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Volume 8, Number 5 $2.95

Cantwell at his best Photo by PhotoRun.net

Fort Atkinson, WI

MEDIA PARTNER www.usatf.org

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OCTOBER-DECEMBER 2009

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TABLE OF CONTENTS 4

Publisher’s Note

By Larry Eder

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2009 Lewis & Clark Marathon and Half Marathon

By Kristen Murphy

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Cardinals’ Trever Miller Runs to Honor Daughter

By Drew Langenberg

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Cross Country Shoe Review

By Cregg Weinmann

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Ultramax Serves Up Fun and Safety at Annual Octomax Race

By Mary Czarnecki

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U.S. Getting Back on Track

By Larry Eder

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2009 Fall Shoe Review

By Cregg Weinmann

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Rest and Recovery

By Mike Arenberg

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2010 GO! St. Louis Marathon & Family Fitness Weekend Registration Now Open Off the wire

Copyeditor Marg Sumner MargSumner@aol.com

Volume 8 Number 5 October-December 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 Design Richele Collins RicheleCollins1@verizon.net

Contributors Larry Eder, Kristen Murphy, Mike Arenberg, Drew Langenberg, Cregg Weinmann, Mary Czarnecki, asiphotos.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 ©2009 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

LL C

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PUBLISHER’S NOTE

Cantwell at His Best Berlin—August 15—Well, the state of Missouri is celebrating. Christian Cantwell, all six foot six of him, took the challenge, and won his outdoor World Champ medal the old fashioned way—he earned it.

Cantwell took the lead in the first round with a fine 21.54. By the end of round 1, four throwers were over 21 meters: Cantwell, Olympic champion Tomasz Majewski at 21.36, Reese Hoffa at 21.02 and Adam Nelson at 21.11.

In round 3, the pride of Germany, Ralf Bartels, threw his personal best of 21.37m, and the crowd went crazy. Hoffa was pushed to 4th, Nelson to 5th.

Nelson, the 2005 World Champion, failed to improve. His last four throws were fouls. Andrei Mikhnevich, the 2003 World Champion, got out to 20.74 in round 5, and would finish 7th.

What is a champion? In this writer’s mind, a champion is one who can find something deep inside one’s self, and control it, so that during a competition that controlled aggression (as ’76 Olympian Mike Durkin would call it) comes out with a clutch performance.

Majewski of Poland is like that. Majewski took the lead in round 5, with a 21.68m throw. Cantwell then threw 21.21m. In round 6, Majewski gave it his all, and threw 21.91, just 0.02m off his personal best.

Later, Cantwell recounted what was going on inside his head: “During the competition, I felt like I was rushing my throw, so I told myself to just slow down.”

Christian Cantwell wanted this medal bad. He wasn’t happy with his Silver in 2008, knowing that he left some great performances somewhere. Not here though, not in Berlin. Cantwell, controlling his aggression today, went into the ring, and let her rip, as the shot stayed in the air a long time. The crowd knew, Christian knew, and then the world knew—22.03 meters, the world leader!

Cantwell had his Gold. Majewski had his Silver and Bartels, after a nice bear hug from Cantwell, had his country’s Bronze medal.

After the competition, Christian had this to say about his performance: “I’ve won medals in the past but not this one. To win it in that fashion is even more exciting. I hope the crowd enjoyed it as much as we did. The level of the competition was very high with six athletes at 21m, so to win a competition like this, that makes me feel better. ... I knew that when it left my hand that [the winning throw] was a good one. I was pretty happy at the quality of the competition, and I hope everyone watching enjoyed it as well. It’s a pretty awesome feeling to be in this deep of a competition.”

In the Worlds, Matt Tegenkamp made the 5000 meter finals, taking 8th, and Mike Rodgers made the semi-finals in the 100 meters. Note that both had won their events at the U.S. Championships in Eugene. In August, among athletes from 204 countries, three athletes from Missouri were among the best in the world. In Christian’s case, we have a Missourian who is the best in the world.

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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3X Ironman Champion CHRIS LIETO

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2009 LEWIS & CLARK Marathon and Half Marathon Highlights include record numbers and mid-race marriage proposal

By Kristen Murphy ST. CHARLES—Sunny skies greeted more than 5,000 race participants at the 2009 Lewis & Clark Marathon and Half Marathon held Sept. 13. The event, hosted

by Fleet Feet Sports, marked a watershed in the race’s 8-year history, with a record number of finishers and the addition of several new mid- and post-race features.

Nearly 5,200 participants crossed the finish line in 2009, besting the race’s previous record by 18%. Nearly 250 of those participants had received structured coaching throughout the summer as members of the Fleet Feet Training Team. And, for the first time in the race’s history, official pacing groups were provided by the Fleet Feet Runners Club for both the full and half marathon, offering runners the convenience of experienced pacers and running partners.

Impressive numbers abounded on race day. A shiny new Lexus luxury vehicle,

courtesy of Dave Mungenast Lexus, marked each mile along the half marathon course.

The cars displayed large mile marker signs and blared motivating music as the runners passed by. The 200 volunteers lining the course cheered participants and handed out refreshments literally by the ton. At the finish line, 8,000 bottles of water, 4,000 popsicles, 3,400 Great Harvest rolls, 3,300 cookies, 2,700 bags of chips, 2,000 granola bars, 1,300 bananas, 1,200 oranges, and

114 pounds of grapes were consumed.

Finishers were also treated to live music by The Delicious Fishes and Michelob Ultra beer, the latter the result of this year’s event earning status as a member of the Michelob ULTRA Race Series.

Both race courses ran along both sides of the Missouri River, crossing over Route 370’s aptly named Discovery Bridge. The marathoners also toured the Katy Trail, once the path of the K-T Railroad. After

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overcoming the setback of being mistakenly directed to turn left one street too early, the first dozen runners quickly returned to the planned course and posted dominating performances. Kirpruto Rotich of Columbia came in 1st overall in the half marathon with a time of 1:11:38.

Brian Baillie of Carbondale, Illinois took 2nd at 1:13:19 and Larry Huffman of Maryville, Illinois placed 3rd with a time of 1:14:06.

In the half marathon women’s division, St. Charles native Jackie Pirtle-Hall came in 1st with a time of 1:21:44. Erica Schoeller of St. Louis finished 2nd at 1:22:59 and Sarah Jarvis of Elsah, Illinois came in 3rd at 1:23:36.

In the full marathon, James Cheruiyot finished 1st overall with a time of 2:33:02 while RJ Sak and Tom Whalen, both from St. Louis, finished 2nd at 2:50:00 and 3rd at 2:54:48, respectively. For the women, Erin Schaub of Brownstown, Illinois came in 1st at 3:21:35, Amy Shell of Poplar Bluff came in 2nd at 3:30:50, and Renee White from Michael, Illinois came in 3rd at 3:35:36.

Several state single age records were set this year. In the half marathon, Gail Ford set the new Missouri record for women 56

years old, while Mary Otte set a new state record for women 84 years old. Also in the half, Bonnie Bence set an impressive new state record in the women’s 65–69 age group. In the full marathon, Trudy Nepsted set the new state record for women 78 years old.

Other highlights during the race included a marriage proposal at mile marker 12 and an inspirational finish by two cousins. Ron Gubitz, of St. Louis, surprised Leslie Smith, also of St. Louis, with one mile left in the half marathon by leading her to the side of the course, kneeling down and proposing marriage. The newly engaged couple then completed the last mile of the race and met their awaiting family at the finish line. In the full marathon, Kristyn Birrell of Bozeman, Montana completed the full 26.2 miles of her race pushing her 12-year-old cousin, Chessa Birrell, in a specially-constructed jogger. Chessa, who is from Georgia, has spinal muscular atrophy, and has no use of her legs and limited use of her arms. The cousins were cheered along the entire course, and received a huge ovation as they crossed the finish line.

Fleet Feet Sports (www.fleetfeetstlouis.com) opened in St. Louis in 1993. Retail stores in Chesterfield, St. Charles and Fenton specialize in providing runners, walkers and multisport athletes in the St. Louis area with shoes, apparel and accessories that meet their specific needs. Their event management division is involved in over 50 running and walking events every year. ▲

Photos courtesy of asiphoto.com www.morunandtri.com

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OCTOBER-DECEMBER 2009

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BE A PART OF IT.

Become a friend of the Foot Locker Cross Country Championships on Facebook. www.morunandtri.com

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Cardinals’ Trever Miller Runs to Honor Daughter

By Drew Langenberg Whether it’s just a few hours before game time or waiting at the start line of a marathon, Trever Miller, the left-handed relief pitcher for the St. Louis Cardinals, has no trouble focusing on what he says is most important—and it’s not the game or the race. It’s enjoying life, his children and his youngest daughter, Grace. He runs to honor her. He runs to escape the stress of a condition he cannot cure.

Grace was born with two holes in her heart and a genetic disorder so rare it doesn’t have a name. Doctors initially gave her less than one year to live. Miller says the diagnosis made him feel helpless and angry. It brought him to a turning point and brought him to running.

“The stress kept building up and up, and I would explode. Just feel all that anger inside and I knew it wasn’t healthy,” he said. “Before it got too bad and I punched a wall, broke my hand and ruined my career, I decided to go out and just pound some pavement. Started out with a little 2-mile run and I felt better.”

One mile turned into two, two into three, and soon Miller ran his first 5K, then 10K and, eventually, his first marathon at Walt Disney World in Orlando.

Miller is now getting ready for his third Disney World Marathon, but he’s not taking a competitive approach. Unlike in his baseball career, Miller doesn’t train with a team or partner, even on the longest runs of his training schedule. “It’s my time to just get out there and let my mind wander, maybe solve a problem, maybe let something go or just have a great run and beat my old time.” There is, however, one exception to that rule, according to Miller’s wife, Pari, who says, “He’s inspired the whole family to run.” The whole gang, mom, dad, and all three children participate in the Turkey Trot on Thanksgiving Day in Clear-water, Florida each year. Pari says this is only the beginning—they’re working to inspire their extended family to run, as well. She draws a vivid picture of a large family crowd in matching “goofy” T-shirts, turkey trotting together with Trever pushing Grace in her jogger. So far, a couple of family members have taken the bait.

During baseball season, running has to take a back seat.

Miller says he runs once during each series and no more than seven miles. Beyond that, he could risk an injury that might jeopardize his career. Baseball has a lot to do with his choice of marathons, as well. Disney is one of few marathons far enough away from the end of the season to get in the miles he needs and it’s located close enough to home so Grace can come. He says traveling with her oxygen tanks and bulky medical equipment is difficult, and above all, he doesn’t want her to be uncomfortable. When they’re at home, Miller pushes Grace in her

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Photo courtesy of the Miller family

Miller and his daughter Grace, his inspiration, train and race together when possible. jogger when he trains. She is a quiet but comforting partner for him.

“She gets a little upset when we’re not moving then when we start moving she relaxes, looks around and probably within the first 2 miles, she’s out,” he says.

Miller wanted to push her during the Disney Marathon this year but race officials declined his request. But Miller will still have her close to his heart with a shirt that reads “26 for Grace, .2 for me.” He still hasn’t given up on pushing her through a full marathon, saying, “We’ll eventually find a race where I can push her. If not, I’ll start up my own race.” In fact, he already has one named for him, according to his wife, the Trever Miller Mob 5K Run and 1 Mile Fun Walk that benefits the Kiwani Gulf Beaches Miracle League in Florida. The Miracle League gives children with disabilities an opportunity to play baseball.

In the end, for Miller, it all goes back to children, his children and his daughter, Grace. “I couldn’t be more proud of her. She’s probably already touched more lives, overcome more physical ailments in her life than people who are 90 years old.”

Miller ends with a few words of advice for anyone just beginning to take up running, and frankly, it’s something we should all keep in mind. “It’s going to be hard. It’s going to hurt. But life does. Life is painful.”▲ Trever Miller started his professional baseball career in 1991 with the Bristol Tigers. Since then he has played for nearly a dozen major league teams including the Chicago White Sox and the Los Angeles Dodgers.

Miller joined the Cardinals at the beginning of the 2009 season after a year with the Tampa Bay Devil Rays.

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Cross Country Shoes

by Cregg Weinmann

For our annual Cross Country Shoe Review, we’ve examined and tested eight new or updated models. Despite their lowprofile design, cross country shoes provide protective cushioning and traction on varying terrain. The subtle differences in fit from one brand or model to the next allow most runners to find a racing shoe best suited for their particular foot type.

Two factors should influence your selection of a cross country racing shoe: how well it fits you and how it feels when you run in it. Cross country racing shoes are more alike than they are different, but we can’t emphasize enough that the differences in fit and cushioning are crucial to individual comfort and performance. Discovering mid-race that model X doesn’t quite work for you is not a positive experience. Spend a little time in your racing shoes before the actual race, since the low profile of the shoe coupled with the intense effort of racing can be tough on your soft tissue if you haven’t prepared well.

Fit issues being equal, choose between spikes or spikeless models based on the racing surfaces you’ll encounter over the course of your season. Cross country spikes are slightly better than spikeless shoes at gripping muddy or soggy ground, but they are limited to use on all-natural courses and are not allowed for high school use in California. In the muck, spikeless models work almost as well as spikes and they also manage pavement, sidewalks, and rocky surfaces. In addition, they work well on indoor or outdoor tracks.

adidas adiZero Belligerence

ASICS Dirt Dog/Diva 3

The original Belligerence had a bit of an “old school” appearance, looking a bit like an adidas model from a generation ago.

This season’s update takes its design cue from the Japanese character “Kizuna” which is on the sole of the shoe and denotes a blending of family-like unity and teamwork. Like the original, the upper opens only on the lateral side without a traditional tongue, lending more medial support than a standard opening. An elastic strap inside the midfoot enhances the fit and adds to the support provided by the HF-welded overlays. The midsole and six-spike outersole have been retained from last season, and its rubbery lugs are highly effective on natural surfaces.

The successful Dirt Dog and Dirt Diva have been updated with some minor touches that leave their strengths perfectly in place. The secondround version tried to straddle the spike/spikeless question by including flower-shaped, rubbery, screw-in lugs. The Dog/Diva 3 uses a more traditional, metal-spiked platform aimed more to the cross country traditionalist and all-natural courses. The full-length DuraSponge outersole and CM-EVA midsole are the same as before with 6 spike wells to optimize traction. The upper continues to rely on the thin mesh layer for drainage in wet or sloppy conditions, while keeping the shoe light.

“Very snug fit, conformed to my foot perfectly. Never any slippage or problems with traction at all. Just enough cush for cross country, and they were also great on the track.” $90 SPIKE Weight: Men 7.4 oz. (size 11) w/ 6 spikes Fit: snug heel, glove-like toe box

$75 SPIKE Weight: Men 7.6 oz. (size 11) w/ 6 spikes; Women 6.2 oz. (size 8) w/ 6 spikes Fit: snug heel, supported, open toe box

Brooks Mach 11

Mizuno Wave Kaze 5

Though not really capable of traveling faster than 8,000 miles per hour, the Mach 11 is certainly capable of a fleet 8,000 meters. The midsole and outersole continue with the proven, effective design that has worked so well for five rounds of Brooks cross country shoes. As with recent models, the upper is well supported by HF-welded midfoot overlays, but leaves a little room in the forefoot for the toes to spread a bit. The combination of good support from the upper, generous cushioning underfoot, and traction on the bottom make the Mach 11 a good value.

The primary changes in each of the previous four Kaze updates have come in the upper. The outersole and Wave plate have been consistent and unique elements in each model, providing good cushioning, traction, and flexibility. The Kaze 5 features the same level of ventilation with open airmesh. The overlays have been repositioned with a little less in the heel and toe, a little more in the midfoot, slightly improving support, but at a tiny weight increase. The net result is a shoe that offers good traction, a supportive upper, and cushioning suited to the changing surfaces of cross country racing.

“Extremely snug around the heel, but the toe box feels roomier. Handled every type of terrain I came across. Good grip up and down hills, race after race.” $60 SPIKELESS/$65 SPIKE Weight: Men 7.4 oz. (size 11) spikeless, 7.9 oz. (size 11) w/ 6 spikes; Women 6.1 oz. (size 8) spikeless, 6.5 oz. (size 8) w/ 6 spikes Fit: snug heel and midfoot, close-fitting, open toe box

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“Good, secure fit. Great traction with plenty of cushion.”

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“The fit was great. I liked how they hugged the foot well but didn’t pinch my toes. They have a bouncy feel, good flexibility, and great grip, which I like.” $80 SPIKELESS/SPIKE Weight: Men 9.2 oz. (size 11) spikeless, 9.9 oz. (size 11) w/ 6 spikes; Women 7.5 oz. (size 8) spikeless, 8.0 oz. (size 8) w/ 6 spikes Fit: snug heel and midfoot; close-fitting, open toe box

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Cross Country Shoes

(continued)

New Balance RX506

Nike Zoom Forever XC 2

The new RX506 is designed to provide great traction, responsiveness, and enough cushioning to protect the racing foot. Built on the same last as the RX505, it diverges from previous New Balance cross country models in its top flight elements. The upper is airmesh with minimized overlays that wrap the arch for support and work with the N-lock webbing to secure the foot, and the interior has a nice, barefoot feel. The midsole is a responsive layer of CM-EVA, with a 3/4-length thermoplastic spikeplate and four spike wells. The outersole is rubber with an assortment of ridges and lugs to improve traction. Overall, the RX506 is an excellent value.

The Zoom Forever XC updates the spiked version of Nike’s ultra lightweight cross country racer. The most technical aspects of the shoe in the midsole and outersole— Zoom Air bag, CM-EVA, Pebax spikeplate, fulllength TPU protective plate, and a matrix of rubber lugs—have been retained. The upper now features a minimal mesh with few overlays, offering great drainage. It fits well and has a good barefoot feel inside, thanks to the sueded arch and tongue. The low profile, lug shape and placement, and flexibility of the TPU plate make for a nimble shoe.

“They are very snug and fit like a glove, so good you feel like you are not wearing any shoes at all. Good cushioning, but excellent traction, after all, they are spikes.” $55 SPIKE Weight: Men 8.2 oz. (size 11) w/ 4 spikes; Women 6.6 oz. (size 8) w/ 4 spikes Fit: snug heel and midfoot; close-fitting, open toe box

“Great fit! Hugs my foot like a loving mother. For so light a shoe, it offers good protection and cushioning —and great traction!”

$90 SPIKE Weight: Men 6.3 oz. (size 11) w/ 4 spikes Fit: snug heel, glove-like toe box

Puma Complete Ngong III

Saucony Kilkenny 3

The Ngong, named for hills of the Rift Valley outside Nairobi, Kenya, has represented the best in Puma cross country shoes. This update merges the Ngong spike with the Cortlandt spike/spikeless models.

The midsole and outersole from the Cortlandt have been employed here for its combination of traction and cushioning which work well on a variety of surfaces. The spikeless version even does a good job on the roads. The new upper is airmesh with overlays to support the midfoot. Inside, you’ll find the plushest barefoot feel of all the shoes in this review.

Named in a nod to Irish enthusiasm for the sport of cross country, the updated Kilkenny continues to provide quality performance. Its fit and low profile give the shoe a slipper-like quality. The upper is a blend of closed but still breathable mesh and minimal overlays, with a sueded interior for a comfortable feel even if you race without socks. The midsole is the same low-profile, responsive CM-EVA as before, as is the effectively lugged outersole. The flexibility, fit, cushioning, and traction make the Kilkenny 3 an excellent choice for all cross country courses.

“Super fit and very comfortable, even barefoot. Worked great on trail, road, grass, you name it.” $60 SPIKELESS/$65 SPIKE Weight: Men 8.4 oz. (size 11) spikeless, 8.9 oz. (size 11) w/ 6 spikes; Women 6.9 oz. (size 8) spikeless, 7.3 oz. (size 8) w/ 6 spikes Fit: snug heel and midfoot, glove-like toe box

“These shoes were the perfect size and were really snug. It was great on any kind of terrain. I think the weight was the best part about the shoe: it was perfect for a [racing] flat.” $60 SPIKELESS/$65 SPIKE Weight: Men 7.2 oz (size 11) spikeless, 7.6 oz. (size 11) w/ 6 spikes; Women 5.9 oz. (size 8) spikeless, 6.3 oz. (size 8) w/ 6 spikes Fit: snug heel and midfoot, glove-like toe box

CREGG WEINMANN is the Running Network LLC’s footwear reviewer. He has coached cross country for over 25 years at the age group, high school, and university levels and beyond. He can be reached via e-mail at shuz2run@lightspeed.net.

Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

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Ultramax Serves Up Fun and Safety at Annual Octomax Race chances. “It’s always been our policy to exceed the standard number of rescue boats in the water, and we have even enlisted the St. Louis dive team to ensure the safety of our participants. Our hope is that athletes really think about the physical challenges of racing, and make sure they are capable and comfortable completing the distances.

We take safety very seriously, and we need our athletes

By Mary Czarnecki Ultramax Events hosted its 7th annual sprint and Olympic distance triathlon this year in Innsbrook. The event hosted about 550 racers who took on the challenge of either the Octomax or the Quartermax race. The Octomax consisted of a 500-yard swim, 18-mile bike and 3-mile run. The Quartermax consisted of a 1,000-yard swim, 28-mile bike and 6.5-mile run. A kid’s race was also held.

The swim was held in Alpine Lake, one of the largest and calmest lakes of over 100 lakes at the resort. The Octomax racers lined up at the edge of the lake first, followed by the Olympic distance participants. The race was wetsuit legal (USAT’s rules say you may wear a wetsuit at 78° or below), and the majority of athletes opted to wear wetsuits, although there were a few who braved the lake without them. (Personally, I don’t like to be cold in the water, so any wetsuit-legal race, you can be sure I’ll have mine on!)

In the last few years, Ultramax has added a special “lastwave” swim start for those who aren’t comfortable starting the swim in a large group. Participants can request to be in the last wave anonymously on the day of the race, and since it’s not reflected in the race results, it’s another way to ensure that safety comes first in this race. This year, approximately 40 participants took the last-wave option.

“By taking the lastwave option, athletes who are less comfortable with the swim don’t have as many other athletes passing them in the water,” said Mark Livesay, Innsbrook race director and founder of Ultramax Events. And with the unfortunate drowning of one of the participants at Innsbrook in 2006, Mark’s not taking any

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to take it seriously, as well.”

The second leg of the race, the bike portion, took participants on a hilly course outside the resort. Luckily, the course was only hilly for about the first 6 or so miles, then flattened out. The wind also kept calm for most of the race and the transition areas were spacious and well organized.

The volunteers were great and did a wonderful job directing people around the turns and curves.

The third leg, the run, was the toughest of the race, and probably one of the toughest run portions of any race in the Midwest. Participants ran an extremely hilly, winding course on all gravel roads.

It’s really a beautiful run—it’s peaceful and shaded and runs past some quaint little A-frame homes and lakes. But those hills were brutal!

Crossing the finish line was an exhilarating experience, the fans were cheering and the announcer got on the loudspeaker and announced each participant as they completed the race. There was even a pause in the awards ceremony to announce the last finisher, a participant from Team in Training, who crossed the finish line to a standing ovation!

Overall this is one of the best shorter-distance races in Missouri, and with the extra swim start, it’s great for newer athletes looking to complete their first Olympic distance triathlon. ▲

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U.S. Getting Back on Track

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By Larry Eder There was a time, I believe, when Americans didn’t believe they could stay competitive on the world stage. The comments would be Well, really, our kids don’t want to work that hard, and look at what the rest of the world is doing.

It wasn’t long, slow distance that killed American distance running, it was no distance. It was the belief that a little bit would do it. An acceptance of mediocrity when the world was happy to look at us, knowing how much talent we had at a typical high school track meet, and that we in the U.S. just didn’t get it.

In 1995, in Göteborg, I remember a Swiss TV crew asking me if track was dead in the U.S. I was astounded. I had just finished reading the results from 39 of 50 state track meets, and realized we had the best farm program in the world.

Coaching clinics around the country, where 25,000 coaches a year listen to the likes of Loren Seagrave, Jan Johnson, Peter Tegen, Bob Larsen and Joe Vigil, to point out a few. Information sources, like the web have made it easy to find pieces on altitude training, to find Vigil’s and Larsen’s notes, to read all you can on Arthur Lydiard.

In 1999, a group of us brought Arthur Lydiard to the U.S. to speak in about 20 cities. The night he came to Madison, Wisconsin, Jerry Schumacher, then-coach at the University of Wisconsin–Madison, Joe Hanson, my partner in crime at Edgewood (he was phys ed director, we did a track program for 5th and 6th graders) and the team got to ask Lydiard questions on the sport, and he loved it. Pascal Dobert, the U.S. steeplechaser, spent time with Lydiard, as did the Downin brothers. To know where to go, one has to learn where we’ve been.

Vigil and Larsen lead the way, with Meb Keflizighi and Deena Kastor. I’ve been fascinated with how Keflizighi and Kastor have developed. In Athens, Keflizighi ran a perfect race in horrible conditions to

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take the Silver in the marathon. In Kastor’s race, her last 10K was better than the rest of the field’s, and she won her Bronze medal, after years of running 5Ks, 10Ks, and then moving up to the marathon.

Americans were learning how to work hard and race sparingly once again. History can repeat itself.

At the Cardinal Invitational in 2001, when the late Kim McDonald helped put a field together in the 10,000 meters for Keflizighi to have a chance to get Mark Nenow’s 10,000 meter AR. (Nenow was one of the few guys in the late 80s who remembered how to race and did race against the best, all the time.) Keflizighi’s 27:13.85, a new AR, followed the fastest 10K ever run in the U.S. by one Abrahim Chebii, 27:04.28.

The Cardinal Invite in the late 90s and in this decade was like old home week for distance coaches. Put on a great event and they will come.

Terrance Mahon has had success with athletes from 800 meters to the marathon. Many people did not think that the same coach could be successful with middle and long distances. Mahon’s system, supported by the city of Mammoth, California, Running USA and many others who care about the sport, focus on hard work, complete training from core to massage and a team approach to bringing out the best.

Zap Fitness, Brad Hudson’s group, Minnesota’s group, all have an approach that works for them. Like the guys who ran for the Greater Boston TC in the late 70s, early 80s, the Florida Track Club in the late 60s, early 70s, and the Los Angeles Track Club in the early 60s (and Santa Clara Youth Village). History does repeat itself. Working as a group was something this New Zealand milkman named Arthur Lydiard did when he brought a group of local kids together to train in Auckland, New Zealand in the late 50s.

This year, the Oregon project of training together and focusing on goals (under the watchful eyes of Alberto Salazar) have paid huge dividends. Kara Goucher’s Bronze in 2007 at 10K, her move to the

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CI T Y

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RUN THE

O F F O U N TA I N S

M A R A T HO N 1/2 MARATHON

RELAY 5k

KIDS’ MARATHON

KCMARATHON.ORG OFFICIAL AIRLINE

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marathons with 3rds in both NYC and Boston, Amy Begley’s 10K in Berlin this year, Matt Tegenkamp, Chris Solinsky, Evan Jager at the 5000m, and now Galen Rupp joining the group. Dathan Ritzenhein spent 2 months training with the Oregon project, using his base and long training and re-introducing his body to fast speed work, and in 2 months, PBs at 10K and 5K. He and Rupp working out together for a year should make for some fast races.

Tegenkamp has paid his dues. Running well in Berlin, he became the third American under 13 minutes in the 5000 meters, 2 days after Ritzenhein had become the second American, breaking Bob Kennedy’s AR. On Sept. 20, Tegenkamp took an infrequent foray onto the roads, and won the U.S. title at 5K, in 13:57, in Providence, Rhode Island. The young man from Rolla is one of the top 5000-meter runners in the world. That is just a fact. And he did it the old-fashioned way: he earned it.

Hats off to Mark Rowland in Eugene, with Nick Symmonds, who is developing into a fine 800-meter runner (and watch out for Andrew Wheating when he gets healthy again). Bernard Lagat showed his stuff in Berlin, winning two medals, Silver at 5000 meters and Bronze at 1500 meters.

There is a caveat: groups aren’t good for everyone. But the options for good coaching, training advice and camps–That is where we have to provide access to such assets for the elite

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and emerging elite for all events.

I think we’re making huge progress, but I see some places we need to address, now: Men’s shot put—Christian Cantwell, Dave Taylor, Reese Hoffa, Adam Nelson: These guys will retire some day. We need to focus on bringing through another generation, and not forget it takes a dozen years to develop good throwers.

Cantwell had his best season ever. In the world championships, when Tomasz Majewski challenged Cantwell, taking back the lead in rounds 4 and 5, Cantwell came back, throwing his best throw of the year, a world leader, in 22.03. He got out to 22.07 later in September!

Cantwell would be one of my favorites, even if he weren’t from Missouri. John Godina, one of our best shot/discus throwers ever, has said more than once that Cantwell has more talent and ability than nearly any thrower active today.

Cantwell has to get a little ticked off sometimes to get moving. He’s now a world champion indoors and outdoors!

Men’s and women’s discus—This event is technical and requires a long focus. Stefanie Brown Trafton shows this. Her Beijing win was tremendous. She also showed that one can’t be good all the time, as the 2009 champs were just not there for her. She and Aretha Thurmond Hill show women athletes that you only get better as you get more experienced!

Anna Willard and Jenny Barringer have shown it on the women’s side. Some men’s steeple coach has got to take his 1:48.5 800meter guy and teach him how to steeple (stole that one from John Chaplin). U.S. guys running 8:24 need to go to Europe for a summer, get in B races and get into the 8:15s. Brian Deimer, Henry Marsh, Dan Lincoln, Horace Ashenfelter. Remember, Ashenfelter did his hurdle practice on park benches and spent his one-hour workouts doing fast repeats. Quality is important.

Short relays—I know, USATF high performance and coaching education will work on it, but we’ve got to do this sooner rather than later. Just watching Wallace Spearmon and Usain Bolt going at it last night at Weltklasse totally wound me up!

Race walking—We’ve had competitive walkers. Get our 2:18 marathon guys and convince a few to do the 50K training. Remember Larry Young? Come on!

Women’s 800 meters—They need to go to Europe, get the heck knocked out of themselves and race! Same goes for the men in 800 meters, with Symmonds getting honorable mention.

Triple jump—Men and women don’t do so well. Ask Dick Booth; he’s the man. I look at Michael Jordan and see a 57-foot triple guy. In the land of Mike Conley and Willie Banks, this is a sacrilege. I like Phillips Iduwu from the UK, but we have guys in this country who can make him work for it.

Javelin—Find those third string quarter-

OCTOBER-DECEMBER 2009

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backs and former baseball pitchers on the guys’ side, and get some women volleyball players.

Sprints—We have some competition and it’s real close! Jamaica is to the sprints what Kenya and Ethiopia are in the distances. If Jamaica can get the baton around, we’d better figure out a way. Usain Bolt is once in a generation, and while I do believe that over 400 meters, LaShawn Merritt and Jeremy Wariner will be making him work for it, there are more Bolts out there. We have to develop athletes, not hope for them to pop up.

I’m impressed by Mike Rodgers, the young sprinter from outside St. Louis. Rodgers ran well this summer, and made it to the semifinals of the 100 meters in the World Championships. He’ll continue to improve, and his hard work and determination will continue to take him far. Rodgers’ national championship this year, in a personal best, showed that he has what it takes to be at the top.

I welcome your comments on this.

Consider this the beginning of a Chautauqua (look it up). In the 1840–50s, people would put up big tents and have these long discussions on what mattered. If you believe in the sport, then take the time, give us your thoughts, and let’s put it out on the table.

I am truly pleased with Benita Fitzgerald Mosley, our USATF high performance director and Terry Crawford, our new director of coaching. They have to ask the hard questions. Let’s give them our 2 cents and remember that it’s time to work together. ▲

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SHOE REVIEWS: Neutral—iii | Motion Stabilizing—iv | Performance—v

2009 FALL

SHOE REVIEW T

his fall, three major trends continue among running shoes: gender specificity, ever-lighter shoes, and incorporation of innovative solutions in shoe development.

Gender-specific design is becoming a best practice with each brand adapting its technologies and design to make its shoes better suited to consumers. The old “Shrink It and Pink It” approach won’t cut it anymore. All consumers, but especially women, expect that shoes will cushion or flex appropriately for their size, weight, and gait.

New materials that provide the same or better quality but weigh less are resulting in shoes lighter than their predecessors. New compounds and components continue to migrate from other industries and shoes will improve as a result.

These materials also are more durable; in fact, fully a third of the Performance shoes in this Review can handle the rigors of daily training.

Innovations and approaches to biomechanical challenges are raising the bar for the industry as a whole. Some of these innovations have come from the automotive and aerospace industries, but more of the brands are finding opportunities and adaptations to refine their own technologies. This creative engineering and continual search for chemical solutions for all shoe components has resulted in more effective foot protection and improved shoe performance.

—Cregg Weinmann

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Welcome to the Running Network’s 2009 Fall Shoe Review!

I

t’s the last weekend in July, on a Sunday night at about midnight. I’ve spent the last few days meeting with athletes, coaches, fans, and agents at one of the largest athletic meets in the world, the Aviva London Grand Prix.

On Friday, I witnessed Usain Bolt run a 9.91 for 100 meters into a 1.7 meters-per-second headwind! The crowd of 16,000 went absolutely nuts. On Saturday, Tyson Gay ran 20.0 seconds for 200 meters despite a sore groin and after two weeks of not running. Later that day, Bernard Lagat lead 11 men under 4 minutes in the Emsley Carr Mile, one of the most famous mile races in the world, dating back to 1953. Afterwards, Lagat stood in front of the crowd and said, “I have wanted to win the Emsley Carr race for several years, but most importantly, I wanted to thank the fans. Without you, we, the athletes, could not do what we do.”

Whether at track meets, marathons, or road races, we all celebrate our ability to run, jump, and throw. You may remember an ad from a few years ago that claimed, “It’s all about the shoes.” I’m not certain it’s all about the shoes, but it’s certainly a lot about the shoes. We each need to find a shoe that works for us and our particular event. And now more than ever, your specific biomechanics need to align with the specifics of a particular shoe.

For the past decade, the Running Network LLC has called on its footwear reviewer, Cregg Weinmann, to test, evaluate, and review the latest shoes on the market so that we can provide you with this Shoe Review. We believe it’s an important starting point on your journey to find your best running shoe. And after you’ve had a chance to read Cregg’s reviews, head on over to your favorite local running store to try them out.

As one of the 750,000-plus readers of a Running Network member publication, we thank you for reading this Review and we echo Lagat’s sentiments: We couldn’t do our work without your support.

FA L

Performance FA L

L 2009

BEST SHOE Motion Stabilizing FA L

Brooks Trance 9 Best Shoe—Motion Stabilizing

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

ASICS Gel-Pulse Nike Air Pegasus+ 26 Best Value (tie)

This 2009 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Pearl Izumi Cruise Best Shoe—Neutral

L 2009

BEST SHOE

adidas adiZero Aegis Best Shoe—Performance

L 2009

BEST VALUE FALL 2009

BEST NEW SHOE FALL 2009

BEST RENOVATION FALL 2009

Athletes Only www.atf-athlete.com Athletics (Canada) www.otfa.ca Austin Runner www.austinrunner.com California Track & Running News www.caltrack.com Club Running www.rrca.org/clubrunning Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.getactivemagazine.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com

Missouri Runner & Triathlete www.morunandtri.com

Award Winners Neutral

American Track & Field www.american-trackandfield.com

Michigan Runner www.michiganrunner.net

Larry Eder President, Running Network LLC

BEST SHOE

Running Network LLC Partners

WELCOME

Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC.

Nike Lunar Glide Best New Shoe Saucony ProGrid Omni 8 Best Renovation

Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

New York Runner www.nyrrc.org Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com USATF’s Fast Forward www.usatf.org USATF/New England’s Exchange Zone www.usatfne.org The Winged Foot www.nyac.org The Winged M www.themac.com Youth Runner www.youthrunner.com

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NEUTRAL ASICS Gel-Nimbus 11

$125

With a well-deserved reputation for consistent performance, protection, and quality, the Nimbus 11 keeps the edgy aspects of the Nimbus 10 while integrating some new strengths. The upper features asymmetrical lacing (though it has been altered from last season’s version), subtly providing the same contoured fit without overlays to irritate the foot. The midsole has a lower profile, the heel cradle and large Gel units provide excellent cushioning, and the transition is smooth thanks to the well-spaced segmentation of the heel. The forefoot flex grooves have slightly wider spacing to improve the toe-off. The similarities are a story here, as well, as the responsive ride and great protection have been preserved and for that, we’re sure the fans of comfort and outstanding cushioning thank ASICS. “Every time I put them on, I felt the familar feel of a quality running shoe! Comfortable cushion, I like the cushion. Good feel in weight, not really light but very comfortable for training. I have been so impressed with the shoe that I am thinking of using them for Rock ‘n’ Roll this weekend.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–14,15,16 (D); 7–14,15,16 (2E,4E); Women 5–13 (B); 6–13 (AA,D) • Weight: Men 13.5 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)

ASICS Gel-Pulse

SOFT

$85

BEST VALUE

As the entry-end of a line that culminates in the Nimbus and Cumulus, the new Pulse has a lot to live up to. The SpEVA midsole demonstrates that there’s plenty of life left in this proven elastomer, and in the Pulse it’s ably assisted by a generous Gel pad, a combination that provides effective and responsive cushioning. The upper is wide open, breathable airmesh that has a comfortable, if not plush feel, and it’s roomy and flexible. The outersole is standard carbon rubber in the high-wear areas, blown rubber in the forefoot, with well-placed flex grooves to keep the ride smooth. The performance and very reasonable price of the Gel-Pulse earned it a tie for our Best Value award.

FALL 2009

“A great-fitting trainer. There are so many shoes that I have to be careful how I tie to make sure they feel good for longer runs. These feel comfy every time. The cushioning is good; the midsole compound is responsive. Just a little lighter than the average trainer. Overall, a very good shoe. Holds up well to day-after-day training.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 7–13,14,15,16; Women 5–13 • Weight: Men 12.5 oz. (size 11); Women 10.1 oz. • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

New Balance 758

SOFT

$90

The 750 series continues to offer good performance at a reasonable price. The 758 follows the weight-savings trend by switching to the N-ergy elements in the new crashpad and changing from polyurethane to Abzorb innersoles. The midsole now feels more resilient and has a snappier response. The outersole has a sleeker heel, a better supported shank, and additional blown rubber in the forefoot, which add up to a smoother transition. The upper has the supportive feeling of an extended saddle since overlays have been added between the N-lock webbing and the metatarsals—the security is noticeable. Without veering too far from its lineage, the 758 is a significant overall improvement over the 757.

“Actually fit okay, but the arch was not quite in the right spot. Cushioning was quite good, and they were fairly stable for a cushioned shoe.

A good shoe, which surprised me since New Balance has not been quite right for me in the past. I may have to rethink things.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–13,14,15 (B,D,2E); Women 5–12,13 (AA,B,D) • Weight: Men 11.9 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, Abzorb Strobel board

Nike Air Pegasus+ 26

SOFT

$85

BEST VALUE

Updating the silver anniversary edition of the Pegasus was approached with care. The midsole and outersole have been retained intact. The resilient and protective cushioning provided by Cushlon and encapsulated Air has been little heralded, but we think it’s about as good a system as you’ll find. The ride is smooth and the cushioning is very good—fine-tuned between cushy and responsive. The upper sports a few changes, mostly shaving a bit off the overlays here and there, but somehow they found a way to reduce the weight of the shoe by more than 2%. The fit is unaffected; it’s still secure and effective with good toe room.

Maintaining the price, along with its performance and quality, earned the Air Pegasus+ 26 a tie for our Best Value award.

FALL 2009

“I found the fit was secure and comfortable. The cushioning was almost bouncy and seems very durable. With over 100 miles in them, they are still very comfortable. They have a light and bouncy feel to them. I have been very happy with them.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 7–13,14,15 (D,4E); Women 5–12 • Weight: Men 12.3 oz. (size 11); Women 10.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Pearl Izumi Cruise

SOFT

$110

BEST SHOE

The Pearl Izumi running line has been missing a high-mileage, neutral trainer. Not anymore. Meet the new Cruise. The upper has a distinctive sublimated graphic and features the seamless construction that contributes to the unique feel of Pearl Izumi’s shoes. The midfoot gets good support from the webbing structure that extends from the eyelets into the midsole and the forefoot leaves room for the toes without feeling too loose. The midsole cushions effectively thanks to the solid Skydex hemispheres in the heel and the Skydex bag in the forefoot. The outersole features carbon rubber in the heel and high-wear areas of the forefoot and surrounds blown rubber inserts in the forefoot to add to the cushioning. The smooth ride, protective cushioning, and accommodating fit earned the Cruise our top honors in the Neutral category.

Neutral

FA L

L 2009

“They fit well, the lacing is different, but I liked the fit. They have a light sensation, even though they are pretty average weight for a trainer. The cushioning in the heel was really good, and the flexibility in the forefoot makes them roll well. I was surprised by how well they did for me.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 13.3 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

SOFT

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NEUTRAL | MOTION STABILIZING

Puma Complete Velosis

$120

The Velosis is the first of two new models that lead Puma shoes in a new direction. Well, maybe not entirely new. Perhaps it’s more of a return to the original Complete series shoes. Built on a new comfort last, the shoes put a Puma spin on many of the industry’s best practices. The upper is breathable airmesh with a plush, but snug fit that runs about a half-size shorter than most shoes. The ankle and heel fit is enhanced by a memory foam collar and an external TPU heel counter. The midsole is cushy— partly due to the ld Cell Strobel board and Ortholite innersole—but it’s still fairly responsive. The outersole has well-placed flex grooves arranged in a radial pattern making the transition through the gait very smooth.

“Very comfortable to run in. Well padded everywhere; by far one of the more comfortable pairs of shoes I’ve had. Puma did something right when it came to the cushioning. I like the overall look and fit of the shoe.”

Recommended for: medium to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–14; Women 3.5–10.5 (sizing runs about a 1/2-size short) • Weight: Men 13.8 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, ld Cell Strobel board (heel), second density (forefoot)

SOFT

Reebok Premier Verona KFS II

$95

The Premier Verona KFS II looks sleeker than round one, but the improvements are more than skin deep. The upper features a stretchy airmesh not unlike the previous version, but the Kinetic Fit panel allows a better fit across the metatarsals, and the midfoot has better support from the Vector stripes. The midsole is responsive and has a lower profile. The crashpad is softer, as well as more effective, thanks to its articulation. The shank has been redesigned—it looks lighter and thinner though we can’t measure it to be certain—and now incorporates a strip of the outersole to lend some of the support. The flex grooves are more pronounced and the toespring makes the transition fairly energetic, which was applauded by some of our weartesters. Runners looking for responsive cushioning and an accommodating fit should be sure to try on a pair.

“Overall, a good training shoe that feels good on and looks good, as well. Pretty good cushion. Not really squishy, but absorbs shock well.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 7–13,14,15; Women 6–11 • Weight: Men 13.7 oz. (size 11); Women 11.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board

FIRM

adidas Supernova Sequence 2

$100

The Supernova Sequence 2 keeps its focus on fit, cushioning, and stability, with minor adjustments to dial-in the performance.

The upper shifts to a breathable, but more closely woven mesh with softer overlays in the toe, a stretchy “bunion window” in the women’s version, and more pliable tongue padding. The chassis is virtually unchanged with only the slightest lengthening of the medial Pro-Moderator support—a change that isn’t enough to alter the ride for most and might be an improvement for a few. With its stable, cushioned ride, the Supernova Sequence 2 is a quality high-mileage trainer.

“Surprisingly fast for such a well-cushioned trainer. Excelled in cushioning especially—on the highest level. Superbly smooth transfer of weight and energy from heel-strike to toe push-off. Good enough for road racing.” and “Great, snug fit, but still room for toes to wiggle.

Good cushion, but not a lot of bounce. Good, but not overwhelming stability; not as stiff as the earlier version.”

Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6.5–13,14,15,16,17,18,19,20; Women 5–12 • Weight: Men 12.7 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, adiPrene Strobel board

MODERATE

BEST SHOE Motion Stabilizing FA L

L 2009

Brooks Trance 9

$140

The Trance 9 telegraphs change. Up top, the fit is closer, the prominent saddle has been reduced to improve flexibility, and new overlays provide support without restriction. The midsole and outersole feature more pronounced segmenting of the lateral pods that improve flexibility and contribute to an overall weight reduction of 6%. The durable and responsive BioMoGo foam has proven that sustainability and performance are not incompatible. The well-cushioned ride provides supportive protection with a bit more responsiveness. A completely reworked Progressive Diagonal Rollbar, Brooks’ effective multi-density medial sidewall, improves stability. Enhanced cushioning, stability, and improved performance garnered the Brooks Trance 9 our award as the best shoe in the Motion Stabilizing category.

“The fit is snug. I haven’t developed any blisters or hot spots so far while running. The cushion is great, it’s bouncy and I don’t feel any sinking, squishy feelings. They have good stability and feel as if the shoes are part of your feet. They held up well and felt great.”

MODERATE

Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: Men 8–13,14,15; Women 6–11,12 • Weight: Men 11.9 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S257 Strobel board

Mizuno Wave Alchemy 9

$110

The Wave Alchemy continues to provide reliable support, cushioning, and stability. The size of the stretchy Dynamic Fit insert has been increased to effectively follow the foot’s movements. Improved stretch in the breathable open forefoot mesh better accommodates the metatarsals and an Ortholite innersole adds an extra layer of cushioning. A synthetic leather strap shores up the rearfoot while allowing an overall reduction in overlays. The midsole has a lower-profile look and feel to it, along with a more pronounced toespring. The reconfigured outersole also amps up the performance, especially in the women’s model, by improving flexibility. The Wave plate is the more stable asymmetrical configuration which does an excellent job of providing a solid rearfoot feel. By deftly straddling stability and cushioning, the Wave Alchemy continues to exemplify versatility.

“Good comfortable fit; better in the heel. Nice amount of cushioning, the spongy insole adds quite a bit to the feel. The stability really keeps the foot lined up well, but it feels a bit hard in the heel. They did well for me overall; a good improvement over last year’s shoe.”

MODERATE

Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (AA,B) • Weight: Men 12.9 oz. (size 11); Women 11.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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MOTION STABILIZING | PERFORMANCE

Saucony ProGrid Omni 8

$110

BEST RENOVATION

This update keeps the classic Saucony fit going for runners who need stability. The upper has the open airmesh of the Omni 7 but fewer obstructions over the toes, better ventilation, and reduced overlays that are strategically positioned for effective support. The innersole is still made of cushy polyurethane, but it’s now perforated to breathe better and molded for improved fit and better cushioning. The midsole is functionally the same, though the medial second-density is topped with a softer layer of ProGrid which feels better against the plantar fascia. The reshaped and lightened shank still provides the necessary structure.

The outersole looks different, but it’s the same effective combination of blown rubber in the forefoot and durable XT-900 carbon rubber in the heel. The overall feel, quality, and performance of the ProGrid Omni 8 earned it our Best Renovation award.

FALL 2009

“Great comfortable fit, no pressure on my bunion. Good support, good stability, but also quite cushy. Got me through training for the San Francisco Marathon very solidly. I was quite satisfied with the upgraded feel, and think it is better than the previous version, which I also liked.”

Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 5–12 • Weight: Men 12.9 oz. (size 11); Women 11.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRC Strobel board

Somnio Exact Change

MODERATE

$120

Somnio is a new brand that customizes the fit and function of its three models (Stability, Neutral, and Motion Control) with 12 interchangeable parts to match your foot shape and biomechanics. The Exact Change is its moderate motion-stabilizing model built on a semi-curved last. The upper is airmesh in the forefoot with tight mesh and overlays in the rearfoot. The dual-density CM-EVA midsole features chambers in the medial forefoot and lateral heel that can be filled with one of three densities of foam. The FEAT (Functionally Engineered Adaptable Tricomponent) system does its best work inside the shoe with three innersole choices that allow you to select more or less volume and cushion. Overpronation can be offset by choosing from three thicknesses of Varus wedges. Authorized running dealers (www.somniorunning.com/about-the-shoes/dealer-locator/) can measure and set up a runner in 5 to 10 minutes. So, how do the shoes run? Think high-quality training shoes adapted to you.

“Adaptable system made the fitting better than any shoe I’ve used. Was able to adapt the shoe to my foot—just right on the cushioning— instead of my foot to the shoe. Same with stability: a little was built in, the rest was up to me. Performed as well as any of my recent shoes.”

MODERATE

Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 13.6 oz. (size 11); Women 11.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

ASICS Gel-Evolution 5

$120

The best of the ASICS motion-stabilizing shoes, the Gel-Evolution 5 has an unchanged dual-density Solyte midsole that provides good cushioning, heavy-duty stability, and durable, effective traction. The upper has received a bit of refining. The fit is improved by shaving off a few millimeters of PHF ankle foam and slightly extending the BioMorphic Fit panels to enhance the comfortable feel. Performance has been enhanced by a 2% reduction in the overall weight—not big numbers, but definitely a move in the right direction. The shoe feels better balanced thanks to an update in the Gel cushioning elements. Bottom line?

Runners who expect ASICS’ best IGS performance will get comfortable fit, stability, and cushioning from the Evolution 5.

“The shoe fit well. There are no pressure points and no loose or sloppy areas that allow excess movement. These shoes continue to maintain their soft pillowy feel when first putting them on. From heel-strike, to load, and through the push-off, I feel secure in this shoe.”

Recommended for: low- to medium–high-arched feet with moderate to maximum overpronation • Sizes: Men 7–13,14,15,16,17 (D,2E); 8–13,14,15,16,17 (4E); Women 6–13 (B,D) • Weight: Men 14.4 oz. (size 11); Women 11.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)

New Balance 1225

MAXIMUM

$140

The 1225 features small but important fit changes. The medial forefoot has improved metatarsal shaping and the top lace eyelets now cinch down at a more comfortable angle to improve security and work effectively with the N-lock system to provide a better volume fit. The DTS crashpad is upgraded to N-ergy and the TS2 variable-density sidewall has been replaced by Stabilicore, a thermoplastic component that reduces overpronation as well as weight. In fact, this shoe is almost 4% lighter, a big change in a maximum motion-stabilizing shoe. The ride is more dynamic now that the elements interact better with your foot motion. Runners looking for support and stability will be pleased with the responsive ride and quality feel of the 1225.

“I really love the fit; snug around the arch and ankle with plenty of toe space. Great cushioning. They’re bouncy and feel great! I felt plenty of stability, and they had good traction whether running on trails or pavement. Especially comfortable and well-fitting from the first run.”

Recommended for: low- to medium-arched feet with moderate to maximum overpronation • Sizes: Men 7–13,14,15,16 (B,D,2E,4E); Women 6–12,13 (AA,B,D) • Weight: Men 13.7 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Abzorb Strobel board

adidas adiZero Aegis

MAXIMUM

$110

The Aegis splits the difference between a racer and a trainer. Stability and running efficiency have been improved with a new very low-profile midsole. The upper is a thin airmesh with synthetic overlays providing support. The tongue is open only on the lateral side, with a webbing loop at the top of the medial side and an elastic band inside to secure the foot; the logo stripes provide additional support. The very low-profile midsole has a particularly responsive feel to it, and the ForMotion cassette and flat contour of the sole make for a noticeably smooth transition. Consider easing into the Aegis with shorter, periodic runs. The improved fitness and efficiency that develop as your muscles adapt make this small (and temporary) accommodation worthwhile. Its fit, light weight, and ride earned the adidas adiZero Aegis top honors as our best shoe in the Performance category.

BEST SHOE Performance FA L

L 2009

“Great fit, roomy toe box, snug heel. Fairly neutral feeling...no wobble, good stability for something so light. Durable, no observable signs of wear at 75–100 miles. These are fast, light, awesome.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation, for faster-paced running • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 10.3 oz. (size 11); Women 9.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted v | Running Network 2009 Fall Shoe Review www.morunandtri.com

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PERFORMANCE

Brooks Launch

$90

The Launch is Brooks’ new speed shoe and that’s clear right from the get-go. A thin, light airmesh is particularly well vented in the forefoot. The midsole is BioMoGo with Hydroflow in the heel and offers a nicely cushioned, flexible ride. For the über-efficient runner, the low-profile Launch may be used as a cushy daily trainer. Whether you race or train in it, nearly all neutral-footed runners will recognize its fast feeling. The outersole is durable HPR, Brooks’ carbon rubber formulation, with enough blown rubber in the forefoot to offer a bit more cushioning than is typical in a speed shoe. Runners looking for a fast, versatile, neutral shoe should consider the Launch.

“Great shoes! I like them light, and these were light and well cushioned. They are perfect for the track or tempo runs. I wore them for a half marathon and plan on using them for long races.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation, for faster-paced running • Sizes: Men 8–13,14,15; Women 6–11,12 • Weight: Men 10.2 oz. (size 11); Women 8.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S257 Strobel board

Brooks Ravenna

$100

The Ravenna is a new shoe from Brooks, but many will see a strong resemblance to its grandfather, the Axiom. The upper is airmesh with sparse overlays. A pair of elasticized eyelets across the instep improve the shoe’s ability to move as the foot moves. The interior has a smooth, comfortable feel. The BioMoGo midsole has a low but not a super-low profile, and features a small but effective second-density through the arch to provide support. True to its heritage, the Ravenna is stable, responsive, and light. Though not designed as a racer, we think it can be an excellent choice for longer races and is definitely suited to faster training. Many runners will find that it meets their daily running needs.

“Fit well, close and tightly around the middle of my foot (which I prefer). Well cushioned with decent stability, pretty light for this much shoe. Versatile enough for daily training even speedwork, like it says on the heel: a go-to shoe.”

Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation, for faster-paced running and everyday training • Sizes: Men 8–13,14,15; Women 6–12 • Weight: Men 11.3 oz. (size 11); Women 9.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S257 Strobel board

Mizuno Wave Precision 10

$95

When updating the award-winning Precision 9, the Precision 10 kept what worked in the mid- and outersole, while improving comfort and support up top. Retained are the plush interior of the heel and tongue. The airmesh is functionally the same, but the overlays have been consolidated, the Runbird logo is larger and takes on more supportive duties, and is now repositioned below the Dynamotion insert for a better fit. Down under, the midsole and outersole are indistinguishable from the Precision 9 and that’s a good thing, as it continues to provide a great blend of responsive cushioning and protection. The Precision 10 will satisfy runners looking for a durable, lightweight, neutral shoe, and Precision fans have an even better shoe to look forward to.

“With the roomy toe box, the cushion from heel to toe, and the flexible bee-hive (honeycomb), breathable fabric, these shoes kept my feet secure whether I was scrambling up a dirt hillside or pounding asphalt downhill. These have been my go-to shoes for any type of training.”

Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running • Sizes: Men 7–13,14; Women 6–11 • Weight: Men 11.4 oz. (size 11); Women 9.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Newton Sir/Lady Isaac

$149

With the new Sir and Lady Isaac, Newton Running broadens the scope of its shoes by making the technology originally developed for forefoot strikers now available to heel strikers. This was done by modifying the Action/Reaction membrane so that it’s a little sturdier to accommodate the increased impact of heel strikers, and tapering the shape of the forefoot actuators just a bit.

Carbon rubber has solved the durability issues of the forefoot outersole seen in previous models. The upper features the quality, stretchy airmesh used in other Newton shoes, with good support provided via the well-placed overlays. This has added a little weight, though they are still among the lightest training shoes available. The midsole is well cushioned EVA shaped to encourage rolling onto the toes for take-off. Now heel strikers have a tool to improve their gait’s efficiency. (Men’s pictured.)

“Very comfortable fit, good room in the toes. Light shoe, but I wouldn’t say light like a racer. At first, I didn’t particularly enjoy running in this shoe, but the more I ran in it, the more I liked it and got used to the feel/ride of the shoe. Sometimes while running I felt as if the shoe helped with a quick turnover. Made me feel faster and as if I was helped being ‘moved along’ or ‘propelled forward.’ ” Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running • Sizes: Men 6–13,14,15; Women 5–11 • Weight: Men 11.3 oz. (size 11); Women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

BEST NEW SHOE FALL 2009

Nike Lunar Glide

$100

This may be Nike’s most versatile shoe yet. The key to the Lunar shoes is the very resilient Lunar Lite foam which requires supportive containment in a firm Phylite shell. The new idea? Reshape the shell and the foam to work with the biomechanics of the foot. Basically, the firmer shell is thicker on the medial side to curb overpronation, while the inlay is thicker on the lateral side to cushion heelstrike and allow for lateral release. The upper is plush, breathable mesh with a saddle of Flywire and a premolded, external heel counter. The two-part midsole works for all runners whether they overpronate or not. Its flexibility and weight make the shoe ideal for faster running, but its stability and cushioning make it great for high mileage. Its resourceful approach, use of materials, adaptability, and reasonable price earned the Lunar Glide our Best New Shoe award.

“Super comfortable; snug fit; very smooth ride. Don’t ‘sink’ into cushion; good balance between feel of road and cushioning. Not crazy about how they pick up gravel: on one run 7 pieces got stuck in the grooves. Couldn’t really feel them through the cushion, though.”

Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation, for faster-paced running and everyday training • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 11.7 oz. (size 11); Women 9.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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www.usatf.org/events OCTOBER-DECEMBER 2009

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Area Athletes Excel at National Junior Olympic Championships Over 6,500 athletes from around the country qualified and participated in the 2009 USATF National Junior Olympic Track & Field Championships held in Greensboro, North Carolina July 28 August 2.

Carlie Queen (picture left) from Pleasant Hill, MO captured two national titles in the Bantam Girls division. She won the High Jump with a leap of 4 feet 7 inches and the Triathlon with 1084 points. Earning silver medals a silver medal was World Youth team member Erica Brand in the Discus. Bronze medals for third place were captured by Carlie Queen Jordan Birch (Midget Boys Pentathlon), Bethany Buell (Young Women Pole Vault), and Erin Atkinson (Young Women Hammer Throw).

Below are all of the athletes from Missouri and Kansas who finished in the top 8 in their event. Complete results can be found at www.usatf.org/events.

Bantam Girls High Jump 1. Queen, Carlie Triathlon 1. Queen, Carlie Midget Girls 80m Hurdles 8. Brown, Janique Midget Boys Javelin 8. Brooks, Dante Pentathlon 3. Birch, Jordan Youth Boys 800m 6. Barbour, Jackson Intermediate Girls 100m Hurdles 8. McDougald, Kasha Long Jump 7. McDougald, Kasha 3200m Relay 4. Kansas Flyers Intermediate Boys 3000m RW 7. Dandi, Santosh Young Women 3000m 5. Brosnan, Kristen Pole Vault 3. Buell, Bethany Discus 2. Brand, Erica Hammer 3. Atkinson, Erin 3200m Relay 4. Kansas Flyers Young Men 1500m 5. Martinez-Garcia, R. 2000m SC 7. Delmott, Asher Long Jump 4. Toombs, Christopher

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Missouri Valley Missouri Valley

4-07.00 1084

Ozark

13.40

Missouri Valley Missouri Valley

125-11 2367

Missouri Valley

2:05.59

Missouri Valley Missouri Valley Missouri Valley

14.90 18-02.50 9:54.22

Missouri Valley

19:28.80

Missouri Valley Ozark Missouri Valley Ozark Missouri Valley

10:59.01 12-01.50 141-10 151-07 9:37.83

Missouri Valley Missouri Valley Missouri Valley

4:03.78 6:29.77 23-03.25

MISSOURI RUNNER AND TRIATHLETE

Clockwise (from top left) Jordan Birch, Roberto Martinez-Garcia Christopher Toombs, Kasha McDougald, Erica Brand

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Masters Athletes Shine at USA Masters Championships in Wisconsin Thirty five athletes from Missouri and Kansas where among over 900 athletes who competed at the 2009 USA Masters Outdoor Track & Field Championships in Oshkosh, Wisconsin July 9-12.

Earning national titles in their age divisions were: Myrle Mensey of St. Louis, MO (M60 Shot Put, Discus, Hammer Throw, Weight Throw), Debbie Stiles of St. Louis, MO (W60 400m), Phillip Brusca of Maryland Hgts., MO (M80 Shot Put, Discus, Hammer Throw) Lowell Bonifield of Columbia, MO (M75 80m Hurdles, 300m Hurdles), Jerry Smatt of Warsaw, MO (10,000m) Robert Lida of Wichita, KS (M70 100m, 200m, 400m), Richard Cochran of Lake St. Louis, MO (M70 Discus), Wally Brawner of Tonganoxie, KS (M70 2000m Steeplechase), Larry Rodenbeck of West Plains, MO (M60 Triple Jump), Troy Dietz of Columbia, MO (M45 Javelin), Shawn Dolezilek (M35 Long Jump, Javelin), and Roger Hawkins of Rayown, MO (M30 High Jump, Long Jump, Pentathlon). Complete results and photo coverage of the championships can be found online at www.usatf.org/events.

100m M35 5.

M70 1.

M75 4.

W60 3.

200m M30 5.

M35 5.

M70 1.

M75 3.

M75 4.

400m M35 7.

M70 1.

W60 1.

1,500m M45 8.

M55 8.

M75 2.

5,000m M45 2.

M55 7.

M70 3.

Dolezilek, Shawn Lida, Robert Schewe, Vern Stiles, Debbie

Topeka, KS Wichita, KS Lake St Louis, MO St. Louis, MO

11.98 13.58 17.30 17.27

Hawkins, Roger Dolezilek, Shawn Lida, Robert Bonifield, Lowell Schewe, Vern Lake

Rayown, MO Topeka, KS Wichita, KS Columbia, MO St Louis, MO

23.30 28.03 28.40 33.28 40.52

Dolezilek, Shawn Lida, Robert Stiles, Debbie

Topeka, KS Wichita, KS St. Louis, MO

56.46 1:07.76 1:25.00

Miller, Kevin Daley, Steve Smartt, Jerry

Olathe, KS Roeland Park, MO Warsaw, MO

4:23.77 5:09.83 7:01.52

Miller, Kevin Dickey, John Brawner, Wally

Olathe, KS Brentwood, MO Tonganoxie, KS

16:46.29 22:19.17 23:08.91

www.morunandtri.com

10,000m M75 1. Smartt, Jerry 80m Hurdles M75 1. Bonifield, Lowell 100m Hurdles M50 4. Anton, Eugene M55 5. Boehr, Douglas 6. Snodgrass, Ernie 300m Hurdles M75 1. Bonifield, Lowell 400m Hurdles M55 5. Boehr, Douglas 6. Snodgrass, Ernie 2000m Steeplechase M70 1. Brawner, Wally 3000m Steeplechase M50 2. Terry, Steven High Jump M30 1. Hawkins, Roger M50 3. Foley, Thomas M65 3. Rheams, Larry Long Jump M30 1. Hawkins, Roger M35 1. Dolezilek, Shawn Triple Jump M35 2. Dolezilek, Shawn M50 7. Terry, Steven M55 5. Weigel, Maure M60 1. Rodenbeck, Larry M65 2. Rheams, Larry Shot Put M50 9. Goudge, Ted M80 1. Brusca, Phillip W60 1. Mensey, Myrle Discus Throw M40 7. Hammock, Gary M50 6. Goudge, Ted M60 14. Kready, John M65 3. Rheams, Larry M70 1. Cochran, Richard M80 1. Brusca, Phillip W60 1. Mensey, Myrle Javelin Throw M35 1. Dolezilek, Shawn M45 1. Dietz, Troy M50 13. Goudge, Ted M65 5. Domahidy, Steve M80 3. Brusca, Phillip W60 3. Mensey, Myrle Hammer Throw M40 4. Hammock, Gary M65 3. Rheams, Larry M80 1. Brusca, Phillip W60 1. Mensey, Myrle Weight Throw M50 5. Goudge, Ted M65 3. Rheams, Larry W60 1. Mensey, Myrle Pentathlon M30 1. Hawkins, Roger M35 2. Dolezilek, Shawn M50 10. Adams, John

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Warsaw, MO

56:45.55

Columbia, MO

16.85

St. Charles, MO Topeka, KS Creve Coeur, MO

15.96 19.65 22.09

Columbia, MO

58.38

Topeka, KS Creve Coeur, MO

1:15.81 1:26.23

Tonganoxie, KS

10:00.77

Lexington, MO

12:40.44

Rayown, MO Chesterfield, MO Eureka, MO

1.80m 1.60m 1.35m

Rayown, MO Topeka, KS

6.83m 6.34m

Topeka, KS Lexington, MO Salina, KS West Plains, MO Eureka, MO

11.86m 8.95m 9.26m 10.62m 9.13m

Maryville, MO 11.23m Maryland Hgts., MO 10.70m St. Louis, MO 10.34m Dixon, MO Maryville, MO Wichita, KS Eureka, MO Lake St. Louis, MO Maryland Hgts., MO St. Louis, MO

20.19m 38.50m 32.63m 42.15m 47.79m 26.78m 30.32m

Topeka, KS Columbia, MO Maryville, MO Chesterfield, MO Maryland Hgts., MO St. Louis, MO

33.08m 49.52m 35.61m 31.47m 23.62m 25.57m

Dixon, MO 21.27m Eureka, MO 33.84m Maryland Hgts., MO 27.16m St. Louis, MO 37.72m Maryville, MO Eureka, MO St. Louis, MO

13.24m 13.82m 15.73m

Rayown, MO Topeka, KS Blue Spings, MO

2786 pts.

2335 pts.

2238 pts.

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COFFEE WITH THE COACH

REST AND RECOVERY

By Mike Arenberg Rest and recovery are essential parts of training on different time scales: hours after workouts, days in each week, parts of each year. In this column we discuss recovery from hard workouts, rest days incorporated into hard training weeks, easy weeks after hard cycles and taking time off completely after longer periods of training.

It’s important to remember that we’re not talking about how to simply avoid injury, but also how to avoid illness. The body’s first response to being overstressed is a compromised immune system.

With illness comes days, or even weeks, off from training. The idea is to do what we can to be consistent with our training and limit the number of days off as a result of sickness or injury. I’ve said it in this space before: Pay attention to the details. Rest and recovery are extremely important details.

POST-WORKOUT RECOVERY The biggest issue in short-term recovery is nutrition, or “refueling.” But refuel with what? And how much? There are four areas of concern when talking about muscle recovery: (1) restoring fluids and electrolytes, (2) replenishing muscle glycogen stores, (3) reducing post-workout muscle soreness and (4) reducing immune system stress.

The replenishment of lost fluids and electrolytes is easily accomplished by drinking plenty of fluids that include the specific electrolytes you lost during exercise. This task can be eased a bit by adequate fluid consumption during exercise. Replacing the calories you’ve burned takes more effort. Immediately after an intense workout, when glycogen stores are depleted, production of the enzymes that convert glucose into glycogen is increased, offering an ideal opportunity to replenish fuel supply. The enzyme levels only remain elevated for about 30–45 minutes, and while they’re elevated the rate of glycogen storage can be up to 300% greater than the storage rates several hours later. This presents a narrow window through which to consume carbohydrates (eventually broken down to glucose) and pack them back into your depleted muscles to be used as fuel for the next workout.

The other primary concerns—post-workout muscle trauma and immune system stress—can also be addressed through nutrition. The amino acids from digested protein help rebuild muscle tissue trauma, as well as diminish the stress placed on the immune system. This is part of what makes both carbohydrate and protein (in a ratio of 3:1 to 5:1) part of the ideal post-workout feeding.

There are some well-designed exercise recovery products on the market that address each of these post-workout nutritional requirements. EnduroxR4 from Pacific Health Labs and Recoverite from Hammer Nutrition are among the best. An alternative to these state-of-the-art recovery products is low-fat chocolate milk which fortuitously provides about the right ratio of carbohydrate to protein (and tastes great).

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OTHER FORMS OF POST-WORKOUT RECOVERY I’m often asked, “What about following hard workouts with a hot tub or cold water bath? What about massage? Although it seems relaxing and therapeutic, a post-run hot tub or heating pad is definitely not recommended. After a long run or any tough workout, your joints and muscles are inflamed. If you put heat on them, the blood flow to those areas increases, which can make them even more inflamed. In addition, you may already be slightly dehydrated post-run, and the heat from the hot tub may dehydrate you even more. An ice bath reduces inflammation of tissues and joints, relieves soreness, and speeds up your recovery. The basis for an ice bath’s effects is not well understood, but it has been suggested that it: • reduces swelling and tissue breakdown • constricts blood vessels and flushes waste products, like lactic acid, out of the affected tissues • decreases metabolic activity and slows down physiological processes Then, with re-warming, the increased blood circulation improves the healing process. Although there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 59–62°F (actually not very icy) and immersion times of 5–10 minutes and sometimes up to 20.

MASSAGE To top athletes, and anyone else who exercises a lot or has put him- or herself through the rigors of a marathon or triathlon, a regular massage is considered almost essential. But in what way does it help? A Queens University research team has blown open the myth that massage after exercise improves circulation to the muscles and assists in the removal of lactic acid and other waste products. The belief that massages aid in the removal of lactic acid from muscle tissue is so pervasive it’s even listed on the Canadian Sports Massage Therapists website as one of the benefits of massage, despite there being no scientific research to back this up.

Some myths are hard to debunk. In 1997 Dr. Peter Tiidus stated the following in the Journal of Orthopedic and Sports Physical Therapy: There is currently little scientific evidence that manual massage has any significant impact on the short- or long-term recovery of muscle function following exercise or on the physiological factors associated with the recovery process. In addition, delayed onset muscle soreness may not be affected by massage.

Another top researcher on the topic of the myths of massage and muscle recovery is Dr. Michael Tschavovsky, a professor at Queens University in Ontario, Canada. In his study, Tschavovsky asked 12 healthy male subjects to perform isometric exercise while he measured blood flow and lactic acid build-up every 30 seconds and for 10 minutes after the exercise had finished. They compared

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these measurements to those taken during rest, when the subjects had massage and during “active recovery” such as gentle jogging.

They found that massage did not increase, but rather decreased, blood flow to the muscles and hindered, rather than improved, the removal of lactic acid compared to active recovery.

As a coach I don’t think I would recommend not getting a massage. No studies that assess recovery have found a detrimental effect of massage (some find no effect and others find a positive effect on things like force recovery and inflammation recovery).

Second, there may be other benefits of massage (it makes you feel better, and in the world of performance that counts for a psychological effect, I imagine).

REST DAYS There’s a great saying that reads, Optimal STRESS + optimal REST = optimal PROGRESS. Rest cannot be separated from the stress of training—they are equally important factors in the same equation. What constitutes rest for one person may not work for another. Failing to take adequate rest can result in overtraining, overuse injuries or illness. Only when you rest can your body repair that trauma that occurs during hard workouts. This postworkout muscle recovery period initiates the cellular changes that ultimately increase your fitness level. If you follow up a hard workout too soon with another hard workout, chances are your body will not have had a chance to recover from and adapt to the first workout. Rest is, therefore, required to absorb—and benefit from—a hard workout.

This explains the common hard-easy principles we read so much about. Rest is relative. A rest day for an elite runner in marathon training probably isn’t the same as a rest day for an average runner gutting out a 10K training plan. For the elite marathoner, who may normally run twice a day and 110+ miles a week, a rest day could be a 50-minute run at an easy pace. But for Joe or Jane 10K, who may normally run 30 miles a week, a rest day is more likely to be a day without any exercise or an easy 30minute run. However, German Silva, who won the 1994 and ’95 NYC marathons, rested by running an easy 3 miles, keeping his heart rate below 60 percent! If recovery time is insufficient you break down more than you build up.

Although daily mileage is one form of training stress, the intensity or the difficulty of certain challenging workouts is another way to gauge the amount of stress you place on your body. Older athletes might consider multiple rest days in between hard efforts as the older you get, the more time it takes to recover.

Elite athlete’s schedule M hard T easy W hard Th easy F hard Sa easy Su hard

Older athlete’s schedule M hard T easy W light Th hard F easy Sa easy Su hard

This concept of rest is particularly challenging for triathletes, who on most days are doing two workouts a day. This is especial-

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ly true if one is training for longer distance triathlons where the common practice is to do your long ride and long run back to back. One has to be careful about piling on too many hard workouts back to back. The use of a recovery product can be of great help in this situation.

RECOVERY CYCLES Many elite marathoners and triathletes use cycles of training that involve weeks of hard training followed by a week of easy training. There are many ways to approach this. Dr. Joe I. Vigil, U.S. Olympic distance coach, puts elite marathoners through hard weeks alternating with easy weeks and refers to these recovery weeks as “unloading” weeks. The idea is to load the athlete with a hard week of training with high volume, then follow that up with an unloading week with less volume. For an elite athlete, this may be running a week of 100–120 miles with a week of 70 miles. For the average marathoner running 60–70 miles as their loading week, an unload week would be in the 30–40 mile range. The triathletes I coach are loaded up for 2–3 weeks, followed with an unloading week.

RECOVERY PERIODS After a long training period, as you would carry out in training for a marathon or half to full Ironman, it’s a good idea to take a longer period and do nothing. Even if you’re training for many shorter-duration events, it’s still a good idea to take a break and reenergize your mind and body. Not simply a few days off but possibly even weeks! Women’s marathon world recordholder Paula Radcliffe takes a 2-week break after each marathon. That is 2 weeks with no running at all. Former world recordholder in the marathon, Paul Tergat, is also known to have taken off weeks after a marathon. I think it’s a good idea to take some time off and give the body and mind a much-needed break.

Rest and recovery are simple concepts and should be built into every training plan. It’s not just about scheduling rest days and breaks in your training, it’s also a matter of diet and rest. Experts agree there only two ways to combat physical or emotional stress: rest and diet. Training must not be something we just do; it must be a total lifestyle. Distance runners, triathletes and coaches who wisely balance well-planned training stresses with equally wellplanned rest or recovery will have a better chance of achieving their goals. ▲ — Coach Arenberg Coach Michael Arenberg has an M.B.S. in exercise physiology from the University of Colorado. He has been a competitive distance runner and triathlete for 39 years, completing 28 marathons and 15 Ironman triathlons, including 3 times qualifying for the Ironman World Championships. He has coached U.S. men’s and women’s Olympic Trial qualifiers in the marathon and 2 top-10 finishers in the U.S. Men’s Marathon Championships, as well as multiple Ironman World Championship qualifiers.

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

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Off the Wire …

2010 GO! St. Louis Marathon & Family Fitness Weekend Registration Now Open GO! St. Louis is a not-for-profit organization that specializes in presenting fitness events and programs. The big news is that registration is now open for the GO! St. Louis Marathon & Family Fitness Weekend. The 10th annual running of the events is set for April 10 and 11, 2010.

The event is Missouri’s largest competitive fitness event, featuring races for all ages and fitness levels. The event started in 2000 with 2,500 participants and increased to more than 18,000 in 2009. The GO! St. Louis Family Fitness Weekend features a marathon (26.2 miles), a half marathon (13.1 miles)—presented by National City (now part of PNC)–a marathon relay, a 5K run/walk (3.1 miles), the GO! St. Louis Read, Right and Run marathon–presented

by Centene Corporation–children’s fun runs and a mature mile.

“It’s truly empowering to see how the St. Louis community has embraced this event over the years, and as we celebrate our 10th

year, I expect the 2010 event to be a celebration of not only the organization’s longevity and success, but serve as a thank you to all of the participants who have helped us reach new heights,” said Nancy Lieberman, GO! St. Louis president. “Some of the special promotions, participant amenities and increased prize money rewards that will highlight the anniversary event were introduced to appeal to every type of athlete from the elite runner to the first-time registrant,” she continued.

New in 2010 will be a host of promotions and incentives that highlight and celebrate the 10th anniversary of GO! St. Louis. More than $20,000 in prize money will be offered exclusively for the 2010 event. Among the promotions leading up to the big weekend are special $100 registration bonuses for participants who register online for the marathon and half marathon, starting with the overall first registrant and continuing with the 1,000th, 2,000th,

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

To register for the GO! St. Louis Family Fitness Weekend, visit gostlouis.org For additional information, call 314-727-0800 or email info@gostlouis.org

"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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3,000th, 4,000th, 5,000th, 6,000th, 7,000th, 8,000th, 9,000th and concluding with the 10,000th person to register for the event.

In addition, prize money for the firstplace male and female finisher in every age category will be awarded $100 in both the marathon and half marathon race. The race features 13 age group categories, starting with age 19 and under and concluding with age 75 and over. Age group categories occur in five-year increments (20–24, 25–29, etc.).

For elite runners, a one-time additional $500 bonus will be awarded to the overall male and female winners in the marathon and half marathon race–if they establish a new course record. In last year’s marathon race, Zac Freudenburg established a new record at 2:23:57 and on the women’s side, Kansas runner Megan Earney set a new mark at 2:51:20.

Additional anniversary promotions will be announced during the months leading up to the event.

Participants are encouraged to register now to take advantage of the early sign-up incentives, including the opportunity to save on registration fees, getting their race bib personalized and securing their position in the 2010 field. Due to the increased popularity of the event, a registration participation cap has been reinstituted this year for the endurance races (marathon, half marathon and marathon relay). The race maximum has been set at 15,000 total endurance participants. The half marathon race, which is the organization’s most popular event, has grown to become one of the largest in the U.S. and sold out at 10,000 registrants last year.

All event registrants receive high-quality runner amenities, including a performance shirt, finisher’s medal and various other incentives.

Prices for the event range from $10 to $260 (4-person relay team). Registration fees increase as the event draws closer, so register by October 31, 2009 to get the best price. ▲

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