Competitor Nov/Dec 2016

NOV/DEC 2016

How to Winterize Your Running Shoes Page 25

7 Ways to Improve Your Running Now Page 60

Click here: Sneak peek of new wearable tech gear.

Click here: Learn how to beat the 5 most common running injuries.

Click here: Why You Should Run the Rock ‘n’ Roll Las Vegas 1/2 Marathon

69 GREAT GIFT IDEAS FOR RUNNERS

PLUS: TAKING IT TO THE LIMIT Running the Grand Canyon Rim to Rim to Rim + More Bucket-List Running Adventures

BOLD & BRONZE Emma Coburn talks about earning an Olympic medal

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2012 You flew across the Atlantic Ocean for the first international event in Madrid, Spain.

2004 Before headlining the post race concert, drummer Mike Malinin rocks with you on 26 band stages while running the Rock ‘n’ Roll Arizona Marathon.

2001 We finished on the oceanfront at the first ever destination half marathon, Rock ‘n’ Roll Virginia Beach.

1998 The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.

2015 At Rock ‘n’ Roll San Diego, 92-year-old cancer survivor, Harriette Thompson, inspires us all by becoming the oldest woman to finish a marathon.

2016 We all run for the bling and Mary Blue from Dallas, TX celebrates her first finish line with a selfie.

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CELEBRATE 20 YEARS RUNNING M A R AT H O N | 1 / 2 M A R AT H O N | R E L AY | 1 0 K | 5 K | 1 M I L E

CREAT E YOU R M OM E N T IN 201 7 JAN 14-15

ARIZONA

SEP 2-3

VIRGINIA BEACH, VA

FEB 5

NEW ORLEANS, LA

SEP 16-17

PHILADELPHIA, PA

MAR 11

WASHINGTON DC

SEP 24

MONTRÉAL, CANADA

MAR 18-19

DALLAS, TX

TBD

LISBON, PORTUGAL

MAR 19

MEXICO CITY, MEXICO

TBD

QUERÉTARO, MEXICO

MAR 26

SAN FRANCISCO, CA

OCT 7

BROOKLYN, NY

APR 1-2

RALEIGH, NC

OCT 7-8

SAN JOSE, CA

APR 1-2

CARLSBAD 5000

OCT 14-15

DENVER, CO

APR 23

MADRID, SPAIN

OCT 14-15

ST. LOUIS, MO

APR 29

NASHVILLE, TN

OCT 21-22

VANCOUVER, CANADA

MAY 27-28

LIVERPOOL, UK

TBD

MÉRIDA, MEXICO

JUN 3-4

SAN DIEGO, CA

OCT 29

LOS ANGELES, CA

JUN 18

SEATTLE, WA

NOV 4-5

SAVANNAH, GA

JUL 15-16

CHICAGO, IL

NOV 11-12

LAS VEGAS, NV

AUG 12-13

DUBLIN, IRELAND

DEC 2-3

SAN ANTONIO, TX

REGISTER AT

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YOUR PERFECT RUNNING PARTNER Motivation in motion. The Apple Watch Nike+ is the latest in a long-running partnership between two of the world’s most innovative brands. With leading-edge comfort to the way it connects you to running buddies through Nike+ Run Club, it’s your perfect running partner.

L E A RN MORE AT NIK E . COM/A PPL E WAT CH

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Contents

n ov/de c 2 0 1 6

Features

Departments

27 2016 Holiday Gear Guide

14 Starting Lines

69 of the best gift ideas for runners By the editors

46 Taking It to the Limit Running the Grand Canyon rim-to-rim-to-rim

By Jason Smith

55 America’s 50 Best Running Stores A rundown of the best running stores in the U.S. for 2016

By Brian Metzler

Why you should

Training

community

60 First Lap

69 Race It

embrace holiday runs,

7 ways to improve your

the trend of running

running immediately

Back Page

tattoos, Shalane Flanagan shares some

Our picks for a variety of upcoming races

62 Workout of the

72 Last Lap

healthy fall recipes, a

Month

Olympic bronze medalist Emma Coburn

look at the dual life of a

Treadmill training 101

shares her best advice, her favorite TV

pop-star and top runner, and the quirky trend of indoor marathons.

shows and the funniest questions she gets

64 Coach Culpepper

about steeplechase.

Will running twice a day help your training?

Gear 25 Shoe Talk

66 Cross-Training

3 ways to get a grip

How to get started in

in slippery conditions

snowshoe running

this winter

and racing

ON THE COV E R : Brooks Cascadia trail running shoes ($120), Garmin Forerunner 35 ($200), Julbo Aerolite sunglasses ($180) and Jaybird X3 wireless headphones ($130) were photographed by Jeff Lancaster and styled

by Penelope Olds for our 2016 Holiday Gear Guide that begins on page 27.

Olympian Emma Coburn shows off her moonwalking skills during a photo shoot for our Last Lap interview that appears on page 72. Photos: Aric Van Halen

Click here: Snoop Dogg is Headlining the Rock ‘n’ Roll Las Vegas Races!

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RAIN IS A CONTROL FREAK. A dictator happily determined to come between you and your favorite stretch of asphalt. Its monotonous pitter-patter drenching all hopes of farther and faster. But today, rain loses the upper hand. Today, your feet take command and they never look back. gore-tex.com/lining

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BROOKS Ghost 9 GTX® WATERPROOF WINDPROOF BREATHA BLE

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COMPETITOR.COM 10

TURKE Y T R OT S Thanksgiving means running! Learn all there is to know about the biggest running day of the year at Competitor.com/turkeytrots

CONNECT WITH US Join the conversation

Facebook.com/ competitor. running

Follow us

@runcompetitor

See what we share Click here: Read a funny story about running a turkey trot.

@runcompetitor

STRENGTH TRAINING

HOW-TO VIDEOS

TOP 25 RUNNING BOOKS

Stronger bodies make for stronger

See our latest videos,

We came up with our own list of

RUNNING SHOE REVIEWS

running. Learn how to make

from training tips to shoe

the greatest running books ever

Looking for new shoes? Check

strength training work for you at Competitor.com/strengthtraining

reviews and more, at Video.competitor.com

written. Check it out at Competitor.com/top25books

out our reviews! See the latest

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at Competitor.com/shoes

10/25/16 11:48 AM

.

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.

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Contributors

Writers, Designers & Photographers M a rk Ell e r Contributing editor Mark Eller is a lifelong runner

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

who has competed in road and trail races across

senior contributing editors

North America, including three editions of the

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

Boston Marathon. He lives in Boulder, Colo., and supplements running with rock climbing, mountain biking and various snow sports. He’s handy in the kitchen and has written for Vegetarian

contributing writers

Jeff Banowetz, Jonathan Beverly, Mackenzie L. Havey, Lisa Jhung, Kelly O’Mara, Jason Smith, Doug Williams, Sam Winebaum

Times magazine, and edited Ski Racing magazine. He wrote this month’s Rant column about holiday-themed races, on page 18.

J e f f L a nca ste r Jeff Lancaster, who photographed this month’s cover and Holiday Gear Guide on page 27, is a commercial photographer based in San Diego.

contributing photographers

Matt Harbicht, Jeff Cohen, Sue Kwon, Jeff Lancaster, Nick Nacca, Victor Sailer, Michelle Schrantz, Aric Van Halen, Dustin Whitlow 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

Gia Hawkins director, public relations Dan Cruz

audience development manager

Kristy Buescher manager, media marketing

Nicole Christenson

He established Lancaster Photographics 18 years ago, and he and his crew have been pro-

d i g i t a l s e r v i ce s

ducing creative images for advertising, editorial

director, digital media & strategy

and apparel catalog clients ever since. Jeff got

Aaron Hersh

hooked on photography in high school and hasn’t

director, web development

stopped. When he’s not behind the camera, he maintains a healthy life balance by mountain biking the trails of Southern California. And yes, that’s his real hair.

Scott Kirkowski Johnny Yeip

director, seo/analytics

director, creative services

Matthew McAlexander Bruno Breve

system administrator

Advertising

Ja s o n Sm i t h Jason Smith wrote the feature story “Taking it to the Limit.” on page 46, about running across the Grand Canyon and back. A former collegiate middle-distance runner for Penn State with a 1:49 800m PR, Jason now lives in Carbondale, Colo., with his wife, Michelle, an adventure filmmaker, and their 3-year-old son, Kilian. After emerging from his run

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

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

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

Kristina Larson, klarson@competitorgroup.com

in the Grand Canyon, he was bummed to leave the beer in the cooler and instead receive emergency treatment at the Kane County hospital in Kanab, Utah. But he recovered and was inspired to run across Zion National Park in October.

Acc o u n t s e r v i ce s director Erin Ream managers

Renee Kerouac, Kat Keivens

coordinator

Nicole Carriker

digital ad operations

Carson McGrath

a publication of

A ri c Va n H al e n Born and raised in Los Angeles, Aric Van Halen moved to Boulder in 2008 after being recruited to run cross country and track at the University of Colorado—where he was a four-time All-American for the Buffaloes and recorded PRs of 4:03 for the mile and 8:32 for the 3,000m steeplechase. He now runs professionally, most recently competing at the U.S. Olympic Trials in the steeplechase.

Josh Furlow Keith S. Kendrick senior vice president, media John Bradley senior vice president, global events Patrick Byerly senior vice president, finance Elizabeth O’Brien senior vice president, sales John Smith president

chief marketing officer

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

Outside of running he’s a freelance camera operator and photographer, and photographed

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.

Olympic medalist Emma Coburn on page 72. official magazine

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MEET YOUR NEWCOACH. A REAL-TIME, VOICE-ACTIVATED COACHING SYSTEM.

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OAKLEY.COM/RADAR-PACE ©2016 OAKLEY, INC.

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

Sporting Some Ink Now more than ever, running is a vehicle for self-expression— which is why more and more runners are sporting tattoos.

By Br ad Stul b erg

Runners are known for showing off their bare skin, donning ankle-cut socks, short-shorts and slim singlets, if any formal top at all.

But that is changing—sort of.

That’s because getting a tattoo is becoming as much of an off-season ritual as gaining 10 pounds or doing strength work. And just as intriguing as the ink are the stories behind them. Check out these runners and the ink they’re sporting!

Guillermo Cabrera, 46, Washington, D.C. 3:12 marathon PR and 100-mile ultra race finisher “I have a koi fish and a dragon that run down my back and continue on my quad and knee. The koi fish symbolizes good luck and fortune.

Legend has it that koi fish swim upstream to become dragons. The effort of going against the current serves as a reminder of the strength and perseverance within us all that we can access to overcome tough situations.

The dragon and the koi are joined by water, but I also added other elements like fire, earth and air. It’s still a work in progress.”

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

Cabrera

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

15

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

rome

pelletier

pham

Matthew Pelletier 37, Oneco, Conn.

2:17 marathon PR

“My tattoo is made up of magnolia flowers. It represents my recovery from an eating disorder. Magnolias are known to be very resilient and can adapt to any weather changes. In addition to commemorating my recovery, it also fits me as a runner; runners are some of the most resilient people I know.”

“I have the Vermont City Marathon logo tattooed on my left thigh. I had a deal going with some members of the race committee that if I won the race five times, I would tattoo the logo on me somewhere. I got my fifth victory last year.”

“My girlfriend, Katie, and I met while I was coaching and she was training for marathons. On our first date, we went to a vinyl record convention. Since then, rock ’n’ roll has been an integral part of our relationship. This tattoo was inspired by the Rolling Stones’ song ‘Loving Cup.’ Photo: dustin whitlow

hill

Lauren Rome 26, Howell, N.J. 18:19 5K PR

Erik Reitinger 33, Brooklyn, N.Y. 1:17 half-marathon PR

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reitinger

“I like to look at it while I’m racing and think about all of the support that she gives me on a daily basis. It’s a constant reminder that I can’t do what I do without her at my side.

Malinda Ann Hill 45, Wynewood, Pa. 3:47 marathon PR “After my pregnancy loss, I started running to cope with my grief. It was physically painful but emotionally cathartic. I ran alone a lot and cried on those runs. At the same time, I designed a tattoo to symbolically capture the intensity of my pain, a pain I could not capture in words. The sense of emptiness was overwhelming and I wanted a permanent reminder of my loss.

“I get asked, ‘What does your tattoo mean?’ It’s become a means to connect with others and to share my pain. Running

and the tattoo were, and still are, instrumental to my grieving process. Both started off private and morphed into something I now share with others.”

Jenny Pham 40, Alberta, Canada 2:32 half-marathon PR “In 1980, my parents and sister escaped the horrors of the Vietnam War by traveling across the sea in a rickety old fishing boat and landing on the small island of Galang, Indonesia.

There, in Galang, I was born in a refugee camp: Site One, Zone F, Barrack #127.

“I wake up and push myself every day in an effort to never let my parents down. Being a runner is a part of this: Running gives me a sense of control and accomplishment in my life. It pushes me mentally and physically. The tattoo on my forearm is a replica of the stamp on my birth certificate. It reminds me of where I came from, where I am going and how I will never stop—and that my presence on this earth is rooted in a remarkable story.”

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

Runne r by Day, Musician by Night Running and music intersect for Liz Anjos.

Click here: Famous people who run fast marathons.

“From the very beginning I tried to separate music and running, but realized they have always been interconnected,” says Liz Anjos, who’s very successful at both.

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Whether it’s on a bus touring the country or on her own two feet running as many races as she can, singer-songwriter Liz Anjos leads a life on the road.

The 31-year-old who resides in Portland, Ore., is a vocalist for RAC, a popular electronic band fronted by her husband, André.

She’s also a sub-3-hour marathoner, an avid running blogger and a personal running coach.

For a majority of Anjos’ life, however, music took center stage over running.

“When I entered college [at Greenville College of Illinois], that’s when running and music almost collided for me,” says Anjos, who ran track in high school. “I was a piano major and I was a little worried about how time-consuming that would be and keeping up in school. So I ended up just not running at all.”

By her senior year, she missed running so much that she asked the track coach if she could join the team. That was 2006, and since then Anjos hasn’t stopped running. Nor has she stopped playing music either, and she’s gotten quite successful at both.

“From the very beginning I tried to separate music and running, but realized they have always been interconnected,” Anjos says. “In both areas you are preparing yourself for a performance even though they are in two completely different worlds.”

When Anjos ran her marathon PR of 2:59:22 at the 2014

Philadelphia Marathon, she had just finished touring with RAC the week before. In the midst of being on the road for months and performing in a new city almost every day well past midnight, she managed to fit in 60-mile training weeks and a couple of 20-plus-mile runs. She did this by waking up just after the tour bus rolled into town in the morning and fitting in a workout before moving equipment and doing sound checks in the afternoon.

Running only seems to energize Anjos’ musical pursuits.

“Maybe it’s the extra cardio from being on stage,” she jokes.

Besides performing with RAC, Anjos has also been pursuing her solo act as Pink Feathers. She released her first single in 2013 and went on her first solo tour as Pink Feathers (with RAC) last spring. She calls her new sound “retro electro,” due to the musicals and female-fronted pop/rock bands she says influenced her youth, but with an added electronic twist.

Offstage, Anjos continues to train for even faster marathon times (she ran this year’s Chicago Marathon in 3:07:33) and does some personal coaching on the side. One of her athletes just qualified for the Boston Marathon.

The speedy musician will also be running her first 50K trail race this December at The North Face Endurance Challenge near San Francisco—a departure from the roads, but not for long.

Photo: Jon Duenas

B y Em i ly Pol ac h e k

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SAV E YO UR AD R ENALIN E FOR THE RACE

Š2016 Marriot International, Inc. All Rights Reserved. Westin and its logos are the trademarks of Marriott International, Inc. or its affiliates.

V I P M A R AT H O N PAC K AG E

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From pre -race meals, to post-race ice bags and VIP area access, the Westin VIP Marathon Package helps you get to the start line stress free.

We also offer late checkout so you can relax after your big day.

Book a VIP Marathon Package at westin.com/runwestin

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

Click here: Are you a finisher medal maniac?

Hamming it up Why a low-key holiday fun run should be on your agenda

By Mar k Ell e r

My pet peeve about runners—yes, I’m looking straight into a mirror as I write this—is that we have a tendency to take ourselves a bit too seriously. This may be out of necessity, as it’s hard to get out of bed in the darkness and speed around the neighborhood on foot every morning if you don’t have faith that you’re doing something really worthwhile. Maybe even a touch noble.

The perfect antidote to self-seriousness, I’ve found, is getting smoked by a highschool cross-country runner who’s wearing a paper pilgrim hat. Holiday fun runs range from goofy Turkey Trots to inebriated New Year’s Eve races and the ridiculously hot events held on the Fourth of July. Nobody has ever qualified for the Boston Marathon or made the U.S. Olympic Trials based on a result from a race that offers a honeyed ham as the grand prize. That’s the beauty of these things.

Personally, I’m not a big costume guy.

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Sometimes I picture myself wearing antlers, a flashing red-and-green bowtie or some other whimsical accessory, but somehow a “Bah, humbug!” erupts in my brain and stops me. Plus, where do you even find those kinds of kitsch? Beats me, but I really do enjoy the goofy, creative and occasionally far-too-revealing costumes that the true revelers wear.

There are other reasons to celebrate fun runs. It’s good to see friends and neighbors shuffling toward a start line, rosy cheeked and brushing snow from each other’s jackets.

Several times at local races I’ve had occasion to exclaim things like, “Carl’s lousy at keeping up his yard but he’s got a dynamite finishing kick.” Good finishes make good neighbors, and they give you something to talk about months later at a block party.

Then there’s your family. Holidays often bring an uncomfortable amount of indoor time, fussing about with inane projects like

stringing lights on perfectly nice-looking trees or creating wreaths from dead plants.

A holiday race can get everyone out of the house for some much-needed exercise and fresh air. Sure, Uncle Ralph may overcook his 5K effort and spend the rest of the holiday sporting a limp, but everyone will laud him heartily and look the other way if he hits the eggnog too hard.

There’s plenty of time during the rest of the year to build ambitious training schedules, ramp up the miles and try to nail the big race you’ve been targeting. Don’t make that mistake with your holiday fun run. Get out there and chase that kid in the damn pilgrim hat. This year he’s toast!

Contributing editor Mark Eller placed 13th out of 14 runners in a Thanksgiving 5K his wife organized in their neighborhood last year.

illustration: Michelle Schrantz

Click here: 5 Things You Didn’t Know About Turkey Trots

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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. Š2016 Toyota Motor Sales, U.S.A., Inc.

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

Recipe s F r om a Pr o

By Emily P olach e k

In addition to placing sixth in the marathon at the Rio Olympics this year, Shalane Flanagan also published her first cookbook, The New York Times’ Bestseller Run Fast.

Eat Slow. The four-time Olympian collaborated with chef, longtime friend and former college teammate Elyse Kopecky to share their knowledge of simple, healthy meals that have worked best for them and other athletes over the years. From more than 100 recipes in the book, we selected a nutritious soup and salad combo that’s perfect for fall.

Click here: Allnatural fuel alternatives

Broccoli Chèvre Soup - (Serves 4) This soup recipe is inspired by Flanagan’s and Kopecky’s backpacking trip through Switzerland during college, where they fell in love with goat cheese, also known as chèvre.

Traditional broccoli cheddar soup is replaced with fresh chèvre, which is easier for dairy-sensitive stomachs to digest, and is also higher in protein, calcium and potassium than American cheese made from cow’s milk.

• 2 tablespoons unsalted butter • 1 yellow onion, chopped

• 2 carrots, peeled and chopped

• 1 teaspoon fine sea salt (leave out if broth is not low-sodium) • 3 cloves garlic, roughly chopped

Kale Radicchio Salad with Farro - (Serves 8) One of the first recipes to make it into the book, this salad strengthens bones— very important for the recovery of any high-impact sport, but especially for runners. Flanagan says the texture of the farro combined with the lemon and garlic flavors in the dressing make this salad reminiscent of a bowl of pasta.

• 4 cups low-sodium vegetable broth

• 1 large head broccoli, cut into florets • 1 bay leaf

• ½ teaspoon freshly ground black pepper • 2 tablespoons tahini

• 4 ounces soft plain chèvre

• 1 large bunch kale, finely chopped, stems removed

1. In a large pot over medium-high heat, melt the butter. Add the onion, carrots, and salt and cook, stirring occasionally, until the onions soften but do not brown, about 5 minutes. Add the garlic and stir continuously for 1 minute longer.

• 1 cup grated Parmesan cheese

2. Add the broth, broccoli, bay leaf, and pepper to the pot. Bring to a boil, then reduce the heat to low. Simmer, covered, until the broccoli and carrots are tender, 15 to 20 minutes.

• 1 cup farro, rinsed and drained

• 1 recipe Lemon Miso Dressing (see step 2)

• 1 small head radicchio, quartered, cored, and cut crosswise into thin strips • 1 cup chopped toasted walnuts

1. In a large pot, place the farro with enough water to cover by a couple of inches and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the farro is tender but still chewy, about 30 minutes. Drain the farro and set aside to cool.

2. For Lemon Miso Dressing: Combine 1/2 cup extra-virgin olive oil, 1/3 cup lemon juice, 2 or 3 cloves of garlic minced, 2 teaspoons miso paste, 1/2 teaspoon fine sea salt, and 1/4 teaspoon freshly ground black pepper in a glass jar with a lid. Use a fork to stir in the miso, then shake vigorously to emulsify.

3. To assemble the salad, toss the kale with three-quarters of the dressing in a large salad bowl. With clean hands, gently massage the kale with the dressing to soften the leaves. Add the radicchio, Parmesan, walnuts, and farro to the kale and toss again.

Taste and add the remaining dressing, if needed.

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3. Remove the bay leaf and turn off the heat. Allow the soup to cool slightly, then transfer it to a blender and process until smooth. Add in the tahini and chèvre and blend again until combined.

4. Taste and season with additional salt and pepper if needed. Keep warm on the stovetop until ready to serve. If the soup is too thick, thin with a little broth or water.

5. Ladle the soup into warmed bowls and top with crostini.

Reprinted with permission from Run Fast.

Eat Slow. by Shalane Flanagan and Elyse Kopecky. (2016, Rodale Books)

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HOW FAR WILL YOU TAKE IT

With available Bird’s Eye View Camera* and standard All-Wheel Drive with intelligence (AWD-i).

Prototype shown with options. Production model may vary. Before towing, confirm your vehicle and trailer are compatible, hooked up and loaded properly and that you have any necessary additional equipment. Do not exceed any Weight Ratings and follow all instructions in your Owner’s Manual. The maximum you can tow depends on the total weight of any cargo, occupants and available equipment. *The Bird’s Eye View Camera does not provide a comprehensive view of the area surrounding the vehicle. You should also look around outside your vehicle and use your mirrors to confirm surrounding clearance. Cold weather will limit effectiveness and view may become cloudy. ©2016 Toyota Motor Sales, U.S.A., Inc.

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adventure 22

Click here: Why You Should Try an Obstacle Course Race

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

the great Indoors Running hundreds of laps is one way to change up your winter running

By Je ff Ban owetz

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Indoor marathons

Arena Attack Hartford

the idea for his indoor marathon “over two or three beers.” The 67-year-old teacher, who has run more than 100 marathons, was talking with friends about creating a fundraiser for St. Olaf ’s track team, which his wife coached.

“We thought, let’s do a marathon at Carleton College on Saturday, and a marathon at St. Olaf on Sunday,” he recalls. “The Carleton marathon died a quick death, but this will be our 12th year at St. Olaf.”

The name plays off the St. Olaf fight song, “Um Yah Yah” (YouTube it, you’ve probably heard it before)—and had the benefit of being a recruiting tool for runners.

“I had a friend who wanted to do a marathon for every letter of the alphabet,” Daymont says.

“He needed a Z, so we thought, ‘Why not?’”

Sutter, who ran on track and cross country teams at The Citadel, graduated and moved to New England.

“There was nothing going on in the winter, from a race perspective,” he says. He recalled

running practices being moved inside the fieldhouse during rainy or humid weather in South Carolina, and he thought the nearby XL Center might be a good venue.

“Almost on a whim, I called them up, and they called me back like five minutes later, and were very open to the idea,” he says. “I told my wife, ‘I think I just rented the XL Center.’”

The Arena Attack series is now in its fifth year, featuring a marathon, half marathon and 5K run. Sutter added a new event at the Mullins Center in Amherst, Mass., this year.

For runners, there are several benefits to doing an indoor marathon in addition to the climate control: no hills, as much on-course food and water as you need, easy bathroom access and constant companionship. One thing you can’t do, however, is qualify for the Boston Marathon—indoor race times aren’t accepted there.

“There’s a lot of fellowship at an indoor race,” Sutter says.

“There’s a feeling that we’re all in this together.”

Here are a few of the indoor marathons being held in the U.S. this winter.

MN Indoor Marathon

Nov. 27, St. Michael, Minn.

Mnindoormarathon.com

Hawk Indoor Marathon

Dec. 18, Arlington, Va. Hawkindoormarathon.itsyourrace.com

Zoom! Yah! Yah!

Jan. 8, Northfield, Minn.

St. Olaf College Zoomyahyah.com

Arena Attack Hartford Jan. 21, Hartford, Conn.

XL Energy Center Sneaa.org

Icebreaker Indoor Marathon and Half Marathon Jan. 28, Milwaukee, Wis. Pettit National Ice Center Indoormarathon.com

Polar Bear Indoor Marathon and Half Marathon Jan. 29, Ada, Ohio Ohio Northern University Onu.edu/indoormarathon

Maple Leaf Marathon/Half Marathon March 4-5, Goshen, Ind. Goshen College Mapleleafmarathon.com

Armory NYC Indoor Marathon March 24-26, New York City The Armory Armorytrack.com

Photo: courtesy of arena attack

For most Minnesotans, winter means subzero temperatures, slippery roads, snowy trails and limited daylight. Dick Daymont refers to it as marathon season.

He created and now runs the Zoom! Yah! Yah! each January, which he believes is the oldest indoor marathon in the country.

Runners can escape the cold, the snow and the dark, and run 26.2 miles in a climate-controlled, well-lighted space—with more than 600 aid stations along the route. You just have to run 150 laps on a 282-meter indoor track at St. Olaf College.

“Yes, it’s a lot of turns,” Daymont says. “But you change direction every 30 minutes. And you have a personal volunteer to keep track of your laps. All you have to do is run.”

The Zoom! Yah! Yah! Is just one of a number of indoor marathons that bring runners inside during the winter to get their racing in while the outdoors are inhospitable to running. To call it a trend would probably go too far—these races tend to draw dozens of people and are only held in colder climates between November and March.

“Outdoor marathons get tens of thousands of people,” says Scott Sutter, who organizes the Arena Attack at the XL Energy Center in Hartford, Conn. On the other hand, far fewer run an indoor marathon every year.

Daymont says he came up with

10/25/16 1:28 PM

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LI TO CYC

STS

Greg LeMond LeMond’s full career

in huge photos and revealing interviews with rivals.

Fat Tire Flyer Photos and stories from the crazy gang who started mountain biking.

Shoulder to Shoulder Fabulous photographs of the swinging ‘60s and the apex of Jacques Anquetil.

Rusch to Glory Epic adventures

from Rebecca Rusch’s climbs and rides around the world.

TO T R I AT H L E T E

S

Surfacing Elite coach Siri Lindley opens up about her daring journey to triathlon champion.

The Triathlete’s Training Bible and Diary Coach Joe Friel

offers a completely rewritten, all-new Bible for success in triathlon.

Iron War The thrilling story of Mark Allen vs. Dave Scott at Kona.

TO EVE

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How Bad Do You Want It?

Matt Fitzgerald breaks down 12 thrilling races to reveal ways to strengthen mental toughness.

Spitting in the Soup See the stunning truth on why athletes dope— and what it will take to get them to stop.

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Grand Trail

Absolutely gorgeous photographs celebrate the trail running life.

Compete Training Journal This race-focused diary and workbook will help bring out their best.

Trailhead A fun and handy guide to off-road running packed with illustrations.

Run Like a Champion 2-time Olympian Alan Culpepper reveals his best running secrets and habits.

Feed Zone Table Impress friends and family with brilliant flavors from chef Biju Thomas and Dr. Allen Lim.

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for athletes, including 40+ new portables, from award-winning dietitian Matt Kadey.

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S h o e Ta l k Gear

25

Get a Grip This Winter

By D.J. Koest er

Do you live in a climate where snow and ice can make running challenging in the winter months? Here are a few shoe hacks and product suggestions to consider if your regular running routes become slippery, snowy or downright cold.

Photos: Istockphoto.com, Scott Draper, James Carney, Oliver baker

Click here: Watch a video about how to DIY

Wear Cleats When You Run Add-on cleats slide over the bottom of your shoes to improve traction in wintry conditions. Stabilicers Run ($43) have an aggressive tread, and nine cleats help prevent slipping on icy surfaces. Yaktrax Pro ($30) have steel coils wrapped around a rubber frame that offer traction on show and ice, while Kahtoola Microspikes ($70) combine steel spikes and chains for the most rugged winter conditions. The advantage with these products is that you can continue wearing your favorite shoes without permanently altering them.

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Add Spikes to Your Shoes Inserting spikes or screws into a pair of running shoes can help provide traction in winter conditions. You can buy an IceSpike Deluxe Package ($30), which includes 32 notched, composite spikes and a wrench for installing the spikes into your shoes. Or you can take the doit-yourself approach with a handful of hex-head sheet metal screws ($3 from a local hardware store). After pre-drilling 12 holes around the perimeter of the bottom of each shoe with a 1/16-inch drill bit, hand-twist the screws until they are secure at the base of the outsole.

Click here: How to spike your running shoes

Buy Winterized running Shoes Icebug Anima5 Bugrip ($180) and Salomon Spikecross 3 CS ($170) are both lightweight, easy-flexing shoes with a durable, weatherproof upper and unrelenting traction from an array of sharp carbide-tipped studs embedded in the outsole. New to the market this season are several high-top weatherproof running shoes. Although none has built-in traction features aside from specially formulated outsole rubber compounds, The North Face Ultra MT Winter ($170), Hoka One One Tor Speed 2 Mid WP ($150) and Altra Lone Peak NeoShell Mid ($160) offer warmth and protection for running in cold, sloppy conditions.

For more about running in the winter, go to Competitor.com/winter

10/25/16 1:31 PM

MADRID, SPAIN

RUN ROCK ‘N’ ROLL’S LARGEST MARATHON IN ONE OF EUROPE’S MOST BEAUTIFUL CAPITAL CITIES

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Holiday Gear Guide

27

By the Editors

Runners, come window shopping with us as we showcase all the must-have gear to give or receive this holiday season. Here’s what we recommend to make 2017 your best running year yet.

Click here: How to stay fit this holiday season

Photography by Jeff Lancaster Styling by Penelope Olds

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Holiday Gear Guide

For Him: Performance Gear Get kitted out for winter and beyond with these high-performance pieces that’ll help anyone run hard and still look extra sharp.

1| The North Face Flight Series Fuse Jacket, $250 2| New Balance Performance Merino Half Zip, $125 3| Nike Lunar Epic Flyknit Shield, $200 4| ASICS Lite-Show Short 7”, $45 5| Newline Running Backpack, $75 6| Ciele GOCap NightRight, $45 7| Vuori Elite Compression Legging, $68

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Click here: 6 Small Brands Making Big Impacts

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Click here: The best road running shoes for this fall

Holiday Gear Guide

For Him: Lifestyle Gear Look the part even when not on the run.

Not everything here is off-the-track apparel—running gear is so stylish these days that most of this is for serious running.

1| Runyon 1984 Striped Star Fitness Long Sleeve, $36 2| Brooks Joyride Beanie, $30 3| adidas ACTIV hoody, $70 4| Saucony Shadow Original, $70 5| Nike Aeroloft Flash Vest 2.0, $280 6| Tracksmith Bislett Pants, $138

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Holiday Gear Guide

For Her: Performance Gear

Click here: How to burn off holiday calories

Individually or together, each item here is gift-worthy of the speedy lady in your life.

She’ll lead the pack in lightweight, weatherproof fabrics that are built to withstand the biting cold from head to toe. Winter never looked so stylish and swift.

1| Saucony Vitarun Jacket, $150 2| Oiselle Tripoli Long Sleeve, $66 3| Mountain Hardwear AlpineStart Reflective Dome, $32 4| Brooks UpRise Crossback Sports Bra, $29 5| Tasc Women’s Elevation Merino Legging, $98 6| New Balance 1260v6 Stability Running Shoes, $150

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Holiday Gear Guide

For Her: Lifestyle Gear Off the road, it’s all about keeping the runner gal cozy. That means swapping sweaty running gear for a more casual look, comfortable enough for holiday race travels, post-run recovery or lounging, or even just to run errands.

1| boomRunning Boom in the USA T-Shirt, $29 2| Allbirds Wool Runners, $95 3| Tracksmith Mission Top Loader Bag, $168 4| Patagonia Cotton Quilt Snap-T Pullover, $150 5| Stance Fusion Athletic Shape Crew, $16 6| Prana Uptown Pant, $89

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Click here: Lifestyle shirts with a running theme.

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Holiday Gear Guide

Trail Running Every runner loves to run on trails, but not everyone gets to do it as often as they’d like. If you give them a gift that inspires them to run off road just once a week, they’ll be totally stoked!

1| Ultimate Direction SJ Ultra Vest, $125 2| Lifestraw Steel, $55 3| Julbo Aerolite Sunglasses, $180 4| Brooks Cascadia 11 Trail Running Shoes, $120 5| Petzl Reactik Headlamp, $85 6| Buff Headwear Colorado Flag, $16 7| Smartwool PhD Run Limited Edition Pattern Crew Socks, $20

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10/25/16 1:38 PM

RUN FREE IN A WILD PLACE

GRAND TRAIL shares the stunning beauty and raw emotions of ultrarunning, paying tribute to the passion and splendor of the sport and the lifestyle. Filled with powerful photographs and intimate stories, Grand Trail portrays ultramarathon champions and their extraordinary world.

This gorgeous book features the icons of ultrarunning—people, places, and races— in spectacular color and black-and-white photography by French photojournalist Alexis Berg. Exploring iconic courses like Western States, Hardrock, Marathon des Sables alongside personal portraits of heroes like Kilian Jornet, Emelie Forsberg, and Scott Jurek, Grand Trail is as inspiring as it is beautiful.

S A V E $ 1 0 O N Y O U R F I R S T O R D E R AT velopress.com/grandtrail with coupon VPFIRST

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AVAILABLE IN BOOKSTORES + ONLINE

10/19/16 2:01 PM

Holiday Gear Guide

Cross-Training Whether it’s swimming, yoga, weight training, jumping rope or anything else, expanding your training repertoire adds a unique twist to workouts. Of course it also allows you to get in top shape for spring running.

1| Manduka PROlite Yoga Mat, $80 2| MP XCEED Goggle Designed by Aqua Sphere, $55 3| TITLE Wooden Handle Leather Jump Rope, $15 4| TRX Pro, $250 5| Rage Slam Ball 20-pound, $60

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MERINO RUN SOCK • Premium Merino Wool for breathability and temperature regulation • Anatomic Fit for all day comfort • Maximum stability for joints and muscles

COLOR UP YOUR RUN.

MEDICALLY BASED. ATHLETE DRIVEN. cepcompression.com

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Holiday Gear Guide

Recovery Stretching, self-massage and mobility work may not be enjoyable, but it can greatly diminish many of the aches and pains runners consider “normal.�

The latest gear and gadgets can even make recovery fun!

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1| SKLZ Hydro-Roller, $40 2| Roll Recovery Stretch Mat, $50 3| HyperIce Hypersphere, $149 4| OOFOS OOriginal Sport Sandal, $60 5| Addaday Echo Oscillator, $90 6| Moji Curve PRO, $50

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Click here: How to loosen your feet with a golf ball

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10/25/16 1:40 PM

WORK SITTING or STANDING VARIDESK ® sits on top of your existing desk and lets you switch easily between sitting and standing whenever you like – and it only takes 3 seconds! It ships fully assembled and sets up in minutes with no tools required. Models start at just $175. Order online or call 866-786-3363.

Pricing and product availability are subject to change.

Taxes will be added for delivery into California, Texas, and Nevada.

For patent and trademark information, visit VARIDESK.com/patents ©2016 VARIDESK®. All Rights Reserved.

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Holiday Gear Guide

Tech Whether you’re looking for something top-of-the-line or budget-friendly, fully loaded or feature-specific, this season’s latest watches are greater than ever, with more features, greater interconnectivity and easier functionality.

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1| Epson Runsense SF-110, $99 2| Garmin Forerunner 35, $200 3| Polar M200, $150 4| Apple Watch Nike+, $369–$399 5| TomTom Adventurer, $350 6| Suunto Spartan Sport, $549–$599 7| Fitbit Charge 2, $149 and up

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Click here: 7 Things to Know about GPS Running Watches

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Holiday Gear Guide

Music Listening to music on the run is easier than ever. And better, with all the new headphone styles and features, including audio commands, activity tracking, audio transparency or heart-rate reading.

1| Under Armour Sport Wireless HR Headphones—Engineered by JBL, $200 2| Plantronics BackBeat FIT Headphones, $130 3| Bragi The Dash Headphones, $299 4| Jaybird X3 Headphones, $130 5| Pop Sockets, $10–$15

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6| Skullcandy Method Wireless Headphones, $60

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academy.com/mizuno

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Holiday Gear Guide

Gifts Here are some gift ideas to enjoy when not running, whether you or someone you know is a Boston Marathon finisher, a Prefontaine fan or a trail fanatic—or all three.

1| Sproutjam Boston Marathon Personalized Print, $31 2| Run More Miles Prefontaine Poster, $15 3| Maggie Tides Dipsea Trail Print, $35 4| Runyon 1984 Reflective Striped Star Bandana, $12 5| Prefontaine Productions On the Track Bronze Necklace, $35

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ad pages new.indd 73

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Holiday Gear Guide

Books

Click here: The 25 Best Running Books Ever Written!

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Yes, in this digital age everybody reads on their tablets and phones. But that’s all the more reason someone on your list would appreciate a good book about something they’re passionate about, like these.

1| Hansons Half Marathon Method (VeloPress), $19 2| Shoe Dog by Phil Knight (Scribner), $18 3| Run the World by Becky Wade (Morrow), $16 4| Rocket Fuel by Matthew Kadey, RD (VeloPress), $23 5| The Born Again Runner by Pete Magill (Experiment Publishing), $19 6| Complete Training Journal and Believe Logbook,

By Lauren Fleshman and Roisin McGettigan-Dumas (VeloPress), $21/$18

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7| Grand Trail by Alexis and Frederic Berg (VeloPress), $45

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10/25/16 1:43 PM

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46

ADVENTURES

T I T G N I K A T

o this is what ultrarunning pain feels like.

I’m practically staggering up the North Kaibab Trail near the bottom of the Grand Canyon. We set out this morning to run rim-to-rim-to-rim. Now, 33 miles in, the sun is leeching our strength, and we’re facing down the crux: 5,500 feet of climbing over 10 miles until we reach safety atop the North Rim. The confidence we felt an hour earlier has evaporated into crashed-out exhaustion. “R2R2R,” as it is known, is a famous ultrarunning test piece, but getting out in one piece is really all that matters.

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T TO TH E RUNNING THE GRAND CANYON RIM-TO-RIM-TO-RIM

Click here: A report from the new Grand Canyon record!

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ADVENTURES

Click here: More photos from an R2R2R run!

ammit. I just ran out of water, with several miles of desert separating us from the next potable source at Cottonwood Campground.

As a sense of panic joins the fatigue, we turn a corner to find a creek flowing across the trail from a side gorge. I practically dive for it. Pack and various contents are strewn about in the muddy grass. I notice a camouflaged frog two feet away as I dunk my head and start guzzling, hoping to rehydrate and rejuvenate for the long slog back to the North Rim. ll of this madness began with a text from my good friend Brian just six weeks earlier. “Want to run R2R2R on May 21?”

The Grand Canyon has loomed large in my consciousness ever since my dad took me on a formative hike from the South Rim

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at the age of 6, and I’d only been back once since. So I was inexorably—perhaps recklessly—drawn to the proposition, but before accepting, I consider the daunting stats of the across-and-back route: 45 miles, with 22,000 feet of elevation change. This would be my biggest run ever, my base fitness is inadequate, and the Canyon presents unique objective hazards. I didn’t hesitate texting back to Brian: “I’m in!”

Juggling busy schedules, we’re packing all the action into three days. Brian, known for his relentless energy, is driving from Boulder, Colo., in one 702-mile push, stopping to grab me along the way in Glenwood Springs. We’ll be at the North Rim by evening, with a scant few hours to shake out before an early start the next morning.

On arrival, we immerse ourselves in the iconic National Park vibe of the North Rim. After setting

Photo: Brian Metzler (3)

We geared up and started at 3:15 a.m. from the North Rim (below), running downhill for 4 hours before the sun came up.

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“Don’t waste your time always searching for those wasted years. Face up, make your stand, and realize you’re living in the golden years.”

– “Wasted Years,” Iron Maiden

up camp beneath tall ponderosa pines, we get our first glimpse of the chasm from the Transept Trail while walking to dinner at the rustic Grand Canyon Lodge.

It feels like we’ve stepped back in time 100 years, but perhaps that’s what Teddy Roosevelt had in mind when he helped start what would become the National Park System 100 years ago.

Our table sits next to a massive window through which we spy the South Rim many miles across an otherworldly sea of cliffs and colors. Reality sets in. Holy shit.

We’re running there and back tomorrow. We’re reassured when we hear that the forecast looks favorable—partly cloudy, windy and cool at the upper elevations, with highs in the low 80s near the river—but nervousness tingles through my mind and body as I organize my gear and retire to my tent later that night.

It’s going to be an absolutely monsterous day.

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he alarm sounds at 2:30 a.m. It’s time. Laced up, packs snug and we’re at the North Kaibab trailhead, which is already a fluttering hub of headlamps as around 50 runners and hikers make final adjustments to straps and poles.

We set off down the trail, into the abyss.

At first light, before you can really see the vastness of the Grand Canyon, you can already sense its inherent beauty.

A spiritual convocation is delivered a few minutes later when we encounter a Mexican Spotted Owl illuminated by our headlamps at eye level. The bird spreads its wings, reveals the compact strength of a raptor, and hovers for a moment, perhaps sizing us up; judging our ability to handle what we are undertaking. We proceed, feeling the majesty of this creature, and the wildness of the Canyon.

Though enveloped in darkness, we are keenly aware of the exposure while switchbacking ever downward. As we pass

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50

ADVENTURES

through the Supai tunnel, blasted through limestone cliffs by incredibly tenacious, innovative humans in the 1920s, we marvel at the industry that built this trail. emps are perfect as we transition into the pinyon-juniper woodlands, and water is abundant with four potable sources in 7 miles. We fill flasks, but leave bladders empty in our packs. Suddenly, we’re in the Desert Scrub zone, running smoothly over a gentle gradient, although our quads are already beat up.

Click here: Watch Jim Walmsley on his record R2R2R run

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Day breaks, and we are swallowed by the 1.7-billion-year-old Vishnu Schist layer of the Inner Gorge. Although we can see cliffs of the South Rim aglow in sunlight, we’re still engulfed in shadows deep without Bright Angel Canyon. Now 11 miles in, I feel the first twinge of fatigue in the legs as a little voice whispers, “It’s gonna be a lot hotter next time you pass through here.” A more confident player speaks. “Yeah, whatever. This is the most badass trail run I’ve ever done!” We continue with purpose, knowing the madness has just begun.

We reach Phantom Ranch and the mighty Colorado River around 6:30 a.m. This oasis on Bright Angel Creek is teeming with hikers, runners and the Canyon’s iconic mules. Many overnight campers are having breakfast in the Phantom Ranch Canteen as we pass, and we get a reverent nod and wave from a couple sipping coffee at a picnic table. Knowing this idyllic dawn will soon yield to blazing sun on the exposed and waterless South Kaibab trail, we fill up at a water spigot, devour some bars and gels, cross the suspension bridge over the river and embark on the second stage of the morning’s journey.

Buoyed by nonstop scenic awe and suddenly basking in the hot morning sun, we are efficient, remaining aerobic during the 7-mile, 4,900-foot ascent to the South Rim. Inevitably though, the first real blast of fatigue hits us 20 miles into the day, with two long sucker miles to go before we get there. But thankfully, high clouds and a stiff, cool breeze minimize attrition as we top out at about 10:20 a.m. Fist bumps! Horns! Halfway, baby!

Photo: Brian Metzler (3)

There are many bridges within the Grand Canyon, including the massive suspension bridge over the Colorado River.

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Click here: A runner’s guide to conquering the Grand Canyon

escending South Kaibab is where the ultimate beatdown begins. Adios to that smooth cadence we had found on the way up. The trail is relentlessly steep, with thousands of deep, mule-rutted steps that mercilessly pummel knees, hips and quads. We try in vain to find a biomechanically friendly stride pattern as the sun starts to take its toll.

At 1 p.m., we cross the river again and return to Phantom Ranch, roughly the 30-mile mark, in the heat of the day. Though I tell Brian I’m feeling good, I realize in retrospect that I was already a bit out of my tree. After food, water and a brief rest in the shade, I’m antsy. “It’ll be harder if we wait around, so let’s hit it,” I suggest, and with that we’re off to tackle the final 14 grueling miles in 85-degree heat.

Just 4 miles later, I’m a mess—collapsed by that creek that we must have skipped right over early in the morning. Brian is tired, but faring better than me. “This creek is a big deal. It might have saved you,” he says, handing me a Nuun tab that my porky fingers

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almost fumble before dropping it into a flask. In a few moments, I pound the bubbling fluid and slug more water. “Thanks, man. I need your help to make it out.”

My voice feels disembodied, but the fluids and repeated head dunks in the creek help. It feels to me like I’m there for maybe 5 minutes, but later on, Brian tells me that it was more like 20.

Covering trails where only foot traffic is allowed— mules and humans—gives a greater appreciation for the distance covered.

The next 3 miles through the baking desert to Cottonwood Campground are interminable.

We run some and power-hike more—our overall R2R2R time is the last concern, although it becomes completely incredulous that ultrarunning star Rob Krar made this entire round-trip trek in a record-setting 6 hours, 21 minutes, 47 seconds in 2013.

(In early October, Arizona native Jim Walmsley crushed that mark with an astounding 5:55:20 effort!) For us, it’s all about escaping the sun to reach the higher, cooler ecosystems.

And we do. Severity eases upon reaching Cottonwood. After a fill-up with cold water, we resume the climb, and at last, we are under some clouds. Four

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ADVENTURES

Click here: Plan your own unsupported adventure run

Click here: Run Colorado’s Four-Pass Loop

Once you’ve traversed the trails through its soul, the spirit of the Grand Canyon never leaves you.

We arrive at the North Rim at 6 p.m., ending our Rim-to-Rim-toRim effort in a modest but satisfying 15 hours. With no car at the trailhead, we are supremely thankful when two kind souls volunteer to drive us up the road to our campsite. During the winding drive, my gorge suddenly rises, and I start vomiting the second we stagger into the camp. I had taken myself beyond the edge and survived, but there would be a price to pay and lessons learned.

As I outran my fitness base in the sun, my body panicked, screaming at my stressed mind that it needed water and lots of it. I drank with abandon, becoming violently sick as soon as we finished. While it seemed logical at the time, over-hydration can be as dangerous as dehydration.

Instead of toasting to victory around the campfire, I was laid up in my tent feeling awful. The next morning, I was on a hospital

bed, receiving intravenous saline treatment for hyponatremia at the Kane County Hospital in Kanab, Utah. Sodium is an electrolyte that helps regulate the amount of water in your cells.

So when sodium levels fall too low, cells swell with water and hyponatremia occurs. One of the most common causes is overhydration during endurance events. Symptoms, both during and immediately after an epic, ultra-distance run include dizziness, lethargy, malaise, thirst, headaches, insufficient urine production, mental confusion, nausea and vomiting. At some point over the final hours and for the next several days, I suffered from all of the above. big day on the trail means the right gear is key. I wore Hoka One One Challenger ATR 2 shoes with Ultimate Direction’s PB Adventure Vest 3.0.

Essential gear in the pack included an Outdoor Research Helium II shell, Black Diamond Revolt headlamp and Leki Trail Stick collapsible carbon-fiber trekking poles. For fuel, I consumed a variety of Honey Stinger treats, namely Gluten Free Organic

Salted Caramel Waffles, and Energy Chews. I could have used more, but the trouble is packing it all in. Given the duration of the day and the amount of water I consumed during the final 14 miles, I still lacked the electrolytes I needed.

If I could have a do-over, I’d consider spending the hottest hours of the day resting in the shade, and replenishing calories at Phantom Ranch before making the last brutal push up to the North Rim. In retrospect, we could have waiting in the line at the cafeteria at the Phantom Ranch Canteen on the way back. The time spent would have been well worth it relative to the calories and electrolytes consumed.

I’d also grab several lightweight packets of soy sauce, and spend $1.95 on a few packets of Skratch Labs Rescue Hydration Mix, which is supremely thirst-quenching, delivers 750mg of sodium and easy to carry. But if I am in any kind of similar situation again, I hope this experience will help me to be more attuned to my

actual condition and what common-sense alternatives there might be.

Still, the impact of my experience running across the Grand Canyon and back has been lasting.

The images from that day—both the ones we snapped with our phones and the those burned into my consciousness—take me back to the grandeur of the day and the understanding of my mortal limits. It took me weeks to fully recover, but the fatigue and ache in my body eventually gave way to a feeling of inspiration and a greater desire to explore the natural world in tandem with my own limits.

Now, months later, my thoughts return constantly to the force of the Grand Canyon in the context of tactile memories—the gaze of that owl, the peerless power of that sun and the thunder of the Colorado River deep in the earth. I know those types of recollections will fuel future adventures, and, more importantly, will lead me to share the Grand Canyon and all of its inspiration with my young son someday very soon.

Check out our complete Grand Canyon trail running guide— including tips, stats, maps and photos—at Competitor.com/GrandCanyon.

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PHOTO: BRIAN METZLER

thousand feet of ascent during the last 7 miles to the top hurts like hell, but it’s a more familiar pain that won’t kill us.

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Click here: More global running adventures!

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Extend Your Bucket List While running the Grand Canyon is on many runners’ bucket lists, it’s a ridiculously hard task to complete.

An epic adventure doesn’t have to be an out-of-this-world undertaking.

Here are three more out-of-the-box running odysseys we’d recommend you put on your list.

Tour of the Alps For decades, tenacious hikers have been trekking around the Mont Blanc massif through parks of France, Italy and Switzerland. By the 1980s, the completion of Tour du Mont Blanc route (mostly on singletrack trails) allowed intrepid adventurers to enjoy a seven- to 10-day circuitous journey around the highest mountain range in Western Europe.

Those long-haul adventures ultimately led to the Ultra-Trail du Mont-Blanc, a 105-mile trail race that takes runners anywhere from 20 to 46 hours to complete—usually without sleeping. But the run around Mont Blanc doesn’t have to be quite so rugged. With plenty of villages, mountain huts and ski resort hotels adjacent to the route, intrepid trail runners can link up 12- to 25-mile sections of the route in four to six days while eating delicious meals, sleeping in comfortable accommodations and toasting each day with a glass of fine wine.

More info: Competitor.com/MontBlanc

PHOTOS: (CLOCKWISE FROM TOP) : MARIANNE MARTIN, RYAN BETHKE, STEVE HUGHES

Click here: How to Train for the Carlsbad AllDay 20K

Double (or Triple) Your Fun

All-Night Frivolity

Want to add some intrigue to your running endeavors? Consider running multiple races in a weekend. Most RunDisney and Rock ’n’ Roll Marathon Series events have multiple-event challenges that give ambitious runners a chance to garner big, chunky medals for their expanded efforts. Also, the Carlsbad 5000 is known as the World’s Fastest 5K, but the race organizers have added a new wrinkle in 2016 that requires a bit more endurance. The Carlsbad 5000 All Day 20K serves up the challenge of running four 5Ks in the span of a couple hours. Lastly, the Double Racing series challenges runners with back-to-back races in the same morning separated by a 15-minute “halftime” of sorts.

The total racing distance of each event is typically equivalent to a standard running race, only it’s broken into two smaller parts. For example, the Double Racing 5K consists of a 3K followed by a 2K, while the Double Racing 13.1 is a 10-miler followed by a 5K.

By now, if you haven’t experienced the thrill and madness of running a long-distance team relay like the Hood to Coast Relay or one of the Ragnar Relay events, you need to find a handful of running pals, rent a couple of vans and get ready to collect “road kills” in some of wackiest fun you can have wearing running shoes. Those events are built on the camaraderie and teamwork of going the distance—anywhere from 170 to nearly 200 miles—over the course of 24 hours. But the Ragnar Trail Relay series is all about running loops on an amazing network of trails and then chilling out with your teammates at a campsite. A similar format applies—each runner runs three times during the event, usually about 4 to 9 miles per relay leg—but instead of getting in a van that heads on down the road, you finish back at the base camp where runners mingle around a campfire, watch movies on a big screen and relax with a cold beer.

More Info: Competitor.com/MultipleRaces

More Info: Competitor.com/RagnarTrail

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Gatorade Endurance Formula has nearly 2x the sodium and more than 3x the potassium of original Gatorade Thirst Quencher.

On course at more than 300 races and available at run, bike and tri specialty stores and online at www.GatoradeEndurance.com OfďŹ cial Sports Drink of

U.S. SERIES

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Th e To p Run n in g Sh o p s o f 2016 The best place to buy your gear is the locally owned running shop wherever you live.

B y B r i a n M etzl er

T

he running retail business has been in a whirlwind of change in recent years. New stores with modern designs, corporate conglomerations with national branding and purchasing power, the continued growth of e-commerce and deep discounting of excess inventory—both in stores and online—have created new shopping opportunities for runners.

Still, we strongly believe in locally owned, community-driven running shops, both because of the passionate people, positive energy, local connections and pure inspiration they afford. Those stores and the people who work there are woven into the soul of the sport, where runners of all abilities can be connected with the passionate culture we all share.

Every year, Competitor magazine partners with Running Insight trade magazine to identify the 50 Best Running Stores in America. It starts with readers nominating their favorite shops on Competitor.com. Then there is a rigorous evaluation process, which includes runner nominations, mystery shopping to assess customer service, credit ratings from vendors, and assessments

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about local programs and community commitment.

Yes, times have changed—and are continuing to change—but it’s clear the running stores that are excelling are the ones that offer exemplary customer service for every type of runner, organize training programs, group runs and local races, and provide knowledge and insights about the latest trends, the newest gear, proper running form, local trails and injury prevention.

When it comes down to it, the best stores in the country are the ones that are focused more on spreading the joy and passion of running than they are on selling running shoes, apparel and accessories.

Which running shop was the best in the country for 2016? The winner will be revealed on Dec. 1 at an industry-only trade show in Orlando, Florida, and published online at Competitor.com. In the meantime, we offer a glimpse the top shops earning the 50 Best Running Stores in America stamp of approval for 2016 (page 58) and the four finalists for 2016 Running Store of the Year.

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Click here: Past winners of the Running Store of the Year award

Click here: The Top U.S. Running Shop for 2015

10 Reasons You Should Visit Your Local Running Store

10 Excellent customer service, individualized fitting (which often includes expert video gait analysis) and in-depth knowledge of all things running.

09 It’s the best and least intimidating place to learn about training for your first race, whether it’s a 5K or a full marathon. Plus, many shops have yoga classes, high school spike nights and guest speaker events.

groups. It’s where you can meet running partners, learn about local trails and engage in the local running community.

06 If you spend $100 at a locally owned business, on average, $68 goes back to the local economy.

Spend the same $100 at a national chain and only $43 returns to the local economy.

03 Specialty running shops offer group runs and special events on a regular basis. Sporting goods stores offer fly fishing demos and great deals on pro sports jerseys.

08 Passionate runners just like you work at running stores. Even if you don’t buy anything, you can walk out full of inspiration.

05 You wouldn’t go to a bakery to get an oil change or new windshield wipers, would you? So there’s no sense going to a store that sells football and hockey gear to buy running shoes and apparel.

Most specialty running stores have coaches and sports

04 Local running shops support local races, schools and running

07

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medicine experts on staff—or available for quick referrals—for questions about health, injuries, rehab and recovery.

02 Running shops have shoes, running-specific jackets, packs and nutritional products that aren’t sold at larger sporting good stores or national chains.

01 You get more than what you pay for. Running smarts + good products + mutual passion + great service = priceless.

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Click here: What makes a great running shop?

The 50 Best Running Stores in the U.S. for 2016 Alabama Fleet Feet Sports Huntsville Arizona Sole Sports Tempe

* Tortoise & Hare Glendale

Runner’s Depot Davie Running Wild Pensacola

Kansas

Track Shack Orlando

Manhattan Running Co. Manhattan

Georgia Game Changers Richmond Hill

Arkansas Rush Running Bentonville California A Snail’s Pace Brea Fleet Feet Sports Aptos Fleet Feet Sports Sacramento

Lousiana Varsity Sports Baton Rouge

West Stride Atlanta

Maine

Illinois

Fleet Feet Sports Portland

Dick Pond Athletics St. Charles

Maryland

Fleet Feet Sports Chicago

Fleet Feet Sports Baltimore

Michigan

North Carolina

Tennessee

Ann Arbor Running Co. Ann Arbor

Bull City Running Durham

* Fleet Feet Sports

Charlotte Running Co. Charlotte

Texas

Complete Runner Flint

* Hanson’s

Running Shop Grosse Pointe Missouri Big River Running Co. St. Louis Run 816 Liberty The Running Well Store Lee’s Summit

* Charm City Run Belair

Nebraska

Massachusetts

Running Central Peoria

Charles River Running Norwood

Lincoln Running Co. Lincoln

Florida

Indiana

1st Place Sports Jacksonville

Fleet Feet Sports Fort Wayne

New England Running Co. Beverly

New Hampshire Runners Alley Portsmouth New York

Whirlaway Methuen

Run For Your Life Charlotte

Brentwood

iRun Texas San Antonio Luke’s Locker Dallas

Ohio

Geneva Running Outfitters Geneva

Connecticut Fleet Feet Sports West Hartford

Three Rivers Running Fort Wayne

Columbus Running Co. Dublin Dave’s Running Sylvania Second Sole Akron Up & Running Dayton

Utah Runner’s Corner Orem Virginia Fleet Feet Sports Roanoke Potomac Runing Burke West Virginia

Oklahoma Red Coyote Running Oklahoma City Pennsylvania A Running Start West Reading

Two Rivers Treads Shepherdstown Wisconsin Performance Runnning Outfitters Brookfield

Fleet Feet Sports Syracuse

* - Finalist for 2016 Running Store of the Year Click here: These running stores that serve beer!

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Energy

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GATORADE ENDURANCE CARB ENERGY DRINK Gatorade Endurance Carb Energy Drink is a liquid carbohydrate source with B vitamins, which as part of a daily diet, helps with energy metabolism.

Hydration GATORADE ENDURANCE FORMULA Available in readyto-drink and powder, Gatorade Endurance Formula is a specialized sports drink with nearly twice the sodium and more than three times the potassium of Gatorade Thirst Quencher to help sustain hydration, maintain proper uid balance and replace key electrolytes lost in sweat during training and racing.

GATORADE ENDURANCE GATORLYTES An electrolyte powder mix of sodium, potassium, chloride, calcium and magnesium, Gatorlytes are designed for athletes with high electrolyte losses, salty sweaters and cramp-prone athletes. Add one packet to a 20-oz. bottle of Gatorade Thirst Quencher and drink before and/or during activity.

www.GatoradeEndurance.com

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first lap 60

Training

Click here: Avoid training burnout by having fun!

Click here: How to become a morning runner.

7 Fixes to Get Faster Now

It’s one thing to have big plans for the coming year.

It’s another to put those into immediate action and give yourself a leg up on your spring fitness during the fall and winter. You know you need to follow a training schedule, set goals and assess at the end of the year. But those things all take time before you’ll see improvements. So what can you do right now to get faster? “There are probably 30 things I could tell you that are actionable right now,” says Jason Fitzgerald, a Denver-based USATF-certified coach and author of 101 Simple Ways to Be a Better Runner. Thirty is a lot. Let’s start with just seven, with cues from Fitzgerald and longtime Chicagobased running coach Jenny Hadfield.

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1 | Mix up the effort

2 | Mix up everything else too

One of the easiest ways for most runners to get faster is to simply “get away from the plain Jane training plan,” Hadfield says. Instead of just running the same pace all the time, vary the intensity and distances.

Do one workout per week that’s high-intensity—whether that’s on the track, treadmill or hills—and do one workout each week that’s more of a tempo effort. “It’s amazing how much people improve in just two to four weeks,” says Hadfield, by just adding pace variety into their routine.

It’s not just your pace that needs a little more pizzazz. Variety is the spice of running. Regularly run in different types of shoes, rotating through two to three pairs, Fitzgerald says. This subtly changes the stress on muscles and tendons in your lower leg, which reduces the risk of injury. That’s also true for running on different surfaces: dirt, grass, bike path, asphalt. By varying the type of work you’re doing—and, yes, also different kinds of cross-training— you’ll improve your functional strength and overall biomechanics.

Photos: istockphoto.com

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5 | Stop the static before a run

Click here: How to beat 6 common excuses for not running.

3 | Add 10–15 minutes of core

Fitzgerald also gets rid of any static stretching his runners are doing before their runs. Plenty of studies have now shown pre-workout static stretching—i.e., touching your toes or sitting on the ground with your legs in front of you—is not helping and might be actually hurting you, as it increases the chance of injury. Instead, do a dynamic warm-up routine. This is especially helpful when it’s cold outside. That could mean some easy movement or jogging, followed by dynamic stretches like leg swings or lunges or air squats. In the winter, Fitzgerald will even have his runners do all this inside before heading out.

6 | Do strides

You know you should be doing strength work. But it can be hard to make it to a gym.

Instead, just add 10–15 minutes of an assortment of plank exercises after your run a few times each week. Fitzgerald has his runners do a routine that includes planks, side planks, planks where you pick up one arm then the other, then planks where you pick up one leg then the other, pushups, and a plank position where you bring your knee up to your opposite elbow. Add simple core exercises after your run and it’ll actually get done. The winter is also an ideal time to try different kinds of workouts, Hadfield says, like yoga, strength classes or cross-country skiing.

Add to the list of ways to mix it up: running strides at the end of your workouts. “Too many runners are not doing strides,” Fitzgerald says.

Running four to six strides of about 75–100 meters each helps develop proper form, and improves leg speed and turnover, he says.

Aim to do this at least once per week, though Fitzgerald prefers his runners do strides two or three times each week. Over approximately 75–100 meters, gradually build up to 90–95 percent of your max speed, hold that effort for 10–15 meters, and then coast to a stop. Rest or jog for about one minute, and then repeat.

4 | Run more Sometimes getting faster at running is as simple as just running more. Fitzgerald says he’s often surprised how many runners aren’t doing a proper long run. Either they’re cutting it short to be social or they’re just running a couple miles longer than their other runs. He’s also found that a lot of runners are only running 15–20 miles a week.

That’s fine, but “if you’re stuck in a rut and your volume’s been the same for a long time, then gradually increasing your mileage can see big improvements,” Fitzgerald says. The key is to increase the mileage gradually and then level off once you hit your new appropriate amount—say 30–40 miles per week, depending on what other training you do and your injury history.

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7 | Forget about pace

Click here: 3 Ways to Improve Your Running Technique

It sounds like wisdom from Mr. Miyagi: To go faster, stop trying to go faster. But sometimes that’s exactly what runners need, Hadfield says. “We’re all addicted to our apps and GPS.” When we become slaves to our devices, we forget to run according to how we feel. On a hot and humid day, your pace might be significantly slower for the same effort, she says. By forcing her runners to run based on heart rate, perceived effort and feel, they learn how that relates to pace. Leaving the GPS device behind sometimes allows you to go as easy as you should on easy days—which keeps you ready to go as hard as you should on hard days.

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Training

Click here: Learn about how to shop for a treadmill.

Treadmill Training 101 B y scott m ol i n a

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Time/Distance Description 3 min.

Walk briskly at a 4–6% incline, easy effort

5 min.

Jog easy at a 2–3% incline, easy effort

5 min.

Jog easy at a 4–6% incline, easy effort

20 min.

Run at a 2–3% incline, Aerobic Threshold heart rate, moderate effort

3 min.

Jog very easy at a 1% incline

5 × 3 min.

Last 2 min. to Lactate Threshold heart rate 4–6% incline, moderate to hard effort

2 min.

Recovery, flat road

7 min.

Jog easy to finish the hour, gradually ease off to a walk for the final 1–2 min

Aerobic Threshold is what you would perceive as marathon race pace effort.

Lactate Threshold is a hard effort—about the effort you’d sustain in a 10K to half-marathon race when fresh.

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: istockphoto.com

Treadmills offer a low-impact surface, and it’s easy to vary the gradient and speed. But if you’re going to run on a treadmill this winter, don’t just get on and jog at the same level or run without a training strategy. Instead, mix up your speed a bit. This is a good general base-building session that can be used nearly yearround. It’s especially good if you don’t want to run downhill because of injury, or if you have sore legs yet still want to run hard. (Yes, some of us are like that!)

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2013

CELEBRATE 20 YEARS RUNNING

Olympic superstar Mo Farah wins Half Marathon and post race interview goes viral.

2013 Rocker Mike McCready plays the National Anthem at the 2013 Start Line to kick off the race.

2015 63 year-old Mary Shahan was crowned Rock Royalty and completed the race as its honorary queen.

M A R AT H O N | 1 /2 M A R AT H O N | 1 0 K CREATE YOUR MOMENT ON

FEB 5, 2017

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TRAINING

SHOULD YOU RUN TWICE IN A DAY?

BY ALAN CULP EP P ER

When it comes to running double days —a.k.a., running twice in the same day—most experts agree on the do’s and don’ts. For the elite level runner? Yes, absolutely—most, if not all, include double days to some extent.

But for new runners, novices and intermediate age groupers? Well, there are a lot of schools of thought about what is best. This disparity is largely due to a misunderstanding of why double runs would be included in a typical training plan. Most age-group runners feel double runs are reserved for those that are simply looking for higher mileage. But more mileage is not the only reason to engage in double-run days. Let’s talk through three common scenarios to assess if you might benefit from doing some doubles at some point in your training.

YOU SUFFER FROM PATTERNS OF FATIGUE

YO U A RE IN J URY PRON E

YO U’ V E HIT A PL ATE AU

I have known and worked with athletes over the years

Many athletes suffer from injuries and—even

This is the one scenario where the goal is to increase the

who, even with modest amounts of training, suffer

while being careful, find it hard to break the

total workload, not just break up your current training

from continual patters of fatigue. This is not the normal

injury cycle. For most runners, overuse is the

into smaller more manageable segments. Many athletes

fatigue that comes with structured hard training but

key contributor. But altering your training to

find themselves struggling to break through to a new

an underlying level of fatigue that leads to ineffec-

include smaller segments can provide just

level. The general mindset is: If they put in consistent

tive training and poor performances. Everyone has a

enough of an interruption to break the overuse

work over many years then they will continue to improve.

different threshold of what they can manage and the

pattern. Keep in mind that this is not a cure-all

This is partially true—but there is an improvement ceil-

zone in which they feel they can train most effectively.

and you need to assess if there is more going

ing if your training does not continue to evolve. We all

If you find yourself falling into patterns where you

on with your footwear, mechanics, stretching

get to a point where we will only improve so much if we

rarely feel fresh or your workouts are seemingly not

routine and hydration habits. But for many

do not increase or change the stimulus in some regard. If

productive for longer than usual periods of time, then

athletes, simply adding in double runs can

you have already tried changing the harder workouts to

double runs could be worth exploring. Many runners

create just the environment needed to stay

include different stimuli and not seen noticeable results,

find success with breaking up the same total volume of

injury-free. Similar to the patterns of fatigue,

try including some double runs. Again, this is for the

training into smaller segments, allowing their system

injury patterns can be addressed by taking

runner who has already tried a variety of approaches

to absorb the training more effectively. This is one area

similar mileage and simply breaking it up into

and is not prone to injury but is looking for a way to

where the body responds uniquely to double runs.

smaller segments. This is best integrated on

break through that ceiling. A small increase in mileage

Interestingly, by running twice in the same day you

recovery days; reserve running once a day for

over many months through the addition of double runs

can actually recover better than running only once.

harder sessions and a weekly long run.

could be just the added ingredient needed.

Say your plan calls for an 8-mile easy recovery run.

Instead of running all 8 in the morning, you run 5 in the morning and then 3 that evening. Breaking up the mileage for 2 to 3 days a week could prove an effective way to break the fatigue cycle in your training.

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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: ISTOCKPHOTO.COM

Click here: Read more from Coach Culpepper

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THANKS FOR SO MANY EMOTIONS

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#WTSCozumel

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Training

Click here: Learn about snowshoe racing

Snow s hoe Running B y M ac k en zi e L . H av ey

If you are one of those hardy harriers, consider integrating a snowshoe

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running workout into your winter cross-training routine. Not only will it allow you to avoid treacherous paths and roadways, you can usually find wooded trails t h a t p ro v i d e s o m e shelter from the winter elements. That’s not to mention it provides a killer cardio workout.

(Research studies at the University of Vermont and Ball State University have shown that snowshoe running workouts can burn more than 1,000 calories per hour.)

Be sure to buy, borrow or rent a pair of running-specific snowshoes.

These models generally weigh lighter, span about 25 inches in length and allow you to be quick on your feet. Trail or winter-specific running shoes that have protective uppers are your best bet when it comes to footwear. If you’re worried about getting snow in your shoes, get your hands on a pair of waterproof gaiters to keep any moisture from soaking your socks.

Start with this simple 40-minute fartlek-style snowshoe workout and add time and intervals as you get stronger: 10-minute jogging warm-up 1-minute @ 10K pace 1-minute jog 2-minutes @ half marathon pace 2-minute jog 4-minutes @ marathon pace 4-minute jog 2-minutes @ half marathon pace 2-minute jog 1-minute @ 10K pace 1-minute jog 10 minute cool-down

Keep in mind that while you can largely maintain

your regular form, running with a pair of snowshoes through deep snow will inevitably alter your gait and require more energy.

Start slow until you get the hang of it and build fitness. Remember one of the major perks: If you fall, a snow-covered trail provides the softest landing you could ask for.

If you live in or are visiting a wintry state, consider running a snowshoe race. Find races at the U.S. Snowshoe Association website: Snowshoeracing.com.

Photo: Scott mason

If you live in colder climes, you know what a challenge year-round run training can be.

Icy sidewalks, headhigh snow banks and bone-chilling winds drive many runners to the treadmill come winter. While there are plenty of great indoor cross-training options, many runners prefer outdoor workouts, even if it means bundling up.

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Where and When to Race It’s the end of the year: Did you accomplish all your running goals? You’ve got two more months to check everything off your list. For many, though, this is the time of year for a little bit more fun racing. Do a hometown turkey trot to prepare for the big feast. Dress up in an ugly holiday sweater. Enjoy a post-race chocolate feast.

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 Walt Disney World Marathon Jan. 4–8, Lake Buena Vista, Fla. Disneyworldmarathon.com

Rock ’n’ Roll Arizona Jan. 14–15, Tempe, Ariz.

Runrocknroll.com/arizona

Charleston Marathon Jan. 14, Charleston, S.C. Charlestonmarathon.com

This year marks the 20th anniversary of the Walt Disney World Marathon. The event, which was one of the biggest early forces in the growth of destination marathons, has grown to include a full and half marathon, 10K and 5K—plus several combinations of those distances to create additional challenges over four days at the Happiest Place on Earth.

The Rock ’n’ Roll Marathon series kicks off 2017 in the desert with this event that includes a marathon, half marathon, 10K, 5K and kids race. The marathon will take runners from Phoenix to Tempe, while the half marathon starts and ends in Tempe, with epic views of the Valley of the Sun, including Papago Park and the Tempe town lake.

If you’ve never been to Charleston, S.C., this race is a great excuse to explore one of the country’s most scenic cities with a beautiful historic downtown. The point-to-point marathon and half marathon courses start downtown and tour the city before finishing in North Charleston. You’ll work up a good appetite to enjoy some of that renowned Lowcountry cooking.

Walt Disney World Marathon

Photo: Courtesy of Walt Disney World Marathon

Click here: Read a story about a family running weekend at Disneyland

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COMMUNITY

5K TO 15K TXU ENERGY HOUSTON TURKEY TROT Nov. 24, Houston Houstonturkeytrot.org

MILES OF MUSIC 5K Dec. 11, Studio City, Calif.

Milesofmusic5k.com

HOT CHOCOLATE 15K/5K Dec. 11, St. Louis Hotchocolate15k.com

More than 20,000 runners come to downtown Houston on Thanksgiving Day for this annual event that raises money for Neighborhood Centers, the largest community development organization in Texas. Choose from a 10K, 5K or kids run and start the holiday off right.

This race organized to raise money for youth mentoring starts at the Radford Lot of CBS Studios and will feature musical performances along the course, including Ronee Martin from “America’s Got Talent.”

The family-friendly event will also feature food and prizes after the run.

What better way to celebrate a winter run than with a cup of hot chocolate afterward? This national series is known for its chocolate-themed finish line party, complete with cocoa and fondue. Choose from a 15K or 5K run in St. Louis, or check out the event in 10 other cities in early 2017.

TRAIL THE NORTH FACE ENDURANCE CHALLENGE Dec. 3–4, San Francisco Challenge.thenorthface.com

NYRR PETE MCCARDLE CROSS COUNTRY 15K Dec. 4, New York City Nyrr.org

PINE MOUNTAIN TRAIL RUN Dec. 4, Pine Mountain, Ga. Getguts.com

This series of trail runs over two days in the Golden Gate National Recreation Area is a great entry into both trail running and ultras. On Saturday, choose from a 50-miler, 50K, marathon or marathon relay; Sunday features a half marathon, 10K and 5K. The courses are challenging, but you’ll enjoy amazing views of the Marin Headlands.

You don’t usually think of cross-country running and New York City together in the same sentence, but this annual event in the Bronx’s Van Cortlandt Park is a rugged challenge that takes advantage of its hilly trails. Named after 1964 Olympic marathoner Pete McCardle, the three-loop course is limited to the first 400 entrants.

Looking for a real challenge? This 46-mile run takes advantage of the rugged trails of Georgia’s FDR State Park in Pine Mountain. This taxing event’s course follows a ridgeline trail with plenty of climbing. Expect creek crossing and some rocky sections to navigate, but you’re rewarded with an incredible trip through both hardwood and pine forests.

Click here: Read about North America’s hardest running races

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PHOTO: COURTESY OF TXU ENERGY HOUSTON TURKEY TROT

TXU Energy Houston Turkey Trot

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10/19/16 2:07 PM

LAST LAP Click here: Watch a video about Emma Coburn talk about the steeplechase.

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BOLD AND BRONZE Emma Coburn, 26, Boulder, Colo.

It was quite a year for Emma Coburn. Not only did she bring home an Olympic bronze medal in the 3,000-meter steeplechase—becoming the first American woman ever to earn a medal in that event—she also lowered her own American record to 9:07.63. That means she ran 4:53-mile pace while also jumping over 35 rigid wooden barriers—seven of them in front of a daunting water pit.

She also gained fame by appearing au naturel (a.k.a., tastefully stark naked!) in ESPN The Magazine’s annual Body Issue. Although she’s a record-setting runner, it’s her strong work ethic, self-deprecating style and easygoing demeanor that have earned her respect from teammates and competitors.

Do people still ask what the steeplechase is?

I’m getting that less and less. From 2012 to 2016, people have become more aware of it. I rarely have to explain it anymore. But there are still occasionally moments where that happens.

For example, I went to a party to help my great uncle and great aunt celebrate their 60th wedding anniversary recently and I was asked quite a few times what my horse’s name was. I just told them my horse’s name was Emma.

Why do you run?

I can’t imagine my life without running. It has been my favorite hobby, my profession, my outlet to relieve stress, and it’s given me so many opportunities in life. But it’s genuinely my favorite thing to do. My ideal day is when I can go on a run on an easy day with friends and enjoy the feeling of

being out on a trail and the joy that it gives you.

I’ll never be able to replicate that in another sport.

What are you binge watching?

I’m a little bit of a history nerd, and I love that “Narcos” is based on a true story and how wild Pablo Escobar was. I like “The Blacklist,” because it’s a drama with a few laughs mixed in. And I judged “Game of Thrones” from afar for so long.

I always said I don’t like fantasy stuff and don’t want to watch a show about dragons. But then I watched it and became obsessed. The characters are so interesting and intricate and you never know who you want to root for.

What have you learned from running?

I think it’s important to not be afraid to fail.

Life is hard, running is hard, injuries happen, bad performances happen. But you should not be scared to have those things happen to you. And when they do, don’t give up on moving forward. I’ve struggled through injures and experienced failure in my life, but I think it’s important to get on that starting line and not worry about the negative things that could happen to you, but to focus on the positive things you want to happen.

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

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Click here: Read about Emma Coburn’s photo shoot with ESPN The Magazine

PHOTO: ARIC VAN HALEN

When did you realize you’d earn a medal?

With a lap to go in the race, I finally stopped worrying about getting caught for fourth. And then there was a brief moment when I thought, “Oh my gosh, I could maybe get silver.” But then my thoughts shifted just for a moment to “If I don’t fall, and I keep calm, I could earn a medal.” When I crossed the finish line, I was just so grateful that I had earned the bronze medal. I was so proud to run a lap with the American flag. It was such an amazing and insane moment and not at all possible with all of the support I’ve gotten along the way.

10/25/16 2:14 PM

NOVEMBER 13, 2016 • • • • • •

Beautiful scenic coastal course South Florida’s only finish-together relay Average temps in the mid 60’s Run through Fort Lauderdale’s New River Tunnel Michelob ULTRA’s awesome post-race beach party Free race day digital photos courtesy of Athlinks

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10/19/16 2:08 PM

Run to a better place with the Adrenaline GTS 17. It’s got the perfect balance of support and cushioning to deliver a super smooth ride.

Š 2016 Brooks Sports, Inc.

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10/19/16 2:09 PM