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.