Runner’s World USA – August 2016 by Acatrinei Lucian

A New Way To Train

Have -It-All

P LAN Fo r 13.1-MILE Success p74

Get Fitter Have More Fun Stay Strong & Healthy

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THE KEYS to a WELL-ROUNDED RUNNING LIFE

15 Best

SPORTS BRAS + Find Your Fit p68 Beginners

Training and racing together keeps Anna and Kristy Berington in shape for their athletic Alaskan lives. p19

Beat the Heat Fast, Nutritious Mini Meals AUGUST 2016 RUNNERSWORLD.COM

FRANK SHORTER Did a Doper Steal His Second Gold Medal?

LIFE IS A SPORT. WE ARE THE UTILITY. BE UNSTOPPABLE.

Every bite colorful. Every bite clean. Every salad is clean. No artiicial preservatives, sweeteners, lavors or colors from artiicial sources.

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WARMUP CONTENTS

AUGUST 2016

RAVE RUN

EDITOR’S LETTER

THE LOOP

50TH ANNIVERSARY

B R O O K S CAS CA D I A S H O E S , T I M E X WATC H ( A N N A , L E F T ); C 9 C H A M P I O N F O R TA R G E T B R A , B R O O K S S H O R T S , B R O O KS CAS CA D I A S H O E S , I R O N M A N T R I AT H LO N T I M E X WATC H ( K R I S T Y, R I G H T )

C OV E R P H OTO G R A P H B Y N AT H A N I E L W I L D E R ; H A I R & M A K E U P B Y TA N YA VA L ; S T Y L I N G B Y A R GY KO U T S OT H A N AS I S ; C LOT H I N G : LU L U L E M O N B R A , R E E B O K S H O R T S ,

90 RUNNING THE WORLD: DJIBOUTI A former Olympian and her team of young East African girls dodge cultural norms, insults, and rock-throwing boys to become runners. BY RACHEL PIEH JONES

ON THE COVER Half Marathon Special ................. 74 A New Way to Train .................... 74 Sports Bras.................................. 68 Beat the Heat .............................. 44 Mini Meals .................................. 60 Frank Shorter .............................. 82

PHOTOGRAPH BY DIANA ZEYNEB ALHINDAWI

74 HAVE-IT-ALL PLAN

HALF MARATHON, FULL LIFE

MYSTERY MAN

(LONG) GONE GIRL

Take a page from the millennial handbook and prepare for your next half by enjoying a whole host of nonrunning activities.

In an excerpt from his memoir, the running legend tells the story of inishing second in the Olympics to a suspected doper from East Germany.

When Amy Wroe Bechtel vanished on a run 19 years ago, her husband was the lead suspect. Now, there’s a disturbing new theory.

BY LISA HANEY

BY FRANK SHORTER

BY JON BILLMAN

AUGUST 2016 RUNNER’S WORLD 3

ABSOLUTE COMFORT, EFFORTLESS RIDE.

COME RUN WITH US AT NIKE.COM/LUNAREPIC

CONTENTS

WE’RE ALWAYS RUNNING AT RUNNERSWORLD.COM

OLYMPIC COVERAGE Our stafers will be in Rio delivering daily news, analysis, and feature stories from the Games. Follow us on Twitter, Facebook, and at runnersworld.com/ olympics.

24 HUMAN RACE Double Dog Dare Two sisters, 75 dogs, and one very cool running life.

Got You Covered The proper top can save your skin.

Runners by the Numbers The cutest runners on four legs.

It’s Science! Recent studies tackle hill training and recovery.

I Ran It Of! This 3:05 marathoner used to weigh 420 pounds.

The Starting Line Survive the sweaty season.

Remy’s World Turns out, dreading speedwork is a lot worse than actually doing speedwork.

The Fast Lane Tweak your mental state for peak performance.

Race Prep Modify your warmup to run fast on hot days.

Next Level An über-5K runner talks 20+ years of masters racing.

Ask the Experts How can I safely run on the beach?

Out to Lunch Pack a picnic for your postrun recovery meal.

Fridge Wisdom The low-down on chugging beers while running.

The Runner’s Pantry Of-the-cob recipes to perk up your BBQ.

Quick Bites Kick your run into high gear with mini meals.

BY MARK REMY 28

Go You! She fractured her hip in three places. Now she wins races.

Globe Trotter Logging 3,504 miles in 22 countries in 12 months.

Intersection Jaws attacks, Willie runs, Pippa stuns.

Newbie Chronicles A little research saved her shins.

Ask Miles Hat etiquette.

TRAINING

Becky Wade never knew what to expect in Japan. “Dogs, for example, were often dressed like humans,” she says. “I also observed the opposite: humans dressed like animals!”

FUEL

BY KATHRYN ARNOLD

RACES+PLACES 103

Esprit de She A midweek race party for her.

106

Trending Running feast-ivals.

I’M A RUNNER 116

Nicole Curtis She’s addicted to more than just rehabbing the neighborhood.

6 RUNNER’S WORLD AUGUST 2016

MIND+BODY “I’m bouncing between four houses right now,” says Curtis. “I have running gear camped out at each one.”

Safety Measures Five healthy habits that’ll keep you injury-free.

Should I Try It? Crack! Pop! Relief? What you need to know about chiropractics.

GEAR 68

Support Group Sports bras for every body type.

PODCASTS There’s a new episode of The Runner’s World Show every Thursday on iTunes. We’ve run with dogs, talked with trailblazing marathoners, and taken a PT test at the Pentagon. For info on the show, and our sibling podcast, Human Race, go to run nersworld.com/audio.

I’M A RUNNER Go behind the scenes of our video shoot with DIY superstar Nicole Curtis at runnersworld.com/ imarunner.

P H OTO G R A P H S B Y AC K E R M A N + G R U B E R ( I R A N I T O F F ); M I TC H M A N D E L (CO R N ) ; V I C TO R S A I L E R / P H OTO R U N ( K E F L E Z I G H I & R U P P )

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EDITOR-IN-CHIEF

VP/PUBLISHER

EDITORIAL

PAUL COLLINS Associate Publisher paul.collins@rodale.com BART YASSO Chief Running Officer bart.yasso@rodale.com

JOHN ATWOOD Editor TISH HAMILTON Executive Editor SUZANNE PERREAULT Senior Managing Editor JEFF DENGATE Articles Editor (Shoes+Gear) CHRISTINE FENNESSY Articles Editor (Features) KATRIN M C DONALD NEITZ Articles Editor (Mind+Body, Human Race) MEGHAN KITA Senior Editor (Training, Races+Places) HEATHER MAYER IRVINE Senior Editor (Food+Nutrition) LINDSAY BENDER Assistant Managing Editor BARBARA WEBB Assistant Managing Editor (Interim) ALI NOLAN Associate Editor KIT FOX Reporter

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“COFFEE!”

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“Saying goodbye to my cats. They are great motivators.”

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KELLY McDONALD Print and Digital Production Manager kelly.mcdonald@rodale.com; 610-967-7615 LYNN LAUDENSLAGER Production Specialist lynn.laudenslager@rodale.com; 610-967-8143

BUSINESS OFFICE LAURIE JACKSON Vice President, Finance JACKIE BAUM Finance Manager SUSAN G. SNYDER Advertising Finance Manager

CONSUMER MARKETING

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“Pants.”

MICHELLE TAUBER Vice President, Retail Sales SUSAN K. HARTMAN Integrated Marketing Director KEITH PLUNKETT Associate Manager, Event Marketing

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ADVISORY BOARD PAM ANDERSON, NATE APPLEMAN, PAMELA NISEVICH BEDE, R.D., MARK BITTMAN, WALTER M. BORTZ, M.D., RICHARD T. BRAVER, D.P.M., JEFFREY L. BROWN, PSY.D., DAVID COSTILL, PH.D., JACK DANIELS, PH.D., LAURA DUNNE, M.D., MICHAEL FREDERICSON, M.D., JANET HAMILTON, R.C.E.P., CINDRA KAMPHOFF, PH.D., NIKKI KIMBALL, M.S.P.T., JORDAN METZL, M.D., REBECCA PACHECO, DANIEL J. PERELES, M.D., GESINE BULLOCK PRADO, STEPHEN M. PRIBUT, D.P.M., SAGE ROUNTREE, PH.D., JOAN BENOIT SAMUELSON, FRANK SHORTER, CRAIG SOUDERS, M.P.T., PAUL D. THOMPSON, M.D., CLINT VERRAN, P.T., PATRICIA WELLS

BETH BUEHLER SVP, Digital

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“Kissing my dog, Louie, goodbye.” (He’s too little to come with me– all 5.6 pounds of him.)

INTERNATIONAL EDITIONS EDITORS-IN-CHIEF ARGENTINA GERMAN PITTELLI, AUSTRALIA LISA HOLMES, BRAZIL ANDREA ESTEVAM, CHINA YAN YI, FRANCE GUILLAUME DEPASSE, GERMANY MARTIN GRUENING, HUNGARY MATE PÁSZTOR, ITALY MARCO MARCHEI, LATIN AMERICA CESAR PEREZ COTA, NETHERLANDS OLIVIER HEIMEL, NORWAY EIVIND BYE, POLAND MAREK DUDZINSKI, PORTUGAL PEDRO LUCAS, SOUTH AFRICA MIKE FINCH, SPAIN ALEJANDRO CALABUIG, SWEDEN STEFAN LARSEN, TURKEY FATIH BUYUKBAYRAK, UNITED KINGDOM ANDY DIXON

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RAVE RUN

LAKE TAHOE, NEVADA RUNNER Diana Schlaf THE EXPERIENCE The 23-mile stretch from Tahoe Meadows to Spooner Summit is just a fraction of the epic 165-mile Tahoe Rim Trail that spans both Nevada and California. “Few day hikers will go the distance for these views,” says Schlaf, seen here ascending Marlette Peak. “At times, I’ve come home after dark without intending to. So now, if I’m going to run long, I always carry gloves and a headlamp in my hydration bag.” FAST FACT At 191 square miles and sitting at 6,225 feet above sea level, Lake Tahoe is the largest alpine lake in the country. RUN CLUB The Donner Party Mountain Runners is a local running group named after the band of 1846 emigrants, half of whom perished while crossing these mountains. LOCAL FARE Stock up on prerun fuel at Tunnel Creek Cafe in Incline Village. “My favorite is the protein breakfast bowl,” says Schlaf. PHOTOGRAPHER Tom Zikas

FOR DIRECTIONS, RESOURCE INFORMATION, AND DOWNLOADABLE WALLPAPER IMAGES, VISIT RUNNERSWORLD.COM/ RAVERUN.

AUGUST 2016 RUNNERâ&#x20AC;&#x2122;S WORLD 11

EDITOR’S LETTER

FOREIGN AFFAIRS

LATELY, we’ve been doing a bit more

12 RUNNER’S WORLD AUGUST 2016

At the start of the RW Running Festival in Nanjing, China (above); a short, insanely steep run on the Great Wall (left).

Huge, flag-toting corporate teams with oicial cheering sections (and lots of backpacks).

Postrace fuel: meat on a stick.

I expected squat toilets. But not in the porta-potties.

Our latest 50th Anniversary T-shirt, sporting a 1970s logo (one of 11 in the archives) from the irst Running Boom, is now available in men’s and women’s sizes ($25; runnersworld .com/shop).

encountered its opposite as well. Jetsons-era skyscrapers neighboring Ming Dynasty–era temples. Rickshaws on my right at rush hour, Maseratis and Ferraris on my left. I was struck by plenty of diferences at the RW festival, but I also felt oddly at home. While waiting for the start of the 10K, I got the same buzz of excitement/ dread I get before every race, and once I was on the course, well, I was just running. Nothing in the world more familiar than that. On my last morning, I explored Beijing alone to run around the Forbidden City and through Tiananmen Square. I took my phone and knew the city was laid out on a grid. I wouldn’t get lost. It was around 5 a.m., cool, the air still fairly clear. I got two blocks from my hotel and glanced at my phone. No map, no wiﬁ. I ran on, hoping it would kick in again. But something better happened: I spotted a 50-ish Chinese man out for a morning run. I decided to follow him, hoping he’d go where I wanted to. He led me right to the Forbidden City, where I tracked him around its perimeter walls. Suddenly, there were more runners than I’d seen since the race. A grinning, wild-haired Kiwi. A young woman in neon tights being passed by a pack of military cadets running in boots and camo. I never approached my unwitting guide, but I imagined saying to him: Isn’t it incredible to be running here? We’re in Beijing! Buildings on the other side of that wall are 500 years old! We don’t even speak the same language… But in a really cool way, we did. DAVID WILLEY EDITOR-IN-CHIEF

@DWilleyRW

P H OTO G R A P H S B Y DAV I D W I L L E Y; M I TC H M A N D E L ( M AG A Z I N E S ); R YA N O L S Z E W S K I ( S H I R T )

justice to the second word in our name. What’s it like to be a runner in other parts of the world? How is running in, say, Paris or Bangkok diferent than in Philly or Bangor? In this issue, our seventh “Running the World” piece goes to Djibouti (page 90), and elite runner Becky Wade describes her yearlong, post-college globetrot (page 30). In April, I visited our publishing partners in China to attend their second annual RW International Running Festival. The sport is booming in the world’s most populous country: According to the Chinese Athletics Association, there were 13 marathons in 2010, but last year there were 134, with more than 1 million participants. In all, there were over 300 running events in China last year, and the total number of runners has increased 20-fold in the past 20 years. To feel the boom, I spent six days in Nanjing, Shanghai, and Beijing. I ran in each city, and interviewed runners and race directors, men and women, from beginners to elites. (To hear some interviews, check out Episode 8 of “The Runner’s World Show,” now on runnersworld.com/audio.) This is RW’s 50th anniversary, and I was keenly aware that China’s Cultural Revolution also started in 1966. So I hoped to use running as a lens for understand-

ing Chinese culture and how profoundly it’s changed since then. I found that running in China is mostly an urban phenomenon driven by socio-economics and forward-thinking public policy. Millions of Chinese have joined the upper-middle class and have the means to think about their health and leisure in new ways, and the government wants its citizens to be less sedentary. So people are adopting the most convenient, efective form of exercise on Earth, and races are popping up everywhere. Yes, the air quality is awful, so people run in the morning or evening (or on treadmills). The RW Running Festival was up in the hills of a national park in Nanjing. I’m sure there were scenic views, but I never saw them through the haze. And yes, the traic is bad, too, so most people run in parks, not on the roads. On my first morning in China, I got up early for an easy few miles. The two-lane road outside the hotel in Nanjing buzzed with cars, trucks, and scooters, all passing each other in a makeshift “middle lane.” I moved as far onto the shoulder as possible, but there really wasn’t one. Lynn, a colleague at RW China, said I was probably the first Western runner any of the drivers, many of them laborers, had ever seen on this road. That explained their double-takes, but I’m not sure if people were perplexed by my Western-ness, or because I was running—for enjoyment!—on this road. I was also the only Westerner among the 5,000 runners who took part in the festival’s 5K, 10K, half marathon, and kids races, but people were universally welcoming. There were lots of smiles and selfies at the start and high-fives along the course. This was the first place I felt the recurring sense of duality that defined my time in China. If I saw or experienced something, I often

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GET READY FOR RACE DAY!

THE LOOP

THE INBOX

PACK IT IN, PACK IT OUT I would like to know how others feel about marathon runners who drop litter. I ran a beautiful trail marathon that was littered with empty gel packets. Why spoil the paths for everyone? The day I do not see a gel packet on the ground during a race will be one to celebrate.

THE CONTEST

JULIA REVILL, VIA EMAIL

SMARTEN UP In your March 2016 Intersection column, you listed two items related to women’s anatomy in the “Frivolous” column of the matrix while listing a beer-mile record setter in “Momentous.” Really, Runner’s World? Shame on you. Your labeling of these things just perpetuates a societal belief that women should feel shame for the bodies that they were born in. You can (and you must) do better.

THE UPDATE

LIZ FITZGERALD, VIA EMAIL

THE GUMSHOE

In “(Long) Gone Girl” (page 94), writer Jon Billman investigates new leads in the unsolved 19-year-old disappearance of Wyoming runner Amy Wroe Bechtel. “The hardest part is the abstraction of memory,” he says of his nearly two-year-long reporting efort. “Our memories are those melting clocks from the [Salvador] Dali painting. And it’s challenging to interview family members who have undergone tragedy; the ones I spoke with are much braver than I. And running is still special to them. They didn’t let this evil take running away.”

O] n] ?gl Qgm ;gn]j]\ Yl

Send comments to letters@runnersworld .com. If your letter is published, you’ll receive an RW T-shirt. RUNNER’S WORLD reserves the right to edit readers’ submissions. All readers’ submissions become the sole property of RUNNER’S WORLD and may be published in any medium and for any use worldwide.

We irst covered the story in January 1998.

Emma Coburn (“Making a Splash!” July), set a new American record. The Olympic hopeful ran the 3,000-meter steeplechase in 9:10.76 at the Prefontaine Classic, beating Jenny Simpson’s 2009 mark by nearly two seconds.

THE COVER

“They’re not house pets,” says Photo Director Clare Lissaman of the dogs belonging to Kristy and Anna Berington, twins who race the Iditarod. “Between shots we had to round them up; it could take 20 minutes.” Read about the team from Knik, Alaska, on page 19. Cover photo by Nathaniel Wilder

P H OTO G R A P H S B Y S T E V E K E L L E Y A K A M U D P I G /G E T T Y I M AG E S ( N E W YO R K C I T Y ); V I C TO R S A I L E R / P H OTO R U N (CO B U R N ) ; N AT H A N I E L W I L D E R ( K R I S T Y & A N N A B E R I N G TO N )

How would you like to get $750 in Brooks gear, a trip to NYC for a photo shoot, and your face on the December cover of this magazine? This is your last chance to enter the Runner’s World Cover Search contest—all entries have to be received by July 20th. Go to runnersworld.com/ coversearch and apply today!

THE GALLERY

#RWRunStyle

Runners making a statement.

“Running on sand: Garmin says 11 miles but my legs feel like 22 miles.” —@itrainduh

“#handstand for the #win” —@runner4cake

THE QUESTION

P H OTO G R A P H B Y PA M E L A D M CA DA M S /G E T T Y I M AG E S (CA N DY )

WHAT’S YOUR PRERACE FOOD REGRET? “Eating my way through Epcot the day before one of the Disney halfs. I gave most of Germany and all of France back along the course.” —Erin Jett “Before my irst track race, the upperclassmen convinced me to eat a whole pouch of Sour Patch Kids. #rainbowvomit” —Michelle King “A pound of cherries. It was a tragedy that ended with me in a fetal position.” —Jaime Jean

50TH ANNIVERSARY

THE BEAT GOES ON THE HARDCORE PURISTS found in the pages of our

predecessor Distance Running News would tell you that they never ran with noise in their ears. But looking back, we’ve found that wasn’t always the case. Runners have been donning headphones in search of audible enhancement for decades. Of course, how and what we listen to has changed. Here’s a look at the gadgets of the past and what we’re tuned in to today. —ALI NOLAN

A STEADY BEEP 2

3 4

1 / 1970s In the back pages of the March 1972 issue, we found an ad for SPORTSTRONIX. Promising “the pace control of champions,” this nifty box emitted a “regular, rhythmic tone,” like a metronome. Athletes were to match each stride to the sound to develop a quicker cadence. This torture device could’ve been yours for only $129.

The irst Sony Walkman came out in 1979 and became an essential accessory through the 1980s. Runners took the portable cassette player to the street, and it was shown in our February 1989 issue on this 1988 NYC marathoner.

RADIO WAVES 2 / 1970s The next advance in running with audio was an AM radio attached to a terry cloth headband and worn directly on the head. The ad from June 1978 said you could “Put good sounds right between your ears!” But among other concerns, its name, Radio Active, might’ve given some runners pause.

4 / 1990s In July 1998, we celebrated the runner-friendly features of the Kenwood Portable CD Player. Its digital antishock circuit prevented skipping, which was a common disruption when running with CDs. We also revealed the results of a (futuristic!) internet poll: “Born to Run” by Bruce Springsteen made the list of best running songs—one thing that might never change.

I WANT MY MP3 5 / 2000s In our March 2005 music package, skipped tracks and heavy radios were long gone, and the iPod was on the rise. There was little to critique; this light device was a runner’s dream. And rather than running to a beep, we examined how beats per minute in songs could keep us speeding along. TODAY With gadgets galore, wireless earbuds, and digital radio and podcasts curated for individual tastes, 49 percent of you run (at least sometimes) with a music-playing device. And now, RW is in the audio game, too.

LIFETIME SUBSCRIBER

Paul Schultz, Boulder, Colorado, 56 “When I started running, marathons were for freak people. Now grandparents are signing up for them. Running has come to the masses. If there were modern running gadgets back then, I wish I could’ve used an iPod and a GPS watch. I tried running with a Walkman but gave it up. The running motion screwed up the tape.” 16 RUNNER’S WORLD AUGUST 2016

R W A R C H I V E S ; C O U R T E S Y O F PA U L S C H U LT Z ( S C H U LT Z )

3 / 1980s In our August 1983 gear review, the

DISC FEVER

DIGGING DIGITAL

Podcasts for runners by runners at runnersworld .com/audio.

NO STATIC

Radio Watch (just what it sounds like) got positive marks. “It comes with headphones and gets great reception!” But if mixtapes were more your style, the Walkman was for you.

“MY WISH IS TO BE A HOLLYWOOD STUNT DRIVER.”

On the road or in the oice, paper and paper-based packaging help us get the job done. And that’s just one way they’re important to us. Discover how paper and packaging are instrumental to how we work and how we live. HowLifeUnfolds.com © 2015 Paper and Packaging Board. All Rights Reserved.

PIPPA, EWAN, AND A-ROD p31

NEWBIE VS. SHINSPLINTS p34

HUMAN( )RACE p24

NEWS, TRENDS, and REGULAR RUNNERS doing AMAZING THINGS

Kristy (in blue) and Anna Berington live in Knik, Alaska, near the 2,300-mile Iditarod National Historic Trail, where they train for races during mushing’s off-season.

Twin mushers—and their four-legged partners— prepare for sled racing with lots of running. B R O O K S S H O R T S ( K R I S T Y ); R E E B O K TO P, G A P F I T L E G G I N G S ( A N N A )

S T Y L I N G B Y A R GY KO U T S OT H A N A S I S ; C LOT H I N G : G A P F I T TA N K , S AU CO N Y B R A ,

DOUBLE DOG DARE

Anna Berington’s feet are a shade shorter than her sister Kristy’s. It’s one of the only differences between the identical twins, dogsled mushers, and avid runners, and it comes with a story that puts most losttoenail yarns to shame. Eight years ago in a dogsled race bedeviled by minus-55-degree temperatures, Anna developed frostbite, requiring a surgeon to trim the tips off her big toes. The injury hasn’t stopped her

PHOTOGRAPHS BY NATHANIEL WILDER

AUGUST 2016 RUNNER’S WORLD 19

from competing in half marathons, marathons, and sled races alongside or, more accurately, against her sister. On March 17, the twins finished the Iditarod, the epic 1,000-plus-mile Alaskan trek from Anchorage to Nome. Kristy finished 39th (of 71 finishers), just 13 seconds ahead of Anna. It was Kristy’s seventh and Anna’s fifth time doing the race. “It’s a friendly rivalry,” says Kristy, who is older by five minutes. “I’m a little bit more competitive. When it comes to the end, I will race her.” In truth, though, the Berington sisters, 32, are far from adversaries: Each is the other’s best friend and training partner—on and off 20 RUNNER’S WORLD AUGUST 2016

the sleds. The twins run year-round and race in road and trail events during mushing’s off-season. They’ve done a marathon and five half marathons together (Kristy’s PR of 1:45 beats her sister’s by four minutes). Last year, Kristy tried a 24-

hour ultra—and won. This summer, they have a half marathon and marathon on their race calendars. “Running goes hand-in-hand with dog mushing,” Kristy says. Anna estimates that she runs 100 miles over the course of the roughly 10-

The Beringtons train together, but on race day, they compete. Because their dogs are fed a diet rich in salmon (kept in freezers, below right), many of them live into their teens. Most retire at age 10 and stay with the pack as companions.

day Iditarod. A sled loaded with gear and a musher can get heavy (see “Runners by the Numbers,” page 22), so getting off and running alongside the sled gives the dogs a break. A musher may even push the sled for a bit, which Anna compares to running with a baby stroller, except “you’re in winter boots and a parka.” Which gets to the other reason why the Beringtons run as much as they can during the race. “Just standing on the sled gets cold,” Anna says. “The best way to stay warm is to stay active.” In a good week, the sisters log 50 miles. Sometimes, it’s 11 p.m. before they hit the trails. Fitting in training runs can be tough because their lives revolve around the care of 75 Alaskan huskies. The twins operate Seeing Double Sled Dog Racing, a kennel in tiny Knik, Alaska, about 20 miles from the nearest town, Wasilla. Twenty-five of the dogs are their own; 50 belong to fellow Iditarod racer Scott Janssen. On most days they wake

ite—“but I have more respect for our lead dogs because you’re asking them to go above and beyond.” The perks for leaders like Jonah, who has done seven Iditarods, include hanging out in the twins’ small twobedroom house and enjoying cuddle time during races. “Outside at the checkpoints I’ll go lie with him in the straw, put my arm around him, and take a nap,” Kristy says. Those kinds of personal touches have won over Janssen, a funeral director by day who began working with the Beringtons in 2011, when he made his Iditarod debut. “Even though I am quite confident in my dog skills, I still defer to Kristy and Anna,” he says. “I’ve learned over the years to really trust them. Everything they do comes from their love of the dogs.”

Anna (left, top) and Kristy (left, bottom) do commercial fishing and carpentry work for extra income. Kristy hauls hay used for dog beds, and Anna uses an ATV for training runs when there’s no snow (below).

coast of Lake Superior in Port Wing, Wisconsin, on a 20-acre property that at various points was also home to cows, horses, chickens, cats, and dogs. “They learned work ethic and that you’ve got to take care of your animals,” says their mother, Jan, who still lives in Wisconsin with two dogs and a cat. They also have an older sister (by five years) named Kat, who helps Kristy and Anna run their website

C O U R T E SY O F K R I S T Y B E R I N G TO N (C R O S S- CO U N T R Y )

The Beringtons grew up along the frosty

at 6 a.m. to begin the cycle of feeding, cleaning, grinding meat, taking the dogs on sled runs (or ATV runs, if there’s no snow) that range from 20 to 80 miles, and then returning to the kennel and feeding again. “We’re their coaches, mentors, nutritionists, massage therapists,” Kristy says. “The dogs can’t foam roll after a long run like we can— we massage their muscles for them. They’re our family. I don’t like to use the ‘F’ word around the dogs”—favor-

“That photo was taken after our first cross-country meet when we were freshmen in high school in Wisconsin,” says Kristy, who is on the right. “We both made the varsity team that year and every following year.”

FOR MORE PHOTOS OF THE BERINGTONS AND THEIR DOGS, GO TO RUNNERSWORLD.COM/IDITAROD.

AUGUST 2016 RUNNER’S WORLD 21

RUNNERS BY THE NUMBERS

SLED DOGS WHAT IT TAKES TO GET THE TWO BERINGTON TEAMS FROM ANCHORAGE TO NOME

that are leaner and faster. Whereas Siberian huskies tend to be steady, single-gear racers, Alaskan huskies, Kristy says, “give you all they have and then some.” —NICK WELDON

P H OTO G R A P H S B Y A N N A & K R I S T Y B E R I N G TO N ( D O G , TO P ); B I B I C H A N G , G O 2 M O O N .C O M ( D O G S , C E N T E R ) ; C O U R T E S Y O F R E D PAW ( F O O D); M I TC H M A N D E L ( S A L M O N ); N AT H A N I E L W I L D E R ( D O G S , B OT TO M )

Some Iditarod teams race with purebred Siberian huskies—often called “Slowberians.” Kristy and Anna Beringtons’ sleds, however, are pulled by Alaskan huskies, mixed-breed working dogs

and has attended all of their Iditarod starts. “All three of us went swimming in the same gene pool but dove into different ends,” says Kat, who works in finance in Toronto. “We’re all very driven.” When Kristy and Anna were 10, a neighbor introduced them to dogsled racing. By high school, they had grown to six feet tall and were competing in track, cross country, volleyball, and basketball. After graduating, they had a stint in the Army National Guard and wound up living a somewhat nomadic lifestyle. For a period they slept in a tent in the Sierra Nevada while working as ranch hands during the summer and dog handlers at a ski resort in the winter. In 2007, a chance meeting with former Iditarod champ Dean Osmar persuaded them to move to Alaska. Through it all, running has been a constant. “We have this tradition that everywhere we’ve lived we run to the next town over,” Anna says. Those runs have gone as long as 30 miles. The joy the Beringtons share in going long together is amplified in sled races like the Iditarod. “You’re sharing that finish with 16 dogs,” Anna says. “It’s not just your accomplishment, it’s theirs, too.” Kristy adds: “Sled dogs are the most inspirational athletes for a runner. They don’t run for vanity or because they want to get their best time—they run because they absolutely love it.” —NICK WELDON

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THE REVIVAL

I RAN IT OFF!

24 RUNNER’S WORLD AUGUST 2016

watched his portion sizes. Within two years, he was 195 pounds and able to run a 1:56 half marathon. After that race, he scaled back his running—but not his eating—and gained 60 pounds. This time, though, he had a realization: “You don’t finish the marathon, put your hands up, and you’re done,” he says. “You have to think of it as a lifestyle.” So Brokaw shifted his focus from his scale to his race calendar, making sure it was never empty. He now runs five to six distance events a year and maintains a weight of 160 pounds. In September at the BQ.2 Chicagoland Marathon, he ran a 3:05 personal best. Brokaw, who averages 50 to 75 miles a week, says running is now “who I am, on some level.” That mind-set has freed Brokaw from the yo-yo pattern that once plagued him. “Don’t make a bad day a bad week, a bad week a bad month, a bad month a bad year,” he says. “Wake up and reset.” —NICK WELDON

TODAY

BARRY BROKAW BEFORE 420 LB. (ABOVE) TODAY 160 LB. (BELOW)

He has more stamina, is more alert, and is positively impacting patients. “I’m promoting good health, leading by example.” DIET BACK THEN

Twelve-hour shifts limited Brokaw to one or two meals a day, where he often ate fast food and struggled with portions. TODAY

“I don’t go three or four hours without having something.” He packs snacks like Greek yogurt or trail mix, “eating smaller more often, making good choices.” PLAY BACK THEN

Brokaw had difficulty pulling his daughter, Alexa, in a wagon around the block. TODAY

Alexa, 13, enters road races with her father and will start cross country in the fall. “It’s our bond. It’s amazing to share running with her.”

PHOTOGRAPH BY ACKERMAN + GRUBER

P H OTO G R A P H S B Y H O C H 2 WO/A L A M Y ( T R A I L M I X ); C O R B I S ( YO G U R T )

Barry Brokaw has always been good at losing weight. Keeping it off has been the problem. The 43-year-old nurse from Superior, Wisconsin, estimates he’s lost—and then regained—100 pounds several times in his life. Brokaw first took up running as a 200pound, 18-year-old Army recruit who needed to pass a two-mile fitness test. A few years later, he ran Grandma’s Marathon (in 5:28). The experience didn’t spark a love for the sport, however. Over the next decade, Brokaw viewed running as a calorie burner; he’d lace up only when he felt an urgency to drop weight. Eventually, he couldn’t outrun his gains. By 2007, Brokaw was a father who felt “a sense of doom” when he struggled to pull his 4-year-old daughter in a wagon. He stepped on a scale and got an error message. He estimates he was 420 pounds; his scale couldn’t produce a reading over 399. To get his weight back down, he cut his beer intake and

BACK THEN

Brokaw would get winded walking from his car to the hospital, and long days on his feet caused back pain that affected his sleep.

MAKING IT STICK After years of weight struggles, a running convert loses 260 pounds and runs a 3:05 marathon.

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Remy’s World BY MARK REMY

you can just dial back the dosage. And feel like a failure. Not so much when you’re reclining in the dentist’s chair. There you are powerless, a turtle on its back, with a spotlight in your face and someone else’s fingers in your mouth, and you’re gripping the armrests like you’re strapped into a turboprop that’s just lost its starboard engine. At least the dentist can offer you drugs. Dental work and speedwork, however,

have more in common than you might think. They both involve discomfort, and sometimes pain. Because of this you don’t exactly look forward to either of them. Still, you know they’re important. So you show up at the appointed time and do what you’ve gotta do. Until one day you don’t. Which is where things can start to unravel. What I realized as time dragged on—and this is the most wicked similarity of all—is that the longer you put off either of these things, dental work or speedwork, the harder it becomes to motivate yourself to resume doing them. In my case, that looked something Speedwork, like dental work, is necessary—and not even all that evil. like this: Two years ago, we moved across the country. At the time, I’d been seeing my dentist every six sychologists are great. They have a word for everything. ¶ Take months and making some sort of experiential avoidance, for instance. (Okay, that’s two words. Inspeedwork—intervals, tempo runs, dulge me.) Experiential avoidance, as described in a research paper whatever—a fairly regular part of out of George Mason University, “is a process involving excessive my running. I was in a groove, oral negative evaluations of unwanted private thoughts, feelings, and health–wise and VO2 max–wise. As we settled in our sensations, an unwillingness to experience these prinew home, I had a hunvate events, and deliberate efforts to control or escape dred things to do, from from them.” ¶ In other words, it’s the human tendency setting up an LLC for to steer clear of things that hurt. “Pain bad,” our reptilHow do you my new freelance writian brains tell us. “Pleasure good.” ¶ This isn’t exactly procrastinate? ing business to installing groundbreaking, I know. But I’ve been thinking a lot Share your stories of bookshelves. “Find a denlately about our natural aversion to pain and suffering, avoiding exercise on Twitter using #RWLater tist” was on that list, but the nature of fear and dread, and my own talent for procrastination. In it wasn’t anywhere near short, I’ve been thinking a lot about experiential avoidance. ¶ Why? Bethe top. “Do speedwork” cause I recently booked two long-overdue dates, both of which involve all didn’t make the list at all. those things—pain, suffering, fear, and dread. One was with a dentist for a checkup. A month went by. Then two. Then The other was with my running club for a speed workout. ¶ Superficially, these two six, 10, 14…I was living that old movthings seem pretty dissimilar. In many ways they are. Speedwork is voluntary, for ie trope where an off-camera fan one thing, and you alone are in charge of dispensing the pain. If it hurts too much,

DRILL, BABY, DRILL!

26 RUNNER’S WORLD AUGUST 2016

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When it comes to speedwork, get it done. You might as well choose the kind of suffering that makes you faster.

Runners who inspire us LIZI BOLANOSNAUTH From bike crash to trail-race podium

Ultimately, as noted, I sucked it up. Af-

ter two years of delay and dithering, I went to my running club’s weekly speed workout. Two days later I was sitting in the waiting room of my new dentist, surrounded by adult contemporary music and old magazines. Ferrari was right. Neither experience was even remotely as bad as I’d imagined. In fact they were both pretty underwhelming. The speed workout was a simple fartlek-style run, following a 2-1-1-2 pattern—2 minutes at 5K pace, 1 minute easy, 1 minute at 5K pace, 2 minutes easy. After the warmup, I did four sets of those and called it a day. It was uncomfortable, of course, and a sobering reminder of how much catching up I had to do. But it was a start. And it didn’t kill me. The dentist, for her part, turned out to be fantastic. She found a few very minor things, nothing big, and urged 28 RUNNER’S WORLD AUGUST 2016

me to floss more often. I made a follow-up appointment and went home with a new toothbrush. For those keeping score at home: That’s two years’ worth of low-level dread and guilt that I endured, by choice, on two health-related fronts. For nothing. Suddenly something else Ferrari had said made a lot more sense. When I first described my predicament to him, those dual vicious circles I’d gotten stuck in, and blamed procrastination, he gently corrected me. “What you’re describing isn’t really procrastination,” he said. “Instead it’s called ‘choosing to suffer’ in social psychology. It’s a general avoidance thing that compounds itself.” That sounded odd to me. I mean, what is a speed workout if not “choosing to suffer”? On a lesser scale, what is running if not “choosing to suffer”? Then it hit me: Suffering is a constant. It’ll be there no matter what. Do your speed workout and you will suffer. Put it off for weeks or months (or years) and you’ll suffer. Run today and you may suffer, at least a little bit. Skip it and you’ll suffer for that, too. Skip a bunch of runs and you will definitely suffer. If you run regularly, even a little, you know what I mean. When we avoid doing things that we think will be unpleasant, the delay itself becomes a form of suffering. And it yields exactly zero benefit. Call it the hidden cost of experiential avoidance. My advice, when it comes to speedwork: Go get it done. You might as well choose the kind of suffering that makes you faster. And while we’re at it, when’s the last time you saw your dentist?

Mark Remy is a Runner’s World writer at large. For more, go to runnersworld.com/remysworld.

Bolanos-Nauth broke her left hip, left scapula, two ribs, and two fingers in a 2008 bike crash. Surgery to repair her hip bruised her sciatic nerve, leaving her unable to feel her left foot. She spent months in a wheelchair. Her nerve function gradually returned, but doctors doubted she’d be able to resume an active lifestyle. But in October 2015, the 43-yearold occupational therapist from Boulder, Colorado, won the masters division of the USATF Half Marathon Trail Championships. In August, she’ll run the Pikes Peak Ascent—13.32 miles, 7,815 feet straight up. —LISA JHUNG

DJ VANDERWERF Amputee graduates during a relay

The rescheduling of Vanderwerf’s graduation created a dilemma for the Tennessee high schooler. On the day he was to receive his diploma, he had planned to run Ragnar Relay Tennessee, the 189.1-mile relay from Chattanooga to Nashville, as part of an all-amputee team. Vanderwerf, 18, was born without a left fibula bone, and his lower leg was amputated when he was an infant. To participate in both events, he led his team in the relay, then drove home for graduation. The next morning, he drove to Nashville to run the final 5.2 miles. “I want people to know you can do anything,” says Vanderwerf, who also played basketball, baseball, and football. —CHRISTINE YU

C O U R T E SY O F R O G E R N AU T H ( B O L A N O S- N AU T H ); C O U R T E S Y O F TA M A R A VA N D E R W E R F ( D J VA N D E R W E R F )

blows the pages off a desk calendar, one by one. The longer I postponed seeing the dentist, the more painful I imagined the visit would be, which encouraged further postponement. And so on. Same deal with jumping back into speedwork. The longer I put it off, the more painful I imagined my first time back would be. Which made it that much easier to put off. Which further increased the potential for pain. Which made it that much easier to put off. And so on. It’s pernicious stuff. It’s also extremely common, says Joseph R. Ferrari, Ph.D., a professor of psychology at DePaul University and author of Still Procrastinating? The No-Regrets Guide to Getting It Done. “People ‘awfulize’ things,” explains Ferrari. “They think, they ruminate, they worry—‘It’ll be awful!’ In the end, it’s rarely as bad as they think it’s going to be.”

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ROAD FOOD

Dashing through a Swedish mall.

GLOBE TROTTER Becky Wade spent a year after college exploring international running cultures.

After graduating from Rice University in 2012, 10,000-meter champ Becky Wade could’ve gone pro. Instead, thanks to a Thomas J. Watson fellowship, she spent a year collecting 22 passport stamps. During her time abroad, Wade, 27, of Houston, made it her mission to explore running cultures. Ultimately, she stayed in 72 homes on four continents—while logging 3,504 miles. After returning to the States, she made her marathon debut at California International, which she won in 2:30:41. Wade, who ran the 2016 Olympic Marathon Trials, is now training for the Olympic Track and Field Trials (steeplechase and 10,000). Here, she shares a few highlights from her travels. —ALI NOLAN

ENGLAND “I stayed in Teddington, a suburb of London, where Olympic athletes were training for the 2012 games. My flatmates were Kenyan runners. I had read that Kenyan runners take relaxation very seriously, and my friends confirmed it. If they weren’t in the kitchen, they were in front of the television, watching the news, live and recorded track races, or Walker, Texas Ranger.”

IRELAND “My mom knew we were related to a Haugh family in Kilmihil. We did some online sleuthing and found a clan of Haugh boys in road-race results. We pinned down an email address for the youngest, Padraig, who invited me to stay with him. I learned the lay of the land on

my runs—not too difficult, considering the village had one pharmacy, one post office, three grocery stores, and five pubs.”

SWITZERLAND “I trained in Zurich, Uster, Lucerne, St. Moritz, and Bern (pictured below). I was blown away every run. I was humbled by the mountains. The scenery was a performance enhancer all on its own.”

ETHIOPIA “I stayed at the Yaya Africa Athletics Village in Sululta. I trained with three female runners local to the camp. Each day, we ran single file on rugged, serpentine paths. I didn’t know where we were going or for how long or how fast.”

Running (left) and hanging with gelada baboons (above) in Ethiopia. Below: the Aare River in Bern, Switzerland.

MOST ENJOYABLE MEAL

“Ugali is a staple of the Kenyan athletes I stayed with in England. It has a warm, pillowy texture and is eaten with your hands.” CARB CRAVINGS

“The Aussies introduced me to thick slices of bread with toppings. My favorite was carrot hummus, tomato relish, goat cheese, tomatoes, and lettuce on pumpkin sourdough.”

FRESHEST SPREAD

“The sushi from Tsukiji Fish Market in Japan.” BEST POSTRUN TREAT

“Scandinavian pancakes are thin and delicate and topped with strawberries and whipped cream.” CHAMPION HOST

“After the Great Ethiopian Run, Haile Gebrselassie hosted a party at his mansion. I stuffed my stomach with grilled Nile perch, chicken breasts, vegetable curry, and carrot cake.”

30 RUNNER’S WORLD AUGUST 2016

P H OTO G R A P H S B Y M I C H E L E FA L ZO N E /G E T T Y I M AG E S ( B E R N ); C O U R T E SY K I E R A N CA R L I N ( TO P L E F T ); CO U R T E SY M I KA E L G R I P ( TO P C E N T E R ); CO U R T E S Y O F B E C K Y WA D E ( F O O D S )

Wade ate traditional meals wherever she landed.

MOMENTOUS Pippa Middleton finishes the Great Wall Marathon in China in 4:54 as the 13th female.

Wade (far left) soaks her feet in a fish-filled bath at a Japanese spa.

SWEDEN “In Stockholm, my brother visited me, and we signed up to run the Skärholmsloppet 5K. Halfway, the course took a strange detour—into a shopping mall. There was a purple carpet beneath us, red balloons to our sides, and DJs blasting music ahead. It felt more like a disco than a race.”

A woman training for an Ironman is bitten by a shark off the coast of CA’s Corona del Mar State Beach, a popular spot for long-distance swimmers.

Celeb chef Jamie Oliver wants to ban McDonald’s and Coca-Cola from sponsoring the Olympics unless they meet certain nutrition standards.

NEW ZEALAND “On my final day in Auckland, I ran famed coach Arthur Lydiard’s Waiatarua Circuit, a 22-miler his athletes ran every Sunday. The route starts in front of Lydiard’s old house. It was my longest run; I felt a connection to the guys whose careers took off there.”

Boston bombing survivor Jeff Bauman will do his first-ever road-race: the celebrity mile at the Runner’s World Classic July 16.

Hours after finishing the Brooklyn Half, Cynthia Erivo, who plays Celie in The Color Purple on Broadway, performs two shows. Endurance!

STOP!

“I enjoyed running the two-mile Yoyogi loop in Tokyo. In a city that congested, it offered a rare connection to nature. Its monotony could be difficult. But that was part of the appeal to the Japanese elites who trained there. A large part of Japanese running philosophy is mental strength.”

Public schools nationwide are told to provide transgender facilities (including locker rooms used by athletes) or face the loss of federal funds.

Mo Farah shuts down his charity after money meant to help kids in Africa was spent on marketing and a fancy ball.

JAPAN

W I R E /A L A M Y L I V E N E W S ( R E S T R O O M S I G N )

N E W S ( M C G R E G O R ) ; N E I L M O C K F O R D/A L E X H U C K L E /G C I M AG E S /G E T T Y I M AG E S (O L I V E R ) ; G I A N CA R LO C O LO M B O/ P H OTO R U N ( FA R A H ); C O R E Y F O R D/A L A M Y ( S H A R K ); DAV I D B R O/ Z U M A

R E WA R D S (G I L F O R D); C O U R T E SY O F A D R I A N N E H AS L E T ( A- R O D); K R I S J E N K I N S V I A I N S TAG R A M ( V I L L A N OVA P L AY E R S ) ; G A R Y M I L L E R /G E T T Y I M AG E S ( H AG G A R D & N E L S O N ) ; S P L AS H

Where running and culture collide

GO!

P H OTO G R A P H S B Y M A R AT H O N - P H OTO S .CO M ( M I D D L E TO N ); A DA M G L A N Z M A N /G E T T Y I M AG E S ( BAU M A N ); B R U C E G L I KAS / F I L M M AG I C/G E T T Y I M AG E S ( E R I VO); C O U R T E SY O F M A R R I OT T

THE INTERSECTION

Poor Ewan McGregor’s feet. He tells People mag, “I can’t find any of my running socks. Usually I have 10 pairs, but this morning there were none.”

Four cast members from Friday Night Lights, including Zach Gilford (aka QB 1), reunite to run a 10-mile Spartan Race near Chicago.

Never mind that Boston rivalry: A-Rod wears a “Boston Strong” bracelet from Adrianne Haslet, who threw out the first pitch at a Yankees game.

Wade wrote about her global travels in Run the World, which hits bookstores on July 5.

Villanova men’s basketball players declare the viral “running man challenge” over after doing the dance outside the White House, where they were honored for their NCAA Tournament win.

Willie Nelson tells Rolling Stone that in the ’80s he and Merle Haggard lived hard but also tried to be a little healthy. “We used to go jogging a lot. We’d burn one down and run two miles in cowboy boots.”

FRIVOLOUS

AUGUST 2016 RUNNER’S WORLD 31

T H E A L L- N E W T H R E E- R O W M A ZDA CX- 9

DRIVIN G MATTER SÂ®

The Newbie Chronicles BY KATHRYN ARNOLD

have to pause and use the sturdy butts of my hands to rub the pain away. On dire days, I’m able to rub away only enough agony to limp home. On the worst days, I’m too racked with the fear of shin-shredding to even go out. Needless to say, this cannot stand. Not if—Attention, attention, this is big!—I’m going to start increasing my endurance enough to run the Walt Disney World 5K in January. Yeah, that’s right: a 5K. I’m taking on this modest goal because I enjoy succeeding more than I enjoy failing, and because the whole idea of running, after all, is to advance carefully, incrementally, toward ever more ambitious plans. In fact, pushing too hard too fast is typically why those demon splints occur: Work your legs too strenuously before they’re ready, and they’ll scream bloody murder. But can I possibly be “pushing too hard”? My pace would embarrass a snail. I mean, for God’s sake, I’m giving myself six months to train for a measly 3.1-mile race. I’m not exactly shooting for the stars, here. Something else must be at play.

A PAIN IN THE…LEG If something hurts when you run, there’s probably a good reason—and a remedy. hate them. I mean, I really hate them—as much as I hate audible chewing, people who lack spatial awareness, and corporatespeak. (Synergy! Scalable! Drill down! Ugh, please shut up.) I hate them with the fire of a thousand blowtorches marinated in liquid capsaicin and poached in magma. ¶ What are “them,” you ask? ¶ Them are shin splints, and them are the worst. ¶ When I first began to run, it felt as though my tibialis muscle was being ripped from the bone, fiber by fiber. Guess what! It still feels like that. Except now, I run more often than next-to-never, which means my tender tissues are being yanked from my skeleton at a more frequent rate. ¶ For the uninitiated, “shin splints” is an umbrella term for the stress pains experienced in the front or inner area of a runner’s lower leg. In case the ripping description above wasn’t evocative enough, I’ll try again: Imagine your shin muscle is a wet rag you’re wringing out, twisting until it feels so torqued up and taut it can be wrung no more. Imagine someone using two forks to then tatter your shin muscle, in much the same way one shreds a hunk of braised pig into pulled pork. ¶ In my case, the pain is always in the front of my leg, never the side; this means I’m suffering from anterior, as opposed to medial, shin splints. The bulging, teardrop-shaped muscle that extends downward from my knee—my right one, most often—sometimes gets so tight and stiff by the third or fourth minute of a run that I

34 RUNNER’S WORLD AUGUST 2016

After a bit of digging (i.e., looking

at relevant articles on runnersworld .com—I swear they don’t pay me to plug the site), I learn that shin splints aren’t caused only by overzealousness. They can also be caused by overpronating, which is when the foot rolls excessively inward with each strike. Luckily I can nix this potential culprit from the list of suspects. I underwent a gait test at the running-gear store before buying my slick Mizuno (they don’t pay me, either, I swear) running shoes, at which time I learned that my feet are remarkably neutral—they don’t roll inward or outward. My feet are moderate centrists! Additionally, the “old, worn shoes cause shin splints” maxim clearly doesn’t explain my affliction—I just bought mine. It seems that shin splints can also result from inadequate stretching. But no, no, that’s not me at all. I stretch diligently. I enjoy stretching. It ILLUSTRATION BY LEO ESPINOSA

ASK MILES He’s been around the block a few times— and he’s got answers.

I wear a hat to keep my hair out of my face when I race. Is it disrespectful to leave it on during the national anthem? Is putting my hand on my heart enough? —Teri G., Fort Wayne, IN.

I would urge you to remove your hat. I think it matters for the same reason it matters that we hold doors open for each other and send thank-you cards. These gestures are small ways we can share kindness and respect. And we could always use more of both. Interestingly, The Emily Post Institute—an authority on etiquette— says men should always doff their hats for the national anthem. Women may leave them on, but only if they’re “fashion hats.” Baseball-style caps worn by either sex, it says, should be removed.

MILE S AS

Sometimes I go for a walk instead of a run. Can I include those miles in my year-todate totals? —Emma H., Washington, N.C. How many miles are we talking here, Emma? If it’s a few occasional walking miles, lumping them in with your running mileage doesn’t seem like it would make much of a difference. On the other hand, wouldn’t it bug you to know that your running

mileage was inflated, even a little? It would bug me. So I’d suggest tracking your walks separately. Or leaving your watch at home when you go for a stroll, and forget about recording mileage. Less measuring, more treasuring. (Not bad, huh? I just made that up!) I bet your walks will become even more pleasant and recuperative. Have a question for Miles? Email askmiles@ runnersworld.com and follow @askmiles on Twitter.

If you could go back in time, what piece of advice would you give your younger running self? Slow down. Endurance, not speed, is the key to years of healthy, happy runs. @angiesDOF Just because you can finish 26.2 with minimal crappy training doesn’t mean you should. @anniem695 Even if it’s only a half marathon, you STILL need Band-Aids on your nipples! Also, put all of your allowance in Apple stock. @ScottHaack

36 RUNNER’S WORLD AUGUST 2016

feels awful in a good way, like those massages that hurt so bad they make you tear up, but also cure your kinked neck. Another explanation bites the dust. And then I find the quote— also on runnersworld.com—that clicks everything into place: “Because the propulsive motion of running works the rear of the leg more so than the front, muscle imbalances are common among runners…runners typically have overworked, tight calf muscles and weak shin muscles.” Aha! Because here’s something I’ve not yet mentioned: My calves are naturally ginormous. They would not be out of place on a heroic Hellenic statue (of a man). They’re basically a pair of cantaloupes. Suddenly, it becomes clear to me that the enviable cannons attached to my gams are bullying my puny tibiales into submission. The solution? Beef up those shins, baby! Here are a few ways that one can do this: Point your toe and draw the alphabet on the floor (I choose to write KATIE RULES over and over); put a towel on the floor and use your toes to grasp it and pull it toward you; stand with all 10 toes on a step, then slowly sink one heel down, then raise it again. I go at these exercises with vigor. And after a few weeks, I start to notice that the ol’ splints have, by and large, split. They come back now and again, but they are no longer the constant menace they were. I’ve spent a lot of time here talking about hate. Let me change it up and talk about love. First off: I love Epcot. I mean I love it. I love that the Japan area’s gift shop has such a wide array of strange and intriguing candy. I love the divine avocado margarita in the Mexico section. I love seeing the characters from The Aristocats in the French district. I love Disney World as a whole, really—in fact, I love it almost as much as I hate shin splints. Good thing I’ll be trading one for the other, a dozen reps of KATIE RULES at a time. Kathryn Arnold is a writer in New York City and the author of the novel Bright Before Us (2011). Look for her next column in September.

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42 54 62 68 TRAINING

FUEL

MIND+BODY

GEAR

PERSONAL BEST GET FIT, EAT SMART, RUN STRONG

GOT YOU COVERED Kudos if you keep your shirt on during sunny runs. Many skin-care experts say clothing shields skin more effectively than sunscreen. But if you’re fair-skinned, you can get burned even through your duds. Ultraviolet Protection Factor (UPF) is a rating system used for apparel: An old cotton T (if you’re still running in one) has a UPF of around 5 (feel the burn). These shirts, from Columbia, Salomon, The North Face, and La Sportiva, are rated 50 (excellent). Find more summer survival tips on page 44.

PHOTOGRAPH BY MATT RAINEY

AUGUST 2016 RUNNER’S WORLD 41

TRAINING

GO BACKWARD

IT’S SCIENCE! New research reveals surprising ways to run better. By Lauren Bedosky

HUMANS ARE CREATURES OF HABIT, and runners

are no exception: We latch onto particular training strategies and hit repeat until we get bored or burn out. If your routine feels stale, shake it up with science. Researchers are always working to examine how athletes respond to different training techniques, and sometimes these studies reveal effective new ways to challenge your body and build your fitness. Now is the perfect time to experiment with your own training, says Rebekah Mayer, National Run Training Manager for Life Time Fitness. “Summer is a nice little window where volume’s relatively low,” says Mayer. “That makes it a great time to try something new.” One of these quirky ideas, borrowed from recent scientific findings, can reinvigorate your running.

42 RUNNER’S WORLD AUGUST 2016

When you run backward on a track, stick to the outer lanes of the straightaways.

Occasionally shifting into reverse may help your body burn fuel more efficiently on every run, according to a recent study. Researchers found that incorporating backward running into training for 10 weeks was enough to improve forward running economy by 2.5 percent in well-trained runners. This is because the unfamiliar motion places a greater demand on the heart and lungs than moving forward at a similar pace. Backward running—or any exercise that forces you to move in a direction other than straight ahead—also strengthens stabilizing muscles and builds

coordination, says Courtenay Schurman C.S.C.S., M.S., mountaineering conditioning coach with BodyRe sults.com. Plus, reverse locomotion targets your quadriceps, making it especially helpful for runners who train on flat terrain (which taxes mainly the hamstrings). DO IT Start by adding five or six 25- to 50-yard backward jaunts on a flat, low-traffic surface after an easy run once or twice a week. HACK YOUR PLAYLIST

High-energy music (with at least 125 beats per minute) has potent pump-up properties, but slow jams can also play a role in training. The authors of a new study discovered that when subjects listened

PHOTOGRAPHS BY CHRIS HINKLE

cal qualities of music. DO IT Make a playlist

Slow-tempo music between intervals may lead to better recovery—and a faster next rep.

of speed or tempo workouts would have a similar effect. Costas Karageorghis, Ph.D., author of Applying Music in Exercise and Sport, offers one explanation for this: When the body is heavily fatigued, heart and breathing rates tend to lock into the rhythmi-

TAKE A WALK

Newbies have been using walk breaks for decades, but seasoned runners experimenting with challenging climbs can benefit from them as well. New research

P H OTO G R A P H B Y M AT T R A I N E Y ( I P O D)

to slow-tempo music right after a 20-minute treadmill run, their heart rates returned to resting state more quickly than when they listened to livelier music or static noise. Researchers speculate that listening to slow-tempo music during the “off” periods

with one or two fasttempo songs to pump yourself up before a high-intensity run, then add slow-tempo songs to play during the recovery portions. Karageorghis recommends songs that are 100 to 120 bpm (like Fifth Harmony’s “Work From Home”) for active recovery. Keep the music off while going fast to stay attuned to your sense of effort and form, Karageorghis says.

shows that walking up steep hills (inclines greater than 15.8 degrees) is more efficient than running up them at the same speed. Walking steep hills keeps your heart rate controlled and prevents you from hitting your anaerobic threshold, the point at which the body switches to burning only carbs for energy, says Mayer. DO IT At the foot of an unrelenting hill, break the incline into three sections. Run the first third, then switch to a brisk walk. Once you’re two-thirds of the way up, assess your effort level, Mayer says. If your breathing has steadied, you can run again, but if you’re still winded, hiking will help you conserve energy without costing you too much time.

AUGUST 2016 RUNNER’S WORLD 43

TRAINING

You Asked Me Jeff answers your questions. What gear do I need for summer running? A visor will keep sun off your face without trapping heat. Add sunglasses to protect your eyes. Slather a sweatproof sunscreen of at least SPF 30 on all exposed areas, and reapply at least every two hours. What should I do if I’m racing in heat? Line up near the back so you can take more walk breaks right from the get-go. At each aid station, take a cup of water for drinking and another for dumping over your head. Bring cool, dry clothes to change into postrace.

SURVIVE A SCORCHER How a lifelong Southerner learned to beat the heat I’ve lived in Atlanta most of my life, and two years before I ran in the 1972 Olympics, I moved to even hotter and more humid Tallahassee, Florida. During one of my first summer long runs there, I overheated so much that I hallucinated. From then on, even though I was a worldclass runner, I took walk breaks to keep my body temperature down. Here are some other tactics I use when training in heat. SLOW DOWN The biggest mistake I see runners make in summer is beginning a run at their cool-weather pace. You’ll slow when you overheat, but a smarter strategy is to take it easier from the start. Slow by 30 seconds per mile for every five-degree temperature increase above 55°F. 44

RUN LOOPS My favorite route in Tallahassee was a loop around the Florida State track, which had an outdoor shower—I soaked myself every three miles (or 1.5 miles on extra-hot days). You could plan a similar loop around your house, your gym, or a pool, with five-minute breaks to rinse

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off or take a dip for every 20 to 30 minutes of running. Make sure your loop’s “home base” has cold drinks available for hydration. OR GO INSIDE When it’s unbearably hot, it’s smart to run in an air-conditioned environment. If you’d rather not log all your miles on the treadmill, alternate between outdoors and indoors for five- to 10-minute intervals. KNOW YOUR LIMITS Everyone’s heat tolerance is different. If you have symptoms of heat illness (hot and cold flashes, cessation of sweating, dizziness, or disorientation), stop running, get to a cool place, and drink cold fluids.

Fact or Fiction I only need to check the temperature to know how hot a run will feel. FICTION Also consider cloud cover and humidity. A clear, humid 70°F day will feel much hotter than a cloudy, relatively dry 70°F day. Run before sunrise or plan a shady route to avoid baking. When the relative humidity is above 40 percent, it can affect performance, so on extra-humid days, plan to slow down or head indoors. ILLUSTRATION BY DAN WOODGER

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TRAINING

“CALM CONFIDENCE”

“ONE MORE MILE”

ANNIE BERSAGEL

RYAN VAIL

Building a strong mental game can help you run your best on race day. For decades, sports psychologists have told runners that focusing on the act of running is the best way to chase PRs. But what are you supposed to think about? New research suggests that certain midrun thought patterns are helpful, while others can do harm. And the more mental tactics you practice, the more likely you are to have one that works in any race situation, says researcher Noel Brick, Ph.D. “Inexperienced runners use distraction not because it’s efective, but because they don’t know any other options,” Brick says. “I think of it as cards in a deck: If one isn’t working, which will I play next?” To master the mental side of your fall race, start training to use these tactics now. THOUGHT PATTERNS Elite runners are masters of “metacognition,” or thinking about thinking, according to Brick: They plan what they should be thinking about at diferent stages of a race in order to maximize their performance, and they practice those thought patterns in training. After the race, they assess which 46

strategies were successful and which weren’t. Did you start falling of goal pace when you focused on staying relaxed, and then pick it back up when you started looking ahead to the runner in front of you? Make note of that pattern. “To know whether a strategy works for you, you’ve got to self-monitor,” Brick says.

FOR MORE FROM ALEX, VISIT RUNNERSWORLD.COM/SWEATSCIENCE.

CHECK IN, THEN OUT “Can you maintain this pace to the inish line?” is the fundamental question in racing. To answer it, you need to periodically assess how you’re feeling, then slow down or speed up accordingly. But if you focus nonstop on how you’re feeling, that can make the run feel harder. Instead,

TALK TO YOURSELF For 2:28 marathoner Annie Bersagel, “calm conidence” is the midrace mantra; for 2:10 marathoner Ryan Vail, it’s “one more mile.” Your internal dialogue isn’t just a response to how you’re feeling; it also helps shape how you feel. Thinking that you feel like crap is, to some extent, a self-fulilling prophecy. In a 2014 study, researchers in England showed that positive self-talk improved time-to-exhaustion by 18 percent in a cycling test. Draw up a list of mantras to use at diferent points in a race (e.g., “Feeling good!” early on, “Push through this!” in the closing miles), and try them in training to determine which feel comfortable. Then keep practicing them until they become automatic.

P H OTO G R A P H S B Y V I C TO R S A I L E R / P H OTO R U N ( B E R S AG E L ) ; A N D R E W M CC L A N A H A N / P H OTO R U N ( VA I L )

THINK FAST

Brick suggests, do a periodic body scan—at each mile marker in a marathon, for example—and if all’s well, turn your attention back to other matters like your competitors, your progress along the course, or your running form. Experiment in training to ind form cues that help you feel smooth and fast. Try focusing on maintaining a quick cadence and light steps, keeping your shoulders down and arms swinging freely, or keeping your face relaxed and your brow unfurrowed. When you turn your attention outward, break the race into chunks (each kilometer of a 5K, each 5K of a marathon, and so on) and set speciic prerace goals for each, adjusting as needed midrace.

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TRAINING RACE PREP

COOL YOUR JETS Running hard in the heat? You still need to warm up. By Caitlin Carlson IT’S COMMON knowledge that running

your fastest requires an adequate warmup. But is that still the case when you’re sweating just standing around? In short, yes. “You can’t abandon the warmup altogether,” says Matt Wilpers, coach at Mile High Run Club in New York City and on the app CoachCasts. “A lot of the beneits of a warmup have nothing to do with body temperature.” The right prerun routine

gradually elevates your heart rate, loosens up muscles, and reminds your nervous system how to run optimally so you perform well from the start. But you can—and should—make adjustments to your warm-weather warmup. “It takes less time for the body to feel ready to race when it’s hot,” Wilpers says. Here’s what to do before a race (or speedwork) when the temperature’s on the rise.

PRECOOL

Try wetting towels, freezing them, and placing them around your neck during your warmup, or consuming a water or Gatorade ice pop or slushy before you run. “Research shows that this can keep your core tem-

RUN...A BIT

A sports-drink ice pop can help you hydrate and cool down before you begin your warmup.

48 RUNNER’S WORLD AUGUST 2016

LOOSEN UP

Dynamic stretches help your muscles ire at the right times when you’re running fast. Do these moves, cutting down on quantity if it’s blazing hot: Start with 20 meters down and back of walking knee tucks, quad pulls, lunges,

longer, slow down— taking walk breaks as often as needed—to keep your heart rate low. “Your rate of perceived exertion should remain the same as if it were a crisp fall day—shoot for 5 or lower on a scale of 10,” says Holder. Also, stay in the shade as much as possible.

and toy soldiers. Then do moves like ire hydrants, hip circles, bird-dogs, and glute bridges (10 reps each side) before drills like butt kicks, high knees, and skips. Finish with some 10- to 15-second accelerations up to goal pace, wrapping up right before the gun if it’s race day.

PHOTOGRAPH BY MITCH MANDEL

I L L U S T R AT I O N S B Y O S CA R B O LTO N G R E E N ; F O O D S T Y L I N G B Y PAU L G R I M E S

You should still jog during your warmup to prep your muscles for dynamic stretches, but cut down on the time or the intensity. Wilpers recommends at least eight to 10 minutes of jogging, but if you’d like to go

perature down,” says Nike+ Run Club Coach Joe Holder. You can also pour cool water on your body’s “natural cooling spots”—pulse points like your neck and wrists, says Holder. Drinking cold water can keep you cool and hydrated; have about a half liter 30 minutes before activity.

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NEXT LEVEL

THE MASTERS PLAN How Jane Treleven, 67, runs world-class 5K times By Marc Bloom

JANE TRELEVEN of Gig Harbor, Washington, began racing—and winning—in the era of Kathrine Switzer, Bobbi Gibb, and other women’s running pioneers. Currently one of the nation’s top 5K and 8K runners in her age group, Treleven excelled on the track as a high-schooler in her native England. In the 1960s, her 2:15 800-meter best was fast enough to qualify her for junior international competition. Treleven took a hiatus from the sport as she married, moved to the United States, and had three children. When she resumed

TIPS FROM THE TOP

BE FLEXIBLE Take a day off if you feel persistent muscle tightness, says Treleven. Listen to what your body tells you. “It’s not the end of the world if you miss a day.”

50 RUNNER’S WORLD AUGUST 2016

running in 1990, she was 41. She won her first U.S. masters championship in a familiar event, clocking 2:27.92 for 800 meters at age 45. In 2014, she earned a national masters cross-country age-group title. And this October, Treleven will go for her first national road title at the USATF Masters 5K Championships in Syracuse, New York. In April, Treleven ran 21:50 to win her age group at the B.A.A. 5K. (Two days later, Treleven cheered as her daughter, Angela, ran the Boston Marathon in 3:22:58.) Treleven hopes that with consistent training—she hasn’t had an injury for two years—she may near 21:00 this fall. Treleven still balances running with a full-time job. She works as a bookkeeper at a middle school, where she also coaches the winning track team’s sprinters and relay runners. To stay injury-free, Treleven does 200-yard sprints on her driveway, not the 400s of years past. She logs just 20 miles over five running days each week. And she takes two days off before competing. “On race day I feel fresh, energized, and ready to go,” she says.

START SMART In a crowded field, start a bit fast, and slow once you have space. “I’m small,” says Treleven, who is barely five feet tall, “and am afraid of getting knocked over.”

Key workout

WHAT Sprint repeats on a long, inclined driveway WHY The workout serves as both hill and speed training, improving form, turnover, speed, and strength all at once. WHEN Once every week or two at 5:30 in the morning, from April to October, when there’s enough light HOW Treleven warms up with 1.5 to two miles of jogging on the roads. She sprints halfway up her driveway (200 yards) and jogs back down. She does six repetitions with no walking or stopping, with the goal of 43 seconds per sprint (approximately 6:00mile pace).

DRESS FOR SUCCESS In all seasons but summer, Treleven trains in sweatpants. She likes to feel the “freedom of movement” when she strips down to shorts for racing.

PHOTOGRAPH BY STEPHEN MATERA

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TRAINING

ASK THE EXPERTS

How can I safely run on the beach? Stick to the hard-packed, even sand near the water— soft or slanted surfaces can overextend your Achilles tendons. Running barefoot taxes stability muscles in your feet and ankles more than shod running does, so apply anti-chaing balm prerun to protect against wayward sand, and wear shoes for most (or all) of your run. —Albert Wieringa coaches the West Florida Y Runners Club (wfyrc.com) in Clearwater.

What should I do if I get caught in a thunderstorm?

How can I stop sweating after a hot run?

If there’s a break of ive seconds or less between lightning and its thunderclap, the strikes are within a mile and you’re in danger. Hightail it to a nonmetallic building, then go inside or stand under the awning. If no buildings are nearby, crouch in a low-lying spot. Stay of your phone and away from trees and tall poles. Once you can no longer see lightning, you can safely resume running. —Laura Huckabee, a 10-time marathon finisher, is morning meteorologist for 40/29 TV News in northwest Arkansas.

Postrun perspiration means your body is still overheated, with sweat still working as a cooling mechanism. Slow the torrent by chilling, inside and out. Drink cold fluids on the run and ice-cold fluids afterward. Accelerate skin cooling by standing in front of a fan postrun and/or draping an ice pack on the back of your neck. Then take a shower as cold as you can stand, and put on lightweight clothing afterward. —Angela Ballard, R.N., is the editor of Sweat Help.org for the International Hyperhidrosis Society.

52 RUNNER’S WORLD AUGUST 2016

Downhills, hands down. (Or is it legs down?) Your muscles and joints—especially the hamstrings, hip extensors, and knees—take a beating on descents, resulting in soreness and a temporary loss of leg strength. On a substantial downhill slope, you probably “brake” on the backs of your heels, which generates stress as the impact radiates up through your body. The muscles contract as they elongate, and these “eccentric contractions” also contribute to soreness. If you’re a heavy runner, the impact forces are even greater. And if you’re running downhill on a hard surface, it’s worse still. Uphills stress certain muscles, too—especially the calves, quadriceps, and hip lexors, which work hard to propel your body upward. But ascents are less likely to lead to injury because the impact forces are relatively minimal.

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Keep dishes chilled in a portable cooler before serving.

Mediterranean Pita with Hummus

OUT TO LUNCH Protein- and fiber-packed picnic plates to take wherever you go By Joanna Sayago Golub

MEDITERRANEAN PITA WITH HUMMUS

Olives deliver electrolytes and healthy fats.

Brush both sides of eggplant slices with 1 Tbsp. of oil. Grill eggplant on medium-high until lightly charred and tender, about 5 minutes per side. Set aside to cool. For hummus, combine chickpeas, lemon juice, tahini, remaining 2 Tbsp. oil, water, garlic, and salt in food processor. Process until smooth, about 1 minute. Spread hummus inside a pita half. Top with of arugula, tomato, vinegar, olives, and eggplant. Repeat with remaining pita halves. Makes 4 servings.

54 RUNNER’S WORLD AUGUST 2016

CURRIED CHICKEN SALAD WITH GRAPES

Curcumin, found in curry powder, is a powerful anti-inflammatory that may reduce postrun soreness. 4 cups cubed cooked chicken ½ cup diced celery 1 cup red seedless grapes, halved ¼ cup sliced scallions (white and green parts) ¼ cup roasted salted cashews, chopped ¼ cup extra-virgin olive oil 2 Tbsp. white wine vinegar 2 tsp. curry powder 1 tsp. honey ¼ tsp. salt, plus more to taste ¼ tsp. ground black pepper, plus more to taste 1 head Bibb lettuce

Watermelon, Ginger, and Cucumber Salad

F O O D S T Y L I N G B Y PAU L G R I M E S

1 medium eggplant (about ¾ pound), cut into ½" slices 3 Tbsp. extra-virgin olive oil 1 can (15 oz.) no-saltadded chickpeas, rinsed and drained 3 Tbsp. fresh lemon juice 2 Tbsp. tahini 2 Tbsp. water 1 clove garlic, chopped ¼ tsp. salt 4 whole-grain pita pockets, halved 2 cups baby arugula 1 large heirloom tomato, cut into ¼" slices 2 tsp. balsamic vinegar cup chopped Kalamata olives

Curried Chicken Salad with Grapes

Combine chicken, celery, grapes, scallions, and cashews in a bowl. In separate bowl, whisk oil, vinegar, curry powder, honey, salt, and pepper. Drizzle vinaigrette over chicken salad. Toss well to combine, and season to taste with salt and pepper. Line bottom and sides of a large lidded container with lettuce leaves. Add chicken salad and close the container. Makes 4 servings.

PHOTOGRAPH BY MITCH MANDEL

WATERMELON, GINGER, AND CUCUMBER SALAD

Vitamin-packed watermelon and cucumber help you rehydrate. 4 cups cubed (1" pieces) watermelon 2 Tbsp. minced fresh ginger 2 cups diced seedless cucumber 1 jalapeño, seeded and chopped (optional) 2 Tbsp. chopped cilantro Juice and zest from 1 lime tsp. salt 1 avocado, diced

Peach-Bourbon Compote

In bowl, stir to combine watermelon, ginger, cucumber, jalapeño (if using), cilantro, lime juice and zest, and salt. Add avocado when ready to serve. Makes 4 servings.

PEACH-BOURBON COMPOTE

Satisfying real butter contains vitamins D, E, and K. 4 large peaches or nectarines, peeled, pitted, and sliced into eighths ¼ cup bourbon 2 Tbsp. butter 2 Tbsp. light brown sugar ¼ tsp. cinnamon ¼ cup slivered almonds

Tabbouleh Salad

A half cup of cooked bulgur provides 4 grams of fiber, 3 grams of protein, and iron for running endurance.

TABBOULEH SALAD

This herb combination is a potent source of antioxidants that combat inflammation. 1 cup uncooked bulgur 3 Tbsp. extra-virgin olive oil 3 Tbsp. lemon juice 1½ tsp. za’atar (optional) ¼ tsp. salt ¼ tsp. ground black pepper 1 pint multicolored cherry tomatoes, halved 1 cup fresh basil, chopped 1 cup fresh mint, chopped 1 cup fresh parsley, chopped 1 cup diced seedless cucumber (about ½ cucumber) ½ cup chopped red onion Bring 1 cup water to a boil. Add bulgur and stir. Remove from heat, cover the pot, and let bulgur soak for 1 hour. In a separate bowl, whisk oil, lemon juice, za’atar (if using), salt, and pepper. Once soaked, fluf bulgur with fork, drain any remaining water, and transfer to mixing bowl. Stir in tomatoes, basil, mint, parsley, cucumber, and onion, then drizzle vinaigrette over salad and toss to combine. Makes 4 servings.

Combine peaches, bourbon, butter, sugar, and cinnamon in saucepan and bring to a boil. Reduce heat to low and cover. Cook, stirring occasionally, until peaches are softened and liquid is glossy, about 15 minutes. Bring to room temperature before serving. Toast almonds in skillet over medium-low, stirring frequently, until golden and fragrant, about 5 minutes. To serve, top peaches with almonds. Makes 4 servings.

AUGUST 2016 RUNNER’S WORLD 55

A dose of caffeine 45 minutes prior may help you feel more energized and make the run feel easier. You will still need a designated driver!

CHUG-RUN CONUNDRUM Considering a beer mile? First, know what it does to your body… rules require drinking a whole can of beer, running ¼ mile, and repeating both three more times (penalty lap if you throw up). For the record: Consuming four alcoholic beverages in a short period of time is considered binge drinking. Here’s what happens if you partake.

OFFICIAL BEER MILE

56 RUNNER’S WORLD AUGUST 2016

enters the bloodstream, leading to feelings of euphoria. INTESTINES Most of the alcohol is absorbed by the small intestine. But because you’re chugging beers quickly while running, you may experience GI distress, cramping, and vomiting (requiring that penalty lap). LIVER This organ is responsible for breaking

BLOOD VESSELS For the average 150pound adult, every beer consumed raises blood alcohol levels by .02 percent— four beers brings you to the legal driving limit of .08 percent (if you’re smaller or under the weather, you’ll get there with fewer drinks). And because your liver hasn’t had time to process the alcohol, your blood levels may

Buzzkill

You may want to heckle from the sideline if you’ve had any of these leading up to the starting gun. THE FLU OR OTHER SERIOUS ILLNESS

This impairs your ability to metabolize alcohol. SLEEP DEPRIVATION

Even a bad night’s sleep just before race day can hurt your body’s ability to handle alcohol. ALCOHOL

More than one drink four to six hours before your mile will tax your liver and brain before the race even starts.

A handful of soda crackers 15 minutes before your mile may help slow the alcohol uptake.

be even higher. Bring your own designated driver! BRAIN Alcohol impacts your judgment, coordination, and speech. Studies have shown that acute intake of large amounts of alcohol may cause brain swelling, but to date, the risk for beer milers is unclear. LEG MUSCLES Beer aside, your muscles will start to burn over the course of a fast mile as they break down carbohydrates for fuel, which produces lactic acid. Clearing this by-product impairs muscle contraction, and research shows that acute alcohol consumption can hinder muscle coordination and recovery.

P H OTO G R A P H B Y T E D CAVA N AU G H ; I L LU S T R AT I O N S B Y R A D I O

STOMACH Each 12 oz. beer occupies 1 ½ cups of volume in your stomach, which has about a 4-cup capacity. Over the course of a Beer Mile, you’ll consume 6 cups, plus carbonation. Warm beer lessens the amount of carbonation, which helps the beer go down easier. Within a minute of drinking, a small amount of alcohol passes through the stomach lining and

down alcohol, but drinking four beers in a matter of minutes doesn’t give the liver time to do its job. You can break down one beer, or about 15 grams, in 60 minutes. But in this mile, you’re consuming 60 grams of alcohol in about 10 minutes. You’ll need about five hours to process the alcohol.

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FUEL

THE RUNNER’S PANTRY

CORN TO RUN One cup of corn has 177 calories and 5 grams of fiber, 5 grams of sugar, and 5 grams of protein.

Boston chef Lindsey Mason shares off-the-cob recipes for this summer favorite. SWEET FRESH CORN is packed with nutrients and flavor. “We serve it raw in salads, grilled whole, and cooked into just about anything,” says Lindsey Mason, a 5K and 10K runner and sous chef at Post 390 in Boston, near the marathon finish. For more, see post390restaurant.com.

CORN AND BLACK BEAN SALSA Top a baguette for a unique bruschetta, or spoon over grilled chicken or ish. 1 cup corn ¼ cup finely chopped red onion Juice from ½ lime 1 can (14.5-oz.) black beans, drained and rinsed 1 Tbsp. chipotle pepper in adobo, chopped 1 Tbsp. cilantro, chopped (optional) 1 ½ tsp. honey ½ tsp. salt

FOR COMPLETE NUTRITION DATA, A BONUS RECIPE, AND PREP VIDEOS, GO TO RUNNERSWORLD.COM/CORN.

¾ cup butter ¾ cup fresh corn kernels, ½ cup extra (optional) ¾ cup brown sugar 1 large egg 1 large egg yolk 1 Tbsp. vanilla extract 2 cups flour ½ tsp. baking soda ½ tsp. salt ¼ tsp. baking powder Sea salt to sprinkle (optional) Simmer butter and ¾ cup corn over medium heat for 5 minutes and cool for 15. Blend until smooth. Pour into bowl, add sugar, and mix well. Mix in egg, yolk, and vanilla. Add dry ingredients (except sea salt) and mix. If using, fold in extra ½ cup corn for crunch. Spoon dough onto baking sheet. Press gently and sprinkle with sea salt. Bake at 350°F until golden with soft middle, about 11 minutes. Makes about 18 cookies.

PHOTOGRAPHS BY MITCH MANDEL

F O O D S T Y L I N G B Y PAU L G R I M E S

Every cob is packed with runnerfriendly potassium, vitamin C, magnesium, and B vitamins.

Mix ingredients in bowl, and let sit for at least 30 minutes for lavors to combine. Makes 6 servings.

CORN COOKIES Do a long run before indulging in these.

FUEL QUICK BITES

MUG SHOTS Microwave-safe, nutrient-packed mini meals for any time of day By Matthew Kadey, M.S., R.D. BREAKFAST

Chocolate Raspberry French Toast

Kick-start your day with whole grains, which can lower the risk of heart disease and cancer. CUBE 2 slices whole grain bread. Place half in greased 16-oz. mug. Layer with raspberries, more bread cubes, and more raspberries. WHISK 1 egg, 1⁄3 cup milk, 1 Tbsp. cocoa powder, ½ tsp. cinnamon, and ½ tsp. vanilla extract. Pour mixture into mug; let sit 1 minute. MICROWAVE for about 2 minutes. Top with maple syrup and nuts.

DINNER

Pasta Bolognese

Beef gives you a hit of energy-boosting iron. MICROWAVE ½ cup elbow pasta and ½ cup water in 16-oz. mug until pasta is tender, 6 minutes, stirring every 1 minute. In separate mug, MICROWAVE 2 oz. ground beef and ½ cup chopped mushrooms 3 minutes. Stir in ½ cup marinara sauce and ½ tsp. each dried oregano, garlic powder, and onion powder. MICROWAVE 30 seconds. Add meat sauce to pasta; garnish with Parmesan cheese.

Complete a mug meal with a piece of fruit, a side salad, or a small roll. DESSERT

Upside Down Peach Crisp

POST WORKOUT

Maple Walnut Granola

Refuel with carbs, protein, and antioxidants. MICROWAVE 2 tsp. honey and 2 tsp. coconut oil in 16-oz. mug on high until liqueied, 20 seconds. Stir in ¼ cup rolled oats, 1 Tbsp. chopped walnuts, ¼ tsp. ground ginger, ½ tsp. vanilla extract, and pinch salt. MICROWAVE on medium for 3 minutes, stirring once, until oats are toasted. STIR in Greek yogurt and berries. 60

LUNCH LENTIL SALAD WITH POACHED EGG These legumes deliver hunger-fighting iber, and eggs supply high-quality protein. MICROWAVE 1 cup baby spinach, ½ cup cooked lentils, 1 diced tomato, 1 Tbsp. parsley, 1 ½ tsp. lemon juice, and pinch salt in 16-oz. mug for 1 minute. In separate mug, MICROWAVE one egg in ½ cup water and ¼ tsp. vinegar for 1 minute. Top lentil mix with egg.

FOR COMPLETE RECIPE NUTRITION DATA, GO TO RUNNERSWORLD.COM/MUGMEALS.

PHOTOGRAPHS BY MITCH MANDEL

F O O D S T Y L I N G B Y PAU L G R I M E S

Peaches pack vitamin C. MICROWAVE 2 tsp. coconut oil in 16-oz. mug 20 seconds. STIR in 2 Tbsp. quick-cooking oats, 1 Tbsp. chopped pecans, 2 tsp. brown sugar, 1 tsp. lour, ½ tsp. lemon zest, and ¼ tsp. cinnamon. In a bowl, toss 1 chopped peach with 1 tsp. lour and ¼ tsp. cinnamon. MICROWAVE peaches in mug until bubbly, 2 minutes.

MIND+BODY AVOID THESE PILLS

GET IRON

WHY The FDA recently

WHY “Iron plays an essential

issued stronger warnings about a class of antibiotics—fluoroquinolones (which includes Cipro and Levaquin)—linked to an increased risk of tendon tears. “Fluoroquinolones afect proteins that regulate tissue repair—and can be directly toxic to tissue, especially tendons,” says Susan Joy, M.D., director of Community Sports Health Network at the Cleveland Clinic. HOW Ask your doctor about safe alternatives, including penicillin, amoxicillin, and azithromycin.

role in shuttling oxygen to muscles,” says Connie Diekman, R.D., of Washington University in St. Louis. Having low levels can hurt your muscles’ ability to repair themselves. HOW Women need 18 milligrams per day, while men need eight milligrams. Ironrich foods include lean red meat, ish, dark poultry, and beans (talk to your doctor before taking a supplement). If you experience ongoing fatigue or a sudden decrease in running performance, ask your doc to check your stored iron levels.

SIDESTEP INJURY Five surprisingly simple ways to stay pain-free By Caitlin Carlson DRINK UP WHY Taking a few swigs

reports that runners can lower their injury risk by rotating between two or more pairs of shoes. “Changing footwear alters your running pattern and varies the forces on your legs,” says study author Laurent Malisoux, Ph.D. HOW Wear a more supportive, cushioned shoe for distance runs and a lighter, flexible shoe for speedwork. Bonus points for picking up a third: “The more shoes in your rotation, the better,” he says.

before a summer run is a no-brainer, since dehydration can up your risk of heat-related illnesses. But fluids are essential for all physical reactions—including muscle functioning and joint cushioning, says nutritionist Marni Sumbal, R.D. HOW Women should take in 91 fluid ounces per day and men should get 125, which can come from water, sports drinks, and waterrich fruits and veggies.

CURB TIME IN FLIP-FLOPS WHY If you’re prone to plantar fasciitis or Achilles tendinitis,

don’t spend your summer in flip-flops, says sports podiatrist Stephen Pribut, D.P.M. For starters, flimsy flops ofer no arch support. And having to clench your toes to hold your foot in place can cause Achilles tendinitis. But most worrisome: “The repeated rise of your heel of the back of the flip-flop can alter your gait when you walk—and possibly when you run,” says Pribut. HOW Look for sandals with a molded arch or strap to secure your heels. If your feet or ankles hurt, wear more supportive shoes. 62 RUNNER’S WORLD AUGUST 2016

PHOTOGRAPHS BY MITCH MANDEL

P H OTO G R A P H S B Y D. H U R S T/A L A M Y ( P I L L B OT T L E ); M AT T R A I N E Y ( S T E A K )

BUY A SECOND PAIR WHY A Scandinavian study

DISNEYLAND® RESORT WAS SUDENLY INTERUPTED BY A GIGANTIC ROAR. SPECTATORS LOKED ON IN UNCOMPREHENDING AWE AS THE INCREDIBLE RUNER ROUNDED THE CORNER AND SMASHED RIGHT THROUGH THE WAL—BURSTING IT INTO A MILION PIECES!

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MIND+BODY Initial evaluations can last up to an hour. Follow-up visits can take 20 to 30 minutes.

AAAAH...

Prices average $65 a session and vary with location and provider. Some insurance companies cover treatment.

OUCH!

You’ll likely hear some cracks—changing pressure in the joints releases gas bubbles that pop. This can be disconcerting for firsttimers. But chiro regulars often report instant relief.

How It Started

Fan Club Meb Kelezighi, Kara Goucher, Stephanie Bruce

WHAT IS IT? A therapy in which a practitioner makes SHOULD I TRY IT?

CHIROPRACTICS HOW IT HELPS

It’s purported to correct musculoskeletal imbalances and improve joint mobility to allow athletes to run with proper biomechanics and to prevent and treat overuse injuries. 64 RUNNER’S WORLD AUGUST 2016

manual adjustments to joints, mostly to those in the spine, to relieve pain and restore range of motion. Misaligned vertebrae can cause discomfort and tightness in the back, hips, and extremities. A chiropractor works to help joints realign into a functioning position. We asked Christopher Anselmi, D.C., a board-certiied chiropractor at Hospital for Special Surgery in New York City, to break down the details. —K. ALEISHA FETTERS

WHAT TO EXPECT

A sports chiropractor will watch you run and test for imbalances. Then you’ll lie on a table while he or she moves you into various positions and pulls or presses your body to align joints.

TREATMENT PLAN

Sessions are often twice a week with reevaluations at two and four weeks. Some chiropractors provide other therapies such as massage, Active Release Techniques (ART), and acupuncture.

HAR-HAR On The Simpsons, Homer sees a chiropractor. But his pain doesn’t fade until he falls onto a garbage can. He credits the can for his relief and launches his own backpain clinic, competing with— and angering—Springfield’s chiropractors.

PROVIDERS

Doctors of chiropractic medicine have completed four to ive years of post-college education at an accredited chiropractic college. Find one near you at acatoday.org.

P H OTO G R A P H S B Y A J WAT T/G E T T Y I M AG E S (C H I R O P R AC TO R ) ; I N T E R F OTO/A L A M Y ( H I P P O C R AT E S ); 20 T H C E N T U RY F OX F I L M CO R P./ E V E R E T T CO L L E C T I O N ( H O M E R S I M P S O N )

Joint manipulation goes back to 2700 B.C., but it got a big bump later in ancient Greece when Hippocrates, often called the father of medicine, altered vertebral alignment. More than a thousand years later, in 1897, D.D. Palmer opened the first chiropractic college in Iowa.

ADIROND ACKS

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PACK -COM PAT IB LE DESIGN

B R EAT H A B LE & LIGH T W EIGHT

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2016 R EI R HYOLI T E JA CKET

GEAR Our team of 18 wear-testers, ranging from 32A to 36DD, put 41 bras to the test.

SUPPORT GROUP Best sports bras for every size By Kelly Bastone

is a female runner’s most essential piece of gear: It’s like a soul mate that holds her up through good days and bad—and helps her be the best runner she can be. But finding the perfect match isn’t easy, so we tested a range of styles and sizes to find out which bras inspired true love. Get ready to meet your new favorite.

A SPORTS BRA

FIND YOUR PERFECT FIT Perfection is subjective: You may love the very same features that another runner loathes. Identify what’s important to you to ind your happy matchup.

68 RUNNER’S WORLD AUGUST 2016

You’re an A/B seeking … …A BARGAIN C9 CHAMPION POWER SHAPE MAX HIGH SUPPORT Get igure-lattering support—for cheap—with this padded model, which uses straight straps and an adjustable back clasp (just like standard bras). “It kept the girls from budging and looked great doing it,” says one B-size tester. The trade-of is breathability: Its molded cups trap sweat, making this better for shorter workouts than for long runs. $23; 34B–40DD; target.com/c9

…RUNWAY STYLE OISELLE HI LOW BRA Color-blocked panels and a keyhole opening on the back keep this from being just another boring top. Even the fabric (featuring a proprietary nylon) feels softer and more luxuriant than standard-issue stuf. Adjustable shoulder straps complete the bespoke it. $54; 2–12; oiselle.com

…BREATHABILITY PATAGONIA COMPRESSION BRA Constructed with sweat-mopping polyester and nylon mesh panels (in the Y-back and center chest), this simple tank kept testers truly dry— even in the “trouble spot” between the breasts, where most runners experience clamminess. $49; XS–XL; patagonia.com

Jenna DeCristofaro played soccer in college and runs three to five miles five days a week.

…LONG-HAUL COMFORT TASC ENDURANCE SPORTS BRA This racerback almost makes BodyGlide obsolete: Wearing it during a sweaty ive-hour marathon, one tester experienced no chaing. Credit the soft seams and fabric, which blends bamboo with organic cotton (yes, cotton)! Yet it dries as quickly as many synthetics. $32; XS–XL; tascperformance.com

…BUSTY VA-VA-VOOM UNDER ARMOUR ARMOUR CROSSBACK BRA This pullover has removable cups that latter and support. Testers loved it for speedwork as well as postrun cofee stops. Although the modesty pads do absorb sweat, the moisture-wicking lining feels dry and makes this bra easy to take of. $30; XS–XL; UA.com

PHOTOGRAPHS BY MATT RAINEY

AUGUST 2016 RUNNER’S WORLD 69

You’re a C/D seeking…

Where’s Moving Comfort?

Moving Comfort bras have always landed at the top of our tests. But that brand will cease to exist starting this fall, when its owner (Brooks) will continue to offer those much-loved models under the Brooks brand name.

…MAX VENTILATION ANITA ACTIVE DYNAMIX STAR Sometimes, the most supportive bras sacriice breathability—but not this lightweight racerback. “It amazes me how little bounce I felt,” says one DD tester. A mesh panel separates the soft, terrycloth cups that mop up moisture. $72; 32A–36G; anita.com

…LONG-HAUL COMFORT SHOCK ABSORBER ULTIMATE RUN BRA Supportive, adjustable, and comfortable enough for all-day runs? This racerback achieves the happy trifecta with a seam-free lining that eliminates chaing (one tester raced a 50K with no hot spots). D-cups report “no bounce,” and a lattering proile that “looks great under a tank.” $80; 30A–38G; shockabsorberusa.com

70 RUNNER’S WORLD AUGUST 2016

…EASY ON/OFF SAUCONY BOUNCE TROUNCER Thanks to adjustable straps and a back clasp, the Bounce Trouncer requires no overhead contortions to remove after sweaty workouts. And the lining excels at wicking moisture. $48; 32B–40DD; saucony.com

…BREATHABLE PADDING ASICS ADJUST BRA This bra’s shaped cups create a headlight-hiding silhouette—and perforations along the bottom of the cups release sweat. “It stays drier than any other padded model I’ve tried,” reports one C-sized tester, who says its support kept her “snug and comfy.” $48; XS–XL; asics.com

H A I R & M A K E U P B Y CO L L E E N KO B R I C K; P R E V I O U S PAG E : S AU C O N Y L E G G I N G S ; T H I S PAG E : N E W BA L A N C E S H O R T S

Sofia Bianchessi finished her first half marathon this year in 1:44.

…SIMPLICITY HANDFUL Y BACK BRA This basic pullover is supportive enough for D-cup runners. Its ultra-soft polyester fabric and stitching didn’t chafe during 15-mile runs, while the gathered center seam prevents the dreaded uniboob efect even when worn without the removable modesty pads. $54; XS–L; handful.com

GEAR DID YOU KNOW? UP TO 80 PERCENT OF WOMEN WEAR A SPORTS BRA THAT DOESN’T FIT RIGHT. LET US SHOW YOU HOW TO GET THE BEST FIT: RUNNERSWORLD .COM/SPORTSBRAS.

You’re DD or larger, seeking… …UNRESTRICTED BREATHING CW-X STABILYX RUNNING BRA Some bras are as compressive as straightjackets—but not the StabilyX. “It’s snug without feeling tight!” rejoiced one DD runner, who loved how this bra let her breathe deep during workouts. Credit the support web built into the cups that acts like a ive-point harness to minimize movement. $60; 36D–40DD; cw-x.com

…MINIMAL COVERAGE PANACHE SPORTS BRA “Who knew a bigboobed bra could look so cute?” exclaimed a DD tester. Instead of using broad swaths of fabric for support, it incorporates a siliconewrapped underwire. Smooth, lat seams boost comfort. $70; 28B–40J; nordstrom.com

…NO BOUNCE SHEFIT ULTIMATE SPORTS BRA For total lockdown, try this zip-front bra. “It’s like Aqua Net for your breasts,” says one runner, who found that the strap adjustments create a comfortable, customizable it. Velcro closures are bulky but didn’t chafe. $59; XSmall– 3Luxe; shefit.com

72 RUNNER’S WORLD AUGUST 2016

Tanya Garris, who ran track and cross country in high school, does charity races.

…MOISTURE CONTROL SKIRT SPORTS KELLY B–DD BRA Mesh panels make this bra airier than most. “It pulled sweat away and dried fast,” says a tester, who found it supportive enough for 5K training. Others found the Velcro shoulder straps create bumps that rub skin slightly. $65; 32B–40DD; skirtsports.com

N E W BA L A N C E L E G G I N G S

…DESIGN WHIMSY LYNX CROSS BACK Tired of utilitarian support bras? This pullover uses bounce-stopping side panels (rather than relying solely on the shoulder straps), so it can incorporate designs rarely seen in DD+ sizes. “The straps make my back look awesome,” says one tester, who experienced no neck pressure during long-mileage runs. $60; 34B–44J; lynxsportswear.com

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PREPPING FOR 13.1 DOESN’T HAVE TO MEAN GIVING UP ALL THE OTHER ACTIVITIES YOU DO FOR FUN—JUST ASK THE YOUNG RUNNERS AROUND YOU AT THE STARTING LINE. BY LISA HANEY

74 RUNNER’S WORLD AUGUST 2016

A course lined with bands in the trendiest New York City borough draws young runners to October’s Rock ’n’ Roll Brooklyn Half.

lmost any coach will tell you that if you want to run competitively, you must focus on running. But what if your race-day goal isn’t to nail a PR or win an award? What if you run because it’s one of many things you like to do to stay it? If that’s you, you’re in good company. A new study cosponsored by Running USA examined the habits of millennial runners (born between 1980 and 2000), who make up 43 percent of the running population. Most say their primary reason for running is to improve or maintain health or itness—not to compete—and 94 percent of them participate in other sports. They still enter races: 82 percent of 20- and early-30-somethings who run say they want to do a half marathon in the next year. But the halfs that draw the most millennials—such as Brooklyn and Disney Princess—emphasize fun, with pre- and postrace parties, on-course music, and social-media hoopla. “Runners of all ages can learn from millennials,” says Scott Bush, Running USA’s director of communications, as many young runners take a well-rounded approach to training. Here’s a plan for anyone who wants to train for 13.1 like a millennial—running without giving up the other activities you love.

AUGUST 2016 RUNNER’S WORLD 75

ALL-INCLUSIVE TRAINING PLAN

Follow each run with a short strength routine—Fitzgerald recommends alternating between the two on pp. 78–79.

Jason Fitzgerald, founder of StrengthRunning.com, an online coaching service, created this plan for athletes who want to train for 13.1 while also cross-training two or three times a week. Begin training only once you’re comfortable running ive miles, he says.

WED

THUR

FRI

SAT

SUN

MILEAGE

rest

4 miles @ easy efort, 4 strides

Cross-train 30–60 min @ easy/moderate efort

3 miles @ easy efort, 4 strides

Optional: Cross-train 30–40 min @ easy efort

5 miles @ easy efort

Cross-train or run 30–60 min @ easy efort

rest

4 miles: 6×30sec fartlek @ moderate efort, 2-min jog recovery

Cross-train 30–60 min @ easy/moderate efort

3 miles @ easy efort, 4 strides

Optional: Cross-train 30–40 min @ easy efort

6 miles @ easy efort

Cross-train or run 30–60 min @ easy efort

rest

4 miles: 6×30-sec fartlek @ hard efort, 2-min jog recovery

Cross-train 30–60 min @ easy/moderate efort

4 miles @ easy efort, 4 strides

Optional: Cross-train 30–40 min @ easy efort

7 miles @ easy efort

Cross-train or run 30–60 min @ easy efort

rest

5 miles: 8×30-sec fartlek @ hard efort, 2-min jog recovery

Cross-train 30–60 min @ easy/moderate efort

4 miles @ easy efort, 4 strides

Optional: Cross-train 30–40 min @ easy efort

7 miles @ easy efort

2 miles @ easy efort

rest

5 miles: 6×1-min fartlek @ hard efort, 2-min jog recovery

Cross-train 30–60 min @ easy/moderate efort

5 miles @ easy efort, 4 strides

Optional: Cross-train 30–40 min @ easy efort

8 miles @ easy efort

2 miles @ easy efort

6 7

rest

3 miles @ easy efort, 4 strides

Cross-train 30–60 min @ easy efort

3 miles @ easy efort, 4 strides

rest

9 miles @ easy efort

Cross-train or run 30–60 min @ easy efort

rest

6 miles: 6×1-min fartlek @ hard efort, 2-min jog recovery

Cross-train 30–60 min @ easy/moderate efort

5 miles @ easy efort, 4 strides

Optional: Cross-train 30–40 min @ easy efort

9 miles @ easy efort

3 miles @ easy efort

rest

6 miles: 8×1-min fartlek @ hard efort, 2-min jog recovery

Cross-train 30–60 min @ easy/moderate efort

5 miles @ easy efort, 4 strides

Optional: Cross-train 30–40 min @ easy efort

10 miles @ easy efort

3 miles @ easy efort

rest

5 miles: 6×1-min fartlek @ hard efort, 2-min jog recovery

Cross-train 30–60 min @ easy efort

3 miles @ easy efort, 4 strides

rest

7 miles @ easy efort

rest

4 miles: 6×30sec fartlek @ moderate efort, 2-min jog recovery

rest

2 miles @ easy efort, 4 strides

rest

HALF MARATHON RACE

rest

KEY STRIDES Over 100

meters, start at a jog, build to about 95 percent of your max speed, then gradually slow to a stop. Walk for 45 to 90 seconds between each.

CROSS-TRAIN Do a cardio-based workout like cycling, swimming, or using the elliptical machine. Activities that don’t keep your heart rate elevated for 30+ minutes don’t

76 RUNNER’S WORLD AUGUST 2016

count for this purpose, but they can be done after an easy workout or on a rest day. FARTLEK Alternate short periods of faster running with easy-efort recovery between

warmup and cooldown miles.

YOUR FIRST DAY

DISNEY AVENGERS 11/13 START TRAINING 9/5

EFFORT KEY EASY You can hold

CHICAGO 9/25

PHILLY 11/19

a conversation. MODERATE You can say short phrases. HARD Talking is virtually impossible.

START TRAINING 7/11

START TRAINING 9/12

ROCK ’N’ ROLL SAVANNAH 11/5 START TRAINING 8/29

R ’N’ R SAN ANTONIO 12/4 START TRAINING 9/26

S H O R T S ( WO M A N R U N N I N G ); S P E C I A L I Z E D B I CYC L E CO M P O N E N T S H E L M E T, S H O E S & C LOT H I N G ( B I K E R , TO P R I G H T ); I C E B R E A K E R S H I R T, S AU CO N Y S H O R T S , N E W BA L A N C E S H O E S ( M A N R U N N I N G )

TUE

TA N D E M S TO C K .C O M ( R O C K C L I M B E R ) ; S T E P H E N M AT E R A ( H I K E R , YO G A ); H E R O I M AG E S /G E T T Y I M AG E S ( F I T N E S S C L AS S ); S COT T M A R K E W I T Z (CYC L I S T, L E F T ); C LOT H I N G : U N D E R A R M O U R B R A , LU L U L E M O N

MON

P R E V I O U S S P R E A D : P H OTO G R A P H S B Y RYA N B E T H K E /C O U R T E SY O F R O C K ' N ' R O L L M A R AT H O N S E R I E S ( R O C K ' N ' R O L L B R O O K LY N H A L F ); M I TC H M A N D E L ( R U N N E R S & CYC L I S T, TO P R I G H T ); V I N C E M . CA M I O LO/

WEEK

49% WEIGHT TRAINING

CROSS-TRAINING

G R O O M I N G B Y C O U R T N E Y L E W I S ; C LOT H I N G : PATAG O N I A B R A ( TO P ); S P E C I A L I Z E D B I CYC L E C O M P O N E N T S H E L M E T, S H O E S , & C LOT H I N G ( B OT TO M )

FAVES Only 6 percent of millennial runners just run. The percentages at right relect the popularity of other activities, according to the Millennial Running Study. Incorporating these other types of exercise keeps injuries and boredom at bay. New York City–based coach Elizabeth Corkum explains how runners beneit from these popular workouts.

“I’m a huge advocate of weight training because I ind that most runners are extremely weak in their hamstrings and their glutes and rely on their quads to do a whole lot of the work,” Corkum says. This imbalance can lead to injuries like IT band syndrome and runner’s knee. Corkum favors kettlebells, which help activate stabilizing muscles that wouldn’t be engaged otherwise.

43% 31% HIKING/ROCK CLIMBING/ BACKPACKING Hiking and backpacking are great for active recovery, especially on uneven trails where small stabilizing muscles have to activate, Corkum says. And rock climbing is a good totalbody workout that strengthens areas running does not.

AEROBICS/ FITNESS CLASSES Classes that blend strength-training, lexibility work, and/or plyometric moves improve all-around itness in ways running does not. Yoga especially helps with strength and range of motion, Corkum says: “It’s great for a rest day—think of it as bonus stretching.”

38% 24% Ride easy the day after a hard run to recover faster—and to explore wider territory.

PHOTOGRAPHS BY MITCH MANDEL

CYCLING

SWIMMING

Easy cycling can speed recovery from a tough workout, as it increases bloodlow to your legs without the pounding of running. Avoid hard eforts during half training unless you’re cycling to stay it while rehabbing an injury, Corkum says.

Freestyle swimming is an excellent active-recovery workout that’s easy on the joints. “It also helps you get really in tune with your breath,” Corkum says. “I think that awareness is then helpful when you are powering up a hill or sprinting on a track.”

AUGUST 2016 RUNNER’S WORLD 77

THE STRENGTH TO SUCCEED ROUTINE A STANDARD CORE SEQUENCE

PLANK ● Lie on your stomach, then prop your weight on your forearms and toes, forming a straight line from head to feet. Hold.

BRIDGE ● Lie on your back with your knees bent and feet lat on the ground. Lift your hips, forming a straight line from shoulders to knees. Extend your right leg, hold for several seconds, then lower and repeat with your left leg. Continue alternating. Make sure your hips don’t dip and your butt doesn’t sag.

Perform one of these quick sequences of exercises after each run to beef up running-speciic muscles and prevent common injuries.

These moves work your abs as well as your hips, glutes, lower back, and hamstrings—all the muscles that help you maintain proper running form even when you’re fatigued. “I always seem to get hurt when I get lazy and

SIDE PLANK ● Lie on your left side, then lift your body so your weight is on your left forearm and the side of your left foot, forming a diagonal line from head to feet. Hold. To make it harder, add a lateral leg raise: Lift your right leg about 45 degrees, hold for a few seconds, then lower. Repeat 5 to 10 times. During the second set, switch to your right side.

stop doing this routine consistently,” Fitzgerald says. Do each exercise for 45 seconds. Go through all the moves twice; it will take about nine minutes. After a few weeks, increase to one minute for each.

MODIFIED BICYCLE ● Lie on your back, legs extended. Raise your left leg and bend it 90 degrees. Raise your right leg two to three inches of the loor. Hold for several seconds and switch. Continue alternating. Keep your lower back in a neutral position: If you slip a hand under the small of your back, make sure your back neither presses into the loor nor lifts up of your hand.

SUPINE LEG LIFT ● Lie on your back with your weight on your elbows and heels. Lift your hips and keep a straight line from your toes to your shoulders. Lift one leg about eight inches of the ground, hold for several seconds, then switch to the opposite leg.

MODIFIED BIRD-DOG ● Start on all fours with a lat back (table position). Lift your left arm so it’s parallel to the ground. At the same time, lift your right leg so your thigh is parallel to the ground and your shin is perpendicular. Your knee should be bent at 90 degrees and your glutes should be activated. Hold for several seconds and switch sides. Continue alternating.

78 RUNNER’S WORLD AUGUST 2016

PHOTOGRAPHS BY MITCH MANDEL

ROUTINE B

You’ll need a TheraBand ($10 and up) for this routine— start with one that provides light or medium resistance.

I.T. BAND REHAB SEQUENCE

C LOT H I N G : H E L LY H A N S E N S H I R T, S AU C O N Y S H O R T S , A S I C S S H O E S

Fitzgerald developed this routine after he was sidelined for six months in 2008 with a severe injury to his iliotibial band (IT band), the connective tissue that runs along the outside of the leg. He still does these moves weekly and recommends them to all the runners he coaches, because weak hips and glutes can cause IT band inlammation (which leads to knee pain) and other leg injuries. Do the seven exercises in a row without rest; it will take 10 to 15 minutes.

ONE-LEGGED SQUATS ● Standing on one leg, squat down so your thigh is almost parallel to the ground. Keep your spine in a neutral position and keep the motion slow and controlled, ensuring your knee does not collapse inward. Do ive to 10 reps, then switch sides.

LEG RAISES ● Lie on your left side with a TheraBand around your ankles. Lift your right leg about 45 degrees in a controlled manner, then lower. Do 30 reps, then switch sides. CLAMSHELLS ● Lie on your left side with your knees together and a TheraBand around your lower thighs. Your knees should be bent 90 degrees, with your thighs at a 45-degree angle from your body. Keeping your pelvis still and your feet together, open your knees like a clamshell in a slow, controlled manner. Do 30 reps, then switch sides. HIP THRUSTS ● Lie on your back, knees bent and feet lat on the ground. Lift your hips, forming a straight line from shoulders to knees. Lift one leg so all your weight is on the other leg and your back. Lower your butt almost to the ground and thrust upward by activating your glutes. Do 25 reps on each leg. SIDE-STEPS / SHUFFLE ● With a TheraBand around your ankles and your knees slightly bent, take 10 steps laterally. The band should be tight enough so it provides constant resistance. Still facing the same direction, take another 10 steps back to your starting position. That’s one set; do ive. HIP HIKES ● Stand on your right foot with your left leg slightly bent. Drop your left hip so it is several inches below your right hip. Activate your right hip muscle to lift your left hip back to its starting position. Do 20 reps, then switch sides. IRON CROSS ● Lie on your back with your arms out to your sides and legs straight. Swing your right leg over your torso and up toward your left hand. Repeat with your left leg. That’s one rep; do 20.

AUGUST 2016 RUNNER’S WORLD 79

The ideal runners’ diet consists of a variety of healthy, whole foods—plus the occasional treat. (You earned it!)

CRUSH THAT

FUEL

RACE,

YOUR FITNESS

MEDAL

GET THAT

To maximize your energy and optimize your health, heed these six guidelines from Kelly Pritchett, Ph.D., R.D., C.S.S.D., a sports dietitian and spokesperson for the Academy of Nutrition and Dietetics.

FOLLOW THE 90/10 RULE. Aim to eat healthfully 90 percent of the time. Your usual diet should be a mix of complex carbohydrates (from fruits, vegetables, and whole grains), lean protein (from poultry, ish, dairy, and legumes), and healthy fats (from foods like nuts, olive oil, and avocado). The other 10 percent of the time, enjoy your favorite indulgences.

FUEL YOUR WORKOUTS AND RECOVERY. Have a carb-rich 200- to 300-calorie snack

PAY ATTENTION TO HYDRATION. Drink when thirsty and during workouts lasting longer than an hour. You don’t need sports drink after short runs—or even necessarily after long runs. “The key thing after a long run is to replace glycogen stores and to rehydrate— the advantage of a sports drink is that it does both and is portable,” Pritchett says.

ESTABLISH A “MAGIC MEAL.” It’s the go-to food you can eat twoto three-hours before (and stomach during) a long run or race. Experiment with timing and options. Try a meal that’s higher in carbs, moderate in protein, and lower in fat and iber to decrease the chance of GI discomfort, Pritchett says—think toast and peanut butter, oatmeal, or a smoothie. GET USED TO EATING MIDRUN. You’ll run best if you consume 30 to 60 grams of carbohydrate per hour of exercise. If you anticipate running a two-hour half, that means you should take in energy chews or gel (washed down with water) at 45 minutes and again at 90. Practice on training runs to accustom your gut to midrun fuel.

Leave your phone with your cheer squad. This may seem unthinkable, but unplugging allows you to take in the sights and sounds of the event you paid to enter. And when you’re not listening to music, you’re better able to tune in to your breathing, your efort level, and the runners around you, says coach Elizabeth Corkum. Pace yourself. The excitement at the start makes it easy to shoot out at an unsustainable pace. This could lead to feeling crummy in the later miles, or worse, failing to inish. Firstor second-time half marathoners might run the irst 10 miles easy and the last 5K a bit harder, while more experienced runners could run the irst seven or eight miles at a moderate pace before picking it up. Walk through water stops. Walk and drink to break up the distance, avoid choking on luids, and stay motivated. “Set the goal to get to the next hydration station,” Corkum says. “Walk through it, and the second you’re done drinking, shake out your upper body and get back to work.” If you’re feeling good, you can skip walking the stops in the last 5K and power through for a strong inish. PHOTOGRAPH BY NAME HERE

P H OTO G R A P H B Y M I TC H M A N D E L ; F O O D S T Y L I N G B Y E M M A F E I G E N BAU M

MAKE SURE YOU’RE GETTING ENOUGH CARBS. To perform your best, you need to consume between 1.5 and 3.5 grams of carbohydrates per pound of bodyweight each day that you work out for 30 or more minutes.

about two hours before a workout that will last longer than an hour and/or will have you running at a harder-than-easy pace. Afterward, take in carbs and protein within an hour to help repair muscle damage and stimulate development of new muscle tissue. Try low-fat chocolate milk, Greek yogurt and berries, or whole-grain cereal with milk.

Tips to nail a 13.1 for a perfect postrun #humblebrag

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At the 1976 Games in Montreal, Americaâ&#x20AC;&#x2122;s top marathoner was primed to win his second consecutive Olympic gold medalâ&#x20AC;&#x201D;until A C O M P L E T E U N K N O W N flew past him for a finish that literally defied belief.

M Y S T E R Y

M A N

BY FRANK SHORTER

SPENT THE ENTIRE SUMMER of 1976 in Boulder, Colorado. It was the summer of the American bicentennial, the summer when Jimmy Carter was running for president against Gerald Ford, who had succeeded the disgraced Richard Nixon. The order was rapidly fading, as Bob Dylan had sung in the 1960s, but except for shaving off my mustache, I followed the same routine as in my buildup to the ’72 Games. Due to a nagging, troublesome injury I’d sufered in February to my navicular bone, near the point where the foot and ankle meet, I wasn’t able to train quite as hard; I realized I needed to dole out my energy and time carefully. My tactics would be the same as in Munich: Go out with the lead pack, throw a midrace surge, and hold on. No secrets or surprises this time. The other runners would know what was coming, but it shouldn’t make a diference. If another challenger were out there in the international marathon scene, he would have shown himself by now. I truly felt that Bill Rodgers was my main competition, but due to his hamstring injury, he wouldn’t be on top of his game in Montreal. Once again, I felt I was capable of ﬁnishing in the top three. I was conﬁdent that I’d be ready to do my best when it mattered most. The Games began in late July. A week or so before the opening ceremony, my wife, Louise, and I drove to the Olympic team assembly area in Plattsburgh, New York. We visited relatives on my 84 RUNNER’S WORLD AUGUST 2016

mother’s side of the family in Canton, New York, and then drove north across the border. The nation of Canada and the province of Quebec had invested heavily in hosting the Olympics, building a new stadium, hoping to show its best to the world in the way Munich had tried to show its best at those ill-fated 1972 Games. But times had changed, and the world was a colder place. The modern Olympic movement had lost its last vestiges of innocence after the Munich Massacre, in which terrorists took the lives of 11 athletes. We have never quite recovered from Munich, and we’ll never likely regain the energy and idealism that, despite lapses and excesses, deﬁned the Olympic movement from 1896 until the moment the Black September killers climbed over the fence in the Olympic Village. Not all of the changes were negative—it didn’t hurt that a strain of professionalism now ran through the Games and that athletes from the West could now train with a

Shorter’s 1972 Olympic win (top) was a surprise. But by the time he started training (right) for the 1976 Games, he was the favorite.

modicum of security and comfort, leveling the playing ﬁeld somewhat with the state-supported Eastern Bloc performers. But in general there was a new air of cynicism and exploitation; athletes were no longer free agents. We felt like pawns being moved around by the masters of war, or, to mix metaphors, like ships being blown across uncharted waters by the winds of cold war geopolitics. From the perspective of an American distance runner, the Montreal Games presented an especially mixed bag. Due to the geopolitics, the East African runners would be absent; their nations were boycotting the Games to protest the apartheid regime of South Africa and the general phenomenon of colonialism that had blighted the developing world. On the other hand, the Soviet and Eastern Bloc athletes would be out in force, minions of the anabolic-fueled propaganda machine and the medal-count arms race. The Western European and antipodal runners were always strong.

T H I S S P R E A D : P H OTO G R A P H S B Y E D L AC E Y/ P O P P E R F OTO/G E T T Y I M AG E S ( I N S E T P H OTO G R A P H ) ; A B C P H OTO A R C H I V E S /A B C V I A G E T T Y I M AG E S (3)

P R E V I O U S S P R E A D : P H OTO G R A P H S B Y A P P H OTO ( L E F T ); F R A N K BA R R AT T/ K E YS TO N E /G E T T Y I M AG E S ( R I G H T )

Shorter with his wife, Louise, in the mid-1970s, by which time he had become a role model for runners.

And America in general was sufering the efects of the post-Vietnam, post’60s malaise and hangover. We had lost a measure of conﬁdence in ourselves, grown ambivalent about our power, and our Olympic team reflected this slide. Our traditionally dominant trackand-field team had only three clear gold medal favorites: Edwin Moses, a 400-meter hurdler; the decathlete Bruce Jenner; and myself. And now, of course, I could no longer slip in and out of the athletes’ village, anonymously riding the metro. I was the defending Olympic Marathon champion. My photo had appeared on national magazine covers, and in 1972 I had won the prestigious Sullivan Award, which goes to the year’s outstanding American amateur athlete. My previously arcane discipline, the marathon, had sprouted into a trend, a movement, a sport, and a pastime, and I had emerged as one of the movement’s role models. Across the nation, thousands of ordinary citizens now trained virtually as hard as I did. Both from a spectator and participant perspective, the marathon was no longer a virgin, unexplored continent. Similar to Munich’s Olympic Marathon, where I ran with a ﬁgurative bull’s-eye on my back, I now ran as a target that the public and my competitors could key on. I preferred anonymity and found it at an inn rented by Nike just outside Montreal. The company’s Geof Hollister hosted Louise and me. I also had a room at the Olympic village, which turned out to be fortunate. Louise stayed mostly at the inn, while I spent most nights in my room in the village. But I would visit her frequently, training on the roads near the inn. Still, the attention wasn’t altogether a bad thing. I could deploy it as a psychological advantage. I knew

my opponents were watching me, just as those Eastern Bloc runners had been watching back in Fukuoka in 1971, when I stepped of the bus during the course tour and ran those hard kilometers back to the hotel. Now, in Montreal, I did not use public transportation, but Louise drove me to Mount Royal, a tall hill jutting out at mile 11 of the course (technically you weren’t supposed to have steep inclines on an Olympic Marathon course; we suspected that organizers had inserted the hill because Jerome Drayton, the Canadian hope for a medal in the event, was strong on the hills). I ran my 5K time trial over the mountain, hitting my splits, in dress rehearsal for the surge I’d deliver during the actual race. I didn’t care if my competitors knew what was coming. If they could respond to it, more power to them. Meanwhile, my time trial at Mount Royal gave them something to think about. Due to my standing in the sport and the fact that I’d decided not to run the 10,000 meters event, ABC invited me to provide commentary for its coverage. Lasse Viren won as expected; again, the graceful, lithe, long-haired Finn flashed across the line, looking more like a rocker than a jock, prevailing in a contemplative individual sport in which you competed more against yourself than other runners or the clock. I wasn’t about to say anything about the shadow of blood-doping hanging over Viren or disabuse fans in their hope that an alternative sort of sports hero had emerged. Indeed, I had also been placed in this alternative camp—even though my greatest pleasure was cleaning the clock of Harvard rivals in the smelly dark IC4A field houses of the cold Northeast.

During a commercial break I turned to Erich Segal, my old Yale prof, who had returned to the broadcast booth after his uproarious stint at the Munich Games. That pale guy running in the pack, holding a strong pace, could be a good marathoner, I suggested, and brieﬂy wondered if he’d be doubling in the 10 and the Marathon here in Montreal. We looked him up in the program. His name was Carlos Lopes, and he ran for Portugal.

AUGUST 9, 1976. The morning of my second Olympic Marathon. Four years earlier, on September 10, 1972, despite the cataclysm of the Munich Massacre and the fact that I was a virtual unknown sleeping on the concrete f loor of a dorm-room balcony, I had woken up knowing I was in rhythm, that I was getting something right. Today, in Montreal, I tried to tell myself the same thing. I tried to take confidence in my additional four years of purposeful, thoughtful training, in my string of marathon and track victories around the globe, in my worldwide number one ranking in the marathon, and my successful time trial over Mount Royal just a few days earlier, but I knew that something was of. I wasn’t quite in sync. I sensed that even though I’d prepared to my utmost, I had fallen a centimeter out of step with the marathon gods, the forces beyond my control. But that’s why you run your hardest workouts on the day they are scheduled, even if you’re feeling terrible. Dealing with feeling less than my best on race day was also something I’d practiced. I followed my ritual and routine: the prerace meal of toast, fruit, and cofee; the calm trip over to the Olympic stadium. Such was my focus that I didn’t even notice the gray skies and the humid drape of August rain showers. I went into the holding area with Bill Rodgers, Don Kardong, and the other runners, sensing them giving me appraising glances. I arranged the items in my gear bag, preparing to go out to the fencedof area where we could complete our final warmup. Everything was in order, but for some reason I decided to break with my usual practice and put on my Nike racing flats before heading out to the track; in my AUGUST 2016 RUNNER’S WORLD 85

previous marathons, I would wait until moments before the starting gun to lace up my racing shoes. It wasn’t a conscious decision to change my routine, and for a moment I considered changing back to my trainers. But that seemed overly fussy; I wasn’t superstitiously committed to an exact sequence of preparation. I depended on routine, but I wasn’t weird about it. That seemingly inconsequential break in my ritual, however, turned out to be crucial. To review my arrangement with Nike: I was the second high-profile competitive runner to wear the company’s shoes. The first was Steve Prefontaine, who inspired Phil Knight (who had also run for Bill Bowerman at the University of Oregon) to grow Nike, originally known as Blue Ribbon Sports, from a small-time niche enterprise selling knockof Japanese shoes at high school track meets into a legitimate business with an exotic, resonant brand name. My deal with Nike was a straightforward proposition, and in those strict amateur days, there was no money involved—at least not for the athlete. The company execs wanted me to wear a pair of Nike racing flats during my Olympic Marathon. The Nike swoosh was in its infancy, and my displaying it to a global TV audience would help raise brand awareness. Of course, the shoe was the one indispensable piece of equipment that any runner employed. At the Munich Games, my racing flats had been custom-made by the top designer from Adidas, the German shoe company that then dominated the athletic-shoe market. Those shoes had fit so perfectly, I wasn’t even aware of them as I made my surge at the Nymphenburg Castle and glided through the English Garden on the way to the stadium: the highest compliment you could pay a pair of shoes. But I had faith that Nike could make just as good a shoe, because Bill Bowerman had done so for Pre and Kenny Moore and other Oregon runners. I ran in the racing flats a couple of times in the days before the race and took them to the starting line at the stadium. The shoes felt fine. Geof Hollister had designed them himself with my input and approval. Our goal and shared focus (too narrow a focus, as it turned out) was to produce the lightest pair of racing flats in history. Geof found an extremely light but strong mesh material that had never been used before on performance athletic shoes. I wanted the lightest possible shoes in order to gain a psychological edge and agreed to give 86 RUNNER’S WORLD AUGUST 2016

the prototype design a try. Looking back, it seems an unwise decision, because only days remained before the race. Neither Geof nor I thought the material would perform diferently when glued to the sole of the shoe. For some reason, however, the same glue that bonded so reliably in all makes and models of training and racing shoes failed in these superlight, custom-made flats. Although I had no reason to doubt the shoes, I had practiced the due diligence of an Olympic runner. Just in case there was an unforeseen problem with the Nike prototypes, I had arranged for a backup pair of racing flats to be shipped from Boulder to Montreal (those shoes were manufactured by another company; I have very narrow feet and Nike’s production-line racing flats were too wide for me to race properly). However, I left the backup pair in my room in the athletes’ village because the prototype shoes so skillfully designed by Geof had worked fine during several training runs I’d logged over the previous few days. Indeed, since Phil Knight and I had shaken hands on our deal earlier that year, I had worn nothing but Nike shoes. Just before the start of the Marathon, in the warmup area outside the stadium, I jogged back and forth in my racing flats. The shoes felt diferent; they felt strangely loose. I retied and tightened the laces but they still felt loose. I looked down and saw that the sole of the right shoe had separated from the upper and my bare sole was open to the air. The shoe had fallen apart. Instead of feeling panic, I immediately thought of what my options might be. Was there time to rush back to my room at the athletes’ village and return with my backup racing flats? That didn’t seem possible—there was now less than half an hour until the starting gun.

YOU KNOW that nightmare, the one in which you’re trying to get someplace crucially important but you lack the crucially important element—a pair of pants, a set of keys—necessary to complete the mission? Well, in the moments before the 1976 Olympic Marathon, I was living out this nightmare. But I couldn’t wake up and have it go away. It was a crisis, and yet I felt strangely calm. I didn’t know how it would happen, but I knew I was going to make it. I looked down again at the ripped and ﬂapping shoe, then looked up to see a man—or was it an angel?—standing on

the other side of the chain-link fence separating the warmup area from the stadium concourse; since Munich, Olympic security had improved significantly. I recognized him—it was Bruce McDonald, a U.S. race-walking coach, who happened to be staying in the same suite of rooms in the village as I was. Bruce would have a key to get in my room! I rushed over to the fence and explained my predicament. Bruce, bless his heart, booked away at a dead sprint to retrieve my backup racing flats. I waited in the warmup area. Instead of cursing my bad luck, I reverted to my default mode of dealing with stress: movement. I jogged back and forth in my training shoes. For some reason, I remained calm. I felt confident that this would work out. Finally, after all the other runners had gone into the stadium and I was alone in the warmup area, I was visited by a wondrous sight: Bruce skidding to a stop and chucking my backup pair of racing flats over the chain-link fence. There was now less than 5 minutes until the starting gun. I laced up the flats, ran out onto the track and across the infield, and took my place on the starting line, as if nothing untoward had transpired. Looking back at that moment, I might have felt that fate was messing with me—that the skein of unfavorable signs beginning with Pre’s death the year before and encompassing my ankle injury and the specter of blood-doping was continuing. I might well have thought that something was amiss; that, in contrast to my experience at Munich ’72, when all the breaks fell my way, I wasn’t quite in rhythm. But I didn’t feel that way. I can truthfully say that I remained confident and focused on the job at hand. Just as I had learned to run fast when I was tired, I had learned to go hard on bad days, when I was feeling weary or of-kilter. Again, it was back to the fundamentals of the sport: Work through the finish. Don’t change your plan due to unfavorable interior or exterior weather. And only now, as the gun cracked, as I shot to the front and claimed the inside lane to save me a few meters, as we circled the track once before exiting the arena

Excerpted with permission from My Marathon, by Frank Shorter (with John Brant). Published by Rodale in July.

Shorter took an early lead in Montreal, followed closely by Finland’s Viren (left) and East Germany’s Cierpinski (51).

P H OTO G R A P H B Y B E T T M A N N /G E T T Y I M AG E S

to the streets of Montreal, did I take note of the actual weather. A steady drizzle spattered the surface of the inside lane. The roof of the gleaming new stadium, soon to be resented by the people of Quebec as its costs accrued a mountain of crushing public debt, sheltered the outside lanes. The crowd cheered lustily as we exited the arena. It was the final day of track-and-field competition but not the final day of the Games.

FOLLOWING MY CUSTOM, I ran hard through the early miles, setting an honest pace, part of a lead group of nine or 10 athletes that quickly separated from the rest of the pack. Bill Rodgers and Don Kardong were among the leaders, and so was Lasse Viren, running his ﬁrst marathon, attempting to repeat the feat of his countryman Paavo Nurmi, who at the 1948 Games won gold medals in all three endurance events, the 5,000, the 10,000, and the marathon. Viren had just won the 10 yesterday, so a win today didn’t seem feasible, but the women of the East German swim team, breaking record after record, had proved that, through better chemistry, anything was possible. As the miles accrued, I felt more and more like myself, more and more con-

fident that my training would bear out and my battle-tested plan would again yield fruit. We clipped along at well under a five-minute pace, passing the first 10 kilometers in under 30 minutes. That was a world-record pace, but we couldn’t maintain that over the second half of the course, which carried over Mount Royal, where I would launch my surge. The other runners knew what was coming, but could they do anything about it? No other marathoner could approach my 10K speed, except for Viren. I had a great deal of respect for Bill Rodgers. I knew back in ’75 after his first New York City victory, that he was legitimate. Temperamentally, Bill and I were opposites, as he often seemed out of focus. And while I knew that if healthy, Bill would be vying for gold, he was nursing that sore hamstring, and I suspected he would eventually fade. I had my own injury to contend with. My foot seemed to be holding up (and so were my replacement pair of racing flats), as the lead pack probed into the back nine of the course. I don’t remember the rain as a factor. I looked over at Bill. He normally ran with a beautiful lilting light-footed stride, but today he wasn’t flowing. I knew he was struggling. And how about Viren? The entire race he’d been shadowing me, keying of me, never stepping up and sharing the

lead in the manner of Kenny Moore or Jack Bacheler or another honorable marathoner. So I started to mess with him, veering in and out at the water stops, using the other guys as a screen, hiding from Viren, whose head would snap around in alarm and confusion until he finally found me. I felt good about that. As we approached mile 14, the takeof point for my surge, that’s how the dynamic of the lead pack played out. I was running my own race, but I was aware of my rivals, tracking them in the manner that a radar operator traces the presence of ships sailing in the vicinity. They weren’t an immediate threat; they only posed a danger if I lost sight of them. I briefly thought of Carlos Lopes, the Portuguese runner I had noticed in the 10,000 meters. He wasn’t among the lead pack. All seemed in order. At my appointed spot at the base of Mount Royal, I launched my surge. I threw down a 4:40 mile, spurting away from Bill and the rest of the lead pack, except for one man, a pale fairhaired runner who looked a lot like Lopes, but I couldn’t be sure. From the moment I first noticed him, I felt puzzled. At that point of a marathon, no one is fresh. You look for fatigue, but this runner showed no weariness. He flew up on my shoulder like the bad guy in a movie car chase. And there this fellow stayed, demonstrating continued odd behavior for an elite marathoner. He displayed no trace of his own pacing or efort or strategy. When I accelerated, he did the same. When I slowed for a few strides, he also slowed. I tried to sandbag him, slowing the pace just a hair for about a quarter mile, conveying the impression that I was tiring, and then blasting away at a near-sprint for several hundred yards. The mystery man—by now I was sure it must be Lopes—easily covered every move. It was as if invisible bands held us together. This was the shadowing tactic that Viren had attempted earlier in the race, but this guy was pulling it of. And then, as we came down of Mount Royal in a steady summer drizzle, this mystery man stepped to the lead, opening a 10-meter gap. I answered that move, pulling back up on his shoulder, but again he took off on me. This cycle repeated three more times as the course swerved through the campus of McGill University in central Montreal. We passed the 20-mile mark, the event’s notorious “wall,” where the glycogen stores tap out and most marathoners, AUGUST 2016 RUNNER’S WORLD 87

especially inexperienced ones, start to wobble and unravel. But instead of coming apart, this guy was getting stronger. It was just the two of us, running far out in front of the rest of the pack. This was where I expected to be at this point; I was running precisely according to my plan, but I wasn’t expecting company and certainly not the company of a stranger. The elite international running community wasn’t that big—you knew all the signiﬁcant players, at least by reputation. But my current opponent was a complete unknown. This wasn’t normal; something wasn’t right. Fate appeared to be messing with me again. We went through one more hare-andhound cycle, and then, at mile 23, the guy just powered away from me, and there was nothing I could do about it. He quickly opened a 100-meter lead, well beyond the imaginary thread by which you can hope to keep contact. We made a left turn onto the boulevard leading to the ﬁnish just as dusk started to close. I put my head down and summoned one last spurt of energy. My kick shaved perhaps 40 meters of of his lead, enough to give me some faint hope. But then, sensing my late rally, the guy glanced back over his shoulder. For an instant our eyes met. And then—I’ll never forget this—he turned around and just soared away. Pick your simile—like a booster rocket—or your metaphor: He found another gear. I realized that I was beaten. I had executed my race plan, and my tender ankle had held up. Today, apparently, a better man was winning.

88 RUNNER’S WORLD AUGUST 2016

Carlos Lopes to congratulate him on his brilliant race. As I shook his hand and got a good look at him, I realized that he wasn’t Lopes. Confused, I looked up at the scoreboard, which announced that the winner was a man named Waldemar Cierpinski, competing for East Germany. After the race I drifted around in a mildly shocked daze. I went through the drug testing protocol and stood gamely on the silver medal podium as the stern proletarian East German national anthem played. (The medal standings indeed ended dismally for the U.S. track-and-ﬁeld team; after my defeat, Edwin Moses’s win in the 400-meter hurdles and Bruce Jenner’s victory in the decathlon provided the only gold medals for American athletes—a stunning comedown after decades of dominance.) I did an interview with ABC, in which I voiced the usual commentary, giving Cierpinski his seeming due, telling my countrymen, hey, it happens, somebody ran faster today, but even as I

P H OTO G R A P H B Y H E I N Z K LU E T M E I E R /S P O R T S I L LU S T R AT E D/G E T T Y I M AG E S

MY OPPONENT crossed the finish line 38 seconds ahead of me, just as I entered the tunnel leading into the stadium. Oddly, I heard the roar of the crowd at almost the exact same moment that, four years earlier, I had heard the crowd roar in Munich, when an impostor crossed the marathon finish line ahead of me. And as I entered the stadium in Montreal, I encountered a strange tumult resembling that finish-line debacle in Munich, where it took a few minutes to expose the impostor and acknowledge my victory. Here in Montreal, the race was over, the mystery man had won the gold medal, but he was still running. It wasn’t a victory lap. The guy was booking. He was slamming around the track as if he were finishing an 800-meter race rather than one spanning more than 26 miles. And he wasn’t making

an emotional statement in the manner of John Akii-Bua, the Ugandan athlete who, after crossing the line and winning the 400-meter hurdles at the Munich Games, continued running full-tilt, clearing two more hurdles out of sheer innocent joy, seeming to personify the energy coming out of a newly sovereign African nation. No. My victorious opponent was still running like a hellhound ripped from its chain. It seemed that he had misjudged the ﬁnish and thought one more lap remained in his race. I finished my marathon in 2:10:45, almost 2 minutes faster than my time in Munich. I laced my hands behind my head and looked up at the clock. I couldn’t have run any harder. That’s it, I thought. I gave it all I had. I wasn’t crushed. I wasn’t really disappointed; I was puzzled. Finally, a full minute later, Karel Lismont and Don Kardong came into the stadium, ﬁghting it out for the bronze; Lismont, the Belgian, won. I approached the man I still assumed to be

P H OTO G R A P H B Y A P P H OTO ( TO P R I G H T )

Shorter grew suspicious when he realized the man who passed him to take gold was the unheralded Cierpinski.

went through these motions I was calculating the probabilities. Something wasn’t right about this. I kept seeing all those massive-shouldered East German female swimmers who’d been racking up world-record, gold medal–winning performances more profusely than Mark Spitz had in Munich; I kept seeing Waldemar Cierpinski looking back over his shoulder at me, then taking of as if he’d been shot from a cannon. A quick check on the guy’s résumé yielded suspicious info: one 2:20 marathon the year before, a few decent steeplechase races, but no evidence of the extensive apprenticeship required of an honest world-class marathoner. But there was no solid evidence that the East German team was doing something underhanded. There was nothing I could say, nothing I could do. I left the stadium and met Louise. We broke camp in Montreal and drove in thoughtful silence to her cousin’s house in Canton, New York. I remember the car—a Fiat

sedan. I needed to process and reframe the Olympic Marathon, evaluate it so I could move forward. I knew what had happened. Something of high value had been stolen, not just from me but from runners like Pre and Kenny Moore and Jack Bacheler and George Bowman back at Mount Hermon Academy in the Berkshire Mountains of western Massachusetts; from every honest athlete who knew the searing pain of that penultimate 800-meter interval and honorably shared the burden of setting the pace. Juicing made a mockery out of that pain and sacriﬁce. The state-sponsored East German doping system had cheated honest athletes out of the striving that gave our lives meaning. I knew what it was like to win honestly, to ﬁght it out with yourself. I was powerless to declare the truth. I had no proof of any crime, and even if I did have proof, the criminals could twist and obfuscate it. Out in the world, no one would have a reason or incentive to countenance my story.

On the plus side, I was proud of making it through the marathon while dealing with my foot injury. In Munich I had shown that I could run well when everything was falling my way. In Montreal I had proved that I could run well when the gods frowned on me. I was 28 years old and still in my prime. Meanwhile, the paradigm was shifting, both for ill and for good. This dark thing, this shadow of cheating, had infiltrated the sport, but it was now becoming feasible to earn a living as a professional runner. And part of being a professional—maybe the heart of the vocation—was learning how to lose. No matter how thoroughly you plan and train, no matter how much pain you’re willing to absorb—and even for the cheaters, no matter how diabolically powerful your drugs—you will always, ineluctably, lose more than you win.

In the years since the 1976 Montreal Olympic Games, in his unofficial role as the “father of the running boom,” Frank Shorter has served as an ambassador and spokesman for the sport. He helped broker the 1981 TAC Trust compromise that led to open professionalism, and from 2000 to 2003 served as the ﬁrst chairman of the board of the United States Anti-Doping Agency. In 1998, Waldemar Cierpinksi’s name appeared in official documents chronicling the state-sponsored East German doping system. Cierpinski has refused to admit that he cheated, and for now his gold medals from the 1976 and 1980 Olympic Marathons stand. AUGUST 2016 RUNNER’S WORLD 89

RUNNING

NAME

the W

Djibouti City

RLD

Fathia Ali Bouraleh

AGE

PROFESSION

Djibouti

AUGUST 2016

Student, coach of Girls Run 2, Olympian

In Balbala, the neighborhood where she grew up. “Running has taught me that being a woman is a beautiful thing.”

P H OTO G R A P H B Y B R I A N V E R N O R ( R U N N E R S O N H I L L )

WHEN I WAS SMALL, I ran because I was a thief. I stole shoes from outside the mosque and fried bread from ladies in the market, and I had to run to not get caught. I became fast and won a race at my school. My gym teacher knew I was getting into trouble and failing my classes. He asked me to train as a runner. He gave me a pair of running shoes, and said if I ran, he would help me study and pass the exams. That’s when I started to love running. My mother didn’t want me to run because Djiboutian culture says women should be in the house. But my father, who was a soldier, said, “You can do it.” I am the irstborn and we are very close. He gave me bus money to go train at the Hassan Gouled Stadium. At that time, Djibouti, which borders Eritrea, Ethiopia, and Somalia, hosted many track competitions and road races, and girls like me could participate in distances like 3K and 5K—even 15K—plus all the shorter races. Back then, there was funding for races and there was hope. Parents who weren’t sure about running could at least see that their girls had a chance to achieve something. But that opportunity doesn’t exist anymore for girls. Events longer than 3K are now only for men. Girls have one, maybe two road races and the track championship. Sometimes the road event is canceled. Imagine you are training the whole year and

As told to Rachel Pieh Jones

PHOTOGRAPHS BY DIANA ZEYNEB ALHINDAWI

From top: donning abayas after training; dancing with teammates; drawing a crowd; hill training; going for postrun bread.

there is no competition. When I ask why, athletics oicials say girls aren’t at a high enough level to race long, or more often, or internationally. But nobody is checking their times; they can meet the minimum. If they had hope, good food, good equipment, they could be the best. But nobody cares. My team, Girls Run 2, started in 2008. We train girls to run, and use club membership as motivation for them to stay in school. We focus on developing strong character and good health and hygiene. I became the coach in 2013. This year, we have about 25 athletes, 12 to 18 years old. Some train in bare feet or lip-lops and they wear the same clothes every day: baggy T-shirts and double layers of sweatpants because their pants have holes in them. A few girls have sports bras; some wear bikini tops, others wear nothing beneath their shirts. We train in the hill region called Tora Bora, on the edge of Djibouti City and across from the Balbala neighborhood where most of the girls live. It’s a hard place, the desert. We are outside in the dust, sun, and heat—it can reach 110ºF, 115ºF. There are goats, rocks, thorns, big hills, boys and men who smoke and take drugs, and no security. Well, that is Djibouti! Sometimes, I thank God the girls don’t know anything diferent. Nobody else could run in the afternoon in that place. There is a stadium now in Balbala, up the hill from Tora Bora, but we have to pay, and we usually don’t have enough money. When we do go there, the other teams—almost all

AUGUST 2016 RUNNER’S WORLD 91

boys—take over the lanes and make us wait. To learn endurance, we run the road from Tora Bora to the airport, about 4K one way. Sometimes a bus will stop and everyone stares; some people cheer, some tell us we look tired and should stop. But we keep going. The trouble with inding a place to train is the boys. In Tora Bora, they throw stones at us and insult us. They say, “If you run you won’t be able to have babies.” Or they call us prostitutes [and worse], and talk about how our bodies bounce around. But we don’t run to be insulted. We want to train. So I get angry—I don’t want my girls to be tripped or hit by a little boy. Sometimes I yell, but that makes things worse, so we try to ignore them. One good thing is that Tora Bora is near a Djiboutian military base and sometimes the soldiers protect us. They see us helping these girls work hard. They make the boys leave us alone. When people see me running with my girls, some will say, “Why is she not in her house? She doesn’t have enough work to do?” Or, “She is walaan, crazy.” Or they say, “Bon courage!” More and more, those who cheer us on are those who cheer for Ayanleh Souleiman [the Djiboutian middle distance runner who set the indoor world record in the 1,000 meters in March 2016]. He has helped people see that running can bring honor to our country, and so the sport is alive again. Some people now say, “I want to be like Ayanleh,” and they’re the ones saying, “Bon courage!” Progress, yes, but there is a long way to go, especially with older or less-educated

92 RUNNER’S WORLD AUGUST 2016

Runner Amir Moussa walks to her home in Balbala (top); Coach Fathia leading her team near the Tora Bora neighborhood.

people who say women belong in the house. Even though our president is encouraging women to do sports, the culture is strong. But the culture can’t stop girls from running. AS AN ATHLETE, I accomplished my dreams—I was the second female runner from Djibouti to go to the Olympics [the irst, Roda Wais, ran the 800 meters at the 2000 games in Sydney, Australia]. I ran the 100 meters [but false-started and placed second-to-last overall in Beijing in 2008]. Now my dream is for one of my girls to someday race in the Olympics. Djiboutian people are Muslims, but they aren’t strict. When a sheikh told a girl on our team that girls who wear pants are prostitutes and going to hell, she didn’t know what to do because she loves to run and she loves Allah. She thought for two weeks then said, “I

don’t care. I run for myself.” And she got a PR in her race that year! So religion is not governing us. We are free to run and dress how we choose and still be Muslims. At the Olympics, I wore long pants, a long-sleeved shirt, and my scarf. Not as an obligation, but because I’m not comfortable outside without long clothes, even for running. I don’t want to feel naked. Other Muslim athletes—like Sarah Attar [800-meter runner in the 2012 games and one of the irst female Olympians representing Saudi Arabia] and Ruqaya Al-Ghasra [100-meter sprinter in the 2004 Athens Games and the irst woman Olympian from Bahrain]—also cover. But my girls and I don’t care if someone covers their head or not. We are more encouraged by the strength of other athletes and their presence in races. Running has taught me that being a woman is a

beautiful thing. We have value. We can do more than sit at home. In a family with girls and boys, the boys are up and the girls are down. The girl gives the boy water, brings his food, takes his plate, washes his clothes. The boy gets the new clothes, the new shoes. Not the girl. If a man kills a man or a woman, he will pay more money for killing the man. When a woman gives birth, she has more value if she has a boy. One day, we were going to a race and a coach said, “Why are you bringing all these girls and taking so many seats on the bus? You should all go home and work in your house.” That was humiliating, and his words, they made me feel like an animal. As a child, I saw that girls get married, have kids, and stay in the house. I dropped out of high school because I didn’t need an education to stay home with babies and clean. But I have learned from running that I am strong and can reach my goals. Now I’m taking night classes in [business] management. I have two jobs, coach and student. This is what I tell team members: Women can have more. They don’t have to wait for a man to work for them; they can provide, they can get a good education. I never used to think girls could have a dream. But now I know. Girls can study. Girls can drive. Girls can run. Girls can do anything.

Fathia Ali Bouraleh and her team were the subject of a 2013 ilm, Finding Strong. The movie, about the transformative power of running, was a collaboration between Saucony and Runner’s World. Watch it at run nersworld.com/indingstrong.

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Nineteen years ago, AMY WROE BECHTEL,

a 24-year-old Olympic Marathon hopeful living in Lander, Wyoming, went for a run and never came back, having VANISHED without a trace. For years, her husband was the prime suspect. But more recently, an even darker possibility has emerged.

The vast wilderness near Lander, Wyoming, was perfect for Amyâ&#x20AC;&#x2122;s training, but danger lurked in the mountains.

24 at the time of her disappearance, has been missing for 19 years. Nineteen years, with nary a shred of evidence, other than what was found in her car in those early morning hours on the Burnt Gulch turnof. There were her sunglasses, her car keys left on the driver’s seat, and a to-do list—a small scratch of paper written in Amy’s light, busy hand. Her last words to the world. She’d already contacted phone and electric companies to have services turned on at her and her husband’s newly purchased home (check), dropped of the recyclables from the gym where she worked at the recycling center (check), been to the photo store (check). There were other things she hadn’t yet done, or at least hadn’t yet checked of the list. At the bottom: run. It’s heartbreakingly ironic that what would become such a disorganized investigation began with this tidy little window into Amy’s plans for the day. True crime mysteries have always captivated America, in the same macabre way a car accident attracts rubberneckers, but they’ve struck a cultural nerve lately. In late 2014, NPR released Serial, a podcast that unraveled the mystery of a murdered high-schooler and the conviction of her boyfriend, week by agonizing week. A month and a half after the season aired, the boyfriend, Adnan Syed, was allowed to challenge a previously denied appeal on the grounds that he’d been provided ineffective counsel. Early last year, HBO aired The Jinx, a documentary series that detailed how New York real estate scion Robert Durst evaded convictions in the deaths of three people despite a preponderance of circumstantial evidence that seemed

AMY WROE BECHTEL,

JULY 25, 1997, 1 AM

ascends the Loop Road through Sinks Canyon in mid-central Wyoming. Its headlamps cast twin beams of light that pierce the midnight blackness. Todd Skinner and Amy Whisler scan the edges of visibility for something—anything—that would hint at their neighbor Amy Wroe Bechtel’s whereabouts. To their right lies the inky Frye Lake, which was to be the terminus of a 10K hill climb Amy was planning for the fall. They pass the lake, drive a few miles, round a bend—and then they see it. Directly ahead, a ﬂash of white where the road forks. Amy’s white Toyota Tercel wagon is parked by the side of the road where the Loop Road splinters out to the smaller, pine-shrouded Burnt Gulch turnof. There are puddles below the driver’s door and behind the vehicle, but no footprints, no tire tracks in the mud. If she parked before it had stormed that afternoon, did she get caught in the rain? Where did she go? There is no sign of Amy, though, so Todd pulls out his cell phone to call her husband, Steve. From here, the calendar will hurtle for96 RUNNER’S WORLD AUGUST 2016

ward days, months, years at a time. Meanwhile, Steve, authorities, Amy’s family and friends—America—will rewind the clock on that single day, patching together hazy eyewitness accounts and scarce facts in hopes of uncovering what happened to the runner who never came home.

Amy and her dog, Jonz, at Crater Lake (near right). The day she went missing, Jonz was with Steve ( far right).

P R E V I O U S PAG E : P H OTO G R A P H B Y M I TC H M A N D E L ( P O S T E R ); T H I S PAG E : CO U R T E S Y O F J OA N N E W R O E ( B OT TO M L E F T ); G O R D O N W I LT S I E ( B OT TO M R I G H T )

The car chugs around switchback after switchback, crunching gravel beneath its tires as it

“You attach an assumption to a piece of evidence, you start to bend the narrative to support it, prejudice yourself.” The “evidence” investigators had was Steve’s journals. They contained poetry that sometimes erred on the violent side and included troubling philosophies about male-gender dominance. Steve, in conversation as on the page, was a cocky, wisecracking, superfit slam dunk. It’s almost always the husband, right? A week and a half after Amy vanished, Steve sealed his public fate as the villain when he lawyered up and refused to take a polygraph test. The narrative bent toward Steve. Chauvinist. Coward. Wife killer. Meanwhile, potentially crucial evidence was rendered useless by shoddy crime-scene management. Meanwhile, a critical lead was ignored. Meanwhile, a monster roamed free.

“The polygraph is like one of those monkey traps,” says Bechtel today. “Anybody who needs me to take that test—I don’t need them in my life.”

to incriminate him and only him. Stunningly, Durst appeared to confess to the killings over a hot mic during the show’s finale, and the night before its airing he was arrested by the FBI for one of them. Perhaps, in this age of ubiquitous information, people have grown increasingly intrigued by the questions that remain unanswered. The cable television network Investigation Discovery took a crack at answering Amy’s case in a 2013 episode of its Disappeared series; a flurry of local news stories followed suit. Behind the renewed interest in Amy’s case: a new lead detective taking a fresh look at decades-old clues. Wyomingites are fond of describing their state as America’s biggest small town, and like nearly every other resident in 1997, my soon-to-be wife, Hilary, and I followed A my ’s disappea ra nce in the Casper Star-Tribune—the paper of record in the state—and on KUWR, Wyoming Public Radio, day-to-day as it

transitioned from a local to a national story that made Amy Wroe Bechtel a household name. The story was featured on Unsolved Mysteries, The New York Times covered it, and Runner’s World went so far as to put Amy’s photo on its cover in January 1998 for a story by John Brant. (The story generated more reader mail than any other in the magazine’s history.) Most media accounts, driven by the hunches of the lead investigators, named but one suspect: Amy’s husband, Steve Bechtel. Nearly t wo decades later, however, it appears that there were hardly enough facts to merit such an intense focus on Steve. In the absence of hard evidence, what happened in the immediate aftermath of Amy’s disappearance more closely resembled a work of fiction than the stories documented in Serial or The Jinx. In HBO’s award-winning 2014 crime drama True Detective, Marty Hart, played by Woody Harrelson, tells his partner,

JULY 24, 1997, 10:30 PM “Uh, yeah, hey, I’ve got a person missing here, I think, and I wondered if you had a spare around anyplace?” —Steve Bechtel, in a phone call to Lander (Wyoming) authorities to report his missing wife.

had been married for a year and a month. After they’d graduated from the University of Wyoming in Laramie with degrees in exercise physiology, the couple moved to Lander, population around 7,000, and lived at Number 9 Lucky Lane, a small white house in a group of 12 utilitarian miners’ houses the locals call Climbers’ Row. The Bechtels were tenants of the neighbors who would eventually find Amy’s abandoned car, Todd Skinner and Amy Whisler. Skinner, who died in a tragic fall at Yosemite in 2006, was a world-renowned climber and Steve’s frequent climbing partner. In 1997, Lander was on the cusp of becoming an elite climbing town and, in that world, Skinner—and to a lesser extent, Steve—were stars. Today, it has evolved into an outdoor enthusiast’s mecca, hosting the colossal climbers’ playground of Sinks Canyon in its backyard, the National Outdoor Leadership School (NOLS), and an emergent road-racing and ultrarunning scene. Now, just as then, cowhands sit on stools next to “rock rats” at the historic Lander Bar, the prominent watering hole that

AMY AND STEVE

AUGUST 2016 RUNNER’S WORLD 97

Sergeant John Zerga tries to make sense of the 19-year-old coldcase investigation. Below: the original RW cover story.

happens to be owned by a climber. But in 1997, to some, the climbers who now in many ways give the town its identity were aliens, transients who didn’t appear to have real jobs. They were fraternal and secretive, almost cultish. Amy was a runner within this climbing clique. She had been a standout distance runner at Wyoming—she ranked first in school history in the indoor 3,000 meters (9:48) and second in the indoor 5,000 (18:07) in 1995—and, with a marathon PR of 3:01, had aspirations of qualifying for the 2000 Olympic Marathon Trials. She and Steve both worked part-time at Wild Iris, the local climbing shop, and Amy also waited tables at the Sweetwater Grill and taught a youth weight-lifting class at Wind River Fitness Center. The two had the appearance of happy young newlyweds. They had recently bought a house in the residential heart of Lander and were preparing to take the leap out of their “no-needto-knock-door’s-neverlocked” climbing-bum shanty on Lucky Lane. 98 RUNNER’S WORLD AUGUST 2016

When Amy vanished, Lander divided. The climbers and NOLS crowd rallied around Steve, insulating him when it was clear the authorities suspected him. That raised suspicions with many of the townies, fueled by frustrated questions in the newspapers posed by law enforcement and Amy’s family. As Bryan Di Salvatore, a Montana-based writer who reported on the case for Outside magazine in 1998 puts it, “That town was freaked out. Scared and angry.” The fact that there was no body, no real sign of violence even, made Steve the go-to target in the fog of mystery. After all, he was familiar with many of the remote mountain areas in Wyoming. In the first few days after Amy vanished, however, Steve was hardly a suspect— he was helping lead the search. In fact, for the first few days, foul play wasn’t even considered by investigators. “ He r e ’s t he w h ole problem,” says Fremont County Patrol Sergeant John Zerga, who was assigned Amy’s cold case file in 2010 and remains the

lead detective today. “Nowadays, everything is viewed as a homicide. Back then it wasn’t viewed that way. She was just a missing runner. For three days.” A stuffed wild turkey keeps watch from the corner of Zerga’s small oice in the Fremont County Sherif’s Oice facility in Lander. A stout 48-year-old with a close-cropped haircut and a cowboy’s Fu Manchu mustache, Zerga

is essentially the Lone Ranger on Amy’s case, and has the nigh impossible task of cleaning up a 19-year-old mess made by the ﬁrst lead investigator on Amy’s case, Dave King. “We didn’t close off any routes out of here,” Zerga continues. “We didn’t close of any vehicles. All we had was a bunch of people up here looking for a missing runner. We actually ruined it with the vehicle, because we allowed the Skinners to drive it home. [The investigation] was not good for at least the ﬁrst three days. There was a lot of stuf that was lost.” “King rolled in a week late,” says John Gookin, Ph.D., a search-and-rescue expert who helped coordinate the mountain search for Amy. “He was of in the mountains on a horsepacking trip—so this guy who had just been promoted to detective from jailer was in charge of the search. The promoted jailer asked me, ‘Well, what do I do?’ The detective asking the volunteer running the search teams, ‘What do I do?’ ” The search began with just Steve and two dozen of his friends, but later that day there were ATVs, dogs, dirt bikes, and over 100 volunteers on the ground. The next day horses and helicopters joined in, and by the third day, the search area had been expanded to a 30-mile radius—a big wheel of rough country. But it would take a full week after Amy’s car was found for the area around it to be declared a crime scene. On August 5, an FBI agent named Rick McCullough accused Steve of

FRYE LAKE

LOUIS LAKE ROAD

murdering Amy. Steve then retained the counsel of Kent Sam Lightner, who is Steve Bechtel’s Spence. By then, Steve had alibi. The two had already been interviewed spent the day Amy four times by investigators, disappeared scouting and Spence advised him to a climbing spot. refuse the FBI’s request to take a polygraph test. Spence thought the situation had taken a turn to harassment. Then, two months after Amy vanished, King relinquished the case to Detective Sergeant Roger Rizor and turned his focus on campaigning for Fremont County Sherif, a position he would be elected to in 1998. The campaign didn’t stop King from discussing the case alongside Amy’s sisters on The Geraldo Rivera Show in February 1998. just Amy’s case, but at least nine coldSpence would later say that he believed case murders. By not pursuing the lead, King used Amy’s case as a grandstand they may have allowed the notorious to help him get elected sheriff. King Great Basin Serial Killer to get away. wouldn’t hold that title long, though: JULY 24, 1997, 4:30 PM Steve arrives home On November 3, 2000, he resigned amid after a day of scouting climbs with Sam allegations of impropriety, and was later Lightner Jr., a travel writer. Amy’s not convicted of stealing cocaine from a law home, but he knows she had had a busy enforcement storage locker. day planned. “Everybody that investigated this was Earlier in the day, he had rendezvoused focused on Steve,” Zerga says. “And they with Lightner in Dubois—a town roughly had good reason. But there again, there equidistant from Steve’s home in Lander was information coming in pointing in and Lightner’s in Jackson, 80 miles or diferent directions.” so. The climbing partners had a history. One tip came from a man named They’d climbed throughout the West and Richard Eaton, who told investigain Asia, but just a year earlier, on a trip tors that his itinerant stumblebum of a with Amy to Australia, the men were not brother, Dale Wayne Eaton, may have getting along, and Lightner flew home been involved. Rizor’s team, dead-set early. But they always trusted each other on nailing Steve, was unconvinced, and on the rocks. From Dubois, the two climbmay have missed its chance to close not ers, accompanied by the Bechtels’ yellow Lab, Jonz, had ridden north together into the Cartridge Creek area of Shoshone National Forest. They’d both carried guns, SWITCHBACKS Lightner and Steve will later tell authorities, because “that’s where they dump all the bad bears from Yellowstone.” But the scout had been a letdown. The rock wasn’t that great for climbing, had been a slog to get to, and wouldn’t have been Amy’s car was found worth the efort. Thunderstorms had at the Burnt Gulch lurked nearby and had driven Steve intersection, next to the area where Dale and his friend back to Dubois, where Wayne Eaton was they’d gone their separate ways. allegedly camping at A few hours pass. Amy’s not the time. home for dinner. Steve makes a few calls. Nobody’s seen Amy, so he drives around town and rallies friends to help him find her. A few more hours pass. Steve begins to panic. “I actually got along with Amy betBURNT GULCH ter than I did with Steve in Australia,” Lightner will say years later, reflecting on the constant skepticism he received from investigators. “I’m not gonna cover BURNT GULCH INTERSECTION AUGUST 2016 RUNNER’S WORLD 99

for somebody who might have murdered a friend of mine.” Lightner, and the trip to Dubois, will be Steve’s alibi. A TRIP to Dubois was the beginning of the

her in Greeley, Colorado, on July 24. A $100,000 reward out for information leading to a resolution of Amy’s case was enough to cast suspicion on Richard’s motives. Astonishingly, a plea deal for the attempted kidnapping meant Eaton would serve just 99 days in jail, where samples of his DNA were taken, before being paroled to a halfway house in Casper due to prison overcrowding. He remained on strict probation—which included a curfew—but was allowed his Dodge van so

end for Dale Wayne Eaton. It’s a wonder Eaton was a free man at all when police found him just outside the mountain town on July 30, 1998, nearly a year to the day after Amy’s disappearance and, more specifically, just 10 and a half months after he attempted to kidnap the Breeden family. Amy leading the pack at the WAC Indoor The botched kidnapping Championships at took place in an area called the U.S. Air Force Patrick Draw, less than Academy in Colorado a three-hour drive from in February 1995. Lander. Shannon Breeden, her husband, Scott, and their 5-month-old baby, Cody, were traveling the country when their van broke down at a pullout along Interstate 80. An overweight, disheveled 52-yearold stopped his of-green ’85 Dodge van and ofered them assistance. The man—Dale Eaton—asked Shannon to drive. Eaton then pulled a rifle from the back of the van, kidnapped the family at gunpoint, and directed them south of the highway into the desert. that he could work welding and conIn a scene straight out of a B-grade struction jobs. ’70s chase movie, Shannon stepped on Eaton, however, failed to report to the gas and turned in a tight circle inwork on June 16, 1998, and a warrant stead, which enabled Scott to jump out was put out for his arrest. Police finally of the van with the baby and Shannon spotted his van more than a month latto get out the other side. Eaton grabbed er on a short dead-end spur road near her and would have plunged a knife into Dubois in the Bridger-Teton National her ribs had Scott not grabbed Eaton’s Forest. He was arrested at gunpoint, arm and gun and hit him over the head and told police he was about to commit with the rifle butt. A struggle ensued in suicide. A shotgun was found in his van, the dirt, and ended with Eaton stabbed leading to his imprisonment on federal with his own knife, beaten with his own weapons charges. rifle, and left in the dirt while the family Four years later, those DNA samples sped for help in the van. taken while Eaton was incarcerated It wasn’t long before Eaton was arwould be linked to unspeakable horrors. rested, and he quickly confessed to the JULY 24, 1997, 2:30PM She walks into the porattempted kidnapping. trait studio on the second f loor of the The incident got Eaton’s brother, Camera Connection in downtown Lander, Richard, thinking. He knew that Dale dressed for running. had been camping in the Burnt Gulch No, not like she’s already gone for a run, area at the time of Amy Bechtel’s disLonnie Slack, who worked part-time at appearance. Burnt Gulch, average elethe studio back then, remembers in his vation 7,860 feet, is not far from where mind’s eye. She’s not sweating. She looks Amy was marking her 10K route, and like she’s about to go for a run. was a favorite elk hunting and trout She drops of some pictures to get matfishing spot of the Eaton brothers. But ted and framed. She’s excited, talking after Richard called Rizor with his susabout her forthcoming entries in the Sinks picions, the detective dismissed the tip, Canyon Photo Contest. choosing to believe instead the word of She’s there 15 minutes, maybe. Then Eaton’s niece, who said Dale was visiting

she leaves out the back door. Well, it was after lunch. Maybe it was 2 o’clock. have approved of the photo? I can remember the race T-shirt for the Amy Bechtel Hill Climb vividly. A large color photograph of smiling, blond-haired Amy had been hastily screen-printed on the front, along with the words HAVE YOU SEEN AMY? and a phone number: 1-800-867-5AMY. I remember that Amy’s photograph started to mute with the first wash, and that it wasn’t long until she faded to the white of the shirt, like a ghost. My wife and I were living in Kemmerer at the time, two and a half hours southwest of Lander, and when the race was announced, we put it on our calendar: September 28, 1997. Race morning was a sunny autumn day on the eastern shoulder of the Wind River Range, and 150 or so runners gathered for a bittersweet attempt to actualize the 10K course that Amy had been working on when she’d gone missing. The run was to be a steep, steady, warm, and dusty climb up the gravel switchbacks of the Loop Road that ended at Frye Lake, where divers had searched for a body. Most of the field had been involved in the search or were close to Amy through running or to Steve. There were NOLS employees and a posse of hard-core climbers who run to stay in shape but don’t consider themselves runners. Amy’s sister Jenny was there. As was Steve, who by this time had come under intense scrutiny from investigators and a sizable segment of the Wyoming public as the number-one suspect in the case. Steve was remarkably composed during a prerace talk. Amy had wanted to do this race for a couple of years, he said. She was told the only people who would show would be eight of her former track teammates. This brought cheers from the field. We’re in this together. We know Amy is alive. I remember trying to size up Steve Bechtel—is this a man who was capable of killing his wife and hiding the body? He didn’t carry himself like my idea of a sociopath. He had been, after all, the one manning the phones and computers at the recovery center in his and Amy’s garage and kitchen, responding to leads that poured in from all over the country, none fruitful. But then how are you supposed to act when your wife disappears? A 10K seemed like the best thing

WOULD AMY

Last on her list was run. She would never check it off.

P H OTO G R A P H C O U R T E SY O F J OA N N E W R O E

100 RUNNER’S WORLD AUGUST 2016

P H OTO G R A P H S B Y G O R D O N W I LT S I E ( R I ZO R ) ; CO U R T E S Y O F W YO M I N G D E PA R T M E N T O F C O R R E C T I O N S ( E ATO N )

for exorcising anxiety, in part for lack of knowing what else to do—and because it was what she had wanted to do—and it got a little media coverage that The second detective kept the search alive. on the case, Roger Rizor (left), received But a f t er t he lo c a l a tip that Dale Wayne search fizzled out, Amy’s Eaton (right) might mom, dad, brother, and two have been involved. sisters returned to their respective homes and tried to carry on with lives that would never be the same again. Their concerns about Steve grew a few weeks later when they were presented with previJULY 24, 1997, 10:30 AM “Boy, if it were me, I’d ously undisclosed information about be running down the mountain,” Erle Osthe search findings and Steve’s journal borne jokes out his window as he drives entries. Although each family member past the woman running up the Loop responded diferently, their frustrations Road. The mechanic for the county slows with Steve’s lack of overall cooperadown so as not to dust her, as he makes his tion and engagement with the investiway uphill to change the carburetor on an gators lingered. Amy’s father, Duane, old fire truck that sat idle at a youth camp. told a news source years later, “I still The woman, blond, blue-eyed, and feel angry, because if he’s not guilty of wearing a light-colored singlet, black anything, the son-of-a-bitch should take shorts, and a fanny pack, smiles and the lie-detector test and give us some waves at Osborne. peace.” Her brother, Nels, was especially Odd, he thinks, a runner on the third angry at Steve’s reluctance to take the switchback of the Loop Road. It would be test and cooperate fully with investigayears before this would become a comtors. When her sisters, Casey Lee and mon sight. And yet authorities will later Jenny Newton, appeared on The Geraldo confirm that another witness, a road surRivera Show with detective King, the veyor, independently described seeing the host made a plea for Steve to be more same woman on the Loop Road at around cooperative with authorities. the same time of day. A year passed, then two, then four. Osborne arrives at the fire truck and Steve followed a new girlfriend to Salt works with haste—he can feel a storm Lake City, but found he missed Landclosing in. He gets back in his truck and er, so he moved—with the girl—back to rolls up the windows just in time for the town two years later. He still refused rain and lightning to come down. A goose to take the polygraph, and many peodrowner. Raining so hard he can hardly ple in town continued to believe he was see the road. responsible for Amy’s disappearance. He remembers the woman running Steve’s girlfriend ended up leaving. uphill. If he sees her on his way down, More years slipped by. Eventually, Steve he’ll ofer a ride. had Amy declared legally dead, and in But Osborne doesn’t see the runner 2004 he married Ellen Sissman, with again. He does, however, have to inch whom he now has two children. around an old blue-green vehicle—he’ll All these years later, Nels Wroe has later strain to recall that it may have been accepted that the family may never find a van—stopped in the road. closure, but remains frustrated with Steve’s refusal to take the polygraph. “I IT’S POSSIBLE, if highly unlikely, that the will not shy away from that,” Nels said surveyor and Osborne saw a diferent to me when I visited him at a cofee shop runner who just happened to look like near his home in Longmont, Colorado. Amy. Petite, pretty—Amy looked like a “The one person who can help the most lot of women, like a lot of women who in possibly resolving what happened to also vanished without a trace from the Amy is the guy who for whatever reaGreat Basin region of Nevada, Utah, son—cowardice, selfishness, I don’t Idaho, and Wyoming. know—refuses to engage. Amy’s isn’t even the most famous “This stressed the family out. My facase. A series of other murders between ther passed away a number of years ago. 1983 and 1997 have been suspected to The whole situation with Steve not being have come at the hands of one Great cooperative, that really caused frustraBasin Serial Killer, but the case of only tion for the family.”

one of them has been resolved: Lil Miss. On March 25, 1988, 18-year-old Lisa Marie Kimmell was driving alone from Denver to visit a friend in Billings, Montana, in her black 1988 Honda CRX Si, which had a Montana vanity plate that read LIL MISS. She’d ﬁrst planned to stop to see her boyfriend in Cody, Wyoming, but she never made it. Eight days later, two fishermen found her body tangled in the weeds along the North Platte River near Casper, and an autopsy showed that she had been repeatedly raped, bludgeoned, and methodically stabbed. After her family buried her, a strange note signed “Stringfellow Hawke” was found on Kimmell’s grave. Few answers emerged for the next 14 years, until July 2002, when investigators researching cold cases examined the seminal DNA from her rape kit and found a match for an inmate incarcerated on weapons charges since 1998: Dale Wayne Eaton. Eaton was due to stand trial that fall on a manslaughter charge after killing his cellmate with a lethal punch to the man’s vertebral artery—but he was never convicted. He wouldn’t be so lucky this time. A handwriting analysis from the note left on Kimmell’s grave also matched Eaton. Then, following a tip from neighbors who recalled seeing Eaton digging in his desert-scrub yard, authorities found her car buried on his property in Moneta, just an hour-and-45-minute drive east from Lander. The sewer line from his decrepit trailer house had been run into it—he’d been using his victim’s car as a septic tank. A portion of the Montana vanity plate LIL MISS was found nearby. Inside his trailer, authorities also found women’s clothing and purses, and newspaper reports about other murdered women. In the ensuing investigation and trial, it was determined that Eaton had kidnapped Kimmell at a remote rest area in Waltman, (Continued on page 110) AUGUST 2016 RUNNER’S WORLD 101

RACES+PLACES

TIPS, TRENDS, and MUST-RUN EVENTS

ESPRIT DE SHE 5K AND 10K It’s not often that runners get to indulge in a midweek race party. The Esprit de She 5K and 10K is a women-only evening event followed by a lakefront shindig that draws an intergenerational crowd of suburban moms, urbanites, and students from the local chapter of Girls on the Run. The lat, speedy courses travel along the Chicago Lakefront Trail, where cool breezes of Lake Michigan help ofset the summer heat. On the next page, participants explain the appeal of the event and a postrace festival full of cocktails, catered grub, and booths laden with healthy fare. July 21, Chicago, espritdeshe.com

RECOVER

P H OTO G R A P H S C O U R T E S Y O F E S P R I T D E S H E

The next day, pick up a pass to EDGE Athlete Lounge and treat your fatigued muscles to hot and cold pools, compression boots, and electro stim therapy—and recharge with local Intelligentsia cofee. edgeathletelounge.com

Come for the views of Lake Michigan; stay for the bubbly at the postrace party.

AUGUST 2016 RUNNER’S WORLD 103

RUNNERS REVIEW

ESPRIT DE SHE 5K AND 10K

FRIENDLY COMPETITION “With the 10K, you do a couple of loops up north [on the Chicago Lakefront Trail]. It’s fun because both races are at the same time, yet it isn’t overly crowded, so you can easily weave around the slower people. I got to highive a couple of my friends who were doing the 5K. And the course is along a dirt path, so it isn’t hard on the body.”

Ask the Race Director Dave McGillivray talks strategy for end-ofrace hills.

—WENDY CURRY, 39, CHICAGO

How can I prepare myself mentally for climbing when I’m tired?

WIN-WIN “Whether you won an age group or an overall award, the prize was a cool necklace that had ‘Esprit de She’ on the front and your place on the back. That was a nice equalizer. We all came away with the same feeling, that everybody did great.” —AMANDA COOK, 31, CHICAGO

How should I approach that last daunting climb?

BEAUTY BONUS

SWEET SWAG

“I love to race with my hair braided because it keeps it of my face. I don’t know how to braid, but there’s a station with stylists who are doing people’s hair! You can get massages; people get their nails done. It’s so laid-back and comfortable. At the after-party, they had those lights that you hang outside bars. The sun was setting, the lake was beautiful, and everyone had a cocktail. I was like, ‘This is racing at its inest.’” —COLLEEN MARY KELLEY, 25, CHICAGO

POSITIVE ENERGY

CELEBRATE

—MARCIA KADENS, 53, LONG GROVE, ILLINOIS

What’s the best way to recover from a late hill? I focus on keeping my breathing under control. Then I quickly shake out my arms and hands to relax my upper body, which helps me regain my stride before the inal push to the inish.

—ERICA AGRAN, 44, CHICAGO

“The event is really low-key and very supportive, and has a great vibe. I’m a running coach, so I’ll bring clients there, especially if they’re new runners—it’s super low-pressure. It’s like a celebration of sisterhood.”

If I know a severe hill is coming up, I slow my pace about 300 yards before the ascent so that when I hit the hill, I’m not already gasping for air. I want to be somewhat fresh so that I can attack the hill instead of slowing as I go up it. Forget your watch while ascending; instead, aim for a race-pace efort so you don’t overdo it.

You don’t even have to leave the lakefront to keep the postrace party going. Anchor yourself at the Dock at Montrose Beach and order lake whiteish and a local brew on a deck overlooking the shore. thedockatmontrosebeach.com

Dave McGillivray directs 30-plus races each year (including the seven-mile Falmouth Road Race on August 21 in Massachusetts, which has a hill a half mile before the finish), and blogs at runnersworld.com/racedirector.

Cheers to You Rehydrate with a bubbly beverage at these coed events. ATLANTA DOGWOOD FESTIVAL MIMOSA 5K Race a rolling route through Atlanta’s 185-acre Piedmont Park, past dogwood trees covered in white blossoms, to earn a complimentary OJ-and-champagne cocktail at the inish. April 8, 2017, Atlanta, Georgia, dogwood.org

104 RUNNER’S WORLD AUGUST 2016

GALVESTON ISLAND FOOD & WINE FESTIVAL CHAMPAGNE 5K The course is an out-and-back along the Galveston Seawall, which overlooks the Gulf of Mexico. After you inish, toast your accomplishment with free champs in a keepsake glass. April 22, 2017, Galveston, Texas, galvestonfoodandwinefestival.com

CAPITAL CITY HALF MARATHON Free sparkling wine (and beer, and pizza) awaits inishers of this race, which loops around the Ohio State University campus and through downtown Columbus. Feast while enjoying live music in the Columbus Commons. April 29, 201 7, Columbus, Ohio, capitalcityhalfmarathon.com

RUNNER INTERVIEWS CONDENSED AND EDITED BY CINDY KUZMA

P H OTO G R A P H S B Y A L A M Y ( B E E R ) ; CO U R T E S Y O F CA P C I T Y S P O R T S M E D I A (CA P I TA L C I T Y H A L F M A R AT H O N )

“The race is reasonably priced [$35 for the 5K and $45 for the 10K] and we left with a ton of loot. There was a big canvas shopping bag with samples— healthy stuf and beauty products, plus discount codes and coupons. If you’re going for a night out, you’re probably going to spend that much anyway.”

To run a challenging course well, you need to be familiar with it. Driving or running a course in advance allows you to learn exactly where to expect the inal hill and how steep and long it is. Then try to adjust your perspective: Instead of dreading it, think of a late hill as a place where you can put it all on the line, because once you reach the top, you’re nearly done.

MEET THE WOMEN WHO BATTLED THE GENDER BARRIER IN RUNNING

... AND WON In 1961, when Julia Chase edged to the start of a Connecticut 5-miler, ofﬁcials tried to push her off the road. At the 1966 marathon in Boston, Roberta Gibb hid behind a forsythia bush, worried that police might arrest her. The next year at Boston, Kathrine Switzer was assaulted midrace by a furious race organizer. In the mid-’60s, Indianapolis high schooler Cheryl Bridges was told not to run anywhere near the boys’ track team because she might “distract” them. When Charlotte Lettis signed up for the University of Massachusetts cross-country team in the fall of 1971, she was told to use the men’s locker room. FIRSTLADIESOFRUNNING.COM

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TRENDING

TRAILS FOR ALL

The North Face Endurance Challenge THE HIGHLIGHT The road-race-like support

This series of trail races at a ski resort in Park City, Utah, ofers all the support of major road events, so it’s ideal for runners looking to hit the dirt for the irst time. Choose from seven distances that range from a 5K to a 50-miler along trails that aren’t overly technical. With the

fully stocked aid stations every two to six miles (except for the 5K) and clear markings located every 50 feet, you won’t go hungry or get lost out here. September 24 and 25, Park City, Utah thenorthface.com

NATIONAL BLUEBERRY FESTIVAL 5K/10K

Roller Coaster Race 5K/10K

September 4, Bristol, Connecticut rollercoasterrace.com/bristol

Festival-goers consume 20,000 pounds of lobster during the ive-day event; earn your portion (and all that melted butter) with 6.2 rolling, windswept miles along Rockland Harbor. August 7, Rockland, Maine mainelobsterfestival.com

POSTRUN THRILLS

Take it easy refueling after this 5K and 10K that starts and inishes just outside and loops through the Lake Compounce amusement park. To earn an extra medal, you need to rack up a postrace distance of at least 3.1 miles on the park’s ive coasters. It takes about seven trips to complete the challenge—unless you hit up Boulder Dash. Its 4,725 feet (.89 mile) of stomach-churning drops and turns will make you regret guzzling all that Gatorade.

MAINE LOBSTER FESTIVAL 10K

These lat, fast races ofer views of Lake Michigan and a chance to refuel at a postrace pancake breakfast, where the topping of choice will stain your teeth. August 13, South Haven, Michigan blueberryfestival.com

WILD COURSE

Run Like an Animal 5K About a mile of this 5K takes place in the Lake Superior Zoo, passing four of its 11 animal exhibit areas. Runners could see tigers, a lynx, colobus monkeys, and a grizzly bear named Trouble before heading onto the hilly, forested trails that circle the property. If you miss a critter or two, don’t fret. The after-party takes place inside the zoo.

SEYMOUR BURGERFEST BUN RUN In 2007, the Wisconsin state government declared this town, 30 minutes west of Green Bay, the birthplace of America’s favorite food. Seymour celebrates with a meaty weekend, including this looped 5K and a postrace burger-eating contest. August 13, Seymour, Wisconsin homeofthehamburger.org

August 6, Duluth, Minnesota, lszooduluth.org

Three feats to cheer

Betty Lindberg, 91, set an 800-meter world record (6:57.56) for the 90+ age group. Fred Zalokar, 55, the top 55- to 59-year-old runner at the London Marathon (2:39:50), has now won his age group at ive of the six World Marathon Majors. Eamonn Kelly, a 32-year-old teacher born with cystic ibrosis, ran a 5K in 38:33 six months after a double-lung transplant. THE PODIUM

106 RUNNER’S WORLD AUGUST 2016

PITTSTON TOMATO FESTIVAL 5K Postrace, 150 participants hurl the fest’s title vegetables (or are they fruits?) at one another to raise money for charity. August 20, Pittston, Pennsylvania pittstontomatofestival.com

C O U R T E SY O F C H A R L E S U I B E L / U LT R A R AC E P H OTO S ( T H E N O R T H FAC E E N D U R A N C E C H A L L E N G E ) ; I N G R A M P U B L I S H I N G ( LO B S T E R ); B R A N D X P I C T U R E S ( B U R G E R ); M I TC H M A N D E L ( TO M ATO); DA N I E L M CCAU L E Y ( L I N D B E R G )

Will Run for Food Work up an appetite with races that take place during summer feast-ivals.

PROMOTION

PACE YOURSELF! We’ve planned an entire weekend of races, entertainment, workshops, food, and fun — and you don’t want to miss any of it. The Runner’s World Half & Festival is a celebration of the sport you love. Join us for a weekend of nonstop activity— with just the right mix of competition, inspiration, and family fun.

MORE RACE COMBOS THAN EVER! Q The Grand Slam 26.2 Weekend Marathon Q Hat Trick Q Five & Dime

PLUS THE CLASSICS YOU LOVE… Q 5K, 10K & Half Marathon Q Altra 3.8-mile trail run Q Kids races Q Dog run

Q Prerace dinner with the RW editors

Bethlehem, PA. October 14–16, 2016 Register today at: RWHALF.COM 202931201

Q Seminars & live music

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• CONTINUED FROM PAGE 101 then held her captive in a filthy converted school bus and repeatedly raped her before murdering her and tossing her body of a bridge. An FBI profiler who examined the case would note that this public display, the trophy-keeping of Kimmell’s car, and the known kidnapping attempt of the Breedens all fit the profile of a serial killer. In the Kimmell trial, Eaton was charged and found guilty of all counts, including first-degree murder, and sentenced to death by lethal injection in March 2004. Eaton’s lawyers won him a stay of execution in December 2009, arguing among other things that he was mentally unfit to stand trial and that he’d previously been given inefective counsel by the Wyoming Public Defender’s Office. He remained Wyoming’s lone death row inmate until November 2014, when a U.S. district judge overturned his death sentence on similar grounds—though Eaton will never be released from prison, where he is serving a life sentence, plus 50 years. (My repeated attempts to reach Eaton and his brother were all rebufed.) No one believes Kimmell is Eaton’s only kidnapping and murder victim. Sheila Kimmell, Lisa’s mother, mentions Amy’s case in her 2005 book The Murder of Lil Miss, and is very well versed in other disappearances and homicides connected with the Great Basin Murders. “The Utah Criminal Tracking Analysis Project suggested that the Great Basin murders stopped around 1997. That’s about the same time Dale Eaton went to prison,” Kimmell writes. That’s why, beyond closure for the Wroes and Bechtels, Amy’s case still matters, why Richard Eaton’s tip, delivered years before his brother was known to be a killer, still matters. A confession by Eaton may resolve not just Amy’s case but numerous other cold-case mysteries swirling in the abyss of the Great Basin. And yet, even after Eaton’s conviction, Steve Bechtel remained the prime “person of interest” in Amy’s disappearance. In July 2007, the 10-year anniversary of her disappearance, Roger Rizor, the detective who succeeded Dave King on 110 RUNNER’S WORLD AUGUST 2016

the case, commented on the cold case to the Billings Gazette. “In my mind there is only one person that I want to talk to, only one person who has refused to talk to law enforcement,” he said, “and that’s her husband.” That thinking didn’t begin to change until 2010, when Detective Sergeant Zerga’s supervisor dropped Amy’s cold-case file on his desk, asking him to see if something would jump out at him. That something was a note about Richard Eaton’s tip. It was enough for Zerga to put other cases on hold in order to travel with an FBI agent to Colorado to try to interview a madman’s brother, and to Wyoming’s death row to interview the madman himself. “Dale’s brother and sister-in-law are absolutely convinced he was in the area at the time,” Zerga says about his summer 2012 meeting with them. “I told his brother that’s not a place to camp. The area is, like the name has it, a gulch—there are more picturesque camping spots close by.” But Richard Eaton described in detail the beaver ponds and a fire wheel and other specific geographical details of the area. “To me, once Richard said Dale was there when she went missing—and he has those capabilities—immediately that went up on top.” But Dale refused to speak with Zerga. And with the death penalty no longer hanging over Eaton’s head, Zerga doesn’t have any bargaining leverage. When I met with Nels Wroe, he brought up the subject before I could ask. “Are you familiar with Dale Eaton?” he asked me. “There are some things like that that have bubbled up. If it was to be a random occurrence, or some high-probability random occurrence that may have happened, Dale Eaton is one. But even though there’s no real compelling evidence at all that he may have anything to do with it, the circumstances that surround him, where he was, the way he operated, it certainly raises him as a high level of interest, maybe. What hasn’t changed, which drives me crazy, is Steve’s lack of involvement, and lack of cooperation.” I asked JoAnne Wroe, Amy’s mother, in an email, if the new focus on Eaton has afected her life. “Though I am constantly aware that he may be responsible for Amy’s disappearance,” she writes, “it’s very difficult to allow my mind to dwell on this, knowing what he has done to his victims. Not knowing what has happened to Amy or who is responsible is constantly in my thoughts, which makes me very frustrated and angry. It has taken me a long time to learn to live with this and there are days when it overwhelms me.” Periodically, cadaver dogs have been

brought in from as far away as Montana. The dogs are so deft they will run straight across wildlife carcasses; they’re looking for human carcasses and know the diference. This happened a couple of years ago when they followed a scent down Burnt Gulch and stopped at a depression. “We were pretty stoked when we found that sunken bog,” Zerga says. “We thought it was what we’d been looking for for a long time.” They sifted through every ounce of dirt in the hole and found only a single bread tie. Zerga hasn’t oicially ruled out Steve as a suspect. But he talks about Steve, who now runs a gym just a couple of blocks from Zerga’s oice, in tones that imply respect, as if he were talking about a friend. Still, there are elements in the case that puzzle the detective. The fact that they had no log showing that Steve phoned the hospital when he said he did. A youth camp minister’s account of seeing a vehicle that matches the description of Steve’s truck being parked by itself on July 24 in the spot where Amy’s car was found. “The thing with Steve, and the shape he was in,” Zerga says, “is he could run a marathon in three and a half hours. He had that type of capability. He coulda run back to Lander.” Though it has to be in a list of scenarios, Zerga doesn’t buy it. “To me, why would he wait until she was running? It would be so much easier in the house. “I would really like to rule Steve out,” Zerga says. “My only way is to sit down with Steve. You know what, let’s do the polygraph. You’ll be able to choose who’s gonna do the polygraph. You’ll know the questions before they’re asked. And they’re not gonna be questions like, ‘Did you kill your wife?’ They’ll be questions like, ‘Is it true the last time you saw your wife, alive, was the morning you woke up and went to Dubois?’” I point out there’s not an attorney in the West who would advise a client to take the test, and Zerga agrees. “That’s exactly what attorneys do—the ﬁrst thing they do is say, ‘Don’t take the polygraph.’ To me, I can understand it in a sense. But the way polygraphs are, if you really wanted to rule yourself out, you’d take one.” “THIS IS A whole diferent generation,” Steve,

now 46, says. I meet him at Elemental Performance and Fitness, his Lander gym, where he jokes with clients and checks in with his wife, Ellen. Steve—rarely seen without a baseball cap—has short gray blond hair and the modesty and forearms of Peter Parker. Now he’s taking me for a tour of his world in ’97. We drive to Lucky Lane—Climbers’ Row—in his 2006 Toyota Tundra pickup; there are kids’ car seats in

the back. He shows me the garage, where he and friends ran the recovery efort. “After the initial search shut down,” he says, “as we started realizing we weren’t just looking out in the woods for her, we moved to a nationwide search the best we could.” According to Detective Zerga, authorities had been to Lucky Lane with a search warrant within the last ﬁve years. “We’ve actually done luminol searches with the FBI in that building,” Zerga told me. “We brought in cadaver dogs. And luminol picks up any type of blood splatter, whether they paint over it or whatever.” The dogs found nothing and the luminol tests came out negative. Zerga even followed up on a rumor that Steve had buried Amy below the driveway of their would-be new home at 965 McDougal Drive before the concrete had set; he found nothing there, either. “I’m impressed with him,” Steve says of Zerga, “because he’s taking, for all intents and purposes, this cold case and he’s really working on it. He got handed this really badly put-together case. Looking back on King now, he had drug problems, problems telling the truth. So what’s really fascinating and really sad was they were so cycloptically focused on ‘Let’s see if we can nail the husband,’ that they missed a lot.” Steve estimates he hasn’t talked to his

attorney, Kent Spence, in 10 years. Spence is the son of the buckskin-wearing Wyoming native Gerry Spence, 87, who gained fame defending high-proﬁle clients like whistleblower Karen Silkwood, Randy Weaver of Ruby Ridge standof fame, and Earth First! eco-radical Dave Foreman. Many thought Kent Spence was suspiciously high-powered. “He pro-bonoed I don’t even know how many hours to us,” says Steve. “Just hiring those guys was controversial. But imagine having heart surgery and saying, ‘Well, I’ll just get a crappy doctor.’” Steve drives at a contemplative mosey. “Living is so fascinating. I have these two little kids and more than anything in my life, those two are what I was born for, to raise those kids. It means everything to you. And the thing that’s a really profound challenge emotionally for me is knowing that those two kids never would have existed if I would have been able to keep hold of Amy. You look through history and these tragedies happened in order for wonderful things to happen.” There’s a tendency to talk about Amythe-victim rather than Amy-the-person, especially when you’re badgered by law enforcement and writers, but it’s clear Steve thinks about Amy often. “It breaks

your heart,” Steve says. “She was so cool, Jon. Her greatest fault was that she was so friendly she was always taken advantage of. ‘I’ll take your shift.’ ‘I’ll watch your dog.’ It just makes you so sad.” We drive up the canyon on the now paved Loop Road. I haven’t been here since the awareness race. “You could take the strongest woman—a Division I athlete—and the average guy is gonna be able to overpower her,” Steve continues. “And a man will be able to sprint faster and he’s gonna have this capability of overpowering this woman. There’s a fantasy of knowing self-defense moves or that an athletic woman, a runner especially, is going to be able to outrun a guy. In practice that doesn’t occur, I don’t think.” This gender philosophy may fit with some of the poetry and lyrics that raised eyebrows with investigators and members of the Wroe family in the early weeks of the investigation. (Due to the ongoing investigation, Zerga wouldn’t let me see Steve’s journals.) Steve tells me he still regrets bringing Jonz to Dubois with him the day Amy disappeared, since she most likely would have taken the dog on her run. I ask him about Nels Wroe, his former brother-in-law. “He and I haven’t talked (Continued on page 113) in more than 15

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years.â&#x20AC;? Steve talks about being interviewed by the FBI. â&#x20AC;&#x153;What happened with these guys was that they decided what they wanted the answer to be and then tried to build the story around it.â&#x20AC;? In 2002 Steve and his father, Tom, went to the sheriffâ&#x20AC;&#x2122;s department in neighboring Natrona County when the Eaton theory wasnâ&#x20AC;&#x2122;t taken seriously in Fremont County after news of the Lil Miss murder broke. They wanted to see if any evidence taken from Eatonâ&#x20AC;&#x2122;s property belonged to Amy. â&#x20AC;&#x153;Maybe thereâ&#x20AC;&#x2122;s a watch or a shoe or something we might recognize,â&#x20AC;? Steve says. But the Natrona oicials wouldnâ&#x20AC;&#x2122;t let them see anything, claiming that the Fremont County sherif had already looked everything over. â&#x20AC;&#x153;It was funny,â&#x20AC;? Steve says. â&#x20AC;&#x153;I got home from climbing, itâ&#x20AC;&#x2122;s just a normal day, get unpacked, feed the dog or whatever, then I start wondering, Where is she? Make some calls, drive around a little bit. It gets to be like 8 p.m., 9 p.m., 10 p.m., that incredible anxiety builds up. Youâ&#x20AC;&#x2122;re just worried. I hope she didnâ&#x20AC;&#x2122;t break her ankle, I hope she didnâ&#x20AC;&#x2122;t run out of gas, those normal things where youâ&#x20AC;&#x2122;re like, this sucks. But youâ&#x20AC;&#x2122;re not going, â&#x20AC;&#x2DC;I hope my wife wasnâ&#x20AC;&#x2122;t grabbed by some psychopathic serial killer.â&#x20AC;&#x2122;â&#x20AC;&#x160;â&#x20AC;? The pavement ends and we hit a mixture of frozen mud and snow. We soon come to a branch in the road. â&#x20AC;&#x153;Right here,â&#x20AC;? he says. â&#x20AC;&#x153;Her car was parked right in there.â&#x20AC;? Steve narrates the night she disappeared. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s one or so in the morning, ďŹ nd the car, get here. I brought sleeping bags and a cookstove and foodâ&#x20AC;&#x201D;ďŹ rst-aid kitâ&#x20AC;&#x201D;we gotta ďŹ nd her. Todd and Amy had been driving and found the car. They called. We raced up here. You get hereâ&#x20AC;&#x201D;this was a big errorâ&#x20AC;&#x201D;weâ&#x20AC;&#x2122;re looking for a missing runner. Everybody was crawling through that car. Knowing what we know now we should have cordoned the thing ofâ&#x20AC;&#x201D;ďŹ ngerprints. Itâ&#x20AC;&#x2122;s like the classic cluster of stupid crap.â&#x20AC;? I ask him if heâ&#x20AC;&#x2122;ll take the polygraph to relieve Zerga of all doubt. â&#x20AC;&#x153;The polygraph is like one of those monkey traps,â&#x20AC;? he says. â&#x20AC;&#x153;Anybody who needs me to take that testâ&#x20AC;&#x201D;I donâ&#x20AC;&#x2122;t need them in my life.â&#x20AC;? He holds the relaxed confidence of an athlete, even while talking about a painful past. â&#x20AC;&#x153;I donâ&#x20AC;&#x2122;t need people to be looking at Eaton,â&#x20AC;? he says. â&#x20AC;&#x153;I donâ&#x20AC;&#x2122;t mind being a suspect, but to me everyone else is a suspect.â&#x20AC;? Lizard Head, the mountain, looms in

the east as we head back toward Lander. â&#x20AC;&#x153;Running is this beautiful thing for peopleâ&#x20AC;&#x201D;itâ&#x20AC;&#x2122;s the thing they get to do,â&#x20AC;? Steve says. â&#x20AC;&#x153;You have all these things you have to do, then once a day you get to go running. You donâ&#x20AC;&#x2122;t want that to be compromised.â&#x20AC;? He seems to understand that people want answers because they canâ&#x20AC;&#x2122;t accept that something as simple and pure as running could end in terrible tragedy. â&#x20AC;&#x153;I think thatâ&#x20AC;&#x2122;s the thing: You donâ&#x20AC;&#x2122;t want to be afraid.â&#x20AC;? We pass underneath the massive dolomite that lines Sinks Canyon. â&#x20AC;&#x153;My wife will go running alone,â&#x20AC;? Steve says. â&#x20AC;&#x153;My wife. She knows as well as anybody the story of Amy.â&#x20AC;? JULY 24, 1997, MORNING The day is ďŹ lled with possibility. Steve is of from his part-time job at Wild Iris, and Amy has her shift at the ďŹ tness center before she is of, too. The morning sunshine tugs at both of them to get outdoors. Steveâ&#x20AC;&#x2122;s plan is to go scout some dolomite bands with Sam Lightner in the mountains above Dubois. Itâ&#x20AC;&#x2122;s grizzly country, so heâ&#x20AC;&#x2122;s taking guns, bear sprayâ&#x20AC;&#x201D; and Jonz. Amy is going to take care of some errands, including scouting the course for her 10K in September. Wow, is it only two months away? And she still needs to design the ďŹ&#x201A;iers, plan for the road closure, measure the courseâ&#x20AC;Ś She sits down to make her list. The last thing she writes is run. Amy would never check it of. Why not? If detective Zerga ďŹ nds out, by way of an Eaton confession, we may also learn why Naomi Lee Kidder never came home. Why Belynda Mae Grantham never came home. Why Janelle Johnson never came home. Why perhaps at least nine other young women never came home. The question persists, obscured in a Great Basin haze. Why didnâ&#x20AC;&#x2122;t the runner come home?

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I’M A RUNNER Interview by Nick Weldon

NICOLE CURTIS HOST, HGTV’S REHAB ADDICT, 39, DETROIT ANYBODY who watches my show knows I’m always in running shorts. That’s because I have to cram it into my schedule. It’s a daily necessity: I try to get three to four miles a day, at least. MY WORK is labor-intensive, but not in a relaxing way, not like running. When I feel tired or sluggish, that means it’s time to put on my shoes and go for a run. MY FIRST 5K was the most painful 30-plus minutes of my life. My older son used to joke, “Mom, you got beat by a 9-year-old.” But I don’t care what my PR is. When running becomes competitive, it’s no longer fun. WE’RE NOT a “ﬁtness family” eating vegetable shakes for breakfast. But I’ve incorporated running into family time; when my son was younger, I’d run while he rode his bike, and my baby has already done four races in the jogging stroller.

“People don’t think of Detroit as a running city, but I’ve seen people start to get out.”

FRIENDS got me into running eight years ago. At ﬁrst I couldn’t even make it around a track, and I thought, “This will never work.”

my own company, and HGTV heard about me, this tiny single mom, and it just went from there. Now it’s this ﬁrestorm.

A LOT of people lose faith right away, but I kept going. Getting properly ﬁtted for shoes made a huge diference.

I FLEW ALMOST 200,000 miles for work last year, and had another baby. I might be working in a house until 2 a.m., then be up shooting at 5. So if I can manage to ﬁt in running, anyone can.

I RESTORE old houses. I’d started

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GO TO RUNNERSWORLD.COM/IMARUNNER FOR A VIDEO INTERVIEW.

Nicole Curtis, shown here in front of a Detroit home she recently renovated, stars in the HGTV and DIY Network show Rehab Addict. Follow her for the occasional running update on Twitter @nicolecurtis.

I USED TO track my mileage and time, but after a couple of years of being obsessed with it, I stopped. I don’t take time of work, so running is how I treat myself. WHETHER I’M HOME or traveling, I like to run through neighborhoods. The hardest thing is trying not to stop and gawk. I’ll see a window frame and be like, “I need to duplicate that!” OLD HOUSES can be stressful. The run takes me back to where I started, and that’s soaking in these houses and their history. EVERY RUNNER needs to have that moment when you let yourself run until you can’t run anymore. That’s how I live my life. There’s no ﬁnish for me.

PHOTOGRAPH BY BRIAN KELLY

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