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Volume 9, Number 4 $2.95

2010 FALL SHOE REVIEW Training Teenage Runners

Hospital Hill Run Recap Emily Potter is victorious Photo by ASI photo

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Fort Atkinson, WI

MEDIA PARTNER www.usatf.org

PRSRT STD U.S. Postage PAID Permit # 50

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TABLE OF CONTENTS Volume 9 Number 4 September/October 2010

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Publisher’s Note By Larry Eder

Group Editor Christine Johnson christinej.ssm@gmail.com

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Potter, Muange Take First in 37th Annual Hospital Hill Run By Brian McQueary

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Phillips Named to ESPN The Magazine Academic All-American Second Team Off the Wire...

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2010 Fall Shoe Review By Cregg Weinmann

Founding Editor Gina Sokolich ginasok3@charter.net Managing Editor D. M. Strauss morunner@earthlink.net Group Publisher Larry Eder, Shooting Star Media, Inc. P.O. Box 67, Fort Atkinson, WI 53538 larry.eder@gmail.com 608.239.3785 Fax: 920.564.7298 Advertising Shooting Star Media, Inc. SSMadvert@gmail.com 608.239.3785

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Training Teenage Runners By Mike Arenberg

Design Richele Collins RicheleCollins1@verizon.net

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Nelson Runs Away with National All-Academic Honor Off the Wire...

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Marathon Sports Sold to Ghisallo Running Off the Wire..

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Get Ready for the Second Annual Sounds in Kansas City 5K By D. M. Strauss

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Cross Country Shoe Review By Cregg Weinmann

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Calendar

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Sisson Shines at IAAF World Junior Championships Compiled from USATF Reports

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Race Results

Copyeditor Marg Sumner Red Ink Editorial Services MargSumner@aol.com Contributors Larry Eder, Mike Arenberg, Brian McQueary, Cregg Weinmann, ASI Photo Special Projects Adam Johnson Eder atflistings@gmail.com Pre-Press / Printing W. D. Hoard & Sons Company Fort Atkinson, WI Missouri Runner and Triathlete is produced and published by Shooting Star Media, Inc., P.O. Box 67, Fort Atkinson, WI 53538. Publisher assumes no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher. Copyright ©2010 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced in any form without the written permission of the Publisher. www.morunandtri.com

Get your subscription to Missouri Runner and Triathlete. Complete the form belowand send with $12 for a one-year subscription or $19 for a two-year subscription (save $7) to: Subscriptions, P.O. Box 67 Fort Atkinson, WI 53538-0067 Name _________________________________________________________________________________________ Address ________________________________________________________________________________________ City, State, Zip __________________________________________________________________________________ Email __________________________________________________________________________________________ Phone _________________________________________________________________________________________

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Where you found us _____________________________________________________________________________

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PUBLISHER’S NOTE

Oh! What a Summer! What a summer we’ve had. Last issue, I drove from Ft. Atkinson, Wisconsin with my folks to St. Louis, where I was raised. Visited my old haunts on Lemp Avenue, my grandmother’s house on Duke Street (off Gravois) and, of course, Hodack’s for fried chicken and Ted Drewes for the best frozen custard in the world. After dropping my folks and aunt off at a casino, I drove to Kansas City to watch the Hospital Hill Run. There, I met Matt Rubel, chair of Collective Brands, the company that owns Saucony, one of the top performance running footwear companies in the country. Matt’s company supports the Hospital Hill Run, one of the toughest and most historic half marathons in the country. I hung out all day there (you saw my piece on runblogrun.com or in the last issue). Beth Salinger, the race director, does one heck of a job, and the 5K, 10K, half marathon finishers are treated well. Driving back from KC, I went through Columbia, home of shot putter Christian Cantwell. Cantwell had just thrown the farthest throw in the world, and would increase that distance to 73 feet 6½ inches (22.41m) at the Nike Pre Classic. In late August, Mike Rodgers, another Show Me State alum, would anchor the fastest 4x100 meter of the year, to 37.53, with Tyson Gay and Wallace Spearmon on the team. Mike would also beat Christophe Lemaitre, the European champion, over 100 meters. Finally, I want to wish our best to Jerry Kokesh, who sold his running store, Marathon Sports, recently. Way back in the summer of 1980, I ran one of Jerry’s 5-milers, out in Chesterfield (fifth place, 27:05), as I was preparing for my senior season of cross country at Santa Clara University. Jerry was very kind to me then, and like most Missourians, has been kind to us since. See you on the roads! Regards,

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

To find a dealer near you, call:

800-253-7463 or go to:

newbalance .com

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

P.S. Sorry for the confusion. We changed the schedule for MO Runner to Sept/Oct, cutting out August. Our next issue is Nov/Dec 2010. Our 2011 schedule will be Jan–March 2011, April–June 2011, July/Aug 2011, Sept/Oct 2011, Nov/Dec 2011.

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Potter, Muange Take First in 37th Annual Hospital Hill Run

By Brian McQueary Emily Potter is no stranger to facing challenges. A native of South Pines, Indiana, Potter posts an unusual resume for an elite athlete. She races for the Army World Class Athlete Program, a group organized to aid elite athletes who choose to serve their country reach their athletic potential. It allows the athletes in the program to train full-time in their respective sport. Being talented enough to compete while in the military puts her in a small group of runners, but distance running was not what got Potter into the program. She first entered the program in 2006 to compete in the modern pentathlon. Fortunately, she found her way back to running exclusively and has built an impressive list of accomplishments. An Olympic Trials qualifier in the marathon with a personal best of 2:46 puts her firmly in the “elite” category of distance runners. However, her duties to the military recently put a strain on her training. “I was in Kuwait for a time and just got back last spring,” Potter said. “I had just two races, and only one half-marathon, so far.” The rust was of little concern as Potter crossed the finish line in 1 hour, 22 minutes, 24 seconds for what she felt was a comfortable victory. “The course was different, very challenging but I liked it,” Potter said. “With all the races starting at the same time, it was hard to find other competitors to race. To find a reason for that extra gear outside of the comfort zone.” Finding herself without challengers by the 5-mile mark had Potter working to find motivation for the race. Potter said, “I didn’t focus on time, instead I kept thinking, ‘Focus on each segment’ to break the race up and keep my mind fresh and on racing.” She also had a little

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extra motivation pushing her for the win. “My coach ran this race and several Army athletes are here today,” Potter said. “I wanted the win and I’m glad to do them all proud.” Following Potter was Kayte Tranel, 27, of Lincoln, Nebraska, who finished in 1:23:18. Rounding out the top three was Connie Abbott, 24, of Kansas City, Kansas. The men’s winner was Stephen Muange of Las Cruces, New Mexico, who finished in 1:04:50. “I was second in 2009 and am pleased to win this year,” Muange said. “I like this course, the rolling hills, and wanted to come back and try for the win.” Muange, who spent most of the race testing a pack of opposing racers, finally found an opportunity to challenge for the win in the waning miles. “I waited until mile 10 before making a serious push,” Muange said. “I knew my opponents were fit and I tried to push the final miles when they didn’t feel good. I do that in workouts so I know my speed is good.” That confidence was the deciding factor in a race that was close all the way to the line as Muange held a 20-second lead over secondplace finisher, George Towett of Rockmart, Georgia. The duo was joined by James Kirwa of Kenya, who took third in 1:07:30. In addition to the half marathon, the Hospital Run also featured a 10K and a 5K sponsored by the UMKC School of Medicine. Men’s 10K winner, Robert Schmidt of Overland Park, Kansas, was competing for the first time in a race that takes place right across the border from his hometown. “I’m usually doing marathon training and the race never fits into my schedule,” Schmidt said. “But I know the race’s reputation and I think that helped me today.” Schmidt, who won in a time of 36:26, was well aware of the hills on this course and that played a major role in his race strategy. “I

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knew it was tough to run fast, so I just didn’t worry about time,” Schmidt said. “Instead, I concentrated on conserving energy on the uphills and moving when I knew there was some flat ground.” This strategy paid off as Schmidt was able to pull away, but he didn’t breathe easy. “I knew there were people behind me, so I kept myself motivated by passing 5K runners,” said Schmidt. That motivational push may have been the difference between first and second as Brian Rose of Shawnee, Kansas was lurking, finishing second in a time of 36:43. Third place was Sam Lutz of Overland Park in 37:11. On the women’s side, the 10K came down to the wire as two Shawnee natives battled for the win. Christine Nelson edged Lisa Imgrund by one second, 42:12 to 42:13. Third place was not far behind, as that honor went to Brook Harris of Dickens, Nebraska. Harris finished with a time of 42:35. In the men’s 5K three runners went under 16 minutes. Derek Tate of Shawnee Mission, Kansas took home top honors in 15:17.93. Tate was followed by Daniel Craig of Gypsum, Kansas, who finished second in a time of 15:27.59. Third place went to Tim Testa of Junction City, Kansas, in 15:40.58. The women’s 5K was won by Ashley Scott of St. Clair. Scott easily outpaced her nearest competitor by a minute and a half, winning in a time of 18:00.50. Second place was Jennifer Robertson of Kansas City finishing with a time of 19:30.17. Third place was Denise Hodge, also of Kansas City, finishing in 19:43.92. L

Photos by ASI Photo www.morunandtri.com

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Off the Wire...

Phillips Named to ESPN The Magazine Academic All-America Second Team

Photo Courtesy of Missouri State University SPRINGFIELD – Missouri State University sophomore Terry Phillips has been named to the 2009–10 ESPN The Magazine Academic All-America® Women’s Track & Field and Cross Country Second Team, as chosen by the College Sports Information Directors of America. The Kansas City native advanced to the national ballot after earning ESPN The Magazine Academic All-District VII First Team honors announced June 4. Phillips flourished in all seasons for the Bears, becoming the MVC champion in both cross country and the indoor 3000 meter run. Phillips’ 9:35.40 time to win the 3000 meter run was a personal best and established her as the event’s third all-time performer at MSU. Phillips collected event wins at the Iowa State Classic (3000m) and the Eastern Illinois University Mega Meet (3000m and mile) before missing the outdoor season with an injury. During the cross country season, Phillips was one of the top athletes in the Midwest. After winning the MVC crown, Phillips com-

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peted in the NCAA Midwest Regional where she placed 18th in the field of 173, earning her All-Midwest Region distinction. Phillips was equally successful in the classroom. She was one of 10 student-athletes to receive the MVC State Farm Good Neighbor Award (fall season), was named to the USTFCCCA All-Academic Team and was an MVC Scholar-Athlete for the second straight year. Phillips’ perfect 4.0 GPA in Chemistry/Biochemistry led the cross country Bears to a 3.81 team GPA, which ranked second in the nation among all cross country programs. “We are really proud of Terry,” head cross country coach Greg Hipp said. “She excelled on the field and in the classroom and her hard work has paid off. We are lucky to have her on our team.” To be eligible for Academic All-America® consideration, a student-athlete must be a varsity starter or key reserve, maintain a cumulative GPA of 3.30 on a scale of 4.00, have reached sophomore athletic and academic standings at his/her current institution and be nominated by his/her sports information director. L

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BIG SUR S INTERNA INTERNATIONAL ATIONAL MARATHON M EVENTS

Runner’s World W magazine picked Big B Sur as one of the top three marathons in the councountry...as try as welll as the “Best Destination n Marathon” Bart Yasso said, “If we were told that we could run only one marathon in our lifetime, Big Sur would have to be it.” Events include: Marathon Boston 2 Big Sur Marathon Relay 21, 10.6 and 9-Milers 5K 3k kid’s run

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Get down & dirty... Roll around in the mud... mud... Be a team! Come for th the he run...stay and play by b the Bay! Big Sur’s S Mud Run is held the e last Saturday approximate in March M and offers an app proximate sixmile course with hills, sand, water, obstaobstacles,, walls, drill sargeants and an nd four mud pits.

through A scenic, gently g rolling course thro ough historic dow downtown wntown Monterey, alon along ng Stein Stein-beck’s Can Cannery nnery Row, and next to the scenic 3DFLÀF *URYH VKRUHOLQH 3DFLÀF *UR RYH VKRUHOLQH Events inclu include ude the Run Forrest Run n 5K and JUST RUN! Just Kids K 3K on Saturday, November Nov vember 13th with the Half Ha alf Marathon on Sunday y the 14th. A 2-day He Health ealth & Fitness Expo, tag g timing, a XQLTXH ÀQLVKHU·V PHGDOOLRQ DQG $6,&6 WHFKQLXQLTXH ÀQLVVKHU·V PHGDOOLRQ DQG $66,&6 WHFKQLcal fabric participant p shirt.

The Mud Run includes: In Individual ndividual & 5-person tea team am categories Military M & student discou discounts unts 3DUWLFLSDQW VKLUW ÀQLVKH 3DUWLFLSDQW VKLUW ÀQLVKHU·V PHGDOOLRQ 3 HU·V PHGDOOLRQ 2XWGRRU VKRZHUV DW WKH 2XWGRRU VKRZHUV DW WKH ÀQLVK 2 ÀQLVK Wave W starts Tag T timing

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Š2010 New Balance Athletic Shoe, Inc.

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The 759 was designed for the body in motion, unleashing your inner animal. So lace up a pair, scope out your target and let your spirit run wild.

James Carney, Team New Balance

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newbalance.com

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ach season, the overall direction of the footwear industry is revealed in trends. For more than four years, we’ve reported that companies have been lightening up many of their shoes and this continues. The growing influence of minimalism and “barefoot� running, in conjunction with improved technologies and formulations of components and refined design, has resulted in more shoes with less structure, lighter weight, and fewer motion-controlling features. Our racing shoe reviews have always looked at shoes that feature the least amount of support, weight, or inihibiting features, but this trend extends deeper than ever into the training shoe category. A number of high-mileage shoes have also benefitted from this trend, slimming down without compromising their protective cushioning. And there is a shrinking but significant offering of heavier models that cater to runners who need extra cushioning or even more significant structure to counteract overpronation.

Geometry is another significant trend in the design of running shoes. Attention is being focused on more critical midsole shaping, the flare (depth and shape) of flex grooves, the size and positioning of crashpads, and the ratio between heel and forefoot heights. Along with these considerations, designers and development teams are carefully considering the material of each of these elements, appraising their rebound and dampening effects, in addition to their durability and comfort. The results of this focus on geometry can be seen in two types of offerings: highly engineered models and spare, simplified designs. These two trends are refining the way that running shoes perform when you take them out on a run, making it easier than ever to find a shoe perfectly suited to your biomechanical and situational needs. —Cregg Weinmann, Running Network Footwear Reviewer

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# ! # = " #

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In the spring of 1991, it was my great good fortune to meet Emil Zatopek, winner of three Golds at the 1952 Olympics (5000m, 10,000m, marathon) and two medals in 1948 (Gold in the 10,000m and Silver in the 5000m). I was in awe.

American Track & Field www.american-trackandfield.com

After Emil served as our honorary assistant coach at the Ed Adams Invitational in Salinas, my coaching partner Joe Mangan and I drove him to Carmel, California so he could see the beauty of Big Sur. During the drive, there was a twinkle in his eyes as he told us about his friendly rivalry with Alain Mimoun, who finished second to him in numerous European and Olympic championships. It wasn’t until 1956, when Emil had injured himself training for the marathon, that Mimoun was victorious over Emil, and then he waited at the finish line as Zatopek finished an honorable sixth place. When I asked Emil how he got started running, he told me that he had needed a new pair of boots and that was the prize for winning a local 5K race. So in the cold winter of 1944, Zatopek ran his first race, won, and was given a new pair of boots—a necessary item in the cold, snowy winter in occupied Czechoslovakia. The right footwear is a necessary item for all runners, no matter what their level. At the Running Network LLC, we’re committed to making that search easier for you with this 2010 Fall Shoe Review. You don’t have to win a race to get a great shoe—you simply need to visit your local running specialty store and try on a variety of shoes until you find the perfect one for you. Best wishes!

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

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

AWARD WINNERS

BEST SHOE Neutral

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BEST SHOE Performance

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BEST SHOE Motion Stabilizing

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This 2010 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.

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BEST NEW SHOE FALL 2010

BEST RENOVATION FALL 2010

BEST VALUE FALL 2010

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Copyright Š 2010 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC.

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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.

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Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com Running Journal & Racing South www.running.net RunMinnesota www.runmdra.org RunOhio www.runohio.com 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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To runners, “Bostonâ€? means the Boston Marathon; the adiZero Boston also takes its name from that race. Taking a page from the minimalist’s design book, it nestles into the adiZero line, the pure performance range of adidas running. The upper is a thin, open mesh with an internal framework of soft, synthetic suede supports and external overlays at heel and toe. A thin layer of foam at the ankle collar and in the tongue only where the laces tie provides just enough padding to secure the shoe comfortably without adding unnecessary weight. The midsole is a resilient chunk of EVA with a surprisingly low-profile feel. The heel is a combination of the effective ForMotion cassette and a substantial crashpad to manage the touchdown. It’s mated to a forefoot of flexible adiPrene+. The result is an effective performance shoe that withstands the demands of high-mileage training. “Well cushioned, even for daily training. Not bad in the weight department; light enough for faster running. I’ve been very pleased with the performance.â€? Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 11.5 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, adiPrene Strobel board (heel)

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The original Summon was a yeoman-like neutral shoe that generated a rather neutral response. The Summon 2 looks to change that with some upgrades and a price reduction. The upper uses a more open mesh—an improvement, to be sure—though it’s just a bit spare on the ankle collar foam. The fit is secure and overlays are well-placed; in fact, the medial side is shored up, especially at the first metatarsal head, though the tradeoff is that it’s not very bunion-friendly. The midsole is the new BioS-257, Brooks’ reliable foam made eco-friendly without compromising performance. In fact, it’s more responsive than the original formulation. The contouring of the foam gives the shoe a much-improved transition through the footstrike and a lower profile appearance. Runners looking for a lightweight, neutral, high-mileage shoe may be well-served by the Summon, honored as our Best Value.

BEST VALUE FALL 2010

“Fit well with good support. Very good cushioning, nice responsive toe-off. Pretty light for a high mileage trainer, though a bit heavy for a performance shoe. A good running shoe, plain and simple.â€? Updates the Summon • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 6–12 • Weight: Men 11.6 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, BioS-257 Strobel board

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The Blade-Light advances the concept behind the UltraNatural Run series, but with a little more heft. Surprisingly lightweight, its appearance may cause concern about handling heavy mileage, but its performance confirms that it can take just about whatever you’re willing to throw at it. It’s very neutral—there’s no extra support in the shoe—and it provides plenty of cushion and great flexibility. The upper features a supportive saddle that keeps the foot centered over the midsole, which is a generous slab of molded EVA that has excellent flexibility. The outersole is minimal (largely exposed EVA) but with carbon rubber in the highwear areas and a forefoot insert of blown rubber and Superfoam assisting the toe-off. What you get is much more than you see at first look—so much so, that the Blade-Light earned honors as our Best New Shoe.

BEST NEW SHOE FALL 2010

“These worked great for me, no matter what kind of running, but especially fast running.â€? Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 10.5 oz. (size 11); Women 8.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Superfoam Strobel board

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The Precision has had a faithful audience through 10 updates and the Precision 11 may be the best yet. The upper is lightweight and the open mesh breathes well. The newly designed eyestay connects to three separate internal straps to cinch the upper where it needs to conform to the foot. A soft, sueded liner wraps the ankle and instep and an Ortholite innersole adds cushioning and comfort. The midsole is AP+, providing a much-improved ride to the shoe that’s further enhanced by an articulated version of the Wave Plate, a re-beveling of the heel, and an additional deflection zone in the midfoot to accommodate a variety of footstrikes and gaits. The outersole has more flex grooves to improve flexibility while maintaining durability in the high-wear areas thanks to the carbon rubber. The performance is perfect for fast running—tempo, speedwork, even some long races—yet durable enough for day-to-day use for the biomechanically efficient, earning it honors as our Best Renovation.

BEST RENOVATION FALL 2010

“They fit snug mid-foot and have ample toe room. They feel comfortable and have good cushioning for their light weight.â€? Updates the Wave Precision 10 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 6–11 • Weight: Men 11.0 oz. (size 11); Women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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The New Balance approach to updates has always been conservative. The overall changes to the 759 appear minor when looked at individually, but in combination, they’re enough to nudge the shoe into the Performance range. The consistent execution, fit, and ride have been little altered, but each of these areas benefits from the industry-wide trend of trimming weight from a shoe wherever it reasonably can. The upper is a wide open mesh outer layer with a fine mesh lining. The overlays have been redesigned, cleverly anchoring the foot to the midsole in a few strategic places while freeing it in the forefoot, providing support while saving weight. The midsole is still ACTEVA Lite with the same basic N-ERGY set-up in the heel, though minor alterations to the components do improve the transition. The outersole is a bit more flexible and maintains the blown rubber forefoot/carbon rubber heel that has worked well in this series. Runners will find the 759 to be a consistent and protective highmileage trainer, which happens to weigh less than one might expect. “I liked the shoe and the neutral colors. I noticed that NB did not use the ‘crinkly’ laces that tend to stay tied so well. The upper materials are very breathable to help keep my feet dry and cool. They wore well, but the cushioning was about average.â€? Updates the 758 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D,2E,4E); Women 6–12,13 (2A,B,D) • Weight: Men 11.7 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, polyurethane Strobel board

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The Pegasus has been updated more than twice as many times as the next-longest model series in this review. That’s a lot of work poured into a shoe that continues to reflect the best in materials and know-how. The biggest story of #27 is its weight: It’s almost 5% lighter than last season. The light weight, however, doesn’t undermine its ability to handle the mileage demanded by serious runners. The upper features a routine airmesh with an effective saddle design that secures the midfoot and lines up the foot over the midsole. The midsole features Cushlon for the first time (replacing the stalwart Phylon). Although there’s a bump in price, it matches the bump in value. The outersole—waffle-fill in the forefoot and BRS 1000 in the heel—has excellent durability with traction to match. The sum of these parts adds up to one of the best versions yet of the Pegasus. “They seemed a little snug [on] the first few runs, but I think now I would say they are supportive. The shoes have a lightweight bounce to them. Very impressed with these shoes—good durability, fit, and cushion.â€? Updates the Pegasus+ 26 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 11.8 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

%7'21: 42 4-( -18%4%

BEST SHOE Performance Fa ll 2 0 1 0

The Kinvara is the most innovative shoe Saucony has produced this year, and it may well influence its line for some time to come. The philosophy of “less is moreâ€? is on full display here. The upper is a gossamer-like, fine mesh over an open mesh liner; the combination is both protective and breathable. Instead of a full ankle collar, twin ovals of memory foam guard each side of the Achilles tendon and provide both secure fit and comfort. The midsole is a new EVA compound with more rubber for increased resilience. An insert of ProGrid Lite in the heel smoothes the touch-down and a tweak to the heel/forefoot ratios— lowering the heel a bit with a generous forefoot—actually improves the overall cushioning as well as provides a more natural biomechanical position. Its combination of innovations and its feather-like weight earned the Kinvara honors as our Best Shoe in the Performance category. “Nice, secure fit. No slipping in heel even though it has little structure. Light as a feather, surprising how well they work for daily training. Any reservations I may have had about how light they were have been dispelled by their performance on the road.â€? Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 4–13,14,15,16,17; Women 5–12 • Weight: Men 7.7 oz. (size 11); Women 6.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

$226 !/64% %1)

Its light weight places the Ultra Kane squarely in the Performance category, but make no mistake about it: This is a full-featured motion stabilizing shoe. The upper takes a cue from their racer, the Ultra Speed, using compression fabric for a skin-tight fit that flexes just enough to give support while still allowing the foot to move. The midsole is a beefed-up layer of full-length Zbound over a high-quality EVA. These dual-density inserts sit on top of each other separated by a carbon shank and work as a unit to stabilize overpronation. The outersole—carbon rubber in the high-wear areas with blown rubber in the lateral forefoot— is segmented and pared back to save weight, while providing traction, flexibility, and comfort. Overall, the Ultra Kane brings stability, cushioning, and performance to runners and triathletes serious about their run. “Very snug, comfortable, and supportive. Pretty doggone light, especially for the stability and support. Great shoe, I have to say. No real drawbacks for me.â€? Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–14,15,16; Women 6–11 • Weight: Men 10.7 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

)/ 707/75

The Cumulus fills an important role in ASICS’ impressive line of neutral shoes and Round 12 provides the expected quality and cushioning. A larger heel Gel component increases resiliency, and minor changes to the midsole sculpting and outersole adjustments add stability while refining the transition from heelstrike to toe-off. The ride is much the same as before, just more dialed in. The upper is a nice, open mesh and employs HF-welded supports in the open areas and the logo stripes extend back toward the top of the heel. Other overlays have been reduced or eliminated in areas that are now better supported by the alternate methods. The height of the ankle collar has been lowered to reduce possible irritation but the remaining memory foam conforms well. The interior has a plusher feel and forefoot cushioning has been upgraded by changing the 3â „4-length Solyte Strobel board to full-length. These modifications and additions result in a better shoe, which is welcome news to Cumulus fans. “Very secure fit, with plenty of padding—maybe more than needed. These have been reliably well-cushioned since the beginning, and I appreciate the ride they provide. They are a bit heavy, but that trade-off seems necessary for the cushioning.â€? Updates the Gel-Cumulus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15 (D), 7–13,14,15 (2E,4E); Women 5–13 (2A,B), 6–13 (D) • Weight: Men 13.5 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board

)/ -0&75

BEST SHOE Neutral

FA L L 2 0 1 0

The flagship of ASICS’ neutral shoes isn’t what it used to be—it’s better. A men’s size 11 is 5% lighter than last year, the biggest weight loss (0.9 ounces!) among the slimmed-down mid-weight shoes in this review. The upper has retained the stretchy mesh, Biomorphic Fit panels, and asymmetrical lacing, but the individual eyelets have been separated into what ASICS calls Discrete Eyelet Construction to conform to the contours of the foot, improving the fit. The memory foam in the ankle collar has been upgraded in quality and the collar height is lower to reduce the possibility of irritation. The midline flex grooves on the underside of the midsole and as well as those in the outersole have been opened to allow the foot to follow a more natural path in its gait—put simply, the shoe flexes better with the foot. The plush ride, weight savings, and outstanding fit earned the Nimbus 12 our Best Shoe award in the Neutral category. “I am new to running, but these shoes really give me the desire to run farther than before. I have never worn any shoes more comfortable than these.â€? Updates the Gel-Nimbus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–14,15,16 (D), 7–14,15,16 (2E,4E); Women 5–13 (B), 6-13 (2A,D) • Weight: Men 12.6 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board

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! $ 422.5 ,256

The Ghost has evolved on its way to joining the hot-selling Adrenaline GTS as part of Brooks’ Go 2 Series. The upper is a wide open mesh over a smaller mesh inner layer that moves moisture away and ventilates the foot. The pattern used for the upper has changed a bit and those nips and tucks result in a better fit over the foot’s contours. The shoe has gained some weight, a fair tradeoff for better cushioning and a plusher interior. The biggest improvement is the move to Brooks’ sprung last, which is used in the Glycerin and a few other styles. The profile of the forefoot sweeps up, providing a better transition and more energetic toe-off. The midsole is BioMoGo with its durable responsive ride and great flexibility. The HPR outersole and blown rubber forefoot are familiar and provide the expected performance: good traction, durability, and a little cushioning for your high mileage. Runners looking for responsive cushioning and durability in a mid-priced, neutral shoe should consider the Ghost. “These shoes fit great. I have found them to be the shoe I have been reaching for when heading out for tempo runs, or this morning’s 1200s. My feet are happy even after 15 miles in them.â€? Updates the Ghost 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E); Women 5–12 (2A,B,D) • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Strobel board

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The Aztrec was an excellent entry-level, neutral trainer that’s now ready to play with the big boys, thanks to some excellent updating by Reebok. It’ll cost you an additional five bucks, but it’s money well spent. The upper has upgraded foam, improved tailoring, and a redesigned tongue, all improving fit and comfort. The injection-molded EVA midsole gets some help from the DMX Foam Strobel board, which is now full-length, and the ride is more responsive and quick instead of somewhat spongy as it was before. The flex grooves have been reworked and newly configured DMPRTEK provides its measure of cushion, as well as durable traction. The heel has a slightly larger outersole pod to improve medial stability, while the lateral side works with the crashpad to keep the foot from drifting inward. Here, design and execution were accomplished with value remaining front and center in the designers’ vision. “This shoe is light, stable, with the right amount of cushioning, [at] a decent price. What’s not to like?â€? Updates the Premier Aztrec • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14; Women 5–12 • Weight: Men 12.7 oz. (size 11); Women 10.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board

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The Verona has gone through three iterations, each punctuated by methodical improvement. Though not intended for overpronators, the geometry of the midsole is now more forgiving of the efficiency breakdown that can occur with fatigue. There’s a lateral Shear unit, TPU arches that give a bit on impact and direct the foot from the lateral side, while a convex-shaped medial midsole prevents the foot from rolling inward. The segmented outersole, flex grooves, and lateral crashpad provide additional guidance to the foot for improved biomechanical efficiency, while the DMPRTEK outersole offers durable traction and a bit of extra cushioning. In concert, these changes provide a responsive, cushioned ride. The upper employs a stretch mesh that’s a bit more open for coolness and moving moisture. The tongue has been reshaped and softer lining materials used. The Kinetic Fit Panels are now combined with a SmoothFit interior to improve step-in comfort, even with barefoot use. The midfoot is supported by the saddle created from the Vector stripes. The result is a responsive, mid-weight, mid-priced success story. “They felt good from the first time I put them on. There’s a lot of padding around the collar. The toe box has a good amount of wiggle room for the tootsies. I felt like I was running (dare I say?) barefoot inside my socks and shoes.â€? Updates the Premier Verona KFS 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14; Women 5–11,12 • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board

%7'21: 42 4-( -()

A bit bulkier than last year, the Ride now offers a plusher ride as the midsole features a larger lateral crashpad and forefoot insert. The midsole compound and ProGrid in the heel are durable and provide cushion without mushiness. The upper has a smaller percentage covered with overlays, favoring HF-welded supports in the interior of the forefoot, with fewer spots that might irritate. The fit is secure where necessary and there’s no slipping in the heel, thanks to memory foam in the collar. A moisture-wicking lining prevents the problems associated with wetness. The outersole has newly configured flex grooves, and what appears to be a more substantial shank (though this is difficult to ascertain due to the nature and placement of the device) which helps keep the foot lined up through the footstrike. The durable carbon rubber heel and the blown rubber forefoot contribute their well-known strengths to the layers of cushioning, providing a plush ride to the Ride. “Quite a bit of cushioning, evenly distributed. They felt a bit heavy but they’re protective, I’ll say that much for them. They did a good job.â€? Updates the ProGrid Ride 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 13.1 oz. (size 11); Women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRC Strobel board

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Though the name doesn’t indicate it, the Stable Ride is an update to last year’s model. What else is the same, you ask? The midsole components—including Karhu’s Fulcrum, here in the stability version—and the outersole are essentially the same. There are always tweaks, especially in updated shoes, but they’ve left the cushy ride and good transition unaltered. The upper has several improvements, primarily for better fit and comfort. The ankle collar and inside heel area have been smoothed out and combine with exterior heel overlays to offer better support. The logo stripes have been scaled down slightly, and thin, individual HF-welded straps now secure the midfoot to the eyestay to provide support while conforming to the foot. The open forefoot has been maintained, allowing the foot to spread comfortably. The weight is up slightly, but the stable, cushioned ride and secure fit may be just what you’re looking for. “Fit well from toes to ankles. Good stability and cushiness, but the heel felt a little tippy and took some getting used to.â€? Updates the Stable Ride • Recommended for: low- to medium-high–arched feet with mild to moderate overpronation • Sizes: Men 8–13,14; Women 6–11 • Weight: Men 13.8 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted 8 www.morunandtri.com

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$ -;712 #%8) /',)0:

The Alchemy continues to be Mizuno’s most consistent motion stabilizing shoe. The midsole now features the AP+ foam formulation, adding noticeable responsiveness. The forefoot area of the midsole unit has been slightly broadened for better stability and the midsole sculpting allows better articulation with both the ground and the Wave plate. The medial forefoot flex grooves in the outersole have been greatly reduced without inhibiting the transition from heel to toe and the outersole has been even more differentiated by gender: The women’s lateral forefoot is more flexible, while the men’s is a bit stiffer, accommodating average weight differences. New overlays supporting the eyestay wrap the foot better, while the top lateral eyelet is hinged for better customization. The interior sports a new sueded material made even more comfortable by the memory foam ankle collar. The stability, cushioning, and comfort features make the Alchemy 10 Mizuno’s motion stabilizing MVP. “It has a very nice balance of padding and ‘feel’ of the road. My foot feels well protected. After 100 miles, these shoes look and feel brand new. I am pleased to notice that the dark gray collar (lining) around the ankle is a bit more durable than I have seen on most running shoes.â€? Updates the Wave Alchemy 9 • 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 13.9 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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The 1226 is New Balance’s most performance-oriented motion stabilizing shoe and it updates the 1225 with some reshaping to improve support and secure the midfoot. Cushioning has been optimized by modifying the rubbery heel crashpad, and the 1225’s three small rubbery inserts are now a single, dual-winged unit in the lateral midfoot that acts as a crashpad under the fifth metatarsal. Stability has been dialed in with adjustments to the Stability Web shank support, as well as a new iteration of Stabilicore that’s thicker where the forces are greatest and a bit thinner where they’re less. The outersole has been completely reworked: Flex grooves have been repositioned and there’s a bit more blown rubber in the forefoot that’s die-cut to allow good flexibility. The fit has also been refined with webbing loops running the length of the eyestay that we found to secure the foot a bit better. The result is a stable, well-supported, well-cushioned shoe. “Initial fit is comfortable and snug. It seems that these have a nicer and softer feel with some ‘squish.’ Remarkably, these don’t have the same clunky feel that I’ve experienced in previous New Balance stability shoes. It’s a good, comfortable shoe.â€? Updates the 1225 • 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 (AA,B,D) • Weight: Men 13.8 oz. (size 11); Women 11.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, polyurethane Strobel board

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BEST SHOE Motion Stabilizing

FA L L 2 0 1 0

The Nike Lunar shoes have been a work in progress, leapfrogging innovation with minor modifications and adjustments. The LunarGlide+ 2 takes the platform and philosophy of the original and refines the final product. The upper has been tailored for a better fit and a new configuration of Flywire in the midfoot provides support that holds the foot securely so it doesn’t slide around inside the open forefoot, a weakness of the initial round. The midsole and ride will be familiar as the Lunarlon foam and components have been retained in their original form. The outersole is essentially unchanged, providing a good combination of traction and durability. The improvements to the upper, the continued great ride, and the welcome price freeze all contribute to earning the LunarGlide+ 2 honors as our Best Shoe in the Motion Stabilizing category. “Love the way they fit—nice and smooth, and hug your foot and arch. Super light, springy feeling while I run, but they still have plenty of cushion and support. The stability of the shoes is good. They cinch up around my foot nicely and hold it in place quite well.â€? Updates the LunarGlide+ • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 12.2 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, EVA Strobel board

)%4/ ;70- 52 ,-*6

The new IsoShift debuts Pearl Izumi’s new technology called the Graduated Guidance System. This is the most efficient midsole geometry that Pearl Izumi has used in a motion stabilizing shoe to date. It keeps the weight down by using a cradle of second density EVA foam to assist the foot through the gait cycle. The shoe affords plenty of stability with good cushioning that has a bouncy response. The upper has the seam-free construction the brand is known for, along with HF-welded overlays adding a touch of support at the top and bottom edges of the eyestay, and sturdier synthetic overlays in the heel and toe. A new outersole configuration of carbon rubber provides durability and traction. If Pearl Izumi has been a satisfying choice for your training, the IsoShift should be a quality performer for you. “Fit well; it really secured my foot. Decent cushion, better after a few break-in miles. The stability was about as good as Pearl Izumi has done, and it feels a lot lighter.â€? Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 12.6 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

70% ")'6%1%

For Puma, the Vectana ushered in a return to a traditional approach to motion stabilizing shoes and Version 2 irons out some bugs while refining its strengths. The fit has been adjusted, in part by tailoring, in part by the rake of the heel, and the shoe now fits true to size (the original ran about a half-size small). The upper—from the stretchy mesh to the memory foam ankle collar—is still very plush, while supportively securing the foot over the midsole. The cushioning is first-rate, thanks to a combination of components: mostly EVA and a blend of rubber, but the DuoCell unit in the heel contributes, as do the Ortholite innersole and ldCell Strobel board. The M2D (medial second density) extends farther from the arch toward the heel for better stability. The outersole has increased decoupling in the heel to slow overpronation and more segmentation in the forefoot to provide better flexibility for toe-off. The net effect is a plush, stable, high-mileage training shoe. “Love them. My foot is healing and I upped my miles in these shoes—I liked the stability they provided. I put about 150 miles on these and they still are wearing really well.â€? Updates the Vectana • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7.5–13,14; Women 5.5–12 • Weight: Men 14.0 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, ld Cell Strobel board 8-

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SUPERFOAM. CRAZY. THE KEAHOU II IS ALL ABOUT CUSHIONING. IT’S ALSO ALL ABOUT STABILITY WITH THE GUIDEGLIDETM MID-SOLE AND VENTILATION WITH THE FLOW COOLTM AIR SYSTEM. ALL THAT, AND IT’S STILL LIGHT. PHYSICS, MAN. CRAZY.

DESIGNED IN

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COFFEE WITH THE COACH

Training Teenage Runners By Mike Arenberg Someone once asked a voice teacher what method he used in teaching his pupils to sing. “I have 25 students,” he said, “and I have 25 different methods.” No coach has time to make his or her teaching quite that personal, but it would be great if we did. On the subject of training teenage distance runners, I have much to relay to you. Some of you will follow my advice; some of you won’t. And there’s nothing wrong with that. But I have strong views on this subject and as I get older they become more dearly held. Even if you don’t buy my views right now, with time to reflect you might pick up on a concept or two. If I can pass along even one useful thing then the time spent on this column will have been well spent. Concept of Patience Most teenage athletes are ready to make an effort in a race. But few are ready to carry out their efforts through months and years of training. Athletes and coaches must understand that development as a runner is a long-term project. I’ve always said that there’s good news and bad news about physiological development. The good news: Adaptations and improvements will always occur. The bad news: These adaptations take time. Coaches and athletes must plan for a gradual build-up of mileage over years, not months. An example would be the high-volume period of training you see every summer as high school runners prepare for the fall cross country season. Incoming freshman cannot be expected to train at the same level as older, more experienced high school runners. Coaches should establish gradually increasing mileage goals for each runner. They must also understand that the physical development and tolerance for a high workload of a 14-year-old freshman is far less than that of an 18-year-old senior. Age isn’t the only variable, either. Some 16-yearolds will have the physical development of a 13-year-old, and can’t carry the same load as one who is physiologically 16. This idea of patience continues throughout the development of young runners all the way through college and even beyond. A good example is the gradual development of Olympic Bronze medalist Deena Kastor. When she arrived in Alamosa, Colorado in 1996, her weekly mileage was at 40–50 miles per week (mpw). Over the first 15 weeks she raised her mpw to 70, and it took another 18 weeks to raise that to 90 mpw. Three years to slowly and patiently increase her weekly mileage. In this time her Vo2max (Vo2max is the maximum amount of oxygen in milliliters your body can use in one minute per kilogram of body weight, i.e., the higher the better) went from 70.2 mls/kg/min. to a staggering 81.3 mls/kg/min. Physiological Patience (Aerobic Development) A basic knowledge of physiology tells us that it is the high-volume period of training that promotes most of the basic developmental changes in our bodies that contribute to performance in distance running. It’s during this phase that we develop more mitochondria in our muscle cells and these mitochondria appear to grow larger in welltrained distance runners. Mitochondria are responsible for the production ATP (energy) for muscle contraction. It is also during this phase that runners develop an increase in the number and volume of capillaries in the muscles, which enable the body to perfuse the work-

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ing muscles with blood more efficiently. In addition, the stroke volume of the heart and the total volume of the lungs are increased. No other form of training accomplishes these changes as well as high-volume aerobic training. With this in mind it’s obvious that this training is beneficial to young distance runners. This stage is where most of your improvement will come no matter what distance event you’re training for. This is why it’s called “base” training. It’s the foundation of training for all events. Despite a mountain of evidence, many coaches attempt to discredit the importance of base training. You’ll often hear them say, “If you want to run fast, you gotta train fast.” However, physiology and experience—with runners ranging from novices to Olympic Trials qualifiers—tell me otherwise. I’ve taken runners who had done mainly speed work their entire running career, had them temporarily drop the speed work and up their mileage—and then set PRs. They could never expect to get that from just speed work. To further the point, can you name a world-class distance runner who has run under 80 miles per week? In years of experience with top-flight runners, I’ve rarely found one doing much under 100 miles per week and many even more. Now, you don’t go to this level quickly! These athletes have spent years building up to this kind of mileage. But if speed work were the primary key to fast performances, don’t you think that you’d find at least a few on the world level who were only doing, say, 40–50 miles per week? In addition to a more judicious use of intervals and speed work, I’d like to see coaches not run their young runners in so many races during the track season. There are a finite number of good races in the human body. It’s not uncommon to see coaches enter their distance runners in 2–3 distance races during a high school track meet. That could add up to over 100 races in high school! Many of the new generation of world-class athletes will not run that many races in their entire career. If you want a broader lesson in the relative importance of base training vs. speed for young endurance athletes, take a look at the Kenyans. In Kenya there are probably a million schoolboys 10 to 17 years old who run 10 to 12 miles a day. The average Kenyan 18-year-old has run 15,000 to 18,000 more miles in his life than the average American teen. There is a huge amount of aerobic development happening here. A more prudent approach for us would be to emphasize the aerobic development of our teenaged distance runners. Maybe in time we would see the kind of results the Kenyans have. Tempo Running Aerobic base training isn’t just jogging along! Coaches and athletes need to understand the benefits of year-round tempo running. Tempo running, when properly performed, increases an individual’s running economy. Running economy is the amount of oxygen you consume when running at a steady, but less than all-out pace. The less oxygen you use, the more economically you’re running. Scientists believe that running economy is one of the best predictors of running performance. If you and a competitor are humming along at the same pace during a race, but you’re using less oxygen (meaning less energy) than he is, you can maintain that speed with less effort. And when you want to go faster later, you’ll be able to because you’ll have greater reserves you can call on.

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Studies conducted by exercise physiologists have produced actionable strategies we can employ to increase our running economy. When it comes to speed work, studies have found that tempo runs and long repetition training (repeats of 3–6 minutes in length) are more effective than short repetition training for improving running economy. These longer forms of speed work are believed to boost running economy by reducing heart rate, breathing rate, and core temperature, which make running easier to sustain. These efforts are not anaerobic, they are long bouts at a hard but sustainable pace. Studies have also confirmed that long-distance runners are more economical than middle-distance runners, and that high-mileage runners have better running economy than lower-mileage runners. In fact, as a group, high-mileage runners (over 60 miles per week) can outperform lower-mileage runners in all race distances from 5K up. It is clear that the more mileage we run, and the more tempo runs we do, the more efficient we become. I often see tempo runs turned into races, or tempo run paces prescribed by some coaches that are too fast. I even see coaches and young runners running races in the summer or even during the season and calling them “tempo runs.” This pattern of extremely ambitious “tempo runs” seems to be on the rise. Careless use of the t-word is common among coaches and runners. This is surprising because the term is clearly and simply defined by most exercise physiologists. This isn’t a matter of nitpicking semantics; doing tempo runs too hard defeats the purpose of this important training component and greatly compromises its training benefits. So just for review, let’s see how the experts define the term tempo run, also known as an anaerobic threshold (AT) run or lactate-threshold run. Here’s a definition: A tempo run is nothing more than 20+ minutes of steady running at threshold pace. Without getting too technical, threshold pace is the effort level just below which the body’s ability to clear lactate, a byproduct of anaerobic carbohydrate metabolism, can no longer keep up with lactate production. This pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace. Remember, the one real requirement of tempo running is that you stick to a steady, specific, planned pace at this effort. Weight Training Another area of concern that I have is the emphasis some high school coaches place on weight training. When a bodybuilder trains, the goal is to make each muscle fiber as big as possible. Muscle fibers have contractile proteins, mitochondrial proteins and many other components. Increasing the relative proportion of one component (like more contractile protein) means that you have relatively less of everything else in the same fiber (like mitochondria). From an endurance runner’s standpoint, this isn’t a good adaptation. We even give it a name in sports physiology circles, mitochondrial dilution. The bodybuilder’s muscles may actually become more easily fatigued as they get bigger, because their mitochondrial density isn’t increasing at the same rate as muscle fiber size. The bodybuilder accepts that because the name of the game is size, not endurance. Several studies have found that endurance athletes can greatly increase their strength by adding sport-specific weight training to their program. However, these strength gains did not result in improved endurance nor, more importantly, improved performance. It’s possible for an endurance athlete to gain some muscle size and maintain mitochondrial density, but this requires that the volume of endurance training be maintained. If you are a typical runner and you decide to get stronger in the weight room by doing a lot of strength training—say, three days a week for an hour—then you’ll probably drop some of your running volume to fit it in. After three months you

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might have gained 3–5 pounds of muscle, you look really good, but you’re running 30 seconds slower for 5K! Why? Well besides having to carry around 3–5 more pounds of muscle that you can’t use when you’re running, you have probably lost endurance capacity in those bigger, stronger muscles. So, you have a lower lactate threshold due to the detraining of your leg muscles, plus you are less efficient due to the increased bodyweight (and decreased training volume). Oh well, at least you look good. I believe the time spent in the weight room can be better used with more running, or better yet, more time to do homework. Team Dynamics In all my years of coaching teenage distance runners, team dynamics is becoming more difficult as time goes by. This is due to the increasing individual focus athletes have these days on “me” and not “we.” We talk about how difficult it is to motivate young kids these days. The team concept is an important factor in initiating the highest possible motivation. It provides the synergistic effect for the goals of team victory and success. Pat Riley, in his book The Winner Within, states that a must for all coaches is to blend the talents and strengths of individuals into a force that becomes greater than the sum of its parts. This is the force that shapes both an individual and a team. It helps develop an environment in which excellence becomes the rule and not an exception. This force comes from the coach and is taught to the athlete. This must be emphasized by the coach at all times in both words and actions. Somewhere, some place, some time, you, as a coach, are going to have to stand for some principles, beliefs and values. You are going to have to be firm about it and make it a focus about who you are and what you stand for, and this has to be about the team. Bottom Line Training for teenage runners is not rocket science, but there are certainly ways to screw it up! If I had to pick one factor that separates good competitive runners from everyone else, it would be year-round consistency in training. So for coaches of teenagers, I advise this: Keep it simple, make it fun and—above all—be consistent. If we can create an atmosphere where hard training is fun, we can accomplish more. If we can emphasize steady year-round aerobic training, we can produce the kind of results we see with the East Africans. There is no better training advice than this. There is no magic bullet. Consistent training without too much speed work will bring more sustained benefits than inconsistent training with high-quality speed work. L — Coach Arenberg Coach Michael Arenberg has an M.B.S. in exercise physiology from the University of Colorado. He has been a competitive distance runner and triathlete for 39 years, completing 28 marathons and 15 Ironman triathlons, including 3 times qualifying for the Ironman World Championships. He has coached U.S. men’s and women’s Olympic Trials qualifiers in the marathon and two top-10 finishers in the U.S. Men’s Marathon Championships, as well as multiple Ironman World Championship qualifiers. Coach Arenberg is available for coaching and can be contacted at makona94@aol.com If you have a training question for Coach Mike, send him an e-mail at the above address. While he is unable to personally respond to every question, answers will appear from time to time in upcoming issues of Missouri Runner and Triathlete.

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Off the Wire...

Nelson Runs Away with National All-Academic Honor SPRINGFIELD – Missouri State University’s Staci Nelson has been named to the USTFCCCA 2010 Division I Track & Field All-Academic Team, capping a memorable senior season for the MVC champion. The award is the latest in a long line of accolades to roll in for the Chatham, Illinois native who had a breakthrough final year with the Bears. After capturing the MVC Outdoor Championships 3000 meter steeplechase title (10:41.96), going wire-to-wire during the outdoor season at the MVC’s top steeplechaser, Nelson was honored on the 2010 CoSIDA/ESPN The Magazine Academic All-District VII women’s track & field/cross country team. A three-time all-MVC performer, Nelson leaves MSU as the fourth all-time performer in both the 3000 meter steeplechase (10:35.43 at the Drake Relays) and the 3000 meter run (9:42.83). She saved her best 2010 performances for the

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conference meets. In addition to her steeplechase win, Nelson also finished third with a 3000 meter run personal best and placed sixth in the mile run (a personal best 4:58.32) at the conference’s indoor finale. Nelson was an NCAA outdoor preliminary round qualifier in the steeplechase, finishing 23rd at the national meet (10:45.16). Nelson has a 3.97 cumulative GPA in Communication Sciences & Disorders and was also named an MVC Scholar-Athlete. To qualify for the USTFCCCA All-Academic Track & Field Team, the student-athlete must have compiled a cumulative grade point average of 3.25 and have met either the NCAA Division I indoor automatic or provisional qualifying standard or participated in the NCAA Division I Outdoor Championships (including preliminary rounds) in their respective event. L

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Off the Wire...

Marathon Sports Sold to Ghisallo Running Metro St. Louis’ original running specialty retailer Marathon Sports of Chesterfield was recently sold to Ghisallo Running, whose flagship store is in University City. As part of the change of ownership, the store has relocated to a larger retail space at 13393 Woodchase Plaza, just one block east of the store’s original location at Chesterfield Plaza. Marathon Sports’ founder Jerry Kokesh “passed the baton” to Ghisallo Running on June 1. The acquisition gives Ghisallo Running three locations: University City, Cape Girardeau, and now Chesterfield. Marathon Sports manager Greg Reecht will continue to help customers at the new Chesterfield location. Kokesh started Marathon Sports in 1973, first selling running shoes and accessories at running events in St. Louis and across the Midwest. The Chesterfield Plaza location opened in June of 1977 as the first running specialty store in the area and one of the first of its kind in the U.S. The San Jose State University graduate promoted running in the St. Louis area over the years through the store, as part of his involvement with both the St. Louis Track Club and later Gateway Athletics–St. Louis. He was the second SLTC president, from 1974 to 1980, guiding the club from a handful of members to several hundred as the running boom took off. Over the course of the past 37 years, Kokesh has directed well over 1,000 road races and multi-sport competitions.

While SLTC president and later Gateway president, Kokesh was also president of the Road Runners Club of America for 4 years, a member of their executive board for 19 years, as well as a key figure in the Association of Road Racing Athletes, which paved the way for today’s prize money circuit. Kokesh is a member of the Road Runners Club of America Hall of Fame, as well as Peoria, Illinois’ Steamboat Classic Hall of Fame. He has raced in all 37 editions of the Steamboat Classic and helped develop it into one of the Midwest’s premier running events. The long-time runner, who still manages about 35–40 miles per week, commented on the sale, “I am very pleased with the sale to the Ghisallo group. I feel that they will maintain our store’s legacy and continue to provide great service to every customer. It was a good time to move out of the retail business. In recent years, my work and the six months of travel each year in the Olympic sport of biathlon (cross-country skiing and rifle marksmanship) have limited the amount of time I could devote to the running business.” With the sale of Marathon Sports, Kokesh will continue to work as a writer, magazine and web editor for Biathlonworld.com and Biathlonworld Magazine, covering competitions around the world. He added, “Although I am out of the running business on a daily basis, I will continue to put in the miles and race once in a while because running is a great, highly enjoyable sport.” L

It’s It ’s Pepper Pepper time tim time! e! Saturday S at at turd urd da ay ay October Oc Oct cto ct to ober ber 16, 201 2010 10 FFayetteville, aay yetteville,, Arkansa Arkansas as

Open 10K & 1 Mile Fun Ru Run un

Sign up p NOW at chilepeppe cchilepepperfestival.org erfestival.o org • Cool Merchandise Merchanddise Mexican • FREE Mexica an Feast* Feast* • Over 80 college and 120 high school teams from f across the nation! 10K Open O Run/ R / RRCA Arkansas State an andd Southern Regional Cross Country Championships C University of Arkansas Men’s M and Women’s Women’s o Home Meet Junior and Senior High School S Boy’s and Girl’s Divisions

Race info: chile chilepepperfestival.org epepperfestivvaal.org Accommodations: Acco ommodations: 800-766-4626 800-766-46 626 22 years years e supporting cross-country pro programs ograms in area schools! *(Registered Runners Only, FFans aans $5)

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Get Ready for the Second Annual

SOUNDS IN KANSAS CITY 5K By D. M. Strauss Midwest Ear Institute, a division of Saint Luke’s Health System based in Kansas City, is hosting its second annual Sounds in Kansas City 5K Run and Walk to raise funds for its “Ears That Hear” program. The program helps provide hearing aids for children and adults who can’t afford to purchase the devices themselves. Sounds in Kansas City 2010 will take place on Saturday, Sept. 11, at Shawnee Mission Park in Shawnee, Kansas. “Since last year was our first time putting on a 5K, we were pretty focused on learning the ropes,” said Irwin Herero, development coordinator. “This year, we hope to take what we learned and create a fun event that has meaningful economic impact for our program.”

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Through local sponsorships and participant fees, the event has become one of four primary fundraising events for the organization. Founded in 1980 by Dr. Charles Luetje, M.D., Midwest Ear Institute (MEI) is a regional, not-for-profit audiology clinic dedicated to enhancing quality of life by restoring hearing. In addition to providing hearing and balance testing and hearing aids to patients of all ages, MEI is a nationally recognized Cochlear Implant Center. Often referred to as a bionic ear, a cochlear implant is an electronic device that, when surgically implanted, provides a sense of sound to a person with profound deafness. In the United States, about half of all cochlear implant recipients are children. Because many audiology patients are children, it’s only natural that Sounds in Kansas City is a family-friendly event. “Participation in Sounds in Kansas City is a great opportunity for parents to get the kids outside to enjoy the outdoors before the weather begins to turn cold, and maybe teach them a little something about supporting good causes,” said Shelley Hallier, event participant and mom of three. “The park is a beautiful venue and the work MEI does is tremendously valuable.” Last year, 140 people participated in MEI’s first Sounds in Kansas City 5K Run and Walk. MEI hopes to double that number in 2010. “We’d definitely like to see more runners and walkers this year,” said Herrero. To register for the walk, visit sportkc.org/mei5k2010 or visit MEI on Facebook. Sponsorships are still available. For more information, contact Irwin Herrero at iherrero@saint-lukes.org L

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REVIEWS

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Cross Country Shoes Fall 2010 by Cregg Weinmann

Cross Country 2010 toes the starting line with something fresh—fresh air, fresh school year, and a fresh batch of spikes and flats designed to dig into the terrain of the toughest courses around. Here we take our annual look at eight newly released or updated cross country shoes for fall. All are low-profile models that skimp a bit on protection in favor of performance. Deciding whether you should go for traditional XC spikes or a spikeless model should be based on the racing surfaces you’ll encounter during 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. Spikeless models work almost as well as spikes in the mud and in addition, they manage pavement, sidewalks, and rocky surfaces and work well on indoor or outdoor tracks. Finally, always try to get in a few speed sessions 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. Okay, that’s out of the way, so it’s on to the shoes …

adidas XCS The XCS is the update to the RLH from a couple seasons back. The XCS features the same Traxion outersole of the RLH in both a six-spike configuration and the more versatile spikeless version. The upper is the same in each: a mini airmesh and a supportive, extended heel counter with a low-volume, foot-hugging fit. The midsole is low even for low-profile shoes and is molded EVA. The EVA provides adequate cushioning on its own, and gets an assist from the Traxion lugs that supply not only traction, but some cushion (via deflection). The close fit, deft touch of cushioning, and excellent traction help the foot efficiently negotiate whatever the cross country course puts between you and the finish line.

ASICS Hyper XC & Hyper Rocketgirl This update retains the same midsole/outersole in last season’s version: low-profile, molded EVA and a hightraction, lugged sole that, judging by the significant number of runners who wear them, are extremely effective. Changes have been implemented in the upper, particularly some upgrades to the meshes which make them sturdier. The smooth and well-finished interior is supportive and breathable. The extended heel counter and added medial overlays deter picking up mud while offering better support this time around. Overall, the ASICS fit, gender specificity, traction, and quality deliver good value.

SPIKE/SPIKELESS $60

SPIKE $60/SPIKELESS $55

Sizes: men 7–13,14,15; women 5–12 Weight: (men’s 11) 8.3 oz. spike; 7.8 oz. spikeless;

Sizes: men 4–13,14,15; women 5–11,12 Weight: (men’s 11) 9.2 oz. spike, 8.6 oz.

(women’s 8) 7.5 oz. spike; 7.0 oz. spikeless Fit: snug throughout

spikeless; (women’s 8) 7.9 oz. spike; 7.3 oz. spikeless Fit: snug heel, close forefoot

Brooks Mach 12

Mizuno Wave Kaze 6

The Mach 12 marks the first significant change in these shoes since version 5 way back in 2001. New are the last (the foot model that the shoe is built around) and the pattern of the upper. These changes align BEST RENOVATION the Mach 12 with the Wire, Brooks’ new distance spike, and give the shoe a bit lower profile. NoCross Country ticeably more pronounced is the toe spring that proFALL 2010 pels the foot forward. The fit has been improved by adding webbing in the midfoot lacing to better cinch the shoe around the foot. The interior has a sueded ankle collar and arch wrap that secure the foot comfortably—even if you run in them without socks. The cushioning is familiar: just enough for the varied terrain, but not so much as to add extra weight. In fact, the new midsole and upper shave almost 10% from a men’s size 11. It all adds up—fit, cushion, weight—to earn our Best Renovation award.

Five versions of the Kaze have integrated the Wave technology with a breathable, supportive upper. And now we can make that six. The Kaze 6 maintains the molded EVA midsole with the modified Wave plate designed for cross country. The lugged outersole is also carried over in both a 6-spike configuration and a spikeless version. The new upper features fewer overlays (eliminated to save weight and improve breathability) with a more sheath-like fit (some runners may want to go up a half-size for a more comfortable fit). Runners familiar with the Kaze will find the performance they expect, while those searching for traction, good cushioning, and a secure fit have one more possibility in a racing shoe.

SPIKE/SPIKELESS $65

Sizes: men 7–13; women 6–11 Weight: (men’s 11) 8.9 oz. spike, 7.7 oz. spikeless;

Sizes: men 5–12; women 5–12 Weight: (men’s 11) 7.6 oz. spike, 6.8 oz. spikeless;

(women’s 8) 7.8 oz. spike, 7.0 oz. spikeless Fit: snug heel, very snug forefoot

SPIKE/SPIKELESS $80

(women’s 8) 6.7 oz. spike, 6.0 oz. spikeless Fit: snug heel, close forefoot

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Cross Country Shoes Fall 2010 continued Nike Zoom Waffle XC/Racer VII & Zoom Jana Star XC/Waffle

New Balance 507

The 507 picks up right where the 506 left off. The midsole and outersole are carried over. The same solid rubber, lugged outersole provides durable traction with a TPU plate for protection and springy responsiveness and molded EVA for a measure of cushion on harder surfaces. The familiar story of changes to the upper here results in a more supportive midfoot saddle. (It was previously just a couple straps from the eyestay to the heel counter.) Now the heel is locked down more securely and the forefoot is better supported with a full rand that also helps keep the elements out. The barefoot interior feel has even been improved a little, as the closed mesh breathes well and synthetic suede on the tongue and low-cut ankle collar has a soft, non-irritating feel. And the availability of men’s widths broadens its reach (no pun intended). The effect is a well-executed cross country performer.

The Waffle Racer pioneered the track spike/ racer/cross country hybrid. Version VII upgrades a few features while maintaining its most effective components. The midsole/outersole is unchanged with a fournibbed waffle tread and a co-molded shank that works equally on tracks, hills, and dales. The upper’s no-sew technology enhances the support with a smooth interior and, though it gains a few grams in the process, it’s a worthwhile trade-off as the full rand and overlays reinforce the mesh throughout. The fit is unchanged—it’s close—but with good curvature and snugness to match the racing foot. The matching lasts of the spiked (Zoom Waffle XC) and spikeless models, the gender specificity of the Jana and Waffle Racer, and broadest cross country size range in the industry offer runners and teams a wide variety of XC options.

SPIKE $60/SPIKELESS $50 Sizes: men 4–13,14,15 (D,2E widths); women 5.5–10,11 Weight: (men’s 11) 7.5 oz. spike,

SPIKE $55/SPIKELESS $45

6.8 oz. spikeless; (women’s 8) 6.7 oz. spike, 6.0 oz. spikeless Fit: snug heel, close forefoot

Sizes: men 1–13,14,15; women 5–12 Weight: (men’s 11) 7.4 oz. spike, 6.8 oz. spikeless; (women’s 8) 6.5 oz. spike, 5.9 oz. spikeless Fit: snug heel, close forefoot

Puma Complete Haraka XCS

Haraka is a Swahili word best translated as “hurry,” which aptly describes the new Complete Haraka XCS that’s built on the strength of Puma’s recent track and cross country successes. The outersole is an aggressively lugged, six-spiked configuration designed to maximize traction. The midsole is a healthy slab of molded EVA that seems at home on the hard surfaces without being too spongy off-road. The upper is a closed mesh with good breathability and a combination of welded overlays and soft synthetic suede. The interior is cozy enough for bare feet, with a velour-lined tongue and innersole offering a plush feel. The performance says hurry, but the attention to detail didn’t cut any corners. SPIKE/SPIKELESS $65 Sizes: men 7–12,13,14; women 5.5–12 Weight: (men’s 11) 7.6 oz. spike, 6.7 oz. spikeless;

Saucony Shay XC 2 Round two of the Shay XC features improved tailoring and a neat way to customize the shoe. The fit has been tailored to wrap the foot more snugly, especially through the arch. The upper BEST SHOE has a sturdy rip-stop fabric on the sides of the vamp with an open stretch mesh on the tongue Cross Country down to the toes while wrapping the forefoot inFALL 2010 side the shoe. Overlays anchor the eyestay under the midfoot/heel. In a nice touch, various colors of vinyl film can be inserted into the overlays to customize the shoe with your team colors. The proven midsole and outersole carry over from round one, providing good cushioning and outstanding traction. The combination of fit, cushioning, and traction earned the Shay XC 2 our award for Best Cross Country shoe.

(women’s 8) 6.6. oz. spike, 6.0 oz. spikeless Fit: snug heel, close forefoott SPIKE $75/SPIKELESS $70 Sizes: men 7–13,14; women 5–11,12 Weight: (men’s 11) 8.0 oz. spike, 7.1 oz. spikeless; (women’s 8) 7.0 oz. spike, 6.2 oz. spikeless Fit: snug throughout

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at shuz2run@lightspeed.net. Copyright © 2010 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

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CALENDAR International Crisis Aid's 5K Run/Walk for Freedom 9:00 a.m., Washington University, St. Louis 314.487.1400

www.stlouistrackclub.com 314.781.3926 314.781.3726 (24-hour race line) SEPTEMBER 1 SLTC Pace Series, 2.5M 6:00 p.m., Forest Park Visitor Center 314.781.3926 Thu 2nd SEPTEMBER 4 SLTC Marathon Training Forest Park Vis Center 7:00 a.m. 4 bike loops, 13M paz123@hotmail.com SEPTEMBER 5 Flatlanders 6 & 12 Hour MDA Run 7:30 a.m., Fenton City Park, Fenton 573.763.5035 Saint Louis Universityʼs Billiken 5K 8:00 a.m., SLU's Chaifetz Arena, St. Louis 314.977.3256 2010 Run for the Son 5K Run/5K Walk/Kids .5M Fun Run 8:30 a.m., Village Park St. Libory, IL 618.768.4248 SEPTEMBER 6 Jewish Community Centerʼs Labor Day 10K/5K & Kids Triathlon 7:30 a.m. run 9:30 a.m. triathlon—ages 7-10 100y/3m/.5m; ages 11-14: 200y/6m/1m Staenberg Family Complex, Creve Coeur 314.442.3279 Kinmundy Lions Labor Day 5K Run, 1M, Kids Fun Run 8:00 a.m., downtown & city park, Kinmundy, IL 618.267.7308 SEPTEMBER 8 SLTC Pace Series, 5K 6:00 p.m., Forest Park Visitor Center 314.781.3926

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SEPTEMBER 11 Run To Remember 5K 8:00 a.m., Wildwood Town Center, Wildwood 314.616.6080 Mosaic Services 5K, Kids ¼- & ½-mile on Track 8:00 a.m., Maplewood Richmond Heights High 314.645.2516

SEPTEMBER 12 Walking Ramblers Creve Coeur Lake/Katy Trail 6+M 7:00 a.m., Sailboat Cove 314.435.1899 Heartland Half Marathon & 5K 7:30 a.m., Effingham IL High School 217.536.5527

Twin City Days 5K 8:00 a.m., Jefferson Reg. Med. Ctr. X-ray & Imaging 636.931.9622

CHADS Coalition Race out of the Darkness 5k/10k 8:00 a.m.,Tower Grove Turkish Pavillion, St. Louis 314.952.2046

Strides 4 Kids 5K Run 8:00 a.m., Tower Grove Park (Sons of Rest Pavilion) 602.509.1279

SEPTEMBER 15 SLTC Pace Series, 4.2M 6:00 p.m., Forest Park Visitor Center 314.781.3926

Popeye 5K and 1.5 Mile Fun Run 8:30 a.m., Chester, IL 618.826.2827

SEPTEMBER 18 SLTC Marathon Training Creve Coeur Park 7:00 a.m., Taco Bell Shelter, 10M paz123@hotmail.com

8th Annual Unigroup 5K for United Way 8:30 a.m., Unigroup Campus in Fenton 636.305.5000 SLTC Marathon Training Grantʼs Trail 7:00 a.m., Tesshire Rd. Parking Lot, 21M paz123@hotmail.com Eureka Days Run for Sight 5K 8:00 a.m., Central and Dreyer in Eureka 636.938.6775 St. Mary's Apple Fest 5K 8:30 a.m., LeClaire Park in Edwardsville, IL 618.656.4857 Strides for Babies 5K, 1 Mile Kidʼs Run 8:30 a.m. 9:00 a.m. Kids Run at OʼFallon (IL) Park 618.830.6371

MISSOURI RUNNER AND TRIATHLETE

Brentwood Race to the Square 5K and 1 mile 7:30 a.m., Brentwood Square Shopping Center 314.962.4507 Run for the Hills 5K and 1 mile run 8:00 a.m., Francis Park, St. Louis Hills stlhills.com Metro East Humane Society 20th Wag-n-Walk & 5K 8:00 a.m., Leclaire Park Edwardsville, IL 618.656.4405 314.422.6734 McKendree “Harvest Challenge” Half Marathon, 5K 8:00 a.m., Lebanon, IL 618.537.6420/6941

SEPTEMBER/OCTOBER 2010

Italian Fest 5K, Kids 1/2 Mile Fun Run, Diaper Dash 8:00 a.m., 5K 9:00 a.m., 1/2M 9:45 a.m., DD Collinsville, IL 618.344.2884 Mission Possible Run (Walk) Half-Marathon, 5K, 1 Mile 8:00 a.m., Dewey Short Visitors Center Branson 417.294.4775 Life Network Annual Life Walk/Run 5K 9:00 a.m., Monroe County Courthouse, Waterloo, IL 618.939.4224 SEPTEMBER 19 Walking Ramblers Kirkwood Walk 5-10M 8:00 a.m., Kirkwood Recreation Center 314.966.6727 YMCA Youth Triathlon 7:00 a.m., West County Family YMCA in Chesterfield 636.532.3100 Millstadt 23rd Parks Biathlon 5M Run/22M Bike 8:00 a.m., Liederkranz Park in Millstadt, IL 618.476.1514 St. Louis Open Streets 5 miles 8:00 a.m.-1:00 p.m. Downtown St. Louis 314.622.4043 SEPTEMBER 22 SLTC Pace Series, 3K 6:00 p.m., at Forest Park Visitor Center 314.781.3926 SEPTEMBER 25 Melvin J. Fisher Hills & Hollows Half Marathon/5K 8:00 a.m. in Valmeyer, IL 402.598.9178 SLTC Marathon Training at Chesterfield 7:00 a.m., 12M at Monarch Levee paz123@hotmail.com

Mississippi River Run 5K & 10K 8:00 a.m., at 400 N. 1st Street, Hannibal 573.231.3187 Monmouth Apple Fest 5K 8:00 a.m. at Cumston Hall, Maine 04259 207.607.2782 www.cumstonhall.org Jackson Tuff Ten 10-miles 8:00 a.m. City Pool Jackson 573.475.0499 St. Stephen 5K Fun Run/3K Walk/Mini Mile 8:00 a.m. at Carondelet Park in St. Louis 314.752.4433 Downtown Belleville YMCA–2nd Annual Sprint Triathlon 8:00 a.m.Outdoor Center YMCA, Belleville, IL 618.233.1243 Miles for Meso 5K 9:00 a.m., 401 Alton Street Alton, IL 62002 618.656.9594 The Blast 5K Twilight 5K 6:30 p.m., New Town St. Charles 636.946.0633 SEPTEMBER 26 Families Run for Ovarian Cancer ROC STAR 5K/1M 9:00 a.m., Forest Park Upper Muny Lot 314.620.6398 OCTOBER 2 Roots N Blues N BBQ Half Marathon/10K 7:00 a.m., Flat Branch Park Columbia 573.777.2257 Holy Child Fun Run 5K & 1/2 kids run 7:30 a.m., Arnold City Park Arnold 636.233.5622 Coach E Race 5K and 3/4 Marathon 8:15 a.m., Brunswick 660.788.4875

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athletes welcome

December 11, 11 2010 December McAlpine Park • Charlotte, N.C. www.usatf.org/events www.morunandtri.com

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SISSON SHINES at IAAF World Junior Championships Compiled from USATF Reports Former Parkway Central High School student Emily Sisson ended up in the top 10 at the IAAF World Junior Championships in Moncton, Canada. The incoming college freshman, who now joins the University of Wisconsin women’s track & field team, ran a personal best time of 9:16.80 to grab 10th place in the 3000 meters on the opening night of competition. Sisson finished on the heels of U.S. teammate and Oregon freshman Jordan Hasay, who was ninth in 9:15.78. The Chesterfield native out-raced Hasay at the 2010 USA Outdoor Championships to secure her spot on Team USA. Sisson went on to break the national high school record in the 5000 with a 15:48.91 to take sixth. The previous HSR was 15:52.88 by Caitlin Chock at the World Juniors in Italy in 2004. Sisson dropped her 2010 Missouri State High School Activities Assn. eligibility to compete in national meets and to represent Team USA at the World Cross Country Championship in Poland. Her high school career included winning numerous track and cross country state championships in Nebraska and Missouri, and the 2009 Nike Outdoor Championship in the 5000 meters. L

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December 11, 2010 October 2-3 Lindenwood University, St. Charles, MO

www.usatf.org/assoc/ozark www.morunandtri.com

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RACE RESULTS HOSPITAL HILL 2010 HALF MARATHON June 5, 2010 Place 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58

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Name Stephen Muange George Towett James Kirwa James Boitt Philip Koech Hillary Kogo Aaron Davidson Troy Harrison Joffroi Holcombe Nathan Pennington Eric Bunch Josh Merlis Dale Dexter Andrew Leonard Michael Franke Daniel Boyle Matt Wegenka Andy Koziatek Ken Moran Eric Hunt John Piggott Kevin Lambert Bret Imgrund Pat Merrigan Caleb Teague Emily Potter Kayte Tranel Mark Whittemore Scott Howell Kevin Sampson Rafael Lozano Iv Dane Hagen Gregg Buehler Dan Schleicher Connie Abbott Tom May John Bedsworth Scott Frank Farhad Zarif Brett Schauwecker John Coler Art Vollbrecht Jeff Ballinger Ben Coffman Megan Earney William Skorupski Allen Chestnut Misgina Kifleyesus Les Noe Nathan Sloniker Bryan Wood Bridget Easley Erica Schoeller David Sprick Bridget Duffy Brian Daldorph Steve Wood Brian Batliner

Chip Time 1:04:50 1:05:10 1:07:30 1:08:21 1:10:45 1:11:18 1:11:23 1:13:10 1:14:04 1:14:44 1:16:49 1:17:13 1:18:34 1:19:24 1:19:40 1:19:54 1:20:28 1:20:37 1:20:48 1:21:19 1:21:36 1:21:40 1:21:59 1:22:03 1:22:11 1:22:24 1:23:18 1:23:26 1:23:59 1:24:11 1:24:24 1:24:42 1:24:44 1:24:47 1:25:02 1:25:09 1:26:00 1:26:04 1:26:55 1:27:23 1:27:28 1:27:38 1:27:39 1:27:40 1:27:46 1:27:50 1:28:38 1:28:46 1:28:49 1:29:03 1:29:11 1:29:15 1:29:18 1:29:19 1:29:35 1:29:41 1:30:08 1:30:09

MISSOURI RUNNER AND TRIATHLETE

59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124

Kevin White Ryan Fowler Nicole Woodford Dennis Shriver Doug Homa Steve Blew Don Fitzgerald Michael Pauls Ross McDaniel Michelle Andrew Jeff Holzbeierlein Richard Rustan Molly Christensen Gerardo Marquez Jimmy Downes Cynthia Cameron Jeff Whelan Katie Hauser Chris Ronan Brian Lewis Sean Brite Daniel Jaramillo Bruce Allen Robin Haberstroh Lawrence Pickert Paul Monteil Cody Poos Nandhu Sriram Ryan Burroughs John Hauger Daniel Allen Austin Lynn Aaron Juhnke Matt McAvoy Brad Herman Joann Shipps Julie Somora Jeff Miller David Bayless Nathan Switzner Clinton Chandler Philip Schaefer Juan Pablo Centeno Tim Claassen Mitch Beck Philip Vantubbergh Shelley Brake Rusty D. Collins Laine Sommers Dustin Criscione Lyndsay Sniffen Scott Dillon James Partridge Kyle Kempker Frank Gallick Brad Warhausen Tucker Seise Jennifer Mullen Andrea Bowen Greg Schultz Mike Diederich Mark Clauss Lindsay Todd Jason Wood Jason Randolph

SEPTEMBER/OCTOBER 2010

1:30:15 1:30:19 1:30:20 1:30:23 1:30:25 1:30:27 1:30:28 1:30:34 1:30:36 1:30:37 1:30:39 1:30:44 1:30:58 1:31:03 1:31:06 1:31:13 1:31:17 1:31:18 1:31:29 1:31:43 1:31:43 1:31:43 1:31:44 1:31:58 1:32:05 1:32:08 1:32:16 1:32:32 1:32:45 1:32:48 1:32:51 1:33:00 1:33:04 1:33:06 1:33:11 1:33:12 1:33:14 1:33:14 1:33:26 1:33:27 1:33:35 1:33:37 1:33:52 1:33:57 1:34:09 1:34:09 1:34:15 1:34:20 1:34:28 1:34:30 1:34:33 1:34:35 1:34:39 1:34:42 1:34:43 1:34:43 1:34:45 1:34:52 1:35:00 1:35:03 1:35:05 1:35:06 1:35:06 1:35:07 1:35:12

125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189

Chris Torres Alyssa Haughton Luke Persell Nancy Taube Dustin Green Maureen Maciekowicz Heidi Englert Clint Swearingen Robert Vogt Tony Alt Art Menke Joseph Cunningham Brandon Schrader Jennifer Long Ryan Cook Patrick Huber John Grafmiller Hark Bassardt Evan Eslinger Brian Wood David Waters Martin Boos Chris Boos Jeffrey Turner Ethan Domke Paul Montello Albert Mauro Timothy Dehaemers Scott Mullen Daniel McNally Mark Carpowich Charlie Cooper Jack Curran Cara Cockrill Bobby Torres Paul Allegri Timothy Moyer Mark Herbster Whitney Fancher Reyndon Larimer Brad Rhoden Gary Kindle Jeff Pollard Brad Higgerson Olivier Harasse Jerome Albaret Jeff Behrens Gene Webb Michelle Arzubi John Wetzel Christian Sterka Anthony Wingrove Steven Obenhaus Mark Niblo Steve Simpson Jeremy Haughton Justin Siebenmorgen Dallas Pedersen Soo Bae Kurt Schueler Kenneth Giefer Gary Mundhenke Craig Harris Jessica Connery Peter Winningham

1:35:12 1:35:17 1:35:25 1:35:26 1:35:29 1:35:32 1:35:33 1:35:41 1:35:44 1:35:55 1:35:57 1:36:09 1:36:10 1:36:13 1:36:15 1:36:21 1:36:25 1:36:27 1:36:30 1:36:34 1:36:37 1:36:38 1:36:43 1:36:49 1:36:59 1:37:00 1:37:02 1:37:05 1:37:07 1:37:23 1:37:23 1:37:32 1:37:34 1:37:38 1:37:44 1:37:46 1:37:48 1:37:50 1:37:54 1:37:55 1:37:56 1:38:00 1:38:00 1:38:00 1:38:01 1:38:02 1:38:02 1:38:02 1:38:08 1:38:13 1:38:17 1:38:21 1:38:22 1:38:23 1:38:24 1:38:25 1:38:28 1:38:33 1:38:42 1:38:44 1:38:49 1:38:53 1:38:57 1:39:01 1:39:06

www.morunandtri.com

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