Athletes Only Spring 2010

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Spring 2010, Vol. 15 No. 1

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At the beginning of 2009, anyone would have told you that Dwight Phillips, the 2004 Olympic and 2005 World champ at the long jump, would retire. He’d won the Bronze in 2007, but didn’t make the team in 2008. Well, under the watchful eye of Loren Seagrave, his coach, Dwight ran 10.06 for 100 meters, won the U.S. Champs, won the Gold in the World Champs and jumped the farthest long jump in 15 years!

Last summer, I watched Sanya Richards win her first individual world championships. In Berlin, Sanya defeated the world’s best, including the woman who denied her the Gold medal in Osaka and Beijing: Christine Ohuroghu. Sanya was ecstatic. At the finish line, it was as if the whole world was lifted from her shoulders!

Sanya told me that she appreciated her Gold more because of the hard times.

Last summer, while we watched Usain Bolt break the world record for the 100 meters, Tyson Gay, literally running on one healthy leg, broke the American record. As is his wont, Tyson didn’t make much noise. In September, in Shanghai, Tyson ran 9.69, breaking the American record once again. This past fall, Tyson had his surgery and his training is coming along well.

When we asked him about Usain Bolt, he told us that he likes the competition, and that “no one is unbeatable.”

Last summer, we watched Dathan Ritzenhein start the 5000 meters in Zurich in dead last, and he was running about 61 seconds. Dathan moved up through the crowd, just as his coach, Alberto Salazar, said he would, and broke the American record for 5000 meters dating back 13 years! Afterward, Dathan told us that he was really excited each lap, running faster and faster.

On a cold, clear day in January, I was fortunate to witness history in the making. Brett Gotcher, a good prep runner, a fine Stanford collegiate, was running his first marathon. Brett had been coached in high school by a former training partner, Dan Gruber, in college by Vinn Lananna and, as a professional, by Greg McMillan. Greg was pretty pumped up before the race, and I asked if Brett could run 2:11, or a 5-minute pace, for his first marathon. Greg smiled, “That’s what we hope.” Brett ran 2:10:36! Brett was tired afterward (he laid down after the finish), but he was smiling the rest of the day.

Our sport is all about dreams fulfilled, dreams dashed. If you don’t dream, then you aren’t alive. We hope that this issue inspires you to run, jump or throw! Remember to follow us on runblogrun.com, and on Twitter and Facebook. And remember to check out atf-athlete.com every day!

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

Volume 15, Number 1 Spring 2010 Larry Eder 608.239.3785 larry.eder@gmail.com Group Editor Christine Johnson Executive Editor James Dunaway Editor Larry Eder 608.239.3785 larry.eder@gmail.com Proofreading Marg Sumner RedInkEditorial.com Design/Layout Alex Larsen Writers Larry Eder, Dick Patrick, John Godina, Cregg Weinmann Photographers Victah Sailer (PhotoRun) Lisa Coniglio (PhotoRun) Printer/Prep W. D. Hoard & Sons Fort Atkinson, WI Special Projects Adam Johnson-Eder

ON THE COVER: Tyson Gay, Sanya Richards, Dathan Ritzenhein and Brett Gotcher.

CONTENTS 4 • Starting Blocks - Meb Keflezighi 6 • Dwight Phillips 8 • Track Spikes Review 12 • Shot Put 101: Balance is everything 14 • Greg McMillan Interview 16 • Sanya Richards 17 • Tyson Gay 18 • Amy Begley 21 • Spring Shoe Review 26 • 2010 Track Camp Resource Guide 30 • Bernard Lagat

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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 © 2010by 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.

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Starting Blocks by Dick Patrick Bob Larsen has been coaching Meb Keflezighi since the distance runner arrived at UCLA as a freshman in the fall of 1994. Their coach–athlete relationship has evolved into friend–friend in their 15-plus years of collaboration.

“It’s been helpful to us to have been through the good times and the not-so-good times,” Larsen says.

The most recent good time — a win at the New York City Marathon in November that was Keflezighi’s first victory at 26.2 miles and the first New York win by an American male since Alberto Salazar’s in 1982 — was preceded by a tough stretch.

Two years ago, at the Olympic Trials held in New York’s Central Park, Keflezighi finished eighth, with a fractured his hip — though the injury was not detected at the time. Worse, his friend and former training partner Ryan Shay died during the race.

Keflezighi couldn’t attend the funeral. His legs were so swollen, “like balloons” he remembered, that he spent the next few days crawling around his hotel room on all fours. He thought his running career might be over, a feeling that would surface often during the next several months as he searched for a diagnosis and a cure.

“He talked about whether he could make it back,” Larsen said. “I said, ‘If you don’t, you’ve had a wonderful career. Either way, I’m with you.’ I felt he was going to make every effort to get it done.”

The stress fracture of the right hip was finally discovered months later after visiting doctors in several cities. The conclusion was that Keflezighi, dehydrated from an illness on the eve of the Trials, suffered calf cramps the last half of the trials marathon and altered his gait, resulting in the injury.

In the fall of 2008 Keflezighi spent 2 months of 12-hour-per-day rehab at the Olympic Training Center in Colorado Springs, away from his wife and two young daughters. He had to rebuild the right side of his lower body.

“You’re only as good as your wheels,” Larsen said. “That whole side needed balancing out, from the hip all the way down. The whole foundation needed to be reworked.”

The preparation laid the groundwork for Keflezighi’s revival in 2009 that included two marathon PRs, the second the 2:09:15 in New York, and his 19th U.S. title in cross country.

His 20th came at New York, which doubled as the national marathon championship.

Right after the race, he rated it his career highlight, better than his Silver medal at the 2004 Olympic marathon.

It was emotional. He took the lead for good at about 24 miles. As he was pulling away at 241⁄2 miles, right at the spot where Shay collapsed in 2007, Keflezighi blessed himself.

Larsen still leans to the Athens Games as their career highlight: “You have more opportunities at New York than you do at the Olympic Games. If you nail the Olympic Games, you’ve got to thank your lucky stars. Still, New York is so doggone tough. With that field, to do it there after all that time, wow.”

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Update marks as your team improves throughout the season to see where you stand.

100m 100h/110h 400m 800m 1500m/1600m/Mile Long Jump High Jump Pole Vault Shot Put Discus Throw

Continued on page 6

Schedule: March 1 May 3 June 13 June 15

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Teams must be registered.

Last day marks will be accecpted.

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The National Championship in Eugene.

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Coaches register your teams and find additional information at: NikeTrackNationals.com

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At 34, healthy again and with a major victory as part of his resume, Keflezighi is committed to staying in the sport through 2012 and possibly the Worlds in 2013. All with Larsen in his plans, of course.

He’s talking about either Boston or London in the spring.

“God has blessed me with another

chance,” Keflezighi said. “I have accomplished many things. It’s possible there are others to accomplish. I don’t think my God-given talent has been fully tapped.”

Phillips Jumps Back on Top

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Too bad the sport doesn’t have an annual comeback athlete award. If it did, Dwight Phillips would be our candidate for this year’s winner.

The 2004 Olympic long jump champion and ’03/’05 world champion, now 32, disappeared from sight after he was (1) injured, (2) missed making the 2008 U.S. Olympic team and (3) was not world ranked in 2008.

He put on a lot of weight, and was apparently finished as a worldclass jumper. That’s what most people thought. But when he heard about the Internet chat room remarks that he was washed up, he decided he didn’t want to be “irrelevant” in ’09.

He got back into training — and with a vengeance — winning the world championship and posting five of the top seven marks of the year, led by a PR 28-81⁄4.

The remake began last fall when Phillips returned to his native Georgia and began working with Loren Seagrave, who wanted to return to track coaching from his speed/power work in other sports and who had become affiliated with Life University, an Atlanta school for chiropractors.

Before Phillips could straighten out his career, he had to straighten out his body, pounded by years of training and landings.

Specialists at Life put Phillips through a kinetic chain neural deficit assessment (a body/muscle screen) to detect misalignments.

“The keystone of the process is the concept that over time with a history of repetitive

motion, imbalances are created where communication occurs between the brain and muscles,” said David Ward, Life’s director of chiropractic sports performance. “We have developed in-house a system whereby we can identify communication disconnect, where it’s coming from and create a strategy of how to correct that.”

Phillips had plenty of problems that were keeping him from reaching his potential. “We had to put Humpty back together again,” Seagrave said. “Basically his whole pelvis wasn’t firing right. He had inflammation of the lower abdominal region where the pubic bone comes together. He (also) had hamstring issues.”

Once Phillips’ body was aligned correctly, Seagrave spotted a flaw in Phillips’ running technique, correcting his heel kick. “I shortened the backside of my mechanics,” Phillips said. “It made me more efficient, faster. I ran taller. It made me have better mechanics off the board. Loren still has the eye. That [observation] has paid dividends.”

So has a drastic diet change. Eliminating favorites like pastries and cookies, the 5-11 Phillips dropped nearly 25 pounds, to the mid 170s. Seagrave also got him to realize the importance of rest and recovery in training.

“Here’s a guy that loves track & field and training so much that he over trained to the detriment of his health,” Seagrave said. “Now he understands that in a lot of cases, relative to his experience and where his body is, that less is often more.”

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A few more inches and Phillips could have a world record, the 29-41⁄2 of Mike Powell, set in 1991. Phillips already has an odd one: that personal best, the 28-81⁄4 from June, is the longest jump ever into a headwind.

Regarding Powell’s 18-year-old world record, Seagrave consulted with Powell’s former coach, Randy Huntington, and discovered that Phillips generates sufficient runway speed to make the record attainable.

“I’ve told him, ‘Brother, it never happens when you’re trying to break it,” said Seagrave. “It only happens when all

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of the things under a confluence come together. You’re kind of surprised yourself when you set the world record, like Bob Beamon (at the ‘68 Olympics) in Mexico City.”

Phillips, who ran a personal best 10.06 for the 100 in May despite a stumble, would also like to break 10 in the 100.

“He’s got this big buzz about being a 9.9 100 guy,“ says Seagrave. “You’re not a man unless you run 9.9 in the 100. I tell him, ‘Brother, 9 meters [2961⁄2] trumps 9.9 any day.”

Tyson Gay’s surgery was successful. We look forward to seeing him race in 2010.

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Track & Field Spikes

by Cregg Weinmann

S

pring is in the air, so track & field competition can’t be far away. Since we want you to be as knowledgeable as possible, we’ve highlighted a variety of shoes for this season with reviews. As we did last year, we describe what we think are the best offerings from each shoe company, followed by the “nuts and bolts” on the rest of the shoes we previewed from each company’s line. What follows is a sampling of what we’ve seen, though more choices are available—especially in the event-specific/field event shoes. However, it will be tough to find a dealer that carries the full line of offerings from any company.

ASICS Japan Lite-ning 3 $110

Brooks Wire $100

The third round of the Japan Litening continues to refine the shoe.

The ultra lightweight upper has been further pared back with a perforated synthetic leather that hugs and supports the foot without overstretching, while still allowing the foot to flex. The balance of flexion and stiffness in the Pebax spike plate, unchanged from last year, makes the Japan Litening a great option for finesse sprinters, but it also does a great job for power sprinters with less mass, depending on foot size.

The Wire is a new distance spike for Brooks—its most impressive track offering yet—and its goal is to get you from wire to wire, in the lead.

The shoe is more minimalist and matches the shape of the foot better, much like Brooks’ road racing shoes. The upper is a pretty standard mesh and synthetic leather combination, but the midsole and spikeplate are a real upgrade for Brooks. The midsole is full-length BioMoGo, but now offers the ride of their road racers, including their lightness. The Pebax spike plate gives a good measure of springy responsiveness and traction for the speediest of middle and long distance runners.

UPDATED Sizes: unisex 6–12,13 Weight: 6.2 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: perforated synthetic leather Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length Pebax spike plate Recommended for: 100–400 meters on synthetic surfaces

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NEW Sizes: unisex 5–13,14,15 Weight: 5.5 oz. (w/spikes, men’s 11) Spikes: 5, replaceableUpper: air mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length BioMoGo Outersole: Pebax RNew Distance Plate, Shark Skin (heel) Recommended for: 800–10,000 meters on synthetic surfaces

Mizuno Osaka 5 $95

New Balance SD607 $75

The Osaka 5 takes the best of round 4 and nudges improvement forward. The familiar and effective molded EVA midsole and Elite distance plate are unchanged, providing the responsive ride and great grip associated with the shoe. The upper features repositioned overlays that are also reduced in number to lighten the shoe a bit more (almost half an ounce) without much visible change. The color, however, has made a broad swing of the pendulum (after all, you can’t keep them the same from one season to the next!). Overall the performance will be a bit better, hopefully a PR’s worth.

After a number of successful track seasons, the SD607 is now the refined option that will please sprinters looking for a lighter, more finesse style of sprint spike. Lighter by almost an ounce than the 606, and aimed at high school athletes with the familiar solid lever (read: less flexible) for intense sprinting. The upper is seamless synthetic leather with a full-length sprint plate paired with a midsole layer of EVA for performance with a soft touch. Whether you’re running the really short indoor 60 meters or the 400 outdoors, the SD607 can handle sprinting and, almost as important, it looks good doing it.

UPDATED Sizes: unisex 5–13 Weight: 6.8 oz. (w/spikes, men’s 11) Spikes: 5, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length Elite level distance spike plate Recommended for: 800–10,000 meters on synthetic surfaces

UPDATED Sizes: men’s 4–13,14; women’s 5.5–10,11 Weight: 6.6 oz. (w/spikes, men’s 11) Spikes: 8, replaceable Upper: synthetic, Phantom Liner Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 55–400 meters and long jump on synthetic surfaces

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Track & Field Spikes

Nike Zoom Rotational IV $100

The Rotational has been among the most popular throwing shoes industrywide, and version IV may strengthen that reputation. It features one of the fastest rubber compounds on the market in any competition shoe (because more controlled speed equals farther throws). The previous version had a single support strap over the midfoot, which was well received and effective. The IV maintains the effective design and performance of the outersole/midsole, but now features an additional strap which improves the support and fit. Spin enthusiasts will be pleased with the continued performance. Surprisingly, the shoe works almost as well for shot putters who favor the glide technique.

UPDATED Sizes: unisex 3–13,14,15,16 Weight: 14.2 oz. (men’s 11) Upper: mesh, synthetic overlays, dual support straps Innersole: CM-EVA Midsole: full-length CM-Phylon Outersole: full-length synthetic rubber Recommended for: rotational throws (shot, discus, hammer) on all surfaces

(continued)

Puma Complete TFX Theseus 3 Pro $125 The Berlin World Championships highlighted the Theseus since it was worn by a sprinter you may have heard of: Usain Bolt. The 3 Pro continues with the proven thermoplastic spike plate, which still has good support and responsiveness (despite dating back to the 2004 Athens Olympic Games). One of the most important improvements in the 3 Pro is its improved fit courtesy of a new asymmetrical lacing system, which works with the new upper materials for better support and security in a snug, foot-hugging way.

UPDATED Sizes: unisex 4–12,13,14 Weight: 6.5 oz. (w/spikes, men’s 11) Spikes: 8, replaceable Upper: synthetic leather Innersole: sheet EVA Midsole: full-length EVA Outersole: solid rubber, TPU spike plate Recommended for: 100–400 meters on synthetic surfaces

Saucony Endorphin MD2 $80

The Endorphin MD2 continues to be the most versatile of the Saucony track & field shoes. The long tradition of Hyde/Spot Bilt, which was the most prolific track brand in the U.S. 50–60 years ago, informs the current Saucony line: make the best spikes and make them accessible. Aside from the usual minor adjustments, the spike plate and midsole are little changed from last season, providing consistent performance.

The weight savings here comes from the new use of HF-welded overlays in the upper to lighten an already lightweight shoe, as well as improving support. That weight savings can mean a savings of fractions of a second per lap, and who isn’t in favor of that?

UPDATED Sizes: men 7–13,14; women 5–12 Weight: 6.0 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: breathable mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: TPU Flexion spike plate Recommended for: 800–1500 meters on synthetic surfaces

THE REST OF THE SHOES WE PREVIEWED adidas adiZero Avanti $110 UPDATED Sizes: unisex 4–12,13,14,15 Weight: 5.7 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: TPU heel, Pebax spike plate Recommended for: 800–10,000 meters on synthetic surfaces

adidas Demolisher $115 UPDATED Sizes: unisex 4–13,14,15 Weight: 9.9 oz. (w/spikes, size 11) Spikes: 8, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length EVA Outersole: Pebax spike plate Recommended for: 50–400 meters on synthetic surfaces

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Track & Field Spikes

(continued)

THE REST OF THE SHOES WE PREVIEWED continued ASICS Turbo Ghost 3 $80 UPDATED Sizes: unisex 5–13,14 Weight: 7.0 oz. (w/spikes, men’s 11) Spikes: 7, replaceable Upper: open mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA SoLyte Outersole: full–length Pebax spike plate with SharkDuo molding in heel Recommended for: 800–10,000 meters on synthetic surfaces

Nike Zoom TJ $120 UPDATED Sizes: unisex 6–13,14,15 Weight: 9.8 oz. (w/spikes, men’s 11) Spikes: 7, replaceable Upper: breathable mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Phylon Outersole: 3/4–length injected TPU Sharkskin heel, Pebax spike plate Recommended for: triple jump on synthetic surfaces

ASICS Turbo Phantom 3 $85 UPDATED Sizes: unisex 5–12,13 Weight: 7.0 oz. (w/spikes, men’s 11) Spikes: 7, replaceable Upper: mesh, synthetic overlays, synthetic leahter, asymmetrical construction Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length Pebax spike plate with SharkDuo molding in heel Recommended for: 200–800 meters and hurdles, on synthetic surfaces

Nike Zoom W2 $75 UPDATED Sizes: women 5–11,12 Weight: 4.1 oz. (w/spikes, women’s 8) Spikes: 4, replaceable Upper: breathable mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Phylon Outersole: 3/4–length injected TPU Sharkskin heel, Pebax spike plate Recommended for: 800–5000 meters on synthetic surfaces

Nike Zoom Rival D 4 $60 UPDATED Sizes: unisex 1–13,14,15 Weight: 6.2 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: one-piece mesh, no-sew TPU film overlays, vented tongue Innersole: sheet EVA Midsole: thin EVA wedge, full-length CM-EVA Outersole: 3/4–length solid rubber, Pebax spike plate Recommended for: 800–10,000 meters on all track surfaces

Puma Complete TFX Miler 2 $60 UPDATED Sizes: unisex 4–12,13,14 Weight: 6.6 oz. (w/spikes, men’s 11) Spikes: 7, replaceable Upper: synthetic leather Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: solid rubber, TPU spike plate Recommended for: 800–3200 meters on all track surfaces

Nike Zoom Celar 3 $80 UPDATED Sizes: unisex 4–13,14,15 Weight: 5.7 oz. (w/spikes, women’s 8) Spikes: 5, replaceable Upper: mesh, synthetic one-piece outer shell with medial zipper Innersole: sheet EVA Midsole: full-length contoured Phylon Outersole: Pebax spike plate, injection-molded Sharkskin heel Recommended for: 100–400 meters on synthetic surfaces Nike Zoom Javelin Elite $150 UPDATED Sizes: unisex 6–13,14,15 Weight: 14.5 oz. (w/spikes, men’s 11) Spikes: 11, replaceable Upper: synthetic leather, synthetic overlays, breathable mesh, zipper closure, and adjustable, angled strap at ankle Innersole: sheet EVA Midsole: full-length CM-EVA Phylon Outersole: full-length injected Pebax spike plate Recommended for: javelin on synthetic surfaces

Puma Complete TFX Sprint 2 $60 UPDATED Sizes: unisex 4–12,13,14 Weight: 6.4 oz. (w/spikes, men’s size 11) Spikes: 7, replaceable Upper: synthetic leather Innersole: sheet EVA Midsole: full-length EVA Outersole: solid rubber, TPU spike plate Recommended for: 100–400 meters on all track surfaces Saucony Endorphin LD2 $80 UPDATED Sizes: men 7–13,14; women 5–12 Weight: 5.2 oz. (men’s 11) Spikes: 4, replaceable Upper: breathable mesh, HFwelded overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: TPU Flexion spike plate Recommended for: 1500–10,000 meters and steeplechase on synthetic surfaces L

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at shuz2run@lightspeed.net.

Copyright © 2010 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.

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Shot Put 101:

Balance is everything

I

f there’s one basic rule that applies to all sports (and certainly to throwing) it’s this: balance is everything.

Without balance, an athlete (1) can’t create power, (2) can’t harness power effectively and (3) risks injury.

The first place a thrower wants to establish proper balance is in the back of the ring — at the start of the throw.

For rotational shot putters (and discus throwers, as well), lack of balance at the start of the throw cascades into terrible consequences at the release.

Luckily for throwers there’s a simple drill that can have a dramatic effect on balance: which I call the 360 drill.

It’s easy enough for a beginner to learn and perform, and yet it’s used by even elite throwers throughout their careers to check and correct balance issues at the start of the throw. The drill, as described here, assumes the thrower is a right-handed discus thrower or rotational shot putter. Adjust accordingly for left-handed throwers.

To address balance issues and give an athlete the strong, stable position needed to be able to drive from the back of the ring and create power, we perform a series of drills rotating over the left leg.

We begin with a 90 degree turn, then graduate to a 180, a 360 and finally, a 540 degree turn. Obviously

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360 degrees or 540 degrees is much farther than a thrower ever turns on the left leg in an actual throw. The idea is that if you can establish balance good enough to turn that extra amount on the left leg, you’ll be able to balance during the entry of the throw.

To perform the 360 drill, hold your shot or disc as you would in the throw. Begin with the feet wider than shoulder width and with a good deep bend in the legs. The chest is up, and the upper body is erect and tall. Push off with the right foot and pivot on the left foot. The goal is to turn 360 degrees and return to the same position you started in. During this drill, the three keys that we work on at the World Throws Center are:

Key 1.

Push off of the ground with the right side to start the rotation. Don’t pull with the left side.

Key 2.

Keep the right leg the same width (as wide as possible) and height off the ground throughout the drill.

Key 3.

Keep the same depth on the left leg.

Don’t let the body rise and fall throughout the 180, 360, or 540.

The first key, pushing rather than pulling, is actually the most unnatural one. Every thrower wants to pull with his or her left side to get the body turning. We tell our athletes to think of having their left foot on a skateboard and having to push with their right foot to get moving. This pushes the right hip around, makes it easier to balance and establishes a much wider sweep with the right leg.

The second key, a wide right leg,

gives a wide radius for creating power later in the throw, but it also helps balance the body. Much like a tightrope walker wants his arms to be extended to help his balance, the thrower can use the right leg and a long left arm to maintain balance through a 360 or 540.

The final key, staying low and deep on the left, is probably the easiest conceptually, but is the hardest physically. We want the legs to be in a deep bend with the hips low, and the thrower needs to maintain the same depth throughout the movement.

Make no mistake — this requires some strength. Almost every athlete will have a tendency to rise through the 360 or 540. We need the leg to stay bent so that when we graduate to a real throw, we will have some depth for the thrower to use to jump and drive from the back of the ring.

Begin with a 90 for a few reps.

Next do the 180 for a few reps. Then do twenty 360’s.

Every thrower should be comfortable with this kind of volume.

Not only will the 360 drill increase balance, it will also strengthen the legs for the events.

Keep in mind that this drill is never outgrown. Throwers of all ages perform the 360 drill to keep their balance and awareness at the back of the ring. From high school to the Olympics, the 360 is king of the balance drills!

John Godina is a three-time world champion and two-time Olympic medalist in the shot put, and the best shot-discus combination thrower in history. He founded and operates the John Godina World Throws Center at Athletes' Performance in Phoenix, Arizona. He can be reached via www.worldthrowscenter.com or www.athletesperformance.com or (480) 449-9000.

• SPRING 2010 • atf.athlete.com

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• SPRING 2010 • atf.athlete.com

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Athletes Only Talks With

Greg McMillan

Photo: www.photorun.NET 14

• SPRING 2010 • atf.athlete.com

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AO: What type of training should a 14- to 17-year-old U.S. distance runner be doing?

McMillan: For most of the year, the focus should be on the "edges" of the pace ranges — easy running for building endurance, and leg speed/technique sessions to build proper technique and the ability to run fast. I advise younger runners to save race-specific training (800, 1600, 3200 and 5K pace/efforts) for only the last few weeks before their peak races (XC championships or outdoor track championships). I've had great success with this model as it avoids peaking too soon (a big problem in high school runners) and sets them up to be able to progress from year to year while in high school and to be ready for the transition to collegiate running.

AO: What type of mileage?

McMillan: A general rule would be for freshmen to run 25–35 miles per week, sophomores 35–45; juniors 45–60 and seniors 55–75 (women runners may run slightly less depending on their durability). The coach will quickly see which runners are the better athletes and can advance this schedule for those that are the most gifted and injury free. This mileage progression assumes that the athlete is starting from scratch and has never run before. The key for me is consistency. The runner should train at a level that will allow him/her to train consistently.

If done correctly, the runner will arrive as a senior with three years of solid aerobic development, as well as leg speed/form development and racing experience.

AO: What role does core training play for a young athlete?

McMillan: Injury is runner enemy #1. A strong core can lead to greater injury resistance and is something that is very safe to do. Doing a few simple exercises is all it takes. If I could go back to high school, I would focus a lot on my core and hip development.

AO: How can young and adult road runners use miCoach to help their training?

McMillan: Most runners do too much too soon. Most under recover after hard workouts and overtrain during important workouts. miCoach provides the voice of reason and ensures that, if you listen, you will stay injury free and progress. You'll avoid the pitfalls that usually lead to injury, burn-out or poor performances. Most importantly, it helps you learn your body, and once you know your body better, you can continue to advance your fitness for years on end.

AO: How did you change Brett Gotcher’s training after Stanford?

McMillan: As with all the athletes I coach, it

Page 15

was all about gradual, yet progressive adaptation in all aspects of fitness. With mileage for instance, he was running 75–85 miles per week when he finished college. In his first year, we built him up slowly until he could run 95–100 miles per week. Then, the second year, we built his base mileage up to 100–110 and this last training cycle, he was able to run 120–130 miles per week consistently with a peak mileage of 140 in his marathon training cycle. So, it took us 21/2 years to get him to the level necessary for the goals he had (e.g., racing a fast half marathon and marathon). Everyone can apply this type of gradual progression.

AO: How does tempo work fit in for Brett?

McMillan: I love to think of tempo runs and Brett. Not just because he's really good at them, but because it was the topic of tempo runs that showed me we were going to have a successful coach–athlete relationship. We were preparing for his first post-collegiate track season, and the training was going well, but Brett felt he needed a few more tempo runs. The way he felt comfortable enough to come to me and let me know about it even though we hadn't even been working together for a year yet showed me that this was going to be a fruitful relationship.

For tempo runs themselves, I don't advise as many as other coaches do. I find them to work very, very well at bringing an athlete to peak condition so I save them for later in the training cycle. I see a lot of runners get too fit too quickly using weekly tempo runs, and then they plateau. Brett likes tempo runs, and I provide a few more for him than for other runners who aren't as adept at them, but I still save them for later in his season.

AO: What was his training like in the last 10 weeks?

McMillan: We focused on three things: weekly running volume, marathon-specific workouts and variety to keep him excited.

For volume, we went from 110–120 miles per week that he was running in the fall and bumped it up to 120–140 miles per week for 5 weeks. We actually wanted to do more, but he had an iliopsoas problem as we started the marathon program, so we didn't get the 8 weeks of high mileage in like I had hoped.

Luckily, he had 2 years of good mileage under his belt so it worked out okay. For marathon-specific training, we did tempo runs (4–7 miles; two of these), steady-state runs (marathon effort runs of 8–12 miles; four of these), long, easy runs (including one 24-miler, one 26-miler and one 28miler) and long, tempo runs (two 15-milers and one 18-miler, starting at 30 seconds per mile slower than marathon race pace and

finishing the last 5 miles at or below marathon race pace). For variety, we also performed a few shorter workouts, like the 200m 20–24 times, the 400m 12–16 times, as well as fartlek runs of 15–20 x 1 minute on and 1 minute off and an occasional hill workout.

AO: How did you mentally prepare him?

McMillan: I wanted him to think about two things: First, I wanted him to have a healthy respect for the marathon distance. I wanted him to know that it would be a very, very tough race and that he must put in the training to get his mind and body ready. I inserted several training sessions to try to really fatigue him so he would get a taste of what the marathon would be like. Second, I wanted him to know he was, in fact, well prepared and, using the data from the training, he was ready to run a good one—and it was clear he was ready for a fast one. He was on board with both and his confidence grew as the race drew near. Then I simply tried to keep him calm in the last 2 weeks when all marathoners begin the "marathon freak out."

AO: How fast can he go?

McMillan: I don't know. I believe he can run near 1:00:00 for the half marathon in the next 2 years, and that should allow him to run 2:05–2:07 in the marathon. Obviously, there are many things that must go right for those times to be run, but we never put limits on what we can do. The sport of marathoning today requires that you run 2:05–2:06 to be a player on the world scene, so we must shoot for that. Some athletes may be faster than this in the marathon but all elite U.S. marathoners must set their sights on this range. Step 1 is doing the work to build the body and mind to be able to do it, and step 2 is believing in yourself that you can do it.

AO: What did you learn from coaching him?

McMillan: Our system of training works. Our group environment works. And if I can get the athlete to truly believe in himself, he can accomplish more than he thought he could.

• SPRING 2010 • atf.athlete.com

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Sanya Richards Photo: Victah, www.photorun.NET

• IAAF ATHLETE OF THE YEAR • JESSE OWENS AWARD, TOP U.S. FEMALE ATHLETE

16

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Tyson Gay Photo: Takashi Ito, www.photorun.NET

• JESSE OWENS AWARD, TOP U.S. MALE ATHLETE

• SPRING 2010 • atf.athlete.com

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RunBlogRun

Page 18

Interviews

Amy Yoder Begley RunBlogRun: Tell us how your training is going.

Amy Begley: I was injured from Thanksgiving till mid January with a pulled groin. I had to give up the indoor track season. However, I’m healthy and back to training now. I’m looking forward to outdoor season.

RBR: Plans for 2010?

AB: We haven’t set up a plan for 2010 yet. We’re waiting to see how I rebound from this injury. I want to run a fast 5K and 10K. My 5K PR is technically from 2005, even though I’ve run faster in time trials in practice. I also want to go sub 31 in the 10K and sub 4:10 in the 1500 this year.

RBR: You had a superb year in 2009 with your fine performance in Berlin in the 10,000 meters, and your tough race in the U.S. championships. Tell us about the U.S. champs this year.

AB: The U.S. champs this year will be in Iowa so it’ll be nice to race in the Midwest. However, it could be hot and humid which would mean it could be more of a tactical race.

RBR: How was the race in Berlin? What did you learn from that race?

AB: The race in Berlin was a fun experience. I learned that I had more strength and speed than I thought I did. I was well prepared for that race. If I had to do it over again I would have risked a little more with 3K to go. The top five broke away and I didn’t go with them. I was happy with sixth and I was confident that I could beat all the women with me in the second pack. I won’t ever settle again. There’s no guarantee that I could have placed higher or run faster, but the next time I’ll risk it and go for it.

RBR: In 2008, you had the entire stadium going nuts, cheering you on to make the A standard. What do you recall from that race?

AB: I remember doing a lot of math in my head trying to figure out what I had to run. I knew I needed a sub 70 for the final lap. It was so loud in the stadium. It will be my favorite running career memory because a 20-year goal and dream had come true. Hayward and the Eugene crowd have been great to me. I love racing there.

RBR: What was the Olympic experience like?

AB: The Olympics were an overwhelming experience. It was my first time racing on that level. I guess you might as well start big. I enjoyed the Opening Ceremony. I’m glad we did the Opening Ceremony, because if I had walked into the stadium for my race without being there first it would have been more intimidating. There were 90,000 people in the stadium. I wasn’t happy with how I raced in Beijing. I gave up at 3000 meters and didn’t race well. Berlin was my redemption race for Beijing. I’m now better at mentally preparing for the big races.

RBR: So, what will we see you do this year? Are you going to do anything on the roads? Are you going to see where you can go in the 5000m or 10,000m?

AB: This year I want to continue to get faster. I want to race as much as possible in outdoor, especially in Europe. I want to go sub 15 in the 5K, sub 31 in the 10K and sub 4:10 in the 1500. I spent 6 years on the roads before I moved to Beaverton. I’ve always liked road races but after a long track season it’s hard to keep going. This year, due to the injury, I am hoping I will be able to extend my year and do some fall road races.

Special thanks to Amy Begley for her time and honesty.

Special thanks to Dan Lilot, for passing my questions on to Amy! 18

• SPRING 2010 • atf.athlete.com

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l ook fo r 20 10 AE c o mi ng s o o n! free po s ter i n si de

NEW!

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Nike Flywire High tensile-strength fibers sandwiched between a thin layer of TPU and a dynamic textile form an ultra-light, yet ultra-strong composite upper. This innovative technology allows the Zoom Victory and Matumbo spikes to provide the ultimate in support - without a heel counter or synthetic overlays - for an extremely lightweight yet supportive fit.

Nike Zoom Victory

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Made for 800m-5000m. High strength Flywire technology minimizes overlays and maximizes strength and durability.

Made for the 1500m-10,000m. High strength Flywire technology minimizes overlays and maximizes durability.

Colors: Black/White-Volt

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Designed and tested with the world's fastest sprinters.

Designed for the sprinter looking for a lightweight, For the thrower looking for the most technically advanced throwing shoe. high performance competition shoe.

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SHOE REVIEWS: Motion Stabilizing—iii | Neutral—iii | Performance—v ach new season brings with it the anticipation of improved design and new materials. The shoes that endured our weartestEof design ing process represent the best shoes for a variety of feet and runners. The influence of “Natural Motion” and a reexamination and available materials can be seen in the changes that have been made in a number of the shoes. Many shoes in all categories have been lightened up and have lower profiles, though there are still a number of heavyweight shoes with heavyduty motion stabilizing technologies, or multiple layers of plush cushioning.

Such changes have further established some best practices that improve overall comfort. All brands have their own lasts and formulations of basic materials that allow them to address the majority of runners’ requirements for fit and feel. The number of offerings in the Neutral and Performance shoe categories continues to grow, while those in the Motion Stabilizing category, though smaller in number, are becoming more precisely tuned to give better support and a more efficient transition from heel to toe-off. While there are some new patents in both design and use of materials, a number of innovations have spread throughout the industry so rapidly that they have already become best practices, and the consumer is the ultimate beneficiary.

Shoe companies use slightly different lasts (the foot-shaped forms on which shoes are made) and proprietary midsole formulas, and those result in a wide range of offerings on the market and improved chances that runners can find a shoe to match their fitness and biomechanics. It may take a bit of time to check out all the options, but you’ll know the right shoe for you when you try it. We offer this Review as a starting point.

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Welcome to the Running Network’s 2010 Spring Shoe Review!

B

arefoot running has been a hot topic of late: Should you run in shoes or do they hinder your natural movement? This discussion surfaces every decade or so, and in my 30+ years in the sport, I’ve developed my own take on this, which was corroborated by Cregg Weinmann at last year’s Running Network meetings. All things being equal, a runner should run in the least amount of shoe they can, depending on their biomechanical needs. It’s true that some people can run barefoot or in minimalist shoes on long runs, etc., but others risk injury that way. I suggest what my college coach, Dan Durante, had me do: Take a varied approach. I ran on grass, dirt trails, roads and tracks. I ran on beaches barefoot or grass tracks once in a while. I ran in light shoes during fast sessions and had my favorite (heavier) training shoes for long runs and easy days. I also noted that the better shape I got in, the lighter the shoes I could successfully train in. Just remember that this is a personal decision about what works for you in your own set of circumstances. Find the right shoe or shoes for you, and add some variety to your training surfaces— you’ll have healthier feet for it!

As always, thanks to Cregg Weinmann, our RN footwear reviewer, Kristen Cerer, our designer, Marg Sumner, our proofreader, and Christine Johnson, our RN project manager. We ask you to use the Running Network’s Shoe Review as the starting point in your journey to find your perfect running shoe. Go to your local running store (we track 683 of them at runningnetwork.com’s Store Locator) to finish the journey!

Running Network LLC Partners

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

Larry Eder President, Running Network LLC

AWARD WINNERS

BEST SHOE Neutral

SP

RIN G 2010

BEST SHOE Performance SP

Scott Makani II Best Shoe—Performance

RIN G 2010

BEST SHOE Motion Stabilizing

SP

K-Swiss Keahou II Saucony ProGrid Triumph 7 Best Shoe—Neutral

Nike Zoom Structure Triax+ 13 Best Shoe—Motion Stabilizing

RIN G 2010

BEST NEW SHOE SPRING 2010

BEST RENOVATION SPRING 2010

adidas adiStar Solution Best New Shoe

Brooks Glycerin 8 Best Renovation

Running Journal & Racing South www.running.net 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, 920.563.5551, ext. 112, larry.eder@gmail.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

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

ii | Running Network 2010 Spring Shoe Review

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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MOTION STABILIZING | NEUTRAL ASICS GT-2150

$100

The best-selling technical running shoe enters the back half of its second decade with a plan: Be consistent. The design stays as near as possible to previous versions, only tinkering with improvements to materials, especially those at the top of ASICS’ impressive line. The similarity with the 2140 extends from the upper, with minor adjustments in the overlays and a lowered ankle collar for better fit, to the midsole, through to the shank and outersole. The great cushioning and stable ride are well dialed-in, providing long-time users what they expect: a well-protected, securely delivered run. Runners with stability needs should seek out the GT-2150 and give it a test run.

“Snug, comfy and feels good. Cushioning is great; my feet are fine even after a 12-mile run. They seem a little lighter than their predecessor: keep what works and fix the little things.”

Updates the GT-2140 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6–14,15,16,17 (D), 7–14,15,16,17 (EE), 8–14,15,16,17 (EEEE), 7–14,15,16 (B); Women 5–13 (AA,B), 6–13 (D) • Weight: Men 13.2 oz. (size 11); Women 11.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)

Brooks Adrenaline GTS 10

$105

Brooks’ go-to shoe (what did you think GTS stood for?) passes the decade mark with a few new twists. The upper elicits the design ethos established more radically in the Trance 9. Here the supportive overlays are effectively distributed to keep the mesh open where needed, while holding the foot over the midsole with the help of a sturdy new saddle overlay on the medial side.

The midsole hints at more open segmentation, especially in the heel, improving the transition from heel to toe (a weakness with previous versions). The forefoot maintains its great flexibility, and the heel and forefoot are bridged by a brawnier TPU shank.

The overall weight is more than half an ounce heavier, but the improvements to the support and ride seem worth it.

“The Adrenaline has worked well for me, I know what to expect: comfortable fit, plenty of cushion, and great stability. Still a great shoe, in my opinion. There’s not much that needs improvement on this series of shoes.”

Updates the Adrenaline GTS 9 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 5–12,13 • Weight: 13.2 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Combination Strobel slip-lasted, Texon heel board

Nike Zoom Structure Triax+ 13

$100

Formerly one of a trio of Triax shoes, the Zoom Structure is the only survivor, though any resemblance to the original is lost in the mists of time. The goal of the Bowerman series is to maintain the essence of each shoe while incorporating improvements as they become best practices. The upper now sports simplified overlays, with more effective rearfoot strapping to lock the heel into its cradle in a manner similar to the Equilon. The mesh is open, especially across the metatarsals, freeing the bunion window. The midsole is essentially unchanged, except for more pronounced flex grooves in the lateral crashpad that improve the touchdown and transition to toe-off. The remaining changes are largely cosmetic, but this scaling back has shaved nearly an ounce from the shoe. Its combination of great fit, ride, and stability earned the Zoom Structure our Best Motion Stabilizing Shoe award.

BEST SHOE Motion Stabilizing

SP

RIN G 2010

“Slipping these shoes on, I like the snug fit and the sturdy support. The first run proved the fit was good, especially the new supports in the heel. There is a noticeable amount of cushioning in these shoes. Overall, my foot felt secure and ‘well liked’ in this shoe. The balance, stability, and support are first-rate.”

Updates the Zoom Structure Triax+ 12 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 5–12,13 • Weight: 12.4 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Cushlon board

Pearl Izumi Fuel

$100

The Fuel is a new shoe for Pearl Izumi and features some new approaches with its technology. The fit of the upper is glove-like from the heel to the midfoot—almost a racing shoe fit—but the forefoot has a roomy feel across the metatarsals to the toes, which, while common, is not standard fare. The ride is firm and responsive, a nice blending of quality EVA and Skydex elements in the heel and forefoot. The abbreviated Syncroframe is as effective as previous versions while lightening the shoe a bit, though it’s still no lightweight. Overall, the shoe provides just enough support and stability for overpronators looking for less bulky control.

“I love the fit of these shoes! The one-piece upper distributes security across the entire foot and helps to reduce the overall weight of the shoe. The ride was firm but not clunky, very stable without being too stiff. These are the best of the Pearls I’ve tried.”

NEW • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 • Weight: 13.1 oz. (men’s 11); 10.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

adidas adiStar Solution

$120

The new Solution is aimed at runners who want a responsive ride with a little stability and a measure of comfort. Part of the adiStar family, it features a performance fit in a heavy-duty daily trainer. The upper feels plush, thanks to the cushioned but sleek tongue and the smooth finish of the interior. The midsole is substantial and nicely responsive and protective, while the ForMotion cassette provides a smooth transition and good stability. The adiWear heel and blown rubber forefoot are typical setups and are well executed. The versatility and ride of the adiStar Solution earned it our Best New Shoe award.

“Good overall feel, comfortable fit, nice cushioning underneath. The upper is padded where needed, but not overdone. The midsole is firm, but responds well; not mushy. Great stable feeling, and a durable, reliable shoe.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: 14.5 oz. (men’s 11); 12.4 oz. (women’s 8) • Shape: semi-curved to curved • Construction: Strobel slip-lasted, adiPrene+ Strobel board

iii | Running Network 2010 Spring Shoe Review

BEST NEW SHOE SPRING 2010

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NEUTRAL adidas Supernova Glide 2

$100

In its second outing, the Glide takes a direct aim at performance without sacrificing the quality of the original. The upper uses a very breathable, engineered mesh that’s constructed with openings in some areas and is more solid in others. The midsole has a little softer feel—still quite flexible—but more solid. Thanks to the multiple layers of midsole/innersole materials and the Strobel board, the shoe has a cushy feel while still being resilient and responsive—a fine line that this shoe negotiates well.

The new blown rubber forefoot has a little better traction than the original Glide did and a rubbery, resilient bounce. The fit and ride will be familiar to adidas fans.

“Great glove-like fit, but enough room in the toe box to wiggle toes! Wore them on long runs, were great on the hills. They were definitely bouncy and squishy. Very comfortable and holding up well.”

Updates the Supernova Glide • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–13,14,15,16,17,18,19,20; Women 5–12 • Weight: 13.3 oz. (men’s 11); 11.3 oz. (women’s 8) • Shape: semi-curved to curved • Construction: Strobel slip-lasted, adiPrene+ Strobel board

Brooks Glycerin 8

BEST RENOVATION SPRING 2010

$130

Brooks introduces a new technology with its flagship neutral shoe. DNA is a rubbery cushioning element with the unique ability to respond according to the force applied to it: softly when a little pressure is applied, more firmly when more pressure is applied. DNA not only outperforms Brooks’ longtime HydroFlow technology, it’s also more environmentally friendly. The upper closely mimics the familiar fit of the past few iterations, with open mesh and a supportive saddle design. The midsole retains much of the feel of its predecessor but with a little better transition and a more responsive feel. Minor adjustments to the shank and outersole maintain the Glycerin’s support and durability and sports the inscription in German: “Laufen ist in meiner DNA” or “Running is in my DNA.” The performance, upgraded materials, and execution earned the Glycerin 8 our Best Renovation award.

“The fit is familiar: secure with a good feel around the ankle collar and roomy in the toes. The cushioning is quite good, but the rebound and responsiveness are a big improvement. I was certainly impressed.”

Updates the Glycerin 7 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14,15 (B,D,2E widths); Women 6–12 (2A,B,D widths) • Weight: 14.6 oz. (men’s 11); 12.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S257 Strobel board

K-Swiss Keahou II

BEST SHOE Neutral

SP

RIN G 2010

$100

The K-Swiss line has expanded to six serious shoes; the Keahou is the quality neutral model. The upper is a low-key combination of quality components, including air mesh and synthetic overlays, which draws attention purely by performance: it fits and supports the foot. The midsole is single density EVA with a couple of nifty dampening inserts of Superfoam in the heel and Strobel board, and GuideGlide in the forefoot, all providing a responsive, cushioned ride. The blown rubber forefoot, TPU shank, and carbon heel are expected and best practices, but they’re done well in the Keahou. The combination of ride, execution, and value earned the Keahou II a tie for our Best Neutral Shoe award.

“Roomy fit up front, but nice and snug in the heel. Premium shoe. The quality really came through with its consistent, protective cushioning and design. It performed very well for me.”

Updates the Keahou • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14,15; Women 5–11,12 • Weight: 13.5 oz. (men’s 11); 11.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Superfoam Strobel board

Puma Complete Ventis

$100

The new Ventis is a sibling to last season’s Velosis and is a surprisingly plush addition to the lineup, especially considering the price difference between the two. The upper is open mesh, which effectively handles the job of securing the foot while keeping it cool, along with well-placed synthetic overlays for support. The midsole is responsive, combining DuoCell and ldCell components with the polyurethane innersole and EVA Strobel board for good, step-in comfort, as well as overall cushioning.

The outersole of carbon rubber in the heel and blown rubber in the forefoot is well designed for flexibility and smooth transition from heel to toe. A solid shoe for neutral runners, the Ventis offers another fit option, as well as Puma’s unique look.

“Fit great in the heel, enough toeroom, though on really long runs the overlays across the metatarsals rubbed a bit. The cushioning was very good; no sore feet even with half-marathon training.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 5.5–12 • Weight: 14.0 oz. (men’s 11); 12.0 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Saucony ProGrid Triumph 7

BEST SHOE Neutral

SP

RIN G 2010

$130

The Triumph 7 makes several gains over the Triumph 6. The step-in comfort and cushioning are noticeable right out of the box.

The upper sports a few more millimeters of memory foam in the ankle collar, which provides a very plush feel, and a soft, moisture-wicking lining that adds to that sensation. Though reworked, the midsole is familiar and suited for high mileage and protection. The outersole is a new configuration of blown rubber under the ball of the foot, which is a little more durable without sacrificing cushioning. While some of the shoes in this category have pared things back, the extra weight and price here make a significant addition to the Triumph’s deluxe fit and feel. The blend of design, componentry, and comfort earned the ProGrid Triumph 7 a tie for our Best Neutral Shoe award.

“Nice fit, supports the middle of my foot; toe box adequate; heel snug, but not too snug. These are comfortable shoes and my foot feels protected from feeling rocks/pebbles underfoot. Good compression of the midsole, but [does] not get bogged down in too much cushioning. I like these!”

Updates the ProGrid Triumph 6 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 5–12 • Weight: 14.4 oz. (men’s 11); 12.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRC Strobel board

iv | Running Network 2010 Spring Shoe Review

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NEUTRAL | PERFORMANCE Under Armour Apparition II

$95

The second round of running shoes from Under Armour addresses some issues of the first round and builds on its strengths.

The upper is open mesh similar to that of the original, with adjustments made to the Fit-Sleeve that improve the fit and comfort. The midsole and outersole are just a bit better than round one, with a good transition, durability, and a responsive, resilient ride. The weight is toward the beefier end, but acceptable in a heavy-duty trainer. The Apparition sports a price adjustment that makes it a decent bargain. Though not a dramatic change, the performance and upgrades show the Apparition II is headed in the right direction.

“They feel really nice, slipper-like. No problems straight from the box for a 6.5-mile run. The cushion on this particular shoe was not disappointing, but not exceptional either, though no sore feet, which, for me, is saying something.”

Updates the Apparition • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14,15; Women 6–11,12 • Weight: 14.3 oz. (men’s 11); 12.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Karhu Forward Fulcrum

$130

The new Forward Fulcrum employs the expected top quality components. The upper is a lightweight, perforated mesh that’s welded to eliminate seams and open across the metatarsals to nicely accommodate bunions or a wide forefoot. The midsole is a resilient and responsive EVA, which has a good level of cushioning. The ratio of midsole material in the heel vs. the forefoot pitches the foot forward for a quick toe-off, but the exaggerated lean may not suit all neutral runners as it does run “downhill” a bit. The outersole is the same effective carbon and blown rubber of other Karhu shoes and is executed at its usual high standard. Its light weight is a bonus.

“The upper has a smooth, comfy feel and good, secure fit. Unexpectedly light, especially for such a well-cushioned running shoe. Great heel cushioning, and the flow to the forefoot really keeps you on your toes, even when you are tired. I think it is about as good a shoe as I have worn.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 8–13,14; Women 6–11 • Weight: 11.6 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Mizuno Waverider 13

NEUTRAL

$100

The Waverider 13 maintains the momentum of its predecessor, balancing light weight with protective cushioning. The upper shows typical Mizuno design caution by making subtle alterations to overlays which seem almost cosmetic, but are well thought-out. The most noticeable change is the new lining material, which is softer and cradles the heel better. The midsole is essentially unchanged, though new tooling always subtly affects the ride; here a little foam has been added under the Wave plate to better cushion the touchdown. The outersole is unchanged, providing effective durability and traction.

“They proved to be one of the most reliable daily trainers in my rotation. They fit snugly where needed, roomy in the toes. They have a good level of cushioning, but when I was fit, they were super efficient—a great extension of my feet.”

Updates the Waverider 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15,16; Women 5–12,13 • Weight: 11.9 oz. (men’s 11); 9.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Zoot Ultra TT 3.0

NEUTRAL

$130

The third round of the Ultra TT maintains effective performance without rocking the boat. The upper is little changed, adding a bit of reflectivity—TT does stand for Triathlon Training, after all—but leaving the lacing and entry points unchanged. The TPU at the heel and toes was overkill and has been replaced by lighter weight HF-welds that do the job. The midsole and outersole have no changes, save cosmetic, since the cushioning and performance were well dialed-in last season. Very light for a neutral training shoe, the Ultra TT 3.0 can handle a good share of mileage, as well as faster running and racing.

“Fit like a sock, very smooth. Surprisingly, they had a good deal of cushion. I especially enjoyed the impact on landing with my heel. They were great for tempo runs and races.”

Updates the Ultra TT 2.0 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12, 13,14; Women 6–10,11 • Weight: 9.3 oz. (men’s 11); 7.4 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

ASICS Gel DS Trainer 15

NEUTRAL $110

Perhaps the most iconic model of this category, the Gel DS Trainer turns 14. The bulk of the changes (though there aren’t a lot) are in the upper, where the overlays have been altered at the toe and reduced in the heel, and the mesh is a bit more open.

Support and fit, however, are indistinguishable from last season. The midsole and outersole are the same, with slight adjustments to the Trusstic support in the shank. The overall effect adds up to a quality, stable, well-cushioned ride that fans of the series will be pleased with. Runners looking for a great blend of lightness, stability, and cushioning should consider the DS Trainer 15.

“Great fit. It’s shaped somewhat to fit perfectly around the mold of your actual foot. Nice cushioning and no hard spots anywhere. A stable ride; no need to worry about any wobble. Excellent lightweight trainer, good for mid to long training runs or races.”

Updates the Gel DS Trainer 14 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: 11.3 oz. (men’s 11); 9.1 oz. (women’s 8) • Shape: semi-curved • Construction: slip-lasted

v | Running Network 2010 Spring Shoe Review

STABILITY

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PERFORMANCE Mizuno Wave Elixer 5

$105

This Elixer is the best yet, expertly blending lightness, stability, and ride. The upper sports minor changes to the overlays and new support straps of stretchy synthetic material shoring up the medial side. The base of the entire upper is a uniformly shaped airmesh. The Wave plate is unchanged, but the midsole is AP+—the old AP with new polymers added for a better rebound— which softens the cushion of the shoe, while making the ride much more responsive. The outersole features a new configuration of G3, moving from the dots of PU to a combination of chevrons and fins that improve traction and durability. The Elixer has always been a good choice in the performance category; now it’s even better.

“They fit well, like Mizuno always does. I was surprised how comfortable the shoe was, especially the cushioning. I felt like I was in close contact with the ground but still able to have the protection and ‘spring in my step’ that the shoe afforded me. I liked the shoe style and function. It has become one of my favorites.”

Updates the Wave Elixer 4 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men 7–13,14,15; Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

STABILITY

New Balance 740

$85

Despite the number reset, the 740 is the second round of last season’s 749. There’s also some resetting of the upper design, making a visual alignment with the NBx firmament. The upper shows a subtle change in fit and support; while still built on the New Balance performance last, the shoe feels wider, and the N-lock lacing has been internalized and lacks the separately-adjusting feature of the external version. The midsole has been slightly resculpted to better incorporate the N-Ergy cassette, but is much the same as the previous heel setup. The more supportive shank and the adjusted flex grooves allow a very responsive toe-off. This version has more forefoot volume with the responsive cushioning and stability of its predecessor.

“Roomy fit, but seemed to work OK. Good amount of cushioning, yet allows you to feel the road. Keeps the foot stable and pace quick.

Was a good tempo shoe, but I’d rest these on easy days. Above average sole durability; the heel plug is very wear-resistant.”

Updates the 749 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E,4E); Women 5–11,12,13 (B,D) • Weight: 11.7 oz. (men’s 11); 9.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

STABILITY

Nike LunarElite+ 5

$100

The Lunarlite foam has been working its way through many of Nike’s established performance shoes, transforming them into new shoes. The LunarElite+ 5 retains only the mission of the Elite+ 4: to provide a light, responsive, stable ride. The re-vamped upper is now a no-sew, seam-free combination of mesh and synthetic overlays, with Flywire for midfoot support. The close fit is not quite racer-like, but it’s secure and comfortable. The Lunarlite midsole features Nike’s Dynamic Support which is soft enough for neutral feet and stable enough for mild to moderate overpronators. The ride is typically cushioned and responsive— the snappiest Lunar shoe yet.

“The fit was pretty good and the smooth interior was appreciated. Not as snug in the arch as some tempo shoes or racers. The cushioning and weight are where the shoe really shines and durability has been great, the cushioning really holds up.”

Updates the Elite+ 4 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men 7–13,14,15; Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel sliplasted, EVA Strobel board

STABILITY

Reebok Premier SF Attack

$90

The SF Attack is new to the Reebok Premier line, and a bit of a sleeper with a unique design. The upper is open airmesh with the toe cap as the only forefoot overlay, making them light and bunion-friendly. The Smoothfit upper (the “SF” in the name) supports the midfoot without interior seams, securing heel and midfoot with a soft, sueded feel. The midsole is responsive and durable injection-molded EVA, with a second density adding a good measure of stability. The DMPRTek outersole provides good flexibility with proven durability and a bit of extra cushioning. For performance, stability, and its great light feel, the Premier SF Attack deserves serious consideration.

“Great fit. I ran a half marathon in these three days after I got them and had no blisters or sore spots. Right amount of cushion for running on the road, and nice and straight and stable. These are probably the lightest shoes I have been able to run in and feel like I have good cushion and support, and can run some longer miles in.”

NEW • Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

STABILITY

Scott Makani II

BEST SHOE Performance SP

RIN G 2010

$110

After a start with European triathletes, Scott brings a range of training and racing shoes to the U.S. market. Of these, the Makani II may be the most versatile, managing the wear and tear of training while being light enough to race in. The upper is the typical lightweight mesh, but with a stretchy inner sleeve through the midfoot and a supportive saddle that cinches separately. The midsole is a new EVA blend known as UltraLyte, which provides a nicely responsive ride. The midfoot features a second density of EVA, as well as a shank of a carbon fiber element beneath a TPU window which, in concert, provide torsional rigidity by resisting excessive twisting. A combination of blown rubber in the forefoot and carbon in the heel and high-wear regions rounds out a familiar construction. It’s ultra light weight, responsive ride, and good stability earned the Makani our Best Performance Shoe award.

“This is a very good-fitting shoe which snugs up nicely around my ankle and the toebox allows enough room for my toes to dig in during speedwork. This shoe is very responsive feeling with a nice flexible forefoot and a very stiff arch. The heel area absorbs shock well, and the forefoot allows a feel of the ground while pushing off.”

STABILITY

Updates the Makani • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6–12,13; Women 5–11 • Weight: 10.8 oz. (men’s 11); 8.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, UltraLyte Strobel board vi | Running Network 2010 Spring Shoe Review

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Page 27

American Track & Field

2010 RUNNING & TRACK CAMP RESOURCE GUIDE East Coast Cornell Big Red Track Camp Cornell University, Ithaca, NY June 11-15 Camp ph. 607/255-1200 camps@cornell.edu www.athletics.cornell.edu/camps Cornell Big Red Cross Country Camp Cornell University, Ithaca, NY July 26-30 Camp ph. 607/255-1200 camps@cornell.edu www.athletics.cornell.edu/camps Sky Jumpers - Centerville High School Vaulting Camp Centerville, Ohio July 20-23 www.skyjumperscom/pages/camps.html Sky Jumpers - University of Wisconsin Pole Vaulting Camp July 7-10 Jan Johnson jan@skyjumpers.com

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Page 28

American Track & Field

2010 RUNNING & TRACK CAMP RESOURCE GUIDE Camps At-A-Glance

June 11-15

Cornell Big Red Track Camp

Ithaca, NY

607/255-1200

www.athletics.cornell.edu/camps

29-2

Sky Jumpers - SJVSC Pole Vaulting Camp

Kutztown, PA

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7-10

Sky Jumpers University of Wisc. Pole Vaulting Camp

Stevens Point, WI

805/423-2363

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11-14

Sky Jumpers Kutztown Pennsylvania Pole Vaulting Camp

Kutztown, PA

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July

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Boulder Running Camps

Boulder, CO

303/222.8050

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18-22

John Godina Throws Camp

Flagstaff, AZ

928/523-5647

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19-22

Sky Jumpers Atascadero Summer Pole Vaulting Camp

Atascadero, CA

805/423-2363

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20-23

Sky Jumpers Centerville High School Vaulting Camp

Centerville, OH

805/423-2363

www.skyjumpers.com

21-25

Boulder Running Camps

Boulder, CO

303/222.8050

boulderrunningcamps@gmail.com

26-29

Cornell Big Red Cross Country Camp

Ithaca, NY

607/255-1200

www.athletics.cornell.edu/camps

Run Your Camp Ad Here!

For More Information Call Adam Johnson-Eder

608-957-2159 atflistings@gmail.com

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American Track & Field

2010 RUNNING & TRACK CAMP RESOURCE GUIDE 805/423-2363 Track and Field Office - University of Wisconsin (Athletics) Quandt Field Office Stevens Point, WI 54481 www.skyjumperscom/pages/camps.html

Central Boulder Running Camps University of Colorado Boulder, CO Week 1: July 14th - 18th Week 2: July 21 - 25th Director: Jay Johnson boulderrunningcamps@gmail.com phone: 303/222.8050

John Godina Throws Camp Nothern Arizona University Flagstaff, Arizona July 18-22 Ages 13 and up $495 includes training, housing and food www.nauathletics.com

West Coast Sky Jumpers Vertical Sports Day Camp Atascadero, CA March 7, 21, 28, April 11, 18, 25, May 2 July 19-22 Jan Johnson, jan@skyjumpers.com 805/423-2363 6505 Santa Cruz, Atascadero, CA www.skyjumperscom/pages/camps.html

For more information on ATF Camp ads, please email atflistings@gmail.com.

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When you’re in the right shoe, you love RUNNING more.

Page 30

Another Reason to Celebrate

Lagat

by Dick Patrick

Bernard Lagat began his 2010 season by winning his record eighth Wanamaker Mile at the Millrose Games and the next weekend setting the U.S. 5000 indoor record at the Reebok Boston Indoor Games.

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It’s hard to believe he’s 35. Born in Kenya, and a U.S. citizen since 2004, you get the feeling that the man with Olympic Silver and Bronze medals in the 1500, as well as five medals at the World Outdoor Championships, including Gold in ’07 at 1500 and 5000, is not done with major achievements.

He’s been around long enough to serve as an inspiration to younger American runners and get inspiration from them. Dathan Ritzenhein’s U.S. 5000 record set last summer is serving as motivation to Lagat.

Gradually, Lagat is shifting from the miler to the 5000 runner, logging many of his longer runs with Abdi Abdirahman, a three-time U.S. Olympian at 10,000.

“I’m doing a lot of long tempo runs,” said Lagat, who has been coached by James Li since his days at Washington State. “I run with Abdi all the time now. He likes to take it hard 10 miles, 13, even 14.

“My coach now is preparing me for summer so that I can do the 5K. I feel like my body is responding to the distance.” But, he adds, “I don’t want to lose the speed. I think everything is going to plan.” to help him with speed work, Lagat has Boaz Lalong, a new member of his training group. “I will benefit because he’s an 800m runner,” Lagat said. “And I’ll be benefitting from Abdi, and they’ll benefit from training with me. It’s perfect training.”

With no Outdoor Worlds (there was an Indoor Worlds, March 12–14, Doha, Qatar) or Olympics until 2012, it’s a year to experiment. Lagat’s goal in the 5000 is 12:50, significantly faster than his PR of 12:59.22 and Ritzenhein’s U.S. mark of 12:56.27.

His 13:11.50 in Boston, which broke Galen Rupp’s year-old U.S. mark by about 7 seconds, came in his first indoor 5000. It looked easy enough that 12:50 this summer seems realistic.

Lagat has the complete package — impressive range, closing speed for a charismatic style and a friendly, gracious personality. Yet he remains underappreciated.

30

• SPRING 2010 • atf.athlete.com

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