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Includes the Runner’s Schedule Calendar!
CaliforniaTrack &RunningNews
Sept/Oct 2009
VOLUME 35 NUMBER 4 $3.95
In June, California’s LASHINDA DEMUS claimed the 2009 USA Outdoor 400mH title in world-leading 53.78. Her mark broke the old Hayward Field record of 53.96 set by Sandra Farmer-Patrick in 1993.
Victor Sailer/www.PhotoRun.NET
FALL SHOE REVIEW SCA, PA ULTRA UPDATES GOLDEN WEST, SAN DIEGO JO CHAMPS HIGHLIGHTS
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SEPT–OCT 2009
Toure’ Photography
Contents
Cal Track & Running News
SAN DIEGO JUNIOR OLYMPIC TRACK & FIELD: Bantam girls competing included left to right Sidney McWilliams (N Step Youth TC); Makalyn Farinas and Jaiden Phillips (Flo Jo International); Lashelle Charles and Nina Batey (N Step Youth TC). Story on page 13.
Features 11 21 30 35 42
Golden West Invitational Summary by Bob Burns Running Network 2009 Fall Shoe Review Trail Shoe Reviews by Cregg Weinmann Cross Country Shoe Reviews by Cregg Weinmann Miracles Happen: Mark Winitz’ Journal
The Basics 4 6 17
From the Publisher Regional USATF Association News The Runner’s Schedule Calendar
Departments 15 39 43 45
Track & Field Long Distance Running MUT (Mtn–Ultra–Trail) Race Walking
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 & missing issues. Central California Association: 661.758.5719 Pacific Association: 916.983.4715 or heikemansoor@aol.com San Diego/Imperial Association: 619.275.6542 or sdi_trackand field@sbcglobal.net Southern California: 562.859.4574 or info@scausatf.org
september–october 2009 • ct&rn
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From the Publisher T
he U.S. championships are normally old-home week for me. It has been even more special the past 2 years in Eugene, as Dwayne “Peanut” Harms, a seminal figure in our sport, has organized daily and nightly gatherings at the Villard Street Pub. The Pub became the home away from home for many coaches, athletes, and fans. The famous ASICS Aggies brought their wives, husbands, and kids there, enjoying the movies from the 1968 Olympic Trials, the cameraderie, and the great food and beverages. It was the company, though, that made my day. On the Sunday of the champs, I ventured over for some lunch and found 1988 Olympian Jeff Atkinson and his family, Dave Frank, coach at Central Catholic in Portland, and his son, Jackson, and sister, Barb, chatting with Ian Stewart, head of UK Endurance and the Bronze medalist from the 1972 Olympics at 5000 meters. Ian enjoyed the feel of the Villard Pub—he had been there the year before. This year, he and Glen Latimer, from USATF LDR, told me how impressed they were with German Fernandez in the 5000m final, where he set the new American junior record of 13:25. Evenings would find athletes who had just finished with their events and drug testing at the Pub grabbing some dinner and beverages. It could be a mad house, but it was also fun. My other conversation of note was with 1988 Olympian Mark Conover, coach at Cal Poly-SLO. This time, while we did speak of his marathoning days and coaching, we were revelling in his stories about his triplet daughters and the amazing patience of his wife. It was a good time. For 2010, we’ll transfer that camraderie to Des Moines. Trust me, friends, we’ll find a new pub at which to meet and there’ll be championships to enjoy.
CaliforniaTrack &RunningNews Volume 35, Number 4 September–October 2009 Group Publisher Larry Eder Group & Coordinating Editor Christine Johnson, CTRNeditorial@gmail.com Contributing Editors Cregg Weinmann Apparel, Footwear Reviews Dave Shrock Community Colleges Mark Winitz Northern California Kees & Sandy Tuinzing Calendar Photographers Victor Sailer www.PhotoRun.NET Greg Ashman, Keith Facchino, Morgan Lew, Santa Barabara Pix, Jim Townsend, Gene Wild, Don Gosney, Toure' Photography, MarathonFoto.com, Jeff Edmonds Association Consultants John Mansoor Pacific Don Chapin Central Skip Stolley Southern Mike Rouse San Diego/Imperial
Regards,
Proofreader Red Ink Editorial Services, Madison, WI
Larry Eder
Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI Website Chuck Bartlett
CaliforniaTrack &RunningNews
Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.
Publisher’s Information
Let Us Hear From You!
California Track & Running News (ISDN #1098-6472), incorporating Pacific Athlete, is the official publication for the USA Track & Field associations in California and Northern Nevada. It is produced, published, and owned by Shooting Star Media, Inc., P.O. Box 67, Fort Atkinson, WI 53538. Christine Johnson, President; Larry Eder, Vice President. All ad materials and insertion orders should be sent to Shooting Star Media, Inc., 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 © 2009 by Shooting Star Media, Inc. 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, Inc.
California Track & Running News welcomes your suggestions, comments, and questions. Direct them to: Christine Johnson, Group Editor Shooting Star Media, Inc./CTRN 608.239.3787 CTRNeditorial@gmail.com
Address Changes/Missing Issues Third class mail is not forwarded! Please inform your local USATF association about address changes, duplicate mailings, or missing issues. See page 3 for how to contact your association for help.
Member of:
ADVERTISING Publisher Larry Eder, Shooting Star Media, Inc. phone: 608.239.3785; fax: 920.563.7298 larry.eder@gmail.com Publisher’s Representatives Peter Koch-Weser National pkwadvmag@yahoo.com phone: 310.836.2642; fax: 310.836.7093 Running Network LLC 920.563.5551, ext. 112 Special Projects Manager Adam Johnson-Eder 608.957.2159; atflistings@gmail.com Advertising Production Manager Alex Larsen Counsel Philip J. Bradbury Melli Law, S.C. Madison, WI w w w. c a l t r a c k . c o m
4 ct&rn • september–october 2009
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USATF Regional News Pacific Association President’s Message FROM IRENE HERMAN
Ultramarathon Is Part of MUT Just in case you didn’t know, MUT stands for Mountain, Ultra, and Trails. Our Chris Lundy of the Impala Racing Team has received two Gold medals on USA Mountain Teams in 2006 and 2007. You can read more on Chris at the PA website. Chris is our mountain goat. Congrats, Chris, on your win in New England and another slot on the U.S. team! On a local note, the Pacific Association’s Ultra Grand Prix has a few more races before the end of this year. Please check our website. Time to Renew Your USATF Membership This September/October issue is the last issue under your 2009 membership. You’ll be renewing beginning Nov. 1, 2009 and for the entire year of 2010. If you plan to change teams or are undecided, please renew first and then email me your change. For example, if you want to be unattached and are currently on team X, please renew the 2010 membership showing team X
www.PAUSATF.org
Courtesy of Irene Herman
F
all is here! Boy, did the summer go by fast. In July, I spent 6 days in Paris for my first trip to Europe. Just couldn’t get over how much history and how old the buildings were in Paris. Did you know that it was Napolean who popularized the metric system in Europe? Thus, IAAF (International Association of Athletics Federation) uses all metric in their races and the roads and highways are all in kilometers. If you’re going to be 30 years old or older in 2011, start training for the World Masters Athletic (WMA) Championships which includes a marathon and cross country race in Sacramento. Not since 1995 has this event been hosted in the U.S. Last year, it was in Italy and over 9,000 athletes from 90 countries participated. This year it was held in Lahti, Finland. So if you’re bilingual, it would be a good time to brush up on your second language—we can use your talent. If you plan to compete, we’re hosting the Masters National Championships in 2010, in July. So start training this winter to stay fit. 2010 is just around the corner.
and then email me your new USATF number so that our PA office can change your status to Unattached. Remember that there is a waiting period of 90 days from the date of the last sanctioned event to the next event before you can represent another team. However, you must declare first before there is any affiliation change. This is a secured field and rules need to be enforced before change is permitted. Any specific questions? Email me at Irene@ireneinsures.com. At the cross county race on Sept. 12 at Golden Gate Park, there will be a membership drive. Any athlete who joins before this race will score for this race. The 2010 membership renewal will happen on Nov. 22 at our PA XC champs. Memberships can also be purchased in multi-years. These membership drives are services for athletes who don’t have computers or VISA cards that are necessary when registering online at the national website. Birth Date Verification How many members have wondered why there is a “Birth Date Verified: Y or N” section on your membership card? If you’re planning to enter a championship, national, or international event, verification is required. You may fax a copy of your valid driver’s license, id, birth certificate, or passport to our PA office at 916.983.4624. Heike, our office manager, will
6 ct&rn • september–october 2009
In Paris on the Left Bank on the Seine with Ils St. Louis in the background.
change your membership online to a Y. If you’re a youth, an original birth certificate or a certified copy of a birth certificate must be presented (it will be returned to you immediately) to Tony Williams, our Youth Membership chair at the first event. In either case—if you’re an adult or youth—the validation is a one-time occurrence unless you allow your membership to lapse. If there is a gap in membership at the time of renewal, you’ll need to re-validate. There is transparency in what we do in our association. Check our website, and check it often. You will find all the minutes of the meetings held by the LDR, Youth, and Board of Athletics, as well as news about our association and members. Please email me your suggestions, concerns, and comments. And I still want your opinion and assistance in including disabled athletes in our events. We need some volunteers in this committee to work with Charlie Shepard, Disabled Athlete chair. See you at the cross country races!
Association News continues on page 8.
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Association News continued from page 6 PA LDR Notes FROM CYNCI CALVIN
Welcome, Irene! Let’s all extend a warm welcome to our new PA president, “LDR-ite” Irene Herman! Something special will be sent to the first person who emails me (ccrun@ncbb.net) the name of the most recent PA president with a primary LDR affiliation. Irene’s excellent ability to see the Pacific Association’s big picture will make her an able president. This comes from her experience as both the PA’s membership chair and an official, where her duties have included everything from youth meets to LDR events to open and masters track & field. Add to this her contributions to the movers and shakers at the national level, along with her own distance running accomplishments, and we’ve got a winner!
Grand Prix circuit. See the MUT section for an update on the circuit.
BECOME A MORE EFFECTIVE COACH FOR TRACK & FIELD SEASON!
How Old Will You Be in 2011? It’s time to look ahead to the World Masters Athletics that will be coming to the Pacific Association, specifically to Sacramento, July 7–17, 2011. All the standard track events will be held, but did you know the competition includes 5000 and 10,000 meter runs, an 8K cross country race, and a marathon? To compete, you must be 35 or older and the divisions are in 5-year increments. This year’s event was held in Lahti, Finland late July and early August, so check out the official website at http://english.wma2009.org/ to learn more about what’s in store for us in 2011. L
Dec. 19–20, 2009 USATF Level 1 Coaching School* Location: Sacramento City College Contact: dshrock@pacbell.net Jan. 16–17, 2010 USATF Level 1 Coaching School* Location: Chabot College, Hayward Contact: dshrock@pacbell.net *Level 1 Coaching Schools are 21-hour certification schools that provide in-depth sports science and specific event instruction. Jan. 23, 2010 (Saturday) VS Athletics Nor-Cal Super Clinic Location: Sacramento City College Contact: Peanut Harms (peanut@vsathletics.com)
Congratulations National 100-Mile Trail Champions! PA ultra runners Erik Skaden and Bree Lambert did us proud by winning the National 100Mile Trail Championships (the Tahoe Rim Trail 100-Miler) on July 18. Skaden was also the first PA finisher at the Western States 100-Mile Endurance Run (eighth overall, see photo at right), as was Beverley Anderson-Abbs (third woman finisher). The Western States 100-Mile Endurance Run and the Tahoe Rim Tail 100Miler are also on the PA’s 2009 Ultra Running
Keith Facchino
Many of the state’s top coaches will provide invaluable information to add to your season’s success. Format will be similar to that of the USATF SuperClinic, with speakers in the following event areas: sprints/hurdles, distances, long & triple jumps, pole vault & high jumps, and throws.
For complete information on all of these school and clinics, visit www.pausatf.org and click on the Coaches link.
Southern California FROM SKIP STOLLEY VICE PRESIDENT
Open Track & Field On June 6 at the 2008 USATF West Region Championships, the VS Athletics Track Club defended both its men’s and women’s team titles. Held in conjunction with the 24th annual Jim Bush Southern California USATF Championships, the West Region Championship is a scored competition among USATF clubs from 18 western state USATF associations. Regional championships are also held in the Northern, Southern, and Eastern United States prior to the 2009 USATF National Club Track & Field Championships on July 10–11. After being held at Occidental College for the
www.SCAUSATF.org
past 6 years, this year’s meet was held at Mt. San Antonio College (commonly known as Mt. SAC)—home of the historic Mt. SAC Relays and a world-class facility befitting the stature of the meet. Mt. SAC will be the site of the Jim Bush Championships through 2012. The meet honors the legacy of Hall of Fame coach Jim Bush, who won seven NCAA team championships while at UCLA and, in a 53-year coaching career, produced 118 NCAA medalists and 30 Olympians. This year’s meet produced nine new meet records and 54 qualifiers for the 2009 USA championships in Eugene. It also features 20 Traveling Cup events where the winners receive an 18-inch silver cup to keep for a year. They must return the Cup to the Championships the following year and if he or she doesn’t defend their title, the Cup is awarded to the new event winner.
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SCA USATF/Linda Wallace
Jim Bush congratulates Jose Moncada, winner of the RW Cup
SCA Report
Photos of all Cup winners can be seen at http://picasaweb.google.com/SCAUSATF/200 9SCAJimBushChampionships. JIM BUSH CHAMPIONSHIPS MEN’S TEAM SCORES-USATF West Region Clubs 1. VS ATHLETICS TRACK CLUB 89 2. Prime Techniques Track Club 51 3. Cal Coast Track Club 26 4. AAG Elite Track Club 16 5. Southwest Sprinters Track Club 15 Continued on page 10
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Association News continued from page 8 6. Foundation Elite Track Club 6. Cheetah International TC 6. Run With Us 6. ASICS Aggies Running Club 6. Tucson Elite AC 11. Nike Team Run LA 12. So Cal Roadrunners 12. So Cal Striders 12. HS International 12. Track West 16. International City Racing 17. Track Club L.A. 17. A Snail’s Pace RC
10 10 10 10 10 8 6 6 6 6 5 4 4
WOMEN’S TEAM SCORES 1. VS Athletics Track Club 2. High Performance Track Club 3. Cal Coast Track Club 4. Cheetah International Track Club 5. Pacific Coast Track Club 6. Team XO 6. Together Elite 8. HPC Elite 9. Track West
113 51 28 27 16 10 10 8 6
USATF Outdoor Track & Field Championships The 2009 USA Outdoor Championships held in Eugene, June 25–28 were a great success. Three Southern California men and seven women earned selection for the USA team that will compete in the 2009 World Championships in Berlin this summer (past our editorial deadline) by placing in the top three in their event(s). Fifteen So Cal men and 20 women advanced to the finals. (See the Track & Field section of this issue for a complete list of California athletes and their results.)
three meets scored with the IAAF scoring tables, the top three point leaders in each of seven broad event areas (sprints, hurdles, middle distances, long distances, horizontal jumps, vertical jumps, and throws) will be awarded prizes at the end of the series. Visit www.scaustaf.org for complete results.
SoCal Summer Grand Prix Series Concluded This summer, a three-meet Southern California Summer Grand Prix Series was held at Santa Monica College on July 11, July 25, and Aug. 8. These meets had FinishLynx timing and USATF officials and featured a late afternoon–twilight event schedule. There is Grand Prix competition where, using their best performances from two of the
Complete meet results can be found at www.flashresults.com/flashwest/09Meets/09Bush.
For updates on the Southern California Road Running Grand Prix & Road Championships series, visit the LDR section of this issue. We’ve got race reports, photos, and updates.
San Diego–Imperial Association
Where Are They Now? FROM PETER STERN Last year’s Dirt Dog women’s winner was triathlete Lesley Paterson. She has kept busy since last year’s series. Lesley has currently put her emphasis on bike training, working with elite road coach Vince Fichera of San Diego, to help Lesley Paterson running in the 2008 Dirt Dog Championship at San Diego’s Morley Field, Balboa Park.
her improve her biking on the Xterra pro circuit (off-road triathlons). “Vince has totally rebuilt me as a cyclist. He has dramatically improved my ability to push harder on the pedals. I’m a different rider now. It’s awesome.” This has begun to pay dividends as she placed third in the first U.S. Pro Tour Xterra race and second in her next Xterra.While on a family trip to her native Scotland in June, Lesley was the fifth pro female in the UK 70.3 Ironman Championships. It was her first attempt at that distance. As for the rest of her season, Lesley plans to compete in the National Xterra Championships in September and in the World Championships in October. However, she has not deserted running, as she intends to defend her Dirt Dog title. L
Gene Wild Photo
2009 USATF/ASICS Dirt Dogs Cross Country Series Schedule
www.SDUSATF.org
Date 9/5 9/12 9/26
Event Balboa 4-Miler City College Invitational 10K Bonita Stampede 8K
Location Balboa Park Rohr Park Sweetwater Regional Park
Contact Stephen Burch, 619.562.8061 Kylie Edwards, kedwards@sdccd.edu Vanessa Martinez b5000_racedirector@yahoo.com
10/3 10/17 10/31 11/14
Ursula Rains Balboa Boogie 5K Cougar Challenge 5K/8K Cuyamaca 6K USATF Open Championship 4-Miler
Morley Field CSU San Marcos Lindo Lake Morley Field
Nancy Morris, 858.874.8784 Steve Scott, 760.750.7105 Patrick Thiss, 619.660.4518 Paul Greer, 619.388.3704
Questions? Call Paul Greer at 858.573.1500.
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50th Anniversary adidas Golden West Invitational Hosted by the Pacific Association June 13; Folsom BY BOB BURNS
Greg Ashman
Greg Ashman
Youth/Prep News
The Golden West Invitational has seen some great high school distance runners over the years: Jim Ryun, Steve Prefontaine, Craig Virgin, Polly Sue Plummer, and Julia Stamps, to name a few. But never has the GWI seen more of a great runner than the Pacific Association youngster with the bouncing ponytail who provided another memorable run at the 50th anniversary meet on June 13 at Folsom High School. Four years after making her GWI debut as the event’s first eighth-grade contestant, Jordan Hasay raced to a runaway win in the girls’ mile. Hasay, a recent graduate of Mission Prep in San Luis Obispo, clocked a nation-leading 4 minutes, 44.28 seconds in claiming the fourth GWI title of her remarkable prep career. After finishing fifth in the GWI mile in 2005, Hasay won the mile the next two years and the 800 meters in 2008. She became a national sensation last summer when she broke the national record in the 1,500 meters and reached the final at the U.S. Olympic Track & Field Trials.
Above left At an unprecedented fifth appearance at the adidas GWI, Jordan Hasay ran away from the field in the girls’ mile, winning in a nation-leading 4:44.28. Above right Alitta Boyd achieved a double win in the long jump (194.75) and the triple jump (40-0.75). “It’s an honor to be able to say I’ve competed at the Golden West meet for five years,” said Hasay, who will attend the University of Oregon in the fall. “I always look forward to the meet each year because it has great organization. They do the little things so well. I’d just like to thank the meet organizers for a terrific job.” Hasay wasn’t the only headliner to live up to her star billing at the 50th GWI. Mason Finley, a 6-foot-8, 330-pound senior from in Colorado, won the shot put (69-6.5) and discus (207-2). Finley, the national record holder in the discus at 236-6, joined his father on the GWI honor roll. Jared Finley won the discus at Continues next page.
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Greg Ashman
Greg Ashman
Youth/Prep News continued from page 11
the 1977 GWI with a throw of 193-10. Tavaris Tate, the national leader in the 400 meters from Mississippi, won his second straight GWI title, clocking 46.46. Wayne Davis, the U.S. leader in the 110-meter high hurdles from Raleigh, NC, clocked 13.56 into a strong headwind to win by 0.83 seconds. As is usually the case at the GWI, Californians fared well against the rest of the
nation. Ashton Purvis, a junior at St. Elizabeth High School in Oakland, sprinted to victories in the 100m (11.65) and 200m (23.83). Alitta Boyd (Moreau Catholic, Hayward) prefaced her victories at the USA Junior Nationals with wins in the long jump and triple jump. Another Bay Area standout, Trinity Wilson, won the 100m hurdles in 13.77. A
Above left Ashton Purvis doubled in the 100m (shown here, 11.65) and the 200m (23.83). Above right Trinity Wilson on her way to a 100m hurdles win (13.77). freshman at St. Mary’s of Berkeley, Wilson set a U.S. age-group record for 14-year-olds. L Complete results are available at GoldenWestInvitational.org.
New Pacific Association/USATF Youth Track & Field Records Set as of July 14, 2009 COMPILED BY CHARLIE SHEPPARD, YOUTH RECORDS SUBCOMMITTEE CHAIR Records Set in 2009 at Any Sanctioned Meet (as of 7/14/09) DIV BG MG MG YG YG IG IG IG YW YW YM
Event 1500m RUN 3000m RUN 4x800m RELAY 400m DASH PENTATHLON 100m DASH TRIPLE JUMP HAMMER HEPTATHLON HAMMER 5000m RUN
Mark 5:10.60 10:28.20 10:00.41 0:55.38 2,905 11.78 13.21/43-4.25 37.75/123-10 4,641 32.97/108-2 13:30.01
Name JULIA BOUNDS CHRISTINE BAYLISS 3M SASHA WALLACE KRISTEN ROBINSON STRANGENAE CAMPBELL CIARRA BREWER CARA McCLAIN TATUM SOUZA CHELSEA HEDENLAND NATHAN JACKSON
Date Set 07/11/09 07/11/09 07/11/09 05/16/09 06/21/09 06/13/09 07/01/09 07/11/09 06/28/09 07/22/09 06/13/09
Club 3M ROSEVILLE PAL EXPRESS 3M 3M CA TRACK CLUB HILLTOP SPEED MISSION VALLEY UNATTACHED NAPA SIERRA FOOTHILLS CENTRAL VALLEY ROADRUNNERS
City OAKLAND DANVILLE OAKLAND CASTRO VALLEY OAKLAND VALLEJO UNION CITY TRACY NAPA GRASS VALLEY TRACY
06/15/09 06/28/09 06/28/09 06/13/09 06/26/09 06/13/09
3M ROSEVILLE PAL EXPRESS 3M HILLTOP SPEED MISSION VALLEY TC CENTRAL VALLEY ROADRUNNERS
OAKLAND, CA ROSEVILLE, CA OAKLAND, CA VALLEJO , CA UNION CITY, CA TRACY, CA
Records Set in 2009 at Championship Meets Only (as of 7/14/09) MG MG MG IG IG YM
800m 3000m 4x800m RELAY 100m TRIPLE JUMP 5000m
2:22.31 10:30.68 10:01.48 11.78 12.74/41-9.75 13:30.01
CHLOE JENKENS CHRISTINE BAYLISS 3M STRANGENAE CAMPBELL CIARRA BREWER NATHAN JACKSON
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Where Set REG 14 MEET BAKERSFIELD REG 14 MEET BAKERSFIELD REG 14 MEET BAKERSFIELD 3M TRACK CLUB INVITATIONAL MULTI-EVENT CHAMPS, CENTRAL ASSOC CHAMPIONSHIP MEET IN ASSOC WORLD YOUTH TRIALS REG 14 MEET BAKERSFIELD 2009 USA JUNIOR CHAMPIONSHIPS REG 14 MEET BAKERSFIELD CHAMPS MEET IN ASSOCIATION
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The 2008 recipients of the Monique Henderson Award accompanied by their parents or coach received their award in front of appreciative fans, family, friends, coaches, and teammates. Those recognized on the final day of the Association Championship for their outstanding accomplishments in track & field or cross country were: Bantam Girls: Katherine Morales (Cross Country), Jael Wyatt (Track & Field); Bantam Boys: Matthew Spiering (Cross Country), Jaylin White (Track & Field); Midget Girls: Anne Charles (Cross Country); Youth Girls: Deazhane Bankhead (Track & Field), Victoria Branch (Track & Field); Youth Boys: Michael Adkins II (Track & Field), Ayman Mayberry (Track & Field); Intermediate Girls: Talonda Tate (Track & Field); and Youth Men: Richard Garritson (Cross Country). In addition to the youth award presentations, two coaches were honored and received the 2009 Youth Chair Award, which recognizes a coach or volunteer who has helped advance and promote the sport of Track & Field and/or Cross Country in the San Diego Imperial Association. The 2009 recipients, which was first awarded in 2007, went to Elizabeth Tate (Flo Jo International) and Mike Mena (San Diego SoCal Road Runners). Elizabeth and Mike join long-time pioneers on the San Diego youth track and cross country scene and previous award winners Nelson and Janie Alexander (2007) and Arnie Robinson (2008). San Diego Imperial’s 2008 Association multiple-event champions include: SubBantam Girls: Ty McGough (100m & 200m)
San Diego Imperial Association USATF Junior Olympic T&F Champs June 13–14; Escondido
FROM MICHAEL ADKINS, YOUTH CHAIR A major highlight of the year for the San Diego Imperial Association was the Junior Olympic Track & Field Championships held June 13–14 at Escondido High School in Escondido, California. Seven local track meets led up to the Association Championships that saw 20 youth clubs and over 525 athletes compete in SubBantam to Young age-group divisions. The top eight event qualifiers in those divisions advanced to the Region 15 Junior Olympic Track & Field Championship Meet held June 26–28 at Cerritos College in Norwalk. The Association Championships produced several multi-event champions. A highlight of the weekend was the awarding of the 2008 Youth Awards named after a famed former youth member of the San Diego Imperial Association and now elite runner and two-time Olympic 4x400m gold medalist (’04, ’08) Monique Henderson. Also recognized were two youth volunteer coaches.
Toure’ Photography
Below left Ellie Abrahamson (#4596) and Catie Ledesma (Youth Girls, San Diego SoCal RoadRunners) Below center Andrew Silverstein (Bantam Boys, Speed to Burn) Below right Gina Tedrow (Youth Girls, North County Stallions).
Mercury San Diego (4x100 & 4x400 relays); Sub-Bantam Boys: Shemar Martin (100m & 200m); Bantam Girls: Jaiden Phillips (100m & 200m), N Step (4x100 & 4x400 relays); Bantam Boys: Tariq Thompson (200m, 400m & 4x400 relay); Midget Girls: Jaia Piland (100, 200 & Long Jump), Anne Charles (800, 1500, 3000 meters), Sabrina Dozier (Shot Put & Discus); Mercury San Diego (4x400 & 4x800 relays); Midget Boys: Jason Bell (200m, 4x100 and 4x400 relays), Jason Tyler (400m & 800m), Spencer Dodds (1500 & 3000 meters), Joshua Bass (Shot Put & Discus), Millennium Express “A” (4x100 & 4x400 relays); Youth Girls: Deazhane Bankhead (100m, 200m, 4x100 relay), Janaysha Lyons-Walker (100m hurdles & 200m hurdles), Abigail Callahan (High Jump & Pole Vault), Hadiyah Muhammad (Long Jump & Triple Jump), Zaybree Haury (Shot Put, Discus, Javelin); Youth Boys: Donald Molton (100m & 200m), Zebold Grant (100 Hurdles, 200 Hurdles & High Jump), Branden Song (Shot Put & Discus), Alexander’s Light’n Express (4x400 & 4x800 relays); Intermediate Girls: Devin Collins (100, 200m & 100 hurdles), Ashleigh Torres (800m & 1500m); Intermediate Boys: Devin Hickey (100m & 110m Hurdles), Michael Landry (200m, Long Jump & Triple Jump), Michael Ecija (Shot Put & Javelin); Young Women: Jovanna Peterson (100m & 400m), Denai Greene (200m, 800m & Long), Jacqueline Cabral (100m hurdles and 400m hurdles); Young Men: Justin Freeman (100m Continues next page.
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Midget Girls’ Sprint Action at the San Diego Imperial Association Junior Olympic Track & Field Championships: left to right Caitlyn Fisher, Camille Shields, and Pariss Boyd (all members of N Step Youth Track Club); Jaia Piland (Flo Jo International); and Imani Williams (North County Jaguars).
& 200m), Teray Sam (110 hurdles, 400 hurdles, 4x100 & 4x400 relays), Larry Spears (Long Jump and Triple Jump), and San Diego Blessed was crowned the 4x100 & 4x400 relays champions. Single event Association Champions were: Sub-Bantam Girls: Dallas Jones (800m), Dionysia Fields (Long Jump), Charolotte Maher (Mini-Javelin), 4x100m & 4x400m relays (Mercury San Diego); Sub-Bantam Boys: Drake Prince (800m),Cameron Ackerson (Long Jump), Reginald Everett (Mini-Javelin); Bantam Girls: Sky Anders (400m), Muriyah Vailes (800m), Hazel Groff (1500m), Sidney McWilliams (1500m Race Walk), Jenna Vandegrift (High Jump), Brooke Snow (Long Jump), Dominique Miller (Shot Put), Makaylen Farinas (Mini-Javelin); Bantam Boys: Dominique Williams (100m), Ricky Wilson (High Jump), Anthony Portillo (Long Jump), Kayvon Brown (Mini-Javelin), 4x100m relay (San Diego Cheetahs), 4x400m relay (Mercury San Diego “A”); Midget Girls: Aliyah Johnson (400m), Jael Wyatt (1500m Race Walk), Brittany Taylor) (80m Hurdles), Danielle Goad (High Jump), Kelsey Irwin (Mini-Javelin), 4x100m relay (N Step), 4x400m & 4x800m relays (Mercury San Diego); Midget Boys: Jeffrey Ouk (100m), Joseph Knowland (1500m Race Walk), Justin Oetting (80m Hurdles), Zach Podraza (High Jump), Andrew Wilson (Long Jump), Jacob Lopez (Mini-Javelin), 4x800 relay (N Step); Youth Girls: Shanise Clark (400m), Brenna Baehr (Mercury San Diego), Sabrina Seay (1500m), Emma Abrahamson (3000m), Victoria Branch (3000m Race Walk), 4x100m relay (N Step), 4x400 relay (San Diego Cheetahs), 4x800m relay (Mercury San Diego); Youth Boys: Michael Adkins II (400m), Jeremy Davis (800m), Nicholas Bieraugel (1500m), Eric Cota (3000m), Theodore Hardson (Long Jump), Billy Hofer (Javelin), 4x100m relay (Millennium Express), Intermediate Girls: Emily Oetting (400m); Emily Zook (3000m Race Walk), Breanna Junious (400m Hurdles), Ashley Campbell (High Jump), Shayna Stein (Triple Jump), Asia
Adkins (Shot Put), Intermediate Boys: Ian Manson (400m), Josue Lara (800m), Leonard Herrera (1500m), Chance Varnado-Richardson (3000m), Darren Fahy (2000m Steeplechase), Julian Todd-Borden (400m Hurdles), Danny Podraza (High Jump), Luke Tedrow (Discus), 4x100m (North County Stallions); Young Women: Jacquese Ethridge (1500m); Young Men: Ryan Morgan (400m); Dana Walker (High Jump). To learn more about the accomplishments of these athletes and to review the complete results, visit the Youth page of the San Diego Imperial Association’s website at www.sdusatf.org.
Region 15 Junior Olympic Track & Field Championships June 26–28; Cerritos College, Norwalk
FROM MICHAEL ADKINS, YOUTH CHAIR Qualifiers from the San Diego Imperial Association came to compete at Region 15’s Junior Olympic Track & Field Championships held June 26–28 and the Multi-Events Championships held July 11–12. Several local athletes fared well against the Nevada and Southern California Associations, which are the other two associations that make up USATF’s Region 15. The top three finishers in each event won the right to represent their Association and the Region at the National Junior Olympic Track & Field Championships held in Greensboro, NC, July 27 – August 2 (past our deadline—Editor). Leading the way for San Diego Imperial Association was Zebold Grant. Competing in the Youth Boys division, Zebold (Millennium Express Track Club) showed his versatility by winning championships in four events in impressive fashion and exceeding the Junior Olympic qualifying standard in all his events. Zebold ran 13.95 in the 100m hurdles; 26.18 in the 200m hurdles; high jumped 1.77m; and scored 3011 points in the Outdoor Pentathlon.
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USATF National Junior Olympic T&F Championships QUALIFIERS Bantam Girls Jaiden Phillips (Flo Jo International)100m, 13.85, 2nd; Hazel Groff (San Diego SoCal RoadRunners),1500m, 5:27.09, 1st; Nichelle Batey (N Step) 1500m RW, 10:47.37, 3rd; Zaire Bankhead, Aliyah Campbell, Jaida Payne, Zion White (N Step) 4x100m Relay, 57.22, 2nd and 4x400m Relay 4:44.86, 3rd; Makaylen Farinas (Flo Jo International), Mini-Javelin, 22.71m, 2nd. Bantam Boys Dominique Williams (Millennium Express)100m,13.77, 3rd; Jaylin White (Mercury San Diego) 800m, 2:28.30, 2nd & 1500m, 5:02.40, 1st; Rayquan Everett, Jordan Howden, Tariq Thompson, Jaylin White (Mercury San Diego), 4x400m Relay, 4:27.31, 2nd. Midget Girls Helen Lopez (San Diego SoCal RoadRunners) 3000m, 11:29.90, 3rd; Jael Wyatt (Flo Jo International) 1500mRW, 9:40.11, 1st; Anastasia Armendariz (Unattached) 20.90m, 2nd; Tejanique Bell, Emahri Bartley-Reid, Aliyah Johnson, Brittany Taylor (Mercury San Diego), 4x800 10:40.46, 3rd. Midget Boys Irwin Kelsey (Speed To Burn) Mini-Javelin, 27.45m, 2nd; Delatorre Luca (Speed To Burn) 1500m, 4:57.90, 3rd; Spencer Dodds (San Diego SoCal RoadRunners) 3000m, 10:31.05, 1st; Joseph Knowland (San Diego Golden Stars) 1500m RW, 9:55.99, 1st; Joshua Bass (Mercury San Diego) 1500m RW, 9:56.05, 2nd; Zach Podraza (Millennium Express) High Jump, 1:37m, 3rd; Roosevelt Johnson (Flo Jo International) Long Jump, 4.57m, 2nd. Youth Girls Emma Abrahamson (San Diego SoCal RoadRunners) 1500m, 4:56.88, 2nd; Rebekah Bosler (San Diego SoCal RoadRunners) 3000m, 10:44.25, 1st; Catie Ledesma (San Diego SoCal RoadRunners) 3000m, 10:56.41, 2nd; Victoria Branch (Flo Jo International) 3000m RW, 21.39.40, 2nd; Abigail Callahan (San Diego SoCal RoadRunners) High Jump, 1.63m, 1st & Pole Vault, 2.45m, 1st; Hadiyah Muhammad (N Step) Triple Jump, 10.32m, 2nd; Kendall Gustafson (Unattached) Outdoor Pentathlon, 3163, 2nd. Youth Boys Donald Molton (619 Chula Vista/San Diego Flyers) 100m, 11.48, 1st & 200m, 22.86, 1st; Michael Adkins II (N Step) 800m, 2:08.25, 3rd; Nicholas Bieraugel (San Diego SoCal RoadRunners) 1500m, 4:28.14, 1st; Scott Snow (Unattached) High Jump, 1.72, 3rd; Billy Hofer (Unattached) 38.92, Javelin, 1st; Brenden Song (Unattached) Discus, 45.00m, 1st; Darian Savage (Martin Luther King Blasters) Discus, 38.52, 2nd; Jalen Wyatt (Flo Jo International) Discus, 37.96, 3rd; Zebold Grant (Millennium Express) 100mH, 13.95, 1st; 200mH, 26.18, 1st; High Jump, 1.77m, 1st & Outdoor Pentathlon, 3011, 1st. Intermediate Girls Riley Mack (San Diego Cheetahs) 800m, 2:20.55, 2nd & 1500m, 4:58.96, 2nd; Zmily Joy Zook (Unattached) 3000m RW, 21:15.60, 3rd; Asia Adkins (N Step) Shot Put, 10.96, 2nd; Shayna Stein (Unattached) Triple Jump, 10.90m, 2nd; Katherine Salcido (Unattached) Heptathlon, 4041, 3rd. Intermediate Boys Devin Hickey (North County Stallions) 100mH, 14.73, 1st. Young Women Denai Greene (Mercury San Diego) 800m, 2:30.49, 3rd & Long Jump, 5.09m, 3rd. Young Men Ryan Morgan (San Diego Blessed) 400m, 48.53, 3rd. L
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Track & Field
KHADEVIS ROBINSON, Santa Monica
2009 USA OUTDOOR TRACK & FIELD CHAMPIONSHIPS June 25–28, 2009; Eugene, Oregon WORLD CHAMPIONSHIP TEAM SELECTIONS California Residents & Athletes with California Ties COMPILED BY MARK WINITZ PHOTOS BY VICTOR SAILER, WWW.PHOTORUN.NET Bold = Athletes currently residing in CA. * = Athletes who made U.S. team for IAAF World Championships in Berlin Athletes placing in the top five in their event finals are shown.
MEN 200m 1. Shawn Crawford* (Los Angeles), 19.73 w3.3. 400m 4. Lionel Larry* (Compton), adidas, 45.40, (USC ’08, Dominguez HS-Compton ’04); 5. David Neville (Valencia), Nike, 45.49. 800m 2. Khadevis Robinson* (Santa Monica), Nike, 1:45.97. 3000m Steeplechase 3. Kyle Alcorn* (Fresno), Nike, 8:34.65 (Clovis HS, ’06); 5. Benjamin Bruce (Eugene, OR), Oregon TC Elite, 8:36.76 (Cal Poly SLO ’05, Mt Carmel HS-San Diego ’00). 5000m 4. Bolota Asmerom (Oakland), Nike, 13:24.00 (Cal ’01); 5. German Fernandez, Oklahoma State, 13:25.46 (Riverbank HS ’08). 10,000m 3. Tim Nelson* (Redding), Oregon TC Elite, 28:01.34 (Palo Cedro H.S. ’03); 4. James Carney (Boulder, CO), New Balance, 28:13.37 (former Team USA Monterey Bay athlete). 400m Hurdles Kerron Clement* (Los Angeles), Did not compete, IAAF wildcard as defending world champion 20K Race Walk 1. Tim Seaman (Imperial Beach), New York AC, 1:26:14.26; 4. John Nunn (San Diego),1:27:42.85. High Jump 1. Tora Harris* (Chula Vista), ASICS, 2.31m/7-07.00; 4. Jesse Williams
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MIKE HAZLE, Chula Vista
(Eugene, OR), Nike, 2.28m/7-05.75 (Modesto native, USC ’06); 5. Jamie Nieto (Chula Vista), Nike, 2.25m/704.50 (Sacramento CC ’96, Valley HS-Sacramento ’94). Pole Vault 1. Brad Walker* (Mountlake Terrace, WA), Nike, 5.75m/18-10.25 (trained with Tri-Valley Athletics in Stockton); 2. Derek Miles* (Tea, S.D.), 5.75m/1810.25 (Sacramento native/Bella Vista HS-Fair Oaks); 4. Toby Stevenson* (Chula Vista), unattached, 5.75m/1810.25. Shot Put 4. Adam Nelson* (Charlottesville, VA), Nike, 21.01m/68-11.25 (former San Carlos and Menlo Park resident while training at Stanford). Discus Throw 2. Jarred Rome * (Chula Vista), Nike, 63.48m/208-03; 3. Ian Waltz* (Chula Vista), Nike, 61.91m/ 203-01. Hammer Throw 3. Michael Mai* (Santa Clara), U.S. Army, 73.80m/242-01. Javelin Throw 2. Mike Hazle* (Chula Vista), Nike, 82.06m/269-03; 3. Sean Furey* (San Diego), unattached, 76.16m/249-10. Decathlon 3. Jake Arnold* (Tucson, AZ), ASICS, 7,984 (Maria Carrillo HS-Santa Rosa ’02; 5. Paul Terek (San Luis Obispo), unattached, 7,689. Continued on page 33.
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CaliforniaTrack &RunningNews presents the
! e e r F
Sept/Oct 2009
Runner’s Schedule Calendar YOUR COMPLETE GUIDE TO RUNNING, WALKING, TRAIL & MULTI-SPORTS IN CALIFORNIA containing events through November 8, 2010!
Jeff Edmonds
MarathonFoto.com
25,000 Copies Distributed!
Check inside for information on these upcoming races: • City to the Sea Half Marathon and 5K Run/Walk • Big Sur International Marathon
You can also find this calendar at www.caltrack.com.
Left Masters standout Sylvia Mosqueda (age 43, #73), of Los Angeles, was 4th in the 2nd Half Marathon over the last 13.1 miles of the marathon course. Above A record turnout of over 21,000 entrants participated in THE SAN FRANCISCO MARATHON and two accompanying half marathon races, plus a 5K run/walk. Ideal overcast conditions, with temperatures in the low- to mid-50s greeted the throng. Runners from all 50 U.S. states and 26 countries came to the City by the Bay for its world-famous marathon. See page 29 for race story.
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Calendar September 5, SAT El Sobrante: Lakeridge Mini Man Triathlon (250ydS-11mB2mR), 10am $40, $45 raceday w/t-shirt, medals and one-day membership to Lakeridge Athletic Club to all finishers. Lakeridge AC; S-pool, B-scenic on San Pablo Dam Rd., R-flat course into Sherwood Forest. Sky High Events 510/223-5778. Lakeridge Athletic Club, 6350 San Pablo Dam Rd., 94803; Online www.TheSchedule.com September 6, SUN Bear Valley/N.CA: Bear Valley Triathlon (600yS-10.5mB3.25mR)(17th), 10am $55, $65 after 9/3, $155/$190 Relay w/Free BarBQ($10 for non-part.) & Beer! Great Prizes, Awards, T-s. Great race in great scenery; Bear Valley Lake, Bear Valley Village. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Danville: Red T-Shirt 10K Run/5K Run or Walk (14th), Come and join Sparky George, the Bear Flag Runner and an old Marine, at the 14th Hats Off America Red T-Shirt 10K Run/5K Run or Walk on Saturday, February 7 beginning at 10 a.m. at Sycamore Valley Park , 2101 Holbrook Drive , Danville , rain or shine. Entry fee is $35 per person. There is no entry fee for volunteers. All runners and volunteers will receive a red t-shirt, and lunch donated by El Balazo Restaurant, a major four-year supporter. Online www.TheSchedule.com; Sparky 925/855-1950 September 9, WED Davis: Golden Valley Harrier's 14th annual 5K, 10K, and kids 1K walk/run. Race starts and ends at Davis Commons Shopping Center in downtown Davis and winds through the flat and beautiful greenbelts of Davis September 13, SUN San Francisco:
Banana Chase 5K & Young Champions Races 4,000 Runners/Walkers, 10th Annual, Benefits: UCSF Children’s Hospital, www.rhodyco.com Oakland: Hope in Motion Half Marathon, 5K & 10K (2nd), 7:45am Half-$40/$45 after 8/31, 8am 5/10K-$30/$35 w/T-s, Refreshments, Awards and a Great sports bag. Lake
Merritt/Boat House (560 Bellevue). Celebrating the birthplace of road running in the Bay Area. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 San Francisco: ALCATRAZ XXIX ESCAPE FROM THE ROCK TRIATHLON™ - 29th annual. $175-Ind, $300-Teams, $190/$360 after 12/31; w/t-s. This is your chance to escape from the ROCK and have the world famous triathlon experience, Enviro-Sports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829. September 16, WED San Francisco: JPMorganChase Challenge 3.5M, 6:45pm $30 w/t-s. Reg closes 9/11. Crissy Field, Presidio of SF; flat, fast ,loop course. Corporate teams only! No individual registration. Get your company teams together for this One! Open to employee teams of businesses, government agencies and nonprofits that work 25 hours per week or more. Benefits the GGGate National Park Conservancy. www.jpmorganchasecc.com September 19, SAT Pleasanton: Back to School Scholarship Run 5K, 10K, Kids Fun Run(14th), 8:30am $25, $30 after 9/16 w/Monster Goodie Bags(25+lbs), Great Prizes(Trips, TVs etc), T-s, Refreshments. S hadow Cliff Regional Park. Presented by NCASMC. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 September 20, SUN Plesanton: Tri for Real (700ydS-19mB-4mR)(16th), 7am $65, $75 after 9/18(if available), Relay $185/$220) w/T-s, Awards, Refreshments, Great Prizes. Shadow Cliffs Regional Park. The best trophy in California. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832
www.envirosports.com; 415/868-1829. Manteca: The Central Valley Triathlon Sprint(500yS-16mB3.1mR) and Super Sprint(200yS-5mB-1mR), 8am $60, $70 after 923, $50/$60; Relay $170/$200 w/BarBQ ($10 non-part.), T-s, Awards, Raffle Prizes. Woodland Resevoir. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 September 27, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 15K 9 a.m., $3 members, $5 non-members. Sailboat House, Lake Merritt, 568 Bellevue Ave, Oakland. Certified, flat loop course. Hotline: (510) 644-4224; www.lmjs.org Mountain View: Trailblazer Race 10K/5K Runs, 5K Trail Walk, Children's races (13th), 8:30am. Adult 10K or 5K Run: $25, $30 race day. Adult 5K Trail Walk: $15/$20. Youth 19 and under $10/$15. T-shirt included. S/F 1065 La Avenida Ave in Microsoft Campus, Shoreline Blvd exit off Hwy 101; scenic, paved & certified course on Stevens Creek Trail and Shoreline Park. Free children's races follow, along with refreshments, raffle, and a festival area. Reg form/and online reg www.stevencreektrail.org; Active.com; racers@stevenscreektrail.org or 408-255-5780. San Francisco: Komen San Francisco Race for the Cure, 9am. S/F near the Ferry Building ; Out and back course along the Embarcadero. Expo during and following the event at Justin Harmon Plaza. Susan G. Komen Breast Cancer Foundation, 150 Post St Ste 755, San Francisco 94108; Samantha@sfkomen; www.sfkomen.org; 415/397-8812 Reno: Safe & Healthy Homes 5K River Run/Walk, 9am $20, $25 after 9/18. Idelwood Park; run/walk along the beautiful Truckee River. www.cityofreno.com; Online Theschedule.com
October 3, SAT Napa: TRI, GIRL, TRI!® - 6th annual all women's triathlon. $70-Ind, $120-Teams, $80/$150 after 5/15; w/t-s. Now in its September 26, SAT Big Sur: BIG SUR TRAIL MARATHON, HALF MARATHON & 5 sixth year, our all-women's triathlon has fast become a favorite for first-timers as well as seasoned triathletes looking for a fun, MILE™ 20th annual. $50-Mar, $30-Half/5M, $60/$35 after 9/11; w/t-s. You'll wind through the beautiful coastal forests supportive atmosphere! Enviro-Sports, PO Box 1040, Stinson and hills surrounding Big Sur River with redwood groves, oak Beach, CA 94970; info@envirosports.com; and bay forests lining your path. Enviro-Sports, PO Box 1040, www.envirosports.com; 415/868-1829. Stinson Beach, CA 94970; info@envirosports.com; Richmond: YMCA Homefront 10K, 5K Fun Run/Walk, info@onyourmarkevents.com; www.onyourmarkevents.com
DISCLAIMER Every effort is made to insure the accuracy of the information provided in the Calendar. However, the publisher is not responsible for errors, omissions or changes made after publication. You can save yourself time, money and frustration by pre-registering for events (especially before making any travel arrangements). 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 any time at no additional charge. Call 415-472-7223 for information. ONLINE CALENDAR An up-to-date version of the Calendar can be found online at www.TheSchedule.com. © 2008, The Runner’s Schedule. Reproduction in any form is prohibited without consent of the publisher.
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October 4, SUN Merced: Gateway to Yosemite Triathlon (800/400/200yS24/6/4mB-6/2/1mR)(26th), 8:30am $65, $75 after 10/1Long, $55/$65-Short, $35/$40-Kids w/T-s, Free BarBQ ($10 non-part.), Awards-5Yr age groups, Raffle Prizes. Merced College Pool-Pol Swim. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Sacramento: Corelogic Cowtown Marathon, Half Marathon, Relay, 5K, 7:30am $55 Marathon, $45 Half, $120 Mar. Relay, $25 5K by 8/29, $65/$52/$140/$30 by 9/25, $75/$60/ $160/$35 race day. William Land Park. Microfiber shirts, live bands, Chip timing, unique finisher awards, scenic, fast course, post-race party. Capital Road Race Management, PO Box 19027, 95819; www.sacramentocowtownmarathon.com; rich@capitalroadrace.com; 916/492-8966 October 10, SAT San Francisco:
Glide Floss Bridge to Bridge with KFOG, KNBR & The BONE Radio Stations (33rd), 6,000 Runners/Walkers; Benefits: Northern California Special Olympics; www.rhodyco.com October 11, SUN Healdsburg: Wine Country Marathon, Half Marathon, www.winecountrymarathon.com; brad@eventswithsole.com Fremont: Happy Fish Run for Education 5K, 10K & Kids 1/2M, 1/4M (5th), 9am $25, $30 w/T-s, Refrshments, Awards, Prizes & kids activities (kids $10). Central park/Lake Elizabetha beautiful park setting. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 San Luis Obispo: San Luis Obispo City to Sea Half Marathon, 5K Run/Walk, 8am $60, $80 after 10/7, 5K $45/$44; LS T-shirt, goodie bag, Prizes for overall finishers. Downtown SLO to Pismo Beach continuing on country roads & finishing along Shell Beach Road At Dinosour Cove Park. SLO City to Sea Half Marathon, PO Box 8106, 93406; Brian Locher; www.citytothesea.org; 805/546-3100 x 2716 Santa Cruz: SuperKid Triathlon, We're really looking forward to this year's event. We've got some cool new bike racks, an extra age group added for 15 year olds, a longer course for the older kids, and full chip timing for ages 7 - 15. Check it out and register soon. Last year this event sold out two weeks prior to the event.www.finishlineproduction.com; info@finishlineproduction.com San Ramon: Primo’s Run For Education 5K, Half Marathon (26th), 7:15am-Half $50, 7:45am-5K $25. S/F Iron Horse Middle School (Bishop Ranch/Alcosta); mostly flat, residential, cert. Half Marathon from Primo’s, Danville to Iron Horse Middle
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School, San Ramon. Lots of goodies, perks. Great family event! Primo’s Run, PO Box 1463, 94583; info@primosrun.com; Register at www.primosrun.com
River Park. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832
October 17, SAT Manteca: Central Valley Triathlon (500yS-16mB-3.1mR), (1.5KS-40KB-10KR), 7:30am $70, $80 after 10/14International, $60/$70-Sprint, Relay $170/$200(both) w/T-s, BarBQ ($10 non-part.), Awards, Raffle Prizes. Woodward Resevoir. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832
Stinson Beach: STINSON BEACH MARATHON, 25K & 7Mile™ - 19th annual. $30-10K/Half, $35 after 10/23. $50–Marathon, $60 after 10/23. w/t-s. The most varied course you'll ever experience with a beach start and a climb into the mountains with beautiful views and surroundings the whole way. EnviroSports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829
October 24, SAT Brentwood/Livermore: Los Vaqueros Tarantula Run Half Marathon,10K, 5K, Kids 1K, 8am-Half, 5K/10K-8:30am $20, $25 after 9/30, $60 Family of 4 ($15 ea addtl) w/T-s, Goody Bag, Awards. The 10K & Half Marathon are hilly; Kellog Creek Picnic area in Los Vaqueros Watershed. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 October 25, SUN Santa Cruz: Grape Stomp Half Marathon, 10K and 5K, This year we'll be making a few course changes to allow for start and finish line chip timing, a new 5K course that stays completely on the bike trail, entertainment, winery tours and some great new sponsors. www.finishlineproduction.com; info@finishlineproduction.com San Diego: SAN DIEGO HARBOR SHARKFEST™ SWIM Inaugural. $80; w/t-s. Swim 1K across beautiful San Diego Harbor to the beach at the Coronado Island Ferry Landing. Your entry fee includes a one-way ferry ride. Enviro-Sports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829. Neveda City: Run through the Colors 10K, 5K Run/Walk (17th), 8:30am $20, $25 after 10/13 w/t-s; $15/$20 no t-s. Pioneer Park: paved, hilly loop. Richard Thomas 10066 Robinson King Rd, 95959; randtthomas@sbcglobal.net; http://motherlode.sierraclub.org/sierraneveda/; Online www.TheSchedule.com October 31, SAT Napa: NAPA WINE COUNTRY MARATHON, HALF MARATHON & 10K™ - 19th annual. $30-10K/Half, $35 after 10/16. $50–Marathon, $60 after 10/16. w/t-s. Babbling streams will be your soundtrack as you challenge yourself on the lush single-track trail within Bothe-Napa Valley State Park. EnviroSports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/8681829. November 1, SUN Camino: Apple Hill Harvest 8.5M, 3.5M Run/Walk, 1/4 & 1/2 M Kid’s Runs (30th), 8:55am 8.5M, 9am 3.5M $30/$35 after 10/24 w/LS shirt, Chip Timing, refreshments, drawing. 8:30am Kid’s _ & 1/4 M $16 w/t-s & special treat. ParaVi Winery; rolling paved loop through the scenic neighborhoods & fruit ranches of Apple Hill. Guaranteed LS/t-s to 1st 1,700. Free Satellite parking w/shuttle to race start. Apple Harvest theme. Camino School Club Benefit, rich@capitalroadrace.com, www.applehillrun.org; 916/492-8966 November 7, SAT Knights Ferry: Salmon Duathlon (5kR-30kB-2.5KR)(13th), 9am $45, $50 after 11/4, $85/$95-Relay w/T-s, Free Beer, Awards, Refreshments, Raffle Prizes. Stanislaus River Park-half way between Oakdale and Sonora. On Your Mark Events, PO Box 1199, Arnold 95223; Hinfo@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 Knights Ferry: Salmon 5000 (5K) (13th), 9am $30, $35 after 11/4 w/T-s, Awards, Refreshments, & Free Beer. S tanislaus
20 c t & r n • s e p t e m b e r – o c t o b e r 2 0 0 9
Danville: Red T-Shirt 10K Run & 5K Run/Walk, 10am $35 w/t-s & barbeque. Sycamore Valley Park (2101 Holbrook Dr). loop course. A non-profit raising money for families of soldiers who have died in Afganistan & Irag, and letting them know they’re not alone & they are as important as all segments of the American family & will not be forgotten after their tragic loss. thebearflagrunner@yahoo.com; www.hatsoffamerica.us; Online reg. www.theSchedule.com November 8, SUN Fresno: join the legendary Dick Beardsley for the second running of the Eye-Q Two Cities Marathon and half located in the heart of California, central to San Francisco, Yosemite and the Sequoia NP. This event has something for everyone. Marathon, half marathon, half marathon walk and 4 person relay. A $10,000 prize purse has been established to bring the finest athletes from around the nation to compete in the marathon and half. The course is USATF Cerified, fast and can be used as a Boston Qualifer. You will run along beautiful tree lined paved pedestrian and bike pathways through Fresno and Clovis. Last years event sold out early. The entries are limited to 5,000 participants. Register at www.RunFresno.com November 14, SAT San Francisco: GOLDEN GATE PRESIDIO TRAIL 5K & 10K 8th Annual. $30, $35 after 10/16/09. w/t-s. This race will take place in the scenic Presidio neighborhood of San Francisco. Throughout the course, you'll enjoy stunning views of the San Francisco Bay, Alcatraz, the Golden Gate Bridge and the San Francisco Skyline. Enviro-Sports, PO Box 1040, Stinson Beach, CA 94970; info@envirosports.com; www.envirosports.com; 415/868-1829. November 15, SUN San Francisco: SF’s Run & Walk for the Hungry, is a 5K & Mile for the San Francisco Food Bank near the Conservatory of Flowers In GG Park. www.PeopleEvents.org 650-291-8531. Send SASE to 528 Larch Ave, South San Francisco, CA 94080 November 21, SAT South San Francisco: Thanksgiving Fun 5K Run/Walk, 9am $18, $20 after 11/13, $5 13 -17, Free 12 & under. Genentech (1 DNA Way); out/back, paved, mostly flat (2 small hills). Tim Chenette, SSF Parks/Rec, 1121 So. San Francisco Dr., 94080; tim.chenette@ssf.net; 650/829-4680 November 22, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 15K, 9 a.m., $3 members, $5 non-members. Sailboat House, Lake Merritt, 568 Bellevue Ave, Oakland. Certified, flat loop course. Hotline: (510) 644-4224; www.lmjs.org Vallejo-Mare Island: Return to Mare Island 3.1 Mile Run/Walk (4th), 9am $30, $35 after 11/20,, $15 All students, $70 Family of 3 w/Awards, T-s,, Refreshments, Raffle Prizes. Touro University (1310 Johnson Ln); scenic run through the Old Mare Island Navy Base including the Admiral’s housing. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com
Continued on page 28.
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SHOE REVIEWS: Neutral—iii | Motion Stabilizing—iv | Performance—v
2009 FALL
SHOE REVIEW T
his fall, three major trends continue among running shoes: gender specificity, ever-lighter shoes, and incorporation of innovative solutions in shoe development. Gender-specific design is becoming a best practice with each brand adapting its technologies and design to make its shoes better suited to consumers. The old “Shrink It and Pink It” approach won’t cut it anymore. All consumers, but especially women, expect that shoes will cushion or flex appropriately for their size, weight, and gait. New materials that provide the same or better quality but weigh less are resulting in shoes lighter than their predecessors. New compounds and components continue to migrate from other industries and shoes will improve as a result. These materials also are more durable; in fact, fully a third of the Performance shoes in this Review can handle the rigors of daily training. Innovations and approaches to biomechanical challenges are raising the bar for the industry as a whole. Some of these innovations have come from the automotive and aerospace industries, but more of the brands are finding opportunities and adaptations to refine their own technologies. This creative engineering and continual search for chemical solutions for all shoe components has resulted in more effective foot protection and improved shoe performance. —Cregg Weinmann
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Welcome to the Running Network’s 2009 Fall Shoe Review!
I
t’s the last weekend in July, on a Sunday night at about midnight. I’ve spent the last few days meeting with athletes, coaches, fans, and agents at one of the largest athletic meets in the world, the Aviva London Grand Prix. On Friday, I witnessed Usain Bolt run a 9.91 for 100 meters into a 1.7 meters-per-second headwind! The crowd of 16,000 went absolutely nuts. On Saturday, Tyson Gay ran 20.0 seconds for 200 meters despite a sore groin and after two weeks of not running. Later that day, Bernard Lagat lead 11 men under 4 minutes in the Emsley Carr Mile, one of the most famous mile races in the world, dating back to 1953. Afterwards, Lagat stood in front of the crowd and said, “I have wanted to win the Emsley Carr race for several years, but most importantly, I wanted to thank the fans. Without you, we, the athletes, could not do what we do.” Whether at track meets, marathons, or road races, we all celebrate our ability to run, jump, and throw. You may remember an ad from a few years ago that claimed, “It’s all about the shoes.” I’m not certain it’s all about the shoes, but it’s certainly a lot about the shoes. We each need to find a shoe that works for us and our particular event. And now more than ever, your specific biomechanics need to align with the specifics of a particular shoe. For the past decade, the Running Network LLC has called on its footwear reviewer, Cregg Weinmann, to test, evaluate, and review the latest shoes on the market so that we can provide you with this Shoe Review. We believe it’s an important starting point on your journey to find your best running shoe. And after you’ve had a chance to read Cregg’s reviews, head on over to your favorite local running store to try them out. As one of the 750,000-plus readers of a Running Network member publication, we thank you for reading this Review and we echo Lagat’s sentiments: We couldn’t do our work without your support.
Neutral
FA L
BEST SHOE Performance FA L
L 2009
BEST SHOE Motion Stabilizing FA L
Brooks Trance 9 Best Shoe—Motion Stabilizing
Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 920.563.5551, ext. 112, larry.eder@gmail.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.
ASICS Gel-Pulse Nike Air Pegasus+ 26 Best Value (tie)
This 2009 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.
L 2009
adidas adiZero Aegis Best Shoe—Performance
L 2009
BEST VALUE FALL 2009
BEST NEW SHOE FALL 2009
BEST RENOVATION FALL 2009
Nike Lunar Glide Best New Shoe Saucony ProGrid Omni 8 Best Renovation
Athletes Only www.atf-athlete.com Athletics (Canada) www.otfa.ca Austin Runner www.austinrunner.com California Track & Running News www.caltrack.com Club Running www.rrca.org/clubrunning Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.getactivemagazine.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com
Missouri Runner & Triathlete www.morunandtri.com
Award Winners BEST SHOE
American Track & Field www.american-trackandfield.com
Michigan Runner www.michiganrunner.net
Larry Eder President, Running Network LLC
Pearl Izumi Cruise Best Shoe—Neutral
Running Network LLC Partners
WELCOME
Copyright © 2009 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.
New York Runner www.nyrrc.org Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com USATF’s Fast Forward www.usatf.org USATF/New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com Youth Runner www.youthrunner.com
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NEUTRAL ASICS Gel-Nimbus 11
$125
With a well-deserved reputation for consistent performance, protection, and quality, the Nimbus 11 keeps the edgy aspects of the Nimbus 10 while integrating some new strengths. The upper features asymmetrical lacing (though it has been altered from last season’s version), subtly providing the same contoured fit without overlays to irritate the foot. The midsole has a lower profile, the heel cradle and large Gel units provide excellent cushioning, and the transition is smooth thanks to the well-spaced segmentation of the heel. The forefoot flex grooves have slightly wider spacing to improve the toe-off. The similarities are a story here, as well, as the responsive ride and great protection have been preserved and for that, we’re sure the fans of comfort and outstanding cushioning thank ASICS. “Every time I put them on, I felt the familar feel of a quality running shoe! Comfortable cushion, I like the cushion. Good feel in weight, not really light but very comfortable for training. I have been so impressed with the shoe that I am thinking of using them for Rock ‘n’ Roll this weekend.” Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–14,15,16 (D); 7–14,15,16 (2E,4E); Women 5–13 (B); 6–13 (AA,D) • Weight: Men 13.5 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)
ASICS Gel-Pulse
SOFT
$85
BEST VALUE
As the entry-end of a line that culminates in the Nimbus and Cumulus, the new Pulse has a lot to live up to. The SpEVA midsole demonstrates that there’s plenty of life left in this proven elastomer, and in the Pulse it’s ably assisted by a generous Gel pad, a combination that provides effective and responsive cushioning. The upper is wide open, breathable airmesh that has a comfortable, if not plush feel, and it’s roomy and flexible. The outersole is standard carbon rubber in the high-wear areas, blown rubber in the forefoot, with well-placed flex grooves to keep the ride smooth. The performance and very reasonable price of the Gel-Pulse earned it a tie for our Best Value award.
FALL 2009
“A great-fitting trainer. There are so many shoes that I have to be careful how I tie to make sure they feel good for longer runs. These feel comfy every time. The cushioning is good; the midsole compound is responsive. Just a little lighter than the average trainer. Overall, a very good shoe. Holds up well to day-after-day training.” Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 7–13,14,15,16; Women 5–13 • Weight: Men 12.5 oz. (size 11); Women 10.1 oz. • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
New Balance 758
SOFT
$90
The 750 series continues to offer good performance at a reasonable price. The 758 follows the weight-savings trend by switching to the N-ergy elements in the new crashpad and changing from polyurethane to Abzorb innersoles. The midsole now feels more resilient and has a snappier response. The outersole has a sleeker heel, a better supported shank, and additional blown rubber in the forefoot, which add up to a smoother transition. The upper has the supportive feeling of an extended saddle since overlays have been added between the N-lock webbing and the metatarsals—the security is noticeable. Without veering too far from its lineage, the 758 is a significant overall improvement over the 757. “Actually fit okay, but the arch was not quite in the right spot. Cushioning was quite good, and they were fairly stable for a cushioned shoe. A good shoe, which surprised me since New Balance has not been quite right for me in the past. I may have to rethink things.” Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–13,14,15 (B,D,2E); Women 5–12,13 (AA,B,D) • Weight: Men 11.9 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, Abzorb Strobel board
Nike Air Pegasus+ 26
SOFT
$85
BEST VALUE
Updating the silver anniversary edition of the Pegasus was approached with care. The midsole and outersole have been retained intact. The resilient and protective cushioning provided by Cushlon and encapsulated Air has been little heralded, but we think it’s about as good a system as you’ll find. The ride is smooth and the cushioning is very good—fine-tuned between cushy and responsive. The upper sports a few changes, mostly shaving a bit off the overlays here and there, but somehow they found a way to reduce the weight of the shoe by more than 2%. The fit is unaffected; it’s still secure and effective with good toe room. Maintaining the price, along with its performance and quality, earned the Air Pegasus+ 26 a tie for our Best Value award.
FALL 2009
“I found the fit was secure and comfortable. The cushioning was almost bouncy and seems very durable. With over 100 miles in them, they are still very comfortable. They have a light and bouncy feel to them. I have been very happy with them.” Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 7–13,14,15 (D,4E); Women 5–12 • Weight: Men 12.3 oz. (size 11); Women 10.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
Pearl Izumi Cruise
SOFT
$110
BEST SHOE
The Pearl Izumi running line has been missing a high-mileage, neutral trainer. Not anymore. Meet the new Cruise. The upper has a distinctive sublimated graphic and features the seamless construction that contributes to the unique feel of Pearl Izumi’s shoes. The midfoot gets good support from the webbing structure that extends from the eyelets into the midsole and the forefoot leaves room for the toes without feeling too loose. The midsole cushions effectively thanks to the solid Skydex hemispheres in the heel and the Skydex bag in the forefoot. The outersole features carbon rubber in the heel and high-wear areas of the forefoot and surrounds blown rubber inserts in the forefoot to add to the cushioning. The smooth ride, protective cushioning, and accommodating fit earned the Cruise our top honors in the Neutral category.
Neutral
FA L
“They fit well, the lacing is different, but I liked the fit. They have a light sensation, even though they are pretty average weight for a trainer. The cushioning in the heel was really good, and the flexibility in the forefoot makes them roll well. I was surprised by how well they did for me.” Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 13.3 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board iii | Running Network 2009 Fall Shoe Review
SOFT
L 2009
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NEUTRAL | MOTION STABILIZING
Puma Complete Velosis
$120
The Velosis is the first of two new models that lead Puma shoes in a new direction. Well, maybe not entirely new. Perhaps it’s more of a return to the original Complete series shoes. Built on a new comfort last, the shoes put a Puma spin on many of the industry’s best practices. The upper is breathable airmesh with a plush, but snug fit that runs about a half-size shorter than most shoes. The ankle and heel fit is enhanced by a memory foam collar and an external TPU heel counter. The midsole is cushy— partly due to the ld Cell Strobel board and Ortholite innersole—but it’s still fairly responsive. The outersole has well-placed flex grooves arranged in a radial pattern making the transition through the gait very smooth. “Very comfortable to run in. Well padded everywhere; by far one of the more comfortable pairs of shoes I’ve had. Puma did something right when it came to the cushioning. I like the overall look and fit of the shoe.” Recommended for: medium to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–14; Women 3.5–10.5 (sizing runs about a 1/2-size short) • Weight: Men 13.8 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, ld Cell Strobel board (heel), second density (forefoot)
SOFT
Reebok Premier Verona KFS II
$95
The Premier Verona KFS II looks sleeker than round one, but the improvements are more than skin deep. The upper features a stretchy airmesh not unlike the previous version, but the Kinetic Fit panel allows a better fit across the metatarsals, and the midfoot has better support from the Vector stripes. The midsole is responsive and has a lower profile. The crashpad is softer, as well as more effective, thanks to its articulation. The shank has been redesigned—it looks lighter and thinner though we can’t measure it to be certain—and now incorporates a strip of the outersole to lend some of the support. The flex grooves are more pronounced and the toespring makes the transition fairly energetic, which was applauded by some of our weartesters. Runners looking for responsive cushioning and an accommodating fit should be sure to try on a pair. “Overall, a good training shoe that feels good on and looks good, as well. Pretty good cushion. Not really squishy, but absorbs shock well.” Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 7–13,14,15; Women 6–11 • Weight: Men 13.7 oz. (size 11); Women 11.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board
FIRM
adidas Supernova Sequence 2
$100
The Supernova Sequence 2 keeps its focus on fit, cushioning, and stability, with minor adjustments to dial-in the performance. The upper shifts to a breathable, but more closely woven mesh with softer overlays in the toe, a stretchy “bunion window” in the women’s version, and more pliable tongue padding. The chassis is virtually unchanged with only the slightest lengthening of the medial Pro-Moderator support—a change that isn’t enough to alter the ride for most and might be an improvement for a few. With its stable, cushioned ride, the Supernova Sequence 2 is a quality high-mileage trainer. “Surprisingly fast for such a well-cushioned trainer. Excelled in cushioning especially—on the highest level. Superbly smooth transfer of weight and energy from heel-strike to toe push-off. Good enough for road racing.” and “Great, snug fit, but still room for toes to wiggle. Good cushion, but not a lot of bounce. Good, but not overwhelming stability; not as stiff as the earlier version.” Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6.5–13,14,15,16,17,18,19,20; Women 5–12 • Weight: Men 12.7 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, adiPrene Strobel board
MODERATE
BEST SHOE Motion Stabilizing FA L
L 2009
Brooks Trance 9
$140
The Trance 9 telegraphs change. Up top, the fit is closer, the prominent saddle has been reduced to improve flexibility, and new overlays provide support without restriction. The midsole and outersole feature more pronounced segmenting of the lateral pods that improve flexibility and contribute to an overall weight reduction of 6%. The durable and responsive BioMoGo foam has proven that sustainability and performance are not incompatible. The well-cushioned ride provides supportive protection with a bit more responsiveness. A completely reworked Progressive Diagonal Rollbar, Brooks’ effective multi-density medial sidewall, improves stability. Enhanced cushioning, stability, and improved performance garnered the Brooks Trance 9 our award as the best shoe in the Motion Stabilizing category. “The fit is snug. I haven’t developed any blisters or hot spots so far while running. The cushion is great, it’s bouncy and I don’t feel any sinking, squishy feelings. They have good stability and feel as if the shoes are part of your feet. They held up well and felt great.”
MODERATE
Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: Men 8–13,14,15; Women 6–11,12 • Weight: Men 11.9 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S257 Strobel board
Mizuno Wave Alchemy 9
$110
The Wave Alchemy continues to provide reliable support, cushioning, and stability. The size of the stretchy Dynamic Fit insert has been increased to effectively follow the foot’s movements. Improved stretch in the breathable open forefoot mesh better accommodates the metatarsals and an Ortholite innersole adds an extra layer of cushioning. A synthetic leather strap shores up the rearfoot while allowing an overall reduction in overlays. The midsole has a lower-profile look and feel to it, along with a more pronounced toespring. The reconfigured outersole also amps up the performance, especially in the women’s model, by improving flexibility. The Wave plate is the more stable asymmetrical configuration which does an excellent job of providing a solid rearfoot feel. By deftly straddling stability and cushioning, the Wave Alchemy continues to exemplify versatility. “Good comfortable fit; better in the heel. Nice amount of cushioning, the spongy insole adds quite a bit to the feel. The stability really keeps the foot lined up well, but it feels a bit hard in the heel. They did well for me overall; a good improvement over last year’s shoe.”
MODERATE
Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (AA,B) • Weight: Men 12.9 oz. (size 11); Women 11.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
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MOTION STABILIZING | PERFORMANCE
Saucony ProGrid Omni 8
$110
BEST RENOVATION
This update keeps the classic Saucony fit going for runners who need stability. The upper has the open airmesh of the Omni 7 but fewer obstructions over the toes, better ventilation, and reduced overlays that are strategically positioned for effective support. The innersole is still made of cushy polyurethane, but it’s now perforated to breathe better and molded for improved fit and better cushioning. The midsole is functionally the same, though the medial second-density is topped with a softer layer of ProGrid which feels better against the plantar fascia. The reshaped and lightened shank still provides the necessary structure. The outersole looks different, but it’s the same effective combination of blown rubber in the forefoot and durable XT-900 carbon rubber in the heel. The overall feel, quality, and performance of the ProGrid Omni 8 earned it our Best Renovation award.
FALL 2009
“Great comfortable fit, no pressure on my bunion. Good support, good stability, but also quite cushy. Got me through training for the San Francisco Marathon very solidly. I was quite satisfied with the upgraded feel, and think it is better than the previous version, which I also liked.” Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 5–12 • Weight: Men 12.9 oz. (size 11); Women 11.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRC Strobel board
Somnio Exact Change
MODERATE
$120
Somnio is a new brand that customizes the fit and function of its three models (Stability, Neutral, and Motion Control) with 12 interchangeable parts to match your foot shape and biomechanics. The Exact Change is its moderate motion-stabilizing model built on a semi-curved last. The upper is airmesh in the forefoot with tight mesh and overlays in the rearfoot. The dual-density CM-EVA midsole features chambers in the medial forefoot and lateral heel that can be filled with one of three densities of foam. The FEAT (Functionally Engineered Adaptable Tricomponent) system does its best work inside the shoe with three innersole choices that allow you to select more or less volume and cushion. Overpronation can be offset by choosing from three thicknesses of Varus wedges. Authorized running dealers (www.somniorunning.com/about-the-shoes/dealer-locator/) can measure and set up a runner in 5 to 10 minutes. So, how do the shoes run? Think high-quality training shoes adapted to you. “Adaptable system made the fitting better than any shoe I’ve used. Was able to adapt the shoe to my foot—just right on the cushioning— instead of my foot to the shoe. Same with stability: a little was built in, the rest was up to me. Performed as well as any of my recent shoes.”
MODERATE
Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 13.6 oz. (size 11); Women 11.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
ASICS Gel-Evolution 5
$120
The best of the ASICS motion-stabilizing shoes, the Gel-Evolution 5 has an unchanged dual-density Solyte midsole that provides good cushioning, heavy-duty stability, and durable, effective traction. The upper has received a bit of refining. The fit is improved by shaving off a few millimeters of PHF ankle foam and slightly extending the BioMorphic Fit panels to enhance the comfortable feel. Performance has been enhanced by a 2% reduction in the overall weight—not big numbers, but definitely a move in the right direction. The shoe feels better balanced thanks to an update in the Gel cushioning elements. Bottom line? Runners who expect ASICS’ best IGS performance will get comfortable fit, stability, and cushioning from the Evolution 5. “The shoe fit well. There are no pressure points and no loose or sloppy areas that allow excess movement. These shoes continue to maintain their soft pillowy feel when first putting them on. From heel-strike, to load, and through the push-off, I feel secure in this shoe.” Recommended for: low- to medium–high-arched feet with moderate to maximum overpronation • Sizes: Men 7–13,14,15,16,17 (D,2E); 8–13,14,15,16,17 (4E); Women 6–13 (B,D) • Weight: Men 14.4 oz. (size 11); Women 11.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)
New Balance 1225
MAXIMUM
$140
The 1225 features small but important fit changes. The medial forefoot has improved metatarsal shaping and the top lace eyelets now cinch down at a more comfortable angle to improve security and work effectively with the N-lock system to provide a better volume fit. The DTS crashpad is upgraded to N-ergy and the TS2 variable-density sidewall has been replaced by Stabilicore, a thermoplastic component that reduces overpronation as well as weight. In fact, this shoe is almost 4% lighter, a big change in a maximum motion-stabilizing shoe. The ride is more dynamic now that the elements interact better with your foot motion. Runners looking for support and stability will be pleased with the responsive ride and quality feel of the 1225. “I really love the fit; snug around the arch and ankle with plenty of toe space. Great cushioning. They’re bouncy and feel great! I felt plenty of stability, and they had good traction whether running on trails or pavement. Especially comfortable and well-fitting from the first run.” Recommended for: low- to medium-arched feet with moderate to maximum overpronation • Sizes: Men 7–13,14,15,16 (B,D,2E,4E); Women 6–12,13 (AA,B,D) • Weight: Men 13.7 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Abzorb Strobel board
adidas adiZero Aegis
MAXIMUM
$110
The Aegis splits the difference between a racer and a trainer. Stability and running efficiency have been improved with a new very low-profile midsole. The upper is a thin airmesh with synthetic overlays providing support. The tongue is open only on the lateral side, with a webbing loop at the top of the medial side and an elastic band inside to secure the foot; the logo stripes provide additional support. The very low-profile midsole has a particularly responsive feel to it, and the ForMotion cassette and flat contour of the sole make for a noticeably smooth transition. Consider easing into the Aegis with shorter, periodic runs. The improved fitness and efficiency that develop as your muscles adapt make this small (and temporary) accommodation worthwhile. Its fit, light weight, and ride earned the adidas adiZero Aegis top honors as our best shoe in the Performance category. “Great fit, roomy toe box, snug heel. Fairly neutral feeling...no wobble, good stability for something so light. Durable, no observable signs of wear at 75–100 miles. These are fast, light, awesome.” Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation, for faster-paced running • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 10.3 oz. (size 11); Women 9.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted v | Running Network 2009 Fall Shoe Review
BEST SHOE Performance FA L
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PERFORMANCE
Brooks Launch
$90
The Launch is Brooks’ new speed shoe and that’s clear right from the get-go. A thin, light airmesh is particularly well vented in the forefoot. The midsole is BioMoGo with Hydroflow in the heel and offers a nicely cushioned, flexible ride. For the über-efficient runner, the low-profile Launch may be used as a cushy daily trainer. Whether you race or train in it, nearly all neutral-footed runners will recognize its fast feeling. The outersole is durable HPR, Brooks’ carbon rubber formulation, with enough blown rubber in the forefoot to offer a bit more cushioning than is typical in a speed shoe. Runners looking for a fast, versatile, neutral shoe should consider the Launch. “Great shoes! I like them light, and these were light and well cushioned. They are perfect for the track or tempo runs. I wore them for a half marathon and plan on using them for long races.” Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation, for faster-paced running • Sizes: Men 8–13,14,15; Women 6–11,12 • Weight: Men 10.2 oz. (size 11); Women 8.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S257 Strobel board
Brooks Ravenna
$100
The Ravenna is a new shoe from Brooks, but many will see a strong resemblance to its grandfather, the Axiom. The upper is airmesh with sparse overlays. A pair of elasticized eyelets across the instep improve the shoe’s ability to move as the foot moves. The interior has a smooth, comfortable feel. The BioMoGo midsole has a low but not a super-low profile, and features a small but effective second-density through the arch to provide support. True to its heritage, the Ravenna is stable, responsive, and light. Though not designed as a racer, we think it can be an excellent choice for longer races and is definitely suited to faster training. Many runners will find that it meets their daily running needs. “Fit well, close and tightly around the middle of my foot (which I prefer). Well cushioned with decent stability, pretty light for this much shoe. Versatile enough for daily training even speedwork, like it says on the heel: a go-to shoe.” Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation, for faster-paced running and everyday training • Sizes: Men 8–13,14,15; Women 6–12 • Weight: Men 11.3 oz. (size 11); Women 9.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S257 Strobel board
Mizuno Wave Precision 10
$95
When updating the award-winning Precision 9, the Precision 10 kept what worked in the mid- and outersole, while improving comfort and support up top. Retained are the plush interior of the heel and tongue. The airmesh is functionally the same, but the overlays have been consolidated, the Runbird logo is larger and takes on more supportive duties, and is now repositioned below the Dynamotion insert for a better fit. Down under, the midsole and outersole are indistinguishable from the Precision 9 and that’s a good thing, as it continues to provide a great blend of responsive cushioning and protection. The Precision 10 will satisfy runners looking for a durable, lightweight, neutral shoe, and Precision fans have an even better shoe to look forward to. “With the roomy toe box, the cushion from heel to toe, and the flexible bee-hive (honeycomb), breathable fabric, these shoes kept my feet secure whether I was scrambling up a dirt hillside or pounding asphalt downhill. These have been my go-to shoes for any type of training.” Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running • Sizes: Men 7–13,14; Women 6–11 • Weight: Men 11.4 oz. (size 11); Women 9.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
Newton Sir/Lady Isaac
$149
With the new Sir and Lady Isaac, Newton Running broadens the scope of its shoes by making the technology originally developed for forefoot strikers now available to heel strikers. This was done by modifying the Action/Reaction membrane so that it’s a little sturdier to accommodate the increased impact of heel strikers, and tapering the shape of the forefoot actuators just a bit. Carbon rubber has solved the durability issues of the forefoot outersole seen in previous models. The upper features the quality, stretchy airmesh used in other Newton shoes, with good support provided via the well-placed overlays. This has added a little weight, though they are still among the lightest training shoes available. The midsole is well cushioned EVA shaped to encourage rolling onto the toes for take-off. Now heel strikers have a tool to improve their gait’s efficiency. (Men’s pictured.) “Very comfortable fit, good room in the toes. Light shoe, but I wouldn’t say light like a racer. At first, I didn’t particularly enjoy running in this shoe, but the more I ran in it, the more I liked it and got used to the feel/ride of the shoe. Sometimes while running I felt as if the shoe helped with a quick turnover. Made me feel faster and as if I was helped being ‘moved along’ or ‘propelled forward.’ ” Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running • Sizes: Men 6–13,14,15; Women 5–11 • Weight: Men 11.3 oz. (size 11); Women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
BEST NEW SHOE FALL 2009
Nike Lunar Glide
$100
This may be Nike’s most versatile shoe yet. The key to the Lunar shoes is the very resilient Lunar Lite foam which requires supportive containment in a firm Phylite shell. The new idea? Reshape the shell and the foam to work with the biomechanics of the foot. Basically, the firmer shell is thicker on the medial side to curb overpronation, while the inlay is thicker on the lateral side to cushion heelstrike and allow for lateral release. The upper is plush, breathable mesh with a saddle of Flywire and a premolded, external heel counter. The two-part midsole works for all runners whether they overpronate or not. Its flexibility and weight make the shoe ideal for faster running, but its stability and cushioning make it great for high mileage. Its resourceful approach, use of materials, adaptability, and reasonable price earned the Lunar Glide our Best New Shoe award. “Super comfortable; snug fit; very smooth ride. Don’t ‘sink’ into cushion; good balance between feel of road and cushioning. Not crazy about how they pick up gravel: on one run 7 pieces got stuck in the grooves. Couldn’t really feel them through the cushion, though.” Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation, for faster-paced running and everyday training • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 11.7 oz. (size 11); Women 9.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
vi | Running Network 2009 Fall Shoe Review
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TOTAL FIT
™
will make you realize RUNNING is your one true love. Even if QUITTING is really good in bed.
What if running could feel even better than not running? It’s possible. All you need is a shoe designed around every angle of your foot. Not just length and width, but 88 points of fit. From heel to toe, sole to laces and everything in between. It’s something we call Total Fit. Now go run. Besides, whenever you’re with QUITTING, you’re just thinking about RUNNING anyway.
newbalance.com ©2009 New Balance Athletic Shoe, Inc.
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Continued from page 20
With the Total Fit of New Balance, you'll love RUNNING more.
Visit your local retailer: A RUNNER’S CIRCLE Los Angeles A RUNNERS ZONE Anaheim A SNAILS PACE Brea ATHLETIC OUTPOST Walnut Creek ATHLETIC PERFORMANCE Los Gatos San Jose
RUN WITH US Pasadena RUNNERS HIGH Long Beach RUNNERS LANE Santa Clarita RUNNING CENTER Carlsbad Redlands Temecula RUNNING REVOLUTION II Santa Cruz
ATHLETIC SOLES Petaluma
RUNNING WILD Palm Springs
FLEET FEET SPORTS Chico Davis Fair Oaks Monterey Pleasant Hill Redding Roseville Sacramento San Amselmo Santa Rosa Stockton Vacaville
SIERRA RUNNING COMPANY Fresno
FRONTRUNNERS Los Angeles INSIDE TRACK Ventura JOGG N SHOPPE Arcata MOVIN SHOES La Mesa NAPA RUNNING CO. Napa OUTFOOTERS Santa Barbara
THE RUNNER’S HIGH Menlo Park THE RUNNING CENTER Victorville THE RUNNING LAB Orange THE RUNNING REVOLUTION Campbell THE RUNNING ZONE Elk Grove TOP SPEED RUNNING La Verne TRANSPORTS Berkeley VILLAGE RUNNER Manhattan Beach Redondo Beach
www.newbalance.com
November 26, THURS Sacramento: Run to Feed the Hungry 10K Run, 5K Run/Walk (16th), 10k -8:15am, 5k – 9:00am; $35/$40 race day, 15 and under $20 anytime. A Sacramento Thanksgiving morning tradition. Largest Thanksgiving Day Run/Walk in the U.S. with over 28,000 participants in ’08.Guaranteed LS t-s 1st 28,000. CSUS (J/Carlson Sts.); cert., fast loop through one of Sac’s most beautiful neighborhoods. $6,000+ prize money, $2,500 bonus $$, ChronoTrack Timing and live TV coverage, live music, Elvis. Benefits Sac Food Bank & Family Services. Run to Feed the Hungry, PO Box 19939, 95819; Online www.runtofeed thehungry.com; rich@capitalroadrace.com; 916/492-8966 Pinole: Gold Medal Turkey Trot 4M Run, Walk, Stride, 10am $15, $20 race day w/t-s and gold medals go to all who compete. Pinole Valley HS (take I-80 take Pinole off ramp & proceed south to Pinole Valley HS; out/back FLAT course. Drawing for 10 turkeys. Sky High, 4967 Santa Rita Rd, El Sobrante 94803; Online www.TheSchedule.com; 510/2235778 (7-10 am & pm). November 28, SAT Join us for the Amica Insurance Seattle Marathon 2009! The RRCA and AIMS certified marathon and half marathon courses consist of rolling hilly sections and scenic views of downtown Seattle and Lake Washington. The Seattle Marathon Family of Events also includes the Seattle Children’s Kids Marathon, the Seattle Marathon 5K Race presented by Road Runner Sports on November 28, and the Health+Fitness EXPO on November 27 & 28. For more information visit our website at: www.seattlemarathon.org November 29, SUN San Francisco:
San Francisco: RUN WILD For A Child 5K & 10K (25th), San Francisco Golden Gate Park. 6000 Runners/Walkers ; Benefits: SF Firefighters Toy Program. www.rhodyco.com December 5, SAT San Ramon: Bah Humbug Run 5K by the City of San Ramon, 9am $25, $30 after 12/1 w/Awards 5-yr age groups, Refreshments, Prizes, L/S T-s. Cornear of Camino Ramon & Bishop Dr. On Your Mark Events, PO Box 1199, Arnold 95223; info@onyourmarkevents.com; www.onyourmarkevents.com; 209/795-7832 December 6, SUN St. Croix: St. Croix International Marathon, Run St. Croix…Flat, Fast IAAF/AIMS certified Seaside course. Small friendly field of runners. Historic setting. www.virginislandspace.org December 13, SUN San Francisco: Christmas Relays 4x4.46M (36th), 9am $70 team w/LS t-s $90 after 12/13. Sunset parking lot, Lake Merced; rolling loop on bike path. PA/USATF Grand Prix event. Marc Lund, 1433 Norman Dr., Sunnyvale 94087; mlundcpa@earthlink.net; Online reg. TheSchedule.com; Downloadable form www.westvalleytc.org; Tony Fong 510/2058074 December 20, SUN San Francisco: “Christmas Classic 5K & Miracle Mile” Runs & Walks for the Rose Home Women’s Shelter. www.PeopleEvents.org 650-291-8531. Send SASE to 528 Larch Ave, South San Francisco, CA 94080
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December 25, FRI Richmond: Santa’s Christmas Gold Rush 5M Run, Stroll or Walk, 10am $15, $20 race day w/t-s & “Gold” medals to all finishers. Includes many prizes from Santa’s bag! Be sure to wear your Christmas colors! Courtyard Marriott (I-80 Hilltop exit North: course around Gold Lake. Sky High, 4967 Santa Rita Rd, El Sobrante 94803; Online www.TheSchedule.com; 510/2235778 (7-10 am & pm). December 27, SUN Oakland: Lake Merritt Joggers & Striders Fourth Sunday Runs 5K, 10K, 9 a.m., $3 members, $5 non-members. Sailboat House, Lake Merritt, 568 Bellevue Ave, Oakland. Certified, flat loop course . Hotline: (510) 644-4224; www.lmjs.org January 24, SUN ’10 Lahaina: Maui Oceanfront Marathon, 6am Start of event shops at Wailea; pt to point flat and fast course with beautiful ocean and mountain vistas. Run north through Kihei and along some of the prettiest beaches in the world. Designer medals and t-shirt to all finishers. January is a great month to run in Hawaii! www.mauioceanfrontmarathon.com; leswright@sbcglobal.net. February 7, SUN ’10 Huntington Beach: Surf City USA Marathon, Surf City USA® Marathon – California’s Classic Oceanfront Festival includes a beach side beer garden in the California sun. Marathon. This exclusive oceanfront course is a California Dream! Run on Pacific Coast Highway past the famous Huntington Beach pier and wind through the legendary surfing beaches of Southern California. Retro surf bands entertain along the way and the Finish Line Finishers receive bodacious surfboard medals! Info@runsurfcity.com; www.runsurfcity.com March 20, SAT ’10 Oakland: Join us for a 5K Walk/Run and 10K Run around pristine Lake Merritt in Oakland for our 16th Annual AHS Greek Independence Day Walk/Run. Enjoy the refreshments, music and raffle prizes. Awards for all categories and crowning laurel wreaths for overall winners. Discounted reg fees for 19 and under. www.run.pahh.com; Online Theschedule.com July 18, SUN ’10 Lost Gatos: Los Gatos Half Marathon, 10K Jungle Run, 7am $40, $45 after 10/25, $50 after 1/10; 7:15am 10K $25/$30/$35. Los Gatos Creek Trail. First Wave Events, PO Box 321263, Los Gatos 95032; info@firstwave-events.com; www.firstwave-events.com July 31, SUN ’10 Australia: Australian Outback Marathon, Contact LeRoy for Information. leroy@letatravelvacations.com; www.letstravelvacations.com; 800-383-9648 November 8, SUN ’10 San Francisco: Tom Caruso 5k Memorial Run, 9am Golden Gate Park, Conservatory of Flowers. Prizes to top 3 Men & Women. Raffles for all entrants. Proceeds benefit both the Tom Caruso Memorial Scholarship and USF Track & Field. Online: TheSchedule.com; http://usfdons.cstv.com/sports/c-xc/sanf-cxc-body.html
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left Masters standout Sylvia Mosqueda, 43, of Los Angeles was 4th in the 2nd Half Marathon over the last 13.1 miles of the marathon course.
MarathonFoto.com
MarathonFoto.com
right Former Santa Rosa HS and Stanford University standout Julia (Stamps) Mallon was second woman at The San Francisco Marathon in a time of 2:59:32.
Cook and Shibui Winners at The San Francisco Marathon Andrew Cook, 28, of Flower Mound, Tex. and Japan’s Yoko Shibui, 30, scored dominant victories at The San Francisco Marathon™ on July 26th. Cook topped the men’s field in a finishing time of 2 hours, 26 minutes, and 32 seconds for his third win in this race. He also won in 2006 and 2007. Shibui won the women’s race in 2:46:34 as she successfully tuned up for the marathon at the IAAF World Championships in Berlin, Germany on August 23. A record turnout of over 21,000 entrants participated in the marathon (26.2 miles) and two accompanying half marathon (13.1 miles) races, plus a 5K run/walk. Ideal overcast conditions, with temperatures in the low- to mid-50s greeted the throng. Runners from all 50 U.S. states and 26 countries came to the City by the Bay for its world-famous marathon. Both Cook’s and Shibui’s wins were convincing. By the 8-mile point on the hilly, city-wide loop that includes an out-and-back segment over the Golden Gate Bridge, Cook shed co-leader Allen Wagner (Huntington Valley, Penn.) and then proceeded alone to the finish line near the Ferry Building on the Embarcadero. “It’s awesome to be a three-time winner here,” said Cook, who is a history teacher and cross country coach at Flower Mound (Tex.) High School. “But mentally it was hard running
most of the race alone. You just want to try and push yourself and stay mentally tough. I kind of fell apart a little over the last 10 miles. I was very happy to come out on top today because Allen [Wagner] is very experienced.” Wagner, whose personal best marathon of 2:18:25 is over a minute better than Cook’s, faded to fifth place after making several portapottie stops. 45-year-old Guillermo Gonzalez (Mexico/Pasadena, Calif.) captured second place and the masters (age-40 and over) men’s victory in a distant 2:33:55. Fritz Van de Kamp, 28, of Salt Lake City, Utah was third in 2:34:01. San Francisco’s Daniel Feldman, 26, was fourth in 2:35:15. Japan’s Shibui demonstrated why she is the all-time seventh fastest female marathoner in the world, with a blazing 2:19:41 personal best on her resume. Despite using the race as a long training run in preparation for the World Championships Marathon in Berlin, the Japanese star’s margin at the finish line was 13 minutes ahead of former Santa Rosa High School and Stanford University standout Julia Mallon (nee Stamps). Mallon, who now resides in Miami, Fla., was second woman in 2:59:32. Mexico’s Ligicz Ortega, 26, finished third in 3:02:29. Shibui and her team of coaches and trainers have made Flagstaff, Ariz. their training base for the past two months in preparation for the IAAF World Championships marathon race. She wanted to briefly come down from Flagstaff ’s 7,000-foot altitude to test her fitness at sea level, but she found more variances in altitude than she
expected in San Francisco. “This is a very hard course,” Shibui commented through an interpreter about the upand-down San Francisco Marathon route. “It’s the toughest course that I’ve ever run. It was much more hilly than I expected, but overall it was a very good tune-up for me. I think if I was in top condition, like I will be in a month, I would have run with the lead man today.” Women training at altitude for the World Championships also dominated the competitive 2nd Half Marathon, which runs over the second half of San Francisco’s marathon route. Tera Moody, 28, of Colorado Springs, Colo. topped the women in 1:13:37 followed by second-placer Fiona Docherty, 33, of New Zealand, who spends half the year training in Boulder, Colo. Docherty finished in 1:17:25. Both Moody and Docherty will face each other again as members of their respective USA and New Zealand national teams in Berlin. Jessica Minty, 24, of Blowing Rock, N.C. made a successful debut at the half marathon distance by placing third in 1:17:48. Masters standout Sylvia Mosqueda, 43, of Los Angeles was fourth in 1:18:20. Abiyot Endale, 23, an Ethiopian athlete who resides in New York, topped the 2nd Half Marathon men in 1:07:36, followed by Miguel Nuci, 29, of Turlock, Calif. in 1:07:58. —Courtesy of The San Francisco Marathon Full results available online at www.runraceresults.com and www.runsfm.com.
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Summer Trail Shoes
by Cregg Weinmann
W
hen the trails call, you want to be able to handle them with confidence. In our semi-annual review of shoes to take you over untamed terrain, we’ve looked at the crop of trail shoes and present a little something for everyone from Performance and Racing to Responsive and Rugged. We hope that you’ll find what you need to handle your off-road adventures.
Teva X-1 Evolution
$90
Teva’s trail running shoes continue to improve. The X-1 Evolution is the replacement for the X-1, and has been redesigned rather than merely updated. The upper is a single piece of seamless mesh stitched closed at the heel. HF-welded TPU overlays provide the necessary support. The midsole has a familiar feel to it—a well cushioned ride—but also contributes to the support story with midfoot sidewalls to keep the foot over the sole, which is especially important on uneven terrain. The outersole uses the familiar Spider XC sticky rubber. The lugs have essentially the same shape, though they’ve been redesigned to improve lateral release and forefoot flexibility. The X-1 provides enough protection for Performance Trail fans, but the weight makes them attractive for trail racing and even longer races. Its protection, traction, and performance at a price that won’t bust the budget. “One of the best-fitting, racy-feeling trail shoes I’ve ever worn. Fast drying, excellent traction on sand, rock, and loose gravel; didn’t lose balance or stability on any trail surface. Firm but adequate cushion. The closest thing to a minimalist shoe I have ever worn, but my feet didn’t feel beat up after 40 miles of racing on technical trails.” PERFORMANCE TRAIL Sizes: men 8–12,13,14; women 6–11 Weight: 10.4 oz. (men’s 11); 8.5 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics for faster trail running
ASICS Gel Trail Attack WR 5 $85 The fifth version of the Trail Attack becomes the mantle bearer of the ASICS trail line by featuring performance and value. Each round has seen an incremental increase in the weight of the shoe, and this season that increase has nudged it from the Performance category into the Responsive Trail category, though the feel and performance are almost the same. The upper is little changed from last season and still protects and supports the foot with traditional construction of mesh with synthetic overlays, a gusseted tongue, high friction laces, and a water-resistant treatment. The midsole is the well-cushioned, single-density SpEVA formulation that provides a smooth, neutral ride. The outersole features the grippy bi-directional tread pattern with a forefoot plate that’s effective for trails, but not bad on the roads, either. Traction, trail-oriented features, and reasonable price tag make the Trail Attack hard to beat. “A great trail shoe for all-around use. Wear areas are nicely reinforced. In dirt, these shoes rock. The tread in the forefoot really bites in, but [is] angled so as not to collect dirt. Very good on hard, gritty footing. Not so good on hard, wet surfaces. ... my favorite trail shoes so far tested.” RESPONSIVE TRAIL Sizes: men 7–13,14,15; women 6–12 Weight: 12.9 oz. (men’s 11); 10.9 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics
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Inov8 X-Talon 212 $100 Performance is the single most important element of a trail racing shoe, and that’s the primary focus of Inov8’s design and development. The X-Talon 212 is currently the lightest of the Racing Trail shoes on the market, but the sacrifices usually required to lighten up a shoe are minimized here. The upper is a seamless construction with HFwelded eyestays and synthetic, high friction overlays at the heel and toe. The fit is close and a bit narrow, but snugly tailored for good support. The midsole is a generous slab of EVA, so it’s well cushioned with a low profile. The outersole is aggressively lugged for excellent traction that also deflects well into the midsole and laterally for additional cushioning. The combination of traction, support, and cushioning makes them well suited for trail racing. “Good fit, very snug, though a bit narrow. Very good cushioning for a light minimalist shoe. Amazing traction, about the best I’ve tried; gripped everything without bogging down. Overall, an excellent trail racer.” RACING TRAIL Sizes: (unisex UK 4–12.5) men 5–14; women 6.5–15.5 Weight: 9.3 oz. (men’s 11) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics for racing and faster-paced trail running
Brooks Cascadia 4 $100 Success is in the Cascadia’s pedigree and the fourth round maintains the strengths that created this welldeserved reputation. The upper is open mesh, almost the same as previous versions, with repositioned overlays often seen in Brooks’ updates. The HF-welded toe bumper is also functionally the same. The midsole is unchanged, providing excellent cushioning and trail stability. The outersole is the same story, providing traction that is as good as it gets, while also working pretty well on the roads leading to your favorite trails. Cascadia fans will be pleased that so much is the same, and newcomers will find a balanced trail shoe that fires on all cylinders—protective, durable, stable—with traction and enough cushioning for many trail adventures. “Nice all-around fit, not really plush, but feels good when you put them on and especially on the trail. Good cushioning and pretty stable. The traction gets the job done. I was confident that slippage would be minimal and I could focus on the run.” RESPONSIVE TRAIL Sizes: men 8–13,14,15; women 6–11,12 Weight: 13.4 oz. (men’s 11); 11.3 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics
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Summer Trail Shoes La Sportiva Wildcat
$100
A departure from earlier La Sportiva trail shoes, the Wildcat is a sleeper. The open mesh upper is seamless inside, with a well designed toe bumper, and HF-welded eyestays with a stretch panel over the tongue for gaiter-like protection to keep out debris. The midsole is neutral with varied density foams providing cushioning at heel-plant and toe-off. Support at the heel comes from a TPU cradle. The Fit-thotic innersole is stable, dual density and gets an assist in cushioning from a full-length EVA Strobel board. The Frixion outersole is sticky rubber with a couple dozen rougher lugs for added traction prominently exposed throughout the length of the sole. The sports car looks are somewhat betrayed by the weight, but the combination of features results in offroad performance that is more nimble than expected. “I like the look and feel of the shoe. The toe-off is noticeable and feels quick and responsive. Just the right amount of cushioning for the trail, but not bad on the road. Good and stable on a variety of terrains, great traction—uphill on gravel, downhill on sand over clay—whatever I tried, they loved.” RESPONSIVE TRAIL Sizes: men 7–13; women 5.5–11 Weight: 14.2 oz. (men’s 11); 12.2 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics
Vasque Momenta
$105
The Momenta is the first women-specific trail shoe from Vasque. Minor tweaks to match industry best practices have dialed in the Vasque platform to accommodate more women runners. The upper is air mesh—lightweight and flexible with few overlays to hinder the foot—but with enough support. Protection comes courtesy of the toe bumper and HF-welds in the midfoot saddle. The midsole is the single-density foam familiar to the Vasque line, but a dual-density innersole adds support and stability to the arch. The outersole features the proven chevron-shaped lugs that are oriented for both climbing and descending, with a perimeter of smaller, stabilizing lugs for additional traction, which work well off-road, and reasonably well on the road to the trail. The addition of the women-specific Momenta shows a broadening of the Vasque trail line and an increase in its quality trail shoe offerings. “Snug fit but not tight at all; good toe box room. Comfortable, never any discomfort at all. Great ride, worked on trails and pretty well in the road. Traction, fit, cushion, these worked very well for me. Better than the Vasque shoes I tested last year.” RESPONSIVE TRAIL Sizes: women 6–11 Weight: 10.7 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics
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Oboz Burn
$100
Oboz has added the Burn to complement last season’s Ignition. The upper has been designed in open mesh with a traditional lacing system instead of the monosock used in the Ignition, so the fit is more accommodating, with a roomy forefoot and snug heel for good trail comfort, a full rand, and HF-welded midfoot ribs for support. The midsole shares the Oboz dual-density platform for stability and durability, with a horseshoe-shaped second density configuration in the heel and a thermoplastic forefoot plate to shield from sharp trail debris. The outersole has bi-directional treads for effective traction. Oboz continues to improve, offering trail runners more options for fit, feel, and performance. “These shoes seem to be a good all-round running shoe; good on the trail, a bit heavy on the road. I like the look of the shoe: good color, good lace system. A little wider than I need in the forefoot. Some folks might need a little more support on the instep. They did fine on the trails. I got good use out of them.” RESPONSIVE TRAIL Sizes: men 8–12,13,14; womam 6–10,11 Weight: 14.9 oz. (men’s 11); 12.5 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics to moderate overpronation
Patagonia Release
$110
Expanding into Trail footwear, Patagonia’s Release is a good first step. With a focus on traction and protection, it’s rugged and surprisingly run-able. The upper features breathable mesh with heavyduty overlays through the midfoot for both support and an extra layer of protection between you and the hazards of the trail. The midsole is a dual-density EVA with crash pads of recycled foam that offer good trail stability and durability without becoming unmanageably stiff. The Vibram outersole delivers durability and traction, showing what makes it an industry-wide trail solution. Trail runners seeking the protection of an armored vehicle that can handle tough trails should consider the Release. If this is an indication of what’s coming from Patagonia, you’d be wise to keep an eye out for its future models, too. “My foot feels snug and secure. They are comfortable and I haven’t developed any blistering or hot spots. Solid shoe with good cushioning— very protective, but not overly stiff. A little heavy, but they really handle my trail running needs.” RUGGED TRAIL Sizes: men 7–12,13,14; women 5–10,11 Weight: 15.9 oz. (men’s 11); 13.6 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics to very mild overpronation
CREGG WEINMANN is the Running Network LLC’s footwear reviewer. He tests trail shoes in the foothills of California’s Sierra Nevada mountains along with a cadre of trail enthusiasts who have trail racing experience all over the west. His favorite trail racing distance is 10 miles. He can be reached via e-mail at shuz2run@lightspeed.net. Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.
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Allyson Felix, Los Angeles
—continued— 2009 USA OUTDOOR TRACK & FIELD CHAMPIONSHIPS June 25-28, Eugene, Oregon WORLD CHAMPIONSHIP TEAM SELECTIONS California Residents & Athletes with California Ties COMPILED BY MARK WINITZ PHOTOGRAPHS BY VICTOR SAILER, WWW.PHOTORUN.NET Bold = Athletes currently residing in CA. * = Athletes who made U.S. team for IAAF World Championships in Berlin Athletes placing in the top five in their event finals are shown. WOMEN 100m 1. Carmelita Jeter* (Gardena), Nike, 10.78 w3.3 (Cal State Dominguez Hills). 200m 1. Allyson Felix* (Los Angeles), adidas, 22.02 w3.2 (LA Baptist HS ’03); 4. Charonda Williams* (Richmond), Arizona State, 22.39 w3.2 (Laney CC ’07, Richmond HS ’05). 400m 4. Natasha Hastings (Los Angeles), Nike, 50.89. 800m 4. Maggie Vessey* (Soquel), unattached, 2:01.19 (Cal Poly SLO ’05. Soquel HS ’01). 1500m 1. Shannon Rowbury* (San Francisco), Nike, 4:05.07 (Sacred Heart Cathedral Prep ’02); 3. Anna Willard* (Mammoth Lakes),
KIM KRIENER, Fresno
Nike, 4:07.70. 3000m Steeplechase 2. Anna Willard (Mammoth Lakes), Nike, 9:35.01. 5000m 2. Jennifer Rhines* (Mammoth Lakes), adidas, 15:26.92. 10,000m 4. Magdalena Lewy Boulet (Oakland), Saucony, 32:20.45 (Cal-Berkeley, ’97). 100m Hurdles Michelle Perry* (Santa Clarita), Did not compete, IAAF wildcard as defending world champion; 1. Dawn Harper* (Marina Del Rey), Nike, 12.36 w2.2 (UCLA ’06); 2. Virginia “Ginnie” Powell* (Los Angeles), Nike, 12.47 w2.2 (USC ’06). 400m Hurdles 1. Lashinda Demus* (Palmdale), Nike, 53.78 (Woodrow Wilson HS-Long Beach, ’01); 2. Sheena Tosta* (Chula Vista), Nike, 54.45 (UCLA ’05); 4. Ebony Collins (Los Angeles), unattached, 55.64 (West Los Angeles JC, ’08, Locke HS-Los Angeles ’07); 5. Nicole Leach (Philadelphia, PA), 55.72 (UCLA, ’09). High Jump 1. Chaunte Howard* (Snellville, GA). Nike, 1.95m/6-04.75 (Templeton, CA native, J.W. North HSRiverside ’02); 2. Amy Acuff* (Isleton), ASICS, 1.95m/ 6-04.75 (UCLA ’97); 3. Sharon Day* (Costa Mesa), ASICS, 1.95m/6-04.75 (Cal Poly SLO ’07, Costa Mesa HS ’03). Pole Vault 2. Chelsea Johnson* (Atascadero), Nike, 4.60m/15-01.00 (UCLA ’06, Atascadero HS ’02); 3. Stacy Dragila* (Chula Vista), Nike,4.55m/14-11.00 (Placer HS-Auburn ’90). Long Jump 2. Brianna Glenn* (Chula Vista), unattached, 6.82m/22-04.50 w3.5 (La Mirada HS ’98); 4.Grace Upshaw (Chula Vista), Nike, 6.77m/22-02.50 w2.8 (Acalanes HS ’93, Cal ’97); 5. Akiba McKinney (Spring Valley), unattached, 6.68m/2111.00 w3.6 (Monte Vista HS-Spring Valley ’97) Triple Jump 2. Erica McLain* (Menlo Park), Nike, 13.91m/4507.75 w2.8 (Stanford ’08). Shot Put 2. Jillian
Camarena* (Tucson, AZ), New York AC, 7.94m/58-10.25 (Woodland HS ’00, Stanford ’04); 3. Kristin Heaston* (Opelika, AL), Nike, 17.88m/58-08.00 (Walnut Creek native, Ygnacio Valley HS ’93, Diablo Valley College ’94, Cal ’99) Discus Throw 1. Stephanie Brown Trafton* (Galt), Nike, 64.25m/ 210-09 (San Luis Obispo native, Arroyo Grande HS, Cal Poly SLO ’03); 3. Rebecca Breisch* (Chula Vista), unattached, 62.08m/203-8; 4. Summer Pierson (Phoenix, AZ), unattached, 6.88m/1990 (Stanford Univ,. ’00); 5. Suzy Powell-Roos (Modesto), Asics, 60.29m/197-10. Hammer Throw 1 Jessica Cosby* (Mission Hills), Nike, 72.04m/236-04 (Grover Cleveland HS-Reseda ’00, UCLA ’05); 4. Britney Henry (San Diego), unattached, 66.60m/218-06. Javelin Throw 3. Kim Kreiner (Fresno), Nike, 58.00m/190-03. Heptathlon 2. Sharon Day * (San Luis Obispo), ASICS, 6,177 (Costa Mesa HS ’02, Cal Poly San Luis Obispo ’07). ALSO ANNOUNCED FOR THE U.S. TEAM AT THE WORLD CHAMPIONSHIPS: Men’s 4x100m Relay Pool Shawn Crawford* (Los Angeles). Men’s 4x400m Relay Pool Lionel Larry* (Compton), David Neville* (Valencia), Kerron Clement* (Los Angeles). Women’s 4x100m Relay Pool Carmelita Jeter* (Inglewood), Shalonda Soloman* (Inglewood), Charonda Willliams* (Richmond), Allyson Felix* (Los Angeles). Women’s 4x400m Relay Pool Natasha Hastings* (Los Angeles), Lashinda Demus* (Palmdale), Allyson Felix (Los Angeles). Men’s Marathon Dan Browne* (San Diego). L
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Track & Field continued from page 33 includes many-times world champion Nolan Shaheed of Pasadena, now 60, OnoderaLeonard, 87-year-old long jump and triple jump star Tom Patsalis of Pasadena, Terrance Spann, M35, who ran 48.55 in the 400m at National, Lisa Valle, W40 national steeplechase champion who has a great shot at medaling, and men’s 50–54 discus star Ralph Fruguglietti of Bakersfield.
Masters Track & Field Champs Oshkosh, WI; July 9–12 BY MIKE TIPPING Propelled by two of its oldest stars, So Cal Track Club successfully defended its team title at the USA Track & Field Masters National Outdoor Championships, July 9-12 in Oshkosh, WI. Leland McPhie, 95, of San Diego won seven field events, setting two American agegroup records (shot put and triple jump) and equaling the age-group world record in the long jump. Sumi Onodera Leonard, 81, of Huntington Beach, won her division of the 100 meters, 200, 400 and 800. Under the direction of Mark Cleary, So Cal Track Club has won seven of the 10 team
titles since team scoring was introduced in the Masters indoor and outdoor championships, compiled 573 points, outdistancing runner-up Mass Velocity TC, with 225 points. Atlanta Track Club finished third (202 points), followed by the Southern California Striders (198). Golden West Athletics tied for seventh, with 123 points. Other multiple medal winners for So Cal included Kevin Gobble, Tiffany Rector, Jolene Steigerwalt, Carl Acosta, Chris Pittman, Lisa Valle, Alfy Pettes, Debbie Lee, Terry Pliner, Tom Patsalis, Sanya Syrstad, Jerry Harwood, Kirk Bentz, Dena Birade, David Parke and Khara Davis. A squad of about 18 So Cal athletes will represent the United States at the World Masters Athletics Championships, beginning July 28 in Lahti, Finland. The contingent
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2009 World Masters Athletics Championships Team USA Roster–CA and N Nevada Residents Carlos Acosta, N Hollywood; Larry Barnum, Reno; Jorge Birnbaum, Manhattan Beach; Ed Burke, Los Gatos; Richard Campbell, Orange; Mark Cleary, Rancho Santa Margarita; Linda Cohn, Northridge; Sylvester Coons, Reno; Birgit Dean, Monrovia; Ralph Fruguglietti, Shafter; Arnie Gaynor, Palm Desert; Barry Givens, Irvine; Rita Hanscom, San Diego; Peter Hlavin, Trabuco Canyon; Richard Hotchkiss, Grass Valley; Bobbie Howard, Rancho Santa Margarita; Frederick Johnston, Pleasanton; Steve Kemp, Campbell; Lisa Kinimaka, San Francisco; Gunnar Linde, Venice; Grace Moremen, Claremont; William Moremen, Claremont; Sumi Onodera-Leonard, Huntington Beach; John Parks, Lincoln; Tom Patsalis, Alhambra; Bob Powers, Santa Cruz; Rick Pruett, Vallejo; Dick Richards, Encinitas; Franklin Ruona, Novato; Jan Ruona, Novato; Brian Sax, Pasadena; Nolan Shaheed, Pasadena; John Spriggs, El Cerrito; Jolene Steigerwalt, San Diego; Kenneth Stone, La Mesa; Juris Terauds, Olivenhain; Athanasia Thomas, Los Alamitos; Ramsay Thomas, Lafayette; Lorna Thomson, San Francisco; Joy Upshaw-Margerum, Los Altos Hills; Johnnye Valien, Los Angeles; Robert VanCleve, Reno; Thomas Van Zandt, Redondo Beach; Caren Ware, Twin Peaks; Don Weeks, Newbury Park; Thaddeus Wilson, Oxnard. L
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Cross Country Shoes
by Cregg Weinmann
For our annual Cross Country Shoe Review, we’ve examined and tested eight new or updated models. Despite their lowprofile design, cross country shoes provide protective cushioning and traction on varying terrain. The subtle differences in fit from one brand or model to the next allow most runners to find a racing shoe best suited for their particular foot type. Two factors should influence your selection of a cross country racing shoe: how well it fits you and how it feels when you run in it. Cross country racing shoes are more alike than they are different, but we can’t emphasize enough that the differences in fit and cushioning are crucial to individual comfort and performance. Discovering mid-race that model X doesn’t quite work for you is not a positive experience. Spend a little time in your racing shoes before the actual race, since the low profile of the shoe coupled with the intense effort of racing can be tough on your soft tissue if you haven’t prepared well. Fit issues being equal, choose between spikes or spikeless models based on the racing surfaces you’ll encounter over the course of your season. Cross country spikes are slightly better than spikeless shoes at gripping muddy or soggy ground, but they are limited to use on all-natural courses and are not allowed for high school use in California. In the muck, spikeless models work almost as well as spikes and they also manage pavement, sidewalks, and rocky surfaces. In addition, they work well on indoor or outdoor tracks.
adidas adiZero Belligerence
ASICS Dirt Dog/Diva 3
The original Belligerence had a bit of an “old school” appearance, looking a bit like an adidas model from a generation ago. This season’s update takes its design cue from the Japanese character “Kizuna” which is on the sole of the shoe and denotes a blending of family-like unity and teamwork. Like the original, the upper opens only on the lateral side without a traditional tongue, lending more medial support than a standard opening. An elastic strap inside the midfoot enhances the fit and adds to the support provided by the HF-welded overlays. The midsole and six-spike outersole have been retained from last season, and its rubbery lugs are highly effective on natural surfaces.
The successful Dirt Dog and Dirt Diva have been updated with some minor touches that leave their strengths perfectly in place. The secondround version tried to straddle the spike/spikeless question by including flower-shaped, rubbery, screw-in lugs. The Dog/Diva 3 uses a more traditional, metal-spiked platform aimed more to the cross country traditionalist and all-natural courses. The full-length DuraSponge outersole and CM-EVA midsole are the same as before with 6 spike wells to optimize traction. The upper continues to rely on the thin mesh layer for drainage in wet or sloppy conditions, while keeping the shoe light.
“Very snug fit, conformed to my foot perfectly. Never any slippage or problems with traction at all. Just enough cush for cross country, and they were also great on the track.” $90 SPIKE Weight: Men 7.4 oz. (size 11) w/ 6 spikes Fit: snug heel, glove-like toe box
“Good, secure fit. Great traction with plenty of cushion.” $75 SPIKE Weight: Men 7.6 oz. (size 11) w/ 6 spikes; Women 6.2 oz. (size 8) w/ 6 spikes Fit: snug heel, supported, open toe box
Brooks Mach 11
Mizuno Wave Kaze 5
Though not really capable of traveling faster than 8,000 miles per hour, the Mach 11 is certainly capable of a fleet 8,000 meters. The midsole and outersole continue with the proven, effective design that has worked so well for five rounds of Brooks cross country shoes. As with recent models, the upper is well supported by HF-welded midfoot overlays, but leaves a little room in the forefoot for the toes to spread a bit. The combination of good support from the upper, generous cushioning underfoot, and traction on the bottom make the Mach 11 a good value.
The primary changes in each of the previous four Kaze updates have come in the upper. The outersole and Wave plate have been consistent and unique elements in each model, providing good cushioning, traction, and flexibility. The Kaze 5 features the same level of ventilation with open airmesh. The overlays have been repositioned with a little less in the heel and toe, a little more in the midfoot, slightly improving support, but at a tiny weight increase. The net result is a shoe that offers good traction, a supportive upper, and cushioning suited to the changing surfaces of cross country racing.
“Extremely snug around the heel, but the toe box feels roomier. Handled every type of terrain I came across. Good grip up and down hills, race after race.” $60 SPIKELESS/$65 SPIKE Weight: Men 7.4 oz. (size 11) spikeless, 7.9 oz. (size 11) w/ 6 spikes; Women 6.1 oz. (size 8) spikeless, 6.5 oz. (size 8) w/ 6 spikes Fit: snug heel and midfoot, close-fitting, open toe box
“The fit was great. I liked how they hugged the foot well but didn’t pinch my toes. They have a bouncy feel, good flexibility, and great grip, which I like.” $80 SPIKELESS/SPIKE Weight: Men 9.2 oz. (size 11) spikeless, 9.9 oz. (size 11) w/ 6 spikes; Women 7.5 oz. (size 8) spikeless, 8.0 oz. (size 8) w/ 6 spikes Fit: snug heel and midfoot; close-fitting, open toe box
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MAKE YOUR MARK. Northeast Regional November 28, 2009 Sunken Meadow State Park Kings Park, Long Island, NY CT, DE, MA, ME, MD, NH, NJ, NY, PA, RI, VT, WA, DC National Finals December 12. 2009 Balboa Park, Morley Field San Diego, CA South Regional November 28, 2009 McAlpine Greenway Park Charlotte, NC AL, AR, FL, GA, KY, LA, MS, NC, OK, Puerto Rico, SC, TN, TX, US Virgin Islands, VA, WV
West Regional December 5, 2009 Mt. San Antonio College Walnut, CA AK, AZ, CA, HI, ID, MT, NM, NV, OR, UT, WA, WY, US Overseas Military Installations
Midwest Regional November 28, 2009 University of Wisconsin-Parkside Kenosha, WI CO, IA, IL, IN, KS, MI, MN, MO, NE, ND, OH, SD, WI
BEGINNING SEPTEMBER 1ST, ENTRY FORMS WILL BE AVAILABLE AT SELECT FOOT LOCKER LOCATIONS FOR A LIMITED TIME. TO REGISTER, OR MORE INFORMATION, CALL 212-720-4435 OR VISIT FOOTLOCKERCC.COM
BE A PART OF IT.
Become a friend of the Foot Locker Cross Country Championships on Facebook.
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New Balance RX506
Nike Zoom Forever XC 2
The new RX506 is designed to provide great traction, responsiveness, and enough cushioning to protect the racing foot. Built on the same last as the RX505, it diverges from previous New Balance cross country models in its top flight elements. The upper is airmesh with minimized overlays that wrap the arch for support and work with the N-lock webbing to secure the foot, and the interior has a nice, barefoot feel. The midsole is a responsive layer of CM-EVA, with a 3/4-length thermoplastic spikeplate and four spike wells. The outersole is rubber with an assortment of ridges and lugs to improve traction. Overall, the RX506 is an excellent value.
The Zoom Forever XC updates the spiked version of Nike’s ultra lightweight cross country racer. The most technical aspects of the shoe in the midsole and outersole—Zoom Air bag, CM-EVA, Pebax spikeplate, fulllength TPU protective plate, and a matrix of rubber lugs—have been retained. The upper now features a minimal mesh with few overlays, offering great drainage. It fits well and has a good barefoot feel inside, thanks to the sueded arch and tongue. The low profile, lug shape and placement, and flexibility of the TPU plate make for a nimble shoe.
“They are very snug and fit like a glove, so good you feel like you are not wearing any shoes at all. Good cushioning, but excellent traction, after all, they are spikes.” $55 SPIKE Weight: Men 8.2 oz. (size 11) w/ 4 spikes; Women 6.6 oz. (size 8) w/ 4 spikes Fit: snug heel and midfoot; close-fitting, open toe box
“Great fit! Hugs my foot like a loving mother. For so light a shoe, it offers good protection and cushioning —and great traction!”
$90 SPIKE Weight: Men 6.3 oz. (size 11) w/ 4 spikes Fit: snug heel, glove-like toe box
Puma Complete Ngong III
Saucony Kilkenny 3
The Ngong, named for hills of the Rift Valley outside Nairobi, Kenya, has represented the best in Puma cross country shoes. This update merges the Ngong spike with the Cortlandt spike/spikeless models. The midsole and outersole from the Cortlandt have been employed here for its combination of traction and cushioning which work well on a variety of surfaces. The spikeless version even does a good job on the roads. The new upper is airmesh with overlays to support the midfoot. Inside, you’ll find the plushest barefoot feel of all the shoes in this review.
Named in a nod to Irish enthusiasm for the sport of cross country, the updated Kilkenny continues to provide quality performance. Its fit and low profile give the shoe a slipper-like quality. The upper is a blend of closed but still breathable mesh and minimal overlays, with a sueded interior for a comfortable feel even if you race without socks. The midsole is the same low-profile, responsive CM-EVA as before, as is the effectively lugged outersole. The flexibility, fit, cushioning, and traction make the Kilkenny 3 an excellent choice for all cross country courses.
“Super fit and very comfortable, even barefoot. Worked great on trail, road, grass, you name it.” $60 SPIKELESS/$65 SPIKE Weight: Men 8.4 oz. (size 11) spikeless, 8.9 oz. (size 11) w/ 6 spikes; Women 6.9 oz. (size 8) spikeless, 7.3 oz. (size 8) w/ 6 spikes Fit: snug heel and midfoot, glove-like toe box
“These shoes were the perfect size and were really snug. It was great on any kind of terrain. I think the weight was the best part about the shoe: it was perfect for a [racing] flat.” $60 SPIKELESS/$65 SPIKE Weight: Men 7.2 oz (size 11) spikeless, 7.6 oz. (size 11) w/ 6 spikes; Women 5.9 oz. (size 8) spikeless, 6.3 oz. (size 8) w/ 6 spikes Fit: snug heel and midfoot, glove-like toe box
CREGG WEINMANN is the Running Network LLC’s footwear reviewer. He has coached cross country for over 25 years at the age group, high school, and university levels and beyond. He can be reached via e-mail at shuz2run@lightspeed.net. Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.
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Long Distance Running Pacific Association Distance Championship Round-Up BY MARK WINITZ Shriners Summer Solstice 8K Pacific Association/USATF Championship June 20; Sacramento Austin Ramos and Theresa McWalters—two runners with Northern California roots—are back in town. Top PA/USATF road Grand Prix circuit runners discovered this fact shortly after they crossed the finish line at the 11th Annual Shriners Summer Solstice 8K on a relatively cool Sacramento morning that was punctuated by periodic gusty winds. Ramos, 24, conspicuously announced his presence by thumping a fair crew of PA/USATF men, including steadily consistent Sergio Reyes, the 2008 PA/USATF double long/short open men’s Grand Prix road race champion. And Ramos—a graduate of Sacramento’s Jesuit High School and coach Walt Lang’s storied running programs—notched his first PA/USATF victory. He did it on his hometown turf. After graduating from Jesuit in 2002, where he was a standout cross country runner and ran 9:00.31 for 3200 meters on the track, Ramos attended UCLA. At UCLA, he was a 3time All-American in cross country and track, set a 3000m school record (7:55.6) indoors, and earned All-Academic honors. Outdoors, he scored 13:51 (5000m) and 29:12 (10,000m) PRs for the Bruins. Following college graduation last year, Ramos moved to San Francisco where he works as an investment banker. Now he’s back, geographically and physically, on the NorCal running scene. At Shriners, Ramos banked on his trackhoned finishing speed. The Transports adidas athlete was content to stick in a large, early lead pack on the fast, tree-shaded loop course that includes mile-long straights for the third and fourth miles. Chico’s Patrick Boivin led the casual, chatty group through miles 2 and 3 in 4:55 and 4:57, respectively. Following a 180-
degree turn at mile 3, Reyes injected a move that Ramos and Duncan Weru covered. “I took my turn trying to fake everyone out like I was really in shape, but I was really burning,” admitted Reyes, who had taken some R&R time from training after winning the Flying Pig Marathon in Cincinnati in 2:20:37 on May 3. With about a mile remaining, Ramos pressed the pace, dropping Reyes, and then Weru a quarter-mile later. “I wasn’t feeling my best that day,” Ramos said. “So I decided that if I was in a lot of pain, I was going to make sure that everyone else was at the same level with 300 or 400 meters to go.” Ramos prematurely anticipated the finish line and kicked as he rounded each of the last three turns over the last half-mile. But he proceeded to victory, breaking the tape in 24:24. Reyes passed Weru in the closing stages and grabbed second in 24:34. Weru was third in 24:40. “Unfortunately-but-fortunately I misjudged the finish line three times, putting in big kicks,” said Ramos. “I think that’s why I established the [finishing] gap. I’m very excited about the win. I really didn’t consider myself the favorite, especially with Sergio. He’s a great runner.” Reyes led the ASICS Aggies to the PA/USATF open men’s team victory. Women’s winner Theresa McWalters is a San Francisco native where her parents chose independent study for her rather than public high school. Rather than competing as a prep, she ran with the S.F.-based Impala Racing Team and was nurtured by coach Tony Coffey. She then attended Stanford University where she was captain of the track and cross country teams, a six-time All-American and six-time All-Academic, and graduated in 2008. McWalters competed in the ’08 U.S. Olympic Track & Field Trials, qualified for the 5000m final with a 15:49 (a PR) in the preliminary race, and finished 15th in the final. Then McWalters moved east where she’s studying architecture as a grad student at Harvard University. But McWalters keeps coming back to the
2009 Pacific Association USATF Road Race Grand Prix Schedule Date 10/18 11/8 11/26 12/6 12/13
Event Humboldt Half Marathon Clarksburg 30K Synaptics 5K California International Marathon Christmas Relays
Division Long Long Short, open individual only Long Team only
Points 1.5 2.0 2.0 2.0 1.0 or 2.0
Detail (4) (3) (3) (3)
Detail: (1) Subject to a resolution satisfactory to race management of the headphone issue; (2) Pending bid and acceptance by the LDR executive committee; (3) Pending satisfactory bid; (4) Pending correction of prize money in bid.
San Francisco Bay Area. Last winter, she competed in a tough women’s field at the Turkey Trot PA/USATF 5K Championship in San Jose, and flew back to Connecticut with her first PA/USATF road championship victory. She came back to the S.F. Bay Area again last June to work a summer internship at Pfau Long Architecture in San Francisco—and run some local races. After placing second at last May’s Marin Memorial Day 10K, McWalters now has two PA road victories. She was in a class by herself at Shriners. Her 27:03 was the second fastest women’s time in the 11-year history of the race. (Magdalena Lewy Boulet holds the current course and race record of 26:53 set in ’07.) No woman was close to McWalters. “I noticed McWalters right away in the first mile, and she was moving fast,” said Heather Gibson, her closest chaser. “I figured she might get tired and slow down after another 3 or 4 miles, but at the 3 1/2-mile mark, she was still way out there.” Said McWalters: “I had a lot of guys around, helping me. I picked some guys to chase, catch up to, and sort of draft behind. I really didn’t know what to expect because I’m not really familiar that much with the PA/USATF circuit. I was surprised that Heather wasn’t closer because she’s a formidable competitor, and I assumed there would be a race between us.” Actually, Gibson had driven almost 10 hours overnight to the race from her new residence in Santa Barbara. Gibson finished 20 seconds behind McWalters in 28:17. Lauren Weaver (nee Williams), 24, of Sacramento, who was competing in her first PA/USATF road Grand Prix race, was third in 28:34. Weaver will be a Californian to watch down the road (and track). The Nashville native recently moved to Sacramento from Tennessee where she competed in cross country and track at Belmont University. Her 15:55 5K PR at Stanford’s Payton Jordan Invitational meet last spring qualified her for the USA Outdoor Track & Field Championships in Eugene. “My coach [Scott Abbott at Sacramento State University] and I decided to do the race 2 days beforehand just for fun and to get a tempo run in before [the USA Outdoor Championships],” Weaver said. “I was pretty relaxed, but it was difficult to race and not go all out. I pretty much ran the time I wanted. I haven’t done that many road races and it was fun.” The PA/USATF open women’s team title went to McWalters’ Impala Racing Team. Continued on page 40.
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LDR continued from page 39 Southern California USATF Road Running Grand Prix Update FROM WAYNE JONESS OPEN CHAIR Brentwood 10K June 7; Brentwood The customary Southern California “June Gloom” marine layer magically gave way to a warm, sunny Sunday morning as members of Southern California USA Track & Field raced for points in the 2009 Road Running Grand Prix at the Brentwood 10K. Southern California USATF members took top honors in the popular Los Angeles race—the third race in the inaugural seven-race Grand Prix Road Running Series. The firstplace women’s finisher was Mary Akor with a time of 35:17. Akor also won the 2008 Southern California USATF Half-Marathon Championship at the International City Bank race in Long Beach last October. She was pleased with her winning time, noting that she was using the Brentwood 10K as a tune-up race for the June 20th Grandma’s Marathon in Duluth, MN. After winning Brentwood, Akor did go on to claim her third consecutive win at Brentwood 10K Action: left overall Grand Prix leader Eulogio Rodriquez right women’s winner Mary Akor.
Mark Winitz welcomes your comments and contributions for this column. Contact him at 650.948.0618 telephone or via e-mail at winitz@earthlink.net. Mark has written for CTRN since the mid-1980s and has been running, writing about running, and organizing programs for runners for 30 years. He is a longtime activist within USATF. He also assists road racing events through his company, Win It!z Sports Public Relations and Promotions in Los Altos. 40 c t & r n • s e p t e m b e r – o c t o b e r 2 0 0 9
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Grandma’s Marathon with a time of 2:36:51. The second- and third-place women’s finishers at Brentwood were Erika Aklufi (36:12) and Tania Fischer (36:55), both members of The Janes Elite Racing Team. Every member of The Janes who raced on Sunday placed among the top three finishers in their respective 5-year age group, including Sissel Berntsen-Heber, chair of the Southern California USATF Masters Road Running Committee. Team competition in the 2009 Road Running Grand Prix has been spirited and The Janes managed to edge out Team Runners High by just one point for the highest single club score: 4,148 points to the 4,147 points that Team Runners High scored at the Coaster 5K in March! Barely a month after a runaway win at the OC Marathon, Eulogio Rodriguez battled it out with fellow USATF runner Peter Magill for first place in the men’s division. Rodriguez ran in tandem with Magill for most of the race, then pulled away at the finish for a 15-second victory in 31:48. Rodriguez competed in the first three Grand Prix races, each time scoring well into nationally-ranked mid-800 point range. He currently holds the overall lead in men’s Grand Prix points. Magill, however, is Rodriguez’ senior by 22 years, making his age-graded score an incredible 935 points. The only other Grand Prix runner to reach the 900-point level is Jimmy Grabow, who won the Coaster Run 5K in 14:16.
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A number of fine performances came from the masters ranks. South Pasadena’s Peter Magill, age 48, thrashed the usual talented group of PA masters men by placing 10th overall in 24:24 and finishing a half-minute ahead of his closest masters rival. Magill produced a blistering age-graded performance of 95.6%, tops of the day. “I came into the race hoping to challenge Bill Rogers’ 45–49 age group record of 24:41,” Magill said. “But after a dismal spring for me, 24:57 is a real confidence-builder. And the excitement of a Pacific Association race really dwarfs what we have in Southern California.” Among Pacific Association masters men, Chris Schille ran down a mid-race, 3-mile surge by Mike Livingston and captured the PA men’s 40-plus title in 26:23. Midori Sperandeo, coming off a sweet masters women’s victory at ING Bay to Breakers, captured the masters women’s title in 28:39. “I didn’t really expect to get in the top three because I knew some good gals were going to be here,” Sperandeo said. “I had some stomach issues in the fourth mile, which ruined my pace. But I’m happy with my time. It was about 9 seconds off my [all-time] personal best, which is always nice when you’re nearly 43.” In other age-group ranks, Barbara Miller and Tom Bernhard ran particularly noteworthy races. Miller, 69, who holds a half-dozen USATF records at various distances in her age group, finished in 38:54 (92.7% age-graded). Bernhard, 57, ran 27:47 (92.5% age-graded). “The PA Senior division has to be the best in the country, so this win is very special,” Bernhard commented. “I’m just 3 weeks short of my 58th birthday, and I’m almost in the best shape of my life.” There were 603 finishers in the 8K race and 327 in the accompanying 5K run/walk. $2,900 in prize money was awarded to top PA/USATF individuals and teams. The event was staged at Sacramento’s Shriners Hospital and presented by the Shriners and Fleet Feet Sports. For full results, visit www.pausatf.org.
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Santa Barbara Pix
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Start of the Semana Nautica 15K. Semana Nautica 15K July 4; Goleta On a beautiful 4th of July holiday weekend, Connor Mellon, 53:30, was the first USATF runner to cross the finish line and the second runner overall, at the 55th annual Semana Nautica 15K, held just north of Santa Barbara. Making a strong showing were local runners Scott Deardorff (M46) and Maggie Mason (F52), who took first place in both the overall USATF age-graded competition and the masters men’s and women’s divisions. Under perfect overcast running conditions provided by the coastal marine layer, Deardorff ’s age-graded score was 808 points, while Mason’s was 799 points. The 15K marked Mason’s and Deardorff ’s first entry to the inaugural 2009 Grand Prix series. Their high scores mark them as solid contenders for overall honors if they compete in the last three races to meet the four-race minimum for prizes and awards. As a member of the USATF club Santa Barbara Athletic Association, Mason must have felt at home on the beautiful course of tree-canopied gentle hills. But close behind her, point-wise, was Lydia Salinas of Track Club LA, who scored 798 points. While some runners favor one distance or event, Salinas has proven to be a remarkably
consistent competitor, scoring 798 points at the Coaster 5K, 796 points at the Brentwood 10K, and 798 points at the Semana Nautica 15K. Her current goal? “I just want to break 800!” she said with a laugh after the race results were posted. Salinas’ consistent scores also demonstrate the value of age-graded scoring, which enables the Grand Prix to easily compare runner’s results from different distances. One runner already guaranteed to be a finalist for 2009 honors is Rosalva Bonilla, the third-place age-graded finisher and the only runner to compete in each of the first four Grand Prix races this year. While struggling with a cold, her score of 779 points marked the first time the 2000 U.S. Olympic Marathon Trials participant has scored less than 800 points. As the current point leader in the Grand Prix standings, Rosalva has the luxury of aiming to improve her final score in the next three races. The Grand Prix scoring takes a runner’s best four age-graded time scores and ignores the lower ones. The well-organized, popular Santa Barbara–area race, directed by USATF member John Brennand, also featured age-graded scoring results posted immediately after the race. A quick look at USATF runners revealed quite a battle in the masters’ division, where second and third places went to Culver City residents Oliver Gallego (791 pts.) and Wayne Joness (747 pts.).
Gallego was also there to represent the Elite Health Track Club, and Joness represented Track Club LA, both of which had the minimum five finishers needed to participate in team scoring. Track Club LA has now completed three Grand Prix events and the Elite Health Track Club has completed two. While Team Runners High and The Janes Elite Racing have fielded teams in one race each with an astonishing average score of 829 for each team, they will have to compete in all the remaining Grand Prix races to catch up with Elite Health and Track Club LA in terms of overall points. Southern California USATF members will now get a 14-week break before the next Grand Prix Series race—the Run Forest Run 5K, to be held on Sunday, Oct. 11 as a part of the 25th annual Long Beach International City Bank Marathon and Half Marathon. The Grand Prix will then return to scenic Santa Barbara on Saturday, Nov. 7 for the Santa Barbara Half Marathon which serves as the 2009 Southern California USATF HalfMarathon Road Championship. The Grand Prix Series concludes with the Dana Point Turkey Trot, the 2009 Southern California USATF 10K Road Championship race on Thanksgiving Day, Nov. 26. Visit www.scagrandprix.org for current Grand Prix point standings. L
2009 Southern California Association USATF Road Running Grand Prix Schedule Date
Event Championship
Location
10/11
International City Bank 5K
Long Beach
11/7
Santa Barbara Half-Marathon Santa Barbara SCA Half-Marathon Championship
11/27
Dana Point Turkey Trot 10K SCA 10K Road Championship
Dana Point
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LDR continued from page 41 MIRACLES HAPPEN One Runner’s Journey Back to the Sport He Loves BY MARK WINITZ Journal Entry #5: August 2009 One of the most precious assets that humans have are our joints. Yet, joints are one of our most underrated and neglected body parts. As humans, our unique joint mechanics and loading distinguish us from animals, which are mostly (with the exception of primates) quadrupeds. We can stand on two feet, we can walk, and, when we’re properly trained, we can run long distances pretty fast. Particularly for athletes, joints often make the difference between lining up at the starting line raring to go or watching from the sidelines. Do runners seem to have a preponderance of joint injuries? Broken-down knees, complaining hips, sprained ankle, and aching backs? My experiences and observations in long distance running tell me yes. But in a high impact sport such as ours, can these joint afflictions be minimized? Can runners young and old take precautions to avoid joint problems? After 30-plus years of running and a total right hip replacement 2 years ago at age 57, I decided to find out the answer. I figure that if miracles are going to happen (perhaps, a return to running for me), I might as well nudge them along by equipping myself with basic knowledge. So I wrote a story for Running Times magazine on the subject of joint care for runners. Thanks to Running Times for allowing me to duplicate much of that story here. Any runner is wise to adopt a program that fosters long-term joint health. Many masters runners don’t consider a joint preservation strategy until they’ve suffered significant joint degeneration or injury. Younger runners also need to pay attention to their joints. Why? Long distance running requires a repetitive motion in one direction—forward. Unless you have no structural imbalances, your running biomechanics are perfect, and you always run on surfaces that minimize wear-and-tear, you’re a candidate for joint issues. Joints, like other body parts, wear out. In runners, joint problems are most frequent in the hips, knees, spine, ankles, and big toes. Even if you’re the rare biomechanically perfect runner, you’re not immune. Osteoarthritis (degenerative joint disease) is the leading cause of disability in the U.S., and it has a large hereditary component. Plus, sports injuries can contribute to the development and This article is not intended to provide medical or rehabilitative advice of any sort. Please consult with your doctors and physical therapists about your own medical situation.
aggravation of osteoarthritis in many athletes. Studies conducted by medical researchers at the Stanford University School of Medicine suggest that long distance running does not increase the risk of osteoarthritis of the knees and hips in healthy long distance runners. Running may even have a protective effect against joint degeneration. But researchers admit that more studies on larger populations are required to confirm this. Meanwhile, over 600,000 total hip and total knee replacement surgeries are conducted in the U.S. each year and that number is steadily rising. Expect more runners to confront worn-out joints as the baby boom generation ages. How can you minimize this wear and tear? For advice, I consulted three prominent doctors in the running world: Walter Bortz, M.D., David Martin, Ph.D., and Amol Saxena, D.P.M. Here are their tips. •Train appropriately and maintain proper weight. “The key word is ‘appropriate,’ ” says Dr. Walter Bortz, an expert on aging and longevity at Stanford University School of Medicine, whose research focuses on the importance of physical exercise. “When the compressive forces are right in amount and direction, then the molecules across a joint are stimulated. That’s a healthy joint. But when they’re torqued or overburdened with obesity, then the molecules start fraying and that leads to arthritis.” How much can you run and feel assured that you’re maintaining healthy joints? That largely depend on the individual. “The two important characteristics of runners who improve are genetics and training,” says Dr. David Martin, a renowned exercise physiologist at Georgia State University who works with elite runners and coaches. “Some people aren’t given perfect biomechanical systems so they don’t have as much room for error in training.” •Avoid cambered surfaces. As much as possible, get off the roads. On cambered (arched) roads, one leg falls farther than the other. Instead, train on dirt trails. Find a track, but run clockwise in the outside lane on your warm-up and cool-down so you’re not continually making turns in the same direction. If you must run on asphalt, choose lightly cambered roads. Avoid running on cement surfaces like the plague. •Wear well-constructed, cushioned training shoes. Martin says that two-time Olympic 1500m Gold medalist Sebastian Coe wore very heavy, cushioned shoes in training which, he says, provide a softer landing and develop very strong legs. Like Coe, reserve your lightweight flats for races and then “run with the wind,” Martin advises. Dr. Amol Saxena, a podiatrist in the Sports Medicine Department of the Palo Alto Medical Foundation, provides a word of caution. He says that if you have a family history of medial (inside) knee arthritis, or if you’re bow-legged,
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avoid motion control shoes and orthotics that are designed to control pronation. They contribute to wearing out the medial knee joint, he maintains. Orthotics, however, prescribed by a podiatrist after careful medical evaluation, can be helpful for many runners to decrease pain and increase stability in unstable joints. “I also encourage people who don’t have foot problems to walk around the house, or even do some exercise, in bare feet,” says Saxena. “This provides a stronger platform so your muscles can absorb shock and support your joints better. In cultures where people go barefoot, in general there is less osteoarthritis.” •Maintain proper running form and cadence. A good running coach can help you with these essentials. In particular, avoid overstriding, which contributes to impact-related injuries. To prevent over-striding, strive for at least 160 foot strikes per minute (80 for each foot). Most elite runners have a strike rate of 180 or over. •Monitor speed/interval sessions. Emphasize quality rather than quantity. Running quickly means more joint stress. Incorporating adequate rest intervals allows the stability system for the joints—the muscles—to do their job. If you exhaust yourself, the bones absorb more of the stress, which can lead to injury. Avoid morning interval training sessions. •Cross train. Although running (training specificity) is fundamental, several times a week give yourself regular breaks from its weightbearing forces. Swimming, deep water running with a flotation belt, bicycling, and exercycling are all excellent. If you have access to an Alter G Anti-Gravity Treadmill™ (www.Alter-G.com), use it. A growing number of elite runners are incorporating this revolutionary tool into their regular training. If you consider these activities boring compared to running your favorite route on a sunny day, remind yourself that cross training may help extend the life of your joints and, consequently, your running career. •Incorporate weight and strength training. When done properly, strength and weight training help preserve bone density. Plus, it can improve muscle mass, strength, and balance, which may take pressure off of your joints. Consider adopting a whole-body strengthening routine. Don’t neglect your trunk muscles. Include lower-body weight training exercises (squats, lunges, hamstring curls). •Stretch diligently. Long, supple muscles may also alleviate pressure and wear on your joints. Stretching is even more important as we age, when muscles and joints stiffen. What about yoga and Tai Chi? They’re excellent for flexibility and balance, but be careful with yoga. Certain yoga positions can aggravate joints, so find a good instructor who knows your medical history. •Know the signs of over-taxed joints. Obvious signs are joint pain accompanied by
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swelling. If you experience locking or catching of a joint, you should probably avoid impact activities. •Pay attention to all injuries. Seek appropriate medical intervention. Don’t minimize physical therapy following injuries. Many types of injuries can cause long-term structural or biomechanical imbalances and lead to joint degeneration that doesn’t become apparent until years later. •Eat right. Adequate, balanced nutrition is essential for healthy joints. Plus, some natural foods have anti-inflammatory properties that are beneficial for joints. These include berries and berry juices, soy products, some fruits and vegetables, canola and olive oils, green tea, and foods rich in Omega-3 fatty acids (wild salmon and other cold-water fish, walnuts, flax seed, etc.). What about supplements? In particular, there is medical evidence that glucosamine sulfate and chondroitin sulfate may inhibit and/or lesson the pain associated with osteoarthritis, but the conclusions are still mixed about their overall effectiveness. •Lobby your health care provider to develop preventive orthopedic programs. “There is no such thing as preventing arthritis in today’s modern medicine,” says Bortz. “It’s purely a
MUT News Pacific Association Women Lead Men to Fore in MUT Competition FROM HOLLIS LENDERKING As midsummer beckons with its heavy travel calendar of mountain ultras, a retrospective of the first 6 months of 2009 reveals a stack of results featuring especially dazzling performances by PA women in MUT competition. Atop the star-studded heap is Sausalito’s Chris
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biomechanical condition that should lend itself to testing. Medical professionals should be able to tell you whether in 10 years you’re going to get arthritis or not, but today we can’t.” Miracle Story of the Month John Mansoor, the longtime executive director of Pacific Association/USATF and the cofounder of California International Marathon, was once a very good runner. He attended Mira Loma High School (Carmichael) where he was a track star, and later Ohio State on a distancerunning scholarship. Then he turned into one of California’s top marathoners in the late ’70s and early ’80s with a 2:18:34 personal best. But a troublesome back forced him to quit running in the mid ’80s. Now 54, Mansoor’s aching back still won’t allow him to stand up for more than 10 minutes at a time or walk around the block without pain. That’s a hard pill to swallow for a man whose life is in running and track & field. But by some stroke of destiny (call it a miracle if you like), after 24 years of non-racing, Mansoor is once again a very good runner. Last June, he jumped into the Shriners 8K in Sacramento to try out his legs (and back), ran 30:25 (6:07/mi.), and placed 8th in the M50–54 age group. A month later, Mansoor Lundy, who earned the USA Mountain championship with her 56:17 finish at the Cranmore Hill Climb in North Conway, NH, on June 28. The race was staged on an approximately 12K course up and down the mountain (two loops), gaining a total of 2,400 feet. Lundy is a veteran Team USA Mountain runner, a scoring finisher on consecutive Goldmedalist American women’s teams in 2006 and 2007. She will compete in her fourth world championship race in Campodolcino, Italy, on Sept. 6. The event will be the 25th World Mountain championship. Closer to the friendly PA confines, the
Keith Facchino
left to right Beverley Anderson-Abbs, Mark Lantz, Erik Skaden all at WS 100
tested his endurance in the San Francisco Marathon’s 2nd Half Marathon. He placed second in the M50–59 age group with an excellent 1:24:42. Mansoor credits his return to running and racing to his athletes at Oak Ridge High School (El Dorado Hills) where he coaches track and cross country. They include his children Alex (who’s now in college) and Jacqueline. Mansoor carries a folding chair around with him at the track so he can sit rather than stand. But when he gets out of the chair, he runs. “My training has been mostly mileage with the high school kids that I coach, including my own children,” Mansoor said. “As they grew up and got faster, they’ve forced me to get faster to keep up with them.” L
Mark Winitz started this diary to chronicle his return to running following hip replacement surgery in January 2007 and a heart attack in May 2008. He named his diary Miracles Happen because he believes that somehow they do. You can contact Mark with your comments or your own stories at 650.948.0618 telephone, or via e-mail at winitz@earthlink.net. 2009 Ultra Grand Prix has yielded torrid times from both rookie and veteran women. Leading the novices is Oakland’s Caitlin Smith, 28, winner against a national-class field at Way Too Cool 50K in March, with a 4:12:20 finish. Even more impressive was her course-record 5:04:36 at Ohlone Wilderness 50K in May, one of the toughest 50Ks anywhere, and a result that hints at yet-unplumbed depths of talent as Smith forges ahead to future competition at longer distances. Indeed, sandwiched between the above results was Smith’s debut at 100K, a competitive third-place 9:18:27 on a rainy, sloppy MiWok course. Three-time defending PA Ultrarunner of the Year Beverley Anderson-Abbs leads the hottest competition in the Grand Prix— women’s masters—with her runner-up (first master) 4:17:15 at Cool, her open courserecord 4:58:25 at Silver State 50K, and her 19:53:14 third-place-female finish at Western States 100M. Abbs’ recent resume at Western States, consisting now of two seconds and two thirds, likely served as inspiration for her to yield no quarter to the eventual race winner, fellow 45year-old Coloradan Anita Ortiz, a veteran elite Mountain runner who has just moved up to ultra distances. Abbs and Ortiz appeared ready to blast each others’ quads into early submission, attacking the descents with seeming abandon, until Abbs’ series of falls in treacherous El Dorado Canyon (52 mi.) resulted in a broken Continued next page.
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MUT continued from page 43 toe, requiring pause for triage. Ortiz would win the race in 18:24:17, a time only 12 minutes removed from the event’s “gold standard,” an Ann Trason age-group record. American ultra women also glittered on the road, scoring a 1–4–5 team finish to take Gold at the World Cup 100K in Torhout, Belgium, on June 19. All three hail officially from the Pacific Northwest, although fourthplacer Devon Crosby-Helms has been a recent PA competitor and remains a frequent presence on the regional scene. She broke the 8-hour barrier for the first time with her 7:59:17, complementing Gold medalist Kami Semick’s (Bend, OR) 7:37:23. Semick, too, frequently competes locally, as with her “training” victory at April’s American River 50M, which she followed with her winning 9:07:02 at MiWok 100K (where she was two-time defending champion). Semick’s closest pursuer? The afore-
mentioned Anita Ortiz, prepping for Western States with a 9:10:53. A pair of former PA Ultrarunners of the Year, Mark Lantz and Jean Pommier, lead the most intriguing men’s Grand Prix competition of the season—again, in the masters division. These two have traded places in the standings all year, with Lantz taking the lead after his glittering 18:45:55 finish at Western States, ninth male overall and second master behind only the age-group record-shattering performance by Japan’s Tsuyoshi Kaburaki (16:52:06), second overall. Among the shorter races and the younger runners, San Francisco’s Chikara Omine, 26, has enjoyed an especially productive season thus far. His outstanding times—all of them age-group course-records—include 3:08:44 at Jed Smith 50K, 4:26:51 at Silver State 50K, and 6:15:41 at Quicksilver 50M.
SCA/USATF MUT REPORT–JUNE
Shadow of the Giants 33-Mile May 30; Fish Camp Shadow is run on the historic trails through the beautiful Alpine forests of the Western Sierra in the Sierra National Forest. The 50K run takes runners past 3000-year-old Giant Sequoias in the famous Nelder Grove. Elevation is 5,000 to 6,500 feet. There were 145 starters and 122 finishers.
FROM GARY HILLIARD & LORRAINE GERSITZ SCA MUT OPEN & MASTERS CHAIRS
Salomon Running has agreed to be the 2009 Southern California Ultra Runners Grand Prix Series shoe sponsor with the “Salomon Extreme Ultra Challenge” for 2009. As part of the Challenge, all age-group winners will receive a pair of Salomon XT trail running shoes at the end of 2009. Salomon has also pledged a pair of shoes for the overall male and female runners leading the Series at the 2009 half-way point (end of June 2009). Series director Gary Hilliard reports that as of June 9, 2009, the Southern California Ultra Runners Grand Prix Series membership is at 60 participants, with 16 runners registered as USATF members. The Southern California MUT chairs continue to promote USATF membership and look forward to being able to once again offer prize money to Series overall and age-group winners who are USATF members at the Southern California Association 50K and 50-mile Championships. Three Ultra Series races have taken place since the May 2009 MUT report: Bishop High Sierra Ultras May 16; Bishop These are high-altitude races with lots of climbing in the scenic foothills of the eastern Sierra Nevada. The course is mainly run on 4-wheel drive dirt roads with a couple of short sections of trail. Road conditions have changed over the years due to extreme dryness, very little maintenance, and frequent use by off-road vehicles, so there is more sand and exposed rock in some sections. There are very few trees, thus the race is exposed, dry, and high! Much of the 100K and 50-mile courses are above 7000' altitude. For complete results and RD write-up, see www.bhs50.com/
TOP FINISHERS: Men 1. Clark Zealand, 36,4:12:57; 2. Oswoldo Lopez, 37, 4:23:45; 3. Nathan Yanko, 27, 4:29:09. Women 1. Kelly Cronin, 32, 5:25:10; 2. Larissa Polischuk, 31, 5:30:41; 3. Audrey Gehlhausen, 25, 5:42:33. For complete results and RD write-up see www.bigbaztrailraces.com/09/50K-Shadow-May30.htm
San Diego 100-Mile Trail Run June 6; Descanso Runners had to contend with cold, wind, and some rain during the course of this year’s San Diego 100. The race consists of two 50-mile loops on fire roads and single track through the Cuyamaca Mountains and Pacific Crest Trail in the Pine Valley area. Women’s winner Suzanna Bon set a course record despite the bad weather. TOP FINISHERS: Men 1. Ben Hian, 40, 18:15:45; 2. Tom Nielsen, 49, 18:21:35; 3. Brian Krogmann, 31, 18:23:27. Women 1. Suzanna Bon, 44, 18:15:45; 2. Jane Larkindale, 34, 21:04:57; 3. Angela Shartel, 35, 21:17:55. For complete results see http://members.cox.net/sandiego100/2009Results.htm
Also of exceptional note was Bill Dodson’s Veterans age-group record 5:12:50 at Jed Smith 50K. Dodson is 74.
PA Fall Ultra Grand Prix Schedule Update Due to some administrative hurdles, there has been a late change to the fall Ultra Grand Prix schedule. The Sierra Nevada Double Marathon, scheduled for September 26, has returned to the circuit. The race will be staged in conjunction with a new 100K, which the LDR Committee expects will be included in the 2010 Grand Prix. This will provide a “safety valve” equivalent scoring opportunity for those many PA runners unable to enter the MiWok 100K; as with our two 100M races, only one finish will be tallied in the standings (if a runner competes in both, then the higher score). L and Annie Harvey had pledged ten cents for every mile run to the Megan Myers Foundation. In the end, they donated over $300 to the Foundation. Several runners raised individual funds for the foundation as well. TOP FINISHERS NG 24-HOUR: Men 1. Christian Burke, 42, 111 miles; 2. Greg Hardesty, 46, 104 miles; 3. Ed Ettinghausen, 46, 102 miles. Women 1. Mary Ntefidou, 38, 78 miles; 2. Bonnelle Murphy, 61, 77 miles; 3. Marie Boyd, 60, 75 miles. TOP FINISHERS NG 12-HOUR: Men 1. Chris Martinez, 37, 67 miles; 2. Charles Bauknecht, 35, 66 miles; 3. Mike Whalen, 54, 60 miles. Women 1. Lorraine Gersitz, 55, 57 miles; 2. Rita Pasiciel-Chalmers, 55, 51 miles; 3. Xy Weiss, 48, 50 miles. For complete results see: http://www.ultrabeasts.com/oldgoat/results/
43rd Mt. Wilson Trail Race May 23; Riverside This 8.6 mile course begins and ends on pavement. In between, it’s a dirt path no more than 3 feet wide. Elevation gain of more than 2,100 feet. Turnaround point is at Orchard Camp, 4.3 miles from race start. Much of the race is on the Mt. Wilson Trail, with occasional vertical dropoffs of several hundred feet. For complete results, see https://www.runraceresults.com/secure/ raceresults.cfm?ID=RCOK2009.
2009 Southern California Ultra Runners Grand Prix Series OTHER LOCAL MUT RACES COMPLETED Nanny Goat 12-Hour/24-Hour/100-Mile Race May 23–24; Riverside The Nanny Goat 12/24-Hour race took place on a one-mile dirt loop on a private horse ranch located in Riverside. The course was flat, the footing was good, and the trail was wide enough to allow easy passing. Support was never more than a half-mile away. RDs Steve
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9/19 9/27 11/30 12/07
Angeles Crest 100M Endurance Run Noble Canyon 50K Santa Barbara 9 Trails 35M Endurance Run High Desert 50K & 30K SCA 50K Trail Championship
A full list of races that are part of the Southern California Ultra Runners Grand Prix Series is on the web at socalultraseries.org. L
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Race Walking FROM PEDRO SANTONI, SCA USATF MASTERS RW CHAIR Racewalkers in Southern California benefitted greatly from the region’s notorious “June gloom,” which provided plenty of clouds and more-than-comfortable temperatures for the many races that filled the month’s calendar. 5K racewalks were held at the SCA Jim Bush Open Track & Field Championships, the California Senior Games (which also included a 10K on the roads), and at two masters track & field championships—the SCA’s and the Western Regionals. JULIA TOWNSEND Julia Townsend will begin her junior year this fall at Louisville High School in Woodland Hills. She steadily improved throughout 2009 and most recently traveled to Ypsilanti, MI in late June for the USATF Junior Olympics National Championships. Representing the Westlake Track Club, Julia took second place in the Intermediate Girls 3000m racewalk with a time 18:38.04, a personal best by 18 seconds.
Fastest among all competitors at these events were José Moncada and Margaret Ditchburn, who clocked 25:55:48 and 26:59:01, respectively, at the Jim Bush meet. They also took home for one year the traveling cups awarded at that race in honor of two longstanding contributors to our sport, Jim Hanley and Elaine Ward. Another notable performance was 81-year-old Bill Moremen’s 33:50 at the California Senior Games, a time that beat Jack Starr’s standing record of 34:08 set last year at the USATF Masters National Championships in Spokane. But rather than focus on the races for this issue, I decided to interview four SCA racewalkers who span the generations so readers might get to know a litle about them and their goals.
Margaret Ditchburn (left) and José Moncada holding their traveling cups at the Jim Bush Championships.
What kind of workouts do you do? I live in a hilly neighborhood, so I usually start off walking (fast) uphill about 2 miles, and then run back down; I then racewalk on the treadmill, where I try to hit 3K pace or slightly below. The treadmill is in the garage, so I keep the door open so that I don’t suffocate. And my neighbors make fun of me, but I don’t care.
distance of 1:45:13 at the 2009 Western Regional Championships, held in Santee.
Do you have any particular plan or strategy when you race? To always catch the athlete in front of me. I visualize a target in their back, and try to catch it by race’s end. Do you have any peculiar pre-race rituals? I get really nervous before a race, and because I usually know the other girls I compete against, we make fun of each other to break the tension.
Jim Townsend
How has your racing progressed this year? What do you hope the future holds for your racewalking career? I think I’ve come a long way since I started racing last fall (my first 3K in September was a 24:12). I’ve been going to lots of meets and I’ve tried to watch people and mimic them to improve my technique. Also, Jim Hanley has suggested that I become leaner (and so we have no chocolate at home!) My immediate goal is to keep improving and walk a sub-17 3K within the next year or so. What’s your favorite training location? I like to train in Las Flores Canyon (in the hills of Malibu, where I live), as well as on the treadmill. I often have better workouts on it than on the road because I can turn up the music on my iPod as loud as I want, and I use it as a motivator.
JOSÉ MONCADA Next up is José Moncada, who finished his sophomore year at Fullerton College. He returned to competitive racewalking last fall, put his sights on making the 20K U.S. team for the Pan American Cup, and roughly 6 weeks before that event clocked a personal best at that
SCA USATF
SCA/USATF Race Walk Roundup
What’s your favorite training location? I live in Fullerton, but at the moment my favorite place to train is Yorba Linda Regional Park. What kind of workouts do you do? It depends on what part of the cycle I am on or if there are any big races coming up that I am training for. At the moment, I am doing lots and lots of miles. Do you have any particular plan or strategy when you race? It depends on the situation or who is in the race. Usually my coach, Chris Rael, will give me a race plan so I try to stick to that as best as possible. Do you have any peculiar pre-race rituals? Not necessarily. I just focus on the goal I have for that race at all times leading up to the race. In late March, you traveled to the 2009 Pan Am Cup Trials in Pharr, Texas, with great expectations. What went wrong? What lessons did you learn? My expectations were basically to make the team for the Pan Am Cup. I got severely dehydrated during the race and barely finished [José’s time was 1:55:15. —Editor]. I’m quite surprised I forced my body to finish given the circumstances. That race was my real first race back since 2003, so it was great to get my body back into racing.
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september–october 2009 • ct&rn
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RW continued from page 45 What do you hope the future holds for your racewalking career? Short term is to make as many National teams as I can and represent our country. The goal I keep in the back of my head daily and constantly is to make an Olympic team.
How were you introduced to racewalking? Like many racewalkers, I started out as a long distance runner. One spring, our team had a new assistant coach [Joe Mendelson] working with us who knew how to coach racewalking and our head coach [Russell Smelley] told me I should give it a try. It was as simple as that. Coach Smelley often has athletes try new events he thinks they might be good at, and obviously racewalking turned out to be a good fit for me. What’s your favorite training location? When it comes to racewalking, I like what’s familiar, so Westmont and the Santa Barbara area is my favorite training location. There’s a path along the beach between the Andre Clark Bird Refuge and Leadbetter Beach that’s very pretty and ideal for longer walks. But actually, my favorite place to work out was Westmont’s old dirt track. Since it was dirt, it made any allweather track feel fast and easy in comparison. Currently, however, the dirt track is being replaced with an all-weather track. What kind of workouts do you do? Basically, I do whatever my coach tells me to do. Usually there are longer walks (45–60 minutes) a couple times a week. Sometimes I walk faster on the return leg. For example, I’ll walk out for 26 minutes and then walk back (covering the same distance) in 24 minutes. And then there are interval workouts for speed. All these workouts are bracketed by drills, stretches, etc. Do you have any particular plan or strategy when you race? It changes from race to race. My most typical strategy is to draft off of someone who is going
PA 20K Championship – Martin Luther King, Jr. Regional Shoreline Park, Oakland Hosted by Golden Gate Race Walkers. Concurrent races at 5K and 10K.
10/18
PA 10K Championship – William B. Pond Park, Sacramento Hosted by Sierra Race Walkers
about the pace I want, and after a couple of laps decide whether I should keep drafting or break away. I’ve found I race better if there’s someone in front of me to focus on than if there’s no one in front of me. It’s not necessarily the best winning strategy, so I’ve been working on pacing myself without having to see someone in front of me. Morgan Lew
DANIEL LEW Third is Daniel Lew, a 2009 graduate of Westmont College in Santa Barbara. Daniel has greatly benefited from the SCA’s Elite Race Walk Initiative, the brainchild of the SCA’s very own Chris Rael. This program, introduced in 2007 to develop racewalkers in area NAIA (National Association of Intercollegiate Athletics) schools, has produced several walkers, including Daniel, who have qualified for the NAIA national championships.
Upcoming Pacific Association USATF Race Walk Events Schedule 9/13
Do you have any peculiar pre-race rituals? Not really. I warm-up, stretch, do drills, etc., but I don’t have any unique rituals to get me in racing mode. For me, having teammates there for support is the best mental boost. I guess the only unusual thing I always do before a race is take off my watch. For some reason, I hate wearing a watch while racing. If I forget to take my watch off, it just doesn’t feel like a real race. What went wrong at this year’s NAIA championships? A lot of things went wrong for our whole team (we just didn’t have a good meet overall), but for me, there was only one major factor that hindered my race: the heat. Our race was around 2:00 p.m., about the hottest part of the day. It was so hot that they set up a water table on the track, and one competitor didn’t finish. I think I was well-prepared in other respects, but I wasn’t ready to deal with the intense heat. [Daniel walked a 26:01:8 5K early in April at the Mt. SAC Relays, but he finished in 27:51:59 at the NAIA meet.—Editor]. What do you hope the future holds for your racewalking career? Now that I’ve graduated from Westmont, my goals and aspirations are mainly personal. I want to keep bringing my times down, but for now, I’m taking a break from “serious” competition. I’ll be entering medical school in about a year, and I hope to keep competing while in medical school and beyond.
BILL MOREMEN Last, but certainly not least, comes Bill Moremen, the SCA’s “ageless wonder.” Bill not only holds numerous age-specific American records, but his racing efforts consistently age-grade at 80% or better. He and his wife, Grace, another stalwart SCA racewalker,
46 c t & r n • s e p t e m b e r – o c t o b e r 2 0 0 9
will be traveling to Lahti, Finland this August to compete in the World Masters Athletics Championships. Last December, you attended a clinic in Pasadena hosted by former U.S. national team member Jonathan Matthews. What lesson(s) did you take from the clinic? How has that knowledge affected/influenced your training? The major lesson was to plan out a long-term training program. It involved several months of increasing miles walked at an aerobic pace and then, at about 2 months before a key race, add anaerobic threshold training. I found that even before I got to the threshold training the races I entered went quite well. Then, after adding anaerobic threshold training, I had the best agegraded race of my whole racewalking career [the 5K referred to at the top of the article; Bill graded out at 86.35%.—Editor]. What’s your favorite training location? We work out at the Pomona College track a few blocks from where we live. We are only allowed to use the fourth lane. It takes a little calculation to work out the time equivalents, but we feel quite fortunate to have such a good track nearby. What kind of workouts do you do? I do one long distance and one other shorter distance each week at an aerobic pace, and add to those two workouts each week at a threshold pace. One day a week I go to the gym and one day I do a gentler workout with our club of senior citizens. Do you have any particular plan or strategy when you race? I calculate the pace I need to maintain for each lap or loop and try to keep to that pace. My goal is to achieve a time that relates to a good age-grade or, in some cases, to break an existing record. Do you have any peculiar pre-race rituals? I do a set of flexibility drills that I use daily for my workouts. Sometimes before a big race I will do some Tai Chi to calm the nerves. I also like to have some good laughs with fellow competitors. What are your goals for Finland? My goal for Finland is to do 85% to 86% agegrade in at least two of the races and to enjoy the whole experience as much as possible. L
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