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Volume 8, Number 4 $2.95
Safety and Triathlons Sisson and Robison Make for Dynamic Duo St. Louis Race for the Cure www.morunandtri.com Photo by PhotoRun.net
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TABLE OF CONTENTS 4
Publisher’s Note By Larry Eder
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Hospital Hill Win Comes Down to Final Seconds By Jeff Birnbaum
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Sisson and Robison Make for Dynamic Duo By Ben Rosario
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Safety and Triathlons By Mike Arenberg
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Thousands Turn Out for St. Louis Race for the Cure By Brian McQueary
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Escape from Your Home Tri-Routine By James Feher
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Best Shoes for $80 or Less By Cregg Weinmann
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Calendar
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Summer Trail Shoes By Cregg Weinmann
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Race Results
Copyeditor Marg Sumner MargSumner@aol.com
Volume 8 Number 4 August/September 2009 Group Editor Christine Johnson christinej.ssm@gmail.com Founding Editor Gina Sokolich ginasok2@sbcglobal.net Managing Editor D. M. Strauss morunner@earthlink.net Group Publisher Larry Eder, Shooting Star Media, Inc. P.O. Box 67, Fort Atkinson, WI 53538 larry.eder@gmail.com 608.239.3785 Fax: 920.564.7298 Advertising Shooting Star Media, Inc. SSMadvert@gmail.com 608.239.3785
Contributors Larry Eder, Jeff Birnbaum, Mike Arenberg, Ben Rosario, Brian McQueary, James Feher, Cregg Weinmann, Tracy Rollins, asiphotos.com, brightroom.com, PhotoRun.net Special Projects Adam Johnson Eder atflistings@gmail.com 608.957.2159 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 Š2009 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
Design Richele Collins RicheleCollins1@verizon.net LL C
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PUBLISHER’S NOTE
Missourians Bound for Berlin For our sport, for Missourians and nearMissourians, June was a tremendous month. Emily Sisson, one of our top prep runners, won the Nike Outdoor National’s 5000 meters on the track, running away from the field in a fine 16:34.6. Two weeks later, in Eugene, Christian Cantwell, the 2008 Olympic Silver medalist in the shot put, made the U.S. team by finishing 2nd, and he goes to Berlin to see if he can unseat Reese Hoffa as the world champion. Dawn Harper, the 2008 Gold medalist at the 100 meter hurdles, won the U.S. champs and will also go to Berlin to represent the U.S. and the Show Me State. Rolla’s Matt Tegenkamp, the 4th-placer at Osaka’s 5000 meters, showed the crowd at the U.S. Championships what U.S. distance runners can do. For the past 2 years, Matt Tegenkamp and former Wisconsin Badger teammates Chris Solinsky and Evan Jager have trained under former Badger coach Jerry Schumacher as part of Alberto Salazar’s Nike Oregon project. After a fast 8 laps by Anthony Famiglietti, Teegs, Solinsky, Bolata Asmeron, Jonathan Riley and Jager upped the ante. Jager made a move with 200 meters to go, and Solinsky and Tegenkamp went by. With the straightaway to go, it was Teegs and Solinsky. Running a 53.4 last lap, Tegenkamp took 1st in 13:20.57, with Solinsky in 2nd and Jager in 3rd. Midwest boys know how to race! Watch for Dawn, Christian, Matt and his team of distance warriors in Berlin in August 2009. You’ll get immediate satisfaction if you follow us on runblogrun.com and Photo by PhotoRun.net twitter.com/runblogrun. Follow us on twitter and your running geek life will be even more complex! In the Show Me State, we have both the present and the future of our sport. Thanks for supporting Missouri Runner and Triathlete. Sincerely,
Larry Eder Publisher, Missouri Runner and Triathlete President, The Running Network, LLC P.S. If you want to follow us daily, sign up for runblogrun.com and also go on Twitter and follow us at track meets!
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RUN THE
O F F O U N TA I N S
KC marathon
M A R A T HO N 1/2 MARATHON
RELAY 5k
KIDS’ MARATHON
KCMARATHON.ORG OFFICIAL AIRLINE
O F F I C I A L A P PA R E L & S H O E
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Hospital Hill Win Comes Down to Final Seconds
By Jeff Birnbaum This was exactly the finish that race director Beth Salinger had been expecting. Two elite runners in a record field jockeying for first place in the 36th annual Hospital Hill Run half-marathon, with nothing decided until the very end. Down Grand Boulevard Eric Chirchir and Steven Muange surged, each pushing the other beyond his limits in the final meters of the brutal 13.1-mile course through downtown Kansas City. Just as it looked as though Muange would hold on, Chirchir made one last gallant push. Chirchir passed Muange with 20 meters left and held on to claim the $2,500 first prize by a half-second, winning the race in a time of 1 hour, 5 minutes, 18.3 seconds.
Photos courtesy of asiphoto.com
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Though the margin of victory told a different story, Chirchir never doubted he would win. Despite trailing so late in the race, Chirchir could sense his opponent was tiring, and he waited for the perfect time to pounce. “I was quite sure I was going to win the race,” Chirchir, a Kenyan who trains in El Paso, Texas, said. “I knew [Muange] could not keep up with me the final 20 meters because I was relaxed and watched his finishing approach.” The finish couldn’t have been more satisfying for Salinger, who was hired as the race director three years ago and was charged with the task of turning the Hospital Hill Run into one of the most competitive races in the country. “I couldn’t have been happier,” she said. “It was one of the most exciting finishes I’ve seen in a really long time.” Since taking over, Salinger has seen the race grow bigger each year. Last year’s run drew a then-record 4,252 entrants. But the 5,508 runners who signed up to participate in the half-marathon, 10K and 5K this year dwarfed that number. There was such an overwhelming amount of interest that the race sold out four days before the race. “I credit it to a fabulous event,” Salinger said. “We—the board of directors, myself and my whole team—have
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GEL-KAYANO® 15
FLEET FEET SPORTS St. Charles 636.939.0161 Chesterfield 636.532.0522 Fenton 636.343.6300
GARRY GRIBBLE RUNNING SPORTS Independence 816.373.1100 Kansas City 816.363.4800 Overland Park 913.469.4090 Lawrence 785.856.0434
MARATHON SPORTS Chesterfield 636.434.9577
RUNNING CENTER St. Louis 314.961.2647
RUNNING START Shiloh 618.628.9898
THE STARTING BLOCK Columbia 573.874.1803 Springfield 417.890.7200
asics.com
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Photo courtesy of asiphoto.com
Continued from page 7 been working together to grow the event and make sure everyone feels like they’re welcome to participate.” Along with a much bigger field came an increase in elite athletes. At least seven competitors in this year’s race—including Chirchir—had personal records faster than the Hospital Hill Run half-marathon record of 1:03:26, which was established by South Africa’s Gert Thys in 1996. “I can’t recall any race in Kansas City ever having a collection of world-class talent this deep, and I was fortunate to be part of some of those great fields in the past,” said Mark Curp, a former half-marathon world record-holder who’s now a member of the Hospital Hill Run board of directors. Perhaps the only surprise was that the course record wasn’t broken. Rather than leading to a record time, the deep pool of talent may have actually caused the competitors to take a more cautious approach to the course. “Usually someone pushes the rest of the runners,” said Chirchir, who also won the Sabates Eye Centers Trolley Run in Kansas City in April. “But today everyone was waiting on each other and seeing how people ran.” Though Belainesh Gebre, a 21-year-old originally from Ethiopia, won the women’s division with relative ease in 1:12:41.4, the final seconds of the 10K were equally
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exciting. Mathew Chesang, a 27-year-old from Kenya who graduated from Kansas State in 2006, edged out Paul Hefferon, a 23year-old Kansas grad, by 3 seconds to win the run in 32:11. The two ran side by side until the final 100 meters, when Chesang finally broke away. Winning an event at the Hospital Hill Run isn’t something new to Chesang, who described his 10K victory as “Just another win.” He did, after all, win the halfmarathon here last year. Chesang was originally set to defend his title until a few weeks ago, when he decided his conditioning wasn’t ready for the unforgiving hills plotted throughout the half-marathon course. Turns out, his body was in perfect shape for the 10K. “The past 2 weeks I realized my body wasn’t ready for the half-marathon,” he said. “This [the 10K] worked out much better.” Sarah Glatt, a 24-year-old from Overland Park, Kansas, was the top female 10K finisher with a time of 40:25. In the 5K, Cindy Cameron, 44, of Westwood, Kansas took home the women’s title in 20:56. Dale Dexter, 28, of Olathe, Kansas won the 5K for the third year in a row, posting a time of 17:06. ▲
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asics.com www.morunandtri.com
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Photo by Tracy Rollins
Robison and Sisson Make for Dynamic Duo By Ben Rosario The Foot Locker Cross Country Championships have long been called the only true national championship in all of high school sports. The race brings together the country’s 40 best individuals, boys and girls, to compete on the famed Balboa Park cross country course in San Diego where each year the nation’s top harriers are crowned. Missouri has had its share of qualifiers over the years but not near the numbers that states steeped in distance running tradition–such as California, Michigan and Illinois–have produced. In fact, in the 10 years from 1998 through 2007, Missouri had only two girls qualify for the prestigious meet. Last fall, that trend changed when two girls from Missouri qualified in the same year. Those two girls, Emily Sisson and Diane Robison, happened to be from the same school, they are both going to be seniors in 2009–10 and through running have become great friends.
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Sisson and Robison took two very different paths to last year’s championships, however. Sisson, a transfer from Nebraska where she was a multiple-time state champion, came to Missouri in the fall of 2008 as a two-time Foot Locker finalist already. In fact, she’d won the Midwest Regional qualifying race as a freshman and finished 3rd in the finals that same year. She was also a U.S. junior champion at 5000 meters on the track and was widely regarded as one of the top female distance runners in the country. Robison was certainly seen as a phenomenal talent, but on a more local level. She burst onto the scene in Missouri with an incredible sophomore cross country season during which she set several course records and finished with a dominating win at the State Championships. She went on to have an incredible track season in the spring of 2008 and looked to be a clear favorite to defend her state cross country title later that fall. That was before she found out she would be getting a new team-
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mate. Robison said she didn’t find out that Sisson would be coming to Parkway Central until midway through the summer. “I found out during summer training with Coach [Ryan] Banta,” Robison said. “He didn’t want to tell me at first.” In this day and age of Internet chat rooms and message boards, not even high school girls’ cross country is immune. Word spread that Sisson would be joining Robison at Parkway Central and teams all over the state knew they were going to have their hands full with a pretty dynamic duo. Diane Robison Robison said it was not easy at first. “It was kind of scary for me,” she said. “I felt a lot of pressure to be as good as her and try to beat her, but that changed after the first few races.” Those first few races lived up to the hype with Sisson and Robison turning in big time performances at several meets including a 1–2 finish at the extremely competitive Rim Rock Invitational in Lawrence, Kansas. For Sisson her introduction to Missouri cross country was not complete until she tackled the notoriously difficult state meet course in Jefferson City. Sisson said her teammates had warned her about the hilly layout at the Oak Hills Golf Center. “I kind of thought, ‘How hard could it really be?’” Sisson said. “It ended up being one of the toughest courses I have ever run.” It was so tough in fact that Sisson, who had already broken the Nebraska state meet record, was unable to do the same in Missouri, falling just 6 seconds short of Merideth Snow’s 17:51 clocking back in 2005. Snow was Missouri’s last Foot Locker finalist and had taken the record away from Hazelwood Central star Meghan Thompson, Missouri’s highest-ever finisher at Foot Locker, thanks to her runnerup finish way back in 1989. When Sisson and Robison headed to Kenosha, Wisconsin for the Foot Locker Midwest Regional it was the perfect situation for both athletes to shine. Sisson, who had been largely unchallenged during the season, would get a chance to face some top-notch competition and prep for the Foot Locker finals. Robison, who had ran in Sisson’s rather large shadow for most of the year, would be able to run with no pressure and show that she, too, was national class. Things couldn’t have worked out better. Sisson led much of the race before getting nipped at the line by Michigan’s Meghan Goethals. Robison fought all the way to the line and garnered that all-important 10th spot, the final qualifier for nationals. “I just kept telling myself I have to get top 10,” Robison said. “I really want this.” She got it and was rewarded with a trip most high schoolers only get to dream about. The finalists are all flown out to San Diego and treated like kings and queens for a weekend complete with fancy hotel rooms, great food and, most important, great advice. Robison said Ryan Hall and several other Olympians spoke to the athletes about training, stressing the importance of blending speed work in with lots of base mileage. The race itself did not go as planned for the two Parkway Central Lady Colts as Sisson finished 29th and Robison was 36th. If this past track season was any indication, however, the girls did not let it get them down. Sisson tore up the track all spring long, highlighted by a phenomenal State Meet during which she won three state titles and broke two state records. One of those was Thompson’s 3200 record which had stood for 20 years. Sisson ran 10:24.12 to break the old mark by more than one full second.
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“I was kind of excited and went out too fast,” Sisson said. “I wasn’t really focused on the record though. I just wanted to run a fast time.” The dynamic duo was not done with fast times, though, as the Nike Outdoor National Meet was only three weeks after State. The meet, held in Greensboro, North Carolina, has become the track season’s equivalent to Foot Locker and features nearly all the nation’s best track & field athletes. Sisson showed why she’s considered Photo by Tracy Rollins one of those top athletes when she ran away with the 5K, finishing 27 seconds ahead of her nearest competitor in a personal best of 16:34.36. Robison won the third heat of the girl’s mile in 4:55.02 which placed her 6th overall. Perhaps the most anxious the girls were all weekend though was on Friday when they ran the 4x800 meter relay with their Parkway Central teammates Kathleen Thompson and Lauren Johnson. “We were all really nervous before the race,” Robison said. “We were all saying that we were even more nervous than we were before State.” The race, which was broadcast live on the Internet, featured all the country’s best relay squads and Central figured to be right in the mix coming off a 9:06 clocking at the Missouri State Meet. Robison led off in the lead and it looked for a bit like the ladies might be in contention for a national title with Sisson looming on the anchor leg but squads from New Jersey and Colorado proved too much and the Colts eventually finished a respectable 7th. After a very long season Sisson and Robison added two more accolades to their impressive campaigns but this time on opposite sides of the country. Sisson grabbed runner-up honors in the 3K at the U.S. Junior Championships in Eugene, and Robison took 4th at the U.S. Youth Champs in Ypsilanti, Michigan. Sisson’s performance earned her a spot on the U.S. team for the Junior Pan Am Championships at the end of July in Trinidad and Tobago. Then both girls will have to look ahead to their senior cross country season and, of course, try to somehow top themselves once again. Robison said she has not thought about it too much yet but that she knows of at least one thing she would like to do. “I am hoping to break 18 minutes,” Robison said. “18:04 is my best so I would definitely like to beat that.” Sisson said her biggest goal is to stay healthy and run well but she did mention what she would like to do at Foot Locker. “I would really like to beat my freshman year time,” Sisson said. If she does she may just have a shot at becoming the first Missourian to win the coveted title. She also may have a teammate not Emily Sisson too far behind. ▲ Photo by Tracy Rollins
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COFFEE WITH THE COACH
Safety and Triathlons By Mike Arenberg OK, so why does an exercise physiologist write a column about safety in triathlons? Two reasons: one, my editor asked me to, and two, what I experienced at Ironman Coeur d’Alene really made me think that this is something worth writing about. As the sport has grown in popularity, race directors are expanding the basic safety standards set by USA Triathlon. Many racers are unaware of a requirement that calls for one certified lifeguard on a watercraft for every 50 athletes in the water. In the past year there have been incidents where competitors died during competitions, mostly during the swim. Not that competitors are dropping like flies, but sudden deaths in triathlon were found to be about twice as high as in marathons: 1.5 per 100,000 versus 0.8 per 100,000. The safety of triathletes requires more than a certain number of lifeguards out on the water. Safety starts in training. We read all the time about cyclists being injured or killed in accidents involving motorists and about runners who venture out in high heat and humidity and end up in ambulances. Most of the things being talked about here are a matter of common sense. But I think they need to be addressed and discussed.
Swim Safety Training—First and foremost, when you’re doing open-water training, swim with a partner. There’s a big difference between pool swimming and open-water swimming. You don’t have the lane lines and the bottom to sight off. Your first race is not the time to experience your first open-water swim! Many first-timers in open water talk about how uncomfortable they are that first time out. This goes away with familiarity with open-water swimming, which only comes from training in open water prior to your race. This, in turn, is improved by having an experienced partner with you on your first open-water swims. Weather—Don’t take chances with iffy weather. Better to come back on a nicer, safer day than to take chances with the weather. Realize that on the water, bad weather can roll in pretty quickly. I remember swimming in a lake in Wisconsin on a day when, at the time I got in, the skies were blue and clear. Within 30 minutes, the sky was getting dark and bad weather was rolling in quickly. Rather than continue the swim, or try to swim back to where I started, I got out where I could and walked back. This proved to be prudent as there was lighting in the area. Water temperature—Cold water can really be a shock. Don’t underestimate what being in cold water for an extended time can do to you or the unpleasant jolt that it can provide. If you must swim in cold water, wearing a wet suit is of great value. If you’re uncomfortable, don’t take chances (common sense). Don’t underestimate the amount of fluid loss (dehydration) that occurs swimming in warm water. Not only that, but wearing a wet suit in warm waters can really make things tough. I did a swim in Kentucky in August wearing my wet suit and pretty quickly it became apparent that I was overheating and my breathing was very labored. My answer? I took off the wet suit to my ankles and swam back to where I started and discarded it. Visibility—Two important things here: One thing I hear about
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from first-timers is how disconcerting it is to not be able to see the bottom. There’s nothing you can do about this but get used to it through practice time in open water. Also, be clearly visible to others. Many times we do open water swims in lakes where there are boaters. Wear a brightly colored swim cap, and swim in areas where there are “no wake” buoys. Swim with a group. The more of you there are swimming together, the easier it is to see you. Racing—At Ironman Coeur d’Alene, I had practiced all the things that I preach to my athletes. I had studied the swim course. I had done some practice swims during the days before the race. Still, nothing prepared me for the choppy waters on race day. It was disorienting and scary, and I’ve done 14 ironman mass starts. I’ve had my hand broken in one ironman start, and my goggles kicked off in another, but this was different. The chop really slapped you around, and I swallowed a lot of water. It caused me to momentarily panic and think about swimming off the course. One thing to remember is the kayaks are there for your safety and it’s OK to swim off the course and hang on one. If you’re new to triathlons, hang back at the start where it’s clear and there are fewer swimmers. A member of USA Triathlon says, “A lot of athletes don’t realize that they’re allowed to stop and rest. You can put your hand on a kayak or a paddle board and loosen up that monkey on your chest. You can catch your breath, regain your equilibrium or clear out your goggles. The only thing you can’t do is make forward progress. The people piloting these watercraft know that and will hold themselves stationary.” Start—Standing at the start of Al’s Run in Milwaukee, a 5-mile road race with 17,000 participants, I turned to the side and saw a father and son, wearing sweat pants and lining up right in the front row. I turned to the man and warned him that this was where the fastest runners started and it might be a good idea to move further back or he could get run over. He looked at me and said, “I just want to give my son the experience of starting where the fast runners start.” A few moments after the start, I saw the man and his child fall to the ground as they got run over. The idea of self-seeding seems to have gotten lost here. Slower, weaker swimmers should start toward the rear, and to the outside of the swim course. This way it’s easier to swim off the course if things get difficult. It also makes it less likely that hundreds of faster swimmers will climb over the top of you out there in the water. Pick your starting area to suit your swimming level. It’s a lot scarier getting swam over in open water than it is getting run over on concrete! Turns—A lot of inexperienced racers get banged up turning around at the buoys. A lot of swimmers do the breaststroke to get around them, and when they do that frog kick, their arms and their legs cover more area, and they can kick people around them. A more common sense approach is to stay away from the packs and swing more to the outside when approaching the turns. Better to swim wide and avoid the contact. Swim defensively. If you get caught on the inside with everyone doing the breaststroke kick, keep your hands in front of you and take short quick breaststrokes. Miscellaneous—It’s difficult with all the swirling arms and legs for lifeguards to see someone in trouble. If you see that someone near you is in distress, don’t assume that they’re going to be OK. You may
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Continued from page 12 be a stronger swimmer and better able to get the attention of a lifeguard to help them. Transitions—This might not be the first area you think of when you consider triathlon safety, but problems crop up here. Knowing the transition areas’ entrances and exits can prepare you for smooth movement through them and lessen the anxiety that can lead to mistakes resulting in injury.
Bike Safety Training—Rely on common sense here. It’s similar to driving a car. Pay attention to the road, and the street signs (STOP means stop!). The rules of the road are there for both motorist and cyclist. The relationship between cyclist and motorists is something we can all work on and improve. Drivers don’t always pay attention and sometimes do stupid things. Expect and anticipate this, because in the car vs. cyclist collision, the cyclist always loses. Part of the issue with road safety is that both motorist and cyclist have done their fair share to create the antagonistic atmosphere that at times leads to unsafe conditions. One thing you can do to improve the safety of all cyclists on the road is to try to build a better relationship with motorists. There will always be those motorists who believe that cyclists have no place on the road, and act that way, to your peril. But responding with strong emotion in these situations is only going to intensify the antagonism when the goal should be to calm things down. One thing I tell my runners is that when we’re out in the public they should be courteous, smile and wave to those they run by. This improves the way we’re viewed. The same strategy can be used on the road with motorists. A friendly smile and wave go a long way. Practical riding tips—Keep your eyes on the road. Watch for potholes, cracks or debris that can eat a front tire or otherwise cause you or your training partners to go down. Be heard! When in front, let those riding behind you know as soon as you see a potential hazard. When behind, listen for what’s coming up and alert your fellow riders. Hydration and nutrition are important, too, and not just for physiological reasons. When you dehydrate or run out of gas, you, become fatigued and this contributes to bad decisions. One piece of advice that I give is to carry an ID with you at all times. If not a driver’s license or wallet, then carry a simple laminated business card in your saddlebag, with emergency contact info written on the back. You can also purchase an emergency ID wristband or other road ID items. Consider carrying your cell phone with you just in case. Racing—Most of the cautions that apply to cycling training also apply to racing. Knowing the course is important. Drive the course ahead of time in the case of longer triathlons; ride the course in the case of shorter ones. Knowing what awaits you out on the road will help you avoid problems. Aid stations are a constant worry of mine in triathlons. When you approach one, you’re typically thinking about what to take and concentrating on grabbing an item, but all the while you might be surrounded by other riders doing the same—and not looking out for each other. Let me urge this: take your time riding through aid stations. You’re not only better safe than sorry, but also better safe and slow than sorry. Also, realize that being heard by other riders has become more difficult now that racers are using aero helmets. You can’t assume that other racers are hearing your calls of “On your left.” I’ve seen crashes at aid stations caused by all manner of inattention and poor bike handling. A few years ago, in Ironman Wisconsin, I came up behind a rider with a rear water bottle carrier who hit a bump that dislodged both water bottles and sent them flying to the pavement in my path.
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I steered clear of one, but ran over the other—forcing my front wheel to turn and sending me crashing into a large orange traffic barrel. Another recent and almost painful lesson I learned, at Ironman Coeur d’Alene, is to listen to the volunteers on the course, especially those warning you to slow down for an upcoming turn or part of a course. They’re there for a reason! I got caught up in descending hard with a group, ignored the warnings and came into a turn carrying far too much speed. If it weren’t for a well-placed driveway “run-off,” I would have gone straight off the road. Again, rely on attention and common sense. Concentrate on the task of riding and be aware of what’s happening on the roadway. Look for ways out of trouble; check over your shoulder when you pass or change lanes. Anticipate problems before they happen. Mechanical issues are important, too. Have a bike shop complete a careful inspection before every race.
Run Safety Again, good solid common sense is your main guide. The runner vs. car interaction has the same victor as the one between cyclist and car, so look out for yourself and always yield to cars. Run on sidewalks when they’re there, watching the surface for holes, high curbs, etc. When sidewalks aren’t available, run facing traffic, and on the shoulder if possible. Maintain proper hydration and be smart about running in the heat. This is an issue in training and on race day. More and more we’re seeing people who DNF and ended up in the medical tents. These are usually athletes who didn’t take enough fluid (or, occasionally, took too much water) and who haven’t trained enough to safely take on triathlons in the heat. Good preparation is the best prevention. Educating yourself on the basics of race nutrition is helpful, too. Take time to learn from others, talk to a coach and come up with a plan for fluids and nourishment along the course. Use a plan that you’ve tested many times under similar conditions to those you’ll face during the race. When the run leg comes around, it’s the end of a long day, and a lot of athletes are thrashing their way through the run. You have to self-monitor and know when you’re getting behind on water, when you’re lightheaded, when you need more calories or need to walk—and even when you might need to drop out for your own health and safety. Maybe we don’t talk about safety enough in running and triathlon. Each runner and triathlete is responsible for being prepared both physically and mentally. This means not only proper training, but making sure your bike is in working condition. Knowing the course and having a nutrition race plan will help keep you safe. Training and racing triathlons are great, but it’s not just about how fit you are—you have to look out for yourself and enjoy the challenges of the sport safely, so you can live to race another day. Safe training, safe racing. ▲ — 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 25 marathons and 13 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 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.
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Thousands Turn Out for St. Louis
RACE FOR THE CURE
Photos by Brian McQueary By Brian McQueary On June 13, 66,136 people packed downtown St. Louis to show support for the fight against breast cancer. This 11th running of the 5K race saw armies of people dressed in pink, waving banners and carrying balloons, all to raise awareness for the disease. Many participants raced wearing the names of those afflicted with or lost to breast cancer to honor their loved ones.
The event, which was sponsored by Wells Fargo Advisors, raised more than $3 million for breast cancer prevention in St. Louis. The day started with a Survivor Procession in which 4,700 breast cancer survivors marched before the assembled crowd. Following the procession was an inspirational speech delivered by Hoda Kotb of NBC’s “Today” show and this year’s national honorary chair of the race. Kotb, herself a survivor of breast cancer, was on hand with the women broadcasters of NewsChannel 5 to cheer and offer support to participants. NBC affiliate KSDK channel 5 broadcast the events live. The race saw three repeat winners as recent high school graduate and distance running standout Jacob Swearingen from Potosi won the 5K run for the third year in a row. Don
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Dowling of St. Charles was the first wheelchair athlete to cross the line, and Sandy Dailey was the first female wheelchair participant. Katie Sutton of Kirkwood was the first female survivor to cross the finish line, for the second year in a row. Katie, a lifelong runner, was especially pleased with her race as it is yet another step toward returning to her place as an elite long-distance runner. “I just want to get back to the marathon again. I finally felt like I ran a good one and, literally, five months later I was diagnosed.” Sutton attributes her success in the fight with breast cancer to the support she’s received. She said, “I have been surrounded
with a great support system. My family ran with me today and I’ve had the whole St. Louis running community rooting for me. The folks at Big River Running and my coach, Mike Nelson, have been with me since the beginning. It makes a race like today feel so special, to know so many people want to see me back out running and healthy.” Thanks to the race, the Susan J. Komen Race for the Cure aids breast cancer patients in the St. Louis area, as well as women across the globe. Seventy-five percent of revenue will stay in programs in St. Louis to fund the breast health needs in the local community. The remaining funds go to the Susan G. Komen Race for the Cure Grants Program. ▲
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Escape from Your Home Tri-Routine By James Feher In the early Sunday morning hours of June 14, I’d just jumped off a boat floating off Alcatraz in San Francisco Bay to start the Escape from Alcatraz Triathlon with about 2,000 of my closest friends. My chest tightened up as I plunged into the frigid water, although I was told that at 59ºF it was 7º warmer than the year before. This was small consolation as I simply could not catch my breath. I had done open water swims before, I had swum some distances in the ocean before, I’d trained plenty, swimming lap after lap in the pool. But I had not swum in the cold Pacific and overestimated the security and warmth a wetsuit would provide. “Hey, it’s a clear day. Finding your way to shore will be easy,” I was told. “Just aim for the immense Sutro Tower (a fixture of the San Francisco skyline) and you’ll finish the swim just fine.” Easier said than done. OK, I forgot my contacts, and given that I can’t see farther than a foot in front of my face without them, I had to just about come to a complete stop and squint every time I needed to orient myself. When I did that, I’d get hit by a wave that would sink me and make me start to shiver. I’d have to do the backstroke for a minute or two until I could catch my breath again. I would take off for a while, then I needed to get re-oriented; I would repeat the process. I
can say without a doubt that the swim for the Escape was the hardest part of any triathlon I have ever done. Quite honestly, I’m glad that I wasn’t near any of the patrol boats, because I think I would have had them haul me in. Alright. So the swim was hard, but how about the rest of the race? In a word ... fabulous! Only a handful of events have such a unique and beautiful backdrop. It has a 1.5mile swim, an 18-mile bike ride and an 8-mile run. It’s well organized with volunteers at every single turn on both the run and the bike. Your swim ends on Marina Green, where you strip off your wetsuit and run about half a mile to the transition area. I think my core body temperature started to reach normal when I passed by the Golden Gate Bridge. Then it’s rolling hills through the Presidio, Golden Gate Park and back again. The run starts with a short flat section and then enters the hills as you climb stairs, navigate dirt trails and pass under a tunnel. Much of the middle part of the run is only wide enough for two people. You then run down to Baker Beach,
Photo courtesy of Feher family
Image courtesy brightroom.com
hit the turn-around and face the famous Sand Ladder, which has 400 steps up to the top of the cliff. Then it’s all downhill as the finish takes you back to Marina Green. I’d always been intrigued by the Escape from Alcatraz, and was thrilled when I got a lottery slot. I had no real idea of what to expect, so I trained to enjoy the race. Sure, everyone wants to do their best, but it seemed silly to expect to race for a fast time and risk missing out on the experience. In fact, I didn’t even bother to take a bike. I planned to borrow a friend’s racing bike, but that fell through at the last minute. My brother lives in the area and I borrowed his commuter bike with wide tires, a pannier rack and a cool bell that I got to ring every time I passed a group of volunteers. I think that old commuter bike and I ended up passing quite a few of the people who must have mocked my backstroke during the swim. Well, I doubt they mocked me, they were too far ahead of me on the swim to see me then. If I ever do the race again, I’ll be sure to prepare myself for the water temperature. Maybe I’ll start in February with my outdoor swimming and restrict myself to taking only cold showers. I’ll definitely make sure I bring my contacts. If I had any recommendation, it would be that you don’t try to kill yourself to get your best time. Just take in the sights and sounds and enjoy yourself. I’m glad I had the chance to Escape. If you’re eager for a new triathlon experience, I would definitely recommend it! It’s a one-ofa-kind race that I’ll never forget. To gain entry, you can race fast enough in a qualifying race (most of them are in California) or, like me, you can enter a free lottery for open slots. The organizers set aside enough slots to guarantee that at least two people are selected from each state. I found out in February that I made it into the race, so if you take this route, you’ll have plenty of time to prepare. ▲ www.escapefromalcatraztriathlon.com
Photo courtesy of Feher family
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Jim Feher is a local St. Louis triathlete, husband, father of three and computer science professor at McKendree University. When not training, he can often be found attending his kids’ swim meets.
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3X Ironman Champion CHRIS LIETO AUGUST/SEPTEMBER 2009
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Best Shoes for $80 or Less by Cregg Weinmann
T
he 2009 season offers good news if you find yourself looking for running shoes in the economy price range. Even though prices have been escalating industry-wide, there are numerous shoes with very reasonable prices and good performance. We’ve looked for the best new or updated shoes, and there are more in the performance range—nice and light—than we have seen in many seasons. There’s something here for nearly everyone, whether you’re heading out for training, trails, or racing, and they’ll all give you your money’s worth.
adidas adi Kanadia TR
$65
adidas has a long history of success in the trail shoe category, so its new Kanadia TR has plenty of company. Designed to provide traction and performance, the Kanadia’s attractive price might cause it to be dismissed, but that would be a mistake. Though not as durable as the full- featured (and higherpriced) models, it does a surprisingly creditable job of cushioning, and the traction is as good as most of the better trail shoes, thanks to adidas’ Traxion tread design. The midsole is a low-profile, singledensity CM-EVA with a small adiPrene crashpad for good cushioning both on the trail and the roads. The upper is cool airmesh that’s tailored to provide a nice snug fit. TRAIL Sizes: Men 6.5–13,14; Women 5–12 Weight: 12.0 oz. (men’s 11); 9.6 oz. (women’s 8) For: medium- to high-arched feet with neutral biomechanics
END Stumptown 10 oz.
$75
END (Environmentally Neutral Design) is a new brand with a new target audience. Aimed at the value-minded runner who expects quality for their cash, the Stumptown delivers. The 10 oz. is the most performance-oriented of three versions of the shoe, and it also features the most shoe for the money. The upper is minimal, with wellplaced synthetic overlays, and a pared back design to eliminate unneeded materials and their associated waste. A high-friction toe cap protects on the trail while the lower profile is perfect for nimble trail running. The midsole is singledensity EVA topped by an additional layer of EVA in the Strobel board for good cushioning and a responsive ride. A forefoot protection plate adds a little foot armor without hindering flexibility, and the outersole tread provides excellent traction. PERFORMANCE TRAIL Sizes: Men 7–12,13; Women 5–11 Weight: 10.9 oz. (men’s 11); 8.9 oz. (women’s 8) For: medium- to high-arched feet with neutral biomechanics
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ASICS Gel-Phoenix
$75
The Gel-Phoenix is a new shoe, but the niche it occupies—Performance Stability—is an ASICS hallmark, here at an economical price. The air mesh upper is roomy in the forefoot with a secure fit in the heel, a family trait thanks to its familiar ASICS last. The SpEVA midsole is durable, cushioned, and offers the good stability for which this configuration is known. The AHAR outersole is an effective blend of traction and durability. The Gel-Phoenix is not the equal of its more expensive sibling, the Gel-DS Trainer, but it does feature a comfortable, stable, resilient ride at a good value. PERFORMANCE STABILITY Sizes: Men 6–13,14,15,16; Women 6–12 Weight: 11.1 oz. (men’s 11); 9.3 oz. (women’s 8) For: medium- to high-arched feet with mild to moderate overpronation
Mizuno Wave Nexus 3
$80
The Wave Nexus has undergone a number of subtle changes. The upper is a more open airmesh, with overlays reduced in number and many replaced by HFwelds. The Alpha Polymer midsole has seen a minor adjustment in the molding, and the Wave plate has received minor tweaks through the shank, but the ride and performance haven’t been altered to unfamiliarity. The outersole has a significant chunk of lateral blown rubber which may account for a cushier feel, but the X-10 heel maintains the durability necessary for high mileage. These thoughtful improvements are well-executed, and the value in the Nexus 3 is the tangible result. STABILIZING CUSHION Sizes: Men 7–13,14,15; Women 6–11 Weight: 12.4 oz. (men’s 11); 10.0 oz. (women’s 8) For: medium- to high-arched feet with mild to moderate overpronation
Co
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Best Shoes for $80 or Less New Balance 737
PERFORMANCE NEUTRAL Sizes: Men 7–12,13,14,15; Women 5–11,12 Weight: 11.2 oz. (men’s 11); 8.4 oz. (women’s 8) For: low- to medium- high-arched feet with neutral biomechanics
Saucony ProGrid Jazz
Reebok Premier Phoenix $75
$80
New Balance has often produced effective shoes in the economy range. The 737 is the latest, and perhaps the most versatile, of the neutral shoes New Balance has placed in this price range. The upper makes good use of airmesh and minimal overlays to support the foot and let it breathe. The midsole is a fairly generous slab of ACTEVA Lite, which is quite responsive, though the firm Abzorb crashpad and fabric Strobel board make the shoe a little less cushy for longer runs. The midfoot support is good, and the minimal outersole keeps things light without compromising durability or traction.
(continued)
Best Motion Stabilizing Economy Shoe
The Premier Phoenix is Reebok’s latest quality economy running shoe. The dual-density, injection-molded midsole offers a durable, stable, and responsive ride, aided by the DMX Strobel board beneath the insole. The upper features a PlayDry lining to keep the foot cool and dry, with well-spaced overlays (there’s a little extra on the medial side) for excellent midfoot support. The combination of supportive upper, multiple layers of cushioning, and good stability make it a solid choice for budget-minded runners; it’s our Best Motion Stabilizing Economy shoe. STABILIZING CUSHION Sizes: Men 7–12,13,14; Women 5–12 Weight: 12.5 oz. (men’s 11); 10.1 oz. (women’s 8) For: medium- to high-arched feet with mild to moderate overpronation
$80
Best Neutral Economy Shoe
Saucony has offered good quality running shoes in the economy range; the best of these is the ProGrid Jazz. The Jazz features the traditional Saucony tailoring— wide toebox and snug heel—for runners with medium-high to lowerarched feet. The single-density midsole offers good cushioning and the ProGrid layer adds considerably to the comfort. The light weight is attributable to minimized overlays coupled with HF-welds for good support without bulk, and the foam formulation combined with the foam layer in the Strobel board is light without losing its highmileage cushioning. The successful XT-900 carbon rubber heel and blown rubber forefoot round out the versatility of our Best Neutral Economy shoe. PERFORMANCE NEUTRAL Sizes: Men 7–13,14; Women 5–11,12 Weight: 11.4 oz. (men’s 11); 9.0 oz. (women’s 8) For: medium- to high-arched feet with neutral biomechanics
Venue Sports Vroom
$60
Venue Sports entered the footwear fray with spikes and throwing shoes, and it now moves onto the roads. The Vroom is a versatile lightweight trainer that can handle a little racing, some speedwork, and the mileage required by efficient young runners looking for a solid shoe. The upper is airmesh supported by synthetic leather and HF-welded overlays in the heel. The midsole is low-profile, single-density EVA with a supportive, ventilated shank. The outersole is grippy, high-traction rubber that’s durable without reducing flexibility. The weight makes them suitable to tempo runs and track work, as well as racing, and the price tag makes them even more attractive. PERFORMANCE NEUTRAL Sizes: Unisex 4–13 Weight: 9.4 oz. (men’s 11) For: medium- to high-arched feet with neutral biomechanics for faster-paced running
CREGG WEINMANN is footwear and running products reviewer for the Running Network LLC. A competitive runner for the past 44 years, he also has coached runners at all levels for almost 30 years. He can be reached via e-mail at shuz2run@lightspeed.net. Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of the Running Network LLC. Reprinted here with permission.
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CALENDAR 7th Anual Optimist 5K Run/Walk 8:00 a.m., Rogers Elementary School Waterloo, IL 618.939.3970
www.stlouistrackclub.com 314.781.3926 314.781.3726 (24-hour race line) AUGUST 8 SLTC 18M Marathon Training Run Weldon Springs, Katy Trail paz123@hotmail.com Racewalker's Club of STL Duet 5K 8:00 a.m., Tower Grove Park, St. Louis 314.838.9486 Midwest 5K & 1M Run/Walk/Roll for Mobility 8:00 a.m., TR Hughes Ballpark, O'Fallon 314.974.0886 AUGUST 9 Ultramax Kansas 50 Triathlon & Short Triathlon 7:00 a.m., Hillsdale Lake Paola, KS Guts & Glory 5K Run/Walk & 1M Fun Walk 8:30 a.m., Ameristar Casino, St. Charles 314.863.4747 AUGUST 12 SLTC Pace Series 5K 6:00 p.m., Visitor’s Center Forest Park 314.781.3926 SLTC Volunteer Picnic 6:00 p.m., Visitor’s Center Forest Park Mcamisv@charter.net AUGUST 15 SLTC 14M Marathon Training Run Visitor’s Center Forest Park paz123@hotmail.com Scorcher Four Mile 7:30 a.m., Ghisallo Running, University City 314.727.4786 Evansville Days 7th Annual COSLHS 5M Run/2M Walk 8:00 a.m., City Hall Park Evansville, IL 618.853.7300
Walk for Ghana 5K 9:00 a.m., Clydesdale Park St. Louis 314.583.1578 Hecker Tiki Trot 5K & 1/2M Fun Run/Walk 7:00 p.m., Hecker Community Center Hecker, IL 618.340.2801 AUGUST 19 SLTC Pace Series 2.5M 6:00 p.m., Visitor’s Center Forest Park 314.781.3926 AUGUST 22 SLTC 18M Marathon Training Run Babler State Park paz123@hotmail.com St. Paul Strassenlauf 5K/2K 8:00 a.m., Highland, IL 618.654.6836 6th Annual Crestwood Kid's Tri 8:00 a.m., Whitecliff Park Crestwood 314.729.4860 AUGUST 23 Racewalker's Club of STL Duet 10K 8:00 a.m., Tower Grove Park, St. Louis 314.838.9486 AUGUST 26 SLTC Pace Series 4.2M 6:00 p.m., Visitor’s Center Forest Park 314.781.3926 AUGUST 29 SLTC 16M Marathon Training Run on Great River Road Alton, IL paz123@hotmail.com 4th Annual Freedom from Domestic Violence 5K/1M Walk 8:00 a.m., Wilson Park in Granite City, IL 618.451.4267
SEPTEMBER 9 SLTC Pace Series 5K 6:00 p.m., Visitor’s Center Forest Park 314.781.3926
SEPTEMBER 17 Fairfield Fall Fun Fest 5K 6:00 p.m., Downtown Fairfield, IL 618.842.2107 ext. 623 or ext. 322
Birthright 5K Run for Babies & Books/1M Fun Walk/Kids Fun Run 8:30 a.m. Creve Coeur Park 314.808.1845
SEPTEMBER 11-12 Blue Ridge 208M Team Relay Blue Ridge and Black Ridge Mountains of VA & NC 336.877.8888
SEPTEMBER 19 SLTC 13M Marathon Training Run Grant’s Trail, Tesshire Road paz123@hotmail.com
Race for a Child 5K Run/Walk 9:00 a.m., Gene Slay’s Boy’s Club of St. Louis 314.302.9470
SEPTEMBER 12 Strides 4 Kids 5K 8:00 a.m., Tower Grove Park, St. Louis 801.870.7868
Run for Freedom 5K 7:00 a.m., St. Louis University, St. Louis 405.408.6954 or 888.740.7779
SEPTEMBER 2 SLTC Pace Series 2.5M 6:00 p.m., Visitor’s Center Forest Park 314.781.3926
Mosaic 5K Run/Walk & Kids 1/4M and 1/2M 8:00 a.m., Maplewood Richmond Heights HS 314.645.2516
5K Run for Freedom: Rescuing Girls From Sex Trafficking 7:30 a.m., STL University Campus 314.487.1400
SLTC Open Board Meeting 7:00 p.m., Clayton Community Center 314.781.3926
19th Annual Wag N Walk & 5K Run 8:00 a.m., LeClaire Park Edwardsville, IL 618.656.4405
SEPTEMBER 5 SLTC 12M Marathon Training Run Castlewood Park paz123@hotmail.com
Alzheimer's Association Memory Walk 3M/1M 9:00 a.m., Forest Park Upper Muny Lot 314.801.0440
SEPTEMBER 6 The Inagural Kaua’i Marathon 5:30 a.m., Poipu Beach Kaua’i, HI infothekauaimarathon@ yahoo.com
Alzheimer's Association Memory Walk 3M/1M 9:00 a.m., Capaha Park Cape Girardeau 314.801.0440
Foot Mechanics Half Madness 13.1 7:00 a.m., Batavia, IL Flatlanders MDA Benefit Run 6 Hour/12 Hour 7:30 a.m. Fenton City Park 573.763.5035 SEPTEMBER 7 Heart of America Marathon - 50th Anniversary Edition 6:00 a.m., Columbia 573.445.2684 32nd Annual Labor Day 10K/5K Run & Kids Triathlon 7:30 a.m., Staenberg Family Complex–JCC 314.442.3279
St. Charles Chamber Twilight 5K 6:30 p.m., New Town St. Charles 636.946.0633 SEPTEMBER 13 SLTC 20+M Marathon Training Run 6:45 a.m. Lewis & Clark Marathon paz123@hotmail.com Lewis & Clark Marathon/Half Marathon 7:00 a.m., St. Charles 636.939.0161 SEPTEMBER 16 SLTC Pace Series 4.2M 6:00 p.m., Visitor’s Center Forest Park 314.781.3926
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Brentwood 5K/1M Race to the Square 7:30 a.m., Brentwood Square Shopping Center 314.962.4507 TriSports.com USA Triathlon Halfmax Triathlon National Championship 8:00 a.m. Oklahoma City Walk from Obesity 3.7M 8:00 a.m., Creve Coeur Memorial Lake Park St. Louis 636.496.2053 Anderson Hospital's 5K Run/Walk to Save a Life 8:00 a.m., Tri-Township Park, Troy, IL 618.391.5126 Alzheimer's Association Memory Walk 3M/1M 9:00 a.m., American Legion, Washington 314.801.0440 Alzheimer's Association Memory Walk 3M/1M 9:00 a.m., Laurel Park St. Peters 314.801.0440 Pink Heals 7K/1M Walk 1:30 p.m., Wentzville 314.280.7339
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WE KNOW
how to blow our nose without breaking stride BECAUSE WE RUN
saucony.com/ShayXC www.morunandtri.com
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WE TEST THE SHOES. YOU TEST YOURSELF.
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CALENDAR SEPTEMBER 20 City of Roses Half Marathon and 5K 7:00 a.m., HealthPoint Plaza Cape Girardeau 573.270.1300 Walking Ramblers Kirkwood Walk 8-10M 7:30 a.m., Kirkwood Recreation Center 314.966.6727
Salomon Women’s XT Wings GTX® GORE-TEX® Extended Comfort Footwear
Footwear made with GORE-TEX® fabric is the most tested in the world. It’s how we know it will provide predictable comfort every day, in all conditions. Every footwear design that uses GORE-TEX® fabric must endure hours of testing and be flexed up to 200,000 times underwater. There can be no leaks and no excuses. Only then can it carry the GUARANTEED TO KEEP YOU DRY® promise. Shop for great gear at gore-tex.com
Millstadt 22nd Annual Parks Biathlon 5M Run/22M Bike 8:00 a.m., Liederkranz Park Millstadt, IL 618.476.1514 SEPTEMBER 23 SLTC Pace Series 3K 6:00 p.m., Visitor’s Center Forest Park 314.781.3926 SEPTEMBER 26 SLTC 21M Marathon Training Run Trail Head Brewery St. Charles paz123@hotmail.com Hills & Hollows Half Marathon & 5K Run/Walk 8:00 a.m., 636 S Meyer Ave Valmeyer, IL 402.598.9178 Mississippi River Run 8:00 a.m., Hannibal 636.939.0161 Roots N Blues N BBQ Half Marathon/10K/Half Marathon Relay 8:00 a.m., Flat Branch Park Columbia Walk for the Children 5K 8:00 a.m., Lindell Field Forest Park 314.446.5220
EXPERIENCE MORE...
© 2009 W. L. Gore & Associates, Inc. GORE-TEX®, XCR®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs are trademarks of W. L. Gore & Associates.
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Meramec Alumni Association Running with the Fox 5K 8:00 a.m. STLCC Meramec, Kirkwood 314.984.7551 Alzheimer's Association Memory Walk 3M/1M 9:00 a.m., SIUE Campus in Edwardsville, IL 314.801.0440
AUGUST/SEPTEMBER 2009
Alzheimer's Association Memory Walk 3M/1M 9:00 a.m., Bicentennial Park Bonne Terre 314.801.0440 SEPTEMBER 27 3rd Annual Families Run for Ovarian Cancer ROC STAR 5K/1M 9:00 a.m., Forest Park 314.620.6398 SEPTEMBER 30 SLTC Pace Series Finale 6:00 p.m., Visitor’s Center Forest Park 314.781.3926 OCTOBER 3 SLTC 10M Marathon Training Run Creve Coeur Park Waterfall paz123@hotmail.com 6th Annual Ivory Crockett Run '4' Webster 4M/1M/100yd 8:30 a.m., Webster Groves Florissant Valley 5K 8:30 a.m. Florissant Valley Community College, St. Louis 314.513.4284 Watershed Nature Center 5K Trail Run 9:00 a.m., Watershed Nature Center Edwardsville, IL 618.692.7578 Race to Your Health! 5K Run/Walk 9:00 a.m. Imperial 636.674.5014 St. Louis Adventure Challenge 4-8M Run/Walk & 10-20M Bike Queeny Park 314.835.6150 OCTOBER 4 Walking Ramblers Rockwood Walk 7-7.5M 8:00 a.m., Rockwood Reservation Visitor Center 636.482.4604 Racewalker's Club of STL Fall Series 5K Walk 3:00 p.m., Pattonville HS Track, Maryland Heights 314.838.9486
OCTOBER 10 SLTC 10M Marathon Training Run at Chesterfield Monarch Levee paz123@hotmail.com Market To Market Relay (84M Team Relay 6:00 a.m., in Omaha, NE 402.770.1170 Route 66 Festival 10K 8:00 a.m., Edwardsville City Park, Edwardsville, IL 618.444.2967 Run For Mercy 5K & Family Walk 9:00 a.m., Queeny Park Manchester 636.326.2015 Meramec River Run 10M/5M/2M Walk 9:00 a.m., Old Town, Fenton 314.852.2115 OCTOBER 11 Kidney Awareness 5K Run/Walk 8:30 a.m., Tower Grove Park St. Louis 636.922.9069 Racewalker's Club of STL 3000m Walk 3:00 p.m., Pattonville HS Track, Maryland Heights 314.838.9486 OCTOBER 17 Race To Cure Lymphoma 10K/5K/1M 8:00 a.m., St. Louis Mills Mall, Hazelwood 636.627.7261 Second Wind Lung Walk 5K/1M Run/Walk 8:00 a.m., Visitors Center Forest Park 314.249.1584 Run for Congo Women 4.2M Run/1M Walk 9:00 a.m., Queeny Park Ballwin 314.313.3795 OCTOBER 18 Racewalker's Club of STL 1 Hour Postal Walk 3:00 p.m., Pattonville HS Track in Maryland Heights 314.838.9486
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Summer Trail Shoes
by Cregg Weinmann
W
hen the trails call, you want to be able to handle them with confidence. In our semi-annual review of shoes to take you over untamed terrain, we’ve looked at the crop of trail shoes and present a little something for everyone from Performance and Racing to Responsive and Rugged. We hope that you’ll find what you need to handle your off-road adventures.
Teva X-1 Evolution
$90
Teva’s trail running shoes continue to improve. The X-1 Evolution is the replacement for the X-1, and has been redesigned rather than merely updated. The upper is a single piece of seamless mesh stitched closed at the heel. HF-welded TPU overlays provide the necessary support. The midsole has a familiar feel to it—a well cushioned ride—but also contributes to the support story with midfoot sidewalls to keep the foot over the sole, which is especially important on uneven terrain. The outersole uses the familiar Spider XC sticky rubber. The lugs have essentially the same shape, though they’ve been redesigned to improve lateral release and forefoot flexibility. The X-1 provides enough protection for Performance Trail fans, but the weight makes them attractive for trail racing and even longer races. Its protection, traction, and performance at a price that won’t bust the budget. “One of the best-fitting, racy-feeling trail shoes I’ve ever worn. Fast drying, excellent traction on sand, rock, and loose gravel; didn’t lose balance or stability on any trail surface. Firm but adequate cushion. The closest thing to a minimalist shoe I have ever worn, but my feet didn’t feel beat up after 40 miles of racing on technical trails.” PERFORMANCE TRAIL Sizes: men 8–12,13,14; women 6–11 Weight: 10.4 oz. (men’s 11); 8.5 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics for faster trail running
ASICS Gel Trail Attack WR 5 $85 The fifth version of the Trail Attack becomes the mantle bearer of the ASICS trail line by featuring performance and value. Each round has seen an incremental increase in the weight of the shoe, and this season that increase has nudged it from the Performance category into the Responsive Trail category, though the feel and performance are almost the same. The upper is little changed from last season and still protects and supports the foot with traditional construction of mesh with synthetic overlays, a gusseted tongue, high friction laces, and a water-resistant treatment. The midsole is the well-cushioned, single-density SpEVA formulation that provides a smooth, neutral ride. The outersole features the grippy bi-directional tread pattern with a forefoot plate that’s effective for trails, but not bad on the roads, either. Traction, trail-oriented features, and reasonable price tag make the Trail Attack hard to beat. “A great trail shoe for all-around use. Wear areas are nicely reinforced. In dirt, these shoes rock. The tread in the forefoot really bites in, but [is] angled so as not to collect dirt. Very good on hard, gritty footing. Not so good on hard, wet surfaces. ... my favorite trail shoes so far tested.” RESPONSIVE TRAIL Sizes: men 7–13,14,15; women 6–12 Weight: 12.9 oz. (men’s 11); 10.9 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics
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Inov8 X-Talon 212 $100 Performance is the single most important element of a trail racing shoe, and that’s the primary focus of Inov8’s design and development. The X-Talon 212 is currently the lightest of the Racing Trail shoes on the market, but the sacrifices usually required to lighten up a shoe are minimized here. The upper is a seamless construction with HFwelded eyestays and synthetic, high friction overlays at the heel and toe. The fit is close and a bit narrow, but snugly tailored for good support. The midsole is a generous slab of EVA, so it’s well cushioned with a low profile. The outersole is aggressively lugged for excellent traction that also deflects well into the midsole and laterally for additional cushioning. The combination of traction, support, and cushioning makes them well suited for trail racing. “Good fit, very snug, though a bit narrow. Very good cushioning for a light minimalist shoe. Amazing traction, about the best I’ve tried; gripped everything without bogging down. Overall, an excellent trail racer.” RACING TRAIL Sizes: (unisex UK 4–12.5) men 5–14; women 6.5–15.5 Weight: 9.3 oz. (men’s 11) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics for racing and faster-paced trail running
Brooks Cascadia 4 $100 Success is in the Cascadia’s pedigree and the fourth round maintains the strengths that created this welldeserved reputation. The upper is open mesh, almost the same as previous versions, with repositioned overlays often seen in Brooks’ updates. The HF-welded toe bumper is also functionally the same. The midsole is unchanged, providing excellent cushioning and trail stability. The outersole is the same story, providing traction that is as good as it gets, while also working pretty well on the roads leading to your favorite trails. Cascadia fans will be pleased that so much is the same, and newcomers will find a balanced trail shoe that fires on all cylinders—protective, durable, stable—with traction and enough cushioning for many trail adventures. “Nice all-around fit, not really plush, but feels good when you put them on and especially on the trail. Good cushioning and pretty stable. The traction gets the job done. I was confident that slippage would be minimal and I could focus on the run.” RESPONSIVE TRAIL Sizes: men 8–13,14,15; women 6–11,12 Weight: 13.4 oz. (men’s 11); 11.3 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics
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Summer Trail Shoes La Sportiva Wildcat
$100
A departure from earlier La Sportiva trail shoes, the Wildcat is a sleeper. The open mesh upper is seamless inside, with a well designed toe bumper, and HF-welded eyestays with a stretch panel over the tongue for gaiter-like protection to keep out debris. The midsole is neutral with varied density foams providing cushioning at heel-plant and toe-off. Support at the heel comes from a TPU cradle. The Fit-thotic innersole is stable, dual density and gets an assist in cushioning from a full-length EVA Strobel board. The Frixion outersole is sticky rubber with a couple dozen rougher lugs for added traction prominently exposed throughout the length of the sole. The sports car looks are somewhat betrayed by the weight, but the combination of features results in offroad performance that is more nimble than expected.
Oboz Burn
$100
Oboz has added the Burn to complement last season’s Ignition. The upper has been designed in open mesh with a traditional lacing system instead of the monosock used in the Ignition, so the fit is more accommodating, with a roomy forefoot and snug heel for good trail comfort, a full rand, and HF-welded midfoot ribs for support. The midsole shares the Oboz dual-density platform for stability and durability, with a horseshoe-shaped second density configuration in the heel and a thermoplastic forefoot plate to shield from sharp trail debris. The outersole has bi-directional treads for effective traction. Oboz continues to improve, offering trail runners more options for fit, feel, and performance. “These shoes seem to be a good all-round running shoe; good on the trail, a bit heavy on the road. I like the look of the shoe: good color, good lace system. A little wider than I need in the forefoot. Some folks might need a little more support on the instep. They did fine on the trails. I got good use out of them.”
“I like the look and feel of the shoe. The toe-off is noticeable and feels quick and responsive. Just the right amount of cushioning for the trail, but not bad on the road. Good and stable on a variety of terrains, great traction—uphill on gravel, downhill on sand over clay—whatever I tried, they loved.” RESPONSIVE TRAIL Sizes: men 7–13; women 5.5–11 Weight: 14.2 oz. (men’s 11); 12.2 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics
Vasque Momenta
(continued)
RESPONSIVE TRAIL Sizes: men 8–12,13,14; womam 6–10,11 Weight: 14.9 oz. (men’s 11); 12.5 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics to moderate overpronation
Patagonia Release
$105
The Momenta is the first women-specific trail shoe from Vasque. Minor tweaks to match industry best practices have dialed in the Vasque platform to accommodate more women runners. The upper is air mesh—lightweight and flexible with few overlays to hinder the foot—but with enough support. Protection comes courtesy of the toe bumper and HF-welds in the midfoot saddle. The midsole is the single-density foam familiar to the Vasque line, but a dual-density innersole adds support and stability to the arch. The outersole features the proven chevron-shaped lugs that are oriented for both climbing and descending, with a perimeter of smaller, stabilizing lugs for additional traction, which work well off-road, and reasonably well on the road to the trail. The addition of the women-specific Momenta shows a broadening of the Vasque trail line and an increase in its quality trail shoe offerings. “Snug fit but not tight at all; good toe box room. Comfortable, never any discomfort at all. Great ride, worked on trails and pretty well in the road. Traction, fit, cushion, these worked very well for me. Better than the Vasque shoes I tested last year.” RESPONSIVE TRAIL Sizes: women 6–11 Weight: 10.7 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics
$110
Expanding into Trail footwear, Patagonia’s Release is a good first step. With a focus on traction and protection, it’s rugged and surprisingly run-able. The upper features breathable mesh with heavyduty overlays through the midfoot for both support and an extra layer of protection between you and the hazards of the trail. The midsole is a dual-density EVA with crash pads of recycled foam that offer good trail stability and durability without becoming unmanageably stiff. The Vibram outersole delivers durability and traction, showing what makes it an industry-wide trail solution. Trail runners seeking the protection of an armored vehicle that can handle tough trails should consider the Release. If this is an indication of what’s coming from Patagonia, you’d be wise to keep an eye out for its future models, too. “My foot feels snug and secure. They are comfortable and I haven’t developed any blistering or hot spots. Solid shoe with good cushioning— very protective, but not overly stiff. A little heavy, but they really handle my trail running needs.” RUGGED TRAIL Sizes: men 7–12,13,14; women 5–10,11 Weight: 15.9 oz. (men’s 11); 13.6 oz. (women’s 8) Shape: semi-curved For: medium- to high-arched feet with neutral biomechanics to very mild overpronation
CREGG WEINMANN is the Running Network LLC’s footwear reviewer. He tests trail shoes in the foothills of California’s Sierra Nevada mountains along with a cadre of trail enthusiasts who have trail racing experience all over the west. His favorite trail racing distance is 10 miles. He can be reached via e-mail at shuz2run@lightspeed.net. Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.
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RACE RESULTS 36th Annual Hospital Hill Run Half Marathon June 6, 2009 Place 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61
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Name State Eric Chichir GA Steven Muange NM Cosmas Koech Kipmutai NM Kennett Kiptoo CO Ezkyas Sisay AZ Kipruto Rotich MO Fred Mogaka NM Ernest Kebenei NM John Njoroge MN Geoffrey Kiprotich MN Richard Kessio GA Peter Matelong GA Jacob Kendagor MN Josphat Chemjor CO Matt Dunlavy KS Aaron Davidson KS Hillary Kogo AR Belainesh Gebre AZ Hyvon Ngetich NM Aaron Yoder KS Dj Hilding KS Jane Kibii CA Brennan Benkert MO Eric Hunt MO Joe Mundtd KS Aaron Hohn MO Hellen Jernutai KN Patrick Kiptum OK Kevin Sampson KS Jay Golonka KS Gregg Buehler KS Juan Arias MO Caleb Teague MO David Sprick MO Steve Blew MO Scott Cichon KS Todd Moenster MO Caroline Rotich NM Randy Myers MO Patrick Steffen MO Ken Moran MO George Bene MO Brett Schauwecker KS William Woodward WA Steve Christensen KS Tyson Willoughby KS Tim Mezger KS Kevin McCormick MO Ian Weidling KS Connie Abbott KS David Fielder KS Garrett Street KS Tim Kuebler MO Tim Francis MO Jonathan Scoville KS Chris Glatt KS Kevin Stone MO Jason Bucher KS Jeff Moore KS Tom Pickert MO Daniel McDowell KS
Age Chip Time 25 1:05:17 27 1:05:17 24 1:05:26 29 1:05:30 20 1:06:13 28 1:06:26 30 1:07:06 25 1:07:57 24 1:08:00 30 1:08:03 35 1:09:11 20 1:09:39 24 1:09:49 32 1:10:30 30 1:10:36 24 1:10:58 29 1:12:35 21 1:12:40 24 1:14:10 23 1:15:16 26 1:15:25 24 1:16:22 21 1:16:32 31 1:17:08 25 1:17:35 23 1:17:56 27 1:17:58 37 1:17:59 37 1:18:31 34 1:18:59 37 1:19:13 40 1:19:19 27 1:19:52 39 1:20:25 26 1:20:25 24 1:20:27 32 1:21:02 25 1:21:16 40 1:21:23 21 1:21:44 39 1:22:02 39 1:22:09 15 1:22:58 33 1:23:12 40 1:23:23 26 1:23:36 30 1:23:39 24 1:23:54 18 1:23:56 23 1:24:06 40 1:24:10 29 1:24:10 33 1:24:12 48 1:24:31 22 1:24:37 51 1:24:45 25 1:25:00 31 1:25:14 45 1:25:25 31 1:25:41 24 1:25:43
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Steve Riley Frank Gallick Megan Earney Donny Danner Donald Allison Brian Daldorph Zachary Miller David Bryant Jason Knight Tom Melton Dan Schleicher Art Menke Farhad Zarif Lance Bollinger Don Fitzgerald Doug Homa Danny Sojka Marvin Mastin Joe Thomas Rafael Lazano Iv Chris Winger Ii Robert Bens Paul Monteil Eric Graham Richard Rustan Bryan Wood Matthew Hurley Vince Kane Paul Allegri Kyle Kempker Ross McDaniel Julie Bergfeld Casey Prosise William Skorupski Matt McAvoy Lindsay Brogan Matt Twyman Joni Appleman Kevin Allen Justin McCarthy James Downes Darin Smith Jimmy Stanziola Greg Schultz Philip Schaefer Geoff Bailey Peter Clune Keith Thompson Silverus Kimeli Josh Hubbard Mike Prentice Jack Powell Jefff Holzbeierlein Dan Sitar Jeff Ballinger Jon Costa Aaron Juhnke Richard Pratte Chris Miller Christian Lewis Ryan Burroughs Anthony Wingrove Colton Reid Mark Niblo Beth Larue Sean Brite
KS MO KS MO KS KS KS MO AR MO KS KS KS MO KS KS KS KS MO MO KS KS MO KS MO MO MO KS KS KS NE MO IL KS KS KS KS KS KS MO MO KS MO MO MO MO MO KS KS MO KS KS MO MO MO MO KS MO MO KS KS MO MO KS KS
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1:25:45 1:25:48 1:25:55 1:26:09 1:26:40 1:27:12 1:27:16 1:27:21 1:27:24 1:27:25 1:27:29 1:27:40 1:27:52 1:27:53 1:27:57 1:27:59 1:28:18 1:28:22 1:28:28 1:28:42 1:28:45 1:28:49 1:28:54 1:28:56 1:29:08 1:29:12 1:29:26 1:29:36 1:29:51 1:29:56 1:29:58 1:30:01 1:30:02 1:30:08 1:30:12 1:30:12 1:30:13 1:30:20 1:30:22 1:30:46 1:30:51 1:30:57 1:31:13 1:31:14 1:31:22 1:31:23 1:31:27 1:31:39 1:31:54 1:32:03 1:32:04 1:32:07 1:32:07 1:32:16 1:32:17 1:32:21 1:32:22 1:32:23 1:32:33 1:32:33 1:32:34 1:32:35 1:32:48 1:32:50 1:33:05 1:33:10
128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191
Glenn Dunne Christy Staker Brian Wood Matthew Schloegel John Gallagher Jeffrey Turner Chase Schaben Scott Smith Jeff Behrens Colby Greer Samuel Napolitan Michael Swords Chris Torres Sean Ahern Peter Johnston Valerie Thompson Dallas Critchfield Cody Sharp Gerardo Marquez Kyle Davis Jake Marshall Jim McLaughlin Brian Lewis Jeffrey Wagner Paul Johnson Megan Brown Andrea McGehee Jenn Forkenbrock Zach Bargman Brad Higgerson Julie Somora Matt Clark Lindsey Gaston Scott Mullen Susie Fagan Mark Swisher Michael Haines Albert Mauro Frank Morris Erika Knopp Lezlee Jones Mark Kragel Scott Kashman Jennifer Anderson Mark Herbster Kevin Torres Jeff Mildner Marc Carpenter Dustin Denning Lindsay Todd Abe Radmaresh Robin Haberstroh Erik Moore Katherine Hirschi Donald Taylor Troy Reazin Rudy Paredes Chris Madsen Kevin Butler Keith Panzer Joyce McCambridge Jim Alpiser Eric Sullins Cameron Cloverdyke
KS MO KS KS MI MO MO KY MO KS KS MO KS MO KS KS KS MO MO KS MO KS MO KS MO MO MO KS MO KS MO KS CO KS KS IA KS MO MO KS KS MO KS TX MO MO KS MO KS MO KS KS MO KS KS KS KS KS AR CO MO KS MO MO
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1:33:11 1:33:13 1:33:14 1:33:35 1:33:38 1:33:40 1:33:41 1:33:41 1:33:47 1:33:48 1:33:53 1:33:57 1:33:59 1:34:08 1:34:11 1:34:15 1:34:18 1:34:20 1:34:22 1:34:29 1:34:30 1:34:37 1:34:44 1:34:46 1:34:47 1:34:49 1:34:49 1:35:10 1:35:14 1:35:18 1:35:34 1:35:38 1:35:38 1:35:39 1:35:40 1:35:42 1:35:45 1:35:45 1:35:56 1:35:56 1:36:00 1:36:00 1:36:04 1:36:06 1:36:13 1:36:17 1:36:22 1:36:30 1:36:32 1:36:38 1:36:39 1:36:44 1:36:50 1:36:50 1:36:53 1:37:10 1:37:13 1:37:15 1:37:17 1:37:19 1:37:20 1:37:26 1:37:26 1:37:30
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Christian Cantwell won the USATF men’s shot put by more than two feet with 71-7 1⁄4. It’s the sixth year in a row that the 6-6, 340-pound native of Jeff City has bettered 71 feet.
Matt Tegenkamp finished his 13:20.57 5000 meter win at the USATF nationals with a 53.47 last 400. And as you can see, the Lee’s Summit HS grad (’00) still looks full of run!
Cantwell, Tegenkamp and Harper Make Their Mark
Dawn Harper set a PR 12.53 in her 100-meter hurdles semi-final, then the 25-year-old from East St. Louis blasted to a slightly wind-aided 12.36 in the final to win by a full meter.
Photos by PhotoRun.net
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RACE RESULTS 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221
Michael Schaefer Keith Dowell Gregg Kunard Dustin Criscione Dmitry Voldman Aubrie Dolliver Tom Eisenhauer Brady Bolton Kiki Hager Dennis Guyon Nicole Dingley Patrick Gaddis John Adams Dan Werkowitch Chris Hockenberry Ryan Cook Brad Rhoden Mike Potts Ethan Haney Doug Williams John Snyder Tom Kilcourse Mark Fleischman Ben Keefe Jeff Crist Ryan McDonald Jim Tinsman Bill Backs Chris Wilson Brandon Schrader
KS KS KS MO KS KS MO KS MO MO KS KS KS KS MO KS KS KS KS KS MO KS MO KS KS KS MO KS MO
28 55 45 30 55 18 25 37 31 43 32 41 43 30 38 32 56 46 18 52 40 56 36 30 49 37 48 54 37 16
1:37:32 1:37:40 1:37:48 1:37:48 1:37:58 1:37:58 1:37:59 1:38:01 1:38:04 1:38:06 1:38:06 1:38:09 1:38:09 1:38:10 1:38:16 1:38:18 1:38:19 1:38:21 1:38:22 1:38:23 1:38:29 1:38:31 1:38:31 1:38:32 1:38:33 1:38:34 1:38:37 1:38:42 1:38:49 1:38:54
222 223 224 225 226 227 228 229 230 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251
Will Rowland Heidi Englert Caleb Dady Sybil Niccum Aaron McDonald Michael Dodd Wild Wayne Richard Lambert Jesse Schreuder Mike Stroud Brian Schaben Chris Miller Tom Snook Ryan Williams Steve Johnson Jr. Kyle Seevers Roger Samuel Kenneth Giefer Jeff Jurgensmeyer Gene Webb Kristen Comment Megan Smethers Jeff Forbes Rachel Kanooth Terry Harlow Todd Dudley Duston Morris Tony Alt David Bax Jon Waynick
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1:38:54 1:39:01 1:39:03 1:39:04 1:39:06 1:39:07 1:39:10 1:39:11 1:39:11 1:39:14 1:39:16 1:39:22 1:39:22 1:39:25 1:39:27 1:39:30 1:39:37 1:39:38 1:39:39 1:39:45 1:39:46 1:39:47 1:39:54 1:39:57 1:39:58 1:39:58 1:39:59 1:39:59 1:40:01 1:40:13
252 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273 274 275 276 277 278 279 280 281
Austin Hurst Bill Church Mark Grebe Cathie Burroughs Donald Risker Peggy Panzer Ryan Mills Raul Ceron Paul Bajich Kevin Brown Jennifer Forrest Ryan Fowler John Denne Timothy Ultican Tom Best Kevin Connor Scott Tacke Alan Barnes Bob Cook John Miller Paul Gilbert Dj Tanner Andy Comiskey Stan Skwarlo Iii Dana Vossler Bruce Gilbert Loyd Gattis Richard Moore Kevin Decker Angelina Johnson
MO MO MO KS MO CO KS MO KS KS KS KS KS NE MO MO MO MO KS KS KS MO MO KS KS KS MO KS KS MO
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1:40:18 1:40:21 1:40:23 1:40:23 1:40:26 1:40:33 1:40:34 1:40:41 1:40:44 1:40:45 1:40:46 1:40:46 1:40:47 1:40:49 1:40:52 1:40:53 1:40:54 1:40:54 1:40:56 1:41:01 1:41:02 1:41:05 1:41:06 1:41:07 1:41:08 1:41:11 1:41:11 1:41:11 1:41:13 1:41:17
SPORTS MEDICINE RESOURCE GUIDE
Dr. Jennifer McCleary is a nationally board certified Chiropractic Sports Physician and Acupuncturist. Dr. McCleary has worked locally, nationally and internationally with a wide range of sports and enjoys running and extreme hiking herself. Her office offers a conservative approach to treating various sports conditions in individuals of all ages by utilizing chiropractic, acupuncture, nutrition and rehabilitation. She specializes in working with adolescent athletes, pregnant mothers, headaches, and scoliosis cases. Services include:
• Conservative management of overuse syndromes • Chiropractic manipulation for acute or chronic pain • Spinal correction for improved athletic performance • Customized nutritional supplementation • School Sports Physicals • Wellness care plans • Referrals for diagnostic imaging & medical specialist Jennifer L. McCleary, DC, CCSP www.TriadChiropractic.net Creve Couer: (314) 993-2424 Central West End: (314) 534-1566 "Our mission is to promote excellence in the conservative healthcare system through specific and individualized chiropractic care. We continue to strive for this goal through addressing the "Triad of Health" and reaching populations in need."
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