march/april 2017 — volume 34, number 2 in passing · 2 in passing newsletter of the second wind...

IN PASSINGMarch/April 2017 — Volume 34, Number 2

NEWSLETTER OF THE SECOND WIND RUNNING CLUB

IN THIS ISSUE

New President IntroductionAnnual Awards BanquetRRCA National Convention Preview

20 Questions with Mike Lindemann20 Questions with Jan SeeleyHow to do Recovery Runs RightRace Results

2 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Keep those stories coming!Your contributions to the newsletter are vital. Please e-mail your race results,

articles, photos, etc. by April 15th for the May/June issue.Articles and accompanying photos to [email protected]

Results and race photos to [email protected]

Want to get the Word Out? Advertise with Us!

Full Page: $85 (single insertion) $216.75 (½ year; 3 insertions) $382.50 (full year; 6 insertions)

Back Half Page: $75 (single insertion) $191.25 (½ year; 3 insertions) $337.50 (full year; 6 insertions)

Half Page: $50 (single insertion) $127.50 (½ year; 3 insertions) $225.00 (full year; 6 insertions)

Quarter Page: $30 (single insertion) $76.50 (½ year; 3 insertions) $135.00 (full year; 6 insertions)

Business Card: $15 (single insertion) $38.25 ( ½ year; 3 insertions) $67.50 (full year; 6 insertions)To place an ad or to receive more information, please contact John North by e-mail at [email protected].

Please send corrections, comments, criticisms, or suggestions to Nicholas Heller at [email protected].

For changes in street address, telephone number, or e-mail address, please contact the SWRC membership coordinator at [email protected]. Starting with the next issue of In Passing, newsletters will no longer be printed and mailed - instead, the newsletter will be available in full-color online and notification of this will be sent via email if you have supplied your email address to the SWRC membership coordinator.

Cover Photo: Still having a blast despite the barely-above-zero temperatures at the Siberian Express trail race, Female Runner of the Year Katherine Meacham leads the charge up the final big hill, Lori Heller and David Boyce following close behind! Photo by Nicholas Heller

Officers

President Magdalena Casper-ShippTreasurer Marc MillsSecretary Amber Anderson

Board Members

Amber Anderson, Richard Brannon, Magdalena Casper-Shipp, Bill Dey, Jim Fair III, Nicholas Heller, Aldo Manfroi, Marc Mills, Ben Newell, Valeria Rohde, Andrea Stack, Richard Tapping

Race Coordinators Magdalena Casper-Shipp, Bill Dey, Aldo Manfroi

Webmaster webteam@secondwind runningclub.org

Newsletter TeamEditor Nicholas HellerRace Editors Kirk Bedwell, Richard TappingAdvertising John North

www.secondwindrunningclub.org

http://www.secondwindrunningclub.org

March/April 2017 — Volume 34, Number 2 3

Join the club and receive six great issues each year!

For membership information, visit http://www.secondwindrunningclub.org/membership.

Electronic-Only Option for the Newsletter

We are offering the option of receiving In Passing via e-mail as a full-color PDF (hard copy sent by mail is black & white). Starting with the next issue, the newsletter will not be printed (by the club).

Want to know about new running events, changes, or last-minute updates? All members are part of the club’s email list on Google Groups. Make sure your Google preferences are set to receive these emails.

President’s Corner with new President Magdalena ..................................................................4New Members for December and January ................................................................................5RRCA News - National Convention ...........................................................................................6Second Wind Award Winners .....................................................................................................8Second Wind Awards Banquet ....................................................................................................9Twenty (or so...) Questions with Mike Lindemann .................................................................12Buffalo Trace Trail Race Announcement! ...............................................................................14Twenty (or so...) Questions with Jan Seeley .............................................................................15Maximize Your Recovery to Run Your Best ............................................................................18Second Wind Spring Fun Run and Pizza Party Announcement ...........................................21Race Results ................................................................................................................................22Mountain Goat Entry Form ......................................................................................................24

IN THIS ISSUE

http://www.secondwindrunningclub.org/membership


Second Winders,

As many of you know, I do a lot of trail running. But a few weeks ago, I decided to answer Nicholas Heller’s email looking for interested club members to run at the Illini Club Track Meet. As president now, I felt like I needed to get outside my comfort zone of long, slow trail runs and participate in more club events. Fast forward to this morning… 16 miles of marathon training in blustery winds and snowflakes in the air. I go home, shower, eat some food, and head to the Armory to run a mile. Fast. Let’s just say that it did NOT go well for me. I started out keeping up with a group of college-aged girls, but after mid-way through the second loop, with six more to go, I realized there was no way in hell I could keep run-ning that fast. When I got lapped, I wisely got in the second lane to stay out of the way. I nearly stopped at lap 7 of 8 – after all, half the other people were finish-ing then. But, in the spirit of trying new things, I kept going and finished the mile. Those 7 minutes and 14 seconds, inside, were more misery than all 16 miles and three hours of cold wind had been in the morning – and I’m glad I made the choice to get WAY outside of my comfort zone and do it.

Other Second Wind and running-related escapades I have planned this year focus on getting more in-volved. As president, I’m looking forward to learning what sorts of things our members would like us to do more of. I also want to know what the club hasn’t done, or hasn’t done enough of, from your perspec-tive. A project I’d like to take on is reaching out to

lapsed members and finding out why they left. While I have been on the board since January 2016, and have a firm grasp on what we actually do now, I’m excited to get more into the inner workings of the club structure, including diving into finances with the assistance of our new treasurer. That happens to be none other than Past President Marc Mills! He and I are headed to Detroit for the annual Road Runners Club of America convention in a couple weeks and we will come back with ideas, inspiration, and advice from running clubs around the country. We all know about the race circuit awards, but an often-neglected aspect of our club is the volunteerism. This year, Marc is going to address this as the coordinator of the Build a Better Second Wind program (thank you Ryan Anderson for all your help in the past!). Also, Laura Owen will be running the Fall Women’s Beginning Running program for Letitia, and we’ve expanded to offer a spring version, too! Up next: a Beginning Running program that’s not just for women!

President’s Corner

Firmly inside my comfort zone running on a trail with Andrea Stack and John North. Photo credit: Don Frichtl

On the starting line for the 1 mile run at the UI Armory. I could already tell this was going to be rough. Photo credit: Marc Mills

New Members for December and JanuaryDecember

Phillip GramlyWeston HarmanRobin MaierKati Seeley

January

Jasper AndersonJulia AndersonRobin BedwellKate BlahnikJustin BlueMarmalade Casper-ShippAlexandra CoteRobyn Ellerbrock

Reza Ghazi-MoradiJennifer Hagler Audrey HeckelJeff HowesJodi MillerMike NeaultMy NguyenShannon PercocoJeannine Reese

Cari RinckerEdward SeidelRachel Service


On a more personal level, I signed up for a race called the Tahoe 200. It is neither teeny tiny or short – in fact, it is 205.5 miles, with 35,117 feet of elevation up (and the same back down), over 100 hours. I keep jokingly saying that it’s just one loop around Lake Tahoe, and I run one loop around a lake (Clinton) all the time – no big deal.

So I encourage all of you to do something a little bit different in your running with Second Wind this year. Maybe you’ll find something new about running to love, or reaffirm that what you’re doing is what you really like.

See you on the trails,

[email protected]

Help us Build A Better Second Wind! Photo credit: Tom Burton

A streak of unseasonably warm weather allowed us to pull out a map of Lake Tahoe and work on our map-reading and gummy bear-eating skills post run.


RRCA NewsWritten/compiled by Nicholas Heller

RRCA National Convention in Detroit

The 59th RRCA National Convention will be hosted by the Downtown Runners and Walkers and the Parade Company in Detroit, MI. This year, we will be Celebrating Community Transformations Through Running, and it all starts with the welcome recep-tion on Thursday March 9 and concludes on Sunday March 12 with the RRCA National 5K Champion-ship, the Corktown Races 5K. The director of this race, Doug Kurtis, will be at the convention to speak on Friday! He holds the World Record for the most sub-2:20 marathon finishes. He has completed 205 marathons with 200 of those finishes under 3 hours, with the last sub-3 hour marathon run at age 61. He’s won 40 marathons in his career with 12 of those wins running as a masters. He is a five-time Olympic Tri-als qualifier: 1980, 1984, 1988, 1992, and 1996. As an accomplished runner, his Cork Town Races draw nearly 10,000 participants. He is also the race director for Detroit’s Thanksgiving Turkey Trot which boasts over 20,000 participants, making it one of the largest Turkey Trot races in the US.

And after this firecracker gets things started on Fri-day, two other big names will highlight Saturday. Craig Virgin is an American distance runner who was born and raised in Illinois before going to the Univer-sity of Illinois where he won nine Big Ten titles. He is the only American male to be on three Olympic teams in the 10,000 meters (1976, 1980, 1984), and the only American male to win the IAAF World Cross Country Championships...and did it twice. His victories came in Paris, France (1980) and Madrid, Spain (1981). Over lunch he will talk about his beliefs that ideal conditions or circumstances are not always necessary to be the best... but that the right attitude and a strong inner drive will always take you further! Craig’s life story---his ability to identify and commit to his dreams, persistence in the face of adversity and knack for reaching his goals some way or somehow will make you examine your own attitude, as well as your own self-imposed limits and boundaries. Craig Virgin will show you that we are all truly capable of surviv-ing or achieving far more than we think.

For further inspiration before Sunday’s race, Desiree Linden will speak on Saturday night after being inducted into the RRCA Distance Running Hall of Fame. Desiree Lin-den is a two-time U.S. Olympic Marathoner, includ-ing her recent 7th place effort in Rio. Linden also earned All-American honors in both cross country and track during her tenure at Arizona State University before joining the Hansons Brooks Distance Project in Rochester, Michigan. Linden wowed the marathon world with her near win at the 2011 Boston Marathon. Her second place finish, an incredible 2:22:38, set an all-time U.S. record on the Boston course (since broken) and made her the third fastest American ever. Linden was named USA Track & Field’s Athlete of the Week for her performance. After several other spectacular runs in Boston, Des now owns three of the six top American times in history on the famed Boston course. A self-proclaimed bacon aficionado, her hobbies include writing, coffee drinking, throwing out first pitches at Major League ballgames, relax-ing with her dogs Miles and Atlas, listening to good music and outrunning her husband, fellow mara-thoner and budding triathlete and Kona veteran, Ryan Linden. The crowd will be treated to some of these stories and more!

The Convention consists of educational workshops on best practices, the RRCA Annual Meeting of the Membership, the National Running Awards Banquet, and several social networking luncheons and events. In addition to Linden’s Hall of Fame induction, she has picked up the Road Runner of the Year Award (Open Female), along with Jared Ward (Open Male), Meb Keflezighi (Male Master), Colleen De Reuck (Female Master), and Tatyana McFadden (Outstand-ing Challenged Athlete). Hundreds of runners, club leaders, event directors, and corporate supporters attend the RRCA Convention. Representing Second Wind Running Club from Champaign-Urbana-area in Central Illinois will be Magdalena Casper-Shipp and Marc Mills.

http://www.rrca.org/convention

http://www.rrca.org/


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Runner of the Year/Male – Richard Tapping Runner of the Year/Female – Katherine Meacham Master Runner of the Year/Male – Eric Berlin Master Runner of the Year/Female – Laura Owen Ultra Runner of the Year/Male – John North Ultra Runner of the Year/Female – Bonnie McElwee Most Improved Runner of the Year/Male – Nic Carter Most Improved Runner of the Year/Female – Gen Long New Runner of the Year/Male – Mike Davis New Runner of the Year/Female – Martha McSims Spirit Award – Murray Kirby Spirit Award – Shirley LeMay 110% Award – Lynda Ramirez 110% Award – Marc Mills

Second Wind Award Winners

2016 SWRC award winners, left to right, front row: Nicholas Heller (posing for Richard Tapping), Murray Kirby, Mike Davis, Laura Owen; second row: Martha McSims, Lynda Ramirez, Shirley LeMay, Gen Long, John North, Katherine Meacham, Bonnie McElwee; third row: Marc Mills, Nic Carter, Eric Berlin.


Second Wind Awards BanquetPhotos by Beth Scheid

Above: Our champion photographer, Beth Scheid, and Bruce Hajek. Left: Incoming and outgoing board members, left to right: Andrea Stack, Marc Mills, Magdalena Casper-Shipp, Ben Newell, Amber (and Nora) Anderson, Derek Clark, Randy Stearns, Richard Brannon, Letitia Moffitt, Ryan (and Dean) Anderson, Bill Dey, Kirk Bedwell, Aldo Manfroi, Jodi Heckel, Nicholas Heller

Former President Marc Mills passes the gas mask to our new President Magdalena.

2016 Male Master of the Year Eric Berlin smiles with a great friend and race rival, Carl Larsen Jr. who passes on that award again this year.

2016 Most Improved Male Runner went to Nic Carter, who set a PR in every distance in existance and ran all the circuit races (the second is not an exaggeration ... well, the first isn’t really, either!).


Murray Kirby is recognized for all his hard work and enthusiam with one of the two Spirit Awards this year!

Nancy McCarty, Sandra Loeb, and Chris Delis share stories before dinner and awards.

Mike Tankersley says, ‘Do not interrupt arts and crafts time!’ His name tag turned out quite nicely. Also making works of art are Letitia Moffitt, Ken Welle, and Michele Marcus.

Hannah Choi, Joel Plutchak, and Barbara Jones share some running knowledge.

At right, the 400-level winners in the Build A Better Second Wind Program are recognized for all they do for the club.


Jan Seeley, Bonnie McElwee, and Martha McSims are all smiles at the awards banquet!

Below, the 300-level winners in the Build A Better Second Wind Program.

Above, (nearly) everyone voting in favor for the new board members.

Left, a great running family enjoying the night! Left to right, Nikita, Tora, Lenore, and Tavi.

Thanks to everyone who came and made the night a huge success!


Twenty (or so...) Questions with Mike LindemannBy Bruce Butler

This month we were lucky to catch up to our two Twenty (or so) Questions interviewees – Mike Linde-mann and Jan Seeley. First up is Mike Lindemann. Most of us know him as a co-owner of Body n’ Sole Sports, starting in 1979. He is also a charter member of Second Wind Running Club. He is married to Liz and together they have three daughters – Laura, Allie, and Rachel. He is also the Head Basketball coach of the Parkland women’s basketball team, and has been for the past four seasons (you may remember they had a deep run in the national tournament last year!). Additionally, he has directed the Champaign County Freedom 4th of July Race for the past 20 years. Of course, right now he is performing his duties as co-director of the Christie Clinic Illinois Marathon com-ing up in April. If all of that is not enough, read on!

1. How did you get involved in running an event like the Illinois Marathon instead of run-ning a race like the Illinois Marathon? Jan Seeley and Mark Knutson came to me because ever since the Freedom Marathon at Allerton Park, I always had a route that I thought would be fun to race through Champaign-Urbana.

2. Do you have a mentor that has helped make you a better race director? Jan Seeley. She helps me keep track of all the little details that need to be covered to make the Illinois Marathon successful. Whenever we have a request from sponsor, volun-teers, or runners, “no” is never an option.

3. What’s the best advice you ever received? Never rest on last year’s race. Make the next one bet-ter.

4. Do you get tired of people asking, joking or whining about the weather on race day? Not really. It (the weather) is always the race director’s fault!

5. What are 3 things every Illinois Marathon runner, from 5k to 26.2, should know? 1. The volunteers are the best you will see in any race. 2. Enjoy the moment. 3. Don’t show up 5 minutes before the race.

6. What parameters were considered when set-ting up the course? Was Memorial Stadium the only spot you really wanted to have the race fin-ish? We wanted to showcase the whole community of Urbana, Champaign, and the U of I, without cross-ing any railroad tracks.

Second Wind Members

http://illinoismarathon.com/

http://www.bodynsolesports.com/


And Memorial Stadium and State Farm Center of-fered the most parking, and the Stadium Finish was an added bonus.

7. What is the most frequently asked question? Toilets – toilets and toilets

8. What is your occupation and how do you fit being a Co-Director of the Illinois Marathon around it? Co-owner of Body n’ Sole. My first race directing job was for the Christie Clinic Run for the Health of It (25 years ago, before becoming the Chris-tie Clinic Illinois Marathon), and I also directed the last Freedom Marathon at Allerton Park in 1982.

9. How has the Illinois Marathon changed the running scene in Champaign County? Plus side: More active people in community, more healthier people in community. Negative side: There are too many races now.

10. What is the best selling Illinois Marathon merchandise? Quarter-zip pullovers and beer mugs

11. I watch the relationship you have with your co-director and it seems the two of you get along extremely well. Has it been that way since day one? Yes, Jan has always understood, for the most part, my half sentences. I go from one topic to the next before I finish the first topic.

12. Besides agreeing to do this interview, what’s been the biggest mistake or learning moment as the Race Director? Two years ago, when we made the call (along with city officials) to call off the 2014 Il-linois Marathon. We learned so much of what to do or not do, hopefully we will never need to use it.

13. Since you are also a runner in addition to being the Co-Race Directors, here’ a few running questions. What’s the worst running injury you’ve had? I am currently running on a right knee replace-ment.

14. What is your typical weekly mileage? 20 miles per week

15. What’s your go-to shoe right now? Asics Kayano

16. What’s the biggest mistake you ever made in a race? When I ran a P.R. in the St. Louis Marathon, maybe November of 1983, last 10K took me 45 min-utes. I guess at some point I should have taken some water.

17. Can you get yourself out the door without a group or running partner? Yes, I enjoy running alone.

18. Which PR are you most proud of? St. Louis Marathon 2:42

19. Since running in the Illinois Marathon is not possible, what races do you look forward to partici-pating in? Any race that is out of town, that people don’t know me.

20. And lastly, describe a perfect April 21-22, 2017? 22,000 people – Not one negative comment, 22,000 smiles!

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EVENT AND COURSESecond Wind Running Club is proud to sponsor the 15th annual Buffalo Trace Trail Run at Lake of the Woods Forest Preserve in Mahomet, IL. The course is a 5-mile trail run near an old buffalo trace or trail created by a massive herd of buffalo. The 5-mile course will traverse rolling hills, small forests, open meadows and prairie. The race will start and end at the west parking lot of Lake of the Woods Forest Preserve off of Crowley Rd. (north of the high school). Par-ticipants will park at the high school and walk a quarter mile to the race start.

AWARDS Awards will be given to the top three male and female run-ners in the following age groups: Under 15, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70 and over. Random prizes awarded to both walkers and runners.

SPONSORS

Second Wind Running ClubBody n’Sole

Mahomet IGAGreat Harvest Bread Company

Champaign Co. Forest Preserve District

ONLINE PREREGISTRATION ONLYRegister for the race at:

http://secondwindrunningclub.org/races/buffalotrace

There is no mail-in registration.Online registration closes Thursday, May 11.

The registration fee is $20 + $2.75 SignMeUp.com pro-cessing fee. There is a $2 discount for Second Wind mem-bers. Race day registration takes place 6:30 to 7:30a.m. on Saturday, May 13, at the Mahomet-Seymour HS parking lot. T-shirts are guaranteed for runners registered by May 6.

PACKET PICK-UPPacket pickup will take place at Body n’Sole (1317 N Dunlap St, Savoy, IL 61874) on May 12 from 4 PM to 6 PM. Race day packet pickup will be from 6:30 to 7:30 AM at the Mahomet-Seymour HS west parking lot.

DIRECTIONS TO PARKINGTake I-74 to Hwy 47 (Exit 172) at Mahomet, IL. Head south on Hwy 47 until the rst stop light (Franklin St.). Turn right on Franklin St. Follow Franklin St. uphill to a stop sign. Turn right at stop and go to next stop sign. Turn left onto State St. Stay on State St. for about a half mile until you reach Crowley Rd. (high school will be on your right). Take a right on Crowley Rd. and enter parking lot on side of high school.

Due to insurance policies, no dogs or baby strollers are allowed.

Additional information is available at www.secondwindrun-ningclub.org or contact Andrea Stack or Jeff Kohmstedt at [email protected]

Buffalo Trace Trail Race5-mile run

SATURDAY, MAY 13, 2017 at 8 AM LAKE OF THE WOODS FOREST PRESERVE, MAHOMET, IL

http://secondwindrunningclub.org/races/buffalotrace


Twenty (or so ...) Questions with Jan SeeleyBy Bruce Butler

As I wrote earlier, this month we were lucky to catch up to our two Twenty (or so) Questions inter-viewees – Mike Lindemann and Jan Seeley. Up next is Jan. This year the Christie Clinic Illinois Marathon celebrates the 150th anniversary of the founding of the University of Illinois. Had it not been for that 1867 event, it is doubtful we would have gotten to know Jan since the reason she came to Champaign-Urbana is to go to grad school here in 1987. I would say Jan has made quite an impact on our community in her thirty years here. Jan was married to the late Joe Seeley, a fellow Second Winder, and they have two sons, Jake, a PhD student at the University of California, Berkley, and Paul, a senior at the Univer-sity of Southern California. Read and enjoy!

1. How did you get involved in running an event like the Illinois Marathon instead of running a race like the Illinois Marathon?

Race founder Mark Knutson of the Fargo Mara-thon was a running industry friend and advertiser in Marathon & Beyond. He called me up in June of 2007 and said, “Hey, Jan, I’m thinking of starting a new race weekend, and I think Champaign-Urbana would be a great place. Can you help me?” The rest is his-tory. I went from being on the race committee in Year One to being the co-director with Mike starting in Year Two and then part of the local owners’ group in Year Three and now I am the full-time director.

2. Do you have a mentor that has helped make you a better race director?

Many, actually. Beth Shluger, the executive direc-tor of the Hartford Marathon; Dave McGillivray, the Boston Marathon Director; Scott Keenan, founder of and race director for Grandma’s Marathon (Duluth, MN) for 40 years; and Doug Thursday, executive director of Big Sur are my biggest mentors.

3. What’s the best advice you ever received?

“Your race is only as good as your previous year. You have to do it all over again the next year…and better than before.”—Scott Keenan, Grandma’s Mara-thon

4. Do you get tired of people asking, joking or whining about the weather on race day?

Not really! We try to have fun with our bad weath-er luck. What’s tough, though, is when folks cuss me out in an email about the weather. This past year I got a few charging me with endangering our entrants’ health by forcing them to run in the rain (instead of cancelling the race). Sheesh.

5. What are 3 things every Illinois Marathon runner, from 5k to 26.2, should know?

All races finish at the 50 yard line of Memorial Stadium. Every finisher receives a drawstring back-pack, a shirt, and a finisher medal. Our website has answers to most any question you might have about the race.

Jan Seeley celebrates at the finish line with the last two finishers of the 2016 Christie Clinic Illinois Half Marathon

http://illinoismarathon.com/


6. What is the most frequently asked question?

Where is…..[fill in the blank] ?

7. What is your occupation and how do you fit being a Co-Director of the Illinois Marathon around it?

Since the beginning of 2016, my occupation has been the full-time director of the CCIM. That said, for the first 8 years of the race, my work on the race overlapped with my job as the publisher of Marathon & Beyond magazine. Somehow, I managed to work almost two full-time jobs. Life is much saner for me now that I only have one full time job.

8. How has the Christie Clinic Illinois Marathon changed the running scene in Champaign County?

The race has tremendously increased the number of runners in the community. There’s so much pride and “ownership” of the race by local runners and that’s really cool.

9. I watch the relationship you have with your co-director and it seems the two of you get along extremely well. Has it been that way since day one?

When Mark Knutson asked Mike and me to be the co-directors starting with Year Two, we started run-ning together almost every Wednesday morning (un-less one of us was injured). Honestly, that’s been the best thing for us—time for us to become better friends, to talk about race stuff, and to stay on the same page with the never-ending flow of race details. Mike is kind of quiet and I am not. My nickname for us is Sparky and Eeyore!

10. Besides agreeing to do this interview, what’s been the biggest mistake or learning moment as the Race Director?

Something that has, over time, really sunk into my bones as one of the directors is this: our event is not just a few different events with lots of runners; it’s 20,000 different races. I strive to do anything and

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everything possible to personalize the experience for every single entrant, whether that’s answering a phone call at 11 at night, responding to every email I get, handing out medals at the finish line, exchanging shirts after the event, and so on. I take my nickname as the “make people happy person” seriously! 11. Since you are also a runner in addition to being the Co-Race Directors, here’s a few running ques-tions. What’s the worst running injury you’ve had?

After 40+ years of running, I’m finally facing my toughest challenge, a slight degenerative tear in my right medial meniscus. I’m working around it. Running less and doing more cross-training, and strength train-ing. I am running 3 days a week instead of 5-6. Given the choice of no running vs. only being able to run a few times a week, I’ll take the latter.

12. What’s the best running book you’ve read? Running & Being by Dr. George Sheehan

13. What is your typical weekly mileage? With the injury, I’m only running about 20 miles a week but I am also walking several times, swimming once a week, and doing strength training 2 to 3 times per week.

14. What’s your go-to shoe right now? My ONLY shoe….Saucony Hurricanes. Jed Bunyan says I “have a Saucony foot.” Have never been able to run in anything but these shoes.

15. What’s the biggest mistake you ever made in a race? I really can’t think of anything. I dropped out of one race in my life, the Pikes Peak Ascent, on a very hot and humid day about 10 years ago. I turned myself around. Continuing that day would have been my biggest mis-take, but I lived to run another day.

16. Can you get yourself out the door without a group or running partner? Absolutely.

17. Which PR are you most proud of?

Probably my 3:27 marathon PR in 1989. Two weeks before the race, I was on the winning women’s River to River team. I kind of overdid it that weekend and I was still pretty beat up going into the marathon (Lake County Marathon, RIP). I went through 20 miles in 2:30 and then blew up….it took me 57 minutes for the last 10K, at a time when I routinely ran 10Ks in 40 flat. So, while I am happy about the 3:27, I really had a shot at a much faster time that day.

18. Since running in the Illinois Marathon is not possible, what races do you look forward to partici-pating in?

I have done the Pikes Peak Ascent several times recently. Love the Grandma’s Marathon or Half. I do either the full or half at St. Jude every year in Joe’s memory. That was the last marathon he ran the year before he got sick.

19. And lastly, describe a perfect April 21-22, 2017?

40 degrees at the start, 55 to 60 at the finish. Partly cloudy. Little to no humidity. No one gets lost, hit by a car, or God forbid, dies on the course. Great specta-tor support along the course. Gummy Bears and Beer for all! The 4th Mile and 27th Mile are wild successes. We welcome every runner to the finish line, regard-less of time. Food left over. All our volunteers show up and, to borrow a phrase from the Patriots’ Coach Belichick, “Do Their Job!” and all of our entrants think Champaign-Urbana is the friendliest community on the planet.

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Maximize Your Recovery to Run Your BestBy Jeff Kelly, NSCA-CSCS, USATF Level 1 Coach

Part 1 – Defining a Recovery Run

A recovery run is a run carried out the day (or two) following, or before, a hard workout day. The hard-easy principle is time-honored and stipulates that you don’t do anything that will drain you before or after a hard effort.

What exactly constitutes a recovery/easy day? Exercise physiologist Pete Pfitzinger writes that “most runners train too fast on their recovery days, which can hinder recovery….your hard days should be hard enough to provide a powerful stimulus, and your easy days should be easy enough to allow positive adapta-tions to occur.”

How slow should a runner be doing his or her recovery days? One rule is recovery runs should be about two minutes slower than your specific 15-kilo-meter to half-marathon race pace. So, if you re-cently ran a half-marathon in 1 hour 30 minutes (6:52/mile), you shouldn’t be running faster than 8 minutes, 50 seconds per mile on your recovery days. If you don’t know your pace for either of these distances, there are on-line calculators to help you figure them. One of the best is mcmillanrunningcalculator.com.

Part 2 – Recovery runs for the fitness runner?

Let’s say you are someone who doesn’t do track workouts, tempo workouts or anything other than a routine 4-5 miles every other day. That’s fine. These runners probably don’t need to run recovery runs, as their accrued muscle damage will likely be minimal (see part 3).

This article is geared towards runners who do hard workouts and so need to really maximize their re-covery in-between workouts. That being said, if you enjoy running, why not take the step of becoming a runner who pushes his or her limits? That is accom-plished through variation of efforts, strength training and high-intensity efforts. Give it some thought.

Part 3 – The Physiological Basis for Recovery Runs

Running very slow might seem counter-productive. You’re not pushing yourself and you’re probably still sore from yesterday’s workout, so why not just take a day off? Well, there are a few reasons why running relatively very slowly improves your performance.

First, according to Coach Jeff Gaudette of run-nersconnect.net, a runner’s muscles undergo “micro-tears” following a hard workout. These micro-tears cause soreness. A runner’s body “heals these small micro-tears through the circulatory system, which delivers the oxygen and nutrients to the muscles that need repair.” In other words, easy running al-lows you to deliver oxygen and nutrients directly to muscles used during running. If you run easy enough, “the stress and micro tears that result from running are virtually non-existent, so the recovery outweighs the slight muscle damage.”

Therefore, you should look at recovery days as not even an advancement of fitness, but more a regenerative effort done so slow, even uncomfort-ably slow at times, that the end result is you are more recovered and ready to approach an upcoming work-out physically and mentally.

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Part 4 – How do Area Coaches and Runners do their Recovery Runs?

“(Recovery runs) allow me to do a longer daily run than if I ran a more faster/ moderate pace,” said Jeff Riddle, volunteer cross-country coach at Urbana High School and former 3:07 marathoner.

Riddle calculates his recovery pace based on 5K race time, and uses a recovery pace of 50-65% of 5K race pace. Riddle also said he has seen the negative effects of skimping recovery in athletes he coaches.

“I see kids running too fast on recovery days,” said Riddle. “When they do this over several weeks, I’ve seen their rate of progress stall or go backwards in races…”

Jackie Rzepecki, 2012 Olympic Marathon Tri-als qualifier and former member of the Hansons Brooks Distance Project, echoed these views. Rz-epecki said she has been a part of training groups in which recovery was ignored.

“I would either try to stay up in a group that had faster runners (because I) didn’t want to run alone,” said Rzepecki. “At first, you can ride this out and see some benefits….but this is short lived.”

“I would either peak too early…get hurt, or be burned out and start failing to hit the simple, easier workouts,” said Rzepecki. She also said running can be a frustrating sport because if you try and rush your progress, you potentially short-change all your train-ing.

“It’s like building a house,” said Rzepecki. “You need a good foundation before you can build up.” Her recovery runs now average at least a minute slower than current marathon pace, and she allows for two days of recovery in-between hard efforts.

“I always tend to start off around 8-minute pace and work my way down…during the run,” said Rzepecki.

She is not the only one working at a very, very low intensity some days. You have to look no further than two of Second Wind’s fastest male runners if you want proof that recovery days help.

“While training for (the New York City Marathon)

this fall, I was aiming for 6:30 (per mile) race pace,” said Nicholas Heller, who has run a 1:14 half mara-thon and a 4:43 mile recently.

“I did my race-pace runs at 6:15-6:30,” said Heller. “Tempo’s were about 6:00 with intervals being slightly faster. Recovery was often 8:00-9:00 (per mile) pace. This allowed a true recovery while still getting many miles in the base and allowed a chance to socialize while running.”

Benjamin Price of Champaign ran a 2:51 mara-thon personal best at the 2016 Illinois Marathon. Price runs his recovery sessions about 20 seconds slower than his “average” training pace, which correlates to 2-3 minutes per mile slower than his race paces. Price’s recovery runs, therefore, are about 8 to 9 minutes per mile, according to his calculations.

“(Slow recovery) allows me to be ready to do hard workouts….better than if I did not take some easy days,” said Price. “It also allows me a mental break when I’m just not feeling fast.” Price, like some of the other athletes surveyed, also adds strides, or short repeats of 20 to 30 seconds, at a faster pace, to some of his recovery days.

Andy Williams is a Bloomington-Normal area runner and member of the Often Running Rac-ing Team. Williams races his 5K’s at about a 6-minute pace. His recovery pace is between 8:15 and 8:30 per mile.

“I have been guilty of not running my recovery runs slow enough for years,” said Williams. “I aver-aged 7:29 per mile pace the entire year a few years ago.”

Williams also said “no matter what my pacing has been during training, (that pacing) hasn’t really made too much of a difference in my races.

Greg Huffaker is the head cross country coach and assistant track coach at Illinois Wesleyan University in Bloomington, Illinois. Huffaker said that recovery runs can take different forms, depending on the age and experience of a runner.

“If (runners) are younger, more inexperienced, (recovery) may mean a very easy, 30-minute run,”


said Huffaker. “As they get stronger, they may be able to run 60 minutes, sometimes a little more, and still recover.”

“Some days it is important to give your body some time,” Huffaker said. “The first 20 to 30 minutes you may feel terrible, but eventually feel better the last part of the run.” Huffaker also employs the philosophy that hard work is critical, but “only if you allow your body to recover and make…adaptations.”

Part 5 – Main Points/Summary

• If you ran a hard workout yesterday, or plan to run a hard workout tomorrow, run today’s miles no faster than 2 minutes slower your individual 15K to half-marathon pace.

• Feel free to add strides to your recovery runs. I support the idea of doing 5 X 20 seconds at 5K race pace, with about one minute recovery jog, at the 4-mile point of every easy run. This idea was created by Coach Jay Johnson.

• The only purpose of a recovery run is to get oxygen and nutrients to your damaged muscles. There is no benefit to running moderately fast on recovery days.

• Running adequate recovery will allow you to come to your hard workouts and races ready to per-form at your best.

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Fun Run and Pizza Party !

Tuesday, 14 March 2017Fun Run: 6:00 pmMeadowbrook Park, Urbana (Corner of Windsor & Vine)

Pizza Party: 7:30 pmJupiter’s at the Crossing

2511 Village Green Place, Champaign

Second Wind Running Club Social Events coordinated by Andrea! The club will buy pizza, salad, and soft drinks for members and their families!

Race ResultsCompiled by Richard Tapping and the Race Team

Siberian Express, 7.45 mile trail race Kickapoo State Park, IL January 7, 2017 12 Nicholas Heller 0:50:49.5 15 Brian Farrell 0:51:59.2 38 Marcus Lockhart 0:58:25.8 46 Ryan Krows 1:00:12.9 54 Jeff Kohmstedt 1:01:42.4 58 Sarka Petrickova 1:02:46.6 59 Jim Fair 1:03:14.1 64 Justin Blue 1:03:58.4 71 Pat Mills 1:04:56.1 74 Nic Carter 1:05:11.7 86 John North 1:07:12.3 88 Caleb Miller 1:07:54.9 95 Scott Reed 1:09:00.2 114 Chris Lubienski 1:11:22.8 115 Elizabeth Parkinson 1:11:49.1 119 Andrew Bower 1:12:49.3 121 Bethany Carmien 1:12:56.3 122 Magdalena Casper-Shipp 1:13:04.4 126 Andrea Stack 1:13:19.3 137 Bryan Snodgrass 1:13:55.4 142 Julie Mills 1:14:13.8 151 Tom Eaton 1:15:25.1 167 Juan Salas 1:18:15.9 175 Kati Seeley 1:18:50.1 179 Jodi Heckel 1:19:17.8 193 Jeffrey Haas 1:20:57.9 194 Murray Kirby 1:21:10.9 197 Lori Heller 1:21:20.7 198 Katherine Meacham 1:21:21.1 201 Arnoud Buzing 1:21:24.2 220 Michele Marcus 1:25:48.0 281 Bill Dey 1:44:28.6 183 Tom Rice 1:44:40.9 284 Jeff Riddle 1:44:44.1 292 Neill Schurter 1:50:00.2

Swampstomper 25K Meeman-Shelby Forest State Park, Millington, TNJanuary 15, 2017 27 Don Frichtl 2:54:05 72 Jodi Heckel 3:29:55 76 Tom Burton 3:32:07 123 Bill Dey 4:43:21 Swampstomper 50K Meeman-Shelby Forest State Park, Millington, TNJanuary 15, 2017 17 John North 6:17:45 18 Jim Fair III 6:24:29 19 Magdalena Casper-Shipp 6:26:25 31 Nic Carter 7:10:08 34 Andrea Stack 7:10:48 Charleston Challenge Midwinter Classic 5K Charleston, IL Feburary 4, 2017 3 Blue Justin 21:10.8 1AG Charleston Challenge Midwinter Classic 10K Charleston, IL Feburary 4, 2017 3 Paulson Nick 0:42:27.6 1AG5 Larsen Carl 0:47:16.1 1AG6 Silverman Scott 0:49:03.5 2AG9 Reed Scott 0:51:16.8 1AG10 Fink Ivan 0:51:51.5 3AG15 Heller Lori 0:54:17.9 1AG17 Chominski Elizabeth 0:57:59.1 1AG37 Hazen Laura 1:21:45.5


Charleston Challenge Midwinter Classic 15K Charleston, IL Feburary 4, 2017 1 Heller Nicholas 0:57:20.6 1OA4 Tapping Richard 1:06:13.4 1AG5 Kohmstedt Jeff 1:06:27.8 2AG6 Tankersley Mike 1:07:27.6 3AG7 Lockhart Marcus 1:08:05.0 1AG8 Carter Nicholas 1:11:54.8 1AG13 Berlin Eric 1:14:50.4 2AG14 Petrickova Sarka 1:15:27.2 1AG23 Salas Juan 1:25:57.6


Race Results—continued

Don’t see your results? Send them to [email protected] to make sure they are included in the newsletter!

Below: A large group of Second Wind runners ran the Charleston Mid-Winter Classic and posed with a smile after a nice lunch and collecting many awards! Photo credit: Eddie Lee

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There is a 2.2 mile walk ($20 with shirt, $12 without), 4.4 mile run ($25 with shirt, $15 without), and an8.8 mile run ($30 with shirt, $20 without). There is also a party afterwards at the Turtle Run Banquet Center!

march/april 2017 — volume 34, number 2 in passing · 2 in passing newsletter of the second wind...

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