Weekly Update - Week 2
Here is the current list of weekly totals. Please look over and make sure it is correct. There are a few of you who have yet to email their totals, please email me!

2013 Summer Training Begins!
Champions Are Made in the Summer

 

2nd Annual Laker Loop Half Marathon Challenge 2013

The 2013 Laker Loop Challenge is in the books! This year's event was bigger and better with 29 runners taking on the challenge. Runners started in Spring Lake's Central Park ran north into Fruitport, then to Ferrysburg, finally ending back into the park. We doubled the number of runners from last year and all 29 who started the event finished the run! This challenge is open to any Spring Lake student free of charge and is the finale of our winter running club. We even had three Fruitport students join us this year!

Due to bridge reconstruction on West Spring Lake Road, this year's run ended up finishing at a true 13.1 mile half marathon run, as if the original 12 mile run isn't hard enough.We had runners who are veteran distance runners to absolute beginners and all crossed the finish line with smiles and a sense of what they just accomplished. It was amazing and truly inspirational to see.

I would like to thank all the private donors, volunteers, and cheering sections who came out to support this amazing challenge. A big thank you to Officer Curt Theune and Deputy Sara Fillman for providing a safety point for our runners on the route. Our runners were in safe hands at all times because of your help! Also I would like to thank Gazelle Sports, Orchard Market, and Vander Mill for your support.

(click on pictures to expand)

 

The Challenge - A Running Story

  

I triple-dog-dare ya!

The coup de grace of all dares, the sinister triple-dog-dare, the dare you heard echoing the playgrounds of our youth, the dare that all young boys feared to be subjected to, is what I faced seven years ago this month.

Three colleagues who were preparing to run the River Bank 25k suggested that I needed a new challenge, one that even I at the time never realized the impact it would have on my life. Back in 2005, my friends stated that training for this race was going to start before Christmas and end five months later during a cold and rainy May morning in Grand Rapids. 

Five months of training?! You're kidding right? There is no way I could even begin to utter the words of acceptance, but I knew that little voice in my head kept repeating those famous words..."I dare you, I triple-dog-dare you..."  

Much to my dismay, I couldn't believe my own lips uttering the words...."ok, let's do it." 

Excuses, Excuses, Excuses 

Before I continue, I would like to offer you all an understanding of how I was before taking this challenge. I hated running, I dreaded running, in fact, I did all my power to make excuses to not even be around those who ran. I didn't get it, I didn't quite understand why someone would want to inflict such craziness to their bodies and daily life. Up to that point in my life I would only run because it was a direct result of punishment in other sports or because I was running away from something I shouldn't be doing. And when I say "run"...if this distance was any farther than the length of a football field I was offering a colorful response to the question that its just "a little run". 

Not only did I despise running, looking back at it now, I found that I actually didn't know how to run. Yeah, I said it, I really didn't know how to run. I never knew that running distance took a whole new approach on technique like breathing and leg strides that I had no experience with. I figured it was a simple sport, put on your shoes, go out and run back as fast as you could. As similar as to getting new shooting mechanics from your basketball coach when starting to play on an organized team after years of playing pick up ball, running isn't properly taught. Unless you have a parent or sibling who ran competitively you probably haven't the slightest clue on foot strike or proper arm swing. I don't believe during gym class I was offered private tutelage on how breathing in a masterful rhythm with your stride will in fact give you more power and lessen the stress on your body.

The Challenge and Aftermath

The challenge of running my first race was an amazing experience. I remember the first six mile run I had to do according to my training guide. It was the most interesting run in my life to this day. At the time, it was the hardest and most rewarding thing I had done on my own. All I wanted to do is stop and walk. Thankfully my friend who suckered me into the thing would not allow it. After the run, I realized that this thing was going to be a life changer. I had never expected the mental challenge which running provided. The scary thing is that we would still need to run over additional nine miles for the race. Oh, that frightened me. The training continued and eventually the race was at hand and I couldn't believe I was looking at my racing bib with my name under the stenciled black numbers. I can still hear the noise of the crowd, the cold rain on my shoulders from that morning, the assorted colors of shirts and shoes. The race became the victory lap of the months of training and as I crossed the finish line I knew this challenge was going to change me forever, but in no way as much as what it has.  

Running has led me to some amazing experiences, but nothing more important as being able to coach the most amazing kids in cross country and track. A few years into my running life, I was offered the job of coaching cross country and I was still quite hesitant about it. I knew nothing about the sport and on most days I didn't even consider myself to be a true distance runner. 5k?! How far is that? How many people run the race? Do I need a whistle? These were the questions I blindly asked and trip over in the beginning. But soon enough, I found the truly special bond running brings to people. It demands our best and no matter what our running ability looks like running needs to be respected...it can defeat the best of the best. 

Here's the thing, I was that person who didn't get it until I tried it. My worn out basketball shoes eventually led into purchasing running shoes, my over-sized sweatshirts turned to Dryfit pullovers. Now I worry more about the weather because of my run rather than the effects it may have on a golf opportunity. I don't know why it did, but all I know its been the most remarkable change that I went through, and one I continue to go though.  What's amazing is that you will discover how strong you really are. What it means to get up at an hour before a typical workday to get your run in, what it means to run in every element nature can through at you and smile right back at her. To run with a friend, your favorite four-legged buddy, or simply alone with your thoughts, all makes this experience the most rewarding. 

If you stop and honestly look inside and tell yourself, "Today, I am going to challenge myself" you too to may get this amazing life altering change.... 

....I triple-dog-dare you.

The Triple-Dog-Dare Challenge

Today is the "official" kickoff to the River Bank Run in Grand Rapids. The race is on May 11, 2013. This race has many options, a 5k, 10k, or the 25k. Challenge yourself! As I was in 2005, I never thought I could think about running a 5k, let alone a 25k, but you can! I am including the link to the official training guide. I have used it and it works!  You will find that the guide can set you into the right direction. It offers runs for both beginners and veteran runners. If you have any questions, you can always contact me and we can go over any issue you may have. I will help you in anyway I can in my ability. Believe you can and you will!

Happy Running.

AA

Training Guide:

 www.53riverbankrun.com/trainingclinics.php

Great Tool for any runner:

www.mapmyrun.com

Awesome place for clothes, shoes, and any related to running:

www.runningwarehouse.com

Core/Abdominal Workouts

As a distance runner, it is essential that you work on strengthening your core/abdominal area. Outside your legs, the core is the most important group of muscles for distance running. They help maintain good form and balance during your run. Many runners overlook these workouts and may not fully reach their potential.

The core abdominal area can be broken down into 5 regions:
-Upper Abdominal - Above the belly button
-Lower Abdominal - Below the belly button
-Left Oblique - To the left side of your body
-Right Oblique - To the right side of your body
-Lower Back - The opposite area of your abs in your lower back.

All regions work together and its important to work out each. Certain regions can be more difficult to work than others, that is why high repetition workouts are key to strengthening your core.

All I have to do are hundreds of sit-ups and I will be fine, correct?

Actually more recent studies have shown that simply repeating sit-ups are not necessarily the most effective way of strengthening your core. "Muscle Confusion" is now considered the preferred form of core exercise. Over the course of a season we will include several ways of strengthening your core. There are hundreds of different exercises that are much more effective than the common sit-up or crunch. Many of us have seen or heard of P90X. This program has an amazing core/abdominal workout. Each workout is a set of 25 reps. Start out with 15-20 reps and build up from there. The video below lists and explains each exercise in detail. Try working out the entire session (about 10 minutes) with few breaks.

Do these exercises 3 days a week, with a day off in between.

Video Link:
http://www.youtube.com/watch?v=s-hPG_kP_XE

1. In and Outs

2. Bicycles: 25 seconds in each direction.

3. Crunchy Frog

4. Cross Leg/ Wide Leg Sit-Ups: Sit down with your legs spread out wide. Next you put your right arm behind your head, and then lift up with your left arm pointing straight in the air. Once you are sitting straight up you touch your left arm to the opposite leg – note that it’s important to go straight up first and then over to touch the leg. That’s one rep; the second rep is the same thing but opposite arm.

5. Fifer Scissors: Always keep both legs off the ground. 3 second hold on each.

6. Hip Rock And Raise

7. Heals to Heaven

8. V-Up/Roll Up: Lie down with the legs straight. Do a sit-up and touch your toes. As you pull away from your toes roll up your legs; in other words as you sit back down raise your legs to the air. When you are about halfway sitting down (your arms always remain in the air) touch your toes again. Leave your hands in the air and bring your legs back down. Repeat. Each time you touch your toes counts as one rep. 

9. Oblique V-Ups

10. Leg Climbs: One leg is straight up, the other one either half bent or straight in front. Either reach straight up and touch your toes, or you can grab the side of your leg once for support and then touch the toes. Do 12 on each leg. 

11. Mason Twist

Summer 2012

Training for the 2012 season has officially started! Remember why summer training is so important to you as a cross country runner. Follow the 2012 guide and continue to write down your daily mileage. Make sure to email coach Sunday or Monday your weekly totals. Updated totals will be posted for each runner by mid-week.

This will be a great summer, one where you will become a stronger runner and get to know your teammates. You can do this!

9:54:1

Congratulations to our 4 x 800m relay team for breaking the 23 year Spring Lake school record. Their time of 9:54:1 was nearly two seconds faster of 9:56 set back in 1989. Awesome job girls!

Team members (left to right)

Cory Cork, Brittany Beeler, Ashley Warner and Halle Billinghurst.