Coaching Athletics - Winter 08 by Fortius Media Group LLC (Running Network)

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Winter 2008/2009

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quarterly

contents COACHING AT H L E T I C S 6 8 12

Publisherâ&#x20AC;&#x2122;s Note

Interview: Chris Solinsky

In the Spotlight: Valeriu Tomescu on Training a Gold Medalist

Success in the 10,000

Interview: Kara Goucher

Year-End Wrap Up

Dwayne Miller Named Nike Coach of the Year

ASBA Honors Distinguished Sports Facilities

Interview: Bernard Legat

Working with Design Pros

by Dan Grimes

by Cregg Weinmann

USATF Press Release

by Mary Helen Sprecher

quarterly

COACHING AT H L E T I C S Volume 3, Number 4 Winter 2008/2009 Group Publisher: Larry Eder, larry.eder@gmail.com, 920-563-5551, ext. 112 Group Editor: Christine Johnson, ctrneditorial@aol.com Advertising: Larry Eder, larry.eder@gmail.com, 608-239-3785 Writers/Contributors: Dan Grimes, Mary Helen Sprecher, Cregg Weinmann Photographers: Lisa Coniglio/PhotoRun, Victah Sailer/PhotoRun Layout/Design: Kristen Cerer Managing Editor: Sue Wells Hall, halls@fortschools.org Pre-Press/Printer: W. D. Hoard & Sons Company, Fort Atkinson, WI

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Publisherâ&#x20AC;&#x2122;s Reps: Peter Koch Weser, 310-600-9929, pkwadvmags@yahoo.com Special Projects: Adam Johnson-Eder, 608-957-2159, atflistings@gmail.com Special Thanks To: Kristen Cerer, Sue Hall, Alex Larsen, Penny Mepham, Tim Garant, Tom Mack, Mary Ward and Julie Wells Dedicated to: Fr. Ralph Passerelli, S.J., Jim Marheinecke, Steve Pensinger, Dan Durante and Terry Ward, a.m.d.g. phone 608-239-3785; fax 920-563-7298 Coaching Athletics Quarterly is produced, published and owned by Shooting Star Media, Inc., PO Box 67, Ft. Atkinson, Wisconsin 53538-0067, Christine Johnson, President, Larry Eder, Vice President. Copyright 2009 by Shooting Star Media, Inc. All Rights Reserved. Publisher assumes no liability for matter printed, and assumes no liability or responsibility 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. No part of this publication may be reproduced or stored in any form without written permission of the Publisher. Coaching Athletics Quarterly 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. Photo by: Victah, PhotoRun.NET

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publisher’s note Dear Readers,

he end of the year has been crazy for us here and surely for you, as well! I hope that you enjoy your Winter ‘08-’09 issue of Coaching Athletics! It focuses on distances, and features interviews with top athletes from the U.S. and an interview with one of the top coaches in the world, the husband of Beijing marathon gold medalist, Constantina Tomescu-Dita: Valeriu Tomescu. Tomescu-Dita made a memorable, bold move at the halfway point in the Beijing Women’s marathon in tough conditions, and won! My experiences in Beijing were tremendous. I was in awe with the improvements of our distance runners, especially Shalane Flanagan and Kara Goucher in the 10,000 meters, and with three U.S. women making the final in the 5000 meters. I was impressed by the showing of the men in the marathon: Dathan Ritzenhein ran well, as did Ryan Hall, and Brian Sell ran his usual come-from-behind race. There was only one problem, Wanijiru ran a 2:06.21! We also have a piece from Danny Grimes, a former world class athlete and World Championship qualifier. Ironically, I ran against Danny in his first 10,000 meters as a senior in high school in 1976: he was first junior, Bob Lucas, an advanced designer at adidas was second and I was third. I must say that the Nike NXN and the Foot Locker XC made me feel very good this past year! Good, strong kids continue to run and develop in our programs. I am also very excited about Ryan Hall and Kara Goucher both running the BAA Boston Marathon in 2009…what a dynamic duo! We will be publishing a Spring issue in March, Summer in June, Fall in September, and Winter in December in 2009, so watch for upcoming issues. Regards,

Larry Eder, Publisher

P.S. Special thanks to the following: Josh Rowe from Nike sports marketing, and agents Brendan O'Reilly, Tommy Radcliffe, Peter Stubbs and James Templeton, who assisted us in getting information from their athletes! A warm thanks!

Photo by: Victah, PhotoRun.NET

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Constantina Dita at the 2008 Olympic Games in Beijing, coached by Valeriu Tomescu

In the Spotlight:

Valeriu Tomescu on Training a Gold Medalist CA: Can you give us a short description of how Constantina Dita developed as an athlete? VT: Constantina started in her final year of high school to train for track & field and cross-country. Maybe that was one of the good things contributing to her ability to still be running so well at age 38. Her first coach had the good sense to use an easy type of training [without] too much stress for a beginner, such as Constantina. She started proving the abilities to be a great runner. She had already had three coaches, and I was her fourth; [I was] very young without experience, but I did have my bachelor’s degree in P.E., which I think proved to be an excellent asset for the coach I’ve become during the past eight years. CA: Can you give us a synopsis of your development as a coach? How did you begin to coach Constantina? VT: I started as a coach in the 1998–1999 school year, working for one year as a P.E. teacher at a middle school in Transylvania, but I was not too thrilled with it. We had very little equipment, and we had to improvise for a lot of the cross training and exercises I wanted the athletes to do. On top of that, it might be hard for an American to appreciate how difficult it was for the average Romanian family to even afford a pair of sports shoes for their children. I felt like I was sinking into something I couldn’t take—mediocrity. At the end of my first year as a teacher, I 8 Coaching Athletics Quarterly - Winter 2008/2009

decided to go into a training camp for myself, when I was trying to qualify for the national half-marathon championships. It was at that altitude camp in Pietra Arsa where I first met Constantina. She had been selected for the 1999 World Championships in Seville for the marathon and was there for training. I had no idea at the time that within six months we would be married! The next year, when she failed to qualify for the Romanian team for the Sydney Olympics, she decided that I should take the responsibility for her training. Although I just had the one year of middle school coaching experience, Constantina took into account my educational background and the fact that I had been in training camps for the past few years with other athletes as a training partner. So, starting with the fall of 2000, I became her coach, and I realized that I needed to start studying more to be able to make some progress with her training and racing. My luck … or maybe I should say our luck … was the fact that we came to the U.S., where you find access to information on every street corner (although you just need to figure [out] the streets!). I started reading about American training philosophies and exercise physiology, which are still my favorite reading topics. I understood that I will never know enough, so that was a great motivation to learn, as well as understanding there are so many coaches out there better than me. I accepted it, and rather than be jealous of them, I think it is the right attitude for a coach to take regardless of how much experience he

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or she has. Although a lot of it was self-taught, I realized I needed a sounder background, so I went through the USTAF Coaching Education. I passed Level I this past winter and Level II this summer. From this start, it took me about eight years to have an Olympic Gold medal in my “pocket,” along with five other medals in World Championships, and there probably are not too many coaches who can say that at the age of 32. Everything added up so well just for my athlete and me on August 17th. I still hope I will be able to [complete] my Master’s in exercise physiology.

CA: Constantina races well up to three marathons a year. How do you train for that? VT: Well, that is always manageable if the base period is not rushed and is not interrupted by injuries. Running three marathons a year is tough at the elite level, because we understand that there is just one peak in an athlete’s racing year. So, we need to use the spring marathon as another step for the next marathon in our trainings and basically decide [in] which marathon we want to do our best. This is where strategy has a great importance in your periodization. I found that Constantina’s body is more likely to peak late summer/early fall. Considering that, [we] train for a fast marathon in [the] spring. Even if she would win that spring event, our projected peak might still be later in the year; otherwise, our year it would be done by May. For example, in 2005, she had a great race in London, setting a new national record of 2:22:50 to finish second behind Paula Radcliffe. Then, she came back in the autumn and broke that mark by over a minute in Chicago.

It’s a building process, and it’s experience. This is supported by lab tests, particularly blood work and lactate threshold. We don’t do [as] much VO2 Max testing as people might expect. I really don’t find the VO2 Max to be as important as VVO2Max (velocity). Overall, lactate threshold is the one that we can definitely use as a great monitoring of training intensities. If we respect the real, tested level of the athlete’s body and not just make assumptions by sensation, then we can avoid going wrong or exposing the athlete to the risk of injuries. There are going to be three phases of our training in a year for those marathons. The three phases don’t stand alone. We use each past phase to monitor the training for the next phase and, thereby, [are] able to train at a higher level for that next marathon.

CA: Women and marathons—do you have theories on their training? VT: Women and marathoning—there would be a great deal to discuss. I do believe that women are managing this distance better than guys, and we will still see a great deal of progress in women’s marathon levels, considering that they started running the distance much later than the men. [We are only talking about 30–35 years so far for the women, compared to 100 years for the men.] As a coach, I think monitoring the iron levels, CPK and so forth can help train women and keep them on the right track. They have mood changes, and they sometimes get so into their training that they forget to recover. I think they are easier to deal with than men, able to take the pain better, capable of recovering better than men. Altogether they are

Photo by: Jiro Mochizuki, PhotoRun.NET

CA: What is Constantina’s typical training week? Her early season? Her preparation for a marathon? VT: Well, to take a sample week, let’s look at the early season in preparation for a marathon. We start with a gradual build-up of the workload, mainly more mileage and keep building on it. The first week will have one workout a day. For example: Monday Tuesday Wednesday Thursday Friday

Saturday

Sunday

20km ([at a pace of] around 1 h, 26 min) 20km (about the same) 20km 28km ([at] around 2h) 28km (total with two sessions) Morning: Easy 6km warm-up, with drills 2 series x 3 drills 10x100m strides with [a] jog in between 20x150m hills reps with [a] jog in between Cool down about 6km Afternoon: Easy run 8km to help with recovery after the morning session 34 km (total with two sessions) Morning: Fartlek 20km in about 76 minutes, with 3km warm-up and 3km cool down that leads to 26km Afternoon: Easy 8km jog [at] about 42 minutes Morning: 35km run ([at]around 2h, 34 min) Afternoon: No training. Recovery with massage, [via a] subaqual shower

This first week would therefore be about 185km, and we would build to the next three weeks [to] about 200km, 215km, and 185km. This would make the monthly total about 780 km, and we never exceed 810km. Coaching Athletics Quarterly - Winter 2008/2009

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stronger than men, they will [need] somebody that is educated enough to make their capabilities real. Maybe when I have the opportunity to begin coaching some men, I might adjust this opinion, but it is how I currently feel.

CA: Should women distance runners focus on track and cross country first? VT: I believe men, as well as women, should concentrate on track and cross country first. It’s a natural way of building up continuity [consistency] with your trainings, rather than jumping to overly long races that will just cut short your potential career. Also, for younger people who run cross country, it seems to help with bone density, so I’d recommend to run on dirt and grass hills without putting too much stress on a young athlete’s growing bones. So, yes, I believe starting with track and especially cross country would have a great impact in your future marathoning career.

CA: Tell us about her races in Chicago. VT: Chicago is a great course for her style

Photo by: Jiro Mochizuki, PhotoRun.NET

marathoner, a pretty flat course with generally very wide streets. This does help by not having the visual pressure of narrow streets where you feel that environment somehow pressing in on you, on your brain. It is a psychosomatic feeling, running openly like that, as if you have more oxygen; mentally or psychologically, that is a great help. Chicago came always for her as the peak race of the year, and that’s why she has competed excellently there every time. In 2004, she came from Athens where she finished 20th, struggling to finish the race in extreme hot conditions. But, basically, the poor run there and not being able to compete kept her from consuming too much energy, so two months later she got a big reward: winning the LaSalle Bank Chicago Marathon. What happened after that was that almost every year she had to run the World Half-Marathon (or World Road Race Championship) just before Chicago, particularly the year when she and Lornah [Kiplagat] both broke the 20K World Record. She came in with TOO much confidence, and she kind of blew her race in big style, but still manages top five. Mentally, Constantina is a very strong athlete, but probably with more respect to her physical abilities, she already could have run below 2:20 a couple of times in London or Chicago. She really feared and didn’t trust a strategy of negative splits. Fortunately, she did try such a tactic at least once in her career, and we all saw that it paid off with the Olympic Gold medal in Beijing.

CA: Tell us about the tactics in Beijing. How did she feel? Why did it work? VT: The first thing I was concerned about this summer was what every coach must target, having her 100% healthy at the starting line. Considering 10 Coaching Athletics Quarterly - Winter 2008/2009

the scare that everybody had with the pollution and hot/humid weather [in Beijing], everybody was training more for a tactical race rather than a fast race. That’s what we were doing, going over every single day within the final three weeks before the race [to plan] how she should approach it. Every move that she would do had to be very pace controlled, without any surges, and it had to be done gradually. The first half we expected to be slow, but the time in the actual race was too slow. We had covered that aspect, too...she had no chance for a medal if she would wait until after the halfway [point] on a slow pace due to her relative lack of speed at the finish. So, as you saw, she pulled away but very gradually, only a few seconds for every kilometer. As it happened, the trap was that nobody would really want to follow her, because most of her competitors who had already raced her many times consider her as a front runner who is doing that from the beginning or too early in the race. Well, this time was not too early. It was already after [the] halfway [point], a very important detail that, really, common sense should have revealed to the other competitors. So, finally after years and years of running, after about 30 marathons, Constantina finally runs a negative split marathon and she gets it right, a Gold medal in the Olympics against a field that only the London Marathon is able to put together. We are both extremely respectful of the huge names that were in that field…Catherine [Ndereba], Paula [Radcliffe], [Gete] Wami , the Japanese and Chinese women, and so on…and that’s why this medal is even more valuable in our memories. On that day, we were able to be the best from the best field in the world. Physiologically, for Beijing, I made sure that her body would have plenty of glycogen reserves, that her glucose levels would not be dropping during her efforts, and that her body temperature would not rise at a level of 39.5 degrees Celsius. With this, I wanted [her to] do her own race and wait for the other’s race tactics. She was supposed to stay with the group until 30km, but with the slow pace in the first 20km and the great weather conditions, she had to switch the plan. At the start line, after seeing and feeling the conditions and not letting her warm up too much and without too much stretching (which avoided consuming too much energy and proved to be an excellent call), we talked for the last time. We decided that she should try to make her move halfway, and not wait until 30km. She did this with great style and perfect timing. She also proved that age is not the limit that many of us feared so many times.

CA: What can women run at the marathon? Is there a perfect training method for women distance runners? VT: Well, women have already proven to be able to run 2:15 (Paula [Radcliffe]). I believe that we’ll see more women approaching that level [with] maybe

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one getting close to 2:13 minutes in the next five years, and many will get around 2:20–2:19. As for a training method being perfect, I would say there is no such thing. There are too many other factors to run the perfect race to just [rely on one’s] training. When I see books about the “secrets of marathoning” or “secrets of training,” I would say loud and clear: “THERE ARE NO SECRETS!” and apologize for disappointing some people. It is exercise physiology that will make a huge difference in an athlete’s training strategy and racing tactics. It will help to individualize the training and tailor it to your athlete’s capabilities.

CA: What would you tell U.S. college-age women, who are [already] running 10ks and 5ks, about the marathon? VT: I would say not to rush into running a marathon. Use those 5k, 10k races as a great build-up to run a great couple of half-marathons. Only after that, consider running a marathon if you want to be a competitive athlete. Also, try to get a coach who respects science and avoid those who will only try to make you run his workouts from when he was a very good runner in his or her time. That’s a huge red flag, because we are not going to see individualization occur, and we are not going to see progress either. Avoid coaches who will have you train with groups of athletes that are from 800m to marathon, [where] you have to do the same workouts just because your coach says so. Believe me, I have seen these types of coaches!

CA: Tell us about how to construct a training program, using your beliefs for a) women hoping to break three hours, b) women hoping to run 2:50, c) women hoping to become national class. VT: This is a great question, but I would have to start by asking back: How fast did that runner run before trying to break the 3 hours and so forth? For a 3:00 goal, I would assume that person needs to be training at least once a day, 5–7 days a week. The approach should be having enough time to train and not expect miracles in three months. Ideally, all the training needs to be planned after determining your lactate threshold, weight, and speed for 5k/10k /half-marathon. Only after that can we try to predict a marathon time at 3:00, 2:50 or national class. The great part of this is you will need more than 3–4 years to became a national class runner, depending on your consistency over time to have a great few years of base on which to improve. So, 3–4 years after the high school and then college background should be plenty to stay safe and be ready to improve to national class. CA: How important is coaching to an adult athlete? VT: Coaching an adult athlete is important as long as you find the right adult, or make that adult become part of a great community [in] a way [where] he can become a great role model for kids, who eventually will turn to running or other sports.

Photo by: Jiro Mochizuki, PhotoRun.NET

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ASBA Honors Distinguished Sports Facilities E

llicott City, MD—The American Sports Builders Association (ASBA), the national organization for builders and suppliers of materials for athletic facilities, has announced the winners of its annual awards. Awards are presented each year to facilities built by ASBA members, which best exemplify construction excellence. Winners are announced in the fall, and presentation of award plaques is made at the Technical Meeting, recently held in New Orleans, LA. A panel of ASBA members judges entries anonymously. Projects are scored individually based on considerations such as layout and design, site work, drainage, base construction, surface, amenities, innovation and overall impression. Winning entries are those whose cumulative scores meet or exceed the standard. This year’s winning projects are:

Distinguished Indoor Multi-Purpose Facilities Jamestown College Larson Sport Center Jamestown, ND New Construction and Upgrade of Existing Facility: Kiefer Specialty Flooring

Distinguished Track Facilities OUTDOOR RUNNING TRACK FACILITIES Running Track Stadium Facility Middleton High School Middleton, WI Upgrade of Existing Facility: Rettler Corporation Cloudcroft High School Cloudcroft, NM Upgrade of Existing Facility: General Acrylics, Inc. Mount Holyoke College Track and Field South Hadley, MA New Construction: Stantec Mount Holyoke College Track and Field South Hadley, MA New Construction: R.A.D. Sports INDOOR TRACK FACILITIES Kent State University Fieldhouse Kent, OH Upgrade of Existing Facility: Kiefer Specialty Flooring

Distinguished Sports Fields Sports Field Stadium Facility Middleton High School Middleton, WI Upgrade of Existing Facility: Rettler Corporation

2008 Indoor Multi-Purpose Facility of the Year

2008 Multi-Purpose Turf Facility of the Year

2008 Indoor Track Facility of the Year

2008 Outdoor Running Track Facility of the Year

12 Coaching Athletics Quarterly - Winter 2008/2009

Coatesville Area High School Stadium Coatesville, PA Upgrade of Existing Facility: ELA Sport Morris “Moe” DeFrank Stadium Field Glenn Mills, PA Upgrade of Existing Facility: ELA Sport Weatherby Park (Softball Facility & Park) Canton, GA New Construction: Sports Turf Company East Carrollton Park Softball/Skate Park Facility Carrollton, GA New Construction: Sports Turf Company Shiprock High School Kirtland, NM Upgrade of Existing Facility: General Acrylics, Inc. Kirtland High School Kirtland, NM Upgrade of Existing Facility: General Acrylics, Inc. Teddy Ebersol Red Sox Fields Boston, MA Upgrade of Existing Facility: Stantec

2008 Sports Field Facility of the Year

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Phillips Academy Phelps Field Andover, MA Upgrade of Existing Facility: Stantec Brown University Athletic Field Providence, RI Upgrade of Existing Facility: Gale Associates Red Mountain Middle School Synthetic Turf Field Deming, NM New Construction: Lone Mountain Contracting Sports Field Facility at Roosevelt High School Honolulu, HI New Construction: Applied Surface Technology Bellarmine College Preparatory Turf Fields San Jose, CA Upgrade of Existing Facility: Verde Design, Inc. Within each category, one facility was chosen from among all winning entries to represent the best of athletic facility construction. The winners are:

INDOOR MULTI-PURPOSE FACILITY OF THE YEAR

MULTI-PURPOSE TURF FACILITY OF THE YEAR:

Jamestown College, Larson Sports Center Jamestown, ND New Construction and Upgrade of Existing Facility: Kiefer Specialty Flooring

St. Sebastianâ&#x20AC;&#x2122;s Multi-Sport Athletic Field Renovations Needham, MA Upgrade of Existing Facility: Stantec

TRACK FACILITIES OF THE YEAR: OUTDOOR: Running Track Stadium Facility Middleton High School Middleton, WI Upgrade of Existing Facility: Rettler Corporation INDOOR: Kent State University Fieldhouse Kent, OH Upgrade of Existing Facility: Kiefer Specialty Flooring

SPORTS FIELD OF THE YEAR: Coatesville Area High School Stadium Coatesville, PA New Construction: ELA Sport

The ASBA is a nonprofit association helping designers, builders, owners, operators and users understand quality sports facility construction. The ASBA sponsors informative meetings, publishes newsletters, books and technical construction guidelines for both tennis courts and running tracks, and keeps its members abreast of the latest developments in the industry. Available at no charge is a listing of all publications offered by the Association, as well as the ASBAâ&#x20AC;&#x2122;s Membership Directory, its publications, activities and upcoming meetings, please contact the Association at 8480 Baltimore National Pike, Suite 307, Ellicott City, MD 21043. The toll-free phone number is 866-501-ASBA, the local number is 410-730-9595, and the fax number is 410-730-8833. The ASBA also may be reached electronically via its website: www.sportsbuilders.org, or via e-mail at info@sportsbuilders.org.

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Interview:

Bernard Lagat O

ne of the most popular athletes in our sport, Bernard Lagat, is a two-time world champion and is now representing the U.S. His victories at 5000 meters and 1500 meters in Osaka were true highlights of his career.

CA: What was your first experience in cross country? BL: It was during an inter-class tournament at our high school, way back in 1992. CA: What was training like in high school? BL: Training was not coordinated. There was nothing set for a particular day. A games master could just think of anything for that particular day, and we would do it without asking any questions. We did mostly long runs and fewer track sessions. A few hill sessions were sometimes put in plan for a particular day.

CA: When did you make a commitment to running? BL: I made a commitment to pursue running during my sophomore year in high school. This was in 1992. A few boys my age had never seen a training shoe, and since I was privileged enough to own a pair, thanks to my older sister Mary's generosity and encouragement, I then decided to incorporate running into my daily routine. But, [I was] making sure that my EDUCATION was my first priority.

Photo by: Victah, PhotoRun.NET

CA: What was college training like? BL: CRAZY..... Seriously, it was my first time to really follow a set training program. I had Events: Middle Distance Height: 5’8’’ Weight: 134pounds Personal Records: 1500m – 3:26.34 (2001) 3000m – 7:32.43iAR (2007) 5000m – 12:59.22 (2006) Mile – 3:47.28 (2001)

Birthday: December 12, 1974 in Kapsabet, Kenya

Current Residence: Tucson, Arizona

College:

experience[d] a little bit of a well laid-out plan while training in Kenya after high school, but when I joined W.S.U, my coach had a well-structured weekly training plan, which [was] comprised of long runs, tempo runs, hill sessions, drills, weight training, ice baths, etc. Most of these were quite new to me, but I immediately got used to it, and I truly enjoyed every day I went out training.

CA: What is difference between running in high school and running in college? BL: For me, high school running was something I didn't take seriously. I could skip training and still be ranked very high in my school, but when I joined college, I realized right away that in order for me to [find] anything useful in this, I must be serious and dedicate more time to making sure that I prepare myself well for races/competitions. I also realized that in order to make it in college, first, I needed to have some goals for the season. Second, once I knew my goals, all I could ask of myself is the discipline and hard work necessary to achieve those goals. CA: Tell us about your experience in the Olympic Trials. BL: It was my best Olympic Trials EVER! I enjoyed every bit of my time while in Eugene, as we all know that Eugene is the place to go if you're looking for real fun in track and field.

Washington State University 1999

CA: Tell us about your high school experiences in cross country. How were your experiences in college and then open competition?

Coach: James Li

BL: It was during my sophomore year in high school when I participated at the Inter-Class

Agent: James Templeton Club: Nike 14 Coaching Athletics Quarterly - Winter 2008/2009

Cross Country event. I remember running hard against the seniors and those that were more talented than I was. In that competition, I was the first runner for my class, and because of that, I was put in the official school cross country team for the districts. The college cross country experience is one of the lasting memories you'll always have for so many years after you graduate. You learn to be a part of a team and put your team's

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interest first. In college, I was one of the strongest front runners in the team, and since cross country is a team event, I depended on my teammates for success, as they depended on me, as well. I established good relationships with all my teammates, because I knew that a team united would be the toughest out there.

CA: What keeps you sane during training? Favorite music? Favorite books? BL: Thinking about running and imagining what my top competitors could be doing in their training; [I ask] are they training harder than I am? And if so, are they more prepared than I am? These are silly stuff, if you come to think about it, but it gets me going even harder and faster than I'd like to in training!

CA: Do you train with a group or individually? BL: Mostly alone, but in tougher days, I workout with my buddy, Abdi, a.k.a. the Black Cactus.

CA: Do you have a favorite quote or a favorite song that gives you inspiration? BL: Training is hard, so I firmly believe that hard work leads to BIG SUCCESS! Most important performances 2008: 6th in 1500m semifinals at Olympic Games (3:37.79)…Olympic Trials 5000m and 1500m champion (13:27.47, 3:40.37)…1st in 2-mile at Nike Prefontaine Classic (8:12.45)...1st in 1500m at adidas Track Classic (3:35.14)…1st at Rieti (3:32.75)…bests of 3:32.75 and 13:16.29. 2007: World Outdoor 1500m (3:34.77) and 5000m champion (13:45.87)...USA Outdoor Champion 5000m (13:30.73) and 3rd in 1500m (3:35.55)…1st at Millrose Games (3:54.26WL)…1st in 3,000m at Birmingham (7:32.43iAR)…Runner-up at Reebok Grand Prix in mile (3:53.88)…2nd at Nike Prefontaine Classic in Bowerman Mile (3:50.56)...3rd in 1500m at Sheffield (3:36.24)…1st in 1,500m at London (3:35.71)…3rd in 1,000m at Stockholm (2:16.25)…ranked #2 in world, #1 U.S. at 1500m, ranked #3 in world, #1 U.S. at 3,000m, ranked #4 in world, #1 U.S. at 5000m…bests of 3:34.77, 7:32.43i, 13:30.73. 2006: USA Outdoor 1500m (3:39.29) and 5000m Champion (13:14.32)… 2nd at adidas Classic (3:32.94)…1st at Nike Prefontaine Classic (3:51.53)…1st at Rieti (3:29.68 U.S. Leader)…1st at Rethymno (7:34.41 U.S. Leader)…1st at London (12:59.22 U.S. Leader)…3rd at Meeting Gaz de France Paris Saint-Denis (3:31.48)…3rd at Athletissima (3:32.19)… ranked #3 at 1500m, #9 at 5000m in the world and #1 in 1500m, 3000m, 5000m in U.S. by Track & Field News…bests of 3:29.68, 7:34.41, 12:59.22. 2005: 1st at Rieti 1500m (3:29.30, U.S. record, world leader)set U.S. Indoor records at Powered by Tyson Invitational (mile, 3:49.89 & 1500m, 3:33.34)…2nd at Oslo (3:48.38 U.S. leader, #2 in world)…#1 at World Athletics Final 3000m (7:38.00 U.S. leader)...1st at Wanamaker Mile in a Millrose and MSG record (3:52.87)...1st at Berlin 5000m (12:59.29 U.S. leader)...ranked #2 in world, #1 U.S. at 1500m/mile, #5 in world (#1 U.S. at 3000m)...bests of 3:29.30AR, 3:48.38 U.S. leader, 7:38.00 U.S. leader, 12:59.29 U.S. leader. 2004: Olympic 1500m silver medalist (3:34.30)…World Indoor Championships 3000m gold medalist (7:56.34)…1st at Brussels (3:36.24)…1st at Zurich ( 3:27.40WL)…ranked #1 in world at 1500m/mile by T&FN…best of 3:27.40. 2003: World Indoor silver medalist (3:42.62)…1st at Millrose Games (4:00.36)…2nd at Zurich (3:30.55)…1st at Stockholm (3:32.99)…1st at Modesto (3:40.66)…ranked #4 in world by T&FN…best of 3:30.55. 2002: 1st at World Cup (3:31.20)…2nd at Grand Prix Final (3:30.54)…1st at Stockholm (3:31.38)…1st at African Championships (3:38.11)…2nd at Monaco (3:27.91)…ranked #2 in world by T&FN…best of 3:27.91. 2001: Silver medalist at World Outdoor Championships (3:31.10)…ran third-fastest 1,500m in history at Rieti (3:26.34)…ranked #2 in world by T&FN…best of 3:26.34. 2000: Olympic Games bronze medalist (3:32.44)…1st at Mt. SAC (3:54.97)…2nd at Grand Prix Final (3:36.88)…best of 3:28.51…ranked #3 in world by T&FN 1999: NCAA Outdoor 5000m champ ion(14:01.09)…NCAA Indoor mile champion (3:55.65)…NCAA Indoor 3000m champion (7:54.92)…3rd at Zurich (3:30.56)…ranked #4 in world by T&FN…best of 3:30.56. 1998: Best of 3:34.48.

Photo by: Victah, PhotoRun.NET

Training is hard, so I firmly believe that hard work leads to BIG SUCCESS!! Coaching Athletics Quarterly - Winter 2008/2009 15

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Working with Design Pros By Mary Helen Sprecher

reating an outstanding new athletic facility is one of the most daunting jobs a coach or athletic director will ever tackle. It’s complicated, it’s timeconsuming, and it’s easy to make expensive mistakes. That’s why, increasingly, schools and other institutions are turning to design professionals to help them transform ideas into reality. So, what’s the best approach to use when meeting with an architect, landscape architect or engineer? Good preparation is the key, according to the professionals. Here, several of these pros offer some of their best advice for those ready to embark on a new athletic facility. Define Your Needs: Find out exactly who will be using the facility, when and for what sports. Talk with them, and take plenty of notes. “How will the facility be used? Just for competitive games, or for everyday practice?” asks Ed Norton of Holcombe Partners in Birmingham, AL. He adds, “Athletic or facility directors should listen to the needs and wishes of all the sports utilizing the facility. For example, football coaches may want to use the space in the D-zones for offensive or defensive drills, while the track coach wants the area for field events. Soccer coaches want the widest field possible, which may restrict space for field events. If space is limited, there will have to be compromises.”

Have a Plan: Jack Kamrath of Tennis Planning Consultants in Houston, TX, says, “In working with educational entities, especially colleges and universities, unquestionably the greatest need we have seen since 1970 is for the facilities director and director of athletics to develop a logical, long-range master plan for each component of their athletic facilities. Time after time, no one at the institution understands the significance of stepping back and taking time to consider the needs of all sports, both men and women, in a single thought process.” Know Your Numbers: The experts agree that, all too often, prospective clients come to the table without a realistic idea of costs. “Budget, budget, budget,” says Brett Long of Brett T. Long Landscape Architecture in South Lake Tahoe, CA. “Initially, most school superintendents and facilities directors are not aware of the costs of a new sports facility. Many have become interested in upgrading from a cinder track to synthetic or lawn fields to synthetics because of grant money or a donation which typically covers only a portion of these upgrades.” Consider the Extras: Ed Norton advises his clients to look into all the things that can drive up costs. “Have maintenance costs been factored into the budget?” he asks. “Is new equipment needed? Is more labor required? Where will the equipment be stored? Is the facility to be lighted? Is there a concern with light spill into adjacent properties? Design Pros continued on page .

In working with educational entities, especially colleges and universities, unquestionably the greatest need we have seen since 1970 is for the facilities director and director of athletics to develop a logical, long-range master plan for each component of their athletic facilities. –Jack Kamrath

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Design Pros continued from page .

What will be the target seating capacity of the grandstands?” All these things, he notes, should be made clear at the outset. Know Your Land: Many clients know the size and location of the parcel of land for the new athletic facility, but are unaware of how much land the facility will actually take up. The good news, however, is that a design professional with experience in sports facilities can work with the client to suggest options and alternatives. “Most school sports facilities are multi-use, which requires a designer who has experience and understands the rules and special requirements of multiple sports,” says Brett Long. “Facilities that include football, soccer, track and field and other events can vary greatly in shape and dimension. There’s no single template for multi-use fields, and a knowledgeable designer will work with the client to provide a facility that maximizes the space use at the highest competitive level possible.” “Once the project starts, standard practice is for the client to provide geotechnical, survey and program information,” says Tony Wood of the Beals Alliance, Inc., Sacramento, CA. “Once a design professional has been contracted, during the programming portion of the project, it is critical that the client provide sufficient time with the project stakeholders to ensure that the project is being designed, and ultimately built, to meet their needs.” Know You Have Choices: Don’t just flip open the Yellow Pages. Research the professionals who have sports facility–specific experience. “Seek the recommendations of peers with projects similar to yours,” says Tony Wood. “Don’t be afraid to ask them the hard questions. Ask what they liked or disliked about the services they received and the facility they now have. Make sure their goals going into the project match yours. Some clients are focused on price, some on quality, and others on schedule. You want to be sure that whoever you select to work with has goals that are aligned with yours.” Furthermore, says Wood, be thorough in your questioning. “Ask the design professional for examples of relevant experience and their role in the project. It is a common practice for some designers to include beautiful photos of projects that match the clients’ specific interest. They may have been ‘part’ of a team on the project, but the important question is ‘What part?’ As an example, they may have been responsible for the grading and drainage, while someone else was responsible for the rest of the project.” Don’t Cheap Out Where It Counts: Sometimes, trying to save a few dollars can hurt more in the long run. Norton cautions, “The track base and pavement are not a place to cut corners. Often a school district will volunteer the local municipality to perform the paving to save money. A quality base and pavement are critical to a successful track. The surface is only as good as what is beneath it. The base and pavement should only be placed by a qualified company that has a strong history in track construction.” Know Something About the Process: Take the time to become educated in choices about athletic facilities, including new trends in design, surfaces, amenities and accessories. Contact professional associations and get construction guidelines and publications (see “Note” below). An informed consumer makes smarter decisions. Note: The American Sports Builders Association (ASBA) is a nonprofit association helping designers, builders, owners, operators and users understand quality sports facility construction. The ASBA sponsors informative meetings and publishes newsletters, books and technical construction guidelines for athletic facilities, including running tracks. Available at no charge is a listing of all publications offered by the Association, as well as the ASBA’s Membership Directory. Info: 866-501-ASBA (2722) or www.sportsbuilders.org.

Coaching Athletics Quarterly - Winter 2008/2009 17

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Interview:

Chris Solinsky C

hris Solinsky is one of the new professional athletes in the U.S. His gutsy run in the U.S. Olympic Trials at 5000 meters, while it garnered him fifth in the Trials, garnered him the respect of U.S. distance fans. He was the runner-up in the 3000m at the 2008 AT&T USA Indoor Championships, and he was the 2006 and 2007 NCAA Outdoor 5000m champion. A five-time NCAA champion, Solinsky enjoyed a banner season in 2007, when he set personal bests in the 1500m, 3000m and 5000m. Solinsky won Wisconsin’s high school cross country state title as a sophomore, junior and senior. Solinsky was the 2002 Foot Locker Cross Country Champion, while attending high school in Stevens Point, WI. Other SPASH graduates include Olympians Suzy Hamilton and Curt Clausen. Solinsky won the race by 20 seconds, tying the largest margin of victory in the race’s history. The Wisconsin High School State Champion in the 3000m as a sophomore, junior, and senior, Solinsky broke the state record as a junior in 8:58.39, and won state title in the 1600 meters as both a junior and senior. Solinsky was a history major while at the University of Wisconsin.

CA: What was your first experience in track or cross country?

Photo by: Victah, PhotoRun.NET

Events: Middle Distance Height: 6’1’’ Weight: 165pounds Personal Records: 1500m 3:37.27 (2007) 5000m 13:12.24 (2007) 3000m 7:36.90 (2007)

Birthday: December 5, 1984

CS: In elementary school we had an annual district track meet at the end of the year, and one of the events was “cross country,” which consisted of starting on the track, running around the soccer and baseball fields and then finishing on the track in front of all of the other elementary school kids from all the schools. In fifth grade, I decided to run it just because I had always done well in the [physical education class] mile. I ended up placing third, and I was ticked off, because I have always been really competitive. The next year, I convinced a teacher at my school to start a running club after school, and a few nights a week toward the end of the year, we would run a mile, running a few times around the school block. That year, I was able to beat the defending champ and got my time down to 6:00. I felt like I had won a huge title after that race, and it was awesome finishing first in front of all the other kids. CA: What was training like in high school? CS: I was fortunate to have two great coaches, Donn Benhke and Pat Leahy. In cross country, Donn would have us focus on doing high mileage (60–80), so we would be quite strong for XC. In track, Pat would have us focus on doing more speed work, which really helped me to develop fully as a runner… I had the best of both worlds. I would often, as well, do tempo runs on my own during the off-season to increase my strength for the coming season.

CA: When did you make a commitment to running?

Current Residence:

CS: I would say that I made the commitment to running after my sophomore year in high

Madison, Wisconsin

school. I went to what is now the Nike Outdoor Nationals when it was held in Raleigh, NC. I ran the mile and 2-mile there, and my highest placing was 16th. That was kind of a wakeup call for me, and I decided that I really wanted to train my hardest and see just how far I could push my body. I made it my mission to not only make Foot Locker, but to win it. Things kind of just took off from there.

High School: Stevens Point (Wisconsin) Area Senior High (SPASH), 2003

College: University of Wisconsin, 2007

Coach: Jerry Schumacher Agent: Tom Ratcliffe Club: Nike 18 Coaching Athletics Quarterly - Winter 2008/2009

CA: Tell us about your college coach. How did college differ from high school? CS: Jerry Schumacher combined both Donn’s coaching strategies and Pat’s coaching strategies into one coach. Our program was strength-based, but when it was time for speed training, we would hit that hard as well. The difference between high school and college was that my tempo runs went from 4–5 miles to 10–12 miles, and I went from running 5:00 pace for the tempos to 4:50–4:40 pace by the end. Additionally, I went from training alone to training with a group of guys that pushed me every day. There was someone ready to run hard every day, so it took my training to a new level.

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CA: What was college training like? CS: College training was a lot like high school training for me, just more intense and [with] higher mileage. I made quite the jump my freshman year, because I “upped” my mileage and intensity quite a bit from high school and saw immediate results. I was lucky that I had a good base from high school, so that I could step in right away and contribute to the team. It made such a huge difference being able to train with the quality of guys we had at Wisconsin. Having success and good chemistry with a team makes quite a difference [for] enjoying training.

CA: What is the difference between being a college athlete and being a professional athlete? CS: Well, the best part is not having to worry about studying and exams. Now I have more time to dedicate to my training. In college, I did whatever I had time for. Now, I can devote much more time to the little things. Additionally, my diet has improved drastically; in college, I just tried to fill my stomach. I would eat frozen pizza 2–3 times a week and fill the rest of the week with PB&J. Now I actually am able to afford healthier foods and have time to cook real meals. I have found that I love to cook, and I’m actually pretty good at it. Plus, it does not hurt to get paid for something I’ve always loved to do. CA: Tell us about your experience in the Olympic Trials. CS: Well, I wish I had a great storybook story about my experience in the Olympic Trials, but unfortunately, they did not go as I had hoped. I was more on top of my running than I had ever been previously in my career and was full of confidence and hope entering this meet. I was able to navigate the rounds easily and set myself up for a great final. I made the mistake of thinking that what I did in college would work in the Olympic Trials Final. Boy, was I wrong, and what a bad time to learn that lesson. I took the lead with a K to go and began to run 0:58 and 0:59 for the next two quarters. Unfortunately, four guys were able to stick with me, and with 150 meters [to finish], I had nothing left to fight off challengers, and I was passed by them all. I ran my last 200 [meters] in 0:31. I was able to make everyone hurt, because everyone except Bernard Lagat was only able to run 0:29 or slower. I just did not have anything left to do the same. CA: Tell us about your high school experiences in cross country. How was it in college and then open competition? CS: My experiences in cross country varied in high school and college, because I had a fairly successful team in high school, but we were never invited to the big national meets. This meant that I had to travel alone a lot during high school. In college, I was on arguably one of the best teams in the country, as we never finished lower than second at the NCAA meet. I valued being on a successful team far more than traveling and going to meets alone. Accomplishing goals with a team is far more satisfying than achieving my own individual goals. CA: How are you with speaking to young athletes on your experiences? What was biggest mistake in high school sports? CS: I really enjoy speaking with younger athletes about what I have learned throughout my career. I love to give back to the running community. I have always said I want to make a long-lasting impact on the running world, whether it is through my legs or through someone else’s legs. I would say that the biggest mistake in high school sports, specific to running, would be that coaches are too afraid to allow their kids to train hard because of the fear of having their athletes “burn-out.” Burn out only happens when the athlete loses interest; if the athlete trains hard, they will not burn out physically, just mentally. In fact, that athlete will accomplish a lot and have a great base for the future. Coaches are too focused on “saving” their athletes for college, when what they should be worried about preparing them for college and beyond. CA: What keeps you sane during training? Favorite music? Favorite books? CS: I would say that training with my training partners and friends is what keeps me sane during training. Also, I am a very goal-oriented person, and I focus and think about what I want to accomplish the upcoming season. It is always enough to keep me pushing when I am tired or otherwise not wanting to run. I actually like every kind of music, especially rap and R&B. I know [that is] not common for a kid from central Wisconsin, but it gets me fired up to run and race. My favorite book is the 16th Round by Reuben “Hurricane” Carter. It is a great book that is about a heavyweight champion boxer wrongfully accused of a murder because of his skin color. It is a true story. I really enjoy it, because I am a Civil Rights History major.

I love to give back to the running community. I have always said I want to make a long-lasting impact on the running world, whether it is through my legs or through someone else’s legs. Coaching Athletics Quarterly - Winter 2008/2009 19

Coaching Winter 08:Coaching Winter 08 2/5/09 10:24 PM Page 20

CA: Finally, tell us about your training group. Do you run together every day? Do you run on your own at all anymore? CS: The training group we have consists of seven people, all of whom have reached a high level in our sport and are all working together to reach even higher heights. Our group includes: Matt Tegenkamp, Simon Bairu, Jonathon Riley, Tim Nelson, Evan Jager and Dan Lincoln, and of course, myself. We run together whenever it works out, which is quite often. We do training camps where we run together virtually every run, but there are times that you need to get out and run on your own. I have never been one to run alone, as I like the company of others on my runs. There are times that I need to get out and run alone and let off some steam when I get stressed or upset about something. I call these venting runs. CA: One more finally, do you have a favorite quote, a favorite song, that gives you inspiration? CS: Well, I have a few quotes that I think of when I am training, racing or just need motivation. The one that I am using for this training period and upcoming season is kind of corny, but my dad told me it [was from] when I was a junior in high school and trying to defend my state cross country title from the year before… “A hungry dog hunts harder.” There is always someone out there that wants it just as much if not more than you, and if you are at the top, it can be easy to get complacent, so always remember there is someone out there trying to take you down. This year, I am the one who is hungry, and I am looking to make a big splash and create some noise this year. Another quote that I have always liked is “Weakness is not my strength.” In terms of the song, I have always liked Nelly’s “No.1.” It has been on my warm-up mix since I was a sophomore in high school.

Photo by: Victah, PhotoRun.NET

There is always someone out there that wants it just as much if not more than you, and if you are at the top, it can be easy to get complacent, so always remember there is someone out there trying to take you down. 20 Coaching Athletics Quarterly - Winter 2008/2009

Most important performances 2008: 5th at Olympic Trials (13:32.17) 4th in 2-mile at Nike Prefontaine Classic (8:15.77) Runner-up at NCAA Indoors 3000m (8:03.80) 2007: NCAA 5000m champion (13:35.12) 7th at USA Outdoor Championships (13:39.83) 1st at Oordegem (3:37.27PR) 3rd at Sheffield (7:36.90PR) 4th at Heusden (13:12.24PR) Bests of 3:37.27PR, 7:36.90PR, 13:12.24PR 2006: NCAA Outdoor 1500m champion (14:11.71) 12th at USA Outdoor Championships (13:47.24) Ranked #10 in U.S. at 5,000m by Track & Field News Bests of 13:27.94, 7:54.73i 2005: 10th at USA Outdoors (13:37.35) 8th at NCAA Outdoors (13:51.36) Bests of 13:37.35, 7:53.14 2004: DNF at NCAA Outdoors Best of 13:42.44

Your daily updates on the latest in track & field, cross country, road racing, and marathon running. Sign up at www.runblogrun.com and get your athletics fix at least 350 days a year. (Hey, we need a break once in a while, too!)

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On September 28, 2008, at the real,– Berlin Marathon, 35-year-old Haile Gebrselassie broke his own world record for the marathon, and became the first man to break two hours, four minutes with his time of 2:03:59. He had company until about 36 kilometers, and then ran the final 6 kilometers alone, almost a year to the day after setting his first marathon world record of 2:04:26 on the same fast Berlin course. In that one year, Gebrselassie lowered Paul Tergat’s previous world record of 2:04:55 by nearly a minute. “I am so happy, ” he told Pat Butcher of England’s Financial Times after his most recent record. “Everything was perfect—the weather, the pacemakers. Two weeks ago, I had a little problem. I ran 20K forty seconds faster than in my preparation last year. But I had some cramps and missed a week’s training. I started again a week ago and had some doubts today, but not at the end.This [Berlin] is my luck city.” This was Gebrselassie’s eighth marathon and his 26th world record ranging from two miles indoors to the hour-run on the track, to the half marathon on the roads. Geb has eclipsed his hero, Paavo Nurmi, in the number of ratified world records he has set. But few know that Haile’s ventures into the marathon are not new; in fact, his first marathon dates back two decades. Twenty years ago… All of 15 years old, a young Ethiopian made his way to the capital city of Addis Ababa in search of his first race. There was one race that weekend—a marathon. 26.2 miles. Wearing boots, the young Haile Gebrselassie ran two hours, forty-eight minutes. “I finished because there were no cars on the course. I had no choice,” recalled Haile in his interview with Pat Butcher. Like his hero Nurmi, Gebrselassie twice won the Olympic 10,000-meters gold medal. His wins in 1996 and 2000 stand as two of the classic distance races. The crowds in Atlanta and Sydney were treated to two of the world’s greatest distance runners— Paul Tergat of Kenya and Gebrselassie of Ethiopia—battling it out over 25 laps. In the 1996 Olympic 10,000 meters, Haile reached the halfway mark in 13:55.22, and then ran the final 5,000 meters in 13:11.5. It took his final steps and a brutal 57.5 final 400 meters to win over Tergat, 27:07.34 to 27:08.14. In 2000, in Sydney, it again came down to Tergat and Gebrselassie, with the final 400 meters run in 56.56 and the last 200 in 26.0! Haile ran 27:18.20 to Tergat’s 27:18.29, a finish margin closer than that of Maurice Greene and Ato Boldon in the 100 meters! With his race in Sydney, which former Runner’s World publisher George Hirsch called perhaps the best distance track race of all time, Gebrselassie joined Nurmi, Emil

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Zatopek, and Lasse Viren as winners of two Olympic 10,000-meter titles. It was also the most closely contested distance race in Olympic history, with gold and silver determined by just 9/100ths of a second! Three years later, in London in 2003, Gebrselassie tackled his first serious marathon and found himself up against Khalid Khannouchi and Tergat. Some running experts thought that perhaps Haile had waited too long to try the marathon, not knowing about his youthful adventure at age 15. Some thought that his track stride would hurt him over the marathon distance. Khannouchi ran 2:05:38 to break his own world record. Tergat finished 10 second back in second, and Gebrselassie was third in an impressive 2:06:35. So much for the experts. Haile ran Flora London in April 2006, and was in the race most of the way, but faded to finish ninth in 2:09:05. In September 2006, he ran Berlin for the first time and won. On world-record pace for 35 kilometers, he finished in 2:05:41. In London in 2007, Haile looked great for 30 kilometers, and then dropped out, his first DNF. It was later determined that he had developed an allergy. Haile returned to Berlin in 2007, the race where he had his first marathon win the year before, and he was a changed man. Running with pacemakers until 36 kilometers, Haile again ran alone over the final kilometers. He was focused and he kept on task. He was determined in this, his seventh marathon, to get the world record many thought him capable of. He did just that, running a stellar 2:04:26 and knocking 29 seconds off Tergat’s four-year-old record. At Beijing in 2008, in his fourth Olympic 10,000-meters final, Gebrselassie ran the last 5,000 meters like the old days. The problem was that there were still five runners with him. His countrymen Kenenisa Bekele headed for gold, setting a new Olympic record of 27:01.17, and Sileshi Sihine claimed the silver in 27:02.77. Haile fought valiantly for third but was outsprinted by Micah Kogo of Kenya, who took the bronze, and Moses Madai of Kenya and Zersenay Tadesse of Eritrea, who finished fourth and fifth, respectively. Gebrselassie finished a gallant sixth, in 27:06.68—faster than his win in Göteborg at the World Championships and both of his Olympic gold medals. Afterwards, Haile smiled and noted to the media, “If I could have run the first half of the race faster, I could have medaled.” The pace had been 13:48 for the first half and 13:13 for the second half! Another Berlin marathon, another record! Haile obviously recovered from Beijing well, as his second world record in one year over the same Berlin marathon course—his eighth marathon, and his 26th world record—attests. And as he said, “I am so happy.” On November 30, 2008, Haile Gebrselassie ran a 15 kilometer race in 42:20 in Sydney, Australia. On January 16, 2009, Haile ran 2:05.29 for the Dubai Marathon, running the last fifteen kilometers into blinding winds, after having battled torrential rains the entire course. In 2009, he has plans to race the half marathon on March 14 in The Hague, a world record attempt at 20k and the hour run in Hengelo on June 1, and he has ruled out the Berlin World Championships. " I no longer race for world championship medals, I now race for fast times." How long will Haile compete? When asked that question in January 2009, Haile said that he will never retire! And why not, in 2016, he will only be 42!

Writer: Larry Eder; Design/Layout: Alex Larsen; Editor: James Dunaway; Proofreader: Christine Johnson; © 2008 by Shooting Star Media, Inc. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Shooting Star Media, Inc. A version of this story first appeared at www.RunBlogRun.com and is reprinted here with permission.

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Success in the

10,000 by Dan Grimes

Photo by: Giancarlo Colombo, PhotoRun.NET

Too many runners do not move up in distance at a young enough age to be competitive at the world level. 24 Coaching Athletics Quarterly - Winter 2008/2009

he 10,000 meters is one of the events in which American men have had little recent success. Since Billy Mills won the Gold medal in 1964, we have been shut out of Olympic medals. The recent domination of this event by Africans has many people believing that these East African runners have a genetic advantage and that European and American distance runners will never succeed against these talented and intimidating athletes. The world recordholder, Kenisa Bekele, combines a devastating kick with unbelievable strength. Can American athletes compete at this level? I would argue that they can. We only need to make a few changes in our focus and training. When I was a competitive athlete, I did a repeat 600 workout, where I would run my first 600 at my 10K race pace and finish my last 600 at 1500 meter race pace. I knew I was ready for a good 10K when I could run my first 600 10 seconds slower than my last 600. In other words, my 10K race pace was 10 seconds slower than my 1500 meter race pace when covering 600 meters. After examining the personal records of a few top athletes, I have found that this is true for most 10k men (I have not yet done a similar comparison for women). For example, of all the athletes I could find 1500 PRs for, Kenisa Bekele is the fastest 10K runner at 1500 meters with a PR of 3:32. At this pace, he is covering every 600 meters in about 1:24.8. Using my 10-second guideline, this would mean that his 10K PR would be about 26:20 (his actual PR is 26:17). Haile Gebrselassie’s PR is 3:33, which is about 1:25.2 and would give him a 10K PR of 27:26 which equals his actual PR. How do the Americans stack up? Galen Rupp has a 1500 PR of 3:44 or about 1:29.6, which would give him a PR in the 10K of about 27:40 (actual PR 27:33). Dathan Ritzenhiem has run the 1500 at 3:43, equating to a 10K predicted time of 27:33 with an actual PR of 27:35. Jorge Torres has run about 3:42, which would give him a projected PR of 27:28 with an actual PR of 27:42. I was unable to find a 1500 PR for Abdi Abdirahman. The only runner who seems to exceed this limit by much was Meb Keflezighi. He has a 1500 PR of 3:42. Doing the math with this PR gives a 10K of 27:28, yet Meb has run 27:13. If we assume this 10-second rule is true for everyone, it would indicate that American 10K runners are doing pretty well given their 10K potential. In fact, Rupp ran 27:35 at the Olympics which is 5 seconds faster than his 1500 PR would predict, which, I believe, was one of the best performances in the entire race. But, Galen couldn’t be in a fight for a medal simply because his foot speed over 1500 is not at the same level as the world’s top 10K runners. I think that Alberto Salazar, Galen’s coach, knew this was true, which is why Galen ran so many mile races this last indoor season. What does this all mean? If we are limited in the 10K by our 1500 meter ability, we are not going to see American men medal at 10,000 meters in the Olympics until we get 3:35 or faster 1500 meter athletes running the 10K. Unfortunately, American men consider themselves 1500 meter runners if they can run 3:40. Most of these athletes should probably be 10K runners or even marathoners. Many of our 800 runners should be running the 5K or 10K, and even some of our 400 men should be running the 800 or 1500. We simply don’t have our athletes running the events they should run. Additionally, I think our training programs are focusing too much on distance and not enough on speed, power and biomechanics. Coaches are so focused on developing strength that they forget to develop the speed necessary to compete at the world class level. Jim Hunt, my old coach, believes speed work should be incorporated in all training phases and that biomechanical training needs to be incorporated in high school and collegiate programs. Making both of these changes would improve the next generation’s 1500 times and with it their 10K potential. Unfortunately, I find resistance to these ideas among many high school–level coaches. There are “old school” beliefs that changing the form of an athlete is counterproductive and that people run in the most efficient manner for their own bodies. If this is true, why do we change long jumpers’ form or discus throwers’ form? Wouldn’t they also throw and jump in the most efficient manner for them? I have noticed, however,

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that the finalists in the Olympic 800, 1500, 5000 and 10,000 run with the same basic mechanics. They have their feet under their center of mass, and they have a very quick turnover rate. If this is the proper way to run and we don’t teach our young athletes to have this form, what are their chances of medaling in the Olympic games?

As I see it, there are at least four things that need to be done: 1) Emphasize biomechanical training for youth, prep and collegiate level runners. Our high school–level coaches need to learn the basics of biomechanics, and they need to know and teach drills that develop proper mechanics.

2) Move our top 1500 meter runners up. Bernard Legat fits this mold well, yet he is African–born and some might want to leave him out of this conversation for that reason. Will this idea work with our next–fastest finishers from the Trials? I am not sure since both Leo Manzano and Lopez Lamong are not yet sub 3:35

runners. I can only think of one athlete who fits this mold. Matt Tegenkamp has a 1500 PR of 3:34, which gives him a 10K potential of about 26:30. Interestingly enough, Matt was very close to medaling in the World Championships 5K in 2007, the only American–born male to get close to that in a number of years. Will Matt move to the 10 and could he be competitive at that distance? Alan Webb’s potential is also interesting.

3) Develop our top 10K runners’ 1500 speed. Is it possible for an athlete like Rupp to develop a 3:34 1500 ability when he is training as a 10K runner? Is there a system that can develop both the speed and strength necessary for Olympic medals? I believe this is possibile. We have found that American runners do not develop at as young an age as East Africans. We have no 18-yearolds running 27:00 for the 10k. Our top runners are working so hard to catch up to the strength of these African athletes that we concentrate only on high mileage. Is it not possible for American runners to work on drills, biomechanics

and power even as they develop that mileage strength? Should our top runners be combining plyometrics, speed development and form drills with the long runs of a marathoner?

4) Finally, for the future of the sport, we need to develop a third option: change our thinking about what kind of speed is necessary for successful 10K running. We need our top high school 800 runners to be thinking of the 10 as an option right out of high school. And, we need our high school and collegiate coaches working on developing the speed potential of our top young talent by working on biomechanics and power, as well as endurance. Too many runners do not move up in distance at a young enough age to be competitive at the world level. Many great distance runners are running the 800 and not the 5K or 10K. How many Olympic Trials 800 meter qualifiers should have been running the 10K? If we can change the thinking of the next generation of runners, we might have some 10K athletes with the speed necessary to be potential medalists.

Coaching Athletics Quarterly - Winter 2008/2009 25

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Interview:

Kara Goucher ara Goucher won the 10,000 meter Bronze medal in 2007, in Osaka, Japan. Her runs in K Eugene, OR at the Olympic Trials resulted in a second place in the 10,000 meters and a last stretch run over 5000 meters. In Beijing, Goucher took tenth in the 10,000 meters. Her debut marathon, at the ING New York City Marathon, garnered a phenomenal third place with the illustrious Paula Radcliffe winning. CA: What was your first experience in cross country? KG: I first ran cross country in the seventh grade. I only joined, because I needed to be on a sports team to win an award, and I went to volleyball tryouts and hurt my wrist bumping the volleyball. Cross country had no cuts. My career was born. CA: What was training like in high school? KG: I only ran 25-30 miles a week in high school. I didn’t run on the weekends unless we had a race. But, my workouts were quality. I was on a very good team, and we pushed each other during workouts. Photo by: Victah, PhotoRun.NET

CA: When did you make a commitment to running?

Events: Middle distance Height: 5’7” Weight: 120 pounds Personal Records: 1500m – 4:05.14 (2006) 5000m – 14:55.02 (2007) 3000m – 8:41.42 (2006) 10,000m – 30:55.16 (2008)

Born: July 9, 1978, in Queens, NY

Current Residence: Portland, OR

High School: Duluth East High School (MN) 1996

College: University of Colorado 2001

Coach: Alberto Salazar Agent: Peter Stubbs Club: Nike 26 Coaching Athletics Quarterly - Winter 2008/2009

KG: I was always committed to being the best runner I could be, but it wasn’t until college that I turned all of my focus to running. Before that, I was a multi-sport athlete and involved in a lot of stuff at school. But, in college, I really gave my running 100% commitment. That’s why I had such a jump in my performances from high school. CA: What was college training like? KG: College training was very hard. It was a big transition for me. In high school, I never ran more than seven miles at once. In college, our program was built around our long runs. That was the most important run of the week. I suffered through the first year, running 10 miles felt like an eternity! I got injured a lot, but by the end of my sophomore year, I started to get stronger, started to adjust to the longer runs, and started to enjoy working so hard. CA: What is difference between running in high school and running in college? KG: There were lots of differences. For one, I was just running a lot more…more miles, going to lift weights; it was a bigger commitment than it had been in high school. Running in high school was a very social thing for me. All of my best friends ran. We talked about everything on runs. We laughed and cried. It was my favorite part of the day, go[ing] to practice with my friends. I was friends with the girls on my college team, but we were much more serious. We were training to train, not to hang out. In college, running was the only sport I did. In high school, I also skiied, played soccer, and danced. So, in college, running was it! It took more focus and dedication. It was different, but I still loved it. Aside from a few years of injury right after college, I have always loved my running. CA: Tell us about your experience in the Olympic Trials. KG: The Olympic Trials are the highlight of my track career. I enjoyed that experience more than I did the Olympics. Running in Eugene, in front of thousands of people who know running was a thrill! I was never super nervous, just enjoying the crowds and races. It was awesome. Winning the 5k there is my favorite track moment I have ever had. It was simply amazing, and I still get emotional when I think about it!

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CA: Tell us about your high school experiences in cross country. How were your experiences in college and then open competition? KG: High school cross country still stands as my favorite cross country racing I have ever done. The friendships I made during those years have stood the test of time. Those girls are still my best friends to this day. We loved being together, training together, and racing together. All performances were judged on how the team did. It didn’t matter if I won the individual title at a meet; all I cared was if my team won. It was a sisterhood that we have carried on to our lives now. In college, things became more individualized. This was, at times, difficult for me. I had to adjust to “me first, team second.” I loved college, but it was the beginning of a shift to caring more about myself than my teammates. As a professional, it’s all about yourself. Running at World Cross [Country], you get a taste of that team aspect, but at USA’s [Cross Country], it is entirely about you. It’s still fun, still a rush, but that team sharing experience is gone. CA: What keeps you sane during training? Favorite music? Favorite books? KG: I watch a lot of TV shows when I run on my Alter-G treadmill or work out on my elliptical machine. In fact, I often measure how long I am going to go by episodes. For instance, I might go for a run that is two episodes of “The Office,” or maybe I’ll do an elliptical workout of one episode of “Sex and the City.” I also always have new lists on my iPod. I go to the top 100 songs on iTunes and I allow myself 10 songs. I have so many playlists! And they are all titled for what I am training for. For example, I have Olympic Trials ‘08, Beijing Bound and NYC on my iPod right now. CA: Do you train with a group or individually? KG: I do a lot of running by myself or with one other person. I just came off a training block where I was training for the marathon. For all hard runs, I had a pacer, usually my husband, Adam, and my coach would bike with me as well. When I train for track, I usually have a male pacer. I do train with Amy Yoder Begley and Ari Lambie when our schedules work out together. CA: Do you have a favorite quote or a favorite song that gives you inspiration? KG: One of my all time favorite quotes is by Henry David Thoreau:

Go confidently in the direction of your dreams. Live the life you have imagined. I love that quote. Be confident in what you want. Anything you imagine can come true. Most important performances: 2008: 9th in 5000m (15:49.39) and 10th in 10,000m (30:55.16) at Olympic Games...Olympic Trials champion in 5000m (15:01.02) and 2nd in 10,000m (31:31.72) ... 3rd in 5,000m at Nike Prefontaine Classic (14:58.10)…4th at adidas Track Classic (9:00.53)...3rd at NYC Marathon (2:25:53). 2007: USA Outdoor 10,000m runner-up (32:33.80)…3rd in 10,000m at World Outdoors (32:02.05)…8th in 1,500m at Pre Classic (4:10.29)…3rd in 3000m at Rieti (8:34.99)…3rd in 5000m at Berlin (14:55.02)…ranked #3 in the world (#1 U.S.) at 10,000m, #2 in the U.S. at 3000m and #4 in the U.S. at 5,000m by Track & Field News...bests of 32:02.05, 8:34.99 and 14:55.02. 2006: USA Outdoor 5,000m runner-up (15:14.13)…11th in 1500m at Rieti (4:05.14PR)…1st in 1,500m at Eugene (4:14.23)…3rd in 3,000m at World Cup (8:41.42PR)…2nd in 3,000m at adidas Track Classic (8:55.05)…5th in 5,000m at Naimette-Xhovemont (15:08.13PR)…3rd in 10,000m at Helsinki (31:17.12PR)…ranked #1 in the U.S. at 10,000m and #2 in the U.S. at 3000m and 5000m by T&FN…bests of 4:05.14, 8:41.42, 15:08.13 and 31:17.12. 2005: bests of 4:12.31 and 15:17.55. 2004: bests of 4:16.48, 9:14.77 and 16:30.35. 2003: bests of 4:11.17 and 15:42.97. 2002: did not compete 2001: 7th in 5,000m at USA Outdoors…7th in 5,000m at NCAA Outdoors…bests of 4:27.54 and 15:41.77. 2000: Won Big 12 Cross Country Championships (19:38)... Won 3000m (9:02.15) and 5000m (15:54.30) at NCAA Outdoor Championships... 8th at Olympic Trials 5000m (15:34.47)... won NCAA Cross Country... ranked #8 in U.S. in 5000m by T&FN... bests of 4:12.15, 8:54.82 and 15:28.78. 1999: Won Big 12 XC Championships (16:48)... 9th at NCAA XC Championships (16:58.40)... runner-up at NCAA Outdoor 3000m (9:29.89)... 4th at Big 12 Outdoor 5000 (16:57.31)... 3rd at Big 12 Outdoor 3000 (9:41.38)...7th at Mt. SAC Relays (4:28.37)... bests of 9:16.53 and 16:57.31. 1998: Won Big 12 3000m (9:32.55)... 7th at NCAA 3000m (9:23.45)... best of 9:23.45. 1997: 3rd at Big 12 XC Championships (17:40)... 9th at Big 12 3000m... bests of 4:59.42 (mile) and 9:55.89. 1996: 11th at Big 12 XC Champs... best of 18.25 (cross country).

It didn’t matter if I won the individual title at a meet; all I cared was if my team won. It was a sisterhood that we have carried on to our lives now. Coaching Athletics Quarterly - Winter 2008/2009 27

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REVIEWS

Year-End Wrap-Up

by Cregg Weinmann

unning shoes are released on schedules that don’t always coincide with our publication deadlines. Some shoes don’t distinguish themselves immediately during the testing process and are squeezed out by our space limitations. Here we feature seven such shoes that are definitely worth a look as we close out 2008 and get started in 2009.

Aetrex Zoom Runner Motion Stabilizing (Moderate)

Nike Equalon 3 Motion Stabilizing (Maximum)

Known for their orthopedic expertise, Aetrex’s latest round of running shoes makes a noticeable leap forward. Though the shoes are a bit heavier than most on the market, runners looking for good stability and cushioning are treated to a level of customization not available elsewhere. Aetrex’s in-store computerized fitting system allows users to locate their pressure spots and then tailor a personalized cushioning layer that sits under the innersole. Each new round of shoes has been better than its previous offering, leading to better acceptance by both dealers and consumers. To find a dealer, visit Aetrex on the web at www.aetrex.com/html/dealers.shtml.

The third round of the Equalon is the best yet. The combination of fit, stability, and especially cushioning has made it a more versatile shoe. The upper is breathable mesh with radiating overlays that have been reduced in size to shave weight. The medial side features supports stitched directly into the midsole to shore up the foot. Thanks to a reformulation of the foam, the midsole has a softer feel and flexibility has been improved significantly. The outersole is the proven combination of BRS 1000 and Duralon that provides the traction and durability expected from the Bowerman line. The plush interior and improved innersole round out a satisfying package. It’s available in gender-specific versions to ensure that everyone searching for stability can find the fit they need.

“Very stable, felt totally secure during my runs in these. Fit well, had good comfort. I was impressed with the performance. Easily an 8 out of 10.” Price: $130 Sizes: Men 7–13,14 (M,W widths); Women 5–11,12 (M,W widths) Weight: 14.3 oz. (M’s 11); 11.9 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with moderate overpronation

“I’m truly impressed. Out of the box, I wore them on a 17-mile run, and had a slight hot spot, but since then every run has been a pleasure. Improved cushioning, great stability and support; this one was done right.” Price: $135 Sizes: Men 6–13,14,15; Women 5–10,11 Weight: 12.8 oz. (M’s 11); 10.9 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with moderate to maximum overpronation

adidas adiStar Ride Neutral (Soft)

Reebok Verona KFS Neutral (Firm)

The adiStar Ride replaces the adiStar Cushion, and hearkens back to the neutral shoes that carried the name Ride. Its mission is to provide cushioning and ride along with the adidas fit that neutral runners expect. The upper has improved forefoot fit, thanks to a broader base and upper cut to match, including an airy mesh and liberal use of HF-welded overlays in the forefoot and at the top of the eyestays. The midsole is well cushioned, leaning to the soft side without feeling mushy. The ForMotion cassette works its magic to enhance stability and add to the “adidas” feel for the road. The adiWear outersole is durable, and a central forefoot layer of blown rubber cushions the toe-off.

The Verona KFS is one of several neutral shoes from Reebok, each staking its own claim in the neutral range. The firm ride offers responsiveness with a good measure of cushioning, in contrast to the variety of softer shoes available on the market. The upper features the proven KFS inserts which provide a snug but forgiving fit courtesy of the open stretch mesh. The DMPRTek outersole is durable while adding a measure of cushioning. The interior offers comfortable touches in the Ortholite innersole with a smooth microfiber cover, a DMX Strobel board, PlayDry lining to wick away moisture, and a foam collar that conforms to your anatomy. Overall, runners will find good value in the Verona KFS as it features durability, cushioning, fit, features, etc., expected in the KFS line.

“The adiStar Ride lives up to its name, providing plenty of springiness and decent stability compared to other adidas models. This shoe gave me a very cushioned and squishy ride, but not as much responsiveness —a Lincoln instead of a Volkswagon.” Price: $125 Sizes: Men 6.5–13,14; Women 5–12 Weight: 12.1 oz. (M’s 11); 10.0 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

“The fit is great. I like my shoes loose and these were roomy up front. WOW! Do they ever have bounce. I thought I was on springs. It has surprised me that the bounce is as good as the first day, very durable. Great stability for the ride it affords. They are average weight, but I would run a full marathon in these. Overall, I was very impressed.” Price: $90 Sizes: Men 7–13,14; Women 5–10,11,12 Weight: 12.8 oz. (M’s 11); 10.7 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

Cregg Weinmann is footwear and running products reviewer for the Running Network LLC. A competitive runner for the past 43 years, he also has coached runners at all levels for over 25 years. He can be reached at shuz2run@lightspeed.net. Copyright © 2008 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of the Running Network LLC. Reprinted here with permission. 28 Coaching Athletics Quarterly - Winter 2008/2009

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REVIEWS

Year-End Wrap-Up Brooks Ghost Performance (Neutral)

Brooks’ support of road racing and track & field has influenced the improvement in its footwear line. It has a good tradition in the Performance category, but hasn’t offered anything new since the Burn III a few seasons back. With the introduction of the Ghost, that wait is over. Significantly different from the three versions of the Burn, the Ghost starts with an upper of cool open mesh with supportive overlays that fan out over the forefoot so as not to impinge on toeroom. The midsole is MoGo with its resilient ride. The Sprung Last introduced in Brooks shoes last spring is used here for its energetic, rolling toeoff with deep flex grooves for flexion. However, some may feel that there’s less forefoot cushioning than usual. The outersole is durable HPR carbon rubber with blown rubber in the forefoot. All in all, this is a pretty good re-entry into the category for Brooks.

“This is a good, solid shoe. I will say that it took me awhile, at least 30 miles, to get used to the feel. Once I got used it, I liked these shoes a lot better than when I first wore them. Good for shorter/medium runs, say up to about 8 miles or so, any longer [and] the thin cushioning up front would become an issue.” Price: $100 Sizes: Men 8–13,14,15; Women 6–12 Weight: 11.7 oz. (M’s 11); 9.9 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

New Balance 749 Performance (Stability) Stable performance shoes have been a strength of New Balance, with the 900 series leading the way. With the 749, new to the New Balance line, it now offers stable, well cushioned performance by building on the cushion that used to be available only in the pricier 900 series. The upper is a cool, open mesh, with the required support provided by fairly minimal overlays. The midsole is a cushy formulation of ACTEVA which offers a good blend of bounce and durability. The fit is geared toward the medium-arched foot, but can accommodate arches that are a little higher or lower, as well.

“Very snug without being tight. Just right for tempo runs and moderate days. Not the best for really long runs. The biggest surprise is that the shoe is totally board-lasted (no foam board). I think it would benefit the forefoot cushioning if it had that extra layer. The insert is really well crafted and thought out—nice padding in the heel, thinner toward the front and ventilated. Highly recommended.” Price: $80 Sizes: Men 7–13,14,15,16 (D,2E,4E); Women 5–11,12,13 (B,D) Weight: 11.6 oz. (M’s 11); 9.6 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with mild overpronation

WELCOME TO 2009

The Running Network LLC has represented many of the finest regional and national specialty running magazine publishers since 1986. In 2009, we will represent twenty-four print titles and twenty-six web titles, showcasing the best running magazines and websites in North America! Don’t miss our twenty-six websites at www.runningnetwork.com! American Track & Field Athletics Athletes Only Austin Runner California Track & Running News Coaching Athletics Quarterly Club Runner Colorado Runner Foot Notes (Long Island Road Runners) Get Active! Latinos Corriendo Michigan Runner Missouri Runner & Triathlete New England Exchange New York Runner Racing South Run Minnesota Running Journal RUNOHIO The Winged Foot Track & Field News USATF’s Fast Forward Winged M (MAC) Youth Runner

ASICS GEL Trail Sensor 2 WR Trail The Trail Sensor began as a heavy-duty trail crusher, though it was a little too much trail crusher, not quite enough of a trail cruiser. Round 2 of the Trail Sensor rectifies that imbalance. The midsole has a more responsive feel with better flexibility, but doesn’t sacrifice the protection of the original. The upper features an asymmetrical lacing design attached to an internal sleeve that improves the midfoot fit. The protection extends to keeping the foot dry courtesy of its water-resistant treatment, as well as the upper’s ability to handle scuffs from trail debris. The traction is well suited to the trail, with segmented lugs to adapt to uneven surfaces, but even pavement is easily managed.

“Fit feels great with good cushion on trails or even the roads. More of a responsive feel than a bouncy feel. The lacing system provides a great secure feeling, and the sole adapts to the trail well with great traction. It is a little heavier than norm[al], but it is rugged.” Price: $110 Sizes: Men 7–13,14,15; Women 6–12 Weight: 14.7 oz. (M’s 11); 12.5 oz. (W’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics to mild overpronation L

For more information, please contact Larry Eder at larry.eder@gmail.com or 608.239.3785

Coaching Athletics Quarterly - Winter 2008/2009 29

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Dwayne Miller named Nike Coach of the Year USATF Press Release

NDIANAPOLIS - Dwayne Miller, who coached LaShawn Merritt to two gold medals at the 2008 Olympic Games in Beijing, China, has been named the 2008 Nike Coach of the Year by USA Track & Field. Miller was honored on Saturday, December 6 at the Jesse Owens Awards and Hall of Fame Induction Ceremony, held in conjunction with USA Track & Field’s 2008 Annual Meeting. Merritt dominated the men’s 400 meters at the Olympic Games, winning the event in a worldleading and personal best 43.75. Merritt also ran the lead-off leg for the men’s 4x400m relay that brought home the Gold medal in an Olympic record time of 2:55.39. In one of the most anticipated finals of the Olympics, the men’s 400m, Merritt had a one-step lead over 2004 Olympic Gold medalist and 2-time World champion, Jeremy Wariner, coming off the final turn. He extended that lead with his powerful stride and decimated the field down the final straight. His margin of victory, 0.99 seconds, is the largest in Olympic history for the event. The duels between Merritt and Wariner were among the competitive highlights for the sport in 2008. In seven meetings, Merritt won four races and Wariner won three. Merritt’s wins came in Berlin (44.03), the Olympic Trials (44.00), the Olympic Games (43.75) and the World Athletics Final (44.50). Miller has been coaching Merritt since the summer following his junior year of high school. By the end of his senior year, Merritt had won six indoor and outdoor Virginia state championships.

30 Coaching Athletics Quarterly - Winter 2008/2009

He won national scholastic indoor and outdoor titles in the 200 and 400 and was named Gatorade National High School Boys’ Track Athlete of the Year. Since 1991, Miller has been a coach with the Norfolk Real Deal Track Club. In 2004, Miller was named USOC Developmental Coach of the Year for mentoring hundreds of youth as head coach and codirector of the club. His athletes included 17 national champions and 40 All-Americans ... and one LaShawn Merritt. It was 2004 that Merritt won three Gold medals at the 2004 World Junior Championships, including the 400 meters, and anchored Team USA to World Junior Records in the 4x100 and 4x400m relays. In 2008, to prepare LaShawn for the Olympic Games, Miller quit his full-time job at WHRO-TV to focus on Merritt. “It is no secret that behind every great athlete is a great coach,” USATF CEO Doug Logan said. “We salute Coach Miller for guiding LaShawn through the pressure-packed Olympic year and claiming the ultimate prize.” “Dwayne enjoyed one of his finest seasons in 2008, and Nike is pleased to present this award to such a deserving coach,” said John Capriotti, Global Sports Marketing Director for Nike. “Dwayne and LaShawn have been working together for a long time going back to their days when Merritt was in high school, and they have had amazing results, from the three Gold medals at the World Junior Championships to the two medals in Osaka to the two Olympic Gold medals in Beijing.”

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