Youth Runner Magazine Nov-Dec 2017 by Gosportz Media, LLC

HOLIDAY GIFT IDEAS FOR RUNNERS NOV - DEC 2017 $4.95

LOOKING TOWARDS NATIONALS ANSWERS FROM COACH BOB WILLIAMS

KATELYN TUOHY Can anyone stop HER!

GET THE LATEST @ YOUTHRUNNER.COM

YOUTH RUNNING™ | YOUTH TRACK & FIELD™ | YOUTH XC™

YOUTHRUNNER.COM | 1

1 | NOV/DEC 2017

celebrating

21 years

of inspiring young athletes

EDWARD CHESEREK Edward was the 2011 & 2012 Foot Locker National Champion and the Gatorade XC Athlete for 2012-13. In 2013, he set a new high school indoor 2 mile record of 8:39.25. At the University of Oregon he was a 17-time National Champion. Now Edward is a professional athlete sponsored by Skechers.

KLOTZ IMAGES YOUTHRUNNER.COM |1

YR MOMENTS AT THE LINE Toe is on the line, game face is on, and a million thoughts go through your head while you’re waiting for the starters gun to go off at the VYC (Valley Youth Conference) XC Meet held at Pierce College, Los Angeles.

SMOTHERMAN IMAGES 2 | NOV/DEC 2017

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YR contents: NOV-dec 2017

READY.SET.GO

Vol. 22 issue 5

WHO CAN STOP HER?

Katelyn Tuohy 8

Rachelle Clinton FEATURE

CHECK IT OUT

Ideas for holiday running gifts

TRAINING

16-17 instagram FAN SHOTS

20-21

18-19 MEET HIGHLIGHTS 20

keeping up with the yr bloggers, editors, & featured athletes

22 where do your shoes

go when they're done

27 submit an athlete

2-3

YR MOMENTS

Letter from thE editoR

YR BLOGGERs

ASK COACH BOB 24-26

14-15 POSTER

up 29 coming YOUTHRUNNER.COM | 5

yr guest

editor

VOL. 22 ISSUE 5 Nov/dec 2017 Publisher/Editor Dan Kesterson EDITOR AT LARGE Ian Kesterson Contributing Writers & Bloggers Isabella Vu, Pat Tyson, Bob Williams, Matt Walsh, Faith Martinez, Espen Lehnst, Mick Grant, Cregg Wienmann, Taitum Schaap, Emillie Nelson. Art Director Sean Kesterson

LETTER FROM THE

EDITOR Hey Team,

Well it's official– we are deep into fall. Here in Portland the heavy rains have beat the last leaves off of the trees and turned the trails to some prime shoe testing sludge. So while we're lapping the local trails, your cross-country season is most likely wrapping up. Or maybe you are planning your trip across the country for the championships we all love watching. Who's gonna take it this year at the NXNs here in Portland or the Footlocker Championships in San Diego? Will you be running the AAU in Charlotte or the USATF in Tallahassee? We'll be there watching. And while we are cheering you

EDITOR'S NOTES 6 | NOV/DEC 2017

CHECK OUT OUR FEATURE ON ESPEN LEHNST AND BROWSE THE HOLIDAY GIFT GUIDE

on and reflecting on a great season, let's not forget our friends and fellow Youth Runners that had their season cut short this year by disaster. Fires burnt down communities in California and on the west coast. Hurricanes flooded whole regions and destroyed entire cities, coastlines, and even countries. Our friends at the Llaneros Track Club in Puerto Rico are still picking up the pieces from Hurricane Maria’s destruction. These folks need some help. If you know someone that needs a new pair of shoes, let us know. Or find a way to send some help their way if you can. Being on Team Youth Runner sometimes involves more than long runs and after race pizza parties. Our team goes further than just those next to us wearing the same color singlet or even those standing on a single starting line. If you're a kid with a drive to enjoy running and getting outside, you're on my team. Keep on Running Team! Ian Kesterson

Contributing Designer Scott and Jacqui Scoggin CONTRIBUTING Photographers Klotz Images, Rachelle Clinton, Kyle Peters, Sam Gehrke, Smotherman Images, PSImages, Eric Ward, Photo Run, Trisha Leavy, Dingo Images, Rebecca Joelsen, Instagrammers, Fans Website-Digital-Video Sean Kesterson THANKS TO: Angelina Buswell, Isabella’s Product Testers Miranda, Mia, and Biella, Volunteers, People who have given their time to help those affected by the weather disasters this fall, MAZ Digital. ADVERTISING & SPONSORSHIPS dank@youthrunner.com SUBSCRIPTION RATES US One Year: Print $14.95 Digital $9.95 Subscribe at www.youthrunner.com Download the app at all app stores PUBLISHED BY: Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2017 all rights reserved. No part of this publication may be reproduced without permission. Editorial contributions are welcome, submit queries to editor@Youthrunner.com. Gosportz Media LLC and it’s publisher assumes no liability for the content or opinion of it’s writers or advertisers and reserves the right to reject any advertising at it’s own discretion. Youth Runner recommends that you consult with your coach and your physician on any changes with your training, fitness and health issues.

YOUTH RUNNER

BLOGGERS Favorite products reviewed

ATN SOCKS

FRUITION WATER BOTTLE Isabella's Mom Isabella Vu Age 12 Club: Cal Coast

Isabella Vu:

yr blogger & XC RUNNER Hi guys! It’s been a little while since I’ve posted a blog because I’ve been so busy with school work and training. Here’s a quick update: I’ve been training for the Dino Dash, a major 5k, which is next week. I’ve been training for my finish time to be around 20:45, and I’ve been hitting that pace to do so. I’m super excited and I’ll give you an update next week on how I did! My training has involved, running fartleks of 1.5 and 2 miles, at 6:40 pace, and speed work on the track. Also a part of my training, I’ve done two 3ks, and places in the top 30 out of 80 girls. I’ve kept these races around the pace of my 5k, 6:45. In the start of the season, it was a little difficult to keep that pace, but now it is becoming like second

nature. My cross country season has been pretty good, as I’m hitting all my times to be able to run a sub 21 minute 5k. Also, one of my favorite things to do, is review products for Youth Runner! It’s really fun to receive stuff in the mail and try stuff I wouldn’t ever think to buy. One of my favorite products so far has been Kracklin’ Kamut, a very random product I would never even think existed. Kracklin’ Kamut is a non-GMO crunchy wheat snack. It was surprisingly delicious and after I finish some other health bars, will be purchasing some of the wheat snacks. Reviewing these products gives me the chance to expose myself, and to help give recommendations to my friends and family. I’ve already told a lot of my friends at track to try the ATN socks, which I’ve reviewed in the past. With everything that’s been going with my training, I can’t wait to let you guys know how I do next week! Isabella

CHOMPERZ

KRACKLIN’ KMUT

STROOPWAFEL

Tag photos #youthrunner YOUTHRUNNER.COM | 7

8 | NOV/DEC 2017

KATELYN TUOHY

North Rockland High’s Katelyn Tuohy has broken Mary Cain’s national record in the 1000 meter run, is looking forward to NXN’s, and enjoys hiking with her family and dogs. She describes herself as, “Hardworking, Competitive, and Athletic.”

Could you give us a brief recap of how your running went during your freshman year of high school? My freshman year started off strong, in cross country I placed 2nd at states, 13th at nationals and led my team to a State Federation Championship. The strong cross country season flowed into winter track where I broke Mary Cain's national freshman 1000m record. I also anchored my team in the DMR to a 1st place finish at nationals. Spring track, my favorite of the three seasons, was very successful. We started off with a 1st place finish in the DMR at Penn Relays, followed by many personal records including 4:18 in the 1500m to win my first state individual title. This time was U.S. #1 for the 2017 spring season. I capped the Rachelle Clinton

season off placing first at nationals in the mile. How did it feel to break Mary Cain's mile record? Breaking Mary Cain's record was a huge accomplishment. Mary Cain is an idol of mine. Being able to break her records gives me great hope for the future. Was that in your race plan that day? The plan going into the race was to give it my best effort, getting the record was just the icing on the cake. Are you nervous before a big race? I'm always a little nervous leading YOUTHRUNNER.COM | 9

up to a big race. The nerves give me a rush of adrenaline that helps with my performance. As I toe the line I think back to my training and that gives me the confidence to perform at my best. How do you prepare? Music? Alone time? Before a race I stretch and visualize how I want the race to play out. What was your mileage and training like over the summer? My summer training went well, running 6 to 7 days a week and I did a little cross training. What are the standout meets you'll be competing in? Manhattan Invitational. What are your goals for XC? For indoors? My goals are to lower my personal best times and to help my team compete well. What has been your biggest disappointment or race that didn't go so well, and how did you recover mentally from it? My most disappointing race was at the indoor state meet in my freshman year. After leading the race the entire time I was just out kicked at the end. Instead of feeling sorry for myself I turned my frustration into motivation for nationals that took place the next weekend. For runners who have never experienced Van Cortlandt Park what can you say to describe the course? It is a course that a lot of people underestimate. In the back loop the it has rolling hills that are really challenging. The race finishes with 10 | NOV/DEC 2017

a long 600 meter straight that seems to never end. Can you tell us how you got started in running? My older brother Patrick is a runner and I just followed in his footsteps. Did you run for your middle school or a youth club? What was the name of school and or club?

I never ran for middle school or a club. I did a track camp with my current coach, Brian Diglio. He was aware of my abilities so he invited me to run for North Rockland High School when I was in 7th grade. What was your best accomplishment as a middleschooler? I started running in the indoor

track season in 7th grade. That year I broke the indoor 7th grade state records in the 1000 and 1500 meter, I placed 4th in the 1500m at states and broke the meet record in the middle school mile at indoor nationals. That spring I broke Mary Cain's 7th grade NY state mile record. In 8th grade I anchored my school's DMR team to the win in both indoor and outdoor nationals. In the spring season I placed 2nd at states in the 1500-meter running a 4.24. This time gave me the national 8th grade record in 1500m. What was your mileage as a 7th grader during XC season?

FAVORITES

Color - Blue Pre-race meal - Pasta Movie - Miracle Inspirational quote - "We are what we repeatedly do. Excellence, therefore, is not an act, but a habit." This is the quote my coach tells us every season before big meets. Running Shoes - Nike Pegasus 32 School Subject - Math and science Activities besides running - Hiking with my family and dogs. Describe yourself in three words. Hardworking, Competitive, Athletic What is your advice for other young runners? Running is just as much as a mental sport as it is a physical sport. If you work hard and have confidence you will excel.

I didn't start running cross country until I was in 8th grade, then my mileage was limited to about 40 miles a week. What are your goals between now and end of high school? What records do you plan on breaking? My goals are to keep improving my personal records. If I break any records along the way then that is just a bonus. What high school girl runners do you look up to: Which do you consider your toughest competitors on the national scene? Kate Murphy and Christina Aragon really inspired me when they ran in the Olympic trials.

ACCOMPLISHMENTS 7th grade: 1500m - 4.36.57 NY State record 1000m - 2.56.36 NY State record 3000m - 9.48.44 3200m - 10.49.36 1 mile - 4.58.40 NY State record

8th Grade: 1000m- 2.54.75 1500m 4.24.36 National record 3000m 10.08.45 3200m - 10.33.8 NY State record 1 Mile - 4.54.92

9th Grade: 1000m - 2.47.86 National Freshman record 1500m - 4.18.51 indoor 4.25.86 NY State record 3000m - 9.30.28 1 Mile - 4.45.95 NY State record-indoors 4.48.29 NY State record YOUTHRUNNER.COM | 11

YOUTH RUNNER

SHOWDOWN

CALEB HYMANS AND RILEY NEDROW It’s going to be a show down between these two this year. Last summer we were looking forward to watching Caleb and Riley once again race each other at AAU Nationals. That didn’t happen because Riley came down with a foot injury and had to miss the end of his track season. Riley is fully recovered now and has come back with a fire and determination we haven’t seen in him before. Caleb just took down

Back on August 26th, the relay team Riley was on won the JV Division at the Greenhill Relays. In September Riley won the DBU Patriot XC Invite Middle School Boys Division with a 10:23 on a 3k course. He also won the Flower Mound XC Invite Middle School Boys Division with a 10:55 on a hilly 2-mile course. The next week, September 23rd, Riley won the Lovejoy XC Festival Middle School Boys Division with a time of 10:34 on another tough and hilly course. Then he won the Nike South XC Invitational Middle School Boys Division with a time of 10:48.

12 | NOV/DEC 2017

another age group world record in the 10k. It could be a show down between these two at the AAU XC Nationals in Charlotte December 2nd. Last year at AAU Nationals in Tallahassee Caleb won the 11-12 year old boys race in 10:02.96 and Riley took 2nd in 10:17.56. Who do you think will win it this year?

In October Caleb lowered his own 12-yr old boys world record from 36:33 to 35:57. He finished 7th in the Marine Corp 10k (out of more than 7000 participants -- not a typo, and last year he finished 4th) in Washington, DC. The race is run in conjunction with the Marine Corp Marathon. At the Fairfax Run for the Children 8K last April Caleb set another world record for 12 year olds running the 8K. His time was 28:58. Then, at the 2016 AAU XC Nationals he won the 11-12 boys race and at USATF Cross County Nationals Caleb was third in the 11-12 year old age group (where three 11 year-olds went 1-2-3 in the 1112 age group). YOUTHRUNNER.COM | 13

14 | NOV/DEC 2017

VINNY SENN PDXC XC VINNY RAN A SMART RACE AND PASSED HIS COMPETITORS IN THE LAST 400 METERS FOR THE WIN IN THE “SUPER CHAMPS RACE” AT THE 2017 PDXC MIDDLE SCHOOL CHAMPIONSHIPS

PHOTO RUN

YOUTHRUNNER.COM | 15

instagram

fanpage

KIDS RULE THE WORLD! We just showcase them! Here are some of YOUR best shots this season! Wanna see your own photos in these pages? It's easy! All you have to do is hashtag #youthrunner when you post to Instagram!

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YOUTHRUNNER.COM | 17

MEET HIGHLIGHTS SO. CAL. ROADRUNNERS MEET AT KIT CARSON PARK

This meet was in Escondido, California at Kit Carson Park hosted by The RoadRunners. SMOTHERMAN IMAGES

18 | MARCH/APRIL 2016

KIDS ROCK This kid’s race is part of the Rock N’ Roll Marathon weekend and offers a fun experience for the little guys. PHOTO RUN

18 | NOV/DEC 2017

OSAA STATE CHAMPIONSHIPS Same course as Galen Rupp and Ella Donaghu ran on in high school. KLOTZ IMAGES

PDXC MIDDLE SCHOOL CHAMPIONSHIPS This meet has a “Super Champs Race” and a “Champs” for boys and girls. TRISHA LEAVY

VALLEY YOUTH CONFERENCE XC Southern California has lots of cross country meets for Youth Runners but The VYC brings out some of the best. SMOTHERMAN IMAGES

BOULDER MOUNTAIN WARRIORS From the Warrior’s State Meet.

lot of ground covered so fall this fall with the There was aGreat American, Manhattan Invitational, Nike Port-

land XC, and a ton of Middle School Championships. You’ve either accomplished your goals by now or your sights are set on a poste-season championship meet like Foot Locker, NXN’s, AAU or USATF XC Nationals. Hope to see you out there on the course.

Melody Fairchild YOUTHRUNNER.COM | 19

HOLIDAY GIFT IDEAS FOR RUNNERS YR Blogger Isabella shared her wish list for the holidays this year.

Garmin Forerunner 235 This GPS watch and pairs with your phone to deliver its notifications. From texts to automatically uploaded workouts, this is one high-tech watch. Though pricey, it is known as a very reliable running watch and a longterm investment. $369.99 Amazon.com or Garmin.com

PR SOLESÂŽ Recovery Flip Flops

These Flip Flops are designed to help you recover after hard workouts and races. Each pair has a comfortable, massaging cushioning which helps sore and tired feet. There are many colors and styles of recovery shoes from PR SOLESÂŽ. $19.99 Goneforarun.com

Believe Training Journal Keeping track of training and running habits is important to be successful and was created by elite runners Lauren Fleshman and Roisin McGettigan-Dumas. This inspiring journal has pages filled with tips, worksheets, nutrition, training, challenges, and training logs. $6.28 Amazon.com

20 | NOV/DEC 2017

COACH GIFT IDEA Oregon Holiday Wreath This company will ship a Fresh Evergreen Wreath from Oregon to your Coach.

From $46.95 with Free Shipping OregonHolidayWreaths.com

Runners Race Medal Hanger

A unique gift to display your victories! It’s inspiring words and creative design are sure to keep you inspired to keep reaching for that win. $39.99 Amazon.com

Mist 'N Sip® Insulated

The perfect water bottle for spray and sip action. Durable, and perfect for hot days, this water bottle comes in different colors.

Lock Laces

Perfect for someone whose Shoe Laces always come untied! Just cut the correct size from the string and secure with the clip. That way you won’t ever have to stop running to fix some untied Shoe Laces! 3-pak is $19.99 Locklaces.com

$17.95 www.o2-cool.com

Dr. Cool Ice Wrap The Stick Travel Stick By the Stick Company, this is the smaller more portable roller. Pack it in your bag and use after races or practice. $26.00 Amazon.com

A better solution to wet messy ice pack. This wrap is used to relieve achy muscles by wrapping it tight for cold relief. Available in multiple colors and easy to use. $12.97-$57.07 Amazon.com

MORE IDEAS FOR STOCKING STUFFERS

Socks

Picky Bars

YR Mag

hat

Running Buddy YOUTHRUNNER.COM | 21

ABOUT YOUR

SHOES

WHERE DO YOUR SHOES GO WHEN YOU ARE DONE? DID YOU EVER think of where your shoes end up when you throw them away? Are you aware of how you can help fulfill our collective responsibility to help save our planet? • In the United States, approximately 600 million pairs of shoes are disposed of annually. • In the United Kingdom, 85% of postconsumer shoe waste is disposed of in landfills and not recycled. • The materials used to manufacture shoes are created from chemical compounds and are the kinds that create health hazards if left to disintegrate openly or in landfills. • A rubber-boot sole takes approximately 50 to 80 years to decompose and leather shoes take about 25 to 40 years. • Due to the multiple components of shoes that are stitched or glued together, shoes have special requirements for recycling. The length of time for the tens of millions shoes that are thrown out each year is a great cause for concern. We all have a role to play in helping save Earth for future generations, responsibly disposing of waste and lowering the impact on the environment. We each have a part in our collective social responsibility and can have fun and even help support micro-business entrepreneurs around the globe whom we may never meet. That’s where Funds2Orgs comes in. Funds2Orgs is a unique organization whose mission is to help the 22 | NOV/DEC 2017

environment, charities and microbusiness around the world. Every day of the year, Funds2Orgs is partnered with a non-profit, church, school, corporation or civic organization and it is working with them to conduct shoe drives. Shoe drives are fun-filled and easy fundraisers for organizations. Instead of donating money, the currency comes in the form of shoes. Most people have multiple pairs of shoes that are out-of-style or they no longer use in their closet. With this in mind, people are mobilized to donate shoes they no longer need or use. These shoes are then collected by Funds2Orgs, which pays the organization for each pair of shoe donated. Upon completion of a shoe fundraising drive with a partner organization, the collected shoes are then warehoused by Funds2Orgs to be shipped in containers to developing nations. Once there are enough shoes collected by multiple partners, containers are filled with shoes and shipped to hub operators, or distributors, in developing economies such as Haiti or parts of Africa. In Haiti or countries in Africa, these pieces are then used to provide an amazing economic boost by creating micro-enterprise opportunities.Distributors pay Funds2Orgs a small fee for the shoes. Shoes are then repurposed – literally given a new lease on life – and provided to micro-business entrepreneurs who clean and repair the shoes and sell these shoes in their local communities

for a small fraction of their original cost, but at a profit. By collecting shoes in shoe drives and repurposing what is collected by cleaning and repairing them, shoes can then be used by others, which is a key way to help people out of poverty around the world and save the planet. Shoe drive fundraisers are a socially and environmentally friendly approach to addressing the issue of disposing of shoes when individuals no longer want them. With Funds2Orgs, shoe drive fundraisers help accomplish some of the following objectives: • They help non-profits and charities to fundraise with no or low upfront costs. • They assist individuals within all types of organizations to donate shoes they no longer wear in a socially responsible way. • They keep unwanted shoes from ending up in landfills, which is critically important for the future of the environment and the planet. • They aid in getting shoes to people who would not otherwise be able to afford a pair of shoes, which is necessary for hygienic, health, educational and economic reasons. • They support micro-enterprise businesses around the world by providing work opportunities and jobs for those who clean, repair and sell the repurposed shoes.

FOR INFORMATION

Tom Henderson Funds2Orgs 520 N. Semoran Blvd., Suite 200 Orlando, FL 32807 (407) 930-2979 asap@funds2orgs.com

N E V E S I . A . HER G.P

. r e h g i h

GET BETTER GRADES. PLAY HIGH SCHOOL SPORTS.

MyReasonWhy.com

YOUTHRUNNER.COM | 23

ask a

coach

DINGO IMAGES

FOUR TYPES OF TRAINING RUNS From Coach Bob’s talk at the YR Middle School Camp in August with questions from the campers. Coach Bob Williams

What I want to talk about now is, training. There are about four or five things that coaches on a national and international level do with runners. Lets go through these and attach it to the Rating of Perceived Effort (RPE) breathing challenge. Do you all know what it’s like to breathe really hard that last lap of a race? How many of you have never experienced that feeling of breathing so hard that you’re not even sure you’re going to finish. The question now is, what do you want to do with that? 24 | SEPT/OCT NOV/DEC 2017 2017

Do you know what Fartlek means? It means speed play in Swedish. Basically Fartlek means, utilizing all the elements of training and competing in a 20-30 minute loop or training session. If you’re talking about speed play, you’re talking about easy running, then running really hard. Well how much hard training can you really do in a session? Can you do an hour of really hard training? Well, maybe, maybe not. You may feel dead after about 30-40 minutes of that because your body can only take so much. So with Fartlek you cut it into

pieces of short bursts of 200m, 400m, 15 seconds, 30 seconds, maybe 45 seconds with equal amounts of recovery. Maybe you do a two-minute pick up that goes something like this. Your first 30 seconds your RPE is at a four, the next 30 it’s at a five, then you go to a six, then you go to a seven, maybe an eight. When you get to an eight or a nine, how hard do you think you’re breathing at an eight to a nine? Really hard! A ten is all-out, right? A two or three is like jogging in place and hardly feeling any effort, right? The effort is based today, off of the breathing challenge. We could be talking

about how it feels in your legs but right now we’re just talking about the breathing challenge. Fartlek is basically a 20-30 minute fun, play time doing what you want to do. How many of you have gone on long runs? Right! Long runs are anywhere from 35-45 minutes up to two hours. What do you think the RPE should be during a really long run? Right, a three to a four unless you hit the hills, then it’s going to go up, right? When you come off the hills it should go back down to a three to a four. I was at the track last week and I watched Alberto Salazar with Galen Rupp doing a 22-mile training run. The four miles I saw him running, and he had been running eight miles by then, he was running a 4:41 pace. This was on a track. He’s basically learning to take on high amounts of discomfort in the middle of a long run. Galen was a medalist in the Olympics. He can do that! You probably don’t want to do that. Which means you can pick it up to an RPE of a six to a seven and try and hold it. Long runs are comfortable. What do long runs do? They build capillary beds. When he was running the 22 miles, was it all on the track?

He ran four miles on Hollister Trail, then he ran four miles on the loop around the campus, then he came to the track, went off the track, and back to the track. Alberto was following him on his bike so he could hand him fluids. Long Runs: We know that long runs are done for your development. You can run anywhere from 45 minutes to an hour. That’s a pretty good run for a young person. The next two are a little more sophisticated. One

is called a Lactate Threshold Run. Has anybody ever heard of a Lactate Threshold Run? Well, Lactate is a byproduct of muscle work and it is the feeling of getting harder, and harder, and harder to run in a particular distance and time. In other words, your RPE that was once a three to four is going to go to a five to six. The sweet spot in a Lactate Run is to get your RPE between a five and a six. Your breathing is deeper, but you can manage it. All the research shows that 20-25 minutes is all you need at a really strong run. That is going to build your ability to manage higher levels of lactate. They measure this in mmol/L of lactic acid. This is done by drawing blood and putting a sample on a little stick. They put it in a device and they read it. Most colleges and universities don’t have these lactate analyzers. So how do you know? Well, you know based on stress over a period of time. Some people call them Tempo Runs. That’s just a way of managing the stress as a training technique. Then you have Long-Distance Repetitions. Repetitions can be anywhere from 100-400 meters. Some repetitions can be 800 meters. How many of you have run 4x800 at a certain race pace? Most races are run the first lap at about a five (if it’s a 1500m), the next two a six or a seven, the last lap a nine, maybe a ten the last 50 meters or so because you can barely hold onto it at that point. You probably don’t want to do that with a lap to go. This is how you learn to compete. It just takes time and races to learn how to do that. How many of you have run 1000m repeats? That’s kind of a

long time out there to be running at that distance. Some people say that’s the sweet spot to be running three to four minutes at a five, and with two or so minutes left to go bump up to about a six, then gradually up to a seven. If you did that three or four times, 3000m, 4000m that repetition with good recoveries, your body is going to adapt to that. The next week, your body will be stronger. Your body will have set itself or reset itself for that to happen again. It’s going to repair, recover, and regenerate. Then it’s going to prepare to go through that again. The next time, assuming the weather is the same, you’ve had enough food, and all that, the next time instead of running 3:55 1000m reps you may be running 3:50. That is your body adapting and that is really what training is all about. It’s learning how to adapt. You have your recovery days where you train and recover. The next time you run your 1000m, 800m, 400m, or whatever, you do your training run. Then, do your stretching, and then your recovery. So you have four training types: Short Reps, Long Reps, Lactic Threshold, for developing intensity to manage that level of stress, and Long Runs for your mitochondria to power those cells in your muscles and capillary beds. This develops the ability for your blood to be passed along to those muscle groups. You have your Fartlek and of course you have your regeneration. What’s a good RPE for recovery?

Yes, about a two or three. There are some coaches that mix in walking. It’s a recovery day so they make them walk. It’s great! YOUTHRUNNER.COM | 25

ASK A ask a

COACH coach

You get your full recovery and you feel awesome the next day. That’s really what you’re after. If you’re doing the 3000m, should you go out at about a five?

That should really be between you and your coach and how fast you want to run that. If the 3000m is at nationals the kids my age will be running between a 10:30 and the last runners around 11:45. I run an 11:05.

Okay, so an 11:05 is like running 88 seconds per 400m. Starting at a five is a smart way to go. How 26 | NOV/DEC 2017

many of you have started out too fast and created an early oxygen debt and thought, oh no, I’ve got about 3000 more meters to go? I’ve done it. Everybody’s probably experienced that at one time or another. So how do you save yourself? You don’t go out really fast. You go out at an effort you know you can still finish with a really strong sprint. You only know that after you have practiced a number of times. One of the best ways is to run on the same course a couple of times so you really know how to run that course. XC is not easy, it’s hard. You have all these elements, kids bumping you,

you bumping them. You want to put out the least amount of energy possible to get to the finish line as soon as you can. Check out the replay and answers to more questions from the Youth Runner Coaching Series with Bob Williams and Pat Tyson here. www.crowdcast.io/youthrunner See the RPE Chart at www.youthrunner.com

submit an

athlete On July 4th, 2017 El Dorado Hills, CA resident Andrew Burr set a new world record for the fastest-ever officially recognized 10-mile race run by a 10-year-old He finished the race in a record time of 1:09:53, which is an average pace of faster than 7:00 per mile; his pace got quicker as the race went on, with Andrew running his last two miles at a pace in the 6:40s. He beat the previous world record by more than one minute and 30 seconds at the 45th Annual Cazenovia July 4th Footraces held in Cazenovia, NY. Andrew began running local Sacramento-area races when he was 5 years old and has since run dozens of local races ranging in distance from 5k to half-marathon.

SAM GERHKE

ANDREW BURR

AGE 10, 5TH GRADER & MEMBER OF THE BUFFALO CHIPS YOUTH RUNNING TEAM GETS A RECORD IN THE 10-MILE RUN

He joined the Buffalo Chips youth running team last year; he attends running practice in Folsom, CA with his Buffalo Chips team 3 times per week and typically also runs on his own outside of practice. While Andrew enjoys road races and track, his favorite running events are cross country meets and trail races. He also plays competitive soccer with the USA Stars Academy and enjoys competing in youth triathlons

YOUTH RUNNER TOP DOG OF THE MONTH TOP DOG OF THE MONTH

HIGH JUMP CHAMPION

GOOD SPORTSMANSHIP

Jack Nicey, 10 Mattawan, Minnesota

D’Asia Duncan, 9 Connecticut

Jeffrey Rogers, 14 Sherwood, Oregon

Jack, recently ran his third 5k under 20minutes at the Zeeland Pumpkinfest 5k, Oct. 7th and his time of 19:15 was a PR. Way to Go Jack!

D’Asia competes in the triathlon, long jump, and was the AAU National Champ in the high jump. Looking forward to seeing her at indoors this winter.

Jeffrey was entered in the fast race at PDXC but was late, so he jumped in the next race & won. Instead of accepting the honor he gave it up to the runner in 2nd.

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READ MORE ABOUT THESE ATHLETES AT YOUTHRUNNER.COM YOUTHRUNNER.COM | 27

28 | NOV/DEC 2017

COMING UP! HERE ARE JUST A FEW OF THE CHAMPIONSHIP MEETS YOUâ&#x20AC;&#x2122;LL WANT TO ADD TO YOUR CALENDAR. FOR THE DETAILS AND REGISTRATION LINKS GO TO YOUTHRUNNER.COM

AAU XC AAU WEST COAST NATIONALS | RENO, NV. | NOV 18th AAU CROSS COUNTRY NATIONAL CHAMPIONSHIP | CHARLOTTE, NC| DECEMBER 2nd Regional and Association Meets go to youthrunner.com

HIGH SCHOOL BORDER MEETS NIKE BORDER CLASH | BEAVERTON, OR | NOVEMBER 18th

FOR THE DETAILS AND REGISTRATION LINKS GO TO YOUTHRUNNER.COM

USATF JUNIOR OLYMPICS XC NATIONALS | TALLAHASSEE, FL | DECEMBER 9th Regional and Association Meets - youthrunner.com or usatf.org For more results, and event dates check the calendar at youthrunner.com

YOUTHRUNNER.COM | 29