the August 2012 Edition - Kalamazoo Area Runners

Champions do not become champions when they win the
event, but in the hours, weeks, months and years they
spend preparing for it. The victorious performance itself
is merely the demonstration of their championship
character.
– T. Alan Armstrong
August 2012
www.kalamazooarearunners.org
The Kalamazoo Area Runners
Rundown
Kalamazoo Area Runners….What’s New?
Contents
What’s New - Page 1
Hot Club News and Events Page 4
By Bonnie Sexton
If you are looking for a mid-winter half marathon you now have
to look no further than Southwest Michigan! Kalamazoo Area
Runners is excited to announce its first ever partnership with a
municipality. On February 17, 2013, Kalamazoo Area Runners
and the City of Portage will host the inaugural Portage Winter
Blast Half Marathon and 5k. The event will kick off the City of
Portage 50 th anniversary, and will be followed by additional
celebratory activities in honor of this milestone.
Why a winter half marathon? The idea formed after a variety of
factors. We had observed the limited availability of half
marathons in the Midwest combined with the Kalamazoo Area
Runners need for a major fundraiser. Runners would travel out
of the area in search of a half marathon. Although weather plays
a major role, during the winter months, more than 1,000 local
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Leadership Team Changes
Turkey Trot Time Prediction Run Registration is
OPEN
2012 Kal-Haven Trail Run Establishes New
Participation and Fundraising Records
Runners Beat the Heat at the 2012 Race for the Cure
Agility Physical Therapy Offers Discount on Specialty
Services
TJ Snyder of NV Salon Offers Stone Massage for $30
to KAR Members
Kalamazoo Area Runners Fanwear Store
Kalamazoo Area Runners Facebook Page
Next KAR Board Meeting is September 10, 2012
Sponsorship Opportunities
Club Championship Series - Page 14
Grape Lake 5k – September 8, 2012
Peacock Strut 5k & 10K – September 15, 2012
Run for the Son – September 29, 2012
Running Community News – Page
Muddy Patriot - September 29, 2012
Good Form Running
Group Runs/Training Page 15
Beyond Half and Full Marathon Training
Organized Group Runs
Club Member Corner Page 16
New Member Welcome
Volunteer Acknowledgements
Featured Member – Coming Soon
The Long and Short of It: Allegan 5k and the North
Country Trail Run

KAR Discount Sponsors
runners will hit the streets through camps like the Kalamazoo
Area Runners Beyond Training Program, Borgess Run Camp,
and the Kalamazoo SHufflers. There are approximately three
times as many runners participating in organized running
camps during the winter months, then we experience during the
summer months in our community. With the popularity of
winter training programs, organizing a major running event
during the season is a natural fit for greater Kalamazoo. In the
six years Kalamazoo Area Runners has been organizing the
Beyond Training Program, we have only had one cancellation
due to extreme winter weather conditions.
Our 20 person planning committee held its kick-0ff meeting in
August and many of the details are in the initial stages of
planning. The majority of the questions received to date
surround the course and for purposes of this article, we will
shift our focus to this aspect of the event.
The Winter Blast half marathon & 5k courses are a combination
of paved bike trail and roads highlighting the park system
throughout the City of Portage. Both events start in front of the
brand new Portage Central High School building. The course
map for the half marathon is now posted to the event website,
and can be found at Portage Winter Blast Half Marathon
Course. Below is a turn by turn description of the half
marathon course, with reference to the 5k turn offs.
The Portage Winter Blast Half Marathon starts in the parking
lot of Portage Central High School and exits south on
Westnedge Avenue. Runners will stay on Westnedge for
approximately 1 mile through a mostly residential section of
Portage. This section of the course features the slightest
downhill grade. The 5k will turn right into South Westnedge
Park, entering the Portage Trail System. After proceeding south
on Westnedge, half marathoners will turn left onto South Shore
Drive and loop through the quiet, West Lake neighborhood.
Here runners will follow South Shore to Organdy, turn left on
Calico, right on Cordoroy, right on Gabardine, right on
Chambray and left again onto Calico before turning right back
onto Westnedge Avenue.
Unless otherwise indicated, effective March 1, 2011
please use the KAR discount code when purchasing
merchandise or services from discount sponsors.
Gazelle Sports
10% off non-sale shoes. Please supply sales person
with KAR membership number prior to check out.
Healing Moments Massage
Massage bodywork with Joyce Hare located in KVO’s
building on Turwill Lane. Discounts apply per session
or multiple sessions. KAR Member price for one hour
is $50.00. Phone: 269-327-5824 or 269-217-7563)
Prater Chiropractic
Chiropractic Sports Physician, Daryl Prater, D.C.,
CCSP, is offering KAR members a $30 discount on
custom foot orthotics: eSoles www.esoles.com which
uses a laser to scan the contour of the foot and an air
pillow to mobilize the foot into the ideal neutral
position. For more information contact Daryl Prater
at praterd@aol.com
Half marathoners will follow Westnedge North to South
Westnedge Park and will enter the Portage Trail Way, coming
from the opposite direction of the 5k. In order to avoid the
presentation of opposing runners, the 5k event will start 15
minutes before the half marathon, allowing 5k participants to
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continued...
DRINK 2 YOUR HEALTH
turn into the park, and clear before the first half marathoners
arrive.
The Portage Trail Way winds through a wooded section, before
climbing a gradual uphill to the trail along Industrial Drive. In
line with its name, Industrial Drive is a commercial area
approximately of approximately 1 ½ miles. The trail runs along
Industrial Drive and Shaver Road, until Centre Ave. Runners
will turn right onto Centre. 5k runners will enter Portage
Central High School, and proceed to the finish line, while half
marathoners cross over Centre, turning left at Currier road, and
entering the Bicentennial Trail.
For the next 3 ½ miles, runners will follow Bicentennial Trail,
with a long gradual downhill early on as it enters The Celery
Flats Historical Area (south of Garden Lane) and The Celery
Flats Interpretive Center (north of Garden Lane). The trail is
flat for the next 1 ½ miles until it crosses the bridge over Milham
Road. This overpass lies just north of the main entrance of
Portage Creek Bicentennial Park. Deer sightings are possible at
any time of the year during this stretch of the course. The trail
winds through a wooded section trail (more deer sightings are
possible) and passes under I-94 at a point almost exactly half
way between Chicago and Detroit.
At the Kilgore Road Entrance of Bicentennial Trail (Mile 9), the
course turns right onto Lover’s Lane, and is flat with the
exception of the I-94 overpass. This section of the course
continues for about 2 ½ miles, through a straight, mostly
commercial section of the City of Portage. The course turns right
on Garden Lane, where it once again intersects Bicentennial
Trail and the Celery Flats Historical Area and Interpretive
Center. Runners will turn left onto the Bicentennial Trail for the
final mile, climb the hill leading out of Celery Flats and following
the trail to Currier, across Centre and back to the finish line at
Portage Central High School.
We encourage you to save the date on your calendar and join us
for this extraordinary event. Registration for the Half Marathon
and 5k will open in early October. During the inaugural year, the
half marathon will close after attaining a cap of 500 participants
(there will be no cap applied to the 5k). Capacity will be reevaluated
after the first year. KAR members will receive a $10
discount off registration for the Half Marathon, and $5 off the 5k
event. Click here for more information on the Portage Winter
Blast Half Marathon
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If you’re interested in maintaining an active
and healthy lifestyle with a nutritious fruit juice
blend, check out MonaVie Active. Used by
top professional athletes, Monavie combines
19-body beneficial fruits, including the Acai
berry superfood, with plant-derived
glucosomine that promotes healthy joints. Two
ounces in the morning and two ounces at night
provide the antioxidant capacity of 13 servings
of fruits and vegetables. Visit
http://drink2yourhealth.net and click on “19
Fruits” then “MonaVie Orginal and Active” for
more information. Choose the “Preferred
Customer” page to place an online order and
receive distributor pricing (up to a 34%
discount). For more information, contact
Madhu or Amisha Mahadevan (734-740-2840).
BRONSON ATHLETIC CLUB
During the months of October and November,
KAR members may join Bronson Athletic Club
for a $99 initiation fee, $296 off the regular
initiation fee of $395. December 2011 through
December 2012, members will receive a
discounted initiation fee of $225. For more
information on joining, contact membership at
544-3200 or stop by and mention KAR.
BORGESS HEALTH AND
FITNESS CENTER
The Borgess Health and Fitness Center is
offering KAR members their corporate
discount rate of $99 initiation fees (50% off )
for new members ($50 each additional
associate). Monthly membership dues are $53
for the primary member, $26 for the first
associate, and $20 for each additional
associate. Monthly dues rates are valid as of
October 2011. Subject to change with future
facility rate increases. For more information,
call 552.2348.

continued...
AGILITY PHYSICAL THERAPY
Hot Club News and Events
“We run this town”
Leadership Team Changes
The Kalamazoo Area Runners has experienced leadership
transition over the last few months and while we welcome new
team members, we must say farewell or acknowledge transition
among others.
First the farewells and transitions….
The Kalamazoo Area Runners Executive Board wishes to notify
the membership that Laura Ferrara submitted her resignation
as President to the Board on Friday, August 24, in order to
dedicate her time and energy to care for her parents increasing
health needs. The circumstances were unexpected, and for a
while we were hopeful Laura’s parents were doing better and she
would be able to continue in her board position. Unfortunately,
this was not the case, and Laura had to make this difficult
decision in order to best meet the needs of her family. Please
support Laura during this difficult time, and keep her and her
family in your thoughts and prayers. Laura will continue to lead
her Wednesday night group runs, and depending on her parent’s
condition, as part of the Beyond Program as a pace leader. The
therapeutic aspects of running during the most challenging of
times are very much needed.
The Vice President automatically assumes the duties of Board
President, and Bonnie Sexton will be fulfilling these duties
during the interim.
Vice President of Marketing Karen Townsend has accepted a
career opportunity in the suburbs of Chicago, and relocated
August 27, 2012. We wish Karen the very best as she gets settled
and makes the transition to her new job and home. Her board
position has not been officially vacated at this time, and we will
keep the members updated and whether she will continue to
serve in some capacity.
KAR members receive $10 off specialty
services at Agility Physical Therapy and
Sports Performance including:
Gait Analysis
Lactate threshold testing for heart
rate monitor training
Biomechanical evaluation for
orthotic recommendations
Lower quarter screen for proper
posture and bike fit
Comprehensive musculoskeletal
assessment and sport specific
training program
S2P.E.A.K plyometric jump
training program for performance
enhancement and knee injury
prevention
Visit www.agilitysportsmedicine.com for
locations and contact information.
TJ SNYDER MASSAGE OF NV
SALON
T.J. Snyder of NV Salon, located at 210 E.
Centre Avenue in Portage. T.J. offers a 1-
hour professional stone massage to KAR
members for $30.00. For an appointment
call 269.327.3689 (salon) or 269.816.8780
(cell). Provide the 2012 KAR discount code
to receive reduced rate.
Julie Wojtaszek has served as part of the Kalamazoo Area
Runners leadership team for years, including 2 years on the
Executive Board, and most recently as Co-Director of the Kal-
Haven Trail Run with Terry Hutchins, and as Director of Online
Registration. Earlier this year, she was awarded the Reynold
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Board of Directors
Oas Volunteer of the Year Award for her dedicated service. As
many members know, Julie relocated to Greensboro, North
Carolina. Julie continues to serve as Director of Online
Registration and continued involvement with the Kal-Haven
Trail Run is currently being evaluated.
We thank each of the above individuals for their service to
Kalamazoo Area Runners, past, present and future, in their
various capacities.
Now for the announcements….
We are pleased to announce Carl Shubitowski has been
appointed as Director in Training of the Portage Winter Blast
Half Marathon, and will be working with Director Bonnie
Sexton and the 20 person planning committee to organize the
inaugural event. Thank you Carl for stepping into this
challenging new position.
Laura Sandahl and Sarah Foster will be co-directing the
Thursday Portage YMCA runs along with Teri Olbrot and
Bonnie Sexton in order to provide group leader coverage for a
wider pace range of runners. In addition, in order to focus her
energy towards launching the inaugural Portage WinterBlast
Half Marathon, Bonnie Sexton has transitioned her position
directing the Beyond Training program to Steve Rice. Scott
Taylor and Beth St. John have been appointed as brand new
Directors of the Beyond, and will be working with Steve to
provide leadership to the 2012 – 2013 Beyond Program, along
with the rest of the seven person committee. Beth St. John
has also been appointed to Direct the Thursday evening runs at
Battle Creek Burnham Brook Center along with Stephanie
Demarest. Sincere thanks to all of our leadership team
members
Laura Ferrara
President
Laura.ferrara@kalamazooarearunners.org
Bonnie Sexton
Vice President
Bonnie.sexton@kalamazooarearunners.org
Robin Carpenter
Treasurer
Robin.carpenter@kalamazooarearunners.org
Vicky Ondraka
Vice President Special Events
Vicky.ondrak@kalamazooarearunners.org
Karen Townsend
Vice President Marketing and
Communications
Karen.townsend@kalamazooarearunners.org
Robin Carpenter
Secretary
Robin.carpenter@kalamazooarearunners.org
Jane Rolfe
Vice President, Development
runjanerun@comcast.com
Troy Root
Vice President, Technology
Troy.root@kalamazooarearunners.org
2012 Turkey Trot Time Prediction Run –
Registration is Now OPEN!
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Event and Program Directors
Joe Hulsebus
Director Technology Support
Club Series and Volunteer Tracking
Joe.hulsebus@kalamazooarearunners.org
Phil Goodwin
Director, Graphic and Web Design
Phil.goodwin@kalamazooarearunners.org
OPEN
Director, Indoor Track Workouts
Terry Hutchins
Co-Director, Kal-Haven Trail Run
Sherrie.mann@kalamazooarearunners.org
Julie Wojtaszek
Co-Director, Kal-Haven Trail Run
Director, Online Registration
Julie.wojtaszek@kalamazooarearunners.org
You won’t want to miss this unique holiday event!!! The
Kalamazoo Area Runners Turkey Trot 5K Time Prediction Run
will be held at Portage West Middle School (7145 Moorsbridge
Rd, Portage, MI 49024) at 9:00am on Thanksgiving Day,
Thursday, November 22, 2012. Packet Pick-up and Race day
registration will be from 7:30-8:30am. This is a timed
prediction run and awards are distributed to the top 10 based on
the closest predicted to actual time. Awards will also be given to
the overall male and female open and masters’ winners, as well
as an award for best costume. No watches or other devices that
track time, dogs or strollers are permitted in this unique event.
Cut off finish time to be included in official results is 40
minutes. Event is $10 (no shirt) for those who preregister by
November 19 ($10 individual/$40 family cap) and $15 (no shirt)
for late/ race day registration ($60 family cap). Long sleeve
technical shirts may be purchased for an additional $18 for
those who preregister by November 14, 2012.
Carole Bolthouse
Co-Director, Kalamazoo Klassic (KAR)
Carole.bolthouse@kalamazooarearunners.org
Bonnie Sexton
Co-Director, Fast Track Training
Co-Director, Portage Winter Blast
Half Marathon
Co-Director, Thursday Night Run at
Portage YMCA
Team Captain, Race for the Cure
Co-Director, Turkey Trot
Bonnie.sexton@kalamazooarearunners.org
Troy Root
Director, Children’s Easter Egg Hunt
Dash
Team Captain, Jingle Bell Run
Troy.root@kalamazooarearunners.org
Michelle Fakler
Team Co-Captain, Relay for Life
Oak_14@hotmail.com
Ferdi Hintz and Pam Boner
Team Co-Captains, Relay for Life
Bob Smola
Director, Kalamazoo Marathon Pace
Teams
Bob.smola@kalamazooarearunners.org
Gale Fischer
Another Runner’s Perspective
Gale.fischer@kalamazooarearunners.org
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Cindi Macdonald
Co-Director, Safari Training Program
Cindi.macdonald@kalamazooarearunners.org

Suggested donations are socks (for men, women and children)
for the Kalamazoo Gospel Mission and/or toiletries (toothbrush,
toothpaste, shampoo) or a small toy for the Portage Community
Center. Runners also have the option to purchase race technical
shirts and/or make additional cash contributions on-line
through this registration. Proceeds from registrations and
additional online donations will support the Turkey Trot and the
Kalamazoo Area Runners (KAR). Race Day donations may be
made directly to all 3 benefiting charities. Please visit the KAR
website (www.kalamazooarearunners.org) for additional
information on this event. For more information, visit
www.karturkeytrot.wordpress.com.
2012 Kal-Haven Trail Run Established
New Fundraising and Participation
Records
Event and Program Directors
– continued….
Event and Program Directors
continued…..
Beth St. John
Co-Director, Beyond Training
Program
Stephanie Co-Director, Sabin Thursday Night Runs at
Co-Director, BC Burnham Run Brook Through Center the Lights
Stephanie.sabin@kalamazooarearunners.org
Beth.stjohn@kalamazooarearunners.org
Scott
Stephanie
Taylor
Demarest
Co-Director,
Director, Thursday
Turkey
Night
Trot Time
Runs at BC
Prediction
Lakeview
Run
Co-Director,
smdemarest@gmail.com
Beyond Training
Program
Scott.taylor@kalamazooarearunners.org
Chuck Zahnow
Director, Wednesday Night Runs at
Sherri BC Lakeview Enlow (along with Pat Enlow
and crzahnow@gmail.com
Tim Holden)
Director, Wed Night Portage YMCA
Runs Renee Mercer
Senlo38@kalamazooarearunners.org
Director, Tuesday Morning Runs at
BC YMCA
Steve anreelca@aol.com Rice
Director, Wed Night Borgess Health
and Brett Fitness Hall Center Runs
Director, , Beyond Sunday Training Morning Program Runs at BC
CutiePie Café
Steve.rice@kalamazooarearunners.org
anosmic.runner@gmail.com
Laura Ferrara
Director, Judah Gesmundo Wednesday Night Runs
Maple Co-Chair, Street Battle Magnet Creek School Subcommittee
Laura.ferrara@kalamazooarearunners.org
Lynn Scherer
Teri Co-Chair, Olbrot Battle (along Creek with Subcommittee
Bonnie
Sexton, Laura Sandahl and Sarah
Foster)
Co-Director, Thursday Evening Runs
teri.olbrot@sbcglobal.net
Dave Walch
Director, Halloween Hash
David.walch@pfizer.com
Katie Conor
Co-Director Fast Track
Katie.conor@kalamazooarearunners.org
Zachary Baker
Director, Marketing Promotions
Zach.baker@kalamazooarearunners.org
Christine Huff
Director, Membership
Chris.huff@kalamazooarearunners.org
OPEN
Director, Educational Clinics
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By Julie Wojtaszek
The Kal-Haven Trail Run took place on Saturday, March 24 th , 2012. The 33.5-mile event included a
solo run designated as the RRCA (Road Runners Club of America) State Ultra Championship, a 2-
person team relay, and a 3-6 person team relay. We sold out prior to the event in all of the races,
increasing our numbers over prior years to 580 registered runners! We had 88 solo finishers, 43 2-
person team finishers, and 70 3-6 person team finishers. Event proceeds almost doubled from last
year due to our participation and sponsorship and thus Kalamazoo Area Runners was able to donate
$11,491 to the local Girls on Track program (program of the Greater Kalamazoo Girls on the Run)!!
The higher temperatures appeared to benefit many of the runners, as many course records were
broken this year including: Male Open, Male Senior Grand Masters, Female Open, and Female
Masters in the Solo event and Male Team and Female Team in the 2-Person Team Event
Editor’s Note: Sincere thanks to Julie Wojtaszek and Terry Hutchins for their dedicated Leadership
of the Kal-Haven Trail Run
Runners Beat the Heat at the Susan G. Komen Race for the Cure
By Bonnie Sexton
The 2012 Susan G. Komen Foundation Race for the Cure, held May 20, 2012 will be remembered for
its high temperatures in the mid-nineties. The Kalamazoo Area Runners team captained by Bonnie
Sexton met its participation goal by recruiting 25 team members. The team generated a total dollar
amount of $1,485, with $750 in registration fees going towards the cost of the event, and $735 put to
work funding local grants providing screening for uninsured women. We were honored to have
returning survivor Jennifer Starr-Reivitt on our team and we look forward to seeing everyone at the
2013 Race for the Cure.
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Agility Physical Therapy Offers KAR Members Discount on
Specialty Services
KAR members receive $10 off specialty services at Agility Physical Therapy and Sports Performance
including:
Gait Analysis
Lactate threshold testing for heart rate monitor training
Biomechanical evaluation for orthotic recommendations
Lower quarter screen for proper posture and bike fit
Comprehensive musculoskeletal assessment and sport specific training program
S2P.E.A.K plyometric jump training program for performance enhancement and knee injury
prevention
Visit www.agilitysportsmedicine.com for locations and contact information.
T.J. Snyder of NV Salon Offers KAR Members One Hour Stone
Massage for $30.
DISCOUNTED STONE MASSAGE NOW AVAILABLE! Kalamazoo Area Runners is pleased to
announce a new discount sponsor partnership with T.J. Snyder of NV Salon, located at 210 E. Centre
Avenue in Portage. T.J. offers a 1-hour professional stone massage to KAR members for $30.00. For
an appointment call 269.327.3689 (salon) or 269.816.8780 (cell). Provide the 2012 KAR discount
code to receive reduced rate.....and enjoy!
Kalamazoo Area Runners Fanwear Store
Check out our complete line of KAR and Beyond Training Program apparel via the Kalamazoo Area
Runners Fanwear Store at Gazelle Sports.
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Kalamazoo Area Runners Asics Interval Singlet
Kalamazoo Area Runners Asics Short Sleeve Circuit 7 Warm Up Technical Shirt
Kalamazoo Area Runners & Beyond Asics Long Sleeve Circuit 7 Warm Up Technical Shirt
Kalamazoo Area Runners & Beyond Asics Caldera Jacket
Fast Track Asics Interval Singlet
Fast Track Asics Short Sleeve Circuit 7 Warm Up Technical Shirt
Click here to begin shopping
All orders will be delivered to the downtown Kalamazoo Gazelle Sports location. The $6.95 shipping
fee will be deducted from the order when it is fulfilled (there is no shipping charge for store delivery).
Customers will be notified via email when the order is ready for pick up. Allow 5-7 additional
business days for orders that include an embroidered item.
Yes, there really is a Kalamazoo Area Runners Facebook Group
Follow us on Facebook®. Connect with each other, receive event and program updates and more!
Click on the above icon and join the Kalamazoo Area Runners Facebook® Group. Yes, Kalamazoo
Area Runners has 446 members on our Facebook® group, and as we recruit more of you to join, we
hope to expand the use of our social media forum.
Next KAR Board Meeting is September 10, 2012
The next KAR Board Meeting is September 10, 2012 at 7:30 pm at Maple YMCA. As always,
members are welcome to attend. For questions contact Bonnie Sexton at
bonnie.sexton@kalamazooarearunners.org.
Club Championship Series and Race
Discount Events
The Grape Lake 5k – September 8, 2012
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Bronson LakeView Hospital is proud to offer the Grape Lake 5k Run/Walk as part of our
commitment to maintaining and improving the health of the people we serve and as a fun, wellness
activity during the Paw Paw Wine and Harvest Festival. Proceeds will go toward health and wellness
initiatives in Van Buren County. The Grape Lake 5k Run/Walk course is USATF-certified and is a
fast, flat 5k course around Maple Lake in Paw Paw, MI. This event has been reviewed for the physical
activity content and has been endorsed by the Governor’s Council on Physical Fitness, Health and
Sports. This does not reflect endorsement of the sponsoring organization or the products used. Both
a timing start strip and finish strip will be used for this race. Awards will be based on actual chip time
not gun time. Walkers may not run. If seen running, a walker will be disqualified. The Grape Lake
Race is proud to be a part of the 2012 Michigan Fruit Belt Series, and also serves as part of the
Kalamazoo Area Runners Club Championship Series and Race Discount Program. Members of
Kalamazoo Area Runners receive a $2 discount. For more information, visit Grape Lake 5k
Information.
Peacock Strut 10k and 5k – September 15, 2012
The Peacock Strut 10k and 5k is September 15, 2012 and offers the opportunity to earn points for
participating in both events. Members of Kalamazoo Area Runners receive a $2 discount. There is
also the Kids’ Caper, a one mile fun run. The events start and end at the Celery Flats Historical Area
in Portage and proceeds benefit the Portage Community Center, a non-profit organization providing
a variety of services to Portage Residents. Packet Pick Up and Late Registration are Friday,
September 14th at the Celery Flats from 5:00-7:00pm. Late Registration and Packet Pick-up are
September 15th, 7:00 am Race Morning. After September 7th, entry fees for the adult races are $25.
For more information, visit www.portagecommunitycenter.org.
Run for the Son 5k – September 29, 2012
The 15th Annual Run for the Son 5k is our final Kalamazoo Area Runners Club Championship Series
and Race Discount Program Event. It is sponsored by Southern Heights Church, North Park
Reformed, Westwood Christian Reformed Church, and New Vintage Ministries. All proceeds will
benefit the Kalamazoo Deacon's Conference, a multi-cultural ministry offering assistance to those in
need. Packet Pick-up & Late Registration Portage Celery Flats Grain Elevator (south side of Garden
Lane between S. Westnedge & Lover's Lane) on Friday, September 28, 5:30 PM to 7:00 PM and
Saturday, September 29, 7:45 AM to 8:30 AM. Maximum $70 per immediate family for 5K events, to
qualify for the immediate family discount your registration forms must be postmarked by 9/22/12 &
mailed to Run for the Son, 1010 N. Westnedge, Kalamazoo, MI, 49007. For more information and
registration, visit Run for the Son 2012
Running Community News
Muddy Patriot – September 29, 2012
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The MUDDY PATRIOT is a Muddy Military Style Obstacle Run, designed by a U.S. Navy Veteran,
with the choice of a 1.5 or a 3.5 mile course for anyone 13 yrs & older. The MUDDY PATRIOT Part 2
will have even More Mud, More Obstacles and Live Music from THE BRONK BROS! Other
goodies...Delicious Food, a Beer Garden, Kids Mud Run and Ski Lift Rides for Spectating! The
MUDDY PATRIOT is dedicated to giving people a good reason to get a little crazy! The event
will be held September 29, 2012 at Timber Ridge Ski Area and benefits 3 local children’s charities.
For more information and registration, visit www.muddypatriot.com.
Good Form Running
Good Form Running is an opportunity to decrease the likelihood of running related injuries. Four
simple steps can keep you on the road, helping you run longer, faster and more comfortable. This
FREE weekly clinic presented by Gazelle Sports is a great tool for runners of all abilities. Have you
checked in with your form today? Sign up at www.GazelleSports.com/goodformrunning.php
Training Programs and Group Runs
Beyond Half and Full Marathon Training Program Begins In
January
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Beyonders enjoying an early spring run in preparation for the Boston and Kalamazoo Marathons
Mark your Calendars! Planning for the 2013 KAR Beyond Marathon and Half Marathon Training
Program is underway! You've experienced the Safari! You've experienced Fast Track! Now see what
lies Beyond...
Beyond is a 16 week winter training program geared to get you ready for the Boston, Kalamazoo, or
other spring marathon or half marathon. Whether you're a beginner training for your first half
marathon, or a Boston Marathon veteran, we have a training program tailored to fit your needs.
Several exciting improvements are planned for this winter's edition of Beyond. It's not too early to
mark your calendars, as registration will open in early October, the Beyond Blast Off Party is
scheduled for Tuesday, December 11th, and the first group run will be Saturday, January 5th. Email
Steve Rice for further information at steve.rice@kalamazooarearunners.org or visit
www.karbeyond.wordpress.com
Organized Group Runs
Kalamazoo Area Runners hosts eight organized group runs throughout Greater Kalamazoo, Portage
and Battle Creek, with Gazelle Sports offering an additional two. These runs are all free of charge.
Runners interested in attending KAR group runs should email the designated contact(s) to request to
be added to the distribution. The provision of hydration, distances and meeting locations sometimes
vary, and more detailed information is provided via the individual distributions.
Kalamazoo/Portage
Wednesday Night Runs at Borgess Health and Fitness Center
Wednesday evenings at 6:00pm at Borgess Health and Fitness Center for runs of various distances.
Contact Steve Rice at gostever@gmail.com for more information and to be added to the
distribution. All paces are welcome. Bring your own hydration unless otherwise specified
Volunteer Program Event – 20 Points to Drop Aid Stations
Wednesday Night Runs at Portage YMCA
Wednesday evenings at 6:00 pm at the Portage YMCA for runs of a variety of distances. Please park
and meet by the A-frame building. Contact Sherri Enlow at senlo38@chartermi.net to be added
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to the email distribution and/or for more information. Locations sometimes vary. Hydration is
dropped and all paces are welcome.
Volunteer Program Event – 20 Points to Drop Aid Stations
Wednesday Night Runs – Maple Street Magnet School
Wednesday evenings at 6:00pm from the Maple Street Magnet School for a variety of distances. We
park in the lot that is located furthest west and at the base of Maple Street hill. One water stop is
provided on the route. Contact Laura Ferrara at llferrara@yahoo.com for more information and
to be added to the distribution. All paces are welcome.
Volunteer Program Event – 20 Points to Drop Aid Stations
Thursday Night Runs - Portage YMCA
Thursday evenings at 6:00 pm at the Portage YMCA for a variety of distances. Please park and meet
by the A-frame building. Contact Bonnie Sexton at bonnie.sexton@kalamazooarearunners.org or
Teri Olbrot at teri.olbrot@sbcglobal.net to be added to the email distribution and/or for more
information. Locations sometimes vary. Please bring your own hydration unless otherwise stated in
the distribution. All paces are welcome.
The Urban Herd
FREE runs on Wednesday nights, 6 pm at Gazelle Sports. 2-8 mile fun runs; you choose your
distance. No need to register—just come when you can and join anytime. For more information, visit
www.gazellesports.com.
The Dirty Herd
FREE trail runs on Sunday afternoons at 4:00pm at Al Sabo Preserve. 2-8mile fun runs; you choose
your distance. No need to register—just come when you can and join anytime. For more information,
contact Tim Martin at tmartin@gazellesports.com
Battle Creek
Sunday Morning Runs from Cutie Pie Café (Across the street from the Linear Trail)
Sunday morning runs from Cutie Pie Café at 7:30 am. Please bring your own hydration, park in the
lot at Bailey Park Auto Service and meet in the Café. All paces welcome; distances vary. Contact
Brett Hall at anosmic.runner@gmail.com for more information and to be added to the email
distribution. Runs meet weekly.
Tuesday Morning Runs from Battle Creek YMCA
Tuesday morning runs from Battle Creek YMCA at 8:00 am. Please bring your own hydration. All
paces welcome; distances vary. Contact Renee Mercer at anreelca@gmail.com for more
information and to be added to the email distribution. Runs meet weekly.
*** On Hiatus*** Wednesday Evening Runs from Lakeview High School
Wednesday evening runs from Lakeview High School at 5:45pm. Please bring your own hydration.
All paces welcome; distances vary. Contact Chuck Zahnow at crzahnow@gmail.com for more
information and to be added to the email distribution. Runs begin February 22 and meet weekly.
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Thursday Nights at Burnham Brook Center Parking Lot
Thursday evenings at the Burnham Brook Center Parking Lot (meet towards the back of the lot)
@5:45 pm. Bring your own hydration. This run is geared towards beginners (as always, all paces are
welcome). For more information contact Stephanie Demarest at smdemarest@gmail.com or Beth St.
John at Beth.StJohn@kalamazooarearunners.org
Greater Kalamazoo Group Run and Training Program List
For a comprehensive list of all group runs and training programs, visit Greater Kalamazoo Group
Runs and Training Programs
Club Member Corner
New Member Welcome
Since March, the Kalamazoo Area Runners is pleased to announce we have added more than 200
new members. Join the Executive Board in extending a warm welcome to the individuals below.
Adrian
Aitken
Austin
Austin
Bartell
Bartz
Bauer
Becker
Beyer
Bingham
Birkhold
Bohnett
Boyd
Bramer
Brennan
Brian
Browder
Brusach
Brusach
Bult
Burhans
Burrill
Caldwell
Callahan
Chiang
Scott
Elizabeth
Maggie
Robert
Stacy
Rachelle
Wendy
Jeff
Rosemary
Jessica
Shannon
Justin
Joanna
Jesse
Amy
Brusach
Pam
Ann Marie
Katelyn
Jim
John
Peter
Mary
Amy
Eileen
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Coakes
John
Coakes
Paula
Coats
Clint
Coats
Laura
Coats
Cameren
Coats
Gabrielle
Cole
Lena
Cole
Kelly
Cole
Jacob
Colosky
Nicole
Cooper
Barbara
Cratsenburg-Scott
Donna
Davis
Courtney
Dean
Charissa
DeKam
Valerie
DeLuca
Dawn
Demarest
Stephanie
DHulster
Chris
Diller
Stephanie
Eagle
David
Eastman
Amy
Echols
Charmane
Eckart
Jenna
Eden
Sonia
Emenheiser
Tessa
Fabi
Vince
Farnquist
Jessica
Faul
Carrie
Fehn
Peggy
Fennema
Susan
Ferrell
Courtney
First
Timothy
First
Henry
First
Angela
First
Charlotte
Fish
Duane
Fish
Matthew
Fish
Zach
Fish
Christine
Fleckenstein
Ben
Fleckenstein
Bonnie
Ford
Joni
Ford
Kaitlyn
Gernand
Lisa
Ghiringhelli
Cory
Goodwin-Kelly
Mary Kate
Gorthi
Aravind
Greaver
Kathleen
Greer
Bill
Griffin Stover
Berta

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Grimes
Christa
Hall
Danielle
Harper
Ruth
Harrison
Pluta
Heather
Siegwart
Hill
Debra
Hoerman
Colleen
Holcomb
Anne
Honaker-Schroeder
Thomas
Hostetler
Clint
Ivy
Saundra
Jackson
Cindy
Janssen
Zach
Johnson
Rachel
Kavanaugh
Amy
Kavanaugh
Maria
Kavanaugh
Kate
Keister
Fred
Kindschy
Teresa
Kulkarni
Asmita
Laurie
Oleksa
Lee
Cindy
Lenning
Cammy
Leslie
Ballentine
Lindau
Alanna
Little
Christina
Lubbers
Lori
Magnell
Carter
Malinvernno
Savina
Manly
Elizabeth
Marchal
Katie
Martensen
Nichol
Marty
Janssen
Matthew
Brusach
McCarthy
Michele
McFadden
Megan
McLeod
Andrew
McVay
Lori
Messenger
Melissa
Metzger-Roberts
Patricia
Miller
Robert
Molter
Laura
Monacelli-Guzman
Emily
Montero
Lem
Moore
Shelly
Myung Ja
Janssen
Nelson
Chris
Nelson
Katie
Nichols
Margarzt
Noonan
Sarah

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Noonan
Sarah
Odza
Jennifer
Olbrot
Anne Marie
Onderlinde
Amy
Pelfresne
Alayna
Perkins
Lissa
Perkins
Patty
Pickens
Jeffrey
Pickens
Jennifer
Pincomb
Erica
Pitman
Lisa
Plotner
Kendra
Pluta
Kendra
Pluta
Maddie
Pluta
Missy
Potter
Laura
Proper
Raquel
Putnam
Dawn
Quack
Steve
Ray
Kristin
Reeves
Lillian
Richardson
Patsy
Ringlever
Julie
Rivara
Sara
Robert
Levy
Roberts
Becky
Rossio
Micki
Rowe
Natalie
Rozich
Kathryn
Rush
Cindy
Sall
Alexandra
Sass
Kim
Satkoski
Alison
Saucedo
Meg
Schanzenbaker
Lori
Schanzenbaker
Steven
Schanzenbaker
Abigail
Schanzenbaker
Lydia
Schauer
Deb
Schieber
Sarah
schmitt
becky
Scholten
Angela
Schreiber
Stephanie
Schuler
Robert
Scott
Calvin
Scott
Morgan
Scott
Kevin
See
Kyle
Siegel
Jianhua
Sievert
Bob

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Sliva
Jenny
Solberg
Dave
Sonday
Susan
St. John
Beth
Stafford
Aaron
Steely
Robin
Steely
Adell
Stensland
Janet
Sutton
Roger
Tahir
Zarini
Talley
Lisa
Talley
Stacey
Tangeman
Stephanie
Thomas
Matt
Thompson
Gynetta
Torres
Lauren
Trayton
Jordan
Vail
Kevin
Van Valkenburgh
Tom
VanDerSlik
April
VanDusen
Brandon
VanDyk
Cathi
VanLoo
Ben
VanLoo
Sam
Varricchio
Sarah
Walbridge
Stephanie
Walters
Megan
Warren-Gross
Laura
Webber
Danielle
Webster
Tamara
Weiler
Cara
Weiss
Andrea
Wesley
Cline
White-Sutton
Sue
Wierenga
Melissa
Willis
Myra
Wilson
Kathy
Wilson
Zachary
Wittenberg
Matt
Wright
Jenn
Young
Debbi
Young
Teagan
Young
Taylor
Zeigler
Scott
Zelichowski
Molly
Volunteer Acknowledgements

Volunteerism is alive and well among the Kalamazoo Area Runners and more than 150 members
have already volunteered for one or more events, programs or group runs. Who are our leaders so
far this year? Patrick Enlow is in first place with 220 volunteer points. In second place, with 180
points is Nikki Gates and in third place is Julie Wojtaszek with 150 points. A program offered in
memory of KAR member Patrick Johnson, the top three volunteers each year earn a gift certificate
for a pair of shoes courtesy of sponsor, Gazelle Sports. All volunteers receive an entry for every 10
points earn in a drawing at our Annual Banquet in March. Since thanks to the members below for
their dedication of time and talent.
Enlow,Patrick 220
Gates,Nikki 180
Wojtaszek,Julie 150
Enlow,Sherri 120
Garrison,Aimee 100
Goodwill,Jennifer 100
Bertch,Russell 90
Dobbie,Brian 90
Rice,Steve 90
Binder,Kate 80
Jayatilaka,Arya 80
Keyes,Angela 80
Middleton,Ginny 80
Reivitt,Jeremy 80
Beier,Brett 70
Conor,Katie 70
Gooch,Andrea 70
Holden,Tim 70
Scheffers,Leslie 70
Simmons,Laurie 70
Simmons,Sarah 70
Baker,Heidi 60
Baker,Zach 60
Braginton,Kathy 60
DeDoes,Cristi 60
Gooch,Nicholas 60
Grevenstuk,Michelle 60
Hirzel,Andrew 60
Morris,Don 60
Shehorn,Rebecca 60
Shubitowski,Carl 60
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Buffenbarger,Marty 50
Cartmill,Bryn 50
Cole,Brandy 50
Ferrara,Laura 50
Goodwill,Chad 50
Grevenstruk,Michelle 50
Harris,Amy 50
Hoffmann,Julie 50
Hutchins,Terry 50
Lake,Eli 50
Magill,Cathie 50
Mann,Sherrie 50
Maston,Frank 50
McCool,Christen 50
Moss,Anna 50
Olbrot,Teri 50
Pelfresne,Alayna 50
Root,Troy 50
Sigfrids,Mark 50
Smola,Bob 50
Sosville,Wendy 50
Verbrugge,Carla 50
Zahnow,Chuck 50
Brammer,Mark 40
Jason,Elaine 40
Redmond,Teresa 40
Rolfe,Jane 40
Sabin,Stephanie 40
Swift,Danielle 40
Alkemade,Marcel 30
Bast,Jordan 30
Batten,Angela 30
Dykstra,Jennifer 30
Ferrara,Kevin 30
Jager,Nancy 30
Sandahl,Laura 30
Simmons,Andrew 30
Thomas,Carla 30
Orwin,Charlene 25
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Orwin,Colleen 25
Orwin,Jeffrey 25
Orwin,Michael 25
Christensen,Karen 20
Clark,Amy 20
Coakes,Paula 20
Foster,Sarah 20
Howell,Danielle 20
Huff,Christine 20
Hulsebus,Lana 20
Jones,Chelsey 20
Kreiger,Brent 20
Kreiger,Carolyn 20
Lake,Christine 20
Maston,Addie 20
Ondraka,Vicky 20
Pierce,Christie 20
Post,Peter 20
Proper,Bryan 20
Raseman,Donn 20
Roberts,Dave 20
Scheffers,Tim 20
Sexton,Bonnie 20
Siegel,Beryl 20
Stapert,Tracie 20
Strong,Nancy 20
VanDusen,Brandon 20
Webster,Chuck 20
Young,Kathy 20
Zeeb,Eric 20
Zeeb,Peggy 20
Allen,Clare 10
Andrews,Susan 10
Barua,Bruce 10
Bolthouse,Carole 10
Brooks,Ken 10
Brown,Darla 10
Cheney,Rick 10
Coyne,Tom 10
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Dale,Natalie 10
Demarest,Stephanie 10
Dewey,Bruce 10
Faul,Carie 10
Fischer,Gale 10
Geers,Ryan 10
Greenland,Gordon 10
Hartman,Stacey 10
Hutson,Amber 10
Johns,Shari 10
Lyall,Kathy 10
Lyon,Stacey 10
Malinvernno,Savina 10
Marsh,Jonathan 10
Meyers,Brian 10
Middaugh,Randy 10
Mihelich,Michael 10
Motter,Rick 10
Nasuta,Michael 10
O’Brien,Nick 10
Oleksa,Laurie 10
Opdycke,Katie 10
Pennington,Joel 10
Perkins,Scott 10
Poznanski,Bob 10
Raseman,Carol 10
Raseman,Jim 10
Root,Mirei 10
Ross,Rozlyn 10
Sandstrom,Steward 10
Santner,Matt 10
Schmitt,Dana 10
Scott,Donna 10
Sexton,Paige 10
Sochor,Tim 10
Starr-Reivitt,Jennifer 10
Steely,Denise 10
Steinke,Tim 10
Taylor,Sherri 10
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Thierjung,David 10
VanLoo,Scott 10
Waterman,Mike 10
Wegner,Zach 10
Wickremasinghe,Sharmini 10
Young,Allison 10
Featured Member Articles – Returning Soon!!!
Sincere thanks to Christen McCool for serving as our Featured Member Columnist. Christen is
passing the literary torch on to Another Runner’s Perspective author Gale Fischer, who is already
working on next month’s article. Stay tuned for the September edition of The Rundown, and meet
our next featured member!
The Long and Short of It: Kalamazoo Area Runners at Allegan
Strides for Health 5k, North Country Trail Run Half, Full and
Ultra Marathon
Whether the 5k or the 50 Mile Ultra Marathon, members of Kalamazoo Area Runners stole the
spotlight in recent weeks.
Kalamazoo Area Runners were among the 361 finishers at the 6 th annual Allegan Strides for Health
5k on August 18. Ken Brooks emerged as overall champion with a very fast 16:11 and after a long
hiatus, Chelsey Jones returned to the racing scene with a second place overall finish and 20:07.
Finishing in the age group winners circle were Angela Batten (1 st ), Brandy Cole (1 st ),
Cindy Comer (1 st ), Chris D’Hulster (1 st ), Karen Hadden (2 nd ), Ray Hendriksma (1 st ),
Chris Huff (1 st ), Joe Hulsebus (1 st ), Lana Hulsebus (1 st ), Joel Vanderkoii (1 st ) and
Brandon VanDusen. Several of the below finishes were PR performances. Congratulations to all
our finishers.
Angela Batten 0:25:02 1st
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Josie Boucher 0:43:57
Kenneth Brooks 0:16:11 Overall Winner
Brandy Cole 0:25:12 1st
Cindy Comer 0:26:57 1st
Chris DHulster 0:21:06 1st
Dayle Hadden 0:30:04
Karen Hadden 0:39:59 2nd
Ray Hendriksma 0:25:10 1st
Christine Huff 0:24:32 1st
Joel Huff 0:24:41
Joe Hulsebus 0:18:56 1st
Lana Hulsebus 0:26:41 1st
Chelsey Jones 0:20:07 2nd Overall Female
Jared Jones 0:27:52
Fred Keister 0:27:04
Deborah Kloosterman 0:25:42
Rachel Konieczka 0:33:08
Joel VanderKooi 0:18:54 1st
Brandon VanDusen 0:20:42 1st
On August 25, 2012, forty-five members of Kalamazoo Area Runners ran the North Country Trail
Run in Manistee, sweeping five of the overall awards and eleven age group awards. In the full
marathon, Nicole Clement won the overall women’s title with a 3:26:50, and Mark Sigfrids won
the men’s masters title with a 4:10:23. In the half, Jordan Smith won men’s overall in a time of
2:47:09, Leslie Scheffers won women’s overall in a time of 3:02:09 and Joe Reitz won overall
masters in a time of 2:47:59. Finishing in the age group winners circle in the full marathon
were: Zachary Baker (1 st ) and Matt Wittenberg (1 st ), in the half marathon Dan Gavlas (3 rd ),
Angela Goodrich (2 nd ), Darren Lockwood (1 st ), Scott Perkins (3 rd ), Tim Scheffers (1 st ),
Carla Thomas (3 rd ) and in the 50-mile Ultra, Ryan Geers (1 st ), Sherrie Mann (3 rd ) and
Ralph Meyer (1st). Congratulations to all our North Country Trail Run finishers…..
Jason Awadi 3:24:14 Half
Jeff Baas 3:42:03 Half
Heidi Baker 4:19:58 Half
Zachary Baker 3:38:29 1st Full
Angela Batten 6:47:47 Half
Andy Boris 4:41:37 Full
Alyssa Broekema 4:08:04 Half
Roger Bush 3:34:10 Half
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Nicole Clement 3:26:50 Overall Female Winner Full
Thomas Durlach 4:20:26 Half
Tonya Durlach 4:19:56 Half
Jennifer Dykstra 3:54:02 Half
Don Ewert 3:39:17 Half
Teddy Foote 5:04:59 Full
Daniel Gavlas 3:12:02 3rd Half
Ryan Geers 7:52:59 1st Ultra
Angela Goodrich 3:22:04 2nd Half
Phil Goodwin 3:32:36 Half
Christa Grimes 4:20:15 Half
Darrell Harden 4:16:04 Half
George Korr 3:29:52 Half
Darren Lockwood 3:01:04 1st Half
Stacey Lyon 4:13:48 Half
Sherrie Mann 11:21:41 3rd Ultra
Ralph Meyer 11:38:16 1st Ultra
Karen Middaugh 5:21:18 Half
Randy Middaugh 4:05:22 Half
Natalie Moore 3:45:08 Half
Scott Perkins 3:00:15 3rd Half
Jim Raseman 3:24:43 Half
Joe Reitz 2:47:59 Male Masters Winner Half
Dan Robinson 3:46:41 Half
Stephanie Robinson 3:50:21 Half
Stephanie Sabin 3:52:02 Half
Corrine Sallaz 4:19:59 Half
Leslie Scheffers 3:02:09 Overall Female Winner Half
Tim Scheffers 3:04:38 1st Half
Mark Sigfrids 4:10:23 Male Masters Winner Full
Mark Sikkila 3:25:46 Half
Jordan Smith 2:47:09 Overall Winner Half
David Thierjung 6:17:04 Full
Carla Thomas 3:45:23 3rd Half
Amanda Wehner 4:15:23 Half
Jason Wilhelmi 3:59:56 Half
Matt Wittenberg 4:08:43 1st Full
Kalamazoo Area Runners does not endorse any specific political or religious viewpoint of partners,
sponsors, and benefiting or otherwise listed organizations
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