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MENTOR PROGRAM NEWSLETTER May 3, 2017
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"Be strong, be fearless, be beautiful. And believe that anything is possible when you have the right people there to support you."
Misty Copeland
"The greatest joys in life are found not only in what we do and feel, but also in our quiet hopes and labors for others." Bryant McGill
And a funny quote for my non-running friends: "I never run with scissors. Those last two words were unnecessary."
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STRONG WORK to all of you who participated in the Mentor Program 25K Practice Run last week! One runner shared with me that his run went very well and boosted his confidence. Mine? Not so good. But when I realized I was struggling--early on--I decided to change my focus to just enjoying the beautiful weather and taking as long as I needed to finish. In the process, I came up on Paul and some of our Mentorees and had the pleasure of their good company and positive attitudes!
And a huge thank you to our volunteers who manned the aid stations--Nan Hulst, Sloth and Heather, Alan Martens, Barb Minier, and Shawn Hulst.
Congratulations as well to those who ran the Rivertown Races Half-Marathon!
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This is taper week. Please read the short article on tapering following the "Miles for the Week."
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Although I had hoped to write a new article this week, my support and attention was needed for a personal matter last night, so I am once again "recycling" a prior article. It is titled,
"Together We Have It All." It is a reminder that in running, or in life, we can draw on our support systems to find strength when we need it most.
My continued thanks go to my co-leaders this year, Kathy Haase, Paul Beuschel, Jerry Roersma, Deborah Snider, and Abbie Stoppa, as well as all of our aid station volunteers, especially Nan Hulst and Barb Minier who are there almost every week. We are also grateful for all of the "Green Bandits" who have mentored this year. Many of the "Green Bandits" will be working shifts at the Grand Rapids Running Club booth at the River Bank Run Expo on Friday, May 12. Please stop by Booth #16 and say "hi!"
Our final reward for the Club's "Reward Program" that was implemented this year is being given out this Saturday morning, May 6, before our training run; but you must be present to win. It is a basket filled with goodies, including the $100 gift certificate donated by New Balance Grand Rapids. Prior sponsors who donated this year to our Reward Program include The Runnery, Strider's, and Fifth Third River Bank Run. Please remember to support our sponsors.
Stay strong and focused, and keep moving forward one step at a time!
Francine Robinson
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The Miles for this Week - Saturday, May 6, 2017 - BACK AT THE ZOO
Beginners: 6 miles. Intermediates: 8 miles
(**taper time**)
THE COURSE
: This week will be an out-and-back, primarily on the Kent Trails. 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 one aid station on the course this week.
Beginners (6 miles): Run out the south side of the Zoo to John Ball Park Drive; turn right (west) on Butterworth; run to the trailhead by the Coke Plant; enter the trail, staying to the right, and in about another mile you will come to a fork in the road; go left at the fork. Stay on the trail until the path ends, where we will have an aid station. This is the turnaround; turn around and run back the same way.
Intermediates (8 miles): Run out the south side of the Zoo to John Ball Park Drive; turn right (west) on Butterworth; run to the trailhead by the Coke Plant; enter the trail, staying to the right, and in about another mile you will come to a fork in the road; go left at the fork. Stay on the trail until it comes out at Veteran's Memorial Drive and Maynard. Continue straight on Vet's to the turnaround at the boat launch, where there will be two orange Grand Rapids Marathon road cones; turn around and run back the same way.
REMINDER
: These are not closed courses and are open to traffic. Therefore,
please be alert and cautious at all times while you are running on the road
,
and run single file--particularly when cars are approaching. Your safety is our first concern.
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TAPERING FOR RACE DAY
This week you begin your taper before race week, and many people begin to feel anxious. This is perfectly normal! Some runners welcome the reduced mileage, while others refer to it as "taper madness!" It can be very stressful, so keep the following in mind:
1. As I mentioned last week,
trust your training.
Don't start worrying about whether you trained enough or if you should get in one more long run. You are ready for this race, and you're not going to make any fitness improvements before race day. It's better to reduce your mileage, rest and recover. This will also reduce your risk of injury.
2. Don't run too little. You still need to stay focused and maintain your physical and mental fitness. Follow the training plan.
3.
In the week preceding the race, don't start "carbo loading" by stuffing yourself with loads of pasta and other carbs. You do need to increase your percentage of carbs, but you don't need to dramatically increase your calories. Generally, it's best to eat about 65% of your calories from complex carbohydrates (whole grain breads, pasta and cereal, as well as fruits and vegetables). Also, remember to stay hydrated.
4
. Try to get adequate sleep. Don't take the extra time from tapering to start major projects you've been putting off, like cleaning the yard or painting the house.
5
. Be prepared for race day (more specific information will be in next week's Newsletter), but don't get stressed out and obsess about it. Remember rule no. 1--
trust your training!
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"Together We Have It All"
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"No one who achieves success does so without acknowledging the help of others. The wise and confident acknowledge this help with gratitude."
Alfred North Whitehead
"Success isn't just about what you accomplish in your life. It's about what you inspire others to do."
Author Unknown
"A leader's job is not to do the work for others, it's to help others figure out how to do it themselves, to get things done, and to succeed beyond what they thought possible."
Simon Sinek
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"We may not have it all together, but together we have it all."
I've lost track of how many times I've read these words, which are typed at the bottom of a Polaroid photo my sister Stacy gave me at least 20 years ago and that sits on my desk alongside photos of my children. Someone had taken this picture of me with my two sisters, Stacy and Cindy, at a "girlfriend's party," and Stacy had typed the sentiment at the bottom before giving it to me.
"We may not have it all together, but together we have it all."
She wasn't just referring to the three of us in the picture, however. Her sentiment extended to our family as a whole and the bond we share. My sisters and two brothers (one of whom is my twin) are all very different people in terms of our lifestyles, goals and dreams, careers, and hobbies. Yet we are all very much alike deep in our hearts. We take great joy in using our individual talents to help others and hopefully make a difference in this world. It's a gift we received from our parents, who were exceptional role models and mentors. And the greatest lesson we learned from our parents was the importance of family and togetherness--sticking together when times are tough, as a way of providing strength, support, and hope.
Each year, in these final weeks preceding race day for the 25K River Bank Run, I find myself reflecting on this same kind of support system that our Mentor Group provides, similar to a family. I think about how we are all unique individuals, with diverse backgrounds, different careers and lifestyles, each following our own path. We are all training for different reasons, but we share the common goal of crossing the finish line of the 25K River Bank Run. Each week we run together, we draw on the strength and support of this group to get us closer to the finish line. And in the process, we discover things about ourselves that teach us to draw on our own inner strength.
Personally, I have become a stronger person and runner from my involvement in this program. I owe a debt of gratitude to the friends I have made along the way, and continue to make each year. Many of you have brought great joy to my heart by sharing your successes with me, and sometimes sharing very personal, intimate stories about how this race has made a difference in your lives.
One of the stories I felt privileged to read during my first year leading the Mentor Program (in 2009) demonstrated how one person's 25k journey brought about an unexpected, but joyful, experience in her life:
"This yr's RBR was special for me, bc prior to the race I had a conversation with my mother that was most unexpected. Although we love each other, we are not that close, but before the race she called just to tell me that she really loved me. It made me feel so good inside! I thought about that conversation the entire race and I swear I felt like I was running on a cloud. I felt so light and happy. It was a good reminder for me to make sure that I express those sentiments to my kids as well."
She went on to say how running has played a big part in her life. When she ran her first 5k with her sister, she said first a pregnant woman ("really pregnant") passed them, and then a man with an oxygen tube and oxygen tank on wheels ran by them. She and her sister laughed so hard, they almost landed on top of each other!
On the serious side, she went on to say that she ran through her pregnancies to be as healthy as she could be for her children. She ran in other countries when she lived abroad because it gave her a sense of familiarity in the midst of missing home. But mostly, she ran for the "socialness" of it, for the camaraderie of going for a run with someone else. It created a bonding for her. In fact, one of her friends told her she could be a much better runner if she wasn't so focused on talking the whole time!
I can relate to the same feelings as the woman in the story above I like the socialness of running, the bonding with friends, sharing laughter, and sometimes even sharing tears. But I also find uncommon strength from the support of running groups. My Tuesday speed work group (the "Rapid Herd") is a good example. Each session of speed work is a physical and mental challenge, and by myself I would never run so hard. But the support and encouragement I get from my "Rapid Herd family" has enabled me to push past my perceived limits, to find inner strength when I think there's nothing more to draw from, and to relish the successes that much more when my friends express their pride in a goal I've reached as the result of my hard work.
As you prepare for race day, I encourage you to take a moment to reflect on your successes since you began this journey. Think about the experiences and encounters that have helped you along the way, perhaps as the result of training with the Mentor Group. Even if it isn't something as significant as the woman who received a very unexpected phone call from her mother before the race telling her she "really loved her," find something that brought you joy and that you can draw on and make you feel "lighter" if you have tough moments during the race. If it's your first time running the 25K, remember to enjoy the run and don't worry about time. Visualize the two sisters almost falling over with laughter when getting passed by someone with an oxygen tank, and realize that they had fun because they chose to find the humor in that situation instead of being discouraged. It's all about attitude. Keep yours positive!
As I prepare for race day, I expect I will have my own struggles during the 25K, since my training continues to be only sporadic (life happens!), and my injury is still causing some pain when I run. During the tough times, I may even forget my own advice to you and momentarily let the negative thoughts creep in. But I will refocus and remind myself of the support and encouragement I have personally received from everyone in this group, both the other Mentors as well as the
Mentorees,
and I will draw strength from it.
Next week my article will focus more specifically on preparation for race day. But right now, I want to take this opportunity to thank everyone who is, or has been, a part of our Mentor Program. Let's all remember that alone we may not
"have it all together,"
but with the support of our friends and family--whether in running or in life--
"together we have it all."
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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
The Grand Rapids Running Club enjoyed presenting our "Reward Program" as an incentive for you to sign in at each Saturday morning training run. It was very successful, and we had some nice gifts donated by some generous sponsors!
Our final reward will be given out this Saturday morning, May 6, before our training run; but you must be present to win. It is a basket filled with goodies, including the $100 gift certificate donated by New Balance Grand Rapids. Prior sponsors who donated to this year's Reward Program include The Runnery, Strider's, and Fifth Third River Bank Run. Please remember to support our sponsors.
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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.
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Grand Rapids Running Club
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