AATC
Awards 2002
This
year’s annual banquet was held on November 17th at the Arbor Brewing
Company. The turnout was fantastic and the food was excellent and plentiful.
It was nice to see some members who have not attended in recent years
and to gather together to recognize many of our members. Elections were
held with a slate of new board members being selected including Jamie
Cope snd Rick Stevens. Retiring Board Members included Anna Schork, Susan
Jones, Robin Sarris-Hallop.
Hal Wolfe did another
outstanding job as master of ceremonies announcing the following awards:
Gary
Rizzo: Male Athlete of the Year had an exceptional
year competing in the over 50 age group.
5K – 17:33, 10K – 36:52, 10 mile – 60:52, half marathon
– 1:24. Presented by Peter Hallop.
Robin
Sarris-Hallop: Female Athlete of the Year competed
in 22 races in 2002 from 5K to the half-marathon. Some of the results:
RRCA National Master Champion -39:43, Michigan Master Runner of the Year
2002 (Michigan Runner Magazine), MI. Master Champion for 8K and 15K, Michigan
Master Age Group Champion 5K, 8M, 10M, 20K, and half marathon. Age group
winner Crim 10-Mile- 67:21, Master winner at For Women Only 5K (2nd overall)
Race for Cure Battle Creek (2nd overall). Presented by Anna Schork.
Alan Caldwell:
Male Most Improved Runner of the Year, until 2002, ran
10 miles/week and did occasional 5K races. This year Alan has done 11
races (5/10/15/20Ks, 10Mi, 2 1/2Ma, and 1 Ma) He has taken a minute off
his best previous 5K breaking 20:00 and five minutes off his earlier 1/2
marathon time (1:36). In his first marathon in Detroit, he qualified for
Boston with a 3:25. He has been frequent volunteer at AATC events and
participates in Tuesday Night Workouts, Thursday Night Cross Country Runs,
and Crazy Runs. Presented by Jim Coleman.
Simone Kleinschmidt:
Female Most Improved Runner of the Year, in August 2001,
could not run 3 consecutive miles. At Crim 2002, she completed the 10
mile race at 8:00 pace. Presented by Kathleen Gina.
Volunteers of the Year (based on point totals
from club events): Bill Hill, Joanie Rogucki and Ginny Jakes.
Presented by Kathleen Gina.
Race of the
Year: Dexter-Ann Arbor Half Marathon
Youth Awards:
Youth Athletes
of the Year:
Carter Johnson and
Alexa Geider
Most Improved
Youth of the Year:
Drake Johnson and Alison
Cupp
Elmo Award:
Ron Beasley. Presented by Ron Olson.
Golden
Groan Awards:
Unsung Hero Award: Peter Hallop (with honorable mention to Ren for lugging
water around)
Injury Award: Roberto Rastelli (for a bike accident, pulled hamstring
and knee problems)
Ghost Award: Anna Schork
Luck of the Irish Award: Ron Olson (1:30 late to the Shamrock Run start
and had his finish time adjusted)
Wish you were here Award: Sara Boudouris
Flyer Award:
Robin Sarris-Hallop
Great Lakes
Relay Team Award MVP: Julie Wagner
Tuesday Morning
Women Runners:
Token Male Award: Dick Fortune
Team Spirit Award: Susan Jones
Ever-Ready Bunny Award: Grace Harrison
Wednesday
Night Runners:
Slacker of the Year Award: Lynn Olson
Run Like Hal
Award: Mike Castle
Give ‘em
a Hand Award: Anita James
Awards Committee:
Mark Kerr, Marvin Nieman, Amy Wolkgang, and Hal Wolfe.
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Ron Beasley
President
Bob Cranson - Vice-President
Carolin Dick - Secretary
John Bodley - Co-Treasurer
Karen McKeachie - Co-Treasurer
Jim Coleman
Jamie Cope
Kathleen Gina
Mark Kerr
Marvin Nieman
Rick Stevens
Hal Wolfe
Amy Wolfgang
Flyer Staff
Robin
Sarris-Hallop editor/ writer
Karen McKeachie- layout/production
Carolin Dick - distribution
Hal Wolfe writer
John Causland results coordinator
Kathleen Gina contributor
Ann Arbor Track Club
P.O. Box 7551
Ann Arbor, Michigan 48107 |
|
The
Prez Sez
Detroit
Free Press Marathon Aid Station
The Ann Arbor Track Club sponsored an aid station for the Detroit
Free Press Marathon on Sunday October 6th at mile marker 24.5. This
year we shared the aid Station with the Northville High School Cross-country
team and it was a “rousing” success by all accounts.
Over 35 enthusiastic volunteers from both parties combined showed
up and cheered on the runners for their final mile-and-a-half or
so in the race. My thanks goes out to Coach Chris Cronin and his
fine young athletes of Northville HS, Brian Fitzpatrick (and his
mother), and the several AATC volunteers and their spouses who helped
out: John Bodley, Maris Cannon, Doug Dormer, Richard James (and
his wife Anita), Gordon Larsen, Frank Lin, Erin McKean-Lin, Jane
Sanchez Penz, Yuyang Ye (and her husband).
Youth
Division Cross-Country
The track club Youth Division is finishing its cross-country season
at Iowa State University (Ames, IA), where seven young athletes
ranging in age from 7-16 will represent the track club in the AAU
Junior Olympic National Cross-Country Championships. Their names
are: Victor Phillips, Sonia Phillips, Alexa Geider, Megan Brown,
Drake Johnson, Carter Johnson and Maggie Travin (no particular order).
Four other athletes also qualified to go to the Championships but
were unable to attend. So a total of eleven athletes from the track
qualified actually qualified. Congratulations goes out to all the
young athletes who participated in the cross-country program this
fall. Results for all athletes who competed in all the cross-country
meets are available in this issue of the newsletter. Some of these
athletes are also competing in track and field during the winter
indoor season.
New Youth Coaching Staff
Bob Bard has become the new head coach for the AATC Youth Division.
Bob was a sprinter, hurdler, ran the relays, and holds a masters
degree from the Human Performance Lab at Ball State University (Muncie,
IN). Holly Horodeczny is the new assistant coach. Holly also has
an extensive background in track and field, including the hurdles
and the pole vault. I also do some volunteer coaching and as Youth
Committee Chairperson, handle much of the admin tasks as well.
Youth
Division Track & Field
The track club Youth Division has started its winter indoor track
and field season. Practices are generally held every Monday, Wednesday,
and Thursday from 7-8:30 pm in the University of Michigan Indoor
Track Building. This program is open to all young people from ages
6-18, and offers them a chance to develop their talents and fitness
in track and field. For more information, please contact Ron Beasley
at 734-330-7931 or president@aatrackclub.org.
Tuesday
Night Speed Workouts
Tuesday Night Speed Workouts take place every Tuesday evening at
the University of Michigan Indoor Track Building. Peter Hallop is
the coach for these speed workouts. The doors open at 7 pm and the
workout starts at 7:30 PM. Anyone doing the indoor speed workouts
will need to purchase either a season pass upon their first visit
to the track building ($30 for kids and students, $60 for faculty/staff
and $80 for everyone else), or a $5 daily drop-in pass. The Indoor
Track Building is located off State St, just south of Hoover on
the U.M. Central campus in Ann Arbor. Contact Ron Beasley or the
track building at 734-763-5088 for more information on the jogging
passes (or visit www.umich.edu/~indtrack).
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Run
Like Hal: Adventures in Biking
Submitted by Hal Wolfe What’s
that – did I hear that right? Did someone say that they wanted to
say something about a sport other than running in the track club’s
newsletter? Yup, you bet yer sweet bippy. Running’s great and all,
but sometimes I even run out of things to say about it. Plus most of us
are versatile enough to appreciate some cross training now and then, and
cycling is a great way to workout, no doubt about it. So, biking. I had
always wanted to take a bike touring vacation, but I’d never done
one until a trip to Washington late last August for a family reunion.
But since my brother Al and I (yes, you heard me, Hal and Al…) often
travel together, I figured it would make for a good chance to do something
fun first, plus 10 days with my family would drive me bonkers. Al suggested
biking around the San Juan Islands in the NW corner of the state. He said
there were ferries and campsites and all. It sounded ok, so we started
planning.
The ferries leave
from a small town called Anacortes. The ferry was awesome. Way bigger
than the Mackinac Island ferries. Three levels and it even had a cafeteria
on board. There was an interesting combination of tourists and locals
on board, eating, reading, site seeing, taking naps. Sorta seemed like
an weird cross between an airliner and a subway, but on a boat, see. The
San Juans have 4 main islands: Friday Harbor, Orcas, Lopez and Shaw. We
were camping on Shaw Island, the smallest of the 4, and making day trips
from there. The ferry got there at 12:45. Further examination of the schedule
told us that the inter-island ferry stopped at Shaw right after the coastal
ferry, and departed at 1 PM for Friday Harbor. The next ferry was at 4,
which would shoot most of the day. But the campsite was 2 miles away.
We had to ride there with full packs, set up the tent, stuff our day packs
and make it back all in 15 minutes. We could do it! The thing I hadn’t
counted on was the huge hill between us and the campsite. Up hill with
full packs in a hurry on a bike, well it was no picnic, that’s for
sure, but we made it back before the nuns who run the ferry station (yes,
a coven of Franciscan nuns operate a store and the ramp) closed the gate.
Friday
Harbor has some of the nicest coastal scenery around and the best chance
for whale sightings. After we got a ways out of town, we found a big briar
patch full of plump, ripe blackberries. We stopped and started eating
like hungry bears. The berries
were delicious, the view of the ocean was spectacular and I was sure we
were in heaven. But let me make one thing clear – the biking there
could be really tough. There were a lot of steep hills that left us both
in about the lowest gear a mountain bike had to offer and still standing
up on the pedals on every stroke. But, going down them was fantastic.
It took a few hills to get comfortable with the bikes at high speeds.
We were certainly doing at least 50 going down some of them. Goggles would
have helped my teary eyes, but man, what a rush. I wouldn’t want
to ride those hills in the rain, but we were lucky with the weather and
got none. And when we weren’t in view of the ocean, the gargantuan
trees - 200’ Western Red Cedar and Douglas Fir - could be even more
beautiful.
After a whale-free
afternoon ride around the island, we had dinner and later caught the last
ferry off of Friday Harbor for the night. In the last hour we must have
checked our watches every 2 minutes. That was the one downside of the
maritime adventure – the ferry schedule has no provision for tardiness,
but we were back to the friendly nuns on Shaw a little after 11. However
neither of us had remembered to grab a flashlight earlier, and there was
no moon, and worse yet, it was foggy. Rats. It was a much slower ride
than before, and there were deer all over the place – including
the road – but we finally made it to camp safely. The next day we
took the ferry to Orcas Island, rode all morning and then took a whale
watching charter all afternoon. The boat ride was fantastic. No killer
whales, but plenty of bald eagles, deer and elk on nearby shores, and
most of all some incredible bow riding porpoises. I’d never seen
any thing like it. Everyone on board was mesmerized. Those agile, darting
porpoises made the whole boat ride worth while.
Our last day we first
rode around Shaw a bit, and stopped at a one room school house there and
had an interesting chat with the teacher. After that we took the ferry
to Lopez which is considered the most biker friendly island. There were
still plenty of hills, but not quite so steep, and still plenty of black
berry thickets and forests of giant pine trees. I can’t say enough
about this trip. Touring the area on bicycles turned it into an awesome
adventure of fun and fitness. The rest of the vacation went well all in
all, and my family and I didn’t quite kill each other, but man,
those three days hopping the inter-island ferries around the San Juans
like wild, bike-riding, berry-eating fools, those memories are locked
away for a lifetime.
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On
and Off the Track
Compiled by Robin Sarris-Hallop
Bravo to Patricia
Ball and the members of her Detroit Marathon Committee for not
only keeping our hometown marathon alive but launching it on an upward
trajectory that should guarantee its success for several years to come.
The new course is exciting, offers great spectator support, and the addition
of the relay events is helping to increase the field. Let’s hope
more and more Michiganders choose to run their fall marathon close to
home! Thank you to all of our club members who ran the race, staffed aid
stations, cheered out on the course, or served as support crew for a friend
or family member.
Recently, I had an
opportunity to experience how exciting and rewarding race volunteering
can be at one of these big events. As a frequent racer with an over committed
schedule, I don’t often get the chance to assist during a race.
This year, because Peter and I annually visit Chicago to watch the marathon,
I volunteered through the RRCA to help at the first aid station in the
race. It was even more of an adventure than I anticipated. I arrived at
5:30 in the morning, well before sunrise, to join close to 200 members
of Chicago area running clubs helping at the 2-mile point (on State St.
in front of Marshall Fields). Each of us received a bright yellow jacket
and hat (courtesy of New Balance and American Airlines) which was much
appreciated in the 40 degree, windy weather. We started by lining a city
block of the six-lane street with about 20 tables on each side (spaced
equi-distantly with a measured string!). We then split into groups of
5 to a table and began filling stacked rows of cups with bottled water.
(Gatorade was supplied at the other ½ of the tables). The windy
conditions made the task a bit slow going but we were ready with time
to spare (the +31,000 field passes so quickly that there is no time for
filling cups once the racers start to flood by). We were instructed (and
gladly obeyed) not to impede the elite runners in any way. It was a special
moment watching them pass (most of you know the incredible outcomes of
the race that morning) on their way to some blazing times. Within minutes
we were surrounded by the remainder of the field. Being early in the race,
the pack was tightly clumped and it was impossible to pick out familiar
faces or to do more than focus on passing cups to open hands. I was really
touched at how many people managed to thank us on their way by. Within
½ an hour of the first runners, the entire field had passed and
within another 15 minutes, using rakes, rubber gloves and lots of garbage
bags, we had cleared over 25,000 smashed cups off the street to the point
that you could not even tell a race had come through! Not one piece of
garbage was left!!! When I relayed this story to a friend of mine from
Chicago, his reply was “that is why they call Chicago the city that
works!” I guess so!!! If you never have, I encourage you to try
a major race from the other side of the curb.... It was really energizing
— and I did make it to the finish line in time to see the leaders
finish.... another story for another day.
Rich Stark
was a member of the Bucknell Alumni Distance Team which captured overall
honors and set a new course record of 18:43:33 (5:36 per mile) at the
Reach the Beach Relay held September 27-28 in New Hamsphire. Similar to
the Hood to Coast Relay in Oregon, RTB is a 200 mile event starting at
the Bretton Woods ski resort near Mt. Washington and finishing at Hampton
Beach State Park, just south of Portsmouth. The course weaves through
the foothills of the White Mountains and includes a number of small, picturesque
New England villages. Unfortunately, the remnants of Hurricane Isidore
made this year’s event a soggy affair as torrential rain and gusting
winds accompanied the runners (and support crews!). Bucknell was represented
by three alumni teams, including a master’s team which finished
4th overall (out of 166 teams) with a 6:26 per mile average. Two weeks
after RTB, Rich traveled to Scranton, PA, to participate in his “hometown”
race, the Steamtown Marathon, and to support his sister in her first marathon.
Lingering fatigue from RTB prevented a “competitive” race,
but he enjoyed the cheers from family and friends and watched his sister
finish strong in 4:21:33. Rich hopes to be recovered from his RTB/Steamtown
“double” in time to run Grandma’s Marathon in June.
News from the Youth
Group: The AAU Youth National Championships were held in Ames, Iowa with
the following official results: Carter Johnson (13:44:59,
55th); Drake Johnson (14:40, 95th); Victor Phillips
(18:07, 141st) in the 3K and Maggie Travin (23:57.19,
61st) in the 5K. Megan Brown, Alexa Geider,
and Sonia Phillips also ran, but the official results
for are still being sorted out. Currently we have “unofficial times”
of: Megan Brown -15:30.29; Alexa Geider
- 17:46.10; Sonia Phillips - 17:09.41.
Nicholas Hill
came in 2nd place in the shotput in the state competition even though
he only picked up the shotput for the first time 5 days before the competition
in Canton. He had a couple of hours practice on Tuesday and then
a couple of hours on Thursday. The state competition was then held
on Saturday. His mother Kely is very proud of his “extreme
acomplishment”.
At the ChannelKats
Invitational, held on Belle Isle on October 12th, eight youth members
competed. In the 2K, Drake Johnson ran 8:14; Alexa
Geider, 10:32; Tarun Prashanth, 10:57 and Victor
Philips, 10:18. In the 3K, Carter Johnson ran
12:45; Neil Keicher, 12:55; Megan Brown, 14:08; and Victor
Phillips 15:17.
West
Coast Update from Ray Schubert: “Thanks for the
well wishes on my race (Silicon Valley Marathon). Yes, that’s right
— I qualified. Thanks to a fast course, perfect weather, a great
cheering section, no bathroom breaks, no walking for fuel, and a familiar
course, I made it with just about a minute to spare! This qualifying business
is Tough! Luckily I had built up a bit of a cushion for the end, because
the last 5 miles were rough — 7’25", 7’29",
7’31", 7’48", and 9’33" for the last
1.2. I was falling like a stone. I missed the last mile mark, and since
I was running at my max. speed at that point (which could have been anywhere
from a 6 – 10 min/mile pace) I wasn’t sure I was going to
make it until I saw Emily and she told me “30 seconds from here”.
If she’d said “1 minute from here” I might have collapsed
right there. As you can see from the attached picture(see page 9) from
a friend — I wasn’t feeling too well coming in. And no, I
wasn’t wearing any Halloween make-up for the race! I don’t
know what he means about looking strong — looking dead is more like
it. So, on to recovery and then Boston with Emily. I think I’ll
be running at a more leisurely pace and try to enjoy it.” Ray’s
finishing time 3:09:59. Emily (Clark) called it “a real nail-biter”.
Sally Goshorn (formerly Wacker): “At last! I qualified
for Boston at the Columbus Marathon on Sunday. Having crashed and
burned at Tucson—the continuous downhill killed my quads and
calves, and having missed qualifying at Green Bay by 4 minutes (heat wave
together with high humidity cooked me), I was so happy to hit a perfect
day (40’s and low 50’s) and a great course. The last
6 miles were mostly downhill—perfect to end a marathon. I
came in second in my age group (60-64), which was nice, but not as nice
as qualifying. Time was 4:23:29.” Eva Solomon
ran the Columbus Marathon with Melissa Sundermann. Eva finished in 3:27
and Melissa ran 3:28. Other club members running included Jeff Barnett
(3:22:40); John Farah (3:37:34) and Barb Mackey (3:46:29). Tom
Bourque submitted this photo of five “Nasty Boys Glee Club”
members crossing the finish line together at the Marine Corps Marathon
in a Boston qualifying time of 3:26:31. The runners are left to right:
Rich Tolman, Mitch Garner, Mark Supiano, Tom Bourque and Dave Mengebier.
Nort Fogel and Dave Huntoon ran with them most of the way and finished
a few minutes back.
Karen McKeachie,
Lisa Hesse, Ann Remmers, Wanda
Gunderson, and Nancy Cassell (all masters runners) finished first
overall among the five person women’s teams and broke the course
record by 32:16 (also setting the masters course record) at the Detroit
Free Press/Flagstart Bank International Marathon. Club members placing
in their age divisions included Dave Furey (3rd 40-44
2:48:23); Gerard Malaczynski (1st 60-64 3:00:30); Renee
Vettorello (1st 55-59 4:00:08).
Doug Dormer
is proud to submit that “after being a member of the AATC for three
years, I finally have something for the news letter: I ran the Chicago
Marathon on October 13. At 47 years old, this was my first marathon. I
finished in 4:43, sporting my AATC hat all the way.” Other club
Chicago Marathon times: Tim Fraleigh (2:35:26); Mika LaVaque-Manty (2:53:21);Craig
North (2:59:39); Keith Baar (3:16:16); Ann Curzan (3:24:30); Robert Stoler
(3:28:59); Bernhard Schoenlinner (3:30:20); Sarah Bauer (3:32:25); Karen
Yamada (3:43:14); Jim Coleman (3:45:10); Theresa Kopach (3:58:25); Carol
Swaney (4:37:52); Beth Freitas (4:38:24); Ren Snyder (4:50:18); and Joan
Berman (5:19:00).
AATC Twin Cities Marathon
strong performances included Eric Bates (3:22:45), David
Bates (3:13:31) and John Farah (3:15:41).
Ann
Remmers returned to the marathon with a 3:28:03 in Philadephia
last month. It is great to see Ann running this kind of distance again!
Doug Goodhue
won an award in his age group (60-64) at the USATF convention in the Masters
Long Distance Running division. Congrats to Doug!
Holiday races: At
the Tortoise and Hare Hell-o-ween 10K, Dave Furey took
home the masters prize in 38:55; Ron Olson won the 50-54
in 48:17; Wally Herrala won 55-59 in 42:44; Grace
Harrison won 55-59 in 50:13, Dan Gamble 60-64
in 52:11 and Ellen Nitz 60-64 in 1:03:38. At the Big
Bird 10K, club performances included Peter Hallop (37:09);
Gary Rizzo (39:09); William Garrity
(49:00) and overall woman’s winner Robin Sarris-Hallop
(40:42). At the Christmas Stocking Four Mile in Flushing, Julie
Wagner won the 30-34 (27:57) and Jim Forshee
won the 70-89 in 31:27.
Mike Castle has recently married and is soon moving to
France to live a life of marital bliss with his newly betrothed...
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Oh!
To Be Eight Years Old Once More
By: Joanie Rogucki
I woke up late. I
did not remember where the race was that I was to run that morning. I
did get to the race in “the nick of time”. Sound familiar?
That was how my morning started before the ACHIEVE run/walk. I would not
be running alone! I would be a “running buddy”.
As I entered Burns
Park subdivision, I looked at my watch and told myself I would not want
to run with someone who couldn’t even organize well enough to know
where they should be. I looked in the mirror, and realized I was doing
it again. I had become the “stupid person again”. I don’t
indulge in that too often, just often enough to know I don’t want
to stay there.
I digress, back to
the ACHIEVE run. My adrenaline is really flowing as I jump out of the
car, and hurry towards the Burns Park shelter. I register and look around
for familiar faces. I’m excited but tentative about running as a
buddy. I don’t know what that means, I expect I will find out. A
very special registration volunteer points me toward the coordinator of
the buddies.
This volunteer is
only one of a few tall people in the group. I remember that I’m
running with a young girl, approximately 8-10 years old. The volunteer
looks at her list and asks me if I would like to run with two girls. “Sure”,
I said. To myself, I’m wondering what it will be like.
I meet the young ladies
I am to run with and their mothers. Isabelle and Marissa are both in the
3rd grade at Bach School. They are in the same class together and are
part of the “Girls on the Run”, program.
At least a year ago,
I remember talking with Lisa Hesse about Girls on the Run at a Goddess
party. Lisa was pretty excited about the program. She talked about the
importance of the age group the program targets. A valuable result of
the program works to develop the girl’s self-esteem. I thought of
myself at that age, and have no doubt the program would have changed my
self-esteem issues.
Onto the run: The
boys and men ran first – a one-mile run. The girls and women supported
the boys with claps and cheers. They finished their race, and the girls
and women were off for a 3 mile run/walk.
Here is the part that
was a real kick. I became one of their buddies and there was no hesitance
on the girl’s part, I was part of the day’s experience. I
was treated as a buddy privy to funny family stories, and was accepted
without reservations. Their mothers were thankful for my involvement with
their daughters. The hill we climbed in Burns Park is still etched in
my mind. It became our focal point, to get over it together.
I walked away with
the feeling, of why it is important it was not competitive. The event
was a celebration of their completion of their program. How exciting,
to complete the goal successfully. The celebration was for the girls as
well as their program.
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| COACH
GINA'S CORNER ARE
YOU GETTING READY FOR NEXT YEAR’S RUNNING SEASON PROPERLY?
Are you in your “off-season” segment of your running
program? If not you are probably not going to reach your goals again
next year.
This is the time of year to “calm down”, relax, and
“run for fun”. Put away those racing spikes, and get
those heavy trail shoes on to conquer the winter terrain. SLOW DOWN.
According to Arthur Lydiard in “Lydiard a Brief Biography”:
“Everyone, according to his or her physical condition, is
able to use a limited amount of oxygen each minute. With the right
kind of exercise, you can raise your limit. The maximum limit is
called the “Steady State”, the level at which you are
working to the limit of your ability to breathe in, transport, and
use the oxygen. If you exceed this limit, the exercise becomes anaerobic.
When this happens, your body’s metabolism changes to supply
the oxygen you need to supplement the amount of oxygen you are breathing
in. This re-conversion process has limits, so the body is always
limited in its anaerobic capacity. When you run anaerobically, you
incur what is called “oxygen debt”. Oxygen debt is accompanied
by the build-up of lactic acid and other waste materials, which
in turn leads to neuro-muscular breakdown, or simply, tired muscles
that refuse to work. Oxygen debt has the unfortunate feature of
doubling, squaring, and then cubing as you continue to run anaerobically.”
You should be “building your base” in these months where
the conditions are not suited for racing. If you try to begin any
training phase of a program, and you don’t have a “solid”
aerobic base, you will either get injured or quickly get over trained.
You should be training at 70 – 75% of your MHR. Wear a heart
rate monitor if you have one or just keep a pace where conversation
is very easy. Or slow down to a two-minute per mile slower pace
than your fastest 5K pace last year. At this pace you can run 5
to 6 days a week and increase your miles safely to 40 or 50 miles
per week.
If you are hoping to accomplish newer and greater distances and
times in the New Year, ask Santa Clause for some common sense and
start building that foundation to a great new year.
Merry Running and Happy Training.
Coach Gina |
| Welcome
New Members
Bard,
Bob, Ann Arbor
Boyd, Andrew, Ann Arbor
Brown, Henry, Ann Arbor
Caygill, Rory, Ann Arbor
Collet, Thomas, Ann Arbor
Curzan, Anne, Ann Arbor
Davis, Jen, Plymouth
Davis, Tiffany, Ann Arbor
Deutsch, Susan, Ann Arbor
Duffey, Debbie, Chelsea
Ellison, Jamal, Ypsilanti
Fried, Ira, Ann Arbor
Jackson, Lisa, Ann Arbor
Keicher, Neil, Ann Arbor
Leon, Sam, Ann Arbor
Milske, Paul, Ann Arbor
Moran, Samuel, Ann Arbor
Pepper, J.D., Stockbridge
Rimler, Michael, Ann Arbor
Rowe, Ronald, Ann Arbor
Susan, Catherine, Ann Arbor
Travin, Maggie, Milan
Tucker, Tat, Ann Arbor
Ulisse, Fred, Chelsea
Victor, Kim, Ann Arbor
Waddington, Kari, Dexter
Waldon, Dan, Southfield
Yarrington, Brandis, Ann Arbor
|
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AATC
Races - Mark Your Calendars!
- March
23 - Woof ‘n Hoof
- May 18 -
For Women Only
- June 1 -
Dexter Ann Arbor Runs
- August 3
- Rutka 5K
- September
20 - JRM Kensington Challenge
.AATC
Races Runs & Workouts
- Indoor Track
Workouts - Tues day nights
- Crazy Runs
- Third Sundays of the month
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