Special Events/Races

Keep your passion and enthusiasm alive...

Do not follow where the path may lead. Go instead where there is no path and leave a trail. -Harold R. McAlindon

Every now and then we hit a rough patch in our running where the passion and enthusiasm drain from our minds and bodies. Often times, as I have experienced this past year, it is due to factors outside our running. Whether it is family, work, health or another variable, the demands of life sometimes just take a toll and leave us void of energy and drive. In the absence of any known outside stresses, however, often times the culprit is overtraining. This can be especially true for those who are training for a fall marathon and are in the process of building up mileage. Add to this the physiological demands of lactate threshold or VO2 Max training and it can provide a formula leading to legs and eyelids of lead. Many of us have been there. The body responds positively to training though the breakdown of muscle proteins and other physiological responses to exercise and grows stronger through the subsequent buildup. When the rate of breakdown, however, exceeds recovery it leads to the black hole known as overtraining. Temporary soreness or fatigue is not necessarily an indication of overtraining. If cutting your mileage and intensity for a few days restores your energy and performance levels, you are not over training, but simply adapting to the stresses of normal training. That is why it is important to alternate “hard days” with easy recovery days, to allow for these natural adaptations.

Overtraining is a more chronic condition that often arises out of too much high intensity training and racing. It is often linked to over stimulation of the sympathetic nervous system which regulates your body’s reaction to stress. Try combining a couple of speed sessions with a race and a long run each week, and you will most likely soon find yourself on the road to chronic overload. For some it takes more, for some less, but in all cases performance suffers, fatigue sets in, and motivation vanishes into thin air. Other factors in your life outside of training and racing can also contribute to the overload, causing your mind and body to be constantly engaged, which compounds the mental and physical exhaustion.

How do you distinguish normal fatigue and soreness from “real” overtraining? Take heed to the warning signs. The earlier you can diagnose and treat the effects of overtraining, the more quickly you can recover and return to normal training and racing. The most common symptoms are:

1. Trouble sleeping
2. Increased resting heart rate
3. Frequent colds
4. Weight loss
5. Poor racing and training performance
6. Slow recovery from training
7. Loss of motivation for running (and other things that normally interest you)
8. Soreness that doesn’t subside after a few days of rest

The most common methods of identifying overtraining involve monitoring heart rate; either your resting heart rate taken first thing in the morning, or your heart rate while running at a certain pace. For either of these methods, you need to know your normal resting and training heart rates before you become over trained. If your resting heart rate first thing in the morning is 5 + beats per minute higher than usual, it can be an indication of overtraining. Likewise, if your heart rate increases more than 4- 5% while running at a given pace (for example, your heart rate for an 8:00 min mile goes from 150 to 160 beats per minute), it can also be an indication.

Other factors such as illness, dehydration or low carbohydrate and protein intake can also lead to similar symptoms so it is important to rule these factors out. During a 3 – 5 day period, try drinking plenty of fluids, and eating sufficient carbohydrates (60-70% of your calories) and protein. Combine this with adequate sleep and 3 – 5 days of low, easy mileage. If these don’t eliminate your fatigue and you are not ill, then most likely you are overtrained.

Recovery from overtraining can only be accomplished by cutting back on your training. Training intensity is more important than training volume in recovering from overtraining, so cut back more on speed work than distance. Most cases of overtraining can usually be remedied in 10-14 days. Long term overtraining syndrome, however, may take several months to fully recover. This is usually rare, and can often be related to additional stresses or medical conditions. If you don’t feel better after two weeks, it is recommended that you see a physician for a full evaluation.

How do you prevent overtraining? Incorporate a gradual build-up in training volume and intensity to allow your body time to adapt. Everyone, however, has a different threshold of the amount of training they can positively adapt to. This depends on your genetics, your fitness level and the total stresses in your life. A high intensity training program may be appropriate for one person, while for another who runs the same pace, a less intense regiment may provide the best stimulus for adapting positively without overtraining. Effective training manages your body’s ability to recover and adapt. It is possible to train very hard, as long as you allow adequate time between hard workouts for recovery. Know yourself…know where your threshold is; keep a training log, pay attention to hydration and carbohydrate replenishment, and sleep!

Heed the signs of overtraining, get some rest, and restore your passion and enthusiasm!

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

Fun for Everyone! KAR Summer Beach Party 5k Member Reception Fun Run!

Oops, we have competing KAR events, but those who want to play high school hooky from the Tuesday night track session can do your LT workout on the Borgess 5k course! New Members, Prospective Members and Long Time Members, KAR is holding a casual Summer Beach Party Member Reception Run 5k on Tuesday, August 5 at 6:00 pm, at Borgess Health and Fitness Center. Run the Borgess 5k Course! Refreshments, prizes and fun! Check out all the details at Summer Beach Blast! Bring a nonmember friend and you will be eligible for a special prize! For more information contact Phyllis Florian at PhyllisFlorian@gmail.com.

Don Kern to Visit Kalamazoo Gazelle Sports this Saturday!

We are passing this note along from Chris Crowell...

Don Kern, Grand Rapids Marathon Race Director, will be at the Kalamazoo Gazelle Sports Saturday August 2 from 10 to noon . There will be a discount rate for the marathon through out the day at Gazelle Sports. Don has just completed his 161st marathon although he had knee surgery earlier this month . He has a streak of a marathon a month for over 10 years going!

Don does not just have a great event – The Grand Rapids marathon, but is a huge supporter of runners and running events throughout West Michigan and beyond . His blog, weekly e-mail newsletter and radio spots all tout the efforts of so many people who run and provide support for our sport. Come say hi to Don Saturday.

Not A KAR Member? Don’t forget to renew by August 1!

Just a reminder, effective August 1 the KAR Yahoo! Group email distribution will become member exclusive and we will gradually be removing non member running friends. If you wish to continue receiving KAR communications please send in your Membership Application before the end of this month. The KAR website will be still be available to non member running friends with the most up to date news. Not sure if you are a member? Contact Julie Wojtaszek at membership_KAR@yahoo.com.

Road Runners Clubs of America!

Did you know? As a member of KAR you are a member of a much larger national running family! Road Runners Clubs of America boasts 180,000 members and KAR is among the 700 Running Clubs comprising the organization. Check out the RRCA newsletter, Footnotes, for some great information written for runners by runners. Visit the RRCA website at www.rrca.org to learn more.

Otsego Ready or Not 5k!

The flat and fast Otsego Ready or Not 5k is scheduled for Saturday, August 2, 2008 at 8:00 am. The www.runotsego.com website has been experiencing some technical difficulties, and the 2008 registration form has been temporarily posted on the KAR site. You can download at Ready or Not 5k Registration. Proceeds benefit the Otsego Run Club!

Club Championship Series Event, Race Discount Program Event

Shermanator 5k!

The Shermanator Triathlon is now CLOSED, but they are also hosting a 5K Run as part of the celebration at the Sherman Lake YMCA Outdoor Center on Saturday August 2, 2008. The Shermanator has raised funds annually for the Sherman Lake YMCA to benefit families in need of Kalamazoo and Calhoun Counties. Net proceeds from the Shermanator benefit the Sherman Lake YMCA Annual Campaign for Scholarships. The Sherman Lake YMCA Outdoor Center is a 501(c)3 organization. The 5K run course begins and finishes at the Sherman Lake YMCA waterfront. The 5K course consists of rolling hills and flats on paved trails and local roads. The 5K run follows the same course as the Sprint Triathlon run. More information can be found at Shermanator 5k Registration.

The Next KAR Board Meeting !

The next KAR Board Meeting is August 5, 2008 at 7:00 pm at Borgess Health and Fitness Center immediately following the Summer Beach Party Member Reception Run! As always, members are always welcome! Questions? Contact Bonnie Sexton at besrun2003@yahoo.com.

Magi Invitational 5k Road Race!

The Magi Invitational 5k Road Race blasts off August 9, 2008 at 9:00 am from Colon Junior/Senior High School, 400 Dallas Street, Colon, MI. Registration Begins at 7:30. Proceeds Benefit the Magi Cross Country Program. For more information contact Marty Klein at 616-432-3065.

Dances with Dirt Dinner at the Common Grill!

Calling all KAR Dances with Dirt Teams and Solo Runners! If you are heading up to Chelsea September 5, the eve of Dances with Dirt, come join Team Come Hell, Hills and Highwater, We Can’t Say No for dinner at the famous Common Grill at 8:00 pm. Reservations must be made well in advance. Please contact Charlie Crouch at Bheart17@aol.com if you are interested in some pre-Dirt camaraderie and Gourmet Delights!

Can Do Road and Trail Run!

We are passing this along from Brian Moon...

WHEN: SATURDAY, AUGUST 30, 2008 @ 10AM

WHERE: BILBO’S ON STADIUM

COURSE: 4.8 MILE ROAD & TRAIL RUN

RUN COST: $10 EARLY REGISTRATION

$15 LATE REGISTRATION

The International Canned Beer Month CAN DO Road & Trail Run is back and stupider than ever. It will start at the Bilbo’s parking lot on Stadium Drive. The course will be on the gently rolling hills of the Winchell neighborhood and through the beautiful Asylum Lake Preserve. Post race social will be at Bilbo’s after the race. There will be door prizes, awards for the top three finishers in the beer division (over 21) and the top three in the root beer division (under 21). A special award will be given for the best pair of knee high socks. For more information and registration form go to: http://www.candoactive.com/ourevent.html

New! KAR Photo Gallery!

Check out the KAR Photo Gallery at http://www.karphotogallery.blogspot.com for some new shots. Have some photos of Club Members at local events you would like to share? Email them to Bonnie at besrun2003@yahoo.com and we will post them!

Heads Up! Boston Hotel Rooms Are Selling Out Fast!

Due to early sell outs, and high room fees for the 2009 Boston Marathon, KAR is not going to be able to block off hotel rooms for Boston this year. If you even THINK you will be running Boston next year and need a reasonably priced room near the finish line, the best bet is to go through Marathon Tours, and do it NOW. Marathon Tours hotels are already selling out. Please read through their terms for details.

A Few Notes of Encouragement

Michael Nasuta, Angela Elhammer and Pat Johnson are all on the injured list! Notes of encouragement may be sent to Michael, Pat, Angela or any other club member c/o Kalamazoo Area Runners, P.O. Box 3302, Kalamazoo, MI 49003-3302.