Michigan Runner Girl

Endurance athlete, personal trainer, and triathlon coach Rebecca Venticinique ran her first road race at age 7 and continued running and competing throughout high school and college, where she took on the heptathlon (this involves seven events: 100-meter hurdles, high jump, shot put, 200-meter dash, long jump, javelin, and 800-meter run). Rebecca joins Heather on the show to talk about triathlon -- she and her husband Tony coach athletes of all levels through their company Tri Again Fitness in Traverse City -- and how runners in particular can make the transition to this sport. Heather shares her experience with triathlon, having completed a sprint tri in southern Michigan a couple of summers ago (she is hoping to add a couple more this summer).

Since 1993, Rebecca has coached invidious sports, from cross country and track and field, to volleyball, soccer and softball. Most recently, this mother of 7 has found her niche in triathlon and marathon racing -- she's competed in the Bayshore Marathon, the Charlevoix Marathon, Disney's Goofy's Challenge, and the Midland Marathon. She finished her first Ironman in 2015.

Eddie Kline started his early fall marathon and half marathon racing event in west Michigan with a few goals in mind: Make it like the Boston Marathon with a bus ride out and run back to town. Give runners a final opportunity to snag a Boston qualifying (BQ) time in west Michigan. Support local businesses and nonprofits in his community. Also, “I wanted my friends in Holland to have a hometown race where all of their friends and family could come out and enjoy the lakeshore together.”

By all accounts, Eddie has done all of the above. Now entering its fifth year, the Holland Haven Marathon and Half Marathon (and 8K, added last year) takes place each September – the weekend prior to Boston Marathon registration opening – and features point-to-point race courses. (The marathon starts in Grand Haven and ends in Holland while the half marathon starts at the event’s charity partner, Camp Geneva, midway through the marathon course.)

Some 23 percent of marathon finishers BQ’d in 2016 and 2017.

What Eddie, his wife Jen, and their team of race volunteers didn’t necessarily expect: just how much the race would grow – registrations were up more than 50 percent last year. “We had runners from 25 states and four different nations,” he says. About 600 runners participated in one of the three distances, and 1,000 people attended the post-race party and expo, which includes free beer, cider, food, and vendors.

Eddie joins Heather on the latest episode of the Michigan Runner Girl podcast to give us all the details of this fall’s Holland Haven Marathon, Half Marathon and 8K, which is set for Sunday, Sept. 9.

He shares race details, including the opportunity to earn a “trifecta” medal and how the race gives back to the nonprofit Medals4Mettle. Eddie also shares news of his newest race directing endeavor – he decided this spring to hold a new race called the Backward Mile.

“Instead of being so serious about running a race, I want to create a fun, carefree environment. I want to make fun of myself, and have runners make fun of themselves, too. The event will be somewhat of a spoof about running. We will do everything we can think of backward in reverse order,” he says.

The Backward Mile, which will also include collecting medals from runners to donate to Medals4Mettle, is set for Tuesday, April 24 at Big E’s Sports Grill in Holland.

Special discount codes for both races:

Use the code RUN12MRG to save 12% off your Backward Mile registration. This code also will get you $12 (yep, 12 dollars) off your Holland Haven Marathon, Half Marathon or 8K race entry.

The Michigan Runner Girl Show is made possible in part by the Grand Traverse Resort & Spa. 

A special thanks to Mike Moran, Mike Youker and Jonny Tornga of Quarter After Productions in Traverse City, Mich. for producing the show. Check out this studio's work here.

As Ragnar Relay Michigan gets ready to mark its third year in the Great Lakes State, an increasing number of runners are signing on for this 2-day, 200-ish-mile team running event that starts in Muskegon and ends in Traverse City. Team MRG participated in the inaugural Michigan race as well as last year’s event – and we’re planning to be there again this fall. It’s so fun meeting up with fellow Michigan Runner Girls and Guys – can’t wait to see you all there! {Be sure to use the special team discount code mentioned on the show to save $80 off your team race entry, if you haven’t yet signed up.}

On this episode, MRG sits downs with Ragnar Relay Michigan Race Director Troy Wheeler to talk about this September’s race, which is slated for Sept. 28-29. This year, race organizers expect about 285 teams to take part in the Michigan race. This is up from 240 last year and 120 the first year.

Troy, who served as race director last year as well, shares how a Ragnar Relay works, a few course changes for 2018, and tips for ensuring a successful and fun Ragnar experience with your teammates. He also shares a sweet story about how his own Ragnar racing experience led to true love.

Troy also welcomes any questions from listeners and readers. You can contact him at [email protected]

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Reebok Ragnar Relay Michigan, Sept. 28-29, is a magical combination of fall colors, sugar sand beaches, massive dunes and wild Ragnarians.

This 200-ish mile overnight adventure kicks off in the charming town Muskegon where teams run two days and one star-filled night, past historic ships and lighthouses, apple orchards, cherry blossoms and rolling hills.

No one starts Reebok Ragnar Michigan alone, and no one finishes alone either. A strengthened a team of 12 individuals becomes 1 team and finds out what they can do when they come together.

Fun hashtags to use if you’re racing and posting photos and videos from your adventure on social media:

#RagnarRelay, #innerWILD, #ChaseTheMoon, #ChaseTheSun #UnforgettableScenery #RagnarMichigan

Want more Ragnar? Check out these MRG posts and podcast episodes about this epic relay race:

http://michiganrunnergirl.com/12-women-2-vans-195-5-miles-32-hours-herd-alpacas-mrg-recaps-reebok-ragnar-michigan/

http://michiganrunnergirl.com/episode-64-recap-inaugural-reebok-ragnar-michigan/

http://michiganrunnergirl.com/epic-adventure-mrg-takes-ragnar-relay-michigan/  

For more than 30 years, the Lake Michigan coastal town of Muskegon has welcomed runners for the annual Mercy Health Seaway Run. In recent years, some 3,000 runners have made this an early summer tradition. Race Director Andrew Buikema joins Heather on the show to talk about this year's race, takes place Saturday, June 23. New this year: a 10K race option in addition to the half marathon and 5K run/community walk. Andrew shares all the details of this year's event (including why the 15K is no longer around and the two places you'll get your post-race brew) and also talks about his own running plans this spring and summer (he's part of a pacing group for the Fifth Third Riverbank Run and is training for the Chicago Marathon).

Last year, Heather ran the half marathon along with friend Amy Keizer -- they were helping lead the 10-minute mile pace group. In addition, MRG had a booth at the Mercy Health Seaway Run Healthy Lifestyle Expo the day before the race. It ended up being a weekend getaway: Joe joined Heather for the expo (he also spectated the race the next day, by bike), and they spent Saturday and Sunday after the race exploring the area and checking out some great restaurants. 

A special race discount code also is mentioned during this episode.

We’ve all been told that regularly getting enough high-quality sleep is essential to running our best – and to living well overall. (That feeling of slogging through a day super tired, when there’s not enough coffee in the world to help? Pretty awful.)

In an article about sleep and exercise on runnersworld.com, we’re told that while we sleep, hormones such as human growth hormone (HGH) that help us recover from training are released. On the flip side, when we don’t get enough sleep, levels of the stress hormone cortisol and the inflammatory marker C-reactive protein stay elevated, cutting into our ability to recover. Poor sleep also throws off the hormones related to appetite regulation, which could lead to weight gain.

OK, so we know all of this. And yet…how many of us truly make sleep a priority? It’s something I’m continually working on, and I figured I’m far from alone. In fact, when I mentioned sleep on the Michigan Runner Girl Facebook page recently, I heard from fellow runners that sleep is a big deal and not always getting the attention it should in their lives. I also heard from a few of you who always get the recommended seven to nine hours a sleep each night, which impressed and inspired me.

 On the latest episode of the Michigan Runner Girl podcast, I have a great conversation with Dr. David Walker, DO, a board-certified sleep medicine specialist at the Munson Healthcare Sleep Disorders Clinic here in Traverse City, Mich. We talk about the importance of sleep, night owls vs. early risers, how lack of sleep affects our running performance and everyday activities, common sleep issues, and the ways we may be sabotaging our sleep (drinking that glass of wine or pint of beer, and being on our devices, too close to bedtime). Dr. Walker also talks about how a “sleep diary” can make a difference, sleep aids that are OK (and the ones to possibly avoid), and why the quality of sleep is most important when looking at our sleep routines. I also couldn’t resist asking him about dreams (I have vivid ones most every night) and what they may mean.

 Dr. Walker says the National Sleep Foundation site is a great resource. Here’s what the Foundation found about sleep and exercise in their 2013 Sleep in America poll:

Self-described exercisers report better sleep than self-described non-exercisers even though they say they sleep the same amount each night (6 hours and 51 minutes, average on weeknights). Vigorous, moderate and light*exercisers are significantly more likely to say “I had a good night’s sleep” every night or almost every night on work nights than non-exercisers (67%-56% vs. 39%). Also, more than three-fourths of exercisers (76%-83%) say their sleep quality was very good or fairly good in the past two weeks, compared to slightly more than one-half of non-exercisers (56%).

“If you are inactive, adding a 10 minute walk every day could improve your likelihood of a good night’s sleep,” says Max Hirshkowitz, PhD, poll task force chair. “Making this small change and gradually working your way up to more intense activities like running or swimming could help you sleep better.”

“Our poll data certainly find strong relationships between good sleep and exercise,” adds Hirshkowitz. “While cause and effect can be tricky, I don’t think having good sleep necessarily compels us to exercise. I think it is much more likely that exercising improves sleep. And good sleep is fundamental for good health, productivity, and happiness.” 

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Links:

National Sleep Foundation: http://www.sleepfoundation.org

Munson Healthcare Sleep Disorders Clinic: http://www.munsonhealthcare.org/sleep

It's a new year (welcome to the first MRG show of 2018!) and you just may have a big goal race on your race calendar this year. Maybe you're going to tackle your first half marathon. Or you've decided to see what you've got in the marathon distance. MRG welcomes three Michigan runners (one of them a longtime coach) to the show to talk about the allure of distance running and racing. Eric Hansen and Candice Hamel both began running within the past four or so years. Their stories are quite different — Eric, who lost 100 pounds through running, has taken on just about every distance plus ventured into triathlon and finished an Ironman, while Candice has found a love for half marathons and acknowledges she's felt reluctant to say the words 'I am a runner' — but they both share how the sport and the friendships they've formed through running have been life-changing. Eric and Candice both are members of the Traverse City Track Club and are serving as mentors in a newer training program — Bayshore and More Training Program — offered through this northern Michigan running and walking club. Lisa Taylor, who has been on the show several times in the past, joins the conversation and offers her racing and training insight as a longtime coach, runner, and executive director of the Traverse City Track Club. 

Heather also shares her own marathon training plans for 2018 — she is about to begin training for her 5th Bayshore Marathon (9th marathon overall) with her daughter Emma, who is taking on her very first marathon this spring. An upcoming episode will highlight their training plans (and new YouTube Channel!)

Listen in to get inspired for running and racing in 2018 — no matter your distance or goal. These runners will definitely leave you feeling motivated to make 2018 your best running year yet.

Traverse City Track Club: tctcrackclub.org

{Special Episode note from Heather} Nearly two years ago, having watched on TV elite distance runner Desiree Linden place second at the U.S. Olympic Marathon Trials, finishing with a time of 2:28:54, I marveled at her steady-strong pacing and cool-as-a-cucumber demeanor -- especially on what was an especially warm day in Los Angeles. I thought to myself, not for the first time, how I’d love the opportunity to meet her in person, to have her as a guest on my podcast. Not only because of her inspiring performance and numerous accomplishments (I had also excitedly watched from my computer as she crossed the finish line and came in second place at the 2011 Boston Marathon), but because she’s a Michigan Runner Girl, just like us. OK, maybe not exactly like us. She has that super speedy thing going on. But she does live here in the Mitten -- she and husband (and rockstar Ironman athlete) Ryan Linden train in Rochester Hills with fellow Hansons Brooks Original Distance Project athletes -- and in fact has been spending an increasing amount of time in northern Michigan. I just knew we’d have lots of talk about, and I wanted to share that conversation with the MRG community. So I did what any respectable blogger and podcaster would do: I commented on one of her tweets, kept up on her Instagram posts, and eventually sent a direct message to her via Twitter, inquiring about her interest in coming on my show. And, she responded. She had a lot going on, with the Olympic Games in Rio just around the corner (oh, yes, that makes sense, of course...), so she asked if we could talk again later in the year. To which I said “Yes!!” (I hoped she didn't think I was too much of a stalker...)

Fast forward to this past spring, when I ran my 8th marathon and fourth Bayshore in my hometown of Traverse City. While the race didn’t go exactly as I had hoped (an old achilles injury flared just past the halfway mark), a few special things happened that day, including seeing Des on the course holding a sign and cheering on runners AND having the opportunity to talk with her around the 24-mile mark after Emma asked if she’d take a photo with us. Des was so kind and encouraging, just when I needed a boost. 

In recent months, Des and I began emailing each other. She shared that she’d be happy to come on my show, that she’d taken a step back from running this past summer but was getting back into a groove. December, she told me, would be a great time to get together. So we did just that, and the result is this latest episode of the Michigan Runner Girl podcast. Des and Ryan made the trek to Traverse City from their home in Charlevoix, about an hour drive, and not only did she sit with me and my co-host Pam Carrigan for an hour for the podcast, she and Ryan also joined Joe and I for dinner out afterward at one of our favorite spots, The Filling Station in Traverse City.

During this episode, Pam and I talk with Des about her self-imposed break from running following this last spring’s Boston Marathon (where she finished fourth), how she spent this time away from the sport, when and how she re-discovered a hunger for competitive running, the half marathon she recently won, and lots more, including how she got started running (she was a soccer player from the age of 5) and what it was like for her to watch Shalane Flanagan win this fall’s New York City Marathon. We also may have raised a glass of whiskey to her recent race win in San Antonio, Texas. We had so much fun talking with her -- I know you guys are going to love hearing from her as much as we did! (Fun fact: When Des finished second at the 2011 Boston Marathon by just two seconds and set a personal record by four minutes, her time of 2:22:38 was then the fastest time ever run by an American woman in the Boston Marathon. After her success in Boston she was invited to throw the first pitch at a Detroit Tigers game.)

Following our conversation with Des, Pam and I offer a re-cap of the experience talking with a two-time Olympic marathoner -- Des says she’s up for a return visit to the podcast, maybe after her Boston 2018 race! -- and we also share information about the upcoming winter and spring Michigan Runner Girl weekend retreats.

In the past 2 ½ years, Lowell, Mich. runner Robert Woldhuis has competed in almost 90 running events, including 29 half marathons, three 25Ks, four full marathons, a 50K trail race and, this October, his first 50-miler, which took place in Door County, Wis. Runners throughout the state know Robert, or are at least probably familiar with who he is, given he’s the friendly, outgoing guy wearing a colorful tutu and carrying an American flag during races. “The tutu for me is a reminder to not take life too seriously. It inspires people to smile and laugh,” says Robert, 41, who created a Facebook page titled Adventures of Tutu Man.

Finding levity in life and sharing it with others is important to Robert, who spent a good chunk of his life struggling to maintain healthy relationships, remain sober and stay out of trouble with the law. He ultimately served a five-year prison sentence because of drug crimes he committed and scams he orchestrated. It was in prison, on a half-mile dirt track, that Robert discovered running and its transformative power.

Heather and Robert talk about this journey and how running opened up a new world to him as well as triggered a new life’s mission. He’s especially excited about being named to the 2018 Fifth Third Riverbank Run Road Warrior Team of Ambassadors. Whether on the road or trail, or behind a race expo booth table, Robert is passionate about connecting with others.

“My favorite memory of the 50-mile race was the fact that I probably got to share my testimony and listen to other people’s stories probably 10,12, 15 times … A big part of the healing part of the journey that I have been on — you know, I’ve been sober for a little over 7 years now — and a big part of that was just transparency and accountability with some people in my life. The transparency comes in with being more of an open book, instead of being reclusive and shoving issue down and not talking about them. It’s being open to talk about things.”

Find Robert on Facebook here: https://www.facebook.com/Theadventuresoftutuman/

Maia Turek, a.k.a. the Michigan state parks guru, is back on the Michigan Runner Girl Show, this time to talk about ways we can enjoy our 103 state parks all winter long. From lantern-lit snowshoe excursions and "owl prowls," to DIY events like make your own snowshoes and special hiking and cross country skiing opportunities at cool spots (even a lighthouse!), there are lots of ways to explore outdoors, embrace the snow and cold, and feel strong and happy throughout the season. Indoor events throughout Michigan also are mentioned. Maia, who is the statewide recreation programmer for the Michigan Department of Natural Resources, also shares news of awesome merchandise partnerships the DNR now has with two Michigan-based companies (and what that means for state park visitors like us). Heather and Maia also talk about the #OptOutside movement this coming Friday, the day after Thanksgiving. For a second year, Michigan State Parks are following the lead of outdoor company REI in embracing this hashtag—and they're encouraging us to do the same. This Friday, Nov. 24, choose to #OptOutside with free admission to all Michigan State Parks.  

Here's more about #OptOutside:

Residents and visitors are encouraged to put away leftovers and #OptOutside as part of their day-after-Thanksgiving traditions. To encourage folks to tap into Michigan's great outdoors and gather with friends and family, on Friday, Nov. 24, the Michigan Department of Natural Resources will waive the regular Recreation Passport entry fee that enables vehicle access to Michigan state parks, trails and boating access sites.

Exploring some of Michigan's best outdoor destinations is a great way to recover from holiday shopping excursions, burn off some of those Thanksgiving calories and enjoy the many benefits of nature.

"In Michigan, you’re never more than a half-hour away from a state park, recreation area, state forest campground or state trail," said Ron Olson, DNR Parks and Recreation Division chief. "#OptOutside is an invitation to residents and those traveling to spend time outside during the holiday weekend and help continue or build new Thanksgiving traditions. The DNR hopes the free entry opportunity will encourage residents and visitors to explore new places and experience the outdoors' many physical, mental and social benefits."

There are plenty of ideas to incorporate into popular day-after-Thanksgiving traditions, including opportunities to:

• Find a new mile to hike or run on one of more than 12,500 miles of state-designated trails.
• Cast a line in a state park and put fishing on your Friday festivities menu.
• Try mountain biking.
• Jump on the Iron Belle Trail - the longest designated state trail in the nation - and crisscross more than half of Michigan’s counties along both hiking and biking routes.
• Find a new hunting spot by exploring one of Michigan's vast recreation areas.
• Enjoy the peace and quiet of camping in the off-season.
• Download a geocaching app and take part in an outdoor treasure hunting game that utilizes GPS-enabled devices.
• Seek out historical markers and learn a little bit more about Michigan’s backstory.
• Make a bird-watching scavenger hunt for kids and start a list of the birds you spot.

"The holidays can get hectic with added obligations, no matter how happy or anticipated they may be," said Olson. "Our #OptOutside promotion is an opportunity for folks to take a deep breath of fresh air, share an experience with your favorite people and make some great holiday memories."

Although the Recreation Passport vehicle entry fee into 103 Michigan state parks, 138 state forest campgrounds and parking for hundreds of miles of trails and fee-based boat launches is waived Nov. 24, camping and other permit and license fees still apply.

Interested in learning more about things to do and places to visit? Visit the DNR website at michigan.gov/dnr to learn more about fishing, hunting, forest land, state parks and much more. To search for a list of Michigan state parks, rustic state forest campgrounds, state-designated trails and associated activities and amenities, visit www.michigan.gov/recsearch. Interested in the Recreation Passport and how it helps Michigan state parks, trails and waterways? Visit www.michigan.gov/RecreationPassport.

The #OptOutside movement was started by outdoor recreation cooperative REI Inc. in 2015 to encourage people to spend time outdoors on Black Friday. For the third year in a row, the Michigan DNR has encouraged people to utilize the outdoors as part of their Thanksgiving weekend celebrations.