Athletes Only - Spring 2013 by Fortius Media Group LLC (Running Network)

Volume 18, Number 2, Summer 2013

2013

MARY CAIN REWRITES RECORD BOOKS ROAD TO MOSCOW BROOKS PR INVITE NB INDOOR SPRING RUNNING SHOES SUMMER TRACK SPIKES SUMMER MILEAGE PROGRAM

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Sponsored By One of the most unexpected running performances in 2012 featured Meb’s victory and new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.

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Meb forged a new partnership with the Skechers Performance Division as he was training for the 2011 New York City Marathon. He worked with the footwear company’s design team on the development of Skechers GOrun and leveraged his experience to fine tune the design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told me that after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes — something that amazed him. Skechers asked Meb to answer a few of our training questions below. Check out what he has to say and make sure you follow the Skechers Performance Division’s advice and give Skechers GOrun 2 a try at your local running store to see how they work for you! Find a dealer near you at: SkechersPerformance.com or roadrunnersports.com.

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Meb earned a silver medal at the 2004 Athens games and won the 2009 New York City Marathon. We caught up with him in early February, while he was training for the 2013 Boston Marathon. Proprietary lightweight injection-molded midsole

Q: Meb, you’re a top world-class marathoner, but while the vast majority of the runners in most marathons take their running seriously, they’re not serious competitors for the podium or anywhere near it. How should they train?

Minimal heel lift keeps the foot in a nearly neutral position.

MEB: The first thing I’d say would be, “What race are you getting ready for?” That’s what you should train for. That’s the reason for every workout. Now, if you’re running a halfmarathon in a couple of weeks, as part of your preparation for a full marathon, say, two months from now, then your training for the half is part of your

marathon training. Use it (the half) to experiment: for example going out at a hard pace and seeing how long you can keep it up. Or see if you can run exactly even splits for the half, or even go for negative splits. Learn what you can or can’t do. The point is that every workout should have a purpose, even if it’s just to recover from a hard workout the day before. Make a plan for each workout and each race. Then execute your plan. Q: Any other advice?

6.6 ounces (Men’s size 9) 5.2 ounces (Women’s size 7)

MEB: Find somebody you can train with on a regular basis – it can be an individual or a group. Having a training partner or partners makes it easier to get out the door on those days when you’d really rather not. And one more thing about the marathon. In the first half of the race, it’s better to be too slow than too fast. That’s a luxury I don’t have; I have to stay with the leaders to have a chance to win the race. But you can – and should – run your own race. The race you’ve planned.

skechersperformance.com Facebook: SkechersPerformance Twitter: @skechersGO

• Sum

Publisher’s Comments On Jan. 12, 2013 at the University of Washington’s famed indoor facility, Mary Cain began her indoor season with the fastest 3000 meters ever run, indoor or outdoor, by a female American high schooler. On Jan. 24, Cain completed her SAT exams and then jumped on a train for the Armory Track & Field Center where she ran a race for the ages, breaking the indoor mile record set 40 years ago by Debbie Held, with a 4:32.72 (and en route 1500m time of 4:16.1). On Feb. 3, Cain broke the high school 2-mile record by 17 seconds with her 9:38.75, while dealing with a cold. Her final indoor record this season was set on Feb. 16, when she ran 4:28.75 and 4:11.6, establishing records that had been unthought of for years. Cain rounded out her indoor season by winning the mile at the USA Indoor Champs in a slow, tactical race. Her coach, Alberto Salazar, was all smiles, calling her the Michael Jordan of track and field. Cain is excited about running fast and is enjoying it. Thus far, her outdoor season has been pretty amazing, too. She opened at the Drake Relays on April 26 with a 4:10.7 mile, a new high school record. On May 17, Cain ran her most amazing race yet, with her 2nd-place 4:04.62, qualifying her for the World Championships with an “A” standard, and the U.S. championships. Her 5th-place 800m run at the Nike Pre, where she ran 1:59.52, broke the former high school record of 2:00.77, set in 1982. And just one week later, Cain ran the 5000 meters in 15:45.5, breaking the American high school record. On June 22 at the USA Track & Field Championships, Mary Cain did the impossible: In a painfully slow and tactical 1500m, she charged into the lead with 300 meters to go. Her teammate, Treniere Moser, caught her in the last several meters, and Moser and Cain went 1–2. Cain—at all of 17 years old—is going to Moscow!

Larry Eder Publisher, Athletes Only runblogrun@gmail.com n twitter: @runblogrun n www.atf.athlete.com n 608.239.3785 wwwPhotoRun.net

CONTENTS • 2013 Nike Pre, adidas GP • 2013 Road to Moscow • 2013 Brooks PR Invite • 2013 NB Indoor • 2013 Spring Running Shoes • 2013 Track Spikes • 2013 Summer Mileage Program

ON THE COVER: Treniere Moser & Mary Cain at USA Outdoor Champs, 6/22/13

Athletes Only is produced, published, and owned by Shooting Star Media, Inc., P.O. Box 801, Fort Atkinson, WI 53538-0067; 920.563.5551 (ph); 920.563.7298 (fax). 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 ©2013 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.

• Summer 2013 • atf-athlete.com

Jenn Suhr: The Sky's The Limit New Indoor Vault WR Holder Is At The Top of Her Game By Dave Hunter

What a difference a year makes. Just about 12 months ago, pole vaulter Jenn Suhr was making a pilgrimage to Indianapolis in search of a solution to the nagging Achilles issue she was experiencing with her left foot—her take-off foot. “Of course, the Achilles issue had to be with my takeoff foot,” Suhr laughs as she reflects on her buzzard luck. But the skillful practitioners at Indy’s St. Vincent facility helped Suhr solve the problem. “ey provided great treatment and instructed me on how to care for it,” she notes. “My Achilles is manageable as long as I am on top of it. I definitely know how to manage it now.” Fast forward to the present—and Jenn Suhr’s world is beautiful indeed. In the intervening year, Suhr not only got her left Achilles to calm down, she also overcame a subsequentlydeveloped quadriceps issue to win the vault at the U.S. Olympic Trials. And in the Olympiad, she was able to defeat her vaulting nemesis, Russia’s Yelena Isinbayeva, capture Olympic Gold, and ensure herself the event’s annual #1 world ranking. But the London competition was not without its own anxious moments. “In London, the

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qualifying round was the first time I took the brace off. Every meet leading up to London I jumped with a wrap around my quad,” explains Suhr. “When I got to the final, I thought, ‘OK, it’s all or nothing. It’s either going to hold up or it’s not.’ So I took it off and jumped in the finals without it.” Was it a time of anxiety? “It was,” confides Suhr. “It was more of a security thing. It kept my quad tight—it couldn’t move. It was restricting my motion. So for the finals, I took it off.” And just last weekend in Albuquerque, Suhr achieved a long-standing, quietly pursued goal by breaking Ishi’s world indoor vault record with a magnificent first-attempt clearance of 5.02 meters [16’ 5½”]. At the pre-meet press conference in Duke City, Suhr responded coyly when asked about her goal for the national championship competition. “I have a goal,” Suhr announced. “But if I don’t hit it, then it’s a fail.” But fail she didn’t. Her record-breaking jump—which unfolded beautifully like the blooming of a rose— completed a determined quest for the new world record holder. “We came in here for one thing,” explained Suhr, in the immediate afterglow of her record jump. “And I think if I had not gotten it, I would have been very disappointed.” Now an experienced pole vaulter at age 31, Suhr is approaching the zenith of her career. With the benefit of hindsight, she is able to be reflective as she looks back on the wisdom she has gained during her pole vault journey. Suhr is quick to cite the real-time jump skills she has been able to develop that have allowed her to transform a jump that could be destined for disaster into a bar clearance—to make lemonade out of a lemon. “When you are in different parts of a jump, the more experience you get, you can kind of manipulate bad jumps,” explains the new world record holder. “Early in my career, I couldn’t. It was either all or nothing. But now, with more experience, I can manipulate the pole and the positioning of my body during my jump to make bars that I normally couldn’t.” Suhr now can even detect an emerging good vault in the early stages of her jump. “Sometimes you know right after take-off. Sometimes you’ll just know from the momentum generated at take-off,” explains Suhr. “In Boston last year, I felt it while I was upside down. I could feel the pole accelerating me and I thought, ‘is is new. I haven’t felt this before. is could be good,’” she laughs. Vertical jumps—like the pole vault—pose yet another special challenge. Unlike the horizontal jumps or the throws where the athlete can pop a winning performance on any attempt, the pole vault requires its performers to navigate carefully through the ascending heights—making bars and conserving the energy that will be needed for that winning clearance at the end of the competition. Suhr knows fully that judiciously meting out energy throughout the event is a critical component of any successful competition. Suhr’s Albuquerque performance—where the vaulter passed on many earlier heights and strung together energy-conserving first-attempt successes through her world record clearance—demonstrates her

strategic mastery. “e way we look at it, we have three attempts at each height,” offers Suhr methodically. “And each attempt—from Rick’s [Suhr’s husband/coach] feedback and my adjustments—is going to get better. If you look at it any other way, it starts to become defeating.” Competing in an event that already requires the mental and physical capability to make tweaks and adjustments, Jenn Suhr’s pole vaulting world requires yet another facet of adaptability. Rick Suhr—once an accomplished vaulter in his own right—serves as Jenn’s husband and her coach. “At times, it is so easy. It just works— everything flows together,” she explains. “And at [other] times, you really have to work on separating the two.” Reflecting on the mercurial and often volatile relationship shared between coach/husband Bobby Kersee and athlete/wife Jackie Joyner Kersee, Jenn appreciates how she and Rick have made their dual relationship work. Suhr notes that occasional disagreements emerge, but cites another cause for those rare moments of friction. “I think it is more the frustrations,” she explains. “e pole vault is such a frustrating event, so then you are looking to take it out on everyone. And it just so happens that your husband and your coach are the same person,” she laughs. “So he gets a lot of the brunt of my frustrations with it. I do try to separate them the best that I can, and he does the same. But it can be difficult at times.” And so, with a new world record capping an essentially errorless indoor season, Jenn Suhr looks ahead to the challenges of the more-robust outdoor season. She feels no special pressure competing as the reigning Olympic champion and the world’s top performer. Quite the contrary. “When I was at Drake last year, it was the first time I had competed ranked as #1 in the world. And they announced that,” Suhr explains. “So I told Rick, ‘We are going to do as many meets as we can because I want to hear that,” she laughs. “en I got hurt, and I wasn’t in many meets after that. Now that I am the Olympic champion, they never will be able to take that away. It is not a yearly thing; it will be forever,” she adds with a smile. Beginning with the Drake Relays, Suhr begins what is hoped will be an outdoor march to the World Track & Field Championship meet in August. e championship site—in Moscow— arguably gives “home field advantage” to Isinbayeva. Or does it? While a predominantly Russian crowd will undoubtedly pack Olympic Stadium to roar at their vault heroine’s every clearance, the heightened expectations and building pressure leading up to the August showdown might unnerve even as great an athlete as Isinbayeva. Much can—and likely will—happen between now and the anticipated August showdown. But if Jenn Suhr could prevail in Moscow in what should be an epic pole vault battle with her Russian nemesis, Suhr’s first world championship crown—just like her Olympic victory— would be an achievement that no one could ever take away from her. And as the new indoor world record holder knows well, it would be forever.

• Summer 2013 • atf-athlete.com

Welcome to the IAAF News Page! Exclusively for the Running Network LLC * * #

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Doug Pensinger â&#x20AC;&#x201C; Getty Images for IAAF

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Brooks PRI 2013 Brooks PR Invitational Mile Early Season Showcase By Kevin Mangan, Note by Larry Eder

The concept of the Brooks PR Invitational, now in its third year, is pretty straightforward: Bring in the 10 best high school boys and girls, from the 60 meter dash to the 2-mile, put them on a fast track and let them compete. It is, in reality, the essence of our sport. For three years now, the Brooks PR Invitational has produced some hot times and some hot competitions. Take, for instance, the focal point of this article, the Brooks PR Boys’ mile. Kevin Mangan, a University of Wisconsin junior and our first intern, gives insights into the race that RunBlogRun readers expect: a review of a race by someone who loves the sport. His comments on Trevor Gilley’s move from last in 2012 to 1st in 2013, puts the race in perspective for us. Where can this young miler go? Kevin also wrote about Bernie Montoya, the 4:01 miler from the 2012 adidas Dream Mile, who blasted an 8:54 2-mile so early in the season. As Mr. Mangan noted, Montoya has the endurance, speed, and focus to become the next high school boy under 4 minutes. We plan on running more pieces from Mangan over the next few months, including a perspective on track & field in the Northwest, specifically Seattle. In the meantime, we hope you enjoy this look at the Brooks PR Boys’mile, which put Trevor Gilley on a national showcase.

Since its inaugural running in 2011, the Brooks PR Invitational has been all about showcasing. The fastest prep athletes are flown to Seattle to race on the fastest track and put on an early season showcase of who to expect big things from once outdoor season rolls around. The Dempsey is completely transformed for this meet. The infield is dark, and the only lights on are those above the track. Gone are the various field event runways and throwing cages; the focus is completely on the track. This meet sets the bar for the rest of the elite high school runners, as well those who aspire to be counted among them. These future stars of American running are surrounded by larger-than-life posters of the stars of today such as Katie Mackey, Angela Bizzarri, and Mark Wieczorek. And just like the pros of today, these prep stars are trying to make a statement during indoor track about their fitness and show their mettle for the upcoming outdoor campaign. Perhaps the biggest statement of the night was made by Trevor Gilley, who threw down a 57-second final 400 to blow away the rest of the boy’s mile field. Once he took off with about 250 meters left, nobody else could keep up and Gilley, who placed last in this race a year ago, was the first to cross the line. In a race featuring five guys with PRs under 4:10, including a 4:02 guy in Jacob Burcham, there was some serious competition. Chris All photos of the PRI Invite by Daniel Root Photography LLC 8

Marco of New Jersey set the early pace, holding a slight lead on the field with a 62-second first quarter mile. Everyone slowed down running a 66 second quarter, with Marco still holding a slight lead. Marco picked up the pace on the third quarter and maintained his lead with a 61-second lap with Burcham just ahead of the chase pack. Going into the penultimate turn, it was Marco and Burcham with Brock Baker close behind and Gilley gaining ground. Coming out of the turn with just over 200 meters to go, Gilley dropped the hammer and never looked back, quickly gaining a 10-meter lead he would never relinquish and finishing in a U.S. #1 time of 4:08. Seattle’s own Joe Hardy finished strong down the stretch to take second, just ahead of Baker. Marco and Burcham faded to 4th and 5th, respectively. True to the name and motto of the meet, in the boys’ mile there were some early season PRs resulting from putting the fastest athletes on the fastest track. Winner Gilley lowered his PR by just over a second and Baker PRed by a second in a podium-worthy effort. Other competitors showed great promise with good early season races: Hardy and Baker had great finishes. Marco and Burcham ran well but faded a bit down the stretch. Look for these guys to be able to run more complete races as the season goes on and they get more training under their belts. But with such a blistering kick to blow the competition out of the water and a PR so early in the season, the rest of the 2013 campaign looks to be very promising for Trevor Gilley. 1 2 3 4 5 6 7 8 9 10 11 12 13

Gillley, Trevor Hardy, Joe Baker, Brock Marco, Chris Burcham, Jacob Hirsh, Carl Silva, Ryan More, Conner Williams, Keith Domanic, Robert Goodwin, Sumner Gibson, Patrick Baptiste Tooley, Jean

Ft. Worth, TX Seattle, WA Murfeesboro, TN Toms River, NJ Ona, WV Brookﬁeld, WI Tuscon, AZ Ceder Springs, MI Spokane, WA Carrollton, TX Spokane, WA Bellingham, WA Portland, OR

4:08.24 4:09.88 4:09.93 4:10.43 4:10.93 4:12.01 4:12.89 4:13.52 4:16.11 4:17.10 4:17.78 4:18.16 4:24.43

Earlier in the night, the boys’ 2-mile featured another impressive show of talent, this time by Bernie Montoya, who closed in a 57-second last lap to win in an impressive 8:54. With his 4:01 adidas Dream Mile victory a year ago, Montoya may actually have the best shot of anyone in the prep ranks to break the 4-minute barrier, especially with such considerable ﬁtness so early in the year.

• Summer 2013 • atf-athlete.com

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regg Weinmann has been the Running Network’s footwear reviewer since 1998. His reviews have evolved from biannual reviews—Spring and Fall—to additional two-page reviews on specific categories such as Minimalist, Road Racers, Track & Field, Trail, Best Shoes Under $85, and Kids’ Shoes. I’m amazed how well the projects come together. The team we have—Kristen Cerer and Alex Larsen in design, Marg Sumner as proofreader, Cregg as footwear reviewer—helmed by project coordinator/editor Christine Johnson, has found a way to share an immense amount of information in an easyto-read format. In the end, content is king. The Running Network’s Shoe Reviews and features provide access to our carefully researched information on running footwear to more than 4 million readers via print, the Web, digital and mobile formats, and social media (FB and Twitter). Where is running footwear going? Here, Weinmann and researchers like Simon Bartold and Jack Daniels are in agreement: Lightweight will not be going away. Minimalism is a great tool—really, training equipment—to improve your running experience and performance. At the end of the day, the Running Network’s Shoe Reviews and features, along with our partners’ magazines, websites, and social media, are here for just one reason: to enhance your running experience and relationship with your local running community. So take a run, cool down, and then enjoy reading our 2013 Spring Shoe Review, and continue your quest for the perfect running shoe for you!

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he minimalist craze that began several years ago has worked its way through the entire running footwear industry. In the absence of industry standards, brands have developed competing definitions of minimal, as runners and retailers watch with fascination. This minimalist groundswell has resulted in entirely new brands, brands new to running, and the revitalization of several companies that, by all appearances, were defunct. No major running brand remains untouched by this new category.

Over the last several years, the Running Network has looked at Minimal shoes as a distinct category, and we reviewed them separately. However, the shoes we looked at and tested for this cross-category review made it clear that the minimalist philosophy now influences all running shoe design. Half the shoes in this review are Performance shoes, more than in any previous review. Lighter materials and the focus on geometry have redefined what constitutes a Performance shoe. Light weight used to be the primary distinction of Performance shoes. Now it’s actually the shape of the midsole that’s more important, as real performance comes from efficient biomechanics. The shoes with the best shape encourage better running form. Heel-to-toe drop—the difference between the height of the heel relative to that of the toe—has also become an important design consideration because of the efficiency of running in a lower profile shoe. One more characteristic of Performance shoes is the stack height: the amount of foam between the foot and the ground. It significantly determines comfort in Performance (and Minimal) shoes. This trend toward the minimal has affected even the heavier Motion Stabilizing and Neutral shoe categories. Most of these shoes have trimmed down, focusing on achieving their original functions with less bulk. Christopher McDougal’s 2009 book, Born to Run, was a catalyst of this Minimalist trend, but its vigorous growth continues because runners are enjoying less. Oh, they aren’t enjoying running less—they’re enjoying the feel of less on their feet. It’s a new take on the old adage, Less Is More. —Cregg Weinmann, Running Network Footwear Reviewer

Larry Eder President, Running Network LLC 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 MarathonGuide www.marathonguide.com 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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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 2013 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 © 2013 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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Introducing the Wave EVO Cursoris.

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• Summer 2013 • atf-athlete.com

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Dibaba, Cain Shine the New Balance Indoor Meet By David Hunter, excerpted from his piece on www.RunBlogRun.com

The women’s 2-mile proved to be the meet’s jewel as Tirunesh Dibaba—the Baby-Faced Destroyer—showed how she earned that nickname. Left all alone in the lead after the rabbit retired at one kilometer, Dibaba continued to churn out sub–35-second laps as the sellout crowd exhorted her onward. Reﬂecting on her world-leading winning time, Dibaba suggested in a post-race interview that faster times are ahead. “With this ﬁrst race, I am happy. But I could have run faster with better pacing—9:03 or 9:04. I would have liked to have broken the meet record, but I am OK with this,” explained the Olympic 5000 champion. “Running alone is a bit tough. When I broke the world record at 5000 meters, I had good pacemakers and that helped me.” While Dibaba sailed on to her solo win, the real race was in the chase pack. Prep Mary Cain—unfazed by Olympian competitors—ran a heady and unintimidated race. Compet-

ing gamely, track & field’s new darling put together negative mile splits to finish 3rd in 9:38.68—easily taking down Melody Fairchild’s 1991 two-mile HSR of 9:55.92. Along the way, Cain’s 3000 split of 9:04.51 also set a new HSR. Unconcerned by her spike-marked calves, an enthusiastic Cain offered an upbeat post-race assessment about her performance. “I wasn’t really keeping track of laps, so I just kind of kept going and going,” a radiant Cain confided. “I definitely felt really sharp. I felt like I was trying to stay in the race as much as I could.” Coach Alberto Salazar provided insight on his pre-race advice to his young charge. “I wanted her to compete with the other girls today. I told Mary, ‘I don’t care what your time is today. Just do the best that you can,’” explained Salazar. “‘Forget about time. Just go in and compete. Every year—if you just learn to compete—I’ll get you in better shape and you’ll just be competing at higher and higher levels.’”

• Summer 2013 • atf-athlete.com

NIKE salutes

Bernard Lagat Galen Rupp 3,000m Indoor, 7:30.16 American Record Stockholm, Sweden February 21, 2013

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2 Mile Indoor, 8:09.50 American Record New York, New York February 16, 2013

NIKE salutes

Lopez Lomong 5,000m Indoor, 13:07.00 American Record New York, New York March 1, 2013

Evan Jager Steeplechase, 8:06.81 American Record Monaco July 21, 2012

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Multiple Champions, Meet Records Dominate Final Day of New Balance Nationals By Chris Lotsbom On the final day of competition at New Balance Nationals in March, meet records tumbled and champions earned their second—and some their third—titles to conclude a historic weekend in New York City. Leading the way was New Jersey’s Union Catholic TC, which won a pair of titles on Sunday to add to their already-successful meet. By the end of competition, the small school located in Scotch Plains had three championship wins, a national record and an Emerging Elite title to their name. To begin Sunday, Union Catholic’s boys 4x200m relay won gold with a mark of 1:28.15. Made up of Jordan Jimerson, Taylor McLaughlin, Obafemi Animashaun, and Zach Ghizzone, the team cruised to victory. Though they didn’t match their meet record of 1:27.80—set in yesterday’s pre-

lims—the team was still excited. But they weren’t done yet. Less than 21⁄2 hours later, Union Catholic was again on top of the podium, as the school’s 4x400m relay won in 3:16.31. This time, Animashaun was the opening leg with Jimerson, Mike DeAngelis, and McLaughlin following. “When we get challenged, we know how to show up,” said Animashaun, the only member who was also on Saturday’s winning shuttle hurdle relay team, which set a national record. All four thought the three national championship titles put Union Catholic on the map as one of the best track & ﬁeld schools in the nation. “It’s a great accomplishment because Union Catholic’s normally known to be a distance school,” said Animashaun, noting that only about 400 boys go to the school. “But

we are making it more well rounded by showing the nation how we work, that we are dedicated, and that we can do what we set our mind to.” Union Catholic wasn’t the only one to leave the Armory with more than one gold medal. Girls 800m champion Sabrina Southerland captured her second national title by setting a new meet record of 2:03.59 to win the 800m. After going out in close to 59 seconds, Southerland surprised herself by timing under 2:05. “Basically I was just going for the win and I ended up PRing,” said the senior, who timed the second-fastest prep mark of all time. “It was really fast at 400 meters but I felt like I still had more energy left to keep going.” Southerland’s title came less than 48 hours after she captured the distance medley relay with her Benjamin Cardozo teammates.

• Summer 2013 • atf-athlete.com

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Similar to Southerland, boys’ mile winner Henry Wynne added to his distance medley relay title earned on Friday. The Staples, CT athlete timed 4:08.1 after a tremendous ﬁnishing kick. “I knew that I had a little left and that I was going to put it all on the line. Last race of the season and a national championship, there’s no reason not to,” said Wynne. Earning her second individual title of the meet was North Carolina’s Wesley Frazier, taking the 2-mile. Frazier broke the tape in 10:12.23 after going out at a conservative pace, just as she had when setting the national 5000m record on Friday. “I wanted to perform really well this weekend, and I think I did that,” she said. Edward Cheserek was another double champion, separating himself from the ﬁeld with 500m remaining to win the boys’ twomile, the 10th national crown of his career.

“It is very awesome to get that many,” said the quiet Cheserek. In the 400 meters, it was Hillhouse TC’s Precious Holmes taking the title. The senior came across the line in 53.43, adding a second gold medal to her collection. On Saturday, she was part of the sprint medley relay championship team. After being disqualiﬁed due to a false start in the 60m, Kali Davis-White won the 200 meters in a meet record of 23.48. She will attend Florida State in the fall. Also setting a meet record was Canadian Sasha Wallace, who timed 8.17 seconds in the 60m hurdles. Girls’ mile champion Elise Cranny ran a personal best of more than 15 seconds to defeat reigning champion Hannah Meier. Cranny’s time was 4:40.62, nearly 2 seconds faster than the previous meet record. In the ﬁnal event of the day, the

4x400m, the girls of Columbia TC (NJ) ran 3:42.03, shaving more than 1/2 second oﬀ the previous meet record of 3:42.67. The team was made up of Olivia Baker, Shanika Dessein, Kenya Gaston, and Cheyenne Trigg. In the ﬁeld events, no meet records were broken on Sunday. But there were some great performances, particularly in the throws. Rudy Winkler won his third national title in the boys’ weight throw with a mark of 25.45 meters. Also for the third consecutive year, Casidy Callahan from Throw1deep in Georgia won the girls’ weight throw, this time with a mark of 17.88 meters. With the indoor season concluded, athletes now turn their focus outdoors. The New Balance Nationals Outdoors will take place June 14–16 in Greensboro, NC.

American 5000m Record Holder By Larry Eder I’d seen Molly Huddle at many events over the years, but was formally introduced to her by Mark Bossardet, VP of Sports Marketing at Saucony, following her race at the 2010 AVIVA London meet. She was a little frustrated, knowing that she could run fast, but things just had not worked out. She decided to spend another two weeks in Europe to get in a fast 5000 meters. I noted then that Huddle would be a good interview subject, but left it at that. Less than two weeks later—on Aug. 27, 2010—Molly finished 9th in a very fast 5000 meters, breaking the American record with her time of 14:44.76. Victah Sailer of PhotoRun, our key photographer, had taken pictures of her midrace and it was he who told Molly, while standing in line for a hotel bus, that she had, in fact, broken the AR. For three years now, Molly’s record has stood, although Shalane Flanagan has come very close to breaking it. As I’ve said before, an American record or world record is the perfect storm. All elements must be great: the athlete’s mind, form, fitness must be top-notch, and combined with good competition, weather conditions, and a supportive crowd. All were there for Molly Huddle that day. I spent time with Molly since then, specifically in Daegu, Korea, on her birthday, when I joined her and some friends for a Korean barbeque dinner. With the end of the season that year, she displayed a wry sense of humor. Remember those races where you ran a personal best? There’s always that point, midrace for some, where you either commit or slowly admit defeat. I have a photograph that captures Molly midway in her AR race. On that wonderful evening in Brussels, nearly 3 years ago, Huddle committed and ran the AR of 14:44:76, gutting it out in a very fast race. A few weeks ago, I sent these questions, 17 in all, to a group of athletes, hoping to share their answers with readers of RunBlogRun. Molly Huddle was the first to reply. Here are her thoughts. RunBlogRun: How did you get started in the sport? Molly Huddle: I started in junior high track. Also my dad ran marathons while I was young, and I always thought he was cool!

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RBR: What was your high school experience in sports like? MH: I did a variety of sports including basketball, soccer, track and one season of cross country. I wasn’t meant to be a baller and basically just didn’t get tired easily, so running won out in the end.

• Summer 2013 • atf-athlete.com

RBR: What were your best marks in high school? MH: I ran 4:46 for the mile and 10:01 for the 2-mile in high school. (Editor’s Note: Molly’s 10:01.08 for 2 miles, set on June 14, 2002, is still a high school AR.) RBR: If you could do anything over during your college experience, what would that be? MH: I would have been a bit smarter about recovering between workouts with easy runs and sleeping more, and trying to recognize injuries before they got worse.

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RBR: What were the differences between high school and college track for you? MH: I gradually ran more mileage and slightly longer workouts in college, plus [did] some weight lifting. Although I raced less, the races were deeper and faster than high school. RBR: What were your biggest experiences in college track? MH: One of my favorite memories was finishing 3rd as a team at NCAA cross country. Also getting to run the Olympic Trials as a sophomore was really cool! RBR: How did you go pro? MH: I signed with my agent Ray Flynn and was fortunate that Saucony sponsored me right out of college. RBR: What are the biggest differences between [being] pro and elite amateur? MH: I would say the expectations are bigger for someone getting paid to run. Although both may train hard, the pro views running as a career as well as a passion. So there is pressure to perform, and maybe the pro trains and prepares with a little more seriousness and specificity and does more long-term planning because of it. RBR: What are your goals for 2013? MH: To make the world championship team, make the final, finish higher than 10th and run a fast time at some point. RBR: If you had a high school track team in front of you, what main point would you want to get across about our sport? MH: I’d say that it usually takes a long time to realize your potential in this sport, but even if you don’t run as fast as you wanted to, there are a lot of experiences to be had, confidence to be gained, and doors opened by running at the college level alone, so it’s worth striving for.

RBR: If you were not doing your event, what other event in track & ﬁeld would you do? MH: I would love to be able to sprint, especially the 400. Sanya Richards makes it look cool!

RBR: What [shoes] do you train in, and what do you race in? MH: I train in Kinvara, race in Endorphin LD.

RBR: What is your favorite event to compete at? MH: The 5000 meters—it’s what I’m used to.

RBR: What does a typical day of build-up training look like? MH: Coﬀee, watch Live with Kelly and Michael, run or tempo or track workout in a.m., nap or massage or Physio in the p.m., then an easy shorter run before dinner and maybe lifting or rehab exercises.

RBR: Do you have an inspirational quote?

RBR: What does a typical day of training look like during season? MH: Similar, just no weight lifting, and workouts are at night instead of morning.

[Since Molly didn’t reply to this question, we’ve supplied one for her. It’s from 1960 Olympic great Herb Elliott: “It is the inspiration of the Olympic Games that drives people not only to compete, but to improve, and to bring lasting spiritual and moral beneﬁts to the athlete and inspiration to those lucky enough to witness the athletic dedication.”]

RBR: Your favorite track athlete, past or present? MH: Always amazed by Deena [Kastor], Shalane [Flanagan], and Kara [Goucher] as they’ve won medals!

Special thanks to Sharon Barbano, VP Public Relations, Saucony, and to Molly Huddle, who answered the questions as I gave them to her, with honesty and thoughtfulness.

• Summer 2013 • atf-athlete.com

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• Summer 2013 • atf-athlete.com

The U.S. Indoors in Albuquerque featured some surprises. Will Leer’s wins in both the 3000 meters and the mile showed he will be formidable in 2013. Ryan Whiting’s winning shot put was also the world indoor leader. Jenn Suhr’s world record pole vault showed that the Olympic medalist should be ready for the battle of Moscow, the World Championships, to be held in Aug. 10–18. But perhaps most surprising was Mary Cain winning the senior women’s mile, illustrating to the elite women that they should never underestimate the 16-year-old phenom—she’s for real!

• Summer 2013 • atf-athlete.com

Track Spikes Summer 2013 As in most post-Olympic years, 2013 features 6 brands that are offering new products in honor of London’s champions. Though the number of brands is down, there’s still a good selection of products from which to choose. For this review, we present 6 models that we’ve tested for your benefit. Most of these shoes are designed for athletes competing at the upper levels, as well as anyone interested in the advantages afforded by technical track & field equipment. We also preview another 5 shoes (one new model, four updates). This sampling is intended as a starting point in your search for track & field excellence. As always, if you haven’t done much running in spikes recently, allow yourself time to adapt to their minimal support, structure, and cushioning. And for periodic updates, check in at www.runningproductreviews.com

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The high-end spikes from adidas have been adapted for another season, with the field event shoes receiving color-ups since London. The adiZero High Jump aims to provide the grip and support demanded by jumpers looking for maximal efforts. This update has some key changes, although it provides the same performance. The upper moves to a smooth synthetic leather, discarding the zippered shroud of the previous mesh version. Ventilation holes through the upper aid in perspiration dispersal. The tongue is gusseted and consists of a stretchy synthetic that snugs the fit. Minor reshaping in the ankle collar and a retextured polyester lining that effectively wicks moisture help provide a snug and conforming fit. The spike plate has a new spike alignment, and the outersole is now full-length sharkskin to grip even in wet conditions. The midsole, a textured compression-molded EVA, is visible through the grid of the sharkskin. Expect the quality and performance that adidas is known for in this round of the adiZero High Jump. $ Unisex 4.5–15 able synthetic leather sharkskin over Pebax spike plate

! 10.0 oz. (w/spikes, men’s 11) 7 forefoot, 4 heel; replacesheet EVA full-length CM-EVA "! full-length high jump, on synthetic surfaces

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While some brands have a complete range of high-end technical track & field shoes, over time, ASICS has broadened both upper and midpriced offerings for most events. The new Turbo Jump is a bargain-priced shoe that offers performance and durability. The upper is a closed minimesh to keep out the pit sand, with a full rand of synthetic leather for durability and support. A hook-and-loop lockdown strap across the metatarsals provides stable support through all phases of the jump. The midsole is a thin layer of sheet-cut EVA for just a touch of cushion, particularly for the triple jump. The outersole is durable, full-length carbon rubber that makes it suitable for both synthetic and natural runways. The Turbo Jump offers good performance and value for beginning jumpers at an affordable price. $ unisex 5–12,13 minimesh, synthetic leather carbon rubber

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! 8.2 oz. (w/spikes, men’s 11) 8, replaceable sheet EVA full-length, sheet-cut EVA "! horizontal jumps & pole vault, on all surfaces

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The update to the PR Sprint got its number—10.45—from a contest to determine the top 100m PR run in the shoe. The upper is synthetic leather with just a bit of stretch to it, designed to hold the sprinting foot securely. A hook-and-loop strap over the metatarsals allows for some adjustment and additional lockdown options. The 7-spike spike plate carries over, with its semirigid design allowing a good measure of spring as well as traction for synthetic surfaces. The rear foot is covered with antiskid sharkskin for additional security. The full-length midsole is sheet-cut EVA for just a bit of cushioning (little is required as races it’s used for last less than a minute). The economy of both design and price meets the requirements of modest budgets while providing better-than-expected performance. $ unisex 5–13,14,15 synthetic leather sheet EVA plate, sharkskin heel

! 5.2 oz. (w/spikes, men’s 11) full-length, sheet-cut EVA 100–400m, on all surfaces

7, replaceable thermoplastic spike

• Summer 2013 • atf-athlete.com

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The New Balance 400 takes high-level sprinting seriously. The upper combines elements from both the mesh and shroud styles. Dominating the front half is smooth, synthetic leather with its support and nonstretch character, while mesh covers the majority of the rear foot and ventilates some forefoot area as well. The lacethroat, notched for flexibility, affords security over the tongue. The full-length spike plate positions the foot forward on the toes where a fan of ridged spines supports the foot, flexes effectively, and keeps the weight down. The 8-spike plate allows a variety of traction options. The nicely executed midsole—molded ACTEVA Lite—provides just enough cushioning without mushing out the landing required for the speediest events. $ men 7–13,14; women 5.5–11,12 ! 5.8 oz. (w/spikes, men’s 11); 4.9 oz. (w/spikes, 8, replaceable synthetic leather and mesh, synthetic suede tongue women’s 8) sheet EVA full-length CM-EVA "! 3/4-length thermoplastic spike plate, sharkskin heel 100–400m & hurdles, on synthetic surfaces

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Still geared to serious distance runners, this update to the Matumbo focuses on ﬁnetuning the interface between the foot and the shoe. A new (though familiar), uniform monomesh upper breathes and drains well. The interior is minimal—the sueded ankle collar uses a whisp of foam to secure the foot—and it matters on the scale: it’s a 3.9-ounce shoe in a men’s size 11! The original Flywire is used only in the heel and the base of the eyestay to secure the forefoot; the midfoot features the thicker strands found in the Lunar family. The sculpted midsole doubles as the outersole in about half of the shoe; its toughened skin handles synthetic surfaces more than adequately. The horseshoe-shaped spike plate and thermoplastic heel insert provide plenty of traction, and stay out of the way of the racing footstrike. Its light weight, eﬃcient geometry, and unobtrusive traction earned the Zoom Matumbo 2 our Best Spike Award, Spring 2013.

BEST SPIKE SUMMER 2013

$ unisex 4–13,14,15 ! 3.9 oz. (w/spikes, men’s 11) 4, replaceable mesh, welded synthetic overlays sheet EVA full-length Phylon (EVA) "! Pebax spike plate, toughened EVA, thermoplastic sharkskin heel 1500–10,000m & steeplechase, on synthetic surfaces

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Developed with assistance from champion thrower Adam Nelson, the Unleash splits the diﬀerence between traction and speed needed in the shot put, discus, and hammer. The upper features mesh and FlexFilm nosew overlays with traditional overlays along the sides to contain the foot. A small medial midfoot support and a wide security strap further secure the foot over the sole, maximizing the transfer of speed and power to the throw. Inside is a moisture-wicking fabric and an ankle collar with foam that adapts to the contours of the foot. The full-length EVA midsole conforms to the foot for comfort. The rounded outersole has ridges for a bit of traction and control, without inhibiting the speed generated by the spin. The design successfully straddles the need for feel and speed, making the Unleash SD a good choice for throwers of all abilities. $

unisex 6–13,14,15 ! 11.1 oz. (men’s 11) mesh, welded synthetic overlays sheet EVA CM-EVA "! textured carbon rubber shot put, discus & hammer

Here’s a Quick Peek at a Few More

"&" . "& #-+ -&)# &*#..# $ men 4.5–13 unisex ! 4.9 oz. (w/spikes, men’s 11) 6, replaceable mesh, welded synthetic overlays sheet EVA full-length EVA "! full-length Pebax spike plate 100–400m & hurdles, on synthetic surfaces

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,&1#3 $ men 7–13,14,15; women 5.5–11 ! 5.7 oz. (w/spikes, men’s 11); 4.4 oz. (w/spikes, women’s 8) 5, replaceable micromesh, no-sew overlays sheet EVA full-length CM-EVA "! Pebax spike plate, sharkskin heel 1500m & up, on synthetic surfaces

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$ men 7–13,14; women 5.5–11,12 ! 5.7 oz. (w/spikes, men’s 11); 4.9 oz. (w/spikes, women’s 8) 6, replaceable mesh, synthetic overlays sheet EVA full-length sheet EVA "! thermoplastic spike plate, sharkskin heel 800m and up, on synthetic surfaces

$ women 6–12 ! 4.0 oz. (w/spikes, women’s 8) 6, replaceable mesh, synthetic overlays sheet EVA full-length sheet EVA "! combination thermoplastic spike plate, sharkskin heel 400–1500m, hurdles & jumps, on synthetic surfaces

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$ men 7–13,14; women 5–11,12 ! 6.2 oz. (w/spikes, men’s 11); 5.3 oz. (w/spikes, women’s 8) 10, replaceable mesh, FlexFilm synthetic overlays sheet EVA full-length EVA "! full-length Pebax spike plate 100–400m, on synthetic surfaces

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via email at shuz2run@lightspeed.net Copyright © 2013 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

• Summer 2013 • atf-athlete.com

2013 Prefontaine Classic: A Beautiful Day for Track & Field By Kevin Mangan

The storied Pre Classic always delivers world-class athletes and great competition, and this year, on a beautiful day, was no exception. My favorite thing about the Pre Classic is that there almost always are multiple events going on at the same time. Hayward Field allows fans an uncompromising view of all the action. I loved being able to watch Ibarguen, Dibaba, Lavillenie, and Barshim all compete at the same time. The Prefontaine Classic was 21⁄2 hours of fantastic athletics. Women’s 400 Meters The track events started with the women’s 400 meters, and the all the pre-race hype was surrounding Sanya Richards-Ross. She withdrew from last weekend’s adidas Grand Prix the morning of the meet because of concern about her newly surgically repaired foot. Richards-Ross got a loud cheer from the Hayward crowd as the field was announced at the starting line. Just after they got out of the blocks it was apparent that she had no chance at winning today. By the backstretch Amantle Montsho had already made up the stagger on Sanya and continued to add to her lead. Coming off the turn Montsho had a slight lead on Francena McCorory and closed strong to take the win in 50.01 with McCorory taking 2nd in a season’s best 50.37. Montsho has won all three Diamond League meetings so far in 2013. Postrace Thoughts: Richards-Ross finished in 53.77 with more questions than answers. She has a lot of work ahead if she wants to come back from surgery and regain her dominance over one lap. Montsho looked very strong today and will be tough to beat. But if anyone can do it, it’s the pair of Sanya Richards-Ross and her legendary coach, Clyde Hart.

Women’s 5000 meters Next on the track was the women’s 5000 meters. Whenever a world record holder is still in her prime, it’s a treat to watch her race. Such is the case with Tirunesh Dibaba, whom the meet announcer warmly called “the babyface destroyer,” referring to her devastating kick and horde of world and Olympic medals. She stuck to her MO and sat just behind the leaders until she took the lead with 600 to go, which whittled the lead pack down to three. On the Bowerman curve for the final time, Mercy Cherono tried to pass on the outside, but Dibaba held her off. Down the homestretch, Dibaba was too strong for Cherono and took the win in a world-leading 14:42.01. Dibaba closed in an impressive 60-second last lap. Kim Conley had a nice 5-second PB (15:09.57), running most of the race by herself. Men’s Steeplechase The strangest race of the day was the men’s steeplechase. The race started out with a solid 63-second first lap, went through four laps in 4:18 with a pack of eight, including American record holder Evan Jager. Going into the bell, 8:02-man Benabbad was in the lead, and Jager was sitting on Olympic

champ Ezekiel Kemboi’s shoulder in fifth. There was a huge roar from the fans on the backstretch as the race passed in front of them. Kemboi surged to the front going into the final turn and came off the turn in first. He moved outside a bit to try to make a hard-charging Kipruto go around; however, Kipruto went inside along the rail. Once Kemboi realized this, he moved back to his left, but in so doing he bumped into Kipruto, pushing him onto the infield. The crowd went from clapping and cheering to a shocked “ooh.” Nobody thought that was going to happen! Kipruto came back onto the track and got the win by .45 over Kemboi, who crossed the line wagging his finger. His finger wag appeal earned him no sympathy, as he was later DQed. Not far behind the confusion, Jager ran a strong race. He looked rather tired on the last water pit, but ran well and finished 4th in 8:08.60, 2 seconds behind his own AR. Jager had a very strong 2800 meters of steeplechase, but Schumacher will sharpen him up so he can get a nice finishing kick—the only thing he really lacked today. Women’s 1500 Meters The women’s 1500 was a two-woman race from the start, with 19-year-old Faith Kipyegon, who ran 3:56.98 in Doha, taking the early

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• Summer 2013 • atf-athlete.com

lead behind the rabbit. A little behind her was Helen Obiri and then the pack a decent ways back. The race went out quickly, in 63.69 and 2:07.66 for the first two laps. The pace slowed with a 66-second third lap. Obiri made a big move down the backstretch and quickly gained a 10-meter lead on Kipyegon that she would not relinquish. Obiri won by 2.5 seconds with the fastest time ever run on American soil, 3:58. 58. The previous mark was set by Mary Slaney in 1988. Kipyegon held on for 2nd in 4:01.08. Treniere Moser and Sheila Reid both ran new lifetime bests to finish 5th and 6th, respectively (4:02.85 and 4:02.96). Postrace Thoughts: Salazar has really revitalized Moser this season. For the past few years, she was not at all in the picture for making Team USA. But with her 4:02.85 here, she definitely is in great shape and has a great shot at making it to Moscow, especially since the USA will send four women in the 1500 with Jenny Simpson’s wild card. Morgan Uceny, who raced last week and is making progress, is going to have to work a lot harder to make the team this year than the past two seasons when she was one of the favorites in Daegu and London. As of today (early June) my picks for the women’s 1500 USA team are Simpson (defending champ—automatic bid), Moser, Rowbury, and Martinez. But if Martinez only does the 800, then I like Mary Cain’s chances: She already has the A and has shown she’s not intimidated running against the best in the world. Before this weekend, I would have picked Katie Mackey; however, she scratched from Pre, citing wanting to be “healthy for USAs.” Whatever that means, there really isn’t any room for anything more than a minor setback with the current crop of USA 1500 women. Men’s 400 Meters One of the biggest statements of the day was made by LaShawn Merritt, who earned himself some serious confidence by beating Kirani James. Merritt got out well and was

able to hold off James down the stretch to take the win in his then season best 44.32. With this win over the man who took his throne as current king of the 400, Merritt’s a step closer to reclaiming it. Women’s 800 Meters Even though she didn’t win athlete of the meet, or even her event, Mary Cain truly stole the show. She broke Kim Gallagher’s 31-yearold high school record and became the first high school girl to run under 2 minutes. She ran a smart race, coming through one lap in just under 60 seconds and ran the third 200 well. She ran much smarter than many of the more experienced women in the race. Olympic Trials champ Alysia Montaño led through 400 in 57.8. Burundian record holder Francine Niyonsaba made a huge move on the backstetch that sent her well clear of everyone else. Niyonsaba never looked back and won easily in a meet record and worldleading 1:56.72. She is looking very good so far this season. Brenda Martinez made a move of her own to go for 2nd. She was solid all the way to the finish and ran a one second PB in 1:58.18. But back to the main story. Cain battled Montaño all the way to the line and finished 5th in an impressive 1:59.51 and even beat London Bronze medalist Poistogova. In a very classy move, Montaño gave her trademark flower to Cain after the race. Postrace Thoughts: In her postrace interview with Katharine Merry, Cain noted

that she is “still a star-struck kid” in reference to running with Montaño down the homestretch. Apparently star-struck and intimided don’t go hand-in-hand because Cain showed no fear trying to chase down Montaño. One wonders how Savinova would have fared against Niyonsaba had she not had visa problems? Men’s 5000 Meters The men’s 5K went out in a solid 62 that had the field strung out early. The field stayed strung out for a while, before condensing once the pace slowed a bit around the halfway mark. The pack condensed more going through 3200; it was destined to be a kicker’s race. With 600 to go, Dathan Ritzenhein and Galen Rupp were in a good position. At the bell, the leaders were at 12:10 and it was anyone’s race. Farah and Longosiwa led going into the Bowerman curve, but Edwin Soi made a good move around the outside and led off the turn. Farah’s trademark kick wasn’t there, and Soi powered home for the win. Farah’s illness from a couple weeks ago clearly still affected his race. He looked fine for 4900m, but he couldn’t change gears down the stretch. Mo will be fine and should regain his lethal closing speed well before Moscow. The American foursome of Lagat, Rupp, Derrick and Ritz all ran well, finishing in 5th, 6th, 7th and 9th, respectively. Derrick actually lowered his outdoor PB by 20 seconds. Men’s 800 Meters The men’s 800 was Mohamed Aman’s race from the start. He was never challenged after taking an early lead and won easily in 1:44.42. It felt as if the crowd were quietly waiting for Nick Symmonds to chase down Aman coming off the final turn. It seemed they were waiting to roar once Symmonds, as he has often done at Hayward Field, made a big move over the last 100m. However, he was unable to cut down the gap,

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which left the crowd eerily not that loud. Nothing impressive in terms of time, but a smart win by Aman against good competition. London Bronze medalist Timothy Kitum held oﬀ Symmonds to take 2nd in 1:45.16. Symmonds was 3rd in 1:45.40. Postrace Thoughts: Symmonds and Solomon still need the “A” standard of 1:45.30 for Moscow. They were both less than 4/10s away at Pre. Will Rudisha be beatable when he comes back? Probably not, but the longer he’s out, the closer the rest of the world gets. Bowerman Mile The ﬁnal event at every Pre Classic is the Bowerman Mile, and the goal is always to see how many guys can break 3:50. This year’s edition was especially loaded as it featured all three 1500m medalists from both London and Daegu. The rabbits went through 880 yards in mid-1:52 with the pack a little behind. There was a big pack throughout the race and, like the 5K, it was going to take

a solid kick to win. Asbel Kiprop made a move down the backstretch to take the lead with Aman Wote trying to move around him on the final turn. Kiprop managed to hold off Wote, but Silas Kiplagat had an absolutely incredible last 50 meters to get the win. Kiprop, Wote, and Kiplagat were all under 3:50 and made for an exciting race, especially Kiplagat’s finish. Lopez Lomong (3:51.45), Matthew Centrowitz (3:51.79), and Olympic champ Taoufik Makhloufi (3:52.94) were not satisfied, finishing in 9th–11th place. Leo Manzano continues to struggle as he finished way back in last place. (For some reason unbeknownst to more than just me, he is listed as DNF on the official results; the scoreboard at Hayward Field listed him at an official time of4:00.04 after the race). Postrace Thoughts: Lomong thinks “it’s gonna be tough to make the team [for Moscow].” He isn’t sure which event will be his primary focus: “Right now I’m strong in 5000. I need to close better in the last 300 [of 1500].” With Manzano seemingly out of the picture and Wheating and Torrence only running 3:57 (in Friday night’s International Mile), Lomong’s best shot is probably at the 1500

this year. I would take Lagat and Rupp as virtual shoe-ins for the 5K, leaving one more spot. With three days between the 10K and 5K at USAs this year, I’d expect Ritz, True, and Derrick to be ready to challenge for that third spot. Centro looks to be the only thing close to a sure thing for the 1500. The one thing that might really steer Lomong to the 5K, though, is the “A” standard. He has it for the 5K, and if he doesn’t get it for the 1500, that will probably make his choice for him. After the race, Centro noted that he and the rest of the Oregon Project are just coming back from altitude training in Park City, which could explain why he was not able to run as fast as he hoped. He also noted that he is well ahead of where he was last year, and his training has been going extremely well. I would not be surprised if he is able to get on the podium at the World Championships again this season. And ﬁnally, what’s up with Leo? Brief Field Event Thoughts Lavillenie can work a crowd like no one I’ve ever seen ... The crowd really responded to the pole vault, triple jump and high jump ... Barshim might break Sotomayor’s WR sooner rather than later.

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adidas Grand Prix A Blustery Day in Big Apple Doesn’t Keep Tyson Gay, Blanka Vlasic, Jenn Suhr, Ryan Whiting from Performing! By Larry Eder

The adidas Grand Prix Meet, held on Randall’s Island at the Icahn Stadium and featuring the new speedy track made of MONDO-Super X, rose above the cold and blustery conditions, to showcase some exceptional performances. Sitting up on the top row of the media area, I spent 6 hours freezing and being buﬀetted by wind. The sun came out at the end of the meet, as the Jamaican high school girls 4x400m was run. Now that my body is thawing out, I can recall the number of ﬁne performances today and share my highlights of the meet:

Men 100 meters—Tyson Gay On Thursday, Tyson Gay told us that he was healthy—really healthy—for the first time in 5 years. In the first heat, Gay ran 10.30, with Kemar Bailey-Cole of Jamaica (10.46) and Rakieem Salaam, USA, 3rd (10.58). In heat 2, Nickel Ashmeade ran 10.20, followed by Ryan Bailey in 10.28, Keston Bledman, Trinidad (3rd, 10.29) and Nesta Carter of Jamaica (4th, 10.29). Bailey had a near-false start, but all were called back after his slip in the blocks. In the final, Gay got out well, as did Bailey and Bledman, and he took off about 50 meters into the race. Knowing that he had it won, Gay shut it down at about 80 meters, breaking the tape in 10.02. Bailey finished 2nd in 10.15. Bledman was 3rd in 10.16, and Jamaica’s Carter was 4th in 10.24. The ease with which Gay played with the field suggests that the American record holder is, in warm conditions, capable. Men’s 200 meters—Warren Weir Warren Weir ran a good turn to win the 200 meters in 20.11. Alonzo Edward of Panama ran 20.38 for 2nd, and Jeremy Dodson of the USA took 3rd in 20.65. Again, the conditions were just crazy cold.

Men’s 800 meters—Rudisha! Matthew Sherer took the ﬁeld out in 24.6

Men’s 5000 meters: Gebrhiwet Battles Wind in WL 5000 meters Hagos Gebrhiwet won the 3000 meters in Doha, Qatar on May 10 in 7:30.36, the world leader. He sealed that race with a 53.8 last 400 meters. And on May 11, he turned 19. In one of the toughest conditions for a world class 5000 meters that this writer has witnessed, Gebrhiwet took the lead at 3000 meters, leading in 7:53 (one kilometer hit in 2:41, two kilometers in 5:18), and never looked back. With the wind in his face on both sides of the track, Gebrhiwet ran a world-leading 13:10.03. Vincent Kipop Chepkok was in noman’s-land most of the race, finishing 2nd in 13:15.51. Ibrahim Jelian, the Ethiopian who won the 2011 Daegu 10,000m and then pretended he was a bullfighter, held off Ben True, 13:16.46 to 13:16.94, respectively. Juan Luis Barrios of Mexico ran 13:28.17 for fifth, and Dejan Gebremeskal of Ethiopia was 6th in 13:31.02. True ran another stellar race, showing that he’s developing into one of the most consistent world-class Americans. All of the top five look like they are ready to run close to 13 minutes. 110 meter Hurdles: Brathwaite is Back Ryan Brathwaite won the 2009 World Champs 110 meter hurdles in 2009 and since then, has battle injuries and inconsistencies. Today, Brathwaite won over a strong field, running 13:19, followed by Orlando Ortega of Cuba in 13:24, European Indoor champ

Sergey Shubenkov in 13.29 ,and Omo Osaghae in 13.49. Tough conditions show that Brathwaite may be headed in Moscow’s direction.

400 meter Hurdles: Tinsley Does It Again Michael Tinsley, the 2012 London Olympic Silver medalist, is a tough hurdler. Mr. Tinsley runs a superb ninth hurdle, setting himself up for a brilliant finish. Tinsley is on a roll, and his finish today was textbook! He caught Javier Culson, the 2011 World Champs silver medalist, and 2012 Olympic bronze medalist, and went to win in 48.43, a seasonal best. Culson, who finished in 2nd in 48.53, with Johnny Dutch, who took Culson down in a WL 48.02 last weekend in Ponce, was 3rd.

Triple Jump: Compaore Upsets Taylor The triple jump was held in hellacious conditions. Benjamin Campaore of France, a strong jumper, won it in 16.45m. American Christian Taylor managed to finish just a scant 0.03 behind Campaore, with Gaetan Saku Bafuanga Baya of France, jumping 16.15m. If conditions had been better (and warmer), this writer believes we would have seen some keen triple jumping since Icahn Stadium has a fast runway. You might remember that France’s bad boy of the triple jump, Teddy Tamgho, flew 17.98m here in 2010. Men’s Shot Put: Whiting Knows It Ryan Whiting just blew the snot out of the field in Doha with his monster-making 22.28 meter throw on May 10. “I was not surprised by that, as I had thrown a 22.58m throw in workout, which is a workout personal best,” noted the affable Whiting. Whiting won here today, making short work of the field with a throw of 21.27m, again in just blustery conditions. This day was not a Winnie the Pooh blustery day— these were conditions where one’s hat blew off, where bags blew across the track on www.PhotoRun.net

Men’s 400 meters x 2—Mance Wins Over Borlee and Wariner In the ﬁrst race, Jamaica’s Mario Forsythe won in 46.65 in, yes, windy conditions. In the second race, Jeremy Wariner showed that he is rounding into shape, as Joshua Mance ran him down in 45.59. Kevin Borlee of Belgium was 2nd in 45.71, and Wariner was 3rd in 45.72, after having a bit of a lead with 100 meters remaining.

and 50.34, and the best pacer in the world led through 500 meters. Then David Rudisha battled the wind as he ran 1:45.15, winning by a second over Andrew Osagie of Great Britain (1:46.44) and Timothy Kitum of Kenya (1:46.93). Mbluaeni Mulaudzi of South Africa was 4th in 1:47.46. Erik Sowinski was battling up the straightaway when he got into a tussle with a group of hard-ﬁnishing 800 meter runners. Welcome to the big times, Erik. Rudisha has shown, both in Doha and here in New York, that he’s ready to roll. Let’s see how it goes in Eugene next week. Rudisha’s long, elegant stride was barely seen today as he was battling the winds more than the ﬁeld.

one occasion, and sponsor signs were knocked around. Reese Hoﬀa of the U.S. was 2nd in 20.69m, with Cory Martin 3rd in 20.60, Joe Kovacs 4th in 20.46m. Polish giant Tomasz Majewski, a two-time Olympic champion, is rounding into form with his 20.11m for 6th place. I missed seeing Christian Cantwell out here. Hope he’s ready to roll in Des Moines. Women 100 meters Aileen Bailey of Jamaica posted a 11.37 for the win, followed by a trio of Americans: Mikele Barber 2nd in 11.39, LaKeisha Lawson in 3rd in 11.44 and Tianna Madison Bartoletta in 4th in 11.52. 200 meters—VCB Rules Veronica Campbell-Brown ran that turn like she owned it, and she does, winning in 22.53, her seasonal best. Anneisha McLaughlin of Jamaica was 2nd in 22.63. Shalonda Solomon of the U.S. ran 22.91 for 3rd and Sherone Simpson ran 22.96 for 4th and DeeDee Trotter, Bronze medalist from London in the 400 meters, ran 23.03. I asked Campbell-Brown what makes her come alive when she hits the turn. “I am just blessed. I love that race,” said VCB, smiling during the pre-event press conference. Now she can focus on the Jamaican Champs, where she wants to make the 100 meters. 400 meters In race 1, Patricia Hall of Jamaica ran 51.85 for the win. Shana Cox of GBR ran 52.01 for 2nd and Shericka Williams of Jamaica was 3rd in 52.15. In the second race, Amantle Montsho broke the meet record with her smooth run, hitting 49.91 for the win. Natasha Hastings ran 50.24 for 2nd, with Francena McCorory 3rd in 51.06. Christine Ohuruogu, the 2007 WC and 2008 Olympic champ at 400 meters, was 6th in 52.08. Not running was Sanya Richards-Ross, who was planning this as her ﬁrst race of the season. We have not heard, but conjecture is that Coach Hart probably pulled her out due to the bad conditions.

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1500 meters: Aregawi Wins, Martinez Runs Strong Race Sweden’s Abebe Aregawi is having a great year, winning the European Indoors in March and then running 3:56.60 in Doha, with four women under 4:00.71 and 10 under 4:05.62. Once the rabbits left the race, Aregawi and Hellen Obiri duked it out. The pace was 67.79, 2:13.79, and the bell was hit in 3:04.50. Running her last lap in just under 60 seconds, Aregawi won in 4:03.69, holding off Obiri of Kenya, who finished in 4:04.84. Running a brilliant last 150 meters, Brenda Martinez continued her great racing, taking 3rd in 4:06.25. Nancy Lagat of Kenya was 4th in 4:06.57, and Shannon Rowbury, who ran a smart, tactical race, took 5th in a seasonal best of 4:07.36. Sheila Reid of Canada was 6th in 4:07.47 and Morgan Uceny finished 6th, in her seasonal best of 4:08.49. Aregawi is going to be difficult to beat in Moscow, and she just adds to her mantle with races like this, run into headwinds and in very cool conditions. 3000m Steeplechase—Chepkurui Wins The steeplechase is said to have been inspired by messengers running over hill and dale. The barriers are not only a physical challenge, but without the careful management of one’s strength and the tactical use of speed, one can become lost in this race. Lydia Chepukurui is a yeoman hurdler. She keeps her cool and then starts to build some room between herself and the field. Today, in rough conditions, Chepkurui won in 9:30.82, by 3 seconds, over Ethiopia’s Etenesh Diro (9:33.76) and Sofia Assafa (9:33.41). Running her guttiest race in several years, Bridget Franek placed 4th in 9:35.42. Stephanie Garcia finished 9th in 9:45.78, followed by Oxy steeple winner Ashley Higginson in 10th (9:49.30), and Sara Hall 11th in 9:54.88. High Jump—Vlasic Opens, Wins In her first competition in 20 months, Blanka Vlasic cleared six straight heights, using six straight jumps, before finally winning at 1.94m. She made three failed attempts at 1.97m. But Blanka is back, smiling, dancing, and enjoying the crowd, secure in the knowledge that they remember her. European Indoor Silver medalist Emma

Green Tregaro was 2nd here, clearing 1.91m. Briggitta Barrett, who left Arizona at 4:15 am, arriving just before the meet, finished 3rd in 1.91m. But the story here was Vlasic who, after having her ankle reconstructed and foot rebuilt, is jumping once again, hoping to soar above the clouds. Pole Vault—Suhr Survives Jenn Suhr is fit, and she’s ready to jump high. The key is stay healthy and find some conditions where she can jump high. How bad was the vaulting today? Well, there were 11 vault attempts before 4.23m was cleared for the first time. Angelica Bengstton of Sweden didn’t clear a height. Silke Spiegelberg did not start. It came down to Yarisley Silva of Cuba, Fabiana Murer of Brazil and Jenn Suhr duking it out. Suhr cleared 4.63m on her second attempt and the event was won. Silva had saved one attempt for 4.73m and did not make it, relegating her to 3rd. Suhr did not make 4.73m, due to bad conditions, but she did get the win and, perhaps even more importantly, didn’t get hurt. How things have changed. In 2005 Suhr, without a manager but with a clearance at 15 feet, couldn’t get into this meet. Now, she is the Olympic Gold and Silver medalist in the pole vault. Long Jump Brittney Reese had a bad day at the office: foul, 5.99m, and foul. She finished 8th. Janay DeLoach Soukup won the whole ball of wax, with a jump of 6.79m in cold and windy conditions. Shara Proctor of Great Britian took 2nd, with 6.72m and Eloyse Lesuer of France in 3rd with 6.67m. Discus Throw This was the Sandra Perkovic show. Proving she throws well no matter what the weather, the Croatian discus superstar threw 68.48m today, to win by 7 meters over Gia Lewis-Smallwood of the U.S. Javelin Christina Obergfoll of Germany blasted the javelin into a nice place, with her 65.33m throw. Following her were Maria Abakumova of Russia, who threw 64.25m for 2nd, and Kimberly Mickle of Australia, who was 3rd in in 63.93m.

Summer training is the key to success not only in cross country next fall, but also to the following spring’s track season. The keys are to build yourself up, both physically and mentally. We at AO met with the folks at Saucony to help promote this summer mileage program. Here's what we're going to do: We'll provide you with 12 weeks of summer and fall training, taking you through the first month of your season in this training program. We'll also provide you with fine-tuning suggestions each and every week on www.atf-athlete.com, beginning the week of July 1. We’re also publishing this piece in American Track & Field, Athletes Only, and California Track & Running News. After your track season ends, take a couple weeks’ break. Instead of running, consider checking out the movies and books you missed during school and training. Remember, your summer training program is to build you up and prepare your body and spirit to handle the hard racing and training that come in the fall. This can only happen if you allow your body to rest, and find outlets from your regular training regimen. If you really need to run during this break, then do no more than four easy runs a week, no longer than 40 minutes each. Your body and spirit need a break. Once you’ve had your break, consider the program below.

Support Your Training With Good Habits

Week 1: Summer Training Begins

nGEAR It’s a good idea, if possible, to rotate between two pairs good training shoes. Most training shoes last about 12–16 weeks with your level of training. If you’re in the market for a new pair, go at the end of the day when your feet are at their largest. Be patient and take your time. You may need to try on 5–7 pairs to see what works best for you.

Goals: This week, we’ll get you on the road to a good summer of training. Workouts include a long run, a tempo run, and some moderately-paced runs. Don't worry about pace these ﬁrst two weeks. Just get out there, have some fun, and get into the habit. Workouts always begin with a warm up—some gentle stretching of major muscle groups and a bit of light jogging. Always end with a similar routine for your cool down.

nWATER Make sure you’re hydrating yourself with 8–10 glasses of water a day. Sports drinks and juice are also possibilities. Drink coﬀee, tea, and carbonated sodas sparingly.

MONDAY Warm up. 35–40 minutes easy running. Cool down.

nFOOD You have to fuel the engine. To do that, you have to get the proper amount and proper types of food into your system. Fruits, vegetables, whole grains, pasta, modest amounts of ﬁsh, chicken, and beef make sense. For snacks, try an apple and peanut butter. Nuts are good. Pizza, tacos, and the trip to fast food places are ﬁne, as long as you're not doing it every day!

TUESDAY 1-mile Warm up. Tempo run. 1-mile Cool down. Here's how the tempo run works: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. For example, if you can run 19 minutes for 5K (6:10 pace), add 30 seconds, for a tempo run at a 6:40-per-mile pace.

nSLEEP. Yes, sleep is important. I know you can text all night or check out the newest game on X-box, but it will aﬀect your training. Is that a trade-oﬀ you want to make? Get 8–10 hours of sleep a night and try for a 20–30 minute nap several days a week.

WEDNESDAY Warm up. 35–40 minutes easy running. Cool down.

nGROUP OR SOLO TRAINING OR A COMBINATION? Some people like to train by themselves most of the time, but ﬁnd that a group run helps them get through the harder/longer runs. Figure out what works for you, your training style, and your schedule. nINSPIRATION Books and music are great ways to get inspired. Some of our favorites books are Once a Runner; The Irishmen Who Ran for Britain; The Lonely Breed; A Cold, Clear Day; and Self-Made Olympian. We will post our partner’s, the Shoe Addicts, running music lists to inspire you! nGOALS Do you want to make the top 7? Improve your times at your league and section meets? Do you want to race better over the second half of the course? Think about these things now, write them on a card and tape them up where you can remind yourself everyday what you’re training for.

THURSDAY Warm up. 1 mile easy. Run 200 yards uphill, 200 yards level, then jog downhill 200 yards. Repeat the series once (for a total of two repeats). 1 mile easy. Cool down. FRIDAY Warm up. 35–40 minutes easy running. Cool down. SATURDAY Oﬀ. Easy walk or bike ride. SUNDAY Long, easy run on grass or dirt, 45 minutes, easy, easy! One Last Thought: Make sure that you run on a variety of surfaces—dirt, grassy ﬁelds, sand, road, track. It’s good for the feet, and lets you use your feet in a healthy manner.

For Weeks 2–12, check out www.runblogrun.com While you’re there, you can sign up for our free daily newsletter! Questions? Email me at larry@runningnetwork.com

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