Michigan Running News, November 10, 2010

Volume 10, Number 8

Photo courtesy of Gary Morgan

November 10, 2010

Gary Morgan poses with Sushi Rangers at the International Friendship Run, ING New York City Marathon, November 6, 2010.

In This Issue:

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Quote of the Week

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Michigan Runner TV: Rick Ganzi on the Benefits of Pickles

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E2 Eating & Exercise for Optimal Fitness: Falling Back to Sleep

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Running Network's Mr. Ubiquitous - NEW YORK CITY (Nov. 4-7, 2010) - ING New York City Marathon

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Great Performances - Road Racing

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Great Performances - Cross Country - College

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Great Performances - Cross Country - High School

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GLSP Television Network 2010 Event Coverage

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Race Calendar - November 2010

To subscribe, please visit http://lyris.dundee.net/read/all_forums/subscribe?name=michiganrunningnews Michigan Runner magazine Editor: Scott Sullivan Michigan Running News Editor: Jennie McCafferty =============== Quote of the Week =============== RR: So, torture for us bad typists. After all these years of remembering to leave out a second "e" from Gebrselassie we have to put it back in again for Gebremariam. The king is dead, long live the king.

-- Roger Robinson, Runner's World live blog, about ING New York City Marathon Champion, Gebre Gebremariam and marathon world record holder, Haile Gebrselassie. ============================================= Michigan Runner TV: Rick Ganzi on the Benefits of Pickles ============================================= At the Metro Health Grand Rapids Marathon expo last month, Michigan Runner editor Scott Sullivan catches up with Dr. Rick Ganzi who tells us all about the value of pickles for running.

Video: http://www.youtube.com/watch?v=y1BctXVou2g Video: http://michiganrunner.tv/2010grandrapidsmarathon/ =============================================================== E2 Eating & Exercise for Optimal Fitness: Falling Back to Sleep =============================================================== This week we are falling back to sleep in much of the Eastern time zone! Everyone’s talking about it.

Each one of us gets to curl up, for one, full extra hour each morning. Wow, for 60 extra minutes of nothing to generate so much enthusiasm and discussion all week-long, it has to be pretty near and dear to our heart. Exactly! Sleep brings us good health, including our heart, and enables us to lead more productive, happy, daily lives.

We spend one-third of our lives asleep. What happens during this period? * Our body repairs itself at the cellular level. While we sleep, muscle’s rebuild, red blood cells that carry oxygen rich blood (energy) are created, and wounds are healed. As a result, our immune systems are stronger, our blood pressure is lower and our body has lower inflammation rates that would have otherwise damaged our blood vessels and led to heart disease. * Learning is solidified and memories are processed. Knowledge, understanding and retention is improved. Think about how forgetful you are when you miss a few nights of restful sleep. * Hormones are balanced, including those that help you maintain a healthy weight! When you are sleep deprived, the hormones that regulate appetite become out of balance. You may end up eating more calories by reaching for foods that are higher in fat and carbohydrates. Hormones that prevent you from becoming depressed and anxious are also balanced.

According to the National Sleep Foundation, the average adult needs 7-8 hours of sleep each night.

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People who short themselves on a regular basis, live shorter, more sickly lives. The most important phase of sleep is the REM (rapid eye movement cycle). Each REM cycle lasts 90-120 minutes and most adults average 4-5 REM’s per night. Infants spend 50% of their sleep in REM, whereas adults average only 20% REM sleep. REM decreases with aging.

What causes lack of sleep, impairing important REM cycles? A host of factors including too much light (full moon in your bedroom window), stress, the time of your work shift, sleep apnea (often caused by excess weight), frequent urination, menopause, excess brain stimulation before bedtime (computer or video games) and certain medications. Ha, and no I did not forget, poor nutrition (caffeine, excess sugar, alcohol) and lack of adequate exercise are key factors that negatively impact a restful night’s sleep. Are you interested in better health? Sleep on it and get back to me in the morning.

Sheryl Lozicki, RD, MBA E2 Eating & Exercise for Optimal Fitness http://www.e2dietitian.com http://www.e2dietitian.wordpress.com http://www.twitter.com/e2dietitian "E2 Dietitian" Facebook Fan Page http://www.linkedin.com/in/sheryllozicki ============================================================================ Running Network's Mr. Ubiquitous - NEW YORK CITY (Nov. 4-7, 2010) - ING New York City Marathon ============================================================================ Mr. Ubiquitous, aka Gary Morgan, reports: "Mr. Ubiquitous, aka Gary Morgan, reports:

Headed to the press conference early in Central Park in tents next to the former Tavern on The Green Restaurant, right across from the finish line. The international running stars tell us a little bit about themselves and their training. It's always interesting to hear a little bit about the runners and their lives. In the afternoon the biggest press conference of the weekend, with all the big TV stations, starts with the arrival of Edison Pena, the Chilean miner who was running the marathon. What a show he gave! He was so genuine and sincere, especially when he started singing an Elvis Presley song. Everyone gave him a big round of applause. He talked about how dark and hot it was in the mine as well as running there in those conditions. Makes me appreciate sunlight everyday.

Photo by Gary Morgan

"On Wednesday evening I flew to New York to be a part of the biggest running weekend of the year, the ING New York City Marathon. It’s always a thrill to be a part of this mega event and this year was no exception. I get into the city, arrive at a friend’s apartment in Harlem and call it a night early as tomorrow is a jam packed day.

Headed over to the expo at the Javits center to pickup Haile Gebrselassie and Paul Tergat my number and check out the exhibitors. As I was leaving packet pickup, there was a course map on the wall and lots of NOVEMBER 10, 2010 - MICHIGAN RUNNING NEWS P. 3

Photo by Gary Morgan

runners were getting their pictures taken next to the famous New York city course, so I did the same. As I walked around a few races that caught my eye: the Rio De Janerio Marathon looked really cool-- running the whole marathon right along the beach, the Regae Marathon in Jamaica, the Dublin or Belfast marathons in Ireland (since I've never been there), and the Trieste Marathon in northern Italy. It's about 100 miles from Venice and the field is about 3000 runners. I think medium size marathons are the best Edison Pena, the Chilean miner, no. 7127, finishes the ING New York City Marathon. because they aren’t so crowded. To top off the world marathon scene, Thom Gilligan from Marathon Tours has a medal for anyone who joins the seven continent marathon club and completes the series-- great idea. It’s been a long day and I need a little rest for the big day.

Friday was a big day at the media tent. The George Hirsch Journalism award was given to Dick Patrick, formerly a sports writer for USA today. Then they introduced the top wheelers and other international stars. I interviewed Viktor Rothlin, the Swiss marathoner who won the European Championships in Barcelona, and Mara Yamauchi from Great Britain who won the New York City half marathon. In the afternoon the best was saved for the last press conference-- marathon world record holder Haile Gebrselassie. Former world record holder Paul Tergat introduced him. It's a rarity to see two of the greatest runners of all time together at a press conference. They are like brothers to each other. This was a perfect way to end the pre-race press conferences.

Friday evening, I went to a pasta party at the New York Athletic Club. Olympic marathon bronze medalist Deena Kastor was the guest speaker. She gave a great speech about her life as a runner and how that has helped her to do everything she does with passion and a desire for excellence. I'm sure it inspired all the runners there for Sundays race.

Saturday morning headed over to the UN building for the Abebe Bikila Award for contributions to running. The award winner was Paul Tergat who won the New York City Marathon in 2005. Then we ran the international friendship run from the UN building to the marathon finish line in Central Park. The run is about 2.5 miles and it’s a hoot. Runners from all over the world carry their country’s flags, wear costumes, and take pictures. It's my favorite event of the whole weekend. When we arP. 4

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rived at the finish we received our apple, bagel and water-- a nutritious breakfast. At the finish line everyone was taking more pictures. At the finish line there is a statue of Fred Lebow with a great quote from him on the statue, "Nothing in life matches the thrill of running a marathon."

Saturday evening I went to the pasta party in Central Park. It was awesome with pasta, beer, music, and videos of races.

Everyone was having a great time. Fireworks in the park and a band playing at the finish line pumped me up for Sunday’s race. Even if you're not a runner, it's still fun to watch.

Gary Morgan poses with women’s winner, Edna Kiplagat.

The day everyone has been waiting for is here.

Nothing else compares to Marathon Sunday in New York. Got up at 4 am and caught a 6 am bus to the start of the race out at Staten island, across from the majestic Verranzano Bridge.

As we get of the bus, thousands of runners do the same. We’re all getting ready to run today. I was running at 9:40 am and it's already after 7-- not much time. I find the blue area where I start and get in my coral to run. Time goes by quickly when race time comes. We had to be in our corals 45 minutes before the gun. It's a beautiful day in New York for running, sunny and 48; can't beat that.

They open up the gates and we head up on the bridge. I can see the start line as I'm only 200 meters from it. They play the National Anthem after Mayor Bloomberg’s greeting. Then the gun goes off and away we go with Frank Sinatra’s song, New York New York. What a sight it is to see the Atlantic on one side and the city on the other; it's phenomenal. As we run off the bridge into Brooklyn the crowds are there. Then we reach the half way point in Queens, then run over the 59th street bridge onto 1st avenue where the biggest crowds of the marathon are and the cheers are inspiring. At the 18 mile mark, I pickup some Power Bar gels because I'm running out of gas. At the 20 mile mark coming into the Bronx lots of music keeps everyone going. Across another bridge and we’re in Manhattan at 21 miles-- 5 miles to go. At 22 it’s that long climb into Central Park at 90th Street. Less than 3 to go, we run through the park and see the 1 mile- to-go sign. I love that sign. I know I can always run one more mile to finish a marathon. Up Central Park south in front of the club I've competed with for years, the New York Athletic Club. Now there's just 800 meters to go. Around Columbus Circle into the park and the finish line is just in sight at 400 meters to go, but it's up hill. Legs, don't fail me now.

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Finally, I cross the line, with exhilaration and relief it's over.

What a fantastic race and day to go with all the pain. Get my medal and goodie bag of food.

Then I head into the bleachers to wait for Edison Pena, the Chilean miner, to finish. He finally makes it in an hour and a half later. The crowd is cheering him in. It was exciting to watch. Only in New York!

What a day to run and watch a marathon. This one will go down in the record books with almost 45,000 finishers and a miner among them.

I went to the after party on Sunday night and a press conference on Monday and saw the winners and heard their stories. It was raining out and all I thought was how great yesterday was with the weather, the runners, the crowds, the city of New York and the New York Road Runners for putting on such a fun event. This was my 13th running of this marathon and this one stands out for all the cool things that happened. I'll be back.

-- Gary Morgan (Editor’s note: Gary Morgan finished the 2010 ING New York City Marathon in 3:48:08) ================================ Great Performances - Road Racing ================================ Big story here is Kathy Newberry's debut marathon at the ING New York CDity Marathon which brought her a podium finish in the USA Marathon Championship and a Olympic Marathon qualifying time.

-- ING New York City Marathon, Sunday, November 7, 2010 8th) Dathan Ritzenhein. 2:12:33, $5,000 (2009 champion Meb Keflezighi finished 6th in 2:11:38) 11th) Katie McGregor, 2:31:01, 2nd USA Marathon Championship, PR, $25,000 17th) Kathy Newberry, 2:35:23, 3rd USA Marathon Championship, debut, $20,000 (Shalane Flanagan won the USA Marathon Championship and finished 2nd in her debut marathon, 2:28:40) Michele Suszek, 2:45;27, Olympic Marathon qualifying time Erin O'Mara, 2:52:24 Rich Power, 2:46:34, 2nd Michigan finisher

============================================ Great Performances - Cross Country - College ============================================ NJCAA Region XI Championships, Saturday, October 30, 2010 -- 1st Team) Lansing Community College Men, 24 points Eric Spitz - 2nd, 8K Run (25:57) Kevin Barry - 3rd, 8K Run (25:59)

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Garreth Gose - 5th, 8K Run (26:13) Ryan Konen - 6th, 8K Run (26:15) Michael Lahner - 8th, 8K Run (26:18) -- 1st Team) Lansing Community College Women, 27 points Jennifer Snelgrove - 1st, 5K Run (18:34) Ellory Green - 3rd, 5K Run (18:52) Ashley Hamilton - 4th, 5K Run (18:53) Brooke Simon - 8th, 5K Run (19:28) Ashley Steers - 11th, 5K Run (19:40) ================================================ Great Performances - Cross Country - High School ================================================ -- MHSAA XC Finals, 5K, MIS Speedway, Brooklyn, Saturday, November 6, 2010 Division I provided two dramatic, down-to-the-wire, finishes. See For complete results, see http://www.mhsaa.tv/events/13076. Highlights will be avaialble on FOX Sports Detroit Fall Recap Show in December.

Video: Results:

http://www.runmichigan.com/video/highschool/ http://www.mhsaa.com/Sports/BoysCrossCountry.aspx http://www.mhsaa.com/Sports/GirlsCrossCountry.aspx

Girls Division I 1st) Brook Handler, Rochester, 17:00 (2nd fastest all time) 2nd) Gabrielle Anzalone, Grand Blanc, 17:01 (3rd fastest all time) 3rd) Hannah Meier, Grosse Pointe South, 17:21 Teams: 1st) Grand Haven, 135 points 2nd) Traverse City Central, 154 points 3rd) Rockford, 167 points Girls Division II 1st) Rachele Schulist, Zeeland West. 17:39 2nd) Allyson Winchester, Middleville Thornapple-Kellogg, 17:42 3rd) Megan O'Neil, Remus Chippewa Hills, 17:47 Teams: 1st) Grand Rapids Christian, 111 points 2nd) Hamilton, 116 points 3rd) East Grand Rapids, 177 points Girls Division III 1st) Ali Wiersma, Allendale, 18:00 2nd) Lindsey Burdette, Hanover-Horton, 18:06 3rd) Megan Heeder, Lansing Catholic, 18:11 Teams: 1st) Hanover-Horton, 88 points 2nd) Benzie Central, 129 points

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3rd)

Kent City, 138 points

Girls Division IV 1st) Kirsten Olling, Breckenridge, 18:09 2nd) Lindsay Neal, North Muskegon, 18:23 3rd) Alexa Rumsey, Hesperia, 18:54 `1Teams: 1st) Hesperia, 107 points 2nd) Harbor Springs, 111 points 3rd) Saugatuck, 149 points Boys Division I 1st) Scott Albaugh, Waterford Mott, 15:13 2nd) Austin Whitelaw, Monroe, 15:15 3rd) Omar Kaddurah, Grand Blanc, 15:30 Teams: 1st) Detroit Catholic Central, 103 points 2nd) Dexter, 114 points 3rd) Pinckney, 146 points Boys Division II 1st) Alex Standiford, Mattawan, 15:19 2nd) Bryce Bradley, Chelsea, 15:27 3rd) Nicholas Soter, Dearborn Divine Child, 15:27 Teams: 1st) Grand Rapids Forest Hills Northern, 108 points 2nd) Mason, 163 points 3rd) Grand Rapids Christian, 202 points Boys Division III 1st) Caleb Rhynard, Shepherd, 15:26 2nd) Dylan Creger, Almont, 15:48 3rd) Ben Sievert, Frankenmuth, 15:56 Teams: 1st) Grandville Calvin Shristian, 107 points 2nd) Lansing Catholic, 192 points 3rd) Shepherd, 212 points Boys Division IV 1st) Kyle Tait, Big Rapids Crossroads Charter Academy, 15:25.4 2nd) Spencer Nousain, Concord, 15:51 3rd) Victor Allen, Southfield Christian, 15:56 Teams: 1st) North Muskegan, 89 points 2nd) Bridgman, 121 points 3rd) Harbor Springs, 138 points

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=========================================== GLSP Television Network 2010 Event Coverage =========================================== Art McCafferty - Producer Jennie McCafferty - Associate Producer Peter Allen - Reporter MIke Duff - Reporter Gary Morgan - Reporter Tim Hygh - Reporter Brad and Bill Shelton - Reporters David Manwiller - Videographer Carter Sherline - Videographer Scott Sullivan - Videographer NOVEMBER 25 5/3 Thanksgiving Day Turkey Trot. Detroit, MI DECEMBER 31 5/3 New Year's Eve Run, Detroit, MI ======================================= Race Calendar - November 2010 ======================================= SATURDAY, November 13, 2010 * NCAA Division I Cross Country Regionals - Great Lakes, Rochester, 11:00 am, Oakland University, http://ncaasports.com * NCAA Division III Cross Country Regionals - Great Lakes, Holland, MI, 11:00 am, West Ottawa Golf Club, hosted by Hope College, http://ncaasports.com * NIRCA Open & Alumni XC Race, Bloomington, IN, 8:30 am, Indiana University Cross Country Course, http://www.clubrunning.org * NJCAA Championship Meet, Spartanburg, SC, 9:00 am, Spartanburg Methodist College, http://tiny.cc/e1sva or http://www.gosmcpioneers.com/xcnationals * Original Ann Arbor Turkey Trot, Dexter, 8:30 am, Hudson Mills Metro Park, 10KR/W, 5KR/W, kids 1MFR, http://champsforcharity.com * USATF Michigan Association Open/Masters XC Championships, Northville, 9:00 am, Cass Benton Park, 5KR, http://michigan.usatf.org/ * USATF Michigan Association XC JO Championships, Northville, 9:00 am, Cass Benton Park, 5KR, 4KR, 3KR, http//michigan.usatf.org/ SUNDAY, November 14, 2010 * Jingle Bell Run/Walk for Arthritis - Kalamazoo, Portage, 1:00 pm, Celery Flats, 5KR/W, http://arthritis.org NOVEMBER 10, 2010 - MICHIGAN RUNNING

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* Roseville Big Bird Run, Roseville, 10:00 am, 10KR, 1MR/W, 4KR, http://www.active.com/running/roseville-mi/32nd-annual-roseville-big-bird-run-2010 SATURDAY, November 20, 2010 * Grand Finale 5K and Team Invitational 5K/8K, Lansing, 9:30 am, Grand Woods Park, http://runningfoundation.com/Grand_Finale.html * Jingle Bell Run/Walk for Arthritis, Bloomfield Hills, 9:00 am, Covington School, 5KRW, http://arthritis.org * NCAA Division I I Cross Country Regionals - Midwest, Louisville, KY, 10:30 am, Bellarmine University, E.P. Tom Sawyer Park, 10KR, 6KR, http://ncaasports.com * NCAA Division III Cross Country Championships, Waverly, IA, 10:30 am, H.J. Max Championship Cross Country Course, 8KR, 6KR, Wartburg College, http://ncaasports.com * One Hill of a Run, Grand Rapids, 9:00 am, Union High School, 10KR, 5KR, http://www.onehillofarun.mysite.com SUNDAY, November 21, 2010 * New Balance Girls on the Run 5K, Ypsilanti, 10:00 am, Ellen Thompson Women’s Health Center, St. Joseph Mercy Hospital, 5KR, http://www.girlsontherunsemi.org MONDAY, November 22, 2010 * NCAA Division I Cross Country Championships, Terre Haute, IN, 11:00 am, Wabash Family Sports Center, 10KR, 6KR, http://ncaasports.com * Southwestern Michigan College Turkey Trot, Dowagiac, 4:00 pm, Southwestern Michigan College, 8KR, 5KR, 1 MR, http://www.swmich.edu THANKSGIVING DAY - THURSDAY, November 25, 2010 * Ann Arbor Thanksgiving Day Turkey Trot, Ann Arbor, 8:30 am, University of Michigan North Campus Recreational Center, 5KR/W, http://goodboyevents.com * Fifth Third Bank Thanksgiving Turkey Trot, Detroit, 7:15 am, Cobo Center, 10KR, 5KR, 1MR, http://www.detroitturkeytrot.org * Smoke the Turkey 5K, Sylvania, OH, 9:00 am, St. James Club, 5KR http://eliteendeavors.com SUNDAY, November 28, 2010 * Hansons Group Run, Lake Orion, 8:00 am, Hansons Running Shop, http://hansons-running.com ******* Calendar entries are a value-added service for Michigan Runner clients. Please contact Art McCafferty (artmccaf@sbcglobal.net) if you're interested.

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--------------------------------------------------------*Michigan Running News is published weekly. Please feel free to pass this email on to anyone you think might be interested. * To reply, please send email to jennie@glsp.com. * To unsubscribe, please send email to leave-23206900-64315194G@lyris.dundee.net Jennie McCafferty, Online Editor, Michigan Runner Michigan Runner Archives: Michigan Running News - http://michiganrunner.net/news/ Michigan Runner Magazine - http://michiganrunner.com/#pastissues Michigan Runner Television - http://michiganrunner.tv/archives.

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