Spring 2012

ClubRunning WE RUN THE NATION!

Spring 2012

London Olympic Marathon Preview RRCA National Awards

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Donna Manley Photography

Bring Back the Mile Campaign

Leah Thorvilson finished 6th overall and was the first female at the Germantown (TN) Half Marathon, earning the title of 2012 RRCA National Half Marathon champion.

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ClubRunning Spring 2012

Matt Mendelsohn

WE RUN THE NATION!

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Executive Director’s Letter

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RRCA Members Speak

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Health & Safety Spotlight

40 Years of Title IX RRCA Web Poll

How Amino Acids Help Your Running May is Skin Cancer Awareness Month

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Shoe Review

London Olympic Marathon Preview

by Dave Hunter

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Bring Back the MILE

by Duncan Larkin

20 RRCA Awards Spotlight

RRCA Road Runners of the Year Hall of Fame Inductees Browning Ross Spirit of the RRCA Award Outstanding Youth Program Director

24 RRCA Champs Spotlight Germantown Half Marathon

26 RRCA Program Spotlight Runner Friendly Community® Program RUN@WORK Day

30 Training Tips Tapering for Back-to-Back Marathons

CONT ENTS RRCA.org

S p r i n g 2 0 1 2 ClubRunning • 3

Executive Director’s Note

Matt Mendelsohn

T

his year, 2012, is a year of change for the RRCA, as Brent Ayer concludes his service to the RRCA board of directors.

The RRCA is governed by a nine-member board elected at the annual meeting of the membership held each year in conjunction with the RRCA annual convention. Ayer has served on the RRCA board of directors during four decades. His first term was as treasurer between 1987–90, when the organization was healthy and growing.

When he returned almost 15 years later to begin his tenure in 2004 as Eastern Region director, the organization was divided and deeply in debt. By the time Ayer was elected to serve as president in 2008, Jean Knaack the organization had stabilized and had turned a six-figure deficit into a six-figure, board-restricted, net assets fund. In his final President’s Letter in our Inside Track newsletter mailed to club and event leaders, Ayer noted, “My plea to our members, as my tenure ends on the board, is to grow, improve, and preserve the RRCA now and into the future.”

As the new RRCA board of directors under the leadership of president David Cotter begins their first term, it is their uniting goal to follow Ayer’s lead and ensure the RRCA continues to grow, improve, and to preserve the organization now and into the future. The RRCA is grateful to the leadership of the RRCA board, which includes David Cotter (president), Mitchell Garner (vice president), Dennis Novak (treasurer), Mark Grandonico (Eastern director), Lena Hollmann (Southern director), Beth Onines (Central director), Bailey Penzotti (Western director), and Kelly Richards and Dan Edwards (at-large directors).

The RRCA extends a huge thank you to the Memphis Runners Track Club for hosting an outstanding RRCA convention in March. The event’s keynote speaker was Christopher McDougall, bestselling author of Born to Run, who expressed “that running is about building community.” We couldn’t agree with him more.

—Jean Knaack Editor’s Correction: In our last issue, we spelled John Gorvin’s last name two ways.

The correct spelling is Gorvin. His correct degree is Psy.D., not Ph.D. We thank John for noting these items for our readers.

On the Cover: Leah Thorvilson finished 6th overall and was the first female at the Germantown (TN) Half Marathon, earning the title of 2012 RRCA National Half Marathon champion. (Donna Manley Photography)

ClubRunning is a complimentary publication made possible by our advertisers and created through a partnership between the Road Runners Club of America (RRCA) and Running Network LLC. You’re a member of your local running club and your local running club is, in turn, a member of the RRCA.

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ClubRunning Spring 2012 www.ClubRunning.net ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President David Cotter SHOOTING STAR MEDIA, INC. Group & Coordinating Editor Christine Johnson, christinej.ssm@gmail.com Designer Alex Larsen Photographers Victor Sailer www.PhotoRun.net BigStockPhoto.com Goody Tyler Donna Manley Photography Memphis Runners Track Club Matt Mendelsohn Mitch Garner Ryan Lamppa Outrun the Sun, Inc. Proofreader Red Ink Editorial Services, Madison, WI Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI RUNNING NETWORK LLC Advertising Larry Eder President phone: 920.563.5551 x112; fax: 920.563.7298 larry@runningnetwork.com Advertising Production Manager Alex Larsen Counsel Philip J. Bradbury Melli Law, S.C. Madison, WI

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RRCA Members Speak

Women’s Sports Foundation Celebrates 40 Years of Title IX June 2012 marks the 40th anniversary of Title IX, the landmark legislation that helped level the playing field for female athletes and scholars.

The Women’s Sports Foundation, founded by Billie Jean King, kicked off a year-long celebration to mark the 40th anniversary of the groundbreaking legislation. Nancy Hogshead-Makar and Andrew Zimbalist, researchers and authors of Title IX and Social Change, contend that Title IX has had a greater effect on women’s lives than any other legislation, except women’s suffrage.

What is Title IX? Title IX of the Education Amendments of 1972 protects people from discrimination based on sex in education programs and activities that receive federal financial assistance. It states: “No person in the U.S. shall, on the basis of sex be excluded from participation in, or denied the benefits of, or be subjected to discrimination under any educational program or activity receiving federal aid.”

Before Title IX, the primary physical activities for girls were cheerleading and square-dancing. Only 1 in 27 girls played high school sports.

There were virtually no college scholarships for female athletes; female college athletes received only a paltry 2% of overall athletic budgets.

Opportunities for girls and women in athletics have increased exponentially since the passage of Title IX. In 1971, 294,016 girls and women participated in high school sports, and 31,852 on college teams in the U.S. Today, 3.06 million girls play sports in high school, and 166,800 young women play on college teams (Source: Nancy Hogshead-Makar & Andrew Zimbalist (Eds.), Equal Play: Title IX and Social Change. Philadelphia: Temple University Press, 2007). At the college level, there has been a nearly 450% increase in participation by female athletes.

On Oct. 25, 1970, the RRCA hosted the first-ever women’s marathon championship event, despite the fact that women weren’t allowed to run marathons by the Amateur Athletic Union. In 2011, approximately 213,000 women completed a marathon (based on Running USA’s Annual Marathon Report).

Compiled from the press release by Fern Marcya Edison Make-A-Difference Public Relations

RRCA.org website poll What running item is at the top of your list to purchase/receive in the next 30 days?

Total Votes: 322 I will be getting my 2012 new pair of running shoes. 49% (158)

I will be getting a GPS device to run with. 13% (41)

I will be getting running focused training books. 8% (25)

I will be getting new running clothes. 27% (87)

I will be getting a hydration system to run with. 3% (11)

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We invite our readers to participate in the RRCA website polls at www.RRCA.org

Be Part of Our RRCA Facebook Discussions

by visiting us at www.facebook.com/Roadrunnersclubofamerica and help us reach our goal of more than 5,000 Facebook fans by inviting your friends to “like” the RRCA on Facebook.

Find us on Facebook, Twitter, and YouTube!

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S p r i n g 2 0 1 2 ClubRunning • 5

Health & Safety Spotlight

How Amino Acids Help Your Running

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Years ago, the mantra was “carbo-load for better performance.” And granted, carbohydrates do play a key role in running, since they are the primary fuel your body uses during endurance activity. However, all three macronutrients—carbohydrates, fat, and protein—are important for runners. And our need for protein is actually based on amino acids, the building blocks of proteins. Not all amino acids are created equal, however. Some, including the three branched-chain amino acids—leucine, isoleucine, and valine—are the most important ones for endurance athletes.

Take a look at some of the gels, drinks, and other sports nutrition products marketed

to runners and you may see leucine, isoleucine, and valine on the ingredients list.

These amino acids have been added to pre-, during, and post-run products for three main reasons.

During intense, long-duration endurance activity (a 10-mile tough trail run, for instance), you will break down muscle tissue. To repair that muscle tissue and also prevent some of the soreness and inflammation that coincides with muscle tissue breakdown, you should consume a sports nutrition product that contains the branched-chain amino acids.

In addition to repairing muscle tissue, a mix of essential amino acids (the three branched-chain amino acids are among the nine essential amino acids) with a greater amount of leucine (3.5 grams as used in one study) can improve muscle protein growth during the recovery period after a steady-state endurance activity. So, in addition to preventing muscle breakdown, you can actually facilitate muscle growth while running!

There is one more important thing that these three amino acids can do, specifically for ultra endurance athletes. Ultra athletes face a number of challenges, including consuming enough calories to support their training, both over time and even in one training session. Consuming too few calories results in weight loss in the long run and—if the athlete doesn’t consume an adequate amount of highquality protein or the branched-chain amino acids—muscle loss. Inadequate consumption of calories during one long training run means

By Marie Spano, MS, RD, CSCS, CSSD your body will not only break down muscle tissue, but also use this as a source of energy during your run! You can spare the use of muscle tissue as fuel and help your body use its supply of fat to fuel performance by consuming food or sports nutrition products that contain leucine, isoleucine, and valine during your ultra runs.

In addition to trying out sports nutrition products that include the branched-chain amino acids during your training runs, include high-quality protein in your diet at breakfast, lunch, and dinner every day. Eggs, whey, and soy foods are all high-quality, complete proteins, meaning they contain all the amino acids your body needs for good health.

References Pasiakos SM, McClung HL, McClung JP et al. Leucine-enriched essential amino acids supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis. Am J Clin Nutr 2011; 94: 809–818.

Marie Spano, MS, RD, CSCS, CSSD is one of the country’s leading sports nutritionists. She combines science with practical experience to help Olympic, professional, and recreational athletes implement customized nutritional plans to maximize athletic performance. Spano is the sports nutrition consultant at Competitive Edge Sports and runs Spano Sports Nutrition Consulting.

May is National Skin Cancer Awareness Month Courtesy of OUTRUN THE SUN, Inc. 116,000 people will be diagnosed with it. By 2012, it’s estimated that 1 in 50 people will be diagnosed with melanoma. Melanoma is on the rise more than any other cancer. The incidence rate for children 18 and under increased 84% from 1975 to 2005. And despite this increase, government funding for medical research, including melanoma research, has been reduced, making the work of nonprofit organizations like Outrun the Sun, Inc. essential.

Courtesy of Outrun the Sun, Inc.

Skin cancer is the most prevalent cancer in America, and the number of cases diagnosed annually is greater than breast, colon, lung, and prostate cancers combined. Melanoma, a form of skin cancer, is the #1 cancer in people ages 25–29. One American dies of melanoma every hour. Skin cancer affects people of all ages and ethnicities and, although it’s highly preventable, more than $2 billion is spent annually in America to treat it. In 2012, more than

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Health & Safety Spotlight Many cases of skin cancer could be prevented. Be smart and learn the ABCDE’s of melanoma.

Asymmetry: One half of the mole does not match the other half.

Border: The border of the mole is irregular, ragged, blurred, or notched.

Color: The color of the mole is not the same throughout. There may be differing shades of tan, brown, black, red, blue, or white.

Diameter: The mole is larger than 6 millimeters (about 1⁄4 inch, roughly the size of a pencil eraser).

Evolution: The mole has been growing or has changed its shape or color.

page), Olympic medalist, American record holder, RRCA Roads Scholar, and melanoma survivor.

“From basal cell carcinoma to melanoma, I have successfully fought skin cancer through early detection,” says Kastor. “I encourage everyone to visit a dermatologist and to register for the Outrun the Sun Race in May. Join me in pledging to be sun smart.”

RRCA has partnered with Outrun the

Sun, Inc. to bring our readers this important message. Outrun the Sun is dedicated to building national awareness of melanoma and other skin cancers, educating communities about preventive measures that reduce melanoma’s incidence rate, and raising funds for melanoma research, leading to effective treatments and a potential cure. Learn more about Outrun the Sun and the Outrun the Sun Race in May at http://outrunthesun.org

Sun Safety Tips Generously apply sunscreen to protect yourself from the sun’s UVA/UVB rays. Use a sunscreen with a sun protective factor (SPF) of 30 or higher. Wear protective clothing such as widebrimmed hats and long sleeves. Wear clothing with a built-in SPF. Seek shade between the hours of 10 a.m. and 4 p.m. Be extra careful near water, sand, and snow, as they reflect the sun’s rays. Get vitamin D safely through diet and vitamin supplements, not through sun exposure. Avoid tanning beds and their harmful ultraviolet rays. Wear sunglasses to protect yourself from ocular melanoma. Perform skin self-exams regularly and note any changes in existing moles, new moles, changes in birthmarks, or other differences in your skin. Visit a trained dermatologist annually for a complete, head-to-toe skin exam. Support melanoma education and research.

For the first time, Americans have the opportunity to team up against skin cancer by participating in the national Outrun the Sun Race in May. The Outrun the Sun Race in May is a “virtual race” that launches May 1, kicking off National Skin Cancer and Melanoma Awareness Month. It offers anyone, no matter where they live, the opportunity to support sun safety and early detection by registering online.

Registrants receive sun safety information and contacts for skin exams. They can also raise funds for skin cancer education and melanoma research. Participants run or walk any day in May, making this a perfect “event” for individuals, families, coworkers, running clubs, schools, and others interested in combining exercise with sun safety.

The Outrun the Sun Race in May spokesperson is Deena Kastor (photo, previous

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S p r i n g 2 0 1 2 ClubRunning • 7

MARATHON PREVIEW Will U.S. Marathoners Shine at London’s Storied Venue?

By Dave Hunter On a clear and bracing Saturday morning in January, six American athletes—three men and three women—prevailed on the streets of Houston, capturing the top three places in the U.S. Olympic Marathon Trials and becoming the first members of the 2012 United States Olympic Team. And while the jubilant, flag-draped Olympians hugged each other, engaged in TV interviews, and posed on the podium for photographs, each knew, deep down, that their Trials accomplishment, while significant, was only yet another in a series of critical steps. Now the real test lies before them: the Olympic marathon … in August … in London.

In the weeks leading up to the XXX Olympiad, there will be much speculation about the marathon races. And if a review of London’s Olympic history—it hosted the Games in 1908 and 1948—can provide any clues, those races are likely to feature rigorous competition, a few surprises, and perhaps some late-race drama.

The Brits can be a fussy lot about many things, and the Olympics are no exception. London wasn’t even originally selected to host the Games in 1908. That honor was bestowed on Rome. But when Mount Vesuvius erupted in 1906 and disrupted the original plans, the International Olympic Committee tapped London to step up and host the 1908 Games. Amid the flurry to prepare for the Summer Games, the British Olympic Association (BOA) mapped out a point-to-point course from Windsor Castle to the Olympic Stadium in London. Since marathon courses in the early 20th century lacked a uniform distance, the BOA had some discretion not only in constructing the marathon course, but also in setting the distance.

After much course tweaking to address complaints about tram lines and cobblestones, the course distance stood at 26 miles. But a further course accommodation was still required. To afford Queen Alexandra the best view of the final meters of the race, the course was altered yet again— to its final length of 26 miles, 385 yards—by providing an unorthodox clockwise circuit of the stadium track and a finish in front of Her Majesty’s Royal Box. On marathon race day, the Queen witnessed a dramatic finish. The marathon leader, a diminutive Italian named Dorando Pietri, entered the stadium exhausted and confused. After beginning to run around the track counterclockwise—the customary but, in this case, wrong way—and falling several times, Pietri was assisted by officials who helped him across the finish line. Pietri, who committed no race violations himself, was promptly disqualified for the unauthorized acts of the assisting officials. The win, somewhat tainted, and the gold medal were awarded to a bewildered American Johnny Hayes, the second runner to cross the finish line. Proclaimed by many in attendance as “the greatest race of the century,” the dramatic 1908 Olympic marathon is believed to have been instrumental in influencing the International Amateur Athletic Federation to act in 1921 to set the official marathon distance at 26 miles, 385 yards.

The Summer Games returned to London in 1948. As was the case with the ’08 Olympics, London wasn’t originally scheduled to host the ’48 Games. London had been provisionally selected to host the 1944 Olympics. But when World War II prompted a 12-year Olympic hiatus,

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London was named to host the Games of the XIV Olympiad in the summer of 1948. While the headlines were dominated by the athletic exploits of Dutch sprinter Fanny Blankers-Koen, “The Flying Housewife,” and teenage decathlete Bob Mathias, the Olympic marathon dished up yet another dramatic London finish. The lead runner, a Belgian named Etienne Gailly, entered Wembley Stadium completely spent. On the final circuit of the track, the wobbly-legged Belgian was passed by Argentinean Delfo Cabrera, who went on to win, and then by England’s Tom Richards, who captured the silver medal. Gailly struggled in for the bronze.

Having served as the host city for two of the most exciting marathon finishes in Olympic history, can London once again produce compelling drama on race day? The London organizers have left nothing to chance.

The Olympic marathon course is an athlete-friendly, loop course, which is generally considered capable of producing fast times. The race start time and the attendant weather, always major concerns in an event like the Olympics where television rules all, appear to be favorable. With both the men’s and women’s races starting at 11 a.m. local time and prevailing weather conditions suggesting cooler temperatures in the upper 50s/lower 60s, the conditions should be far superior to the sub-par air quality and steam bath conditions that tortured Olympic marathoners in Beijing.

Handicapping the U.S. Olympic marathoners is never an easy task and this Olympics is no exception. While it’s conceivable that the U.S. could produce a medal-winning performance in one or both races, it’s also likely that all six marathoners could run personal bests and not even make it onto the podium.

THE AMERICAN WOMEN Desiree Davila. A 2nd-place finisher to Shalane Flanagan in the Trials race, Davila has a PR of 2:22:38, which is the fastest of the three American women. An efficient runner with a relentless turnover, Davila backs down from no one. Who can forget her punishing pace from Cleveland Circle to the Boston finish line on Patriots’ Day last year—an aggressive drive that nearly captured her the victory? She’s not afraid to assert herself in critical, late-race situations. Such bold running sealed her doom as a novice runner in the 2008 Trials. But as a stronger, more mature runner now, that tactic is one of her bona fide weapons. She’s likely to be a lead pack factor in London.

Shalane Flanagan. Approaching the zenith of her career, Flanagan has assembled an impeccable running résumé— bronze medalist in the 2008 Olympic 10,000; American recordholder in the 10,000 (30:22.22); and 14 national titles. She has vast international experience which will aid her in London. Her serene and composed façade belies the competitive fire that burns within. After pushing hard during the last few miles to ensure her victory at the Trials in a PR time of 2:25:28, Flanagan acknowledged in a postrace interview, “My primary goal was to make the team.” But then, with a slight smile, she admitted, “But I love to win.”

Continued on page 10

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HOME OF THE DRAKE RELAYS PRESENTED

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GREG NIXON ASICS ELITE SPRINTER

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Ryan

Shalane

Kara

Kara Goucher. Like Flanagan, Goucher is another seasoned veteran with the demonstrated ability to get onto the medal stand in international competition. She was the bronze medalist in the 10,000 at the 2007 World Championships in Osaka. Goucher came in to the Trials admittedly undertrained, but still was able to PR (2:26:06) and to summon the will and the energy to shake off 4th-place finisher Amy Hastings over the final 10 kilometers. With a few more months of focused training under the tutelage of her new coach, Jerry Schumacher, and some quality training with her new running buddy Flanagan, a more fully prepared Goucher could surprise many in London.

The Women’s Competition The women’s marathon looks to be one of the most highly competitive and exciting races of the Olympic Games. Russia’s Liliya Shobukhova, on the strength of her 2:18:20 win in Chicago, was ranked #1 in the world last year. But Kenya’s Mary Keitany bested Shobukhova by a significant margin in the London Marathon last spring. A good number of other African women have the credentials to compete for a medal. All three American women have the PRs and the battle-tested experience in big races that establish them as legitimate medal threats. And don’t overlook England’s Paula Radcliffe, the sentimental favorite. The long-standing world recordholder is easing into the later stages of her career, but with her PR minutes superior to the rest of the field and with her compatriots sure to be exhorting her onward, could London’s propensity for Olympic marathon drama strike again?

THE AMERICAN MEN Abdi Abdirahman. Abdirahman is an experienced runner who knows how to prepare for big races. Only recently injury-free, Abdi bypassed marathon paydays last fall to be sure he could bring his “A” game to the Trials. He did. A solid 10,000 meter runner—2005 national champion—

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Abdirahman has 13 overall national titles. Recently inducted into the Road Runners Club of America Hall of Fame, Abdirahman is now on his fourth U.S. Olympic team. While Abdi has a 2:08 marathon PR, an ambitious early pace in the Olympic marathon might be tough for him to handle. But if the race becomes tactical, Abdirahman would not likely be afraid to make a push from far out.

Ryan Hall. With a PR of 2:04:58—albeit on Boston’s so-called “aided” course—and a fearless running style, Hall is likely the best U.S. men’s hope to break the Kenyan juggernaut. When Hall jettisoned his coach, created his own training schedules, and further energized his faith commitment, it appeared to liberate him. He seems endowed with a renewed joy and appetite for running and the type of daring racing style that he’ll need to display on London’s world stage. Recently named 2011 Runner of the Year by Road Runners Club of America, Hall has solid international experience and has won several overall national titles. Look for him to be a dominant participant in the lead pack on race day. Those who discount his finishing speed have forgotten that Hall’s 13:16.03 in the 5000 in the 2005 Outdoor Nationals placed him on the U.S. team for the World Championships in Helsinki.

Meb Keflezighi. The Comeback Kid. Serious pelvic issues caused many to presume—prematurely—that Keflezighi’s best running days were far behind him. His PR performance in the 2011 New York City Marathon and—69 days later—his glorious victory in the Trials, affirmed his durability, his longevity, and his determination. While Keflezighi has a halfdozen sub-2:10 performances, he has never cracked 2:09. Will the Olympic race be too fast for him? Maybe. But those who might be inclined to discount his chances should remember that he’s proven such views wrong before.

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Desiree

Meb

Victor Sailer/www.PhotoRun.NET

Abdi

The Men’s Competition It’s hard to be optimistic about American medal chances when last year 27 of the top 30 performers in the marathon were Kenyans. When Hall can run 2:04:58 and not even be given a world ranking in the Top 10, it’s the best evidence that elite men’s marathoning is undergoing a stunning transformation. Kenya’s Geoffrey Mutai, coming off last year’s convincing wins at Boston and New York in course record times, has to be considered the odds-on favorite. Any number of other Kenyans—take

your pick—could join him on the medal stand. While Kenya looks to dominate the race, you can’t concede all the medal spots to them. That’s why they run the race.

Dave Hunter can be emailed at dhunter@brouse.com He has raced over 90 marathons, including the 1983 B.A.A. Marathon where he set his PR of 2:31:40.

100 YEARS OF DEEP ANNUAL MARATHON RANKINGS The Association of Road Racing Statisticians (ARRS) is proud to announce that the ongoing research undertaken by its network statisticians into the development and history of the marathon has reached a significant milestone. In December 2011, the ranking list for 1911 was posted, completing a unique set of historical marathon data stretching back 100 years.

The Annual Marathon Project has taken more than 5 years so far and has resulted in rigorous re-evaluation of marathon marks and the acquisition of a mass of new material from across the globe.

Project coordinator Andy Milroy said, “Creating such a set of detailed statistics reveals new insights into the development of the event. Despite all the work that has been done, the rankings are not complete. The longterm task will be to fill in any remaining gaps and add newfound results and dates of birth as they are discovered.” The years 1911–2011 are on the ARRS website, http://www.arrs.net/YR_Mara.htm In parallel with the Annual Marathon Project, ARRS also is attempting to document every marathon ever held. The Marathons Project shows how

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the event has changed and developed over the decades, from very small fields frequently numbering under 10, to the massive events of today with thousands of runners participating in the big-city marathons. Visit the website http://www.arrs.net/MaraList.htm Together, these two projects take marathon research far beyond what has previously been attempted. The ARRS network statisticians from across the globe have pooled their research and knowledge to create the most complete picture of the event that has come to dominate long distance running in the latter half of the 20th century and into the 21st.

ARRS webmaster and RRCA Hall of Famer Ken Young said, “The intention is to extend the research back to 1900 and beyond. Excellent progress has already been made towards achieving this.”

In addition to the marathons projects, the ARRS website also documents hundreds of long-held marathons, road, track, and cross country races, including national and international championships. Further information can be easily accessed at www.arrs.net

S p r i n g 2 0 1 2 ClubRunning • 11

BRING BACK

THE MILE AMERICA’S DISTANCE

One Man, One Mile: How Ryan Lamppa Hopes to Restore America’s Classic Running Distance

Courtesy of Ryan Lamppa

By Duncan Larkin Many would say that one person can’t make a difference. If Ryan Lamppa had believed that notion in the middle of a workout 2 years ago, he wouldn’t have taken on a running project he considers vital to the future of middle distance running and the sport in the United States.

On that particular day, Lamppa, who is currently Running USA’s media director, was running on Santa Barbara City College’s track, an exceptionally beautiful facility with stunning views of the Pacific Ocean. As he stared out at the crystal-blue sea, Lamppa had an epiphany.

“I thought, ‘Boy, wouldn’t it be great to have a Mile event here,’” Lamppa recalls. “But then I thought, If we had a Mile on that track, there would be an inevitable build-up for it, and then it would go away until the next year. It would just have that circus-comes-to-town effect.’ ” Lamppa ran a few more laps on the pristine track and then the big idea hit him. “I thought: ‘Hey, what if there was a campaign that was just about the Mile?’” Lamppa’s mind started working. He envisioned something huge, an “ongoing story about the Mile,” taking place in the United States.

On that day, Bring Back the Mile was born.

Ryan The Mile event has always been near and dear to Lamppa Lamppa. He first learned about it when he was in fourth grade and came across a book in the school library called The Jim Ryun Story, about the legendary Kansas miler who became the first high school runner to break 4 minutes in the four-lap race. “For a smalltown boy, I was just inspired by Ryun, who was getting up in the dead of winter at 5 a.m. to do a 10-mile tempo run. I just couldn’t fathom that,” Lamppa recalls. “He goes on to set American and world records.

That story has always been in the back of my mind.”

Primarily a 400m and 800m runner in college, it wasn’t until after Lamppa graduated from Harvard University that he gave the Mile a shot.

He showed promise in it, whittling his personal best down to 4:11.

Thanks to the incredible achievements of Ryun and others who followed him, Lamppa believes the Mile track event is deeply embedded in American culture. But he also says the lowercase “mile” is, too. “The mile is on our signs and odometers,” Lamppa contends. “We talk about miles when we run. Few in this country talk about kilometers. Our marathons here have mile splits. The mile does indeed have a special place in America.”

Lamppa believes many Americans are conversant in the four-lap race.

“Even those outside the sport know about the first sub-4-minute Mile,” he says. “They know that Roger Bannister was the first to do it. The Mile still resonates. It hasn’t lost its luster or mystique.”

More than a year after his Santa Barbara revelation, Lamppa started to see some signs in U.S. distance running that made him realize the time was right to jump start the campaign to bring back the Mile.

Last year, there were 17 high school boys who broke 4:10 in the Mile (26 performances in total)—the most ever in U.S. history. One of those athletes was Lukas Verzbicas, who equaled Ryun’s great feat, running under 4 minutes, only the second U.S. high schooler to do so

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in an all–high school competition.

At an elite level, the United States appeared to be in a place it hasn’t been in decades. Last year, Cornell University graduate Morgan Uceny was ranked #1 in the world in the metric mile (1500m), becoming the first woman to do so since Mary Slaney in 1985. Additionally, Jenny Simpson surprised the world with her gold medal in the 1500m at the World Championships, while on the men’s side, Matthew Centrowitz Jr. took bronze at the same championships in Daegu, South Korea.

“I saw all this happening and concluded that now was a great time to create a Mile movement in the U.S.,” Lamppa admits.

So he got to work, hiring a marketing director, David Monico. The two of them put their heads together and crafted the following mission statement for the campaign: “Return the Mile to prominence on the American sports and cultural landscape.”

Then they began to solicit support from famous American middle distance runners including Olympians Jim Ryun, Marty Liquori, Rich Kenah, Carrie Tollefson, Leo Manzano, and Ruth Wysocki.

“They read the summary of the campaign, and their first comment was ‘This is a great idea!’ Their second comment was, ‘How can I help?’” recalls Lamppa.

With a handful of famous Milers and other known people in the sport now behind the movement, Lamppa next looked at timing the website’s launch. At that point, the fall of 2011, he knew he wanted to do it soon, and after looking at the calendar, he immediately saw a golden opportunity.

Fifty years ago on Feb. 10, American Jim Beatty became the first person in the world to run a sub-4minute mile. A day after that anniversary, the 105th edition of the Millrose Games was set to take place for the first time on the famed Armory Track in New York City. The timing couldn’t be more perfect to launch the site—www.bringbackthemile.com Lamppa wanted to wrap the launch around the past, but also sought to talk about the present and future of the classic distance. On Jan. 19, the Bring Back the Mile website went live, showing a one-minute YouTube video of several runners explaining what the Mile means to them, while they held a cardboard signs that said, “I AM THE MILE.” Another longer video appeared on the YouTube site.

The initial response has been promising.

A week into the campaign, the combined videos had received more than 12,000 views. And the number of Facebook “likes” had reached 1,000plus. Sports Illustrated featured it in “Faces in the Crowd.”

Numbers and publicity aside, Lamppa is most bolstered by the touching, passionate comments he’s receiving from fans of all ages. At the end of January, over 250 people had registered with the campaign—without knowing who was behind it. Nearly 80% of registrants have left messages about what the Mile means to them.

“They are pretty much all talking about the magic of the Mile,” Lamppa says. “There’s no doubt we’ve touched a chord here.”

So what’s next for Bring Back the Mile?

RRCA.org

Victor Sailer/www.PhotoRun.NET

Lamppa is looking long-term now. Besides the campaign’s message of elevating and celebrating the Mile, he wants to do something more substantive, like creating change with how the Mile is treated—specifically at the high school level. His first major objective is to lobby the California Interscholastic Federation (CIF) to return to the Mile. Forty-four of 50 states have abandoned the Mile, most in favor of the 1600m (a distance not recognized outside American high schools) or, in a handful of states, the 1500m. Massachusetts is the only state to still run the Mile and 2-Mile at the state meet. As the website evolves, fans will be able to sign online petitions that can be routed to their respective state federation, asking them to return to the Mile.

Lamppa knows that it’s going to be slow going. Like running, progress is going to take hard work, perseverance, and patience—more a marathon than a Mile.

“I think we’ve pretty much succeeded in jump starting a movement at the grassroots level,” he says. “There’s no doubt about it: The Mile still does matter, and we plan to elevate and celebrate the storied distance and to recognize the people who made and make the Mile great and to promote the next generation of U.S. Milers.”

Duncan Larkin is a freelance journalist and author who has written for numerous running periodicals including Competitor Magazine, Marathon and Beyond, and Running Times. He’s a 2:32 marathoner who lives in West Chester, PA with his wife and four children. Duncan's first running book, RUN SIMPLE, will be published in June.

MILE

THE

HISTORY The word “mile” comes from the Latin “mille,” meaning “thousand.” A mile was 1,000 Roman strides, a stride being two paces. A mile equals to 5,280 feet or 1,760 yards or approximately 1,609 meters. Currently, the United States and Great Britain use the mile as a measurement unit.

The mile became “the Mile” near the end of the 19th century, when professional foot racing became the most popular sport in England, and Walter George was the Mile’s first superstar. Over the next 100 years, other great Milers followed, such as Norman Taber, Paavo Nurmi, Glenn Cunningham, Gunder Hägg and Arne Andersson, Herb Elliott, and Jim Ryun. But it was Roger Bannister, in 1954, who cemented the Mile’s place in history with the first sub-4-minute Mile—a time many experts thought an impossible, if not a deadly, barrier to break. To this day, Bannister’s iconic mark is the watershed moment for the Mile.

In the early 1980s, U.S. high school state federations switched from the Mile to the 1600 meters because new tracks were 400 meters instead of 440 yards. Thus, the 1600 meters, due to convenience, replaced the Mile at high school state meets (except Massachusetts and a few states that run the 1500 meters). But the Mile’s appeal did not and has not died because it holds a special place in the sport of track & field and beyond. No running distance, or field event for that matter, has the history, the appeal, the “magic” of the Mile. No other event has produced an equivalent of the sub-4-minute Mile standard in the sport, in the media, or in the public’s mind. Put simply, the Mile still matters.

From http://bringbackthemile.com/history Reprinted with Permission

RRCA.org

JENNY SIMPSON Mile PR: 4:25.91 Metric Mile (1500m) PR: 3:59.90 Hometown: Oviedo, FL High School: Oviedo (FL) HS College: University of Colorado Simpson was a 2008 U.S. Olympian and was the 2011 IAAF World Champion at 1500 meters, capping off a year in which she took home titles in the Mile and 3000 meters at the USA Indoor Championships, in addition to a runner-up finish in the 1500 meters at the USA Outdoor Championships. In 2009, Simpson broke the U.S. and North American records in the 3000m steeplechase (9:12.50), finishing 5th at the IAAF World Championships, and also became one of four American women to run under 4 minutes in the 1500 meters (3:59.90). That same year, in her final season at the University of Colorado, she broke five NCAA Division I records (1500m, 3000m SC, and 5000m outdoors, and 3000m and 5000m indoors) and also holds the NCAA Indoor Mile record. While growing up in Florida, Simpson credits her early exposure to running by participating in local races hosted by RRCA member Track Shack. She was hooked on running because the road races were fun, social, and involved people from all parts of the community.

S p r i n g 2 0 1 2 ClubRunning • 13

2012 SPRING

SHOE REVIEW A

ll things are relative to their frame of reference. This simplified explanation of relativity pairs well with a quote attributed to Albert Einstein, who had a passing acquaintance with the topic: “If you can’t explain it simply, you don’t understand it well enough.”

Our frame of reference, from a running perspective, was explained almost 225 years ago by Isaac Newton. Newton observed, theorized, and described gravitation and the three laws of motion (among many other things). Simply speaking, our frame of reference is about running on Earth, where the mass of the planet is greater than ours, so we are pulled toward it. We apply a force to the Earth and it gives back an equal force.

In this Review, we’ve looked at and weartested shoes in the three basic categories of motion stabilizing, neutral cushioning, and faster-paced/performance running. We describe their attributes and point out if and how the familiar has been changed, and we share some of our weartesters’ feedback. So whether you’re trying to find out what’s new, what’s changed, or what’s best for you, we’ve got you covered.

As we’ve said many times before, knowledge is your best ally. To make good choices for you, you must know the shape of your feet and understand the way they move. If you don’t, you may find your local running specialty store to be a source of good advice and information. There are many shoes appropriate for your running, but if you know your foot shape, foot motion, and footstrike, you can focus on shoes that meet your needs, not someone else’s.

RUNNING NETWORK LLC PARTNERS

—Cregg Weinmann, Running Network Footwear Reviewer

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics (Canada) www.athleticsontario.ca Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running www.rrca.org/publications/club-running Coaching Athletics Quarterly www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Get Active! www.healthclubs.com Greater Long Island Running Club’s Footnotes www.glirc.org Latinos Corriendo www.latinoscorriendo.com MarathonGuide www.marathonguide.com 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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WELCOME TO THE RUNNING NETWORK’S 2012 SPRING SHOE REVIEW I just returned from the 2012 U.S. Open, an indoor track meet held in New York City’s Madison Square Garden. Among the performances there were the fastest women’s 50 meters in 12 years (6.08 seconds, Veronica Campbell-Brown), the second-fastest men’s 50 meters ever (5.64 seconds, Asafa Powell), and a spirited battle over the mile between Silas Kiplagat and Bernard Lagat. Kiplagat prevailed, 4:00.65 to 4:00.92.

Two weeks before, I witnessed the first Americans to make the 2012 Olympic team in our sport.

Meb Keflezighi surprised everyone but himself and his coach, Bob Larsen, by running with Ryan Hall and Abdi Abdirahman for 23 miles, and then pulling away to win. On the women’s side, Shalane Flanagan and Desiree Davila dueled for 24 miles before Shalane gained some daylight. Kara Goucher held on for third, after being challenged by the surprising Amy Hastings, who finished fourth.

Most of these athletes, as well as local road races and running events, are sponsored by the very companies featured in our 2012 Spring Shoe Review. While companies like adidas, ASICS, Brooks, Mizuno, New Balance, Nike, PUMA, and Saucony are major sponsors, all 44 brands we monitor put back into the sport that they market to—to the tune of over $100 million a year!

As you look over this Spring Shoe Review to determine what shoe you’ll run in over the next few months, we ask that you visit your local running store—that bastion of the running community— and support the brands that support your local running. And please, follow your local heroes in our sport. Several of them will be big surprises in the 2012 U.S. Olympic Trials for Track & Field in Eugene, Oregon June 22–July 2.

See you on the roads and at the track!

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 Saldaña, Cregg Weinmann Advertising Sales:Running Network LLC, Larry Eder, President, 608.239.3785, larry@runningnetwork.com Publisher:Larry Eder, 608.239.3785 W ebsite:www.runningnetwork.com For a Media Kit, please visit our website.

This 2012 Spring Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

Copyright © 2012 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

AWARD WINNERS BEST SHOE

BEST SHOE

Neutral

Performance

SP

RIN G 201

adidas Supernova Glide 4

Motion Stabilizing

RIN G 201

RIN G 201

2

Mizuno Wave Elixir 7

BEST SHOE SP

SP

2

BEST NEW SHOE SPRING 2012

2

Nike Lunar Eclipse+ 2

Brooks Pure Cadence

BEST RENOVATION

BEST RENOVATION

SPRING 2012

SPRING 2012

Saucony PowerGrid Hurricane 14

Scott MK 4

RRCA.org

SEE THE FULL REVIEW AT WWW.RUNNINGNETWORK.COM $115

$1 10

$120

$11 5

BEST SHOE Neutral SP

RIN G 201

2

adidas Supernova Glide 4 $13 5

Brooks Defyance 5

K-Swiss Blade Max Glide

$1 10

$120

Mizuno Waverider 15 $12 0 BEST NEW SHOE SPRING 2012

New Balance 1080 v2 $80

adidas adiZero F50

ASICS Gel-Noosa Tri 7

$1 20

$110

Brooks Pure Cadence $105

BEST SHOE Performance SP

Li-Ning Liede $13 0

RIN G 201

2

Mizuno Wave Elixir 7

New Balance 890 v2

$ 1 30

$120

Nike Zoom Elite+ 5 $11 0

BEST RENOVATION SPRING 2012

Pearl Izumi Kissaki $115

Scott MK 4

Under Armour Charge RC

$ 1 35

$100

$140

BEST SHOE Motion Stabilizing

SP

Mizuno Wave Inspire 8

RIN G 201

Nike Lunar Eclipse+ 2

16 • ClubRunning S p r i n g 2 0 1 2

Brooks Adrenaline GTS 12

BEST RENOVATION SPRING 2012

2

Puma Faas 800

Saucony PowerGrid Hurricane 14 RRCA.org

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PureProject ®

brooksrunning.com/pureproject

RRCA Awards Spotlight

2011 RRCA Road Runners of the Year

By Jean Knaack, RRCA Executive Director Developed in 1975, the Road Runner of the Year Award is given to American runners with the most outstanding record of racing performances during the past year for open Male and Female runners. In 1984, RRCA added the categories of Male Masters and Female Masters.

Ryan Hall www.PhotoRun.NET

RYAN HALL, Open Male

Hall had another outstanding year on the roads in 2011. In January, he was 2nd at the USA Half Marathon Championship in Houston. He followed up that performance with a 4th-place finish at the 2011 Boston Marathon, and was the top American in the event. Hall improved the best-ever time by an American to 2:04:58. He was 5th at the Bank of America Chicago Marathon and was also top American at that event. Other 2011 events for Hall included a 4:17.2 road mile, good for 13th at the Medtronic TC 1-Mile (May 12), a 7th at the high-altitude Bolder Boulder 10K in 30:30 (May 30), 7th at the Peachtree 10K (July 4) in 29:16, and 4th place at the Virginia Beach Rock ‘n’ Roll Half Marathon (Sept. 5) in 1:03:02.

Janet Cherobon-Bawcom

www.PhotoRun.NET

JANET CHEROBON-BAWCOM, Open Female

Cherobon-Bawcom from Rome, GA, was a stand-out for Road Runner of the Year after earning both the 10K and 5K National RRCA Championship events, both held in Alabama in 2011. Cherobon-Bawcom won the Medtronic TC 10Mile with a time of 54:15. A day after winning the B.A.A. Half Marathon, Cherobon-Bawcom dominated the field at the USA Women’s 10K Championships in Boston, running 32:47 for her third U.S. title of the year and securing the women’s title for the 2011 USA Running Circuit. Cherobon-Bawcom is the eldest of eight siblings, raised alone by their mother. After a chance encounter with Peter Rono, 1988 Olympic gold medalist at 1500m, Cherobon-Bawcom began running at age 20 and earned an athletic scholarship to Harding University in Arkansas, where she went on to become a three-time NCAA Division II champion and eight-time All-American. She graduated in 2005 with a degree in Health Care Management and later studied nursing at Georgia Highlands College in Rome, GA.

Terry McCluskey

Donna Manley Photography

TERRY McCLUSKEY, Male Master

In 2011, Terry McCluskey, 63, won three United States Track & Field Association national masters championships (5K XC, 8K, and 15K) and a World Masters Athletics championship (marathon) in the M60–64 age division. In December 2011, he was selected as the 2011 USATF national age-division champion (#1 ranking among all runners in the U.S.) for M60–64. He placed 1st among M60–69 at the 2011 Boston Marathon, finishing in 2:48:38, the fourth-fastest age-group time in the history of the Boston Marathon. He placed 1st among M60–64 at the Gate River Run 15K, setting an age course record with a time of 56:38. McCluskey placed 1st among M60–64 at the Cherry Blossom 10-Miler, finishing in a time of 1:00:12. He was also a member of the Ann Arbor (MI) Track Club’s 2011 USATF men’s masters 60+ grand prix national championship team. The majority of his finish times in 2011 were age-graded between 90–93%. Beyond his running achievements, McCluskey served as vice president on the Youngstown Peace Race’s board of directors and added two new charities, the American Cancer Society and a food bank, to the YPR’s list of charities for 2011. He was also elected to the Youngstown (OH) Runners Hall of Fame and was highlighted in the August 2011 issue of National Masters News. He is the author of an article entitled “The Full 26.2,” which can be found at www.runforlife.com

Linda Somers Smith

Donna Manley Photography

LINDA SOMERS SMITH, Female Master

At age 50, Somers Smith earned the 10K world record for women 50+ with a time of 34:14 at Heritage Oaks 10K in Paso Robles, CA in September 2011. She was also the winner (masters and open) of the 2011 Shoreline Open Cross Country women’s race, running 3 miles in a time of 16:31. She won five out of the five Pacific Association USATF cross country races as a masters and, in four of the five events, she was also the overall winner. She set the F50–54 world record for the half marathon with her time of 1:15:18 at Dodge Rock ‘n’ Roll Los Angeles in October. She finished 8th in 20:27 in the open women’s 6K race at the USATF National Club Cross Country Championships in Seattle (Dec. 10). She was named USATF Athlete of the Week as a result. To date, she is the only person (male or female) to qualify by time standard for seven U.S. Olympic Marathon Trials.

Learn more about the RRCA national running awards at http://www.rrca.org/services/national-running-awards Nominate a deserving individual from your club for the 2012 national running awards. We will showcase additional 2011 award winners in the next issue of Club Running.

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RRCA.org

You can run. You can run. You can run.

Tinker Bell Half Marathon Weekend Jan. 18–20, 2013 Disneyland® Resort becomes Never Land for a magical weekend especially for Fairies and Princesses. It starts with a family 5K and kids’ races and culminates with a 13.1-mile run that weaves you through Disneyland® Resort. Just follow the second star to the right!

Registration begins June 12, 2012! Sign up for your reminder at runDisney.com © Disney S&R-10-18856

RRCA Awards Spotlight

2012 RRCA Distance Running Hall of Fame Inductees Compiled by Mitchell Garner, RRCA Vice President Established in 1970, the RRCA Distance Running Hall of Fame inducts individuals who have made significant contributions to the sport of long distance running either through excellence in the sport or significant contributions to the sport. The RRCA congratulates the following individuals for their dedication to the sport of distance running.

championships. At the 1995 NCAA Division II National Cross Country championship, his Adams State team achieved a perfect score of 15 points. Vigil’s overall winning record at Adams State stands at 94.2%, with 3,014 wins and 176 losses. He was named national Coach of the Year on 14 occasions. During his tenure at Adams State, he produced 425 All-Americans and 87 individual national champions. He has also served as United States Olympic and (with Bob Larsen) Team Running USA coach. Three of his most celebrated running protégés are 2004 Olympic marathon bronze medalist Deena Kastor, 2004 Olympic marathon silver medalist Meb Keflezighi, and multiple national cross country champion and 10,000 meter Olympian Pat Porter. Vigil has received numerous awards for his contributions to the sport of running, including 11 Hall of Fame inductions (United States Track & Field and Cross Country Coaches Association Hall of Fame in 1999). In 1989, he received the President’s Award from The Athletics Congress. In 2005, he received the “Doc” Councilman Science in Coaching Award from the United States Olympic Committee.

Memphis Runners Track Club

JOE I. VIGIL

ABDI ABDIRAHMAN

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LINDA SOMERS SMITH

www.PhotoRun.NET

Memphis Runners Track Club

Joe Vigil is a former cross country/track & field coach at Adams State University (Alamosa, CO). He has a doctorate in exercise physiology from the University of New Mexico.

He’s widely regarded as the preeminent long distance running coach in the United States.

In 2010, the United States Olympic Committee recognized him for his accomplishments as one of America’s greatest goodwill ambassadors. Over the course of his coaching career, Vigil conducted clinics or coached U.S. national teams, including Olympic and World Championship teams, in 25 countries spanning five continents. To each of these countries, he has brought his endearing smile, his love of people, and his willingness to teach and share his knowledge of the sport of running with others so they could become better athletes. His coaching style combines a profound knowledge of distance running with a sense of caring and an unshakable focus that enables young athletes to develop the character necessary to reach and often exceed their highest goals. His record as head coach at Adams State is legendary, where he led teams to 7 NAIA national track & field championships and 12 NAIA national cross country

Cross Country Male Athlete of the Year after finishing 2nd at the 1998 NCAA Cross Country Championships. In 2000, Abdirahman became an American citizen. He has made the United States Olympic Track & Field team four times, competing three times in the 10,000 meters (10th, Sydney, 2000; 15th, Athens, 2004; and 15th, Beijing, 2008).

In January 2012, he finished 3rd at the Olympic Marathon Trials in Houston (2:09:47) and qualified to represent the United States at the 2012 London Olympics.

His personal best 10,000 meters time is 27:16.99, achieved in June 2008 at Hayward Field during the Prefontaine Classic. Abdirahman has also competed in the 10,000 meters at the World Athletics Championships three times, finishing 7th (2007), 13th (2005), and 19th (2003). In November 2007, his close friend and fellow marathon runner Ryan Shay died at the Olympic Marathon Trials in New York. Since Shay’s funeral, Abdirahman has worn a black wristband in Shay’s memory with the words “Ryan Shay Believe in Yourself.” Those were the last words Abdirahman said to Shay before Shay’s untimely death. Abdirahman currently trains and resides in Tucson. He enjoys the nickname Black Cactus, which is also the name of his personal website: www.blackcactusrunning.com

Abdihakim Abdirahman was born in Somalia in 1977. After graduating from Tucson (AZ) High School in 1995, he attended Pima Community College in Tucson, and later transferred to the University of Arizona for his junior and senior years. Since 1998, he has been one of America’s premier distance runners. At Arizona, he was named the 1998 Pacific-10 Conference

Linda Somers Smith was born in 1961 in Germany at Bitburg Air Force Base, RhinelandPalatinate. She currently resides in Arroyo Grande, CA. She is an Olympian and a twotime U.S. national champion in the

RRCA.org

RRCA Awards Spotlight marathon (1993 and 1994). In 1982, she took up running during her junior year at the University of California, and began running distance races, specializing in the marathon.

She won the 1992 Chicago Marathon (2:37:41) and the 1993 California International Marathon (2:34:11). In 1995, Somers Smith finished 7th in the marathon at the World Athletics Championships. In 1996, she took 2nd in the United States Olympic Marathon Trials with a personal best of 2:30:06. Later in 1996, at the Atlanta Summer Olympics, she finished 31st with a time of 2:36:58, despite suffering an Achilles tendon tear during the race. She has continued to demonstrate her running excellence as a masters runner. At the 2008 Olympic Marathon Trials, she set the American F45–49 age-group record, finishing in a time of 2:38:49 and placing 17th. In 2009,

Somers Smith placed 6th at the United States Track & Field Association Club Nationals Cross Country meet. She’s the holder of American F45–49 age-group road records in the 5K (16:14, San Jose, 2009), 10K (33:39, Paso Robles, CA, 2010), 10 miles (57:07, Redding, CA, 2010), 20K (1:09:42, San Jose, 2010), and half-marathon (1:13:32, San Jose, 2010). At the 2010 Los Angeles Marathon, she qualified for her seventh consecutive Olympic Marathon Trials meeting the “A” standard, finishing in 2:36:33, and winning the masters title. She is the only person, male or female, to ever qualify by time standard for seven U.S. Olympic Marathon Trials. On Jan. 14, 2012, at the age of 50, Somers Smith was the oldest competitor at the Olympic Marathon Trials in Houston. She finished in 28th place with a time of 2:37:36, setting an American F50–54 age-group record and

adding another jewel to her crown of running glory. In her life away from running, Somers Smith is a full-time attorney with the law firm of Duggan Smith & Heath LLP in San Luis Obispo, CA, specializing in business and real estate property law. She puts family and work first and running second on her list of priorities.

The RRCA thanks the following individuals for serving on the Hall of Fame selection panel: Mitch Garner, Amby Burfoot, Bill Rodgers, Don Carding, Doug Kurtis, Frank Shorter, Jacqueline Hansen, Jim Oaks, Joan Samuelson, Joe Henderson, Ken Young, Kim Jones, Lisa Rainsberger, and Steve Spence. Learn more about all the RRCA Hall of Fame inductees at www.rrca.org/about/history/hall-of-fame

Browning Ross Spirit of the RRCA Award The Browning Ross Spirit of the RRCA Award was created to honor the memory of RRCA founding member Browning Ross, who died unexpectedly in April 1998. The award honors an unsung hero. They are the people who champion the RRCA tirelessly and enthusiastically, but prefer to stay in the background, letting others bask in the spotlight, just as Ross did. This award recognizes volunteer service over a period of many years to the running community.

AL BECKEN

Memphis Runners Track Club

RRCA Board Member (1986–89) State Rep of the Year (1984)

RRCA.org

Al Becken served as Texas RRCA state rep in the early 1980s and was the first state rep to be honored as the Outstanding RRCA State Representative. Becken subsequently served as RRCA vice president south/RRCA Southern director from 1986–1989. During his tenure as Southern director, he helped establish the Arkansas RRCA Grand Prix series that has served as the benchmark for other states’ RRCA Grand Prix. Under his leadership, his region’s championship program was second to none. Becken’s leadership and management skills were instrumental in making the Southern region the largest and strongest in the RRCA. In 2005, Becken presented the RRCA with its largest individual contribution to support the travel of state reps to the RRCA convention for training and networking. He continues to strongly support the state rep program and encourages all members to do so as well.

As a member of the San Antonio (TX) Road Runners and Friends of McAllister Park, he spearheaded the drive and devoted countless hours to help construct park improvements, including paved jogging trails and other recreational facilities. He was subsequently honored with a pavilion named for him and is affectionately known as Mr. San Antonio.

Becken has carried the RRCA banner far and wide, as he has run at least two marathons in every state and continues to participate in races and running-related activities. He has devoted many years of volunteer service to his community and the sport of running, and avidly champions the RRCA mission, expecting nothing return. Al Becken embodies the Browning Ross Spirit of the RRCA.

S p r i n g 2 0 1 2 ClubRunning • 21

E L B A T S X A M BLADE-

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RRCA Awards Spotlight

Memphis Runners Track Club

Fremont Flash Youth Running Program Fremont Elite Runner’s Club, Fremont, OH

Devaun Churchya nominated Marc Glotzbecker with this submission: I am nominating my father, Marc Glotzbecker, as the Outstanding Youth Program Director, because I have watched him willingly give of his time and energy for the past ten years to the Fremont Flash Youth Running Program. The program is something that he built over the years to share his love for running and to teach the young people from my community what participating in running can do for a person.

I am a junior in high school now and, although I am too old to be a part of the Flash, I can see much more clearly now the benefits that the program has in our community and just how much time and energy he has put into it. My own teammates who were a part of the program with me when younger still call my dad “coach” when he shows up to one of our meets or to pick

RRCA.org

And from Jamie Torrance, who also nominated Marc Glotzbecker: Marc is and has been 100% dedicated to promoting youth running and coordinating an incredible youth running program in our community. He goes above and beyond in giving of his time to recruit, coach, and organize events for the young runners to participate in. To better illustrate this, I share with you a story.

For the past two years, Marc has successfully worked hard to write and obtain grants to help support the program. One thing Marc has done with money received is to purchase quality running shoes for the participants. Last winter during the Indoor Track Program, shoes were purchased for the kids and were presented to them after a practice.

A few weeks later, prior to the start of practice, I was talking with Coach Marc when one of the runners came in. Coach quietly told me to watch what that runner did. What I watched was one of the most heartwarming things that I’ve seen in quite awhile. The young man proceeded to take a towel from the inside of his gym bag.

He unwrapped it to take out the running shoes he had received. He then used the towel to wipe them down before putting them on. When practice was over, I watched the same young man take his shoes off, wipe them down with the towel again, wrap them up and put them back in his gym bag. When asked about it, Coach Marc said that he’d been watching him do this the past few practices and simply responded with “knowing that there is that much value placed in what was given to him is what we’re all about and it’s that kind of value that running can have is what we’re trying to teach the kids.”

Marc Glotzbecker is deserving of this award because he is promoting running as a valuable thing to the young people in our community.

AND YOU

MARC GLOTZBECKER

me up from practice. They still ask him for advice or how he thought they did. You can always hear my dad telling kids (as he told us), “The most important thing is not the place that you finish in, it’s what you learned about yourself between the start line and finish line that is more important.”

I’ve watched my dad write grants and find donations to help with uniforms, equipment, scholarships, or to put on “Shoe Day,” which is when he works with our local running store, Second Sole, to get all of the kids new running shoes. He puts his heart into the Fremont Flash, and I believe that there is no other person more deserving of being named “Outstanding Youth Program Director” than him.

AVAILABLE AT

This award recognizes a local club member who is dedicated to promoting children’s running and/or coordinating an outstanding children’s running program.

S E D A L B / M O C .

KSWISS ING RETAILER N N U R L A C O RL

Outstanding Youth Program Director of the Year

S p r i n g 2 0 1 2 ClubRunning • 23

RRCA Championship Spotlight

2012 RRCA National Half Marathon Championship

By Jean Knaack, RRCA Executive Director The 14th annual Germantown Half Marathon, the RRCA National Half Marathon Championship, kicked off on the cool morning of March 18, from the Germantown (TN) Athletic Club and Performing Arts Centre. The race featured over 1,800 runners from 43 states, including many attendees from the RRCA convention held in conjunction with the event. The course took runners along an out-and-back loop through rolling hills and past the parks of this Memphis-area community.

Race director Harry Scott expected one of the more competitive races he’s held in the 14 years of the event. The 2011 men’s winner had returned to defend his title. Other notable participants included Leah Thorvilson of Little Rock, AR, fresh from her victory at the Little Rock Marathon, and Linda Somers Smith, who was in town to receive Daniel Kirwa the 2011 RRCA Road Runner of the Year– Female Masters award. Both women had also competed in the U.S. Olympic Trials Marathon in January in Houston.

Donna Manley Photography Daniel Kirwa, age 25, from Searcy, AR, set the pace early, which earned him the 2012 RRCA National Half Marathon champion title, with a time of 1:06:18 and an average pace of 5:04 per mile.

2011 winner Micah Tirop, age 28, from Murfreesboro, TN, followed him nearly 4 minutes later, finishing in a time of 1:10:39. Scott McNeil, age 41, from Germantown, TN, finished 3rd overall, earning him the RRCA National Half Marathon masters champion award with a time of 1:15:13.

In the women’s race, Thorvilson, age 33, finished 6th overall and was the first female, earning the RRCA National Half Marathon champion title with her time of 1:16:37. She was followed by Linda Somers Smith, age 50, from Arroyo Grande, CA, who finished 2nd and earned the RRCA National Half Marathon grand masters title. Ashley Evans, age 20, from Jackson, TN, finished 3rd with a time of 1:23:30.

RRCA Southern Region director Lena Hollmann, age 60, from Cary, NC, earned the RRCA National Half Marathon senior grand master’s title with a time of 1:55:37. Terry McCluskey, who was in town to receive the 2011 RRCA Road Runner of the Year–Male Masters award, earned the RRCA National Half Marathon senior grand master title. Eighty-year-old Gerald Holbrook, from Germantown, was the oldest finisher and set a state age-group record for M80+ with his time of 2:27:59.

The Germantown Half Marathon provided a total purse of $6,400 for the event’s top performers.

RRCA National Half Marathon Champions OVERALL: Daniel Kirwa (25, Searcy, AR) 1:06:18 and Leah Thorvilson (33, Little Rock, AR) 1:16:37 MASTERS: Scott McNeil (41, Germantown, TN) 1:15:13 and Mary-Ellen Kelly (44, Memphis) 1:32:51 GRAND MASTERS: Bob Nugent (51, Binghamton, NY) 1:23:53 and Linda Somers Smith (50, Arroyo Grande, CA) 1:18:07 SENIOR GRAND MASTERS: Terry McCluskey (63, Vienna, OH) 1:24:10 and Lena Hollmann (60, Cary, NC) 1:55:37

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RRCA 2012

Championship Event Series The RRCA championship is one of the oldest distance running traditions in the U.S., dating back to 1958 when the RRCA awarded its first championship designation. The goal of the RRCA Championship Event Series is to shine a spotlight on well-run events and to promote the sport of running by recognizing the top-performing runners in the Open, Masters (40+), Grand Masters (50+), and Senior Grand Masters (60+) categories for both men and women as RRCA champions. In 2011, the RRCA Championship Event Series included 170 races at the state, regional, and national levels that attracted over 265,000 runners nationwide, making it the largest grassroots-organized, running event series in the U.S. RRCA national and regional championship events receive sponsorship support from Gatorade, Sports Authority, Ashworth Awards, and Coolmax. The complete event listing can be found at www.RRCA.org/programs/rrca-championship-series REMAINING NATIONAL CHAMPIONSHIPS RRCA National 10K Championship 13th Annual Inside Out Sports Classic  Marathon and 10K Cary, NC – May 20 www.ncoradrunners.org/ioclassic/ index.html RRCA National 5K Championship Woodstock 5K Anniston, AL – Aug. 4 www.annistonrunners.com/ woodstock5k RRCA National Club Championship Challenge Disneyland Half Marathon Anaheim, CA – Sept. 2 www.espnwwos.disney.go.com/events/ rundisney/disneyland-half-marathon RRCA National Marathon Championship ING Hartford Marathon Hartford, CT – Oct. 13 www.inghartfordmarathon.com RRCA National Ultra Championship Oil Creek 100 Titusville, PA – Oct. 13 www.oilcreek100.org

6th Great Cranberry Island 50K Great Cranberry Island, ME July 21 PigeonForge.com Midnight 8K Pigeon Forge, TN – Aug. 4 News and Sentinel Half Marathon Parkersburg, WV – Aug. 18 Bulldog 50 Ultra Run Calabasas, CA – Aug. 25 R3 Labor Day Run Montgomery, AL – Sept. 3 Fort4Fitness Fort Wayne, IN – Sept. 29 Freedom’s Run Shepherdstown, WV – Oct. 6 Rock/Creek Stump Jump 50K Chattanooga, TN – Oct. 6 Milwaukee Lakefront Marathon Milwaukee, WI – Oct. 7 Houston Half Marathon & Relay Houston, TX – Oct. 28 Run for the Water 10-Miler Austin, TX – Oct. 28

REMAINING RRCA REGIONAL CHAMPIONSHIP EVENTS

Cajun Cup 10K Lafayette, LA – Nov. 10

Ice Age Trail 50 La Grange, WI – May 12

Miracle on Kansas Avenue Rescue Run Topeka, KS – Nov. 24

Bel Air Town Run Bel Air, MD – June 3, 2012

Aurora Sports Park XC Aurora, CO – Dec. 8

Heart and Sole Run Billings, MT – June 16 Kalamazoo Klassic 10K Kalamazoo, MI – June 16

We’ve been training 20 years for your big moment.

20th Anniversary Walt Disney World® Marathon Weekend Presented by Cigna

January 10–13, 2013

Join us for a marathon celebration 20 years in the making! You’ll run across magical Disney touches at every mile, including a spectacular surprise at mile 20. And, we’re creating a brand-new Mickey Mouse finisher medal you’ll cherish forever. Don’t miss out!

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Marathon | Half Marathon | Goofy Challenge | Family Fun Run 5K | Kids’ Races

©Disney S&R-11-21768

RRCA Program Spotlight

54th Annual RRCA Convention Recap

By Jessica Benney, RRCA Membership Coordinator

Christopher McDougall enjoys an evening out with RRCA convention attendees including Debi Bookas

Knaack and outgoing RRCA president Brent Ayer reviewed the past year for the RRCA and recent work of the board of directors. David Cotter, former RRCA vice president, was voted into the presidency of the RRCA and welcomed into his new role, as well as other board members.

Next, it was off to Beale Street to explore the sights and sounds of downtown Memphis!

The night kicked off at the world famous restaurant, Rendezvous, with a legendary feast of dry-rub ribs, pork barbeque, and bottomless pitchers of beer. Once guests had their fill, they strolled down Beale Street with locals (including mayor Wharton) and visitors alike taking in the sounds of the prominent live jazz and blues scene.

Memphis Runners Track Club

Mitch Garner

Following the insurance session, attendees broke into four separate sessions for the regional meetings, led by each region’s director. Each region reviewed the past year and discussed their accomplishments as well as their goals for 2012.

Attendees regrouped in the ballroom for lunch. Memphis mayor, A. C. Wharton Jr., who’s an avid runner himself, commended the Memphis Runners Track Club for their dedication in growing running and improving the health of the community.

“We’ve come a long way in running, but it has not been without effort,” Wharton noted.

He then introduced Memphis’ own Olympian and special guest, Dave Wottle. By further introduction, a video was shown of Wottle’s dramatic upset in the 800 meter event at the 1972 Olympic Games in Munich. Wottle gave a compelling speech about his accomplishments and talked about the infamous painter’s cap that made him an icon.

Memphis Runners Track Club

What do you get when you mix Elvis, a blues band, world-famous barbeque, Olympians, and runners?

A great RRCA convention, that’s what.

The “Home of the Blues” experienced an influx of happy runners this March, when hundreds of RRCA club leaders, race directors, coaches, and friends arrived for the annual RRCA national convention hosted by the Memphis Runners Track Club, the fifth largest club in the U.S. A community with a strong grassroots running scene, Memphis set the stage for the annual convention, which celebrated the sport of running.

The convention kicked off on Thursday, March 15, with an evening welcome reception at the host hotel, the Hilton Memphis. Guests were treated to the sounds of a live jazz band, as well as a performance from a very special hometown guest, Elvis himself! RRCA club leaders, state representatives, sponsors, and more reunited with friends from conventions past and mingled with new faces.

Memphis mayor with convention attendee Valerie Grosso (left) and RRCA Southern CA State Rep Jackie Britton (right)

The second day of the convention began with an early-morning group run departing from the hotel. Runners were able to take in sights of the scenic area in their favorite way, in a running tour led by local Memphis Track Club Runners. Convention guests then gathered in the main ballroom for the official convention kickoff, with breakfast and a general session on club and event insurance and risk management, led by Terry Diller from Star Insurance. Jean Knaack, RRCA executive director, and Diller took questions from the audience.

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“Hard work is the thread that goes through all successful endeavors,” commented Wottle.

Following lunch, Wottle signed autographs and posed for pictures with his Munich gold medal.

Throughout the convention, guests were able to attend breakout sessions of their choice, such as race revenue, timing, and nutrition, presented by experts in their respective fields.

Friday afternoon concluded with the RRCA Annual Meeting of the Membership.

Dave Wottle (left) shares his Olympic gold medal with Gary Morgan

RRCA.org

RRCA Program Spotlight continued

54th Annual RRCA Convention Recap

Runners greeted the dawn once again on Saturday in their favorite fashion, a morning group run, this time with bestselling author Christopher McDougall. The Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen author also honored RRCA

Memphis Runners Track Club

MRTC Convention organizing co-chairs George Higgs, DJ Watson, and Terri Lee Clark

as the keynote speaker for the Saturday luncheon. At the event, McDougall recounted that he was initially sent to Mexico to research a different topic and the adventure led him to search for the Tarahumara Indian tribe in the depths of the northern Mexico canyon lands. There he learned of barefoot running and ultra running from the Tarahumara, as well as prominent western ultra runners. McDougall commented that people take different things away from his book as they interpret his message, but McDougall believes an important message is that running creates community within the Tarahumara.

After the final set of informative breakout sessions, guests gathered one final time in the main ballroom to bid on items featured in the live auction, as well as place their final bids on the assortment of items and race entries featured in the silent auction. The auctions raised $10,000 to support RRCA programs such as the Roads Scholar Fund, the Kids Run the Nation Fund, and the State Reps Fund.

Finally, the guests took their seats for the RRCA National Running Awards Banquet and Ceremony. Awards were given to several individuals for their significant contributions to the running community, including RRCA Distance Hall of Fame Inductees Abdi Abdirahman, who accepted his award via Skype, Linda Somers Smith, and Joe Vigil.

The ceremony was a fitting end to the week, which highlighted the accomplishments of the RRCA community and the bright future ahead for grassroots running.

The Albuquerque Road Runners invite you to save the date for the 55th Annual RRCA Convention that will be held May 2–5, 2013 in Albuquerque, NM. Learn more at www.RRCA.org

RUN@WORK Day SAVE THE DATE: 7th Annual RUN@WORK Day Presented by the RRCA Friday, Sept. 21, 2012 On Sept. 21, the Road Runners Club of America will promote the 7th Annual RUN@WORK Day. This is a nationwide, grassroots effort to encourage company-based wellness programs, human resources departments, running clubs, running events, running shoe stores, and individual runners to plan fun runs and walks with their coworkers/employees for that day.

The goal of RUN@WORK Day is to encourage adults to get 30 minutes of exercise each day, in accordance with the Physical Activity Guidelines for Americans, either before work, during lunch, or immediately following work. RUN@WORK Day also encourages companies to help employees schedule time for physical activity. Incorporating exercise into one’s daily routine can markedly improve one’s overall physical health.

Participation in the RUN@WORK Day is an important step in raising awareness about the importance of daily physical activity. If adults lead by example and if companies encourage healthy living, then together we can combat the national inactivity crisis gripping our nation.

The event should be a fun run and/or walking event lasting at least 30 minutes before work, during lunch, or immediately after work, or all of the above to accommodate varying schedules.

Event hosts should work with a company’s human resources de-

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partment or staff to organize and promote the event within the company. Here are more helpful tips for organizing a successful event: To promote your event, get free RUN@WORK Day posters by ordering them at www.rrca.org/programs/run-at-work-day Provide participants with general nutrition, fitness, and healthy living information. Great resources can be found at www.EnergyBalance101.com Work with local sponsors to provide participant incentives, event support, and promotion. Use our sample press release (on the web) to send to your local media. Make time to get 30 minutes of running or walking on Sept. 21 and bring a coworker or family member with you. Share information about your RUN@WORK Day event at www.facebook.com/pages/RunWork-Day

RRCA.org

RRCA Program Spotlight

Runner Friendly Community® Program

Goody Tyler

RRCA Seeks Applications for the Next Round of Runner Friendly Community® Designations Running is one of the most popular and affordable forms of exercise that gets and keeps people fit and healthy. Running with a group is also a positive social experience. Running can generate significant economic impact dollars for communities that host events and support the running community. Pedestrian networks that include sidewalks, trails, paths, and share lanes often increase property values and overall quality of living in a community. While running doesn’t require a lot of expensive equipment, there are several ways that local communities can invest to ensure that running is safe, affordable, accessible, and enjoyable for anyone who wants to run.

Mayor Joan Foster accepts the award for the 2011 RRCA: Many communities support a variety of sports and Outstanding Runner Friendly Community on behalf of the sporting facilities and, at the heart of almost every sport, city of Lynchburg, VA is running. Being a Runner Friendly Community® not only supports the running community, but running is the foundation for many other community-based sports (socRunner friendly communities can increase the quality of life, can cer, football, tennis, basketball, etc.). improve physical activity for residents as outlined in the National PhysThe goal of this program is to shine a national spotlight on com- ical Activity Plan, and can provide for increased economic impact for munities that stand out as runner friendly and to provide incentives the community. and ideas for other communities to work toward becoming runner Learn more about the program at www.rrca.org/programs/runnerfriendly communities. friendly-community

Help Designate RRCA Runner Friendly Businesses in Your Community RRCA members are encouraged to purchase RRCA Runner Friendly Business static window decals (decal is 5 inches square) to give to local businesses that RRCA club members believe are runner friendly. To help clubs promote and recruit businesses into this promotional effort, we have created a fact sheet that can be given to a runner friendly business owner at the time a window decal is presented. The fact sheet outlines that runner friendly businesses are engaged with the running community, and they: Host group runs and offer discounts to local running club members Are willing to serve as a pre- or post-run meeting spot Share their parking lots during nonbusiness hours Allow runners to use their bathroom facilities as needed Serve as safe places where runners can stop to use the phone, get out of unsafe weather, or fill a water bottle to prevent dehydration Support clubs through race sponsorships, including in-kind donations, publicity, etc.

Visit www.rrca.org/programs/runner-friendly-community to learn more about this opportunity. You can purchase decals today at www.rrca.org/publications Share information about Runner Friendly Businesses in your community on our Facebook page at www.face book.com/RunnerFriendlyCommunity Help shine a local spotlight on Runner Friendly Businesses in your community!

RRCA.org

S p r i n g 2 0 1 2 ClubRunning • 29

Training Tips

Tapering for Back-to-Back Marathons

By Blaine Moore, RRCA Certified Coach cover, you could potentially run a pretty competitive race in both outings.

For races that are about a month apart, how you taper depends on which race is more important. If you’re going to try to be competitive in the first race, especially if you don’t plan on a second race until after you’ve run the first, then a full taper is a good idea. If you plan right from the beginning to aim for the second race as the more competitive effort, then take a shorter taper of 7–10 days, instead of a full 2–3 weeks before your first race.

In between the races, your first week should focus on recovery. Get out for a short walk each day to stretch your legs and see how they feel. If you’re feeling good, then some easy running is a good idea. You should definitely be able to run in the second week, but keep the runs short and easy. There’s no need for any long runs between the races, but you may want to include a short interval work in the third and fourth weeks. You only need to run a few intervals during your workout and you should give yourself complete recovery between them. Taper again during the final week before your second race.

If you follow these strategies, then you’ll find that you can run a second marathon in the same season without having to spend another 3–4 months training and, if it’s done properly, you may even find the second race faster than the first.

Blaine Moore is a competitive runner and RRCA certified coach in southern Maine. He serves as the RRCA’s Maine state rep. Moore is the author of the The Runner’s Almanac, an annual running journal designed to motivate you each day of the year. You can learn more about the book at TheRunnersAlmanac.com

Courtesy of Blaine Moore

Have you ever trained hard for a race, such as a marathon, and thought that it’s a shame to waste all that good training you’ve gotten on a single race? Or have you been upset with your performance on race day and wanted to use that training without having to wait for the next season? Or have you ever had trouble choosing between two races?

You might be surprised to hear that a second marathon can often be faster than your first one.

When you train for a race and not everything goes the way you want on race day, it can be a major letdown. If you look for another race 3–5 weeks later, you may find that you have one of the best performances of your life. I’ve seen it happen numerous times, including with a few of the athletes I coach.

This strategy can also work if there are two races you want to run and can’t decide between them. In one sense, what you’re doing is running your final long run at the full distance of a marathon, which certainly gives you plenty of time on your feet and, if you allow yourself to recover properly, can set you up for a fast race.

Determining how much recovery you need depends on your goals going into the races and how much time you have between them.

No matter how close together or far apart the two races are, getting some good nutrition into your body following your first race makes a difference in how well you recover. Try to eat a few hundred calories as soon as your stomach can handle it and, within a few hours, eat a full meal.

This provides your body with the calories it needs to repair the muscle damage caused from running 26.2 miles.

If you want to run two marathons in two consecutive weekends (or even in the same weekend), then you can feel fully justified taking it easy between races. Taper as you normally would before the first race, and be sure to get out for a short walk each day between the races. If the races are one after another, then walk a short distance the evening between them.

You may find that it’s difficult to recover quickly enough to run competitively in your second race if they are this close together. Expect your second race to be a little slower than the first race. If you plan to run as hard as you can in the first race, then the second race will feel much harder. That isn’t necessarily a bad thing, but if you just want to go out for an enjoyable couple of races, then dial back the effort in the first race and save something for the second.

If your races are 2–3 weeks apart, then a normal taper before the first race is still a good idea, but include some easy runs in the weeks between your races. Depending on how well you re-

RRCA.org

The Run Is A Beauty.

The Party Is A Beast.

Disney Wine & Dine Half Marathon Weekend Nov. 9 - 10, 2012 Imagine running through the Disney Parks—at night! You’ll race under the stars and enjoy world-class Disney entertainment all along the way. The highlight of your dream run? A private Epcot ® afterparty and an exclusive finisher medal! runDisney.com

S&R-10-18872 © Disney