An experiment of one......

Change and growth take place when a person has risked himself and dares to become involved with experimenting with his own life. - Herbert Otto

A dozen runners, a dozen styles...

Any of the experts at Gazelle Sports will tell you no one shoe works for every runner. Each individual has their own special set of biomechanics which makes them unique, and each requires a shoe that best suits their gait and physiology. Many of us can identify our running partners from a distance just by their individual running style.

I am far from an expert in the shoe department and tend to refer running shoe questions to the pros at Gazelle Sports. After working with and observing runners in various training programs over the years, however, I have come to learn a similar principal applies to training methodologies. Most runners will respond in a positive manner to any of the popular regiments in comparison to a runner not following a proven program. The specific method which allows a runner to achieve their greatest potential, however, may be very different from the most ideal method for a training partner. There are basic goal specific concepts that are tried and true. Long endurance runs and lactate threshold training are critical to marathon and half marathon success, while VO2 max workouts are a key ingredient to realizing 5k potential. This principal is known as “specificity of training”, and is a fairly simple concept when isolated.

Identifying the most appropriate training regiment becomes more complex when you begin to look at the various physiological make-ups of runners, as well as their propensity to injury, ability to recover, age and general lifestyle factors. The June 2008 edition of Running Times magazine features an article, “4 Lessons I Have Learned from Physiology and How They Can Make You a Faster Runner.” One section of the article categorizes runners as those who have superior speed and success at shorter distances, and those who have superior endurance and success at longer races. The three types of muscle fibers; Slow-twitch, Fast- twitch A and Fast-twitch B, largely determine performance at each distance. The ratios of these vary for each individual. A top marathoner may have a 90-10 slow-twitch, fast twitch ratio, while a miler may have a 60-40 slow-twitch, fast twice ratio. Add to this the different types of fast twitch fibers; type A and type B, and your recipe for success is hard to incorporate into a generic training program. Type B fast-twitch fibers are the explosive muscle fibers which produce great sprinters. Type A fast-twitch fibers represent a transition between Slow-twitch and fast-twitch B fibers, and can be conditioned to take on some of the properties of Slow-twitch fibers.

What does this all mean? Perhaps for some runners, the controversial Long Slow Distance regiment of Arthur Lydiard might lead to success. Lydiard had even 800 meter runners logging at least 100 miles a week, and coached some of the great success stories of the 1960’s. His belief was that all runners needed marathon conditioning. Perhaps for certain muscle fiber combinations and physiologies, this concept reigns true. For many others, it has been proven Jack Daniels methods which incorporate lactate threshold training along with endurance runs are the key to success. One of the most renowned coaches of all time, Jack’s principles are used by other training and cross country coaches all over the world and are incorporated into our very own Gazelle Safari Program. In addition, the concepts he introduced to the running world serve as a foundation for many other regiments. Exercise Physiologist and running great Pete Pfitzinger developed his training programs based upon Jack Daniels work. Another exercise physiologist, Coach Greg McMillan applies the principals of Jack Daniel’s based training, yet was also a follower of the great Arthur Lydiard. Perhaps Greg’s in depth exploration of various training concepts, has contributed to his deviation from the “cookie cutter” training program, and led him to develop and make available Custom Training Programs.

The newest rage out there now is the Yasso 800 introduced by Bart Yasso. From sub-3 hour marathoners to 4 + hour marathoners, Bart’s principles hold up fairly consistently. Essentially you run 800 meter intervals the same time in minutes and seconds as you would run a marathon in hours and minutes. For example, if your goal is to run a 3:15 marathon, run your Yasso 800’s in 3:15. Start out with 4 or 5 repeats, and build up during the training phase to 10. Recovery jogs should also be done in the same amount of time as the interval, making this training concept ever so simple so follow. Many of our KAR/BCRR members have found success through Yasso’s concept. The summer track workouts for the Gazelle Safari will be incorporating these into the high intensity training schedule for the 2^nd half of the program.

There is also the great Hal Higdon, as well as Jeff Galloway’s run/walk method used by the SHufflers. Galloway’s method not only breaks training down into a manageable concept for the beginner, but also provides a quality program for experienced runners needing a less intense regiment. Propensity to injury, rate of recovery, age, physiology, lifestyle and stresses can all wreck havoc when piled upon a high intensity training program. Here, Galloway shines as does the FIRST Program developed by Bill Pierce, Scott Murr and Ray Moss. This trio applies the concept of 3 to running. Seemingly contradictory to the works of Arthur Lydiard, the FIRST philosophy emphasizes quality over quantity. Runners follow a schedule which includes 3 days of key “run” workouts; the remaining days are cross training such as swimming or biking. The key “run” workouts are high quality, and usually consist of a VO2 Max Workout, a Tempo Run, and a Long Run.

How do you find out what works best for you? Consider the factors discussed above. Although most of us will never find out our exact muscle fiber ratio, we do know where our tendencies lie. If you are better at sprinting, you have greater fast twitch fibers, and your success may lie in training programs and goals geared towards the shorter distance events. If you are better at distance, but can’t sprint for your life, the marathon and training geared towards the 26.2 mile distance will produce the top results. This doesn’t mean a sprinter can’t run a good marathon. After success as a high school and college sprinter, I know my muscle fiber ratio leans more towards the fast twitch side, but have still been able to run a fast marathon with proper training. Add to the mix other factors listed above pertaining to lifestyle and physiology, and most importantly prior training experiences, and your experiment of one will eventually lead to the best formula for success.

VP Hospitality Filled

The KAR/BCRR Board is now fully staffed and ready to serve! We are thrilled to announce Phyllis Florian has joined the team as interim Vice President of Hospitality. She will be in charge of organizing the Club table at Event Expos and our Quarterly Membership runs. Please join the KAR/BCRR Board in welcoming Phyllis to our leadership team!

Kalamazoo Area Runners Race for the Cure Team!

Last Chance!!! Are you running the Susan G. Komen Race for the Cure this Saturday, May 17? 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!

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.com.

Carpool to Sunburst & Hotel Room Available

All events finish in the Stadium of Notre Dame at the Sunburst Races on May 31, 2008! Register online at http://www.sunburstraces.org. Online Registration closes May 27.

If you are running the 5k, 10k or Half Marathon and are interested in carpooling Saturday morning, please contact Bonnie Sexton at besrun2003@yahoo.com. Start times are:

For any men running the marathon (or any event), Steve Rice works in South Bend and will be staying over in a hotel Friday night. If someone (male) wants to share the hotel room, please contact Steve at gostever@gmail.com.

Volunteer for the Greater Kalamazoo Girls on the Run Wondergirl 5k Run! Greater Kalamazoo Girls on the Run needs roughly 500 volunteers to fill a variety of roles from parking to registration to clean up throughout the day on May 22nd. Consider inviting a group of friends to join you or recruiting co-workers to join you at this inspiring event! The event will start and end at Waldo Stadium on Stadium Drive. The Course runs through downtown Kalamazoo. Nearly 1900 girls, 3rd through 5th grade, 280+ coaches, and more than 700 community runners will participate to celebrate the girls' completion of the program. Upon registering, please indicate your preferred volunteer assignment but understand we may not be able to accommodate everyone's first choice. Also, we ask that you assess carefully your time availability and the tasks associated within that time frame. Allow in your planning a significant amount of time for travel and parking, as we fully expect traffic congestion and parking delays on the day of the event. Visit Volunteer Registration to sign up.

YMCA Healthy Kids Day Run!

Bring your kids age 12 and under for the one mile YMCA Healthy Kids Day Run to be held Friday, May 30 at 6:00 pm. Includes the famous 100 yard tot run! Late Registration begins at 5:00. Click here for a Registration Form. KAR/BCRR Volunteer Program Event! Contact Bonnie Sexton at besrun2003@yahoo.com if you can volunteer!

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.

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 his Strides for Life Donation Page 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

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, donate an item for the silent auction 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!