ct&rn ctrn Late Spring 2016
The Payton Jordan Invitational at Stanford has a reputation as the place to get qualifying marks for middle and long distances for major championships. 2016 will be no different.
California Track & Running News Victor Sailer/www.PhotoRun.net
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Held in early April, the Carlsbad 5000 is an icon of the Southern California racing scene and the fastest 5K in the country. 2016 results can be found here: www.runrocknroll.com/ finisher-zone/search-andresults/?eventid=16 Photo by PhotoRun
Publisher’s Letter 4 Association News 5 A Fresh Take Workout As A Zen Moment Gear Trail Shoes Early 2016 Racing Shoes Spring 2016
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Sports Nutrition
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Eat Fat, Get Fat? Or Eat Fat, Get Healthy?
California Track & Running News is a magazine for members of the California and N. Nevada associations of USA Track & Field. Contact your region regarding changes of address and missing issues.
h o ka o n e o n e. co m
Central California Association — lawrencewatsonus@yahoo.com — www.central-california.usatf.org Pacific Association — 916.983.4715 — heikemansoor@aol.com — www.pausatf.org San Diego/Imperial Association — 619.275.6542 — sdi_trackandfield@sbcglobal.net — www.sdusatf.org Southern California — 562.941.2621 — info@scausatf.org — www.scausatf.org
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California Track & Running News Vol. 41 No. 2 Late Spring 2016
FORTIUS Media Group LLC Publishing Director Larry Eder Editorial Director Christine Johnson Holding Space LLC CTRNeditorial@gmail.com CT&RN Contributing Editors Cregg Weinmann Apparel, Footwear Reviews Dave Shrock Coaching Schools Mark Winitz Northern California Photographers Victor Sailer www.PhotoRun.net Association Consultants Dave Shrock, Cynci Calvin Pacific Lynell Glover Central Southern San Diego/Imperial Proofreader Marg Sumner, Red Ink Editorial Services Madison, WI Website Chuck Bartlett ADVERTISING Publisher Larry Eder FORTIUS Media Group LLC ph 608.239.3785 caltrackads@gmail.com Advertising Production Alex Larsen Alex Graphics acl3graphics@gmail.com www.caltrack.com
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CaliforniaTrackRunningNews @caltrackrn
I first competed at Stanford University in the fall of 1974. It was a JV cross country race (2.5 miles, I believe) and I fell while leading. I got up, dusted myself off, and finished in the top ten. Later, I ran college cross country meets there, which were an entirely different matter. The NCAA district meet had the PAC-8 back then and I remember seeing Sam Kimowamba and Henry Rono there one year when they ran for WSU. Another year, I ran a 5:00 minute first mile to lead Rono, who had started out slow. Later in that race, he and Alberto Salazar ran a near-4:12 final mile! I was about 3 minutes behind them at the time, so I could see them quite well. I was awed by their speed and strength. In 1980 at the Martin Luther King Games, I ran the 10,000m with just a day’s notice. I ran 33:20 and thus had a perfect view of Duncan McDonald, Danny Grimes, and the rest as they broke 29 minutes on that cool and windy day. I’ve spent the last three decades watching meets at Stanford: Meb Keflezighi’s 10,000m AR in 2001; Frank Shorter, Stan Mavis, and Ric Rojas dueling over 10,000m in 1980 at the open 10,000m at the MLK Games. I have a particular fondess for going to the Payton Jordan Invitational since Payton wrote us our first letter of congratulations when we launched American Athletics and then again when we took over California Track & Running News. Always gracious to me and patient with my questions at coaches clinics, Jordan was one of the grand old men of the sport. I’ll think of him and so many others when I settle in at the Payton Jordan Invitational on Sunday, May 1 for this year’s event. For me, it’s the official start of outdoor elite season. Regards, Larry Eder
California Track & Running News (ISDN #10986472), incorporating Pacific Athlete, is the official publication for the four USA Track & Field associations in California and Northern Nevada. It is produced, published, and owned by FORTIUS Media Group LLC, P.O. Box , San Jose, CA 95150, Larry Eder Publishing Director. All ad materials and insertion orders should be sent to Larry Eder at the address above. Fortiusmedia@gmail. com Phone 608.239.3785. Also please send PDFs of ad materials to Alex Larsen at acl3graphics@ gmail.com. Publisher assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher. Copyright © 2016 by FORTIUS Media Group LLC. All Rights Reserved. No part of this publication may be reproduced in any form without prior written permission of the Publisher. California Track & Running News is represented by FORTIUS Media Group, LLC which also represents members of the Running Network and runningnetwork.com
Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program. Let Us Hear From You! We welcome your suggestions, comments, and questions. Direct them to: Christine Johnson, Editorial Director 608.239.3787 CTRNeditorial@gmail.com Address Changes/Missing Issues Third class mail is not forwarded. Contact your local USATF association about address changes, duplicate mailings, or missing issues. See page 2 for contact information. Member of:
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association news Pacific Association
USATF Pacific has busy months ahead! Below you will find event summaries and links to top level Association, Regional and National events being hosted by USATF Pacific from May to August. There’s something for everyone! To explore the hundreds of other track & field, road racing, and cross county events being held in the Pacific Association, click on the calendar link in the top navigation bar at our website www.pausatf.org. YOUTH TRACK & FIELD June 11–12: The USATF Pacific’s Annual Track & Field Meet Championships will be held at Diablo Valley College in Pleasant Hill. www.pausatf.org/youth/youth-track-field-meet-schedule-and-results/ June 24–26: USATF Junior Olympic Regional Track & Field Championships will be held at Sacramento State’s Hornet Field. Athletes with the top eight marks in each event qualify for the National USATF Junior Olympic Track & Field Championships, also being held at Sacramento State University’s Hornet Field. www.pausatf.org/youth/2016-usatf-regional-junior-olympic-track-fieldchampionships/
July 2–3: Junior Olympic Regional Track & Field Combined Event Championships will be held at Diablo Valley College in Pleasant Hill. Athletes with the top 2 marks will qualify for the National USATF Junior Olympic Track & Field Championships, also being held at Sacramento State University’s Hornet Field. www.pausatf.org/youth/youth-track-field-meet-schedule-andresults/ July 25–31: The 50th Annual USATF National Junior Olympic Track & Field Championships will be held at Sacramento State’s Hornet Field. More than 8,000 youth ages 8–18, along with their coaches, families, friends, and teammates will be converging on Sacramento to compete against the best in the country in 2-year age divisions. These kids will compete like Olympians in an Olympic year! www.pausatf.org/youth/2016-national-jo-tf-champs-loc-page/
OPEN TRACK & FIELD June 19: USATF Western Regional Club Track & Field Championships will be held at UC Berkeley, and will be held in conjunction with USATF Pacific’s Annual Track and Field Championships Meet. One exception will be the 5,000m and 10,000m PA Championships events, which will be contested at the USF “Last Chance” Meet on May 20. www.pausatf.org/track-field/ usatf-pacific-open-track-field-championships-meet/ MASTERS TRACK & FIELD June 5: The Annual USATF Pacific’s Masters Track & Field Championships will be held at College of San Mateo. It will include the Steeplechase, four Relays, and Combined Events (Throws Pentathlon, M&W Decathlon, Women’s Heptathlon, M&W Pentathlons). www.pausatf.org/usatf-pacific-masters-track-field-championships/ MOUNTAIN, ULTRA, TRAIL August 27: The 2016 USATF National 50K Trail Championships will be held at Muir Beach in Marin County, and are being hosted by the Tamalpa Running Club. This challenging course is famous for its spectacular views of the Pacific Ocean and the skyline of San Francisco. It includes portions of the venerable Dipsea course, one of the oldest trail running events in the world.
USATF Pacific Board of Athletics Next Meeting on 5/17 (Tuesday) at 7:30pm To be held at Sacramento DoubleTree at Capital City Fwy and Arden. A phone-in option will be available. For full Board of Athletic meeting details: www.pausatf.org/about/meetings/
See page 6 for upcoming USATF Regional Clinics & Schools Late Spring 2016 • ct&rn 5
association news President, USATF Central California
Lynell Glover
Central California USATF
Greetings. It’s hard to believe that another outdoor track season is upon us. 2016 will be an exciting year for USATF Central California. We will host the USATF Junior Outdoor Track and Field Championships, in addition to hosting the USATF Region 14 Championships. As a matter of growth and development, a number of clubs have committed to manage or host track meets this season. This is something that we haven’t seen in years. We’ve also seen a boost in youth athlete membership and club applications. Yes, that means more local meets and competition for our members. All of this is cause for celebration, but before we do so I want to encourage others to take a stake in keeping the momentum. Start, join and/or promote a youth, open or masters club near you. The results of your sacrifice and efforts today will leave a lasting impact on our communities.
CENTRAL CA SCHEDULE
Sat., 5/14— Bridging the Gap Track and Field Meet - Fresno 8:30 am Field / 9:00 am Running Hosted by Fresno Flyers Track Club. Sanctioned by USATF Central Cal Sat., 6/11— Central Association Youth JO Championships Fresno Pacific University Sign up at www.Athletic.net Th–Sat., 6/30–7/2 — Region 14 Youth JO Championships Fresno Pacific University. Multi / Track & Field. Sign up at www.Athletic.net For more information on Central California USATF, visit: www.usatf.org/associations/info.asp?associationNumber=46
San Diego Imperial USATF Wed., June 8 — University City High School Jim McCarthy at gimimac@sbcglobal.net
Cost: $5 per Event for Pre-Registration, $7 day of event
Wed., June 22 — San Diego Mesa College
Registration begins at 5:00pm. Events begin at 5:30pm (Field) and 6:00pm (Running). Track Events Contested: Hurdles (100m or 400m); Mid-Distance (800m to Mile); Sprint (100–200m); Long Sprint (400m); Distance (3000–5000m) Field Events Contested: Shot Put, Long Jump, High Jump
Wed., July 13 — San Diego State University Sheila Burrell at sburrell@mail.sdsu.edu Wed., July 20 — Sweetwater High School Tim Latham at robert.latham@sweetwaterschools.org General Meet Information: All ages and abilities are welcome. You may compete in any or all of the meets.
Complete details available on the web at www.summernightstrack.com/index.html
UPCOMING USATF REGIONAL CLINICS & SCHOOLS
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June 20–23 — USATF Emerging Elite Coaches Camp, Olympic Training Center, Chula Vista Open to coaches of all levels who want to extend their knowledge of our pot events in endurance, jumps, sprint/hurdles, and throws. www.usatf.org/Resources-for---/Coaches/Coaching-Education/Special-Programs/2016/Emerging-Elite-Coaches-Camp.aspx July 5 — USATF Trials SuperClinic, Urb Student Union, University of Oregon Don’t miss out on hearing from Olympic caliber coaches how they train athletes to qualify for the Trials! www.usatf.org/Resources-for---/Coaches/Coaching-Education/Special-Programs/2016/USATF-Super-Clinic.aspx July 18–23 — USATF Level 2 School, Marian University, Indianapolis Available to all Level 1 coaches who want to focus on event specific training for a week period. A career-transforming experience! www.usatf.org/Resources-for---/Coaches/Coaching-Education/Level-2-(1)/2016-Level-2.aspx August 6 — HOKA ONE ONE Endurance Crossroads Clinic, Sacramento City College Start your Cross season with information and inspiration from some our nation’s and region’s best coaches! www.pausatf.org/coaches/endurance-cross-roads-clinic/”Click here for further information and registration
a fresh take
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Phoebe Wright
www.RunBlogRun.com
Workout As A Zen Moment
Track workout: Phoebe (blue shorts), Zeyituna (green jacket)
I picked up a 2:01 Ethiopian training partner last week. That sounds weird—and it is. 2:01 800m women are rare, and yet I had one randomly move to Seattle and randomly ask to train with me! What a gem, right? I have no clue where she came from or why she’s in Seattle. All I know is that she’s here, she wants to run well, and she’s good. She asked me when and where to meet for practice. I gave her the deets and crossed my fingers that this wasn’t some daydream of mine. It wouldn’t be the first time I was let down by a daydream that I confused with regular life. The day came, and I tried to explain the workout to her. It quickly became apparent that Zeyituna does not know English that well yet. And I don’t even know what language she is speaking, let alone a word or two in it. I charades-ed “4 sets of 3x300m with a minute rest, and 4 minutes between sets.” It was unsuccessful. Probably because of my ‘charades’ skills. I was also describing the workout really obnoxiously loud over and over, like that would help. Now I’m kind of embarrassed at the charades-ing/loud talking. To be fair, I could not have picked a harder workout to try to act out. I was getting confused on the set and rep numbers, and I am proficient in English (well, for the most part—aside from making up words like “charades-ing”) I eventually gave up and said, “Ok. Start here in 1 minute.” She nodded. We ran together for the workout. She hung on every interval. Halfway through the workout I was thinking to myself that Zeyituna has no clue how far or how fast or how much recovery she will get when she lines up. All she knows is that when we are about to start the interval. That sounds ABSOLUTELY TERRIFYING! What’ss she thinking about if she cannot think about the remaining number of meters left in the interval? How does she know she can handle the pace? Or when the workout will end? Or if her butt will fall off?!
I was thinking about how much anxiety that would cause me. I live in a world where I want to feel a sense of control. Not knowing anything about the immediate future really messes with my need for a false sense of control. Then, during my delusional state on the 4th set, I changed my thinking. Having no clue how far or how fast you are about to run is actually ABSOLUTELY AWESOME! (I’m not exactly sure if it’ss awesome, or if I was just that delusional, FYI. But it was definitely food for thought.) Zeyituna knows she wants to run faster than me during a race, so she has to be able to run at least as fast as I do during a workout. If I’m running the workout without stressing, then there’s no need for her to stress. She just has to keep up. We are in it together. There’s no thinking or pacing or anxiety about being able to finish the workout. It’s an exercise in faith and self-confidence. And that’s freeing. She’s truly in the moment, with no distraction of results or expectations. There is only right here, right now. In a way, it’s exactly how a race would be. Or at least how I would want to approach a race. When I line up, I assume I have weaponry and a skill set better, or at least comparable, to every woman on that line. If someone goes out too fast for me, it’s also too fast for her, so we are going to have fight through the same struggles. It makes it so simple. It’s like a race plan of “beat her” which is racing simplified. And it’s refreshing. How ironic. If you let go of your compulsive need to be a control freak, you gain control of the moment. Thank you, Zeyituna.
How refreshing it was when I found Phoebe Wright’s blog. I wasn’t t sure what I was expecting, but I was blown away. I see something new each time I read one of her pieces. She introduces me to a new way of looking at something. Moments of clarity and grace (I’m not sure where I grabbed that from), moments of candor, moments of frustration, and moments of zen. Wright captures all of those. More importantly, she shares them by writing. Her style is unencumbered, a bit like an e.e. cummings poem, which is the greatest compliment I can think of right now. I’ve asked Phoebe to write a weekly column on anything on running. I want to see where she goes with it. I hope you do, too. —Larry Eder, RunBlogRun
SHOE REVIEW by Cregg Weinmann
Trail Shoes Early 2016
Here’s our semi-annual look at a sampling of shoes designed to grip and tame trails: some for training, others for faster running. The mix includes 5 new models and 3 updates. Trails vary considerably, and not surprisingly so do trail shoes. It’s a good idea to match your shoes to the running you’ll be doing. If you like protection on the roads, start with Responsive Trail shoes. If you like speedier Performance shoes on the road, Performance Trail may the best place to start. As always, this review is a starting point in your search for your best trail shoes. Follow it up with the help of a Specialty Running retailer whenever possible. And don’t forget to check www.runningproductreviews.com for periodic updates and special features.
361º Ortega $120
The new 361º Ortega brings the brand’s technology to the trail. The upper is closed mesh with no-sew welded overlays supporting the shoe, an extended saddle that’s light and secure. A traditional toe bumper, rearfoot and eyestay supports, and a full rand add security and protection, and an external thermoplastic heel counter adds stability. The midsole is low-profile, molded EVA, with 361º’s Qu!ckfoam element lending extra cushioning. The outersole is low-profile carbon rubber, textured for grip, in a thin configuration that’s surprisingly tough. The forefoot of the outersole is bonded to a spongy layer of polyurethane, adding a bit more cushion to the ride as well as an ability to conform to the trail surface. The combination of quality materials, efficient design, and a comfortable and adaptive ride make the Ortega a worthy contender for trail performance. “Snugs well to the foot with good protection. Sure-footed on the trail, and does really well getting there, too.” Responsive Trail NEW Sizes Men 6–12,13,14; Women 5–12 Weight 11.5 oz. (men’s 11); 9.4 oz. (women’s 8) Shape semi-curved Construction Strobel slip-lasted Recommended for medium- to high-arched feet with neutral biomechanics
Brooks Pure Grit 4 $120
The Pure Grit is the lightest of Brooks’ trail running shoes. The upper is a tight, closed mesh with 3D-printed overlays providing some structure and a layer of protection. The supportive midfoot strap (Brooks calls it the Nav band) adds a snugger midfoot fit, while still flexing enough to accommodate differences in foot volume. The chassis carries over from Round 3: a low-profile layer of BioMoGo foam with DNA added to the mix for very good cushioning. A forefoot rock plate between the midsole and outersole offers protection from rocky trails. The outersole features the same hexagon-shaped lugs, as their bite tames trails efficiently and effectively. The Pure Grit 4 is a solid performer that fits well, performs well, and carries the Brooks trail tradition well. “Good, close fit all around. Flexible enough with decent traction. They did a great job for my weekend trail runs.” Performance Trail Updates Pure Grit 3 Sizes Men 8–13,14; Women 5–11,12 Weight 10.9 oz. (men’s 11); 8.8 oz. (women’s 8) Shape semi-curved Construction Strobel slip-lasted Recommended for medium- to high-arched feet with neutral biomechanics
HOKA ONE ONE SpeedGoat $140
The new SpeedGoat sports geometry and traction designed to go as fast as you can, thanks to the developmental input of Ultra trail star Karl Metzler. The upper is a tough minimesh with lacing that extends down to the toe for extra security. No-sew overlays lend support overall and add a bit of design flair while keeping it light. A traditionally stitched toecap features an added layer of ground rubber for abrasion resistance and protection. The ankle collar is cushy and improves the heel fit. The midsole is a soft, thick layer of injected EVA that absorbs shock and conforms to the terrain for a protective and sure-footed feel, in combination with its 5-millimeter geometry, and is resilient enough for good response and durability. The outersole is a luggy profile of Vibram® Megagrip® rubber—a new compound and partnership for the brand—that offers really good traction. The SpeedGoat succeeds for runners looking for traction, cushion, and a snug, secure fit to finish fast. “Looks sports-car fast. I really like how easy the upper is to open up and then tighten down on the shoes. The midsole [is] cushy and protective; the traction is just right.” Performance/Racing Trail NEW Sizes Men 6–13,14,15; Women 5–12 Weight 10.3 oz. (men’s 11); 8.2 oz. (women’s 8) Shape semi-curved Construction Strobel slip-lasted, EVA Strobel board Recommended for medium- to high-arched feet with neutral biomechanics
Mizuno Hayate 2 $110
With its effective construction, fun graphics, and strong trail performance, the Hayate has been a breath of fresh air for Mizuno trail running. Round 2 takes a bit more traditional approach, at least in appearance, while maintaining the strengths of the original. The upper is open mesh with traditional, supportive overlays and a full rand—simple, but protective. The midsole maintains the Waveplate and U4ic foam from the original, thanks to its effective ride and stability on both road and trail. The outersole continues,too; its luggy traction works equally well on hard-pack, loose, and muddy trails. The compound is quite durable, so pavement isn’t a problem. The Hayate remains a quality choice for the trails, especially if Mizuno is on your favored brands list. “The upper is totally different from before, with a stretchier feel, though the support strapping holds the foot nice and secure. The ride feels about the same as before, and the traction makes it a real trail shoe.” Performance Trail Updates the Hayate 2 Sizes Men 7–13; Women 5–12 Weight 9.7 oz. (men’s 11); 7.9 oz. (women’s 8) Shape semi-curved Construction Strobel slip-lasted Recommended for medium- to high-arched feet with neutral biomechanics
New Balance 910 v2 $110
The effectiveness of the New Balance trail running line has satisfied runners in every strata of the running world. The 910 is one of several New Balance everyday trail runners that handle terrain, mileage, and the elements effectively. The upper is an engineered mesh that vents well, and keeps it light with no-sew overlays but also protective at the toe, thanks to an additional overlay layer called Toe-Protect. The support of the upper is good, with the overlays forming a complete rand, connecting effectively to the heel counter. The eyestays and external ankle collar are reinforced with zig-zag stitching. The midsole is a healthy chunk of RevLite foam with its lively feel and good durability. The outersole is full-length rubber that features triangular lugs that have a nice bite on the trail without being overly tall on the road. The Rock Stop plate provides protection on uneven trails without making the forefoot overly stiff. The 910 v2 continues to offer the performance expected of the line, maintaining its traction, ride, and value. “Fit snug in the heel, roomy up front. Comfortably well-cushioned with grippy traction.” Responsive Trail Updates the 910 v1 Sizes Men 7–13,14,15,16; Women 5–11 Weight 11.4 oz. (men’s 11); 9.1 oz. (women’s 8) Shape semi-curved Construction Strobel slip-lasted, EVA Strobel board Recommended for medium- to high-arched feet with neutral biomechanics
Nike Zoom Terra Kiger 3 $125
The Zoom Kiger and its sibling, the Zoom Wildhorse, represented a much needed trail running reset for Nike. Round 3 features some finetuning to a solid performer. The upper has been lightened a bit, and uses engineered mesh. The most significant changes up top are overlays which are thin and printed on the surface, and the mesh is closed at the base of the upper, essentially forming a rand without using additional material. The midsole maintains the low-profile, 4-millimeter geometry that has been so successful for the Kiger, as it is substantial enough to cushion well on all surfaces. The outersole is little changed from Round 1: chisel-pointed tread in a sticky rubber compound that’s still tough enough for even bituminous surfaces, though best offroad. The combination of low-profile geometry, light weight and good traction make the Terra Kiger great for faster trail running.
BEST SHOE TRAIL
EARLY 2016
“Secure upper with good toe room. Flexible, light, and fast. It’s fine for dirt trails, but it’s no bushwhacker.” Performance Trail Updates the Terra Kiger 2 Sizes Men 6–13,14,15; Women 5–12 Weight 9.0 oz. (men’s 11); 7.4 oz. (women’s 8) Shape semi-curved Construction Strobel slip-lasted, EVA Strobel board Recommended for medium- to high-arched feet with neutral biomechanics
Saucony Nomad TR
$110 The Nomad TR is the first new trail running shoe from Saucony since the introduction of the Peregrine four seasons ago. The Nomad offers several features that differentiate it from its off-road siblings and add value to Saucony’s trail line. The upper is closed mesh with no-sew overlays, Pro-Lock secures the midfoot, and a D-ring at the bottom of the laces facilitates the use of gaiters. The midsole features 4-millimeter geometry and a low-profile setup of Power Grid foam for responsive cushioning and good flexibility. The outersole employs a newly designed tread of elongated diamond-shaped lugs that flex laterally to conform to the trail. The flat bottom adds stability to the foot plant, and the tack of the rubber offers additional grip. The Nomad TR successfully fills the gap in Saucony’s RAW collection, and its versatile traction, adaptable fit, and good protection earned it our award for Best Trail Shoe for Winter 2015–16. “Roomy fit, but without feeling sloppy. Traction is subtle but effective, with a smooth feel on trail and road. I was impressed by both the fit and the performance.” Performance Trail NEW Sizes Men 7–13,14; Women 5–11,12 Weight 11.2 oz. (men’s 11); 8.9 oz. (women’s 8) Shape semi-curved Construction Strobel slip-lasted Recommended for medium- to high-arched feet with neutral biomechanics to mild overpronation
TrekSta Alter Ego Star
$110 TrekSta has shown that a consistent, single focus on trail performance can bring dividends to a brand. The new Alter Ego Star debuts with an upper of tightly woven mesh with 3D-printed overlays providing much of the upper’s support, and traditionally stitched overlays at the toe, heel, and from the eyestay to bolster the fit, especially in the forefoot. The forefoot has a pronounced asymmetrical shape that mimics the foot’s, along with similarly skewed lacing. These features will improve the fit for many feet. The midsole is a high quality, single-density EVA wih excellent flexibility, without sacrificing protection. The outersole is a sticky rubber compound called Hypergrip, but the variety and shape of the lugs adds as much to the effectiveness of the sole’s grip. The Alter Ego Star provides fit, traction, and protection for top-notch trail performance. “They were shaped like my foot, so they fit great. Really good traction, not too heavy, plenty of cushion. They covered all of the bases.” Responsive Trail NEW Sizes Men 8–13; Women 6–10 Weight 11.4 oz. (men’s 11); 9.1 oz. (women’s 8) Shape semi-curved Construction Strobel slip-lasted Recommended for medium- to high-arched feet with neutral biomechanics
Cregg Weinmann is footwear and running products editor for the Running Network LLC, which is solely owned by FORTIUS Media Group, LLC. The Running Network and its partners provide daily reviews of product via www.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 Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.
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SHOE REVIEW by Cregg Weinmann
Racing Shoes Spring 2016 Time to own up: You want to run fast or you probably wouldn’t be reading about racing shoes. Here’s our look at Spring racing shoes that are suitable for your fastest road running, whether it’s a mile or a marathon. All eight shoes are updated models—tried and true—thanks to the brands’ commitment to the need for speed. It’s always a good idea to adapt to racing shoes before wearing them in an important race. They’re more minimal than traditional training shoes so there’s less protection. While the physiological benefits from wearing racers vary from runner to runner, there are benefits. The shoes offer psychological benefits as well since light shoes make you want to run fast. Bottom line: What can racers mean for the time on the clock? A general rule of thumb is one second per ounce (of shoe weight) per mile—though it’s not just about the shoe. Here’s hoping that your training, shoe choice, and pace judgment align for some great races.
adidas Adios Boost 3 $140
The tough and responsive Adios has been the workhorse of the adidas racing shoe line. The upper receives the most attention in Round 3, because the other components have performed so well. The upper’s fit is a bit closer in the forefoot. The toe rand is notched for better flexion and has a thinner synthetic suede material than Round 2. The midsole is unchanged: Boost foam sculpted for efficiency that manages road distances ranging from the mile to the marathon. The outersole is Continental rubber, here thinned to shave weight while also improving the flexibility and traction of the sole. These incremental changes add up to an even better racer. “Snug in the heel and with enough room in the toes. Nice, low feel with a bouncy and responsive ride.” Updates the Adios Boost 2 Sizes: Men 7–13; Women 6–11 Weight: 8.9 oz. (men’s size 11); 7.1 oz. (women’s size 8) Shape: semicurved Fit: snug heel, close forefoot Construction: Strobel slip-lasted Range: efficient runners: up to a marathon; heavy strikers: between 15K and 25K
ASICS HyperTri 2 $100
The HyperTri, ASICS’ response to the needs of triathlon racing, is a close relative of the Gel HyperSpeed. Round 2 of the HyperTri maintains its triathlon-specific features while improving others. The graphics have changed a bit, and the closed mesh upper is a stretchier mesh with no-sew overlays replacing the traditional toe construction. Sockless wear is no problem, and the included stretch laces make for speedy transitions, though a traditional lacing option is also available. The midsole continues with its bouncy, cushioned feel but additional drainage ports have been added (discretely), so they’re there if required. The outersole is similar to its debut version, but with a touch more forefoot coverage. Even so, the shoe nets out at a few fractions of an ounce lighter. The HyperTri 2’s fit, ride, and versatility make it an excellent choice for one event—especially if it’s the third one in a series. “Snug but forgiving fit, with a smooth, comfortable feel against the foot. Drainage works great (even improved from Round 1). Plenty of cushioning for me to set a best time for the half marathon.” Updates the HyperTri Sizes: Men 6–13,14; Women 5–12 Weight: 6.6 oz. (men’s size 11); 5.4 oz. (women’s size 8) Shape: semicurved Fit: snug heel, close but stretchy forefoot Construction: Strobel slip-lasted Range: efficient runners: up to 30K, possibly a marathon; heavy strikers: between 10K and 25K
Mizuno Hitogami 3 $100
The Hitogami has become one of Mizuno’s most versatile racing shoes, splitting the difference between an ultralight training shoe and a really good racing shoe. The upper employs a semi-open, nonstretch mesh, with good support and a sleek-looking, sublimated design. The already-spare traditional toe and lace throat overlays of Round 2 have been pared back a bit and softened. As is often the case with Mizuno’s most effective shoes, the midsole continues with the low-profile chassis from Round 1 on the strength of its protection and good response. The outersole continues, its durable traction at home on the roads as well as on smooth, natural surfaces. The bottom line is that the Hitogami 3 is lighter, but with same performance that the shoe’s fans have come to expect. “Fits close, but smooth. Plenty of protection, nicely flexible, and feels fast.” Updates the Hitogami 2 Sizes: Men 7–13,14,15; Women 6–11 Weight: 8.4 oz. (men’s size 11); 6.6 oz. (women’s size 8) Shape: semicurved Fit: snug heel, roomy forefoot Construction: Strobel slip-lasted Range: efficient runners: up to a marathon or beyond; heavy strikers: between 15K and 30K
New Balance 1400 v4 $100
The 1400 was a right-place, right-time shoe that effectively defined a new profile for New Balance. Round 4 offers some incremental improvements, while maintaining its many strengths. The upper is closed mesh with welded overlays, sporting brightly colored, sublimated graphics. You can’t miss it. The support is better than Round 3 thanks to the revamped forefoot overlays that extend to the bottom of the lace throat. The midsole has the requisite changes to the molding, but continues to feature the effective cushioning and resiliently snappy ride the shoe is known for. The new 10-millimeter drop is better suited to a variety of runners, requiring little adaptation to its low profile. The redesigned outersole has a slightly better combination of traction and durability, plus a little more flexibility in the sole unit. The 1400 v4 solidifies its heritage of performance, versatility, and value. “Familiar fit. Works very well. Nicely cushioned without being too much shoe.” Updates the 1400 v3 Sizes: Men 7–13,14; Women 5–11,12 Weight: 7.9 oz. (men’s size 11); 6.2 oz. (women’s size 8) Shape: semicurved Fit: snug heel, close forefoot Construction: Strobel slip-lasted Range: efficient runners: up to a marathon; heavy strikers: between 10K and 25K
BEST SHOE Racing Shoe SPRING 2016
Nike Zoom Streak LT 3 $80
The Zoom Streak LT 3 is the latest iteration of an iconic Nike racing shoe. The fit and feel are spike-like, in keeping with the shoe’s speedy reputation, and it’s now nearly an ounce lighter in a men’s size 11. The upper is a minimesh with no-sew overlays and a glove-like fit. The overlays at the toe are minimal but effective, and the lace throat and internal saddle really hold the foot well. As in previous versions, the midsole is a low-profile design, here resculpted to take advantage of its geometry to best effect, rounding the edges to save weight and position the foot for toe-off. The outersole is carbon rubber in the heel with blown rubber in the forefoot, each segmented to allow the foot to move efficiently. A TPU shank gives some structure to the sole. Its light weight, spike-like fit, and reasonable price were enough to earn the Zoom Streak LT 3 honors as our Best Racing Shoe. “Great sock-like fit. You hardly know it’s there. More cushioning than you’d expect, but it’s certainly for races only—races you hope to blaze.” Updates the Zoom Streak LT 2 Sizes: Unisex 4–13,14,15 Weight: 5.1 oz. (men’s 11) Shape: semicurved Fit: snug heel, close forefoot For: medium- to high-arched feet with neutral biomechanics Range: efficient runners: up to a marathon; heavy strikers: up to 10K or beyond
Pearl Izumi EM Road N0 v2 $100
The Pearl Izumi E-Motion line has inched forward with minor changes to its shoes—a testament to its solid reputation. The EM Road N0 v2 (version 2 of the Neutral zero-drop racer) is a racer/trainer reserved for your fastest running. The upper is small minimesh supported by no-sew overlays pared down a bit from Round 1 to save weight. A saddle-like framework snugs the foot gently, but effectively. The midsole features the same zero-drop geometry as the original, but with a healthy chunk of foam underfoot (though it’s still low to the ground). The outersole is a slightly trimmed-down version of Round 1’s, saving weight without noticeably affecting traction or durability. The result is a reliable racer that can manage fast running, whether it’s in speed sessions or on race day. “Good, close fit with a smooth feel against the foot. Not an everyday shoe by any means, but for racing it served me well.” Updates the EM Road N0 Sizes: Men 7–12,13,14; Women 5–12 Weight: 6.4 oz. (men’s size 11); 5.3 oz. (women’s size 8) Shape: semicurved Fit: snug heel, roomy forefoot Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics Range: efficient runners: from 30K up to a marathon; heavy strikers: between 10K and 20K
Saucony Type A $100
For the past decade and through six updates, the Type A has epitomized Saucony racing. This version, while not entirely new, is a numerical reset. The upper sticks with yet another closed mesh, though it has a breathable, cross-hatched pattern that’s pretty supportive on its own. Flexfilm overlays from mid- to rearfoot keep the foot well-secured. The toecap keeps the fabric off the toes effectively, yet unobtrusively, allowing great flexibility in the process. Open mesh linings work well for sockless use and drain effectively in warm or wet conditions. The midsole is unchanged: 4-millimeter geometry and low-profile stack height. The ride is responsive, with decent protection. The outersole retains two excellent compounds: proven XT-900 rubber in the heel and iBR+ injected blown rubber in the forefoot. What impresses most about the Type A in this round is the continued attention to detail, protection, and performance—all for the same price. “Great fit, with or without socks. Really responsive without beating you up. Reliable on race day, as I’ve come to expect.” Updates the Type A6 Sizes: Men 4–13,14; Women 5–12 Weight: 6.1 oz. (men’s size 11); 4.9 oz. (women’s size 8) Shape: semicurved Fit: snug heel, close forefoot Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanic Range: efficient runners: from 30K up to a marathon; heavy strikers: between 15K and 30K
Skechers GOMeb Speed 3 2016 $125
Each version of the GOMeb Speed coincided with an impressive exploit by its namesake, and that continues as Meb Keflezighi earned a spot on the 2016 U.S. Olympic team. The Speed 3 2016 features a new upper and midsole foam, either one of which might be called a major upgrade. The upper is a new, knitted design that flexes well with the foot, yet holds it securely. The interplay of contrasting colors in its knitted design adds noticeable visual appeal. The fit is both roomy enough and snug enough to secure the foot effectively, thanks to its stretchy nature. The midsole features a new foam formulation that has a livelier feel to it. The midsole tooling remains the same as does the embedded plate, adding its responsive and stabilizing feel. The outersole is also as before: just a few dots of carbon rubber, the remainder toughened foam. The versatility of the GOMeb Speed is improved in the 2016 version: better protection, more responsive, and after all, who doesn’t want to be like Meb? ”I was surprised by the stretchy fit. It was snug enough, but allowed my foot room to move. Nice mix of well-cushioned and responsive.” Updates the GOMeb Speed 3 Sizes: Men 6.5–13,14; Women 5–10,11 Weight: 7.9 oz. (men’s size 11); 6.4 oz. (women’s size 8) Shape: semicurved Fit: snug heel, close forefoot Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics Range: efficient runners: from 30K up to a marathon; heavy strikers: between 12K and 25K
Cregg Weinmann is footwear and running products reviewer for FORTIUS Media Group, LLC. He can be reached via email at shuz2run@lightspeed.net Copyright © 2016 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.
sports nutrition
by Nancy Clark, MS RD CSSD
Eat Fat, Get Fat? Or Eat Fat, Get Healthy?
8 ct&rn • Late Spring 2016
Remember when the Eat fat, get fat mantra prevailed? Runners avoided fat like the plague. They ate poached fish, dry salads, and steamed vegetables in efforts to reduce the risk of getting fat— to say nothing of having a heart attack. Unfortunately for many of these fat-avoiding runners, dieting went awry. Fat-free foods left them unsatisfied, with gnawing hunger and a relentless drive for fat-free frozen yogurt (fat-free = calorie free, right?) or (what the heck) a pint of Ben & Jerry’s Chunky Monkey Ice Cream. They ended up gaining, not losing, weight. Nutrition professionals learned a lesson: advising Americans to eat less fat led to the unintended consequence of eating more sugar. A big mistake. Hence, the new 2015 Dietary Guidelines recommend we include health-promoting poly- and monounsaturated fats in our meals—but still limit the artery-clogging saturated fats from greasy meats and
fatty junk foods. Given that Time magazine reported that butter is back and the Paleo diet embraces coconut oil (high in saturated fat), many runners are left wondering whom to believe. Can we really eat foods rich in saturated fats without hurting our health? This article addresses issues related to dietary fat and your sports diet.
has some “bad” fats. To date, research on the health risks or benefits associated with longterm intake of coconut oil is sparse. Hence, you want to ask yourself, ”Why would I want to trade extra virgin olive oil (known to be health-promoting) with coconut oil (with questionable health claims)?” What percent of my calories should come from fat?
What about coconut oil? Is it better than olive oil? All fats contain a variety of monounsaturated, polyunsaturated and saturated fats in varied proportions. The harder the fat —butter, beef lard—the more saturated it is. The softer/more liquid the fat (avocado, olive oil) the better it is for your health. Coconut “oil” (called an oil because it is from a plant, but it is solid at room temperature) has some “good” fats, but it also
The percent of total calories that should come from fat is whatever is left after consuming a foundation of grains, fruits and vegetables to fuel your muscles, and adequate protein-rich foods (lean meat, fish, beans, low-fat dairy, soy) to build and repair your muscles. The percent of total calories from fat is less critical than the type of fat. The 2015 Dietary Guidelines recommend no more than 10% of calories come from
NEED FOOD HELP? Don’t let nutrition saturated fat. That means, if you eat 2,000 calories a day (a reducing diet from most runners), you can choose 200 calories (22 grams) of saturated fat a day. Ideally, you will choose foods rich in nutrients, such as 2% milk (3 g sat-fat per 8 ounces); low-fat cheese (3–6 g sat-fat per ounce), or hardboiled eggs (1 g sat-fat per egg)—not on empty-calorie butter (7 g sat fat per tablespoon) or coconut oil (12 g sat-fat per tablespoon). Unsaturated fats knock down inflammation. For athletes, who damage muscles during hard exercise, reducing inflammation can enhance recovery. Hence, you want to eat healthy fats—extra virgin olive oil, avocado, all-natural peanut butter, nuts, and salmon. These fats are not only anti-inflammatory, but also needed to absorb vitamins A, D, E, and K. Plus, they help food taste better. Enjoying some healthful fat in each meal makes the meal yummier and more satisfying—and easier for you to avert hankerings for decadent desserts. NOTE: While unsaturated fats can be health promoting, they are calorie-dense. One tablespoon of oil has 120 calories. Eat fats in portions that fit within your calorie budget!
peanut butter to the breakfast and you will be truly content. Similarly, a salad with fatfree dressing can leave you hankering for cookies—unless you toss in some quality calories, such as avocado, chopped walnuts, tuna, and extra virgin olive oil. Including some health-promoting fat in each meal and snack might actually help save you calories in the long run.
be your missing link...
This book helps active people:
Should I avoid peanut butter because it’s so high in fat?
Are fat-free foods, like skim milk and fatfree salad dressing, wise additions to a sports diet?
No! Research suggests people who eat nuts and peanut butter are not fatter than people who avoid those foods. While the majority of calories in peanut butter do come from fat, the good news is the fat is primarily poly- and monounsaturated (only 1 g sat-fat per tablespoon all-natural peanut butter). Hence, peanut and other nut butters protect against heart disease and diabetes, two diseases related to inflammation. Like all fats, enjoy nut butters in portions that fit within your calorie budget. I consider peanut butter to be one of the best sports (and diet) foods around, not just because it knocks down inflammation, but because it’s yummy and satiating. That is, a lunchtime low-fat turkey sandwich leaves me hankering for dessert, but a peanut butter and honey sandwich leaves me feeling satiated for several hours; no snacks needed!
The answer to that question depends on what other foods are in the entire meal. The goal is not fat-free meals! That is, a fat-free breakfast of Cheerios and skim milk can leave you feeling “unfed” and hankering for a donut or two by 9:30 a.m. In comparison, choosing 2% milk on the cereal could help you feel satiated. Better yet, add whole grain toast with all-natural
The Bottom Line Enjoying health-promoting unsaturated fats in your sports diet reduces inflammation, enhances absorption of certain vitamins, helps curb the appetite—and adds yumminess. Just don’t overeat calories from fat—and any type of food, for that matter. The mantra Eat Excess Calories, Get Fat is more accurate than Eat Fat, Get Fat.
• enjoy high energy all day • lose undesired body fat • win with good nutrition.
Running is more fun when you don’t hit the wall...
With this “how to” guide, you will enjoy long runs with energy to spare! TO ORDER: ___ Food Guide for Marathoners $22 ___ Sports Nutrition, NEW 5th Edition
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Name __________________________________
Reprinted with permission from The Athlete’s Kitchen Copyright: Nancy Clark MS RD CSSD February 2016 Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875). She teaches both
fitness exercisers and competitive athletes how to eat to perform well. Her best-selling Sports Nutrition Guidebook, and Food Guide for Marathoners, as well as her teaching materials, are available at www.nancy clarkrd.com. For online and live workshops, visit NutritionSportsExerciseCEUs.com.
Phone__________________________________ Address ________________________________ _______________________________________ Also available at www.nancyclarkrd.com Send check to Sports Nutrition Materials PO Box 650124, West Newton MA 02465 Price includes postage
Late Spring 2016 • ct&rn 15
___ Both books —Special price