American Track & Field by Running Network LLC

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Spring 2009 $5.95

Permit #351 Bolingbrook, IL

PA I D PRST STD U.S. Postage

Photos: Victah, PhotoRun

Volume 16, Number 2

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contents

P h ot o: V ic ta

Publisher’s Note

Starting Blocks

Track Construction

Exit

Stephanie Brown Trafton

The Running Network’s 2009 Spring Shoe Review

Maximizing Effective Weight Training for High School Throwers

Universal Drills for Throwers

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Cover and above: 2008 Olympic Discus Champion Stephanie Brown Trafton.

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from practice to performance Track Performance Package $99

Qty 12

Package #173 includes: Medalist Warm-up, Performance Singlet and Short, Performance Tee and Thrower Short. Includes left chest embroidery on jacket, two color imprint on singlet and tee.

See our full selection of track apparel online at gtmtrack.com or call 1.866.744.2331 for a FREE catalog! ADTR1108

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p u b l i s h e r ’s n ot e

Welcome to our New Look

Group Publisher Larry Eder, larry.eder@gmail.com Group Editor Christine Johnson, ctrneditorial@gmail.com

ur peerless designer, Kristen Cerer, has presented us with a stylish new remake of American Track & Field: simple, elegant and tasteful. As I emailed her when I first saw what she had come up with, “I love the new look!” Kristen’s wry comment was, “It’s about time,” and of course one look will show you she was right. I hope you will like the new look as much as we do. And what about the content? Well, at the Olympic Games in Beijing, on day four of the track and field competition, Stephanie Brown Trafton won the gold medal in the discus! Stephanie was not only the first win by a U.S. woman since 1932, when the US went one-two, but also the first American discus medal of any color since 1984, when Leslie Deniz won the silver. Stephanie Brown Trafton is an exceptional human being. We believe you'll find Mark Winitz' interview of Stephanie very rewarding, as part this Spring issue which is focused on the throws. Also, one of our frequent contributors, Don Babbitt, has produced an article on weight lifting which everyone who coaches high school throwers will want to read and save. Our sport continues to surprise and delight us with up-and-coming young athletes. On March 13, an amazing evening of track and field was had by all at the Reggie Lewis Center in Boston, MA. That day, the high school indoor record for 5,000 meters was broken twice! First at the NYC Armory, and, then a high school freshman, Lucas Verzibicas destroyed the high school and freshman record, running 14:14.82! Not to be outdone, world junior hammer silver medalist Conor McCullough took the high school record for the weight throw and went into hyper space: his throw of 92 feet, seven inches or 28.23m, made Conor the first over ninety feet! We can not wait to see Conor with the hammer this spring! Two more things: all AT&F issues are being offered now online; on the same day we mail them, you can also read the magazine in digital form on www.american-trackandfield.com. And, if you really want to keep up on our sport, then sign up for runblogrun.com and get your daily fix on the sport! Citius, altius, fortius!

Larry Eder, Publisher

Advertising Larry Eder, ssmadvert@gmail.com Writers/Contributors Don Babbit, Byron Collyer, Dick Patrick, Mary Helen Sprecher, Cregg Weinmann, Mark Winitz Circulation Changes shootingstarmediabiz@gmail.com Photographers Lisa Coniglio/PhotoRun, Victah Sailer/PhotoRun Layout/Design Kristen Cerer Editor James Dunaway jodunaway@sbcglobal.net 512-261-8354 Pre-Press/Printer W. D. Hoard & Sons Company, Fort Atkinson, WI Publisher’s Reps Peter Koch-Weser pkwadvmag@yahoo.com ph: 310-836-2642; fax: 310-836-7093 Special Projects Adam Johnson-Eder atflistings@gmail.com, 608-957-2159 Special Thanks To Tim Garant, Alex Larsen Tom Mack, Mary Atwell, Julie Wells In loving memory of Violet Robertson, 1913–2003 www.american-trackandfield.com ph: 608-239-3785; fax: 920-563-7298 shootingstarmediabiz@gmail.com American Track & Field (ISSN 1098-64640) is produced, published and owned by Shooting Star Media, Inc., PO Box 67, Ft. Atkinson, Wisconsin 53538-0067, Christine Johnson, President, Larry Eder, Vice President. Copyright 2008 by Shooting Star Media, Inc. All Rights Reserved. Publisher assumes no liability for matter printed, and assumes no liability or responsibility for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher. No part of this publication may be reproduced or stored in any form without written permission of the Publisher. American Track & Field is not related to or endorsed by any other entity or corporation with a similar name and is solely owned by Shooting Star Media, Inc. Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

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brought to you by ASICS®

The great relay carnivals of April and May are uniquely American. There’s nothing like them anywhere else in the world. And perhaps the most uniquely American of all is…

Drake.

Lolo Jones

Proud presenting sponsor of the Drake Relays

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The great athletes who compete here every year–world and American record holders, Olympic champions, world champions, and national champions–are only part of what makes these Relays so special. Equally important are the thousands of high school and college runners, jumpers, and throwers who provide four days of exciting, nearly nonstop action.

That first Relays, run in a blizzard, attracted only 82 athletes, mostly from nearby colleges, and a few hundred shivering spectators. High school teams joined the action in 1911, and the same year saw the fledgling meet’s first world record, 1 minute, 31-3/5 seconds for the 880-yard relay, by a University of Illinois quartet.

The setting is perfect: an attractive university campus in a friendly, medium-sized Midwestern city smack in the center of the nation’s grain belt. The jewel-box of a stadium puts fans into seats just a few feet away from the athletes–even closer than many indoor meets.

In the 1920s, Olympic champions and world record holders began to make regular appearances: Californian Charley Paddock, 1920 Olympic 100-meter champion and the first “World’s Fastest Human”; 1924 Olympians DeHart Hubbard, who won the 1924 Relays long jump and went on to win the event in Paris that summer and become the first African-American gold medalist, and Illinoisan Harold Osborn, 1924 gold medalist in the decathlon and the high jump; Clarence “Bud” Houser, Olympic shot put champion in 1924 and 1928.

But perhaps most of all, it’s the Drake fans, the enthusiastic hometown crowds that have produced Saturday sellouts for decades, sometimes with three generations–parents, grandparents, and sons or daughters–sitting together, often in the same seats, year after year. The athletes who compete here love the knowledgeable Drake crowds, their closeness, and their enthusiasm. And the athletes respond with great performances. First-time visitors can’t believe how compact the stadium is, how handy everything is. There’s no need to bring sandwiches. Just outside the stands there’s a huge food court offering hot dogs and hamburgers, cotton candy and popcorn, and lots of other food choices, including two Iowa specialties: pork sandwiches and jumbo turkey legs. And if you like the discus, hammer, and javelin, you can stroll half a block away from your seat in the stadium and get a closer look at the throwers than you can at any other major meet.

Since then, hundreds of great athletes have won Drake Relays watches and gone on to win well over 100 Olympic medals, including Jesse Owens, Al Oerter, Wilma Rudolph, Bob Hayes, Bruce Jenner, Carl Lewis, and Michael Johnson, who among them have won 29 gold medals. ASICS is proud that some of the most outstanding athletes in Drake Relays history have performed in ASICS gear. Among them are sub-3:50 milers Steve Scott and Jim Spivey, high jumpers Amy Acuff and Dwight Stones, and most recently, Des Moines native Lolo Jones, currently ranked No. 1 in the world by Track & Field News in the women’s 100meter hurdles.

For the winners, whether they’re a world-leading distance medley team or a girls’ high school foursome with pigtails and braces, there’s another unique Drake tradition: they get to take a victory lap, carrying blue-and-white Drake flags and exchanging high-fives with the spectators as they circle the track.

Scott and Spivey were two of the best American middle distance runners of the 1970s, 1980s, and 1990s; both had long and successful careers at distances from 800 meters to 5000 meters.

The Relays have come a long way since 1910, when Major John L. Griffith decided that Philadelphia’s Penn Relays, the only other major relay carnival, was too far away for Midwestern college athletes. (For many, the train trip took more than 24 hours, each way.) With Des Moines almost in the center of the Midwest, what better place than Drake for a meet?

Steve Scott first came to Des Moines in 1979 and, wearing his “Sub-Four” singlet, promptly produced Drake’s first sub-four-minute mile, a 3:55.26 meet record that stood until 2007. Scott also won the Drake 800 in 1980, the mile again in 1981, and the 5000 meters in 1982. Perhaps the hard-running Californian’s most remarkable achievement was his total of 136 sub-four-minute miles, more than any other runner in history.

Jesse Owens

This edition of Global Perspectives is brought to you by ASICS®

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Jim Spivey, a high school star in Illinois, won his first Drake Relays watch as anchor of Indiana University’s winning distance medley relay teams of 1981 and 1982. Although perhaps most famous as a miler (his best was 3:49.80 in 1986), Spivey’s record at Drake included three victories in the 5000 meters (1984, 1993, and 1996) and a 1985 win at 800 meters. Perhaps Spivey’s greatest Drake moment came in that 1996 5000-meters race, at age 36. He started off slowly and at 3000 meters he was half a lap behind the leader. But feeling strong, he picked up the pace. “There was a real strong wind in the homestretch,” he recalls, “and I figured the only way I could win was to surge down the backstretch where the wind would help me and then stay close behind another runner on the homestretch to break the wind and save energy.”

ASICS’ newest star is 100-meter hurdler Lolo Jones, the perfect person to represent the future of the Relays, and indeed the future of the sport of track and field. At 26, Lolo has already won four straight Drake hurdles titles (2005–2009) and is ranked No. 1 in the world by Track & Field News. Although she is currently most famous for clipping the ninth hurdle in the 2008 Olympic final in Beijing (she was two meters ahead and on her way to the gold medal and possibly a world record), her behavior after that race brought her worldwide admiration and popularity for her graciousness and sportsmanship in adversity. Born in Des Moines and a graduate of the city’s Roosevelt High School, Jones has never forgotten where she’s from. “I love to compete at the Relays,” she says. “It gives the fans who have supported me throughout my career another opportunity to see me race.”

When he made his first surge, with five laps to go, people in the stands along the backstretch began to nudge their neighbors and say, “Hey, that’s Jim Spivey. Go, Jim!” and lap by lap the cheers grew with each surge. With one lap to go, Spivey had moved into second, perhaps 30 yards behind the leader. As he came into the backstretch and surged again, the packed stands stood up and screamed encouragement. The margin grew smaller and smaller, and Spivey sprinted down the homestretch, passed the leader, and won.

A year ago, she returned to Roosevelt High and gave $3,000 to help the track team and ASICS joined her effort by donating a new pair of track shoes to each team member. And last July, she gave her $4,000 Olympic Trials prize money to a family left homeless by the flood in Cedar Rapids–a gift which ASICS was also happy to match.

Says Spivey of the Drake fans, ”They’re the most knowledgeable and loyal fans of any Relays crowd in America.”

ASICS is proud to salute 100 years of the Drake Relays and athletes like Steve Scott, Jim Spivey, Amy Acuff, Dwight Stones, and Lolo Jones, who have made Drake truly America’s Athletic Classic!

Successful high jumpers have long careers, few longer than ASICS stars Dwight Stones and Amy Acuff. Stones sandwiched his two victories at Drake, in 1973 and 1975, between the two Olympic bronze medals he won in 1972 and 1976. During his career, he raised the world record three times–7-6 ½ in 1973, 7-7 and 7-7 ¼ in 1976–and won an amazing 19 national championships indoors and out from 1984 to 1984. These days, Stones works in television, equally adept as a host, a play-by-play announcer, or an incisive expert commentator/analyst. A slender blonde from Corpus Christi, Texas, Amy Acuff’s equally long and distinguished career includes Drake Invitational high jump victories in 2001, 2004, and 2007, and she holds the meet record at 6 feet, 4 inches, set in 2007. Nationally ranked since 1993, when she was 17, Acuff has been the No. 1 or No. 2 U.S. high jumper for 12 of the last 14 years, and in March of this year, at age 33, she won her eleventh national championship at the USATF indoors with a 6-4 clearance.

Jim Spivey Lolo Jones

Writer/Editor: American Track & Field Staff; Design/Layout: Alex Larsen; Proofreader: Christine Johnson; Photos Courtesy of PhotoRun.net; Special Collections at Cowles Library, Drake University. © 2009 by Shooting Star Media, Inc. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Shooting Star Media, Inc.

Steve Scott

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Logan Proposes Changes

oug Logan, CEO of USA Track & Field, wasn’t kidding when he said, “Change is acoming,” after the Project 30 report was issued in early February. Within a month, after talking to administrators, athletes and coaches in the sport, Logan issued his Project 30 Plan, adopting many of the recommendations contained in the 69-page report.

A New Model for the Sport Some of Logan’s measures to reach his goal of 30 medals at the 2012 London Olympics: • Hire a general manager of high performance. Logan wants someone in place by June 1. The GM would over-

see the majority of the recommendations in the report as well as have the responsibility “to produce a seamless athlete-development pipeline, from youth to elite.” • Shorten the Trials: The Trials last summer in Eugene, Oregon were widely hailed as an unparalleled success, eight days of competition over a 10-day span that drew capacity crowds to Hayward Field and showcased the sport. “But the era of eight days of competition is over,” Logan wrote. The new model appears to be five or six days of competition, possibly held on consecutive weekends with a youth meet in between. Logan wants a format for the 2012 Trials, to be held in Eugene, finalized by July 1, 2010.

The knock on the 10-day version of the Trials, according to Logan: “Many athletes feel the 10-day Trials are too draining, and many pointed to the personal financial drain as well.” • New model for coaching staff. The report says the size of coaching staffs, 18 total for men and women, can remain the same but there should be more managers and less coaches appointed. “There is no debate on this topic,” Logan wrote. Logan also wants to create a “transparent, criteria-based” system for selection of coaching staffs for Worlds and Olympics. The system will be created by the GM. Another topic to be considered:

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credentials for coaches. After the Beijing Games, many personal coaches complained about lack of access to their athletes at practice or warm-up tracks. The U.S. originally was given six non-transferable coaching credentials in Beijing, a number that was increased to 14 after lobbying. “Credentials are a controversial topic that leaves some coaches and athletes feeling left out or not appreciated,” the report stated. “However, the extreme limit on (such) credentials is entirely in the hands of the (International Olympic Committee) and will not change without heavy lobbying efforts by (the international track federation)”. • Target and develop technical events for medal growth: The task force believes the greatest potential for increasing medals comes in technical events such as the jumps and throws. The field event performance in Beijing was anemic—a men’s shot put Silver, a women’s discus Gold and a women’s vault Silver. USATF should establish High-Performance Training Centers to develop both athletes and coaches. The report noted that “American coaches and athletes under-utilize the facilities and USATF sport science available to them.” Logan plans to establish two highperformance training centers per year for the next three years. USATF will provide financial support for coaching salaries, support staff and insurance. • Terminate national relay program: Logan wrote that Gold medals can’t be guaranteed in unpredictable events such as the 4x100 but that any medals won will cost “thousands of dollars less than it did under the Relay Program.” • Establish a comprehensive 2012 team preparation program: Logan wants bonuses of $15,000 to be paid to athletes who achieve personal bests at the Games and a $5,000 payment for a seasonal best in London. He also wants a training camp in Europe where athletes can be based during the Grand Prix season to reduce trav-

el between the U.S. and Europe. To fully enact his proposals, Logan will need the support of the new, streamlined 15-member Board of Directors. He also needs to raise funds to implement the plan. “The resources aren’t there yet,” Logan wrote, referring to money. “It is my job, and the job of USATF’s

national office, to go out and find the financial and other resources necessary to bring this organization to the level at which it needs to be.” Logan believes a more efficient organization will translate to better performances on the track: “We have overlapping, duplicative committees and panels that instead of stimulating creative results, actually stifle progress and promote bastions of false power. If the definition of a camel is that it is a horse designed by a committee, that explains why I sometimes feel like I am working in the middle of the Sahara.”

More 4x100 horror stories Maybe you thought the big problem with the U.S. 4x100 relay teams at the Beijing Games was botched handoffs on the anchor legs in the semifinals. Think again. It turns out U.S. team management couldn't even get the proper bib numbers to the runners before either race. The deeper concerns included breakdowns in communication between athletes and coaches and in some cases incompetence, according

to the Project 30 Task Force report. Though the report did not name the parties, there were problems between the national relay coach, Orin Richburg, and team coaches Bubba Thornton and Jeanette Bolden: “USATF policies indicate that the National Relay Coach was to make decisions regarding lineups at the

2008 Olympic Games, but particularly on the men's side, the head coach took responsibility for the lineups and supervising relay practices. … In the end, nobody—least of all the athletes—seemed to know who was making decisions and why.” Nobody on the staff, neither coach nor manager, picked up the runners' bibs before the semifinals. The athletes made up their own hand-written bibs. The report stated: "One athlete was on the verge of tears as she spoke of how the staff had let them down, nearly crying when she spoke of how embarrassing it was to them." And on the way to the track, an athlete who was not chosen as part of the relay team called the team together to vent her frustration at being omitted. "The result was tension among the team just hours before competing," the report stated. In the race, third-leg runner Torri Edwards and anchor leg Lauryn Williams dropped the baton. The task force blamed the failure on "drama, a total lack of chemistry and poor mechanics." In the men's race, third-leg Continued on page 14

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Darvis Patton and anchor Tyson Gay failed to complete the pass. Gay, usually a third-leg runner and battling a serious hamstring injury after winning the 100 at the trials, took the blame in Beijing. The report exonerated Gay, calling his switch to anchor a poor coaching decision: "Placing him on the anchor leg—the most high-pressure position—when he himself had to be questioning his fitness, was a poor decision.” The task force recommended that the National Relay Program, formed in 2003, be disbanded because of its lavish spending, $1 million-plus over the past six years, and mixed results in the 4x100—two DQs for the men and three for the women at major meets during the time period. Logan said the program would be terminated immediately. The task force recommended that relay teams be chosen and managed by the sprints/relay coach of the U.S. team in consultation with a High Performance General Manager, that intended relay lineups be made clear to athletes preferably weeks before international championships and that 4x100 teams practice several times and compete twice in Europe prior to worlds or the Olympics.

Required reading If you haven’t read the Panel’s 69-page report, you can take a look at it by going to www.usatf.org and clicking on Project 30 Report at the lower right. There’s also a link to USATF CEO Doug Logan’s blog, which contains his comments on the Report and his plans to implement major changes – changes which if adopted might well affect coaches more than any other group in the sport.

Financial troubles for JJK Jackie Joyner-Kersee, who won admirers on and off the track, is now fighting for her reputation and the continuation of a youth center bearing her name in her hometown of East St. Louis, IL.

The Jackie Joyner-Kersee Foundation paid at least $457,000 in consulting fees to a foundation run by her husband and former coach Bob Kersee, who did not file required paperwork, according to the Belleville (IL) News-Democrat. Meanwhile, during this period of 2003 through 2006, the Jackie Joyner-Kersee Community Center was losing millions of dollars.

and Field Championships history in March when he won the 5000 (in 13:41.45) and 3000 (7:48.94), and in between them anchored the distance medley relay to victory with a 3:57.08 1600 meters—equivalent to a 3:58.5 mile—to lead Oregon to its first indoor team title. • John Godina, a four-time world champion and two-time Olympic

Bob Kersee said the lack of required forms was an oversight that would be rectified. In addition, a former board member said Kersee was paid $180,000 as an advance for fundraising but that no funds were raised and the money was never accounted for. The couple also has problems with the Internal Revenue Service. They failed to file income tax returns in 1996, ‘97, ‘01, ‘02, ‘03 and ‘04. The IRS placed a lien for $425,496 on their home in Ballwin, MO. Joyner-Kersee, a six-time Olympic medalist as a heptathlete/ long jumper, told the St. Louis Post-Dispatch she wants to restore the foundation’s reputation: “Does it hurt? Yes. But I put myself in that position and I need to get myself out of that position.”

medalist, announced his retirement in February. The ex-shot putter owns a fitness center with his wife in Mesa, AZ, and has opened a 13,000-foot training center in the city. • Who knew that track and field was a contact sport? The men’s teams at Southern and Jackson State were disqualified from the Southwest Athletic Conference Indoor Championships at Baton Rouge, LA, after an altercation in the stands between the teams. • Hurdlers Lolo Jones and Terence Trammell won $25,000 bonuses for earning the top scores during the Visa Indoor Series. • Jenn Stuczynski, silver medalist in the women’s pole vault in Beijing, broke the U.S. indoor record in the pole vault twice this winter, clearing 15-9¾ (4.82) at the Reebok Boston meet on February 7 and 15-10 (4.83) also in Boston March 1 at the U.S. Championships.

Bell lap • Galen Rupp had one of the great performances in NCAA Indoor Track

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track construction

Track Touch-Ups

easons change. Students become seniors and graduate. Administrators and coaches retire. Given the natural cycle of things, it shouldn’t come as any surprise that track and field facilities go through their own aging process. But if you’re not a track construction expert, the signs of wear and tear might go unnoticed until they reach crisis proportions. So what are some warning signs that an athletic facility might be in need of repair, aging, or even nearing the end of its useful life? “The best indicators are generally visual,” says Bob Zerull of Athletic Field Services, Inc. in Genessee Depot, WI. “These will point to obvious problems.” In general, what an owner should look for depend on the type of a track a facility has, says Devin Conway of Verde Design in Santa Clara, CA. “For

a latex or polyurethane track, any cracking or surface delamination should be addressed immediately. We would suggest the owner contact the design professional and track surfacer who completed the initial construction for a review of the condition. Typically, years of usage results in the track surface being worn down to the base course layers, at which point a resurfacing or replacement of the entire track surface may be necessary. Other owners have used the track striping as a benchmark to review the entire track surface. As the track striping fades, it’s a good rule of thumb to review the quality of the track surface, especially in high-wear areas, for example, inside lanes, sprint starts, common finish, et cetera.” Some other visual cues, Zerull adds, are particularly striking. “How do the inside three lanes look com-

pared to the outer three lanes? Since the inside lanes are used more often, this is where most of the damage and wearing of the surface will occur.” Other questions to ask, he says, include, “Are there puddles on the track after a rain, which do not drain properly? Do the track lines appear uneven, or wavy, when viewed from the side? Are the lane lines right at the edge, or even off the pavement? Are there visual cracks? Is the surrounding grass higher than the track, high jump pad or event runways?” If any of the above conditions are present, adds Zerull, “simply resurfacing will probably not take care of the problem.” If the track surface is uneven, he notes, asphalt repair to the track base is necessary. If the problems are minor, a track professional may recommend simply filling the depressed areas with additional asphalt

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mix, or else a leveling compound. Situations in which there are numerous depressions but the base is sound with no structural cracks, may require filling the low areas, followed by an overlay with new asphalt. According to Zerull, a facility in which the track lines give the appearance of not fitting on a track surface may be symptomatic of a surface that has deteriorated with age (something all facilities do, if not repaired and updated periodically), of problems with the original track base installation, or even of lines and markings that have been painted incorrectly. A track builder will be able to evaluate the facility and make recommendations on a course of action. “Structural cracks in the track base that reflect (or travel) up through the resilient surface may be a symptom of poor subsurface drainage,” adds Zerull. Depending on the amount and extent of cracking, repair may be possible, or not feasible, with a total reconstruction recommended. Again, professional assistance may be required to determine the best remedy, based on a facility’s age and condition. Unfortunately, says Art Tucker of Andover, MA–based Plexipave System, Div. of California Products Corp., it happens all too often that administrators overlook the fact that every facility all eventually wear out and require updates. Even the newest, most high-tech, state-of-the-art facility doesn’t remain new indefinitely. “It is my opinion that one of the best things an owner could do for both tracks and tennis facilities is acknowledge the age of the structure,” says Tucker. “We have generally neglected the basic structure of many facilities. Asphalt has a life expectancy of about 20 years. Many owners ask contractors to resurrect a facility that is over 30 years old. They want cracks to disappear and planarity to be perfect. It is not possible. That level of expectation can never be met.” Tucker says he has discussed the issue with colleague Bill Seymour of

Gale Associates (Weymouth, MA), and the two have concluded that administrators “need to budget properly at the front end of the process. In these times, we see money

one should be named the primary caregiver, as it were)—to have a professional contact they can call for advice on everything from minor dents and dings in the track surface, to

available for infrastructure reconstruction. If we offer Band-Aids when major surgery is needed, we have failed in our duty to customers.” In short, notes Zerull, all track surfaces require some level of maintenance, and facility managers should have an awareness of how often the facility should be inspected for possible signs that resurfacing is necessary. “In our part of the country, the midwest, average resurfacing interval is once every seven to eight years for any track surface type that is built on site. If you use your track regularly, hold a lot of meets and have an average maintenance department, you may have to resurface more often. If you have a very good maintenance department and your track does not get a lot of heavy use from track meets, etc., resurfacing as often may not be necessary.”

serious concerns. Stay in touch with a representative of the company that originally installed the facility, or else call a colleague and find out whom they recommend. In all cases, keep the lines of communication open. A regular walk-through of your facility now—and a call to a professional now and then—can pay dividends down the line.

In all respects, say the experts, it’s imperative for athletic directors, facility managers or coaches—whichever is responsible for the facility (and some-

Note: The American Sports Builders Association (ASBA) is a nonprofit association helping designers, builders, owners, operators and users understand quality sports facility construction. The ASBA sponsors informative meetings and publishes newsletters, books and technical construction guidelines for athletic facilities including running tracks. Available at no charge is a listing of all publications offered by the Association, as well as the ASBA’s Membership Directory. Info: 866-501-ASBA (2722) or www.sportsbuilders.org.

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Stephanie Brown Trafton:

tephanie Brown Trafton is gradually getting used to the idea that she’s an Olympic champion. A month after winning her Olympic Gold medal in Beijing, she walked into a packed Pacific Association USA Track & Field board meeting while new USATF CEO Doug Logan was outlining his plans to revitalize the challenged federation. The meeting abruptly stopped, and Brown Trafton received a rousing ovation. The suddenly renowned U.S. discus thrower found refuge against the nearest wall, looking as if she wanted to hide. It wasn’t long, however, before Brown Trafton was outlining to the group her most recent grant application for funding to support U.S. athletes—this one for 2009 World Championships team members. Once you get to know Stephanie Brown Trafton, her occasional polar switches between wallflowerism and activism don’t seem so off the wall. The 6-4, 225-pound athlete has struggled with visibility for a low-visi-

bility track and field event—and, a personally ingrained tendency toward invisibility—for much of her life. “As a six-foot seventh grader, I was clumsy and really hadn’t grown into my body,” Brown Trafton said. “In terms of socialization, I had some good friends, but I was like a loner. It was hard for me to come out of my shell and deal with self-esteem issues.” Stephanie Brown, however, found a somewhat comfortable outlet in sports, where her size was frequently an advantage, and success boosted her self-confidence. A decade and a half later, adjusting to luminary status on a stage as large as the Olympic Games is just another step in the maturing process of 29-year-old Brown Trafton. Stephanie Brown grew up in Oceano, a beach town with miles of sand dunes on California’s central coast. Her mother, Philippa, died when Stephanie was four, Her father, Steve Brown, a cabinet maker, worked hard to carry out Philippa’s wish that her two children attend college, perhaps on scholarships. He also encour-

aged both Stephanie and her brother to participate in a variety of sports and cultural activities. As a youngster, she participated in soccer, swimming and volleyball, and played in the youth basketball league. Her first experiences in track were in junior high school, in the high jump and hurdles. At Arroyo Grande High School, she was a three-sport athlete in her freshman and sophomore years before dropping volleyball to focus on basketball and track—sports where she excelled. She was the California state high school champion in the shot put as a sophomore in 1996, was the runnerup the following year; and in 1998 she added California state prep shot put and discus titles. As a track and field scholarship athlete at California Polytechnic State University (San Luis Obispo) from 1999 to 2003, Brown earned fourth-place finishes outdoors at the 2002 (discus) and 2003 (shot put) NCAA Division I Championships. She also played basketball for Cal Poly, but an ACL injury in her sophomore year put the lid on her hoops career.

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In her first post-collegiate season outdoors, Brown placed second at the ’04 Olympic Trials with a 61.90m/201-3 then-PR. This secured her an Olympic “A” standard and a spot on the team, but in Athens she failed to advance to the final. In 2008, the track world saw a transformed athlete. In May, she set a new PR of 66.17m/217-1 at the Hartnell Throwers Meet in Salinas, CA, a world-leading mark for six weeks. Two weeks before the U.S. Trials, Brown Trafton defeated a talented field at the Prefontaine Classic, indicating she was rounding into peak form. She returned to Eugene and placed 3rd at the Trials (62.65m/2056) behind Aretha Thurmond and Suzy Powell-Roos. Then, in Beijing’s Bird’s Nest, under less-than-ideal still air and humid conditions, Brown Trafton’s strong first throw of 64.74m/212-5 held up to earn her the first U.S. Gold medal in the women’s discus since Lillian Copeland in 1932. Today, Brown Trafton and her husband, Jerry Trafton, who were married in 2005, live in Galt, Calif., midway between Sacramento and Stockton. Off the track, she works a personally satisfying part-time job in project management and engineering support at Sycamore Environmental Consultants Inc. in Sacramento, and chairs Pacific Association/USATF’s Elite Athletes Committee while serving on several national USATF committees. American Track & Field’s Mark Winitz interviewed Brown Trafton in late September, shortly after the close of her outdoor campaign. American Track & Field: Track and field fans all over the world now know you’re pretty good throwing the discus, but few know you also played basketball. Brown Trafton: Many colleges wanted to recruit me for track and field, but only a few contacted me for basket-

ball. That’s pretty much what I wanted to do—to play basketball in college. Cal Poly recruited me for both basketball and track and field. But I never learned how to jump. It was never something that really came naturally to me. Basically, I stood underneath the basketball hoop and caught the ball and put it in. So, my athleticism in that respect was lacking. After my ACL tear in my sophomore year, I decided not to continue with basketball and I focused exclusively on track and field. ATF: What was it like growing up as a tall youngster—physically, socially, emotionally, or otherwise? SBT: I was clumsy, but still I was a fairly decent athlete. It wasn’t so bad that I had to quit playing. In high school, the draw is to be part of the crowd. You really don’t want to stand out. You have to wear the right clothes and have the right friends. I was never very successful at making the right friends. I never had the right clothes either, because we were poor growing up. When I was a freshman in high school there were times when I could put on a mask of confidence and use my natural abilities to charm my way into certain situations and overcome my insecurities. It wasn’t until I was a senior that I could let go of my fears of exposing my insecurities to the world and be proud of who I was. ATF: How about the challenges of being a tall adult? SBT: Once again, not being able to go anywhere without being noticed. I’m still learning to embrace that. Even now, I’m becoming more bold and coming out of my shell. Did you see my cartwheel on the Oprah Winfrey show? ATF: What coaches or other people were most important to you as you developed in athletics?

SBT: Every single coach I had growing up was influential in my progression to a world-class athlete. In junior high, my basketball coach, Coach Enyart, knew how to motivate people in a positive manner without negativity. You need that in junior high school. I was fortunate to have a single track coach (throws) while at Arroyo Grande High School, Robert Budke, who was very instrumental in my success. When I was four years old, Mary Lou Retton (1984 Olympic gymnastics multiple medalist) really started my dream of being an Olympic Games Gold medalist. I watched her on TV and wanted to be a gymnast. I wanted to wear the USA outfit and compete for my country. Of course, many of the track and field kids at my high school wanted to be the next Suzy Powell (3-time U.S. Olympian and U.S. record-holder in the discus) because she was successful—a Junior Olympian and so forth—when she was so young. In high school, I wanted to be like Suzy. ATF: How about your college coaches at Cal Poly? SBT: [Cal Poly throwing coach] Pete Corkery was very good for me at that point because he was mellow just like me and taught us how to be internally motivated, rather than [relying on] external motivation. He taught us how to be good athletes, students and good people. He was concerned with rounded individuals. The same with my basketball coach, Faith Mimnaugh. She was more concerned with building all-around balanced citizens rather than just stellar athletes. ATF: Where do you do most of your training now? Whom do you train with? SBT: I do most of my throwing practice at Sacramento City College. I train with the college athletes there occasionally. There’s a dedicated field for discus throwing, separate from the Continued on page 20

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track. Sac City (College) coaches Lisa Bauduin and Robert Dewar help me out. I have an entourage of people— coaches, trainers and physical therapists—that I work with. I have several people who are helping me out with technique. Mac Wilkins (1984 Olympic discus champion) is one of my advisors. Karin Smith (5-time Olympian, javelin throw) advises me on mental aspects and preparation. I have a massage therapist. On a weekly basis, I see Tony Mikla (DPT) at Results Physical Therapy and Training Center in Sacramento. He’s my physical thera-

pist. He helps me improve my balance agility, speed and he’s helped me to gain incredible core strength. He was able to help me implement the technical changes in my event that made me a world class thrower. ATF: Can you describe these technical changes? SBT: I needed to have more control of my speed in the ring. I see a lot of throwers try to [substitute] good technique with speed. Faster speed might seem to translate to further distance, but at some point you max out that compromise. Since I have such long arms and legs, speed is hard for me to

do. At the same time, I don’t need a lot of speed to throw far. I just need to use my levers properly, and have a lot more patience with my rotation in the ring. I implemented a static start this year (instead of using a windup), which has really helped me control my speed. Plus, I have much more body strength and flexibility in my core, which allowed me to alter the torque ratio between my hips and my shoulders during my spin. If you can get your hips in front of your shoulders during the rotation, that translates to more pull on the discus which translates to farther throws.

ATF: Do you have a principal coach? SBT: It’s really a team effort. There’s not one specific person. Everyone has an important role. There are so many athletes who have nobody—so I’m really blessed with a solid team. At this point, I have to be self-directed. I have a part-time job that I really enjoy and where I have flexibility with my hours. So, I set my own schedule and my own practice time. Everything is selfdirected. It’s really about what works for me, which is what every athlete should be concerned about. I’m an incredibly independent person, and I really don’t like being on a specific

time schedule. I’m really lucky that my college coaches taught me to be self-directed, and have the internal motivation to set my schedule and get the work done—on and off the track. ATF: What does a typical training day and week look like for you? SBT: I go to work (at Sycamore Environmental) in the morning. In season, I work for about three hours, sometimes more. In the off season, I work more. Then I go to a training session, which might be throwing, weight lifting, or working out with my physical trainer, or massage. Training

is a three to four hour block of my day. Then, I go back to work around 4 p.m. and work until 6 p.m. or 7 p.m. I like it because the way I set my training is autonomous and my job is also completely autonomous. I lift weights four times a week. I do supplemental training such as agility, balance, flexibility, and core strength training about four days a week. This training might be on the same day or on different days as my lifting. I throw about three times a week. Typically, my throwing volume is heavier in the pre- and early season and lighter towards the end when I’m peaking. I have about 12 discs that I carry around and throw in training. Continued on page 20 Photo: Victah, www.photorun.NET

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(That’s about the most I can carry in my reusable shopping bags.) ATF: Why so many platters? SBT: Because I’m naturally lazy. It’s fewer times I have to walk out and retrieve them. Just walking around takes a lot of energy because I’m so tall. My natural speed is basically sitting on the couch. I think I’m good at what I do because I focus my energy on things that are important, on specific tasks. ATF: Stephanie, you made some really dramatic breakthroughs this year.

Prior to 2008, your PB was 61.90m/203-1, set in 2004. SBT: And, that was only one time. I didn’t hit that again until 2007 in Hawaii with the hurricane winds. ATF: This year, you improved to 66.17m/217-1 (wind aided). You were leading on the world performance list for six weeks. And, of course, Olympic Gold... SBT: Yes, in 2004 I had a 9-foot PR to make the Olympic team. That’s not unheard of for me because I’ve always been a fierce competitor when it comes to the big meets. And, usually,

my first throw is the best. So, if these girls were doing their homework at the (Beijing) Olympics, they would have known my first throw would have been my best. 2005 was a big transition year for me. I moved from the San Luis Obispo area to Sacramento. I was married. I had an injury. I fouled three times at the national championships in qualifying. But USATF continued to fund me through their elite athlete development grant program. That paid off, bigtime. Nike signed me just before this year’s Olympic Trials. ATF: So, until then, USATF assisted

you and, of course, you worked. SBT: Yes, USATF’s support was a large part of my financial assistance. I like to write technical documents on my job, and that translates well into grant applications (for personal athlete support). I’m an expert at it. Since 2003 I’ve been writing grant applications and receiving donations from local companies and non-profit organizations. So, the bulk of my athletics budget came from these generous organizations and USATF. ATF: So, what happened after 2005 that got you to the Olympic podium today?

SBT: Well, in 2006 I had another injury, a stress fracture. It was another year that I just had to push through and figure out if I was motivated to keep doing this. Before, my goal was just to make the Olympic team. I achieved it in 2004. I finally decided to keep going because I was good at track and field and so many people kept telling me that I could be so much better. Plus, I didn’t want to work full time. In 2007, I started training and physical therapy with Tony Mikla at Results Physical Therapy. I reevaluated my goals. And, in 2007, I had my best

year on record to that point in terms of consistent distances. I threw 201 in Hawaii, made the Olympic “A” standard, and was ranked #3 in the U.S. But I wasn’t motivated for my meets. I didn’t have any energy. I flopped at the national championships, but still got fifth place and made the U.S. NACAC (North America, Central America and Caribbean) Championship team. I knew I could be so much better. Between the 2007 and 2008 seasons, I didn’t take my usual two months off. I took two weeks and then started doing my supplemental training—core strength and flexibility, balancing, etc. That’s when I transformed my body, which allowed me to impleContinued on page 22

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ment the technical changes. My 2008 season completely reflected that. Every meet this year I was throwing farther and farther. 2008 was the first year that I knew exactly what it felt like to throw far—the arm position, the torque and amount of tension that

same time. After getting up, I do a few hops and skips. Then, I do a couple of hip turns using a bungie cord. After the Olympic Trials, I really started paying more attention to my approach into the ring—to take my mind off of wor-

times I do a lot of praying and micro meditation in competition. I pray for peace of mind, that’s all. I prayed in Beijing when I needed some crucial throws to make the final. ATF: Do you usually communicate with your coaches or advisors during competition? SBT: Basically, my team has about ten specific cues, which I also have written down in my notebook (for reference at competitions). I use three or four of them a lot as reminders to focus on specific problem areas that I have. They’re composed of one or two words, or a short phrase. I use them all year long. For example, “walk the dog” is one of my cues. It reminds me to run away from the discus, keep my arms level, a combination of things. I might think about a specific cue prior to the throw. During the throw, you’re not supposed to think about anything. Cues can also be communicated to me during the competition by my team (coaches, advisors, trainers, etc.), either written or verbally as reminders.

your body needs. And, I could replicate that. Not necessarily the technique, because that was hit or miss, but the feeling of getting into the correct position. ATF: What do you think about in competition? How do you warm up both physically and mentally? SBT: I focus on keeping my energy levels up, which basically means sitting down. When it’s close to my turn to throw, about three people back, I get up and start moving around. I have a specific routine that Tony (Mikla) helped me come up with to get my body going again in terms of energy. It’s (composed of ) specific movements. It doesn’t matter what the movements are. What matters that it’s part of your routine, and that it gets your mind and your body ready at the

rying about technique and put it on auto pilot. Again, it’s a specific set of movements to accomplish that. ATF: I’ve noticed that generally you seem very relaxed and focused in competition. Where does that come from? SBT: I’m a very mellow person, which is one of my advantages in competition. It takes a lot for me to get really stressed out about anything. It’s a natural trait. I’m really even keel. I don’t get overly exited, and I don’t get depressed about many things. It sounds good, but it’s not [a] very interesting [person] to be around. The Olympic Trials final was the first time all season that I was nervous. I had the feeling that this is big time; this is the meet. I’m a person of faith and some-

ATF: Did you have specific expectations going into Beijing? SBT: Actually, following last season I just wanted to make the Olympic team again. Other people’s expectations were higher. People would ask me, “Are you going for a medal?” Of course, I’d say yes. Who wouldn’t want to go for a medal? I had a distance goal of 220, but I didn’t really believe I could win an Olympic medal. When I finally admitted that to myself, I reevaluated. I asked myself why I’m working so hard (in the sport), taking so much time off work, and making my family sacrifice if I really didn’t think I could (win a medal). I did a lot of praying about it. I finally had a revelation that if God wants me to win a medal He can make it happen. And, for the first time I realized that it was a possible task. Suddenly, I had a focused goal and a

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belief that I could do it. The hard work and effort was up to me. At the Games, my goal was to make it to the final. My aspiration was to win a medal. ATF: In your blogs, you describe how you watched Internet videos of (’08 Olympic Gold medalist) Gerd Kanter while you were in China for motivation. SBT: Yes, the one that I watched was from the 2007 World Championships in Osaka. He does specific things that I need to do better—specifically, in the rhythm of the throw. They were things that I wanted to emulate. I actually watched the tapes for about half of the season. It was a visualization technique. ATF: Do you think your Olympic success will help improve the visibility and coverage of women’s discus throwing in the U.S.? SBT: It will help visibility locally in California because there’s a local connection. On the national level, track and field has a long way to go in garnering attention. With the discus being on the low end of the totem pole in track and field, that’s a hard thing to predict. We have a group of the best U.S. throwers in history and they’ve had the best marks in the world at some points in their season. These throwers are capable of doing well at international meets. But there hasn’t been a confidence level in them. I hope that I can break the [perception] that U.S. discus throwers aren’t good at big, international meets. That’s now been blown out of the water. It gives our girls some confidence that they can repeat what I’ve done. ATF: What’s ahead for you? SBT: In 2009, I want to concentrate on being consistent at the 63m/206 and 64m/210 level, and possibly hav-

ing wind-aided throws at the 68m/223 to 70m/229 level. While our [event] accommodates wind-aided marks, I believe I can throw far in non-windy conditions. Obviously, I showed that at the Olympics when I threw 212 feet without wind in damp, humid conditions. But it does take technical maturity. Usually, discus throwers hit their peak around 31 or 32. So, I’m still three or four years out. Also, I’d like to win a U.S. national championship. I’ve never done that. [Editor’s note: The U.S. women’s discus record is 67.67/222-0, set by Suzy Powell-Roos in 2007.] ATF: Do you have any advice for young athletes who are just taking up track and field? SBT: I’m mentoring several young throwers. The first thing I tell them is to start writing a journal. And writing down your goals is hugely important. A journal is a tool for stating your goals and tracking your progress towards them. This is what Pete Corkery did with us at Cal Poly. Every year he had a goal-setting seminar and evaluation for all of his athletes. We reviewed our athletic and our general life goals. Today, I have my own long- and short-term goals posted on my bulletin board. I wrote my long-term goals back in 2005—to buy land and build a home by 2010, and to break the American record in the discus. Now, they’re both very much within reach. ATF: What about advice for athletes who are making the transition from high school to college and from college to open status? SBT: Entering college there are so many distractions—so it’s very important to stick to your goals and not get dissuaded from them. There’s a big difference between reevaluating your goals, which is part of the periodic process, and being distracted from

them. The new collegiate athlete must pick mentors carefully and listen to them. For example, there are a couple of collegiate kids who I mentor that are not happy with their distances or their training. But, they’re not really listening to their coaches. They’re second-guessing their coaches and they’re not really following the plan their coaches have for them. I tell these athletes that they need to implement their coach’s plan, and, then, if it’s not working out it’s time to reevaluate. For athletes transitioning from college to open, I advise learning how to write grant applications. Practice writing essays in which you give a lot of thought to the exact reasons why you’re continuing in athletics. Be passionate about what you do. If you’re not passionate about it, then find your calling. It doesn’t have to be track and field. Don’t rely on external motivators. Find your internal motivation. ATF: Finally, do you have any tips for coaches who are working with young female throwers? SBT: In general, female throwers are an interesting breed of athlete. People who are good at throwing are basically head cases. I was a head case in high school and college. We’re difficult people to work with and we need a lot of patience. I believe women are driven more by self-esteem issues than by anything else. So, a coach should concentrate on making the female thrower feel like she’s worth something more than just an athlete—that she’s a wellrounded person. They should concentrate more on their athlete’s personal development. Then the athletic development will naturally evolve.

MARK WINITZ is a longtime contributor to American Track and Field. He is also a veteran member and secretary of USATF’s men’s long distance running executive committee. He admits that he is still learning about the field events. Continued on page 24

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Brown Trafton: A Technical Perspective

n 2008, Stephanie Brown Trafton’s throws increased an average of 20 feet over recent seasons, she became a consistent thrower, and she reached the top of the Olympic podium. How did it happen? “It takes a village,” says Brown Trafton about the sizeable coaching and support team that assists her. The team consists of more than a dozen individuals in specialized roles—a technical coach, physical therapist, massage therapist, sports psychologist, sports nutritionist. The list goes on and on -- but Brown Trafton makes it clear that she is the quarterback of the team and she sets her own time schedule. ATF talked to two of the key individuals on the team.

W ho: Tony Mikla, Director of Sports Performance, Results Physical Therapy and Training Center (Sacramento, Calif.). Role: Sports Performance Coach and Physical Therapist Background: Mikla started working with Brown Trafton in early 2007 to rehab a stress fracture in her ankle. He soon expanded his physical therapist’s role to oversee the thrower’s “supplemental” workouts. Challenges: To correct Brown Trafton’s inconsistency in the ring—specifically by improving the athlete’s control of her long limbs which were causing off-balance throws and fouls. Maximize the use of the athlete’s “levers.” Increase the athlete’s body control to allow her to incorporate specific throwing techniques introduced by her Technical/Throws Coach (Robert Budke, see below). Program: Mikla began with a two-month (SeptemberOctober, ’07) general strength-building phase designed to keep Brown Trafton injury free through the ’08 season. It consisted of supplemental high-rep weight training and basic cardiovascular work (elliptical machine, exercycle, light interval sprinting). He then introduced a regimen designed to increase Brown Trafton’s agility, speed, and balance within the confined space of a discus ring, and to increase her core strength. Workouts included ladder agility drills with tight, fast footwork (Two Foot Runs, Lateral Shuffle, and Icky Shuffle), and hurdle drills. When Brown Trafton began throwing workouts in the Spring of ‘08, Mikla incorporated a dynamic pre-throwing warm-up into the routine. These exercises focus on neuromuscular activation and control—activating her core muscles and glutes while stretching out specific “problem” areas (hip flexors and quads in Brown Trafton’s case). Warm-up exercises include lunges (forward and laterally, still and walking), and a backwards “T Walk”, a variation of the yoga Warrior pose, but balancing on one leg with the other leg stretched out behind while bending forward at the waist and reaching forward – in a “T” position.. This dynamic warm-up is part of Brown Trafton’s 30minute routine prior to throwing (in workouts and in com-

petition). The routine also includes ladder drills and tossing a medicine ball in different directions with maximum intensity (several squat throws, squat underhand throws, and rotational throws).

Who: Robert Budke Role: Strength and Technical Coach Background: Budke coached Brown Trafton as a prep at Arroyo Grande (Calif.) High School, where he coached 11 state champions. He began coaching her again after the 2004 Olympics. Challenges: To eliminate a “hitch” in Brown Trafton’s throw, improve her balance and footwork in the ring, smooth out the throwing motion, and eliminate a tendency to “lift off the back of the ring, turn away from the throw, and fall off the throw during the finish. Essentially, to harness her power in the right direction. Program: Pre-Season: Strength building in weight room (Olympic lifts, front and back squats, step-ups) four days a week in two 12-week cycles. Late Pre-Season (Winter) through In-Season: Throwing 2-3 days a week; throwing drills 2 days a week, weight lifting 4 days a week. Volume of weight training decreases, and lifting speed increases, as peak season approaches. Throwing practice sessions consist of 35 to 50 throws (split between standing throws, half spins, modified full spins, and full spins). The goal is to keep the athlete fresh, rather than fatigued from over-throwing. Full throwing is timed to begin depending on the projected length of the outdoor season. As the season progresses, up to 80 percent of practice sessions are devoted to full throwing, and 20 percent throwing with drills. Drills are focused on the athlete’s turning position at the beginning of the throw (out of the back of the ring), pivot position/weight transfer in the middle of the ring, and a balanced finish position in the front of the ring. They consist of half turns into a double pivot, standing double pivots, and step-overs out of the ring. Since Stephanie has a tendency to stay back on her right side and not transfer her weight to her left side very well, the step-overs are focussed on keeping her right side moving. Basically, Budke oversaw Brown Trafton’s training and technical development for the 2008 season using the identical approach he used in three previous years. But, for her 2008 campaign, for the first time he was present at all her throwing practice sessions. He attributes her success in ’08 to: (1) improvements in diet and physical conditioning which resulted in a 10 to 20 pound weight loss and a 20 percent increase in strength, (2) concentrating on the technique areas they had worked on for the previous three years, and (3) Brown Trafton’s ability to intensely focus in an Olympic year. —Mark Winitz

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2009 SPRING

Shoe Review SHOE REVIEWS: Neutral

iii

Motion Stabilizing

Performance

Two trends are in the forefront this season: gender and money. A few seasons back, some brands attempted to market to men and women separately—even with different names for the same shoes—with lessthan-successful results. This season, the shoes carry the same names and attempt to provide the same kind of running experience for runners of each gender. More than one-third of the shoes in our Review have been modified to account for differences between male and female runners. Men generally weigh more than women and have more muscle mass, which means they can more easily flex running shoes. They also land a little harder than women do. Designers adjusted their shoes to accommodate these very real differences. For men, the landing area is a bit larger and firmer, while the women’s models are, in comparison, softer and more flexible. The second trend has been a noticeable jump in prices. This may have been some time in coming, as the world economy is shifting. Workers everywhere expect higher wages, the costs of resources and transportation have increased, and the bottom line is the bottom line—running shoes are not what they used to be. While they’re not rocket science, running shoes are technical, and technology, research, and delivery have very real costs associated with them. Both trends coincide with the continued push to make running shoes better able to handle the idiosyncrasies of the human foot and, by extension, make your daily run more beneficial.

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Welcome to the Running Network’s 2009 Spring Shoe Review! If you’ve been a longtime reader of our Reviews, you may notice that the review is now part of each Running Network magazine partner’s regular pages. We have done that, quite frankly, in response to the challenging economic times. Our focus is the weartesting and review of running footwear and providing that information to you, the running consumer, in a timely fashion. We publish two large reviews a year (in the spring and fall), and additional shoe features in the May, July, September, and November issues. In addition, we are excited to provide you with an expanded version of this Review—with reviews on an additional 10 shoes— online at www.runningnetwork.com in April 2009. Please remember that our reviews are only the starting point on your personal journey to find the best running shoe for you. We urge you to visit your local running store for more help. If you don’t know where to find one, visit our website and we’ll help you locate your local running store. Happy (and Healthy) Running and Walking!

Running Network LLC Partners

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

Larry Eder President, Running Network LLC

Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com

Award Winners BEST SHOE Neutral

RIN G 20

BEST SHOE Performance SP

RIN G 200

BEST SHOE Motion Stabilizing

RIN G 200

BEST VALUE SPRING 2009

BEST NEW SHOE SPRING 2009

BEST RENOVATION SPRING 2009

Saucony Triumph 6 Best Shoe—Neutral Zoot Ultra TT 2.0 Best Shoe—Performance adidas adiStar Salvation Best Shoe—Motion Stabilizing ASICS GEL–1140 Best Value

Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 920.563.5551, ext. 112, larry.eder@gmail.com Publisher: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website. This 2009 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 © 2009 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC.

K-Swiss Run One miSOUL Tech Best New Shoe Diadora Mythos 280 GB Best Renovation

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

ii| Running Network 2009 Spring Shoe Review

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

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N EUTRAL adidas Supernova Glide—$100 The Supernova Glide is as good as the best neutral shoes in the adidas line. The name is new (it was previously the Supernova Cushion), but the other changes seem cosmetic until closer inspection. The changes, though slight, do improve the shoe. The upper features better breathability and reduced weight, thanks to a change in the mesh that doesn’t sacrifice comfort. The GeoFit memory foam ankle collar still provides a cozy fit around the ankle. The midsole sports slight changes to the molding and retains the ForMotion cassette, so the ride is still the same. Subtle changes in the outersole’s appearance improve its flexibility, and adidas has kept the carbon heel-and-blown rubber combination that has worked well for the Supernova series. If the adidas fit and the neutral Supernova shoes have been your cup of tea, drink up. “Fits great, very comfortable, and wraps around the foot nicely. They felt light weight and felt great while running. The cushioning was very noticeable—almost bouncy, but protective. The shoes are very comfortable, but I think a little overpriced.” Sizes: Men 6.5–13 (whole & half sizes), 14–20 (whole sizes only); Women 5–12 • Weight: Men 12.6 oz. (size 11); Women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, adiPRENE+ Strobel board (heel) • For: medium- to high-arched feet with neutral biomechanics to very mild overpronation

Diadora Mythos 280 GB—$100 The Mythos series displays the best Diadora Running offers, and the 280 GB is a nod to Olympic Marathon champion Gelindo Bordin, longtime brand icon and one of its key developers. The Mythos 280 improves the ride by adjusting its Axeler technology. The threadlike titanium wire is unchanged, but Axeler WI5 adds angled thermoplastic elements to absorb shock by flexing and then springing back to shape, providing an energetic toe-off. The upper is open airmesh with synthetic leather overlays to support the foot, and accommodate a range of foot shapes. Reliable Elaston foam means that the midsole is well cushioned and durable. The shank is vented, providing support and breathability.The outersole is Duratech 5000 and Flexoft (carbon rubber heel, blown rubber forefoot) because it works. New cushioning technology, fine-tuned fit, cushioned ride, and flexibility have earned the the Mythos 280 GB our Best Renovation award. “The fit allows good heel fit and support with a good amount of toe room. I was impressed with the cushioning and forefoot flexibility, though they were heavier than other Diadora shoes I have tried.”

BEST RENOVATION SPRING 2009

Sizes: Men 6–13.5; Women 5.5–10 • Weight: Men 13.8 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with neutral biomechanics

New Balance 1063—$125 The 1063 stays true to the mission of its predecessors: providing great cushioning for low-arched, neutral feet. The upper has been upgraded for a bit more support, with a full rand, redesigned and repositioned overlays in the saddle and the toe, and a little softer mesh to go with the same smooth interior. The midsole sports a new configuration of DTS (Dynamic Transition System): a crash pad that improves the lateral release on touchdown and better smooths the foot’s transition through the footstrike. The forefoot cushioning has been enhanced with a little more Abzorb SBS, but, almost magically, the weight has been reduced (by almost 3% in the men’s shoe), which means less work for runners, and a little faster time on the watch. “The shoes felt supportive and fit quite well. Excellent cushion, especially for long training runs. The support and cushion were better than expected, and this is a good step forward for NB.” Sizes: Men 7–13,14,15 (B,D,2E,4E); Women 7–11,12 (B,D) • Weight: Men 13.2 oz. (size 11); Women 11.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Abzorb Strobel board • For: low- to medium-arched feet with neutral biomechanics

Reebok Premier Ultra KFS VI—$120 If there were an award for best aesthetic improvement, the Premier Ultra KFS VI would certainly be in the running. Reebok has raised the bar to a new height, gaining ground in both fit and performance. The upper has received improvements to fit, support, and comfort. The KFS inserts have been repositioned nearer the instep, which opens the stretch mesh across the metatarsals, and the overlays have been enhanced from the midfoot to the heel to better secure the shoe to the foot. The midsole is still responsive, but a little better cushioned than version 5, thanks to minor tweaks to the DMX Shear and the shank. The outersole features new flex grooves for better flexibility, and a noticeably more energetic toe-off. Runners looking for high mileage performance will do well to slip their neutral mid-arched feet into the Premier Ultra KFS VI. “Good fit, snug on the heel, and comfy toe box. Bit of a lift (roll up) at the tip of the toe box, which fosters a natural toe push-off. Definitely durable. After 100+ miles, no noticeable wear and tear—shoes still feel like new.” Sizes: Men 6.5–13,14; Women 5–12 • Weight: Men 14.0 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board • For: medium to high-arched feet with neutral biomechanics

Saucony Triumph 6—$125 The Triumph epitomizes the Saucony commitment to producing quality running shoes. The sixth edition, like other updated shoes in this review, requires close inspection to see the changes. The upper is much the same, but the tongue is better padded (though a good deal thinner), and the overlays have been trimmed back or repositioned to provide more open space across the metatarsal area, making the shoe bunion-friendly. The midsole appears largely untouched, though the shank reveals a bit more of the thermoplastic than the Triumph 5 did. The ride is responsive, with cushioning befitting the Triumph legacy. As with many of the shoes in this review, the Triumph 6 will cost a little more, but it’s worth it. The overall feel, craftsmanship, and ride were responsible for the Triumph 6 earning our Best Neutral Shoe award. “The shoe felt light as I ran, probably from the comfortable fit through the arch. I liked the supportive stable feeling, and the good measure of cushioning. There are tiny differences [but] the shoe is very close to the last few versions I have used.” Sizes: Men 7–13,14; Women 5–12 • Weight: Men 12.7 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRC Strobel board • For: low- to medium–high-arched feet with neutral biomechanics

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BEST SHOE Neutral

RIN G 200

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N EUTRAL /M OTION S TABILIZING Under Armour UA Apparition—$110 Under Armour is new to running footwear, but its development team is not. The UA Apparition, flying a bit under the radar, is actually the best shoe in its new line. The upper utilizes FootSleeve technology, which is similar to the gusseted tongue construction or monosock used in other running shoes. Like all such construction, whether it fits you is largely dependent on the shape and volume of your foot, so it really requires a try-on to tell if it works. The midsole is a combination of EVA and rubbery inserts—ArmourBound, ArmourLastic, and Cartilage—which make for quite a comfortable ride. The flat sole, which keeps the foot in contact with the ground during transition, and good flexibility permit the foot to move naturally. The carbon rubber outersole is unremarkable, except in its durability and good traction. “This shoe fit very well. The more that I wore the shoe, the better it fit, but it had a lengthy break-in period. The cushion felt about right; it felt stiff at first, but broke in with running. Fairly comfortable shoe, I was pleased with its overall feeling.” Sizes: Men 8–13,14,15; Women 6–11,12 • Weight: Men 13.9 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with neutral biomechanics

adidas adiStar Salvation—$140

BEST SHOE Motion Stabilizing

RIN G 200

A new name for the old adiStar Control isn’t all that’s new about this shoe. The last (new about a year ago) has been dialed in to maximize the fit for as many runners as possible—a little to either side of a medium arch. The strength of the Salvation is that it fits well and has outstanding cushioning and stability. The upper switches to EVA in the tongue for better protection, a different open mesh, and repositioned overlays that reduce the weight. The midsole features a minor extension of the ProModerator support and a full-length adiPrene Strobel board for seamless cushioning. Small reductions here and there add up to almost half an ounce shaved off the weight of the shoe. The cushy ride and reliable stability earned the adiStar Salvation our Best Motion Stabilizing Shoe award. “It fits very well. I feel that it gives very good arch support and toes have enough room. Very good cushion—almost like slippers underfoot. Foot felt stable and secure with no rolling. Pleased with the overall capabilities of the shoe.” Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: Men 13.3 oz. (size 11); Women 10.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, adiPRENE+ Strobel board (heel) • For: medium- to high-arched feet with moderate overpronation

ASICS GEL–1140—$85

BEST VALUE SPRING 2009

The GEL-1140 has a lengthy heritage in the ASICS line. Runners looking for effective stability on a budget have always responded to this model. The 1100 series has been the beneficiary of a generous trickle-down of ASICS’ experience and technology. The upper is little changed from the 1130, even using what appears to be the same mesh, with the expected minor tweaks to the overlays. The tailoring has been adjusted for a better heel fit and more room in the toebox. The midsole is time-proven SpEVA (ASICS’ preferred foam prior to its introduction of Solyte), and this configuration gives the 1140 a stable, well-cushioned ride. The outersole is classic ASICS fare: AHAR (carbon rubber) heel with a blown rubber forefoot. The combination of the fit, stability, ride, and—most of all—price earned the GEL-1140 our Best Value award. “From the first time I tried the shoes on they fit my foot perfectly. I felt like my foot was supported and cushioned. It's like running on a gel pack. It seems to help my pushoff. My foot feels well balanced and secure in the shoes while I’m running.” Sizes: Men 6–13,14,15,16,17 (D), 7–13,14,15,16,17 (2E,4E); Women 5–12 (B,D) • Weight: Men 12.8 oz. (size 11); Women 10.5 oz. (size 8) • Shape: semi-curved • Construction: slip-lasted • For: low- to medium–high-arched feet with mild to moderate overpronation

Brooks Adrenaline GTS 9—$105 Over time, the Adrenaline series has been very consistent; the overall visual impression is one of gradual change. But it also retains the familiar, and that’s a strength of the Adrenaline—it fits and works for its audience. The Adrenaline GTS 9 is “one of the boys,” but with a few tricks up its sleeve. The upper is the same Element mesh, with slightly larger holes to better handle moisture from the foot. The midsole, added this season, is BioMogo, which does a great job of cushioning and, when you’re done with the shoe, it doesn’t last forever in a landfill. The ride is very stable with enough cushioning to keep runners coming back. The HPR carbon heel and blown rubber forefoot are effective and familiar—a known commodity. Runners who swear by the shoe will be pleased, and those looking for stability, fit, and cushioning, have another option to try. “These shoes fit very well. I didn’t have any break-in period, right out of the box [they] fit. I like that. There were several pluses in these shoes: they were comfortable, durable, and stable. A good training shoe, not too heavy, not too light.” Sizes: Men 7–13,14,15; Women 5–12,13 • Weight: Men 12.5 oz. (size 11); Women 10.5 oz. (size 8) • Shape: semi-curved • Construction: combination Strobel lasted, Texon board (heel), S257 Strobel board (forefoot) • For: medium- to high-arched feet with moderate overpronation

Etonic Jepara 3 SC—$110 The strength of the original Jepara was its combination of cushioning and effective stability. The Jepara 3 has outdistanced the earlier versions by tackling their weakness: weight. The upper is a uniform open mesh, with stretch mesh and HF-welds across the metatarsal region to provide a forgiving, yet supportive fit, and a much plusher feel. The midsole features redesigned flex grooves for better forefoot flexibility, an adjusted second density of foam for better stability, TPR inserts only in key impact areas, and a redesigned shank—all of which save weight while providing better stability and support. The effectiveness of the polyurethane innersole and EVA Strobel board combine to enhance the ride, just as they have in other Etonic shoes. The total weight saving is almost 1.4 ounces, testament to the role judicious use of materials plays in a quality running shoe. “On the first few runs, I thought [it] was relatively stiff, but after a little break-in [it] fits well and is comfortable. The foot feels slightly controlled, but it does produce a comfortable footstrike. Compares well with the major brands I have tried.” Sizes: Men 8–14; Women 6–12 • Weight: Men 13.4 oz. (size 11); Women 11.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with moderate overpronation

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M OTION S TABILIZING Karhu Strong Fulcrum Ride—$140 Karhu’s shoes over the past few seasons were appreciated for their low profile and responsive feeling. The Strong Fulcrum Ride features Karhu’s Fulcrum technology (think “mini teeter-totter”) to improve responsiveness by pivoting the foot forward after touchdown. Shortening the time on the heel also reduces overpronation. The upper is a well-supported airmesh, but with few overlays and a bunion-friendly open forefoot. The interior is plush and accommodating. The multi-part midsole features an effective heel crash pad and a stable configuration of the Fulcrum element with a flexible forefoot. The polyurethane memory foam innersole adds an extra measure of comfort. The durable, full-length carbon rubber outersole provided excellent traction. “Great, low-profile fit, one of the most comfortable pair of shoes I’ve ever put on. The cushion is very comfortable, but still bouncy. Strong lateral control, great on the ankles. Have really enjoyed these shoes on runs of 10 miles or shorter.” Sizes: Men 8–13,14; Women 6–11 • Weight: Men 12.6 oz. (size 11); Women 10.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • For: medium- to high-arched feet with mild to moderate overpronation

K-Swiss Run One miSOUL Tech—$125 K-Swiss demonstrates its commitment to running with its new miSOUL (Modular Interchangeable Sole Technology), a midsole structure designed to accommodate different snap-in innersoles. The Run One comes with two options: a Cushion innersole with resilient rubbery inserts and a Light configuration. By changing them depending on your workout, they don’t get compressed as quickly as the traditional innersole. (You can also purchase replacements.) The combination-lasted design adds stability, along with the dual density midsole and shank supports of the miSOUL components. The upper is open airmesh with cooling perforations through the toecap and the perimeter of the heel, and rubbery thermoplastic overlays give a snug but forgiving midfoot fit. The outersole is traditional carbon rubber in the heel, blown rubber in the forefoot. The combination of the familiar and the innovative earned the K-Swiss Run One our Best New Shoe award. “Quite comfortable, nestles my foot nicely, no signs of blistering or hot spots. I preferred the feel of the Light insole, it enveloped my heel much more snugly. I liked this shoe and the idea of two insoles.” Sizes: Men 7–13,14 (D); Women 6–11,12 (D) • Weight: Men 13.2 oz./14.0 oz. (size 11, with each insole); Women 11.1 oz./11.9 oz. (size 8, with each insole) • Shape: semi-curved • Construction: Strobel combination lasted, Superfoam (forefoot) and thermoplastic (heel) Strobel board • For: medium- to high-arched feet with mild to moderate overpronation

Nike Zoom Structure Triax+ 12—$100 Gender specificity, championed by the Structure Triax+ in the Nike line, is evident in this version, which is precisely tuned for men and women. This version features the unchanged midsole chassis that worked well for the Structure Triax 11: Phylon, an articulated second density with TPU, and a decoupled crash pad that curbs overpronation while allowing the foot to effectively transition. As a shoe that’s largely on target, the upper features only minor changes. The mesh has a better feel to it (smaller holes feel less coarse) and the overlays have been replaced with HF-welds wherever possible to reduce seams. The outersole is almost the same, with a slightly thicker Duralon layer in the forefoot providing extra protection. Devotees will find the Structure Triax+ 12 to their liking, and runners looking for a stable, supportive shoe with a roomy forefoot would be advised to give it consideration. “The first few miles had a soft footfall and I wondered how many miles the cushion will hold up—it hasn’t quit yet. The shoes performed well, and overall I think they are as solid as the other shoes I’ve tried in the category.” Sizes: Men 6–13,14,15 (D,wide,narrow,4E); Women 5–12 (B,wide,narrow,4E widths) • Weight: Men 13.3 oz. (size 11); Women 11.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with moderate overpronation

Pearl Izumi SyncroPace III—$115 The evolution of Pearl Izumi’s SyncroFrame shoes has taken a stable technology and adapted the ride to increase the comfort, finally dialing in the combination of stability and cushion. The ride has been softened with a combination of Skydex and foam. The major change is in the outersole, which has been segmented into pods to improve transition and flexibility. The cushioned feel up front is achieved by a new Skydex bag in the forefoot (effectively used in last season’s award-winning Streak), combined with a better midsole foam. The strength of the SyncroPace continues to be the stability of the SyncroFrame. A dual density innersole feels soft on top, but has a supportive, dense layer underfoot. The seamless upper offers a snug fit with a plush interior, a fan favorite. Several testers have a newfound respect for the shoes, which is testament to sound design. “I love the fit of these shoes! They are comfortable the moment you put them on. The cushioning is the first thing you notice. They ride a little firmer than they feel, but I didn’t develop any problems/injuries elsewhere in my leg, hips, etc. I was impressed with it as an excellent, light shoe with a surprisingly long-term cushioning feel.” Sizes: Men 7–13,14; Women 5–11,12 • Weight: Men 14.2 oz. (size 11); Women 11.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with moderate overpronation

Under Armour UA Revenant—$120 After several years of development, Under Armour rolls out its running shoe line. The experienced development team guaranteed that every detail of the technology and function of the shoes was attended to. The upper is open airmesh with a close-fitting, gusseted tongue that Under Armour calls “FootSleeve,” tying its shoes to its compression apparel. The midsole employs ArmourGuide, a cradle that offers stability and support. A rubbery material called Cartilage is designed to improve the cushioning between the cradle and the EVA. The EVA formulations in heel and forefoot—Armourlastic and ArmourBound—contribute to the responsive ride. The articulated heel curbs overpronation by lateral release, stabilizing and smoothing the transition. Relying only on the strength of its own technologies, Under Armour has done a very good job right out of the gate. “Good fit, no blisters, lots of toe room. The tongue could be a bit longer; it just kind of hits into the top of my ankle. I like the bouncy feel, not too squishy. Great stability, my foot was nice and straight, staying right on top of the shoe.” Sizes: Men 8–13,14,15; Women 6–11,12 • Weight: Men 13.8 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with moderate overpronation v | Running Network 2009 Spring Shoe Review

BEST NEW SHOE SPRING 2009

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P ERFORMANCE STABILITY

ASICS GEL-DS Trainer 14—$110 ASICS has refined the three key areas of the GEL-DS Trainer: upper, midsole, and outersole. The upper is still open mesh with Biomorphic Fit inserts, but by adjusting the asymmetrical lacing to restore the familiar sizing and support, the upper fits better. The overlays sport new tailoring that gives a better fit through the heel and midfoot. The midsole features a shorter medial second density, which may be partly responsible for the slightly softer feel. ASICS reports that the midsole is a millimeter thinner and the outersole is 2 millimeters thicker, making the forefoot a little more responsive. That extra millimeter has been added to the blown rubber in the forefoot, improving the ride and helping to cradle an insert of high-traction rubber called Wet-Grip that has been added to the forefoot. Fans of the shoe will like the adjustments—it’s still stable, responsive, and light. “I really like the snugness of these shoes; they fit around my feet very well. Great feel, lighter than average, good cushioning. The flexy region [Biomorphic Fit inserts] of the uppers is fabulous.” Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 11.4 oz. (size 11); Women 9.1 oz. (size 8) • Shape: semi-curved • Construction: slip-lasted • For: low- to medium–high-arched feet with mild to moderate overpronation, for faster-paced runs

NEUTRAL

Mizuno Waverider 12—$100 The Waverider alternates between being a performance shoe and a midweight training shoe. Version 12 has slimmed down to a Performance weight (under 340 grams). A quick glance at the upper reveals a more open mesh, with overlays that are a bit more substantial and supportive. Trying them on reveals a snugger fit and a softer step-in feel, thanks to the addition of the Ortholite innersole. The midsole is noticeably thinner. The ride is more responsive, which is good for lighter runners and shorter runs, but on longer runs, testers noted that it seemed a bit less cushioned than earlier Waveriders. In a development new to Mizuno, the shoes have been designed for gender differences, with the women’s version featuring more flex grooves to accommodate less body mass to flex the shoe, while the men’s version has a broader flare in the sole for a better landing area. “I like the lower cut on the back, many shoes are too high on the Achilles tendon. Need more support and cushioning, though they did fine for mid-length runs. Light compared to what I normally run in—hardly know I’m wearing them.” Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (AA,B) • Weight: Men 11.9 oz. (size 11); Women 9.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • For: medium- to high-arched feet with neutral biomechanics, for mid-mileage runs

NEUTRAL

Nike Zoom Start+—$88 The Start was conceived as a shoe for those who want to begin running. No matter what level you are, all runners need good shoes and the Start is a good shoe. The aim was to begin with the Vomaro and create a little sibling. The upper is airmesh in front and closed mesh from the midfoot to the heel. Then Nike minimized the overlays and threw on some Flywire for “tech” appeal. The midsole is Cushlon (thinned a bit to reduce price and weight, and improve flexibility), with a Zoom bag in the heel, and gender-specific design reflected in varied flex grooves and crash pads. The outersole is the Waffle design of the Bowerman shoes, Nike’s best multi-surface traction. The ride is well cushioned and responsive, which is the hallmark of the Cushlon foam. The price tag is perhaps the best surprise—the value here is outstanding. “I liked the way these shoes feel from the first time they went on my feet. The cushioning and flexibility in the forefoot make them very comfortable to run in. Overall, I am very impressed with this shoe. Comfortable, light, and stable.” Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 11.8 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with neutral biomechanics

STABILITY

Puma Complete Concinnity III—$95 With its unique look, the original Concinnity charted a new design direction for Puma. The Concinnity III makes a few wellconsidered changes. The upper is an open airmesh with a well-finished interior. A traditional lacing system replaces the asymmetrical lacing of the I and II, giving this version a secure, but roomy fit. A deeper throat and a reshaped toe also help. The midsole is reconfigured with a smaller second density, a slightly more flexible forefoot, and a lower profile feel. While the cushioning is good for a lightweight runner, some of our testers found that it was not substantial enough for longer runs or heavier runners. The outersole features EverTrack carbon rubber throughout, with blown rubber in the lateral forefoot for durable cushioning. Overall, the improvements succeed in providing a solid stability alternative in the Performance category. “I really liked the snug fit. The comfort and bounce were great for short fast runs, but would not recommend them for anything long.” Sizes: Men 6–13,14,15,16; Women 5.5–11.5 • Weight: Men 11.9 oz. (size 11); Women 9.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, full-length EVA Strobel board • For: medium- to high-arched feet with neutral biomechanics to very mild overpronation, for faster-paced runs

NEUTRAL

BEST SHOE Performance SP

RIN G 200

Zoot Ultra TT 2.0—$135 Zoot’s Ultra footwear line is geared to triathletes. The 2.0 offers better cushioning while shaving weight from a very light shoe. The upper has more open mesh, an exposed neoprene insert for a snug-but-forgiving fit, and a DryLex moisture-wicking lining combined with antimicrobial silver nanotechnology. The midsole offers a more generous layer of Z-BOUND, and an extended shank for better stability. Thermoplastic overlays and large holes in the tongue and heel improve the grip and help you get the shoe on fast. The outersole has been upgraded to a tougher carbon rubber in the high-wear areas and combined with blown rubber and TPU to lighten it and improve the ride. All these features meet the needs of triathletes, while providing all runners with low profile, efficient performance. The upgraded materials, design, and performance earned the Ultra TT 2.0 our Best Performance Shoe award. “Fit like a second skin, very minimal. Great light weight. I like it when shoe companies understand that a shoe doesn’t have to be beefy to be good at what it does.” Sizes: Men 8–12,13,14; Women 6–10,11 • Weight: Men 9.9 oz. (size 11); Women 7.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • For: medium- to high-arched feet with neutral biomechanics, for faster-paced runs vi | Running Network 2009 Spring Shoe Review

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training

Maximizing Effective Weight Training for High School Throwers

igh school throws coaches often tell me of their difficulties in deciding how to divide practice time between the different areas of preparation—especially in regard to use of the weight room. Frequently, the coach has a large number of athletes and very little weight room time. This article is written to help the coach use the weight room as efficiently—and effectively— as possible. If weight room time is limited, obviously every exercise that doesn’t require use of the weight room should be done somewhere else. To free up weight room time, resistance exercises used for body balancing and injury prevention can generally be performed at the track facility or in the gym. These can be done in the form of circuits using either body weight or light resistance, while core stabilization exercises can be performed using some combination of kettle bells, medicine balls, plates, bars, sand bags, or gymnastics equipment—high bar, rings, etc. (Babbitt, 1996). In the weight room, free weight exercises such as the Olympic lifts and the power lifts are the best way to maximize gains that will produce results in the throwing circle or on the runway. Multi-joint exercises, e.g., the Olympic lifts (clean, jerk and snatch), provide the greatest range of motion along with

B1 Photo: Victah, www.photorun.NET

the longest acceleration path that can be done in the weight room. These movements, because they are similar in nature to what the thrower is trying to do with an implement, deliver the greatest training

The Olympic Lifts The one lift that will benefit throwers the most is the snatch. However, it’s not a good place for the high school thrower to begin lifting. Beginning lifters should start with

The Snatch

benefit the young thrower can get from lifting. This is especially true if weight room time is limited to two hours a week or less, which is often the case. The clean, snatch and jerk are the fastest exercises in the weight room and most consider the snatch the most powerful weight lifting exercise one can do. And since the primary goal of a weight training regimen geared toward throwers is the development of power, the Olympic lifts will be the centerpiece of the program, with other exercises to be added if time in the weight room permits.

the power clean, and then progress to the snatch once they are comfortable with the movement of the clean. The snatch (photo sequence A) is a more difficult lift in terms of technique and involves an overhead catch, which can pose a higher risk in terms of injuries, especially in a crowded weight room. The clean, on the other hand, involves only pulling the weight from the floor up to the chest where the lifter will then catch and rack the weight to complete the lift (photo sequence B). When performing either the clean or the snatch I prefer that the thrower start the lift from the floor (A1 and B1) instead of from the hang The Clean position (A2 and B2). In most cases, using full technique from the floor allows the athlete to focus on better technique as he or she pulls on the bar properly, instead of cutting technical corners to rack the bar at all costs.

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I have seen many throwers alter their technique when lifting from a hang just so they could catch more weight. This defeats the purpose of the exercise. Athletes should also be comfortable starting the lift off the floor, as it requires a little more focus on coordinating the extension of the legs and back, which again is similar to the type of timing required in a successful throw. I have also noticed a correlation with improvement in the Olympic lifts with an improvement in the overhead shot throw, which is an exercise used to measure explosive power and nervous system activation. For many throwers (especially women) it is usual for their clean maximum to be as strong as their bench press maximum. The snatch maximum is usually 60–80% of the clean maximum, with the more accomplished technical lifter having a snatch maximum closer to 80% of the clean, while the less accomplished or beginning lifter may have a snatch maximum closer to 60% of the clean maximum. It makes sense that the performances in the snatch will not be as heavy as seen with the clean since the path the bar has to travel in the snatch is roughly 30% longer than the bar path of the clean. When performing a set of cleans or snatches, I prefer that the lifters catch the weight and then drop it to the floor between reps. Bumper plates are obviously needed to do this method. This system is called “cluster-

Back Squat

ing” (Haff et al., 2008). I favor this approach over holding on to the bar the whole time while doing a complete set of successive repetitions. Executing successive repetitions from the floor, without letting go of the bar each time, can increase the likelihood of an unbalanced starting position at the beginning of each succeeding lift, since the lifter will tend to rush through the set. This in turn can lead to poor technique and injuries. A second rationale for this approach stems from the fact that it makes each lift mimic an individual throw, in that it is a single maximally explosive movement as opposed to a series of continuous explosive movements. Approaching the Olympic lifts in this manner may allow the athlete to lift more weight, and to be able to adjust to pulling the heavy weights to a higher peak velocity along with more displacement (Haff et al, 2003). This development should then translate into a more explosive application of force in the throwing movements. Here are a few guidelines for performing the Olympic lifts: • Make sure the starting posture is properly set up at the beginning of each lift. “Clustering” will help increase the odds of this happening. • Don’t rush through the set. Make sure each lift is executed optimally. • The stance of the legs and position of the lower back should be similar to the posture at the bottom of the squat. • The knees should track out over the

toes and the lower back should be straight as in C2 and D2. • As the weight is pulled off the floor up toward the knees the body posture should hold true and it should seem as if the floor is lowering as the legs straighten (Takano, 1993).

Lower Body Lifts Lower body lifts such as the back and front squat are critical lifts in the development of explosive power for the throwing events. Bondarchuk (2007) has observed that the squat, along with the bench press, appear to have the greatest transfer of training for developing shot putters and discus throwers of all the weight lifting exercises. It is recommended that the athlete start with the back squat (photo sequence C) the most basic of the squatting exercises before incorporating more difficult exercises such as the front squat (photo sequence D) or one-legged squat (photo sequence E). Step-ups (photo sequence F) and lunges (photo sequence G) are other leg exercises that have tremendous benefit for the thrower. Since these are single-legged exercises, high school athletes should be introduced to these exercises using only their body weight at first so they can master the movement before adding weight.

Recovery The rhythm and timing of the throwing events depends on the movement of the legs. Heavy weight lifting ses-

Front Squat

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One Legged Squat •

• E1

sions for the legs can take many days to fully recover from the workout, depending on the type of athlete one is dealing with. Consequently, coaches should note that it is only necessary to perform a heavy leg routine once week, and they should be careful in where they place the leg workouts in relation to their throwing and competition schedule so there is time for maximum recovery. Squat sessions are typically scheduled as far away on the weekly cal-

• •

•

toes with the body weight bearing down on the heels. Weightlifting shoes or other types of stable shoes such as basketball high tops can help make this possible. Try to lift without knee wraps or a lifting belt for as long as possible in an effort to foster joint stability and core integrity. Perform the lift with a full range of motion and good depth. The lifting tempo should be slow and controlled going down and more explosive coming up. A high bar hold across the back allows for a little more applicable posture for the throwing events. Only add as much weight that allows you to execute the lift with proper technique and tempo.

Step Up

endar as possible from competition and it is not uncommon for programs to squat immediately after a competition in an effort to complete the session as far ahead of the next competition as possible. Here are some guidelines to for squatting exercises: • Make sure the knees track over the

Lunge

Upper Body Lifts (Bench Press, Push Press) Roughly 70–80% of the power in the throwing events is generated from the legs and back. For this reason, if time is limited in the weight room, then lower body and multi-joint lifts, such as the Olympic lifts, are preferred over upper body lifts. The bench press is the upper body lift that allows one to lift the most weight and does have a positive correlation (albeit a small one) with developing shot putters of both genders. It is a pressing movement in which the weight is pushed away from the body in much the same way as is the shot at the very end of the delivery. The push press and the push jerk—which can also be categorized as Olympic lifts—are multi-joint exercises that are particularly helpful for shot

putters. The primary benefit of these exercises is derived from their ability to teach coordination of the leg extension with the arm strike. A combination of the clean and the jerk using light weight moved at maximal speed can be utilized during the peaking phase to help ready the body for the quick transition from position to position during the throw. This exercise is called the speed clean and jerk.

Conclusion The division of training time can be a very difficult decision to make for high school coaches. If the choice is made to include weight lifting as part of the training regimen, large numbers of athletes and limited access to weight lifting facilities force the throwing coach to decide which weight lifting exercises will yield the largest return. Since the main goal of strength training for the throwing events is to develop the thrower’s ability to generate power, it is obvious that the exercises that generate the most power should be the exercises of choice. These exercises are the Olympic lifts and power lifts and they are usually the foundation of any successful program. Don Babbitt is the throws coach at the University of Georgia,and a frequent contributor to AT&F. Athletes he has coached—including 2008 Olympians Reese Hoffa, Adam Nelson, Breaux Greer and Jennifer Dahlgren—have won 23 NCAA championships and 16 USATF national championships.

References

Babbitt, D. (1996) Strength and power training for track & field outside the weight room, California Track & Running News, Jan/Feb. #217, pp. 48-49. Bondarchuk, A. (2007) Transfer of training in sports. Michigan USA, Ultimate Athlete Concepts. Haff, G. G., Whitley, A., McCoy, L. B., O’Bryant, H. S., Kilgore, J. L., Haff, E. E., Pierce, K., and Stone, M. H. (2003) Effects of different set configurations on barbell velocity and displacement during a clean pull, Journal of Strength & Conditioning Research, Volume 17, Number 1, pp. 95-103 Haff, G.G., Hobbs, R.T., Haff E. E., Sands, W. A., Pierce, K. C., and Stone, M. H. (2008) Cluster training: a novel method for introducing training program variation, Strength & Conditioning Journal, Vol. 30 Number 1, pp. 67-76 Takano, B. (1993) Coaching optimal technique in the snatch and clean and jerk-part I. National Strength and Conditioning Journal, Vol. 15 Number 1, pp. 33-45.

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Universal Drills for Throwers

ere are three simple, but very effective, drills that can be applied to any thrower in track and field. They work for beginners or experienced throwers, and for javelin throwers, as well as for shot putters, discus throwers and hammer throwers.

Note that a specific distance must be chosen while the athlete is practicing this drill. For example, if the athlete is practicing this drill at 60% of maximal effort, the goal is to throw exactly that distance with as minimal effort as possible. The athlete is not trying to work up to 65% even-

move the athlete up to 80% of maximal effort over a period of one to two months. In addition, when you’re working with an athlete to introduce new wrinkles in technique and to integrate them into his or her throwing motion, you can get results by returning the athlete to lower percentages of maximal throwing effort.

Easy Distance Drill Summary • This drill should be done at the beginning of the practice. • The athlete can perform 15–30 throws depending on the skill level (more advanced athletes may perform more throws). • This drill can also be used during competition warm-up using, of course, fewer throws than in practice.

Drill #2: Visualize It and Become It

Drill #1: Easy Distance The easy distance drill helps throwers use the major muscle groups in their body. This is achieved by getting the athlete to focus on throwing a given distance as easily and with as minimal effort, as possible. It works by forcing the athlete to recruit bigger muscle groups, since they are more powerful and thus will create less of a sensation of effort to the athlete than smaller groups would if they were recruited. The drill should be performed at distances between 60–80% of maximal effort.

tually. The goal is strictly to focus on the 60% of maximal effort distance while using the least amount of effort possible. This drill is very effective for improving overall throwing technique and for use of the thrower’s entire body during a given throwing motion. It also breaks the common pattern of always throwing for distance during practice, which is actually a comparatively ineffective way to improve throwing technique. The basic skill progression for this drill would be to start at approximately 60% of maximal effort and

Visualization can be an effective training tool for all sports including track and field. But here’s the catch: Many visualization articles leave out one key aspect of this training technique. You’ve got to teach your athletes to visualize through their own eyes. This means that when Joe Thrower is practicing in his mind— visualizing—he has to be doing so seeing out from inside of his own body, just as he would during a throw in real life. Tell your athlete, “You have to be in your own head visualizing what would occur in a perfect throw—and feeling it in your body—for visualization to be effective. You are practicing making the throw in your mind. Visualizing watching yourself performing the perfect throw from the sidelines won’t get the job done.” Teach your throwers to focus on

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the sensations in their arms, lower body and mind, and get them to focus on feeling various techniques that you and they have discussed during practice. Visualization is so powerful that an athlete can improve almost as quickly as he or she would if they were actually physically practicing. This is an incredible tool you can teach your athletes to use when they’re traveling, fatigued or otherwise unable to practice. Visualization can also be used to supplement your athletes’ regular training to help them improve more quickly than they would be able to using only real-life practice sessions. A final benefit of visualization is that it allows your athlete to perform the perfect motion over and over flawlessly. When you visualize, you don’t make mistakes or get distracted by the sun or other miscellaneous factors. Thus, your athlete can repeatedly practice perfection, which, after all, is the ultimate objective of training.

Visualize It and Become It Drill Summary • Visualization can be practiced for from 5–20 minutes. • Visualization should be used only once daily. • Visualization is best practiced in a quiet and controlled atmosphere.

Drill #3: Joint Order Law Training Drill Joint Order Law is defined by the gods of physics as the appropriate order of joints to produce the most power. Conveniently, Joint Order Law almost always remains the same for all the throwing disciplines in track and field, as follows: hips, torso, shoulder, elbow, wrist, then fingers. Now that you’ve got the order, all you have to do is help your athlete refine and speed up their motion and, believe it or not, improving joint order law and achieving just that is best done by…not throwing anything at all.

Take your athlete to some green space and have them move through their throwing motion (mainly the delivery phase) with appropriate joint order. Have your athlete begin with a slow-motion throwing that they speed up to about 80% of maximal effort toward the end of about 20–30 throws. By consistently helping them reaffirm the appropriate joint order, you can instill the proper throwing motion foundation within your athlete’s mind and body. This works well even if the athlete you're working with already has a well-established throwing motion. This drill should enhance your athlete’s throwing motion and fine tune it. This should also translate into fewer injuries, farther throws and faster improvements for your athlete.

Joint Order Law Training Drill Summary • Get your athlete to practice proper joint order law in front of you in slow motion. • The athlete should complete 20–30 proper joint order law slow-motion to 80% full speed throws (without an implement) minimum. • The athlete should practice these motions at the beginning of every practice for 5–10 minutes or on non-throwing days. • The athlete should not practice this drill at the end of practice, during competition or directly after other parts of their training programs such as weight lifting, sprinting or plyometric sessions. Teach your athletes to use these three simple-to-do, yet universal, throwing drills, and you’ll both reap the benefits —in better technique and longer throws. Byron Collyer is a throws coach who specializes in javelin throwing. For more information on the javelin or the training log, visit his site: www.throwjavelin.com.

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Hard times in Colorado Springs On March 18, the U.S. Olympic Committee announced it was laying off 54 people – 13 percent of its total work force – in response to an anticipated reduction in its income from sponsors. Even before that, the “OUT” door of USOC’s executive suite was getting plenty of traffic. • On March 6, USOC’s chief executive officer, Jim Scherr, abruptly announced he was quitting, no reason given. He was USOC’s sixth CEO in the last 10 years. • On January 6, Scherr announced the resignation of Steve Roush, USOC’s director of sports performance. • On November 3, 2008, Rick Burton USOC’s chief marketing officer, resigned, after less than 13 months on the job. Burton was the sixth USOC marketing head since 1999. • On July 4, 2008 Courtney Harrison, director of human resources and events, resigned after 15 months. That’s only the last eight months. Actually, it’s been going on for at least the past 10 years. We don’t rejoice that USOC is having tough times. It’s certainly not going to help our athletes. We don’t like seeing people get fired or laid off, or having to quit. Most of us have had that happen at least once, and we know the despair it brings. And in this economy it’s not going to be easy for USOC to attract new sponsors. But… Last fall the USOC bullied USA Track and Field into drastically revising its by-laws and reducing the number of board members from 31 to 15, threatening to decertify USATF as the sport’s national governing body unless it reorganized. The idea was to improve USATF’s governance and operation of the sport – to make USATF more like the USOC. Yet somehow, it’s hard for us to believe that the USOC is a good role model for any organization. — James Dunaway

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