Competitor April 2017

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APRIL 2017

| APRIL 2017

Prepare for your next race

How to shop for a running watch

Page 46

Page 22

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THE 2017 BOSTON MARATHON ISSUE // THE CARB DEBATE

"I WANT TO BE THE BEST IN THE WORLD" —Galen Rupp

//

page 24

MILLINOCKET MARATHON

PLUS: Why the Boston Marathon is so damn great How to watch the race And the stories of a few first-time qualifiers

• Simple, Effective Cross-Training • Carbs or No Carbs?

• Spring-Fresh Shoes & Gear

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Click here to read more Boston Marathon stories.

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2010

The Brooks “Rocker Dude” makes his debut in Seattle, straddling the course and inspiring participants to rock out and “Run Happy”. The dude has spanned the streets at Rock ‘n’ Roll events throughout the country ever since.

2015 92-year-old cancer survivor, Harriette Thompson, inspires us all in San Diego by becoming the oldest woman to finish a marathon.

2013

Deena Kastor clocked 1:09:36 to finish third in Philadelphia and also set three more Masters world records at 15K (49:03), 10 miles (52:41) and 20K (1:05:52).

1998

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

2011

In order to see Las Vegas in its neon glory, the race was moved to the night and the experience of running the Las Vegas #StripatNight was born.

2001

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

2014

Shalane Flanagan led the two days of running at the first ever Remix Challenge weekend in Chicago.

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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 APR 23

MADRID, SPAIN

OCT 29

LOS ANGELES, CA

APR 29

NASHVILLE, TN

NOV 4

MÉRIDA, MEXICO

MAY 27-28

LIVERPOOL, ENGLAND

NOV 4-5

SAVANNAH, GA

JUN 3-4

SAN DIEGO, CA

NOV 11-12

LAS VEGAS, NV

JUN 18

SEATTLE, WA

DEC 2-3

SAN ANTONIO, TX

JUL 15-16

CHICAGO, IL

201 8

AUG 12-13

DUBLIN, IRELAND

JAN 13-14

ARIZONA

SEP 2-3

VIRGINIA BEACH, VA

MAR 3-4

NEW ORLEANS, LA

SEP 16-17

PHILADELPHIA, PA

MAR 17

WASHINGTON DC

SEP 24

MONTRÉAL, CANADA

MAR 18

MEXICO CITY, MEXICO

OCT 7

BROOKLYN, NY

MAR 24-25

DALLAS, TX

OCT 7-8

SAN JOSE, CA

MAR 24-25

CARLSBAD 5000

OCT 14-15

DENVER, CO

APR 7-8

RALEIGH, NC

OCT 14-15

ST. LOUIS, MO

APR 8

SAN FRANCISCO, CA

OCT 15

LISBON, PORTUGAL

REGISTER AT

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Captured 4

co o l R u nn i ngs The OSR 30-mile Manhattan Perimeter Race is a brutal challenge in blustery winter conditions.

So challenging, in fact, that half of the field dropped out just prior to race day this year! Runners are exposed to icy winds for most of the course, which starts and finishes in the Lower East Side and traces Manhattan Island’s shoreline for 30 miles. “The whole point of this race from the beginning [in 2014] was to create an extremely difficult scenario that nobody would want to run,” says Joe DiNoto (left, on bicycle), founder of Orchard Street Runners, the run crew that puts on this and other unsanctioned races in New York City. But people keep coming out for it, whether they’re out to win or just out to run farther than a marathon. Eric Reitinger (center) won in 3:18:49 on a day when the back half of the race was almost entirely headwinds.

Friends and fellow runners not entered in the race treated it as a group run, accompanying the five brave competitors at various points throughout the course. And per run crew protocol, the after-party to this early-season tradition featured plenty of booze and some quality Instagramming.

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Photo: steve tranter

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Contents

april 2017

Features

Departments

The 2017 Boston Marathon

12 Starting Lines

24 The Next Chapter

32 New Faces of Boston

new focus on the

28 Why the Boston Marathon Is so Special

marathon now would

In times like these,

to share how

be—should be—widely

races like the

celebrated. But old

Boston Marathon

storylines continue to

Galen Rupp’s

The Boston Marathon by the numbers, plus NBC announcer Craig Masback on how to watch the race, a look at special-edition Boston shoes, and lots more.

We asked some

Gear

Training

community

they qualified for

20 Shoe Talk

46 First Lap

54 Run It

Boston—and what

Athleisure style

How to prepare for a race

Our picks for a variety

bring people

motivated them

grows up

steal the spotlight.

together.

to chase a BQ.

By Adam Elder

By Toni Reavis

By Emily Polachek

of our readers

of early spring races

48 Workout of the Month 21 Collective

The Tempo Tango

Back Page 56 Last Lap

Some of the best merino wool gear

50 Coach Culpepper

Kathrine Switzer

for spring

Common masters athlete mistakes

reflects on her historic

town—and to the runners who traveled there.

22 Wearable Tech

52 Cross-training

50 years ago, and how

By Jonathan Beverly

The right watch for

High-intensity interval

running has changed

you at the right price

training workout

since then.

34 The Warmest Winter Race

Boston Marathon run

A unique race in Millinocket, Maine, brings smiles to a struggling

40 The New Rules of Carbs for Runners Don’t let all-or-nothing beliefs about carbohydrates hold you back.

By Matt Fitzgerald

ON THE COV E R : Galen Rupp was photographed by Neil DaCosta in Beaverton, Ore. For our story and interview with Rupp, turn to page 24.

B E LOW: The Millinocket Marathon in Maine was an unforgettable experience for Jonathan Beverly. For his story and more of his photos, turn to page 34.

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

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

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

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

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

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COMPETITOR.COM

Michele Gonzalez Running coach and blogger behind NYC Running Mama

BOSTON MARATHON COVERAGE Get the latest news and updates about the 2017 edition of the race at Competitor.com/category/boston-marathon

CONNECT WITH US

Try adding a “shot”

of tart cherry

juice concentrate

to your post-run smoothie! It’s packed with about 100 montmorency tart cherries to help aid recovery after exercise.

Join the conversation

2017 RUNNING GEAR GUIDE Check out test-reviews of more than 160 of the newest products at Competitor.com/category/2017-running-gear-guide

Facebook.com/ competitor.running

Follow us

STRENGTH TRAINING Build strength by supplementing your running with these exercises at Competitor.com/tag/strength-training

@runcompetitor

See what we share

TART CHERRY SMOOTHIE

INJURY PREVENTION

@runcompetitor

Seek tips for treating and preventing common running injuries at Competitor.com/category/injury-prevention

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if water helped muscles recover they’d call it tart cherry juice Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. Join other athletes and make tart cherries a nutritious addition to your training regimen so you can get more out of your workout tomorrow.

Look for Montmorency tart cherry products at your local grocery store and online

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Contributors

Writers, Designers & Photographers J o nath a n B e v e rly Jonathan Beverly is the former editor-in-chief of Running Times and a writer at large for Runner’s World. This month for Competitor, Beverly covered the Millinocket Marathon in Maine in “The Warmest Winter Race,” on page 36. Besides the amazing tone of gratitude in Millinocket, he says the best part of his trip was the reunion of former Hancock County

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

Adam Elder Emily Polachek senior graphic designer Valerie Brugos staff photographers Oliver Baker, Ryan Bethke managing editor web editor

senior contributing editors

Adam W. Chase, Alan Culpepper, Mark Eller, Mario Fraioli, Meb Keflezighi, Brian Metzler, Allison Pattillo, Sam Winebaum contributing writers

Jeff Banowetz, Jonathan Beverly, Lisa Jhung, Mackenzie L. Havey, Susan Lacke, Matt Fitzgerald, Kelly O’Mara, Toni Reavis, Dustin Renwick contributing photographers + artists

Matt Harbicht, Jeff Cohen, Neil DaCosta, Hagen Hopkins, Sue Kwon, Nick Nacca, Victor Sailer, Michelle Schrantz, Aric Van Halen

cross country runners, who filled out the top five in the 50–59 division of the half marathon.

m a r k e t i n g & m e d i a o p e r at i o n s production manager Meghan McElravy advertising production manager

Gia Hawkins director, public relations Dan Cruz

M at t F i tz g e ra l d Matt Fitzgerald is an endurance sports coach, nutritionist and author. His latest book is The

Scott Kirkowski director, creative services

Athletes’ 5 Core Habits to Look, Feel, and

Matthew McAlexander

Perform Better (Lifelong Books, 2017). This

associate creative director

month, Fitzgerald cuts through the noise on

Thomas Phan director, multimedia Steve Godwin

Rules of Carbs for Runners,” on page 40.

Nicole Keilman media operations coordinator

Hannah Sebahar

d i g i ta l s e r v i c e s director, web development

Endurance Diet: Discover the World’s Greatest

the carbs vs. no carbs debate in “The New

associate director, media marketing

web developers Joseph Hernandez, Miguel A. Estrada, Rachel Blades interactive creative director

James A. Longhini junior web designers

Sean Marshall, Eddie Villanueva

Advertising chicago

Joe Wholley, jwholley@competitorgroup.com Mark Baba, mbaba@competitorgroup.com

S u s a n L ack e Susan Lacke is a writer, editor and adventure junkie living in Salt Lake City. She claims to

los angeles

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

be of sound mind, despite her addiction

new york

to ultrarunning and Ironman triathlons. Her

Kristina Larson, klarson@competitorgroup.com

first book, Life’s Too Short to Go So F*cking Slow, will hit stores in November. In this issue, Lacke gives her snarky take on running apparel trends, on page 16.

Ac c o u n t s e r v i c e s managers Renee Kerouac,

Kat Keivens

coordinator Nicole Carriker media strategy Emily Nolen

CGI M E DIA vice president, media Jessica Sebor associate publisher Aaron Hersh, ahersh@competitorgroup.com

To ni R e av i s One of the most respected names in run-

a publication of

ning journalism, Toni Reavis began his career during the first running boom in Boston with his seminal radio show Runner’s Digest. Today, Toni lives in San Diego where

president Josh Furlow chief marketing officer Keith S. Kendrick

he writes his influential blog Tonireavis.com,

senior vice president, global events Patrick Byerly

while continuing to broadcast major events

senior vice president, finance Elizabeth O’Brien

throughout the country, including this year’s

senior vice president, sales John Smith

Boston Marathon. On page 30 in this issue, the former New Englander explains what

6420 Sequence Dr., 2nd Floor San Diego, CA 92121 For distribution inquiries: 858-768-6493 Digital Issue support: support@zinio.com Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621

No part of this issue may be reproduced in any form without the written permission of the publisher.

Competitor is a registered trademark of Competitor Group Inc.

makes the Boston Marathon so special—and more relevant now than ever.

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BUZZ 12

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

BOSTON ON FOOT B Y A DA M EL D ER

Runners love to commemorate their racing accomplishments. (Can you think of a group of people that takes the cliché “been there, done that, got the T-shirt” more literally than runners do?) Shoe companies eventually caught on, and have increasingly started memorializing big races on shoes, as well—often with fun and wildly creative designs on these limited-edition treatments of their current lines.

The trend appears to have started way back in 1996, when adidas, which has sponsored the Boston Marathon since 1992, released the SL96 shoe with a Boston Athletic Association logo and a blue and gold colorway. Other companies eventually followed suit, and these days you can find them for sale at marathon expos and online ahead of the race for the Boston, New York City, Chicago

and Los Angeles marathons. Only a race’s official sponsors can display the race’s logo, but that doesn’t stop every other shoe brand from getting truly creative and reflecting the spirit of the race, the city or the region on the insides, outsides and outsoles of its shoes.

Here’s a sampling of 2017’s special-edition releases ahead of the Boston Marathon.

Brooks Boston Launch 4

Nike Free RN Distance 2 BSTN

$110

$120

For more Boston Marathon themed shoes click here.

New Balance Fresh Foam Zante v3 Boston

Saucony Boston Freedom ISO $160

HOW TO WATCH THE MARATHON Tips from TV announcer Craig Masback Former American middle-distance runner Craig Masback has one of the best second careers around: He makes the call for all of NBC Sports’ coverage of track and field and road racing—including five Olympic Games. On April 17, aside Tim Hutchings, Masback will be the co-commentator for the 121st Boston Marathon. We asked him for his take on this year’s race.

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WHAT ARE YOU MOST EXCITED ABOUT IN THIS YEAR’S BOSTON MARATHON?

The fact that the Americans have a legitimate chance to win both the men’s and women’s races. All three members of last summer’s U.S. Olympic marathon team—Galen Rupp, Meb Keflezighi and Jared Ward—are running. Desiree Linden, who finished in the top 10 in Rio and has run well in Boston in the past, is running. Also, the men’s race has the current world record holder, Dennis Kimetto, and a former world record holder, Patrick Makau, both of Kenya, as well as the defending Boston winner, Lemi Berhanu Hayle of Ethiopia.

WHAT ADVICE DO YOU HAVE FOR THE FIRST-TIME BOSTON MARATHON VIEWER?

My best advice is patience, and, if possible, a commitment to watching the whole race. Boston is unique—there’s an unusual amount of action for a marathon because it’s so easy for runners to start the race at a fast clip due to the downhill nature of the first half of the race. However, running too fast too early inevitably leads to issues later in the race when the runners face a series of hills. If we do our job correctly, we’ll document the strategic elements of the race and the personal stories of the runners, which should give first-time viewers plenty to follow and several people to root for.

Skechers GOrun 5 Boston 2017 $130

WHAT’S THE SECRET TO MAKING A THREE-HOUR RACE DRAMATIC AND WATCHABLE?

In addition to what I said earlier, some of the best ways to make it “dramatic” are to shut up and let the natural sound of the race tell the story. No marathon in the world has a better, more knowledgeable crowd than Boston, and the enthusiasm of the crowd is compelling. This will be especially true if an American is a serious contender for the win.

The Boston Marathon airs live on Monday, April 17, at 8:30 a.m. EST on NBCSN, and will be live streamed on NBCSports.com and the NBC Sports app.

SHOE PHOTOS OLIVER BAKER; CRAIG MASBACK PHOTO COURTESY NBCSPORTS; INTERVIEW BY ADAM ELDER

$115

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

13

2016

BOSTON MARATHON [ BY THE NUMBERS ]

Uniformed Police Officers

30,000 Participants’ T-Shirts

Bandaids

Medical Personnel

Feet of Rope

Cups of Coffee/Tea

y e t n ni ne -o Pairs of Medical Gloves

52 bottles

Port-o-Johns at start

Trophies

Safety Pins Pounds of Pasta

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e v e r y day r u n n e r 14

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

Dancers By Day Two members of Chicago’s renowned dance company add running to their routines.

By Du st in Renwick

The two worlds overlap in other ways.

“Preparing for a performance can be the same thing as preparing for a long run or a marathon,” Wozniak says. “You have that adrenaline. You have a little bit of fear.”

Unlike many other runners, though, professional dancers must account for their financial well-being any time they lace up their running shoes.

“Our body is our instrument for our job,” Adamczyk says. “The dance always comes first.”

Dancers pursue their own forms of alternative exercise, often low-impact options such as ellipticals and swimming. With inherent dangers like car collisions, wrenched ankles or fractured wrists, running can be seen as a risk in the dance world.

“I definitely have heard some people say, ‘Oh, dancers aren’t supposed to run. It’s not good for their bodies,’” Wozniak says.

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Joffrey Ballet dancers Joanna Wozniak and Matthew Adamczyk

The more frequent but less dramatic detriment: Running tightens muscles in ways that decrease the flexibility that is crucial for dancers. Adamczyk and Wozniak ensure they maintain optimal form with rigorous pre-run and post-run regimens.

“I go for a lengthy walk before I try to run,” Adamczyk says. “It’s not like I open my door and I’m off running.”

Adamczyk says he figured out that he needed a more minimalist shoe because he’s accustomed to spending his days barefoot or in dance shoes with little support. Yet he says that the impact injuries some dancers worry about are exactly the reason he incorporates running into his life.

The repetition of his legs landing on hard surfaces mimics some of the forceful movements in jump-heavy dance programs. Plus, runs deliver longer cardio sessions.

“With ballet, it’s like doing sprints,” he says.

“Yes, we dance with great intensity, but it’s never for very long. A minute and a half max.”

Wozniak says the balance is simply a priority list. “If I know that I am going to be dancing a lot, going to be doing a lot of tough exercise at work, I slow down on the running.”

In the past few years, Adamczyk and Wozniak have pushed their mileage enough to compete in local half marathons. Wozniak clocked a 2:04:49 at the 2013 Rock ’n’ Roll Chicago Half Marathon, but she missed her goal of a sub-2 time.

The longer distances aid her dancing even though she runs just 2 or 3 miles a couple times a week during the dance season.

“Mentally, I think when you’re like, I’ve got 12 more miles to go, learning to have that strength in your mind to get your body through that is great.”

Photo: Todd Rosenberg

Ballet-based barre classes have become a popular way for people to break up the monotony of run training or supply a new fitness challenge. But for Joanna Wozniak and Matthew Adamczyk, running is their way to break up dance training: Both are professional dancers at the Joffrey Ballet in Chicago, and they say running improves their day job.

Wozniak started dancing at age 7 and joined the Joffrey in 2001. She says she started with 5K events that raised money for charities—the same thing that led Adamczyk into running. He has danced since age 10 and joined the Joffrey in 2003. Both started running regularly about eight years ago.

“I also got into running partly because of our physical therapists,” Wozniak says. “A lot of them are runners, and you hear conversations about it while they’re working on you.”

For Adamczyk, dancing and running complement each other.

“Running adds strength, agility and power,” he says. “Ballet helps me with running control, breathing and posture.”

3/9/17 2:36 PM

GAIN F U O Y N A C T A H W

ROM

?

T I T N A W U O HOW BAD DO Y “Fitzgerald dives into the research behind [elite] coping skills and highlights the top athletes who use them. Anyone, whether pro or everyday exercisers, can use these tactics to push further.” —Men’s Journal

“The only book that goes beyond the standard mindfulness training, which focuses primarily on visualization and gets at the heart of how champion endurance athletes achieve greatness.” —Outside “The races make it a fun read, and the psychology is thought-provoking.” —Runner’s World “A book every that every endurance athlete should own…A page-turning read both for the narrative content and hard information.” —LAVA magazine “Fitzgerald digs into the very soul of his athletes to uncover innate traits and learned behaviors…

This is a fantastic group of stories being told with literary skill far beyond most sports books…”

—Oregon Distance Runner

“Fitzgerald has done an exemplary job in making physiology and psychology understandable…

Creative and entertaining…The subject comes alive through charismatic writing.” —Canadian Running “The mind-over-matter guide to racing. Fitzgerald’s book dissects pivotal races and features top endurance athletes…illustrating how elite athletes rally their mental strength — and amateur athletes can, too.” —Austin-American Statesman

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

In his fascinating new book How Bad Do You Want It?, coach Matt Fitzgerald explores the surprising ways elite athletes strengthen their mental toughness. How Bad Do You Want It? will show you new ways to push back your limits and uncover your full potential.

READ A CHAPTER AT velopress.com/howbad

“Imagine you could get into the mind of an elite athlete and use their skills to improve your sporting potential. That’s the premise of Matt Fitzgerald’s How Bad Do You Want It?” —Triathlon Magazine Canada “How Bad Do You Want It? perfectly introduces the exciting new understanding emerging in the world of sports psychology and exercise physiology…A superb book…” —Colorado Runner

d online. sports shops, an e nc ra du en , es okstor AVAILABLE in bo

“Fitzgerald is a skilled writer and the drama and excitement of the various races really jump off the pages…Thrilling.” —Run Oregon

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RANT 16

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

FASHION VICTIMS

Click here for a humorous guide on what to wear while running trails.

It’s become cool to dress like a runner.

But have you actually tried to run in some of the latest clothes?

When I first started running, my sports bras resembled a Kevlar vest—lots of straps, lots of Velcro, thick enough to stop a bullet. Those sports bras weren’t pretty, but they got the job done. Besides, no one saw them. Like most runners, I usually wear one of the 500 free race shirts I’ve accumulated over the years.

If you had told me back then that running clothes would become a fashion trend, I would have laughed hard enough to bust a few Velcro connections.

But here we are, watching models strut down the catwalk in sweat-wicking material.

We don’t call them “running clothes” anymore. Now it’s “athleisure,” because the Giseles and Behatis of the world do not actually run marathons—they

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just look like they do.

And yes, I was annoyed when my favorite running apparel company began adding padding to the busts of their bras, but I didn’t complain. I just smiled, squeezed the sweat out of my boob stuffing and went back to my Yasso 800s.

The same thing happened with running shorts. Once upon a time, my butt was covered during hill repeats. Over the years, the inseams of women’s running shorts have gotten shorter and the leg openings tighter. Even leggings, the last bastion of coverage for women who run, have become seethrough and chafe-tastic.

It’s become cool to dress like a runner, but we can’t actually run in these clothes anymore.

Sports bras, in particular, have

become the lame duck of the athleisure trend. Actual support has been eschewed for a dizzying array of delicate straps woven into the most intricate of designs. They’re high fashion and oh-so-adorable, until you actually try to run in them.

While at a trade show recently, I was talking with a manufacturer of such high-fashion sports bras. Designed to be worn alone or with tank tops, the new bras had straps and bright fabrics that were stunning.

“Do me a favor,” I asked one of the models, who was sporting a spiderweb of fine threads over her shoulders. “Jog to the end of the walkway, would you?”

I still cringe when I think of the model’s pained grimace as she bounced—quite literally— those few yards. I’m supposed

to be able to run a marathon in that thing? For the average woman who runs, sports bras are not for show. They’re the workhorse of the wardrobe, second only to running shoes in importance. I don’t need lace and cleavage; I need a good old-fashioned over-the-shoulder boulder holder, so that the only thing I have to ice after a marathon is my beer.

Manufacturers want so badly to capitalize on the athleisure trend that they’ve stopped making athletic wear. Fancy straps and sheer panels are a nice idea, but they lose their wow factor when covered by a free tech tee from the 2011 Berkeley Hills 5K and Vegan Potluck.

If Gisele and Behati ever got off the catwalk and trained for marathon, I’m sure they’d agree.

ILLUSTRATION: MICHELLE SCHRANTZ

BY S US A N LACKE

3/21/17 12:44 PM

I finished last among the best.

That’s when I knew …

I wasn’t done yet.

There’s no free pass to the front of the pack. Hear Alexi’s story of resilience in the face of a humbling defeat and discover how the GPS running watch with advanced metrics can help you beat yesterday. GarminTurningPoints.com

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

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© 2016 Garmin Ltd. or its subsidiaries

3/9/17 10:08 AM 9/7/16 9:15 AM

FUEL 18

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

BEEFIN’ UP B Y EM I LY POL AC H EK

Forget the sugary, chalky protein bar. If you’re a savory, carnivorous eater, get your protein from a tasty meat bar instead. Unlike your standard Slim Jim, these bars pack extra nutrients, intriguing flavors and juicier bites. Plus, they’re easy to stash in a pocket for a satisfying post-run pick-me-up.

Click here for guiltfree chocolate bars runners can indulge.

CAVEMAN PRIMAL BARS SMOKED JALAPEÑO

WILD ZORA MEDITERRANEAN LAMB BARS

KRAVE BAR MANGO JALAPEÑO PORK

Made of grass-fed beef sirloin tips seasoned with natural hickory smoke flavor, this beef bar is slow roasted for a more tender bite. The combination of peach and barbecue provides a surprisingly tasty flavor profile that’s sweet yet tangy. It’s also made with coconut oil, a much healthier source of fat.

If you’re more of the lean, white meat type, this chicken-based primal bar packs a whopping 18 grams of protein with less fat than beef- or pork-based bars. It’s made of all-natural, antibiotic-free chicken and is slightly sweetened with natural sugars from apple puree and honey. The smoked jalapeño flavor has an extra spicy kick that tastes like it just came off the grill.

Wild Zora bars are truly paleofriendly, avoiding grains, gluten, soy, milk, nuts, MSG and added sugars. Made with rosemary, spinach and turmeric, the Mediterranean Lamb bars taste as if you’re eating a gourmet meal rather than two strips of jerky.

Turmeric also has anti-inflammatory properties that make this bar even more ideal for post-run recovery.

This mango jalapeño pork bar is the perfect pairing of spicy and sweet. Besides the 10 grams of pork protein, it also contains quinoa and real bits of mango for a well-rounded and nutritious snack that fills you up. Its chewy consistency is a welcome change to the toughness of most meat bars.

$2.49 per bar

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$30 for box of 12

$28.50 for pack of 10

$30 for box of 12

EPIC BAR BISON $30 for box of 12

Bison is the classic EPIC Bar flavor. One hundred percent grass-fed buffalo is combined with uncured bacon and tart cranberries for a flavorful, gamey taste. This hefty bar is also a great source of omega-3, iron and vitamin B12, with 8 grams of protein at only 140 calories.

PHOTO: RYAN BETHKE

WILDE BAR 2.0 PEACH BBQ

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N U R EA

L I K PION CHAM

BEST P USE THE

UNNERS R T S E B S OF THE RACTICE

With Run Like a Champion, you can adopt the Olympic approach of America’s most versatile runner, Alan Culpepper. During his career, Culpepper lined up against the world’s best runners at two Olympic Games and won national titles from 5K to marathon. Now he shares the best practices of the best runners, revealing a big-picture approach that you can use to improve your running.

Run Like a Champion will enhance everything about

your running and make your goals not just possible but probable.

AVAILABLE in bookstores, running shops, and online.

S E E A P R E V I E W AT V E L O P R E S S . C O M / C H A M P I O N .

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S h o e Ta l k 20

Gear

Athleisure Style Grows Up B y B r i a n M etzl er

What the heck is “athleisure”? In a nutshell, athleisure is the term given to shoes, apparel and accessories that are athletically inspired but really meant for more casual, lifestyle use. In other words, they’re high-tech sneakers that are comfortable and chill without looking overly sporty.

The main drivers of the trend, according to many sneakerheads, running retailers and shoe brands, were the original Nike Free in 2004 and Nike’s Roshe Run shoe in 2012.

The Nike Free line was originally developed based on performance aspects of barefoot or natural running. While the

Swoosh created the Free line to be used as legitimate running shoes, it quickly found out that many people were wearing them in everyday pursuits.

Same goes for Roshe Run, which was designed by acclaimed designer Dylan Raasch as a lifestyle shoe first, without considering any performance aspects.

The goal was to create a hip, comfortable street shoe with a hint of athletic style.

The original Roshe Run ($75) and the Roshe Two ($100) have been a huge hit.

Fast forward to 2017 and you can find numerous athleisure-oriented sneakers available from traditional running brands like Nike, Hoka One One, ASICS,

New Balance, Adidas and more.

In addition to the many iterations of Nike’s Free and Roshe Run and Roshe Two models, we also like the Hoka One One Hupana and ASICS fuzeX Rush. If there’s a common theme to those it’s that they’re meant to be comfortable and stylish, regardless of what you do when you wear them, and all are suitable for gym workouts or short-distance running .

No matter what kind of runner you are, stick to shoes meant for regular running. But if you are an active, fit person who wants to show a hint of style in casual settings, get yourself some athleisure kicks this spring.

ASICS fuzeX Rush $100

Hoka One One Hupana $115

Nike Roshe Two SI

Click here for more vintagestyle running shoes.

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photo: oliver Baker

$130

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collective Gear

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Wool Mates

photo: oliver baker

By All is on Pat t illo

Even though wool is decidedly old school, it’s once again the hottest “new” technical fabric. OK, hot is the wrong word—because wool keeps your core temperature more stable than other fabrics, whether it’s warm or cold outside. Wool is also amazingly breathable, and fights smell and bacteria better than “technical” fabrics tend to. It’s broadened its reach from winter to year-round wear and, when blended with other materials, is no longer the same scratchy fabric found in fisherman sweaters and peacoats of yesteryear. Here’s some of our favorite merino gear for this time of year.

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[1] Adidas Prime Knit Wool Hooded Tee, $110 Wear this hooded top as a shirt or layer over a tank for not too hot and not too cool running in any weather.

Tubular construction makes it almost seamless—and smooth against your skin.

[2] Merino Wool BUFF Lime Dye, $32 We’re not saying the 100 percent merino wool BUFF is magic, but it does repel water, resists odors, is flameproof and offers UV protection. Cover your neck, face or head with it in a dozen

different ways. Or even loop it on your wrist.

[3] Stance Natural Crew, $20 Stance’s foot-hugging fit also comes in a neutral-colored, wool blend. Engineered arches and cuffs stay put, while targeted mesh panels and cushioned zones keep feet feeling energized and fresh.

[4] Smartwool PhD Pattern Short, $60 High-sweat zones—think the waistband and brief liner—get the wool treatment in sleek running shorts with a

lightweight, durable, stretch shell. The waistband’s flattering fit and roomy pocket make it a runner girl’s dream.

[5] Ibex Pulse Runner Shorts, $85 These shorts have wool and Spandex knit briefs, plus wool mesh side panels for added venting. The four-way stretch outer shorts have a 5-inch inseam and a large, lumbar zip pocket.

[6] Pettet Endurance Project The Bristow, $69 With elastane and modal added to wool

for stretch and softness, this run-ready T gets a fashion boost from raglan-style, pleated cap sleeves, bold stripes and a longer cut. A scoop neck and flat seams placed away from high-friction areas boost the comfort factor.

[7] Tracksmith Harrier Tee, $70 Wool and nylon are blended into a stylishly functional and durable training tee that works on its own or as part of a layering system for chilly mornings.

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WEARABLE TECH 22

GEAR

For the latest buzz on wearable tech releases click here.

TIME IS MONEY B Y SA M W I N EB AU M

Runners going watch shopping have an ever-widening range of options and capabilities to choose from: starting from the basics of time, pace and distance to wrist heart rate, activity and sleep tracking, phone connectivity and sophisticated training systems. Here’s what you get for your money at different price points.

$80-$130

$130–$330

$300–$400

$350–$700

Entry-level GPS watches in the $80 to $130 range such as the Garmin Forerunner 10 and Soleus GPS Turbo will track your distance, pace and time.

Generally, watches in this category only let you upload your workouts with a cable, if at all, and not via wireless Bluetooth to your phone, but exceptions (like the Epson SF 110) exist. GPS accuracy is generally comparable to pricier options, but satellite acquisition can be slower, and customization is limited. While battery life is generally more than adequate, the displays in this price range are lower resolution and not as easy to see as pricier options.

Watches in this range frequently add the option of wrist-based heart rate sensing. This class includes the Garmin Forerunner 25, 35 and Vivoactive HR, Polar M200 and M400, and TomTom Spark 3 series. Unlike with basic watches, Bluetooth wirelessly transmits your workouts to a companion phone app for storage and sharing.

The watch can be configured to your preferences via its app, and can be used as a second screen for phone notifications and music control. Most have vibration alerts to remind you of heart rate and pace zones. Displays tend to be higher resolution and are more visible than those on the basic watches. Bluetooth and motion sensors allow most in this class to also serve as an activity and sleep tracker.

Android Wear watches such as the New Balance RunIQ and Polar M600, along with all Apple Watch Series 2 models, now have GPS and heart rate sensing on board so you can run phone free and even wirelessly listen to music. They have color touch screens, activity tracking, thousands of available apps and richer phone connectivity features than standalone GPS watches. The downside: Battery life in workout mode is generally five hours (1.5 days in all-day use). Phone-free GPS run apps from big names such as Nike+, Runkeeper and Strava are available or soon will be. Check for Android Wear compatibility.

Full-featured GPS watches in this group can play many roles.

They have more sensitive GPS antennas, often somewhat longer battery life, multisport capabilities and sophisticated training, physiology, run mechanics and recovery features. The multisport options such as the Suunto Spartan Sport are generally lighter than their mountain cousins, have somewhat less rugged cases and leave out the barometric altimeter. Their mountain cousins such as the new Garmin fenix 5 generally have all the run, cycle and swim capabilities of multisport and add rugged bezels, strap options, altimeter and even on-the-wrist maps.

ENTRY-LEVEL WATCHES: THE BASICS OF TIME, DISTANCE AND PACE

PHONE APPS

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MID-RANGE GPS, HR, TRAINING, ACTIVITY TRACKING AND WIRELESS PHONE CONNECTION

ANDROID WEAR AND APPLE WATCH GPS HR WATCHES AND WATCH APPS

TRAINING SYSTEM GPS WATCHES FOR RUNNING, MULTISPORT AND VERTICAL

If you always run with your phone, dozens of run apps that track your runs and give you visual and audio feedback are available, often with free base versions that are perfectly serviceable. Options include Nike+ Run Club, Runkeeper, Strava and many others.

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2016

CELEBRATE 20 YEARS RUNNING

The wear blue Mile debuts in San Francisco, inspiring runners to tackle the biggest hill on course with stories, photos and American Flags to honor men and women who lost their lives in war.

2013 As one of the only two races to cross the Golden Gate Bridge, San Francisco becomes known as a bucket list race for runners all over the world.

2014

Local runner Chris Mocko limbos under the finish line tape to claim his second straight Rock ‘n’ Roll San Francisco title.

2015

At age 74, the oldest male running on race day, Neal Dempsey places 6th in his age group and adds San Francisco to his list of 100+ races he has finished in his lifetime.

2013

Three-time Super Bowl champion with the San Francisco 49ers, Roger Craig runs the inaugural race with his son Alexander.

CREATE YOUR MOMENT ON

MAR 26, 2017

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For the complete story of Galen Rupp’s Boston Marathon debut, click here.

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The Next Chapter Galen Rupp is America’s greatest distance runner. His sole focus on the marathon now would be—should be—widely celebrated. But even with his seemingly unlimited potential, old storylines continue to steal the spotlight.

By Adam Elder | photography by neil dacosta

ll his life, Galen Rupp has been weathering various storms. After all, he’s a native Oregonian. Doesn’t matter that the air is damp and cold, as it often is, or rain is dumping from the sky, as it often does. Here, workouts don’t get called off, and soccer games and track meets don’t get postponed. Because Oregonians don’t get forced indoors like those in the Midwest or Northeast. They plug ahead in wretched conditions, letting nothing stop them—no matter how gray the outlook, no matter how miserable they feel inside.

This environment helped forge Rupp into who he is. And the 30-year-old is, by nearly any measure, America’s greatest distance runner right now. He’s been to three Olympics, taking home a silver medal in the 10,000 meters in 2012 and bronze in the marathon in 2016, each a monumental accomplishment for an American in events where east Africans tend to sweep the podium spots.

And if it were possible to add a footnote to a medal, that bronze would deserve it, for it was only Rupp’s second ever attempt at a marathon. (He won his very first attempt, the Olympic Trials marathon earlier in 2016). He is also the toast of the Nike Oregon Project, the most exclusive and resourced running team in the world—and, by extension, Nike itself, which takes great pride in its origins as a running company.

Now, Rupp is ready to start a new chapter, focusing his attention solely on the marathon. His ultimate goal, he says, is gold in

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the 2020 Olympic Marathon. Rupp trading track for asphalt should be a huge deal. He’s a once-in-a-generation athlete—one of the only Americans to beat many of Kenya’s and Ethiopia’s finest runners. Nobody knows his ceiling in the marathon—and that tantalizing notion is an exciting prospect in American distance running, which has been waiting for the next native-born world-beater for decades.

Or at least it should be. But something keeps getting in the way—something he can’t outrun, or, as yet, outlast. A leitmotif that returns in his new chapter: It’s a lingering suspicion in the running world and in the media that the Nike Oregon Project operates in a gray area of performance enhancement. In a nutshell, the program is accused not of using illegal substances, necessarily, but rather using legal substances in what may be illegal—or, some think, unethical—ways.

The Nike Oregon Project’s coaches and its athletes have not been charged with anything to date after four years of investigation by the U.S. Anti-Doping Agency. But media reports keep returning—the latest, as of press time, was in late February, concerning an unpublished USADA report that was found

by Russian hackers and contained few new nuggets of allegations, followed by an unsourced article in the British newspaper The Telegraph right as this Competitor issue went to press stating that the FBI is getting involved. Thse reports and most media stories often use persuasive-sounding but noncommittal language like “almost certainly broke anti-doping rules.”

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The grayness in this saga comes from the fact that anti-doping rules are surprisingly permissible; allowable testosterone ratios are far higher than those found in most human beings (to enable those with rare genetic variations to compete), and the rules permit the use of banned drugs that are commonly used for legitimate medical conditions—say, asthma or hypothyroidism—for athletes who have a doctor’s slip.

“my philosophy has always been to just keep chipping away.

You can’t worry about big jumps.”

Rupp’s coach and the founder of the Nike Oregon Project, the legendary runner Alberto Salazar, has always been straightforward about his searching the ends of the earth and the depths of the rulebook for any legal edge.

In statements, Salazar has written that he verifies the legality of his supplement protocols with USADA .

The slow drip and innuendo-heavy reporting not only make it difficult for fans to know what to think about Rupp or most any other runner, but impossible for the media to write about him without mentioning the allegations and investigation. Because they linger, never fully going away nor culminating in anything definitive.

To ignore them is to seem in denial (maybe even irresponsible), while to dwell on them seems like a rush to judgment. And while there’s more heat on Rupp and the Nike Oregon Project than anyone else in running, this perspective is completely in line with the experience of following running in 2017. After all, it’s one of those rare sports where simply being very good at it will invite suspicion. To watch the sport nowadays means constantly guessing who’s clean, who’s not, and what they might be on. Fans used to debate and discuss an athlete’s workouts; now the hot gossip is about thyroid medication and testosterone cream.

This is where Rupp finds himself ahead of his debut at the world’s grandest marathon, and its oldest continually run footrace: Answering the same old questions rather than new ones

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the crop from east Africa—like Eliud Kipchoge of Kenya, and Ethiopians Kenenisa Bekele and two-time Boston winner Lelisa Desisa of Ethiopia—are either off training for Breaking2, Nike’s exhibition attempt to break two hours in the marathon, or will be running the London Marathon on April 23, a week after Boston, instead. And if there was any doubt, Rupp isn’t going to Boston to simply get his feet wet or collect the appearance money anyway.

“I’m at a point now where when I enter a race like this, the goal is to try and win,” Rupp says. “It really comes down to how we prepare for it, how we attack it.”

about his mouth-watering prospects for the marathon. Still weathering a storm that doesn’t seem to ever fully subside. But what’s on everyone else’s minds in running isn’t on Rupp’s, he says, when I ask him whether it gets in the way of his training.

“It doesn’t really affect me a lot,” Rupp says.

“I feel like we answered all of the questions that are out there. And when you’ve got the truth on your side, you know you’ve always followed the rules to a T, you really don’t have anything to worry about, and so that stuff is just outside noise that I block out.”

He’s got a lot to train for, because a Boston debut is a big deal. And for Rupp specifically, if it weren’t for that latest leaked USADA report, his Boston debut would be a huge deal.

Before Meb Keflezighi’s cathartic victory in 2014 (the year following the marathon bombings), it’d been 25 years since an American man or woman won the race. This year, Rupp should like his chances: Although he’ll face a strong field, the very cream of

You can bet he’ll be prepared. Salazar, who grew up in Massachusetts, won the Boston Marathon in 1982, which was such a hot race it’s known as “the Duel in the Sun,” and forced him to seek serious medical treatment at the finish line. Rupp says Salazar hasn’t shared a lot of course knowledge with him yet. But Salazar tends to leave nothing to chance, and has a knack for devising training runs that closely mimic course conditions; needless to say, Rupp sees a lot of hill training in his near future to be ready for Boston’s famously contoured course.

In the meantime, he’s in the middle of a heavy training block when we speak, working on his base fitness before the finesse comes in.

Salazar’s coaching style is said to resemble throwing a carton of eggs against a wall and seeing which ones don’t crack; he and Rupp make an ideal pair, as Rupp has always been a beast in training. He’s a high-mileage guy who, as you can imagine, has taken naturally to marathon-specific training. Rupp says right now he’s averaging an astonishing 140 miles a week.

“This is the first time that I’ve really focused on training entirely on the marathon and doing what’s best for that,” Rupp says. “In the [2016] Olympics I was [also] running the 10K and doing a lot of speedwork before that,

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and that probably wasn’t optimal training for a marathon!”

Putting in the work is one thing. But winning a marathon also requires the courage to mix it up with a lead pack of lithe and seemingly unbreakable east Africans. This is typically a big mental block for runners from the rest of the world. Rupp seems fearless about it, though—after all, he’s spent his track career among them.

“When I was really young it definitely seemed like more of an obstacle, because there weren’t a lot of Americans competing with those guys at all,” Rupp says. “The Africans definitely dominate. But my philosophy has always been to just keep chipping away. You can’t worry about these big jumps. It might seem crazy what some of those guys are doing as far as how fast they’re running. And over the years I kept getting closer and closer and closer, and then eventually in 2012 I beat all those guys [in the Olympic 10,000m final], except for one of them—Mo [Farah, a naturalized British runner of Somali descent],

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who’s my training partner!”

There’s no question that how Rupp fares in Boston will affect public perception of him.

His very first marathon, the Olympic Trials in Los Angeles in February 2016, provided a visible turning point in the race where the baton seemed to be passed—or rather, snatched—from Keflezighi to Rupp. It was mile 23 on a dangerously hot day, and the two were all alone in front, Olympic qualification safely assured for each. Keflezighi was even a bit annoyed that Rupp, who has been conditioned to running in a tight pack around a track, was hanging so closely on Keflezighi’s shoulder despite having the whole road to run on. But in an instant, Rupp accelerated away, as if he downshifted and floored it, knocking out a 4:47 mile and going on to win by 68 seconds. It also felt like a turning point in the running community’s perception of him. The editors of LetsRun, the sport’s foremost website for running chatter, breathlessly wrote following the race that “America’s next great marathoner has arrived” and that Rupp “utterly destroyed” the field. On the

site’s popular message boards, ordinarily full of ridicule, contempt and slanderous descriptions of Rupp that are unprintable here, posters largely wished him well in the Olympic marathon and vowed to root for him. It was a complete reversal in tone. Will a strong result in Boston make people similarly forget the latest media coverage, for better or for worse? The coach-protege storylines would almost write themselves.

However it plays out, Rupp has his eyes focused on 2020. He and his coaches are doing everything it takes for success in that specific race three years out, and working backward from there. To them, everything else is just distraction.

“Right now I kind of have the blinders on and am training a bunch,” Rupp says. He was talking about how his current high-mileage training block lacks race specificity, which will come soon. But the metaphor is apt. He’s focused only on training, racing and winning in Tokyo in 2020. Everything else is for the rest of us to discuss.

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WHY THE BOSTON MARATHON IS SO SPECIAL

BY TONI REAVIS

In times like these, races like the Boston Marathon bring people together. How? It’s a combination of not only the race’s rich history, but the area’s too. Plus the screaming locals, and the achievement that qualifying—and running—the world’s grandest marathon bestows on its runners.

“There is nothing like the heartbeat in old Beantown on marathon day.”

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ll marathons may be 26.2 miles in length, but there is more contained within the 26.2 going from the small bedroom community of Hopkinton, Mass., to the big city of Boston each spring than in any other marathon in the world. The history of the sport runs this way, as does the founding of the nation and its freedoms itself.

This year Boston will celebrate its 121st running, and as throughout its century-plus time frame, regardless of what woes the nation is wrestling with, for that one day, Patriot’s Day, the marathon in Boston will illuminate the best in the human spirit as thousands of disparate impulses flow into close harmony along its historic route.

Patriot’s Day in Boston doesn’t just celebrate the finest runners in the world, it also commemorates the 1775 Battles of LexingtonConcord, the opening salvos in the U.S. War of Independence against Great Britain.

“This is the Mecca.”

This overlay of historic reverence casts a special aura around the classic Patriots’ Day footrace. You hear it amid the nervous prerace patter on the Hopkinton town green with the cadence of the drum and fife corps before the start. You see it in the red, white and blue bunting draped along the starter’s podium on Main Street, and in the inward gaze of competitors zeroing in on a major effort beneath the World War I doughboy statue adjacent to the start line.

“This is the Mecca,” affirms official Boston Marathon greeter Tommy Leonard, founder of the Falmouth Road Race on Cape Cod, and former bartender at the legendary Eliot Lounge, the one-time Boston runner’s bar that stood on the corner of Mass and Comm avenues, a half-mile from the marathon finish line until the marathon’s 100th birthday in 1996. “There is nothing like the heartbeat in old Beantown on marathon day.”

“Boston isn’t the course. It’s not the people who run the race. I am thoroughly convinced it’s the people who line the course.”

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First proclaimed a holiday in Massachusetts in 1894 by Governor Frederic T. Greenhalge, Patriots’ Day was originally celebrated on April 19, the actual anniversary of the Minutemen battles. Since 1969, the holiday has been marked on the third Monday of April, which coincides with the first day of a vacation week for public schools and a school holiday for many local public and private colleges and universities, too. The release of students adds to the boisterous nature of the marathon throngs lining both sides of the marathon route, most notably in Wellesley at halfway—where coeds from Wellesley College create a Tunnel of Screams that urge the racers on, but at times compel them to stay and absorb the affection.

The marathon, begun as connection between Athenian and American struggles for liberty, has woven its own historic tapestry as the race threads through eight cities and towns, drawing competitors and spectators alike into a unity of purpose.

“Boston isn’t the course. It’s not the people who run the race. I am thoroughly convinced it’s the people who line the course,” recalled Minnesota native Garry Bjorklund

“It’s a feeling that makes you dizzy, knowing you are leading the Boston Marathon. You don’t have people like you have in Boston anywhere else.”

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after leading the 1979 Boston Marathon until the hills of Newton before eventually finishing fifth. “It’s a feeling that makes you dizzy, knowing you are leading the Boston Marathon. You don’t have people like you have in Boston anywhere else.”

“And they don’t care if you win,” said threetime Boston women’s division runner-up and Quincy, Mass., native Patti Dillon. “They just want you to do good. They don’t want you to quit; they don’t like quitters. And it helps when you know they are rooting for you. I don’t know, it just gives you something extra.”

There are bigger marathons in the world; faster ones, too. But there remains something seminal about Boston. Perhaps it is the long, hard winter that precedes it, and the promise of the coming rebirth that it heralds.

“The celebration of the Boston Marathon?

Really, the rite of spring, right there,” was how former Brookline resident and marathon fan Paul Marshall always thinks of Patriots’ Day. When the Boston Athletic Association instituted time qualifying standards in 1970 to control the size of the field after the race grew to more than 1,000 entrants, it unwittingly created a special “people’s Olympics” quality to

“It’s overwhelming.

It’s the marathoner’s experience of a lifetime.”

the old race, a standard for runners to achieve.

Today, runners from around the world dream of posting a Boston qualifier, knowing that only a special few will have earned the honor of pinning on a Boston number. And the people of Boston and the surrounding area feel just the same about the runners.

“It’s overwhelming. It’s the marathoner’s experience of a lifetime,” said 1968 Boston champion Amby Burfoot.

“There is a tremendous amount of energy floating around Boston on marathon weekend,” said Burfoot’s former Wesleyan University roommate and four-time Boston champion Bill Rodgers. “It’s the epitome of a true sporting event, in the classical sense.”

From its humble start in 1897 when 15 runners toed the scratch line in Ashland, Mass.—back when the race was still measured at 24.5 miles (39.4 km)—the Boston Marathon has sheltered the flame of marathoning that first took form in the inaugural Olympic Games of the modern era a year earlier in Athens, in 1896. There, to commemorate the mythical run of army messenger Pheidippides bringing word of a great military victory over an invading Persian force to the capital in 492

“It’s the epitome of a true sporting event, in the classical sense.”

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B.C., Olympic fathers instituted a distance run of 40 kilometers from the plains of Marathon to the city of Athens. With 60,000 cheering Greeks in attendance, including their king, Greek shepherd Spyridon Louis arrived in the Olympic stadium as the first Olympic Marathon champion.

So moved were members of the U.S. team by that new event that members of the Boston Athletic Association in attendance decided on the boat ride home across the Atlantic to create just such a race back home the following spring.

“It has such deep roots, such tradition, it’s the race everyone wants to do,” said Californian Bob Molinatti, multiple-time wheelchair competitor. “You can run any other marathon and people will be impressed. But when you run Boston, it’s making a statement. When you look at the front row at Boston, you are looking at the cream of the crop.”

Boston College track coach Randy Thomas finished fifth in Boston in 1978. The Fitchburg, Mass., native says it this way: “It’s a day that belongs to the runners, and a day that belongs to the spectators, the whole

“It has such deep roots, such tradition, it’s the race everyone wants to do.”

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million of them. It’s the premier race in everyone’s mind, a great day for the city, one that gives it its reputation throughout the world.”

It took until the mid-1970s before distance running caught fire and became the social movement that continues to this day. In the decades before it was more of a quirky pastime practiced by young men with wiry frames and faraway gazes in out-of-the-way places. Yet there was something about its hard, flinty nature that appealed to the people in and around Boston. What is that old line—“If the Pilgrims had landed in California, New England would still be uninhabited”?

“At times the noise was deafening,” said Alberto Salazar of his 1982 Duel in the Sun victory over Beardsley.

“When you have a crowd that big, it’s almost physically impossible to control them if they don’t want to be controlled,” explained former longtime race director Will Cloney.

“This is the Kentucky Derby for all marathon runners,” said Jock Semple in his Scottish brogue. Semple finished seventh in 1930, but for decades after that, he handled all entries for the marathon from his physical therapy office in the Boston Garden where he worked

“When you have a crowd that big, it’s almost physically impossible to control them if they don’t want to be controlled.”

on the Boston Celtics and Boston Bruins.

His boss, Walter Brown, didn’t just own the Garden and the two Boston pro sports teams, he was a member of the founding family of the Boston Marathon as well.

The importance of the Boston Marathon beyond the sporting realm revealed itself anew in 2014. Coming one year after the savage bombings along the Boylston Street finish by two radicalized Chechnyan brothers, Meb Keflezighi’s front-running, then hanging-on victory, the first by an American male since 1983, redeemed the hallowed ground not only for all runners, but in the name of all immigrants who had come to this country for the open-hearted welcome it has always represented.

In a country currently rife with division, this annual coming together is a reminder of those qualities that link us in a common bond and transcend those that separate us. The message of Boston is clear and unassailable: When thousands of runners from around the nation and world take on a daunting distance while being encouraged by huge, welcoming throngs on roads where history has been formed, the world becomes a better place.

“This is the Kentucky Derby for all marathon runners.”

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BRING OUT YOUR BEST Racing is when you find out what works for you and what holds you back, when you find out how you stack up—and where you want to go next.

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NEW FACES OF BOSTON B Y E M I LY P O L A C H E K

For many runners, qualifying for the Boston Marathon is a triumphant achievement in which the years of training and logging the miles all culminates on race day. This year, 30,000 official participants have been accepted to toe the start line of this most coveted race. For more than 2,400 of them, it will be their first Boston Marathon. We asked some of our readers who are running Boston for the first time this year to share in their own words how they qualified—and what motivated them to chase a BQ. Their stories may vary, from the 60-year-old who is battling cancer to the mom of two who wants to set a good example for her sons, but they share a common spirit of perseverance and determination that, come race day, will forever define them as Boston Marathoners.

Erin Ryder, 36, Jersey City, N.J. Q u a l i f y i n g r a c e : 2 0 1 6 N e w J e r s e y M a r at h o n

Brooke Magni, 34, Lancaster, Pa. Q u a l i f y i n g r a c e : 2 0 1 5 H a r r i s b u r g M a r at h o n “I wanted to run Boston more than anything in the world. After two disaster marathons I started training with a girlfriend, and not only qualified but also placed second female overall in my BQ race! I am a mom of two boys and I think it’s so important to set a good example that hard work pays off. I also wanted to show myself that there was nothing I could not accomplish. No matter how hard life can be or how bad your mistakes may seem, there can always be redemption. Boston 2017 will have a much deeper meaning to me than any other race ever has or ever will, and I am very excited to share it with my family.”

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PHOTO: GRAHAM MACINDOE (ERIN RYDER)

“Boston this April will be my 10th marathon. I ran my first in New York City in 2011 after losing my father to cancer in 2009, and was compelled to run with the American Cancer Society’s DetermiNation team. My goal for Boston is to run feeling strong and hopefully requalify. I grew up in a running family—both my sister and I ran cross country and track, and it’s an anchor in my life. This race coming up is so meaningful—it’s a race that has to be earned. It allows me to reflect on the past several years, the hard work put in, and the growth as a result. My full family will also be there for the first time since my first marathon, this time with one additional niece and nephew, along with their big sister.”

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Fernando De Samaniego Steta, 32, San Francisco Q u a l i f y i n g r a c e : 2 0 1 6 O a k l a n d M a r at h o n “When I got into long-distance running I heard about Boston, like any other marathoner, and always thought about running it. Then my life changed and I moved to San Francisco.

At the time I read Christopher McDougall’s famous book Born to Run. The combination of that book and meeting the ultra running community in the Bay Area motivated me to transition into longer races on trails and mountains. Since 2013 I’ve finished numerous 50-milers, 100Ks and 100-mile races on trails and on the mountains. However, the desire to run Boston reemerged through the same ultra community. Alex Varner, a well-known distance runner in the area and one of my best friends, always talked wonders about Boston.

For the last three years, a big group from the San Francisco Running Company (who I run with) has gone to Boston and I’ve missed that every single year. The FOMO was so big last year that I decided to train for a BQ and join my friends in Boston.”

Stephen Liegghio, 47, Mount Clemens, Mich.

Q u a l i f y i n g r a c e : 2 0 1 6 M y r t l e B e a c h M a r at h o n “I used to be a martial arts instructor. Then in 2006 I had a severe injury (compound tib/ fib fracture) that forced me to stop teaching. Over the next two years I wasn’t able to walk, and had four surgeries to repair the damage. When I got remarried in July of 2009, I saw pictures from my honeymoon and realized that I had gotten fat. That motivated me to start walking three hours a day, and I lost 70 pounds by the end of that year. In 2010, I ran my first half marathon and I continued with my running over the next couple of years until August of 2012, when I donated a kidney to a complete stranger and had to take a break.

A couple years later I ran the Chicago Marathon because that’s where my donor recipient lives and I wanted him to be at the finish. After Chicago I had no intention of running another marathon. Then I watched the 2015 Boston Marathon on TV and felt maybe it was something I could do—it soon went from being something I would like to do to something that I had to do. What I’m most excited about this year is that my recipient will once again be waiting at the finish line when I get there.”

Pat Staveley, 60, Calgary, Canada Q u a l i f y i n g r a c e : 2 0 1 5 P o r t l a n d M a r at h o n “I started running at about age 52. I also started weight training with an amazing trainer named Janice, who helped me learn to run, become strong, lose weight and eat healthy.

She got me through four major abdominal surgeries and I was able to run half marathons 11 weeks after the surgeries. After doing several marathons and some ultra marathons, including the Grand Canyon Rim to Rim to Rim, I wanted to see if I could do a speedier run, and qualifying for Boston seemed like a great goal. Janice trained me to pick up speed, and in October 2015 I qualified for Boston in Portland, Ore. So excited to be going! September 2016 I was diagnosed with stage IV colon cancer, but I am still working out, kickboxing and getting back to running. With my friends, including Janice, traveling to Boston with me in April, I will show up and run/walk this amazing race!”

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Warmest Winter Race The

A unique marathon and half in the dead of winter in Millinocket, Maine, brings smiles to a struggling town—and to the runners who traveled there.

Words and photos by Jonathan Beverly

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bout a week before the 2016 Millinocket Marathon and Half, it became clear that race day was going to be cold. Really cold. Even by the standards of northern Maine, where they joke that they have two seasons: “wintah and the Fawth of July.”

Race director Gary Allen, who lives on Cranberry Island, Maine, about two hours down east of Millinocket, put out a call on the race’s Facebook page, asking if someone could organize a bonfire near the finish, and then wrote to one of his community contacts, Susan D’Alessandro, offering to bring a chain saw up if they could point him in the direction of a good tree fall. A couple of days later, he says, D’Alessandro forwarded him an email from the Pelletiers, a local family known nationwide for its logging expertise. “You can tell the skinny runner dude to stick with his race,” it read. “We’ve got this wood thing covered.”

Covered it was: Not only did the logging family and friends bring enough cut firewood to stoke a roaring flame for more than seven hours, they built a custom steel firepit for the race and brought two fully-loaded logging trucks to flank the start and finish line as a show of support and community pride. They also tended the fire throughout the bitter, single-digit day (when adjusted for windchill).

Despite the rough weather, 433 runners ran the pretty, rural, 13.1-mile loop, while 112 others did a double loop for a full marathon. The vibe of this race, however, was different from the thousands of other races held each weekend. The key, it seemed, was that no one paid a dime to run here, and that simple fact made all the difference.

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"Look around, people are smiling today."

All around town, "Welcome Runners" signs were posted on storefronts and businesses.

Allen came up with the idea of this free marathon a year ago, after reading yet another story about the plight of Millinocket, which has become a byword for the decline of manufacturing in America. Once the “Magic City” of the north, Millinocket was a bustling, self-sufficient gem, built around one of the world’s largest paper mills whose steady jobs supported the highest per capita income in the state. After a two-decade slide, the Millinocket mill closed in 2008, then was sold off and torn down. The East Millinocket mill, 8 miles downriver, sputtered on and off for several more years, but has been silent since 2014.

The shutting of the mills resulted in a drastic drop in employment opportunities, property values and population, and many boarded up storefronts. From a peak of around 8,000 in the ’60s and ’70s, the current population is approximately half that, with the average age now 53 as young people leave to find work.

Allen, a lifetime runner who has previously raised awareness and funds with events like running from Maine to Washington for President Obama’s 2013 inauguration, said that after seeing that latest article, he “couldn’t read that and walk away.” He

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wanted to do something to help, but knew that a traditional charity handout wouldn’t accomplish what he was looking for—nor be welcomed among these proud, resilient people. He decided, instead, to host a free race and encourage runners to spend in town the same amount they would have spent on an entry fee. The first year, with little advance planning, he got 52 runners to join him in running the two-loop course he had laid out.

To his surprise, the community gave the runners a hearty welcome. They posted signs on storefronts, volunteers manned a water stop, and a small crowd cheered at the finish line. A year later, after an online article and a growing buzz on social media, Allen had to cap the entries at 1,000 a couple weeks after registration opened. By race day, 932 said they were coming, including me.

.....

I’m a local boy from downriver. I grew up in Bucksport, Maine, another town that lost its economy-anchoring paper mill recently.

While no one in my family worked in the mill, it was a constant and important part of our lives—the company even gave me a scholarship when I went off to college.

I also became a runner on these roads and trails, and ran with and against many high school kids who have been tied to the ups and downs of the mill economy their entire lives. While I’ve been living “away” for 35 years, I still feel like a Mainer at my core.

When I heard about the event, I felt compelled to run Allen’s quixotic race and take my place among those standing in solidarity with Millinocket. My enthusiasm, however, was mixed with a certain skepticism about how much difference a race could make and how welcomed we would be among people who tend to view outsiders, even well-meaning ones, with suspicion.

Then when I talked to residents I began to understand what the event means to people here. Wandering around the artisan fair in the high school gym the day before the race, I stopped at a booth selling wool mittens made by Lillian Legassey, “The Mitten Lady.” Legassey lost her job at the mill after working there for 16 years; her husband had put in 37 years before he lost both his job and his pension when the mill declared bankruptcy. The Legasseys went from earning two union salaries to living off the $5 margin Lillian makes selling mittens wholesale and at fairs like this one. Before the mills closed, their house had burned down and

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they rebuilt a new one. Then valued at $1.2 million, she estimates it’s now worth closer to $100,000 in a market without buyers.

None of her six grown kids lives nearby anymore. And what of the controversial new Katahdin North Woods and Waters National Monument that might bring new tourists to the region? It has restricted access to some of their favorite snowmobile trails, she says, and she fears most of the tourists will probably rush on by, headed for Patten, the next town up the interstate, which some say has a better entrance to the lands.

When I asked about the race, however, she quickly and enthusiastically said she thought it was awesome. Whether or not it raises the profile of the state, makes a huge economic impact or creates lasting change misses the point. “It makes a difference today,” she said. “Look around, people are smiling today.” Locals are past expecting miracles or hoping for things to go back the way they were, they are happy simply to see some positive buzz about their town.

ABOVE: Locals built steel firepits for the race.

BELOW: Logging trucks flanked both the start and finish lines to show community pride.

“Just to see people in the streets … ” Legassay continued. Before I left Millinocket two days later, I had heard many locals repeat that sentiment.

from New Hampshire. One of them, Pattie Himes-McNally, grew up in Millinocket and graduated from this school in 1993. The others in the group—neighbors, running partners, Facebook friends and former relay teammates—were all here because they were invited by Pattie, who is hard to refuse.

At the spaghetti dinner, held at the school cafeteria, I sat with a group of runners

“Pattie said, let’s go run a half marathon in Maine in the middle of winter,” said Pam

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Zannini. “We’re like, ‘Why not?’” The plight of the town was compelling, but the adventure was as alluring as the cause.

The same vibe pervaded the group of runners, former competitors from Mount Desert Island, that I fell in with at the Blue Ox pub after the dinner and school talent show.

The clusters of runners coming and going felt warmly welcomed, even if we got a few

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“I’ve done lots of other races, but this felt more of a runner’s race." sideways looks from bearded locals at the bar.

Except for generous tipping, we were doing what we’d do the night before a race anyway.

.....

The beauty of the free-race model is that it doesn’t make the residents passive and humbled recipients of charity. Instead, local business and individuals provide services the runners want, and locals are active participants in the event, doing things they excel in. There were the bonfire and logging trucks, as well as the custom-made mile marker signs, the wood-burned finisher medals, and locally designed and printed souvenir T-shirts runners could buy at the

Moose Drop Inn gift shop.

The fact that no one was paying for or making money off the race seemed to transform the attitude of the runners as well.

“I’ve done lots of other races,” said HimesMcNally, “But this felt more of a runner’s race. It wasn’t commercialized. People working the water stops were bringing their own water. You didn’t have guaranteed T-shirts or medals or photos. You bought what you wanted.”

And plenty was provided. Downtown was buzzing on race day, both with runners and locals who had come out to support the runners. Despite being too cold to comfortably

The last mile of the race runs down Penobscot Avenue, the town's main street.

stand outside for longer than a few minutes, residents were out in force, both in town and out on the course.

“I was worried about lack of support on the course before the race started,” said Linda Valley, who grew up in Millinocket but now lives in Jacksonville, Ark., and ran the half with her husband and sister. “That should have been the least of my worries. I loved how the town came out to support everyone one. They rode by and asked if we needed anything or wanted anything. Can’t say we have ever had that before.”

Out on the course, the hills and cold seemed to disappear in the beauty of the forest flanking us and the views of snow-covered Katahdin, Maine’s highest mountain and the northern terminus of the Appalachian Trail. On the rolling return to town, with the wind at our back, the pace picked up and it felt warm enough to open some zippers—for those of us running.

The cold never abated for those watching, but neither did their support. Somewhere around mile 12, as we came back into town, a woman stood in her shoveled driveway wearing a padded parka, scarf and stocking cap, ringing a bell. In front of her was a card table full of homemade cookies for the runners. “Love yo-ah grit!” she cheered as we ran by.

The finishing mile took us down Penobscot Avenue, the town’s main street, past boarded-up storefronts and cafés, but also past remodeled office buildings and new enterprises. At the end of the street, the full marathoners headed back out for a second loop, while the half marathoners finished between the logging trucks.

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ABOVE: Views of Katahdin, Maine's highest mountain.

RIGHT: A local cheering on a runner on the course.

At a table just past the finish, runners could immediately receive a printed strip with their time and place from the folks of 3C Race Productions, who had driven six hours from Merrimack, N.H., to time the event.

Everyone said “thank you” to the timers, as well as to the volunteers wrapping them in space blankets and handing them bottles of now-frozen yogurt.

“Thank you,” in fact, was the most common phrase heard all weekend. Back beside the fire, I thanked Jon Glidden and his family, who were all stoking the flames. The son, I learned, drives one of the finish-line logging trucks for work, while Jon does “a bit of everything.” They thanked me for coming and said that they thought the race was great. “Anything that brings people to town,” they said. When I commented that runners were pretty weird people, they didn’t disagree, but also didn’t seem to mind. “They bring money,” Jon said, with a shrug and a warm smile.

I eventually tore myself away from the fire and went back to my hotel. After getting warm and clean, I returned to town and joined the many other runners who stayed over for Saturday night. We ate out, went to the film festival—also at the school—and dropped by one of the two dances held later that evening,

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which was full of locals happy to share their music and space with the strangers.

On Sunday morning, I met Allen for breakfast at Ruthie’s restaurant. He had trouble getting in the door, and his breakfast went cold as locals came up to thank him and runners approached to tell him their experiences. The waiter brought her mother, Ruthie herself, to the table. She grasped Allen’s hand with both of hers as she thanked him.

The runners all appeared to be leaving town with beaming smiles and a lightened step.

Running does that, in any circumstance, but this time the feeling was enhanced by the sense that just being there had made someone’s day, maybe even their year, a bit better.

“People are waiting for those moments in life to make a difference,” Allen said.

While firm economic figures are impossible to calculate, Allen estimates that the race brought $200,000 to $300,000 to the region, at a critical time of the year between hiking and snowmobile season. Perhaps more importantly, that boost was delivered face-to-face, with mutual gratitude. “It's not like you were giving money to an anonymous charity,” said Himes-McNally. “You know exactly where it is going.”

I don’t know if the Millinocket model can be duplicated elsewhere. The event does, however, seem to present a hopeful road ahead, one that glances backward to a time when runners ran for love, not bling, communities united to make things happen, and people shared their gifts, gratitude and smiles.

It promises to keep growing in Millinocket.

Next year’s race already has 1,300 runners signed up, and local hotels are filling up on race weekend. Want to run a marathon in Maine in the middle of winter? I promise you’ll stay warm in the local hospitality, regardless of the weather.

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Learn an easier way to become a better fat burner.

Don’t let all-or-nothing beliefs about carbohydrate hold you back.

By Matt Fitzgerald

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ur community is polarized. On one side are the pro-carb runners, who believe that carbs are rocket fuel for training and racing, and should be a centerpiece of the diet at all times. On the other side are the anti-carb runners, who believe that a low-carb diet is the key to cutting body fat and building endurance. The two sides bicker constantly on social media.

There is one group of runners, however, that has found a middle road between these extremes—a carbohydrate compromise, if you will, that points the way forward for all runners. I’m talking about the professionals.

Recently, I spent 18 months studying the diets

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of elite endurance athletes around the world for my new book, The Endurance Diet: Discover the World’s Greatest Athletes’ 5 Core Diet Habits to Look, Feel, and Perform Better. Perhaps the most interesting finding to come out of my research was that world-class racers everywhere from the United States to Japan have adopted a nuanced approach to carbohydrate that makes clear distinctions between carbs to eat and carbs to avoid as well as times to go heavy on carbs and times to go light.

These “new rules” of carbohydrate for runners are supported by the latest science and are proven to work better for all runners than do the all-ornothing approaches that so many recreational runners take.

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Carbs can make you perform better Unlike fat and protein, carbohydrate is, for the most part, not used structurally in the body. Instead, it serves almost exclusively to supply cells with the energy they need to carry out important functions such as muscle work. Fat and protein can supply energy as well, but carbohydrate does so far more rapidly, making it the body’s go-to fuel for intense activity.

It’s no wonder, then, that piles of scientific research have shown runners and other endurance athletes perform better when their carbohydrate intake is higher. A few years ago, for example, researchers at Liverpool John Moores University tracked the diets of 257 runners during the final five weeks before the London Marathon. Those runners who ate the most carbs during this period completed the marathon on average 13.4 percent faster than the rest, irrespective of gender, age, body weight, training volume and marathon experience.

How much carbohydrate is needed to maximize endurance fitness? There’s no science-based formula that runners can use to determine their individual needs. All we know for sure is that the more you train, the more carbs you need. But counting carbs isn’t really necessary. In my research, I encountered very few elite athletes who tracked their carb intake. Instead, they just made a habit of including carb-rich foods in all of their meals and in most snacks. By doing the same, and by adjusting your overall food intake based on your activity level, you will be sure to get the right amount of carbohydrate for you.

Polish researchers found that four weeks on a high-fat low-carb diet reduced time-trial power by an average of 12 watts in a group of competitive mountain bikers.

Do results such as these mean that runners should eat lots of carbs all the time? No. New research has shown that endurance athletes can benefit from doing select workouts in a carbohydrate-deprived state. Most recently, French researchers observed that time-trial performance improved in cyclists who maintained a high-carb base diet but completed three morning rides per week, each preceded by a 12-hour carbohydrate fast and a carb-depleting interval workout. Interestingly, this benefit had nothing to do with fat burning.

Rather, doing occasional carb-fasted workouts in the context of a high-carb diet appears to boost endurance performance by increasing aerobic capacity, which is the opposite of what a low-carb diet does.

workouts may take the form of high-intensity intervals or long, slow endurance runs.

Carbs can make you leaner For every runner who misguidedly adopts a low-carb diet in search of improved performance, there are many more who cut carbs with the goal of getting leaner and healthier.

The idea that carbohydrates cause weight gain and increase the risk of developing type 2 diabetes has been promoted by popular diets such as the Atkins Diet and the Paleo Diet that have been developed outside the mainstream of nutrition science. The truth is that carbohydrate per se does not cause weight gain or increase the risk of type 2 diabetes—only low-quality carbohydrates do.

Carb-fasted workouts are new enough that the most effective way of practicing them is not yet known. I believe that one to two of these sessions per week is a good starting point. The most convenient way to do them is first thing in the morning either before breakfast or after a no-carb breakfast. Carb-fasted

The distinction between high-quality and low-quality carbohydrate food sources is crucial. High-quality, carb-rich foods such as fruit, starchy vegetables, whole grains and dairy are proven to promote a lean body composition and good health. Low-quality, carb-rich foods—such as refined grains (white bread, white rice, regular pasta) and sweets (candy, soda)—do the opposite.

High-quality carbohydrates

low-quality carbohydrates

Despite all of the research showing the benefits of a high carb intake on endurance performance, many runners today are being persuaded to switch to low-carb diets on the belief that reducing carb intake increases the muscles’ fat burning capacity and endurance.

But studies have repeatedly demonstrated that the boost in fat-burning capacity resulting from a low-carb diet, particularly from a high-fat low-carb diet, actually impairs endurance performance. A 2014 study by

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In 2015, researchers at the University of South Carolina reported that volunteers placed on a vegan diet for six months lost an average of 7.5 percent of their initial body weight without making any attempt to eat less.

Carbohydrate intake actually increased on this diet. But, more importantly, diet quality increased alongside carb intake as the subjects replaced foods like pepperoni and ice cream with foods like brown rice and apples.

The lesson of this study is not that a vegan diet is best for weight management but that the amount of carbohydrate in the diet is irrelevant to weight management. What matters is the quality of the food sources of carbohydrates and of the diet as a whole.

A carefully planned low-carb diet can induce weight loss and support good health, but it’s not the best approach for runners because it throws out the baby (high-quality carbs) with the bathwater (low-quality carbs).

GO BEYOND ALL-OR-NOTHING

THE NEW RULES No matter what your current position on carbs is, give these rules a try and see if they don’t do for you what they already do for the best runners in the world.

Maintain a carbohydrate-centered diet (i.e., include carb-rich foods in most meals and snacks) Do carb-fasted workouts once or twice a week Choose high-quality food sources of carbohydrate (fruit, starchy vegetables, whole grains, and dairy) Minimize consumption of low-quality carb sources (refined grains and sweets)

It’s time for the running community to come together. We must bridge the contentious carbohydrate divide that currently hinders our progress by following the new rules that the pros now exploit to maximize the positives of carbs and minimize the negatives.

But if you can’t persuade your running buddies to overcome their own all-or-nothing thinking about carbs, don’t fight them. Just outrun them.

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first lap 46

Training

How to Prepare for Your First Race of the Year It’s still early in the year, and many of us are shaking off the cobwebs and trying to remember what it feels like to run hard. Maybe some of us are getting ready for our first big race ever. That requires practice and preparation.

“Racing is a skill,” says Joe Rubio, head coach of the Hoka Aggie Running Club.

That means it’s something you get better at the more you do it. So consider these early season races a chance to figure out what works for you. Test

Click here for 9 ways to improve your fitness for the year.

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warm-up techniques, shadow more experienced athletes, figure out if you’re someone who likes a little more or a little less rest in those final days.

even if it means writing it down in a log. And then all your preparation will leave you very prepared when it comes time for your big race.

“Keep track of what you have success with,” says Rubio,

Here are guidelines on how to prepare in those final weeks.

Photos: istockphoto.com

b y K el ly O’ M a r a

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first lap Training

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1-2 Weeks Before Your Race The biggest mistake people make is “they have no idea of pacing,” says Greg McMillan, founder and head coach of McMillanRunning. com. To avoid making that mistake, McMillan recommends doing a few short workouts at goal pace about two weeks before.

For a 5K race, that might mean doing 6 x 30 seconds at 5K pace or, for a half-marathon, running 6 x 800m at half-marathon pace — not faster.

Jay Johnson, author of Simple Marathon Training, agrees.

Pace is an important thing to nail down in the final weeks, including at least one race-pace workout in this period.

For example, he says, if you’re getting ready to run a 5K, then maybe do 10 x 400m, with a five-minute jog, then a hard 800m.

Race Week

Then, make sure you’re ready for the next morning. That means making a checklist, says McMillan, and dressing yourself mentally from the inside out: shoes, socks, shorts, top, warmups, bib number and accessories. Pick up your packet and check in the day before if possible. Have it all set aside and ready to go. And make a plan for what you’re going to eat, where to park and when you’ll need to leave to get there on time.

The Morning of the Race

Johnson also recommends a shorter race-pace workout about five to six days beforehand. For a 5K, you might do a similar workout to above, but with only 3,000m worth of work. Or, for a half-marathon, you might do a longer effort at half-marathon pace a week or two before, and then just 3 miles at your goal pace the week of your race.

But: “Don’t crash train,” says McMillan, meaning don’t try to cram everything in at the last minute. Especially in these early-season races, it’s important to remember you aren’t necessarily in PR shape yet and you won’t get in PR shape by cramming in everything at the last minute.

Instead, rest, recover and cut back on your volume.

“We normally do what we normally do, we just do less of it,” says Rubio. He typically has his athletes do their last hard effort four days before the race and then cut down training volume by 15–20 percent the last few days, while still including shorter fast efforts.

And make sure you’re getting as much sleep as you can, says Johnson.

“Just an extra 15 minutes a night, over the course of five to seven days prior to the race, will help.”

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Day Before Although you’ve been resting the week before, you don’t want to rest too much. It’s rare for people to find success by taking off the day before their race. Johnson recommends a short, easy jog, with four or five stride efforts and plenty of recovery jogging in between.

The key to many things on race morning is planning, preparation and practice. Rubio has his athletes wake up at least three hours before the race start to get moving. Some of them even do a five- to 10-minute walk or jog as soon as they get out of bed.

Then, eat and drink whatever it is you plan on eating and drinking—which may take a few races to perfect. And know that you’ll probably need to go to the bathroom a few times. Rubio recommends getting to the race site about an hour beforehand, which gives you plenty of time for more bathroom breaks and a warm-up.

Most of his athletes then do an extensive warm-up, with 2 to 3 miles of jogging, some flexibility drills and strides. If you can, scope out the start/finish during your warm-up and even jog down that last mile to the finish, so you can picture it.

Give yourself time to change clothes, pin on your number and get to the start ready to go.

And remember: This is fun. “Enjoy the whole thing,” says McMillan.

Think of it as a “rust-buster,” something to get yourself moving again, see where you are, and test out what works for you (and what doesn’t).

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Training

By Scott Molina

One of the most basic measurements of fitness for runners is the pace they run at aerobic threshold (AeT), so it’s good to measure your pace in some way. Perhaps you have a loop that’s approximately 25 to 35 minutes at that heart rate or effort level. Check your time to see if you are going faster. If you’re not progressing or if you’re on a plateau for an extended number of weeks or months, you need to try to figure out why.

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Time/Distance

Description

15 min.

Warm up, including 2–3 × 20-sec. strides in the last 2–3 min. RPE 2–3 30–60-sec. rest between reps

25–35 min.

Build to aerobic threshold (AeT) in first 5 min. RPE 2–3

15–20 min.

Easy running to cool down RPE 1

Stay relaxed and focused on technique, rhythm, posture and breathing. You can daydream and contemplate the woes of the planet on your easy runs! For these tempo sessions you need to focus on your running.

This workout will prepare you for more strenuous tempo work later in the season or serve as a maintenance run prior to racing. If you are within four weeks of a big race, do the tempo part of this session in the shoes you plan to wear for the race.

Rate of Perceived Exertion Scale

Scale

Effort

Race Pace

RPE 1

Easy

Slower than normal training pace

RPE 2

Moderate

Normal training pace

RPE 3

Moderately Hard

Marathon pace

RPE 4

Hard

10K race pace

RPE 5

Very Hard

5K race pace and faster

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

Tempo Tango

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CELEBRATE 20 YEARS RUNNING

2000 Almost 6,000 participants took to the start line for the inaugural Country Music Marathon.

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COACH CULPEPPER 50

TRAINING

COMMON MASTERS ATHLETE MISTAKES

BY ALAN CULP EP P ER

As we age, we become set in our ways when we train and race—and tend to focus on those facets that come easiest. When we do so, we unknowingly slide into patterns of neglect, which lead to less than optimal performances. Training and racing in our post-prime years is not always glamorous but it can still be just as satisfying. The keys are maximizing the effort you put in, and knowing that you must adjust your training.

Click here for wise tips from masters runners on staying fit and injuryfree.

MI STA KE 2: FE A R OF SPE E D

One of the wonderful benefits of age is that we become

injury, feeling awful or sore, or just being out of their ele-

Along with speed work, other cross train-

aerobically stronger. This is one of things I appreciate

ment. Faster sessions can feel awkward and hard, so many

ing can have very positive impacts on

most about running. Everyone, no matter their abil-

masters runners just focus on marathon paced workouts.

training and racing as we age. Masters ath-

ity level, has the potential to improve their aerobic

As we age and lose the snap and responsiveness in our

letes must adopt a full-body approach to

conditioning and thus improve their performance. I

muscles, we need to focus more on the muscular system.

stay injury free and constructive. Pilates,

am certain that some of you could share stories of the

By speed, I mean quicker pacing than half marathon pace,

yoga, weight training, core work, biking,

miraculous improvement you have made from when

lasting no longer than eight minutes at a time. The lim-

spin class or swimming are good exam-

you first started running until now. However, there is

iter as we age is not our lungs but our legs; your muscles

ples. And just like with faster workouts,

a threshold for those benefits, and there comes a point

deteriorate quicker than your oxygen-carrying enzymes.

a little goes a long way: working on these

where you are shining up the same old engine and not

Without the inclusion of faster work you will find that

different muscle groups even just a few

adding any new horsepower. It is staggering how easily

you get really good at running one pace. Speedwork adds

days a week will prove effective. Lastly,

a master’s athlete can maintain their aerobic strength

muscular strength and this positively impacts racing at

don’t forget about stretching! It’s the eas-

with much less emphasis on it compared to when they

any distance even the marathon. They key is to be smart,

iest and most effective way to stay injury

were younger. Longer tempo runs, steady long runs

integrate gradually and allow your body time to adapt.

free, but is often the most neglected.

Some masters athletes fear speed—or rather, they fear

M ISTA KE 3: N E G L E CTING ALL THE OTHE R WORKO UTS

and marathon pace efforts are all good but we should minimize them as we age. Don’t slip into the trap of running the same type of high-level aerobic efforts over and over and losing out on the opportunity to actually improve your fitness through other means.

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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

M I STAK E 1 : OVE R EMP H A S I Z I N G AE R O BIC WO R K

3/21/17 2:07 PM

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C R O S S -T R A I N I N G 52

Training

HIIT at Home This workout makes you faster, leaner, and improves heart health and VO2max.

B y Mackenz ie L. Havey

Unless you’ve been living under a very large rock, you’ve probably noticed high-intensity interval training’s (HIIT) influence on athletic performance. In fact, the American College of Sports Medicine recently ranked it as one of the top fitness trends of 2017. Involving multiple rounds of strenuous, high-intensity efforts, these workouts pack a powerful punch in terms of boosting fitness.

The research backs up that contention. HIIT has been shown to improve everything from heart health to VO2max as successfully as endurance training. HIIT workouts can make you faster, reduce body fat and improve cardiorespiratory fitness. It’s even been shown to be more enjoyable when compared to more moderate training.

Keep in mind that these types of workouts should be done on relatively rested legs. You should also plan an easier run the next day. Jog for 10 minutes prior to this HIIT workout, which can be done at home without any special equipment. Complete three to four rounds of 30–60 seconds of each exercise with a minute of rest in between each.

Reverse Lunges Stand with good posture and your hands on your hips. Slowly step your right foot back behind you as you lower your body down. Lower down until your right knee is close to the floor and at a 90-degree angle. Rise back up and repeat the movement with the left leg.

Speed Squats Stand with your feet shoulder-width apart and pointed forward.

Push your heels into the floor as you squat your backside down. Maintain good posture in your back and engage your glutes as you lower down and then immediately rise back to your original position. Repeat in quick succession.

Begin with your feet hip-width apart and lower your body into a partial squat before springing upward and to the left across an imaginary line on the floor. Land gently and jump back over the line to the right.

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Photos: oliver baker

Lateral Jumps

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

53

Mountain Climbers Get in plank position with your palms on the floor supporting your weight.

Bring your right foot off the floor and your right knee up toward your chest, planting your foot under your body. Next, jump your left knee up toward your chest as you bring the right foot back to its original position.

Up and Out Jacks Complete one regular jumping jack, followed by one jumping jack bringing your arms straight out in front of your body. Repeat the sequence.

Burpees Click here for strength training Barre Circuit workouts.

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Stand with your feet hip-width apart. Bend your knees and crouch down on your way to push-up position.

Complete one push-up, return to crouch position, rise and jump into the air. Continue in one fluid movement.

3/21/17 2:10 PM

RUN IT 54

community

Where and When to Race Spring is finally here, which means racing season is ramping up. You’ll find lots of marathons and half marathons to put your winter training to the test. Or if you’re just getting back into the swing of things, take on a 5K. Either way, enjoy the warmer temperatures, the added sunshine and the return of many choices for runners.

B y J eff B a n ow etz

M a r at h o n s / H a l f M a r at h o n s Dick’s Sporting Goods Pittsburgh Marathon May 7, Pittsburgh This race is Pittsburgh’s biggest running weekend of the year, and in addition to the marathon, it features a half marathon, two-person relay, a 5K, a kids’ marathon and even a pet walk. You’ll cross over Pittsburgh’s three rivers—and tour the homes of the Pirates and Steelers. The city gets behind this event, and you’ll find plenty of spectators, bands and cheerleaders along the way.

Vermont City Marathon May 28, Burlington, Vt.

Avenue of the Giants Marathon May 7, Eureka, Calif.

Explore the beautiful city of Burlington at this marathon and relay that features excellent views of Lake Champlain and the Adirondack Mountains.

The course features rolling hills, but you do end up with a net elevation loss (of just more than 100 feet). Along the way you’ll run along plenty of treelined city streets, a pedestrian marketplace and the Burlington bike path before finishing up in front of a large crowd at Waterfront Park.

This is one of those bucket-list marathons, as runners will explore the majestic redwood forests of northern California. This small but well-organized race features a full marathon, half marathon and 10K run, and participants will run along the paved Avenue of the Giants in the Humboldt Redwoods State Park. Enjoy the shade of 300-foot-tall trees and cool temperatures as you run one of the more unique races in the country.

Vermont City Marathon

photo: courtesy of Vermont City Marathon

Click here for more new races to get on your radar this year.

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RUN IT community

55

5K to 15K Carlsbad 5000 April 2, Carlsbad, Calif.

First Dallas Easter Run April 15, Dallas

James Joyce Ramble April 30, Dedham, Mass.

This signature event of the Rock ’n’ Roll Marathon Series is considered one of the fastest 5Ks in the country—and it attracts some of the biggest names in the sport to run fast. Even if you’re not out to set a PR, the Carlsbad 5000 is known for its scenic course along the Pacific, and for its post-race party with live entertainment—as you’d expect at any Rock ’n’ Roll event.

This fast race features a loop course in downtown Dallas, which includes trips through the Museum District, past the Meyers Symphony and through the west end. Runners can choose from the full 4-mile race or opt for a family mile run. After the race, enjoy a hot breakfast at the post-race party.

Cash prizes are offered to the top finishers.

This 34th annual event in Dedham, Mass., was created by a James Joyce fan who was trying to get through Finnegan’s Wake, which he found as difficult as running a road race. Runners have since come to appreciate this run, which features actors along the 10K route reading the works of Joyce.

The post-race party features a literary challenge for those who want to test their minds as well.

trail Cinderella Trail Run May 13, Oakland, Calif.

Westminster Trail Half Marathon April 29, Westminster, Colo.

Hot Springs Trail Run April 15, McKenzie Bridge, Ore.

The Cinderella Trail Run features a 50K, marathon, 30K, half marathon and 5-mile run, all along a course that travels from the Joaquin Miller Park to the Redwood Regional Park and back. Expect a good bit of climbing, particularly on the half marathon loop, where you gain nearly 1,000 feet of elevation between miles 8 and 11. But you’ll enjoy some spectacular views of the Oakland Hills and the Bay area.

This is the first race of the season for Colorado’s Endurance Race Series, the state’s largest trail running series. The Westminster Trail Half Marathon (which also includes a 5K and 10K) offers a relatively flat and fast course, starting and finishing at the Armed Forces Tribute Garden and taking advantage of the Dry Creek trail system. The post-race festival includes a pancake breakfast, coffee, hot chocolate, raffle prizes and activities for the family.

This 18-mile or 5-mile run takes full advantage of the incredible setting in the Willamette National Forest, about midway between Eugene and Bend, Oregon.

The 18-miler starts at the Carmen Reservoir Trail Head, and runners will pass several waterfalls en route to the finish at the Belknap Hot Springs Lodge and Gardens. While the first 3 miles of the race are mostly uphill, the rest of the way is largely downhill, finishing nearly 1,000 feet lower than the start.

Photo: courtesy of the Easter Run

First Dallas Easter Run

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3/9/17 12:37 PM

LAST LAP 56

BACK TO BOSTON Kathrine Switzer, 70, Wellington, New Zealand In April, Kathrine Switzer—athlete, activist, author, Emmy award-winning television commentator and founder of the nonprofit 261 Fearless—will run the Boston Marathon again. In 1967 she was the first woman to run the race as a registered entrant (in 1966 Bobbi Gibb was the first female to run the Boston Marathon, but she was denied a registration). The course of Switzer’s life crystallized the moment race director Jock Semple tried to rip off her race bib, number 261. That’s when Switzer realized she wanted to empower other women through running. From starting the Avon International Running Circuit for women in the ’70s to lobbying to have the women’s marathon included in the Olympics in the ’80s, any woman who toes the line at a race today does so because of Switzer’s efforts.

The race, in a funny way, has given me everything—my inspiration, my feistiness, a career path. After that first race, I had a whole life plan about creating opportunities and becoming a better athlete.

How does the renewed activism today remind you of what you experienced during the women’s running revolution?

Since the turn of the century, I’ve been shaking my head a little bit because young women today don’t understand that all the rights and freedoms they enjoy were hard-fought. And now some of them may be taken away. What if someone came along today and said, “Women can’t run more than 800 meters, there’s been a mistake”?

Thinking back to race day 50 years ago, at what point did you and Bobbi Gibb become aware of each other on the course?

We didn’t. In 1966, I heard that a woman named Roberta Gibb ran the Boston Marathon. And she was part of the argument with my coach for running a marathon. He told me Boston Marathon stories every day on our training runs. I finally told him I wanted to run the Boston Marathon. He said it wasn’t possible, “No dame ever ran no marathon.” I said it was possible, and had even seen it in Sports Illustrated. My focus was on my race. It wasn’t until I saw the newspapers that I realized she ran as well. We finally met in 1978. PBS did the first broadcast of a marathon in the US outside of the Olympics. I was asked to be a commentator, and I interviewed Roberta before the race.

What will be on your mind during the race on April 17?

How has running changed since you started training for your first marathon in 1966?

The 50th anniversary is about celebration and gratitude. Because I’m really lucky to even be considering running 26 miles at age 70, 50 years later! I’ll be thankful to the city of Boston, to the race, and even to Jock Semple because he radicalized me and created a great photo. And then I’m going to be thinking of the future, as I always do: of other women in the world who still live in fear and how they deserve opportunities; how easy and cheap and accessible running is; and how hopefully with 261 Fearless we can create community clubs and online portals all over the world, even in isolated places.

Running has become a social revolution! When I finished Boston in 1967, a journalist asked me what I was trying to prove. I said I wasn’t trying to prove anything, I just wanted to run.

I also told him that one day women’s running would become as popular as men’s running.

What’s changed hugely is women have become empowered from running. I submit the reason women run at all is because of that sense of accomplishment, self-esteem and confidence running gives them. Once you start running, you question other things in your life that don’t make you happy. I often say, “If you’ve run a marathon, you can do anything!”

PHOTO: HAGEN HOPKINS; INTERVIEW BY ALLISON PATTILLO

What does the Boston Marathon mean to you?

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

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3/9/17 12:27 PM

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