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SHufflers

Kalamazoo SHufflers

Yes, You Can Run a Marathon Or Half Marathon in 2014!
Running together with God's help
"Let us run with endurance, the race set before us" Hebrews 12:1

Marathon Training Plan begins Dec 7, Half Marathon Training starts Dec 7 or Feb 22.

Our Philosophy

We follow Jeff Galloway's training method -- www.jeffgalloway.com. This training program is built around one increasingly longer Saturday run, which we do together as a group. We do these runs very slowly; with frequent walk breaks (run 4 or 5 minutes, walk one minute). The purpose of the long runs is to cover longer and longer distances building up distance endurance, but without injury. You should plan to run 2 -- 4 other times per week. We can suggest how to develop a personal running plan. Walk breaks are a key component to prevent injury and enhance recovery.

We believe the social and spiritual dimensions of training are also important. We support each other and make friends. We welcome people of any and all faiths to join the SHufflers.

All group-training runs are held (rain, snow or shine) on Saturday mornings--watch for weekly emails/Facebook posts for both time and place. The weekly long run schedule we will follow is included in this brochure. There is no fee to join this group.

If you have questions or think this is something you might be seriously interested in pursuing, contact Dan Sarkipato at (269)808-1069, or by email at kalamazoo.shufflers@gmail.com.

The SHufflers training is in two Phases:
Phase 1 targets the Portage Winter Blast Half Marathon and Kalamazoo Marathon;
Phase 2 continues training for the Kalamazoo Marathon and offers a separate track for the Borgess Half Marathon If one of your life goals is to complete a marathon or half marathon, but the training looks too daunting, come join us as we train together. There is no cost to join our group.

Our History and Methodology

Twelve years ago, five Kalamazoo area runners from Southern Heights Church (hence SHufflers spelling) joined together to support each other as they trained for the Bayshore Marathon in Traverse City, MI. The Galloway philosophy was used: long runs are done slowly, with regular walk breaks. During the week, each trained according to their personal running goals. All five finished the Bayshore healthy and all went on to complete at least one more marathon!

In post-marathon reflecting on the preparation, they doubted if any of them alone could have alone done the training necessary - it was amazing the mutual support given to each other to achieve their necessary training. All agreed that having the company and support of the group made the training both endurable and enjoyable.

The Kalamazoo SHufflers Kalamazoo Marathon/ Half Marathon Training Schedule is for people who want to successfully complete a first marathon or half marathon, and for people who have completed a race and would like to help and encourage others IS that YOU?

Prerequisite: Must be able to *run/walk 4 miles on December 1, 2013, OR, on Feb 22, 2014.

SHufflers 2014 Online Registration

Orientation Meeting

Sat. Nov 16 @ 9:00 a.m.
Or
Friday Dec 6 @ 7:00 p.m.

Location: Southern Heights Church - 4141 E. Hillandale, Kalamazoo 49008

2013-2014 Schedule

Phase 1 training - PORTAGE WINTER BLAST HALF Or FULL MARATHON program
WeekDateDistanceNote
1Dec 748:00 a.m.
2Dec 145
3Dec 216
4Dec 287
5Jan 48
6Jan 119
7Jan 1810
8Jan 258
9Feb 111
10Feb 88
11Feb 1512
11Feb 228
Mar 2 - Portage Winter Blast Half Marathon

Phase 2 training - BORGESS HALF MARATHON Or FULL MARATHON program
WeekDateDistanceNote
1Feb 2214 Full / 4 Half
2Mar 115 Full / 5 Half7:30 a.m.
3Mar 816 Full / 6 Half
4Mar 158 Full / 7 Half
5Mar 2518 Full / 8 Half
6Mar 298 Full / 9 Half
7Apr 520 Full / 10 Half
8Apr 128 Full / 8 Half
9Apr 1922 Full / 12 Half
10Apr 268 Full / 8 Half
May 4 - Kalamazoo Marathon, Borgess Half Marathon

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