Competitor July 2015 by Pocket Outdoor Media

JULY 2015 competitor

competitor | JULY 2015

How running shoes are named

This summer’s hottest hydration gear

Page 20

Page 26

PLUS

WARM UP LIKE MEB Page 54

BUILD YOUR STRENGTH AND SPEED WITH CROSS-TRAINING

MINIMALIST SHOES GO MODERN

FREE half marathon training plan Page 56

Page 18

COLORADO’S CRAZIEST MOUNTAIN RACE Page 28

Click here for more articles, photos and videos.

NEW HYDRATION GEAR | FALL MARATHON TRAINING

Olympian Nick Symmonds shows you how to boost your strength and speed

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Click here to learn what distance runners can learn from sprinters.

CHA S I NG S HA D O WS With their shadows leading the way, two sprinters race down the track in the finals of the 100-meter dash at the Jim Bush Track & Field Championships on June 6 at Cerritos College in Norwalk, Calif. American Olympic hopeful Remontay McClain, a former collegiate star at Azusa Pacific University, won the race in 10.08 seconds.

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PHOTO: JEFF COHEN

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Click here to read about trail running in Flagstaff, Ariz.

R ED R O CK R A MB L E Chris Vargo runs on the Hangover Trail near Sedona, Ariz., in early April. It’s an 8-mile loop with rocks that extend high above a deep canyon, offering amazing views but treacherous footing. “The rocks jut out into the air, causing you to hang over the edges in places—hence the name,” Vargo says. “I always thought it was named by a hungover mountain biker.” Vargo, a member of the Nike Trail Elite team, is training for the July 19 Power of Four 50K trail race up and down the ski mountains in Aspen, Colo.

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PHOTO: RIVER JORDAN

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CONTENTS

J ULY 2 0 1 5

Features

Departments

TRAINING

COMMUNITY

28 Get Yer Ass Over the Pass!

13 Starting Lines

50 Form Drill

Market Watch

A glimpse inside the odd endurance sport of pack burro racing By Brian Metzler Photography by Matt Trappe

36 Get Strong. Get Fast. Cross-train like two-time Olympian Nick Symmonds to gain strength, increase speed, avoid injury and keep things fresh. By Adam Elder

Running and living for a charitable cause, how to get a race refund and buzzworthy news from the running world

GEAR 18 Toe to Toe

Follow along as 13 first-timers join forces to prepare for this fall’s Chicago Marathon. By Allison Pattillo

52 Coach Culpepper

54 Prehab How are shoes named?

The gear of elite trail runner Magdalena Boulet

24 Wearable Tech A review of the Sensoria Fitness Bundle

26 Collective The latest hydration equipment

Run It Our picks for a variety of upcoming races in late summer

What I learned from Bob Kennedy

Two zero-drop modern minimalist shoes

20 Shoe Talk

What beginners should look for in a running shoe

51 Strength Box jumps

22 Pro Kit 44 Train For Your First Marathon

A-skips with a clap

Active isolated stretching

55 Workout of the Month

BACK PAGE Last Lap Sarah Attar shares what it’s like to be one of Saudi Arabia’s first female Olympians

The split long run

56 Training Plan 12-week beginner’s half marathon program

ON THE COV E R : Two-time Olympic 800-meter runner Nick Symmonds trains on the trails in Seattle. Photo by Stephen Matera B E LOW: Nick Symmonds

PHOTO: STEPHEN MATERA

Click here for a calendar of running events across the U.S.

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CONTRIBUTORS

WRITERS, DESIGNERS & PHOTOGRAPHERS STE P H E N M ATE RA Combining a passion for all things outdoors with a

EDITORIAL editor-in-chief Brian Metzler

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

unique creative eye, Stephen creates images for the world’s leading outdoor manufacturers and publishers. He developed his vision as a natural landscape photo-

ART

Scott Draper Valerie Brugos

photo editor graphic designer

grapher, and now applies that creative vision to active

contributing design / photography

outdoor and lifestyle images. He photographed two-

Jeff Cohen, River Jordan, Stephen Matera, Nils Nilsen, Chad Riley, Matt Trappe, Tyler Ward

time Olympic middle-distance runner Nick Symmonds in Seattle in the Brooks gym, swimming in Green Lake, and on the Burke-Gilman Trail for this month’s cover story about cross-training on page 36.

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, Max King, Greg McMillan, Kelly O’Mara, Bryon Powell editorial intern

Olivia Litsey

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

Meghan McElravy

E M I LY P O L ACH E K

senior contributing editors

advertising production manager

Gia Hawkins

product innovation manager

Aaron Hersh audience development manager

Kristy Buescher

Competitor’s associate web editor, Emily is an aspiring writer and avid runner who has also written for Women’s

D I G I TA L S E R V I C E S

Running magazine and Triathlete.com. When not train-

director, web development

ing for her next half marathon or typing down her ideas,

Scott Kirkowski

she’s either testing out her nonexistent surf skills or sitting inverted with a bunch of sweaty yogis. For this month’s issue she explores how a shoe gets named on

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

page 20 and interviews one of the first female athletes to represent Saudi Arabia in the 2012 Olympics for Last Lap. She also writes the monthly Community section.

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 Schuette 858-228-3761, jschuette@competitorgroup.com manager, media sales Matt Steinberg 303-525-6702, msteinberg@competitorgroup.com svp, media sales

•

D U N CA N L A RK I N Duncan is a freelance journalist and author who’s been covering the sport of running for more than a decade. He’s run 2:32 in the marathon and won the Himalayan 100-Mile Stage Race in 2007. He’s also been nearly

•

sucked out of a plane and was kicked out of his host parent’s house in Switzerland. He wrote the book Run Simple: A Minimalist Approach to Fitness and WellBeing, and coaches runners of all abilities. He writes the monthly strength page in Competitor’s training section, which is on page 51 this month.

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

FINANCE

Sean Clottu director Jennifer Sugarman managers Erin Ream, Carson McGrath coordinators Liz Centeno-Vera, Christina McGregor

finance director

vice president

Gretchen Alt

a publication of

A LL I S O N PATT I LLO A freelance journalist based in Colorado, Allison grew up playing field hockey and golf but secretly lived for

Paul F. Walsh president Josh Furlow

executive chairman

chief administrative officer and chief financial officer

the mile run in the annual Presidential Physical Fitness

Wendy Godoy

Test. Now she satisfies her fitness urges and travel

chief marketing officer

wanderlust by running, skiing, cycling, doing triathlons and writing about it all for a variety of media outlets,

Keith Kendrick senior vice president, sales

Molly Quinn

including Competitor, Women’s Running, Triathlete

senior vice president/chief culture

and Outside. This month she wrote about the latest

officer

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.

hydration gear on page 26, as well as our overview of fall marathon training on page 44.

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official magazine

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SeEkyourYoU sHalL FinD and

plaCE the Universe. in

Michelle Collins

Astronomer, currently seeking to uncover the mysteries of dark matter in the New Ride 8

Be A SeEkEr > FinD Y O U R s T R O ng See her story at saucony.com/findyourstrong

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COMPETITOR.COM 10

Matt Fitzgerald

INJURY PREVENTION 101 We teamed up with Rehab United in San Diego for informative videos about caring for injury-prone areas

CONNECT WITH US Join the conversation

before they start causing problems. Check ‘em out at

Elite Endurance Coach & Sports Nutritionist

Competitor.com/injuryprevention101

facebook.com/ competitor. running

der adding

cherry

Consider adding

to your tart cherry juice to your

GEAR WE LOVE

@runcompetitor

Each month, Competitor editors share the latest gear

training routine.

See what we share

that they’ve fallen in love with. See our

Studies suggest it may help aid recovery after intense exercise.

picks at Competitor. com/gearwelove

T RAI L OF T HE WEEK Running Project to high-

5 GREAT PLACE S TO RUN

light a weekly trail to add

Where are the best routes in America’s

to your must-do list. See

biggest cities? We explore places like San

them all at Competitor.

Francisco, Boston, Philadelphia and more

com/trailoftheweek

at Competitor.com/5places

We partnered with the Trail

TART CHERRY SMOOTHIE

Find this and other TART CHERRY recipes at ChooseCherries.com

@runcompetitor

YOUR F I RST HALF M ARAT HON How do you prepare for your first 13.1-mile race? See our expert advice at Competitor.com/firsthalf

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HUMANS RUN ON FOOD.

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RUN ON RED Fuel your muscle recovery with the power of TART CHERRIES. Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. So make tart cherries a part of your training regimen so you can get out there and get after it. See the science behind Running On Red at choosecherries.com.

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

Click here for more about Suffer Better.

Co-founders Bob Africa (left) and Peter Downing stop for a moment during a lunchtime trail run in Boulder, Colo.

SUFFER AND PHOTO: MARK DOOLITTLE

SHARE A new grass-roots movement encourages runners to give back BY BR IAN METZ LER

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Finishing a marathon, an ultra-distance race or an epic training run is never easy, no matter how skilled, experienced or lucky you might be. Between the starting and the finish line, it’s inevitable that everyone will suffer—sometimes a little, sometimes a lot. But that’s a good thing. Having the courage and tenacity to keep pushing through the hard patches in a race or in life—especially when you feel you just cannot go on—is what makes those types of challenges so rewarding. So too does recognizing those who support you on your arduous journeys and paying your gratitude forward whenever possible. That’s the “give and give back” premise behind the grass-roots

“Suffer Better” movement started by a group of Colorado endurance athletes. Suffer Better encourages people to give their all in everything they do—training, racing, work, family—and embrace the challenges and adversity that come with it, and then on top of that to dig even deeper and give back to the community around them. “‘Suffer better’ is a simple mantra by which so many of us strive to live,” says co-founder Peter Downing, a Denver ultrarunner. “We call it the 110: Giving everything you have and then making an extra effort aimed at giving back. You can’t give 110 percent in anything—that’s a cliché—but you can give it your all and give back in other areas.” >>

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NEWS 14

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

>> For example, Downing has volunteered at schools, lent a hand at community garden events and even cooked turkeys for African immigrants on Thanksgiving. Co-founder Bob Africa, winner of last year’s Leadman competition in Leadville, Colo., has served meals to the homeless and has guided blind and wheelchair-bound competitors in the Bolder Boulder 10K. Africa says Suffer Better came to be when he and Downing were each dealing with life and work struggles apart from their athletic endeavors and found it gave greater context to everything they do. It has spawned a growing community of people, from all walks of life and across the globe, who have embraced its many layers of meaning, he says. “Some use it to give their all in sport,” he says, “while others embrace it to get through the challenges we all face at work, at home, in life.” The organization sells “Suffer Better” T-shirts

“While finishing a race is very meaningful to each of us, it’s important to recognize that it’s bigger than just you and it’s about more than just you.” and hats to share its motivational message and contribute to causes such as The Wounded Warrior Project, The Special Olympics, Make a Wish Foundation and Bicycles for Humanity. Ten percent of monthly sales are donated to a specific charity and the rest goes back into building the community. After earthquakes rocked Nepal in April, Suffer Better donated 10 percent of its May sales to dZi Foundation, which is helping rebuild the country’s schools. It teamed up with a fitness gym in the UK to raise money for Help for Heroes, a British organization that aids wounded soldiers. It has also developed a synergistic partnership with Race Across America, a 3,000-mile bike race across the U.S. Suffer Better plans to add more gear and create talks, presentations and other events to help spread its vibe. “While finishing a race is very meaningful to each of us, it’s important to recognize that it’s bigger than just you,” Africa says. “The idea is that you give all you can in everything you do, and then give back to those who might not be as fortunate.”

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GETTING A RACE REFUND A new program offers a chance to get your money back Sometimes getting to the starting line of a race can be an insurmountable task. Despite months of training and preparation, challenges can arise in the form of injury, illness, work and even travel delays. That’s unfortunate, but paying for a race and not being able to race or get a refund is even more unfortunate. A new program launched by Transamerica can help you get a refund of your entry fees in those types of situations. Available at the Rock 'n' Roll Marathon races and select other races across the U.S., the cost of the program depends on the registration fees for the race, but it is typically between $10 and $15 per race. The fee must be paid at the time of registration. While injuries are the most common reason to miss a race, it’s not the only circumstance covered by Transamerica’s race registration refund program. It also provides refunds for a wide variety of life events and incidents, including illness, pregnancy, active military duty, permanent job relocation, bereavement, involuntary unemployement and even unexpected travel delays en route to the event. In most cases, a reasonable form of proof is required, and Transamerica works hard to make the refund process as simple and easy as possible. For more, go to Competitor.com/racerefunds

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SAGE CANADAY – HOKA ONE ONE ELITE MUT RUNNER

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LET’S GO FROM SATURDAY UNTIL SUNDAY. CHALLENGER ATR. BUILT LIGHT, STURDY, AND NIMBLE WITH MAXIMUM CUSHION, THIS ALL - TERRAIN SHOE IS ENGINEERED FOR THE LONG HAUL.

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INSIGHTS 16

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

BUZZWORTHY RUNNING NEWS

In 2014, for the first time in history, U.S. half marathon finishers surpassed the 2 million mark, making it the favorite race distance of runners nationwide. Running USA, an industry organization that tracks running participation, recently released its annual half marathon report for 2014, breaking down the distance’s increasing popularity.

Two Kickstarter campaigns kicked off in the spring to find backers for two separate smart

Number of U.S. finishers grew from

1,960,000 in 2013

water bottle concepts that

2,046,600 in 2014.

(2010 had 1,385,000 finishers, and 2000 had only 482,000 finishers)

would track personal hydration intake and link to a smartphone app. Both HidrateMe and

Gender split was 61 percent females (a record 1.2 million finishers) and 39 percent males (790,000 finishers)

Trago would track fluid intake based on personal information, humidity, elevation and temperature, while also serving up reminders to hydrate. The HidrateMe bottle is due out in November, while the Trago, which is a versatile water bottle top, is due out next March.

Average times were the slowest on record: 2:02:55 for males and 2:21:22 for females

13,000-FOOT VERTICAL GAIN

AVERAGE TEMP 120 degrees F

135 MILES DISTANCE

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On July 28, Jack Denness, an 80-year-old from Kent, England, will be running the Badwater Ultramarathon for the 15th time. If he finishes this grueling 135-mile race from Death Valley to Mount Whitney, Calif., he will also set the record for oldest person to finish Badwater since the last record—when he ran it at age 75.

A new documentary about the legendary runner Steve Prefontaine is in the works. Called “Pre’s People,” the film is directed by Coos Bay, Ore., native Brad Jenkins, who watched Prefontaine set the American record in the 2,000-meter run in Coos Bay, Ore., a few weeks before he died in 1975. A sneak peak of the final 45 minutes of the film was shown at a fundraising event in Bend, Ore., in May. The official release date is Sept. 19 at the Prefontaine Memorial Run in Coos Bay, Ore.

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TOE TO TOE 18

GEAR

Click hear to read about the evolution of minimalist shoes.

A LO O K AT T W O Z E R O - D R O P MODERN MINIMALIST SHOES SKORA

ALTRA

Tempo

One 2.5

Although Skora debuted a few years ago with über-minimalist “barely there” designs, it has since evolved to offer more cushioned models too. The Tempo is softly cushioned with a very spacious toe box and a zero-drop platform. The unique aspect of this shoe is the foot-wrapping fit that’s made possible from featherweight upper materials and an asymmetrical lacing system that cinches to a near-custom fit. It offers a solid feel for the ground, but a good protection from the road too. With 24mm of foam and rubber underfoot, it’s not a “barely there” model; instead our wear-testers felt like it was more of a “just enough” shoe that allows the foot to move freely. Plus, the high-abrasion rubber outsole of the Tempo will provide long-wearing durability.

V S

$100; Altrarunning.com Weights: 6.3 oz. (men’s size 9.0); 5.2 oz. (women’s 7.0) Offset: 0mm; 23mm (heel), 23mm (forefoot) Is this a racing flat? A minimalist training tool? An everyday trainer? For those who prefer zero-drop geometry and minimally constructed shoes, it could be all of the above. It’s very flexible, has a featherweight, low-profile design, and offers a smart balance between proprioceptive feel for the ground and underfoot cushioning. It’s built on a two-layer cushioning chassis that includes a thin layer of energetic EVA and a segmented blown rubber outsole. The newest incarnation of this shoe has a slightly more voluminous forefoot. Given the shoe’s lithe nature, it might be best as a raceday speed merchant or as a once-a-week training tool. However, runners with an efficient gait who are used to minimalist shoes can probably use the One for moderate mileage on an everyday basis.

PHOTO: SCOTT DRAPER

$130; Skorarunning.com Weights: 7.7 oz. (men’s size 9.0); 6.3 oz. (women’s 7.0) Offset: 0mm; 24mm (heel), 24mm (forefoot)

For more shoe reviews, go to Competitor.com/shoes

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S H O E TA L K 20

GEAR

N E W B A L A NCE VA ZE E PACE $110, Newbalance.com

Click here for more uniquely named shoes.

BY EMILY P OLACHEK

With the birth of every new shoe comes the task of ﬁnding a suitable name, and while some names are obvious identiﬁers, others spark curiosity. The French word “vas-y” for “let’s go” in this case, inspired the entire New Balance Vazee collection including the Vazee Pace, slated to hit retail stores on July 1. “The essence of Vazee is about speed, it’s about running fast, it’s about feeling capable, and it’s about this notion of just going for it,” says Claire Wood, senior product manager for performance running at New Balance. Initially, the name was discovered a couple years ago at New Balance’s Reach the Beach event. A New Balance employee from Quebec was yelling “vas-y!” as

he cheered on runners at the race. However, coming up with a name is only half of the work. A legal team does a preliminary search to validate the name’s authenticity. Next, marketing provides consumer insight on how the name will be received. Based off of this research, the creative department then brings the Vazee concept to life. A name isn’t everything though. “I always say all names are adored by runners once the shoe is great,” Wood explains. “If we had to give a designer a blank name but they had the right brief and notion of what type of running experience they’re creating, it wouldn’t be any less cool because it doesn’t have a name yet.”

For more unique shoe names, go to Competitor.com/shoenames

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MORE UNIQUE SHOE NAMES … B RO O KS RAV E N N A 6 $110, Brooksrunning.com Ravenna is both a neighborhood as well as a popular street in Seattle (Brooks’ hometown) that leads into Green Lake Park, a 2.8-mile path always filled with runners.

HO KA O N E O N E HUA KA $150, Hokaoneone.com “Huaka” in Maori means limpid and bright. It also invokes speed, which relates to the fluid feel and ride of this lightweight maximalist shoe.

M IZUN O WAV E E N IG M A 5 $150, Mizunousa.com “Enigma” is defined as something difficult to understand or explain, and the shoe’s design marries cushion and support with lightweight responsiveness that is rare in footwear engineering— hence, a true enigma.

UN DE R A RMOUR SPE E DFO R M GEMINI $130, Underarmour.com Designed as a long-distance training shoe, the Gemini earns its name from a NASA space mission that helped make the Apollo mission possible, which resulted in man’s first steps on the moon.

SA LO M ON FE L L RA ISE R $110, Salomon.com Inspired by fell running, a historic sport in the UK, this trail shoe is built for athletes who run hilly, rugged and wet terrain. The suffix “-raiser” is a clever play on “hell-raiser.”

M ON TRA IL BAJADA II $110, Montrail.com The word “bajada” hails from Spain. Often used to describe a trail’s slope descending from the base of a mountain or range, it’s also the name of a trail in Tempe, Ariz.

PHOTO: SCOTT DRAPER

HOW ARE SHOES NAMED?

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forgettable. un . ed al riv un . d le le al ar p un

November 12-15

MARATHON | 1/2 MARATHON | 10K | 5K register today at RunRocknRoll.com

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PRO KIT 22

GEAR

MAGDALENA BOULET

[1]

A 2008 Olympic marathoner with a 2:26:22 PR, Magdalena Boulet is also a top-tier ultrarunner, having won The North Face Endurance Challenge 50-Mile Championship in 2014. [1] OA KL E Y DROP-IN SUN G L A SSE S

$140, Oakley.com “On days where I need to bring the workout intensity down, I give myself permission to play by wearing these fun lifestyle sunglasses, which combine performance and femininity.” [2] [2] G U RO CTA N E E N E RGY G E L

$60 for 24-pack, Guenergy.com “On my demanding training days, long runs or hard interval workouts, I rely on Roctane to help maximize carbohydrate absorption and utilization while diminishing stomach distress.”

[3]

[3] ULTRA SPIRE A L PHA HYDRATIO N PAC K

$125, Ultraspire.com [4]

“This is my go-to pack for both training and racing because it’s versatile, light and compact.” [4] SUUN TO A M B IT3 RUN

$349, Suunto.com “I like this GPS watch because it’s simple to use and only provides features I really need. In preparing for trail ultra races I started to pay a lot more attention to how much vertical I do each week and this watch gives me great feedback. I also like pressing buttons instead of a touch screen.” [5] IN J IN J I RUN 2. 0 L IG HTWE IG HT N O -SHOW

$12, Injinji.com

Click here to read about trail runner Sage Canaday’s running nutrition.

“The fit of the individual toe-sleeves prevent me from getting blisters during race situations even when it’s wet, muddy and rocky.” [6] HOKA O N E ON E CL IFTO N 2

$130, Hokaoneone.com “The Clifton 2 is unlike any other shoe. This lightweight, very cushioned shoe fits me like a glove and allows me to stay light on my feet.”

B L ACK DIA M ON D SPRIN TE R HE A DL A MP “This headlamp is super compact and designed for versatile terrain. Its waterproof design keeps it going strong under any weather conditions.” G U ROCTA N E ULTRA ED UR ANCE E N E RGY DRIN K M IX

$45 for 24 servings, Guenergy.com

[5] [6]

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“I race on Roctane because all I need is in my bottle. It has 250 calories from two different carbohydrates, sodium, branched chain amino acids and taurine to help maintain my heart contractility over long distances.”

TEXT BY MARIO FRAIOLI; PHOTO BY CHAD RILEY

$80, Blackdiamondequipment.com

6/16/15 3:03 PM

Big Sur to Carmel, CA APRIL 24, 2016

2016 Marathon Registration begins July 15, 2015

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WEARABLE TECH 24

GEAR

DATA A F O OT B Y A A R ON H ER SH

Sensoria’s wearable device measures technique where the body meets the road— under the foot. Pressure sensors woven into socks link to a Bluetooth device magnetically attached to the ankle that sends all sorts of

NOT THE ONE?

novel stride data to Sensoria’s robust workout tracking app. In addition to the typical run-tracking features, Sensoria displays cadence, time between strides and footfall location—heel vs. forefoot vs. mid-foot.

However, here’s the caveat: There isn’t yet a clear set of guidelines for a “correct” running stride. Sensoria won’t provide the secret to perfect technique, but it will help you better understand your form and fatigue.

SENSO R IA FIT NESS BUNDL E $199, Sensoriafitness.com

If Sensoria isn’t the training accessory for you, try these.

RPM 2 $559, RPM2.com Insoles that measure run technique and pressure.

Click here to read about the Garmin Fenix 3

EPSON RUNSENSE SF-510 $310, Epson.com A GPS watch that also reads average stride length.

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WHAT IT DOES Pressure sensors built into the bottom of the socks read essential stride factors, such as ground contact time.

HOW IT’S BETTER Measuring gait underfoot is superior to recording this data elsewhere on the body.

WHY YOU NEED IT Better understand technique and fatigue by measuring changes to running form.

PHOTO: SCOTT DRAPER

STRYD $150, Stryd.com A pod that reads the power exerted by the runner to track effort.

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COLLECTIVE 26

GEAR

H Y D R AT I O N ON THE GO BY ALLISO N PAT T ILLO

Summer running is usually synonymous with sweat and lots of it. Muscles are 75 percent water, which makes staying hydrated essential for peak performance and running health. The latest hydration packs, belts and handhelds make it easy to drink and run.

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[1] SALOMON S-LAB ADV SKIN3 12 SET

[3] FUELBELT HELIUM SPRINT PALM HOLDER

[5] ULTIMATE DIRECTION ACCESS 20 PLUS

$185, Salomon.com The form-fitting design has plenty of accessible space for essentials, including loops to hold trekking poles, and is compatible for soft flasks (included) or a hydration bladder.

$19, Fuelbelt.com A smart evolution of handheld hydration, the Helium has a uniquely integrated strap and 10-ounce BPA-free bottle that eliminates slipping and sliding.

$62, Ultimatedirection.com This adjustable belt comes with a 20-ounce bottle, 4-ounce gel flask and an accessory pocket big enough for a smartphone. The flask and pocket are removable for light and fast running.

[2] ULTRASPIRE ISO VERSA

[4] CAMELBAK ARC 2

[6] NATHAN VAPORMAX PLUS

$25, Ultraspire.com Soft-squeeze plastic and a hands-free carrier make this 20-ounce bottle easy to use. Multiple hand positions and an angled top reduce muscle strain, which helps conserve energy on long hauls.

$50, Camelback.com Two 10-ounce bottles snap into secure holders on the wide, elastic belt for easy access and bounce-free running. A handy zippered pocket also holds essentials.

$35, Nathansports.com Carry 22 ounces of refreshment in your palm with this ergonomic bottle. A specially designed valve cap makes one-handed sipping a breeze, and the expandable, zippered pocket holds snacks and keys.

PHOTO: SCOTT DRAPER

Click here for more new running gear and accessories.

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A GLIMPSE INSIDE THE ODD ENDURANCE SPORT OF PACK BURRO RACING Photography by Matt Trappe

s legend has it, two dusty donkeytoting hardrock miners were knocking down a few drinks at an old wooden saloon in Colorado’s high country back in 1949, when one of ’em muttered something about how he could run his jackass up and over a mountain faster than the other.

summer heritage sport. Now in its 66th season of organized competition, pack burro racing is a rather bizarre mix of old-time prospecting and modern-day trail running. But really, it’s all about hootin’, hollerin’, hoof-steppin’ and haulin’ ass.

After tipping back one more shot, it was on. Melville Sutton won $500 for being the ﬁrst to wrangle his burro 23 miles from the mining hub of Leadville, up and over 13,187-foot Mosquito Pass to the remote outpost of Fairplay. Thus, the peculiar sport of pack burro racing was born.

“It’s not about how fast you are as a runner or how fast your burro is,” says veteran burro racer John Vincent, 56, a pig farmer by trade. “It’s truly a team race. You’ve got to ﬁgure out how to work with your animal. I’m not a great runner, but I have a great burro that allows me to compete with some of the best burro racers.”

It doesn’t matter much if that’s an entirely true story or a tall tale steeped in Western folklore, because whatever happened that whiskey-infused day spawned what would six decades later become Colorado’s oﬃcial

In the following pages, we chronicle this wild and wacky tradition with scenes from the ﬁrst race of the 2015 season—an 8.5-mile dusty ramble amid inclement weather—on May 23 in Georgetown, Colo. — Brian Metzler

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Click here for a video of burro racing action in Colorado.

Caitlin Howard and “Titus” ramble along on singletrack trail that was formerly a wagon road dating back to the 1870s.

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Click here to see more photos of burro racing in Colorado.

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To honor the ways of longago prospectors, each burro must wear a 33-pound packsaddle carrying a gold pan and a small shovel (top left). Brad Wann, Emily Wann and Andrew Marhihovich get “Apache,” “Chief” and “Jethro” saddled up before the race (top middle), while “Jasper Smith” patiently waits for the action to begin (top right). Excitement builds as the steeds are assembled in Georgetown, and after some last-minute stretching (Kathie Fisher and “Misty,” as Ruth Claymor and Shaun Olson look on) they’re off! When the race begins, the fastest runner/burro teams (Justin Mock and “Yukon Jack,” Joe Malander and “Buckwheat” and John Vincent and “Crazy Horse”) go off the front at a robust, sub-7-minute mile pace.

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For more about pack burro racing, including a racing schedule and a video, go to Competitor.com/burros

After a fast first mile on pavement, the race leads the runner/burro teams to a rolling trail that goes up and over Union Pass toward the turnaround point in the historic town of Empire. Typical of the ever-changing spring climate in the Rocky Mountains, conditions vary from pouring rain, to snow showers to sunshine. John Vincent and “Crazy Horse” and Joe Malander and “Buckwheat” (top left) are in the thick of it from the start. Race director Bill Lee and “Mr. Ziffel” (top middle) keep pace midway through the race, while Emily Wann and “Chief” gain ground. On the way back to the finish, Matthew Hall and “Mary Margaret” (top right) are in full gallop. Brad Wann (left) tabulates the official results after Hal Walter and “Boogie” win the race in 1:08:22. When it’s done, first-time donkey racer Sarah Swiss (bottom center) shows “Bandit” some love just before the inevitable cleanup begins.

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S O FA S T, Y OU’RE EITHER IN IT OR BEHIND IT. These days, nobody wants to be fast. They want to be so fast. So fast, they turn wood-chip trails into forest fires and photo finishes into panoramas. So fast, they bring an entire stadium to their feet— even the seats. Well, here’s some good news for anyone who wants to turn up the speed. Olympians aren’t the only runners who can benefit from ultra-responsive Nike Zoom Air. No matter what type of runner you are, no matter how fast you are or how fast you want to be, no matter whether you need stability, ample cushioning, a little of both, or little more than raw speed, there’s an oh-so-fast Nike Zoom shoe waiting for you.

L TO R: NIKE AIR ZOOM ELITE 8/ NIKE AIR ZOOM VOMERO 10/ NIKE AIR ZOOM ODYSSEY/ N I K E A I R Z O O M P E G A S U S 3 2 / N I K E A I R Z O O M S T R U C T U R E 18

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FIND YOUR FAST AT NIKE.COM /R U N N IN G

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36 Click here to learn about the best places to run in Seattle

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G E T S T R O N G , G E T FA S T C R O S S -T R A I N L I K E O LY M P I A N N I C K S Y M M O N D S T O G A I N S T R E N GT H , I N C R E A S E Y O U R S P E E D, A V O I D I N J U R Y, A N D K E E P T H I N G S F R E S H . B Y A DA M E L D E R | P H OTO G R A P H Y B Y S T E P H E N M AT E R A

LIKE IT OR NOT, running takes a toll on our bodies. Train too hard, and sooner or later you won’t be training at all. The best insurance for staying injury-free is a strong body. And this added strength is best gained not from logging more miles, but from embracing other activities that engage your metabolic system and increase your body’s overall functional strength. We caught up with two-time U.S. Olympic middle-distance runner Nick Symmonds, a huge advocate of cross-training, as he worked out in his adopted town of Seattle—a true urban playground for endurance athletes. We talked with him and his coaches to learn how you can benefit from a varied and fun approach to your run training. “I’m a huge believer in cross-category exercises,” says Danny Mackey, coach of the Brooks Beasts elite training group and one of Symmonds’ chief advisers. “Because contact with the ground is such a stressful experience,

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we can’t exercise 35 to 40 hours of running each week like a cyclist can on a bicycle, so you’ve got to get it in other ways.” So how does cross-training make you stronger and faster? You can get the same aerobic effect from other activities with less pounding. If you think of exercise in terms of units, you can train longer with low-impact activities than you can with running, allowing you to put in more time building up your speed or your overall endurance than you can strictly by running. Those of us who love running love to self-identify as runners—and in the past, that meant sometimes forgoing other sports. But becoming a more effective runner now means embracing other activities. It’ll boost your speed, strength and endurance, and lessen your risk of injury. In the end, this will allow you to run longer and faster—which is what we’re all really after, isn’t it?

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WE IGHT T RA I N I N G WHY: Think of your running body like a spring, says coach Mackey. “If the spring is a little stiffer when you hit the ground, you’re not losing as much energy and are able to toe off more powerfully with stronger glutes and hamstrings.” Plus, stronger muscles also mean less wasted energy in upper-body movement. NICK SAYS: “I started lifting more when I turned pro. I knew I had lost something

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from when I played a dozen different sports as a kid. After college I was a one-trick pony, and I thought I had lost coordination, muscle strength and all of the stuff of a well-rounded athlete.” COACH RADCLIFFE SAYS: In a very small nutshell, strength training “allows runners to cover the ground quicker and more cleanly, and spend less time on it,” according to Jim Radcliffe, strength

and conditioning coach for University of Oregon athletics. “The more time you spend on the ground, the more bad things happen. A simpler way to put it is we want to train everybody to cover the ground more like a Super Ball than like a tomato.” HOW TO DO IT: For a comprehensive strength-training plan by coach Radcliffe, visit Competitor.com/strengthtraining.

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RUNNERS: STRENGTH TRAINING WILL NOT BULK YOU UP As a runner, of course you want to avoid extra pounds. But don’t worry—lifting weights will not make you slow and bulky. “Every single elite runner I know lifts,” Symmonds says. “We’re talking about some very small, frail people.” It’s all in what you do. No one would claim, for example, that overhead lunges, which is a staple exercise that promotes proper form and running mechanics, will bulk you up.

BONUS: Symmonds often does a stride workout on the back of a lifting session. “There’s something I really like about trying to run fast and efficient and use proper mechanics while your muscles are extremely fatigued from lifting,” he says.

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“In nine years as a pro, I’ve never once done bench press in a gym,” Symmonds says. “This isn’t about ‘curls for the girls’ or anything like that. This is running-focused motion—it’s all about functional weight training and explosiveness.” In other words, it’s time to put that old-school run-training myth to rest once and for all.

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SWIMMIN G WHY: Swimming is an easy way for a runner to get his or her heart rate high—and, of course, it’s also a zeroload activity. There’s no impact stress in the water like there is pounding the pavement, and it makes for a great workout with minimal muscle damage compared to running. NICK SAYS: “I realized swimming had really good rejuvenating properties. A lot of runners do their secondaries in the afternoons after their morning workouts and they call it the flush, or a shakeout. After a really hard session of intervals, the last thing I want to do is run. My coach would say, ‘Go for a swim.’ After I get out of the water, I feel 10 times better than before I went in.”

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COACH MACKEY SAYS: “Runners can get lactate-threshold workouts fairly easily in the pool. It’s a whole-body activity, so you’re using major muscle groups— upper body and lower body. When you use major muscle groups, demand goes up, which means blood flow goes up. And when blood flow goes up, your heart rate goes along with it.” HOW TO DO IT: After swimming a warm-up session (of 8 to 18 lengths of the pool), do 4–6 x 100 yards at a moderate to hard pace with about 30 seconds of rest in between. Follow that with 8 more laps of easy swimming followed by 6 x 75 yards in which each 25-yard segment increases from easy to moderate to very hard. (Take a 30-second

BONUS: To more closely mimic running, learn how to flip turn—or try open-water swimming. “Every time I used to get injured, the only thing that kept me from going crazy was swimming,” Symmonds says. “But I was frustrated that I couldn’t get that same flow you feel when you’re running that I’m really addicted to. When I taught myself how to flip turn, I could shut my mind off and just swim and find that similar feeling.” Symmonds owns a wetsuit and swims in open water around Seattle whenever possible, in addition to surfing when he’s based in Southern California.

rest between each 75-yard effort.) Lastly, swim 4 x 50 yards at a very hard effort (with 30 seconds of rest in between). Finish with about 18 lengths of easy swimming as a cool-down.

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CROSS-TRAINING IS GOOD FOR YOUR BODY—AND SOUL The variety that comes from taking some of your running hours and putting them into other sports has many great benefits. Run long enough, and compensation patterns develop as neurological timing becomes subdued. Then, Mackey says, “Coordination firing patterns get thrown, and runners are so tuned to doing one thing that deficiencies start happening. So this is the stuff we’re doing to keep you from going to the PT clinic when it’s too late.” The mental break—for all types of runners, but especially track athletes—is of utmost importance too. “All the coaches who’ve worked with Nick have encouraged cross-training,” says Symmonds’ former college coach Sam Lapray. “It makes his mind, his heart and his spirit come into line. Nick will tell people his church is out there in a forest when he’s running, on a river when he’s fishing, or on the back roads when he’s cycling. Because the track can be brutal if you don’t have other parts of your life in alignment. When he gets back on the track, that makes it a place he wants to be.”

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CYCLI NG WHY: For a good, long-duration workout, there’s nothing better than a bike ride—it’s much easier for most runners to go ride for 90 minutes than to swim for that long. And cycling, like running, is a social activity. It’s easy to talk a friend into a bike ride, whereas swimming is more of a solitary activity. “Living in a big city, I use my bike all the time now,” Symmonds says. “I’ll go as far as 100 miles when I have time. When I only have one run scheduled, I might go for a short ride in the afternoon as a shakeout, just to see things and get out.” NICK SAYS: “I like the idea of muscle confusion. You’re still firing your quads and hamstrings, but in a slightly different way. For me, I mainly like cycling as a way to boost mileage without actually running miles.” COACH MACKEY SAYS: “I like my athletes to ride bikes. There’s a little bit of stress on the muscles and joints—just a touch—and so it’s a good way to still keep some of the similar patterns in there but without the pounding.” HOW TO DO IT: If you live in an area where the terrain is slightly rolling, even easy bike rides can turn into a fartlek effort, just because the hills force you to periodically work harder. Even if you only have one hill to ride, you can do intervals by riding uphill hard (ideally from 90 seconds to 5 minutes) and then recover by riding back to the bottom and doing it again five to seven more times. Otherwise, keep cadence high to mimic run cadence. BONUS: Symmonds explains what else he likes about cycling. “Talking to ex-pros, there comes a day when your knees and legs just can’t do what they used to do, and I’ve met so many who have turned to cycling to find that same flow that you get from running,” he says. “But you also get out and see things, and you can ride in a big group and chat.”

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B O NUS R UNNI NG T I P : VA RY YO UR R UNNI NG Symmonds and his coaches suggest varying both your running efforts and your running surfaces. Take a break from the concrete and asphalt, and hit the trails near your home. Or find your nearest track for some fast and fun workouts. According to coach Mackey, Symmonds will run roughly 55 to 60 miles per week during the season: 30 on singletrack or dirt trails, 15 on roads, and 10 on the track (including fast-paced intervals and recovery jogging). WHY: With higher miles, softer surfaces are easier on your body’s connective tissue, and for reducing the possibility of stress fractures. Plus, uneven surfaces help build up the little muscles in your legs and core, and increase your stability. Variety in your shoes helps a lot too: Symmonds cycles between as many as eight different pairs per week, depending on the surface and the speed of the workout. NICK SAYS: “I get told by people all the time, ‘Oh, you’re a runner, but you’re not a trail runner.’ What does that even mean? Like there’s two different types of runners: road runners and trail runners. To a pro, you’re both. You’re also a track runner. If you’re putting in 60 to 80 miles a week, as long as it doesn’t have a traffic light, you’re running on it.” COACH MACKEY SAYS: Pay attention to the quality of your run as much as the quantity. “I’m really big on the mental side of training, and I know a lot of athletes like being outside of an urban environment in a raw, quiet, more relaxed environment so they don’t get bored,” Mackey says. But, he doesn’t recommend running on soft surfaces all the time. “People slide around a bit more, especially on the toe-off—and most people don’t race on soft surfaces. It’s important that runners are used to a hard surface and that our muscles are tuned to that.”

BONUS: Don’t forget about the track—a good, regular track workout can benefit runners of all abilities. “You don’t need to be spiked up,” Symmonds says, “but if you throw on a pair of lightweight trainers, doing a series of fast 100-meter strides with a good walk recovery is gonna make your overall running form, mechanics and economy all much, much better, and you’ll get faster, no matter if you’re a 5K runner or a marathoner.”

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HOW TO BECOME A CROSS-TRAINING RUNNER Wondering how to fit it all in? Here’s a sample four-week training plan by Brooks Beasts coach Danny Mackey on how to get bike workouts, track workouts and swim workouts into your week. (Adjust the running mileage as necessary based on your goal race.)

Click here to read more about cross-training for runners.

WEEK

SUNDAY

REST

WEIGHTS: 2 x 10 reps of 6 core work exercises. 2 x 12 reps of moderate weightlifting exercises (pick 5) SWIM: 15 min aqua jog, 30 min continuous freestyle. Both at recovery/easy efforts.

90 min long run. From 65-80 min (so 15 min) uptempo at 10 seconds slower than half marathon RP.

BIKE: 60 min bike ride on hilly terraIn.

MONDAY

SWIM: 40 min swim: 20 min aqua jog, 20 min moderate freestyle

1:40 min long run. After 60 min do 5 x 1 min ON/4 min easy running.

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WEIGHTS: 2 x 10 reps of 8 core work exercises. 2 x 8 reps of heavy/moderate weightlifting exercises (pick 4) SWIM: 15 min aqua jog, 30 min continuous freestyle. Both at recovery/easy efforts.

WEIGHTS: 1 x 16 reps of 8 core work exercises. 3 x 6 reps of heavy weightlifting exercises (pick 5) SWIM: 15 min aqua jog, 30 min continuous freestyle. Both at recovery/easy efforts.

WEIGHTS: 2 x 10 reps of 8 core work exercises. 2 x 12 reps of moderate weightlifting exercises (pick 5) SWIM: 15 min aqua jog, 30 min continuous freestyle. Both at recovery/easy efforts.

TUESDAY

WEDNESDAY

TRACK: 15 min easy warm-up jog: drills (skips, high knees), dynamic stretching. 3 x 3 min ON (at 10K RP) 1 min OFF (recovery jog). Finish at hill. 3 min rest. 3 x 30 sec/90 sec alternating repeats. 30 sec is 5K effort, 90 sec is 10K effort. 3 min rest. 2 x 2 min ON/1 min OFF (same effort). 15 min cool-down

BIKE: 60-90 min bike ride. Easy effort. Keep cadence up but resistance and heart rate low (below 140)

TRACK: 20 min WU, drills etc., 8-10 x 400’s at 2-4 seconds faster than 5K RP, 15-20 min CD

BIKE: 75-90 min bike ride. Easy effort. Keep cadence up but resistance and heart rate low (below 140)

THURSDAY

Day off from cardio:

20 min WU, drills etc, 1.5 miles at 10K RP, 4 x 45 seconds uphill at 3K RP and REPEAT (so 2 sets of this) (3 min rest between sets) , 1520 min CD

BIKE: 45-60 min bike ride. Recovery. Keep cadence up but resistance and heart rate low (below 140)

20 min WU, drills etc, 3 x 800/600/400 ladders (800 @ 5K RP)/(600 @ 1-2 seconds faster)/ (400 @ 3-5 seconds faster)/ 2:30-3:30 rest all the way through 15-20 min CD

BIKE: 60-90 min bike ride. Easy effort. Keep cadence up but resistance and heart rate low (below 140)

WEIGHTS: 2 x 12 reps of 6 core work exercises. 3 x 4 reps of 2 Olympic Lifts (cleans, push press etc.)

Day off from cardio: WEIGHTS: 2 x 8 reps of 4 general weightlifting exercises. 3 x 3 reps of 3 Olympic Lifts

20 min light run. WEIGHTS: 2 x 8 reps of 4 general weightlifting exercises. 3 x 3 reps of 4 Olympic Lifts

SWIM: 20 min aqua jog easy. WEIGHTS: 2 x 12 reps of 6 general weightlifting exercises. 3 x 3 reps of 2 Olympic Lifts

FRIDAY

SATURDAY

15 min WU jog, 2-3 x 3K at tempo pace/1K at 45 seconds slower than tempo pace continous.10 min CD jog

30 min recovery run or 30 min elliptical ride at easy effort.

15 min WU jog, drills etc. 5-8 miles tempo at 5-10 seconds slower than half marathon RP. 10 min CD jog

REST

15 min WU jog, drills etc. 6-8 x alternating miles. (1 mile at 5 seconds faster than 10K RP, 1 mile at 15-20 seconds slower than half marathon RP) 10 min CD jog

30 min recovery run or 30 min elliptical ride at easy effort.

20 min WU jog, drills etc. 4-mile tempo at 10-20 seconds faster than half marathon RP, 15 min CD jog

REST

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P R E PA R E

RUN

YOUR

FIRST

PHOTO: NILS NILSEN

M A R A T

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T H O N Follow along as 13 first-timers join forces to train for the Chicago Marathon BY AL L I S O N PAT T I L LO

Click here for a beginner’s guide to the half marathon.

If you’re signed up for a fall marathon or even have an inkling that you’d like to run 26.2 miles this fall, serious training starts in the summertime. Once you’ve registered, you should start following a regimented training plan. But you shouldn’t have to make the journey alone. Training with a group or frequent running partners will help you get through the long runs and harder workouts and get you to the finish line with a smile on your face. For the third year in a row, Competitor and Saucony are collaborating on 26Strong, a program pairing 13 experienced marathon mentors (coaches) with 13 first-time marathon runners (cadets) who are training for the Chicago Marathon on Oct. 11. These two-person teams are working together to reach running milestones, offer training support and provide en-

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couragement and inspiration, with the common goal of getting everyone across the finish line in October and having fun in the process. “The ability to be part of such a great program and be involved with so many inspirational and amazing women is exciting,” says Kendall Shultes, 27, a first-time marathoner from St. Louis. “It’s an opportunity for me to accomplish something I’ve never done before. It means even more to run my first marathon with my mentor, Morganne Hockett, by my side.” From recent graduates to grandmothers, new runners to former competitive high school athletes, this crew of marathoners-in-training is here to prove that with sweat equity and teamwork anything is possible. Follow their progress in the pages of Competitor and online at 26Strong.com. Inspired yet? Sign up for a race and join in the fun!

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Running a marathon encompasses much more than covering 26.2 miles on race day. The months of training leading up to a race take commitment and serve to prepare runners for both the mental and physical rigors of covering the distance. Whether you work with a coach or a friend, or follow a training program to suit your needs, the key is to have a plan. “There’s a simplistic beauty to being on a training program,” says Sarah Bowen Shea, a mentor coach for 26Strong and co-founder of the Another Mother Runner program. “I discover new things about my psyche and my body during each training cycle and race. I want to pay that feeling forward.” While plans may vary according to abilities and goals, a solid one will include the concepts of increasing miles, exposing runners to time on their feet, tempo work and rest. For many of the 26Strong cadets,13.1 miles is the farthest they’ve run. “Knowing there are 20-mile runs in the future is exciting and a little nerve-racking at the same time,” says May Zhu, a 23-year-old marathon cadet from Charleston, S.C. While it might feel impossible for you to run 20 miles tomorrow, a training program is like a road map to your goal. Over the course of weeks and months, run length and weekly mileage are increased gradually, allowing the body to adapt to the increased workload while helping to prevent injury. “I don’t want to get injured,” says Lauren Fisher, a first-time marathoner from Richmond, Va. “I’m being super careful to build up miles slowly.” In his book “The Official Rock ‘n’ Roll Guide to Marathon & Half-Marathon Training,” Mario Fraioli stresses the importance of having a base of consistent mileage before jumping into training. That varies from runner to runner, but the key is establishing a solid aerobic base from which to build mileage and effort. Once you get further into training, each week will include a mix of easy runs, tempo runs, long runs, drills to increase leg turnover and improve your running form, as well as speed workouts and hill sessions to take your fitness to the next level.

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

When training for a marathon, running is a given. But, for a truly successful experience, running is only part of the equation. Strengthening exercises, mobility work and stretching help athletes develop a strong core and improved flexibility. They also balance weak spots and reduce the occurrence of nagging injuries. Balanced fitness makes running more efficient and enjoyable. If lifting weights isn’t for you, bodyweight exercises like pushups, planks and burpees will do the trick. Consider trying yoga, parkour or taking a class at your local climbing gym. Incorporating activities you enjoy— like hiking, cycling, dancing or swimming—also helps to prevent physical and emotional fatigue and burnout as training progresses.

FUELING UP

An important component of training is determining what foods and hydration work best for you, developing the ability to “recover on the run” and to maintain muscle glycogen levels (think of it as your muscle’s personal energy stores) for the long haul. Running to eat is always fun. But when it comes to training for longer events the focus becomes eating to run. Smart fueling with nutritious foods not only helps your body to perform better during training, it sets you up for success on race day. Each diet is unique as the runner it fuels. The best way to determine your optimal nutrition is experimenting through trial and error as to the types and timing of fats, proteins and carbohydrates that suit your system.

Much like fueling, hydration needs will vary from athlete to athlete. A basic amount of fluid needed per day is roughly 70 ounces, but add in exercise, hot temperatures and an increased sweat rate, and you’ll need to drink more. Given that the human body comprises about 60 percent water, staying hydrated is critical for optimal function and performance. In addition to moisture, critical electrolytes (sodium, potassium and magnesium) are lost through sweat. Electrolytes may be replenished through food, capsules or adding powders or tablets to water. Again, experiment to determine how much and how often you need to drink. As a rule of thumb, try to drink enough so that your urine is pale yellow.

REST AND RECOVERY

All of this training and effort will certainly be exhausting. Most training plans include a day off every seven to 10 days, as well as a recovery week every month or so. Your weekly day off is the perfect time to catch up on laundry (you’ll have a lot!), refresh your playlist or nap in the hammock. Recovery weeks usually come after several weeks of working through an increased training load. You’ll still work out, but not as long or hard. Fraioli recommends reducing training volume by 20 to 30 percent. This period gives bodies the chance to recover and come back stronger for the next training phase. Sleep is the best rest of all. Make sure you get what you need and don’t be surprised if your body craves more shuteye as training increases. And remember, this is supposed to be fun! You’re trying something new, challenging yourself and enjoying time with friends. “Who ever thought I would be running my first marathon at the age of 59?” says Ruth Fizzarotti, a wife, mom and grandmother from New Jersey. “Now, here I am today with this amazing opportunity. I’m so honored to be a part of 26Strong.”

PHOTOS: NILS NILSEN

TRAINING

6/12/15 11:49 AM

Click here to follow these runners as they train for a marathon.

MEET THE RUNNERS HERE A RE T H E 13 R U N N ER S I N TH E 26STR ON G PR OG R A M T RA ININ G FOR TH EI R FI R ST M A R ATH ON TH I S FA L L .

LAURA BAUGHMAN 46, Portland, Ore. Mom to two teenage girls After several summers of mountaineering and biking throughout Oregon, Laura wanted a way to maintain fitness through the winter and rainy season. Last fall she tried running and was hooked. She has since completed three half marathons— running her first one in December just months after lacing up. She’s excited to celebrate her first year in the sport by running a marathon!

HEATHER CAVANAGH 36, New York City Manager at a law firm Running has allowed Heather to meet new friends and travel, and is a wonderful stress reliever for her corporate job. “Meeting a friend in Central Park for a morning run is one of my favorite ways to catch up while getting some exercise.”

PHOTOS: NILS NILSEN

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After running four half marathons, Heather looks forward to finally accomplishing her marathon goal. BRITTANY CHAMPAGNE 27, Buffalo, N.Y. Insurance company claims agent As a lifelong resident of Buffalo, Brittany has run in every kind of weather, including two winter half marathons. To date, her proudest athletic achievement was qualifying for the state cross-country meet when she was a senior in high school. She’s been sidelined with an injury for the past year. She’s on the mend and feels ready to tackle 26.2 for the first time. “I used to think running marathons was crazy talk!”

KRISTI DUCHECK 31, Alexandria, Va. Nursing student & pet care professional Kristi began running after her daughter was

born because she wanted to be a fit parent. Her daughter passed away a year ago, but Kristi continues to run in her honor and has completed five half marathons. While the longer distance makes Kristi nervous, she looks forward to having the opportunity to work with a coach. “Running a marathon means I can go farther and accomplish something new.” BRIDGET DURKIN 32, San Diego Graphic designer Finding the right training partner was all Bridget needed to go from a ho-hum exerciser to dedicated half-marathoner with a sub-2-hour PR. The newness, unknowns and discipline of running a marathon have her nervous, but, with the help of the 26Strong team, she’s ready to tackle the challenge. “When it comes to running a marathon, it’s different saying ‘I think I can do it’ versus saying ‘I did it.’”

6/16/15 3:40 PM

RUTH FIZZAROTTI 59, Forked River, N.J. Small business owner Ruth used to watch the New York City Marathon and think, “I would like to do that.” Yet, until just over two years ago, the wife, mom, grandmother and small business owner with her husband, didn’t run. Inspired by watching her daughter-inlaw finish her first marathon, Ruth decided it was time. Now she’s completed a half marathon, participated in a Ragnar Relay and says running a marathon “is like a dream come true!”

ANNELIES GAMBLE 24, San Francisco Employee at Dropbox.com Annelies began running in high school and continued her running career as a middle-distance athlete at Yale. Since she started working full time, she’s been doing less speed work and more distance running. She looks forward to re-immersing herself in a training program and being part of a team.

OLIVIA GEORGE 24, Indianapolis Occupational Therapy grad student Olivia turned to running as an outlet for stress during graduate school. She completed her first half marathon in November, and the training made her remember what

MARINA HILL 33, Londonderry, N.H. Works at a hospital heart and vascular center Balancing work and kids is an everyday challenge, and running is Marina’s time to think and enjoy being outside throughout the seasons. “Fitting in long runs has me nervous, but I’m excited to have a personal coach to help me accomplish such a big goal.” To Marina, running a marathon means dedication, determination, and physical and mental strength.

KELLEN MCAVOY 24, San Diego Social media strategist Ballet was Kellen’s sport of choice while growing up, but she eventually traded ballet slippers for running shoes and hasn’t looked back. Her 2014 New Year’s resolution was to run a half marathon. Instead, she ran two! Kellen also blogs about food and fitness at Acupofkellen.com. “I’m going to test my limits, push myself and, most likely, devour quite a few breakfast burritos.”

KENDALL SHULTES 27, St. Louis Pharmacy resident After moving from Rochester, N.Y., to St. Louis, Kendall began running as a social gathering with new acquaintances. It quickly turned into lasting friendships and a love for the open road. She has now run seven half marathons. “Five years ago I never thought I would run a marathon. It’s going to be a great new adventure, and I’m excited to enjoy the ride.”

LAUREN FISHER WHITE 30, Richmond, Va. Employment lawyer Sixth grade was when Lauren discovered her passion for running, continuing with cross country and track in high school and running for stress relief during law school. She’s since run several half marathons and even completed a triathlon. Now the newlywed is ready to accomplish her lifelong goal of running a marathon. “It’s a huge mental and physical mountain to climb, and I’m so excited for the moment when I’m at the top!”

MAY ZHU 23, Charleston, S.C. MBA candidate Running began as a way for May to stay in shape during college after playing competitive volleyball in high school. She loved the adrenaline rush from races as well as the mental strength she gained along the way. “I love that even though every runner runs for a different reason, there’s a connecting passion—it’s motivating to me.”

PHOTO: NILS NILSEN

she loved about being a three-sport athlete during high school. “This is a silver-platter opportunity. I’m looking forward to pushing myself mentally and physically to places I’ve never been.”

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6/12/15 11:50 AM

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6/11/15 1:47 PM

FORM DRILL 50

TRAINING

CLAPPING A-SKIPS This easy drill helps improve your running mechanics B Y M A R I O FR A I OL I

W HY: A-Skips with a clap

help you to run “tall” with an erect posture while developing lower-leg strength, encouraging knee lift and promoting an efficient mid-foot to forefoot strike. HO W: Skip forward, lifting

W HE N : Do this drill as part of

your warm-up routine before speed workouts and races.

CM0715_T_FORM.indd 50

PHOTO: LIZ COPAN

your lead knee to waist-height while keeping your back leg straight as you come off your toe. As you lift your knee, bring both hands underneath your hamstring and gently clap them together. Continue moving forward in this manner, striking the ground with your mid-foot or forefoot and clapping underneath your raised leg. Perform two 30-meter reps, progressing to 50-meter reps once you build strength and coordination.

6/12/15 10:42 AM

ST R E N GT H TRAINING

BOX JUMPS

PHOTO: SCOTT DRAPER

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

Box jumps are an excellent plyometric exercise for building explosive muscular strength in the hamstrings, glutes and quads—strength that comes in handy during the final miles of a long run or at the end of a race, and also for helping you ward off injury. There are three steps to the basic box jump (which can be done on a box, stairs or a park bench):

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STE P 1: Stand 12–18 inches away from the platform with your feet flat and shoulder-width apart.

STE P 2: Bend at the hips while keeping your back straight. Swing your arms forward as you jump up onto the box. “Keep your feet flat on takeoff,” suggests Jim Wharton, co-author of the Wharton Health Series. “Make sure you land mid-foot on the box and that your heels are not hanging off it.” He also recommends landing on the box with your knees bent at a 45-degree angle. Keep your head, neck and shoulders relaxed during the jump and swing your arms to assist with momentum.

STE P 3: After landing, step back down off the box and return to the starting position.

If you’ve never done a box jump before, start with a 6-inch platform and slowly progress to 12, 18 and eventually 24 inches— but no higher. “The injury risk increases with higher boxes,” cautions Wharton. Attempt 6–8 reps per set, and 3 sets every time you progress in height.

6/12/15 10:40 AM

COACH CULPEPPER 52

TRAINING

W H AT I L E A R N E D F R O M BOB KENNEDY I was fortunate to have raced alongside one of the greatest American distance runners of all time, Bob Kennedy, a two-time Olympian who held American records in the 3K and 5K and was almost untouchable at the U.S. championships for about a decade. Although I was never able to match his times at the 3K and 5K, I was able to beat him on several instances. I took what I learned from those encounters and applied it to my own running—and so can you. Here are three key things I learned from him.

THE IM PORTA N CE OF THE B A SE PHA SE

Even as a 3K/5K specialist, Kennedy never neglected to include a base phase in his overall training program. No matter what distance you’re preparing for, a period of prolonged higher volume with a focus on workouts at or just above aerobic threshold will enhance your overall oxygen-carrying capacity. Kennedy would put in eight to 12 weeks a year where the primary focus was on becoming aerobically stronger. This not only elevated his performance over the course of a year, but also ensured he could hold his ﬁtness for longer over the racing season. THE IM PORTA N CE OF SPE E D

Kennedy was meticulous about continually developing speed and maintaining a high level of eﬃciency at running fast throughout the year. Even during the base phase, Kennedy would include faster workouts at 1-mile race pace. These were shorter intervals of 600 meters or less during the higher volume periods including more rest between intervals. Many athletes training for longer races neglect this aspect, as do many runners who started later in life. THE IM PORTA N CE OF IN TE N SITY

Another element to Kennedy was his willingness to include intense workouts on a regular basis, usually during the ﬁnal buildup to his racing season. He was not afraid to push himself very hard in training—often training with the top Kenyan athletes for periods throughout the year—to ensure he was physically and mentally ready for the intensity of racing. It is understandable that pushing hard in training, bordering on race eﬀort for some workouts, is not a natural tendency for

Two-time U.S. Olympian Alan Culpepper won national titles from the 5K to the marathon. His ﬁrst book, “Run Like a Champion,” is available at VeloPress.com. Bob Kennedy

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Click here for more Coach Culpepper columns.

PHOTO: PHOTORUN.NET

some, but if done properly and in the right doses, it can yield huge returns.

6/16/15 3:42 PM

S P E C I A L P R O M OT I O N

A Runner’s Guide to

WAKING UP ON THE RIGHT SIDE OF THE BED You’ve done the hard work—now take the final steps with this ultimate race weekend checklist for your big day. We’ll get you to the starting line energized and ready to tackle the miles. The rest is up to you. THE DAY BEFORE

your

GO BAG

» Pick up your race number from the expo (and maybe a few goodies, too). » Drink plenty of fluids throughout the day. » Try to stay off your feet as much as possible. » Review the course map and weather forecast. » Lay out your race clothes and take care of your number and timing chip. » Pack your Go Bag for race day. » Eat a familiar pre-run dinner. Race weekend is not the time to try new things. » Set all the alarm clocks in the house... you don’t want to sleep through the starting gun. » Get to bed early, but not so early that you’re staring at the ceiling for hours.

RISE & SHINE

» Fuel up with your favorite pre-run breakfast. » Change into your race-day uniform. Don’t forget your race number and timing chip. » Get pumped up with your favorite jams. » Grab your Go Bag. » Get out the door with plenty of time to get to the start line, and enough time to grab a cup of freshly brewed Dunkin’ Donuts coffee, made the way you like it. Nothing calms nerves better than something familiar.

GO GET ‘EM!

» Hit the bathroom one last time. » Apply sunscreen and lubricant on areas that will chafe. » Drop your Go Bag at the designated Gear Check location. » Do a short warm-up: 10 to 15 minutes of walking, easy jogging, and dynamic stretches will signal to the body that it’s time to go. » Find your starting corral. » Listen for the starting gun. You’ve got this!

RUNNERS RUN ON DUNKIN’. Dunkin’ gets you running in the morning and keeps you running all day!

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PREHAB 54

TRAINING

AC T I V E I S O L AT E D S T R E TC H I N G The best way to rehab an injury is to prevent it before it happens. B Y JA SON D EVA N EY

Click here for more injury prevention articles.

Jeffrey Eggleston, a 2:10 marathoner, regularly does active isolated stretching.

We can put in all the miles we want in training, but a proper stretching routine aids in the recovery process, improves range of motion and helps stave off injury.

HO W TO D O I T:

“This hamstring stretch is for those wishing to improve range of motion, prepare muscle fibers actively pre- and post-activity, and to improve circulation and blood flow to speed recovery between workouts,” says Phil Wharton, a musculoskeletal therapist, author and 2:23 marathoner, who helped pioneer Active-Isolated Flexibility— practiced by Meb Keflezighi and other elites.

STE P 2 : Put a stretching rope or strap on the arch of the other foot and,

CM0715_T_PREHAB.indd 54

STE P 1 : Following the example above, lie on your back on a soft surface, bend

using your quads and hip ﬂexors, lift the leg up until you hit the end of your range of motion. “Exhale as you move up and inhale as you return to start position,” Wharton says. STE P 3 : Perform 8-10 reps, pausing brieﬂy at the height of each rep before

lowering your leg in a controlled manner. Resist the temptation to bounce, jerk, or pull too hard with the rope.

PHOTO: SCOTT DRAPER

one leg 90 degrees and place that foot ﬂat on the surface.

6/16/15 3:47 PM

WORKOUT OF THE MONTH TRAINING

THE SPLIT LONG RUN B Y M A R I O FR A I OL I

WH AT: Two medium-length

long runs, each 60 to 90 minutes, performed roughly 8 hours apart on the same day.

for marathoners and half marathoners, this workout allows you to log a lot of time on your feet in one day. However, the rest in between allows you to run with better form—and less chance of injury—on the second run when your legs are tired. “It’s to hit that second run already beat-up and to force yourself physically and mentally to focus and run with good form,” explains Pat Wheeler, a coach with QT2 Systems, an online coaching service for runners and triathletes.

HO W: Do this workout in place of your

usual long run about once every four weeks. Beginners can run 60 minutes at a conversational pace twice in the same day and just focus on covering ground comfortably, while experienced marathoners can run up to 90 minutes for both runs—even mixing in some intervals or race-pace running toward the end of the second run. “In the end, all the fitness in the world doesn’t mean anything if you show up to the start line with an injury,” Wheeler says.

PHOTO: SCOTT DRAPER

Click here to read more about long runs.

W H Y: An alterative to the weekly long run

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6/16/15 3:49 PM

TRAINING PLAN 56

TRAINING

12-WEEK BEGINNER’S HALF M A R AT H O N T R A I N I N G P R O G R A M New to running? Use this plan to safely build up to finishing 13.1 miles for the first time this fall. BY MA RIO FRA IOLI, AU T HOR OF “ TH E OFFI C I A L R OC K ‘ N ’ R OL L G U I D E TO M A R ATH ON AN D H A L F-M A R ATH ON TR A I N I N G ”

Click here for more workout ideas.

WEEK

SU NDAY

MO N DAY

TUES DAY

W ED NESDAY

T HUR SDAY

FR I DAY

SAT UR DAY

TOTA L M I L E AG E

EASY RUN: 2 MILES

REST

EASY RUN: 3 MILES

CROSS-TRAINING: 30 MIN

EASY RUN: 2 MILES

REST

EASY RUN: 3 MILES

EASY RUN: 2 MILES

REST

EASY RUN: 3 MILES

CROSS-TRAINING: 30 MIN

EASY RUN: 3 MILES

REST

EASY RUN: 4 MILES

EASY RUN: 2 MILES

REST

EASY RUN: 3 MILES

CROSS-TRAINING: 30 MIN

EASY RUN: 3 MILES

REST

EASY RUN: 5 MILES

EASY RUN: 2 MILES

REST

EASY RUN: 3 MILES

CROSS-TRAINING: 30 MIN

EASY RUN: 4 MILES

REST

EASY RUN: 6 MILES

EASY RUN: 3 MILES

REST

INTERVALS: 4 MILES W/5 X 30 SECONDS FAST/30 SECONDS SLOW MID-RUN

CROSS-TRAINING: 30 MIN

EASY RUN: 4 MILES

REST

PROGRESSION RUN: 7 MILES W/ LAST MILE AT A FASTER PACE

EASY RUN: 3 MILES

REST

INTERVALS: 5 MILES W/8 X 30 SECONDS FAST/30 SECONDS SLOW MID-RUN

CROSS-TRAINING: 30 MIN

EASY RUN: 5 MILES

REST

PROGRESSION RUN: 8 MILES W/ LAST 1.5 MILES AT A FASTER PACE

EASY RUN: 3 MILES

REST

INTERVALS: 5 MILES W/10 X 30 SECONDS FAST/30 SECONDS SLOW MID-RUN

CROSS-TRAINING: 30 MIN

EASY RUN: 5 MILES

REST

EASY RUN: 9 MILES W/LAST 2 MILES AT A FASTER PACE

EASY RUN: 4 MILES

REST

INTERVALS: 5 MILES W/5 X 1:00 FAST/1:00 SLOW MID-RUN

CROSS-TRAINING: 30 MIN

EASY RUN: 5 MILES

REST

EASY RUN: 10 MILES

EASY RUN: 4 MILES

REST

INTERVALS: 6 MILES W/7 X 1:00 FAST/1:00 SLOW MID-RUN

CROSS-TRAINING: 30 MIN

EASY RUN: 5 MILES

PROGRESSION RUN: 11 MILES W/ LAST 3 MILES AT A FASTER PACE

EASY RUN: 4 MILES

REST

INTERVALS: 7 MILES W/10 X 1:00 FAST/1:00 SLOW MID-RUN

CROSS-TRAINING: 30 MIN

EASY RUN: 5 MILES

REST

PROGRESSION RUN: 12 MILES W/ LAST 4 MILES AT A FASTER PACE

EASY RUN: 3 MILES

REST

INTERVALS: 8 MILES W/10 X 30 SECONDS FAST/30 SECONDS SLOW MID-RUN

CROSS-TRAINING: 30 MIN

EASY RUN: 5 MILES

REST

EASY RUN: 3 MILES

REST

INTERVALS: 5 MILES W/8 X 30 SECONDS FAST/30 SECONDS SLOW MID-RUN

CROSS-TRAINING: 30 MIN

EASY RUN: 5 MILES

R ACE DAY!

CM0715_T_PLAN.indd 56

REST

PROGRESSION RUN: 8 MILES W/ LAST 2 MILES AT A FASTER PACE EASY RUN: 3 MILES

For examples of cross-training workouts you can do to recover and stay healthy, see page 36, and check out Competitor.com/crosstraining

6/16/15 3:50 PM

FEEL BETTER P E R FO R M B E T T E R Gut issues, headaches, food cravings— is your daily diet wearing you down? Find out for sure with The Athlete’s Fix. The Athlete’s Fix will help you find your problem foods—and the foods that make you feel and perform your best. Dietitian Pip Taylor offers a smart, three-step program to help you fuel workouts while isolating specific food intolerances. You’ll improve your daily diet, cut out common irritants, then add back foods until you feel great enjoying your own personalized clean diet.

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

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

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6/11/15 3:25 PM

ON THE RUN 58

COMMUNITY

FA M I LY T I E S Four siblings rekindle their active lifestyles to honor their parents

Larry Moss, Katie Spence, Cheryl Moss Reidy, Jody Moss Spence and Steve Moss (left to right) share a moment before running the Rock ‘n’ Roll San Diego Half Marathon in May.

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struggling to finish his first 25-minute easy jog, he eventually started to get fit again. “My dad’s voice in my head was urging me to not give up and to get back in shape,” Larry says. His siblings were impressed with the initial changes—he was losing weight and had a more chipper demeanor—and in 2011, his older sister, Cheryl Moss Reidy, suggested he visit her in San Diego and run the Rock 'n' Roll Half Marathon while she ran the first part of the race with a relay team. They did that for three straight years and really enjoyed it. Then last year, older brother Steve flew in from Boise, Idaho, to join in, fast walking a leg of the relay with Cheryl as

Larry once again jogged alongside in the half marathon. Regrouping at the finish line was an amazing family moment, especially because it occurred on the fifth anniversary of their father’s passing. But, sadly, less than two days after finishing the run together, their 90-yearold mother, Pat, became ill and passed away. How did the family celebrate her life? By training for the Rock 'n' Roll Las Vegas Half Marathon last November and then expanding the family running ritual in San Diego in June. In addition to Larry (63), Steve (65) and Cheryl (69), little sister Jody Moss Spence (62) joined the fray in Vegas and then Larry’s

“My dad’s voice in my head was urging me to not give up and to get back in shape.” daughter, Charlotte (26), and Jody’s daughter, Katie (30), ran with them on May 31 in San Diego. Larry has now run 25 half marathons and two marathons, but he’s more excited about helping create a new tradition for the entire clan. “We have had family reunions in the past, but this is something special because we’re doing it in our parents’ honor,” Cheryl says. “It’s a real tribute to them.”

PHOTO: DON NORCROSS

Thanks to his parents, Larry Moss says he grew up in an active family. He and his siblings were involved in numerous sports and activities, and, individually and collectively, they were always on the go. But fast-forward a few decades and he found—like many people in their late 50s— that life had gotten in the way and he wasn’t nearly as active or fit as he would have liked. When his father, Herb, passed away in 2009, Larry looked in the mirror and realized he was 40 pounds overweight and hadn’t run a step in 16 years. Motivated to celebrate his father’s life, he started running with a beginner’s group in Boulder, Colo., and, despite

6/12/15 1:09 PM

THE TRAIL IS CALLING ENTER THE WORLD OF ULTRARUNNING RUGGED PEAKS, GURGLING STREAMS, RAINY FORESTS, DESERT CANYONS—THE TRAILS ARE WAITING FOR YOU. ARE YOU READY FOR YOUR MOST EPIC RUN?

Hal Koerner’s Field Guide to Ultrarunning will help you prepare for going long. The best gear, the right foods, the energy-saving techniques—in this comprehensive book on ultramarathon, one of America’s top ultra racers shares hard-earned wisdom, field-tested practices, and proven tips to help you get ready for runs from 50K to 100 miles and beyond. Hal Koerner offers a smart, down-toearth guide and three detailed training plans to help you test your limits and dig deep for your first, your next, or your fastest ultra.

Available in bookstores, running shops, and online. See a preview at velopress.com/hal.

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6/11/15 10:38 AM

M A R K E T W ATC H 60

COMMUNITY

W H AT S H O U L D B E G I N N E R S LO O K FOR WHEN BUYING THEIR FIRST PA I R O F R U N N I N G S H O E S ?

RAY PUGSLEY, OWNER

DAVE HARKIN, OWNER

SUSIE STEIN, OWNER

PATRICK GAVIN, OWNER

Potomac River Running Arlington, Va. “New runners should consider the importance of a truly comfortable fit. In addition to this, ensuring that the proper function of the shoe matches the action of the foot helps limit the risk of injury.”

Portland Running Company Portland, Ore. “Beginners are most susceptible to injury, so they should look for three major things: function, feel and fit. Find a shoe that is secure in the heel, but also longer and wider in the toe box than you’re used to. Your feet will thank you!”

Up and Running Dayton, Ohio “Beginner runners should look for a reputable shop to provide them with the appropriate fit and function of their new gear. They shouldn’t make a purchase based on a specific brand or color in this instance.”

Louisiana Running Company New Orleans “Consult an expert in choosing the right stability level according to their specific foot, make sure ample space is left from the end of the shoe and choose a shoe based on comfort before color.”

ROBIN SARGAN, GENERAL MANAGER

GUY PERRY, OWNER

LIDIO BRITTO, OWNER

CRAIG SEGAL, OWNER

Salt Lake Running Company Salt Lake City “People and shoes come in all shapes and sizes. Feet are no different. Finding the proper balance of cushion, support and fit comes from trying on, expert guidance and experimentation.”

Runner’s Co. Doral, Fla. “Try at least three different pairs from different brands and don’t be afraid to ask questions. Stay away from silly injuries by changing your shoes every 300 miles.”

Runner’s High Freehold, N.J. “Despite all the fashionable colors on the wall, the goal still remains the same: to have the customer put on a pair of shoes and want to go right out the door and run.”

A Runner’s Circle Los Angeles “Look for a shoe that has the right amount of support for you—we can help with that—but also one that you’re excited to put on and go running in.”

CM0715_BOB_MARKET.indd 60

6/12/15 12:23 PM

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6/11/15 2:40 PM

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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Competitor_Newsletter-Ad.indd 43

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6/11/15 12:51 PM

RUN IT COMMUNITY

WHERE AND WHEN TO RACE Celebrate the end of summer with one last sweaty race before the fall racing season begins. We’ve curated a list of races known for their scenery, speed, uniqueness and popularity to keep you motivated and inspired.

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

PHOTO: COURTESY OF ROCK ‘N’ ROLL MARATHON SERIES

Rock ‘n’ Roll Virginia Beach Half Marathon

CM0715_BOB_RUNIT.indd 65

6/12/15 12:24 PM

RUN IT 66

COMMUNITY

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

AMERICA’S FINEST CITY HALF MARATHON Aug. 16; San Diego Afchalf.com

JACKSON HOLE MARATHON Sept. 5; Jackson, Wyo. Jacksonholemarathon.com

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON Sept. 6; Virginia Beach, Va. Runrocknroll.com

See for yourself if San Diego lives up to its nickname as “America’s Finest City” by running this point-to-point course coined after it. Sweeping views of the Pacific Ocean make up the majority of the course as it runs along the San Diego Bay before it heads in toward the city and finishes in Balboa Park.

Experience an epic marathon finish at the foot of Wyoming’s monumental mountain range, the Grand Teton. The awe-inspiring backdrop goes well with a finisher’s beer provided by local Snake River Brewing Company, and sights of elk, buffalo and endless stretches of the valley are unique to this mountain-town race.

Be prepared to rock out all weekend long this Labor Day. Not only does this Rock ‘n’ Roll event have musical performances along the 13.1-mile course and a finish-line concert headlined by Sheryl Crow, but your race bib is also your ticket to the American Music Festival held that same weekend. Enjoy additional performances by Steve Miller Band, Rebelution, and G.Love and Special Sauce.

PHOTO: BOB BETANCOURT

America’s Finest City Half Marathon

CM0715_BOB_RUNIT.indd 66

6/12/15 12:25 PM

SAVE $10

Using Online Code* RNRSTL06 Valid for ½ Marathon only, expires 06/30

#RNRSTL

OCTOBER 17-18, 2015 ½ MARATHON | 10K | SATURDAY 5K

RunRocknRoll.com

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6/11/15 10:38 AM

RUN IT 68

COMMUNITY

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

SANTA FE THUNDER HALF MARATHON Sept. 20; Santa Fe, N.M. Santafethunder.com

BREWERS MINI MARATHON Sept. 26; Milwaukee Race-brewers.com

RUN CRAZY HORSE MARATHON Oct. 4; Hill City, S.D. Runcrazyhorse.com

This point-to-point, downhill course starts in downtown Santa Fe and then enters a more rural environment as it makes its way through the Jemez and Sangre de Cristo Mountains. On-course entertainment includes unique performances by African drummers, a group of belly dancers and more acts that promise a race far from boring.

A must-do course for baseball fans, this half marathon passes the Harley Davidson Museum, through Miller Valley and then finishes with a single loop around the outer track of Miller Park, home of the Milwaukee Brewers. (The team is playing on the road on Sept. 26.) On top of a medal, finishers earn a voucher for a free ticket for a game next spring.

The colossal and unfinished Crazy Horse Memorial marks the start of this point-to-point course that runs mostly downhill through Black Hill country. Part of the course is also run on the scenic George S. Mickelson trail, a 108.8-mile rail trail with several branch routes that lead to the towns of Custer and Hill City.

PHOTO: ACTION SPORTS IMAGES

Run Crazy Horse Marathon

CM0715_BOB_RUNIT.indd 68

6/12/15 12:27 PM

SAVE $10

Using Online Code RNRSCOMP07

Valid for Marathon and Half Marathon only!! expires 07/31

#RNRNOR

FEBRUARY 28, 2016 MARATHON | Â˝ MARATHON | 10K

RunRocknRoll.com

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6/11/15 3:25 PM

RUN IT 70

COMMUNITY

5K TO 15K

FREEDOM RUN July 4; Provo, Utah Freedomfestival.org

CHICAGO 10K Aug. 9; Chicago Chicago10k.com

LAKE UNION 10K Aug. 9; Seattle Lakeunion10k.com

Celebrate America’s birthday in style with a 5K or 10K on the Fourth of July. The races are part of America’s Freedom Festival in Provo in which a parade and awards ceremony follow the run before the fireworks show. Runners are encouraged to don their most patriotic garb—like one past participant who dressed up as Uncle Sam while running on stilts.

See many of Chicago’s downtown sights in this fast 6.2-mile race that makes a loop within Chicago’s famed Grant Park. Key urban landmarks include Millennium Park, Buckingham Fountain, the Art Institute of Chicago and the Field Museum. Whether you’re taking the train in from the suburbs or planning it around a Chicago vacation, this is a great race to put on your calendar.

In addition to the course’s lakeside views, a postrace breakfast is provided by Portage Bay, a café that serves local and organic food. Not only does the race support environmentally sustainable practices, it also benefits one of Washington’s Girls on the Run chapters in Puget Sound, a nonprofit organization that empowers young girls through running.

PHOTO: DENNY BROOKES, COURTESY OF RUN FOR GOOD RACING CO.

Lake Union 10K

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COMMUNITY

5K TO 15K

DOUBLE ROAD RACE Aug. 22; San Jose, Calif. Doubleroadrace.com

TOUGHEST 10K Sept. 19; Kemah, Texas Onetough10k.org

CVS HEALTH DOWNTOWN 5K Sept. 20; Providence, R.I. Cvsdowntown5k.com

If you’ve never heard of double racing before, it’s a race with a halftime: Run a 10K, rest for an hour, then run a 5K for a complete 15K race. Times are combined for scoring to determine the winners. Kids can also participate in their own double race, split between a mile and a half-mile, providing competitive fun for the whole family.

This 10K is the first of three races in the Texas Bridge Series, in which each race crosses one of the three iconic Texas bridges in the Gulf Coast area. The toughest part of this course requires running two complete loops across the Kemah Bridge before entering Seabrook, Texas, which then climbs uphill to the finish.

Doubling as the USA 5K Championships, this race has seen several big names in running—Shalane Flanagan, Molly Huddle, Ben True and Diego Estrada—win in past years. The course starts and ends at the Rhode Island State House and makes for a fast yet charming race through downtown Providence for age-groupers as well.

CVS Health Downtown 5K

PHOTO: SCOTT MASON

PHOTO: DENNY BROOKES, COURTESY OF RUN FOR GOOD RACING CO.

RUN IT

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COMMUNITY

TRAIL

SKYLINE MOUNTAIN MARATHON Aug. 15; Liberty, Utah Runtheskyline.com

MARQUETTE TRAIL 50 Aug. 15; Marquette, Mich. Marquettetrail50.com

SILVERTON ALPINE MARATHON AND 50K Aug. 22; Silverton, Colo. Silvertonalpinerunning.com

Quads are guaranteed to burn in this point-to-point mountain trail marathon that climbs about 5,000 feet. However, it won’t be the elevation gain that takes your breath away, but rather the views from the Skyline Trail of the Ogden and Salt Lake valleys below. There’s also a half marathon option for a less rigorous course.

First-time ultra trail runners will appreciate the easy to moderate terrain of this course. They also have the option of choosing between a 50K or 50-miler. Both consist of singletrack trails that climb a total of four peaks: Sugarloaf, Top-of-the-World, Bareback, and Hogsback, all with views of Lake Superior and a portion of the course skirting the lake’s shoreline.

Both the marathon and 50K courses follow the Alpine Loop, a mining road that links historic mining ghost towns Howardsville, Eureka, Animas Forks and Gladstone. The total vertical gain for the marathon is 3,800 feet and 4,400 feet for the 50K, with the highest point atop California Pass at 12,930 feet. After all that climbing, runners can relax with a free pint of beer and massages at the post-race barbecue.

PHOTO: COURTESY OF SKYLINE MOUNTAN MARATHON

Skyline Mountain Marathon

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RUN IT COMMUNITY

TRAIL

TAHOE 200 ENDURANCE RUN Sept. 11–15; Tahoe, Calif. Tahoe200.com

MCKENZIE RIVER TRAIL RUN Sept. 12; Blue River, Ore. Mrtr.org

CLOUDSPLITTER 100 Oct. 3–4; Elkhorn City, Ky. Cloudsplitter100.com

Believe it or not, 200-mile races are a new trend in the world of ultra-distance trail running. This one, now in its second year, was the first 200-mile single loop mountain race in the U.S. circumnavigating the sparkling, blue waters of Lake Tahoe from the Tahoe Rim Trail. Occasional detours from the trail also send participants on adventures through canopied forests and aspen meadows worth exploring.

Run annually since 1988, this 31-mile trail race is Oregon’s oldest—and one of the most spectacular—ultra-distance races. Its longtime success can be attributed to the natural beauty of the course, which runs along the McKenzie River, passing two waterfalls, old growth forests and the aquamarine-colored Tamolitch pool where the river flows from an underground lava tube.

The only 100-mile trail race in Kentucky, the Cloudsplitter 100 takes place on the Pine Mountain Scenic Trail along the southern Kentucky and Virginia borders. A physically demanding outand-back course, the trail not only boasts views of Kentucky and Virginia, but also sightings of West Virginia and Tennessee.

PHOTO: SCOTT ROKIS

PHOTO: COURTESY OF SKYLINE MOUNTAN MARATHON

Tahoe 200 Endurance Run

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COMMUNITY

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

ROCK ‘N’ ROLL DUBLIN 1/2 MARATHON Aug. 2; Dublin Runrocknroll.com/dublin

HOKKAIDO MARATHON Aug. 30; Sapporo, Japan Hokkaido-marathon.com

MARATHON DU MEDOC Sept. 13; Pauillac, France Marathondumedoc.com

Rock to musical performances while running past Dublin’s most famous sights, including Ha’Penny Bridge, Christ Church Cathedral, Brazen Head Pub—Ireland’s oldest pub—the James Joyce Museum and the Guinness Brewery. The race also hosts the Irish National Championships and falls on a bank holiday weekend, meaning lots of post-race beer drinking.

A marathon that began with only 439 participants in 1987 has grown to more than 15,000 runners annually, and has become a prominent marathon for world-record performances. For visiting age-groupers looking to extend their post-race vacation, Sapporo is also Japan’s fourth largest city known for its beer, massive ice sculptures and mountainous terrain.

With more than 20 aid stations serving French wine, all-you-can-eat oysters, cheese, and even ice cream, this quirky race is more of a wine-tasting adventure through the Pauillac vineyards than a serious marathon. Participants dress up in costumes and on-course entertainment includes acrobats. Beware of getting too intoxicated on wine before reaching the finish line!

PHOTO: COURTESY OF ROCK ‘N’ ROLL MARATHON SERIES

Rock ’n’ Roll Dublin

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RUN IT COMMUNITY

N O V E LT Y R U N S

RUGGED MANIAC July 25; Olympia, Wash. Ruggedmaniac.com

DIRTY GIRL MUD RUN Aug. 8; Flushing, N.Y. Godirtygirl.com

ZOMBIE RUN Aug. 22; Indianapolis Thezombierun.com

This mud run series features a 3-mile course with 25 obstacles that require plenty of climbing, crawling, leaping and running in order to reach the finish line. But the fun doesn’t just stop there—participants can prolong the day with more post-race activities including mechanical bull rides, adult bounce houses and a mini concert.

Support the ladies by running the world’s largest women’s-only mud run series. The 3.1-mile obstacle course is just as difficult as any other coed mud run, but aims to inspire and empower women in staying fit and healthy. Race proceeds also go toward Bright Pink, a nonprofit dedicated to the prevention and early detection of breast and ovarian cancer.

It’s apocalyptic Earth and the undead have risen. Runners can participate in this 3.1-mile trail run as either a zombie chasing humans or as a human running to safety at a “zombie-free refuge,” aka the finish line. The goal is to make it back without being tagged by a zombie. But if you do get caught, don’t worry—you’ll still receive a medal and a chance to redeem yourself at the post-race party.

PHOTO: COURTESY OF DIRTY GIRL MUD RUN

PHOTO: COURTESY OF ROCK ‘N’ ROLL MARATHON SERIES

Dirty Girl Mud Run

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EVENT SPOTLIGHTS

NAVY-AIR FORCE HALF MARATHON & NAVY 5 MILER Sept. 20, Washington, D.C. N avyhalf.com Come join the Navy and Air Force at their 4th annual half marathon and 5-miler event in Washington, D.C. It’s the perfect training run for the Marine Corps Marathon. The event starts and finishes at the base of the Washington Monument, and runners will pass many of D.C.’s national memorials as they travel along the scenic Rock Creek Parkway and the fast, flat East and West Potomac Park. Finishers will receive a finisher’s medal to recognize their achievement in completing the race. Prepare. Execute. Achieve.

ESTES TRAIL ASCENT—U.S. TRAIL RUNNING CONFERENCE Oct. 7-10, Estes Park, Colo. este strailasce n t .c om This 3rd annual trail running conference is for trail runners of all levels, trail race directors and vendors that cater to the trail running community, in partnership with the American Trail Running Association. This celebration of trail running features one and half days dedicated to trail race directors and two days for trail runners—a unique opportunity to learn and be inspired by some of the best runners and experts in the country. You’ll find speaker panels, interactive workshops, a trail running film festival and fun runs in beautiful Estes Park with demo shoes from top manufacturers.

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VENUS DE MILES Aug. 29, Boulder County, Colo. v e n usd emi les. c o m Colorado’s first and largest all-women’s bike ride offers three scenic course options of 100-, 62-, and 30 miles to welcome women of all ages and ability levels. Participants are treated to healthy snacks and support from the Men-In-Drag crew while the finish-line festival features complimentary lunch, cocktails, spa services, a variety of vendors and a lot of fun. The event benefits Greenhouse Scholars, an education organization that works with extraordinary college students from lowincome communities to change the trajectory of their careers, their families and their communities forever.

THE EVERGREEN TOWN RACE Aug. 2, Evergreen, Colo. ev erg reent o wnra c e. org This event features beautiful 5K and 10K races, which both feature downhill courses that wind gradually down Upper Bear Creek and finish near Evergreen Lake. It’s of the most scenic and fastest races in Colorado. The race benefits the Alpine Rescue Team, which ensures all-weather, 24/7, search and rescue response, preparedness, community education, coordination and leadership to Colorado’s residents and visitors.

AMERIHEALTH NEW JERSEY ATLANTIC CITY MARATHON & HALF, 10K AND 5K Oct. 16-18, Atlantic City, N.J. a c ra c eser i es. c o m Run the Shore! Whether you are running your first 5K or trying to qualify for Boston, the AmeriHealth New Jersey Atlantic City Marathon races offer something for every runner. The 2015 race weekend includes a two-day Sports & Fitness Expo starting on Oct. 16, the 10K and 5K runs on Saturday, Oct. 17, and the AmeriHealth NJ Marathon & Half Marathon on Sunday, Oct. 18. This year’s event features huge, custom finisher medals, genderspecific technical shirts and a finish-line party on the Atlantic City Boardwalk.

RUN THE ROCKIES TRAIL RACE Aug. 15, Frisco, Colo. t o wno ff r i sc o. c o m The Run the Rockies Trail 10K and Half Marathon will lead runners through the Frisco Peninsula trails with breathtaking views of Lake Dillon and the Ten Mile Range. This is a great course for a first-time half-marathoner or runner looking for a fun course that offers singletrack and dirt-road trails. Racers will start and finish at the Frisco Day Lodge, and all racers will receive a piece of commemorative race gear and a post-race meal.

6/12/15 12:39 PM

MARKETPLACE

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GAME CHANGER Sarah Attar, 22, Escondido, Calif. BY E MILY PO LACH EK

Three years ago, Sarah Attar competed in the 800 meters at the London Olympics. She finished dead last in her preliminary heat, dressed in a uniform that required covered hair, long sleeves and pants consistent with female Islamic dress codes, but the crowds rose to a standing ovation for her efforts. The San Diego native with dual American and Saudi Arabian citizenship made history that day as part of Saudi Arabia’s first female delegation of Olympic athletes. Now the former Pepperdine University cross-country runner continues to inspire, having recently signed a sponsorship with the apparel brand Oiselle and appearing on a banner along this year’s Boston Marathon course, which she ran for the third time with a new marathon PR of 3:18:37.

What was it like racing with the wardrobe requirements specified by Saudi Arabia? My mom and I put together that outfit, and the main thing that was different was the full headpiece. I don’t typically train in a hijab, but it honestly wasn’t a big deal to me going into the stadium racing. It was like wearing any uniform you would wear as part of a team. So that’s just how I see it. What distances did you typically run in college? I did cross country mainly, which is usually 6K. Then my sophomore year, which was the year prior to the Olympics, I trained for the Big Sur Marathon that April. So I didn’t really do track very much. I did a couple races, but it was the 3,000, and I’d only raced the 800 once in high school.

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Why do you run? It allows me to connect with people and have opportunities I never would have imagined for myself. It pushes us past what we think we’re capable of. Will you run in the 2016 Olympics? It’s up in the air. I don’t know what’s happening. In my opinion, [Saudi Arabia] should have women representing them, obviously. And if I was invited again, it would be awesome to do.

PHOTO: SCOTT DRAPER

What difference do you think your Olympic appearance made? Just visiting Saudi Arabia recently and talking to girls there, they tell me how much I inspire them. So, even if it’s still just steps toward getting more women’s gyms or running events or anything like that to evolve—that there are now girls who dream of competing in the Olympics is pretty amazing.

6/15/15 11:16 AM

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