MoRun-APRMAY-2010_LORES

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SPRING SHOE REVIEW On the Run with Beth Salinger

2010 Indoor Championships Recap

Mike Rodgers Photo by Victor Sailor, PhotoRun.net www.morunandtri.com

Fort Atkinson, WI

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TABLE OF CONTENTS 4 5 6

8 11

Publisher’s Note

By Larry Eder

Go! St. Louis Keeps Growing From Staff Reports

Near-Freezing Temperatures Don’t Deter Runners at Westport St. Patrick’s Day

By Jeff Birnbaum

14 16

On the Run with Beth Salinger

By D. M. Strauss

Starting Blocks

By Dick Patrick

2010 Spring Shoe Review

By Cregg Weinmann

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St. Louis Turns Green for St. Patrick’s Day Run Off the Wire...

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2010 Indoor Championships Recap

By Walt Murphy

Track & Field Spikes Shoe Review

By Cregg Weinmann

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Group Editor Christine Johnson christinej.ssm@gmail.com Founding Editor Gina Sokolich ginasok2@sbcglobal.net

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Phase 1 – Aerobic Base Training

By Mike Arenberg

Volume 9 Number 2 April/May 2010

Calendar

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 Contributors Larry Eder, Mike Arenberg, Dick Patrick Cregg Weinmann, Walt Murphy, Jeff Birnbaum PhotoRun.net, D. M. Strauss

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

To find a dealer near you, call:

800-253-7463 or go to:

newbalance .com

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PUBLISHER’S NOTE

March Was an Exciting Time for Missourians The weekend of March 12–14 was indoor championship weekend. In the U.S., NCAA Divisions I, II and III Indoor championships were held, as well as the Nike Indoor Nationals (Boston) and National Scholastics (New York City). Over the same weekend, nearly 150 countries sent their best athletes to the 13th World Indoor Athletics Championships, held in Doha, Qatar.

Missouri Runner was there!

Athletes from the Show Me state were in several events, both in the U.S. and Qatar, but I want to focus on three in particular.

So here was Christian Cantwell’s Saturday in Doha: He leads the throws in round 1— 21.60 meters—and leads until round 5. By that time, you can just about taste your medal, wouldn’t you think? So, Andrei Miknevich of Belarus pops a throw of 21.68 meters in round 5. In round 6, with only one throw left, Christian Cantwell walks into the ring, places the shot between his chin and his neck, and begins his spin. ... Will he make it?

Cantwell releases the shot and it keeps going, Cantwell jumps, knowing it’s long. The crowd erupts, and for the third time (2004, 2008), Christian Cantwell from Columbia is the world indoor champion at 21.83 meters!

On Sunday in Doha, Mike Rodgers from St. Louis had an excellent day: A good semifinal gives him a strong lane in the 60m indoors final. Rodgers gets out well, but Dwain Chambers, the British champion, is just a bit stronger today, and runs 6.48 to Mike Rodgers’ 6.51, which gives the St. Louis native a Silver medal in the World Indoor Champs—his first world champs medal!

On Saturday, at the Reggie Lewis Center, in Roxbury, Massachusetts, near Boston, Emily Sisson, who took third in the Footlocker in 2009 and won the MO State XC and the 5000 meters at the Nike Outdoor, was fighting with all she had to win the girls’ 2-mile! It was not until the last few meters that Megan Goethals caught her, and won 10.10.14 to Emily’s 10:10.21!

In our state, we have two world champion

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medalists, plus a high school medalist—the present elite and the future elite! So, where does the next medalist come from in Missouri?

With events like the Go! St. Louis Marathon, Kansas City Marathon and Hospital Hill, among others, you have a plethora of events to choose from. We hope that if you aren’t running them, you consider volunteering. It’s good for you and for your sport!

Hope to see many of you in Des Moines for the USATF Champs this coming June!

Regards,

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

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Go! St. Louis Keeps Growing The 2010 Go! St. Louis Marathon & Family Fitness Weekend, set for April 10–11 in downtown St. Louis, is expected to draw more than 23,000 total participants for 10 races. On Saturday, April 10—which is Family Day and includes a 5K, Read, Right & Run Marathon, Children’s Fun Runs and a Mature Mile—Go! St. Louis will attract more than 6,000 peo-

ple, while the Endurance Day events on Sunday will have an additional 17,000 competing in a marathon, half marathon or marathon relay.

The event is celebrating its 10th anniversary this year after starting in 2000 with approximately 2,500 runners and reaching a new registration record of 23,000 in 2010. ▲

Other news of note: • As of mid-March, there were 12,500 registrants for the half marathon, making it one of the largest half marathons in the Midwest. The half originally reached the 10,000 cap on Feb. 2, but after course modifications, an additional 2,500 spots were opened on Feb. 19—and sold out within 8 hours.

• Go! St. Louis expects close to 3,000 marathoners, the largest field ever. The marathon race cap is 3,000. Thatʼs currently 550 ahead of last yearʼs number, which drew 2,300 marathon registrants.

• The marathon relay, which is popular with friends, family members and co-workers, has exploded the last few years. There were 260 teams in 2008, 360 in 2009 and close to 500 teams are expected this year.

• The 5K continues to grow, with close to 2,000 participants expected.

• New in 2010 is prize money ($100) for the each age group winner on the male and female side.

• There is more than $20,000 in overall prize money this year, including a $500 course record bonus.

To learn more about Go! St. Louis visit www.gostlouis.org

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Near-Freezing Temperatures Don’t Deter Runners at Westport St. Patrick’s Day Race Kansas City – Megan Earney has a knack for making it look easy. Last April she set the St. Louis Marathon course record, finishing in a time of 2 hours, 51 minutes and 20 seconds. She again stole the show during the 32nd Annual Westport St. Patrick’s Day run, breezing to victory in the women’s division of the 4-mile race in 24:18.4.

Even though it looked easy, the conditions made it anything but. The temperature hovered just above freezing when the 10 a.m. race began, and a brutal wind made every stride a chore. A wet track and an altered course that featured an agonizing hill in the final mile made for a slower time than Earney would have liked.

“It was pretty chilly and windy and cold,” she said. “After mile 2 you caught a head wind, and it made it really tough out there.”

Though her time was nearly 2 minutes slower than last year’s, the fierce conditions may have actually helped to build her stamina for the longer races she plans to run this spring.

“I’m just using this race as a tune-up,” said Earney, a 30-yearold from Olathe, Kansas. As was Sammy Rotich, who comfortably won the men’s division in 20:18.1. Rotich, a 23-year-old native of Kenya who currently lives in West Des Moines, Iowa, planned to run the Germantown Half Marathon in Tennessee the following week.

“This was great preparation,” he said. “I’ve been training in this weather since January, so it really didn’t affect me.”

Rotich wore a brightgreen jersey in honor of the holiday, but he was far from the only runner showing St. Patrick’s Day spirit. Before the race began, hundreds of participants packed Kelly’s Westport Inn, an Irish pub located near the starting line. A man dressed in full Celtic attire played the bagpipes, and a majority of the 3,500 participants wore green. Many of them were dressed in elaborate costumes, and one partici-

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Photos by Jeff Birnbaum

By Jeff Birnbaum

pant even ran in a kilt.

Hannah Einerson of Smithville spent two weeks making her costume, which was complete with clover leaves, a green skirt and an orange vest. “I’ve been here the last 2 years, and I always enjoy the energy and festivities,” she said. “The weather didn’t cooperate as much as we would have liked it to, but it didn’t stop us from having a good time.”

Tom Bailey, a 24-year-old from Overland Park, Kansas, simply wore a green T-shirt, but he got a kick out of the more creative costumes. His favorite, he said, was a collaboration of three centipede racers dressed as a pot of gold, a rainbow and a leprechaun. “That’s pretty wild,” he said. “They really went all out.”

The same could be said for Earney, who outlasted both the competition and the weather to win another race. “It was good to get out and race again after a long, cold winter,” she said.

“Apparently it’s still going.”

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COFFEE WITH THE COACH

Phase 1 – Aerobic Base Training

By Mike Arenberg In my previous column on the yearly training cycle, I explained that one of the most important things we can learn from elite athletes and their coaches is the concept of periodization. In simple terms, this means the division of your total training program into periods, each of which accomplishes different goals. Since you can’t do everything at once, you must divide your training time into distinct periods and tackle one or two goals at a time. There is a time and a place for every workout.

One of my favorite quotes is “When you don’t know where to start, go back to the beginning.” Here, let’s go back to the beginning of the training macro-cycle and describe how to build an aerobic base.

Arthur Lydiard, arguably the most influential person in the history of distance running, popularized the concept of aerobic base training for all runners training for events from the 800 meters to the marathon. Lydiard was also among the first to train his runners in stages (what we now call meso-cycles), each built around a specific kind of running. The first phase for all runners, then as now, was aerobic base training. Peter Snell, one of Lydiard’s most famous runners, stated in his autobiography, No Bugles No Drums, that the aerobic conditioning aspect of Lydiard’s training was the primary factor in his success as an Olympic Gold medalist at 800m and 1500m.

The idea behind base training is to develop your aerobic energy system specifically and almost solely. Why is this important?

The more work you perform aerobically, or within your capacity to process oxygen, the more efficient an endurance athlete you become. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduce the rate of lactate formation, improve the rate of lactate removal, and increase energy production and usage. These adaptations occur slowly over time, hence the need to dedicate a long time to fully develop the aerobic system. I also incorporate specific strength training during the aerobic phase of training. This entails different types of hill running, as well as incorporating variously paced tempo runs. However, incorporating high-intensity running during this phase is counterproductive and represents one of the major mistakes made by most runners and coaches.

There should be a progression in volume and effort during the base phase as with any training period. I normally prescribe at least 12–16 weeks of base training. The progression of the workload will vary with an athlete’s fitness level and the type of event they’re training for. During the course of this aerobic phase you progress gradually from the low end of the aerobic energy range to the high end. If you want to plan your training effort quantitatively, I recommend that during this phase you train in the heart rate range of 65–80% of maximum heart rate, or 65–75% of your velocity at maximum oxygen uptake (vVo2; more about this later).

Weeks 1 through 4 Starting with the end in mind, let’s consider a runner whose

Continued on page 10

Base Mesocycle -16 weeks

WEEK ONE(30) M – 4 miles easy T – 5 miles easy W – 4 miles easy Th – 5 miles easy F – 4 miles easy Sa – 7–8 miles easy Su – off

WEEK TWO(35) M – 5 miles easy T – 6 miles easy W – 5 miles easy Th – 6 miles easy Fr – 5 miles easy Sa – 7 – 8 miles easy Su – off

WEEK THREE(35) M – 5 miles easy T – 6 miles easy W – 5 miles easy (SH*x6) Th – 6 miles easy Fr – 5 miles easy Sa – 7–8 miles easy Su – off

WEEK FOUR(25) M – 5 miles easy T – 7 miles easy W – off Th – 4 miles easy (SHx6) Fr – 4 miles easy Sa – 5 miles easy Su – off

SH = Short Hills

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Continued from page 8 goal is to get up to 50–60 miles per week (mpw) at the end of the cycle. Note that someone averaging 30 mpw for the previous year might not be able to ramp up this much over 16 weeks. A younger athlete or a healthy, experienced runner might. The mileage should reflect each athlete’s ability level and individual goals. All runs are easy and aerobic during the first few weeks. Runners can start out at the lower end of the aerobic intensity range, running at 65–70% of maximum heart rate or 65–70% of velocity of Vo2max (vVo2) and then increase the effort through the duration of the cycle. Remember your vVo2 can be measured by running a mile time trial. For example, a person running a 6:00 mile time trial would run 8:37–9:16 pace for his/her easy runs. A “step back” week to allow rest and consolidation of the work is scheduled approximately every fourth week.

When ramping up weekly mileage, a good rule of thumb is to increase weekly mileage by no more than 10%. The difficult part of base training is having the discipline to train at appropriately low intensities. It may mean running more slowly than you’re accustomed to, or separating from your training group on some days to pursue your individual goals (running at your pace). It also means avoiding the contest of egos that group training often turns into. One of the most common errors I see in athletes’ yearly training efforts is a base training phase gone awry. Spending too much time above your aerobic zone degrades the goal of this cycle of training and leads to overwork, injury and illness. You can’t run very long and also run very hard!

In week 3 we add a set of short hills. These are 10–15 seconds long on a 6–8% grade, but not run all out. Be cautious about hill work if you’ve had an injury in your hamstring, calf or Achilles tendon. A set of 6–8 short hills of 10–15 seconds duration will improve the adenosine triphosphate and phosphocreatine (ATP+PC) energy system, as well as strengthen the leg muscles in a running-specific manner.

Weeks 5 through 8 In this 4-week cycle our goal will be to continue to ramp up weekly mileage, maintain and increase the number of short hills, and introduce two types of tempo runs. Adding only a few reps of short hills up to a total of 10–12 is fine. A second short hill workout can be added to the weekly schedule, as well.

“Tempo runs” is a vague term that covers a wide range of effort levels. Coaches use many terms to describe essentially the same thing. A tempo workout is run faster than comfortable training pace, but not nearly at racing effort. The first, slower tempo run I call an aerobic threshold tempo run. This would involve running at between 80–85% of MHR, a quick pace, but not nearly all-out.

In terms of vVo2 this would be 75–80% vVo2. The second, faster tempo run I use is called a threshold tempo run and is run between 85–90% of MHR, and between 85–88% of vVo2. At this pace you’ll be running in your lactate threshold (LT)/anaerobic threshold (AT) range. This is the effort level where you begin to feel the “burn.” As fitness improves and your running becomes more efficient, your LT/AT will rise. It’s important to remember the purpose of tempo runs is to stress the lactate clearance system, not overstress it. You want to push the envelope from inside the envelope, not burst through it and overtrain.

Another method to determine the pace of tempo runs is to use a recent race effort as a guide. A reasonable middle-ground tempo pace could be 25–30 seconds per mile slower than 5K race pace;

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15–20 seconds per mile slower than 10K race pace; or right at half marathon race pace. Now let’s be more specific about using the two ends of the tempo effort range.

• Aerobic Threshold Tempo—These continuous runs at 80–85% of maximum heart rate will place demands on the system to cope with lactate production. Running at this level assists the removal and turnover of lactate and the body’s ability to tolerate greater levels of lactate. Runs starting at 20 minutes and ramping up gradually to as much as an hour are scheduled in this phase. Don’t be in too much of a hurry to ramp up the duration of these aerobic tempo runs, since they’ll be done throughout this training phase and well into the next.

• Threshold Tempo—These continuous runs at 85–88% of maximum heart rate cause lactate levels to increase since they border on speed endurance. Intensive tempo training lays the base for later development of anaerobic energy systems, which we’ll talk about in the next column. Threshold tempo running is done at a faster pace than aerobic threshold runs and with a shorter durations, 20–45 minutes in this phase, starting at the low end and gradually going farther. Some runners have difficulty initially running 20 straight minutes at this pace. So as a start, a 20-minute threshold tempo run can be broken down and run as short rest tempo intervals. 2x10 minutes with 2 minutes’ rest, or 4x5 minutes with 1 minute’s rest between bouts are examples.

Weeks 9 through 16 In weeks 9 through 16, we continue with 8 more weeks of solid aerobic development. Our goal is to increase (carefully) the weekly mileage, as well as increase the duration of the weekly long run. We also want to ramp up the duration of the two tempo runs.

When writing out your training plan, be careful with ramping up weekly mileage or the duration of your tempo runs. You have to know how much you can handle and build in some flexibility in both your schedule and the goals you may have for that phase.

This article has provided a general overview of an important phase of training, base building endurance. Developing a better understanding of how to apply some, or all of the practical tools, charts, suggestions and guidelines we’ve discussed, you can reduce your training frustrations, train more effectively and improve your overall fitness. In the next column we’ll take things further (and make you fitter and faster), and talk about the next phase, racespecific training, which deals with improving individual Vo2max and running economy. ▲ — 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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Track & Field Spikes

by Cregg Weinmann

S

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

ASICS Japan Lite-ning 3 $110

Brooks Wire $100

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

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

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

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

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

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

Mizuno Osaka 5 $95

New Balance SD607 $75

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

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

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

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

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Track & Field Spikes

Nike Zoom Rotational IV $100

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

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

(continued)

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

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

Saucony Endorphin MD2 $80

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

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

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

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

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

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Track & Field Spikes

(continued)

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

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

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

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

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

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

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

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

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

Copyright © 2010 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission. www.morunandtri.com

APRIL/MAY 2010

MISSOURI RUNNER AND TRIATHLETE

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On the Run with Beth Salinger Since 2007, Beth Salinger has been busy as race director for Hospital Hill Run. D. M. Strauss recently caught up with her to get a preview of the race, scheduled for June 10, in Kansas City, and to learn more about her own running and race event planning experiences.

MO Runner: What would you describe as the most significant change to the Hospital Hill Run since you took over as race director in 2007?

Salinger: Hospital Hill Run is now an event for all skill levels.

There is a strong pack of elite athletes up front and new athletes and walkers in the back. We have tried to make the event open and accessible to athletes of all skill levels.

MO Runner: How many participants do you expect this year?

What’s your fastest-growing event?

Salinger: The half marathon is the signature event and is the fastest growing of the three. Individually, each event has grown 60–80% in the 3 years, but overall, the event has grown over 80%.

For 2010, our registration is currently up over 275% from last year at this date. We are looking at a cap of 7,500, which is about a 35% growth over 2009. We want the event to grow each year, but we want to be smart and safe about growth.

MO Runner: Are there changes to the course or other events such as the Expo or post-race party that participants can expect in 2010?

Salinger: There are no changes to the course for 2010; however, both the 5K and 10K will start together this year at 7:15 a.m.

(The half marathon begins at 7:00 a.m.)

Packet pick-up will once again be held at Crown Center. New in 2010, we are offering men’s and women’s cut and colored participant T-shirts. The post-race party will feature Three Little Pigs BBQ and Boulevard Beer. We also added a team challenge, allowing for American clubs and teams to compete for prize money.

14

MISSOURI RUNNER AND TRIATHLETE

MO Runner: Runners love to share their opinions about an event. What’s the best feedback you’ve received about the Hospital Hill Run? Salinger: Every day we get great feedback from our participants. Post-event, we send out a survey, which is where athletes requested men’s and women’s shirts, post-race BBQ and Beer—all things we’ve added for 2010.

We also use our Facebook page to ask questions of our participants, which has helped shape the event.

Any constructive feedback is the best feedback. In 2007, athletes requested better mile markers and in 2008, we replaced all the half marathon mile markers. We do listen to feedback; it is the best way to improve an event.

MO Runner: Local sponsorship support is critical to an event’s visibility and success, but what does it mean when a company like Saucony chooses to align itself with an event like the Hospital Hill Run? Salinger: We value all our partners and believe that part of the growth and success of Hospital Hill Run is due, in part, to their support. Crown Center has been a partner since the beginning and offers us a great facility for packet pick-up and the Start/Finish area. Saucony is a newer partner; 2010 is the second year of their partnership. As a running shoe and athletic apparel company, they bring validity to the event.

Runners like to see specialty shoe brands supporting events. We love working together and have offered clinics on shoe selection and more. Saucony has also partnered with Hospital Hill Run to title the Saucony Club Challenge, bringing more elite athletes to the competition.

MO Runner: Your bio says you’ve completed more than 27 triathlons and 12 half marathons. Are you still racing? Is there an event for which you’re currently training?

Salinger: I have now completed 13 half marathons; Rock ‘N Roll Las Vegas was

APRIL/MAY 2010

Action Sports International

number 13. I am currently training for the Illinois Half Marathon on May 1 in Champaign, Illinois. I believe it is important to be out there participating, so I have a greater understanding of what Hospital Hill Run athletes are going through. I try to do at least two half marathons a year and a few smaller distance events as well.

MO Runner: Tell us about your firm, Endurance Marketing, and how your experience with Endurance helped prepare you for your position with the Hospital Hill Run. Salinger: Endurance Marketing Inc. assists marathons and half marathons around the country. Due to that, we get the chance to work with lots of race directors in a lot of cities and we are able to choose the best practices and best people and bring them to the Hospital Hill Run. Endurance Marketing worked with John Bingham Racing for years. John was the best at customer service and I have strived to continue that. We work in the Rite Aid Cleveland Marathon, which constantly runs the marathon like a professional business, and we’ve taken that to Hospital Hill. We work on the Go! St. Louis Marathon, and they are so creative in bringing new athletes to participate and have fun and we are constantly introducing new athletes to the Hospital Hill Run, and having fun while doing it. The goal is to constantly keep your eyes open and learn from one another to make Hospital Hill Run the best event possible. ▲

www.morunandtri.com

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JJANUARY ANUARY 6–9, 6–9, SUHVHQWHG S SUHVHQWHG UHVHQWHG G E\ E

© Disney S&R 10-15413

Register ister now now for fo or a weekend weekend of Mickey, keyy, marathons marathons and me medals! dals!

Don’t n ’ t miss m i s s the t h e magical magical W Walt a l t Disney Disney World r l d Marathon M a r a t h o n Weekend—with We e k e n d — w i t h spectacular ctacular races throughout all all fourr T Theme Parks. heme P arks. From From tthe he Disney ney Family Family Fun Fun Run Run 5K 5K to to the the final al mile mile of of the the marathon, marathon, be be here here for a weekend weekend of of runs runs where where every every milee iiss filled filled with with Disney Disney fun. fun. This T is Th is your our chance chance to to come come home home with with Mickey key Mouse, Mouse, Donald Donald Duck Duckk or or Goofy ofy medals! medals!

disneyworldmarathon.com neyworldmarathon.com m to register and learn more.

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What's up with coaching ed

By Dick Patrick of USA TrackNews After some 25 years of successfully providing expert instruction to more than 25,000 American high school, college and club coaches, — the leadership level of USA Track & Field’s coaching education program appears to be in some disarray.

Chair Boo Schexnayder started a chain reaction in February by resigning to protest recent USATF changes in the coaching ed program.

Other highly esteemed coaches followed Schexnayder quickly, including ex-Illinois coach Gary Winckler, a founder of the program in the mid 1980s and developer of the sprint curriculum; Mike Corn, director of coaching schools; Mississippi State coach Al Schmidt, who developed the distance curriculum and once chaired the committee; Scott Christensen, endurance director; Jack Rasone, sports science director; and Mike Young, director of biomechanics.

Most of their concerns apparently involve the advanced Level Two and Level Three schools rather than the basic Level One program. In that respect, it’s as if much of the academic level of a university department—the provost, the dean, and many of the leading professors and emeritus professors—had resigned in protest.

All those who resigned are volunteers, as the coaching ed lead-

ership and instructors have been from the beginning. They cited lack of commitment from USATF and its paid staff for the program, which was designed to educate U.S. coaches from grassroots to world-class levels.

“It reached a point where I felt, Why am I beating my head against this wall?” said Schexnayder. “I’ve been in coaching education for 21 years in one shape or form.”

Now USA Track & Field is faced with the challenging task of rebuilding its outstanding coaching education committee after the resignations of these key contributors. They were part of a group that educated a generation of young coaches such as Miami’s Amy Deem, who produced 100 world champ and Olympic medalist Lauryn Williams.

At the center of the dispute is Terry Crawford, named last August to the new USATF post of director of coaching.

Schexnayder termed his relationship with Crawford as a “professional disagreement,” adding, “She may be caught in the middle between her desires to do more and budget constraints.”

Another resignee agreed with the description “creeping bureaucratism,” as a probable major reason for the uprising.

Doug Logan, CEO of USATF, who created the position and hired Crawford to fill it, said that USATF is “very, very pleased”

Continued on page 23

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 16

MISSOURI RUNNER AND TRIATHLETE

LAST CHANCE, October 3 | Benton, IL APRIL/MAY 2010

www.1863events.com www.morunandtri.com

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

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

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

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

B

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

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

Running Network LLC Partners

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

Larry Eder President, Running Network LLC

AWARD WINNERS

BEST SHOE Neutral

SP

RIN G 2010

BEST SHOE Performance SP

Scott Makani II Best Shoe—Performance

RIN G 2010

BEST SHOE Motion Stabilizing

SP

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

Nike Zoom Structure Triax+ 13 Best Shoe—Motion Stabilizing

RIN G 2010

BEST NEW SHOE SPRING 2010

BEST RENOVATION SPRING 2010

adidas adiStar Solution Best New Shoe

Brooks Glycerin 8 Best Renovation

Running Journal & Racing South www.running.net Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 920.563.5551, ext. 112, larry.eder@gmail.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2010 Spring Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Copyright © 2010 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

ii | Running Network 2010 Spring Shoe Review

RunMinnesota www.runmdra.org RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com USATF’s Fast Forward www.usatf.org USATF–New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com Youth Runner www.youthrunner.com

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MOTION STABILIZING | NEUTRAL ASICS GT-2150

$100

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

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

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

Brooks Adrenaline GTS 10

$105

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

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

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

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

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

Nike Zoom Structure Triax+ 13

$100

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

BEST SHOE Motion Stabilizing

SP

RIN G 2010

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

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

Pearl Izumi Fuel

$100

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

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

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

adidas adiStar Solution

$120

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

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

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

iii | Running Network 2010 Spring Shoe Review

BEST NEW SHOE SPRING 2010

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NEUTRAL adidas Supernova Glide 2

$100

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

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

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

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

Brooks Glycerin 8

BEST RENOVATION SPRING 2010

$130

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

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

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

K-Swiss Keahou II

BEST SHOE Neutral

SP

RIN G 2010

$100

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

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

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

Puma Complete Ventis

$100

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

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

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

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

Saucony ProGrid Triumph 7

BEST SHOE Neutral

SP

RIN G 2010

$130

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

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

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

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

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NEUTRAL | PERFORMANCE Under Armour Apparition II

$95

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

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

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

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

Karhu Forward Fulcrum

$130

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

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

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

Mizuno Waverider 13

NEUTRAL

$100

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

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

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

Zoot Ultra TT 3.0

NEUTRAL

$130

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

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

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

ASICS Gel DS Trainer 15

NEUTRAL $110

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

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

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

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

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PERFORMANCE Mizuno Wave Elixer 5

$105

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

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

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

STABILITY

New Balance 740

$85

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

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

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

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

STABILITY

Nike LunarElite+ 5

$100

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

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

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

STABILITY

Reebok Premier SF Attack

$90

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

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

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

STABILITY

Scott Makani II

BEST SHOE Performance SP

RIN G 2010

$110

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

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

STABILITY

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

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Continued from page 16 with Crawford’s work.

Crawford, who told AT&F she indeed finds herself “kind of like I’m in the middle,” is not happy with the resignations, but is proceeding with possible (but as yet unannounced) changes in the coaching ed program.

She said, “In any organization you always hate to see capable and knowledgeable people step away. Certainly that was my first reaction as I started to delve into it, myself being relatively new to coaches ed. But I also know from my 35 years of experience in USATF … that there have been others in our expert coaching ranks who have come and gone over the years. We’ve produced some great programs and had capable people step up to the plate to contribute.

I anticipate that happening as we go forward.

“There are numerous other coaches who would like the opportunity to teach and instruct in the schools. This will give us an opportunity to offer some young coaches who have been groomed through the program by Boo or other people. That’s a positive thing about it.”

Crawford added that all 2010 coaching schools will be held as scheduled. More than half of the Level One schools have already been conducted, but so far only one regular Level Two school is on the schedule for the year, along with another newly organized Youth Level Two school, which “will have special emphasis on growth and development, health issues, training loads and theory for the youth age athlete.”

As for Level Three—which many coaches consider the Ph.D. level of track & field coaching—the USATF website says only, “The USATF Level three program is currently undergoing a significant restructuring. Additional information will be posted as soon as it becomes available.”

For Schexnayder, it was business as usual that led to his resignation. “USATF has never, in my opinion, been committed to this program,” he said. “They wanted to have it, but it’s always been under a self-sufficiency mandate, meaning we basically had to earn our income. We’re the only group in USATF that does that.”

He added that Crawford told him last year that she wanted to support the program and increase the budget, but that it wound up being cut (despite the current USATF budget being several million dollars larger than the 2009 budget). She declined to give the amount of the 2010 coaching education budget because “it’s fluid.

Some can be added; some can be cut.”

According to Mike Corn, the 2006 allotment—the last he saw broken out of the overall USATF budget—was $230,000.

Like Crawford, CEO Logan declined to provide a budget figure for coaching education “because it comes out of many pots.” He did say that the 2010 budget for coaching education exceeded that of 2009 by more than $100,000 as part of an overall budget of $21 million.

Schexnayder thought the 2010 cuts jeopardized a couple of priorities, including the Level Two school for youth coaches (see above), where he had made compromises about when and where the course would be held, and Level Three, the crown jewel of the program.

In addition, he was frustrated by lack of progress for a Level One course online. “We’ve been bashed for years and years: why don’t you have something online? Why don’t you have Level One online?

“We want Level One online, but it takes upfront money to put the program on line. They would never make a commitment. Terry had me doing all this stuff to prepare to put Level One online … but there was no commitment from the organization of any dollars

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to put it online despite that it could have made a ‘bajillion’ dollars for them.”

Logan says he hopes Schexnayder, Corn and the others might return to coaching education: “Maybe I didn’t communicate in the best of ways regarding some of the changes.”

He says getting coaching education online and a coaching certification program are priorities. Logan, the one-time commissioner of Major League Soccer, was asked if he envisions a certification program for track like the one established in soccer from youth through elite divisions.

“I’ve looked at a variety of certification programs outside the sport” Logan said. “I think this is a unique sport where we need to take from the best and adapt to ourselves. There’s not one clear cookie cutter approach out there.

“I think we’ve been faulty in the past [in not adopting certification]. Some of it has to do with fear of assuming risks. We’ve always said in the past, ‘OK, we’ve educated them; it’s up to you to determine if they’re any good or not.’

“We can’t take a pass on that. We’ve got to get out there, and after an education program and decent background check, put our seal of approval on them or not. I think at the end of the day the sport will be better for it.”

Now Logan, Crawford and USATF must rebuild the program that was started by immortals Joe Vigil, Al Baeta, Vern Gambetta and Winckler in 1984. The idea is to harness the potential of the country in the sport and increase the number of top athletes by exposing prospects to excellent instructors.

According to USATF veterans, in the early years of the coaching ed program, TAC (and then USATF) staff were involved chiefly in administration: taking care of scheduling, handling fees and disbursing expenses and similar housekeeping functions. Gradually, coaching ed came under increasing control by USATF, and the current controversy may well be an expression of Logan’s oftenexpressed view that all USATF activities should be “staff-driven,” which in itself could be considered a “cookie-cutter approach.”

“Coaching education is still my passion,” Schexnayder said, “but I don’t necessarily need [USATF] to help people. I always enjoyed being in coaching education because the people in it were primarily teachers.

“The people came in and enjoyed teaching and helping. They weren’t political figures. Maybe that was our downfall — that we weren’t political enough to defend our turf. Suffice it to say the pressure from the [USATF] politicians kept coming down on us. It was keeping us from achieving what I thought were important initiatives.”

Mike Corn noted there were coaching programs before this group was assembled and schooling will go on now that they’ve resigned. The real question is: How good will the programs be without the great coaches who created them and led them for 25 years?

“For the coaches out there continuing to look for educational opportunities, I hope [USATF] eventually gets it to the point where we had gotten it and continues to deliver a good product,” Corn said. “I think they’re going to be struggling in the short term at least. It depends on who’s willing to do it and who they ask to do it.”

Responds Terry Crawford, “The program will go forward, and a bulk of distinguished and capable coaches will be a part of the programs this summer. So to paint a doomsday picture … would do a huge disservice the coaches choosing to be on board this year and the coming years, and would be sending misinformation to the public who are signing up for the Level Two school as we speak.” ▲

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St. Louis Turns Green for St. Patrick's Day Run Thousands of runners and walkers turned out for the 32nd annual St. Patrick’s Day Parade Race held March 13 in downtown St. Louis. Ryan Bak was the first to finished the 5-mile course with a winning time of 24 minutes, 12 seconds.

Julie Lossos was the first woman to cross the finish line with a time of 28:42.▲

Go to: BestBuy.com Kim Stocker and Jayme Chilcutt

Jordan and Allen Kriete

Rodney Olive and Jay Vasquez

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Wendy and Ximena Kriete www.morunandtri.com

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2010 Indoor Championships Recap Walt Murphy’s News and Results Service (wmurphy25@aol.com) © Copyright 2010. All rights reserved. May not be reprinted or retransmitted without permission

World Indoor Championships, Doha, Qatar, March 12–14 IAAF Site: www.iaaf.org/WIC10/index.html USATF:www.usatf.org/events/2010/IAAFWorldIndoorChamp ionships/ Flotrack: tinyurl.com/yhbs4kq Lolo Jones won the women’s 60 meter hurdles and ran 7.72 to break Gail Devers’ 7-year-old American record of 7.74. Terrence Trammell was edged for the Gold medal in the men’s hurdles by Cuba’s Dayron Robles (7.34), but his time of 7.36 gives him a three-

way share of the American record with Greg Foster and Allen Johnson.

A third AR was set by the women’s 4x400 relay, which won in 3:27.34. The lineup consisted of Debbie Dunn (51.2), Deedee Trotter (52.5), Natasha Hastings (52.7) and Allyson Felix (50.9). Finally, Hyleas Fountain tied DeDee Nathan’s AR in the pentathlon with her total of 4,753 points, which left her just short of winning the Bronze medal.

Other winners for Team USA: Christian Cantwell came from behind in the final round to win his third World Indoor title in the men’s shot put; Debbie Dunn won the women’s 400 meters (51.04); Bernard Lagat repeated as the world champion in the men’s 3000 meters (7:37.97); Brittney Reese won the women’s long jump (2111¾), Bryan Clay (6,204) won the heptathlon (Trey Hardee [6,184] finished 2nd); and the U.S. men won the 4x400 (3:03.40).

NCAA Indoor Championships Div. I, Fayetteville, AR, March 12–13 Results: 174.123.48.91/ ESPN 360.com Video: espn.go.com/broadband/espn360/schedule?

Flotrack: tinyurl.com/ych5ssg Robby Andrews article: tinyurl.com/ylqd365 Andrews’ Flotrack interview: tinyurl.com/yet4zpg There were many highlights at this meet, starting with Oregon senior Ashton Eaton’s world record in the heptathlon. Setting PRs in five of the first six events, Eaton finished off his record effort with a

Continued on page 26

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Continued from page 25 personal best of 2:32.67 in the 1000 meters. His score of 6,499 points took down Dan O’Brien’s world and American record of 6,476, which was set at the 1993 World Indoor Championships in Toronto.

Finishing 1st in the 1000 was Duke freshman Curtis Beach, who ran 2:27.88, a “world record” of its own within a heptathlon. Eaton added a 46.4 split on Oregon’s 4x400 relay team.

Hampton senior Francena McCorory, winner of the women’s 400 last year out of the “slow” section, won again, this time from the seeded section, and her time of 50.54 broke Diane Dixon’s 19-year-old AR of 50.64, which was set in 1991. It’s the second AR for McCorory, who set the mark for 300 meters (36.67) in 2007.

2008 U.S. Olympian Andrew Wheating, all 6'5" of him, had anchored Oregon to victory in the previous night’s DMR and was favored to win the men’s 800. Using his typical come-from-behind style of racing, Wheating was on the verge of winning, but Virginia freshman Robby Andrews, coming from farther back than Wheating, accelerated off the final turn and went on to edge Wheating for the win (1:48.39–1:48.40).

Andrews’ style of racing, which he also used in his qualifying race, brings back memories of another Virginia Cavalier who ran the 800, one Paul Ereng, the 1988 Olympic champion and 1989 NCAA and World Indoor champion.

Said a stunned Andrews, who set National H.S. Indoor records in the 800 and 1000 last year (Manalapan, NJ), in his post-race TV interview, “I was out in Eugene when Wheating ran such a great race at the Olympic trials. I’ve been a huge fan since. I was just trying to jump him so that he didn’t have time to react. This is surreal.”

Virginia coach Jason Vigilante said of the race game plan, “It unfolded exactly as we had planned. We wanted Robby to run last for the first 400 meters and keep within striking distance of the leaders for the next 200 meters, and then kick for the final 200 meters.

“He caught Wheating with about 75 meters to go and passed him 50 meters from the finish. He passed him so close to the finish that Wheating didn’t have time to recover. It was tremendously exciting.

I’ve made a lot of mistakes as a coach, but this worked out exactly as planned. It was a good day.”

Oregon (women) and Florida (men) each won their first NCAA Indoor team title.

Div. II, Albuquerque, NM, March 12–13 5000; altitude Results: flashresults.com/2010_Meets/indoor/NCAAD2/ Adams State: www.ascgrizzlies.com/article.asp?articleID=4032 Lincoln(Mo):www.lubluetigers.com/news/2010/3/10/WTRA CK_0310102845.aspx Flotrack articles: www.flotrack.org/articles/view/1788-2010dii-indoor-championship-review Jason Stomps (winner of the men’s WT): www.ncaa.com/sports/c-itrack/spec-rel/031210aaf.html Scoring an amazing 65 points in just two events, the mile and 5000, Adams State won its first NCAA Div. II Indoor men’s team title, beating St. Augustine’s, 89–72.

In the mile, senior Aaron Braun (4:07.44) won for the second year in a row and was followed across the line by teammates Ryan McNiff, Reuben Mwei, Brian Medigovich and Anthony Gauthier for a 1–5 sweep. Braun, who also has two Outdoor Div. II 1500 meter titles to his name, had earlier anchored the Grizzlies to victory in the distance medley, again for the second year in a row.

Medigovich, a senior, won his first national title with a come-frombehind effort in the 5000 (14:28.46), with Braun finishing 2nd.

Abilene Christian’s Amos Sang finished 3rd to prevent another sweep,

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but Reuben Mwei, Florian Theophile, Luke Cragg, and Ryan McNiff finished 4–5–6–7 to clinch the team title for coach Damon Martin.

Josh Scott, a junior at St. Augustine’s, took advantage of Albuquerque’s altitude to set meet records in the 200 (20.91) and 400 (46.05). He also anchored St. Aug to a win in the 4x400 relay.

Semoy Hackett won the 60 (7.24) and 200 (23.32–meet record) to lead Lincoln University (MO) to its second straight women’s title.

Said head coach Victor Thomas, “The fact that we continue to win championships without an indoor track or place to train is a testament to their drive and dedication. I was very proud of how the women responded, because we had a few injuries that first day and I didn’t know if we’d be able to pull it out, but they stepped up.”

Seattle Pacific senior Jessica Pixler, the 2-time Div. II X-Country champion, won the mile (4:46.42) for the third year in a row (she also won the Outdoor 1500 in 2007 and 2009), and Shippensburg sophomore Neely Spence won the 5000 (17:19.98) to go with the outdoor title she won in 2009.

Div. III, Greencastle, IN, March 12–13 Results: raceberryjam.com/indexid.html (click on NCAA) Photos: www.d3trackphotos.com/ Flotrack: tinyurl.com/yb6m4p6 North Central: northcentralcardinals.com/news/2010/3/13/M TRACK_0313102351.aspx Wartburg: www.go-knights.net/cms/Article.aspx?ID=4164 North Central College was an easy winner in the race for the men’s team title (52⅓ to Wisconsin–Stevens Point’s 34), but the women’s champion wasn’t crowned until the final event, the 4x400 relay.

Sitting in third place at the time, 6 points behind leader Wisconsin–Oshkosh (29–23), which didn’t have a relay team entered, Wartburg College’s foursome of seniors Jenny Kordick and Chelsey Jacobs and sophomores Nevada Morrison and Faith Burt came through with a win (3:48.73) to give Wartburg its second straight National Indoor title.

Said Wartburg coach Marcus Newsom, “I had a choice to make before we ran the 4x400 … either tell the group where we were at in the team points race or trust their ability and let them go out and perform. I knew they were capable of what they did.”

St. Lawrence junior Wendy Pavlus, the 2009 Div. III XC champion, won the 5000 in 16:59.40. Salisbury senior Delannie Spriggs set a meet record in the men’s 55 meters—6.20. The lone women’s meet record was claimed by Moravian senior Anna Heim, winning the pole vault with a clearance of 13–7¾.

National Scholastics, New Balance T&F Center, Armory, NYC, March 12–14 Home: ny.milesplit.us/meets/55748 Dyestat: http://tinyurl.com/yjc5o4a Junior Shelby Ashe (St. Pius, GA) set a national record of 65-4 in the girls 20-pound weight throw and Ashton Purvis (St. Elizabeth, CA) won a sprint double (7.36, 23.22) to highlight the National Scholastics.

Nike Indoor Nationals, Reggie Lewis Center, Roxbury, MA, March 12–14 Dyestat: www.dyestat.com//?pg=us-2010-Indoor-NIN Senior Alex Hatz (Fayetteville, Manlius, NY) moved to #3 on the All-Time H.S. Indoor list with his 4:05.50 win in the mile. Hatz trails Alan Webb (3:59.86, 2001) and Thom Hunt (4:02.7, 1976), but his time is the fastest ever run in a high school–only race, bettering the 4:06.6 that Vince Cartier (Scotch Plains, NJ) ran 38 years ago in 1972! ▲

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Run Around The Parks, Dine Around The World.

Saturday • October 2, 2010 • 10 p.m. • disneywinedinerun.com

www.morunandtri.com

APRIL/MAY 2010

MISSOURI RUNNER AND TRIATHLETE

© Disney S&R 10-15415

It’s the most magical night run ever! You’ll race under the stars through Walt Disney World® Theme Parks, and enjoy a private after party at the Epcot® International Food & Wine Festival exclusively for runners and their friends! Plus enjoy a full slate of weekend fun.

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Three Area Athlete Compete At World Masters Indoor Track & Field Championships in Canada Over 2,000 athletes from around the world competed in the 4th World Masters Indoor Track & Field Championships. The championships were held in Kamloops, British Columbia, Canada March 1-6. Among the competitors were 300 athletes from the United States and three athletes from Missouri and Kansas.

Leading the way for the local athletes was Ken Jansson of Wichita, Kan. who won two world titles (Hammer Throw and Weight Throw) in the men’s 50-54 division.

Myrle Mensey of St. Louis, Mo. earned 4 medals (1 silver and 3 bronze) in the women’s 60-64 division. Her silver medal was in the Weight Throw and the bronze medals were earned in the Shot Put, Hammer Throw, and Javelin.

Eugene Anton of St. Charles, Mo. finished 6th in 60m Hurdles in the men’s 50-54 division.

Complete results and coverage can be found at www.usatf.org/ events/2010/WorldMastersAthleticsChampionshipsIndoor

Member Benefit Spotlight Join USATF And Save BIG $ at

USATF Announces Phidippides Award Available Again to Masters Runners USA Track & Field (USATF), the governing body of long distance running in the United States, has announced the Phidippides Award program, a participatory recognition award for masters athletes (40+ years) will once again be available to masters runners(40 years and older). The award was initiated in 2008 to provide the “every day” runner with the opportunity to be recognized by USATF. Award winners receive an attractive plaque (see photo) engraved with their name and award level (gold, silver, bronze). The awards are free to those earning enough points to qualify. The awards are made possible through a partnership with Hasty Awards (Ontario, Kan.), the official supplier of medals and awards to USATF. The Phidippides Award recognizes individuals for their participation in road races. “USATF is proud to be able to offer this award to the running community as it is something different. Rather than rewarding someone’s performance we are rewarding athletes for the number of times they cross the finish line in races throughout the country,” states Don Lein, USATF Masters Long Distance Running Chair.

In 2008, the first year of the program, 61 runners earned awards. In 2009, 233 athletes were recognized . This number is expected to increase substantially again in 2010.

To earn points towards one of the Phidippides Awards a runner must: • be a 2010 USATF member; • 40 years old or older; and • compete in road races that use USATF certified courses.

Athletes earn points based on their age and the number of races they finish during the 2010 calendar year.

“Last

year I used my USATF membership to save over $300 on my hotel stays” - Ginger Smith, St. Louis

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

www.usatf.org/membership

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Emily Sisson Heats Up The Winter Emily Sisson, a Senior at Parkview Central High School (Springfield, Mo.) had an amazing winter in which she qualified for the IAAF World Cross Country Championships (March, Poland) and ran times in the 3000m and 2 mile run that place her on the alltime indoor high school lists.

Mike Scott

Qualifies For World XC Team; Adds Name To The All-Time High School Lists

On January 29th at the Jayhawk Classic in Lawrence, Kan. Sisson ran a blazing 9:25.70 for 3000m which is the 3rd fastest time ever run by a high school girl.

Two weeks later at the USA Junior Cross Country Championships in Spokane, Wash. Sisson finished 2nd to earn a spot the U.S. team that will competed in Bydgoszcz, Poland on March 28 (just after we went to press).

Emily Sisson

Then on March 13 at the Nike Indoor Nationals in Boston Sisson made a valiant effort at becoming just the second girl to break 10:00 for the 2 mile indoors. She led a star studded field by as much as 50m late in the race but was nipped at the finish by Foot Locker Champion Megan Goethals of Michigan by a mere .07 seconds. Sisson’s time of 10:10.21 places her #6 on the all-time indoor 2 mile list.

Sisson, whose father ran 4:02 for a mile, is headed to the University of Wisconsin in the Fall but before that a whole outdoor season of opportunities lies ahead for her.

USATF Open & Masters

REGION

Track & Field Championships

St. Paul, Minnesota Looking for an opportunity to compete on the track or in the field?

Women (ages 14 and over) and men (ages 16 and over) are invited to compete in one of two regional championships (North Region Open and Mid-America Region Masters) both of which will take place in St. Paul, Minnesota on June 13.

The championships will be held at Hamline University which will be hosted by USATF Minnesota and features events from 100m to 5,000m, relays, a full slate of throwing and jumping events/ Athletes from all over the Midwest are expected to compete.

www.usatf.org/calendars

Area Athletes Make Mark at USA Championships At the USA Half Marathon Championships (January 17, Houston, Tex.) Serena Burla of Ellisville, Mo. finished 2nd in the women’s championship running 1:10:08 and John Millin of Overland Park, Kan. finished 42nd in the men’s championship.

At the USA Cross Country Championships (February 13, Spokane, Wash.) Emily Sisson of Carl Junction, Mo. finished 2nd in the Junior women’s 6 km race and Connor Callahan of Chesterfield, Mo. finished 29th in the Junior men’s 8 km race.

At the USA Masters Indoor Heptathlon Championships (January 30-31, Kenosha, Wis.) Kelly Meares of Carl Junction, Mo. finished 3rd in the Men’s 55-59 division.

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CALENDAR DECA 5K Run for MDA 9:00 a.m., Main Street Elementary, Troy 636.528.6363

www.stlouistrackclub.com 314.781.3926 314.781.3726 (24-hour race line) APRIL 11 GO! St. Louis Marathon Half-Marathon Marathon Relay 7:00 a.m.

Downtown St. Louis 314.727.0800 Relay for Life of Phelps County Run/Walk for the Cure 5K 1:00 p.m.

Ber Juan Park, Rolla 574.578.0575 APRIL 17 Double Chubb Trail Run 50K/25K 7:30 a.m., West Tyson County Park in Eureka 573.763.5035 4th Annual Visitation Academy Molly Gleason 5K Run/2K Walk 8:00 a.m.

Visitation Academy Get Fit, Stay Fit 5K Run/Walk 8:30 a.m., at O'Fallon Township High School O'Fallon, IL 618.977.7489 Paraquad's Roll N Race 5K 9:00 a.m.

Forest Park Visitors Center St. Louis 314.289.4382 Run for Research 10K/5K/1M Walk 9:00 a.m., Tower Grove Park, St. Louis 319.430.4445 CIGS 4M Run/1.3M Walk 9:00 a.m.

Quarterdeck Building Columbia 573.882.2105 Take Steps for Kids 5K Support Big Brothers/Big Sisters 5:30 p.m., Brookings Steps, Washington U. 561.312.4221

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APRIL 17 Racewalkers Club Spring Fling 5K Walk 2:00 p.m., Pattonville HS Track, Maryland Heights 314.838.9486 APRIL 21 SLTC Road Series 10K 6:15 p.m., Forest Park Visitor Center, St. Louis 314.781.3926 APRIL 24 SCC Spring Wellness Festival 10K/3M Walk/1M 7:30 a.m., St. Charles Community College 636.922.8475 Lahoma Gebken Memorial 5K Run/1M Fun Run 8:00 a.m.

Arnold Park, Arnold 314.775.1623 Erin始s W.I.N.G.S. 5K/1M Walk/Run 8:30 a.m., Lindbergh High School, St. Louis 636.374.4541 Walking Ramblers Lafayette Square Walk 6.5-8 Miles 9:00 a.m., Downtown YMCA, St. Louis 314.231.8418 6th Annual Walk Run 'n Roll 5K/1M 9:00 a.m., Tower Grove Park, St. Louis 314.567.7705 APRIL 25 APA's Fast and Furriest 5K Run/1M Walk 9:00 a.m., Tower Grove Park, St. Louis 314.645.4610 Dash for Diabetes 5K for American Diabetes Association 9:00 a.m., Gateway Arch St. Louis, MO 248.756.3866

MISSOURI RUNNER AND TRIATHLETE

APRIL 28 SLTC Road Series 4M 6:15 p.m., Forest Park Visitor Center, St. Louis 314.781.3926 MAY 1 Run Walk & Roll Away From Violence 5K 8:00 a.m., Frontier Park in St. Charles 636.757.2300 x203 BRHC Foundation Lub Dub 10K/5K/5K Walk 8:00 a.m., Sedalia 660.826.6263 MAY DAY! Run For the Rainforest 5K & 1/2M Kid's Fun Run 9:00 a.m., Tower Grove Park, St. Louis 314.707.9004 St. Clair County Law Day 5K Run/1K Youth Fun Run 9:00 a.m. Downtown Belleville, IL 618.806.2726 4th Annual Keep Kids Safe 5K 10:00 a.m., Creve Coeur Park, St. Louis 314.516.6798 Run for Riah's Rainbow & After Event 5K/Fun Run 5:00 p.m., Illinois College Track, Jacksonville, IL 618.977.9078 MAY 2 TriZou Triathlon and DuZou Duathlon 7:00 a.m., U. of MO Rec Center, Columbia 573.777.2257 Run for Sight 5K/2M Fun Run/Walk 8:30 a.m., Union Station St. Louis 314.776.1300 Clarkson Eyecare Foundation 5K Run/Walk 9:00 a.m., Lower Muny Parking Lot, Forest Park 636.227.2600 ext 2034

APRIL/MAY 2010

MAY 3 Racewalkers Club Spring Tune Up Series 1500m 6:30 p.m., Pattonville HS Maryland Heights 314.838.9486

MAY 13 Racewalkers Club Spring Tune Up Series 1500m 6:30 p.m., Pattonville HS Maryland Heights 314.838.9486

MAY 5 SLTC Road Series 5K 6:15 p.m., Forest Park Visitor Center, St. Louis 314.781.3926

MAY 14-15 American Cancer Society Relay for Life 12-Hour Walk 6:00 p.m.-6:00 a.m.

Collinsville, IL 618.616.3101

Racewalkers Club Spring Tune Up Series 1600m 6:30 p.m., Pattonville HS Maryland Heights 314.838.9486 MAY 6 SLTC Open Board Meeting 6:30 p.m., Forest Park Visitor Center, St. Louis 314.781.3926 MAY 8 Walking Ramblers South City/Bevo Mill 10M 7:30 a.m., Chippewa & Kingshighway, St. Louis 314.752.4064 Health For Life 5K/1M 8:00 a.m., O'Fallon 636.379.9105 Jim Schoemehl 5K Run 8:00 a.m., Webster Groves High School 314.918.4160 Belleville West Race for Character 5K 9:00 a.m., Belleville West HS, Belleville, IL 618.222.7602 5th Annual Karen for a Kause 5K/1M Walk/Children's Dash 9:30 a.m., Frontier Park St. Charles 636.947.5009 MAY 11 Racewalkers Club Spring Tune Up Series 1600m 6:30 p.m., Pattonville HS Maryland Heights 314.838.9486 MAY 12 SLTC Road Series 2M 6:15 p.m., Forest Park Visitor Center, St. Louis 314.781.3926

MAY 15 Berryman Trail Run 50M/Marathon 6:30 a.m. Berryman Campground, Potosi 573.763.5035 1st Annual Grant District 110 Educational Foundation 5K Run/Walk 8:00 a.m. Fairview Heights, IL 618.398.5577 Ready, Set...Give!

Nurses for Newborns 10K/5K Run/Walk 8:00 a.m., Town & Country 636.236.8959 Swansea Fire Dept Civic Assoc 5K Run/Walk & Kids Fun Run 8:30 a.m., Swansea, IL 618.234.3291 Pattonville Wellness 5K/1M Run/Walk 8:30 a.m., Pattonville HS Maryland Heights 314.213.8010 Joey Wasser Memorial 5K Run/Walk 9:00 a.m. Overland 314.426.7575 Mighty Mississippi River Run 10K 9:00 a.m., Terrible's Casino, LaGrange 660.998.1878 Bulldog Dash 5K 9:00 a.m.

2K 10:00 a.m., Schiendienst's Field, Germantown, IL 618.523.7010

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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

Ashland, OR

www.usatf.org/events www.morunandtri.com

APRIL/MAY 2010

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newbalance.com

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