775-NEWS (6397)
F1
Setting a goal of
running in a 5K
race can help you
stay on a regular
running program.
the #1
Inside:
______________
OK, you
conquered a 5K,
heres how you
win it or at
least run a faster
time. See page 2
______________
5K too easy?
Time to train for
a marathon.
See page 3
______________
Over did it?
Dont worry, we
have tips on how
to recover.
See page 4
______________
Want to improve
your overall
fitness? Want
variety?
See page 5
______________
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F2
775-NEWS (6397)
Although you may not be among the race leaders, you will surprised at the improvement that comes when your training includes some longer and faster runs.
sprint to a faster-than-normal pick up. Each of these
intervals will quickly push
your heart rate way up and
make your legs burn.
Yes, its a bit painful, but
it trains you to run faster
and thats what makes for
successful racing. Speed
work is tough on the legs
and should only be done
once a week. However,
youll discover that as your
body adapts, you can add
a couple more minutes of
fast running to each weekly workout.
Your training plan now
includes two hard sessions a week a long run
and speed work. A dose of
hill work would be a good
final objective. You might
wonder why you need to
run hills if you only plan
to run on flat race courses,
such as those along the
shore of Lake Cadillac
or in Lake City. Running
up an incline builds leg
strength and increases
stamina. I used to have my
Cadillac cross country and
track teams do hill work
every week on North Street
Hill near McKinley School.
You cant fake it on hills;
If youre looking
for a best effort
on race day, the
time to start
training is now.
January is not
too early to start
preparing for a
spring race.
every run up is painful.
The extra effort needed for
climbing builds mental fortitude as well as physical
strength. Running downhill helps one to lengthen
their stride as well learn
to run fast without losing
balance.
Of course, theres other
options besides North
Street. In selecting a hill
find one that has some
nate with days of easy jogging. The slow running allows your body to recover.
When you begin to increase your training load,
you increase the likelihood
of developing an overuse
injury. After a hard workout, expect stiffness for one
to two days in your quadriceps (upper legs) and
perhaps calf muscles. If
muscles are equally stiff in
both legs, that is normal.
Conditioning involves
creating micro muscle
tears which knit together
making you stronger. If the
stiffness is unequal in both
legs or you have pain in a
specific muscle or joint,
you need to pay attention.
The cause is probably overuse and the best prescription is rest. Take a couple
days off and then try some
easy running. If there is
still soreness, go with another couple days off.
Most running injuries
will heal if the painful area
is not stressed. You may
be able to run, even with a
little pain, but if the pain
gets worse you must stop.
For blisters use Moleskin, Second Skin or other
Hearing
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775-NEWS (6397)
F3
Molly Kidner
Paul King
Thomas Edward King Jr 2:51:13
Kristopher Krannitz
I have been seeking the names of
Ted Kushion
those in the Cadillac area who have run
Mark Lanser
marathons. I know I have missed some,
Sue Lanser
but this should be a good representation
Jamie LeMay
of those who have gone the distance.
Cara Colasaco-Lindamood
In the list Ive noted those with the
Brooks Lucas marathon at end of
fastest best times under three-andaIronman Traithlon
half hours for women which is an
Brent McCumber 2:50:48
8-minute-minute mile; three hours for
Eric McCumber 2:48
men which is under 7 minutes per mile
Beth Menz
as well as those who have run more
Ricky Odette
than 10 marathons or completed ultra
Tasha OMalley 11 marathons
marathons (50K to 50 miles). In addtion
3:07
I list those who have run a marathon
Kyle ONeil
when they were over the age of 50.
Ashley Otto
Ella MacLean
Linda Anderson
Gus Meyjes
Elizabeth Baller
Sandy Morse
Susan Betts-Barbus
Jim Neff
Steve Barbus
Doug Nelson
Kayla Barnes
Deb Pearson
Stacy Baron
Monica Pearson
Amy Bigger
Danielle Bundy-Pettengill
Sharon Birkhold
Tom Pierson
Bobbi Blackman
Holly Poag plus a 50K
Micelle Brines 3:27
Hugh Potter
Megan Meyering Brinks
Phil Potvin Jr 50Ks to 100-milers
Meg Stall-Center
Tim Reume
Larry Cherven 10 marathons; last
Cathy Risley
one in his 50s
Hank Risley 35 to 45 marathons, 4 to
Sara Colecchio
Charlier Decker ran Boston Mara- 5 ultamarathons; 2:44
Joe Santangelo more than 10 ulthon at age 61
tramarathonss
Kevin Decker
Erin Koester-Schneider
Laurie Decker 3:01:27
Matt Schneider 10 marathons plus
Sean Derby
50-miler
Janie DuPont
Jessica Schwartz
Lois Durham
Katie Schwartz
Brian Elenbaas 2:57
Jerry Sinkel
Ron Ensing 2:34
Greg Sluiter 2:56.40
Chad Essenmacher
Mike Smith plus a 50K
Andrea Miller-Finnerty
Bill Spurgeon
Dave Foley 20 marathons, 2
Heather McRoberts-Szabo plus a 50k
50-milers; 2:25:10
Jamie Swiger
Johanna Gomez
Leslie Thompson
Renee Gussert 3:27
Kristen Halladay-Tonello
Brian Heeringa
Kamie Wade marathon at end of
Gloria Herringa
Iron man Triathlon
Lisa Simmons-McClure- Hopkins
Gretchen Rieser-Walsh 14 mara Katy Huckle
thons; 3:30
Chris Hummel
Mary Whitley
Lee Jones
Forrest Williams
Cynthia Kelly
Kasnadra Grant-Wrangler
Andy Kibbe
By Dave Foley
Special to the Cadillac News
Tasha OMalley, who has run 11 marathons, averaged 7:10 per mile
in her best run of 3:07.
to 50 miles per week during
the last month-and-a-half,
which includes a weekly
run of at least 15 miles. The
long run is the cornerstone
of any training program.
Completing approximately
three 20-mile runs in the
six weeks before the race
is probably the most valuable aspect of the training.
Physiologically, the body
needs to adapt to the rigors
brought about by 3 to
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f4
775-NEWS (6397)
Heavy
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at every
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lack of rest
days can
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775-NEWS (6397)
F5
Cross training breaks up the tedium of doing the same activity every day.
to ache. And my initial
visits to the weight room,
produced pain in muscles
all over my body. I soon discovered that my running
fitness didnt transfer to
other activities.
However, the effective
cardiovascular system that
I had developed as a runner did prove helpful when
I tried other recreations.
The strong heart and
good lungs that serve you
so well as a runner are
equally beneficial in swimming, bicycling, skating,
cross-country skiing and
other endurance sports.
In my case, having run
for years, the learning
curve wasnt that steep for
becoming an accomplished
cyclist or canoer/kayaker. Vigorous paddling
or cycling, especially hill
climbing on a bike, quickly
pushes the heart rate way
up. Years of running had
already subjected my heart
to much anaerobic work
so when I started pushing
hard while riding a bike or
in a canoe, I didnt suffer
much at all.
Perhaps one of the best
reasons to consider crosstraining comes from the
change it offers.
Doing the same activity
every day inevitably leads
to boredom. No matter
how much passion you
have for running or whatever exercise you do, fol-
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f6
775-NEWS (6397)
... Do
some food
preparation
in advance
of the
workweek,
like
chopping
vegetables,
so
everything
is ready to
go.
TNS
Cooking student Rachel Druckenmiller puts her baked sweet potatoes and apples into the oven during Simple Cooking with Heart class
offered by the American Heart Association Mid-Atlantic in Baltimore, Md.
different toppings to please
different tastes in the
house.
And, DeRocco said, do
some food preparation in
advance of the workweek,
like chopping vegetables,
so everything is ready to go
this may even be a money saver as people use the
produce they buy rather
than throwing it away.
Most people I know
struggle in the planning,
she said. Theyre coming
home at 6 and opening the
fridge or pantry and saying, What am I going to
do? Thats what you want
to avoid. And you can, with
a little planning.
Cooking at home is
mostly about developing a
habit, DeRocco said, and
not letting Pinterest or
Martha Stewart intimidate
you.
Lisa Manuel, a mother of
7-year-old Chloe and 9-yearold Burke, sought help
from DeRocco about two
years ago to develop that
kind of routine, though
she, her children and her
husband all eat at different
times and dont all like the
same things.
It felt like a 24-hour buffet, she said.
She was heartened to
Berry.
Berry said the organization wanted to help people
not only cook at home but
make healthier choices
about ingredients.
Obesity has drastically
increased across the nation
over the past two decades,
with more than a third of
adults and 17 percent of
children now in that category, according to U.S. Centers for Disease Control
and Prevention data. That
has contributed to an increase in rates of heart disease, stroke, diabetes and
some types of cancer, and
$147 billion in additional
annual health spending.
Berry said if people are
trying to make lifestyle
changes and cook at home,
it would be easy to improve
the nutritional value of the
food. For example, make
potato or other salads with
a vinaigrette rather than
a mayonnaise base, and
Healthy Living
Not so fuzzy
benefits
Good for
the heart
Platelets
are blood
cells that
make blood
clot
Abnormal
clotting can
cause heart
attack or
stroke
2013 MCT
Source: U.S. National
Center for
Biotechnology
Information, MCT
Photo Service
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Mike Long, owner of Longs Hearing Care Systems, attends training in Minnesota regularly to keep abreast of
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