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WHAT W A S TH E B E S T K I D S R U N I N P H I L AD E L P H I A?

PENTATHLON CHAMP:

JAIDEN WOODBEY ALL AROUND AROUND ATHLETE

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MOMENTS IMANI'S HAPPY SUB BANTAM 4X100 TEAM GETTING READY FOR THE NEXT HEAT AT USATF REGION 15 CHAMPIONSHIPS ATHLETES FROM LEFT TO RIGHT: 131 RAQUEL HARVEY

136 MIAH LOLETTE

130 BROCKLYN FATA

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SEPT.OCT 2013

READY.SET.GO

Vol. 18-4

FEATURE 8

JAIDEN WOODBEY

ALL AROUND ATHLETE

13

CHECK IT OUT! 16

TRACK SHOTS

20

ICAN TRIATHLON

21

PITTSBURG KIDS OF STEEL

28

XC IS BACK!

PEYTON MOORE 18 2013 XC KICKS

TRAINING 24

BUILDING A SOLID BASE

MORE LETTER FROM GUEST EDITOR

6

14 26 28

POSTER GEAR SPOTLIGHT

COMING UP

YOUTHRUNNER.COM 5

LETTER

FROM THE EDITOR

MAGAZINE

®

VOL. 18 ISSUE 4 | SEPT / OCT 2013 Publisher/Editor: Dan Kesterson

EVERYTHING IS BETTER WITH A BUDDY. I catch myself saying this funny little phrase all the time. Why? Because it’s true! Sure, everybody needs some personal downtime, but when it comes to making something more enjoyable, I say bring on the team.

This is why I love cross country season so much. After a long summer off, meeting up with your teammates and training partners always brought on a renewed motivation and flurry of excitement for me. We worked hard and we had fun.

I remember one year kicking off the high school season camping at Timothy lake, a scenic alpine lake in the Oregonian Cascade range. There, for a long weekend, we ate meals together, hits the trails for epic day-long runs together, and jumped in the lake, all together. Teammates.

A group prepping for the onslaught of mud, cold, hitting the wall, hills, smiles, fun, carbo-loading dinners, and more hills.

That spirit kept rolling through the season. When we cranked out hill intervals or pushed the tempo on what should’ve been an easy ten, you always had a buddy. A buddy encouraging you along, or a buddy working off your strength right at your heels. Buddies made us stronger, buddies made us faster, and buddies made it fun. Especially when that Northwest rain and cold turned the dirt to mud and the hills to waterslides, when you lost all energy at the 4th kilometer, you never had to run alone. We were in it together.

And although, at the beginning, middle, and end of it, we still need to compete by our solitary selves, none of us ever do this alone. This issue, read about the high school distance runners in the Portland to Coast relay and the Kids of Steel, who all worked together for a common goal.

Think you have it all under control by yourself? Even the one man team and pentathlon champion, Jaiden Woodbey, depends on his parents and coach for support and encouragement to reach his goals. (I hear Apple Jacks help him out, too.)

So as you and your team run through the first chills of the fall and crunch some leaves underfoot as you crush out the miles, show us how much fun you’re having.

Tag us on Twitter and Instagram with #youthrunner. We had a lot of fun following the Portland to Coast teams through their all night shenanigans and we’d love to see what you’re up to as you brave the elements this season.

Ian kesterson Editor at Large,

HAVE FUN!

6 SEPTEMBER / OCTOBER 2013

Editor at Large: Ian Kesterson Contributing Writers: Jeff Arbogast, Cregg Weinmann, Mick Grant, John Molvar, Drew Wasmund, Jordan Schillitt, Dave Watt, Kelsey Jackson Art Director: Sean Kesterson Photographers: Smotherman Images, Klotz Images, Rebecca Joelson, George Profit-PSImages, Photo Run, Dingo Images, Sherri Cortez, Craig Lewis, Donald Gruener, Eric WardKjjphotographics, Brian Fancher, Dave Watt Website-Digital-Video: Sean Kesterson THANKS: Noah Moore, Charles Oliver, Booker Woods, Dan Floyd, Katie Pavlich,Todd Waldner, DeAnna Turner, Dr.Seuss and Blue Goose Productions.

ADVERTISING-SPONSORSHIPS mediakit@youthrunner.com SUBSCRIPTION RATES US One Year: Print $14.95 Subscribe at www.youthrunner.com Digital Subscriptions at Magzter.com PUBLISHED BY: Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2013 all rights reserved. No part of this publication may be reproduced without permission. Editorial contributions are welcome, submit queries to editor@youthrunner.com. Gosportz Media LLC and it’s publisher assumes no liability for the content or opinion of it’s writers or advertisers and reserves the right to reject any advertising at it’s own discretion.

Youth Runner recommends that you consult with your coach and your physician on any changes with your training, fitness and health issues.

YOUTHRUNNER.COM 7

JAIDEN WOODBEY 8 SEPTEMBER / OCTOBER 2013

NATIONAL PENTATHLON CHAMPION REBECCA JOELSON

YOUTHRUNNER.COM 9

INTERVIEW YR: Here's a few questions for you. If you don't like a question, just skip on to the next.

No pressure...there's no perfect answer...we mostly just want to hear back in your own words and your thoughts.

First off congratulations on all your success in the multi events. What got you interested in the Pentathlon?

JAIDEN: Thanks. My coach, Ms. Tarina, wanted me to come out and try it. I did and I liked it.

YR: How old were you when you started and when did you discover that you could be good?

JAIDEN: I was 9 yrs old and each time I competed, I got better and better. I went after the Bantam record when I was 10 and missed it by 30 points, so I was determined to get it as a Midget.

YR: Which is your favorite event?

JAIDEN: When I was a bantam, I liked high jump. When I moved up to midget, the hurdles became my favorite.

YR: How do you train for all of your events?

A distance runner does mileage and tempo workouts, how do manage it all?

schedule because I do different things all of the time and I have to train for other events in addition to the multis. I spend a little time on each until I get the hang of it.

YR: Do you weight train?

JAIDEN: Yes, i’ve been going once a week since I turned 13.

YR: Describe a day at one of your multi event meets? What kind of breakfast do you eat to keep the energy going? How do you prepare yourself?

JAIDEN: It’s a very long day. I wake up early to stretch. My mom makes me Oatmeal, turkey bacon, and eggs, w/ orange juice. We get to the track 1 ½ hrs before the competition begins. I do my warm up drills so that I can get ready for my long day. We get a 30 minute break between each event and that’s when I get a snack to rejuvenate my body & get ready for my next event. While I’m waiting for the next event, I also listen to music.

YR: Tell us about your most memorable meet so far.

JAIDEN: I just do whatever my coach tells me because I know that it will help me succeed in the multis. We do field events one day, strength another day, speed the next and it all comes together.

JAIDEN: My most memorable meet was when I broke the record the first time. I was nervous because I wasn’t sure if I’d get it because things weren’t going the way we had planned, my numbers weren’t what was in my game plan. It came down to the last event, the 1500, so I had to give it everything I had. I pr’d and that helped me break the record by 11 points!

YR: What's a normal workout schedule for you?

What do you do? How much time do you spend on the high jump, shot, etc.

YR: What's been the toughest experience and how did you recover mentally from it? (maybe you haven't had one)

JAIDEN: I don’t really have a normal workout

JAIDEN: My toughest experience was when I

10 SEPTEMBER / OCTOBER 2013

"I WAS 9 YRS OLD AND EACH TIME I COMPETED, I GOT BETTER AND BETTER"

YOUTHRUNNER.COM 11

false started in the hurdles at the association meet for multis, so I didn’t get to compete for points in that event. I did well in everything else, beating all of my competitors, but I came in 11th place overall. I was hurt about it, but I knew I had to overcome it. It made me work even harder and learn how to stay focused.

YR: What about away from the track? What are your favorites?

JAIDEN: I love playing football and watching basketball. My favorite player of all time is La Danian Tomlinson,. Current players are Cam Newton and RG III. In basketball, I like Le Bron James and Derrick Rose.

MUSIC: My favorite singer is Chris Brown FOOD: Fried Chicken SPORTS DRINK: XXX Vitamin Water SUBJECT IN SCHOOL: Language Arts BREAKFAST CEREAL: Apple Jacks COLOR: Chrome OTHER SPORTS YOU LIKE: Football and Basketball YR: Describe yourself in five words JAIDEN: Fun, Caring, Athletic, Talkative, Competitive YR: Ok, now in one word JAIDEN: Swag YR: Have any role models?

JAIDEN: My biggest role model is my dad. I like Cam Newton, too.

YR: Any advice for other kids who are thinking about trying the Pentathlon?

JAIDEN: Get prepared because this event is about mental and physical toughness. Your body has to be ready to perform because the events are back to back to back. Be smart about what you do in each event because you need to conserve energy for your next events.

Thanks Jaiden, and good luck on your season this year!

12 SEPTEMBER / OCTOBER 2013

Peyton Moore TurboJav Thrower, Shot Putter, overall tough competitor and great kid recently passed away in his sleep at age 9. He threw the Turbo 30:30 meters and the shot put 6.79 meters at the Myrtle Beach Coach O Regional Meet June 1, 2013 (first place in both) and he threw the shot put 7.01 meters at the Mount Pleasant Invitational Meet May 18, 2013 (he also won jav and shot put at that meet). His team and other teams honored him at State by wearing “Running for Peyton” wrist bands and stickers on their shirts. Peyton’s dad told us that he dreamed about being featured in Youth Runner Magazine. Here you go little buddy! We'll be thinking about this amazing kid for a long time to come.

YOUTHRUNNER.COM 13

14 SEPTEMBER / OCTOBER 2013

Klotz Images

[ JUST FINISHED A 132 MILE HIGH SCHOOL RELAY RACE ]

WHEN IS THE NEXT ONE? YOUTHRUNNER.COM 15

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TRACK SHOTS SHOTS FR O MOST RE M THE C EVENTS A ENT R THE COUN OUND TRY...

YOUTHRUNNER.COM 17

18 SEPTEMBER / OCTOBER 2013

YOUTHRUNNER.COM 19

The run at iCAN Tri

Chloe Walden

Thumbs up!

ICAN TRI YOUTH

TRIATHLON BY: YR STAFF Established in 2006, the iCAN Junior Triathlon Club was driven by the idea of creating a fun, positive and safe environment where young athletes could learn the sport of triathlon. A great emphasis is placed on the iCAN core life principals - confidence, patience and determination - qualities that go beyond the sport to make a positive impact in other aspects of daily life and school.

In July the club hosted the 2nd Annual ICAN Youth Triathlon in Fresno, California, with athletes coming in from all over the state to participate and cheer on the competitors. A friendly community village, awesome Expo, and spectacular finish line combined to create an exciting atmosphere similar to that of a national triathlon. iCAN Jr. Tri Team at USAT Nationals

20 SEPTEMBER / OCTOBER 2013

KIDS OF

STEEL Kelsey Jackson

BY: YR STAFF

KIDS OF STEEL PROGRAM: The Kids of STEEL Program in Pittsburgh challenged

schools designated a time for students in PE Class or re-

kids in Kindergarten though 6th grade to run 26.2 miles

cess to complete their running, while others had a weekly

during a 4-month period. The final 1.2-miles took place at

running club that met after school or encouraged stu-

the Toyota of Pittsburgh Kids Marathon on Saturday, May

dents to run at home. The Kids of STEEL Program also

4, 2013. This year, 2,300 students at 52 different schools

promoted healthy eating habits by encouraging kids to

participated in the program. In total, Kids of STEEL par-

taste and study 2-3 different fruits and vegetables each

ticipants logged over 72,000 miles.

week.

Students tracked their miles in a training log. Several

WAY TO GO KIDS OF STEEL!

YOUTHRUNNER.COM 21

HOW DID YOU KICK OFF THE XC

SEASON THIS YEAR?

WE ALL LOVE TRACK AND FIELD BUT IT FEELS REALLY GOOD TO HAVE CROSS COUNTRY SEASON BACK. DID YOU DO ANYTHING TO KICK OFF THE SEASON?

PORTLANDTO-COAST

HIGH SCHOOL CHALLENGE These

crazy

schoolers

ran

high the

PTC Relay 132 miles through

the

night.

Twelve kids on a team ran 5+ miles on each leg, got no sleep, ran with head lamps, and had the experience of their life. Check out the YR Staff

22 SEPTEMBER / OCTOBER 2013

instagram

pics

they sent in. -YR Staff

THE WEST SPRINGFIELD (WS) HS GIRLS X-COUNTRY TEAM

The Camp involves several team-

learned the importance of stat-

eted All-American designation. In

building activities and a triad of

ing their personal and team goals

the outdoor track season, Caro-

testing runs. The first of the chal-

in front of their teammates. On

line showed her toughness.

lenges is a 4 mile up-the-moun-

the last day of XC Camp, the last

the VA AAA State 3200m final she

tain Run.

Once to the top, the

challenge is the long run, nick-

led from the gun only to collapse

runners walk another half mile to

named the “Junkyard Dog”. The

with 150m to go from a heat-re-

an overlook where you can see 4

run is point to point on rolling

lated illness. Two weeks later she

states (VA, WV, PA and MD) on a

paved hills. The Finish Line is the

redeemed herself at the New Bal-

clear day. The second test is a

WV State Fish Hatchery. Alcorta

ance Outdoor Nationals with a 4th

cross country relay.

set the all-time record with a run

place All-American finish of 10:23

averaging 6:20 per mile.

in the 2 Mile Final.

proximate 1/2 mile loop on grass

This year’s Girls squad features

Be sure to watch the boys team.

that surrounds the Cacapon Park

a team led by last year’s Virginia

They all chase the Top 20 times in

Golf Course. Prizes are given to

AAA State Runner-up in Caroline

West Springfield history. The #1

the winning team.

Goal setting

Alcorta. She is also a returning

times for the Boys are all held by

on Day #3 is the most important

Footlocker Finalist where Alcorta

Footlocker Finalists.

element of Camp. For the 7 rook-

had an outstanding first-timer fin-

ies to Cacapon XC Camp, they

ish of 16th just missing the cov-

The group

is split into 3 teams of 4 runners

At

where each runner races an ap-

Caroline Alcorta

t

-Dave Watt

Taking a break during Team Camp

HOW TO BUILD A SOLID BASE FOR XC SEASON AND BEYOND BY: MICK GRANT & JOHN MOLVAR The Fall XC season is an excellent time to start building a solid foundation for the future. Never forget that aerobic endurance is the foundation to success for all race distances from 800 meters on up. How much mileage should one run during the Base Phase to build aerobic endurance? This is the question everyone wants answered. What is the magic number?

When answering this question, always remember the first two rules , Have Fun and Stay Healthy. For beginning runners, it is best to start from zero, and gradually work up. If a young runner with no experience comes to practice, one to five minutes is fine. Some kids are not initially capable of running for 5 minutes without stopping. Have them walk and jog for a total of 5 minutes until they can get to the point where they can run for 5 minutes continuously. Eventually, they will be able to run one mile or more. The important thing is to keep the athlete healthy, so training can be consistent and increased gradually over time. Do not rush things

with beginning runners. Rushing things invites two beginning runner’s injuries - Shin Splints and Runner's Knee. It is simple logic that, if the athlete enjoys running and stays healthy and if the training load gradually increases over time, the training load will eventually become very high and the athlete very fit. Over time, our athlete will do more miles per run on average, more days per week, and at a faster aerobic pace.

There are too many factors involved to give specific cookie cutter guidelines on how many miles each athlete should run. However, to give no approximate guidelines on this critical subject, would be a cop out. Again, the overriding determining factor in determining how much mileage is appropriate for each athlete is FUN FIRST and the health of the athlete. The young athlete must be enjoying what they are doing and must be healthy.

The factors to determine how much mileage include:

HOW MUCH RUNNING HAVE THEY DONE IN THE PAST?

AGE?

GENDER?

WHAT IS THEIR INJURY HISTORY IF ANY?

HOW IS THE ATHLETE’S DIET?

HOW MUCH DOES THE ATHLETE FEEL COMFORTABLE WITH?

COMMITMENT LEVEL TO THE SPORT?

ARE THEY TAKING IN SUFFICIENT CALORIES AND NUTRIENTS?

WEEKLY MILEAGE GUIDELINES The athlete must progress through each stage. Do not take short-cuts.

For example, if the athlete begins running at age 16, it is a good idea to begin with 5 minutes a day and gradually increase to 10-15 miles per week (MPW) and then later build up to a higher level. Do not just jump in at 50 MPW. Even though physically mature kids can handle more miles than physically immature kids, we still need to be patient and build up slowly. We need to stay healthy. Building up too rapidly could cause problems such as muscle strains from excessive muscle soreness, shin splints, or Runner's Knee.

The table shown below is the theoretical ideal progression for a youth runner to improve their aerobic endurance year after year after year. Keep in mind, this only applies to the theoretical ideal runner. Who is the theoretical ideal runner? It is a runner who starts running at a young age, and who loves to run, and enjoys the whole process, and whose enthusiasm increases every year, and due to the gradual build-up, rarely gets injured, and most importantly, shows a positive adaptation to the increased stimulus, meaning they get better every year.

Every runner won’t fall into this model, so as a parent or coach you have to adapt the training to your kid. Some kids start at a later age and you always have to start at zero and gradually build them up, all the while ensuring they are enjoying it, they are staying healthy, and they are improving. In the above chart, the ideal athlete is spending an entire year

24 SEPTEMBER / OCTOBER 2013

at each mileage level. An athlete who starts at an older age can pass through each mileage level in less than a year PROVIDED they are enjoying it, staying healthy, improving at each mileage level, and are enthusiastic to move on to the next level. Even then, they should always spend a minimum of 2 months at each mileage level and even more months at each of the higher levels on the chart. Furthermore, they should not exceed the MPW levels shown in the chart for their age except in the rarest of circumstances. For example, say a 15 year old boy begins running for the first time. He would start out at 5 minutes a day for a couple of weeks, then progress to about 10 MPW for about a month, then 15 MPW for 2 months, then 20 MPW for 2 months, then 25 MPW for 2 months, etc. and by the end of their first year, they could be near 40 MPW. Again, as coach, you can't blindly follow a plan, you need to have a plan, then observe and adjust as necessary as you execute the plan. In this example, you have to pay attention and ask are they staying healthy, are they enjoying it, are they improving, do they want to move to the next level, etc.? If the answer is not yes to all of those questions, you should not be increasing mileage.

Some kids may not mentally enjoy increasing mileage to the next level, and you have to factor this into the training plan, so that the athlete and coach are on the same page. Again, have fun and stay healthy.

Authors of: The Youth and Teen Running Encyclopedia

IDEAL PROGRESSION FOR A YOUTH RUNNER MILEAGE PROGRESSION OF THE THEORETICAL IDEAL RUNNER Age

Males MPW

Days Per Week

Females MPW

6

3-7

3-7

3-7

7

3-7

3-10

3-10

8

3-7

6-15

6-15

9

3-7

6-16

6-16

10

3-7

8-18

8-18

11

3-7

10-20

10-20

12

4-7

15-25

15-25

13

4-7

25-35

25-35

14

5-7

35-45

35-45

15

6-7

45-55

40-50

16

6-7

50-60

45-55

17

7

55-65

50-60

18

7

65-75

55-65

19

7

75-85

60-70

20

7

85-95

65-75

21

7

100

80

LAP

COUNTING FOR P.E. TEACHERS + TIMING FOR EVENTS

(10 YEAR OLD NEW RUNNER, NO EXPERIENCE) Mile Per Day/*Week

Miles Per Week

Month

Days

1

3

1

3

2

3

1.5

4.5

3

3

2

6

5

3

2

7

7

3

*3, 4, 3

10

9

4

*4-3-4-4

15

Mile Per Day/*Week

Miles Per Week

(14 YEAR OLD, NO EXPERIENCE) Week/ *Month

Days

1

3

1

3

2

3

1.5

4.5

3

3

2

6

4

3

*2,3,2

7

*2

3

*3, 4, 3

10

*3

3

*4,4,4

12

*5

4

*4-5-4-5

18

*7

5

5

25

*9

6

*6-4-5-5-6-4

30

*These are extremely simplified training charts. The point is to gradually run more miles.

3 MINUTE SETUP NO CORDS, WIRES, OR MATS 253-627-5588 YOUTHRUNNER.COM 25

CHECK OUT SOME OF THE NEW GEAR AND GADGETS WE'VE NOTICED THIS MONTH.

2

ROCKTAPE

BHEESTIE

You’ve probably noticed athletes with colored tape on their legs. It’s called kinesiology tape and it’s used to treat and prevent runner injuries such as ACL/MCL issues, Groin & Hamstring pulls, Schin splints, Achilles Tendonitis, & Plantar Fasciitus.

It’s a thin stretchy material that lifts the skin away from the muscle and relieves pressure from the pain of an injury.

Read more about Rocktape at youthrunner.com. It’s incredible. You can get it at www.rocktape.com

Have you ever grabbed your phone from your sports bag after a rainy competition and it’s soaking wet? We’ve heard dropping in a bag of rice will sometimes draw the moisture out but now there is also the “Bheestie” a foil bag with magical beads inside that removes moisture from your gadgets.

$20.00 26 SEPTEMBER / OCTOBER 2013

1

$17.95

ECO VESSEL Has your mom ever sent you with a thermos of hot chocolate for after that cold xc meet and when you open it up it’s cold? The Eco Vessel will even keep mom’s chicken soup hot for eight hours and cold stuff for 36 hours. We also thought you’d like that 1% of all their sales is donated to Water for People. www.ecovessels.com

$39.95

3 4

ARM POCKET

$39.95

You’re going on a long run and you’d like your phone with you but no comfortable place to carry it. The Armpocket is cool because you can keep it dry, plus it has space for other valuables. If you get it muddy have your mom throw it in the wash. www.armpocket.com

$29.95 YOUTHRUNNER.COM 27

COMING UP HERE'S JUST A FEW OF THE CHAMPIONSHIP MEETS YOU'LL WANT TO ADD TO YOUR CALENDAR: AAU AAU CROSS COUNTRY NATIONAL CHAMPIONSHIP | FORT GORDON, GA. | DECEMBER 7TH Regional and Association Meets go to aau.youthrunner.com or aauathletics.org

HIGH SCHOOL BORDER MEETS: BATTLE OF THE POTOMAC | SMOKY GLEN FARM, VA | NOVEMBER 23RD NIKE BORDER CLASH | NOVEMBER 24TH

FOOT LOCKER MIDWEST REGIONAL | KENOSHA, WI | NOVEMBER 30TH NORTHEAST REGIONAL | BRONX, NY | NOVEMBER 30TH SOUTHEAST REGIONAL | CHARLOTTE, NC | NOVEMBER 30TH WEST REGIONAL | WALNUT, CA | DEC 7TH NATIONAL CHAMPIONSHIPS | BALBOA PARK-SAN DIEGO, CALIFORNIA | DEC 14TH

NIKE TEAM NATIONALS NIKE PRE NATIONALS |PORTLAND, OR | SEPTEMBER 28TH NORTHWEST REGIONAL | BOISE, ID | NOVEMBER 16TH NORTHWEST REGIONAL | BOISE, ID | NOVEMBER 16TH HEARTLAND |SIOUX FALLS, SD | NOVEMBER 10TH MIDWEST |TERRE HAUTE, IN | NOVEMBER 17TH SOUTHWEST |MESA, AZ | NOVEMBER 23RD SOUTH |THE WOODLANDS, TX | NOVEMBER 23RD NORTHEAST |WAPPINGERS FALLS, NY | NOVEMBER 24TH SOUTHEAST |CARY, NC | NOVEMBER 30TH NEW YORK |WAPPINGERS FALLS, NY | NOVEMBER 30TH NATIONALS |PORTLAND MEADOWS-PORTLAND, OREGON | DECEMBER 7TH

USATF JUNIOR OLYMPICS NATIONALS | NATIONAL SHOOTING COMPLEX-SAN ANTONIO, TX | DECEMBER Regional and Association Meets check youth-usatf.youthrunner.com or usatf.org *For more results, and event dates check the calendar at youthrunner.com

FOR THE DETAILS AND REGISTRATION LINKS, GO TO YOUTHRUNNER.COM 28 SEPTEMBER / OCTOBER 2013

YOUTHRUNNER.COM 29

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Exclusively for the Running Network LLC                  

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         

                                   

            .            

                                                                          

                     

             30 SEPTEMBER / OCTOBER 2013

  

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  

                                                                                                                                                                                                                                                                    

                                                                                  

                                                                                                                                                              

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