Competitor August 2015

AUGUST 2015 competitor

competitor |

The latest in wearable tech

Elite advice on how to recover correctly

Page 26

Page 57

AUGUST 2015

GET FIT, GET FASTER WORKOUTS, DRILLS & TIPS TO BUILD YOUR SPEED

presented by

EMMA COBURN TAKES ON THE WORLD

GET NEW KICKS!

15 cushy cruisers reviewed

Is There an Ideal Running Form?

Page 37

(CLICK TO FIND OUT!)

| NEW RUNNING SHOES

STAY COOL! This season’s best new running hats Page 28

| FALL CROSS-COUNTRY TRAINING

Click here for a video about

AMERICAN TRACK STAR

EMMA COBURN PREPARES TO TAKE ON THE WORLD

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EMMA COBURN

BEER & RUNNING? Of course!

We look into this cultural phenomenon.

Page 44

Click here for a review of the NEW BALANCE 1500V1

7/23/15 12:19 PM

We are not made to stop. We are made to keep going. To relentlessly pursue new levels of fast. To go beyond what has been done before.

By always pushing. And always evolving. We are Always in Beta.

newbalance.com/beta

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Š2015 New Bala ance Athletic Shoe, Inc.

Emma Coburn U.S. Champion

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CAPTURED 2

A MER I CA N O DY SSE Y Kilian Jornet, the world’s most dominant trail runner for the past several years, returned to the U.S. in July to notch two more record-setting victories. On July 4, the 27-year-old Spaniard tackled the wickedly short and steep Mount Marathon in Seward, Alaska, easily breaking the course mark for the 3-mile race by more than a minute in 41 minutes, 48 seconds.

From there, Jornet flew to southwestern Colorado and took on a race at the other end of the spectrum, successfully defending his title at the Hardrock 100 amid 69,000 feet of elevation change in the rugged San Juan Mountains. After setting a new record for running around Lake Tahoe in 2009, Jornet has returned to American soil in subsequent years to win some of the country’s hardest races—the Western States 100 (2011), Speedgoat 50K (2012), Pikes Peak Marathon (2012), Hardrock 100 (2014) and The Rut 50K (2014). His time of 23 hours, 28 minutes and 10 seconds at Hardrock this year was about 46 minutes slower than his record-setting time in 2014 but it still set a new counterclockwise course record.

Jornet’s girlfriend, Emelie Forsberg of Sweden, set a new women’s record in Alaska, while New Zealand’s Anna Frost won the women’s race at Hardrock. “It was a fun week,” Jornet said after “kissing the rock” to win a second consecutive Hardrock, considered the hardest race in North America. “I don’t race because I need to. I race because I love it. It’s fun.”

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Click here for more photos from this year’s Hardrock 100.

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PHOTOS: MATT TRAPPE PHOTO & FILM/MYKE HERMSMEYER

Click here to see a virtual tour of the Hardrock 100 course.

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CAPTURED 4

MA N ON A MISSIO N Scott Jurek broke one of America’s most daunting endurance records on July 12 as he reached the northern terminus of the Appalachian Trail atop Mt. Katahdin in Maine. In all, the heralded 41-year-old ultrarunner from Boulder, Colo., covered 2,160 miles from Georgia to Maine on foot in 46 days, 8 hours and 7 minutes.

(The previous record, set by Jennifer Pharr Davis in 2011, was 46 days, 11 hours, 20 minutes.) Jurek, who has followed a vegan lifestyle since 1999, says he lost about 20 pounds off his 6-foot-2, 165-pound frame during the trek. Along the way, he nursed an injured right knee and left quadriceps, weathered a stomach bug and numerous downpours, and slept less than 10 hours during the final four days of his journey. He said he couldn’t have done it without his supporting cast, which included his wife, Jenny Jurek, and several friends and other ultrarunners. “I think the overwhelming reason I was doing this was to encourage people to go after goals, getting people to just get outside or get off the couch and do something they didn’t think is possible,” Jurek said. “I am no different from anyone else. We all have challenges to overcome.”

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Click here for more about Scott Jurek’s record-setting run.

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PHOTOS: LUIS ESCOBAR

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CONTENTS

presented by

AUG UST 2 0 1 5

Features

Departments

TRAINING

COMMUNITY

30 Making the Leap

17 Starting Lines

57 Coach Culpepper

Run It

Emma Coburn, one of America’s top distance runners, takes us inside the quirky 3,000-meter steeplechase event ahead of this month’s IAAF World Championships in China.

By Rachel Sturtz

37 Shoe Review: Cushioned Cruisers We took 15 new cushioned training shoes out for a spin and offer up our wear-testing insights.

By Adam W. Chase

A new high-top running shoe unlike anything you’ve ever seen, and what accessories to bring on your next marathon

The real benefit of easy days

58 Strength Abdominal rollout

GEAR

60 Prehab

20 Toe to Toe

Chair stretch

Two aggressive trail shoes with a twist

62 Workout of the Month

22 Shoe Talk Why are there so many shoe brands?

Our picks for a variety of upcoming races in late summer and fall

1-2-3 grass hill repeats

BACK PAGE Last Lap Timothy Olson shares his favorite book to read before an ultra race, what it’s like to have a running spouse, and his favorite paleofriendly post-run meal.

44 Running on Beer

54 26 Strong: Getting Fitter, Getting Faster Fine-tune your training for your fall marathon.

By Allison Pattillo

24 Pro Kit

63 Training Plan

The gear of elite trail runner Alex Varner

8-week fall cross country training plan

26 Wearable Tech 64 Form Drill

A review of the Moov Activity Tracker

Backward running

B E LOW: Members of the Running for Brews running club in Chattanooga,

28 Collective

Tenn., head out on a run over the Walnut

Top trucker hats for hot summer runs

Street Bridge. Photo by Ryan Gibson

Click here to find a race in our event calendar.

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ON THE COV E R : Elite steeplechaser Emma Coburn was photographed by David Clifford in Boulder, Colo.

PHOTO: RYAN GIBSON

In this guide to all things beer and running, we look at beer running clubs, must-do brew races, and the art of running the beer mile.

By Emily Polachek and Brian Metzler

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COMPETITOR.COM

F I T TO

ENDURE

10

T R A IN IN G

CONNECT WITH US

Signed up for a fall marathon? Get training plans, tips and secrets to success at our training portal.

Competitor.com/training

Join the conversation

facebook.com/ competitor. running

Follow us

TECH TRENDS Columnist Jim McDannald explores

@runcompetitor

See what we share

the booming world of running tech at Competitor. com/techtrends

UV HEADBAND HAIR & SWEAT MANAGEMENT SO YOU CAN GO THE DISTANCE

@runcompetitor

NEWSLETTERS Get training content, nutrition tips and shoes & gear reviews

SHOE OF THE WEEK

straight to your inbox! Go to

Enjoy our shoe reviews? We’re constantly

Competitor.com/newsletters

testing new shoes—some of our favorites are

to sign up.

at Competitor.com/shoeoftheweek

NUTRITION INSIGHTS BUFFUSA.COM BUFF ® is a registered trademark of Original Buff, S.A. Spain.

The “Ways to wear” icon symbols are copyrighted.

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Allen Lim, the founder of Skratch Labs, shares some of his recipes, nutrition secrets and fueling insights at Competitor.com/allenlim

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Rock out to end

breast cancer.

Race with TeamEdith and Thad Beaty at the Denver Rock ‘n’ Roll Marathon!

Save $15 when you register with code TEAMEDITH15 and pledge to raise $50 or more for the Edith Sanford Breast Foundation by race day.

• October 18, Denver, CO 100% goes to research to find cures. Faster.

Learn more at edithsanford.org/teamedith.

Thad Beaty, TeamEdith Captain and guitarist for Sugarland.

(A little bit country, a little bit rock ‘n’ roll.)

011004-00178 6/15

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CONTRIBUTORS

WRITERS, DESIGNERS & PHOTOGRAPHERS RACH E L ST U RTZ

EDITORIAL editor-in-chief Brian Metzler

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

Rachel is a freelance writer living in Denver, Colo., and wrote this month’s cover story on elite track athlete Emma Coburn. A former staff editor for Fitness mag-

Scott Draper Valerie Brugos

photo editor graphic designer

azine, she now writes for Esquire, Outside, Running

contributing design / photography

Times, Details, Marie Claire, Popular Mechanics and

David Clifford, Liz Copan, Luis Escobar, Ryan Gibson, Zac Henderson, Myke Hermsmeyer, Nils Nilsen, Chad Riley, Matt Trappe, Tyler Ward

others. Sturtz was an All-American track runner for the University of Michigan and laughed when her coach Click here to see more of Rachel Sturtz’s work.

ART

suggested she try the steeplechase. Her story is on

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

Erin Beresini, Adam Chase, Jay Dicharry, Dan England, Matt Hart, Meghan Hicks, Lisa Jhung, Max King, Greg McMillan, Kelly O’Mara, Bryon Powell, Rachel Sturtz editorial intern

Olivia Litsey

page 30.

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

Meghan McElravy

DAV I D CLI F F O RD

advertising production manager

Gia Hawkins

David is an acclaimed outdoor sports photographer

she was so down to earth,” Clifford says of the photo shoot. His client list includes National Geographic, GQ,

Kristy Buescher

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

Scott Kirkowski director, seo/analytics

Outside, Rock & Ice magazine, and others. When he’s

Johnny Yeip

not shooting he spends time at home in Carbondale,

director, creative services

Colo., with his wife and three children.

Aaron Hersh audience development manager

Nicole Christenson

Colo., for this month’s cover and feature story. “She’s easily one of the best athletes in the world and yet

product innovation manager

senior manager, media marketing

who shot steeplechaser Emma Coburn in Boulder,

Click here to see more of David Clifford’s work.

senior contributing editors

Matthew McAlexander system administrator

Bruno Breve

web developers

Joseph Hernandez, Miguel A. Estrada web designers

James Longhini, Thomas Phan, Justin Wilson senior video producer

Steve Godwin

ADVERTISING

S COTT DRA P E R After four and a half years as Competitor’s photo

Doug Kaplan 312-421-1551, dkaplan@competitorgroup.com vp, media sales Jason Johnson 858-768-6824, jjohnson@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 manager, media sales Jeff McDowell 858-768-6794, jmcdowell@competitorgroup.com manager, media sales Jenn Schuette 858-228-3761, jschuette@competitorgroup.com manager, media sales Matt Steinberg 303-525-6702, msteinberg@competitorgroup.com senior vice president

•

•

•

editor and shooting more than 10 terabytes worth of images—ranging from runners training in Iten, Kenya, and racing in the Boston Marathon—Scott is moving on to a freelance career. He’s also running America’s Finest City Half Marathon on Aug. 16 in San Diego.

Click here to see Scott Draper’s photos from a New Balance shoe factory near Boston.

•

•

•

•

•

His favorite photo of the many he shot for this issue is

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

FINANCE

the picture of two trail running shoes in our Toe to Toe

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

finance director

story on page 20. “I like the texture and crunchiness and vivid colors,” he says of the photo.

A A RO N H E RS H Despite a decade-long detour into triathlon, during which he was Triathlete magazine’s senior tech edi-

vice president

executive chairman

Paul F. Walsh Josh Furlow

president

chief administrative officer and chief financial officer

tor, Aaron has been a runner at heart since joining his

Wendy Godoy

high school cross country team. Now fully recommitted

chief marketing officer

to running, he tests wearable tech on the trails and roads around San Diego, and writes and consults for Competitor magazine’s monthly Wearable Tech review

Keith Kendrick Molly Quinn senior vice president John Smith

senior vice president

Gretchen Alt

a publication of

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.

on page 26. He also leads the Competitor Run Club out of the magazine’s headquarters.

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official magazine

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Let’s make today fun.

Toyota RAV4 toyota.com/rav4

Options shown. ©2014 Toyota Motor Sales, U.S.A., Inc.

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Go Digital with America’ competitor

competitor

How running shoes are named

| JULY 2015

Page 20

PLUS

WARM UP LIKE MEB Page 54

BUILD YOUR STRENGTH AND SPEED WITH CROSS-TRAINING

MINIMALIST SHOES GO MODERN Page 18

COLORADO’S CRAZIEST MOUNTAIN RACE Page 28

| NEW HYDRATION GEAR | FALL MARATHON TRAINING

Olym how

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ica’s #1 Running Resource DECEMBER 2014

Nutrition secrets of Olympians p.36

Our favorite gear made in the USA p.32

JULY 2015

This summer’s hottest hydration gear Page 26

RUNNING HAWAII’S NĀ PALI COAST P. 40

FREE half marathon training plan Page 56

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

JUNE 2015

| JUNE 2015

|

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SUMMER 2015 TRAIL RUNNING SHOE REVIEW

P. 50

|

The next big scene in running

AMERICA’S BEST TRAIL RUNNING TOWNS

MOUNT TAM UNDERGROUND

competitor

competitor

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

6 Weeks to a Faster 5K Page 62

How to Get Fit and Stay Healthy Page 53

Vacation-Worthy Trail Towns —> Bend, Oregon Page 24

RUN A FASTER 5K IN 6 WEEKS

Find the Best New Trail Shoe for You

11/18/14 5:39 PM

Page 37

The Influence of the Mountains Page 44

+ 7 Tips to Get Started

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

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

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

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

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

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

17

Click here for an essay about the evolution of mountain running.

A NEW RUNNER’S HIGH Is this a high-top trail running shoe? Technically, no, but actually, yes it is.

PHOTO: SCOTT DRAPER

B Y B R I A N M ETZL ER

The Hoka Tor Ultra Hi WP is a lightweight, modern take on the classic hiking boot design, but it’s really quite an agile mountain running fiend too. It’s been built with some of the same materials and technology used in Hoka trail running shoes, plus it has a Vibram outsole and a flexible above-the-ankle closure that provides support while still moving dynamically on the run. That makes it an ideal shoe for running rocky trails up and down mountain peaks, where off-camber balance, relentless traction and all-over protection

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are crucial. We tested it running the rugged trails of several Colorado 14ers and steep routes in the French Alps, and give it high marks for comfort, cushion, support and outsole grip. It has a waterproof eVent liner, which keeps feet dry through shallow stream crossings and in rainy conditions (although it also leaves them a little bit toasty in hot temperatures). It’s a unique tool for a specific kind of hardcore running, but its combination of agility and protection make it a real game-changer.

Price: $230 Heel-Toe Offset: 4mm; 35mm heel, 31mm forefoot Weights: 17.0 oz. (men’s size 9.0), 14.7 oz. (women’s size 7.0)

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M A R K E T W ATC H 18

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

W H AT A C C E S S O R I E S S H O U L D R U N N E R S H A V E F O R A FA L L M A R AT H O N ?

B Y EM I LY POL AC H EK

Click here for tips on buying trail running shoes.

JOEL FEINBERG, OWNER Universal Sole Chicago “We like the Amphipod AirFlow MicroStretch Belt. You can put all your nutrition essentials in this mesh stretchable belt. Also, using a Heatsheets cover before a race is huge. This uses your body heat to keep you warm, sheds easily right at the start, and keeps you dry in case of rain.”

MATTHEW BYRNE, OWNER Brooklyn Running Company Brooklyn, N.Y. “Marathon spectators are always supportive and frequently cheer runners by acknowledging something unique or eye-catching about their garb. Our personal favorite is the moisture-wicking ‘Run Brooklyn’ singlets that let everyone know we represent our borough with pride.”

RYAN HESS, OWNER Ready to Run Austin, Texas “Blisters and chafing are all too common during 26.2 miles, so Body Glide is a must. Also, any nutrition product designed for ingestion during activity will replace essential electrolytes and simple sugars that help prevent dehydration or the dreaded bonk at mile 22!”

DAVE JEWELL, OWNER Movin Shoes Encinitas, Calif.

“Use your long run to find the socks you absolutely love and bring a clean pair for your race. Also bring a hat, gloves and sleeves to keep you warm at the start, and make sure you are OK with discarding these items when it warms up.”

DUSTIN PEARCE, OWNER Run Hub Eugene, Ore. “Go into the race with a plan, but be prepared for anything. A good pair of earplugs is always good to bring for the night before a marathon on a run-cation. Also, a proven pair of shorts with pockets—like the Oiselle Toolbox Roga or the Brooks Sherpa Shorts—that can be filled with bars, gels, etc.”

DANE SIMMONS, MANAGER Run In Inc. Greenville, S.C. “Shorts with pockets! The new Nike Wildhorse short features several pockets, enough storage for all 26.2 miles.

Also, Body Glide provides a greaseless invisible barrier to withstand your long run and make it enjoyable and as comfortable as possible.”

KATHLEEN CLARK, MANAGER Robert’s Running & Walking Shop Huntington, W.V. “No matter what you bring, be sure you’ve got training experience with it. Be comfortable and confident with any accessories you may use during the race; know your shorts won’t chafe, your bottles won’t leak, and your socks will keep you blisterfree.”

DARRELL PHIPPEN, MANAGER Wasatch Running Center Sandy, UT “We often recommend a Garmin watch and proper fuel. The watch will get you to the finish line on time and the other will get you to the finish line with the proper energy. And to carry that fuel on race day, SPIbelt is our top seller.

It’s small, sleek and hardly noticeable.”

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GOOD TO-GO.

The long lasting energy bar you can trust to add some goodness to your day. g 2g 10 PROTEIN FIBER

GLUTEN FREE

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TOE TO TOE 20

GEAR

Click here to see this summer’s award-winning shoes.

TWO AGGRESSIVE TRAIL SHOES WITH A TWIST U nd e r A rm ou r

Sa ucony

Fat Tire

Xodus 6.0

The Fat Tire lives up to its name; it was designed to mimic a mountain bike tire rolling over uneven terrain. It serves up a super cushy and lively ride, thanks to two layers of soft foam that give it a high-off-the-ground feeling. It has a water-resistant upper and a new Michelin rubber outsole, plus a slightly rockered profile from heel to toe and side to side. Our wear-testers found it amazing on wet, muddy trails and snowy, slushy terrain.

This shoe is a tad on the heavy side—it has a lot of girth—but it feels less so on sloppy, wet surfaces or in snow. It’s not an ideal choice for hard-packed trails and dirt roads, where it feels a bit unstable. But we loved it running through marshy swamp trails.

V S

$120 Weights: 11.4 oz. (men), 10.0 oz. (women) Heel-toe Offset: 4mm; 27mm (heel), 23mm (forefoot)

The Xodus was made specifically for running over gnarly terrain— rocks, roots, talus, boulders, you name it—and this shoe can handle it. The most recent update to the Xodus has three key parts that make it a trail fiend of the highest order, but the most important is the aggressive Vibram outsole that provides confidence-instilling grip and secure traction on loose, sloppy mud and all rock shapes.

Two other key elements are the shoe’s firm but flexible rock plate built into the outsole of the forefoot, and the smart-fitting upper enhanced by both an internal arch-support system and thin flex film overlays that help with a comfortable, locked-down fit and smooth ride over the roughest terrain.

PHOTO: SCOTT DRAPER

$150 Weights: 13.0 oz. (men), 11.2 oz. (women) Heel-toe Offset: 10mm; 27mm (heel), 17mm (forefoot)

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

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S H O E TA L K 22

GEAR

WHY ARE THERE SO MANY RUNNING SHOE BRANDS?

A decade ago, the eight largest running shoe brands ruled the industry. Back then, adidas, ASICS, Brooks, Mizuno, New Balance, Nike, Reebok and Saucony were the primary brands you’d see at running stores, group runs and races. There were a few other smaller companies, but if you were a runner in 2005, you were probably wearing one of these brands.

A huge new surge in running participation, fresh fitness trends, innovative ideas and new technology has led to an explosion in brands.

More than 35 shoe manufacturers are selling legit running models in the U.S. this year.

New companies like Altra, Hoka, Newton, Skechers, Topo, Under Armour and Vibram have sprouted, while companies known for outdoor equipment and apparel like Merrell,

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Salomon, The North Face and Vasque have tried to take a bigger piece of the trail running pie. At the same time, established overseas brands such as 361° USA (China), Inov-8 (UK), Karhu (Finland), ON (Switzerland), Salming (Sweden) and Scott (Switzerland) have tried to make greater inroads to the U.S. market.

Why so many? The short answer is because running has become increasingly accessible to an ever-growing fitness-conscious population. From newcomers to longtime runners to CrossFitters, obstacle racers and novelty-run participants, the common denominator is that everyone is wearing (and buying) running shoes. Running shoes have also become the de facto casusal shoe of choice for non-runners.

“Everybody wears running shoes,” says

Kris Hartner, owner of Naperville Running Co. in suburban Chicago. “There are more shoes out there than ever, but there are better shoes now than ever before too.”

From a business point of view, the relatively low cost of production, ubiquitous mainstream appeal and the high retail markup make it a very attractive sector to be in.

But what’s past is prologue. Numerous brands have come and gone from the U.S. running market in previous decades—including Converse, Diadora, Etonic, Fila, LA Gear and, most recently, K-Swiss and Patagonia— and consolidation could be imminent in the not-so-distant future as smaller brands struggle to hold onto a tiny percentage of market share. — BRIAN METZLER

PHOTO: SCOTT DRAPER

Click here for pros and cons of buying cheap running shoes.

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ALL HEART ALL AT YOUR WRIST

Forerunner 225 with wrist-based heart rate.

Hate wrestling with a heart rate strap on the run? We get it — so we got rid of it. We even refined how this watch gauges your effort, so you don’t have to decide if 176 beats per minute means you’re cookin’ or almost cooked. Create customized workouts or download free training plans at Garmin Connect, send to your watch and get coach-like guidance.

Forerunner 225 ®

See it at Garmin.com/forerunner ©2015 Garmin Ltd. or its subsidiaries

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PRO KIT 24

GEAR

ALEX VARNER Alex Varner burst onto the ultrarunning scene in 2013, winning the USATF 50K trail title within a few months of taking up the sport. The 29-year-old Mill Valley, Calif., resident won the prestigious Lake Sonoma 50 earlier this year in a course record of 6:09:39. He finished seventh at the 2014 Western States Endurance Run, his 100-mile debut.

[1]

[1] NIKE DRI-FIT HEADBAND

$14 “This is great for use on hot or cold days. On hot days, I like to keep it wet and often put ice in it to wear around my neck and keep me cool.”

Click here to read about a unique Mill Valley, Cafli., running group.

[2] SUUNTO AMBIT3 PEAK

$500 “I bought this watch for its good battery life and it works great. I use it for all of my activities—running or otherwise.”

[3] AMPHIPOD HYDRAFORM HANDHELD 20 OZ.

$17 “I replace the normal strap with a loop of surgical rubber. This lets me adjust the grip very easily, and the knot in the rubber enables me to stick the bottle in my shorts since it prevents it from sliding down.”

[2]

[4] NIKE ELITE LIGHTWEIGHT NO-SHOW SOCKS

$16 “They’re really thin, which means they don’t hold much water when they get wet. And they just feel fast.”

[3]

[5] NIKE ZOOM TERRA KIGER 3

$125 “I use these during training and racing. The forefoot Zoom Air pocket provides a really responsive ride while still having a decent amount of cushioning and protection.”

PICKY BARS “I eat these great-tasting bars for breakfast and during the first couple hours of a long race when my stomach can handle solid food.”

GU ENERGY GELS

$60 for 24-pack box

[4] [5]

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Click here for a photographic tour of Nike’s world headquarters.

“I switch to GU energy gels later in long races as they’re easy to digest, come in a lot of flavors and are an easy way to keep my energy levels up.”

TEXT BY MARIO FRAIOLI, PHOTO BY CHAD RILEY

$30 for 12 bars

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HOK AONEONE.COM

CLIF

THIS IS NOT A SHOE.

TON

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T H I S I S A N I N V I T A T I O N . YO U R

P R E S E N C E I S R E Q U E S T E D TO G O P O U N D T H E PAV E M E N T, G I V E T H E H I L L S A L I T T L E H E L L , A N D P U T YO U R DA I LY A M B I T I O N TO T H E T E S T. TO G O U P TOW N, D OW N TOW N, CROSSTOWN, AND, FOR AS LONG AS IT TAKES, TO GET OUT - OF - TOWN. TO GO EXPRESS. TO BE A LOCAL. TO GO WITH THE CLIFTON 2 – 8.3 OUNCES OF SMOOTH RUNNING THAT SHOWS THESE STREETS WHO’S BOSS. LET’S GO.

MIKE RUT T HOKA ONE ONE ELITE 800 METER RUNNER

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T H E AT H L E T E ’ S A C T I V I T Y T R A C K E R B Y A A R ON H ER SH

As a workout tracker, fitness monitor and multisport training tool in one, Moov is a seriously versatile device. From its perch on the ankle it records a multitude of information about running technique that a typical activity tracker or GPS watch cannot. Matched with the app, it’s a full-blown

training Sherpa displaying speed and distance to go along with the stride data. Its catalog of pre-programmed audio workouts delivered through ear buds, though, isn’t ideally suited to distance running (but it offers plenty of cross-training workouts).

For a single do-it-all device, use Moov (or

NOT THE ONE?

the second-generation Moov Now, released last month) as an activity tracker between workouts and bring your phone along on runs or during cross-training sessions, including cycling, swimming and various gym-based activities, and all of your bases will be covered.

MO OV

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

$99

GARMIN VIVOFIT 2 $100 Traditional activity tracker that can sync into the Garmin Connect system

Click here to read about the new Stryd power meter for runners.

WAHOO TICKR RUN $80 HRM that pairs with popular apps to track workouts and monitor basic stride characteristics

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WHAT IT DOES Moov tracks training— running and more—plus activity between workouts.

HOW IT’S BETTER It’s a single device that performs two functions well.

WHY YOU NEED IT Supercharge a workout-tracking app with data about your run technique.

PHOTO: SCOTT DRAPER

TIMEX MOVE X20 $100 Activity tracker with rudimentary workout tracking features; can also receive texts

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KEEP ON TRUCKIN’ Few pieces of non-running gear translate to our sport as well as the good-ol’ trucker hat. Featuring big, sun-blocking brims and breathable mesh, they keep you cool and shady when the sun gets hot. Now several running brands are turning out their own, many with performance features and fabrics to keep you on the road for the long haul. Honk honk!

Click here for more running trucker hats.

PATAGONIA Duckbill Trucker Hat

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ASICS Sideswipe Trucker Hat

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photo by @bubritt85

thank you running The moment when you slip on that first race medal is hard to beat. And with Glycerin 13’s Super DNA midsole, you’ll get perfect, dynamic cushioning that instantly adapts to your every step. That’s a wonderful thing, because now that you’ve achieved this milestone you’ll want to get right out and start training for that next big race.

Learn more at brooksrunning.com

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©2015 Brooks Sports, Inc.

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BY RACHEL STURTZ et’s get this straight from the start: The 3,000meter steeplechase is by far the most peculiar—if not the most difficult—distance running races out there.

The “steeple” is a savage compromise of strength, speed and endurance, and it entails running nearly 2 miles at a crazy-fast pace (about 4:50-mile pace for women, 4:20 for men) while negotiating 35 barriers—seven of them in front of a daunting water pit—in what might best resemble a sadistic equestrian event.

The steeplechase barriers are not the lightweight aluminum hurdles set up by school kid volunteers that tip over when you brush your knee against them. A 30-inch high, black-and-white-striped steeplechase barrier is an unmoving, 13-foot-wide, 220-pound mammoth of an obstacle. Clip a toe and you kiss the track. Hit your shin and you're scarred for life. Or you end up submerged in the

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water pit to the cheers of bloodthirsty fans who crowd at the edge of the pit, smartphones poised, praying for YouTube-worthy carnage. Competitors have scars on their inner thighs from where the underside of a track spike sunk into their flesh during a group hurdle.

There’s a unique pain in watching an amateur steepler drag herself through the course, looking more ragged with each lap and more afraid as she steps on the water jump barrier. The pros aren’t exempt, either. At the 2012 London Olympics, Birhan Getahun of Ethiopia slammed into the final hurdle and exited the track in a wheelchair.

A wrong step has sent thousands of athletes head first into water pits, most recently in the prelims of the 2015 U.S. track championships in Eugene, Ore., in June.

The 3,000-meter steeplechase is the track and field equivalent of a Benny Hill chase scene.

Why would anyone want to run the steeplechase? A runner would have to be crazy, masochistic or just a genuine badass to willingly submit to that event. Emma Coburn, who became the fastest American steeplechaser in history last summer, one of the U.S.’s great hopes for Olympic glory and the woman who will push the boundaries of what’s possible, is definitely the latter. And it just so happens that Coburn, 24, thinks obstacles are fun, too.

While men have been competing in the event since 1896, the steeplechase didn’t debut in the women’s

PHOTO: DAVID CLIFFORD

Emma Coburn is one of America’s best chances for a distance-running medal heading into this month’s IAAF World Championships in China. The front-running Coloradan takes us inside the steeplechase—the original obstacle course race—to see what makes it so difficult, dangerous and fascinating.

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31 Click here for a gallery of photos of Emma Coburn training.

Coburn has won four U.S. titles in the steeplechase since 2011 and owns the fastest time ever run by an American woman in the event.

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Click here for a video of Emma Coburn talking about the steeplechase.

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What separates Coburn from most other American distance runners, her coach says, is her fearlessness in taking control of a race.

NCAA national championship until 2001 and the Olympics until 2008. At first, college coaches weren’t willing to sacrifice their fastest runners to the obstacle course, and it became a dumping ground for athletes who couldn’t keep up in the ultra-competitive 1,500 meters or handle the sustained grind of the 5,000. The rationale was, maybe these athletes will be more competitive if we make them jump over stuff, too.

Arthur, looks upward from beneath the table. “It was a challenge that gave me something to focus on other than the misery of running lap after lap. I liked the adventure of it.”

Then women hit their stride and the steeplechase became competitive.

Seven years ago, Jenny Simpson (née Barringer) blazed a new American record in 9:22.73 as a junior at the University of Colorado, breaking it the next year with a 9:12.50 in Berlin.

Coburn, then an 18-year-old sophomore and fellow Buffalo, was paying attention.

“When I was in high school, I wasn’t looking at high school or college times, I didn’t care about the professionals or dream about the Olympics,” says Coburn, who now surrounds herself with Olympic training partners and distance running royalty Kara Goucher, Jenny Simpson and Shalaya Kipp.

“When Heather made the recruiting call the summer after my junior year, I may have been a little too honest. I told her I wasn’t sure I wanted to run in college.”

The native Coloradan grew up in Crested Butte, a mountain town at the end of a highway where a four-season high school athlete (cross country, volleyball, ice hockey, track) complemented school sports with downhill skiing, kayaking, mountain biking and hiking in her downtime.

Outmaneuvering people comes second nature to mountain kids, and Coburn’s role as outside hitter in volleyball and leaper-of-jump-balls in basketball meant the girl had ups.

PHOTO: JEFF COHEN

In 2007, the high school junior stepped into her first 2,000m steeplechase in Albuquerque, N.M. Coburn and her family had driven five hours for her to run the 800 meters, and they figured she might as well do something on Day 2. Her race form may not have been pretty, but Coburn, born scrambling up mountainsides, gleefully tackled the hurdles and water jump.

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“Every lap, I had something to look forward to,” says Coburn, sitting at Pekoe Sip House in Boulder, picking at a pastry as her 2-year-old rescue mutt,

She qualified for the national championships and soon after got a recruiting call from Heather Burroughs, assistant coach to CU head coach and Olympic coach Mark Wetmore.

Then Coburn stepped on the track at the 2008 Nike Outdoor Nationals and placed second. And for the first time, Coburn contemplated the possibilities of a future in running—and the mistake of telling the coach at her first-pick school that she wasn’t sure she wanted one.

****

The normally stoic Coburn has cried twice on camera. The first time was in 2012 after she and Kipp took first and second respectively in the steeplechase at the U.S. Olympic Trials in Eugene, Ore., earning berths to the London Olympics. A reporter began his interview with “It all worked out, obviously,” and she lost it. The second time happened in Glasgow in 2014 when a reporter began a post-race interview by saying, “We’re here with the brand-new American record-holder.” The lanky 5-foot-8 racer began trembling, tucking her blonde hair behind her ears and wiping away tears that wouldn’t stop.

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“In Glasgow, I knew I had to do it by charging it alone, which is really physically and emotionally taxing,” says Coburn.

That’s because Coburn runs from the front. The tactic is twofold: she’s able to run her own pace, and she avoids the accordion effect that comes in the first kilometer of the race—when a cluster of runners approach a barrier and everyone comes to a stutter-step stop like a multiple-car pileup. The swell of runners in front of a hurdle means the women buried in the pack won’t see the barrier before they’re right on it, causing the graceful, efficient leap of a 100-meter hurdler to morph into a Super Mario Brothers bound.

“Time stops as you approach the hurdle,” says Coburn of the moments when she’s surrounded by a pack and approaching a barrier. “I stop breathing and it runs through my head in slow motion as I try to visualize how it’s going to happen.”

Coburn’s leap, when clear of the pack, is perfect. There’s an ease to her power over the hurdles and a poise in her work ethic on the rubber lanes of the world’s largest stages. Her technical prowess is unmatched—Wetmore, her coach of seven years, calls her the “poster child for women’s steeplechasing.” That’s

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what makes her so exciting to watch and causes announcers to inexplicably yell lines like, “The blonde locks are flowing—flapping from side to side!” as one did last year when Coburn closed in on a dominant win at the U.S. outdoor track championships in Sacramento, Calif.

Two months before she clocked her 9:11.42, Coburn ran a 9:19.80 to earn her first IAAF Diamond League victory in Shanghai. She jumped on with the pace rabbit at the gun, growing a 40-meter lead three laps in. “By 200 meters, there was such a gap the rest of the women didn’t even think about coming up on me,” says Coburn. “Some of them claim they thought I was the rabbit and let me go, but I was like, ‘If I’m a rabbit, then go with me.’”

“ b it m m to it h

By the time they realized Coburn was a competitor, they didn’t have enough time to catch her before she crossed the finish line. At the same time, Coburn realized she didn’t need other runners for race support and she ran her own race from then on.

— th a

“What separates Emma from most other American distance runners is her fearlessness in taking control of the race,” Wetmore says. “So many Western middle- and long-distance runners are waiting for the race to carry them along to something fast. In Emma’s case, she grabs the race by the lapels and shakes it into the race that she wants. She and Jenny [Simpson] have developed a reputation on the circuit to be the protagonists of their race.”

And the reputation paid off when six weeks later, Coburn broke the American record at Glasgow.

****

The impact after landing a hurdle leap is nicknamed a “body blow.” Runners deal with 35 body blows in the course of the steeplechase. Each landing jars joints and

PHOTOS: DAVID CLIFFORD

“It was like I’d woken up from a coma and realized what I’d done,” says Coburn, who followed Simpson’s lead and became the second CU runner to win a U.S. steeple championship title while in college. She’s won three more since, and, along with being a five-time All American and eight-time All-Big 12 honoree, she’s won two NCAA outdoor titles, captured the 2012 Olympic Trials title and finished ninth in the Olympic finals. Then, last year, she ran five of the six fastest U.S. steeple times ever.

The big one—the fastest at 9:11.42 in Glasgow, Scotland— beat Simpson’s American record by 1.08 seconds.

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knocks bones, compressing and stretching ligaments. The body blows eventually cracked Coburn’s sacrum in 2013, right after she won her final NCAA outdoor steeple title and signed on with New Balance. That was one of the two worst moments in Coburn’s life. The broken sacrum meant Coburn wouldn’t see the 2013 World Championships in Moscow. But that didn’t compare to what happened seven months after Glasgow.

“I stop breathing and it runs through my head in slow motion as I try to visualize how it’s going to happen.”

Coburn had just gotten out of the shower when her boyfriend and fellow CU runner, Joe Bosshard, asked her if she’d taken a drug test after her American-record-setting race. She told him no and —Emma Coburn's that she’d waited around thoughts as she the meet in case anyone approaches a hurdle asked her for one. He told her that he’d read on a running message board, LetsRun.com, that without the test, her record would not be ratified by USATF. Coburn fell to the floor and sobbed.

Because she opted not to sign with an agent after she turned pro, Coburn didn’t know that to ratify an American record, an athlete has to request a drug test before the race. No one at the event let her know, and even though her sponsors and national governing bodies had

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tweeted the good news, no one reminded her about the final step to ensure her name would be in the record books.

“In the end, it’s my responsibility to know that rule,” says Coburn, whose 9:11.42 still stands as a legal time and makes her the fastest American, a title that her sponsor New Balance graciously acknowledged with the bonus given to new record holders. “I was mainly hurt by how I’d found out about it. If I’d known that I’d broken that rule, I would have run the steeplechase the next week while I was still in Europe and do it again.”

Instead, she’s had to endure the well-intentioned but hurtful “You’ll get it again next year—it’s no big deal” responses. Without a world championship or Olympic focus, 2014 was a perfect year for runners to run fast without having to worry about scheduling their season around big races. Coburn knows how hard it can be to land another perfect race. For that reason, she refuses to focus on the American record in 2015. (However, she did break her own U.S. championship record with a 9:15:59 effort on June 27.)

“There’s a piece of me that wants to chase fast times to say, ‘Aha! I told you I’m fast!’”

Coburn says. “But I don’t want to run just to prove people wrong. I’ve reframed my 2015 goal as getting a personal best. By default, that will be a new American record. Until then, I’m going to run with a pee cup in my sports bra so that when I PR, I’ll pull out the cup and say, ‘I’m ready.’”

Unlike the 5,000, a race whose runners are competitive until their mid- to late-30s, the steeplechase is too hard on the body for that kind of longevity. This season points toward the IAAF World Championships final on Aug. 26 in Beijing while next year is all about the 2016 Olympics in Rio de Janeiro.

If all goes well, she’ll still be at the top of her game for the 2020 Olympics in Tokyo when she’ll be just 29.

Right now, she’s hesitant to make time or place goals for even the world championships because many women used the 2014 off year to have babies or disappear for a little while.

It’s hard to know what the field will look like when the championship rolls around, but she’s got plenty of Russians, Ethiopians and Kenyans who will push her times even lower.

Russian Gulnara Samitova-Galkina holds the current world record in 8:58.81.

Coburn may be our best hope to push it even lower. She has the technique, speed (Coburn ran her fastest 1,500 meters yet—4:05.01— on May 30 in Eugene, Ore.) and strength to secure a place on the world podium.

“The women’s steeplechase is so competitive right now it’s crazy,” Coburn says. “Women are running so much faster in other events like the 1,500 and the 5,000, and getting the Olympic "A" standard in them, too. But the dread I felt during my early years of racing is now mostly excitement. This year will be tough, but it will be an exciting adventure.”

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We offer wear-test insights from 15 of the latest and greatest cushioned training shoes.

TEXT BY ADAM W. CHASE / PHOTOGRAPHY BY SCOTT DRAPER

Click here for insights about maximally cushioned shoes.

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There is something really special about being fit and cruising along at a decent pace on a late-summer run if you’re wearing a shoe that’s meant for you. It’s a warm day where your muscles feel fluid and the rhythm that develops feels almost like a floating sensation. It’s a pace you can maintain mile after mile because you aren’t thinking about your feet, feet that are neither hurting from overly barren shoes nor sinking into energy-sapping sloppiness. Our late summer/early fall shoe review is all about cruising, in some cases with guidance and control and in others with flexibility and pep.

For more current road and trail shoe reviews, go to Competitor.com/shoes

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New Balance Vazee Pace, $110 Weights: 7.5 oz. (men’s 9.0); 6.5 oz. (women’s 7.0) Heel-Toe Offset: 6mm; 17mm (heel); 11mm (forefoot) This is the shoe for you if … You’re looking for a lightweight, low-to-the-ground trainer that’s energetic and sleek enough to double as a racing flat.

Fit-Feel-Ride: The Vazee Pace is a lightweight, low-to-the-ground training shoe that will also work well for some runners as a racing flat for longer distances. Although it’s a close complement to the New Balance Fresh Foam Zante, a similarly positioned neutral trainer with almost identical weights and dimensions, the difference is in midsole materials. The speed-oriented Vazee offers considerably more spring than the shock-absorbent Zante, making it ideal for everything from tempo runs to track workouts.

The upper conforms gently for a near-custom fit and flexes dynamically with the natural movements of the foot. A shining example of the post-minimalist revolution, the Pace offers just enough cushion and structure without inhibiting a runner’s stride.

Plus: This shoe has a slightly wider forefoot profile, allowing for natural toe splay.

Minus: This shoe rolls nicely, but it isn’t enough for those who need support or guidance.

Editor’s Choice- Best Ride

Nike Lunarglide 7, $120 Weights: 9.1 oz. (men’s 9.0); 7.9 oz. (women’s size 7.0) Heel-Toe Offset: 10mm; 25mm (heel); 15mm (forefoot) This is the shoe for you if … You need an everyday trainer with an ideal balance between stability and responsiveness.

Fit-Feel-Ride: Lucky seven? You bet. The Lunarglide shines in its most recent iteration, which has been stripped of its overlays and redesigned with a seamless, open-mesh upper that comfortably and reliably secures the foot (with Nike’s patented Flywire cable system) to the resilient midsole chassis. Combined with an internal bootie and a luxurious interior, the Lungarglide 7 is as comfy and secure-fitting as any trainer on the market. A TPU heel counter provides support and stability to a flexible shoe that otherwise runs like the beautiful lightweight trainer that it is.

It features Nike’s Dynamic Support platform, which provides just the right amount of stability for a wide range of gait types without the added weight or stiffness of a traditional medial post.

Plus: It’s capable of long runs at a variety of speeds as well as quicker-turnover types of workouts.

Minus: A few of our wear-testers thought the fit was a bit too snug and preferred a half-size larger than their typical size.

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Hoka One One Clifton 2, $130 Weights: 8.4 oz. (men’s 9.0), 7.4 oz. (women’s 7.0) Heel-Toe Offset: 5mm; 29mm (heel), 24mm (forefoot) This is the shoe for you if … You want a lightweight, maximally cushioned shoe for high-mileage training or long-distance racing.

Fit-Feel-Ride: Believe it or not, Hoka discovered how to make its award-winning Clifton lightweight trainer even better. The second edition remains super light and amazingly cushioned, but—thanks to a slightly revised upper with a few more structural overlays and a padded tongue—it offers more of a locked-down feeling to the chassis under your foot. The only drawback of the first version was the slightly sloppy feel, especially at higher speeds and on downhills. Not this one. It’s very stable, offers quick heel-toe transitions and runs comfortably at any speed from a slow jog to tempo run efforts or half-marathon race pace.

This version is actually a smidge heavier than the first version, but that’s OK given the positive improvements that have been made.

Plus: A great choice for racing from 10K to the marathon (and beyond).

Minus: It’s not our top choice for racing shorter distances or short speed workouts.

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ASICS GT-1000 4, $100 Weights: 11.1 oz. (men’s 9.0), 9.3 oz. (women’s 7.0) Heel-Toe Offset: 10mm; 22mm (heel), 12mm (forefoot) This is the shoe for you if … You want a stable, everyday trainer that doesn’t sacrifice agility or comfort.

Fit-Feel-Ride: Most support and guidance shoes come at the cost of: (a) a high price; (b) being stiff and unwieldy; and (c) being heavy and bulky. Fortunately, the fourth edition of the GT-1000 is (d) none of the above. Although it provides pronation control with its engineered midsole support and guidance systems, it still maintains a supple, cushioned, relative lightness with a new supportive, reinforced mesh upper. ASICS put a lot of tech into this shoe, but it doesn’t run like it‘s laden with a bunch of componentry; rather, you only notice benefits like the rearfoot and forefoot GEL cushioning pads by their lack of interruption.

Ultimately, this is a very stable trainer that runs and feels more like a mid-weight neutral shoe.

Plus: Loads of reassuring structure that you won’t feel during a run.

Minus: It’s not the lightest stability shoe on the market.

Editor’s Choice- Best Debut

361° USA Volitation, $110 Weights: 10.4 oz. (men’s 9.0), 8.8 oz. (women’s 7.0) Heel-Toe Offset: 9mm; 21mm (heel), 12mm (forefoot) This is the shoe for you if … You’re in search of a well-cushioned shoe with a resilient, energetic ride.

Fit-Feel-Ride: While new to selling shoes in the U.S. market, 361° is hardly new to the world of manufacturing running shoes. (In fact, it’s one of the world’s largest brands.) The magic of the Volitation comes from a dual-density midsole made from traditional EVA foam and a second layer of foam and rubber sealed with thermoplastic polyurethane. The result is a very softly cushioned ride with amazing resiliency. The air mesh upper combined with the guidance and shock absorption of the midsole and strategically placed wear-resistant rubber outsole blend nicely for a controlled and firm trainer that kept testers moving over many a shock-dispersed mile.

Plus: The Volitation has a plush heel collar and padded tongue to provide a snug, comfortable fit.

Minus: A few wear-testers thought the toe box was a bit too narrow on the lateral side.

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Brooks Glycerin 13, $150 Weights: 11.3 oz. (men’s 9.0), 9.3 oz. (women’s 7.0) Heel-Toe Offset: 10mm; 22mm (heel), 12mm (forefoot) This is the shoe for you if … You’re looking for a soft, plush trainer that’s agile enough for long-distance racing.

Fit-Feel-Ride: There is nothing unlucky about Brooks’ 13th incarnation of the Glycerin, a posh trainer that gracefully encapsulates layers of comfort technology to offer up one of the most cushioned rides on the market. It’s a neutral trainer with a luxuriously floaty ride, and it tested like a performance pillow. That comes, in part, from pressure-dispersion through zoned construction, including a new beveled heel for a smooth roll-through sensation after footstrike, a midsole updated with a resilient, adaptive cushioning layer, a plastic saddle insert that adjusts to the foot arch, and a seamless upper fit system that cradles the foot and provides a reliably secure fit. It’s ideally suited for long training runs to marathons, in which underfoot comfort is a premium quality.

Plus: A very supple, buttery-soft ride.

Minus: Not ideal for quick-cadence running, only because it’s hard to run fast with pillows under your feet.

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Altra Paradigm 1.5, $130 Weights: 9.7 oz. (men’s 9.0), 8.0 oz. (women’s 7.0) Heel-Toe Offset: 0mm; 34mm (heel), 34mm (forefoot) This is the shoe for you if … You want a lightweight, maximally cushioned trainer with a zero-drop profile.

Fit-Feel-Ride: With high-off-the-ground cushioning and a roomy toe box that would keep Frankenstein happy, the Paradigm 1.5 is one of the leaders in the maximalism category. But what really separates this shoe from other softly cushioned maximalist trainers is that it offers some guidance through an EVA medial flare that our wear-test team found nonintrusive and assisted the foot late in their runs when fatigue affected their form. Altra also improved the upper durability and added reflectivity for an ultimate puffy, padded cruise of a ride that makes the shoe well-suited for ultra-distance road runs and slower or recovery-oriented training runs. Like all Altra shoes, it has a zero-drop (or level) profile, which may take some getting used to.

Plus: The midsole in this updated edition is slightly softer than the original Paradigm model.

Minus: The only drawback (for some runners) might be having to adjust to the zero-drop profile.

Editor’s Choice- Best Value

adidas Adizero Boston Boost 6, $120 Weights: 8.8 oz. (men’s 9.0), 7.3 oz. (women’s 7.0) Heel-Toe Offset: 10mm; 29mm (heel), 19mm (forefoot) This is the shoe for you if … You need a versatile trainer equally capable of putting in long miles and running fast tempo runs and races.

Fit-Feel-Ride: The updated Boston with Boost midsole foam makes running fast something that just happens. This lightweight trainer-racer provides just enough cushioning for a marathon yet the lightness of a racing flat. But with a 10mm heel-toe differential and a near-maximal amount of heel cushioning, the Boston Boost isn’t flat at all—something most of our wear-testers found quite satisfying when running downhill or late in a run. The durable Continental rubber outsole and plastic transition bridge under the midfoot provide a steadiness lacking in more bare-bones racing or performance training shoes. The upper mesh is breathable and comfortably adheres the foot to the Boost midsole.

Plus: The Boost midsole foam has improved every adidas shoe, and this one is no exception.

Minus: Believe it or not, a few of our testers thought this shoe had too much bounce.

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Under Armour Charged Bandit, $100 Weights: 10.3 oz. (men’s 9.0), 8.6 oz. (women’s 7.0) Heel-Toe Offset: 10mm, 22mm (heel), 12mm (forefoot) This is the shoe for you if … You’re looking for a mild stability shoe with exceptional cushioning and fit.

Fit-Feel-Ride: Developing a training shoe with a more traditional design is a vast departure for Under Armour, but the innovative Charged Bandit doesn’t veer entirely from its cutting-edge ways. As with its previous neutral models, this stability trainer has a stretchy, seamless mesh upper that conforms to the foot and creates a wrap-like fit. What’s unique about this model is the dual-density midsole that blends a firmer foam material under the medial side to enhance stability. It’s a modern take on a medial post, but the genius is that, even though it provides a good amount of support, our wear-testers reported that they barely noticed it amid the smooth turnover. Our test crew loved the energy-returning responsiveness of this shoe (especially at toe-off) and considered this one of the best new shoes of this season.

Plus: The seamless upper creates a comfortable, secure, near-custom fit.

Minus: A few of our wear-testers found this shoe’s undercarriage to be a little too firm for their liking.

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Topo Athletic Magnifly, $110 Weights: 8.8 oz. (men’s 9.0), 7.7 oz. (women’s 7.0) Heel-Toe Offset: 5mm; 25mm (heel), 20mm (forefoot) This is the shoe for you if … You desire a lightweight cushioned trainer with a minimalist sensation and expanded toe box.

Fit-Feel-Ride: Although it started as a pure minimalist brand, Topo went bigger with its new neutral-inclined Magnifly but not at the expense of sacrificing a lightweight, flexible design. This shoe’s dual-density foam midsole delivers zoned response and cushioning with a very flexible ride. Weartesters welcomed the added cushioning and underfoot protection the Magnifly delivers but also appreciated the natural feel and responsive ride. The fit stands out because of its slightly expanded forefoot that accommodates toe splay without compromising the midfoot hold. It has a firm feel for the road with an energetic and responsive demeanor.

Plus: Even with the higher level of foam, this shoe evokes a minimalist feel.

Minus: A few wear-testers with narrow feet thought the wider toe box was too roomy.

Editor’s Choice- Best Update

Mizuno Wave Enigma 5, $150 Weights: 10.9 oz. (men’s 9.0), 8.8 oz. (women’s 7.0) Heel-Toe Offset: 12mm; 24mm (heel), 12mm (forefoot) This is the shoe for you if … You’re seeking a lavishly cushioned everyday trainer that doesn’t sacrifice agility or flexibility.

Fit-Feel-Ride: Mizuno overhauled its premium-level, robustly cushioned neutral high-mileage trainer and made it slightly lighter, better cushioned and more shock absorbent. What’s not to like, right? Combined with Mizuno’s uniquely sculpted plastic Wave insert between two layers of foam, the new midsole is softer, more responsive and serves up a smoother ride than previous editions that were firmer and seemed to have a bit of an awkward transition. Our wear-testers raved about the secure, snugged-down fit (aided by the ridiculously soft, plush interior), the softer, airy mesh upper (strap-free in the forefoot) and the consistent heel-toe transition of this shoe.

We found it to be a durable high-mileage fiend, one that’s great for larger runners who need more support, cushioning and structure under their feet.

Plus: It’s quite light for the amount of material under your feet.

Minus: The traditional high heel-toe offset felt awkwardly old-school to a few of our testers.

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Newton Gravity IV $175 Weights: 8.1 oz. (men’s 9.0); 6.7 oz. (women’s 7.0) Heel-Toe Offset: 3mm; 28mm (heel), 25mm (forefoot) This is the shoe for you if … You’re looking for an energetic daily trainer that can double as a speed flat for speed work and racing.

Fit-Feel-Ride: Newton has fine-tuned its shoe technology in recent years and made it more accessible to more foot types and a wider range of runners. With the Gravity, one of its original lightweight neutral trainers, you can immediately feel the improvements: most notably an enhanced upper—more snug and mostly seamless, plus with soft, stretchy fabric at the outside edges of the big toe and pinky toe—and the wider fivelug propulsion piece under the forefoot. Like previous versions of this shoe, it is light, energetic and very responsive, but the recent changes have made for a better fit and a much smoother ride. The architecture encourages a forefoot-striking gait, which is why most of our wear-testers appreciated this shoe while running fast.

Plus: The wider profile accommodates a lot more foot types.

Minus: A few testers suggested that a more padded tongue would be a benefit.

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ON Cloudcruiser, $150 Weights: 11.1oz. (men’s 9.0), 9.0 oz. (women’s 7.0) Heel-Toe Offset: 7mm; 25mm (heel), 18mm (forefoot) This is the shoe for you if … You’re looking for a firm and responsive neutral cushioned trainer.

Fit-Fee-Ride: ON has continued to expand its line of shoes with innovative “Cloud” cushioning technology.

The Cloudcruiser is a new high-mileage model aimed at dampening impact with the ground. Does it feel like running on clouds as the name depicts? Well, it’s not that fluffy, but the four robust Cloud bumpers under the heel certainly soften heel strikes while the array of 11

Click here for more road and trail shoe reviews.

slightly more springy bumpers of various sizes under the forefoot provide a sense of flowing momentum and lift-off. The placement and size of the Cloud pods also give this shoe the ability to adjust to individual gait styles and provide a bit of stability. The Cloudcruiser has a stiff-flexing demeanor, but a flexible internal plastic skeleton known as a Speedboard gives the shoe precise handling and positive energy return.

Plus: An external arch saddle and padded tongue provide a snug fit without pressure-point issues.

Minus: It won’t be the lightest shoe in your quiver, even if it is the most energetic.

3 TIPS TO FINDING YOUR NEXT SHOE Don’t just buy any random shoe or a model that happens to come in your favorite color. Find a pair that’s specifically meant for you!

Skechers GoRun Ultra Road, $110 Weights: 10.4oz. (men’s 9.0), 8.3 oz. (women’s 7.0) Heel-Toe Offset: 4mm; 30mm (heel), 26mm (forefoot) This is the shoe for you if … You’re looking for a high-cushioned, smooth-riding shoe for long-distance running.

Fit-Feel-Ride: Although Skechers Performance was founded around lightweight, low-to-the-ground neutral training and racing flats with a decidedly natural feel, the brand has evolved to include a few shoes with additional cushioning and support. The best one so far is the maximally cushioned GoRun Ultra Road, a neutral model with a knit upper that moves and flexes with the foot

Saucony Omni 14, $130 Weights: 11.2 oz. (men’s 9.0), 9.0 oz. (women’s 7.0) Heel-Toe Offset: 8mm; 26mm (heel), 18mm (forefoot) This is the shoe for you if … You want a very cushy yet stable support shoe that helps offset severe overpronation.

Fit-Feel-Ride: A modern mix of stability and cushy comfort, the Omni offers a lot of support for those who need pronation control in a luxurious package of creature comforts. The Omni’s dual-density medial posting, framed support and dynamic midsole all combine for a structured yet surprisingly smooth ride. Our smaller

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while also providing a bit of dynamic support over the top of the foot. Like some of its svelte GoRun cousins, it has a soft, flexible feeling underfoot, but it also has enough structure for long-distance running. It’s not nearly as marshmallowy soft as the original GoRun Ultra and GoRun Ultra 2 maximalist trainers, something most of our testers appreciated. Plus, this shoe has better long-wearing durability than those two, thanks to sturdy rubber pods interspersed throughout the outsole.

Plus: It comes with a secondary pair of laces in a different color.

Minus: This shoe doesn’t offer much anti-pronation stability, which limits it to runners with strong, neutral gaits.

and lighter wear-testers found this to be a bit bulky and inflexible, but our larger wear-testers raved about the Omni and its improved arch support, shock-attenuating cushioning and the locked-down fit of the stitch-free upper. Best of all, it has a wide platform that ensures stability from the ground up in every stride. Runners who have been used to running in heavy, rigid and overly controlling shoes will be pleasantly surprised by this stable cruiser.

Plus: For a sturdy stability shoe, this one is very comfortable and fairly light.

Minus: Not a speed demon, running faster isn’t its forte.

1. Visit a local running specialty shop.

An experienced shoe-fitter can help find out what you need and give you options to try on based on your foot shape, running gait and the type of training you do.

2. Focus on fit.

The primary criteria you should be concerned with are fit, comfort and cushioning (relative to the type of running you do and your personal preference). But how a pair of shoes fits your feet is most important, so start with that as you narrow down your choices. Do your best not to be swayed by color or appearance.

3. Let your feet guide you.

As you try on three or four shoes, your foot and brain will likely tell you which one feels the best. Close your eyes and think about how the shoes feel on your feet. Do they feel natural and move with your foot? Or do they control your foot? Are they snug or are they loose to the point of slipping? Are they flexible or stiff, soft or firm? Is there anything inside the shoe that irriates your foot?

7/23/15 1:33 PM

YOGA

Your Way

Sage Rountree, America’s leading expert on yoga for athletes, shares her fresh, athlete-friendly approach to yoga in her colorful new guide Everyday Yoga. Sage’s lay-flat book will guide you through routines lasting 5 to 50 minutes so you can gain the benefits of yoga at home, on your schedule. Featuring new routines that develop core strength, range of motion, balance, and focus, Everyday Yoga will help you become a stronger, healthier athlete.

TRY A YOGA ROUTINE at velopress.com/yoga.

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B y Emily Po l o s by achek - P ho t

ibso G n Rya

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The club that runs together, drinks together On a cloudy yet humid summer evening in Chattanooga, Tenn., a group of 30 runners gather in front of the Brewhaus Bar at 7 p.m. sharp. In the muggy heat, the crisp, foaming top of a craft ale on tap sounds preferable to running 3 miles around the neighborhood, but this is first and foremost a run club—the beer comes second.

The group in Chattanooga is a part of Running for Brews, one of the largest free social running clubs—with 16 locations across the nation—that incorporates beer drinking in their weekly group runs.

It’s one of the many (and one of the most successful) beer running clubs that has capitalized on the growing trend of imbibing a few cold ones after a happy hour run.

“It’s interesting to watch one person come in and not know anyone, literally new to town, and they leave Running for Brews with new friendships,” says John McMahan, a former personal trainer, now the

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Click here for a video about a running store that has 20 beer taps.

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TOP LEFT: Runners meet at Brewhaus Bar at 7 p.m. every Wednesday night. BELOW: Repping a red customized RFB shirt, Susanna Kirby leads the run across the Walnut Street Bridge, the largest pedestrian-only bridge in the U.S. RIGHT: The 5K route then crosses the Holmberg Bridge before reaching the turnaround.

co-founder and events director for Running for Brews. “We’ve had three marriages through Running for Brews; my own relationship came about in RFB St. Pete. Meeting new people and making new friends—that’s what Running for Brews is.”

mostly in the southern and eastern regions of the country, with groups as far west as Boulder, Colo., and Tempe, Ariz. But the club maintains a local, communal experience unique to the brand, no matter the city or size of the group.

The first Running for Brews group was founded in 2010 in Dunedin, Fla., by Kevin Bupp and five other runners. Shortly after, through a mutual friend, Bupp met McMahan, who at the time was completing his MBA at the University of Tampa. One day (over beers, of course), Bupp asked McMahan if he wanted to start another RFB in Tampa Bay, Fla. Five years later it’s considered RFB’s benchmark location.

“Running for Brews Chattanooga is the group you can work out with and unwind with after a stressful day.”

What had started with six members in Dunedin and seven in Tampa Bay has now grown to 10,000 members nationwide.

Chapters such as the St. Pete and Satellite Beach locations in Florida see as many as 90 runners weekly.

RFB has expanded to several states and cities,

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“After we did Tampa, we started having a couple establishments approach us and be like, ‘Hey we’d love to have a running club come to our bar location.’ That’s when we really developed the business model and put together a game plan on how to start a

Running for Brews in every city across the U.S.,” McMahan says.

From there RFB has grown organically. Each city has its own RFB Facebook page managed by an appointed organizer. Often, new cities are established either by organizers moving to a new city and vetting out an appropriate craft brew bar (an RFB requirement), or by having members vote for a city of interest.

What attributes to RFB’s success and others like it? Unlike more serious run clubs, beer running clubs focus on the social rewards of running. It doesn’t matter if you’re slow or fast, a marathoner or someone who hasn’t ran a mile since high school—these clubs put on a casual, non-intimidating atmosphere that welcomes newcomers and veterans of the sport alike.

“Everyone who comes to Running for Brews is a real runner, but they’re not dedicating their training to the max,” says McMahan, who started running when he joined RFB since its inception and has since run 5K, 10K,

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DOCUMENTING

THE BEER

RUNNER

half marathon and half Ironman triathlon races. “It’s really cool to watch someone come to Running for Brews, do their first 5K, and then see them do a full marathon.”

Susanna Kirby, a 23-year-old medical scribe from Chattanooga, is one of those cases. A swimmer in high school and college, she had participated in a few 5K races before joining RFB, but wanted to push herself even further.

Within a year, she had run three half marathons and recently completed her first half Ironman. Seven months after joining, she became RFB Chattanooga’s new organizer.

“I immediately fell in love with the group,” says Kirby, who has only missed four weeks worth of runs since becoming a member two years ago. “Running for Brews Chattanooga is the group you can work out with and the group you can unwind with after a stressful day. Our saying is that we are ‘cheaper than therapy.’”

In the final stretch, the group of 30 Chattanoogans—now sporadically banded in sweaty twos or threes along the course— make their way back to the bar. They run on the Chattanooga River Walk and turn around just beyond the University of Tennessee’s practice football field. They pick up the pace as the sun begins to set. A cold, rewarding, thirst-quenching brew awaits them at the finish.

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When filmmaker Justin Wirtalla first heard about the Fishtown Beer Runners, he thought he’d be filming, in the words of founder David April, “a bunch of frat boys running around.” Wirtalla didn’t expect much to come out of the project. His original intention was to make a short video for his resume on a fun and interesting topic.

Instead, he filmed a 70-minute documentary about a Philadelphia run club inspired by a Spanish professor’s scientific study on the positive effects of beer drinking post-run, and how the club’s popularity influenced an entire

beer running movement in Spain. He titled the film “Beer Runners.”

“The more I learned about them, the more compelled I was to tell their inspiring story in its entirety,” Wirtalla says about his first documentary film. “Turns out beer running goes far beyond beer and running. It’s about community, wellness and the human spirit.”

“Beer Runners” tells the story of how April founded the Fishtown Beer Runners in 2007 and it’s growth from two to 100 runners that now attend the weekly Thursday evening 5K to 10K runs, which end at a local bar and a toast to ‘The Professor.’ It also documents 16 club members’ (including April’s) visit to Spain in 2014 to meet the professor, Dr. Manuel Castillo, who conducted the study at the University of Grenada.

The film has premiered

at both the Canadian Sports Film Festival and the Madrid International Film Festival, and has been submitted to the Philadelphia Film Festival. If selected, “Beer Runners” will play for the first time in the U.S. in October.

Wirtalla hopes to release the film for public viewing by the end of this year and show the world what it really means to be a beer runner.

Join the HAPPY HOUR CLUB Here’s a sampling of a few other happy hour running groups across the U.S. Port City Joggers and Lagers ALEXANDRIA, VA.

Nog Run Club RALEIGH, N.C.

Strictly local, the Port City Brewing Company teamed up with the Pacers Running Store to create this weekly run.

Every Monday night runners have the option to run 1-, 3- or 5-mile routes from the Port City Brewery. The 2015 season kicked off in April.

The club motto, “running more than a tab,” shows just how seriously this club takes both its running and beer. Every Monday evening from 6 p.m., runners gather at Tir Na Nog Bar & Grill for a 3-, 4-, 5- or 6-mile route. Post-run salad and pasta bar for $1 and a free beer are included. Members are also required to donate to a charity every fourth Monday of the month for charity night.

Happy’s Running Club

Sloppy Moose Running Club

BATON ROUGE, LA., AND ST. LOUIS

Founded in 2008, this club started with only 17 members and now has more than 1,000 runners in both Louisiana and Missouri locations combined. They meet every Tuesday night at The Royale in St. Louis and Happy’s Irish Pub in Baton Rouge. Rumor has it they plan on starting another location in Austin, Texas.

SACRAMENTO, CALIF.

Named after the founder’s Boston Terrier, Moose, this club can be spotted sporting bright orange T-Shirts imprinted with Moose and the motto “We run Sactown” on Thursday evenings at New Helvetia Brewing Co. The club was established in 2013, but has already garnered more than 200 runners, 40 weekly, who partake in the 3-mile run.

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The beer mile isn’t the only drinking challenge for runners out there.

This mix of team relays, festivals, trail runs and fast 5Ks will have you reeling and buzzing (responsibly) past the finish line.

Burning Can Beer Relay Can’t make it to Burning Man? Then Burning Can, the country’s first active beer fest hosted by Oskar Blues Brewery, is a good alternative. The festival features more than 50 of the nation’s top canned craft brews, live music, outdoor sports such as kayaking, dirt biking, slack lining and yoga, and, more importantly, its main event: the beer relay. Test your endurance drinking skills on a 5K singletrack loop with a team of three or more. For every 12-ounce Oskar Blues beer drained before a lap, 2 minutes is taken off the lap time, and the team that runs the most 5K laps in 6 hours wins. Catch the 2016 summer festival in Lyons, Colo., or Brevard, N.C.

Dogfish Dash Not only does this race have great local craft beer provided by Dogfish Head Brewery, it’s saving the planet too. Since 2007 the Dogfish Dash has raised more than $200,000 for The Nature Conservancy’s Delaware Chapter, which protects 30,000 acres of habitat. Promoting a waste-free race, awards are also given to the most creative costumes made of recycled materials, as well as the fastest 5K and 10K times in each age group. Since this year’s race on Sept.

27 will be celebrating the 10th dash, 20th anniversary of Dogfish Head and the 25th anniversary of The Nature Conservancy’s Delaware Chapter, the race distance will be a new 8K course through Milton.

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Click here for a story about drinking beer and running the NYC Marathon.

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Rocky Mountain Brew Runs Throughout the spring and summer, this microbrewery tour hosts an informal 5K at 12 different Colorado breweries. Runners can register for multiple events or purchase the “6-pack” upfront that allows you to attend any six of the 12 scheduled brew runs. This season they’ve added an extra challenge in which one runner will have to carry two water-filled growlers and finish the course in 25 minutes or less without dropping, spilling or transferring the growlers to someone else. If they succeed, they win a growler filled with a beer of their choice. The runs are also known for their post-run Beer Olympic games that combine classic drinking games with a CrossFit flair.

Bend Beer Chase Similar to the Ragnar Relay series, this early June 70-mile relay through central Oregon requires a team of six to pile up in a van and run a total of 12 legs from Bend to Redmond to Sisters and back to Bend. Instead of stopping for water, though, 12 local craft breweries hand out beer samples along the course and give away prizes at each exchange point. After the timed 12-leg relay portion, the teams run the final 2 miles together called the Keg Leg, which includes six additional brewery stops within downtown Bend. All 18 breweries are then showcased at the finish line beer garden with live music, food and more beer! Think of it as the ultimate brewery tour on foot.

Harpoon Octoberfest Race Celebrate a German-style Oktoberfest with this 3.6-mile race that starts and ends at Harpoon Brewery on Oct. 11 in Windsor, Vt. The scenic course is hilly, but worth the pain as each runner receives a free hefty bratwurst, two Harpoon beers, a commemorative race mug and entrance into the Harpoon Octoberfest, where more beer tasting takes place. It’s not uncommon to spot runners (especially male runners) in a wig and a dirndl, a traditional German barmaid’s costume.

Great American Brewery Runs This series hosts both the Sly Fox Brewing Company Fox Trot 5K in Pottstown, Pa., and the Flying Fish Brewing Company Flying Fish 5K in Somerdale, N.J. Both races are timed and USATF course certified, thus providing a competitive atmosphere as well as a post-race festival vibe. Finishers at each race can enjoy live music, games and food with their complimentary beer, and receive a custom-made beer glass, especially picked for the style of beer that is featured. The Flying Fish 5K will be taking place on Sept. 12 and participants will be treated to the GABF silver-medal-winning Oktoberfish Fest Beer.

Q: Why are there so many running events with beer?

A: “It’s part of the social aspect of being active. It’s all about camaraderie and

community. When you go for a run with your buddies, you want to go hang out and have a beer with them too. It used to be people were doing it on their own—and they still are—but now there are events and communities built around it.”

— Sharon Cutler, race director for The Beer Relay events in Lyons, Colo., and Brevard, N.C. For more about beer and running, go to Competitor.com/beerandrunning

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Click here for more beer mile tips.

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TIPS ON RUNNING A BEER MILE B Y B R I A N M ETZL ER

PHOTO: WILLIAM FLAWS

Running a beer mile is no easy task. Sure, it sounds simple: pound a 12-ounce beer, run a lap on a track and repeat three more times as quickly as possible without puking. But having the fitness to run a fast-ish mile is only part of the gig. Here are some insights from three elite runners competing in the inaugural Beer Mile World Classic on Aug. 22 on Treasure Island in San Francisco Bay. Buying: Choosing the right beer is the first step in running a successful beer mile. To follow official regulations (aka, “The Kingston Rules”), your beer must have at least a 5 percent alcohol content. However, not all beers are created equal. Mass-produced lighter beers with higher water content like Keystone Ice, Natural Light and Busch Light are often the beer of choice for top beer milers, although James Nielsen’s 4:57.1 world record was set while drinking Budweiser. “It’s important to choose a beer that’s close to 5 percent and smooth in terms of carbonation,”

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says Michael Cunningham, a sub-4:00 miler from Brewster, N.Y., who owns a 5:07.95 beer-mile PR. “Personal taste preference also comes into play, as the beer should be pretty tolerable in order to keep down the 48 ounces consumed in only a few minutes.”

Imbibing: Learning how to drink beers quickly is an important skill. It’s important to remain calm and drink gradually, so as not to gag while swallowing or getting a mouth full of foam. And yes, training helps. “I’ll practice holding my breath for 1 minute, then immediately drink a beer as quickly as possible,” says Canadian Jim Finlayson, who owns a 5:09 beermile PR. Fellow Canadian Lewis Kent (a 5:01 beer-miler) practices by quickly draining four beers in training and, more regularly, pounding 12 ounces of water from beer bottles. “You have to make sure your stomach is ready for that much liquid on race day,” Lewis says. Many top beer-milers say having the beer at room temperature—or at least removed from the

refrigerator 30-60 minutes prior to running— makes it easier to digest.

Burping: There isn’t any real science to drinking four beers during a mile race, but you should heed the physics. It’s not the alcohol that creates challenges—well, at least not until about 5 minutes after you finish—it’s the sloshing of liquid and the carbonation in your stomach that’s the main problem. “Use smooth handling techniques while opening and chugging to prevent the beer from fizzing as much as possible, and be conservative early in the race—especially with the first beer—in terms of drinking speed and running pace,” Cunningham says. “Definitely slow down to avoid vomiting so you don’t get DQ’ed!” Also, try to get rid of as much carbonation in your stomach as possible after the completion of each beer. In other words, don’t be shy about letting out a big burp or many!

For more about running a beer mile, go to Competitor.com/beermile

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What kind of beer runner are you?

52

How do you drink your beer?

Leisurely

I don't drink beer

CHUG IT

I prefer a post-run beer...

(WATER!) 7-8 min on a good day

What's your mile time?

Nonexistent

Happy hour with my run club Alone

4-min miler

Road or Trail?

Are you training for a race?

Which do you prefer?

Road

Are you a puker?

Yes

Track

What's your goal?

Nah, I run for fun!

New PR

The mountains are calling

Nah.

Trash can please!

Cross Country

Just finish, baby!

BELGIAN PALE ALE

IPA

STOUT

HEFEWEIZEN

Rich, creamy and complex in flavor, Belgian pale ales are traditionally flavored with coriander and orange peels, giving it a citric kick.

Distance runners looking to PR in their next 5K, 10K or half marathon can appreciate this light yet full-bodied beer as a post-race reward.

IPAs are bitter and hoppy, and because of the greater quantity of hops, they also contain the most carbohydrates. With up to 20 grams or more carbs per 12-ounce bottle, IPAs are perfect post-run brews for the runner upping their mileage in training for a marathon or ultra. Can you say carbo-loading?

If a trail runner could replace their morning coffee with a beer, it’d be a stout. Typically dark and heavy with hints of roasted coffee or chocolate flavorings, this brew tastes wild and earthy. Plus, with some runners out on the trail for days at a time, this beer can maintain a good, long buzz.

It’s all about the experience, perhaps involving costumes or glow-in-the dark colored powder.

Thus a Hefeweizen, a full-bodied German ale, that is sweet and fruity will prove more refreshing for the runner looking to make a party out of it.

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AMERICAN PALE ALE Clean and not as fizzy as a Pilsner, nor as hoppy as an IPA, this standard beer is another chug-worthy brew.

It’s also ideal for fast milers prone to puking due to the low carbonation.

AMBER ALE

PILSNER

Amber ales like cross country runners are versatile. Having originated as a spinoff from the American Pale Ale, it ranges in color from light copper to reddish brown with a slight caramel malt flavor. It’s not afraid to get bitter, though, like the runner who enjoys getting his spikes dirtied every once in awhile.

This is a beer for the track speed-demon or champion beer-miler for that matter—ultralight, effervescent and easy to chug.

Pilsners also stand out from the crowd with its distinct flavor, like those in the 4-minute miler club.

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Click here for a FREE 4-month marathon training plan.

Fine-tuning your training for your fall marathon

Coach Michele Gonzalez (left) of Staten Island, N.Y., and cadet Marina Hill from Londonderry, N.H., run fast intervals on the track to build their speed endurance and improve their running economy.

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PHOTO: NILS NILSEN

BY AL L I S O N PAT T I L LO

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IN CASE YOU think marathon training is nothing but long run after long run, it’s time to step up the pace. Yes, the weekly LSD—long, slow distance—is an important milestone, but true running fitness occurs when you mix up your running mileage, speed, intensity and terrain.

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. The runners in this year’s program have started to mix in faster, “spicier” workouts that will take their fitness to the next level.

“Stepping outside your comfort zone for a harder run that pushes your pace serves many purposes for marathon training,” says Jessica Hofheimer, a 26Strong coach based in Reston, Va. “One or two faster runs a week, in the form of sustained tempo, mile repeats, or shorter, higher intensity intervals on the trail or track, will build strength and stamina, increase your lactate threshold and cultivate a mental toughness and confidence that will come in handy on race day.”

Even if your goal is to simply finish a marathon versus aiming for a specific time goal, speed work and marathon-specific workouts help build a more efficient engine to sustain a long day on your feet.

“Training for and running a marathon puts high demands on your body,” says Angela Bekkala, a 26Strong coach based in Dover, N.H. “Your heart becomes more efficient, your mitochondria grow in number and size and you become better at running overall.”

The good thing is you don’t have to go long to see results.

Short bursts of higher intensity training can boost VO2 max, helping to increase the body’s ability to process oxygen even when fatigued. According to Hofheimer, they also help you learn how to hang on when you want to quit and make you realize you are capable of so much more than you imagined.

Still not convinced? Keep in mind as fitness improves with tough workouts, the easy miles will start flying by.

But tackling a specific workout—hills, fartleks or hitting the track—can be intimidating, especially for first timers.

“I don’t think I would have had the guts to train and run a marathon without Angela’s guidance,” says Bekkala’s cadet Marina Hill, 33, of Londonderry, N.H., who had never tried any specific workouts prior to participating in 26Strong. “Having someone who is available to answer questions and willing to create a structured yet flexible training program has helped me from feeling overwhelmed.”

Follow along with this program at 26Strong.com

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WEIRD WORDS U SE TH E FOL LOW I N G G LOSSA RY TO H EL P STEP U P YO U R PACE AN D N AV I G ATE TR A I N I N G PL A N S

STRIDES

TEMPO RUN

FARTLEKS

H ILL REPE AT S

Sets of short (50- to 150-meter) sprints added at the middle or end of a run to increase leg turnover.

This has the same purpose as strides without the distance goal. Simply add a few sprints into an easy run. How hard and far is up to you. Fartlek means speed play in Swedish—think of it as playing on your feet!

INTERVALS

These are shorter, faster workouts in which you alternate high- and low-intensity running.

An example is running 6 x 800 meters at a moderate/hard pace with 3 minutes of easy jogging in between or a run in which you include five sets of 1 minute hard and 1 minute easy.

After warming up, pick up the pace to an intense but sustainable effort, and maintain it for a specific time or distance.

It sounds so simple—run uphill and jog/walk down. The uphill sections can be done based upon time or distance. These build strong legs and lungs.

MILE REPE AT S

Aim for three to six 1-mile repeats with a 3-minute easy jog or walk between miles. This helps to build endurance and speed. The pace will vary based upon where you are in training, but consider pushing the envelope by trying them at your 5K or 10K race pace depending on how many you plan to run (fewer=faster!).

AMP THINGS UP U P YOU R TR A I N I N G W I TH TH ESE COAC H -A PPR OV E D WO RKO U T S

Coach H ofh e ime r ’s Te mp o Run

“The classic tempo run is one of my favorite workouts to do while

marathon training. Warm up with 2 miles of easy running before dialing into a sustainable hard pace, usually somewhere right around a10-mile race pace. Sustain it, without breaks, for 4–6 miles, then cool down with 2 miles at an easy pace.”

Climb th e Lad d e r with Coach Bekka la

“After years of fearing the track and thinking it was boring, I fell in

love with speed workouts last year. My favorite workout is a ladder—

it’s super challenging, but fantastic for building speed and strength.

The best part is, what goes up (a ladder), must come down!

“Begin with a 10- to 15-minute warm-up run at an easy pace. For

the workout, run the following five intervals—400m, 800m, 1200m, 800m, 400m—at 10–15 seconds faster than 5K race pace, with a 1-

to 2-minute slow jog or walk between each. Cool down with an easy 10-minute jog.”

Go to Competitor.com/training for more workout ideas, training plans and injury prevention tips.

Click here for more about speed training.

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COACH CULPEPPER TRAINING

57

T H E R E A L B E N E F I T O F E A S Y D AY S With all the discussion and focus surrounding speed workouts, long runs and mileage, we often lose sight of the most dominant aspect of any training program: easy days. While they don’t have the cachet of mile repeats or a 20-mile long run, they’re critical to your training.

PHOTO: ISTOCKPHOTO.COM

Click here for more coaching wisdom of Alan Culpepper

AR E YO U R E COV ERI N G O N E ASY DAY S ?

W H Y S H O U LD THE Y B E I N C LU D ED ?

HO W E A SILY SHOUL D YOU RUN ?

“Recovery” is a very loose

So why include easy days? If the goal

There is no magic formula that says your easy days should be ‘x’ pace per mile.

term. You are not actually

is to recover, why not just take a day

Pacing and heart rate guidelines certainly exist (and are worth experimenting

recovering by running easy—

off ? A day off would be considered

with) but they don’t hold true across the board. Some athletes can handle a quicker

you are giving your system a

a true recovery day, and if you are

pace on easy runs while others need to run much slower. I’ve found that many

break from intense training.

new to targeted training then days

athletes run far too slow on their easy days because they are thinking of them only

“Easy day,” then, is more accu-

off should be a part of your pro-

as “recovery” and not as a means to getting fitter, while others run them too fast

rate than “recovery day.” Easy

gram. There is a misconception

and those efforts become a slightly slower version of their hard workouts. When

days simply keep you from

that only speed workouts and long

all workout paces start to blend together, everything becomes a moderate-inten-

becoming more physically and

runs stress the various systems

sity effort. It’s critical to vary your intensity to ensure that all your physiological

muscularly fatigued to ensure

enough to make significant physical

systems are properly stressed.

the body’s physiological sys-

improvements. This is not the case.

tems do not get overloaded.

Easy runs improve overall aerobic

Without factoring in easy

and muscular fitness—and provide

days, something will inevita-

a slight amount of physical stress,

bly break down.

which forces the body to adapt.

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This is difficult to answer because every athlete responds differently to training.

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.

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ST R E N GT H 58

TRAINING

ABDOMINAL ROLLOUTS A comprehensive core workout

While standard crunches work your abdominal muscles and flex your spine, the abdominal rollout—which requires an ab wheel—works the entire core region, including the rectus abdominus, the internal and external obliques as well as the transverse abdominus. These muscles help keep your body upright and stable when running.

“It’s a great exercise, and one of my favorites,” says Pascal Dobert, a three-time U.S. 3,000meter steeplechase champion who is now a strength and conditioning coach for Nike.

“It activates your core region in a way that is applicable to movement.”

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HO W TO D O I T: STE P 1: Get on your knees, preferably on a soft surface or mat.

STE P 2: Grab the wheel with both hands and slowly roll out toward a fixed surface such as a wall or pillar. Keep the elbows straight and maintain a neutral spine. Then roll back to your starting position.

The farther you reach out with the wheel, the more difficult the exercise becomes, Dobert warns. He suggests rolling out to a distance that’s comfortable and sustainable for 10–12 reps. Aim for two sets.

“Starting off conservatively is way better than being too aggressive and injuring your back,” Dobert says. “It’s very important to pay attention to the position of your lumbar spine, making sure not to allow it to hyperextend. I like to do the exercise using a wall to bump the wheel against as a way to keep the distance consistent and to make sure my athletes are maintaining neutral spine. If you feel your lower back start to sag, it’s time to stop and reset.”

Click here for 5 quick strength exercises for runners.

PHOTO: SCOTT DRAPER

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

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M

Y

Y

Y

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PREHAB 60

TRAINING

CHAIR STRETCH Stop knee pain before it starts with this routine B Y JA SON D EVA N EY

Click here to learn how to cure common running injuries.

“The chair stretch is a simple body weight exercise used to open up the quadriceps and hip flexor muscles through hip extension,” says Zach Thew, owner of Catoctin CrossFit in Purcellville, Va.

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H O W TO D O I T: ST E P 1 : Using a chair

STEP 2: Slowly raise your chest and

or couch to support your rear leg, position yourself in what looks similar to a lunge stance. Keep your rear leg bent so that knee is resting on the ground.

The foot of your lead leg should be planted firmly on the floor.

aim to keep your shoulders and hips square. The top of the stretch is when your chest is upright and your butt is touching your rear heel, although that may prove difficult when you first start doing this stretch. “As your positioning improves in this stretch, you may begin to close the gap between your heel and glutes,” Thew says.

S T E P 3 : Hold the stretch for up to 2 minutes before slowly lowering yourself and switching leg positions.

“This can be used as a tool to mobilize the hip area before or after a training session,” Thew says.

PHOTO: SCOTT DRAPER

Many knee issues, from IT Band Syndrome to a sore knee, are often rooted in the hips. The chair stretch can help fix the problem before it gets out of hand.

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WORKOUT OF THE MONTH 62

TRAINING

1 - 2 - 3 G R A S S H I L L R E P E AT S B Y M A R I O FR A I OL I

WH AT: A continuous series of hill repeats

on a moderate, runnable grade (4-6 percent) at your 5K race effort. Note: The key word here is effort—the steepness of the hill will slow your pace slightly.

WH Y: Longer hill repeats in the range of 1-3

minutes help build strength, stamina and speed while minimizing the pounding on your legs.

HO W: Warm up with 15 minutes of easy jogging on flat ground followed

by six 20-second strides, or short sprints, to get your legs used to moving quickly. Beginning at the base of your chosen hill, run uphill at your 5K race effort. When your watch hits 60 seconds, jog back down to the base of the hill at an easy pace for recovery. Once you reach the bottom, run back up the hill at 5K race effort, but this time for 2 minutes. Once your time is up, recover by jogging back to the bottom of the hill. Finally, run uphill for 3 minutes at your 5K race effort followed by a jog back down for recovery. Beginners should complete one full round of 1-2-3 repeats, while more experienced runners can do upward of three sets. Cool down with 15 minutes of easy jogging.

PHOTO: ISTOCKPHOTO.COM

Click here for more running workouts.

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TRAINING PLAN TRAINING

63

G E T O N T H E G R A S S : 8 - W E E K FA L L CROSS-COUNTRY TRAINING PLAN For many high school, college and competitive age-group runners, August marks the start of the cross-country season. Use this 8-week training plan as inspiration to improve your off-road racing this fall.

B Y M A R I O FR A I OL I

Click here for a FREE 12-week half marathon training plan.

WEEK

SUN DAY

MO N DAY

TUESDAY

W ED NESDAY

T HURSDAY

FRI DAY

SAT UR DAY

TOTA L M I L E AG E

6 MILES EASY

5 MILES EASY + 6 X 20-SECOND STRIDES

REST

FARTLEK: 8 MILES W/ 10 X 1 MIN HARD/1 MIN EASY MIDRUN

29

33

HILL REPEATS: 6 MILES

1

4 MILES EASY

REST OR CROSSTRAINING

4 MILES EASY

REST OR CROSSTRAINING

3

4 MILES EASY

REST OR CROSSTRAINING

4

4 MILES EASY

REST OR CROSSTRAINING

5

5 MILES EASY

REST OR CROSSTRAINING

5 MILES EASY

REST OR CROSSTRAINING

2

8 X 30-SECOND HILL REPEATS AT HARD EFFORT W/1:00-1:30 RECOVERY BETWEEN REPEATS

6 MILES EASY

7 MILES EASY + 6 X 20-SECOND STRIDES

REST

PROGRESSION RUN: 10 MILES W/ LAST 3 MILES AT 5K RACE PACE + 30 SECONDS PER MILE

6 MILES EASY

HILL REPEATS: 8 MILES (2 SETS OF 1-2-3 GRASS HILL REPEATS—SEE PAGE 62 FOR EXPLANATION)

REST

10 MILES EASY

35

FARTLEK: 8 MILES W/ 5 X 3 MIN @ 5K EFFORT W/ 2 MIN RECOVERY BETWEEN REPS

5 MILES EASY

6 MILES EASY + 6 X 20-SECOND STRIDES

REST

RACE: 5K XC (8 MILES TOTAL)

31

INTERVALS: 8 MILES W/ 10 X 400M @ 3K RACE PACE W/ 1 MIN RECOVERY BETWEEN REPEATS

6 MILES EASY

5 MILES EASY + 6 X 20-SECOND STRIDES

REST

LONG RUN: 12 MILES @ EASY/ MODERATE EFFORT

36

6 MILES EASY

7 MILES EASY + 6 X 20-SECOND STRIDES

REST

PROGRESSION RUN: 10 MILES W/ LAST 4 MILES RUN AT 5K RACE PACE + 30 SECONDS PER MILE

36

6 MILES EASY

6 MILES EASY + 6 X 20-SECOND STRIDES

REST

10 MILES EASY

35

6 MILES EASY

6 MILES EASY + 6 X 20-SECOND STRIDES

REST

RACE: 5K OR 8K XC (8 MILES TOTAL)

30

FARTLEK: 6 MILES W/ 1’-2’3’-4’-3’-2’-1’ PICKUPS @ 5K EFFORT W/ 2’ RECOVERY BETWEEN REPS

TEMPO RUN: 7 MILES 2-MILE WARM-UP, 3 MILES AT 10K RACE PACE, 2-MILE COOL-DOWN

HILL REPEATS: 8 MILES

6

(2 TO 3 SETS OF 1-2-3 GRASS HILL REPEATS— SEE PAGE 62 FOR EXPLANATION)

INTERVALS: 8 MILES

7

5 MILES EASY

REST OR CROSSTRAINING

2-MILE WARM-UP, 8 X 800M @ 10K RACE PACE W/ 2 MIN RECOVERY BETWEEN INTERVALS, 2-MILE COOLDOWN (9 MILES TOTAL)

8

4 MILES EASY

REST OR CROSSTRAINING

FARTLEK: 6 MILES W/ 10 X 1 MIN HARD/1 MIN EASY MID-RUN

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FORM DRILL 64

TRAINING

BACKWARD RUNNING Improve your efficiency with this classic drill B Y M A R I O FR A I OL I

Click here for drills to build speed and efficiency.

you run, is there any reason to ever go in the opposite direction? The answer is yes.

Just as you must propel yourself forward when setting out for a run, you must also launch yourself backward to get going in the opposite direction. The difference is in the primary muscles involved with each motion. Incorporating some backward running into your pre- or post-run drill routine can help improve your ability to cover ground in front of you more quickly and with enhanced efficiency.

CM0815_T_FORM.indd 64

HO W: Run backward for 50 yards as part of a

comprehensive drill routine. Remember to “run tall” and keep your core engaged while remaining in the sagittal plane and employing quick turnover. By pushing off your forefoot to run backward, the glutes and upper hamstrings lead the way, and get stronger as a result. Do two to four backward runs with 30 seconds of standing recovery between repetitions.

W HE N : Following one or two of your easy runs during

the week, or after your warm-up for speed workouts.

PHOTO: LIZ COPAN

WH Y: If you’re always moving forward when

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M

Y

Y

Y

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COMMUNITY

WHERE AND WHEN TO RACE As the weather cools down, the fall racing season picks up in full swing. Many popular races will already be filled, but we’ve curated a batch of equally race-worthy and unique events with spots still open. But hurry, these races can sell out fast too!

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

PHOTO: COURTESY OF TWIN CITIES IN MOTION

Twin Cities Marathon

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67

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

U.S. AIR FORCE MARATHON Sept. 19; Dayton, Ohio

BELLINGHAM BAY MARATHON Sept. 27; Bellingham, Wash.

TWIN CITIES MARATHON Oct. 4; Minneapolis

Held on the third Saturday of September for the past 19 years, this marathon commemorates the U.S. Air Force’s 68th anniversary. The course traverses historical sites celebrating American flight, including the Wright Brothers Memorial Museum.

For an extra fee of $15 and $25, participants can partake in the Breakfast of Champions and gourmet pasta dinner the day before the race.

This may be one of the most beautiful Boston qualifying courses that the Pacific Northwest has to offer. With gentle changes in elevation, this course coasts through the Bellingham Bay area, offering spectacular views of the bay, San Juan Islands and North Cascade Mountains, as well as crossing the scenic Taylor Avenue Dock in the last couple miles.

Considered “the most beautiful urban marathon in America,” this point-to-point 26.2-miler starts near the future location of the new Minnesota Vikings football stadium in the downtown area and finishes at the State Capitol in Saint Paul. This year it doubles as the U.S. masters marathon championships. Stick around for post-race activities, food and massages at the 27th Mile Festival just past the finish line.

PHOTO: COURTESY OF ADRENALINE EVENT PHOTOGRAPHY

Bellingham Bay Marathon

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COMMUNITY

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

STEAMTOWN MARATHON Oct. 11; Scranton, Pa.

BALTIMORE MARATHON Oct. 17; Baltimore

Besides the hit comedy TV series “The Office,” Scranton is also known for its annual marathon (now in its 20th year) that includes 2.2 miles of dirt rails-to-trail paths along the Lackawanna River.

Although this course has seen several BQ finishers, the downhills in the first 8 miles make it a challenge to tackle the uphills in the final few miles.

Get a full tour of Baltimore from the famed Inner Harbor waterfront to Camden Yards (home of the Baltimore Orioles) by running this diverse urban marathon course. Runners will zoom past a penguin exhibit within the Maryland Zoo and make a loop around Lake Montebello. In the final 5 miles, spectators have been known to open their homes to race participants who need an emergency bathroom break.

ROCK ‘N’ ROLL LOS ANGELES HALF MARATHON Oct. 25; Los Angeles

Celebrate Halloween Hollywood style and dress up in costumed racing attire. Live bands throughout the course maintain a high energy for all 13.1 miles, including a post-race concert by indie pop band Smallpools. Plus, it’s a great people-watching race for both participants and spectators scoping out the latest and most creative costumes.

PHOTO: COURTESY OF ROCK ‘N’ ROLL MARATHON SERIES

Rock ‘n’ Roll Los Angeles Half Marathon

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COMMUNITY

5K TO 15K

BRONCOS BACK TO FOOTBALL 7K Sept. 6; Denver

TEXAS WINE SERIES BECKER VINEYARDS 5K/10K Sept. 13; Fredericksburg, Texas

Experience the unique history and culture of Harlem by running this 5K race that honors Percy Sutton, who championed the New York City Marathon as a five-borough event in the 70s. The course runs alongside Jackie Robinson Park and finishes with a fast and flat downhill half-mile on St. Nicholas Avenue.

For die-hard Denver Bronco fans, this is a race that cannot be missed. The 7K loop starts and ends at Mile High Stadium, where finishers will run through the tunnel and onto the field, and have the opportunity to meet Bronco players, cheerleaders and the team mascot. Post-race festivities include beer, live music and food.

Participants have the option between the Vintner 10K or Vintage 5K in this race through the grapevines and lavender fields of Becker Vineyards.

Along with a tech shirt and finisher’s medal, runners also receive a commemorative wineglass—plus a free flight of wine to go with the post-race cheeses and crackers.

PHOTO: COURTESY OF NYRR

PERCY SUTTON HARLEM 5K Aug. 22; New York City

Percy Sutton Harlem 5K

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TAKE THE REMIX CHALLENGE

SAVE $10

2 DAYS OF RUNNING | 3 TIMES THE BLING

Using Online Code RNRSAV08 Valid for full and half marathon only, and until 8/31

#RNRSAV

NOVEMBER 7-8, 2015 5 Years Running

MARATHON | 1/2 MARATHON | RELAY | 5K | 1 MILE | KiDS ROCK

RunRocknRoll.com

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COMMUNITY

5K TO 15K

SANTA MONICA CLASSIC 5K/10K Sept. 13; Santa Monica, Calif.

PITTSBURGH GREAT RACE Sept. 27; Pittsburgh

STRIDES FOR PEACE Oct. 8, Chicago

A mostly flat and fast point-to-point course paralleling the Pacific Coast Highway, this race offers stunning views of Southern California’s coastline.

Both the 5K and 10K finishes culminate at the Santa Monica Pier for free post-race food and refreshments.

Established by Mayor Richard S. Caliguiri as a 10K fun run in 1977, the race has expanded to include a 5K course as well. The predominantly downhill 10K course passes through five university campuses and ends in downtown Pittsburgh at Point State Park.

Strides for Peace is a nonprofit organization formed last year with the intent of reducing gun violence in Chicago. The Thursday night 8K, 5K and 2-mile races run along the famous Lakefront Path and finish at Soldier Field. All proceeds go toward supporting the cause of insuring a safer city.

PHOTO: COURTESY OF LA MARATHON LLC

Santa Monica Classic 5K/10K

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#RNRVAN

OCTOBER 24-25, 2015 ½ MARATHON | CUNNINGHAM SEAWALL 10K

RunRocknRoll.com

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COMMUNITY

TRAIL

LONE PEAK VERTICAL KILOMETER Sept. 4–6, Big Sky Resort, Mont.

HARVEST STOMPEDE Sept. 12; Suttons Bay, Mich.

SHAWANGUNK RIDGE TRAIL RUN Sept. 18–19, High Point State Park, N.J.

Get the best view of southwest Montana from the 11,166-foot summit of Lone Peak. However, getting up there is no easy climb. Runners start at the base of Big Sky Resort and “run” a 5K with a 1K vertical gain (actually 3,632 feet). It’s a highly technical and steep course meant for experienced mountain runners, just like The Rut 11K, 25K and 50K races the same weekend.

Kick off Saturday morning with a 5K or 7-mile trail run (or stomp) through Ciccone Vineyard & Winery.

The trail meanders through the actual vineyard rows that are heavy with ripe wine grapes, providing a unique setting for a race. Afterward, race participants go on a five-hour wine tour along the Leelanau Peninsula Wine Trail with special wine tastings and food pairings.

The Shawagunk Ridge Trail is 74 miles of absolute wilderness from High Point State Park, where the trail intersects the Appalachian Trail, to Rosendale, N.Y. Runners have the option to do the 20-mile, 32-mile, 50-mile or the full 74-mile course. With no aid stations, trail markings or crew support, though, this run tests not only your endurance, but your survival skills and resourcefulness as well.

PHOTO: COURTESY OF HARVEST STOMPEDE

Harvest Stompede

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TRAIL

EMERALD BAY TRAIL RUN Sept. 19; Lake Tahoe, Calif.

NORTH FACE ENDURANCE CHALLENGE Sept. 26-27; Park City, Utah

NIPMUCK TRAIL MARATHON Oct. 4; Ashford, Conn.

With little climbing on a non-technical trail, this 7.5-mile course is perfect for a beginner’s trail race.

More importantly, views of Lake Tahoe’s Emerald Bay throughout the course will mark this as a permanent run-cation race on your calendar.

Located 20 miles east of Salt Lake City, this mountain race cruises along the Wasatch Mountain Range with an elevation gain of 3,000 feet.

Choose between a 50-miler, 50K or marathon in this world-renowned ski destination complete with a variety of terrain, including double- and singletrack trails, ski runs and mountain bike trails.

An out-and-back course along the northern section of the Nipmuck Trail, this marathon aims to emulate the early days of the New England trail racing scene. This means runners will not have the luxury of a specifically marked course and must rely on the blue blazes set by the Connecticut Forest and Park Association.

PHOTO: ULTRA RACE PHOTOS

PHOTO: COURTESY OF HARVEST STOMPEDE

The North Face Endurance Challenge

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COMMUNITY

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

PATAGONIAN INTERNATIONAL MARATHON Sept. 26; Patagonia, Chile

This gravel road race takes place within the Torres del Paine National Park where massive glaciers, glassy lakes and granite mountains covered in ice surround runners on the course. In its fourth running, the race weekend has expanded to include 60K, half marathon and 10K routes, plus several trail running races from 21K to 100K. Each one provides majestic panoramic views of the park.

ROCK ‘N’ ROLL LISBON MARATHON Oct. 18; Lisbon, Portugal

AMSTERDAM MARATHON Oct. 18; Amsterdam, Netherlands

Set in Lisbon, the coastal capital of Portugal, this Rock ‘n’ Roll race starts in Cascais and runs along the Tagus River before finishing at the Parque das Nacoes. The course winds through traditional barrios defined by pastel-colored buildings and narrow passageways. Live music also accompanies runners on the course as they explore this soulful city.

Skip the walking tour because this marathon covers all the major sights in Amsterdam. The 26.2-mile course starts and ends at the Olympic Stadium, following part of the 1928 Olympic marathon route along the Amstel River. Participants will also run through the historic passageway of the Rijksmuseum and Vondelpark, as well as Amsterdam’s bustling city center.

PHOTO: PATRICIA AINOL

Patagonian International Marathon

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MARKETPLACE

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

facebook.com/competitor.running

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

EVENT SPOTLIGHTS

THE GREAT PUMPKIN HAUL Oct. 24, Littleton, Colo. thegreatpumpkinhaul.com The Great Pumpkin Haul is a two-mile jaunt over and under obstacles, taking advantage of forests, open fields, creeks and hay bales—all through the scenic Chatfield Botanic Gardens in Littleton, Colo. There’s one catch: You have to carry your very own personal pumpkin. Pick out your pumpkin from Chatfield’s pumpkin patch and don’t drop it out on the course.

After the race, enjoy a fall festival with pumpkin brews, music, food trucks and a corn maze!

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LAST LAP 80

SOUL RUNNER Timothy Olson, 31, Boulder, Colo.

BY ALLISO N PATTILLO

After recovering from a well-documented spiral into drug addiction many years ago, the rejuvenated Timothy Olson became one of the world’s top ultrarunners. The former cross-country runner and coach has finished on the podium at 50Ks, 50-milers, 100Ks and 100-milers, and also holds the course record (14:46:44) for the Western States 100. When he’s not running, Olson is putting the final touches on Run Mindful Retreats, his new running camps in Boulder, and working with his wife on a business to market travel-ready Paleo, vegan and vegetarian foods.

What’s your routine before a race?

I’m not a big fan of tapering. I read “Siddartha” by Hermann Hesse before every 100-mile race. It gives me something to do in the days leading up to a race and puts my mind in a good place.

Your wife is a runner, and one of your pacers at Hardrock 100.

What’s it like to run together?

For us, going on a trail run together is “date night.” We can clear our minds, joke around and just play on the trail. It’s a very powerful thing for our relationship.

What draws you to certain races?

Big mountains, big trees, a beautiful mountain range and preferably a new place. I like technical terrain with challenging obstacles. It forces me to be present and in the moment. I feel it’s what trail running is about: opening all of your senses and being able to take everything in.

Your favorite post-long run food?

A bison, bacon and avocado burger with sweet potato fries.

Why do you run?

I run to be happy, to be wild and free. It’s very simple. You go out for a run and tap into nature, tap into your animal being inside.

To me, trail running is the best way to find peace and presence.

PHOTO: ZAC HENDERSON

What’s the focus of your camps?

You know that positive feeling you have after a race? We want to help people tap into that on every run by connecting with nature, friends and community.

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

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