Competitor October 2014 Issue

Run a Half Marathon With Our FREE Training Plan! Page 24

FALL TRAIL RUNNING SHOE REVIEW // CROSS-TRAINING FOR RUNNERS // MARATHON TAPERING TIPS

Cross-Training For Runners:

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TRAIL SHOES Key Workouts You Should Be Doing

FIND THE BEST MODEL FOR YOU!

THE FINISH LINE A farewell to the champion of the slower-running movement

How to Nail Your Fall Race Goals tapering tips tune-up workouts fueling & more

Click here to see more photos from our cover shoot!

Pre-race superstitions Page 34

How many running shoes do you need? competitor

competitor

Page 22

OCTOBER 2014

FREE!

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Roberto Mandje trains on the trails in Boulder, Colo.

Local Runners, Trails & Race s

INSIDE! Page 60

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contents october 2014

ere Click h 014

ll 2 for Fa shoe d a ro s! review

38

We report on 12 new trail shoe models in our fall wear-test review.

Click here to find a race in our online calendar!

features

departments

38

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We put 12 new trail shoes through the grind and offer insights on how to find the right model for you.

By Brian Metzler

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Cross-Training for Runners

Images from the Alps to New York’s fashion runways.

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34

Out There 3Very Superstitious 4

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Your Region

• Local People and Places to Run • Must-Do Races • Regional Calendar

Cross-Training For Runners:

12

TRAIL SHOES Key Workouts You Should Be Doing

FIND THE BEST MODEL FOR YOU!

THE FINISH LINE A farewell to the champion of the slower-running movement

How to Nail Your Fall Race Goals tapering tips tune-up workouts fueling & more

Pre-race superstitions Page 34

back page

I’m a Competitor Q&A with former NFL quarterback Boomer Esiason

How many running shoes do you need?

Page 22

Roberto Mandje trains on the trails in Boulder, Colo.

FREE!

OCTOBER 2014

• Warm-Up • Gear • Training • Fuel

San Antonio

competitor

Starting Lines

Run a Half Marathon With Our FREE Training Plan! Page 24

Destination

competitor

We look at seven highly effective forms of aerobic cross-training that resemble the mechanics and demands of running while minimizing the risk of getting injured.

By Mario Fraioli

Captured

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FALL TRAIL RUNNING SHOE REVIEW // CROSS-TRAINING FOR RUNNERS // MARATHON TAPERING TIPS

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Editor’s Letter

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Local Runners, Trails & Races

INSIDE! Page 60

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Elite runner Roberto Mandje trains on the trails in Boulder, Colo., wearing Puma PR Pure 5” Short and Puma Faas 300TR trail running shoes.

Photo by Scott Draper

Scott Draper

Wear-Tested Trail Shoes

on the cover

Competitor | october 2014

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© 2014 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.

New Balance Gear Lending is available at all Westin Hotels and Resorts on a limited basis and is subject to availability.

ROOM SERVICE T H AT G E T S Y O U O U T O F YO U R R O O M

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Westin offers New Balance ® shoes, shirts and shorts to borrow as well as a complimentary bottle of water, so you can fit in your workout even if you can’t fit your gear in your suitcase. It’s just another way we help you stay fit when you are on the road.

Learn more at westin.com/movewell

9/11/14 11:54 AM

Editor’sLetter

Hit the Trails!

competitor Editorial

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Have you ever noticed that there’s something decidedly different about running on trails—something that can produce a visceral experience that transcends the act of running? Running through parks, meadows, forests and mountains allows our senses to roam free and clear our mind of the stresses of everyday life. That’s especially true in the fall, when the sights, sounds and smells of decaying leaves and changing seasons offer an invigorating break from summer.

But that raises the question: What is trail running? Is it running on a simple dirt path through a park? Or running on a technical singletrack trail in the mountains? Is it multi-hour training runs in preparation for rugged trail races? Or can it also be running on a rolling gravel road out in the country?

To me, it’s all of the above. The splendors of trail running have as much to do with the relative remoteness that trails provide—either in secluded places or at least places that lack traffic, stoplights and the constant hum of urban gridlock—as it does the type of surface. All you need is a good pair of trail running shoes, a sense of adventure and the willingness to endure a variety of natural challenges.

Certainly trail running depends on the physical features of your region. If there are no mountains where you live (or, conversely, only mountains), that becomes your trail running reality. But trail running is what you make it too. While I’m spoiled with more than 200 miles of amazing trails in Boulder, Colo., one of my favorite runs follows an urban trail of sorts along a seldom-used railroad track through town.

In this issue, we highlight 12 of the fall’s best new trail running shoes (page 38), offer an in-depth guide to cross-training for runners (page 44) and loads of training and racing tips. You’ll also find local trails, runners and races highlighted in the back of this issue.

Check out competitor.com for more stories, videos and training plans. In the meantime, get out on the trails and enjoy the fall.

Editor-in-chief Brian Metzler Senior Editor Mario Fraioli Managing Editor Adam Elder Web Editor Ryan Wood Associate Editor Caitlyn Pilkington Editorial assistant Emily Polachek Senior contributing editors Allison Pattillo, Jason Devaney, T.J. Murphy Contributing editors Courtney Baird, Jeff Banowetz, Giannina Smith Bedford, Sarah Wassner Flynn, Julie Kailus, Duncan Larkin, Mackenzie Lobby Contributing Writers John Bingham, Alan Culpepper, Jay Dicharry, Dan England, Scott Jurek, Max King, Susan Lacke, Linzay Logan, Amanda McCracken, Greg McMillan, Kelly O’Mara, Claire Trageser, Peter Vigneron

art

Photo Editor Scott Draper Graphic Designer Valerie Brugos Contributing Artists/Photographers Matt Collins, Neil Numberman, Victor Sailer, Brad Walters

Circulation & Production

Production Manager Meghan McElravy Advertising Production Manager Gia Hawkins Audience Development Manager Cassie Chavez product innovation MANAGER Aaron Hersh

digital services

VP, Digital services Dan Vaughan Director, Web Development Scott Kirkowski Director, SEO/Analytics Johnny Yeip associate Director, Web Design Matthew McAlexander Web Developers Grace Cupat, Joey Hernandez Web Designers James Longhini, Thomas Phan, Justin Wilson system administrator Bruno Breve Senior Video Producer Steve Godwin

Advertising

SVP, Sales Manager Doug Kaplan • 312-421-1551, dkaplan@competitorgroup.com SVP, Partnership Sales Mark Buntz • 858-768-6460, mbuntz@competitorgroup.com Director, Partnership Sales Melissa Zavislak • 858-768-6789, mzavislak@competitorgroup.com VP, NATIONAL Sales Ian Sinclair • 860-673-6830, isinclair@competitorgroup.com VP, national Sales Susie Miller • 310-463-5837, smiller@competitorgroup.com National Endemic Sales Alex Jarman • 858-768-6769, ajarman@competitorgroup.com National Endemic Sales Jeff McDowell • 858-768-6794, jmcdowell@competitorgroup.com National Endemic Sales Justin Sands • 858-768-6747, jsands@competitorgroup.com National Endemic Sales Gordon Selkirk • 858-768-6767, gselkirk@competitorgroup.com events senior Sales Kelly Trimble • 858-768-6749, ktrimble@competitorgroup.com Mid-Atlantic senior Sales Michael Proulx • 860-919-3448, mproulx@competitorgroup.com Northwest senior Sales Daemon Filson • 541.292.1450, dfilson@competitorgroup.com Midwest Regional Sales Tom Borda • 312-421-1551, tborda@competitorgroup.com south Regional Sales Richard Hurd • 512-364-1703, rhurd@competitorgroup.com Pacific West Regional Sales Lauren Moyer • 858-768-6763, lmoyer@competitorgroup.com Southeast Regional Sales Dave Ragsdale • 561-838-9060, dragsdale@competitorgroup.com Northeast regional sales John Markiewicz • 646-531-1134, jmarkiewicz@competitorgroup.com Rocky Mountains Regional Sales Matt Steinberg • 303-525-6702, msteinberg@competitorgroup.com

PARTNERSHIP MARKETING Bri a n M etzler, E d itor-i n-Chi ef

THIS MONTH Training Plans Want to run a new marathon PR? Or finish your first 5K? Check out our new targeted training plans at competitor.com/ trainingplans

For more articles, photos and videos, check out the newly overhauled competitor.com

Find Your Shoes Looking for new shoes? Check out reviews of the newest shoes and our searchable shoe finder at competitor.com/ runningshoes

Marathon Meb For regular training tips and inspiration from 2014 Boston Marathon champion Meb Keflezighi, visit competitor.com/ runmeb

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Go to competitor.com/digital and sign up for a free subscription to the digital edition of our magazine. In addition to what you’ll find in the printed edition, you’ll get more stories and photos, plus links to cool videos, photo galleries and other related content.

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VICE PRESIDENT Sean Clottu Director Jennifer Sugarman Manager Erin Ream Graphic Designer Marc Mejia Coordinator Liz Centeno-Vera

Finance

Controller, Media Gretchen Alt SVP, group publisher Kurt Hoy a publication of

CHIEF EXECUTIVE OFFICER David N. Abeles CHIEF FINANCIAL OFFICER Barrett Garrison Chief Revenue Officer Bill Pedigo Chief marketing Officer Keith Kendrick Executive VICE PRESIDENT, global events division Josh Furlow SENIOR VICE PRESIDENT, SALES John Smith SENIOR VICE PRESIDENT, BUSINESS DEVELOPMENT Dana Allen 9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6773 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.

A Member of official magazine

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ADVENTURE IN ANY DIRECTION 9/11/14 11:55 AM

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for more photos from this year’s UTMB races!

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COMPETITOR | OCTOBER 2014

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Flying High The massiveness of the mountains that make up the Mont Blanc massif between France, Italy and Switzerland is absolutely breathtaking. And that’s especially true if you’re running the trails that run between them. In the five Ultra-Trail du Mont-Blanc festival of trail running races on Aug. 27–31, more than 7,500 competitors took the challenge of running all or part of the 104-mile trail that circumnavigates the highest mountain range in Western Europe.

Punctuated by 13 mountain passes and more than 31,000 feet of climbing and descending, the full UTMB course sends runners from Chamonix, France, through Courmayeur, Italy and Champex, Switzerland, and back to Chamonix. In total, runners passed through 19 communities and 38 aid stations that dispense 23,000 granola bars, 9,000 bananas, 6,600 pounds of cheese, 6,600 pounds of salami and 10,250 quarts of soup, not to mention plenty of cappuccino, gelato, beer, wine and an array of locally baked pastries. Frenchman François D’Haene won the UTMB for second time in three years and set a new course record of 20 hours, 11 minutes and change, while the top U.S. finisher was Jason Schlarb, of Missoula, Mont., who placed fourth in 21:39.

Fellow American Rory Bosio, a 30-year-old pediatric intensive care nurse from Truckee, Calif., won the women’s title for the second straight year in 23:20 and acknowledged the finish-line crowd with a curtsy of her running skirt.

Photo by Pascale Tournaire

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CAPTURED

CLICK HERE

for a story about Kara Goucher’s comeback!

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COMPETITOR | OCTOBER 2014

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Birds Of a Feather

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New York fashion runways aren’t usually the place to find elite athletes. But that’s where marathoner Kara Goucher (far left) strutted her stuff, along with several of her Oiselle teammates, on Sept. 9 at the Eyebeam Art + Technology Center in Manhattan. They were part of the “Ones to Watch” show during the Nolcha Fashion Week, an event that caters to independent designers like Seattle-based Oiselle. Aside from Goucher, a two-time Olympian who debuted the new race kit that she’ll be sporting at the New York City Marathon on Nov. 2, Jacquelyn Komen (half marathon), Britney Henry (hammer throw) and Kate Grace (1,500 meters) were among the other athletes who worked the catwalk and received a high-five at the end from Oiselle founder Sally Bergesen.

Photos by Paul Newland/ FashionStock.com competitor.com

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THE PENGUIN WADDLES ON The voice of a generation of runners

nears his own finish line: retirement.

Neil Numberman

BY NICKI MILLER YOU MIGHT RECOGNIZE HIM as a Rock 'n' Roll Marathon Series announcer, “The Penguin Chronicles” writer, or author of five running-related books, including “The Accidental Athlete.” John Bingham, aka “The Penguin,” has had a huge influence on runners of all paces over the past 18 years.

Now the 65-year-old athlete will retire from his announcer and columnist duties at the end of the year, although he plans to continue blogging at thepenguinchronicles.com.

HOW DID YOU ACTUALLY GET “THE PENGUIN” NICKNAME? I had been running for about six months and had changed my diet some and stopped drinking as much, and I was running in a small town in Wisconsin. I thought I looked great—I was sure I looked great. I looked up and happened to see an image in a store window of this short, fat man with black shorts and a white singlet trying to run down the street. He looked more like he was waddling down the street instead of running, and my image of that man was that he was a penguin. I thought, well isn’t this interesting—he’s wearing the same clothes I am. It took me two or three times of looking at the image, because that image in the window and the image in my head were so different that I couldn’t reconcile them right off the bat.

WHEN DID YOU START WRITING? Amby Burfoot at Runner’s World had read a few emails I had written, and they were funny; they were from the perspective of former fat guy/slow runner. He asked me if I would be willing to do eight columns for Runner’s World. This was better than winning an Academy Award. So I wrote eight columns and thought that was going to be the end of my career. In 1996 Amby called and said, “Hey, we need 12 more columns.” I was shocked. Once the column got going, they found a readership—obviously it resonated with a new group of people coming into the running world: people who are a little bit older, maybe people who are a little bit slower, who are having fun doing it.

COMPETITOR.COM

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YOU HAVE BEEN AN INSPIRATION TO SO MANY PEOPLE—WHEN DID YOU START TO REALIZE THE IMPACT THAT YOU WERE HAVING? I never looked at it as being an inspiration as much as I looked at it as trying to be a representative and an honest voice for the people I was seeing.

There were people out there who, like me, were struggling to get active, struggling to change some really bad life habits, and they had no one to act as their spokesperson—no one that could go to the industry, whether it was the clothing or print or race industry, and say, “Hey, what about us?”

DO YOU LIKE BEING KNOWN AS THE CHAMPION OF THE SLOWER-RUNNING MOVEMENT? I have never really championed the slower-running movement. What I have championed is people’s ability to do their best and be rewarded for their best.

As it turns out for many people, that was to run slower than acceptable at the time. In ’96 anybody slower than a 7-minute-mile pace was a slower runner. Then eventually anybody slower than 9-minute pace was slower, and that kind of keeps moving farther and farther back.

WHAT ARE THE BIGGEST CHANGES YOU’VE SEEN IN RUNNING? In 1997, a 4:30 marathon was terribly slow—it was awful. My PR is 4:36. There weren’t very many 5- or 6-hour marathoners out there back then. If you couldn’t run it in under 4 hours, then you hardly bothered showing up. There were no Rock 'n' Roll races or any races that embraced that back-of-the-pack mentality. I take some pride in having been the voice of those people, because no one believed we were out there and serious about what we were doing. As the announcer for Rock 'n' Roll, I am there from the first person who finishes to the very last person, and we try to celebrate everyone’s accomplishments equally.

SINCE YOU HAVEN’T RUN MUCH YOURSELF LATELY, DO YOU MISS IT? I do. I was injured in 2010. I had to take some time off, and what I discovered was that in the interim—I hate to say this—I discovered that I really like cycling, hiking, walking, all that.

I want to continue to live a healthy and active lifestyle, I just do not want the pressure of having to be training for, tapering for and

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Click h ere fo r mo Joh “Peng n Bingham re uin Ch colum ronicles” ns!

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Bingham announces and cheers until every runner crosses the finish line—and sometimes tests the winner tape.

recovering from bigger running events. Now all of that said, once I am no longer having to go to events 25 to 30 weekends a year, there are certainly events that I want to run—I want to run The Boilermaker 15K in Utica, N.Y., I’d love to do Bolder Boulder 10K out in Colorado—so I think where I am right now is going to change some once I am not working in the industry all the time.

HOW WOULD YOU DESCRIBE “RUNNER’S HIGH” FOR A NON-RUNNER? There certainly is a runner’s high that comes from honest effort—flat-out doing everything I could. For me there is another emotional runner’s high. This comes from knowing that you are in the presence of something extraordinary. I can remember running in Colorado one time, and we came up on a ridge—you are looking at something that is more beautiful than you could ever imagine, and in that moment, I realized that I wouldn’t be there except if I were a runner. That is the kind of runner’s high that sticks with me. Running next to someone and sharing their experience and seeing how emotional it is for them, I get a high out of that too.

photorun.net

STARTING LINES

COMPETITOR | OCTOBER 2014

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FALL MARATHON FACTS It’s 26.2 season—prep for the excitement by getting to know these iconic races and why each deserves a spot on your bucket list.

BY CAITLYN PILKINGTON

RACE Chicago

Marine Corps

New York City

Rock 'n' Roll Las Vegas

California International

Sun., Nov. 16

Sun., Dec. 7

Las Vegas

Sacramento

2009

1983

Flat and fast, the marathon starts and finishes on The Strip, covering an out-and-back course along all the famous Vegas sites before detouring into the north Vegas desert for its middle miles. Runners touch back down onto the boulevard just before mile 23, rejoining the lights and half marathon runners before crossing the line in front of The Mirage.

Dubbed the “fastest course in the west,” CIM is a point-topoint netdownhill quickie, dropping 340 feet from the start at Folsom Dam to the finish in front of the California State Capitol.

2:32:24, Jonathan Ndambuki (KEN), 2012; 2:51:31, Nuta Olaru (USA), 2012

2:10:27, Jerry Lawson (USA), 1993; 2:29:21, Nickey Carroll (AUS), 1999

In 2013, Mike Wardian ran the Rock 'n' Roll San Antonio Marathon in the morning and flew to Vegas hours later to cover 26.2 miles in Sin City that same evening. He won the Texas race and placed 10th in Vegas, running each in under 3 hours!

There are two separate finish lines—one for women, one for men—originally devised to provide equal finishing opportunities but now serving as an aid to alleviate congestion.

DATE Sun., Oct. 12

Sun., Oct. 26

Sun., Nov. 2

LOCATION Chicago

Washington, D.C.

New York

INAUGURAL YEAR 1977

1976

1970

Traveling through 29 neighborhoods, this flat and fast course starts and finishes in beautiful Grant Park below the city’s famous skyline. Runners take off from the north side of the park and head up parallel to Lake Michigan before looping south and inland to finish on the southern end of the park.

The Marine Corps Marathon tours runners though our nation’s capital and down some of its most historic streets. The course is relatively flat, save for a climb in the early miles.

Participants will pass the 9/11 Pentagon Memorial as they near the end of the race, which also runs along the National Mall. The race finishes across from the organizers’ memorial: the Marine Corps War Memorial.

Described as a 26.2-mile block party, this point-to-point classic sends runners through the five boroughs of the Big Apple—Staten Island, Brooklyn, Manhattan, Queens and the Bronx—before finishing in iconic Central Park.

COURSE INFO

COURSE RECORDS 2:03:45, Dennis Kimetto (KEN) 2013; 2:17:18, Paula Radcliffe (UK), 2002

2:14:01, Jeff Scuffins (USA), 1987; 2:37:00, Olga Markova (RUS), 1990

2:05:06, Geoffrey Mutai (KEN), 2011; 2:22:31, Margaret Okayo (KEN), 2003

FUN FACT Since 2002, the marathon has raised more than $100 million for local, national and international nonprofits. In 2013, 10,000 people ran on behalf of 140 different charities, raising a record high of $15.3 million.

The race is also referred to as "The People’s Marathon," as it's the largest marathon in the world to not offer prize money to its winners.

Rita Jeptoo, who won last year’s race in 2:19:57 and won the Boston Marathon earlier this year, will return to defend her title. Florence Kiplagat, the current halfmarathon world record holder, will also compete in the women's race.

A three-day expo, firsttimer's pep rally, runner's bRUNch and kid's fun run on Saturday, as well as a 10K option on race day, are all available to runners this year.

They can register for these events, as well as a pre-race carbo-load pasta dinner, at the event website.

Tennis star Caroline Wozniacki, ranked 13th in the world, will run the New York City Marathon as an ambassador for Team For Kids.

WHAT TO EXPECT THIS YEAR

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Reigning Boston Marathon champion and 2009 NYC winner Meb Keflezighi has been announced as part of the elite field. Kara Goucher, who made her marathon debut here in 2008, will run again this year—her first marathon since April 2013 in Boston.

New in 2014, runners can do a pre-race shakeout at the Rock 'n' Roll 5K presented by SLS, happening on Saturday night along Las Vegas Boulevard, and earn the Remix Challenge medal after completing the 5K and marathon or half.

Last year, Tim and Lindsay Tollefson ran a combined time of 5 hours flat— nabbing the Guinness World Record as fastest marathon time run by a married couple in a single event. They will return this year as a dynamic duo to challenge that mark.

COMPETITOR | OCTOBER 2014

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DO NOT PRINT THIS SLUG

GIVE YOUR JOINTS AN EDGE.

Fn: 14-OB-1120-AD-LAY STARTING LINES P/U: 14-OB-1055-AD-LAY

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Publication: COMPETITOR Issue Date: October 2014 1/3 Pg VERTICAL Page: 1 Trim Size: 2.22 x 9.5” Live Area: 1.72 x 9” Bleed Area: No Bleed Layout: 8/8/14 Revised: 8/11/14 Revised: 8/25/14 Revised: 8/29/14 Approved: 9/3/14

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thought of that every day.

No matter how fast you are, it all comes down to commitment, hard work, perseverance and passion. If you have those things and have the courage to test yourself from time to time, you never know how things might turn out or whom you might inspire.

Reach for the stars; you might only get one or two or maybe 10, but you won’t get any if you don’t reach for them.

For example, I’ve run 19 marathons in my career, but I’ve only been the first runner across the finish line three times. It’s OK to be disappointed if you don’t hit your goal, but instead of letting it discourage you, allow that disappointment to encourage you and motivate you to keep improving.

We all want it bad, whether it’s to run a personal best, win a race or get to that finish line for the first time. My best advice? Be patient! Don’t give up on the dream and always keep your eyes on the big goal.

Overcoming obstacles and challenges is part of the sport. But at the same time, it’s important to make sure you’re enjoying it.

When things get tough, remind yourself why you run.

3MEB KEFLEZIGHI is the only runner in history to win both the New York City Marathon and Boston Marathon and earn an Olympic medal. This is the third installment of his new "Marathon Meb" column for Competitor. Follow along each month in the magazine and also find regular training tips and inspiration at competitor.com/runmeb.

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“WHY DO YOU RUN?” As runners, we get asked this question a lot. The truth is that we all run for our own reasons, but through running we can inspire one another in many different ways.

I run to get the best out of myself and motivate other people. I gave my heart and soul at the Boston Marathon this year, so much so that I couldn’t walk properly for two weeks afterward. I was so beat up, but at the same time I knew it wasn’t for myself—it was for a greater cause. It was for the victims whose names I had on my bib. It was for the people of Boston who were cheering for me every step of the way along the course. I thought to myself during the race, if you get beat, you get beat, but you will run to win and to get the best out of yourself.

I think that’s something we can all do every day: try to get the best out of ourselves.

Ask yourself, “What are my goals for the year?” and let the answer motivate you to be your best self every day. It’s all about the big picture. For me, I knew Boston was a one-shot opportunity this year. I knew if I didn’t win there, I probably wouldn’t come back and try again. It was all or nothing. I

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GEAR

PINK POWER!

Running gear that gives back in a big way

BY ALLISON PATTILLO

OCTOBER IS Breast Cancer Awareness Month, and the latest gear lets you do more than look pretty in pink. A portion of the proceeds of these items is donated to breastcancer-related charities—which means you can turn every run into a run for a cure.

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4 Champion System Performance Sports Bra

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$43, champ-sys.com For the month of October, $10 from the sale of every one of these high-support contoured Lycra bras will be donated to the Edith Sanford Breast Cancer Foundation.

5 Balega Grace and Grit Enduro socks

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2 Skechers GOrun 3 Awareness 3

$75, skechers.com Skechers will donate 75 percent of sales of this shoe at the American Cancer Society's San Francisco walk in October. Customers can also round up any purchase at Skechers stores to benefit the American Cancer Society.

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Pro-Tec Athletics Pink Foam Roller 1

ra Click here fo t a k e e p k a e sn G IN N 2015 RUN GEAR!

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$25, pro-tecathletics.com You may not enjoy rolling out tight muscles, but knowing that 10 percent of the sales of all units sold goes toward cancer research makes this foam roller tolerable.

ASICS GT-1000 PR 3

$100, asicsamerica.com ASICS is donating $10 from sales of each of these shoes (totaling $100,000– $150,000) to Right Action for Women, a breast cancer awareness organization created by actress Christina Applegate.

$12.50, balega.com The popular no-show style gets a limited edition makeover with inspiring messages. $1 from every sale benefits the Breast Cancer Fund.

6 Under Armour Power in Pink Alter Ego Batgirl Short Sleeve

$35, underarmour.com This slim-fitting cotton blend shirt is tough enough for your runs and soft enough for lounging. Under Armour will donate a minimum of $500,000 to various breast cancer charities through its Power in Pink program.

7 New Balance Pink Ribbon 890v4

$110, newbalance.com Run hard and go long in the latest update of these cushioned, neutral trainers. Five percent of the purchase price goes to the Susan G. Komen foundation.

Scott Draper

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COMPETITOR | OCTOBER 2014

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SOME THOUGHT WE WERE CRAZY TO INVENT AN OVERSIZED RUNNING SHOE BUT IT’S CRAZY FOR A REASON BECAUSE CRAZY ISN’T CRAZY CRAZY IS SMART CRAZY CAN’T GET ENOUGH CRAZY IS CHANGING THE GAME CRAZY IS CONTAGIOUS CRAZY NEVER QUITS CRAZY LIVES THE DREAM

The Bondi 3. 50% more cushioning material than standard running shoes. Ultra light. Smooth, stable ride. Learn more at hokaoneone.com

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TRAINING

[ COACH CULPEPPER ]

DIFFERENT SHOES FOR DIFFERENT RUNNERS

BY ALAN CULPEPPER

SHOE CATEGORIES

Daily Trainers: These include the various types of shoes in the minimal, moderate and maximum support categories.

Lightweight Trainers: These are lighter-weight shoes that have good cushioning but are several ounces lighter than a daily trainer. They feel like less shoe on your foot and are noticeably lighter without compromising impact protection.

Racing Flats: These are featherweight shoes that are much lower to the ground than daily or lightweight trainers and fit very snugly. Not necessarily a “minimalist” shoe, flats still have a layer of cushioning underfoot and are designed for fast, efficient running.

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RE for CLICK HE ing in a tr re mo om wisdom fr er! p p e lp u C Alan

WHAT TYPE OF RUNNER ARE YOU?

New Runner: If you are a running newbie, training more consistently or participating in a race or two per year, one pair of daily trainers is sufficient.

Fit is very important, as is the level of support and cushion for your specific needs, which can be analyzed at a local running store. The bottom line is that your shoes should be comfortable and not impede your gait. You can wear your daily trainers for various types of runs: long, short, easy or fast.

Enthusiast: If you run multiple races each year, meet with a training group and have targeted time goals, then you should own multiple pairs of shoes to fit your training routine. Rotate through one or two pairs of daily trainers and a pair of lightweight trainers. This will allow your shoes to recover, helping them last longer and feel better every day. The daily trainer serves as your primary shoe for all your easy and long runs. The lightweight trainers should be used for your harder workouts—two to three times a week. Lightweights work really well for tempo runs, fartlek

Local running shops can help you choose the best shoe based on your footstrike, stride and training regimen.

workouts or even interval sessions on the track. They should also be your first choice come race day, as they promote a much more efficient foot strike based on shoe geometry, as well as make workouts—and races—more effective.

High Level: If you have graduated to pushing yourself to your highest potential, have raced for years and are always looking to set a personal best or battle it out for age-group honors, consider three varieties of shoes: your daily trainers (preferably two pairs to rotate), a pair of lightweight trainers and a pair of racing flats. As mentioned, lightweight trainers are great for quicker workouts, such as tempo runs or intervals at 10K to marathon pace.

For workouts faster than 10K pace and shorter in duration, racing flats should be considered. These should not be worn excessively, as they are not built to last very long and can compromise your impact protection.

3Running coach and two-time U.S. Olympian ALAN CULPEPPER is a vice president with Competitor Group Inc. and a race director for the Rock 'n' Roll Marathon Series.

istockphoto.com

THERE HAS BEEN so much evolution and discussion related to footwear the past few years that it’s appropriate to unpack how it all relates to training. From overbuilt stability shoes, to minimalist models, to the rise of ultra cushion shoes, runners have more options than ever. And advancements in footwear are a great thing: They’ve made runners less susceptible to injury, improved performance and given them more overall enjoyment while running. The key is not being pulled too far to the fringes or adapting a fad mentality when it comes to your choice of footwear. Educating yourself about shoes, being honest with yourself as an athlete and staying in touch with your individual goals are critical. Below are a few guidelines that will help you identify the type of runner you are and what types of shoes are appropriate for you. In addition to the suggestions below, it is also essential that you are fit properly for running shoes.

COMPETITOR | OCTOBER 2014

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8 WEEKS TO YOUR BEST HALF MARATHON Want to run a half marathon in late fall or early winter? We’ve got you covered! If you’re not starting from square one and have a decent level of fitness, you can follow this eight-week plan and build fitness that will allow you to run with confidence over 13.1 miles. If you’re starting from scratch, begin with about four weeks of easy running several times per week, then engage in this program.

Sunday

Monday

1

Easy run: 5 miles

REST

2

Easy run: 5 miles

REST

3

Easy run: 5 miles

REST

4

Easy run: 5 miles

REST

5

Easy run: 6 miles

6

Easy run: 6 miles

Tuesday

Wednesday

Thursday

Friday

Intervals: 9 miles total 10 x 400m @ 5K pace w/200m jog recovery between repeats Fartlek: 9 miles total 4 x 5:00 @ 10K effort w/2:00 recovery jog between reps Intervals: 8 miles 6 x 800m @ 5K pace w/400m jog recovery between repeats

Easy run: 4 miles

Easy run: 6 miles + 5 x 20-second strides

REST

Easy run: 4 miles

Easy run: 7 miles + 5 x 20-second strides

REST

Easy run: 5 miles

Easy run: 7 miles + 8 x 20-second strides

REST

Easy run: 5 miles

Easy run: 5 miles + 5 x 20-second strides

REST

Easy run: 5 miles

Easy run: 7 miles + 6 x 20-second strides

2-mile warm-up, 7 miles @ goal half- marathon race pace, 2-mile cool-down

Easy run: 5 miles

Easy run: 8 miles + 6 x 20-second strides

4 x 1,200m @ 5K race pace w/400m jog recovery between reps

Easy run: 6 miles

REST

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Easy run: 5 miles

REST

12–15 x 1:00 @ 5K effort w/1:00 jog recovery between reps Intervals: 8 miles total 3 x 1 mile @ 10K pace w/400m jog recovery between reps

RACE DAY!

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3-mile warm-up, 6 miles @ goal half-marathon pace, 3-mile cool-down Easy run: 7 miles + 5 x 20-second strides

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REST

10 x 2:00 pickups @ 10K effort w/3:00 recovery between reps midrun

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Tempo run: 14 miles total 3-mile warm-up, 8 miles @ goal half-marathon race pace, 3-mile cool-down

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REST

Long run: 10 miles + 6 x 20-second strides

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REST

Easy run: 5 miles + 6 x 20-second strides

REST

Tempo run: 8 miles total

Fartlek: 8 miles total 7

Long run: 11 miles + 5 x 20-second strides

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Fartlek: 14 miles total

Intervals: 10 miles total REST

3-mile warm-up, 4 miles @ goal half-marathon race pace, 3-mile cool-down

Tempo run: 12 miles total

Tempo run: 11 miles total REST

Total Mileage

Tempo run: 10 miles total

Hill repeats: 7 miles total 8 x 45-second hill repeats at hard effort w/1:30 recovery between reps

Saturday

Easy run: 5 miles

Easy run: 5 miles

2-mile warm-up, 4 miles @ goal half-marathon race pace, 2-mile cool-down Fartlek: 5 miles total 4-5 x 2:00 @ 10K effort w/2:00 jog recovery between reps

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Week

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[EXPERT INSIGHTS] • Strides are 15-20-second accelerations performed after an easy run and before key workouts. Build up speed for 5 seconds, hold your fastest sustainable speed for 5-10 seconds and decelerate over the final 5 seconds. Take 60 seconds recovery between repetitions.

• Easy runs should be performed roughly 90 seconds slower per mile than your goal half-marathon pace. For example, if you race at 8:00-8:15 mile pace, then your easy runs should be done at 9:30-9:45 pace.

• Perform a 2-3-mile warm-up and a 2-3-mile cool-down, comprising easy jogging, before Tuesday workouts unless otherwise instructed.

PREMIUM TRAINING PLANS

ENHANCE YOUR TRAINING WITH A PROGRAM TAILORED TO YOUR GOALS istockphoto.com

Take your fitness to the next level this fall with our premium training plans available at Competitor.com/trainingplans. Our enhanced plans give you daily guidance to complement the prescribed workouts that will help maximize your training and elevate your fitness to the next level. Plans cost $25 or less and include exclusive instructional videos, key tips for each workout and a mobile training log.

COMPETITOR.COM

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TRAINING

Be sure to practice your race-day fueling plan beforehand so your body is prepped and ready when you toe the line.

CLICK HERE

to read about RACE-WEEK WORKOUTS!

Should I carry a water bottle or stop at aid stations during a race?

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of a race.

Before stepping to the starting line of any race, particularly distances longer than a half marathon, it’s important to do your homework regarding the course support available to you. A few key questions to have answered ahead of time include: How many aid stations are there along the course? Where are they located? What do they serve?

Knowing what’s going to be offered

along the course on race day—and where—allows you the opportunity to practice with those same products ahead of time, as well as determine if you’ll need to carry your own supplies.

3MARIO FRAIOLI is the author of The Official Rock 'n' Roll Guide to Marathon and Half-Marathon Training (VeloPress, 2013) and coach of 2012 Olympic marathoner César Lizano.

istockphoto.com

STAYING ON TOP OF your nutrition and hydration during a race isn’t always easy, even if there’s a lot of aid available along the course. The advantage of carrying your own water bottle and fuel is that you know exactly what you’re taking and how much of it you have. The disadvantage is that you only have a finite amount of fluids and fuel, and considerations need to be made in case you run out during the later miles

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There’s a coach in every watch.

Meet the GPS running watches with coaching features so dialed-in, they might know your abilities better than you do. 220 gives you essential running data like distance, pace and heart rate. The 620 adds a touchscreen, VO2 max estimating and a recovery advisor. And when you pair 620 with HRM-Run you have access to advanced running form coaching data like cadence, vertical oscillation and ground contact time. Both 220 and 620 are compatible with free training plans from Garmin Connect™, which you can send to your watch, for real-time coaching.

To learn more, visit Garmin.com/ForerunnerCoach

Forerunner 220 | 620 ®

©2013 Garmin Ltd. or its subsidiaries

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Taper tantrums are normal. Coach Siri Lindley says maintaining a bit of intensity will help you stay sharp.

CLICK HERE to read how to heal the 5 most g troubling runnin injuries.

PRESENTED BY competitor

BY JASON DEVANEY

AFTER THE PAST FEW MONTHS of preparing with long runs, increasing weekly mileage and enduring challenging workouts, all that’s left to do is run your marathon, right?

Well, not quite.

The final aspect of your training plan will include a taper period during which you will tone down your mileage and rest your body for its 26.2-mile journey. A good plan starts to gradually taper over the final two to three weeks of the training plan, coinciding with your last big long run.

Think of it this way: The longer your race, the more mileage you will put in during training. Therefore, the longer you should taper leading up to your race.

“Tapering is absolutely key to preparing yourself for your best possible performance,” says 26 Strong coach Siri Lindley 28

of Boulder, Colo., who also coaches twotime world Ironman champion Mirinda Carfrae. “It allows all the hard work to be absorbed, and also in giving your body a bit of a rest, you are recharged mentally.”

Dimity McDowell Davis, a 26 Strong coach from Denver and co-author of “Run Like a Mother” and “Train Like a Mother,” puts it another way.

“I compare tapering to baking a chocolate cake,” McDowell Davis says.

“While you’re training, you’re putting all the ingredients in, preheating the oven, cracking the eggs, greasing the pan, and the taper time is when you put the cake in the oven to bake. You want to get it just right: Take it out too soon, and it’ll be a gooey mess—and your muscles won’t be fresh and ready for the marathon. Overbake it, and it’ll feel dry and stale, much like your legs.”

kA good training plan is designed to ensure your best performance on race day. This means that along with including the proper workouts (tempo runs, speed sessions, long runs, etc.), your taper period should fit seamlessly into the schedule. Two to three weeks before race day is typically when a marathon taper starts.

“I usually bring the volume down starting two weeks out, and the last week, going into the race, the volume is significantly lower,” Lindley says.

“But I maintain a small bit of intensity to keep [my athletes’ legs] feeling sharp.”

QUALITY OR QUANTITY?

kAfter spending months putting in the mileage, it’s time to rest up and get in some quality low-mileage workouts.

This means no more 20-mile runs. It’s all about resting your body and mind for the big day—while still remaining fresh and sharp.

Allen Krughoff

HOW TO TAPER AND TUNE-UP FOR YOUR MARATHON

competitor

WHEN SHOULD I START TAPERING?

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HIND is a registered trademark of Collective Licensing International, LLC. Copyright Š 2014. Collective Licensing International, LLC. All Rights Reserved.

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TRAINING

“Taper is about keeping the blood flowing, the body loose, the mind engaged without expending too much physical effort,” says Portland, Ore.based 26 Strong coach Sarah Bowen Shea, co-author of “Run Like a Mother” and “Train Like a Mother.” “Strides at the end of a short run or quick steps—say, 10 steps at the start of every minute for 15 minutes after a warm-up—are a great way to keep pep in the legs without taxing the body too much.”

In other words, a good taper includes a combination of short, easy runs, medium-length runs, and brief but hard efforts to keep your body tuned and ready to go.

CAN I RACE DURING MY TAPER?

kIn short, yes. Running a 5K or perhaps a 10K a few weeks before your marathon is a good way to get into race mode and work out some final race-day kinks. Just be careful not to overdo it; even a 5K could tax your body if you run too hard.

However, running a race during taper isn’t for everyone. If you have a hard time holding back and want to go as hard as you can whenever you toe the line, it’s probably not a good idea to race so close to your marathon.

“If you want to go and cross a finish line just to get the jitters to back off, that’s cool—just have it be a part of the plan so an appropriate pace and ample recovery are factored in,” McDowell Davis says. “Like strength training, there should be no real racing in the last two weeks before 26.2.”

Lindley, on the other hand, thinks racing during taper is a good way to encourage more recovery.

“I think if the athlete is feeling great and is well-prepared, it is almost a good thing to put in a small race, for fun, and to use the lead-in and recovery from it as a bit of a rest as well,” she says.

The bottom line: If you think you need another short race under your belt and you’re well-prepared for 26.2, go ahead and race during the taper period—but be sure to keep your bigger goal in mind!

3To learn more about the Saucony 26 Strong program, check out 26strong.com. For more articles and videos about training, check out competitor.com/training.

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MARATHON TAPER TIPS

BY MARIO FRAIOLI

1. Reduce your weekly training volume by 20 percent two weeks out from the race. Take another 10 percent off the week leading into your event.

2. Do your last big long run (20 to 22 miles) 14 or 15 days out from race day.

3. Don’t take “extra” days off to rest. Stick to the weekly routine that’s worked for you.

Fatigued legs on race day are no fun—keep your goal in mind when deciding whether or not to race during your taper period.

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FUEL

WHAT MARATHONERS EAT We asked a nutritionist, a coach and an elite runner how they fuel for 26.2.

BY NICKI MILLER

LAUREN ANTONUCCI, NUTRITIONIST ELEANOR EVANS, RUNNING COACH

Before race day: In the final days leading up to a marathon, I make sure to maintain a high carb intake. I reduce my usual portions of proteins, vegetables and salads.

I salt my food liberally—especially the two days prior. The night before, I eat pasta with marinara sauce, bread and a very small salad or side of veggies—or pancakes with a side of fruit and eggs (if pasta is not an option). I generally also have a pre-bedtime snack, such as a small bowl of cereal with milk, crackers or a granola bar.

Race morning: I love to have a bagel with almond nut butter and sliced banana and a half-cup of coffee—but no more than that. I am already amped up on race morning. I drink plenty of water (most of a 24-ounce bottle) with breakfast and then generally top off 5 to 10 minutes pre-race with a final carb energy fuel— either an electrolyte fuel pouch or a gel with water and a salt tab if it’s hot and humid.

The night before: My optimal evening-before-long-run meal is salmon, fresh green beans and brown rice. When I travel for a race, I always check out restaurants before I go and have a reservation.

passes (sometimes three to four hours) between the time you get up and when you actually start your marathon, so I bring an extra banana, Pop-Tart or waffle and my coffee in a to-go cup. Over the course of the morning, I also drink about 20 ounces of water. About 10 minutes prior to the start, I consume a packet of electrolyte fuel.

Race morning: I must have coffee (at least two or three cups), and I eat a banana, a toasted waffle, such as Eggo NutriGrain, with a couple teaspoons of fruit spread or honey, or a toasted Peanut Butter PopTart. I usually consume this within 30 minutes of getting up. A lot of time

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During marathon: I rely heavily on sports drinks— I sweat a good amount and like to get most of my fluids, carbs and salt

During marathon: I start with a disposable 16-ounce water bottle so I can bypass the crowds at the earlier water stops. It’s usually ditched around mile 6. I carry four Gu packets—two of those packets are the caffeinated variety. I usually have about one an hour, so I may not use the fourth packet. I start

in one place. Gatorade is my fave and on many marathon courses. I try to take in the sports drink at least 3 out of every 4 miles, then I go for an energy gel and water every 4 miles or so. I’ll add salt tabs at least twice (or more based on the day’s heat).

Post-marathon: I am sure to get in protein and carbs as soon as possible—this may be a combination of recovery drink, bar or smoothie. I eat a meal or snack—fish and some fruit and vegetables to help my body recover—two or so hours later and include plenty of fluids and salt.

with the non-caffeinated and then alternate and always make sure to time it with a water stop. After I ditch my water bottle, I alternate between a little water or energy drink at each station.

Post-marathon: I am ravenous and could eat just about anything, but mostly I crave protein. The best and most readily available source is chocolate milk. I’ll consume the bagels and bananas that they offer at most races, but my biggest reward after a marathon is a really great steak dinner!

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DATHAN RITZENHEIN, ELITE RUNNER

From left (this page): photorun.net, Scott Draper

Before race day: The few days leading up to the race, I try to eat more smaller meals and snacks instead of one huge gutbusting meal.

Race morning: I usually eat white rice with a splash of milk and cinnamon sugar (my mom used to make that for me as a kid), or just a bagel if I can’t find the rice. I also have a couple cups of coffee three to four hours out.

During marathon: I drink electrolytes and water on the course and take in PowerGel mixed with water at some of the elite fluid stations.

Post-marathon: The last thing I want is carbs after the previous few days, so I usually crave a burger.

[FESTIVE FUEL]

BLOOD ENERGY POTION In celebration of Halloween and all the fun runs with zombies and vampires, we found an energy drink that will give you a little edge over the competition: Harcos Labs Blood Energy Potion. Tastes like fruit punch (just like real blood!), it’s caffeinated and garlic-free. $20 for a six-pack, harcoslabs.com COMPETITOR.COM

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OUT THERE

A LIGHTER LOOK AT THE RUNNING LIFE

CLICK HERE

Very Superstitious

B

for more of e’s Susan Lack s! n m lu co humor

BY SUSAN LACKE

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no doubt. Opportunity comes when we toe the line on race day. Still, many of us do whatever we can to tip the scales of fate in our favor, from stringing lucky charms on our shoelaces to reciting a prayer before the starting gun goes off. Nowhere is superstition more evident than the starting corral of a race.

One of my friends is convinced eating a peanut butter and jelly sandwich the night before is the key to a great race. Not just any old PB&J, mind you—very specific brands of bread, peanut butter and jelly are the ingredients of her magic PR potion.

When her races require air travel, the condiments go with her, lest she fail to find these ingredients at her destination. The TSA must have a field day with her luggage.

Another friend follows a precise warmup routine of exercises and stretches. If she forgets one or begins a stretch out of order, she curses loudly and starts from the beginning.

Yet another has worn the exact same

race-day singlet since 2004. As you can imagine, the shirt neither looks nor smells all that attractive; it’s made 10 trips to Boston, however, so perhaps there’s something other than moisture-wicking properties in those threads.

What would happen if we didn’t buy into these superstitions? Would the whole running world unravel if we suddenly declared, “To hell with luck! My preparation is enough for this opportunity!”

Maybe. Maybe not. But does anyone really want to risk it?

So grow that marathon beard, eat that PB&J, rub the rabbit’s foot, say a Hail Mary, perform that exorcism and wait for the starting gun to go off.

A little luck never hurts, anyway.

3SUSAN LACKE is an age-group runner and triathlete in Phoenix.

You can follow her training adventures at competitor.com/ outthere.

Matt Collins

BBBBBPFLT! What was that noise?

Bbbbbpflt!

I turned to the racer next to me, who shaking his head, Linda Blair–style, while neighing. Spittle flew from the corners of his mouth, landing on my arm.

Bbbbbpflt!

“You OK there, buddy?” I asked as I wiped away droplets of saliva on my shirt, disgusted.

“Oh, yeah, sorry,” he said, blushing.

“It’s a little superstitious thing I do before racing.”

“What, exorcism?”

“Yeah,” he said, laughing, “something like that.”

Back in the first century, Roman philosopher Seneca famously declared that luck is what happens when preparation meets opportunity. I wasn’t around back then, but I’m pretty sure he said nothing about making horse noises.

Preparation? Runners have that covered, COMPETITOR | OCTOBER 2014

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Fall 2014 Trail Running Shoe Buyer's Guide

We put 12 new trail shoes through the grind and offer insights on how to find the right model for you.

By Brian Metzler / Photos by scott draper

ike colorful autumn leaves and microbrews, no two trails are alike. And that’s a good thing.

However, it can make choosing the appropriate trail shoe rather difficult.

The type of terrain you encounter on the trails you regularly run might be quite diverse—ranging from smooth rolling dirt paths to steep technical routes strewn with boulders and jagged-edge rocks.

So how should you pick a shoe? Consider the type of trails you run most often and how you run on those trails.

There are generally three types of trail shoes: lightweight, low-to-the-ground shoes; hybrid crossover shoes that can handle a mixture of both roads and mild to moderate trails; and protective mountain shoes.

While each of the 12 shoes in this review generally fall into those three categories, you’ll still need to adapt to

the natural features and obstacles you encounter on the trails.

Having a shoe that matches the surface you run on—as well as your running style and personal preferences—will allow you to be best prepared for the constantly changing terrain. If protection from technical features is one of your most important criteria, you'll want to choose a shoe with more cushion, a built-in rock plate and a reinforced toebox and sidewalls.

If you're a more experienced, nimble runner who can dance around technical features and prefers to feel the trail more, then you'll probably want a lighter, lower-to-the-ground shoe that offers more agility. If versatility is what you need, then a do-everything crossover shoe is what you want.

But just like admiring those colorful autumn leaves and sampling microbrews, it’s the variety that makes trail running so compelling.

All shoe weights are based on men’s size 9.0 and women’s size 7.0

For more fall trail running shoes, go to competitor.com/trailshoes 38

Competitor | october 2014

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FALL 2014 COMPETITOR TRAIL SHOE WEAR-TEST TEAM: Amy Allison Casey Blaine Mark Bockmann Dave Butler Jim Conaghan Wendy Drake Mark Eller Mario Fraioli Steve Hughes Louisa Jenkins Marianne Martin Brian Metzler Allison Pattillo Greg Salvesen Jason Smith

COMPETITOR.COM

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WEAR-TESTER INPUT: “I loved the soft ride and versatility of this shoe. Despite the thick cushioning, you can feel the trail surprisingly well.”

INOV-8 RACE ULTRA 290, $130 Weight: 10.0 oz. (men’s), 8.9 oz. (women’s) Heel-Toe Offset: 8mm; 24mm (heel), 16mm (forefoot) This shoe is for you if … you want a good mix of comfort, stability and protection for long runs on moderately technical to very technical mountain trails.

Fit-Feel-Ride: The first thing our wear-test team noticed about the Race Ultra 290 is that it’s definitely “more shoe” than the lithe and lightweight models the Inov8 brand is known for. But our testers also remarked about the combination of moderately soft cushioning, ample flexibility and supportive (but not overbearing) structure while still maintaining a distinct feel for the trail. It runs lighter than it feels when first pulled out of the box and is actually quite nimble for a shoe in this category. With its grippy and stabilizing outsole lugs (made from three types of rubber) and protective features, this shoe is most at home on semi-technical or really rocky terrain. It’s light and agile enough to maintain natural foot movement and rhythmic running on smooth, flat trails too, but our wear-testers definitely liked it best on more rugged trails.

Plus: Other features include a gaiter attachment (gaiter sold separately) and an X-Static silver-lined antimicrobial footbed, which helps keep bacteria at bay.

Minus: Although not constricting, the toe box is a bit narrower than a few of our wear-testers would have liked.

NEW BALANCE FRESH FOAM 980 TRAIL, $110

Weight: 10.3 oz. (men’s), 8.1 oz. (women’s) Heel-Toe Offset: 4mm; 29mm (heel), 25mm (forefoot)

SKECHERS GORUN ULTRA EXTREME, $85

This shoe is for you if … you like the soft comfort of a road shoe and run on mild to moderately technical trails.

Weight: 9.3 oz. (men’s), 7.3 oz. (women’s) Heel-Toe Offset: 4mm; 27mm (heel), 23mm (forefoot) This shoe is for you if … you want a soft, maximally cushioned shoe for running mild to moderate trails in wet, sloppy conditions.

Fit-Feel-Ride: Built for running through inclement weather, this is a weatherized version of the award-winning GoRun Ultra trail shoe that debuted in the spring. Like that model, the GoRun Ultra Extreme has copious amounts of super soft cushioning, a plush interior and an easy-flexing demeanor. Although it is maximally cushioned and higher off the ground than many shoes, it’s super light and nimble, and it serves up a smooth, completely unfettered ride. The water-resistant upper stops moisture from soaking through and keeps feet warm, making this shoe ideal for splashing through puddles, sloppy trails and wet roads.

Plus: Thanks to its plush cushioning and lightweight, pliable design, this shoe runs just as well on roads as it does on trails.

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Minus: This shoe has only modest toe box and sidewall protection, and lacks an underfoot rock plate.

Fit-Feel-Ride: When a brand tries to convert one of its leading road running shoes into a trail shoe, it’s typically suitable for basic smooth trails and gravel roads. But the Fresh Foam Trail—a modified replica of the award-winning Fresh Foam 980 road shoe—is a dynamic and versatile shoe that excels on many different types of terrain. Like its road shoe cousin, it has a snug, athletic fit, copious amounts of cushioning and a smooth, soft ride. Although New Balance says the foam configuration is the same as that in the original Fresh Foam road shoe, our wear-testers thought the ride of the trail shoe was considerably softer. It’s likely because the outsole lugs are semi-soft and enhance the plushness of the ride. Those directional lugs conform and grip to the variable surfaces (both wet and dry) and provide some degree of underfoot protection.

Plus: This shoe excels on all types of terrain from paved roads to semitechnical trails with rough surfaces.

Minus: This shoe lacks a rock plate and other protection necessary for extremely technical trails. Plus, a few of our weartesters thought the forefoot fit was too snug and unprotected, leaving toes prone to stubbing.

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WEAR-TESTER INPUT: “Light, low and fast! This is an ideal model for running fast or racing over any type of trail.”

MIZUNO WAVE KAZAN, $120

Weight: 9.8 oz. (men’s), 7.9 oz. (women’s) Heel-Toe Offset: 12mm; 29mm (heel), 17mm (forefoot) This shoe is for you if … you want a versatile, softly cushioned shoe for running on mild to semi-technical trails.

Fit-Feel-Ride: Mizuno said goodbye to its Ascend trail shoe last year, a longtime cushy favorite that was really just a road shoe with a knobby outsole. In its place is the Kazan, a more flexible, moderately cushioned and very agile shoe that is less beefy than the Ascend but considerably better across the board. The Kazan is a versatile shoe that does a little bit of everything pretty well, running dirt roads and smooth trails with ease but also holding its own on semi-technical terrain. Although it’s purely a neutral shoe, the wide profile and built-in structure from the thermoplastic “Wave” insert both offer a bit of inherent stability.

Plus: The Kazan’s directional flex grooves and widely spaced star-shaped outsole lugs allow for exceptional traction, foot flex and the ability to adapt to constantly changing terrain.

Minus: A few of our weartesters suggested the forefoot was a bit too spacious, taking the shoe’s agility down a notch from what it could be.

BROOKS PURE GRIT 3, $120

Weight: 9.9 oz. (men’s), 8.1 oz. (women’s) Heel-Toe Offset: 4mm; 26mm (heel), 22mm (forefoot) This shoe is for you if … you want an agile, speed-oriented shoe with exceptional “feel” for the trail on mild to very technical routes.

Fit-Feel-Ride: A light, sleek and low-to-the-ground shoe intended for technical trails, the Pure Grit 3 is slightly stiffer and offers better feel for the ground than previous versions, with just enough cushion and protection to keep your feet out of harm’s way. The snug fit is enhanced by a wide interior arch band and lacing system that keeps the foot secure in the heel and midfoot but allows more room in the forefoot. Like the paw of a cougar, the array of hex-shaped lugs in the updated outsole reliably grips rocky, gravelly and dusty terrain with equal purchase. It has a flexible forefoot rock plate, offering protection and confidence for natural foot movements in a low-to-the-ground package. For strong, agile runners, this shoe is versatile enough to cover soft, smooth trails and more rugged technical routes too.

Plus: The Pure Grit 3 is firmer, more responsive and more agile than its predecessors, making it an excellent choice for a racing, fast peak-bagging efforts or trail tempo runs.

Minus: Although it doesn’t give off a bare-bones or “barely there” sensation, there isn’t much cushioning compared to many other trail shoes.

TOPO ATHLETIC MT, $100

Weight: 8.2 oz. (men’s), 6.8 oz. (women’s) Heel-Toe Offset: 2mm; 19mm (heel), 17 mm (forefoot) This shoe is for you if … you want a low-profile, natural/minimalist trail shoe with exceptional “feel” for the trail and modest cushioning.

Fit-Feel-Ride: Topo is a new brand built on the premise that the foot should move as uninhibitedly as possible through the gait cycle. With the MT, it has designed a versatile trail shoe that offers both exceptional feel for the ground and minimal cushioning for running on all types of terrain. It lacks a rock plate, but the rubber outsole and moderate midsole thickness tend to keep sharp rocks, knobby roots and other pointy obstacles at bay. The fit is snug in the heel and midfoot, but decidedly roomy in the anatomically shaped toe box. Most of our wear-testers liked the minimalist, nimble feel of this shoe on milder terrain, but they also appreciated the wider toe box, easyflexing ride and reliable traction.

Plus: The interior is soft, plush and seamless, making barefoot running a realistic option in this shoe.

Minus: Several wear-testers used to more cushion or protection weren't as fond of this shoe's modern minimalist design.

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WEAR-TESTER INPUT: "It feels light, low to the ground and very agile and offers great feel for the trail.

It's ideal for fast, rhythmic running."

HOKA MAFATE SPEED, $170

Weight: 12.0 oz. (men’s), 10.3 oz. (women’s) Heel-Toe Offset: 4mm; 35mm (heel), 31mm (forefoot) This shoe is for you if … you want a maximally cushioned shoe capable of tackling mild to very technical terrain.

Fit-Feel-Ride: This Mafate Speed is true maximalism at its best. Yes, it has a ginormous midsole, putting your foot more than 30mm off the ground. But after a run or two getting used to it, it doesn’t feel overly large or clunky. The Mafate Speed has a very soft ride, plus it flexes, twists and stretches to meet the features on the surface of the trail. It definitely runs better on mildly technical to very technical terrain, but it’s not too shabby on featureless, rolling dirt paths and gravel roads either. Our wear-test team considered it an expert-level shoe, meaning if you’ve never worn Hokas before or run on technical terrain, you’ll need a period of adaptation in less maximally cushioned shoes and on milder terrain. But if you’ve worn Hokas previously on trails, you’ll totally get what the Mafate Speed is all about.

Plus: Like all Hoka shoes, the Mafate Speed includes a slightly rockered profile, a convex underfoot design that smoothly carries momentum through the gait cycle no matter your footstrike pattern.

Minus: This is a lot of shoe.

Compared to other trail shoes in this review (and compared to other Hoka models) the Mafate Speed isn’t light, but it's less of an issue on rocky terrain.

SALOMON SENSE PRO, $130

Weight: 8.8 oz. (men’s), 7.9 oz. (women’s) Heel-Toe Offset: 6mm; 20mm (heel), 14mm (forefoot) This shoe is for you if … you want a versatile shoe for running on a mixture of roads and mild to moderate trails.

Fit-Feel-Ride: A shoe designed to be versatile enough to cover both trails and roads with equal effectiveness, the Sense Pro is built on a sleek, lightweight package that offers great proprioceptive interaction with the ground and a good blend of lightweight cushion and low-profile outsole lugs. Because it’s meant to be a do-almosteverything shoe, it’s best for runs that mix smooth dirt trails, paved streets, gravel roads, concrete bike paths and some mildly technical terrain. It has just enough protective features to keep minor trail debris from becoming a nuisance, but it’s hefty and shielded enough to tackle really rocky trails. But if you only want to add one versatile shoe to your quiver or your budget requires it, this is a good one to consider.

Plus: This shoe’s versatility lends itself to racing too; it’s one of the few shoes that could be used for a trail race or a road race.

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Minus: Some testers liked Salomon’s quick-pull laces (several suggested that they were more effective than speed-lacing systems on other shoes) but most said they preferred traditional laces.

NIKE TERRA KIGER 2, $125

Weight: 8.4 oz. (men’s), 7.0 oz. (women’s) Heel-Toe Offset: 5mm; 21mm (heel), 16mm (forefoot) This shoe is for you if … you want a low-slung, natural/minimalist trail shoe with exceptional “feel” for the trail and modest cushioning.

Fit-Feel-Ride: Lightweight, snug-fitting and low-to-the-ground, the Terra Kiger 2 excels on smooth dirt trails and semi-technical terrain with smaller obstacles. With thicker soft cushioning in the heel but slightly less in the front of the shoe, this updated go-fast model offers a blend of crash-pad softness and proprioceptive forefoot engagement on impact. It has a collection of low-profile knobby outsole lugs from heel to toe for good traction on a variety of trails, plus a wide, full-contact footprint that creates inherent stability. The quick-flexing behavior and uninhibited ride inspire both speed and versatility. It can be a casual trail cruiser, a nimble mountain goat or an ideal trail racing shoe (up to about marathon distances for stronger, more agile runners), but it’s also capable of running any speed or distance on the roads too.

Plus: The half-gusseted wraplike tongue provides a very secure fit that helps keep the foot stable on off-camber terrain.

Minus: A few testers suggested the Terra Kiger 2 was too snug in the forefoot, and would have preferred running in a shoe a half-size larger.

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WEAR-TESTER INPUT: “This is the ultimate all-mountain cruiser with just enough there to keep your feet safe but not too much to the point it’s bulky.

It’s nimble, versatile, fast and fun.”

SAUCONY XODUS 5, $120

Weight: 10.8 oz. (men’s), 9.3 oz. (women’s) Heel-Toe Offset: 4mm; 23.5mm (heel), 19.5mm (forefoot) This shoe is for you if … you want a durable, protective shoe with aggressive traction for sloppy terrain or semi-technical to very rugged trails.

Fit-Feel-Ride: The latest version of the Xodus blends cushioning, aggressive outsole lugs and a form-fitting upper into a shoe capable of tackling the gnarliest terrain out there. The first thing you notice when you lace it up is a new upper that’s lighter, more form-fitting and more supportive, features that help give the shoe a twinge of agility on more rugged terrain. But the most obvious thing about this shoe is its top-end protection from big and small obstacles out on the trail. A full-length rock plate, a modestly reinforced toe bumper and the robust Vibram outsole—with jagged directional lugs throughout the heel, midfoot and forefoot—do an excellent job of keeping a runner’s feet out of harm’s way. But those protective features, combined with the thick, double layer of cushioning (one softer layer, one firmer layer) create a decidedly stiff sensation.

It’s a burly shoe that can tackle very rugged terrain, but it really only has one speed.

Plus: The traction is exceptional on all types of terrain, from large rocks to small pebbles, wet, muddy or dry.

(However, a few testers did report the outsole collecting sticky mud on occasion.)

ALTRA LONE PEAK 2, $120

NEWTON BOCO SOL, $129

Weight: 9.6 oz. (men’s), 7.7 oz. (women’s) Heel-Toe Offset: 5mm; 23mm (heel), 20mm (forefoot) This shoe is for you if … you want a lightweight, flexible shoe with moderate cushioning and exceptional “feel” for the trail.

Fit-Feel-Ride: This is Newton’s best trail shoe yet. With an ideal blend of moderate cushioning, modest protection and superior feel for the trail, it runs light, has the easy-flexing qualities of a road shoe and offers up an uninhibited ride. It has a sufficient amount of semi-soft cushioning and offers exceptional sensory interaction between the foot and the trail surface like the Boco AT, but the Boco Sol's lightweight, breathable upper evokes a feeling of being footloose and fancy-free. Like all Newton shoes, it has the brand’s Action/Reaction Technology lugs that compress an elastic film into a hollow chamber in the midsole to aid forward propulsion. The lugs are segmented and bordered by static lugs on the outside edges of the shoe. In sum, the Boco Sol serves up dynamic flexibility, great traction and reliable stability on smooth to moderate terrain.

Plus: The durable, double-reinforced toe bumper offers considerable front-end protection.

Minus: It’s not light or particularly agile, which is fine on the rocky, rootstrewn trails it was designed to tackle.

But our wear-testers unanimously agreed it was too much shoe on smooth trails.

Minus: A couple of weartesters felt the shoes were a bit long and/or that the toe box was a bit too roomy.

Weights: 10.9 oz. (men’s), 8.5 oz. (women’s) Heel-Toe Offset: 0mm; 26mm (heel), 26mm (forefoot) This shoe is for you if … you want a softly cushioned, protective shoe with a flat, “zero-drop” profile.

Fit-Feel-Ride: The moment you step into this shoe, you feel the luxurious cushioning created by two layers of midsole foam, a thick, softer layer below a semi-firm slice just under your foot. But moments into any trail run, you also sense the agility, easy flex and natural stride features. It’s a unique mountain running shoe that serves up an amazingly smooth and comfortable ride with numerous technical attributes that allow it to run over both flat and jagged trail features with ease. A flexible rock plate keeps sharp objects from poking the bottom of the foot, while aggressive direction lugs offer great traction and a reinforced toe bumper reduces the chance of stubbed toes. As with all Altra shoes, the Lone Peak 2 maintains the brand’s zero-drop profile mantra—meaning the foot sits on a level platform with no heel-toe slope—as well as its wide, foot-shaped forefoot. While those features can take some getting used to, our wear-testers mostly gushed about the combination of soft cushioning and underfoot protection.

Plus: The lightweight upper of the Lone Peak 2 offers abrasion resistance while also enhancing the snugged-down fit.

Minus: Our wear-testers thought this model ran about a half-size larger than their normal size.

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CROSS-TRAIN TO GET FITTER AND FASTER Advance your training, build functional strength and improve your speed with these non-running workouts.

BY MARIO FRAIOLI PHOTOS BY DAVID CLIFFORD

CLICK HERE to watch a video about dje’s Roberto Man training.

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W

Roberto Mandje, a 2004 Olympian and elite trail runner, works out on the TRX Suspension Trainer at RallySport Health and Fitness Club in Boulder, Colo.

hen most runners hear the word “cross-training,” they think of various forms of non-running exercises doled out by coaches or physical therapists as “punishment” for being injured. The prevailing thought is: Why would I willingly partake in another form of aerobic exercise when I could be running more?

It turns out there are plenty of good reasons to develop a regular cross-training routine.

While many dedicated runners will cross-train only when injury forces them out of their running shoes, deliberately incorporating aerobic cross-training workouts into your training schedule can help you safely increase your weekly training volume, build functional strength, enhance recovery and even contribute to building your speed and overall athleticism.

A well-placed cross-training session gives healthy runners a break from the pounding of running while still engaging the aerobic system and getting blood flowing through the muscles.

Injury-prone runners who don’t respond well to heavy mileage can even replace some of their usual workouts with an equivalent crosstraining session to maintain a high overall workload while minimizing the risk of getting injured.

Over the following pages, we’ll take a look at the what, why and how of four highly effective forms of aerobic cross-training: water running, spinning, elliptical training and stair climbing.

These four activities most closely resemble the mechanics and demands of running and serve as a great supplement to the miles put in during any week of training.

If done on a regular basis, they can help you become a stronger, fitter and faster runner.

>>

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WATER RUNNING What is it?  WATER RUNNING MIMICS THE motion of land running without the impact. Best performed in the deep end of a pool, it can be done with or without a flotation belt. Run tall, with erect posture, keeping your core tight and your legs firing like pistons underneath your hips. Keep your arms by your sides and move them back and forth as you would while running.

Done correctly, you will move back and forth across your lane of the pool (albeit slowly), but unlike land running, it’s impossible to log equivalent “mileage" in the pool. Focus instead on running for the same amount of time as your typical running workouts.

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Why do it?

How do you incorporate it?

THE PURPOSE OF WATER RUNNING can be two-fold. An “easy” run in the water is a great way to recover from a long run or hard workout on land, as it allows you to stretch your legs out at a low heart rate without the impact. A hard interval session in the water, comprising intense 30–90-second repetitions, can also occasionally replace a speed workout on land without the wear and tear on your body. The no-impact nature of water running is a great way to add running-specific volume and intensity to your training program without the worry of developing an impact-related injury.

 THE DAY AFTER A LONG RUN OR HARD workout, run for 30–60 minutes at a low heart rate in the deep end of a pool.

This can replace an easy run, or it can be combined with a 20–30-minute shakeout run on land, allowing you to get in a longer “run” split between land and water. For a more challenging workout, 15 minutes’ worth of hard intervals in the range of 30–90 seconds with half to equal recovery time (45–90 seconds) makes for a great workout. The resistance of the water will slow your turnover, so drive your knees and pump your arms in a sprinting-like fashion to keep your heart rate high, focusing on matching the effort of your land running workouts.



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ELLIPTICAL TRAINING What is it?  ELLIPTICAL MACHINES, A GYM staple, and the ElliptiGO, an elliptical apparatus on wheels, both feature pedals that allow your legs to move in a way that resembles the running motion without impact with the ground. The elliptical machine essentially permits you to run in place indoors, while the ElliptiGO can be ridden on the road.

Why do it?  BECAUSE YOU’RE STANDING and mimicing the running motion, the elliptical or ElliptiGO helps you replicate a regular run workout better than standing up on a spin bike does.

Also, you can easily manipulate the resistance of the elliptical machine, or the gears on the ElliptiGO, to make your workout as hard or as easy as you would like. The easier it is the more you replicate your running cadence.

The harder it is, the more you build the micro muscles used in running—just like a session of hill repeats.

How do you incorporate it?  ON THE ELLIPTICAL MACHINE, a 30–60-minute session at a low resistance setting can replace an easy training run—or you can increase the resistance to simulate a hill workout or tempo run. Many elite runners, including Meb Keflezighi and Lauren Fleshman, use an ElliptiGO to replace secondary runs during the training week in order to “run” without impact and enhance recovery. You can also do harder interval workouts on a closed road loop, or hill repeats, much in the same way as a road bike.

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CROSS-TRAIN TO GET FITTER AND FASTER

SPINNING What is it?  INDOOR RIDING, WITH EITHER a road bike on a stationary trainer or a spin bike in a spinning studio, gives you a workout without the interruptions of road cycling. Standing up on the bike is an appropriate running replacement (although not as effective as water running or an elliptical machine) and is a great way to get your heart rate up for extended periods of time.

Why do it?  SPINNING INDOORS CAN serve the purpose of a high-heartrate interval workout or impact-free recovery session, depending on what you have on tap that day.

Getting on the bike is a perfect warm-up for running, an acceptable substitute for a hard workout or a good way to add in extra aerobic training volume without additional impact on your body. Plus, you can mimic the high cadence of efficient running and, with harder sessions, you build more explosive power for fast running.

How do you incorporate it?  BEFORE HEADING OUT FOR A run, warm up with 15–20 minutes of easy spinning in order to get your legs moving and heart rate elevated. You can also replace a 30-minute recovery run with an easy 45-minute spin on the bike.

Swap out a longer marathonpaced workout with spinning for 60–90 minutes at a moderate effort, followed by 30–60 minutes at your goal marathon pace.

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LEANER, LIGHTER, FASTER

LEAN ATHLETES ARE FASTER. They waste less energy, dissipate more heat, and even gain more

7 3/8" × 9", 240 pp., $24.95, 9781937715151 | 6” × 9”, 288 pp., $18.95, 9781934030998

fitness from every workout. But fad diets are dangerous for athletes. You need Racing Weight Cookbook, a cookbook of 100 flavorful recipes made with the best foods for triathletes, cyclists, and runners.

Racing Weight Cookbook will help you hit your ideal weight without compromising your performance. Using these recipes and Matt Fitzgerald’s proven Racing Weight program, you’ll improve your diet, manage your appetite, balance your energy sources, and time your meals and snacks—all while enjoying delicious breakfasts, lunches, and dinners.

Get lean and get faster with the new Racing Weight Cookbook.

Available in bookstores; bike, tri, and running shops; and online. Try free recipes at www.racingweightcookbook.com.

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CROSS-TRAIN TO GET FITTER AND FASTER

Additional cross-training workouts

STAIR CLIMBING What is it?  USUALLY FOUND IN A GYM, the stair climber features a revolving set of stairs with adjustable speed, and mimics walking up a never-ending incline.

(Some of the same effects can be created by doing repeats on stadium stairs or a tall set of bleachers.)

BATTLE ROPES  SWINGING THESE LARGE ROPES for just a few minutes is a lot harder than it looks! A battle ropes workout will get you breathing heavily and target the arms and shoulders while forcing you to stabilize the core over your center of gravity.

Why do it?  WALKING UP STAIRS AT A vigorous effort is a low-impact aerobic activity that reinforces the basic tenets of good posture and sound mechanics while elevating your heart rate and improving lowerleg strength. It can be a great tool for runners who are weak on uphills and it can also help build the muscles that will enhance your running speed.

How do you incorporate it?  UNLIKE THESE OTHER activities, the stair climber isn’t a great recovery option since it requires a constant climbing effort. It can, however, be an ideal off-season training tool to work on form, cadence and lower-leg strength, especially for runners who live in flat areas and aren’t able to incorporate regular hill workouts into their routine. Getting ready for a hilly trail race? Get a little more bang for your buck—after a long run, hit the stair climber for 15–30 minutes to practice climbing on tired legs.

Go to competitor.com/crosstraining for more cross-training articles and videos.

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TRX  THIS SUSPENSION SYSTEM, which can be mounted almost anywhere around your house, can be easily manipulated depending on what area of the body you want to target. It takes advantage of your own body weight to provide a great total-body strength-training workout.

JUMP ROPE  NOT JUST FOR KIDS IN A playground, jumping rope is not only a good workout but it's also a great running gait tool. It can improve hand-eye coordination, train you to land on the balls of your feet and improve lower-leg strength, agility, elasticity and running cadence.

COMPETITOR | OCTOBER 2014

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Download RockMyRun FREE on www.rockmyrun.com/freeapp

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CROSS-TRAIN TO GET FITTER AND FASTER

Cross-training at home When your workout requires more than running shoes, these portable pieces give you the tools you need for a full-body session. —Allison Pattillo

Barracuda Hand Paddles $10.50, barracudausa.com

Stamina| X Boulder Fit Doorway Trainer $80, staminaproducts.com u Rock-climbing grips and multiple grip positions for pull-ups help runners develop full-body functionality. The trainer also works as an aid for dips and pushups.

With eight cast-iron plates, two handles and four collars, you can get the benefit of a full set of dumbbells in one easy-to-store kit. u

Yogitoes Vapor Mat Towel $68, yogitoes.com u Absorbent and antislip, this towel helps you stay put for yoga and post-run stretching.

Barracuda Pull Buoy $12, barracudausa.com u Maximize pull-drill efficacy with an ergonomic foam block designed to keep legs afloat and in the proper position.

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Scott Draper

CAP Barbell 40-pound Dumbbell Set and Case $100, capbarbell.com

u Improve efficiency and swim position and build upperbody strength with every stroke of these quickfit, ergonomic paddles.

9/12/14 11:28 AM

© 2014 ALSAC/St. Jude Children’s Research Hospital (18830)

Cross the line from runner to hero.

Become a St. Jude Hero and run for a reason.

Experience an act greater than finishing a race, become a hero for St. Jude Children’s Research Hospital. St. Jude is working towards a day when no child dies in the dawn of life. You can help us close the distance.

Participate as a St. Jude Hero at one of these upcoming events.

stjudeheroes.org

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January 25, 2015 New Orleans, LA

March 15, 2015 Los Angeles, CA

April 25, 2015 Nashville, TN

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CROSS-TRAIN TO GET FITTER AND FASTER

Focusing on highintensity training over high-mileage volume can help reduce injury risk by improving strength, balance and mobility.

Q: What are the main points of CrossFit Endurance?

A: First, it is a training program that requires less time and less pounding on the pavement, reducing the chance of injury. More important, it is the means to building and sustaining overall good health. One of the central ideas behind CrossFit Endurance is replacing long aerobic runs with short, hard bouts of effort. But CrossFit Endurance is also about health and sustainability too, and incorporates nutrition, mobility and balance.

Q: How can CrossFit Endurance make someone a better runner?

F

or years, CrossFit Endurance founder Brian MacKenzie has been saying that traditional half-marathon and marathon training based mostly on high-mileage running is all wrong.

Instead of building runners up, it winds up breaking them down and leaving them prone to injuries, fatigue and burnout, he says.

In his new book, Unbreakable Runner, MacKenzie tears down these traditions to reveal the new rules for fast, powerful running.

Q: What’s wrong with many of the traditional half-marathon/marathon training programs out there?

A: Most runners are running too much mileage and not working enough on running skill, functional strength, balance and flexibility. There’s no disputing that the high-mileage approach founded by Arthur Lydiard developed a pathway for success. But is the high-mileage model the only way to the top of the mountain?

Or the healthiest? With as many as 75 percent of runners injured every year, it seems the traditional approach breaks runners down more than it builds them up. Plus, too much running volume can increase the speed of aging through the production of free radicals and the subsequent effects of oxidation. The 56

result is an endurance athlete wrinkled beyond his or her years.

Q: What’s an alternative to the highmileage approach?

A: Instead of focusing on high mileage week after week, built on long runs and incorporating periodization, runners should focus on functional strength and conditioning and replacing cardiovascular endurance with muscular stamina. Studies have shown that highintensity interval training, which is the basis of CrossFit Endurance, can get you the same results as high-volume training—but with less running. CrossFit Endurance offers an empowering alternative to that unpleasant roller coaster of success, then injury.

Q: What else can a runner gain from CrossFit Endurance?

A: A runner training in CrossFit Endurance will incur less damage to mobility and range of motion by incorporating workouts that improve range of motion in the joints and muscle tissues. CFE also leads to increased production of the human growth hormone (which helps counter the natural loss of muscle mass that comes with age) and a revved-up metabolism to burn excess body fat.

It will lead to improved coordination of upper- and lower-body muscle groups through the inclusion of compound movements in training.

 For more about Unbreakable Runner and other new running books, go to velopress.com/ category/running.

Chris Bishow

A New Way to Train

A: The basis of CrossFit Endurance is about creating sustained or increased performance while running fewer miles overall, reducing injury risk by replacing “junk” mileage with functional fitness workouts that train the same energy systems and increase explosive power and speed. Ultimately that can lead to better race performance through greater strength, improved form and greater running efficiency.

COMPETITOR | OCTOBER 2014

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DESTINATION SAN ANTONIO, TX

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BY MACKENZIE LOBBY

BEST KNOWN FOR its burgeoning food and drink scene and historic Texas flair, San Antonio also touts a rapidly growing running community. While often overshadowed by the active ethos of Austin 75 miles northeast, the Alamo City has become home to an influx of enduranceminded athletes who are shaping the growing running reputation.

“In the past five years it seems the running population has exploded in San Antonio,” says Julie Olsen, a coach for the Soler’s Fit/USA Fit San Antonio running group. “There are races every weekend, social runs scheduled by many groups about every day of the week, and several training programs now available.”

With charming neighborhoods that include Victorian mansions as well as quirky bungalows, plus countless historical sites and meandering river trails, San Antonio appeals to harriers of every stripe. Encouragingly, the city has made it a priority to expand the local park system of both paved and off-road trails to accommodate the hordes of runners, clubs and teams that take to the trail each day.

“There is definitely no shortage of options for short or long runs in the area, nor groups to run with,” Olsen says.

With so many opportunities for good running, along with the limitless local dining options, it’s easy to see why runners have begun to flock to the secondlargest city in Texas. The city’s famous margaritas, tacos and tamales are no doubt best enjoyed after a brisk jaunt on foot around the city.

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CLICK HERE t to read abou in g in nn trail ru Moab, Utah!

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• San Antonio will eventually have 130 miles of trail for runners and cyclists that will encircle the entire city. But even the current network of multi-use paths features some of the area’s most stunning and impressive natural landscapes.

where to

The river walk is a san antonio icon as well as a popular spot for runners to log some training miles.

Kurtis Kronk

RUN

vWith 15 total miles of paved trail, the River Walk will take you past the Alamo, the quaint King William Historic District and the San Antonio Museum of Art. To add on more run time, the 10-mile Mission Reach Trail serves as an extension of the River Walk, following the San Antonio River.

Part of an ecosystem restoration project, that stretch features riparian woodlands and natural aquatic habitats. If you’re looking to do a workout, check out the Leon Creek Greenway, which has quarter-mile markers, water and rest stops every few miles. Its 13.5 miles of paved multi-use trails and countless off-road routes has something for every runner. With the help of the San Antonio Road Runners, McAllister Park on the north side of town offers paved running trails, along with more than 10 miles of undeveloped paths perfect for trail and cross-country runners.

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San Antonio, TX

destination where to

eat&drink x Many running groups like to meet in the Southtown area—a great neighborhood with a vibrant restaurant scene. La Tuna Bar (100 Probandt St.; latunagrill.com) is known for its loaded fries topped with sour cream, cheese and bacon, perfect for a post-long-run snack. Indulging in the woodfired pizza and craft beer from Stella Public House (1414 Alamo St.; stellapublichouse.com) is another great way to finish any run. If you’re in need of a thirst-quencher, try the Texican Lager from Blue Star Brewing (1414 Alamo St.; bluestarbrewing. com). For mouth-watering barbecue, head to the Pearl District for slow-smoked beef brisket and deep-fried grits at The Granary 'Cue & Brew (602 Avenue A; thegranarysa.com). Of course no one should visit San Antonio without experiencing its famous Tex-Mex fare, done famously well at the 24-hour, family-run Mi Tierra Café y Panaderia (218 Produce Row; mitierracafe.com) in the Market Square neighborhood.

where to

race

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Rock 'n' Roll San antonio Marathon

WEATHER

k San Antonio’s summers encourage most runners to set off at sunrise to beat the heat. Semitropical warm and muggy air from the Gulf of Mexico 140 miles away often descends on the city. As winter approaches, however, the temperature can sometimes even dip below freezing. While it is typically coolest in January, much of the fall and winter is nearly ideal running weather. But be warned: San Antonio sits in one of the most flood-prone regions in North America, so be sure to have a back-up plan for your route after a big rain—particularly if you’re a trail runner.

the granary

San Antonio is often dubbed “the place where sunshine spends the winter,” thanks to clear skies and temperate weather. k Many of the local running shops in San Antonio not only peddle shoes, but they also host group runs, coach local athletes and put on events around the city. Soler’s Sports (multiple locations; solerssports. com) has four locations in the city, where the store trains around 400 runners a year for marathons and half marathons. Don’t forget to ask about its Sunday social runs that feature multiple distances and post-run treats. We Run San Antonio (23127 IH10

The Alamo

best

sites

This former Roman Catholic mission, and of course the site of the famous battle in 1836, is the city’s top tourist attraction.

West; werunsanantonio.com) and iRun Texas (20079 Stone Oak Pkwy; iruntexas.net) also host regular training groups, and offer custom shoe fitting through gait analysis and an injury history intake. Run Wild Sports (1900 Broadway; runwildsportssa.com) near downtown places an emphasis on servicing runners, walkers, yogis and everyone in between. The store offers a wide selection of shoes, from minimalist to motion control.

River Walk

The popular River Walk follows the San Antonio River and is known for its array of shopping and dining spots.

Natural Bridge Caverns

At the largest show cave in Texas, cavern tours will take you 180 feet underground to explore stalagmites, stalactites, and other impressive rock formations.

Clockwise from top left: photorun.net, Sunni Hammer, Courtesy of Stella Public House

j Nearby New Braunfels hosts the Chosen Marathon (Oct. 25; chosenmarathon.com), which takes runners along the Guadalupe River and feels a world away from the big city. While there are plenty of one-off races around San Antonio, there are several event series that have gained a sizeable following.

Huarache Turbo Race Series (huaracheturbo. com) offers handmade awards, cash prizes and costume contests. From the Dia de los Muertos Night Run (Nov. 1) to the Be My Valentine Run (February 2015), these and other events will keep you busy all year long. Similarly, the CarreraThon Gusto Series (carrerathon.com) offers 5K and 10K events, as well as 10-mile and 20mile races at the Gusto Push (Nov. 13). For more distance and tunes, the Humana Rock 'n' Roll San Antonio Marathon & ½ Marathon (Dec. 6; runrocknroll.com) is known for its festive and fun courses. If you’d rather tackle a race as part of a team, round up some comrades for the Carrabbas Half Marathon Relay (June 2015), put on in McAllister Park by the San Antonio Road Runners.

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MY FAVORITE THINGS MID-ATLANTIC

HERE ARE A FEW OF HIS FAVORITE THINGS FAVORITE POST-RUN TREAT Vegetable pizza at Argia’s Italian Restaurant 124 N. Washington St., Falls Church argias.com

“The eggplant and red peppers on the pizza shakes the aches and pains away.”

FAVORITE LOCAL RACE Army Ten-Miler

“The distance is still manageable even while I’m busy planning for the Marine Corps Marathon.”

FAVORITE RUNNING SHOE Brooks Glycerin 10

“There’s cushion and support in the midsole. They’ve helped me avoid any nasty running injuries.”

RICK NEALIS

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its first cancellation.”

As tensions mounted and runners panicked, Congress finally reopened the government 11 days before MCM’s race date. Nealis, who was awarded 2010 Race Director of the Year at the annual Road Race Management Race Director’s Meeting held in Florida, sent an exuberant email to 30,000 competitors. “We are SO on,” he wrote.

“See you at the start line!”

A runner himself, Nealis knows the heartbreak tethered to a possible race cancellation, especially after many months of training and anticipation.

He took up the sport as a young Marine and since then has completed five marathons, setting a PR of 3:09 at the MCM in 1983. “I was on track for a 2:58,” he says. “I hit the wall in Hains Point. Lesson learned. Complete your long training runs.”

But the most valuable lesson he’s picked up through the years? Learning to “adapt and overcome,” a Marine credo he applies to both running and his career.

“Running pushes the limits of your mettle and teaches you that you are strong, will overcome and adapt to any challenges,” he says. “It pays us back tenfold from what we put in.”

—SARAH WASSNER FLYNN

6641 Arlington Blvd., Falls Church fdbpizza.com

“There’s nothing like a delicious scoop of your favorite ice cream. OK, maybe two scoops.”

FAVORITE LOCAL RUNNING SHOP VA Runner Multiple locations varunner.com

“The staff is friendly and knowledgeable and completely supportive of the local running scene.”

FAVORITE SONG TO RUN TO “Bad Romance”

by Lady Gaga

“It makes the pace of the run a little quicker.”

FAVORITE MCM MEMORY

“When Oprah ran in 1994, we put the young Marine devil dogs outside of her RV to keep the paparazzi at bay. Oprah was so impressed that she commented on how she wished she could take a couple of these Marines with her on all her travels.”

Kathy Reesey

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IN HIS 21 YEARS AS race director for the Marine Corps Marathon (MCM), Rick Nealis has faced a slew of stressful situations. There was the attack on the Pentagon just weeks before the 2001 race. Then, there were major security concerns with the infamous D.C. Beltway sniper attacks paralyzing the area in 2002. Even the 2005 lying in state of civil rights activist Rosa Parks in the U.S. Capitol impacted the MCM course, which starts on Route 110 in Arlington, Va., and winds through the nation’s capital before ending at the Arlington National Cemetery.

Throughout it all, the race went on.

However, last year, it nearly didn’t. With the federal government shut down just days before the race, Nealis, of Falls Church, Va., faced the harsh reality that his event was in serious jeopardy.

More than half of the course is run on National Park Service property, which was officially closed during the shutdown.

“When you put sequestration in the same category as [9/11], you can see the seriousness of the situation,” Nealis says. “The unknown is something, as Marines, we’re trained to anticipate, but without 100 percent support from our partners, the marathon was within hours of facing

FAVORITE INDULGENCE Ice cream at Frozen Dairy Bar and Boardwalk Pizza

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TRAILHEAD MID-ATLANTIC

BY THE NUMBERS

Bags of Jelly Belly Sports Beans handed out along the Marine Corps Marathon course.

Miles it would take a 175-pound person running at a 10-minute-mile pace to burn 512 calories, which is the number of calories consumed for a single Ben’s Chili Bowl halfsmoke hot dog at the DC Half and Half Marathon on Nov. 8.

The 5K split for Reston, Va., native and former track star Alan Webb at a sprint triathlon on July 26 in Quebec, after a 750-meter swim and a 20K bike ride.

The Grant at Willowsford

T

ASHBURN, VA

BUZZ WORTHY!

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more than 1,000 acres of lush nature with plenty of real estate eye candy. And if you leave thirsty for more rugged running action, no worries, you can return on Nov. 1 to take part in the next race installment of the Rev3 series at the nearby Greens at Willowsford trailhead. For trail info and to register, visit rev3adventure.com. —S.W.F.

Number of local craft beers on tap at the Victoria Gastro Pub Running Festival finish line in Columbia, Md., on Oct. 5. The five taps include Flying Dog, Heavy Seas, Jailbreak, Troegs and Union Craft breweries.

At 16, Cameron Gallagher wanted to make a difference. She saw running as the avenue that would motivate others to step up—and speak up—for those in need. Tragically, Gallagher, of Richmond, Va., died of a heart condition shortly after crossing the finish line of the Shamrock Half Marathon last March. Now, her family and friends are making Gallagher’s goal a reality through a nonprofit named in her honor. Kicking things off with a 5K last month, the Cameron K. Gallagher Memorial Foundation aims to raise funds for a different, select charity each year, just as Cameron envisioned. To donate, visit speakup5K.com.

Courtesy of Bushnell Photography

THE SITE OF THIS year’s Rev3 Fall Foliage Trail Run and Mountain Bike series on Oct. 25, the Grant at Willowsford ribbons through a tiny development in Virginia’s leafy countryside.

It features singletrack trails, open fields, pine forests and thick oak groves. Just off of Route 50 in Loudoun County, the trail system also accesses

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RACE READY MID-ATLANTIC

MUST-DO RACES HOKIE HALF MARATHON AND 5K Oct.12; Blacksburg, Va. hokiehalf.com

Virginia Tech proud? Show off your Hokie spirit, in honor of the school’s mascot, by participating in the second annual race, run on both roads and trails in the areas surrounding the university campus.

With a fast course and a hefty $1,000 prize purse doled out to the top three men and women, expect a top-notch field (last year’s male and female half marathon winners clocked in at a speedy 1:07:25 and 1:16:11, respectively). But no matter your pace, live music along the way will keep you moving toward the finish line, where you’ll earn the oneof-a-kind Hokiebird finisher medal.

SPOOK HILL CIDER & WINE 4 MILE

DC HALF AND HALF MARATHON

• If racing through the town that served as the setting for the “Blair Witch Project” isn’t spooky enough, then try running through a Civil War-era cemetery in the early light of the morning. That’s just what you’ll get in this 4-miler through this sleepy, historic town outside of Frederick. However, this race is less scary and more saucy—runners will loop through both the Boordy Vineyard and the Distillery Lane Ciderworks’ orchards. The first 250 pre-registered runners will receive wine glasses, and the “Mean Runner” award will go to the participant who finishes smack-dab in the middle of the pack. Cheers to that!

Move over Gu and Powerbars!

Mid-race fueling takes on a new meaning in this unique event where runners test their endurance—and the strength of their stomachs—by running 6.55 miles while eating a “half-smoke” chili dog with onions at Ben’s Chili Bowl, and then running another 6.55 miles to the finish line.

The chili dog and a side of chips must be completely consumed before participants are cleared to continue on (veggie options are available for meat-free runners). But this race isn’t all about gluttonous bragging rights; proceeds go to ScholarCHIPS, which provides school funding for children of incarcerated parents in D.C.

Nov. 8; Washington, D.C. halfandhalfmarathon.com

To submit regional content, email epolachek@competitorgroup.com

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From top: Jon Flemming; Peter Magnuson

Oct. 18; Burkittsville, Md. southmountainheritagesociety.org

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MY FAVORITE THINGS MIDWEST

HERE ARE A FEW OF HER FAVORITE THINGS FAVORITE PLACE TO RUN Chicago’s Lake Shore Drive and the Oregon coast FAVORITE PIECE OF RUNNING ADVICE

“You got this. You know? You can do it. Running is for you, and so just keep going, and it will get easier, and you will start to hunger for the miles.”

FAVORITE CHICAGOAREA RACE

“Other than the Girls on the Run Chicago Central 5K in Grant Park with my daughter, Ella, my favorite Chicago area race is not a race, but the Chicago Area Runner’s Association’s 20-Miler.”

Kris Smart

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“We provide them with everything they need to achieve that 5K experience,” Smart says. “It’s just amazing to see them when they realize, ‘I can actually do this.’”

Smart was 39 years old when she started running outside for the first time and took to it almost immediately.

“It was 50 weeks between when I did my first 5K and the Portland Marathon,” she says.

“Every time I made another breakthrough, I just wanted to do more.”

Smart has since finished the Chicago Marathon twice, and has a full slate of half marathons and other races this fall.

The Oregon native moved to Chicago in 1998, when she took a job with Chicago Cares, where she stayed for nearly 16 years. About two years ago she took over as executive director of GOTR Chicago. “It couldn’t be a better fit for me,” she says.

She’s also keeping busy with the fall session of GOTR, which will culminate with the Girls on the Run 5K at Montrose Harbor on Nov. 15. The event, like all of the organization’s 5Ks, are open to the public as well as the girls in the program.

There’s also the Sparkle and Shine Gala held at the Drake Hotel in Chicago on Nov. 21, which celebrates the season with a formal event.

“It’s just a great party,” Smart says. “A way to celebrate with all of our volunteers and a bunch of people who believe in our mission.”

—JEFF BANOWETZ

FAVORITE WORKOUT

“I love a long run where I have a distance but not a destination.”

FAVORITE PRO ATHLETE Triathlete Chrissie Wellington FAVORITE WAY TO UNWIND (BESIDES RUNNING) Photography FAVORITE RESTAURANT

“I like getting a little something to share from a few food trucks, like The Tamale Spaceship. I’ve been known to chase down a food truck in a pair of stilettos to get the last container of white cheddar and truffle oil mac and cheese.”

FAVORITE PREWORKOUT MEAL A peanut butter sandwich

Courtesy of Kris Smart

K

KRIS SMART, THE EXECUTIVE DIRECTOR of Girls on the Run (GOTR) Chicago, knows firsthand the anxiety that can come with runing for the first time.

“I really didn’t do anything athletic growing up,” she says. “I finally started exercising when I lived down the street from a gym. But I thought, I can’t run outside. That’s for athletic girls. That’s not for me.”

But a tweet she wrote to that effect was answered by Fleet Feet Chicago.

“Because of their encouragement, I went in that afternoon and they fitted me for my first pair of shoes—and I ran outside for the first time since I was a child,” she says.

Now the 44-year-old mother of a 10-year-old girl is using that experience to help others discover that running can be for anyone by utilizing the sport to help girls excel in all aspects of life.

“Girls on the Run helps girls build healthy life skills and how to stand up for themselves,” she explains. “Girls are often taught it’s more important to be nice. They don’t want to make anyone uncomfortable. But this program is about how to have those uncomfortable conversations, about being your own person.”

This year more than 8,000 girls in the Chicago chapter alone will go through the program. It involves a 12-week session in which the girls train for a 5K twice a week while being mentored by a coach. They finish off the program with a 5K race organized by GOTR.

FAVORITE SHOE Brooks Ravenna

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TRAILHEAD MIDWEST

BY THE NUMBERS

Miles of the Des Plaines River Trail, which spans nearly all of Lake County and encompasses 12 forest preserves. The Des Plaines River Trail Races on Oct. 18 features much of the trail during its 50-mile, marathon and half-marathon races.

Total acres of the world’s largest corn maze in Spring Grove, Ill. The annual World’s Largest Corn Maze 5K on Oct. 19 will take runners through hundreds of turns as they make their way through the corn. Don’t worry—the course is well marked with police tape to keep you from getting lost.

Green Bay Trail

T

The number of live plants cultivated

by The Morton Arboretum in Lisle, Ill. Come see the fall colors for yourself at the Fall Color 5K on Oct. 5. The challenging (that is, very hilly) course offers a great tour of the grounds.

WILMETTE TO HIGHLAND PARK, IL

BUZZ WORTHY!

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turned into a multi-use path that runs parallel to the Metra rail line. Running through several suburban downtown areas, the trail features a mix of crushed limestone, asphalt and even some city streets. The tree-lined path and access to water make it great for long runs in the fall, and a connection in Highland Park to the Robert McClory bike path offers another 25 miles of trail that travels all the way to Wisconsin. traillink.com —J.B.

Passengers who flew out of O’Hare International Airport in 2013.

Experience the facility from a different point of view on Oct. 5 at the O’Hare 5K/10K on the Runway, which, as the name suggests, features a course on the tarmac.

Kenya’s Rita Jeptoo, who won last year’s women’s race, will return to the Chicago Marathon on Oct. 12 to defend her title. She ran the fastest women’s marathon time of 2013 with 2:19:57. This past April, she won the Boston Marathon by setting a new course record of 2:18:57. Perhaps Paula Radcliffe’s Chicago Marathon course record of 2:17:18, set in 2002, may be within reach for Jeptoo this year. chicagomarathon.com

Eli Naeher

THE GREEN BAY TRAIL is one of the more popular rail-to-trails in the Chicago area. The trail’s use, however, precedes even the railroad.

The initial trail was created in 1836 for stagecoaches to transport people from Chicago to Green Bay, Wis. It later became the route for the Chicago North Shore and Milwaukee Railroad, which was eventually abandoned in 1955.

In the 1960s the 9.5-mile trail was finally

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RACE READY MIDWEST

MUST-DO RACES ROCK 'N' ROLL ST. LOUIS MARATHON AND 1/2 MARATHON

Oct. 18–19; St. Louis runrocknroll.com/st-louis Get a taste of St. Louis at this Rock 'n' Roll event, which also features a 5K this year. Each course will offer a great tour of the city, and start and finish in downtown with a beautiful view of the arch. A two-day health and fitness expo will feature more than 60 exhibitors, free samples and the latest in running gear. On race day, runners will be entertained by musical acts all along the course, as well as a headline concert after the event at the post-race celebration.

FRANK LLOYD WRIGHT RACES

HOT CHOCOLATE 15K/5K

Celebrating its 38th running this year, the Frank Lloyd Wright Races offer flat and fast courses that highlight the buildings of the city’s famed architect.

The 5K and 10K runs start just east of the Oak Park River Forest High School, which is the site of the post-race pancake breakfast. All runners will receive a long-sleeve race T-shirt, a jam-packed swag bag and a coupon for a free scoop of ice cream from Culvers.

A youth 1-mile fun run will also be held for kids ages 7 to 14.

• Chicago’s sweetest race returns to Grant Park and this year all runners will receive a men’s or women’s fleece-lined, full-zip hooded sweatshirt with entry. The post-race celebration will once again feature hot chocolate and fondue to help quickly replenish all those calories you just burned. Both the 15K and 5K feature downtown courses that start and finish in Grant Park, plus this year’s runners will receive free photos and videos of themselves after the race.

To submit regional content, email epolachek@competitorgroup.com

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From top: Rod Mar; Courtesy of Chicago Photo Press

Nov. 9; Chicago hotchocolate15k.com

Oct. 19; Oak Park, Ill. flwraces.com

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MY FAVORITE THINGS MOUNTAIN WEST

HERE ARE A FEW OF HER FAVORITE THINGS FAVORITE RUNNING SHOES Adidas Kanadia

“These trail running shoes have extra room at the toe for going downhill, and the rugged soles prevent slipping on dirt. I love these shoes so much that I went out and bought another pair.”

I

“I WILL NOT GO SO FAR as to say that cancer was a ‘gift,’ because it was awful, and I don’t want to ever go through it again, but I’m definitely a different, better person as a result,” says 58-year-old mother Dawn Murphy of Reno, Nev. “Now my first thought when I wake is, thank you!”

Gratitude isn’t the only thing cancer taught Murphy. Literally “running” through it showed her all kinds of new strength. After competing in the longest allowed distance for girls growing up in the 1970s—a half-mile—Murphy got hooked on the sport.

“Then in college, I took a P.E. class about jogging (a new sport back then), and that’s when I officially became a distance runner,” she says.

Little did Murphy know she’d be in the long haul with cancer. “Besides my 6-mile daily run, I’ve also been a stickler for what foods I put into my body and have always stayed on top of the latest trends,” she says. “With my ultrahealthy lifestyle and zero genetic precursors, I believed that I was immune to serious disease.”

Then in 2012, a breast cancer diagnosis following a routine mammogram came as a complete shock to the health-conscious runner.

Murphy opted for a lumpectomy to remove

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the tumor and sentinel lymph node, but in the process she received devastating news that the cancer had spread. She was now forced to consider what she dreaded most: chemotherapy.

“I vowed to not go through any procedure that would have me losing my hair—until I met with my oncologist,” Murphy recalls. “He punched my particulars onto a website and showed me the odds of still being alive in five years with and without chemo. Graphs and numbers depicting life expectancy will trump vanity every time. I told him I would do it.”

Through nausea, depreciating energy and chemotherapy’s cruelly ironic weight gain, Murphy gradually emerged from merely huffing and puffing to the nearest corner to winning the local Northern Nevada Race for the Cure’s survivor class last October. She has also embraced a new running route filled with steep, gravelly hills.

“Small changes in thought have made a profound difference in my life,” she says. “As I head out for my daily run, I’ll say to myself, ‘OK, God, talk to me; I’m listening.’ I’ll suddenly see the most fantastic sunrise over the mountains, and I know that the conversation has started. ‘Thank you,’ I say.”

—JULIE KAILUS

FAVORITE SPORTS BRA Victoria’s Secret Knockout Front-Close Sport Bra

“This two-part jog bra has a padded under-bra and an attached outer-bra that zips over the top. When it’s way too hot to wear anything other than the sport bra, I feel like this is much less revealing than previous sport bras.”

FAVORITE RECOVERY MEAL Pesto pasta with kale and carrots

“Since kale is a super-food, I always keep a bunch in my refrigerator. I grind it in my food processor then store it in glass containers. I sprinkle the ground kale on everything!”

FAVORITE PIECE OF RUNNING GEAR Nathan Photon LED Vest

“For running in the morning before sunrise.”

FAVORITE QUOTE

“If we do not feel grateful for what we have, what makes us think we’d be happy with more?”

Julie Donnellan

Dawn Murphy

FAVORITE RACES Moms on the Run 5K and 10K Run/Walk (held annually on Mothers’ Day) and Susan G. Komen Race for the Cure (held annually in October)

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Trailhead MOUNTAIN WEST

by the numbers Age of ultrarunning prodigy Jared Hazen of Colorado Springs, who won Pennsylvania’s Oil Creek 100 in his first attempt at the distance a year ago this month.

Date you can bare your legs for those who bared arms. The Bare Leg Run 5K and inspiring 10K handcycle race sponsored by the Rocky Mountain Veterans Corps takes place in Denver’s City Park.

The blazing time Boulder-based pro-runner Andy Wacker clocked in at the 5K mark at Chicago’s Rock 'n' Roll Half Marathon, which he went on to win in 1:06:21.

J

Santa Fe, NM

Just outside of Santa Fe lies an accessible 22-mile matrix of pathways that make up the Dale Ball Trail system. “When you go higher up or head north (off of Dale Ball Trails to Little Tesuque Creek), you can experience the wonderful transition from juniper-piñon country of the foothills to the tall ponderosa pines of the mountains,” says Tim Rogers, Trails Program Manager of the Santa Fe Conservation Trust.

Beginners to advanced runners will find all kinds of loops to love on this numbered network.

First-timers stick to the north and middle sec-

buzz worthy!

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tions, starting from the Sierra del Norte trailhead, aka “the corral,” and traverse the north-side perimeter. Advanced runners venture south for a steeper, sunrise climb up Atalaya Mountain in the Santa Fe National Forest, overlooking the city.

For a low probability of running into mountain bikers, the La Piedra Trail or access to Picacho Peak are both viable options. To run straight from downtown, take Alameda, Palace or the famous Canyon Road, just over 2 miles from the plaza to the trailhead on Cerro Gordo Road. sfct.org/ dale-ball-trails —J.K.

Number of laps the solo winner of the inaugural Chase the Moon 12-Hour Endurance Run, in Highlands Ranch, Colo., completed for a little over 72 miles of running.

Distance of an ultra event that southwestern Colorado’s Ever Run race director Charles Johnston is scouting locations for next summer.

Construction is underway in Colorado on the ambitious Peaks to Plains Trail, a scenic 65-mile recreation path that, when completed, will connect the South Platte River in Adams County near Denver to the Continental Divide adjacent to the Eisenhower Tunnel. The first 6-mile segment, scheduled for completion next June, starts 8 miles west of Golden, and features a 10-foot wide paved trail, three bridge crossings, five improved water access points and new trailhead parking at Oxbow Parcel. p2ptrail.com

Joey Mascarenas

Dale Ball Trail System

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RACE READY MOUNTAIN WEST

MUST-DO RACES XTERRA TRAIL RUN SERIES

Oct. 12; Colorado Springs marathonmajic.com/ XterraTrailRunColCheyenneMount-12k_24k.html Held in charming Cheyenne Mountain State Park, this multicourse Xterra trail event hosts a marathon, half marathon and 5K along rolling, prairie-grass hills.

The short course is an ideal offroad intro for younger runners.

Expect twists and turns on wellmaintained singletrack featuring a mix of open space and wooded terrain that will keep you on your toes. In addition, take home a high-quality technical shirt and finisher’s medal, and stay for the Xterra outdoor expo at the main trailhead’s start-finish line.

Besides the trail series there’s also camping, biking, picnicking, nature and archery available in the area.

ROCK 'N' ROLL DENVER MARATHON AND 1/2 MARATHON

HRCA BACKCOUNTRY WILDERNESS HALF MARATHON

• Part of the international Rock ‘n’ Roll marathon series, Denver never disappoints. Known for cool conditions, this autumn race takes runners on the urban course of their choice between a full marathon, half, the all-new 10K option and even a 5K or twoperson relay. The party starts and ends at Civic Center Park in the heart of downtown with lively entertainment, big mountain views and plenty of supporters lining the city streets. A recently revamped elite program, drawing some of the world’s fastest runners, adds to the excitement of this always inspiring event.

The suburban community of Highlands Ranch shows runners its more scenic side with this trail run along the area’s pristine open space trails. Featuring views of the Front Range and Denver skyline, this capped race takes half marathoners through a single hardpacked dirt loop, with a climb at the start, a few rolling hills in between and a fast descent at the end. Beer from the local Grist Brewing Company awaits runners at the finish line. The last of the eight-event Highlands Ranch Race Series, this race forges on in sunshine, rain, sleet or snow.

Nov. 8; Highlands Ranch, Colo. raceroster.com/events/2014/1976/ hrca-backcountry-wildernesshalf-marathon

To submit regional content, email epolachek@competitorgroup.com

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From top: Mason Trinica; Chris Boyack

Oct. 18; Denver runrocknroll.competitor.com/ denver

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MY FAVORITE THINGS NORTHEAST

HERE ARE A FEW OF HER FAVORITE THINGS FAVORITE PLACE TO GET DESSERT Any ice cream shop

“So for me, it’s Dairy Queen right down the street.”

FAVORITE ICE CREAM FLAVOR Butter Brickle

FAVORITE PLACE TO EAT The Whip Tavern 1383 N. Chatham Rd., Coatesville, Pa. thewhiptavern.com

Alexa Hart

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like color runs and electric runs. But she doesn’t rule out competitive racing. In June, she tackled all three distances—the 5K, 10K and half marathon—of the Runner’s World Hat Trick event in one weekend, as a personal challenge two days before her birthday.

Of all the stories in her five years with the GOTR program, one story about a foster family of three sisters resonates with her the most.

“They were just amazing,” she says. “They came from a situation where they lived in a shelter for four years, but they were so wonderful. You would never know about their background. These girls deserved a program like this.”

Hart says the program is about personal growth.

“You see these girls come back for many seasons. You watch them grow, you watch them mature, you watch them put to use the principles that they learn and it’s great.” —DUNCAN LARKIN

FAVORITE RUNNING MUSIC Anything by the Red Hot Chili Peppers FAVORITE RUNNING SHOE BRAND

“Brooks. But I’ve tried those new On shoes and they are really good.”

FAVORITE RACE Hot Chocolate 15K in Philadelphia FAVORITE RUNNING SPOT White Clay Creek Park in Delaware

Evan Pilchik

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FIVE YEARS AGO, Alexa Hart, 49, found herself in a unique position. The Lincoln University resident in Oxford, Pa., and proud mother of two young girls discovered that her local YMCA was seeking coaches for its Girls on the Run (GOTR) Program, a nonprofit that helps pre-adolescent girls embrace their individual strengths and teaches them how to successfully navigate life experiences through running.

“I was a runner, I had young girls at the time, and so I said, ‘Why not?’” Hart recalls. From that moment on, she was hooked.

“It’s just an amazing program,” she says. “I see all these smiles, and so I just keep coming back.”

Hart has coached the program every year since her introduction and is now a branch coordinator for the program in Chester County. As a runner, she says she likes to stick to participating in “fun” races

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Trailhead NORTHEAST

by the numbers

Number of draft beers (Guinness Stout, Heineken, Miller, Long Trail Ale) that await runners 21 and older at the Rat Race 5K on Oct. 11 in Wall, N.J.

Kilometers in the Ripton Ridge Run on Oct. 12 in Ripton, Vt. This annual event, held in the prime of autumnal foliage season, is a fundraiser for the town’s elementary school.

Calories in one slice of apple pie.

Winners of the Plymouth Turkey Trot in Plymouth, N.H., on Nov. 22 will each receive one of these pies.

Part of the race’s proceeds benefit the New Hampshire Food Bank.

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Buffalo to Albany, NY

Nearly 200 years ago, work began on one of the largest feats of civil engineering in the U.S., the Erie Canal. The massive waterway, which runs nearly 400 miles, was constructed to transport bulk goods between Albany and New York City. Nowadays, the New York canalway trail runs along most of the old towpaths and gives runners endless options to choose from.

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“As a marathoner, and therefore a daydreamer, I like the simplicity of it,” says Kevin Collins, a top American finisher in the 1996 Boston Marathon and frequent trail runner along the canalway. “It’s direct, heading deep out into the open green countryside and away from the city.

It is an endless, well-kept, perfectly flat cinder path, perfect for speed work and tempos as well as long 30-mile runs.” ptny.org/canalway/ —D.L.

Distance in meters (7 miles) that runners in the third annual Dam Darkness Trail Challenge will cover on Oct. 11 in Curwensville, Pa. The race organizers advertise this event with a skeleton, so this one is not for the faint of heart!

October will mark the one-month anniversary of Orangetheory’s new fitness studio in Shelton, Conn. The nationwide fitness company offers clients heart-rate-based group training that gets them to the point of EPOC (Excess Post-Exercise Oxygen Consumption) in order to burn more calories post-workout. Find a studio near you at orangetheoryfitness.com.

Chris Murray

Erie Canalway Trail

The average number of seeds in one pumpkin. Several pumpkins will be on display at the annual Pumpkin Run/ Walk in Higganum, Conn., on Oct. 26.

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RACE READY NORTHEAST

MUST-DO RACES MOHAWK HUDSON MARATHON

Oct. 12; Albany, N.Y. mohawkhudson marathon.com • There may not be a better scenic fall marathon that’s faster than the Mohwak Hudson.

This race’s USATFcertified, point-to-point course contains 18 miles of paved bike trail with many forgiving downhill sections, making it an excellent Boston qualifier. The race starts in Schenectady, N.Y., and finishes in Albany with stunning views of the majestic Hudson River along the route.

The marathon is part of the Hudson Mohawk Road Runners Club Grand Prix Series.

PRINCETON HALF MARATHON

MOUNT DESERT MARATHON

Oct.19; Bar Harbor, Maine mdimarathon.org

This fun race is all about history. The course takes runners past famous Princeton landmarks such as Albert Einstein’s house, the Princeton battlefield and the university campus itself as it runs through the town’s beautiful tree-lined streets, which will be packed with cheering spectators. Race proceeds benefit HiTOPS, New Jersey’s only adolescent-focused health and education center.

With all its beautiful foliage, Maine is the place to be in October. If you’re planning a trip there and want a challenging race, then consider giving this marathon a try. It’s hilly, rugged, rocky and cold, but race organizers insist this racecourse is well worth the effort. Race participants are rewarded with breathtaking views of the Atlantic Ocean, lakes and quaint New England villages throughout Acadia National Park. Despite the difficult conditions, the race still boasts some of the fastest winning times in the state.

To submit regional content, email epolachek@competitorgroup.com

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From top: John Lien; Kevin Morris

Nov. 2; Princeton, N.J. princetonhalf marathon.com

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MY FAVORITE THINGS NORTHWEST

HERE ARE A FEW OF HER FAVORITE THINGS FAVORITE PLACE TO RUN Green Lake Park in Seattle

“It’s close to me, it’s really pretty and I almost always run into a friend.”

FAVORITE JOGGING STROLLER BOB Revolution

“I actually have a used one, and it works like a champ.

I got it for $50.”

FAVORITE WORKOUT WITH THE BABY

“I’ve done a couple spontaneous tempo runs when he started to cry and wanted to be home. I wouldn’t say those are my favorite workouts, but sometimes that did happen.”

Meghan Lyle

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and then run home after strapping on plenty of reflective gear “I always thought I looked like an angler fish— big and bloated with a light hanging off my head,” Lyle says.

Two-and-a-half weeks after giving birth, Lyle started running again. Although it was difficult, she credits the other mother runners on the Club Northwest team for inspiring her to bounce back quickly.

“I felt like I had absolutely no core strength at all,” she says. “I felt like I was giggling on top of my legs and swaying in the breeze.”

Despite the lack of core strength, Lyle was back to running 50 miles per week again three months after giving birth, an amount she has maintained.

Her advice for bouncing back after pregnancy? Get a jogging stroller, work out in the mornings and give yourself permission to take a day off.

“I’ve taken more spontaneous days off than I ever have before, and I don’t feel guilty about it,” she says. “I’m still running as fast as I did before.”

—COURTNEY BAIRD

“The rain cover goes over the entire car seat, and it has some holes in it so he can breathe.”

FAVORITE SUNSCREEN FOR BABY Any sunscreen recommended by the Environmental Working Group

FAVORITE SHOE Brooks Adrenaline FAVORITE PIECE OF RUNNING GEAR

“Postpartum I would say my favorite technique, gear-wise, is doing a double sports bra.”

Courtesy of Meghan Lyle

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MEGHAN LYLE HAS a son who isn’t even a year old yet. But you wouldn’t know that by her recent 10K PR of 37:59, which she ran about six months after giving birth.

“I was really excited about it,” says Lyle, 32, a nutritionist at Seattle-based Lifelong, an organization that serves people with HIV and other chronic conditions who struggle to acquire health insurance, purchase healthy meals and find safe places to live.

Like many women these days, Lyle ran during her pregnancy. “I took a train-as-I-feel kind of approach,” says Lyle, who competed at the University of Washington as a walk-on fifth-year senior and now runs for Seattle’s Club Northwest.

During her first trimester, she was able to put in about 50 miles per week (down from 65 before the pregnancy). She reduced her mileage to about 40 per week at 32 weeks, and in the last few months of pregnancy she only ran a few days a week, up to 8 miles at a time.

To save time, she would often “run commute,” meaning she would take the bus to work

FAVORITE JOGGING STROLLER TIP A cheap, $10 plastic cover

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NORTHWEST TRAILHEAD

BY THE NUMBERS

The birthday milestone of the annual Bare Buns Fun Run. You read that right—clothing is optional at this fun run that takes place in Washington’s Kaniksu National Forest.

Seconds it took Portland resident and double Olympic gold medalist runner Mo Farah to cover 100 meters in a potato sack on July 14 in London.

It was a Guinness World Record.

Trail of Ten Falls

T Vanessa Chang, courtesy of Travel Salem

Courtesy of Meghan Lyle

SILVER FALLS STATE PARK, OR

THE TRAIL OF Ten Falls, a designated National Recreation Trail, is about 80 minutes south of Portland and 30 minutes east of Salem, Ore. As the name entails, there isn’t any wonder as to why the 8.7-mile trail with 10 waterfalls attracts runners, hikers, photographers and general outdoor enthusiasts from around the world every year. “The main waterfall trail is called the ‘Canyon Trail’ or ‘Trail of Ten Falls,’ but also consists of a loop that is on Rim Trail and Maple Ridge Trail,” says Gary Terlecki, a Salem-based runner who puts on the Silver Falls 50K, marathon, 7-miler and half

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marathon events at Silver Falls State Park every November. “Of course, the highlight of these trails is the spectacular waterfalls that the trails run next to,” he says. “There are trails that go behind several of the waterfalls, too.”

Indeed, this state park is the kind of place you can bring the whole family, even if they don’t enjoy running. The trail begins near the South Falls Lodge, which has a café, and the South Falls Day Use Area, which has spots for picnics, barbecues and other outdoor activities. So go run while the kids entertain themselves, and don’t forget to bring a camera. oregonstateparks.org —C.B.

Number of running events in the Magnuson Series, held at Seattle’s Magnuson Park every year, including the Halloween Run on Oct. 25 at 10 a.m.

Number of occasions former University of Oregon runner and professional track and field athlete Matt Scherer helped other pro runners reach their PRs. He retired from track and field recently and was considered one of the sport’s best middledistance race “rabbits.”

If you haven’t participated in the Oregon Track Club’s running series races, which are held in Eugene on the second Thursday of every month through October, you’ve still got some time left. Join the group for a mock race on Oct. 9, and boost your heart rate trying for a new PR. The events start at the Amazon Community Center at 6 p.m. and are free to members—or $5 for non-members. runnerspace.com/oregontrackclub

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RACE READY NORTHWEST

MUST-DO RACES ELK-KING’S MOUNTAIN TRAVERSE

Oct. 18; Tillamook, Ore. gobeyondracing.com/ races/elk-kings-mountaintraverse • About an hour west of Portland, the Elk-King’s Mountain Traverse 15-mile trail run offers racers an opportunity to summit both Elk Mountain and King’s Mountain, as well as cover 5,800 feet of elevation gain in the Tillamook Forest. If that’s not challenging enough for you, the race also offers a 50K that includes 7,500 feet of elevation gain. Part of the Northwest Mountain Trail Series, this race is one of 10 trail courses that exude the laid-back mountain running lifestyle.

Post-race festivities include a barbecue and prizes.

GET YOUR REAR IN GEAR 5K

Part of a movement sparked by Kristin Tabor, the founder of the Colon Cancer Coalition who lost her 46-yearold sister to colon cancer, this 5K has a dual meaning. That is, it will not only help to erase some calories from that one-toomany helpings of leftover Halloween candy the night before, but it will also help raise money for colon cancer awareness in Seattle.

More importantly, the race uses the money it raises for colon cancer within the Seattle community for early detection programs and programs for those already suffering with the disease.

COLUMBIA GORGE MARATHON AND HALF Oct. 26; Columbia Gorge, Ore. columbiagorgemarathon.com

The Columbia Gorge Marathon and Half is known for its aweinspiring sights, including waterfalls, the Columbia River highway, Rowena Viewpoint (with east and west views of the Columbia River Gorge) and the Columbia River itself. The race bills itself as small and intimate with big-race company amenities, which means the event caps its participation numbers at 1,500 for both races.

There is a walking option for half marathon participants. And don’t forget the post-race food, which includes apples, pears and cider from local orchards; homemade soup and bread; a Taco del Mar burrito and taco bar; and chips and salsa.

To submit regional content, email epolachek@competitorgroup.com

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From top: Roger Brandel; Scott McMullen

Nov. 2; Seattle events.getyourrearin gear.com

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MY FAVORITE THINGS PACIFIC WEST

HERE ARE A FEW OF HIS FAVORITE THINGS

FAVORITE LOCAL RUN The beach boardwalk at San Diego Bay and Mission Bay

“I love running in the summer down at the beach. It takes my mind off running a little bit, and just people-watching.”

FAVORITE POST-RACE MEAL

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THE DIRECTOR OF public relations for the San Diego Chargers, Bill Johnston, ran a marathon in 1998 just to see if he could do it. After his first marathon, he never thought he would run 26.2 miles again.

However, the following year his life changed forever. His wife, Ramona, was diagnosed with Huntington’s disease, which causes nerve cells to degenerate in the brain, eventually depriving a person of his or her ability to think, move and live normally.

Johnston slipped into a funk after the diagnosis, but then decided to do something about his wife’s fate— something he continues to do to this day.

“I realized at that time that I couldn’t go into a lab and discover a cure for this disease,” says Johnston, 56. “But I could bring awareness to the disease.

I could raise money and put it into the hands of people who could hopefully find a cure.”

As a result, Johnston has run the Rock 'n' Roll San Diego Marathon every year since 2001 to bring awareness to the disease and to raise funds for finding a cure. In total, he has been able to raise $700,000 from running this event alone. But even more inspiring than the dollar amount is that John-

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ston recently started running with his wife, who now lives in a skilled nursing home.

“I’ve always wanted to take my wife on a run with me, but never found a stroller that could carry her until two years ago,” he says.

His daughter, Hayley, 26, also joined him and her mother in these races two years ago. Since the disease is passed on genetically, there’s a 50 percent chance that Hayley has inherited the gene for Huntington’s disease, which generally doesn’t reveal itself until a person is in her 30s or later. (She has elected not to take the test that indicates whether or not she has inherited the gene.)

“It’s about as bad [a disease] as I could imagine anyone having, so once we learned about it, we made a pledge to each other that we would do whatever we could do to make sure this disease didn’t affect our children,” says Johnston, whose son took the test, but did not inherit the gene.

Running has provided Johnston a great outlet to share his story with other families affected by the disease and to educate those unaware of its outcome.

To get involved and to learn more about the disease, check out a local chapter of the Huntington’s Disease Society of America at hdsa.org. —COURTNEY BAIRD

“Anything with a lot of salt—any kind of Mexican food.

Bring on a cold beer and I’m good.”

FAVORITE WORKOUT

“I try to mix it up between a longer run, usually on a weekend, to different cardio exercises. I’ll do a lot of indoor cardio work on various machines at Chargers headquarters.”

FAVORITE LOCAL RACE Rock 'n' Roll San Diego Marathon and the San Diego Half Marathon FAVORITE GEAR

“I gotta take my music along with me.”

FAVORITE SONG OR BAND

“If I’ve got some Keith Urban to listen to, I’m set.”

Courtesy of Rock 'n' Roll San Diego Marathon

Bill Johnston

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Trailhead PACIFIC WEST

by the numbers Age of track and field Olympian, WWII hero and California resident Louis Zamperini when he passed away on July 2 of this year. A movie about his life, directed by Angelina Jolie, is scheduled to be released in December.

River Path Del Mar to Horse Park Trail

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Year of the Los Angeles Olympics when Adidas’ “computer shoes,” Micropacers, which included an electronic pedometer inside the shoe, were first released to coincide with the event. Adidas recently rereleased the shoe.

Del Mar, CA

The San Dieguito River Park hopes to one day open a 70-mile contiguous trail that runs from Del Mar’s shoreline to the San Dieguito River’s source on Volcan Mountain near Julian, Calif. While this trail-in-planning, dubbed the Coast to Crest Trail, may be a long way away, runners can currently run portions of it on the River Path Del Mar to Horse Park Trail.

This section of the Coast to Crest Trail begins just south of Del Mar’s dog beach near the train tracks and runs about 2.5 miles through Boardwalk, Lagoon and then Horse Park Trail. Add on another 1.7 miles of trail by running the Dust Devil Nature Trail, which starts after complet-

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Miles father and son duo Brett and David Wilcox recently ran on their cross-country journey from Huntington Beach, Calif., to Ocean City, N.J.

Finishing time of 29-year-old mother of three Anna Bretan, who won the San Francisco Marathon on July 27.

Are you a Halloween junkie? Then extend your Halloween festivities this year by

running the first ever Day of the Dead 5K Run on Nov. 2 in Watsonville, Calif., in celebration of All Souls’ Day. Proceeds of the event go toward the Watsonville Kids Running Club, which seeks to help kids to start running and moving early in life. watsonvillerunning.org/day-of-the-dead-run.html

Scott Draper

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ing Horse Park Trail and running south along El Camino Real (a street).

“I enjoy running this trail because it has that ‘wilderness feel,’” says local runner and trail enthusiast David Hatfield. “Though it’s not as long as the San Elijo Lagoon trail [a few miles north], it’s still a welcome break from the busy coastal roads. When I need a physical and mental escape from the pavement pounding along the coast, I turn east at Dog Beach and pretend I’m back home in East County [San Diego], enjoying maintained trails lined with creatures other than seagulls and squirrels.” sdrp.org/wordpress/wpcontent/uploads/Map-Lagoon.pdf —C.B.

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RACE READY PACIFIC WEST

MUST-DO RACES LAKE POWELL HALF MARATHON Oct. 18; Page, Ariz. thelakepowellhalf.com

For a scenic half marathon, this could be the race for you.

About 3.5 miles into the race you’ll run into Rim Trail and be greeted with spectacular views of the lake. Near the end of the race, equally stunning sights along Lake Shore Drive await as you wind your way toward the Stateline Marina at the border of Arizona and Utah. The best part of the race, though, is the lack of human civilization and running through some of the country’s most beautiful natural landmarks, including Horseshoe Bend, Antelope Canyon and Lake Powell’s Rainbow Bridge.

ROCK 'N' ROLL LOS ANGELES HALF MARATHON

NEON DASH

Oct. 26; Los Angeles runrocknroll.competitor.com/ los-angeles

For most people, gunning for a good workout or a new PR at your local 5K isn’t enough—there’s got to be a theme involved. Enter this bright, glow-in-the-dark night 5K that consists of starting the race dressed in white and then running through multiple “glow zones,” where race participants are doused with glowing neon colors (free of harmful chemicals). The race also includes an ultraviolet black light afterparty, where the colors you wear add to the neon atmosphere.

• This Rock 'n' Roll race dubs itself the world’s largest Halloween-themed half marathon.

Hence the hordes of zombies, vampires and skeletons who show up at the race, which also includes a 5K. Better yet, the event includes a contest which judges the categories of best overall, rock star, superhero, most original and scariest costumes. As with all Rock ’n’ Roll events, the race will include killer entertainment along the course and a festive after-party.

If running in a costume isn’t enough for you, join the race’s Team ASPCA to raise money for animals in need everywhere.

To submit regional content, email epolachek@competitorgroup.com

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From top: Vacation Races and Lucid Images; Courtesy of Neon Dash

Nov. 1; Sacramento, Calif. neondash.com/locations/ sacramento

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MY FAVORITE THINGS SOUTH

HERE ARE A FEW OF HER FAVORITE THINGS FAVORITE RACE Susan G. Komen North Texas Race for the Cure 5K in Plano FAVORITE RUNNING ROUTE

“I love running the 15K around White Rock Lake in Dallas.”

FAVORITE RUNNING GEAR

“My sister-in-law’s mother made us pink curly tails for the 3-Day Walk since our team name was the Pink Prancers.”

Robin Bray

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During her second round of chemotherapy, Bray walked the Susan G. Komen Dallas Race for the Cure with her family and friends and raised money for the organization. Upon being named a top-100 fundraiser in the Dallas area, she says, “It was a great outpouring of support and I was so humbled by everyone’s generosity.”

In 2010 Bray formed a team to participate in the 60-mile Susan G. Komen 3-Day Walk, raising $9,000 on her own. She has also been named the top fundraiser at the North Texas Race for the Cure, raising more than $8,000 every year. What’s more, she serves on the organization’s Celebration of Hope committee each year and is a member of its Speaker’s Bureau, sharing her story with groups across North Texas.

“Being involved with Komen has been really important to me,” she says. “The priorities shift when you’re faced with something so frightening and being a part of something that’s bigger than you has been very meaningful.”

For future events, Bray says she has no plans of slowing down with running, walking, and fundraising toward greater awareness and a cure.

“I’m five years cancer-free this year, and I’m going to keep raising money and doing these events,” she says. “I’m not done yet.” —MACKENZIE LOBBY

FAVORITE POSTRACE MEAL French toast FAVORITE RUNNING STORE Luke’s Locker

3046 Mockingbird Ln., Dallas lukeslocker.com

FAVORITE RUNNING SHOE BRAND Saucony

Courtesy of Robin Bray

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FOR ROBIN BRAY, her breast cancer diagnosis wasn’t the result of high-tech medical equipment or a doctor’s expertise, but rather her own intuition.

Six weeks after getting a clean baseline mammogram at age 39, she noticed something didn’t feel quite right. Upon visiting her doctor again, she was given the choice of getting a sonogram for peace of mind. It was almost certainly nothing, the doctor had told her. Having recently seen a friend diagnosed with lung cancer, she decided to err on the side of caution.

Several weeks after her biopsy, on June 25, 2009, Bray received news that she had an aggressive form of breast cancer, but that it was in its early stage. “The mammogram didn’t catch it,” she recalls. “I shudder to think what would have happened if it hadn’t been diagnosed.”

After a single-breast mastectomy and immediate reconstruction, she went through four rounds of chemotherapy as a precautionary measure. Crediting Susan G. Komen with educating her on the importance of being vigilant, which incidentally saved her life, she felt a strong pull to give back. Bray, who has completed two marathons and multiple 5Ks, knew the Komen running and walking events would provide the perfect opportunity.

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TRAILHEAD SOUTH

BY THE NUMBERS

The cash prize former University of Texas runner Kyle Merber pocketed by winning the 2014 Falmouth Mile in August in 3:56.46.

Volunteers at the Houston Marathon and Half Marathon each January.

Finishing place at the 2014 Western States 100-Mile Endurance Run by Paul Terranova, of Austin, Texas.

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SOMERVILLE, TX

LAKE SOMERVILLE STATE PARK, which sits halfway between Austin and Houston, offers more than 20 miles of trails for runners, hikers and bikers alike. Perhaps of greatest interest to harriers is the trailway—13 miles of trail that can be found on the west-end of Somerville Lake, connecting Birch Creek State Park with Nails Creek State Park.

There is no shortage of wildlife to take in on this expanse of trail. In particular, efforts are being made to improve conditions for birds in the area such as wintering waterfowl, and if you visit in the spring, you’ll be greeted by an impressive

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display of wildflowers. Relatively flat terrain and wide paths make for nice views of the lake, and there’s plenty of room to accommodate outdoor enthusiasts of every ilk.

If interested in a weekend excursion, check into booking one of the many campsites near the trailway or stop by the lake for some boating, fishing and swimming. For a shorter route, consider parking at Yegua Creek, which serves as the halfway point on the trailway. No matter the distance you seek, this trailway offers a great reason to get out of the city to enjoy a bit of nature. tpwd.state. tx.us/state-parks/lake-somerville —M.L.

Year the Austin Runners Club nonprofit was founded.

Acres of rugged terrain in Texas Hill Country that will serve as the running grounds for the first Ragnar Trail Relay in Texas on Oct. 18–19.

If you’re in need of some expert advice on your training, look no further than Sean Wade, founder of the Kenyan Way training group in Houston. The 1996 New Zealand Olympian, 2:10 marathoner and top-tier masters runner has a way of getting results with runners of every experience level. From individualized training plans to group workouts and supported long runs, Wade, 48, provides an all-encompassing approach to achieve your top running goals. kenyanway.com

Chase A. Fountain, courtesy of TPWD

Lake Somerville Trailway

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RACE READY SOUTH

MUST-DO RACES CAPITAL 2 COAST Oct. 17–18; Austin, Texas capitaltocoastrelay.com

For a new kind of challenge, consider rounding up a team for a 223-mile relay from downtown Austin to the beaches of Corpus Christi, Texas. This race assigns three 4-to 9-mile legs to each runner on a team of eight to 12 people. In between each leg, two support vans transport the other runners to the various checkpoints. The longest relay in Texas and one of the most scenic in the country, Capital 2 Coast can’t be beat with its finish on the beach.

All runners receive a piece of technical apparel and a finisher’s medal, as well as a great post-race party to greet each team as their last runner completes the 223rd mile!

THE I AM SECOND RUN

MARATHON 2 MARATHON

• While the name of this race may sound counterintuitive, the 5K and 10K run is all about friendly competition. It welcoms runners and walkers of all ability levels and paces, so consider recruiting a few friends to join your team and raise money for the I Am Second organization.

Held at Oak Point Park and Amphitheater, this event allows you to take a jaunt through the scenic adjoined nature preserve, and at the same time do something good for your body, mind and soul.

Run along scenic Highway 385 in a 26.2-mile journey that takes runners through Big Bend Country from Fort Stockton to Marathon, Texas. Open to runners of all levels, the event also includes a 5K, 10K and half marathon option.

What’s more, the race serves as a Boston qualifier for the speediest long-distance runners. With awards at the finish, along with a raucous street festival that includes live music and beer, this small-town event will make any runner feel at home.

To submit regional content, email epolachek@competitorgroup.com

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From top: Brandie Henderson; James H. Evans

Nov. 1; Plano, Texas theiamsecondrun.com

Oct. 25; Fort Stockton, Texas marathon2marathon.net

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MY FAVORITE THINGS SOUTHEAST

HERE ARE A FEW OF HER FAVORITE THINGS FAVORITE RUNNING DISTANCE The marathon

“I feel like there is no race that changes you like a marathon. It’s hard. There is something that is an incredibly interesting parallel between that and going through a challenge like cancer.

It makes you feel so empowered that you can do anything.”

FAVORITE PLACE TO RUN The beach

“We have a very hard-packed beach and I run on the beach most days as long as the tide is low enough. You don’t have to worry about cars, maybe a seagull, but there is nothing that will keep you zoning from mile to mile to mile like running on the beach.”

FAVORITE POSTRUN TREAT A hamburger “I am so a carnivore when I finish a marathon. All I want to eat is a big juicy hamburger. I need that protein back.”

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THE JOB TITLE on Donna Deegan’s business card—chief eternal optimist—conveys exactly how this Jacksonville, Fla. native approaches life. A three-time breast cancer survivor and avid marathoner, the 53-year-old has fought cancer with an effervescent positivity, turning her challenge into a movement aimed at finding a cure for the deadly disease.

“I don’t want anyone else to deal with this disease,” says the former First Coast News anchor and mother of two. “It’s taken too many lives and caused too much pain. It’s time for it to be over.”

In 2003, after her second breast cancer diagnosis, Deegan founded The Donna Foundation to raise funds for the needs of women living with the disease. Then in 2008, she launched the 26.2 with Donna Finish Breast Cancer Marathon. The race, celebrating its eighth running next year on Feb. 15, donates 100 percent of its proceeds to breast cancer research at Mayo Clinic and to women living with breast cancer through Deegan’s Foundation.

Boasting 8,000 participants in its inaugural year, the event has grown to nearly 10,000 runners and raised almost $4 million to date.

“I envision that one day we’ll reach our goal to finish breast cancer and then we can run for fun,

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but my goal is to make the race bigger and raise more money until we get there,” Deegan says.

Every marathon has been memorable, but Deegan will never forget the first. After overcoming two breast cancer diagnoses, in 1999 and 2002, she thought she was in the clear. However, a few months before the race, she was told the cancer had returned in her lungs.

“It just felt like the cruelest joke. I thought how am I going to run our inaugural race, which was just huge for me,” she says.

Just months post-lung surgery and on chemotherapy, Deegan decided to go for it and drop back to the half marathon if needed. At the 6.5mile split, though, she committed to complete the full 26.2 miles.

“I felt like my feet literally never touched the ground the whole race,” she says. “It was my slowest marathon, but I was able to finish it and finish it with really great joy.”

Cancer-free now for seven years, Deegan runs nearly every day and is dedicated to working with the foundation and running her own health and wellness business. In all that she does, she takes her chief eternal optimist attitude with her.

—GIANNINA SMITH BEDFORD

218 First St., Neptune Beach, Fla. slidersseafoodgrille.com

“It’s only about a mile and a half down from our house so we’ll ride our beach cruisers down there and eat a dozen oysters.”

FAVORITE OUT-OFTOWN RACE Beach to Beacon 10K Road Race

“It’s got hills so it’s challenging. It’s right in the hills of Cape Elizabeth, Maine and you finish at the Portland Headlight. It’s incredibly gorgeous.”

FAVORITE RUNNING SHOE Nike Zoom Elite

FAVORITE GUILTY PLEASURE Chocolate

“Peterbrooke chocolate-covered popcorn. That is when I know I’ve completely fallen off the wagon.”

FAVORITE EXERCISE BESIDES RUNNING Circuit training classes

“I feel like that’s helped me recently get stronger. Days I’m not running I like to do circuit training.”

Courtesy of 26.2 with Donna Foundation

Donna Deegan

FAVORITE JACKSONVILLE RESTAURANT Sliders Seafood Grille

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TRAILHEAD SOUTHEAST

BY THE NUMBERS Colors to expect on your allwhite outfit at the Oct. 12 Graffiti Run in Miami.

Starting with green, the color attacks follow with red, orange, pink and purple before the 5K run culminates with a grand finale of colors at the finish line.

Square miles that make up the City of Vero Beach, Fla. Get a picturesque running tour of this enclave during the Beachside Half Marathon on Oct. 11, which boasts stunning views of the ocean.

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STONE MOUNTAIN, GA

RUN AMID THE largest exposed granite “stone” in the world at Georgia’s Stone Mountain Park.

Situated 16 miles east of downtown Atlanta, the 3,200-acre attraction is home to an 825-foottall dome that features the largest bas-relief in the world, including carvings of Stonewall Jackson, Robert E. Lee and Jefferson Davis. It also boasts more than 15 trails ideal for running and hiking, from the 1.5-mile Trail of the Muscogee to the 1-mile Kings Trail at Indian Island. The .75-mile Nature Garden Trail is perfect for a brisk walk or jog through native plants, flowering shrubs, streams and soaring trees.

BUZZ WORTHY!

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Looking for a picturesque road loop to train on? There’s also a 5-mile and 8-mile route around the base of the gargantuan mountain that both head west on Robert E. Lee Boulevard, traveling through wooded areas, lakeshores and near the granite slopes. Both routes are hilly but rewarding, with scenic views of the park’s lake. If you’re looking for an off-road challenge, tackle the mountain itself via the western slope near the Memorial Drive entrance accessible to foot traffic. It’s 1 mile up the steep incline, so come prepared with plenty of hydration. stonemountainpark.com —G.S.B.

Contributed to music and arts education programs for AthensClarke County children since 2009 by nonprofit Athfest Educates.

Support the worthy cause by lining up for the AthHalf Half Marathon on Oct. 19 in Athens, Ga., Athfest Educates’ second major fundraiser.

Sarasota, Fla., is welcoming a new music-themed half marathon to its running lineup. The Sarasota Music Half Marathon and accompanying Rockin’ Bridge Run 4 Miler are scheduled for Feb. 8.

Involving bands from the local community, organizers are planning more bands, entertainment and along-the-route diversions than any other half marathon in the country. First-year participant numbers will be capped at 2,000, so sign up now before it’s too late! sarasotahalf.com

Courtesy of Stone Mountain Memorial Association

Stone Mountain Park Trails

Calories in an average mediumsized apple.

Feast on as many of these tasty fruits as you like—as well as apple pie, cider and apple butter—following the annual Apple Festival 5K Road Race on Oct. 11 in Ellijay, Ga.

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RACE READY SOUTHEAST

MUST-DO RACES AIDS WALK ATLANTA & 5K RUN Oct. 19; Atlanta aidswalkatlanta.com

• Celebrate 24 years of running and walking at this charitable race that is considered the largest AIDS-related fundraising event in the southeastern U.S. Last year alone the event raised more than $1.1 million to support local HIV/AIDS organizations. Held in the heart of midtown Atlanta, the 5K jaunt starts and ends at the 189-acre Piedmont Park. The run kicks off at 2 p.m., making it an ideal race for late-risers.

Travel along some of the city’s most picturesque neighborhoods, through the midtown business district and along the edge of the massive urban green space before enjoying the post-race revelry.

ROCK 'N' ROLL SAVANNAH MARATHON, 1/2 MARATHON & RELAY

MIAMI BEACH HALLOWEEN HALF MARATHON & FREAKY 4-MILER

Oct. 25; Miami halloweenhalfmarathon.com/ events/miami-beach Add some spook to your sprint at this Halloween-themed race beginning at Jungle Island and ending at Miami Beach’s South Pointe Park. Dust off your Darth Vader getup and join the crowds of masked characters to take on the 13.1 and 4-mile route. The half marathon travels along the 395 Causeway and highlights popular destinations like Ocean Drive, Lincoln Road Mall, the Beach Walk and the Atlantic Ocean. At the finish, enjoy a post-race party at Nikki Beach and expect swag covered in Halloween flair, including a medal designed with a different “feature creature” each year.

Tour the charming streets of Savannah during this moving concert beginning at the historic city hall. Choose between a marathon, half marathon and two-person half marathon relay, or stick around for the 5K and 1-mile race the following day. To the beats of live local bands, put one foot in front of the other as you pass by some of the most iconic downtown squares. Marvel at the stunning mansions before reaching the finish line at storied Forsyth Park. Marathoners will also get a view of the Savannah State University campus and Daffin Park when they run past William Grayson Stadium. Bask in post-race runner’s high with refreshments and a concert at the finish-line stage.

To submit regional content, email epolachek@competitorgroup.com

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From top: Rod Mar; Katty Peraza, courtesy of Exclusive Sports Marketing

Nov. 8–9; Savannah, Ga. runrocknroll.competitor.com/ savannah

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I’MACOMPETITOR

NOT-YOUR-EVERYDAY RUNNER

CLICK HERE for other

“I’M A M CO PETITOR” prof iles.

More about BOOMER

Boomer Esiason

BY ALLISON PATTILLO

During his 14-year career in playing for the Cincinnati Bengals, New York Jets and Arizona Cardinals, four-time Pro Bowl quarterback and 1988 NFL MVP Boomer Esiason was known for his winning ways. Fitness is still a top priority for Esiason. But these days, when he’s not doing studio work for CBS’ “The NFL Today,” the 53-year-old father of two puts his gridiron tenacity toward finding a cure for cystic fibrosis through the Boomer Esiason Foundation.

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What part did running play in your football career?

Coaches used running as a motivator in the off-season. In high school, college and the pros, each of my teams required players to be able to run 1.5 miles in under 8:30. During the off-season you would spend six weeks alone trying to hit that. Getting in shape as a football player means getting your wind and developing your lungs. Running is good for that.

What was a typical running workout? I would run 3 miles every few days. On the other days, I would do 400- or 200-meter sprints. On Monday, Wednesday and Friday, I went to the track. My warm-up was a quarter-mile jog, then I’d sprint a 400, then walk a 400, sprint a 400, walk a 400 and continue alternating like that until I got to 12. The day after a Sunday game, I would run 1 to 3 miles to work through any aches and pains from the previous day.

What does your fitness routine look like now?

I run 2 miles a couple of times a week, play ice hockey two or three times a week and ride my bike about 60 miles per week. I run in our annual Boomer’s Cystic Fibrosis Run to Breathe in July. It’s a 4-mile race through Central Park in Manhattan, and serves as the kickoff for all of our teams running the New York City Marathon.

Why is running a focus of the Boomer Esiason Foundation’s platform to fight cystic fibrosis?

It is so important for cystic fibrosis patients to be active. We discovered firsthand through our son, Gunnar, that cystic fibrosis is a lonely disease. Running, training and participating in events gives patients and their families a way to connect and be active.

RAVE RUN

Running in Central Park is always unbelievable because it feels so alive.

GO-TO GEAR

My New Balance 936 shoes are like a gift from God. When I retired from the NFL, I had double plantar fasciitis.

It took me a long time to overcome it, and those shoes helped.

GET UP AND GO If I feel unmotivated, running someplace with good energy helps me get off my ass and get moving.

POST-RACE FEAST

After a race, I love a cheeseburger and a nice, big Guinness.

COMPETITOR.COM

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Courtesy Boomer Esiason Foundation

CLICK HERE to see photos of CELEBRITIES who run!

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9/16/14 11:40 AM

can run I , r e n n u Like any r e. into troubl oad ID. R r a e w I y That’s wh Dean Karnazes Ultramarathoner

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UNSHAKABLE AT HIGH SPEEDS. 18 NIKE AIR ZOOM STRUCTURE

HIGHLY RESPONSIVE NIKE ZOOM AIR CUSHIONING IN FOREFOOT DELIVERS A CRISP, QUICK TOE-OFF.

TRIPLE-DENSITY DYNAMIC SUPPORT SYSTEM DRAMATICALLY INCREASES STABILITY.

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MARY CAIN

3,000M WORLD JUNIOR CHAMPION

Like most teenagers, Mary Cain could use a little more structure in her life. Unlike most teenagers, Mary needs it directly on her feet—and it can’t slow her down, because she’s going to use it to help her become one of the world’s fastest distance runners. You see, no normal 17-year-old is supposed to be able to run her way into the final of a World Championships the way Mary did in 2013. But with her incredible speed and composed demeanor, Mary is far ahead of normal. And now that she trains at Nike’s World Headquarters as part of the Oregon Project and has direct input on her training shoe of choice—The Nike Air Zoom Structure— it’s only a matter of time before she’s far ahead of everyone else.

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Keeping this precocious talent on track is now the full-time job of both Alberto Salazar and the aforementioned Air Zoom Structure, which for decades has been proving—to the great relief of overpronating runners everywhere—that stable doesn’t have to mean slow. And no Air Zoom Structure in history is more up to the task than this 18th version, which pushes into new territory in the way it delivers both speed and stability.

Whenever Mary needs stability, the triple-density Dynamic Support system will kick in to help her.

Should she crave some extra support from the top, lightweight Flywire cables will hold her steady. And when it comes time to go, the ultra-responsive Nike Zoom Air in the forefoot will get her up on her toes in a hurry.

Mary’s uncanny ability to keep her cool when others might flinch is bound to serve her well as she climbs up the ranks. But it must be reassuring to know that whenever things get tough, she’s got incredible support all around her—beginning at her feet.

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