California Track and Running News - Fall 2014

ct&rn

Fall 2014

On May 31, San Francisco’s SHANNON ROWBURY set a new AR of 9:20.25 in the 2-mile at the Nike Prefontaine Meet. She had an outstanding European season, setting PBs in the 5000m in Monaco, the 1500m in Paris, and the 3000m in Brussels. See comments on page 6.

California Track & Running News www.PhotoRun.net

VOLUME 40 NUMBER 2 $3.95

TAKING THE CONFUSION OUT OF CARBOHYDRATES www.caltrack.com

CROSS COUNTRY & FALL RUNNING SHOE REVIEWS

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POSTALS UP & RUNNING!

welcome to 2014

California Track & Running News Vol. 40, No.2 Fall 2014

FORTIUS Media Group LLC Publishing Director Larry Eder Editorial Director Christine Johnson Holding Space LLC christinejohnson.wi@gmail.com

CT&RN Contributing Editors Cregg Weinmann Apparel, Footwear Reviews Dave Shrock Community Colleges Mark Winitz Northern California Photographers Victor Sailer www.PhotoRun.net Caleb Bailey Association Consultants John Mansoor Ƥ Lawrence Watson Central Wayne Joness, Rebecca Trahan Southern Mike Rouse San Diego/Imperial

Ȅ ͖͔͕͘Ȅ Ƥ ͕͚ ǣ FORTIUS Media Group LLC. It’s the company I founded to deal with the changing media landscape. (The unfortunate time gap between the printing of the Spring issue and its mailing/late arrival in your mailbox is explained by legalities of this transition.)

FORTIUS Media Group sells ads and manages national and global content (through Runblogrun.com) for the Running Network publications and websites, as well as several new partner publications. Our goals are simple: To provide you with daily, up-to-the-minute Ƭ Ƥ ǡ ȋ

was from Sept. 9–15).

ǯ ͖͔͕͘ǡ ͖͔͕͙ ǯ Ƥ print issues, with digital issues as well. We are planning on a newsletter, as well as an updated Facebook and Twitter presence, and of course, www.caltrack.com While we’ve been providing California Track & Running News Ƥ membership in the California and Northern Nevada regional associations of USATF, we have Ǥ Ƥ CTRN comes from the advertising—print, digital, and social media—that we sell.

We thank you for your support over the past 37 years and look forward your continued support in the future!

Regards,

Larry Eder

Proofreader 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

4 ct&rn • Fall 2014

CaliforniaTrackRunningNews

@caltrackrn

California Track & Running News (ISDN #10986472), incorporating Ƥ ǡ ƥ Ǧ cial 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 6450, San Jose, CA 95124, Larry Eder Publishing Director.

All ad materials and insertion orders should be sent to Larry Eder at the address above or emailed to Fortiusmedia@gmail.com Phone 608.239.3785. 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 © 2014 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 ǡ Ƥ health issues, you consult with your physician Ƥ program.

Let Us Hear From You! We welcome your suggestions, comments, and questions. Direct them to: Christine Johnson, Editorial Director 608.239.3787 christinejohnson.wi@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 5 for contact information.

Member of:

in this issue

FEEEL WHHATT CRAZZY IS ALL ABOOUT.

Fall 2014

www.PhotoRun.net

Fleet Feet Fair Oaks/Roseville fleetfeet-fairoaks.com

Sacramento fleetfeetsacramento.com

Forward Motion Sports forwardmotion.com

San Francisco Running Company sanfranciscorunning.com

Sole 2 Soul Sports sole2soulsports.com

Zombie Runner zombierunner.com

A Snail’s Pace asnailspace.net

Santa Barbara Running Company Publisher’s Letter

4

Association News

6

sbrunningco.com

Top To Top toptotop.com

Gear Jenebah Tarmoh of San Jose returned to form, winning the women’s 200m at the USATF National Track & Field Championships hosted

by Sacramento. www.PhotoRun.net

Fall Shoe Review Cross Country Shoes Hot Topics Want to Run College?

The Athlete’s Kitchen Building A Team Culture

13 26

20 22 24

Youth Training Volume & Intensity 28 2-mile Postals Revived 30

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

Fall 2014 • ct&rn 5

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.

assoc news As the summer heat cools into cross country season, we would be remiss not to recall many of the ǯ Ƥ Ƥ Ǥ Among the open athlete highlights was Shannon Rowbury’s (San Francisco) American record in the 2 mile, of 9:20.25 eclipsing Amy Rudolph’s 1998 record. At the National Championships in Sacramento held in late June, over 35,000 track fans gathered to watch memorable performances turned in by Association athletes such as Davis’s Kim Conley outkicking SLO’s Jordan Hasay in the 10,000m (photo below) in addition to Shannon Rowbury’s close runner-up duel with Molly Huddle in the women’s 5000. In shorter distances, Jenebah Tarmoh (San Jose) returned to form in winning the women’s 200m.

The new Mondo surface at Sacramento State met with approval from sprinters and jumpers alike

ơ Ƥ to bid for the 2016 Junior Olympics and 2017 National Championships in addition to NCAA regional meets.

An older association venue received recognition as the State of California designated the former Echo Summit High Altitude Training Center and track near the summit of Hwy. 50 a state historical landmark. In 1968 the Olympic Trials site saw four world records set in preparation for the Mexico City Olympic Games which arguably saw the best U.S. Track and Field Olympic team ever assembled.

Earlier in June, the Bay Area’s College of San Mateo hosted the National Paralympics Championships where over one hundred of the nation’s best Para athletes set numerous national records.

Ƥ

www.PhotoRun.net

Dave Shrock 6 ct&rn • Fall 2014

coachshrock@gmail.com

Pacific Association

challenge yourself are you tough enough, do you have what it takes

more obstacles

over twenty challenging military style obstacles

Bragging Rights Are Earned!

Sacramento, November 2, 2014 • Folsom Lake State Recreation Area

• Two action packed 3 mile and 6 mile courses

• Military style obstacles, mud crawls, water crossings and strength challenges

• All participants receive finisher medal, Merrell technical tee, entry to the post race expo, Scan Me With Your Smart Phone

•

sponsor giveaways and post race refreshments!

Bring the kids along! Adventure Kids Races for Ages 4-13 with obstacles just their size!

www.DownAndDirtyObstacleRace.com

assoc news

www.PhotoRun.net

Pacific continued

8 ct&rn • Fall 2014

Jeneba Tarmoh

been held on the West Coast. The Bay Area organizing committee is ramping up to host major meets in the future, which includes the Community College State Meet and West Region Championships on June 14, 2015. Stay tuned for details.

Our future Olympians had their own successes at the National Junior Olympics Championships with Isabella Fauria (F11–12, Roseville) claiming three national titles: in the 800m (2:19.06, which was also an Association 11–12 record); 1500m (4:52.91); and the 3000m (10:27.40). Elk Grove’s Emelda Malm-Annan (F17–18) won the JO hammer throw with a heave of 158-07. The Monterey Trail HS senior looks forward to defending her title next year.

Proving that our sports are truly sports for life, ever-young masters competitors lit up the track as well with an amazing season turned in

by Irene Obera F80–84 (Fremont) who set nine ȋ͛ ǡ ͖ ȌǢ Ƥ al American records (3 outdoor, 2 indoor); nine national titles (6 outdoor, 3 indoor); ten national championship medals in addition to 10 world or American records!

On the roads, Brian Pilcher (Ross), the 2012 Masters Runner of the Year and a three-time Runner of the Year for his age group, is the Masters Athlete of the Year. Returning to running in 2006, the 57-year-old Pilcher has been virtually unstoppable, grading out at 90% or higher in nearly every race he has entered.

West Valley Track Club celebrated its 50th anniversary on Sept. 6 in Saratoga with over 200 current and past members reveling in an expansive history which includes seventeen Olympians and numerous national champions. Jack Leydig, who was long-time president and editor/publisher of the Nor-Cal Running Review which predated the CTRN, was the chief organizer. (Look for a story about this in our next issue. —Editor) Cross Country season is in full swing with Youth, Open and Masters competitors vying for Grand Prix points at weekly races. The PA Open and Masters Championships culminate Nov. 16 at Golden Gate Park, while the youth harriers championship will be held on Nov. 23.

ǡ Ƥ ͕͔͗ Ƥ Ǧ associations at the annual Association Workshop in late August in Sacramento. The workshop served as a lead-up to the USATF Annual Meeting that will be held this December 2–5 in Anaheim.

assoc news Pacific continued

2014–15 SCHOOL & CLINIC SCHEDULE Dec. 13–14, 2014 (Sat–Sun) Level 1 Coaching School Clovis West HS, Fresno Contact Martin Pavalavicini, 559.304.4890; coachpalavicini@yahoo.com Jan. 17–18, 2015 (Sat–Sun) Level 1 Coaching School Chabot College, Hayward Contact Dave Shrock, 209.602.4023; ̻ Ƥ Ǥ Ǥ Jan. 31, 2015 (Sat) West Coast SuperClinic Sacramento City College Contact Dave Shrock, 209.602.4023; ̻ Ƥ Ǥ Ǥ Feb. 7, 2015 (Sat) Willie Davenport Olympian Clinic Logan HS, Union City Contact Lee Webb, 510.304.7172; lee_webb@nhusd.k12.ca.us Feb. 21, 2015 (Sat) Pioneer Coaching Forum/Clinic CSU East Bay, Hayward Contact Ralph Jones, 510.921.0367; ralph.jones@csueastbay.edu

Fall 2014 • ct&rn 9

Ƥ Ǥ (L–R, Standing) Secretary JR Heberle, President Dave Shrock, ƥ ǡ ǡ Ǥ Ǥ (L–R, Seated) Vice President Irene Herman, Athlete Rep Jere’ Summers, ƥ Ǥ Ǥ Photo by Caleb Bailey

assoc news Greetings to all in USATF Central CA! So far this year, we have made excellent growth in all areas. Our plan for improvement is on target. Thank you for helping us to reach our goals. Please ǡ ǡ ǡ ƥ ǡ clubs, event promoters, and friends of our sport. This is an election year, so I hope to see you at our association’s annual meet Ǥ ͝ǡ ͚ǣ͔͗ Ƥ ǯ ǡ 1300 Easton Dr. By attending and voting, YOU can be a factor in our success.

lawrencewatson.us@yahoo.com

Lawrence Watson

Central California

Run Jump Throw USATF and Hershey teamed up to create this hands-on learning program that gets kids excited about physical activity by introducing them to basic running, jumping and Ƭ Ƥ Ǥ USATF Rewards Earn points for prizes to engage fans. Join the program and start earning prizes. Visit the site at www.rewards.usatf.org Safe Sport Program ǡ ǡ ơ the Safe Sport Program which teaches us all how to recognize, reduce, and respond to misconduct. www.safesport.org

2014–15 Central California Association USATF Events Date TBD ƥ ǯ Ƥ (Must be 2015 USATF member) Clovis West HS RSVP to Jerlene Powell Jusmejeri@aol. com or Mike Guidry guidrymike@att.net Nov. 23 (Sun) Central CA Assoc. XC Youth JO Champs Woodward Park, Fresno www.central-california.usatf.org Lawrence Watson: 661.316.8357; lawrencewatsonus@yahoo.com Nov. 30 (Sun) Region 14 XC Youth JO Champs lawrencewatsonus@yahoo.com

12 ct&rn • Fall 2014

Dec. 2–5 (T–F) USATF Annual Meeting Anaheim Dec. 13 (Sat) National USATF XC Youth JO Champs Dec. 13–14 (Sat–Sun) USATF Level 1 School Clovis West HS, Fresno coachpalavicini@yahoo.com

Feb. 15–16 (Sun–M) Run for the Dream Indoor Champs (Youth, HS, College, Open, Masters) Savemart Center, Fresno napva@hotmail.com May 30 (Sat) Central CA Youth All-Comer meet (Open to all schools, clubs, etc.)

Hanford HS lawrencewatsonus@yahoo.com ȋ Ǧ ƬƤ ƥ Ȍ June 20 (Sat) Central CA Assoc. JO T&F Champs Top 8 Advance to Region 14 Register at Coach O. lawrencewatsonus@yahoo.com July 9–12 (Th–Sun) Region 14 Youth JO T&F Champs Individual Events: Top 5 Advance Multi-events: Top 2 Advance Register at Coach O. lawrencewatsonus@yahoo.com

presents

2014 FALL

SHOE

REVIEW SHOE REVIEWS: NEUTRAL—3 • PERFORMANCE—5 • MOTION STABILIZING—6 Fall 2014 continues to demonstrate the topsy-turvy nature of the running shoe world: merging categories (there are only two Motion Stabilizing shoes in this review), an ever-increasing smorgasbord of features, new brands and models, not to mention the influence of the result of recent lawsuits. (OK, we just mentioned it.) Marketplace demands have created an atmosphere of consumer suspicions that there might be more smoke and mirrors than necessary. Yeah, it is confusing but three things are unchanged: foot shape, foot motion, and footstrike. These remain the best metrics for selecting a shoe. Most shoes we’ve reviewed here are semicurved and will fit the average medium-arched foot. They do have a bit of play, though, to accommodate feet that have slightly more or less volume (girth) than average. This is why it’s important to try on a few models from several of the brands—to make sure they fit you properly. This is especially important after your favorite shoe has been updated; those little changes may not affect the shoe’s performance for you, or they could be a deal breaker. Look closely at our recommendation for the type of feet the shoes fit, and the comments of our weartesters. Then visit a running specialty store and let them do their job: fit you with the best shoes for you.

Keep running, friends.

—Cregg Weinmann, Running Shoe Reviewer for FORTIUS Media Group

2014 Fall Shoe Review

FORTIUS Media Group, LLC Partners

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

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

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

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

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

Larry Eder Publishing Director FORTIUS Media Group, LLC

Hoka One One Huaka

adidas adiZero Boston Boost 5

Skechers GOrun Ultra Extreme

NEW SHOE

RENOVATION

VALUE

Fall 2 2014 01

F ll 2 Fall 2014

Fall 2014

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

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

Nike LunarGlide 6

Brooks Glycerin 12

Newton Kismet

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

Motion Stabilizing

Neutral

Performance

Fall 2014

Fall 2014 2

Fall F ll 2 2014

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

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

NEUTRAL ASICS Gel-Cumulus 16

ASICS Gel-Nimbus 16

ASICS Gel-Pursue

Brooks Ghost 7

Brooks Glycerin 12

115

$

150

$

110

$

120

$

150

$

Neutral Fall 2014 2

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

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

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

“The step-in comfort is better than expected.

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

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

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

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

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

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

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

“Snug fit with better support than my other shoes.

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

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

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

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

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

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

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

NEUTRAL Hoka One One Clifton $130

Mizuno Wave Enigma 4 $140

Nike Air Zoom Pegasus 31 $100

Saucony Ride 7

120

$

Skechers GOrun Ultra Extreme $85

VALUE Fall 2014

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

PERFORMANCE adidas adiZero Boston Boost 5 $120

RENOVATION F ll 2014 Fall 2

Hoka One One Huaka

150

$

NEW SHOE Fall 2014 201

Mizuno Sayonara 2

Newton Fate

Newton Kismet

120

$

129

$

129

$

Performance Fall F ll 2014 2

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

PERFORMANCE Puma Mobium Elite Speed $110

Saucony Cortana 4

Saucony Kinvara 5

150

$

100

$

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

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

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

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

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

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

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

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

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

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

MOTION STABILIZING adidas Supernova Boost Sequence 7 $130

Nike LunarGlide 6

110

$

Motion Stabilizing Fall 2014

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

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

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

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

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

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

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

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

hot topic: Cait Chock

cait@caitchock.com

What It Takes To Run In College

Caitlin Chock (caitchock.com) set the then National High School 5k Record (15:52.88) in 2004. A freelance writer, artist, and designer she writes about all things running and founded Ezzere, her own line of running shirts (www.ezzere.com). You can read more, see her running comics, and her shirts at her website.

Kelly Bean (nee Strong) currently co-coaches the Cal Poly Cross Country team and is the Assistant Track Coach for the distances. Bean is renowned for her ability to usher in new recruits and facilitate a successful transition from high school senior to college freshman and onward.

Bean got her start in colligate coaching at the University of Washington, and helped lead the Huskies women to the NCAA Cross Country Team Championship title in 2008.

Bean herself is a decorated collegiate, having Ƥ ǡ Ƥ Ǧ Ǥ ning as a professional for ASICS, Bean lined up for three Olympic Trials and set the 2000m steeplechase American Record in 2008.

Adding patience to the competitive drive of a distance runner, Bean progresses each incoming freshman along, exercising caution at Ƥ Ǥ ing goals from the get-go, Bean gets her team excited to reach high, raise the bar on expectations, ignites their competitive nature, and makes them proud to represent their school.

Cait Chock: What catches your eye when it comes to recruiting high schoolers? And what year do you really start keeping a particular runner on your radar?

Kelly Bean: We generally look at progression through high school and certainly the potential they will have in college and beyond. It’s Ƥ and can continue to run after college. I enjoy looking for athletes who have a passion for winning. A big reason I ended up going to Arizona State was because of Walt Drenth [now at MSU] ... He recruited me in large part because he saw a competitive nature in me from watching basketball tapes. We begin the recruiting search generally in their junior year. In most cases the athlete has had two full years of high school running behind them and you can get a good sense of what they will run

their senior year at that point. Every once in a while [a freshman] athlete comes along and you know that you’ll be eyeing them for years to come (i.e., Jordan Hasay!)

CC: 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?

KB: We look for a competitive nature, people who enjoy their team and the joy of competing in both cross country and in track, athletes who live a balanced lifestyle of academics and athletics which makes the transition in college much more manageable. Also, it’s important Ƥ to your school and have great pride in your ơ Ǥ CC: How do you factor performance times of a runner against their training volume?

Do certain times carry more weight in your ǯ ơ less intensity?

KB: Performance times are sometimes hard to gauge because of the variance of training volumes. We look at mileage per week, amount of races per season, intensity in their training, other sports, etc. It’s nice when an athlete comes in and can build their mileage per year to keep a progression going. We anticipate great improvement as upperclassmen (junior and senior in college), when they’ve had a couple years of steady mileage increase.

CC: 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?

KB: Some important tips we give incoming freshmen are to take a break after their senior season ends, to gear up for a solid summer of

training, establishing a routine over summer with consistent training, preparing for school, dorm move in, tutors, etc. are all vital parts of Ƥ Ǧ Ǥ CC: How do you, if at all, individualize an incoming freshman’s training?

KB: We send a questionnaire that asks questions about what they have done in previous years. The questions vary from highest mileage total to long run distances to favorite workout. It gives us a better idea of where they are coming from so then we can adjust training for each person. On the women’s side, it’s worked to bring them in at or just above the highest mileage from their senior year. For instance, if someone ran 50 miles a week the summer going into their senior season with a long run of 11, and averaged around 45 during the season, we would have them get to 50 miles a week and stay there for a couple weeks, then build to 55. When they arrive on campus, I like to sit down with each athlete and have a game plan for the next four years with mileage and long run build up. Of course training and racing doesn’t always work out perfectly and adjustments frequently need to be made, but having a plan seems to help them out a lot. I still have my running logs from college and I love seeing ǯ Ƥ ȋ͔͘Ǧ͙͘ miles a week. Long run 10 miles), to my 5th year when he wrote out 80-85 miles a week with 16-17 mile long runs. Establishing goals at this point is really important to me. Sometimes freshmen know exactly what they want to accomplish during their college years ... but most times a little guidance goes a long way.

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

KB: I agree with Coaches Treacy and Procaccio in that there is much more information, or at least the option to gain information for coach Ǥ Ƥ internet and build a whole training regimen based on the best athletes in the world. It’s helpful even for motivation purposes to see ƪ Ǥ exposed, giving athletes more opportunity to improve. I also think all these girls, Alexa, Mary, ǡ ǡ Ǥǡ ơ each other and help make each other better by raising the expectation. They have opened the door to faster running for U.S. teens and have reestablished what is considered “fast.”

It’s amazing to see the improvements in high school, college and beyond.

Top prep Sarah Baxter (Simi Valley) at the Mt. Carmel Invitational last track season where she and Bethan Knights (Irvine Northwoods) tied in the 3200m and set a meet record of 10:07.52. Unfortunately, Baxter’s senior season was cut short by injury.

She committed to the University of Oregon in her senior year and started there this fall. www.PhotoRun.net

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

KB: The successful ones are extremely consistent and don’t have too much on their plate.

They don’t spread themselves too thin. When we start training for cross country we aren’t in school for a couple weeks, so everything seems relaxed. Once school starts in the quarter system, it moves fast. The successful athletes are prepared for school to start, stay on top of everything and stick to the same routine each week. Hard to be great at more than Ǥ Ƥ have to be made ...

KB: Gradual progression over time, a 4-year plan, consistent training and racing schedule, [and] patience!!

Fall 2014 • ct&rn 21

CC: After freshman year, what is your formula for successfully progressing the athlete through to the end of their collegiate career?

hot topic: www.nancyclarkrd.com

Nancy Clark, MS, RD, CSSD

Why Are Carbs So Confusing?

Carbohydrates seem to be a source of confu Ƥ Ǥ Due to the Paleo Diet, Grain Brain, Wheat Belly, and other trendy diet books, many runners don’t know what to eat. They just think they should avoid pasta, bagels, juice, bananas and sugar—even if these foods are non-problematic for them. Yet, most of the “carbs are evil, fattening & bad for you” hype is targeted not to runners but to the masses of overfat, Ƥ carbohydrates as healthfully.

What Are “Carbs”?

Some runners are confused about carbs because they do not even know what carbohydrates are. One marathoner claimed he “stayed away from carbs.” Yet, he routinely ate oatmeal for breakfast, whole wheat wraps for lunch, and sweet potato with dinner. He failed to understand that oatmeal, wraps, and potatoes are carbohydrates. He Ƥ Ǣ ơ Ǩ Here’s what he needed to know about Carb Biochemistry 101: • Carbohydrates include both sugars and starches. Carbs are in fruits, vegetables, grains, and milk (lactose). These carbs all digest into the simple sugar glucose. Glucose travels in the blood and, with the help of insulin, is taken up for fuel by the muscles. Runners who restrict carbs pay the price—“dead legs” and inability to perform at their best.

• Sugars and starches are biochemically similar. For example, an unripe banana (or any fruit) is starchy. As it ripens, it becomes sweeter; the starch converts into sugar. In comparison, peas (and other vegetables) are sweet when young and their sugar converts into starch as they mature.

What About High Fructose Corn Syrup?

High fructose corn syrup (HFCS), also deemed evil and fattening, is less evil and less fattening than portrayed by the media (1). (Ninety percent of 567 media reports on HFCS since 2004 replaced science with opinion and were biased to the erroneous (2).) HFCS is a double molecule comprised of 45% glucose, 55% fructose—the same as honey and similar to white sugar (50% glucose, 50% fructose). The negative hype about HFCS applies primarily to overweight folks who consume excessive calories of sweets, soda, candies and processed foods sweetened with HFCS. While no one needs excessive, lack-luster calories that could be better spent on nutrient-rich fruits, veggie and whole grains, does an athlete really need to fret about a few calories of HFCS in ketchup?

Are Carbs Bad for You? Regarding health, some carbs are better for ơ -

Are Carbs Fattening?

Despite popular belief, carbohydrates are not inherently fattening. Excess calories are

• All carbs—both sugars and starches—are equal sources of muscle fuel. Regardless of whether you eat a starchy potato or sugary candy, the end product is the simple sugar glucose. Some of that glucose feeds your brain; some of it fuels your muscles; and some gets stored in muscles as glycogen, ready to be used for fuel during hard and extended exercise.

22 ct&rn • Fall 2014

trients. For example, the sugar in sport drinks provides “empty calories” with no nutrition ȋ Ƥ healthier appearance). The sugar in orange juice is accompanied with vitamin C, folate, potassium, and many other vitamins, minerals, and plant compounds that contribute to good health. ơ ue than you’d get by eating the whole fruit, most anti-juice hype is targeted at overfat people. Liquid calories from juice, soda and sports drinks do not contribute to satiety (fullness). Hence, drinking sugary beverages with meals adds extra calories that can contribute to undesired weight gain. Yet, for active people who want to gain weight, juice can help a skinny runner easily boost calorie intake while simultaneously adding carbs for fuel that enhances muscle-building workouts. Ƥ Dz ories” to a sports diet, you need not eat a Ǧ Ǥ Ƥ healthy runner’s menu can accommodate ͕͔Ψ Ƥ ȋ Health Organization’s guidelines). Yet, if you frequently consume sports drinks, gels, and sports candies—as well as other sweets— you can easily consume more than 250 to 350 ȋ͕͔Ψ Ȍ Ƥ Ǥ Please don’t displace too many fruits, veggies and whole grains with empty calories from sugar.

fattening. Excess calories of carbs (bread, bagels, pasta) are actually less fattening than are excess calories of fat (butter, salad oil, cheese). That’s because storing excess calories of sugar as body fat requires more energy than does storing excess calories of dietary fat as body fat. This means, if you are destined to be gluttonous and ơ ǡ dulge in (high carb) frozen yogurt instead of (high fat) ice cream!

What About Sugar “Highs” and “Lows”?

Sugar “highs” and “lows” can easily occur ǡ Ƥ Ǥ ǡ however, can metabolize sugar without problems. That’s because exercise enhances the transport of sugar from your blood into your muscles with far less insulin than Ƥ Ǥ Ƥ sugar that triggers the need for excess insulin and leads to the “crash.”

The most common reason for “sugar crashes” (hypoglycemia) among runners relates to running out of fuel. The shakiness and sweats are because the athlete

did not eat enough carbs to maintain normal blood glucose levels and the brain is now demanding sugar. One marathoner thought the 100-calorie gel he took at mile 16 caused him to “crash.” More likely, he needed 200 to 300 calories to meet his energy needs, not just 100 calories.

You Are An Experiment Of One If you have intestinal distress relating to wheat, gels, onions, milk or any of a multitude of fruits, veggies and grains, your Ƥ ȋ Ȍ you can tolerate. The dose might be the poison. If you need to eliminate wheat due to celiac disease or gluten intolerance, you might have trouble getting enough carbs to fuel your muscles. That is, you’d need to eat 3 cups of blueberries to replace one bagel. Not only is that expensive, but also puts you at high risk for undesired pit stops. Consulting with a registered dietitian (RD) can be a smart idea! The referral network at www.SCANdpg.org can help Ƥ your food concerns and take the confusion out of carbohydrates.

Boston-area sports nutritionist Nancy Clark, MS, RD counsels both casual and compet ƥ ǡ (617.795.1875). Her bestselling Sports Nutrition Guidebook is available at www.nancyclarkrd.com, along with her food guides for cyclists, runners, and soccer players. For online education, see www.sportsnutritionworkshop.com Copyright by Nancy Clark MS RD CSSD April 2014 Selected References 1. Lowndes, J, S Sinnett, S Pardo, V Nguyen, K Melanson, Z Yu, B Lowther, J Rippe. ơ of sucrose or high fructose corn syrup Ƥ ǡ related parameters in overweight/obese subjects. Nutrients 2014. 17; 6(3):1128-44

Check it out: Nancy Clark will be ơ in February!

Fall 2014 • ct&rn 23

2. http://www.forbes.com/sites/trevorbutterworth/2014/02/06/sweet-and-sourthe-media-decided-fructose-was-bad-foramerica-but-science-had-second-thoughts/

hot topic:

Building a Strong Team Culture

FEEL THE RUN, NOT THE ROAD. Want to run on clouds? Equipped with GEL® Cushioning technology, runners will float through each mile in the new luxuriously plush GEL- Nimbus 16.

Jerry Lynch, Ph.D.

®

www.wayofchampions.com

THE NEW GEL-NIMBUS 16

Champions focus not on winning championships and outcomes, but on the mental process of building a strong foundation/ culture that will ultimately create peak performance on a consistent basis. This positions them to be the best they can be and, as a byproduct, win themselves a conference, league or national championship. That said, as a sport psychologist, my mission for athletes is always the exceptional execution of extraordinary excellence. I call this “the X factor”, the process which is achieved by diligent, eager attention to all the little things, plus the 10 fundamental foundational building blocks that can be controlled.

This “Way of Champions” creates goals that are in the now, process-oriented objectives that serve as beacons on the horizon that keep all of us on track, living the lifestyle of a champion. Set goals that you can achieve now, in the process. In this regard, practice sessions become tantamount to a championship game, whereby you set a high standard and demand from each other strict adherence to these standards each time you enter the arena of play.

Know that this journey, this “way”, is Ƥ Ǥ fail. Yet this process is able to teach you how to go to the next level. The obstacles become challenges that you courageously embrace as opportunities to be tested, to learn and ultimately to forge ahead. Plateaus will appear, and rather than get impatient or frustrated, you use these times to adapt to that level, mas-

ter it and go on to discover levels beyond what you thought were limits. To force or try to make yourself push past the plateau will prove to be futile, counterproductive and discouraging. Plateaus are simply one more natural stop on the journey, time to refuel your emotional, spiritual, mental tanks, enjoy the moment, ac Ƥ el and then advance not when you think you should, but when the time is right. Trust that when you go slower, you often arrive sooner.

ơ rience slumps, choking, and blocks, or a have a mental meltdown in your performance. Ex ƪ Ǥ

a safe environment (team and inner self) you will continue on the road to peak performance and metal toughness. Remember that excuses are regressions, failures, mistakes. They allow the mind to “check out”, not care and justify ơ ǡ ǡ it is our guru, teacher, mentor—how we learn all that we know. Embrace and accept failure: this builds mental toughness.

Individually, athletes on such teams must be accountable by demonstrating certain virtues/values/traits, and sport itself presents constant opportunities to develop this inner, spiritual development for sport, and more so, all of life. Some of these virtues/values/traits are fearlessness, audaciousness, relentlessness, tenaciousness, patience, perseverance, ǡ ƪ ǡ self and others. Such virtues are often more vital than talent when trying to experience success.

“The 10 Foundational Building Blocks of a Championship Culture” is reprinted here with the author’s permission. For more information, visit www.WayofChampions.com

24 ct&rn • Fall 2014

TEN BUILDING BLOCKS OF A STRONG CULTURE

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COMMITMENT (to a higher cause, purpose, other) RESPONSIBILITY (accept your role) ACCOUNTABILITY (give and take critique) INTEGRITY (gap between say and do) RESPECT (game, opponent, self, coach, team) TRUST (self, others, coach) LEADERSHIP (everyone’s work) COURAGE/COMPASSION - twins (give) SERVICE (sacrifice/suffering) HUMILITY (others get credit, gratitude and thankfulness)

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SHOE REVIEW

by Cregg Weinmann

Cross Country Shoes Fall 2014 As a formalized sport, cross country stretches back to 19th century England, with muddy landscapes and barriers—both natural and manmade—making the chase more interesting. Here we take our annual look at shoes best suited to just these conditions—oh, and made for speed, too.

We looked at 5 updates and one new model. Though we’ve said it for ten years, it remains true.

Differences in fit from one brand (or model) to the next allow most runners to find a racing shoe best suited for their particular foot type. Two factors should influence your selection of a cross country racing shoe: how well it fits you and how it feels when you run in it. And wear your racing shoes before you race in them as the low profile of the shoe, coupled with the intense effort of racing, can be tough on your soft tissue if you haven’t prepared well.

adidas XCS 5 $70 With its low profile, flexibility, and excellent traction, the XCS has epitomized adidas cross country. The upper is close-fitting, closed mesh with printed overlays providing support, so it’s smooth, snug, and flexible. The midsole is molded EVA, consistent in performance from year to year, with good flexibility and a close-to-the-ground profile. The outersole is a thin layer of rubber with spikes and Traxion lugs arranged to maximize the grip. The spikeless version uses conical nibs in place of the spikes. The flexibility, weight, and touch of protection make the XCS 5 a good choice for cross country racing.

Sizes: Men 7–13,14,15; Women 5–11,12 Weight: Men’s 6.6 oz./6.3 oz. (size 11, 6 spikes/spikeless); Women’s 5.3 oz./5.0 oz. (size 8, 6 spikes/spikeless) Fit: Snug throughout

ASICS Cross Freak $85 ASICS’ latest model for natural surfaces, the Cross Freak is aimed at elite athletes used to running in cross country spikes. The upper is closed mesh with thin, welded overlays keeping the shoe light and securely supported, with good flexibility. The midsole is single density, molded EVA with a second density of foam as a supportive shank for better conformity and grip on harder surfaces.

The outersole is full-length rubber with small lugs well dispersed and a 5-spike setup for excellent traction on natural surfaces. The result is a shoe that works well for competitive cross country, or even for the longer track events.

Sizes: Men 4–13,14; Women 5–10,11 Weight: Men’s 8.5 oz. (size 11, 5 spikes); Women’s 5.3 oz. (size 8, 5 spikes) Fit: Snug heel, close forefoot

Brooks Mach 16 Spike/Spikeless $75/$70 The Mach 16 is the latest version of Brooks’ longtime cross country racer. Round 16 carries over the effective chassis, grip, and sleek fit, a stable variable over cross country’s changing terrain.

The upper is tightly woven mesh with support sandwiched between the interior and exterior layers. The offset lacing continues, providing its snug and effective fit. The midsole is the thin and low-profile molded EVA proven over several seasons of racing. The outersole also carries over, its 5-spike configuration providing great grip for all-natural courses, and the spikeless handling paved and off-road with equal ease. Mach 16 successfully carries on the tradition of performance and quality Brooks has become known for.

Sizes: Men 6–13,14,15; Women 6–12 Weight: Men’s 6.4 oz./6.0 oz. (size 11, 5 spikes/spikeless); Women’s 4.9 oz./4.8 oz. (size 8, 5 spikes/spikeless) Fit: Snug heel, close forefoot

Nike Victory XC 3 $120 The Victory XC is the premier shoe in Nike’s cross country line and Round 3 unveils some significant changes from top to bottom. The upper features a new closed mesh with welded overlays that are textured with ‘regrind’ recycled rubber, and the lacing is reinforced by strands of Flywire to snug up the midfoot fit. The midsole is shaped with new geometry, informed by findings from Nike’s new trail shoes, and is both protective and flexible. The effective outersole features reshaped lugs and a rounded heel that optimizes the angle of the lugs for best effect. Add a horseshoe-shaped spike plate and you’ve got an outersole that provides serious traction in sloppy conditions. The result is a light and efficient racer that’s worthy of the Victory name.

Sizes: Men 4–13,14,15 Weight: Men’s 5.5 oz. (size 11, 4 spikes) Fit: Snug heel, close forefoot

Puma Haraka XCS $65 Puma’s nod to cross country success, the Haraka takes its name from the Swahili word for “Hurry,” the language of many cross country champions. The shoe’s strength is its straightforward solution to grip and flexibility. This update retains the chassis, while the changes focus on the upper: A new closed mesh offers good support on its own, but adds structure with both printed and traditional overlays. The midsole is a healthy layer of foam proven by numerous cross country seasons. The outersole also is unchanged, with large lugs surrounding each spike of the 6-spike layout. The performance, features, and affordable price make the Haraka a pretty attractive cross country option.

Sizes: Men 7–12,13,14; Women 5–10,11,12 Weight: Men’s 7.9 oz. (size 11, 6 spikes); Women’s 6.3 oz (size 8, 6 spikes) Fit: Snug heel, close forefoot

Saucony Shay XC 4 Spike/Spikeless $80/$75 The Shay is the workhorse of Saucony’s cross country line, positioned between the Kilkenny and the Carrera. Round 4 nudges the Shay forward with a number of small changes to improve performance. The upper is a closed mesh of rip stop fabric and a matrix of Flex Film for support without adding significant weight, little changed though the support has been beefed up. The midsole is the effective low-profile molded EVA the shoe is known for because it’s both protective and flexible.

The outersole has dozens of newly configured lugs and 6 spikes for traction. The quirky footprint on the sole captures the love of the activity: Hard work, yes, but fun. The result is an update that’s protective, lightweight, and geared for performance.

Sizes: Men 7–13,14,15; Women 5–12 Weight: Men’s 6.8 oz./6.5 oz. (size 11, 6 spikes/spikeless); Women’s 5.3 oz./5.0 oz. (size 8, 6 spikes/spikeless) Fit: Snug throughout

Tips for Selecting Cross Country Shoes cross country racing shoes are more alike than they are between spiked or spikeless models should be based on • While • Choosing different, we can’t emphasize enough that the differences in fit and the racing surfaces you’ll encounter during your season. cushioning are crucial to individual comfort and performance.

•

Try on shoes from a variety of shoe companies. Differences in fit from one brand (or model) to the next allow most runners to find a racing shoe best suited for their particular foot type.

factors should influence your selection of a cross country • Two racing shoe: how well it fits you and how it feels when you run in it. your racing shoes before the actual race, since the low profile • Wear of the shoe coupled with the intense effort of racing can be tough

country spikes are slightly better than spikeless shoes at • Cross gripping muddy or soggy ground, but they are limited to use on all-natural courses. In California, they are not allowed for cross country at the high school level; however, they are permitted during track season. models work almost as well as traditional spiked shoes in • Spikeless the mud. In addition, they can manage pavement, sidewalks, and rocky surfaces, as well as indoor and outdoor tracks.

on your soft tissue if you haven’t prepared well.

Cregg Weinmann is footwear and running products reviewer for FORTIUS Media Group, LLC. He can be reached via email at shuz2run@lightspeed.net Copyright © 2014 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.

youth runners Cait Chock 28 ct&rn • Fall 2014

cait@caitchock.com

Some Ideas on Training Volume & Intensity Ƥ ‘phenom’ bursts onto the scene is, “How much are they doing?” This single question, often with the accompanying quizzical eyebrow raise, encompasses a lot: mileage, intensity of workouts, how many workouts, cross-training, and who’s driving the training and the athlete?

The reason elders in the sport tend to ask with a bit of hesitation is based primarily on experience. A ƪ Ǧ Ǧ Ǧ ǡ ƪ the runner is putting in more mileage and hard workouts than said high-schoolers.

The volumes and kinds of workouts for young ơ Ǧ ǡ man to senior, and then transitioning into college.

This sounds like simple logic, but it’s sometimes lost in the drive for immediate returns. Unfortunately, impatience tends to bite runners in the backside and a failure to look long-term—especially with younger harriers—is even more disastrous.

Coach Dena Evans (www.runcoach.com), previously coaching the Stanford’s women team, isn’t against children getting started in running at an early age; in fact, she herself did. She points out there are Ƥ ǣ ǡ Ƥ ǡ ǯ self-esteem boosting, and a fun, social environment.

However, when the fun gets stripped away and the focus turns solely to times and performances, that crosses the line.

“Whatever you do, it should be a gradual pro ơ tional and social-based,” states Evans. “If you have the occasional race to work on the competitive piece, that’s probably positive but I don’t think forcing that every day at practice is necessarily always positive at the age when we’re trying to introduce kids to a lifelong enjoyment of the sport.” She also recommends that the younger the runner, the more involved with other sports they should be, rather than focusing exclusively on running.

Start of the 2014 Junior Carlsbad race. www.PhotoRun.net

Take each runner as a study of one; individuality and gradual progression are the rules that win out in this sport.

Along with that, have patience.

Balancing volume and intensity is something even the professionals with all their experience continue to adjust and tweak.

Fall 2014 • ct&rn 29

This is hardly to say there isn’t going to come a time for hard workouts and tough races, but more along the lines of letting the athlete be the guide.

“I think that kids that are running sort of self-identify a little bit on [intensity],” explains Evans. “Kids have a willingness to take the next step.” She points out it isn’t until college that Ǧ Ƥ their running develop into national caliber. The point is: There is time.

Ƥ Greg Weich previously coached at Smokey Hill HS, and is no stranger to ushering along burgeoning talent, including national champions. When a freshman enters his program, he has a list of 13 things he assesses before writing up any training plans.

“Years of past running. How does the athlete respond emotionally during hard training?

Physical development, not age,” among them.

What he cites as most important is: “Previous loads handled without injury ... All of these will factor in when training young athletes, particularly young female athletes.”

Coach Jay Johnson’s (http://CoachJayJohnson.com/) approach centers around the training age of a runner, “I think the key is to look at training age versus chronological age.” That’s years spent running year-round, or at least the majority of a year with other sports between.

Dz ơ ǡ ǯ

want to look at their training age and go from there.” The younger the runner, “I think that structured training should be approached with caution.”

By the time a runner hits high school and is looking to progress, workouts and training need to be attacked with a long-term approach. “Patience with training and the process. Impatient runners won’t have long careers.” The runners who are able to keep improving to senior year, into college and beyond, “must love the sport. [and be] intrinsically motivated to train.”

Addressing female athletes in particular, Evans brings up the female triad: “Any coach or parent needs to be mindful of how those Ǥdz ơ ent ages. Sometimes not until hitting college that their bodies start to change. This needs to be handled with care, not just emotionally, but physically as well, to avoid injuries. “There’s not necessarily going to be a linear path for girls, [as] there might be for boys.”

Take each runner as a study of one; individuality and gradual progression are the rules that win out in this sport. Along with that, be patient. Balancing volume and intensity is something even the professionals with all of their experience continue to adjust and tweak. The point is, the younger the runner, the more years that they can potentially be training and thus improving. That will only change if the harrier is overloaded too early and winds up injured or leaving the sport entirely.

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30 ct&rn • Fall 2014

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A new kind of crazy has arrived.

The Clifton.

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In order to further support the growth of American distance running, HOKA ONE ONE will introduce competitions for high school cross country teams across the nation. Both regional and national champions will be crowned.

Originally founded in the 1950s and run through the 1980s, the “Postal” concept was a nationwide series of races run on tracks during the cross country season. The results ƥ school cross country team champion by sim Ƥ runners from each participating team. The two-mile distance run on a track ensured the accuracy of the nationwide competition and coaches from around the country would mail their team times to a central reporting body and a champion would be announced soon afterwards.

“There are many great high school cross country programs throughout the country and most don’t get a chance to measure themselves outside of their own state. The beauty of the Postal competition is that any high school can compete at any time during the season and see how they stack up against other schools throughout the country. We see it as a great way to support coaches building their programs,” said Jim Van Dine, President of Hoka One One. “We will have a national champion, but we will also have regional winners and awards for those teams who meet certain time standards. For example, having a boys’ team averaging under 10 minutes or a girls’ team averaging under 11 minutes is worthy of recognition.”

Two-time USA National Cross Country coach Peanut Harms added, “A lot of coaches already have their kids run some type of track race – mile or 2-mile – at the start of ǯ Ƥ Ǥ Hoka One One 2-Mile Postal competition will ƥ manner. We encourage schools to participate in more than one Postal competition to measure improvement throughout the season.”

There will be three Hoka One One twomile Postal Invitational competitions produced by Soul Focus Sports, a sports event management group. They’ll be held in the San Francisco Bay Area, Southern California, and New Jersey.

ƪ events, regional Hoka One One Postal competitions will take place across the country with dozens of schools hosting local Postal meets any time from August 15 through De-

cember 15. Cross Country coaches can enter their results and compare themselves immediately across the country at a customized interactive database at Runnerspace.com There are many ways to participate! While most teams will participate through a casual time-trial type setup with only their own team or with a few other teams (perfect for a pre-season workout), there are also bigger ƥ ƪ Ǩ are some of the important details with the ƥ ƪ Ǥ Hoka One One National High School 2-Mile Postal Competition Flagship Events Northeast Wed., Nov. 12, 2014 in Jackson, NJ South Tues., Dec. 2, 2014 in Austin, TX Northern California Wed., Dec. 3, 2014 Southern California Thurs., Dec. 4, 2014 Registration Fees Team - $100 per team Individual - $20 per person Coed Community Race - $20 per person *Registration includes a free t-shirt LOCAL EVENTS - Event Options http:// www.HOKAONEONEPOSTALNATIONALS. Ȁ Ƥ Ǥ ǫ ̴ ί͚͔͓͗͘͘ zz3DaqFj6C3

HOKA ONE ONE was founded in 2009 by JeanLuc Diard and Nicolas Mermoud and was cre ơ formance primarily for ultrarunners. Deckers Outdoor Corp. acquired the brand in late 2012 and is investing to broaden the product line to service all runners. Due to HOKA ONE ONE’s unique ability to provide cushioning while still ơ ǡ Ƥ from a product that is designed to greatly reduce the amount of stress on their lower legs and body. www.hokaoneone.com Read more: HOKAPostalNationals http://HOKAONEONEPN.runnerspace.com/ gprofile.php?mgroup_id=46024#ixzz3CCOAVay8