Competitor February 2017

FEBRUARY 2017

The Best New Running Clothes

Wearable Tech Trends for 2017

Page 26

Page 24

START RUNNING! 10 GREAT TIPS ON HOW YOU CAN GET STARTED, GET FIT AND HAVE FUN!

Click here: Adult running camps you should check out

MOTHER RUNNERS ON THE MOVE! How two women empowered a movement

PLUS: * CAN RUNNING

HELP OVERCOME DEPRESSION?

* INSIDE A PRISON

MARATHON PROGRAM

* THE FASTEST MAN

TO RUN ACROSS THE GRAND CANYON

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Click here: Here’s how you can run a half marathon in 2017

Click here: Everything a new runners needs to know to get started

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Our physical therapists are experts in motion who treat patients to reduce pain and improve or restore mobility!

Dealing with any aches and pains?

Request your free injury screen* at any Athletico location.

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athletico.com

877-ATHLETICO (284-5384) *Federal beneficiaries not eligible.

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Captured 6

Winter wonderland Maine native Carly Dion, 27, takes in the state’s quintessential landmark, Portland Head Light, on a stunning wintery day in Cape Elizabeth. The 226-year-old lighthouse is part of the 90-acre Fort Williams Park, which offers Mainers plenty of beautiful seaside running trails—like this one.

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Photo: kevin morris

Click here: America’s Most Scenic Trail Running Races

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Contents

F e br ua ry 2 0 1 7

Features

Departments

28 The Ultimate New Runner’s Guide

14 Starting Lines

10 simple steps to living a healthy, fit lifestyle through running.

By Brian Metzler

34 The Mother Runner Movement How Dimity McDowell and Sarah Bowen Shea helped empower women with running.

By Allison Pattillo

broken heart, a look at the sport’s

community

48 First Lap

54 Run It

latest confectionary entrepreneur,

The benefits of

Our picks for a variety of races in

tasty dark-chocolate running

cycling for runners

the early season

fuels, and more.

50 Cross-Training

Gear

do at home

52 Rehab What’s next in running technology trends

26 Collective New gear for the new year

56 Last Lap Ultrarunner Jim Walmsley on his incredible win streak, his advice

3 great neutral shoes in 2017

24 Wearable Tech

Back Page

Barre method exercises you can

22 Shoe Talk

40 Inside the Walls The San Quentin State Prison marathon program offers reform—and a rare, fleeting glimpse of freedom—for inmates serving hard time.

By Liz Gill

Training

How running can actually fix a

How acupuncture

to newbies, and why ultrarunning is really an eating contest.

can help runners

ON THE COV E R : For 10 tips on how to dedicate yourself to running, see page 28. Photo by Ryan Bethke.

B E LOW: A makeshift aid station at the

San Quentin State Prison Marathon. Story on page 40. Photo by Liz Gill.

Click here: New Year, New You? Make it Happen!

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GEICO is the second-largest private passenger auto insurer in the United States according to the 2014 A.M. Best market share report, published April 2015. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2016 GEICO

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COMPETITOR.COM 10

INJURY PREVENTION & REHAB Plantar fasciitis? IT band problems? We offer advice on aches and pains familiar to runners at Competitor.com/injuryprevention

CONNECT WITH US Join the conversation

Facebook.com/ competitor. running

Follow us

@runcompetitor

See what we share Video: A Day in the Life of Zach Miller Running on Pikes Peak.

@runcompetitor

STRENGTH TRAINING

HOW-TO VIDEOS

5 PLACES TO RUN

Stronger bodies make for stronger

See our latest videos,

highlighted the top running routes

RUNNING SHOE REVIEWS

running. Learn how to make

from training tips to shoe

in cities all over the United States.

Need new running shoes?

strength training work for you at Competitor.com/tag/strength-training

reviews and more, at Video.competitor.com

Find out where to run at Competitor.com/5places

We’ve got you covered!

Competitor.com/shoes

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Traveling somewhere? We’ve

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EDITORIAL + DESIGN

Matt Fitzgerald

Brian Metzler Adam Elder associate editor Emily Polachek senior graphic designer Valerie Brugos staff photographers Oliver Baker, Ryan Bethke editor-in-chief

managing editor

Elite Endurance Coach & Sports Nutritionist

senior contributing editors

Adam W. Chase, Alan Culpepper, Jason Devaney, Mark Eller, Mario Fraioli, Meb Keflezighi, Allison Pattillo contributing writers

Jeff Banowetz, Jonathan Beverly, Liz Gill, Cate Hotchkiss, Lisa Jhung, Mackenzie L. Havey, Susan Lacke, Kelly O’Mara, Sam Winebaum contributing photographers + artists

Matt Harbicht, Jeff Cohen, Sue Kwon, R.J. Lozada, Nick Nacca, Gary Peterson, Victor Sailer, Aric Van Halen, Dustin Whitlow

I love snacks that are easy to pop mid-workout. I keep a half dozen individually-wrapped

tart cherry

gummies with me

on long runs and rides for an extra boost out on the road.

C I R C U L AT I O N , M A R K E T I N G & P R O D U C T I O N production manager Meghan McElravy advertising production manager

Gia Hawkins director, public relations Dan Cruz

audience development manager

Kristy Buescher manager, media marketing

Nicole Keilman

D I G I TA L S E R V I C E S director, digital media & strategy

Aaron Hersh director, web development

Scott Kirkowski director, seo/analytics Johnny Yeip director, creative services

Matthew McAlexander system administrator Bruno Breve

web developers Joseph Hernandez, Miguel A. Estrada, Rachel Blades interactive creative director

James A. Longhini associate creative director Thomas Phan junior web designers Sean Marshall,

Eddie Villanueva director, multimedia

Steve Godwin

ADVERTISING chicago

Joe Wholley, jwholley@competitorgroup.com Mark Baba, mbaba@competitorgroup.com los angeles

Mark Cosby, mcosby@competitorgroup.com Xochilt Llamas, xllamas@competitorgroup.com Joy Lona, jlona@competitorgroup.com new york

Kristina Larson, klarson@competitorgroup.com AC C O U N T S E R V I C E S managers

Renee Kerouac, Kat Keivens

coordinator

Nicole Carriker

digital ad operations

Carson McGrath

TarT Cherry reCovery Gummies

a publication of

Josh Furlow Keith S. Kendrick senior vice president, global events Patrick Byerly senior vice president, finance Elizabeth O’Brien senior vice president, sales John Smith president

chief marketing officer

Find this and other TarT ChErry recipes at ChooseCherries.com

9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6493 Digital Issue support: support@zinio.com Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621

No part of this issue may be reproduced in any form without the written permission of the publisher.

Competitor is a registered trademark of Competitor Group Inc.

official magazine

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train with abandon.

RECOVER WITH RED Fuel your muscle recovery with the power of TART CHERRIES. Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. So join other athletes and make tart cherries a part of your training regimen so you can get more out of your workout tomorrow.

Look for tart cherry juice and dried tart cherry products at your local grocery store.

LEARN MORE AT CHOOSECHERRIES.COM

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BUZZ 14

S TA R T I N G L I N E S

RUN AWAY FROM A BROKEN HEART

Heartbreak hurts. Whether you’ve lost a loved one, broken up with your S.O., or even lost your job, grieving is essential, and everyone has their own unique way of making it through the pain.

And yes, that pain is real.

According to a 2010 study at Rutgers University, rejection activates the same areas of the brain as actual physical pain. Turning to ice cream and cocktails may be satisfying for the short term, but they aren’t a long-term answer. Getting physical, as in running, is a healthier coping tool. Not only does running stimulate brain chemicals that fight physical pain, its blood-pumping, stress-relieving, mood- and brain-boosting benefits—the very things that make exercise good for you in general—make it especially valuable when suffering emotionally and mentally.

Marathoner, ultra marathoner, New York City running evangelist and all-around fitness phenom Robin Arzon registered for her first marathon in 2010 to recover

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from a breakup.

“Owning my space in the world through running repaired my broken heart,” says Arzon, who is now engaged. In fact, she calls running “one of the greatest bonds” with her fiancé, who proposed to her after they crossed the finish line of the 2016 Philadelphia Marathon.

increases the brain’s GABA neurotransmitters, which help to control anxiety and fear.

Exercise is a proven self-esteem booster. For an even greater sense of accomplishment, set some goals—attainable ones and stretch ones. Be it running around the block or registering and train-

IN THE THROES OF A BROKEN HEART, SCIENCE AND EXPERIENCE SAY RUNNING IS EXACTLY WHAT YOU NEED. Much of the reason running helps can be traced to endorphins—feel-good brain chemicals that may ease depression, provide pain relief and are responsible for the “runner’s high”—released during a run. Ditto for dopamine, another neurotransmitter released during periods of intense cardiovascular activity that has been shown to help counter mental dark clouds. According to a recent study from the Journal of Neuroscience, movement also

ing for a marathon, striving for and meeting goals will make you feel like a rock star. Once you’re run through your thoughts and emotions, consider running with a friend or joining a running group.

Both are ideal ways to connect with others, a proven mood enhancer.

Want to sleep better and reduce stress? Again, running is the answer. The general health benefits of sweating it out are a given for long-term wellness. Running can also help with how you think.

Based on a recent study from the University of Arizona that looked at male, cross country runners age 18–25, running helped improve brain connectivity, thought patterns and decision-making—something that’s often compromised when you are upset. The improvement comes from running’s repetitive motions and the complex cognitive functions that accompany it. When running, you are constantly monitoring your surroundings, traffic, how you feel and more. Those thoughts force you to be in the moment, providing a temporary break from dwelling on your loss.

Running may be the last thing you feel like doing when you’re in the throes of a broken heart, but science and experience say it’s exactly what you need. So take a deep breath, lace up and hit the road (or a trail). Do it again and again and consider even training for a race. The long-term engagement will work wonders for you and your heart.

ILLUSTRATION: ISTOCKPHOTO.COM

Click here: The Best Running Movies of AllTime

BY A LLIS ON PAT T ILLO

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FEEL BETTER P E R FO R M B E T T E R Gut issues, headaches, food cravings— is your daily diet wearing you down?

Find out for sure with The Athlete’s Fix. The Athlete’s Fix will help you find your problem foods—and the foods that make you feel and perform your best.

Dietitian Pip Taylor offers a smart, three-step program to help you fuel workouts while isolating specific food intolerances. You’ll improve your daily diet, cut out common irritants, then add back foods until you feel great enjoying your own personalized clean diet.

Feel better and perform better with The Athlete’s Fix.

Available in bookstores; bike, tri, and running shops; and online. Read a chapter at velopress.com/fix.

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e v e r y day r u n n e r 16

s ta r t i n g l i n e s

running’s first lady of frosting B y L i sa J h u n g

Click here: How Often Should You Run?

Every Thursday night, Jessica Hamel is in an industrial kitchen mixing ingredients, lugging around giant bags of sugar and containers of coconut oil.

Three years ago, the 31-year-old ultra-distance trail runner from Boulder, Colo., decided to put her passion for cooking and baking into a business and created Frost’d, a natural coconut oilbased “snacking frosting.”

“Ultrarunning increased my sweet tooth, and I didn’t want to eat all the junk that was out there,” Hamel says.

Hamel claims she loves Nutella, but that it’s full of artificial ingredients and contains dairy, which she avoids. She started tinkering in her kitchen and came up with the formula for Frost’d.

The “snack frostings” (spread it on pancakes, dip fruit in it … or just eat it with a spoon) have a coconut-oil base, and are

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vegan, dairy-free, gluten-free and GMO-free. Hamel jokes about how many ultrarunners have their own special diets and that her frosting is ultraunner-friendly. In fact, she’s amassed a following in the sport.

Frost’d sponsors runners Clare Gallagher, Hillary Allen, Cat Bradley and professional obstacle course racer Nicole Meracle with free product: 10-ounce jars of flavors Madagascar Bourbon Vanilla, Mexican Hot Chocolate and Honey Lavender Lemon.

Hamel began running during college at Northeastern University in Boston, and during a study abroad in South Africa.

At the time, she was sure she’d pursue a career in the fashion industry and move to New York City. She spectated the Boston Marathon and thought, “I could do this.”

She trained for the New York

City Marathon, ran it in “around 4 hours,” and knew she wanted more. Then a move to Boulder and the adoption of her dog, Jack, inspired her to ditch the roads for the trails.

“Jack’s the primary reason I became a trail runner,” she says.

“He’s my best running partner.”

The Kelty paced her during an attempted Fastest Known Time (FKT) on Southern Colorado’s 101-mile Rainbow Trail, running 26 miles. And Hamel says he’s run up to 30.

And though she’s tackled challenging events like Run Rabbit Run 100-miler, Never Summer 100K (where she placed third in 2015), the San Juan Solstice 50-miler and the Dead Horse 50-mile race, she’s not addicted to racing.

“I’m realizing I can go run 50 miles by myself and have an awesome time,” she says. Still, Hamel has her sights set on a future

Hardrock 100, if she gets in.

“I really like to pace random strangers,” she says with a laugh, explaining how she’s been paired up with two different strangers at Hardrock, and has paced at Leadville, too. It’s more than just Frost’d that keeps Hamel busy though. She also juggles her own social media consulting company, and creates content for the Follow Your Passion Project—a collection of stories from fellow female entrepreneurs. Meanwhile, she’s coming out with two new frosting flavors: Coconut Tumeric and Rose Cardamom, and working toward single-packet servings.

It all means Hamel sometimes runs less than she wants to. Still, she makes it happen.

“I know that it’s a necessary part of my routine,” she says.

“It’s the only thing that really calms my brain down. I get my best ideas running.”

Photo: Josh Vertucci

Jessica Hamel, founder and CEO of Frost’d

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Voted

“Greatest Midwest Town�

- Midwest Living Magazine

four seasons of outdoor recreation microbreweries | wine tasting | dining shopping | casinos | lodging

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TraverseCity.com | 800-TRAVERSE

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RANT 18

S TA R T I N G L I N E S

GO FUNDYOURSELF Looking to crowdfund your way to your dream race?

Stop that—you’ve gotta earn it on your own.

B Y SU SA N L AC K E

When I was about 11 years old, I wanted—no, needed—a new bike. My heart insisted on a pink 10-speed in the window at the Hostel Shoppe in Stevens Point, Wis. But heart is not currency, and, as a kid, currency was scarce.

So I begged. I begged my parents for more chores, and when that wasn’t enough, I begged my neighbors to let me cut their grass, babysit their brats and wash their cars. I begged the people outside the grocery store until they bought my mediocre homemade cookies at French-pastry prices. I worked and saved until the day I gleefully took a hammer to my piggy bank at the cash register

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of the Hostel Shoppe.

Today, adult-me hires the neighbor kids to pull weeds and happily plunks down $3 for a slightly-burned snickerdoodle, because kid-me hasn’t forgotten what it’s like when passion and piggy bank fail to align.

But I will not contribute to your marathon GoFundMe. The GoFundMe website is intended to aid in raising money for noble causes. Want to build a school for kids? Start a GoFundMe. Want to help a sick family member? GoFundMe, ASAP! Want to give a thousand orphaned kittens a home? Start a GoFundMe, and please include photos so I can make schmoompy noises. But if you simply want to race The Boston

Marathon, GoFundYourself.

About once a month, I get a request from strangers to promote a crowdfunding attempt for race costs. Sometimes it’s a person’s first marathon, sometimes it’s a bucket-list Ironman; more often than not, it’s just another race.

“Race fees are expensive!”

They say. “Travel costs are through the roof ! HELP ME ACHIEVE MY DREAM! SPREAD THE WORD!” Right. Because there is no cause that deserves strangers’ philanthropy more than a hobby. I don’t know how anyone can browse this site, see a request to help a family replace a home that burned down in a

Christmas Day fire, and think it appropriate to request $2,000 because you want—no, need—to fly cross-country for a marathon.

When did entitlement replace self-reliance? Have we forgotten there are bigger problems in the world than the exorbitant cost of destination races? I get it: It’s expensive. But that’s not a hardship. That’s your choice. That’s life.

If you want to fly to South Africa to race Comrades, start saving. If race fees cost too much, volunteer at the expo in exchange for free entry. If you want your dreams to come true, do the work to make it happen yourself. No one owes you a damn thing.

You best break out that piggy bank, kid.

ILLUSTRATION: VALERIE BRUGOS

Click here: A ridiculously funny story about runners and porta potties.

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Fit Body, Mind, and Spirit

THE HIGH-PERFORMANCE LIFE REQUIRES MORE THAN PHYSICAL CONDITIONING To excel at work, home, and in sports, you need a strong body, a tough mind, and a resilient spirit. Firebreather Fitness is Greg Amundson’s program to get you into the best shape of your life—physically, mentally, and spiritually.

Greg Amundson is a former SWAT operator, DEA special agent, US Army captain, and CrossFit®’s “original firebreather.” Train like Greg Amundson and you will forge your own Firebreather Fitness—a fitness of body, mind, and spirit. Amundson’s integrated, 21-day programs offer challenging, innovative workouts and key mental drills that will get you into top condition.

Train like a firebreather and you will go beyond the physical to get into the best shape of your life.

AVAILABLE NOW in bookstores, CrossFit gyms, and online.

Visit velopress.com/fit to see more.

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fuel 20

s ta r t i n g l i n e s

Cho colate Bar Bites

By Emily P ol ac h e k

Click here: A Colorado Food Business That Fuels Performance

These aren’t your ordinary chocolate bars. Although sweet and delicious, these bars are chock-full of fuel or nutrition—perfect for runners wanting to avoid the sugar spike of a Snickers bar. With unique flavor pairings and energizing ingredients, go ahead and indulge—guilt-free—in a chocolate bar.

[2] [4]

[6]

[1]

[1] Clif Bar Nut Butter Filled Energy Bar Chocolate Peanut Butter $2 per bar or $21. 48 for 12-pack

Clif Bar’s latest creation, the Nut Butter Filled Energy Bar, is a classic pairing of a crunchy, chocolatey rolled oats outer layer and a creamy peanut butter inside. With all-organic ingredients and only 9 grams of sugar, it’s a good breakfast substitute or pre-run snack for sustained energy.

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[2] Alter Eco Dark Quinoa Chocolate Bar

[3] Rise Chocolatey Coconut Protein Bar $28 for 12-pack

[4] FitJoy Chocolate Iced Brownie Protein Bar

Alter Eco is all about sustainable, simple and nutritious chocolate products, and its Dark Quinoa Chocolate bar is no exception. The malty Ecuadorian dark chocolate bar contains puffed royal pearl quinoa, an ancient Bolivian superfood that gives a satisfying crunch, plus nine amino acids, and it’s fair trade certified.

Although it boasts 15 grams of protein the Rise Protein Bar is surprisingly light, but still manages to maintain fullness after a run. Both vegan and gluten-free, the Chocolatey Coconut flavor contains just five real-food ingredients, including organic cashews, pea protein isolate, organic coconut nectar, carob powder and shredded coconut.

It’s hard to believe this Chocolate Iced Brownie Protein Bar contains only 5 grams of sugar because it really does taste like the real thing. Even the texture is soft and moist, like a brownie.

But with a whopping 20 grams of whey protein, this bar means serious postrun muscle-building business.

$4 per bar or $44.28 for 12-pack

$28 for 12-pack

[5] Glukos Chocolate Energy Bar

[6] Ohso Chocolate Bar

$30 for 12-pack

$4.86 for a pack of 7 small bars

A major ingredient besides chocolate that gives this energy bar its density is dates—a natural source of energizing glucose (about 36 to 41 grams of it). The bar also contains cashews, giving it a chocolatey, nutty flavor best for pre-workout consumption or as a midday snack.

Now your gut can also benefit from eating chocolate. A single Ohso Chocolate bar has over a billion live cultures of Lactobacillus and Bifidobacterium, which help support the gastrointestinal system.

(No more GI problems, runners.) Each bar is perfectly portioned for a daily dose of probiotics that can also double as the day’s sweet fix.

Photo: Oliver Baker

[5]

[3]

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Advertorial

Marrying Ambitions: A Working Forward Story A lifetime of aligning goals, on and off the race course

PRESENTED BY

F

or Collin Weyer, it was love from the start line.

“We met running a half marathon in Milwaukee,” recalls Collin. “It was my first time doing that distance, and I was with my brother when I noticed a girl running alongside of us.”

That runner, a cheery blonde with a stunning smile and personality, made the miles of Collin’s first half marathon fly by.

Collin was smitten, but skeptical: “I assumed she had to be taken. I didn’t even have the guts to ask for her number after the race!”

But Collin couldn’t get her out of his head. That night, he used race photos and bib numbers to look up her name: Jennifer Hoffman.

Collin didn’t want to be presumptuous, so although he was able to find Jennifer on Facebook, he opted to hold off on contacting her too soon after the race.

He didn’t have to wait a few days – just a few minutes after finding her on Facebook, Collin received a message from Jennifer. Like Collin, Jennifer had enjoyed their time together on the race course so much that she used race photos and bib numbers to track down Collin.

“We met up the next week for a drink,” says Collin with a smile, ”and have been together ever since.”

Collin and Jennifer bonded over their shared love of running, waking up early to admire the sunrise during easy recovery runs or push each other during interval workouts. As ambitious, goal-oriented people, they knew how to successfully approach their goals in racing and in life: identify your ambition, make a plan, and keep working forward.

For Collin, there was one ambition in particular: a proposal. He knew without a doubt he wanted to spend the rest of his life running alongside Jennifer. For the next year, Collin dreamed up how he would ask her to marry him: “Running obviously had to play a part in this proposal,” says Collin.

“We met at a half marathon, and Jennifer has a goal of running a half in every state. We were looking up options for races during a road trip, and it just so happened that there was one in Arizona on a Saturday and Denver on Sunday. We decided to knock off two states and two races in one weekend.”

Immediately, Collin contacted the race director of the Rock ‘n’ Roll Denver Half Marathon to plot his finish line proposal. For the next few months, he checked off the boxes of his plan: buy a ring, notify close friends and family, and train for back-to-back half marathons – all while keeping the proposal a secret from Jennifer.

Thanks to Collin’s thoughtful preparation, the half marathons and the proposal went off without a hitch at the finish line of the Rock ‘n’ Roll Denver Half Marathon. Jennifer said yes, and the two couldn’t be more excited about their shared ambition to spend the rest of their lives together.

“Running has given us so much,” effuses the newly-engaged Collin.

“Sharing common interests and goals brought us together and made our love even stronger.”

Thank you to Hyde Park Jewelers for providing a location for our shoot

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S h o e Ta l k 22

Gear

3 New Shoe s for 2017 B y B r i a n M etzl er

The new year will soon bring a plethora of new running shoes to your local running store. Chances are you’ll need new kicks soon, so here are three energetic neutral models to consider.

[1] [3]

[1] Skechers GoMeb Razor

[2] Hoka One One Hupana

[3] On Cloudflow

$120, Goskechers.com

$115, Hokaoneone.com

$140, On-running.com

The signature training shoe of elite marathoner Meb Keflezighi, the all-new Razor is a lightweight neutral cushioned shoe engineered to run fast or long. It’s built on a semi-soft and very responsive single-density midsole and features a new multi-segment, flat-knit upper.

The Razor is more cushioned, more supportive and more comfortable for long training runs than the GoMeb Speed 3 racing shoe.

It has a surprisingly supportive knit upper engineered with multi-density thread in appropriate places and a molded internal heel counter for stability and support. Plus, an air mesh tongue for extra breathability and comfort and reflectivity details for safety.

Hoka’s new Hupana was designed to be a shoe that can log modest mileage but also double as an everyday casual shoe. It’s lightweight (8.2 oz. for a men’s size 9), agile and copiously cushioned, but rather low to the ground (with a 5mm heel-toe offset), very responsive and, perhaps most importantly for a do-everything shoe like this, it has a clean and stylish two-tone look, thanks to a one-piece knit upper with few additional features. The bottom line? It runs pretty well for short to medium-length runs and it looks good with jeans.

Although the new Cloudflow performance trainer is low to the ground and very light, it has ample amounts of cushioning from its 18 uniquely shaped “Cloud” cushioning pods under each shoe. The pods are different sizes, shapes and densities, and essentially they’re “tuned” according to how each contributes to a specific portion of the heel-toe roll-through process of the foot on the ground. It all contributes to a buttery smooth, natural ride with soft landings and energetic toe-offs. The clean designs of the upper aside, it’s the unique combination of woven mesh material that accommodates to the slight nuances of foot shapes (especially in the forefoot) and yet provides enough midfoot support from thin but strong saddle-reinforcement straps.

7.7 oz. (men’s size 9), 6.3 oz (women’s size 7) Heel-to-Toe Offset: 4mm

8.2 oz. (men’s size 9), 6.3 oz (women’s size 7) Heel-to-Toe Offset: 5mm

7.8 oz. (men’s size 9), 6.7 oz. (women’s size 7) Heel-to-Toe Offset: 6mm

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photo: oliver Baker

Click here: 20 Things You Didn’t Know About Running Shoes

[2]

1/19/17 1:56 PM

RU S A M M Y WA N JI N JE N N Y S IM P S O GREG LEMOND S IR I L IN D L E Y RT W IL L IE S T E WA

S S E N H G U O T Great athletic performances spring from the mind, not the body.

CADEL EVANS

In his fascinating new book How Bad Do You Want It?, coach Matt Fitzgerald examines more than a dozen pivotal races to discover the surprising ways elite athletes strengthen their mental toughness.

L L IV A N COHEN AND SU -F R A S E R PA U L A N E W B Y

Fitzgerald’s pulse-pounding race reports from running, cycling, and triathlon reveal powerful new psychobiological principles you can practice to flex your own mental fitness.

TEAM USA

How Bad Do You Want It? will show you new ways to push back your limits and uncover your full potential.

KLER THOMAS VOEC N E D OV E R E N D

ER AT READ A CHAPT ow ba d ve lo pr es s. co m /h

and online. e sports shops, nc ra du en , es or okst AVAILABLE in bo

TA IN E STEVE PREFON

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WEARABLE TECH Click here: The Best New Wearable Tech Products for Runners

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GEAR

2017 TECH TRENDS B Y SA M W I N EB AU M

This year promises to be an exciting one for running tech: more wireless audio, the Apple Watch and Android Wear watches, longtime GPS watch brands upping their game, new and better physiology monitoring and apps are all in store. Even treadmills get interesting—with workouts following virtual, highly visual courses.

TRULY WIRELESS MUSIC With phones increasingly ditching the headphone jack, wireless and even totally wire-free audio will become the norm with improvements in battery life, sound quality, and in-ear heart rate sensing all becoming more common and less expensive. On the GPS watch front, Apple will emerge as an ever more significant player in audio through deep integration of its earphones to its OS. Jabra’s Elite Sport also senses heart rate and even repetitions, while Bragi and others all contend for our ears.

shoe and stride data, while Stryd gets at run power. The challenge for these will be in personalizing the coaching. The use of phone cameras emerged late in 2016 as a tool to analyze body mechanics and then recommend exercises with the Saucony Stride Lab app, which allows any runner to experience laboratory-style form assessment. As more of these types of apps emerge, getting accurate shoe recommendations from an app will become a reality.

THE BATTLE OF THE GPS WATCH PLATFORMS

BEYOND HEART RATE SENSING

Android Wear-based GPS watches from Polar, New Balance and others along with Apple Watch phone-free GPS apps such as Nike+ Run Club and Runkeeper will compete fiercely with the proprietary Garmin, Suunto and TomTom platforms for our run data. Will the downsides of Android Wear and Apple Watch—battery life, programming restrictions—hamper their popularity, or will the flexibility of adding apps for myriad day-to- day needs win out? The longtime players will not be standing still, with new form factors and options to encourage every-day, all-day use, along with training-specific apps. New on-watch capabilities will emerge, such as US TOPO and cycling maps preloaded and viewable on the new Garmin 5X with turn-by-turn alerts along routes, points of interest and map data overlays.

Wrist-based HR will become increasingly ubiquitous and reliable. Expect to see new styles to monitor heart rate, sleep and activity—even rings such as the new Motiv Ring. Resting heart rate, sleep patterns and other metrics of well-being and recovery are poised to become part of our training and daily routines. Expect simpler, more useful app displays of these data, along with breathing and meditation exercises to help runners balance training, stay healthy and manage stress. Fitbit, Apple, Whoop, The Wellbe, ZoomHRV and others have recently introduced such products and features. The challenge in 2017 will not be all that data—but how to easily understand and practically apply what it tells us day in, day out.

THE DREADMILL GETS LESS BORING RUN FORM SENSING GETS PRACTICAL Run form sensing and apps will get ever more sophisticated with an increasing focus not just on the data but what to do with it during and after the run. Clip-ons from companies such as Lumo and SHFT now coach on the run and provide pre-run tips, in-run feedback and postrun exercises. Others such as RunScribe capture and analyze foot,

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Platforms such as Zwift have recently become popular in the cycling world for making indoor trainer workouts less boring by following on-screen virtual courses while competing and riding with others worldwide, live.

Early running betas and introductions from Zwift and Run Social have emerged. Because almost everybody finds the treadmill boring, we expect these virtual experiences to grow in capabilities and popularity.

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2013 Rocker Mike McCready plays the National Anthem at the Start Line to kick off the race.

On February 4-5, 2017, the Humana Rock ‘n’ Roll New Orleans Marathon & 1/2 Marathon returns for its 8th year in the Big Easy. Runners get a first class tour of the party city of New Orleans, its architecture and historical scenery while rocking to the sounds of live, local bands playing each step of the way. Starting downtown, participants will run along the mansion-lined St. Charles Avenue, through the French Quarter, and then head down Esplanade Avenue before finishing on the lush grounds of City Park. Local favorite and funky jazz group, Dirty Dozen Brass Band, will be headlining the Toyota Rock ‘n’ Roll Concert Series in City Park while runners enjoy unlimited post-race beer!

The race will debut an all new 5K on Saturday in addition to the marathon, 1/2 marathon, and 10K on Sunday. Participants can now take part in the Remix Challenge and earn an exclusive third medal by running the Saturday 5K along with any race on Sunday.

The Rock ‘n’ Roll Marathon Series will be celebrating 20 Years Running throughout 2017. Starting in 1998, there are now 30 Rock ‘n’ Roll Marathon Series events worldwide, with more than 600,000 runners participating each year. In addition to promoting health and wellness, charity partnerships with organizations have inspired people to give help and hope to others.

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Participants get set to take on the inaugural Remix Challenge, running the 5K on Saturday followed by a longer distance on Sunday.

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Collective 26

Gear

Click here: More cool running clothes and accessories for 2017

The warp knit in these capris adds structure and light support without pesky seams.

They have a wide waistband, and, due to the knitting process, you can cut the length to suit without worrying about your tights coming unraveled.

New gear for the New Year

By Allis on Pat t illo

Whether you’ve set your sights on new goals or simply want to celebrate the new season, treating yourself to fresh gear is often the perfect inspiration for getting out the door on chilly days.

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[1] Nuun Vitamins, $7 for 12 tablets These popular effervescent electrolyte tablets now come with the 11 vitamins and minerals athletes need to optimize recovery, muscle function and performance—like vitamins A, B, D and E. The vegan tablets are available in six flavors, and each contains just 10 calories.

[2] Outdoor Research Gauge Tee, $60 Made of two types of yarn, one that repels water and one that attracts it, the soft, featherweight fabric used for this shirt wicks sweat from skin for comfort, yet retains some of the moisture for a cooling effect.

It excels in hot, humid conditions.

[4] InjinJi Ultra Compression Toesock, $49 Give your feet a recovery or on-the-go treat with graduated compression toe socks. Toes have room to stretch and move while the ankle, shin and calf benefit from a circulation-enhancing “hug.”

[5] Zensah Traction Running Socks, $25 Besides delivering a

comfortable, stay-put fit, these breathable socks have a dotted grip underfoot to improve in-shoe traction, padding to protect heels from blisters, and ribbing around the Achilles tendon for support.

[6] Saxx Kinetic Run Short, $75 Wicking and breathable boxer briefs with Saxx’s anatomically friendly pouch are paired with lightweight stretch shorts for dialed-in comfort and performance.

They have a 7-inch inseam and two pockets.

[7] Sugoi Coast S/S, $60 With technical fabric as soft as your favorite old T-shirt, sleek styling and flat seams, this will be an instant favorite for running and hitting the gym.

photo: oliver baker

[3] The North Face Flight Series Warp Capris, $120

1/19/17 1:58 PM

Protect Your Heart TOO MUCH OF A GOOD THING CAN HURT YOU. Going too hard or too long can damage your heart forever and could mean an end to sports. The Haywire Heart is the first book to examine the new research on heart conditions in athletes. You’ll find what to watch for, what to do when arrhythmia strikes, and how to protect your heart today so you can enjoy the sports you love tomorrow.

From an expert team led by cardiac electrophysiologist, John Mandrola, MD, The Haywire Heart shows endurance athletes how to reduce the chances of a crippling—and potentially fatal—heart arrhythmia. Lennard Zinn breaks down how an athlete’s heart is different. Chris Case offers vivid case studies of elite and age-group athletes as well as a frank discussion of exercise addiction. Dr. Mandrola explores why doctors often misdiagnose heart conditions in athletes and surveys the most effective treatments.

An ounce of prevention is worth a pound of cure. Read The Haywire Heart now so you can compete for the rest of your life.

See more at velopress.com/haywire.

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Available now in bookstores; bike, tri, and running shops; and online.

1/13/17 12:41 PM

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THE ULTIMATE

NEW RUNNER’S GUIDE

YES, YOU ARE A RUNNER! 10 Simple Steps to Living a Healthy, Fit Lifestyle Through Running

BY BRIAN METZLER

Click here: Everything a new runners needs to know to get started

It doesn’t matter if you’ve never been athletic in the past or feel like you’re out of shape … if you want to start running then you can become a runner. No matter what your goals are—getting fit, having fun, losing weight, traveling to races, hanging out with friends or even wearing a pink tutu as you finish your first 5K race—running can be a very meaningful part of your life and the foundation of a healthy lifestyle. All you have to do is put one foot in front of the other and move your body faster than a walking pace and—voila!—you’re running! Here are 10 steps to encourage you to get started, have fun and enjoy the ride!

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PHOTOS: ISTOCKPHOTO.COM

So you want to start running, huh? Welcome! Come join the fun!

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1.

START SLOWLY

Don’t be intimidated by your friends and neighbors who run faster than you, and don’t worry about the rail-thin speedsters you might see at a local race.

Run at your own pace and get comfortable with the routine of jogging modest distances (2 to 4 miles) without worrying how fast you’re going. Once you get a few runs under your belt, you’ll start to get the hang of what slow, medium and fast paces are. But for starters, if you stick to what feels comfortable, the fitness will come and you’ll be on your way to a regular routine. Later, as you gain fitness, you’ll be eager to run faster. But let that come naturally.

Click here: Yes, YOU can become a runner!

DON’T WORRY ABOUT FASTER RUNNERS

PHOTOS: ISTOCKPHOTO.COM

2.

BE SMART ABOUT THE GEAR YOU BUY

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GET THE GEAR

Running can be a simple and inexpensive sport. All you need are a T-shirt, shorts, socks and running shoes. But there are better options than others. That doesn’t mean you have to spend an entire paycheck, it just means you have to be smart about the choices you make. Make sure you have shorts that fit well and don’t bind or chafe, wear a top made from a moisture-wicking material and be sure to get shoes appropriate for you. In other words, you need shoes that fit the size and shape of your feet and that match your running style and gait. For the best results, visit a local running specialty shop and let them help you find the right gear. Not only will you come away with smart investments in your own health, but you’ll also gain loads of inspiration just from being there, and learn more about your local running scene.

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Consistency Is Key

The best way to develop an initial base of fitness through running is to be consistent. If you can run four or five days a week without ever taking more than a single day off, you’ll be much better off than running back-toback days on Monday and Tuesday, then skipping three days and then running every day from Friday to Sunday. You should take days off from running—including one day off with no physical activity—but you should also supplement your running regimen with other activities—hiking, cycling, swimming, cross-training, weight training, etc.—but, quite simply, the more often you run, the more you’ll improve as a runner.

Click here: 7 Habits of Highly Effective Runners

Try not to skip 2 straight days

4.

running a race can be a fun part of your fitness

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Sign Up for a Race

Yes, that’s right, YOU can run a race! It doesn’t mean you have to run fast or even have a goal time in mind.

All you have to do is show up at the start line and run at your own pace until you reach the finish line. (If you’re a true beginner, start with a 5K or 10K race, but nothing longer.) Races are all about dressing up in brightly colored clothes, running with friends and enjoying the frivolity and camaraderie as you test your fitness with thousands of your newest friends. Signing up for a race can boost your training motivation and add inspiration to continue your evolution as a runner. Once you feel the encouraging vibe at a race, you’ll want to run more!

Photos: Istockphoto.com, Ryan Bethke

3.

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5.

Find Running Partners

Running with others can put a spring in your step

Running alone can be great.

It’s a good way to unwind and let go of the stress from your everyday life. But running alone can also be boring and monotonous. Running with friends, neighbors, co-workers or family members can add a spark of fun and create personal accountability. (Sometimes when you just don’t feel like running, the accountability to your running partners is just the push you need to get out the door.)

Running is a great mental outlet, not to mention a great time to chat with friends.

Photos: Istockphoto.com

Click here: 7 Ways My Dog is a Better Runner Than Me

running will make you feel better

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6.

Embrace the Change

Within a week after you start running regularly, you’ll start to feel your body change as you gain aerobic fitness and develop strength that you might not have had before.

Sure, you’ll feel soreness and fatigue, experience restless sleep and an increased appetite, not to mention a host of other minor, short-term maladies as you continue running.

But you’ll also start to experience a range of other things too, including a slimmer waistline, more developed muscles, increased self-confidence and a sense of your own personal well-being. Before long, you’ll be so eager for your next run, you won’t be able to stand it. And you’ll also likely feel a strange euphoric sensation that some people call “runner’s high.”

There’s no precise understanding of what it is or how it occurs, but when you experience it, you’ll know.

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Don’t Run a Marathon

I’ve always said that anyone can run a marathon and it’s entirely true. But heed the advice not to even think about a marathon until you’ve been running for several years and have finished several half marathons. Although running a marathon can be a great long-term goal, it can also be a destructive process that could lead you away from running if you don’t approach it correctly. But starting modestly and developing your fitness to improve your fortunes in a 5K, 10K or half marathon will keep you inspired to keep running for years.

Trying to run a marathon can be destructive if you’re not ready

Click here: 3 Reasons You Should Not Run a Marathon

8.

proper nutrition and hydration are key to improved fitness

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Eat Right & Drink Plenty of Fluids

Once you start running, you’re bound to have a greater appreciation for your body and what you put in it. You’ll realize your body feels better—and runs better— when you focus on a clean and balanced daily diet. You might already do that pretty well, but you’ll also realize there are things you can fine-tune—for example, drinking more water during the day, consuming less caffeine, reducing sugar, increasing protein and cutting back on alcohol intake are five obvious examples—that can make you feel even better while you’re running and while you’re recovering. Plus, you might adjust your meal schedule to squeeze in a run at a certain point of the day and find you want different types of meals when you get back from your early-morning jaunt, midday escape or pre-dinner workout.

Photos: Istockphoto.com

7.

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9.

Hit the Trails

Most of us run on roads, sidewalks or bike paths most of the time, mainly because that’s what’s available from our homes or workplace. But take our advice and try to do at least one run per week on trails and you’ll be amazed at the sensory euphoria you’ll experience. We’re not talking about rigorous mountain trails, just the dirt path in your local park, along a river or through the woods. The mere act of immersing in nature and not having to watch out for traffic, smell exhaust or worry about the stress of your job can be very liberating. Taking in unique scenery, inhaling fresh air and running over natural obstacles (roots, rocks, hills) can make for an invigorating experience.

Try to run trails at least once a week

10.

Photos: Istockphoto.com

Click here: 7 Essential Tips for Trail Running

running should get you fired up on a daily basis

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enjoy it!

Always remember that you’re out there for fun. If you’re not having fun, then there’s no point in doing it. Yes, running can be hard and training can create acute mental and physical stress. But the mere act of moving your body through time and space is the essence of being alive, and the notion that you’re doing it with purpose—health, relaxation, companionship or as a form of meditation—is what makes it worthwhile. Whether it’s a hobby or a passion, it should be enjoyable. On the days you just don’t feel like lacing up your shoes and going out for an easy jaunt, remind yourself that running is not only fun, but it’s good for the soul. Never once have I gone for a run and come back feeling worse than I did when I started.

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Click here: 7 Ways to Get Faster in 2017

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How Dimity McDowell and Sarah Bowen Shea helped empower women with running

By Allison Pattillo Photography by gary peterson

or a woman, being a mom and a runner aren’t always complementary identities. In fact, when you add a career, partner and possibly even a social life to the mix, finding time for all of it can be as challenging as tiptoeing across your child’s room in the middle of the night without stepping on a Lego—you think you have it dialed, then yikes! Everything comes crashing down.

Sarah Bowen Shea and Dimity McDowell began blogging in 2007 about the everyday challenges of training for a marathon while balancing family and work, and their candor struck a cord. Not only did countless other women share similar feelings—no one else was speaking to their concerns. Bowen Shea, age 50, a mother of three, and McDowell, 44, who has two children, decided to expand their thoughts into a 2010 book, Run Like a Mother. Their in-the-trenches-with-you voice created an organic groundswell that eventually led to the development of Another Mother Runner (AMR) and the legions of followers they call “The Tribe.”

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Click here: A free half marathon training program

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Both women began running in college as cross-training for rowing at Colgate University (although they only actually met later at an event for ex-crew members). With sports backgrounds, it’s fair to say they love to compete: Bowen Shea, who lives in Portland, Ore., has run numerous half marathons and marathons, and is a two-time qualifier for the Boston Marathon, while McDowell, who lives near Denver, has completed races of varying distances, including an Ironman triathlon. But the two also enjoy the simple sense of accomplishment that comes from forward motion and enjoying a good run, alone or with friends.

The result is a burgeoning business— books, podcasts, training programs, merchandise—centered around positivity and a community approach to running. In addition to meeting people where they are and sharing the idea that running should make you feel better, the AMR Tribe embraces the perfection in imperfection: Understanding that the best stories and learning moments are usually the ones where everything doesn’t go as planned.

We caught up with Bowen Shea and McDowell after their second annual AMR Women’s Running Retreat, this time in Spokane, Wash., to learn more.

What were your goals when you started Another Mother Runner (AMR)?

Dimity: We didn’t set out to start this.

We started out training for a marathon together because we wrote about it for a magazine. While training we were also blogging about it on the magazines’ website. And we discovered this whole group that wasn’t being spoken to.

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Sarah Why do you think AMR has resonated with so many people?

Dimity: Our runners know there is a place for them no matter what. Whether they nail the race or come in just in front of the SAG wagon, they are welcomed and appreciated and their effort is valid.

Running has a more inclusive feel than it used to, but there is still intimidation, judgment and people sizing each other up at races. Someone can comment on our Facebook page that they are going to run their first half marathon and want to finish it in less than three hours. Suddenly 50 women chime in to validate their experience. There is something about knowing that other people are going through the same thing you are that is liberating and empowering.

We have a very positive space.

You two have developed a massive community through AMR. Have you always leaned toward running in groups?

Dimity: I’m a solo runner by choice and circumstance. I live in a neighborhood

Dimity full of active women but we are all on different schedules. On a day-to-day basis, I’m solo. But there are times when I run with a wonderful posse of women, and I also have a go-to friend for running trails.

Sarah: I’m self-motivated, but I have a running friend who means the world to me. The friendship wasn’t something I was looking for, but we found each other, and there is no end to the depth of love I have for running with her.

Two self-starters at the head of a wildly popular running group. How does that work?

Dimity: I don’t think it’s as much of a gap as it seems to be on the surface.

The reasons why we run aren’t different from other women. I struggled with post-partum depression after my first child was born. I started running while pregnant with my second child in hopes of not going back to that depressive place. I’m running for my head and my body, as much as the miles. Other moms can relate to that.

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What makes you proudest when you reflect upon the growth of AMR so far?

Sarah: We’ve found a balance and a tone and an attitude that speaks volumes to so many women. It’s a conversation that’s natural. We don’t have to force it. The honesty is there and feels rewarding and gratifying.

You launched Train Like a Mother this year. What was the impetus for expanding into training?

Dimity: A lot of women run solo.

Motherhood and parenting is pretty isolating. You go from being a total free agent to having to adhere to the schedule of a colicky or fussy baby who won’t sleep through the night. It makes connections harder. A training schedule provides those connections and gives some of your time back to you.

What makes your training program unique?

Dimity: We offer support from the first step to the finish line for 5Ks to marathons. The race is always the party, but you have to put in the work to get the medal and the T-shirt. We offer a private Facebook page, have call-in office hours with a coach, send weekly emails, have a Strava page and also answer questions on our podcast. We try to give people all the tools they need, including HR training instruction, strength training routines, resistance band exercises and Bosu Ball work.

Even if you are running alone you have all these people on your shoulder encouraging you. It makes you feel like you have a team.

Click here: The Quest to Beat the Blerch!

Given the name “Another Mother Runner,” has there been interest from non-moms who want to get involved?

Sarah: We think of ourselves as a

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1/19/17 2:11 PM

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Click here: The 35 Greatest U.S. Women Marathoners Ever

community of women runners, AMR is just the name of the business. Our Tribe includes moms of fur babies and women without children too. We even have dads involved. They have their own Facebook page, Train Like a Father, but they aren’t quite as chatty as the women.

While plenty of people still “race,” there’s a growing emphasis on “participating” at races. Where does AMR fit in the scene?

Sarah: We appeal to middle and back-of-the-pack runners and new runners. The party is at the back of the pack! There are lots of retro grouches at the front of the pack grumbling about having to accommodate new racers.

In reality it’s the middle- to back-ofthe-packers keeping these races alive because their numbers are way greater.

If racers want race options, they have to be accommodating to runners of all abilities. There’s enough bananas and chocolate milk for everyone.

Dimity: There is a place for everybody on the road and the trail. That’s what’s so great about our sport. I love watching runners who go fast and am inspired by them. They are great role models, especially the mother runners.

But I also feel like your race time isn’t going on your gravestone. No one cares how fast you went. People care if you’re fun to hang out with, to have a beer with, if you’re enthusiastic about cheering for others.

What about the state of women’s running?

Dimity: Looking at the numbers, women are dominating every race distance up to the marathon. It speaks to how empowering the sport is for us. Running is such an encouraging sport overall. A lot of the intimidation and judgment we perceive as women or beginners is from our own anxiety.

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Click here: Women’s Running Pioneer Running Boston Marathon Again

The number of runners is on the rise, but so are obesity rates. Is it time to rethink the ideals of fitness and weight?

You have “TMI Tuesday” on the AMR Facebook page, and it can get rather graphic. How does your audience respond?

Sarah: A lot of women take up running to lose weight. But you don’t necessarily lose weight when you’re training for a race. Studies are coming out saying that people who are slightly overweight have longer life expectancies than super skinny people. Everyone who starts running is going to get healthier because of it. They may not be a size 4 or 6, but arteries will be less clogged because of it, and blood pressure will come down.

While weight may not change, overall health improves.

Dimity: People love when we take it too far because no one is talking about these topics. Once you’re a mom, things shift and change and fluids ooze out of orifices you’d rather they not. No one is being honest and candid about those things (like having your period on race day, pre-run sex and leakage). We give women the opportunity to not suffer in silence anymore, and they learn solutions. They realize, “Thank God it’s not just me.”

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On their podcast:

“We’re like the running partner that talks all the time, even on the uphills!” —Sarah About their retreats:

“When we are all able to come together and run, it has a multiplier effect. There is no bottom to the well of enthusiasm.” —Sarah

“Don’t think; just go” A catchphrase for the AMR tribe, this is how Bowen Shea and McDowell feel about getting out the door for a run because sometimes, no matter how much you love to log miles, the first steps can be the toughest. The goal is to get going before your brain has a chance to register discontent or present obstacles or excuses. Here are some more tips from AMR to help you lace up and go.

Remember, you deserve it. Moms are known for putting themselves at the bottom of their to-do list. You deserve to be first sometimes, especially when it comes to running!

Understand that everyone around you, from the grocery store clerk to your co-workers and your kids to your spouse, and especially you, will benefit from you going on a run.

Become a morning person. Getting up before the sun may not be the most pleasant thing to do, but early-morning runs often mean less disruption in daily life because no one else is jockeying for your time. It creates fewer ripples in the family routine. Plus, once it’s over, you feel like a rock star for the rest of the day.

On the power of running partners:

“When you run side by side with someone, you have a different way to get to know them. It’s a common ground and not as intense as sitting across from someone at a table. A lot gets worked through on the run.” —Dimity About the AMR Tribe making a difference:

“It is The Tribe that is making that difference.

It’s not my words or Dimity’s actions, it’s The Tribe.” —Sarah

AMR by the Numbers 3 books

Set running clothes next to your bed at night so it’s easy (and mindless) to get dressed in the morning.

Involve your family. Whether that means having the kids ride bikes next to you while you run or bringing toys for them to play with at the track—and especially sitting down with your partner to figure out a schedule that works for both of you—if you make it a priority, you can find the time to run.

Invest in gear that fits. The right sports bra—found by getting measured and trying on different styles—as well as the right running shoes, go a long way in making runs all the more enjoyable.

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100,000 books sold 235

podcasts

90,00095,000

listeners per month

98,000

website page views per month

61,000

Facebook likes

@AnotherMotherRunner

25,000

Twitter followers @themotherrunner

11,000

Instagram followers @themotherrunner

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Walls The San Quentin State Prison marathon program offers reform—and a rare, fleeting glimpse of freedom—for inmates serving hard time.

Rahsaan Thomas circles the prison’s 400-meter course.

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By Liz Gill

T

he breath of 18 inmates is still visible in the air at 8 a.m. on Nov. 16, 2016, as they line up for the start on the west side of the prison yard. Standing under the San Quentin State Prison “Field of Dreams” scoreboard wearing white and grey, mesh and cotton, they stand in stark contrast to the mandated all-black dress code of the volunteer coaches and lap counters of the 1,000 Mile Running Club.

photo: R.J. Lozada

A row of sweats, hydration and nutrition awaits runners of the seventh Annual San Quentin State Prison Marathon. Chris Scull’s repurposed sriracha bottle filled with an electrolyte solution lies on top of a pair of sweats. Chris Schumacher, a diabetic, has saved up a stockpile of jelly packets from mess hall-issued peanut butter and jelly lunches that he plans to take every 6 miles.

Markelle Taylor’s lap counter waits for him with a Snickers Bar. Lorinzo Hopson has no nutrition at all, but will be strongly encouraged to drink throughout the race since he collapsed at mile 23 during the 2014 marathon, which required medical attention for dehydration and shut down the prison yard for 15 minutes.

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Head coach Frank Ruona shouts some last-minute instructions at the start. “One hundred and four full laps. The 105th lap you stay inside on the baseball field. We’re going in one and a half minutes!

Make sure you hydrate. Be smart.

One minute!”

“T-minus one minute!” an inmate chimes in.

Markelle Taylor looks nervous. He could barely sleep in his cell the night before thinking about his attempt to break the 3-hour barrier.

Coming off a successful period of fall training where he completed just over 25 miles in three hours, a 1:17 half marathon, and 59 minutes for 10 miles, Taylor has a shot at breaking the San Quentin Marathon Open Record (which he set in 2015 in 3:16:07) and becoming the first person to run under three hours in prison.

Others, like Tommy Wickerd, have been anticipating this morning for 364 days. Some ate a few slices of leftover pizza for breakfast and hope for the best, while others set out to run as far as possible through injuries because running, they explain, has become like breathing.

At coach Ruona’s command, the runners set off on the 400-meter loop course underneath the prison yard watchtowers past palm trees and barbed wire, along the dirt of the baseball field, up through the blacktop passing the basketball courts, and loop down past a 19th-century dungeon. Many of San Quentin’s population, including these runners, are serving life sentences for murder or manslaughter.

It’s the only prison in the state of California with a death row.

Security is tight.

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Coach Frank Ruona notes times and checks laps.

A minute later, the runners get up and continue on. This “yard down” drill, which can signal anything from a conflict to routine prisoner transport, repeats five more times over the course of the marathon for a brutal total of 53 minutes, a new San Quentin Marathon record.

Obviously, the runners of the San Quentin Marathon navigate

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different challenges over their 26.2 miles than those in your average road marathon.

“It’s not pretty scenery. It’s fences and walls and barbed wire. You can kind of look over the wall and see a mountain a little bit, but for the most part it’s not really motivating landscape,” says Rahsaan Thomas.

He’s 46, and has been here 15 years, serving a 55-years-tolife sentence. He describes his dream marathon as running in his hometown of New York City.

His original reason for wanting to run a marathon stemmed from Puff Daddy’s completion of that same marathon.

“I don’t believe Sean Puffy Combs is tougher than me. No way,” says Thomas, who laughs heartedly at his own jokes. “If he

“One crazy thing about this club is I think we run for a penance. We don’t get a trophy or a Scooby snack or nothing for running a marathon. There’s no Olympic gold medals, and yet so many guys are out here dedicated.” can run the marathon, I figure I need to be able to do it too.”

running and writing as both being therapeutic outlets.

So far his longest distance is a half marathon. Today he covers 5 miles before bowing out to the sidelines to support fellow runners with tough-love comments and to cover the story for San Quentin News, the prison’s inmate-run paper. Thomas describes the link between

“Growing up, I was told I was going to be dead by the time I was 18,” Thomas says. “I kept being told that so much that I embraced it. I said if I’m gonna die, I’m gonna die fighting. I embraced hopelessness and was doomed because I bought into that mentality.”

photo: R.J. Lozada

Six minutes into the race, Taylor, whose stride can be described as long and loping, has already separated himself from the group as he approaches the 1-mile mark. Without any warning or notice, all inmates in the prison yard drop to the ground. Coach Ruona sighs and notes the time on his clipboard, which will later be deducted from each runner’s final time.

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In prison he turned to writing to leave a positive legacy to his son and mother. He has developed a writing career from prison as the sports editor for San Quentin News, a co-founder of Prison Renaissance, a contributing writer for the Marshall Project, and the author of the book Uncaged Stories.

“I think the way we write it out, we run it out,” Thomas says.

“Run out our pains, our frustrations, our difficulties. One crazy thing about this club is I think we run for a penance. We don’t get a trophy or a Scooby snack or nothing for running a marathon. There’s no Olympic gold medals, and yet so many guys are out here dedicated.”

photos: R.J. Lozada, Liz Gill

The 1,000 Mile Club is one of several volunteer-run programs at San Quentin State Prison.

The prison sits on a prime piece of waterfront real estate in the affluent San Francisco suburb of Marin County. UC Berkeley journalism students volunteer with San Quentin News.

Marin Shakespeare Company teaches weekly classes. With a relatively stable prison population, inmates have several opportunities to get involved in rehabilitation opportunities.

For these runners, that involves training on a 400m loop day after day.

As the sun rises over the wall and lights up the prison yard, runners shed gloves and hats as the temperature rises into the upper 50s. Other than occasional encouragement from coaches and spectators, the yard is quiet enough to hear the unique rhythm of each runner’s stride on the packed dirt of the baseball field as they

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chip away at 26.2 miles, one 400m lap—with six different 90-degree turns—at a time.

The course, much like their life inside the walls, is monotonous and challenging, and yet something about it is freeing.

“It’s such a privilege working with Frank and the coaches,” says Chris Scull, who would go on to finish second with a PR of 3:37:39, or what he refers to as first in the “non-Markelle division.” “It transports me out of prison for three hours every Monday night and on these

Frank Ruona, head coach of the 1,000 Mile Club

Participants and coaches for the 2016 marathon

event days, I’m just another member of society,” he says.

The program has come a long way since Frank Ruona first got a call from the prison’s community partnership manager in 2005 asking about getting involved in a running program at San Quentin. Ruona, then president of Marin County’s largest running club, Tamalpa Runners, forwarded on the request in a club newsletter. After getting no response, he decided to check it

Marathoners leaving the start line

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Chris Scull was the runner-up, finishing in 3:37:39.

Ruona was originally a basketball guy, playing basketball his first year at Santa Clara and later coaching his son. He spent four years as an officer in the Army and 25 years in construction.

As competitive age-group runner, he ran workouts with the inmates until the pain and effects of a fractured hip he first sustained in 2003 gradually sidelined him. At 71, Frank is now retired, and spends more time at the prison. Through the years, he has gathered a small group of runners from Marin County to volunteer as assistant coaches, including Kevin Rumon, Diana Fitzpatrick and Dylan Bowman, the latter of whom is a professional ultrarunner sponsored by The North Face.

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Ruona’s involvement extends beyond the walls of the prison.

In 2014, he got four former 1,000 Mile Club members coveted spots in Marin’s famous Dipsea trail race. He’s visited hospitals, courthouses, jails and basements from California to Washington to keep up with paroled members, providing them assistance with jobs, character references, run training, and an invitation to lunch when needed.

“I’ve become much more aware over the last few years of some of the things these guys have encountered in life,” Ruona says, explaining his experience hearing the burdens of a criminal record in reentry to society and the frustration of figuring out how to survive in the current justice system.

“They tell us that [us] coming in means a lot to them, but we get as

much out of it as they get out of it,” he says. “You feel good about doing something good for them.

I’m a fairly devout Catholic, and Jesus said, ‘When I was a prisoner you visited me, and when I was hungry you fed me.’ I’m just trying to do some good.”

Ruona smiles when he recounts one of the runners on the team telling him and the other coaches that completing the marathon was the first time he’s set a goal and seen it through to the finish.

He isn’t an overtly excited or talkative coach, but the words and actions he uses leave an impression with the team.

“Frank don’t really say too much. He’s kind of quiet,” says prisoner Eric Moody, who would struggle to make it through 8 miles of the race. “He

noticed I haven’t been coming out here lately, but he bought me some tennis shoes anyways.

That lets me know that he’s thinking about me and giving me some encouragement to get back out here. Good man.”

Edward Scott, who is sidelined from the marathon awaiting a decision on foot surgery, describes his transformation since joining the running club.

“I was always antisocial because of some of the things that happened at the other levels, so breaking that cycle and learning to trust was huge for me,” says Scott, 48. “As I’m going back into society, I know it’s O.K. to accept help.”

Like a lot of the runners, Scott started at a Level 4, or maximum-security prison, where speaking with the wrong person

photo: R.J. Lozada

out himself, approaching it like he does the weekly Tamalpa track workouts he still leads every Tuesday night.

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or walking in the wrong part of the yard could be life threatening. “In my life on the street I was always in the shadows,” Scott says. “It’s helped me come out of my shell.”

As predicted, Taylor wins the marathon, but at 15 miles his effortless stride becomes labored and his pace slows from 7:03 to 8:19 per mile.

He crosses the line in 3:21:19, slower than his record-breaking time last year, and bends over in exhaustion as he receives cheers from coaches and runners.

that it does,” Taylor says. “It helps you to think and be positive, and everything is good with running. It’s been great working with Frank. He reminds me of my high school coach, Don Dooley. He was like a father to me. My stepfather died and I never knew my father, so Frank is like a father to me. The coaches like Kevin are like my uncles. Dylan is like my brother. Diana’s like mom.

We’re like a family.”

His disappointment with his race fades when he describes what running provides him.

“These guys here are all brothers, especially the two guys I train with, Chris and Eddie. I call them my little brothers.

We push each other and train each other.”

As runners continue toward the finish line, Ruona points to fourth-place finisher Tommy Wickerd, who at 49 years old is

a decade into serving a 57-year sentence, and says that a year ago he was 35 pounds heavier.

After failing to complete the 2015 marathon, Wickerd set two goals: to get his GED, and to complete a marathon. Today he finished one of them in just over four hours.

“I love running,” he says, elated after his finish. “It takes me away from prison.”

“It was tough. This was the hardest I’ve ever run,” says Taylor, looking like someone who just came in fourth at the U.S. Olympic Trials. A teammate approaches behind him and offers a bottle of water to splash the salt off his face.

photo: R.J. Lozada

Taylor, 43, has been in here serving a life sentence since 2004. He ran cross country and track for two years in high school, and started running in prison two years ago when he saw the stress inmates experienced of facing the parole board and being denied. He thought it would help him stay on track.

Markelle Taylor, San Quentin’s fastest runner

Taylor views each race as an opportunity to make amends as part of his 12-step program for addicts and alcoholics by dedicating his run to a larger cause. He’s run for different ailments and people like his mother, who suffers from diabetes, but today he ran for people who struggle to forgive others as well as themselves.

“Running … it’s just something

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Tommy Wickerd met his goal of finishing the race.

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Training

Click here: CrossTrain Like a Triathlete

Pound the Pedals The benefits of cycling for runners

By Ma rk Ell er

At first glance, the similarities between running and bicycling seem striking. Both activities require serious aerobic fitness, and both depend on lower-body muscles to provide the bulk of the required power. But the differences are also profound. Just look at the equipment necessary for each activity.

There are also differences in the physical requirements and training demands of cycling and running. In those differences, however, lies a great opportunity for effective cross-training. Runners who incorporate cycling-based training into their routines get a break from the relentless pounding that running inflicts; and cycling also greatly strengthens the quadriceps, a muscle group that many runners incorrectly assume is always adequately stimulated by running alone.

Macy advises competitive runners to try cycling after their goal race seasons, as they resume base training. He recommends building toward long rides of 90 to 120 minutes at a moderate pace for extended aerobic work. Recreational runners can also benefit from rides in the 60- to 90-minute range. As cycling fitness improves, he suggests incorporating high-cadence bursts at 100–120 RPM for a few minutes at a time to boost the workout’s intensity.

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First Gear Even the rustiest, dustiest old clunker can likely be spruced up by a skilled mechanic for a reasonable fee.

Take your old bike to a dedicated cycling shop and ask for a general tune-up. This will ensure that the brakes work properly (something you don’t want to find out about the hard way), the shifting functions correctly and the tires are in decent condition.

Once you’re confident that your bike is ready for action, begin cycling training by replacing one or two of your weekly recovery runs with a cycling day. Many running schedules include two or three “recovery runs” each week. But honestly, when is the last time that an “easy run” truly left you feeling recovered? A gentle 30- to 45-minute bike ride can flush out your muscles while leaving you energized for your next hard run.

Photo: istockphoto.com

“Cycling can give runners a very nice aerobic boost,” says Travis Macy, a running and multisport coach who ran cross country for the University of Colorado before turning to ultra-distance running and mountain biking. “It also provides a new experience, decreasing the mental burnout and physical overtraining that can occur when an athlete focuses on just one activity.”

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first lap Training

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Click here: A free 4-month marathon training plan.

Second Gear

Third Gear

If you’re eager to jump into cycling workouts with a bit more intensity, make sure your steed is set to handle the increased challenge.

Equipment-wise, there’s no need to break the bank. New tires, perhaps a bit skinnier and run at a higher pressure than your old set, will deliver a far livelier ride. A new saddle, maybe a new chain or some cycle-specific apparel could help prepare you for the next level.

If you’re enjoying long, hard rides, it may be time to think about some serious bike upgrades. The usual logic for maximizing your purchasing power in cycling is that lighter, stiffer wheels deliver the best bang for your buck. Here’s another option: Get a professional bike fitting. A pro bike fitter will check out every detail of your saddle height, handlebar height and other parameters can lead to substantial gains in both comfort and performance.

After a month or so of easy riding, try upping your commitment a notch. Just as with running, one of the simplest yet most effective ways to increase the demands of cycling is to head for the hills.

Seeking out steeper riding circuits will ensure that your aerobic and anaerobic systems get pushed to new levels. Stuck with flat roads? Keep shifting up to a harder gear until you struggle to maintain a constant 80–90 pedal rotations per minute for 60 to 90 minutes. If running is your main interest, however, be sure not to treat these more demanding bike rides like easy run days.

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To continue upping the intensity of your cycling workouts, there’s one priceless piece of advice that works the same way in cycling as it does in running: Seek out good athletes and try to hang with them. Intervals, hill repeats and other programmed workouts for cyclists are similar for riders and runners, though biking sessions often require an increased time investment. They can also be a blast, especially as you learn the subtleties of drafting, the allimportant tactical component of bike racing.

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TRAINING

BARRE CIRCUIT WORKOUT B Y M AC K EN ZI E L . H AV EY

At first, you may see few similarities in the skillsets of a ballerina and a distance runner. One values grace and precision, while the other is all about grit and endurance. It turns out, however, that a ballet-inspired workout can actually improve running performance.

Enter the barre circuit. In sculpting and toning muscles, barre workouts

combine classic ballet poses with isometric movements. Isolating and contracting specific muscles while keeping the rest of the body still is barre’s secret to success. What’s more, the low-impact sweat session is a nice break from pounding pavement.

Start with a 10-minute warm-up prior to this workout. While you don’t

need an actual ballet barre to complete it, having a chair with a high back nearby will help for balance. Do each move for 30 seconds and then take a 10-second break before doing the next move. At the end of the circuit, take a minute to recover and then repeat the circuit. Complete the sequence 3–4 times through.

BOAT POSE: Sit on the floor with your knees bent. Lean back as you bring your feet off the floor, balancing on your sit bones. Point your toes and straighten your legs in the air to form a “V” with your body. Be sure to keep your back straight as you hold this pose for 30 seconds.

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FOREARM PLANK KNEE TAPS: Get into plank position on your forearms with your shoulders above your elbows and your feet shoulder-width apart. Slowly alternate between tapping your right knee to the floor and then your left. Repeat for 30 seconds.

PHOTOS: OLIVER BAKER

Click here: The 4 Best Strength Workouts for Runners

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C R O S S -T R A I N I N G Training

PliĂŠ Squat to Heel Raise: Keeping good posture in your back, squat down with your feet in a wide stance and your toes pointing outward. Once you reach a full squat, lift up onto your toes as you slowly raise your arms overhead. Come back down on your heels and repeat.

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Click here: 13 Bucket-List Half Marathons in the U.S.

Carousel Horse: Place your hands on the back of the chair standing with your feet hip-width apart.

Step your right foot back to lower into lunge position. Carefully and slowly pulse up an inch or two and back down. Repeat for the entire 30 seconds and switch sides.

Narrow V: Stand next to chair with one hand on it for balance, and bring your heels together with your toes pointing slightly outward. Come up onto your toes and slowly bend your knees as you bring your body town into a pliĂŠ. Stand back up and repeat.

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Training

Pin p oint T hera py How acupuncture can benefit runners

By Cat e Hotch kiss , M.S .

Click here: How to Fix the 5 Most Troublesome Running Injuries

Sarah Hammer, L.Ac., a marathoner and licensed acupuncturist.

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Strengthens your immune system

Protects against chronic stress

Research shows that during periods of heavy training, your risk of acquiring an upper respiratory tract infection increases. According to the National Cancer Institute, acupuncture may help your body fight off infections by enhancing white blood cell activity.

Several acupoints are associated with regulating immunity, but the key is to get treatments before you get sick, such as every two weeks during marathon training, Hammer says.

Chronic stress undermines performance and wreaks havoc on our health. Recently, a team of Georgetown University researchers showed that acupuncture provides some resilience against chronic stress. In a series of animal studies, they found that acupuncture not only suppressed stress-related hormonal changes, but that the treatment’s effects lasted for four days. “Four days is quite long if you think of the effects of drugs, for example,” Dr. Ladan Eshkevari, who led the study, says. “Most drugs only last hours, not days.”

Corrects muscle imbalances When muscles are imbalanced, they can trigger a chain reaction resulting in muscle, joint and tendon pain, says Matt Callison, L.Ac., a San Diego-based acupuncturist who trademarked Sports Medicine Acupuncture. To correct these imbalances, he inserts needles into motor points as well as specific acupuncture points to release tight segments of myofascial tissues—the membranes that surround and connect your muscles. “When you balance the muscles, you decrease the stress on irritated areas,” Callison says.

Improves sleep Recent clinical studies show that acupuncture promotes quality sleep, which runners know is critical to running strong, recovering well and preventing illness. Unfortunately, the CDC reports that nearly 10 percent of Americans suffer from chronic insomnia.

“The reasons for poor sleep are different for every person, which is why acupuncture is so effective in treating it,” Hammer explains. “Unlike taking a pill, it gets to the root causes.”

Accelerates healing and recovery

It’s mobile

Clinical studies have amply documented that acupuncture improves blood circulation. “Because of the healing and growth factors in the blood, anything you can do to increase the amount of blood flow to an injured area, the better off it is,” Callison says.

Acupuncture is especially helpful for healing tendons and ligaments, he says, which have been shown to have 7 percent less blood flow than muscles.

Acupuncture pop-up clinics are part of a growing trend that brings the service to you. “Acupuncture can essentially be done anywhere,” says Hammer, who has treated runners during Hood to Coast, one of the world’s largest and longest relay races. “I wouldn’t be surprised if we don’t see more pop-up acu-clinics, like we see chair massages, at the end of races to enhance recovery.”

photo: vev studios

Acupuncture is a traditional Chinese medicine practice that involves inserting fine needles into the skin at certain points called acupoints, which, when stimulated, are thought to promote the body’s natural healing processes. Used by more than 3 million Americans each year, this ancient healing art has specific benefits for runners.

Sarah Hammer, L.Ac., a marathoner and acupuncturist in Portland, Ore., says that while most of her runner-patients initially seek treatment for pain or an injury, they often notice, as she did, that acupuncture also improves their overall health— which translates to stronger running. That’s because regardless of the specific ailment, acupuncture seeks to balance and restore energy throughout the body, she explains.

Here are six ways this centuries-old therapy can help you perform your best.

1/19/17 2:16 PM

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community

Where and When to Race Still sticking to those New Year’s Resolutions? There’s no better way to keep you going through the winter months than to plan for a spring race. Put it on the calendar and that will make it tougher to skip those workouts when the weather is bad.

B y J eff B a n ow etz

For a complete race calendar, go to Competitor.com/calendar

M a r at h o n s / H a l f M a r at h o n s Rock ‘n’ Roll San Francisco Half March 26, San Francisco Runrocknroll.com

Charlottesville Marathon April 1, Charlottesville, Va. Charlottesvillemarathon.com

Go St. Louis Marathon April 9, St. Louis Gostlouis.org

The Rock ’n’ Roll Marathon series comes to San Francisco for this half marathon, which is one of the few races that features a trip over the Golden Gate Bridge. The point-to-point course offers a fine mix of running through San Francisco neighborhoods as well as scenic sections through the Presidio and along the bay. And, as usual, you’ll enjoy a headliner concert after the race.

Charlottesville is best known as the location of Monticello—Thomas Jefferson’s home—and the University of Virginia. But the Charlottesville Marathon and Half is known best for its scenic course that offers incredible views of the Blue Ridge Mountains and the surrounding community. The race starts and finishes in Court Square and takes runners on a tour of the historic town.

This marathon is one of 11 races (including a half marathon, 7K, and 5K) over the weekend that draws more than 25,000 people to run in downtown St. Louis. The all-new marathon course is flatter than in previous years—St. Louis is indeed hilly—and features a bridge crossing over the Mississippi River into Illinois. You’ll still get an excellent tour of the city and enjoy some St. Louis staples after the race.

Click here: Which fall marathon rules? Chicago or New York?

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Photo: Competition Imaging

Charlottesville Marathon

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5K to 15K Claddah Pub 4-Miler March 6, Lawrence, Mass.

Runthewildrover.com

LA Big 5K March 18, Los Angeles Labig5k.com

Shamrock Shuffle April 2, Chicago Shamrockshuffle.com

March is filled with St. Patrick’s Day themed races, but nothing gets more Irish than the Wild Rover race series around Boston. The 22nd annual Claddah Pub 4-Miler is the second race in the series, and the 4-mile run starts and finishes at the pub on a course that’s mostly flat with one memorable hill.

This family-friendly 5K starts and finishes in Dodgers Stadium in Los Angeles. It’s the day before the LA Marathon, so you can enjoy the excitement of the big-city marathon expo and atmosphere while completing a shorter race. After the race, enjoy the finish line festival in the parking lot of Dodger Stadium.

After a long winter, this big race of more than 20,000 participants serves as the unofficial start of the outdoor racing season in Chicago. The 8K race begins in Grant Park and features a course that loops through downtown. Afterward, enjoy the post-race party with live music and plenty of beer.

trail Santa Barbara Nine Trails Ultra March 25, Santa Barbara, Calif.

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Squak Mountain Trail Runs April 8, Issaquah, Wash.

Evergreentrailruns.com

Rattler Trail Races April 15, Colorado Springs Madmooseevents.com

Explore the trails of beautiful Santa Barbara with this 35-mile ultra run that features most of the city’s front-country trail system. It’s a challenging course, with more than 10,000 feet of gain and descent on the rugged, rocky trails. Don’t expect to go fast— veterans compare this to a hard 50-miler. But for those up for the challenge, you do get those amazing views of the Pacific along the way.

This event in Squak Mountain State Park features a 12K, half marathon, marathon and 50K to challenge runners. A short drive from Seattle, the park features well-maintained, forested trails and excellent views of the surrounding mountains. This is an excellent event for first-time trail runners or a first ultra, with plenty of aid stations and support throughout the race.

These 50K, 25K and 10K trail runs are organized to highlight Colorado Springs’ Palmer Park. Runners can expect to enjoy views of both the city and Pikes Peak on these runs along the rocky sandstone bluffs.

But be prepared for some climbing: The 50K rises 4,000 feet, the 25K 2,000 feet, and the 10K 1,000 feet. The trails are technical, so be prepared for some slow going along the route.

Rattler Trail Races

Photo: Denise Ricks

Click here: 4 Tips for Controlling Pre-Race Anxiety

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TRANSCENDENT TROUBADOUR Jim Walmsley, 26, Flagstaff, Ariz.

Jim Walmsley became the break-out star of the ultrarunning world in 2016, recording big wins, smashing course records and setting a spectacular new fastest known time (FKT) running rim to rim to rim across the Grand Canyon and back. He covered the 42-mile out-and-back route with 24,000 feet of vertical change in 5 hours, 55 minutes and 20 seconds—26 minutes faster than the previous mark set by Rob Krar. Walmsley, a former Air Force Academy runner, also won nine of the 10 races he entered last year from 30K to 100 miles, with the only blemish being the Western States 100. In that race, he was well ahead of record pace, only to take a wrong turn and go off-course before eventually finishing 20th.

It was all about big mileage. Before 2016, I think I had run just one 100-mile week of training in my life, and in 2016 alone, I ran more than 20. I logged about 90 miles a week as a 16-, 17-, 18-year-old kid in high school. But then my college coach had the foresight to back my miles off a bit, which was smart because I had to adjust to altitude, deal with the challenges of the Air Force Academy and the workload of classes.

But running a lot of miles has always been what’s worked for me, and this past year, I kind of got back to it.

What’s it like to be part of a fast and exciting youth movement in ultrarunning?

It’s pretty cool to see so many guys running so fast and taking down so many FKTs. I tell people if they’ve seen the “Valley Uprising” film about the Yosemite rock climbing revolution with the rock climbers that are doing bigger, faster, cooler climbs, that’s kind of what’s going on in ultrarunning.

In my own romanticized way, [I think] it would be really cool to bring those vibes into ultrarunning. I don’t think people know what is possible yet and that makes it wide open to do all sorts of big things in the sport.

How do you fuel?

One of the first things I tell people about ultrarunning is that it’s really an eating contest. If you want to run well, you need to take in a lot of calories. For the races and runs I’ve done, I basically fuel on all

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sugar all day. I just think it’s the quickest, fastest source of energy. For races that are 15 hours or less, I consume lots of Clif Shots and dissolve Clif Shots in water. I typically consume 300–400 calories per hour, which is basically pure carbohydrates with some salts in it.

Where’s your favorite place to run?

The Grand Canyon is an amazing place to train and run. Tim Freriks, Cody Reed and I have a 21-mile loop in the Grand Canyon in which we start at the top of Bright Angel Trail, run down to the Colorado River and then up South Kaibab Trail and back to the start along the Rim Trail. We made it a segment on Strava called the Coconino Cowboy Loop, and the fastest time is 2:43.

After a run like that, we’ll pizza at Pizza Hut or stop at Wendy’s and get French fries and a Frosty before booking it back to Flagstaff for a real meal.

What advice would you give to anyone considering an ultra-distance race?

Be open minded. Don’t go into a race with limits. I don’t think anyone knows what they’re capable of, so go push yourself and go find out. Sometimes you get in over your head, but that’s totally OK. You can’t be afraid to do that. You really find out the best things about yourself when you find yourself in a deep hole.

For the complete interview, go to Competitor.com/lastlapjimwalmsley

Click here: North America’s most grueling trail running races

PHOTO: MYKE HERMSMEYER; INTERVIEW BY BRIAN METZLER

What was the key to your success last year?

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Feeling fit and being active doesn’t have to stop once you ® step into the office. With VARIDESK you can turn your existing desk into a sit-stand workstation allowing you to move throughout the workday. There’s no assembly or installation and models start at $175.

ORDER ONLINE or CALL 866-786-3363 FREE SHIPPING TO LOWER 48 STATES

Pricing and availability subject to change. Taxes added for delivery to CA, TX and NV. | Patent and trademark information: VARIDESK.com/patents | ©2017 VARIDESK®. All rights reserved

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HOW FAR WILL YOU TAKE IT

With available Bird’s Eye View Camera* and standard All-Wheel Drive with intelligence (AWD-i).

Prototype shown with options. Production model may vary. Before towing, confirm your vehicle and trailer are compatible, hooked up and loaded properly and that you have any necessary additional equipment. Do not exceed any Weight Ratings and follow all instructions in your Owner’s Manual. The maximum you can tow depends on the total weight of any cargo, occupants and available equipment. *The Bird’s Eye View Camera does not provide a comprehensive view of the area surrounding the vehicle. You should also look around outside your vehicle and use your mirrors to confirm surrounding clearance. Cold weather will limit effectiveness and view may become cloudy. ©2016 Toyota Motor Sales, U.S.A., Inc.

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