Athletes only fall 2014

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Volume 19, Number 1, Fall 2014

*Fall Shoe Review *Want to Run in College? *Running the "Extras" *Jenny Simpson

Jenny Simpson 2014 Zurich Diamond League

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Publisher’s Comments This past June, July, and August, I was a track & field pilgrim. I traveled around Europe and the U.S. trying to find the perfect track meet. I went from Paris to Glasgow to Monaco to Eugene, OR, then back to Europe. On this go-round, I visited Zurich, Stockholm, Birmingam, UK and Zurich once again.

In Paris, Jenny Simpson battled with Sifan Hassan as they ran the two fastest times for 1500m in the world. Hassan outraced Simpson by a whisker: 0.22 seconds, 3:57.00 to 3:57.22!

I saw some amazing races and events. I watched Molly Huddle run the AR at 5000 meters. I watched eight men run under 3:31 for 1500 meters; both events were in Monaco.

On the last event of my tour, the Weltklasse in Zurich, I watched Jenny Simpson (she's on the cover), battle the best runners in the world over 1500 meters.

Just as she thought she had it won, Shannon Rowbury almost stole the race. Americans went 1–2 with Jenny Simpson winning.

That has been the best summer I’ve had since I was probably about your ages (my guess, as our typical reader is 14-22).

We’ve shaken up Athletes Only a bit. Some nice features on unique athletes and some training advice from two of our key writers: Dave Hunter and Cait Chock. On top of that, we have reviewed some of the best shoes for runners.

We hope you enjoy this edition of AO. Have an idea for the next issue? Send me a note at runblogrun@gmail.com!

Volume 19 No. 1

Larry Eder Publisher, Athletes Only runblogrun@gmail.com n twitter: @runblogrun n www.atf-athlete.com n 608.239.3785

CONTENTS

ON THE COVER:

Jenny Simpson

5 David Oliver: A Champion’s Demeanor 8 Mathew Centrowitz: Know Where to Be 10 Inika McPherson: Way Over Her Head 13 Jordan Hasay: Patience Producing Progression 15 Alysia Montano Does It Her Way 17 2014 Fall Shoe Review 24 Running the “Extras”

27 Want to Run in College?

This Is What It Takes PhotoRun.NET

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Athletes Only (ISSN 1098-64640) is produced, custom published and owned by Fortius Media Group, LLC, PO Box 6450, San Jose, CA 95124.

Publisher assumes no liability for matter printed. Publisher assumes no liability or responsibility for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher.

Copyright 2014 by Fortius Media Group, LLC. All Rights Reserved. No part of this publication may be reproduced or stored in any form without written permission of the Publisher.

Athletes Only is not related to or endorsed by any other entity or corporation with a similar name and is solely owned by Fortius Media Group, LLC.

A Champion’s Demeanor

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By David Hunter

110H World Champion David Oliver Keeps an Even Keel

How many elite track & field athletes have concluded their careers undefeated? You’re correct.

Zero. And unless you’re a truly exceptional performer—a Valerie Adams, an Edwin Moses, a Harrison Dillard, for example—only a very few experience even an extended string of consecutive victories. As we know, world-class track & field competition is an athletic and emotional roller coaster and the resilience required to cope with losing—or a prolonged slump—is part of the sport.

Reigning 110 meter hurdles world champion David Oliver has learned to go with the flow. “I don’t really get too down when things aren’t going right. And I don’t get too super over-the-top with it when things are going well. You know how finicky this sport is,” says Oliver. “I’m going into my 11th season as a professional. So I know how it goes. I know how the ups and downs go. I’ve got a good, solid team around me. ey always have my best interest at heart. And we always just keep on fighting.”

Few track & field athletes ever have the kind of storybook year Oliver rang up four years ago.

When the curtain came down on the 2010 outdoor season, the former Howard University athlete was unbeaten in 15 hurdles finals races. Along the way, Oliver first tied Dominque Arnold’s American record of 12.90 before ultimately breaking that mark with a 12.89 clocking in Paris. During that magical summer, the 2008 Olympic 110H bronze medalist ran the world’s five fastest 2010 times and posted eight of the year’s top nine 110H marks. For his achievements, Oliver was crowned the 110H Diamond

League (DL) champion and was named as the USATF Jesse Owens Athlete of the Year. “2010 was great,” Oliver understates.

But 2011 was a different story. Physical ailments began cropping up during the indoor season. As the outdoor season unfolded, an impressive win at the Prefontaine (Pre) DL meet (12.94) followed by a successful defense of his national title (13.04) belied the array of injuries the U.S. hurdles champion was battling. “Looking back on 2011, maybe I didn’t rest as much during the off-season as I should have,” Oliver confesses.

A calf strain emerged during winter competition, which forced him to shut it down for the remainder of the indoor season. By all appearances, when Oliver went outdoors, his early performances signaled his 2010 dominance would continue into the new year. He ran a WL 12.94 for a Diamond League victory at the Prefontaine Classic. But after the first round of the USATF championship meet, he endured “a little groin problem.” Oliver still toughed it out to win the outdoor title in 13.04.

But the groin problem—on his lead leg side—lingered. When he went home in early July from Paris, he was hobbled. “It went downhill from that point. It hurt so bad, I could barely train,” reveals Oliver. “at ended up destroying the rest of that 2011 season. at’s what kept me down for a long time. Even going into 2012, I just couldn’t get over what was really a stress reaction in my pelvis area. It took a while for that to subside.”

Oliver’s maladies lingered into 2012, the Olympic year. Oliver was still injured, and he

knew it. But he still thought he could claw his way onto the U.S. team heading for the London Olympics. “I thought I could run about 13.15.

And I thought that maybe I could battle it out for third place at the Trials,” explains Oliver. “[Aries] Merritt and [then–world champion Jason] Richardson were running very well. I am a very self-aware individual. When it comes to running, I know what I can and can’t do. I knew I was not in the 12-second range, but I thought I could sneak up into third.” Oliver made it to the finals, but missed the U.S. team when he finished fifth.

“It was just not meant to be,” he notes sadly. “It was disappointing for a little bit. After that, I refocused on trying to get healthy. I went back home and told my coach, ‘Hey, the Olympics aren’t in the plans, but I can just reassess my season.’ I was able to go out and perform well.” e wounded hurdler soldiered on. Amazingly, Oliver—masking his nagging ailments—performed consistently well and ended up with a #3 world ranking in an Olympic year when he didn’t even participate in the global competition.

Self-imposed idleness into early 2013 allowed Oliver—#2 110H performer on the alltime U.S. list (behind Merritt’s WR 12.80) and #4 performer on the all-time world list (behind Merritt, Cuba’s Dayron Robles [12.87] and China’s Xiang Liu [12.88])—to recover fully from his nagging injuries. “After 2012, I reassessed things. Basically, I just stopped lifting weights in the traditional fashion. A lot of that extra, bulky mass probably wasn’t helping out the issue,” explains Oliver. “I trimmed down for the 2013 season. I curtailed my practice sessions. When you start reaching over 30, you have to start paying more attention to the risk cycle.

I started feeling a bit better.

I took off the 2013 in-

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David Oliver at the 2014 USA Outdoors Fall 2014 atf-athlete.com

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door season. It was the first time in [my] career I hadn’t done an indoor season.” e new, multifaceted plan proved to be what Oliver needed. But observable improvement took a while to surface. “When I started my outdoor season without prior indoor competition, I didn’t have that good race rhythm and that kind of set me back. I couldn’t break 13.30 until the end of May.” His big 2013 breakthrough was his 13.16 clocking, which propelled him to victory in the Beijing DL meet. “at was the race that was the springboard. I had identified what was going wrong for me. I knew what I had to do.” And with a smile he adds, “I’ve been doing this for a while.” Suddenly Oliver had recaptured some of that 2010 magic. “I ran a season’s best in Prefontaine (13.10), and things started getting better and better from there. When I get on a good roll like that, all I need to do is stay healthy and I’ll stay on the good roll. I have no doubt about what it is I need to do when it comes to running the 110 hurdles.” at roll took Oliver all the way to Luzhniki Stadium and Moscow’s world championship 110 meter hurdle final. Peaking at just the right time, Oliver reached back and rang up a world-leading 13.00 to claim the global title. Redemption complete. e world champion is disarmingly candid about the strengths and weaknesses of his hurdle game—an event where the margin for error is undeniably the smallest in the sport. “My technique and aerial times are up there with some of the greatest of all times,” states Oliver. “My weaknesses might be my overall speed and my speed between hurdles. I’m probably not as fast on the flat as most of the other guys.

So I have to make it up from a technical standpoint.

And I think when I’m on, I do a pretty good job of that.” Large by hurdler dimensions at 6'2" and 212 pounds, Oliver cites his start as a strength. “My start is pretty good. Last year after the U.S. Trials going forward, those were some of the best starts of my career.

My start was really coming together.” Oliver is also stronger than most of his competitors. “I haven’t been in a gym to lift in the traditional sense in a long time.

But I can still go under a bench press with 225 pounds and probably still knock it out 12 to 13 times. at’s just something I can do.”

Oliver is quick to credit the frank and experienced guidance of his coach, Brooks Johnson, for the magnitude of his unexpected success on the track. “I got hooked up with Brooks shortly after the Olympic Trials in 2004. I was still in college at the time. I moved to Florida in January of 2005 and started training under his tutelage. At the time I was a 13.55 hurdler coming out of college. Brooks told me, ‘We’ve got to find a way to go from the best of the rest to the best. Do what I say, when I say it, and how I said it to be done, and I guarantee you success,’” Oliver explains. “For me, Brooks’ approach is how I operate. If you just tell me straight out what it is you want from me, then I can give it to you. I don’t like to try and guess,” states Oliver. Johnson’s approach doesn’t promise or deliver overnight results. “I didn’t go from 13.55 to under 12 seconds in just one or two years. I worked my way down.

And that’s why I know whenever I have a setback, I can always get back to where I was before. at’s because I didn’t make some quantum leap. I know ex-

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actly what it took to get there. at comes from Brooks’ tutelage. I’ve followed everything he’s said.

And it has worked right on cue. I found myself becoming one of the best American hurdlers of my era.” e three-time USA outdoor 110H champion is candid about how he defines hurdle greatness.

“Time is just time. at just means you had a good performance. I have run 12.89 and I did have the American record at the time. But that’s just one performance,” says Oliver. “Really, it’s all about how many performances you put together in a career—not just over a season or in one race. When I had the American record, I wasn’t considered the greatest American 110 hurdler of all time because there’s more that goes into that than just what time you have. Winning is what makes you great.”

At age 32, the Colorado native knows his remaining years as a world-class hurdler are numbered. And he has definite thoughts on how he hopes he’ll be remembered. “I would like to be remembered as one of the best 110 meter hurdlers to ever do the event,” states Oliver unabashedly. “It is very, very difficult to get into that classification. But I figure I still have time: win a couple more medals, keep building that résumé up. I’d like to be seen as a guy who really maximized every opportunity that came his way.” e goal-oriented athlete has a precise vision of his future hurdling objectives. “Coming off my win in Moscow, to win a gold medal next year in Beijing would be the ultimate. To win world championships back-to-back is very difficult to do. Allen [Johnson] did it in 2001 and 2003. So it’s been over 10 years since someone has been able to win it back-to-back. at would be great.” (Note: Allen Johnson actually had two sets of back-to-back wins ['95–'97 and '01–'03] and Greg Foster tallied a three-peat, grabbing the first three world championship 110H crowns ['83, '87, '91]). To do so, Oliver needs to regain that 2010, 2013 magic.

After finishing third (in 13.23) at the USATF championships this summer, the reigning world hurdles champion made a brief, lackluster swing through Europe—no podium appearances with no time better than 13.26. Referencing a problem that cropped up at the Shanghai DL meet earlier this spring, Oliver admits, “My foot is giving me a little bit of a problem.”

But the world championship meet isn’t this year. It’s next year. “I can get a long off-season this year, take a long rest, and really ease myself into training for 2015.

I can take my time getting back into training and make sure everything is working well. I’m going to follow the same protocol I did in the fall of 2012 and into 2013.

I did a lot this season—I travelled over 110,000 miles, went around the globe a couple of times; I did the Australian swing. Now it’s time to get super serious and get ready to defend the title next year.”

To successfully defend a global title is a lofty goal for any reigning champion in any track or field event.

But to do so in the unforgiving 110 meter hurdles, where the slightest miscue—a poor start, an errant overstride, a grazed hurdle—can spell doom, may make this champion’s quest even more daunting. But in a race where inches count and any edge is welcomed, David Oliver’s inherent and unshakably resilient attitude just might be his secret weapon.

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Matthew Centrowitz

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Knows Where to Be

Middle Distance Specialist Is Unflappable By David Hunter Watching Matthew Centrowitz race will put a smile on your face. For middle distance athletes like Centrowitz, competing in some of the quickest events that aren’t run in lanes the entire way, it’s essential to possess a certain track awareness for successful racing. And when it comes to being in the best spot and out of trouble, the young Nike Oregon Project athlete is almost without peer. “e NCAA is a big reason for that. We race 20–30 times a year, including indoor, in different rounds and different races,” the young athlete explains. “I think a lot of practice during those four years I was at the University of Oregon really helped me be the type of racer that I am.” Running at sub-60-second pace just inches away from aggressive competitors can be unnerving. But Centro never sweats. He can coolly tuck in on the rail, run on the leader’s shoulder, or even chill behind the lead pack. Whatever cards are dealt as the race unfolds, this riverboat gambler can play the hand. “I’ve been in fast, slow, ridiculously slow races where we’ve gone out in 2:12 for the first 800. I’ve had to come back from being dead last with 500 to go. I’ve been in the front with 500 to go. I’ve just been in every position in every type of race.” And when there are 300 meters to go, the 24-year-old 1500/mile specialist invariably is in just the right unobstructed location to unleash his kick and give himself the best chance to perform at the highest level. “Being able to practice all these different ways (has) allowed me to be able to run in different ways in these tactical races,” states Centro. “I’m confident running from the front; I’m confident running from the back; I’m confident running in the pack.”

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Matthew Centrowitz at the New Balance Indoors

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After a dazzling career at Oregon, the seven-time All-American and 2011 NCAA outdoor 1500m champion has been an impressive postcollegiate performer. Just before turning pro, Centrowitz captured the national outdoor 1500m title in Des Moines, disposing of a first-rate domestic field with a scintillating kick and topping off the victory with a throat-slashing hand gesture as he crossed the finish line the clear winner. He was the first Oregon undergrad to win a USA outdoor title since Steve Prefontaine. As a professional, he won the crown again in 2013— also on the Drake track—as he seized his second national outdoor 1500m title by prevailing in a tactical race which featured heavy traffic over the final circuit.

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e 2012 Olympian brings a different approach to the current outdoor season in a year without a global championship. “I think a lot of athletes have placed a lot emphasis on fast times this year. So it’s all about just breaking PRs, achieving records—whether it be your personal record or an American record. I know that’s what our team [the Nike Oregon Project] definitely put a lot of focus on this year. So it’s all about just running fast times,” explains Centro. “With this year especially, you just train just as hard as you can—week in and week out. And you race as many opportunities as you can. at’s what’s great about this year because you’re not peaking for any specific part of the season. You’re just training hard and racing a lot,” he offers.

With his ability to be a formidable racer in domestic middle distance races firmly established, Centrowitz has not been reticent to tangle with the world’s best in Diamond League contests where international athletes have provided stiffer competition. At the Pre DL meet earlier this season, Centrowitz ran among the star-studded mile field. Although he finished up the track in eighth place behind Ayanieh Souleiman’s U.S. soil record clocking of 3:47.32, Centro’s time of 3:50.53 is this year’s American leader and now ranks him #8 on the U.S. all-time list, ahead of such notables as American miling icon Jim Ryun.

Centro jumped at the opportunity to toe the starting line with the stacked field in the men’s 1500m in Monaco earlier this summer. “ere was all this talk about a world record, that [Asbel] Kiprop was trying to go for the world record. Obviously, any time someone is going for a world record, everyone is just thinking about tucking in there, knowing it’s going to be a fast race,” he explains. “ey allowed pretty much all the top guys in the world into the race. So it was a very deep race. And it obviously came through. I don’t know how many guys broke 3:30 [there were seven]. But I do know that my ninth-place finish [in a PR 3:31.19—seventh on the U.S. all-time list] was the fastest-ever ninth-place finish in any 1500

meter race. So it shows you the depth of the race.” e 2011 world championship 1500 meter bronze medalist appreciates personal bests, but nonetheless wants to become more competitive.

“I want to get in there and be as competitive as much as possible. In a race with a fast pace, you wouldn’t want to put yourself in a position that would prevent you from giving yourself the best shot at running something as fast as these guys,” offers Centro, who knows what blistering races—like Monaco—against the best in the world mean to his continued advancement. “I finished ninth and I wasn’t happy with that place. But I PR’d so I can’t be too upset. But I tried to be as competitive as I could. I put myself in that position early on in the race. I fell back a little bit more than I like to in the middle part, and that’s something I need to work on.

It’s more than just hanging on. I have the mindset of wanting to be competitive.” Centrowitz, who will cap off his 2014 outdoor campaign with a mile race at the Birmingham DL meet and a 1500m in the Brussels DL final in early September, knows now is the time to go for it. “When the opportunity presents itself, you have a good opportunity to run fast, so that’s what you do.” e Alberto Salazar protégé knows that frequent 1500m/mile battles with the other international middle distance stars will provide the callousing experiences that will make him a better racer. But Centrowitz is patiently aware of other essential ingredients to his continued progression.

“I think it’s going to take maturity on my part. I’ve shown a good progression, I feel like, over the last few years. My PR is coming down, but I’m just not ready to run 3:27, 3:28 yet. I do believe I can run 3:30—and on a great day 3:29. I’m going to get in more of these faster races. I don’t get that many opportunities, to be honest with you. I might get maybe four, max, throughout the year. at’s another reason why I raced Lausanne instead of defending my USATF outdoor 1500 meter title. Because if I had not raced Lausanne, I would have had Monaco and Brussels as my only international 1500s this year. And that’s not a whole lot of 1500m opportunities. Oslo and Pre were mile races, and Birmingham [was] a mile. I just need to keep putting myself in these fast 1500s and continue bridging the gap between me and the leader. at’s going to take more strength, more speed. It’s going to take more maturity, more years with Alberto, building up the miles, lowering my 800 PR [currently 1:45.86], lowering my 5K PR [currently 13:20.06], and that will translate into a fast 1500. It’s really just all over the board, not just one thing.” e Maryland native respects—but is not in awe of—his global competitors such as Silas Kiplagat, Souleiman, and others. But Centro singles out one accomplished athlete for special mention. “Kiprop right now is the two-time defending world champion and the 2008 Olympic champion. He has obviously shown that he can perform well in the Diamond League races. He’s definitely the guy I look for,” he states. “You can’t win every single Diamond League race, and he doesn’t. But I would say he’s the guy that everyone looks to and points toward in the 1500m right now.”

Just three years out of college and with many competitive years in front of him, the former Duck has some thoughts as to how he would like to be remembered. “I would like to be able to look back and see that I helped out American middle distance running at a time when we weren’t doing quite as well on the world stage; that I helped to jump-start a huge wave of young American milers and distance runners to continue to be dominant and competitive on the world scene,” says Centrowitz after some reflection. “When I’m older and tune into the Olympics and the world championships, I want to be able to watch the current American middle distance runners be competitive with the other runners around the world.”

With many years of world-class racing remaining for Matthew Centrowitz, it’s not yet clear what lies ahead for one of America’s all-time best milers when his track & field career has concluded. But chances are, the savvy race tactician will be in the right place at the right time.

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Inika McPherson:

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Way Over Her Head, HJ Fashionista Is Taking It Higher

When 5'4" high jump dynamo Inika McPherson cleared 6'6¾" at the USATF outdoor track & field championships earlier this summer, the achievement had considerable significance on many levels. First of all, it was a personal best for McPherson. In addition, her first attempt clearance allowed the twotime U.S. indoor HJ champion to complete a come-from-behind victory to capture her first national outdoor high jump title.

Further, getting over the bar at 6'6¾" (2.00 meters) put the former Cal/Berkeley athlete atop this year’s American high jump leader board and placed her second on the world leader list, just behind Russian high jump czarina Anna Chicherova’s globalleading clearance of 2.01m.

McPherson’s championship-winning leap also allowed her to gain entrance into an exclusive high jump sorority: e Two Meter Club. “It’s great, awesome, amazing—just everything you can say about it,” gushes the animated champion. “I just worked for this for such a long time. I watched 2-meter jumpers on YouTube as much as I could, just to get something from them that they did to get over 2 meters. I feel that watching them, my supporters, and my coach [Rice University’s Patrick Pyle] helped to make [my 2.00 meter clearance] happen.”

While 48 women worldwide—led by Stefka Kostadinova’s eye-popping 1987 world record leap of 2.09m [6'10¼"]—have cleared 2.00m or better, only 8 American women have done so. And of those 8, only 4 U.S. women (Amy Acuff [2.01m]; Louise Ritter [2.03m]; Brigetta Barrett [2.04m]; and Chaunte Lowe [2.05m]) have ever jumped higher than the 27-year-old Texan. “ose are the people that I have watched a lot coming up and wanted to compete against,” reveals McPherson. “And I actually got a chance to compete against some of them before they retired. It pushed me forward. Having them above 2.00 meters motivates me to get to where they are.”

But wait, there’s more. McPherson’s 2.00m leap represents yet another unique achievement: a heightover-head world record. By clearing a bar 37 centimeters higher than her height, the diminutive leaper eclipsed the former height-over-head mark of 35 centimeters set in 2011 by Antonietta Di Martino when the 5'6½" Italian soared over 2.04m. “I’ve seen her in a lot of indoor meets on YouTube. And I’ve also competed against her at an All-Comers meet at UCLA,” states McPherson in obvious reverence to her competitor’s jumping ability. “When someone told me, ‘Hey, did you know she’s jumped 2 meters?’ I said, ‘Whaaaattt?’”

By David Hunter

Being the shortest world-class high jumper doesn’t faze the national champion. “I learned about high jumping in the fourth grade. No one’s height matters. No one then even knows how tall someone is going to be,” McPherson explains. “Ever since I saw the high jump, I never thought about height. I just loved the event. Growing older, I started to see the difference in height between me and the other athletes. I just feel like high jumping is embedded in me and that height doesn’t matter and that you just have to go forward and work toward being the best you can be in the high jump.”

A look back on McPherson’s career reveals ups and downs. A gifted natural athlete, the Port Arthur, Texas native competed in many events in high school. “I ran the 300 hurdles, the 400, both relays, the long jump, the triple jump,” McPherson explains. “I even did a little pole vault,” she chuckles.

But the young athlete clearly excelled in the high jump where she cleared 1.88m (6'2"). In college, McPherson focused on the vertical jump, but struggled. “A lot of the years at Cal, my left ankle—my plant foot—was injured,” she explains. “So I was battling that throughout my four years. While at Berkeley, I was only jumping around 6'0", 6'1". I don’t think I cleared 6'2" in college.” She’s right; she didn’t. “It was very frustrating. I always felt like I was putting so much work into my event. And then when I would get to the competition or right after the event, I would have ankle issues to the point where I could barely walk the next day or not be suitable for the next track meet, but still wanting to jump,” McPherson explains. “Trying to do recovery and to work out at the same time throughout those years, [it] was very hard for me to keep going. I just kept working through it.” But then she received the treatment she needed. “I finally got microscopic surgery to remove inflamed tissue on my left ankle in 2008. at resulted in a big change in my training and in my confidence toward the event again. I wasn’t feeling that there was something that was holding me back.”

Before long, McPherson was healthy and jumping as she should. “I was coming full throttle with my ankle. It was a good transition,” she states.

“After the surgery, I wasn’t having any more major issues like I had in the past, which made me wish I had gotten the surgery way earlier.” She made the USA world teams in 2011 and 2013, clearing 1.92m in Moscow to finish 18th. Yet in between she “no heighted” in the 2012 Olympic Trials. What was that all about? “I had a 6-millimeter tear in my right quad. I couldn’t sprint at all. I couldn’t do anything.

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I shouldn’t even have been out there. But I wanted to give it a try.”

After claiming the national high jump title in Sacramento, the new champion made a quick trip across the pond for some European competition. After finishing tied for sixth (1.94m/ 6'4¼")—one centimeter out of 3rd—in a logjammed contest in Paris, Inika grabbed the runner-up spot in a wet competition in Italy. “It was drenching rain,” she laments. She then finished her breakthrough year in Glasgow with a second-place performance [1.93m/6'4"] behind high jump legend Blanka Vlasic.

McPherson, who began the year with a personal best of 1.95m [6' 4¾"] and improved 2 inches to 2.00m, couldn’t be more pleased with her 2014 progression. “Clearing 2.00m made this year a success,” she proclaims. “at was good! Everything that follows was even more. I couldn’t have imagined this season going this well. I am a little tired from the traveling,” she confesses. “I don’t jump that much in practice, so when I have meets back-to-back-toback, it tends to wear on me.” She’s already engaged in her build-up for next year. “I’ve still been training—to keep up my muscle, my momentum, and my build—so it won’t deplete.”

In the quest to make her third consecutive world championship team, McPherson sees added strength as the key. “I haven’t done weight training in a couple of years. So this will be my first time back in the weight room hard core.” Is indoor competition this winter part of the preparation? “Hopefully. It looks like I will. I really haven’t made my decision to jump indoors yet.” e American HJ leader isn’t coy about how she views her prospects for further improvement.

“After jumping 6'6¾" [2.00m], I know I can jump 6'8" [2.03m],” McPherson declares. “And whatever is after that is just what I’m going to work for—just keep raising the bar.”

Known to compete at various times sporting piercings, carefully coordinated competition outfits, or even a head-turning “’frohawk” hair style, the high jump champion has developed somewhat of a reputation as a fashion plate. Is this her signature? “I would say so. A lot of people always talk to me about it,” reveals McPherson, who featured a hipster-esque skull cap in the USATF meet. “I would say it’s a trendy topic. It’s however I feel like I want to dress at that competition. Sometimes I think about it weeks in advance, sometimes even months in advance. ‘Oooh, this is what I want to wear at this meet.’ Or, ‘is is how I want to look at that meet.’ It’s definitely fun. It makes it more fun. I think it says a lot about the sport to have the freedom to be able to do that. It allows athletes to be the individual person that they are.”

Body art is a frolic for McPherson. She makes a game out of carefully considering her next tattoo. “I have been thinking about this one for about a year now: It’s a giraffe,” she announces with enthusiasm. “But I want to find the right artist because I want it to look very realistic and I want the spots to be all the world’s continents.” What would that new tattooed image represent? “My travels, my journey across this nice, big earth.”

While she’s considering options for her next tattoo, Inika McPherson—who’s been known to call herself the High Jump Queen— might also want to reflect on her newly discovered ability to make another indelible mark: to earn herself a place among the greatest American women high jumpers of all time.

PhotoRun.NET

Inika McPherson at the 2014 USA Outdoor Track & Field Championships

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Jordan Hasay

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Patience Producing Progression, Diminutive Distance Prodigy Savors “Best Best Job in the World” World

By David Hunter

Serious track & field fans can still visualize the scene during the 2008 Olympic Trials after the semifinals of the women’s 1500 meters: a smiling Jordan Hasay, then a rising high school senior, kneeling next to the electronic timing board that displays her new national high school record time of 4:14.50, while a frenzied Hayward Field crowd serenades her with a rhythmic exhortation. “Come to Or-e-gon!”

Clap, clap. Clap-clap-clap. “Come to Or-e-gon!”

Patience is a scarce virtue in our culture. And in sports it’s even rarer. Hasay’s record-setting performance at the ’08 Trials was the capstone to a stunning high school career that greatly—and perhaps unrealistically—elevated expectations of what the young middle distance phenom could do in college. Hasay, who did continue her education in Eugene—compiled a most impressive collegiate record, even if it lacked the type of NCAA-level domination that many felt she was capable of imposing. ose who are inclined to view Hasay’s collegiate career with disappointment should be reminded that when the San Luis Obispo native finished her Oregon tenure, she had captured two individual NCAA indoor national titles, had been a pivotal, contributing member on five NCAA national championship teams, and had been named All-American 16 times, which included 4 in cross country, making her the first woman in NCAA history to achieve that honor.

After the young distance runner hung up her Oregon singlet for the final time, she wasted little time joining the Alberto Salazar–led Nike Oregon Project.

For Hasay, it was an easy choice. “In my junior year, I actually met Alberto when he came to speak at a Christian conference on campus. And that was the first time I met him in person. At that time, he came up to me and said, ‘I know you’re going to have a lot of options. But I would love it if you would want to join the Oregon Project,’” Hasay recollects.

“Ever since I came to Oregon, it has been my dream to run for him and be coached by him and be a part of the Oregon Project. He didn’t really have to sell me on it. I thought it was a huge honor that he would even feel that way. I was thrilled that he would mention that. It was really what my heart was set on all along. So it has really been sort of a dream come true. It was what I always wanted to be doing as a professional.”

Before long, the new Oregon Project member pulled up stakes in Eugene and moved to Portland. "[Moving to Portland] was a weird change, with the rain and all the funkiness. But now I love it, and it definitely feels like home. I see myself living here for a while.

It’s a really good place,” says Hasay. And her new home is close to Nike’s Beaverton global campus where she and her teammates train.

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Jordan Hasay at the Carlsbad 5000

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“e Nike campus is very nice, and I live close by.” And with a smile she adds, “I’ve said it a lot, but this is the best job in the world.”

Soon she was knocking out a steady diet of Salazar-assembled workouts with her new world-class training partners.

“It’s been great this year because we have Treniere Moser and Shannon Rowbury. ey’re both 800-15005000 meter specialists. And so all fall and all winter I’ve really been getting my butt kicked in the speed workouts. But I’ve been able to improve in that area by training with them so it’s been very beneficial for me,” notes Hasay in citing the training assist she receives.

But she also returns the favor. “It goes vice versa in the longer workouts. It’s a struggle more for them when we’re doing a longer distance workout. So we really complement each other well, and so it’s been a good group.” e benefit of this new and rigorous regimen has been validated by Hasay’s 2014 racing, which has resulted in personal bests in the 1500 (4:07.70) and the 5000 (15:28.56). e young distance star also set a PR this year in her specialty: the 10,000. Her 31:39.67 clocking at Stanford this spring still puts her second on the American leader list and ranks her as #5 on the world leader board.

Salazar’s fine hand can be seen at work here as he employs the same technique of underdistance racing that helped toughen the young Galen Rupp, improve his leg speed, and perfect his now-potent finishing kick that once was lacking. Salazar’s newest protégé can see the plan here. “If you can run faster, it helps. We do a lot of that in practice. We’ll do 20x200 in practice. at’s one of our key workouts,” Hasay explains. “I think if you can run way faster than 10K pace, then when you’re running a 10K, that pace is going feel easier. And it’s also a matter of fact that at world championships and the Olympics these days, it all

Jordan Hasay at the 2014 USA Outdoors comes down to the finish. First of all you have to be strong in order to get to the finish. But you also have to be really fast when you do get to that point. Right now, we’re working on both those things. My strength still isn’t quite there.

And my speed still isn’t quite there. But we have a lot of

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time as I’m only 22.” Hasay is confident that moving up to the 25-lap event is the best fit for her. “I’ve always loved the 1500. And obviously it was a good event for me in high school. Sometimes I like to bounce around. But the better you can be at the shorter distances, it’s only going to help me for the 10K. And I really think that [the 10K] is my best event—now and for the long term.”

Hasay has learned that success as a professional requires attention to every facet of the athlete and the event, from relaxed, expressionless racing demeanor (“We work a lot on visualization and staying relaxed. I’ve always been one of those runners where you don’t think that I’m working hard, but I really am.”) to biomechanics (“One of the reasons I haven’t gotten injured is that I have fairly good form. Alberto is very critical about biomechanics and we’ve changed a few things. For the most part, I have good foot strike and good arm action so I think that really helps") even to the most subtle aspects of an athlete’s physique (“Our biggest goal for this year is to get my butt bigger. I need a sprinter’s butt. Alberto actually lined us all up at practice. He wants us to have more of a bubble butt, and mine is kind of flat. In the end, that’s something we’ve really been working on and especially my upper body as well. at is a big component of our program. And I do work with a nutritionist and we’re trying to build muscle—especially in my butt. And so hopefully that is going to help my kick.”). After reflecting on Salazar’s “Gluteus to the Maximus Plan,” Hasay smiles and adds, “In the Oregon Project, we think of every little thing.”

With growing confidence about her coach’s 24/7, 360-degree approach to training and racing, Hasay isn’t reticent about articulating her ambitious goals for the future.

“Right now, we’re just looking toward Rio as a kind of short-term goal and then Tokyo would be the longer-term goal. I’d hope to make that team that goes to Rio. Setting myself up for a top-10 finish there would be a great goal that I have. I’m really aiming for Tokyo in hopes of making it my ‘Galen Rupp Year’ and hopefully trying to finish up in the top 3 there.”

Competing as a professional has had its challenging moments for the diminutive athlete, but Hasay appears to have the patience that some others lack. “As a tough athlete and someone who is very competitive and always wanting to be at the top level and be my best, it’s hard to go into races where I know I’m still going to be towards the back,” Hasay admits. Case in point: Hasay’s nearly three-second PR in the 1500 was set earlier this month in a loaded Diamond League race in Scotland—where she finished last.

“Physically, I’m not there yet. But I’m going to get there.

I’ve been getting PRs, but I still finish toward the back in the Diamond League races. It can be hard, but it’s also just a matter of trusting the process and enjoying the journey,” she explains. “And I think that’s why I’ve been able to make it so far. And I do enjoy the journey and the training and working hard each day and just being out there and seeing what I can do.”

For the last 14 months, Hasay has brought her unshakable work ethic to daily practice under the watchful eye of one of the best coaches in the world. Her newly minted PRs suggest the process is working. e young talent sees the early returns and is encouraged that more is there. And if Jordan Hasay—who, at age 22, is still years away from what should be her career peak—can summon the patience to trust the process and enjoy the journey, perhaps those of us who are overanxious to witness faster progression should do the same.

Alysia Montano Does It Her Way

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By David Hunter

ere’s a light-hearted but nonetheless poignant expression about distinctive personalities and character development that proclaims, “At the end of the day, you just have to be yourself, because everybody else is already taken.” World-class middle distance runner Alysia Montano doesn’t try to be anybody other than who she is. Comfortable in her own skin, the four-time USA outdoor champion in the 800 meter run approaches life in her own special way—and she’s confident that her way is right for her. e Montano way was never more evident than on Day 1 of the 2014 USA outdoor national championships when the three-time defending national 800 meter champion— 34 weeks pregnant—stepped out onto the sunbaked Sacramento track to race in the first round of the women’s 800. Having bypassed any type of pre-race fanfare, tweeting, or press release, the expectant mom earnestly pressed around the track twice before stopping the clock in an incredible 2:32—just slightly over a 5-minute mile pace.

“I didn’t want to make a big deal of it. I wanted it just to be what it was and have people perceive it however they felt,” explained Montano about her race that, in fact, was perceived as a big deal by many. “After the fact, it was received so well—which is what I was hoping—and I couldn’t be more grateful. I felt it was so necessary and so pertinent not only for the public but also for other pregnant women who may have been scrutinized in their pregnancy,” explained Montano, who’s charting a 2015 return to world-class racing. “It was important for others to see that this is what we can do. We’re not fragile.

We’re not going fall apart.”

Growing up in southern California, the feisty elite middle distance star was raised in an era and within a family support system that encouraged the young athlete to look beyond any antiquated notions of women’s limitations. “Stereotypically, boys always go do their sports while girls go play with their Barbie dolls. Luckily, my family didn’t think that way about boys and girls,” explained Montano. “So when all the boys would go out and play, my family would say, ‘Alysia, you go out and play, too.’ And they’d add, ‘ey’re going to play rough, so you better be prepared to play rough.’ And that’s just how it was. And I am so grateful because it developed my character to be the way that it is now and it helped me be empowered as a female.”

Montano likes to recall a particular character-building flag football game against boys from outside the neighborhood, who questioned her ability to play and worried about her safety. “Anytime that happened, I would get this fire to make sure they knew that I could play.

‘Don’t worry about me. I can play.’ On one particular downfield pass play, the other team sent a guy ripping down the field, past our entire team, and there I was playing free safety. I just got that fire in my eyes, that feeling of fury. I went sprinting across the field, flew in the air, and

Alysia Montano at the 2014 USA Outdoors PhotoRun.NET

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Alysia Montano at the 2013 PhotoRun.NET

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tackled him as we both went skidding.” After denying what clearly would have been a touchdown, Montano got up, plucked a daisy from the sideline, stuck it in her hair, and proclaimed, “And I’m a girl!” at impromptu floral coiffure combination would go on to become her own signature race day fashion statement.

As an Olympian who is the #5 all-time American performer in the women’s 800 meter run (1:57.34), the former University of California athlete has tasted considerable success.

With four USA outdoor 800 titles, she has been a significant—if not a dominant—force on the U.S. women’s 800 meter scene since 2007. And while she does have a piece of global indoor hardware (bronze in the w800 in the 2010 world indoor championships), Montano has yet to climb the medal stand at an outdoor championship gathering.

She has come frustratingly close: fifth in the 2012 Olympic w800 final and fourth in the w800 final in the last two world championships.

As one of the premier two-lap specialists in the world, Montano likes to employ an aggressive racing style from the starting pistol. She doesn’t agree with or worry about others who may suggest a more measured racing approach would bring her greater success. “My coach [UC/Berkeley’s highly regarded Tony Sandoval] understands me, and we work well together. He understands me as a person,” Montano explained. “Obviously, if [my front-running] was something that needed to be changed, we would talk about that. He knows that this is how my body chemistry works. It has never been a discouragement, which is why I’m confident in doing it.

My coach doesn’t try to make a single formula for success work for everybody.”

It’s clear that Montano strives to be a first-rate version of who she really is and not a second-rate version of someone else. “We’re all individuals. I’m not comparing myself to anybody else. I don’t go out there with the preconceived notion that I have to be out there in front. I’m running what’s comfortable for me, what feels efficient for me as a runner. When you set a bar, people want to get to that bar. I’m challenging people to get on my level. I’m not coming down to your level.” And to those would criticize her pace-pressing racing style, the 800 meter specialist has a candid response. “I’m trying to win. I’m going to run fast. And if you don’t want to, that’s fine. But if you want to, then you have to step up.”

So how does one of America’s all-time great 800m runners take that next step, the one that places her on the podium? “To go to the next level, I think it’s about forming an environment that keeps you happy and keeps it fresh and keeps it motivating,” offered Montano. “I’m a self-motivated person, but when you’re doing something that can be very monotonous, it does get very lonely. And it can take away the innocence and the fun of the training,” the Nike athlete revealed. “For the long run, it’s really important to find someone—one or two training partners—to go through it together. For me, our training is on par, we improve yearly. I know I’m destined to run a very fast time.

I just need to execute, really.” ere may be a way to inspire that execution. Some—athletes as well as persons in other walks of life—can be strongly motivated in the face of others’ skepticism of their ability to achieve specific goals. “I’m definitely one of those people,” the world-class athlete admitted without hesitation. “If you tell me I can’t do something, I’m definitely going to show you that I can. Everything is impossible until somebody makes it possible,” declared Montano in citing an oftquoted expression. “I believe I’m one of those people.

You have to show people what’s possible. And I really don’t think there are that many things that are imposParis Diamond League sible. Often it comes down to this: Are you willing to be the person to break that barrier?”

During her young life, there have been many instances where Montano has succeeded doing it her own (often unconventional) way. rough it all, there have been occasions when she has proved others wrong and debunked stereotypical notions of women’s limitations. And, it should be noted, her most crowning successes have often been achieved against the headwind of those who told her it couldn’t be done. Maybe we should tell Alysia Montano there’s no way she can win a global championship medal.

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Fall 2014 continues to demonstrate the e topsy-turvy p y y nature of the running g shoe world: merging categories (there are on nly two Motion Stabilizing shoes in this review), an ever--increasing smorgasborrd of features, new brands and models, not to mention the influence of the result o of recent lawsuits. (OK, we just mentioned it.) Marketplace demands have created d an atmosphere of consumer suspicions that there might be more smoke and mirr m ors than necessary. Ye eah, it is confusing but three things are unchanged: foot sh hape, foot motion, and footstrike. These remain the best metrics for selecting a shoe. Most shoes we’ve reviewed here are semicurved and will fit the average medium-arched foot. They do have a bit of play, though, to accommodate feet tthat have slightly more or less volume ( i h) than (girth) h average. This Thi iis why h iit’’s imp i portant to try on a few f models d l fr f om severall of the brands—to make sure they fit yo ou properly. This is especially important after your favorite shoe has been updated; those little changes may not afffect the shoe’s performance for you, or theyy could be a deal breaker. Look closely at our recommendation for the type of fee et the shoes fit, and the comments of our weartesters. Then visit a running specia alty store and let them do their job: fit you with the best shoes for you.

Keep running, friends.

—Cregg We einmann, Running Shoe Reviewer for FORTIU US Media Group

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Alysia Montano at the 2014 USA Outdoors

2014 Fall Shoe Review

FORTIUS Media Group, LLC Partners

Welcome to the 2014 Fall Shoe Review from the FORTIUS Media Group, LLC partner publications and websites. We’ve been reviewing running footwear for you, our readers, since 1998. The team of footwear reviewer Cregg Weinmann, designer Kristen Cerer, proofreader Marg Sumner, and project manager Christine Johnson, along with our many shoe weartesters, strives to provide clear, concise reviews of the best running products in the world. Our goal is simple: to help you find the perfect running shoe for you.

So, where should you go to try out and purchase your shoes?

We strongly recommend a running specialty retailer. In other words, buy your shoes from one of your local running stores.

If you want to buy online, go to the local running store’s website. Why do we encourage this? First, because we think that you get the proper fitting and, second, because you’re supporting the place that gives you information throughout the year and sponsors your local events and school teams.

FORTIUS Media Group, LLC continues to evolve. We thank you for your patience and appreciate your support and encouragement as we continue to grow. The varied ways we’re able to provide running content—footwear and otherwise—are expanding. Look for social media options, digital video, and where appropriate, print that’ll be headed your way in the coming months.

Larry Eder Publishing Director FORTIUS Media Group, LLC

Hoka One One Huaka

adidas adiZero Boston Boost 5

Skechers GOrun Ultra Extreme

NEW SHOE

RENOVATION

VALUE

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American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics-Africa www.athletics-africa.com/s/ Athletics Ontario www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running (RRCA) www.rrca.org/ publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Footnotes (Long Island, NY) www.glirc.org Get Active! www.healthclubs.com Hawaii Sport www.hawaiisportmag.com Latinos Corriendo www.latinoscorriendo.com Michigan Runner www.michiganrunner.net New England Exchange Zone www.usatfne.org RunMinnesota www.runmdra.org Running Journal & Racing South www.running.net RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com US Track & Field and Cross Country Coaches Association www.USTFCCCA.org Winged Foot (NYC) www.nyac.org Winged M (Portland, OR) www.themac.com Youth Runner www.youthrunner.com www.MarathonGuide.com www.RunBlogRun.com www.RunningProductReviews.com www.SlowTwitch.com

Project Coordinator/Editor: Christine Johnson Reviewer: Cregg Weinmann Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: FORTIUS Media Group, LLC Publishing Director: Larry Eder, 608.239.3785, fortiusmedia@gmail.com Adam Johnson-Eder, 608.556.9164, adamlawrenceeder@gmail.com Legal Counsel: Perry F. Goldust This 2014 Fall Shoe Review is produced independently by FORTIUS Media Group, LLC for its partner publications and websites. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Nike LunarGlide 6

Brooks Glycerin 12

Newton Kismet

Copyright © 2014 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC.

Motion Stabilizing

Neutral

Performance

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Fall F ll 2 2014

2014 Fall Shoe Review — 2 — FORTIUS Media Group, LLC

FORTIUS Media Group, LLC and its partner publications and websites suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

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NEUTRAL ASICS Gel-Cumulus 16

ASICS Gel-Nimbus 16

ASICS Gel-Pursue

Brooks Ghost 7

Brooks Glycerin 12

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Neutral Fall 2014 2

The Cumulus continues to be the workhorse of ASICS’ Neutral shoes. In Round 16, the upper features an open mesh similar to the 15’s, the welded overlays are a bit more substantial in the midfoot, and the heel setup is nearly the same. The interior has a nicely finished feel, ramping up the performance a notch. The midsole adopts the FluidRide concept from the Nimbus, which means that more Gel cushioning makes for a cushier feel than before. The outersole is unchanged in the fundamentals, though its new (and reportedly lighter-weight) rubber compound and the reduced shank lighten it up without affecting its support. This update elevates the Cumulus to a loftier position, with an upgraded feel, ride, and value.

“One of the best shoes I’ve worn in a long time. All around comfort, quality, and they look great.”

The 16th edition of the Gel-Nimbus remains faithful to the original: It’s ASICS’ most deluxe Neutral running shoe. Each update has set out to improve comfort and performance, and that’s exactly where Round 16 goes. The upper uses a single stretch mesh throughout, supported via traditional and welded overlays. A slightly more forgiving heel clutch system provides support without excessive restriction. The almost cocoon-like smooth lining caresses the foot, wicking moisture and holding it securely. The midsole is well cushioned, with more Gel than ever before that handles shock attenuation effectively—great news for fans of a plush ride. The outersole features a new, lighterweight AHAR formulation. The shank has been pared back, thanks to the effectiveness of the shoe’s geometry. The shoe’s new, lighter components are offset by the addition of denser components, so there’s little net change in weight and the Nimbus continues to be about the plush ride, which it manages with ease.

“The step-in comfort is better than expected.

Secure fit, great cushioning, handle the roads great. They really made my running enjoyable.”

The new Gel-Pursue is the “Good” in a Good, Better, Best of ASICS’ Neutral lineup, but its responsive ride and lower price make it stand out. If it looks familiar, that may be because the midsole is a Neutral version of the GT-2000’s tooling. The upper is open mesh with traditional overlays and its heel is supported by ASICS’ heel-clutching system, an exterior TPU framework that surrounds the heel and keeps it in place. The midsole is firm, single-density foam that’s more responsive than softer foam densities. The outersole is segmented for flexibility and divided by ASICS’ Guidance Line, and features carbon rubber pods in the heel with blown rubber in the forefoot and a TPU shank framing and supporting the midfoot. Adapting existing elements from other models to provide another fine Neutral shoe choice deserves applause, and so does the Gel-Pursue.

“Familiar ASICS fit: secure and comfortable. Wellcushioned, flexible. They’ve been great for my marathon training.”

The Ghost, Brooks’ bestselling Neutral shoe, returns for Fall with a few significant upgrades, including a $10 price bump. The upper is a new, breathable closed mesh that’s supported by welded overlays to fit as expected (that is, really well). The midsole is a new foam blend that features Brooks’ DNA dispersed throughout the BioMOGO. This shaves grams without losing the feel that the rubbery (denser) DNA element of previous rounds provided. The geometry is kept intact, as is the crashpad setup. The outersole retains its composition of HPR carbon rubber in the heel/blown rubber in the forefoot.

Bidirectional flex grooves and decoupled lugs from heel to toe allow the foot and shoe to work together through the gait. The Ghost 7 is subtly upgraded to maintain its fit, ride, function, and ultimately, to add to its fan club.

“I thought they performed great; loved the fit, no irritations. Plenty of cushioning and decent flexibility. It was a nice step forward for the Ghost, [it’s] familiar but improved.”

The Glycerin is Brooks’ premium Neutral shoe, and Round 12 features some dramatic changes based on its research efforts. The traditional 10mm (heel-to-toe) drop geometry is reshaped for a smoother touchdown: The heel is narrowed and beveled into a rounded shape, while the forefoot is flatter and flares to a wide platform and has a pronounced toe spring. The upper continues with the construction introduced in Round 11: A gusseted tongue, smooth stretch lining that secures the foot, and 3D printed overlays all contribute to a great fit. The midsole is Super DNA, the new foam formulation introduced with the Transcend. The result is a Neutral shoe that fits well, rolls with the foot, and effectively cushions the foot from the road, earning the Glycerin 12 our award for Best Neutral Shoe.

“Snug fit with better support than my other shoes.

Responsive, but not super cushy. They are a little lighter and faster than my normal training shoes.”

2014 Fall Shoe Review — 3 — FORTIUS Media Group, LLC

Updates the Gel-Cumulus 15 Sizes: Men 6–13,14,15; Women 5–13 Weight: 12.2 oz. (men’s 11); 9.6 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

Updates the Gel-Nimbus 15 Sizes: Men 6–14,15,16(D), 7–14,15,16(2E,4E); Women 5–13(B,D) Weight: 11.9 oz. (men’s 11); 9.4 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

New Sizes: Men 6–14,15,16,17(D,4E); Women 5–13(B,D) Weight: 11.9 oz. (men’s 11); 9.4 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

Updates the Ghost 6 Sizes: Men 7–13,14,15(D); 8–13,14,15(B,2E); Women 5–12(B); 6–12(2A,D) Weight: 11.0 oz. (men’s 11); 8.9 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, S257 Strobel board Recommended for: low- to high-arched feet with neutral biomechanics to very mild overpronation

Updates the Glycerin 11 Sizes: Men 7–13,14,15(D), 8–13,14,15(B,2E); Women: 5–12(B), 6–12(2A,D) Weight: 12.2 oz. (men’s 11); 9.8 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, S257 Strobel board Recommended for: low- to high-arched feet with neutral biomechanics to very mild overpronation

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NEUTRAL Hoka One One Clifton

$

130

Mizuno Wave Enigma 4 $140

Nike Air Zoom Pegasus 31 $100

Saucony Ride 7

$

120

Skechers GOrun Ultra Extreme $85

VALUE Fall 2014

If a Performance shoe were defined by light weight alone, that’s where Hoka’s new Clifton would come in. Although the Clifton is very light (almost racer light), its geometry nudges it into the Neutral category. The upper’s rearfoot has laser-cut, synthetic overlays sandwiching a mesh layer between it and the lining. The forefoot is a closed mesh with welded overlays and a stitched toe bumper for shape. The midsole features 5mm geometry, though with the tall stack height Hoka has popularized. The outersole is primarily EVA foam, with rubber in the highest-wear portions (heel, toe, and the metarsals). The Clifton is protectively well cushioned (and looks it!), thanks to its foam formulation and height. The Clifton can go as fast as you can, but its rocker shape and the soft feel of the midsole foam make it best suited to long training and recovery runs.

“Fit pretty well, but had few lacing options. The ride was soft with a rolling feel, very cushy, took little time to get used to the feeling, maybe just a block. The cushioning goes on and on, nothing seemed beyond its range.”

New Sizes: Men 7.5–14; Women 6–11 Weight: 8.6 oz. (men’s 11); 7.0 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: low- to high-arched feet with neutral biomechanics to very mild overpronation

The Enigma emerges from Round 4 with a new design but the same focus: performance and protection. The upper looks different from Round 3; the traditional overlays are replaced by welded overlays everywhere except for a toecap of traditional materials that keeps the toe box open. The closed, oval-shaped mesh has been replaced by a solid, closed, cross-hatched mesh, and fewer seams make for a smoother interior. The midsole is cosmetically changed, but has the same molding, U4ic polyolefin blend, and the same Wave plate developed for Round 3. The outersole carries over from last season, a testament to Mizuno’s confidence in its design. The Enigma continues not as a mystery, but as a solution to cushioning and performance for the neutral-footed, high-mileage runner.

“A very responsive shoe with great durability. Good weight, good balance, good cushioning. I was quite pleased to try them.”

The Pegasus defines Nike’s running shoe line. It’s a shoe for serious runners, by serious runners. Version 31 takes a really good shoe and improves its value, only making adjustments where necessary. The upper features a new, engineered mesh with the same roomy forefoot from Round 30. New is a midfoot saddle of laser-cut, welded overlays atop a stiff mesh, a gusseted tongue that prevents excess movement or creasing, and the nearly seamless lining of smooth synthetic fabric. The resculpted midsole uses the same combination of Cushlon foam and Zoom Air to provide the smooth ride expected here.

The outersole rubber is BRS 1000 for traction and longevity but in a new arrangement that provides good flexibility with newly designed longitudinal flex grooves. The headline here is “Peg 31 delivers on its promise” by providing cushioning, fit, and value.

“The fit has been nicely consistent for several seasons: snug on the foot, roomy in the toes. The ride is well cushioned, great for my long runs.”

As the fraternal twin of the Guide, the Ride 7 benefits from the recent overhaul of its more stable sibling. The upper has similar open mesh and traditional overlays to the 6, and effectively keeps the foot lined up over the sole, though better placement means fewer, more strategically placed overlays for support. The single-density midsole’s geometry adapts to the touchdown and transitions with an assist from new tooling in the crashpad. The 8mm geometry has been retained. A full-length layer of PowerGrid resides atop the midsole and beneath the Strobel board, adding comfort to the ride.

XT-900 carbon rubber in the heel and iBR injection-blown rubber in the forefoot are used for their durability and cushioning properties. The flex grooves follow the radius of the forefoot to bend effectively with the foot as it moves. The Ride 7, like its previous versions, is a consistent, high-mileage performer for Neutral feet.

Skechers continues adding to the GOrun line with ever-improving products. The new GOrun Ultra Extreme owes a debt to the GOrun Ultra (they share the same chassis), but the Extreme takes a step up to the next level. The upper is closed, stretch mesh with traditional overlays and reinforced stitching, giving the shoe shape and structure, but with a water-resistant synthetic fabric along the sides of the shoe. The midsole is a soft layer of foam with a taller-than-average stack height of 27mm, so it offers plenty of cushion. The 4mm heel-to-toe drop makes for a flatter footstrike—similar to the other GOrun shoes—but the ride is subtly different due to the densities of the midsole and outersole. The outersole is Resagrip, a rubbery compound with a lugged surface to grip both road and trail, as well as everything in between. With its attractive price and good performance, the GOrun Ultra Extreme earned our Best Value award and your consideration for cool- and wet-weather running.

2014 Fall Shoe Review — 4 — FORTIUS Media Group, LLC

Updates the Wave Enigma 3 Sizes: Men 7–13,14,15; Women 6–11 Weight: 12.0 oz. (men’s 11); 9.5 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

Updates the Air Zoom Pegasus 30 Sizes: Men 6–13,14,15; Women 5–12 Weight: 11.1 oz. (men’s 11); 8.5 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium-arched feet with neutral biomechanics to moderate overpronation

“Typical Saucony fit, roomy in the toes with a snug heel. Good cushioning, the new foam underfoot feels just fine.”

Updates the Ride 6 Sizes: Men 7–13,14,15,16; Women 5–12 Weight: 10.2 oz. (men’s 11); 8.4 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

“Good fit and a very comfortable ride. Smoothed out the feel of the road and had good traction wherever I ran.”

New Sizes: Men 7–12,13; Women 5–10,11 Weight: 10.4 oz. (men’s 11); 7.8 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

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PERFORMANCE adidas adiZero Boston Boost 5 $120

RENOVATION F ll 2014 Fall 2

Hoka One One Huaka

$

150

NEW SHOE Fall 2014 201

Mizuno Sayonara 2

$

120

Newton Fate

Newton Kismet

$

129

$

129

Performance Fall F ll 2014 2

Boost foam finally debuts in a Performance running mainstay—and it’s about time! The upper is much as it has been: a snug, racer-like fit. Stiff mesh in the rearfoot anchors the heel, while an open minimesh in the vamp offers breathability, and a soft synthetic suede offers some support and shape to the toe. The midsole has taken a big step forward in cushioning with Boost foam framed by EVA, a proven performer. The low-profile geometry and racy feel of the shoe remains, with long racing and tempo runs its forte. The outersole adds the thin and durable Continental rubber compound, proven throughout the range of Boost shoes. The addition of Boost foam, thoughtful execution, and sticking to the philosophy of the shoe—which has always been solid—earned the adiZero Boston Boost 5 honors as our Best Renovation.

The new Huaka is at home on- and off-road and may foreshadow a turning point for Hoka.

They’re the most flexible of Hoka’s shoes, while retaining all the other Hoka features: rocker sole, tall stack height, and low-drop geometry. The upper is closed mesh with welded overlays, secured with its Race-Lace system (a slide/lock cord) and, as the icing on the cake, it has a cool sublimated graphic to set it apart. The midsole is RMAT, the elastic and durable material that doubles nicely as a midsole for rebound, but is tough enough to grip as an outersole. The 4mm heel-to-toe drop and midsole shaping provide a ride that’s both comfortable and efficient. The rebound from the foam makes the shoe livelier than expected. The outersole is largely exposed RMAT, but it does have rubber in the high-wear spots. The cushioning, its surprisingly nimble feel, and the imaginative design earned the Hoka One One Huaka our Best New Shoe award.

“The more I wear Boost, the more I like the light weight and comfortable cushion. They’re snug in the toe box, pretty fast feeling. They rate very high, in my opinion.”

Updates the adizero Boston Boost 4 Sizes: Men 6.5–13,14,15; Women 5–12 Weight: 9.5 oz. (men’s 11); 7.7 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

“What can I say? Fit great, cushioned, speedy. It was not what I was expecting or what I would have tried. Count me a convert.”

New Sizes: Men 7.5–14; Women 6–11 Weight: 10.2 oz. (men’s 11); 8.1 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

The Sayonara ushered in a new design ethos for Mizuno, and it’s done well. In this update, the midsole and outersole are the same: U4ic polyolefin in the midsole to provide consistent, firm cushioning that rebounds reliably and an outersole of X-10 carbon rubber in the heel with a combination of blown rubber in the lateral forefoot and polyester and polyurethane inserts medially. The upper has a more structured, closed mesh with oval shapes uniformly throughout the weave, and a smoother lining material reduces friction inside the shoe. The rubbery, welded overlays of its debut have been restyled, with small hands waving (sayonara, get it?) and are repositioned to improve the upper’s flexibility. Minor tailoring adjustments improve the shoe, and a rounder toebox allows better toe splay. Sayonara fans will be pleased, and runners looking for a versatile trainer that can handle faster running just might become fans as well.

“A shoe for most any run you want to do. Light and fast, with a great transition. Wide forefoot and low profile. Even the occasional trail run. Worked great for me.”

The Fate is one of two new shoes from Newton, the other being its fraternal twin, the Kismet. The pair introduce Newton’s new P.O.P2 platform with reshaped lugs that provide a proprioceptive “clue” while running in the shoes, a less in-your-face approach to forefoot cushioning than previous Newton shoes. The upper is an engineered mesh with few rearfoot overlays but a substantial focus on securing the forefoot, where welded, suede supports provide the structure for faster running. The midsole is a familiar singledensity EVA formulation that’s resilient and cushioned, and the P.O.P2 version of Action/ Reaction technology provides a snappy feel underfoot. The geometry is not as minimal as Newton’s typically have been, with a 4.5mm drop between heel and forefoot. The outersole is a new rubber formulation that improves traction and durability over Newton shoes from prior seasons. All told, the Fate adds up to a shoe for faster-paced running that will accommodate a broad range of runners with its lower lugs, less aggressive geometry, and more typical fit.

“Fit well with roominess for the toes. It allows the foot plenty of play and has a light feel to it. A good Performance shoe.”

The fraternal twin of the Fate, Kismet is the stable one. Using a new configuration of the Action/Reaction membrane as well as new geometry, the Kismet features a less aggressive feel than earlier versions from the brand. The racy-looking upper is an engineered mesh that has a snug feel from the midfoot to heel, with good tapering for adequate toe-room. The midsole is quality compression-molded EVA with a responsive feel, and combines well with the unique ride of the Action/Reaction membrane. The outersole is a more durable rubber formulation, while the midfoot employs the EMB (Extended Medial Bridge) with more contact material underfoot, and the lugs have been tapered for a smoother touchdown. The result is a responsive Performance trainer that’s better suited to regular training than previous Newton shoes, and it garners our award as Best Shoe in the Performance category.

2014 Fall Shoe Review — 5 — FORTIUS Media Group, LLC

Updates the Sayonara Sizes: Men 7–13,14,15; Women 6–12 Weight: 9.2 oz. (men’s 11); 7.4 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

New Sizes: Men 6–13,14,15; Women 5–12 Weight: 10.1 oz. (men’s 11); 8.2 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

“Comfortable upper. I like the wider toe box that these shoes offer. The Kismet has a great feel, definitely has a structured transition from heel to toe.”

New Sizes: Men 6–13,14,15; Women 5–12 Weight: 10.1 oz. (men’s 11); 8.2 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

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PERFORMANCE Puma Mobium Elite Speed $110

Saucony Cortana 4

Saucony Kinvara 5

$

150

$

100

As a technology, the Mobium Band was an intriguing concept when paired with creative geometry. The performance character of the Mobium Elite has now been amped up a bit in the Mobium Elite Speed. Borrowing the technology and feel of the Elite, the Speed has a lowered heel-to-toe drop that sits over a beefy slab of foam so while it requires adaptation, it still offers pretty good protection. The upper is closed mesh that fits sufficiently and has a smooth interior, but doesn’t offer many lacing options for adjustment. The midsole is firm, so it’s responsive and conducive to faster running and allows the Mobium technology to do its thing: flexing with the foot to protect it and allowing a heightened proprioceptive feel. The outersole is arranged in pods with carbon rubber in the heel and blown rubber in the forefoot—effective, as it has been across the industry. All in all, the Mobium Elite Speed is a shoe for faster running with a low-profile feel and good protection.

“Fit pretty well, nice smooth upper. The ride was a bit bouncy, but also felt fast. I really liked the feel on my faster runs.”

New Sizes: Men 7–12,13,14; Women 6–11 Weight: 10.4 oz. (men’s 11); 8.2 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics, for faster paced runs.

The Cortana is Saucony’s premium Performance shoe. While not unique as a high-end shoe with a Performance fit and feel, count it among the better shoes in the upper end of the high-performance shoe range. The upper maintains the smooth interior from Round 3 by making liberal use of the Flexfilm overlays used in both the 3 and 4. Sauc-Fit on the medial side allows the shoe to move with the foot, and the reduced TPU material in the heel keeps the foot lined up while lightening it. The midsole is built on Saucony’s 4mm geometry for running efficiency, a beveled heel smooths the touchdown, and a fullcontact bottom stabilizes the foot—all carried over from its predecessor. The outersole is also unchanged because, hey, it’s effective: carbon rubber in the heel and Saucony’s iBRinjected blown rubber up front. This time out, the Cortana 4 has maintained its strengths providing cushioning, fit, and a fast feel for many, many miles.

“Fit snug where needed, but with lots of toe room.

Thin enough to feel the road, but cushy enough to spring to the next step. I really enjoyed running in them.”

The Kinvara represented a shift in thinking for Saucony that changed its approach to Performance running shoes and, in fact, its entire line. The upper from Round 4 was too narrow for many people, so Round 5 solves that by widening the forefoot and using two mesh layers (a wide-open mesh covered by a minimesh). The inner layer is gusseted, while the outer layer is supported by welded overlays. The midfoot also features two layers: an inner support strap—Saucony calls it ProLock—that’s tightened via the laces and a stiff mesh welded to the eyestays. This setup makes the fit more adaptable. The midsole has the same 4mm geometry as before, with PowerGrid under the Strobel board to add more bounce. The outersole is still minimal with rubber lugs in the high-wear areas. The Kinvara 5 is a Performance shoe with fit, ride, and speedy geometry built in. You provide the go.

“Very comfortable, like a racing flat, wrapping my feet like socks. I feel it’s a good hybrid shoe, between a snug racing flat upper and a training shoe sole.”

Though technically an update, the Supernova Boost Sequence 7 has been upgraded in every area, rendering it virtually new. The engineered mesh upper sports a new gussetlike midfoot wrap with a dual purpose: holding the tongue in place and working with the logo-striped saddle to smooth and snug the arch and instep. The textured lining fabric manages moisture, and a minimal heel counter ties into the rear of the saddle, offering extra structure without being too restrictive. The midsole is Boost foam with an EVA structure called StableFrame that adds support to the medial side and, because the Boost foam is surrounded by it, disperses impact over the midsole’s surface, resulting in a smoother ride. The outersole is a thin, yet tough layer of Continental rubber like that used in all the Boost shoes. The result is an excellent, high-mileage training shoe that’s stable, well cushioned, and durable.

“True to size; snug and secure with no blisters or hot spots. Cushiony with a bounce and good support. Have worn the shoe on both asphalt and dirt, and it has good traction and durability. Well worth the investment.”

The LunarGlide is the longest-running of the Lunar shoes, and is the original model for the line’s Dynamic Support technology. Round 6 evolves the shoe from top to bottom, leapfrogging the design and upgrades of its Lunar brethren. The upper employs a gusseted lining that smooths the interior and sandwiches the Flywire and sueded cutouts between the lining and the exterior mesh and allows good variability in the shoe’s lacing.

A TPU clip supports the heel as a modified counter, while a soft, quilted fabric conforms to the heel. The three-piece midsole is well cushioned and engineered to support, and then conform to the foot as it cycles from touchdown to toe-off. The outersole consists of a segmented, horseshoe-shaped, carbon rubber element in the heel, while the forefoot sports irregularly shaped rubber circuits that flex and grip as the foot moves through the gait cycle. Its stability, great cushioning, and light weight earned the LunarGlide 6 our award for Best Motion Stabilizing shoe.

“They snug up nicely and hold my feet in place very well. [They] max out the cushiness without feeling too mushy. Nicely protective. They’re wearing quite well on the roads. It’s been a really solid shoe.”

Updates the Cortana 3 Sizes: Men 7–13,14,15; Women 5–12 Weight: 10.2 oz. (men’s 11); 8.2 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Updates the Kinvara 4 Sizes: Men 7–13,14,15; Women 5–12 Weight: 8.4 oz. (men’s 11); 6.8 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: low- to high-arched feet with neutral biomechanics

MOTION STABILIZING adidas Supernova Boost Sequence 7 $130

Nike LunarGlide 6

$

110

Motion Stabilizing Fall 2014

2014 Fall Shoe Review — 6 — FORTIUS Media Group, LLC

Updates the Supernova Boost Sequence 6 Sizes: Men 6.5–13,14,15; Women 5–12 Weight: 11.5 oz. (men’s 11); 9.1 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation

Updates the LunarGlide 5 Sizes: Men 6–13,14,15; Women 5–12 Weight: 10.3 oz. (men’s 11); 8.5 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: low- to high-arched feet with neutral biomechanics to moderate overpronation

AO-Fall-2014.qxp_Layout 1 11/7/14 1:32 PM Page 23

Al

AO-Fall-2014.qxp_Layout 1 11/7/14 1:32 PM Page 24

Running the

By Cait Chock

Think outside the miles and improve your performance Eventually all runners come to realize there’s more to training than just running. For reasons from injury prevention to increased flexibility, to allow a full range of motion in stride, the “extras” are powerful training tools. For young runners, the earlier you can “catch them” and teach them the importance of thinking outside the miles, the better for their development and longevity in the sport. e logistics of implementing these “extras” can be difficult for a few reasons. Often, practice times are limited and coaches or athletes may hesitate to work on hurdle drills or stretches for fear of “wasting” time. Along the same lines, the gains from these drills only come with consistency and a long-term outlook.

Caitlin Chock (caitchock.com) set the then–national high school 5K record (15:52.88) in 2004. Now a freelance writer and artist, she writes about all things running and designs her own line of running shirts. You can read more and see her running comics and her shirts at her website.

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Fall 2014 atf-athlete.com

As Coach Jay Johnson (http://www.coach jayjohnson.com/) observes, ideally runners should be “working with coaches who have a 10-year plan, not a season plan. We are absolutely horrible in this country with our [lack of] long-term planning.” He notes this is hard when transitioning from high school to college and beyond and not having the same coach, though he explains, “But each of the first two coaches, if they are good, will be able to train the athlete with postcollegiate running as an option.”

With drills, doing them right is everything; doing them incorrectly could do more harm than good. Coaches may have dozens of kids to watch over and, realistically, it can be tricky to keep

track of every single athlete.

So these “extras” can sort of slip through the training cracks, and runners may not be motivated to do them until an injury forces them to or they get to college or a higher dedication level with their running.

Reaching young runners and their coaches with the message to widen their training scope has been taking off, thanks to more camps and websites touting the importance of hurdle and mobility drills, core and strength work, footwork ladders, and dynamic stretching routines. e elites are stressing the importance of them, and the young kids are able to watch the results. Johnson himself, and also teaming with Phil and Jim Wharton, has made a big effort to spearhead this movement and

AO-Fall-2014.qxp_Layout 1 11/7/14 1:32 PM Page 25

“Extras”: get the information out there. (You can find his DVD series on strength, mobility, and flexibility on his site: [http://www.runningdvds.com/].)

Integration should be done in bits and pieces, and just as with adding mileage and intensity for young runners, coaches need to avoid overloading developing bodies. While most of this work promotes and builds healthier running biomechanics, making the athletes more resistant to injuries, it’s still important not to do too much all at once. ere’s a natural progression for drills, mobility, and strength work. You can’t ever do to much stretching, so for younger runners the easiest place to start is with a dynamic and static stretching routine. e only rule is to ensure muscles are properly warmed up before doing any stretches.

After that, moving to hurdle drills, skips, and footwork ladders would be smart. “Hurdle mobility is underutilized by coaches, but it’s key for both mobility and core strength and postural strength,” states Johnson. Getting young run-

ners as supple as possible, moving outside the horizontal plane, and retaining the natural agility youngsters possess are the goals; it’s agility that tends to decrease with years and years of repetitive miles.

Next is core work, starting with moves like the plank, lunges, squats, and body-weighted exercises. Weighted strength work requires a little more, but proceed with caution. ere are plenty of ways to modify these moves to make them harder before moving to weight-type work.

When a runner begins true weight work (it’s tough to generalize but maybe about the student’s junior year in high school), it’s not in place of the general strength exercises. Johnson says, “In terms of weight room work, definitely [do] lots of body weight work, then medicine ball, and perhaps kettle bell work before the weight room. Weight room is fine, but you need to have good strength levels before you go in there.”

Ultimately, it’s building each of these extras into your running routine, then timing them correctly. at comes with a whole host of rules in it-

self. For example: Stretching: A dynamic/static routine done after a warm-up period before workouts or after easy runs Footwork drills and skips: Sprinkle these in as part of your warm-up for workouts or after easy days Hurdle mobility: 2–3 times a week; after hard workout days would be a good idea following cool-down Ladder drills: As part of a warm-up for speed days General strength and weight room work: Alternate days; 2–3 days in the gym (once you get to that point), incorporate GS routines on off days Runners must understand that the rewards of all of these “extras” will pay off in their ability to stay healthier and become more efficient.

More training time and efficiency translates to more PRs.

Doug Pensinger/Getty Images/IAAF, A Day in the Life Fall 2014 atf-athlete.com

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Typically the first thing everyone asks when a new “phenom” bursts onto the scene is, “How much are they doing?” is single question, often accompanied by a quizzical eyebrow raise, encompasses a lot: mileage, intensity and number of workouts, cross-training, and who’s driving the training—the athlete? e reason elders in the sport tend to ask with a bit of hesitation is based primarily on experience. A flag goes up when you see an 8-year-old beating high-schoolers, and that flag turns to red if you hear the runner is putting in more mileage and hard workouts than said high-schoolers. e volumes and kinds of workouts for young runners need to be different before and during high school and then transitioning into college. is sounds like mere logic, but it’s sometimes lost amid the drive for immediate returns. Unfortunately, impatience tends to bite runners in the backside, and a failure to look long-term, especially with younger harriers, is detrimental.

Coach Dena Evans (http://www.runcoach.com/), previously coach of the Stanford women’s team, isn’t against children getting started in running at an “early” age, as she herself did. She points out there are myriad benefits for getting youths involved in athletics: good bone health, reduced obesity, greater self-esteem, and a fun, social environment. e line gets crossed when the fun is stripped away and the focus turns to times and performances.

“Whatever you do, it should be a gradual progression that includes a lot of stuff that’s conversational and social-based,” states Evans. “If you have the occasional race to work on the competitive piece, that’s probably positive. But I don’t think forcing that every day at practice is necessarily always positive at the age when we’re trying to introduce kids to a lifelong enjoyment of the sport.” She recommends that the younger the runner, the more involved with other sports they should be, rather than only running. is is hardly to say there isn’t going to come a time for hard workouts and tough races, but more along the lines of letting the athlete be the guide. “I think that kids that are running sort of self-identify a little bit on [intensity],” explains Evans. “Kids have a willingness to take the next step.” She notes that it isn’t until college that some runners hit that self-identification or see their running develop into a level of national caliber. e point is: there’s time.

Broomfield (Colorado) High School coach Greg Weich previously

coached at Smoky Hill High in Colorado and is no stranger to ushering along burgeoning talent, national champions among them. When a freshman enters Weich’s program, he has a 13-point list of traits he assesses before developing any training. “Years of past running. How does the athlete respond emotionally during hard training? Physical development, not age,” among them. What he cites as most important is: “Previous loads handled without injury. All of these will factor in when training young athletes, particularly young female athletes.”

Coach Jay Johnson’s (http://CoachJayJohnson.com/) approach centers on the training age of a runner. “I think the key is to look at training age versus chronological age.” at’s years spent running year-round, or at least the majority of a year with other sports between. “Every athlete is different. at’s why I want to look at their training age and go from there.” e younger the runner, “I think that structured training should be approached with caution.” By the time a runner hits high school and is looking to progress, workouts and training need to be attacked with a long-term approach: “Patience with training and the process. Impatient runners won’t have long careers.” e runners who are able to improve into the senior year, into college, and beyond, he says, “must love the sport [and be] intrinsically motivated to train.”

Addressing female athletes in particular, Evans brings up the female triad, saying, “Any coach or parent needs to be mindful of how those changes are going.” Girls all develop at different ages. Sometimes it isn’t until hitting college that their bodies start to change. is needs to be handled with care, not just emotionally, but physically as well, to avoid injuries. “ere’s not necessarily going to be a linear path for girls, [as] there might be for boys.”

Take each runner as a study of one; individuality and gradual progression are the rules that win out in this sport. Along with that, patience. Balancing volume and intensity is something even the professionals, with years and years of training, are still manipulating and tweaking. e point is, the younger the runner, the more years they can potentially be training and thus improving. at doesn’t work if the harrier is overloaded too early and winds up being injured or leaving the sport entirely.

PhotoRun.NET

Young Runners and the issues of volume and intensity

By Cait Chock

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Fall 2014 atf-athlete.com

Want to Run in College?

This Is What It Takes:

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By Cait Chock

Steve Magness of the University of Houston Hakon DeVries of the University of Kentucky Kelly Bean of Cal-Poly Cross Country When the University of Kentucky's women's squad broke onto the national radar again after more than a decade-long dry spell, some were surprised, but this journalist was not. Coach Hakon DeVries was a key player in a major coaching change for the university, breathing life back into a once-dominant program. ough that NCAA cross country team championship title was dated 1988, DeVries was up to the challenge. He's been used to winning in his own running career, first as a standout high-schooler and then at Stanford as a two-time All-American and a part of its 2008 third-place NCAA cross country championships team.

DeVries also got his start in coaching at Stanford. As assistant to Coach Floreal, the synchronicity between DeVries and Floreal was evident in school records there before the duo headed off to Kentucky to rebuild a powerhouse.

DeVries and Floreal touched down in 2012 and immediately a shift began. e University of Kentucky's women's team is back on a tear for the top.

Coach DeVries opens up and shares what's been fueling that Blue Wildcat success.

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Steve Magness is head cross country coach and assistant track coach at the University of Houston. In leading the men's and women's distance squads, Magness takes both an individualized and a scientific approach to training, emphasizing a long-term approach for the athlete. Drawing on his M.S. in Exercise Science, he stays on top of the latest in sports science, chronicling much of it on his blog and his recently published book, e Science of Running.

Magness got his start in coaching at the high school level and moved up to the professional scene while working with the Nike Oregon Project (2011–2012). Today, in addition to coaching at the University of Texas, Magness coaches professional runners Sara Hall, Jackie Areson, and Tommy Schmitz. Having raced to a 4:01 mile himself in high school, Magness knows personally the position eager young harriers are in as they go through their college selection process from both perspectives.

In a series chronicling what current Division I college coaches are looking for in recruits, Magness offers his insight.

Kelly Bean (née Strong) currently co-coaches the Cal Poly cross country team and is the assistant track coach for the distances. Bean is renowned for her ability to bring in new recruits and facilitate a successful transition from high school senior to college freshman and onward.

Bean got her start in colegate coaching at the University of Washington and helped lead the Huskies women to the NCAA cross country team championship title in 2008. Bean herself is a decorated collegiate athlete, having set five school records while at Arizona State, matching her five All-American honors. Running as a professional for ASICS, Bean lined up for three Olympic Trials and set the 2000m steeplechase American record in 2008.

Adding patience to the competitive drive of a distance runner, Bean progresses each incoming freshman, urging caution during such a major transition. Establishing goals from the get-go, Bean gets her team excited to reach high, raises the bar on expectations, ignites their competitive nature, and makes them proud to represent their school.

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1) What catches your eye when it comes to recruiting high-schoolers? And what year do you really start keeping a particular runner on your radar (i.e., sophomore, junior, senior)?

Steve Magness: Our sport is really pretty simple; the times tell most of the story. But it never gives you the whole picture. I look at it as there are certain times that high school runners can hit that put them on my radar to start investigating further. e times are the entry barrier, but what often makes the difference is the story behind those times. It really isn’t until their junior year that I really start paying attention. We notice athletes who run fast before that and might make a mental note, but not until their junior year do I really start making up my recruiting list for the next year. You have to remember that as a college coach, I’m recruiting that year’s senior class at the same time as trying to keep an eye out for the juniors, all the while actually coaching my own team! So it takes a lot more time than people realize.

Hakon DeVries: e biggest thing I tell people during the recruiting process is I’m looking for a distance runner. I know that sounds obvious, but what I mean is someone who can run a variety of races. I try to discourage kids from pigeonholing themselves as a “miler” for example. If you end up running the 5K at NCAA outdoor, you may still run a 10K at the conference meet, likely a couple 3Ks indoors, a couple miles or 1500s, as well as cross country. e thought of being a “5K runner” really puts limits on what a runner is able to achieve in other event areas. I want girls who aren’t afraid of challenging themselves in a longer or shorter distance. As far as when I really start putting girls firmly on my recruiting radar, I would have to say towards the championship portion of their junior cross country season.

Kelly Bean: We generally look at progression through high school and certainly the potential they will have in college and beyond. It’s fun to find runners who truly enjoy the sport and can continue to run after college. I enjoy looking for athletes who have a passion for winning. A big reason I ended up going to Arizona State was because of Walt Drenth, now at MSU. ... He recruited me in large part because he saw a competitive nature in me from watching basketball tapes. We begin the recruiting search generally in their junior year. In most cases the athlete has had two full years of high school running behind them, and you can get a good sense of what they will run their senior year at that point. Every once in a while an athlete comes along and as a freshman, you know that you’ll be eyeing them for years to come (e.g., Jordan Hasay).

2) What are some of the key traits you look for in an athlete outside of strictly fast times? Are there certain things about a particular runner that, even with great PRs, will stop you from recruiting them?

SM: e biggest thing is whether or not the kid fits with our program and what we’re trying to. It’s [a] cliché, but you want someone who loves running, loves competing, and is willing to work. What I’ve come to realize is that my enjoyment in this job

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is directly related to how much I enjoy coaching the kids on the team. I’m fortunate that I’ve got a great group of men and women on the squad already, so my No. 1 goal is to keep it that way. at means that if a young man or woman has academic issues or behavioral issues or discipline issues, those all raise red flags. I’ll talk to their high school coaches, to their parents, and look at their social media.

Once you do all of those things, you get a pretty dang good idea of how a kid is going to be. Especially with social media, you get an inside look on how that athlete functions on a day-to-day basis.

HD: Two answers to that question.

1. Outside of fast times, I’m definitely paying attention to where they’re finishing in races. Getting a feel for how competitive each kid is in different situations is definitely an important piece to what I’m looking for.

2. We’ve really made an effort to change the culture of Kentucky track & field, and one of the most important things we’ve done is recruit athletes that fit well both athletically and socially with the group. We want people who can be a part of our Kentucky track & field family.

KB: We look for a competitive nature, people who enjoy their team and the joy of competing both in cross country and in track, athletes who live a balanced lifestyle of academics and athletics, which makes the transition in college much more manageable. Also, it’s important to find the athletes who really want to come to your school and have great pride in your university and want to make a difference.

3) How do you factor performance times of a runner against their training volume? Do certain times carry more weight in your opinion if they’re run off of lower miles or less intensity?

SM: e big question everyone wants to know.

Everyone thinks that the best kids are some freak talent who ran super fast off no training, and that’s true to a degree but it’s not so black and white. I really don’t care if the kid is a high-volume or lowvolume. What I care about is how much is left in the tank mentally and how open minded. e problem isn’t the intensity or high volume of training. I wouldn’t tell a Kenyan who has run 6+ miles a day to school since he was 8 that he should stop that so that he could be fresh for pro running, would I? If the training in high school was done right, even if it was high-volume, it can set them up for future success. But as I said, the difference is how tapped out they are emotionally and psychologically. Did training become a chore? Because that happens sometimes. You want a kid who, even if he was running 80 mpw, [is] excited to run 100+ in college. On the other hand, you want someone who doesn’t think that because they trained X way in high school, that’s the only way to train. You want someone to buy in. If they don’t buy in, the training won’t work no matter how good it is.

So the thing I watch out for is kids who are obsessed and convinced that the X program they did in high school was the only way to do it. So the

bottom line is, I like kids who are well-coached, but haven’t been mentally drained.

In my other “job” I coach professional runners aiming for the Olympic Games. I don’t tell them, “Hey, you’ve been training at an extremely high level for the past eight years, I don’t think we can improve.” at would be ridiculous. Instead, we say, “Where can we improve, where are the gains to be found, and what can we change?” If I can take someone who runs 3:54 for the mile and tell him they’ve got a few more seconds in them, why would I think I can’t get more out of a high school kid who has trained at a “high” level for three years?

HD: I pay attention and ask questions about what kids are doing for training at their programs in high school. I definitely get encouraged and excited when I hear kids have been underdeveloped compared to a collegiate training volume. With that said, each kid is different, and some thrive off higher volume, and some thrive off higher intensity.

Just because a kid is running more volume in high school doesn’t discourage me from recruiting them.

KB: Performance times are sometimes hard to gauge because of the variance of training volumes.

We look at mileage per week, amount of races per season, intensity in their training, other sports, etc.

It’s nice when an athlete comes in and can build their mileage per year to keep a progression going.

We anticipate great improvement as upperclassmen, juniors and seniors in college, when they’ve had a couple years of steady mileage increase.

4) roughout the recruiting process, what are some important tips you make sure to give the runners as they prepare for the upcoming transition to college?

SM: e biggest thing is that it’s going to be a change and to expect some kind of bumps and bruises along the way. You’ve spent 18 years of your life living in your own bubble, and now you get to college and everything changes. Everything is a new challenge and stress. So the best thing you can do as a freshman is learn time management, prioritization, and staying on top of things. I really try and drill into our incoming freshmen who are in college, now you have choices. We like to say that you can only be good at two things at once, and I hope those things are running and school.

HD: e biggest thing I tell all the freshman girls when they get to college is understanding the balance that they need to have in their college life. Between academics, athletics, and social life, an 18-year-old can be pulled in a lot of different directions, and they have to learn to say “no” to things if they want to be a great student as well as a great runner.

KB: Some important tips we give incoming freshmen are to take a break after their senior season ends to gear up for a solid summer of training, establish a routine over summer with consistent training, prepare for school, dorm move-in, tutors, etc.; [they] are all vital parts of being a first-year college student.

5) How do you, if at all, individualize an incoming freshman’s training?

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SM: Every freshman gets an individualized training program. is is one of my biggest rules and pet peeves. Far too often, freshmen don’t transition well because they just get thrown into whatever program they are joining with little to no consideration of what they’ve done in the past. We have a saying of “In order to know where to go, you’ve got to know where you’ve been.” So before the summer starts, all incoming freshmen fill out a training history questionnaire. It’s so I get an idea of what their volume, intensity, workouts, etc., were like in high school. From there, I build an individualized summer program with the goal of transitioning what they are used to, to what I think they need to do to reach their goals.

HD: All our runners’ training is individualized, specifically freshmen mileage. Each of these kids has come from different high school systems, and I make very certain to err on the side of caution until they’ve completely adjusted to college. I keep mileage at levels that they’re comfortable with from high school because they’re usually adjusting to faster paces on regular runs. I also structure days off either every week or every other week, depending on that level of adjustment in the fall.

KB: We send a questionnaire that asks questions about what they’ve done in previous years. e questions vary from highest mileage total to long run distances to favorite workout. It gives us a better idea of where they’re coming from so then we can adjust training for each person. On the women’s side, it’s worked to bring them in at or just above the highest mileage from their senior year. For instance, if someone ran 50 miles a week the summer going into their senior season with a long run of 11 and averaged around 45 during the season, we would have them get to 50 miles a week and stay there for a couple weeks, then build to 55. When they arrive on campus, I like to sit down with each athlete and have a game plan for the next four years with mileage and long run build-up. Of course training and racing don’t always work out perfectly, and adjustments frequently need to be made, but having a plan seems to help them out a lot. I still have my running logs from college and I love seeing Walt’s handwriting from my first year (40–45 miles a week. Long run 10 miles) to my fifth year when he wrote out 80–85 miles a week with 16–17-mile long runs. Establishing goals at this point is really important to me.

Sometimes freshmen know exactly what they want to accomplish during their college years ... but most times a little guidance goes a long way.

6) In your experience, what’s separated the runners who’ve successfully managed the transition to college and continued to improve from those who didn’t?

SM: Two things. First is buying in. You’ve got to believe what you’re doing is going to work. en it’s my job and on me to design the training that transitions you well. If you buy in, do what I ask, and take care of business [but] don’t transition, then it’s my job to figure out why. Second, lifestyle adjustments. e ones who succeed are the ones who prioritize track and running. ey learn how to bal-

ance school and athletics and don’t go crazy with social stuff.

HD: is is a tough question. I’ll go back to one of my earlier answers and that is: e most successful athletes learn very quickly how to balance their new life. Eating right in the dining hall, staying on top of school work ahead of travel trips, getting to bed early, and taking care of the little things in the training room are just a few of the many things that the best collegiate athletes have figured out they need to do to be successful.

KB: e successful ones are extremely consistent and don’t have too much on their plate, they don’t spread themselves too thin. When we start training for cross country we aren’t in school for a couple weeks [yet], so everything seems relaxed. Once school starts in the quarter system, it moves fast. e successful athletes are prepared for school to start, stay on top of everything, and stick to the same routine each week. Hard to be great at more than academics and athletics. Sacrifices many times have to be made.

7) After freshman year, what’s your formula for successfully progressing the athlete through to the end of their collegiate career?

SM: Every year we try and build on what works, so the biggest thing is to keep the bulk of what has gotten you there, but gradually progress it. If we were to keep it the same, there’s no stimulus for adaptation. So we gradually change the volume and intensity of the work, or add a new wrinkle in. But it’s all about slowly turning the knob and increasing the stress.

HD: Improving as a distance runner is very much attributed to the accumulation of training over time. Lots of times kids think they need to have dramatic jumps in their mileage or paces on distance runs while, in reality, the accumulation of the training is what will keep them progressing throughout their career. at’s not to say we don’t increase mileage or paces, but we do it gradually, understanding where we ultimately want to get to as a senior.

KB: Gradual progression over time, four-year plan, consistent training and racing schedule, patience!!

8) Finally, there’s been a dramatic rise in high school performances over the last decade. Running Times recently did a feature on the girls’ side (http://www.runnersworld.com/high-school-racing/why-are-these-teens-so-fast?cm_mmc=Twitter_-RunningTimes-_-Content-HighSchool-_-FastTe ens). Do you tend to agree with the major points made? Do you have any personal opinions/theories about high-schoolers (boys and girls) training more and getting faster? Do you see this trend as continuing?

SM: First, let me get the big topic out of the way, I wish some of those points made in the article were true. In particular, the appearance of women and issues related to their weight. I’ve seen far too many coaches talk the talk but then with their athletes promote unhealthy eating and “thin norms”; I’ve even seen elite Olympians be called fat by coaches,

which is beyond ridiculous. at being said, there are many of us who are trying to do things right, and I think the knowledge of eating disorders and healthy running has come a long way. We just need some of the old guard of “skinnier is better” to get out of the way. e biggest thing that has led to improvement on both the boys’ and girls’ level is the Internet.

First, you know how athletes are doing everywhere.

Second, coaches can find out how everyone trains. e coaches are much better now than they were 15 years ago, simply because they have better access to information and are willing to learn. Because of this, you have boys and girls not only training harder, but smarter. Lasty, though, is the impact of the Internet and role models created from it. Alan Webb, Ryan Hall, and those guys changed men’s high school distance running. I would have never run 4:01 for the mile in high school if it wasn’t for those guys, because they made it possible. Same with the women’s side. You had athletes like Christine Babcock, then Hasay, and so forth, who showed that women in high school could run fast.

Now you have a bunch of super studs like Eframson and Cranny who are running out of this world. It’s showing what’s possible. ese things come and go in waves. I think it will continue, but inevitably there will be a slight downturn. We just have to hope it isn’t for too long!

What generally happens is people start forgetting that those performances are possible. ey start thinking that X athlete was a freak talent or whatever. at’s when you have the backlash and drop in performances. As long as kids keep realizing that they can run fast and coaches keep learning what smart training is, it’ll continue.

HD: I agree with the majority of that article from Running Times. I specifically agree with the shift in overall athleticism of high-schoolers who are having breakout success. To be an elite distance runner you have to be athletic. e old stereotype is just not applicable to the likes of these girls breaking records in high school. e trend is only going to continue.

Just as the Ritz/Webb/Hall trio raised the bar for high school boys in 2001, these girls are raising the bar for high school girls. e future is very bright for American women’s distance running.

KB: I agree with Coaches Treacy and Procaccio in that there’s much more information—or at least the option to gain information—for coaches and athletes. You can find everything on the Internet and build a whole training regimen based on the best athletes in the world. It’s helpful even for motivation purposes to see workouts on Flotrack. e sport is much more exposed, giving athletes more opportunity to improve. I also think all these girls—Alexa, Mary, Elise, Sarah, etc.—have been able to feed off each other and help make each other better by raising the expectation. ey’ve opened the door to faster running for U.S. teens and have reestablished what’s considered “fast.” It's amazing to see the improvements in high school, college, and beyond.

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Zurich DL: Simpson and Rowbury battle

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over 1500 meters

If the Zurich Diamond League taught us anything in particular on Aug. 28, it was the effect a major championship (or lack of it) can have on an athlete’s body. Of the 16 event winners in Switzerland, only 4 were European, with the same number of races won by Africans, leaving the remaining 8 disciplines to all be taken by athletes from the Americas, as they continued to reap the rewards of their mid-season competitive lull.

While the levels of fatigue might not have been obvious in the field events, down on the track, it was clear that the pressure and energy exacted by such a busy major championship schedule over the last month had taken a toll on the athletes. Although the likes of Nijel Amos and Caleb Ndiku did just enough to continue

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their momentum through to one more race, there was no such success for Abeba Aregwi, Siffan Hassan, and Helen Obiri as they were outthought and -fought by the fresh-legged Americans Jenny Simpson and Shannon Rowbury in the tightest event on the tour, the women’s 1500m.

During the period when her rivals were off grabbing Commonwealth, European, and African titles apace, Simpson was in the South of France busting a gut to ensure that the second half of her season was as good as the first.

It’s been a great year for the former steeplechaser. She’s become the second-fastest U.S. athlete of all time after running 3:57.22, winning her maiden U.S. outdoor 1500m title, and finishing in the top 4 on each of her appearances in the Diamond League tour, making the podium on all but one occasion. So you could have been mistaken in thinking that the New Balance athlete would have been content with her early successes in a season bereft of a major championship.

While this may have initially been the case, the runner, a fierce competitor and an excellent racer, clearly had something different in mind over the last week of racing. is was illustrated in the way she’s come back to the European track scene in style, taking both the Stockholm and Zurich Diamond meets to complete one of her early season goals and become the Diamond Race winner, almost out of nowhere.

When I say nowhere, I’m referring her Diamond League standings rather than her racing credentials, of course, which are illustrious, as a former world champion and reigning world silver medallist.

Jenny Simpson at the 2014 Zurich Diamond League

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By Alex Mills

Despite her consistency this year, coming into the penultimate Diamond League in Stockholm, Simpson only had five Diamond League points, from her two second-place finishes in Paris and Shanghai and third in New York. Lagging seven points behind then-leader Abeba Aregawi, Simpson would have been considered by many as, at most, an outsider to win first in Sweden and then again in Switzerland, especially after the recent electric performance of the likes of Siffan Hassan.

Nevertheless, in true Simpson style, she put everything on the track as she produced two fearless performances, full of experience and strategy, to outthink and outrun her rivals. First, in Stockholm, she left it until the final 100m to pass Genzebe Dibaba and Siffan Hassan when it mattered, winning in 4:00.38. en a week later in Zurich, on the biggest stage she would face all season, she attacked from the gun, sticking with the pacesetter as she went for an American record and Diamond League double. Ruthless in her form, she stood strong almost until the end. As the challenge from her main European and African rivals died out, the test from compatriot Shannon Rowbury ignited.

Kicking on the inside, it seemed as though the Alberto Salazar–coached athlete might well deny Simpson a season-culminating moment.

As they stretched for the line neck-andneck, Simpson dived at the finish line, frantic to finish first. Claiming victory by only 0.01 seconds, winning in 3:59.92, and collecting numerous stiches as a result of her desperate move, Simpson was the winner on that day and the Diamond League champion for 2014.

While Rowbury’s excellent performance should definitely be commended, it would have been a slight shame had she beaten Simpson and denied her the accolade, given the latter’s brilliance all year and the fact that this was the first time the former had finished in the top 3 all season. e focus for Simpson now must be to regain her world title in 2015 before she goes to Rio in 2016, with a lot to prove to herself rather than anyone else after her 2012 performance.

Alongside that, of course, will be the nagging feeling that she should be able to break Mary Slaney’s record in the near future.

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