Runners Use Local Trails to Train for Marathon, R2R Race

The Macomb Orchard Trail is quiet, peaceful and perfect for a brisk fall walk or run. The scenery is colorful and the wildlife entertaining as you stroll northward. The trail is where you will find Greg Knoff or Mark Fraylick almost daily; both are training for the Detroit Free Press Marathon. Both will race in the Romeo 2 Richmond Half Marathon Sept. 18 on the trail to prepare for the Free Press run.

Knoff has been running marathons since 1989 and runs three a year, including Boston, Bayshore and the Detroit Free Press. "I train all year long but I started training in early June for the Free Press marathon. I run five to six days a week and combine easy runs, speed work and long runs weekly. I also combine core and weight training four to five days a week," said Knoff.

Another local runner, Mark Fraylick, is also busy training. "I don’t like to run on a treadmill so I only run outside," said Fraylick. "I run throughout the year, but vary the miles and intensity based on upcoming races or just overall conditioning runs."

Fraylick began running at an early age, running one-mile races at Metro Beach as a kid. He had marathons on his bucket list and did the Detroit Half Marathon in 2007. After successfully running the half and feeling pretty good about it, he sealed the deal on doing the full marathon in 2008.

Fraylick will join Knoff in competing in the R2R Half Marathon as a long-run practice for the Detroit Free Press full marathon. Fraylick ran in the inaugural R2R race last year and looks forward to running it again. "I like the races with something different.  The R2R was different in that it is not a loop as you park at one end, a bus takes you to the start, and you run back to  your car," Fraylick said. "I hope to do the R2R in less than two hours and the Detroit in less than four hours."

Marathons involve a great deal of training. Jed Hummel, the running coach at Sola Life & Fitness, Beaumont Health's medically based fitness center, has been training people who are targeting this year's Detroit Free Press Marathon for months.

Hummel says it takes about 24 weeks to fully train but you can train in 12 weeks if you're already a runner. "Success comes when you know your pace," said Hummel, referring to long races. When Hummel trains a runner, he goes through three phases, including building a base of running, adding workouts and, finally, race-specific training, which includes aspects like when to take in fluids and what kind of diet is needed.

Hummel, who is certified as a clinical exercise specialist, says a key tip for runners in the final days leading up to a race is to stick with their normal routine. Don’t try new foods, new shoes, new socks or new anything.

Knoff and Fraylick join hundreds who will be running in the R2R Half Marathon Sept. 18, helping to raise money for the Macomb Food Program. "Many organizations use a race to raise money and I like competing in those types of events," said Knoff.