California Track and Running News

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ct&rn Sept–Oct 2013

Brenda Martinez (Big Bear Lake) had a great stretch run to earn the first ever World Championship medal in the 800m for U.S. women. Her time was a personal best, 1:57.91, and good enough for bronze.

See comments on page 4.

California Track & Running News Victor Sailer/www.PhotoRun.net

39 NUMBER 3 $3.95 FALL SHOE REVIEW

ASSOCIATION UPDATES

Includes the Runner’s Schedule Calendar!

Permit #50 Fort Atkinson, WI

PAI D PRST STD U.S. Postage

Official Publication of the California/Northern Nevada Associations of USATF

www.caltrack.com

LEGACY: WOMEN IN MARATHONING—Part 2

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in this issue Victor Sailer/www.PhotoRun.net

Sept–Oct 2013

Moreno Valley’s Whitney Ashley at the World Championships in Moscow in August.

Publisher’s Letter

4

Association News Pacific Central San Diego/Imperial Southern California

6 28 30 30

Runner’s Schedule Calendar Event Listings

10

Gear Fall Shoe Review

11

Legacy Women in Marathoning, Pt.2 18 Training Summer Mileage Program 25 California Track & Running News is a magazine for members of the California and N. Nevada associations of USA Track & Field. Contact your region regarding changes of address and missing issues.

Central California Association — lawrencewatsonus@yahoo.com — www.central-california.usatf.org Pacific Association — 916.983.4715 — heikemansoor@aol.com — www.pausatf.org San Diego/Imperial Association — 619.275.6542 — sdi_trackandfield@sbcglobal.net — www.sdusatf.org Southern California — 562.941.2621 — info@scausatf.org — www.scausatf.org

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welcome

California Track & Running News

I

’ve just returned from the end of the season of track & field. I visited Moscow for the World Champs, where the U.S. won 25 medals, and became the first country to win medals in both the men’s and women’s 800 meters and 1500 meters in the same World Championships.

Our sport continues to grow and in Moscow there were 206 of the 300+ countries on our planet. To me, the 800m medal run of Brenda Martinez and the 4th place of Alysia Montaño (by just 0.04 seconds) was indicative of our success. Ajeé Wilson, who was 6th with her 1:58.25, broke the American junior record of Mary Cain.

Jenny Simpson’s brilliant silver medal run, behind Sweden’s Abeba Aregawi, should also be complimented. On the guys’ side, Nick Symmonds ran the race of his life and took the silver medal, the first at the 800m for an American man since 1997 when Rich Kenah did it. Duane Solomon finished 4th, and he’ll move up to medal in the www.caltrack.com next few years. Matthew Centrowitz, www.facebook.com/CalforniaTrackRunningNews running the 1500 meters, always stays out of trouble. So proud of him taking Twitter handle: @caltrackrn the silver medal, and with his father, www.runblogrun.com Matt Sr., coach at American University, in the stands.

The Golden State continues to astound. Our state has strong cross country programs, track programs, and a plethora of road races. I have to admit, though, that I was saddened to see that the Competitor Group, which puts on 83 events worldwide— 75 in the U.S.—has eliminated elite athlete support from its events. That will mean that local California athletes will have fewer chances to compete against the world’s best.

But this can also start a dialogue: I believe it’s okay to have races that are noncompetitive and races that are competitive. The rise of fundraising races seem to indicate that runners agree—competition and finish place aren’t the only reasons people run.

On a related note, how do you feel that, at this time, anyone can put on a road race?

Maybe there should be some minimum standards. As our sport becomes more lucrative, more people and organizations will be interested in putting on races. Should there be a minimum standard of requirements to put on a race?

Tell me what you think at larry@runningnetwork.com

Larry Eder

4 ct&rn • September–October 2013

SHOOTING STAR MEDIA Group Publisher Larry Eder Group & Coordinating Editor Christine Johnson christinej.ssm@gmail.com CTRNeditorial@gmail.com

CT&RN Contributing Editors Cregg Weinmann Apparel, Footwear Reviews Dave Shrock Community Colleges Mark Winitz Northern California Photographers Victor Sailer www.PhotoRun.net Arturo Ramos Association Consultants John Mansoor Pacific Lawrence Watson Central Rebecca Trahan Southern San Diego/Imperial Proofreader Red Ink Editorial Services Madison, WI Pre-Press/Printer W. D. Hoard & Sons Co. Fort Atkinson, WI

Regards,

California Track & Running News (ISDN #10986472), incorporating Pacific Athlete, is the official publication for the four USA Track & Field associations in California and Northern Nevada. It is produced, published, and owned

by Shooting Star Media, P.O. Box 67, Fort Atkinson, WI 53538. All ad materials and insertion orders should be sent to Shooting Star Media at the above address.

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.

Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher.

Copyright © 2013 by Shooting Star Media.

All Rights Reserved. No part of this publication may be reproduced in any form without prior written permission of the Publisher. California Track & Running News is solely owned by Shooting Star Media.

Vol. 39, No. 4 September–October 2013

Website Chuck Bartlett Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

Let Us Hear From You! We welcome your suggestions, comments, and questions. Direct them to: Christine Johnson, Group Editor Shooting Star Media/CTRN 608.239.3787 CTRNeditorial@gmail.com Address Changes/Missing Issues Third class mail is not forwarded. Contact your local USATF association about address changes, duplicate mailings, or missing issues.

See page 3 for contact information.

ADVERTISING Publisher Larry Eder Shooting Star Media ph 608.239.3785 fax 920.563.7298 caltrackads@gmail.com Publisher’s Representative Larry Eder ph 608.239.3785 larry@runningnetwork.com Advertising Production Manager Alex Larsen

Member of: w w w. c a l t r a c k . c o m

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pacific assn

President’s Message

PA Athletes at the Worlds: in the shot put. Versatile Pacific athlete Magleft Daniel Tapia (Castroville) dalena Lewy Boulet, who was a successful runner and right Zack Lloyd (Redding). for Cal before representing the USA in the 2008 Olympic marathon and two world cross country championships, qualified for the USATF mountain running team in July, and that race was held in her native Poland in early September.

On the Ultra scene, Modesto’s Jon Olsen became the 2013 World 24-Hour Run champion, leading the Americans to the team title by covering 167.56 miles in one day. Suzanna Bon (Sonoma) finished 3rd on the women’s side, covering 146.78 miles and helping the U.S. win team gold, as well at the championships held in this past July in The Netherlands.

Youth athletes shined bright as well, with San Jose’s Vashti Thomas winning the World University Games 100m hurdles in a meet record time of 12.61. This came after helping lead San Francisco’s Academy of Arts team to winning the NCAA DII T&F National Championships. Congratulations, Coach Charles Ryan and the Urban Knights! At the World Youth Athletics Champi-

Booker nabbed 4th in the 15–16 javelin. Check out the PA Youth webpage for more results and information.

Moving into a new chapter of her life, Beijing Olympic discus Gold medalist Stephanie Brown Trafton and husband, Jerry, are expecting their first child this fall. Stephanie, who has also represented our elite athletes for several years as Athlete’s Committee chair and the Board of Athletics athletes’ representative, turns over those reins to fellow elite discus thrower Jeré Summers (Oakland).

Proving that track & field is truly a sport for life, Los Gatos resident Ed Burke, 73, capped an athletics career spanning six decades and three Olympic Games separated by 20 years, by setting an American and world indoor record in the men’s 70–74-year-old, 35-pound “superweight,” with a heave of 37–11.50. Burke is a two-time Olympian in the hammer and was the USA team flag bearer in the ’84 LA Games.

Cooler weather brings both the Open Cross Country Grand Prix and Youth cross country sea-

6 ct&rn • September–October 2013

Victor Sailer/www.Photorun.net

Dave Shrock

onships, Felton’s Anna Maxwell competed in the 1500m, while veteran James Logan HS coach Lee Webb was the team’s head coach. Cara McLain (Tracy) won the National Youth Championships in the hammer, stamping her ticket to represent the U.S. at the PanAm Youth Championships in Colombia, where she finished 5th with a toss of 54.11.

A strong contingent of youth athletes traveled to Greensboro, NC for the National Junior Olympics, where Miles Jones (Oakland) set a national record in the age 7–8 boys 1500, running 5:11.00, while also taking the gold in the 800m.

Oak Hill athletes earned 15 All-American designations, while Central Valley Road Runners’ Dawson

coachshrock@gmail.com

The Pacific Association had a busy summer, from competition at all levels, to planning events for the future, to acknowledging the work of those who make it all possible.

In August’s World Championships held in Moscow, several Pacific athletes did well on the world stage. Kim Conley (W. Sacramento) capped off a successful Euro summer with a good showing in the 5000 prelims, while Jeneba Tarmoh (San Jose) and Charonda Williams (Richmond) finished 5–6 in the 200m finals. Newcomer to international competition, Daniel Tapia (Castroville), ran 2:18.32 in the marathon, and a second newcomer, Zach Lloyd (Redding), competed

continued on page 8

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Sponsored By

PA/USATF Open Men’s & Women’s 5K Championship

Thanksgiving Day

For registration & information go to:

November 28 SVTurkeyTrot.com Beneficiaries

Start Thanksgiving off on the right foot at the Applied Materials Silicon Valley Turkey Trot in San Jose, CA. The race benefits three local charities and is a great way to kick off Thanksgiving Day. 5K, 10K, Invited Elite, and Kids' Fun Runs included.

Total Prize Purse: $25,000 ( includes $5,000 men’s or women’s U.S. 5K Record Bonuses ) PA/USATF Dedicated Prize Purse: $2,900 PA/USATF prize winners must be PA/USATF members

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 8

Improve Your Coaching Effectiveness by Attending These Coaching Education Opportunities!

Sept. 21–22

Distance Summit West, Chabot College, Hayward featuring IAAF coach Peter Thompson, coaches Bob Sevene & Jim Hunt

Dec. 14–15

Level 1 School, Sacramento City College

Jan. 18–19

Level 1 School, Chabot College, Hayward

Feb. 1

West Coast SuperClinic, Sacramento City College featuring Boo Schexnayder and Tom Tellez

Feb. 15–16

Level 1 School, San Diego City College

Answers: Other sport-related California State Historic Landmarks: Los Angeles Coliseum, Long Beach Marine Stadium, Squaw Valley Ski Resort, and Pioneer Ski Area in Johnsville, Plumas County.

8 ct&rn • September–October 2013

Read the details at www.pausatf.org Click on Coaches, then Schools/Events. sons into full swing. Both groups have more than 10 events each, culminating with their association championships at Golden Gate Park on Nov. 24 on different courses. Check out both the Cross Country and Youth pages on www.pausatf.org for details. Further west in GG Park, the SF Recreation and Park Dept. is moving ahead with the renovation of the venerable Kezar Stadium, which is one of the Association’s most heavily used facilities.

Echo Summit, site of the 1968 Olympic Trials, is being designated a California State Historical Landmark. Organizers laid an all-weather track in the forest at 7,371 feet in an effort to replicate conditions of the ’68 Olympic site in Mexico City, which is 28 feet lower than Echo Summit. After the Trials, the track was moved down to the South Lake Tahoe Junior High, which was recently resurfaced after many years of service. The state plans to place a commemorative plaque on the site, which is now a parking lot for a winter snow park off Highway 50. Of the state’s more than 1,000 historical sites, Echo Summit is only the fifth sport-related site. Can you guess the other four? (Find answers below left.)

Looking forward, next June will be a busy time, with two national championships to be held in the Association. Elite track is returning to Sacramento State, with the recent announcement that the Association was awarded the 2014 National Track & Field Championships. Sac State has held two previous Olympic Trials and NCAA DI T&F Championships. College of San Mateo, which has hosted numerous Association and California JC championships, will host the 2014 Paralympic National Championships, also in late June. Details of officiating and volunteer opportunities for both championships will be forthcoming on the Association website.

Preparations for the 2015 National Club Cross Country Championships in Golden Gate Park are continuing, with many innovations planned. If you have any ideas for sponsorship or leads on donations, contact PA vice president Irene Herman or event director John Rembao.

The Pacific Association continues to be the nation’s largest and most prolific association, with nearly 6,000 members, of which 332 are officials and 1,291 are coaches. Dedicated volunteers make

this possible, and at the Association’s September Annual Meeting the following individuals will be recognized for their years of service with the Association Service Award: Maria Costello, outgoing Youth vice chair, for years of dedication to Association Youth athletics; Dan Davidson, master official, for years of service as a high school coach, official, meet timer, and administrator; Ken Grace, Chabot College T&F coach, for years of service hosting Association events and service to the Coaches Committee; Dick Iwamiya, master official, for years of service as a starter, timer, and meet administrator; Joe Keever, master official; Art Klein and Becky Klein, former Association racewalk chairs, for years of service to the Racewalk Committee and for growing association membership through education programs and event promotion; Gary Wang for years of service as LDR Ultrarunning scorer; Phil Watkins, master official, for years of service as an event official, timer, and meet administrator; LDR Volunteer of the Year is George Paddeck, for his years of service administer. Receiving the Coaches Committee Legacy Coach Awards are Margaret Dixon, Oakland PAL, for years of service to coaching and organizing Youth athletics; and Walt Lange, Jesuit HS in Carmichael, for years of service as one of the Association’s most successful cross country coaches and active clinic speaker and writer.

Both the Officials and Coaches committees have full schedules of educational clinics planned for this fall and winter. Refer to the Officials’ page on the Association website for upcoming officials’ clinics, which will include a special unit on Paralympic officiating in preparation for the upcoming national championship, and the Coaches’ page for upcoming Level 1 schools and clinics.

The Pacific Association Annual Meeting will be held Tuesday, Sept. 24 beginning at 7:30 p.m. at the Foster City Recreation Center. All Association members are welcome to attend.

For more information on our Association’s activities and upcoming events, check out www.pausatf.org frequently. And don’t hesitate to contact your committee chair or an Association officer, including myself, if you have any questions or ideas on how we can improve our association.

Associations continued on page 28

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ct&rn

California Track & Running News

runner’s schedule calendar Presents The

September/October 2013

YOUR GUIDE TO RUNNING, WALkING, TRAIL AND MULTI-SPORTS IN CALIFORNIA

Victor Sailer/www.PhotoRun.net

containing events through December 2013

Deena Kastor (Mammoth Lakes) running in Moscow at the World Championships Marathon. She finished in a season-best time of 2:36.12, finishing first American and 9th overall.

Hear from two more female marathon icons—Joan Benoit Samuelson and Lorraine Moller— in Legacy: Women in Marathoning, Part 2. See story on page 18.

25,000 Copies Distributed!

Check Inside for: • Event Listings • Legacy: Women in Marathoning, Part 2 • Gear: Fall Shoe Reviews – 20 Models!!!

You can also find this calendar at www.caltrack.com

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 10

calendar

Event Listings

Sat., Sept. 21 69th Aztec Invitational 5K Balboa Park, San Diego San Diego–Imperial USATF/VS Athletics Dirt Dog Cross Country Series event. 8 a.m. Contact Rick Reiser, 310.227.5534 Disclaimer Every effort is made to ensure the accuracy of the information provided.

However, the publisher is not responsible for errors, omissions, or changes made after publication. You can save yourself time, money, and frustration by preregistering for events (especially before making any travel plans). You may wish to confirm by telephone with organizers the date, time, and location just prior to the event.

Listing Your Event For $75, your listing will be in print and online through the event date.

Changes may be made at anytime at no additional charge. If you purchase advertising space, a listing is included in the cost. Contact Dave Parham at dparham@runningrace promotions.com An up-to-date version of these listings is online at www.caltrack.com ©2013 Shooting Star Media. All Rights Reserved. Reproduction in any form is prohibited without consent of the publisher.

Sat., 9/28 Bonita 8K Stampede Sweetwater Regional Park, Bonita San Diego–Imperial USATF/VS Athletics Dirt Dog Cross Country Series event. 8 a.m. Contact Antonio Melchor at 619.370.1184 Sat., 10/5 Presidio Challenge, San Francisco PA/USATF Road Race Grand Prix event. Start/finish at Paul Goode Field. Enter by foot through Julius Kahn Playground located at Presidio’s southern border between Arguello and Presidio Gates (at Pacific Ave. & Spruce St.). Course subject to change due to possible trail closures. Hosted by New Balance Excelsior RC. Contact Chikara Omine at 415.269.1022 or chikaranese@yahoo.com Sun., 10/6 Santa Monica 5000 Includes 5K, 10K, 3K family dash, Elite West Coast Invitational. Races begin at 8am at Ocean Park Blvd and the Beach. Finish on Ocean Ave., just above the Santa Monica Pier. SCA USATF 5K championship. www.scagrandprix.org and www.santamonica5000.com Thurs., 10/10 Central CA USATF Annual Meeting 6:30 p.m. at Coco’s, 955 Oak St., Bakersfield. www.central-california.usatf.org

10 ct&rn • September–October 2013

Sat., 10/12 Ursula Rains Balboa Boogie 5K Morley Field, Balboa Park, San Diego San Diego–Imperial USATF/VS Athletics Dirt Dog Cross Country Series event. Masters 8 a.m.; Open 8:45 a.m. Contract Nancy Morris at 858.874.8784.

Sun., 10/20 Healdsburg Half Marathon An epic adventure through California’s award-winning wine region. Start in historic downtown

Healdsburg, located only one hour north of San Francisco. The first mile runs through the residential area past 100-year-old homes along quaint streets. Just outside town are miles of vineyards and dozens of wineries waiting for your viewing pleasure along nice, gently rolling roads with breathtaking views of Dry Creek Valley and Alexander Valley. Start/finish in Downtown Healdsburg at Healdsburg City Hall (401 Grove St.). This the final event in the Run Wine Country trio of events. www.runwinecountry.com Sun., 10/20 Humboldt Redwoods Marathon Half Marathon, 5K, Weott PA/USATF Road Race Grand Prix event. Come run along the Avenue of the Giants in the scenic Humboldt Redwoods State Park. PA/USATF half marathon championship In all divisions. Hosted

by Six Rivers RC. Thanks to media sponsor KHUM. www.redwoodsmarathon.org Sat., 10/26 Cougar Challenge 5K/8K CSU San Marcos Track San Diego–Imperial USATF/VS Athletics Dirt Dog Cross Country Series event. Women’s 5K: 8:00 a.m.; Men’s 8K: 8:45 a.m. Contact Steve Scott at 760.750.7105.

Sat., 10/26 Aggies XC Open Hidden Valley Park, Martinez PA/USATF Road Race Grand Prix event. Grass and dirt trails, some hills. 9 a.m.–3.0 miles; 10:30 a.m.–4.0 miles; 9:45 a.m.–4.0 miles. Hosted by ASICS Aggie RC. Contact J.T. Service at jt@ soulfocussports.com or call 408.406.6490.

Sat., 11/2 Cuyamaca College 6K Lindo Lake Park, Lakeside San Diego–Imperial USATF/VS Athletics Dirt Dog Cross Country Series event. 8 a.m. start. Contact Patrick Thiss at 619.660.4518.

Listings continued on page 23

Providing quality care for more than thr three ee dozen Olympic trials qualifiers and more than one dozen Olympians in 2012.

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At the recent Outdoor Retailer trade show in Salt Lake City, I came face to face with how much our world of running has changed. The show is a celebration of year-round outdoor activities, from adventure to trail, from camping to environmental concerns, to running. You’ll see investment bankers walking the show on the hunt for the next “cool” thing, and then there are the aging hippies who helm their own small running apparel brands.

Cregg Weinmann, your footwear guru, and I spent a day checking out footwear and apparel brands.

We visited a Brooks launch party for the Transcend, a new concept shoe coming in Spring 2014, and an ASICS media event where I was reminded of the intense competition in running footwear. Right behind the ASICS booth was the Saucony booth, where the Saucony lightweight running products continue to astound. In front of ASICS was the Brooks traveling trade show that takes a humorous look at advertising and communications and displays its fine performance running gear.

I also enjoyed spending time with Jim Van Dine, president of HOKA ONE ONE, a young shoe company gaining cache in the ultra running community and among age 40+ runners who find that these shoes are helping them return to running.

The Running Network team puts this review together twice a year to provide a synopsis of the best you’ll find on the retail shoe walls. Give it a read and then you’ll be ready to visit your favorite local running specialty store to select the running shoes that will serve you best.

Larry Eder President, Running Network LLC

9 BEST SHOE MOTION STABILIZING

BEST SHOE

BEST SHOE

FALL 2013

FALL 2013

PERFORMANCE

NEUTRAL

FALL 2013

Nike LunarGlide+ 5

Mizuno Wave Sayonara

ASICS Gel-Nimbus 15

BEST NEW SHOE

BEST RENOVATION

FALL 2013

FALL 2013

adidas adiStar Boost

Saucony Cortana 3

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com Marathon Guide www.marathonguide.com Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RUNOHIO www.runohio.com Track & Field News www.trackandfieldnews.com USATF’s Fast Forward www.usatf.org USATF–New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com Youth Runner www.youthrunner.com

Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 608.239.3785, larry@runningnetwork.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2013 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Copyright © 2013 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

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The adiStar Boost is the first of adidas’ mainline shoes to benefit from the introduction of its new Boost midsole material, in a hybridized way: The key components in the adiStar line—the familiar adiPrene foam and ForMotion cassette—are used but are augmented with a full-length layer of Boost foam. If you tried the Spring ’13 version of the Energy Boost, you’ll find this ride is firmer due, in part, to the EVA framework surrounding the Boost foam underfoot and the ForMotion cassette on the lateral heel. The upper is a stretchy, closed mesh with a gusseted tongue, and an evenly textured interior wicks moisture where it comes in contact with the foot. No-sew overlays lend support along the eyestay, the logo stripes shore up the saddle, and the heel and toe have a brawnier thermoplastic for support and protection. The outersole is somewhat skeletal: The minimal rubber improves flexibility, reduces weight, and with careful positioning of the rubber, doesn’t sacrifice durability. The conforming fit, resilient ride, and imaginative blend of technologies earned the adiStar Boost our award for Best New Shoe.

BEST NEW SHOE FALL 2013

“The foam was amazing—like springs on my feet. Great cushioning. Felt stable and balanced, and the fit with its stretchy upper never gave me a second thought about the shoes, except how great they felt!”

New • Sizes: Men 6.5–15; Women 7–11 • Weight: Men 12.6 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation

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Always a solid performer, Round 6 leaves the best attributes untouched, while tweaking the details that add up to a successful product. The upper is closed mesh with no-sew overlays over the toes and toe cap.

Gauzy mesh backs the saddle, which extends back into a thermoplastic heel counter. The tongue is a smooth, gusseted design, with fabric extending completely around the arch and back to where it meets the heel, beneath the ankle. The ankle collar features GeoFit memory foam and textured, moisture-wicking polyester. The midsole is the familiar adiPrene+ with a ForMotion cassette to smooth the gait and a supportive ProModerator+ to add stability to the medial side. The outersole is the familiar Continental® rubber (dependable traction and effective durability). In sum, the Supernova Sequence 6 is stable and well cushioned with a great fit. It remains a proven performer. ”Fit well. Good comfort on long runs. Cushioned as well as stable.”

Updates the Supernova Sequence 5 • Sizes: Men 6.5–15,16,17,18,19,20; Women 5–14 • Weight: Men 12.6 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with mild to moderate overpronation

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The 870 makes another major jump in weight reduction and improved running efficiency. The design and technology of the aesthetics and materials have been improved. The upper features traditional overlays in the eyestay, heel, and toe, giving the shoe structure.

The rest of the overlays are welded, no-sew laminates that effectively secure the foot over the midsole. The interior is smooth, reducing friction enough to make sockless wear an option. The foam is RevLite, here a lighter, more resilient polymer than before, and the ride is a nice balance of cushion and responsiveness.

The new medial second density in the sidewall adds stability, without intruding on the foot or overly limiting flexibility. Grooves along the sidewall allow the foot to respond naturally, but have enough structure to keep things lined up. Overall, the changes are a welcome improvement on an already well-executed model. ”The shoe hugs my foot gently, and when I run, it feels like I can fly. The cushioning has impressed me, and they are very stable.”

Updates the 870 v2 • Sizes: Men 7–13,14,15 (D,2E widths); Women 5–12 (B,D widths) • Weight: Men 10.4 oz. (size 11); Women 8.7 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium-arched feet with mild to moderate overpronation

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The fourth shoe introduced by On, the Cloudrunner is designed to manage the hardest wear yet. Equipped with the Cloudtec lugs that On is known for, the Cloudrunner has the same setup in the forefoot as the other models have, but in the rearfoot it sports beefier lugs, both in the sidewalls as well as the bottom loops of the medial lugs. The result is that overpronation has much less effect on the Cloudrunner’s ride than it does on the standard lug setup in its other models. That momentary resistance to the pronating forces doesn’t prevent pronation from happening, but it maintains the integrity of the shoe—not to mention its cool feel—for more miles without breaking down. The upper is closed mesh with a sueded lining through the arch and quality ankle collar foam adds comfort. Traditional sueded overlays support the foot. The result is a high-mileage trainer that can manage significant forces, whether from weight, hypermobile feet, or a combination of the two. ”The feel is stable and firm. The fit was good, but not really noticeable. Good to run in.”

New • Sizes: Men 8–12,13,14; Women 6–10 • Weight: Men 13.5 oz. (size 11); Women 10.7 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with mild to moderate overpronation

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This flagship Lunar shoe works very well for neutral runners, but it also features one of the least intrusive and most effective stabilizing technologies on the market. Two changes have increased comfort. First, the Flywire strands are arranged and managed more effectively: At the top and bottom lace loops they’re loose to snug better; the middle strands are stitched to the Ghilley loops and move in concert with the eyestay and the foot, so it’s more secure. Second, the tongue is gusseted and the interior is smooth polyester fabric, reducing friction and also wicking moisture. The twopart midsole and minimal rubber outersole remain as before, as they were well dialed in. (Remember that “highly effective stabilizing technology”? Yeah, this is it.) The combination of improved fit, effective stability, and comfortable ride earned the LunarGlide+ 5 our award for Best Shoe in the Motion Stabilizing category. ”Snug and comfortable fit. I have worn all of the Lunar Glide shoes, and this one is stable and cushioned, like they should be. If I could only have one pair of running shoes, this would be it.”

Updates the LunarGlide+ 4 • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 10.6 oz. (size 11); Women 8.1 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: mediumto high-arched feet with neutral biomechanics to mild overpronation

BEST SHOE MOTION STABILIZING FALL 2013

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Reebok One marks Reebok’s overdue return to performance running. The Reebok One Cushion debuts the series, along with a sibling called the Reebok One Guide. Both shoes have motion-stabilizing properties, with the Cushion leaning toward the light stability end of the spectrum. The principle behind this shoe is managing the foot’s motion during the gait, here by geometry and varying the foam density in three regions of the midsole. The ride is cushy, but the shoe is also responsive, perhaps in part because of the varying densities of the midsole. The outersole is heavily segmented with both longitudinal flex grooves and the expected horizontal variety. The motion permitted by these releases allows the foot to find the best path from heelstrike to toe-off. The upper is nearly seamless, and the interior caters to comfort as well as any shoe we tested in this review. The ankle collar is particularly plush, but the weight is not impacted by the extra foam, so feel a little pampered without paying for it in weight. Be assured that the team at Reebok can produce more where these came from. ”Plush and smooth feeling on the fit. Weirdly flexible and stable at the same time. A really good Reebok running shoe. Who knew?”

New • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 10.6 oz. (size 11); Women 8.9 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

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The Flow III Trainer bears little resemblance to its namesake, but it’s now better equipped to fulfill its destiny as a snappy Performance training shoe. The upper is a two-layer open mesh that breathes well. It has minimal structure (just a heel counter and toe cap with a hint of support in the saddle), but it secures the foot well and keeps everything lined up over the midsole. The midsole’s responsive foam is low profile—an 8-millimeter drop from heel to toe, with only 16 millimeters under the heel—but with the efficiency of the geometry, there’s noticeable cushioning under the foot. The outersole has carbon rubber over only two thirds of the surface at the heel and under the forefoot, but it provides both good traction and durability. The bottom line? The Flow III Trainer is a shoe that whippets can wear every day, and the rest of us should have in the arsenal for speedier runs or races and just to mix up the training schedule.

“The fit was snug, but not really like a racer—which these did a good job for, on occasion. Their low profile and flexibility made them fun to put on because they ‘run’ very well. They even handled some longer runs, but I mostly saved them for fast stuff.”

Updates the Flow II Fulcrum • Sizes: Men 6.5–15; Women 7–11 • Weight: Men 9.6 oz. (size 11); Women 7.8 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, perforated EVA Strobel board • Recommended for: mediumto high-arched feet with neutral biomechanics, for fasterpaced runs

# *& BEST SHOE PERFORMANCE FALL 2013

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With the new Wave Sayonara, Mizuno ushers in some new key design Performance shoe features. The midsole uses a newly developed foam called U4ic (say euphoric), that’s similar to its AP+ foam, but with improved resilience and durability. The geometry lowers the foot for better biomechanical efficiency, and the ride is better cushioned than one usually expects from such a light training shoe. The upper has stitching only where the upper joins together at the side of the saddle by the instep and on the medial logo stripe. The rest of the upper is supported by fused overlays over closed mesh. The shoe is flexible, moving well with the foot. The smooth interior breathes well, making this a comfortable shoe. The outersole features X-10 carbon rubber in the heel, blown rubber on the lateral forefoot, and polyester-backed TPU on the medial forefoot, which provide good traction and durability. The ride, fit, and performance of the Wave Sayonara earned our Best Shoe award for the Performance category.

“Fit great, comfortable, and the cushioning is much better than expected. They are fast, but tough enough for long runs. Light enough to even race in. I didn’t expect them to be so versatile.”

New • Sizes: Men 7–13,14,15; Women 6–11 • Weight: Men 9.7 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

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The new 500 S takes the Faas 500 concept and adds some stabilizing features, offering something for most runners. The upper is closed mesh supported by welded synthetic overlays and a heel counter supported by TPU struts. The primary difference between the 500 and the 500 S is this structure in the rearfoot, which actually makes this shoe more versatile than its sibling.

The midsole geometry is low profile, with the heel beveled laterally to smooth the touchdown. The medial sidewall is raised slightly for better support. The 4-millimeter drop encourages a smoother transition because the foot contacts the ground at a flatter angle. The outersole is minimal: Much of the sole is toughened EVA with rubber only in the high-wear areas of the heel and forefoot. Runners looking for a shoe for faster runs should consider the 500 S. “Fit nice and snug, but not too tight. The feel is light and smooth, and they are really more stable and durable than they seem. I ran mid-distance runs and speedwork in them and was happy with the result.”

New • Sizes: Men 7–14; Women 5.5–12 • Weight: Men 9.6 oz. (size 11); Women 7.7 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics, to mild overpronation, for faster-paced runs

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Project EMotion re-vamps the Pearl Izumi line, stripping down the technology to simple, quality foam and geometry to maximize performance. The Road N1 is the first of these to hit the market. The upper is a minimal, closed mesh with welded overlays in the saddle and sueded overlays from the top of the eyestay to the back of the heel. Roomy, stretch mesh comforms to the foot, gently holding it over the midsole. The interior is smooth and the ankle collar foam is adequate for holding the foot without squeezing it. Ditto for the tongue. The midsole is molded EVA with tapered geometry. A lengthened toe-spring means the shoe contacts the ground quietly, without slapping, and it feels a little smoother. The outersole is confined to the lateral heel and medial forefoot, connected by a ribbonlike channel of rubber that follows the foot path from heel to toe. The complete do-over of the Pearl Izumi line has earned an enthusiastic thumbs-up from testers.

“Perfect fit, plenty of room, and almost stretchy in the forefoot, but snug in the heel. The shaping of the midsole had a unique feel to it, making the shoe pretty fast, but it had plenty of cushion to it as well. I think they may be on to something.”

New • Sizes: Men 8–12,13,14; Women 6–10 • Weight: Men 9.0 oz. (size 11); Women 7.4 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

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Saucony’s premium performance shoe adds two key, brand-wide technologies, as well as the usual tweaks and additions. The upper features Flexfilm no-sew overlays for the first time and a silky smooth interior with Hydramax polyester in the rearfoot to wick moisture. Both provide a flexible, comfortable fit. The heel and toe feature Saucony’s Support Frame, TPU supports that flex with the foot and provide shaping to each region for a better fit. The midsole continues with Power Grid and SRC foams that offer great cushioning, and combine with the 4mm geometry for gait efficiency and comfortable, everyday running. The outersole has carbon rubber in the heel and medial midfoot, with injected blown rubber in the forefoot for good full-length durability, traction, and forefoot cushioning. The combination of upgraded plush technologies, versatile design, and a balanced performance ride earned the Cortana 3 our award for Best Renovation.

“The low drop took some getting used to, but I liked it.

It had good cushioning and responsive feel, and felt very stable. They became my favorites, because of the quality and design.”

Updates the Cortana 2 • Sizes: Men 7–13,14,15; Women 5–12 • Weight: Men 10.7 oz. (size 11); Women 8.4 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to higharched feet with neutral biomechanics to mild overpronation

BEST RENOVATION FALL 2013

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The popular Kinvara reaches its fourth version without any appearance of slowing down. The upper is a gauzy, two-layer mesh supported with a framework of Flexfilm overlays, now more efficiently arranged to open up the forefoot. There’s not much structure laterally, but the heel keeps the shoe from losing shape or support from back to front. The gusseted tongue is attached to the lining of the shoe, giving the interior a smooth feel and rendering socks optional. The midsole has been upgraded from ProGrid to PowerGrid foam with its resilient ride—the staple of the high-end Cortana—which is a definite step up in performance. The outersole is still fewer than two dozen points of rubber on the lateral heel and under the metatarsals. It’s just enough for traction and durability, but keeps it near racing shoe weight. The result is much as originally advertised: low profile, lean, and fast—definitely suited to faster-paced running.

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Scott USA broadens its line with a common design theme and a unique midsole foam. The midsole is the unexpectedly light yet durable Aero Foam, first used in Scott’s Race Rocker, and now in all of its triathlon, trail, and training shoes. The ride is resilient and responsive.

Sidewall drainage ports at heel and toe make it well suited to triathlon conditions. The closed mesh upper features traditional synthetic overlays at heel, toe, and eyestay, and is reinforced with welded supports for a lightweight framework. Sublimated graphics complete the visual punch, while a smooth interior and thin tongue complete the technical side. The outersole is zoned: A ribbon of carbon rubber follows the pathway of the foot during the gait, fabric-backed TPU in the lateral forefoot and arch, and a thin TPU sheet supports the slight rocker shape of the sole. This is a light, well-cushioned shoe for faster running and moderate training runs or long races.

“A snug-feeling shoe with a squishy ride. After a little getting used to, I like the way the sole is designed to rock the foot forward after striking the ground. Light, yet durable enough for even the weekly long run, and a great tempo run shoe.”

New • Sizes: Men 7–13; Women 5–11 • Weight: Men 9.4 oz. (size 11); Women 7.7 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

“These shoes look cool, and I admit it: Looks count with me. [But] the performance is what this lightweight shoe is about. I’ve tried the earlier Kinvaras and found them firm, but perfect for faster running. This time they seem to have a little more rebound ... I like the looks and performance.”

Updates the Kinvara 3 • Sizes: Men 7–13,14,15; Women 5–12 • Weight: Men 8.3 oz. (size 11); Women 7.1 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

, & & &$ 04-.004 The Cumulus often benefits from advances to the Nimbus, even while often being overshadowed by its plusher sibling. Round 15 fine tunes many of those advanced upgrades, improving its performance. The upper features a two-layer stretch mesh, secured by traditional overlays in the toe, heel, eyestay, and logo stripes. Added no-sew supports alongside the synthetic overlays maintain flexibility and reduce potential irritation. The midsole continues with the Solyte layer on the bottom with a cap of SpEVA for a lighter, slightly softer feel near the foot. The flex grooves are deeper throughout, giving the shoe a more flexible and responsive feel. Reshaped lugs accommodate the changes to the flex grooves. The Guidance Line now runs completely from heel to toe, releasing unnecessary lateral stiffness. The Trusstic support is divided into two pieces to allow better flexion for the foot during the gait cycle. These subtle changes make for an appreciably better shoe in Round 15.

“They snug up nicely around the midfoot while still allowing for a bit of wiggle room in the toe area. The support and cushion are really good. My feet didn’t really get tired of wearing them. Good, solid, all-around shoes.”

Updates the Gel-Cumulus 14 • Sizes: Men 6–13,14,15; Women 5–13 • Weight: Men 11.9 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

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ASICS’ neutral showpiece takes a dramatic leap with two new advancements. FluidFit improves the fit of the upper by integrating all of the components in an adaptable system of support. The stretch mesh and welded supports along the lateral side of the saddle and into the separated eyelets allow the foot to move more freely, yet securely over the midsole. The medial side features a large bunion window, welded supports to secure the instep, and a wide overlay to shore up the midfoot. FluidRide is a tuned combination of Solyte and SpEVA foam layers that sandwich the Gel cushioning elements, and address the midsole geometry and its effect on the shoe’s ride. The plush midsole is flexible, and the components provide a more responsive ride than expected. The combination of fit, ride, and deluxe feel earned the Gel-Nimbus 15 our award for Best Neutral Shoe.

“Like stepping into a little bed for my foot—almost perfect. Cushioning was just right: protective but not mushy.”

Updates the Gel-Nimbus 14 • Sizes: Men 6–13,14,15; Women 5–13 • Weight: Men 12.6 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

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The Ghost has been redesigned to reflect current market demands. The upper is a similar open mesh, with a combination of synthetic overlays with fused layers where the upper meets the midsole, nicely addressing what can be an irritation trouble spot.

The barely there saddle provides some support but relies on the laces to secure the foot, and the heel counter keeps the rearfoot aligned. The smooth interior features new moisture-wicking linings that comfortably wrap the foot. The perforated foam tongue prevents the laces from squeezing the foot too much. The midsole gets the work done with BioMogo and DNA, but the meat-and-potatoes here is its geometry, where the lateral sidewall has been re-sculpted to allow better foot flexion and the stability has been increased by lowering the midfoot area to make full ground contact. This also eliminates the need for a shank support. Another improvement is the longitudinal groove, now called the Omega Groove, which allows better mobility for the foot to supinate before toe-off. Several midfoot lugs maximize traction and round out a successful update.

“A really good shoe. I hadn’t tried Brooks before. Fit me well, seemed to cradle my heel. Just right on the cushion. Feels good when I run.”

Updates the Ghost 5 • Sizes: Men 7–13,14,15 (B,D,2E widths); Women 5–12,13 (2A,B,D widths) • Weight: Men 12.1 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

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Version 11 pushes the envelope a bit without compromising its plush cushioning and dependable performance. The upper features new 3D Fit Print, a technique that prints the supporting materials directly onto soft, flexible synthetic suede. Reduced seaming adds comfort. The moisture-wicking linings are even smoother and the gusseted tongue adequately shrouds the foot. The midsole has been lowered in the midfoot to make full ground contact, increasing stability and allowing the elimination of the DRB Accel TPU support in the shank. The flexibility of the midsole and outersole is enhanced by the Omni Groove, a figure 8–shaped series of grooves. A Y-shaped strip of rubber connects the forefoot and rearfoot lugs, while the remaining keyhole-shaped lugs flex with the vertical siping in the sidewalls. The sum is a plushly cushioned shoe with dependable performance.

“It was a very dependable shoe for pounding out the miles over a variety of surfaces and terrains. It also has been a good and supportive shoe for my recovery runs. I’ve liked the Glycerin, but the weight seems really noticeable now.

Comfort-wise it’s great, very plush, but it isn’t very versatile.”

Updates the Glycerin 10 • Sizes: Men 7–13,14,15 (B,D,2E widths); Women 5–12,13 • Weight: Men 13.5 oz. (size 11); Women 10.2 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

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Wave Enigma marks its most dramatic update yet with a new upper, midsole, and waveplate. The midsole features Mizuno’s new foam formulation U4ic (say euphoric), in place of the older AP+ foam. Though they are chemical siblings, U4ic weighs less and boasts both better durability and a more elastic, responsive ride. The revamped parallel waveplate flexes better while contributing to the snappy ride, thanks to cut-out separations in the plate’s forefoot. The upper is a closed mesh with an almost quilted quality to the stretch mesh in the forefoot and ankle collar. A stiffer mini-mesh adds structure to the rearfoot and combines with traditional overlays in the midfoot to lock down the foot onto the midsole. The tongue is a stretchy, open mesh, and the lining is a smooth polyester that wicks moisture well. The variety of little improvements in feel, responsiveness, and performance makes this a successful upgrade.

“Good room up front, well designed. Rolls through the stride and cushions nicely. It is better than the last pair, and I really liked it.”

Updates Wave Enigma 2 • Sizes: Men 7–13,14,15; Women 6–11 • Weight: Men 12.7 oz. (size 11); Women 10.5 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

$&$8 2/-.0// Round 30 introduces some new tech features in the upper and minor tweaks to Round 29’s excellent midsole design. The nice-fitting upper uses a similar engineered mesh, but the midfoot is now supported by a thin saddle of no-sew overlays and small, cut-out panels covered with a mini-mesh. Along with the plush interior, these are marks of a quality running shoe. The midsole is the same Cushlon foam, decoupled to allow the foot freedom to flex in multiple directions. A longitudinal flex groove runs down the center of the sole, with lateral flex grooves under the entire forefoot and a cleft in the heel for the crashpad. The outersole features modified waffles, and the lateral side features the same tiny fins from last season that flex and grip more effectively than slab rubber, while still offering good durability. This cushy shoe has good grip, fits well, and feels great.

“I liked the color scheme—bright! Nike seemed to be going for some attention. The shoes were very airy and cool, like last year. The ride is so consistent, sometimes I forget I have them on. I think they kept the best from the old shoe and improved the fit over the instep/arch.”

Updates the Pegasus+ 29 • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 10.6 oz. (size 11); Women 8.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation

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The New Balance performance running products continue to evolve, adding technologies and advancements. The 880 v3 has gotten a total transformation.

The upper is a breathable mono-mesh with welded, no-sew film overlays from the toe through the saddle, providing a smooth and supportive upper. Traditional overlays at the heel and toe secure the foot over the midsole. The ride has a more resilient feel than the v2 provided, thanks to completely redesigned geometry and two foam layers that complement the dampening capabilities of each. The open design of the outersole gives excellent forefoot flexibility, and the rearfoot is stabilized by the T-beam shank support. The segmented heel and crashpad setup allow lateral release and a good level of cushioning on impact. The improvements in the shoe’s geometry have greatly enhanced its performance, which will be good news to fans of the New Balance fit.

“Fit really well. I like the smooth interior. They feel pretty light but with plenty of cushion. To be honest, I didn’t like the color of the shoe (lime green), but I have gotten compliments—and not just about the color.”

Updates the 880 v2 • Sizes: Men 6.5–15,16,17,18,19,20; Women 5–14 • Weight: Men 11.7 oz. (size 11); Women 9.8 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board • Recommended for: medium- to high-arched feet with neutral biomechanics

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legacy:

Arturo Ramos

Women in Marathoning Part 2

By Mark Winitz

L-R Marathon icons and pioneers Lorraine Moller, Jacqueline Hansen, Joan Benoit Samuelson, and Nina Kuscsik at Marathon College the day before the Kaiser Permanente Napa Valley Marathon.

In the last issue, we ran Part 1 of this two-part series about four iconic female marathoners who were honored at last March’s Kaiser Permanente Napa Valley Marathon. In a panel discussion at the event’s annual “Marathon College” held the day before the race, the “Women in Marathoning” presentation featured four panelists, all of whom were female icons/pioneers in various eras of the marathon from the late 1960s to the ’90s: Nina Kuscsik, Jacqueline Hansen, Joan Benoit Samuelson, and Lorraine Moller. The discussion was emceed by longtime running writer/editor Joe Henderson.

Part 1 captured the valuable contributions that Kuscsik (1972 women’s Boston Marathon champion) and Hansen (1973 women’s Boston Marathon champion) made to the female marathoning movement from the late 1960s to early ’80s which were instrumental in affecting change in a previously all-male marathon world. The first Olympic marathon for women, at the 1984 Summer Olympics in Los Angeles—in which Benoit Samuelson captured the gold medal— culminated these valiant efforts.

Here, in Part 2, we share the experiences of Benoit Samuelson and Moller (1992 Olympic Games marathon bronze medalist) as they described them during the symposium in Napa.

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JOAN BENOIT SAMUELSON Joan Benoit Samuelson’s name is synonymous with women’s running, particularly marathoning. She began running track in high school in the town of Cape Elizabeth, Maine. Samuelson continued on to Bowdoin College, where her career soared. She received All-American honors in cross country and track, and won the Boston Marathon in 1979, setting both American and course records, all before she graduated. Samuelson won the Boston Marathon again in 1983, this time breaking the world record. One year later, at the age of 27, she won the inaugural U.S. Women’s Olympic Marathon Trials race, followed by a gold medal in the first women’s Olympic marathon in Los Angeles. In 1985, Samuelson won the Chicago Marathon in 2:21:21, yet another AR and her personal best.

Currently, she is a consultant to Nike, Inc. and a clinician, conducting numerous running, health, and fitness clinics throughout the world. Samuelson is also an experienced motivational speaker, giving regular addresses to corporations, civic groups, schools, and athletes. She has authored two books, her autobiography Running Tide (Knopf, 1987), and Joan Samuelson’s Running for Women (Rodale Press, 1995).

In 1998 Samuelson founded the TD Beach to Beacon 10K in Cape Elizabeth, Maine as a way to give back to the sport which has given her so much.

The race motto started as “Shine the Light on Kids,” and the event benefits a different children’s charity each year.

Joe Henderson: Joan, tell us about your surgery before the 1984 Women’s Olympic Marathon Trials [in Olympia, WA], and your concerns about getting there. Most of the people here have probably heard it, but not in your own words.

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continued on page 20

“My first major national running meet was the 1973 AAU Cross Country nationals in Raleigh, North Carolina. My parents bought me a ticket thinking it was a once-in-a-lifetime opportunity. That was when I was a junior in high school.”

–Joan Benoit Samuelson

September–October 2013 • ct&rn

Joan Benoit Samuelson: First of all, I’d like to thank all the women on this panel because if it wasn’t for them I wouldn’t be here, especially Nina and Jacqueline. And Lorraine has kept me honest throughout my career.

I just liked to run. Jacqueline mentioned her workouts and the survival of the fittest. Well, I grew up with three brothers so I had my own survival to deal with at home. I would either run to them to help, or run away from them because I’d taunted them in some manner.

My first major national running meet was the 1973 AAU Cross Country nationals in Raleigh, NC. My parents bought me a ticket thinking it was a once-in-a-lifetime opportunity. That was when I was a junior in high school.

Then I had a chance to participate in the AAU Junior Olympics nationals at UCLA. I qualified in the 1500m. I remember my father commenting while driving me to the airport, “I don’t understand why you would travel over 3,000 miles” [— we lived in Maine—] “to run less than a mile.” I explained that it was, #1, the only distance available [for women at the time] and, #2, you won’t understand running until you start running yourself. So, at 50-something he started to run, and ran well into his 80s. He’d still be running now at 92, but he has a bad case of plantar fasciitis so he

walks two or three miles every day. He had us skiing as soon as we were walking, and I had Olympic aspirations in that sport. Then I broke my leg in my sophomore year and started to run as a form of rehab.

Relating to Joe’s question [about my injury before the ’84 Trials]: Dr. Stan James in Eugene, OR is the surgeon who did my arthroscopy knee surgery before the ’84 Olympic Marathon Trials in Eugene. I’d been training in Maine and was finishing up a long run going up one of the last hills and I felt something basically unravel on the lateral side of my knee. I said. ‘Uh-oh, this isn’t good; I’ve never felt this sensation before.’ By the time I got home, my knee was locked up. I knew I was in trouble. After two unsuccessful cortisone injections and physical therapy, I went to see Stan James in Eugene. I was running for Athletics West at the time, which was a Nike-subsidized team in Eugene, but I’d asked if I could stay in Maine to train because I felt that you have to be totally comfortable in the environment where you train or work to have success.

Dr. James gave me a prescription for Butazolidin [an anti-inflammatory and analgesic drug].

I’m not one to take meds, but I trusted Stan because he worked with a lot of the great athletes at Athletics West.

But I was so frustrated because I knew I was running out of time. It was now April 26 and the Trials were on May 12. Three days later, halfway through the course [of medication], I said to Bob Sevene, who as advising and coaching me at the time, ‘I’m running out of time. We need to do something.’ He called Stan and Stan agreed to do the surgery, but he did the surgery thinking there was no way I was going to get to the marathon starting line. But the 3000m Trials, which was also a new event [for women], was being held a month later in Eugene. So [he was thinking] if we can’t get her ready for the marathon, maybe we can get her to the 3000. But I was thinking marathon because I wasn’t a very good track runner.

I also said to Stan before he put me out, “If you get in there, and there’s a major problem going on, fix it. Don’t wake me up to tell me there’s no way you’re going to compete in the marathon Trials, or the 3000 Trials.”

It was ambulatory day surgery. I woke up in the hospital room covered in gauze and ace from hip to foot, and I kind of said, “Okay, it’s not going to happen. He found more than we bargained for.” He walks into the room about three minutes later and said, “Are you surprised to be here?” and I said, ‘Yes. I guess it’s not going to happen.’ And he said, “Well, don’t come to that conclusion so quickly. Your reputation has preceded you, and I know if I let you out you’re going to go test it out immediately. So you have to stay in here 24 hours not moving an inch. You want to keep it iced and elevated.”

So I did. I went to the twilight meet that Saturday night and remember barely being able to climb up into the bleachers. What had happened was I was favoring the knee and I pulled the opposing hamstring. That’s what almost kept me

www.Photorun.net

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20 ct&rn • September–October 2013

At the 2009 BAA Boston Marathon, Lorraine Moller and other race champions were honored with bibs sporting the year of their victories.

out of the Trials. So [I got physical therapy] morning, noon, and night and somehow I was able to get to Olympia. There’s no way I should have been on that starting line. I did a 17-mile run two days before I went there. Lisa Martin was training in Eugene and she was on the Australian Olympic team. She said she’d join me for that run. I said, ‘If I can cover 17 miles on Pre’s Trail, then I’ll go to Olympia. If not, I’m not going.’

Meanwhile, my husband [Scott Samuelson], who was my fiancé at the time, and a brother from Maine and a brother from Alaska had already made their ticket reservations and were going. I remember calling them and saying, ‘Don’t. Save your money; it’s not going to happen. Even if I get to Olympia, there’s no way I’m going to make the team.’ And they said, “We’re coming!” So I guess I knew then if they were putting that much faith in me, I’d better show up and run.

Everybody at the starting line was very supportive and my competitors were saying, “Why are they putting you through this? Your time is so much faster than everybody else’s. You should get an automatic bye [for the Olympic Team].”

But our [selection] system is what our system is, and for good reason. You know, if I had received that bye and hadn’t made the team, I wouldn’t have been able to live with myself.

For the Trials, my husband had doctored up a multi-colored beanie cap for me with the Olympic rings which matched the colors. You can get in a little trouble for that. (Editor’s Note: The Olympic rings are an exclusive property of the International Olympic Committee and cannot be used without its prior written consent.)

I still have parts of that beanie somewhere. I don’t have the white Nike painter’s cap that I ran with during the Olympic marathon. I had to put athletic tape over the advertising because Nike wasn’t a team uniform sponsor that year. I had to go through drug testing, then the press conference, and by the time I got to a house that Nike had rented during the Olympics, I was starving and there was a huge buffet spread. I put the hat down and I didn’t [watch it]. Everywhere I go, people want to know where that white hat is. I have no clue. It’s in some landfill in LA County, I’m sure.

LORRAINE MOLLER During an international running career that spanned more than 20 years, New Zealand’s Lorraine Moller provided a shining example of the capabilities of female distance runners in an era when women were first proving themselves as marathoners. Moller began her running career as an international competitor in the early 1970s as a teenager competing at 800 meters. Her early accomplishments included a 2:03.63 at 800 meters, a lifetime best that’s the fastest-ever by a New Zealand junior (under 20 years old) woman. She ran her first marathon in 1979—winning the Grandma’s Marathon in 2:37:37—although there were no sanctioned marathons for females in international athletics competition until 1984.

Most impressively, the longtime resident of Boulder, CO competed in four successive Olympic

Games women’s marathons starting with the inaugural competition in 1984, and won the bronze medal in the event at the 1992 Summer Olympics in Barcelona, Spain at the age of 37. By the 2000 Games, her daughter, Jasmine, was on the way, so she had to forego the Games in Sydney.

Additionally, the Kiwi was a three-time winner at both the Osaka International Ladies Marathon and the Avon Women’s World Championship Marathon, and she won the 1984 Boston Marathon.

She also earned the silver medal at the 1986 Commonwealth Games in Edinburgh, in 2:28:17, her lifetime best.

Moller authored her autobiography, On the Wings of Mercury: The Lorraine Moller Story (Longacre Press) in 2007.

Joe Henderson: Lorraine, you were very much into track in your younger running days, competing internationally. What led you to make that huge leap—over many years, of course—from 800 meters to the marathon?

Lorraine Moller: I had early aspirations for the Olympics. The longest Olympic event for women at that time was 800 meters, so we were really shy on distance running for women. (Editor’s Note: The women’s 1500-metre race was first added to the Summer Olympics in 1972.)

And also there was no system that really supported women distance runners. Distance running [for women] was sort of a maverick thing to do. You were encroaching on male territory. I ran in tennis shoes and I wore what I could find.

The only real motivation came from just the love of doing it, and the small successes that I had. I won things but I was running in a very small pond.

I eventually came to the United States in 1979. I’d been a school teacher because the only avenue open to sporting women then was to become a PE teacher. So I became a PE teacher and it was not my calling. I used to cry, ‘I really don’t want to go to school today’…but you’re the teacher! So it was one of those chance things.

I was supposed to be engaged—well, I was engaged—to another teacher. I came back to school and I had this engagement ring on, and the first class was cricket. One kid was misbehaving and he was way out in the outfield. For you Americans, I need to explain: Cricket has a ball that’s like a rock. It’s really hard. So I was standing there with my hands on my hips, thinking ‘What are you doing, young man?’ Then somebody hit that cricket ball probably 100 feet and it landed smack on my engagement ring, cracked the stone, and bent the ring. I looked at it and thought, ‘Maybe this is a sign.’ There went the engagement.

So the week that I was supposed to get married, I didn’t know what to do with myself. Somebody said, “There’s a marathon.” I said, ‘What marathon?’ He said that [renowned New Zealand coach] Arthur Lydiard had some guys coming to run in this marathon and there’s a banquet afterward and he’s looking for a date for one of the guys. I said, ‘Oh, good!’ So I decided to go and watch the marathon, although I thought it would

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be pretty boring. I thought, at the time, that the marathon was an event for people who were too slow for the track. But I did want to get a look at this guy while he was running. When you see someone for the first time and he’s running a marathon, it’s not a particularly good demonstration. But, anyway, when I met him at this banquet, I thought, ‘What a handsome guy.’ He was very accomplished, and had been to the Olympics. (Editor’s Note: The runner was Ron Daws, whom Moller later married and divorced.

Daws finished 22nd in the 1968 Olympic men’s marathon, and was inducted into the Road Runners Club of America Hall of Fame in 1986.)

After a long distance relationship, he invited me to come and stay with him in Minneapolis. So the next year, I showed up and started running these races. I did my first 5K and 10K races, which was fine, but I was used to doing these 20-mile [training] runs to get ready for my track races because that’s the way we trained—for our endurance base. Then, on the top of that, we did our faster work.

I went along with him to [the 1979] Grandma’s Marathon, and planned to run the first 20 miles to get in my training run, and hoped that someone would pick me up there. I got to the 20-mile mark and I’m feeling pretty good, and I’m winning, so I thought, ‘I might as well keep going because I’ll probably get a prize.’ So I finished [first] and ran 2:37 for my first marathon, and got a prize. Everybody thought that was [spectacular]. I thought, ‘Like all Americans, they’re making a big fuss about nothing.’

And I went back to my track running.

The next year, I was invited to the Avon Women’s World Marathon Championship in London, and I thought, ‘Whoa, I’ll just do this as a long training run again.’ Then, I wasn’t sure I could run another marathon, so I went back to Grandma’s Marathon and ran through it again [taking first place in 2:38:35] just to make sure that I could go the distance. Then I went to London [Avon] and won that race [just two days after the Olympic men’s marathon in Moscow–Editor].

I was ecstatic because that [event] was very important in putting the women’s marathon into the Olympics, and a whole new world opened up.

I feel really fortunate because I’ve seen so many changes in my time, from when I started until now. I ran the first marathon in Rio de Janeiro in 1980 and it was the first marathon that they had in South America. A thousand people started and three of them were women.

(Editor’s Note: According to Running USA, women made up 42 percent of marathon finishers in the U.S. during 2012, almost four times the amount of women who crossed U.S. marathon finish lines in 1980.)

We’ve had amazing women [marathoners] who have come before us and they paved the way. People talk about me being a pioneer, but I was not leading the charge. I was just right behind. And I can see that [these women] changed the time because all they did was veer out and do what they loved to do. And that’s probably the most powerful force for change there is. continued on page 22

“We’ve had amazing women [marathoners] who have come before us and they paved the way. People talk about me being a pioneer, but I was not leading the charge. I was just right behind. And I can see that [these women] changed the time because all they did was veer out and do what they loved to do. And that’s probably the most powerful force for change there is.”

–Lorraine Moller

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“We have to expand our ideas about who we are. Upgrade our programs, just like we do with our computers. Toss away all the old programs and upgrade them into something new and expanded because your world should be getting bigger.

Expand your ideas and use that in the race. During that crunch time, you ask, ‘Am I going to give it up here, or am I going to stick with the program and achieve what I wanted to achieve?’”

–Lorraine Moller JH: Lorraine, you competed in the first four Olympic marathons for women, but the depth was at the Barcelona Olympics (1992) and you were 37 at the time. You went from being a 800meter runner—close to world class—at age 16, to an Olympic marathon medalist at age 37. Tell us about the race in Barcelona and your life leading up to it.

22 ct&rn • September–October 2013

LM: I ended up marrying [Ron Daws] and got divorced within a year. And he was my coach. Don’t marry your coach. It was not a pretty breakup. I had had to get out of town. Anyway, I never saw him again after I left. I got on with my career, and eventually re-married and had my daughter.

In 1992, my dream was to win an Olympic gold medal. It was my last chance. And suddenly, a new thing seemed to arrive where it was an age barrier now. At 37, everybody considered I was so old, which was a really funny thing. My shoe sponsor [ended our relationship] and put their marketing dollars into somebody who was upand-coming. So I had the [freedom] of not having to wear a certain pair of shoes because someone was telling you to. I bought myself a pair of shoes that I really liked.

The second thing was that I had an arch rival that was an excellent runner. You know, you always have that person who, head-to-head, will beat you. [Six-time New Zealand Olympian] Anne Audain was that person for me. Our rivalry started when I was 14 years old, and went right through the ’84 and ’88 Olympics. In 1992, she retired. I suddenly realized that I had focused so much on beating her that I wasn’t focused on the race as a whole.

The third thing that happened was that the day before the race I was in the dining room and [1992 U.S. Olympic marathoner] Janis Klecker from Minnesota came over and told me that Ron, my ex-husband, had died [from a heart attack at age 55–Editor]. It was a tremendous shock. My [New Zealand] team had tried to keep the news from me because they thought I would decide not to run.

The night before the race I went out and sat by myself and decided that the best thing I could do in this situation was run the way he had taught me—because he had taught me so much about good marathoning—and use that to run the best possible race that I could. And I ended up winning the bronze medal in that race.

You know, life is very much about change.

And it’s about re-inventing yourself. When Peter Snell, the great [New Zealand middle distance] Olympic runner who won three gold medals in the ’60s, retired—and he was only 30 or something like that—he said, “Life is a proxy, so continually re-invent yourself.” It’s very appropriate [advice] for runners.

I retired when I was 41 at my last Olympics [1996 in Atlanta]. It’s like, then what do you do?

We have to expand our ideas about who we are.

Upgrade our programs, just like we do with our computers. Toss away all the old programs and upgrade them into something new and expanded because your world should be getting bigger. Expand your ideas and use that in the race. During that crunch time, you ask, “Am I going to give it up here, or am I going to stick with the program and achieve what I wanted to achieve?”

I think it’s underrated, or perhaps, not spoken about enough: the transformative qualities of getting up off your knees and being competitive, and pitting against yourself. And having a good rival—like I had Anne Audain—just to keep upping the ante. I figured if somebody else can do it, then I can do it. So we are all examples for one another. It’s just wonderful, and I’m very, very grateful for having been a part of this, and all of you.

Mark Winitz is a USATF Master Level Long Distance Running official and serves as the LDR officials coordinator for the Pacific Association of USATF. Since 2001, he has officiated at and served as a USATF referee at hundreds of road running and cross country races. Recently he added a track & field specialty to his USATF officials credentials so he can also officiate at track meets. Contact him winitz@earthlink.net or at 650-948-0618.

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Event Listings continued from page 10 Sat., 11/2 John Lawson Tamalpa Challenge, China Camp State Park, San Rafael PA/USATF Road Race Grand Prix event. Back to old China Camp course (Miwok Meadows), a 4.25 mile eye-loop course, rolling with lots of single track. About 1/4 mile of road. Beer mugs to first 325 finishers. Park off the roadway. 9 a.m.–4.25 mi; 11 a.m.–4.25 mi; 10 a.m.–4.25 mi. Hosted by Tamalpa Runners. Contact Ken Grebenstein at kengreb@comcast.net or call 415.927.3664.

11/3 Dino Dash, The Market Place, Tustin 10K, 5K, 2K plus bike tours. Fundraiser to benefit TUSD schools in Irvine, Santa Ana, North Tustin, and Tustin. 10K starts at 7:15 a.m., 5K starts at 8:30 a.m., 2K starts at 9:30 a.m. 5K/10K are chip-timed. Part of the SCA USATF Grand Prix. www.scagrandprix.org and www.renegaderaceseries.com Sun., 11/10 Clarksburg Country Run Half Marathon, Clarksburg PA/USATF Road Race Grand Prix event. Information at www.pausatf.org Sat., 11/16 SD-I/USATF XC Championship, Rohr Park, Chula Vista/Bonita San Diego–Imperial USATF/VS Athletics Dirt Dog Cross Country Series event. Women 6K: 8 a.m.; Men 8K: 9 a.m. Contact Paul Greer at 619.388.3704.

Our race listings are updated regularly so check them out at www.caltrack.com You can also visit us on Facebook at www.facebook.com/CaliforniaTrackRunningNews Sun., 11/17 Ancil Hoffman Challenge, Ancil Hoffman Regional Park, Carmichael PA/USATF Road Race Grand Prix event. Course: grass field with hay bales and horse trail with 3 short hills. First 1300m and final 1k on grass field. 9 a.m.–6 km; 10:30 a.m.–6 km; 9:45 a.m.–6 km. $5 parking fee in the park. Hosted by Golden West Athletics Club. Contact Carla Kehoe at Rennur4life@gmail.com or call 916.390.3495.

Sun., 11/24 PA Cross Country Championship Golden Gate Park, San Francisco PA/USATF Road Race Grand Prix event. USATF championship medals in open and 10-yr age groups. Start in Lindley Meadow, 30th Ave and JFK Dr. (East end of JFK Drive is closed on Sunday, so use Fulton.) 9 a.m.–4.0 mi; 11 a.m.–6.0 mi; 9:45 a.m.–6.0 mi. Contact Tim Wason: tim@sfrunning.com or 415.823.2276. Volunteers greatly appreciated!

Thurs., 11/28 Applied Materials Silicon Valley Turkey Trot 5K, San Jose PA/USATF Road Race Grand Prix event. PA/USATF Open men’s and women’s 5K Championship with prize purse. Benefits three local charities. Also a 10K and fun run. See advertisement on page 7. www.svturkeytrot.com

Sun., 12/15 Holiday Half Marathon, Pomona SCA USATF Half Marathon Championship and Grand Prix. www. scagrandprix.org Start/finish at Fairplex So Cal (1101 W McKinley Ave, Pomona, home of the LA County Fair) and encompasses the beauty of the Pomona Valley. Start is 8 a.m. www.runholidayhalf.com s

USATF Association Schedules on the Web Central www.central-california.usatf.org Pacific www.pausatf.org San Diego/Imperial www.sdusatf.org Southern California www.scausatf.org

September–October 2013 • ct&rn

Sun., 12/8 California International Marathon, Sacramento PA/USATF Road Race Grand Prix event. A fast, point-to-point, net-downhill marathon with a spectacular finish in front of the California State Capitol. Sanctioned and a Boston Qualifier. www.runcim.org

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Summer training is the key to success, not only in cross country, but also the following spring track season. The keys are to build yourself up, both physically and mentally. We at AT&F met with the folks at Saucony to help promote this program. Here’s what we’re going to do: We’ll provide you with 12 weeks of summer and fall training, taking you through the first month of your season in this training program. We’ll also provide you with fine-tuning suggestions each and every week on www.atf-athlete.com starting the week of July 1. We’re publishing this piece in American Track & Field, Athletes Only, and California Track & Running News.

& ' ! $ $ !

This is a tough week. Check your shoes and make sure they aren’t too worn down.

Now would be a good time to get some racing shoes for the fall and use them for tempo runs. Also, if you’re a college athlete, up your morning runs to 35–40 minutes on Mon/Wed/Fri. Monday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds, and your tempo run pace is 6:35 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 5 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 4 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30 minutes or find a hilly 4-mile race. Warm up and focus on running the second half well. You might feel rusty early, but you’ll feel better on the second half.

Sunday: Long, easy run, 60–65 minutes, on grass or dirt with friends.

25

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds, and your tempo run pace is 6:35 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

September–October 2013 • ct&rn

## # ! % How did your 4-mile race go? Are you starting to see some differences in your fitness level? This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids (water, sports drinks, juices, green tea), eat well, and remember to have a good snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you’re a college athlete, keep your morning runs to 35–40 minutes on Mon/Wed/Fri.

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 26

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run or walk.

Sunday: Long, easy run, 55–60 minutes, on grass or dirt with friends.

! " # ! "" $ #!' " High schoolers start school within a couple of weeks; college runners have a month to go. HS juniors and seniorsL you should be able to handle the 2 or 3 easy morning runs of 30 minutes. College runners, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 35–40 minutes. Also, if you’re a college athlete, up your morning runs to 35–40 minutes on Mon/Wed/Fri. Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run or walk.

Sunday: Long, easy run, 60–65 minutes, on grass or dirt with friends.

26 ct&rn • September–October 2013

!' " Your first real race will be a revelation. You should be able to handle the distance, but perhaps your pace will be slower than you expect. Don’t worry. You’ll recover quickly and should be racing fit in 3–5 races.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy warmup, 5K race for high schoolers/4 miles for college runners.

Go out well, but pick it up each mile. With 800 meters to go, see what you can do.

Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends. Keep this on soft ground and run relaxed. If you’re sore from Saturday, then really slow it down. If you have any pain, consider cutting it short.

## ' # &# !" ! ! # High school cross country starts quickly with a couple of races a week, so use those early races to get into shape. Continue to build speed.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 27

grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30-per-mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards and then do your 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.

Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends.

!' " You now have 3 months of solid training behind you. Keep the days between racing and hard days relaxed. Now it’s time to focus on your racing. How are you feeling?

When do you tire? When do you kick? Try some different approaches.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds, and your tempo run pace is 6:20 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 9 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 8 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging to the start, no rest between; 1-mile easy cool down.

Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards and then do your 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.

Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends.

Weeks 13–16 available next issue.

September–October 013 • ct&rn 27

Coupon Code: RunNet1

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 28

central ca assn events, resources

Lawrence Watson

lawrencewatsonus@yahoo.com

President’s Message

Greetings to all in the Central California Association, which includes the counties of Mariposa, Madera, Fresno, Kings, Tulare, Kern, and Merced.

We have made excellent growth in all areas in 2013. Our plan for improvement is on target.

Thank you for helping us reach our USATF national goals. Keep recruiting members, athletes, coaches, officials, clubs, event promoters, and friends of our sport.

We have received a grant to develop racewalk (in schools and for general wellness). We can help teach the racewalk in any setting.

Congratulations to our athletes on their successes at local, national, and international events.

At www.central-california.usatf.org you can

CENTRAL CALIFORNIA USATF TRACK & FIELD OFFICIATING CLINIC Sat., Oct. 26, 2013, 10:30 am RAIN or SHINE CSU Fresno State, 3505 North Campus Rd. Building K, Room IT101, Parking lot Q ($3) TOPICS •Implement Certification: How-To Demonstration and Information on New Equipment •New Laser Measurement System: All field events •Understanding the Metric System •Throws: Rules, Procedures and Officiating Tips •Vertical/Horizontal Jumps: Rules, Procedures and Officiating Tips •Umpiring: Rules and Procedures •How to Become a USATF Official •Safety Comes First: All field events TRAINING MANUAL and LUNCH will be provided.

Must be a 2014 USATF member.

28 ct&rn • September–October 2013

Please RSVP by THURSDAY, OCT. 24, 2013 Sanctioned and conducted by the Central Calif.

USATF, Lawrence Watson, President. In cooperation with the So. Calif. USATF Officials Training Clinic Committee, Bob Seaman, Vice Chairman.

Hosted by Fresno State Univ. Track & Field, Scott Winsor, Head Coach.

Contacts: Mike Guidry, 559.709.4125, guidrymike@att.net Jerlene Powell, 661.717.0767, jusmejeri@aol.com DIRECTIONS: Exit Fwy. 168 at Shaw Ave. and go west to Cedar Ave. Exit Fwy 41 at Shaw Ave. and go east to Cedar Ave. Proceed north on Cedar past Warmerdam Field to Barstow Ave. Right (east) on Barstow a short distance and park in Lot Q on your left. You will have to purchase a $3 parking pass which can be obtained from a permit kiosk in the lot. Walk south from lot Q across Barstow Ave. to Bldg. K Room IT101. North Campus Rd. which intersects Barstow Ave. and Lot Q borders on the east side of Bldg. K.

find info on meets in your area. Following are email contacts for other information you may need. n If you need insurance to cover athletics events, email tikeemiller@yahoo.com n If you need officials to cover athletics events or help setting up an officials clinic, email Jusmejeri@aol.com Officials are needed at all meets. Some events provide payments. n If you need to set up a coaching clinic, email lawrencewatsonus@yahoo.com n If you need help setting up Track & Field, Racewalk, Long Distance, Cross Country, or Mountain Ultra Trail runs in your area, email lawrencewatsonus@yahoo.com

Thurs., Oct. 10 Central CA Assn Annual Meeting, Coco’s (955 Oak St., Bakersfield), 6:30 p.m. Contact lawrencewatsonus@yahoo.com, 661-316-8357.

Sat., Oct. 26 Central CA Assn Officials Training & Certification, see right.

Sun., Nov. 24 Central CA Assn XC Youth JO Championship, Woodward Park, Fresno. Contact awrencewatsonus@yahoo.com Sun., Dec. 1 Region XC Youth JO Championship, Woodward Park, Fresno.

Contact lawrencewatsonus@yahoo.com 2014 Sun.–Mon., Feb. 16–17 Run for the Dream Indoor Championship (youth, high school, college, open, masters), Savemart Center, Fresno. Contact napva@hotmail.com March–June Tuesday All Comers All-Comers Track & Field Championship, CSU Bakersfield Track, 5:15pm (youth, open, masters). Contact lawrencewatsonus@yahoo.com Weekly June–July Run for the Dream All Comers, Lemoore & Hanford HS (youth, open, masters). Contact napva@hotmail.com June or July Fresno State T&F Camp Athletes aged 12–18 and Coaches Contact chbaptista@csufresno.edu Sat., June 7 Central CA T&F* Tulare Western HS (youth, open , masters).

Contact lawrencewatsonus@yahoo.com Sat.–Sun., June 14–15 Region 14 Multi Event Youth JO Championship* Tulare Western HS Sat., June 21 Central CA Assn JO Youth Qualifier* Tulare Western HS, Hammer, Steeplechase advance to region meet Sat.–Sun., July 5–6 Region 14 T&F Youth JO Championship* Aug. Samansky Championship, Clovis West HS (youth, open, masters) Contact coachpalavicini@yahoo.com *Officials Train By Doing. Contact lawrence watsonus@yahoo.com Associations continued on page 30

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 29

Welcome to the IAAF News Page!

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CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 30

Remaining XC Events

2013 USATF/VS Athletics Dirt Dog XC Series Sat., Sept. 21

69th Aztec Invitational 5K, Balboa Park, 8 a.m.

Contact Rick Reiser, 310.227.5534

Sat., Sept. 28

Bonita 8K Stampede, Sweetwater Regional Park, 8 a.m.

Contact Antonio Melchor, 619.370.1184

Sat., Oct. 12

Ursula Rains Balboa Boogie 5K, Morley Field Masters 8 a.m.; Open 8:45 a.m.

Contract Nancy Morris, 858.874.8784

Sat., Oct. 26

Cougar Challenge 5K/8K, CSU San Marcos Track Women’s 5K: 8 a.m.; Men’s 8K: 8:45 a.m.

Contact Steve Scott, 760.750.7105

Sat., Nov. 2

Cuyamaca College 6K, Lindo Lake, 8 a.m.

Contact Patrick Thiss, 619.660.4518

Sat., Nov. 16

USATF Cross Country Championship, Rohr Park Women 6K: 8 a.m.; Men 8K: 9 a.m.

Contact Paul Greer, 619.388.3704

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| FRE FRESNO SNO N

BAKERSFIELD BAKERSFFIIELD | FRE FRESNO SNO N | VI VISALIA SAL A ALIA

SPORTISSIMO S PORTISSIM MO O | LLOS OS G GATOS ATOS | PALO PAL ALO A ALTO LTO TTHE HEE R RUNNING UNN NING ZONE ZONEE | EELK LLK GRO GROVE GR VE TTHE HE TR TREADMILL READM MILL | CCARMEL ARME A ARMEL TRANSPORTS TR R ANSPORTS | BERKELEY | OOAKLAND AK AKLAN KLAN ND ZZOMBIE OMBIIE RUNNER RUNNEER | PALO PALO A ALTO LTO

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so cal

at the Worlds

LA’s Ryan Wilson shown here in the qualifying rounds of the 110m hurdles at the World Champs in Moscow last month.

He not only made the finals but his time of 13.13 earned him the silver medal.

Visit www.caltrack.com for more pictures of California athletes at the World Championships.

Victor Sailer/www.Photorun.net

ADVANCE YOUR RUN, ADVANCE YOUR LIMITS

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ADVANCE YOUR RUN, ADVANCE YOUR LIMITS THE RE -IMAGINED GT-2000 ™2 We didn’t just update the GT-2170,™ we re-engineered it from the ground up with innovations like FluidRide™ for a more responsive ride. The result: the all-new GT-2000™ 2.

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