camp team leaders. He informed Beyond authorities about a year ago one of his ambitions was to work with new runners and perhaps coach campers. It comes as no surprise he still carries his cell phone on the run in his attempts to multi-task work and coaching. Andrew Vidor, making a powerful comeback from the Disney Marathon, also made an appearance at Borgess Run Camp.

Beyond S-Pace Leader Rollin Richman found a solution for the midwinter blues. Read his report and weep, “The weather is the Gulf Coast is great as you might expect. In preparation for the Tampa Marathon - 1 March I did a long run on the beach yesterday with the sound of waves to keep me calm and focused. It was a nice change from the howling of a cold winter wind in your ear and ice freezing on the facial hair,” Good luck in Tampa Rollin!

Special thanks to Day Sponsors Peggy Zeeb and Natalie Dale for providing hydration for last week’s 20 mile course. Thanks to Marty Buffenbarger for leading the Plainwell Run, and Bob Smola and Francine Bangs for making sure everyone safely return from last Saturday’s 20 mile run.

Best wishes for a speedy and complete recovery to Beyond runner Sherri Defouw, who sustained a fall on February 7 which resulted in surgery. Sherri and her husband Larry train with the Beyond, but stayed home that week. Sherri was running on her own from home when she slipped and fell. Fortunately, she had her cell phone to call her husband for help. The physicians are reporting she should be able to run in 3-4 months, and according to Larry, they already have their eyes on Phoenix next year! Maybe?

Get well Sherri!

Enhancing Performance with Decline Training!

Bronson Boulevard is the idea grade for decline training. Ron Reid leads the pack downhill!


This past week we added Decline Training to the Maximum Velocity Meteors Training Schedule. When doing these as indicated , it is critical to find a gentle slope. Bronson Boulevard is ideal! We have all heard of “uphill” training, but why down hills? 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 PerformanceBill 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 down hills 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 or Borgess Half Marathon 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.TechniqueThe 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 speed work recently.

Up and Down Intervals

Up hills and down hills 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.

Race Simulation

Declines are especially important if you are training for the Boston Marathon; 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. If you are preparing for the Borgess Run Half Marathon, likewise, your body needs to be ready for the 2 mile downhill into Kalamazoo. 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.

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

Winter Running Tips

It has been snowing since November, Spring is around the corner, we’re all now professionals at layering and Yak Trax, and we’re finally getting around to posting some winter running tips. After reviewing several different articles, the most comprehensive advice on winter running basics came from a Runner’s World post on Winter Racing Tips. Check it out for all kinds of advice ranging from hydration to hypothermia!

Understanding the Lingo: Making Sense of Tempo Runs, Lactate Threshold and VO2 Max Intervals

Lactate Threshold Training with a smile (during the summer)

Informal Tuesday Track sessions are underway at the Western Michigan University Read Field house and provide a great venue for getting in those midweek tempo, lactate threshold and VO2 Max Sessions. We are all aware that long runs are a staple of marathon training success. Lactate Threshold training is also a key ingredient and will stimulate the physiological changes to enable you to build stamina, run faster, and feel more comfortable at marathon pace. The more aggressive VO2 Max Workouts are also important towards maximizing potential and are incorporated into the Maximum Velocity Meteor Schedule. You will notice these variations are incorporated into your training schedule on Tuesdays. Lactate Threshold training is accomplished via Tempo (T) runs and Lactate Threshold (LT) or “Cruise” intervals, and VO2 Max via VO2 Max Intervals.

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

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

VO2 Max (VO2) workouts increase the amount of 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. 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. 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.

How fast should you run your Tempo, Lactate Threshold and VO2 Max runs? You can obtain a personalized report using Greg McMillan’s running calculator. All you need is a recent race time, and the tool will automatically make the calculations. It provides not only Tempo (T), Lactate Threshold (LT) (Cruise Interval), and VO2 Max (VO2) training paces, but also your Easy Long Run (E), Recovery Run and Race Time Predictions for all the most commonly raced distances. To use the Greg McMillan Running Calculator simply input a recent time for any “best effort” race distance and it will provide a personal calculation of your training paces as well as predicted race times.

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

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

Extra-Terrestrial Enquirer - 3rd Edition

Check out Andrew's Special Report on the Walt Disney World Marathon

P.F. Chang’s Rock ‘n’ Roll Arizona Marathon was made complete with Smash Mouth in concert, lots of tunes along the course and several KAR finishes. Natalie Dale has emerged as KAR’s ladies marathon machine by cranking out another 26.2 in 4:37:24. Watch out Bob Smola, Todd Raab, and Fred Colbert, here she comes! Sherrie Mann and Cindy Owen teamed up for a synchronized 3:53:32 finish and Bob Poznanski finished with a strong 3:41:49 finish. Congratulations to all our P.F. Chang’s Rock ‘n’ Roll Arizona finishers.

We bring you this special report on the Walt Disney World Marathon from Andrew Vidor! Thanks for sharing Andrew!

Walt Disney World Marathon Race Report

January 11, 2009

Race Preparation

2008 was a busy race year for me with three peak races in a five month period and other various short distance road races and triathlons in between. Glass City Marathon (3:35) in April; Steelhead Ironman 70.3 (4:39) in August; and Grand Rapids Marathon (3:43) in October. Coming off a big race season left me with a significant base, a bit of fatigue and hopes for another PR.

Running and training for a 26.2 mile race in January always has its challenges living in Michigan. The snow and cold always makes it difficult to get in those quality runs and speed work. Fortunately we had dry roads once in a while and the dreaded treadmill to fall back on. I’ve learned to “tolerate” the treadmill this winter in preparation for Disney.Mandy and I arrived in Orlando late Saturday afternoon and made our way to Disney’s Wide World of Sports after dropping our luggage off at the hotel. Bus transportation throughout Disney made getting around extremely easy since we didn’t rent a car.

After picking up our race packages we wandered around the Expo for a while. Your typical expo with lots of training and racing attire and plenty of Marathon Weekend specific merchandise. We headed back to the hotel and had a light dinner at 4 pm followed by bed time at 8 pm. We were wide awake at 2:00 am so we could begin making our way to the race site. Yes, 2:00 am, some of you were still out on the town in various parts of the country. We took a cab to the resort we were going to stay at for a few days and boarded a bus shortly after 3 am. We arrived at the staging area/gear check to find a band playing 80’s and big band swing music. Time for final mental preparation and relaxation as not to waste much energy with all the hype. 5:00 am and time to make our way to the race start.

With nearly 13,000 runners we were sectioned off into corals. Mandy and I were both in Coral A which was associated with prior marathon finish times. Temperatures at race start hovered in the mid 50’s which was great for a throwaway, shorts, race singlet and light gloves. A quick good morning from Mickey and the Gang was followed by fireworks and a 5:50 am start. We were off… Since Mandyand I were both in Coral A we didn’t have to challenge the masses of people in corals farther back. We were across the start line in less than 30 seconds where Coral H takes about 15 minutes to cross the start line.

The Course

Since Florida’s largest elevation change is the Tower of Terror is a flat course and fast. The two largest hills included running up an over pass. We passed through four parks including Epcot; around Tomorrowland and through Cinderella’s Castle in the Magic Kingdom; past Expedition Everest in Disney’s Animal Kingdom; near Disney’s Wide World of Sports; in and around Disney’s Hollywood Studios; along the river and finally finishing back at Epcot. While not in the parks we usedthe resorts roadway system to log the extra miles. With lots to see in the parks it kept your mind off racing for short durations of time.

Aid stations were spaced every few miles with plenty of hydration. I’m glad I carried my own supplements as Cliff Products were only distributed at mile 16. There were also numerous medical stations that supplied medical staff, BioFreeze and chafing cream. I’m assuming there were so many medical stations to reduce Disney’s liability. A large number of runners were participating in the event because of the allure with Disney parks and characters. Speaking of characters, there were plenty of them in the parks giving you the opportunity to high five Goofy or get your picture with Pluto.

Crowd Support

WOW! More support than you could ask for and sometimes want. The first ten miles or so included local high school bands playing music; cheerleaders keeping you pumped up; DJs spinning music and adding energy on the course. It was great to have that much entertainment the first half of the race; however, I think that it personally wasted some energy through adrenaline that would be needed later in the race. The second half of the race included music every mile or so.Crowd support was also great. Spectator points were somewhat limited but more than the other marathons I’ve ran. Hydration stations had plenty of people cheering you on. Team in Training Coaches seemed to be everywhere giving you encouragement and an extra push. As you turn the last corner, out of nowhere you see the finish chute maybe 100 yards away. People were packed at least 10 deep and on bleachers. The noise and energy was incredible.

The Experience (the good, the bad, and the ugly)

My nutrition, rest and taper plan was about as good as I could have asked for. My goal was aggressive, sub 3:30 while shooting for a 3:20. Sometimes you have to go big. I stayed about a minute behind the 3:20 pace group until mile 13 when I closed the gap to about 30 seconds. By the time we got to the half we were right on pace with 7:38 minute miles after a somewhat fast start. My body felt incredible, legs full of energy, and the pace was easy until…

At mile 16 my race turned upside down. A few hundred yards before the hydration station my stomach cramped. It brought me to a brief walk as I grabbed a water to rinse my mouth out. I’ve had stomach cramps before during training and races and knew that they would only be brief so I only stopped for maybe 5-10 seconds and was back running again at pace. I slipped a few seconds away from the 3:20 pace ground and managed to keep moving for a few more miles. The cramps only worsened and I was hardly able to drink and GU was completely out of the question. I had a few salt tabs left so I popped those to get some electrolytes since I couldn’t get even a teaspoon of GU down.

By mile 20 I was in such severe pain it seemed like I walked more than I ran because it hurt so much. Regardless of pace or time walking it just wouldn’t go away. My pace at that point hovered between 10:00 miles. Galloway was a struggle. Every endurance athlete has good days and bad days so I kept on moving. I’d run a few hundred yards until I couldn’t tolerate the stomach cramps and then walk again with my head down in misery. Rinse and repeat.Looking back there is no rhyme or reason for the cramps. You stack as many cards on your side of the table as possible in taper and hope your body cooperates race day. The crowd support and other athletes can be your best friend and your worst enemy during these points in a race. One second you love hearing someone say “Andrew, you’re doing great and looking good”. And then the next timeI hear it I think to myself, “Is there another Andrew running by me? Because I’m walking and look like I’m about to stroke out.” By the time I realized that 3:30 was even out of question I just kept trucking making my way water stop to water stop and then a few hundred yards at a time.

The last 5k I was able to perk up knowing that soon the misery and severe stomach pain would be over. I finished with a staggering 3:49; though still a respectable time considering the suffering that I’d endured for nearly the last two hours. Despite all the stomach issues my legs never seized or tired. I headed to the medical tent for a while and then a quick massage to keep my legs fresh.

Mandy’s run was much more positive. Since she PRed Grand Rapids this wasn’t a race for her. She absolutely loves Disney World and was a fun run for her. Running through Cinderella’s Castle was probably her most exciting part of the run. She soaked in everything that Disney had to offer, especially the theme parks.The race was excellent, very well organized and run. I’d recommend it to those that want to experience a fun marathon or those that might want to beat the sub zero temperatures for an early season marathon. They also have a half marathon the day before. And for those that want to log some extra miles they offer the Goofy Challenge. 13.1 miles on Saturday and 26.2 miles on Sunday plus some pretty cool bling.

Until next time train hard to race hard.

Extra-Terrestrial Enquirer 2nd Edition

Ron Reid (pictured here on the Kal-Haven Trail) conquered the Goofy challenge

Saturday's run featured 10 and 14 miles of slipping and sliding for the hearty Beyond souls who made the trek. Boston bound Lauren Hollis ended up running 14 miles with the group, and was caught logging several more miles with some friends according to this Kalamazoo Gazette article: http://www.mlive.com/kalamazoo/stories/index.ssf?/base/news-32/12316512404690.xml&coll=7&thispage=1. Altogether, Lauren confessed to having covered 20 miles in Saturday's wild weather.

A few of the Beyond did manage to escape to Florida just in time to escape the deep freeze and run the Disney Marathon. Andrew Vidor cranked out a very respectable 3:48:44 despite some stomach cramps and Mandy Pryor a 4:20:51. Ron Reid took on the ultimate challenge; the formidable goofy challenge by running both the Disney Full and the Disney Half. Ron finished the half marathon in 2:27:15 on Saturday, then turned around and ran a 4:49:37 performance on Sunday in the marathon. Congratulations to our Disney Mickey, Donald and Goofy finishers!

Good luck to those running through Phoenix, Tempe and Scottsdale next weekend at P.F. Chang's Rock and Roll Marathon!