Running Chicago? You are special indeed! Although this year’s Safari Marathon Training program is geared towards the Grand Rapids Marathon, we acknowledge that many of our participants will be training for the Chicago Marathon falling three weeks earlier. Rest assured, some moderate tweaks to the training schedules will get you to the Windy City in top form. Yes, the Safari is right for you! We will be posting the program training schedules to the web within the next month to make them available to those who need to adjust their schedules to target Chicago. Once Safari starts, Team Leaders and Coaches will work individually with marathoners to assist in making modifications.
In the mean time, here are some tips to get you roaming in the right direction! We recommend Chicago Bound participants move the training schedules up three weeks for Saturday and midweek long run distances, but replace the third week with the Kalamazoo Klassic so that you obtain your 10k time for VDOT. This means starting the long run scheduled for June 23 on June 2. Kalamazoo Area Runners will be hosting free Informal Pre-Safari Runs Saturday Mornings at 7:00 am beginning May 5 and running through June 9. These are very casual, unsupported runs for runners of all abilities (not structured, supported Safari runs!) Runners bring their own hydration and courses will be decided at the run.
Kalamazoo Area Runners will also be hosting informal Wednesday night runs beginning May 9 and all are welcome to join in.
We also structured the training schedules so that 20 milers #1 and #2 will fall six and three weeks out from the Chicago Marathon to ensure that participants are able to reap the benefit of at least two fully supported 20-milers. For all other weeks leading up to the final 20 miler, We recommend Chicago entrants adjust by 3 weeks. For example, on June 23, those following the moderate intensity schedule will want to run the 10 miles scheduled for July 14 instead of the 7 scheduled for Grand Rapids bound. The course will be supported for up to 9 miles that week, so Chicago bound can run the 9 mile course, and then add an extra mile before or after the run. Chicago bound should follow the same principal for their midweek long run.
For the track workouts, we recommend holding off and following those as scheduled beginning June 26. This more technical aspect of the Safari Training Program requires more coaching and guidance to ensure that participants obtain maximum benefit from these workouts and it enables us to facilitate grouping. Rest assured holding off on these workouts until the scheduled dates will have little impact on your marathon experience! The important factors here are to make sure we have an opportunity to communicate correct training principals and methodologies, help you determine appropriate pacing, and group you with runners of similar ability. These workouts should be followed as scheduled, but adjusted during the final 3-week taper period. We will also be adding a marathon component to the earlier Half Marathon Tapering Clinic to accomodate Chicago entrants.
If you have questions on adjusting your training prior to the Safari, or on the informal Pre-Safari runs, please contact Bonnie Sexton at besrun2003@yahoo.com.
Also, did you miss registration for the Chicago Marathon? Check out the article below for contact information on Team Tiara….there are limited openings available through this fundraising arm of Girls on the Run!
In the mean time, here are some tips to get you roaming in the right direction! We recommend Chicago Bound participants move the training schedules up three weeks for Saturday and midweek long run distances, but replace the third week with the Kalamazoo Klassic so that you obtain your 10k time for VDOT. This means starting the long run scheduled for June 23 on June 2. Kalamazoo Area Runners will be hosting free Informal Pre-Safari Runs Saturday Mornings at 7:00 am beginning May 5 and running through June 9. These are very casual, unsupported runs for runners of all abilities (not structured, supported Safari runs!) Runners bring their own hydration and courses will be decided at the run.
Kalamazoo Area Runners will also be hosting informal Wednesday night runs beginning May 9 and all are welcome to join in.
We also structured the training schedules so that 20 milers #1 and #2 will fall six and three weeks out from the Chicago Marathon to ensure that participants are able to reap the benefit of at least two fully supported 20-milers. For all other weeks leading up to the final 20 miler, We recommend Chicago entrants adjust by 3 weeks. For example, on June 23, those following the moderate intensity schedule will want to run the 10 miles scheduled for July 14 instead of the 7 scheduled for Grand Rapids bound. The course will be supported for up to 9 miles that week, so Chicago bound can run the 9 mile course, and then add an extra mile before or after the run. Chicago bound should follow the same principal for their midweek long run.
For the track workouts, we recommend holding off and following those as scheduled beginning June 26. This more technical aspect of the Safari Training Program requires more coaching and guidance to ensure that participants obtain maximum benefit from these workouts and it enables us to facilitate grouping. Rest assured holding off on these workouts until the scheduled dates will have little impact on your marathon experience! The important factors here are to make sure we have an opportunity to communicate correct training principals and methodologies, help you determine appropriate pacing, and group you with runners of similar ability. These workouts should be followed as scheduled, but adjusted during the final 3-week taper period. We will also be adding a marathon component to the earlier Half Marathon Tapering Clinic to accomodate Chicago entrants.
If you have questions on adjusting your training prior to the Safari, or on the informal Pre-Safari runs, please contact Bonnie Sexton at besrun2003@yahoo.com.
Also, did you miss registration for the Chicago Marathon? Check out the article below for contact information on Team Tiara….there are limited openings available through this fundraising arm of Girls on the Run!
