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CaliforniaTrack &RunningNews

Sept–Oct 2010

VOLUME 36 NUMBER 4 $3.95

PA, SCA, SD UPDATES FROM THE ROADS

Victor Sailer/www.photorun.net

At the USA Outdoor Track & Field Championships in Des Moines this summer, 2008 University of California, Berkeley grad ALYSIA JOHNSON won her third U.S. 800m title in a time of 1:59.87.

RUNNING NETWORK 2010 FALL SHOE REVIEW CA ATHLETES AT USA T&F CHAMPS www.caltrack.com

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Official Publication of the California/Northern Nevada Associations of USATF

September–October 2010 MARIN MEMORIAL DAY 10K ACTION: Kate O’Neill (#678) made her Pacific Association USATF Road Grand Prix debut a memorable one. Story in the LDR Section of this issue.

Dave Waco

Contents

Cal Track & Running News

The Basics 4 6 9 10 13 17

From the Publisher Regional USATF Association News Californians at the USA Outdoor National T&F Champs Q&A with Alysia Johnson by Mark Winitz The Runner’s Schedule Calendar Running Network LLC’s 2010 Fall Shoe Review

Departments 29 36 37

Long Distance Running Miracles Happen Journal by Mark Winitz Race Walking

California Track & Running News is a magazine for members of the California and N. Nevada associations of USA Track & Field. Contact your region regarding changes of address & missing issues.

Central California Association: lawrencewatsonus@yahoo.com Pacific Association: 916.983.4715 or heikemansoor@aol.com San Diego/Imperial Association: 619.275.6542 or sdi_trackandfield@sbcglobal.net Southern California: 562.941.2621 or info@scausatf.org

september–october 2010 • ct&rn

3

CaliforniaTrack &RunningNews

From the Publisher n Aug. 18, Scott Davis, 67 of Cerritos, a founder of TAFWA (Track & Field Writers of America), editor of the FAST Annual, former meet director of the Mt. SAC Relays, and one of the most prolific announcers in our sport, died in the company of his family after a 14-year battle with cancer. The IAAF called Davis the “voice of track & field in the U.S.” Scott was an amazing fan of the sport and spent his energy making the sport resonate across this country. He will be sorely missed.

In addition to being a real force in the sport, Scott was also my friend and mentor. His ability to tell great jokes and laugh just as you were grasping the punch line is something that I’ll always remember. I already miss him very much.

Scott Davis in Moncton The same day, Hal Connolly, icon of the American this summer hammer throw and the last American man to win a Gold medal in the hammer throw, fell while exercising and died at the age of 79. Connolly was a hammer throw coach at Georgetown. Among the athletes he coached was U.S. Olympic hammer thrower Kevin McMahon, who began thowing at Bellarmine Prep in San Jose under the watchful eyes of coach Terry Ward and Ed Burke. A son from Connolly’s first marriage was a decathlete and a son from his second marriage was a hammer thrower. Connolly’s dream was to have a U.S. thrower win Olympic Gold by 2016. Hal was also a leader in Special Olympics. Our sport will miss him.

Courtesy of IAAF/Imre Matrahazi

O

Volume 36, Number 4 September–October 2010

Group Publisher Larry Eder Group & Coordinating Editor Christine Johnson, CTRNeditorial@gmail.com Contributing Editors Cregg Weinmann Apparel, Footwear Reviews Dave Shrock Community Colleges Mark Winitz Northern California Kees & Sandy Tuinzing Calendar Photographers Victor Sailer, www.PhotoRun.net Sean Burris, Wayne Joness, David Kloz Santa Barbara Pix, Dave Waco Bert Whitson, Adrian Zamudio Association Consultants John Mansoor Pacific Lawrence Watson Central Wayne Joness Southern Mike Rouse San Diego/Imperial Proofreader Red Ink Editorial Services, Madison, WI

Regards, Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI Website Chuck Bartlett

Larry Eder

CaliforniaTrack &RunningNews

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

Publisher’s Information

Let Us Hear From You!

California Track & Running News (ISDN #1098-6472), incorporating Pacific Athlete, is the official publication for the USA Track & Field associations in California and Northern Nevada. It is produced, published, and owned by Shooting Star Media, Inc., P.O. Box 67, Fort Atkinson, WI 53538.

Christine Johnson, President; Larry Eder, Vice President.

All ad materials and insertion orders should be sent to Shooting Star Media, Inc., at the above address.

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 © 2010 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced in any form without prior written permission of the Publisher. California Track & Running News is solely owned

by Shooting Star Media, Inc.

California Track & Running News welcomes your suggestions, comments, and questions. Direct them to: Christine Johnson, Group Editor Shooting Star Media, Inc./CTRN 608.239.3787 CTRNeditorial@gmail.com

Address Changes/Missing Issues Third class mail is not forwarded! Please inform your local USATF association about address changes, duplicate mailings, or missing issues. See page 3 for how to contact your association for help.

Member of:

4 ct&rn • september–october 2010

ADVERTISING Publisher Larry Eder, Shooting Star Media, Inc. phone: 608.239.3785 fax: 920.563.7298 caltrackads@gmail.com Publisher’s Representative Running Network LLC 920.563.5551, ext. 112 Special Projects Manager Adam Johnson-Eder 608.957.2159; atflistings@gmail.com Advertising Production Manager Alex Larsen

Counsel Philip J. Bradbury Melli Law, S.C. Madison, WI

w w w. c a l t r a c k . c o m

USATF Regional News Pacific Association President’s Message FROM IRENE HERMAN

ing for the USATF annual convention in Virginia. This year is a rules year and the deadline was Sept. 1 for submission. We’ll have the most delegates, 18, representing you at the various committees and voting on rule changes and issues that affect all of us.

Meanwhile, enjoy the dirt and mud, but also the Indian summer. See you on the trails!

Iherman49@yahoo.com

From Youth to Adults, Everybody Runs XC! We have completed our summer schedule! Boy, do we need a quick break. The month of July was the most trying month for our association: July 9–10, the National Club Championship at SFSU, July 22–25 the National Masters Track & Field Championship, and July 27–August 1, the Junior Olympics in Sacramento. I’m sure our officials are exhausted. It’s during these events that you know how wonderful our association is. The volunteers and the officials really make the venue execute seamlessly. A special thanks to Al Hernandez, meet coordinator of the National Club Champs, George Kleeman, venue coordinator of the Masters Champs, and John Mansoor, our CEO, who tirelessly directed both of the venues in Sacramento. The funny thing is that the athletes thought San Francisco was too cold and Sacramento was too hot. Yes, we have it all when it comes to weather in the Bay Area.

In 2009, we tallied over 6,213 members, largest in the U.S. save Southern California.

We’ve met nine out of nine evaluation points for accreditation. We have the most officials, 309, certified in the U.S. However, we cannot sit on our laurels because there are still many areas for improvement. As I mentioned in my last message, we plan to start the physically challenged series in 2011. The LDR committee needs to organize and promulgate this addition.

The Pacific Association Foundation has set a deadline for going live in 2011, first quarter under the leadership of Margaret Sheehan.

The Strategic Planning for the next Olympiad will start organizing the goals at the end of September in San Mateo. The youth committee and coaches need to evaluate what it takes to improve the clubs as to what’s best for our young athletes. Our sanctioning process needs better communication with the race directors. Race directors, are your medical personnel certified?

One member suggested that the LDR should come up with a generic application, just like the cross-country series. She suggested that not everyone uses the Internet, that the LDR should print the series of races and make it available at the races. Good suggestion.

As you read this message, we’ll be prepar-

PA LDR Notes

BY CYNCI CALVIN

It’s been a busy summer for our distance runners. Below are some highlights from the trails, the pavement, and the track!

The Trails Western States 100-Mile Endurance Run PA Champions: Erik Skaden (unattached) finished 11th overall in 17:40:15 and Tamalpan Suzanna Bon (12th woman, 67th overall, 21:51:10) was the top PA woman. Tamalpan Diana Fitzpatrick set a women’s 50–59 course record with her finish time of 21:58:37, bettering by 1:16:43 the previous record set by Nancy March (23:15:20) in 2002.

Event Champion: the 100th Running of the Dipsea! Although not in a Pacific Association Grand Prix, congratulations must be given on the 100th birthday of this venerable event. PA member club Tamalpa is heavily involved as a race organizer, and Tamalpan legend Russ Kiernan (age 72) has more Dipsea top-finisher shirts (28) than any other competitor, while Sal Vasquez has the most number of Dipsea wins (seven). The event’s handicapping system levels the playing field as revealed by this year’s winner: 8-year-old Reilly Johnson of Mill Valley, who outran (barely) 68-year-old Pacific Association age-division champion Melody-Ann Schultz of Ross. Reilly is the youngest runner ever to win the Dipsea. (9-

year-old Megan McGowan won in 1991). A PA mountain trail running diva, Christine Lundy, placed 11th overall with the fastest woman’s time, and Tamalpa Runners nailed the team trophy. Learn much more at dipsea.org/ The Pavement Congratulations to the newest event on the PA Road Race Grand Prix: the San Rafael Mile held June 6 and sponsored by (guess who?) The Tamalpa Runners, Inc. Top finishers were Clara Peterson of San Anselmo (unattached, 4:49) and ASICS Aggies team member Jacob Petralia of Palo Alto (4:12).

PA roadies can now start keying on the fall schedule with Humboldt Half, Clarksburg 30K, and the California International Marathon. The California International Marathon will offer a bonus to runners achieving an Olympic Trials Qualifier. The men’s A standard is 2:19:00 and women’s standards are 2:39:00 (A) and 2:46:00 (B). Americans who achieve these times will receive a bonus: $1,000 for meeting an A Standard or $500 for meeting a B Standard.

The Track!

Many PA distance runners took advantage of competing on the track in two national USATF championships hosted by the PA: the National Club Track & Field Championships held July 9–10 at San Francisco State, followed by the National Masters Track & Field Championships held at the Spanos Sports Complex at CSU–Sacramento (site of the 2000 and 2004 T&F Olympic Trials) July 22–25.

At the club championships, the top PA men’s team was the 10th-place Golden West Athletics Club. For the women, the Impalas finished in eighth place. Overall team rankings put Golden West in ninth place and the Impalas in 11th. It was acknowledged that the influx of highly competitive teams who wanted to take advantage of the beautiful Bay Area venue caught the PA teams a bit off-guard. And Association News continues on page 8.

Correction We received the following note from Ryan Lamppa, Running USA Media Director (RunningUSA.org), who pointed out a correction regarding the Dipsea Race. Thanks for keeping us on our toes, Ryan!

“Noticed in the Jul/Aug 2010 CT&RN (page 6), that Dipsea was called the ‘second oldest race in the United States.’ It is not. See the list below by year, and there are two U.S. races: Run for the Diamonds 9 Mile (1908) and Thanksgiving Day 10K (1908) that celebrated their 100th edition last November—before Dipsea's 100th.”

Oldest Races in the United States 1. Bemis-Forslund Pie Race Cross Country, Gill, MA (November) 2. J.Y. Cameron Turkey Trot 5 Mile/8K, Buffalo, NY (November) 3. B.A.A. Boston Marathon, Boston, Massachusetts (April) 4. Schuylkill Navy Run 5.6 Mile, Philadelphia, PA (November) 5. Dipsea 7.1 Mile, Mill Valley, CA (June)

6 ct&rn • september–october 2010

1891 1896 1897 1899 (Not Continuous) 1905 (Not Continuous)

Lolo Jones

Association News continued from page 6

Southern California SCA Open Athletics News

Open Track & Field On June 6 at Mt. San Antonio College (aka Mt. SAC) athletes competed in the 2010 USATF West Region Championships, held in conjunction with the 25th annual Jim Bush Southern California USATF Championships. Taking home top honors in the men’s team competition was the Vegas Lightning Track Club. The women’s competition was won by The Janes Elite Racing.

Three new meet records were set at Mt. SAC. In the men’s 800m competition Khadevis Robinson set the new meet benchmark with a time of 1:46:51. Giovanni Lanaro of Mexico established a new record of 5.75m in the men’s pole vault, and Barbara Parker of Great Britain ran 9:38.23 in the 3000m steeplechase, breaking the course record. In addition, 27 athletes set qualifying marks for the USA Outdoor Track & Field Championships.

Jim Bush Championships Men’s Team Scores – USATF West Region Clubs 1. Vegas Lightning Track Club, 48; 2. So Cal Track Club, 38; 3.

Santa Monica Track Club, 26; 4. Shore Athletic Club, 20; 5. AAG Elite Track Club, 18; 6. U.S. Marine Corps, 10; 6. Christian Team Ministries, 10; 6. Go Bananas, 10; 6. Tachyon Track Club, 10; 6.

Bert Whitson

FROM ERIC BARRON VICE PRESIDENT, OPEN ATHLETICS

left Steeplechaser Barbara Parker receives the Chuck Seekins Cup from Coach Jim Bush; Members of the 2010 team champion The Janes Elite Racing: (l–r) Allyson Estess, Erika Aklufi and Emily Field San Diego Cheetahs, 10; 11. Chico State, 8; 12. PV2=High Vaultage, 6; 12. Cal Coast Track Club, 6; 14. Bay Area Track Club (BATC), 4; 15. Equalizers Track Club, 2.

Women’s Team Scores – USATF West Region Clubs 1. The Janes Elite Racing, 43; 2. Quiet Fire, 32; 3. Nike Team Run LA, 26; 4. Cheetah Int. T.C., 10; 4. Fast & Fit Youth Athletic, 10; 4. AAG Panther Track Club, 10; 4. GTD Go The Distance, 10;8. So Cal Track Club, 8.

Complete results can be found at flashresults.com/flashwest/results/2010track/10Bush-mw.htm

Open Road Racing The 2010 Road Running Grand Prix continues to grow in popularity, doubling the participation from the inaugural 2009 series. While

Pacific Association San Diego–Imperial Continued from page 6

San Diego Track Club’s Summer Nights Track Series

besides, they were keying on the next big event!

At the National Masters Track & Field Championships, the PA team representation was much stronger. Golden West, West Valley Joggers & Striders, Tamalpa, Buffalo Chips, Fleet Feet, Golden Valley Harriers, Strawberry Canyon, Santa Cruz, River City Rebels, and Humboldt track clubs competed well in various age divisions in the steeplechase, the 1500, 5000, and 10,000 meter events. At the end of the meet, Golden West Athletics Club placed second overall. Pacific Association executive director John Mansoor (unattached) ran the M55–59 10,000m event and took second in 36:54.80!

So now it’s time for all our 30-and-older LDR folks to plan to compete globally at the World Masters Games coming to Sacramento July 6–17, 2011! pausatf.org

Channeling the energy of the European summer track circuit, San Diego is now home to its own summer track series. The San Diego Track Club puts on the events that are open to all comers. In the second event of the series on June 23, recent California State University–San Marcos graduate and AllAmerican David Edwards continued his breakout season, winning the mile in 4:13. In the women’s 3K, Kristina Maletz won with a stellar time of 10:32.4.

Other notable performances included Daniel Thomas outleaning Kevin Ottwright, another California State University alum, in the 400 with times of 49.22 and 49.48, respectively. In the field events, David Pollard won the long jump and placed third in the high jump.

Full results and information can be found at sdusatf.org.

8 ct&rn • september–october 2010

Southern California has a wealth of exciting races on next year’s calendar, the 2011 Honda Los Angeles Marathon presented by K-Swiss has already been selected as the 2011 Marathon Road Running Championship race. The spectacular “Stadium to the Sea” course was a sellout event in 2010 with 25,000 participants, and runners are strongly advised to register early to secure a place in the new signature endurance running event of Southern California. The 2011 LA Marathon is scheduled for Sunday, March 20, 2011. scagrandprix.org scausatf.org

Central California President’s Message FROM LAWRENCE WATSON lawrencewatsonus@yahoo.com The 2010 Junior Olympics ended today. It was a great success. Great job, everyone. The Central California athletes have done an excellent job. Our athletes have made an impressive impact this year. Our “Invite One a Day”™ is working. The 2010 track & field season has brought much success for our youth athletes.

We have more clubs, more coaches, more volunteers, and more track & field meets. The increase in activities in our association is proof that our “Invite One a Day”™ program is working!

Central CA USATF Schedule of Meets 9/30/10

Central CA Assn Yearly Meeting Bakersfield 11/13/10 Central CA Assn XC Championships Bakersfield 2/27/11 Run for the Dream Youth Zonal Meet SaveMart Center, Fresno

JAKE ARNOLD Decathlon

Photos by www.PhotoRun.net

CHAUNTE LOWE High Jump

LAUREN FLESHMAN 5000m

Californians Deliver at USA Outdoor Track & Field Championships Des Moines, Iowa; June 24–27

BY MARK WINITZ To say the very least, athletes from the Golden State were prominent at the 2010 USA Outdoor Track & Field Championships. Stating it more boldly, they dominated the meet. Take a look at these numbers: In 40 finals events at the Championships, 36 of the 120 “medals” honors went to Californians and athletes with strong California ties (CA residents and/or athletes nurtured in CA colleges or high schools). That’s 30%— almost one-third—of the top three places.

It’s fair to say that no other state matched these performance levels.

And that’s in a non-Olympic, non-World Champs year when some top Californians were noticeably absent from the meet.

But our state’s athletes who did compete in Des Moines generally sparkled, even under sometimes hot and unpredictably windy conditions in Drake Stadium. For starters: In the women’s javelin, ’08 Olympic Trials champion Kara Patterson (Chula Vista) tossed the spear 66.67m/218-8 on her final attempt and bettered the previous American record of

64.19m/210-7 set by Fresno’s Kim Kreiner in 2007.

In the women’s high jump, 2005 World Outdoor Championships silver medalist Chaunte (Howard) Lowe set an American Record with a clearance of 2.05m/6-8.75 on her final attempt. The prolific Lowe also PRed in the long jump with a 6.90m/22-07.75 second-place performance. Lowe is a Templeton, CA native who was a seven-time prep national champion at J. W. North High School in Riverside.

Former Cal-Berkeley standout Alysia Johnson (Berkeley) and Maggie Vessey, a Cal Poly-SLO grad and 2005 NCAA Outdoor Championships runnerup, went 1–2 in the women’s 800m final. (See sidebar for an interview with Johnson.)

Distance standout Lauren Fleshman, a multiple CIF champion while at Canyon High School (Canyon Country) and a Stanford grad with two NCAA champion and multiple All-American honors, displayed a return to form by winning her second U.S. 5000m title.

On the men’s side, four Californians took home national titles: John Nunn (20K Walk, Escondido), Jesse Williams (high jump, USC ’06), Sean Furey (javelin, San Diego), and Jake Arnold (decathlon, Maria Carrillo HS/Santa Rosa). Nine turned in runnerup performances.

Following are the results details of California’s top performers (only finals shown).

Continued next page. september–october 2010 • ct&rn

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USA Outdoor T&F Champs Women 100m (wind: -2.5): 1. Allyson Felix (Santa Clarita) 11.27; 200m (wind: +0.6) 2. Shalonda Solomon (Inglewood) 22.47; 800m 1. Alysia Johnson (Berkeley) 1:59.87, 2.

Maggie Vessey (Soquel) 2:00.43; 1500m 1. Anna Pierce (Mammoth Lakes) 4:13.65, 3. Shannon Rowbury (San Francisco) 4:14.41; 5000m 1. Lauren Fleshman (Canyon H.S. ’98/Stanford U. ’03/now in Eugene, OR) 15:28.70; 400m Hurdles 1. Nicole Leach (Los Angeles/UCLA ’09) 55.83; High Jump 1. Chaunte Lowe (Templeton, CA native/J.W. North H.S-Riverside ’02) 2.05m/6-8.75 AR; Pole Vault 2. Becky Holliday (Chula Vista) 4.60m/15-1; Long Jump 2. Chaunte Lowe 6.90m/22-7.75, 3. Brianna Glenn (La Mirada H.S. ’98/now in Tucson, AZ) 6.81m/22-4.25; Triple Jump 1.

Erica McLain (Menlo Park) 14.18m/46-6.25w; Shot Put 1 Jillian Camarena (Woodland H.S./Stanford U. ’04/now in AZ) 19.13m/62-9.25; Discus Throw 1. Becky Breisch (Chula Vista) 63.34m/207-10, 3. Stephanie Brown Trafton (Galt) 59.98m/196-9; Hammer Throw 2. Jessica Cosby (Mission Hills/UCLA ’05) 71.24m/ 233-9, 3. Britney Henry (Chula Vista) 69.57m/228-3; Javelin Throw 1. Kara Patterson (Chula Vista) 66.67m/218-8 AR; Heptathlon 2. Sharon Day (Costa Mesa/Cal Poly SLO ’08) 6006.

Men 800m 2. Duane Solomon (Los Angeles/USC ’08) 1:47.16; 1500m 3. Will Leer (Pomona-Pitzer College ’07/now in Eugene, OR) 3:51.63; 3000m Steeplechase 2. Ben Bruce (Cal Poly-SLO ’05/Mt. Carmel H.S.-San Diego ’00/now in Eugene, OR) 8:30.87; 5000m 2. Tim Nelson (Liberty Christian H.S.Palo Cedro ’03/now in Eugene, OR) 13:54.80; 100m Hurdles 2. Ryan Wilson (Los Angeles/USC ’03) 13.17; 20K Walk 1. John Nunn (Escondido) 1:29:22, 2. Tim Seaman (Chula Vista) 1:33:11; High Jump 1. Jesse Williams (USC ’06/now in Eugene, OR) 2.26m/7-5, 2.

Tora Harris (Chula Vista) 2.26m/7-5, 3. Jamie Nieto (Chula Vista/Sacramento City College ’96) 2.23m/73.75; Pole Vault 2. Derek Miles (Belle Vista H.S.-Fair Oaks ’91) 5.60m/18-4.5; Long Jump 2. Trevell Quinley (Chula Vista/ Merrill F. West H.S.-Tracy ’01) 8.20m/ 2611; Discus Throw 3. Jarred Rome (Chula Vista) 61.03m/ 200-2; Javelin Throw 1. Sean Furey (San Diego) 79.86m/262-0, 2. Mike Hazle (Chula Vista) 78.91m/258-11; Decathlon 1. Jake Arnold (Maria Carrillo H.S.-Santa Rosa ’02) 8215. s

Alysia Johnson

Photos by www.PhotoRun.net

JESSE WILLIAMS High Jump

By Mark Winitz

KARA PATTERSON Javelin 10 c t & r n • s e p t e m b e r – o c t o b e r 2 0 1 0

Alysia Johnson won her third U.S. Championship title in Des Moines. She also holds 2007 outdoor and 2010 indoor championship crowns at 800m.

Johnson competed for Team USA at the 2007 IAAF World Outdoor Championships (where she placed 4th in the 800m heats), and this year’s IAAF World Indoor Championships where she won the 800m Bronze medal.

Johnson graduated from the University of California, Berkeley in 2008, where she was a two-time NCAA champion at 800m, a five-time All-American, and set school 800m records indoors (2:03.39) and outdoors (1:59.29). The latter mark is the third-fastest in collegiate history. She attended Canyon High School (Canyon Country) where she was the 2004 California state high school champion at 800m (2:09.97).

CTRN caught up with Johnson several days after her U.S. outdoor victory in Des Moines. She called in from Eugene where she was preparing to race in the Nike Prefontaine Classic.

ASICS Congratulates Kara Patterson on Setting a New AR in the Javelin Throw

Alysia Johnson Continued from page 10

CTRN: Forgive us for not recalling, but what was the injury you had?

AJ: I was injured in 2008. It was a stress fracture in my foot.

CTRN: That must have been tough in an Olympic year, especially after your success in 2007 [when Johnson captured NCAA indoor and outdoor and U.S. outdoor 800m titles and competed in the IAAF World Outdoor Champs. –Editor].

AJ: Yes, I was in good shape in ’08 before the

San DiegoImperial Track & Field FROM MORGAN SJOGREN

San Diego Summer Track Series #2 Channeling the energy of the European summer track circuit, San Diego is now home to its own summer track series. The San Diego Track Club puts on the events that are open to all comers. In the second event of the series on June 23, recent California State University–San Marcos graduate and All-American David Edwards continued his breakout season, winning the mile in 4:13. In the women’s 3K, Kristina Maletz won with a stellar time of 10:32.4.

Other notable performances included Daniel Thomas outleaning Kevin Ottwright, another California State University alum, in the 400 with times of 49.22 and 49.48, respectively. In the field events, David Pollard won the long jump and placed third in the high jump.

SD Summer Track Series Championship The San Diego Summer Track Series Championships were held on July 21 at Patrick Henry HS. The three-meet series, presented by the San Diego Track Club, attracted a wide range of athletes in their abilities, events, and ages (the youngest was 3 years old and the oldest was 69!). The day was highlighted by an upset in the 400 meters when Kevin Ottwright

injury. But it’s all behind me. I’m just looking ahead.

CTRN: Tell me how the final went in Des Moines. You led for most, or all, of the race didn’t you? Was that your plan?

AJ: Yes, I pretty much led from the gun. I approached the race on feel, just like I approach everything else. I’m just going to go with it was my strategy. I knew the workouts we’d done, what it felt like to run fast and to hold it for 800 meters, so I did that. My strategy was to win, nothing else.

CTRN: You’re back in Berkeley now with [Cal coach] Tony Sandoval after a stint at the U.S. Olympic Training Center in Chula Vista where you rehabbed the injury, right? Do you find folks to train with in the Oakland-Berkeley area?

AJ: Yes, here and there. I spend some time in Los Angeles, as well, where there’s a group that includes Lashinda Demus, Micki Barber, and Christine Spence. I think a lot of people believe it’s a glorious lifestyle and that you just [magically] have it. But you have to make it work. You have to figure it out. In a college program, you take for granted all that they’ve beat the previous meet’s winner, Daniel Thomas, in a time of 49.13. Kristina Maletz continued her distance dominance with a 17:59 victory in the women’s 5000m over Jennifer Albright, who ran 18:41. Shayla Woodhouse was the queen of the field events with her wins in the high jump and long jump, and sixth place in the 110m hurdles.

set up for you: facilities, travel, meets. On your own, you have to figure how you’re going to get from place to place, where you’re going to stay, the different camps that you think might be beneficial for you.

CTRN: What are your goals for the remainder of the season?

AJ: Get in some good races. Compete hard, and run fast? [laughs] That’s as simple as it gets.

CTRN: And improve on that PR of 1:59:29 that you set in 2007 at the NCAA Championships in Sacramento, right?

AJ: Yes, that’s what the PR is on paper, but I believe my body says it can go faster.

Editor’s Note: After USA Outdoors, and before our editorial deadline in mid July, Johnson scored notable performances at two prestigious IAAF Diamond League meets. She placed fifth in a tough, international 800m field at the Prefontaine Classic (July 3) in 1:58.84 (a new PR), then walked away with a 1:59.84 victory at the Avia British Grand Prix meet in Gateshead, England a week later.

— Mark Winitz

year. Watch for Fader to make a serious mark in the masters’ Dirt Dog cross country series this fall. s

Master’s Feature: Sean Fader This summer, Sean Fader (41, Encinitas) is heating up the masters’ track circuit in the middle distances of 800 and 1500 meters.

Originally from Nova Scotia, Canada, Fader is having a spectacular return to the track after a 2-year lay-off from competition.

At the second race of the San Diego Summer Track Series, the Team BSK/Running Center member ran a 4:54 mile to place second. His racing has continued to progress and he lowered his time to a 2:10 800m (in 90º weather) at the Chuck McMahon Masters’ Track Meet at CSU–San Marcos on July 17.

The meet featured Southern California’s finest masters’ track athletes. A link to the complete Chuck McMahon meet results can be found on the San Diego Track Club website: sdtc.com The week of July 21–24, Fader competed in the Masters’ National Championships in Sacramento, running both the 800m and 1500m. In the first day of competition, he ran a personal best of 2:08 in the 800m. His results this year bode well for his run to qualify for the Master’s World Championships to be held next right Sean Fader; upper left vintage SDTC jersey worn by a lifelong member

12 c t & r n • s e p t e m b e r – o c t o b e r 2 0 1 0

David Kloz

CTRN: Were you surprised by your 1:59.43 in the semi?

AJ: No, not at all. I knew that I was in shape to run fast, and run even faster keeping in mind that it was just a semi. I was able to kind of coast through it. I was excited that I felt that good, coasting on my way to a 1:59. In March [at the USA Indoor Championships], coming back from injury, it was a struggle to just run a 2:01. I didn’t have any base. But [at USA Outdoors] I knew all that was behind me. I had the confidence and strength to race well. I hope to use it as a stepping stone to World Championships and even Olympics in the future.

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Check inside for information on: • Running Network 2010 Fall Shoe Review Bert Whitson

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Sean Burris

• B.A.A. Boston Marathon

Above: Start of Santa Monica Classic 5K (May 16) which served as the Southern California Association's 5K Championship. Five years into the popular race, spectators have come to expect some of the best runners in the area to fight for a top finishing position. Judging from the times turned in by the youth, open, and masters runners, the depth of talent in the Southern California Association has never been stronger.

Left: Open winners Brian Livingston and Barbara Park with race founder Peter Abraham (l-r)

You can also find this calendar at www.caltrack.com.

Calendar September 4, SAT San Mateo: 10K on the Bay, shoreline@haywardrec.org ; http://www.10konthebay.org September 5, SUN Bear Valley/Northern CA: Bear Valley Triathlon (600yS10.5mB-3.25mR)(18th), 10am $65, $75 after 9/3, $185/$220 Relay w/Free BarBQ($10 for non-part.) & Beer!

Great Prizes, Awards, T-s. Great race in great scenery; Bear Valley Lake, Bear Valley Village. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 September 6, MON Davis: Golden Valley Harriers Running Club LABOR-DAY RACE, 8:00 am, 5K, 10K races; 9:30am 1K kid's race; The course winds through the beautiful, flat and fast greenbelts and bike paths of Davis. All races start and finish at the Davis Commons Shopping Center in fun downtown Davis. Featuring a new, more roomy start this year. $22/25 after August 9th /$27 race day/ kids 1K $15 pre-race and race day. Info: www.goldenvalleyharriers.org REGISTER: www.active.com September 12, SUN Walnut Creek: Walnut Festival Run 5K, 10K, 8am $30, $35 race day. Run Downtown...1st time ever .Tees and refreshments. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 September 18, SAT Pleasanton: Back to School Scholarship Run 5K, 10K, Kids Fun Run(15th), 8:30am $30, $35 after 9/15 w/Monster Goodie Bags(25+lbs), Great Prizes(Trips, TVs etc), T-s, Refreshments. S hadow Cliff Regional Park. Presented by NCASMC. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 San Mateo: We've Got Your Back 4.5 Mile Race/2 Mile Fun Walk, sfrace@spinerf.org ; http://spinerf.org/race/sf September 19, SUN Pleasanton: Tri for Real (700ydS-19mB-4mR)(17th), 7am $65, $75 after 9/17(if available), Relay $185/$220) w/T-s, Awards, Refreshments, Great Prizes. Shadow Cliffs Regional Park. The best trophy in California. On Your Mark Events, PO

Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Los Gatos: Quicksilver Trail Half Marathon and 10K, http://quicksilver-running.com September 25, SAT Oakdale/Escalon/Manteca: The Central Valley Triathlon Sprint (500yS-16mB-3.1mR) and Super Sprint(200yS5mB-1mR), 8am Sprint; $65, $75 after 9/22, Super sprint$55/$65; Relay $185/$220 w/BarBQ & beer ($10 nonpart.), T-s, Awards, Raffle Prizes. On Your Mark Events, PO Box 1199 Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 El Sobrante: Fall Showdown 5K, 10K, 1/2 Marathon, 8am $30, $35, $40 w/t-s after 9/18 and race day $35, $40, $45 w/t-s till gone w/5yr age groups and special awards to Grand Masters and Masters. Old San Pablo Dam Rd (7301 San Pablo Dam RD, El Sobrante, CA 94803); runs are on the road next to the reservoir, the half continues up and over the Briones Reservoir, www.wolfpackevents.com, Online www.active.com till 9/22, 510-459-0854 September 26, SUN Oakland: Lake Merritt Joggers & Striders, Fourth Sunday Runs 5K, 10K, 15K, 9 a.m., $3 members, $5 non-members.

Lake Merritt, 568 Bellevue Ave, Oakland. Hotline: (510) 6444224, www.lmjs.org

October 10 , SUN Fremont: Happy Fish Run for Education 5K, 10K & Kids 1/2M, 1/4M (6th), 9am $25, $30 w/T-s, Refrshments, Awards, Prizes & kids activities (kids $10). Central park/Lake Elizabetha beautiful park setting. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 San Luis Obispo: City to the Sea Half Marathon, 5K Run, City to the Sea Half Marathon and 5k Run. Point to point race beginning in downtown San Luis Obispo, running through country roads, and finishing in Pismo Beach. Views of the ocean await after this flat, fast course. T-shirts, breakfast and finishers medal for all that cross the line.

October 16 , SAT El Sobrante: Du the Bears Duathlon and 5K (2mR-19mB2mR and 5K), 8am $50-Indiv/$80-Team/$20-5K w/t-s, $60/$90/$25 after 9/15 w/t-s till gone w/5yr groups and special awards to Masters and Grand Masters. Old San Pablo Dam Rd (7301 San Pablo Dam Rd, El Sobrante, CA 94803) 2M runs inside reservoir and bike around a 19 mile loop, 5K Run/Walk inside reservoir. www.wolfpackevents.com, Online www.active.com till 10/13, 510-459-0854.

Gualala: Gualala River Runs 10K, 5K and, 5K Fun Walk, 9 AM in Gualala CA. We offer trophies for Men and Women’s Teams in the 10K. We award individual trophies for fastest man and woman and individual medals three deep in 10 age categories Mountain View: Trailblazer 5K, 10K, 5K/10K USATF certified for the 5K and 10K runs. The start/finish is Gualala Arts Center, races & 5K Trail Walk benefit Friends of Stevens Creek Trail. 46501 Gualala Road, Gualala, CA 95445. TEAM DISCOUNTS – Mostly on Stevens Creek Trail and around Shoreline Park. Free New in 2010: Team trophies awarded for the fastest times of age-appropriate kids races follow adult events. Free refresh- five team members in the 10K. Register four members and get the fifth one free. A savings of $30. Team member times count ments & drawing for participants. in the individual age categories also. To Register: www.actionOctober 3 , SUN network.info or www.theschedule.com or www.active.comSan Francisco: Glide Floss Bridge to Bridge with KFOG, Gualala River Run Action Network Family Resource Centers in KNBR & The BONE Radio Stations, 6,000 Runners/Walkers, Gualala and Point Arena, CA produce the event. Funds help 34th Annual, Benefits: Northern California Special Olympics children ages 0-5 and over 500 children who attend local Merced: Gateway to Yosemite Triathlon (800/400/200yS- schools through our Across the Ages and Culture Substance Abuse and Violence Prevention Programs. Bonus Event - Bodies 24/6/4mB-6/2/1mR)(27th), 8:30am $75, $85 after 10/1Long, $65/$75-Short, $35/$40-Kids w/T-s, Free BarBQ ($10 in Motion Art Contest for children K-12. Winners to be announced October 9, 5-7 PM at an awards dinner open to the non-part.), Awards-5Yr age groups, Raffle Prizes. Merced College Pool-Pool Swim. On Your Mark Events, PO Box 1199, public at Gualala Community. Entry is free. Call Action Network, 707-884-5413, contest rules and deadlines. Please list these Arnold 95223; info@onyourmarkevents.com; www.onyourevents on your club’s website and in your newsletter calendar markevents.com; 209/795-7832 of events. continued on page 24

DISCLAIMER Every effort is made to insure the accuracy of the information provided in the Calendar. However, the publisher is not responsible for errors, omissions or changes made after publication. You can save yourself time, money and frustration by pre-registering for events (especially before making any travel arrangements). You may wish to confirm by telephone with organizers the date, time and location just prior to the event.

LISTING YOUR EVENT For $75, your listing will be in print and online through the event date. Changes may be made at any time at no additional charge. Call 415-472-7223 for information.

ONLINE CALENDAR An up-to-date version of the Calendar can be found online at www.TheSchedule.com. © 2010, The Runner’s Schedule. Reproduction in any form is prohibited without consent of the publisher.

14 c t & r n • s e p t e m b e r — o c t o b e r 2 0 1 0

HUMBOLDT REDWOODS MARATHON, HALF MARATHON & 5K Run beneath California’s tallest and most spectacular trees • HUMBOLDT REDWOODS STATE PARK, NORTHWESTERN CALIFORNIA • AVENUE OF THE GIANTS • PAVED, SHADED, FAST • CERTIFIED AND SANCTIONED-BOSTON QUALIFIER • HALF MARATHON WALKERS NON-COMPETITIVE DIVISION • USA TRACK & FIELD PACIFIC ASSOCIATION HALF MARATHON CHAMPIONSHIP IN ALL DIVISIONS • $2900 PRIZE MONEY AWARDED FOR HALF MARATHON TO PACIFIC ASSOC. MEMBERS ONLY

9 AM SUNDAY OCTOBER 17, 2010

• $100 PRIZE MONEY FOR THE 1ST MAN & 1ST WOMAN IN THE MARATHON

SIX RIVERS RUNNING CLUB

• BEAUTIFUL COMMEMORATIVE AWARDS ALL RACES

Partner Sponsor: Save the Redwoods League

• MARATHON FINISHERS MEDALLIONS

www.redwoodsmarathon.org race information & online registration

• LONG SLEEVE T-SHIRTS, WITH ORIGINAL WILDLIFE ART

Partner Sponsor

Registration postmarked by September 15th: Marathon $55, Half Marathon $50, 5K $25. Complete the entry form, sign the waiver, make your check payable to: HUMBOLDT REDWOODS MARATHON and mail to: HUMBOLDT REDWOODS, P.O. BOX 4989, ARCATA, CA 95518-4989. LATE REGISTRATION $65/60/25. RACE WEEKEND REGISTRATION $70/65/30.

Humboldt Redwoods Marathon, Half Marathon & 5K your email: Sex

M F

Age

Date of Birth

on race day

Last Name

R R R R R First Name

Marathon Half Marathon 5K Walker-Half Wheelchair

For Official Use Only

Address City T-Shirt

State

S M L X

Team or Club

Zip Code

Phone

Must be registered by Sept. 30th to guarantee t-shirt size on race weekend.

USAT&F Number

Signature

Date ALL ENTRANTS MUST SIGN A WAIVER (PARENT/GUARDIAN IF UNDER 18)

WAIVER: In consideration of your acceptance of this race entry, I, for myself, my heirs, executors, administrators, and assigns, forever waive, release and discharge any and all rights, demands, claims for damages and causes of suit or action, known or unknown, that I may have against the Six Rivers Running Club, Humboldt Redwoods Marathon, Half Marathon and 5K, the County of Humboldt, Humboldt Redwoods State Park, California Department of Transportation and any and all participating race contributors, sponsors and supporters and the directors, officers, employees and agents of such parties for any and all injuries in any manner arising or resulting from my participation in said race. I attest and verify that I have full knowledge of the risks involved in this race, that I assume those risks, that I will assume and pay my own medical and emergency expenses in the event of an accident, illness or other incapacity regardless of whether I have authorized such expenses and that I am physically fit and sufficiently trained to participate in this race. I grant permission to any and all of the forgoing to free use of my name, voice and/or likeness in any broadcast, advertising and or promotion release related to this event or future Humboldt Redwoods Marathon, Half Marathon and 5K races. Athletes who participate in this competition may be subject to formal drug testing in accordance with U.S. Track & Field rules and IAAF Rule 144.

Š2010 New Balance Athletic Shoe, Inc.

James Carney, Team New Balance

The 759 was designed for the body in motion, unleashing your inner animal. So lace up a pair, scope out your target and let your spirit run wild. newbalance.com

# $ *5+351&2(* ...

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ach season, the overall direction of the footwear industry is revealed in trends. For more than four years, we’ve reported that companies have been lightening up many of their shoes and this continues. The growing influence of minimalism and “barefoot” running, in conjunction with improved technologies and formulations of components and refined design, has resulted in more shoes with less structure, lighter weight, and fewer motion-controlling features. Our racing shoe reviews have always looked at shoes that feature the least amount of support, weight, or inhibiting features, but this trend extends deeper than ever into the training shoe category. A number of high-mileage shoes have also benefitted from this trend, slimming down without compromising their protective cushioning. And there is a shrinking but significant offering of heavier models that cater to runners who need extra cushioning or even more significant structure to counteract overpronation.

Geometry is another significant trend in the design of running shoes. Attention is being focused on more critical midsole shaping, the flare (depth and shape) of flex grooves, the size and positioning of crashpads, and the ratio between heel and forefoot heights. Along with these considerations, designers and development teams are carefully considering the material of each of these elements, appraising their rebound and dampening effects, in addition to their durability and comfort. The results of this focus on geometry can be seen in two types of offerings: highly engineered models and spare, simplified designs.

These two trends are refining the way that running shoes perform when you take them out on a run, making it easier than ever to find a shoe perfectly suited to your biomechanical and situational needs.

—Cregg Weinmann, Running Network Footwear Reviewer september–october 2010 • ct&rn

17

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In the spring of 1991, it was my great good fortune to meet Emil Zatopek, winner of three Golds at the 1952 Olympics (5000m, 10,000m, marathon) and two medals in 1948 (Gold in the 10,000m and Silver in the 5000m). I was in awe.

After Emil served as our honorary assistant coach at the Ed Adams Invitational in Salinas, my coaching partner Joe Mangan and I drove him to Carmel, California so he could see the beauty of Big Sur. During the drive, there was a twinkle in his eyes as he told us about his friendly rivalry with Alain Mimoun, who finished second to him in numerous European and Olympic championships. It wasn’t until 1956, when Emil had injured himself training for the marathon, that Mimoun was victorious over Emil, and then he waited at the finish line as Zatopek finished an honorable sixth place.

When I asked Emil how he got started running, he told me that he had needed a new pair of boots and that was the prize for winning a local 5K race. So in the cold winter of 1944, Zatopek ran his first race, won, and was given a new pair of boots—a necessary item in the cold, snowy winter in occupied Czechoslovakia.

The right footwear is a necessary item for all runners, no matter what their level. At the Running Network LLC, we’re committed to making that search easier for you with this 2010 Fall Shoe Review. You don’t have to win a race to get a great shoe—you simply need to visit your local running specialty store and try on a variety of shoes until you find the perfect one for you. Best wishes!

"

!$ !

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics (Canada) www.otfa.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/clubrunning Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com MarathonGuide.com www.marathonguide.com

Larry Eder President, Running Network LLC Reviewer:: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 608.239.3785, larry@runningnetwork.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

AWARD WINNERS

BEST SHOE Neutral

*0 .1'86 *67 -3* *875&0

FA L L 2 0 1 0

BEST SHOE Performance

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BEST SHOE Motion Stabilizing

./* 82&5 0.)* *67 -3* 37.32 7&'.0.<.2,

This 2010 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

FA L L 2 0 1 0

BEST NEW SHOE FALL 2010

BEST RENOVATION FALL 2010

BEST VALUE FALL 2010

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Copyright © 2010 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC.

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

533/6 81132 *67 #&08*

Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com USATF’s Fast Forward www.usatf.org USATF–New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com Youth Runner www.youthrunner.com

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&).)&6 &).%*53 36732 To runners, “Boston” means the Boston Marathon; the adiZero Boston also takes its name from that race. Taking a page from the minimalist’s design book, it nestles into the adiZero line, the pure performance range of adidas running. The upper is a thin, open mesh with an internal framework of soft, synthetic suede supports and external overlays at heel and toe. A thin layer of foam at the ankle collar and in the tongue only where the laces tie provides just enough padding to secure the shoe comfortably without adding unnecessary weight. The midsole is a resilient chunk of EVA with a surprisingly low-profile feel. The heel is a combination of the effective ForMotion cassette and a substantial crashpad to manage the touchdown. It’s mated to a forefoot of flexible adiPrene+. The result is an effective performance shoe that withstands the demands of high-mileage training.

“Well cushioned, even for daily training. Not bad in the weight department; light enough for faster running. I’ve been very pleased with the performance.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 11.5 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, adiPrene Strobel board (heel)

533/6 81132 The original Summon was a yeoman-like neutral shoe that generated a rather neutral response. The Summon 2 looks to change that with some upgrades and a price reduction. The upper uses a more open mesh—an improvement, to be sure—though it’s just a bit spare on the ankle collar foam. The fit is secure and overlays are well-placed; in fact, the medial side is shored up, especially at the first metatarsal head, though the tradeoff is that it’s not very bunion-friendly. The midsole is the new BioS-257, Brooks’ reliable foam made eco-friendly without compromising performance. In fact, it’s more responsive than the original formulation. The contouring of the foam gives the shoe a much-improved transition through the footstrike and a lower profile appearance. Runners looking for a lightweight, neutral, high-mileage shoe may be well-served by the Summon, honored as our Best Value.

BEST VALUE FALL 2010

“Fit well with good support. Very good cushioning, nice responsive toe-off. Pretty light for a high mileage trainer, though a bit heavy for a performance shoe. A good running shoe, plain and simple.”

Updates the Summon • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 6–12 • Weight: Men 11.6 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, BioS-257 Strobel board

:.66 0&)* .,-7 The Blade-Light advances the concept behind the UltraNatural Run series, but with a little more heft. Surprisingly lightweight, its appearance may cause concern about handling heavy mileage, but its performance confirms that it can take just about whatever you’re willing to throw at it. It’s very neutral—there’s no extra support in the shoe—and it provides plenty of cushion and great flexibility. The upper features a supportive saddle that keeps the foot centered over the midsole, which is a generous slab of molded EVA that has excellent flexibility. The outersole is minimal (largely exposed EVA) but with carbon rubber in the highwear areas and a forefoot insert of blown rubber and Superfoam assisting the toe-off. What you get is much more than you see at first look—so much so, that the Blade-Light earned honors as our Best New Shoe.

BEST NEW SHOE FALL 2010

“These worked great for me, no matter what kind of running, but especially fast running.”

Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 10.5 oz. (size 11); Women 8.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Superfoam Strobel board

.<823 $&9* 5*(.6.32 The Precision has had a faithful audience through 10 updates and the Precision 11 may be the best yet. The upper is lightweight and the open mesh breathes well. The newly designed eyestay connects to three separate internal straps to cinch the upper where it needs to conform to the foot. A soft, sueded liner wraps the ankle and instep and an Ortholite innersole adds cushioning and comfort. The midsole is AP+, providing a much-improved ride to the shoe that’s further enhanced by an articulated version of the Wave Plate, a re-beveling of the heel, and an additional deflection zone in the midfoot to accommodate a variety of footstrikes and gaits. The outersole has more flex grooves to improve flexibility while maintaining durability in the high-wear areas thanks to the carbon rubber. The performance is perfect for fast running—tempo, speedwork, even some long races—yet durable enough for day-to-day use for the biomechanically efficient, earning it honors as our Best Renovation.

“They fit snug mid-foot and have ample toe room. They feel comfortable and have good cushioning for their light weight.”

Updates the Wave Precision 10 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 6–11 • Weight: Men 11.0 oz. (size 11); Women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

*: &0&2(* The New Balance approach to updates has always been conservative. The overall changes to the 759 appear minor when looked at individually, but in combination, they’re enough to nudge the shoe into the Performance range. The consistent execution, fit, and ride have been little altered, but each of these areas benefits from the industry-wide trend of trimming weight from a shoe wherever it reasonably can. The upper is a wide open mesh outer layer with a fine mesh lining. The overlays have been redesigned, cleverly anchoring the foot to the midsole in a few strategic places while freeing it in the forefoot, providing support while saving weight. The midsole is still ACTEVA Lite with the same basic N-ERGY set-up in the heel, though minor alterations to the components do improve the transition. The outersole is a bit more flexible and maintains the blown rubber forefoot/carbon rubber heel that has worked well in this series. Runners will find the 759 to be a consistent and protective highmileage trainer, which happens to weigh less than one might expect.

“I liked the shoe and the neutral colors. I noticed that NB did not use the ‘crinkly’ laces that tend to stay tied so well. The upper materials are very breathable to help keep my feet dry and cool. They wore well, but the cushioning was about average.”

Updates the 758 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D,2E,4E); Women 6–12,13 (2A,B,D) • Weight: Men 11.7 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, polyurethane Strobel board

...

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BEST RENOVATION FALL 2010

"! ./* *,&686 The Pegasus has been updated more than twice as many times as the next-longest model series in this review. That’s a lot of work poured into a shoe that continues to reflect the best in materials and know-how. The biggest story of #27 is its weight: It’s almost 5% lighter than last season. The light weight, however, doesn’t undermine its ability to handle the mileage demanded by serious runners. The upper features a routine airmesh with an effective saddle design that secures the midfoot and lines up the foot over the midsole. The midsole features Cushlon for the first time (replacing the stalwart Phylon). Although there’s a bump in price, it matches the bump in value. The outersole—waffle-fill in the forefoot and BRS 1000 in the heel—has excellent durability with traction to match. The sum of these parts adds up to one of the best versions yet of the Pegasus.

“They seemed a little snug [on] the first few runs, but I think now I would say they are supportive. The shoes have a lightweight bounce to them. Very impressed with these shoes—good durability, fit, and cushion.”

Updates the Pegasus+ 26 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 11.8 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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BEST SHOE Performance Fa ll 2 0 1 0

The Kinvara is the most innovative shoe Saucony has produced this year, and it may well influence its line for some time to come. The philosophy of “less is more” is on full display here. The upper is a gossamer-like, fine mesh over an open mesh liner; the combination is both protective and breathable. Instead of a full ankle collar, twin ovals of memory foam guard each side of the Achilles tendon and provide both secure fit and comfort. The midsole is a new EVA compound with more rubber for increased resilience. An insert of ProGrid Lite in the heel smoothes the touch-down and a tweak to the heel/forefoot ratios— lowering the heel a bit with a generous forefoot—actually improves the overall cushioning as well as provides a more natural biomechanical position. Its combination of innovations and its feather-like weight earned the Kinvara honors as our Best Shoe in the Performance category.

“Nice, secure fit. No slipping in heel even though it has little structure. Light as a feather, surprising how well they work for daily training.

Any reservations I may have had about how light they were have been dispelled by their performance on the road.”

Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 4–13,14,15,16,17; Women 5–12 • Weight: Men 7.7 oz. (size 11); Women 6.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

%337 "075& &2* Its light weight places the Ultra Kane squarely in the Performance category, but make no mistake about it: This is a full-featured motion stabilizing shoe. The upper takes a cue from their racer, the Ultra Speed, using compression fabric for a skin-tight fit that flexes just enough to give support while still allowing the foot to move. The midsole is a beefed-up layer of full-length Zbound over a high-quality EVA. These dual-density inserts sit on top of each other separated by a carbon shank and work as a unit to stabilize overpronation. The outersole—carbon rubber in the high-wear areas with blown rubber in the lateral forefoot— is segmented and pared back to save weight, while providing traction, flexibility, and comfort. Overall, the Ultra Kane brings stability, cushioning, and performance to runners and triathletes serious about their run.

“Very snug, comfortable, and supportive. Pretty doggone light, especially for the stability and support. Great shoe, I have to say. No real drawbacks for me.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–14,15,16; Women 6–11 • Weight: Men 10.7 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

*0

818086

The Cumulus fills an important role in ASICS’ impressive line of neutral shoes and Round 12 provides the expected quality and cushioning. A larger heel Gel component increases resiliency, and minor changes to the midsole sculpting and outersole adjustments add stability while refining the transition from heelstrike to toe-off. The ride is much the same as before, just more dialed in. The upper is a nice, open mesh and employs HF-welded supports in the open areas and the logo stripes extend back toward the top of the heel. Other overlays have been reduced or eliminated in areas that are now better supported by the alternate methods. The height of the ankle collar has been lowered to reduce possible irritation but the remaining memory foam conforms well. The interior has a plusher feel and forefoot cushioning has been upgraded by changing the 3⁄4-length Solyte Strobel board to full-length. These modifications and additions result in a better shoe, which is welcome news to Cumulus fans.

“Very secure fit, with plenty of padding—maybe more than needed. These have been reliably well-cushioned since the beginning, and I appreciate the ride they provide. They are a bit heavy, but that trade-off seems necessary for the cushioning.”

Updates the Gel-Cumulus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15 (D), 7–13,14,15 (2E,4E); Women 5–13 (2A,B), 6–13 (D) • Weight: Men 13.5 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board

*0

BEST SHOE Neutral FA L L 2 0 1 0

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The flagship of ASICS’ neutral shoes isn’t what it used to be—it’s better. A men’s size 11 is 5% lighter than last year, the biggest weight loss (0.9 ounces!) among the slimmed-down mid-weight shoes in this review. The upper has retained the stretchy mesh, Biomorphic Fit panels, and asymmetrical lacing, but the individual eyelets have been separated into what ASICS calls Discrete Eyelet Construction to conform to the contours of the foot, improving the fit. The memory foam in the ankle collar has been upgraded in quality and the collar height is lower to reduce the possibility of irritation. The midline flex grooves on the underside of the midsole and as well as those in the outersole have been opened to allow the foot to follow a more natural path in its gait—put simply, the shoe flexes better with the foot. The plush ride, weight savings, and outstanding fit earned the Nimbus 12 our Best Shoe award in the Neutral category.

“I am new to running, but these shoes really give me the desire to run farther than before. I have never worn any shoes more comfortable than these.”

Updates the Gel-Nimbus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–14,15,16 (D), 7–14,15,16 (2E,4E); Women 5–13 (B), 6-13 (2A,D) • Weight: Men 12.6 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board

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533/6 -367 The Ghost has evolved on its way to joining the hot-selling Adrenaline GTS as part of Brooks’ Go 2 Series. The upper is a wide open mesh over a smaller mesh inner layer that moves moisture away and ventilates the foot. The pattern used for the upper has changed a bit and those nips and tucks result in a better fit over the foot’s contours. The shoe has gained some weight, a fair tradeoff for better cushioning and a plusher interior. The biggest improvement is the move to Brooks’ sprung last, which is used in the Glycerin and a few other styles. The profile of the forefoot sweeps up, providing a better transition and more energetic toe-off. The midsole is BioMoGo with its durable responsive ride and great flexibility. The HPR outersole and blown rubber forefoot are familiar and provide the expected performance: good traction, durability, and a little cushioning for your high mileage. Runners looking for responsive cushioning and durability in a mid-priced, neutral shoe should consider the Ghost.

“These shoes fit great. I have found them to be the shoe I have been reaching for when heading out for tempo runs, or this morning’s 1200s.

My feet are happy even after 15 miles in them.”

Updates the Ghost 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E); Women 5–12 (2A,B,D) • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Strobel board

**'3/ 5*1.*5 <75*( The Aztrec was an excellent entry-level, neutral trainer that’s now ready to play with the big boys, thanks to some excellent updating by Reebok. It’ll cost you an additional five bucks, but it’s money well spent. The upper has upgraded foam, improved tailoring, and a redesigned tongue, all improving fit and comfort. The injection-molded EVA midsole gets some help from the DMX Foam Strobel board, which is now full-length, and the ride is more responsive and quick instead of somewhat spongy as it was before. The flex grooves have been reworked and newly configured DMPRTEK provides its measure of cushion, as well as durable traction. The heel has a slightly larger outersole pod to improve medial stability, while the lateral side works with the crashpad to keep the foot from drifting inward. Here, design and execution were accomplished with value remaining front and center in the designers’ vision.

“This shoe is light, stable, with the right amount of cushioning, [at] a decent price. What’s not to like?”

Updates the Premier Aztrec • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14; Women 5–12 • Weight: Men 12.7 oz. (size 11); Women 10.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board

**'3/ 5*1.*5 #*532& 845*1* The Verona has gone through three iterations, each punctuated by methodical improvement. Though not intended for overpronators, the geometry of the midsole is now more forgiving of the efficiency breakdown that can occur with fatigue.

There’s a lateral Shear unit, TPU arches that give a bit on impact and direct the foot from the lateral side, while a convex-shaped medial midsole prevents the foot from rolling inward. The segmented outersole, flex grooves, and lateral crashpad provide additional guidance to the foot for improved biomechanical efficiency, while the DMPRTEK outersole offers durable traction and a bit of extra cushioning. In concert, these changes provide a responsive, cushioned ride. The upper employs a stretch mesh that’s a bit more open for coolness and moving moisture. The tongue has been reshaped and softer lining materials used. The Kinetic Fit Panels are now combined with a SmoothFit interior to improve step-in comfort, even with barefoot use. The midfoot is supported by the saddle created from the Vector stripes. The result is a responsive, mid-weight, mid-priced success story.

“They felt good from the first time I put them on. There’s a lot of padding around the collar. The toe box has a good amount of wiggle room for the tootsies. I felt like I was running (dare I say?) barefoot inside my socks and shoes.”

Updates the Premier Verona KFS 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14; Women 5–11,12 • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board

&8(32; 53 5.) .)* A bit bulkier than last year, the Ride now offers a plusher ride as the midsole features a larger lateral crashpad and forefoot insert. The midsole compound and ProGrid in the heel are durable and provide cushion without mushiness. The upper has a smaller percentage covered with overlays, favoring HF-welded supports in the interior of the forefoot, with fewer spots that might irritate. The fit is secure where necessary and there’s no slipping in the heel, thanks to memory foam in the collar. A moisture-wicking lining prevents the problems associated with wetness. The outersole has newly configured flex grooves, and what appears to be a more substantial shank (though this is difficult to ascertain due to the nature and placement of the device) which helps keep the foot lined up through the footstrike. The durable carbon rubber heel and the blown rubber forefoot contribute their well-known strengths to the layers of cushioning, providing a plush ride to the Ride.

“Quite a bit of cushioning, evenly distributed. They felt a bit heavy but they’re protective, I’ll say that much for them. They did a good job.”

Updates the ProGrid Ride 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 13.1 oz. (size 11); Women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRC Strobel board

&5-8 7&'0* 80(581 .)* Though the name doesn’t indicate it, the Stable Ride is an update to last year’s model. What else is the same, you ask? The midsole components—including Karhu’s Fulcrum, here in the stability version—and the outersole are essentially the same.

There are always tweaks, especially in updated shoes, but they’ve left the cushy ride and good transition unaltered. The upper has several improvements, primarily for better fit and comfort. The ankle collar and inside heel area have been smoothed out and combine with exterior heel overlays to offer better support. The logo stripes have been scaled down slightly, and thin, individual HF-welded straps now secure the midfoot to the eyestay to provide support while conforming to the foot. The open forefoot has been maintained, allowing the foot to spread comfortably. The weight is up slightly, but the stable, cushioned ride and secure fit may be just what you’re looking for.

“Fit well from toes to ankles. Good stability and cushiness, but the heel felt a little tippy and took some getting used to.”

Updates the Stable Ride • Recommended for: low- to medium-high–arched feet with mild to moderate overpronation • Sizes: Men 8–13,14; Women 6–11 • Weight: Men 13.8 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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.<823 $&9* 0(-*1; The Alchemy continues to be Mizuno’s most consistent motion stabilizing shoe. The midsole now features the AP+ foam formulation, adding noticeable responsiveness. The forefoot area of the midsole unit has been slightly broadened for better stability and the midsole sculpting allows better articulation with both the ground and the Wave plate. The medial forefoot flex grooves in the outersole have been greatly reduced without inhibiting the transition from heel to toe and the outersole has been even more differentiated by gender: The women’s lateral forefoot is more flexible, while the men’s is a bit stiffer, accommodating average weight differences. New overlays supporting the eyestay wrap the foot better, while the top lateral eyelet is hinged for better customization. The interior sports a new sueded material made even more comfortable by the memory foam ankle collar. The stability, cushioning, and comfort features make the Alchemy 10 Mizuno’s motion stabilizing MVP. “It has a very nice balance of padding and ‘feel’ of the road. My foot feels well protected. After 100 miles, these shoes look and feel brand new. I am pleased to notice that the dark gray collar (lining) around the ankle is a bit more durable than I have seen on most running shoes.”

Updates the Wave Alchemy 9 • Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (AA,B) • Weight: Men 13.9 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

*: &0&2(* The 1226 is New Balance’s most performance-oriented motion stabilizing shoe and it updates the 1225 with some reshaping to improve support and secure the midfoot. Cushioning has been optimized by modifying the rubbery heel crashpad, and the 1225’s three small rubbery inserts are now a single, dual-winged unit in the lateral midfoot that acts as a crashpad under the fifth metatarsal. Stability has been dialed in with adjustments to the Stability Web shank support, as well as a new iteration of Stabilicore that’s thicker where the forces are greatest and a bit thinner where they’re less. The outersole has been completely reworked: Flex grooves have been repositioned and there’s a bit more blown rubber in the forefoot that’s die-cut to allow good flexibility. The fit has also been refined with webbing loops running the length of the eyestay that we found to secure the foot a bit better. The result is a stable, well-supported, well-cushioned shoe.

“Initial fit is comfortable and snug. It seems that these have a nicer and softer feel with some ‘squish.’ Remarkably, these don’t have the same clunky feel that I’ve experienced in previous New Balance stability shoes. It’s a good, comfortable shoe.”

Updates the 1225 • Recommended for: low- to medium-arched feet with moderate to maximum overpronation • Sizes: Men 7–13,14,15,16 (B,D,2E,4E); Women 6–12 (AA,B,D) • Weight: Men 13.8 oz. (size 11); Women 11.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, polyurethane Strobel board

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BEST SHOE Motion Stabilizing FA L L 2 0 1 0

The Nike Lunar shoes have been a work in progress, leapfrogging innovation with minor modifications and adjustments. The LunarGlide+ 2 takes the platform and philosophy of the original and refines the final product. The upper has been tailored for a better fit and a new configuration of Flywire in the midfoot provides support that holds the foot securely so it doesn’t slide around inside the open forefoot, a weakness of the initial round. The midsole and ride will be familiar as the Lunarlon foam and components have been retained in their original form. The outersole is essentially unchanged, providing a good combination of traction and durability. The improvements to the upper, the continued great ride, and the welcome price freeze all contribute to earning the LunarGlide+ 2 honors as our Best Shoe in the Motion Stabilizing category.

“Love the way they fit—nice and smooth, and hug your foot and arch. Super light, springy feeling while I run, but they still have plenty of cushion and support. The stability of the shoes is good. They cinch up around my foot nicely and hold it in place quite well.”

Updates the LunarGlide+ • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 12.2 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, EVA Strobel board

*&50 <81. 63 -.+7 The new IsoShift debuts Pearl Izumi’s new technology called the Graduated Guidance System. This is the most efficient midsole geometry that Pearl Izumi has used in a motion stabilizing shoe to date. It keeps the weight down by using a cradle of second density EVA foam to assist the foot through the gait cycle. The shoe affords plenty of stability with good cushioning that has a bouncy response. The upper has the seam-free construction the brand is known for, along with HF-welded overlays adding a touch of support at the top and bottom edges of the eyestay, and sturdier synthetic overlays in the heel and toe. A new outersole configuration of carbon rubber provides durability and traction. If Pearl Izumi has been a satisfying choice for your training, the IsoShift should be a quality performer for you.

“Fit well; it really secured my foot. Decent cushion, better after a few break-in miles. The stability was about as good as Pearl Izumi has done, and it feels a lot lighter.”

Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 12.6 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

81& #*(7&2& For Puma, the Vectana ushered in a return to a traditional approach to motion stabilizing shoes and Version 2 irons out some bugs while refining its strengths. The fit has been adjusted, in part by tailoring, in part by the rake of the heel, and the shoe now fits true to size (the original ran about a half-size small). The upper—from the stretchy mesh to the memory foam ankle collar—is still very plush, while supportively securing the foot over the midsole. The cushioning is first-rate, thanks to a combination of components: mostly EVA and a blend of rubber, but the DuoCell unit in the heel contributes, as do the Ortholite innersole and ldCell Strobel board. The M2D (medial second density) extends farther from the arch toward the heel for better stability. The outersole has increased decoupling in the heel to slow overpronation and more segmentation in the forefoot to provide better flexibility for toe-off. The net effect is a plush, stable, high-mileage training shoe.

“Love them. My foot is healing and I upped my miles in these shoes—I liked the stability they provided. I put about 150 miles on these and they still are wearing really well.”

Updates the Vectana • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7.5–13,14; Women 5.5–12 • Weight: Men 14.0 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, ld Cell Strobel board 9.

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continued from page 14 October 17 , SUN Weott: Humboldt Redwoods Marathon, Half Marathon & 5K, Spectacular courses in Humboldt Redwoods State Park. Run along the beautiful and famous Avenue of the Giants which is home to the world's tallest trees. All courses are paved, shaded, and fast. The marathon is a certified and sanctioned Boston Marathon qualifier. The half marathon is the USA Track & Field Pacific Association's championship in all divisions. $3000 in prize money awarded to USAT&F Pacific residents in the half marathon. $100 in prize money for 1st man and 1st woman in the marathon, and medals for all finishers. Unique, locally crafted commemorative awards in all races. All participants receive a long sleeve t-shirt which features original artwork. Trees inspire strength!

Oakdale/Escalon/Manteca: Central Valley Triathlon (500yS16mB-3.1mR), (1.5KS-40KB-10KR), 7:30am $75, $85 after 10/12- International, $65/$75-Sprint, Relay $200/$230(both) w/T-s, BarBQ, beer , ($10 non-part.), Awards, Raffle Prizes.. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 October 23 , SAT Brentwood/Livermore: Los Vaqueros Tarantula Run Half Marathon,10K, 5K, Kids 1K, 8am-Half, 5K/10K-8:30am $20, $25 after 9/30, $60 Family of 4 ($15 ea addtl) w/T-s, Goody Bag, Awards. The 10K & Half Marathon are hilly; Kellog Creek Picnic area in Los Vaqueros Watershed. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Cabo, MX: The UjENA 5K / 10K, is a unique event created by Runner's World magazine founder Bob Anderson. This is a fun but also serious race. Run the 5K or 10K or choose the Bob Anderson Challenge - run the 10k at 7:30am and the 5k at 9:00am! The unique part is that hundreds of models and photographers from around the world will be running. There is also

a party on the night of each race. Your race number gets you into the party and the UjENA Jam Expo. (see http://www.ujenajam.com/ for more info). $1,200 cash prizes awarded at each location. Medals and t-shirts provided to top finishers. Info and sign up at http://www.ujena5k.com/ October 24, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 9am $3 members, $5 non-members. Lake Merritt, 568 Bellevue Ave, Oakland. Hotline: (510) 644-4224 www.lmjs.org October 30, SAT Concord: The Fifth Annual Races for Literacy 5K, 10K, 1K Kids Races, The races are run on a closed course (Iron Horse Trail) adjacent to the Hilton Concord. Runners receive a free lunch in the Hilton Restaurant and a free Book. The event benefits Literacy Programs in Contra Costa County, California. Online www.theschedule.com October 31, SUN San Rafael: Marin County Kids Triathlon, http://www.marintriathlon.com November 6, SAT Knights Ferry: Salmon Duathlon (5kR-30kB-2.5KR)(14th), 9am $45, $50 after 11/4, $85/$95-Relay w/T-s, Free Beer, Awards, Refreshments, Raffle Prizes. Stanislaus River Park-half way between Oakdale and Sonora. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Knights Ferry: Salmon 5000 (5K) (14th), 9am $30, $35 after 11/4 w/T-s, Awards, Refreshments, & Free Beer. S tanislaus River Park. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832

November 7, SUN San Francisco: San Francisco Marathon, For more info go to : www.runsf.com November 21, SUN Vallejo-Mare Island: Return to Mare Island 3.1 Mile Run/Walk (5th), 9am $30, $35 after 11/20,, $15 All students, $70 Family of 3 w/Awards, T-s,, Refreshments, Raffle Prizes. Touro University (1310 Johnson Ln); scenic run through the Old Mare Island Navy Base including the Admiral’s housing. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 November 25, THURS Pinole: Gold Medal Turkey Trot 4 Mile Run, Walk , Stride, 10 am $15, $20 race day w/t-shirt, medals to all that participate.

Pinole Valley High School: out and back flat course. Sky High Events; 510/223-5778; Online TheSchedule.com November 28, SUN Oakland: Lake Merritt Joggers & Striders Fourth Fourth Sunday Runs 5K, 10K, 15K, 9 a.m., $3 members, $5 nonmembers. Lake Merritt, 568 Bellevue Ave, Oakland. Hotline: (510) 644-4224 www.lmjs.org San Francisco: RUN WILD For A Child 5K & 10K, San Francisco Golden Gate Park, 6000 Runners/Walkers, 26th Annual, Benefits: SF Firefighters Toy Program December 4, SAT San Ramon: Bah Humbug Run 5K by the City of San Ramon, 9am $25, $30 after 12/1 w/Awards 5-yr age groups, Refreshments, Prizes, L/S T-s. Corner of Camino Ramon & Bishop Dr. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com

continued on page 26

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Sign up at www.runblogrun.com and get your athletics fix at least 350 days a year. (Hey, we need a break once in a while, too!)

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continued from page 24 December 5, SUN St. Croix, VI: St. Croix International Marathon (9th), http://virginislandspace.org/stxmarathoninformation.htm, wallacewilliams@msn.com December 12, SUN San Francisco: Christmas Relays 4x4.46. (37th), 37th Annual Christmas Relays. 19 divisions. Local USATF team prize money.

The runners version of the tail gate party! www.westvalleytc.org December 25, SAT Richmond: Santa’s Christmas Gold Rush 5 Mile Run, Stroll or Walk, 10 am $15, $20 race day w/t t-shirt, and medals to all that participate. Courtyard Marriott; out and back course around Gold Lake. Sky High Events; 510/223-5778; Online TheSchedule.com December 26, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 9am $3 members, $5 non-members. Lake Merritt, 568 Bellevue Ave, Oakland. Hotline: (510) 644-4224 www.lmjs.org January 1, SUN, 2011 Berkeley: Splash and Dash 5M Run, Stride or Walk, 10am $20, $25 race day w/t-s and numerous awards. Sea Breeze Deli-foot of University Ave. (from I-80 take University Avenue off-ramp. West toward the Bay; course around the beautiful Berkeley Marina and Park. Race numbers not mailed; you will pick them up on race day. Sky High, 4967 Santa Rita Rd, El Sobrante 94803; Online www.TheSchedule.com; 510/2235778 (7-10 am & pm).

January 29, SAT, 2011 Orinda: The Dam Run 5K, 10K, 9am $30, w/t-s after 1/23 and race day $40 w/t-s till gone w/5yr age groups and special awards to Grand Masters and Masters. Closed course, beginning at the San Pablo Dam boat launch ramp(500 San Pablo Dam Rd, Orinda) at the San Pablo Reservoir located at the Orinda entrance (not the El Sobrante entrance) to the Reservoir. www.wolfpackevents.com, Online www.active.com till 1/26, 510-459-0854.

February 12, SAT, 2011 El Sobrante: Du the Three Bears Duathlon and 5K (2mR19mB-2mR and 5K), 8am $50-Indiv/$80-Team/$20-5K w/t-s, $60/$90/$25 after 2/5 w/t-s till gone w/5yr groups and special awards to Masters and Grand Masters. Old San Pablo Dam Rd (7301 San Pablo Dam Rd, El Sobrante, CA 94803) 2M runs inside reservoir and bike around a 19 mile loop. www.wolfpackevents.com, Online www.active.com till 2/9, 510-4590854.

March 5, SAT, 2011 Cancun, MX: The UjENA 5K / 10K, is a unique event created

by Runner's World magazine founder Bob Anderson. This is a fun but also serious race. Run the 5K or 10K or choose the Bob Anderson Challenge - run the 10k at 7:30am and the 5k at 9:00am! The unique part is that hundreds of models and photographers from around the world will be running. There is also a party on the night of each race. Your race number gets you into the party and the UjENA Jam Expo. (see http://www.ujenajam.com/ for more info). $1,200 cash prizes awarded at each location. Medals and t-shirts provided to top finishers. Info and sign up at www.ujena5k.com

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April 2, SAT, 2011 El Sobrante: Du the Golden Bears Duathlon and 5K (3mR22mB-3mR and 5K), 8am $50-Indiv/$80-Team/$20-5K w/t-s, $60/$90/$25 after 3/26 w/t-s till gone w/5yr groups and special awards to Masters and Grand Masters. San Pablo Dam boat launch ramp(500 San Pablo Dam Rd, Orinda) at the San Pablo Reservoir located at the Orinda entrance (not the El Sobrante entrance) to the Reservoir. 3M runs inside reservoir and bike around a 22 mile loop, 5K Run/Walk inside the reservoir. www.wolfpackevents.com, Online www.active.com till 3/30, 510-459-0854.

April 10, SUN, 2011 Pescadero: Artichoke Half Marathon, 10K Run/Stride, 9am $30, $35 race day w/t-s and awards to all. Pescadero Exit off Hwy One (14M S of Half Moon Bay) Pescadero Road East to Stage Road, turn right to Native Son’ s Hall; very scenic out/back level paved road and 3M of trails. Race numbers are not mailed; you will pick them up on race day. Sky High, 4967 Santa Rita Rd, El Sobrante 94803; Online www.TheSchedule.com; 510/223-5778.

June 18, SAT, 2011 Puerto Vallerta, MX: The UjENA 5K/10K, is a unique event created by Runner's World magazine founder Bob Anderson. This is a fun but also serious race. Run the 5K or 10K or choose the Bob Anderson Challenge - run the 10k at 7:30am and the 5k at 9:00am! The unique part is that hundreds of models and photographers from around the world will be running. There is also a party on the night of each race. Your race number gets you into the party and the UjENA Jam Expo. (see http://www.ujenajam.com/ for more info). $1,200 cash prizes awarded at each location. Medals and t-shirts provided to top finishers. Info and sign up at http://www.ujena5k.com s

Behind every successful distance runner, or any well-performing athlete for that matter, you’ll find a coach somewhere in the background. Most of us think a coach is just there to give us training schedules, but that’s a relatively minor part of his or her role. Running is a healthy, inexpensive activity that keeps us fit and teaches us self-discipline at an age where these valuable lessons will stand us in good stead forever. However, there are many pitfalls in distance running that we can easily fall into if we blunder along without knowing what we are doing—and the younger we are, the more we rely on a coach to help us through our early years as distance runners.

Here are some things to look for in your coach.

One of the most important things a coach brings with him is objectivity. Your coach is your personal sounding board. He listens to you talk about how you feel, how confident you are about your current racing fitness, your hopes, ideas, and synthesizes these thoughts. He does this without having your personal thoughts and feelings interfering with hard decisions that have to be made about your training program. So when a coach recommends that you get more sleep, or try eating more carbohydrates, or slow down your training runs, or that you do more stretching in your cool-down, listen to him. He’s seeing things from an outside perspective, and is highly likely to be right. A good coach will also not hesitate to discipline you if you need it—this is most effective, however, when done privately and used sparingly.

And yes, a coach is expected to deliver good

training schedules based on sound principles and experience and should keep up with his reading on running training techniques, and attend training sessions on new developments. You should be able to ask your coach about almost anything to do with running, from how to tie your shoelaces to what sort of sports drinks are the best to take.

What’s more, the coach’s schedules should be based specifically on his knowledge of you, and what you need most in your training. A good coach will take your previous running experience into consideration when prescribing your workouts and races. He’ll look at your goals, how much you’re training, pace, and recent racing times. You’ll know that your coach’s training schedules are sound if your team’s injury and illness rate is low. This means he is using proven techniques to make sure you are not overtraining or overstressing yourself.

A good coach should also be there when things go wrong, to do a post mortem and quickly figure out a plan on what to do about it. A coach who demonstrates flexibility in his approach to training, has your best interests in mind.

Motivation is one of the coach’s most important functions. A good coach will make you feel confident about your training and racing, will challenge you to perform better, and make you believe that you will perform your best. I’d like to think that I witnessed distance running history one Sunday in New Zealand in 1974, when I had just returned from a training run with John Walker. Walker had cranked through a hilly 18-miler at just over 5 minutes per mile, all by himself, leaving the rest of us miles behind. His coach, Arch Jelley, said to Walker, “Judging from that run, John, I’ve never had a runner as fit as you. Keep running like that and you’ll break 3:50 for the mile in Europe next year.” Walker looked at him, saw Jelley’s poker face, and said, “Yeah, you know I think I can do it.” And sure enough, Walker went under 3:50 the following August 1975 in Göteborg, Sweden.

Finally, one of the most valuable coaching skills is strategizing, with the athlete, how the race should be run. Beware the coach who says, “Just go out as fast as you can and hang on to the finish.” Unless

you’re the best runner by far in the race, this is advice for a tactical disaster. The coach should take your fitness, your competitors, the weather, and the course into consideration.

A coach then, is a jack-of-all-trades. He’s there cajoling you to run your intervals faster one day, then congratulating you on a fine performance the next.

Above all else, your coach should want you to enjoy the experience

2010 AT&F Coaching Tech Columns Presented by Saucony are produced by Shooting Star Media, Inc. Copyright 2010. All rights reserved. Design/Layout: Alex Larsen; Proofreader: Marg Sumner; Publisher: Larry Eder. Photos: PhotoRun.net.

Twelve-week daily training program can be found at american-trackandfield.com.

Visit twitter.com/americantf for daily training updates.

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LDR News Pacific Association LDR

BY MARK WINITZ

Marin Memorial Day 10K PA/USATF 10K Championship Kentfield; May 31

Dave Waco

Even on a warm Memorial Day holiday morning, fast times were prominent at the 33rd edition of the Marin Memorial Day 10K (formerly Pacific Sun 10K). 2004 U.S. Olympian Kate O’Neill (Albany) made her Pacific Association Road Grand Prix debut a fine one. O’Neill’s victorious time of 33:44 is the third-fastest ever at this longtime PA/USATF championship.

And only five men have ever run faster here than James Kipketer who clocked the men’s win in 29:24.

That’s a fine testimonial for a race with a winner’s list that includes Olympians Linda Somers (1993 winner), Maria Trujillo (’95, ’96, 2000), Ruth Wysocki (1998), Magdalena Lewy Boulet (2006–08), Dan Grimes (1990), Brian Abshire (1993)—and now Kate O’Neill (2010).

O’Neill finished 21st in the 10,000m at the Athens Olympic Games in 32:24.04 and owns a 10,000m PR of 31:34.37. But since finishing the 2008 London Marathon as first

American in 2:34:48, she was largely absent from the racing scene. An ear fungal affliction, which ultimately required surgery, affected her balance on runs and may have caused a bout with tendonitis and a sprained ankle.

Last May, O’Neill, 29, resumed competing and finished 8th overall and second American at Bay to Breakers. She then entered the MMD 10K after hearing about its superb organization (by the Tamalpa Runners) and fast course. The popular, mostly flat, and fast route goes through tidy Marin County neighborhoods and over a quiet, suburban bike/pedestrian path before concluding with three-quarters of a lap on the College of Marin track.

O’Neill had previewed the course the previous day, and her plan was to try to negative split by taking advantage of a moderately downhill final mile. She didn’t wait that long to display her impressive wheels. O’Neill trailed leaders Clara Peterson and Annie Bersagel before turning on the throttle and catching the duo at the halfway point.

“I was feeling really good and I knew that the [Corte Madera Creek] bike path was coming up,” O’Neill said. “I felt that the bike path was an opportunity to run fast with no more street turns or anything. I felt it would be a good place to make a hard push because I knew the last downhill mile would feel really good.”

Her tactic was successful. She first dropped Bersagel, then sped away from Peterson at about 4 miles and opened a wide gap while proceeding to a 33:44 victory.

During the 33-year history of the event only

April Powers (33:26/1988, current course record) and Robyn Root (33:35/1989) have run faster.

Bersagel (second, 34:04) caught and outran Peterson (third, 34:11) over the last 200 meters on the track.

“If Kate hadn’t been there, and I was fighting for the win instead of second, I would have had more drive to hold Annie off,” said Peterson, who had notched wins at the first three 2010 PA/USATF Grand Prix events and beat Bersagel a few weeks before at the Zippy 5K. “But at that point I kind of had a pity party and let her go.”

O’Neill, who was a three-time NCAA runner-up (cross country, 5000m indoors, and 10,000m outdoors) at Yale University, was pleased with her progress back into the racing ranks.

“I’m really happy about the race, and I know there’s a lot of progress [yet] to be made,” she commented. “I’m really excited to see what I can do. I feel like I have some missed years in there with injuries and stuff.”

What’s ahead for O’Neill, who is sponsored by TeamStrands.com? After a busy summer road racing calendar, she’ll marry former Stanford five-time All-American Adam Tenforde, who began a medical internship at Kaiser Permanente Medical Hospital/Oakland in June.

On the men’s side, Kenya’s James Kipketer entered the race with hopes of bettering Phillemon Hanneck’s formidable course record of 28:45 set in 1994 and collecting a $1,000 CR bonus. But 2007 MMD 10K men’s champion and 2008 runner-up Sergio Reyes had something to say about that, even though he settled for a bridesmaid spot for the second time.

According to the Marin Independent Journal, Kipketer’s coach, Carl Rose, who coaches the Berkeley-based Strawberry Canyon Track Club, advised Kipketer before the race to stay with Reyes for the first kilometer.

“Sergio is a very, very good runner and you don’t take [him] lightly,” Rose told the Marin IJ. Kipketer, 35, who owns a personal 10K best of 27:55, followed instructions. He took his cue from Reyes who said that “we just jogged the first half-mile.”

After about a mile, however, the Kenyan realized that he’d better bump up the pace to have a chance at the record. He pulled away from a small pack as only Reyes was able to stay Marin Memorial Day 10K Winners: far left Tamalpa’s Kipketer; near left Kate O’Neill

september–october 2010 • ct&rn

29

Christine Kennedy went sub-40 minutes which age-graded out to 92.5%. within striking distance. “[Kipketer] would check back over his shoulder, see me there, and throw in surges,” said Reyes. “I’d respond, but never really got within 10 to 20 meters of him. In the sixth mile, I knew I needed to close the gap to make it a race on the track, but he was responding really well. It was good. He really made me work.”

Holding just a 15-meter lead over Reyes, Kipketer kicked over the last 200 meters on the track and reached the finish 39 seconds shy of the course record, in 29:24. Reyes followed in 29:36, registering his fastest time on this course in three appearances. Chris Chavez (third, 30:15) and Austin Ramos (fourth, 30:55) followed.

Reyes and O’Neill each collected a $250 share of the $2,900 PA/USATF prize purse as PA/USATF open division individual champions. In addition, Reyes led the ASICS Aggies to the PA/USATF open men’s team title. The Impala Racing Team, led by 41-year-old Holly Hagerman, won the open women’s team title. Hagerman also topped the masters women’s field in 36:49.

Jim Sorensen, 43, beat a formidable masters men’s field in a superb 32:57.

“I wanted to run it as a workout at 5:20 pace,” said Sorensen, who did that until miles 4 and 5 where he slowed to 5:25. Then he noticed Jaime Heilpern (second master, 33:17).

“I didn’t know Jaime, but he looked like he might be a master, so I had to run a 5:03 sixth mile and pulled away from him with a half-mile to go,” Sorensen recounted.

Christine Kennedy, 55, continued her

U.S. age group record pursuits. Her senior women’s win in 39:58 set a pending U.S. W55–59 age group record. (Note: All U.S. records must be validated by USA Track & Field. In 1997, Shirley Matson, age 56 at the time, turned in a 39:08 at the Pacific Sun 10K, but her mark was not validated.)

In other age division action, 68-year-old Melody-Anne Schultz’s phenomenal 46:44 earned her the PA/USATF super seniors (age 60–69) crown and the top age-graded performance of the day (95.7%). Although the IAAF does not keep world single-age records, and USATF no longer keeps official U.S. single-age records, Schultz’s time betters the unofficial W68 world single-age 10K record listed by the Association of Road Race Statisticians (48:21, Barbara Miller, 2007 Heritage Oaks Bank 10K).

“I was surprised because I haven’t done all that much training and certainly no speed work,” said Schultz who was injured for about six months last year during which she didn’t run. “Then I was traveling and didn’t get on to the track with my club [Tamalpa Runners] until a couple of weeks ago. I was really amazed with my race, especially since overall it was pretty comfortable.”

Schultz lives in Ross, one of the four Marin County cities through which the race route runs.

Additional PA/USATF age division champions were: seniors (50–59): Tim O’Rourke, 35:15; super seniors (60–69): Jim Gorman, 39:27; veterans (70-plus): Hans Schmidt, 42:30 and Katie Martin, 58:42.

Over 900 runners participated in the event, which included a 5K walk/run and youth events.

Downtown San Rafael Mile PA/USATF One Mile Road Championship San Rafael; June 6 In the summer of 1992, when the Pacific Association of The Athletics Congress (now PA/USATF) held its inaugural one-mile road championship in Sonora, the organization’s Long Distance Running Committee didn’t quite know what to expect. Would runners turn out for the mile event, which was infrequently held on asphalt?

They did, in modest numbers, starting a PA/USATF tradition that endures today thanks to the Tamalpa Runners and the Downtown San Rafael Men’s leaders at the Downtown San Rafael Mile

30 c t & r n • s e p t e m b e r – o c t o b e r 2 0 1 0

Mile which took up the reigns for this championship for the first time this year. The road mile championship’s colorful history has included stops in Sonora (1992–94), Sacramento (1996–2002), Davis (2003–06), and Stockton (2007). The championship distributes $2,900 in prize money plus PA/USATF Grand Prix points to PA/USATF individuals and club teams in five age divisions. Approximately 300 competitors competed in seven separate onemile races on the USATF-certified course in downtown San Rafael.

Jacob Petralia, 24, of Palo Alto and Clara Peterson, 26, of San Anselmo captured the overall men’s and women’s open division titles.

Runners who remember Sonora’s ½-mile-out (steadily-but-gradually-uphill) and ½-mileback (steadily downhill) course found a similar one in San Rafael where the backwards Jshaped course takes runners on a gradually-up, then gradually-down, out-and-back trek over the last three-quarters of a mile.

Peterson added a fourth win to her resume on the 2010 PA/USATF road circuit by aggressively taking the lead from the gun and holding it for a 4:49 victory. Former Stanford University heptathlete and 2004–05 Sacramento Cowtown Marathon champion Ashley Carroll was second in 4:53. 2007 Belmont University (Tennessee) graduate Lauren Weaver was third in 4:56. Weaver led the ASICS Aggies to the PA/USATF open women’s team title.

“I knew the race would be over before I knew it, so the sooner I hurt, the better. I knew I could hold on,” Peterson said about her race.

“I made the decision to commit because in the past I’ve had problems with giving up a little bit in close races at the end,” she admitted, while describing two disappointing NCAA national championship runnerup performances as a fivetime All-American at Duke University. “Plus [nearby] San Anselmo is my hometown and I got beat last week [at the Marin Memorial Day 10K]. I couldn’t let that happen twice.” continues on page 32

Dave Waco

Dave Waco

LDR continued from page 29

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LDR continued from page 30

In the open men’s race, Jacob Petralia immediately assumed lead duties with Austin Ramos in tow as the pair negotiated 800 meters (½ mile) in 2:07, then made the 180° turn at the turnaround at the top of the hill with 600 meters remaining. At that point, Chris Chavez moved into third.

“No one really wanted to take the pace,” said Petralia (formerly Jacob Evans) who was employing his skills honed as a 1:51 halfmiler/4:03 miler at Stanford from which he graduated last year. “I know Austin is competitive,” he said about Ramos who was an AllAmerican who had run 13:51 (5000m) at UCLA, “so I really didn’t know what to expect.”

Over the last ¼-mile, Petralia employed a slightly faster kick than Ramos, and finished in

Southern California Association LDR

BY WAYNE JONESS Santa Monica Classic 5K SCA/USATF 5K Road Championship Santa Monica; May 16 With 6 weeks to recover from the recordbreaking 2010 Los Angeles Marathon, USA Track & Field Southern California Association runners returned to Santa Monica to run the Association 5K championship race, the Santa Monica Classic 5K. Leading the field were plenty of familiar faces from the local running scene, first and foremost being Brian Livingston (M32), the 2010 10K championship winner, now claiming his 2010 5K title with a time of 15:17.

Livingston brought plenty of joy to his running, after a difficult Los Angeles Marathon performance.

Right behind Livingston was the masters 5K champion, Christian Cushing-

4:12 to Ramos’ 4:13.

Chavez was third in 4:14.

The ASICS Aggies open men’s team (led by Petralia) narrowly defeated Transports adidas (headed

by Ramos and Chavez) by less than 2 seconds (unrounded, raw times).

PA/USATF has always placed the road mile championship on the calendar during outdoor track season several weeks before the U.S. Outdoor Track & Field Championships to attract middle distance runners from the oval as well as dedicated road runners. Competitors focusing on the track, however, are largely absent from the event.

“It’s fun to race actual milers,” Ramos said.

“I think this can become an event where serious milers compete in the future.”

The PA/USATF Road Mile Championship open division records were both set in 1996: 4:07 (Jamie Harris) and 4:44 (Julia Stamps).

Jim Sorensen, 43, and Valerie Young, 44, Murray (M42), with a time of 15:28.

While Livingston and Cushing-Murray are established local runners, the women’s division was won by Barbara Parker (F27), a citizen of Great Britain who represented her home country at the 2008 Beijing Olympics, where she competed in the 3000m steeplechase.

Parker recently joined The Janes, a USATF Elite Athlete Development Club. It was as a team member of The Janes that Parker crushed the competition at the Santa Monica event.

Parker’s 16:40 finish was well ahead of Nathalie Higley (F40) who took second place overall and first masters finish, with a time of 17:29.

Like Livingston, Higley continued her streak of

32 c t & r n • s e p t e m b e r – o c t o b e r 2 0 1 0

won the masters (40–49) races. Sorensen’s winning time of 4:29 earned him a 89.6% agegraded score, the highest of the day. Sorensen, who is a four-time open division winner at this championship (1998, 2003–05) and holds the U.S. age 40–44 records for the outdoor mile (4:04.98) and outdoor 1500m (3:44.06), overtook Jamie Heilpern (second, 4:39) halfway through the race for the victory.

“I was running for the win, not worrying too much about time at this point,” said Sorensen, who won the masters mile at the Portland Track Festival the following weekend in 4:14.47.

Young, who said she dedicated her race to her recently deceased father, narrowly outkicked her longtime training partner Magdalena Visser, as both were timed in 5:19.

Sarah Tabbutt, 51, won the senior women’s (50–59) race in a superb 5:39. Her 89.3% age-graded score was the highest among all women on the day. Tim O’Rourke, 52, captured the senior men’s victory in 4:58.

Additional PA/USATF age-division champions: super seniors (60–69): Jim Gorman, 61, 5:32, and Maggie Filmore, 60, 6:43; veterans (70-plus): Hans Schmid, 70, 5:58, and Dina Kovash, 71, 12:03. s

winning local USATF championships. She is now the 5K and 10K masters champion. USA Track & Field was certainly well-represented at the Santa Monica Classic, with the top two men’s and women’s finishers being USATF members, as well as being open and masters champs.

Five years into the popular Santa Monica race, spectators have come to expect some of the best runners in the area to fight for a top finishing position. What they did not expect was the sea of florescent green running singlets worn by the Equalizers Track Club. Casual runners were astonished to see children a half, continues on page 34

Bert Whitson

Dave Waco

Downtown San Rafael Mile featured seven separate one-mile races.

A cross country team’s success is largely determined in the training and socialization process that takes place before the races. When we consider that cross country is a team event, with only one person who can win, team racing strategies are critical. Teams that train together and learn the importance of working together have more success than teams that are developed as individuals. And this attitude is developed in training as the team learns to run together and support each other.

There are a number of valuable lifelong lessons that cross country running will instill in team members, ranging from working together and helping people who are struggling, to realizing that a team is only as strong as its weakest member.

Saucony team runner Molly Huddle, 2008 U.S. 10,000 meters champion, who ran for the U.S. team at last year’s World Cross Country Championships, emphasizes the importance and influence of being part of the team. She says, “I would tell high school runners to relish the team experience if they can, because if you’re lucky enough to have a solid team, it is the best part of running cross country. Running for the rest of the team is a great motivator to get the best race out of yourself and have fun at the same time!”

Molly tells how her strong team spirit helped her in the World Champs. She says, “World Cross is a confusing and exciting experience but definitely one of the coolest races out there. It’s hard to know who to aim for and everyone up front is intimidatingly fast! But I kept my head in the race by thinking of the goal of the team medal and knowing whereabouts I’d have to finish and which countries I had pass for us to score low enough to get it.”

How do coaches prepare their teams to think like a team? Having the runners warm up and cool down together, do their long training runs together, travel to meets together, and socialize are great ways to bring them together. The community college team that I coached was by far the largest in our Northwest conference (we had 45 runners!) and usually placed in the last few teams in the competition. But my runners would always stay by the finish and cheer their teammates on, including one girl who was always last by several minutes. Runners from other teams would always gawk at our team when they did this, but I can proudly say that my team had the best spirit, regardless of their performance.

Saucony team runner and 2008 Olympic marathoner Magdalena Lewy Boulet sums it up nicely when she advises high school cross country runners. “My strongest recommendation is that when preparing to race cross country, an athlete should incorporate training on grass, dirt, and hills. It’s important to train on the same surface you will race.

But mainly, have fun with it. It’s a great sport and you have an opportunity to be a part of a team, so have a good time with your teammates!”

2010 AT&F Coaching Tech Columns Presented by Saucony are produced by Shooting Star Media, Inc. Copyright 2010. All rights reserved. Design/Layout: Alex Larsen; Proofreader: Marg Sumner; Publisher: Larry Eder. Photos: PhotoRun.net. Twelve-week daily training program can be found at american-trackandfield.com.

Visit twitter.com/americantf for daily training updates.

Sean Burris

LDR continued from page 32

Santa Monica Classic Youth Winners front (l-r) Sydney Tullai, Miguel Bautista, and Rebecca Cushing-Murray; back (l-r) Bob Larsen and Wayne Joness, LDR committee members third, or even a fourth their age running the 5K race with the confidence and smooth stride of seasoned competitors. It was a family affair, as well, and top masters runner Christian CushingMurray had no less than three children competing, including daughters Jessica (age 13) 18:54, and Rebecca (age 8) 22:16, and son Zachary (age 12) 20:30. Rebecca Cushing-Murray followed her dad’s lead and took first place in the girls’ 12–13 age group category. Miguel Bautista (13) 16:40, also from the Equalizers, won the boys’ 12–13 age group, but right behind him was Anthony Palazzo (12) 17:17, son of Equalizers’ coach Jerry Palazzo. Equalizer runner Sydney Tullai (age 11) ran 19:01 to win the 11-andyounger girls’ division, and Phillip Rocha (age 11) of the So Cal Roadrunners ran 18:11 to take the boys’ division.

While a total of six teams competed in the Santa Monica Classic 5K, the highest team score went to the Equalizers Track Club, with an astonishing average age-graded score of 86.5% for the five fastest runners from this amazing team. Judging from the times turned in by the youth, open, and masters runners, the depth of talent in the Southern California Association has never been stronger.

Overall Open Winners Barbara Parker, 16:40 (F27); Brian Livingston, 15:17 (M32) Overall Masters Winners Nathalie Higley, 17:29 (F40); Christian CushingMurray, 15:28 (M42) Youth Division (11 & Younger) Sydney Tullai, 19:01 (F11); Phillip Rocha, 18:11 (M11) Youth Division (12–13) Rebecca CushingMurray, 18:54 (F13); Miguel Bautista, 16:40 (M13) s

Semana Nautica 15K Delivers Fast Times with Small Town Charm Goleta; July 4 For the second year in a row, the USA Track & Field Southern California Association Road Running Grand Prix series headed north to the Santa Barbara/Goleta area for the Semana Nautica 15K. July 4th road races have become commonplace throughout the Southland, but the unique Semana Nautica race offers something special for all runners: the rare 15K race, run mostly along the beautiful Maria Ygnacio and Atascadero Creek bike paths. This event is one of the smaller races in the Road Running Grand Prix, typically bringing in 300 to 350 runners, with a distinctly “old school” presentation. Runners pass over mile and kilometer markers freshly chalked on the road. The accurate timing is still done by hand, and the postrace awards ceremony at San Marcos High School feels a bit like a class reunion. And, like last year, perfect running weather descended down the Southern California coastline, with the marine layer leaving runners cool and comfortable in the early morning hours.

Leading the USATF runners across the finish line was Gilbert Salazar (M37), with a time of 51:29. Local hero Chrystee Bradley

San Diego-Imperial Association LDR Report

BY MORGAN SJOGREN Scripps Ranch Old Pros 10K Lake Miramar; July 4

David Kloz

Although summer is generally a time-off for serious road racing, the Scripps Ranch Old Pros K.C. Meehan (show here at the Carlsbad 5000) impressed at Scripps Ranch, finishing 3rd.

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(F39), of the Santa Barbara Athletic Association, won the women’s division, comfortably breaking the one-hour mark with a time of 59:21. In the masters’ division, Ray Knerr (M50) clocked in at 55:25, and Rosalva Bonilla (F47) ran 1:02:22, taking more than two minutes off her 2009 time.

John Araujo (M52), of Team Runners High, quietly took second place in his agegroup with a 58:37 finish, but he accomplished more on Sunday morning than taking home a Silver medal: John now leads in overall Grand Prix scoring. More significantly, Araujo and Michael Berger (M53) 1:14:29, of Track Club L.A., are the first two runners to complete the five race minimum for end-of-year Grand Prix prizes and awards. John finished third overall in the 2009 Grand Prix, and is well positioned for a top finish in 2010.

In the team competition, Track Club L.A. performed well, with most members taking age-group awards at the race, and TCLA runner Meredith Coulibaly (F31) 1:01:03, finishing second overall, following Chrystee Bradley and just ahead of Rosalva Bonilla. TCLA, coached by open athletics vice president Eric Barron, is clearly in the hunt to win the Road Running Grand Prix team championship for the second year in the row. After the Semana Nautica 15K, TCLA leads in the team scoring, and is the only team to compete in all five Grand Prix races, already qualifying for a shot at the traveling Road Running Grand Prix Championship cup.

The Santa Barbara Athletic Association also scored well in the holiday race, including the winning performance by Chrystee Bradley.

Pending some recent membership changes by USATF members joining the SBAA, the Santa Barbara club may yet outscore TCLA in the team competition for the Semana Nautica 15K, though they will have to compete in all the remaining Grand Prix events to catch up with the top teams.

Overall Open Winners Chrystee Bradley, 59:21 (F39); Gilbert Salazar, 51:29 (M37) Overall Masters Winners Rosalva Bonilla, 1:02:22 (F47); Ray Knerr, 55:25 (M50) s

10K on July 4 tends to bring out San Diego’s finest to its fast course around Lake Miramar.

This year’s race was won by Nazario Romero, the 2009 Dirt Dog champion, in a time of 30:50. Hector Hernandez finished second in 31:22, and 16-year-old Alex Smith finished just behind in 31:23.

The women’s race featured an extremely deep field as five women broke 35 minutes.

Former Columbia University standout Loretta Kilmer dominated the women’s field in a stellar time of 33:37. Triathlete and Dirt Dog diva Leslie Paterson finished second in 34:27, with third place captured by K.C. Meehan in 34:41.

Miracles Happen One Runner’s Journey Back to the Sport He Loves

BY MARK WINITZ Journal Entry #8, July 2010 A short journal this time about several of my favorite subjects: volunteering, charitable endeavors, of course track & field/running— and miracles.

Yes, I’m still very much in the running “game,” even though my personal miracle hasn’t happened yet. I’m still patiently convincing my bionic, artificial hip at 3½-years-old to adopt the rest of my 60-year-old body’s longtime passion for distance running. But I can’t exactly say that I’m waiting for a return to the sport I love.

That’s because I never left it. Daily, I’m reminded of the significant turns of fate—I’ll call them small miracles—that have allowed me to initially discover my sport and remain entrenched in it, recreationally and professionally, 3½ decades later.

In the mid 1970s, Runner’s World founder and then-publisher Bob Anderson hired me as a copywriter/editor at World Publications when it was headquartered in Mountain View. It was my first job in the sport when I was still a college undergraduate at San Francisco State studying English with an aim of being a writer.

Bob and his RW associates at the time (Joe Henderson, Amby Burfoot, and others) literally introduced me to the world of running.

(Larry Eder, publisher of CTRN and numerous other running and track publications, also emerged from RW, arriving in the early ’80s.)

One lucky opportunity followed another, leading to my eventual full-time career in the sport as a freelance writer, race consultant, and publicist, and elite athlete recruiter/coordinator for major road races. A miracle? In a sport that supports relatively few professionals, I’m grateful to have beaten the odds.

Early on, I also made it my business— rather, my pleasure—to volunteer in our sport.

As the chair of Pacific Association/USATF’s Long Distance Running Committee for 6½ years, I experienced the satisfaction of nurturing competitive racing circuits for runners of all abilities (and from which U.S. champions and Olympians regularly emerge). As the founder and chair of the short-lived Team USA Monterey Bay, I learned the challenges of garnering financial support for training centers

that develop our elite runners of the future. As a member of several USATF national committees and the secretary of the organization’s Men’s LDR Committee, I find satisfaction by participating in our sport’s governance.

Last, but not least, serving as a USATF certified official allows me the opportunity to closely participate in running events at times (like now) when I can’t toe the starting line. I didn’t begin officiating in the early 1990s because I planned a day in the future when I wouldn’t be able to race. Few runners make those kind of plans. But I’m glad that fate—in the name of a longtime official named George Kleeman—convinced me to take the plunge when he founded a program that certifies USATF officials specifically for long distance running (roads and cross country, trails and ultras). Since then, I’ve officiated at numerous LDR events and currently serve as PA/USATF’s LDR officials coordinator. It’s purely a volunteer activity.

Early this year, I added an official’s specialty that allows me to officiate at track & field events. It’s an easy process, similar to obtaining an LDR officials cert. You attend a one-day class and take an open book “test” that reviews your knowledge of USATF rules.

Last July, I served as an official at the USATF National Club Track & Field Championships, my first track & field event in that capacity. It was an enlightening experience that I won’t soon forget. In fact, I left San Francisco State University’s Cox Stadium at the end of the day with the same “PA” (personal achievement) glow I used to get after registering a good race.

I was one of 43 PA/USATF officials who worked the 2-day meet. My assignment was as a Marshal for the men’s and women’s discus throw and javelin competitions. What do I know about the throwing events? Not much outside of a surface knowledge from occasionally covering these events as part of my track & field journalistic responsibilities. But I was assigned to an on-the-job mentor, Bill Hawkes, who provided veteran guidance.

During the process, I gained a new appreciation for throwers (a generally neglected breed) and for track & field officials (an environmentally threatened species that needs new descendants).

Had I noticed before that officials working the field in the throws are athletes in their own right? No. But they are exceedingly speedy and agile—tracking and sometimes dodging implements descending at high speeds. Plus, they are

This article is not intended to provide medical or rehabilitative advice of any sort. Please consult with your doctors and physical therapists about your own medical situation.

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generally strong—spotting, lifting, and moving 16-pound shots, 4½-pound discuses, and 8½foot-long javelins numerous times during a competition.

Had I noticed before that the digital, electronic age had, finally, descended upon the throws after being limited to the track events for years? No. At the Club Championships, officials expertly used a nifty laser beam measuring device to quickly and efficiently measure throws. No more tape measures!

Just as on the roads, track officiating can have its lighter moments. At one point, several of the male javelin throwers (no doubt noticing my distance runner’s physique) jokingly asked me if I could get one of their heavily built spearthrowing cohorts into the steeplechase.

Evidently, the athlete’s club needed more pointscorers. I said, “Maybe, but there’s no heavyweight division in that event.”

My general impressions about my first USATF Club Track & Field Championships?

They’re one of the best-kept secrets in the sport.

The meet brings a vital element of team competition to the track, which is generally absent in domestic post-collegiate competition. And the Pacific Association did a superb job of hosting the meet. But the event suffers from lack of participation and visibility. Athletes representing 33 clubs from around the nation competed in this year’s meet, only a small fraction of the many USATF-affiliated clubs. The turnout was particularly disappointing—but explainable— among PA/USATF clubs. PA/USATF has a strong club system, but its adult athletic clubs are largely LDR-focused. The meet tends to draw a bigger turnout when it takes place on the East Coast where more clubs are multipleevent-oriented.

Perhaps USATF needs to examine alternative ways to score the team competition so clubs can maximize points in the events where their club is primarily focused. This might mean incorporating club champion scoring “categories” (for example, distances, sprints, field events, etc.) with club champions emerging from each category, in addition to an overall club champion.

This year, Norfolk Real Deal Track Club (Virginia Association) emerged as the women’s USATF club champion. Central Park Track Club New Balance (Metropolitan Association) topped the men’s competition. Among Californians, Amy Haapanen (Manteca/Golden West Athletics Club/Nor Cal Throwers) set a new meet record in the women’s hammer throw of 62.43m/204-10.

For complete results about the USATF Continued on page 38

SCA Race Walk Roundup FROM PEDRO SANTONI SCA RW CHAIR

The 15K National Masters’ Championship, held on May 16 at Riverside’s Fairmount Park and hosted by the Inland Empire Racewalkers, highlighted the May–June calendar for racewalkers in Southern California. 49 walkers who represented 13 states—the largest turnout in the race’s history—encountered cool temperatures (about 58º) and an overcast sky when the race got under way at 7:30 a.m. These conditions remained for the entire morning, much to the delight of athletes and spectators, alike.

Overall winners were San Diego’s Tim Seaman, and Cape Creek’s (Arizona) Vicki Pritchard. Tim pretty much walked the entire race all by himself on his way to a 1:06:36.

Although he felt he started a bit too fast, Tim was nonetheless pleased with his performance because his surgically-repaired hip had given him some trouble at the 20K World Cup Trials held in Long Island in April. Yet thanks to his medical team, Tim had not felt any discomfort in the 2 weeks or so prior to the 15K, so he was encouraged by his ability to race without pain.

Vicki’s 1:34:54 allowed her to edge out her close friend and training partner Dawn Tenney. They went neck-and-neck for much of

the race, and the outcome was not decided until the final straightway when Vicki edged out Dawn in a near-photo finish.

The 15K also had a particularly competitive men’s 60–64 age-group. In his Riverside debut, Wooster, Ohio resident Chris Schmid clocked an impressive 1:19:36, which age-graded out to 90.79%. Chris had competed in February’s 50K National Championships in Surprise, Arizona, but recovering from that event proved more difficult than expected, and he therefore limited himself to what he characterized as “maintenance training.” On race day, however, Chris felt good, pushed hard during the last two loops, and managed to negativesplit. Two other Riverside veterans—North Carolina’s Andrew Smith and Utah’s Norm Frable—turned in strong performances as their times age-graded out to 85.09% and 85.12%, respectively. Andrew, in his fourth Riverside appearance, walked a 1:22:24, a 2-minute and 27-second improvement from his previous fastest time on this course. Likewise, Norm’s 1:25:49 marked a rebound from a less-thanstellar 2009 race, as he cut nearly 4 minutes from his time last year.

The 15K had another particularly interesting storyline: It marked the California debut of one of the newest members of Tim’s team (Champions International). Orlando, Florida resident Yandi Alvarez, a former national champion in Cuba (with a 20K personal best of 1:25:46), defected in 2001 when Mexico City hosted the Semana Internacional de Caminata.

Adrian Zamudio

Upper right M60–64 Chris Schmid of Ohio clocked an age-graded 90.79% (1:19.36). Below Start of the National Masters’ 15K Race Walk. Overall winner Tim Seaman (#498) is far right.

Adrian Zamudio

Race Walking

After a 5-year layoff during which he gained a significant amount of weight, Yandi’s competitive juices began to flow and he joined Champions International. He came out west for 10 days of training and set as his goal for the race to walk a competitive 10K. Yandi clocked a more-than-respectable 49 minutes, and then cruised the final 5K to finish in 1:17. We will hopefully see even better results from Yandi in the future as he rounds into top shape.

The 5K that followed the 15K (and which also served as the West Region 5K championship) witnessed a superb performance from one of the newest members of both the Southeastern Pennsylvania Athletic Club (SPAC) and the Power Bar Elite Team, Brea’s José Moncada. In need of a qualifying time for the June 2010 USATF outdoor nationals 20K championships (he could do so with a sub 23:30 5K), José clocked a 22:26, and in the process smashed his former personal best by 1 minute and 24 seconds. He then set another PR at the USATF 20K (he finished in 1:38:21), and is now looking forward to finishing out his last 2 years of college on the East Coast. As of this writing it looks as if José will head to the socalled City of Brotherly Love and attend LaSalle University, which awarded him an academic scholarship. The move should benefit his racewalking goals because he will be able to train under the personal guidance of his coach at SPAC, Ed Richardson. Good luck in all your endeavors, José!

The June calendar included the Senior Olympics track 5K and road 10K, as well as the Jim Bush Open SCA Championship track 5K. But since work (which I extended into a vacation) took me out of the country for the greater part of the month, and with the deadline for the column fast approaching, I have little

september–october 2010 • ct&rn

37

Race Walking continued from p37 choice but to skip over the efforts of all competitors. I promise, though, to make it up in the future.

15K National Masters Championship Results Age Div Winners & Californians WOMEN 40–44 1. Lorraine Berger, 44, 2:05:08 (Mesa, AZ/World Class RW). 45–49 1. Rebecca Garson, 45, 1:48:22 (Afton, VA/World Class RW). 50–54 1. Vicki Pritchard, 51, 1:34:56 (Cave Creek, AZ/World Class RW); 4. Carol Alexander, 50, 1:53:12 (Fullerton, CA/World Class RW). 55-59 1. Jenny Dean, 58, 2:11:48 (Yucaipa, CA/Inland Empire RW). 60–64 1.

PA Race Walking Report FROM ART KLEIN PA RACE WALK CHAIR

2010 Grand Prix Series The second race in the 2010 PA Grand Prix, the Open Track & Field Championship, was held on May 30 at the College of San Mateo.

Prior to the 5000m race walk, a non-Grand Prix 3000m race was conducted resulting in Tyler Sorensen, age 16, setting an intermediate boys’ age-group USATF national record in the race walk of 12:16.7. In the combined men’s/women’s 5000m, Nicolette Sorensen, 14, dominated all with her speed and grace to finish first. Several other outstanding PA youth followed her around the track, passing all the masters’ women save one: Louise Walters. Displaying grit and determination, Louise not only came in second, but set a 70–74 age-group record of 31:29.97 in the process.

Men 1. Kevin Killingsworth, MRW, 28:05.59; 2. Alex Price, PRO, 29:21.87; 3. James Beckett, MRW, 30:20.98; 4. Ron Walters, SRW, 33:54.61; 5. Garland Murphy, MRW, 37:54.73.

Women 1. Nicolette Sorensen, DVTC, 28:00.12; 2. Louise Walters, SRW, 31:29.97; 3. Caitlin Palacio, LSI Sprint, 31:33.57; 4. Lila Haba, LSI Sprint, 31:40.41; 5. Jade Corral, LSI Sprint, 34:55.79; 6.

Diana Rossman, SCTC, 35:07.91; 7. Marge Garnero, MPWWWC, 35:47.94; 8. Susan Porth, MRW, 36:13.56; 9.

Shirley Dockstader, MRW, 36:19.41; 10. Jeanne Olsen, Impala, 38:51.12 Judges: Laura Cribbins, (Nat’l) Chief Judge; Ann Gerhardt (Master), Becky Klein (Master), Sandy Backer (Assn), Liesbeth Mathieu (Assn)

The third race in the Grand Prix, the 1-Mile Championship, was held on June 20 at the Soquel HS. Once again in this combined race, the youth showed poise in the head-to-head competition.

Mary Baglin, 63, 1:40:33 (Reno, NV/Pacific RW). 65–69 1. Ellie Kallal, 66, 1:40:39 (Scottsdale, AZ/AzTech Racing); 2. Jolene Steigerwalt, 66, 1:44:24 (San Diego, CA/So Cal TC). 70–74 1.

Louise Walters, 70, 1:39:11 (Nipomo, CA/Sierra RW); 2. Joan McIntyre, 73, 2:04:31 (Los Alamitos, CA/Easy Striders WC).

80–84 1. Claire Elkins, 80, 2:23:46 (Surprise, AZ/World Class RW).

MEN 35–39 1. Tim Seaman, 38, 1:06:36 (Chula Vista, CA/New York AC). 45–49 1. Rick Holt, 46, 1:21:54 (Miramonte, CA/Unatt); 2. James Kurtzman, 48, 1:31:09 (Coto de Caza, CA/So Cal TC); 4. Art Morrow, 45, 1:46:32 (Palm Desert, CA/So Cal TC). 50–54 1. Pedro Santoni, 52, 1:26:36 (Redlands, CA/So Cal Walkers); 2. Ray Billig, 53, 1:41:42 (Hermosa Beach,

CA/So Cal Walkers). 55–59 1. John Magnussen, 57, 1:33:52 (Winnetka, CA/So Cal Walkers); 2. Alex Kazaryan, 55, 1:35:32 (Los Angeles, CA/Walkers Club of LA). 60–64 1. Chris Schmid, 63, 1:19:36 (Wooster, OH/World Class RW); 4. Rick Campbell, 64, 1:35:32 (Orange, CA/So Cal Track Club). 65–69 1. David Crabb, 65, 1:39:48 (Henderson, NV); 2. Wayne Wurzburger, 68, 1:43:20 (Winnetka, CA/So Cal Walkers); 3. Patrick Bivona, 69, 1:48:04 (La Verne, CA/Inland Empire RW). 70–74 1. James Beckett, 71, 1:37:58 (Vacaville, CA/Marin RW); 3. Ronald Walters, 71, 1:44:01 (Nipomo, CA/Sierra RW). 75–79 1. Cliff Elkins, 78, 2:03:19 (Surprise, AZ/World Class RW). 80–84 1.

Jack Starr, 81, 1:46:47 (Wallingford, PA/Philadelphia Masters). s

Men 1. Alex Price, 28, PRO, 8:09; 2. Joseph Berendt, 54, Sierra, 8:57; 3. Steve Popell, 7, unattached, 10:27.

Women 1. Susan Armenta, 36, NBSV, 7:19; 2. Caitlin Palacio, 12, LSI, 8:14; 3. Lila Haba, 14, LSI, 8:44; 4. Leslie Sokol, 52, SCTC, 8:48; 5. Nicolle Goldman, 51, Sierra, 9:44; 6. Jade Corral, 14, LSI, 9:46; 7. Diana Rossman-Gomez, 43, SCTC, 10:09; 8. Chris Everman, 57, Sierra, 13:24.

Judges: Beth Price (Nat’l), Chief Judge; Jon Price (Nat’l), Art Klein (Nat’l), Laura Cribbins (Nat’l), Ajay Padgaonkar (Assn)

Miracles Happen from p36

Additional Highlights What a wonderful year Tyler Sorenson is having! He finished first in the Junior Men’s 10K race walk at the Penn Relays. He came in first in the qualifier for the World Youth Olympics.

Then he represented the U.S. at the IAAF team competition in Mexico. On returning from the World Cup, Tyler learned that he was selected as one of 20 U.S. athletes participating in the cultural learning and competition experience associated with the WYO. He is the top 16-year-old junior race walker in the country. Besides the local races, Tyler’s sister Nicolette Sorenson has also made her mark on the national scene, finishing first at the Junior Nationals Women’s 10K race walk in her first time at this meet.

Another youth walker, Lila Haba (Silver medalist at the Junior Olympics in 2008 and Bronze in 2009) competed as the youngest athlete at the West Region/National Masters 15K Championship on May 16 in Riverside.

She finished in the middle of the pack in a race that is five times the distance of the races normally associated with 14-year-olds.

Louise Walters also competed in that 15K. She slashed another 70–74 record by finishing in 1:39:11. This was an improvement of more than 31⁄2 minutes over the previous record set in 2006. Three additional walkers from the PA (MJ Baglin, Ron Walters, and James Beckett) also tested their mettle in this race against top masters’ walkers from all over the country. s

2010 PA USATF Racewalk Grand Prix Schedule TBD, Sept

PA 20K RW Championship There may also be concurrent races at 5K and 10K.

10/10, Sun tent Western Region & PA Championship - 10K Contact SRW, Joe Berendt, jberendt@surewest.net

38 c t & r n • s e p t e m b e r – o c t o b e r 2 0 1 0

MLK Jr Reg. Shoreline Park Oakland Carmichael/Sacramento

Club T&F Champs, go to usatf.org/events/2010/ USATFClubTFChampionships For more about becoming a certified USATF official, visit usatf.org/groups/Officials Miracle Story of the Month: Last July, 18-year-old Rebekah Bunger of Napa ran six hours and covered 32.37 miles on a treadmill at the Healthquest Fitness Center in Napa.

During the run, she raised $1,500 from walkin traffic for the Dick Beardsley Foundation, a nonprofit organization aimed at educating children and young adults about the benefits of active, healthy, chemically-free lifestyles.

Bunger competed in cross country and track & field for Napa High School where she now serves as an assistant coach. She currently attends Napa Valley College.

I’ve mentioned Beardsley, the all-time fifth fastest U.S. male marathoner (2:08:54), in this column before. Dick is living proof that miracles do happen. After retiring from running, he had a series of near-fatal accidents that left him addicted to painkillers—an addiction that he eventually overcame. Today, he’s an inspiring motivational speaker.

“The numerous times I’ve heard Dick speak [at the Napa Valley Marathon] have been really inspiring,” Bunger said. “His foundation has helped people all over the country. And as a candidate for Miss California USA 2011, I’m in a position to impact people’s lives as well.”

Bunger, who is currently serving as Miss Napa Valley 2010 and who, inspired by Beardsley, aims to qualify for the 2012 Boston Marathon, said she wants to help people live healthier lives so they can live longer. For more about the Dick Beardsley Foundation, go to http://dickbeardsleyfoundation.org.

Make sure to catch my previous Miracles Happen journal entries on the CTRN website at caltrack.com. Send me your own runningrelated miracle stories and I’ll try to mention them here in future journals.

Mark Wi ni t z started this diary to chronicle his return to running following hip replacement surgery in January 2007 and a heart attack in May 2008. He named it Miracles Happen because he believes that somehow they do. You can contact Mark with your comments or your own stories at 650.948.0618 or at winitz@earthlink.net.

The tactics used in cross country races can make a huge difference to the team’s placing. Teams win championships, not individuals, so the savvy coach will place a strong emphasis on team running in cross country races.

Having coached cross country at the community college level, one of the greatest things I noticed with my team was their remarkable support of each other and strong team bonding, which is the core of cross country running.

Although cross country racing tactics vary tremendously from coach to coach, there are several basic cross country racing strategies. The simplest tactic involves having the whole team run in a pack, encouraging each other throughout the race. This can be a highly effective tactic, especially when the whole team is similar in ability; it’s team running in its purest form. Having a teammate encourage you throughout the race is an excellent motivator. Another variation of this racing tactic is to have the team’s fastest runners race at or near the front, while the rest of the team runs in smaller groups of two to three, or even pairs, of equal ability. If you find yourself in a situation where your team has split up, picking out an opponent of about your ability and racing him or her is also a great motivator for you to maintain your pace throughout the race.

You should also shelter behind other runners when possible, and have them break the wind for you. This conserves your energy in the middle and later stages of the race and is especially effective in races into strong headwinds. Research has shown that running into a 10-mph headwind adds 8% to your energy costs, but drafting behind other runners reduces wind resistance by 90%. If the wind is behind you, come out wide from the pack and pick up your pace.

If you’re tailing someone, be prepared at any time to burst past him when you see him flagging. Passing quickly has a demoralizing effect on other runners, especially if several of your team do this. Nate Jenkins, a Saucony team runner who competed in the World Championships Marathon in Berlin in 2009 says, “Cross country tends to go out hard and force you to hurt early; it makes you compete and move without concern for how much longer you have to go.” His advice on racing tac-

tics? “Each race is different. In general, you want to run an even pace and move up through runners that have gone out too fast. But really be prepared for many contingencies. Be aggressive in the middle of a race when people are struggling. A small move in the middle mile of a race can be crushing to your opponents.”

Hills are another place where a race can be broken up and used to your advantage. How should they be tackled? Molly Huddle, professional Saucony team runner who ran for the U.S. in the 2009 World Cross Country Championships says, “Hills feel a lot better if they've been practiced, so go work those glutes on some hill repeats! Also, I like to push the downhills; it can catch the other guy off-guard.”

Magdalena Lewy Boulet, professional Saucony team runner who also ran in last year’s World Cross Country Championship, advises runners to “Drive the arms; keep the eyes fixed on the top of the hill. Hills are a great place to ‘break’ a competitor as well, especially if you’ve trained for them. Don’t forget to run hard on the downhill, too, because being aggressive when gravity is helping you can put even more distance between you and the competition.”

It’s essential that you have something in reserve for the final mile. One of the biggest mistakes a runner makes in cross country racing is starting too fast, getting into oxygen debt and having to carry a nasty lactate accumulation for the rest of the race. Once this happens, the best you can do is simply hang on to the finish any way you can—hardly a sound racing strategy!

Whatever your team strategy, always remember the power carried by a few words of encouragement to your teammates in the middle of the race. It can make the difference between your team placing or winning. Finally, I leave you with a slogan that I saw on the back of a cross country runner’s T-shirt recently: ‘If you can read this then I’m not last.’

2010 AT&F Coaching Tech Columns Presented by Saucony are produced by Shooting Star Media, Inc. Copyright 2010. All rights reserved. Design/Layout: Alex Larsen; Proofreader: Marg Sumner; Publisher: Larry Eder. Photos: PhotoRun.net. Twelve-week daily training program can be found at american-trackandfield.com.

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