// APRIL 21, 2011

life. and how to have one.

Hello, sunsHine
SLeePIng hAbItS cAn Affect
PRoductIvIty duRIng the dAy
Pura Vida
A Q&A wIth vALeRIA SoLAno,
KuS coStA RIcAn touR guIde
Running advice foR students who
want to tRain foR theiR fiRst 5k
road runner
APRIL 21, 2011 // volume 8, issue 26
* Cover photo by travis young
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tabLe oF Contents
PErsonal Essay 15
one JaypLay writer remembers her grandpa
13 out and about
what students wish to Find in an easter egg
gEt somE (rock) culturE 12
roCk CuLture Con brings musiC and CeLebrities
to kansas City
4 kansas in HEat
Long-distanCe reLationships Can get sketChy
Thursday:
Ladies Night
Ladies in free before 10PM
DOORS
OPEN AT
9PM
DOORS
OPEN AT
9PM
but only after 2 a.m. This isnt new for me.
I just reverted back to my old habits as a
kid.
I was not a morning person when I was
younger. At night, I always had a gadget to
play with or a movie to watch or a girl to
talk to on the phone. By morning time, my
alarm would go off and Id hit the snooze
button until my mother had to wake me
up for school. I stumbled towards the
bathroom where I would lie on the floor
wrapped in a towel as the shower ran,
trying to fool my mom into believing I was
starting my day. I feel like that kid again.
I am groggy a lot, which I try to counteract
with coffee. . . lots and lots of coffee. I am
not necessarily a zombie; I can usually
get by in conversations, but I also find
myself staring off into space and turning
my brain off in between classes. I spent
a long time becoming a morning person,
training myself to wake up at the break of
dawn by pure repetition alone. I undid all
that training in a months time, and now
that spring has sprung, I want to break my
nightowl habits.
Check out Justines story on page 7. She
gives helpful tips on changing that pesky
circadian rhythm back to normal. So if
youre tired of being tired, join me in my
fight against the snooze button.
THE STAFF
EDITOR // MOLLY MARTIN
ASSOCIATE EDITOR // JONATHAN HERMES
DESIGNER // ALExANdRA AvILA
CONTACT // ALExANdRA ESPOSITO,
CAROLINE KRAFT, LAURA ERdALL
MANUAL // GABRIELLE SCHOCK, JENNIFER
dIdONATO, LINdSEY SIEGELE
NOTICE // BECKY HOWLETT, SARAH CHAMP
PLAY // BEN CHIPMAN, MICHAEL BEdNAR,
LINdSEY dEITER
HEALTH // JUSTINE PATTON, ELLIOT METZ,
JACK RAFFERTY
CONTRIBUTORS // MIKE ANdERSON, MICHELLE
MACBAIN, BRITTANY NELSON, SAvANNAH
ABBOTT, CHANCE CARMICHAEL, LANdON
MCdONALd, ALEx TRETBAR, ZACK MARSH,
BRITTANY CLAMPITT, CHELSEA THENO
CREATIVE CONSULTANT // CAROL HOLSTEAd
Ive developed some bad sleeping habits
over the last couple of months. I used to be
a morning person who loved waking up with
the rising sun. I set my coffee machine to
6 a.m. so I could wake up to the smell and
sound of brewing coffee. The aroma alone
was enough to make me stumble out of bed
half awake to make breakfast, which usually
consisted of a toasted blueberry bagel
smothered with strawberry cream cheese.
After taking a shower and reading an
article or two in a magazine or newspaper,
I would start the days activities. I found the
day more fulfilling after a full nights rest and
a early start. I had enough time to complete
all my work, attend all my classes and still
hang out with friends at night. This sounds
great to me now.
Unfortunately, this winter I began to
hibernate more. My days became shorter
and I never felt rested. My apartment got
messy and I stayed out too late during break.
Once break was over, my bad sleeping habits
continued. It was cold outside so I stayed
inside where sleep felt like the best option, JONATHAN HERMES | ASSOCIATE EdITOR
CALENdAR
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THURS | APRIL 21ST FRI | APRIL 22Nd SAT | APRIL 23Rd SUN | APRIL 24TH MON | APRIL 25TH TUES | APRIL 26TH wED | APRIL 27TH
ConvErSATionS
AbouT ElizAbETH
MillEr WATkinS
Watkins Community
Museum of History,
6:30 p.m.
THirSTy THurSdAyS
AT THE bArrEl HouSE
Barrel House, 7 p.m.,
$3-$5, 18+
kAnSAS rElAyS
doWnToWn EliTE
long JuMp
Eighth Street, 6 p.m.,
free, all ages
FETTEr STring
QuArTET
Hall Center for the
Humanities, 7:30
p.m., free, 1+
THE lAWrEnCE 5
Ingredient, 7:30 p.m.,
free, all ages
Soul TrACk Mind
Bottleneck, 8 p.m.,
18+
THiS vAn goES!
- vAn goS nEWEST
AddiTion
Van Go Arts, 5 p.m.,
all ages

kC SprinTS
Replay Lounge, 7 p.m.
bluEprinT
Ingredient, 7 p.m.,
free, all ages

CoMpoSErS guild
Murphy Hall, 7:30 p.m.

EArTH dAy ConCErT AT
lovE gArdEn
Earth Day concert at
Love Garden

THE Civil WArS
Bottleneck, 8 p.m.,
$11-$13, all ages
FinAl drivE
Slow Ride Roadhouse,
9 p.m., free, 21+
dJ JoHn lAMoniCA
Replay Lounge,
10 p.m.
SiTAr plAyEr nAyAn
gHoSH
Woodruff Auditorium,
6:30 p.m.
ArniE JoHnSon & THE
MidnigHT SpECiAl
Knights of Columbus
Hall, 8 p.m., $8, 21+

THE blACk AngElS,
WiTH l5
Bottleneck, 8 p.m.,
$13-$13.50, all ages
pinbACk
Granada, 9 p.m., $14,
18+

JEFF nElSon & THE
SECrETS
SLoW RIDE
RoADHouSE, 9
p.M., fREE, 21+

gHoSTy, vACATion
Replay Lounge,
10 p.m.
dJ Cruz
Replay Lounge, 10
p.m.
SMACkdoWn!
Bottleneck, 7:30 p.m.,
free-$5, 18+
SCAry lArry kAnSAS
bikE polo
Edgewood park, 7
p.m., free, all ages

TExAS HoldEM
TournAMEnT nigHT!
Burger Stand at the
Casbah, 8 p.m., free,
21+
FrEE AdvAnCE
SCrEEning:
bridESMAidS
Kansas union, 7 p.m.,
free, all ages

SHilpA rAy And HEr
HAppy HookErS / THE
ConQuErorS / burgEr
kingdoM / big CiTy
livin
Jackpot Music Hall, 8
p.m.
kArAokE idol!
Jazzhaus, 10 p.m.
MikE poSnEr in
ConCErT
Liberty Hall Cinema,
7 p.m., $10-$20, all
ages
ku CHoirS: World
CHoir, CollEgiuM,
orEAd ConSorT
Murphy Hall, 7:30
p.m.

TuESdAy niTE SWing
Kansas union, 8
p.m., free, all ages
livE JAzz @ THE
CASbAH
Burger Stand at the
Casbah, 9 p.m., free,
21+
TuESdAy nigHT
kArAokE
Wayne & Larrys
Sports Bar & Grill, 9
p.m.
THE lEpErS
Replay Lounge, 10
p.m.

THE AMEriCAnA
MuSiC ACAdEMy
bEginnErS JAM
Americana Music
Academy, 7 p.m.,
free, all ages

JAzz WEdnESdAyS AT
THE JAyHAWkEr
Jayhawker, 7 p.m.

HAWTHornE HEigHTS
Bottleneck, 8 p.m.,
all ages

dollAr boWling
Royal Crest Bowling
Lanes, 9 p.m., $1, all
ages

pridE nigHT
Wildes Chateau 24, 9
p.m., $5, 18+
yogA on THE 9S
WEdnESdAyS @
ElEvATE
Elevate Massage:
Mind Body peace, 9
p.m., $10, 12+
THE BOTTLENECk
737 NEW HAMPSHIRE ST.
THE JACkPOT MUSIC HALL
943 MASSACHUSETTS ST.
THE JAzzHAUS
926 1/2 MASSACHUSETTS
ST.
THE REPLAY LOUNGE
946 MASSACHUSETTS ST.
THE EIGHTH ST. TAPROOM
801 NEW HAMPSHIRE ST.
LAwRENCE ARTS CENTER
940 NEW HAMPSHIRE ST.
THE GRANADA
1020 MASSACHUSETTS
ST.
THE POOL ROOM
925 IOWA ST.
wILDES CHATEAU 24
2412 IOWA ST.
DUFFYS
2222 W. 6TH ST.
CONROYS PUB
3115 W. 6TH ST., STE. d
THE BURGER STAND
803 MASSACHUSETTS ST.
The university daily kansan
2000 dolE CEnTEr
1000 Sunnyside dr.
lawrence, kS 66045
(785) 864-4810
FolloW JAyplAy
on TWiTTEr !
twitter.com/JayplayMagazine
bECoME A FAn oF THE
WESCoE WiT FACEbook pAgE
and your contributions could
be published! (785) 856-9246 | 933 Massachusetts Street
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CONTACT
> Tackle the sticky world of relationships.
kansas in heat // LONG-DISTANCE TRUST
a. Trust and intimacy are vital components
of successful long-term relationships. Dating
someone long-distance builds unavoidable
barriers and prevents the development of
trust and intimacy.
I do not recommend long-distance dating.
Unfortunately, it sounds to me like you are
al ready i n a l ong-di stance rel ati onshi p
with this sketch guy, or youre strongly
considering it. Why are you choosing (or
considering) to date someone you dont trust?
Why are you dismissing potential dating
partners in your area? I assure you that on the
nights you do not see him, you will be stressed
with the worry that he is with another girl.
Why waste your time?
Spend t i me nurt uri ng yoursel f and
relationships with your friends. The more time
you spend out in the community, laughing
and having fun, the greater your chances
are of meeting someone with whom you
have a connection and can devote the time
necessary to develop trust and intimacy.

// MICHELLE MACBAIN
Q. How do you feel about long-distance relationships with guys who are kind of sketch? How
would you expect them to show you theyre being faithful in a situation like that?
Mike Anderson, Dellwood, Minn. graduate student, and Michelle MacBain, Kansas City, Kan., graduate student,
are the hosts of Kansas in Heat, a talk show about sex and relationships that airs Mondays at 9 p.m. on KJHK,
90.7fm and at kjhk.org.
a. I am not a believer in long-distance
relationships not all, but most. Especially
if you or your relationship is fairly young, I
advise against trying. You even mention that
the guy is kind of sketch. Why would you
want to date someone like that? One of the
reasons why long-distance relationships are
tough is because it is tough to show someone
you are being faithful.
Long-distance relationships are a breeding
ground for paranoia, stress and inevitable
heartache. Relationships need intimacy
to survive, and it is tough to get and show
intimacy through the phone.
To fully answer your second question,
Im not sure there is a way to show that.
You simply have to trust your partner. A lot
of that trust that Im talking about comes
from experience together and intimate self-
disclosure. Both of which are difficult to do
over a telephone or Skype.
If you think this guy is sketch and might
struggle with a long-distance relationship,
then stop trying.
// MIKE ANDERSON
dr eams can come t r ue.
now open unt i l 3am.
( 785) 843- 8650 or ( 785) 841- 7096
1410 Kasol d St . A13
Bob Bi l l i ngs & Kasol d
JadeGar denOnl i ne. com
M: 11am- 10pm
T/ W/ Su: 11am- 12pm
Th/ F/ Sa: 11am- 3am
DI NE- I N
DELI VERY
CARRYOUT
CONTACT
5
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MAJOR:
Physical Therapy
YEAR:
Junior
INTERESTED IN:
Women
HOMETOWN:
Lawrence
catch of the week // walter summers
> Our weekly peek at a fsh in the KU sea.
Interests & HobbIes: Rock cl i mbi ng,
mountain biking, boxing and playing the drums.
turn-ons: Eye contact. I like someone who
can look me in the eye that means shes
real. Sweet girls with a bad side, and someone
thats super spontaneous Im not looking for
a Tuesday-night girl; Im looking for a Friday- or
Saturday-night girl.
turn-offs: Girls who wear too much makeup
and sloppy, annoying drunks.

AwkwArd dAtIng moment: My friend and I
went back to Ellsworth after the bars one night
with these two girls. Right when I was about to
hook up with my girl, my friends girl barged in
the room to tell me that my friend was projectile
vomiting in the hallway. I immediately dipped
out with no shirt or shoes on.
celebrIty crusH: Carla Ossa. . . just Google
her.
fAvorIte quote: I would rather live 40
years of excitement and fun and exhilaration
and just. . . whoa, full volume, than 80 years
of la-de-da-de-da, you know, boring. Why not
get out there and live it? Ammon McNeely,
American rock climber.
wHy Im A cAtcH: Im great with kids, Im
fuent in Spanish, I like to travel and see new
places, Im carefree and a good listener. I pay
attention to the small things in women, like
wearing a new shirt or getting a new haircut.
// ?LAuRA ERdALL??
www.birth rr right.org r
now what?
Unplanned Pregnancy? We Can Help.
6
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HEALTH
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The morning person greets the sunrise with
a smile, while the night owl feels most awake
as darkness falls. But who gets the best sleep?
And is it possible to convert to the other side?
Sleep helps regulate almost everything our
bodies do from brain operation to making sure
our immune systems are in tip-top condition,
says Michael Twery, the director of the National
Center on Sleep Disorders Research. If we dont
get the recommended amount of sleep (seven
to nine hours), then our minds and bodies start
to suffer as a result. When youre tired, things
dont look so bright and cheerful, Twery says.
// JuSTINE PATToN
The science of sleep
Sleep-deprived students could also be
slipping into bad habits. People may self-
medicate by smoking a cigarette to get to sleep,
says Twery. Likewise, someone who has only
slept for fve hours may eat an extra snack for
fuel. All those extra snacks and cigarettes can
lead to unhealthy lifestyles. When youre sleep-
deprived, you often skip exercising as well.
Pulling a few all-nighters during the school
year isnt going to hurt, but if sleep-deprivation
becomes a lifestyle choice, research indicates
that it heightens the risk of heart disease, stroke
and obesity. When youre 21 or 22, its hard to
understand how the lifestyle youre living can
affect your long-term life, Twery says.
Sleep is often a students last priority. Betsy
Ball, overland Park sophomore, says she
usually only gets about six hours of sleep a night.
They say for every hour of class you have, you
need three hours of studying time, Ball says.
Theres not enough time for that, work, a social
life and sleep.
This hectic lifestyle may make morning
people the envy of their night owl opposites.
Just think: How awesome would it be to feel
alert and ready for your 8 a.m. exam rather than
cloudy and sluggish?
Basically, if you want to wake up earlier,
you need to go to bed earlier. Manipulating
a persons circadian rhythm can make this
transition easier. A circadian rhythm is a natural
pattern of processes, including cycles of being
awake and asleep, body temperature and the
release of hormones during a 24-hour period.
It determines what time of day we get the urge
to sleep and is to blame for a morning or night
preference, says Brandon Peters, a resident
in neurology at the university of Minnesota
Medical Center.
Everyones circadian rhythm is determined
Say goodbye to the snooze button. It takes the
body at least 20 minutes to get into deep, REM
sleep. So, instead of getting 30 more minutes
of REM sleep, youre getting the lightest, least
benefcial sleep possible. Source: Michael Breus, the
author of The Sleep Doctors Diet Plan
-- Avoid caffeine --
Caffeine has a life of eight to nine hours. If you
have a cup of coffee around 5 p.m., some of that
caffeine will still affect the body at midnight.
-- Exercise --
Studies show people who exercise on a
regular basis simply sleep better.
-- Relax --
Do something to power down before
bed, such as reading, watching TV
or meditating.
SuggEStionS foR A good nightS RESt:
largely by genes, says Michael Breus, the
author of The Sleep Doctors Diet Plan, but its
possible to manipulate it in a few different ways.
The preferred method is light therapy, where
individuals are introduced to natural light in the
morning. The light enters the optic nerve, which
signals the brain to stop producing melatonin.
Melatonin is the key that starts the engine for
sleep. So, one way to feel more awake in the
morning is to take a short walk outside in the
sun.
If you have trouble getting to sleep at a decent
hour, using medication such as sleeping pills or
melatonin may help. However, be careful if you
seek this type of treatment; such medications
affect hormone levels and can be dangerous if
not supervised by a doctor.
how youR SlEEping hAbitS AffEct youR lifEStylE
Snooze control: By allowing natural light to
wake you up in the morning, you will feel more
awake. Te light enters the optic nerve and tells
the brain to stop producing melatonin, which
induces sleep.
Photo illustration by Jerry Wang
The science of sleep
soreness doesnt go away during the workout,
that could indicate a problem.
So how fast should you progress? Caywood
suggests not increasing more than 10 percent
per session. So, if you run for 30 minutes on
Monday, on Wednesday you should add 10
percent, or three minutes, to the workout.
Time isnt the only aspect of training that
affects the intensity of a workout. Three other
factors affect intensity: speed, distance and
terrain and individuals should only change
one at a time. So, if your program calls for
running a longer distance, dont add a hill in
there as well.
Not So FaSt
So, now that youve fgured out your training
schedule, youre ready to get moving, right?
Before you start, you should invest in a good
pair of running shoes. Caywood says there are
three types of running shoes:
the cushion shoe: This shoe is the most
fexible. It has the highest amount of
cushion and allows the most free motion.
the stability shoe: This shoe has a little
more stiffness and control. A hard, plastic
piece is usually in the arch of the shoe.
the motion-control shoe: This shoe is
the stiffest and is not going to allow a lot
of motion.
So which shoe is the right one? It depends
on an athletes foot type. For example, foppy,
If youve spent most of your college years
camped out on the couch instead of logging
hard hours at the gym, dont worry. Its not too
late for you to get moving.
Before I got too far into training, I decided to
make sure I was healthy enough to run. I made
an appointment with Melissa Caywood, the staff
physical therapist at Watkins Memorial Health
Center. Caywood told me because college
students are unlikely to have any pre-existing
cardiac or respiratory issues, most are healthy
enough to start a running program. In other
words, I was good to go. People who have had
running injuries in the past should visit with a
physical therapist to fnd out whether a running
program is right for them.

Set
Next, I needed to fgure out what type of
schedule I was going to follow.
I found out that while my exercise routine
was defnitely going to change, my eating
habits didnt have to. Ann Chapman, the
registered dietician at Watkins Memorial
Health Center, says short races dont require
any major changes only a healthy diet and
good hydration.
Beginning runners often beneft from a walk/
Ready, set, go: Runners take part in Race Ispa, a 5K organized by KUs School of Law.
Photo by Travis Young
A shoe for the sole: Find a shoe that fts your foot
type, whether its cushion, stability or control.
Photo Illustration by Travis Young
Sweat trickles down my forehead. My lungs
frantically search for air and my breath comes
out in uneven pants. My legs are just plain
tired.
Then comes the hill. Its really just the slight
incline in front of Mrs. Es on campus, but to my
fatigued body it looks like a mountain.
I cant do this.
This thought fashes through my brain. I
glance at Andrew. He gives me a reassuring
smile and points to something as we turn the
corner the fnish line. I will myself to keep
running just a little bit further. . .
When I was a senior in high school, I jogged
on the treadmill daily. But as soon as the
numbers 2.00 fashed across the screen, that
was it my legs and lungs were spent. You
could say that I had firted with long distance
running in the past but never committed.
In a way, that makes sense. Im defnitely
not what anyone would call a natural-born
runner. My legs are short, so my stride is
small. And, I have asthma, which makes any
kind of cardiovascular activity diffcult.
I decided to overcome these limitations this
semester to train for Race Ispa, a 5K run the
University of Kansas School of Law organized.
And trust me, if I can run a 5K, so can you.
FEATURE
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// JUSTINE PATToN
Becoming a runner isnt as impossiBle as you think
jog training program. In this type of program,
each session involves walking a little, then
jogging a little and repeating. Its easy to get
frustrated with this type of program, because
it doesnt feel like youre progressing quickly
enough. Caywood urged me to be patient
and stick with it. The walking and running
combination helps your heart and lungs catch
up and condition, she says. It also helps your
soft tissue in your legs to adapt to the forces
youre placing on it.
Progressing too fast can often result in injury,
which will only slow down your training.
Thats what happened to me. I thought
because I used to run two miles a day in high
school, I would still be able to do it. I ran two
miles daily for a week, and by the end of it, a
small, painful bruise had developed on my right
knee. I asked Caywood about it, and she said
that I had likely gotten ahead of myself. I forced
myself to rest and ice it for a week which
was a big motivation killer and then started
training with the walk/run program.
Not every ache or pain means youve injured
yourself. Its normal to feel sore after a workout.
There are a few situations, however, when the
pain isnt normal. If the pain doesnt lessen
after a few days of rest, you may have injured
yourself. Likewise, after you warm up, if the
fexible feet that roll around a lot while running
are best contained by a motion-control shoe.
Height and weight often come into play as well.
If a guy who is 6 foot and 210 pounds put on
a cushion shoe, he would probably smash it,
Caywood says. It would fatten out after a
month or two.
Athletes with an average amount of fexibility
and arch (aka most runners) are fne with
stability shoes, which was the case for me.
I hadnt bought running shoes in a while, so I
went to Garry Gribbles Running Sports, 839
How to traiN
For your First 5k
reaDY...
Set...
Crossing the finish line
After I caught glimpse of the fnish line, a
feeling of relief and accomplishment came
over me long before the race ended. I knew
I had fnished what I had started eight weeks
ago. I had run my frst 5K. The satisfed feeling I
had was one that Barbara Fenton, Wallington,
Conn., KU graduate, felt as well when she
fnished her frst 5K last December. Once I
fnished my frst race, I realized it was a great
high, and I wanted to do it again, Fenton says.
I cant believe all the weight Ive lost and how
great I feel overall.
Fitness isnt the only motivator behind
training for a 5K. Kortney Clifton, Topeka
sophomore, started running recently because
of her sorority. The sorority sisters have run in
a few different 5K races for charity, which for
Clifton is an added bonus. After I fnished my
frst race, it was a really good feeling because
I knew I had done something that benefted
someone else, Clifton says.
As for me, I have caught the running bug.
I never thought that would happen. During
my years at KU, Ive watched two of my
roommates train for a half-marathon and a
marathon, each time shaking my head and
wondering, Why? I know why now. Running
gives you a challenge, an adrenaline rush and
an escape all in one, and I plan to keep doing
it. I hope to see you out there as well.
Massachusetts St., and one of the employees
worked with me to fnd my perfect shoe.
go!
Now that youve got your training schedule
and a shiny new pair of running shoes, its
fnally time to train. Training involves more
than just a schedule, however. It gives runners
an opportunity to discover what they like and
what they dont.
I found running with someone more enjoyable
than running alone. I volunteered my boyfriend
Andrew to train with me. He helped keep a
steady pace when we trained outside. When
he wasnt around, I picked a treadmill next to
somebody at the gym to keep me motivated.
Megan Chinander, a personal trainer at the
Ambler Student Recreation Center, agrees a
running buddy can be encouraging. I fgure
I cant stop, because if I do, I am letting [that
person] down, Chinander says. Plus, I dont
want to be a wuss and cop out early. If [that
person] can do it, so can I.
Finish line: Justine Patton (right), with her
boyfriend Andrew, runs her frst 5k after
training for eight weeks.
Photo by Travis Young
Sole music: Individuals train harder with fast
music. Create your own pump-up mix.
Photo Illustration by Travis Young
FEATURE
9
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A running buddy can have two legs, or in
Brbel Gbels case, four. Gbel, a German
graduate student, says she started running in
late October 2010 because it was a simple and
cheap cardiovascular exercise. She hooked
her dog Gracie up to a leash and started
moving. It helps that she loves to run, too,
Gbel says. Her workouts with Gracie paid off.
In December 2010, just a couple months after
she started running, Gbel completed her frst
5K in zero-degree weather.
Chinander, the personal trainer,
recommends running outdoors rather than
on a treadmill. She says treadmills arent as
challenging as the outdoors, and the terrain
helps distract runners from the toll of physical
exertion. I found running outside diffcult at
frst. I had always run on treadmills, so pacing
myself was a challenge. I would start out fast
and end up exhausted before the end of the
frst mile. Chinander says a lot of people are
just like me they use up all of their energy
and then have nothing left at the end. Starting
out slow is important. Find your stride after the
frst couple miles and check in with your body
periodically to see if you need to slow down.
Music can offer motivation when a runner
is lacking. Researchers at the Research
Institute for Sport and Exercise Sciences
found that healthy individuals exercise harder
with fast music. I found mash up music
especially motivating. The musician Girl Talk
accompanied me during most of my runs.
Molly Jones, Lincoln, Neb., freshman, says she
listens to upbeat music like rap and pop when
she runs as well. She says the fast tempo of
the songs helps her keep moving.

Rest or run / walk Run 1.5 miles Rest or run / walk Run 1.5 miles Rest Run 1.5 miles Walk 30 - 60 minutes
Rest or run / walk Run 1.75 miles Rest or run / walk Run 1.5 miles Rest Run 1.75 miles Walk 35 - 60 minutes
Rest or run / walk Run 2 miles Rest or run / walk Run 1.5 miles Rest Run 2 miles Walk 40 - 60 minutes
Rest or run / walk Run 2.25 miles Rest or run / walk Run 1.5 miles Rest Run 2.25 miles Walk 45 - 60 minutes
Rest or run / walk Run 2.5 miles Rest or run / walk Run 2 miles Rest Run 2.5 miles Walk 50 - 60 minutes
Rest or run / walk Run 2.75 miles Rest or run / walk Run 2 miles Rest Run 2.75 miles Walk 55 - 60 minutes
Rest or run / walk Run 3 miles Rest or run / walk Run 2 miles Rest Run 3 miles Walk 60 minutes
Rest or run / walk Run 3 miles Rest or run / walk Run 2 miles Rest Rest 5K Race
MonDAY tUesDAY WeDnesDAY thUrsDAY friDAY sAtUrDAY sUnDAY
WEEK one
WEEK tWo
WEEK three
WEEK foUr
WEEK fiVe
WEEK siX
WEEK seVen
WEEK eight
A Beginners Training Guide for a 5K Race Source: Hal Higdon, author of Marathon: The Ultimate Training Guide
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NOTICE
> Because we have questions. Celebrities have answers.
Q&A // Valeria solano
For the past four years, 43-year-old Valeria Solano has shown KU students her native country,
Costa Rica, as the tour guide for the Honors Programs winter break trip. She never expected her
summer job during college to turn into her vocation, but Valeria says she feels fortunate things
worked out as they did.
She always wanted to be a veterinarian, but the only school in Costa Rica with that program
was too far away, so Valeria studied biology closer to home. While in school, she worked as a tour
guide in the summers, sharing her love of nature and Tico culture with others. In working on her
masters in entomology, Valeria says she had a change of heart. In researching insects, you have
to kill them, and there was just a point that I couldnt do it anymore.
After fnishing her masters courses, Valeria chose to begin working as a tour guide. Because of
her knowledge as a biologist, she had no trouble getting a job leading nature tours. At 30 years old
and still guiding tours, she fnally started veterinary school. However, after three years Valerias
poor vision made it impossible for her to perform surgical procedures, abruptly ending her lifelong
dream. She continued working as a tour guide and eventually got the call that placed her with the
KU Honors Programs two-week trips. Despite closed doors and unreached dreams, Valeria is
grateful shes found a way to still pursue her passions: working with animals, nature and people.
Today, the same students Valeria has shared her country with get to show her Lawrence and
American culture. Its her frst visit to Kansas (her third time in the U.S.) and Valeria took the time to
talk with Jayplay about her trip to Lawrence, life in Costa Rica and Pura Vida.
Whats your favorite part about working with
KU students?
Its easy because the students want to go to
Costa Rica and have specifc things they want
to see or learn. I think they always learn far
more than they expected, so its a wonderful
activity for me and for them.
The KU program is only two weeks, so how do
you spend your time the rest of the year when
youre not giving tours?
I do a lot of work with street animals. In Sep-
tember and October, when its the rainiest time
in Costa Rica, I rescue cats and dogs that are
very ill. Some friends and I take them in, help
them and fnd them homes. Thats what I enjoy
most in my life. Tourism is work I enjoy, but its
not my passion. It gives me the money to help
animals.
Also, I spend time as a translator for medi-
cal symposiums. I speak Portuguese because
my mother was Brazilian, and after the swine
fu pandemic many physicians moved to Costa
Rica for medical symposiums, and they hired
me as a translator. When I was a kid, I never
thought that Portuguese would ever help me;
but with time, every single thing I have learned,
even the three years of veterinarian school, has
helped me with something.
What do you think of Kansas so far and how
does Lawrence compare to Costa Rica?
Everybody I have met is so nice. Its amaz-
ing you can just leave your umbrella outside
Woman of knowledge: As a tour guide for the Honors Programs winter break trip, Valeria Solano
teaches KU students about the natural areas of Costa Rica. She is visiting Kansas for the frst time.
Contributed photo
of places, because in Costa Rica it would get
stolen. Also, Lawrence is organized, clean and
theres a specifc architectural style in the build-
ings and throughout the neighborhoods, which
is fascinating. Also, the campus impresses me.
The University of Costa Rica is a wonderful
school, but it doesnt have anything similar to
KUs buildings.
What are you looking forward to most about
your visit?
The main thing is seeing my nieces and neph-
ews (KU students) and Mary Klayder (Honors
Program advisor). I wouldnt mind if there was
a tornado here and I couldnt go out as long as I
get to see them again. Also, learning about cam-
pus life in the United States is really interesting
for me, so I want to see campus and Lawrence.
Id also like to see a natural area here because
I really enjoy that as a biologist.
What is the biggest difference between the
lifestyles of KU students and Costa Rican
students?
Mainly, Costa Rican students live with their
families and here they dont. Theres good and
bad in both. We have the company of our fami-
lies, but then maybe we have to deal with fam-
ily problems when were trying to study. As for
Kansas, I dont know how it feels to be far away
from family, but I would probably miss them
a lot. On the other hand, it might be easier to
study.
What advice do you have for college students
who have their minds set on something, but it
doesnt work out?
With years you learn that many things you
want in this life will never happen, and many
things that you dont want to happen will hap-
pen, but you learn to have peace with time. You
have to work hard for what you want, but even if
you do your best and it doesnt work out, theres
always a great Plan B and Plan C. Maybe you
have [what you want], but if not, God has it for
you.
Whats one of the biggest differences between
American and Costa Rican culture?
Americans need something to be satisfed
and we feel satisfed. We dont need something
to feel happy. Pura Vida is a common expres-
sion in Costa Rica. Its literally translated as,
pure life. I can ask someone, Pura Vida? Is
everything OK? Or I can ask, How is your fa-
ther? How was your test? and people answer,
Pura Vida, life is good by itself. No matter
what comes, its good to be alive.
// SARAH CHAMP
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MANUAL
> Its not all about fast food and beer pong.
Get some culture // ROCK CULTURE CON
From rock stars and celebrities to belly
dancers and fashion designers, Kansas Citys
Rock Culture Convention (RCC) will gather
some of the coolest names in the rock indus-
try, and you can see them all this Saturday,
April 23.
Its like a rockers version of a job fair,
Nathaniel Madden, the events promotions
manager, says. Companies from across the
U.S., including skateboard and guitar manu-
facturers and tattoo artists, will be there. Its
Charity rocks: Rock Culture Con is coming to
Kansas City to raise money to build schools.
Contributed Photo
geared toward the college-aged crowd with our
band selection and celebrities, Madden says.
Live music is a large component of the event.
Rock artists The Letter Black and Brian Head
Welch (of Korn fame), among others, are sched-
uled to perform throughout the day.
If you need a break from moshing, check out
the entertaining exhibitions. Catch the stunt-
flled White Tiger martial arts performance, a
rock fashion show and performances by dance
crews, including two KU-student groups: Alraq-
isat Fusion and Ziggy Hoop Dance.
At RCC, youll also be able to get your celeb-
sighting fx the Naked Cowboy, YouTube ce-
lebrities and stars of VH1s Rock of Love will be
in attendance.
All of RCCs proceeds will go toward building
trade schools for girls in Afghanistan.
RCC takes place at the Kansas City Municipal
Auditorium. Tickets on the of are $12 (cash only)
and pre-purchased tickets are $10 at rockcul-
turecon.com. Group discounts are available.
// LINDSeY SIeGeLe
> Its not all about fast food and beer pong.
essential life skills // fiRsT aid KiTs
The slip of a knife. A tumble on gravel. An
ankle twist. Theyre accidents we dont like to
think about, but with a frst aid kit handy, we can
always be prepared.
They come in really handy for minor in-
juries, Michelle Woods, Washington, Mo.,
graduate student, says. Woods learned how to
assemble a frst aid kit when she took an under-
graduate course in responding to emergencies.
Today, she keeps kits in her house and car.
You never know when youre going to have
an emergency, Kristy Bellinger, Health and
Just in case: Preparing a frst aid kit with medi-
cal essentials will help in emergency situations.
Photo by Lindsey Siegele
Safety Director at the Douglas County Chap-
ter of the American Red Cross, says. Bellinger
has used her own frst aid kit to help friends
and even strangers in need. I would recom-
mend for all college students to have a frst
aid kit of some kind.
Bellinger recommends keeping a frst aid
kit in your car for on-the-go emergencies and
another kit at home. She says frst-aid-kit es-
sentials are gauze, Band-Aids, antibiotic oint-
ment, Asperin, a blanket, a pocket mask for
CPR, gloves, a thermometer and triangular
bandages for fashioning arm slings.
If youre putting together a smaller kit,
perfect for ftting in your purse or backpack,
Bellinger recommends four products: gloves,
Band-Aids, gauze and a roller bandage.
You can ditch the guesswork by buying
pre-assembled kits, which many stores sell.
Walmart and Amazon.com sell kits for as little
as $12.
// LINDSeY SIeGeLe
- @ The Hawk -
A L L Y O U C A N E A T
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PLAY
Brian Cronin
ChiCAgo | soPhomore
Tickets to Summer Camp Music Festival.
GraCe Daniels
LAwrenCe | senior
Diamond earrings.
Danielle Therese Cooper
KAnsAs CitY, KAn. | junior
A look into the next fve years of my life.
Damon irvin
KAnsAs CitY, KAn. | junior
Money.
melissa foree
overLAnd PArK | senior
Cream cheese, because its delicious and I can never
get enough.
GarreT lusT
sALinA | freshmAn
Candy.
erin mCnorTon
dALLAs | freshmAn
Lots of money.
ouT & aBouT // What do you Wish you Would
really find inside easter eggs?
> Random people. Random answers.
// LindseY deiter
$4 Double Wells
$2 Single Wells & Shots
$3 Bombs
THURSDAY
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REVIEW
had no idea how to pull it off. Do I combine
the dress with a cover-up or wear it by itself?
What kind of footwear looks best? Do I have
to add a boho fair, or can I go for a structured
look?
Thankfully, the website www.
whowhatwear.com offered helpful advice.
For daytime, pick a dress made of lightweight
fabric (like cotton), unfussy footwear
(fat sandals, for instance) and add a few
accessories that bring out your personality
(hats, rings, belts, etc.) Various cover-ups
can be used for different occasions, such as
leather jackets, cardigans or denim jackets.
For evening, simply up the glam factor by
adding stand-out accessories (cocktail rings,
glitzy hair pieces and belts) and supplementing
with extra height in the footwear department
(in the form of wedges).

// ChElsEa ThEno
Style review // MAXI DRESSES
> Get it while its haute.
With spring here, dark ensembles that
consist of heavy, waterproof fabrics are making
way for lightweight, cheerier-hued outfts.
several items of clothing signify that spring has
sprung, but perhaps the piece that resonates
most with the carefree feel of warm weather is
the dress.
When the sun makes an appearance, various
dresses spring forth: founcy, short, foral,
tight, collared, structured, free-fowing, etc.
The more, the
merrier is my
motto when
it comes to
dresses, and I
leap at every
opportunity I
get to wear one.
however, until
just this year,
I have shied
away from one
type: the maxi
dress. I simply
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SPEAK
Your average 80-year-old might sit inside
to avoid heat stroke during the Oklahoma
summertime, but not my grandpa. Papa could
be found drenched in sweat, mowing his lawn
in a straw hat, khaki shorts and a short-sleeved
collared shirt. He had a full head of hair and
bright blue eyes. Papa played tennis every
day of his life and his small yet muscular frame
showed it. He was always full of life; he had a
hot temper and a good sense of humor. My
brothers and I spent much of our childhood at
my grandparents house, and those days are by
far some of my fondest memories.
My grandpa was a man of routine. He woke
up at 6 a.m. everyday to get the paper. Dressed
in his pajamas and leather house slippers,
he al ways ate cornfl akes and a banana
for breakfast. He would cheerfully ask my
brothers and me, Did you make straight As at
school today? Sometimes the question alone
motivated me to study harder. Papa was always
on time, whether he was taking my brothers
and me to sports practices or paying bills. He
was also a worrywart. He never pulled out of
the driveway without reminding everyone to
wear a seat belt, and he always carried spare
change, a pocket knife and a handkerchief with
him, just in case. Papa was the most reliable
person in my family.
He suffered his frst of several minor strokes
during Christmas of 2000. His brain never fully
recovered from the damage of each stroke, and
his memory noticeably declined.
He was diagnosed with Alzheimers disease
when I was in sixth grade. Papas memory
continuously worsened. He stopped being able
to sleep through the night, and he often became
disoriented and fell. My grandma couldnt take
care of him without compromising her own
Fondest memories: Caroline Kraft sits on her grandpas lap as a child. Te loss of her Papa has left a
void in her life but her memories of him and his infuence are still present today.
Contributed photo
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one jayplay writer remembers her
grandpa and his positive influence
LOVE
OUTLASTS
A LIFETIME
health, so after two years, my family placed him
in a nursing home.
Visiting my grandpa in the nursing home
was difficult for me. I will never forget the
confused look on his face whenever he forgot
what he was saying mid-sentence. Sometimes
he would become angry with himself and he
would tense his hands, squint and let out a
deep sigh. I wanted him to know it was OK that
he couldnt remember. He would ask me the
same questions over and over again during our
visits. I tried to answer each time with the same
enthusiasm.
Despite the repetition, my visits with Papa
were never boring. Papa was feisty. He often
had something to say about the nurses once
they left the room. Have you ever seen a butt
that big? hed ask me, his eyebrows scrunched
together in wonder. As irreverent as those
comments were, I couldnt help but smile.
Papa also kept his hot temper. One time
he had a roommate with a bad memory and
incontinence who wouldnt stay on his own
side of the room. Papa would tell my family
how much he hated that son of a bitch, and
we werent surprised when Papa gave his
roommate a black eye for rummaging through
his stuff.
Eventually, Papas memories regressed to
his life in the 50s and 60s. He would tell me
how excited he was to go back to his home
in Oklahoma City, a house I had never known.
He fought in World War II all over again in his
dreams. He would yell and fight the sheets in
his sleep, reliving the traumatic memories that
forever changed him.
When Papa was 89, he fell at his nursing
home and suffered a hematoma, a l i fe-
threatening bruise, on his brain. He had to have
emergency surgery to remove the excess blood
between his brain and his skull. Papa fought
to recover for the next three weeks, but more
complications arose, and my family started
preparing for the worst.
My mom told me to visit him alone so I could
say goodbye. It was the hardest thing Ive ever
done. I walked into his room, flled with beeping
machines and monitors. He was wearing an
oxygen mask, and he had a tube down his
throat. Papa was thin and frail, far from the days
that he could chase me down the hall and throw
me over his shoulder. His eyes were barely
open, and he couldnt speak. I just held his hand
gently and tried to ignore the knot of emotions
throbbing at the back of my throat. Papa had
forgotten many names by that time, but before I
left, he managed to say, I love you, Caroline. I
told him, I love you, too, determined not to cry
in front of him.
The night my grandpa died, my parents
insisted that I go home early because I needed
sleep for school, but I refused to leave. Even
though they said that Papa probably had
another day left, an overwhelming eerie feeling
wouldnt let me walk away.
The room was dark. My uncles, aunts, mom,
brothers and I were standing around his bed.
My grandma was holding onto Papas hand as
if she could keep him from leaving. The nurses
had already shut off the monitors. The only
sound in the room was the compression of his
oxygen tank. I watched his face. His eyes were
closed and his mouth hung partially open, as
if he was too tired to bring his lips together.
In an instant, his face lost its warm glow, and
everyone knew his struggle was over. My
grandma started weeping. Everyone else
began comforting each other. I imagined his
soul foating above all of us and slipping out the
window into the night sky.
I was too shocked to cry. My emotions
couldnt register what I had witnessed. I drove
home feeling separated from reality. I went to
school the next day and told my friends about
Papas death in a matter-of-fact way. I couldnt
understand why I didnt feel miserable. I
thought the frst day after a loss would be the
hardest, but I was wrong.
My first tears came at Papas funeral, and
four years later, I am still mourning his death. I
am grateful that he had a long life, but it doesnt
make me miss him less. I have learned that the
pain of loss reappears in unexpected moments.
During my high school graduation, I wished that
I could hear Papa cheering for me in the crowd
like he did for my brothers.
Even now, there are moments I feel like I
really need his support. Time cannot fll the void
that death leaves behind, but I know that Papa
is still alive in my memories, and his positive
infuence on my life is permanent.
// CAROLINE KRAFT
// CAROLINE KRAFT
W
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E
K
L
Y

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P
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C
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PHOTO BY Katie Morris
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and see them in next weeks Jayplay