Athletes Only by Fortius Media Group LLC (Running Network)

Volume 15, Number 4, Winter 2010-11

• 2010 All-America Teams • 2010 Nike Cross Nationals • 2010 Footlocker Cross Country Championships

Photos courtesy of Nike Cross Nationals

Permit #50 Fort Atkinson, WI

PAID PRST STD U.S. Postage

DESTROY YOUR MARK IN THE NIKE SUPERFLY. RUN UNLEASHED. NIKETF.COM

• WINTE Publisher’s Comments Welcome to Athletes Only! This is our cross country–focused issue! We have coverage of the Footlocker champs and Nike NXN. Both were critical end-ofseason events for the top high school cross country runners in the world. You are part of the largest high school sport in the nation! Athletics, which includes cross country, indoor track and field and outdoor track and field had over 1.6 million of the 7.8 million high school athletes participating in 50 states in 2010. We have included reviews of the new 2011 track spikes and to provide some inspiration, the 2010 All-America teams and best marks ever for high school indoor track athletes.

ON THE COVER: Arcadia Cross Country Club

CONTENTS Roy Stevenson: Nutrition All American Teams by Andy Ferrara 2010 Nike Cross Nationals Note by Larry Eder 2010 Footlocker Cross Country Championships Note by Larry Eder Year End Wrap up - Shoes 2010 by Cregg Weinmann

Make sure that you check out the results of two events this indoor season–the Brooks PR invitational on Feb. 27 (watch for coverage on runblogrun.com), and the New Balance Indoor Champs, March 11–13. Both should have some great performances!

Teaching Correct Strength Technique to Young Athletes By Roy Stevenson

Watch for our Spring (April) and Summer (June) issues and if you have something or someone that you would like us to cover, please email me at larry@runningnetwork.com.

Book of the Year James Dunaway

Race Specific Training for Teenage Distance Runners By Roy Stevenson

Focus on your training this spring, and I hope to see you at a track meet! P.S. For daily updates, please check out www.atf-athlete.com

Larry Eder Nike Cross Nationals, photo courtesy of Nike

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

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.

• WINTER 2011 • atf-athlete.com

Maximum Nutrition for the Young Track and Field Athlete By Roy Stevenson

Hundreds of books, filled with conflicting information, have been written about diet and nutrition, so it’s no wonder that many teenagers have questionable diets. And the field of sports nutrition has more than its share of myths and poor dietary practices. Most nutritionists who work with teenagers usually find several things at fault with the diet of every one of their young clients, and teenage athletes are no exception. In fact, many young track and field athletes perform poorly, without even being aware that it is nutritional errors causing the slump. Teen athletes are putting their health at risk by not paying attention to their nutrition because they are facing tremendous growth spurts on top of the energy requirements for track and field. Here’s some sports nutrition advice you can pass along to your teen athletes that will cover the basics, and hopefully result in them making a few changes for the better to their diet. I’m going to sound like your grandmother here, but teens should realize several things about their diet. First, teens tend to be repetitive about their food choices, so the food they eat generally remains constant over the months. Sadly, their diet has far too much highcalorie, low-nutrient density foods, and is usually missing important foods necessary for sports performance and recovery. Combine these errors with poor nutritional habits such as missing breakfast, not snacking before training, and not drinking enough fluids, and you have a recipe for underperformance, no matter what event the teen competes in.

Eat a varied and balanced diet. Teens (and by proxy, their parents) should consume a varied and mixed diet, and avoid the fad foods of the latest fad food diet published in a magazine. Foods that should be on your weekly list should include dairy products (milk, cheese, yogurt, butter); meats (beef, poultry, pork, cold cuts); fish (canned tuna and fresh); eggs; grain products (whole wheat bread, pancakes, bagels, pasta, rice, crackers); cereals (non sugared); fruits (all varieties); vegetables (all varieties); and healthy snacks (healthy, low-sugar sports bars).

Eating from these lists will ensure adequate energy for training and nutrients for repair and growth of muscle, tendons, ligaments, and bones. It boils down to an emphasis on carbohydrates and moderate amounts of protein and low fat foods.

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Avoid high-calorie, low-nutrient-density foods. They are easy to identify, and you don’t need to be a nutritionist to see that Snickers bars and most junk foods fit these categories. The trick is to substitute appetizing foods for junk foods so that teenagers will consume them instead. Eating lower-calorie, high-nutrient-density foods (such as vegetables and fruit) will also provide the important vitamins and minerals that regulate tissue growth and repair. Focus on more calories during high-volume training. Athletes doing strength training may need additional high-protein, low-fat foods. During conditioning phases, the athlete will need a higher intake of calories and fluid. Eat breakfast! This should have a mix of carbohydrates, proteins and fats, and provide between 25% and 33% of the day’s calories. If teens complain that they can’t stomach breakfast, have them try it for 2 weeks, and they’ll find that their stomach quickly adjusts. They’ll also feel more alert in class and have more energy during the day. Avoid sugary and caffeinated foods and drinks like the plague. I write this story from Seattle, the spiritual coffee capital of the world, and have never seen so many anxious, jittery and wired people in my life. The teenage years are way too early to get hooked on caffeine and sugar. Neither of them has any redeeming value to athletes, and may have some negative effects on athletes. Eat healthy snacks through the day and drink constantly. Teenagers have a deep addiction to the latest generation of “high energy” drinks such as Red Bull and its imitators. These drinks are expensive and do not benefit the athlete in any way, except provide a rapid sugar and caffeine release. The other ingredients are questionable at best, and the research on them is scant and wanting. Drink watered-down sports drinks and water, and avoid the sickly-sweet, sugary ones. Photorun.net

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2010 Athletes Only Magazine Boys’ High School All-America Track & Field Teams as selected by Andy Ferrara Picking a high school all-America team is not an easy task. America is a big country and the season stretches from February to June. e problem is the season does not extend that long for anyone. Different parts of the country start and finish at different times. e 50 state meets are spread out over a 7-week period. While it would be nice to have head-to-head competition decide all the selections, it is not really practical. e postseason all-star meets, USATF Junior Nationals and Junior Olympic meets come long after the high school season is over in many parts of the country. Every year outstanding athletes choose to end their seasons after their state championships. Some of these post-season meets name all-America teams based on places won at the meet. If you do not compete there, you cannot possibly earn that status. At the same time there are athletes, for a variety of reasons, who do not compete for their high school yet enter these meets. ey are accorded all-America status. In selecting this All-America team, the greatest emphasis was placed on the regular high school season and state championships. An athlete had to represent and be a part of their high school team. is is first and foremost a high school All-America team. If you do not compete for your high school, in high school meets, against other high school students, it is hard to justify inclusion on a high school All-America team. e hammer throw presents a special situation. Only Rhode Island contests the hammer throw as part of the regular schedule of events. As a result of the limited compe-

tition across the nation, meets outside the high school scope were used to determine selection. e javelin throw also has limited participation across the nation. At the present time only 17 states have the javelin as part of the schedule of events contested. With this in mind, post-season results were also given additional weight in the selection of javelin athletes. In all events, consistency, high level marks, and success at the state championships was emphasized. In a few events, competition within a state was so good that finishing second also earned All-America status. Many states contest their state meets by school size. ese go by several names, class, division, group, etc. A small number of states bring the class winners or medalists together in a meet of champions (MOC). In these cases of multi-division meets, the “best” of the state champions were considered. Fortunately there are many regular season competitions to support an athlete’s credentials. e United States has a robust and vibrant high school track and field history. ere are many outstanding athletes competing across this nation each year. I have selected six in each individual event for special recognition. ere are others that might have been picked and would be just as deserving. After careful analysis and thought these are my choices. All athletes are listed alphabetically on either the first team or the second team. No other distinction is made between athletes. Marks listed for each athlete are their season bests. If an athlete’s mark made the alltime Top Ten list the place is noted.

100 METERS First Team Keenan Brock (Carver, Birmingham, AL), senior, 10.37, AL 5A state champ. Sheroid Evans (Dulles, Sugar Land, TX), junior, 10.39, TX 5A state champ. Remontay McClain (Covina, CA), junior, 10.35, CA state champ. Second Team Marvin Bracy (Boone, Orlando, FL), sophomore, 10.42, FL 4A state champ. Miles Shuler-Foster (Long Branch, NJ), junior, 10.39, NJ MOC winner. Darrell Wesh (Landstown, Virginia Beach, VA), senior, 10.42 VA 3A state champ.

800 METERS First Team Chris FitzSimons (Hamden, CT), senior, 1:48.83, CT class LL & open state champ. Sean Krinik (Valencia, Placentia, CA), senior, 1:48.20, CA state champ, equal 8th best all-time. Tom Mallon (Central Bucks South, Warrington, PA), senior, 1:49.01, PA 3A state champ. Second Team Matthew Bevil (Ft Walton Beach, FL), senior, 1:50.11, FL 3A state champ. Greg Dotson (Burbank, CA), senior, 1:49.40, CA state runnerup. Mike Quercia (Marcellus, NY), senior, 1:50.27, NY state champ.

200 METERS First Team Sheroid Evans (Dulles, Sugarland, TX), junior, 20.82, TX 5A state champ. Remontay McClain (Covina, CA), junior, 21.00, Ca state champ. Benjamen McRoy (Lakeland, FL), senior, 20.93, FL 3A state champ. Second Team Michael Bellamy (Charlotte, Punta Gorda, FL), junior, 21.12, FL 3A state runnerup. Brady Gehret (Altoona Area, Altoona, PA), senior, 21.12w, 21.23 PA 3A state champ. Zamir Thomas (Snyder, Jersey City, NJ), junior, 21.19, NJ MOC winner. 400 METERS First Team Brady Gehret (Altoona Area, Altoona, PA), senior, 46.39, PA 3A state champ. Josh Mance (Don Lugo, Chino, CA), senior, 45.90, CA state champ. Robert Woods (Serra, Gardena, CA), senior, 46.17, CA state runner-up. Second Team Michael Berry (Rainier Beach, Seattle, WA), senior, 46.81, WA 3A state champ. Hugh Graham (Northwestern, Miami, FL), junior, 46.82, FL 4A state champ. Brycen Spratling (Webster-Schroeder, Webster, NY), senior, 46.81, NY state champ.

1500m/1600m/MILE First Team Alex Hatz (Fayetteville-Manlius, Manlius, NY), senior, 4:08.09(mile), NY state champ. Elias Gedyon (Loyola, Los Angeles, CA), junior, 3:47.65(1500m), CA state champ. James Rosa (West Windsor-Plainsboro North, Plainsboro, NJ), junior, 4:07.70(mile), NJ MOC winner. Second Team Kirubel Erassa (Grayson, Loganville, GA), senior, 4:08.24(1600m), GA 5A state champ. Ben Johnston (North Central, Spokane, WA), senior, 4:06.54(1600m), WA 3A state champ. Isaac Presson (Asheville, NC), senior, 4:08.46(mile), NC 3A state champ. 3000m/3200m/2 MILE First Team Jeremy Elkaim (Livingston, NJ), junior, 8:46.08(3200m), NJ MOC champ. Jake Hurysz (Eastern Alamance, Mebane, NC), senior, 8:49.76(3200m), NC 3A state champ. Joe Rosa (West Windsor-Plainsboro North, Plainsboro, NJ), junior, 8:44.06(2mile) NJ Group 3 champ, 8th all-time, junior class record.

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Second Team Tyler Anyan (Brookwood, Snellville, GA), senior, 8:55.86(2mile) GA 5A state champ. Matt Mizereck (Leon, Tallahassee, FL), senior, 8:55.75(3200m), FL 3A state champ. Sam Pons (South Pasadena, CA), junior, 8:55.40(3200m), CA state champ. 110 METER HIGH HURDLES (39") First Team Jonathan Cabral (Agoura, Agoura Hills, CA), junior, 13.70, 13.54w, CA state champ. Eddie Lovett (Palm Beach Lakes, West Palm Beach, FL), senior, 13.46 FL 3A state champ, equal 18th all-time. Tyler Stephenson (Lancaster, TX), senior, 13.81, 13.63w, TX 4A state champ. Second Team Kendall Hayes (Lancaster, TX), senior, 13.73, 13.64w, TX 4A state runner-up. Kenneth Minkah (DeSoto, TX), junior, 13.62, TX 5A state champ. Roy Smith (Northwestern, Miami, FL), senior, 13.69, FL 4A state champ. 300 METER HURDLES (36”) First Team Pablo Alvarez (Belen Jesuit Prep, Miami, FL), senior, 36.73, FL 3A state champ. Sir’Paul Jones (Monroe, Albany, GA), senior, 36.60, GA 3A state champ. Cody Riggs (St Aquinas, Ft Lauderdale, FL), senior, 36.44, FL 4A state champ. Second Team Camilo Calderon (Cypress Creek, Orlando, FL), senior, 36.85, FL 4A state runner-up. Greg Coleman (Warren, San Antonio, TX), junior, 36.86 TX 5A state champ. Ronald Frasier (Jesuit, Carmichael, CA), senior. 36.89 CA state champ. HIGH JUMP First Team Tanner Anderson (East Burke, Connellys Springs, NC), senior, 7’ 3.25”, NC 2A state champ, equal 27th all-time. Jonathan Christensen (Southmont, Crawfordsville, IN), junior, 7’ 1”, IN state champ. David Smith (Lovejoy, Hampton, GA), senior, 7’ 4.25”, GA 5A state champ, equal 12th all-time. Second Team James Harris (Lanett, AL), senior, 7’ 3.25”, AL 2A state champ, equal 27th all-time. Justin Hunter (Ocean Lakes, Chesapeake, VA), senior, 7’ 3”, VA 3A state champ. Maalik Reynolds (Westminster, Atlanta, GA), senior, 7’ 2.5”, GA 2A state champ. POLE VAULT First Team Paul Malquist (Gainesville, GA), senior, 16’ 9”, GA 3A state champ. Logan Pflibsen (Streator Township, Streator, IL), senior, 17’ 2”, IL 2A state champ. Michael Woepse (Mater Dei, Santa Ana, CA), senior, 17’ 6”, (4 17' meets before hurt), equal 17th all-time. Second Team Andrew Irwin (Mt Ida, AR), junior, 17’ 0”, AR 2A state champ & MOC winner. Jonathon Juilfs (Sheldon, Eugene, OR), junior, 17’ 0.75”, OR 6A state champ. Jordan Yamoah (Arlington, LaGrangeville, NY), senior, 16’ 6”, NY state champ. LONG JUMP First Team Rusty Borne (South Lafourche, Galliano, LA), senior, 24’ 8.5”, LA 5A state champ. Justin Hunter (Ocean Lakes, Virginia Beach, VA), senior, 25’ 8.75”, VA 3A state champ, 22nd all-time. Carlton Lavong (Methacton, Norristown, PA), senior, 24’ 8.5”, PA 3A state champ. Second Team Corey Crawford (Indian Hills, Oakland, NJ), senior, 25’ 0.5”w, NJ Group 2 state champ & MOC.

Marquis Dendy (Middletown, DE), junior, 24’ 5.25”, DE Div1 state champ & MOC. Mark Jackson (Taylor, TX), senior, 24’ 8.25”, TX 3A state champ. TRIPLE JUMP First Team Marquis Dendy (Middletown, DE), junior, 52’ 7.25”, DE Div1 state champ & MOC, 15th all-time. Mark Jackson (Taylor, TX), senior, 51' 5.75", TX 3A state champ. Kentrell Sanders (South Dade, Homestead, FL), senior, 51’ 4”, FL 4A state champ. Second Team Kasen Covington (Capital, Boise, ID), senior, 52’ 4”w, 49’10.5”, ID 5A state champ. Justin Hunter (Ocean Lakes, Virginia Beach, VA), senior, 50' 8.25", VA 3A state champ. Carlton Lavong (Methacton, Norristown, PA), senior, 51’ 0”, PA 3A state champ. SHOT PUT First Team Dustin Brode (Canfield, OH), senior, 71' 7.5", OH Div1 state champ, 11th all-time. Davis Fraker (McIntosh, Peachtree City, GA), senior, 68’ 6”, GA 4A state champ. Nick Vena (Morristown, NJ), junior, 72’10.5”, NJ Group 3 state champ & MOC, 5th alltime, junior class record. Second Team Sam Crouser (Gresham, OR), senior, 66’ 4”, OR 6A state champ. Dominic Filiano (LeBanon, NH), senior, 64’ 1”, NH state champ & NEng champ 64' 1". Cody Riffle (St Johns Jesuit, Toledo, OH), senior, 68' 7.75", OH Div1 runner-up. DISCUS First Team Willy Irwin (Clovis East, Clovis, CA), senior, 208’ 10”, CA state champ. Cody Riffle (St Johns Jesuit, Toledo, OH), senior, 203’ 5”, OH Div1 state champ. Justin Welch (Eastwood, Pemberville, OH), senior, 202’ 0”, OH Div2 state champ. Second Team Samuel Mattis (East Brunswick, NJ), sophomore, 197’ 3”, NJ Group 4 state champ & MOC. Marcus Popenfoose (Huntley, IL), senior, 202’ 4”, IL 3A state champ. Alexander Thompson (Winnebago, IL), senior, 201’ 6”IL 1A state champ. HAMMER THROW First Team Alec Faldermeyer (Minisink Valley, Slate Hill, NY), senior, 235' 0", 9th all-time. Davis Fraker (McIntosh, Peachtree City, GA), senior, 224' 8". Justin Welch (Eastwood, Pemberville, OH), senior, 245' 4", 4th all-time. Second Team Jordan Arakawa (Capital, Olympia, WA), senior, 218' 3". Brad Bolton (El Toro, Lake Forest, CA), junior, 225' 8". Greg Skipper (Oregon City, OR), junior, 223' 8". JAVELIN THROW First Team Sam Crouser (Gresham, OR), senior, 255’ 4”, OR 6A state champ, National Record Derek Eager (Tahoma, Covington, WA), senior, 229’ 5”, WA 4A state champ, 10th alltime. Johann Swanepoel (Shawnee Mission South, Shawnee Mission, KS), senior, 238’ 4”, KS 6A state champ, 3rd all-time. Second Team Devin Bogert (Tomball, TX), junior, 221’ 8”, 19th all-time. Kyle Quinn (Somerset, MA), junior, 217’11”, MA Div3 state champ. Kaleb Zuidema (Midland Park, NJ), junior, 224’ 1”, NJ Group 1 state champ & MOC, 14th all-time.

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2010 Athletes Only Magazine Girls’ High School All-America Track & Field Teams as selected by Andy Ferrara 100 METERS First Team Octavious Freeman (Lake Wales, FL), junior, 11.16, 11.11w, FL 2A state champ, equal #5 all-time. Myasia Jacobs (Paramus Catholic, Paramus, NJ), sophomore, 11.44, NJ np-A group champ & MOC. Ashton Purvis (St Elizabeth, Oakland, CA), senior, 11.17, CA state champ, equal #8 all-time. Second Team Dezerea Bryant (Bradley Tech, Milwaukee, WI), junior, 11.59, 11.50w, WI Div1 state champ. Ashley Collier (Dunbar, Ft Worth, TX), senior, 11.66, 11.37w, TX 4A state champ. Jenna Prandini (Clovis, CA), junior, 11.34, CA state runnerup, equal #23 all-time. 200 METERS First Team Dezerea Bryant (Bradley Tech, Milwaukee, WI), junior, 23.51, 23.37w, WI Div1 state champ. Octavious Freeman (Lake Wales, FL), junior, 23.24, 23.19w, FL 2A state champ. Ashton Purvis (St Elizabeth, Oakland, CA), senior, 22.90, CA state champ, equal #9 all-time. Second Team Jessica Davis (Highland, Palmdale, CA), senior, 23.42, CA state runnerup. Olivia Ekpone (NW, Germantown, MD), junior, 23.75, 23.64w, MD 4A state champ. Christi Udoh (Westbury, Houston, TX), senior, 23.62, TX 4A state champ. 400 METERS First Team Kendall Baisden (Detroit Country Day, Beverly Hills, MI), freshman, 52.59, MI Div2 state champ. Chimere Ezumah (Serra, Gardena, CA), frehman, 52.97, CA state champ. Robin Reynolds (Jackson, Miami, FL), sophomore, 53.48, FL 3A state champ. Second Team Diamond Dixon (Westside, Houston, TX), senior, 52.92, TX 5A state champ. Briana Nelson (Mann, Greenville, SC), senior, 53.14, SC 3A state champ. Chizoba Okodogbe’ (Deer Valley, Antioch, CA), senior, 53.06, CA state runnerup. 800 METERS First Team Laura Roesler (South, Fargo, ND), senior, 2:04.34, ND 1A state champ. Amy Weissenbach (Harvard-Westlake, North Hollywood, CA), sophomore, 2:07.52, CA state champ. Ajee Wilson (Neptune, NJ), sophomore, 2:04.18, NJ group3 champ & MOC, #13 all-time. Second Team Savannah Camacho (Templeton, CA), sophomore, 2:07.73, CA state runnerup. Brittney Jackson (Columbia, Maplewood, NJ), senior, 2:08.17, NJ group4 champ & MOC runnerup. Kimberly MacKay (Kellenberg, Uniondale, NY), junior, 2:07.75, NY state champ. 1500m/1600m/MILE First Team Shelby Hayes (Winter Park, FL), senior, 4:43.00(1mile), FL 4A state champ, #26 all-time. Cory McGee (Pass Christian, MS), senior, 4:27.98(1500m), MS 4A state champ. Madeleine Meyers (Northwest, Seattle, WA), sophomore, 4:41.93(1mile), WA 1A state champ, #15 all-time. Second Team Katie Flood (Dowling Catholic, West Des Moines, IA), senior, 4:44.50(1mile), IA 4A state champ.

Goethals (Rochester, Rochester Hills, MI), senior, 4:43.05(1600m), MI Div1 state champ. Emily Lipari (Roslyn, Roslyn Heights, NY), senior, 4:24.37(1500m), NY state champ. 3000m/3200m/2 MILE First Team Aisling Cuffe (Cornwall C, New Windsor, NY), junior, 10:02.49(2mile), NY state champ, #7 all-time. Megan Goethals (Rochester, Rochester Hills, MI), senior, 10:01.16(2mile), MI Div1 state champ, #6 all-time. Emily Lipari (Roslyn, Roslyn Heights, NY), senior, 9:29.49(3000m), NY state runner-up. Second Team Katie Flood (Dowling Catholic, West Des Moines, IA), senior, 9:27.25(300m), IA 4A state champ, #25 all-time. Joanna Stevens (Blacksburg, VA), senior, 10:17.47(2mile), VA 4 state runnerup. Kathleen Stevens (Blacksburg, VA), senior, 10:16.03(3200m), VA 4 state champ. 100 HURDLES First Team Lauren Blackburn (Sunset, Dallas, TX), senior, 13.39, TX 5A state champ, equal #20 all-time. Kori Carter (Claremont, CA), senior, 13.54, 13.33w, CA state champ. Trinity Wilson (St Marys, Berkeley, CA), sophomore, 13.49, 13.35w, CA state runnerup, equal #25 all-time. Second Team Bridgette Owens-Mitchell (Southfield, MI), senior, 13.74, MI Div1 state champ & Midwest MOC. Madalayne Smith (Saratoga Springs, NY), senior, 13.72, NY state champ. Kendell Williams (Kell, Marietta, GA),freshman, 13.71, 13.57w, GA 5A state champ. 300 HURDLES First Team Kaila Barber (Midpark, Middleberg Heights, OH), junior, 40.88, OH Div1 state champ, #12 all-time. Kori Carter (Claremont, CA), senior, 40.44, CA state champ, #6 all-time. Thandi Stewart (Logan, Union City, CA), senior, 40.45, CA state runnerup, #7 all-time. Second Team Lauren Blackburn (Sunset, Dallas, TX), senior, 41.08, TX 5A state champ, equal #18 all-time. Ellie Grooters (West Fargo, ND), senior, 59.82(400h), 42.51, ND 1A state champ. Kendell Williams (Kell, Marietta, Ga), freshman, 41.30, 58.77(400h), GA 5A state champ, #28 all-time. HIGH JUMP First Team Taylor Burke (Medina, OH), junior, 5'11", OH Div1 state champ. Moira Cronin (Andover, MA), junior, 5’10”, MA all-state runnerup & NEng champ. Hannah Willms (Dike-New Hartford, Dike, IA), senior, 6' 1", IA 2A state champ, equal #23 all-time. Second Team Lydia French (Thousand Oaks, CA), senior, 5'10", CA state champ. Fiona Paladino (Montgomery, Skillman, NJ), junior, 5'10", NJ Group4 state champ & MOC. Tara Richmond (Poly, Long Beach, CA), senior, 5'10", CA state runnerup. Ashley Smith (Millikan, Long Beach, CA), senior, 5'11.5", CA state runnerup.

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POLE VAULT First Team Morgann LeLeux (Catholic, New Iberia, LA), junior, 14' 0", LA 3A state champ, equal #2 all-time. Kortney Ross (Westview, San Diego, CA), senior, 13' 6", CA state champ, equal #17 all-time. Merritt Van Meter (Country Day, Metairie, LA), senior 13' 8.25", LA 1A state champ, #9 all-time. Second Team Ellie McCardwell (Pendleton Heights, Pendleton, IN), senior, 13' 7", IN state champ, equal #11 all-time. Elizabeth Powell (Henry, Ashland, VA), senior, 13' 3", VA 3A state champ, equal #26 all-time. Shaylah Simpson (Desert Vista, Phoenix, AZ), senior 13' 4", AZ 5A1 state champ & MOC, equal #22 all-time. LONG JUMP First Team A’Lexus Brannon (Ozen, Beaumont, TX), senior, 20' 3", TX 4A state champ. LaQue Moen-Davis (Central, Omaha, NE), junior, 20' 2.75", NE A state champ. Jenna Prandini (Clovis, CA), junior, 20' 2", 20' 7.75"w, CA state champ. Second Team Kaila Barber (Midpark, Middleberg Heights, OH), junior, 19' 8.25", OH Div1 state champ. LeTristan Pledger (Washington, Kansas City, KS), junior, 19' 9", KS 5A state champ. Jasmine Todd (Chandler, AZ), sophomore, 19'11", AZ 5A1 state champ & MOC. TRIPLE JUMP First Team A’Lexus Brannon (Ozen, Beaumont, TX), senior, 42' 0.75", 42' 3.5"w, TX 4A state champ. Ciarra Brewer (Logan, Union City, CA), junior, 41' 5.25", 41'10.25"w, CA state runnerup. Jenna Prandini (Clovis, CA), junior, 41' 9.25", 42' 7.25"w, CA state champ. Second Team Melissa Mays (Harker Heights, Killeen, TX), senior, 40'11.5", 41'10"w, TX 5A state champ. LaQue Moen-Davis (Central, Omaha, NE), junior, 42' 4"w, NE A state champ. Marlene Ricketts (Westbury, Old Westbury, NY), junior, 41' 6", NY Div1 state champ. SHOT First Team Tori Bliss (Portage, IN), junior, 48' 8", IN state champ.

Jessica Maroszek (Seymour, WI), senior, 49' 4.25", WI Div1 state champ. Kearsten Peoples (Ottawa, KS), senior, 51'10.75", KS 4A state champ, #14 all-time. Second Team Baillie Gibson (Natrona County, Casper, WY), senior, 48'10.5", WY 4A state champ. Melissa Kurzdorfer (Lancaster, NY), senior 49' 9.5", NY Div1 & Fed runnerup. Vanessa Stewart (North Babylon, NY), senior, 48' 5", NY Div1 & Fed state champ. DISCUS First Team Kelsey Card (Carlinville, IL), senior, 167' 4", IL 1A state champ. Alex Collatz (Stockdale, Bakersfield, CA), junior, 180' 9", CA state champ, #11 alltime. Baillie Gibson (Natrona Cty, Casper, WY), senior, 171' 4", WY 4A state champ. Second Team Jessica Maroszek (Seymour, Wi), WI Div1 state champ. Kearsten Peoples (Ottawa, KS), senior, 166' 7", KS 4A state champ. Jessica Sharbono (West, Billings, MT), senior 169' 1", MT 2A state champ. HAMMER First Team Shelby Ashe (Pius X, Atlanta, GA), junior, 214' 3", national record. Casey Kraychir (29 Palms, CA), senior, 194'11", #5 all-time. Melissa Kurzdorfer (Lancaster, NY), senior, 192' 8", #7 all-time. Second Team Patrice Gates (Villa Rica, GA), senior, 192' 4", #8 all-time. Daina Levy’ (Kennesaw Mtn, Kennesaw, GA), sophomore, 191' 8", #9 all-time. Olivia Midles (Capital, Olympia, WA), senior, 175'10", #24 all-time. JAVELIN First Team Hannah Carson (Chandler, AZ), junior, 171' 9". Christine Kirkwood (Othello, WA), junior, 162'10", WA 2A state champ, #12 all-time. Allison Updike (Tamaqua, PA), junior, 167' 2", PA 2A state champ, equal #6 all-time. Second Team Haley Crouser (Gresham, OR), freshman, 162' 6", OR 6A state champ, #13 all-time. Avione Allgood (Legacy, North Las Vegas, NV), sophomore, 163' 1", #11 all-time. Laura Loht (Indian Valley, Lewistown, PA), senior, 154'11", PA 3A state champ.

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2010 NIKE CROSS NATIONALS 12/4/2010 Girls Race by Larry Eder

Portland Meadow - Portland, OR Last Completed Event

The NXN, or Nike Cross Nationals, now in its seventh year, anointed the top teams in the land, as well some of the top athletes. On the team side, Arcadia XC, who were from Arcadia High School, Arcadia, CA, won the men's team battle. On the women's side, Manlius, from Fayetteville-Manlius HS, Manlius, NY, dominated the women's team battle. Epic battles in the individual wars, as Ed Chesereck, a Kenyan living in New Jersey, won the title in 16:01, with defending champion Craig Lutz in second (16:05). On the women's side, Rachel Johnson won the individual race in 18:17, five seconds over Christie Rutledge (18:22) and Amy Eloise-Nelea (18:49). Significant to note is that Lukas Verzbicas, winner of 2009 FootLocker Nationals, won the 2010 NXN. The quality of the teams is of the highest standard

and the individual races continue to grow as well. Rachel Johnson took this race in 18:17, by five seconds over Christie Rutledge (18:22), with Amy Eloise-Neale. The Manlius XC team, was, well dominating, to say the least! NXN has continued to improve in both quality and importance. The individual races were tremendous. Kudos to the teams, athletes and coaches, and Nike, for investing in this important event. Cross country is a rarefied sport. It gives us running at its most primal, and at its most essential. To be successful at cross country, as US great and world champion Lynn Jennings once noted, one "must become one with the mud.”

Event 3 Girls 5K Run CC Championship 1 2 3 4 5 6 7 8 9 10 12

#91 #136 #54 #135 #96 #134 #157 #53 #52 #155

Name Year School Avg Mile Rachel Johnson 11 South-1 5:53.6 Christie Rutledge 12 Manlius XC Club 5:54.5 Amy-Eloise Neale 13 Northwest-2 6:03.4 Katie Sischo 12 Manlius XC Club 6:03.6 Haley Pierce 12 Wilmington XC Club 6:03.9 Jillian Fanning 13 Manlius XC Club 6:04.3 Shaylyn Tuite 11 New York-3 6:04.4 Katie Knight 13 Northwest-1 6:04.8 Caroline Hardin 14 Bozeman XC Club 6:04.9 Brittany Winslow 11 New York-1 6:05.1

Finals 18:18.6 18:21.4 18:48.8 18:49.7 18:50.4 18:51.7 18:52.1 18:53.3 18:53.5 18:54

Points 1 2 3 4 5

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Teams 1

Manlius XC Club Total Time: 1:34:52.00 Average: 18:58.40 2

Newhall XC Club Total Time: 1:39:30.70 Average: 19:54.14 4

Fort Collins XC Club Total Time: 1:41:51.90 Average: 20:22.38

Carmel XC Club Total Time: 1:42:44.30 Average: 20:32.86 8

Portland XC Club Total Time: 1:41:37.90 Average: 20:19.58

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Wilmington XC Club Total Time: 1:41:27.10 Average: 20:17.42 6

Kinetic XC Club Total Time: 1:39:46.40 Average: 19:57.28

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Palatine XC Club Total Time: 1:42:43.70 Average: 20:32.74

Glen Head XC Club Total Time: 1:41:48.50 Average: 20:21.70 10 Western Cary XC Club Total Time: 1:43:20.60 Average: 20:40.12 Nike Cross Nationals, photo courtesy of Nike

2010 NIKE CROSS NATIONALS 12/4/2010 Boys Race Note by Larry Eder

Portland Meadow - Portland, OR Last Completed Event Teams

Lukas Verzbicas showed who is the top male cross country runner at the prep level in 2010. His win, following up his 2009 Footlocker victory, shows the absolute talent that is Lukas Verzbicas. RBR interviewed him before the Jim Ryun mile at the adidas Grand Prix last June and we were impressed with his level of knowledge of the sport and his level of confidence in his fa-

#234 #330 #277 #353 #272 #376 #377 #291 #215 #242

Name Lukas Verzbicas Edward Cheserek Craig Lutz Ammar Moussa Spencer Wenck Lane Werley Ryan Urie Brian Gohlke Tony Somaragiewicz Kenji Bierig

Arcadia XC Club Total Time: 1:24:53.90 Average: 16:58.78

Manlius XC Club Total Time: 1:25:56.90 Average: 17:11.38

Columbus XC Club Total Time: 1:26:24.50 Average: 17:16.90

Fort Collins XC Club Total Time: 1:26:54.80 Average: 17:22.96

Lincroft XC Club Total Time: 1:26:51.50 Average: 17:22.30

North Spokane XC Club Total Time: 1:26:34.30 Average: 17:18.86

Dana Point XC Club Total Time: 1:27:04.40 Average: 17:24.88

American Fork XC Club Total Time: 1:27:22.10 Average: 17:28.42

Wayzata XC Club Total Time: 1:28:09.00 Average: 17:37.80

ther's training. Arcadia XC was the team winner, and that team did the job. In cross country, which is a team sport, it is all about the lack of distance and time between the runners who are 1 through 7. For Arcadia, it was truly a team effort. Congratulations to the Arcadia XC team!

Individual 1 2 3 4 5 6 7 8 9 10

Year School 11 Midwest-1 13 Northeast-2 11 Highland Village 11 Arcadia XC Club 11 Southwest-1 11 California-3 11 California-4 11 South-1 12 Heartland-1 11 Central Spokane

Avg Mile 5:08.8 5:09.5 5:10.4 5:14.3 5:15.4 5:16.8 5:18.1 5:18.3 5:18.6 5:18.8

10 Highland Village XC Club Total Time: 1:27:21.50 Average: 17:28.30

Finals Points 15:59.2 16:01.5 16:04.4 1 16:16.3 2 16:19.8 16:24.3 16:28.2 16:28.8 16:29.9 Nike Cross Nationals, photos courtesy of Nike 16:30

â&#x20AC;˘ WINTER 2011 â&#x20AC;˘ atf-athlete.com

2010 Cross Country Championships Note by Larry Eder

PhotoRun.net

Lukas Verzbicas Lukas Verzbicas showed that he is the best prep cross country runner in the land on Saturday, as he defended his title at the 2010 Footlocker Cross Country Championships. Held in the venerable Balboa Park in San Diego, the race, for over 30 years now, continues to have impressive fields. Verzbicas hit the half mile in 2:17, the mile in 4:45 and the 2 mile in 9:32, as he and Futsum Zeinasellassie broke up the field. However, Verzbicas made his move on the second hill loop, putting 11 seconds on the field, as he won in 14:59, with Zeinasellassie finishing in second in 15:10. Halfway had been hit in 7:10, but Verzbicas showed that, when he is fit, he’s unstoppable. This is one week after Verzbicas also won the Nike Cross Nationals (Dec. 4). Verzbicas is only the third boy to ever defend his title. Oh, and Midwest team beat the South for the title, with 22 points. The Midwest team went 1-3.

PhotoRun.net

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Introducing the New Balance 890 with REVLITE. It weighs practically nothing. It’s about to change everything.

Girls Results Place 1 2 3 4 5 6 7 8 9 10

Time 16:53 17:27 17:29 17:29 17:35 17:37 17:38 17:46 17:46 17:46

Bib 11 23 41 35 14 31 34 33 42 24

Name Aisling Cuffe Rachel Johnson Julie Nacouzi Kelsey Lakowske Megan Venables Allison Woodward Erin Finn Shannon Osika Molly Grabill Joanna Thompson

Grade 12 12 12 12 12 12 10 11 12 12

Region Northeast South West Midwest Northeast Midwest Midwest Midwest West South

School Cornwall Central H.S. Plano H.S. Montgomery H.S. Boulder H.S. Highland Regional H.S. Notre Dame Academy West Bloomfield H.S. Waterford Mott H.S. Rancho Bernardo H.S. Knoxville Catholic H.S.

City/State Cornwall-on-Hudson, NY Plano, TX Santa Rosa, CA Boulder, CO Lauren Springs, NJ De Pere, WI West Bloomfield, MI Waterford, MI Poway, CA Knoxville, TN

Team Places 1 2 3 4

Midwest Northeast West South

36 55 70 70

4 1 3 2

6 5 9 10

7 15 17 14

8 16 19 20

11 18 22 24

12 21 23 26

13 27 25 28

5.00 Kilometers - December 11, 2010 - Morley Field - Balboa Park - San Diego, CA

Boys Results Place 1 2 3 4 5 6 7 8 9 10

Time 14:59 15:10 15:16 15:18 15:22 15:23 15:24 15:25 15:25 15:25

Bib 71 72 73 82 76 81 61 56 70 51

Name Lukas Verzbicas Futsum Zeinasellassie Tony Smoragiewicz Andrew Gardner Chris Walden Billy Orman Jimmy Clark Eddie Owens Ryan Pickering Chad Noelle

Grade 12 11 11 10 12 12 12 12 12 12

Region Midwest Midwest Midwest West Midwest West South Northeast South Northeast

School Carl Sandburg H.S. North Central H.S. Rapid City Central H.S. Mead H.S. Carmel H.S. Tuba City H.S. Creekside H.S. Packer Collegiate Institute John I Leonard H.S. Greene H.S.

City/State Orland Hills, IL Indianapolis, IN Rapid City, SD Spokane, WA Carmel, IN Tuba City, AZ Jacksonville, FL Brooklyn, NY West Palm Beach, FL Greene, NY

Team Places 1 2 3 4

Midwest South Northeast West

22 64 73 75

12 7 8 4

3 9 10 6

5 14 16 17

11 15 18 22

12 19 21 26

13 20 25 23 24 27 28

5.00 Kilometers - December 11, 2010 - Morley Field - Balboa Park - San Diego, CA

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2010 Cross Country Championships Note by Larry Eder

PhotoRun.net

Aisling Cuffe On the girls’ side, Aisling Cuffe did the favorite role well, winning over Rachel Johnson, last weekend's Nike Cross Nationals winner. Aisling won the race in 16:53, Rachel Johnson was second in 17:27. Cuffe, who had been 11th and fourth in previous Footlocker races, took an early lead and built a commanding lead by the finish of 34 seconds. The Midwest team also won the girls' race, this time over the Northeast.

PhotoRun.net

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Track & Field Spikes

by Cregg Weinmann

he 2011 track season is upon us. As in other pre-Olympic years, there are some new products being rolled out to serve the annual championships, as well as the anticipation of what will be coming out for the 2012 London Olympic Games. The usual players have new and updated products; only Reebok stands pat. adidas and Mizuno have minor updates, while ASICS, Brooks, New Balance, Puma, and Saucony present new offerings for athletes at all levels. Here we review 8 of the best, most representative shoes, and highlight 8 more to give a well-rounded overview of what’s available.

adidas adiZero Avanti 3 $110

ASICS Prima Diva Sprint 2 $100

The Avanti is a name familiar to athletes from a generation ago when it was the adidas entry-level offering found in abundance on tracks across the U.S. The 2011 offering is designed for high-end performance and is now the pinnacle of adidas distance spikes. The airmesh upper lines up the foot over the spike plate to maximize traction, and the green colorway suggests Oregon’s influence in the track & field world. The effective, 6-spike distance plate has been proven over several seasons. This update is largely the same as the original adiZero Avanti, with minor adjustments to the upper to center the foot over the full-length EVA, which offers a touch of cushion. The mesh upper and perforations in the midsole and spike plate allow for water to drain quickly. The overall result is a quality product that delivers performance.

The Prima Diva Sprint emerges in Round 2 with a major renovation and ugraded features. Developed in cooperation with Olympic hurdler Lolo Jones, it’s designed to be ASICS’ best women’s sprint spike. The Diva 2 trades up from the Turbo Phantom spike plate to the same plate as the Japan Lite-ning, ASICS’ top-of-the-line sprint shoe—which is to say, from a stiff, 7-spike plate to the nimble 6-spike plate. It also saves some weight while better accommodating the female foot for which the shoe is intended. The zippered shroud both improves aerodynamics and snugs the fit for improved performance. A thin, full-length layer of EVA adds its measure of comfort to the shoe.

UPDATED Sizes: unisex 4–13,14,15 Weight: 5.9 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 1500–10,000 meters, steeplechase; synthetic surfaces

UPDATED Sizes: women’s 5–11,12 Weight: 6.4 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, synthetic leather shroud Innersole: sheet EVA Midsole: full-length EVA Outersole: full-length thermoplastic spike plate Recommended for: 100–400 meters, hurdles; synthetic surfaces

Brooks PR MD $60

Mizuno Geo-Silencer 3 $110

The PR series replaces the entry-level spikes that Brooks has offered for the past decade. Here each component has been upgraded which explains the price nudge of $5. The PR MD features a new 6-spike, Pebax plate with a sharkskin TPU outersole, each providing performance-enhancing grip. A thin, full-length layer of EVA is capped by a slightly built-up heel pad for protection in the jumping events or when fatigue causes a less-than-efficient footstrike on the track. The improvement in its entry range—which also includes a PR Sprint and PR LD—boosts Brooks track & field to a new level, and is well worth the price.

The Geo-Silencer has been Mizuno’s top middle distance shoe for almost 5 years. The Geo Silencer 3 is a color-up from last season’s Silencer 2, which debuted an update to the upper that has been maintained in version 3. The spike plate is 3⁄4-length nylon with a PUimpregnated polyester laminate. It creates a hard-toothed, grippy heel that’s been proven in numerous Mizuno spikes from past seasons. Six spike wells and three permanent pins provide the forefoot traction, and this season features newly shaped spikes with fluted ridges to improve the response on synthetic rubber tracks. The synthetic leather upper snugs the foot nicely with traditional lacing and internal webbing and features a hook-and-loop strap at the top of the laces for extra security.

NEW Sizes: men’s 5–13,14,15; women 6–12 Weight: 5.7 oz. (w/spikes, men’s 11); 4.7 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: combination Pebax spike plate, thermoplastic sharkskin (heel) Recommended for: 400–1500 meters, hurdles; synthetic surfaces

UPDATED Sizes: unisex 5–13 Weight: 6.6 oz. (w/spikes, men’s 11) Spikes: 6, replaceable; 3, permanent Upper: synthetic leather Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 400–1500 meters, hurdles; synthetic surfaces

continued on page 22 20

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com/teamnb

ÂŠ2011 New Balance Athletic Shoe, Inc.

Track & Field Spikes New Balance MD800 $100

Nike Zoom Superfly R3 $120

The introduction of the MD800 rounds out the top-end track offerings for New Balance, where the middle distances had been a bit overlooked until it added some top-flight competitors, including Maggie Vessey. The MD800 is built on a new full-length spike plate of Pebax nylon and carbon fiber that’s light, strong, and responsive. The midsole is molded ActEVA Lite that provides better cushioning than expected for a middle-distance shoe. In fact, the midsole makes it suitable for events from 800 meters on up to 5000 meters. The seamless upper is fully lined with lightweight synthetic suede for sockless use. The exterior has HF-welded overlays in the forefoot and a tough woven mesh that combine to supply good support to the racing foot.

The Superfly was once the epitome of sprinting technology and it continues to heavily influence the industry because it works. The spike plate is the same power sprint platform Nike developed around a decade ago molded from Pebax nylon for its light weight, responsive feel, and durability. The midsole is a wedge of Phylon for just enough cushioning. The upper is where the real changes can be seen. Fuse technology—HFwelded supports across the entire upper that create a web of ultra light support—and a hook-and-loop lock-down strap over the metatarsals make the upper equally supportive with considerably less bulk. The result is a responsive sprint spike that manages both power and speed.

NEW Sizes: men 4–13,14; women 5–10,11 Weight: 5.7 oz. (w/spikes, men’s 11); 4.6 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, welded synthetic overlays, full synthetic suede lining Innersole: sheet EVA Midsole: full-length molded ActEVA Lite (EVA) Outersole: full-length Pebax spike plate, carbon fiber insert Recommended for: 800–5000 meters & up, hurdles; synthetic surfaces

UPDATED Sizes: unisex 5.5–13,14 Weight: 7.3 oz. (w/spikes, men’s 11) Spikes: 8, replaceable Upper: mesh, welded synthetic overlays Innersole: sheet EVA Midsole: full-length Phylon (EVA) Outersole: full-length Pebax spike plate Recommended for: 100–400 meters, hurdles; synthetic surfaces

Puma SLX Zone $110

Saucony Showdown $100

The SLX Zone is a new relative to the wellestablished Harambi. It shares the same upper pattern—though here it’s a new open mesh—and the same midsole: a nice, cushy layer that softens the effects of synthetic tracks. The outersole shows divergence from its sibling, as the plate provides a weight savings by eliminating much of the thermoplastic and using only three small sharkskin patches that cover about 30% of the outersole. The perimeter of the forefoot features 4 spike wells that encircle a forefoot of polyester-backed TPU embossed with dozens of tiny, plussign–shaped lugs for additional grip. The combination of light weight, cushioning, great flexibility, and effective traction make the SLX Zone a good distance spike choice.

The Showdown is both a new shoe and a new category for Saucony track & field. Developed in collaboration with Olympian Wallace Spearman, the Showdown is Saucony’s first high-end sprint spike. The upper is a minimesh enclosed in a zippered shroud, which offers a supportive fit and provides some “speedy” aesthetics. The midsole and outersole combine Saucony’s Flexion plate, a TPU device that aids touchdown and propulsion, with a Pebax spike plate that offers light weight and durability. Here it’s configured for power sprinting with a brawny 10-spike arrangement of Christmas tree elements to maximize traction. This is a quality addition to the well-rounded Saucony track lineup.

NEW Sizes: unisex 5.5–12,13,14 Weight: 5.0 oz. (w/spikes, men’s 11) Spikes: 4, replaceable Upper: mesh, synthetic suede overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: polyester-backed thermoplastic perimeter (forefoot), sharkskin (center forefoot, heel) Recommended for: 1500 meters & up, steeplechase; synthetic surfaces

FOR MORE SPRING 2011 SPIKE PREVIEWS, SEE NEXT PAGE.

(continued)

NEW Sizes: men 7–13,14; women 5–11,12 Weight: 9.0 oz. (w/spikes, men’s 11); 7.4 oz. (w/spikes, women’s 8) Spikes: 10, replaceable Upper: mesh, zippered synthetic leather shroud Innersole: sheet EVA Midsole: Flexion Plate TPU Outersole: full-length Pebax spike plate Recommended for: 100–400 meters, hurdles; synthetic surfaces

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• WINTER 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

Teaching Correct By Roy Stevenson

Strength Technique to Young Athletes

Exercise scientists agree that resistance training is necessary for the athlete to maximize his performance in all track and field events. The research is unequivocally in favor of strength training—it has been shown to improve running economy, improve racing times, increase lactate threshold, maintain a high power output over a longer time, develop a faster finish, increase stride length, and increase core strength and stability. However, if not taught correctly or not supervised properly, weight training can cause injuries and muscular imbalances. Here’s how to ensure that your track and field team gets the most out of their strength training without running into these problems. The key teaching points for teenage weight trainers revolve around emphasizing and enforcing correct technique, and working out in a safe weight room. The coach must learn the correct technique (or recruit an experienced weightlifter to demonstrate correct technique), and provide feedback to the athletes as they work out. When teaching the correct technique for each lift, emphasize the proper grip, breathing out while you lift and breathing in when you lower the bar. Correct adjustment of the machines to the athlete’s size is vital because most machines are designed to fit the average adult, and many of your shorter athletes will have difficulty fitting into the machines correctly. When possible, use pads to boost shorter athletes, or to move them forward on the equipment. The idea is to have the athlete’s joint in line with the axis of rotation on rotary machines, and correctly aligned with the bar in linear movements. Do not use machines if the athlete is not properly aligned. To ensure correct technique, start with light weights and progress as the athlete’s form improves on each exercise. Especially, watch for boys using other muscle groups than the target muscles to

lift heavier weights. This is easy to spot because they’ll be cheating with each repetition, e.g., using the back muscles to start the arm curl exercise. Attempting to use a heavier weight than the athlete can handle is one of the most common problems you will encounter. While the athlete is doing each set, give them specific feedback on how to improve the exercise. Feedback needs to be immediate so the athletes can “feel” the muscles while they are moving. And feedback is important for the experienced weight trainer, too—this prevents the permanent adoption of flawed movements. Progressively increasing the resistance may cause problems if the machines have stacks that come in large increments. This is more common with older weight equipment. Also make sure you have lots of smaller free weights of 2.5 lbs and 5 lbs to enable a smooth progression to heavier weights. The safety of your young charges is paramount, even rating above performance in the weight room. Emphasize and insist on safety first. This includes always using collars with free weights, and having the athletes work in pairs, so there is always a spotter to assist. Using a spotter has many advantages, apart from increased safety. Spotters can correct improper technique, and studies show that lifters using spotters to help them with the last few repetitions have greater strength gains compared with doing a workout solo. In closing, remember the psyche for teenage boys and girls. Boys will want to lift as heavy a weight as they can, while girls are concerned that weight training will make them large and muscular. Both of these concerns should be addressed at the first weight training session.

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• WINTER 2011 • atf-athlete.com

Race-Specific Training for Teenage Distance Runners By Roy Stevenson

General conditioning techniques like long, steady aerobic running, hill running and strength training, are clearly necessary for developing the runner’s endurance and strength base. However, these training methods will not stress the athlete’s body enough to withstand the rigors of racing. Ethiopia’s Kenenise Bekele is perhaps the most perfect distance runner we have ever seen, with his ability to survive mid race surges, grind out a last mile close to 4 minutes in the 5000 and 10,000 meters, and still unleash a devastating sprint at the finish. How did Bekele develop his body to withstand this sort of punishment and win from the back or front of the pack? He has trained his body to tolerate, clear and buffer the rapid accumulation of lactic acid, thus defying the fatigue that causes us to slow down when we hit a certain pace. There are three ways we can train our body to tolerate this sort of stress during races. The main technique used is interval training, which consists of a fast burst of running over a set distance followed by a recovery run. This extends our ability to run at high intensity by building up lactic acid, then dispersing it during the easy jogging section. Three types of interval training have proven effective with teenage runners. They are aerobic intervals, fartlek and anaerobic intervals. Here’s a primer on how to do each of these types of interval training: Aerobic Intervals. Perhaps the most underutilizes subtype of interval training, this involves training at the pace where the runner consumes oxygen at a near-maximal rate. These intervals are longer, ranging from 600 meters to 2,000 meters, and should be done at 2-mile to 5000-meter race pace, getting the heart rate up to 85% to 95% of maximum. A heart rate monitor will prove useful here. Aerobic intervals have the added neuromuscular benefit of ingraining race pace and rhythm.

How long should the recovery jog be? Most research shows that a recovery jog equal to the length of the fast interval burst gets the best results. For example, if the runner does an 800-meter repeat in 2:30, he should take a 2:30 jog to recover before the next fast burst. Fartlek. This is a free-form type of interval running, usually done on gently rolling cross country or trail surfaces, or in a forest or park, thus providing a welcome break from the track. Fartlek is a Swedish word that translates into “speed play,” and consists of running fast over a set distance or time, followed by recovery jogging until the next fast burst. A fartlek workout can last up to one hour, including a 15-minute warm-up jog, and 10–15 minute cooldown jog. Fast repetition distances can be anywhere from 200 meters to one mile, and they can be mixed up, E.g., 4x400 meters, 1x1 mile, 4x200 meters. Anaerobic Intervals. These exhausting sessions are best done on the track, at 5% to 15% faster than race pace, at 100% of maximal heart rate. Interval lengths range from 200 meters to 800 meters, with a recovery jogging of 1:2 to 1:4. How many repeats should teenage runners do? The cumulative total distance of the fast interval bursts should be between 800 and 3,200 meters. The runners may have to walk briefly during the recovery section, until they are ready to jog, but keep them moving the whole time. An example of anaerobic interval training would be a 4:40 miler running up to 8x400-meter intervals between 60 and 66 seconds, with a recovery jog of 2:00 to 2:12. These, then, are the three types of race-specific training that will best prepare your runners for the upcoming races. Always remember that the runners will vary in their ability to handle interval training, and give the younger runners fewer repetitions, with a longer recovery between.

• WINTER 2011 • atf-athlete.com

C O N G R AT U L AT I O N S M O L LY !

AMERICAN RECORDS A R E H A R D TO CO M E BY M O L LY H U D D L E 1 4 : 4 4 .76 5 0 0 0 M N EW A M E R I CA N R ECO R D

W E K N OW B ECAU S E

S A U C O N Y. C O M

WE RUN.

Men Track Events

50 55 60 200 300 400

500 600 800 1000 1500 Mile 2 Miles 5000 50 Hurdles 55 Hurdles 60 Hurdles

5.69 6.14 6.57 20.69 33.19 45.92(A) 46.11 1:02.40 1:17.9 1:49.21 2:22.68 3:43.27 3:59.86 8:40.0 14:18.42 6.62 7.05 7.60

Bryan Howard D’Angelo Cherry Casey Combes Xavier Carter William Reed Elzie Coleman Reggie Witherspoon Mike Greene Shaquan Brown Robby Andrews Robby Andrews Alan Webb Alan Webb Gerry Lindgren Lukas Verzbicas Johnny Dutch Wayne Davis Wayne Davis

2/19/94 3/14/08 3/14/09 3/14/04 3/16/86 2/21/04 3/16/03 [low-altitude best] 2/10/84 2/05/05 3/15/09 2/06/09 1/20/01 1/20/01 2/15/64 11/12/09 3/11/07 2/14/09 3/15/09

Relay Events 4 x 200

1:26.09 3/13/05 Isaiah Green, Vincent Joseph, Travon Patterson, Bryshon Nellum 4 x 400 3:13.06 2/06/09 Anthony Hendrix, Fuquawn Greene, Miles Sparks, Andrew Hendrix 4 x 800 7:36.99 3/15/09 Zack Vrhovac, Luke Noble, Garrett Bradley, Anthony Kostelac 4 x Mile 17:21.58 3/14/09 Ryan Sleeper, Tyler Corkedale, Joseph Rosa, James Rosa Sprint Medley 3:24.69 3/08/97 Devin Myrick, Sultan McCullough, Jucorie Tryon, Obea Moore Distance Medley 9:59.94 3/10/00 Josh Palazola, Ngai Otieno, Shawn Milne, Tristan Colangelo

Field Events High Jump Pole Vault

Long Jump Triple Jump Shot Sr Shot Weight Sr Weight

3/14/04 3/08/86 3/17/85 [low-altitude best] 2/18/89 3/13/88 5/12/90 2/19/11 1/21/84 1/29/11 3/15/09 2/14/10

Multi Event Pentathlon

4303 Donovan Kilmartin 3/15/03 (8.17, 7.51/24-7¾, 13.87/45-6¼, 2.11/6-11, 2:46.60)

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• WINTER 2011 • atf-athlete.com

Women Track Events 50 55 60 200 300 400 500 600 800 1000 1500 Mile 3000 2 Miles 5000 50 Hurdles 55 Hurdles 60 Hurdles

6.28 6.68(A) 6.68 7.19(A) 7.22 22.97(A) 23.14 36.96 51.93 1:10.30 1:29.27 2:01.8 2:43.40 4:18.9 4:38.5 9:17.7 9:55.92 16:43.02 6.95 7.66 8.16(A) 8.17

Victoria Jordan Aleisha Latimer Angela Williams Ashley Owens Aleisha Latimer Bianca Knight Allyson Felix Francena McCorory Francena McCorory Chanelle Price Janine Davis Mary Decker Sarah Bowman Lynn Jennings Debbie Heald Melody Fairchild Melody Fairchild Brianna Jackucewicz Candy Young Yolanda Johnson Jackie Coward Jackie Coward

3/11/07 1/19/96 3/15/98 2/21/04 3/01/97 [low-altitude best] 2/17/07 3/01/03 [low-altitude best] 1/28/06 3/12/06 1/19/08 1/16/05 2/17/74 2/26/05 2/10/78 3/17/72 3/10/91 3/10/91 3/12/04 2/03/79 2/08/86 2/16/08 2/17/07 [low-altitude best]

Relay Events 4 x 200

1:35.86 3/16/03 Shana Solomon, Jasmine Lee, Dominique Dorsey, Shalonda Solomon 4 x 400 3:38.91 3/14/04 Dashanta Harris, Jasmine Lee, Shana Woods, Shalonda Solomon 4 x 800 8:53.67 3/01/02 Akilah Vargas, Keziah Fernandez , Meisue Francis, Stacey Ann Livingston 4 x 1500 19:16.43 12/22/06 Brittney Lane, Chelsea Borbolla, Emily Fung , Caitlin Lane 4 x Mile 19:59.24 3/12/05 Lindsey Ferguson, Karyn Delay, Caitlin Lane, Nicole Blood Sprint Medley 3:53.17 3/09/01 Angel Tate, Deanna Gooden, Lashinda Demus, Ashley Freeman Distance Medley 11:35.43 3/12/04 Heidi Houle, Melynne King, Ann Marie Thomas, Heidi Magill

Field Events High Jump

Pole Vault Long Jump Triple Jump Shot Weight

1.90(A) | 6-3 1.86 | 6-1¼ 4.33 | 14-2½ 6.59 | 21-7½ 13.58 | 44-6¾ 16.70 | 54-9½ 19.92 | 65-4¼ 67-7

Lisa Bernhagen Paula Girven Tori Anthony Carol Lewis Ke’Nyia Richardson Michelle Carter Shelby Ashe Daina Levy

2/18/84 12/30/75 [low-altitude best] 2/10/07 1/31/81 3/11/07 3/16/03 3/14/10 1/02/11 [mark made outdoors]

Multi Event Pentathlon

3846 Shana Woods 3/13/04 (9.00, 1.69/5-6½, 9.31/30-6½, 5.92/19-5¼, 2:22.88)

• WINTER 2011 • atf-athlete.com

Photorun.net

Track & Field Spikes THE REST OF THE SHOES WE PREVIEWED FOR SPRING 2011 Brooks PR LD $60 NEW Sizes: men 5–13,14,15; women 6–12 Weight: 5.7 oz. (w/spikes, men’s 11); 4.7 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: fulllength sheet EVA Outersole: combination Pebax spike plate (forefoot), thermoplastic sharkskin (heel) Recommended for: 1500 meters & up, hurdles & jumps; synthetic surfaces

Puma TFX Distance 3 $65 UPDATED Sizes: men 7–12,13; women 6–11,12 Weight: 7.1 oz. (w/spikes, men’s 11); 6.7 oz. (w/spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: 3⁄4–length thermoplastic spike plate, rubber (heel) Recommended for: 800–5000 meters & up, hurdles & jumps; natural & synthetic surfaces

Brooks PR Sprint $60 NEW Sizes: men 5–13,14, 15; women 6–12 Weight: 6.3 oz. (w/spikes, men’s 11); 5.2 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, zippered shroud, synthetic overlays Innersole: sheet EVA Midsole: fulllength sheet EVA Outersole: combination Pebax spike plate, theromoplastic sharkskin (heel) Recommended for: 100–400 meters; synthetic surfaces

Puma TFX Sprint 3 $65 UPDATED Sizes: men 7–12,13; women 6–11,12 Weight: 6.8 oz. (w/spikes, men’s 11); 6.1 oz. (w/spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: 3⁄4-length thermoplastic spike plate, rubber (heel) Recommended for: 100–400 meters; natural & synthetic surfaces

Nike MaxCat 3 $110 UPDATED Sizes: unisex 4–13, 14,15 Weight: 6.5 oz. (w/spikes, men’s 11) Spikes: 5, replaceable Upper: mesh, welded synthetic overlays Innersole: sheet EVA Midsole: full-length Phylon (EVA) Outersole: Pebax spike plate (forefoot), TPU matrix (heel) Recommended for: 100–400 meters, hurdles; synthetic surfaces

Saucony Spitfire $65 NEW Sizes: men 7–13,14; women 5–11,12 Weight: 7.9 oz. (w/spikes, men’s 11); 6.4 oz. (w/spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length EVA Outersole: full-length Pebax spike plate Recommended for: 100–400 meters; synthetic surfaces

Nike Zoom W 3 $75 UPDATED Sizes: women 5.5–12 Weight: 5.4 oz. (w/spikes, women’s 8) Spikes: 5, replaceable Upper: mesh, welded synthetic overlays Innersole: sheet EVA Midsole: full-length Phylon (EVA) Outersole: fulllength Pebax spike plate Recommended for: 800–5000 meters & up, hurdles; synthetic surfaces

Saucony Velocity 4 $60 UPDATED Sizes: men 7–13,14; women 5–11,12 Weight: 7.7 oz. (w/ spikes, men’s 11); 6.3 oz. (w/spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: Pebax spike plate, carbon rubber (heel) Recommended for: 800–3200 meters, hurdles & jumps; natural & synthetic surfaces

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• WINTER 2011 • atf-athlete.com

BOOK OF THE YEAR

s you can see, the book is called Track Town, USA. But it’s really a book of memories. Memories about a place where more great moments in track and field have taken place than anywhere else in the United States, if not in the world. It’s about Hayward Field, and the athletes, coaches and fans who have turned it into a temple of the sport since the first six-lane track was laid down encircling the University of Oregon’s football field in 1921. No one in 1921 could have imagined how this modest six-lane cinder oval would grow and flourish in the next 90 years, nor foresee the wonders that the world’s greatest runners, jumpers and throwers would produce for some of the world’s most rabid track fans. But thanks to gifted photographers Rich Clarkson and Brian Lanker and the equally gifted writer Kenny Moore, you can re-live them: the early years of coach Bill Hayward, the decades at the top under Bill Bowerman, Bill Dellinger and Tom Heinonen and, most recently, the renaissance led by Vin Lananna; icons like Steve Prefontaine, Alberto Salazar and Mary Decker Slaney; the hundreds of national, world and Olympic champions from all over the world who have competed at Hayward; the NCAA and AAU championships, Olympic Trials and Pre Classics; and the more than 200 sub-4-minute miles run on the Hayward track, 141 of them at the Pre Classic alone. Moore’s elegant prose is handsomely illuminated by nearly 200 photos, beginning with coach Hayward’s 1907 track team and running all the way to the heroics of Andrew Wheating, Ashton Eaton and Keisha Baker in the 2010 NCAAs. Some of the pictures are familiar, for they are classics. Many more, including several of Prefontaine, have never been published before. You don’t have to be from Oregon to love Track Town, USA. Any athlete, any coach, any official and any track fan who has been to Eugene, Oregon will want to own it. Outside of Eugene, though, it’s virtually impossible to buy a copy of Track Town, USA at your local bookstore. However, it’s available on the Internet at www.trackandfieldnews.com and clicking on e-store, or by sending a check for $42.90 ($39.95 plus $2.95 for mailing) to Track & Field News, 2570 El Camino Real, Suite 480, Mountain View, CA 94040. — James Dunaway

FIND THE RHYTHM OF FAST. USAIN BOLT. WORLD’S FASTEST MAN.