Special Events/Races

Enhance your training with tune up races...

Look up and not down; look forward and not back; look out and not in; and lend a hand. -E. E. Hale

Fine tune with a tune-up race!

One tradeoff of summer marathon conditioning many of us wrestle with each year is the limited amount of racing that can be accomplished in between weekend long runs. Some running friends abandon summer racing altogether, while others sharply curtail it. Others find a solution in cranking out weekend doubles; a race on Saturday and a long run on Sunday. I chose this route last weekend and ran the Ready or Not 5k Saturday, then rose before the crack of dawn Sunday to meet a few others for a long run. Even though you can’t race every weekend, as you approach your fall half or full marathon take a look at how a tune up race or two can be integrated. Marathon training doesn’t mean you have to altogether abandon racing in favor of long runs and lactate threshold workouts!

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 ˝ 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; set a PR, qualify for Boston, or be competitive.

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!

There are some terrific upcoming events that make excellent tune-up races. August 23 is the “Coolest Race In Michigan,” the CRIM 10-Mile and its accompanying festival of races. With international competition, course entertainment spread along the entire course and a touch of silliness (I mean, who REALLY wants Krispy Kreme doughnuts in the middle of a ten mile race), the weekend’s festivities draw thousands. Find out more at www.crim.org. For a smaller hometown racing experience, the Portland Riverfest Half Marathon is the same day in Portland MI, just east of Grand Rapids. Check it out at Portland Riverfest Half Marathon. Right in our own backyard, an annual favorite is the Peacock Strut on September 20. The Strut is 4 weeks before the Grand Rapids Marathon and is perfect timing for a tune up race. Like the Kalamazoo Klassic and the Oaklawn Hospitality Classic, it allows the opportunity to race both the 10k and 5k, and is our final KAR Club Championship series event.

Exciting KAR Leadership Opportunities are Available!

Kalamazoo Area Runners has two exciting volunteer leadership opportunities available! If you have a background in or are interested in learning event planning, and are able to make the commitment, we will train you to fill either of the roles below! Please contact Bonnie Sexton at besrun2003@yahoo.com to learn more.

Co-Director, Kalamazoo Klassic

Co-Direct one of Kalamazoo’s oldest and most prestigious events! Our fantastic Kalamazoo Klassic Co-Director, Cindi MacDonald, will be stepping down from her post after the 2009 event. We are seeking an organized candidate to shadow Cindi in planning the 2009 Kalamazoo Klassic, and assume responsibilities as Co-Director in 2010. This position will work closely with the Co-Director from MRC Industries and require attendance at monthly planning committee meetings. 2-Year commitment is required. A detailed list of responsibilities is available.

Hash Run Director or Co-Director

Love the trails and a chance to get people hopelessly lost? We are seeking an individual or two interested in working with hash run course master Dave Walch to learn how to organize hash runs, take over one of our current holiday “hash” events, and/or possibly organize a new one or two.

KAR Members Check Your Club Championship Series Results!

It is hard to believe fall is around the corner and we have only one Club Championship Series event left! In order to help us out, please take the time to check your results-to-date for accuracy at Club Championship Standings. Report any errors to Joe Hulsebus at kar.bcrr@gmail.com. We are still missing birthdates for many members. Yes, we mean those of you falling out of the Club Series age group standings and landing on the bottom of the Club Series results listing. Please email birthdates to Cristi DeDoes at dedoesc@yahoo.com.

We have great new awards and a sensational party planned at the Kalamazoo Country Club October 28. Put the date on your calendar! Whether you are an age group award winner or just celebrating the end of another racing year, it is an event you won’t want to miss!

Share and Get Connected through the Rundown!

Are you seeking training partners or looking for others to share carpool or hotel expenses with? Do you have an interesting story or race experience you want to share? Let us know and we will be happy to publish your request in the Rundown. Email Bonnie Sexton at besrun2003@yahoo.com and we will include it in the following edition!

Please Renew your Membership to stay on the List!

The KAR Yahoo! Group email distribution is now officially restricted to club members and we will gradually be removing non member running friends. If you wish to continue receiving KAR communications please send in your Membership Application. The KAR website will 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.

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

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

Pat Johnson was able to get in for surgery earlier than expected and just arrived home from Ann Arbor yesterday after extensive surgery to remove cancer from his foot. Please keep Pat in your thoughts and prayers as he awaits results and begins the long road to recovery. Michael Nasuta and Angela Elhammer are also recovering from injury. 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.