March 22, 2017
"It's important to remember that each footstrike carries you forward, not backward. And anytime you put on your running shoes, you are different in some way than you were the day before."
 
"When you choose to see the good in others, you end up finding the good in yourself." 
 
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I trust you all realize how much progress you have made! Keep up the strong work.  You are well on your way to being ready for the 25K River Bank Run.

I will be out of town this weekend, and some of the other leaders will be running the Kent City Ridge Run on Saturday. So Paul will be leading Mentor Group, and Jerry will be there to help out as well.  Barb will be at an aid station, but the second aid station may be self-serve since Nan is helping out at the Kent City Ridge Run.

A COUPLE IMPORTANT NOTES:
  1. Zoo officials have requested that we park in the SOUTH end of the Zoo parking lot so that the closer spots are available to families with small children and strollers.  Please look for Paul at the south end of the lot near the grass.
  2. I will be making a slight revision to the training schedule for the beginners.  For the next two weeks I will be adding 1/2 mile to the beginner schedules. So next week's mileage will be 10.5 instead of 10.
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My article this week is titled "What is Good About This?." It discusses how we tend to get stuck in our own way of thinking, based on things like habits or past beliefs. But in order to find the good in a situation, we have to practice changing our mindset. In turn, finding "what is good about" a situation can enhance our experiences and our relationships.
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For those of you new to our Mentor Group, you will recognize the Mentors who are here to help you train each Saturday morning by the bright green headbands or bandanas we wear. We are nick-named the "Green Bandits."  We're eager to help you with your training for the 25K River Bank Run, so please don't hesitate to look for us if you have questions about your training, or if you just want someone to run with.  My co-leaders include Kathy Haase, Paul Beuschel, Jerry Roersma, Deborah Snider, Abbie Stoppa, and Mike Lapp.  I also want to thank Nan Hulst and Barb Minier for helping with aid stations each week.

Please remember to sign in each Saturday morning to take advantage of the "Reward Program" our Club implemented this year. The details are included in a separate space at the end of this Newsletter.

Keep up the strong work, and keep moving forward one step at a time!

Francine Robinson
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Informational Handouts & 25K Training Schedule

I will bring packets of information with me to the Zoo each Saturday with informational fliers and a 25K River Bank Run Training Schedule. These documents can also be downloaded from the Grand Rapids Running Club website ( www.grandrapidsrunningclub.org)
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The Miles for this Week - Saturday, March 25, 2017

Beginners: 9 miles.  Intermediates: 11 miles (step-back week)

THE COURSE: This week will be an out-and-back. The turns will be marked with orange Grand Rapids Marathon road cones. A cone on the right means to turn right, and a cone on the left means to turn left.  There will be two orange Grand Rapids Marathon road cones at the turnarounds.  We will have two aid stations on the course.

THE COURSES: We will be running the trails again, this time crossing the "Blue Bridge" to Indian Mounds Road, which is part of the River Bank Run course.

The beginners (9 miles): Run out the south side of the Zoo to John Ball Park Drive; turn right (west) at Butterworth and run to the trail by the Coke Plant; turn left into the trails but stay right as you enter the trail.  Continue running for about another mile until you come to a fork; take the trail to the left.  Continue on the trail until you come to the Kent Trails Grand River Bridge (the "Blue Bridge"); turn left and cross the bridge to Indian Mounds. Turn right on Indian Mounds and continue running to the beginner turnaround, marked by two orange Grand Rapids Marathon road cones (you will be almost a mile from Wilson); turn around and run back the same way.
The intermediates (11 miles):  Run out the south side of the Zoo to John Ball Park Drive; turn right (west) at Butterworth and run to the trail by the Coke Plant; turn left into the trails but stay right as you enter the trail.  Continue running for about another mile until you come to a fork; take the trail to the left.  Continue on the trail until you come to the Kent Trails Grand River Bridge (the "Blue Bridge"); turn left and cross the bridge to Indian Mounds. Turn right on Indian Mounds and continue running to Wilson/M-11; turn right on Wilson and cross the Bridge to Butterworth which is the turnaround and will be marked by  two orange Grand Rapids Marathon road cones; turn around and run back the same way.
Please use caution when running on the roads, since these are not closed courses. Be particularly aware of traffic at busy intersections and run single file when vehicles are approaching. Your safety is our utmost concern.
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"What is Good About This?"

"When we are no longer able to change a situation, we are challenged to change ourselves." Vikt or Frankl  

"Every bad situation will have something positive.  Even a dead clock tells the correct time twice a day."  
 
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"What is good about this?" 
 
Every day there are situations in our relationships--personal, work, school, group activities, etc.--where, for whatever reason (creatures of habit, learned behavior, personal beliefs), conflict develops that can make or break a relationship.  We've often heard the expression, "Pick your battles."  In other words, how important is it to make a big deal out of something?  What would be the result if we just let it go, or even better, if we "saw the good in it?"  

The other day I opened the cupboard to get a glass, and there was not even one single glass in there.  There was one dirty glass in the sink.  I asked my daughter if she had any in her room, and she said "just one."  Since we own probably a dozen, I was skeptical.  But while I was tempted to challenge her assertion that she had "only one" in her room, I was sure if I just let it go, they would turn up fairly soon.  And sure enough, the next morning there were 7-8 dirty glasses in the sink.

At one time I would have been irritated that despite my repeated requests for her not to leave dirty dishes in her room, she continued to do so.  But I read an article recently that talked about how we are all wired differently.  It also discussed  finding the good in situations.  So when I couldn't find a clean glass in the cupboard, instead of automatically getting frustrated, I paused for a minute and asked myself this question: "What is good about this?"  It wasn't hard to answer.  What is good is that I am blessed with a beautiful, intelligent daughter who works hard, studies diligently, and does thoughtful things for the people she loves, and that's more important than dirty glasses in her room.  What is good is that by not automatically reacting negatively in situations like this with my daughter, I have learned to be respectful of her as an individual.
 
Since my Stepfather passed away last October, I have made an effort to spend more time with my Mom. I know this "year of firsts" without him (first holidays, first birthday, etc.) has been, and will continue to be,very emotionally draining for her.  But as a result of visiting my Mom more often, I have become less productive at my home and feeling a little guilty about the clutter that needs to be cleared, the dust that needs to be wiped away, and the paperwork that needs to be filed.
 
My daughter will be graduating soon and heading off to college.  So I try to schedule my workouts during the evenings when she works and I don't have other commitments. Those days have become sporadic, and coupled with the injuries I've had this year, my fitness level is the worst it's been in about 15 years. 
So "what is good" about a dusty, cluttered house and a diminished fitness level? It is this:  I have been blessed with the reminder of how precious our time is with our loved ones.
 
In terms of my daughter, I am cherishing the time I have left with her before she heads off to college this fall.  I embrace her honesty, directness, talents, endurance (i.e., high school in the morning, college classes in the afternoon, followed by work and homework into the night), and uniqueness.  I have the rest of my life to work out after she has moved out.
 
I have deepened my relationship with my Mom. The more we talk, the more I realize how much wisdom she has gained in her 84 years, and she has shared some delightful stories that I never heard before! Just recently we were talking about how uncomfortable we are when our backs are cold. But I didn't realize how deep-seated her reason was until she shared this story : During the War, many families would rent out a bed in their homes to take in extra money when times were tough. There were times my Mom's bed was rented out, and she had to sleep on the floor.  Even with blankets, she had a hard time staying warm.  Wow!  How could I be 59 years old, my mother 84, and I've never heard this story?!  
 
In terms of running, I am also learning to change my mindset.  For instance, this past Tuesday our Rapid Herd coach had us running a tempo run that included running up Michigan Street hill.  L ast year I would have been running nearer to the front of the pack. Last Tuesday I was at the back, and as I struggled to power up the hill and keep up with the others, my lungs were burning and my breathing was labored.  When I got stopped at a traf fic light, I completely lost sight of those ahead of me and felt discouraged and tempted to turn around and go back to the Y.  In fact, I told someone later that I "felt like a fraud." Maybe I wasn't good enough to run with this group anymore.
   
And then I paused and a sked that question again: "What is good about this?" For one thing, I COULD RUN (although admittedly still with some pain).  And I was with a group of incredibly supportive and encouraging people, especially Caroline, our coach. What's also good is that by being consistent and s howing up every Tuesday, I am increasing my ability to tolerate discomfort for longer periods of running time which will make me a stronger runner for the marathons I run. And when I get to the end of a hard run, I feel like I've left "nothing on the road," and it increases my self-esteem and my belief in my ability to persevere.
 
So instead of feeling like a fraud, I began to feel inspired.   I also reminded myself that there is no reason to compare myself to others , or even to the runner I was a year ago.  Life happens.  I'm not as fast as I used to be, but I'm finding enjoyment in every run.
 
Whatever our rela tionships, we each have personal beliefs, ideas on how things should be done, circumstances   that annoy us, expectations, disappointments, assumptions, etc.  It becomes easy to be judgmental, critical, or resentful, not just of others but sometimes even of ourselves.  But despite our differences, and no matter what the situation, there is one commonality among all of us when we ask ourselves the question, "What is good about this?" That one thing is . . . choice .  
The freedom of choice is a gift. 
 
There are tangible choices we can make, such as what we're going to eat for breakfast, what clothes we are going to buy, or where we are going to live and work.    
 
But it is the intangible choices that can transform our lives.  We can make new choices about our beliefs, our habits, or how we are going to react to something. Letting the little differences compound over time can erode our relationships and cause their destruction.  Choosing to shift our mindset,  however, can bring about peace, acceptance, and love.
 
While you are training for the 25K River Bank Run, I encourage you to try shifting your mindset during any frustrating or discouraging times, if you have them:
  • Your pace isn't what you wanted? Put away the Garmin. Run by feel, slow your pace, and enjoy the journey.
  • The weather conditions are adverse? Tell yourself, "I'm going to be ready for anything on race day!"
  • Dreading those Butterworth hills? Remind yourself the hills make you stronger, and you'll "own" those hills on race day!
  • Do the double-digit miles sound intimidating? Run with a friend and cherish the time you have while you're running. Feel inspired by what you've accomplished. 
Those are just examples.  You can think of your own either for your training or in your everyday relationships.  You have a choice to change your habits and your mindset. Just like pausing your Garmin on a run, you can pause the busyness of your life and spend more time with the people you care about.  Turn off the cell phones and TV and talk during meal time.  Real conversation can expand our thinking and deepen our gratitude, understanding, and compassion.

And when changing your mindset seems daunting, try to find some humor to start the ball rolling.  I saw this quote on a poster which summed up that overwhelming feeling but with an added bit of humor: "They say what doesn't kill you makes you stronger; at this point, I should be able to bench-press a Buick." 
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UPCOMING EVENTS/RACES

1.     Kent City Ridge Run 15K Run and 5K Run/Walk
Saturday, March 25, 2017, 9:30 a.m.  

Kent City High School, 351 N. Main St., Kent City, MI 49330 
[Kent City is located 20 minutes north of Grand Rapids (use M-37) and 25 minutes east of Muskegon (use M-46)] 
  
I highly recommend this 15K (9.3 miles) race as a great tune-up for the River Bank Run! Come and run "Jill's Hills"--a rolling, rural route with a downhill finish, followed by refreshments in the cafeteria.  15K finisher medals.  Choice of age group awards. Register online at:  www.macssportstiming.com.  Race day registration is from 8-9 a.m.  For more information, contact: Jill Evers at:
[email protected] or by phone at 616-678-4210. 

2.  Hope Network 1 in 5 Marathon Relay (see below). May 27, 2017.
 
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HOPE NETWORK 1 IN 5 MARATHON RELAY 

Lace up for mental health at this year's Hope Network One in Five Marathon Relay on May 27, 2017, at Millennium Park in Grand Rapids, Michigan. 
 
At the relay, teams of five will complete a full marathon. The first four runners each complete a 5-mile loop, and the last represents the one in five adults who will face a mental illness this year by taking on a more challenging 6.2-mile route. Proceeds directly fund early intervention programming, along with Hope Network services for those currently battling mental illness.

Register at www.1in5relay.com and get $25 off your team's entry when you use coupon code "RUN2017" at checkout. You can register your team now as an individual and have teammates join at any time.

Please note the other events being offered in addition to the Marathon Relay.  There is a 1.5 mile Community Walk, a 6.2 mile individual race, a 6.2 mile accessibility race, and a 1 in 5 virtual 10K.  See www.1in5relay.com for more details. 
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GR RUNNING CLUB MENTOR GROUP "REWARD" PROGRAM

As mentioned briefly above, the GRRC Mentor Group has implemented a "Reward Program" as an incentive for you to sign in at each Saturday morning training run. For those of you who have previously signed in, we have your name on a typed list already and will bring the list (alphabetized) to the Zoo so that you will only need to put a check mark next to your name.  New runners should add their names (and e-mail addresses) the first time they sign in, and their names will be added to the alphabetic list for the following weeks.

Rewards will be given out monthly.  We will count the check marks by your names at the end of each month. The person with the most check marks will get a prize for that month.  If there is a tie, we will draw names for the prize. 
   
[P.S.  Everyone has the chance to earn a reward by signing in a total of ten times during the training season.  When you reach your 10th sign-in, you earn a blue Buff-style headband with our GRRC logo, which are the same headbands as the green ones worn by the Mentors. If you don't want to wait and would like to purchase one now, they are available for $5.]
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Grand Rapids Running Club Group Runs  
Saturdays and Sundays, 8 a.m., John Ball Park Zoo

The Grand Rapids Running Club meets year-round, every Saturday and Sunday, at 8 a.m., at John Ball Park Zoo (in the middle parking lot south of the duck pond). There are different groups running different paces and distances. You are welcome to join us! You do not have to be a member of the Grand Rapids Running Club to run with us. For more information on membership, go to the website: (www.grandrapidsrunningclub.org) and click on the tab that says "Join Us" to read the reasons why you should become a member.
Grand Rapids Running Club
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Quick Links...
http://grandrapidsrunningclub.org/
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Contact Information:
Francine Robinson 
Cell phone: 616/550-6686 
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