Competitor October 2016 by Pocket Outdoor Media

competitor

OCTOBER 2016

| OCTOBER 2016

3 New High-End Running Watches Page 23

Bright at Night: Gear for the Dark Page 24

PLUS: - FUN EXERCISES TO IMPROVE YOUR SPEED & STRENGTH - THE DIRT ON 10 NEW TRAIL RUNNING SHOES

CELEBRITIES WHO RUN

RUNNING TO OVERCOME

- POP STAR JAX TACKLES CANCER—AND THE NEW YORK CITY MARATHON

FALL TRAIL SHOES

A WHO’S-WHO OF RUNNING CELEBS

// BEER AND RUNNING

Click here: Read how running changed four runner’s lives.

Click here: See a video about a running store with 20 beer taps!

- 5 TIPS FOR YOUR NEXT RACE - CHICAGO VS. NYC: WHICH ONE RULES?

BEER + RUNNING How runners, beer & breweries intersect

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Staying Healthy Throughout

FALL RACING SEASON Catherine Duke PT, DPT Staff Therapist | Therapeutic Associates Physical Therapy – State Street

Autumn is pretty ideal for running, so most runners plan their goal race in the fall. Runners should be close to their peak fitness after training all summer, but fall is when we typically see more injuries. As the summer ends and we get back to busier schedules, it is harder to fit in all those miles, let alone the extras to recover and prevent injuries. There are three critical activities runners should perform: dynamic warm ups, foam rolling, and core strengthening. Lack of mobility is a common cause of running injuries. A dynamic warm up engages large muscle groups through a range of motion, preparing them for running. Examples include walking lunges, skips, high knees, and butt kickers. Foam rolling is a great way to “unlock” tension areas, promote blood flow to muscles, and elongate tissues. Runners can roll before or

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after running or any time of day. Runners may find it easier to stick to a 5-10 minute routine if they think of it as “pre-hab”—a way to prepare your body for the next workout. Try targeting quads, hamstrings, IT bands, and calves. Consult your physical therapist or visit our website at www.therapeuticassociates.com/FoamRoller for additional foam roller information. Finally, making time for core strengthening is essential. A stable core provides the base for our arms and legs, helps us maintain an upright posture, enhances stability for our hips and pelvis, and provides our source of power uphill. If you have any questions, have pain preventing you from enjoying your running, or are interested in more personal and specific programs, you can find your local Therapeutic Associates Physical Therapist at: www.therapeuticassociates.com/locations.

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EXERCISE 1

SIDE PLANK LEG LIFT Lay on side with bottom leg bent and top leg straight. Tighten abdominals, lift hips off floor, and raise top leg until level with your hip. Repeat 10 times. Perform 3 sets each side.

EXERCISE 2

BRIDGE MARCH Lay on back with knees bent and feet flat on the ground. Tighten abdominals and lift hips off floor. Keeping hips level, lift one leg off ground and slowly lower. Alternate legs, repeat 10 times. Perform 3 sets.

EXERCISE 3

BIRD DOGS Begin on all fours and straighten your arm and opposite leg at the same time. Hold briefly, then return to starting position and repeat 10 times. Perform 3 sets each side.

For more resources on injury prevention and performance enhancement, visit us online:

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MILES

MUSIC

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MEDALS

MOMENTS 2016 WORLD TOUR

MAR 11

OCT 1-2

SAN JOSE, CA

MAR 18-19 DALLAS, TX

OCT 2

LISBON, PORTUGAL

MAR 19

MEXICO CITY, MEXICO

OCT 2

QUERÉTARO, MEXICO

MAR 26

SAN FRANCISCO, CA

OCT 8

BROOKLYN, NY

APR 1-2

RALEIGH, NC

OCT 15-16

ST. LOUIS, MO

APR 2

CARLSBAD 5000

OCT 15-16

DENVER, CO

APR 29

NASHVILLE, TN

OCT 22-23

VANCOUVER, CANADA

APR 23

MADRID, SPAIN

OCT 29

MÉRIDA, MEXICO

MAY 27-28 LIVERPOOL

OCT 30

LOS ANGELES, CA

JUN 3-4

SAN DIEGO, CA

NOV 5-6

SAVANNAH, GA

JUN 18

SEATTLE, WA

NOV 10-13 LAS VEGAS, NV

JUL 15-16

CHICAGO, IL

DEC 3-4

AUG 5-6

DUBLIN, IRELAND

2017 WORLD TOUR

SEP 2-3

VIRGINIA BEACH, VA

JAN 14-15

ARIZONA

SEP 16-17

PHILADELPHIA, PA

FEB 5

NEW ORLEANS, LA

SEP 23-24

MONTRÉAL, CANADA

SAN ANTONIO, TX

RunRocknRoll.com SpreadBleed.indd 2

WASHINGTON DC

@RUNROCKNROLL /

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Captured 6

The Astounding Alps The Ultra-Trail du Mont-Blanc (UTMB) is considered one of the world’s hardest running races—and with very good reason, as it sends runners on a grueling, 105-mile loop around the Mont Blanc massif, the highest mountain range

Click here: Watch a video about BlacklistLA running group.

in Western Europe. The course serves up breathtaking scenery, as well as painstakingly steep climbs and descents, as it winds up and over 10 mountain passes (with 32,000 feet of elevation gain) and through 16 villages in France, Italy and Switzerland. This year, more than 2,550 courageous runners from 75 countries—including 46 from the U.S.—started the race in Chamonix, France, on the evening of Aug. 26. One of the early frontrunners was American Zach Miller (top right), who took the lead near the 12-mile mark in the village of St. Gervais, pushed the pace through the night and led the runners into Italy. The 27-year-old, Nike-sponsored runner, who lives year-round in a cabin on Colorado’s Pikes Peak, was on record pace at the 63-mile mark, having increased his lead to 25 minutes over the rest of the field as he crested the pass heading into Switzerland just after sunrise early the next morning. Although he says he started to bonk a bit at about the 75-mile mark, the ever-determined Miller still maintained a slight lead as he trotted into the 86-mile aid station in the village of Trient, Switzerland. Miller would be caught by 41-year-old Frenchman Ludovic Pommeret—the eventual winner in 22 hours flat—on the race’s second to last climb on the way back into France and by four other runners, but he earned big respect for holding on to finish in sixth place. American teammates Tim Tollefson (bottom right) and David Laney, also members of the Nike Trail Elite team, ran strong throughout the race and surged over the final 15 miles to place third and fourth, respectively—the first time three U.S. runners finished among the top 10. “I went for it, and it was so close,” Miller said after the race. “I gave everything I had on the second-to-last climb and then I was toast.” In matching Laney’s third-place UTMB finish from last year, Tollefson, 31, a 2:18 marathoner from Mammoth Lakes, Calif., became just the third U.S. male runner to land on the podium. (Topher Gaylord took second in the inaugural race in 2003.) American women have won the UTMB five times, two apiece for Krissy Moehl (2003, 2009) and Rory Bosio (2013, 2014), and one for Nikki Kimball (2007). This year’s top U.S. woman was 2008 Olympic marathoner and Hoka athlete Magdalena Boulet, who placed fifth amid a massive thunderstorm during the final two hours. “It’s hard to put into words what that race is all about,” an ecstatic Tollefson said moments after finishing. “The whole thing is so magical and yet it’s so intensely challenging too. Mostly it’s about surviving.”

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Photos: Pascal Tournaire/UTMB

Click here: See a video about trail running in Cuba

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Contents

o cto be r 2 0 1 6

Features

Departments

27 New Jax City

15 Starting Lines

Cancer survivor and pop singer Jax—aka Jaclyn Miskanic—is gearing up to run this fall’s New York City Marathon. By Allison Pattillo

34 Beer & Running We look at the intersection between beer and running through a runningthemed brewery and two running stores that serve beer. By Brian Metzler

43 Tools for the Trail We review the 10 best new shoes for running off-road at stores this fall. By Adam W. Chase

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Training

community

51 First Lap

60 Run It

We debate whether the Chicago or New York City marathon

How to master downhill running

Our picks for a variety of fall races

is best, round up the latest books, as well as the tastiest fuel for fall,

52 Workout of the Month Simple, fun, out-and-back intervals

and more.

64 Last Lap Entrepreneur Colin Anderson talks

54 Coach Culpepper

Gear

Back Page

How to make good mid-race

about Shoes & Brews, a running store that brews and serves beer.

decisions

23 Wearable Tech The most bling-worthy high-end run watches

24 Collective

ON THE COV E R :

56 Training Plan 8 months to your first 50K ultra

58 Cross-training

Bright running gear

Plyometric exercises to boost

for dark nights

your run strength

JAX was photographed in Echo Park, Los Angeles, by Matt Harbicht. Styling by Netsuki Blackwelder.

B E LOW: Jax is running the New York City Marathon to benefit Tuesday’s Children, an organization that supports youth affected by terrorism. Photo by Matt Harbicht.

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E d i t o r i a l + De s i g n

Brian Metzler Adam Elder associate editor Emily Polachek senior graphic designer Valerie Brugos staff photographer Oliver Baker editor-in-chief

managing editor

Matt Fitzgerald

senior contributing editors

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

Elite Endurance Coach & Sports Nutritionist

contributing writers

Jeff Banowetz, Jonathan Beverly, Mackenzie L. Havey, Cate Hotchkiss, Lisa Jhung, Kelly O’Mara, Sam Winebaum contributing photographers

Matt Harbicht, Jeff Cohen, Sue Kwon, Nick Nacca, Paul Phillips, Pierre Robichaud, Victor Sailer, Michelle Schrantz C i r c u l at i o n , m a r k e t i n g & P r o d u c t i o n production manager Meghan McElravy advertising production manager

When I’m on the go, I like to carry small portions of

Gia Hawkins director, public relations Dan Cruz

trail mix made with dried tart

cherries and nuts.

It’s a satisfying and nutrientpacked snack that keeps me energized throughout the day.

audience development manager

Kristy Buescher manager, media marketing

Nicole Christenson

d i g i t a l s e r v i ce s director, digital media & strategy

Aaron Hersh director, web development

Scott Kirkowski Johnny Yeip

director, seo/analytics

director, creative services

Matthew McAlexander Bruno Breve

web developers Joseph Hernandez, Miguel A. Estrada, Rachel Blades web director James A. Longhini associate creative director Thomas Phan junior web designers Sean Marshall, Eddie Villanueva director, multimedia Steve Godwin

system administrator

Advertising chicago

Joe Wholley, jwholley@competitorgroup.com los angeles

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

Kristina Larson, klarson@competitorgroup.com Acc o u n t s e r v i ce s director Erin Ream managers

Renee Kerouac, Kat Keivens

digital ad operations

Carson McGrath

a publication of

TART CHERRY TRAIL MIX

Josh Furlow Keith S. Kendrick senior vice president, global events Patrick Byerly senior vice president John Smith senior vice president, media John Bradley president

chief marketing officer

Find this and other TART CHERRY recipes at ChooseCherries.com

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

No part of this issue may be reproduced in any form without the written permission of the publisher. Competitor is a registered trademark of Competitor Group Inc.

official magazine

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HUMANS RUN ON FOOD.

MACHINES

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

Look for tart cherry juice and dried tart cherry products at your local grocery store. LEARN MORE AT CHOOSECHERRIES.COM

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COMPETITOR.COM

CONTRIBUTORS

WRITERS, DESIGNERS & PHOTOGRAPHERS MAT T H A R BICH T A third-generation Californian and Los Angeles native, Matt Harbicht was thrilled to photograph pop singer and American Idol alum Jax for his first Competitor cover. When he’s not working, you can usually find him training for his next race (he’s completed 20 marathons and five triathlons without winning

INJURY PRE VE NTIO N

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

a single one) or searching the city’s questionable taco trucks for the best al pastor. He currently resides in Los Feliz with his family.

CAT E H OTCH KIS S

CONNECT WITH US

Based in Hood River, Ore., Cate is a freelance writer who specializes in articles about running, health and wellness. She has contributed to Runner’s World online, Runner’s World Zelle, Women’s Running and a number

Join the conversation

STRENGTH TRAINING

of regional lifestyle magazines in the Pacific Northwest. She’s run six marathons—including Boston in 2014. Cate blogs about running in the Columbia River Gorge at Gorgegirlruns. com. She profiled this month’s Everyday

Get expert advice on the strength work that best benefits

Runner, Shadia Nagati, on page 16.

runners at competitor.com/strengthtraining

JESSICA L EBR ON Facebook.com/ competitor.running

Jessica LeBron, a USA Track & Field Level 1 coach, is a teacher at the Children’s Aid Society, and works part-time at New York Road Runners and Nike. She aims to marry her passion for running and educating the youth to become leaders. In 2015 she ran

5 PLACES TO RUN …

three marathons in 21 days by completing the Chicago, Toronto and New York City

Traveling somewhere? We’ve highlighted the top running

marathons. The lifelong New Yorker from the

routes in cities all over the United States. Find out where to

Lower East Side contributed to this month’s

run at Competitor.com/5places

Rant column on page 15.

@runcompetitor

P IER R E R O BICHAUD Pierre is a freelance commercial/editorial photographer and director from Portland,

See what we share

WEARABLE TECH

NEWSLETTERS

Running-related tech is

reviews and the latest

developing at a rapid

news with our newsletters.

pace. See what’s new

Subscribe at Competitor.com/newsletters

at Competitor.com/tech

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Ore. He specializes in sports, portraits and music photography and loves the challenge of capturing the action and drama inherent in them. He’s worked with many world-class athletes for brands like Nike. When he doesn’t have a camera in hand, he is a dedicated

Get training tips, gear

motocross junkie and racer. This month

@runcompetitor

he photographed the founders of Ghost Runners brewery for our “Beer and Running” feature starting on page 34.

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. Y D REA . T E S . X I REM WELCOME TO THE NEW US. We know you only get what you put in. That’s why

remixed our recipes and created all-new products that provide the perfect

NEW

boost, so you can power on and enjoy the ride.

2g SUGAR

we’ve

30g g PROTEIN

GLUTEN FREE

POWERBAR.COM

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

Click here: See a video about nighttime runs with BlackListLA.

I NY

Which Fall Marathon Rules: Chicago or New York? few years ago, I was in one of the starting corrals of the New York City Marathon with 40,000 other runners when Mary Wittenberg, then-president of the New York Road Runners, said “Welcome to the Running Capital of the World!” What?!? I literally spit out the water I had just sipped. Says who? Much respect to Wittenberg, who helped build the spectacle of the race and grow running, but there’s no such thing as the “running capital of the world.” Secondly, only a New Yorker—or maybe Frank Sinatra or perhaps the marathon’s late founder Fred Lebow—would try to make such a claim. And, thirdly, no one outside of New York cares about how great everyone says New York is anyway.

Illustration: Michelle Schrantz

New York is a great city and the New York City Marathon is definitely one I’d recommend every runner do at least once—if they can get in. For my money, I’d much prefer to run the Chicago Marathon. It might not get the same “must-do” or bucket-list hype as New York or have the history and prestige of Boston, but it’s got everything any marathoner would ever want—no matter if you’re a first-timer, a speedster or somewhere in between.

ew York City vs. Chicago! Really? Is there even such a thing? New York City is the best city in the world. Perhaps I’m a bit biased, but ask me and I’ll tell you it’s a fact. It’s home to three of my favorite things: pizza, a game at Yankee Stadium and the TCS New York City Marathon. Our marathon is the biggest block party anyone will ever attend in their life. It’s a tour of the diversity New York City offers. On the other side of each bridge is a whole different world. The city, as my students would say, “is lit” across all five boroughs, from Staten Island, Brooklyn, Queens and Manhattan to the Bronx. People are along the course cheering and blaring music as runners from all over the world take over NYC. The New York City Marathon course is tough, you have to dig deep and challenge yourself to get through, but when you cross the finish line it makes it all that much better.

The Chicago Marathon is run on a pancake-flat route that tours many of the city’s great neighborhoods and landmarks. If your goal is to run a fast time or try to set a new PR, Chicago’s no-excuses course is built for speed. The loop layout of the course allows it to be a bit more spectator-friendly for friends and family cheering you on at the start, the middle and the finish.

The first time I ventured out of my comfort zone to run a marathon in a different city was for the Chicago Marathon. The rumor was, it was flat and the pizza was to die for … Well, I disagree with both. It was not flat at all. The course has hidden inclines with no downhills. The saying “what goes up must come down” somehow doesn’t apply to the Chicago Marathon.

The Midwest, and that includes sometimes-too-staid City of Big Shoulders, often gets ripped for being too heartland, folksy and boring, caught between much more glamorous and trendy places. (And yes, I grew up there and moved away.) But there’s something pure and authentic that comes from running a race mostly devoid of hills, hyperbole and haughtiness.

As for the pizza, I’ve given Chicago “pizza” two chances and both times I craved a slice of New York City pizza after. Chicago pizza has too much damn sauce, cheese and thickness. I mean, it’s pizza, not a casserole. The fact that I had to use a fork and a knife to eat Chicago pizza drove me crazy. A hot damn mess if you ask me.

If you want to run your best marathon and enjoy a world-class city—plus the best pizza in the world—Chicago is second to none.—Brian Metzler

Chicago is a great city and I love it there. But I’m a New Yorker until the day I die!—Jessica Lebron

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This year’s Chicago Marathon will be run on Oct. 9, while the New York City Marathon is slated for Nov. 6.

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

A World O utside After nearly a lifetime of feeling shut in, Shadia Nagati found a path out through running. B y Cate H otchk i ss

Click here: Read a story about an everyday runner who plans to run 7 marathons in 7 days.

On Aug. 18, her 32nd birthday, Shadia Nagati completed the Pacific Crest Trail (PCT) from Mexico to Canada by fastpacking, a blend of light running and backpacking, over four months—a huge achievement for anyone, but especially for someone who had never done much physical activity until just a few years ago. Someone who, at one point, had lost the will to do anything. “Growing up, I was confined inside a lot,” Nagati says of her childhood in Wichita, Kan. “I had really restrictive parents. They were distrusting of everyone and painted a picture of extreme fear of the outside world. We didn’t do things that normal kids did. We didn’t go camping. We didn’t go on adventures. I wasn’t allowed to play sports even though I wanted to.” After graduating from high school, she attended college for a year, but dropped out after “a really rough time with depression,” she says. She moved to Portland, Ore., where she worked as a bartender and hit the party scene hard. “I went through heavy drug and alcohol use,” she says. “It got really dark. I was suicidal.”

“I’ve learned to live minimally and simply, and I want to apply that to my life.”

Things started to change, however, when in 2012 she met Michele Merchant, a chef and an avid hiker who also had a substance-abuse background. Merchant, who has been sober for 33 years, nurtured Nagati and helped her realize that she didn’t have to self-destruct.

Nagati says she’ll never forget the first time Merchant took her hiking on a crisp fall day in Portland’s Forest Park, a mecca for trail runners, when a runner came flying down the trail. Nagati was inspired by how free he seemed—so she decided to try running. After training for and completing a 5K on the road, she went on her first group trail run in Forest Park with Wy’east Wolfpack, a local running and fitness training company co-founded by ultrarunner Willie McBride, whom Nagati soon hired as her coach. “At that time, Shadia didn’t see herself as an athlete,” McBride says. “She wasn’t confident in her running abilities because >>

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ÂŠ 2016 Brooks Sports, Inc.

Brooks DNA cushioning dynamically reacts to your specific weight, pace, gait and running surface to give you a customized ride and super-soft landing. So put your feet into the Ghost 9 and get some serious cushiness.

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s ta r t i n g l i n e s Click here: See a list of the best running books of all-time.

Hot Reads

>> she was just getting into it.”

But Nagati was sure about the trail and the running group. “I didn’t understand that feeling of belonging until I found that tribe of people and that place,” she says. During the next several years while training with McBride, she ran a trail half marathon, a few 50Ks, a 50-miler, the 42-mile Grand Canyon Rim-to-Rim-toRim, and various sections of the PCT before tackling the whole thing. On the PCT, she logged 20 to 45 miles a day, depending on the terrain, while also taking rest days. She kept her pack under 20 pounds and wore trail running shoes most of the time. “I’ve learned to live minimally and simply, and I want to apply that to my life,” Nagati says. “I feel like my brain has changed the way it processes information. I feel much more present and in tune with everything.” She’s also learned that she can depend on herself, even in the most difficult situations. While attempting to cross a rushing stream in Yosemite, the current pulled her under and pummeled her into a rock, which sliced her knee open to the bone. But she stayed calm, patched herself up and kept on going. “Even when I was having a hard time, I would tell myself that each step was a reward,” she says. Her next step: college. She plans to return this winter to pursue a degree in environmental studies.

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Here are 4 new books about running we highly recommend.

Boston Bound

Surfacing

By Elizabeth Clor

By Siri Lindley

Like a lot of runners, Elizabeth Clor was intensely focused on qualifying for the Boston Marathon. But that led her to a vicious cycle of perfectionism and anxiety that thwarted her ability to improve as a runner. In her telling self-published book, Clor candidly explains how she overhauled her mindset and achieved her ultimate success and completed the 2016 Boston Marathon. If you’ve ever earned a BQ or have valiantly tried to get there, you’ll want to read this book. ($12.60, Amazon.com)

This is the inspiring story about Siri Lindley, a two-time world champion triathlete who has become one of the world’s top triathlon coaches. Before she came to dominate the sport, she was mired in deep-seated insecurity that sabotaged her races and forced her to hide her sexuality. From her tumultuous childhood as the stepdaughter of an NFL legend to social connections with the Bush and Kennedy families, an Ivy League education and the athletic career that set her free, Lindley shares vivid details of her life story. ($25, Velopress.com)

The River Road

The Born Again Runner

The River Road is an evocative novel about becoming a runner at the start of the original American running boom. Set in 1972, Barker, who would go on to become a top U.S. running coach, weaves together hints of his own personal running journey with the American running success of that summer and a bit of the social change happening in the world at the time. A classic coming-of-age story, it’s a compelling read that will appeal to longtime runners, fans of the sport and anyone who appreciates how running can change a life forever. ($14, Amazon.com)

Pete Magill knows a thing or two about being out of shape and unmotivated, given his drug-addled, misdirected past. But he knows a lot more about running, fitness and how to turn lives around. While his first book (“Building Your Running Body”) was aimed at helping current runners improve, this one is directed toward anyone who is struggling to get off the couch and get started. Magill outlines smart training, effective exercises and excuse-busting motivation for new runners of any age who need to hit reset or jump-start their fitness. ($19, Theexperimentpublishing.com)

By Dennis Barker

By Pete Magill

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

Click here: 6 all-natural fuel alternatives

Fuel or Treat ? By E mily P olach e k

Fuel products these days can be so on point with flavor that it’s hard to believe they’re not candy and actually provide necessary on-therun nutrients. On this year’s trick or treat route, swap your favorite sugary sweets for these seasonally themed bars and chews.

FitJoy Protein Bar Frosted Cinnamon Roll

UnTapped Maple Waffle

Clif Bar Spiced Pumpkin Pie

$28 for 12-pack

$19.95 for 8-pack

$17.88 for 12-pack

With only 3 grams of sugar, this 20-gram protein bar is surprisingly as sweet and tasty as a Cinnabon (but packing 800 fewer calories). It’s also gluten-free, and with no artificial colors or sweeteners, which makes it a guilt-free post-run breakfast substitute.

Because this Dutch-inspired stroopwafel is sweetened with real maple syrup, it contains essential amino acids and more than 50 antioxidants that help with recovery. It also tastes like a plate of waffles doused in syrup and pairs well with coffee.

It’s never too soon for pumpkin-flavored food. Clif Bar’s seasonal Pumpkin Pie flavor is made of organic oats and raisins spiced with cinnamon, nutmeg, ginger, cloves and vanilla extract that give it a “like-the-real-thing” taste. It’s also packed with 240 calories to sustain energy for the long run.

$27 for 12-pack Instead of getting your sugar fix from the typical gelatin gummy, try Honey Stinger’s new Cherry Cola flavor. These chews are gluten-free, sweetened with organic honey and caffeinated. They’re also a good vitamin substitute, containing 100 percent of the recommended daily value of vitamin C.

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Luna Bar Peanut Butter Dark Chocolate Chunk

Quic Disc Simply Carbs Lemon-Lime

$16.68 for 12-pack

$21 for 12-tube case

Consider this a more decadent and nutritious version of a Butterfinger. It may not have the same crunchiness, but its organic creamy peanut butter with dark chocolate chunks will make you forget it only has 5 grams of sugar.

Even Quic Disc describes these chewable energy tablets as “similar in taste to a SweetTart candy— just not quite as tart.” They’ll also give you a different kind of sugar rush—one that contains 16 grams of carbs, plus electrolytes.

Photo: Oliver Baker

Honey Stinger Organic Energy Chews Cherry Cola

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HOW FAR WILL YOU TAKE IT

With spacious cargo capacity* and standard All-Wheel Drive with intelligence (AWD-i). Prototype shown with options. Production model may vary. *Cargo and load capacity limited by weight and distribution. ÂŠ2016 Toyota Motor Sales, U.S.A., Inc.

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

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

CADEL EVANS

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

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

Fitzgeraldâ&#x20AC;&#x2122;s pulse-pounding race reports from running, cycling, and triathlon reveal powerful new psychobiological principles you can practice to flex your own mental fitness.

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Wearable Tech Click here: Sneak peek of new wearable tech gear.

GEAR

Adva nced Wrist Bling B y Sa m W i n e b au m

photo: oliver baker

With GPS run watches becoming ever smarter, more efficient, phone-connected and around-the-clock useful, it was inevitable that the battle to stay on our wrists 24/7 and for all occasions would go upscale. These state-of-the-art running watches not only perform magnificently, but each in its own way seeks to make style statements through its design, screen quality and materials.

Suunto Spartan Ultra

Polar M600

Garmin fēnix 3 HR

$700–$850, depending on options

$330

$600–$1,500, depending on options

Suunto’s first color touch screen watch is a beauty. Rounder than the Fēnix and lighter by 15 grams, its three buttons are perfectly placed on the watch’s right side for easy reach. The touch screen performs superbly with sweaty fingers and is backed up in run control by buttons (which we discovered when caught in a downpour). The sapphire screen has a very intuitive user interface and the highest resolution of the three here. It is easy to view multiple data fields on the run. The crisp analog and digital faces change the personality of the watch for après run wear. Battery life is two hours longer than the Fēnix in training mode, but without the wrist heart rate of the others (due late this year in the tri-focused Spartan Sport). Spartan Ultra is loaded with multisport and vertical mountain features, but functionality is a work in progress—Suunto is continually releasing software updates. Styles include black and titanium bezels, and black and white stainless steel bezels.

In contrast to the burlier Garmin and Suunto models, the Polar M600 has lighter, sleeker, square design, and an open Android Wear operating system for its first wrist-based optical heart rate GPS and first model with a color display and touchscreen. The training features are superbly executed, but a bit harder to see on the smallish screen than on the others. It’s in between the Fēnix and Spartan in screen resolution. The M600’s color screen is made of the same Gorilla Glass found on smartphones. Android Wear provides access to more than 4,000 apps and even the ability to have the watch function as a standalone Bluetooth music player. iPhone users get the notifications, music control and phone features analogous to the other watches here. There are performance tradeoffs compared to the others: Battery life is 8 hours in training mode; one day (iPhone), two days (Android) when the phone is connected. It’s available in black or white.

Garmin’s top-end multisport smartwatch offers 16 hours of training with GPS and wrist heart rate, 40 hours in Ultra Trac mode, and two weeks in everyday phone-connected use. We particularly like its 24/7 heart rate monitoring to help gauge recovery. Incredibly rugged, the Fēnix 3 uses five buttons on both sides to operate the watch, but it doesn’t have touchscreen functionality. We found in-run scrolling of stats by buttons a bit more awkward than the easy swipe of other watches here. The screen is protected with a durable sapphire crystal and stainless steel bezel. The mostly monochrome display is very visible in all light conditions. The just-announced luxe Fēnix Chronos heart rate models ($900-$1,500) come with choices of titanium bezels and titanium hybrid bands, as well as steel and leather bands. Models without wrist heart rate function are also available in six style choices.

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Gear

Stand Out

Click here: 7 safety tips for running at night.

in the Dark By Allis on Pat t illo

Days may be getting shorter, but that doesn’t mean your dawn and dusk runs need to do the same. Instead, it comes down to being safe and prepared. With the right gear, including lights to help you see the way and reflective gear so others can see you, running in the dark can add an adventurous element to your training.

[1] Saucony Sonic Reflex Jacket, $135

[5] Night Ize Radiant 250, $50

Front and back reflective details hide in plain sight until they are illuminated by oncoming lights—then they turn into bold reflective panels with 360 degrees of visibility. Treated with a DWR coating, the jacket also delivers wind and rain protection.

Get 250 lumens of rechargeable brightness at a sweet price with this five-mode headlamp. It’s weather and impact resistant and takes just two hours to charge.

During the day or at the gym, these look like regular tights. But at night, headlights illuminate bright panels of reflectivity for safe running.

[3] FlipBelt Reflective PT Belt, $33 Add high visibility, 360 degrees of reflectivity and pockets to any running outfit with a soft, stretch belt. Belts are sized XS to XL for a stay-put fit.

[4] Petzl Reactik+, $110 Not only does the rechargeable Reactik+ have 300 lumens and reactive lighting technology that adjusts brightness based upon ambient light, it syncs with the MyPetzl Light app for a quick check of remaining battery life.

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For those who aren’t a fan of headlamps, hands-free lights are a creative solution. Wear the overhand design on its own or with gloves in cooler weather. They come in a pair and are rechargeable and weather resistant.

[7] Brilliant Stickon Reflective Safety Strips, $10 Add reflectivity to any piece of gear or apparel (like running costumes, packs, water bottles or poles) with easy-to-use reflective tape strips. The tapes come in red, green, blue and black and each package contains 30 square inches.

[8] Asics GT-2000 4 Lite Show Shoes, $135 Cushioned comfort is ready for winter running with a weather resistant upper and extra reflective accents. 10 mm drop, 11.2oz men’s (pictured), 9.1oz women’s

photo: oliver baker

[2] Sugoi Titan Zap Tight, $85

[6] RunLites SLING, $16

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Click here: Find out which other celebs are running the 2016 NYC Marathon.

Her music career seemed to be taking off, but then Jax was diagnosed with thyroid cancer. The 20-year-old New Yorker is using running to overcome it and keep her on a healthy track. Her next challenge? This yearâ&#x20AC;&#x2122;s New York City Marathon. BY A LLIS ON PAT T ILLO // PH OTOS B Y M ATT H A R B I C H T

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ax’s life has been a whirlwind since her third-place finish on season 14 of American Idol in 2015, and the release of her first two singles, with more on the way. But the characteristically bubbly 20-year-old singer—born Jaclyn Miskanic—was feeling down and lethargic during an American Idol tour last spring. She chalked it up to the rigors of life on the road. Instead, doctors found 18 tumors on her thyroid—12 of them cancerous. The diagnosis was all the more terrifying because there was a family history. Surgery was the best treatment for Jax but her grandfather recently lost his voice after a similar procedure. That’s a scary prospect for a young professional singer, especially

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one who was just starting to establish herself. “I was totally MIA for like two months when I first found out about and was dealing with my cancer,” JAX says by phone from Nashville, where she’s working on some new songs. “Now I almost feel guilty. That’s why I decided I needed to share my story.” Jax credits her mom, Jill, a schoolteacher in New York, with going into “FBIinvestigator mode” to find the best possible surgeon and team. Her research worked: Jax is currently recovering— and still receives radiation treatments. Her powerful voice is intact, although some say it’s slightly raspier. But Jax, who counts Janis Joplin as one of her idols, doesn’t mind that.

And one thing that’s helped her deal with her diagnosis and treatment for thyroid cancer is running. In fact, she plans to run the New York City Marathon on Nov. 6 for the charity group Tuesday’s Children, an organization that supports youth affected by terrorism. Born in East Brunswick, N.J., and a New Yorker since the age of 12, she says the city is her hometown. Her parents both grew up in Brooklyn, and her father, a retired firefighter, was a first responder on September 11, 2001. She knows that running the city’s signature race is a big moment. “It’s a statement for me to say I’m the healthiest I can possibly be and that I’m feeling strong,” Jax says. “I also want to show others who may be dealing with cancer that there’s hope and

“For me, working in the studio, writing and creating is just as cathartic as running. They go hand in hand as far as being able to relax and sort my mind.” you can get through it.” Though she keeps a busy schedule, Jax normally runs 6 to 8 miles a day, even while touring, then a long run once a week. (She just ran her first 14-miler.) “I feel the healthiest when I’m

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in a workout regimen,” she says. “Thyroid issues in general mess with your immune system, and my immune system has always been wacky. Running, especially training, is keeping me on track and motivated. Running has always been really therapeutic for me. If I’m stressed or going through something tough, you can tell because I’ll be ripped!” As for Jax’s running habits, this singer who’s been around music her whole life actually listens to music only sometimes on the run. And she sees unlikely similarities in her two passions. “Music pumps me up,” she says. “But when I have good scenery, I don’t listen to music. I like to hear what’s around me. I’m definitely in a creative state when I run. There are times when the run is almost over and I feel like I just started. It’s inspirational and good free space for my brain. For me, working in the studio, writing and creating is just as cathartic as running. They go hand in hand as far as being able to relax and sort my mind.” But she probably couldn’t take all this on without the help of others. She hates running on treadmills and prefers to run outside. But in light of the recent fatal attacks on runners in New York, she runs with someone when she runs at night. Then there are also Jax’s fans. Even with a couple of singles, “Forcefield” and “La La Land” to her name, she feels that she didn’t have as much of a voice or spotlight before cancer. “I sill keep in touch with a girl I met in Texas while I was on tour,” Jax says. “She’s 5 and

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has had cancer her whole life. But she reached out to thank me for sharing. It’s really nice. Especially knowing some will be out during the marathon too!” One particular fan she hopes to see at the finish line is her 18-year-old brother, Matt, with whom she’s close, and who recently finished Marine Corps boot camp. “He still needs to remember who’s boss!” Jax says. “But seeing him at the finish line would be a great motivator for me.” And finally there are all the people she’s running with on behalf of Tuesday’s Children. (Jax says a related organization, Families of Freedom Scholarship Fund, helped put her and her brother through school.) “It’s cool to be part of a team,” she says. “I know that I’m training with people even if we aren’t actually running together. It’s definitely a motivating factor. We’ll all have a pasta dinner and a post-race party when we’re in New York. It’s going to be great!” In her first marathon, she’s not running for time, of course— her goal is simply to get to the finish line in her bright orange Nike Air Zoom Pegasus 33’s and enjoy herself. Until then, this busy pop star will continue to be on the move and hard at work, with an appropriately pop-star buildup to the race: She’ll be releasing a new single in time for the marathon.

You Can Help! To donate for Jax’s charity connected to her run, go to Crowdrise.com/jaxpack.

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Celebrities on the

When it comes to running, celebrities, famous personalities and big-name athletes in other sports are just like the rest of us. OK, so they typically get free race entries, but they often raise a lot of money for charity too. And just like us, they all lace up their shoes one at a time and put the training in to reach the finish line—well, some of them do better than others at that part! Here’s a collection of runners you might have seen on TV, in the movies, at a concert or somewhere other than your local running club.

Will Ferrell

Actor Will Ferrell has run three marathons New York City (2001, 5:01), Stockholm (2002, 4:28) and Boston (2003, 3:56). He started running when he was part of the cast of Saturday Night Live in the 1990s and still runs 4 to 6 miles a day several times every week. “I love what running does for your mind and the great release you get from it,” he says. “Whenever I run, I get these great ideas. I learned from working out with Gary Kobat [a Los Angeles–based trainer] to run without headphones and music so I could focus and get into my thoughts.”

Natalie Morales

Natalie Morales of NBC’s Today show ran the 2014

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Boston Marathon in a pink “Team Corcoran” shirt to honor Celeste Corcoran, a 2013 bombing victim who lost her legs as a result of one of the bomb blasts. Morales, an accomplished runner and triathlete, finished in 3:34:45.

Heidi Klum

Model, fashion designer, TV host and entrepreneur Heidi Klum is a frequent runner and has developed a line of clothing and shoes for New Balance. “Sometimes I jump on the trampoline with my kids or take a hike with my dogs in the canyon by my house,” Klum says. “Sometimes I run for 30 minutes on my treadmill, but I prefer to be outdoors.”

Ben Gibbard

Singer, songwriter and guitarist Ben Gibbard runs about 50 miles per week, even when he’s on the road touring with Death Cab for Cutie and The Postal Service. He started running in 2007 after he quit drinking. In 2011, he finished his first marathon in 3:56 and in 2013 completed his first 50K trail race.

Ethan Hawke

This 45-year-old actor in such films as Training Day and Boyhood ran the 2015 New York City Marathon in 4:25:30 with his wife, Ryan, to raise money for The Doe Fund, which aims to develop programs that meet the needs of

a diverse population working to break the cycles of homelessness, addiction, and criminal recidivism. Hawke ran evenly throughout the race, with a 2:10:30 split at the halfway point and 2:15:00 over the back half.

Sean Astin

Los Angeles native Sean Astin ran cross country at Crossroad High School in Santa Monica. The actor rose to fame as Mikey in The Goonies before joining the fellowship of The Lord of the Rings and Teenage Mutant Ninja Turtles. He’s run numerous marathons (and owns a 4:25 PR), has twice run the JFK 50-miler in Washington D.C. and also finished the 2015 Ironman World Championship.

photo: Ryan Bethke, Josiah Kamau/uzzFoto/Film Magic, Scott Draper, Jeff Clark

Click here: Famous people who run fast marathons.

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Nicholas Sparks

John Anderson

This ESPN SportsCenter anchor was a standout high jumper in high school and went on to jump at the University of Missouri. He ran the 2010 New York City Marathon in 4:44:52 in support of the Pat Tillman Foundation and was one of the anchors for ESPN’s coverage of the 2013–2015 races through New York’s five boroughs.

Christy Turlington Burns

This model, global maternal-health advocate, author, director and producer is a frequent runner. She’s run the New York City Marathon twice (4:20:47 in 2011 and 4:35:32 in 2013) and now runs to raise money for “Every Mother Counts,” an organization she founded in 2010.

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Mike McCready

Pearl Jam guitarist Mike McCready played the national anthem and then ran the 2013 Rock ‘n’ Roll Half Marathon in 2:13:59 with former New Orleans Saints player Steve Gleason and other supporters of Team Gleason, Steve’s foundation to raise awareness for ALS.

Alicia Keys

The 35-year-old mother of two and acclaimed singer and actress ran her second marathon last fall in 5:50:52—but her first in New York, where she was born and raised. She raised money for Keep a Child Alive, a nonprofit she co-founded which helps deliver HIV medication to African families in need.

Fabrice Hardel

Fabrice Hardel, the executive chef at The Westgate Hotel in San Diego, ran the 2007 San Diego Rock ‘n’ Roll Marathon in 2:53 on a whim. Now he’s run five marathons and more than 30 ultra-distance races, including the 135-mile Badwater Ultramarathon. His next goal is to break 2:30 in the marathon.

Click here: Read about celebrities who run.

Tiki Barber

This 41-year-old former NFL running back and current media personality ran the New York City Marathon last year for the second straight year, improving his time from 5:14 in 2014 to 4:50 last year while running for the PitCCh In Foundation. He’s ranked 26th on the NFL’s all-time rushing list. He improved on last year’s race, but he struggled in the second half after going through the first half in 2:03:38.

Bill Belichick

This four-time Super Bowl champion head coach of New England Patriots finished the 2014 Country Music Half Marathon in 2:36:46 with his then-fiancé Linda Holliday, who was running her first half marathon. “It was a great run,” he said afterward. “I came out to support Linda in her hometown race for her first half marathon.”

Ellie Goulding

British singer/songwriter Ellie Goulding regularly takes to the pavement for a 5- or 6-mile jaunt—even while on tour—and often invites fans to join her on her Facebook page. Goulding, who recorded the hit single “I Need Your Love” with Scottish DJ Calvin Harris, ran an impressive 1:41:33 at the 2013 Nike Women’s Half Marathon in Washington, D.C., and finished 362nd out of 15,000 runners.

Valerie Bertinelli

Actress Valerie Bertinelli ran the Boston Marathon in 2010, just four days before she turned 50. “I am so high right now, more high than if I’d had a bottle of champagne!” Bertinelli told People Magazine just after running the 26.2-mile race, her first marathon, in 5:14:37. “I feel euphoric!”

photo: Ben Pigao, nina subin, Courtesy Every mother counts, Scott Draper, peter baker

Before acclaimed author Nicholas Sparks heads to the office to write his novels, he goes for a run. His best-selling books like The Notebook, Message in a Bottle and Safe Haven, and the movies that each inspired, provide a generation with a definition of love. He’s a former collegiate runner at Notre Dame, where he was part of the school-record 4x800-meter relay team.

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Alexi Pappas, Garmin-sponsored elite runner, ﬁlmmaker, 4:44.56 miler

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Click here: Read about a fun running happy hour program in Chattanooga.

Jeff and Amy Seibel (facing page) have built Ghost Runners Brewery from their passions for running and craft beer. The brandâ&#x20AC;&#x2122;s signature 5K IPA was bottled for the first time in September.

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Click here: Read about more beers brewed for runners.

Brewing Beer for Runners Ghost Runners Brewery has built a reputation for premium beers and a connection to a healthy, running-based lifestyle By Bria n M etzl er // Ph otos b y Pi er r e Rob i c h au d

Jeff Seibel is reluctant to admit that he hasn’t had a lot of extra time to run lately. As the co-owner and head brewer at Ghost Runners Brewery in Vancouver, Wash., he’s typically at work by 4 a.m. and often doesn’t leave until the early evening. But that makes the easy 5-mile runs he logs a couple of times per week all the more satisfying, especially if he is joined by his wife, Amy, who is the co-owner and chief financial officer of the growing business. “The world of commercial brewing is a busy, busy world,” he says while checking the alcohol content of the brewery’s 5K IPA as it’s being prepared for its first bottling. “But this all started because of running.” As running has exploded in popularity in recent years, it’s become a much more social endeavor and, as a result, beer and running have seemingly been inexorably linked in recent years—with races, running groups, social events and even running retail stores getting in on the mix. As the name might imply, Ghost Runners Brewery was built on a foundation of those two passions and sits at the

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runner who was also into homebrewing. It wasn’t long before they were talking about starting their own brewery and, after some initial meetings and fundraising, they launched Ghost Runners Brewery in 2012. crux of those trends. And it’s precisely how Seibel got to where he is. About six years ago, he watched his wife compete with a friend in a Muddy Buddy ride and run 10K event near Portland, Ore., and that sparked a mid-30s fitness kick of his own. The next year he and his wife did the Muddy Buddy event and finished second.

They started small—in an 8-foot by 10-foot shed in Seibel’s backyard—but they honed their craft and started selling beer to local restaurants. As their reputation grew and the demand for the beers increased, they signed on with three distributors and soon they were selling their brews in several regional markets across Washington.

“That was a big rush, a pretty big thrill,” Seibel admits. “I didn’t know running could be fun. I used to think, ‘Running? Well, that’s stupid. Why would you go out and run?’ But that’s when it hit me, and after that I sought out 5Ks here and 10Ks there, and eventually half marathons.”

All along, their goal was to differentiate the brand by creating finely crafted beers using the best ingredients and equipment while also forging a connection to a healthy lifestyle. The name “Ghost Runners,” Seibel says, is meant as a euphemism for that euphoric “runner’s high” that so many people experience when they get fit.

At the time, Seibel was a craft beer aficionado and a budding hobby brewer who developed a friendship with next-door neighbor Rob Ziebell, who just happened to be an avid

“It’s about that kind of endorphin-infused, athletic high you can get from running,” Seibel says. “You’re out there on a 10- to 12-mile run and by mile 4—Boom!—you’re

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cruising. Your legs are good, your breathing is good. You feel like you could run 200 miles that day. It’s that relatable endorphin high that people get that transcends all types of athletic endeavors.” The connection between beer and running is natural, Seibel says, especially in the Paciﬁc Northwest. It’s why all of its beers are named with running terms: 5K IPA, Negative Split Stout, Hellacious Repeats Double IPA, Strong Leg Imperial Stout, Hydration IPA, Turkey Trot Winter Dark Ale and Pace Breaker Oatmeal Pale Ale, just to name a few.

He confesses they had to change the original name of the stout beer—Fartlek Imperial Stout—because some servers were understandibly having a tough time communicating what that actually meant to non-runners. Otherwise, business has been going gangbusters. In the spring of 2015, they opened a new, 3,000-square-foot brewery and

BEER MILE MADNESS!

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1,000-square-foot taproom. That allowed Ghost Runners to go from a one-barrel facility to a 10-barrel brewing operation. When it opened, the business was producing less than 20 barrels per month, but it has since increased to nearly 60. Ghost Runners recently won its first award—a silver medal from the Washington Beer Awards for its Phantom Rojo Imperial Ale—and it has submitted several beers for consideration to this fall’s Great American Beer Festival in Denver. Just recently, it started bottling some of its beers for the ﬁrst time—the 5K IPA and the Phantom Rojo—to be sold at retail stores, and soon it will be expanding its warehouse and tap room.

Click here: How to run a beer mile.

Not surprisingly, Ghost Runners has sponsored a lot of regional running events—most notably the Vancouver USA Marathon— and running groups. It has regular fun runs that start and end at its facility, as well as a Halloween-themed costume run. It organized the ﬁrst oﬃcial Ghost Runners Brewery Beer Mile event last October and attracted about 80 runners. Local runners and fans of the brewery haven’t stopped talking about it, so it will no doubt be reprised this fall. “Most people I know that run also drink beer,” Seibel says. “Most people I know that drink beer also run or should run. It’s a natural connection.”

Canadian runner Corey Bellemore lowered the world record for the beer mile twice this past summer. On July 28, at a beer mile race in Windsor, Canada, the 21-year-old Bellemore took 8 seconds off the existing record with a 4:39.56 effort. (A beer mile consists of drinking a 12-ounce beer, then running a lap on a 400-meter track and repeating that process three more times as fast as possible.) Then three days later he dominated the second annual Beer Mile World Classic in London (left), winning with a 13-second margin in 4:34.35. Brandon Shirck, who placed third in the London race in 4:49.28, had lowered the U.S. record to 4:47.72 on July 17 in Aptos, Calif., good enough for ﬁfth-best on the Beermile.com list of records. American Erin O’Mara was the women’s winner at the BMWC in London in 6:43.35, well off the 6:08.51 women’s world record she set in in Austin, Texas, in 2015. How fast are those times? Consider that it’s hard enough for most people to drink four 12-oz. beers in less than 5 minutes, let alone run a fast mile while slurping down four brews.—B.M.

PHOTO: COURTESY OF THE BEER MILE WORLD CLASSIC

“People in the Northwest are active and experience that feeling you get from exercising outdoors,” he says. “That’s what we gravitated to and why we symbolized ourselves as a running-themed brewery. You’re capturing people’s identities when they see one of our bottles or our logo and they say, ‘Yeah, I’ve run a 5K’ and they connect to the healthy aspects of being active and enjoying a good beer.”

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Click here: Read about “5 Boroughs, 5 Beers” in the NYC Marathon.

Beer Run Malty beverages have a special place in many runners’ hearts By M ark E ller

Many humans the world over enjoy the alcoholic drink made from yeast-fermented malt and flavored with hops, as they have for millennia. (It should be said that for some people, particularly those with certain diseases or a family history of problems with alcohol, imbibing beer or any other form of alcohol is a really bad idea.) The running community is, more or less, part of the human race and therefore beer has been adopted into many of our own traditions. Is beer’s significance to runners a good thing or a bad thing? The answer you receive will certainly depend on who you ask. Rod Dixon, the gifted and versatile Kiwi who won Olympic bronze in the 1500 in 1972 and won the New York City Marathon in 1983, once said, “All I want to do is drink beer and train like an animal.” On the other hand, Frank Shorter, who won Olympic gold in 1972 and silver in 1976 (both times in the marathon) has written about the abuse he suffered at the hands of his alcoholic father. Beer has both good and bad qualities, it would seem. Here’s a short list of some of the upsides and downsides from a runner’s perspective.

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Two-time U.S. Olympian Nick Symmonds is also a noted beer mile runner.

The Good

Much has been written about the health benefits of moderate red wine consumption, but some of that praise can be directed to beer as well. The ethanol in beer has been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Beer consumption may also reduce the risk of kidney stones, and it provides a respectable dose of B vitamins, including folate, niacin and riboflavin. (Cue the “Mmm…riboflavin,” murmur from Homer Simpson.) Drinking beer is also associated with higher bone density, perhaps because of the high silicon content.

The OK

Downing a cold one immediately after a hard run or race isn’t the best idea if you’re looking for optimal recovery. Multiple studies suggest that alcohol impedes tissue repair and decreases the amount of glucose your aching muscles will absorb. However, most beer isn’t as dehydrating as you may have feared. A typical pilsner-style beer contains 4-6 percent alcohol, which means there’s a lot of water to counteract the diuretic effects. One recent study found that athletes who rehydrated with a moderate amount of beer after running for an hour in a heated room showed “no deleterious effects on markers of hydration in active individuals.” Does that mean you should rehydrate only with beer? Probably not.

The Ugly

Alcohol abuse and alcoholism are major risk factors in human health. Remember that everyone’s physiology is different—so a few post-run beers (preferably chased with some water) might be an enjoyable celebration for one runner, but it might be a beer too much for somebody else, and for another person even one drink could be a disaster. One drink is usually equal to 12–16 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits. Know your limits, and strive for a healthy, moderate approach to alcohol consumption.

photo: John Jefferson

Runners are not, of course, the only sporting community that claims a special affinity for beer. Hockey players have been known to down a few Molsons or Labatts, eh? Mountain bikers seem to enjoy their extra-skunky microbrews, and some adult softball leagues make the Hash House Harriers (a tradition started by British expats in Southeast Asia that combines drinking games with running) look like an abstinence program.

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y a w a t e G n m u t u Redefined A

four seasons of outdoor recreation microbreweries | wine tasting | dining shopping | casinos | lodging Sleeping Bear Dunes National Lakeshore

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TraverseCity.com | 800-TRAVERSE

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Running Shoes + Fresh Microbrews A glance at two American running stores that sell shoes and serve beer too

Click here: See a video about Shoes & Brews.

Shoes & Brews Shoes & Brews opened in Longmont, Colo., in 2014 as the first full-fledged beer and running operation in the U.S. On one side of the building, it’s a full-service running store with an artfully designed shoe wall and all the apparel, accessories and nutritional items you’d find at any running shop. But this store also has 20 microbrew taps that pour good beer from the best breweries along Colorado’s Front Range. In what should come as no surprise, it was started by a group of enterprising young runners (including three former track and cross country teammates at Colorado State University) who have a hankering for craft beer. “I think it’s all about relaxing and spending time with your friends and the people you run with,” says co-founder Colin Anderson, 26, who pitched the idea to numerous friends and potential investors, including his dad, Roger, who helped get it started. “In college, after a track meet, we’d

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all get together and have a beer and celebrate, and that’s something all runners like to do.”

that if he’d run 3 seconds slower, it would have cost him 43 cents more for the beer!)

Technically, the store and bar are separate operations (physically and financially), but they’re under the same roof and share a logo. The two sides of the business are connected by a door in the middle of a short hallway, but runners and beer drinkers can visit either side freely.

Shoes & Brews has a liquor license that allows it to both serve and brew beer. Although it started brewing on a very small scale in 2014, head brewer and co-founder Roger Anderson has been fine-tuning his recipes and manufacturing process and now the store produces just under 100 barrels per year. Its most popular beers are the Hef-Yeah! (a traditional unfiltered Hefeweizen) and the Negative Split IPA (an India Pale Ale flavored with Colorado-grown Cascade and Chinook hops).

Shoes & Brews hosts popular weekly fun runs on Thursday nights and it has hosted a few 5K races that start at the nearby Left Hand Brewing Company and finish at the store. Then there is the Run for Beer 800m Road Challenge, in which you determine the price of your first pint of beer by the time you run. For example, if you can run 3:30 for that half mile, you pay $3.30 for your beer. The fastest time (and least expensive) beer on record? That belongs to 2008 U.S. Olympian Billy Nelson, who ran a 1:57.10 and paid just $1.57 for his beer. (He jokes

“Shoes and Brews is a business built on two passions coming together,” says co-founder Ashlee Velez, 30. “We jsut wanted to create a social environment where you could do both in the same place.” For more about Shoes & Brews, see page 64.

photos: Pamalyn Simich

Longmont, Colo.

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The Running Shop and Hops Morgan Hill, Calif.

Paul Rakitin has been a committed runner and an aficionado of good beer for as long as he can remember. He started running in grade school and has never stopped, running every distance and qualifying for the Boston Marathon.

photos: Jason Weed

After serving in Afghanistan as an Army medic a few years ago, he wanted to go into business for himself, particularly in a situation that would cater to both of his passions. He opened The Running Shop in July 2013 purely to get into the specialty running retail business, but he always had the urge to serve beer too. So not long after he heard of Shoes & Brews opening in Colorado, he decided to take the next steps. This past summer, he and his wife, Rene (pictured, top right), relocated the running store to a new, 3,000-square-foot location in downtown Morgan Hill and reopened with a new section of the business—a taproom that serves up 54 different beers (including four with nitro taps). They changed the name to The Running Shop and Hops, and, so far, business has been booming. “I had been thinking about this idea for about

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Click here: More photos from The Running Shop & Hops

six years, but I didn’t have the funding to get it off the ground back then,” says Rakitin, 39, who has been running for almost 30 years. “I approached a handful of people early on and a lot of them looked at me like I was crazy, but to me it was a natural progression of what running has become and a natural synergy between the two types of the business.”

in,” says Rakitin. “It’s difficult to find places that are truly kid-friendly and not feel awkward about bringing your child to a craft beer room. We have a different environment than a standard tavern, but that’s exactly what my wife and I wanted to create as a business and for the town and I think it’s been well-received.”

The two sides of the business are separated by a pair of artisan-crafted 8-foot by 12-foot swiveling steel doors, but the connection is virtually seamless. The interior of both sides has been finished in reclaimed wood, steel and fixtures Rakitin salvaged over the past year, including plenty from the old automotive shop that formerly occupied the building. Runners can visit the retail shop without being overwhelmed by the taproom and vice versa. The business has a beer-only liquor license and it serves snacks, but customers are allowed (and encouraged) to have food delivered from local restaurants. Combined with a large patio and a kids’ play area with games, it’s become a popular place for families with young children.

In addition to its Tuesday morning track workouts, the store has also organized and sponsored a few races. But the biggest splash has been made around its weekly Beer Run—a 4.5-mile social fun run held every Thursday night. When runners return from the easy jog, a low-key gathering morphs into a casual, extended happy hour with beer specials and meals from food trucks.

“It’s been cool to see so many families come

“It definitely brings more people together,” says Zachary Abrams, one of the running store managers. “It’s a good way to get together after a run, no matter if it’s a hard workout or an easy run. It doesn’t really matter what kind of runner you are, it’s more about hanging out. There are a lot of people who come in who are really into local breweries and craft beer.”

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43 Click here: The best road running shoes for this fall.

FALL 2016

TRAIL RUNNING SHOE BUYER’S GUIDE

TOOLS for the TRAILS The 10 best new shoes for running off-road this fall TEXT BY ADAM W. CHASE & BRIAN METZLER PHOTOGRAPHY BY OLIVER BAKER

Shoe weights listed in this review are based on men’s size 9.0 and women’s size 7.0 For more current road and trail shoe reviews, go to Competitor.com/shoes

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Click here: Tips on buying trail running shoes

Montrail Rogue F.K.T., $110

Brooks Mazama, $140 For years, Brooks offered a couple of trail shoes aimed at training, but it didn’t have a true speed merchant intended for fast racing. That all changes with the Mazama, which is part trail shoe, part badass rally car. It’s a stable-riding shoe that serves up amazing proprioceptive “feel” for the trail while still having enough foam and protection (including a forefoot plate) against roots, rocks and other obstacles. An interior booty keeps the foot locked down and the tongue in place, while the exterior mesh is durable enough to handle the trails. It’s light, agile and energetic, yet it’s willing to be a true mountain mauler in short doses. The sticky rubber bi-directional outsole offers great traction and allows this shoe to be versatile enough to tackle just about any kind of terrain from roads to gnarly technical rocky routes. Overall, it was the handsdown favorite of our wear-testers. Weights: 9.2 oz. (men’s), 7.7 oz. (women’s) Heel-Toe Offset: 6mm; 23mm (heel), 17mm (forefoot)

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Montrail was one of the original trail running brands back in the 1990s and after some corporate changes, it’s being reincarnated with the help of parent company Columbia. (Its shoes will be co-branded as Columbia-Montrail beginning in 2017.) The Rogue F.K.T. is a fairly lightweight, lowto-the-ground trail cruiser built off a one-piece mesh upper, one-piece FluidFoam midsole and one-piece aggressively lugged outsole. Although that might seem a bit simplistic, it’s how the pieces integrate that makes this shoe special. The multi-density midsole is the key—it offers slightly more softness in some areas and slightly more firmness in others, which allows for a harmonious, easy-flexing ride in which your feet are in control but are also subtly guided and stabilized by the shoe. It’s a narrow-fitting, performance-oriented shoe with great proprioceptive feel for the trail and just enough protection (a reinforced toe bumper and a rock plate) to make it viable for running on moderate to gnarly terrain. Weights: 10.1 oz. (men’s), 8.2 oz. (women’s) Heel-Toe Offset: 10mm; 18mm (heel), 8mm (forefoot)

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Click here: See Saucony’s award-winning Xodus ISO trail shoe

Skechers Performance GoTrail, $105 This maximally cushioned trail shoe is a comfortable cruiser that rides smooth and soft on mild to moderately technical terrain. Despite all of the cushioning, it’s very stable—largely because the midsole foam isn’t marshmallowy soft— and not prone to rolled ankles like some high-off-the-ground trail shoes. The plush interior and slightly wider toe box give it great long-haul comfort, and our wear-testers definitely liked it for long trail runs. While it doesn’t necessarily inspire all-out speed for short-distance racing, it’s agile and flexible enough to run at faster tempo paces. The segmented rubber outsole provides reliable traction on most surfaces and allows for greater flexibility. It doesn’t have a rock plate, but that’s mostly a non-issue because of the thick foam under the forefoot. Weights: 9.4 oz. (men’s), 7.1 oz. (women’s) Heel-Toe Offset: 4mm; 24mm (heel), 20mm (forefoot)

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New Balance Fresh Foam Gobi Trail, $95 The new model is a legit lightweight trail shoe, but it also gained some buzz for its lifestyle appeal too. It’s perhaps best understood as a close cousin of the New Balance Fresh Foam Zante 2 road shoe with a little bit more traction from a low-profile knobby outsole tread. While it can suffice for semitechnical singletrack trails, it’s most at home running smooth dirt trails, gravel roads and those types of runs that have a bit of trail and roads. Like the Zante 2, it has a snug, performance-oriented fit and a cushioning profile that feels low to the ground but in reality has a sensible amount of foam underfoot. It’s equally fast and light and can run at just about any speed. But given the snug fit and modest cushioning, its sweet spot is running mild to moderate terrain for an hour or less. Weights: 8.7 oz. (men’s), 7.2 oz. (women’s) Heel-Toe Offset: 6mm; 24mm (heel), 18mm (forefoot)

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Click here: Watch a video about Zach Miller living and training on Pikes Peak

Salewa Lite Train, $129

Altra Lone Peak 3.0, $120 Altra has continued to refine this wellcushioned trail running shoe with a new upper that offers more sidewall protection and greater durability for hardscrabble terrain. It also has a reconfigured dual-density rubber outsole that grips anything and everything out on the trails. It retains the full-length, flexible rock plate sandwiched between a layer of shock-absorbing foam and a layer of energy-returning foam. As with all Altra shoes, this one is built on a zero-drop (or level) platform and has a spacious foot-shaped toe box that allows toes to wiggle and splay while running. Our wear-testers loved the soft (but not mushy) cushion underfoot and the snugged-down fit provided by the cohesive saddle and lacing system. We found it to be a very versatile shoe that excels on all types of terrain from dirt roads to technical, craggy trails. Weights: 9.7 oz. (men’s), 8.0 oz. (women’s) Heel-Toe Offset: 0mm; 25mm (heel), 25mm (forefoot)

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A light and fast trail running shoe built on minimalist design cues, the Lite Train is a nimble, low-to-the-ground speedster that serves up amazing traction on all types of terrain. It could be a racing flat for fast workouts and shorter-distance races or an everyday trainer for those who prefer a sleeker, uninhibited shoe on the trails. It fits a bit narrow, doesn’t have a rock plate and doesn’t offer much protection for running on technical, rocky terrain, but it’s a dream on smooth dirt trails, gravel roads and more moderate mountain trails, especially for those who typically run with a quick leg turnover. Our testers raved about the multi-direction outsole and the inherent energy this shoe seemed to produce. Weights: 9.0 oz. (men’s), 7.7 oz. (women’s) Heel-Toe Offset: 5mm; 17mm (heel), 12mm (forefoot)

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Click here: Pros and cons of waterproof shoes

Salomon SpeedCross 4, $130 If you mostly run on surfaces other than smooth hardpacked trails—sloppy wet mud, slippery and unstable gravel and rock, loose dirt, slick grass, marshy singletrack, fire roads or anything else— this a shoe you should consider. The classic array of knobby outsole lugs offers reliable traction on a surprising number of surfaces, wet or dry. The only place it won’t seem great is on the roads, but that’s OK because you probably have plenty of shoes for pavement running. The SpeedCross 4 is nimble and fast enough that it could be an idea trail racer, but sturdy and cushioned enough to be the tool of choice for easy long runs too. Salomon’s speed lace system is a top-notch feature that offers a near-custom fit and keeps laces tucked in a pouch out of the way. Weights: 10.5 oz. (men’s), 9.0 oz. (women’s) Heel-Toe Offset: 11mm; 33mm (heel), 22mm (forefoot)

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The North Face Ultra MT Winter, $170 Yes, this is a high-top trail running shoe! It’s one of the first of many in this new category that have launched this past summer aimed at providing optimal weather protection and ankle support, no matter if you’re running mountain trails or snowy sidewalks. We liked the Ultra MT because it’s a legit trail running shoe at its core that is enhanced by a zip-up, all-weather bootie and an innovative Vibram IceTrek sticky rubber outsole designed specifically to adhere to cold, icy surfaces. The shoe under the bootie is essentially a low-top version of The North Face’s nimble Ultra MT trail runner, which has a forefoot rock plate for protection and a one-pull lacing system for a cinched-up fit. The zip-up shroud is mostly waterproof, except for the soft water-resistant collar secured above the ankle. Our wear-testers tried this out over the summer on wet and dry trails and slushy snowfields in the Rocky Mountains, and we’re confident it will be a protective dynamo later this winter. Weights: 12.2 oz. (men’s), 10.3 oz. (women’s) Heel-Toe Offset: 8mm; 25mm (heel), 17mm (forefoot)

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Click here: Sneak peek at 2017 running shoes

ASICS GELKahana 8, $85

Hoka One One Speed Instinct, $130 Lightweight and low to the ground, this shoe takes a cue from Hoka’s new line of svelte and speedy road shoes. Unlike its more thickly cushioned trail models, the Speed Instinct serves up a fast and agile ride with a more acute proprioceptive feel for the trail. Our wear-test team found it to have just enough soft cushioning in the heel and appreciated the slightly firmer and very responsive forefoot. With a full-length knobby rubber outsole, it offers consistent traction over all types of terrain at all speeds. The ride is soft, flexible and nimble without any structure to get in the way of the natural movements of your foot, but that also means it’s not a very inherently stable shoe. Our wear-testers pegged this as a great short-distance to mid-range shoe, ideal for sub-ultra racing, hill repeats and tempo runs. Weights: 8.4 oz. (men’s), 7.5 oz. (women’s) Heel-Toe Offset: 3mm; 22mm (heel), 19mm (forefoot)

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As much as ASICS is known for its smooth riding stability shoes for the roads, it’s been pushing deeper into trail running for the past several years and the new edition of the Kahana is a reflection of that. Designed off the dimensions and shape of some of its road shoes, the Kahana is built on a robust undercarriage that is highlighted by a durable and luggy outsole. The shoe offers up a road-inspired performance-oriented fit, but it runs like a 4-wheel-drive vehicle over rugged terrain. It’s billed as an entry-level trail running shoe with only modest trail-specific protection, but it’s a great choice for a metropolitan runner who typically combines paved roads, concrete pathways and non-technical dirt trails. Although it’s not as light or agile as many of the shoes in this review, it has plenty of cushion for all types of running and the outsole can handle burly terrain as well as smooth trails and paved roads. Weights: 11.9 oz. (men’s), 9.9 oz. (women’s) Heel-Toe Offset: 10mm; 29mm (heel), 19mm (forefoot)

9/14/16 3:40 PM

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first lap Training

Click here: 7 essential tips for trail running

What Goes Up… Mastering downhill trail running

Photo: istockphoto.com

By Lisa Jhu ng

Technical trail running— where you’re negotiating rocks, roots and the like— can be challenging, even on flat and uphill terrain. Add the speed generated by gravity and downhill trail running can be an exercise in trying your hardest to not roll an ankle or take a sprawling fall. Get comfortable at it, however, and running a rocky, rooty, rutty or twisty downhill trail can be downright gleeful. You may have heard tips like “choose your line,” which means picking your way through a technical trail by taking the path of least resistance. Or the one about looking where you want to run instead of looking where you don’t (an old mountain biking trick). And you may have seen masterful trail runners with a wide arm swing for added balance. The historic Dipsea trail race, a 7.4-mile run over the hilly terrain between Mill Valley, Calif., and Stinson Beach, is one of the most famous technical races of all. We asked three-time winner Brian Pilcher for his tips on learning to master running downhill.

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1. Practice makes perfect

2. Shorten your stride

3. have a Quick turnover

4. Separate mind from body

“The first thing is specificity,” Pilcher says. Find a downhill section of trail that’s particularly technical and run it over and over again at various speeds. “You have to get over the fear,” he says. “Do it a lot, and you won’t be as afraid.”

“If you have a long stride,” Pilcher says, “you spend a long time in the air, and when you hit the ground, you brake.” The goal is to not break your speed, and therefore, shorter strides are better. Another benefit of short strides, he says, is being able to place your foot quickly and precisely.

Similar to a shorter stride, a quick turnover benefits a runner on a technical downhill. “Normally,” Pilcher says, “you’re worried about pushing off your back foot. But if you focus on picking up your back foot as soon as you put it down, you’re basically falling downhill—a good thing if you’re looking to run fast.”

Most downhill trails are preceded by uphill trails. In a race, your body will want (and need) to recover on a downhill. But, Pilcher warns, “Don’t let your mind recover. Somehow you have to separate the two.” Staying focused will help keep you from tripping up, and it’ll help you keep your speed.

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workout of the month 52

Training

Click here: How to run a marathon simulator workout

OUT AND BACKS

When performed with a negative split, these sessions teach great pacing and tempo endurance to help you finish fast. They’ll help you develop the tools to run all the way to the line.

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Time/Distance Description 10 min.

Easy running (Zone 1)

20–40 min.

Out-and-back intervals (Zone 3)

(The main set can also be repeated twice, such as 2 × 20 min.)

10 min.

Easy running (Zone 2)

Initially, you’ll find that your concentration and attention to holding constant leg speed and effort is significantly challenged. Often it will feel monotonous and like a countdown. As you perform the session more frequently, your focus on the task will improve, and the session will feel easier. Over time, you’ll often find you start the countdown much later into the session, but look forward to it.

Sample Workouts Time

Description

20 min.

11 min. out, 9 min. back

30 min.

16 min. out, 14 min. back

40 min.

21 min. out, 19 min. back

Excerpted with permission from One Hour Workouts: 50 Swim, Bike & Run Workouts for Busy Athletes by Scott Molina, Mark Newton and Michael Jacques (VeloPress, 2010).

PHOTO: shutterstock

Out-and-back sessions are very easy and can be done anywhere. Out-andbacks are a type of progression run in which your effort and pace increases during the second half of the run. The goal is simply to negative-split the session, running out to a point and returning at a faster pace back to the original point. Ideally, you’ll be able to return 1-2 minutes faster than the time it took on the outbound part of the run.

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COACH CULPEPPER 54

TRAINING

Click here: More coaching wisdom from Alan Culpepper

MAKING GOOD MID-RACE DECISIONS Expert insights on how to reach your racing goals B Y A L A N C U L PEPPER

H AVE A P L AN ( AND A BAC K U P P LA N )

S MA LL A DJ U ST MEN TS M A KE A B IG D I F F ER EN C E

TRUST YO UR IN STIN CTS— WITHIN RE A SO N

Making good mid-race decisions

When racing, small adjustments are magniﬁed and

or her instincts and allowing body and mind not to be limited by pre-

starts with ﬁrst recognizing that

have a larger eﬀect then in training. Missing a water

planning. Many of my best races—and those that propelled me to a new

running a successful race requires

station in a marathon, for instance, can result in major

level—happened by trusting my instincts during the race itself. I can tell

a race-day plan. Not only things

consequences later. Or adjusting your pacing by a

you, however, that in most instances this happens mid-race and beyond.

like what to wear, weather consid-

mere 5 seconds per mile can translate to minutes

Do not make the mistake of trusting your instincts too early in a race when

erations, transportation, parking,

saved later in a race. Recognize going into the event

your body and mind can trick you. I have heard too many times that a

meal planning, etc., but also devel-

that your adjustments should be subtle, with a level

runner felt good the ﬁrst few miles so they decided to just go for it and see

oping a race strategy to meet your

of ﬁnesse. Almost without exception, a mid-race

what happened. This rarely works out. However, there can come a time

speciﬁc objectives. You’re unlikely

adjustment should not be more than a slight alter-

mid-race when everything inside you is telling you to go and holding back

to be successful without first

ation to your original plan. Increasing or slowing your

would be a mistake. Or you know instinctually that falling oﬀ a pace group

knowing what your goal is and then

pace, latching onto a group that is near you, tucking

at a critical time in the race would lead to a total deterioration mentally

developing a plan that will help you

in behind a fellow competitor or altering mechanics

and physically. The key is recognizing in that moment if your instincts

reach it. This applies to your pacing

to help conquer a hill should all be modest. Mid-race

are truthful even if not necessarily logical. Having a plan is imperative,

range, fueling and hydration, route

is not the time to make an aggressive move, attack

understanding that adjustments must be subtle is critical but also listening

considerations like hills that will

a hill or to convince yourself that you should bank

to your instincts and trusting how you feel is essential. This is the art form

aﬀect your pacing/eﬀort level, and

time for later. When the circumstances demand that

of racing: Balancing the three aspects in just the right combination for that

weather elements that will play a

you make a decision, remind yourself to adjust with

day and for those circumstances. It takes practice but when honed will

role. It is also important to note

ﬁnesse and to not waste precious energy and focus.

lead to achieving greater results than you could have imagined.

that things may not go according to plan. That’s OK and should not be a surprise—the key is having one and being open to making alterations mid-race.

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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.

PHOTO: RYAN BETHKE

Most breakthrough performances are a result of an athlete trusting his

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Training Plan 56

Training

Click here: 6 tips to get you through your first ultramarathon

16 Weeks to Your First 50 K B y H al Koer n er

Just like you, I love to run. For a beginner, it sometimes seems as if there can never be too much of a good thing. Motivation and excitement mix and become a seductive elixir from which big gains evolve. I would caution you to take it slowly, however. Doing so helps you avoid injury, overtraining and burnout. Now, I know that the ultra-distance running attracts a certain personality to its door, and there are plenty of runs in here to take advantage of that zeal, but please heed the progressions in this plan if you are new to the distance. I promise it will help you keep on enjoying ultras for a long time.

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Fa rt lek s

Fartleks (“speed play” in Swedish) are designed to provide some change of pace for the legs, since most of the running at this time is at an easy pace. For fartlek training, run a one-minute surge every six or seven minutes for the entirety of the run. This surge is not terribly hard, perhaps 15 to 20 seconds per mile faster than your normal long-run pace. At the end of the surge, simply return to your relaxed rhythm. If you are having a hard time returning to your normal long-run pace, lower the speed of your surges.

Hi ll Rep eat s

Hill repeats are another tool for building strength, and they also give you greater confidence come race day. Locate a consistent grade on which to perform your repeats. The key is to do a sustainable effort for 90 seconds followed by a two- to three-minute cool-down, and to repeat this 10 times. Ideally, you would work this exercise into the designated run, perhaps running to your preferred

stretch of climb as a warm-up and back again for the cool-down.

Te m po R un s

Tempo runs are inserted during peak training weeks to enhance the feel of a race-day effort and to make your body more efficient for the duration of the event. The key is to work on your rhythm and tempo for an hour at a comfortably hard pace.

Tra in in g Race s

Although this plan does not specifically schedule preparatory training races, I urge you to factor these in. Putting yourself in race situations is a smart, useful and confidence-building strategy. Pushing yourself against competition isn’t something you can replicate with ease in your day-to day training. I find the pull of a race very motivating, and it helps to harden my legs for the big day. It always gives me leeway to make mistakes off the main stage and with less serious consequences. I would not recommend racing an ultra in advance of

a 50-miler or 100-miler any earlier than four weeks out from the day of your race. You will need to adapt your schedule to accommodate a slight taper going in and recovery coming out of these races.

Th e Pl a n

The plan is laid out to be progressive, with a healthy and exciting buildup of both mileage and appropriate intensity. You’ll find the weekly mileage to be straightforward and easy to follow. There are also targeted workouts in the plan, built in alongside your miles, which will build your strength and also give you opportunities to customize the amplitude of your workouts.

Reproduced with permission from Hal Koerner’s Field Guild to Ultrarunning (VeloPress, 2014).

Photo: istockphoto.com

INTENSITY WORKOUTS This plan will help you achieve initial success for the common 50K race distance (aka 31 miles). The mileage is easy enough to follow, but sometimes that isn’t enough to maintain a progressive build. Training is more than just putting in more and more miles, although that is certainly key. There also needs to be some intensity built into your training program. I am a firm believer that intense workouts must be separated by at least 10 to 12 days to allow for recovery and proper performance when called upon. With that in mind, I have suggested days on which to add one of the intensity workouts to your daily mileage. You will notice that these workouts generally follow a two-week cycle, to allow for other moderate training exercises that will exist within the plan and bring diversity.

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Training Plan Click here: A free half-marathont training plan.

Training

Week

monday

tuesday

wednesday

off

thursday

friday

saturday

sunday

total mileage

4 (a.m.) 4 (p.m.) 4 (a.m.) 6

8 4 (p.m.) 5 (a.m.)

8 5 (p.m.)

5 (a.m.) 5 (p.m.) 5 (a.m.) 8

off

5 (p.m.)

4 (a.m.) 4 (p.m.)

5 (a.m.) 5 (p.m.)

= Fartlek

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= Hill Repeats

= Tempo

RACE DAY!

= Additional mileage day

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C R O S S -T R A I N I N G 58

Click here: CrossFit drills for strength and flexibility

HOW PLYOMETRICS CAN GIVE YOU A LEG UP BY MACKE N Z IE L. HAVEY

TRAINING

VERTICAL JUMPS Stand with your feet shoulderwidth apart. Bend both knees, squatting your body slightly downward to recoil. With both feet, spring upward into the air, swinging your arms up for momentum. Be sure to land softly with your knees bent. Repeat 15â&#x20AC;&#x201C;20 times.

Research has shown that runners who employ plyometrics in their training perform better in time trials on less mileage than runners who only run. So why not make time for a simple plyo routine each week? Plyo has the potential to improve your overall strength and running economy by training eďŹ&#x192;cient muscle recruitment for the running motion. Start with a 5- to 10-minute warm-up before completing this plyometric workout. Try incorporating it into your training twice each week for starters.

HIGH SKIPS Skip forward, but instead of emphasizing forward movement, work to get maximum vertical height with each skip. To do this, drive your right knee and left arm upward and then alternate. Proceed for 20 meters, turn around and repeat.

Get set as if you were going to jog forward. Instead of driving your knees forward, bring your heels to your backside as you jog. Pick up your feet as fast as possible, focusing on cadence over the forward distance. Proceed for 20 meters, turn around and repeat.

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PHOTOS: OLIVER BAKER

BUTT KICKS

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

Click here: 4 key strength exercises for runners

SINGLE-LEG HOPS Pick your left leg up off the ground and hop forward as far as possible on your right foot. As soon as you land, fire off the ground again and continue hopping forward on the right foot for 15 meters. Then turn around and repeat on the other leg.

BOUNDING After getting a running start, begin bounding by exploding off the ground with each step and emphasizing the length of your stride. Work to go as far as possible with each step by driving the front knee forward. Proceed for 50 meters, turn around and repeat.

SINGLE-LEG BLEACHER HOPS Stand on one leg at the bottom of a flight of bleacher steps or stairs. Hop up a flight, walk back down, and repeat on the other leg. Complete two flights per side.

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RUN IT 60

Click here: Snoop Dogg will headline Rock ‘n’ Roll Las Vegas

community

Where and When to Race Fall is in full swing, and that means it’s prime racing season. That could mean shooting for a PR in a fall marathon, tackling a fall-color trail run or sampling ciders, microbrews or Halloween treats at a fun run. You’ve got plenty of choices when it comes to races this month—take advantage of the perfect running weather before it’s gone. B y J eff B a n ow etz

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

M a r at h o n s / H a l f M a r at h o n s Philadelphia Marathon Nov. 20, Philadelphia Philadelphiamarathon.com

Explore the City of Brotherly Love at this annual marathon, half marathon and 8K that features very flat and scenic courses. They open with a downtown start and tour of Center City before heading to Fairmount Park. The finish is in front of the Art Museum—but unlike Rocky, you won’t need to run up the steps.

Humana Rock ’n’ Roll San Antonio Dec. 4, San Antonio Runrocknroll.com/san-antonio

The final stop for the series in 2016, Rock ’n’ Roll San Antonio features a marathon, half marathon, two-person relay, 10K and 5K over the weekend. Enjoy music along the course, a headliner concert and a new flat course that includes visits to the San Fernando Cathedral, the San Antonio Museum of Art and the Riverwalk.

St. Jude Memphis Marathon Dec. 3, Memphis, Tenn. Stjudemarathon.org

For 15 years, this annual event has raised money for St. Jude Children’s Hospital in Memphis. Choose from the full, half marathon, 10K, 5K or 1-mile family race. You’ll get a tour of historic Memphis on the Boston-qualifying marathon course, plus run through the St. Jude Campus, where patients and their families will be cheering you on.

photo: Courtesy of Philadelphia Marathon

Philadelphia Marathon

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RUN IT Click here: North America’s hardest running races

community

5K to 15K Cantigny Veteran’s Day 5K Nov. 5, Wheaton, Ill. Cantigny.org

Burleson Suds Run Nov. 12, Burleson, Texas Burlesonwinecrawl.com

Dash to the Finish Line 5K Nov. 5, New York City Nyrr.org

Located in Chicago’s western suburbs, this 13th annual run is held at Cantigny Park, the former estate of Chicago Tribune publisher Col. Robert McCormick, which now houses several museums, gardens and a golf course. After touring the grounds during the race, check out the impressive First Division Museum.

Associated with the Burleson Wine and Beer Crawl, this 5K race and 1K fun run goes through Burleson’s historic district before the start of the festival. Finishers are provided their choice of a craft beer or white sangria to toast their accomplishment, and the post-run festival features plenty of live music and tasting.

Didn’t get into the New York City Marathon this year? This annual 5K run gives runners a chance to take part in marathon weekend festivities anyway. Runners will start at First Avenue and 44th Street, run across Midtown Manhattan and finish up in Central Park at the same finish line as the New York City Marathon.

trail

Xterra Little Mulberry Park Trail Nov. 12, Dacula, Ga. Dirtyspokes.com/little-mulberry-park

Peacock Gap Trail Run Nov. 19, San Rafael, Calif. Insidetrail.com

Pass Mountain Trail Run Nov. 12, Mesa, Ariz. Aravaiparunning.com/pass-mountain

This fifth annual 5K and 10K trail run will be held in Little Mulberry Park, northeast of Atlanta in Dacula, Ga. It’s a small race (325 participants max) that takes advantage of the narrow, well-groomed trail system in the woods and meadows. Runners all receive technical T-shirts.

This race in China Camp State Park features a 30K, half marathon, 10K and 5K. The extensive trail system in the park, located just north of San Francisco, offers excellent views of Mount Tamalpais, San Pablo Bay and the San Francisco Bay. Each course is relatively flat, except for one significant climb.

Head to the desert for these 50K, 25K, 10K and 5K races at the Usery Mountain Regional Park. You’ll enjoy winding trails through desert landscapes at the edge of the Goldmine Mountain Range. The longer courses will feature a loop in the Tonto National Forest.

photo: Courtesy of Peacock Gap Trail Run

Peacock Gap Trail Run

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9/14/16 3:48 PM

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9/9/16 11:04 AM

LAST LAP 64

ENTREPRE-BREWER Colin Anderson, 26, Longmont, Colo.

A former collegiate track runner, Colin Anderson fondly missed chillin’ with his teammates after a long weekend training run at Road 34—a bike shop in Fort Collins, Colo., that also served food and a wide range of craft beers. That gave him the idea to open a running shop with a similar dual-purpose hang-out vibe. Although it took a few years, Shoes & Brews opened its doors in July 2014 as the ﬁrst beer and running retail operation in the U.S. In addition to being a full-service running store, it has 20 beer taps serving up microbrews from some of Colorado’s top breweries and it also brews about 100 barrels of its own craft beers every year. (See page 40 for more about Shoes & Brews.)

What makes Shoes & Brews unique? I think it’s diﬃcult to hang out for long periods of time in a traditional running shop. When you can go to a place and hang out and do something aside from buy shoes, it really helps to foster that vibe and the community aspect of running, and I really think that’s what we’ve created. Some of the people who were originally with us at our weekly fun runs have been doing races together, some have become friends and some are dating. Most of them didn’t know each other until they met at Shoes & Brews. What were your biggest concerns? We were worried that we would deter high schoolers coming in and parents with young kids, but we deﬁnitely wanted to be able to service those segments of the running market with a good running store. In the end, it hasn’t been a concern and we never got a negative vibe from anyone, but I think it’s largely because we purposely separated the two sides of the business and tried as much as possible not to have a bar atmosphere. Have there been any surprises? I think the biggest surprise is how interested people have been to drink the beers we brew onsite. I thought it would be cool to brew our own beer—we brew just under 100 barrels of beer a year, which is a pretty small amount and makes

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us a nanobrewery—but I didn’t think it would be much of a revenue driver or have a lot of demand because there is so much great beer in Colorado. What is your favorite beer? My favorite beer that we brew is the Hef-Yeah! hefeweizen, but I also really like Pearman of the Gourd, a seasonal brew we make every fall with pumpkin and pear in the mash. What’s your next running goal? My 5K PR on the roads is about 14:55 and I would like to get that a little bit lower before I get too old.

Click here: An interview with marathon legend Steve Jones

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

PHOTO: ARIC VAN HALEN

How did you know this idea could work? Cyclists and runners are similar in a lot of ways, and I wondered, “Why hasn’t someone tried this for a running store?” I think that being the ﬁrst at anything is a big challenge because you don’t have an example to point to. I asked people what they thought or if they thought it was a crazy idea. Enough people thought it was a good idea that it was worth taking the leap.

Click here: An interview with obstacle racing champ Amelia Boone

9/14/16 3:50 PM

W E S TAY R U N N I N G 24 HOURS SO YO U C AN TO O

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