APRIL 2010 // ISSUE 375

RUN YOUR FASTEST 5K: SIX ESSENTIAL TRAINING ELEMENTS

SHOULD YOU
GO BARE?
WHO, WHEN AND WHY WW
+ 4 STEPS TO MORE MINIMAL SHOES
+ 16 LIGHT AND FAST TRAINERS REVIEWED
++4STEPSTOMOREMIINI N MALSHOES
TRUTHS & MYTHS
HOW MUCH
SHOE
DO YOU NEED?
DONT
STRETCH
(THE SAME OLD WAY BEFORE YOUR RUN) ((TTHHEE SSAAMMEE OOLLDD WWAAYY BBEEFFOOR
+ 7 DYNAMIC STRETCHES
FOR A BETTER WARM-UP
SOLD OUT!
HOW RACES & RUNNERS ARE
DEALING WITH OVERCROWDING
PM40063752
Cover RFB.rev.indd 0A 2/8/10 9:39 AM
ITS YOU VS. YOU
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54 Run Your Fastest 5K // 46, 61 How Much Shoe Do You Need?
48 4 Steps to More Minimal Shoes // 61 18 Light and Fast
Trainers // 25 Dont Stretch // 73 Sold Out 46 Why Go Bare?
FEATURES_
46 MUCH ADO ABOUT MINIMALISM
The science and practice of wearing less shoe by Richard A. Lovett
42
MARATHONERS OF THE YEAR Data and Analysis by Ken Young
Repeat winners, but a lot of new faces in our rankings
54
SOLVE THE 5K PUZZLE
An effort-based route to success by Pete Magill
61
SPRING TRAINING SHOE GUIDE
16 light and fast training shoes reviewed by Brian Metzler and David Spetnagel
COLUMNS_
20
THE RUNNERS WITNESS by Tamara Rice Lave
Being in the Moment: Shut down your brain and just believe
22
PERFORMANCE PAGE by Greg McMillan, M.S.
The Five Habits of Highly Effective Runners: The keys to success
84
ART OF THE RUN by 101 West Photography
An impromptu race from a schoolyard in Iten, Kenya
DEPARTMENTS_
06 EDITORS NOTE
08 LETTERS
11 SHORTS
25 OWNERS MANUAL
34 HIGH SCHOOL
36 COLLEGE
38 MASTERS
73 RACING
82 TRAILS
CONTENTS
APRIL 2010 // issue 375
54
82
42
COVER ART
University of Nebraska at Kearney middle-distance runner
Erica Pirog does barefoot strides to build dynamic foot strength.
design by Alan Luu / photo by 101 West Photography
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EDITORS NOTE

Runners arent alone in this belief that a pur-
chase will make them better: middle-aged
men think a Porsche will keep them younger
and sexier, managers are convinced that
the latest tech tool or software will fnally
get them organized. Advertising thrives on
these beliefs and constantly feeds them. And,
in truth, the right things can improve your
looks, your management skills and more
and the right shoes can make running
more comfortable and help you run faster.
But shoes, like things in other spheres of life,
can only enable what you already have the
capacity to do; they cannot, by magic, make
you what you are not.
Not only is there no magic, but increas-
ingly were learning that shoes have what
EDWARD TENNER in Why Tings Bite Back
calls revenge efects, defned as the ironic
unintended consequences of mechanical,
chemical, biological, and medical ingenuity.
Te revenge efect of shoes is that, in wearing
models that are designed to alleviate stride
and strength weaknesses, we encourage
those weaknesses and have lost the ability
to run with our most efective stride, which
in turn leads to slower running and more
injuries. That is the argument of the min-
imalist movement, which we examine in
this issue. Te extremists say that shoes are
a conspiracy foisted on us by shoe companies
and we should toss them out and go bare-
foot today. Te reactionaries say that shoes
are what allow the ungifted masses to run at
all. As in most of life, a middle path seems
to be the wisest.
In full disclosure, I will admit that Im
a minimalist, although not a raving bare-
footer. Ive long been a fan of lighter shoes
and intrigued by tales of barefoot kids in
Africa, but my minimalist moment came
when I interviewed Australian BENITA
JOHNSON after her victory at the world cross
country championships in 2004 and she told
me that she rarely wore shoes up until she
was 13 years old. It struck me as more than a
coincidence that one of the few Westerners
to triumph in the age of Africans also devel-
oped her stride barefoot. Two years later, I
visited Kenya and saw frst-hand the relaxed
barefoot stride of kids running to school and
at play, and was even more convinced that
this is the form we are all meant to run with
if we can develop the strength and fnd the
proper conditions to do so. I believe those
proper conditions often include shoes, but
shoes that, like any good technology, dis-
appear and help you do what you do best
the type of shoes highlighted in our spring
shoe guide. Once we stop expecting shoes
to do magic, we can stop blaming them
for evils as well, and get on with becoming
better runners.
JONATHAN BEVERLY
Editor-in-Chief
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CONTRIBUTORS
P
ETE MAGILL is the oldest American to
break 15:00 for 5K, with a 1 4:49 at age 47,
and author of the popular blog Younger Legs
for Older Runners. He coaches the Compex
Racing club, which boasts 11 masters runners
whove broken 16:00 for 5K. A resident of South
Pasadena, Calif., Magill was a track coach at local
high schools in his 20s, where he first devel-
oped the 5K training program that he details
for us starting on p. 54. I was an avid reader of
every running book I could get my hands on
Coe, Costill, Lydiard, Horwill, you name it, says
Magill. I experimented on my high school ath-
letes, not always with great success sorry
guys and gals! Finally, I decided to throw out
everything except those workouts that I under-
stood 100 percent. That narrowed it down to just
a few but a few that work. Besides coach-
ing and running, Magill has owned a Caribbean
nightclub, sold screenplays in Hollywood, run
a candy company, and worked for a legal rm.
S
enior writer CATHY FIESELER is the
director of sports medicine for Trinity
Mother Frances Health System in Tyler, Texas,
team physician for the University of Texas in
Tyler, serves on the board of directors of the
American Medical Athletic Association and the
Cancer Foundation for Life and is an instructor
for Team in Training coaches. A lifelong runner
and experienced ultramarathoner, Fieseler says,
Shin pain in runners is commonly attributed to
shin splints and runners are advised to tough
it out. Pain develops for a reason; determining
the cause of the problem is the most important
factor in recovery. I have seen too many run-
ners try to tough it out with stress fractures and
other injuries that require an accurate diagnosis
and appropriate treatment to avoid potentially
severe consequences. Fieseler presents a thor-
ough analysis of what causes the variety of shin
pains and how to deal with them in this months
Owners Manual.
IN THE CLIMACTIC SCENE of the 1993 movie The Sandlot, just
before the athletic hero decides to take on the dog by simply outsprinting
him, he reveals his secret weapon: shoes guaranteed to make a kid run
faster and jump higher. The shoes in question turn out to be PF Flyers. In
an identical scene in the 2005 sequel, the shoes are Nikes. Whatever the
shoes, the scene highlights the belief that a pair of shoes can make you run
faster and jump higher. Its a belief nearly all runners have held on to since
they were kids. How often have you pored over the shoe guide, lusting for
the pair that would transform you into the runner you know you can be?
Kids en route to school outside Iten, Kenya.
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RECOVERY
NO JOKING MATTER
I could hardly believe my eyes when I read the Quoteworthy state-
ment by ADRIENNE WALD (Jan/Feb 2010). I am sure that Ms. Wald
is an excellent coach, but as an ambassador for the sport of running,
she leaves a lot to be desired. As a rather pedestrian 3:44 multi-mar-
athon fnisher, and medical director of a mid-size marathon, I have
seen all sorts of runners fnish marathons. While we can all appre-
ciate those who look like runners gliding along almost efortlessly,
many of us also understand that people run (or walk) marathons
for many diferent reasons: someone may be a cancer survivor (or
running in the memory of a cancer victim), have lost a signifcant
amount of weight, have overcome signifcant adversity in life, or
simply want to be more active and a part of a special event a
marathon. In reality, the percentage of Americans participating in
marathons in 2008 was just over 0.1 percent, up slightly from 0.06
percent in 1980 both very small numbers. Shouldnt we celebrate
the fact that more and more people are becoming involved? Lets
get rid of exclusionary lingo and invite more into our sport there
is still pride saying that you ran a marathon!
ED KORNOELJE / GRAND RAPIDS, MI
In a country where obesity and its accompanying diseases like diabe-
tes, heart disease and cancer are running rampant, those who train
for and fnish a marathon by walking part of it and in any amount of
time should feel proud of themselves. Ms. Wald wants to know how
low the bar is? Te bar will be trampled under the feet of the mar-
athon walkers and joggers and Adrienne Wald can suck it!
NEALE ORINICK / LONE TREE, CO
Te quote by A. Wald was not quoteworthy. It was rude and stuck
up. I fnished my frst marathon in 6 hours and although I was laugh-
ing with the joy of my accomplishment, I do not believe my efort
was a joke. How about this for a quote? If you cant say something
nice, dont say anything at all. Yeah, I know it its a hokey quote that
will not likely impress snobbish elitists, but I think it is the classics
that should endure.
MARK BULLOCK / VICENZA, ITALY
I was disappointed but not surprised to see the quote on page 9 of
the Jan/Feb 2010 edition of your magazine from Adrienne Wald,
bemoaning running times in marathons. Perhaps Ms. Wald should
join a sport that has much higher barriers to entry such as cycling,
swimming, or even football. She, and others who continually call for
higher standards for BQs should worry about their times and their
races, not anybody elses. One thing that separates runners from
other endurance athletes is that most of them dont enter races to
win but to participate. Regardless of those naysayers, there is evi-
dence that with the rising tide of runners, we are getting a bunch of
better runners. Te article in the same issue of your magazine by
ROGER ROBINSON, Te Surge Below the Surface, shows that the
2009 vs. 2008 fnishing times are much higher: many more people
breaking time barriers such as 3:30 and 4:00.
TROY BOLLINGER / MADISON, WI
I was disturbed and deeply saddened to read the quote from Adrienne
Wald regarding slower runners and walkers making a joke of the mar-
athon distance. As a veteran of over 30 ultramarathons, including
two 100 mile races, I am by no means a speed demon (perhaps some-
what ironically I have never run a road marathon), but I would call
myself as a reasonably serious runner. I am personally delighted
that so many people are taking up the challenge of completing a
marathon. One of the reasons I left road running to focus on ultras
was the remarkably supportive, positive environment. At ultras,
world class runners like SCOTT JUREK make a practice of sticking
around at the finish line to cheer on slower runners as they fin-
ishoften 1015 hours later! I really wish this trend would catch on
among the elite of road running as I think it sends a powerful, posi-
tive message. By contrast, the message that Coach Wald is sending,
as a collegiate coach and mentor to young runners, is troubling to
say the least. Perhaps she can take pride in her marathons by sten-
ciling her time onto her fnishers shirts.
ETHAN VENEKLASEN / DANVILLE, CA
After reading Adriennes comment about marathon running times
I agree with her wholeheartedly. Like her, I felt running a mara-
thon was a special accomplishment. And I once told myself that
when the day came that I couldnt break 4:30, I would quit running
marathons. My frst was a 3:42 in 1974; my last was 4:34 in Albany
in 2006. My PR is 3:07. I am now 75 years old and I cant understand
walking 26.2 miles and saying I ran a marathon. After 25 marathons
I have decided to give back to the sport that has done so much for
me, both physically and joyfully. I have helped a few runners here
in California accomplish that sub-4:30 goal.
LEONARD R. GUERE / CALIFORNIA CITY, CA
KEEP THE CONVERSATION GOING.
Join us on our new blogs. Go to runningtimes.com/blogs/member.
08 / RUNNINGTIMES_APRIL 2010
LETTERS

Letters RFB.indd 08 2/3/10 3:10 AM
I cant understandhow an apparent lifelong runner like Adrienne
Wald can be so callous and elitist about the way that others choose
to run a marathon. Its fair to say that the 6-hour marathoner
doesntdeserve nearly the respect thata sub-3:00 marathoner might
get, but the 6-hour marathoner is hardly a joke. In the big picture,
unlessa runneris a trulyelite marathoner vying for big prize money,
big sponsorshipsandchampionship medals, then he or she is just
another also-ranwho laced them up for some personally defned
measure of satisfaction Te 2:40 marathoner should just be happy
that he or she can probably get back to the hotel and shower with-
out asking for the late checkout that the 6-hour marathoner needs.
I think Adriennes right; the bar hasbeen lowered, but not in the way
she meant. Te marathon has been demystifed. Running a mara-
thon is not the ultimate running accomplishment after all. Racing a
marathon, on the other hand,is a diferent animal, and many aver-
age runners dont know the diference; I think thismay be what she
was aiming to say. Id agree but that still doesnt demean the basic
accomplishment of becoming a marathoner.
BOBBY LOCKHART / NEW TAZEWELL, TN
Editors response: We published Ms. Walds quote to refect the feel-
ing of competitive runners who have seen the marathon change
from a daunting, long-term goal that one worked up to over several
years to something people complete within their frst year of running
with minimal training. Tat said, we were surprised by the num-
ber of readers who took ofense at the quote, and agreed with many
of the points made. In hindsight, we should not have run the quote
without a larger context, and should not have run a quote that refer-
enced fnishing times. While Running Times is aimed at competitive
runners of all ages, that group is delineated by attitude, not time.
ONESTEPPERS
In Scott Douglas January/February article on BOAZ CHEBOIYWO,
some terminology was used that I am not familiar with. Might you
explain one stepping?
ERIC BOLES / DEXTER, MO
Scott Douglas responds: Youre lucky, as it sounds like youve never
experienced the joys of running with a one-stepper. One-stepping
is when youre running with someone and, even though youre sup-
posed to be going down the road side by side, he or she is always one
step ahead of you pushing the pace ever so slightly, perhaps with-
out even knowing it. (As a reformed one-stepper, I can vouch for the
last part, as I was unaware of my tendency to one-step until it was
pointed out to me, and I certainly didnt mean to.)
Jonathan Beverly adds: I can vouch that Scott is only a semi-
reformed one-stepper, no matter what he says.
WRITE TO US.
Send your emails to editor@runningtimes.com with your address
included. Letters may be edited for clarity and brevity.
RUNNINGTIMES / 09
MARATHON FINISHING TIMES ONE-STEPPERS
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Letters RFB.indd 09 2/3/10 3:10 AM
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ITS THE FINAL MILE of the 2009 Bank of America
Chicago Marathon and 23-year-old DREW SHACKLETON
surges on his identical twin brother, KYLE.
After matching strides for 25 miles and clicking of a steady streak
of splits between 5:14 and 5:16, Kyle, a veteran of one marathon,
responds to within striking distance of his brother. Drew, making
his debut at the distance, surges again, this time out-stretching his
twin to the fnish line by 3 mere ticks, 2:17:56 to 2:17:59.
Te brothers, who ran track and cross country for UCLA, fnished
as the fourth and ffth Americans (13t and 14t overall), and as one of
historys fastest set of twins racing in the same marathon. (SHIGERU
and TAKESHI SOH of Japan hold the unof cial record with their
1983 Fukuoka performances of 2:09:11 and 2:09:17, respectively,
while the fastest Americans are CASEY and PATRICK MOULTON
with their 2006 Austin Marathon performances of 2:15:26 and
2:15:35, respectively.)
Te Shackleton brothers have had the luxury of having a built-in
training partner all of their lives, but they each also have a robust
competitive streak because of it.
I was telling people that the 3 seconds was the result of me just
wanting to get the race over with more than Kyle, Drew says, add-
ing that he was in desperate need of a pit stop at a porta-potty.
With his fnal track season at UCLA around the bend, but no eli-
gibility left in his ffth year for cross country like his brother, Kyle
debuted at the 2008 New York City Marathon, fnishing 17t in 2:20:38.
My experience in New York hurt me there because I was so afraid
of pushing too hard and breaking down. I ended up holding back,
he says. Drew was sort of nave in a way and he didnt know what
the last half mile was going to feel like, so he pushed it
like you normally do at the end of a track race. He was
braver than I was.
Drew jokes that Kyle should have warned him about
the fnal half mile, but both brothers emphasize that,
sibling rivalry aside, they worked as a team and that
their primary goals were to help each other run sub-
2:19 and qualify for the 2012 Olympic trials, and also
to raise awareness and funds for the MICHAEL J. FOX
FOUNDATION, a foundation dedicated to curing Parkinsons dis-
ease. (Te Shackletons grandfather, whom they cite as their biggest
fan, has lived with Parkinsons for more than 10 years.Wearing blue
Team Fox jerseys on race day, Kyle and Drew raised over $20,000
and donated their combined $5,000 time bonuses.)
While many elite-level college athletes typically hone their
leg speed on the track after capping of their college careers, the
Shackletons transitioned directly into the marathon.
Te longer the distance that had been introduced to them, the bet-
ter they performed, says ERIC PETERSON, their distance coach at
UCLA who is now coaching at Tulane. Tey have the right mind-set
QUOTEWORTHY
If its the case where I can get a few more hours of sleep before a race
or study for a test to get an A-minus or a B-plus, I will get the sleep.
STANFORD SOPHOMORE CHRIS DERRICK, WHO PLACED THIRD AT THE NCAA CROSS COUNTRY
CHAMPIONSHIPS ON NOV. 23 IN TERRE HAUTE, IND.
he says. Drew w
the la
like y
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D
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Continued on page 12
The Shackletons (Drew, Kyle) earned spots in the 2012 Olympic trials.
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OF A Kind
SHACKLETON TWINS EYE
2012 OLYMPIC TRIALS
BY BRIDGET MONTGOMERY
TIMES / 11
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TWIN MARATHON RACERS QUOTEWORTHY
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for the marathon, and they are athletes I
consider to be grinders. Tey bring it every
day, and they were not born with great tal-
ent theyre self-made guys, and they have
done it the old-fashioned way by believing
in themselves.
Marathon training for Kyle and Drew con-
sists of three primary components: long runs,
tempo runs and consistency. Self-coached,
running all singles and fresh from PRs in the
10K last spring (Kyle ran a 29:02 and Drew
a 29:09), they maintained their college vol-
ume of 80100 miles per week even while
backpacking through Europe for several
weeks last summer but they shifted their
intensity from intervals on the track to aer-
obic-building runs on the roads.
We try to keep it simple for training, explains Kyle, who sought
advice from UCLA alum MEB KEFLEZIGHI and Mebs coach, BOB
LARSEN. We took a simplifed version of what we were hearing
from everyone, and we really focused on the long run and pushing
the second half.Te long run was the most important thing, and the
second most important was to get in a threshold run.
Te Shackletons built their Sunday long run to 22 miles, starting
at 6:00 pace for the frst half and moving faster than 5:40 pace for
the second half.Every Tursday was a tempo run of up to 12 miles
at slightly faster than marathon race pace, and the other fve days
consisted of 11 to 13-mile runs between 6:206:30 pace.
We would feel awful after some of those tempos and long runs and
it felt never-ending sometimes, says Drew.Training did change a
lot from college even though the weekly mileage stayed consistent.
When factoring in the sheer fatigue of marathon-specifc tempos
and long runs, Drew admits he did not anticipate how much dif-
ferent the training philosophy would be.
If things go well in 2012, Kyle and Drew might consider devoting
themselves full-time to running professionally.In the meantime,
theyre juggling their training schedules with their full-time account-
ing jobs at KPMG (Kyle) and Deloitte & Touche (Drew).
I think every marathoner at our level with our background dreams
of doing what BRIAN SELL did, says Drew. He was not a world-
class athlete he did not break 10 minutes in the 2-mile in high
school; it goes to show that the marathon is a completely diferent
sport. People like us hope we can run under 2:12.
BOLT VS. BEKELE ?
(WE HOPE SO!)
W
e can see it now: KENENISA BEKELE racing USAIN BOLT in a middle-distance race somewhere short of 800m for a $1 million purse.
If a 700m race became a reality this year, would Bekele push the pace early say 51 seconds for 400m and 1:16 through 600m to try
to soften Bolts deadly kick? Or would Bolt purposely cruise through the rst quarter in a pedestrian-like 54 seconds, knowing he could
probably kick down a jackrabbit over the nal 300m after going out so slowly? Nothing was planned between the worlds top two runners as of mid-
winter, according to agents JOS HERMENS and RICKY SIMMS, but that doesnt mean we cant dream about it until each of the stars returns to
action in this summers IAAF Diamond League series. (If it was up to us, wed say have them race at Hayward Field in Eugene as part of the
July 3 Prefontaine Classic and maybe throw in American 800m star and electrifying hometown hero NICK SYMMONDS just
for grins.) In the meantime, heres how track and elds two biggest stars match up in the tale of the tape.
USAIN BOLT
JAMAICA
KENENISA BEKELE
ETHIOPIA
23 AGE 27
6-foot-5 / 210 pounds HEIGHT/WEIGHT 5-foot-3 / 120 pounds
100m/200m records and championships MOST KNOWN FOR 5,000m/10,000m reco rds and championships
ran nal 100m of a 150m sanctioned UK street
race in a blazing 8.70 seconds last year
CLOSING SPEED
won 2008 Olympic gold at 10,000m
by scorching nal 400m in 53.42
2007 World Championships in Osaka, 200m
(nished a distant second to Tyson Gay)
LAST SIGNIFICANT LOSS
2007 World Cross Country Championships in
Kenya (he dropped out because of the heat)
being a hip-hop party DJ ALSO EXCELS AT cross country (11 world titles)
Caribbean nations lack independent
anti-doping federation
DRUG RUMORS BECAUSE
ance (and world-class runner) ALEM TECHALE
died mysteriously of a heart attack in 2005
Manchester United soccer club A BIG FAN OF
Ethiopian actress DANAWIT GEBREGZIABHER
whom he married in 2007
Sports Illustrated, 2010 IAAF calendar ON THE COVER OF Running Times, Jan/Feb 2010
45.28 400M PR 48.5
1:47 BEST GUESS FOR 800M 1:43
BOB MARLEY COUNTRYS OTHER TOP CELEB HAILE GEBRSELASSIE
go unnoticed in public WILL PROBABLY NEVER make an appearance on Letterman or Lenos TV show
Qatar Athletic Super Grand Prix
May 14, Doha, Qatar
LIKELY NEXT BIG EVENT
IAAF World Cross Country Championships
March 27, Bydgoszcz, Poland
will challenge 400m world record U LTIMATELY will challenge marathon world record
TWO OF A KIND Continued from page 11
Fierce competitors,
but still brothers.
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MONDS just
terman or
JANUARY/FEBRUARY 2010 // ISSUE 373
HIT THE HILLS HARD: 3 WORKOUTS FOR FAST FITNESS
KENENISA BEKELE KEN EE ENISAA BEKELE EK TOPS THE WORLD AGAIN
KK
TIME TO SHAKE UP YOUR TRAINING
FIND FIND D
FRESH
LEGS
IN 2010
BUILD STRENGTH AND SPEED SAFELY
OFF-SEASON TRAINING
7 7
ESSENTIALS 77
ESS E ENTIAL FOR RUNNING IN THE DARK WORLD'S GREATEST RUNNER?
WORLD'SGREATEST RUNNE BEKELE + RUNNERS OF THE YEAR TOP 10 IN THE WORLD/U.S.
BEKE KELE L
+RUNNERSOFTHEYEAR
VS. GEBRSELASSIE
PM40063752
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go unno
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July 3
for
12 / RUNNINGTIMES_APRIL 2010
SHORTS

TWIN MARATHON RACERS BOLT VS. BEKELE?
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OFFICIAL TIMING SPONSOR
On those same Central Park roads where he
pulled away from four-time Boston winner
ROBERT CHERUIYOT to secure his historic
win, Kefezighi had experienced one of the
worst days of his running life, placing eighth
in the Olympic trials marathon while run-
ning with what was later diagnosed as a
stress fracture of his hip. He had an of year
in 2008 (fnishing 13t in the Olympic trials
at 10,000m) and, at 33, some fgured his best
racing was behind him.
But he found the fountain of youth last year
and won national titles at 7 miles, the half
marathon and cross country, and set PRs in
the marathon (2:09:15 at London) and half
marathon (1:01:01 at San Jose Rock n Roll).
Heading into the New York City Marathon
(which doubled as a U.S. championship race),
he was as ft as hed ever been.
It was defnitely the best buildup Ive ever
had for a major race, he says. Every other
time Id always wished Id had a couple more
weeks or had done a few more tempo runs or
something. But going into New York I knew I
had covered all the bases. I was ready.
While Kef lezighi works just as hard as
any top marathoner, the biggest change in
his training after the trials disaster was an
increased emphasis on strength, fexibility,
form and range of motion. From January
to March of 2008 Id be getting therapy and
doing strengthening at 7 a.m. every day,
he says. When I started, I couldnt even lift
three pounds with my legs.
In addition, Kefezighi began doing drills
more regularly, under the guidance of DAN
PFAFF, perhaps the foremost biomechani-
cal guru in the U.S., at the USOC Training
Center in Chula Vista, Calif. Im a good lis-
tener, Kefezighi says. When someone gives
me good advice, Ill take it.
According to Kefezighi, running an hour
and a half every day is the easy part. Its the
other non-running stuf you do that makes
the diference. When training in Mammoth,
Kefezighi, RYAN HALL and the rest of the
crew are famous for taking long post-run
soaks in the frigid mountain streams. Such
devotion to the ancillary activities of run-
ning are often the diference between staying
healthy and being injured, he believes.
When youre training at a high level like we
are, youre always pushing the envelope, he
says. Sometimes you fnd yourself going
over the edge, and youve got to pull back
and recover.
Besides his appearances on TV, in parades,
and at a New York Knicks game, Kefezighis
t wo-month marathon tour took him to
Florida and San Diego, where he was hon-
ored at halftime of a football game at his old
high school. Tat was really an honor, as
special as any of the other things, he says.
Finally returning to Mammoth over the
winter holidays, Kefezighi eased back into
training in preparation for his next mara-
thon, a rematch with Hall in Boston, where
both have fnished third, Hall last year and
Kefezighi in 2006.
I really hope Ryan and I go 12 at Boston,
says Kef lezighi, who turns 35 on May 5.
Whichever one wins, I know the other will
be happy for him.
Stronger,
Rejuvenated
MEB
FOR MEB KEFLEZIGHI, becoming the rst American man to win the
ING New York City Marathon in 28 years last November was another peak
in the career of a runner who has won Olympic silver and set the American
10,000m record. And the view from the top, which included reading the
Top 10 list on Late Night With David Letterman and riding in the Macys
Thanksgiving Day parade with Miss America, had to be particularly sweet
given the valley hed been through much of the previous two years.
DONT RUN
BOSTON 50K
Didnt get in to Boston this year? Or are you
looking for something diferent to break up the
routine of running in from Hopkinton again? Either
way, the aptly named Dont Run Boston 50K on
April 18 in Milton, Mass., is a pretty good alternative.
Now in its 14th year, its run the morning before
the Boston Marathon on
the winding and hilly
trails at the Blue
Hills Reservation.
(Beware: theres
more than 5,000
feet of total vertical gain.)
Its organized by the Trail Animals Running Club,
a small, local group of hard-core trail runners that
operate by the keep it simple, stupid philosophy
and accordingly (and refreshingly) dont charge for
races or provide aid stations. Expect a rigorous and
rugged self-supported training run with maybe
two dozen runners,not to mention sore legs while
you watch that other notable and consider-
ably larger race the next day. For more, visit
trailanimals.com
BY JIM GERWECK
Can Keezighi pull off a NYC/Boston double?
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SETS SIGHTS
ON BOSTON
on on
SHOWCASE RACE
14 / RUNNINGTIMES_APRIL 2010
SHORTS

MEB SETS SIGHTS ON BOSTON SHOWCASE RACE
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GEAR
MUSIC on the Run
RUNNING A RACE wearing an mp3 player is a rather polarizing topic nowadays, thanks to shifting race
rules and perceived ignorance of race etiquette. But, up until now, the biggest practical hindrances to listening to
music on a training run or during a hard workout have been poor sound quality, the inability for ear buds to stay
in place while running fast and safety issues. These newfangled gizmos have somewhat solved those dilemmas.
SEE HOW THEY DRILL
From the picture-is-worth-a-thousand-
words department comes this new DVD
from coach and Running Times columnist
GREG MCMILLAN. Drills for Distance
Runners demonstrates at several
angles and s peeds how to do 11 tech-
nique drills that many elites use before
hard workouts and races.
Intellectual honesty compels us to
note that showing how to properly do
exercises is one area in which a well-made video trumps print. In
Drills for Distance Runners you get to watch 2:10 marathoner BRETT
GOTCHER and Olympic trials steepler LINDSAY ANDERSON work
through a simple routine that should help you be better prepared to
tackle a tough speed workout. As McMillan explains, the drills are also
great to do after a few easy runs per week to further improve your run-
ning form and have you looking more like Gotcher and Anderson and less
like the neighborhood slogger.
Drills for Distance Runners costs $29.99 and can be ordered from
mcmillanrunning.com. For that price, you get McMillans distilled wisdom
on how to most efectively add this important element to your training.
iBLINK HIGH FIDELITY EAR BUDS $25
It might seem a bit of a novelty to have earbuds
and a mid-cord volume control switch that ash a
colorful light in time with this systems music, but
iBlink headphones do ofer some degree of safety
given that you can be easily spotted on after-dark
runs. Three sizes of rubbery earbud covers allow for
a semi-customizable t and optimal sound quality.
myblinkusa.com
SENNHEISER/ADIDAS PMX 680
HEADPHONES $80
Of the four headphones in the new sweat-resistant
sport line from Sennheiser and adidas, this neck-
band model was the best. All have similar staying
power, audio clarity and Kevlar-reinforced cables,
but this one was so subtly secure during a fartlek run
on rolling trails that it was easy to forget it was there.
sennheiserusa.com
YURBUDS EARBUD
ENHANCERS $30
YurBuds are small rubbery adapters that allow
common round, white earbuds to stay in place
while running and also enhance an MP3 play-
ers sound. The asymmetrical funnel-shaped
adapters come in three sizes tha t allow you
to match the size and shape of your outer ear.
yurbuds.com
GREAT GIZMO:
ADIDAS MICOACH
The new adidas miCoach interactive training system might be looked at as
a long-awaited answer to the Nike Plus mileage tracking system, only its
more complex and is more applicable to competitive runners. The system
has two heart-rate monitor training devices: the
entry-level miCoach Zone ($66), which has
a pulsing-LED heart-rate zone indicator
to guide a runner through a workout;
and the more dynamic miCoach
Pacer ($140), which allows a runner
to download workouts and sync
results with the coaching tools at
adidas.com/micoach. The Pacer
includes a triaxial accelerometer
stride pacer and heart-rate moni-
tor that measures speed, distance
and stride rate, while also ofering
real-time audio feedback and con-
nectivity to any MP3 player. The
miCoach system has six goal-based
categories covering all skill and expe-
rience levels and ofers more than 3,000
customizable training plans.
has two hear
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D ill f Di R
16 / RUNNINGTIMES_APRIL 2010
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RUNNING HEADPHONES MIXED MEDIA
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YOU CAN ALWAYS COUNT ON RUNNING, but you have to actually go running to feel
the benets. Sometimes, that rst step out the door is the hardest. You can always count on
the Refraxion Jacket to eliminate those reasons that might prevent what is always a good run.
thenorthface.com
Or better, be thankful you are running in the
frst era to understand nutritional science.
Tose aforementioned nutritional follies
all afected marathon history. In the 1908
Olympic marathon in London, Canadian
TOM LONGBOAT, the 1907 Boston Marathon
winner, was closing on the leaders, but at 15
miles was given champagne to quench his
thirst and was out of the race two miles later.
In the 1904 Olympic marathon in St. Louis,
unknown FELIX CARVAJAL (Cuba) looked
a likely winner at 20 miles but stopped to eat
a bowl of fresh fruit, and sufered convulsive
stomach cramps. He fnished fourth.
A victory at the Boston Marathon would
have been the highlight of the life of JOCK
SEMPLE, the impoverished Scot who loved
that race with such passion. But in 1934,
when he was one of the favorites, he fol-
lowed the wisdom of the time, and ate a fat
2-inch steak an hour before the start, to for-
tify himself. By Commonwealth Avenue, he
was crippled by nausea, his dream in tatters.
AMBY BURFOOT lost a frst chance at vic-
tory in Boston in 1967 by succumbing to a
craving for lashings of apple butter at dinner
the night before. He spent much of the race
making pit-stops. Unlike Semple, Burfoot
won the following year.
But the most famous example of his-
tory being made by mistaken nutritional
beliefs was the heart-rending collapse of
Englands JIM PETERS in the hot-weather
1954 Commonwealth Games marathon in
Vancouver, when the heat-exhausted world
record-holder reeled and sagged helplessly
halfway around the stadium, finally fall-
ing unconscious 200 yards from the tape. I
learned recently from sources close to Peters
at that time that he believed you should take
in no water for 24 hours, and none during the
race, and he aggravated that folly by chew-
ing salt tablets. It was a common belief. When
the Princeton Packet interviewed the great
1930s miler BILL BONTHRON in 1982, he told
them fried foods were forbidden, as were
bananas, and any water for 24 hours before
a race. Amazing.
Lacking our knowledge, and our access
to varied food sources, earlier ages took
an approach to nutrition that was derived
more from instinct than science. Water
seems weakening, steak seems fortifying.
Te ancient Greeks used to award cattle as
race prizes, a custom that lasted into England
in the 1700s, when one rural games staged
an annual womens race called Lady of
t he Lamb. The earl iest t rai ni ng man-
ual of the modern era, WALTER THOMs
Pedestrianism (1813), again advocates
animal diet but no vegetables, as they
are watery.
Now we know better. In the marathon,
water is strength. Peters would almost cer-
tainly have capped his career with a gold
medal in 1954 if hed taken water. Instead,
he never ran again, one of the last victims of
primitive mistaken beliefs about nutrition.
ROGER ROBINSONs Footsteps column chron-
icles great moments in distance running.
THE LIST
ALL-TIME
U.S. MENS
MARATHONERS
P
erhaps the most notable name miss-
ing from this list is FRANK SHORTER,
who won Olympic gold in 1972 and
sil ver in 1976 but whose fastest mara-
thon was 2:10:30. Also absent are DATHAN
RITZENHEIN, who was ninth at the 2008
Olympics and ran a 2:10:00 PR at London last
spring but has yet to crack into the top 20;
and ALAN CULPEPPER, who ran a debut of
2:09:41 in 2002 at Chicago and later won the
2004 Olympic trials marathon and placed 12th
at the Olympics yet never ran faster over 26.2
miles. But forget the notion that you cant run
a fast time on Bostons hilly, downhill course:
Six of Americas best set their PRs there. Can
RYAN HALL or MEB KEFLEZIGHI better their
marks there on April 19?
01
KHALID KHANNOU CHI*
2:05:38, London, 2002
02
RYAN HALL
2:06:17, London, 2008
03
BOB KEMPAINEN
2:08:47, Boston, 1994
04
ALBERTO SALAZAR
2:08:52, Boston, 1982
05
DICK BEARDSLEY
2:08:54, Boston, 1982
06
ABDI ABDIRAHMAN
2:08:56, Chicago, 2006
07
GREG MEYER
2:09:00, Boston, 1983
08
MEB KEFLEZIGHI
2:09:15, New York, 2009
09
BILL RODGERS
2:09:28, Boston, 1979
10
RON TABB
2:09:31,Boston, 1983
*Khannouchi owns ve of the
seven fastest marathon times
in U.S. history, while Hall owns
the other two.
Dehydration hamstrung Jim Peters in 1954.
FOOTSTEPS
BY ROGER ROBINSON
STEAK, CHAMPAGNE
and
Apple Butter
HOW WRONG NUTRITION
CHANGED MARATHON HISTORY
FOR YOUR NEXT MARATHON, try this: no water for 24 hours before
or during the race. Oodles of apple butter the night before. One hour before,
eat a fat 2-inch steak. If its hot, drink champagne at mile 15. At 20 miles,
eat a meal of fruit.
FLEZIGHI
New York, 2009
DGERS
Boston, 1979
BB
Boston, 1983
ve of the
athon times
ile Hall owns
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WE KNOW
BECAUSE WE RUN
ProGrid
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Guide 3

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TAMARA RICE LAVE, Ph.D., represented the
U.S. in the marathon at the 2003 IAAF World
Track and Field Championships in Paris.
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Being in the
Moment
SHUT DOWN YOUR BRAIN
AND JUST BELIEVE
A FEW YEARS BACK, I was
talking with Joaquim Cruz about
his performance in the 800m at
the 1984 Olympics. For those of you
who dont know, Joaquim won gold
in Los Angeles and then silver four
years later in Seoul. Its not often
that I get the chance to talk with an
Olympic champion, so I was eager to
hear details about the race. When
did you know that you were going to
win? I asked about that August race.
February, Joaquim responded.
February! I was stunned. I had expected
Joaquim to discuss the fnal moments of the
race, but he believed he would win months
in advance. What amazing focus and conf-
dence! How do you develop that kind of faith
in yourself?
For an answer, I turned to Harvard womens basketball coach
Kathy Delaney-Smith, who led her underdog team to defeat Stanford
at the 1998 NCAA tournament, the only time that a No. 16 seed has
ever beaten a No. 1 seed. Kathys success stems from her act as if
philosophy, that you should always act as if you already are what you
want to become. Act as if youre not tired. Act as if youre confdent.
Act as if youre the best player because if you can do that, then you
can get really and truly closer to it, she told me. To that end, Kathy
creates a positive atmosphere by making practices challenging
but fun and focusing on players body language and posture. She
prohibits players from yawning at practice and requires them to
get up within three seconds after falling. Kathy knows it hurts, but
she wants them to get past the pain. Were all too busy verbalizing
and saying whats wrong when we could be stronger and better if
we envision whats right.
Olympic gold medalist Billy Mills embraced a similar philoso-
phy when he shocked the world by winning the 10,000m at the 1964
Olympics. Mills entered the race with a qualifying time that was
almost a minute slower than that of Australian Ron Clarke; yet he
managed to convince himself that he could win by using a form
of self-hypnosis in which for four years he visualized [winning]
dozens of times a day. When the moment arrived, Mills was ready.
In third place with less than 200 meters to go, Mills directed all of
his energy toward winning. Coming of the fnal curve, I could
not hear any noise at all, I could hear the throbbing of my heart; I
could hear the heartbeat pounding. I could feel a tingling sensa-
tion creeping down my forearm, my vision coming and going, but
my thoughts changing from One more try, one more try, to I can
win, I can win, I can win.
Athletes like Cruz and Mills excelled in part because they were
able to stay frmly planted in the present. Richard D. Ginsburg, Ph.D.,
co-director of the Massachusetts General Hospital Performance
and Character Excellence in Sports Institute of Sport Psychology
and a faculty member of the Harvard Medical School, explained
to me, Te fundamental part of sports psychology is being in the
moment. If you can be in your body, focused and in the moment,
you can do everything to your best. You cant think about what hap-
pened or what will happen, but you have to focus on this stride and
on this breath. Athletes who get ahead of themselves can get para-
lyzed with anxiety and stress.
Confdence. Te kind that let Joaquim Cruz know he was going
to win Olympic gold months in advance. Te type that empowered
a bunch of Harvard underdogs to topple mighty Stanford. Te sort
that motivated Billy Mills to PR by more than 50 seconds, setting
an Olympic record at the time. We can all foster this kind of con-
fdence; we just need to shut of our brains and practice believing
in ourselves.
How do you develop that
kind of faith in yourself?
20 / RUNNINGTIMES_APRIL 2010
THE RUNNERS WITNESS
BY TAMARA RICE LAVE
Runner's Witness RFB.indd 20 2/4/10 11:48 AM
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GREG MCMILLAN is an exercise physiologist
and USATF-certifed coach who helps runners
via his Web site mcmillanrunning.com.
Whats most interesting is not the diferences
between the various groups of athletes but
rather the similarities. Over my 20 years of
coaching, Ive noticed fve key traits of suc-
cessful distance runners. Tese traits apply
to everyone beginners just joining the
sport; competitive folks who balance work,
family and other commitments with their
running goals; and Olympic-level athletes.
01
Dont
Dwell
Every long-time runner has experienced
this phenomenon: week after week of great
runs suddenly interrupted by one of the
worst workouts in years, for no logical rea-
son. Ive found that the most successful
athletes dont dwell on the bad days; instead,
theyre eager to move on to the next days
training or upcoming race. Successful run-
ners know that bad days dont last and arent
a true indication of their ftness. Bad days
are just a freak occurrence that must be tol-
erated on the path to your goals. Running is
hard but fun, and that short statement should
tell us that there will be good days and there
will be bad days. Live through both. Neither
lasts forever.
A personal example: I work with two out-
standing athletes who took their fitness
to new levels in 2009. One went on to win
a national championship. Te other never
raced to his potential. Te diference was
in their outlook. The national champion
endured a few bad workouts and races but
let them slide. The underperformer also
endured a few bad workouts and races but
couldnt get past them. He was training
with other athletes who were having great
success. He was accomplishing workouts
that he never dreamed he could do. He was
recovering quickly and was not overtrained.
But when we talked, his attitude was, Yeah,
but Wed talk about the hundred great
workouts hed done but hed follow that
with, Yeah, but that tempo run last month
really went poorly. I dont know if Im in great
shape. Clearly, this dweller will never
achieve what the national champion did, and
it has nothing to do with training. It has to
do with mindset.
02
Find Your Sweet
Spot in Training
Successful training is about finding the
balance in your stress/rest cycle. Training
(and much of life) is stressful. It depletes
your bodys energy stores. It stresses your
muscles, ligaments, tendons, and bones. In
short, training tears down your body. With
rest, however, your body builds back stronger
than before. The trick is to find the train-
ing rhythm where your stress/rest cycle is
in balance where youre having positive
workout followed by positive workout, suc-
cessful week followed by successful week. In
fact, if were smart (and this is what I do as a
coach), we set up the training from the out-
set to be positive.
Tis can be tricky due to the unpredict-
ability of our other life stresses (work, family,
etc.), but if you fnd a training routine where
nearly every one of your workouts and races
is positive then youre in balance. If you fnd
that you frequently have poor/unpredict-
able workouts or races, or are often injured,
then your training (or life) stress is too great.
You are under-recovering and should add
a bit more recovery to your plan. Progress
things as your body adapts but think con-
stantly about balance so that you can have
successful training. Successful workouts
lead to greater and greater motivation, which
leads to better and better racing.
03
Focus on
Consistency
Once you fnd your sweet spot, you can train
consistently week after week, month after
month and year after year. Tis stacking of
successful training week on top of successful
training week will lead you to your full poten-
tial. Injuries and illness from overtraining
cut short your improvement so structure your
training with the long-term in mind.
We have a saying in our Olympic train-
ing team that you must train consistently for
two straight years no unscheduled inter-
ruptions due to injury or illness to even
begin to see how good you can be. Tis real-
ity applies to all of us. A year of consistent
running is more benefcial than a few stel-
lar weeks of training.
04
Be
Tenacious
Successful runners are tenacious (some of
our loved ones would even say stubborn).
Success is about keeping on keeping on. Put
one foot in front of the other for long enough
and the fnish line will come. You have the
ability to go to greater heights than you ever
dreamed of just by sticking with it. A little
stubbornness can be a great attribute when
youre in the middle miles of a marathon.
Foster tenaciousness in small ways every day.
05
Build Your
Condence Constantly
Te most important key to success is conf-
dence. You know the workouts and training
rhythm that give you conf idence. Its a
good idea to include these types of training
throughout your year to keep you motivated.
Its also a good idea to put confdence-build-
ing workouts close to your key races. Te last
six weeks before a key race like a marathon
should include al l your favorite, conf i-
dence-building workouts. Dont just follow a
training plan because thats whats accepted
wisdom. Instead, tinker with your training
and add as well as omit workouts that just
dont work for you.
The Five Habits
of Highly Effective Runners
THE KEYS TO SUCCESS FOR ALL LEVELS OF RUNNERS
IM A LUCKY COACH. Through my online coaching, I get to work with
beginning runners just coming off the couch as well as competitive run-
ners aiming for age-group victories or trying to qualify for Boston. And
through my work with our Olympic training team in Flagstaff, I get to help
Olympians and world championship-level athletes.
22 / RUNNINGTIMES_APRIL 2010
PERFORMANCE PAGE
BY GREG MCMILLAN, M. S.
Performance Page RFB 22.indd 22 2/9/10 12:39 AM
Brad Seng
Team Sport Beans/NTTC
Brad Seng
Team Sport Beans/NTTC
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RUNNINGTIMES / 25
OWNERS MANUAL

DYNAMIC STRETCHING
THE BENEFITS OF
SWITCHING FROM STATIC TO
DYNAMIC STRETCHING
JIMMY FALLON ONCE SAID, Dont keep reach-
ing for the stars because youll just look like an idiot
stretching that way for no reason. Turns out he may
be right. New research indicates that the exibility that
is a byproduct of pre-run static stretching may be a bio-
mechanical factor that hurts running economy, which is
a measure of your overall efciency. Do something to
worsen your running economy before a race or workout,
and youre going to go slower. Thats why growing num-
bers of elites have eliminated static stretching before
their most important runs and replaced it with a series
of dynamic stretching exercises.
A study published in the Journal of Strength and Conditioning
Research in 2009 explains the logic behind the switch. Researchers
at Nebraska Wesleyan University enlisted male and female colle-
giate distance runners to complete sit-and-reach tests to measure
fexibility, and then put them on a treadmill to determine running
economy. Te result: An increase in hamstring fexibility generally
correlated with a decrease in running economy.
As the researchers wrote, [T]he less fexible distance runners
tended to be more economical, possibly as a result of the energy-ef -
cient function of the elastic components in the muscles and tendons
during the stretch-shortening cycle.
RALPH REIFF, a licensed athletic trainer and director of sports
performance for St. Vincent Hospital of Indianapolis, has worked
with collegiate and elite runners for many years. He explains that
static stretching isnt all bad, but from a performance perspective,
static stretching causes an inhibition or a breakdown of the excitabil-
ity of the muscle tissue. Te immediate efects from static stretching
actually include decreased muscle function.
To get a good static stretch you are asking the body on a subconscious
level to relax, says Reif. From a muscle-recruitment standpoint, you
dont want to turn the muscles of in a relaxed state prior to asking them
to perform. Te elastic energy of a tighter muscle is going to have more
recoil and power than a heavily stretched muscle.
Te caveat is that simply eliminating static stretching wont nec-
essarily increase performance and decrease injury. Tis is where
dynamic stretching comes in. Rather than standing in one place
and forcing your muscles to stretch, this type of stretching trains
the muscles to warm up and fre the way you want them to through
a series of dynamic movements.
Under the tutelage of Reif, Team Indiana Elite, a post-collegiate
program out of Bloomington, Ind., has adopted a regular dynamic
stretching routine. Speaking about a set of dynamic stretches and
pre-activation drills developed by Reif, Team Indianas STEPHEN
HAAS says, I think it has really helped. Ive done more mileage and
better workouts than I ever did in college and Ive somehow been
able to stay healthy.
Overall, the 13-member team has had no major injuries since
forming three years ago. Haas, a 2:18 marathoner and 130-mile-a-
week runner says, Its all about getting every muscle in the lower
leg, upper leg, hip, butt, and glutes activated. Te team performs
dynamic stretches before every run and race.
Team Indianas coach, ROBERT CHAPMAN, explains, Basically,
by engaging in these activities, we can neurologically activate spe-
cifc muscle groups prior to running, which helps us minimize
injuries and perform better in the subsequent workout. As seen
with Chapmans runners, dynamic stretching can assist in better-
ing performance, while simultaneously reducing injuries.
On a physiological level, Reif also describes dynamic stretching as
a way to stimulate the neurological system, which in turn activates
the muscles. Tis, he explains, makes them more resilient to exter-
nal stimulus, which leads to a quicker neurological response, so
the muscle is standing ready when called upon to run faster, jump
higher, and do what the athlete wants it to do.
A DYNAMIC APPROACH
Te dynamic warm-up piece is truly like turning a light switch on
before walking into a dark room, contends Reif. Dynamic stretches
that include quick-paced movements like bounding, jumping, and sin-
gle-leg swings help to fre up the muscles that you want to perform. To
implement a dynamic warm-up routine, Reif suggests choosing a set of
exercises you will remain committed to and practice before every run
and race. Te routine described at the right can be done in 10 minutes.
While static stretching remains a good post-run ritual, the
research and applied evidence touts the many advantages of engag-
ing in a dynamic routine in its place. Says Reif, Dynamic stretching
recruits more of the body than static stretching. We certainly dont
throw away static stretching, but it has its place. For pre-race and
pre-training, dynamic fexibility and movement has a much better
return on the investment. Reif recommends performing the exer-
cises before every regular run. Prior to hard workouts and races it
tends to work best to do a warm-up jog and then perform the dynamic
stretches, followed by strides. Tis helps to adequately warm up the
muscles and then get the right ones fring in the right ways.
Reif adds, If you can train athletes on a daily basis to fre those
muscles appropriately and go through a dynamic warm-up that ensures
that all muscle groups are worked, then you have a better runner.
DYNAMIC
Returns
BY MACKENZIE LOBBY
P
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o
t
o
:

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B
a
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Mammoth Track Club members warm up dynamically.
Continued on page 28
Owner's Manual RFB.rev p25_30_32.indd 25 2/5/10 2:11 PM
LOCATION: HAUTES-PYRENEES, FRANCE. PHOTOGRAPHER: SCOTT MARKEWITZ. PRODUCT PHOTOGRAPHY: SEMAPHORE.
XT WINGS 2
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28 / RUNNINGTIMES_APRIL 2010
OWNERS MANUAL

DYNAMIC STRETCHING MILEAGE INCREASES
USUAL WAY/BETTER WAY
MILEAGE
INCREASES
GOAL: BUILD TO A HIGHER WEEKLY
MILEAGE WITHOUT GETTING HURT
SEVEN DYNAMIC
STRETCHES
01
REVERSE LUNGE
WITH TWIST
Take an exaggerated step back-
wards with the right leg. Go
into the lunge position, twist
your torso to the left, and reach
for your right heel with your
left hand. Come back
to lunge posit ion,
stand up, and step
back with the left
leg to repeat on
the other side.
Continue
f or 50
meters.
02 KNEE CRADLE
Standing, lift your left leg with
the knee facing outwards. Use
your hands to cradle the leg at
the knee and ankle;
avoid pulling on the
foot. Simultaneously
rise to your toes on
your right foot before
releasing your left
leg, stepping forward,
and repeating on the
other side. Continue
for 50 meters.
03
STRAIGHT
LEG MARCH
March for ward and
swing your
leg straight
in front of
y ou wi t h
each step. Attempt
to touch your foot with
the opposite hand upon
each swing. Continue for
50 meters.
04 BUTT KICKS
As you run, bend your knee and
bring your heel back to your butt
with each step. Steps should be
short and rapid as you focus
on the frequency of the butt
kicks, rat her t han
the pace at which
y ou move f or-
ward. Drive your
a r ms f or wa r d
with each step.
Cont i nue f or
50 meters.
05 HIGH KNEES
Runni ng on t he
balls of your feet,
br i ng y ou r
knees up as
high as pos-
s i bl e wi t h
each step. As
wit h but t kicks,
pay attention to
frequency rather
than pace. Steps should be small
and quick. Drive your opposite
arm forward as each knee comes
up. Continue for 50 meters.
06 CARIOCA
Wit h your shoul-
der s s qua r e
a nd f ac i ng
one direction,
get i nt o a
semi-squat-
ting position.
Cross your
l ef t l eg i n
front of your
right leg, bring your
right leg through, and then cross
your left leg behind your right leg.
Go 50 meters one way, continue
facing the same direction, and
go back.
07 SCORPION
Lying face down with your chest
on the ground, pull your left leg
up and across the right leg to
the opposite side of your body.
Switch sides continuously until
you have performed the stretch
10 times on each side.
WHY: The conventional wisdom of Increase weekly mileage by
no more than 10 percent means well, but ignores two important
facts about the human body. First, your body isnt based on the
base-10 number system. Second, it adapts best to a new level of
stress by being exposed to that stress and consolidating the gains
produced by that exposure before adjusting to more.
Set aside the fact that the 10 percent rule would take someone
coming back from injury six weeks to get from 15 to 25 miles per
week. Te bigger problem with it is arbitrary reliance on a num-
ber system that has nothing to do with physiology. What do your
muscles and blood vessels know about 10 percent? Or miles, for
that matter. (And pity the poor Babylonian runners of yore, with
their base-60 number system!)
More important, adding a new level of stress week after week isnt
the best way to reset your mileage set point. Coach and exercise phys-
iologist JACK DANIELS says, I like to increase the stress every three
to four weeks. Im not a big fan of increasing mileage every week. If
youre doing 20 miles a week, I would much rather you stay there for
three or four weeks, and then lets go up to 30. Let the body adjust
to something before we impose something new on it. Even if youre
increasing only 10 percent every week, thats still something new.
Your body never gets to say, Tis is where Im going to learn to be,
and then Ill learn to do it more or harder.
HOW: Daniels recom-
mends once youre
ready for a mileage
jump, add one mile to
each run you do in a
week. You could take
t he same approach
with time, by adding
10 minutes to every run
you do in a week. Ten
stay at that new level
for three to four weeks
before attempting the
next increase.
USUAL WAY BETTER WAY
Start at your current
average weekly mileage.
Start at your current
weekly mileage.
Increase mileage by 10
percent each week until you
reach your goal weekly mileage.
Jump to a new level of mileage
more dramatically, then stay
at that level for a few weeks
before making the next jump.
Adjust to a new mileage level, then increase.
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DYNAMIC Continued from page 25
Owner's Manual RFB.indd 28 2/3/10 3:14 AM
30 / RUNNINGTIMES_APRIL 2010
OWNERS MANUAL

CONQUERING SHIN PAIN TRAINING IN FLATS
Te tibia is the large bone of the lower leg; the
fbula is the thin bone along the outer aspect
of the lower leg. Tere are four compartments
in the lower leg, each of which includes sev-
eral muscles along with a nerve, artery and
vein. Each compartment is surrounded by a
tissue known as fascia. Te muscles in these
compartments control motion of the foot and
ankle. Many of the thigh muscles attach to
the top of the tibia and fbula. Diferentiating
between specifc causes of lower leg pain may
be dif cult due to overlapping symptoms.
SHIN SPLINTS
Tis term is used to describe pain along the
inner tibia. Typically the pain involves a third
or more of the bone. Te pain develops while
running and resolves afterwards; it usually
improves with continued training. Te inner
aspect of the tibia will be tender to touch,
with no area more tender than another. Tere
may be mild swelling in the lower leg.
The pain is due to microscopic tears of
the muscle away from the lining of the
bone. Predisposing factors include overpro-
nation and running on hard surfaces. Shin
splints are more common in novice run-
ners. Treatment of the problem includes
icing after exercise, appropriate footwear
or possibly arch supports, and changing
running surface. Improving f lexibility of
your calf muscles and the strength of the
muscles in the front and sides of your lower
leg are important in treating and preventing
this problem. To strengthen the muscles
of the lower leg, place a weighted ring on
your foot. Point your foot up, in
and out 10 times; perform three
sets. Te pain usually subsides
as ftness improves.
STRESS FRACTURE
Also a source of bony pain, a stress frac-
ture is an injury to bone due to repetitive
microtrauma. Bone responds to stress by
becoming stronger; the stress causes bone
resorption, which is followed by bone build-
ing, as long as the stress isnt overwhelming.
With excessive stress, resorption is greater
than the building phase, leading to micro-
scopic trauma and microfractures. Repetitive
microfractures result in a stress fracture.
Te typical presentation is bony pain with
impact. Initially the pain develops during
the run, but may even resolve during the
course of the run. Over time, the pain is pres-
ent throughout the run and may be present
while walking. Mild swelling may be pres-
ent in the lower leg. Continued impact on a
stress fracture can result in a complete frac-
ture through the bone.
On clinical examination there is a specifc
area of signifcant bony tenderness. Tere
is pain or even inability to hop on the single
leg. X-rays will not reveal abnormalities for
at least two weeks and possibly much longer.
MRI and three-phase bone scans can detect
stress fractures much earlier.
Stress fractures in runners tend to occur
in the lower aspect of the fbula and in the
upper and lower aspects of the tibia. Tey
can also (though less commonly) occur in
the front of the tibia; this stress fracture can
be problematic in healing due to the shape
of the tibia.
Treatment begins with stopping impact
activities. If there is pain with walking, a
boot, cast or crutches may be needed. Non-
impact cross-training may be performed. In
some cases, a long air cast (stirrup brace that
covers the lower leg) may allow a more rapid
return to running. Otherwise, most athletes
can return to a gradual running program in
six to eight weeks.
Te reason for developing the stress frac-
ture should be determined. Increasing
training too quickly (intensity and/or dis-
tance) is the most common cause of this
injury. A low bone density and possibly
a low vitamin D level can predispose to
TRIED AND TRUE
FLAT OUT NECESSARY
Wear your racing shoes for at least half of your speed workouts and tempo runs. Before a mar-
athon, do at least two long runs in the shoes youll wear on race day. Otherwise, youre likely to
get lower-leg soreness immediately after or even during your race. Says sport podia-
trist BRIAN FULLEM, When you consider that racing ats often have less
than 1 inch of cushioning in the heels, its easy to see why suddenly sub-
jecting your legs to such a large diference can strain the calf muscles.
If you havent been wearing racing ats on a regular basis, intro-
duce them slowly by wearing them on a series of post-run
striders a couple of times a week. Says Fullem, Then grad-
ually build up to a full workout, starting with shorter
workouts. For example, if your track workout ends with
200 or 400-meter repeats, put on the ats for this por-
tion of the workout.
My SHIN Hurts
A PRIMER ON LOWER-LEG PAIN
THE SHIN OR LOWER LEG includes everything between the knee
and ankle, and is a prime spot for pain in runners. Lets look at the anat-
omy of the area and some of the most common problems runners get in
and around their shins.
BY CATHY FIESELER, M.D.
Continued on page 32
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Stress fractures can leave bony bumps.
nd preventing
n the muscles
ghted ring on
, in
ree
des
stress
o repe
ds to s
s causes bone
athon, do at least two long runs in the shoe
get lower-leg soreness immedia
trist BRIANFULLEM
i
to
en
e
e
al
wo
0
on
d ring on
frac-
etitive
stress by
ses bone
trist BRIAN FULLEM
than 1 inch of cush
jecting your legs t
If you have
duce the
strid
ua
w
20
tio
Owner's Manual RFB.rev p25_30_32.indd 30 2/5/10 2:11 PM
32 / RUNNINGTIMES_APRIL 2010
OWNERS MANUAL

TREATING SHIN PAIN RESUMING RUNNING
stress fracture. Training schedules, diet,
and for women, menstrual history, should
be reviewed to f ind risk factors for the
development of stress fractures and any
problems detected should be corrected.
COMPARTMENT SYNDROME
During exercise, muscles swell, increasing
in volume by up to 20 percent. If the fascia
that surrounds one or more of the compart-
ments is too tight to allow the swelling to
occur, it acts like a tourniquet, restricting
blood fow and putting pressure on the nerve.
Tis causes pain and possibly numbness in
the lower leg and foot. Te muscles may not
function normally.
Te runner with chronic exertional com-
partment syndrome complains of pain
that develops at a certain point during the
workout and becomes progressively worse,
often to the point of having to slow or end
the run. Slapping of the foot as it strikes the
ground is another common complaint. Te
symptoms will resolve within a short while
after the exercise stops, as the swelling
resolves. Because of this, the runners leg
usually seems normal when examined by a
medical professional.
Compartment syndrome is diagnosed by
measuring the pressure in each of the com-
partments in the involved legs before and
immediately after a run. (Te run is usually
performed on a treadmill and is continued
until significant symptoms develop.) The
treatment for compartment syndrome is
surgery, after which most athletes are able
to return to full activities.
TENDINITIS
Tis is a common problem in the lower leg.
Tendons are part of a given muscle that
attaches to a bone. Infammation of the ten-
don causes pain when the muscle is stretched
or cont racted. The tendon may swel l;
strength and fexibility are both diminished.
Te tendon will be tender to touch.
Achilles tendinitis is common in run-
ners. The posterior tibialis (inner aspect
of the ankle) and the peroneal (outside
aspect of the ankle) tendons may also be
infamed. Common causes of Achilles ten-
dinitis include a sudden increase in hill work
or speed work. In addition, switching from
training shoes to racing shoes without hav-
ing worn the racing shoes in a long time may
aggravate the Achilles tendon because of the
racing fats lower heel. Overpronation may
cause infammation of the posterior tibia-
lis tendon, while a stif, underpronated gait
may infame the peroneal tendon.
Treatment for tendinitis includes icing for
15 to 20 minutes three to four times a day,
adjusting training to decrease the ofend-
ing stressors and modifying footwear when
indicated. Te peroneal and posterior tibi-
alis muscles can be strengthened with the
exercises described in the section on shin
splints. Stretch the Achilles tendon once
youve warmed up with easy jogging.
As f lexibility improves, strengthen the
Achilles this way: With the heels hanging
of the back of a step, the heels should be low-
ered and raised repeatedly. Do this slowly
at frst, then more quickly as your strength
improves. Ten progress to single leg raises,
starting slowly and gradually increasing
speed over training sessions. Heel lifts can
be added to shoes when the Achilles ten-
don is painful; this will alleviate some of
the stress on the tendon. As pain resolves
and fexibility and strength improve, the lifts
may be removed.
Prolonged problems with the Achilles ten-
don may cause degenerative changes, known
as tendinosis. Te treatment is similar to ten-
dinitis. Recalcitrant cases may be treated
with deep tissue massage and manipulation
(such as active release t herapy), i njec-
tions with platelet-rich plasma and similar
substances, and, as a last resort, surgery.
Cortisone injections shouldnt be performed
in the Achilles tendon due to the risk of rup-
ture and weakening of the structure during
the frst 10 to 14 days following the injection.
INFLAMMATION
Te large calf muscles (gastrocnemius and
soleus) may occur due to a sudden injury, in
which the muscle tears. Tis most commonly
occurs in the inner belly of the gastrocne-
mius at the junction of the muscle and the
tendon. When this happens, you might feel
a pop. Pushing of will be extremely pain-
ful. Tere will be mild swelling and possibly
some bruising in the leg.
Treatment includes using a boot and/or
crutches. Ice should be used often. As pain
subsides, strength and fexibility exercises
as discussed in the section on Achilles ten-
dinitis should be performed. When the
runner is able to weight bear on the afected
leg without pain, heel lifts should be added
to the shoes. Progress the exercises as dis-
cussed above. Lesser injuries, in which the
muscle is inf lamed, but not torn, may be
treated like tendinitis.
COMPRESSION OF THE
POPLITEAL ARTERY
Compression of this artery during exercise is
an uncommon but potentially severe source
of pain. Tis usually occurs at the level of
the knee. With compression of the artery,
blood fow to the leg muscles is diminished,
causing signifcant pain until the exercise
stops. Te blood fow needs to be evaluated
during exertion to diagnose this problem,
and surgery is the treatment.
HELP ME GET
BETTER!
W
ith all of the injuries discussed, medi-
cations should be used with caution.
Short-term use (ve to seven days) of nonste-
roidal anti-inammatory medications (such as
ibuprofen and naproxen) may help relieve pain,
as long as there isnt a contraindication to usage,
such as gastrointestinal, liver or kidney problems.
Even then, these medications should be used
with caution. There is equivocal data in the sci-
entic literature on use of NSAIDs with stress
fractures; several studies have suggested that
these medications may impede the healing of
fractures. Acetaminophen may be used for pain
control if there are no medical contraindications
to its usage.
In the case of stress fractures, running
should be discontinued until the health care
provider gives the green light. Compartment
syndrome will not resolve without treatment.
When the symptoms are severe enough, options
are surgery or eliminating running. A torn gas-
trocnemius usually precludes running due to
pain. For the other problems discussed, some
degree of running can usually be continued. This
involves decreasing the distance and intensity
of workouts, with the amount of modication
determined by the severity of the symptoms.
The goal is to minimize symptoms while run-
ning; cross-training may be performed in addition
to running if it doesnt aggravate the problem.
Training should be increased gradually and ice
should be used following the workout. Dont
forget to perform the strength and exibility
exercises as training increases.
As flexibility
improves,
strengthen the
Achilles with
heel raises.
SHIN Continued from page 30
Owner's Manual RFB.rev2 p32.indd 32 2/18/10 3:48 PM
newbalance.com
BUT BULLETS DONT GO 26.2 MILES.
YOU MAY NOT BE FASTER THAN A SPEEDING BULLET,
The New Balance 1064.
Because when youre in the right shoe, you love running more.
Te 2008 season had been about becoming the best by working hard
on a daily basis. I do not pretend they were perfect. Tere were some
days they did not give 100 percent. Tere were some days they whined
because they were tired and sore and it was 100 degrees. School, fam-
ily, and social life all competed for time with their athletic life. Still,
I felt like they believed in the program, the philosophy, and the pro-
cess behind success. When they considered if they really wanted it,
they were willing to prepare.
Tus, on the night before state, I was confdently able to tell them,
Guys, whether you win or lose, Ill be proud of you. Of course, I
wanted the victory, and no assurance of love and pride could belie
that fact to my runners. Our team had not won the state title since
1994, the year some of them were born.
Before we boarded the bus for the four-hour drive to Natchitoches,
I pointed to the blue banner in the gym rafters that honored the
1994 season. I told them we would return home, remove the ban-
ner from its hooks and stitch 2008 on it next to 1994. My runners
did not bat an eye.
I felt confdent despite the fact that we were not the meet favor-
ite. We would have to beat the prior years champion and another
team that had beaten us three times during the season, including
the district championships, where they had stepped on our necks
and convincingly destroyed us. But I was confdent that my team
was prepared, and they needed to know that.
But within running, as in life, there is also the painful lesson that
winning is not guaranteed no matter how hard you work. Tat is why
we run races, and why we had to go to state.
A 5K cross country race is essentially over in fewer than 20 minutes,
but the wait for results feels like an eternity. Standing in the bleach-
ers, watching as the runners enter the track and sprint the fnal 300
meters to the fnish, I had my penciled quick-score on my clipboard
held tightly to my chest. If my math was correct, we had just won
the state championship by one point. If my math was wrong, if I had
missed a runner, then we would be second. We waited.
Te slower runners dribbled across the fnish line. Te clock read
25 minutes 26 27. At 30 minutes, the announcer called us and
the top-seeded team into the infeld of the stadium. We knew then
for sure we were in the top two teams. We waited.
Another fve minutes passed waiting on the infeld. I called my
team together into a huddle and said, Hands in, like I would on the
starting line. I told them I was proud of them no matter the result.
Huddled, hands in, we waited.
Te top-seeded team was announced frst. Tey were declared
state runners-up. We did not hear anything else, but when every-
thing calmed down, after all the photos, we carried the large gold
trophy back to the bus and drove home champions.
Te next morning, I woke to learn that the LHSAA had found an
of ciating error that afected the results of our race. A new rule
stated that any runner fnishing after 25 minutes had lapsed and
would be disqualifed. Some of the runners higher up were now
kicked out of team scoring as they no longer had enough fnishers
to score a team. Later that day, the commissioner made the of cials
rescore the meet and declare the second-place team as the cham-
pions, and us as runners-up.
I had to tell my boys the bad news in person before they heard it
from other sources. We gathered in an empty classroom with the
lights out. I told them that I knew we had won the race, but a man
would be coming to take our trophy away from us. At the end of the
talk, I gathered them up into a huddle and said, Hands in. Im still
proud of you guys. Youll always be champions in my eyes.
I was and I still am proud of them a year later. Tese boys com-
mitted themselves to a new season, ready to pursue another
champi onshi p. Seni or s
organized summer train-
ing sessions without me.
Enthusiastic freshmen
joined, hoping to make a
diference. I had my larg-
est turnout for cross country
ever.
The will to win was
palpable on the team.
The boys knew f rom
experience that awards
are never guaranteed,
so they looked for the
i nt r i nsi c reward i n
working. The true ath-
lete knows it is the will
to prepare that matters.
Tat is the only thing. Tat is
why you win sometimes.
As we boarded the bus, I
remembered t he post-race
ceremony at the 2009 Crescent
Cit y Cl assic. The 2008 wi n-
ner, GENOVEVA KIGEN, had
just placed second to LINETH
CHEPKURUI by less than 3 sec-
onds in a sprint fnish. Yet she said,
We are athletes. It is what we do. We
win. We lose.
Last November, the team ran strong
after a cold rain blanketed the course,
drawing on their work to pass other
runners through the fnal mile. Te
blue felt banner hanging in our gym
now reads 1994 and 2009.
The WILL
to
PREPARE
THE LESSONS OF WINNING
AND LOSING A STATE
CHAMPIONSHIP IN ONE DAY
THE HARDEST PART ABOUT COACHING high
school athletes is convincing them that they want to put
in all that hard work with no real guarantee that they
will win anything. My 2008 boys team from Metairie, La.,
had worked all season to be the best team in Division 1A,
personifying the JUMA IKANGAA quote, The will to win
means nothing without the will to prepare.
BY BRENDAN MINIHAN JR.
34 / RUNNINGTIMES_APRIL 2010
HIGH SCHOOL

High School RFB.rev p34.indd 34 2/18/10 1:10 PM
Morgan and f ive ot her American high
school runners were selected for the U.S.
junior team to run in the World Mountain
Running Championships. Her rsum is cer-
tainly worthy including PRs of 5:01:63 in
the 1600m and 10:31:91 for 3200m, plus top
fnishes in cross country but her experi-
ence running at altitude is what landed her
on the team.
Torrey Pines head coach BRENT THORNE
leads his runners through a week-long alti-
tude training camp at Idyl lwi ld in the
mountains near San Diego every summer.
Within the week, the team does a long run,
a tempo run, a couple of steady state mile-
age runs, and one day of 1200m repeats in
the alpine air at 5,500 feet. Morgan also
spends a week or two each summer with
her family in Pinecrest, Calif., in the Sierra
Nevada foothills near Lake Tahoe, where
the self-motivated teen logs thin-air miles
on her own.
I think it definitely helps increase my
anaerobic threshold, says Morgan, 17, who
typically runs 4050 miles a week in the
summer. When I return to sea level,
Im able to train at a higher level,
which speeds up my improve-
ment curve.
Training at altitude paid of, as
Morgan fnished second in the
junior womens race at the
World Mountain Running
Championships, complet-
i ng t he 4. 34K course i n
22:35, 17 seconds behind
winner YASEMIN CAN from
Turkey.
Morgans f inish was the
best among U.S. runners in
all categories, and the highest
individual placing ever by an
American junior runner. (Fellow
Californian ALEX DUNNE, now
at Stanford, was thir d in the girls
junior race in 2008 in Switzerland,
while Tennessees BRANDON
LORD was fourth in the 2009
junior mens race.)
It was totally diferent from
anything Id ever experienced, Morgan
says, explaining that shed never run
agai nst an i nternat ional f ield before,
and that the small mountain village of
Campodolcino full of athletes was like a
mini Olympic Village. Mountain run-
ning in Europe is a much bigger deal than
in the U.S.
Morgans results in Italy proved she
was completely back f rom an i l iot ib-
ial band injury she sustained during the
fnal 400m of her best 3200m last spring.
Instead of calling it quits for the season,
she got in the pool and water ran for fve
weeks, keeping herself ft enough to run
10:33 soon after returning to the track.
Cross country culminated with a sec-
ond in the California state cross country
meet, helping the Torrey Pines girls take
the team title.
It has been a goal of mine since my
freshman year to lead my team to a
state championship, she says, so to
see that goal become a reality was an
amazing accomplishment.
A month later, Morgan placed 17t
at the Foot Locker Cross Country
Championships in San Diego, just down
the road from her home.
Morgan will run for the University
of Washington in the fall, but she has a
few goals left as her high school career
winds down, including lowering her
PRs in the 1600m and 3200m and fn-
ishing on the podium (top six) at state
in the 3200m.
Shell do it, assistant cross country coach
MICHELLE VAN SOMEREN says. Megan is
just driven. She knows what she wants, she
knows what it takes to get there.
Maintain THE EFFORT
THE LONGER YOU RUN, the stronger you get.
The stronger you get, the longer you can run. The lon-
ger you run and stronger you get, the faster you can
run. If all that seems pretty obvious, please permit me
to explain in more detail.
In the frst phase, I mean longer in terms of years. As the years of
running add up for high school runners, maturing bodies simply
get stronger with the development of greater muscle mass.
In the second phrase, as your muscles get stronger and you add
more years, you will be capable of going for longer long runs, and
going longer on easy, recovery days. Mature bodies are simply stron-
ger and can handle the higher mileage. Because there is a limit of
how much high-intensity training you can and need to do, more
easy, aerobic mileage is the simplest and safest way to increase your
weekly workout load.
While all this is pretty obvious, here is the not-so-obvious result
of the above. As you get older and stronger, you dont need to train
harder to get faster. By harder I mean at higher and higher lev-
els of intensity. Once you have run a PR (at whatever speed) at your
best all-out emotional, mental and physical efort, that 100 percent
efort becomes your standard for enduring pain, torture and agony.
Trust me on this: Giving it the old college try at 105 percent or
110 percent is impossible. Try to take it over 100 percent and you
slow down and/or collapse. And if 100 percent always feels the
same, so will each of your other types of workouts in the typi-
cal effort zones. As you get older, stronger, and faster, paces per
mile simply speed up, but always at the same perception of how
easy or hard they feel.
Nice to know the benefts of aging, isnt it? Te hard things in life,
as you get better at doing them, just take less time.
INTO

Thin Air
MEGAN MORGAN RUNS TO NEW HEIGHTS
LAST SEPTEMBER, as her cross country teammates were starting
practice and getting settled into the rst few days of class at Torrey Pines
High School in Del Mar, Calif., MEGAN MORGAN was 6,400 miles away rac-
ing against an elite international eld on the rugged trails of the Italian Alps.
BY LISA JHUNG
BY ROY BENSON
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THE WILL TO PREPARE MEGAN MORGAN UPPERCLASSMEN BENEFITS
High School RFB.indd 35 2/3/10 3:08 AM
36 / RUNNINGTIMES_APRIL 2010
COLLEGE

Back
WITH
PURPOSE
METRO STATES LUNA MAKES THE
MOST OF A SECOND CHANCE
FIVE YEARS AGO he was an apprentice electrician
whose track career seemingly ended before it began, so
its easy to see ANTHONY LUNAs improbable transfor-
mation into a two-time NCAA Division II 800m champion
as an inspirational tale of faith, hope and erce deter-
mination. But to PETE JULIAN, the man who gave Luna
the second chance he so desperately needed, its fun-
damentally a love story.
Its about love for a son whose unplanned conception soon after
Lunas graduation from high school forced him to turn down a track
scholarship to Division II power Adams State. Its about the lunch-
pail labor Luna put in to support his infant son when he wished he
could be chasing glory on the track instead. Its about Julian, the
coach who saw something special in Luna and wanted to help, all
the while knowing the likelihood of success was slim. And its about
the parents and girlfriend who supported Luna when he went after
the dream he deferred for fatherhood.
Its about the right people at the right time taking care of him and
loving him, Julian says. Its about him loving the sport, and about
him understanding its a ticket for him. Its an opportunity. Its a love
story with a happy ending.
Luna won the 2004 Colorado 4A 800m title for Ranum High School
(1:54.8) in the Denver suburb of Westminster, but after becoming
a father and forgoing his ticket to Adams State, he would go more
than a year fearing hed never get to run competitively again. Tat
changed when he heard Julian was bringing track and cross coun-
try back to Denvers Metropolitan State College after a hiatus of two
decades. Luna went to see Julian and begged for a chance to compete.
Te frst thing out of his mouth was, Coach, I have a kid, I have
a job, I havent run in 15 months, but Ive been waiting for this
day for a long time. Just give me a chance and I know Ill make it,
Julian recalls.
Luna had already proven his character. He and his girlfriend
had considered an abortion but decided that way out of their pre-
dicament would be wrong. Anthony, Jr., an occasional spectator at
Metro track practices, is 4 years old now and thinks his dad is the
fastest guy on the planet.
When I was 19 years old, I was faced with a life-changing situa-
tion my girlfriend was pregnant, says the 23-year-old Luna. I
had a chance to run at one of the best schools in the nation. I felt
like there was a million tons of bricks on me. I said, Instead of giv-
ing up, Im going to do what I have to do to be a man and take care of
my son. But when I get that second chance, you best know Im going
to take it and Im going to make it worth my while.
Tat he did, but it wasnt easy, and there were times when it seemed
he was fooling himself to think he could ever be competitive again.
He was ineligible to compete his frst year at Metro State, and was
so out of shape he couldnt run an hour at an easy pace, but he did
well in school while continuing to work to support his son. When
he fnally could compete a year later, he was so proud of his uni-
form that he got on the team bus carrying his singlet on a hanger.
But it wasnt long before he developed stress fractures in both legs.
After those healed, he could barely break 2:00 for 800 meters the
following spring.
But Luna wouldnt quit, and Julian didnt quit on him. Teir faith
began to pay of the following season when Luna fnished third in
the 800m at NCAA indoors. Ten he fnished second at NCAA out-
doors, diving at the line to fnish in 1:49.39 and losing by .02 of a
second while breaking a wrist in the process. Lunas dream didnt
seem so delusional anymore.
I embrace every moment I get on the track because you never
know when its your last, says Luna, who often thinks of making his
son proud when he hits the home stretch of races. Ive had a lot of
second chances in life, I had a lot of missed opportunities, but Ive
also had a lot of opportunities that came my way. When I step on
the track, my whole life boils down to this moment. You seize the
moment. I feel free. I feel like I could change the world or something.
Tere was another setback his junior year, a stress fracture during
cross country season that forced him to do much of his training
for the indoor season in a pool. But he won the NCAA indoor title
(1:51.99) and won again at NCAA outdoors (1:49.26). Tree weeks later
BY JOHN MEYER
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Luna has excelled at 800m, but his future might be in the 1500m.
College RFB.indd 36 2/3/10 3:00 AM
RUNNINGTIMES / 37
DI VISION II 800M CHAMPION ANTHONY LUNA COACH PETE JULIAN
he ran 1:47.9 to qualify for his frst USATF outdoors. His fathers co-
workers on the night shift at a Waste Management landfll took up
a collection to help defray the cost of fying him to Eugene.
Ten out of the blue Washington State came courting Julian, and
the Oregon native couldnt resist the opportunity to coach in the
Pac-10 (see Coaches Corner). Luna considered transferring so he
could stay with Julian, but decided to fnish his collegiate career at
Metro State. Luna plans to join Julian in Pullman after he graduates,
with hopes of a successful post-collegiate career.
When I was a sophomore I remember stepping on the track and
he was like, Youve got what it takes to be a phenomenal track ath-
lete, recalls Luna, a criminal justice and criminology major who
earned academic All-American accolades last spring. He said, If
youre willing to put in the hard work and be here every day, youre
going to do great things in this sport. I always kind of believed that,
I always thought I was pretty good, but when he told me that, it stuck.
Julian is thinking about moving Luna up to the mile after he fn-
ishes his collegiate career. Luna certainly has a milers body, a slender
59, 140 pounds, and is blessed with a silky smooth running form.
And he owns a credible 3:46.44 PR in the 1500m, a mark he set last
spring at the Mt. SAC Relays.
Pete always told me I would be a better miler, Luna says. I was
like, No, Pete, I want to run the 800 meters. He was like, Te 800-
meter runner is like a bass player of a rock band. If you want to be
the rock star, you run the mile. Youve got to be the guitar player.
Tat sounds good to Luna. Heading into the indoor season the
plan was to have him run the mile leg of the distance medley relay
at NCAA indoors instead of defending his 800m title and then
defend his NCAA outdoor title in May. Having him run the DMR
gives Luna a taste of the longer distance while making it possible
for three teammates to become NCAA champions.
Anthonys a team player, and hes 100 percent on board for that,
said JOHN SUPSIC, who replaced Julian as Metro States coach.
He wants to give other people an opportunity to be in the spotlight,
which I think says a lot about him.
Luna hopes to fnish his college career with a chance to repeat his
outdoor title at the May 2729 NCAA championships in Charlotte,
N.C. Julian hopes a shoe company will recognize Lunas talent and
the power of his story so he can support his
son and continue to pursue his dream when
his collegiate career ends. He hopes prospec-
tive sponsors notice the kid has the kind of
charisma on the track that creates fans.
He understands there is a sense of
urgency every time he gets on the line,
Julian says. He understands that when
you get an opening, if you dont take it, that
door is closing. Maybe thats why he has that
intuition when he races. He can see an opening,
and he knows if he doesnt match that move, if
he doesnt jump through that window, if he
doesnt take that hole, its going to close.
Because thats the way life really is.
It helps that Luna loves what he does.
I get to races, I look at the crowds, I look
at the starting line, I look at the people Im
racing, and its such an amazing feeling to
me, Luna says. Im so blessed to do this. I
know the race is going to hurt like hell, but
Im going to embrace it. Its totally cool.
COACHES CORNER:
WASHINGTON STATES
PETE JULIAN
M
ost coaches at Division II schools with scant history of track
and eld success would be overjoyed to be ofered a job at
a Pac-10 school, but when Washington State came calling
last summer, Pete Julian was faced with a heart-wrenching dilemma.
An Oregon native who as a young child saw STEVE PREFONTAINE
compete in twilight meets at Hayward Field, Julian saw the Washington
State ofer head cross country coach and assistant track coach respon-
sible for distance events as a fantastic opportunity. But it would mean
leaving Denvers Metro State, whose track and cross country program
he restored in 2005, two decades after the school dropped the program.
It was the toughest decision of my life, Julian says. We were difer-
ent. We grew up together, because we started from scratch. It was really
hard, and meeting with the athletes individually was incredibly dif cult.
But how could he turn down the chance to become an assistant to
RICK SLOAN at Washington State, to compete with the likes of Oregon
and Stanford? He couldnt.
Growing up on the West Coast, Ive always looked on the Pac-10 as the
marquee conference in the country, he says. My own professional goal
was always, if I could coach in the Pac-10, that would be a dream come true.
Julian, 38, ran for the University of Portland, graduating in 1993,
where he was a four-time All American. He ran professionally for sev-
eral years with PRs of 3:42 in the 1500m, 13:33 in the 5,000m, and 28:05
in the 10,000m. He won a bronze medal in the 10,000m at the 1999 Pan
American Games and made the nals of the 10,000 at the IAAF World
Championships in Seville that year.
As a young coach living in Boulder and coaching in Denver, he would pick
the brain of Colorado coach MARK WETMORE whenever he could. Julians
other coaching inuences include VIN LANANNA, BOB GAGLIANO,
ALBERTO SALAZAR and his father, Bob, who coached him at Ashland
High School in southwestern Oregon.
The Wetmor es and the Lanannas ar e the Lydiar ds of my
time, Julian says.
Julian, who organized the 2007 U.S. cross country championships in
Boulder, is a student, but not a blind follower.
Mark Wetmore once told me, Never have a philosophy, because then
youll have to live by it, Julian says. That probably is my mantra
dont ever have a philosophy, because every athlete is diferent. I try to
approach each athlete without preconceptions in terms of what I think
is best for their training. J.M.
Julian with Washington State senior Lisa Egami.
College RFB.rev p37.indd 37 2/5/10 2:09 PM
Case in point: Masters standout SYLVIA
MOSQUEDA started racing at age 16. In
her 20s and early 30s, the Californian reg-
istered PRs of 15:30 (5K), 31:54 (10K), and
2:33:11 (marathon), and qualified for the
U.S. Olympic trials five times. Mosqueda,
now 43, has a consistent record of age-cor-
related achievement that hasnt wavered
much over the years. For example, her half
marathon progression reveals a 1:10:47 at age
21 (93 percent age-graded score), 1:09:52 at
age 37 (96 percent), 1:14:25 at age 40 (92 per-
cent), and, as of this writing, a 1:18:20 at age
43 (90 percent).
When many top runners burn out after a
time, how has Mosqueda maintained this
record of competitive consistency? She
focuses on quality and relies on an accu-
mulated training base that spans almost 30
years. At age 41, for example, Mosqueda cut
her weekly training mileage from an average
of 65 to 35 45 per week. She also reduced her
speed workouts from up to three per week to
one high-quality workout weekly.
If youve consistently run at a pretty high
level over the years, you can change and
tweak your training and still run pretty
decent, Mosqueda maintains. You dont
lose any training that you put into your body.
Basically, you store it.
Exper t s i n t he science of r unni ng
substantiate Mosquedas experiences.
Some physiological adaptations from
running accumulate over time and some
adapt at ions reverse ver y slowl y wit h
reduced training, says two-time Olympic
marat honer and exercise physiologist
PETE PFITZINGER.
He points out that the development of
capillaries increases with accumulated
endurance training, and it remains high for
a long time. Te heart gets bigger and stron-
ger, and this adaptation reverses very slowly.
Basically, your cardiovascular ftness doesnt
disappear overnight.
And, anecdotal
evi dence ex i st s
that demonstrates
onc e y ou v e
ac hi e v e d a
specifc
maximal
oxygen
uptake
wit h t rai n-
ing its easier
to achieve that same level
again, says Pfitzinger.
Al so wi t h accumu-
l at e d e ndu r a nc e
training, fast-twitch
muscle f ibers gain
more of the characteristics of slow-twitch
fbers, which is a good thing for distance run-
ners. Pftzinger does warn, however, that,
adaptations such as capillarization may
reverse over a year or a few years. Tere are
many adaptations to training and a broad
range of rates of detraining between these
variables.Plus, there is also a large genetic
component involved, and some people will
have more age-related deterioration and oth-
ers will have much less.
Exercise physiologist DAVID MARTIN,
PH.D., points out that, for optimum perfor-
mance, recovery is more important than the
number of miles run. Tis is a particularly
important principle for older runners.
As runners get older, our connective and
muscle tissue recovers a little less quickly
from the stress of training. Tat means you
need to spend more time recovering and less
time putting in high mileage, says Martin,
a longtime member of USA Track & Fields
Sports Medicine and Science Committee. If
you try and push yourself and do the mile-
age that you did when you were younger, you
wont last long because youll be injured.
Martin says that age 50 is the time that run-
ners really need to begin paying attention
to this efect.
Physiologist and coach JACK DANIELS
is conducting an extensive longitudinal
study of competitive runners, and prelimi-
narily conclusions, he reports, indicate that
older runners are just like younger run-
ners some can handle more than
others. While his study doesnt yet
reveal any trends in terms of masters
miles, Daniels discloses that he asked
his subjects how many days they had
taken of due to injury and illness from
training over the 25 years since he
had seen them last. Te
f it test 50-year-old,
Daniels reports, had
documented every
day he took of f
and they totaled
over three years,
which tells me
it pays to take
time off when
you are sick or
injured.
Pftzinger
and Martin agree
that longtime runners
should concentrate more on
the speed aspects of their
training rather than long
runs to maintain optimum
Miles in the Bank
CAN (AND SHOULD) MASTERS RUN FEWER MILES?
AS RECOVERY TIMES get longer with age, masters who have been
training hard for decades often start to wonder if they need to log as
many miles as they did in their prime. According to exercise physiologists,
many veteran runners who appropriately modify their training mileage
cutting back on training quantity and, instead, focusing on quality are
better able to maintain a similar level of racing performance as they age.
BY MARK WINITZ
If you try and push yourself
and do the mileage that
you did when you were
younger, you wont last long
because youll be injured.
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RUNNINGTIMES_APRIL 2010
MASTERS

Masters RFB.indd 38 2/3/10 3:11 AM
TRAINING
PHILOSOPHY
My basic training philosophy is to periodize
the year into distinct phases and to run really
easy on rest days. I dont always adhere to that
philosophy, but I try. All of my easy days
are 6090 minutes on very rugged
and hilly trails with my dog. Most
people nd these runs hard, but
I am used to it. I am not pound-
ing my legs. The pace is probably
8:00 a mile, but I am getting
an aerobic benefit because of
all the steep hills. Most of my
inter vals are run on an 800-
meter grass l oop. The onl y
paved running I do is on a mea-
sured bike path when I do tempo
r uns and an i mpor tant l ong r un.
My basic training philo
the year into distinct ph
easy on rest days. I don
philosophy, but I try
are 6090 min
and hilly tra
people n
I am used
ing my leg
8:00 a m
an aerob
all the st
inter vals
meter gr
paved run
sured bike pa
r uns and an i m
But the disappointment of missing the record
was assuaged somewhat when Schwelm real-
ized he had won his division by more than
16 minutes and had topped all younger mas-
ters by more than 2 minutes.
Schwelms personal best marathon of
2:20:58 was recorded in the 1998 Steamtown
Marathon when he was three months away
from joining the masters ranks, but he has not
been under 2:30 since the 2002 Philadelphia
Marathon, when he clocked 2:29:37. I kind
of retired from marathon running then, he
explains, but as I got closer to 50 the 2:29:11
goal got in my head and I tested the waters
last year [2008] at Philadelphia with a 2:32:29
without serious training. I knew then that the
record was in reach. Oh, well!
Since turning 50, Schwelm also has run a
16:12 for 5K and 54:31 for 10 miles.
At Bedford High School, outside
of Boston, Schwelm got down to
a 2:00:7 half mile, but soccer was
his primary sport and earned
him a scholarship to Franklin
and Marshall College, where
he ran only cross country.
He also played basketball
and baseball during his
school years. Although
he continued running
af ter leaving school,
he did not peak until
his mid-30s, when he
ran a 14:37 for 5K and
30:38 for 10K. I never
have quit running and have
put in well over 100,000 miles,
but there was a long learning
curve there, he explains about
running faster at 35 than 25. Tere
were a number of conficts during
my 20s and it took a while for me to
settle down and things to start fall-
ing into place.
Whi le he real i zes t hat his best
t i mes are behi nd hi m, Schwel m
feels as motivated as ever. Mentally,
aging hasnt affected me, he muses.
I still feel quite young and immature, but
then I look in the mirror. I guess being
around a younger wife, two babies, younger
coworkers, and my much younger training
partners keeps me in a different mindset.
I love that I can still go out and hammer
with the young guys, that I can run with
my dog Deek for two hours in the woods, or
can push the double baby jogger and run
with my wife and two kids.
Looking ahead, Schwelm plans to race
more often and shoot for some of Greens
many 50-plus records. Norm is a good friend
of mine, but he has way too many American
records, he concludes with a smile.
BOB SCHWELM STATS
BORN: JANUARY 3, 1959
LIVES: MEDIA, PA
MASTERS BESTS: 5K: 15:33
[ADRENALINE 5K, HADDONFIELD,
NJ, 2001]; 8K: 25:13 [ROTHMAN,
PHILADELPHIA, 2000]; 10K: 31:36
[PRINCETON TWILIGHT, 2000];
10M: 52:43 [BROAD STREET,
2002]; HALF MARATHON: 1:07:18
[LAS VEGAS 1999]; MARATHON:
2:23:42 [BOSTON, 1999]
performance. However, you need to
approach speed very judiciously as an older
runner to avoid injury, Martin advises.
Pftzinger believes that veteran runners
can get the most bang for their buck by doing
one run a week at goal race pace. Race pace
training for races of 10K or longer tends to be
reasonably forgiving in terms of injury, and
is very ef cient in improving performance,
he says. For example, if you are training for
a 10K, once a week, do a training session in
which 3 6 miles are at goal race pace.
During the workout, for the upper end of this
range, run at goal pace for 2 miles, jog 2
minutes, then 2 miles at goal pace, jog 2 min-
utes, then 1 mile at goal pace.
On another day, put in your long run of, say,
13 to 15 miles. On the days after hard work-
outs or long runs, consider cycling, water
running, or swimming as an alternative
workout to reduce the likelihood of injury.
Remember, your training background is
your most important running asset: Years of
training and conditioning is money in the
bank. As a running veteran, invest it con-
servatively and wisely. One of the most
important things about success in running
is to avoid injury and illness, says Daniels.
Err on the side of too little, advises Martin.
TRAINING REGIMEN
(Sept. 7, 2009 to Sept. 20, 2009, in preparation
for the Oct. 11 Chicago Marathon)
Mon/Wed/Fri: 8 miles trails @ 8:00/mile pace
Tue: a.m.: 8 miles trails @ 8:00/mile pace;
p.m.: 5 x 1200 m @ 5:04/mile pace
with 400m rests + 4 x 200m in 33
seconds with 200m rests
Thur: 15 miles tempo @ 5:355:40/mile pace
Sat: 10 miles trail @ 8:00/mile pace
Sun: 21 miles with rst 90 minutes easy,
followed by 10 x 30 seconds hard with
2-minute rests between, nish relaxed
Mon/Wed/Fri: 8 miles trails @ 8:00/mile pace
Tue: a.m.: 8 miles trails @ 8:00/mile pace
p.m.: 4 x 1000m @ 5:04/mile pace,
3-minute rests + 4 x 200m in 33
seconds with 45-second rests
Thur: 8 miles @ 5:40/mile pace, 8 x 300m on
hill with 3-minute rests, 2 miles in 10:49
Sat: 10 miles trails @ 8:00/mile pace
Sun: 22 miles with cut-down pace every
30 minutes; rst few miles @ 6:40/mile
pace and last couple @ 5:30/mile pace
AGE-GROUP ACE
BY MIKE TYMN
Bob SCHWELM
AFTER PASSING the halfway point of the 2009 Chicago Marathon in
1:14:06, BOB SCHWELM was condent that he would break the American
50-and-over record of 2:29:11 set by NORM GREEN back in 1984. Even at
19 miles I was thinking I was going to run 2:28, only to have my legs tighten
up, Schwelm laments. Schwelm nished in 2:30:52.
TIMES / 39
MILES IN THE BANK BOB SCHWELM
Masters RFB.indd 39 2/3/10 3:11 AM
THE KAUAI MARATHON
MARATHON
YOUR
DREAM
With stunning island views
set against a challenging course,
this is a world-class destination
running event.
NEW THIS YEAR:
THE $15,000 MARATHON CHALLENGE
A new bonus for fast nishers promises to make this an exciting event
to remember. All 2010 participants ofcially registered in the marathon
are eligible for the $15,000 Kauai Marathon Challenge, which will be
shared among all men who nish under 2:30, and women under 2:45.
The rst participant to nish the marathon of each sex under the set
time standards will be awarded a $2,500 bonus. In addition, all runners
(male and female combined) under the standard will receive an equal
amount of the remaining bonus ($10,000). This new element is sure to
give reigning champ JT Service, a run for his money!
RETURNING CELEBRITY GUESTS
Ultramarathon man and legend Dean Karnazes is returning to host the
event this year, along with ofcial running ambassador Bart Yasso, the chief
running ofcer for Runners World magazine. Runners will have the chance
to go on a fun run with both Bart and Dean for an unforgettable weekend.
BREATHTAKING VIEWS
Youll experience amazing sites as you follow the contour
of the scenic Kauai coastline, offering magnicent views of
the islands picturesque beaches, rugged volcanic peaks, and
green tropical rain forests. As dawn breaks, runners will
run among lush green vistas as they approach the shade
of the century old Tunnel of Trees. The course then winds
through misty Omao where the half marathon enters
Kukuiula Resort, offering spectacular ocean views for the
last few miles. The full marathon heads out to Lawai
before climbing to reveal stunning ocean views at the top
of Kalaheo. The remaining miles are a gradual descent
until runners receive a rousing island welcome upon their
return to Poipu Beach, for a spectacular nish.
This September, run in paradise at the 2010 Kauai Marathon
and Half Marathon. Celebrity hosts, spectacular views,
island adventure, amazing volunteer support, and a
challenging course await you at this tropical paradise
destination race.
advertisement
O
ur annual Marathoner of the Year rankings
are designed to honor runners specializing
in the marathon, whose narrow focus and
limited racing schedule often keep them of our
year-end road racer rankings. Unlike all of our other
rankings, which are based solely on placing well in
competitive races, our Marathoner of the Year for-
mula also considers fast times in light of the fewer
head-to-head matches that the marathon allows
in a year. Our system calculates points on a formula
that assesses a runners place in the years most
competitive marathon elds, the years fastest
marathon times, and the fastest adjusted times
using statistically calculated race-day conditions
and course-dif culty factors.
As in 2008, a remarkable number of men ran
fast times last year. We didnt see the world record
fall, but course records were set in many of the
top marathons, and seven of our top 10 men ran
low 2:05 or faster. At the top, our points system
delivered three runners separated by less than a
2 percent spread. We selected Sammy Wanjiru to
repeat as Marathoner of the Year, given his victo-
ries at London over the most competitive eld
of the year, including No. 2, Tsegaye Kebede and
in Chicago, both in course record times. A case
could be made for putting Kebede on top, as he
medaled in three top marathons, topped by a vic-
tory and course record in Fukuoka. Less than a tick
of the clock behind, Abel Kirui rounds out the trio,
having won the world championships and placed
third at Rotterdam, the years fastest marathon.
Theyll be able to settle who is the best at London
this spring, where they are currently scheduled to
face of, along with Duncan Kibet (fastest mar-
athoner of 2009), Jaouad Gharib and Emmanuel
Mutai from our top 10 list.
On the womens side, while Irina Mikitenko
repeated as the worlds best marathoner, run-
ning the best time of the year and winning over
the most competitive eld, behind her the list is
almost entirely new, with Mara Yamauchi and
Yoshimi Ozaki the only familiar names from 2008.
Missing are big names like Paula Radclife, Dire
Tune, Berhane Adere, and Madina Biktimirova,
replaced by youngsters like 20-year-old world
champion Xue Bai, or those young to the mar-
athon, like Liliya Shobukhova, who got third in
London at her debut at the distance, then won
Chicago. The average age of the womens top 10
dropped from 31 last year to 29 this year, which
matches the average age of the mens top 10. None
of them, however, are running anywhere close to
what Radclife ran six years ago, or others of that
era: 2009s best time ranks 50th on the all-time
list for womens marathons.
For the U.S. rankings, the competitive levels are
based on American runners only and are calculated
separately from the world competitive level that
considers the top ve runners regardless of nation-
ality. Meb Keezighi came back from nowhere (he
wasnt even ranked in 2008) to lead the list after
his win in New York and top American nish in
London. Meb tied with last years leader, Ryan Hall,
in total points, but we gave the nod to Meb in con-
sideration of their head-to-head results in New
York. Lower in the list (far lower, as Meb and Hall
scored nearly four times the points of the tightly
grouped chase pack), four other names are new
this year, two moving up (Torres and Hartmann)
and two, like Meb, coming back (Browne and Cox).
Kara Goucher also repeated at the top, earning
more than double the points of the second woman
on the U.S. list, Desiree Davila, who nished one
place behind her at the Berlin world champion-
ships. The ageless Colleen De Reuck placed third
due to her second in Twin Cities, which served as
the national championships, combined with her
eighth overall (second American) nish in Boston,
sneaking past Deena Kastor. Kastors only mark
was her sixth overall (rst American) at Chicago in
the third-fastest American time of the year, albeit
9 minutes of her best of 2:19:36 from 2006. In
fth, 21-year-old Ilsa Paulson became the young-
est U.S. marathon champion since 19-year-old Kim
Merritt in 1975.
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Marathoners of the Year RFB 42-44.indd 40 2/10/10 10:20 AM
Sammy Wanjiru (KEN)
WORLD MEN
WORLD WOMEN
MOST
COMPETITIVE
FIELDS
WORLD MEN
01
London
02
World Championships
03
Boston
04
Chicago
05
Rotterdam
06
New York City
07
Berlin
08
Fukuoka
09
Amsterdam
10
Dubai
WORLD WOMEN
01
World Championships
02
Boston
03
London
04
Osaka
05
Chicago
06
Nagoya
07
Beijing
08
Paris
09
Dubai
10
Berlin
USA MEN
01
New York City
02
Twin Cities
03
Boston
04
World Championships
05
Cal International
USA WOMEN
01
Chicago
02
New York City
03
Twin Cities
04
Boston
05
Grandmas
AGE LAST YEARS RANK
1 Irina Mikitenko
(GER)
37 1
st
2
nd
2:22:11
2:26:31
London
Chicago
1
2 Xue Bai
(CHN)
20 1
st
2:25:15 World Ch. 27
3 Mara Yamauchi
(ENG)
36 2
nd
2:23:12 London 6
4 Yoko Shibui
(JPN)
30 1
st
2:23:42 Osaka 30
5 Liliya Shobukhova
(RUS)
33 3
rd
1
st
2:24:24
2:25:56
London
Chicago
NR
6 Aselefech Mergia
(ETH)
25 2
nd
3
rd
2:25:02
2:25:32
Paris
World Ch.
NR
7 Yoshimi Ozaki
(JPN)
28 2
nd
2:25:25 World Ch. NR
8 Bezunesh Bekele
(ETH)
26 4
th
16
th
2:33:08
2:30:03
Boston
World Ch.
13
9 Salina Kosgei
(KEN)
33 1
st
5
th
2:32:16
2:31:53
Boston
NYC
25
10 Teyiba Erkiso
(ETH)
27 4
th
2:26:56 Chicago NR
NR* Not Ranked in top 40 in 2008
Irina Mikitenko (GER)
AGE LAST YEARS RANK
1 Sammy Wanjiru
(KEN)
23 1
st
1
st
2:05:10 CR
2:05:41 CR
London
Chicago
1
2 Tsegaye Kebede
(ETH)
22 1
st
2
nd
3
rd
2:05:18 CR
2:05:20
2:08:35
Fukuoka
London
World Ch.
7
3 Abel Kirui
(KEN)
27 1
st
3
rd
2:06:54 CR
2:05:04
World Ch.
Rotterdam
NR
4 Duncan Kibet
(KEN)
31 1
st
2:04:27 CR Rotterdam NR
5 James Kwambai
(KEN)
26 2
nd
2:04:27 Rotterdam 6
6 Haile Gebrselassie
(ETH)
36 1
st
1
st
2:05:29
2:06:08
Dubai
Berlin
2
7 Jaouad Gharib
(MAR)
37 3
rd
3
rd
2:05:27
2:10:25
London
NYC
5
8 Emmanuel Mutai
(KEN)
31 2
nd
4
th
2:07:48
2:06:53
World Ch.
London
10
9 Deriba Merga
(ETH)
29 1
st
1
st
2:08:42
2:07:52
Boston
Houston
22
10 Robert Cheruiyot
(KEN)
31 2
nd
5
th
2:09:56
2:10:46
NYC
World Ch.
21
Marathoners of the Year RFB 42-44.rev2.indd 43 2/15/10 9:32 AM
From Top: Victor Sailer/Photo Run Stacey Cramp
MARATHONERS
OF THE DECADE
WORLD MEN
2001
Abdelkader El Mouaziz
2002
Khalid Khannouchi
2003
Evans Rutto
2004
Evans Rutto
2005
Jaouad Gharib
2006
Haile Gebrselassie
2007
Martin Lel
2008
Sammy Wanjiru
2009
Sammy Wanjiru
WORLD WOMEN
2001
Catherine Ndereba
2002
Paula Radclife
2003
Catherine Ndereba
2004
Paula Radclife
2005
Paula Radclife
2006
Berhane Adere
2007
Gete Wami
2008
Irina Mikitenko
2009
Irina Mikitenko
USA MEN
2003
Meb Keezighi
2004
Meb Keezighi
2005
Alan Culpepper
2006
Brian Sell
2007
Ryan Hall
2008
Ryan Hall
2009
Meb Keezighi
USA WOMEN
2003
Deena Kastor
2004
Deena Kastor
2005
Deena Kastor
2006
Deena Kastor
2007
Deena Kastor
2008
Kara Goucher
2009
Kara Goucher
USA WOMEN
USA MEN
AGE LAST YEARS RANK
1 Meb Keezighi
(CA)
34 1
st
9
th
2:09:15
2:09:21
NYC
London
NR
2 Ryan Hall
(CA)
27 3
rd
4
th
2:09:40
2:10:36
Boston
NYC
1
3 Dathan Ritzenhein
(OR)
27 11
th
2:10:00 London 2
4 Jorge Torres
(CO)
29 7
th
2:13:00 NYC NR
5 Jason Hartmann
(OR)
28 1
st
2:12:09 Twin Cities NR
6 Nicholas Arciniaga
(MI)
26 8
th
2:13:46 NYC 9
7 Dan Browne
(OR)
34 24
th
2:16:49 World Ch. NR
8 Brian Sell
(MI)
30 14
th
2:16:31 Boston 7
9 Josh Cox
(CA)
35 2
nd
2:13:51 Cal Int. NR
10 Matthew Gabrielson
(MN)
31 36
th
2:18:41 World Ch. 8
AGE LAST YEARS RANK
1 Kara Goucher
(OR)
31 3
rd
10
th
2:32:25
2:27:48
Boston
World Ch.
1
2 Desiree Davila
(MI)
26 11
th
2:27:53 World Ch. 6
3 Colleen De Reuck
(CO)
45 2
nd
8
th
2:32:37
2:35:37
Twin Cities
Boston
7
4 Deena Kastor
(CA)
36 6
th
2:28:50 Chicago 3
5 Ilsa Paulson
(AZ)
21 1
st
2:31:49 Twin Cities 14
6 Magdalena L. Boulet
(CA)
36 6
th
2:32:17 NYC 2
7 Tera Moody
(CO)
29 9
th
28
th
2:32:59
2:36:39
Chicago
World Ch.
15
8 Sheri Piers
(ME)
38 11
th
7
th
2:37:04
2:37:24
Boston
Twin Cities
NR
9 Melissa White
(MI)
28 8
th
2:32:55 Chicago NR
10 Mary Akor
(CA)
33 1
st
3
rd
9
th
13
th
2:36:51
2:36:44
2:38:51
2:41:09
Grandmas
Singapore
Twin Cities
Boston
11
NR* Not Ranked in top 40 in 2008
Meb Keezighi (CA)
Kara Goucher (OR)
Marathoners of the Year RFB 42-44.rev2.indd 44 2/15/10 9:32 AM
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Untitled-1 1 8/29/08 3:18:52 AM
MUCH ADO ABOUT MINIMALISM
T H E S C I E N C E AN D P R AC T I C E O F
R E D U C I N G YO U R R U N N I N G S H O E S
By Richard A. Lovett
1
46 / RUNNINGTIMES_APRIL 2010
Minimalism RFB 46-53.rev.indd 46 2/11/10 2:04 PM
W
E CALLED HER BAREFOOT
Bonnie. She showed up at a training
run in Earth Shoes and clobbered
most of the guys. Ten she ditched even that
minimal footwear for a summer on the track,
beating several of the local elites. At the time,
less than two years ago, most people didnt even
know it was permitted to race without shoes.
Today, were in a minimalist running craze.
Te untraditionally shod are, if not everywhere,
vociferous enough that they certainly seem to
be. Is there anything actually to it, or is it just
noise, inspired by Born to Run, Christopher
McDougalls New York Times bestseller about
the sandal-wearing ultramarathoners among
Mexicos Tarahumara Indians?
Proponents of minimalism speak with the
zeal of the recently converted. Opponents spout
dire warnings: youll ruin your arches, step on
an HIV-contaminated needle, pound your feet
to hamburger. If you talked to people in podi-
atry a decade ago, nobody would have said that
barefoot activity had any benefit, says Ray
McClanahan, a Portland, Ore., podiatrist. But
now, a few people are starting to say it might
be good for you.
Away from the hype and the extremes, the
minimalist movement is rightly correcting
decades of drifting in the other direction when it
comes to running shoe design. At its core, min-
imalism asks the runner to look for the least
amount of shoe he or she can safely wear now,
and to work toward reducing the amount of
shoe necessary through strengthening the foot
and improving ones stride. It assumes that run-
ning is a natural movement of the body, rather
than an unnatural act that requires pads and
braces to perform safely. Putting it plainly, the
movement embraces the notion that the beef-
ier the shoe, the more a runners natural stride
is inhibited.
After 30 years of making shoes with large
amounts of cushy foam and structured sta-
bility, shoe companies have gradually gotten
into the act starting with Nikes Free in 2004.
Although most brands have always had some
type of lightweight trainer or racer in their line,
this spring many manufacturers are offer-
ing some type of shoe specifcally designed to
promote a natural running gait. More peo-
ple are shifting toward this type of product,
or at least trying it, says Sean Murphy, man-
ager of advanced products engineering and
sports research for New Balance. I think
this movement is going to start to afect even
the training shoes you see on the wall [in
running stores].
In fact, Murphy says, we may be on the verge
of a sea change similar to the one that spawned
todays traditional shoe in the late 1970s and
early 80s.
Tat movement came out of research inspired
by the frst running boom, when doctors began
wondering about a rash of injuries af icting the
runners of two decades ago. One of those stud-
ies, by D. B. Clement, then of the University of
British Columbia, tallied injuries to more than
1,600 runners severely injured enough to seek
treatment from sports medicine clinics. It found
that three of the most common injuries were
Achilles tendinitis, metatarsal fractures, and
tibial stress syndrome (leading to shin splints
and stress fractures of the tibia). At the same
time, other labs were discovering from strike-
plate tests that runners hit hard in two places:
the heel and the forefoot. Te conclusion: Shoes
needed elevated, cushioned heels to take stress
of the Achilles tendon, plus a cushioned forefoot
to protect the metatarsals. At the time, it was
all about reducing those stresses, Murphy says.
Two other injuries of concern were runners knee
2 3 4 5 6 7
QUICK TIPS TO ADAPTING TO MINIMALISM
By Brian Metzler
Converting to more minimalist shoes requires more than just buying a new
pair of lightweight fats. Here are a few tips to guide your metamorphosis.
4
1 GET NEW SHOES
2 TRANSI TI ON SLOWLY
3 RUN BAREFOOT BRI EFLY
4 DO FORM DRI LLS
RUNNINGTIMES / 47
Minimalism RFB 46-53.rev.indd 47 2/11/10 2:04 PM
and plantar fasciitis. For them, Murphy says, the
conclusion was that prevention meant prona-
tion control. If you started putting something
frm on the medial side [of the shoe], he says,
[the idea was] that would prevent everything.
Suddenly, many shoes looked more or less
alike: lots of heel lift, lots of cushioning, and, for
runners who needed stability, beefy protection
against excess pronation. Te shoes, in other
words, that most of us have been wearing for
the last 25 years.
GRASSROOTS REVOLUTION
In the early 1980s, running-shoe design was
reinvented by the research labs. Todays revolu-
tion is more grassroots. And rather than starting
with the traditional running community, its
working its way backward, from extreme min-
imalism enthusiasts into mainstream running.
(The majority of highly competitive runners
have always done some of their training in low-
to-the-ground trainers and racing f lats, but
until now, they were dismissed as simply being
biologically gifted.)
Minimalist runners have a number of com-
plaints about modern shoes. Tey argue that
the more material added under the foot foam,
rubber, plastic, air bags, gel packets the less a
runners feet can feel the ground and the less a
runner can utilize the aferent feedback gained
from the foot-ground interaction. Its like a
gymnast landing on a mat thats too soft, says
Michael Sandler, who coaches barefoot running
in Boulder, Colo. Or like trying to play the piano
in heavily cushioned gloves. Te need to make
frm, fully controlled contact with the ground,
he argues, means that softer heels require you
to come down harder than you would in less-
cushioned footwear.
Portland podiatrist McClanahan agrees. In
addition to heel lift, McClanahan has two main
beefs with traditional shoe design. One is the
narrow toe box, which he believes pinches toes
too close together. Te other is toe spring, in
which shoes turn upward at the toes by as much
as 30 degrees.
Toe spring, he says, appears to have been
designed to help runners roll more ef ciently
forward, of their toes a possible boon back
when midsoles were stifer than they are today.
But he thinks its outlived its usefulness. Te
spring is so strong, he says, that a study of
Boston Marathon participants found that,
standing neutrally, most runners toes never
even touched the ground. Only one in 100
had any toe imprint, he says. Youre never in
neutral position.
Whatever the cause, everyone agrees that
shoes radically change the way most people run.
Just to start with, barefoot runners dont heel
strike. It hurts, Sandler says. Instead, unshod
runners or those wearing very minimalist foot-
wear will tend to land on their midfoot, at the
ball of the foot.
If you run with a shoe, says New Balances
Murphy, about 80 percent of the population
lands with a heel strike and 20 percent on the
middle or forefoot. [But] when people take their
shoes of, they change the way they run.
BUT WILL IT MAKE
ME FASTER?
For serious competitors, most of this is
meaningless if we dont know its efect on per-
formance. Years ago, South Africas Zola Budd
ran world-class times barefoot. And my clubs
Barefoot Bonnie could easily produce a sub-
18:00 5K. But were they fast because they ran
barefoot? Or would they have been fast, regard-
less, and being fast and ef cient allowed them
to run barefoot?
To get the full benefts of natural running or a barefoot style of running,
look for minimalist shoes with a few key characteristics. First, the shoes
should be lightweight, low to the ground and fexible, have a limited heel-
to-toe drop and have a thin layer of medium-frm cushioning under the
forefoot. (Some minimalist runners prefer a slightly more cushy shoe
for longer runs, but even a thin layer of soft foam under the midfoot and
forefoot will dampen the foots ability to feel the ground and respond
accurately, particularly for faster-paced eforts and races.)
By nature, minimalist shoes ofer little to no support and no stability
control, based on the belief that the foot in an ef cient gait can natu-
rally ofset much of the rolling (pronation/supination) that would occur
after a heavy heel-strike gait. Essentially, minimalist shoes ofer just
enough protection from the pavement while letting the foot move natu-
rally through a stride cycle.
Many traditional training shoes put the foot 2224mm of the ground
in the heel and 1015mm off the ground in the forefoot, and the dif-
ference between the two typically 1214mm in traditional training
shoes creates a forward-leaning slope, designed to reduce stress on
the Achilles. Minimalist shoes trend toward being much more level (a
210mm slope) with the assumption that the runner will land on the mid-
foot and use the natural cushioning of the arch, thus the built-up heel
only adds weight and gets in the way of an ef cient stride.
But understand that there are varying degrees of minimalist shoes. For
example, a Pearl Izumi Streak has a 10mm heel-toe drop (2010mm), a
Brooks Green Silence has an 8mm drop and the Newton Gravity Trainer
has a 3mm drop. Other current shoes within the minimalist realm include
the New Balance 100, ASICS GEL-Hyper Speed 4, adidas adiZero Ozweego
365 CLIMACOOL, ECCO BIOM A, and K-Swiss Ultra-Natural Run II S.
1
GET NEW SHOES
8 9 10 11 12 13
48 / RUNNINGTIMES_APRIL 2010
Minimalism RFB 46-53.rev.indd 48 2/11/10 2:05 PM
Nobodys sure. Tere are good arguments
[why barefoot is faster] says Benno Nigg, a
professor of biomechanics at the University
of Calgary, but its just anecdotal. Your [foot]
muscles are becoming stronger, so you should
be able to have better performance. It makes
sense, but nobody has proven it.
But evidence is starting to come in.
A 2007 study in the Journal of Strength
Conditioning Research showed that foot motion
and performance are defnitely linked. Hiroshi
Hasegawa and colleagues from Ryukoku
University in Kyoto, Japan, videotaped 283 elite
runners at the 15K mark of the 2004 Sapporo
International Half Marathon. Even among
the elites, they discovered, nearly three-quar-
ters landed on their heels. But the fraction was
reduced to 62 percent among those running
faster than 4:55 miles.
Te front of the pack also had reduced contact
times the interval in which the foot touches
the ground, each stride. And heel strikers con-
tact times were nearly 10 percent longer than
forefoot or midfoot strikers, again suggesting
that heel striking might slow you down and that
barefoot-mimicking minimalist footwear might
speed you up. It certainly fts barefoot-running
theory, which argues that the barefoot style not
only puts you up on your midfoot, but leads you
to run with a lighter, springier stride, translat-
ing to reduced contact time.
But again, this isnt concrete proof. Perhaps
landing on the forefoot is simply a side efect of
going faster.
Jack Daniels, author of Daniels Running
Formula, is a coach and exercise physiologist
who sometimes runs barefoot on tracks near his
Flagstaf, Ariz., home. Some years ago, he con-
ducted studies (never published) on the efects
of footwear on oxygen demand. Te results were
limited but they too suggest that minimal foot-
wear is better.
Much of the work was designed simply to test
the efect of shoe weight on performance. (He and
his colleagues found a 1 percent increase in aero-
bic demand for each 100 grams of weight per shoe.)
But they also found that skimpier designs
increase performance to a point. After that,
cutting down the shoe not only failed to reduce
the aerobic cost, but minimalist shoes actu-
ally became less ef cient.
Presumably, Daniels says, [thats] because
to get real light you sacrifce shock-absorbing
and energy-return characteristics. (On the
track, however, they found improvements all
the way down to the most minimal shoes they
could devise. Apparently, the nice, resilient
surface of a well-built track gave their test sub-
jects all the shock absorption and energy return
they needed.)
And what of the unparalleled East African
runners, who reputedly develop their perfect
strides running barefoot to school? Why are
shoes one of the first purchases African run-
ners make once they can aford them?
Even if youre a veteran runner who is used to running in lightweight shoes,
you should take caution when transitioning to a more minimalist type
of shoe. Youre bound to engage muscles in your feet, lower legs and core
diferently than youre used to, partially because youll be landing less on
your heel with a braking angle and more near your midfoot with a more
level landing. Tat will require a period of adjustment, especially if you
havent been doing general strength or dynamic strength exercises, says
Mark Cucuzzella, M.D., a 2:24 marathoner and family pr actice doctor
and faculty member of West Virginia University who has done running
gait analysis to study running injuries.
Plus, while your core will no longer be working so hard to keep your
upper body balanced because youll be running in a more natural posi-
tion without a built-up heel, your body will have to adjust slightly for the
newfound positioning. Elite coaches and Running Times contributors Jay
Johnson (runningdvds.com) and Greg McMillan (mcmillanrunn ing.com)
have both produced strength exercise videos geared toward distance
runners. Michael Yessis Explosive Running presents many resistance-
band exercises targeted at improving elements of your stride. A regular
dedication to general and dynamic strength is crucial for anyone run-
ning in minimalist shoes.
Should you eventually be running all of your miles in minimalist shoes?
Purists will say yes, of course, but contrarians argue that this can lead
to injuries for runners who are larger or not optimally ft. As you transi-
tion, consider using your minimalist shoes for short and fast workouts
and wait until youre strong enough to crank out that 14-mile negative-
split marathon simulation run.
2
TRANSITION SLOWLY
14 15 16 17 18 19
IF YOU START WITH A THICK SHOE AND
SLOWLY WHITTLE DOWN, AT WHAT
POINT DOES THE PERSON START TO
RUN LIKE THEYRE BAREFOOT?
RUNNINGTIMES / 49
Minimalism RFB 46-53.rev.indd 49 2/11/10 2:05 PM
[In Kenya,] only children are running bare-
foot, and indeed only because they dont have
the money to buy shoes, Pieter Langerhorst,
husband and agent of Kenyan-born world-
record holder Lornah Kiplagat, said by email.
But, he adds, that doesnt mean the top runners
have totally abandoned barefoot running. After
track workouts, they often take barefoot cool-
downs on the grass of the infeld.
Tis keeps the muscles in the feet also eager,
Langerhorst wrote in his Dutch-favored English.
Many top Western runners also run barefoot
strides for similar reasons, even if they didnt
grow up unshod.
Or consider Ethiopias Abebe Bikila, who ran
b arefoot through the streets of Rome in the 1960
Olympics, setting a world-record 2:15:17 mara-
thon. Score one for barefoot running. But four
years later he was back, this time in shoes, albeit
a pair of Pumas that, typical of the era, were
lightweight and minimally constructed. Te
result, another world record, 3 minutes faster:
2:12:12. Was he simply in better shape? Or was
it the shoes?
Sandler thinks its because all those years of
running barefoot has trained African runners
to feel the ground with each stride. With that
background, super-lightweight shoes that still
allow them to retain most of that feel become an
asset. Te argument is similar to that put forth
by Nike when it introduced the Free, one of the
frst formal corporate forays into minimalism.
After years of studying barefoot runners, Nike
launched them in 2004 as a training tool, one
that could teach your body a more barefoot style,
but with a stern warning that you dont have to,
indeed should not, run in them every day.
New Balances Murphy agrees that too lit-
tle shoe can hold you back, especially on trails.
Tats because, however naturally these shoes
encourage you to run, youre going to feel every
lump. Youre more fearful of that next sharp
rock, he says. You wont put as much force on
the next step.
In addition to possible skin damage, one must
consider the hardness of the surface. Kenyan
kids dont run on concrete sidewalks, but soft
dirt roads and trails with a similar under-foot
feel as Daniels cushioned track.
LESS VS. TOO LITTLE
In other words, less is more but only to a
point. And nobodys really sure yet where that
point lies. Most likely, its an individual decision,
ranging from Bonnie in her bare feet to someone
whose Brooks Beasts are doing their job per-
fectly and who has every reason not to change.
Most runners are not going to want to go all
the way to barefoot running, or to barefoot-
simulating shoes like the Vibram FiveFingers
or Terra Plana EVO Barefoot. For them, mini-
malism will mean something less radical.
Shoe companies are scr ambling to get into
the act of producing scientifically designed
moderate alternatives.
First, though, they have to fgure out precisely
how shoe design afects running style.
Obviously, its not the simple fact of having
something on your feet that makes the difer-
ence. Runners using the Vibram FiveFingers
run barefoot style, even though it is techni-
cally a shoe (albeit a very stripped-down one).
Presumably, the diference lies in the thickness
of the cushioning and the geometry of the heel.
Tere would seem to be a point at which, with
reduced cushion and heel design, a standard
shoe begins to behave more like a FiveFingers.
If you start with a thick shoe and slowly whit-
tle down, Murphy asks, at what point does the
person start to run like theyre barefoot?
Weve completed those studies, he adds,
Barefoot running can be very useful in your transition to minimalist
running, but it should be done safely under controlled circumstances.
Physical therapist Mark Plaatjes, co-owner of Colorados Boulder
Running Company, doesnt condone a full-time minimalist approach
for most runners, but says even if youre not switching to minimalist
shoes, consistently running barefoot strides after workouts is a good way
to help build dynamic strength in the feet and lower legs. Te key is to
focus on good form: light foot placements that dont entail heavy braking,
a short, compact arm swing, and an upright, but slightly forward-leaning
posture that allows your center of mass to be in front of your footsteps.
Consider ending your run where you can run on soft grass a park,
the edge of a public golf course or the infeld of a high school track and
do a handful of buildup strides of 50 to 75m reaching 80 to 90 percent
efort two-thirds of the way through. Start with a few during your frst
week and ease your way up to about six to eight after a few weeks, extend-
ing the length and your speed slightly but always focusing on optimally
ef cient running form.
Another form of barefoot strength-building can come through slow
heel-toe walks on grass or through sand either on a beach or the long
jump pit of a local high school track. Start a stride by pushing your heel
into the sand and then forcefully rolling through the midfoot to the ball
of the foot and then extending up on the toes. Te resistance from the
soft surface or sand will require more muscular exertion and, if done
regularly, will help build foot and ankle strength.
3
RUN BAREFOOT BRIEFLY
20 21 22 23 24 25
50 / RUNNINGTIMES_APRIL 2010
Minimalism RFB 46-53.rev.indd 50 2/11/10 2:05 PM
and come up with some pretty solid lines of
thinking on how you make the foot work as nat-
urally as possible, and at the same time protect
[it] from the elements. Expect to see the results
in early 2011, joining a slew of new designs that
have emerged in recent years from companies
old and new to meet the minimalist demand
(see Barefoot-Style Running Shoes).
Even with todays options, the choice is far
more complex than to bare or not to bare.
People are trying to separate this into no shoes
[vs.] motion-control shoes, whereas there is a
whole bunch in between, says Mark Plaatjes, a
physical therapist and co-owner of Colorados
Boulder Running Company.
Im convinced that going in the direc-
tion of minimalism, if you do it responsibly,
will be a healthy thing for most people, adds
McClanahan. [But] not everybody.
Who shouldnt do it? Diabetics, to begin with.
They dont feel their feet, McClanahan says.
Teyre going to damage their joints. Also on
McClanahans dont-try-it list are people with
rheumatoid arthritis or otherwise abnormal
feet. Sandler includes people with bones that
didnt heal properly from a break.
Plaatjes, the 1993 world champion in the
marathon, believes the no-go list is a bit larger
than that. Tere are people who will absolutely
hurt themselves, regardless of how easily they
go into [minimalist] running, he says. Its an
issue of ligament laxity and biomechanics, and
they just cant do it.
Plaatjes believes theres only one way to fg-
ure out which group you belong in. You really
have to have somebody look at you and give an
opinion as to whether this is really an option for
you, he says. And in doing this, he adds, dont
automatically presume that running stores are
out to sell you the beefest shoe they can con-
vince you to buy.
I dont make more proft from a stability shoe,
he says. If you come into my store, I have abso-
lutely no reason, other than to put you in the
right shoe, to put you in a stability shoe or a min-
imalist shoe.
Finally, if you do decide to shift to a more min-
imalist shoe, caution should be your watchword.
While theres not yet a lot of coaching experience
with minimalism, a standard coaching rule is
not to jump into anything too quickly.
Tats particularly true for those contemplat-
ing major changes. Even the extremists started
slow: I went out 100 yards the frst day, says
barefoot coach Sandler, then walked home and
iced my feet for a couple of days. Ten I did a cou-
ple hundred yards and iced for a couple of days.
It took me a year to get fully accustomed to
my Vibram FiveFingers, adds McClanahan.
So, start easy, both in how far you move away
from the shoes youve been running in, and how
long you spend in more minimal footwear.
You also need to pay attention to your feet.
Dont just throw on the new shoes and head out
the door, Murphy says. Do it with a great deal
of awareness. Youre going to use muscles you
havent used for a while. In particular, he says,
minimalist shoes will probably give you sore
calves, and possibly soreness in little-used mus-
cles of your feet. Tats not necessarily a bad
thing. It just means youre working that part of
your body a little diferently.
Working new muscles to strengthen them
is what we do as runners. Moving to a less-
supportive shoe will likely reveal core and
hip weakness as well, and require work to
strengthen these. Ultimately, the minimalist
goal is to run better more naturally, more
ef ciently, with less impact making us less
prone to injury, so we can run longer, and faster.
Its not about the shoes.
Boulder, Colo.-based running coach Bobby McGee is one of many form
gurus who preach the need to do form drills before workouts when youre
fresh as a way to develop ef cient running form during a race when youre
battling fatigue. By repeatedly working on the tenets of good running
form light foot placements, high stride cadence, compact arm car-
riage, upright, forward-leaning posture youll be able to instill in your
brain and the rest of your body how your body should be functioning in
the latter stages of a race, he says.
Drills come in many varieties and you can make up your own to make
things more fun, but a few common ones include high-knee strides (alter-
nating every other stride or every third stride with a knee kick), butt
kicks (an exaggerated rear leg extension in which you alternate kick-
ing yourself in the hind quarters) quick feet (doing as many fast, short
strides as possible in about 2030m) and acceleration strides (5060m
buildup sprints that top out at about 90 percent). Every drill should stress
or accentuate some aspect of good form, even if exaggerated during the
drill. Drills should be done several times per week.
4
DO FORM DRILLS
26 27 28 29 30 31
For a podcast on transitioning to less shoe,
go to runningtimes.com/apr10.
RUNNING NN TIMES T / 51 1
Minimalism RFB 46-53.rev.indd 51 2/11/10 2:05 PM
GROWING UP SHOD
T H E T R AI T S O F G O O D F O R M B L OS S O M ( O R WI LT ) E AR LY
By Jonathan Beverly
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W
E DIDNT ALL GROW UP KENYAN,
after all.
Every discussion about minimalism
seems eventually to come around to this state-
ment. If the argument is that, having grown up
shod, were trained to need supportive shoes,
what about the next generation? Can and should
we as parents do anything to help our kids grow
up more Kenyan than we did?
Te medical establishment tends to be con-
servative on the issue. When asked, David
Davidson, D.P.M., president of the American
Academy of Podiatric Sports Medicine (AAPSM),
stated, Kids should not be running in mini-
malist footwear at all and, as in other shoes,
should be wearing brand name running shoes
with good motion control, cushioning, etc. Te
Academys of cial statement is somewhat more
agnostic, stating, Currently, inconclusive sci-
entifc research has been conducted regarding
the benefts and/or risks of barefoot running.
It makes sense that doctors would be cau-
tious. They also tend to see kids who have
problems, and supporting the foot and con-
trolling the stride helps alleviate many of these
problems. It would seem to follow that all
developing feet could use some support. But as
runners, learning that many of these issues stem
from foot, hip, or core weaknesses and improper
strides, putting kids in motion-control shoes
before they demonstrate the need for them feels
like prescribing corrective eyeglasses to all chil-
dren as soon as they start to read. Is it possible
that overbuilt shoes contradict the medical
mandate to frst, do no harm?
Michael Yessis, Ph.D., professor of biome-
chanics and kinesiology and author of Explosive
Running, believes so, stating that motion-con-
trol shoes change how you run, preventing the
foot from functioning normally. Yessis main-
tains that these shoes dont do what they are
supposed to do if anything, they will lead to
more injuries. Paul Langer, D.P.M., chair of the
AAPSMs Shoe Committee, points to three stud-
ies from 1985 to 2008 that found diferences in
toddlers learning to walk when barefoot com-
pared to wearing shoes, and between those in
sneakers or less supportive shoes. Te signif-
cance of these studies, Langer says, is that they
show how our feet are sensory organs that allow
us to interact with our environment and to
develop natural movement patterns. Tese stud-
ies suggest that shoes can interfere with that
development. Balance, stride length and stride
width are all infuenced by our ability to sense
the surface we are landing on. Clearly, the more
stuf between the foot and the ground the less
ability we have to sense the landing surface.
Te thousands of East African youth running
miles to school barefoot argue also against the
idea that shoes are necessary to prevent injury,
and the resulting stride they develop speaks for
itself in terms of running results. Watch very
young American kids and youll note that most
of them also naturally demonstrate a Kenyan
stride, up to a certain age. Nicholas Romanov,
Ph.D., professor of physical education and sport
known for his Pose Method of running, ana-
lyzed several thousand school children in Russia
during the 1980s. Based on these observations,
he told us, Kids, with some exception, have a
natural ability to run properly, meaning to fall
forward, keep high cadence and the feet under
the [general center of mass], their body weight
on the forefoot, until age 56 years old.
Romanov blames the change after that age
not on shoes but on training, noting that the
age boundary is concurrent with the beginning
of education. Of course, Romanov says, this
education is based mostly on our experience,
habits, eclectic knowledge with lots of individ-
ual preferences in thoughts on proper running
technique.
Romanov goes on to say that, when kids begin
to think about their running, they base their
technique on visual images of those around
them, which does not often include the best
runners: Top runners, unfortunately, are out
of our sight, because we consider them as a spe-
cial case with God-given abilities, who are out
of our league.
Yessis agrees that education is much to
blame, lamenting, No one teaches how to run.
Observing my 8-year-old sons frst basketball
practice, in which 90 percent of the time was
spent teaching how to stand, run and pivot
with proper balance and posture, I can see their
point: Does anyone do this with running, par-
ticularly at this formative age?
Yet, again recalling those barefoot African
youth, it seems that such education should only
be necessary for those who have already learned
poor habits. Something else happened at that
basketball practice that may be even more sig-
nifcant in forming a young athletes running
style: Te coach used running as punishment
for disruptive talking.
Several experts, including Ron Usher, coach
and PE teacher with an M.A. in kinesiology,
believe that doing a lot of slow slogging, both as
punishment and conditioning for other sports,
emphasizes the development of poor form, and
teaches kids to hate running. Related, when they
are required to be fast, they often are pushed to
run too hard, making them tense up and over-
reach, or too far, beyond what they can complete
with their natural, foating stride of youth.
Other changes happen about school age that
afect childrens stride. Bruce Williams, D.P.M.,
past president of the AAPSM reports, When
kids begin to gain weight and enter puberty
their risk of foot ailments seems to drastically
increase. Rob Conenello, D.P.M., international
lecturer on podiatric sports medicine, reports
an increase in injuries related to growth spurts
in 8- to 14-year-olds. Teir soft tissue and bone
structure is not entirely in sync, Conenello says,
and as they get bigger and stronger, their stride
changes. Because of these changes, and the neg-
ative running education they often get in PE and
sports, Usher believes that currently approx-
imately 80 percent of middle-school through
high school kids do need instruction in proper
running form, and most need strengthening
work to be able to run properly. Tey just arent
getting the movement experience, Usher says.
Which brings us back to shoes. Given that
most kids arent running completely eff i-
ciently, and that they arent typically running
on the dirt roads of the Rift Valley, it seems
that most American kids are in a similar posi-
tion as their parents: Tey need some level of
shoe. You cant make a blanket statement, says
Conenello. Some kids, some adults can adapt
to a barefoot stride. Rather than recommend-
ing traditional cushion/control shoes of the bat,
however, Conenello advises putting them in the
most minimal shoe possible, and adding sup-
port if necessary. Te level of minimal that is
possible will vary with the child Conenello
52 / RUNNINGTIMES_APRIL 2010
Minimalism RFB 46-53.rev.indd 52 2/11/10 2:06 PM
NIKE FREE
Nike was the rst to mass produce minimalist running shoes speci-
cally designed to work with a natural or barefoot-style running gait
in 2004 with the introduction of its Free line of shoes (nikerunning.
com). It continues to update three models that ofer varying levels
of foam cushioning, from next-to-nothing in the Free 3.0 v2 to mod-
erate amount of foam in the Free 5.0 v4 to fairly thickly cushioned
Free Everyday+ 2. Free shoes incorporate minimal outsole (only small
pads of durable rubber in high-wear areas) and have a lightweight
foam midsole that can ex according to the dynamic move-
ment of a foot; however, they maintain a signicant
heel-to-toe drop and support under the arch like
traditional running shoes.
NEWTON RUNNING
Since its inception in 2007, Newton has developed lightweight train-
ing and racing shoes with minimal heel geometry and an almost level
heel-toe slope that allows a runner to avoid heel striking (and
instead land near the ball of the foot) and utilize its inno-
vative Action/Reaction Technology that captures
downward energy and channels it into forward
propulsion. newtonrunning.com
SKORA FOOTWEAR
This entrepreneurial efort from barefoot running proponent David
Sypniewski is expected to launch later this year. The shoe will
include a rounded minimal heel, an ultra-thin midsole/out-
sole with the same depth from heel-to-toe, an extra-wide
toe box and adjustable lacing for a customizable t.
skorafootwear.com
TERRA PLANA VIVO BAREFOOT
Another new player to the natural running game, Terra Planas new
featherweight EVO running shoe (expected to debut this spring) is
made from a pliable, soft plastic cage interlaced with a thin mesh fabric
and a minimal footbed. The company is already selling several
shoes with its Vivo Barefoot Technology, including a super-
exible model designed to help transition runners
into the minimalist movement. terraplana.com
VIBRAM FIVEFINGERS
With a thin, durable rubber outsole, micromesh upper and a
glove-like design that encases the foot and individual toes, these
are about as minimal as you can get. Vibram has
continued to evolve the concept since the initial launch
in 2007, with various models for road running, trail
running and cold-weather running (as well as other
activities like yoga, hiking, surng, martial arts
and boating). vibramvengers.com
Can releasing your toes cure your plantar
fasciitis? Go to runningtimes.com/apr10.
has observed genetic diferences on the required
level of support even among his three children
and may vary as the child ages. Langer agrees,
concluding, While research does not yet allow
us to predict the long-term risks/benefits of
minimalist footwear in children, it does sug-
gest that allowing the feet and lower extremities
to develop naturally with minimal cushioning
or support is ideal. Given what were learn-
ing about the running stride, it seems parents
should think twice before putting their kids in
a pair of good sturdy shoes.
RECOMMENDATIONS
FOR PARENTS:
01
Encourage kids to go barefoot
whenever possible: in the house,
yard, parks, on the beach.
02
Buy the most minimal shoes
appropriate for your child. Look for low
heel height, low-prole cushioning,
exibility (in the right place, at the
ball of the foot), light weight, ample
toe room. Often the minimal choice
will be general-use shoes rather
than running specic shoes, which
tend to be designed as mini-adult,
cushioned stability trainers.
03
Ensure all of your kids shoes are
running-friendly. Kids dont change
into running shoes to run, they do
it naturally throughout the day.
04
Add support only if necessary. Get an
evaluation from a physical therapist
or podiatrist if your child shows signs
of needing structured support.
05
Allow and encourage kids to run
more like they do when they are
very little: short bursts that end
when fatigued, with a relaxed
stride, at a variety of paces.
06
Encourage kids to participate in a
wide variety of physical activities
that build strength and exibility.
07
Help kids stay at an appropriate
weight through diet and activity.
08
Model good running technique and
expose kids to excellent, efcient
runners. For reference on running
technique, a good starting point is
Run Tall, Run Easy by GP Pearlberg.
BAR E F O O T- S T Y L E R U N N I N G S H O E S
RUNNINGTIMES / 53
Minimalism RFB 46-53.rev.indd 53 2/11/10 2:06 PM
AN EFFORT-BASED
ROUTE TO SUCCESS
By Pete Magill | Photos by Di Zinno
RUNNINGTIMES_APRIL 2010
5K Training RFB 54-59.indd 54 2/9/10 12:45 AM
T
he 5K is the race where runners come to
meet. Its the race where real distance
runners drop down, taking a break from the usual
smorgasbord of 15Ks, marathons, and 24-hour relays
to snack on an event that seems nothing more than a
sustained sprint. And its the place where middle-dis-
tance runners go up, fguring to grit their teeth and
hang for 3 miles, then streak past all the slow-moving
shuf ers like cheetahs picking apart a herd of gazelle.
Te 5K is where these two distinct groups of run-
ners face of and where a third group, the 5K specialists,
are likely to steal the show. Because the 5K specialist
knows what neither the mileage junkie nor the speed
racer seems to grasp: Te 5K is a unique efort that
demands a full range of physiological and psycholog-
ical preparation.
And blending the correct components of that prep-
aration takes more than marking down miles in a
training log or recording splits during an interval ses-
sion. It takes collecting and then putting together all
the pieces of the 5K puzzle.
RUNNINGTIMES / 55
5K Training RFB 54-59.indd 55 2/9/10 12:46 AM
THE 5K PUZZLE
Zen master Yuan-tong noted, When the task is done before-
hand, then it is easy.
Ive coached hundreds of 5K runners over the past 25 years,
from college All-Americans to middle-aged mortgage bro-
kers to seniors battling osteoarthritis. And those who met
their 5K race goal arrived at the start line properly trained
in every aspect of the 5K. Tey had completed their task
beforehand.
Surprisingly, most runners dont practice this simple
concept. Volume enthusiasts assume that big numbers in
training logs ensure success in a race that is only 3.1 miles
long. Interval warriors pound out 5K-pace repetitions, con-
vinced that all theyll have to do is connect the dots come
race day. Both groups arrive at the start line with their task
unfnished. Both are missing pieces of the 5K puzzle.
In a puzzle, we start with lots of little pieces, then match
those pieces to build small islands (in a landscape puzzle,
these islands might be patches of blue sky or a cluster of red-
woods), which we then bring together to complete the puzzle.
For our 5K puzzle, we assemble pieces to create these
six islands:
Stride Efciency
Aerobic Endurance
5K-Specic Endurance
Intermediate Fast-Twitch Endurance
Versatile Race Pace Efciency
Post-Run Recovery & Injury Prevention
On race day, we join these islands to complete our 5K puz-
zle. Voila! Our task is done beforehand.
THE PIECES OF
OUR PUZZLE
Tere is an ancient Chinese proverb, A journey of a thou-
sand miles begins with a single step. So does our training
program
1
STRIDE
EFFICIENCY
It all begins with our stride. Stride ef ciency is the single
most important element of our future training and racing
success. An ef cient stride allows us to meet the demands of
training without falling prey to injury. And a smoother, lon-
ger stride is an essential ingredient of a fast 5K. So how do
we improve our stride?
If we wanted to improve as a ballet dancer, we wouldnt
throw on a CD of the Nutcracker, then twirl madly across
the foor. Instead, wed do drills to develop proper posture,
correct placement, and alignment. Wed improve strength,
fexibility, movement skills, and artistry. And wed train until
we could perform individual movements automatically, with-
out having to think our way through every pli or pirouette.
Its the same with running. If we want to improve our run-
ning stride, we dont dash madly through the streets, across
a park, or around a track. Instead, we begin by developing
the parts the individual actions that make up our stride.
And we do this using two methods:
Technique (Form) Drills
Short Hill Repetitions
Technique drills involve variations of movements such as
skipping, bounding, and marching. Tese drills are designed
to promote muscle fber recruitment, improve nervous sys-
tem function, increase strength, and correct muscle and form
imbalances. Go to runningtimes.com/magilldrill to see some
key drills demonstrated.
Short hill repeats are 40- to 60-meter sprints up reason-
ably steep hills. Our efort level should be slightly less than an
all-out sprint but just slightly. Also, remember that this
workout is designed to challenge our legs, not our lungs. Our
legs should feel momentary fatigue as we recruit their full
range of muscle fber, but we should recover quickly. Dont
make the mistake of turning this stride-ef ciency workout
into a ftness session. After each repetition, we walk back
down the hill, wait until a full two to three minutes have
passed, and then sprint up the hill again. Eight to 10 reps
will do the trick.
Of the two workouts, technique drills are better for
improving stride. But short hill reps will do in a pinch. A
half dozen sessions of either during the frst 8-12 weeks of
your 5K training (no more than one session per week) should
provide 100 percent beneft. Naturally, each session should
include a proper warm-up and cool-down.
I tell my athletes, Run frst, train later. When we focus
on mechanics at the outset of our program, we set the stage
for better overall training in the weeks and months to come.
2
AEROBIC
ENDURANCE
Tis is just a fancy way of saying, Run long and run often.
But understand that long is about duration, not distance.
Our bodies are not odometers. Our legs dont know a mile
from a kilometer. Or a kilometer from a run to the park and
back. Runners who focus on mileage miss the point of
aerobic endurance training. Te point is to keep our bod-
ies working at a moderate level of exertion for a sustained
period of time not distance.
Tink about it. Lets say we decide that 50 miles per week is
the optimal volume for 5K training. It would take a 30:00 5K
runner approximately twice as long to complete that train-
ing as a 15:00 5K runner. Do we really believe that slower
runners should train for twice as long as faster runners?
Instead, we focus on time. Whatever our ability, well gain
similar benefts from 60 minutes of lower-intensity running
(6575 percent VO2 max). Or from 90 minutes. Or from 30.
Long also refers to an accumulation of volume. Volume is
not a single long run, a single week of high mileage, or even a
single season of training. It is a long-term, consistent amass-
ing of lower-intensity, aerobic conditioning.
For our purposes, there are three types of aerobic dis-
tance runs:
Short: up to 40 minutes in duration. Short
runs aid recovery from hard workouts
and add to our overall volume.
Medium: 1 to 2 times the duration of our
short run. Medium runs are normal distance
runs and provide the bulk of our volume.
Long: up to (approximately) twice the
duration of our medium run. Long runs build
capillary density, increase mitochondria (our
bodys cellular power plants), improve stride
RUNNINGTIMES_APRIL 2010
5K Training RFB 54-59.indd 56 2/9/10 12:45 AM
efciency, burn fat, expand glycogen stores,
and do all kinds of other wonderful stuff.
For the beginner, there might not be much difference
among short, medium, and long runs. Dont worry about it.
Just make sure to increase the duration of aerobic runs grad-
ually, focusing frst on the medium and long runs.
3
5K-SPECIFIC
ENDURANCE
Te 5K race demands a unique mix of aerobically and anaero-
bically generated energy. Te only way to prepare our bodies
for this demand is to train at 5K efort. We do this by run-
ning repetitions. Tis is the place where most of us make
our biggest mistake: We base the pace for our repetitions
on the ftness wed like to have rather than on the ftness we
already possess.
If our goal is a 20:00 5K, we want to run repetitions at
20:00 5K pace right now. We want to skip ahead to the glori-
ous conclusion of our training program. Only one problem:
We arent in shape to run goal pace yet.
Remember, we dont run repetitions to practice run-
ning faster. We run repetitions to improve the physiological
systems that will allow us to run faster in the future. To
accomplish this goal, we train 5K efort rather than 5K
pace. As our ftness improves, our pace will improve. But our
perceived efort will remain the same, allowing us to become
well-versed in the efort level well use in the race itself.
To avoid the trap of training by pace, we go of-track for
our workouts, running on the trails or the road. Tis elimi-
nates the temptation to check split times during our reps. It
also allows us to practice adjusting for race-day variables:
weather, terrain, our fatigue level, etc. Te ability to adjust
for variables is essential to race-day success.
Some runners bristle at leaving the security of the track.
Lets face it, theres comfort in a perfect 400m oval and the
equally perfect splits we can record while running around
it. But thats the problem. Road 5Ks are not perfect ovals. We
wont record perfect splits as we dodge runners, climb hills,
and make 180-degree turns. Our goal is to become ef cient
at the race were training to run, and training on trails and
the road is the best way to make that happen.
5K-specifc workouts should be run once a week. Tis is a
typical progression of sessions. All reps are followed by three
minutes of jogging unless otherwise indicated:
510 x 1 minute (2-minute recovery)
5 x 2 minutes
5 x 3 minutes
4 x 4 minutes
5 x 4 minutes
4 x 5 minutes
5 x 5 minutes
It makes no diference whether were 15:00 5K runners or
45:00 5K runners. Our repetitions last the same amount of
time. Were targeting specifc physiological processes, not
mimicking race distance.
If youre unsure whether youre running 5K efort, try this
simple test: As youre running, ask yourself, Is this an efort
I can maintain for an entire 5K? Be honest. If the answer is
yes, keep up the efort. If its no, slow down.
Still unsure about proper repetition efort? Ten heres
another guideline guaranteed to keep you within the proper
range: Whatever pace you run your repetitions, you should
fnish your last one feeling as if you could run one or two
more. If youre completely exhausted at the end of your rep-
etition session, you ran too hard. Adjust the next week by
decreasing your efort. If youre barely winded, then increase
your efort the following week.
But how will I know if Im on track to meet my time goal?
Many athletes set specifc time goals and crave reassurance
in training that theyre on track to hit that pace in a race.
Two of my athletes, K
and M, fell into this camp.
Both were 19: 00 5K run-
ners. Both wanted to run
mid-18: 00. Both bal ked
when I explained that wed
be training off-track. They
didnt want to waste months
of training only to discover
that they hadnt improved. I
explained that workouts are
not races, that training race
pace on the track has little
bearing on what theyd run
in an actual race. I also told
them that they were limiting
their potential. Why train for
mid-18:00? Why not train
the physiological systems
involved in 5K racing and
see where the chips fell?
K and M finally agreed.
Three months later, K ran
16:40 and M ran 17:50.
Tere is one exception to
the off-track rule. As race
day approaches, some run-
ners like to add a couple
track sessions (also at 5K
efort) to sharpen their ft-
ness. Tis isnt about testing
pace. Its about solidifying
our stride ef ciency at 5K efort. While adding hills and turns
and uneven terrain has prepared us for actual race condi-
tions, doing one or two training sessions on a perfectly fat
surface helps to hardwire the relationship between stride
ef ciency and 5K-specifc endurance. Two workouts I rec-
ommend for this are:
1620 x 400m (100m jog recovery)
68 x 1,000m (400m jog recovery)
4
INTERMEDIATE
FAST-TWITCH ENDURANCE
Our best 5K efort results from a combination of stamina and
speed. And it just so happens that we have a type of muscle
fber thats perfectly suited to this task. Fast-twitch type IIa
muscle fber provides much of the speed associated with
fast-twitch type IIx (sprinter) fber, but it also has the capac-
ity to function aerobically.
Bingo! Tis combination allows us to run faster longer
the defnition of 5K racing.
Te best way to train this intermediate fast-twitch fber is
to run long hill repeats. Tis has nothing to do with whether
well be racing on hills, fats, roads, or the track. Long hill
RUNNINGTIMES / 57
5K Training RFB 54-59.indd 57 2/9/10 12:46 AM
repeats make us faster period.
Te frst step is to fnd a hill thats not too steep and not
too fat. Te incline should be challenging, but it shouldnt
chop our stride or require
mountain climbing gear.
I prefer about a 6 percent
grade. This increases the
workload for each stride
while allowing us to main-
tain full range of motion.
We use our watches to
time the frst hill repeat of
each weeks session. Lets
say our rep for that week is
supposed to last 60 seconds.
We stop running as soon as
a minute is up. Thats our
finish line. We wont have
to time the rest of our repe-
titions, allowing us to focus
on correct effort and form.
Recovery between reps is
four to fve minutes, includ-
ing our jog back down the
hill and some walking at
the bottom. Less recovery
wont give us a better work-
out, but it will increase our
risk of injury and burnout.
Remember that were tar-
geting a specif ic muscle
fber type that is recruited
during a specific range of
effort. Too little recovery
forces us to recruit the other
type of fast-twitch fber and/or to burn through our mus-
cle glycogen stores.
Te correct efort level for each repetition varies depending
on its length. As with our 5K-specifc workout, the guiding
principle is to fnish our long hill repeat session with enough
energy remaining to run one or two more reps. We want to
fnish with gas in the tank.
Tis is typical progression for long hill repeat sessions:
8 x 30 seconds
6 x 60 seconds
8 x 60 seconds
4 x 90 seconds
6 x 90 seconds
Long hill repeats should be run two to three times a month
until weve accumulated six to eight sessions. My preference
is to alternate hill repeats with technique drills on a weekly
basis. If youre already in fairly good shape, you can begin
incorporating these reps at the outset of your 5K program. If
youre a beginner, wait three to four weeks. Never do long hill
repeats the week of a race. Also, on weeks that dont include
hill reps or a race, its benefcial to incorporate a few hills into
our long runs. Tis reinforces the gains weve made.
5
VERSATILE RACE PACE
EFFICIENCY
A 5K puzzle isnt complete without pieces obtained from
training at eforts above and below our 5K goal pace.
Training faster than goal pace serves two purposes.
Physiologically, it makes us ef cient at paces that might be
required in the race (at the start, during surges, and for our
fnishing kick). Psychologically, it makes our actual 5K pace
feel slow our race pace feels relaxed since its less than
100 percent of the efort weve trained to run.
Two faster workouts are:
Track: 16 x 200m at 3K effort,
with 200m jog recovery
Park or Trail Fartlek: 810 x 30- to 90-second
surges at >3K effort, with jogging
recovery equal in time to each surge
3K efort isnt meant to imply an exact pace; rather, the
point is to run harder than 5K efort but not quite as hard as
wed run during a mile race.
Training slower than goal pace allows us to increase the
duration of higher-intensity endurance sessions without
overstressing our bodies.
Two examples of this type of workout are:
Tempo Runs
Progression Runs
Tempo runs are one of the great misunderstood workouts of
our sport. In his seminal book, Daniels Running Formula, ber-
coach Jack Daniels writes that the intensity of efort associated
with [tempo] running is comfortably hard. [Y]our efort should
be one that you could maintain for about an hour in a race. Tis
is what tempo is not: a time trial. To be on the safe side, when
preparing for the 5K we should tempo train at an efort approx-
imately equal to half marathon race pace.
Because the 5K doesnt require the sustained endurance
efort of longer races, its OK to break tempo runs into two
sections. Tis gives us most of the beneft while reducing the
chance of overtraining. For example:
2 x 10 minutes, with 2-minute jog recovery
2 x 15 minutes, with 3-minute jog recovery
Progression runs begin at our normal distance pace, then
drop 1015 seconds per mile until we cant go any faster (or
until we reach 5K race pace). Tis usually occurs at between
69 miles. A Garmin is great for this workout, but its OK
to guesstimate pace while using a watch to trigger each
increase in efort.
Varied pace work should be introduced four to six weeks
before our 5K race. Faster work can take the place of the
weekly drills or hills session. Slower than goal pace work
can substitute for the 5K efort repetitions. Always make
sure to subtract one hard workout from your weekly sched-
ule before adding one of these.
6
POST-RUN RECOVERY
& INJURY PREVENTION
One of the biggest mistakes we runners make is to call it quits
on our workout once the running part is fnished. We fgure
weve done the work, so what can it hurt to skip the stretch-
ing, injury prevention exercises, and icing?
Answer: It can hurt a lot.
Running depletes muscle glycogen, generates mini-
spasms in our muscles, triggers infammation, and leaves
us dehydrated. Te most important 15 minutes of our work-
out is the time we spend post-run counteracting these efects.
In order, we need to incorporate:
Glycogen replacement and rehydration
Stretching
58 / RUNNINGTIMES_APRIL 2010
5K Training RFB 54-59.indd 58 2/9/10 12:52 AM
5K TRAINING
PROGRAM
1
BASE-BUILDING
PHASE
Use this two-week pattern of workouts several times before your
racing season starts.
Day AM PM
Monday 5K Efort Repetitions
Tuesday Medium Run
Wednesday Short Run* Medium Run
Thursday Technique Drills/Short Hill Sprints
Friday Short Run* Medium Run
Saturday Long Run with Hills
Sunday Short Run, Medium Run or Of
Monday 5K Efort Repetitions
Tuesday Medium Run
Wednesday Short Run* Medium Run
Thursday Long Hill Repeats
Friday Short Run* Medium Run
Saturday Long Run
Sunday Short Run, Medium Run or Of
2
RACE
PHASE
Follow this schedule before your key 5K races of the year to reach them
rested and raring to go.
Day AM PM
Monday Tempo Run
Tuesday Medium Run
Wednesday Short Run* Medium Run
Thursday 16 x 200m (3K effort), with 200m jog
Friday Short Run* Medium Run
Saturday Long Run
Sunday Short Run, Medium Run or Of
Monday 20 x 400m (5K effort), with 100m jog
Tuesday Short Run* Medium Run
Wednesday Park or Trail Fartlek
Thursday Short or Medium Run
Friday 20-minute Run or Of
Saturday RACE
Sunday Short Run, Medium Run or Of
* Optional Workouts
Injury-prevention exercises
Icing
Glycogen replacement and rehydration is easy. We simply
consume 300500 calories of carbohydrates, washing them
down with lots of water. Bagels, bananas, and sports bars are
great sources of carbs. Or choose chocolate milk or a sports
drink to get a combination of carbs and fuids.
Static stretching has gotten a bad reputation in recent
years. (See Dynamic Returns on p. 25.) Done before running,
it can reduce strength and even cause injury. Post-run is a
diferent story, however, as stretching releases pesky muscle
spasms that can lead to pain and infammation.
Injury-prevention exercises are geared toward prevent-
ing and rehabilitating conditions like plantar fasciitis and
iliotibial band syndrome. Towel toe curls and foot orbits can
reverse many cases of plantar fasciitis, while a revised hur-
dlers stretch can sometimes erase iliotibial band pain in
the space of a minute. Tese exercises and stretches should
be incorporated into our post-run routine on a daily basis.
Go to runningtimes.com/frst15 to watch a video of a good
post-run routine.
Icing is the silver bullet that makes our sport possible. We
need to ice each and every sore spot that could potentially
progress to injury. And we need to begin our icing within 15
minutes after completing our run. Tis is truly a case of a
stitch in time saving nine.
COMPLETING
THE PUZZLE
Finally, race day arrives. We step to the start line injury free.
Te gun goes of, and we immediately fall into a pace that
matches the 5K efort weve been practicing for weeks. Our
stride is efortless as we blend aerobic endurance with speed
and strength gained from the hills. We make adjustments
in our efort level based upon feedback from our bodies, a
method we rehearsed during all those repetitions on the
roads and trails. And when fnally the fnish banner comes
into view, we call upon our fartlek-trained fast-twitch mus-
cles to carry us to the fnish line, then cross at the exact
moment we reach 100 percent efort.
Teres no part of the race for which were not prepared.
Tere are no surprises awaiting us. We completed our task
before race day. We assembled all the pieces of our puzzle.
Our race is no longer a test. Its show and tell. Its graduation.
Its a foregone conclusion. Its a celebration.
Best of all, the race itself now adds to our overall ftness,
locking our puzzle pieces into place. We can look forward
to improved 5K performances in our next races. And as an
added bonus, the same training thats prepared us for the
5K has also prepared us for races like the 10K even the
marathon! Tats right. Since weve focused on improving
the essential aspects of training from stride ef ciency
to muscle fber recruitment to aerobic endurance rather
than simply adding miles to our training logs, weve emerged
as better overall runners: ftter, faster, and more ef cient.
Pete Magill holds three American age-group
records and is the oldest American to break
15:00 for 5K, which he did at age 47.
TIMES / 59
5K Training RFB 54-59.indd 59 2/9/10 12:46 AM
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RUNNINGTIMES / 61
SPRING 2010
Shoe Buyers Guide
adidas adiZero Mana
$80
A featherweight speedster that eschews most technologically advanced
features, the Mana is a low-to-the ground, no-frills racer/trainer. A
wedge of rmer foam on the medial side of the midfoot offers a twinge
of stability to offset late-stage pronation. It has a fairly level prole
(6mm heel-toe drop), which encourages efcient, high-cadence run-
ning, and a semi-rm foam in the forefoot that makes it easy to rev up
to higher speeds. The price could be considered a bargain, but like
most lightweight trainers in this category, it probably wont have quite
the longevity as some of its beeer brethren. Its not that this shoe
isnt durable, its more that its a shoe youre bound to run roughshod
over with fast workouts and hard miles.
8.0 oz. /6.7 oz.
NEUTRAL RUNNERS TO SLIGHT OVERPRONATORS
How much shoe do you need? Thats the question you should be asking yourself when you buy new running shoes this spring.
No matter where you stand on the various ideas swirling about in the running shoe revolution afoot (see Much Ado About
Minimalism on p. 46), from a simple point of view the path to better running at least when concerned about efcient
mechanics and optimal performance is gained by wearing shoes that allow your feet and legs to control your running and
not the other way around. That doesnt mean you should start wearing racing ats or newfangled ultra-minimalist footwear every
day (or running barefoot most of the time) because its the latest trend. But it does mean you shouldnt have to be stuck wearing
shoes that might control or alter your gait because its been the status quo. Ultimately, the best running shoe for you is one
that allows you to be as efcient and smooth as possible with the least amount of effort based on your gait, body type and style
of running. In other words, its a shoe that promotes (instead of inhibits) good all-body running mechanics and a high stride
cadence, no matter if youre running fast or slow. (And yes, it takes time for your body to adapt to running in more minimal shoes.)
How can you nd that shoe? Following a less-is-more perspective that falls somewhere between minimalism and tradi-
tionally constructed shoes, weve reviewed a variety of new, lightweight performance-oriented models youll see in stores
this spring. But you still have to go to your local running shop and try on many different pairs to nd the combination of size,
weight, shape, cushion, ex and whatever else results in that magical feel that allows you to run with optimal efciency.
When you nd it, youll know. Its not an easy task especially if you have to shed the conventions of what youve been run-
ning in but it can have huge rewards.
Edited by Brian Metzler | Wear-Test Analysis by David Spetnagel
MORE SHOES! For a complete overview of Spring 2010 shoes,
including technical data, visit runningtimes.com/apr10.
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Brooks Green Silence
$100
This lightweight at is the rst true green sho e. Each and every part
of it has some kind of eco-friendly component including soy-based
coloring, 100 percent recycled laces and a midsole foam that will break
down in 20 years, not 1,000. But more importantly, its a smooth-riding
shoe that doesnt get in the way of your stride. It has a lower heel-toe
drop (8mm) than most shoes and has a midsole comprised of a single
layer of not-too-soft/just-rm-enough foam that offers good responsive-
ness for fast running and appropriate cushioning for longer runs. The
shoes unique off-center lacing system and wrap-style tongue does a
nice job of cinching the airy mesh upper to the rest of the shoe to pro-
vide a reliable t for fast running.
6.9 oz. (unisex sizing)
ECCO BIOM B
$195
With its BIOM line of shoes, ECCO has created low-prole trainers
aimed at greater proprioceptive interaction between the foot and the
ground and more natural upright running mechanics. The BIOM shoes
are made with polyurethane midsoles (instead of more typical foam
materials), which results in a rmer, but more responsive feeling under-
foot. ECCO retooled the rst version of the BIOM B with a slightly softer
density midsole in the heel and forefoot and also created a more bev-
eled heel shape to allow for more level footstrikes (aided by a 10mm
heel-toe slope). Our testers were dazzled by these shoes when run-
ning with a midfoot gait at faster speeds (and felt the shoes ran lighter
than they actually were), but disenchanted running with a heavy heel-
strike gait at slower paces.
12.2 oz. /9.7 oz.
Karhu Forward Ride
$130
This lightweight neutral trainer has perhaps the most unique design of
any shoe we tested. The t is plush but very snug, especially in the low,
tapered forefoot, and the midsole features one of the highest heel-to-
toe drops weve come across. Combined with Karhus midfoot fulcrum
bridge, a rigid plastic insert aimed at transferring energy from heel to
forefoot, our testers reported a feeling of forward propulsion, one that
was both fast and smooth. It all adds up to a shoe thats most com-
fortable running at a faster pace with good mechanics. (And denitely
not for slower-paced heel-striking.) A few of our testers thought it was
too snug in the forefoot and too loose in the heel, but many reported
the lack of overlays on the meshy upper helped mitigate the snug-
ness of the toebox.
10.3 oz. /8.9 oz.
Shoe Guide RFB.indd 62 2/8/10 2:38 PM
Newton-RT_4-2010.indd 1 2/9/10 2:21:17 PM
64 / RUNNINGTIMES_APRIL 2010
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K-Swiss Keahou II
$95
Of the more traditional neutral cushioned trainers we tested, the Keahou
II was a favorite among a lot of our testers because of its buttery, heel-
toe ride and soft interior cushiness. For such a highly cushioned shoe,
it runs fairly light, and although it has a high heel it doesnt have quite
as dramatic a heel-toe drop as some of its contemporaries. Its a ver-
satile everyday trainer that excels on long runs but holds its own on
shorter tempo runs and fartleks, too. Our larger testers appreciated
the sizeable footprint this shoe affords, not to mention the soft cush-
ioning throughout.
11.0 oz. /9.0 oz.
Mizuno Wave Elixir 5
$105
The latest revision to this popular lightweight trainer, which includes
a new midsole material, got high marks from our test team. Testers
raved about the resilient, energetic feel of this low-heeled yer, but
didnt think it was as supportive as so me of the other lightweight stabil-
ity shoes in its class. Still, our test team felt the thin forefoot offered just
enough cush and underfoot protection to make it an everyday trainer.
10.0 oz. /8.2 oz.
Newton Gravity
$175
A lightweight neutral trainer designed for efcient runners who practice
midfoot or level footstrikes and good all-body mechanics, the Gravity
has one of the lowest heel-to-toe drops (3mm) of any shoe weve seen.
Thats made possible by four external energy absorbing/releasing lugs
that protrude out 7mm from the midfoot. The unique design essen-
tially offsets the height of the heel and, with the right gait, allows the
midfoot to engage the ground sooner. Our testers found the shoe to
have a snug t, easy ex and fairly rm but energetic feeling underfoot.
Testers said it took time to get used to the singular sensation this shoe
produced (or to adjust to more efcient form), but once the sweet
spot was found they raved about its responsiveness.
9.4 oz. /8.4 oz.
Shoe Guide RFB 61-70.rev.indd 64 2/11/10 1:22 PM
66 / RUNNINGTIMES_APRIL 2010
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Nike Lunar Racer+ 2
$100
With modest cushioning under the heel and midfoot and a 7mm heel-
toe drop, this racer has a feel-the-road agility and an easy ex that
promotes fast running and natural mechanics. Its dual-density midsole
construction and virtual medial post (alternately beveled soft/semi-soft
foam core encased by a rmer foam carrier) allows the shoe to feel
both very soft and mildly resilient as the foot rolls through to the toe-
off phase. (A few testers thought it was too soft underfoot.) The new
version has a more durable outsole and a higher arch, but it retains
the snug, athletic t with stretchy micro-mesh fabrics that make the
compact forefoot seem a bit roomier.
6.7 oz. /5.5 oz.
Pearl Izumi syncroFuel
$110
A narrow, dynamic t in the midfoot and semi-rm feel in the fore-
foot make the syncroFuel geared for high-cadence running. Its light
enough to be an all-around trainer and comfortably cushy enough for
longer slogs out on the open roads. Most testers agreed that it had a
feel-the-ground responsiveness in the forefoot that was conducive to
uptempo running. While it doesnt have the ex of some of its more pli-
able contemporaries, the exaggerated toe spring keeps it from feeling
restrictive during toe-off. A midfoot shank and plastic medial support
provide a little stability, but this shoe is most appropriate for efcient
runners with a mostly neutral gait.
10.5 oz. /9.2 oz.
Zoot Energy 2
$110
A lightweight, low-prole shoe with a glove-like t, the Energy lives up
to its name as a charged-up performance trainer. Most testers were
ne with the decidedly tight t, even though it took some effort get-
ting into the bootie-like, lace-free upper. The midsole has a soft feeling
underfoot, with a large heel cushion in the rear and thin but cushy foam
in the forefoot. The snug t, mesh upper and easy ex allow uninhib-
ited foot movement and contribute to the smooth and responsive ride.
While its most at home as a fast-paced training shoe, its also a shoe
neutral runners could use for longer race-pace training runs.
9.6 oz. /8.1 oz.
Shoe Guide RFB.indd 66 2/8/10 2:39 PM
Some days its the road,
some days its the trail.
Some days its both. The Montrail
Rockridge is built with outstanding
cushioning and traction for a smooth
ride on all your runs.
Ultra shock absorbing midsole with a
grippy dual-lug outsole smooths out
pavement and trails.
Crash Zone heel bevel to enable
biomechanical movement.
Trail Shield at forefoot protects against
rocks and roots.
Deecting lugs for cushioning
Digging lugs at perimeter provide
traction for up- and downhill runs
ROCKRIDGE
Mens & Womens
VERSATILE
Montrail Reminds Us,
for Best Results Mix It Up
Redefine Your Run.
As more runners seek to find
their own road, Montrail takes
the lead with a series of shoes
designed for runners pushing
beyond typical training routines.
The way Montrail sees it, the
future of running is not more
laps around the track. It is with
runners who break new ground
with where and how they run,
and who look to the outdoors
for inspiration.
Road, trail, fireroad,
path, hillside, sand?
All of the above, and often on the
same run. Mixing the comfort and
cushioning of road shoes, with
traction and stability for the trail,
runners can now have a blend
of both.
Since traction and stability are
critical for off road performance,
Montrail uses 3 different outsole
designs to optimize performance
on different surfaces. Lug pattern
and blades are placed to maximize
traction: smearing for grip on
smooth rocks and roots and
digging for purchase on loose or
wet soil. Additionally, shanks and
posting are used to protect the
foot from roots and rocks for a
smooth and comfortable ride
Your Speed, Your Path,
Your Way
Sprint trail intervals with empty
asphalt? Mix it up. Smooth reroads
with challenging single track? Mix
it up. Changing terrain and speed
requires proper biomechanics
and a responsive midsole design.
Montrails exclusive Terra-Hex
midsole delivers extra cushioning
with multi-directional exibility for
stable and quick changes of pace
and direction.
PHOTO: KEVIN WINZELER
ADVERTISEMENT
68 / RUNNINGTIMES_APRIL 2010
SLIGHT TO MODERATE OVERPRONATORS
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adidas adiZero Tempo
$100
The Tempo has quite a fast and light feel to it, even though its geared
for high-mileage everyday training, thanks to its snug t, lightweight
upper and responsive ride. Essentially, its a lightweight stability trainer
with the agility and mindset of a racing at. The heel provides plenty
of shock absorbency, but its not as high as many similar shoes, which
makes it procient for both long, slow distances and faster-paced work-
outs. The responsiveness comes from the semi-rm cushioning in the
forefoot; some testers (primarily neutral runners) thought it was a tad
too stiff, others (those who needed support) reveled in it.
9.8 oz. /8.5 oz.
ASICS DS Trainer 15
$110
A mainstay in the ASICS line for years, this years version has a new
upper design with stretchy material aimed at providing a secure t
without buckling or chang, while also accommodating lower-volume
foot sizes. Otherwise, recent variations in the midsole have returned
the DS to the shoe that had dened this category for many years: a
light and fast trainer for runners who needed a tinge of extra support.
It has a very exible forefoot yet still feels reasonably protective. The
result is a go-fast ride without too much road feel. A few testers thought
the tongue was a bit too long, but that was the only negative feedback.
10.2 oz. /8.6 oz.
New Balance 905
$110
A soft, dual-density heel crash pad and large mid-stance medial post
make this one of the most stable lightweight trainers on the market.
Despite the stability, its light and nimble enough to be a racer, and
cushioned and supportive enough to be an everyday trainer, with a
fast-feel ride enhanced by the unobtrusive upper. Although most tes-
ters liked the super-snug t provided by the wrap-style tongue, some
complained about a lack of arch support and a few thought the toe
box was too long (both of which made it a favorite for long-toed neu-
tral runners).
9.5 oz. /7.4 oz.
Shoe Guide RFB.indd 68 2/8/10 2:44 PM
ITS ALL ABOUT
YOU
WhY rUn In ShOeS deSIgned fOr everYOne eLSe? OUr ShOeS
Are cUSTOmIzABLe TO fIT YOUr pArTIcULAr BIOmechAnIcAL needS.
eAch ShOe feATUreS Three TYpeS Of AdjUSTABLe InSerTS ThAT
AdApT TO YOUr UnIqUe feeT And rUnnIng STYLe. jUST vISIT One Of
OUr TrAIned fIT prOfeSSIOnALS Or check OUT OUr OnLIne SeLf
ASSeSSmenT And WeLL BUILd A pAIr jUST fOr YOU.
SOmnIO. cOmpLeTeLY cUSTOmIzed rUnnIng ShOeS.
70 / RUNNINGTIMES_APRIL 2010
For a podcast with senior editor Brian Metzler on trends in run-
ning shoes, go to runningtimes.com/apr10.
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Reebok SF Attack
$95
This new lightweight, low-prole stability trainer has some real zip to
it, with a low-to-the-ground feel that still provides ample cushioning.
It has a large, soft lateral heel crash pad that ows smoothly into the
medial support post under the midfoot. The exible forefoot has a semi-
rm feeling, something our testers appreciated for faster running over
short distances but not for slower maintenance runs.
10.2 oz. /8.4 oz.
Saucony Fastwitch 4
$85
The Fastwitch is made for one thing running fast but this isnt
another ultra-minimalist racer. Theres sufcient cushioning throughout
and a modest amount of mid-stance support in this stealthy, feather-
weight package. It has an amazingly exible and energetic forefoot that
lends toward good all-body mechanics. Its obviously ideal for short
and fast workouts (including intervals) but it is surprisingly procient
on longer runs for lighter and more nimble runners. All of those fac-
tors combine to make it a sublime marathon shoe, too.
7.0 oz. /6.0 oz.
Scott Makani II
$110
A new player in the U.S. shoe market, Scott has been selling running
shoes in Europe for several years. For a debut shoe, this lightweight
stability trainer was a big hit. Testers appreciated the low-slung ride
and semi-rm feeling because it provided an energetic interaction with
the ground at all paces. They also liked that it had an easy ex and
wasnt burdened by too many overlays. The airy upper includes a gus-
seted tongue wrapped by two independent minimalist laced anges
that snugly secure the arch and heel. Some testers felt the material
under the arch was too high and rm, but the shoe ran great at faster
paces with a mid-to-forefoot stride.
9.7 oz. /8.1 oz.
Shoe Guide RFB.indd 70 2/8/10 3:01 PM
For just $255, you can announce your race early in Lets Race.
FOR MORE INFORMATION
CONTACT JACKIE CAILLOUET @ (214) 252-9971
j cai ll ouet@sbcgl obal . net
Lets Race!
NEW ENGLAND
Sun, 05.30.10
BURLINGTON, VT
KeyBank Vermont City
Marathon & Marathon Relays
(2 Person & 3-5 Person)
Contact: RunVermont Staf,
1 Main Street, Suite 305,
Burlington, VT 05401.
800.880.8149
info@runvermont.org
runvermont.org
One Of Runners World Editor
Bart Yassos Ten Great Places
For Runners in 2009
Sun, 06.13.10
WORCESTER, MA
Worcester Half Marathon
Half Marathon, 5K & Fun Run
Contact: Reinke Sports Group,
USRA Half Marathon Series,
1531 Dale Ave.,
Winter Park, FL 32789.
407.599.0568
dean@worcesterhalfmarathon.com
worcesterhalfmarathon.com
MID-ATLANTIC
Sun, 04.18.10
ST. CHARLES, MD
St. Charles Half Marathon
Half Marathon, 5K & Fun Run
Contact: Reinke Sports Group,
USRA Half Marathon Series,
1531 Dale Ave.,
Winter Park, FL 32789.
407.599.0568
dean@stcharleshalfmarathon.com
stcharleshalfmarathon.com
Sat, 11.13.10
RICHMOND, VA
SunTrust Richmond Marathon
Marathon, Half Marathon & 8K
Contact: Race Director,
100 Avenue of Champions,
Richmond, VA 23230.
804.673.RACE
marathon@sportsbackers.org
richmondmarathon.org
SOUTH
Sun, 03.28.10
LEXINGTON, KY
Lexington Half Marathon
Half Marathon, 5K & Fun Run
Contact: Reinke Sports Group,
USRA Half Marathon Series,
1531 Dale Ave.,
Winter Park, FL 32789.
407.599.0568
dean@lexingtonhalfmarathon.com
lexingtonhalfmarathon.com
Sun, 03.28.10
KNOXVILLE, TN
Covenant Health
Knoxville Marathon
Marathon, Half Marathon,
4-Person Relay & 5K
Contact: Jason Altman,
P.O. Box 32035,
Knoxville, TN 37930.
865.684.4294
info@knoxvillemarathon.com
knoxvillemarathon.com
MIDWEST
Sat, 04.10.10
RACINE, WI
Mt. Pleasant Half Marathon
Half Marathon, 5K & Fun Run
Contact: Reinke Sports Group,
USRA Half Marathon Series,
1531 Dale Ave.,
Winter Park, FL 32789.
407.599.0568
dean@mtpleasanthalfmarathon.com
mtpleasanthalfmarathon.com
Sun, 04.25.10
RAPID CITY, SD
Wellspring Stampede 10K
Contact: Danita Simons,
3402 Cottonwood St.,
Rapid City, SD 57702.
605.718.4870
danita.simons@wellspringrc.org
wellspringstampede.com
Just 18 Minutes From Mount Rushmore.
Sat, 05.08.10
EAGLE RIVER, WI
Journeys Marathon
Marathon, Half Marathon,
13.1-Mile Power Walk & 5K
Contact: Kim Emerson,
Eagle River Area
Chamber of Commerce,
P.O. Box 1917,
Eagle River, WI 54521.
800.359.6315
info@eagleriver.org
journeysmarathon.org
Sun, 05.16.10
CLEVELAND, OH
Rite Aid Cleveland Marathon,
Half Marathon & 10K
Marathon,
Half Marathon & 10K
Contact: Ralph Staph,
29525 Chagrin Blvd., #215,
Pepper Pike, OH 44122.
800.467.3826
clevelandmarathon.com
Sun, 05.23.10
COUNCIL BLUFFS, IA
Council Bluffs Half Marathon
Half Marathon, 5K & Fun Run
Contact: Reinke Sports Group,
USRA Half Marathon Series,
1531 Dale Ave.,
Winter Park, FL 32789.
407.599.0568
dean@
councilblufshalfmarathon.com
councilblufshalfmarathon.com
Sun, 05.30.10
MADISON, WI
Madison Marathon
Marathon, Half Marathon,
Quarter Marathons & Kids Run
Contact: Jody Stolldorf,
2981 Cahill Main, Suite 2,
Madison, WI 53711.
608.276.9797
events@madisonfestivals.com
madisonmarathon.com
Sun, 10.24.10
LAFAYETTE-WEST
LAFAYETTE, IN
Home of Purdue Half Marathon
Half Marathon, 5K & Fun Run
Contact: Reinke Sports Group,
USRA Half Marathon Series,
1531 Dale Ave.,
Winter Park, FL 32789.
407.599.0568
dean@
homeofpurduehalfmarathon.com
homeofpurduehalfmarathon.com
WEST
Sat, 05.01.10
SHIPROCK, NM
Shiprock Marathon & Relays
Marathon, Marathon Relay,
Half Marathon & 10K
Contact: Four Corners Fitness &
Wellness Association,
P.O. Box 4078,
Shiprock, NM 87420.
435.233.8068
info@shiprockmarathon.com
shiprockmarathon.com
A Navajo Tradition Since 1984.
Sat, 09.18.10
LOGAN, UT
NordicTrack Top of Utah
Marathon & 5K
Marathon & 5K
Contact: Bob Henke,
P.O. Box 414,
Providence, UT 84332.
435.753.3064
bob7maryann@yahoo.com
topofutahmarathon.com
PACIFIC
Sat-Sun,
05.01.10-05.02.10
EUGENE, OR
Eugene Marathon
Marathon, Half Marathon,
5K & Kids Run
Contact: Richard Maher,
541 Willamette St., #212,
Eugene, OR 97401.
877.345.2230
info@eugenemarathon.com
eugenemarathon.com
Sat, 06.26.10
SEATTLE, WA
Rock n Roll Seattle
Marathon & Half Marathon
Marathon & Half Marathon
Contact: Competitor Group,
9477 Waples St., Suite 150,
San Diego, CA 92121.
800.311.1255
rnrseattle@eliteracing.com
runrocknroll.com
A Running Nirvana!
CANADA
Sat-Sun,
05.15.10-05.16.10
MISSISSAUGA, ON -
5 MINUTES FROM
TORONTO AIRPORT
Mississauga Marathon
Presented by Canon
Canon Marathon,
Half Marathon,
Corporate & Team Relay,
Desjardins General
Insurance 10K &
10K Student Relay,
The Hazel 5K,
2K Family Fun
Run/Walk
Contact: Landmark Sport Group,
1 City Centre Dr., Suite 605,
Mississauga, ON L5B 1M2.
905.949.1910
info@mississaugamarathon.com
mississaugamarathon.com
Sun, 05.30.10
CALGARY, AB
Calgary Marathon
Marathon, Half Marathon,
10K, 4 x 10K, 5K & Kids
Contact: Cheryl Lowery & Jim Perry
403.264.2996
info@calgarymarathon.com
calgarymarathon.com
Join Us For Canadas Oldest Marathon!
Sun, 05.30.10
OTTAWA, CANADA
Ottawa Marathon
Marathon,
Half Marathon, 10K & 5K
Contact: Jim Robinson,
P.O. Box 426, Station A,
Ottawa, ON K1N 8V5.
866.RUN.OTTA
info@runottawa.ca
runottawa.com
Join Over 36,000 Runners
In Canadas Capital!
Fri-Sat,
06.11.10-06.12.10
JORDAN, ON
Twenty Valley Niagara
Wine Country Run
Half Marathon,
Half Marathon Relay,
10K & 4K
Contact: Landmark Sport Group,
1 City Centre Dr., Suite 605,
Mississauga ON L5B 1M2.
905.949.1910
info@winecountryrun.com
winecountryrun.com
72 / RUNNINGTIMES_APRIL 2010
RT_0410_LR1_R1.indd 72 2/12/10 4:03:49 PM
No
VACANCY
HOW THE RUNNING INDUSTRY IS
DEALING WITH OVER-DEMAND,
AND WHAT IT MEANS FOR YOU
IN MID-NOVEMBER of last year, the Boston Athletic
Association announced that registration for the 2010
Boston Marathon had closed. The announcement came
much earlier than many runners expected entries
for the 2008 and 2009 races lled up in February and
January, respectively, and before that Boston rarely
closed out before race day. For a cottage industry of
events that bill themselves as Boston qualiers races
like the Philadelphia Marathon in late November and the
California International Marathon in early December
and for runners who met a qualifying standard but hadnt
yet registered, it was tough news.
Bostons closure is the earliest in the races history, and it means
that the race is fnally coming to terms with an issue that is increas-
ingly testing road races across the United States: A lot of people want
to run, and at many of the most popular events, there isnt enough
space for all of them.
Right now, there are more people running in this country than any
time in our countrys history, says RYAN LAMPPA, media director for
Running USA, a nonproft organization that monitors and promotes
Americ an distance running. Lamppa maintains a list of major events
in 2009 that sold out or reached capacity ahead of race day, and its a
long list: 34 races, from the New York City Marathon to the Kentucky
Derby Marathon, reported record or sold-out felds in 2009. Dozens
of smaller races and nearly all trail events set a limit and close entries
well before race day. Distance running has been all but recession-proof,
and we are in the midst, Lamppa says, of a second running boom.
In the face of flled-up races, early registration close-outs and
crowded felds, how are runners supposed to get into races, and how
exactly are major marathons structuring their registration policies
as they try to cope with an overwhelming demand for their product?
YOUR MILEAGE MAY VARY
Te answers largely depend on the races, their niche in the running
world, and how many runners the events can (and want) to accom-
modate. And there are a lot of answers.
Boston has carved out a market among major marathons that
appeals to serious competitive runners, and its registration process
refects that position. Of the 25,000 runners to whom it has granted
entry for the 2010 event, around 80 percent have met a time stan-
dard, which ranges from 3:10 for a 25-year-old man to over 4 hours
for a woman over age 45. Te remaining 5,000 spots go to a variety
of runners, including those with a connection to one of the mara-
thons corporate sponsors or charity groups.
BY PETER VIGNERON
Runners and races are having to come to terms with too much of a good thing.
RUNNINGTIMES / 73
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OVERCROWDED RACES
Continued on page 74
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Other major races take a diferent approach. Te New York City
Marathon grants automatic entry for runners who hit age-specifc
time standards in the marathon or half marathon (and theyre
faster than at Boston the marathon times are 2:45 for men, 3:23
for women), but in 2009 more than half of the 43,000 fnishers got
into the race for other reasons: Tey joined a charity team, won a
lottery spot, or, for foreign runners, signed up with one of the New
York Road Runners international travel partners. Still, NYRR has
taken steps to encourage more competitive runners to enter the
race. In addition to creating time standards, in 2000 NYRR began
ofering automatic entry to club members who had competed in
nine races during the calendar year leading up to the race, and to
runners who had tried unsuccessfully to qualify via lottery three
times. We already had an abundance of 4-hour-plus marathon-
ers, and the area where we could safely add more people was in the
faster categories, NYRR spokeswoman SARA HUNNINGHAKE
told Running Times.
The 100-year-old Dipsea trail race north of San Francisco also
has several methods for securing one of its coveted 1,500 race
numbers, including qualifying in the previous year (first 450 fin-
ishers), returning your entry first (500 spots), winning a lottery
(300 spots), and the chance to buy your way in: 100 entries are
awarded to the winners of a silent auction, starting at $50 over
the entry fee. The bribe money goes to the Dipsea Foundation,
a nonprofit organization that awards scholarships and main-
tains the trail. Race directors report that the bidding goes higher
every year.
The Chicago Marathon has no trouble lling its 45,000-runner eld.
74 / RUNNINGTIMES_APRIL 2010
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Most races, though, arent so complicated. Tey open registration,
usually online, and close when theyve hit their target feld size. Tis
process can take months or weeks, but for the most popular races,
online registration is happening a lot quicker.
At Washington, D.C.s Cherry Blossom Run, race director and Road
Race Management publisher PHIL STEWART saw registration times
fall of a clif. When the race went to online entry in 2006, registration
was open for 29 hours. Te next year it dropped to 21.5, then four hours,
then two hours and 45 minutes last year. I said, If somebody has a
business meeting at the wrong time Stewart says. I would hear
from teachers who would say, Im a public school teacher and I cant
get online until lunch time. Knowing that all those people were closed
out just didnt seem fair to me. Tis year, concerned about the razor-
thin registration window, Stewart switched his system to a lottery.
Among popular events, lotteries are common. Oregons Hood to
Coast Relay, a 197-mile trek from Mt. Hood to Seaside, Ore., uses
one to choose nearly every spot in its 1,000-team feld. Te Western
States 100 must limit its feld size to 369 and it holds a lottery for those
spaces each year. (Why 369? Te race travels through the Granite
Chief Wilderness area, and race organizers would run afoul of a 1984
federal law that prohibits more than that number of competitors
from entering the park.) Like Boston and New York, Western States
grants a limited number of guaranteed spots where it needs to to
past winners, event trustees, and sponsors but for most runners
there is no alternative but to enter the lottery and hope for the best.
But even with a lottery system, not everybody walks (or runs)
away happy. After this falls Hood to Coast lottery, veteran HTC
racers BRIAN WRIGHT and PAUL VANDERWAL found that, even
with 18 years in the race, their team Naked Love Pretzel would not
be granted entry. We got our [rejection] letter, Wright says, and
there were members of the team who had been doing it for 18 years
straight, and they were just crushed.
Wright wishes that HTC race organizers had given some weight to
the teams status and seniority in the race, both because their expe-
rience on the course could be an asset to newer teams and simply
because theyve been part of the event for so long. I think the frus-
tration comes for the team because we were there when they werent
having a problem, he says. Naked Love Pretzel was there to help the
race grow, and now theyd like the race to note the favor, Wright adds.
When Boston closed out in November, it rubbed plenty of people
the wrong way. Although the race hasnt always required entry times,
it has a longstanding reputation as an event especially for compet-
itive runners. Until this year, if you were fast enough charity and
corporate runners notwithstanding you were nearly guaranteed a
spot on the starting line in Hopkinton. News of the closure spawned
dozens of threads on message boards and has helped boost the
Exeter Marathon, an April 17 event in Rhode Island that is targeting
closed-out Boston aspirants. Exeter race director MIKE TOMMARO
has limited registration to runners who have met strict time stan-
dards no exceptions. In each age division, the Exeter times are 5
minutes faster than the times Boston hopefuls needed to hit this year.
Races over the last 10 or 15 years have become marketed much
more like products, Stewart says. Tey look for an identity: What
about my race separates it from other races? I think in the case of
RUNNINGTIMES / 75
OVERCROWDED RACES
Continued on page 76
RTISEMENT)
Racing RFB 73-79.indd 75 2/9/10 9:52 AM
Run from school
yard to ship yard!
Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association.
Sunday, May 2, 2010
8:30 AM
Run the length of Philadelphia on the citys longest
street 10 miles from Central High School
Athletic Field up north into the Navy Yard down
south, with only one little turn along the way!
Largest 10-miler in the country
$20,000 in prize money
150 age-group awards
Team competition
Free commemorative T-shirt
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Race activities for the whole family
Music and entertainment on the course
2 0 1 0
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PHILADELPHIA DEPARTMENT OF PARKS AND RECREATION
st
To register online or to print
an application:
www.broadstreetrun.com
For additional information,
call: 215-683-3594
Not for ruNNers oNly
HeAltH And FitneSS expo
Open to the public Friday, April 30 and
Saturday, May 1 at Lincoln Financial Field
with over 50 booths
Boston and time standards, that is the identity of Boston. In some
ways, Boston and other races are victims of their own popularity,
which seems to build upon itself every year.
If Stewart is right, and races are more like products than they are
institutions or public goods, the road race market will likely respond
by increasing prices (suppressing demand) and creating new events
(increasing supply). I had one email this year from a guy who said
youre not using the basic economic model, Stewart says. If you want
to discourage people from running, you just raise the price. Stewarts
not interested. In my mind, thats not the tradition of the sport.
For races like Cherry Blossom, which is wary of raising prices, an
increased supply of other road races isnt likely to dampen demand
either. Cherry Blossom, Hood to Coast, and Boston continue to be
popular both because theyre well run and because theyre pres-
tigious. For their part, Wright and Vanderwal hope to popularize
other races. After losing out on the HTC lottery, they started the
Hood 2 Coast Rejected Team Support Group. One of their aims is to
raise awareness about all the other relay marathons in the United
States, many of which dont have problems with over-registration.
We created this place where, if your team gets rejected, theres other
relay races to go to, Wright says. Teir Web site can be found at
h2crejectedsupportgroup.ning.com.
Boston plans to look at changing its registration policies for
2011, though the BAAs GUY MORSE hasnt yet made any decisions
about what those changes might be. He is interested in maintain-
ing Bostons reputation as a competitive race, which may mean
Even 5Ks like the Freihofers Run for Women are now megaevents.
76 / RUNNINGTIMES_APRIL 2010
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Another turning point came during Moens
senior year at Wartburg, when he battled it
out up front with the likes of JORGE and ED
TORRES, ADAM GOUCHER and JONATHON
RILEY at the 2004 U.S. club cross country
national championships. Placing ffth that
day told Moen that post-collegiate running
was hardly a far-fetched proposition.
It didnt matter to me who I was racing
because a race is a race, and I was in it to beat
whoever I could, Moen recalls. Instead of
being intimidated, I was motivated.I feed
of success.Before the race I was planning
on entering the real world as an elementary
teacher.After that race I realized God had
a diferent plan for me.I chose to continue
using my gift.
Six months later he graduated as a fve-
time NCAA Division III National Champion
and 10-time All-American and headed to
Michigan to joi n t he Hansons-Brooks
Distance Project in Michigan.
Among Moens highl ight s wit h t he
Hansons program were a fourth-place fn-
ish at the 2005 U.S. 10K championships
and teami ng wit h RYAN HALL, MATT
GONZALES, IAN DOBSON, BRIAN
SELL and FERNANDO CABADA to
fnish third at the 2005 International
Chiba Ekiden. Also p romising
was Moens frst half mara-
thon, a 1:04.37 at Houston
in January 2007, the same
race in which Hall set
an American record
of 59:43.
But despite steady
improvement, Moen opted to
return to Iowa later that year,
moving back to familiar sur-
roundings of the family home in
Fairbank and resuming training
under Wartburg coach STEVE
JOHNSON. Moen scored high fn-
ishes at the 2008 USA 8K and 10K
road races but found the solitary
training regimen less than enjoy-
able, especially during the long
winter months. It got real demor-
alizing that year, he recalls, and thus
another change was in order.
Fortunately, hed met DENNIS
BARKER, the co-founder and head
Josh Moen
KEEPS BREAKING THROUGH
LINING UP for his rst indoor 5,000m race seven years ago, Wartburg
College sophomore JOSH MOEN was looking to break 16:00. The early
pace was much too stiff for someone of his limited experience, but Moen
wouldnt back down, nishing a full minute faster than planned. Its a
result he still looks back to fondly an early breakthrough that pushed
him toward bigger and better things.
BY JOHN KISSANE
RUNNINGTIMES / 77
OVERCROWDED RACES JOSH MOEN
Continued on page 79
RTISEMENT)
Racing RFB 73-79.indd 77 2/9/10 9:53 AM
B
y any measure, PATRICK SMYTH had
a successful collegiate career. A seven-
time All-American at the University of
Notre Dame, he was a Big East champion at
5,000m and 10,000m (twice). He recorded 10
sub-14:00 performances at 5,000m, more than
any other athlete in Notre Dame history. He set
the school 10,000m record (28:25.85) and was
fourth at the NCAA championships at that dis-
tance. In cross country, he nished 11th in the
2008 NCAAs.
Despite these successes, Smyth was unable
to secure more than a gear sponsorship (Nike)
when he graduated last year. Blame the reces-
sion economy, but the harsh reality was that
Smyth found himself living on a shoestring as
a professional runner. He enrolled in graduate
school at the University of Chicago, but found it
impossible to balance academic demands with
athletic ambitions. After a couple
months I came to the realization
that the two endeavors were
mutually exclusive, he says.
It was humbling.
With the support of Team
USA Minnesota, which hed
joined in July, Smyth withdrew
from graduate school to
run full-time. Success
on the r oads came
quickly, as he placed
fifth at the national
10K championships in
July (28:49), third
at the nati onal
10-mile champi-
onships in October
(47:09), and second
at the 4.75-mile Manchester
Road Race in November (21:41).
On Jan. 1, he won the 4-mile
Emerald Nuts Midnight Run in
New York City (18:35).
Its been exhilarating, Smyth
says of the transition. Every race
has really been do or die. Going
into every race the objective is
twofold: One, to nish in the
money so as t o stay aoat
nancially, and two, to be
as competitive as possible to increase my vis-
ibility and increase my potential value to shoe
companies loo king to pick someone up.
If that sounds stressful, Smyth insists other-
wise. I think my experience bodes well for the
sport as a whole, he says. At the elite level it
should be about business, exposure, incentive. If
its not, then the words professional and pro-
fessionalism lose signicance.
Serious competitive runners at any level
have to make the most of whatever opportu-
nities the sport has to ofer, says Smyth. Stick
your neck out there and take risks, especially on
the roads, he advises. The road racing scene
is an absolute must for post-collegiate distance
runners who dont have the nancial latitude to
wait around until track season. Its perhaps the
best way to make a name for yourself while also
demonstrating a willingness to compete across
a wide range of distances.
Smyth plans to mix plenty of cross coun-
try and track racing with his eforts on the
roads; he hoped to make the U.S. team for
the world cross country championships on
March 27 in Poland, to lower his 5,000m and
10,000m PRs this spring, and to join a group
of Team USA Minnesota athletes on the
European summer track-racing
circuit. Although mixing it
up this way is differ-
ent from the type
of focused run-
ning he did in
college, Smyth
embraces the
experience,
and so far hes
staying healthy,
avoiding burnout,
and cont i nui ng
to improve.
Were going to stay
on the roads even dur-
ing track season, he says. Its
a great way to experience com-
petition on a regular basis, and
Im really enjoying it traveling
to places all over the country and
meeting interesting people as I get
my name out there.
TACTICS
MAKING THE
TRANSITION
BY GORDON BAKOULIS
RUNNINGTIMES_APRIL 2010
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coach of Team USA Minnesota, and liked
what they had going in Minneapolis. Living
in a large metro area would be an adjustment,
but Moen had the credentials and outlook
the program was looking for and made the
move the summer of 2008. And he found
just what he needed in training partners
MATT GABRIELSON, JASON LEHMKUHLE,
PATRICK SMYTH and ANTONIO VEGA. Tey
really work well together and Josh is very
receptive to coaching, Barker says. As hes
gotten better and gained more confdence
hes become a great racer. He isnt intimi-
dated by anybody.
Tose characteristics were on regular dis-
play last year. In April Moen scored 5K and
10K track PRs at Mt. SAC (13:35) and Brutus
Hamilton (28:26), and he also placed sixth at
the USA 7 Mile Championships (Bix 7) in July.
Ten at the USA 10-Mile Championships
on Oct. 4 in Minneapolis, Moen and ABDI
ABDIRAHMAN pulled away from the pack
after 3 miles and dueled to the fnish, with
Abdi eking out a 3-second win. I felt on a
good day I might go under 47:00, Moen says,
but I was really surprised to run 46:38. He
accordingly adjusted his goal for his debut
marathon in New York, down from 2:16 to
something in the 2:122:14 range.
Unfortunately, Moens lone poor per-
formance of 2009 came in the Big Apple,
where he felt bad early (even though he went
through the half in 1:06:46) and dropped out
at mile 17. I had a fueling problem, and I also
think I went out too hard against the wind,
he says. It was just a bad mix. But while
disappointed, he got past it quickly took a
break, got engaged, and began looking excit-
edly toward a new year. He started things of
on a good note by fnishing sixth in the U.S.
half marathon championships (1:02:53) on
Jan. 17 in Houston.
The marathons off the table for 2010,
says Moen, whol l shoot for t he world
championships A standard of 27:48 for
the 10,000m this spring and hopes to race
in Europe this summer. After that hed like
to run Bix 7 again and the Crim 10-miler
and maybe the U.S. 20K championships.
Ive onl y run one hal f marat hon, he
adds, so my plan is to run some longer
races and kind of work myself back up to
the marathon.
Sounds promisi ng. Are more break-
throughs on the horizon for Moen? Barker
seems to think so. After every race or sea-
son Josh raises his sights and strives for the
next level, Barker says. He always has big-
ger things simmering inside.
tightening qualifying standards, but hes
also thinking about simply allowing more
people into the race. Like most race direc-
tors, though, Morse cant let the event grow
too big. He has to worry about the quality
of the race, which is conducted on nar-
row, winding roads and travels through
eight cities and towns. Hood to Coast and
Western States have si mi lar problems.
Unlike those races, Morse has no plans to
create a lottery system for Boston, and he
doesnt feel comfortable eliminating any
of the 5,000 spots that go to non-qualified
runners. They are, he says, a fact of life,
the price of hosting a major athletic event
that involves a lot of moving parts spon-
sors, charity partners, and the good will of
each of the races host towns.
For competitive runners just looking for a
solid event, the new registration landscape
may take some fguring out. Te era of day-
of sign-up is fading fast, and runners will
need to be just as organized about registra-
tion as they are diligent about preparing for
the physical demands of the race itself. Or,
serious runners can eschew the celebrity
events and compete in smaller, equally well-
organized grass-roots races. But, as Running
USAs Lamppa says, the problems people are
having entering races are ultimately good
for the sport, and he isnt worried that the
net beneft is going to race directors. As far
as the runner goes, I wouldnt quite say that.
Tere are 15,000-plus races in this country,
and so if you dont get into Boston, or New
York City, or Bolder Boulder or something
like that, there are plenty of races out there.
But there is a pent-up demand. People want
to do these races and theyre signing up in
record numbers and as fast as they can.
There are 15,000-plus races in this country, and so if you
dont get into Boston, or New York City, or Bolder Boulder
or something like that, there are plenty of races out there.
Go to runningtimes.com every Monday morn-
ing for a recap of the weekends big races.
RUNNINGTIMES / 79
TACTICS JOSH MOEN
VACANCY Continued from page 76
MOEN Continued from page 77
(ADVERTISEMENT)
Racing RFB 73-79.indd 79 2/9/10 9:55 AM
80 / RUNNINGTIMES_APRIL 2010
NEWEST RUN/TIME BASE.indd 2 2/8/10 3:32:54 PM
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No worries in fyover land, though. Down
below the clouds as you jet west or east,
trail running enthusiasts in Minnesota,
Wisconsin, Illinois and Michigan enjoy
some of the most rugged, technical and sce-
nic trails in the U.S.
Take the Superior Sawtooth 100 in Two
Harbors, Minn., for example, regarded as one
of the most dif cult 100-milers in the country.
Te Superior Hiking Trail is rugged all
rocks, roots and up and down, says race
director LARRY PEDERSON. Teres just
nothing easy about it. A lot of other 100-mile
races around the country have sections on
forest service roads or nice smooth groomed
trails. Tis is 100 percent rugged trail. Tats
why a lot of people come to race. It is so dif -
cult, theres an added challenge to it.
The Midwest has always had a robust
running population, especially in pop-
ulat ion centers l i ke Madison, Dulut h,
Minneapolis-St. Paul and Chicago. And with
many metropolitan areas designating trail
running courses in park reserves, trail run-
ning is alive and well in the Midwest.
Outside of the cities, the Midwest boasts
a wealth of long-distance trails. Combined,
the Superior Hiking Trail in northeastern
Minnesota and the Ice Age Trail in Wisconsin
ofer more than 1,000 miles of accessible trail
running adventures, just to start.
And off-roaders f ind no lack of races,
either. Wisconsin is very fortunate to have
a great number of superbly organized and
scenic ultra races, says JEFF MALLACH,
race director of the Ice Age Trail 50, the
fifth-larges t 50-mile race in the country.
The North Face Endurance Challenge in
Madison drew 1,250 runners in four races
from 10K to 50 miles last October, with 80
percent of the running being held on sin-
gletrack trails.
Off The
BEATENPATH
TECHNICAL TRAIL RUNNING THRIVES IN THE MIDWEST
BEST TRAINING RUNS
SUPERIOR HIKING TRAIL
The Superior Hiking Trail is a 205-mile long wilder-
ness trail that follows the ridgeline high above Lake
Superior. Located in northeastern Minnesota, the
Superior Hiking Trail runs from Two Harbors, Minn.,
to the Canadian border. Trailheads and parking areas
can be found every 510 miles. The SHT is used for
several of Minnesotas most popular ultramarathon
trail. races. shta.org
THREE RIVERS PARK DISTRICT
Three Rivers Park District is a park system near
the Minneapolis-St. Paul metropolitan area.
Within minutes of the downtown business cen-
ters, runners can disappear into the wilderness
on 200 miles of trails that can challenge the most
experienced trail runner. threeriversparks.org
ICE AGE TRAIL
The I ce Age National Scenic Trail is a 1,000-
mile long path wandering through 30 counties
throughout Wisconsin. The Ice Age Trail cele-
brates the landscape left behind when glacial
ice carved the earth more than 12,000 years ago.
The trail is used for several popular ultramarathon
runs. Guidebooks provide detailed information
about dozens of trail segments. i ceagetrail.org
BEST RACES
TRAIL MIX RACE
April 17, Bloomington, Minn.
The 19th annual Trail Mix, which includes 25K
and 50K events, is run on a course in the Hyland
Lake Park Reserve featuring wood chip and grass
trails arranged in 12.5K (7.75 miles) loops with aid
stations every 2.5 miles. Trail Mix race proceeds
are donated to the Three Rivers Park District
Adaptive Equipment Fund. trailmixracemn.org
THE ICE AGE TRAIL 50
May 8, La Grange, Wis.
The 29th running of The Ice Age Trail 50 will fea-
ture 50-mile, 50K and 50K relay events. Part of
the Montrail Ultra Cup race series, the course
follows the Ice Age National Scenic Trail in
southeastern Wisconsin. Participants encounter
prairies, ponds, marshes and more than enough
hills. The course record of 5:53:21 was set in 1988
by Andy Jones. The 50-mile nishers receive an
Ice Age belt buckle and those completing the 50K
get an Ice Age key chain. badgerlandstriders.org
AFTON TRAIL RUN 50K
ULTRA AND 25K RUN
July 3, Afton, Minn.
The Afton Trail Run is a USATF-sanctioned
event. The course is a hilly, 25K loop meandering
The Glacial Trail races are run amid the changing colors of fall foliage in Greenbush, Wis.
BY LOU DZIERZAK
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THE MIDWEST OFTEN SUFFERS from an inferiority complex when
it comes to media coverage of trail running and outdoor recreation. With
their majestic mountain ranges, deep canyons and coastal perches, Western
states offer mouth-watering vistas, and most of the images of trail run-
ning. Back East, where most of the countrys population lives, trail events
up and down forested mountain ranges get their due.
82 / RUNNINGTIMES_APRIL 2010
TRAILS

Trails RFB.indd 82 2/3/10 3:13 AM
through the parks trail system. Bordering the
St. Croix River, the trail rises and falls on long
climbs from the river bottom to awesome vistas
on the blufs above. The rocky ravines challenge
uphill stamina and downhill balancing skills.
aftontrailrun.com
TAHQUA 25K & 10K TRAIL RUN
Aug. 15, Paradise, Mich.
Set on the northeastern edge of Michigans Upper
Peninsula, the singletrack course on the North
Country Trail winds through spruce forest, pine
ridges, bogs, jack pine savanna, and past sev-
eral lakes where attentive runners may spot a
moose. Near the finish, runners hear the roar
of Tahquamenon River owing over the largest
waterfall east of the Mississippi.
gre atlakesendurance.com
DANCES WITH DIRT
July 10, Baraboo, Wis.
The Dances with Dirt Devils Lake event includes
a 50-mile relay, 50 mile, 50K, half marathon and
marathon. The courses wind through Devils
Lake State Park and the nearby Ice Age National
Scientic Reserve. dwddevilslake.com
DANCES WITH DIRT
Sept. 11, Hell, Mich.
Yes, if you run this race, it means youll be run-
ning in Hell. It might not be that bad, but its
no walk through the pearly gates, either. Youll
find a rocky, muddy course in the Pinckney
Recr eati on Ar ea that winds ar ound sev-
eral lakes on tantalizing singletrack trails.
dwd hell.com
FALL SUPERIOR TRAIL RACES
Sept. 1011, Two Harbors, Minn.
The weekend celebration of wilderness run-
ning includes 50-mile, marathon and 100-mile
events. The Superior Sawtooth 100 Mile Trail Run
is a point-to-point, starting at the Gooseberry
Falls State Park Visitors Center, and nishing
near Caribou Highlands Lodge in Lutsen, Minn.
Participants enjoy 14 aid stations and never go
more than 10 miles without support. More than
99 percent of the course is on the Superior Hiking
Trail. Race director Larry Pederson calls it one of
the most dif cult 100-mile races in the country.
superiortrailrace.com
THE NORTH FACE
ENDURANCE CHALLENGE
Sept. 1819, Madison, Wis.
Saturday events include the Gore-Tex 50 Mile,
50K, marathon and marathon relay. The course,
located 60 miles east/southeast of Madison, is in
the southern section of the Kettle Moraine State
Forest and uses a portion of the Ice Age Scenic
Trail. On Sunday a half marathon, 10K, and 5K
are designed to get road runners into the woods.
www2.thenorthface.com/endurancechallenge/
index.html
GLACIAL TRAIL 50M, 50K
Oct. 10, Greenbush, Wis.
Hosted by the Badgerland Striders, largest run-
ning club in Wisconsin, the 24-year-old Glacial
Trail 50-mile and 50K race is an out-and-back
course that follows the Ice Age National Scenic
Trail in the northern unit of the Wisconsin Kettle
Moraine State Forest. badgerlandstriders.org
WILD DULUTH 100K, 50K
Oct. 16, Duluth, Minn.
The Wild Duluth 100K and 50K courses follow
the high ridges that run through the city above
the southwestern shores of Lake Superior.
Participants will encounter a narrow singletrack
route through the woods with overlooks to the
largest of the Great Lakes. More fantastic scenery
than you would expect in a city of 80,000 people.
wildduluthraces.wordpress.com
WILD, WILD WILDERNESS RUN
Sept. 26, Danville, Ill.
Held on the winding trails at Kickapoo State
Recreation Area, this 7.5-mile race ofers some
of the best aspects of high-cadence cross coun-
try running and rugged wilderness trail running.
There are steep climbs and descents, rocks, roots
and mud and a few creek crossings some with
a bridge, some without. kennekuk.com
BEST TRAIL TOWN
Madison, Wis.
Host of the Madison Marathon, Ir onman
Wisconsin and The Nor th Face Endurance
Challenge, this chic college town, second-larg-
est city in Wisconsin, ofers abundant running
resources and a vast trail network. The 40-mile
Badger Trail connects to several other trails
including Military Ridge and Sugar River trails
and runs from Madison to the Illinois state line.
The 40-mile Military Ridge State Trail follows
a Rails-to-Trails conversion of the Chicago and
North Western Railway corridor. The crushed
limestone trail with a grade of only 2 to 5 per-
cent winds through forests, wildower prairies,
wetlands and small villages. Just south of the city,
the 23-mile Sugar River Trail meanders through
wetlands and forests on a segment of the lon-
ger Ice Age National Scenic Trail.
WILD
THINGS
KNEAD AND
SQUEEZE
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Tr ai l r unner s,
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only two food groups:
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of peanut butter.But now you dont have to
concern yourself with aid stations to go natu-
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all-natural and, in many cases, organic treats
that come in convenient 100-calorie and 1.15-
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with the added bonus of protein, fat, salt, and
other nutritious attributes, you can satisfy
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honey peanut and almond, cinnamon peanut
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Wild Duluth 50K, Oct. 16 near Duluth, Minn.
RUNNINGTIMES / 83

MIDWEST TRAIL RUNNING WILD THINGS
Trails RFB.rev p83.indd 83 2/5/10 2:37 PM
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Kids enjoy an impromptu race on the track down the hill from their school in Iten, Kenya.
Kenyan kids copycat and aspire to be the next great global stars. Running back and forth to school
and during after-school activities is fun, and as they mature these Kenyan children build strong aer-
obic bases naturally. Kenyan kids goof around running like American kids enjoying basketball and
football, emulating their favorite sports idols. This photo reminds me of racing my schoolmates in
primary school. We used to make up imaginary tracks in the woods and race each other while we
were supposed to be herding goats, sheep, and cows. BOAZ CHEBOIYWO
ART OF THE RUN
Art of the Run RFB.indd 84 2/3/10 2:58 AM
RUNNING IS LACED INTO
THE HUMAN GENETIC CODE
IN THE SAME WAY THE 360
LACING SYSTEM IS LACED INTO
OUR SEAMLESS RACE UPPER.
RunLikeAnAnimal.com

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