Special Events/Races

Embrace the races.....

It does not matter how slowly you go so long as you do not stop. -Confucius

A fresh new season is upon us as the Borgess Run for the Health of It kicks off spring racing excitement this weekend. Many will toe the starting of the National City Half Marathon, while even more will line up for the Borgess Run 5k. While the marathon and half marathon distances have enjoyed tremendous growth in popularity and press in recent years, there is no other race distance that draws more people to the sport of running than the 5k. Throughout the late spring and summer months, 5k races can be found within driving distance almost every weekend. According to Running USA, 5k road races accounted for 5387 or 52.9% of all running events in the United States as of March 2006. In 2005, there were over 3.1 million finishers covering the 3.1 mile distance. In addition to the road racing scene, 5000 meters is the distance of choice for most high school cross country meets.

Why the popularity of the 5k? From an organizer’s perspective, it is an easier event to stage than its longer distance cousins. For the runner, the 5k is a distance that can be enjoyed by everyone, novice and experienced runner alike. Many 5k events, such as the upcoming Race for the Cure, attract large numbers of walkers. It is a distance children can cover along with their parents, and new runners can cover with minimal training. For the young runner success at the 5k distance at attainable without the drawbacks of high mileage training, and is thus the perfect choice for high school cross country.

For the competitive runner, the 5k distance can present as great a challenge as any event, and is no doubt the least forgiving. In a 5k race, you are running almost at your VO2 Max, pushing your body to close to 100% of maximum heart rate. VO2 Max is the maximal amount of oxygen your heart can pump to your muscles, and that your working muscles can use to produce energy. It is the product of your heart rate times the amount of blood pumped per beat times the amount of oxygen extracted and used by your muscles. Training and genetics determine how high a VO2 Max a runner has.

While endurance training is crucial to any distance running event, the most important variable to 5k racing success is VO2 max training. Marathon and half marathon training regiments focus on endurance building long runs to achieve success at those distances. Just as critical, the training focus for the 5k racer striving to reach their potential should include a weekly workout of 600 – 2000 meters run at VO2 max pace. Endurance, lactate threshold and pure speed training are still necessary and should be part of a 5k training plan, but incorporating VO2 Max training is the key ingredient to 5k success. This summer beginning in June, KAR/BCRR will hold structured Tuesday night track workouts at WMU Kanley Track. These sessions will focus on improving VO2 max for anyone looking to improve their 5k performance and we invite you to come out and join us. To be prepared, we encourage you to run a spring 5k such as Borgess Run for the Health of It or Race for the Cure at best effort. This will provide you with a time to use to obtain your current VO2 Max pace. Plug your time into the McMillan Running Calculator and it will provide a personalized pacing chart for all types of workouts, including VO2 Max. You will begin workouts at your current VO2 max pace, and gradually work up to your goal VO2 max and fall 5k racing success! Of course if you are not in it for the speed, but the fun social aspects of running, KAR/BCRR hopes to see you at our quarterly member reception 5k fun runs!

Borgess for the Health of It!

The Borgess Run for the Health of It 5k and National City Half Marathon kick off this Saturday, April 26. Meijer Kids Fun Run is Friday evening, April 25 along with the sponsor expo. A KAR/BCRR team will be live on the scene with the famous sucker tree and lots of giveaways for the young ones. Visit www.borgessrun.com for registration information and a full listing of all weekend events and times. KAR/BCRR Club Championship Series Event!

Gazelle Safari Registration is Now Open!

Presented by Gazelle Sports and Kalamazoo Area Runners

Registration for the 2008 Gazelle Safari Marathon & Half Marathon Training Program is now open! Program runs June 7 – October 11 for the marathon program and June 7 – September 20 for the half marathon program. Click here for the Safari Registration Form. Orientation sessions are scheduled Wednesday May 21 & June 4, both at 6:00 pm at Gazelle Sports. Questions regarding the program should be directed to Rob Lillie at slillie@gazellesports.com or Marty Buffenbarger at k9cid@aol.com

New this year! We are simplifying things! Dues for a one year KAR/BCRR membership will be included for ALL Safari participants enrolling in the program. In the past, current members were able to opt for a lower program fee. New this year current KAR/BCRR Members who sign up for the program will automatically extend their membership for one year beyond their membership expiration date. New members will become effective 7/1/2008. Membership questions should be directed to Julie Wojtaszek at membership_KAR@yahoo.cocm

Dances with Dirt Gnaw Bone

Dances with Dirt Gnaw Bone is Saturday May 10 in Indiana. Dave Walch is heading down and is passing along the call for volunteers from Randy Step and may organize a car pool for anyone interested. Visit Dances with Dirt Gnaw Bone for more info. You can contact Dave with questions at david.walch@pfizer.com.

Free! Cinco De Mayo Member Reception 5k Fun Run!

Whether you are a new member, old member or member wannabee, come join us for this 5k fun run and social time to be held Monday, May 5, 2008 at 6:00 pm at Borgess Health and Fitness Center. Bring the entire family! Run with and meet your friendly KAR/BCRR Board Members. Evening will begin with a 5k loop of the Borgess 5k Course followed by a social time full of authentic Mexican refreshments and prizes. Click here for more information or contact Vicky Mergen at vmergen@yahoo.com. KAR/BCRR Board Meeting to follow at 7:00 pm. As always, all members are welcome to attend.

YMCA Healthy Kids Day Run!

Bring your kids age 12 and under for the YMCA Healthy Kids Day Run to be held Friday, May 30 at 6:00 pm. Includes the famous tot 100 yard tot run! Late Registration begins at 5:00. Click here for a Registration Form or visit YMCA Online Registration.

KAR/BCRR Volunteer Program Event! Contact Bonnie Sexton at besrun2003@yahoo.com if you can volunteer!

What’s Cooking in the KAR/BCRR Crock Pot?

Check out the April 2008 Board Meeting Minutes. As always, all KAR/BCRR Members are welcome to attend Board Meetings. For questions contact Bonnie Sexton at besrun2003@yahoo.com.

Oaklawn Hospitality Classic to offer discount to KAR/BCRR!

The Oaklawn Hospitality Classic is offering the $2 KAR/BCRR discount to club members. The event will be celebrating their 25^th anniversary on May 17^th!!! 10K starts at 7:30 a.m. Visit the Oaklawn Hospital Website to download an entry form or register online.

KAR/BCRR JOINS THE FIGHT AGAINST CANCER, IN MORE WAYS THAN ONE! GET INVOLVED!

Strides for Life

This year will be the 30th anniversary of Strides for Life, a 4 day 100 mile run for the American Cancer Society and both Gale Fischer and Ralph Meyer of KAR/BCRR are going the distance!!! Donations on behalf of Gale can be made online at www.stridesforlife.com or sent to Gale Fischer at 9643 Bellevue Road, Battle Creek, Michigan 49014 or on behalf of Ralph Mayer via his Strides for Life Donation Page or via check made payable to “American Cancer Society” and sent to Ralph Meyer, 6971 Orchard Meadow Ct. Portage , MI 49024

Kalamazoo Area Runners Race for the Cure Team!

Are you running the Susan G. Komen Race for the Cure? Join our team via the Kalamazoo Area Runners Race for the Cure Team Home Page! For more information on Race for the Cure and the Team Challenge visit Susan G. Komen Race for the Cure. Questions on joining the KAR/BCRR team? Please contact Bonnie Sexton at besrun2003@yahoo.com

A KAR/BCRR Race Discount Program Event

KAR/BCRR Club Championship Series Event!

Relay for Life

Join our team and have fun, fun, fun! The American Cancer Society’s Kalamazoo Relay for Life will take place on May 31- June 1, 2008 11am - 11am at Kalamazoo Air Zoo. Runners/walkers are needed to fill the track on behalf of KAR/BCRR during the course of the 24 hour event. To donate on-line or register for the team go to Relay for Life KAR Team Home Page. Please email Peggy Zeeb with your choice of timeslot at pzeeb2000@yahoo.com. If you would like to purchase luminaria in memory or in honor of a loved one, or invite a cancer survivor to walk the victory lap (and have a free dinner), please email Peggy as well. There are tons of other ways to get involved!