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Metro Health Grand Rapids Marathon Newsletter
Sponsored by Soigneur
13 August 2010 |
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The Life of a Race Director
Dave Sheble and I have been playing phone tag for a day or so and finally hooked up this afternoon. "How you doing Dave?" I asked. He laughed at me. "You know EXACTLY how I'm doing!"
He was right. Dave is a new race director of the new Fox Valley Marathon. He's just over a month out from his first marathon. And I DO know exactly how he's doing!
He's in what I refer to the "constant motion" time of planning a race. It's not necessarily a crazy time (Dave might disagree), but it is a time when you get up in the morning and pretty much keep going until you hit the sack about 18 hours later. I find it REAL enjoyable. It's about that time for me right now too. LOTS of little projects to do, and most of them are fun. Today was a "normal" day for me. Boot Camp at 5:30 a.m. Work on new maps for the Milford 30K I measured on Sunday. Answer emails. Order staff jackets. Pick up kids marathon flyers and deliver them to staffer Pat Carey to distribute. Pick up some paperwork from Gazelle. Meet Dan Droski back at my place to loan him some coolers and stuff for his Fallsburg Marathon this weekend. Meet with Highland Group to approve artwork for shirts, Pepsi truck backs, and Kids Marathon posters. Work on a few things back at home for a couple hours, then go meet up with the No Surrender Running Club for a 4-mile run with some inner-city kids who are doing their first half-marathon right here at home on October 17th. Relax and work on my newsletter that I really would like to have gotten out yesterday. Then the lovely Francine walks in wearing (CUT TO COMMERCIAL)
IN STORE REGISTRATION IN GRAND RAPIDS!
We'll be at Gazelle Sports in Grand Rapids this Saturday from 10 - 1. In-store registration discount, and lots of great merchandise to check out while you're there.
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The staff keeps copying me on stuff they're doing. Lynne is working on getting all the volunteer groups into the mix. George and Andy are working the Start/Finish "village" to make it even better than before. Ann's looking for expo exhibitors & goody bag stuffers. There's stuff going on ALL THE TIME!
Fox Valley--Now, back to Dave. One of the cool things they're doing down there is doing a 20 mile race along with their full and half. In fact, for those of you in the Illinois area, it's our official 20 mile training run for all of you. Check 'em out!
Friday morning is coming. Can't wait!
LABOR DAY 30K - MILFORD, MI
Want a great training run for your fall marathon? Saturday of Labor Day weekend, my good friend Doug puts on a really nice race in Milford.
Now, it's a bit of a challenging course. Think of running on a roller coaster. Crossing the finish line on this one will be VERY SATISFYING. Plus, if you can do this one the first weekend of September, you'll DEFINITELY be ready for that October Marathon. Check it out at www.laborday30k.com
SOCKS, HATS, EXTRA SHIRTS
Hey--is there anyone out there who has experience putting a store together on the Internet so we can be more efficient with this? Want to work for cheap? I could use some help making this better!
Order stuff. Help me get my storage space opened up for this year! Last year's shirt price is now down to $10 plus shipping. I just cut the sleeves off of one so that I could use it for a summer training shirt. Also will be great for those warmer marathons that are coming up in the next few months.
Extra Red Shirts from 2009 are available at the BUYSTUFF link. $10. Socks, $5.00. Hats are $10.00. www.cooladventures.net/buystuff.htm. Still have a bunch of the 2008 shirts for only ten bucks too, if you like.
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Helen DeVos Children's Hospital Kids Marathon Kick-Off
The Metro Health Grand Rapids Marathon is pleased to continue its efforts to promote health and fitness among the youth in our community by offering children the opportunity, free of charge, to participate in the Grand Rapids Kids Marathon, being sponsored this year by the Helen DeVos Children's Hospital. The Helen DeVos Children's Hospital Grand Rapids Kids Marathon is scheduled to take place at 1:30 p.m. on Saturday, October 16, 2010, at the David D. Hunting YMCA. Currently in its fourth year, the Kids Marathon was started in response to a growing need to improve the health and fitness of our youth by promoting healthy lifestyles through increased physical activity and attention to good nutrition.
Sponsors, Community Partners, and Media Partners of the Kids Marathon include Gazelle Sports, Metro Health Sports Medicine, Life EMS, David D. Hunting YMCA, Highland Group, the Grand Rapids Public Library, the Kent District Library, GRKids.com, and TheBigBinder.com.
WHAT IS A "KIDS MARATHON" AND HOW DOES IT WORK?
Children register here for free Kids commit to running or walking at least one mile, three times each week, with a friend or family member. Children are encouraged to begin training in mid-August. They track their progress on the logbook form which can be downloaded and printed from this website page. The log goes through mile 25. As the children reach milestones on their log (5, 13, and 20 miles), they are invited to go to any of the Gazelle Sports locations to receive a prize!
By Race Weekend, the children will have covered nearly a marathon distance. They'll run or walk the last 1.2 miles starting at the very same Starting Line as the "big kids" do for the Marathon! On the day of the event, pre-registered runners will receive:
- An official race bib.
- A really cool tshirt
- Finishers receive a Helen DeVos Children's Hospital Kids Marathon medal and certificate.
- Post-race refreshments.
We believe that as a result of training for this event, children will discover the fun of being active and fit, and that they will continue their healthy lifestyles well beyond race weekend, making physical activity and good nutrition a priority in their lives. It is our hope, too, that friends and family members will have fun training with the children and will also benefit by becoming more fit and healthy. |
The Next New Holland Brewery Beer Run
Vitale's in Comstock Park, Tuesday, Sept 7. Stay tuned for more details!
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Hydration - by Dr. Ed Kornoelje
It's been a hot summer-humid too. The following is an updated article on hydration. You may have seen some of this before, but this is important stuff, always good to review. If it is new better yet-we'll try to keep you hydrated during your training and racing.
1. DRINK! This may sound obvious, but if you stay in your cool weather routine as the weather gets warmer, you may be under hydrated. Drink when you are thirsty.
2. DON'T OVER-DRINK! In longer walks/runs, a lot of sweat is lost. Sweat contains both water and electrolytes. Both need to be replaced to avoid medical complications. If this is done solely with water, an imbalance may occur-too much water, not enough sodium. To avoid this problem, we suggest the following:
� Drink 16 ounces of fluid 1-2 hours prior to starting the run.
� Drink another 8-16 ounces 1/2 hour prior to the run.
� During the run, drink no more than 3-6 oz per mile (3 oz if you weigh about 100 pounds and 6 oz if you weigh about 200 pounds).
� Adjust the rate of fluid intake to run pace: slower run pace = slower drinking rate (8 min pace-10-12 oz / 20 min, 9-10 min pace-8 oz /20 min, over 10 min/mile-4-6 oz / 20 min). In a race the aid stations may be closer together than this-you do not have to drink at each one.
� Consider using a sports drink (such as Gatorade/PowerAde) to replenish fluid-it has the electrolytes already mixed in.
3. BE CAUTIOUS about taking anti-inflammatories/NSAIDS (like Motrin, Advil, ibuprofen, Aleve) 24 hours prior to a run. During exercise, the kidneys play a key role in regulating electrolytes to prevent dehydration. NSAIDS affect the kidneys ability to regulate these electrolytes & can cause other medical problems. Taking Tylenol is OK.
Join Metro Health Sports Medicine at Gazelle Sports Grand Rapids every Wednesday night from 6-8 PM for an Injury Clinic. These will be brief one on one sessions. Contact Gazelle for more info and to schedule a time. For more information or to schedule an office visit, you can contact Metro Health Sports Medicine at 252-SPORT (252-7767). Be active.
Dr K |
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After running a great obstacle course yesterday morning, we'll be back at the Union HS track Tuesday morning for some 800 repeats.
Try a free session if you like. Meet us and get all hot and sweaty! And have some fun!
5:30, Tuesdays and Thursdays. Want to try a couple sessions for free? Come on out. Email me with the subject line "Boot Camp" for more info!
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I ran 4 miles last night with some pretty cool kids at the No Surrender Running Club. Ashley, Rolando, Josh, and Samuel - all between 11 and 14 I think, are training for the half-marathon. I'm seeing some pretty good determination out there--even though it was around 90 degrees when we started, they were going to do the miles no matter what. A few short weeks ago, getting through one mile was tough. Now they're up to six or seven for their long runs, and on the way to becoming some of the youngest finishers of our event!
Running brings us all together. No matter what the age, profession, background, when we're running we're all friends!
Can't wait to see you all in October at the FINISH LINE!
and the adventure continues....
Don Kern
Race Director, Metro Health Grand Rapids Marathon
P.S. If you want to respond to this newsletter, change the subject line so I don't just end up thinking it's a bounce notice or something. Thanks!
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| This newsletter sponsored by: | |
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| And now...a word from our SPONSORS!
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| The Schedule
September 25, 2010
20 Mile Training Run hosted by Gazelle Sports
October 16th 2010 9 - 6
Health & Fitness Expo and Packet Pickup at the David D Hunting YMCA
October 16th 2010 Helen DeVos Children's Hospital Kids Marathon
Final 1.2 miles at 1:00 pm
October 17th 2010 Seventh
Annual Metro Health Grand Rapids Marathon, Half Marathon, and Relay
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| LIFETIME RUNNER |
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Enter Once, Run Forever!
You can enter the Metro Health Grand Rapids Marathon for LIFE.
For $725, you get to enter the full or the half marathon for as long as we're still in business!
You'll get a permanent number, some extra swag, and the adoration of your fellow runners.
If you've already registered for this year but would like to upgrade, we can make that work too--just email me and we'll get it figured out. | |
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