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CAMP GUIDE S is s on C ome s in T h i rd at F o o t L o c k er N at i o n al s

Q&A with Peter Abraham Waddell & Reed Kansas City Marathon

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TA B LE O F CO NTE NTS On the Cover: Former Missouri athlete Serena Burla won the USA Cross Country Championship in December. Serena is the Univerisity of Missouri record holder in the 10,000 and indoor 5000.

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Publisher’s Note

By Larry Eder Last-Minute Course Change Doesn’t Slow Runners in Bass Pro Shops Conservation Marathon From Staff Reports

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2009 Waddell & Reed Kansas City Marathon Hospital Hill Run Registration Off to Great Start Off the Wire...

Nearly 24,000 Runners Push WDW Marathon Weekend Total to More than 55,500 Off the Wire...

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Trail Shoes 2010

By Cregg Weinmann

“Those who fail to plan, plan to fail.”

By Mike Arenberg

Ryan Bak Captures Inaugural GO! St. Louis Halloween 10K; Julie Lossos Wins Woman’s 10K Title Off the Wire...

Q&A with Peter Abraham

By Larry Eder

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Camp Guide

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Race Results

Volume 9 Number 1 January-March 2010 Group Editor Christine Johnson christinej.ssm@gmail.com Founding Editor Gina Sokolich ginasok2@sbcglobal.net Managing Editor D. M. Strauss morunner@earthlink.net

Group Publisher Larry Eder, Shooting Star Media, Inc. P.O. Box 67, Fort Atkinson, WI 53538 larry.eder@gmail.com 608.239.3785 Fax: 920.564.7298 Advertising Shooting Star Media, Inc. SSMadvert@gmail.com 608.239.3785

Design Richele Collins RicheleCollins1@verizon.net Copyeditor Marg Sumner Red Ink Editorial Services MargSumner@aol.com

Sisson Comes in Third at Foot Locker Nationals

By Ben Rosario

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P U B L IS H ER ’ S N OT E

Hereʼs to Great Athletes in 2010 We hope that you had a great holiday.

While we in the Midwest struggle though one of the colder winters we’ve experienced recently, there are people actually running in warm weather—how dare they!

2010 will be an interesting year for our sport. We’ll find out which races get the Olympic Trials marathons for 2012. My picks are Chevron Houston and ING New York, but we should know the answer by

March 1. The U.S. Indoor moves from Boston to Albuquerque for a 3-year contract.

Christian Cantwell and Mike Rogers will most likely be in Doha, Qatar for the World Indoor Champs in March (I hope to be there, too). Matt Tegenkamp is in Portland, under the watchful eye of coach Jerry Schumacher.

As part of the Nike Oregon Project, Matt is one of the luckiest runners in the world—at his level. He gets to focus on his running each and every day. Matt is one of the toughest and best 5000-meter runners in the world. With his 4th in Osaka in 2007, Matt cemented his place as a tough competitor in every race he runs.

Watch for one Emily Sisson, who took 3rd in the Foot Locker National Cross Country Championships, after having made the final all 4 years of high school. Emily won the Nike Outdoor 5000 meters and is destined, I believe, for great things. You’re also going to be hearing the name Serena Burla quit a bit. Serena, a University of Missouri recordholder in the 10,000 and indoor 5000, is now sponsored by Mizuno, and is running well on the roads.

Missouri Runner will be published five times in 2010, January–March, April–May, June–July, August-September and October–December. Plus you can find us daily on www.morunandtri.com, through Facebook, and on our twitter account, www.twitter.com/morunandtri! Don’t miss a minute about running with the Show Me State!

Regards,

Larry Eder Publisher, Missouri Runner and Triathlete President, The Running Network, LLC

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Last-Minute Course Change Doesn’t Slow Down Runners in Bass Pro Shops Conservation Marathon From Staff Reports Springfield – A last-minute course change due to road construction and flooding didn’t slow down participants in the third annual Bass Pro Shops Conservation Marathon, held Nov. 1. The change may have even contributed to faster finish times when the modification eliminated a hill.

Kenyan James Cheruiot, 26, finished 1st overall with a record finish time of 2 hours, 25 minutes and 3 seconds. Traci Kresser of Clive, Iowa was the first woman to the finish line with a time of 2:56:39.

The marathon was a highlight of Bass Pro Shops’ 3week Outdoor Fitness Festival. The festival kicked off Oct. 17 with canoe and kayak races, among other events, followed the next weekend by the second annual St. John’s Tour de Bass Cycling Event and Dogwood Canyon 50K and 25K Trail Runs sponsored by The North Face. The fitness festival culminated with the Bass Pro Shops Conservation Marathon and the Maynard Cohick Half Marathon.

Mathew Chesange of Olathe, Kansas took 1st in the half marathon event with a time of 1:06:24.

Melissa Todd of Kansas City won the women’s title with a time of 1:24:09.▲

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Photos courtesy of asiphoto.com

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2009 Waddell & Reed Kansas City Marathon

Kansas City – About 10,000 adults turned out for the Waddell & Reed Marathon, Half Marathon, Relay and 5K events, while roughly 1,100 children participated in a special Kansas City Kids Marathon.

Trey Vernon of Manhattan took first overall in 2 hours, 34 minutes, 46 seconds, followed

by Babey Wagnew of Alamosa, Colorado, who finished in 2:37:43.

The women’s title went to Amy Bricco of Arvada, Colorado with a first-place time of 3:14:12. Laine Sommers of Kansas City placed second at 3:18:03.

Matt Cunlavy of Kansas City won the half marathon in 1:09:43. ▲

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Photos courtesy of asiphoto.com

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Off the Wire…

Hospital Hill Run Registration Off to Great Start Kansas City – Only 3 months after opening registration, the Hospital Hill Run announced a substantial increase in early registrants for the 2010 event. Numbers have already increased 248% when compared to the same timeframe last year. This year’s event takes place in June.

Race officials attributed the registration boom to increased exposure of the Hospital Hill Run to new athletes, continued positive word of mouth spread throughout the running community and great participant incentives.

In upcoming months, race officials will continue a strong marketing push, including radio advertising, online marketing, print advertising, direct marketing at area races and race applications distributed in a six-state region. This effort is expected to reach more than 200,000 potential participants from across the United States. “In 2009, 53% of all participants were first-timers and 97% stated that they would return in 2010,” said Beth Salinger, Hospital Hill Run race director. “So far, 44% of current registrants

are first-timers. Our goal is to give everyone a wonderful experience at the race. The athletes themselves are our best marketing; they share their experiences with their friends.”

In 2009, the Hospital Hill Run sold out. And, even after increasing the number of available entries, race officials expect the event to sell out again in 2010.

The 37th Annual Hospital Hill Run, 10K and UMKC School of Medicine 5K will be held on Saturday, June 5. For more information or to register, go to www.hospitalhillrun.com The 2010 Hospital Hill Run is sponsored by Saint Luke’s Health System, UMKC School of Medicine, Crown Center, Blue Cross Blue Shield of Kansas City, Sports Radio 810, Hot Talk 1510, Garmin, Saucony, Shook, Hardy & Bacon LLP, Garry Gribble’s and SoftVu. ▲ For more information about the Hospital Hill Run, visit www.hospitalhillrun.com

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gel-kayano 16 ®

Off the Wire …

Nearly 24,000 Runners Push WDW Marathon Weekend Total to More than 55,500

FLEET FEET SPORTS St. Charles 636.939.0161 Chesterfield 636.532.0522 Fenton 636.343.6300

GARRY GRIBBLE RUNNING SPORTS Missy Lochirco and Ximena Kriete from Washington, Missouri pose with Mickey during the WDW Marathon weekend. The two women particpated in the Goofy Challenge, running a half marathon the first day and the full marathon the next.

Lake Buena Vista, Florida – Adriano Bastos weathered the elements and a late-race challenge Sunday to snag his sixth consecutive Walt Disney World Marathon presented by CIGNA and seventh overall. Likewise, Lisa Mizutani won the women’s title for the second straight year.

Unlike last year when Bastos, 31, led the 26.2-mile race virtually from start to finish, the colorful Brazilian battled temperatures in the low 30s and was pushed much of the race by several competitors, creating the tightest finish among Bastos’ seven victories at Disney.

With about 3 miles to go, Bastos opened a small lead and crossed the finish line at 2:22:08—33 seconds ahead of fellow Brazilian Fredison Costa (2:22:41). Jay Lumpkins of Ocoee, Florida was 3rd (2:24:24).

Mizutani, 24, of Japan won just as easily as she did a year ago, this time crossing the finish line in 2:51:20—more than 5 minutes ahead of Christa Benton of St. Petersburg, Florida (2:56:43).

The Disney Marathon capped a weekend of endurance events at Disney, including the Disney Half Marathon, the Disney-Pixar Up

and Away Family Fun Run 5K, Disney’s Kids Races and a Health & Fitness Expo. In all, more than 55,500 runners registered for events throughout the weekend, making this the largest Disney Marathon Weekend since the event’s debut in 1994.

Independence 816.373.1100 Kansas City 816.363.4800 Overland Park 913.469.4090 Lawrence 785.856.0434

MARATHON SPORTS Chesterfield 636.434.9577

RUNNING CENTER St. Louis 314.961.2647

RUNNING START Shiloh 618.628.9898

THE STARTING BLOCK Columbia 573.874.1803 Springfield 417.890.7200 Ximena Kriete, Missy Lochirco and Lisa Tobben from Washington, Missouri braved the cold weather to complete the WDW half marathon.

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Sisson Comes in Third at Foot Locker Nationals

Photo by PhotoRun.net

By Ben Rosario Competitive runners have certain ways they define each other. He’s a sub-fourmiler, she’s an Olympic Trials qualifier, he’s a 14-minute 5K guy. There are certain barriers and accomplishments that need no explanation for those who speak the language. One of those accomplishments is being a Foot Locker finalist in high school.

Take Parkway Central senior Emily Sisson.

She’s a four-time Foot Locker finalist.

Sisson qualified for the prestigious meet again this fall after garnering runner-up honors at the Foot Locker Midwest qualifying meet in Kenosha, Wisconsin on Nov. 28. It was there, on a very muddy course, that Sisson said she felt the most pressure.

“Ever since I made it my freshman year I wanted to be a four-timer because the experience is just so cool,” Sisson said. “So I put a lot of pressure on myself at Regionals, but at Nationals I was just there to run my race and as long as I did my best I knew I’d be happy.”

At the National meet, with the pressure level low, Sisson showed up big, racing her way to a 3rd-place finish in the field of 40.

She said she knew she could run with the top girls even though a lot of the pre-race hype was about the four athletes who had won each of the four regional meets.

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“That’s how it always is,” Sisson said.

“They look at the regional winners and they look at times from really fast cross country courses, but in the Midwest we don’t have really fast courses.”

The national meet in San Diego is held at famed Balboa Park and it’s not an easy course. There’s only one big hill, but the athletes have to run it twice. Oftentimes the race is won or lost on the second trip up the hill. Sisson said she actually had trouble there, but regained her rhythm over the final stretch.

“I was with the top five and then going up the second hill they really separated,” Sisson said. “I was behind Aisling Cuffe from the Northeast but once I crossed the road with 200 meters to go I was able to pass her so it worked out.”

Sisson’s road to becoming one of the best runners in the country started not on the track but on the soccer field. She was an agegroup soccer player growing up first in Wisconsin and then in Omaha, where her running career began.

“I started running in 7th grade because I thought it would be a good idea for soccer conditioning,” Sisson said. “I loved soccer. I had been playing it since I was 6.”

Sisson’s conversion from running all over the soccer pitch as a midfielder to running away from her opponents on the cross country course and on the track was aided by her club team in Omaha, the Cornhusker Flyers. Sisson said her coach, John Wissler, and some fast teammates helped her get hooked on running.

“I was on a good team with some other good runners and we had a good coach,” Sisson said. “I kind of lost interest in soccer and wanted to put more of my effort into running.”

While it’s not at all uncommon for a runner to make a successful transition from the soccer pitch to the cross country course, most don’t make it to the National Championships after less than 2 years of running. Sisson not only qualified for the Foot Locker finals as a freshman but she finished 3rd. Being so young Sisson said she didn’t realize the significance of the meet until she actually got to San Diego for the finals.

“I was blown away by it all,” Sisson said.

“It was so cool.”

That race in 2006 is even more impres-

JANUARY–MARCH 2010

sive when you look at the list of girls she beat, including Marie Lawrence, Neely Spence and Jordan Hasay, who are all current stars on the collegiate level. The performance fueled Sisson’s passion for running but she said she kept her goals in perspective.

“I knew it wasn’t going to be easy but I was so exited about it,” Sisson said. “I was just hoping to go back the next few years and run as well.”

Don’t confuse her humility with meekness when the gun goes off. Sisson’s racing résumé is filled with wins on the biggest of stages, and on her level you don’t win without being able to dig down pretty darn deep.

She followed up her first Nationals appearance in cross country with a win in the 5K at the Finish Line USA Junior Track & Field Championships in June of 2007. The junior championships are open to anyone 19 years of age or younger, so Sisson, as a 15-yearold, was racing and beating college freshman. In the age of the Internet the race solidified Sisson as a superstar; someone fans saw as a potential world-class runner, not only as a blue-chip recruit.

Sisson followed up her phenomenal freshman season with a sophomore campaign that included another trip to Foot Locker Nationals where she finished 23rd.

Not disappointing by any means but not as well as she had done the year before. At the U.S. Junior Championships she finished 4th in the 3K, a fantastic run in a blazing 10:01, but not quite as outstanding as her 5K triumph the year before.

Then came the big change. Sisson found out that summer that she’d be moving. Her father took a new job and it looked like the Sissons would be moving to Kansas City where she was likely to attend cross country powerhouse Lee’s Summit West. She had become Facebook friends with the girls from the team and it seemed like it would be a smooth transition. At the last second plans changed and they ended up in St. Louis in the Parkway School District.

“I was kind of in shock,” Sisson said. “I didn’t know anything about St. Louis.”

Her lack of familiarity with the area didn’t seem to slow her down. Plus she got a teammate at Parkway Central, Diane Robison, who was also a star. Sisson rolled through her junior season undefeated in Missouri, losing only to former Foot Locker www.morunandtri.com

champions Kathy Kroeger and Ashley Brasovan at the Great American Cross Country Festival in Hoover, Alabama. She won the Missouri State Championship before qualifying, along with Robison, for her third Foot Locker finals. The finals were disappointing for the second year in a row, however, as she finished 29th.

Disappointments are pretty hard to find in Sisson’s career, however, and they are always nullified by her many successes. She Photo by PhotoRun.net found almost nothing but success the following track season where she won three individual titles and helped lead Parkway Central to a 2nd-place team finish at the 2009 Missouri State Track & Field Championships. She then scored a big win at the Nike Outdoor National Meet in the 5K and a runner-up finish at the U.S. Junior Championships in the 3K. Her 3K performance earned Sisson a second trip to the Junior Pan-Am Games to be held in Trinidad and Tobago. She had also been to Brazil in 2007. Sisson said representing her country has been one of the best experiences of her life.

“Getting to wear the U.S. jersey is such an honor,” Sisson said.

“Just getting to travel with so many talented runners and racing people from different countries … it’s so cool.”

Sisson will have another opportunity to run for Team USA when she races at the U.S. Junior Cross Country Championships in Spokane, Washington on Feb. 13. The top six finishers at the championships will qualify to wear the red, white and blue in Bydgoszcz, Poland on March 28. Should Sisson qualify for Worlds she will then have just a short track season remaining before taking the next step

in her career—running at the collegiate level at the University of Wisconsin–Madison.

Sisson comes from a family of Badgers as both her parents are Wisconsin alums. Even though she admitted her dad was happy about the decision, Sisson said her parents put absolutely no pressure on her.

“My mom actually encouraged me to look at other schools,” Sisson said. “I realized after seeing schools all over the country that I wanted to stay in the Midwest, so for me it came down to Illinois or Wisconsin.”

When she arrives in Madison, Sisson will be joined by one of her original Facebook friends from Lee’s Summit West, Liga Blyholder.

Blyholder, a standout runner in her own right, helped lead the Titans to the last two Missouri State team titles in cross country. The pair will join a Badger team that was a top four team at the NCAA Cross Country Championships as recently as 2006.

Sisson will look to gradually pick up her training at Wisconsin. In high school Sisson said her main focus has been staying healthy.

“I’ve been running 5 days a week with two hard workouts and one of those being a tempo run,” Sisson said. “[Wisconsin coach Jim Stinzi] works with you individually and helps you adjust because I know I don’t want to go from running my mileage to running really high mileage.”

If all goes well Sisson won’t only be known as a four-time Foot Locker finalist. Maybe she’ll be Emily Sisson, NCAA champ or even Emily Sisson, Olympian. ▲

United we race.

Here, we unite in our passion to swim, bike and run. Here, we vow to do our very best. Here, we know every mile is marked on the run course, every 5k on the bike course and extra buoys are set on the swim course. Because here, every step counts. Here, we are neither newbies or hard core, instead we are one athlete. Here, we came to celebrate our start and our finish. Race with us.

GATEWAY, May 23 | Carlyle, IL

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JANUARY–MARCH 2010

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REVIEWS

Trail Shoes 2010

by Cregg Weinmann

Welcome to our semi-annual look at shoes for off-road running. Since wet weather conditions are more common during the winter months, a number of these eight new or updated models feature waterproof laminates or water-resistant treatments. There are shoes for every type of terrain, ranging from rugged trails to racing, and even shoes that transition well from road to trail for those routes that have a bit of everything.

adidas adiZero XT $90

Avia Avi Stoltz $110

The second round of the adiZero XT departs from the minimalist original to incorporate more of the design and technology of the adidas trail line. While the open mesh is not water-resistant, it drains well. The racing shoe fit continues with a bit more support from the overlays, especially in the rearfoot. The midsole maintains the effective low profile, though it’s now supported by the heel strapping of the upper that extends into the shank. The outersole is adidas’ TraXion, which digs into soft or muddy ground, but flexes on firm surfaces (even pavement) to grip as well as cushion.

The partnership of Avia and adventure racer Conrad Stoltz has resulted in this new trail shoe. The design is built on the stable dualdensity midsole of the Avi-Lite, with adjustments to the upper and outersole. The upper is closed mesh with a web of HF-welded overlays and a saddle-like synthetic midfoot overlay from the heel to the eyestay, which offers a snug fit and effectively wraps the foot over the midsole. The tongue is gusseted to keep out debris, and the raised heel tab affords quick entry as well as a bit of extra protection. The outersole offers good stability thanks to its cantilever design, with excellent traction from its prominently lugged profile. The forefoot has a shielding plate in the midsole to manage rough or rocky trails.

“Supportively snug fit, like a racer. Decent cushion for a trail shoe, mostly due to the multi-level lugs. Forefoot has a very responsive toe-off.”

“Light and stable, overall performance & looks are outstanding. Did a great $90 Sizes: Men 6.5–13,14; Women 5–11 Weight: Men 11.2 oz. (size 11); Women 9.3 oz. (size 8) Shape: semi-curved to curved For: medium- to high-arched feet with neutral biomechanics

job for me on rocky and smooth trails. I liked the traction and the ride.” $110 Sizes: Men 8.5–13,14; Women 6–10,11 Weight: Men 12.8 oz. (size 11); Women 10.8 oz. (size 8) Shape: semi-curved For: medium- to high-arched feet with mild to moderate overpronation

Helly Hansen Trail Lizard HT $100 Following up on its pioneering Trail Lizard, Helly Hansen offers the Trail Lizard HT, a winterized and waterproofed version. The upper features a closed mesh backed with Helly Tech, a breathable laminate film, and Helly Wear, protective grid-like, rubbery overlays at heel and toe. The midsole is compression-molded EVA with C-Zone polymer pads specific for heel and forefoot, which adds responsive cushioning and rebound.

The outersole is a high-traction formulation in the forefoot with durable carbon rubber in the heel, lugged for trail grip while managing roads, as well.

Inov8 Roclite 288 GTX $130 The Roclite 288 is among the lightest trail running shoes on the market, which makes this next part a bit of a surprise: it’s a GoreTex waterproof boot! The upper has a narrow, close fit (it shares the last of the X-Talon 212 racer) and is very supportive above the ankle. The outersole has the efficient, lower height Inov8 lug, which grips well without grabbing everything in sight. The midsole offers a good level of cushioning—it’s equal to most rugged conditions. The ride is responsive, and while not specifically designed for stability, its low profile does make it nimble and balanced.

“Very snug, almost narrow fit, but with great ankle support. No issues on a

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“Good, snug fit in the heel and midfoot with a roomy forefoot. Nice cushion-

variety of terrain, even when landing on a rock the shoe had good balance

ing underfoot, a bit thin for the roads but more than adequate for the trails.”

and security.”

$100 Sizes: Men 7–13; Women 5.5–10 Weight: Men 14.5 oz. (size 11); Women 12.0 oz.

$130 Sizes: Men 5–13,14; Women 6.5–11 Weight: Men 12.8 oz. (size 11); Women 10.9

(size 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

oz. (size 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

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REVIEWS

Trail Shoes 2010

Mizuno Wave Cabrakan $125 Named for the Meso-American deity of earthquakes, the Cabrakan shakes up the Mizuno line, settling in as a quality, high-end trail offering. The upper is a water-resistant mesh with a protective rand in the vamp (not the heel), and stretchy elastic snugs the internal fit of the shoe. Overlays provide support and protection, with a high-friction toe bumper leading the way. The midsole shares the same double wave as the Wave Inspire, along with a good measure of medial support, decent flexibility, and responsive cushioning. The outersole is a multi-directional, deeply-lugged design which has a confidence-building grip for the steep stuff, though it also does a good job on pavement.

“Comfortable fit with plenty of room for toes to breath. Snug around the heel for good control and had very good traction and comfort.”

(continued)

New Balance MT 100 $75 At different turns, New Balance has pushed the envelope in trail performance, offering lighter trail racing and performance shoes. With the MT 100, they’ve done it again.

The upper is an open mesh called Super Fabric that’s anti-abrasion, supportive, and breathable, permitting water to exit the shoe. The low profile midsole offers a good measure of responsive cushioning and the carbon rubber outersole features well-designed and effective forefoot and heel lugs. The forefoot also features a protective rock plate that’s still thin and flexible. The rearfoot improves traction with a number of concave depressions which also lighten the shoe enough to make it the lightest of the current crop of trail racers on the market.

“Snug racer fit, though pretty roomy in the toes. Cushioning is quite good for a light minimalist shoe, and the traction is amazing—about the best I’ve tried. It’s a lot of trail shoe for the money.”

$125 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 13.9 oz. (size 11); Women 11.8 oz. (size 8) Shape: semi-curved For: medium--arched feet with

$75 Sizes: Men 7–13,14; Women 5–11,12 Weight: Men 8.0 oz. (size 11);

neutral biomechanics to moderate overpronation

Women 6.1 oz. (size 8) Shape: semi-curved to curved For: medium- to high-arched feet with neutral biomechanics

North Face Boulder Canyon $85 The North Face has spent more than a decade focused on trail running shoes, and the Boulder Canyon reaps the benefits from it. The upper is closed mesh with a full rand of various overlays for support and protection.

The fit is snug, but with a forefoot that’s roomy enough for the metatarsals. The midsole is relatively low-profile with a responsive feel; it’s quite firm, but works well off-road. The outersole features plenty of grip, but manages the roads well enough to get you to the trails. Overall, the features and reasonable price make the Boulder Canyon a good value.

Saucony Razor $135 The Razor is aimed at extreme trail conditions caused by rain or snow. The upper features a stretchy soft shell over an open mesh, which extends above the ankle— not the first time it has been tried, but it’s done well. Protected by an eVent laminate to waterproof the foot, the design is to keep the micro environment functional: breathable without extra moisture. The midsole and outersole are the same as the effectively proven Xodus, which offered reponsive midsole cushioning and excellent traction from the Vibram outersole.

“Decent fit, but not a lot of arch support. Good cushioning, though fairly

“After a couple of runs, they seemed to adapt well to my feet. I like the

firm. Nice level of traction and protection. Wish I had even more sloppy

amount of cushioning in the shoes. The soles are stiff enough to be very

conditions to really run these through their paces.”

secure feeling on trails. The dark color keeps the shoes from looking disgusting after running in powdery dirt.”

Sizes: Men 7–13,14; Women 5–12 Weight: Men 15.3 oz. (size 11); Women 13.1 oz. (size 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

Sizes: Men 8–12,13,14 Weight: Men 12.6 oz. (size 11) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics

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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C OF F E E W I TH TH E C O AC H

“Those who fail to plan, plan to fail.”

By Mike Arenberg A training program has to be developed to meet the individual needs of the athlete, and it must take into consideration many factors such as gender, age, strengths, weaknesses, objectives and training environment. As all athletes have different needs, a single program suitable for all athletes isn’t possible.

Proper planning is crucial to success, and the best place to start is with an understanding of the theory of periodization training. Periodization is the organization of training into basic, progressive cycles of training; its goal is to bring about a peak in both physiological and psychological performance. The simple theory behind periodization is that you can’t be fast until you’re strong and you can’t be strong if you’re not fit.

The first step in preparation for running or triathlon participation involves setting goals and designing a training plan to meet those goals. There’s a science to training. Coaching is the art of molding the science to the athlete. Traditional models of periodization describe a progression from high-volume, low-intensity work toward decreasing volume and increasing intensity during the cycles. There are five training principles you should understand when planning a training program. #1 Stress—To build endurance, strength and speed, you need to stress each of these physiological systems. The response to stress is growth in each area.

#2 Adaptation—The human body will adapt to the physiological stresses placed on it. Adaptation is the body’s response to stress. #3 Progression—To continue to improve, you must increase the stress, which leads to principle #4. #4 Overload—The overload principle asserts that you must gradually and systematically increase your fitness training load. Because your body gets used to working out at a particular level, you must progressively increase your workload to continue to get results. #5 Specificity—Training is specific. The best way to improve your running is to run. All things need to be considered when planning: race distance, environment, terrain, etc.

Terminology of Periodization Macrocycle—The macrocycle refers to the entire training program. This training program might last for 12 or 16 weeks, or possibly even an entire year. The macrocycle is fundamentally a number of mesocycles, or training phases, put together.

This grouping of training phases should be specific to your goals.

Table 1. Periodized Training Schedule Phase

Aim/Goal

Duration

Characteristics

Training Zone

Recovery

Rest; cross train; recharge/recover

2–4 weeks

Complete rest; little to no N/A activity; use or cross-train, swim, bike or runs Zone 1

Base-building endurance

Build cardiovascular and muscular endurance/strength; build Vo2max

12–16 weeks Build-up of longer duraComfortable efforts, tion; swim, bike or runs; 65–75% vVo2; high-end lactate threshold workouts aerobic endurance efforts at 75–80% vVo2; lactate threshold efforts at 85–87% vVo2 Zone 2

Race-specific strength

Race-specific speed/sharpening

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Improve Vo2max; increase lactate threshold

Improve running economy; improve velocity at Vo2max; build race-specific speed; improve time limit at vVo2

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8–10 weeks

4–6 weeks

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Maintain long efforts; introduce race/eventspecific interval training; longer intervals; maintain volume

Moderate efforts between 85–95% vVo2; rest periods short Zone 3

Decrease in volume, Hard efforts between increase in intensity; 95–110% vVo2; longer shorter intervals/time trials rest periods or races www.morunandtri.com

Mesocycle—The mesocycle consists of a series of microcycles.

The mesocycle may also be deemed the training phase (see the Periodization table). A training phase is a period of training ranging from 2–8 weeks that focuses on a specific component of physiology. The base-building phase represents a mesocycle.

Several mesocycles, which vary from a few weeks to a few months, make up one macrocycle.

Microcycle—Microcycles are usually weekly training schedules. A series of training sessions make up the microcycle. In other words, the microcycle comprises a single week of training.

This single week may include three, four, or maybe even five training sessions all grouped together.

Designing Your Periodized Training Schedules 1. Create a Macrocycle When it comes to the macrocycle, start with the end in mind.

What and when is your goal race? With the date of this race, you can work backward using the duration column in the table.

Using the minimum weekly duration, you would start 26 weeks from your race date and begin your training there.

2. Create the Mesocycles Each of the phases in the table represents a mesocycle of training with a specific physiological emphasis. In the base-building phase, the emphasis is on aerobic development. In the racespecific phase, the emphasis is on improving Vo2max and increasing lactate threshold. In the race-specific/sharpening phase the emphasis is on improving your running economy and improving

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your velocity at Vo2max, as well as building race-specific speed.

How you do this week to week and even day to day is the goal of the microcycle.

3. Break the Mesocycles Up into Microcycles This is where the fun starts, and the end of this first in a series of six articles about how to plan a year’s training. In the following columns we break down each phase and talk about specific workouts and how to administer them. Learning to plan properly can lead to peak performances. The physical pain of preparation doesn’t compare to the emotional pain of poor performance through poor preparation. ▲ — Coach Arenberg Coach Michael Arenberg has an M.B.S. in exercise physiology from the University of Colorado. He has been a competitive distance runner and triathlete for 39 years, completing 28 marathons and 15 Ironman triathlons, including 3 times qualifying for the Ironman World Championships. He has coached U.S. men’s and women’s Olympic Trial qualifiers in the marathon and two top-10 finishers in the U.S. Men’s Marathon Championships, as well as multiple Ironman World Championship qualifiers.

Coach Arenberg is available for coaching and can be contacted at makona94@aol.com If you have a training question for Coach Mike, send him an email at the above address. While he is unable to personally respond to every question, answers will appear from time to time in upcoming issues of Missouri Runner and Triathlete.

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SM

Fast Forward

Menghini 2nd at National Junior Olympics in Nevada Nearly 2,000 athletes from around the country qualified and participated in the 2009 USATF National Junior Olympic Cross Country Championships held December 12 in Reno, Nevada.

Eleven area athletes competed in the snowy conditions. Leading the area runners was Krista Menghini (St. Louis Blazers / Ozark) who finished 2nd in the Intermediate division. Menghini’s time over the 5 km course was 19:08.

Below are all of the athletes from Missouri and Kansas who competed at the championships. Complete results can be found at www.usatf.org/events.

The 2010 championships will be held on December 11 in Hoover, Alabama.

Midget Girls 39. Samantha Phillips 105. Olivia Dugan 222. Melissa Menghini

Unattached / Missouri Valley Unattached / Missouri Valley St Louis Blazers / Ozark

12:17 13:02 16:15

Midget Boys 139. Don Walsworth

Unattached / Missouri Valley

12:19

Youth Girls 17. Nicole Mello 37. Kayla Funkenbusch 152. Taylor Gibson

Unattached / Missouri Valley Unattached / Ozark Unattached / Ozark

15:55 16:36 18:13

Youth Boys 55. Travis Menghini

St Louis Blazers / Ozark

14:51

Intermediate Girls 2. Krista Menghini 118. Nancy Stewart

St Louis Blazers / Ozark Unattached / Missouri Valley

19:08 24:07

Young Women 49.

Kristen Brosnan

Unattached / Missouri Valley

21:42

Krista Menghini

Nicole Mello

Samantha Phillips

Travis Menghini

Photos courtesy of: Action Sports Images

www.usatf.org

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Express

SM

Bonnie Bell Earns 2009 Phidippides Award

The USATF National Club Cross Country Championships held on December 12 in Lexington, Kentucky featured clubs from across the United States vying for top honors and bragging rights as the nation's best cross country teams.

The event also served as the USA Cross Country Championships for individual athletes.

Bonnie Bell of Saint Charles, Mo. recently earned a gold medal Phidippides Award from USATF for her participation in road races in 2009. She was one of more than 200 USATF members from around the country to receive the award.

Mike Scott

Burla Captures U.S. Title at USATF Club Cross Country Championships in Kentucky

Over 120 teams and 900 competitors took part in the event, which featured four championship races (Open men’s 10 km, Open women’s 6 km, Masters men’s 10 km, and Masters women’s 6 km).

Serena Burla

Serena Burla of Ellisville, Mo. captured the national title in the Open Women’s 6 km Championship. Burla’s time of 20:23 was 13 seconds in front of the next finisher, Kim Conley from California.

In the Open Men’s 10 km Championship, Big River Running Company finished 7th and the Kansas City Smoke finished 11th. A total of 42 teams competed in the men’s race. Ryan Bak (St. Louis / Big River RC) finished 9th running 30:05 to lead all area finishers. Bak was followed closely across the line by Paul Hefferon (Lawrence, Kan. / Kansas City Smoke) who finished 11th in 30:12. Also finishing in the top fifty were Kevin McNab (St. Charles, Mo. / Split Masters Timing) in 37th place and Joe Moore (Green, KS / Kansas City Smoke) in 44th place.

In the Open Women’s championship, Big River Running Company finished 23rd. Julie Lossos (St. Louis) led the team with her 61st place finish.

The Phidippides Award is a participation-based recognition award for USATF members 40 years of age and older.

Bell finished nine races, ranging from 5 km to the half marathon, in 2009 to earn the Phidippides Award. “At age 62 I am enjoying every minute. It's never to late to get fit and stay active,” offered Bell.

To be recognized in 2009, athletes must have: • been a 2009 USATF member; and • competed in road races conducted on USATF certified courses.

Athletes earned points based on their age and the number of races they finished during the 2009 calendar year. The award is free to those who qualify.

The program will be offered again in 2010, so be sure to run your races and get them submitted to USATF for recognition.

For more information on the Phidippides Award visit www.usatf.org/groups/RoadRunning.

In the Masters Men’s race Delbert Marriott (Sikeston, Mo.) finished 198th in the Men’s 40-44 division.

The 2010 championships will be held in Charlotte, N.C. on December 11.

www.usatf.org

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Off the Wire …

Ryan Bak Captures Inaugural GO! St. Louis Halloween 10K; Julie Lossos Wins Women’s 10K Title St. Louis – The first running of the GO! St. Louis Halloween 10K in downtown St. Louis on Oct. 18 was the largest 10K field in St. Louis in 2009 and one of the largest in Missouri. The day featured many of the region’s elite runners, mixed with participants of all ages and fitness levels, many who wore creative Halloween costumes to celebrate the season.

Former Oregon Track Club member and U.S. Olympic Trials qualifier in the 5000 Ryan Bak, 27, won the inaugural 10K with a course record time of 30:18. Dan Strackeljahn from Lockport, Illinois, who has posted a 3:59 mile, finished 2nd in 30:49. Webster Groves resident Adam MacDowell captured 3rd overall, posting a 30:54.

On the women’s side, Julie Lossos, 28, finished first with a time of 35:38. St. Charles resident Jackie Pirtle-Hall captured 2nd, posting a 37:02 10K. Katie Hauser, 28, from Columbia finished 3rd with 37:09.

Other notable finishers included twotime GO! St. Louis Marathon winner and Russellville resident Karl Gilpin, who placed 5th overall. Mitch Figas from Washington was the top Master finisher, posting a 35:11 time.

Five of the six overall men’s and women’s winners were members of St. Louis–based Big River Running Company.

The GO! St. Louis Halloween 10K & Fun Run debuted this year with more than 2,500 total participants. ▲ Men’s Results 1. Ryan Bak (St. Louis) 30:18 – $500 2. Dan Strackeljahn (Lockport, IL) 30:49 – $300 3. Adam MacDowell (Webster Groves) 30:54 – $200 4. Kyle Cameron (Glen Carbon, IL) 30:56 5. Karl Gilpin (Russellville) 32:08 Women’s Results 1. Julie Lossos (St. Louis) 35:38 – $500 2. Jackie Pirtle-Hall (St. Charles) 37:02 – $300 3. Katie Hauser (Columbia) 37:09 – $200 4. Maggie Conley (Ballwin) 37:22 5. Lisa Lewis (Chesterfield) 37:34 For overall results, visit gostlouis.org

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Q&A with Peter Abraham Creative Director of the LA Marathon

by Larry Eder, President of Running Network LLC Why should someone who has never run LA before run the 2010 LA Marathon?

Because it’s the first chance in history to run our new Stadium to Sea LA Marathon course. It starts at Dodger Stadium, travels down Hollywood Boulevard, Sunset Strip, and Rodeo Drive before ending at the Santa Monica Pier. For marathoners, this is a once-in-alifetime opportunity. Moreover, 2010 marks the 25th anniversary of the LA Marathon. So this year has got many special qualities that marathoners shouldn’t miss.

Stadium by bus, having earlier parked near the finish and gotten on shuttles. The course departs from a tree-lined stretch of road outside of center field. We’ll do a lap and a half of the Stadium before heading out to Sunset Boulevard. This means we have a criterium start, and all of the runners will see the elites go by on their first lap. The Stadium lot is not flat, and I advise everyone to carefully study the course profile so they’re not caught off-guard by the bumpy first mile.

And what about the finish?

You’ve redesigned the course. Tell us about it.

Our mission is to inspire athletes and connect communities. This course lives up to that. We call this course “A Landmark Every Mile” and it really is—from the Stadium to Olvera Street to Echo Park, Grauman’s Chinese Theater, Hollywood & Vine, Historic Route 66, the Veterans’ Administration, and Santa Monica—it just doesn’t get any better. While there are some hills in the first 8 miles, the course is net downhill, and we expect some very fast times. It also runs westward, toward the beach, so it will get progressively cooler as you get closer to the finish.

What’s your favorite part of the course?

I’m partial to the finish along Ocean Avenue in Santa Monica. I believe this will go down as one of the greatest marathon finishing stretches in the world. You have over a mile of gradual downhill lined with palm trees and a spectacular view of the ocean. Talk about camera-ready!

Tell us about the start.

We’ll have a concentration of marathon energy at Dodger Stadium. Our Expo will be there, and the start chute is right next to the Expo space. On race morning, the runners will arrive at the

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Special 2010 LA Marathon Sponsored Section

In addition to the spectacular finishing stretch, we’re hosting a massive finish line festival down in the lot next to the Santa Monica Pier. We’ll have a band playing, great food, apparel sales, and a beautiful beach to rest on. I believe that all great running events need a user-friendly, enjoyable finish area.

The LA Marathon has never had that—until now. I think of the New York City Marathon finishing in Central Park or Bay to Breakers finishing in Golden Gate Park near the beach. You can imagine how pleasant it’s going to be for runners to cross the line and look out over the waves. Furthermore, I’ll bet a bunch of runners jog straight into the ocean for a swim after completing the race. How cool is that?

What festivities have been planned around the event?

• F r i d a y a n d S a t u r d a y , M a r c h 1 9 t h a n d 2 0 t h —Our Expo will be at Dodger Stadium—outside. It will be unique in the world of running events. There’ll be lots of fun, experiential activities that we can only do outdoors. A runner can come pick up his or her number and also bring their family along. This event will be a hub for the California lifestyle and attract both runners and the general public.

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• S a t u r d a y m o r n i n g , M a r c h 2 0 t h —The NPN LA 5K at Dodger Stadium. Our 5K had previously taken place on the same day as the Marathon. We’re now holding it on Saturday so virtually anyone running the Marathon could use the 5K as a tune-up the day before the race. It features a beautiful course in Elysian Park surrounding the Stadium. Come run this event and pick up your marathon number while you’re here.

The K-Swiss Performance Running store on Main Street in Santa Monica will be like an LA Marathon clubhouse as we get closer to the event. We’re very excited about some of the other things we have planned with them.

You have a killer app on your website that shows the marathon course. We’ve linked to it on runblogrun.com. Can you give us the link so people can check it out?

• S a t u r d a y e v e n i n g , M a r c h 2 0 t h —Win Forever Inspiration Dinner with USC football coach Pete Carroll. Pete is mentoring some of our training program leaders this year, and he’ll give his pre-game pep talk to runners on Saturday evening. This event is open to all runners for $35 and includes dinner. Having spent time with Pete, I can tell you that this is a do-not-miss opportunity.

We spent time creating fun video elements that communicate the energy and tone of this year’s event. Here are two of those pieces: www.lamarathon.com/event/course-video/ and www.youtube.com/user/LosAngelesMarathon#p/u

You’ve moved the date to March, you’ve changed the course, and you’re at events every weekend (I follow you on Twitter). Are you tired?

• S u n d a y , M a r c h 2 1 s t —City block parties all along the route.

We’re giving the greater LA community places to come and participate in LA Marathon festivities on race day. These concert festivals will feature local vendors, food, and a front row seat for the event. They’ll take place on Hollywood Boulevard, Sunset Strip, West Hollywood, Beverly Hills, and of course, at the finish in Santa Monica.

I am, but I’ll tell you, it’s so much fun to be out at running events talking to runners about the LA Marathon. There’s a huge buzz in the running community about this year’s race and the new course.

I find that many people have already heard about what’s going on, and they want to know more. So for me, it’s exciting to be out swimming in that energy. I can sleep in late March once our event is done!

• Shepard Fairey’s Studio Number One is doing a limitededition, signed 25th anniversary poster. This will be a highly collectible screenprint commemorating this year’s race.

What does your team like about the marathon community?

As you know, marathons are a passion point. Within the community of runners, marathoners are arguably the most enthusiastic practitioners. To me, that’s exciting, because we can engage with them on so many levels—interactive, social media, in-person at the race, during our training program, etc. In reality, we’re in the relationship business with our customers, and we’re trying to create a year-round dialog surrounding the LA Marathon and running. Only the runners can tell us if we’re accomplishing that or not.

You have a major footwear and apparel sponsor in K-Swiss. Tell us about that relationship.

Courtesy of LA Marathon

Courtesy of LA Marathon

K-Swiss has chosen the LA Marathon as their point of entry into the performance running world. They’ve already made a big splash in triathlons and we’re excited to help them expand their base of support in running. This is a true partnership and we’re working handin-hand to build a great runner experience around the LA Marathon. Already, K-Swiss has been involved in a weekly basis with the 1,600 participants in our Roadrunners training program.

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Special 2010 LA Marathon Sponsored Section

DOWNTOWN LOS ANGELES

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101

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Start Dodger Stadium HOLLYWOOD BLVD

Hollywood

EL PUEBLO DE LOS ANGELES

HOLLYWOOD & VINE

SUNSET BLVD

BURTON WY

HISTORIC ROUTE 66

Special 2010 LA Marathon Sponsored Section

Century City

CENTURY CITY

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SAN VICENTE BLVD

Finish

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RODEO DRIVE

SANTA MONICA BLVD. & OCEAN AVE.

PACIFIC OCEAN

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SUNSET STRIP

Beverly Hills

2010 Course Map Stadium to the Sea

West Hollywood

GRAUMAN’S CHINESE THEATER

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TRAINING TIPS from Rod Dixon, LA Marathon Director of Training Long Runs Long runs should be the basis of all the training you do. My rule has always been “Double your daily average once a week.”

The long, slower runs should be as much as 2 minutes and 30 seconds slower than your estimated marathon pace for at least the first 12–14 weeks of preparation based on a 28week program. This is called the aerobic (with oxygen) phase. (Most of the world’s elite runners will run slower per mile in training than their race pace (average would be 50–80 seconds slower during this phase). This phase is more about time spent running than distance. Keep the pace at a comfortable level where you feel you could run on and on. If you are running with a friend, you should be able to carry on a comfortable conversation without feeling out of breath.

Hill Training

Courtesy of LA Marathon

This is a very important phase, and doesn't require lots of strenuous and heart-breaking mountains. Incorporate hills in your training after about 12 weeks, just as you are finishing the aerobic phase of training. Don’t get your heart rate up too high—just enough to bring you to what we call the lactate threshold stage.

Your pace (heart rate) should be a little more than marathon pace, but not as demanding as 10K pace (kind of in the middle). Don’t attack each hill. Prepare yourself by dividing the hill into sections and aim to run through each section at the same pace, driving with your arms, shortening your stride, and leaning into the hill almost using gravity to do its work also. Imagine you’re pulling on a rope: Don’t look up at the top; focus and work well on each section. This phase can be about 4–6 weeks with your regular training.

Easy Days

We INSPIRE ATHLETES and CONNECT COMMUNITIES. With thousands of volunteers, tens of thousands of participants, and hundreds of thousands of spectators along the route, the LOS ANGELES MARATHON is one of the largest organized road races in the country.

For more information, visit www.lamarathon.com.

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A lot of runners have easy days since it’s important to allow the body to recover from the running training. In fact, it’s said that “We improve not while we are training, but while we are resting.” Good nutrition is essential, as is understanding the importance of recovery foods. For most runners, two days away from running is the norm each week, but some will take off three days every 4th week.

Consistency is the key to improvement. Set your training so that it’s consistent and has a regular pattern.

Strength Training for Runners This is a wide and varied subject. Anything that helps you to be more efficent as a runner has to be good. For the runner, I always suggest light weights and high repetitions. Runners just don’t need to lift or push massive weights. Learn to be efficient with your own body weight. A few of the runners’ strength training exercises that I do are push-ups, chin-ups, dips, hyperextensions, step-ups, hip raises, clamshells, and single leg squats to bench. If you need to have a trainer or you want to go to the local gym or fitness center, make sure you explain to the trainer that you’re a runner in training. They’ll know how to set your workouts if you want to bring strength training into your running.

Rod Dixon is the director of training and coaching for the LA Marathon Roadrunners program. He’s a 4-time Olympian and Olympic medalist and the 1983 New York City Marathon champion. ©2010 by Rod Dixon. www.morunandtri.com

Special 2010 LA Marathon Sponsored Section

Q&A with Mark Sheehan

Director of Performance Footwear, K-Swiss

by Larry Eder, President of Running Network LLC Mark, how did you get started in the business?

I finished my professional running career in 1988 and was approached by Nike to become an Ekin [technical rep] in the state of Florida. I went to Asia on their behalf in 1990 and worked on the production and product development side for the next seven years. We had a great team during these years and making great running shoes just became our passion. We were a bunch of geek runners just making shoes we would like to run in and the formula worked very well.

STABILITY Konejo II is our stability offering. We add a higher dual-density posting to this shoe, and we increase the hardness of the core internal GuideGlide™ piece along with our Si•18 Tech crash pad to slow the rate of pronation down for this athlete. We have added the KAge Midfoot support piece on the medial side of our upper for even more assurance.

Last year, K-Swiss introduced its running line to the community. What do you have to show runners for 2010?

I really like our approach into the marketplace. We are finding our way and creating relevant products that, first and foremost, we are really proud of ourselves. We want to create shoes with a K-Swiss point of difference each time and we took our time to perfect our formula (and it’s still a work in progress). In 2009, we launched our award-winning Run One-miSOUL Tech shoe with an interchangeable insert system that allows customization for the runner. In 2010, we’re introducing two new inserts: Stability 1.0 and Orthotic 1.0 that’s designed to work with a runner’s existing orthotic insert. It was critical in my mind to deliver a full range of product for every type of runner we see and can define. We blend together five key features for each model and adapt them to the target runner we feel will have the best appreciation for these features and benefits.

1. GUIDEGLIDE™: We have two midsoles for our training models that are interlocking.

The core piece can be tuned to a different hardness for each style based on what we determine is most preferred. Our goal is to put our technology as close to the foot as we can get it. We won’t bury things in the midsole. We want the consumer to see exactly what we are talking about on each and every shoe.

2. FLOW COOL SYSTEM: A patented technology where we perforate our synthetic material in both the forefoot and heel, allowing maximum air flow through the upper.

This is a key to providing moisture management. Moving air is the best way that we know of to evaporate excess moisture inside a shoe, so we wanted to create this point of difference in our shoes vs. the competition.

3. SUPERFOAM®: This proprietary material is a derivative of the yoga mat business; it has great resiliency and no memory. We use this as our Strobel material to add a unique characteristic to a critical part of every shoe. We continue to discover new ways to use this material, and for 2010 we’ve added a layer of Superfoam® in the forefoot of all our sockliners to protect the metatarsals. We also use Superfoam® as a crash pad cushioning system, making it visible for the first time in 2010.

4. Si•18 Tech: This is our proprietary silicone-based cushioning system that we introduced to the tennis marketplace years ago. We have reformulated this material to provide more resiliency and shock dispersion to better react to the heelstrike motion of today’s runners.

5. STAY-TIED LACES: Once again, this came from our very successful tennis business and has been adopted into our running shoes. Undulating large and small oval shapes in the last seven inches of our laces don’t slip past each other, so we see much less retying happening with our shoes vs. the competition.

From these five key features that we blend together for each model and adapt to the target runner we feel will have the best appreciation for the features and benefits.

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NEUTRAL CUSHIONING Keahou II is our neutral cushioning shoe.

Here we soften the core piece of our GuideGlide™ system and add Superfoam® as our crash pad to ease the foot into a softer, more cushioned ride than the firmer ride offered by the Konejo.

MOTION CONTROL I am most proud of our new motion control running shoe called the Konesic, which is designed for severe overpronators. Lots of details and engineering are required to make a successful shoe like this, and I believe we’ve succeeded. This is by no means the largest segment of the running population, but I believe they’re the most loyal to a product that really works. I love our other shoes for sure, but this one proved to me that we have what it takes to do right by any runner. We’ve added a 3-D post to the medial side to offer the most stability and guidance of any of our shoes.

Special 2010 LA Marathon Sponsored Section www.morunandtri.com

In 2010, K-Swiss is sponsoring the LA Marathon. How does one brand successfully with such an iconic event?

RACING K-Ruuz (Cruise): We also introduced our new 6.5-ounce racing shoe that has already finished third in the Hawaiian Ironman event in Kona, worn by Andreas Ralert. This new range, however, proves to ourselves that we can make comparable product vs. the competition. The K-Ruuz employs the full benefits of Superfoam® as our Strobel material.

Usually, a runner must give up any type of cushioning and resiliency to get this lightweight of a shoe, but for the first racing shoe we have ever done, I’m really proud of it; we’ve received great comments from our athletes.

Our best connection points will be out on the race course itself. I can’t think of another international marathon event that has so many places people want to go and see on their vacation than LA. We need to be respectful of the history and adapt ourselves to the varying differences from community to community, but that’s what will make this race so much fun. Let’s not forget how rare it is that competing athletes are running to a destination that will actually be cooler and a net downhill from the start. K-Swiss will certainly be noticed, but this race is in our backyard, so the real winner will be the city of Los Angeles and all of the local companies coming together to really put this race on the map. Now, if only we have a tailwind, that could make for a really fast day!

Tell us about the clothing you are working on.

Our full apparel range is designed to bring high-end quality fabrications and key features and benefits that will start to define who we will become long term. Some key features are: • Our K-Wick Dry blend of polyester and Spandex, which has been very well received • Mesh inserts with four-way stretch in the critical moisture management areas for enhanced comfort and breathability • Chafe-free flat seams throughout our garments • UV protection that shields against ultraviolet rays from SPF 15–50 Our favorite item is our Ironman Spell out tee with a 70% combed cotton mixed with a polyester microfiber jersey. This is supercomfortable and once you experience the hand of this garment, you’ll wish all of your T-shirts felt this nice.

You use the LA Roadrunners Club as weartesters. Tell us about that.

LIGHTWEIGHT STABILTY The K-Ona 1.5 will get a new upper this season. This shoe continues to get rave reviews as our lightweight stability trainer. It’s winning races all over the world at this moment.

Starting in the third quarter of 2010, we’ll start to deliver on new innovations that begin to define what K-Swiss is really going to be about and how seriously we are committed to the sport. Be on the lookout for Blade Light technology coming to a store near you in the fall.

We want to create a unique environment through our store where not only are there items of interest to purchase, but also a way to connect to the pulse of the LA running community itself. That has to happen naturally. I need independent thinkers willing to tell me what they like and, more importantly, what they don’t like, to really make outstanding shoes for the long-term. We’re building an advisory panel of men and women that can be a part of our future success. California affords us unlimited access to the outdoors and rarely is there a wasted day of running. And I run a minimum of 50 miles in every shoe we make here at K-Swiss; it’s the only way we believe a shoe can accurately be evaluated.

What are you trying to achieve with the new K-Swiss line?

Very simple: acceptance. I have been in many K-Swiss booths during this past year and many of the consumers walking by give us that puzzled look of “K-Swiss makes running shoes?” I am here to tell your readers that we most certainly do.

Our forte has been tennis, so running is just a natural progression for our 44-year-old performance footwear company to spread our wings. We have been a great tennis company for many years. We had so many ideas for product enhancements that we felt a move to running would allow us our chance to showcase these enhancements in a new, expanded way. We know how to make shoes.

We have done our homework and feel we have something truly unique and special to the marketplace. The world can never have enough great running shoes. We have patience.

Every season we’ll get better; we’ll find our customer. Every season when a heavyweight changes an old model for a new one, we have a chance to steal one away. We know we must do our part through marketing and grassroots efforts to drive the runners to the store seeking us out. For the next three years, I want to make K-Swiss the most sought-after running shoes in the market. We have been at it less than two years and we’ve already won awards, stood on podiums, set course records. And we’re just getting started. We’ve just announced footwear and apparel partnerships with the newly re-invented LA Marathon race for the next three years, and new running stores in Santa Monica, Taiwan, Singapore, Korea, Hong Kong, etc., are happening.

Special 2010 LA Marathon Sponsored Section www.morunandtri.com

JANUARY–MARCH 2010

MISSOURI RUNNER AND TRIATHLETE

25

How do you use the experiences of your top triathletes, who put the shoes through their paces, to help the everyday runner?

Tell us about your new K-Swiss running store in Santa Monica.

It has been a great adventure so far. This is the first retail store in the USA for K-Swiss. The fact that it focuses on running and our entry into this category should tell you how serious we really are.

We are two blocks from the beach and have hundreds of athletes working out every day just steps away from our location. We’ve already been contacted by a few training groups wanting relocate their weekly group runs from our location. Most importantly, we get to tell our unique story one on one to every consumer who walks in with that puzzled look on their face. Typically, they walk out pretty happy with their selection and will pass the word along to their training partners.

Some might see us as a triathlon brand today, but I promise this is just phase 1 of our overall goal. We picked the triathlon world, especially the Ironman athlete, as our initial proving ground because no one is more exhausted beginning a marathon than are these athletes. Lots of things happen to the human body when you are moving for 8–12+ consecutive hours and not many of these changes are good—especially to your feet.

We felt this was the perfect challenge for us. Our goal is to enhance every athlete’s ability to perform. We knew if we could be a small part of getting any of our athletes to the finish line, then our credibility will be won at the athlete level, not at a marketing level. No brand can fake finishes.

For those who are unfamiliar with K-Swiss, how would you sum up the brand?

Great question. First of all, I need to look back. We were the first brand to introduce full leather tennis shoes, so we are innovators.

Second, we are a California sports company. This brings with it a heightened sense of optimism and creativity; the California spirit of “why not?” I mean, we have Hollywood here! Third, we’re comfortable with who we are and what we want to be, on our terms.

Many people told us we were crazy to launch a new running company in these troubled economic times, but we felt it was the perfect time to try something new. So, to sum us up: playful, creative, and progressive. Just what you would imagine a passionate Southern California running company should be.

Our K-Ona running shoe is built literally with all of the elements of racing in 95º and 90% humidity designed into it. Anyone can have a shoe that weighs 9.5 oz. out of the box, but what does it weigh at the end of the race? That is the bigger challenge. If my shoe is getting heavier as the race goes on, then I’m not helping you get to the finish line. Our drainage system in this shoe is built to shed the moisture build-up that accompanies every athlete in this type of event. Flow Cool System on the upper assists in the moisture management inside the product, as well.

The K-Ona is really our first focused shoe. We’ll find ways to enhance every element of training and racing in our range for every runner. My goal is to offer something of value to each runner that maybe they’re not getting from the other brands. We’re new to this sport and we’re still inventing ourselves, but our formula will remain pretty consistent from shoe to shoe. We want to have a full range of preferred running products and create the versatility with each model that entices the specialty retailer to see us as a true specialty brand. We know how to service these accounts and these athletes.

BEST RENOVATION SPRING 2009

Is there a perfect shoe for every runner?

I hope not. I have too much fun in the discovery of the next new thing. We love the quest of finding just the right combination of things to make a shoe come to life but I don’t see creativity ever stopping. God may have given us the perfect shoe already; I have great respect for the barefoot running movement that’s taking shape. I loved running on the golf course or beach barefoot during my college days at the University of Florida, but, as long as people are running on hard, unforgiving surfaces, we need to keep putting products that work between them and the road.

BEST NEW SHOE SPRING 2009

BEST SHOE SP

26

MISSOURI RUNNER AND TRIATHLETE

RIN G

BEST SHOE Motion Stabilizing

Neutral 9 200

SP

RIN G 200

9

BEST SHOE

BEST SHOE

Performance

Performance Neutral

SP

SP

JANUARY–MARCH 2010

RIN G 200

9

RIN G 200

9

Special 2010 LA Marathon Sponsored Section

www.morunandtri.com

American Track & Field

American Track & Field 2010 RUNNING & TRACK CAMP RESOURCE GUIDE 2010 RUNNING & TRACK CAMP RESOURCE GUIDE

East Coast Cornell Big Red Track Camp Cornell University, Ithaca, NY June 11-15 Camp ph. 607/255-1200 camps@cornell.edu www.athletics.cornell.edu/camps Cornell Big Red Cross Country Camp Cornell University, Ithaca, NY American Track & Field July 26-30 American Track & Field Camp ph. 607/255-1200 camps@cornell.edu www.athletics.cornell.edu/camps

2010 RUNNING & TRACK CAMP RESOURCE GUIDE 2010 RUNNING & TRACK CAMP RESOURCE GUIDE Sky Jumpers - Centerville High School Vaulting Camp Centerville, Ohio July 20-23 www.skyjumperscom/pages/camps.html

Week 1 July 14th - 18th th

Week 2 July 21st 2 - 25th

Sky Jumpers - University of Wisconsin Pole Vaulting Camp July 7-10 Jan Johnson jan@skyjumpers.com

Announcing the first ever John Godina Throws Camp Learn the system that produces a new personal best 96% of the time.

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495 includes training, housing and food

Train with the best.

Call 928.523.5647 to reserve your spot or visit www.nauathletics.com

JOHN GODINA’S MEHB: J>HEMI 97CF

For more information on ATF Camp ads, please call Adam Johnson-Eder, 608.957.2159 or email atflistings@gmail.com.

For more information on ATF Camp ads, please call Adam Johnson-Eder, 608.957.2159 or email atflistings@gmail.com. www.morunandtri.com

JANUARY–MARCH 2010

MISSOURI RUNNER AND TRIATHLETE

27

American Track & Field

2010 RUNNING & TRACK CAMP RESOURCE GUIDE American Track & Field

2010 RUNNING & TRACK CAMP RESOURCE GUIDE

June

Camps At-A-Glance

11-15

Cornell Big Red Track Camp

Ithaca, NY

607/255-1200

www.athletics.cornell.edu/camps

29-2

Sky Jumpers - SJVSC Pole Vaulting Camp

Kutztown, PA

805/423-2363

www.skyjumpers.com

Sky Jumpers University of Wisc. Pole Vaulting Camp

Stevens Point, WI

805/423-2363

www.skyjumpers.com

July 7-10

American Track & Field 11-14 Sky Jumpers

2010 RUNNING &PoleTRACK RESOURCE Kutztown Pennsylvania Vaulting Camp CAMP Kutztown, PA 805/423-2363GUIDE www.skyjumpers.com 14-18

Boulder Running Camps

Boulder, CO

303/222.8050

boulderrunningcamps@gmail.com

18-22

John Godina Throws Camp

Flagstaff, AZ

928/523-5647

www.mauathletics.com

19-22

Sky Jumpers Atascadero Summer Pole Vaulting Camp

Atascadero, CA

805/423-2363

www.skyjumpers.com

20-23

Sky Jumpers Centerville High School Vaulting Camp

Centerville, OH

805/423-2363

www.skyjumpers.com

21-25

Boulder Running Camps

Boulder, CO

303/222.8050

boulderrunningcamps@gmail.com

26-29

Cornell Big Red Cross Country Camp

Ithaca, NY

607/255-1200

www.athletics.cornell.edu/camps

Run Your Camp Ad Here!

For more information on ATF Camp ads, please call Adam Johnson-Eder, 608.957.2159 or email atflistings@gmail.com.

For More Information Call Adam Johnson-Eder

608-957-2159 atflistings@gmail.com

For more information on ATF Camp ads, please call Adam Johnson-Eder, 608.957.2159 or email atflistings@gmail.com.

28

MISSOURI RUNNER AND TRIATHLETE

JANUARY–MARCH 2010

www.morunandtri.com

American Track & Field

& Field American Track 2010 RUNNING & TRACK CAMP RESOURCE GUIDE 2010 RUNNING & TRACK CAMP RESOURCE GUIDE

805/423-2363 Track and Field Office - University of Wisconsin (Athletics) Quandt Field Office Stevens Point, WI 54481 www.skyjumperscom/pages/camps.html

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

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

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

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2010 Sky Jumpers Camps and Day Clinic Schedule Dec. 28-30, 2009

Christmas Break Camp, Atascadero, CA

Jan. 2-3, 2010

Bloom HS Chicago Heights, IL

Feb. 13-14, 2010

Maine South HS, Park Ridge, IL

March 7, 2010

Day Clinic, Atascadero, CA

March 21, 2010

Day Clinic, Atascadero, CA

March 28, 2010

Day Clinic, Atascadero, CA

April 11, 2010

Day Clinic, Atascadero, CA

April 18, 2010

Day Clinic, Atascadero, CA

April 25, 2010

Day Clinic, Atascadero, CA

May 2, 2010

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July 20-23, 2010

Summer Camp, Centerville HS, Ohio

June 7-10, 2010

Summer Camp, UW, Stevens Point, WI

June 11-14, 2010

Summer Camp, Kutztown, PA

July 19-22, 2010

Summer Camp, Atascadero, CA

DIRECTED BY JAN JOHNSON NATIONAL SAFETY CHAIRMAN FORMER WORLD RECORD HOLDER OLYMPIC BRONZE MEDALIST M.S. BIOMECHANICS

Sky Jumpers Vertical Sports Club 6505 Santa Cruz Atascadero CA. 93422 Phone: 1-888-279-7502 www.skyjumpers.com

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For more information on ATF Camp ads, please call Adam Johnson-Eder, 608.957.2159 or email atflistings@gmail.com.

For more information on ATF Camp ads, please call Adam Johnson-Eder, 608.957.2159 or email atflistings@gmail.com.

www.morunandtri.com

JANUARY–MARCH 2010

MISSOURI RUNNER AND TRIATHLETE

29

R AC E R ES U L TS 2009 BASS PRO SHOPS MARATHON November 1, 2009, Springfield Place 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Team Name James Cheruiyot (M26) Kipruto Rotich (M28) Steve Werths (M22) Dan Hay (M48) Traci Kresser (F23) Jonathan Garrett (M24) Gary Krugger (M24) Steve Cole (M25) Michael Farmer (M24) David Vonarx (M43) Brett Rinehart (M27) Jeremy Huxol (M27) Barret Martin (M20) J Scott Ingersoll (M31) Adam Sullivan (M29) Mark Fiedler (M39) Jereme Foster (M26) Tom Woo (M50) Charley Hogue (M34) David Murphy (M37) Andrea McGehee (F41) Richard White (M45) Daniel Smith (M35) Matthew Heiser (M42) Brian Kilburn (M48) Zach Boleyn (M33) James Partridge (M23) Jason Morris (M34) Derek Kilgo (M35) Wes Powell (M28)

Time 2:25:03 2:32:48 2:35:28 2:46:03 2:56:39 2:56:56 2:58:29 2:59:44 3:00:49 3:02:07 3:02:09 3:04:17 3:06:15 3:08:19 3:09:17 3:10:12 3:10:16 3:10:50 3:15:03 3:15:03 3:15:10 3:15:18 3:15:24 3:15:31 3:16:28 3:17:31 3:18:08 3:18:32 3:18:32 3:19:43

WADDELL & REED KANSAS CITY MARATHON October 17, 2009, Kansas City Place 1 2 4 5 6 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

30

Name Trey Vernon Babey Wagnew Richie Spitsberg Kory Cool Jay Golonka John Millin Ken Moran Gregg Buehler Scooter Cichon Dan Miner Stephen Oneal Steven Blew Matt Swanwick Shane Oneill Tom Pickert Greg Brown Pat Brown Benjamin Moore Lawrence Pickert Rocky Remy Jc Longbottom Marshall Reed Kieran Garvey John Goble Thomas McKenna Mike Cahill Timothy Puetz Bryan Wood

Time 2:34:46 2:37:43 2:38:17 2:38:47 2:40:14 2:43:06 2:45:45 2:46:20 2:48:32 2:49:11 2:50:47 2:52:22 2:53:31 2:57:56 2:58:46 2:58:55 2:58:55 2:59:22 2:59:25 2:59:34 2:59:54 3:00:26 3:01:22 3:01:28 3:04:56 3:05:00 3:05:09 3:05:17

MISSOURI RUNNER AND TRIATHLETE

31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65

31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65

Ben Christly (M33) Roy Nelson (M41) Derek Chambers (M29) Rosie Laughlin (F44) Michael Dornbusch (M44) Keith Straw (M54) Kenneth Snyder (M55) Chad Lakin (M39) Don Buttram (M44) Drew O'Neill (M22) Rance Recla (M45) Joseph Blankenship (M34) Dustin Washam (M29) Brad McClew (M48) Brad Rhoden (M56) David Devore (M38) Cherie Meek (F24) Christy Curtis (F29) David Godzwa (M35) Brian Wakeman (M48) Aaron Garrison (M27) Chad Brinkley (M37) Alistair Trumbo (M56) Matt Young (M28) Kirk Hill (M25) Tim Wuebker (M41) Brian Mahnken (M40) Brad Kielhofner (M47) Tiffany Ingersoll (F29) Robert Bishton (M59) James Howton (M35) Wes Burrow (M50) John Sweaney (M44) Beverly Brewer (F46) Dink Sommer (M33)

Kenneth Tso Darby Benson Hillary Kogo Mark Whittemore Travis Moore Ben Blanton Christopher White Kevin Sampson Doug Hotzel Scott Maley Jay Sklar Alan Poehlman Rob Gill John Evans Matthew Brisch Matt McAvoy Keith Wilson Timothy Hellhake Matthew Manning Dean Schillinger Chavis Clawson Brian Sylvester Travis Short Steve Hoffman Justin Reed Kevin McCormick Paul Chicoineau Steve Cutforth Brian Howell John Russo Daniel McDowell Amy Bricco Matt Mason Eric Fry Adam Holst

JANUARY–MARCH 2010

3:20:42 3:20:45 3:22:33 3:23:25 3:24:30 3:25:46 3:26:26 3:26:53 3:27:55 3:28:24 3:29:15 3:29:28 3:29:54 3:33:55 3:35:01 3:35:09 3:35:46 3:37:15 3:37:39 3:37:40 3:37:51 3:40:18 3:40:34 3:41:01 3:41:24 3:41:38 3:42:22 3:42:27 3:42:41 3:43:54 3:44:24 3:44:38 3:45:09 3:45:14 3:46:10

3:05:35 3:06:34 3:06:49 3:07:18 3:08:08 3:08:09 3:08:09 3:08:20 3:08:43 3:08:47 3:08:48 3:08:48 3:09:05 3:09:39 3:09:40 3:10:05 3:10:09 3:10:22 3:10:39 3:10:54 3:11:10 3:11:27 3:12:08 3:12:37 3:13:03 3:13:41 3:13:42 3:13:43 3:14:02 3:14:05 3:14:12 3:14:12 3:14:40 3:14:52 3:15:31

66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100

66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100

Jana Noble (F38) Marla Rhoden (F54) Dustin Wadley (M30) Rick Ellison (M50) Aimee Washam (F26) Josh Thomas (M40) Pete Pyeatt (M49) Pam Sailors (F46) Buckley Gary (M57) Carlos Kidde (M34) James Taylor (M53) Daniel Horner (M26) Allison Pettit (F19) James Pettit (M22) Kendall Heathman (M32) Dean Casaday (M51) Ashley Kosar (F26) Ed Martin (M62) Todd Mallow (M43) Julie Caldwell (F43) Jayna Bertholf (F39) David Solum (M47) Jessica Movold (F22) Scott Espy (M48) Norma Garnica (F39) Brian Brooks (M37) Patrick Lee (M48) Matthew Revell (M18) Cambre Thrasher (M22) Daron Evans (M41) Thomas Okazaki (M52) Melissa Crocker (F28) Allyn Wollard (M58) Brooke Miles (F28) Michael Brown (M42)

3:46:23 3:48:02 3:48:16 3:48:22 3:49:47 3:49:48 3:50:41 3:51:02 3:51:28 3:52:02 3:52:46 3:53:12 3:55:08 3:55:18 3:55:22 3:55:23 3:56:38 3:57:20 3:57:43 3:58:15 3:58:34 3:59:25 3:59:55 3:59:57 4:00:23 4:00:43 4:00:46 4:02:32 4:04:08 4:04:41 4:05:04 4:05:17 4:06:05 4:06:44 4:06:54

Darin Smith Jordan Downey Kyle Kempker Ryan Lange Ross McDaniel Lucas Boyer Mark Valentine Dan Curry Shawn Kenady Jesse Brown Laine Sommers Scott Crawford Chris Sinclair Brett Malone Anthony Figiera James Montalto Kathryn Greenwood Robin Haberstroh Christopher Jones Mark Montalto John Snyder Tim Mezger Gary Mundhenke Alyssa Haughton Mike Stroud Gene Webb Phillip Baird Timothy Hazlett Thomas Bazemore Nick Green Heidi Englert Bryant Nicole Jarvis Charles Matthews Peter Euler Chad Clement

3:15:33 3:15:45 3:16:10 3:16:21 3:16:29 3:17:18 3:17:34 3:17:40 3:17:51 3:17:53 3:18:03 3:18:06 3:18:12 3:18:21 3:18:31 3:18:43 3:18:49 3:18:55 3:19:07 3:19:11 3:19:59 3:20:06 3:20:08 3:20:18 3:20:18 3:20:19 3:20:25 3:20:43 3:21:02 3:21:20 3:22:26 3:22:28 3:22:34 3:22:44 3:23:01

www.morunandtri.com

USA Trail Championships 2010 Schedule

USA 1/2 Marathon Trail Champs.

June 12

Bend, OR

USA Mountain Champs.

June 19

Gorham, NH

USA 100 Mile Trail Champs.

July 31

Willoughby Hills, OH

USA 50 Mile Trail Champs.

July 31

White River, WA

USA 15 km Trail Champs.

July 31

Spokane, WA

USA 10 km Trail Champs.

August 28

Laurel Springs, NC

USA 50 km Trail Champs.

September 25

Bend, OR

USA Marathon Trail Champs.

November 6

www.morunandtri.com

Ashland, OR

www.usatf.org/events JANUARY–MARCH 2010

MISSOURI RUNNER AND TRIATHLETE

31

WE KNOW

©2009 Saucony, Inc.

BECAUSE WE RUN

saucony.com/razor