Coaching Athletics Quarterly by Fortius Media

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:17 AM Page 1

April 2015, Vol. 10 No. 1

Featuring Sensei of Speed: Loren Seagrave 6 Track Spikes 8 The NBI: A near-perfect track meet 11 Belgiumâ&#x20AC;&#x2122;s Pre: Ivo Van Damme continues to inspire 14 Spring Shoe Review 16

PhotoRUN.net

Photorun.NET

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:17 AM Page 2

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:17 AM Page 3

quarterly

COACHING AT H L E T I C S Publisher’s Note

Vol. 10 No. 1 Alex Larsen

Dear Readers, Welcome to the first Coaching Athletics issue of 2015. We plan to publish quarterly in 2015 and are working on a monthly newsletter as well. Let us know what topics you’d like us to write about and we’ll look into it. Send your requests to fortiusmedia@gmail.com Please write Coaching Athletics in the subject line. We’re excited to see the World Indoor in Portland in 2016 and now the World Outdoors in Eugene in 2021. Watch for our daily coverage of the 2015 season at runblogrun.com and more technically oriented articles at coachingathleticsq.com I hope to see you all on the roads!

Larry Eder

Coaching Athletics Quarterly 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 ©2015 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. Coaching Athletics Quarterly 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. Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

Group Publisher Larry Eder fortiusmedia@gmail.com 608.239.3785 Editor Emeritus James Dunaway Advertising Larry Eder larry@runningnetwork.com 608.239.3785 Adam Johnson Eder adamlawrenceeder@gmail.com 608.556.9164 Writers/Contributors Dave Hunter Cait Chock Cregg Weinmann Larry Eder Photographers Photorun.NET Alex Larsen

Your daily updates on the latest in track & field, cross country, road racing, and marathon running. Sign up at www.runblogrun.com and get your athletics fix at least 350 days a year. (Hey, we need a break once in a while, too!)

Layout/Design, Art Production Alex Larsen Proofreader Marg Sumner, Red Ink Editorial Services Editor Larry Eder 608.239.3785

CA3

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:59 AM Page 4

Table of Contents 8

Track Spikes

2015 New Balance Indoor GP: A nearperfect track meet

Sensei of Speed: Sprint technician Loren Seagrave cultivates swiftness

14 16 25

Photos by Photorun.NET

Belgiumâ&#x20AC;&#x2122;s Pre: Ivo Van Damme continues to inspire 2015 Spring Shoe Review

10 Tips from the Top: Coaches Dena Evans and Brad Hudson tell you how to come out winning in this orany cross country season

Performance Nutrition: Focus on the drink

Want to Run in College? This is what it takes: Shayla Houlihan of the University of California, Berkeley

ON-RUNNING.COM 4CA

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:17 AM Page 5

N UNPULLYPU :^PZZ ,

N O RUN S. D U CLO

ing soft land a f o n tio combina ɈVY[SLZZ L Y V M Ɉ Feel the V [HRL H[ _WSVZP]L L U H YU TVYL K H U L H 3 L J U LYMVYTH Y\UUPUN W UPUN JVT U \ Y U V ^^^

SENSEI of SPEED

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:17 AM Page 6

Sprint technician Loren Seagrave cultivates swiftness By Dave Hunter

Ken Whisenhunt, head coach of the Tennessee Titans, is perhaps one of the more recent of many sports figures to proclaim, “The one thing you can’t teach is speed.” Loren Seagrave, director of speed and movement and director of track & field and cross country at Bradenton, Florida’s IMG Academy, respectfully disagrees. “We’ve always taken a very technical approach to sprinting,” explains Seagrave, who’s been at the forefront of pressing scientific sprint advancements for over a quarter-century. “Our moniker is ‘Speed is a skill.‘ And it can be taught by coaches that know how to teach it. But if you don’t know how to teach it, a lot of times you think that speed is just a matter of genetics or luck even and, well, you assume that [teaching speed] isn’t possible. We really take the approach of teaching the athlete how to reprogram their nervous system so that they can be more efficient in their movements.” Seagrave, who’s on his second tour of duty at IMG, is a revered and experienced figure on the IMG campus, an Oz-like Emerald City of full-immersion athletic development. Situated on 600 acres just minutes from the Gulf Coast, IMG Academy is, at its core, a kindergarten through 12th grade academic, athletic, and character-building incubator focused on excellence and committed to taking every step possible to draw out the maximum performance from its athletes of great potential. IMG Academy has a student body population of 1,000, about 650 of whom are foreign. While the casual athlete might have misgivings about IMG’s intensity, the school and its programs are tailored for the athlete who’s fully committed to exploring the extent of their potential. “Primarily, we’re a prep boarding school where athletics is really important,” offers Seagrave in outlining how the tightly constructed school day unfolds. “Our track & field athletes go to school at 7 a.m. and finish at noon. After they take their lunch for an hour, they then have special classroom sessions such as mental con6CA

ditioning, nutrition, character and leadership, or vision enhancement, all geared toward personal development. Then our student athletes train from 3:00 until about 5:30 p.m. At 6 p.m. they have dinner and then they cap off the day by going to study hall. That’s our primary focus.” In addition to the Academy’s core K–12 prep boarding school program, IMG offers opportunities for postgraduate development in a broad array of widely recognized sports: tennis, swimming, football, lacrosse, baseball, golf, and other disciplines, including track & field. IMG’s campus facilities are part sport space, part physics laboratory, as IMG is committed not only to providing their athletes with bestin-class training opportunities, but also to maintaining their quest to find the next biomechanical breakthrough. The campus itself is a virtual kaleidoscope of sporting activity undertaken by male and female athletes, ranging in age from grade school to the mid-30s. A daytime stroll through the grounds could reveal a dozen youthful Asian athletes walking through hurdle drills, a promising young Russian long jumper completing a personally assembled weight routine, a recovering distance runner getting in an aerobic workout on a forgiving zero-gravity treadmill, or even 40 NFL Combine hopefuls breaking from their workout to text back to the head chef which of the day’s specially prepared, nutritionally balanced luncheon offerings they’ve selected. And while offerings in many sports are available at IMG, Seagrave stays close to his passion: track & field. Seagrave, who’s fluent in several languages, has a comfortable rapport with his athletes who are attentive and clearly at ease in his presence. His charges are varied—young men and young women from various continents and gifted in different events. He helps them all. And their appreciation is evident. The coach’s pride is clear as he speaks

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:17 AM Page 7

about Darya Klishina, an up-and-coming Russian long jumper who won the bronze medal in last year’s European championships with a leap of 6.65m/21’10”. “Darya was here full-time with us starting in January last year. She has made some really good progress. She’s an IMG client,” notes Seagrave, who points out that the horizontal jumper is working on a modeling career and is also represented by IMG in that pursuit. “One of the big reasons she wanted to be down here—and we wanted her to be down here—was to help her take a more professional approach with her coaching and preparation. I’m really proud of her. Last year she did all of her interviews in English. She’s great to work with. She jumped 6.90m [22’7¾”] last year and won the Russian championships. She has had some good performances, but some inconsistencies.” Coach Seagrave appreciates the enormous culture shock involved in moving young athletes from their homelands to Florida’s west coast. “It was a huge change for her to make, a lot of stress. There aren’t many Russian athletes being coached by Western coaches. We’re working on her speed. And if there’s any opening on that 4x100 relay, she might be a pretty good candidate. She’s excited about doing something a little bit different.” Seagrave is happy to share talking points on every one of his athletes. On Demetrius Pinder, Olympic gold medalist on the Bahamian 4x100m relay team: “Demetrius was with us last year and was in excellent shape. He split 43.8 last year in the second leg at the World Relay championships to bring the Bahamas back into contention in the 4x400.” On long sprinter Libania Grenot: “This is her fourth year with us. She runs for Italy, originally born in Cuba.” On Grenot’s gold-medal performance in the European Championships 400m final, Seagave proclaims, “The victory was a big deal for Italy and a great thing for her.” Seagrave’s most visible female track athlete is Tianna Bartoletta. “She’s here with us now. She had a great year last year,” says Seagrave with a smile. “She had a bit of an Olympic hangover in 2013, compounded when her coach moved to England. But she started out in 2014 really early and got her training back here last year and won a bronze medal [in the 60m] in the World Indoor Championships. And we got her back on the long jump runway, and she ended up jumping 7.02m [23'½"], which was the best jump in the world last year.” Bartoletta’s coach deftly deflects the question as to whether Bartoletta is superior in the sprints or in the long jump. “I think she’s pretty good in both,” understates Seagrave. “She led off the 4x100 relay in London and did the same in the World Relay Championships last year, and the USA ended up winning that. She won the USATF national championships in the 100m in Sacramento last year. And she came in second in the long jump when Brittney [Reese] really nailed one. She’s not going to jump indoors; she’s going to run the 60m indoors. She’s going to open up in Boston, then Millrose, then Dublin, then Birmingham [England], and then the national championships back up in Boston.” On the men’s side, LaShawn Merritt is IMG’s marquee track & field athlete. Merritt, who last year cap-

tured the 400 meter Diamond League trophy, is the reigning world champion and has a trophy room full of individual and relay gold medals he’s won in global competitions over the past decade. While Merritt maintains his close ties with his native Virginia, Seagrave points out his quarter-miler lives in Bradenton when the real preparatory work for an upcoming season gets underway. “He trains up in Virginia close to where he was raised in the fall,” notes Seagrave, “and then he makes his way here in January and pretty much stays seven months a year down here.” It’s fair to wonder how successful Seagrave—or any coach—can be in tutoring world-class sprint stars. A self-assured and sometimes cocky fraternity, sprinters might not be the most compliant of pupils. But Seagrave sees it differently. “Most of the athletes that come to me are here because they want to listen and get better. We teach them to be biomechanically correct,” he explains. And the coach has a special approach to ensure athlete buy-in to new and different sprint techniques he may propose. “When athletes suggest they aren’t comfortable with the biomechanical changes we suggest, we tell them, ‘You can keep doing what you’re doing and be comfortable being as slow as you’ve always been. Or you can change and get in the better biomechanical position and be uncomfortable for a little while, but be a heck of a lot faster. And this will become comfortable the more you do it—like breaking in a new pair of shoes.’” And he adds, “Most of the track & field athletes that come here are pretty receptive to listening and to making changes. And the ones that aren’t don’t stay very long.” As Coach Seagrave reflects on the emergence of “drive phase” training and the advent of more sprinter-friendly running surfaces as important advancements that have aided in the evolution of the dashes, he pauses to consider what further developments might take sprinting to the next level. “More specific power training is the key thing,” he observes without hesitation. “We know now that your muscle contraction force is OK to help you push out of the blocks. But once you start to get into ground time—at about the fourth step—you’ve got to be elastic,” explains Seagrave. “You have to be able to able to use your leg like a vaulting pole to propel you down the track. This requires specific reactive strength that’s generated by better execution of plyometrics, which we’ve integrated into our strength program.” In sprinting where hundredths—even thousandths—of a second can mean the difference between earning and missing a national team berth or between winning and missing a medal, the search for even the slightest improvement will never cease. No matter what facet of sprinting will be the next frontier for performance improvement, you can be confident that IMG—with Loren Seagrave and his colleagues at the forefront—will be coming out of the blocks quickly.

CA7

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:18 AM Page 8

presented by

SHOE REVIEW by Cregg Weinmann

Track & Field Shoes 2015 As in other pre-Olympic years, 2015 is a “hold-steady” track & field season before the Olympic rollouts for Rio 2016. Five brands offer new products here for the 2015 season, with something for everyone, from beginners to athletes aspiring to the World Championships in Beijing. Here we review five representatives of the current track market, tested for your benefit. They’re versatile, and all athletes can benefit from the equipment advantage they afford, notably their light weight and technical design. We also preview another eight shoes with their specifications. Use this sampling as a starting point in your search for track & field excellence, and check runningproductreviews. com for periodic updates. As we always say, allow yourself time to adapt to the minimal support, structure, and cushioning of the spikes.

Brooks PR LD 3 $65 The second update to the PR series focuses on improved materials plus a few minor design nudges, shedding weight where possible. The upper is closed mesh with sublimated graphics that lend eye appeal. The weight savings results from paring back both the overlays—which are now fully welded, no-sew film—and the strategically placed and comfy ankle collar foam. The six-spike plate is unchanged, providing consistent traction. The rearfoot is covered with sharkskin except where an (unnecessary) oval segment was removed in the heel to shave grams. The full-length midsole is now molded EVA (replacing the sheet EVA used previously), providing enough cushioning even in the longer races. The combination of performance, aesthetics, and price sets the PR LD3 apart, earning it our Best Value award in the Track & Field category. UPDATED Sizes: Men 5–13,14,15; Women 5–11,12 Weight: 4.6 oz. (w/spikes, men’s 11)/4.0 oz. (w/ spikes, women’s 8) Spikes: 6, replaceable Upper: closed mesh Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: combination thermoplastic spike plate, sharkskin heel Recommended for: 1,500–10,000 meters on all surfaces, best on synthetic surfaces

BEST VALUE Track & Field SPRING 2015

BEST SHOE

New Balance LD 5000 v2 $120 The 5000 is New Balance’s top distance spike and it features top-shelf technology. The upper is closed mesh with a matrix of no-sew overlays that secure and support the foot, though very lightweight. The midsole is a thin and light layer of molded Revlite foam, in a geometry that cushions responsively without adding unnecessary weight. The outersole is a web of thermoplastic points that add traction on synthetic surfaces along with four perimeter spikes. This combination allows it to handle the natural surfaces of cross country with equal efficiency. The versatility and performance of the LD 5000 v2 earned it honors as our pick for Best Shoe Track & Field. UPDATED Sizes: Men 7–13,14; Women 5–12 Weight: 4.5 oz. (w/spikes, men’s 11)/3.6 oz. (w/ spikes, women’s 8) Spikes: 4, replaceable Upper: synthetic leather overlays and mesh, synthetic suede tongue Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: 3/4-length thermoplastic spike plate, sharkskin heel Recommended for: 1,500–10,000 meters on all surfaces, on synthetic surfaces and natural cross country

Nike Zoom Ja Fly 2 $125 Nike has the industry’s broadest line of track & field shoes, offering something for everyone, from beginners to Olympians. The Ja is one of their elite sprint spikes designed for sprinters from the finesse end rather than the power end of the spectrum. The upper is closed minimesh with welded overlays. The lacing is asymmetrical, angled laterally, shoring up the foot medially, to add support for sprinting, with welded Flywire through the saddle. The midsole is a very thin layer of molded EVA foam, concentrated in the heel and narrowing through the arch. The outersole is a full-length Pebax spike plate that’s most rigid under the toes, positioning the foot forward for sprinting efficiency. The eight-spike plate ensures that traction is maximized. While light weight is a priority, the sole is substantial where it needs to be. UPDATED Sizes: Unisex 4–13,14,15 Weight: 6.8 oz. (w/spikes, men’s 11) Spikes: 8, replaceable Upper: mesh, welded synthetic overlays Innersole: molded EVA Midsole: full-length Phylon (EVA) Outersole: Pebax spike plate, toughened EVA Recommended for: 50–400 meters on synthetic surfaces

Track & Field SPRING 2015

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:18 AM Page 9

THINGS THAT MAKE YOU WANT TO RUN:

Circus Clowns

Monday After Vacation

Zealot ISO

Step into shoes so comfortable, you can’t help but run in them. SAUCONY.COM/ISOSERIES

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:18 AM Page 10

Puma TFX Distance v5 $75 The TFX Distance may be the sleeper of the bunch—at least as far as this review is concerned—as it fights above its weight. The upper is a firm minimesh that’s nicely supportive. Welded overlays add support to the close fit as it sandwiches the mesh with the welded suede linings of the interior. The midsole is a full-length molded EVA—almost like a light road racer—that cushions much like its road sibling would. The outersole is divided into the horseshoe-shaped Pebax nylon plate on the perimeter of the forefoot, a rubber pod beneath the heel, and toughened foam over the rest of the sole. The execution, features, and price make the TFX Distance v5 a quality choice for track performance. UPDATED Sizes: Men 7–12,13; Women 6–11,12 Weight: 6.1 oz. (w/spikes, men’s 11)/4.8 oz. (w/ spikes, women’s 8) Spikes: 5, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: Pebax nylon spike plate on forefoot perimeter, EVA over rest Recommended for: 1,500 meters and up, including steeplechase, on synthetic surfaces

Saucony Showdown $110 Designed for power and speed, the Showdown is Saucony’s most elite sprint spike. The upper features the new ISO fit system: angular strapping that descends from each lace eyelet to the base of the sole, and it anchors the heel as it ties into the rearfoot overlays. The effect is supportive and adaptable as the foot moves, ideal for sprinting motion. The tongue is breathable mesh and gusseted to keep the foot secure. The forefoot is enshrouded in a welded, synthetic laminate for additional structure. The midsole is a thin layer of EVA, sufficiently cushioned for its task. The outersole is a full-length Pebax spike plate, rigid where needed, thanks to four spines that run the length of the plate; however, the plate is also springy and resilient for efficient sprinting. The 10-spike plate provides the needed traction, with multiple options in spike placement. The resulting product is improved, thanks to the synergy of all the additions. UPDATED Sizes: Men 4–13,14,15; Women 5–12 Weight: 7.1 oz. (w/spikes, men’s 11)/5.8 oz. (w/ spikes, women’s 8) Spikes: 10, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: EVA Outersole: full-length Pebax spike plate Recommended for: 50–400 meters and hurdles, on synthetic surfaces

Preview

Brooks PR Sprint 3 $65 UPDATED Sizes: Men 5–13,14,15; Women 6–12 Weight: 4.8 oz. (w/spikes, men’s 11)/3.9 oz. (w/ spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, welded film overlays Innersole: sheet EVA Midsole: CM-EVA Outersole: combination thermoplastic spike plate, sharkskin heel Recommended for: 50–400 meters and hurdles, on synthetic surfaces

Nike Zoom Mamba 3 $120 UPDATED Sizes: Unisex 6–13,14; Women 5–12 Weight: 5.0 oz. (w/spikes, size 11) Spikes: 6, replaceable Upper: mesh, welded synthetic overlays Innersole: molded EVA Midsole: full-length Phylon (EVA) Outersole: Pebax spike plate, rubber heel Recommended for: 3,000–10,000 meters and steeplechase, on synthetic surfaces

Saucony Spitfire $65 UPDATED Sizes: Men 4–13,14,15; Women 5–12 Weight: 5.8 oz. (w/spikes, men’s 11)/4.7 oz. (w/ spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic leather overlays Innersole: sheet EVA Midsole: full-length EVA Outersole: Pebax spike plate, sharkskin heel Recommended for: 100–400 meters, on synthetic surfaces

Brooks PR MD 3 $65 UPDATED Sizes: Men 5–13,14,15; Women 6–12 Weight: 4.9 oz. (w/spikes, men’s 11)/4.0 oz. (w/ spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, welded film overlays Innersole: sheet EVA Midsole: CM-EVA Outersole: combination thermoplastic spike plate, sharkskin heel Recommended for: 400–1,500 meters, hurdles and jumps, on synthetic surfaces

Puma TFX Sprint v5 $75 UPDATED Sizes: Men 7–12,13; Women 6–11,12 Weight: 6.8 oz. (w/spikes, men’s 11)/5.6 oz. (w/ spikes, women’s 8) Spikes: 8, replaceable Upper: synthetic leather, welded overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: Pebax nylon spike plate, sharkskin heel Recommended for: 50–100 meters, on synthetic surfaces

Saucony Velocity $60 UPDATED Sizes: Men 7–13,14; Women 5–11,12 Weight: 7.2 oz. (w/spikes, men’s 11)/5.8 oz. (w/ spikes, women’s 8) Spikes: 7, replaceable Upper: closed mesh, Flexfilm overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: Pebax spike plate, carbon rubber heel Recommended for: 800–5,000 meters, hurdles and jumps, on natural and synthetic surfaces

New Balance SD 400 v2 $110 UPDATED Sizes: Men 7–13; Women 5–11 Weight: 5.7 oz. (w/spikes, men’s 11)/4.9 oz. (w/ spikes, women’s 8) Spikes: 8, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: molded EVA Outersole: thermoplastic spike plate, sharkskin heel Recommended for: 50–400 meters, on synthetic surfaces

Puma TFX Star v3 $65 UPDATED Sizes: Men 7–12,13; Women 6–11,12 Weight: 6.6 oz. (w/spikes, men’s 11)/5.7 oz. (w/ spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, welded overlays Innersole: sheet EVA Midsole: sheet EVA Outersole: thermoplastic spike plate, rubber heel Recommended for: 100–5,000 meters, hurdles and jumps, on all surfaces

Cregg Weinmann is footwear and apparel editor for the Running Network LLC, which is solely owned by FORTIUS Media Group, LLC. The Running Network and its 42 partners provide daily reviews of product via runningproductreviews.com All content, regardless of media delivery system, is copyrighted by the Fortius Media Group, LLC. Cregg can be reached at shuz2run@lightspeed.net. Copyright © 2015 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC. Reprinted here with permission.

2015 New Balance

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:18 AM Page 11

The

Indoor GP: A near-perfect track meet

By Larry Eder: results from IAAF

I have a mental list of perfect concerts and near-perfect track meets. My perfect concert was July 1977 in Oakland, where I saw Tower of Power and Blood, Sweat & Tears. A great evening of music shared with a wonderful friend, weeks before I was entering the seminary to become a Jesuit priest (well, that didn’t happen, but yes, it was part of my journey). I now have a near-perfect indoor track meet in North America. The 2015 New Balance Indoor Grand Prix set world records, an American record, and five or six meet records. But for me, the meet will be remembered for the efforts of the athletes and how they were embraced by the crowds.

From John Trautmann’s opening salvo, a meet record master’s mile in 4:18.35 to Jenny Simpson’s 2-mile AR triumph, the meet was, well, breath-taking. Trautmann ran as if he was in childbirth, the effort showing, a remarkable transformation for the 1992 Olympian over the past six years. Truly, the athletes were the show! In the women’s DMR, it literally came down to the final meters, as NB USA’s Brenda Martinez went by the New York All-Stars’ Nicole Tully, who charged to the lead with two laps to go. Finely timed, the last 70 meters had the entire Reggie Lewis crowd lifting the rafters, as they willed Martinez to take the lead. The world champ bronze medalist caught Tully just before the tape, a great ending for both the New Balance USA team (Sarah Brown, Mahogany Jones, Meghan Krumbach, Martinez) and the NY All Stars, 10:42.57–10:42.79. Matt Centrowitz won the 1000 meters in a near-AR, but definitely an MR of 2:17.00. Centrowitz told media on Friday that “Alberto [Salazar, his coach] and I, before this season, knew my 5000m PB was near my competitors’, but my 800m PB needs to improve. Kiprop has run 1:43, so I need to work on my speed.” Centrowitz, possessed of a

confident, wonderful form and, if needed, strong elbows, looks even stronger than before. Perhaps it’s the 18 months of core work that Coaches Salazar and Julian have worked with Centrowitz on to ensure he’s prepared for all racing situations. The women’s 1000 meters featured Mary Cain, Molly Beckwith-Ludlow, and Treniere Moser. The largest applause, by high school kids, was for Cain, who ran in second for most of the race. Cain, who suffered through a bout Continued on page 12

Photorun.NET

CA11

Photorun.NET

CA-VOL10-1_.qxp_Layout 1 4/30/15 11:11 AM Page 12

12CA

of the flu this week, ran better than at the Armory Track Invitational, was poised to win. Moser had a different script and charged by with around 150 meters to go, using the precision of a veteran campaigner to win the 1000 meters in fine form and to find applause and appreciation for her effort. Cain took second, again, a nice improvement over her previous week of racing. Ryan Whiting is a shot putter. The 2012 and 2014 World Indoor champion and 2013 World Outdoor silver medalist, Whiting possesses a big heart, a great smile, and the speed of a well-trained giant. Don’t let the smile fool you. Whiting is all about the throwing. He’d just returned from throwing in Germany and Poland against the world’s best, from Germany’s David Storl to US’ resurging Christian Cantwell. Whiting is about 6’4” and 295 lbs. Cantwell is 6’6” and 330 lbs. These are big guys throwing metal balls. Next to milers and sprinters, track fans “get” shot putters. The histrionics, or “grunts” in the vernacular, attract many young kids to the big guys throwing metal balls 20+ meters. Frankly, the shot put is much more fun than watching Monster Trucks or Pro Wrestling. But I digress. On this evening Whiting and Cantwell, coming back from injuries, were the class of the field. Cantwell was happy with his 20.83m throw (68’ 4”). Just before his last throw, Whiting, either with a huge amount of confidence or just screwing with Cantwell, queried his manager (also meet director) Mark Wetmore. The conversation wasn’t about the next throw as Wetmore would have thought, it was to make sure Wetmore had a dinner reservation for Whiting and his entourage after the event. Getting into the ring, Whiting released. If you haven’t had the pleasure of hearing the indoor shot on the Reggie Lewis floor, you’ve missed something. A loud thud followed by a Zen bouncer, Whiting had just thrown his best throw of year, 21.43 meters (or for those who still don’t get metrics, 70’3½”). The shot then bounced over the wooden partition, providing some more entertainment for the crowd. Next came dinner. The mile is one of the most popular events in North America; it’s not 1500 meters. The field at the Reggie this year was good: Nick Willis, Ben Blankenship, Abdalaati Iguider, Craig Huffer, Riley Masters’ and Ciaran O’Lionaird. The pace chores were done admirably by Shawn Roberts who took Willis, Iguidar, O’Lionaird, Masters and Huffer through 58.79 and 1:56.40. Iguidar, who possesses gold, silver and bronze from the World Indoors, an Olympic bronze, and racing savvy that would make most milers squirm, led with Willis, 2008 Olympic silver medalist, on his shoulder. Willis is, frankly, one of the best milers in the world. I’m not sure he realizes that at times.

He may think that type of confidence is untoward, not civilized. The issue is, a miler is a warrior. Like his compatriot under Coach Ron Warhurst, Kevin Sullivan (fifth in the 2000 Olympic 1500), Willis trains hard, races hard. Enough said. Being coached by the legendary Ron Warhurst, one thing is certain: Warhurst teaches all his milers how to race. O’Lionaird dropped out before 1200 meters. Exhausted from his fine race at the Armory the weekend before and still tired from some hard sessions in the week after, he spent most of the past 24 hours in airports as flights were delayed. Watch for O’Lionaird, who’s doubling at the Irish Indoor nationals, to race well in Prague at the European Indoors (March 5–7). Willis, coming down from some fine training with Will Leer and Blankenship, among others, just looks fit. When Willis took off, the party was over. Blankenship followed Willis past Iguidar, who ran his indoor PB, but was no longer fighting for the big banana. Willis, in full flight, is as efficient as a tiger on the hunt. His knee lift, his arm list, held to close scrutiny, show no wasted motion. But it’s his speed—his flowing, frightening speed— over the last 200 meters that showed Willis knew he was fit and, making no apologies, he was going to run a mile for the ages. As Willis came off the final turn, the crowd was cheering, and Blankenship, who looks like Quentin Cassidy in the cult book Once a Runner, was digging in and not giving up. It was just that Willis, with his wife and son in attendance, was having that perfect storm: health, fitness, family, and fans all there, willing him on. Nick Willis set a meet record with his 3:51.61! Sprints have always been an afterthought in Reggie during the New Balance Indoor. This year we had one of the best fields ever in men‘s and women’s 60 meters. Asafa Powell, a man who has run over 100 sub-10-second 100 meter races, finished second tonight. Trell Kimmons surprised and won in 6.51. Mike Rodgers finished third, in 6.53, not accelerating out of the blocks. But Powell runs indoors much better than I would have expected for a man of his stature. He races the 60 meters like The Little Engine That Could (remember the kid’s book? Oh, come on!). Dejan Gebremeskel set the 3000m record in Reggie in the famous 2011 race, where he lost a shoe and outkicked Mo Farah. Gebremeskel has won an Olympic medal now and ran 12:46 for the 5000 meters. A kinder, more thoughtful young man is hard to find. When I see him, there’s always a smile and gracious discussion, as he has worked on his English and is fairly conversant. Bernard Lagat is the “old man on the track” now. But be careful, after last night

when Lagat charged to the front at the 2600-meter mark and made a race of it, Gebremeskel had to sprint madly to go by on the straight, to the absolute delight of the track-mad crowd! Leer followed in close attendance, as Lagat destroyed the master’s WR with his 7:48. Lagat is racing the Millrose Mile next, looking like a good effort could set a new master’s WR for the mile. I’ll see him in Birmingham, England as he races 2 miles there. Gebremeskel told me this morning, “No more racing now until Carlsbad. I want to run very fast there!” And then, if there ever was a race to end a meet with, it was the women’s 2-mile. Last year Jenny Simpson took off a lap early in the 2-mile, and sprinted to the finish past Sally Kipyego, thinking she’d won. She started back up and finished second, running 9:26. This year, with a tougher field, Simpson hit 71 for the 400 meters, 2:22 for the 800 meters, and 4:42 for the 1600 meters. With 400 meters to go, Simpson was 4 seconds off pace, hitting 1¾ miles in 8:14. Running a penultimate lap in 33, Simpson dug down and ran the final lap of the new Mondo 200-meter track in 30.6, for a new American record of 9:18.35. For me, the record was heartfelt. Simpson has elevated herself to the second-longest enduring American woman miler in history, with her two World Championships medals, a gold and a silver, and her brilliant 2014 season, just missing Mary Decker Slaney’s AR by .10 of a second. The two junior miles were magnificent. Ryen Frazier, whom I met in civilian clothes at the Lennox City Table restaurant, is one of the most able racers I’ve seen. She reminds me of the late Steve Prefontaine; her style is relaxed and suggests tremendous ability over longer distances (5000 and 10,000m). Oh, quick rant. Why do athletes think that running a marathon at 21 is such a good thing? Get your track speed up to snuff, let your body mature, and then, go after a fast marathon time. Okay, digression over. Frazier was off on her own, running a meet record of 4:44.02 for the mile. Her smile as she walked off the track with her trophy said it all. She’s a young miler, whom we should see grow into a fine world-class middle-distance runner.

The boy’s junior mile saw five top milers under 4:11, won by Logan Wetzel in 4:08.75 in the final steps. Fantastic high school miling. Nice to see Tommy Ratcliffe, who ran a solo 9:16 for 2 miles a couple weeks ago, keep the race honest, and run a nifty 4:10.50 for fourth! (Ratcliffe’s father, a 2:14 marathoner and manager at KIMbia Athletics, recently helped produce a fine movie on the 4minute mile—a must-see). Michelle-Lee Ayhe and Tianna Bartoletto battled over 60 meters, 7.15 to 7.19. Mary Saxer won the pole vault on misses, with Jenn Suhr in third, all three at 4.50 meters. Suhr is beat up following a bout with the flu. The first and only American woman with over 16 feet, an Olympic gold and silver medalist, and WC silver medalist, Suhr has one thing on her mind: Beijing in August for the World Champs. That’s the underlying theme for all track athletes this year: Beijing 2015 is in August in the Bird’s Nest Stadium, which hosted the 2008 Olympics. The crowd will see the best in track & field battle it out. The 2015 New Balance Indoor GP is the beginning of the journey for many on the road to Beijing. For Global Athletics, the team that manages and owns the meet, it was a job well done after a year of preparations. For New Balance, it was money well spent. NB has shown how a brand that prides itself on being founded on running’s highest ideals supports the major indoor event in its hometown. As Mark Wetmore, director and founder of the 2015 New Balance Indoor Grand Prix, told me a few weeks ago, “Boston is a sports city.” Correct that—sports-mad city. And 5,000+ sports fans were entertained for three hours at the Reggie Lewis Center, as they did their part, screaming to shake the rafters as athlete after athlete willed herself and himself to throw farther, run faster, and jump farther than they’ve ever done before. And the track gods smiled, as this athletic pilgrim saves this article, packs his bags, and heads to the next city and next indoor track, searching for the perfect track meet.

Photorun.NET

CA-VOL10-1_.qxp_Layout 1 4/30/15 11:13 AM Page 13

CA13

CA-VOL10-1_.qxp_Layout 1 4/30/15 11:14 AM Page 14

New Balance Indoor Grand Prix Boston (Roxbury), MA

Photorun.NET

14CA

MEN'S RESULTS 60 Meters 1 Kimmons, Trell 2 Powell, Asafa 3 Rodgers, Mike 4 Morris, Joseph 5 Haynes, Akeem 6 Bracy, Marvin 7 McLean, Sean 8 Adams, Harry

USA JAM USA USA CAN USA USA USA

6.51 6.52 6.53 6.54 6.56 6.57 6.58 6.67

1000 Meters 1 Centrowitz, Matthew 2 Casey, Patrick 3 Sowinski, Erik 4 Abda, Harun 5 Martin, Ryan 6 Loxsom, Casimir 7 Guerrero, Daniel Berian, Boris

USA USA USA USA USA USA USA USA

2:17.00 2:18.30 2:19.12 2:20.33 2:22.58 2:22.80 2:24.65 DNF

1 Mile 1 Willis, Nicholas 2 Blankenship, Ben 3 Iguider, Abdalaati 4 Masters, Riley 5 Huffer, Craig 6 Mangan, Steve 7 Bleday, John O'Lionaird, Ciaran Roberts, Shawn

NZL USA MAR USA AUS USA USA IRL USA

3:51.61 3:53.13 3:54.41 3:56.15 3:58.44 4:16.61 4:20.40 DNF DNF

3000 Meters 1 Gebremeskel, Dejen 2 Lagat, Bernard 3 Mead, Hassan 4 Leer, Will 5 Dunbar, Trevor 6 Elliott, Matt 7 Lowry, Dan Stockberger, Daniel

ETH USA USA USA USA USA USA USA

7:48.19 7:48.33 7:48.72 7:48.80 7:52.24 7:52.67 7:56.33 DNF

Shot Put 1 Whiting, Ryan 2 Cantwell, Christian 3 Rodhe, Justin 4 Hunter, Nate

USA USA CAN USA

21.43 20.83 19.99 18.64

WOMEN’S RESULTS 60 Meters 1 Ahye, Michelle-Lee 2 Bartoletta, Tianna 3 Owusu-Agyapong, Flings 4 Lee, Muna 5 Bayne, Chauntae 6 Solomon, Shalonda 7 Mahan, Shayla

TTO USA GHA USA USA USA USA

7.15 7.19 7.26 7.27 7.42 7.42 7.44

300 Meters 1 Townsend, Tiffany 2 Hastings, Natasha 3 Beard, Jessica 4 Kelly, Ashley 5 Dorr, Wendy Fawn

USA USA USA IVB CAN

36.74 36.80 37.32 38.24 39.16

1000 Meters 1 Moser, Treniere 2 Cain, Mary 3 Beckwith-Ludlow, Molly 4 Brown, Stephanie 5 Verstegen, Sanne 6 Uceny, Morgan 7 Lagat, Viola 8 Lipari, Emily McDonald, Kimarra

USA USA USA USA NED USA KEN USA JAM

2:37.86 2:38.25 2:39.16 2:39.64 2:39.66 2:39.99 2:43.08 2:45.79 DNF

2000 Meters 1 Seyaum, Dawit 2 Kipyego, Sally Jepkosgei 3 Coburn, Emma 4 See, Heidi Salerno, Melissa Wallace, Lauren

ETH KEN USA AUS USA USA

5:35.46 5:40.35 5:41.11 5:43.82 DNF DNF

2 Miles 1 Simpson, Jennifer 2 Ejigu, Sentayehu 3 Diriba, Buze 4 Gebreslase, Gotytom 5 Garcia, Stephanie Wilson , Heather

USA ETH ETH ETH USA USA

9:18.35 9:27.05 9:29.03 9:31.41 10:04.14 DNF

High Jump 1 Lowe, Chaunté 2 Frederick, Priscilla 3 Kovalenko, Iryna 4 Pressle, Maya

USA USA UKR USA

1.88 1.84 1.84 1.75

Pole Vault 1 Saxer, Mary 2 Gergel, Melissa 3 Suhr, Jennifer 4 Stefanídi, Ekateríni 5 Nageotte, Katie

USA USA USA GRE USA

4.50 4.50 4.50 4.40 4.40

Distance Medley Relay 1 New Balance USA 2 New York All Stars 3 New Balance Ireland 4 Harvard University 5 Boston College 6 Northeastern

USA UND IRL USA UND UND

10:42.57 10:42.79 11:03.07 11:22.53 11:24.67 11:50.74

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:18 AM Page 15

BELGIUM’S PRE

Ivo Van Damme Continues to Inspire

By Dave Hunter

Ivo Van Damme was a brilliant Belgian runner whose life was cut short a year after the death of Steve Prefontaine. Van Damme, as one will discover, was not the average Belgian. Van Damme was the silver medalist in the 800 meters and 1500 meters in the 1976 Montreal Olympics. His death, in the Christmas season of 1976, was a shock to his countrymen. Dave Hunter wrote this article after his visit to the Memorial Van Damme in Brussels, a meet established in honor of the fallen Belgian runner.

In the mid-70s, America's track & field community lost Steve Prefontaine, a beloved and fearless runner who had captured the imagination of those who love the sport. The Olympian died far too young, the victim of a tragic car accident that took his life well before his time. The nation in general—and track & field fans in particular—mourned his premature passing. His reputation in death—perhaps surpassing his reputation in life—has been burnished over nearly 40 years. His accomplishments have inspired generations of American track athletes. And to this day he’s revered as a competitor almost without peer. His homeland hosts a Diamond League meet (arguably the best one-day gathering in the nation) named in his honor. But the United States isn’t the only country that has endured this type of shocking, untimely loss, yet found a way to enshrine the memory of a champion for future generations. Belgium has as well. And the similarities between the abbreviated careers of Steve Prefontaine and Belgium middle-distance star Ivo Van Damme, the events surrounding their deaths, and how their respective countries and fans responded to their loss are eerie indeed. Van Damme's ascension as a world-class middle-distance runner began after the '72 Olympic Games. His 1:48.16 fourth-place finish in the 800m final in the '73 European Junior Championships garnered attention. And in 1975 when Van Damme clocked 1:45.31 to erase Roger Moen’s 20-year-old Belgian 800m record of 1:45.7, the young athlete began to earn broad recognition as a potential Olympic medalist. Van Damme rode that momentum into the Olympic year, setting a new Belgian national mark in the 1500m of 3:36.26 in the summer of '76. The record would stand for 20 years. Brimming with confidence that summer, Van Damme— scheduled for an 800m/1500m Olympic double—headed to the '76 Montreal Games after announcing, “To beat me [in the 800m] will take a world record.” His declaration proved prophetic. In the '76 Olympic 800m final, Alberto Juantorena proved just too strong. Juantorena (remembered as El Caballo, or the horse), who later would go on to win the 400m gold medal as well, powered his way to an Olympic 800m victory. The Cuban’s winning time of 1:43.50 set a new world record, as Van Damme captured the silver and set a new Belgian national standard with a 1:43.86 clocking, the third fastest 800m time ever. Several days later, Van Damme found himself in the 1500m final against a stacked field that included mile world record holder John Walker, the first man to break 3:50 in the mile. The strategic early pace favored the Belgian 800m specialist. But a midrace

box in the bunched field impeded Van Damme and allowed the crafty Walker to get away early in his drive for the line. After finally escaping the congestion, Van Damme's stretch run came up just a little short as the Kiwi’s winning time of 3:39.17 held off the second-place Van Damme by .10 seconds. The 22-year-old Belgian returned home with two Olympic silver medals after having been nipped by two of the greatest middle-distance racers of all time. And just as Prefontaine’s courageous final lap in Munich’s 5000m final, which just missed a medal, prompted hopeful speculation that the American would be on the podium at the next Olympics, similar hope arose that Van Damme could capture gold in Moscow. The youthful Belgian medalist didn't downplay such thinking, stating that better things would come in the next Olympic Games. Van Damme’s future looked bright indeed. But an automobile accident would change all of that. Just as Pre’s fatal one-car crash in late May of 1975 denied him another Olympic appearance, Van Damme, driving home from a training facility in southern France, was involved in a horrific head-on collision right before Christmas 1976, taking his life and extinguishing his dream of future Olympic glory. Like Prefontaine, Van Damme is revered in his homeland. The Memorial Van Damme, the concluding and one of the most celebrated gatherings of the annual Diamond League series, is dedicated to his memory. Pre-meet festivities in Brussels’ King Baudouin Stadium—complete with marquee performers encircling the track on the back of convertibles—include solemn recognition of the Belgian middle-distance star’s accomplishments and his untimely demise. As is the case with Pre in America, Van Damme’s legacy continues to this day to inspire an entirely new generation of Belgian athletes such as sprinter Kim Gavaert, '08 Olympic high jump champion Tia Hellebaut, and the Borlee siblings. Nearly four decades ago, both the United States and Belgium were stunned when each lost one of their most colorful and accomplished track & field heroes. Yet through it all, both nations found strikingly similar ways to celebrate the life of their fallen star. And in the end, the Prefontaine Classic, the Memorial Van Damme, and the accomplishments at the track & field performers Prefontaine and Van Damme continue to inspire may be the most fitting tribute to these two great athletes.

CA15

CA-VOL10-1_.qxp_Layout 1 4/30/15 9:18 AM Page 16

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:23 AM Page 17

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:23 AM Page 18

ÂŠ2014 New Balance Athletic Shoe, Inc.

SMOOTH JUST GOT FAST.

Fresh Foam gets fast with the Fresh Foam Zante. Data-driven design and intelligent geometries combine to create a light, fast ride. THIS IS #FRESHFOAM. THIS IS #RUNNOVATION.

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:23 AM Page 19

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:23 AM Page 20

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:23 AM Page 21

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:23 AM Page 22

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:23 AM Page 23

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:23 AM Page 24

ÂŠ2014 New Balance Athletic Shoe, Inc.

SMOOTH BY DESIGN.

With the Fresh Foam Boracay, data-driven design and intelligent geometries combine to create a smooth, continuous ride every time. THIS IS #FRESHFOAM. THIS IS #RUNNOVATION.

CA-VOL10-1_.qxp_Layout 1 4/30/15 11:22 AM Page 25

Tips from the Top: By Cait Chock

Coaches Dena Evans and Brad Hudson tell you how to come out winning in this or any cross country season With the NXN and Footlocker coming, we thought that this article made sense for our readers, and as coaches put together their reading lists for the 2015 cross country season, put this article on top of the list! Cross country season is upon us. For those racing, cross country offers particular challenges unlike those of the track and the roads, the most obvious being varied terrain. But there’s also a more powerful team component to racing cross country. Coach Dena Evans phrases it well, “Cross country races, in contrast [to track], are often a contest to see who slows down the least. Like an actuary manages and analyzes the financial impact of uncertainty and, more specifically, risk, cross country coaches must manage the competitive risks of a sport which often dares the participants to proceed fearlessly at early paces which are guaranteed to bring on the hurt.” Even for those who may not consider themselves cross country specialists, read on to learn just how much your overall fitness and running economy will improve by venturing into cross season. Cross country makes you stronger; a runner of any event will thrive on the increased strength. Here we talk to two of running's top coaches for their tips on training to race your best and learning how to make that training create a team atmosphere to get results beyond those of the individual. Dena Evans: Club director for New Balance Silicon Valley and codirector of the Bay Area Running Camp; 2003–2004 NCAA Coach of the Year (Stanford; XC/track), three-time IAAF World team coach, 2013 BUPA Great Edinburgh Cross Country International Team USA leader “Cross country coaches are really actuaries” ... and other observations about running well this fall 1 Start a workout with a fast interval. Like most coaches, I prefer athletes I work with to finish strong in workouts, and my default preference is that the intervals move slowest to fastest. This can breed confidence and the habit of finishing well. However, in preparing for cross country there’s a role for turning that smooth diagonal into a bit of a trapezoid. A 4x mile (or other length interval workout), where the first and the last ones are planned for a slightly faster pace than the middle two or more, can help prepare an athlete for the need to maintain composure even if the pace doesn't flow toward them like a slow tide. Physically, it can also mean the inevitable quick first mile doesn’t feel as hard, and instead, just merely fast. Huge difference.

Photorun.NET

2 Run workouts on varied topographical terrain. Cross country can be disruptive to runners who thrive on the rhythm of regular surfaces and straight lines. Venture from the track, bike path, or grass CA25

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:24 AM Page 26

field to a location where athletes get the chance to teach their bodies, muscles, and cardiovascular system to handle a bit of instability and undulation. It’s one thing to go on easy runs up and down hills, but learning how to navigate these obstacles and remain calm at race pace, or close, is worth practicing, even if the workout paces might need to be adjusted as a result. 3 Practice running in a pack. Some athletes are better at this than others, stemming from personality, experience with team environments in previous years (or lack thereof), or other reasons. Running in a pack is about patience, about relaxation even if you’re not the one completely in control of the pace, and about maturity when it’s appropriate to let the race evolve over the course of several kilometers rather than forcing the issue earlier than is wise. It’s easy to go at your own pace and push individually, stringing out on each interval or pace run. Occasionally subsuming that need to be in the driver’s seat, while gaining the confidence that will result in taking the wheel in later stages or future races, requires practice and trust. “Fearless and frantic” loses to “fearless and calm” every time. The more situations in which an athlete can feel calm, the better. Practice making these situations routine. 4 Always have collective and individual goals. Of course, each athlete is at a different spot, with different pace and place expectations for a particular race. However, sometimes these go straight out the window when the race does not unfold as planned. Even if you have only one teammate in a race, shared goals for how you hope to execute the race (some of my favorites include a commitment that every runner finish higher than their place at midway, or every runner passes at least one other competitor over the last X meters, etc.), can help provide needed motivation when things have gone to the dogs in terms of personal goals or planned splits. Cross country at its heart is a team sport. As distance runners, this is one of the best opportunities for the immediate connection to our teammates and their performances in a way that soccer players or basketball players take for granted. Success in these moments can often provide the most memorable snapshots of a distance runner's scholastic, collegiate, or club careers. Look for opportunities to find the same page to sing from and enjoy the process of creating the harmony.

26CA

5 You don’t have to be the low stick to make a difference. Ask any experienced cross country runner or coach, and they can often relate a tale where the fifth runner eked out a place with a final sprint that allowed the team to succeed by just that two-point swing, or a sixth or seventh runner pressed on and earned a tie-breaking spot that became crucial in the eventual score. In the heat of the race, you never know when the heat gets to a teammate up ahead or one turns an ankle and suddenly drops out. Sometimes, a frantic coach interrupts the pity party of a sixth or seventh finisher to suddenly inform them that they are now in scoring position. Regardless of what has gone on before race day, you never know. That’s why they run the races. Scratch and claw for every spot. First, it might make a difference on that very day, and secondly, mastering that competitive spirit might earn you individual honors once your fitness allows you to be on top of the line-up. Cross country runners are human beings, and as such, we cannot ever completely eliminate the unknown from the equation. Risks will always need to be taken, but with preparation, and the resultant confidence, each risk taken will seem more and more like a good bet.

Brad Hudson: Coach for Hudson Training Systems Elite, Author: Run Faster from the 5k to the Marathon: How to Be Your Own Best Coach 6 “Train for the specificity of it, meaning grass hills and dirt during specific endurance.” Grass and dirt require more strength and power than the flat tracks and road. It’s imperative to practice running hard on these surfaces, both for conditioning as well as foot mechanics. Extra ankle and lower leg mobility is required to traverse uneven surfaces, and it’s important to strengthen these areas to avoid injury. Hudson is a fan of uphill threshold runs as well as mixed hill runs. Bottom line: Get yourself used to running under the extra demands of varied terrain and doing so on hills. 7 “Use it to get tougher both mentally and physically by racing a season.” For those not in college or even affiliated with a team, running a cross country season is still valuable to your overall progress as a runner. Many of Hudson's runners are marathon or track specialists but still lace up and muddy up for cross country races. Gains in both strength and mental fortitude carry over regardless of your key event. 8 “Forget times and learn to feel the different speeds going up hills and down hills.” Grass, trails, inclines, and declines make times almost meaningless. For cross country, it all comes back to effort. Learning how to run hard and push yourself without a watch keeping you on track is an important skill for all runners. Times can help keep you accountable, but effort should be an even more reliable indicator. Cross country racers who learn to finely tune their effort level scale will see carryover into their track and road events. Specifically, by practicing your internal pacing gauge you'll learn to push when the watch isn't keeping you on point. 9 “Race as a team, train as team.” Cross country is remarkable in that it unites what’s typically an individual venture with a formidable team dynamic. The team atmosphere of cross country season is uplifting to the individual spirit and breeds improved performances as a whole. Having a team to keep you accountable when the pain of training and racing sets in is a keen motivator to remain focused and keep pushing. Similarly, hard workouts with shared pacing duties often “feel” easier, even though you're oftentimes running faster. Transferred over to race day, use that company at the starting line and throughout the course to get you to the finish line that much faster. 10 “Wear proper footwear: spikes and waffles.” There’s a technical side to racing and training for cross country that requires adequate footwear. With courses that see all conditions and weather patterns, it's crucial to have racing shoes that will give you the traction required to push off with maximum power. Need more incentive to wear the right shoes? They can be the difference between staying on your feet or face-planting. Take advantage of the ways Evans and Hudson have led their national and world-class harriers to the top. States Evans, “Mitigate that risk and be prepared for uncertainty this fall.” With preparation comes a podium.

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:24 AM Page 27

PERFORMANCE NUTRITION Focus on the drink By Cait Chock

Cait Chock wrote this article to urge us all to think about the importance of hydration and how poor hydration will affect even the most well-planned races.

There’s more to sports nutrition than food: Think liquids. Yes, hydration plays a critical role in the body’s ability to perform and function as it should. Interestingly, many common gastrointestinal ailments notorious for haunting runners can be traced to a mistake made in liquid timing rather than food choice. While imperative for distance runners, the importance of hydration can at times be overlooked or not stressed enough. Yes, most runners have had a good laugh over the “How hydrated are you? Check your urine color” charts, and humor aside, that’s one aspect to keep in mind. But hydration goes beyond simply water. “Prior to a marathon, I hydrate extremely well, especially two weeks out. That doesn’t mean specifically water though,” explains elite athlete Daniel Tapia of the ASICS Mammoth Track Club. “I make sure I consume a mixture of sports drinks like Cytomax Sports Performance Mix and PowerBar Recovery Sports Drink Mix to supplement needed or lost carbohydrates and electrolytes. Drinking plenty of water is great, but when we hydrate, we also lose a lot of carbs, proteins, and electrolytes through our urine. Thus, it’s important to also supplement with sports drinks.” Those electrolytes he speaks of, two of which are sodium and potassium, help regulate heart function. When you hear of people dying of overhydration, it’s typically because these two electrolytes were too dilute in the blood stream, due to drinking too much water. It should be noted that these extreme cases of overhydration are incredibly rare; much more often runners become dehydrated, but it’s important to stress the vital role electrolytes play. Just as with food selection and overall dietary habits, it’s often an individual process of finding the perfect hydration regimen for you. Especially for marathoners who must be taking in liquids during their workouts and races, experimentation to discover the right fit is key. In her transition to the marathon, Nike-sponsored runner Lisa Uhl shares, “This fall I’ve practiced taking fluid almost every long run and long workout ... The fueling while running has been the biggest adjustment. Fortunately, when I was training in Oregon with Jerry Schumacher, he had me start practicing this with Shalane and Kara during workouts, so it wasn’t completely foreign to me when I started training for Chicago.” Uhl relied on a 5K loop on which to do her long runs, taking fluids each 5K. Her preference is Gatorade’s Glacier Cherry. This choice came after trying a myriad of drinks and gels. It’s a matter of discovering what sits best in your stomach. For Hansons-Brooks runner Neely Spence-Gracey, that’s Osmo. “Osmo Nutrition Active is one of the first flu-

ids I was able to intake during a long run without having stomach issues. I find many sports drinks to be too sugary and full of crappy ingredients. This, in fact, was the reason why I was so attracted to Osmo in the first place: because of the natural and organic focus, yet scientifically proven to be effective for supporting my body as I train towards my goals.” But before anyone can expect their body to perform for a workout or race, it must stay in a consistently hydrated state. You can’t try to “make up” for not drinking anything throughout the day right before or during a run. Needless to say, if you’re dehydrated at the starting line, you’re already in a hole and more than likely a lost cause in that regard. “I use Osmo to pre-load on very hot days and the night before hot workouts,” shares Spence-Gracey. “Osmo Active I drink before and during long runs and workouts. Osmo Recovery is a staple, and I bake with it, put it in smoothies, add it to oatmeal, and create shaker bottle concoctions with various milks and juices because I need to rebuild my muscles and I never seem to get enough protein without the boost from Osmo.” In regard to digestive nightmares on the run, runners may be surprised that it’s the lack of adequate liquids wreaking havoc. If dehydrated, the already-sensitive tissues become even more damaged and lose their ability to digest. You see, during a run your body directs blood flow to the body’s major working muscles in the body rather than the stomach and intestines. At the moment, digestion isn’t its main priority, the physical exertion is. Performance nutritionist Krista Austin, Ph.D. explains, “If you get dehydrated, you can’t eat because you need blood flow into the stomach to digest.” This is where marathoners can get into the predicament of being unable to keep anything down; their body desperately needs the nutrients from fluids and gels, but with their stomach and intestines effectively shut down, things are either moved back up the esophagus or down in the other direction. Either way, the body doesn’t receive the necessary energy, and performance takes a nosedive. A similar situation occurs when runners experience gastrointestinal distress after long runs. It may be a sign they need to reassess their hydration model. With regard to nausea after these runs, Austin cites dehydration is often the culprit alone. Thus she warns, “You need to time your fluids just like you would your nutrients.” Stay hydrated on a consistent basis with water and electrolyte-infused drinks. You’ll run better and avoid some of those gastrointestinal nightmares. CA27

CA-VOL10-1_.qxp_Layout 1 4/30/15 11:29 AM Page 28

Want to RUN in

COLLEGE? This is what it takes:

Shayla Houlihan of the University of California, Berkeley By Cait Schock

Photorun.NET

This is part of our series WANT TO RUN IN COLLEGE? In this article we interview Cal Berkeley coach Shayla Houlihan. Shayla Houlihan is used to hard work: setting her sights on a big goal, then systematically figuring out the execution from point A to B. That natural drive and motivation fit perfectly in the world of distance running. Houlihan knew in her heart she wanted to be a coach. She also knew that to be the best coach she could be that would first mean improving her own times. Got the goal; next, the execution. A walk-on to the University of Northern Iowa, Houlihan rose through the ranks and earned a scholarship to the University of Utah, setting records in her wake. Houlihan then signed a contract with Brooks to run professionally and in 2010 was the fastest steeplechaser in the U.S. Racing in two USA Championships in addition to the 2012 Olympic Trials, Houlihan built up her coaching credentials as well as her PRs. Goal in mind; execution going marvelously. With a Master’s degree, working as the University of Utah’s assistant coach, Houlihan moved to the position of assistant coach in Arizona for Team Run Flagstaff. Houlihan brings to the table all the pieces to fully understand the athletes and the intense drive to be their own best selves. Now assistant head coach for both men’s and women’s cross country and distance track teams at the University of California, Berkeley (Cal), Houlihan shares how she’s able to expertly put all the pieces into place.

1 What catches your eye when it comes to

recruiting high schoolers? In what year do you start keeping a particular runner on your radar (sophomore, junior, senior)? There are so many different things that catch my eye. It might be an interaction with an-

28CA

other competitor after a race or an interaction with another teammate or even the way they communicate with their coaches. I’m constantly looking. At Cal we’re looking for someone that wants to be a part of a championship culture. A prospect that wants to kick butt in the classroom, cross country course, and track is the complete package! I start looking very seriously at juniors, but because of NCAA rules we can’t have much contact until July 1st going into their senior year of high school. I’m finding that year after year the recruiting process starts earlier and earlier for the top-end kids. Women generally want to have their decisions made earlier than the men, which is fine. We really try to make the recruits feel comfortable with their emotional timeline. It’s important to me that they make the right decision that will fit them for the next 4–5 years. This is a decision that’s going to affect the rest of their lives so it’s important to me to help [them] find their way.

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? I touched on that briefly in the previous question, but a prospect that can’t communicate, and someone that changes their priorities during the recruiting process. These individuals aren’t clear on what’s important to them and their future. My top men and women prospects for the 2014 class knew exactly what they wanted for their future, and those priorities didn’t change throughout the recruiting process. This made the recruitment process very easy because I knew that ulti-

CA-VOL10-1_.qxp_Layout 1 4/30/15 11:31 AM Page 29

mately Cal could provide all of their wants and needs for the next four-plus years.

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 lower miles or less intensity? I think this subject has a fine balance. There are some very good high school coaches out there that know how to balance both, which I find very important. It’s hard to say that a kid that has run low mileage and run super fast times is going to be a perfect pick-up. I think many college coaches do look for the kid that has lower mileage and faster times. A kid that can run moderate miles and moderate intense workouts in combination with circuits, hip mobility, is ultimately an athlete. Athletes make great runners, period.

4 Throughout the recruiting process, what

are some important tips you make sure to give the runner as they prepare for the upcoming transition to college?

During their final [high school] season, I tell them to have fun, enjoy their final races. I always want to make sure they are supportive of their high school. The track season is a good time to start getting more and more familiar and comfortable with each other. I act as cheerleader until after their last race. We will then start transitioning from their current high school coach to me, Coach Sandoval and Davis. Once again it’s a lot of communication between us, the prospect, and high school coach.

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

I’m the primary summer coach and cross country coach, which makes for a very easy transition. I individualize each week so they get a good idea of what we do on a daily basis once cross country season starts. My upperclassmen do a great job of connecting with the prospects ahead of time for a team camp they put on in Lake Tahoe over the summer. While in Tahoe they have the opportunity to learn all of the drills, strides, patterns of training, etc.

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? Communication. Hands down, communica-

tion. It has to happen in order for coaching to happen at its highest level. It may be as simple as stopping in my office between classes to express how classes are going, but it’s consistent and constant.

After freshman year, what’s your formula for successfully progressing the athlete through to the end of their collegiate career? I don’t know that there is necessarily a formula, but I think it once again is very individualized. Freshman year is hard. Ther’s such a big transition that has to happen. It also depends on what goals the athlete wants to achieve. I can’t force the workload or even work ethic of my stud 10Kers on an 800 meter person, but once goals are established anything is possible for that individual.

8 Having had a successful college career

that led to a professional career with Brooks, can you give some insight from the opposite perspective? What do you feel were some of the key factors that helped you succeed to such a level? Well, thank you, first of all! Being successful at the different levels was because I constantly worked on what I ultimately wanted to achieve for my future. I knew my sophomore year of college that I wanted to coach. From there on out I learned as much as possible about the human body. I also learned about the psychological aspects of the mind and how it functions during high-pressure situations. My goal was to be a Division I coach at an extremely competitive school in the PAC12. What steps did I need to take to get there? I needed a Master’s degree, experience with athletes, and to be faster at my own running. At this time I was a walk-on at the University of Northern Iowa. I had some work to do. By my fourth year I had improved my times so much that I was able to attain a scholarship, start my Master’s degree, and run my last year at the University of Utah. My fifth year I was able to qualify for the NCAA regional meet in the steeplechase and finished Year 1 of my Master’s! I was able to stay on with Utah as a volunteer assistant and do my training on the side. I kept getting better, [and] since I was still in school, I kept training. I finished my Master’s and didn’t get a coaching job, so that next year I stayed on with Utah and continued training. My daily life was simple: my workout, practice, more of my training, work until 2 a.m., repeat. I had my breakthrough. I was

Photorun.NET

CA29

CA-VOL10-1_.qxp_Layout 1 4/30/15 11:31 AM Page 30

undefeated in the steeplechase going into USA Championships. I signed my professional contract with Brooks the week leading into USAs. My contract was through the Olympic year so I decided to devote all of my time and energy to my training for the next two years. Brooks was great. Their vision of what the track & field world should be was the same vision I had for our floundering sport, but that subject is for another time. They allowed me to be able to be passionate on and off the track about verbalizing my views on racing and training. I still held close to me the passion I had for collegiate coaching. In this time I was able to coach all different levels of athletes and be around different types of coaches and coaching styles. I learned so much and am very thankful for that.

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-sofast?cm_mmc=Twitter-_-RunningTimes-_Content-HighSchool-_-FastTeens). Do you tend to agree with the major points made? Do you have any personal opinions or theories about high schoolers (boys and girls) training more and getting faster? Do you see this trend as continuing?

Photorun.NET

30CA

There’s no doubt that coaches and athletes alike know more than ever these days. It’s all accessible at their fingertips. I do think times will keep getting more and more competitive. This article struck a nerve with me because it doesn’t address the psychological aspects of what a toll it takes on teens growing up too early and [feeling] pressures that shouldn’t necessarily be there at their age. I think that’s the bigger issue here. It’s great that they are running fast, and I love watching it. It’s fantastic! What about when they need to start professional careers and they don’t have good enough degrees to get them jobs or no degree at all? The reality of professional running is that most cannot make it last past their late 20s. Then what? There are so many developmental things that are missed with skipping out on your youth and your college years. You need to learn how to communicate and work with others, research, write, the list goes on. To think that these young women are going to break the mold is a bit ambitious if you ask me. I hope they do, but the reality of it is such that you have to set yourself up for your future and what you want to attain for your life!

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:24 AM Page 31

CA-VOL10-1_.qxp_Layout 1 4/30/15 10:24 AM Page 32

HOK AONEONE.COM M AGDALENA BOULE T – 2014 USATF 50-MILE TR AIL CHAMPION

BOND

THIS IS NOT A SHOE.

I 4

THIS IS AN INVITATION. ON THE

SINGLE TR ACKS AND THE EIGHT L ANES, LET’S LINK-UP, L ADIES . THE BONDI 4 IS YOUR 9- OUNCE TICKET OF PERFECTLY ENGINEERED CUSHION, BALANCE AND TRACTION TO PUT THE WHEELS IN MOTION. TO GET A HEAD FULL OF STEAM AND CHARGE. AND ANYONE WHO STEPS IN FRONT OF THIS FLEET-FOOTED TRAIN THAT IS THE PONYTAIL EXPRESS, BEST STEP ASIDE OR GET RUN OFF THE TRACKS. LET’S GO.