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April/May 2011 Volume 10, Number 2 $2.95

Spring Shoe REVIEW

Triathlon Schedule for 2011 PhotoRun www.morunandtri.com

Fort Atkinson, WI

MEDIA PARTNER www.usatf.org

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The dynamic, springy cushioning of the 速

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TABLE OF CONTENTS 15

Track & Field Spikes Review By Cregg Weinmann

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Mizuno Extends Endorsement Deal with Missouri’s Serena Burla Off the wire...

Miles Against Melanoma By Douglas Thomas Wallace

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Spring Shoe Review By Cregg Weinmann

Running Through History By Mike Meehan

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Triathlon Schedule for 2011 By Douglas Thomas Wallace

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Publisher’s Note By Larry Eder

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Coffee with Coach By Mike Arenberg

9 10 12 14

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The Athletes Kitchen By Nancy Clark, MS, RD, CSSD

Film Festival 5K By Whitney Drier

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Get your subscription to Missouri Runner and Triathlete. Complete the form belowand send with $12 for a one-year subscription or $19 for a two-year subscription (save $7) to: Subscriptions, P.O. Box 67 Fort Atkinson, WI 53538-0067

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PUBLISHER’S NOTE Volume 10 Number 2 April/May 2011 Group Editor Christine Johnson christinej.ssm@gmail.com Founding Editor Gina Sokolich ginasok3@charter.net Managing Editor D. M. Strauss morunner@earthlink.net Group Publisher Larry Eder, Shooting Star Media, Inc. P.O. Box 67, Fort Atkinson, WI 53538 larry.eder@gmail.com 608.239.3785 Fax: 920.564.7298 Advertising Shooting Star Media, Inc. SSMadvert@gmail.com 608.239.3785 Design Richele Collins RicheleCollins1@verizon.net Copyeditor Marg Sumner Red Ink Editorial Services MargSumner@aol.com Contributors Larry Eder, Whitney Dreier, , Douglas Thomas Wallace, Cregg Weinmann, Mike Meehan, Alissa Murphy,Victah/PhotoRun Special Projects Adam Johnson Eder atflistings@gmail.com Pre-Press / Printing W. D. Hoard & Sons Company Fort Atkinson, WI Missouri Runner and Triathlete is produced and published by Shooting Star Media, Inc., P.O. Box 67, Fort Atkinson, WI 53538. Publisher assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher. Copyright ©2010 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced in any form without the written permission of the Publisher. www.morunandtri.com

The Big 3 to Watch We are less than 150 days from the 2011 World Championships in Daegu, Korea and 500 days from the 2012 London Olympics. We have three Missourians (and probably more) who could play big parts in both events: Mike Rodgers won the U.S. Indoors this season (Feb. 26–27) running the 60 meters, a bit short for him. Still, Mike ran 6.49 in the semifinals, his personal best, and then 6.48 in the 60 meter final. Mike had just returned from four races in Europe, where he did well. I watched him run the 60 meters and then the 200 meters in the AVIVA International in Birmingham, England on Feb. 19. Mike had some good things to say, “9.9 is the new 10.00. You have to bring your A game each time you race. ... I am training for the World Champs and the Olympics.” Serena Burla took 2nd in the USA Half Marathon Championships in Houston at the end of January. That she is running at all is a miracle. Last year after this event (the Aramco Houston Half Marathon, where she placed 2nd), Serena had surgery for cancer in her leg. She had to undergo surgery to repair her leg, but between her husband and her baby, and her family and friends, Serena is back. “Each day running is a gift,” she said. Serena is one of my picks for the U.S. Marathon team in 2012. And Christian Cantwell. Christian, the #1 thrower in 2009 and 2010, just had surgery on his nonthrowing shoulder and he is doing great! He is considered by many to be the shot putter with the most potential in the world. He looks to open in April or May, and we will keep you updated on Christian and all of the others at www.morunandtri.com and www.runblogrun.com I’m off to interview Tyson Gay, Jeremy Wariner, Blanka Vlasic and several other top athletes from adidas, I look forward to sharing them with you soon. Regards,

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

P.S. Make sure that you support the Go! St. Louis Marathon this April and the Hospital Hill Run in June. Nancy Lieberman and Beth Salinger, two of my favorite race directors, put on tremendous events!

LL C

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COFFEE WITH THE COACH

The Economy of Running By Mike Arenberg The age-old question in our sport is: What makes one runner faster than another? Conventional wisdom says it’s a higher aerobic capacity, or VO2 max. But check out the 10 fastest runners at any race, and the winner won’t necessarily have the highest VO2 max. Yet entire training philosophies have been built around that concept, despite the fact that there are a number of reasons to doubt that this is the major predictor of running ability. There are many historical examples: Typical world class runners have VO2 max measurements of over 75 ml/kg/min., yet Derek Clayton, who lowered the world record in the marathon from 2:12 to 2:08 had a VO2 of “only” 68ml/kg/min. Yiannis Kouros, holder of multiple ultradistance world records had a VO2 max of 63 ml/kg/min. What is it, really? VO2 max is simply a quantitative measure of how much oxygen you can consume per minute per unit of body weight. How well one performs on this lab measure correlates well only to races that approximate the test in duration, typically about 2 miles. According to the book, The Runners Body (Rodale, May 2009) the importance of VO2 max is considerably overrated. So, what is actually important? Quite possibly it’s running economy. If you want to run faster and farther, the author of The Runner’s Body contends, you’ve got to improve your running economy, or how efficiently your body uses oxygen. Like the fuel economy of a car, the less oxygen and energy you need to run at a certain pace, the longer you can go without ending up, well, gassed. When scientists use the phrase “running economy,” they aren’t talking about shoe sales or road race entry fees. Instead, they’re referring to a measure similar to the fuel economy of your car. Fuel economy is the distance your car can travel on a certain amount of gas; a compact sedan that gets 40 miles per gallon (mpg) is said to be very economical, whereas a gas-guzzling SUV getting 10 mpg is considered uneconomical. Runners, like cars, can vary considerably in their fuel economy; it’s just that runners burn carbohydrates and fat rather than gasoline. Running economy is a measure of how efficiently a person uses oxygen while running at a given pace. Expressed as the rate of oxygen consumption per distance covered, running economy is the energy required running submaximally at a given velocity. Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy. Running economy takes into consideration your body mass and oxygen consumption at a steady state within your aerobic range.

The importance of economy Measuring an athlete’s running economy is equivalent to asking the question, “How far can this person run using a given amount of energy?” Energy use is usually reported in terms of oxygen consumption per unit distance—the less oxygen you consume

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in running a given distance, the more economical you are. To see how important running economy is in determining performance, let’s look at the following example. Take two runners, A and B, of equal height and weight, wearing the same shoes and socks. Both can consume a maximum of 4 liters of oxygen per minute while running, but A uses 12 liters of oxygen to run one kilometer, whereas B consumes 16 liters per kilometer. Based on these numbers, A, the more economical runner, would be able to cover one kilometer in 3 minutes, while B would take 4 minutes to complete the same distance. In other words, although both A and B have highly aerobic bodies that can guzzle lots of oxygen, A’s body is much better at using oxygen to convert foodstuffs into fuel, allowing A to run faster than B in a head-to-head race. Thus, running economy can be understood by answering the following question: How much is it costing you, in energy terms, to run 8 miles an hour? If it costs you less than it costs someone else, you are more economical. Now, the first thought that comes to most runners’ minds when they hear the term running economy is related to biomechanics rather than energetics. There is a widespread misunderstanding that running economy has a lot to do with running form. Can runners actually become more economical if they change their form? The answer seems to be no. In fact, every study that asked what happened after runners changed their natural form found that running economy declined. Coaches often tell athletes to work on their form to become more economical, but what they are really saying is, we will work on your technique to make you look more like a runner. In addition, pronounced efforts to change natural form are at least anecdotally associated with injury. So what can improve our running economy? The good news is that there is more room to improve economy than there is to improve VO2 max, which is largely limited by genetics. The bad news is that the research literature addressing running economy has major weaknesses. First, there are surprisingly few studies. Second, studies that exist—and our ability to guide our practice from them—are limited by a puzzle: The initial level of fitness and ability of the runner play a huge role in what works best. A good runner needs different training compared to a novice. So it can be tricky to figure out who needs to do what to improve running economy. Different types of training are appropriate depending on the strength and weakness of individual runners. In general, research studies support that running economy improves with higher volume, slower running, especially for the beginning runner. The reasons for this include the increase in mitochondria, which means more effective use of oxygen by muscle. The more you run, the more economical you become. Recent research also indicates that an effective strength-training program such as plyometrics can enhance your economy. Resistance work enhances economy by eliminating wasted energy

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in excessive movement and stabilizing the running motion. Hill workouts represent a related method to improve economy. Hill workouts, in my opinion, are a great way to improve running economy as they provide running–specific resistance training. Hill running strengthens individual muscle cells, which means fewer fibers need to be activated during running and, thus, the oxygen demands are lowered. Tempo runs or runs at anaerobic threshold (the point at which lactate begins to accumulate in the working muscles) pace have also been shown to improve running economy. The mechanics behind this are an improved lactic acid buffering capacity of the muscles. Interesting to this coach/author is the use of short intervals to improve running economy. Short intervals run at individual velocity at VO2max (vVO2max—the slowest sustained running pace at which a runner reaches maximum oxygen consumption (or 100% VO2max) or about the pace you would run for 6 minutes, or a mile time trial. An example of a short interval workout is Billat’s 30-30, after its creator, Veronique Billat, an exercise physiologist at the University of Ille in France. Several years ago Billat set a goal of trying to create workout formats that would allow runners to spend the greatest total amount of time at VO2max and would, therefore, presumably produce the most powerful boosting effect on VO2max and running economy. Billat deduced that runners seeking to maximize workout time spent at VO2max should run at vVO2max and no faster because they would fatigue more quickly at faster speeds. Billat knew that a runner’s rate of oxygen consumption remains at or near 100% VO2max for as long as 15–20 seconds after he or she stops running at vVO2max, or slows down from this pace. Billat realized that a well-designed workout could exploit this lag phenomenon to allow runners to further increase time spent at VO2max. The workout format she settled on was highly unusual, consisting of 30second bursts at vVO2max separated by 30-second floats and repeated to fatigue. When you read about or explain the Billats, it’s our nature to want to compare it to something recognizable, so you think it must be like strides or a fartlek. It’s neither. It’s an ongoing wave of running 30 seconds on, 30 seconds off, 20 times. To better illustrate this, let’s take a look at the following two runners running two different workouts. Runner A runs 5x1000 meters. Heart rate for runner A averaged 177 bpm and hit 187 bpm max.

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Runner A spent 12:33 at 183 bpm (VO2 max). with 20:10 of hard running. Runner B ran the Billat 30-30x20 workout. The HR for the workout portion for runner B averaged 181 bpm, hitting 188 bpm as a maximum heart rate. Runner B spent 14:48 at 183 bpm (VO2 max.) This was 10 minutes of hard running. Do you see? Runner B spent more time “in the zone” for half the amount of hard running as regular intervals. One important note about these workouts. These are not new or secret, nor are they magical. I write about them in hopes of educating, but also caution against putting too much emphasis on any single one. They are but one option in an ocean of effective workouts. More often than not, it’s a combination of workouts that works best. Which of these is most effective in improving one’s running economy? That depends on your level of conditioning. A beginner would improve his or her running economy simply by running more. A more advanced athlete would benefit by including tempo runs, resistance work and short intervals. The good news is, the more you run, the more economical you will become. But we don’t have enough data to be very specific about which workouts benefit which runners. Maybe the moral is to stop fretting so much about VO2max changes and work on what we know you can change—economy. L — 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 Trials 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 e-mail 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.

APRIL/MAY 2011

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W E K N OW B EC AU S E WE RUN.

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Miles Against Melanoma By Douglas Thomas Wallace It’s easy to forget about sun protection when you’re focusing on getting miles in before a big race, but one race director hopes that will soon change. The first annual Miles Against Melanoma 5K Walk/Run will take place on May 14 in Cottleville, in St. Charles County, at Legacy Park. The event will raise funds for melanoma awareness. Runners and triathletes often forget the importance of skin protection in their everyday training, which after years of neglect, could lead to skin cancer. According to the U.S. National Library of Medicine and National Institutes of Health, skin cancer is the most common form of cancer in the United States. There are three types of skin cancers: Basal cell carcinoma is the most common type and develops from abnormal growth of the cells in the lowest layer of the epidermis. Squamous cell carcinoma involves changes in the squamous cells, found in the middle layer of the epidermis. Melanoma is least common but most dangerous of the three and is the leading cause of death from skin disease. Amalyn Gerard, race director of Miles Against Melanoma, started this small nonprofit in the summer of 2010. She had a

small mole removed from her back in 2008 and waited an agonizing week to get the results back. She thought the worst because her dad had once had melanoma. The mole was benign, but after her scare with skin cancer, Gerard decided to do something about it. She started spray tanning people through her business T.A.N.S (Tans Are Now Safe), but she wanted to do something more. “I wanted to bring awareness to the community,” Gerard said. “Skin cancer is the leading cancer, with more cases than all the other types combined. One person dies every 62 minutes of melanoma. It is a seemingly underexposed disease that needs more awareness. Orange is the skin cancer color, so my campaign is making orange as big as pink,” she said. “I want people to see this color and think about all the lives that are lost and to remember to take care of their skin.” Miles Against Melanoma has spread like wildfire. Races are being organized in several states including Wisconsin, Maryland, Washington, DC, Florida, Georgia, Illinois, Nevada and Texas. Besides the Cottleville event, races will be held in Kansas City and St. Joseph, as well. L For more information, visit the Miles Against Melanoma website at http://milesagainstmelanoma5K.org/

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A Runnerʼs Guide to St. Louisʼ Oldest Neighborhood By Mike Meehan Residents of St. Louis’ Soulard neighborhood refer to it as “the island.” Everything you need is there and, once you’ve visited it, you won’t want to leave. Many people feel that way about the Soulard—including runners. The history, terrain, and liveliness of the neighborhood make running here an urban adventure. Soulard, located a mile south of the Gateway Arch in St. Louis, is the oldest residential neighborhood in the city. Most of the neighborhood’s architecture was built in the mid 1800s and is characterized by warm earth-toned brick buildings and sidewalks, ivy-covered walls and wrought-iron fences.

It’s also home to the Anheuser-Busch brewery, the oldest farmer’s market west of the Mississippi River and the nation’s second largest Mardi Gras celebration. You’re part of something unique when you run here.

Variety Adds Life The terrain of Soulard varies greatly. Sidewalks and streets can be flat and smooth in one area and uneven, rough and hilly in others. There are the smooth, flat sections; subtle, gentle inclines and steep, challenging hills. The pavement and sidewalks vary, too. Some areas have smooth concrete sidewalks; others are made of numerous types of bricks that were laid in the 1800s, while a few areas have no sidewalks at all. Sidewalks in some areas have been so overtaken by roots and vegetation that running on them could be described as “urban trail running.” The variety of surfaces not only makes running here an adventure, but the terrain can also be good for leg muscles. Running on different types of surfaces and terrains forces runners to vary their strides and strengthens different leg muscles. This can help reduce injuries that occur as a result of repeatedly overusing the same muscles from running on similar surfaces and terrain.

From Market to Brewery

Photo by Mike Meehan

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A great way to experience the uniqueness of Soulard is to start at the historic Farmer’s Market and run a 4-mile loop through the neighborhood to the Anheuser-Busch brewery and back. Located at the corner of South 7th and Carroll Streets, the Soulard Farmer’s Market has been operating since 1779. Saturday shopping at the market is an institution for many St. Louisians. Where else can you shop for elk, rabbit or Cajun cuisine while drinking a beer or Bloody Mary? On most Saturdays, the market takes on a festival-like atmosphere with huge crowds packing the area, street musicians playing jazz and blues, and vendors trying to sell their goods by giving away samples and price haggling with customers. From the market’s main entrance at 8th and Lafayette Streets, run south along 8th Street toward the brewery. Along the way you’ll run on the neighborhood’s signature brick sidewalks, while passing beautiful historic homes and ornate churches. After running about half a mile, you’ll come to the unofficial center of the neighborhood at Russell Street. More than 30 restaurants and bars are located in Soulard, with the majority of them located near Russell Street. Neighborhood favorites include Joanie’s Pizza, which serves some of the best pizza in St. Louis;

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Hammerstone’s, featuring live music seven days a week and McGurk’s Irish Pub, known for its traditional Irish food and music. It’s one thing to take a leisurely stroll up Russell Street—it’s another to run it. With its steep incline stretching more than five blocks, it’s a tough obstacle to climb. For a taste of “urban trail running,” run up the street’s south sidewalk. Made up of more than five types of brick designs and patterns, the sidewalk keeps runners’ attention focused on where they’re stepping rather than on the challenge of getting up the steep hill. Reaching the top of Russell Street and turning south on to 12th Street, the bright red neon Budweiser sign of the brewery towers over the neighborhood’s skyline. Following 12th Street and making your way to the brewery, you’ll pass such neighborhood architectural icons as “the lion house” and “ripple row.” Past the Anheuser-Busch visitors’ center, the strenuous run up Russell and 12th Streets pays off as the pavement slowly declines heading toward Arsenal Street and the heart of the brewery complex. As you enter the brewery and pass its numerous buildings, you feel as if you are entering a city within a city. Arsenal Street cuts through the center of the brewery, creating an urban cavern created by the steep walls of the brewery’s tall buildings.

Photo by Mike Meehan

In addition to the brewery’s architecture and mystique, the people who work there make running through it a special experience. During the workweek, you can expect to pass masses of employees going to or from work at the brewery. The downhill run along Arsenal Street marks the halfway point of this journey from the Farmer’s Market. As you reach the bottom of the hill, turning the corner at Arsenal and 7th Streets, and run back toward downtown, a spectacular view of the St. Louis skyline comes into sight. The view is incredible in the early morning hours as the city awakens, the streetlights fade and the sun rises over the Mississippi. The gradual decline of 7th Street and scenic view of the city make for a relaxing final stretch through the neighborhood.

Run the Streets

Photo by Alissa Murphy

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The local running community is taking notice of what Soulard has to offer. The neighborhood is traditionally part of the Go! St. Louis Marathon and Half Marathon every spring and hosts the “Race for a Child” 5K run each summer. In 2011 the “Run for Your Beads” 5K was added to the annual Soulard Mardi Gras celebration. The inaugural St. Louis Rock ‘n’ Roll Marathon, being held on Oct. 23, may also run through the neighborhood in 2011. With its rich history, architecture and terrain, after running here you’ll understand what makes Soulard so special. You, too, may not want leave “the island.” L

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THE ATHLETE’S KITCHEN

When Food Has Too Much Power over You “I think about food all the time. I finish one meal and start thinking about the next.” “I don’t keep cookies in the house; I end up eating them all.” “I’m afraid if I start eating, I won’t be able to stop.” If any of those thoughts sound familiar, you are among a large group of runners who struggle with food. I routinely counsel food-obsessed joggers and marathoners, alike, who fear food as being the fattening enemy. They think about food all day, stay away from social events involving food, give themselves permission to eat only if they have exercised hard and white-knuckle themselves to one meager portion at dinner. If you (or someone you know) struggle with food, keep reading. This article can help food-obsessed athletes take a step toward transforming their food fears into peaceful fueling patterns and better quality of life. Much of the information is from Glenn Waller’s book Beating Your Eating Disorder, an excellent self-help book for adults at war with food and their bodies.

Food Is not the Problem Food is fuel. Food is health. Food is an inanimate object, just like a desk or rug or book. It has no inherent power over you. But if you feel as though a food (let’s say, bread) has power over you, bread is the symptom, not the problem. That is, the urge to over-eat bread can stem from: • Getting too hungry and, as a result, craving carbs. The solution is to prevent hunger, so you don’t start craving carbs in the first place. • Denying yourself permission to eat bread because it is a “bad” food. The solution is to learn to routinely enjoy bread and other carbs, which are the foundation of a quality sports diet. Living by rigid, restrictive “food rules” can be a symptom that something has gone awry. Food rules serve a purpose; they can be a coping strategy to block out emotions and distract you from feeling your feelings. That is, if you are spending 99% of your waking hours debating whether or not to eat bread, you aren’t thinking about how angry you are with your boyfriend, how scared you are to go away to college, or how sad and lonely you’ve been since your dog died. Being able to abide by strict food rules also gives you a (sick)

sense of superiority that you can say “no, thank you” to pizza, sandwiches, and even birthday cake with your friends. You can then take pride in being able to sustain yourself on lettuce leaves and Diet Coke. Why would you want to change this menu when you are so in control, have such a perfect diet, and are running seemingly well? Why? Because your quality of life stinks and you are losing your friends. Some of my clients can revise their restrictive eating patterns with simple nutrition education. I teach them how much is OK to eat, how to fit bread (or whatever) into their sports diet, and how to enjoy food as one of life’s pleasures. For example, one client believed eating an English muffin plus an egg and a yogurt at breakfast sounded “piggy.” After one English muffin, she would stop eating because she “thought she should,” but then would succumb to the hungry horrors by 9:30 a.m. When she added the egg and the yogurt into her breakfast, she felt satisfied all morning, with no nagging food thoughts until she was appropriately hungry at lunchtime. In comparison, another client refused to eat more breakfast. She was convinced that eating an additional packet of oatmeal would result in immediate weight gain. “I couldn’t eat more breakfast. I’d get fat!” She believed her body was different from everyone else’s and would instantly blow up. I reminded her that hunger is simply the body’s request for fuel. The body is saying, “I have burned off what you fed me. May I please have some more food?” Her response was “NO! Food is fattening.” She lived her days feeling hungry all the time, lacking energy, enduring cold hands and feet, obsessing about food, feeling anxious she’d succumb to sweets, and avoiding social situations that involved food. Her food rules undermined her quality of life.

Time for a Change? How can you break away from your restrictive food rules and start anew? One strategy is to understand that a few minutes of control (such as eating only one English muffin) can turn into a lifetime of misery. But a few minutes of anxiety (eating the English Muffin plus egg and a yogurt) can contribute to a peaceful future of enjoyable meals. You have to learn to sit through the anxiety and see that nothing bad happens when you eat an appropriate amount of food. While you may believe that eating more breakfast will make you instantly fat, try this experiment: 1. Weigh yourself (first thing in the morning) on Day 1 of the experiment. Continued on page 14

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© Nancy Clark, MS, RD, CSSD

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RACE WITH US. www.morunandtri.com

you are are looking for for the the perfect per fect end of the the season event event or just LLAST AST TRY TRY If you

w ant a quality quality training training rrace ace before before your your end of season half or full distance distance want e vent this this is tthe he p lace! R end Lake Lake Illinois, an hour from from St St Louis, MO. 90 event place! Rend mins. FFrom rom Louisville, KY. KY. The swim will be an in tthe he w ater st ar t due tto o water start water bike typical cool mornings mornings this this time of year year with with w ater ttemps emps in the the 70s. The b ike is slightly slightly rrolling, olling, ffast ast rrural ural roads roads circling circling the the lake. lake. 1 loop around around is 21 athletes will complete 21 miles; half athletes complete 3 loops, olympic olympic distance sprint dist ance athletes athletes 2 loops and and spr int 1 loop of tthe he bike bike course. Yes, know Ye es, we we know each eac h bike bike discipline is long but that that is what makes makes this this a great great event. event. The run run ccourse ourse will utilize 8 foot foot paved paved running running paths paths that that connect the the various various ccamping amping and picnic ar eas while surrounded surrounded by by nature nature and has has shade most of areas tthe he w ay. This will be an out and back back run run course simply simply turning turning around around at way. your turnaround turnaround sign. This tterrain errain will be rolling rolling the the entire entire w ay but no climbs climbs your way tto o speak of.

@ www www.1863events.com .1863events.com APRIL/MAY 2011

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FILM FESTIVAL 5K Inaugural True Life Run is quirky addition to Columbia’s True/False Film Festival By Whitney Drier True/False Film Festival-goers enjoyed a chance to stretch their legs in the middle of this year’s onslaught of documentary movies with the inaugural True Life Run held March 5 in downtown Columbia. The 5K included some of Columbia’s most–loved landmarks, as well as—for those less concerned about times—the chance for voluntary adventures along the way. “Although there was a timed run option this year, I really put all my eggs into the fun run basket,” says race director Mike Denehy. “In essence, it was an urban adventure race 5K run—hula hoops, face painting, trivia, live action cartoons and multiple dance parties.” Approximately 80 people chose this option over the timed run. The topsecret course was marked with arrows, and runners completed challenges for wristbands that were later handed in for raffle prizes. 37 people participated in the timed run—which was slightly longer than anticipated because the lead pack missed

an arrow, thus extending the course. Robert Hert, 25, was the overall winner (23:50), followed by Chuck Rodewald (24:11) and Marc Johnson (24:12). Jackie Pearce was 4th overall and the first woman to finish (24:30). Hert and Pearce each received Lux passes to next year’s film festival.

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<<

2. Make one dietary change that you’re sure will make you get fat (such as eating an egg and a yogurt along with the English muffin). 3. Maintain this one change for 7 days (without making any other food or exercise changes), and then re-weigh yourself. 4. Repeat this experiment for another 7 days and average the weights. (Weight fluctuates due to shifts in water.) Have you gotten fat? Doubtful. But take note: If the scale has gone up a tiny bit, the gain is likely due to replenishment of depleted muscle glycogen (carb) stores. For each one ounce of carbs stored in your muscles as glycogen, your muscles also store about 3 ounces of water. Hence, don’t obsess about a number on the scale. Rather, observe how much better you feel during the day and also during your workout.

Easier Said Than Done? While food experiments sound like a good idea, the reality is

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A portion of each $30 entry fee was donated to the True Life Fund, which helps documentaries create change offscreen. Proceeds allowed the main characters of the Midwestern superhero film The Interrupters to work with the antiviolence group CeaseFire to reduce violence on Chicago’s streets. L

they can be anxiety provoking and hard work. (If changing were simple, you would have been able to resolve your food issues ages ago, right?) Eating more calories is hard because you’re giving up a coping mechanism without being sure you’ll feel better in the long run. To get rid of your eating disorder, you need to learn how to cope differently. This will involve feeling your feelings, instead of starving them. A counselor might be able to help, as well as reading Beating Your Eating Disorder and other self-help books (visit www.gurze.com). Just imagine how nice life will be for you and your loved ones when you can wake up without food fears and rigid food rules! L Nancy Clark, MS, RD, CSSD (Board-Certified Specialist in Sports Dietetics) helps both casual and competitive athletes find peace with food. Her practice is at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her Sports Nutrition Guidebook and food guides for new runners, marathoners and soccer players offer additional information. The books are available at www.nancyclarkrd.com See also www.sportsnutritionworkshop.com

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Track & Field Spikes

by Cregg Weinmann

T

he 2011 track season is upon us. As in other pre-Olympic years, there are some new products being rolled out to serve the annual championships, as well as the anticipation of what will be coming out for the 2012 London Olympic Games. The usual players have new and updated products; only Reebok stands pat. adidas and Mizuno have minor updates, while ASICS, Brooks, New Balance, Puma, and Saucony present new offerings for athletes at all levels. Here we review 8 of the best, most representative shoes, and highlight 8 more to give a well-rounded overview of what’s available.

adidas adizero Avanti 1 $110

ASICS Prima Diva Sprint 2 $100

The Avanti is a name familiar to athletes from a generation ago when it was the adidas entry-level offering found in abundance on tracks across the U.S. The 2011 offering is designed for high-end performance and is now the pinnacle of adidas distance spikes. The airmesh upper lines up the foot over the spike plate to maximize traction, and the green colorway suggests Oregon’s influence in the track & field world. The effective, 6-spike distance plate has been proven over several seasons. This update is largely the same as the original adizero Avanti, with minor adjustments to the upper to center the foot over the full-length EVA, which offers a touch of cushion. The mesh upper and perforations in the midsole and spike plate allow for water to drain quickly. The overall result is a quality product that delivers performance.

The Prima Diva Sprint emerges in Round 2 with a major renovation and ugraded features. Developed in cooperation with Olympic hurdler Lolo Jones, it’s designed to be ASICS’ best women’s sprint spike. The Diva 2 trades up from the Turbo Phantom spike plate to the same plate as the Japan Lite-ning, ASICS’ top-of-the-line sprint shoe—which is to say, from a stiff, 7-spike plate to the nimble 6-spike plate. It also saves some weight while better accommodating the female foot for which the shoe is intended. The zippered shroud both improves aerodynamics and snugs the fit for improved performance. A thin, full-length layer of EVA adds its measure of comfort to the shoe.

UPDATED Sizes: unisex 4–13,14,15 Weight: 5.9 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 1500–10,000 meters, steeplechase; synthetic surfaces

UPDATED Sizes: women’s 5–11,12 Weight: 6.4 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, synthetic leather shroud Innersole: sheet EVA Midsole: full-length EVA Outersole: full-length thermoplastic spike plate Recommended for: 100–400 meters, hurdles; synthetic surfaces

Brooks PR MD $60

Mizuno Geo-Silencer 3 $110

The PR series replaces the entry-level spikes that Brooks has offered for the past decade. Here each component has been upgraded which explains the price nudge of $5. The PR MD features a new 6-spike, Pebax plate with a sharkskin TPU outersole, each providing performance-enhancing grip. A thin, full-length layer of EVA is capped by a slightly built-up heel pad for protection in the jumping events or when fatigue causes a less-than-efficient footstrike on the track. The improvement in its entry range—which also includes a PR Sprint and PR LD—boosts Brooks track & field to a new level, and is well worth the price. NEW Sizes: men’s 5–13,14,15; women 6–12 Weight: 5.7 oz. (w/spikes, men’s 11); 4.7 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: combination Pebax spike plate, thermoplastic sharkskin (heel) Recommended for: 400–1500 meters, hurdles; synthetic surfaces

The Geo-Silencer has been Mizuno’s top middle distance shoe for almost 5 years. The Geo Silencer 3 is a color-up from last season’s Silencer 2, which debuted an update to the upper that has been maintained in version 3. The spike plate is 3⁄4-length nylon with a PUimpregnated polyester laminate. It creates a hard-toothed, grippy heel that’s been proven in numerous Mizuno spikes from past seasons. Six spike wells and three permanent pins provide the forefoot traction, and this season features newly shaped spikes with fluted ridges to improve the response on synthetic rubber tracks. The synthetic leather upper snugs the foot nicely with traditional lacing and internal webbing and features a hook-and-loop strap at the top of the laces for extra security. UPDATED Sizes: unisex 5–13 Weight: 6.6 oz. (w/spikes, men’s 11) Spikes: 6, replaceable; 3, permanent Upper: synthetic leather Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 400–1500 meters, hurdles; synthetic surfaces

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Track & Field Spikes New Balance MD800 $100 The introduction of the MD800 rounds out the top-end track offerings for New Balance, where the middle distances had been a bit overlooked until it added some top-flight competitors, including Maggie Vessey. The MD800 is built on a new full-length spike plate of Pebax nylon and carbon fiber that’s light, strong, and responsive. The midsole is molded ActEVA Lite that provides better cushioning than expected for a middle-distance shoe. In fact, the midsole makes it suitable for events from 800 meters on up to 5000 meters. The seamless upper is fully lined with lightweight synthetic suede for sockless use. The exterior has HF-welded overlays in the forefoot and a tough woven mesh that combine to supply good support to the racing foot.

(continued)

Nike Zoom Superfly R3 $120 The Superfly was once the epitome of sprinting technology and it continues to heavily influence the industry because it works. The spike plate is the same power sprint platform Nike developed around a decade ago molded from Pebax nylon for its light weight, responsive feel, and durability. The midsole is a wedge of Phylon for just enough cushioning. The upper is where the real changes can be seen. Fuse technology—HFwelded supports across the entire upper that create a web of ultra light support—and a hook-and-loop lock-down strap over the metatarsals make the upper equally supportive with considerably less bulk. The result is a responsive sprint spike that manages both power and speed.

NEW Sizes: men 4–13,14; women 5–10,11 Weight: 5.7 oz. (w/spikes, men’s 11); 4.6 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, welded synthetic overlays, full synthetic suede lining Innersole: sheet EVA Midsole: full-length molded ActEVA Lite (EVA) Outersole: full-length Pebax spike plate, carbon fiber insert Recommended for: 800–5000 meters & up, hurdles; synthetic surfaces

UPDATED Sizes: unisex 5.5–13,14 Weight: 7.3 oz. (w/spikes, men’s 11) Spikes: 8, replaceable Upper: mesh, welded synthetic overlays Innersole: sheet EVA Midsole: full-length Phylon (EVA) Outersole: full-length Pebax spike plate Recommended for: 100–400 meters, hurdles; synthetic surfaces

Puma SLX Zone $110

Saucony Showdown $100

The SLX Zone is a new relative to the wellestablished Harambi. It shares the same upper pattern—though here it’s a new open mesh—and the same midsole: a nice, cushy layer that softens the effects of synthetic tracks. The outersole shows divergence from its sibling, as the plate provides a weight savings by eliminating much of the thermoplastic and using only three small sharkskin patches that cover about 30% of the outersole. The perimeter of the forefoot features 4 spike wells that encircle a forefoot of polyester-backed TPU embossed with dozens of tiny, plussign–shaped lugs for additional grip. The combination of light weight, cushioning, great flexibility, and effective traction make the SLX Zone a good distance spike choice.

The Showdown is both a new shoe and a new category for Saucony track & field. Developed in collaboration with Olympian Wallace Spearman, the Showdown is Saucony’s first high-end sprint spike. The upper is a minimesh enclosed in a zippered shroud, which offers a supportive fit and provides some “speedy” aesthetics. The midsole and outersole combine Saucony’s Flexion plate, a TPU device that aids touchdown and propulsion, with a Pebax spike plate that offers light weight and durability. Here it’s configured for power sprinting with a brawny 10-spike arrangement of Christmas tree elements to maximize traction. This is a quality addition to the well-rounded Saucony track lineup.

NEW Sizes: unisex 5.5–12,13,14 Weight: 5.0 oz. (w/spikes, men’s 11) Spikes: 4, replaceable Upper: mesh, synthetic suede overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: polyester-backed thermoplastic perimeter (forefoot), sharkskin (center forefoot, heel) Recommended for: 1500 meters & up, steeplechase; synthetic surfaces

NEW Sizes: men 7–13,14; women 5–11,12 Weight: 9.0 oz. (w/spikes, men’s 11); 7.4 oz. (w/spikes, women’s 8) Spikes: 10, replaceable Upper: mesh, zippered synthetic leather shroud Innersole: sheet EVA Midsole: Flexion Plate TPU Outersole: full-length Pebax spike plate Recommended for: 100–400 meters, hurdles; synthetic surfaces

FOR MORE SPRING 2011 SPIKE PREVIEWS, SEE NEXT PAGE.

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Track & Field Spikes THE REST OF THE SHOES WE PREVIEWED FOR SPRING 2011 Brooks PR LD $60 NEW Sizes: men 5–13,14,15; women 6–12 Weight: 5.7 oz. (w/spikes, men’s 11); 4.7 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: fulllength sheet EVA Outersole: combination Pebax spike plate (forefoot), thermoplastic sharkskin (heel) Recommended for: 1500 meters & up, hurdles & jumps; synthetic surfaces

Puma TFX Distance 3 $65 UPDATED Sizes: men 7–12,13; women 6–11,12 Weight: 7.1 oz. (w/spikes, men’s 11); 6.7 oz. (w/spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: 3⠄4–length thermoplastic spike plate, rubber (heel) Recommended for: 800–5000 meters & up, hurdles & jumps; natural & synthetic surfaces

Brooks PR Sprint $60 NEW Sizes: men 5–13,14, 15; women 6–12 Weight: 6.3 oz. (w/spikes, men’s 11); 5.2 oz. (w/spikes, women’s 8) Spikes: 6, replaceable Upper: mesh, zippered shroud, synthetic overlays Innersole: sheet EVA Midsole: fulllength sheet EVA Outersole: combination Pebax spike plate, theromoplastic sharkskin (heel) Recommended for: 100–400 meters; synthetic surfaces

Puma TFX Sprint 3 $65 UPDATED Sizes: men 7–12,13; women 6–11,12 Weight: 6.8 oz. (w/spikes, men’s 11); 6.1 oz. (w/spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: 3⠄4-length thermoplastic spike plate, rubber (heel) Recommended for: 100–400 meters; natural & synthetic surfaces

Nike MaxCat 3 $110 UPDATED Sizes: unisex 4–13, 14,15 Weight: 6.5 oz. (w/spikes, men’s 11) Spikes: 5, replaceable Upper: mesh, welded synthetic overlays Innersole: sheet EVA Midsole: full-length Phylon (EVA) Outersole: Pebax spike plate (forefoot), TPU matrix (heel) Recommended for: 100–400 meters, hurdles; synthetic surfaces

Saucony Spitfire $65 NEW Sizes: men 7–13,14; women 5–11,12 Weight: 7.9 oz. (w/spikes, men’s 11); 6.4 oz. (w/spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length EVA Outersole: full-length Pebax spike plate Recommended for: 100–400 meters; synthetic surfaces

Nike Zoom W 3 $75 UPDATED Sizes: women 5.5–12 Weight: 5.4 oz. (w/spikes, women’s 8) Spikes: 5, replaceable Upper: mesh, welded synthetic overlays Innersole: sheet EVA Midsole: full-length Phylon (EVA) Outersole: fulllength Pebax spike plate Recommended for: 800–5000 meters & up, hurdles; synthetic surfaces

Saucony Velocity 4 $60 UPDATED Sizes: men 7–13,14; women 5–11,12 Weight: 7.7 oz. (w/ spikes, men’s 11); 6.3 oz. (w/spikes, women’s 8) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: Pebax spike plate, carbon rubber (heel) Recommended for: 800–3200 meters, hurdles & jumps; natural & synthetic surfaces

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Photo by Victah/PhotoRun

Off the wire …

Mizuno Extends Endorsement Deal with Missouri’s Serena Burla Top Finisher at U.S. Half Marathon Championships Extends Relationship with Mizuno Race Team Norcross, GA — Mizuno USA, Inc. announced the company has signed a 3-year endorsement deal with runner Serena Burla. Burla’s partnership agreement with Mizuno extends from her previous connection with the company. A St. Louis native, Burla has beat more than her running mates in the game of life, surviving cancer surgery to remove part of her right hamstring. Burla earned All-American status at the University of Missouri in 2006, and set a record in the 2007 GO! St. Louis Half Marathon of 1 hour, 14 minutes, 13 seconds, more than 3 minutes faster than any other woman has run the course. She then finished 3rd in the 2008 U.S. half marathon championship. After giving birth to her son Boyd in December 2008, she returned to her running with a 2nd-place finish in the L’eggs Mini 10K in New York the following June; defeating runners such as Magdalena Lewy Boulet, a 2008 U.S. Olympian, and 4time Boston Marathon winner Catherine Ndereba. Soon after her finish, Burla was diagnosed with a malignant tumor in her right hamstring. In February, Burla made the deci-

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sion to remove the tumor and part of her hamstring, a muscle which would not grow back. But good news was delivered in March of that year, when Burla’s oncologists confirmed that she was in need of neither radiation nor chemotherapy. Burla, then 28 years old, returned to training in April. The doctors originally told Burla that the first goal was to save her life, the second to save her leg and, finally, to ensure she could walk again. A year later, Burla finished 2nd for the second year in a row in the U.S. Half Marathon Championships, finishing in 1:11:37. “Serena is an extremely gifted young runner with an incredibly bright career ahead of her,” said Ron Wayne, running promotions manager, Mizuno USA. “Her determination helped her to beat the odds that were stacked against her, and she has already qualified for the 2012 U.S. Olympic Marathon Trials, held in Houston in January 2012. We believe that Mizuno can help her continue in her successes with our innovative and award-winning footwear and apparel.” L

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# $ +6,462'3)+@/// +986'1@: 48/43 8'(/1/>/3-@:

F

rench philosopher Jean-Baptiste Karr’s oft-quoted words “Plus ça change, plus c’est la mĂŞme choseâ€? is usually translated “The more things change, the more they remain the same,â€? and that’s certainly true with the shoe offerings in Spring 2011.

We’ve had some new thinking and some new companies evident in every season for as long as I’ve been reviewing shoes. The changes we’re seeing this spring are merely a broadening of the shoes offered; the old reliables continue to be there. More lightweight and performance shoes are being introduced than in several decades (they represent fully half of the shoes in this review), more new brands are launching, new technologies continue to be introduced, and there’s more parity in the industry than perhaps ever. New thinking that’s been percolating in shoemakers’ minds for some time has finally flooded out, prompted by barefoot enthusiasts, as well as the emerging ranks of minimalist supporters. But never fear, the well-cushioned neutral category and motion stabilizing shoes continue to roll along, meeting the requirements of runners with specific biomechanical needs and fitness levels who aren’t yet ready for or interested in less shoe. So for those runners looking for something new—we have it. For those who prefer to stick with their tried-andtrue, we have those, too. —Cregg Weinmann, Running Network Footwear Reviewer www.morunandtri.com

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$ ! ! " !$ A # $ At our recent Running Network meetings, one of the publishers asked why we review brands that are, well, hard to find. That question launched us into a discussion about what our responsibilities are as publishers. While most think there are only about a dozen running shoe companies, our footwear and apparel reviewer Cregg Weinmann noted that he keeps tabs on 43 brands, if you include trail running companies. Cregg and I have always been united in what his mission is: to provide you, the consumer, with knowledge of the best products, whether they come from large companies or small ones, whether 750 stores carry those products or just 50, or even whether they advertise in our publications or not. We review far more shoes than actually make it into these pages. In fact, we weartested 35 shoes to get to the 20 you see in this issue. Shoes from Scott, On, and Li-Ning did well enough to make the cut. While relatively new, these are brands we’ve been following for some time, and they’re available at some run specialty stores. While they don’t have the distribution of adidas, ASICS, Brooks, Mizuno, New Balance, Nike, Puma, and Saucony, in our business, good shoes rise to the top. Run specialty stores carry what sells and what you demand. That’s why brands like K-Swiss, Karhu, and Newton are filling more and more spots on shoe walls across the country. In fact, K-Swiss was brand new to the party just 2 years ago. We feel it’s our responsibility to let you know the full array of what’s available. If we don’t, how will we ever see something other than the status quo? Competition is a good thing, and so is an informed customer. In the end, of course, what you buy and wear is your choice. We provide our reviews as the beginning of your journey to find the just-right shoe for your activity level and needs. Read our reviews, then go to your run specialty store, try on six or seven brands and discuss them with the store staff. After all, they live the footwear battle, one pair at a time, 6 days a week, 52 weeks a year. Please note that www.runningnetwork.com and www.runblogrun.com now have iPhone apps, and that most of the 23 titles in our network are available as digital versions, so now you can take us with you on the go! You’ll find details at www.runningnetwork.com. Finally, if you have any comments or questions about a review, please email me at larry@runningnetwork.com or call me at 608.239.3785. I’d love to hear from you.

AWARD WINNERS BEST SHOE

BEST SHOE

Performance

Neutral

RIN G 20

SP

11

+; '1'3)+

1

SPRING 2011

11

64407 ':+33'

Athletes Only www.atf-athlete.com Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com

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

Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RUNOHIO www.runohio.com

BEST NEW SHOE

Motion Stabilizing RIN G 20

RIN G 201

'9)43= 64 6/* /6'-+

BEST SHOE SP

American Track & Field www.american-trackandfield.com

Marathon Guide www.marathonguide.com

Larry Eder President, Running Network LLC

SP

" !$ !

92' ''7

BEST RENOVATION

This 2011 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 Š 2011 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.

SPRING 2011

/0+ 93'6 1/8+

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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'*/*'7 '*/%+64 +-/7

Round 2 of the adiZero Aegis features some changes, along with many familiar features. The midsole is virtually the same: underfoot a soft, adiLite layer that’s atop a layer of adiPrene+ with the stabilizing ForMotion cassette in the heel. The outersole has received some minor alterations but still provides good durability and traction. The upper shows the most significant changes while maintaining its original objective: Align the foot over the low-profile sole while offering a touch of support. The original featured a tongue that opened only on the lateral side to shore up the overpronating foot. This version features two woven fabrics—stiffer, nonstretch on the medial side, open airmesh laterally—to achieve the same objective. The result is breathability and support. Overall, the lightweight and responsive Aegis 2 features flexibility and efficiency with a measure of stability that’s enhanced by the low profile, making it ideally equipped for faster-paced running. “Close, racer-like fit. Low profile makes them very stable, and improves reaction to the ground. Very light trainer; I’d say light and snappy. [Compared to the original] it is good, though not an improvement.â€? Updates the adiZero Aegis • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 10.3 oz. (size 11); Women 9.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted • www.adidas.com

'6.9 '78 91)692&6/*+

In its second time out, the Fast Fulcum_ride features an update to the Karhu Fulcrum technology. The Fulcrum component has been reshaped slightly into a lower profile that now tips the foot forward at a gentler pitch. Up top, the new upper offers more room in the forefoot making it better suited to high-volume feet and keeps it open across the metatarsals to accommodate bunions or a wide forefoot. The midsole is still resilient and responsive EVA, though the Strobel board has an added layer of EVA to improve the level of full-length cushioning. The outersole is typical carbon and blown rubber, here in a reconfigured layout with a U-shaped heel and forefoot ridge of the more durable carbon rubber, with the softer blown rubber on the medial and lateral forefoot. The shoe is surprisingly light, providing neutral-footed runners another shoe choice for faster training. “I was surprised at the amount of cushion [it] seemed to have when there didn’t seem to be much of it. Very light weight. I liked it a lot.â€? Updates the Fast Fulcrum_ride • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14; Women 6–11 • Weight: 11.2 oz. (men’s 11); 9.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.karhu.com

;/77 ;/)0= 1'*+ /-.8

The Kwicky Blade Light is a sibling to the Blade Light, but with a personality of its own. The midsole features the Blade-Light design of angled EVA blades for cushioning and energy transfer; however, here it’s enhanced with a second density for stability. A heel crashpad aids touchdown and is topped off with GuideGlide foam against the foot for comfort. Minimal outersole rubber in high-wear areas keeps the shoe lightweight but durable enough for racing and faster training. The upper features welded thermoplastic overlays in a saddle-like framework with a mesh of extra support on the medial side. The “secret weaponâ€? of the upper is a treatment of Ion Masking, which makes a molecular mask on the surface smaller than water molecules, so they just run off. Perforations through the innersole, Strobel board, and midsole allow water to drain from the interior, a plus for triathletes. If this sounds like your cup of tea (which would also drain off), give the Kwicky Blade Light a look. “Snug fit through the arch and roomy in the toes. Well cushioned with each layer of foam, and the ‘skoosh’ of stability was just right. Another fine example of quality begetting quality. K-Swiss has really impressed me.â€? NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13; Women 5–11,12 • Weight: 10.6 oz. (men’s 11); 9.3 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.kswiss.com

/ /3- 6+2438

Li-Ning is China’s largest domestic sports footwear brand and the Fremont represents its first foray into the U.S. market. The shoe has a low profile with a very slight heel-to-forefoot drop, which means you should count on an adaptation period to minimize the chances of injury. The upper is supported minimally in the heel and features just enough midfoot support to keep the foot lined up over the midsole. The midsole is a well-cushioned, injection-molded EVA with a large lateral crashpad from heel to midfoot. The TPU shank support is vented to allow air to circulate into the shoe and is aided by the perforated innersole. The Fremont’s light weight makes it suited for faster-paced running—even racing for some runners—but the effect of activating the muscles in the foot also makes the Fremont a good additional tool for runners looking to get stronger. “Nice form fit, moccasin-like. Not a lot of cushioning, but very responsive and fast feeling. Very low to the ground, so any tippy feeling is really reduced. Very interesting approach. A valuable tool for running fitness and racing performance.â€? NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–12,13,14; Women 6–11 • Weight: 10.0 oz. (men’s 11); 8.8 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.li-ningusa.com

/>934 $':+ 1/<+6

The Wave Elixer 6 is an update that respects the strengths of its predecessor. Version 5 featured a major overhaul of the midsole compound and the outersole configuration, so Round 6 merely draws attention to the heel crashpad with a bright green color-up and leaves well enough alone—a smart move. It’s the upper that receives the attention in this update. Overlays have been slightly modified, as is typical in an update, but here the Dynamotion Fit has been redefined from a stretchy overlay to a hinged tab as the first eyelet, which moves better with the foot and allows the lacing to better secure the upper. Runners in need of lightness, stability, and good cushioning will find it in the Elixer 6. “I love the cushioning in this shoe! It provided a great bouncy feel. With each step I took, I felt balanced and secureâ€? and “I love the weight. If the weight could be maintained with a slightly thicker heel, it would be the perfect speed shoe.â€? Updates the Wave Elixer 5 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15; Women 6–11 • Weight: 10.9 oz. (men’s 11); 9.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.mizunorunning.com

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KWICK TIME

9 oz. – from start to finish. The new Kwicky Blade-Light features revolutionary Ion-Mask™ technology. Waterstation. Rain. Sweat. Nothing gets in. Now that’s gonzo. kswiss.com/kwicky

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/0+ 93'6 1/8+

BEST RENOVATION SPRING 2011

The Lunar Elite+ 2 does the original at least one better in several areas, and winds up a better shoe as a result. The original midsole and outersole benefitted from earlier Lunar series shoes and the effectiveness of the Dynamic Support platform, so both have been retained in their original configuration. The original upper lacked the close tailoring needed for a really good performance fit. Round 2 changes to a breathable, open mesh and remedies the tailoring issue by welding on a supportive saddle with Flywire strands running from the midsole to the lace eyelets. The saddle consists of a zigzag of welded straps that function like independent fingers to snug the midfoot, while keeping the weight down. The fit is outstanding and lines the foot up over the midsole, overcoming the weakness of the original. The improved fit, quality, and comfort of the materials, as well as its outstanding ride, earned the Lunar Elite+ 2 our Best Renovation honors. “I think Nike has finally figured out a good Flywire configuration. The shoes snug down nicely without producing any uncomfortable pressure points. They roll nicely with my feet as I strike and then toe off (no slapping whatsoever). Cushioning is very good. I can feel the ground without feeling every pebble.â€? Updates the Lunar Elite+ • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: 11.0 oz. (men’s 11); 9.6 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.nike.com

3 149*796,+6

A new brand from Switzerland, On employs a unique running technology called CloudTec. The outersole of the shoe features nine CloudTec lugs in the forefoot and four in the heel which, when viewed from the side, have an oval-shaped negative space. Under pressure, the lugs compress to cushion, but since they have small teeth on the inner surface they grip each other to aid forward motion. The sensation is a nicely cushioned ride with a responsive, bouncy feel to it. The lugs are attached to a traditional, though low-profile, midsole and when combined with the lugs, it’s roughly the height of a typical running shoe. The upper is a quality built, simple design of airmesh and synthetic suede that fits securely and has a plush feel. The technology is effective, the shoe is light and efficient, and the durability and cushioning are very good. “The fit was good, though more routine than anything amazing. The cushioning was outstanding, the responsiveness of the lugs and midsole was more than expected. The impression of the testing was thoroughly aligned with the expectation. Except for the upper (which was OK) the shoe promised, then delivered.â€? NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12; Women 5.5–9.5 • Weight: 11.4 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.on-running.com

92' ''7

BEST NEW SHOE SPRING 2011

The Faas 500 is the top-end of a series of Puma shoes designed with less materials and a simpler ethos. Performance is the goal so it’s not surprising that the name derives from the Jamaican pronunciation of the word “fast.â€? The upper is a thin mesh and synthetic suede with an ankle collar of memory foam that’s not exactly Spartan. It has a snug feel, and the EVA Strobel board and Ortholite innersole contribute to great step-in comfort. The ride is responsive, thanks to the flexible midsole, and is aided by well-placed grooves underfoot. The thin outersole offers good traction and uses more durable (and heavier) carbon rubber only where needed. The combination of light weight, comfort, and responsive performance earned the Faas 500 honors as our Best New Shoe. “They fit snug, the cushioning was great, the balance and durability of these shoes were awesome. I used them for most of my long runs. I’m sad to wear them out because they were so good.â€? NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–12,13,14,15; Women 5.5–11,12 • Weight: 10.6 oz. (men’s 11); 9.2 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.puma.com

'9)43= 64 6/* /6'-+

BEST SHOE Performance SP

RIN G 201

1

The Mirage follows in the footsteps of last season’s innovative Kinvara, so it shares more than a few similarities. Its weight belies its durable nature and it has a more traditional feel in both the upper and the outersole. The midsole shares the small heel-to-toe drop found in the Kinvara, but an EVA Strobel board adds a few millimeters of foam to up the ante on the cushioning. A TPU support shores up the medial side of the shoe, unobtrusively adding a touch of stability. The outersole is largely exposed midsole, but key wear areas are XT-900 in the heel, blown rubber in the forefoot. The upper has a familiar heel design and a well-padded ankle collar with an open airmesh for breathability and supportive midfoot welded overlays. The performance is unexpectedly good, whether for faster running or daily running. Its performance, versatility, and outstanding design earned the Mirage distinction as our Best Shoe in the Performance shoe category. “Snug-fitting heel with good toe room. Very comfortable and that only got better with time. Great on roads, decent off-road. Lightweight for a training shoe, and the heel-to-toe slope was really great. Worked well for training, long races, fast or easy—well done.â€? NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15; Women 5–12 • Weight: 10.4 oz. (men’s 11); 8.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.saucony.com

)488 + /*+ !6'/3+6

Scott continues to refine the products in its expanding line of running shoes. Proven in earlier Scott shoes, the ErgoLogic Fit upper, a two-layer, midfoot support/lace system, secures the foot effectively. The midsole has a low profile but doesn’t sacrifice much, as the ride is responsive and resilient, even in regular training. The outersole reveals the performance nature of the shoe with a polyurethane tread over more than half of the outersole, greatly reducing weight without losing anything in traction or durability. High-wear areas of the outersole feature carbon rubber, primarily at heel contact and toe-off. Versatility may be the eRide Trainer’s greatest strength, as it’s light enough for faster running, whether in training or longer races, and holds up to daily runs with equal ease. “Very secure fit in the midfoot, with room for your toes. Good cushioning, nice and responsive, light, actually really light for a daily trainer. These have a great combination of fit, responsiveness, and light weight.â€? NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12,13; Women 6–11 • Weight: 10.9 oz. (men’s 11); 8.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.scott-sports.com /: ? 933/3- +8;460 56/3- .4+ +:/+;

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"! ! ! % 64407 +,='3)+

The Defyance has earned an important spot in the Brooks lineup as a dependable, neutral performer. The upper is an open mesh and the saddle-like midfoot overlays have been beefed up on the medial side to improve support. The midsole has received the typical minor adjustments, but they haven’t affected the overall ride for which the shoe is known. The shank support has been reworked for more effective midfoot support without any unnecessary plastic. The outersole features slightly shortened longitudinal flex grooves to smooth the forefoot flexibility. These changes add up to a good solution for neutralfooted runners. “Comfortable fit, just like last year’s model. The ride has a bouncy feel to it, good cushioning. Fairly light weight feel (love that). I loved the light feel and support.â€? Updates the Defyance 3 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E); Women 5–12,13 (2A,B,D) • Weight: Men 11.9 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Cushsole (EVA Strobel board) • www.brooksrunning.com

+; '1'3)+

With the 1080, New Balance leads into a numerical reset, establishing numbers that correspond to their category. The 1080 represents the pinnacle of neutral cushioning in the NBx performance running line. Though it bears a resemblance to the 1064, which it replaces, the upper now features an airier, two-layer mesh, as well as more substantial overlays positioned for better flexibility where the foot flexes. The midsole is much the same as before, but there’s a new crashpad under the cuboid bone to soften a midfoot landing. Redesigned flex grooves and Stability Web allow an improved transition from heel to toe. The outersole features tougher rubber on the lateral side, softer blown rubber medially. The attention to detail and fit, as well as its plush ride, earned the 1080 top honors in the Neutral shoe category.

BEST SHOE Neutral

SP

RIN G 201

1

“These shoes cradle my feet and help me confidently land each strike with my foot. No noticeable wear even @ 200 milesâ€? and “I think New Balance went a little overboard with the cushioning on these, though overall they have been really pretty good.â€? Replaces the 1064 • Recommended for: medium-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E,4E); Women 5–11,12 (2A,B,D) • Weight: 13.0 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, polyurethane Strobel board • www.newbalance.com

'9)43= 64 6/* !6/925.

The Triumph series has always specialized in cushioning and protection. The Triumph 8 trims some weight from Round 7 while retaining most of the protection and plushness. The upper has noticeably less bulk, a move in the right direction, but it’s still on the heavy side. One improvement is the open area at the first metatarsal, which gives a roomy feeling and accommodates a wide forefoot, hallux rigidus, or bunions. The midsole features minor changes to the molding but offers much the same ride as before—well cushioned without being mushy. The outersole continues with the combination of blown rubber in the forefoot and carbon rubber in the heel, but more separation between the heel lugs gives better articulation in the touch-down. The Triumph continues to offer Saucony’s best cushioned ride. “Lots of room in the toes. They are comfortable but a little stiff, but with plenty of cushion throughout the whole shoe. Heavier feeling than most shoes I wear now, but I probably don’t need all the pampering these provide.â€? Updates the ProGrid Triumph 7 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 5–11,12 • Weight: 13.1 oz. (men’s 11); 11.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.saucony.com

+1 !6'/3+6

The DS Trainer has always represented the ASICS philosophy of balancing engineering and minimalism. Version 16 has locked onto this concept with proven technologies and lightweight materials. This time out, the upper is much the same from the toes to the midfoot, but between the arch and the heel there are now two layers of material securing the heel to prevent slipping. The result is a heavier shoe than in the past but it has a much better-fitting heel. The midsole has seen the usual minor tweaks without noticeably affecting the ride, though the articulation in forefoot flexion is a little more pliable thanks to the addition of ASICS’ Guidance Line. The result is a midweight shoe with a great balance of stability and cushioning that holds up to the demands of high mileage. “They felt perfectly snug and are the lightest shoes I have worn with this much great supportâ€? and “Cushion was good, with a good feel around the ankles and from the tongue. Overall, heavier than I expected but with a good, balanced feeling.â€? Updates the Gel-DS Trainer 15 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6-13, 14,15; Women 5–12 • Weight: Men 11.9 oz. (size 11); Women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, two-density Solyte Strobel board • www.asicsamerica.com

+1 '='34

As the flagship of the ASICS motion stabilizing contingent, Version 17 of the Kayano maintains the plush ride, fit, and stability that has long defined it. The familiar profile has been well dialed in for at least 5 years, so the faithful have been consistently served and that continues here. Though the differences appear to be cosmetic, they’re actually upgrades: the upper has a bit less Bio-Fit, but what’s there is used more precisely on the medial and lateral sides; and replacing the synthetic leather overlays with HF-welded overlays saves weight without compromising support. The midsole geometry with its precise shaping has been maintained from the flex grooves to the decoupling of the heel and, with the generous Gel cushioning all but identical, the ride is indistinguishable from recent versions. The good news—make that great news—is that the Kayano 17 continues to be as consistent a performer as ASICS delivers. “The Kayano is always snug and comfortable. The cushioning is great, the shoe is very stable, and my feet are secure in them while running at any speed.â€? Updates the Gel-Kayano 16 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6-14,15,16 (D), 8-14,15,16 (EE), 8-14,15,16 (EEEE); Women 5–13 (B), 6-13 (AA,D) • Weight: Men 13.0 oz. (size 11); Women 11.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, two-density Solyte Strobel board • www.asicsamerica.com

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! ! % 64407 ':+33'

BEST SHOE Motion Stabilizing

SP

RIN G 201

1

The Ravenna has moved up in the food chain. While it was a peppy performer, it now has a bit more muscle to it, thanks to the incorporation of Brooks’ DNA cushioning element. The Ravenna is still peppy, but the extra boost in cushioning makes it even better equipped for high mileage. The upper is ever so slightly altered (the usual few millimeter shift in overlays), but the elastic straps to the eyestay remain, allowing the upper to move with the foot. The midsole sports minor adjustments to the forefoot, but the lateral heel has much more articulation in the crashpad, and rests over a more concentrated outersole element and altered heel flex grooves. The remaining outersole is much as it was, with carbon rubber in the heel and blown rubber up front. The combination of its accommodating fit, good stability, and lasting cushioning earned the Ravenna 2 the Best Shoe honors in the Motion Stabilizing category. “Nice roomy toe box. They are very comfortable. The heelstrike is one of the most comfortable I’ve ever felt. There is nice bounce to the shoes on the run. Good stability and the lacing is great. This is a great light-feeling shoe. Much better than all the brands I’ve tried.â€? Updates the Ravenna • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 5–12 • Weight: 12.1 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Cushsole (EVA Strobel board) • www.brooksrunning.com

64407 !6'3)+

The Trance has undergone a transformation that is both substantive and visual. The more resilient DNA cushioning, new in the Trance 10, is an upgrade, and midsole shaping (smaller pods on the lateral side) broadens the base of the shoe. The result is better stability, though the full-length DNA and increased foam contribute to a weight gain of over 10%. The upper is designed for the same effective support with new overlays and a TPU heel cradle doing the job. One of the more significant improvements is the fit, as stretchy straps in the eyestay flex with the foot for more security and an extra eyelet at the top of the tongue holds it in place. The outersole features a bit more rubber surface, though with variation in height for sufficient flexion. Runners with a need for extra stability and cushioning owe it to themselves to try out a pair of Trance 10s. “Good fit, cushioning, and stability. I hadn't worn Brooks shoes before, and I discovered that they know how to make shoes!â€? Updates the Trance 9 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15 (B,D,2E); Women 5–12 (B,D) • Weight: 13.4 oz. (men’s 11); 11.2 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Cushsole (Strobel board) • www.brooksrunning.com

/>934 $':+ 375/6+

The Inspire has been one of Mizuno’s most dependable motion stabilizing shoes. Though not flashy, it’s a performer and Round 7 focuses on improving its fit and transition. The upper is now a more open airmesh and there have been slight shifts to the overlays which, along with a stretchier feel to the mesh over the toes, open up the metatarsal area for a bit more room. The first eyelet is now hinged on the lateral side to allow more adaptable lacing in securing the foot.The midsole contours look different but offer the smoothest transition of all the new Mizuno training shoes. The stability of the asymmetrical Wave plate is rock solid. The outersole features some reshaping of flex grooves but is as effective as ever for traction and durability. The fit and performance are the real value of the Inspire, perhaps as aptly named a shoe as any on the market. “The Inspire has been a reliable training shoe for me. The 7 may be even more so than earlier versions; fit really well, durable, plenty of cushioning, and plenty of stability. No downside as far as I’m concerned.â€? Updates the Wave Inspire 6 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (2A,B,D) • Weight: 12.7 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.mizunorunning.com

/0+ %442 869)896+ !6/'<

The Structure Triax has been updated with several mantras in mind, including “Don’t mess with success.â€? Round 14 stands pat on the effective dual-density Phylon midsole (one of Nike’s last shoes with the compound) and its well-executed crashpads and flex grooves, which provide great cushioning, stability, and an unobtrusive transition. The upper of the Structure Triax 14 benefits from Nike’s innovative Flywire as some of the strapping and overlays of previous versions have been replaced by supportive Flywire strands welded to the midfoot of the shoe. The forefoot has an open feel with plenty of room over the metatarsals and a clean look to go with the smooth functioning. If the Structure Triax has been your shoe, rest assured that they didn’t change what you love about it. “Good toe room, but not quite as snug as I would have liked. Good balance and stability. Not as cushiony as other Nikes I have tested in the pastâ€? and “My feet were secure and balanced—the shoes felt stable. My overall impression is, there are shoes on the market that are more comfortable and cost less.â€? Updates the Zoom Structure Triax+ 13 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6–13,14,15 (B,D,2E,4E); Women 5–12 (A,B,D) • Weight: 12.5 oz. (men’s 11); 10.0 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • www.nike.com

++(40 6+2/+6 4'* 956+2+

The Premier Road Supreme 2 takes a good shoe and makes it even better. The upper opens up the forefoot for a roomer fit across the metatarsals, with a snugger fit laterally provided by a large Kinetic Fit panel. A reshaped heel tab and more memory foam in the ankle collar give a form fit to the rearfoot. The DMX foam Strobel board and generous Ortholite innersole, along with the injection-molded EVA, make for a cushy ride. The medial second density offers just enough extra stability to make the shoe effective for a large group of runners, from the mild to moderate overpronator to the fairly neutral runner looking for extra support, especially on long runs. Holding the price while improving the comfort adds to the value. “This shoe fits great, they just hug my foot with nice toe room. Well cushioned, just a bit bouncy, very smooth from heel to toe. Nice. Lots of good running miles for me with this shoe.â€? Updates the Premier Road Supreme • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6.5–13,14; Women 5–11,12 • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, DMX Foam Strobel board • www.reebok.com

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asics.com

running releases more than just sweat. the gel-kayano 17. biomechanically engineered for a man’s foot. ®

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Triathlon Schedule for 2011 Compiled by Douglas Thomas Wallace Spring is here and I know you’ve been training all winter for the upcoming triathlon season, right? Well if not, now’s the time to dust off your helmet, air-up your bike, find your swimming cap and goggles, and get out there. The 2011 triathlon season is here. If you are new to the sport, don’t be afraid to try a sprint-distance triathlon. All it takes is a little planning, a moderate amount

of training, and by the end of the year you, too, can say that you’re a triathlete. This is a list of some of the upcoming triathlons in Missouri for 2011. Chances are there’s an event coming up in your area, but it will be here faster than a gazelle with a lion on his tail. So if you define your workouts by “off-season, on-season,” the time to start training is now. Have a fun and safe season.

MAY 1

JUNE 25

AUGUST 21

Steamboat Classic Triathlon Cape Girardeau Central Municipal Pool Swim 450 meters, Bike 15.5 miles, Run 5 miles 573.339.6320

Fresh Ideas QuaterMax Triathlons Wright City, Innsbrook Resort Swim 1,000 yards, Bike 28 miles, Run 6 miles Sprint—Swim 500 yards, Bike 18 miles, Run 3 miles 573.777.2257

Dive Stop, Drop and Roll Triathlon New Melle, The Dive Stop Sprint—400 Yard Open Swim, Bike 15.5 miles, Run 3.4 miles 636.398.4464

TriZou Triathlon Columbia,MU Rec. Center Swim 440 yards, Bike 14 miles, Run 3 miles 573.777.2257

Summer Roundup Triathlon Joplin, Scifferdecker Park Swim 500 meters, Bike 15.6, Run 3.1 573.777.2257

Jackson County Triathlon Leeʼs Summit, Longview Lake Swim 1,500 meters, Bike 24.9 miles, Run 6.2 miles Sprint—Swim 400 meters, Bike 10 miles, Run 3.1 miles 636.398.4464

JULY 10

SEPTEMBER 18

Big Shark New Town Triathlon St. Charles, New Town Swim 1,000 meters, Bike 20 miles, Run 4 miles 314.862.1818

K.Swiss Ironman 70.3 Branson Swim 1.2 miles, Bike 56 miles, Run 13.1 miles branson70.3@ironman.com

AUGUST 13

OCTOBER 2

Republic Tiger Triathlon Republic, Miller Park Swim 300 meters, Bike 12 miles, Run 3.1 miles 417.732.3500

St. Peters Rec. Plex Triathlons St. Peters, St. Peters Rec. Plex Swim 500 meters, Bike 21 miles, Run 5 miles 636.939.2386

JUNE 26

MAY 15 Ste. Genevieve County Community Mini.Tri Ste. Genevieve County Community Center Swim 150 yards, Bike 10 miles, Run 2 miles 573.883.5244

MAY 22 Kansas City Triathlon Overland Park, KS Olympic course—Swim 1.5K, Bike 40K, Run 10K Sprint course—Swim 750 meters, Bike 20K, Run 5K info@kansascitytriathlon.com

JUNE 19 St. Peters Rec. Plex Triathlons St. Peters, St. Peters Rec. Plex Swim 500 meters, Bike 21 miles, Run 5 miles 636.939.2386

30

MISSOURI RUNNER AND TRIATHLETE

AUGUST 20 Lake St. Louis Triathlon Lake St. Louis Swim 1,500 meters, Bike 24 miles, Run 6.2 miles Sprint—Swim 400 meters, Bike 12.3 miles, Run 2.5 miles 636.625.7944

APRIL/MAY 2011

www.morunandtri.com

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Welcome to Track Central USA home of the Drake Relays presented by ASICS.

Lolo Jones 2010 World Indoor Champion 2010 U.S. Outdoors Champion asics.com

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