Great Inspiration at Grand Rapids!

If you would like to share your personal story or thoughts, pass it on and we will add it below. Your story may serve as inspiration to someone else!

The expression of joy on Ryan Lumbard’s face after the Grand Rapids Marathon said it all and served as a beautiful reminder as to ultimate reward for all of us who organize training programs. Energy permeated the air both before and after the event which drew over 1500 marathoners and 892 half marathoners. The day revealed itself as the antithesis of the Chicago Marathon 3 weeks earlier, and the tales of accomplishment were varied and innumerable.

Ryan Lumbard, Peter Fernando, Tim Sochor, Wendy Geerligs, Cathy Baldwin (we think) Sherri Watts and David Thierjung were among many who finished their very first marathon. Steve Downard, Jeff Datillo, Frank Hui and Erin Kucera found redemption after Chicago. Pat Johnson, at the age of 66 (you don’t mind Pat, do you?) set a huge PR of 3:42 and won his age division. What an inspiration. Giti Henrie entered the Safari training program not even sure if she would be able to complete a fall marathon, and qualified for Boston for the first time with an amazing 3:39 finish. It wasn’t my day as that little thing called life finally caught up with me along with an old injury, and knocked me out of the running at mile 20. Despite my personal disappointment, it was priceless being there to witness the many achievements of the day, and to see so many of our jungle friends out on the course cheering each other on.

Runners and jungle strays from the Safari were spread throughout the course. Please let us know if you are part of the Safari program and we missed you in the results!

Full Marathon
Cathy Baldwin 5:57:28

Francine Bangs 4:37:46

Jennifer Barnhard 3:43:54
Pam Boner 4:29:38
Tim Bredahl 3:48:18

Jeff Cavanaugh 3:38:16

Lisa Cavanaugh 4:08:20

Susan Celestini 4:02:22

Cynthia Chapin 5:57:28

Natalie Dale 4:06:25

Jeff Dattilo 3:21:12

Steve Downard 3:04:15

Elizabeth Evans 4:36

Peter Fernando 4:23:13
Gale Fischer 2:58:37

Carl Fried 3:02:53

Wendy Geerligs 4:23:13

Bill Gephart 4:20:06
Peter Gower 3:33:39
Mike Grotelueschen 3:50:10

Lisa Hansen 4:25:24
Chip Hansen 3:41:19

Gordon Hare 5:11:18

Giti Henrie 3:39:28

Frank Hui 4:23:55

Patrick Johnson 3:42:42

Kayla Kling 3:48:08

Tim Kling 4:19:29

Erin Kucera 4:13:14

Rob Lillie 3:40:44

Ryan Lumbard 3:32:57

Sherrie Mann 4:00:58

Pam McBride 4:06:36
Michelle Neel 3:13:46
Cindy Owen 4:04:03

Robert Poznanski 3:25:55

Ronald Reid 3:53:28

Megan Roschek 5:45:05

Amy Shaffer 4:43:34

Joel Shaffer 3:36:20
Mark Sigfrids 3:28:28
Tim Sochor 3:27:21

Julie Steeby 4:03:10

Nancy Sundberg 4:20:05

David Thierjung 4:10:16

Sherri Watts 4:11:42

Jessica Wesel 5:50:47

Tracy Wilson 4:19:55
Dale Wyatt 4:03:13

Half Marathon
Shannon Aardema 2:42

Mindy Allwardt 2:33:37

Sheila Clothier 2:07:10

Cristi DeDoes 1:57:22

Brian Dobbie 2:06:19

Christy Elluru 2:13:27

Joy Gardner 2:47:08

Kim Grindall 2:06:19

Carrie Hybels 2:04:35

Erica McCulley 2:14:36

Megan Ogden 2:06:10

Tammy Parat 2:34:04

Stephanie Sabin 1:39:27

Kailey Shaffer 1:44:54

Jody Stanley 2:35:17

Brenda Stoddard 1:41:00

Mike Toburen 1:34:43


Congratulations to all of our Safari Half and Full Marathoners! Now let’s PARTY!

And don't forget to spread the cheer....

The Gazelle program really works! I did 4:11 for my very first marathon...you guys/gals rock.
Thanks for all of your help, advice and encouragement! - Sherry Taylor

Thank you so much for all your hard work to make the training a great asset for all of us!

- Gracie Biskie

I do want to thank all of you who motivated me every weekend through the training. What a great group to be involved in. I enjoyed my whole summer of training and all of the friends that I have made. - Cecilia Mallet

The Marathon is Over, Now What?

The Safari's Erin and Julie enroute at Grand Rapids!

It is hard to believe our Summer Safari adventure is now behind us. What an incredible journey we have completed together. What an exhilarating experience it was to finish your first marathon or half marathon…the elation felt as you cross the finish line for the first time. Or perhaps your goal was to race a series of shorter races with certain goals in mind. You have been on a long journey, and enjoyed a tremendous accomplishment whether you have achieved the precise goals you set before yourself or not.

As the journey comes to a culmination, and finally a close, you ask yourself, “now what?”I have shared this sentiment before, but I often draw the analogy of preparing, running and recovering from the marathon or any event that requires dedicated training to childbirth. Like a mother-to-be expecting a new baby, there are months of preparation leading up to the “event” itself. Then there is the culmination; the birth of a child; crossing the finish line of a marathon….and tremendous joy, and sense of accomplishment. Finally, there is the recovery…from the physical rigors of childbirth and pregnancy, and the marathon and its preparation. The child is born, the marathon or racing season is over….life changes drastically as the “big event” no longer looms ahead. Like childbirth, it is common to say “never again” after the first one, only to come back a year or two later, fresh and ready to go….to give birth to another child, another marathon!

Like the many weeks of training and tapering leading up to it, the post marathon period is an important part of your training…it is the final meso-cycle known as recovery. The first week after the marathon, take some time off. During this period, your risk of injury is unusually high due to the reduced resiliency of your muscles and connective tissues after the marathon. Even some of the best runners in the world take time off after a marathon. Not running now will enable you to return to running fresh and inspired when your body is ready to go again. Instead of running, try to do some light cross training such as walking, swimming, water running, or cycling. These activities will aid your recovery by increasing blood flow without subjecting them to further pounding. If you just have to run, keep it short and easy, with your heart rate below 75% of maximal heart rate. You are also at an increased risk, especially the first 48 hours, of catching a post marathon cold. Your immune system resistance is down and it is important to try and avoid illness as much as possible.

Psychologically, the post marathon period, like the post partum period often lends itself to a phenomenon known as the “post marathon blues.” This is especially common after a first marathon. After the many weeks of preparation and the elation of the event itself, all the hype and anticipation is over and the goal no longer in sight. It is not uncommon to feel a little depressed or a bit blue. Relax…this will soon pass as you set your sights on new goals and new challenges!After the first week, ease back into running again over the next 4 weeks, but keep the pressure off and explore the fun, social dimension of running!!! Get some of those household tasks done that you weren’t able to attend to during the rigors of hard training. Stay connected with your running friends….attend some of the post marathon parties! As we enter into the holiday season, KAR/BCRR, Gazelle Sports and other organizers host a smorgasbord of festive fun runs which enable you to stay connected with your running friends, get your family involved and even offer the opportunity to give back to the community!

Come out for the Kalamazoo Area Runners “Run Around Gull Lake” the first Saturday of the month beginning November 3. This is a scenic 11.7 mile run beginning at Bayview Gardens at 7:00 am and hydration is dropped on the course. Contact Mark Sigfrids at msigfrids@kvcc.edu with questions.

November 10 is the Arthritis Foundation Jingle Bell Run 5k held in downtown Kalamazoo. This event raises money for the Arthritis Foundation. You can register and find out more at Jingle Bell Run

Relive the 2007 Safari Half and Full Marathon Training November 13 at Cosmos at 7:00 pm at our Post Safari Training Party! RSVP Bonnie Sexton at training_director@yahoo.com.

The WMU Turkey Trot is Saturday, November 17th at 9:00am. The Turkey Trot course is similar but not exactly the same as the Campus Classic course. Details are provided at Turkey Trot with on-line registration at Turkey Trot Registration

November 24 is the FREE Kalamazoo Area Runners Turkey Trot Time Prediction 5k Run at KVCC Texas Township. Bring all your friends and family to this fun event which will feature holiday themed awards and raffle prizes to help you fill your Thanksgiving Day dinner table.

Thursday, December 6 is the FREE Gazelle Sports/Kalamazoo Area Runners Run Through the Lights 5k! Also a fun run, this event features a food drive for Loaves and Fishes (your entry fee), a raffle, a Gazelle Sports discount night and more! More info coming soon at http://www.gazellesports.com/.

Finally, there is the John Dailey Memorial One One Run…an event organized by Gazelle Sports which draws the running community out full force to recommit to another year of healthy living, hear the annual rendition of “Charlie Miller’s Chainsaw” and raise money for the Boys and Girls Club of Greater Kalamazoo. And we do have to say, this event is hands down the winner for the best raffle prizes and “toss outs” of them all! Check it out at One One Run

Eventually, it WILL be time to set new goals and begin training again! For 2008, several great training programs will be offered in the Greater Kalamazoo Area keep you motivated during the cold winter months!

For those who have caught the “marathon bug” and wish to train for 26.2 during the winter months, you will blast off from the jungle of the Safari, to the extraterrestrial Beyond. “The Beyond” marathon training program offered through Kalamazoo Area Runners will offer moderate and high intensity schedules and will run 18 weeks beginning December 15. The program will target early spring marathons such as the Boston, Glass City, Martian, Flying Pig, and Kentucky Derby marathons and will kick off with a blast off party and orientation December 5th at the Lawrence Education Center at Borgess at 7:00 pm. Half Marathoners are welcome to run with the group, but the training focus will be the marathon distance. There will be food and gifts galore coupled with a short orientation, a winter attire workshop sponsored by Gazelle Sports, and a hydration workshop by Brenda Stoddard. Click here for a Beyond Marathon Training 2008 Registration Form
Registration Form

For those who are seeking a lower intensity marathon training program, the Kalamazoo SHufflers will once again be offering their Galloway (run/walk) based training program beginning in early January. This program will target the Bayshore Marathon at the end of May, and is a terrific choice for anyone who is looking to complete their first marathon or am experienced marathoner who has run many marathons, but is seeking a lower intensity option. More information on the SHufflers can be found here: http://www.s-heights.org/rungroup/rungroup.html

For those seeking a formal training program for shorter distances and perhaps embark on a journey of self discovery, Borgess Run Camp will offer what could be one wild adventure through its spectacular 13-week 5k and Half Marathon programs and is a “must do!” This program is geared towards the Borgess Run 5k and National City Half Marathon and will begin in late January. Information will be available soon at http://www.borgessrun.com/.

Whether you join the fun and excitement of Borgess Run Camp, or the adventure that lies in the Beyond, or with the SHufflers, you will be sure to find many of the friendly, familiar faces of the Safari at either of these programs. No matter what path your journey takes you down, keep up the great running….and we hope to see you at Safari 2008, and hopefully many times before!

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

Paw Prints,Hoof Tracks and Tales XV: Safari Stars Shine at Detroit!

One of our shining stars completes her first marathon at Detroit!

Safari Stars shine bright as the marathon results continue to roll in with the latest Safari news coming from last Sunday’s Detroit Free Press Marathon. Beautiful weather ushered in the day as runners crossed international borders twice via the Ambassador Bridge and Detroit Windsor tunnel. Gracee Biskie completed her very first 26.2, managed to take 65 pictures along the way, and wrapped it up with a 5:45 finish! “I decided to take my time, take in the sights & really enjoy with an end goal of just finishing. I finished in 5:45, other than stopping to take 65 pictures along the way, I ran the whole time. Even though I was slow, I kept running & in the last 5-6 miles I think I passed about 800 people! I was proud of myself for pushing through the horrible miles, but I didn’t really start feeling bad until mile 23. Overall, it was a great experience. I really enjoyed it.”

Encouraged by the Safari’s Carole Stevens and also making his marathon debut in Detroit was Mike Willy. Mike completed the Detroit Half Marathon last year and returned this year to complete his very first full marathon in 4:16:16. “I did enjoy my first marathon, however, I really faded after the 20 mile mark. It was nice I was able to see Carole cheer me on in a couple places, which really picked up my spirits. Detroit does a really nice job and it would be nice to see the Group focus of Detroit next year. I want to try and hit 4 hours or better next year.”

Was it a repeat of the Chicago Marathon photo finish? Joy Bailey and Erika Carr couldn’t have crossed the finish line any closer with a 4:29:02 and 4:29:03 respectively. Congratulations to Katie Nelson, who finished in 4:56:10, and Joshua Yoder who ran 4:12:08. Christine Wight finished in 4:17:37. In the Half Marathon, Jennifer Opel, was a Safari shining star, finishing in 2:47:33. As always, please do let us know if we missed you in the results, and feel free to share a little extra while you are at it!

Who are YOU running with? Here is a fun story we are passing along from Mark Sigfrids.....

"At 5:45 a.m. I set off around the WMU track with Pat Johnson. We did a warm up mile together. Then I started to do my 4 x 800 m. I ran by a man several times while he was jogging on one of the outside lanes. After finishing my speed work I started a cool down and just as I started to do the mile cool down this same man joined me. He mentioned that I had been running pretty fast and was I training for Saturday's race at WMU. I said no but was training for the Grand Rapids Marathon in a little less than 2 weeks. He asked me what time I was planning on running the GR marathon in. So I said anything less than 3:26 would be good. We continued to chat and after about 4 laps he said he had to stop but I continued to run for about 20 feet. But then I stopped and turned around and asked him what his name was since he mentioned he would be out on the track again soon. He said his name was John Dunn. The name seemed familiar at first, only because while I worked in Southern Africa I had visited a place called Mtunzini. The place was established by a man whose name was also John Dunn (1800's). I had taken a group of Fulbright scholars to this place in 2003. Then about 100 m later it dawned on me that this John Dunn was the President of WMU. I sensed I was having a "Road to Emasus" experience. You get up in the morning and you go out for an early run and you just never know who is going to be your running partner."

Speaking of the Campus Classic, Safari runners were caught live in action last Saturday on the grounds of WMU homecoming weekend, which produced a record number of participants. Everything went off without a hitch for the 2007 event which featured the hilly 5k run, lots of cheering, great prizes and a fabulous post run breakfast spread. Here are our Campus Classic participants and age group winners (where applicable)

Kelly Armstrong

Francine Bangs (1st)

Jeff Cavanaugh

Lisa Cavanaugh (3rd)

Cristi DeDoes

Elizabeth Evans

Michele Fabi

Shari Glaser

Michael Hoonhorst

Joe Hulsebus (3rd)

Jennifer Kitchen

Kayla Kling

Tim Kling

Patricia Montilla

Julie Pomeroy

Megan Roschek

Bonnie Sexton (1st)

Julie Steeby

Nancy Sundberg (3rd)

Tim Walton

Jungle Stray Michelle Neel ran an amazing 19:29 to finish second overall female. Stray Andy Boris joined Safari Track Coach Joe Hulsebus, Training Director Bonnie Sexton, Peggy Zeeb and young Michael Sexton to lead the Galloping Graduates and the Kid to an open team championship victory for the 4th year in a row. We also spotted David Thierjung, Joy Bailey and Mark Sigfrids in the crowd cheering friends on. Hey, wait a minute, wasn’t Joy Bailey in Detroit this weekend running a marathon? This running stuff ....you just can’t stay away from it.

Oh yeah, just in case we forgot earlier, we do have to mention our HUGE Paw Prints, Hoof Tracks and Tales disclaimer! The author of the tabloid tales once read somewhere that “creativity is the willingness to risk making mistakes.” Sometimes I look back in retrospect, reread my work and think to myself, “what was I thinking...was I temporarily insane!” It is quite possible that some may have taken offense past, present or future to Paw Prints, Hoof Tracks and Tales tabloid stories, so please accept our sincere apologizes for errors, omissions or failed attempts at humor over the course of the Safari program. Our jungle herd is a very beautiful and diverse group of runners, and we try hard to recognize everyone and at the same time make the experience fun and memorable!!! Fast or slow, young or experienced, each of us is special and unique. Creativity will always have its critics, but after all, the world would indeed be a dull place without a dash of creative flavor and spice of life every now and then.

Safari Chicago Memoirs: Real People, Real Stories

Here are true Chicago stories we are passing along from our Safari friends....

Here is the FINAL Course Map Gazelles to Kalamazoo Central

And this week’s Safari Email

Friendship

It will be one I will remember forever. Not finishing was never a thought that crossed my mind. I continued even after one police officer yelled at me to just stop running, and drop out? Drop out where ? I thought. No, I came to finish, finish I did. I was prepared for everything that day, but the heat. I do want to thank all of you who motivated me every weekend through the training. What a great group to be involved in. I enjoyed my whole summer of training and all of the friends that I have made.

Inspiration

What a mess! We took it really slow and were forced by the marathon people to walk the last 7 miles or so (though we tried to keep running.) I finished and all, and felt good actually, but kind of a lame first marathon. I was so upset when they just announced the race was closed. I should have gone faster. I guess the good thing is that my next marathon can only be better! and I know I can do it now. that's for sure.

Courage

I was one of the UNFORTUNATE ones who DID finish. As I crossed the line I had the medics catch me because I do NOT remember the last 2 miles of the race. I stayed in the medic tent for @4 hours and then they shipped me off to the hospital for another 4-5 hours because my blood work came back where all my levels (electrolytes, hemoglobin, potassium, sugar). So, 4 IV bags, 3 bottles of gatorade and lots of water later, I am at work! We got home at midnight! Why am I here working? I'm feeling better a little, but could use rest!

Motivation

Before events gradually slip from my head, I'd like to share my
experience and impression with the Chicago marathon. First of all, I
can understand why this is such a popular marathon. It was fun to
run through Chicago neighborhoods and seeing all those folks
screaming and cheering. With different live bands playing in several
neighborhoods, who need to go to one of those rock n run marathons.

I think the race officials and runners should share blame alike. For
the race officials, these are my thoughts:
1) they had the weather forecasts of hot and humid weather on race
day, why didn't they position cooling aids at the beginning of the
course, instead of toward the end
2) there was no crowd control. It was mayhem at every aid station
but the first one
3) they might have been better off if a few more aid stations were
added at the last minute, especially toward the middle part of the
course when the sun was almost directly over slow runners like me

For the runners, I think we all acted like selfish, immature kids or
adolescents. The behavior at the aid stations made me want to yell
at the runners that 'slow is fast'. If everybody simply let the
volunteers do the work, we could all get at hydration much sooner and
effectively. Instead, everyone wanted to grab any available liquid
before it ran out. What about the people behind us? We let them
perish? We are such a selfish group. I don't remember how many
times I was shoved and pushed at the aid stations.

Lastly, I can't say enough good things about Chicagoans. They are
generous and kind. I've received Evian water, ice cubes, and
popsicle along the route when things really were looking bleak for
us. Next year, I think I will go to a smaller and more laid back
marathon. However, this Chicago marathon was the most memorable one
because I survived it and lived to tell.

Endurance

Many of you have called or e-mailed; wondering how I managed through the heat and humidity in Chicago on Sunday… …...so I just wanted to let all of you know that although it was the hardest marathon to date for me……I did finish safe and sound before they officially closed the course. I started the race realistically knowing I wouldn’t even be close to my usually times; so I thought I would take it easy and just have a “fun race”; I set my sites on just finishing with out:
#1)cramping, #2) puking, and #3) passing out
I’m happy to report my MISSION was ACCOMPLISHED (well…not the fun part…). I adjusted to the heat and humidity the best I could, listened to my body, slowed my pace , made sure I hydrated and kept my body as cool as I possibly could… but the humidity is no friend of mine even when I’m at rest so it had already taken its toll on me by mile 4. My pace seemed to slow more and more as I passed each mile marker.……As I was running (well shuffling towards the end…) I obviously had more “thinking” time than I usually do; I tried to push out the negative thoughts and replaced them with positive thoughts of all of my friends and family (all of you)…. which REALLY helped me preserver and make it to that finish line!!!! Although I went through a sea of emotions during the marathon; including coming to a definite decision that this was absolutely going to be my very last marathon; by 2:30 in the afternoon I was already talking to my family about coming back and running Chicago 2008. (Good thing I’m indecisive!!!!) I know some of you who don’t run think I’m CRAZY INSANE (which I am ….) but at the same time, you understand and know that running is just a part of who I am. I really appreciate that! As for my fellow marathoners who were pounding the same sweltering pavement as I was on Sunday…..no matter what that clock read in Grant Park……you should be very proud!!! WE will forever share this special bond and you all have my utmost respect and admiration (plus I felt your pain!) NO matter what…all of you are special to me and I wanted to thank you for your ongoing encouragement and support!! Know that I’m feeling great, recovering fast and already gearing up for Boston 2008 (40-50 degree weather without a Nor’easter storm or a heat wave would be very nice!!)

Perseverence

I know they had so many names to go through but I did complete the Chicago Marathon on my 28th birthday!!!! I got the most birthday wishes ever!! DNF was not an option for me. I found out about mile 21 and was pissed cuz I really wanted my medal and I didn't care if I had to walk the rest of the way (I was able to run a little of it when I felt okay, but they were yelling at us to walk...). Of course I added an hour and 10 minutes to last year's time but I did run (and a little walking) 26.2 miles!

Anticipation

I'm sure you have heard or read much of the news that came out of the2007 Chicago Marathon experience. From the "photo finish" - 1/20 of asecond between the first and second place finisher as well as theformidable heat. Thought you might like another story to add to yourcollection. The first half went very well. The heat really caught up with by mile18. The last 8 miles were more of a death march than a run. I probablywalked at least 4 miles of last 7 miles. At mile 22 (and four hoursinto the marathon) race, the police started shouting out that themarathon has been cancelled and will be considered as a fun run; ohboy! Have you ever participated in a Marathon "Fun Run"? Finished injust under five hours at 4:50. Couldn't wait to get to the finishline. The race director did the right thing by "cancelling" the race.During the run, I saw several runners receiving medical attention.Thought the medical teams were very responsive, and as I laterlearned, were very overwhelmed. Sirens were the norm. Thatafternoon/evening at the post-party the race director explained thedecision. The crowd applauded his decision. We understood hisresponsibility. If you go online looking for my results, you won't find 'em. I ran asmy daughter-in-law. My son and his wife had signedup to also run Chicago, but plans changed about two months ago. Sincethey had paid the registration fees, I picked up their materials atthe expo in addition to my own. Somehow, I managed to lose my chip andbib envelope somewhere between the expo and the hotel room. My son hadregistered his own chip so his packet did not include a chip. So Iused my daughter-in-law’s instead. BTW, she PR'd. Consider Chicago as a long training run. Grand Rapids is next!

Heroes Facing Adversity: The 2007 Chicago Marathon

Here is this week’s Safari Email

The course map can be found here: Portage YMCA Course Map

The 2007 Chicago Marathon will no doubt go down in history for its extreme conditions and will always be remembered by all who lined up at the starting line that fateful day. The 2004 Boston Marathon, which boasted temps in the mid 80’s and the 2007 Boston Marathon, which followed a Nor’ Easter, paled in comparison to the challenge runners faced in the windy city Sunday. The conditions were so severe officials closed the course after 4 hours, over 300 found themselves hospitalized, including at least one among our own Safari. Sadly, one runner from Midland Michigan lost his life. Runners were urged to drop out, stop or walk it in.

Life in general, even with the best of planning, can take unexpected twists which lead to disappointment. We can dedicate so much time and energy to relationships, jobs, health or any facet of our lives, yet they can fail us despite the most valient of efforts. Because we devote so much time and energy into training for a marathon like other major areas of life, it can be a tremendous letdown when factors outside our control sidetrack our goals or crush our dreams.

I have to confess I’m no stranger to marathon disappointments. With 3 Did Not Finishes (DNF’s) and 2 Did Not Starts scattered within my successful marathon finishes, I’ve had my share. One was admittedly due to stupidity (starting out way too fast) and the other two due to unexpected life stresses which led to sheer exhaustion. Mother nature can be the marathoners biggest friend or biggest adversary. I finished one marathon that started with a temperature of 2 degrees, another with an ending temp approaching 90, and many of us this past winter walked to the starting corrals in wind and pouring rain for the start of the 111th Boston Marathon. But from the stories of those who ran 2007 Chicago Marathon, it may have been by far the most challenging of all.

Many of our Safari heroes, some of them first time marathoners, started their journey through Chicago, and most did make it across the finish line in Grant Park. In past Safari results, we have listed marathon finish times, and sometimes placement, but for the 2007 Chicago marathon we’re tossing past practice. Finish times were irrelevant as some folks finished an hour slower than usual, or were shown off the course, unable to finish. All are champions, regardless of time or whether able to finish. Please do let us know if we missed you in this list. Due to the size of the field and the fact there is no zip code filter, the results were extremely difficult to pull and had to be done by city name.

Here are the Safari Champions who will always remember and go down in history as part of Chicago 2007:

Jennifer Shaffer

Erin Kucera

Aaron Stanley

Cecilia Mallett

Vicky Mergen

Bill Greer

Carrie Hybels

Jeff Cavanaugh

Lisa Cavanaugh

Keith Deblock

Michele Fabi

Elsa Argyres

Kelly Armstrong

David Ausema

Tim Bredahl

Michelle O’Connell

Frank Hui

Jon Willard

Steve Downard and wife Trish

Brenda Stoddard

Elizabeth (E) Wright

Marga Keizer

Nicole Lycan

Rob Lillie

Kent Bakeman (who ran in memory of his late wife Claudia)

Marty Feilen

Daniel Hill

Jeff Datillo

Megan Bradshaw

Natalie Dale

Melissa Olken

Ron Reid

Adam Wade

Sarah Willsea

Rachel Wittkowski (who ran the Chicago Marathon on her BIRTHDAY!)

HAPPY BIRTHDAY RACHEL!!!

Also, we can't forget our Safari friends who completed the Twin Cities and Milwaulkee Lakefront Marathon as well.....in the same heat! Congratulations to Bob Poznanski for his Twin Cities finish, and to Gordon Hare for his Milwaulkee Lakefront finish!

What now? After a summer of training and preparation, we all enjoyed and embarked on a memorable journey together. The rewards, the friendships, the stories, the laughter, the learning, mean so much more than the marathon itself. The destination we had set our sights upon did not reveal itself as we anticipated, but much more has been gained than lost. Life is not made up of a single journey or destination, but many. Some of them bring great delight and joy, others disappointment and sorrow. Running is an endeavor that can last us a lifetime, with many experiences, perhaps many marathons to come. Recover, than set your sights upon a new goal, a new dream. Some, particularly those who were forced to cut the marathon short, may recover in time to run Grand Rapids in three weeks. The day may dawn cool and sunny, or windy and rainy, but for now it is a day full of hope, promise and surprise. If not Grand Rapids or another late fall marathon, the future no doubt holds many marathons or other experiences to savor, and a new adventure full of promise will once again begin.

Paw Prints, Hoof Tracks and Tales XIV

One of our Safari Park to Park Age Division Winners!

In faraway lands and close to home, fall marathon season has blast off and Safari half and full marathon results are already starting to roll in!

In local jungle news, Safari Jaguars, Leopards and Cheetahs rocked the Park to Park Half Marathon last Saturday. Team Leaders Dottie Sullivan and Francine Bangs proved to be an invincible duo after they both won their respective age divisions. And we can' t forget Team Leader Mark Sigfrids, who won his age division with flying colors! Megan Ogden landed in the age group winners circle taking 3rd in her age division. Wearing bib number 2, Safari Program Director Julie Pomeroy was among our Safari stars, as was Elizabeth Evans, Brandy Gregart, Alicia Curry, January Haulenbeek, Sheryl Foppema, Nancy Vendeville, Carol De’Cruz (yeah Carol.....you did it!), Michael Hoonhorst, Gordon Gallagher, and Bob Visser. And of course we can’t forget half marathon machine David Thierjung, who added another half to his growing list of 13.1 mile conquests. Way to go Safari celebrities!

Traveling far away from home, Several Safari herd members made international headlines! Last weekend a contingent comprised of Safari Gazelles and jungle strays crossed international borders to join over 7,000 half and full marathoners to rock the Toronto Waterfront Half and Full Marathons. Safari Training Director Bonnie Sexton celebrated her 15th marathon with a 4th place masters finish and just out of the money, but won her age division (elite runners removed) with a 3:21:52 and a 4:48 pace.

Toronto Waterfront finishers!

Pam McBride, Cindy Owen and Sherrie Mann banded together for much of the marathon, competing with each other for personalized cheers from the crowds. Pam ran a 5:26 pace and finished 13th out of 103 in her age bracket with a 3:47:04. Sherrie Mann crossed the finish line a few steps ahead in 3:46:44 with a 5:25 pace, and Cindy Owen crossed in 3:56:33 with a 5:39.

Did we ever tell you the Safari is a great training program (even though we confess to a slight bias) In the Half Marathon, Kayla Kling set an incredible 18 minute PR and finished 2nd out of 36 runners in her age division with a very fast 1:41:06 and 4:49 pace. In her final “big” event before relocating to Germany, jungle stray Monica Lynch toed the starting line ready to go either half or full, and decided en route that 13.1 miles was good n’plenty, finishing the Half in 1:48:56 and a 5:39 pace.

2nd place and a new PR in the Toronto Half!

It was rather impromptu, but jungle stray Steve Rice all of a sudden vannished to Akron...to run the Road Runner Akron Road Runner Marathon! He completed the hilly, challenging course in an awesome 3:52:58.

Kudos to Elizabeth (E) Wright for sharing her passion for running with several ladies at Run for the Son last weekend! Enthusiasm is contagious...pass it along!

Please remember to share your marathon stories! We will be checking some of the larger local events such as Chicago, Detroit and Grand Rapids, but if you complete another marathon we would love to hear about it!

Trip to Marathon du Medoc in 2008!

Château Pichon Longueville

Check out the October 6 Safari Email

Navigate your Jungle Course! Here all this week’s course maps!
(We do recommend printing Bloomingdale)
Kal-Haven 0 to 6 Miles
Kal-Haven 7 to 13 Miles
Kal-Haven 14 to 22 Miles
Bloomingdale
Overview

It is never too early to plan ahead. Here is a super cool opportunity Giti Henrie is passing along to run the Marathon du Medoc in Medoc France in Fall of 2008!

One of the perks of marathon running is that you have the opportunity to visit places you may not ever see if you weren't a marathoner; and you are afforded the opportunity to see such places in a very unique way. Cristi DeDoes and I are embarking upon an adventure for September 6, 2008! We are running the Marathon du Medoc, in Medoc France! I am arranging this trip through Marathon Tours and Travel for ANYONE in KAR who may be interested in experiencing this very unique and wonderful race!

The Marathon du Medoc is an annual marathon held in Medoc wine country. It is celebrated as a party and is only open to a few thousand runners outside of France. Marathon Tours and Travel only books 100 people per year for this race, so signing up early is key. The race takes you through 59 beautiful vineyards in gorgeous French countryside and it has to be the wackiest race you'll ever experience - this is definitely not one you want to try to PR - you'll want to run this just for FUN! The water stops consist of water, wine and food, and almost all of the runners race in costume! It is indeed one big party!

The race package through Marathon Tours and Travel consists of a 5 night stay, complete with entry to all the pre and post race events, daily breakfasts, sight-seeing excursions, wine tastings, race entry fee, etc. Single occupancy is around $1900 and double occupancy is around $2300. Round trip airfare will be around $1000 from Kalamazoo to Bordeaux. This is an extremely popular race and the number of runners is capped. It usually closes in January-February. It is difficult to get into on your own, and that's one reason why I've decided to book the race through Marathon Tours and Travel. Additionally, the French government requires each runner to submit a letter from his/her physician indicating he/she is healthy enough to run a marathon. This is usually submitted with the race application. To learn more about the event, visit http://www.marathontour.com/medoc/index.shtml and don't forget to check out the slideshow, lodging rates and travel dates.

I have been in regular contact with Marathon Tours and Travel and can book a "KAR Group" if there are other people interested in going! If anyone has any questions, I'm at ghenrie@charter.net!

Slumber Hard, Run Well!

Rest up for the big day and catch those pre-marathon zzzzzzzz's!

As the big day approaches and excitement, adrenaline and anxiety mount, it is not uncommon to lose sleep due to pre-race jitters, particularly the night before. Early on in my racing days I experienced this many times; often tossing and turning the entire night, mentally wide awake before a big race. Amazingly, I set both my 10-mile and 5k PR’s after such nights, and many others have experienced the same. Rest assured, the loss of one night’s sleep usually isn’t enough to sabotage your experience.

Research shows that if you have slept well all week, then losing sleep the night before won’t affect performance. Most experts agree that that a good night’s sleep the period of a few nights leading up to the race, particularly 2 nights prior, is most important to arriving to the starting line well rested. If you keep a normal sleeping pattern during the days going into the event and are well rested the week of the event, lying wide awake the night before shouldn’t prove to be a detriment!

That doesn’t give the green light to stay up all night at a pre-race party or dinner; the evening before should still be low-key and relaxing. Save the late night partying for the post-race festivities! Here are some tips regarding pre-race sleep:

1. If you will be awakening on race day earlier than usual, get to bed early enough the days before to get enough rest. For those running Chicago, this shouldn’t be a problem as we will be gaining an hour! Many heading for Grand Rapids will be driving up the morning of the event which means an early rise and shine!

2. Taking a nap the day before is a great idea to help compensate for any sleep you might lose to nerves. Be aware, however, that napping too long or too late in the day may make it harder to go to that night. Going to bed more than an hour earlier than usual can also leave you tossing and turning rather than getting a good night’s sleep!

3. Avoid caffeine after noon, don’t eat too close to bedtime to avoid an upset stomach and minimize fluid intake the last two hours prior to bedtime so you are not getting up to sue the toilet all frequently during the night.

4. Develop a routine to promote relaxation and sleep. Eat dinner, read a magazine, sift through all the cool stuff in your race expo packet, watch television, shower or take a warm bath, go to bed.

5. Have all your questions answered before you go to bed. Know exactly where and when you need to be at the starting line in the morning and have all your pre-race logistics taken care of. Have all your race day clothing & accessories laid out, your number pinned to your shorts, your chip on your shoe. That way you won’t lie in bed thinking of things.

6. Don’t run your marathon in bed by mentally rehearsing the race. Try to think of other things to help you relax.

7. If you can’t sleep, at least lay still. Try to minimize tossing and turning. Don’t get up and work or walk around. Your goal isn’t necessarily to sleep, but to spend as much time as possible off your feet and relaxing in bed.On race day, get up at least two hours before the event. Have a wake up call requested AND set the alarm in case one fails. It doesn’t hurt to set your sports watch alarm on top of it! Don’t depend alone on the hotel wake up call or an alarm clock you are unfamiliar with; too many runners have missed the start for this reason.Remember to get plenty of sleep the week before the big day…and you will mentally know you are physically well-rested!


Glover, B., and S. Glover. 1999. The Competitive Runner’s Handbook. New York, NY. Penguin Books.

Paw Prints, Hoof Tracks and Tales XIII

Jungle Beasts invade the Peacock Strut!

Here is this week’s Safari Email

Saturday's Winchell Route can be found here.

Safari Gazelles, Gnus, Impalas, Leopards, Cheetahs and Jaguars invaded the Peacock Strut 10k and 5k last Saturday joining nearly 500 runners and walkers in supporting this fun, annual fall event which benefits the Portage Community Outreach Center.

Jungle racers found lurking among our amazing 10k finishers were Sheila Clothier, Cristi DeDoes, Susan Fennema, Peter Fernando, Gordon Hare, Carrie Hybels, Kayla Kling, Tim Kling, Erica McCulley, Brooke Nobis, Bob Poznanski, Stephanie Sabin, Bonnie Sexton, Mark Sigfrids, Brenda Stoddard, David Thierjung, Wendy Geerligs, Sandy Loken, Nancy Vendville and Bob Visser.

Susan (3rd), Gordon (3rd), Kayle (1st) Bob P (1st), Stephanie Sabin (2nd), Sandy Loken (3rd) Bonnie Sexton (1st), Wendy Geerligs (1st) Mark Sigfrids (1st) and Brenda Stoddard (2nd) all took home hardware. David Thierjung reported in that he once again set another 4 minute PR, attributing credit to the Tuesday Track Sessions.

As if a 10k wasn’t enough adventure for one day, Sheila Clothier, Sandy Loken, Cristi Dedoes, Peter Fernando, Gordon Hare, Kayla Kling, Tim Kling, Erica McCulley, Stephanie Sabin, Bonnie Sexton, Mark Sigfrids and David Theirjung all doubled and ran the 5k with Gordon (3rd), Kayla (2nd) and Stephanie (2nd) all taking home age group awards. Julie Lehman, who just ran the Chicago Half Marathon, made her first Peacock 5k appearance, and Track Coach Joe Hulsebus came in 3rd in his age division against some stiff competition.

Congratulations to all our fabulous Peacock Strut finishers!

Rise and shine....to run a half marathon! This came in from Carol Vogt:

“Just want to share that I ran the Maui Half Marathon this past Sunday. The race started in the dark at 5:30 am. It was a nearly flat course all along the island coastline so the views were magnificent! The Half was an out and back while the Full was point to point starting at the 26.2 mile mark running to the same finish line as the Half Marathoners. Their bus left the hotel at 3:30 am to take them to their start line…Yuk!” Congratulations Carol on your half marathon!

Final Details, Details, Details!

Prepare yourself mentally to have fun on the run!

After months of training and preparation, we are now upon the culmination of our training; the event itself. As we make our way to the starting line, it is important to adequately prepare to make the most of the experience to which we have dedicated so many hours of our time. Below are some tips to help you arrive at the starting line prepared:

1. Get to the Expo and pick up your packet early, preferably right when it opens. This is especially important for big city marathons such as Chicago. As the day progresses, the Expo tends to become more crowded. The Pace group sign up booth at larger marathons can boast very long lines, so visit this first if possible. Have fun and shop around at the Expo, but don’t spend all day on your feet.

2. Lay all your clothing out the night before. Pin your number on the front of your shirt or shorts. Tie your chip on your shoe, pack your Gu in your pockets or accessories. Remember to wear nothing new.

3. If you are driving to your marathon, check into shower provisions. Many marathons, including Grand Rapids, have made arrangements for near-by shower facilities.

4. Pack warm clothing in the bag provided for the baggage drop. At larger marathons such as Chicago and Detroit you will be provided with a bag and label or tag that needs to be affixed to it. At smaller marathons such as Grand Rapids, they often have a baggage drop but you provide your own bag.

5. Have BOTH an alarm clock and wake up call to make sure you are up in plenty of time to get ready and find your way to the baggage drop, hospitality tent and starting corrals. This is especially important for Chicago where you could walk several blocks to the entrance of your starting corral. If you are running Chicago, it is a good idea to walk Grant Park the day before to figure out where everything is.

6. Remember to Body Glide the areas needed before you put on shoes, shirt, shorts.

7. Double tie your shoes!

8. Eat a light breakfast about 2 – 2 ½ hours before and stick with food items that won’t bother your stomach. If you are used to drinking coffee, stick with your routine, but make sure you drink it early enough so you don’t find yourself in a long rest room line at the start.

9. Remember to hydrate and bring a bottle of water with you to the start.

10. If it is cold out, take an old shirt to put on for prerace warmth that you can toss aside somewhere as the races begins or somewhere along the course. There are organizations who will pick up these shirts and give them to shelters, etc). Also, wear a pair of throw away gloves to the start. You can purchase these at the expo or you can pick up a pair of cheap gloves at a hardware store, or even use socks.

11. If it is drizzling or raining take a garbage bag and war it over your body until the start.

12. Have a bathroom strategy for pre-race. Try to avoid the port-o-john lines if at all possible.

13. Have a meeting place decided for afterwards. Most large marathons have a designated meeting place organized by last name. If you don’t plan ahead, it can be hard to find family or friends.

14. Bring Sandals for afterwards...it will feel good to get out of your shoes. Make sure you pack appropriate clothing. If it is cold and/or rainy you will want to get changed into warm dry clothing as soon as possible after finishing.

Most importantly, remind yourself to have fun! Chat with fellow runners, especially early on when it is easy to start out too fast, and enjoy an experience you will remember for a lifetime!

Practice Proper Pacing!!!

Here is this week’s Safari Email

Check out the Course Map

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?

The answer to proper pacing lies within the principles we learned earlier on lactate threshold. Your ideal half marathon pace is just below lactate threshold and 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 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 or half marathon 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 half marathon, this will be about 5 – 10 seconds slower than lactate threshold, for the marathon about 20 -30 seconds slower. At this stage, you should be cruising and saving your mental and emotional energy for the 2nd half. In the half marathon concentrate on maintain a fairly even pace for the first 10 miles, then dig deep the last 3.1 miles to bring it home. If you paced yourself well and stayed right below that lactate threshold ceiling, you should be able to run a strong final 5k.

In the marathon, the halfway point 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

Paw Prints, Hoof Tracks and Tales XII

Stephanie Sabin wins overall title at the Boyne Mountain Duathlon.....for both men and women!

Here is this week’s Safari Email


Excuses, Excuses, the tabloid editor is full of them!!! Because of the distance of the Kalamazoo to Battle Creek course, it was not possible to generate a one page course map on the usual software. Instead we are providing detailed Directions courtesy of Gale Fischer.(Please print these) and a map of the course can be found at the USATF Website at the Kalamazoo to Battle Creek Run link. You can zoom in or out to view detail, and print off the section of the map you are viewing.


David Thierjung once again set another PR! David joined over 17,000 other runners at the SunTrust Virginia Beach Rock N Roll Half Marathon. He ran a 1:56 to break his former PR set just a week earlier. Also live on the scene was jungle stray Peter Gower who came in with a strong 1:49. Congratulations Peter and David!

Steve Downard skipped Gull Lake for Grape Lake last Saturday’s Grape Lake 5k. Steve took 3rd in his competitive age division with a speedy 17:59. His seven year old son Kyle won his age division, as did his wife Trish rounding out the Downard family trio!

How could it be possible? It appears as though Jeff and Lisa Cavanaugh ran the 8:00 am Grape Lake 5k then turned around and ran the 9:00 am Livestrong 5k! An investigation is underway to determine how quickly one can drive from Paw Paw to Portage. Jeff took 3rd and 2nd in his age division, and Lisa took 2nd and 1st in her age division, respectively. This comes as no surprise, but track coach Joe Hulsebus placed 1st in his age division! Congratulations to all our Safari Grape Lake and Livestrong finishers!


One of our Safari Stars enjoyed a brush..... and a run with fame and inspiration! This came in from the Safari’s Stephanie Sabin:


“One of the highlights this year at our company’s annual wellness kickoff was having Sarah Reinertsen (http://alwaystri.net/) as our keynote speaker. Knowing her story since 2004, I suggested that we consider Sarah as the keynote speaker for the event. To make a long story short, she was secured as the speaker for our August 28th event. A small group of us also had the opportunity to take her to lunch. Sarah is an amazing athlete and person. In 2005, Sarah became the first female with a prosthetic leg to complete the Hawaii Ironman triathlon and was featured in the Ironman coverage in both 2004 and 2005. She has been featured on the cover of Runner’s World, Triathlete, and MAX Fitness magazines. Sarah is a 2006 ESPY winner and was on CBS’s Amazing Race 10. Her accomplishments are endless. While at lunch we were discussing her training while on the road traveling to speaking engagements and other events. She mentioned she needed to take a run that afternoon after our lunch. I offered to accompany her on her run that afternoon if she was willing to wait until I left work. She AGREED!! I mapped us a route around Reeds Lake in East GR and we were able to put in an awesome 4 mile run around the lake that evening. It was an incredible experience and she was recognized by several other cyclists and runners while we were there.”


This past weekend Stephanie participated in the inaugural Boyne Mountain Triathlon – Duathlon. It was a scenic and small event held at the Boyne Mountain Golf Course/Deer Lake. She was able to capture the overall winner title (both male & female) with a final time of 1:25:59!

Stephanie reports,
“This is a first for me, so I’m pretty darn excited! The run portions of the duathlons are my strong point … I couldn’t have done it without the amazing support and workouts that I have experienced while participating in Summer Safari! This was my 4th and final duathlon of the 2007 season. I am now looking forward to the 2008 season.”


Thank you Stephanie for sharing! Have a story for Paw Prints, Hoof Tracks and Tales? Please DO share! We love to hear your stories! As a side note, Jennifer Kitchen has been unofficially nominated for this year’s unofficial Safari Spirit award!!! It is also rumored that we may have skipped an edition of Paw Print's Hoof Tracks and Tales, but we'll make up for it!

Stay tuned for the full report on Dances with Dirt and learn how our Safari-connected dirt teams fared in the next edition of Paw Prints Hoof Tracks and Tales.

It's Taper Time!

Relax and Have Fun During your Taper!

Why Taper?
Rest is as important to your marathon or half marathon training as your workouts. This is especially true for the taper period, or the two to three weeks before the big event! Training provides the long term improvements necessary to successfully complete a marathon or half marathon. Training leaves athletes a bit tired most of the time. The 3-week cycles in the training schedules provide some reduction in fatigue, but it is not enough to completely eliminate it and allow your body full physiological recovery. The goal of tapering is to balance continued training and resting to allow for the best possible marathon or half marathon experience. The International Journal of Sports Medicine examined over 50 scientific studies on tapering and concluded that there is no doubt tapering works. Studies have found improvements in performance of up to 16% with most studies showing 3 – 5% improvement. At a 5% improvement, that means a 3:30 marathon can become a 3:19 marathon or a 1:40 half can become a 1:35 half through proper tapering. A single workout, on the other hand will give you less than a 1% improvement in performance!

How Long Should You Taper?
Studies show for the marathon one should taper for a minimum of 2-weeks with 3 weeks being optimal. Too short a taper will leave one tired on race day while too long will lead to a loss in fitness. For the half marathon one should taper for a minimum of 10 days. A good rule of thumb to follow for distances shorter than the marathon is to taper 1 day for every 2 kilometers of race distance. It is wise to err on the side of tapering too much than not enough. NEVER try to make up for lost time due to injury, etc during the taper weeks. By this time any gains in fitness that will impact marathon performance have already been realized and attempting to make up for lost miles or workouts will just leave you fatigued at the starting line.

How Should You Reduce Training to Improve Marathon Performance?
Evidence indicates that the key to effective tapering is to substantially reduce mileage while maintaining intensity. Reducing mileage reduces the accumulated fatigue. High intensity effort maintains fitness level. Exactly how much to reduce training mileage depends on your current training mileage, age and health. Older runners tend to need a longer taper than younger runners.

Marathon
Studies have shown as a general rule of thumb for the marathon:
1. 3rd Week Premarathon: Taper 20 – 25%
2. 2nd Week Premarathon: Taper 40%
3. Marathon Week (6 days before): Taper 60%.

Three weeks before the marathon is the most important time for a successful taper. Marathoners often do too much this week because the marathon still seems a long way off. It is much better physiologically and psychologically to allow your body to start to rebound this week, or you will find yourself feeling flat the last two weeks. Often marathoners also decrease training efforts. This can result in a small loss in fitness as well as a lack of psychological reinforcement. It is more effective to intersperse harder efforts within the recovery trend. For example, the High Intensity schedule has 3 x 1-mile intervals the 2nd week pre-marathon. Marathon week itself is all easy recovery, with the exception of Tuesday or Wednesday where it is recommended you do a 6 – 7 mile run with 2 miles at marathon pace. This is a dress rehearsal, even wear the same shoes and clothes you will wear for the marathon! By this time, if you have tapered properly starting with the 3rd week, you should feel light on your feet, like you can fly…this will provide a great psychological boost!

Half Marathon
As a general rule of thumb:
1. 2nd Week Pre-Half Marathon: Taper 35-40%
2. Half Marathon Week (6 days before): Taper 60-65%.

Two weeks before is the most important time for a successful half marathon taper. It is important physiologically and psychologically to allow your body to start to rebound this week, or you will find yourself feeling flat the last week. Often runners also decrease training efforts. This can result in a small loss in fitness as well as a lack of psychological reinforcement. It is more effective to intersperse harder efforts within the recovery trend. For example, the Moderate Intensity Cheetah schedule has 2 x .5-mile lactate threshold intervals the week of the Half Marathon. The remainder of half marathon week itself is all easy recovery.

Carbo-loading and Hydration During the Taper
It is vitally important that your muscles and liver be stocked with glycogen at the starting line. Marathoners used to deplete glycogen stores for 3 days (sometimes even completing a long run up to 20-miles the week before), then carbo-load the 3 days prior to the marathon. This is no longer recommended since carbohydrate depletion can suppress the immune system (this is why many marathoners get a cold the week after a marathon – glycogen stores have been depleted) and the long run will leave you sore and tired. What works just as well is to eat a normal diet until the last 3 days and taper your training program. Then the last 3 days, eat a high carbohydrate diet and do a short, slow run these days. Your body will store glycogen to almost the same level as if you did the whole depletion and loading program.
Also, make sure you are well-hydrated in the days leading up to the marathon so that you don’t arrive at the starting line suffering from accumulated effects of dehydration.

What You May Experience
While many runners welcome the time of rest and decreased training during the taper period, for some it can be a challenging time both physiologically and psychologically. Physiologically, your body is repairing itself after months of hard training. It is not uncommon for runners to experience a variety of aches and pains as your body goes through this process. Rest assured this is normal during the taper. Many runners have a hard time psychologically during the taper as well. It is easy to feel like you should be doing more or to fear losing fitness. The taper is the final ingredient necessary for an enjoyable marathon or half marathon experience. Consider the taper to be part of your training and instead of heading out the door for the long run, dive into a good book, get some pending projects done around the house or spend more time with family. You will be glad you did when you cross the finish line of your half or full marathon!

Sources: Pfitzinger, P., and S. Douglas. 2001. Advanced Marathoning. Champaign, IL:Human Kinetics.
Pfitzinger, P., and S. Douglas. 1999. Road Racing for Serious Runners. Champaign, IL:Human Kinetics.

Paw Prints, Hooftracks and Tales X!

Mike Willy is in there somewhere!

Here is this week’s Safari Email

The Gull Lake Run Map is right here!

PR’s abound and we think we’ve got at least one Safari runner hooked! David Thierjung has transformed into the Safari’s newest “running machine” after taking on two half marathons two weeks in a row. The first one was in Rochester, MN. David was scheduled to run 15 miles that day so he ran two miles, and then finished off his long run with a half marathon! He ran his best half yet and shaved 18 minutes off his PR by finishing in 2:00:14. “I would have done much better,” reports David, “but the woman I randomly found to run with at about mile 2, stopped for about a 45 second to a one minute potty break at about 10 miles.” “Eeeek!” David is shooting for sub 2:00 this weekend in Virginia Beach. Jungle stray, world traveler and specialty marathon wine distributer Peter Gower is also heading for Virginia Beach.

Storms and blackouts rocked the city of Flint and even demolished the façade of a building, but the Crim Festival of Races went on with some solid representation from the jungle! Francine Bangs found herself in the dark, literally, after her hotel lost power the night before, but still managed to place the highest in her age group of all Safari Crim 10-Mile participants with a 4th place showing. Brenda Stoddard and Bonnie Sexton both competed for Front Line Racing Team and watched as Fred Vanhala attempted to recruit Elizabeth (E) Wright and Cristi Dedoes for the team within 10 seconds of introduction. Bonnie finished 6th and Brenda finished 13th in their age division of 422 (elite runners removed), then Brenda returned to the starting line once again, placing 4th in her division in the 5k. Cristi finished in the top 25% and landed in the top 100 at her first Crim with a 94th place finish out of 440. Elizabeth (E) Wright finished 145th out of 422 at her first Crim. By the way, Cristi Dedoes is celebrating a milestone birthday with a trip to New York, but to keep ourselves out of hot water, we won’t say WHICH milestone! E (Elizabeth) entertained her travel buddies with hilarious stories of business meeting blunders that you won’t see on America’s Funniest Home Videos. As a side note, Bonnie committed a blunder at the Sept 1 Safari Run after telling the half marathoners they should take a leisurely stroll and run their pace run 10 minutes slower than lactate threshold pace. It is reported that as of the time of writing, all Leopards and Cheetahs have returned despite the misinformation.

Back to the Crim, the Safari’s Mark Chicoine is showing some strong improvement, finishing 60th out of 504 in another very large age division. Jennifer Schmitz-Webber was in the top 25% landing 106 out of 440. Jungle stray Andy Boris finished 162 out of 346 after also spending the night in a dark hotel. We couldn’t locate her in the crowds, but Terry Vuckovich finished 276 out of 422 and Dale Wyatt finished 230 out of 550. Mike Willy finished in the top half of his astronomical age division of 612 participants, placing 300th. Rachel Wittkowski finished 226 out of 440, and then, like Brenda, turned around and added on the 5k for good measure. Congratulations to all our Safari Crim finishers!

Tim Sochor opted to skip the crowds of the Crim and run the inaugural Portland Half Marathon instead and was well rewarded. Tim set a brand new PR at 1:35:51. Congratulations Tim!

Stephanie Sabin passed on the Crim and the Kal-Haven Trail Trek to win her age division at the Hastings Summerfest 10k, finishing 2nd overall to the speedy Janet Becker. Track Coach Joe Hulsebus migrated to Allegan to run the Strides for Health 5k, winning his age division and placing 4th overall. Congratulations Stephanie and Joe!

Grace Biskie has chosen the Detroit Marathon for her very first 26.2 mile endeavor. Erica, who has also been called Rebecca and Rachel, will also be running Detroit as will Joy Bailey. Go Grace, Erica, and Joy!

Gale Fischer rests after completing one of the most wicked Dances with Dirt Legs.

It’s one big jungle party! An entourage of Safari participants and strays really will be running through wild wilderness terrain next weekend at the infamous Dances with Dirt 100 Kilometer Relay in Hell Michigan along with over 300 other teams. Team Leader Mark Sigfrids, the most adventurous of all, will be doing the 50k (31 Miles) Solo run through swamps, rivers, lakes and other insane terrain! Some Teams with Safari ties to watch are Bonnie Sexton and Gale Fischers’ Come Hell, Hills or High Water We Can’t Say No, Sherry Selby’s We Don’t Need no Stinkin Bridges, and Jason Pridmore’s team of speedsters from the east side of Michigan. And we can’t forget We Can’t Get No Stinkin Signal Out Here which harbors the likes of Sherrie Mann, Susan Celestini, Monica Lynch, Tim Bredahl & Cindy Owen. Team Charmin which includes the Safari’s Rich Schau and Mark Chicoine, will have a presence, as will Katy Jackson. What to know more about Dances With Dirt? Check out the insanity at http://www.danceswithdirt.com/.

Train With Tune Up Races!

Wendy Haney (with slight handicap), Andrea Burke and Bill Gephart all tune up and finish together at the 2006 Peacock Strut

Does marathon and half marathon training mean you have to abandon racing in favor of long runs and lactate threshold workouts? As you approach your fall marathon or half marathon take a look at how a tune up race can be integrated! There are several early fall races, including the September 22 Peacock Strut 10k & 5k that represent the perfect "tune up" timing for an October Half or Full Marathon.

Occasional “tune-up races” are a recommended part of any training program. They serve as benchmarks of your fitness and prepare you mentally for racing. Tune-up races are all-out races; they are not races you use merely as tempo runs or pace runs. One word of caution: when doing tune-up races while “training through them,” it is important to remember that your times will be slower due to the fatigue of training even when racing all out. It is not unusual for a 10k time raced under training fatigue to be 1 – 1 ½ minutes slower than one raced when you are tapered and rested. This can provide a false indication of true fitness level. Also, don’t run tune-up races any closer than 3 weeks prior to a marathon at which you are trying to optimize performance, PR, qualify for Boston, etc, etc.

Before running a tune up race, try the mini-taper. This is where you cut back slightly on the “hard” workouts a few days before the race. Your time will be a closer indication to your true fitness level. Just how many days rest and/or easy run days do you need? It depends on what and when your last “hard” workout was. VO2 max workouts are the most taxing workouts of all. After running these 5k race pace intervals, you should allow at least 5 days recovery to allow the fatigue to lift before racing. A 5k race can also be used to replace a scheduled VO2 Max Workout. Long runs and tempo or lactate threshold runs require 4 days of recovery in order to race without the fatigue of the workout. Keep in mind, this is the amount of time it takes for the fatigue to lift, not the amount of time it takes to reap benefit from a particular workout…..this can take as much as two weeks!

Tune up races are generally shorter than the distance you are ultimately training for. The idea is to get you used to the stresses of racing and measure fitness level without prematurely running the full distance. For the Half Marathon, an 8k – 10k is an ideal distance for a tune-up race, and for the Marathon 5 miles – 25K. Any longer than that, and the recovery required will negate the benefits of the tune-up race!

Paw Prints Hoof Tracks and Tales IX

Jennifer Shaffer Reports in from Wisconsin!

Here is this week’s Safari Email

The Bicentennial Trail Map is right here!

We needed a scapegoat to explain why this week’s edition of Paw Prints, Hoof Tracks and Tales is so late, so we’ll blame it on vacations across the continental United States and power outages across greater Kalamazoo. This blog is being updated on generator power as certain far west territories and tabloid editors are still in the dark.

This note from Jennifer Shaffer came in last week from Wisconsin: “I miss you all. I ran my first race today in Wisconsin. It was a small 5 miler. I finished in 31:12...I also met some runners from Sheboygan who have a small running group...they said I could join...so that is good!!!” Jennifer is planning on paying us a visit for the September 15 Kalamazoo to Battle Creek Run!

No need to run a marathon to find an excuse to travel. Alicia Curry and Kristi Buckham are planning on a visit to the West Coast to run the San Francisco Half Marathon! Nicky Lycan traveled to Maine to run 2000 meters and leap over a few obstacles. Nicky finished 2nd in the 2000 meter USAT&F Steeplechase Age Group National Championships and was ranked number one in this event in her age group in the country last year. If you need proof, the evidence can be found at http://www.mastersrankings.com/ under previous year's results. We also discovered another Safari Marathoner was listed in the Indoor Age Group National Rankings for the same year, ironically in the sprints, tossing conventional fast twitch/slow twitch muscle fiber theory out the window. Did you know Trivia? In USAT&F Track and Field you are considered a "Masters Runner" at age 30!

It appears as though Nicky was not the only herd member caught flocking to Eastern Atlantic territories for some vacation rest and relaxation these days. Myra Willis, one of our half marathon celebrities, migrated to Falmouth, Massachusetts and ran in the famous CIGNA Falmouth 7 miler along with her husband……and about 10,000 other runners!!! She confesses to getting lost in the crowd during her adventure, but described it as an amazing experience. Elizabeth (E) Wright is also back from New England's quaint Nantucket, where she resided on a Yacht for the duration of her stay. Joel Shaffer wants to know if it had sails.

Team Leader Cristi Dedoes is morphing into a mega racer after winning her age group at the Mattawan Wildcat 5k last Friday evening, and then rising bright and early for her Saturday morning long run. Andrea Burke and Track Coach Joe Hulsebus both won their age divisions, and Sheila Clothier had a strong showing in her stacked age group. Congratulations to all of our Safari Wildcat finishers!

Could it be possible that ATM's are now dispensing band-aids? It was reported that one very friendly bank doubled as an infirmary for one of our Safari runners at last Saturday’s run. We think her name was Colleen. As it turns out, her training partner and half marathon rising star Julie Lehman also happens to be responsible for overseeing the Southwest Michigan retail branches of this financial institution and was able to secure a band aid through her network of connections. We are happy to report that thanks to the efforts of her training partner, Colleen safely finished the run.

Predicting Goal Marathon Pace

Julie Steeby paced herself to a Boston qualifying time at this year's Bayshore Marathon. Running a Half Marathon is one great method for predicting your marathon pace.

The Safari program incorporates sporadic Pace Runs to practice your goal marathon pace. It can still be a challenge, especially for the first time marathoner, to determine goal marathon pace. The marathon distance is still an unknown. The good news is there are several methods that can be used to predict your marathon time, without actually running one.

Here is a great article Chris Crowell is passing along from the Running Times E-Newsletter...

As the fall marathon season approaches, it is important for you to nail down your best marathon pace. Improper pacing is the number one mistake that marathoners make so having a really good idea of what is a reasonable pace can make your marathon experience much more successful (and enjoyable!).Ways to Predict Your Best Marathon PaceRunners and coaches have found several ways to estimate your best marathon pace. Here are a few good ones:

1) Race a half-marathon. Take your half-marathon time and double it then add five minutes. This has long been a quick rule of thumb for predicting marathon time. Doubling your half-marathon time and adding seven minutes is a bit more realistic for most marathoners. Of course, you can always use one of the many race time calculators and charts available online and in many running books to also gauge the marathon time predicted by your half-marathon performance.

2) Perform eight to ten 800 meter repeats. Run each repeat in the minutes and seconds of your goal hours and minutes of your upcoming marathon. Take equal recovery jog between each. For example, if you want to run three hours and thirty minutes for your marathon then run eight to ten 800 meter (2 laps of the track) repeats in 3 minutes and 30 seconds taking 3 minutes and 30 seconds jog between each. If you can perform this workout without having to strain to hit the time then this would predict that your marathon pace is reasonable. Special thanks to Bart Yasso for this “Yasso 800” workout.

3) Perform two to four marathon pace runs where you warm up then run for four to 10 miles at your goal marathon pace. If you can build up to an eight to 10 mile marathon pace run and not have to work exceedingly hard to maintain the pace, then your goal marathon pace is reasonable.

4) Run marathon pace at the end of a few long runs. If you can run the last four to eight miles of a long run at your goal marathon pace then your goal pace is reasonable. Do this on two to four long runs in the last couple of months before your marathon to get another gauge of whether your marathon pace is reasonable.All of these methods are good but most coaches and runners find that there is no one single best predictor. Rather, it is a good idea to use several of the predictors listed above to better determine your best marathon pace.

Greg McMillan is an exercise physiologist and certified USA Track and Field coach. He helps runners via his website http://www.mcmillanrunning.com/.