AO-Spring2011_LORES

Volume 16, Number 1, Spring 2011

• 2011 SHOE REVIEW • 2011 Brooks PR Invitational • 2011 New Balance Indoor Grand Prix

Photos courtesy of PhotoRun.net

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• SPRING Publisher’s Comments What a crazy indoor season! Lukas Verzbicas has been busy. First, he runs a 4:03.34 for the mile at the NB Indoor Grand Prix on Feb. 5. On Feb. 12, Lukas ran 8:43 for 2 miles, just missing the 45-year-old record of Gerry Lindgren of 8:40. (In that same race, Bernard Lagat ran 8:10.07 for a new AR!). On the weekend of March 11–12, just a month later, Lukas got very busy! First he ran 14:06.78, a new AR by 11 seconds, and then he ran the 2 mile in 8:40.7, just missing Lindgren’s record again. Ninety minutes later, Lukas ran 4:10.64 for the mile, single handly winning the team title for the boys as well!

Galen Rupp had a busy season, too. In Dusseldorf on Feb.10, Rupp ran 13:21.6 for the 5000 meters, then set the AR for 5000m the following week at the AVIVA Birmingham meet. Taking the lead at 3000 meters, Galen Rupp led until the last 100 meters, as Mo Farah, his new training partner, went right by him, running 13:10.66, a new European and UK record. Galen Rupp, who ran 13:11.44, set a new AR. The week after his AR, Galen was to run a 10,000 meters in Christchurch, New Zealand; however, a huge earthquake, centered in Christchurch, destroyed part of the stadium, and Rupp returned from Australia without venturing to New Zealand. Rupp ran a tough 3000 meters with Bernard Lagat at the USA Indoor in Albuquerque on Feb. 26, with Lagat winning, using a fine 27-second last 200 meters to ink the deal!

Jenn Suhr set a new AR in the pole vault of 15-111⁄2 4.93m and Jill Camarena-Williams threw 65-2.25/19.87m for a new shot put AR. Add that to Mike Rodgers, who after four races in Europe, including a 60m win and a 200 meter an hour later, at the AVIVA Birmingham, won the 60 meters in 6.48 for the world leader and a personal best! Jenny Simpson woke a few up, winning both the mile and the 3000 meters.

On Feb. 27 at the Brooks PR Invitational, I witnessed a new event.

In Seattle, the Brooks running company invited the top preps in 60m, 60m hurdles, 400m, 800m, mile and 2 mile. The facility was Dempsey Fieldhouse, with a 307-meter oversized track. The races were all fast and competitive. What I really liked was how all of the runners got along. Brooks had a cool game room for the athletes before and after they held a party in the Seattle Music Project. I really enjoyed seeing the Jimi Hendrix room!

A week later, I was in Paris for the 2011 European Indoor Champs.

Right behind my work seat was a group of French high school sports fans cheering on their team. Teddy Tamgho, a French jumper, broke the WR for the triple jump twice! And Renaud Lavillenne, a French pole vaulter, wowed the crowd with a new stadium record and world leader in the pole vault, just under 19 feet, 91⁄3 inches! But the big deal was, as always, the 4x400 meter relay. The French won, over the British and a Belgian team (with brothers on the team), and the crowd of 9,000 went crazy!

As your season gets into league finals, regionals, state and for some, JOs and Junior nationals, AO wants to keep you updated, so please check out our website, www.atf-athlete.com and sign up for runblogrun.com, our daily blog.

Larry Eder

Publisher, Athletes Only runblogrun@gmail.com twitter: @runblogrun www.atf.athlete.com 608.239.3785 4

ON THE COVER: Lukas Verzbicas

CONTENTS 9 • Roy Stevenson: Tips for doing well in league champs and regionals

10 • New Balance Indoor Grand Prix 14 • 2011 Spring Shoe Review 22 • Roy Stevenson: Tips for relay runners

24 • Brooks PR Invitational 26 • Roy Stevenson: Sharpening for the championship season 28 • New Balance Indoor Nationals 31 • James Dunaway: Book of the year

Photorun.net Athletes Only is produced, published and owned by Shooting Star Media, Inc., PO Box 67, Fort Atkinson, WI 53538-0067; 920.563.5551 phone; 920.563.7298 fax; Christine Johnson, President; Larry Eder, Vice President. 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. Opinions expressed are those of the authors and not necessarily those of the Publisher. Copyright © 2011 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced in any form without the written permission of the Publisher. Athletes Only is not related to or endorsed by any other entity or corporation with a similar name and is solely owned

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

• SPRING 2011 • atf-athlete.com

Bernard Lagat

Sets 2-Mile American Record

Jenn Suhr

Sets American Record in Pole Vault

Jillian Camarena-Williams

Sets American Record in Shot Put

Bernard Lagat set a new 2-mile record on Feb. 12 at the NB NYC Armory. Hitting the mile in 4:08, Bernard told AO "I really like the 2 mile distance!" Lagat ran the second mile in 4:02.07, for a new AR of 8:10.07!

Jenn Suhr is the American recordholder in the indoor and outdoor pole vault. On Feb. 27 at the USA Indoor champs, Jenn cleared 4.93m or 15-111/2 in the Albuquerque convention center.

Jillian Camarena-Williams surprised many when, on Feb. 27 she destroyed the former American record in the indoor shot put (1987), throwing 19.87 meters or 65-0.2.25. Jillian is now numero uno on the indoor shot put list.

Photorun.net 6

• SPRING 2011 • atf-athlete.com

Tips

for Doing Well in League Champs and Regionals

By Roy Stevenson

League championships and regionals are important stepping-stones to the track season grand finale, the state championships, so it’s important that you perform your best in them. Sadly, many athletes underperform in regionals, missing out on qualifying for the state meet because of small things they neglected to do in their preparation. Here is a checklist of things that you should do to ensure that you are at your best for your league meets and regionals. We’ll assume you have tapered properly for these meets.

Before the meet Attend the pre-meet team session so you can hear the coach’s plan for the upcoming meeting, discuss race tactics, what to eat before the meet, what to wear, what to bring, and when to be at the track or bus.

Pre-meet nutrition and hydration Always eat something the morning of your regional meet. By this time of the season you should know how much food and what kind of foods you tolerate best. Some toast or bagels with peanut butter or jelly work well for most athletes who can eat gluten products. If not, stick to other high-carbohydrate foods that are absorbed quickly. Powerbars are a good choice.

One to two pints of water spread out through the morning will ensure you are hydrated for the event, so bring a large water bottle. Avoid soft drinks and so-called sports drinks that have a lot of sugar in them. If you drink the more conventional sports drinks like Gatorade, dilute it by 50%.

Between events, sip some Gatorade or eat a small high-energy snack like a powerbar if you have an hour or more. If you have less than an hour between events, water is best.

What to pack Tracksuit and/or sweats. Wear light sweats until you switch into your spikes or racing shoes and keep your Tshirt or sweat top on until you approach the start line. Always be ready for unpredictable weather by bringing extra socks, shirts, sweats, and rainproof gear.

Your gear bag should include your spikes, gloves, and specific field event equipment like shot put, discus, Continued on page 12

©Timothy Aguero Photography

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• SPRING 2011 • atf-athlete.com

The standing-room-only crowd in the Reggie Lewis Center on Feb. 5 at the New Balance Indoor Grand Prix was entertained with some amazingly competitive races! Lauryn Williams won the 60 meters in 7.17, after her 2nd place at the 2011 Millrose Games the week before. Phoebe Wright won the 800 meters in 2:01.01, and Duane Solomon won the 600 meters in a WL time. Lindsay Crevoiserat won the high school mile in 4:52.60. Carmen Douma-Hussa and Marina Muncan duked out the mile until the final steps, where Muncan got the nod. In the women's 3000 meters, Sally Kipyego won in 8:49.74, as Jenny Simpson made a last-minute rush, taking 2nd in 8:50.78 (Jenny ran a 4:28.50 mile 2 weeks before).

The meet directors, Global Athletics & Management, orchestrated a great meet, leaving the two best races to the very end. Former Stanford grad and New Hampshire–born Russell Brown delighted the crowd as he won the mile in 3:54.81 over Nick Willis (who took 2nd) in 3:55.87, with six men under 4 minutes and the seventh under 4:00.01. In 8th place, Lukas Verzbicas, trying to break 4 minutes, and a high schooler, ran 4:03.88, his personal best!

The last event was the most thrilling. In an epic 3000 meters, Britain's Mo Farah, Kenyan Nixon Chepseba and Ethiopian Dejen Gebremeskel ran neck and neck for 10 laps. Gebremeskel lost his shoe in the first 10 steps of the race. It came down to a gritty last lap, and Dejan went by Mo Farah with less than 100 meters to go, as the crowd roared, winning in 7:35.37 to Farah's 7:35.81. (Mo Farah broke the European and UK records 3 weeks later at the AVIVA Birmingham meet, and in Paris on March 4, Mo Farah defended his European champs title at 3000 meters).

• SPRING 2011 • atf-athlete.com

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Continued from page 9

Tips

for Doing Well in League Champs and Regionals

or javelin. Small and large band-aids for blisters on your fingers, toes or heels are good to have. A small roll of toilet paper and some Kleenex may come in handy when the tp in the bathroom stalls runs out.

Don’t try anything new Avoid using, wearing or eating anything on a race day that you haven't tried in practice. You never know whether that new purple-colored sports drink will disagree with you midway through the race, or if brand new spikes will cause nasty blisters. Test your snacks, equipment and shoes in practice first.

Familiarity with the track When you arrive at the track, establish a team camp or base where your athletes should stay when they are not competing or warming up. Staying with the team really helps athletes deal with pre-event nervousness and enables the coach to review race strategies without having to hunt down the athletes. The camp should be in the shade. Then have the team run around the track together before the meet to get the feel of it and the surroundings. This can also be intimidating to the other teams.

Staying calm and relaxed Relax before your race. There’s no point in worrying about whether you’re properly prepared for your event at this stage, because your training is all in the bank now. You must have the faith that you are fit, fast and well trained. Your coach knows how you are feeling and by this stage of the season should know whether you need moral support or should be left alone. Those aches and pains that you had in training will vanish when you warm up and start your race.

The race Generally, a good strategy in distance races is to sit back slightly off the leader in the first half of the race, then pick as many runners off as you can by slowly passing them. It’s the second half of the race that counts.

Until then, it’s just preliminary jockeying for position and getting settled in to the pace.

Self-assessment Assess your performance after your race. Find the things that you did right in the race, and make a note of the things that you could have improved in your race—but don’t dwell on them. Perfect races are few and far between, even for talented athletes.

©Timothy Aguero Photography

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• SPRING 2011 • atf-athlete.com

Introducing the New Balance 890 with REVlite.

The neutral-cushioning bar is hereby raised.

Built with REVlite — the lightest midsole foam we’ve ever created — the 890 weighs practically nothing, and it’s about to change everything.

com/890

©2011 New Balance Athletic Shoe, Inc.

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rench philosopher Jean-Baptiste Karr’s oft-quoted words “Plus ça change, plus c’est la même chose” is usually translated “The more things change, the more they remain the same,” and that’s certainly true with the shoe offerings in Spring 2011.

We’ve had some new thinking and some new companies evident in every season for as long as I’ve been reviewing shoes. The changes we’re seeing this spring are merely a broadening of the shoes offered; the old reliables continue to be there.

More lightweight and performance shoes are being introduced than in several decades (they represent fully half of the shoes in this review), more new brands are launching, new technologies continue to be introduced, and there’s more parity in the industry than perhaps ever. New thinking that’s been percolating in shoemakers’ minds for some time has finally flooded out, prompted by barefoot enthusiasts, as well as the emerging ranks of minimalist supporters.

But never fear, the well-cushioned neutral category and motion stabilizing shoes continue to roll along, meeting the requirements of runners with specific biomechanical needs and fitness levels who aren’t yet ready for or interested in less shoe.

So for those runners looking for something new—we have it. For those who prefer to stick with their tried-andtrue, we have those, too.

—Cregg Weinmann, Running Network Footwear Reviewer 14

• SPRING 2011 • atf-athlete.com

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At our recent Running Network meetings, one of the publishers asked why we review brands that are, well, hard to find. That question launched us into a discussion about what our responsibilities are as publishers.

While most think there are only about a dozen running shoe companies, our footwear and apparel reviewer Cregg Weinmann noted that he keeps tabs on 43 brands, if you include trail running companies. Cregg and I have always been united in what his mission is: to provide you, the consumer, with knowledge of the best products, whether they come from large companies or small ones, whether 750 stores carry those products or just 50, or even whether they advertise in our publications or not.

We review far more shoes than actually make it into these pages. In fact, we weartested 35 shoes to get to the 20 you see in this issue. Shoes from Scott, On, and Li-Ning did well enough to make the cut. While relatively new, these are brands we’ve been following for some time, and they’re available at some run specialty stores. While they don’t have the distribution of adidas, ASICS, Brooks, Mizuno, New Balance, Nike, Puma, and Saucony, in our business, good shoes rise to the top. Run specialty stores carry what sells and what you demand. That’s why brands like K-Swiss, Karhu, and Newton are filling more and more spots on shoe walls across the country. In fact, K-Swiss was brand new to the party just 2 years ago. We feel it’s our responsibility to let you know the full array of what’s available. If we don’t, how will we ever see something other than the status quo? Competition is a good thing, and so is an informed customer.

In the end, of course, what you buy and wear is your choice. We provide our reviews as the beginning of your journey to find the just-right shoe for your activity level and needs. Read our reviews, then go to your run specialty store, try on six or seven brands and discuss them with the store staff. After all, they live the footwear battle, one pair at a time, 6 days a week, 52 weeks a year.

Please note that www.runningnetwork.com and www.runblogrun.com now have iPhone apps, and that most of the 23 titles in our network are available as digital versions, so now you can take us with you on the go! You’ll find details at www.runningnetwork.com.

Finally, if you have any comments or questions about a review, please email me at larry@runningnetwork.com or call me at 608.239.3785. I’d love to hear from you.

AWARD WINNERS

BEST SHOE

BEST SHOE

Neutral

Performance

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BEST NEW SHOE

Motion Stabilizing

SPRING 2011

SP

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64407 ':+33' BEST RENOVATION SPRING 2011

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running 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 Marathon Guide www.marathonguide.com

Larry Eder President, Running Network LLC

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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.

This 2011 Spring 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.

Copyright © 2011 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. 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.

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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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'*/*'7 '*/%+64 +-/7 Round 2 of the adiZero Aegis features some changes, along with many familiar features. The midsole is virtually the same: underfoot a soft, adiLite layer that’s atop a layer of adiPrene+ with the stabilizing ForMotion cassette in the heel. The outersole has received some minor alterations but still provides good durability and traction. The upper shows the most significant changes while maintaining its original objective: Align the foot over the low-profile sole while offering a touch of support. The original featured a tongue that opened only on the lateral side to shore up the overpronating foot. This version features two woven fabrics—stiffer, nonstretch on the medial side, open airmesh laterally—to achieve the same objective. The result is breathability and support. Overall, the lightweight and responsive Aegis 2 features flexibility and efficiency with a measure of stability that’s enhanced by the low profile, making it ideally equipped for faster-paced running.

“Close, racer-like fit. Low profile makes them very stable, and improves reaction to the ground. Very light trainer; I’d say light and snappy.

[Compared to the original] it is good, though not an improvement.”

Updates the adiZero Aegis • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 10.3 oz. (size 11); Women 9.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted • www.adidas.com

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In its second time out, the Fast Fulcum_ride features an update to the Karhu Fulcrum technology. The Fulcrum component has been reshaped slightly into a lower profile that now tips the foot forward at a gentler pitch. Up top, the new upper offers more room in the forefoot making it better suited to high-volume feet and keeps it open across the metatarsals to accommodate bunions or a wide forefoot. The midsole is still resilient and responsive EVA, though the Strobel board has an added layer of EVA to improve the level of full-length cushioning. The outersole is typical carbon and blown rubber, here in a reconfigured layout with a U-shaped heel and forefoot ridge of the more durable carbon rubber, with the softer blown rubber on the medial and lateral forefoot. The shoe is surprisingly light, providing neutral-footed runners another shoe choice for faster training.

“I was surprised at the amount of cushion [it] seemed to have when there didn’t seem to be much of it. Very light weight. I liked it a lot.”

Updates the Fast Fulcrum_ride • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14; Women 6–11 • Weight: 11.2 oz. (men’s 11); 9.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.karhu.com

;/77 ;/)0= 1'*+ /-.8 The Kwicky Blade Light is a sibling to the Blade Light, but with a personality of its own. The midsole features the Blade-Light design of angled EVA blades for cushioning and energy transfer; however, here it’s enhanced with a second density for stability. A heel crashpad aids touchdown and is topped off with GuideGlide foam against the foot for comfort. Minimal outersole rubber in high-wear areas keeps the shoe lightweight but durable enough for racing and faster training. The upper features welded thermoplastic overlays in a saddle-like framework with a mesh of extra support on the medial side. The “secret weapon” of the upper is a treatment of Ion Masking, which makes a molecular mask on the surface smaller than water molecules, so they just run off. Perforations through the innersole, Strobel board, and midsole allow water to drain from the interior, a plus for triathletes. If this sounds like your cup of tea (which would also drain off), give the Kwicky Blade Light a look.

“Snug fit through the arch and roomy in the toes. Well cushioned with each layer of foam, and the ‘skoosh’ of stability was just right. Another fine example of quality begetting quality. K-Swiss has really impressed me.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13; Women 5–11,12 • Weight: 10.6 oz. (men’s 11); 9.3 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.kswiss.com

/ /3- 6+2438 Li-Ning is China’s largest domestic sports footwear brand and the Fremont represents its first foray into the U.S. market. The shoe has a low profile with a very slight heel-to-forefoot drop, which means you should count on an adaptation period to minimize the chances of injury. The upper is supported minimally in the heel and features just enough midfoot support to keep the foot lined up over the midsole. The midsole is a well-cushioned, injection-molded EVA with a large lateral crashpad from heel to midfoot. The TPU shank support is vented to allow air to circulate into the shoe and is aided by the perforated innersole. The Fremont’s light weight makes it suited for faster-paced running—even racing for some runners—but the effect of activating the muscles in the foot also makes the Fremont a good additional tool for runners looking to get stronger.

“Nice form fit, moccasin-like. Not a lot of cushioning, but very responsive and fast feeling. Very low to the ground, so any tippy feeling is really reduced. Very interesting approach. A valuable tool for running fitness and racing performance.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–12,13,14; Women 6–11 • Weight: 10.0 oz. (men’s 11); 8.8 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.li-ningusa.com

/>934 $':+ 1/<+6 The Wave Elixer 6 is an update that respects the strengths of its predecessor. Version 5 featured a major overhaul of the midsole compound and the outersole configuration, so Round 6 merely draws attention to the heel crashpad with a bright green color-up and leaves well enough alone—a smart move. It’s the upper that receives the attention in this update. Overlays have been slightly modified, as is typical in an update, but here the Dynamotion Fit has been redefined from a stretchy overlay to a hinged tab as the first eyelet, which moves better with the foot and allows the lacing to better secure the upper. Runners in need of lightness, stability, and good cushioning will find it in the Elixer 6.

“I love the cushioning in this shoe! It provided a great bouncy feel. With each step I took, I felt balanced and secure” and “I love the weight.

If the weight could be maintained with a slightly thicker heel, it would be the perfect speed shoe.”

Updates the Wave Elixer 5 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15; Women 6–11 • Weight: 10.9 oz. (men’s 11); 9.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.mizunorunning.com

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• SPRING 2011 • atf-athlete.com

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BEST RENOVATION SPRING 2011

The Lunar Elite+ 2 does the original at least one better in several areas, and winds up a better shoe as a result. The original midsole and outersole benefitted from earlier Lunar series shoes and the effectiveness of the Dynamic Support platform, so both have been retained in their original configuration. The original upper lacked the close tailoring needed for a really good performance fit. Round 2 changes to a breathable, open mesh and remedies the tailoring issue by welding on a supportive saddle with Flywire strands running from the midsole to the lace eyelets. The saddle consists of a zigzag of welded straps that function like independent fingers to snug the midfoot, while keeping the weight down. The fit is outstanding and lines the foot up over the midsole, overcoming the weakness of the original. The improved fit, quality, and comfort of the materials, as well as its outstanding ride, earned the Lunar Elite+ 2 our Best Renovation honors.

“I think Nike has finally figured out a good Flywire configuration. The shoes snug down nicely without producing any uncomfortable pressure points. They roll nicely with my feet as I strike and then toe off (no slapping whatsoever). Cushioning is very good. I can feel the ground without feeling every pebble.”

Updates the Lunar Elite+ • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: 11.0 oz. (men’s 11); 9.6 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.nike.com

3 149*796,+6 A new brand from Switzerland, On employs a unique running technology called CloudTec. The outersole of the shoe features nine CloudTec lugs in the forefoot and four in the heel which, when viewed from the side, have an oval-shaped negative space.

Under pressure, the lugs compress to cushion, but since they have small teeth on the inner surface they grip each other to aid forward motion. The sensation is a nicely cushioned ride with a responsive, bouncy feel to it. The lugs are attached to a traditional, though low-profile, midsole and when combined with the lugs, it’s roughly the height of a typical running shoe. The upper is a quality built, simple design of airmesh and synthetic suede that fits securely and has a plush feel. The technology is effective, the shoe is light and efficient, and the durability and cushioning are very good.

“The fit was good, though more routine than anything amazing. The cushioning was outstanding, the responsiveness of the lugs and midsole was more than expected. The impression of the testing was thoroughly aligned with the expectation. Except for the upper (which was OK) the shoe promised, then delivered.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12; Women 5.5–9.5 • Weight: 11.4 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.on-running.com

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BEST NEW SHOE SPRING 2011

The Faas 500 is the top-end of a series of Puma shoes designed with less materials and a simpler ethos. Performance is the goal so it’s not surprising that the name derives from the Jamaican pronunciation of the word “fast.” The upper is a thin mesh and synthetic suede with an ankle collar of memory foam that’s not exactly Spartan. It has a snug feel, and the EVA Strobel board and Ortholite innersole contribute to great step-in comfort. The ride is responsive, thanks to the flexible midsole, and is aided by well-placed grooves underfoot. The thin outersole offers good traction and uses more durable (and heavier) carbon rubber only where needed. The combination of light weight, comfort, and responsive performance earned the Faas 500 honors as our Best New Shoe.

“They fit snug, the cushioning was great, the balance and durability of these shoes were awesome. I used them for most of my long runs.

I’m sad to wear them out because they were so good.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–12,13,14,15; Women 5.5–11,12 • Weight: 10.6 oz. (men’s 11); 9.2 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.puma.com

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BEST SHOE Performance SP

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The Mirage follows in the footsteps of last season’s innovative Kinvara, so it shares more than a few similarities. Its weight belies its durable nature and it has a more traditional feel in both the upper and the outersole. The midsole shares the small heel-to-toe drop found in the Kinvara, but an EVA Strobel board adds a few millimeters of foam to up the ante on the cushioning. A TPU support shores up the medial side of the shoe, unobtrusively adding a touch of stability. The outersole is largely exposed midsole, but key wear areas are XT-900 in the heel, blown rubber in the forefoot. The upper has a familiar heel design and a well-padded ankle collar with an open airmesh for breathability and supportive midfoot welded overlays. The performance is unexpectedly good, whether for faster running or daily running. Its performance, versatility, and outstanding design earned the Mirage distinction as our Best Shoe in the Performance shoe category.

“Snug-fitting heel with good toe room. Very comfortable and that only got better with time. Great on roads, decent off-road. Lightweight for a training shoe, and the heel-to-toe slope was really great. Worked well for training, long races, fast or easy—well done.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15; Women 5–12 • Weight: 10.4 oz. (men’s 11); 8.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.saucony.com

)488 + /*+ !6'/3+6 Scott continues to refine the products in its expanding line of running shoes. Proven in earlier Scott shoes, the ErgoLogic Fit upper, a two-layer, midfoot support/lace system, secures the foot effectively. The midsole has a low profile but doesn’t sacrifice much, as the ride is responsive and resilient, even in regular training. The outersole reveals the performance nature of the shoe with a polyurethane tread over more than half of the outersole, greatly reducing weight without losing anything in traction or durability. High-wear areas of the outersole feature carbon rubber, primarily at heel contact and toe-off. Versatility may be the eRide Trainer’s greatest strength, as it’s light enough for faster running, whether in training or longer races, and holds up to daily runs with equal ease.

“Very secure fit in the midfoot, with room for your toes. Good cushioning, nice and responsive, light, actually really light for a daily trainer.

These have a great combination of fit, responsiveness, and light weight.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12,13; Women 6–11 • Weight: 10.9 oz. (men’s 11); 8.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.scott-sports.com /: ? 933/3- +8;460

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64407 +,='3)+ The Defyance has earned an important spot in the Brooks lineup as a dependable, neutral performer. The upper is an open mesh and the saddle-like midfoot overlays have been beefed up on the medial side to improve support. The midsole has received the typical minor adjustments, but they haven’t affected the overall ride for which the shoe is known. The shank support has been reworked for more effective midfoot support without any unnecessary plastic. The outersole features slightly shortened longitudinal flex grooves to smooth the forefoot flexibility. These changes add up to a good solution for neutralfooted runners.

“Comfortable fit, just like last year’s model. The ride has a bouncy feel to it, good cushioning. Fairly light weight feel (love that). I loved the light feel and support.”

Updates the Defyance 3 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E); Women 5–12,13 (2A,B,D) • Weight: Men 11.9 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Cushsole (EVA Strobel board) • www.brooksrunning.com

+; '1'3)+ With the 1080, New Balance leads into a numerical reset, establishing numbers that correspond to their category. The 1080 represents the pinnacle of neutral cushioning in the NBx performance running line. Though it bears a resemblance to the 1064, which it replaces, the upper now features an airier, two-layer mesh, as well as more substantial overlays positioned for better flexibility where the foot flexes. The midsole is much the same as before, but there’s a new crashpad under the cuboid bone to soften a midfoot landing. Redesigned flex grooves and Stability Web allow an improved transition from heel to toe. The outersole features tougher rubber on the lateral side, softer blown rubber medially. The attention to detail and fit, as well as its plush ride, earned the 1080 top honors in the Neutral shoe category.

“These shoes cradle my feet and help me confidently land each strike with my foot. No noticeable wear even @ 200 miles” and “I think New Balance went a little overboard with the cushioning on these, though overall they have been really pretty good.”

Replaces the 1064 • Recommended for: medium-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E,4E); Women 5–11,12 (2A,B,D) • Weight: 13.0 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, polyurethane Strobel board • www.newbalance.com

'9)43= 64 6/* !6/925.

The Triumph series has always specialized in cushioning and protection. The Triumph 8 trims some weight from Round 7 while retaining most of the protection and plushness. The upper has noticeably less bulk, a move in the right direction, but it’s still on the heavy side. One improvement is the open area at the first metatarsal, which gives a roomy feeling and accommodates a wide forefoot, hallux rigidus, or bunions. The midsole features minor changes to the molding but offers much the same ride as before—well cushioned without being mushy. The outersole continues with the combination of blown rubber in the forefoot and carbon rubber in the heel, but more separation between the heel lugs gives better articulation in the touch-down. The Triumph continues to offer Saucony’s best cushioned ride.

“Lots of room in the toes. They are comfortable but a little stiff, but with plenty of cushion throughout the whole shoe. Heavier feeling than most shoes I wear now, but I probably don’t need all the pampering these provide.”

Updates the ProGrid Triumph 7 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 5–11,12 • Weight: 13.1 oz. (men’s 11); 11.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.saucony.com

+1

!6'/3+6

The DS Trainer has always represented the ASICS philosophy of balancing engineering and minimalism. Version 16 has locked onto this concept with proven technologies and lightweight materials. This time out, the upper is much the same from the toes to the midfoot, but between the arch and the heel there are now two layers of material securing the heel to prevent slipping. The result is a heavier shoe than in the past but it has a much better-fitting heel. The midsole has seen the usual minor tweaks without noticeably affecting the ride, though the articulation in forefoot flexion is a little more pliable thanks to the addition of ASICS’ Guidance Line. The result is a midweight shoe with a great balance of stability and cushioning that holds up to the demands of high mileage.

“They felt perfectly snug and are the lightest shoes I have worn with this much great support” and “Cushion was good, with a good feel around the ankles and from the tongue. Overall, heavier than I expected but with a good, balanced feeling.”

Updates the Gel-DS Trainer 15 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6-13, 14,15; Women 5–12 • Weight: Men 11.9 oz. (size 11); Women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, two-density Solyte Strobel board • www.asicsamerica.com

+1 '='34 As the flagship of the ASICS motion stabilizing contingent, Version 17 of the Kayano maintains the plush ride, fit, and stability that has long defined it. The familiar profile has been well dialed in for at least 5 years, so the faithful have been consistently served and that continues here. Though the differences appear to be cosmetic, they’re actually upgrades: the upper has a bit less Bio-Fit, but what’s there is used more precisely on the medial and lateral sides; and replacing the synthetic leather overlays with HF-welded overlays saves weight without compromising support. The midsole geometry with its precise shaping has been maintained from the flex grooves to the decoupling of the heel and, with the generous Gel cushioning all but identical, the ride is indistinguishable from recent versions. The good news—make that great news—is that the Kayano 17 continues to be as consistent a performer as ASICS delivers.

“The Kayano is always snug and comfortable. The cushioning is great, the shoe is very stable, and my feet are secure in them while running at any speed.”

Updates the Gel-Kayano 16 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6-14,15,16 (D), 8-14,15,16 (EE), 8-14,15,16 (EEEE); Women 5–13 (B), 6-13 (AA,D) • Weight: Men 13.0 oz. (size 11); Women 11.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, two-density Solyte Strobel board • www.asicsamerica.com

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BEST SHOE Neutral SP

RIN G 201

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64407 ':+33'

BEST SHOE Motion Stabilizing SP

RIN G 201

1

The Ravenna has moved up in the food chain. While it was a peppy performer, it now has a bit more muscle to it, thanks to the incorporation of Brooks’ DNA cushioning element. The Ravenna is still peppy, but the extra boost in cushioning makes it even better equipped for high mileage. The upper is ever so slightly altered (the usual few millimeter shift in overlays), but the elastic straps to the eyestay remain, allowing the upper to move with the foot. The midsole sports minor adjustments to the forefoot, but the lateral heel has much more articulation in the crashpad, and rests over a more concentrated outersole element and altered heel flex grooves. The remaining outersole is much as it was, with carbon rubber in the heel and blown rubber up front.

The combination of its accommodating fit, good stability, and lasting cushioning earned the Ravenna 2 the Best Shoe honors in the Motion Stabilizing category.

“Nice roomy toe box. They are very comfortable. The heelstrike is one of the most comfortable I’ve ever felt. There is nice bounce to the shoes on the run. Good stability and the lacing is great. This is a great light-feeling shoe. Much better than all the brands I’ve tried.”

Updates the Ravenna • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 5–12 • Weight: 12.1 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Cushsole (EVA Strobel board) • www.brooksrunning.com

64407 !6'3)+ The Trance has undergone a transformation that is both substantive and visual. The more resilient DNA cushioning, new in the Trance 10, is an upgrade, and midsole shaping (smaller pods on the lateral side) broadens the base of the shoe. The result is better stability, though the full-length DNA and increased foam contribute to a weight gain of over 10%. The upper is designed for the same effective support with new overlays and a TPU heel cradle doing the job. One of the more significant improvements is the fit, as stretchy straps in the eyestay flex with the foot for more security and an extra eyelet at the top of the tongue holds it in place. The outersole features a bit more rubber surface, though with variation in height for sufficient flexion. Runners with a need for extra stability and cushioning owe it to themselves to try out a pair of Trance 10s.

“Good fit, cushioning, and stability. I hadn't worn Brooks shoes before, and I discovered that they know how to make shoes!”

Updates the Trance 9 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15 (B,D,2E); Women 5–12 (B,D) • Weight: 13.4 oz. (men’s 11); 11.2 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Cushsole (Strobel board) • www.brooksrunning.com

/>934 $':+ 375/6+ The Inspire has been one of Mizuno’s most dependable motion stabilizing shoes. Though not flashy, it’s a performer and Round 7 focuses on improving its fit and transition. The upper is now a more open airmesh and there have been slight shifts to the overlays which, along with a stretchier feel to the mesh over the toes, open up the metatarsal area for a bit more room. The first eyelet is now hinged on the lateral side to allow more adaptable lacing in securing the foot.The midsole contours look different but offer the smoothest transition of all the new Mizuno training shoes. The stability of the asymmetrical Wave plate is rock solid. The outersole features some reshaping of flex grooves but is as effective as ever for traction and durability. The fit and performance are the real value of the Inspire, perhaps as aptly named a shoe as any on the market.

“The Inspire has been a reliable training shoe for me. The 7 may be even more so than earlier versions; fit really well, durable, plenty of cushioning, and plenty of stability. No downside as far as I’m concerned.”

Updates the Wave Inspire 6 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (2A,B,D) • Weight: 12.7 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.mizunorunning.com

/0+ %442 869)896+ !6/'< The Structure Triax has been updated with several mantras in mind, including “Don’t mess with success.” Round 14 stands pat on the effective dual-density Phylon midsole (one of Nike’s last shoes with the compound) and its well-executed crashpads and flex grooves, which provide great cushioning, stability, and an unobtrusive transition. The upper of the Structure Triax 14 benefits from Nike’s innovative Flywire as some of the strapping and overlays of previous versions have been replaced by supportive Flywire strands welded to the midfoot of the shoe. The forefoot has an open feel with plenty of room over the metatarsals and a clean look to go with the smooth functioning. If the Structure Triax has been your shoe, rest assured that they didn’t change what you love about it.

“Good toe room, but not quite as snug as I would have liked. Good balance and stability. Not as cushiony as other Nikes I have tested in the past” and “My feet were secure and balanced—the shoes felt stable. My overall impression is, there are shoes on the market that are more comfortable and cost less.”

Updates the Zoom Structure Triax+ 13 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6–13,14,15 (B,D,2E,4E); Women 5–12 (A,B,D) • Weight: 12.5 oz. (men’s 11); 10.0 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.nike.com

++(40 6+2/+6 4'* 956+2+ The Premier Road Supreme 2 takes a good shoe and makes it even better. The upper opens up the forefoot for a roomer fit across the metatarsals, with a snugger fit laterally provided by a large Kinetic Fit panel. A reshaped heel tab and more memory foam in the ankle collar give a form fit to the rearfoot. The DMX foam Strobel board and generous Ortholite innersole, along with the injection-molded EVA, make for a cushy ride. The medial second density offers just enough extra stability to make the shoe effective for a large group of runners, from the mild to moderate overpronator to the fairly neutral runner looking for extra support, especially on long runs. Holding the price while improving the comfort adds to the value.

“This shoe fits great, they just hug my foot with nice toe room. Well cushioned, just a bit bouncy, very smooth from heel to toe. Nice. Lots of good running miles for me with this shoe.”

Updates the Premier Road Supreme • Recommended for: medium- to high-arched feet with mild to moderate overpronation • 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 sliplasted, DMX Foam Strobel board • www.reebok.com

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—By Roy Stevenson and the exchanges themselves are flawless, with no hitches, drops or halts. It’s like watching a well-oiled machine. Here are some tips that will have your team improving its relays.

Selecting your 400 meter sprint relay team Standard practice is to have your best starter lead off, have your second-fastest runner on the second leg, use your best curve runner (or best 200 curve runner) on leg three, and your top sprinter on the final leg. Above all, your anchor runner should be your best competitor who can handle pressure from the front or while being chased.

However, there are some variations that the more experienced coach might want to consider. He might put the fastest runner on the second or third leg, to ensure the team is in the running for a place. If you have two outstanding turn runners, consider placing them on legs one and three, regardless of their ability. One other thing to consider about your anchor leg runner— racing him on the final leg every relay race can cause burnout, so swap him to starting occasionally.

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elays are probably the most exciting track events to watch, with their thrills, spills and close finishes.

There is so much that can go wrong in relays that even the best coaches cross their fingers at the start. But there is one thing that the coach can do to prevent relay mishaps—have the teams practice, practice and practice again. I’m willing to bet that there's a direct correlation between relay mishaps and number of practices in the previous 2 months. The less practice the relay team has, the higher the odds that something will go wrong, and for the coach it becomes a Pepcid-guzzling crap shoot.

Conversely, you can easily tell the relay teams that have practiced consistently.

They have a savvy team running order, there is no slowing in the exchange zones,

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Selecting your 1600 meter relay team Standard practice here is to have your second-fastest runner start, to make sure your team stays in the race. Your second leg runner is generally your third-fastest runner, and your third leg runner is usually your slowest (the theory being that she will be motivated to give it her all if in the lead), and that your fastest runner doing the anchor leg will compensate for any lost ground on lap three.

Regardless of your order selection, keep it simple and avoid getting into “what if” guessing games and yanking your runners around as you experiment. Once you’ve established a working order, stick to it.

The relay exchange We’ve all seen things go horribly wrong in the relays. Here are some basic tips to keep your relay runners “in the zone.”

Your runners must know their acceleration and exchange zones well. At the beginning

of each season walk the sprinters around the zones and show and explain each one.

Likewise, do this at every meet, and have the team walk it together.

When your sprint team first arrives at the track before a meet, have them mark out their start point and final go mark in chalk.

Then lay tape across the lane at these locations just before the relay.

Train your relayists to exchange in the middle of the passing zone or a few meters past the middle. This gives the outgoing sprinter a chance to build up some steam.

Most high school relay teams start from 20 steps before the acceleration zone. Experiment with this and adjust it to suit the acceleration and speed of the two runners at each exchange by shortening or lengthening it.

Select a passing technique and stick with it. Determine whether your sprinters will use the cradle, the upward sweep, the downward sweep, or the snatch method.

Your sprinters may come to you from different junior high schools, all having learned different relay passes! What to do? Select one technique and stick with it.

This may be a good opportunity to upgrade to the snatch exchange.

Always train your relayists to hold the baton in this order: first and third hold the baton in their right hand, and second and fourth hold it in their left hand. This should be enforced to prevent your runners stepping on each other when they approach from directly behind; and this sequence also prevents them from passing across their body.

Emphasize to each sprinter that he is responsible for delivering the baton into the hands of the outgoing runner. The passer must not deliver the baton until the outgoer has heard the “stick” command and placed his hand back. The outgoing sprinter must stay on his side of the lane, and take the stick decisively. This all means working hard on the “stick” calls, until they get it right.

Finally, don’t drop the stick!

• SPRING 2011 • atf-athlete.com

KWICK TIME 9 oz. – from start to finish. The new Kwicky Blade-Light features revolutionary Ion-Mask™ technology. Waterstation. Rain. Sweat.

Nothing gets in. Now that’s gonzo. kswiss.com/kwicky

Brooks PR Invitational

The Brooks PR Invitational was held on Feb. 26 in the Dempsey Fieldhouse at the University of Washington, in Seattle. Brooks' Jesse Williams developed a fun and unique event for high schoolers, inviting the top 10 fastest athletes at the 60 meters, 60 meter hurdles, 400 meter, 800 meters, mile and 2-mile for boys and girls.

In the first year, this event proved the old adage, "If you hold a great event, they will run.” A couple thousand fans watched the seven fastest times for 2011 and seven number two times for 2011 as well! The event that was most amazing was the girls’ 2-mile, where Welsley Frazier, who caught Kayla Beattie, winning in 10:17.47 to 10:17.93, led the field to running the 10 fastest times (that's right, 1–10) for the girls’ 2-mile. The boys’ 2-mile, won by Ammar Moussa, was won in 9:00.62 over Matt Jablonski, who ran 9:02.51.

©Timothy Aguero Photography

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• SPRING 2011 • atf-athlete.com

The mile races were spectacular. Jantzen Oshier and Elias Geydon went to the wire, 4:07.52 to 4:07.58! In the girls’ race, Ajee Wilson surpassed Amy-Eloise Neale, 4:49.48 to 4:49.58! Keffri Neal ran an amazing 800 meters, running 1:50.92, surviving a 51-second first lap!

The 2011 Brooks PR Invitational was a huge success in the first year. Someone much smarter than I once asked me what’s the most important reason for success of a sports event. It’s "presentation, presentation, and presentation." The Brooks PR Invite, from the golden tickets (think Willy Wonka style), to the game room, to the meet, to the party afterward, will stay in these athletes’ memories for years to come!

You can check out all the races on www.flotrack.org!

• SPRING 2011 • atf-athlete.com

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—By Roy Stevenson High school track coaches take their schedules from high-volume training early in the season to shorter, more specific, higher-intensity training as the season progresses. Because of the early season high-volume training, they generally do not taper their athletes during the first half of the season, preferring to wait until the regional, conference and state meets in the last few weeks. Tapering for every meet from the beginning of the season is unnecessary and wastes a lot of valuable training days; and research shows that tapering only seems to work a few times a season.

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When planning your tapering and sharpening schedules for the championship season, bear in mind that you are essentially preparing for two groups of athletes: those who are not likely to qualify for the state meet, and those who will. The former should be tapering for the regional and conference meets, which are usually about 3 weeks earlier than the state meet; while your top athletes don’t need as long a taper, but it obviously must be enough of a taper for them to qualify for state.

How valuable is tapering to your track & field athletes? It’s nice to have some science behind your schedules, so here are a couple of studies that show its value. According to Dr. David Costill, former head of the exercise science department at Ball State University, Indiana, long periods of intense training actually decrease an athlete’s performance capacity. By reducing training duration and intensity a week or two before competition, muscle tissue damage caused by intense training heals up when proteins enter the muscle fibers and repair the micro tears in them, and the body’s energy reserves are given a chance to replenish. Glycogen stores can increase up to 25% with a taper.

Several studies have found an increase in muscular strength with a tapering period, and tapering swimmers have shown increases in arm strength and power ranging from 17.7% to 24.6%. This study has big implications for all track & field athletes, from runners to jumpers and throwers. While these impressive figures don’t translate directly into a percentage improvement, they’ll still result in improved performance of between 1.2% and 6.3% according to studies—certainly nothing to be sneezed at.

And for those athletes, especially distance runners, who worry that tapering will cause them to lose their hard-earned fitness, research shows that runners and swimmers who reduce their training by about 60% for 15–21 days experience no losses in VO2 max and endurance performances, as long as there are high-intensity workouts in the program.

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The dynamic, springy cushioning of the Wave Creation 12 works in harmony with your body to propel you forward. 速

TM

And leave the old you in the dust. Bring out the better you at mizunorunning.com

Day 1 of the New Balance Nationals Indoor gave us two national high school records. Lukas Verzbicas won the 5000 meters on Friday night, lapping the field in 14:06.78, a new national record by 11 seconds. The big surprise was the victory and high school record of freshman Waverly Neer, who broke the former record by 8 seconds, running 16:35.15. "Never as a freshman did I think [I] would be a national champion, let alone recordholder," said Neer.

On day 2, in the pentathlon, Gunnar Nixon of Edmund, Oklahoma not only defended his national championship title from a year ago, he one-upped it with a national record in the process. The high school senior started the meet off strong, finishing 1st in both the hurdles and long jump. Going into the shot put, Nixon's point total was 1,831, on pace to break Donovan Kilmartin's national high school record of 4,303 points, set in 2003. In the shot, the Arkansasbound Nixon launched a throw of 47 feet, 11.75 inches (14.62m). By that time, thoughts of Kilmartin's national record were clearly on his mind.

In the high jump, Nixon survived a hiccup, one of the few flaws in his overall performance.

Passing on 6'8", Nixon came back in and at-

tempted jumping 6'9", but was unable to convert on one of his three attempts. Thus, his point total for the event was 803, lower than what he expected.

"I thought everything was going so smooth," he said. "But then my rhythm was just off. You're going to have events that you falter in, and I'm glad it only happened in that one event." With one event left, the 1000m, Nixon knew what he had to run if he wanted the national record: 2:37.30. When Jose Veras of Jersey City, New Jersey took the pace out fast, Nixon stayed close on his tail. Passing 800m in 2:04, Veras had a 3meter lead on Nixon.

"I was trying not to look at the clock, but I glanced over there and was like 'Oh my gosh, it's coming. I gotta run!'"

With a lean across the line, Nixon did it; he ran 2:37.00, 3/10s of a second ahead of the time he needed. Throwing his hands in the air, Nixon was elated and relieved at the same time.

Day 3 of the New Balance Nationals Indoor meet was one to remember, with records falling left and right here in New York City.

To begin the final day of competition, one question was on everybody's mind: Could Lukas Verzbicas win the 5000m, 2-mile and mile over

the course of 3 days?

Verzbicas, who won the 5000m on Friday in a national record 14:06.78, entered the 2 mile after only getting 3 hours of sleep Saturday night. But that didn't stop the University of Oregon–bound senior.

After breaking Edward Cheserek with 600 meters to go, Lukas began to lap the field.

Verzbicas crossed the line in 8:40.70, just missing Gerry Lindgren's 46-year-old national record of 8:40. "I did not feel good during the race," he laughed. "I just kept it out of my mind and believed in myself."

Toeing the line for the mile, Verzbicas plan was to sit and wait until 2 laps to surge and make his move. But after Roslyn, New York's Owen Skeete took the pace out in 62.2 seconds, Verzbicas had to move up or else be left in the dust.

Passing 1000m in 2:31.4, Verzbicas was trailing behind California's Elias Gedyon and Skeete.

At half-way, the lanky Verzbicas made his move to the front and never looked back. Hearing the bell, he surged and lengthened the gap between himself and the field, ultimately capping off his triple with a 27-second last 200m.

Hands in the air and a mile-wild smile across his face, Verzbicas broke the tape in 4:10.67.

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• SPRING 2011 • atf-athlete.com

"It was a tactical race, and it went by very, very fast. But I felt much better during the mile."

Completing the high-school version of the Zatopek triple, Verzbicas was elated.

"It all came together and it's really amazing."

Verzbicas also won the team competition single-handed. Running for Carl Sandburg TC of Illinois, he scored 30 points, 2 points more than Christian Brothers’ Academy of New Jersey, the next closest team.

Verzbicas performance wasn't the only highlight of day 3.

Atlanta, Georgia's Shelby Ashe was the winner of the girls’ weight throw, launching 68-2 1/2". The mark is a new national record, breaking her own former mark by just under a foot. Ashe was also named the Female Trackster of the Meet by New Balance. Also in the field events, Marquis Dendy jumped 51-03.75; that was his second national championship title of the weekend.

The best finish of the day came in the boys’ 400m. Sean Sutton came from seemingly nowhere to win by a hair in 47.91. Second was Najee Glass in 47.93, and third was Champ Page in 47.93. The difference between the winner and third was 2/100s of a second. The girl's

400m was won by Kendall Baisden of Detroit in 54.23.

Aisling Cuffe narrowly missed Melody Fairchild's national record in the 2-mile, timing 9:56.85. Cuffe is a busy runner—she will be boarding a plane bound for Punta Umbria, Spain and the IAAF World Cross Country Championships within the next 24 hours, where she hopes for a top-10 finish.

Hanna Meier, the winner of section 2 in the mile, became the national champion thanks to a fast race and a little bit of luck. The second section of the event was won in 4:49.23 by Joelle Amaral. But, because finals are based on time, Meier was crowned the champion.

The girls’ team title was won

by Speed City of Long Beach Polly, California.

—Chris Lotsbom, Junior editor/Race Results Weekly

• SPRING 2011 • atf-athlete.com

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Additionally, the peaking phase gives the athlete a mental rest from hard-grinding workouts. For teenagers, mental preparation and attitude are almost as important as physical training for maximum performance, and should never be underestimated. The fresher the athlete is the more he or she can concentrate on race pace judgment, self-motivation, strategy planning, psychological arousal and relaxation.

Because most athletes overtrain at any given time, most coaches find that their biggest problem with athletes is getting them to comply with a tapering or peaking phase. This requires a leap of faith by the athlete, but once athletes have experienced the benefits of tapering and sharpening, they’ll become converts for life.

How much should you taper your athletes? Reduce your track & field athlete’s overall training volume and/or mileage to 30–50% of previous totals, in gradual steps over 2–3 weeks, versus cutting back just in one week. Remember, you’re not going to improve your athlete’s fitness in the final 2–3 weeks, so should concentrate on high-intensity running, jumping or throwing to sharpen them up.

Interestingly, studies show that high-intensity (at or near race pace), low-volume, tapering programs for distance runners are by far the most effective.

However, extended and highly anaerobic interval workouts and racing during the tapering phase are counterproductive. The occasional faster-than-race-pace burst is OK during a taper, as long as the athletes have complete recovery. And even the high-intensity sessions should be cut back a few days before the championship, to almost nothing.

Cut back weight training sessions to one per week, concentrating on lifting low reps with heavy weights, and lots of recovery between sets. It’s OK for your runners to maintain their usual running or training intensity (speed), but give plenty of recovery between repetitions, and cut the repetitions well back. This is also the time to put the finishing touches on technique for the jumpers and throwers.

Finally a note of caution for the coach and athlete: With a well-planned tapering and sharpening program, the athlete should feel like the competition is almost effortless. This freshness can result in a foolhardy early pace, causing a nasty buildup of lactate, negating all benefits of the tapering. The coach and athlete should strategize a sensible early pace in all distance races to avoid this problem.

—By Roy Stevenson

Photorun.net

30

• SPRING 2011 • atf-athlete.com

,

Meb’s Amazing Story

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M

ebrahtom Keflezighi was one of 10 children born to a family in Asmara, the capital city of Eritrea, one of the two or three poorest nations in the world. When he was a few months old, the family left their home and moved 50 miles away to a village to escape the invading Ethiopian army. The family lived in a two-room house—one room for cooking, the other for eating and sleeping—without electricity or running water. They herded livestock, scrounged for firewood, scraped for food; sometimes Meb was so hungry he ate dirt. When they needed to go somewhere, they walked—30 miles, 100 miles, once even 250 miles.

The children went to school whenever there was a school to go to. They studied hard. They dreamed of America, where “everyone had a villa.” And the family stuck together.

When they arrived in San Diego in 1987, Meb was put into sixth grade, a 12-year-old who spoke no English. Yet he and his brothers and sisters became top students (their parents told them the only acceptable grade was an A).

Meb started to run as a seventh grader, went on to become a state champion, an NCAA champion at UCLA, an American citizen in 1999, an Olympic Silver medalist in 2004, and a winner of the New York City Marathon in 2009. All these races and many more, and many ups and downs, are chronicled in Run to Overcome, the book Meb has written with our own Dick Patrick. The most important parts are not what he accomplished, but how he and his family and friends did it.

There are many, many important things about running in Meb’s book that you won’t find in any other book about running. About character. About persistence. About belief in oneself.

If you’ve forgotten know how lucky you are to be an American, Meb Keflezighi’s book, Run to Overcome, will remind you … unforgettably.

If you think that being dirt-poor can prevent you from becoming what you want to become, Run to Overcome will make you think again.

If you think that the American Dream is a thing of the past, Run to Overcome will show you it’s alive and well.

I can’t imagine that there’s a single coach or athlete who couldn’t profit by reading it.

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— James Dunaway

• SPRING 2011 • atf-athlete.com

31

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