California Track & Running News

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Dalilah Muhammad (Glendale) dominated the women’s 400m hurdles final in 52.88 to make her first Olympic team.

California Track & Running News Victor Sailer/www.PhotoRun.net

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SUMMER & XC SHOE REVIEWS ASSOCIATION NEWS USA OLYMPIC TRIALS MOMENTS SPORTS NUTRITION

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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!)

At the U.S. Olympic Trials in July, Whitney Ashley (Moreno Valley) secured a victory in the discus with a throw of 204-3, besting the rest of the field by more than 6 feet.

Coached by Art Vanegas, Ashley said, “This is exciting and overwhelming, and I’m kind of speechless at the same time.”

Publisher’s Letter 5 Association News 6 Competition

Olympic Trials

8

Gear

Summer Shoes

Cross Country Shoes

10 12

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Sports Nutrition 14

Excellent Diet, Not Perfect 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.

Central California Association — 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

welcome

California Track & Running News Vol. 41 No. 3 Summer 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, ShoeReviews Dave Shrock — Coaching Schools Mark Winitz — Northern California Photographers Victor Sailer www.PhotoRun.net Association Consultants Dave Shrock, Cynci Calvin—Pacific Lynell Glover—Central Chuck Kaminski—Southern San Diego/Imperial Proofreader Marg Sumner, Red Ink Editorial Services Madison, WI margsumner@aol.com 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 CaliforniaTrackRunningNews

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’s produced, published, and owned by FORTIUS Media Group, LLC, P.O. Box 6450, San Jose, CA 95150, Larry Eder, Publishing Director (Fortius media@gmail.com, 608.239.3785). All ad materials and insertion orders should be sent to Larry Eder at the address above. Send PDFs of ads 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 www. 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 4.

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Summer 2016 • ct&rn 5

@caltrackrn

It’s about 7:30 pm local time on Aug. 16 as I write this column for our Summer issue and I’m in Rio to cover the athletics competition during the Olympic Games. The first day, Aug. 12, saw Molly Huddle set a new AR over 10,000m, 30:13.17, while placing sixth. On Friday night, Michelle Carter upset Valeria Adams in the shot put with a huge throw of 20.63m, which is also a new AR. On Saturday, Aug. 13, Tori Bowie took silver in the 100 meters, Galen Rupp took fifth in the 10,000 meters and Jeff Henderson won the long jump with a leap of 8.38m. In the women’s marathon on Sunday, Aug. 14, the U.S. captured sixth (Shalane Flanagan), seventh (Desi Linden), and ninth (Amy Cragg). Sunday night, Keturah Orji set an AR in the triple jump of 14.71m, placing fourth. LaShawn Merritt took the bronze in the 400m, and Justin Gatlin took the silver in the 100 meters. On Monday, Emma Coburn set an AR of 9:07.63 and took bronze in the 3000m steeplechase. Clayton Murphy took the bronze in the 800m, running 1:42.93. And in the 400 meters, Allyson Felix took the silver in the 400 meters in a fantastic race with Shaunae Miller. This morning, Aug. 16, I witnessed Christian Taylor defend his gold medal from London with a 17.86m TJ and Will Claye duplicate his silver medal from London in 17.76m.

But the story I want to leave you with happened on Sunday night. In the men’s pole vault, Brazilian Thiago Braz Da Silva gave his country, the host of this Olympics, its first title in the pole vault. The defending champion, Rene Lavillenie, led with four straight first-attempt clearances. Da Silva was down to one more: Make it and win, or miss and get the silver. On his second attempt, Da Silva cleared a new Olympic record, 6.03 meters! After missing twice at that height, Lavillenie moved the height to 6.08 meters. He missed and had to settle for silver. Da Silva took the gold.

The crowd went crazy, screaming “Thiago, Thiago” for an hour! I walked home to our Airbnb, aware that just outside the stadium most people couldn’t afford a ticket to the Olympic Games, but they would be proud that their young countryman, Thiago Braz Da Silva, brought home a gold medal.

association news Open RR Chair USATF Southern California

Chuck Kaminski

Southern California USATF ROAD RACING Halo Mile Road Championship The inaugural Halo Mile was successfully conducted at Angels Stadium on June 19, with road championship prize money for USATF adult age groups, racewalkers, and wheelchair divisions. Youth age competitions were also held, with strong participation in particular from the Equalizers Running Club. Barron Maizland had the overall fastest men’s time of 4:17, and Sarah Paddon ran the fastest women’s mile in 4:55. We hope to see you at next year’s event.

ROAD RACING GRAND PRIX SCHEDULE Sept. 11—Santa Monica 10K (Road Champs) & 5K Oct. 9—Long Beach Marathon & Half Marathon www.runlongbeach.com Nov. 6—Dino Dash 5K & 10K www.tpsf.net/dinodash/ Dec. 11—Holiday Half Marathon Championship www.runholidayhalf.com For Road Running Grand Prix details, and for 2016 club and individual scoring results, please visit http://www.scausatf.org/sports/road-running/gp/.

Pacific USATF PA Athlete Smashes 5000m Record In July our PA/USATF LDR chair, Tom Bernhard (left), smashed the U.S. men’s age 65–69 record for 5000m under very windy conditions at the U.S. Masters Track & Field Championships in Grand Rapids, MI. His time of 17:44.03 destroyed the previous record of 18:07.7 set by Joe King in 1991. Let’s all give Tom our hearty congratulations!

6 ct&rn • Summer 2016

Full results from the USATF Masters T&F Championships here: www.usatf.org/Events--Calendar/2016/USATF-Masters-OutdoorChampionships/Live-Results.aspx

National 50K Trail Champs on the Horizon Aug. 27: The 2016 USATF National 50K Trail Championships will be held at Muir Beach in Marin County and will be hosted by the Tamalpa Running Club. This challenging course is famous for its spectacular views of the Pacific Ocean and the San Francisco skyline. It includes portions of the venerable Dipsea course, one of the oldest trail running events in the world.

UPCOMING USATF REGIONAL CLINICS & SCHOOLS Level 1 Schools Dec. 17-18

Fresno State University — Fresno Duncan Building Meeting Rooms (Bulldog Lane, next to Bennett Stadium) School Director—April Smith—559.326.4103 Register Online at www.usatf.org/Products---Services/Event-Registration-Form.aspx?e=108910

Level 3 USATF Hosted Events Aug. 19-20 Cross Country Specialist Course—Chula Vista Aug. 27 Learn by Doing Clinic—Chula Vista

San Diego Imperial USATF Calendar Aug. 18–21 Aug. 25 Aug. 28 Sept. 3 Sept. 3

America’s Finest City Half Marathon & 5K America’s Finest Corporate Dash, Qualcomm Stadium (http://thecorporatedash.com) End of Summer 4-Mile Run/Walk, LaJolla to Pacific Beach (www.kathyloperevents.com/endofsummer4m) Balboa 4-Miler, Balboa Park (www.sdtc.com) Spartyka Wounded Warrior 5K, NTC Park at Liberty Station, San Diego (http://spartyka.com/p/sww5k)

Visit the association website for allthe lat est news and events: www.sandiego.usatf.org.

Summer 2016 • ct&rn 7

U.S. T&F Trials

8 ct&rn • Summer 2016

Mark Winitz

www.RunBlogRun.com

Californians Shine

Longtime journalist Mark Winitz wrote an excellent ten-part report on Californians’ performances at the U.S. Olympic Team Track & Field Trials in July. We’ve selected a few of the athletes to feature here on these pages. You may read the entire series on www.caltrack.com.

Dawn Harper-Nelson 100m Hurdles (Marina Del Rey/Nike) Harper-Nelson was the gold medalist in the women’s 100 meter hurdles at the 2008 Beijing Olympic Games and silver medalist at the 2012 Olympic Games in London. Harper-Nelson turned in the ninth-fastest time in the women’s semifinals in 13.01, missing a chance to advance to the finals by just one place and 1/100th of a second behind the next fastest qualifier. Later in the day, Brianna Rollins (Miami/Nike) won the the 100m hurdles final in 12.34 seconds.

“I’ve been blessed with a very consistent career,” a distraught Harper-Nelson said after her semifinals race. “I’ve seen this happen to others. But point-oh-one? [of a second – Editor] Really? A dagger in the heart. I was among the best in the world and I’m supposed to step up and execute my race. Right now, I’m just in shock. I’m going through anger, disbelief, frustration, and confusion.

“During the warmup I jammed my hip,” Harper-Nelson continued. “I didn’t think it would affect me in the race. I’ve never been in a position where someone was pulling away and I wasn’t able to react. I was saying, ‘What, you can’t go? I don’t believe it.’ Of course, I’ll be crying and my coach [Bobby Kersee] will console me. I don’t know. I just want to see these girls run well. Just go out and represent us! I can’t believe I’m saying this. Someone else to represent us.”

Will Claye Triple Jump (Chula Vista, Nike) Californian Will Claye emerged as the men’s triple jump winner before a crowd of 22,847 at the University of Oregon’s Hayward Field— the largest single-day attendance ever at the historic facility.

Claye’s winning 17.65 meter/57-foot, 11inch triple jump came in the fifth round.

Claye was the 2012 Olympic Games triple jump silver medalist and long jump bronze medalist. Claye and third-placer Chris Benard (Chula Vista Elite) train at the U.S. Olympic Committee’s Olympic Training Center in Chula Vista. Last February the USOC agreed to transfer ownership of the training center to the city

of Chula Vista with an official opening under the new ownership on Jan. 1, 2017. The center has an $8 million annual budget.

Claye, who’s originally from Arizona, referred to his triple jump victory as “a blessing.” Earlier this year, he had a sprain in his big toe that sidelined him for two months.

He started training again in February. He took third place in the final of the men’s long jump competition at the Trials, but didn’t earn a berth on the Olympic team. Prior to the Trials he failed to earn an Olympic Games long jump qualifying mark of 26 feet, 9 inches. At the Trials he cleared the Olympic qualifying mark twice with jumps of 27–7 1/2 and 27–6 but both jumps were wind aided.

“Today was really refreshing. I’ve just been through so much with the long jump,” Claye said after his triple jump victory. “It was distressful. I just needed to get my mind together and focus on the triple jump. I’m happy I was able to go into it with a clear mind and execute. I was just visualizing what I had to do—making sure where my feet were coming through the board, keeping my legs as stiff as possible, and being aware of my foot placement through the phases. It already happened in my head before I did it.”

And what are Claye’s expectations for Rio? “The expectations are always to win, no matter what the event,” he said.

Barbara Nwaba Heptathlon (Santa Barbara, ABEO/Santa Barbara TC) Nwaba concluded the second day of the heptathlon on top, clinching her Trials victory while earning a coveted spot on her first Olympic Games team. Her 6,494 points was just shy of her PR of 6,500, which she scored as the victor at last year’s USA Outdoor Track &Field Championships and ranked her #6 in the world last year.

Nwaba gave all the credit for her development into a first-time Olympian to the Santa Barbara Track Club and its coach, Josh Priester.

Nwaba was coached by Priester at the University of California, Santa Barbara, from which she graduated in 2012 as a four-time NCAA Division I All-American, and then joined the SBTC which Priester founded that summer.

“Josh Priester has made this whole thing happen—his big belief in me and knowing that I could make the Olympic team one day,” Nwaba said after securing her Trials victory.

“When I was a college senior I was freaking out, like where was I going to go [after col-

lege]? Without him, there might have been opportunities, but I’m not sure how far I would have gone with them—as opposed to having a training group, funding for housing, and a job. I’m one of the coaches for the Santa Barbara Youth Track Club, so they’ve provided everything for me.”

In May, Nwaba placed fifth and top American with a 6,360-point heptathlon at the international Hypo Meeting in Götzis, Austria, which is billed as the most prestigious meet for multi-event athletes outside of the Olympic Games.

Looking ahead, Nwaba said, “It’s going to be amazing competition at the Games. I’ll compete against some of the girls that I’ve competed against at the Götzis Hypo Meeting.

So I know these girls and I know what their talents are. So for me, the focus is going to be on myself. If I can do that and not get distracted about how other girls are doing, I’ll be okay. If I can just keep the focus on myself and my abilities and compete my hardest, I’ll do just fine.”

Jeffrey Henderson Long Jump (Chula Vista, adidas) In a windy men’s long jump final, Jeffrey Henderson secured his ticket to Rio by topping a strong men’s field in one of the greatest long jump shows in track and field history. The event featured seven 27-foot or better efforts (although five were assisted by an illegal wind). Henderson claimed the victory with a windy 8.59m/28–2.25 on his third jump, a personal best. His previous best of 8.54m/28–0 was recorded at the 2015 Pan American Games where he was the gold medalist.

Henderson was an NCAA Division II long jump titlist at Stillman College in Alabama and moved to the San Diego area after graduation in 2013. He resides and trains today at the U.S. Olympic Training Center in Chula Vista under coach Al Joyner.

“The wind was hectic. The competition was really good and I’m just glad that I came out on top,” Henderson said after the competition. “My expectations for Rio are to just keep doing what I’ve been doing. Eating and training right. Not stepping too late on the runway. Nothing really changes.”

Henderson dedicated his win to his mother, who suffers from Alzheimer’s.

“She’s had it since I got out of high school,” Henderson said. “I don’t know whether she’ll be aware of what I’ve done, but I’ll be glad to go home and let her know how much I love her.”

Brenda Martinez 1500m (Rancho Cucamonga, New Balance) In the women’s 1500m final, Martinez qualified for her first Olympic team by placing third in 4:06.39.

Back on Day 4 of the Trials, Martinez was relegated to a seventh-place finish in the 800m final after being bumped and thrown off stride rounding the last turn, cutting short a potential trip to Rio in that event. After falling to the track at the finish line in exultation after grabbing third in the 1500m, Martinez appeared in a postrace press conference, where she expressed her unfailing belief in herself and an Olympic team berth.

“I just kept telling myself not to give up,” Martinez told reporters. “I got so many emails, Instagram and Facebook messages, it made me feel so much support.”

Kim Conley 5000m (West Sacramento, New Balance) In a competitive women’s 5000 meter final, Conley captured third place in 15:10.62 to secure a ticket to her second Olympic Games.

U.S. record holder Molly Huddle (RI, Saucony) won in 15:05.01. Shelby Houlihan (AZ, Nike/ Bowerman TC) placed second in 15:06.14. Huddle holds the U.S. 5000m record of 14:42.64.

Conley ran conservatively on the outside of the front pack, avoiding trouble, for the majority of the race. She moved into third with two laps to go and closed strongly. On the second day of the Trials, Conley competed in the women’s 10,000m final during which contact by another competitor slashed her right shoe partially off. After that, she decided to retire from the race with about a mile to go.

“Obviously, the 10,000 was disappointing,” Conley said. “I made a decision that the right call was to save myself for the 5000. I got really excited about running the 5000 here, and even the prospect of running the 5000 in Rio. So I’ve been totally forward focused and I’m so excited and relieved to make the team.

I’m looking forward to what’s ahead.

“My strategy was to stay out of trouble, and I was trusting that Molly [Huddle] would keep the race really honest because she’s such a strong runner. I knew there were several strong runners in the field like Shelby [Houlihan] that come from a really good 1500 background so I didn’t want it to be a 400-meter race. I was trusting that I could run a good last 1000 meters. And on the last lap, even knowing that Molly probably wasn’t going to keep the 5000 [Olympic team berth], I really want-

continues on page 15

SHOE REVIEW

by Cregg Weinmann

Summer Shoes 2016 adidas Pure Boost X $120

The success of adidas’ Boost foam has rested on the protective ride and performance feel it provides. The new Pure Boost X is designed to address a common fit issue women experience, so it’s available only in women’s sizes. The stretchy knit upper is supported by no-sew overlays. The innovation is in detaching the midfoot from the midsole and wrapping the arch so the shoe fits snugly. The rationale? A well-designed fit and support can reduce plantar fascia issues, but they also provide a smooth ride, thanks to the foot-hugging fit. The midsole is single-density Boost foam with its expected resilience, cushioning, and durability.

The outersole is a thin, lightweight, grippy layer of Continental rubber—and it’s durable, too. Testers applauded the innovation of the Pure Boost X and it isn’t surprising that it earned our award for Best Summer Shoe 2016.

“The fit is better than any shoe I’ve tried—[it] hugs the foot amazingly well. Fit well. Great cushion. I love this shoe!”

NEW Sizes Women 5–12 Weight 8.1 oz. (women’s 8); Shape: semicurved; Construction: Strobel slip-lasted; Recommended for: medium- to high-arched feet with neutral biomechanics

Hoka One One Clayton $150

Hoka has released running shoes that have drilled down to provide protective cushioning or light weight or increased durability. The new Clayton combines all three and features new rocker geometry to give it some snap. The upper is quite spare (minimesh with no-sew, fused overlays) and it’s nestled into the midsole sidewall which provides some structure. The midsole sports a tall stack height, as is Hoka’s standard, but with a new cupping design that allows the feet to nestle into it, stabilizing them. The midsole is more flexible than past models and has more toe spring to provide a more traditional-feeling ride. The R-Mat foam outer sole is latticed for support and wear resistance, but also adds cushioning. The sticker shock is lessened when you realize that the Clayton offers more versatility than other Hoka models, making it worth a look—particularly for devotées of high mileage.

“The upper fits pretty well, but thin as a racer. A little wide, though not bad. Cushion and ride are the strengths.”

NEW Sizes: Men 7–13,14; Women 5–11; Weight: 8.8 oz. (men’s 11); 7.3 oz. (women’s 8); Shape: semicurved; Construction: Strobel slip-lasted, perforated EVA Strobel board; Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation

Karhu Flow 6 IRE $120

Karhu is one of the older brands in running, stretching back to 1916 and the beginning of the golden era of distance running in its home country of Finland. The Flow 6 IRE is an update to its Flow series (but more of a design reset) in the brand’s centennial year. The upper is a closed mesh with rebranded graphics of no-sew, fused overlays and a bit of traditional stitched support at the heel. The midsole is new and comprises three densities: softest in the heel, a very firm Fulcrum in the middle to roll the foot forward, and finally, a livelier density in the forefoot. Though the feel of the Ride will be familiar, the ride itself is improved, thanks to the reshaping of the Fulcrum element, a broader full-contact bottom, and the new foam densities in the heel and forefoot. The outersole features full-length compressed rubber, eliminated where possible to reduce weight. The resulting amalgam is a step up in quality and performance. ”Nice improvement on the shoe overall. Fits well, handles the miles, good ride, and looks cool.”

Updates the Flow 4 Trainer; Sizes: Men 6–13; Women 6–11; Weight: 9.6 oz. (men’s 11); 7.6 oz. (women’s 8); Shape: semicurved; Construction: Strobel slip-lasted, perforated EVA Strobel board; Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation

MBT Speed 16 $120

MBT has a new footwear line, extending its unique approach to running. Where the GT 16 emphasized a max-cushion approach, the Speed 16 is about efficiency and faster paced running. The upper is minimesh with just a few traditional overlays at heel and toe and a small saddle to anchor the lace throat. The ankle collar is fairly plush, in contrast to the spare feel of the rest of the upper. The midsole is a two-part, co-molded construction that lends structure to the curve of the sole. That curvature makes the midfoot the lowest point of the sole, accommodating midfoot strikers. The outersole features very little carbon rubber only at the heel, toe, and midfoot; most of the surface is toughened foam. The performance, quality, and price make the Speed 16’s approach to running widely accessible.

“Pretty light with a decent fit. Very interesting rolling feeling to the shoe with good cushion and flex to it.”

NEW Sizes: Men 6–13; Women 6–11; Weight: 10.3 oz. (men’s 11); 8.2 oz. (women’s 8); Shape: semicurved; Construction: Strobel slip-lasted, EVA Strobel board; Recommended for: medium- to high-arched feet with neutral biomechanics

BEST SHOE Summer 2016

New Balance 1260 v 6 $150

In recent seasons New Balance has revamped its running line, rejuvenating the effectiveness of the brand.

The 1260 has anchored its motion-stabilizing category, and version 6 solidifies its effectiveness. Similar to the fifth round, here the upper features two meshes: an open mesh over the toes, with a stiffer mesh over the saddle and rearfoot. Traditional overlays in the saddle and heel keep the foot lined up, and welded forefoot overlays replace the stitched overlays. The midsole retains the same basic shape, but the sidewall molding has been reoriented to flex and support the foot more effectively. The N2 cushioning element continues— it’s light and effective—and keeps the shoe lighter. The outersole is carbon in the heel, blown rubber in the forefoot. No news there, but then why try to fix what already works? The ride, stability, and durability are the 1260’s best features, making it ideally suited for high-mileage training.

“Plush feel that lasted for lots of miles. Supportive, but without overpowering my feet.”

Updates the 1260 v 5; Sizes: Men 6–13; Women 6–11; Weight: 12.9 oz. (men’s 11); 10.3 oz. (women’s 8); Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board; Recommended for: medium-arched feet with moderate to excessive pronation

Nike Zoom Vomero 11 $140

The Zoom Vomero has been Nike’s plush Neutral training shoe for more than a decade. Round 11 retains much from Round 10, but employs a few subtle twists of its own. The upper continues with the engineered Flymesh, though different from Round 10, particularly in the Flywire strands that wrap the sides of the saddle portion from each eyelet, snugging the midfoot. The midsole is the same effective Lunarlon foam, with rear and forefoot Zoom airbags to provide protective cushioning. The outersole continues with Duralon rubber in the forefoot, and BRS 1000 guiderails effectively cover the rearfoot with the least rubber necessary. The cushy ride and durable design make the Vomero 11 a high-mileage trainer with a protective feel.

Updates the Zoom Vomero 10; Sizes: Men 7–13,14,15 B,D,EE,4E; Women 5–12 A,B,D; Weight: 11.4 oz. (men’s 11); 9.2 oz. (women’s 8) Shape: semicurved; Construction: Strobel slip-lasted, EVA Strobel board; Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

Saucony Ride 9 $120

Saucony brings its Everun technology to its venerable neutral trainer, the Ride. The upper replaces more of the traditional overlays with fused overlays everywhere but the heel. Closed mesh gives the shoe a bit more shape, while still allowing good breathability. The midsole has a new crashpad design, seen in the other models that have been upgraded to Everun. This has significantly improved the Ride’s—uh—ride.

The outersole has a new chevron design that reduces the rubber on the sole while improving traction.

The shoe’s distance range, traction, and weight make the Ride a mileage monster.

“Not the Ride I was expecting; it was actually better at each feature. Fit was familiar, ride was so much improved.”

Updates the Ride 8; Sizes: Men 7–13,14,15,16; Women 5–12; Weight: 10.3 oz. (men’s 11); 8.3 oz. (women’s 8); Shape: semicurved Construction: Strobel slip-lasted, TPU Strobel board; Recommended for: low- to medium-high–arched feet with neutral biomechanics

Salomon Sonic Pro $140

Salomon Trail running shoes have earned an excellent reputation. The new Sonic Pro now extends that to road running. The upper is a Salomon strength, as those familiar with its trail shoes already know, and it excels at fitting curvy feet. The no-sew overlays and Quick-lace system snug the foot in and accomodate its flexion while running, and the minimesh vents well. The midsole is a responsive layer of quality EVA that’s lively, with a quick feel. The outersole is a combination of high-abrasion compounds and textured patterns for grip. The responsive ride, midsole geometry, and sleek fit gear the Sonic Pro toward faster running—you determine how fast.

“Fit [is] moccasin-close, snug but comfortable. Fast-feeling shoe that worked well for mileage or tempo runs.”

NEW Sizes: Men 8–13,14; Women 6–11; Weight: 9.8 oz. (men’s 11); 7.9 oz. (women’s 8); Shape: semicurved; Construction: Strobel slip-lasted; Recommended for: medium- to high-arched feet with neutral biomechanics

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.

SPEED CUSHION FLY THE CLAYTON AT THESE RETAILERS FLEET FEET SACRAMENTO FLEETFEETSACRAMENTO.COM ZOMBIE RUNNER ZOMBIERUNNER.COM TOP TO TOP TOPTOTOP.COM GOLD COUNTRY RUN & SPORT GOLDCOUNTRYRUNANDSPORT.COM ROADRUNNER SPORTS ROADRUNNERSPORTS.COM LACES RUNNING COMPANY LACESRUNNINGCOMPANY.COM A RUNNER’S CIRCLE ARUNNERSCIRCLE.COM

sports nutrition

by Nancy Clark, MS RD CSSD

An Excellent Diet, Not a Perfect One Some runners are on the “see-food diet”: They see food and they eat it. Others are more mindful about how they nourish their bodies; they put thought into selecting high-quality foods that invest in good health, quick healing, and top performance. These runners commonly report they’ve taken their diets to the next level.

For some disciplined and dedicated runners, the next level is a perfect diet, with no sugar, no processed foods, no desserts, and no “fun foods.”

While aspiring to eat quality foods is certainly a step in the right direction, eating too healthfully can sometimes create problems if the food policy becomes tooextreme. Is birthday cake really a bad-foryou food? (I don’t think so.) Is gorging on vegetables really best for your body? (Not if your hands acquire an orange tinge from having eaten too many carrots, or if you experience recurrent diarrhea during runs due to an excessively high-fiber diet.)

Excellent, Not Perfect Perhaps a better goal than a perfect diet is an excellent diet. An excellent diet might be more balanced, enjoyable, and sustainable. Even birthday cake with refined sugar and saturated fat can fit into an excellent diet. In fact, the 2015 Dietary Guidelines allow for the inclusion of small amounts of so-called “imperfect” foods in your food plan:

14 ct&rn • Summer 2016

• 10% of calories can come from refined sugar. That’s about 250–350 calories (60– 90 grams) of sugar (carbohydrates) for most female and male athletes, respectively. This sugar fuels your muscles. Sports drinks and gels count as refined sugar.

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• 10% of calories can come from saturated fat that clogs arteries and is associated with heart disease. For a runner who requires about 2,500–3,500 calories a day, consuming 250–350 calories (about 30–40 grams) of saturated fat per day, if desired, can fit within the saturated fat budget. This means, from time to time, you can enjoy

without guilt some “bad” foods such as bacon and chips. One slice of bacon has about 1 gram of saturated fat; a small bag of potato chips, about 3 grams.

Certainly, there are healthier foods to eat than bacon and chips, but you want to look at your whole day’s food intake—not just a single item—to determine the overall quality of your sports diet. If 85%–95% of your food choices are high quality, a little bacon or a few chips won’t ruin your health forever.

Some runners deal with “unhealthy” foods by setting aside one day a week to be their “cheat” day. (Think Faturday or Football Sunday.) This well-intentioned plan can easily backfire. Most people don’t overeat/ spurge until they’ve first been denied or deprived of a favorite food. Hence, when the Perfect Diet starts on Monday, runners can do a heck of a lot of “last chance” eating the days before starting their restrictive food plan.

Rather than a Sunday splurge, let’s say on bacon, you might want to enjoy just a few slices of bacon throughout the week.

This can curb cravings and dissipate the urge to splurge on Sundays. There can be a “diet portion” of any food.

Going to the Next Level For runners who want to take their diets to the next level with a sustainable plan, I offer these suggestions.

• Evenly distribute your calories throughout the day. Most female runners need about 2,400–2,800 calories a day; male runners may need 2,800–3,600 calories a day. This number varies according to how much you weigh, how fidgety you are, and how much you exercise. (That’s why meeting with a professional sports dietitian can help you determine a reliable estimate. To find a local sports dietitian, use the referral network at www.SCANdpg.org.)

•Most “bad” food decisions happen at night, after your body has been underfueled during the day. If you’re “starving” before dinner, add a second lunch to curb

your evening (over)eating. You will easily save yourself from a lot of junk food at night. Trust me.

Filling Your Day’s “Food Buckets” • If your body requires 2,400–2,800 calories per day, this divides into 4 food buckets of about 600–700 calories every four hours. For example: 7am, breakfast; 11am, early lunch; 3pm, later lunch; and 7pm, dinner. Adjust the times to suit your schedule and divide the calories, if desired, into smaller snacks within that four-hour window.

• Your breakfast food bucket should be the same size as your dinner bucket. This likely means you’ll be eating a smaller dinner and a bigger breakfast. If you train in the morning, you may want to eat part of your breakfast calories before you run and the rest afterward.

3. Fruits and veggies (about 100–200 calories/bucket) for vitamins and minerals.

Choose a variety of colorful fruits: strawberries, cherries, oranges, peaches, bananas, and blueberries. Also choose colorful veggies: dark green broccoli, peppers, spinach, orange carrots, sweet potato, red tomatoes, etc.

4. Dairy/calcium-rich foods (about 100 calories/bucket) for bones and maintaining low blood pressure: lowfat milk, (Greek) yogurt, cheese, soy alternatives—but please, no rice or almond milk. They’re equivalent to juice (not milk) with little protein or nutritional merit.

By filling up on quality foods at breakfast, lunch #1, and lunch #2, you’ll crave less junk food at night and may not even miss it. Your diet will easily rise to the next level—no sweat.

•Include in each food bucket at least three, preferably four, of these types of foods:

Reprinted with permission from The Athlete’s Kitchen, Copyright: Nancy Clark MS RD CSSD July 2016

1. Grain-based foods (about 150–250 calories/bucket) to fuel your muscles. Easy whole grains include whole wheat bread, oatmeal, and baked corn chips.

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.

2. Protein-based foods (about 250 calories/ bucket) to build and repair your muscles.

Easy ready-made options include rotisserie chicken, deli turkey, hummus, tuna pouches, tofu, hard-boiled eggs, and nuts.

NEED FOOD HELP? Don’t let nutrition be your missing link...

This book helps active people: • enjoy high energy all day • lose undesired body fat • win with good nutrition.

Running is more fun when you don’t hit the wall...

Californians at the U.S. T&F Trials continued from page 9

Kim Conley ed to be in the top three and be able to go on the victory lap. So I was really tracking for that third-place finish.”

(Following her 10,000m victory, Huddle waived that spot on the Olympic team in favor of the 5000 m. —Editor)

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 ___ Both books —Special price

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Mark Winitz has been a competitior and involved in USATF for decades. He’s a long time scribe for California Track & Running News and American Track & Field, is a contributing writer on www.RunBlogRun. com.

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