GET MOTIVATED NOW! 4 —/j lly ¥ Fu Yor > Fit “& PAGE 38 : y m~ y “ay Recharge Your * * Running—And WORKOUTS TO ww Stick With It! OLYMPIC MARATHON TRIALS Best Winter Foods For | oko Runners y ONE VITAMIN YOU NEED EVERY DAY The Benefits of More (And How to Choose One) Miles, Less Intensity th ANNIVERSARY How a Hollywood Rebel and Me Inspired Cast le History The Surprising Truth About Exercise & Alcohol vi RUNNERSWORLD.COM UNNI NE °4 tis uk ta Ra IDE OF YO i!(a Uta Lad EVEN THE MOST INNOVATIVE TECHNOLOGY WON'T HELP MUCH IF YOUR SHOE Lil fis nH ily ald Chastit SE eT Te ee aT TO ant SUPPORT. THEN WRAPPED IT ALL UP WITH THE NEW DYNAMIC FIT BA) Her ri aE ear Uae ENA ULB Les Uae Oma Okhk V hy Bok Le we Rk OLY www =r ™ LA Bak ENT Xi FOR SOME THE ULTRA LIFE IS A FRIENDLY GAME OF SOFTBALL, A WEEKEND, r BIKE GROUP OR SEARCHING FOR THAT PERFECT ROUND OF GOLF, IN THE END, IT'S ALL ABOUT HAVING FUN. WITH 95 CALORIES, 2.6 CARBS AND ONE EXCEPTIONALLY SMOOTH TASTE, MICHELOB ULTRA IS THE SUPERIOR LIGHT BEER PERFECTLY BALANCED FOR YOUR LIFE WHAT'S YOUR ULTRA LIFE? TELL US AT FACEBOOK. COM/MICHELOBULTRA 5 Micliclob LT RA AMS CARBS 2.6 GEALORIE s 42% A\ ah1 Page- Photograph by DYLAN COULTER (Rs cs: Books 2 Wc Nike +: Comer Scot MeMobag Aegatel- hors Sov 1 Salazagent Come St February2012 RAVE RUN EDITOR'S LETTER CONTRIBUTORS RUNNING COMMENTARY HUMAN RACE Tivo moms tran for a shot at the U.S. Olympic team. PLUS: The Intersection What It Takes To... Ask Miles: Back Story: kas Verzbicas PERSONAL BEST ‘THE WARMUP Here's how you can rule the great indoors this season, TRAINING Fun ways to stoke your winter treadmill workouts, FUEL Unsung fruits and vegetables can be stars in a runner's diet. MIND + BODY Meet your goals with the help of the right training partner. COLUMNS ‘THE NEWBIE CHRONICLES Shih! Ujust ran 8 miles (and didn't hate i) By Marc Porent ROAD SCHOLAR A run with total strangers can be, well, eerily thrilling. By Peter Sagel FEATURES TOTALLY FIT This new, intense cross-training plan can give you extra strength and speed for the long haul. By Selene Yeager BEER RUN! A (somewhat) scientific look at how a postrun pint (or two) Impacts your favorite activity. By Christie Acchwanden ‘SHE CAN DO IT! Desi Davila brings her Boston-tested, blue-collar work ethic (and the best QT] to Houston. By Buuce Barcott ‘THE COMEBACK KID Fit at last, Dathan Ritzenhein wants to in By Christine Feonessy IN CHARIOTS THEY RAN Behind the scenes of the Oscar-winning film. By Joho McLoughlin GEAR Five wallet-riendly treadmill RACES + PLACES New Mexico's Mt. Taylor Quad wil test..everything. M.A RUNNER Ben Gibbard, lead singer of Death Cab for Cutie. Interview by Anny Renink Sell HOME STRETCH ee et Cert} P46—= P.28—= P.26—= sees P.S@—= COVER =P.38 =—p.22 =—P.60 aP.35 =—P.70 Eventhough hives in Los Angeles, isa year-ounditreadmll, tse. Inf the runing «coach {who wil make his 26.2-mile debut this yea) regularly advocetesthe benefits ofthe‘ and indoor running in general tohisstudents Sik, 31, spentabout ive years researchinghis upcoming book about readeill runing." deftly practice whatl preach” PHOTOGRAPHED exclusively for RUNNER'S WORLD by in New Yor RUNNERSWORLD.COM 3.ee ee ee ae ees eeoie dOd Ce) ee 811g Geoffrey Mutai’s record-setting win was an appropriate ee enc eae ec eee The eee a red carpet party, exclusive giveaways, book signings, See Re ens eas Se ene ena November 4 was.a highlight of the weekend and fat ae ae eee UL eee] eer ee eect) Dae rs eek ea inspirational ite and career of Grete Waitz, a running icon who won nine ING New York City Marathons and an Tu Ce ea ara) SOE Ceo eee ceric UTE cL cn ea ad hurdler Lolo Jones, Olympian and Steeplechase record Teer uu a eee Re ey CE ae ea es president and chief executive officer of New York Road Runners Mary Wittenberg, among others. Sie es ee ee eee ge Cr ee ee eid Seer ee eee Le ‘Suunto training package and a free set of wireless en eee eee eMC Re uci OPe ue eme Cu nace) Pea eae Eartierin the week, the world's leading shoe Toten CeCe nna SU ee om eRe OMe ate tcc Be en ee ead Cee eee nas ere eae ne aaa) Cee et eee CLL Spikecross 3CS and International Best Minimalist Breet ee ae cr Fora full recap of New York, visit runnerswortd.com, iene ret Ramer sWo's Novem cover abiete Cree ety oe eee eal een ares eer oer ered etree iirenernat vary | J Shall om ssn, eatEDITOR'S LETTER Kids Are All Right 'M WRITING THIS AT NOON on a Saturday after returning from one of my worst runs ever. [actually only ran fora couple of miles, stopping and starting again and again for half an hour. barely broke a sweat and certainly didn't return in the clearheaded, endorphin-rich state I've become accustomed (addicted?) to, But this herky-jerky effort was also one of my best runs ever, because today I ran with my kids.» It’s been happening a lot lately. change into running clothes or talk to my wife about when I'm going to run, and one or two oral three of them will say, “1 wanna come!” In fact, ve had only afew solo weekend runs since July, when I bought Lola, 10,and Tristan, 7, ther fist real running shoes. (Brody, 2, does fine in Velerosstrap hand-me-downs) Lola is a natural, with along, effortless stride and perfect form clearly inherited from her mother, an All-American hur REMEMBER: FUN! “Titan Willey and his cousin Anita tearing itupon Lake Michigan. dlerin college. Running beside her on this December day, Itoldhershe looked great, and moments ater she was peckingat her shadow, grinning. She says she wants to join Gilson the Runanddoa 5K Lasked What she likes about all ofthis, and after thinking about it for a minute, she said, "You always feel betteraftera run.” Tristan’ limbs seem to get longer by the week, and when he really pushes it, hiskneessometimes knock together. Lola can take him inaraceat east for now. But he loves it more, and he's the one who joins me most often. Ican tll he relishes the physicality, the link between effort and progress. “Holy cov,” he said today, ‘that's the fist time! made it up that hill without stopping!” His shoes, blue and white out ofthe box,are now the color of gravel and wearing through in the tos. ‘When Brody comes along, he does ev exything in his power to keep up. He be- gins every run in our jogging stroller but never stays seated forlong The fourof us make quite a picture, 'm sure—a three foot toddler chasing his siblings, who are 20 yards ahead, with me bringing up the reat, pushing an empty baby jogger. Lest this sound too Norman Rockwell, here's some reality: My running window today was 1030 to 11:45;what withall the outfit-changing, snack-gathering, and cajoling into the stroller, we didnt start until 11:0. But the annoyances quickly slipped away. Lola spotted a woodpecker, so we stopped to, you know, commune ‘When this whole thing began, | vowed to keep things light. Five minutes late, Tris asked fora water break So we took one. ly thisisno way to train, Nowon: der rana half marathon in November 11 minutesslower anda few pounds heavi 1) than a year ago. My Boston qualifier is feeling farther and farther out of reach. ‘las, runningisinherently aselfishact. Its healthy and lfeaffirming, yes, but we do it mostly for ourselves, by ourselves This gets tricky when you have kids. Its hard to get away fora two hourrun,even harder when they want to come along. Butit isnt easy to give up yourrun, either. Still atleast for me, the upside is obvi ous. 'm sharing something I love with ‘the most important people in my world, passing along healthy habits and maybe something they'll ove, too. And I see run ning differently now, because my kids remind me how simple and fun itcan be. Best ofa, I see them differently because running brings up thecurtain on usall in away that ordinary life doesnot. The joys of running aren't always about the run. DAVID WILLEY EDITOR-IN-CHIEF CONTRIBUTORS = EDpIEGUY BRUCE BARCOTT Fearuary 2012 ‘What makes Desiee Davila run? “Hard work"says Barcott, who profiled the Olympic hope in “She Can Dot” (page 60)."Des finisher purpose within her wor” he says, Barot has also profiled Kara Goucher and Shalane Flanagan for RW, For"Beer Run!" (page54), asemi-scientificlook athow akohol eects exercise Guy founda humerous approach or the opening photo collage Guy'sceative pracessivolved about OO sources. “Every aspect! theimage needed someting” Coutesy Dennis CapperRUNNER'STHE) EDITOR-IN-CHIEF DAVID WILEY ART + PHOTOGRAPHY onune USER EXPERENGE ARCHITECT KEVIN RABE BRAND EDITOR WARREN GREENE ‘SENIOR VICE PRESIDENT, PUBLISHING DIRECTOR CHRISTOPHER L. LAMBIASE untia BOO 1 Rodale Robert Rodale 1971-1990 1990-2008 . 9 “Thomas A ssh Paul mecintey CatopnerLLombiase ‘Sif Grow Publisher ‘Alison. Faenbory steve madden \We inspire and enable people to improve their lives and the world around them, Rodale ine. 400 South oth Stroot orb aerstrt ‘osalecor RUNNERSWORLD.COMALL INCLUSIVE “Why Is Running So White?" (December) brought tears to my eyes and joy to my heart. 'mabblack woman who has been a distance runner since age 15, Young black girls need role modelsin the community and in the pages of publications like this one. Black girls do run—and we're ready to become part of the conversation and the wider running community. KIMBERLY GLENN, Nashville Tam an African-American distance run. ner. Iran cross-country in high school, and have completed 11 marathonsasan adult. Itnever bothers me when Iam one of only a few black participantsat a race Trun for the joy I get from moving through space, which is truly color blind. agree with Geneva Hampton, who said, “What I love about marathoning is the road doesn't care what color youare”'m sure all of the 67" red haired marathon ers (surely another under-represented group) agree, too, JONATHAN LEE, Campbell, Colifornia GIRLPOWER Members of Black rls RUN! chapter gather in downtown Atlanta I was disappointed to read “Why Is Run ing So White?" In a world where every. thing is dominated by political correct ness and racial quotas, I took comfort in the fact that running isa race- and gender neutral sport. The bottom line is that anyone can do it. You don't need talent, and you don't need expensive equipment. \Wedon't need affirmative action tocreate a more diverse running movement, We need willing participants. LANE GREMILLION, Pineville, Louisiane EVERYDAY PEOPLE Thave been a Runner's World reader for at least 15 years. The special Readers Issue (December) was the best ever. 1 was thrilled to see articles from cover to cover about regular people—runners like me who struggle with weight is sues, chronic disease, injury, rough days at work, poor life choices—who persist because they recognize the healing to be found through running. Thank you for the stories of Ben Davis, Christine Orr Bill O’Shields, and all the others who make up the real stories of the runner's world, LORI CHURCH, Greenvil, ‘South Coralina NOW ON & RUNNERSWORLD.COM SURVIVE THE SEASON Whenit gts cold and blustery, and daylight becomes scarce, can behard tocooxyourselh cut for arun Inlement weather like snow, let, andicecan makeit even tougher. Our winter running page canet you know what to wear, when tego, and why braving thecoldis worthit. See italatrunnerswor comfwinter to FeaRUARY 2012 VIDEO SPOTLIGHT SHOES OF THE FUTURE Get neal, behind the-scenes lok at this year's forth ‘coming shoes from Asis, Vibram, Saucony, and more at ‘unnersworl.com/2012-shoe-prev TRAINING, DAILY Asitsname suggests, our newest blog, Ting Doi, s updated everyday with the atest news, insights, and advice rom the world of spots science, See what's new—and use itasrmati> vation—attrainingdally.tunnersword.com, ONLINE POLL What do you do to avoid getting sick? Eataheathy det 41% Slep eight plushoursa night 37% Take vitaminsupplements 13% ‘Skip aruniftim feeling 3% Basedon3,738respondent toan RW survey &THE LATEST Updates on runners who've appeared on our pages [At the ING NYC Marathon on November 6, Lauren Fleshman (November) ran a 2: Results for other previously featured runner Ethan Zohn (July), who is currently undergo- ing treatment for a recurrence of Hodgkin's lymphoma, 4:20:46; Lyz Best (September), Sia te Appleman (October), 3:45:42; Gesine Bullock-Prado (October), 4 jogging for most of my adult life. started ing more frequently five years ago, and now Iofien finish in the top five percent of my age group in 5-Ks and 10Ks, So to hear my mileage range dis. missed as “newbie” stuff—well, ouch. =VIKI BOK, Jamaica Poin, Massachusetts (One small phrase in Bob Cooper's “Win. ter Break” (Training, December) raised my hackles, Cooper refers to“ I survived my own attempt at suicide in September 2010, so Amanda Gladin Kramer's story ("Saved,” December) really hit home. 1 know Iwas lucky tobe givena second chance at lif living, [have just started train Disney Princess Half Marathon on Febru ary 26,1 was an avid runner before the attempt, and it is exciting to be running again. For me, running is life. Thanks for continuing to share and inspire. PATTY, Batesvil, Arkansas FORTHE RECORD: On page 96 of “Why Is Runni wwe incorrectly stated the year that Ted Corbitt was inducted into the Distance Running Hall of Fame. It was 1998, not 1988, Also in the December issug misspelled the last name of weather anchor Roberta Gonzales (“Who Inspires You?") Send comments te letters@runnersworld.com. f published, you'll receive an RW T-shirt. DUNT BURP ge hs it MOS ITS (tl Bat it qiiit geri -oyeT er ET Ey]MARATHON WEEKEND HIGHLIGHTS. ‘Special Screening of Joan Benoit ‘Samuelson’s Film - “There is No Finish Line” Presented by Key Buick Pasta Dinner Featuring a Panel of Running ‘Superstars including Bart Yasso, Joan Benoit Samuetson, Jeff Galloway and more! Marathon, Half Marathon and Relay followed by Post Race Party with Sister Hazell Awards ceremony, refreshments. and pink champagne! / Peek aTing SD qgumane / \ with 2 FP OE Y, wmome 0or FINISH BREAST CANCER SANOFI Benefiting MAYO CLINIC and Women Living with Breast Cancer | Please continue to support and follow us Md 26.2withdonnaHumanRace Kristin Bary (he Shee Peri ‘serious fun preping for the Houston showdown BY SCOTT DOUGLAS RN eae tart tad Seen ta secret as tin Barty, to plan where and when they're going to run that afternoon. : Reinet nents rks cous anomie cot imraets Cree eeu ace 10and 20 miles around Portland, Maine, before rushing hhome to get their kids to the school bus stop. m In the darkness and extreme cold, they've logged their miles co and kept a steady conversation going—sometimes = 3 Pee er nea 2 Eee ern ei tema» : Crane SUL Mtshhas propelled both to excellence. Piers, 40, is a 2:37 marathoner and the 2011 national masters champion at the dis, tance, and Barry, 38, hasa marathon PR of 2:40, Next stop is a warmer climate: the 2012 Olympic Marathon Trials in Hous ton. (See our Trials preview, page 60.) Although Piers and Barry will likely trail the top three winners by several minutes, just lining up at the Trials ranks asa rare accomplishment. To qualify, a woman must run faster than 2:46, In 2008, only 124 women—Piers and Barry among them—finished the event. “There's no way I would have accom plished what Ihave tainingon my own,” Piers says. “Kristin feels the same way” ‘The two do whatever it takes to meet their running goals without disrupting their work and family lives. After the morning run, Piers, who has three chil: dren ages 8 to 11, is off to her job as a ‘nurse practitioner, Barry,a nonpracticing attorney with kids 7 and 10 and a hus- band who's often away on business, is now a high school cross-country coach, ‘They run early on weekends, too, 0 they can be home in time for family activities At first glance, the two aren't likely candidates for best friends, Piers is outgo: ing, a hugger, and seems to be ina differ ent outfit for every run. Barry is intro- verted, a reader, and prides herselfon her 15-year-old tights. Piers is the natural marathoner who thrives on long runs and tempo workouts; Barry excelsat SKS and pounding out repeats on the track But the counterbalance seems to work. “I'm more analytical,” Barry says. Sheri’s better at dreaming big and not putting limitations on performances. “Kristin isa friggin’ running encyclo- pedial" Piers says. "Ifshe says we can run race ina certain time, we can.” In 2005, they met at a turkey trot, which Barry won. Although Piers was a [HumanRace] MOMS IN MOTION ‘Atte 2010 Beach to Beacon10-K, Pers (LJand Barry fishes together andhung wth he kids. state champion in high school crass country and on the track team, at the time she was running only 20 miles a ‘week and finished a minute behind Barry. ‘The two got totalking. Barry encouraged Piers to join the Dirigo Running Club, which helped Piers get motivated to train harder. By that fll, she dipped under 300 in the marathon for the first time, At the 2007 Philadelphia Marathon, they ran side by side from the start, hold ing hands as they finished in 2:45:37, good for a 2008 Olympic Trials qualifier. Inthe years since, they've increased their ‘raining to 120 miles per week. They lean on each other formore than mileage. When Piers was going through a divorce in 2009, “it was nice to know I had Kristin to confide in.” Piers comfort ed Barry through a knee injury in 2010. If you had asked them a year ago how much longer they planned to keep bal ancing high level running with the rest of their lives, they would have said the 2012 Trials would be their swan song, Now they're not so sure. “Lfeel like we've been saying ‘one more year for forever” Barry says. She looks at Piers, shrugs, and the two laugh. ‘Adds Piers,“It blows my mind that we never run out of anything to say, even afier all those miles." _5>” NBC WILL BROADCAST BOTH THE MEN'S AND WOMEN'S 2012 OLYMPIC MARATHON TRIALS ON JANUARY 1é FROM’ TO'5 PM. (EST). “ ‘TOP SPOTS cof Pura, makelto the front list (12and 24, respectively), SS ULTRA DEBUT Utrarunning hits the big seen: In Unbreekable: The Western States 100, Kilian ornet sips tris, ‘getslost—and stil wins. Fearuary 2012 Kevin Plank, 38, founder of Under ‘Armour, and FareKoch, 32, CEO half of Fortune's "4OUnder 40” FASTFOOD allNate Appleman L the fastest chet: He inished the NYC Marathon head ‘of Top Chef Rchard Bis (C) andEstalys Joe Bastiaich, ‘SUPER SURPRISE? Dallas Maverghs our Mark Cuban teases Sper Boul promo with Skechers Gorun sng, “Well take the business of sports toanewlevel Tune inFeb.5. ROCKIN'HIS BODY ‘Sprint workouts prepped Justin Timberak for his InTime role. Hefleeshis, ‘comedy muscle nextina 2013 Coen brothers lick. sy Skechers Shoe ate)See e en Deeg oe eee cect ed eee ee) a F i i q prius v6 ‘HumanRace. WHAT IT TAKES TO Run 135 marathons in 365 days EDETTINGHAUSEN) 4°, of Murrieta, California, logged 135 marathons in one year, with a 4:30 average finishing time. Completing that many races wasn’t cheap, though—he spent about $15,000. ‘To save money, the CPR trainer drove to most events, slept in his car, and ran three races a weekend. ~GAILKISLEVITZ “Im not tat talented, but felt the need to send a message to all runners that anything is possible if you believe you can doit” Buildatrack onafarm Build it and they will ‘come? Organic farmer \VONITA MURRAY, 25, hopes so. In December, she started construction of a 400-meter dirt and ‘gravel running track on her four-acre Mariposa Valley Farm in Woodland, California. The Navy veteran and former bodybuilding champion plans to open the track to the public this spring. B08 COOPER ating nutritious food ‘and getting exercise are both integral to your health. My aim is to improve the health of the people in my community.” Train in Iraq for a100-K Last May, JASONISCHLARBY 3, » major-select in the Air Force who lives in Boulder, Colorado, was deployed to Tikrit, trag, to help train Iraqi cadets. 4 ‘The USA 5O-mile trail champion also squeezed in twice-a-day-training for the January 7 USA 100-K Trail Champion- ships in Bandera, Texas. —G.K. “It takes passion ta do this. | sacrificed the few spare minutes ina day !had to run. The training helped keep me going.” [Send nominations to whatittakes@runnersworld.com. Rea pee Co First in Fun There are many ways to win 26.2. Yes, Elvis? AST APRIL, 20 members of the United Kingdom's Uni versity of Huddersfield marching band completed the fastest (and presumably most musical) marathon by a band (7:55:00) at the 2011 London Marathon. Keeping the beat for the better part of a day may sound crazy (tired lips, and feet, not to mention fight-song fatigue), but plenty of people have covered 26.2 miles in strange ways. Here area & few of the standout Guinness World Records set while run. ning marathon. —Megan Hetzel Girl Power Jil Christie beearne the fast- fest woman to run a marathon dressed as a superhero (5:08:55, as Super Gie) at the 2010 London Marathon, Super Speed In20M, Michael Wardian ran the fastest marathon in a superhero costume (2:34:56, dressed as Spider- Man) at Piney Point, Maryland's Lower Potomac River Marathon, He won the race outright, too, rope to run the Milwaukee Lakefront Marathon as one (68:31, raising money for Jenny Crain (above), an elte runner who, in 2007, was hit by 2 car during a run ‘and badly injured 2 2 5 5 Rock and Roll lan Sharman of the U.K. ran the fastest ‘marathon dressed as Elvis (2:42:52) at the 2003 Seatie tiation. BD Juggling Act Conadian Michal Kapra (aka. The oggler) claimed the Y fastest marathon while “jogging” three 4 Chain Reaction Last October, 62 runners hooked themselves toa long the 2007 Toronto Waterfront Marathon. OF THE 72 MARATHON-RELATED GUINNESS WORLD RECORDS, THE BOSTON MARATHON CLAIMS THE FIRST ONE: THE OLDEST RACE. Fearuary 2012ASK MIIES He's been around the block a few times—and he's got answers DEAR MILES, collisions. And to brandish a There's a girl in my training pointy stick. You know, just ‘group who's constantly jam- ta get everyone's attention. ‘ming herself into tight spots between other runners. DEAR MILES, How can we give her a Occasionally, when I’m about toback off? to pass another runner dur- JEFF J, St. Louis ing a workout, he'll suddenly Oh, there's a whole range of speed up as if he wants ‘options. At one end, you have to race. What gives? And things like handheld aichorns should | take the bait? and pointy sticks: at the other, —ALEX M., Houston cre ting Or amelie Se RST a refresher course in courtesy. You know, it's easy to stereo- thing. Whatever the cause, it's aa While the former may be more typeina situation like this. annoying. Especially when all DEARMILES, satistying—and les likely to Sole's go! The situation you you want to dois nish your Fm racing and fear the fla. Victor SaerPhotofun(Verbicas& Ryu: Courtesy Spalting CBasktbl Sereda dense amen, adn kau ated tanger trata? isenore ature Here's spe myexpeence—neay avaye. cg” labs witha, fafune handshakes and fal Rather than sigingthis —mvohesramarsofthe male” Spthebest wean doisty to wild youte weird not itor yeurnonrantovemind Fanning thing ties Tyo pees Orearyapohtysték, ofan hope er te ber. £ Siewduigrcipingaaon cue pst gy sion | gombermeeses tl Saivgunyied wach £ Teterationmnics —areelenmrunt Win? hue S eee | “Glan” about rear fata Mayes estos Felow Mion fot ot totic i BACK STORY Lukas Verzbicas, 1 The high school four-minute miler has a new goal: world’s best triathlete Colorado Springs 1] The old college try | tried to 6] Taste of home I fave this pute my facture in Cunning Lithuanan salad my mother makes tut wasn't comfortable. nee So | decided to leave V. of Oregon in November 2) 7] Wall of fame ! have. posters of Michael Phelps and Steve, Prefontaine. st love Taining for tion by JOSH COCHRAN; Photograph by ZACH HETRICK (erties: Courtesy three sports has kept we Fanny 3] Euro ties We. left Lithuama when | uias f 4) Hoops I can't play, lidl'ma\Bedlc funk 5] Secret weapon Fartleks. 8) Patience My goal is the 2016 Oympres 9] Early start As a baby 1 was arcund elite runners 10] Big moment Jim yun ight) hugging me after my sub-four mle, He's a legend.Sleepy. Hdppy. Grumpy. \ And That's Just The First Three Miles, \ Disneylahde Half M@rathon Weekend Aug. 31-Sept. 2, 2012 o Retrace Wolf Disney's foots eps during a magical race through Disneyland. Resort, and rui ISNES tun inside Agel Sladium|pf Anaheim as cheers echo through the crowd. This is The Happiest Rage On Earth! Don’? be Bashful. Registration begins January 18 and fils quickly. 6B] | envisney.comlon by PAUL BLOW PersonalBest ls e}S5 MIND+BODY 35 THE WARMUP: Bring It In jays The Pul: Oars ie 2a. oe Which conditions are theCold .» TAKE ACLASS The most likely to drive you to the treadmill? Icy conditions 35% | run outside no matter what 26% training is the perfect time to try yoga, CrossFit, or Zumba. Cold rain 25% cena ee Temp below iF Ties aaa eee Snow 3% GET IN WARM WATER Use a flotation belt and “jog"in an indoor pool Starting in the deep end, go"“hard! to where your feet touch, and return at the same intensity to the deep end, Then do an easy" lap. Repeat for 30 to 45 minutes. BUST’MILL BOREDOM Set your ‘music player to shuffle. Warm up for one song, then run fast for 60 seconds at the beginning of each song before returning toa comfortable pace. Repeat five to 10 times. Cool down with one song. For more, see ‘Inside Job" page 20. BakeA Hot Treat Use forced indoor time to bake healthy, delicious treats like Mark Bittman’s vitamin-packed whole-grain ‘sweet-potato muffins. Freeze extras for midweek snacks. For recipes, go to runnersworld.com/bake, Running the Numbers 12.7 The speed, in miles per hour, ’ treadmill would have to Breathe Deep Researchers in Italy found that people who underwent focused deep-breathing exercises before and during physical exertion had higher levels of blood oxygen and were able to perform for better on exercise tests, reach to accommodate Patrick Makau running his world- record marathon pace (4:43) Treadmill (n.): A torture device perfected in the 20th century, designed to destroy one’s mind through sensory deprivation and monotony. “MARK REMY, runnessworl.com executive eto in The Runner's Rule Book RUNNERSWORLD.COM 8Inside Job era BY LAUREL LEICHT THEN IT COMES to icy roads, even the toughest runners head for the ‘mills. But run ning inside doesn’t have to compromise your workout—youcanstill accomplish the purpose of yourrun with afew tweaks. First off, be aware that your form changes on a treadmill, says Matt Barbosa, coach for Chicago Enduran Sports and Fleet Feet Chicago. The con fined area alters your proprioception, or the sense of your body in space. You tense up, shorten your stride, and react to the belt's movement by picking up and put ting down your feet rather than pushing offas you would outdoors. To encourage proper push off and compensate for the lack of wind resistance, raise the incline to two or three percent and lean slight forward from the ankles, says Barbosa, With that as your starting point, here's how to translate your regular workouts to the great indoors. Since most (read: affordable) treadmills, don’t come with a decline setting, mim icking the stress of running downhill re quires an additional move or two off the treadmill, Like downhill running, both, Tunges and squats cause the tissue dam- age that ultimately creates stronger quad muscles, says Carwyn Sharp, Ph.D., sistant professor of exercise science and nutrition at the College of Charleston. ‘TAKE ITINSIDE > Warm up for LS to 2.5 miles, then raise the incline to three oF four percent and! run for two minutes at 1S seconds slower than your 10-K nace (or 1 pace that feels moderately hard). Raise the machine's incline to four to six percent for two minutes, then six to 10 percent for two minutes, Run at two percent for two ‘minutes, Repeat the sequence two to six times, increasing your speed by five to 10 seconds each time. Immediately after your run, do two to four sets of 10 to TS lunges (per leg) and squats. ‘Unless you have a treadmill that allows for advanced programming of time, speed, and incline, it’s very difficult and even dangerous o ry to change the speedINAFLASH Use the machine's digital track tovisuaizetheendf repeats. for short intervals.” says Barbosa. Avoid repeats shorter than 30 seconds, he says, asa good chunk will belostin the time it takes to accelerate and decelerate. ‘TAKE ITINSIDE Reduce the incline to zero. Warm up, then run at S-K pace it should feel hard) for 45 seconds to two minutes, depending on your experience level. Jog easy for up to a minute, Repeat four to eight times. Cool down."To match the interval time exacty, add to the end ofthe repeat the amount of time it takes the treadmill to speed upsays Rick Morris, author of Treadmill Training for Runners. Soft takes five seconds to get to speed, run that fast pace for five seconds longer. Ditto for res intervals. LONG INTERVALS Outdoors, we tend to rely on visual cues-like the end ofthe track or road— to keep us going. But when you're on a treadmill, “your mind carit visualize the finish, so it becomes difficult to concen trate when the pace gets hard and you need to start pushing yourself," says, ‘Melanie Schorr, M.D, a running coach at RunnersConnect in Boston, Most ‘mills show your progress on a 400-meter digi tal track—use it to envision the end of your repeat, says Morris, ‘TAKE IT INSIDE Warm up for two to three miles, then run 400 meters (one lap) to one mile (four laps) at 10-K pace. For the final 200 to 400 meters of your effort, increase your speed by five to 10 seconds to practice finishing strong, Walk jog for one minute to recover. Repeat two to eight times, depending on the distance and your fitness. TEMPO RUN This workout is made for the treadmill, fou just dial in your goal pace, and the machine keeps you at that speed.” says Sharp. Plus, “you can make incremental changes like picking up the pace by five or 10 seconds—it's hard to make such small adjustments outside” TAKE ITINSIDE > “Starting the tempo rum slow and then geting faster toward the end teaches your body how to run at different paces and fnishfast—not just hang on,” says Pete Rea, head coach at ZAP Fitness Team USA Distance Running Center in Blowing Rock, Nerth Carolina Warm up for 15 to 25 miles, then run a mile at 15 to 20 seconds slower than half-marathon pace (talking should take some effort). For the duration of the un, pick up the pace every mile by ive to 15 seconds until you're running the final mile 15 to 20 seconds faster than your half-marathon pace. 2 Boredom Busters Going easy on a treadmill can be torture—here’s how to stay sane Soren oases) ae oo er Engage yur brain Mentally rehearse presentation for work repeat vocab worsof «language you're aring, or stn toe pokas."Leanngis boosted withthe ining and yt of tread runing sayscooc Matt Barbosa, Every two thee mis alse te incline fr ne mle. Vary the eight ach tie. “Adin changesin nies good way toric ouside condtons—ard save your muss and mind itl says author Rick Mri. [PersonalBest| FOLLOW THE “LEADER Advice from the world’s best runners MAEGAN KRIFCHIN, 25, of Ithaca, New York, was first ‘American at the 2011 Utica Boilermaker 15-K (52:23). OnTrack "My staple track session is Gor 7x 1000 meters at 3-K to 1O-K race pace—denending on my fitness level—with a2-to ‘Seminute recovery jos. It's a good benchmark to see how fit lam.” OnTrail "If my legs are still sutfer- ing after a speed workout, 'l run trails The soft surface and varied terrain challenge me aerobically but allow my body to recover” OnTrial “Two weeks before a target Face, | do a time trial—either a hard tempo or arace of up to three-quarters ofthe goal event's distance. Time trials stress your body without tearing it wn.” BOB COOPER RUNNERSWORLD.COM 21BY JEFF GALLOWAY Comeback Plan [PersonalBest | The Starting Line +4 Q ‘T HAPPENS TO EVEN THE Mosr well intentioned runner. The babysitter bails, so you can't get out. Work obligations derail a three miler, icy sidewalks nix another. Before isa distant memory. The good news i can start back up right now, and with smart training and alittle planning, stick with it all year. With each brief, easy workout you complete, you'l empowered to get back on track. Here's how to safely return to where you left of. you know it, your regular routine START SLOW > Plan to run/walk every ther day. Doing too much after a break puts you at risk of injury as your joints and muscles need time (about two weeks) torreadapt to the running motion. Pls, jumping in with too much gusto can tire you out, which will set you back and ‘make it even harder to get on schedule. WALK MORE + If your hiatus has lasted two weeks or more, lengthen your walk segments. For example, if you had been using a run/walk ratio of fve to eight minutes running with one minute walking, drop down to a I ratio. Rts eee eee) coeteris You're likely making running too hard. Beginner runners tend to.go too fast, do the same route all the time, and force themselves through workouts rather than enjoying them. The result is they set injured, frustrated, tired, or bored. Don't be afraid to start very slow and build up over many, ‘many weeks, and many months, that you energized and BUILD GRADUALLY Once or twice a eek, add three to five minutes to your workout time. Continue adding time until you reach 30 minutes of eun/walking. At that point, you can alter your run/walk ratio, lengthen your tun portions, or focus fn increasing the duration of your run. SETGOALS > There's nothing like a goal to stoke your motivation. It doesn’t have to be lofty, but 2 goal should take some work 50 attaining it fels sweeter. Simply aiming to-run every other day for two weeks isa fine target that will get your body and ‘mind in syne with running again. HZ JOINTHECROWD “The dynamies of running with group will reinvigorate your brain, And the friends you'll ‘make will nspice you to aim for new goals~a longer distance, a faster pace, maybe a race—that will keep you on your toes, FACT OR FICTION? You have to breathe hard to reap the benefits of running. FICTION! Running slowly strengthens your cardiovascular system, improves the ability of your heart to pump blood and ‘oxygen, and builds stronger bones. AA those adaptations can happen without making your heart race. ‘Ask Galloway any running question at rotors (Running op) Photogrshs by STEVE BOYLE (RunWal Sean DeDoDGy +) SPORTS sein PECUANGS, «moving comfortAALYes. As you ascend each incline, surge for 60 to 90 seconds at about 5-K race pace, or a speed at which it's uncomfortable to talk, Return to.a very easy pace-even if you haven't crested the hill~ and remain at this slow speed on the downhills and flats so you can recover. It's been a while since your last hill workout, star with four to six climbs. As you grow stronger, power up 10 to 12 climbs. The hilly portions of the run should total 15 to 45 minutes, depending on your ability “IAN TORRENCE has won keep yourheart rate elevated push-up-to-bird-dogs Q 30 ultramarathons and is © ile srengthening your Chetween each pstrup, ft coach in Flagstaff, Arizona rypning.specific muscles for__opposite arm and leg); and 10, Cmemillanrunning.com)- better speed, efficiency, and reps—perleg—of lunge jumps Save all-out" efforts for flexibility. Do three or four (Femainin one spot, spring your races. Ifyou can squeeze Q sets of the folowing sequence: upright to switch legs, land —_innlya single weekeay run, it fone to three minutes of jump- in lunge postion). should be somewhat fun. You ing rope; 10 to 12 reps of NANCY BURNHAM is 2 don’t want to make itso hard A.Doa circuit routine that single-arm, bent-over rows coach and personal trainer _that it blows your mativation moves from exercise to exer- with a 10- to 40-pound dumb- in Charleston, South Carolina for doing more challenging cise without rest. This will bel; 12 to 5 lying leg curs; 10 (fitloweountry.com).. ‘uns on the weekends. To Inject alittle speed, try 2 fartlek—that is, doing short bursts of speed throughout THE WORKOUT gan how andes efor hat (Nelson is based on how you feel 2 Surge Sets Though short, these bursts ‘WHY Brief pickups charge up your run “ ele ven sree fd = WHO RECOMMENDS IT Adriana Nelson, 31 of Fort Colin, sem anes 2 Colorado, frst American atthe 2011 Peachtree 10-K (32:48) TIMMY WILSON coaches = Werm up, then de pickups: 2x90 seconds, 4 x60 seconds, the Hell's Kitchen Running 4x30 seconds, then 4x15 seconds. Run the SO-second surges Clu in Manhattan, 3 at5-K race pace. With each pickup, go slightly faster unt you're S running the fra set at mile race pace. Recover between each — ~ * pickup with ajog ofthe same duration. “You can adjust your aeriqanauatine 22% OF RUNNERS SAY THEY REGULARLY HIT THE GYM, WHILE 349% GO ONLY DURING THE WINTER, ACCORDING TO AN ONLINE POLL. 2% FeaRUARY 2012=> Rocket up hills > Supercharge your body > Amplify your endurance > Finish every run strong = Nail your perfect pace = = | ¥1 Scan this 2-D bar code for a FREE GIFT n your mobile phone, follow these easy steps: text "SCAN" to 43588, SCANLIFE26 @ [ PersonalBest | (<8). The Fast Lane BY EDEYESTONE GoUkeRuecesy ee tore Pees Return to Base Y COLLEGIATE runners go through base training twice year Forthree months dur ing the summer and for the month of December, they scale back the intensity and run lots of long, slow miles. This repetitive, low-intensity activity forges a strong foundation that will sup- port the hard work of trainingand racing to.come. That foundation consists of in creased blood volume, improved glyco gen storage, greater capillarization, and stronger connective tissue. I's amazing how fit and healthy runners are when ‘marathon or running to pay the bills—or support your alma mater—you can begin your base period at any time. PLAN IT OUT A base period can last four weeks—or four months. One month is about the minimum time I'd recommend in which to reap significant physiological gains. My athletes complete a six-week base period between the end of cross- country and the beginning of indoor track. ‘Their weekly base mileage can be as much 2 120 percent oftheir in-season load. | ‘enerally suggest following high-mileage weeks with sealed-back weeks of 10 to TS miles less. Do no more than two con~ secutive high-mileage weeks. If you feel fatigued, don't be afraid to back off by 20 +1030 percent for a week or two to recover ‘TAKE ITEASY... > During base training, lose the interval sessions. Initially, 90 to 95 percent of your weekly mileage should consist of easy aerobic runs and the long run. Your pace should be conversational, and the effort should not exceed 60 to £80 percent of your max heart rate—well below your lactate threshold. se THENTURN ITUP > The primary ‘emphasis of base building ison aerobic rmileage. However, once you reach week three of base time, running an occasional lactate-threshold workout lke a tempo, rolling hill, or marathon-pace run will improve both your strength and running efficiency. Six to eight weeks in, add a second threshold workout. Ifyou keep the effort controlied—under 80 percent of your max—you will continue to increase strength without burning out. STICK ITOUT > Get your long run up £0.90 minutes as early in the base training 1 possible. Run at least that long every ‘wo or three weekends. This will further Increase capillarization, improve your body's ability to burn ft, and keep you accustomed to time on your feet. Build Up re os eat they emerge from a base period. Follow 60t070 | SO-minteweekendlongrin these steps to ensure that you, too, are 70%980__| 6108 100-reter sides wie a wee wecendiongron fortified for the coming season. = lorified for the coming seaso 51075 | Zvi tempo rae lngtan ‘TIME IT RIGHT > Elite athletes tend to 701080 | 3104x210 seconds perme aster than arathon ae ongran| begin their base period following a one- 65075 _| 10.015 11000 meters ottempo pace with 60 seconds recovenyong run to four-week break at the end oftheir ee = ateont Butt yurvanocesring on big 75t085 | 21054 Siler at O seconds per iefasterthan marathon pace longran Fearuary 2012 ober MihaeCorbisGet born. Find a group. Find a job. Find the one. a i Have one. = | Have two. — i \ Roast a chicken. Cut bangs. Run. Breathe. Run. Relax. Run a 8K. Run a 10K Crunch. a Listen. Listen. Listen. Be loved. lovely. We kick asphatt % Power to the She. = & ATHLETA Visit athleta.com or call 1.877.328.4538 fo request a free catalogAlternate Sides BY MATTHEW KADEY ANY RUNWERS think that when the calendar turn hey need tosettle for canned i that hails true,“ om South Americ incom. mon winter vegetab’ parsnips and jcama, are a best ret when it -omes to fuel ays Rebecca Scritehfield, a marathoner and dietitian based in Washington, D. tide you over until tomate kin that fad bite stand F YOU LIKE > with these options tohelp LIFLC getable, with a purple to cream on the bottom a sweet flavor witha hint ofa peppery Amer ‘up of cubed rutabaga con ROOTED IN TASTE Ce ener Cia eer Cesena tains more than half the daily require ment for vitamin C and four grams of fiber, which may improve heart health. Stored in a plastic bag, it wll ke Jed and cubed 10 minute > Natty andslightly sweet-tast look. a lot like Bugs Bunny table, save their ivory complexion. Yet snip favorite veg.Pera) Alon (Kini) Cacia PhotocisnelCr i in Veen VollowAlrny (Kura Images cTiGe ca they provide 60 percent more dietary fi ber to keep you feeling fall longer. Oft overlooked parsnips also provide potas sium, an important electrolyte for brain and nerve function, as well as proper muscle contraction and fluid balance, says Scritchfield, Raw parsnips have a ‘woody texture, s0 they're best enjoyed cooked. “Roasting in particularbrings out theirsweetness,” she says PREPTIP> Pee! and slice 1 pound parsnips into thick matchsticks. Toss with | tablespoon oil, Tablespoon fresh rosemary or thyme, and season to taste; roast at 400°F unti tender, 30 minutes, IF YOU LIKE ONION, TRY > FENNELE Extra-terrestrial looking fennel is crisp and crunchy with a pleasant licorice fla vorand aroma. Cooked fennel hasa mel lower taste and softer texture. All parts, including the white bulb, green stalks and wispy dilllike foliage, are edible. Compared with common onion, fenne! boasts more fiber and vitamin C. PREPTIP-> If serving fennel raw in a salad, frst slice the bulb as thin as pos~ sible and soak in ice water witha splash cof lemon juice for 20 minutes to make iterisp. Toss sliced fennel with orange sections, baby spinach, sliced red bell pepper, and | tablespoon extra-virgin olive cil, Top with chopped fennel leaves. IF YOU LIKE CELERY, TRY > CELERIAC This ugly dumpling of the vegetable world has molted skin but a tender flesh that tastes likea blend of celery and pars ley: What it lacks in aesthetics, celeriac (which is also called celery root) makes up for with stellar amounts of vitamin K—80 percent of the daily quota in a single cup serving. “Vitamin K plays a role in bone development and maintain- ing flexible blood vessels, which are im portant for runners, says Molly Morgan, a sports nutritionist in Vestal, New York. PREPTIP-> Small to medium-size roots have the best flavor and texture. Peel off about Ys inch of the vegetable’s thick skin to get to the roots. Ina large pot, combine 4 cups low-sodium veg- etable broth, 2 peeled and sliced potatoes, 1 peeled and sliced celeriac, 2 sliced leeks, 2 chopped garlic cloves, and salt and Pepper to taste. Simmer for IS minutes; puree soup in a blender. IF YOU LIKE RADISH,TRY 2 JICAMA © ‘The crispy flesh of jicama tastes like a cross between cucumber, pear, and water chestnut. One cup of sliced jicama (pro- nounced hick-a-ma) contains only 46 calories but is a good source of fiber—6 grams per cup—and vitamin C.*Vitamin Cis essential for the body to make healthy collagen, which is found in ten dons and ligaments,” Scritchfield says. Select only firm, dry jicama roots and slice off the thin, dust-brown skin with a vegetable peeler before preparation. Un- like many other root vegetables, jicama is best consumed raw PREPTIP > Shredding cama with a box grater isan easy way to addit to sandwiches and salads. For a quick slaw, [PersonalBest imix together 1 cup shredded jcama, cup shredded red cabbage, 2 tablespoons chopped walnuts, 2 tablespoons low-fat ‘mayo, and 1 tablespoon cider vinegar. IF YOU LIKE POTATOES, TRY > SUNCHOKES < Also called Jerusalem artichokes, sun- chokes are gnarled starchy tubers with a crunchy white flesh and a lavor reminis cent of jicama, water chestnuts, and ap- ple. A onecup serving provides 28 per cent of your daily iron quota. “Runners need iron to help deliver oxygen to work: ing muscles," Morgan says. Sunchokes are also well-endowed with the soluble fiber inulin, which has been shown to help improve digestive health, she says. Unlike potatoes, sunchokes are some- times eaten raw. PREPTIP > Sunchokes have a very thin, edible skin. Heat 1 tablespoon cil in 2 skilet over medium heat. Cook 1 pound chopped sunchokes until tender, about minutes. Toss with 2 tablespoons homemade or store-bought pesto. it Winter's Wonders These deliciously different fruits are tasty and delicious PLANTAINS Banana’s big brother is a ‘great source of vitamin BS, to aid metab- olism and immune function. ‘TRY THIS Toss slices with melted butter, honey, and cinnamon. Bake at 400°F until browned, about 5 minutes. PAPAYA Slice and scoop fut the flesh for ahefty dose of vitamin Cand immune-boost- ing vitamin A. ‘TRY THIS> Sprinkle papaya slices with sugar, salt, chili powder, and lime zest fora snack with a refreshing kick. kumquats ‘The tiny fruit Gwith an edible skin) is brimming with vitamin C. TRYTHIS> Chop kumquats, red bell and jalapeno ‘peppers, green onion, and cilantro. Com= bine and toss with salt, pepper, and lime juice. Use this salsa on fish and chicken. Kw Under the fuzzy skin is ajuicy flesh stocked with vitamin C, fiber, and bone-building vitamin K. ‘TRY THIS Whidl together kiwi, ripe avocado, banana, plain yogurt, and hhoney for a deliciously thick smoothie. RUNNERSWORLD.COM 29[ PersonalBest | Fridge Wisdom NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS BY LIZ APPLEGATE, PH.D. Are You D-ficient? Shedding light on the sunshine vitamin HTAMIN D Is ESSENTIAL for maintaining bone health. But mounting evidence is revealing many more ways this nutrient is crucial toa runner's overall health— safeguarding muscle strength, shoring up immunity, and easing inflammation. Here's what you need to know about, vitamin D and how to make sure you're getting enough. THE BASICS—AND exposure) is 600 international HOW MUCH? Units (U) a day for everyone > Vitamin Dis crested in through age 70 (800 IU if Your body from exposure to You're older). Many scientists, _ sunlight. It travels through Physicians, and nutritionists yourbloodstream, becoming (myself included) don't believe ‘a potent hormone that wakes that’s enough to reap the full at the University of Wyoming SUN VS. up receptors in your intestines benefits, and advocate daily discovered that a key inflam- SUPPLEMENTS to start absorbing calcium. hee of YOON te ROO AU, matory marker rises exponen- s — Een > Experts agree i's diffi Recent stuses show that tially in runners when the ee: other organs, muscles, and DONRUNNING DUTY — amount of vitamin Din the ‘fr Most people to get enoug body asves re equipped Onto of redicng the bloodstream drops below a famin trough ther det with receptors too. Tosus- _tehood of sess fractures, certain point. Inthat same eae Wheres the D7, Th tain optimal amounts ofthe heathy vitamin Dlevels have study, student athletes with fUrguM Tavsare ou best nuttient in our bodies, the been shown to reduce the lowleves of vitamin D were et but even ding he sre Current recommended day tethood of overuse injures more ely tobe sidelined due TE Month the sn st alowance which wasbased _andielp quiet soreness in. toacoldorthefiu,compared _Sp0uGh fx wharin Dove on bone heath alone and muscles after arece orhard to teammates with normal gucilonge between the assumes little or minimal sun workout. In 2011, researchers vitamin D in the bloodstream. .. i and it needs to hit mare than ‘our hands and faces. That's ‘obviously not great for most runners. And sunereen, es Where's the D? eee i ‘THERE ARE FEW NATURAL food sources of vitamin D. Seek out by 99 percent. That leaves fortified dairy products, cereal, and juice, which provide between 40 and supplements. Discuss your z 125 IU per serving. And keep these items on your weekly grocer list. individual needs with your é doctor or nutritionist, who a EGGYOLKS MUSHROOMS FATTY FISH may recommend a simple z 80 1U (2 whole) 380 IU C1cup) 400-800 1U C402.) Hon teat bolone det 2 lood test before determining > In adéition to > Allvarieties have | > Salmon, mackerel, an appropriate supplement scrambled eggs for | some, but growers | and sardines top this amount. Once you've had 5 breakfast, have a have raised IU levels | list. Grill or bake for that conversation, look for g hard-boiled eggas_ | by exposing cremini, | fish tacos. Or top a bbrands that contain vitamin = ‘a midmorning snack, | portobella, and white | postrun flat-bread Ds (cholecaleiferol) rather than or enjoy egg-drop | button typesto UV | pizza with sardines vitamin Ds Cergocalcifero!) and § soup beforearun. | light; check labels. | or mackerel. without herbs, which can in terfere with D's function. 30 FeaRUARY 2012Pe eT AL a re a MARATHON LIM a Pra eC LS CL More than half a million runners have used Hal Higdon’s Marathon: The Ultimate Training Guide to achieve their running goals. In this revised edition, the bestselling author and longtime contributing editor to Runner’s World magazine shares his proven advice, tips, and wisdom, including all-new training plans for half-marathons and covering everything from GPS watches to questions about high-tech shoes or no shoes at all. Let Higdon take the guesswork out of marathon training so you can experience the joys of running! ON SALE NOW For more information, visit RodaloBooks.com RODALEa5 [PersonalBest } THE ATHLETE’S PALATE = ee = Contributing chef PAM ANDERSON savors this healthy EAT THIS comfort dish after a long run (and enjoys leftovers all week) N ow TuscanKale IN SEASON 2 Winter to early spring 2 Good for You (One cup of chopped Tuscan kale provides ‘more than 100 percent of your Daily Value for vitamins A and K, whichis needed for bone health. It also provides nearly 90 percent of your DV for vitamin C and three ‘grams of fiber—all for just 40 calories. = 5 g = Get the Best ‘Tuscan kale is an Italian variety with dark, : : Blue-green tenves that re rough and full Quick, Creamy Chicken Lasagna of pebbled ridges Itis sweeter andnut- ern favor then more commen va i “Short of buying it premade, this lasagna is about the simplest there Is;”says t . “Anerson. The protein in chicken lps epeed muscle recovery Also try the Sto i aig ats ga i 1ch-mushroom filling, found at runnersworld.com/spinachlasagna. saiigentoc ieee totem cere. 3 TS oven-ready, rippled-style lasagna noodles ‘Ye cup chicken or vegetable broth & ete eee eee Ocean ese ene] : Tay igs stashed Coke che Glew sigall & We teaspoons ied bas 4. capsshredded mozilla chese 12) tines cemmchece sere 3 cpgted Pores ete Heat oven to 400PF. Combine chicken, basi, Bounces of cream cheese and Ye cup broth Mix remaining cream cheese and broth ina separate bowl Spreads cup ‘marinara the bottom of 213" x 9" baking dish; assemble 4 ayers as follows: 3 noodles? cup sauce, 1 up chicken mitre," cup mozzarella, and 2 tablespoons Parmesan. Top with last noodles, the broth mixture, andthe remaining cheeses. Cover with fil and bake 45 minutes. Leaving dish on same ack, turn oven to bro. Remove fol and boil until golden browa, minutes. Remove from oven; let sit for O minutes. ‘Kitchen Simple CALORIES PER SERVING: 443 CARBS: 27 G FIBER: 2 G PROTEIN: 33 G FAT: 23 G ae ‘steamed or gautéed with sarc te and lemon juice. Anderson turns nt ——______________ esto: Blanche one dazen leaves, pat dry, PAM ANDERSON ran October’ Steomtown Marathon (her 1th tnd remove center ribs. Pulse na food Photoorash by ANDREW PURCELL; Foods ) — 26.2-miler) in Pennsylvania and plans to repeat the 26.2 With Donna processor with 1 cup Parmesan Ys cup raw Half-Marathon in Jecksonvill, Florida, in February. ‘lke to run two big Whole almonds; Ye cup basil; and 3 garlic races a yeor because it keeps me more or less in constant taining mode,” __cloves. When combined, add "2 cup each ‘says Anderson, whose latest cookbook, Cook Without a Book: Meatless extra-virgin olive oil and cold water and Meals, was published last year. For more, see threemanycooks.com, continue to process. —YISHANE LEE 32 Fe@RUARY 2012GF su THE BEST PART OF THE EGG (| FoR THE BesT PART OF | ( YOUR DAY. Keep going strong when it matters most. Our 100% all natural Egg Whites are a complete source of protein and 1/2 the calories of shell eggs. Eqg Beaters. The real thing, Only better Sie ‘eases UNBEATABLE. Lock For New Packaging. Comming Soon For more information and delicous recipes visit eggheaterscom © contra Foods, ne. Al gh ReseedPoy m ene e nh ee LO). EO Ga Vet) [6 today and get a FREE T-shirt and a FREE book! GOING LONG RUNNERSULITG] ee Join the RUNNER'S WORLD team and get everything you need to achieve your personal best! As part of the Runner's World Challenge Team you'll receive: | 24/7 unlimited access to the Runner's World experts—the advi need to run your best race ever! 16 marathon and half marathon training plans our-month premium membership to Runner's World Personal Trainer A full year of unlimited access to the Challenge Community—runners just like you all over the country! A FREE technical T-shirt with the Runner's World Challenge team logo A FREE book: Going Long: The Best Stories from PUMA Runner's World, with more than 40 gripping stories of legends, oddballs, comebacks and adventures. puma.com/runningBebop TIMOTHY ARCHIBALD; Sis Mc PersonalBest Buddy System BY LOUISE JARVIS pEcADE AND three children stood between 37-year-old Jennifer Lonneman and her Jast marathon, Training solo near her home in a Cincinnati suburb, e couldn't seem to go faster than 10 minutes per mile and wondered ifa little compa ning wit might help, Soshe started run: a small group. “Every little person who was faster be invisible rope pulling me Lonneman. A year later she artne ranamarathon in 353."My Sports psychologists have known that athletes perform better in groups than alone since possibly the first study of social facilitation among cyclists was Published in 1898. imply put, thisstudy showsathletes will exceed their expecta tions or personal bests when performing with a group or in front of a group, says Steve Portenga, Ph.D, the University of Denver's director of sports psychology. “You're more focused, and tracted by pain when others are watching orrunning with you,"says Portenga, who is also the sports psychologist for USA ess dis EET YOUR MATCH The erfectrunning mate wilkeep you focused, Track & Field, “The key is to find some- ‘one who keeps you focused on your goal All runners can benefit from group training, Less experienced striders may at the accountability a partner provides is what they need to commit to a Sam. run, More motivated runners prize buddies for helping them add miles and shave minutes. To maximize the ad vantages of this crucial alliance, keep a few principles in mind. ‘Training partners: can help get you to the starting line, but to be ready for racing solo, run alone once ‘a week to practice pushing yourself. better36 PICK WISELY Finding others who run isn't hard—strike up a conversation with a runner you frequently see atthe park, aska colleague if you can tag along on his lunchtime workout, or search the listings ata social site like dailymile.com. Finding someone you want torun with again and againis a little trickier. Be prepared to ask—and answer—direct questions about training schedules, as well as short-and long term goals, says Portenga. (See “For Better..or Worse,” below.) You want to know up front if you have common expectations and a similar workout ethic. Do at least two trial runs before you commit to more. You'll know pretty quickly if the ther person is positive and reliable MAKE PACE A PRIORITY The big picture goal doesn't have to be the same for each runner as long as an aspect of the training is shared. For in: stance, a runner training fora 5-K could do track work with someone signed up fora 10-K, whilea 10-K racer and a mara: thoner could pair up for short runs, as long as they agree about their preferred pace beforehand. “Pace is even more im portant than compatibility, says Barbara ‘Walker, P.D,,a sports psychologist and founder of the consulting firm the Center for Human Performance in Cincinnati “You aren't going to be happy ifyou don't run your pace, if you feel too fast or too slow for the group." Cearaed Cemeteries! cea AVOID “FRIENDLY” COMPETITIONS “When you get too competitive, you lose sight of your training program and you deviate from what's ideal for you," says Portenga."In the end, itcan sabotage your performance. If you're going to make a competition out of practice, then you should compete with only yoursel” A better use of that time together, he says, may be to help each other through pla teaus and work on checking off incre mental goals. This is one area where veterans pair well with newbies: Running with a beginner can counter the culture of toughness that can take over between [PersonalBest } ‘wo experienced runners of equal ability. ‘And practiced runners can help newbies stick with it COMPARTMENTALIZE ‘The bond between running partners is unique: It lacks the shifting dynamics of atypical friendship, the baggage of fam. ily, and the professional distance of co ‘workers, “I's like being in therapy,” says Lonneman."The act of running somehow allows the words to flow easily. Weshare ‘things on our runs that I might not even, tell my closest girlfriend. What else are you going to talk about over 20 miles?” Walker says that maintaining clear boundaries in her running relationships has been essential to her success as a marathon runnerand triathlete. "My run ning partners and I have an agreement that what's said on the trail stays on the trail” she says, “If we're out to dinner, I don’t want conversation crossover.” Biochemistry may be what makes these highly compartmentalized relation ships so fulfilling, “Your endorphins are flowing, so your guard is down,” Walker says. “Cortisol is low, so stress is low. It's this parallel relationship where you arentt even facing each other. There's a rhythm; ita meditative state” For Better...or Worse To avoid a Felix and Oscar situation, communicati a force STRATEGY Before your frst run, “Simi discuss your schedules Gineluding duration of workouts and ideal pace) as wel as training goals (targeting a race, building endurance). Your answers don’t have to match perfectly, but this infor ‘mation will help you plan joint workouts to benefit you both. rly competitive runners tend to partner well, even if ther training goals ditfer"says Steve Portenga. Ask potential partners (and yourself}: Ona scale of 05, how competitive are you? I's also wise to discuss how teach of you will react if the other has to cancel a workout or arrives late. Scheduling conflicts, injuries, or ditfering rates (of improvement can undermine the goals of both runners. I that’s the case, be honest and move on. More awkward are the personality issues that can take you out ‘of your zone. These are best dispatched with a polite, but definitive exit. "73% OF RUNNER'S WORLD READERS USUALLY RUN ALONE, JUST 79% RUN WITH A FRIEND, AND 5% RUN WITH A GROUP OF FRIENDS. Fearuary 20126G | DON’T KNOW HOW IT WORKS, ate Aa) Vass IF MY CRAMPS DISAPPEARED, IT WOULD BE AS IF | WASN’T EVEN HAVING MY PERIOD. ASHLEE, BOSTON, MA peeea) ‘ALWAYS.COM coi) E ee da cm pe alwaysThe End Game Prevent postrun butt pain rerroRMIs SYNDROME is a frustrat ing condition thats literally a pain in the butt for runners, This throb bingache originatesin the buttocks and often radiates down the legs and/or tothe spine. The culprit isan overtaxed piriformis muscle (from running on uneven ground or having tight hamstrings, for example) that spasms and aggravates the sciatic nerve. This routine will help keep your piriformis trong and flexible. Do the exercises three times each week, afiera run, —Sage Rountree SAGE ROUNTREE is o USA Triathlon- ond RRCA-certfied coach and yoge instructor. ‘STANDING FIGURE 4 Stand on your left leg. Rest ‘your right foot on your let knee and doa single-leg squat. With your hands on your hips, hhold this position for afew seconds. Retum to start and repeat 10 times on each leg CLAM SHELL Lie on your right side with your knees bent. Rest your head on your hand or on your arm. Contract your abs and slowly open and close the top leg 20 times. Rest and repeat; switch sides. th PIGEON FORWARD FOLD Begin on your hands and knees. Bring the heel of your right foot in front of your left hip. Relax into this position and hold while taking 10 to 20 deep breaths. Repeat on the opposite side. Fearuary 2012 [ PersonalBest | The Body Shop HEAD-TO-TOE HELP FROM INJURY-PREVENTION PROS SIDE PLANKWITHLEG LIFT | Start ina plank position. Rotate your | body so that you're balancing on | ‘your right hand, Slowly, with control, | ‘and lower your top leg five to 1O times, Rest and switch sides Postrun Relief Nina Mauro; Aparel-Tep: Nhe; Shoes: Asics AFTER ALONG RUN or intense workout, end your stretching session by plac ing a tennis ball under your right sit bone, Put al of Your weight on the ball and slowly rotate your hips to release the piiformis. Do this for several seconds, and then switch sides. i See a video ofthis routine at runner world.com/piriformis.THE NEWBIE CHRONICLES By Marc Parent My Sweaty Little Secret F YOU LIVE A CLEAN LIFE, you don’t have any secrets. That sounds good, but it isn't true. I live a clean life, and I have a huge secret: just ran nine miles, If you're thinking, Hey, how does a newbie run nine miles?, the answer is, Hey, [just told you a secret, don’t use itagainst me.I understand what this sort of announcement does. You can't tell people you ran nine miles and expect to ever be treated normally again. In the minds of most everyone (not runners, that is) instantly you are done for, a goner, You are an “others” a “them.” You'll never be one of the old gang again, so you might as well just give that up and move to damage control. To avoid outright disdain, you have to qualify your distance in a way that diminishes it somehow—you ran really slowly, you walked half of it, you hated it, hated it, you were out with rav: ing idiots who made you do it. Or you have to justify the miles— you're training for an important race to elevate aware ness of such-and-such, in order to raise gobs of money for so-and-so, Or the wed ding is in three months. Or the class re union, You can justify almost any ex treme personal improvement with weddings and class reunions. Or you keep it simple and just say you went for three milerand got super lost. Orif you still want to be thought of as the reason able and balanced person that you are, you keep the distance a secret About a year and a half ago, I com. pleted my longest run ever, 7.53 miles according to my watch, a distance that would The limits of stamina and determination donot fall neatly into whole mile blocks You drive the car until it runs out of gas and clock where it dies. I tried to build quickly on that distance but fell short on every attempt, eventually injuring my knee and falling back down to difficult one: and two-mile runs. Because I was olities of distance, when anyone asked how farIwent, fd round up and say, "One time I did eight!” That w usually met with a wrinkled nose and the iate question: “Arentt you worried you'll hurt your knees/alienate your fam ily/turn into some kind of punk?” You tell a room full of people you ran one mile, and they will erupt into ap plause. Waltz into the same room with, anythingover ex and there willbe m strange only toa nonrunner.Across the nation, thousands of teams are joining together to battle the ill effects of exhaustion, erase the grips of physical limitations and redefine the rules of running. Together we can conquer 200 miles in the overnight running relay series known as Ragnar.THE NEWBIE CHRONICLES wide eyed silence and even a few cold shoulders. But if a single mile is good, why aren't additional miles better? One pie good, nine pies better. Any monkey knows. Same with well wishes. Same with dollars. fone mile inspires, at what point do more miles inspire suspicion? Youcan easily imagine a whole room full of pies and not an ounce of suspicion. In my nonrunning days,1gave the cold shoulder to anyone who ran almost any distance. My long standing belief was that runners were essentially compensat ing for inner demons or bad behavior. Pd look at the guy on the road and think, Of course he's running: He's getting ol, his hair is falling out, and his wife's coworkers are extremely attractive. He rans because his children don’t admire him, his own mother has stopped calling, he doesn't like what he's become, and he's trying to run his way out of it—actually not bad reasons to start running, come to think of it. But if compensation was the only reason people ran, everyone over 21 ‘would do it. The person who doesn't have at least one thing in life they could com: pensate for with running isnt looking hard enough. The one-to two-mile runner rounds up, the eight: to 10-miler rounds down, which means as far as perceptions are concerned, there seems to be an ideal distance to run—below which makes you a pansy.above which makes youan obses sive, What is that magic number? Is there a magic number? I believe there is. Ibe lieve the magic number is three. You can run the magic number three every day of I kept glancing at my watch to make sure dropped the robe, threw on my running gear, and dashed onto the road. It was 36 degrees still dark out, still silent. I went ‘pwo miles before the fist car rumbled by with its headlights on. I glanced at my running watch every several hundred feet to make sure my pace remained slow enough to go long, My legs felt heavy,and Thadn't committed to the new distance butwanted to keep the option open ifthe run began to brighten up down the road. My route is always an out and-back By the four mile mark, | was holding steady and couldn't believe I was til goingaway from the house, Halfa mile later, Islapped a lone road sign, did a slow loop, and my pace was slow enough to go long. the week, tell anyone you like, and they'l call youa rock star. Go any farther, and as I discovered on my first long run, you'll probably have to keep it to yourself. mn the morning of my nine mile attempt slouching listlessly in a chair, sipping coffee, and pretending I was too tired to move. When Susan and the kids gathered to leave for school, I dragged iy slippers across the floor and waved weakly from the front door as they pulled away. As soon as they were out of sight, I RUARY 2012 headed for home. By six miles,a rare and ‘unusually long distance in my routine, ‘was just beginning to return to familiar territory. The runitself, though, had sud denly become indescribable. It wasn't easy, but it was not hard, either. didn’t know until that moment that there was a hidden gear between hard and easy. I tried to figure out what it felt like, but it was unlike anything else in life I could think of—not like a sunset, not like an explosion, not ike jumping froma plane newborn. Not like music n ics, not love nor hate nor indifference The moment a run becomes indescrib able is the moment it becomes private not secret, just impossible to share. suddenly understood the look I got from people who went long when Lasked them what it was like—the small smile and sideways glance that I always thought was hiding something. Now I knew those people couldn't describe it if they wanted to. The only thing they could have said is that I'd have to see for myself.Tttakesa long time to get there ittook years, n my case. Years of hating. hating the run. But the view from nine miles is worth the effort The first secret was that I couldn't ru over five miles; now the secret is that I can Either way, you have to keep sec so you might as well run as far as you ‘want to. Or just get super lost on your next three miler and go with it. Distance is one of the only things in life you truly earn, Anyone can give you nine pies, but no one can give you nine miles. Nine miles you have to take. 32 el For mare of Marc Parents soe, go to runnersworld.com/newbae, And folow Fim on Tuitter at @NewbieChronile.Do those “diet” foods really help you lose weight? CHRISTINE AVANTI, CN with Bonnie Bauman SKINNY PerileK= EAT REAL Boor Kick Your Fake Food Habit, Kickstart Your Weight Loss Christine Avanti the author of Skinny Chicks Don't Eat Salads, returns with a groundbreaking guide to weight Joss that shows how managing micronutrients and eating fresh, hormone- and chemical-free foods will help you control cravings and lose unwanted pounds better than so-called “diet foods.” No more meal replacement bars or flavorless frozen dinners—just the fabulous body and stellar health you truly crave! On sale now RodaleBooks.com wherever books are sold and as an e-book SRODALEROAD SCHOLAR New in Town? Arun with total strangers in an unfamiliar place can be, well, eerily thrilling ‘TWAS DARK, DARKER THAN T EXPECTED, and Billy was lost, or said he was. We were in his car, somewhere near the entrance to Forest Park, a tract of near-wilderness in Portland, Oregon, perfect for run- ning or criminal activity. The locals say a man lived there for seven years; ina tent, before he was discovered, Ifa living person could go undetected, it could be pretty easy to hide a body. “So,” Billy said, “you're not nervous, going out to run before dawn with a complete stranger?” “Notatall” I said, confidently. "Besides, how often do you read about a mass mur derer getting arrested and the newspaper says his hobby was distance running?” “Heh, heb,” said Billy 'So...um, while we're on the topic, you're not going to kill me, are you?” Asa matter of fact” Billy said. "ve got Garrison Keillor in the trunk Fe@ruary 2012 laughed. Thank God, so did he run with strangers all the time, f'm traveling to a city where I don’t know anyone to run with, I contact the local running club and see if there's a group training run that will it my schedule. If not, I'll try contacting the running stores—once, when I was in Seattle, the clerk got tired ofanswering my questions about what group ran where and when and said, “Hey, 'l ust run with you my- self” and proceeded to give mea free tour of the city the next day Sometimes I get invitations from the local running club before [arrive in town todomy radioshow, which iswhy Thave a T-shirt from the Landrunners of Okla: homa City and a bag from the Running Club North of Fairbanks, Alaska, plus memories of fine runs through sculpted suburbs and arboreal forests. In Lincoln, Nebraska, | accepted an outof-the-blue e-mail invitation from Brian Wandzilak, a Lincoln native who hhad come back to town to coach track at a high school, We talked about motivat ing kids to move. In Austin, [ran with the station director ofthe local public radio station, Stewart Vanderwilt, whose sin glet allowed me to see his fresh tattoo on his upper arm: the insignia of his son's combat company in Iraq So when I went to Portland, I shot off an e-mail to the Oregon Road Runners Club without a thought. It read: Hello, my name is Peter Sagal, and I host a show for NPR and also do a coluren for Runner's World. I was wondering if any body in your club might want to accompany ‘me on a rum through Forest Park tomorrow ‘morning, Saturday, early.'d love to-do 15 {0.20 miles, running from 6 a.m. to 8 am. Many thanks. I gotan e mail right back from the club president, and she promised to ask around. [felt pleased But it eally wasn't until I hopped into Billy Strick’scarin the Portland dark, and he asked me that question, that I won dered..how long would my luck last? At the trailhead, Billy and I met two vague shadows, one tall and one short, that Billy introduced to me as Kevin Griffith, his college roommate, and Jen “Mac” MeDonald, who had caught cone of the emails bounding around the 1 by JOHN HENDRIXrunning club servers, Both seemed pleas ant enough, for vague shadows. ‘We set off into the dark, with Key in’s headlamp lighting the way up the Leif Eriksson trail as if he were a tall, lanky Rudolph the Red-Nosed Runner. We talked mostly about running, asonedoes when running, and Billy, as it tums out, had been a prodigy; he was once the youngest runner to complete Hood to Coast, which he ran in at age 7. He had given up running fora while, then gotten back into it witha vengeance—he hhad just run a 2:29 marathon, and was hoping to better it next time. realized, as. ‘we puffed along at eight minutes a mile, that not only was he being a gracious host, he was being indulgent, Truth to tell, had I been murdered by Billy and his friends, would have been really surprised. Iwill not say that all run ners are entirely moral—former Illinois Governor Rod Blagojevich is an enthusi astic runner—but I will say that all run. advertisement ners, while running, are good company. When everybody's wearing silly shorts, and sweating and farting and smelling like mobile sachetsof locker room sweat, there's no room for pretense. People brag, but if they're bragging about running, they need to back itup,andif they're brag ging about something other than run. rning—well, who cares? No matter how much money they make or the awards Prevention 5K, 10K, 1/2 marathon run Join Prevention and the Mermaid Series at our 3rd Prevention 5K/10K/Half-Marathon race event in beautiful Mission Bay! Bring out your mini- mermaid for our 1.5-mile girls’ fun run and enjoy a post-race expo with music, games, healthy snacks, giveaways and more! they've won or the names they care to drop on the trai, it’s still eight miles out and eight miles back, and by the end that'sall the achievement that matters Mac and I talked about the program she works with, which trains homeless people to become runners. Eventually, she and Kevin announced they'd run far enough and were heading back to their cars. As the rising sun finally pierced through the thick foliage, 1 realized that Mac was actually very attractive, and I almost apologized to her for not having been self-conscious and awkward around her, as was her due Instead, I waved goodbye, and my new friend Billy and I, vastly different but dressed alike and headed the same way for the same purpose, continued on into the brightening woods. Peter Sagal is a 3:09 marathoner and the host of NPR's Wait, Woit..Dont Tell Me! For ‘ore, go to runnersworid.com/scholar. Featuring Alison Sweeney, host of The Biggest Loser!TOTALLY Devotees of an intense new training regimen say you don’t need long runs to train for distance running HE LONG RUN IS THE CORNERSTONE OF MARATHON TRAINING, yet it trips up many runners. You may be one of them: Once you start amping up the volume, your body starts shutting down. Another 26.2 dream dashed. Or is it? According to Brian MacKenzie, a power lifter turned ul- traendurance athlete based in southern California, to go long, you have to bestrong. To that end, MacKenzie, along with partner and two-time Cal state cycling champion Doug Katona, created CrossFit Endurance (CFE), a high-intensity, low- volume training plan that blends CrossFit conditioning (ie, heavy, explosive strength, training) with sprints, time trials, and tempo workouts. Goodbye, long runs. CFE reduces mileage to as much as one-quarter the average of a typical marathon program. BY SELENE YEAGER PHOTOGRAPHS BY JUSTIN STEELE Pomceats roe target neadly every eesMacKenzie developed CFE while training for Ironman and ultramarathon events, Following long, slow distance (LSD) training while preparing foran Ironman in 2004, he experienced knee problems and plantar fasciitis So he did something radical He replaced LSD workouts and easy runs with 20-minute Cross Fit workouts, a conditioning program developed by former gymnast Greg Glassman that takes functional training to the extreme by combining power lifting, gymnastics, kettlebell training, and other blisteringly hard strength training. He kept, the high-intensity speedwork found in many 26.2 plans, like 400- and 800-meter repeats. It worked for him—his high-test training twist helped MacKenzie evade injury and finish ultra marathonson less than 10 hours of traininga week. In 2007, he launched CFE and remains vehement that a strong—really strong—body will carry you as far as you want to go. Some expertsare concerned that forfeiting the long run does, not adequately prepare marathoners—especially newcomers— to the rigors of extended time on their feet. However, even the ‘most skeptical scientists acknowledge there’s wisdom behind CFE and that—like most plans—it may work forsome runners. Build your base—faster LUNNERS SPEND a lot of time talking about "base," the aerobic fitness foundation—characterized in part by 2 stronger heart muscle, thicker capillary webbing, and improved enzyme production—necessary for optimum endur ance performance. Traditionally, you've been told the best way tobuild your base is with long, slow aerobic workouts. Yetsome experts argue such adaptationscan occurin less time with high-intensity runs. Ifyou do 400-meter repeats, the vast majority of energy is coming from aerobic metabolism, making sprints a very potent aerobic stimulus,” says Martin Gibala, PhD, professor of kinesiology at McMaster University in Ham. ilton, Ontario. Gibala and his colleagues found that people who did short 25 minutes) cycling workouts witha series of 30sec: nd sprints improved their fitness over two weeks at the same rateas those who rode for two hoursata lesser intensity. “Pretty much every adaptation we measured could be realized through high intensity interval training (HITT) and lower volume." Gibala acknowledges that hs study reflects short period of training. “What we don't know ishow this plays out long term,” he says. “If you have 50 runners doing traditional training and 50 doing HIT training for one full year, who turns out better trained? We havent done that study. But I bet they're close.” Build a really strong body HE OTHER HALF of MacKenzie’s program is building strength through CrossFit. Workouts average 10 to 20, minutes, and combine “metabolic conditioning” exer cises such as kettlebell swings, handstand push-ups, and pull: ups with classic moves like deadlifisand squats. All that heavy lifting can translate to distance running, For one, it increases the force of your stride—the more powerful your push-off, the less effort you exert with each stride, the easier fast running feels says Stephen S. Cheung, Ph.D, professor of kinesiology at Brock University in Ontario.“Italso makes you more balanced and likely less prone to injury” he says. Itmay also make you faster In one study, highly trained run ners who substituted almost a third of their running workouts with explosive, sport specific strength training shaved 30 to 40 seconds off their 5-K times after nine weeks compared with those who ran and did minimal strength training. Put it together ‘oR RUNNERS, atypical CFE workout week might ook lke this: three double days—a strength-building session fol Iowed several hours later (to allow for recovery) by a short, high-intensity run; one or two days of longer endurance ‘workouts like a tempo run or time trial; and one day of rest. “There are no easy days or ecovery runsin CFE. You're either ‘on or you're of.“The act of taking real rest might be enough to help many runners improve performance,” says Gibala. “You have runners going out for these recovery runs, but they're just ‘making themselves tired. You're better off reducing the total ‘raining load, getting rid ofthe junk, and getting real rest” Isit for you? F YOU'RE A LONGTIME ATHLETE who's feeling worn down, a program like CFE could be just what you need, says James Herrera, MS, CS.CS, owner of Performance Driven coach- ing and consulting in Colorado Springs. “Most runners have ‘rained in the lasic format for many years and have developed «a huge volume base," he says. "If you drastically reduce volume and increase strength and training intensity, such an athlete wll improve on many fronts: speed, power, economy of movement, Tean body mass, as wel as confidence. I've taken 40-to 60 year old clients who've done endurance training for 20-plus years, cut their volume in half—still more volume than what CFE prescribes—while increasing intensity, and they've all posted PRs, some better than their 25- and 30 year old times What's less clear is how well the program works for less seasoned runners, particularly those gunning for marathon (and ’beyond) distances. CFE proclaims that by following the program to the letter, you can compete in—not just complete—ultra and Ironman distances on just six to eight hours of training per ‘week. That includes “long” runs that never exceed 90 minutes. But ifyou've never done a really long run, race day could prove challenging, says Herrera, an ultrarunner himself “[Long runs| prepare you for time on your fet, pacing for the Jong haul, mental toughness, and, most important, how to hy. drate and feed yourself for multiple hours—you don't really need to eat fora 90-minute training session," he says.“T'ma firm believer in HIT, but [stil feel a runner—especially a new run- ner—has to cover about 75 percent of the distance in training fora marathon to prepare for those elements.” ‘What is certain is that most runners can benefit from some ‘components of CFE—afterall, who doesn't want strongerghutes, more stable hips, and faster times? And with the dark days of ‘winter upon us, now isthe perfect time to hit the gym and try something fresh. Who knows? You might find a new religion.