Competitor April 2015 Issue by Pocket Outdoor Media

APRIL 2015

5 mental tips for runners Page 47

Kara Goucherâ&#x20AC;&#x2122;s running gear Page 20

IMPROVE YOUR RUNNING FORM PAGE 42

IT A L L STA RT S HERE The Boston Marathon means everything to hometown hero Shalane Flanagan Page 26

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Fresh Foam gets fast with the Fresh Foam Zante. Data-driven design and intelligent geometries combine to create a light, fast ride. THIS IS #FRESHFOAM. THIS IS #RUNNOVATION. COMPETITOR.COM 33

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ica’s #1 Running Resource DECEMBER 2014

Our favorite gear made in the USA p.32

Nutrition secrets of Olympians p.36

RUNNING HAWAII’S NĀ PALI COAST P. 40

Click here to see photos, videos and more from our cover shoot!

MOUNT TAM UNDERGROUND The next big scene in running P. 50

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CAPTURED 6

CO STA R O CKY Joe Grant maneuvers over a rocky section of trail on Day 6 of The Coastal Challenge, a six-day, 144-mile stage race over jungle, mountains and beach terrain in Costa Rica. Grant suffered a badly sprained ankle on Day 3 but still finished the early February race that sent runners from Manuel Antonio to Drake Bay. “It wasn’t so much the terrain that made it hard, it was the heat and humidity,” says Grant, who lives and trains in Colorado. “It was like running in a sauna for six days.” South Africa’s Iain Don Wauchope won the 11th annual event in a cumulative time of 22 hours, 29 minutes, while Costa Rica’s Veronica Bravo edged out Montana’s Nikki Kimball in the women’s division in 29:35. (For more about the race, go to Thecoastalchallenge.com.)

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PHOTO: IAN CORLESS

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CONTENTS

APRIL 2015

Features

Gear

Training

Community

Back Page

26 It All Starts Here

17 Toe to Toe

47 Coach Culpepper

Market Watch

Last Lap

The most anticipated shoes coming out this spring

Trail runner Anton Krupicka on his love of mountains, UTMB crowds and Italian-style thin-crust pizza

For three-time Olympian and New Englander Shalane Flanagan, the Boston Marathon means everything.

32 The Faces of Boston As the 2015 Boston Marathon approaches on April 20, we caught up with the people who will play a significant role in the 119th running of the iconic race.

Saucony Fastwitch 7 vs. Scott Race Rocker 2.0

48 Pre-Hab 18 Shoe Talk A look at what’s actually inside a running shoe

4 fixes to improve your running stride

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Upper-back tennis ball massage

49 Strength

Insights News, talk and buzzworthy items from the running industry

Single-leg deadlifts

20 Pro Kit Kara Goucher’s favorite gear

22 Collective 5 new retro kicks, reimagined and rereleased

Run It 50 Form Drill A-skips

Wahoo TICKR X, and other training accessories

Our picks for a variety of upcoming races this spring

ON THE COVER: Shalane Flanagan flashes her deep-rooted Boston pride. Photo: Scott Draper

52 Workout of the Month Basic fartlek

54 Training Plan 24 Tech

42 Functional Form

5 mental tips for lasting success

10 weeks to a fast 10K

B E LOW: Key figures of this year’s Boston Marathon on April 20. Read about their stories on page 32.

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EDITORIAL editor-in-chief Brian Metzler

Mario Fraioli managing editor Adam Elder web editor Ryan Wood editorial assistant Emily Polachek senior editor

ART

Scott Draper Valerie Brugos

photo editor graphic designer

contributing design / photography redesign Wedge & Lever

senior contributing editors

Alan Culpepper, Meb Keflezighi, Jason Devaney, Allison Pattillo contributing writers

Erin Beresini, Adam Chase, Jay Dicharry, Dan England, Matt Hart, Mackenzie Lobby Havey, Meghan Hicks, Lisa Jhung, Scott Jurek, Max King, Greg McMillan, Kenny Moore, Kelly O’Mara, Bryon Powell, Toni Reavis, Claire Trageser

C I R C U L AT I O N & P R O D U C T I O N production manager

Meghan McElravy

product innovation manager

Aaron Hersh

advertising production manager

Gia Hawkins D I G I TA L S E R V I C E S director, web development

Scott Kirkowski director, SEO/analytics

Johnny Yeip director, creative services

Matthew McAlexander

web developers

Grace Cupat, Joey Hernandez James Longhini, Thomas Phan, Justin Wilson system administrator Bruno Breve senior video producer Steve Godwin web designers

ADVERTISING

Doug Kaplan 312-421-1551, dkaplan@competitorgroup.com vp, media sales Ian Sinclair 860-673-6830, isinclair@competitorgroup.com vp, media sales Gordon Selkirk 858-768-6767, gselkirk@competitorgroup.com vp, media sales Todd Wienke 414-517-7457, tawienke@competitorgroup.com director, media Sales Alex Jarman 858-768-6769, ajarman@competitorgroup.com manager, media Sales Jeff McDowell 858-768-6794, jmcdowell@competitorgroup.com manager, media sales Tom Borda 312-421-1125, tborda@competitorgroup.com manager, media sales Jenn Pohlad 858-228-3761, jpohlad@competitorgroup.com manager, media sales Matt Steinberg 303-525-6702, msteinberg@competitorgroup.com manager, media sales Dave Ragsdale 561-838-9060, dragsdale@competitorgroup.com svp media sales

•

PA R T N E R S H I P M A R K E T I N G

FINANCE

Mark Buntz vice president Sean Clottu director Jennifer Sugarman managers Erin Ream, Carson McGrath

controller, media

senior vice president

Gretchen Alt

svp, group publisher

Kurt Hoy

coordinators

Liz Centeno-Vera, Christina McGregor executive chairman

a publication of

Paul F. Walsh chier financial officer

Barrett Garrison Bill Pedigo

chief revenue officer

chief marketing officer

Keith Kendrick executive vice president, global events division

Josh Furlow

senior vice president, sales

John Smith

9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6493 Digital Issue support: support@zinio.com Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621 No part of this issue may be reproduced in any form without the written permission of the publisher. Competitor is a registered trademark of Competitor Group Inc.

official magazine

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Proud Title Sponsor of:

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CONTRIBUTORS 12

WRITERS, DESIGNERS & P H OTO G R A P H E R S TO NI R EAV IS One of the most respected broadcast journalists in running, Toni Reavis pioneered coverage of running on radio and television with his seminal Runner’s Digest radio show in Boston in 1977. Throughout the 1980s and ’90s he was a columnist for the Boston Herald, co-host of ESPN’s “Running & Racing” show and host of ESPN’s “Road Race of the Month” series. Reavis currently lives in San Diego where he writes his influential Tonireavis.com blog. In 2009 Reavis was inducted into the Running USA Hall of Champions. This month, he profiles top American runner Shalane Flanagan as she gears up for the Boston Marathon.

WEDG E & L EV ER Founded in 2012 by a group of art directors, Wedge & Lever is an independent design studio based in San Diego. The group redesigned Competitor magazine starting with this issue. The design studio’s clients include Popular Mechanics, Transworld Surf and Transworld Snowboarding, Spy, Color magazine and others. Wedge & Lever’s philosophy draws on the ability to communicate ideas, provide meaningful responses and aesthetically unique outcomes. Its creative process addresses literal and lateral thinking to breathe meaning, diversity and integrity into every project.

A L A N CUL P EP P ER During his 25-year running career, Alan Culpepper ran a 3:55 mile and a 2:09 marathon, demonstrating rare and impressive versatility. A two-time U.S. Olympian and Competitor’s resident training columnist, Culpepper recently published “Run Like a Champion: An Olympian’s Approach For Every Runner” (VeloPress, 2015). In this issue, we have excerpted a passage about key steps runners can take to develop a psychology of success, a simple set of guidelines that can help set the foundation for successful training. Culpepper works as vice president for the Rock ‘n’ Roll Marathon Series and coaches a variety of runners. Click here to read about Alan Culpepper’s new book “Run Like a Champion”

SCOT T DR A P ER For this issue, Competitor’s photo editor traveled coast to coast to capture many of this month’s images. He photographed Shalane Flanagan at Nike’s world headquarters in Beaverton, Ore., and then battled the Boston winter while shooting many of the people in our “Faces of Boston” feature. He also photographed a shoe cut in half on a band saw, several of our Training department images and took the candid back page portrait of trail runner Anton Krupicka in Boulder, Colo. When he’s not shooting photos of runners and gear, Scott runs with the San Diego Track Club and loiters around North Park in San Diego.

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COMPETITOR.COM 14

Matt Fitzgerald

BOSTON M A R AT H O N 2 0 1 5 For complete coverage of the April 20 Boston Marathon, from the pre-race hype to the post-race reports, Competitor’s got you covered. Competitor.com/bostonmarathon

Elite Endurance Coach & Sports Nutritionist

CONNECT WITH US Join the conversation

facebook.com/ competitor. running

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

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GEAR GUI DE

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

From shoes to jackets to wearable tech, Competitor’s editorial staff put hundreds of products to the test for our 2015 Gear Guide.

@runcompetitor

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Find this and other TarT ChErry recipes at ChooseCherries.com

SHALANE’S M I SSI ON

COM PET I TOR ON DEM AND VI DEOS

Shalane Flanagan has had a remarkable career—but she still hasn’t achieved her ultimate goal. Find out what drives her at

Our Competitor on Demand videos offer quick tips designed to broaden your training and keep you injury-free, from strength exercises to dynamic stretches. Learn more at

Competitor.com/shalane

Competitor.com/ondemand

WHY I RUN Why do you run? We asked several elites—including world champion Jenny Simpson—what keeps them running. See if their answers match yours. Competitor.com/whyirun

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WHEN YOUR BODY

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You make getting the daily run in blissfully silent. And with the Adrenaline GTS 15’s legendary combination of comfort and support, it’s an unbelievably smooth one, too. The ultimate go-to-shoe’s BioMoGo DNA midsole instantly adapts to your unique step to keep you running strong and fast, mile after quiet mile. Learn more at brooksrunning.com

5 Adren ne G TS 1 ali

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TOE TO TOE GEAR

Click here for a listing of hundreds of new shoes in our Shoe Directory.

SAUCONY

SCOTT

Fastwitch 7

Race Rocker 2.0

No matter what kind of gait you have, you might want or need a bit of extra support for races longer than 10 miles. As you fatigue, your running form breaks down, and that means most of us pronate more than usual—especially in the latter miles of a half or full marathon. The Fastwitch has a stabilizing post—a firmer wedge of foam on the medial side of the otherwise responsive midsole—aimed at providing late-race support. This spring’s updated version features a lighter outsole rubber that provides better traction. Plus it has a lower heel-toe offset with a firmer demeanor and more proprioceptive feel for the ground.

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$125, Scott-sports.com Weights: 7.1 oz. (men’s 9); 6.3 oz. (women’s 7) Offset: 11mm; 29mm (heel); 18mm (forefoot)

While all racing flats are lightweight, flexible and agile, not all race-day shoes are created equal. If you’re a neutral runner who appreciates a shoe with a good amount of resilient foam to help propel you along a racecourse, the Race Rocker 2.0 is right up your alley. The AeroFoam midsole offers both soft cushioning and amazing energy return. But, as a neutral-oriented shoe, it offers little inherent support from the undercarriage or the minimalist upper. It’s great for racing shorter distances and for strong, fit runners going long, but not ideal for weaker-legged runners or those who excessively overpronate.

PHOTO: ROB STEPHEN

$90, Saucony.com Weights: 7.1 oz. (men’s 9); 5.6 oz. (women’s 7) Offset: 4mm; 18mm (heel); 14mm (forefoot)

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S H O E TA L K 18

GEAR

E N G I N EER ED MES H U P P ER

FL AT-SE A M IN TE RIO R

BAS IC F OAM L AY ER

S ECO N DA RY F OA M

HE E L-TOE O FFSE T

SO CKL IN E R

The primary midsole foam in most shoes is generally some form of ethylenevinyl acetate (EVA) aimed at dampening impact.

New materials create a softer experience, more energy return and the feeling of forward propulsion at the front part of a gait.

This is simply a difference in height (in millimeters) between where the heel sits in the shoe and where the forefoot sits.

Thickly cushioned sockliners enhance the step-in feel at the try-on moment in a store, and increase comfort on long runs.

PHOTO: SCOTT DRAPER

Instead of awkward seams that can irritate parts of the foot, most shoes are designed to have a smooth interior to allow running with or without socks.

New, high-tech meshes offer greater durability and stretchiness, but they also provide more support and facilitate a snug, secure fit.

S H O E TA L K Have you ever thought about whatâ&#x20AC;&#x2122;s actually inside your running shoes? We sliced a shoe in half to expose six key parts. Click here for more stories about running shoes.

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Enlarged to show texture. This PowerBar ProteinPlus ® bar has a crunchier texture than the original 20g PowerBar ProteinPlus ® bar Chocolate Peanut Butter, Vanilla, Cookies & Cream, and Chocolate Crisp flavors. See powerbar.com for the science. All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland. ©2014 Nestlé.

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PRO KIT 20

GEAR

KARA GOUCHER Two-time U.S. Olympian Kara Goucher owns a bronze medal from the 2007 world championships and a 2:24:52 marathon PR. Click here for a video of Kara Goucher’s marathon tips. [1] N UUN

Active Hydration $4.25 (12 tablets), Nuun.com ”I drink Nuun when I work out. Lemon lime, lemonade and grape are my favorite flavors.” [2] OISE L L E

Flyte Short Sleeve $42, Oiselle.com “Oiselle clothing is fun because it’s super functional and the styles are really feminine.” [3] OISE L L E [2]

Stride Short Mini $44, Oiselle.com “I helped create these! I like the original Stride Short, but I really like short-short ‘booty shorts’ even more.” [4] ZE N SA H

Compression Leg Sleeves $40, Zensah.com “I wear compression sleeves and socks when I have a really heavy mileage load, if it’s a bit colder outside and for recovery.”

[1]

[5] SKE CHE RS PE RFOR MANCE

[3]

GoRun Strada $130, Skechers.com “I wear these for everything except speed workouts. It’s a very supportive and comfortable training shoe.”

SV E LTE

Organic Protein Shakes $3.25 (15.9 oz. bottle) Drinksvelte.com “I drink these after a really hard run— usually when I’m in the weight room before I can get home to have lunch.”

PHOTO: SCOTT DRAPER

[4]

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SOL E US [5]

Dash Watch $55, Soleusrunning.com “I like the Dash because it’s so user-friendly. It stores multiple runs, the numbers are really big on it and it has a really small face that sits nicely on my wrist.”

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COLLECTIVE 22

GEAR

ADI DA S

SL Loop Runner $75, Adidas.com

B RO OKS

Chariot $58–$100 Brooksrunning.com

KA RHU

Albatross $80, Karhu.com

NE W B A LA N C E

O N ITSUKA TIG E R

Colorado 85 $80, Onitsukatiger.com

PHOTO: ROB STEPHEN

70s Running 410 $65, Newbalance.com

GOLDEN AGE They say retro never goes out of style. These new kicks, either rereleased or reimagined with inspiration from the original running boom, all offer a timeless flair. They may no longer be race-ready, but they’re definitely street-ready.

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WEARABLE TECH 24

GEAR

ON THE PULSE B Y A A R ON H ER SH

For dedicated phone app or GPS watch users, TICKR X provides a great way to add training zones into workouts. Wahoo’s Bluetoothenabled heart rate strap looks and feels like traditional versions, and adds a few features

to cooperate with popular training tools. TICKR X stands out for two reasons: First, the chest strap has memory. You can wear it during a workout and record data without having to lug a phone or look at a watch.

Secondly, when used with the Wahoo Fitness app, accelerometers in the strap monitor cadence, ground contact time and Wahoo’s own “smoothness” metric. Usefully applying these data is another challenge.

NOT THE ONE? If TICKR X isn’t the training accessory for you, try these.

WA H O O T ICKR X WO R KO UT T R ACKER WIT H MEMO RY $100, Wahoofitness.com

T I M E X I R ON MA N TARGET TRAINER HRM

$130, Timex.com Dependable basic training watch with a heart rate monitor chest strap

MIO FUSE

G AR M IN S OF T ST RA P P R E M I U M H RM

$70, Garmin.com Connected heart rate strap syncs with many training devices and apps

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WHAT IT DOES Measures heart rate and seamlessly links to many popular training apps and GPS watches

HOW IT’S BETTER Can be used without a device to collect data mid-run; provides interesting stride info

WHY YOU NE ED IT Adds more info about your effort level and stride for those who train with an app or watch

PHOTO: SCOTT DRAPER

$150, Mioglobal.com Wrist-based heart rate in an activity tracker with memory and connectivity

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NIKE AIR ZOOM VOMERO 10 When feet fall asleep, what do they dream of? Twenty-milers that feel like 8. Gain without pain. Down-filled sidewalks. On-demand tailwinds. Marathons held entirely on airport moving walkways. Rocket-propelled blimps. Kick-drum solos. Being shot from a cannon into a marshmallow mountain. Slapping a unicorn on the ass en route to winning the triple crown. But their favorite dream? Getting ultra-responsive Zoom Air and ultra-plush Lunarlon foam in every step, courtesy of the Nike Air Zoom Vomero 10. GEAR UP AT NIKE.COM/RUNNING

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Click here to hear what motivates Shalane Flanagan to run.

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PHOTO: SCOTT DRAPER

3/17/15 12:25 PM

PHOTO: SCOTT DRAPER

HERE

For three-time Olympian and New Englander Shalane Flanagan, the Boston Marathon means everything. By Toni Reavis

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LIKE many a Boston Marathon finisher, Shalane Flanagan was having a hard time taking the stairs after last year’s race. Growing up nearby in Marblehead, Mass., Flanagan has always held the Boston Marathon in a special place in her heart, and that morning she had attacked the old course with a willful intensity. She gave it everything she had in going for the win, hoping to redeem through victory some of the terrible damage done to her beloved city by the terrorist bombings at the Boylston Street finish line in 2013. What she and others had no way of knowing was that her friend, Meb

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Keflezighi, had been assigned that role by the marathon gods in the men’s race. Though her gutsy but fading seventhplace finish produced the fastest American women’s time in the event’s history (2:22:02) and slashed three and a half minutes off of her previous PR, the savage pace she set from Hopkinton to Heartbreak Hill left her with shredded quads for the final downhill miles. So the walk downstairs from the House of Blues VIP room to the main stage for that night’s award ceremony was her second painful journey of the day.

Though she was disappointed, there was still some sass left in this 33-year-old from Boston’s north shore. As later-confirmed drug cheat Rita Jeptoo spoke to the audience about the blistering early pace set by “the American girl,” I could hear Flanagan pipe up from among the other top-10 finishers on stage. “You’re welcome,” she called out tartly, a message to Jeptoo that Flanagan knew very well the significant role she played in the fastest Boston Marathon in history. The plan had been set months in advance. Six times Flanagan had returned to Boston from the home she shares with

PHOTO: SCOTT DRAPER

The daughter of elite runners, Flanagan was serious about athletics in high school when many classmates pursued art.

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“You’re welcome,” she called out tartly, a message to Jeptoo that Flanagan knew very well the significant role she played in the fastest Boston Marathon in history.

PHOTO: SCOTT DRAPER

Click here to see Shalane Flanagan’s career highlights.

husband Steve Edwards and their pet cat, Shubie, in Portland, Ore., to train on the Boston course. Flanagan has excelled at the highest level on the track and in cross country—earning bronze medals in the 10,000-meter run at the 2008 Olympics and at the 2011 World Cross Country Championships. She’s had some success in the marathon too, but winning Boston would be monumental to her. “Every pushup that I did, every crunch I did, every little shakeout run, every stride … there was a purpose to everything that I did,” says Flanagan, an 18-time U.S. national champion. Yet despite hitting the time she’d trained for, the effort wasn’t nearly enough as Jeptoo, the 2006 and 2013 Boston champion from Kenya, ripped a devastating 4:45 on the 24th mile down Beacon Street to destroy the field and shatter the course record in 2:18:57. We now know better how she did it—Jeptoo was popped for EPO five months later in an out-of-competition drug test in Kenya while training for the 2014 Chicago Marathon. The news that Jeptoo had tested positive sent Flanagan on an emotional roller coaster. Twice she had raced Jeptoo from Hopkinton to Boston, and twice Jeptoo bested her. Flanagan will be back to race Boston this year on April 20. But Jeptoo, who has been banned from the sport for two years, will not. “Initially I was really angry because she had stolen a really important day last year,” Flanagan says. “And then, in a way, it fueled me, and I decided that since she’s not going to be in Boston this year, that opens up a window. Because this was a woman I had

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no idea how to beat, and I felt so frustrated. I felt l ran two different styles against her— one slow and tactical with a fast finish [Boston 2013: Jeptoo first in 2:26:25; Flanagan fourth in 2:27:08] and the other really aggressive, trying to ditch her early [Boston 2014: Jeptoo first in 2:18:57; Flanagan seventh in 2:22:02]—and neither worked. “I felt defeated,” Flanagan continues. “So this news was like this moment when somebody told me I had a real chance to win Boston. I decided that day to go run a little bit more, because I felt inspired and reinvigorated knowing we would be facing a really clean field this spring.” “The leader through the first 10 miles of the Boston Marathon almost never wins,” Bill Rodgers, a four-time Boston Marathon champion, once said. While that wasn’t necessarily true when the women’s competition was notably thinner—for example, Joan Benoit was a breakaway winner in 1983 when she split the half in 1:08:40 on her way to a world-record 2:22:43—in the 21st century, Rodgers’ insight applies equally to both women and men. With Flanagan splitting the half last year in Boston in 1:09:20, then finishing in 2:22-flat—back in seventh place—one can understand Rodgers’ cautionary note. “I had never run a marathon that way before,” Flanagan says about her tactics. “All of my previous four marathons had been very tactical. But last year I had the objective to see how fast I could run, because I knew that I’d have a number of very tactical races just ahead with the Olympic Trials and the Olympic Games. Now I’m hoping to blend tactics

and aggression, knowing I am a legitimate 2:21 marathoner and top 10 in the world, which gives me confidence. But I think I need to learn how to close and finish races better, and we are working on that.” Flanagan has always been an aggressive racer. Perhaps some of that was genetic, as she comes from the union of two international-caliber runners: father Steve Flanagan and mother Cheryl Treworgy. Steve was a member of the Frank Shorter-led Colorado Track Club, rivals to Bill Rodgers and the Greater Boston Track Club. And Cheryl (née Bridges) was a fivetime World Cross Country Championships team member for the U.S. and the one-time women’s marathon world-record holder. “Innately, I’m always wanting to be aggressive,” Flanagan says, recalling her famous flameout her senior year in high school at the Foot Locker Cross Country regional qualifier in New York City’s Van Cortlandt Park in 1999, when she was the overwhelming favorite to win the national title. And in her sophomore year at the University of North Carolina, she darted out to a commanding lead in the 2001 NCAA Cross Country Championships at Furman University, only to fade to 22nd place. “I tend to wear my heart on my sleeve when I race probably a little too much,” Flanagan admits. “But at the end of the day I felt like I’ve yielded some great results with that kind of racing style—not being an innocent bystander, rather feeling like I’m playing an active role. That kind of excites me as a person.” She took the same approach to the Berlin Marathon six months after Boston. Her

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Flanagan was on a mission at the 2014 Boston Marathon, where she pushed the pace and led for the first 19 miles.

PHOTO: PHOTORUN.NET

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“The races I’m most proud of, even if I don’t win, are the ones I feel are like pieces of artwork, a performance for myself and my family.” Click here to read about “Shalane’s Mission”

PHOTO: PHOTORUN.NET

goal was Deena Kastor’s 2006 American record of 2:19:36. “The races I’m most proud of, even if I don’t win, are the ones I feel are like pieces of artwork, a performance for myself and my family,” she says. “Sometimes they yield moments of brilliance, and sometimes it seems not so brilliant an idea to some people. But it depends on how you want to look at it.” In Berlin she was again unconcerned with the competition and set out on pace. Among those watching from the lead vehicle was Brendan Reilly, a New England native and now president of Boulder Wave, a sports agency based in Boulder, Colo. “I don’t think she ran recklessly in Berlin at all,” he says. “I think it showed where she was versus clean runners. She is narrowing the gap. I think she is on the path of Constantina Dita.” Dita, an athlete from Romania whom Reilly represented, challenged top runners such as consistent world-beaters Paula Radcliffe and Catherine Ndereba as she was developing as a marathoner. Her experience and competitiveness culminated in a victory at the 2008 Olympic marathon. “They knew they never had it easy with Dita in the race,” Reilly says. “In her first marathon, she blew up at 25K, but with each race she went longer and longer till finally in 2008 in the most important race, she went all the way. I see Shalane improving with each race as well.” Though Flanagan got caught in Berlin by two Ethiopians and she came up short of Kastor’s U.S. record, her finishing time of 2:21:14 was yet another personal best, the second fastest ever by an American

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and the ninth fastest time in the world last year (after discarding Jeptoo’s Boston time from the mix). “It tells me I’m marinating and sautéing as an athlete,” Flanagan says. “I’m getting closer and closer the last two attempts. And the more times I put myself in position of sub-2:20, the more I believe I’ll be able to perform at that level. In Berlin I faded really late, so it’s all about finishing strong. That’s definitely been a weak spot of mine, so now we are working on it in training, and with my fueling strategy to see if that’s a variable. But it’s not for lack of willpower, that’s for sure.” In December Flanagan was on the Boston course twice again, trying to stamp that legendary route into her bones. But Boston’s worst winter in memory kept her in Portland throughout January and February. Although she was born in Colorado and hasn’t lived in Massachusetts since the fall of 2000, Flanagan still self-identifies as a Boston kid and considers Marblehead her home. It’s that heartfelt sentiment that galvanizes her desire to win on Boylston Street. “You can’t take it out of me,” she says. “I identify with the people, and I just feel a connection and sense of loyalty that I never felt with another group of people. I feel like if I ran into any kind of trouble I could call any of my high school buddies and they’d be there in two seconds. We can seem really cold, but New Englanders are some of the nicest, most endearing people I know. So, yeah, I’ll always identify with Boston and New England, because it’s very much who I am.” Let’s just say Boston is eager to see its girl again on Patriots’ Day 2015, too.

3/17/15 12:22 PM

PHOTO: SCOTT DRAPER

Click here for more Faces of Boston profiles

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3/17/15 12:15 PM

Dave McGillivray

PHOTO: SCOTT DRAPER

Dave McGillivray has been the Boston Marathon race director since 1988, but he’s also run the course 42 years in a row—including the last 27 late at night after the marathon has concluded. However, last year might have been his favorite one yet. “I’ve never seen the crowds along the course as deep and as boisterous—or as respectful—than I did last year,” he says. “The script could not have been written any better.” After witnessing Meb Keflezighi’s historic victory from the start in Hopkinton to the finish line on Boylston Street while on a police motorcycle, McGillivray ran the course that night with a few friends in about four hours. “I’m just a caretaker of the Boston Marathon,” says McGillivray, 60. “It was here long before I was born and it will be here long after I’m gone. My job is to take care of it for a little while, which is an honor and a privilege.” —Brian Metzler

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3/13/15 10:30 AM

Bill Rodgers

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3/13/15 10:31 AM

PHOTO: SCOTT DRAPER

Thirty four

PHOTO: SCOTT DRAPER

Believe it or not, Bill Rodgers’ first Boston Marathon resulted in a DNF. As a 25-year-old marathon rookie from Hartford, Conn., in 1973, he went out too hard, drank too much water and struggled from not knowing the course, forcing him to drop out at the 21-mile mark. But two years later—40 years ago this spring—Rodgers went on to win the race in a new American record of 2:09:55. “That race allowed me to expand my horizons,” the 67-year-old Boston transplant says. “The world started shifting gears thanks to that race. I got invited to other marathons around the world and landed a shoe sponsorship deal.” From 1975 to 1980, Rodgers was the world’s most dominant marathoner, with three more Boston wins and four straight New York City Marathon victories. Rodgers credits his success to training with Greater Boston Track Club teammates, including Bob Hodge, Greg Meyer and a teenager at the time named Alberto Salazar. But training on the course was also key. “I felt that I had an edge thanks to being in Boston. It definitely helped me to live right there.” It also helped him earn the endearing nickname “Boston Billy.” —Duncan Larkin

PHOTO: SCOTT DRAPER

Chris Battoo A few years after moving to Boston from his native Trinidad, Chris Battoo found himself on Boylston Street watching runners finish the 2010 Boston Marathon. “Seeing people finish was unbelievable,” says the 27-year-old graduate student. “When I saw that, I knew I needed to run it myself.” After dropping out of the race amid extreme heat in 2011, he trained harder and earned his first finish in

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3:41 in 2013, not long before the terrorist bombings disrupted the day. “I was right there, so I saw everything,” he recalls. “It was horrible seeing all of that, and reliving the memory is still very tough. But it also inspires me to keep on running.” Battoo ran Boston in 3:01 last year and lowered his PR to 2:45 at the Bay State Marathon in October. It was hard to train through the harsh Boston winter,

not only because of the weather. His father was planning to come see him run in this year’s Boston Marathon and had already purchased his airline ticket, but he passed away in December. “Running means everything to me now,” says Battoo, who’s aiming to run sub-2:40 this year. “It’s a desire, a passion, something I can’t live without. It gives me strength and hope.” —B.M.

3/13/15 1:21 PM

Desiree Linden

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3/13/15 1:21 PM

PHOTO: SCOTT DRAPER

Thirty six

PHOTO: PRESTON MACK

At the 2011 Boston Marathon, Desiree Linden had everybody on the edge of their seats as she charged to the finish line on Boylston Street. Although the Hansons-Brooks athlete came up just short of the win—losing to Kenyan Caroline Kilel by a mere 2 seconds—that exciting moment fostered a sense of optimism that the next American female victory isn’t far away. “If you can win in Boston, that pretty much makes you a legend as an American, so it’d be nice to have that one on my résumé,” Linden says. “Getting so close to winning in 2011 and having that taste of what it might be like to break the tape there keeps me coming back to see if I can improve on that finish.” Linden is returning this year after placing ninth last year in 2:23:54, a time that would have put her on the podium most years. “It really is the marathon,” the 31-year-old says. “The history of the race, the competition, the course, the fans—all of that is really appealing, especially for someone who considers herself a marathoner. If you can have success there, it definitely keeps you coming back.” —Mario Fraioli

PHOTO: SCOTT DRAPER

PHOTO: PRESTON MACK

Meb Keflezighi

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Almost 12 months later, it still seems a bit implausible, doesn’t it? On the verge of turning 39, Meb Keflezighi ran a race for the ages in 2014, a year after terrorist bombs disrupted Marathon Monday. Not only did Keflezighi become the first American man to win since Greg Meyer in 1983, he also solidified his stature as one of the greatest marathon runners of all time. He became the first runner in history to have won the Boston and New York City Marathons, and to have earned an Olympic medal (silver, from the 2004 Games). At Boston, he ran with the names of the four people killed in 2013 inscribed on his race bib. When he crossed the finish line in a new PR of 2:08:37, Keflezighi looked up to the sky, kissed the ground three times and took a bow before putting his hands over his face and breaking into tears. “For a year, my goal was to come back and win for the people of Boston and for the people of this country,” he says. Can he win again this year on the verge of 40? He’s not ageless, but don’t bet against him. —B.M.

3/13/15 1:22 PM

Ben Beach

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3/13/15 1:22 PM

PHOTO: FELIX SANCHEZ

Thirty eight

PHOTO: DANIEL BEDELL

Just being able to qualify for the Boston Marathon and finish the race once is a grand achievement. But doing it 47 years in a row? That’s downright amazing, not to mention an all-time record. Yet Ben Beach, a 65-yearold runner from Bethesda, Md., will be in Hopkinton on April 20, ready to run his 48th consecutive Boston Marathon. Beach, who works as an editor for the State Department in Washington, D.C., is a testament to perseverance. He suffers from dystonia, a neurological movement disorder that causes the muscles of his left hamstring to contract involuntarily. He clocked a 3:23 in his first Boston Marathon back in 1968 and has a 2:27 best on the course. Nowadays, Beach runs Boston much slower—5:26 last year—but he keeps lacing up his shoes to maintain the streak. “My times now are terrible, but I do what I can,” says Beach, who has been running less and cross-training more. “I’m going to keep running it until I can’t do it anymore.” —D.L.

PHOTO: FELIX SANCHEZ

PHOTO: DANIEL BEDELL

Rebekah Gregory DiMartino

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It’s been a rough and rocky road for many of the victims of the 2013 Boston Marathon bombings, including Rebekah DiMartino. The 27-year-old resident of Richmond, Texas, was with her son, Noah, and then-boyfriend Pete DiMartino at the finish line of the marathon when the first bomb exploded. They were all hurt from the blasts, but DiMartino’s injuries were the most severe. After 17 surgeries during the 18 months that followed, surgeons removed the lower part of her left leg last November. But that hasn’t dampened the 27-year-old’s vivacious spirit. Shortly after being fitted for a prosthetic leg on Jan. 7, she announced she was training to run in this year’s Boston Marathon, while also admitting she’s never really been a runner. “The fact that I was given a second chance at life that day is something that I will never again take for granted,” says DiMartino, who refers to her prosthetic as “Felicia.” —B.M.

3/13/15 10:33 AM

Thomas Grilk

Forty

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PHOTO: SCOTT DRAPER

As executive director of the Boston Athletic Association, Thomas Grilk has played a significant role in the Boston Marathon for years. But because he has also been one of the primary finish-line announcers since 1979, his race-day duties have been relegated to Boylston Street. Last year, he ceded that role and ventured out to the starting line in Hopkinton for the first time since he ran his Boston PR of 2:54 in 1978. He was still able to get back to the finish line in time to see Meb Keflezighi cross it in historic fashion. “It was amazing to be out there and feel the energy of the day, from the runners, the workers, the volunteers and the fans,” says Grilk, 67, whose marathon PR is 2:49. “They came out to express that everything was going to turn out right. It was yet another expression of the fact that everybody who lives around here, who competes in it, who watches it, owns the Boston Marathon.” —B.M.

3/13/15 10:32 AM

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3/12/15 3:36 PM

BY MARIO FRAIOLI

ILLUSTRATIONS: SHAWN O’KEEFE

ore speed. Better efficiency. Fewer injuries. These M are the three biggest reasons why runners should try to improve their running form. But how do you know which changes are right for you? Fundamentally, a runner’s stride is a complex mix of two different energy sources: metabolic energy produced by the muscles; and elastic energy produced by tendons and other connective tissue that stretch and recoil like a series of springs to propel you forward. A runner’s fitness level will limit the amount of energy the muscles can produce, while the functional strength of the soft tissue will dictate the most efficient way for a person to run. “The more you utilize that elastic energy, the better you become at

hitting the ground and absorbing those impact forces,” explains elite-level coach Steve Magness, author of “The Science of Running” and head cross country coach at the University of Houston. “The problem for novice runners is that their tendon strength tends to be very low, so they’re not really storing or utilizing much of that elastic energy. They can make huge gains by doing things like plyometrics and practicing sprints.” Good running form, then, is more a byproduct of continually improving your fitness level and functional strength than it is a conscious effort to employ a certain footstrike or adopt a one-size-fits-all style of running, such as Chi or Pose running techniques. “New runners need to spend the first two to three months of a new training program allowing the soft tissue to stiffen,” says exercise physiologist and elite coach Greg McMillan. “It’s an

important adaptation. Even just a small improvement can lead to huge gains.” Translation: You can improve your form without consciously trying to improve your form. In addition to focusing on functional strength and doing the right type of workouts to improve fitness, recreational and sub-elite runners can make huge gains in efficiency and reduce the likelihood of injury by regularly doing basic form maintenance drills that encourage a shorter stride and increased cadence. At the elite level, these improvements are marginal at best, given an already high level of fitness and strength attained from years of training. “If you consistently do the right training, good form tends to take care of itself,” Magness says. We’ve outlined a series of universal form fixes all runners can work on to run faster and more efficiently with less likelihood of injury.

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3/13/15 10:27 AM

FUNCTIONAL FORM 4 FIXES TO IMPROVE YOUR RUNNING MECHANICS

FORM FIX 1: Run Tall

ST RA IGHT LEG

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Why do you do it? Taking a top-down approach to running form and aligning the head, shoulders, torso, hips and legs promotes balance and allows your foot to land under your center of gravity— regardless of what part of your foot strikes the ground first. “Telling someone to run tall is like telling them to sit up straight,” McMillan says. “It stacks the posture properly and gives your mechanics the best opportunity to work correctly.”

How do you do it? Simply giving yourself the cue to “run tall” while you’re running can help straighten out 90 to 95 percent of inefficiencies, McMillan says. However, incorporating drills such as straightleg running after easy runs will encourage you to stay upright while getting more leg extension from behind and landing squarely underneath your body.

Straight-Leg Running: Keeping your legs straight and your ankles dorsiflexed, pointing upward, run forward landing on your midfoot, but do not let your feet lift too high off the ground. Maintain a straight torso, and focus on executing a quick turnover and landing directly underneath your center of gravity. Perform two 50-meter reps as part of your warm-up routine before setting out for a run, progressing to four as you build coordination.

3/13/15 10:28 AM

B U TT KIC KS

FORM FIX 2: Shorten Your Stride, Increase Your Cadence Why do you do it? Making a conscious effort to shorten your stride and employ a quicker turnover encourages you to land lighter. This reduces the impact forces on your legs, regardless of how your feet strike the ground, and lessens the likelihood of injury.

H I GH K NEES

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How do you do it? Butt kicks and high knees are two effective drills that encourage a shorter stride and quicker cadence.

Butt Kicks: Using short strides— almost as if you were running in place—lift your knees slightly and try to bring your heel directly under your butt—not behind—with each stride. Alternate legs rapidly, focusing on executing a quick turnover. Perform two 15-meter reps, progressing to 30-meter reps as your coordination improves.

High Knees: Running in place, lift your knees to waist level while landing lightly on your forefoot directly underneath you. Stay tall and don’t lean too far backward or forward. Perform one 15-second set, progressing to two to three sets with 15 seconds of rest in between as coordination improves.

3/13/15 10:28 AM

FORM FIX 3: Practice Sprinting Why do you do it? Sprinting short distances helps strengthen tendons and connective tissue while improving your basic speed and power. “It’s a misnomer that efficient equals fast,” Magness says. “Even the best runners will give up a small amount of efficiency to be powerful and cover ground quickly.”

How do you do it? One to two times a week after an easy run, practice sprinting for 10 to 15 seconds at close to top speed. Repeat this sequence 8 to 10 times, with one to two minutes of recovery between reps. Performing short sprints on a moderately steep hill (6 to 8 percent grade) will help recruit more muscle fibers and accelerate gains in tendon strength and explosiveness. Remember to run tall and stay relaxed while running fast.

SPR INTING

Click here to read about how your foot should hit the ground while running.

FORM FIX 4: Start Doing Plyometrics P LYO M E TRI CS

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Why do you do it? Do explosive jumping drills two to three times a week while you’re building up mileage to stiffen tendons and develop your body’s ability to make better use of energy return. It will help you run faster and prevent your form from breaking down. “Plyos teach you how to efficiently navigate the ground without thinking about it,” Magness says. “That translates to more speed and improved mechanics.”

How do you do it? Keep it simple. Jump rope for 5 to 10 minutes three times a week as part of your warm-up before running. Alternate between two-legged hops, one-legged hops and alternating feet. Keep your feet directly underneath your hips and focus on coming off the ground with quick feet (pretend you’re standing on hot coals), whether you’re landing on the balls of your feet or your heels.

3/17/15 12:11 PM

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3/12/15 3:36 PM

COACH CULPEPPER TRAINING

5 M E N TA L T I P S F O R LASTING SUCCESS [ 1 ] R E CO GNI Z E YO U R I NC EN T I V E

It’s important to honestly explore and embrace your primary incentive for running. It’s that singular motivating factor that you’ll fall back on when the training gets hard, when you get into a training rut or when the weather is bad and you don’t feel like heading out for a run. Why do you run? Is it out of joy? Faith? Freedom? Only with a clear understanding of your primary incentive will you reach your ultimate potential.

[2] K N O W W H AT YO U WA N T TO AC HI EV E

Have a clear understanding of what you want to achieve as a runner—a specific end goal that is important to you. Breaking 3 hours in the marathon or qualifying for Boston are clear, focused goals. Vague thoughts such as “I just want to finish well” or “I want to get fit” or “I want to run fast” are not. Those might be true, but they’re not ultimate goals. A laser-sharp focus is necessary for achieving optimal results.

[3] COM M IT TO YOUR G OA L S

Commit to doing everything in your power to achieve your goals. That might sound extreme or even obsessive, but if you want to achieve something signiﬁcant, you need a clear, unwavering commitment from the onset. That includes developing or following a training plan, going out of your way to make time to run and doing the extra stuﬀ (strength work, cross-training, nutrition, etc.) to make it all happen.

Two-time U.S. Olympian Alan Culpepper won national titles from the 5K to the marathon. He coaches a wide range of runners through Culpeppercoaching.com.

[4] TRACK YO UR PRO G RE SS

Habitually recording your workouts in a training log is important. An online log is better than nothing, but I believe something important takes place in the physical act of writing information by hand. People keep diaries and journals for reﬂection, and a training log is similar in many aspects. By reﬂecting on your training, you stay engaged and focused on not only your end goals but also the process of getting there.

[5] KE EP IT FRESH

To prohibit rough patches in training from becoming bigger problems, foster and maintain a strong and positive mental approach. Training well takes not just physical exertion but mental exertion as well. But that’s OK; you need pressures and challenges to become mentally stronger, a tool in your toolbox that will serve you well on race day. However, training should not leave you mentally ﬂat come race day.

This article was excerpted with permission from “Run Like a Champion: An Olympian’s Approach For Every Runner” (VeloPress, 2015)

PHOTO: SCOTT DRAPER

Click here to read more Coach Culpepper training insights.

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3/17/15 11:19 AM

PREHAB 48

TRAINING

UPPER BACK TENNIS BALL MASSAGE No need to spend loads of money on a professional massage. Working your back with a lacrosse, tennis or massage ball can do the trick. B Y JA SON D EVA N EY

“Using a tennis ball or lacrosse ball to self-mobilize your upper back can improve thoracic, scapular and shoulder mobility,” says Jason Hantavis, MSPT, CSCS, OCS. “A looser thoracic spine and looser muscles will improve mobility and posture.”

STE P 1 : Lean against a wall, placing a

lacrosse, tennis or massage ball between your back and the surface of the wall. Make sure the ball is not on your spine. STE P 2 : Move up and down, letting

the pressure of the ball go over your muscles and the surrounding soft tissue. STE P 3 : For an added benefit, pull

your ball-side arm across your chest and support it with your other hand, letting the arm relax. This opens up the muscles and allows for a deeper massage. STE P 4 : Move the ball to the other

side of your back after a couple of minutes. “Don’t go too fast,” Hantavis says. One-and-a-half to two minutes on each side will suffice.

Click here for a video about preventing overuse injuries.

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3/17/15 11:23 AM

ST R E N GT H TRAINING

SINGLE-LEG DEADLIFTS This exercise will engage, activate, stabilize and strengthen the muscles behind you, from your foot all the way up to your upper back and forearms.

PHOTOS: SCOTT DRAPER

B Y D U N CA N L A R K I N

ST E P 1

ST EP 2

STE P 3

STE P 4

R EPEAT

Stand on one leg. If you’ve never done these before, don’t hold any weights. Balance and form are key. You can add resistance as the exercise becomes easier.

Following Olympian Nick Symmonds’ lead (above), swivel your non-exercising leg to 90 degrees. Keep your trunk straight and shoulders slightly behind you.

Inhale and look straight ahead. Imagine you are hinged at your pelvis as you slowly cantilever your trunk toward the floor while keeping your arms, back and rear leg straight.

Exhale as you slowly return to the starting position. Concentrate on maintaining the same form on the way back up.

Beginners should attempt two sets of 10 to 12 reps per leg the first time they are trying it as a good benchmark.

“This activation will realign your body and create more stability,” says noted musculoskeletal therapist Phil Wharton, co-author of “The Whartons’ Strength Book: Lower Body.” Plus, you will generate more power, allowing

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you to kick into that extra gear, he says. At the start, you contract the trapezius and quadriceps muscles. On the way back up, you contract the trunk, glutes, hamstrings, ankles, calves and quadriceps. Wharton

cautions that this exercise can place considerable stress loads on the sacral, lumbar and cervical spine. It can also irritate the hamstring, so don’t push it or do anything that feels unnatural.

3/13/15 1:39 PM

FORM DRILL 50

TRAINING

PHOTO: SCOTT DRAPER

Click here to see an online Injury Locator & Treatment Tool

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3/17/15 11:41 AM

A-SKIPS The running drills in this ongoing series can help make you a better runner by improving on your running form, functional strength and efficiency. B Y M A R I O FR A I OL I

PHOTO: SCOTT DRAPER

Click here to read how to treat plantar fasciitis

W H AT A-Skips is a basic drill that helps develop lower-leg strength while encouraging knee lift and promoting an efficient footstrike. Many elite athletes do A-skips as part of their warm-up routine before a race or speed workout to get the key muscles firing for faster running.

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HOW Skip forward, lifting your lead knee to waist height while keeping your back leg straight as you come off your toe. Continue moving forward in this mannerâ&#x20AC;&#x201D;alternating legsâ&#x20AC;&#x201D;and striking the ground with your mid-foot or forefoot while swinging your opposite arm in unison with your lead leg. Note: When doing this drill for the first time, walk through it to get the motion down and gradually progress to skipping.

WH EN Perform two 30-meter reps, progressing to 50-meter reps once you build strength and coordination. Do this drill two to three times a week after an easy run or before a speed workout or race.

For more, go to Competitor.com/drills

3/17/15 11:45 AM

WORKOUT OF THE MONTH 52

TRAINING

B A S I C FA RT L E K B Y M A R I O FR A I OL I

WH AT: Fartlek—Swedish for

“speed play”—refers to a series of faster-paced pickups during a run with a recovery interval in between. The length and speed of the pickups and recovery intervals can be dictated by the kind of training you need or how you feel that day. Fartleks can be done on roads, trails, track or treadmill. (It’s a great way to get out of a training rut too.)

W H Y: Shorter, faster pickups

under a minute in duration will help you to improve your speed while longer intervals—up to 5 minutes long—are a good way to practice running your race pace. A mix of short, fast running and longer, steady segments will work your anaerobic system and increase your aerobic capacity, thus improving your ability to cover ground more efficiently.

HO W: Following an easy

warm-up jog of 10 to 15 minutes, alternate running 30 seconds at 90 to 95 percent effort with 30 seconds of easy jogging. Repeat this sequence 5 times. Then alternate running 3 minutes at your 5K race pace with 2 minutes of easy jogging. Repeat this sequence three times. Finish the workout with 10 to 15 minutes of easy jogging to cool down.

PHOTO: ISTOCKPHOTO.COM

Click here to see Workout of the Week selections.

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3/17/15 11:44 AM

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TRAINING PLAN 54

TRAINING

Click here for more Training Plans

1 0 W E E K S T O A FA S T E R 1 0 K If you have finished a few 10Ks and want to race your next one faster, this intermediate to advanced training plan is aimed at helping you get stronger and faster over a 10-week period. Now’s the perfect time to start fine-tuning your fitness for your spring and summer races. B Y M A R I O FR A I OL I

W ED NESDAY

T H U R S D AY

F R I D AY

S AT U R D AY

T O TA L MILEAGE

5 MILES E ASY

RE ST

6 MI L E S E ASY

BA S IC FART L E K: 6 MI L E S ( S EE PAGE 5 2 )

5 MI L E S E ASY

5 MILES E ASY

RE ST

7 MI L E S W / L AST 3 M I L E S AT ST E ADY PAC E

REST OR C ROS S T RAINING

T EMPO RU N: 2-M I L E WARM-U P, 2 MILES AT 10 K RAC E PAC E , 2- MILE CO O L-D O W N

5 MI L E S E ASY

6 MI L E S E ASY

RE ST

8 M I L E S E ASY

4 MILE S E ASY

REST OR C ROS S T RAINING

FA RT LEK: 7 MI L E S W / 3 X 4 :0 0 @ 5K EF F ORT W / 2 :0 0 RE COV E RY BET WEE N RE P S

5 MI L E S E ASY

RE ST

9 MI L E S E ASY W / L AST 4 M I L E S AT ST E ADY PAC E

5 MILE S E ASY

REST OR C ROS S T RAINING

HILL REPEAT S : 7 MI L E S 1 0 X 30-S ECOND H I L L RE P E AT S AT HARD EF F ORT W I T H 6 0 S E CO N D S RECOVERY BE T W E E N RE P E AT S

5 MILES E ASY

6 MILES E ASY

RE ST

1 0 MI L E S E ASY

5 MILE S E ASY

REST OR C ROS S T RAINING

5 MILES E ASY

6 MILES E ASY

RE ST

10 MILES W/ L AST 4 M I L E S AT ST E ADY PAC E

5 MILE S E ASY

REST OR C ROS S T RAINING

2- MILE WARM- U P, 8 X 8 0 0 M @ 1 0 K RAC E PAC E W / 2 :0 0 RE COV E RY BET WEEN INT E RVAL S , 2 -MI L E COOL-D O W N

5 MI L E S E ASY

6 MI L E S E ASY

RE ST

10 MILES E ASY

4 MILE S E ASY

REST OR C ROS S T RAINING

BA S IC FART L E K: 7 MI L E S ( S EE PAGE 5 2 )

6 MI L E S E ASY

6 MILES E ASY

RE ST

1 2 MI L E S / L AST 5 M I L E S AT ST E ADY PAC E

5 MILE S E ASY

REST OR C ROS S T RAINING

6 MI L E S E ASY

5 MI L E S E ASY

RE ST

12 MILES E ASY

5 MILE S E ASY

REST OR C ROS S T RAINING

6 MILES E ASY

5 MILES E ASY

RE ST

4 MI L E S E ASY

WEEK

S U N D AY

M O N D AY

4 MILE S E ASY

REST OR C ROS S T RAINING

4 MILE S E ASY

REST OR C ROS S T RAINING

4 MILE S E ASY

T U E S D AY

HILL REPEAT S : 5 MI L E S 8 X 20-S ECOND HI L L RE P E AT S AT HARD EF F ORT W I T H 6 0 S E CO N D S RECOVERY BE T W E E N RE P E AT S

INT ERVAL S : 7 MI L E S 3 X 1 MILE @ 5 K PAC E W / 3 :0 0 RECOVERY BE T W E E N RE P E AT S INT ERVAL S : 8 MI L E S

T EMPO RU N : 7 M I L E S 2- MILE WA RM- U P, 3 M I L E S @ 1 0 K RAC E PAC E, 2- M I L E CO O L-D O W N INT ERVAL S : 7 MI L E S

2- MILE WA RM- U P, 4 X 8 0 0 M @ 5 K RAC E PAC E W/ S LO W 4 0 0 M JO G RECOVERY BET W E E N RE P S , 2 -MI L E COOL-D O W N

R ACE DAY!

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REAL FOOD, NOW PORTABLE

Pro athletes are leaving gels, bars, and blocks at home because they’ve discovered that real food is better. Real food tastes better, digests quickly, and helps you perform at your best. In their new cookbook, Chef Biju and Dr. Lim debut 75 favorite portable snacks. Each is simple, delicious, easy to make—and ready to go on your next ride or run. Try out all-new rice cakes, two-bite pies, waffles, paninis, and more. Wherever you go, these real foods will nourish your best performance.

GET MOVING WITH

FEED ZONE PORTABLES.

Both Feed Zone cookbooks are now available from SkratchLabs.com and in bookstores, bike and running shops, and online. Try sample recipes at feedzonecookbook.com.

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Off-road running can bust you out of a running rut, invigorate your passion for going long, and make you a stronger all-around runner. Get a head start with Trailhead, a fun, illustrated guide that dishes the dirt on all things trail running.

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M A R K E T W ATC H

Click here to read about the 50 Best Running Shops in America.

COMMUNITY

WHICH NEW SHOE RELEASES ARE YOU MOST EXCITED FOR THIS SPRING?

K R I S H ART NER , O W N ER, NAP E RV IL L E RU N N I N G CO.

HEN RY G U Z MA N , OWN E R, F LAT I RO N S RUN N IN G

HA L KOE RN E R, O WN E R, ROG UE VA L L E Y RUN N E RS

STE V E DE M OSS, OWNER , B IG PE ACH RUNNING CO.

Naperville, Ill.

Boulder, Colo.

Ashland, Ore.

Atlanta

“I’m looking forward to the adidas Ultra Boost because it takes a successful platform and takes it to another level. The Ultra Boost has more ‘boost’ than ever before, is incredibly comfortable and fits really well.”

“Two shoes come to mind: The reemergence of the ASICS GT-3000 3, and the Hoka Challenger ATR. The ASICS shoe is great because it offers forefoot or late-stage pronation and stability. The Challenger is a stable lightweight trail shoe that follows in much of the Hoka tradition.”

“Our store is pretty excited to sell the new Hoka Challenger ATR. Take into account we have a full-time sponsored Hoka track athlete and a couple other converts on staff, so they are keen on the product and anticipation is high.”

“The three shoes that are likely to generate the most excitement this year are the Saucony Zealot ISO, the New Balance Fresh Foam Zante and the adidas Ultra Boost—especially the Ultra Boost because of the unique feel both underneath and around the foot.”

M AT T LU CAS , O W N ER , LU K E ’S LO C K E R

J OA N N A RU S SO, STO RE MA N AG ER, PACE RS RUN N IN G

L A N CE M UZSL AY, O WN E R, SO L E SPO RTS

DAVID “BOOTS” BOUTILLIER, OWNER, FLEET FEET ROCHESTER

Dallas

Arlington, Va.

Tempe, Ariz.

Rochester, N.Y.

“We are thrilled any time a promising new style hits the market. Well designed and innovative new products that are not distributed everywhere are what keep a speciality retailer special. With that said, we’re super excited for the Brooks Launch 2 and Brooks Ravenna 6.”

“If you’re like me and the winter blues have got you itching for a light, responsive and fast shoe this spring, the New Balance Fresh Foam Zante is all you need. As soon as I put it on, I knew exactly how Cinderella felt in her glass slipper.”

“The shoe we’re most excited about is the Nike Air Zoom Vomero 10 because it’s getting a big upgrade on the upper. The upper will be similar to the Nike Zoom Structure 18, and that’s been a huge success.”

“With a full Boost midsole and Prime Knit upper, the adidas Ultra Boost takes the premium neutral shoe to a new level of comfort and performance.”

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INSIGHTS COMMUNITY

BUZZWORTHY RUNNING NEWS You heard it here first!

American track star, two-time Olympian and beer-miler Nick Symmonds will be competing on the seventh season of NBC’s “American Ninja Warrior.” The episode won’t air until a much later date, but Symmonds kicked off his spring track training in March with an attempt on the grueling obstacle course in Los Angeles.

Oiselle plans to open its first physical retail store this summer in Seattle. The women’s athletic apparel company provided a sneak preview of the space on its Instagram account (@Oiselle) in February, and have yet to announce an exact date for opening.

The first feature film about the Boston Marathon, titled “Boston,” produced by La Roma Films and directed by Jon Dunham (director of “Spirit of the Marathon”), will hit theaters next year. In January, it was announced that Olympic bronze medalist and American record holder Deena Kastor will be the executive producer of the film.

Salomon-sponsored trail runner Max King is working with a Bend, Ore., startup called Kid Runner, which is launching a new tow-behind child running trailer on Kickstarter in April. King ran a 33:20 10K while pulling his 2-year-old daughter in one of the prototypes last fall.

Backed by an array of runners on treadmills, world-record holder Usain Bolt helped Puma take over New York City’s Times Square in February to launch its new Ignite running shoe. Puma says the Ignite, which features high-energy ForEverFoam, is its most responsive shoe yet.

“Orange is the New Black” star Uzo Aduba plans to run the Boston Marathon on April 20. The 34-year-old actress (who plays Suzanne “Crazy Eyes” Warren on the Emmy-winning Netflix production) is running to raise money for the Dana-Farber Cancer Institute.

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JULY 18-19, 2015 ½ MARATHON | 10K | SATURDAY 5K

RunRocknRoll.com

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Less Searching, More Running. Our free e-newsletter, The Run Down, delivers the latest on everything running straight to your inbox!

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RUN IT COMMUNITY

WHERE AND WHEN TO RACE From courses laden with cherry blossoms to marathons through majestic redwood forests, our editors have curated a bucket list of late-spring and early-summer races throughout the continent. Be sure to mark these dates on your calendar!

BRYAN J SMITH

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

Ogden Marathon

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COMMUNITY

EUGENE MARATHON May 10; Eugene, Ore. Eugenemarathon.com

OGDEN MARATHON May 16; Ogden, Utah Getoutandlive.org

One of the most scenic courses in the country, this race runs through Humboldt Redwoods State Park. Runners will find themselves surrounded by ancient, 300-foot-tall redwood trees as they make the 26.2- or 13.1-mile journey entirely on paved roads in this out-and-back course. Not only are the sights awe-inspiring, the old-growth trees also provide cooling coverage when the day heats up.

What better way to explore this mecca of distance running than by running a marathon in its honor? The mostly flat course (except for the hill at mile 8) runs along the Willamette River and finishes on the historic Hayward Field track, where University of Oregon coach and Nike co-founder Bill Bowerman once trained legendary track star Steve Prefontaine. Due to its flatness, more than 20 percent of 2014 finishers qualified for the Boston Marathon, making it a perfect PR goal race.

At an elevation of 5,400 feet with sweeping views of the Ogden Canyon and roaring Ogden River below, this road race has a distinct Western atmosphere to it. Although the high altitude may prove difficult, the unique landscape makes it a must-do destination race with options to participate in a half marathon or 5K instead of the full 26.2.

Eugene Marathon

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COURTESY OF EUGENE MARATHON

AVENUE OF THE GIANTS MARATHON May 3; Humboldt, Calif. Theave.org

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JEFF FREY &ASSOCIATES

M A R AT H O N S / H A L F M A R AT H O N S

RUN IT COMMUNITY

VERMONT CITY MARATHON AND RELAY May 24; Burlington, Vt. Vermontcitymarathon.org

ROCK ‘N’ ROLL SAN DIEGO MARATHON AND 1/2 MARATHON May 31; San Diego Runrocknroll.competitor.com

GRANDMA’S MARATHON June 20; Duluth, Minn. Grandmasmarathon.com

First-time marathoners will feel at ease during this race. The clover-shaped course is spectator-friendly, providing plenty of access points for friends and family to root them on. Whether it’s your first or 100th marathon though, the views of Lake Champlain framed in by the Adirondack Mountains are motivation enough to cross the finish line. Plus, every race participant is rewarded free Ben & Jerry’s ice cream!

Temperate weather, ocean views and palm trees are trademarks of this Rock ‘n’ Roll event. Participants run through the surrounding neighborhoods of downtown San Diego to the sounds of rock bands with an epic finish and after-party at Petco Park. A new Saturday 5K debuts this year in Balboa Park adjacent to the San Diego Zoo.

It may be called the Grandma’s Marathon, but that doesn’t mean you’ll be running it at a granny’s pace. A relatively flat, point-to-point course, this race is run along the north shore of Lake Superior on historic Highway 61. Expect lakeside views and gently rolling hills for much of the journey.

JEFF FREY &ASSOCIATES

COURTESY OF EUGENE MARATHON

M A R AT H O N S / H A L F M A R AT H O N S

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Grandma’s Marathon

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COMMUNITY

5K TO 15K

LILAC BLOOMSDAY RUN May 3; Spokane, Wash. Bloomsdayrun.org

BAY TO BREAKERS May 17; San Francisco Zapposbaytobreakers.com

Celebrate spring in the nation’s capital by running among the cherry blossoms along the National Mall. It’s also the fastest D.C. tour you’ll experience as you run past historic landmarks such as the Jefferson Memorial, Arlington National Cemetery, Lincoln Memorial and the Washington Monument.

A well-established road race in Washington, this 12K has been a staple event in the Spokane community since 1977. The course starts in downtown Spokane and garners more than 40,000 participants every year. If you’re in the area, this is a race you won’t want to miss.

Running this massive 12K is like participating in the world’s longest block party from the San Francisco Bay to where the breakers crash on Ocean Beach. More than 70,000 costumed runners participate every year—including non-registered spectators who join in on the fun last-minute. Be prepared to witness some nudity as well—it gets wild!

Bay to Breakers

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COURTESY OF BAY TO BREAKERS

CHERRY BLOSSOM 10-MILE RUN April 12; Washington Cherryblossom.org

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#RNRMTL

SEPTEMBER 20, 2015 MARATHON | ½ MARATHON | 10K | 5K | 1K

RunRocknRoll.com

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COMMUNITY

5K TO 15K

BOLDER BOULDER 10K May 25; Boulder, Colo. Bolderboulder.com

SHELTER ISLAND 10K June 20; Shelter Island, N.Y. Shelterislandrun.com

PEACHTREE ROAD RACE July 4; Atlanta Atlantatrackclub.org

Memorial Day weekend in Boulder wouldn’t be complete without America’s premier 10K road race. The race culminates at the University of Colorado’s Folsom Stadium where runners cross the finish line to a cheering stadium of spectators and a very patriotic party.

A fast and scenic run along the eastern flanks of Long Island, this race has been known to host some of the speediest runners in the world. In the past, former Olympian Joan Benoit Samuelson and Boston Marathon champion Meb Keflezighi have both participated in this USATF-certified road race.

Before the fireworks and family barbecues, kick off Independence Day by running the world’s largest 10K. Hosted by the Atlanta Track Club, this race is an annual Fourth of July tradition and a classic on the American road-racing scene.

COURTESY OF BOLDER BOULDER 10K

Bolder Boulder 10K

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ING S H I N C T T E S E R O B A DS E H T

Running is fun, but trail running is bliss. Off-road running can bust you out of a running rut, invigorate your passion for going long, and make you a stronger all-around runner. Get a head start with Trailhead, a fun, illustrated guide that dishes the dirt on all things trail running. From choosing the right gear to handling wildlife and weather, Trailhead will bring you up to speed for jaunts off the beaten path to full-on miles in the mountains.

See a preview at /trail. velopress.com

AVAILABLE NOW in bookstores, running shops, and online.

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COMMUNITY

TRAIL

ICE AGE TRAIL 50 May 9; La Grange, Wis. Iceagetrail50.com

XTERRA RICHMOND TRAIL RUN June 6; Richmond, Va. Xterraplanet.com

RAGNAR TRAIL RELAY SNOWMASS June 5–6; Snowmass, Colo. Ragnartrail.com

The Ice Age Trail features smooth, rolling singletrack within the Kettle Moraine State Forest that is both challenging yet runnable, especially for first-timers. A half marathon distance is offered as well if the ultra distance seems too daunting.

Described as an “urban adventure,” this Xterra course crosses rivers, conquers steep hills, passes through lush forests and climbs up stairs in and around the city of Richmond. Experience a nice blend of the urban and natural landscape in either a 10K or 21K distance.

Complete your first 120-mile trail ultra with the help of three to seven other people over the course of 22 hours in the Ragnar Trail Relay series. This summer’s event will be held at Snowmass Resort, which sits above 8,000 feet among snowcapped peaks and fields of wildflowers.

COURTESY OF RAGNAR TRAIL

Ragnar Trail Relay Snowmass

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MAY 17, 2015

JUNE 13, 2015

OCT 25, 2015

½ MARATHON | 10K

MARATHON | ½ MARATHON

½ MARATHON | 10K

RunRocknRoll.com

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COMMUNITY

TRAIL

THE DIPSEA June 14; Mill Valley, Calif. Dipsea.org

HARDROCK 100 July 10; Silverton, Colo. Hardrock100.com

MT. HOOD 50 July 11; Portland, Ore. Gobeyondracing.com

Founded in 1905, The Dipsea is the oldest and most exclusive trail race in America. The 7.4-mile race runs from Mill Valley to Stinson Beach with stairs and steep trails that have made this a notoriously treacherous yet scenic course. It also has a unique handicapping system that makes the winner-outcome unpredictable.

This 100-mile ultramarathon with an average elevation of 11,000 feet starts and ends in the historic mining town of Silverton while crossing 13 major mountain passes. More than just an endurance event, the course is also designed to test your mountaineering, wilderness and survival skills.

In the shadow of Oregon’s highest mountain, this 50-miler is run almost entirely on the Pacific Crest Trail. With an elevation gain of more than 5,000 feet and views of Mount Hood’s snowy peak, you’ll be soaring through the trail rather than running.

SCOTT DRAPER

Hardrock 100

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VIRGINIA BEACH SEPTEMBER 5-6

PHILADELPHIA OCTOBER 31

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½ MARATHON

RunRocknRoll.com

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COMMUNITY

I N T E R N AT I O N A L

VANCOUVER MARATHON May 3; Vancouver, Canada Bmovanmarathon.ca

THE GREAT WALL MARATHON May 16; Tianjin, China Great-wall-marathon.com

GREAT OCEAN ROAD MARATHON May 17; Lorne, Australia Greatoceanroadmarathon.com.au

The best tour of Vancouver requires running a marathon through it. Limited to 5,000 participants, this point-to-point race winds through 12 different areas of the city within sight of the shoreline for a majority of the course.

Running—or rather climbing—a marathon on the Great Wall of China is less about speed and more about taking in the amazing countryside vistas from a thousands-of-years-old World Heritage site. This course has a total of 5,164 steps. However, it’s unlike anything you’ll ever experience and completely worth it.

Instead of driving along the Great Ocean Road, a popular tourist destination in Australia, wind down the coast on foot from Lorne to Apollo Bay. The course’s beautiful sights provide a nice distraction from the hilly terrain and the fact that you’re technically running an ultramarathon of roughly 28 miles.

KLAUS SLETTUING COURTESY OF ALBATROS ADVENTURE

The Great Wall Marathon

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#RNRSJ

SEPTEMBER 26-27, 2015 ½ MARATHON | 10K | 5K | BEER GARDEN

RunRocknRoll.com

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COMMUNITY

I N T E R N AT I O N A L

MARATHON DE LA BAIE DU MONT SAINT-MICHEL May 31; Cancale, France Montsaintmichel-marathon.com

COMRADES MARATHON May 31; Durban, South Africa Comrades.com

MIDNIGHT SUN MARATHON June 20; Tromsø, Norway Msm.no

Participants run from Cancale to the island abbey of Mont Saint-Michel in Normandy in this point-topoint course. Besides the hundreds-of-years-old monastery marking the finish, the entire course has a rustic feel as runners navigate through the French countryside.

Although titled as a marathon, this South African road race is actually a 56-mile ultramarathon that travels from Durban to Pietermaritzburg. It’s also the oldest ultramarathon in the world, founded in 1921, and continues to be one of the most popular races in the region.

Run in broad daylight throughout the evening hours in the world’s northernmost marathon— above the Arctic Circle, where the sun never sets in the summer. The race starts at 8:30 p.m., which, if you’re jetlagged, might work in your favor on race day.

YVES MAINGUY, COURTESY OF MARATHON DE LA BAIE DU MONT SAINT-MICHEL

Marathon de la Baie du Mont Saint-Michel

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COMMUNITY

N O V E LT Y R U N S

INSANE INFLATABLE 5K May 23; Amarillo, Texas Insaneinflatable5k.com

THE COLOR RUN May 31; Boston Thecolorrun.com

ELECTRIC RUN June 5; Twin Cities, Minn. Electricrun.com

Unlike any other obstacle course series out there, this one is constructed entirely out of bouncehouses. Face-planting while scrambling to the finish line will still be embarrassing, but at least it wonâ&#x20AC;&#x2122;t hurt or become muddy.

One of the largest novelty-run series out there, this colorful 5K is available in more than 150 cities across the U.S. Throughout the race, runners are doused in a multitude of colors, resulting in an eye-popping color explosion as participants cross the finish line and head to the after-party festival.

Rave meets running in this nighttime adventure of glowing lights. An electric wonderland accompanied by music pumps up runners clad in flashy attire along the course. It all culminates with an epic dance party to keep the post-run adrenaline going.

COURTESY OF THE COLOR RUN

The Color Run

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MARKETPLACE

To advertise in Marketplace, contact Jeff McDowell 858-768-6794 Jmcdowell@ competitorgroup.com

AN RR DONNELLEY COMPANY compmedia@ecprint.com 800.277.1920 www.ecprint.com

EVENT SPOTLIGHT

AREA 13.1 HALF MARATHON Aug. 22, Roswell, Ga. alienhalf.com

The aliens have crash-landed in Roswell, Ga., once again. The AREA 13.1 half marathon is a nighttime race with an alien theme, and one of the most popular in Georgia due to its ﬂat and fast course. Will you escape the invasion? Huge alien diecut ﬁnisher medals await those that do. Proceeds support the Matthew E. Russell Foundation, an organization that works to improve literacy around the world.

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M O U N TA I N M A N Anton Krupicka, 31, Boulder, Colo.

Click here to hear what motivates Anton Kruipcka to run.

Since bursting onto the scene with a victory in the Leadville 100 in 2006 as an idealistic 22-year-old (and again in 2007), Anton Krupicka has become one of the most iconic ﬁgures in trail running. He’s won numerous races since then, including the 2014 Lavaredo Ultra Trail—a 74-mile event with 19,200 feet of vertical gain in Cortina d’ Ampezzo in Italy. This year the New Balancesponsored athlete is focused on the Hardrock 100 on July 10 in Silverton, Colo., and possibly a third straight attempt at the UltraTrail du Mont-Blanc (UTMB) on Aug. 28 in Chamonix, France.

Why trail running? At the end of my freshman cross-country season at Colorado College, I ran up Pikes Peak on the Barr Trail. That was a total “aha moment” because on that run I had the epiphany that this is the kind of running I was meant to do. It was so much more validating than racing an 8K on a golf course. Why Hardrock? Hardrock is the ultimate North American race. It’s a wild course with a ton of vertical and beautiful mountains. You can’t ask for anything else. Click here to hear Anton Krupicka talk about training.

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Why UTMB? It would be a dream to win UTMB, just because it’s the pinnacle of the sport and it’s a super inspiring event and location. It’s amazing how many people come out to watch that race. It’s just nuts, and that’s exciting. Favorite mountain? Longs Peak because it’s a true mountaineer’s mountain, the perfect combination of summiting a 14er and having a lot of diﬀerent options to do it in a semi-technical manner with a mix of running, hiking, scrambling and climbing. Favorite beer? Dark Harvest Pumpkin Stout from Mountain Sun in Boulder. Favorite Post-Run Food? Pizza. Everybody likes pizza, but I’m talking about a good, proper Italian-style thin-crust pizza. I also like a good burger too. For the complete interview, go to competitor.com/lastlapanton

PHOTO: SCOTT DRAPER

Why do you run? The reason I do what I do is not for the races, but for the daily experience of being in the mountains. Ultimately, I’m inspired by landscapes. Mountains are huge, wild, super-complicated places, and races are very limited to a speciﬁc course.

3/17/15 12:06 PM

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NO PHONE REQUIRED.

Speed & Distance

Music Player

Phone-Free Messaging

Live Online Tracking

timex.com/one

ÂŠ2014 Timex Group USA, Inc. TIMEX us a trademark of Timex Group USA, Inc. IRONMANÂŽ and MDOT are registered trademarks of World Triathlon Corporation. Used here by permission. AT&T and the AT&T logo are trademarks of AT&T Intellectual Property. The Bluetooth word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Timex is under license. Qualcomm Mirasol displays are a product of Qualcomm MEMS Technologies, Inc. QUALCOMM is a trademark of Qualcomm Incorporated and MIRASOL is a trademark of Qualcomm MEMS Technologies, Inc. Both trademarks are registered in the United States and other countries. Coverages and services not available everywhere. Device cannot make or receive calls. 911 service not available. SCREEN IMAGE SIMULATED.

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SPECIAL PROMOTION

RED MEANS GO: Tart Cherry Recovery Recipes to add to your training routine

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SPECIAL PROMOTION

running

On RED Getting the most out of each workout and making performance gains is a lot easier when you recover quickly after exercise. Tart cherry juice is rapidly gaining a following among endurance athletes as an exercise recovery aid. It’s not just what you eat or drink after you exercise that affects your recovery, though. While postworkout refueling is

essential to rehydrate and replenish your muscles, what you do before working out is vital, too. Studies have shown that drinking Montmorency tart cherry juice for multiple days leading up to intense exercise may help aid recovery. Tart cherries contain natural compounds called anthocyanins, which contribute to the fruit’s ruby red color and distinctive taste.

Studies have shown that Montmorency tart cherry juice helped aid recovery and reduce strength loss in runners and cyclists who consumed it twice a day in the week leading up to a race, during and after a race. Researchers suggest using tart cherry juice daily for at least a week before an intense event. How much do you need? Most of the studies have provided participants with two 8-ounce servings of tart cherry juice a day. Each serving is equivalent to nearly 100 Montmorency tart cherries.

See the science behind Running On Red at www.ChooseCherries.com Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, van Someren KA, Shave RE, Howatson SA. Influence of tart cherry juice on indices of recovery following marathon running. Scand. J. Med. Sci. Sports. 2010; 20:843-852. 2 Kuehl KS, Perrier ET, Elliot DL, Chestnutt J. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J. Int. Soc. Sports. Nutr. 2010;7:17-22. 3 Connolly DA, McHugh MP, Padilla-Zakour OI, Carlson L, Sayers SP: Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br. J. Sports. Med. 2006;40:679-683. 4 Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med. Sci. Sports. Exerc. 2011;43:1544-1551. 5 McHugh M. The health benefits of cherries and potential applications in sports. Scand. J. Med. Sci. Sports. 2011;21:615-616. 6 Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling. Nutrients. 2014;6:829-843. 7 Bell PG, Walshe IH, Davison GW, Stevenson EJ, Howatson G. Recovery facilitation with Montmorency cherries following high-intensity, metabolically challenging exercise. Appl. Physiol. Nutr. Metab. Published online prior to print. 2014. 1

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Meet Matt Fitzgerald

Matt Fitzgerald is a certified sports nutritionist, endurance coach, and author. His many books include Racing Weight and The New Rules of Marathon and HalfMarathon Nutrition. He has served as a consultant to several sports nutrition companies, as a peer reviewer for scientific journals, and as a nutrition advisor to professional runners and triathletes. Matt also provides nutrition counseling services to athletes of all experience and ability levels through racingweight.com. Learn more at mattfitzgerald.org.

ChERR

TOTAL TiM 18 min PRE 5 min COO 13 min YiEL 2 serving

“This is m I also

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recipe tip To toast nuts, preheat oven to 350 degrees. spread nuts in a single layer in a baking pan. Bake about 8 minutes or until lightly toasted. Cool nuts before chopping.

t Matt gerald

Fitzgerald ertified s nutritionist, ance coach, uthor. His books include g Weight and New Rules of thon and Halfthon Nutrition. as served onsultant eral sports on companies, peer reviewer entific als, and as a on advisor to ssional runners riathletes. also provides on counseling es to athletes experience and y levels through gweight.com. more at itzgerald.org.

ChERRY GOOD OATMEAL TOTAL TiME 18 min. PREP 5 min. COOk 13 min. YiELD 2 servings

IngredIents

1/2 cup dried tart cherries 2 cups lowfat milk 1/4 teaspoon salt 1 cup old-fashioned rolled oats 1/8 teaspoon ground cinnamon 1/2 cup lowfat milk 2 teaspoons packed brown sugar (optional) 4 teaspoons toasted pecans or walnuts, chopped (optional)

dIrectIons

Bring 2 cups milk and salt to boil in a medium saucepan. Stir in dried oats; then stir in dried tart cherries and cinnamon. Reduce heat. Simmer, uncovered, for 5 minutes, stirring occasionally. Remove from heat. Spoon oatmeal into serving bowls and pour 2 tablespoons milk over each serving. If desired, sprinkle with brown sugar and nuts.

“This is my favorite pre-race meal for events that take place close to home, where I have access to all the ingredients. Beyond oatmeal, I also top cold cereals with dried cherries for an added nutrient punch.”

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PER sERvinG: 370 calories; 3 g fat; 0 g saturated fat; 18 g protein; 420 mg sodium; 5 mg cholesterol; 67 g carbohydrates; 5 g fiber; 37 g sugar.

Matt’s tip

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Matt’s tip

recipe tip Instead of a candy sheet mold, try using an ice cube tray or mini muffin tin.

Recipe courtesy of Mitzi Dulan, RD, NutritionExpert.com

TART CHERRY RECOVERY GUMMIES PER SERVInG: 10 calories; 0 g fat; 0 g saturated fat; 0 g protein; 0 mg sodium; 0 mg cholesterol; 2 g carbohydrates; 0 g fiber; 2 g sugar.

TOTAl TIME 50 min. PREP 5 min. COOk 45 min. YIEld 64 servings

IngredIents

1 1/4 cups tart cherry juice 1/4 cup unflavored gelatin 1/3 cup honey

dIrectIons

In a small bowl, stir together the juice and the gelatin until the gelatin is fully dissolved. Pour the mixture into a small saucepan on low-medium heat and add the

honey. Continue stirring until well mixed but making sure not to boil. Remove from heat, allowing it to slightly cool before pouring into a rectangular hard candy sheet mold (use a sheet mold tray with 64 molds of 3/4” x 1”). Allow it to cool for about 10 minutes or until it begins to gel before transferring into the refrigerator. Place in the refrigerator at least 30 minutes to allow it to set.

“Tart Cherry Recovery Gummies are also good on the go. I wrap half a dozen pieces or so individually in plastic wrap and stuff them in a jersey pocket for long rides and runs.”

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Recipe courtesy o IsThisREALLYM

Matt’s tip

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Matt’s tip

“For best results, eat these within 45 minutes after completing a workout. I typically shower and change first to give my stomach a chance to settle and then chow down.”

cipe Tip

ad of a sheet mold, sing an ice tray or mini n tin.

CHerrY CHoColaTe CHIP ProTeIN BITeS Per ServINg: 110 calories; 6 g fat; 2.5 g saturated fat; 3 g protein; 35 mg sodium; 0 mg cholesterol; 13 g carbohydrates; 2 g fiber; 3 g sugar.

Recipe courtesy of Mitzi Dulan, RD, tritionExpert.com

IngRedIenTs

until well ot to boil. ing it to ng into a heet mold ith 64 it to cool until it begins into the efrigerator ow it to set.

1/4 to 1/2 cup dried tart cherries, coarsely chopped 1 cup old-fashioned rolled oats 1 cup coconut, shredded 1/2 cup all-natural peanut butter 1/2 cup ground flaxseed 1/2 cup mini chocolate chips 1/3 cup honey 1 teaspoon vanilla extract

dIRecTIons Recipe courtesy of Emily Hill, IsThisREALLYMyLife.com

Matt’s tip

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ToTal TIme 35 min. PreP 5 min. Cook 30 min. YIeld 24 servings

Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (A small cookie dough scoop works perfectly!) Store in an airtight container and keep refrigerated for up to 1 week.

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“This recipe works well as a pre-workout fuel also. I sometimes drink the first serving before heading out the door and the second one as soon as I get home.”

Matt’s tip

recipe tip

TOTAL TIME 5 min. PREP 5 min. YIELd 2 servings

Extra portions may be frozen in freezer-safe (plastic) glasses for up to 3 months. Allow to soften at room temperature before serving.

Recipe courtesy of Averie Sunshine, Averiecooks.com

TOTAL TIM 10 m PR 10 m YIE 4 servin

CHERRY REVITALIZER SMOOTHIE PER SERVIng: 190 calories; 1 g fat; 0 g saturated fat; 4 g protein; 150 mg sodium; 0 mg cholesterol; 45 g carbohydrates; 6 g fiber; 29 g sugar.

IngredIents

2 cups frozen tart cherries 2 medium/large ripe bananas (previously frozen in chunks) 1 cup coconut water (water may be substituted) 1 teaspoon vanilla or almond extract Sweetener, to taste

dIrectIons

Combine all ingredients in a blender and blend until smooth and creamy. Serve immediately.

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Matt’s tip

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Matt’s tip

courtesy of Averie , Averiecooks.com

TOTAL TiME 10 min. PREP 10 min. YiELD 4 servings

IngredIents

TART CHERRY MANGO AVOCADO SALAD

Dressing

3 tablespoons tart cherry juice 1 tablespoon rice wine vinegar 1 /2 teaspoon dry mustard 1 teaspoon coriander seeds, coarsely cracked 1 tablespoon honey 1 tablespoon olive oil Salt and pepper to taste Salad

1 1/3 cups dried tart cherries 8 cups spring mix lettuce 1/3 cup red onion, diced 2 ripe avocados, peeled, seeded, and sliced thin 1 large ripe mango, peeled, seeded, and chopped

Matt’s tip

In a small bowl, whisk together tart cherry juice, vinegar, mustard, coriander seeds, honey, olive oil, and salt/pepper. Set aside. Divide lettuce evenly onto 4 salad plates. Set aside. Layer diced red onion, avocado slices, mango chunks, and dried tart cherries evenly atop each of the lettuce heaps. Drizzle with dressing and serve immediately. PER SERViNG: 400 calories; 19 g fat; 2.5 g saturated fat; 7 g protein; 110 mg sodium; 0 mg cholesterol; 55 g carbohydrates; 13 g fiber; 30 g sugar.

“I like to eat this salad on my rest days, when I’m not burning as many calories and therefore don’t need to eat as many.”

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dIrectIons

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Here are some easy ways to make tart cHerries a part of your daily training regimen. DRINK UP: Not only is tart cherry juice delicious, drinking one 8-ounce serving before your workout and another after packs a nutritious punch equivalent to nearly 100 Montmorency tart cherries in each serving!

wHat you can do:

recoVer witH red

ON-THE-GO: Carry some dried tart cherries in your bag or try an easy, doit-yourself trail mix using dried cherries, almonds, pistachios and whole-grain cereal. IN A SMOOTHIE: Also try a tart cherry smoothie – blending tart cherry juice and Greek yogurt with frozen tart cherries. STRAIGHT UP: Look for tart cherry juice or concentrate in your local supermarket, or buy it online. You can mix it with water or drink it straight as a shot.

“There are many sources of nutrition to aid muscle recovery in endurance athletes. I prefer natural food sources that are delicious and versatile. Tart cherries are at the top of my list. There’s even a cherry tree in my backyard! I encourage all endurance athletes to make tart cherries their natural recovery superfood as I have.”

For more tart cherry tips, recipes, and recovery information, visit www.ChooseCherries.com.

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