Missouri Runner and Triathlete - July- August 2015

July – August 2015

Volume 13, Number 3

NCAA

DAYS 1–4

Ben True

TRAIL SHOE REVIEW

WINS adidas 5K

HARRY MARRA:

10-Event Maestro

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MARY KEITANY

Ben True PhotoRun.net

Wins Oakley 10K JULY– AUGUST 2015

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TABLE OF CONTENTS 6

Publisher’s Note

By Larry Eder

7

NCAA Day 1: Men’s Semifinals

By Roy Stevenson

8

NCAA Day 2: Women’s Semifinals

By Roy Stevenson

Volume 13 Number 3 July – August 2015

21

FORTIUS Media Group, LLC Publishing Director Larry Eder

Mary Keitany Wins Oakley 10K Source: New York Road Runners

Editorial Director Larry Eder

22

Team New Balance Adds Emily Sisson to the Family Source: New Balance press release

Contributing Writers Larry Eder, Roy Stevenson, Cregg Weinmann, Dave Hunter, Sabrina Yohannes, Chris Lotsbom

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Photographers Photorun.net, Cheryl Treworgy/Pretty Sporty

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Ben True Turns to the Track

By Sabrina Yohannes

12

RunBlogRun Summer Cross Country Challenge

By Larry Eder

NCAA Day 3: Men’s Finals

By Roy Stevenson NCAA Day 4: Women’s Finals

By Roy Stevenson

14

Trail Shoe Review

By Cregg Weinmann

16

Reynolds’ Rap: Reflections from the 400m #2 All-Time Performer

By Dave Hunter

18

Harry Marra: 10-Event Maestro

By Dave Hunter

Managing Editor Kimi Golden

Proofreader Red Ink Editorial Services Madison, WI

25

Design Richele Collins Production Alex Larsen Delavan, WI

26

Website Chuck Bartlett

RunBlogRun Summer Cross Country Challenge Weeks 1-13: A Training Schedule

By Larry Eder

ADVERTISING Larry Eder FORTIUS Media Group, LLC 608.239.3785 fortiusmedia@gmail.com Adam Johnson-Eder adamlawrenceeder@gmail.com 608.556.9164

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HOKA ONE ONE Postal Nationals Source: HOKA ONE ONE press release

Advertising Production Alex Larsen Alex Graphics acl3graphics@gmail.com

30

Ben True Wins NY adidas 5K

By Chris Lotsbum Race Results Weekly

www.morunandtri.com Facebook: Missouri Runner & Triathlete Twitter: @morunandtri Missouri Runner & Triathlete is produced, published, and solely owned by FORTIUS Media Group, LLC, P.O. Box 6450, San Jose, CA 95150, Larry Eder, Publishing Director. All ad materials and insertion orders should be sent to Larry Eder at the address above. Phone 608.239.3785, Fortiusmedia@gmail.com. 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 © 2015 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. Missouri Runner & Triathlete is represented by FORTIUS Media Group, LLC, which also represents members of the Running Network and runningnetwork.com.

ON THE COVER:

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

Ben True, 29, from North Yarmouth, ME, grabbed his first Diamond League victory at the New York adidas Grand Prix 5000m in 13:29.48.

Photo by PhotoRun.net www.morunandtri.com

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PUBLISHER’S NOTE

Becoming a Runner I came to understand the sport of running during my high school and college summers at St. Blaise in Bridgeton. I remember 1973 when I’d run up to the school’s huge parking lot and continue lap after lap in my low-top basketball sneakers—I hadn’t yet purchased my first pair of real running shoes.

It was in the fall of ’73, traversing the one-mile lap of De Smet Jesuit High School, that I really became a runner under the direction of Jim Marheinecke, our coach and outstanding role model for the sophomores and above. Fr. Ralph Passarelli was the freshman coach and a former athlete himself. We came to truly admire him when one day he took on the best athletes from the school basketball team and, wearing his Jesuit blacks, outscored young men less than one third his age.

My running life—and my career—began in St. Louis. Races at Pattonville, Ladue, St. Louis University High, and St. John Vianney comprise some of my fondest memories.

As a college runner, I came back to run with Bro Jim (as we called him then).

One of my favorite memories was a run that began at my Grandma’s house at 4343 Duke Street, up Gravois and on to Grant’s Farm for my 20-miler. Hilly, humid, and sunny—it was a wonderful run. Sitting on my Grandma’s porch and talking with her afterward are experiences I’d like to have just once more. My mother and my grandmother were the start of my running tradition, both having run the 60-yard dash.

So many memories come flooding back each time my creative team puts together an issue of Missouri Runner for you, our readers.

Thanks for reading Missouri Runner regularly.

Greetings from Paris (but that’s another story).

Larry Eder Publisher, Missouri Runner and Triathlete Publishing Director, FORTIUS Media Group, LLC

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JULY– AUGUST 2015

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NCAA DAY 1

WEDNESDAY, JUNE 10 Men’s Semifinals Eugene, OR

Following a new program format that alternates men’s competition days (Wednesday and Friday) and women’s competition days (Thursday and Saturday), the 2015 NCAA Div. I athletes unleashed their usual stellar performances. The new format didn’t seem to hinder the college athletes as they ran, jumped, and threw their hearts out.

With most track semifinals held on Wednesday and Thursday, the Friday and Saturday all-finals programs promised to be nonstop, highly competitive extravaganzas.

Performing to an enthusiastic Eugene crowd, the men’s semifinals resulted in the usual tactical races, jumps, and throws as the competitors jockeyed to qualify for their finals conserving their precious energy without ceding too much to their rivals.

Perhaps Trayvon Bromell (Baylor) wasn’t too concerned with keeping his speed a secret from the rest of the field as he blitzed his 100m semi in a windy 9.90 from Senoj-Jay Givans (Texas) in 10.03. A wind-aided 9.98 from Andre De Grasse (USC) was the second-fastest 100m of the day and the only other sprinter under 10 flat.

Short of a midrace hamstring strain, Bromell seemed to have the 100m wrapped up, but the fight for second among Givans, De Grasse, and Kolby Kistenbee (TCU) will be awesome.

None of the quarter-milers gave much away as the top eight qualifiers went under 46.0. Vernon Norwood (LSU) led the pack with 45.42 over Deon Lendore (Texas A&M) and Marcus Chambers (Oregon), both in 45.43, and Najee Glass (Florida) and Ceo Ways (North Carolina), both in 45.49.

Edward Kemboi (Iowa State) and Brannon Kidder (Penn State; both in 1:45.95) were the only sub-1:46 800m qualifiers, with considerable daylight between them and Shaquille Walker (BYU) in 1:46.24, Collins Kibet (Arizona) in 1:47.11, Brandon McBride (Mississippi State) in 1:47.28, and Clayton Murphy (Akron) in 1:47.29.

Bromell also led the 100m field semifinals, in 20.03, shared with Dedric Dukes (Florida), with the same time.

Both 1500m semifinals were tactical jog-and-sprint affairs; the second semifinal coming in at 5 seconds faster than the first. David Elliott (Boise State) prevailed in the second semifinal in 3:40.44 over Blake Haney (Oregon) in 3:40.81, with John Gregorek (Oregon) third in 3:40.89. Zach Perkins (Air Force) finished in 3:45.63 over Daniel Winn (Oregon) in 3:45.78.

The 3000m steeplechase was dominated by Anthony Rotich (UTEP), who looked to be loping along at three-quarters effort. His win in 8:40.52 over Dylan Lafond (Illinois) in 8:41.11 and Zak Seddon (Florida State) in 8:41.12 looked

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CherylTreworgy/PrettySporty Heat 1 of the men’s semifinals 1500m race.

easy. The second semifinal, only a couple of seconds slower, was won by Stanley Kebenei (Arkansas) in 8:42.07 over Darren Fahy (Georgetown) in 8:42.24. It set the stage for a great final on Friday between Rotich and Kebenei, with several others close behind.

The men’s 10,000m was an exciting event for Duck fans, with top-seeded Edward Cheserek outsprinting Oregon teammate Eric Jenkins, 28:58.92 to 28:59.13. Jenkins made Cheserek work for his title, not conceding until Cheserek’s faster leg turnover down the homestretch carried him to victory. Cheserek’s last lap was 58.89 compared to Jenkins’ 59.35. Jason Witt (BYU) got a well-deserved third place in 29:04.58. Said Cheserek, “I think it went well. I just tried to follow what Coach asked us to do today. I was waiting for somebody to push it and I just wanted to sit back.”

Omar McLeod (Arkansas) won his 100m hurdle semifinal in 13.08, quite a way ahead of Johnathan Cabral (Oregon) in 13.49.

Marquis Dendy (Florida) was top qualifier for the long jump with an 8.43m (27'8") effort. Jarrion Lawson (Arkansas) was next in 8.34m (27'5").

Popular Duck Sam Crouser took the javelin by more than 2 meters with a 79.19m (259'10") throw. “It feels really good,” said Crouser. “There’s a great competition out there.”

Jonathan Jones (Buffalo) took the shot put with a 20.78 (68'3") throw over Darrell Hill (Penn State), who threw exactly the same distance.

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2015 NCAA Div. I Track & Field Championships

By Roy Stevenson

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Project14_Layout 1 6/11/15 6:30 AM Page 1

NCAA DAY 2

THURSDAY, JUNE 11 Women’s Semifinals Eugene, OR

CherylTreworgy/PrettySporty Molly Seidel (Notre Dame) on Day 2 of the women’s semifinals won the 10,000m in 33:18.96.

By Roy Stevenson

Continued on page 10

©2015 ©201 5 New New Balanc Balance e At Athlet hletic ic S Shoe hoe, Inc Inc.

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<<

Engineered for the relentless pursuit of faster.

Thousands—10,015 in fact—turned out at Hayward Field for Day 2 of the NCAA Div. I Championships, the women’s semifinals.

The two women’s 1500m semis were remarkably in tune with each other, as both winners clocked 4:16. Rhianwedd Price (Mississippi State) won heat 2 in 4:16.01 over teammate Marta Freitas (Mississippi State) in 4:17.01. Defending champion Shelby Houlihan (Arizona State) took heat 1 in 4:16.87 from Sara Sutherland (U of Colorado) in 4:16.94.

Ten steeplechasers finished between 9:53.93 and 10:00. Leah O’Connor (Michigan State) took heat 1 in 9:55.58, with Emily Ritter (Rider U) second in 9:55.89. Erin Teschuk won heat 2 (North Dakota State) in 9:53.93 over Courtney Frerichs (U of Missouri-Kansas City) in 9:54.07.

The time spread for the 100m semis ranged from 10.96 to 11.17. Morolake Akinosun (U of Texas) took heat 2 in the day’s fastest time of 10.96, with a wind of +3.0 at her back. Dezerea Bryant (U of Kentucky) placed second in 10.99, with the same wind aid.

University of Oregon’s Jenna Prandini won heat 1 of the 100m. Alea Hobbs (Louisiana State) took second in 11.13 to also qualify for the final. If we factor out the fastest wind-aided times by Akinosun and Bryant, their times look remarkably close.

Hanna Green (Virginia Tech) looked strong as she took heat 1 of the 800m in 2:03.35 over Claudia Saunders (Stanford), who ran 2:03.38. Chrishuna Williams (U of Arkansas) was the only other runner under 2:04, as she won heat 3 in 2:03.91.

Three others qualified with times under 2:04.

With six runners clocking under 52.0, they set up a super-competitive 400m final.

The winners of each heat ran the three fastest times. Kendall Baisden (U of Texas) took heat 1 in 51.53; Shakima Wimbley (U of Miami) took the heat 2 honors in 51.68; and 2012 and 2013 NCAA champion Ashley Spencer (U of Texas) won heat 3 in 51.72.

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©201 © ©20 2015 N New Balan lanc nc ce Atthlet hl ttic ic c Shoe oe e, In Inc nc.

We are not made to stop. We are made to keep going. To relentlessly pursue new levels of fast. To go beyond what has been done before.

By always pushing. And always evolving. We are Always in Beta.

newbalance.com/beta

Emma Coburn U.S. Champion

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2015 NCAA Track & Field Championships

NCAA DAY 2 The 10,000m was the usual battle of attrition as Megan Curham (Princeton), defending champion Emma Bates (Boise State), Chelsea Blaase (U of Tennessee), and Molly Seidel (Notre Dame) led the field at various stages. The field was bunched up over 15 meters at halfway, reached in 16:49.61. Then, with four laps to go, Seidel showed her superior work ethic in dramatic form. Rocketing off in a dead sprint that tore the field apart in one lap, she opened up a

50-meter gap on Dominique Scott (U of Arkansas) and Emily Stites (William & Mary). Seidel bravely held on for the next two laps.

But could she maintain her diminishing lead over the bell lap? In a gutsy display Seidel held on to the finish, winning by 7 seconds over Scott and Stites, with Oregon’s Molly Grabill and Waverly Neer coming in fourth and fifth, respectively. Bates finished 10th. Seidel is well worth watching, and we predict she’ll make Team USA. Seidel’s time (33:18.37) is no indicator of her true potential. Scott’s time of 33:25.81 was well-deserved as was Stite’s 33:26.15.

The women’s pole vault was a spirited tussle between season rivals Demi Payne (Stephen F. Austin) and Sandi Morris (U

of Arkansas). These two have been battling all season with a fairly equal spread of victories. Payne prevailed with a 4.70m (15'5") vault over Morris’ 4.65m (15'3") second place. Payne’s height was a new NCAA meet record, and Morris’ second-place vault also bettered the old NCAA meet record. (Morris’ college best stands at 4.72m [15'6"].) Between them, they hold the top 10 outdoor collegiate all-time marks. Stephanie Richartz (U of Illinois) came in third with a vault of 4.45m (14'7").

“This hasn’t been an easy journey for me. To come up on top in this meet is incredible, and it’s honestly hard to put into words. I’ve been dreaming about this moment for a while now and I saw it in my mind and think that’s what kept me going all this time,” said Payne.

CherylTreworgy/PrettySporty

Chad Noelle (OSU) won the men’s final 1500m in 3:54.96. Zach Perkins (Air Force) took second with 3:55.12.

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NCAA DAY 3

FRIDAY, JUNE 12 Men’s Finals Eugene, OR

By Roy Stevenson

110m Hurdles Final Oregon’s Johnathan Cabral briefly led until the fourth flight of hurdles, until race favorite Omar McLeod (Arkansas) pulled steadily away to the finish in 13.01. This was a display of perfect technical hurdling. Although windy (+3.9), McLeod’s time was a mere 0.01 off legendary Renaldo Nehemiah’s college best of 13.00 set in 1979.

McLeod’s time was the fastest in the world this year and #2 in meet history. Runner-up Cabral’s 13.22 and third-place Isaac Williams’ (U of Houston) 13.31 were solid place-getters. “This win actually meant a lot more than indoors, even though I broke the collegiate record in indoors,” said McLeod.

200m Final De Grasse, having intimidated the field with his impressive 100m victory in 9.75, made short work of the 200m field, winning in 19.58 over Dedric Dukes (Florida), who ran 19.86.

Trayvon Bromell went stride for stride with Dukes to get a photo-finish third place in the same time. The top three times are the three best in meet history under all conditions.

“I just believed in myself. Adrenaline was still going, and I just kept pushing it,” said De Grasse of his 200m win.

400m Final Vernon Norwood (LSU) demonstrated a spirited challenge and well-deserved victory in 45.10 as he moved steadily away over the final 60 meters of the longest sprint. DJ Zahn (Illinois) faded to third as Norwood cruised away, while Marcus Chambers (Oregon) edged past Zahn to move up into second place with 45.59. Norwood’s win by 0.49 seconds is the largest since 2002. “It felt great. [It] showed the hard work I put

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800m Final Collins Kibbett (Arizona) led a bunched group through the bell lap in a slow 55.66 over Shaquille Walker (BYU) and Clayton Murphy (Akron), with eventual winner Edward Kemboi (Iowa State) tucked in fifth place.

As the pace in the second lap ramped up, the bunched group jockeyed for a clear run. Murphy burst out of the pack, opening up a few surprise yards, but Kemboi and Brannon Kidder (Penn State) gathered him in as Murphy faded down the home stretch with a final desperate kick. Kemboi’s 1:49.26 included a 53-second last lap. Defending champion Brandon McBride (Mississippi State) was never in contention, finishing sixth.

Men’s 1500m In the first individual track final of the day, the 1500m came down to an all-out sprint over the final 300m. A 63second opening lap was followed by a pedestrian 71-second lap. Former Duck Chad Noelle—now with Oklahoma State— prevailed with a 52.03 final lap over Zach Perkins (Air Force), who kicked a 51.93 last lap. Their lackluster times of 3:54.96 to 3:55.08 and Blake Haney’s (Oregon) third place in 3:55.12 gave no indication of what time these milers were really capable of.

“I knew I could do it, but then actually doing it is another thing. And it felt really good to come back and do it at Hayward,” said a pleased Noelle afterward.

3000m Steeplechase UTEP’s defending champion, Anthony Rotich, was the clear steeplechase favorite and never looked like he was struggling at any stage. Early leaders were Edwin Kibichiy (Louisville) and Zak Seddon (Florida State), with Rotich tucked in third. The race was shaken up in the fourth lap when Kibichiy wiped out on the home stretch hurdle. He was unable to make up the lost ground, eventually finishing ninth. Rotich took over the pace-making in lap 5 from Seddon, Brandon Doughty (Oklahoma), Stanley Kebenei (Arkansas), and Ole Hesselbjerg (Eastern Kentucky), who had worked his way up.

In the bell lap, Rotich put in a supercharged sprint at the 200m mark, dragging Kebenei along with him. Rotich moved away from Kebenei and Hesselbjerg down the home stretch, but Kebenei fought back, staying within 2 yards to the finish.

Rotich’s time of 8:33.90 was a couple yards ahead of Kebenei’s 8:34.28 and Hesselbjerg’s 8:36.09. Kibichiy struggled into ninth place.

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2015 NCAA Track & Field Championships

100m Final Few pundits would have bet on Andre De Grasse (USC) as the race favorite after Trayvon Bromell’s (Baylor) convincing semifinal win in 9.90.

Thus, De Grasse’s upset win left many spectators’ jaws on the ground. He was a clear winner from 40 meters on. Pulling inexorably away from Bromell, De Grasse won in a superb wind (+2.7fps)-aided 9.75 over Bromell’s creditable 9.88.

Jarrion Lawson’s (Arkansas) third place in 9.90 and Senoj-Jay Givans’ (Texas) fourth in 9.97 were windy (+2.7fps). Kendal Williams’ (Florida State) windy 9.98 made it five under 10.0.

That’s some serious sprinting, wind-aided or not! De Grasse’s time was #2 in collegiate history.

Said Bromell, “It was just an unbelievable feeling. I never thought I could run that fast, but I just have to believe in myself and now that I’ve run that fast, it’s just changed my whole perspective on running.”

in with these guys,” said Lockwood after the race. Defending champion Deon Lendore (Texas A&M) pulled up lame at the 140-meter mark.

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NCAA DAY 4

SATURDAY, JUNE 13 Women’s Finals Eugene, OR

2015 NCAA Track & Field Championships

By Roy Stevenson For the final day of the NCAA Championships in the women’s events program, some predicted that an absence of testosterone would render the women’s finals a second-rate affair. Attendance would be down, the doomsayers said, but they needn’t have fussed. Saturday’s attendance was 11,734, the highest of the four days.

Women’s 100m Final Oregon favorite Jenna Prandini, Morolake Akinosun (Texas), and Alaayiha Brown (Texas A&M) were neck-andneck from the 30m mark, with Prandini leaning at the tape to win by a scant 0.01 in 10.96 to Akinosun’s 10.97. Dezerea Bryant (Kentucky) moved into third in 11.01 ahead of a fading Brown, who finished fifth, after being pipped by Ky Westbrook (USC) for fourth. With Oregon winning three of the last four 100m finals, Oregon has established itself as a respectable sprint school, adding to its formidable distance reputation.

Said an elated Prandini, “To come out and win the 100 has always been one of my goals and one of my dreams, so to do it was pretty awesome.” Of her fast closing speed she added, “My coach just said as long as I’m within striking distance to just trust in my race plan and trust that on those last 80 meters my top-end speed could catch them.”

Women’s 200m Final As Prandini—who had just taken the 100m an hour earlier—lined up for the 200m final, the Oregon crowd held its collective breath, hoping that Prandini’s previous long jumps (second place) and 100m (first place) hadn’t sapped her strength and taken the zip out of her 200m effort.

The first four finishers—Dezerea Bryant (Kentucky), Prandini, Kamaria Brown (Texas A&M), and Kyra Jefferson (Florida)—were in a straight line as they came off the curve.

No quarter was given down the home stretch as they battled it out, with Bryant prevailing in 22.18 over a struggling Prandini (22.21). Brown was a yard behind in 22.24, with Jefferson clocking the same time for fourth place.

Bryant was Kentucky’s first winner in this event, and Brown’s third place continued Kentucky’s string of placing a top 3 finisher in the past nine years. Said Bryant afterward, “Coming into this meet we already had a pretty good idea of what we could accomplish, so just going out there and doing it was our main focus.”

Women’s 100m Hurdles Final Winner and fastest hurdler in the semifinals Kendra Harrison (Kentucky) was the clear pre-race favorite. Harrison started moving away from the rest of the field at the 50m mark and won by a lot of daylight, in a rapid 12.55, still going away

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from the field in a perfect display of technical hurdling.

In lane 3 Cindy Ofili (Michigan) was pulled through by Harrison and moved slowly away from the rest of the field, but was always two paces behind Harrison, ending up with the silver medal in 12.60. Dior Hall (USC), running in lane 1, gathered the bronze medal in a solid 12.74, establishing U.S. and world junior records.

The first three finished in lifetime bests. Harrison is Kentucky’s first winner in this event and is now the third-fastest hurdler in NCAA meet history. She’s also second in the 400m hurdles. Harrison summed up her hurdling career, saying, “It’s really amazing. My freshman year I struggled a lot, but coming in as a senior, my confidence was really high, and now I’m proud.”

Women’s 400m Final This race looked to be too close to call. Practically the entire field was spread out in a straight line as they came out of the final curve into the home stretch with 90m to go. The crowd went wild as it watched the race unfold.

Florida State’s surprise of the day, Kala Funderburk, dipped at the line to deliver a 51.67 win over Texas’ Kendall Baisden, second in 51.74. Third was Daye Shon Roberson (Oklahoma) in the same time as Baisden. Ashley Spencer (Texas), winner of the 2012 and 2013 NCAA 400m, finished seventh in 52.65.

Funderburk is FSU’s third winner in this event. Said Funderburk of her race, “Coming from lane 8 I knew I was running blind so I didn’t have to worry about anyone—just execute how you plan to execute, and it worked.” Times were the slowest since 1996 due to the strong gusting winds.

Women’s 800m Final Clemson’s Natoya Goule boldly tried to steal the show with a blistering 56.17 first lap, opening a 10-meter gap over Oregon’s Raevyn Rogers at the bell. Goule paid for her fast early pace, but she managed to hold it together until halfway down the back stretch when Rogers challenged her.

Ultimately, Goule would fade to seventh, and Rogers would maintain an unchallenged pace off the curve and down the home stretch to win in 1:59.71. Stanford’s Claudia Saunders would power through nicely into second place in 2:00.63, and Virginia Tech’s Hanna Green, always in third, earned a wellearned bronze medal in 2:01.17.

Rogers was the first freshman to win this event since Oregon’s Rebekah Noble in 2006. Oregon has five titles in this event, placing in 10 of the past 11 years. “It feels amazing.

I’m so blessed to be a part of this team and to have these great coaches and supporters. Everything has been great,” said Rogers of her win.

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Kendra Harrison (Kentucky) won the women’s final 100m Hurdles in 12.55.

Kayla Funderburk (FSU) won the women’s final 400m in 51.67.

2015 NCAA Track & Field Championships

Women’s 1500m Final There’s an adage in the middle distances: Whoever leads at the bell doesn’t lead at the finish. This held true for defending champion Shelby Houlihan (Arizona State), who gamely set the pace for the first three laps of the metric mile.

Rhianwedd Price (Mississippi State) capitalized on Houlihan’s pacemaking and squeezed past her down the home stretch to win in 4:09.56 to Houlihan’s second place 4:09.67.

Sara Sutherland led the rest of the field, some distance behind the two leaders, finishing in third place in 4:13.48.

Price’s time is the seventh fastest in meet history, and Houlihan’s is eighth. This was the race’s second-closest margin of victory (0.09 seconds) after Wisconsin’s Suzy Favor’s 0.07 margin in 1987.

Said Price after the race, “I made a move at 200 to go and [Houlihan] covered it straight away so I thought that was going to be my big move to go past her, and when it didn’t happen I thought maybe it was over. But with 100 meters to go I just tried to kick again and I saw that I was closing and I knew I could do this.” s

Rhianwedd Price (Mississippi State) won the women’s final 1500m in 4:09.56, with the seventh-fastest time in meet history.

Dezerea Bryant (Kentucky) won the women’s final 200m in 22.18.

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Photos by CherylTreworgy/PrettySporty JULY– AUGUST 2015

MISSOURI RUNNER AND TRIATHLETE

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SHOE REVIEW

by Cregg Weinmann

Trail Shoes Spring/Summer’15 The trails will be calling your name soon, if they haven’t already. We hope you’re listening because there’s some great running on the single track, fire roads, and hiking paths. To get you outfitted for them, we present our semiannual review of trail running shoes. We’ve taken a look at four updated shoes and four brand new shoes. Because trails vary considerably, so do trail shoes; therefore, you’ll want to select the ones best suited to the surfaces and types of running you’ll be doing. Don’t know where to begin? Start by taking a look at your road running shoes: If your preference is protection on the road, you’ll probably lean toward Responsive Trail shoes. If you gravitate toward Performance shoes on the road, Performance Trail is probably your best bet. Use these eight reviews as a starting point in your search for trail shoes. Then seek out the help of a specialty running retailer when possible. And don’t forget to visit www.runningproductreviews.com

ASICS GEL-FujiAttack 4 $110

The FujiAttack represents a successful synergy between Japanese and California trail influences, and the latest iteration is probably the best yet. Round 4 focuses largely on the upper with a few other touches. The upper features a stretch mesh over the toebox and tongue, with a handy lace “garage,” combined with an open mesh from the midfoot to the heel. Synthetic leather overlays form a nearly complete rand for protection, structure, and durability. Overlays extend from the rand to wrap the midfoot. The laces continuously adjust, thanks to a cord that runs through the overlays and incorporates the laces, adapting to the foot’s movement. The Solyte midsole has a firm feel and provides good surface feedback. The outersole is full-contact, with multidirectional, low-profile lugs for grip, plus a protective rock plate. This is a shoe that thrives on the trail and manages the roads getting there, all the while performing responsively.

“Adjusts well to the foot with a comfortable fit. Traction was really good. The wrap-around bumper on the front of the shoe is a protective reminder of the shoe’s function.”

RESPONSIVE TRAIL Sizes: Men 6–13,14,15; Women 5–12 Weight: 11.9 oz. (men’s 11); 9.7 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Brooks Cascadia $120

For a decade, the Cascadia has been Brooks’ solution to off-road running. Round 10 receives a needed overhaul that pushes it forward technologically. The upper received the most significant attention, with many of the sueded overlays replaced by welded, no-sew alternatives. Further changes to the upper include a full rand, rearfoot-only supports that extend to the lacing to break up the film overlays that are needed to anchor the heel and midfoot. The midsole received minor tweaks to the molding. Its geometry is retained, and the pivot points and shaping are much the same. The outersole has also received noteworthy attention. The flex grooves and lug placement are well-thought-out: Lugs are lined up with the pivot posts in a more deliberate way to ensure better articulation. The result is a significant improvement to this reliable trail cruiser.

“Wraps the foot well; nice and secure with a smooth feel. Good traction and protection. Felt confident on the trails.”

RESPONSIVE TRAIL Sizes: Men 7–13,14,15; Women 5–11,12 Weight: 13.2 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

Hoka Challenger ATR $130

The Challenger ATR is the new trail version of Hoka’s lightest road shoe, the Clifton. Even though it’s a new shoe aimed at trail running, it benefits from the design and production of its sibling, giving it a useful head start. The upper is a closed mesh supported by no-sew overlays, which means the interior is smooth. The midsole is the expected tall stack height, with the flatter slope of 5mm geometry that handles the trail well. The ride is cushy, though not too soft, thanks to the foam. The outersole is a grippy, lugged design that comes in on the minimal side to save weight. All in all, the Challenger ATR does an admirable job providing protection, grip, and performance on the trails as well as the roads.

“Fit was good, but with several lacing options that allow me to dial it in. Great cushioning! Good grip for the trail.They did a good job for me.”

RESPONSIVE TRAIL Sizes: Men 7–13,14; Women 6–11 Weight: 9.9 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

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Inov-8 Race Ultra 270 $120

Though the Race Ultra 270 is new to the Inov-8 line, it gets its name the way all Inov-8 trail shoes do: from its function and mass in grams. The closed mesh upper has overlays of laminated film with traditional overlays at heel and toe, fairly beefy in the rearfoot. The interior is smooth and fairly supple. The midsole is low-profile, with good flexibility, responsiveness, and protection. A responsive ride couples well with the outersole, which provides some of the comfort and protectiveness of the ride. The outersole is a toothy tread that splits the difference between shark-like and low-profile, and is made of a rubber compound that offers extra grip in the loose stuff and traction on the smooth stuff. While the shoe is a tad heavy for a traditional racer, its function as an Ultra racer with its low-profile fit and feel makes it suitable for use on a variety of trail surfaces.

“Nice, smooth fit hugs the foot comfortably. Good light feel, low to the ground but with enough cushion to prevent feeling beat up. I like the performance, grip, and looks of this one.”

RESPONSIVE TRAIL Sizes: Men 8–13 Weight:11.5 oz. (men’s 11) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

LaSportiva Helios SR $125

The Helios SR is a new shoe that builds on the design of some of La Sportiva’s most successful recent models. It bears a resemblance to its sibling, the Helios, but features a few new bells and whistles. The upper is closed mesh with welded overlays, the thickest of which makes up the saddle. The tongue is gusseted, and the interior linings are smooth against the foot. The midsole is injection-molded EVA in a wave-like configuration that flexes well and adds traction to the outersole by its shape. The outersole is a sticky rubber formulation and lends the “SR” to the name; the heel portion is La Sportiva’s Frixion rubber. The combination of these two compounds, along with multidirectional lugs and the negative space created by the sole’s geometry, provide effective traction. This is an effective, lightweight trail goat that’s a racer as well as a nimble performance flyer.

“Great racer fit. Very flexible, nicely cushioned, low profile. This one can really fly.”

RESPONSIVE TRAIL Sizes: Men 6–13; Women 6–11 Weight: 8.9 oz. (men’s 11); 7.3 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 Trail

SPRING/SUMMER 2015

Montrail FluidFlex ST $95

The FluidFlex ST is the stable twin to the FluidFlex, Montrail’s neutral shoe. The upper has open mesh on the tongue and over the toes, while two other meshes combine to form the midfoot saddle and extend back to the heel. All three work together to wrap the foot well without inhibiting flexibility. The midsole uses the same tooling as the FluidFlex, though here they’ve used pellets of several densities, intentionally arranged to make a cradle of denser foam under the midfoot. The result adds a bit of stability, while maintaining the flexibility of the trail racer that’s the heart of the FluidFlex shoes. The outersole is Gryptonite rubber, again, mirroring the neutral model and providing traction to get the job done. The bottom line? The stability, traction, and versatility of the FluidFlex ST earned it our award for Best Trail Shoe.

“I’m impressed with the fit; it wraps my foot nicely. The traction, flex, and feel are really great on the trails here in the Sierras.”

RESPONSIVE TRAIL Sizes: Men 7–13,14,15; Women 5–11 Weight: 9.9 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 to moderate overpronation

New Balance 1210 Leadville $125

The 1210 is named for one of the iconic races of the Ultra marathon scene, the Leadville 100. Version 2 maintains the best of the original while incorporating the usual material and design upgrades. The upper shifts to a more closed mesh, updated nosew overlays across the saddle and heel, with a traditional synthetic toecap for protection—all similar to Version 1. The tongue is gusseted to keep out trail debris, and because it stays in place well (rather than sliding back and forth), the fit is improved.

The midsole is the same chassis as before: a fairly firm foam formulation with geometry built for stability and protection, a rock plate in the forefoot as well as the N2 element lending its cushioning. The outersole is also retained, its moderately toothy and effective lugs offering good traction without hindering flexibility. The long and short of it is that the 1210 v2 is a protective, moderate-weight trail shoe designed for long-distance.

“Snug heel fit with plenty of toe room. Decent flexibility with the rock plate providing good trail protection. Good job on the traction as well.”

RESPONSIVE TRAIL Sizes: Men 7–12,13; Women 5.5–10,11 Weight: 11.5 oz. (men’s 11); 9.3 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: low- to medium-arched feet with neutral biomechanics

Skechers GoRun Ultra 2 $90

The GoRun Ultra proved to be a surprisingly effective trail running shoe, with its well-cushioned, oversized sole. Round 2 maximizes the positive, steps up the aesthetics, and focuses on the upper’s fit and performance. The Ultra 2 has a completely redesigned upper, with the overlays, both traditional and welded varieties, combining to form a complete rand. The stretchy mesh that extends from tongue to toe both conforms nicely to the foot and flexes well as the foot moves. The lacing options also accommodate a variety of fit needs. The midsole and outersole remain unchanged: a top layer of fairly soft foam that cushions surprisingly well and resists bottoming out, and a tough outersole that adds a touch of cushioning while conforming to the trail surface—even if it’s paved.

“Fit wrapped the foot; felt supportive and flexed nicely as I moved. The sole has amazing cushion, good traction. It’s my favorite.”

RESPONSIVE TRAIL Sizes: Men 7–12,13; Women 5.5–10,11 Weight: 10.1 oz. (men’s 11); 8.2 oz. (women’s 8) Shape: semicurved Construction: slip-lasted Recommended for: low- to medium-arched feet with neutral biomechanics Cregg Weinmann is footwear and apparel editor for the Running Network LLC, which is solely owned by FORTIUS Media Group, LLC. The Running Network and its 42 partners provide daily reviews of product via runningproductreviews.com All content, regardless of media delivery system, is copyrighted by the Fortius Media Group, LLC. Cregg can be reached at shuz2run@lightspeed.net.

15 JULY–without AUGUST 2015permission MISSOURI RUNNER TRIATHLETE Copyrightwww.morunandtri.com © 2015 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted prior written of FORTIUS Media Group,AND LLC. Reprinted here with permission.

Reynolds’ Rap: Reflections from the 400m #2 All-Time Performer

By Dave Hunter At a recent indoor meet at Ohio State University, Harry “Butch” Reynolds stood alone, stopwatch in hand and generally unnoticed as he shouted encouragement to his women’s quartet preparing to attack the 4x400 relay. An entire generation of collegiate track & field athletes, born after Reynolds so dominated the 400m, is mostly oblivious to the fact that only one man, one time has ever circumnavigated a 400-meter oval faster than this Ohio Dominican University track & field coach.

In 1983, Reynolds concluded a very good—but not spectacular—high school career with an open 400m PR of 47.1. “I didn’t train for track & field in high school,” confesses Reynolds.

Not quite ready for prime time, Reynolds headed to Butler County Community College, a small junior college in Kansas, to refine his skills on the track and in the classroom as he prepared himself for a Div. I track program. At Butler, Reynolds learned the benefits of consistent hard work and focus. After a successful stint in Kansas, which included some junior college national titles both indoors and out and a 400m PR improvement to 45.04, Reynolds was ready to return to Ohio and be part of a big-time program at Ohio State University.

Arriving in Columbus, the young athlete immediately clicked with OSU head coach Frank Zubovich. And Reynolds’ ongoing education in how to become a quarter-mile champion continued.

“I learned about conditioning, how to handle running the rounds in the 400 meters, the importance of determination, never giving up, and always doing your best.”

Reynolds brought an inspirational edge to Ohio State. It was a handmade sign given to him by his junior college coach, who told the young athlete he could become a world record holder.

The poster read: “Butch Reynolds / 43.86 / World Record.” It was a reference to Lee Evans’ 400m world record time set in the 1968 Olympic 400m final in the light-aired altitude of Mexico City.

How did that handmade wall hanging influence Reynolds? “The day I put that sign in my room,” Reynolds candidly states, “I felt I could reach that goal.” That dorm room sign was Reynolds’ daily reminder of his quest for the 400m world best clocking.

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Under Zubovich’s tutelage, progress came quickly. When in the 1987 outdoor season the OSU quarter-miler ran 44.10, then the fastest 400m ever run at sea level, Reynolds knew he was finally ready for the assault on Lee Evans’ long-standing 400m world record.

The moment of truth came the next summer in Switzerland.

Conditions were right on a late August evening in Zurich’s Leitzigrund Stadium. Reynolds would run out of lane 4 amid a star-studded field. “I had never run there before. And when I got there, the crowd was really into it. They were electrifying,” he recalls. Reynolds knew this race would be a one-lap war. “I didn’t go into the race saying I would take down Evans’ record that day. My goal was to win,” Reynolds says. “And I knew that Steve [Lewis] and Danny [Everett] were in the field so I knew I didn’t want to coast that day. I also knew that Nigeria’s Innocent [Egbunike] would get out extremely fast in lane 7, and he did.

I hit the backstretch and I just wanted to run my own race, but I saw Egbunike way out there and I thought, ‘He’s not coming back,’” explains Reynolds. “And that’s when I decided to react and go with it now.” After a pause, he adds, “And I went with it.

And the rest is history.” In the post-race mob scene, Reynolds was breathless and confused—uncertain what he’d done. “My brother rushed up to hug me and he told me I did it [erased Evans’ 43.86 WR with his 43.29 clocking]. I just wanted to hit the ground. I was exhausted.”

Later that same season, the newly crowned world record holder arrived in Seoul as the heavy favorite to win the Olympic gold medal in the men’s 400 meters. In the final, Reynolds’ teammate Lewis exploded from the blocks to gain a quick advantage on an inattentive Reynolds. It proved to be a disastrous gap Reynolds couldn’t close. Reynolds—always a furious finisher—uncorked a terrific homestretch drive to get up for the silver while Lewis snatched the gold. Reynolds’ subsequent 4x400m relay gold medal was small consolation for the world record holder, who knew his early distraction in the 400m final spoiled his golden opportunity. Reynolds unabashedly admits his gaffe of inattention at one of the most important moments of his life. “I was totally in a different world. I was definitely unfocused. My mindset

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wasn’t right,” he says. “If there was one race I could have back to do again, that would be it.”

Reynolds found a way to turn his Olympic 400m disappointment into something positive. “That final taught me a valuable lesson about life,” he states. “It taught me to always do your best every day. Make it a habit to never give up and always be your best.” And Reynolds has strived to incorporate that hard-earned lesson into his daily life. “After that day, I started doing my best in everything I did every day,” Reynolds explains. “I went back to Ohio State to finish my degree, and my grades improved greatly.

And I thought, ‘What was I thinking before this? Why was I thinking [that I could do less than my best]?’ So now when I talk to kids, I try to motivate kids by getting them to understand this concept.”

In the early 90s, the Olympian’s emotional durability was put to a supreme test when a 1990 examination suggested he had used illegal drugs. A long and arduous legal battle ensued, complicated by evidence of sample mislabeling, threats, and other strong-arm tactics by governing bodies in the sport; a face-saving, dogged prosecution; and even a dramatic intervention by the U.S. Supreme Court. Reynolds was ultimately compelled to fulfill the ordered suspension during his late 20s, a penalty that caused the world record holder to lose two prime years of competition.

After his suspension was concluded and displaying an athletic and emotional resilience few expected, Reynolds quickly returned to high performance levels. Perhaps his shining track & field moment occurred during the men’s final of the 4x400m relay in the 1993 World Championships. “That race made a big change in the sport,” states Reynolds in reference to the dream quartet of Andrew Valmon, Quincy Watts, Reynolds, and Michael Johnson, who closed the show in Stuttgart. “The way the race went down, even though I was the world record holder, Michael Jonson was running fast,” Reynolds explains. “And I told Mike, ‘You anchor and I’ll bring it to you.’” Reynolds did just that. The USA quartet’s winning time of 2:54.29, which shattered the previous WR by 1.45 seconds, is so other-worldly that the Stuttgart record clocking is not only still standing nearly 22 years later, no other quarter-mile foursome has come within a full second of that World Championship winning time.

But perhaps the most important and enduring track & field moment for Reynolds came not on the oval, but on the medal stand. “[When the Stuttgart 4x400m relay final was over] Primo [Nebiolo, then IAAF president] came down, trying to give me my gold medal. Everyone kept hollering, ‘Primo, Primo, Primo,’” explains Reynolds. “It was weird because the other three guys had received their medals and I turned around and there was Primo prepared to give me my medal. As he was giving me my gold medal, he looked me and said, ‘You’re a very strong man.’ And I told him, ‘I appreciate it. And you are too.’ It was kinda like redemption,” Reynolds reveals. “I was on a mission [in Stuttgart].

I had the people’s support all of that time [during my struggles with the IAAF].” That impromptu moment was the closest Reynolds ever came to receiving anything approaching an apology for the protracted and politically charged manner by which his bungled drug testing was handled.

Six years later in Seville, Michael Johnson, the anchor on that magical Stuttgart 4x400 squad, would clock 43.18 to win the 400m World Championship. While Reynolds’ 11-year-old world record also went down in that race, to date no other 400m racer has come within 0.21 seconds of Reynolds’ Zurich mark of

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43.29, which still stands as the #2 performance on the all-time world list.

Victimized by a botched drug testing procedure which led to a Muhammad Ali–like period of enforced idleness at the zenith of his career, Reynolds is refreshingly unencumbered by any detectable bitterness about his lost opportunities as a long sprinter. In fact, Reynolds is able to focus on what good has come from his mishandled drug testing. “[My drug testing case] changed a lot of rules and regulations,” he explains. “You now have the right to due process, which is a plus. And you probably will never again have the kind case like mine, which is a plus.”

Reynolds, who retired from elite track & field competition in 1999, has moved on to find other ways to succeed and make a difference. The former 400m world record holder founded the Butch Reynolds Care for Kids Foundation, an educational facility for youngsters. And after a tour of duty assisting the football team at Ohio State University as its speed coach, Reynolds has renewed his love affair with track & field at Ohio Dominican University, a small Dominican school of 2,660 students located in Columbus, where he serves as the head speed coach of its track & field program.

Never one to shy away from a challenge, ODU’s head speed coach now has his sights set on a new challenge: to take down the 50+ world record in the men’s 400 meters—a 51.39-second record time set by American Fred Sowerby in 1999. Reynolds, who turned 50 last June, is in magnificent shape as he prepares his run toward a record attempt. And Reynolds has assembled a support posse to assist him in his assault of Sowerby’s world record. “I have my old coach, Frank Zubovich. I have my old massage therapist. We’ve been training. We’ve been working it out,” Reynolds says. “And we’re planning to take a European tour, go to a couple of meets in Europe, go to a couple meets in the U.S., and then go to France and maybe run an 800, and then go to China to run in the Masters 800 in Beijing.” But what about the 400m 50+ record? “I am targeting a 400m record attempt either in France or in the U.S. Masters Championships.” How does he assess his capability? “My goal is first the world record,” the former 400m world record holder explains. And with a smile he adds, “Then I think I could dip under 49.”

Too little attention is paid to the fact that brief, pivotal moments in our lives can have a tremendous transformational impact. In the case of Butch Reynolds, a moment of less than 60 seconds has made an enormous difference in his life. His unfocused handful of seconds in the first 100 meters of the ’88 Olympic 400m final cost Reynolds, the overwhelming favorite, the individual gold medal he sought. And in 1999, just over 43 seconds in Seville’s 400m final changed the life of Michael Johnson and the then-retired Reynolds, as Johnson grabbed the world championship and broke Reynolds’ world record. Had those precious seconds unfolded differently, Reynolds is likely to have captured that individual Olympic gold and might still hold a 400m global best which would now be approaching its 27th anniversary. But Butch Reynolds isn’t looking back. He’s looking forward—with the determination to make every second count. s Dave Hunter, who ran his marathon PR of 2:31:40 on the highly revered Boston Marathon course back in the Paleozoic Era, is a track & field announcer, broadcaster, and journalist. To find out more about Dave, visit www.trackandfieldhunter.com.

JULY– AUGUST 2015

MISSOURI RUNNER AND TRIATHLETE

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HARRY MARRA: 10-Event Maestro

Photorun.net

By Dave Hunter More so than in most sports, competent coaching is a critical ingredient in the success of any track & field performer. And unlike most sports, the skillful coaches who guide the athletic fortunes of our sport’s great athletes toil in virtual anonymity.

Frequently un-uniformed, seldom interviewed, rarely in the spotlight, these mentors work on meet day in the sport’s shadows. After months, even years, of preparation and seeking that one final edge, they might offer their athlete a final tip, a gentle reminder, or a last word intended to send their gladiator off to battle in the best mental state possible. You often have to work to spot these corner men and women who play such a pivotal role in the success of their athletes, but you can find them if you try.

And if you do, you might be able to observe multiple-event coach Harry Marra— perhaps the best in the business.

Marra, a veteran coach in his late 60s, cites an active upbringing as contributing to his skill as a multi-event mentor. “My skills as a coach, which led to the success I’ve experienced guiding athletes, was initially developed as a little kid in Cohoes, NY,” says Marra with enthusiasm. “In the 50s, we did everything. You played every single sport imaginable. And you played it year round. [We] shoveled snow from the streets so we could play basketball and hockey in

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the winter. You name the sport, we played it. And I think the innate ability that I developed in learning how to play those sports on the playground really helped.”

Marra, a competitive decathlete several decades ago, now sees how that experience aids his multi coaching and endows him with a certain street cred. “I think you can do [multi-event coaching] without being a decathlete. But I think [a coach’s own decathlete experience] makes the road that much straighter.” Marra, who guides

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Olympic gold medalist and world record holder Ashton Eaton and his Olympic silver medalist spouse Brianne Theisen-Eaton, has firsthand insight into the challenges of multi-event coaching. “There are a lot of nuances about the decathlon/heptathlon you have to cross. The decisions I make at the level I coach are as tough as any decision a young coach faces starting out.

There’s no cookie-cutter program for multievent training—absolutely none. Every decision you make—to go, not to go, to

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Harry Marra and Olympic gold medalist and world record holder Ashton Eaton

Photorun.net

push this workout, to back off this workout, to add more strength training, whatever it may be—it all comes down to the knowledge and experience you’ve gained over the years.” Marra adds, “And I’ve been at it a lot of years.”

His years of experience have allowed him to craft his own multievent coaching philosophy. “We have a saying that Ash, Bri, and I use: ‘I coach to the athlete.’” Marra, who eschews the one-size-fitsall thinking, prefers a more tailored approach to multi coaching. “I design a program that fits whatever abilities Ash and Bri have, and then we go forward with it. I look specifically at their attributes and then I play to those attributes.”

When Marra joined the University of Oregon track & field staff as a multi coach in the fall of 2009, both Eaton and Theisen-Eaton were well into their college careers. The veteran coach jumped right in, but also took time to assess the talent and other attributes these already-accomplished athletes demonstrated. “When you look at an athlete relative to the multi-events, you have to look beyond just athletic ability,” Marra explains. “A lot of guys have athletic ability.

But do they have the mental state to carry on over two days in a stressful situation and deal with the chaos surrounding multi-events?

You can’t script the multi-event as to how it will unfold. It’s going to change time, after time, after time again.” Marra liked what he saw. “I saw those essential qualities in Ashton. He’s a smart kid, a practical kid, an analytical kid, as is Brianne in all these cases. And they’re obviously very good athletically too.”

Marra couldn’t wait to get to work. “Over the course of three months, I added in some dimensions athletically for Ash that were more of the elite level,” the coach explains. “He adapted to them immediately—and I mean immediately. Beyond immediately. And then I saw specifically, hands-on, his ability as an athlete. So when you combine those two aspects, his athletic ability and his attention to detail, you have something very special.”

Marra, who currently serves as the multi-event coach for the Oregon Track Club Elite, notes that neither Eaton or Theisen-Eaton leaves anything to chance. “Ashton and Brianne are both students of the game. They go home at night and do their homework,” Marra reveals. “You don’t become a great multi-event guy simply by just www.morunandtri.com

working out a few hours a day on the track. You have to go home and study, look at video, think about your event. You have to review what practice will be the next day. You have to eat and sleep properly. And they do that.”

Coach Marra doesn’t get hung up on a singular Athenian body type as essential for multi-event success. “They’ve done studies on that. And studies are studies, and that’s all they are,” the coach notes dismissively. “There is no real practical implication to that. In the 60s and 70s, 6'1" and 195 pounds was supposedly the right size.

But today, you’re looking for the more springy, wiry, athletic-type athlete,” Marra states. “You don’t need to be enormous like the 60s and 70s guys thought they had to be in order to throw the shot, discus, and javelin. Does it take strength to do those events? Of course.

But in the decathlon and heptathlon it takes more skill than it does strength. Ninety percent of the kids that do the multi-events don’t do the techniques correctly because they don’t have as much time to prepare each of the techniques because they’re doing so many other events. Ashton is billed as 6' and 175 pounds. He’s lighter now than he ever was. It’s not a brute force event; it’s an athletic event—10 different skills that have all athletic techniques. And you have to be a well-rounded athlete.”

Global medals aside, many consider Eaton’s 2012 U.S. Olympic Trials world record decathlon to be his (and Marra’s) zenith performance to date. How did the coach and athlete react in the midst of the crowd buzz that wafted through Hayward Field after his young protégé set decathlon world records in the first two Day 1 events?

“Do you want to hear an honest answer? Or do you want to hear the party line?” asks Marra playfully. “The honest answer is the same stuff was going through my mind as it would in any decathlon: ‘Yeah, they were good performances, but who cares? Whatever.

It was two events. We did them the way we were supposed to do them. The performances happened to be very good, and we moved on.’ I didn’t pay attention to them. I didn’t get excited about them.

And don’t think [Eaton] got overly excited about them. I didn’t say anything to him after the 100 meters. I gave him a high five after the long jump. And I immediately said, ‘Hey, don’t forget the shot put. Stay closed and watch your left arm.’”

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Photorun.net Marra’s all about keeping a performing athlete’s emotions on an even keel. “If you get all fired up about an event that you did well [in] or if you get depressed about an event that you just stunk the house out, that’s not the path to take to become a multi-event athlete,” he explains. “There’s time after the meet when you can sit back and say, ‘Wow, that was pretty good.’ But not during the competition.”

Eaton’s 2012 Olympic Trials roll continued—not even Mother Nature could derail Marra’s athlete. Running the 400m, the Day 1 final event in 46.70 against a hard rain, Eaton concluded the day with 4,728 points. The Hayward crowd, which included every living American Olympic gold medalist in the decathlon, knew that Roman Sebrle’s world record mark of 9,026 was in danger. “We planned that,” says Marra with pride as he references the presence of the prior champions. “That didn’t just magically happen. Every city that hosts an Olympic Trials has to do something to honor track & field in some way. That year [2012] was the 100th anniversary of the decathlon when Jim Thorpe won in Stockholm. So I went to Vin Lananna [U of Oregon coach] and said, ‘This is the thing you should do—honor the decathlon.’ And they brought in all the guys; they’re all good friends of mine. It was magical.”

The excitement built during Day 2. It rained through the first nine events, but then the clouds parted and the sun shone on the glistening infield grass. It was like a Hollywood movie. And when Curtis Beach and Ty Detmer swung wide and slowed on the final straightaway of the 1500 meters to allow Eaton to break the world record and win the final event, the crowd (earlier advised of the time Eaton would need to break Sebrle’s mark) erupted. Says Marra: “My wife Madeline who has been through the decathlon wars with

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me for the past 46 years immediately said, ‘If Hollywood doesn’t make a movie out of that scenario, they’re missing the boat completely.’”

As a former decathlete Marra knows how exhausting training for and competing in the 10-event competition can be. And he was savvy enough to find a way to provide a rest year for his multi thoroughbred. “Sometime in the spring of 2013 I said to Ashton, ‘We’re not doing this nonsense next year. There’s no way in hell you’re doing the decathlon. You’re shot to hell. You’re tired. I’m exhausted.

I don’t even want to see a decathlon next year.’ So we left it at that.

Later that summer, before Moscow, we were doing a workout on the track at Hayward. I was standing at the first turn near where the first intermediate hurdle would normally be. Ashton, now in his flats, shouted to me from the start line and said, ‘Hey coach, watch this.’ He crouched down, simulated a start, ran 21 steps to where the first hurdle would normally be and then mimicked a perfect hurdle clearance. He then took 13 steps in between and mimicked a clearance of each imaginary hurdle through 200 meters. I said, ‘That’s it. Next year, 400 meter hurdles. No question.’” Freed from the bondage of 10-event training, Eaton worked with Marra to turn 2014 into a fun, reinvigorating year of new challenges. The result?

A personal record, a season best of 48.69, and a #6 world ranking in an event in which he had never before competed.

Looking ahead, Marra doesn’t see difficulty in keeping both Eaton and Theisen-Eaton inspired and focused. “It’s not a hard thing to do, at least in Ashton and Brianne’s case. They are two driven individuals,” states Marra. “Their goal might be to win medals and win championships, but their real goal is to keep improving in each event. Then it’s my job to make sure I’m on top of my coaching and bring them along—not just to be in shape for Beijing this summer, but to be at their best ever for Beijing. So my job is to play to what their desires are, improving in each event, so their total score can lead to a new PR. I think both of them would say that they’ll walk away from the event when they feel they’ve done everything they can in the event, and that’s it, that’s the best they’re going to do. But they haven’t found that yet—it’s still wide open.”

As a final note Marra adds, “I can say this: Both are committed to winning in Rio in 2016.”

When asked about how he’d like to be remembered, Marra, seldom at a loss for words, pauses. “I never thought of that,” he admits. But then he offers, “A good coach. A hard-working coach.

An honest coach who played by the rules and created an environment within coaching that was both growth-producing and fun along the way. Fun is always a huge part of my deal in life.”

Marra, who’ll soon release his new book, My Life in the Decathlon, has specific goals left to achieve. “One of my goals with the challenge of daily practice is to be well-prepared for practice,” says Marra in reference to his daily work with two of the world’s greatest athletes. “I want to be so prepared that something positive comes out of each practice so they’re on the road to keep moving forward and improving each day right up to Rio, and beyond if we keep going.” With a smile, he adds, “Another goal is to make sure that when I’m done coaching Ash and Bri—whenever that may be—I can live for at least 10 more years. I want to sit back at home in California in my garden with a nice big glass of red wine and say, ‘Yeah, we kicked ass.’” s Dave Hunter, who ran his marathon PR of 2:31:40 on the highly revered Boston Marathon course back in the Paleozoic Era, is a track & field announcer, broadcaster, and journalist. To find out more about Dave, visit www.trackandfieldhunter.com.

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Mary Keitany Wins Oakley 10K Source: New York Road Runners 2014 TCS New York City Marathon champion Mary Keitany of Kenya won the 2015 Oakley New York Mini 10K in June with a time of 31:15, winning by a 1:15 margin. The event saw a record 7,874 finishers, beating the previous event record of 6,582 finishers in 1997.

Betsy Saina of Kenya finished second in 32:30, and 2012 NYRR New York Mini champion Edna Kiplagat of Kenya finished third in 32:39.

“Today was good to me,” said Keitany, the seventh-fastest performer in event history. “It’s not easy to win a race like this because many of my competitors are champions.”

The top American finisher was Brianne Nelson of Golden, CO, who finished sixth overall in 33:07.

“It’s an amazing feeling,” said Nelson. “You don’t get to be top American very often. For me, this is a big deal.”

The course headed north on Central Park West and completed a clockwise loop of the park, finishing on Central Park’s West Drive at 67th Street. Runners competed for a prize purse of $35,150, with a first-place prize of $10,000. Oakley was the title sponsor of the event for the third consecutive year.

Founded by the NYRR (New York Road Runners) in 1972, the Mini got its name when race founder Fred Lebow convinced the sponsor to support a 6-mile “mini” marathon—named for the miniskirt—rather than a full marathon. It was the world’s first road race

Photorun.net exclusively for women and featured 72 finishers in its inaugural running. Its 44-year history has produced 182,396 finishers and served as a model for women’s road races around the world.

Honored guests included women’s running pioneer and Mini 10K cofounder Nina Kuscsik, who also participated in the race. s

TOP SIX FINISHERS: 1.

Mary Keitany, 33, KEN

31:15

2.

Betsy Saina, 26, KEN

32:30

3.

Edna Kiplagat, 35, KEN

32:39

4.

Diane Nukuri, 30, BDI

32:47

5.

Etaferahu Temesgen, 25, ETH

32:50

6.

Brianne Nelson, 34, USA

33:07

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Team New Balance Adds Emily Sisson to the Family Source: New Balance press release

Coming off her dominant win in the 5000m at the NCAA Championships, Emily Sisson traded in her NB Providence College jersey for a Team NB elite kit.

Heading into the upcoming U.S. Championships, every member of Team New Balance threatens to grab a spot on the World Championships team in their respective events.

New Balance announced there will be another name on Team NB’s roster heading into the weekend: Emily Sisson.

Sisson has been a dominant force in distance running since she was in high school. As a junior, she represented the U.S. on several occasions from 2007–2010 at major international meets and also held the U.S. junior 5000m record. In college, after transferring from the University of Wisconsin, Sisson joined a stellar Providence College team and led them to the NCAA cross country team title in 2013.

While she contributed to her team’s success, Sisson also collected an array of accolades as an individual during her time at Providence College, including two NCAA titles and the 5000m indoor collegiate record.

CherylTreworgy/PrettySporty

At the Big East Championships last February, Sisson ran away from the 5000m field and crossed the line in 15:12.22, shaving 2 seconds off the previous record held by fellow Team NB member and Providence College alum Kim Smith. Sisson put an exclamation point on the end of her collegiate career when she captured the 10,000m title at the NCAA Outdoor Track & Field Championships a full 50 meters ahead of the next runner.

Sisson sported her new Team NB jersey for the first time at the U.S. Championships in June, where she took fifth in the 10,000m with 32:28.73. s

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Turns to the Track

By Sabrina Yohannes When Ben True won the UAE Healthy Kidney 10K in New York’s Central Park on May 30, he defeated three current New York road champions and one two-time former champion. The men he left in his wake included NYC Marathon title holder Wilson Kipsang, NYC Half winner Leonard Korir, Healthy Kidney defending champion Stephen Sambu, and the 2011/2013 marathon victor and course record holder Geoffrey Mutai.

True, a New England native, outsprinted Sambu for the second time in two months, winning by 0.10 seconds in 28:13. True set the U.S. road record at the Boston BAA 5K in April with 13:22, while Sambu finished in 13:23.

After True ran 27:51 in Maine last year, the 27:48 American record was in his sights, but the warm temperatures and early pace in Central Park proved not to be conducive. He’s a repeat national champion on the road and in March won his third consecutive U.S. 15K championship in 44:03 at the Gate River Run. The two-time BAA 5K champion’s long distance track personal bests are 13:02.74 and 27:41.17. He ran 27:43.79 in Palo Alto in April, qualifying him for the Beijing 10,000m, while the entry standard for the 5000m is 13:23.00.

True made history again at the adidas Grand Prix 5000m in June, becoming the first American Diamond League winner in 13:29.48.

True, whose sixth-place finish at the 2013 World Cross Country Championships led the U.S. to a team silver medal, is based in New Hampshire and has worked with former Olympian Tim Broe since 2014. True spoke to RunBlogRun after the Healthy Kidney 10K. RunBlogRun: Tell me how the race unfolded and how you felt.

Ben True: It was hot and humid out there, and I don’t usually do very well in the heat and humidity, and so it was a struggle. Right from the beginning, I put myself at the front and I felt fairly controlled, especially on the hills, after the 5K marker.

I was able to cover every move, so I was feeling pretty good. Sambu and Mutai went, probably right after the 4-mile mark, and that’s when I started to get a little worried [that] maybe I wouldn’t be able to hang onto them, but I told myself going into the race that if I was with them [with] 8K to go, I’d have a good shot because I was going to be too stubborn to let them get away with it with only 2K left. And luckily, I was stubborn enough that I didn’t let them go!

[He laughs.]

RBR: What does this tell you going into the Grand Prix?

BT: The Grand Prix is a 5K, so hopefully I’ll get my legs sharpened up a bit for a sharper pace and a shorter distance. It shows that the strength is where I need it to be, and luckily, the last 100m showed that I still have some leg speed. I’m hoping it’ll bode well for the 5K this year.

RBR: Tell me about that last 100m.

BT: Oh, they were painful! You know, I was just trying to get in front of [Sambu] with everything I had, but it’s uphill and a painful finish. A lot of doubt entered my mind that I wasn’t going to get by him, but I kept pushing, and somehow in the last meter or two, I got in front of him.

RBR: What did you have to tell yourself?

BT: I was just trying to go to basics and mechanics, trying to move the arms and stay relaxed.

The legs were going as fast as I can. I know he’s right here, I can feel him—we were bumping elbows a bit—and just trying to see whatever I could do to get in front.

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RBR: That’s twice now you’ve beaten Sambu recently and you also beat some other big names here. How did that feel?

BT: Yeah, it feels amazing. You know, Kipsang and Mutai are some of the best marathoners ever, and what I think I had over them today is they’re used to a race that’s over four times the distance, so that helped me some.

Maybe they didn’t have the extra speed because they’re used to a longer race.

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RBR: You were debating between going after the 5000m and 10,000m for the World Championships.

What are you thinking about it now?

BT: I’m still debating it. The 5K is definitely more my focus at this point. The 10K on the track is still something I’m working on and trying to figure out—maybe I’ll give it a shot, [but] I’m focused on the 5K. I enjoy the 5K more. I have a lot more confidence in my abilities there.

RBR: Did you follow the Pre Classic distance races [run late the night before the Healthy Kidney 10K]?

BT: I did check the results. The 5K was a little slow, but the 10K was pretty quick. It was neat to see all those guys run fast.

RBR: Do you think about where you fit in, especially against the other Americans for the U.S. Trials and then, ultimately, against the others for the Worlds?

BT: It’s hard to predict where you’re going to be. These are times that are not unexpected. For example, Diego Estrada has run that time before. Hassan Mead is a phenomenal runner, and his 27:33 didn’t shock me in the least. It’s something I knew he could easily run. I figure those guys are running well, it’s what they can do. It’s hard to read where you go in there when you weren’t in that race.

RBR: You’re having a really good year. What do you think that’s due to?

BT: It just shows I’m running well right now. I had a really bad race earlier this year. My focus was running to represent the USA at the World Cross Country Championships, and I did my first stint at altitude, and I kind of buried myself and raced the Trials there and had one of my worst races in years.

Photorun.net That kicked my season off poorly, and I started second-guessing myself and how the training was going and [I] came back down to sea level. It took about a month to get my legs back under me, and luckily, it’s showing that I’m not as far off as I originally thought.

The fitness is still there, and I’m running well now.

RBR: So when you returned from the ill-fated altitude stint, is it that you were driven by that outcome [placing 11th at the cross country trials]?

BT: Driven by the disappointment from the first race and, you know, getting a little chip back on your shoulder. I think a lot of it is recovering from the altitude and getting my legs back. I’d done a lot of good work in the fall and winter that didn’t disappear. It just took a little while for everything to absorb and present itself.

RBR: Are you doing anything at all differently from what you were doing before?

BT: No, it’s more of the same; consistency is the biggest thing.

RBR: What kind of training did you do leading up to this 10K in terms of miles?

BT: I typically run about 100 miles a week.

RBR: As you crossed the finish line, what was going through your mind?

BT: It’s always fantastic to win a race. It’s just joy and happiness that you were able to execute the race that you needed to on that day.

RBR: Sambu, the defending champion, was seen as the favorite. Is that how you saw him too?

BT: Yeah, Sambu’s one of the greatest road racers there is right now, and I think any road race he enters, he kind of should be deemed the favorite. He’s phenomenal right now, so being anywhere near Sambu shows I’m where I need to be.

RBR: I think you’re going to be a target too. Do you like the idea of that or do you prefer not to be?

BT: [He laughs.] I’m OK being the underdog!

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RunBlogRun

SU M ME R

Cross Co u n tr y C h allen g e

By Larry Eder Summer training is vital to success, not only in cross country for the fall, but also for the following spring track season. The key is to build yourself up, both physically and mentally. To help you crush your goals this year, Missouri Runner & Triathlete and RunBlogRun have created a 500-mile summer training program. There are also 400- and 300-mile options for younger and less experienced athletes.

1. Get your gear in order.

6. Get inspired.

If possible, you should have two pairs of good training shoes so you can rotate them. Most training shoes last for 8–10 weeks, depending on your training. Take your time at your local running store when selecting shoes and remember to go at the end of the day as your feet swell during the day. Bring a clean pair of socks and be prepared to check out 5–7 different shoes to find the right one for you. Also assess your stash of socks, shorts, tops, etc.

Find some good books that support your running goals. Some classics include Once a Runner, The Irishman Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, and Self-Made Olympian. Music is also a great motivator. Find great additions to your playlist by talking to your friends and searching online, plus we’ll post The Shoe Addicts’ running music lists. We don’t recommend running with earbuds or headphones, however, since they compromise your awareness and your safety. They can also mess with your ability to “tune into” the pace you’re running, which is essential come race time.

2. Hydrate yourself.

Drinking 8–10 glasses of water a day plus sports drinks and juice are a good start.

Minimize the amount of coffee, tea, and carbonated soda you drink.

3. Fuel your engine with the right food.

Get the proper amounts and types of food into your system. Fruits, vegetables, whole grains, pasta, and modest amounts of fish, chicken, and beef make sense.

For snacks, try apple slices spread with peanut butter. Nuts are also good. Pizza, tacos, and fast-food places are fine as infrequent treats.

4. Sleep!

I know that at age 17 or 18 you can text all night or check out the newest game on Xbox, but it will affect your training.

Get 8–10 hours of sleep and, if you can, try for a nap (yes, a nap) on a few afternoons.

5. Establish your training group.

While some people prefer to train alone, a group helps with the hard days and long runs. Figure out what works for you and your training style.

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7. Set your goals.

Do you want to make the top 7? Improve your times at your league and section meets? Race better the second half of the course? Think about these things now, write them down, and prop them in your room where you can read them daily. It will help you stay on track.

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8. Calculate your workout amounts.

To run 300 miles over 12 weeks, you’ll need to average 25 miles a week, which is good for freshmen and sophomores.

To reach 400 miles over the summer, you need to average 34 miles a week, and to reach 500 miles it takes a weekly average of 40 miles. The following pages provide your training guide. The default numbers noted in the daily workouts (miles, reps, minutes) are for those accepting the 500mile challenge. Numbers for those in the 400-mile and 300-mile challenges appear in the parentheses that follow. If there’s only one number/amount, it applies to all runners.

9. Questions?

Email us at runblogrun@gmail.com or tweet us @runblogrun, and we’ll get back to you within 24 hours.

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RunBlogRun

SUMMER

C r o s s C ou n t r y C h a l l e n ge

WEEKS 1&2:

WEEK 3:

WEEK 4:

WEEK 5:

Summer Training Begins

Getting the Habit Started

Training Gets Rolling

Training Gets Tougher

You’ll start on the road to a good summer of training with a long run, a tempo run, and some moderately paced runs. Don’t worry about pace in these first two weeks. Just get out there, have some fun, and get into the habit of regular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat this same series for your cooldown.

Make sure you’re doing your runs on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

This week, runners taking the 500 Mile and 400 Mile challenges begin running daily. Advanced athletes should add a 20–25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates—hard workouts are easier that way. Check your shoes weekly!

Monday:

Monday:

Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday:

Tuesday:

1-mile warmup; 20-min tempo run; 1-mile cooldown.

1-mile warmup; 20-min tempo run; 1-mile cooldown.

Wednesday:

Wednesday:

Warm up; 5 miles easy running (400 Mile: 3 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Warm up; 5-mile run (400 Mile: 3 miles/300 Mile: 3 miles); 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday:

Thursday:

1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rest in between); 1-mile easy cooldown.

1-mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rest in between); 1-mile cooldown.

Friday:

Friday:

1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest in between); 1-mile easy cooldown.

Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Friday:

Saturday:

Saturday:

Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); cool down.

No workout. Walk, bike, watch a movie.

Easy 3-mile run or walk (400 Mile: 2 miles/300 Mile: off).

Saturday:

Sunday:

Sunday:

Easy 7-mile run on grass or dirt (400 Mile: 6 miles/300 Mile: 5 miles).

Easy 8-mile run on grass or dirt with friends (400 Mile: 7 miles/300 Mile: 6 miles).

Monday: Warm up; 5 miles easy running (400 Mile: 4 miles/300 Mile: 3 miles); cool down.

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cooldown. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s a 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 5 miles easy running (400 Mile: 3 miles/300 Mile: 3 miles); cool down.

Thursday:

No workout. Walk, bike, watch a movie.

Sunday: Easy 6-mile run on grass or dirt (400 Mile: 5 miles/300 Mile: 5 miles).

Week 3 total: 500 Mile: 37 miles 400 Mile: 30 miles 300 Mile: 25 miles

Week 1 total with 2-week total in parentheses:

Week 4 total: 500 Mile: 35 miles 400 Mile: 30 miles 300 Mile: 21 miles

Monday:

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cooldown.

Wednesday: Warm up; 5-mile run (400 Mile: 3 miles/300 Mile: 3 miles); 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 4 times, no rest in between); 1-mile easy cooldown.

Friday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Warm up; 4–5-mile run; cool down.

(400 Mile: 3 miles/300 Mile: off).

Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Week 5 total: 500 Mile: 36 miles 400 Mile: 29miles 300 Mile: 25 miles

500 Mile: 31 (62) miles 400 Mile: 24 (48) miles 300 Mile: 22 (44) miles

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SU MMER

C r o s s Cou n t r y C h a l l e n ge

WEEK 6: Getting On Track

WEEK 7:

Midway Through the Challenge

You’re getting there. You’re running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks, and check your training shoes.

This week is tough. Check your shoes to make sure they aren’t too worn. Consider getting racing shoes for the fall and using them for your tempo runs.

Monday:

Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rest in between); 1-mile easy cooldown.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 5x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 3-mile run (400 Mile: 2 miles/300 Mile: off).

Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Week 6 total: 500 Mile: 38 miles 400 Mile: 33 miles 300 Mile: 24 miles

Monday:

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rest in between); 1-mile easy cooldown.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 5-mile run (400 Mile: 4 miles/300 Mile: off).

Sunday: Easy 9.5-mile run on grass or dirt with friends (400 Mile: 8.5 miles/300 Mile: 7.5 miles).

Week 7 total: 500 Mile: 40.5 miles 400 Mile: 36.5 miles; 300 Mile: 25.5 miles

WEEK 8:

WEEK 9:

Increase Your Morning Runs

Getting in the Groove

This is a good time to get your fall racing shoes and use them for tempo runs. If you’re an advanced runner, up your easy runs to 30–35 minutes on Mon-Wed-Fri, still doing them at the opposite time of day from your hard workout.

How did your 4-mile race go last week? Are you starting to see some improvement in your fitness level?

This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids, eat well, and have a good snack after long workouts. Also, if you’re a college athlete, increase your morning runs to 35–40 minutes on Mon-Wed-Fri.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 4 times, no rest in between); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cooldown.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 7x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 5-mile run or a hilly 4-mile race. Warm up and focus on running the second half well (400 Mile: 4 miles or 5K race/300 Mile: off).

Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 7 miles/300 Mile: 6 miles).

Week 8 total: 500 Mile: 40 miles 400 Mile: 35 miles 300 Mile: 29 miles

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JULY– AUGUST 2015

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 6 times, no rest in between); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cooldown.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 3-mile run (400 Mile: 2 miles/300 Mile: off).

Sunday: Easy 9-mile run on grass or dirt with friends (400 Mile: 7 miles/300 Mile: 6 miles).

Week 9 total: 500 Mile: 46 miles 400 Mile: 33 miles 300 Mile: 26 miles

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RunBlogRun

SUMMER

C r o s s C ou n t r y C h a l l e n ge

WEEK 10:

WEEK 11:

Moving from Training to Racing

Early Season Racing Begins

For high school juniors and seniors: You should be able to handle the 2 or 3 easy morning runs of 30 minutes. More advanced athletes should be able to handle 3 morning runs a week, Mon-Wed-Fri for 30–45 minutes. Check those shoes— we suggest getting two pairs now for the season, and a racing shoe if you haven’t already gotten them.

Your first real race will be a revelation. You should be able to handle the distance, but your pace may be slower than you expect. Don’t worry.

You’ll recover quickly and should be racing fit in 3–5 races. Only the 500 Mile group should do morning runs beginning this week.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 6 times, no rest in between); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cooldown.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 3–4-mile run (400 Mile: 2–3 miles/300 Mile: off).

Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Here Comes Cross Country Season

High school cross country starts quickly, so use those early races to get into shape. Continue to build speed.

300 Mile athletes: Add a Saturday run.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cool down.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday:

1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 7 more times, no rest in between); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cooldown.

1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 7 more times, no rest in between); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cooldown. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yds and a 1-mile easy cooldown.

Friday:

Friday:

Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday:

Saturday:

Easy warmup; 5K race. Go out well, but pick it up each mile. With 800 meters to go, see what you can do (400 Mile: 5K race/300 Mile: off).

Easy 3-mile run (400 Mile: 2 miles/300 Mile: 2 miles).

Thursday:

Sunday:

Easy 10-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Easy 10-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles). Stay on soft ground and run relaxed. If you’re sore from Saturday, slow it down. If you have any pain, consider cutting it short.

Week 10 total:

Week 11 total:

500 Mile: 48 miles 400 Mile: 35 miles 300 Mile: 26 miles

500 Mile: 52 miles 400 Mile: 37 miles 300 Mile: 29 miles

Sunday:

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Monday:

WEEK 12:

MISSOURI RUNNER AND TRIATHLETE

JULY– AUGUST 2015

Sunday: Easy 11-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Week 12 total: 500 Mile: 53 miles 400 Mile: 37 miles 300 Mile: 29 miles

WEEK 13: You Made It! You now have 3 months of solid training behind you. Keep the days between racing and the hard days relaxed. Now it’s time to focus on your racing. How are you feeling?

When do you tire? When do you kick?

Try some different race strategies.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run; 1-mile cooldown.

Wednesday: Warm up; 6-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 9 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 8 times, no rest in between); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging to the start, no rest in between; 1-mile easy cooldown. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yds and a 1-mile easy cooldown.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy 3-mile run or a 5K race.

Sunday: Easy 11-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Week 13 total with final miles in parentheses: 500 Mile: 53 (540.5) miles 400 Mile: 35 (418.5) miles 300 Mile: 29 (332.5) miles

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HOKA ONE ONE POSTAL NATIONALS

RETURNS FOR THE 2015 CROSS COUNTRY SEASON

Source: HOKA ONE ONE press release HOKA ONE ONE® has announced the return of the second annual HOKA ONE ONE Postal Nationals. With three options for high school teams to participate, the Postal Nationals program is open to U.S. squads from coast to coast, making it one of the most open and accessible national championship competitions in the country.

From Aug. 15–Dec. 15, participating teams will race 2 miles or 3200 meters on the track. The top five runners’ cumulative times will be posted online, with both local and national rankings.

Unlike cross country or track meets, Postal National competitions include flagship meets, local Postal events, and even a team time trial option.

“There are many great high school cross country programs throughout the country, and most don’t get a chance to measure themselves on the track during the season,” said HOKA ONE ONE President Jim Van Dine.

“The beauty of the Postal Nationals 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 talk about HOKA with high school runners and provide another opportunity to race during the season.”

Among the hundreds of boys and girls teams expected to participate are last year’s winning squads: the girls from Blacksburg High School in Blacksburg, VA (11:18 average) and the boys from Daniel Boone High School in Gray, TN (9:32 average). Both have committed to defending their Postal Nationals championships in 2015.

Coaches interested in hosting a local or flagship event should email postalnationals@deckers.com for more information.

For HOKA ONE ONE Postal Nationals team registration, last year’s results, and the 2015 schedule, visit www.hokaoneonepostalnationals.com. s

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JULY– AUGUST 2015

MISSOURI RUNNER AND TRIATHLETE

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Photorun.net

Ben True Wins NY adidas 5K

By Chris Lotsbum of Race Results Weekly NEW YORK – With 600 meters remaining in the men’s 5000 meters at the adidas Grand Prix, American Ben True was licking his chops. The 29-year-old’s eyes grew wider with each step, the thought of taking home a victory at the IAAF Diamond League meet becoming a reality.

Relying on his ever-improving kick, True overtook Kenyans Thomas Longosiwa and Nixon Chepseba, as well as U.S. Olympic silver medalist Nick Willis and Eritrea’s Nguse Amlosom in the final straight, claiming a tactical win in 13:29.48. True’s improbable victory was the highlight of an exciting meet, the final IAAF Diamond League stop in the U.S. for 2015.

“As slow as it was going, I hoped I could be there at the end,” said True. “I was waiting for a bigger surge and that never came.”

With temperatures in the mid-80s and a broiling sun overhead, the men’s 5000m looked more like a tempo run than a race, a group of seven completing lap after lap together. Longosiwa led at 3000 meters in 8:12.09, with True and Chepseba on his shoulders. At that point it was clear the race would turn out to be a sit-and-kick affair.

When the pace picked up drastically at the bell, True and Willis were ready. The East African contingent went first, and then Willis struck with a vengeance. In the crowd was his father, who’d traveled from New Zealand to see his son compete. Using his 1500m top speed, Willis went to the pole.

True matched Willis’ move shortly thereafter, coming up on the Kiwi’s right shoulder and making a quick pass just meters from the line. True grabbed his first Diamond League victory in 13:29.48, with Willis second in 13:29.78.

“I came around the straightaway, moved out to lane 3, and just really pushed hard,” said True. “When you have that little bit of

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positive feedback in your closing, just a little bit, mentally, that’s such a big gain that you can just go for it. It’s a real positive lift that helps you get around them.”

All season True has relied on his close-to-win memorable races.

In April he set an American record on the roads at the BAA 5K, winning in 13:22. In May he won the UAE Healthy Kidney 10K by 0.10 seconds in 28:13, again with a strong kick. Today, he knew he had one more gear to use.

“It wasn’t as drastic a drop of pace as I thought it was going to be. I wanted to get myself into position so they had to go around me when they started to use their kicks,” he said. “When they came around me I was able to hold on to them pretty well. I was surprised, tried digging deep, find something else and I was able to start closing back on them. It was pretty cool.”

Willis was pleased with his showing, especially coming after two months of hard, high-mileage base training under longtime coach Ron Warhurst. Willis said that now his usual runs are 90 minutes, hitting two hours for long runs.

“I got into the lead, but it’s a long straightaway into the wind, and the crowd was going nuts. I thought it was for me but Ben True was the local hero coming through. That was very exciting,” Willis told Race Results Weekly. “My main strategy was to finish the race.

With this heat you don’t know how your body is going to react.”

Amlosom was third in 13:30.22, followed by global medalists Longosiwa (13:30.26) and Moses Kipsiro of Uganda (13:31.37).

Longosiwa’s reaction to True’s kick was poignant: “Yes. The race is like any game. So you can win, or you can race well and still lose.”

s © 2015 Race Results Weekly, all rights reserved, used with permission.

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MIKE RUT T – HOK A ONE ONE ELITE 800 METER RUNNER

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