YOUTH RUNNER MAGAZINE MAY-JUNE 2021

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YOUTH RUNNER CAMP EUGENE KEEPING UP

HIGH SCHOOL ATHLETES WHO QUALIFIED FOR THE OLYMPIC TRIALS

NATHAN MORALES FROM AUSTIN TEXAS

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YR MOMENTS RUNNER DOWN THE ARIZONA CHEETAHS NAVIGATE THROUGH THE TRAFFIC AT THE 2021 PHOENIX INVITATIONAL.

SMOTHERMAN IMAGES 2 | MAY/JUNE 2017

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YR CONTENTS: MAY-JUNE 2021

READY.SET.GO

Vol. 26 Issue 2

J & B Photography

SPRINTER

NATHAN MORALES 8

FEATURE

12 AN INTERVIEW WITH

WILLIAM SCHNEIDER 20 YR CAMP EUGENE

CHECK IT OUT

TRAINING

16-17 INSTAGRAM FAN SHOTS 22-23 MEET HIGHLIGHTS 24-25 WAY TO GO 26-27

ASK A YOUTH RUNNER COACH

MORE 2-3 YRMOMENTS

GUEST 5 CONTENTS 6 THE EDITOR

LETTER FROM

7 YR BLOGGER

14-15 POSTER

28 COMING UP

YOUTHRUNNER.COM | 5

YR

YOUTH RUNNER

EDITOR

BLOGGERS ZACH'S FAVORITES

VOLUME 26 ISSUE 2 | MAY - JUNE 2021

Smotherman Images

PUBLISHER/EDITOR Dan Kesterson

Dan Kesterson, Youth Runner Publisher / Editor

LETTER FROM THE

EDITOR Hello Everyone,

It was great to be back out on the track and the course this spring and see all of you competing again. Even though our seasons were short, you all made the best of it and came through more focused than ever. We also rediscovered how important it is to get out and run together. It's my go-to way to clear your mind, drop the worries of the day, and get ideas flowing.

Trails are my favorite place to run.

At the YR Camp in Eugene, everyone went out on Pre's Trail next to the Willamette River. We caught the Pre vibe, saw some wildlife, and made new friends.

The other thing we learned this year is how to keep our eyes on the goal when challenged pop up. So

you've trained all season for the big race. Then, you had a false start or got boxed in, spiked, elbowed, or got passed at the line. You say it wasn't fair. Well, that's competition for you.

Now what? Is it time to give up, blame the starter or shake it off? An idea would be to take a few minutes alone, talk it out with your coach, make an entry in your running journal about it, and come back more experienced and prepared for the next race. What do you think?

In this issue, we've got some great images from photographer Logan Hannigan-Downs who followed us around at the Youth Runner Camp in Eugene. We featured Nathan Morales from Austin, Texas on the cover and introducing Ambassador Zach Davis to the team.

Good luck out there this summer with your training. Keep your head up!

This year is going to be awesome!

Dan

IAN’S NOTES WE'RE TAKING APPLICATIONS FOR

YOUTH RUNNER AMBASSADORS. INTERESTED? EMAIL AMBASSADORS@YOUTHRUNNER.COM.

6 | MAY/JUNE 2017

EDITOR AT LARGE Ian Kesterson GUEST EDITOR Cailin Kinas

Running Shoe

CONTRIBUTING WRITERS, BLOGGERS, AND REPORTERS Cailin Kinas, Noah McMahon, Morgan Boonshaft, Isabella Bravo, Hunter Hurl, Jordynn West, Evan Gonzales, Jaden Merrick, Brandon Pollard, Espen Lehnst, Pat Tyson, Bob Williams, Matt Walsh, Max Huang, Bree May.

Pre Race Meal

ART DIRECTOR Sean Kesterson CONTRIBUTING DESIGNER Rachel Heckerman

Zach Davis 12 Seattle, Washington

ON THE COVER Nathan Morales CONTRIBUTING PHOTOGRAPHERS Smotherman Images, Klotz Images, Logan Hannigan-Downs, Eric Ward, Tim Healy, AAU, Dingo Images, Fans COVER PHOTO J & B Photography WEBSITE-DIGITAL-VIDEO Sean Kesterson THANKS TO Texas track and field, ADVERTISING & SPONSORSHIP dank@youthrunner.com SUBSCRIPTION RATES US One Year: Print $19.95 Digital $12.95 Subscribe at www.youthrunner.com PUBLISHED BY: Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2021 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.

I'm Zach Davis, a 12-year-old distance runner from Seattle, Washington. I run for Rain City Flyers XC Club. I have been able to surround myself with great coaches and great runners there.

My most successful race is the 5k. Some of my favorite road races have been the Rodeo Roundup 5k in Newport Beach, California, and the Fall Hot Chocolate 5k in Seattle. Living in the Northwest, I get the opportunity to run with lots of outstanding runners. I was recently able to personally interview William Schneider, a very accomplished distance runner I went to the Youth Runner camp in Eugene, Oregon in June to learn how to be a better runner but also to have fun watching the Olympic Trials at Hayward Field. What an experience! I was so energized by the amazing athletes who gave it all in 110-degree heat. My favorite events that we watched were the Men's 5k and the Women's 10k. I think Emily Sisson, the winner of the Women's 10k, dominated the track. I admire

how she took the lead right from the start and was able to hold her position and finish strong. We also went on multiple runs during the camp where we learned and worked on fartlek training and had a blast learning about Eugene's history as we ran through it.

We visited Pre's rock and learned all about Pre and how he wasn't just a great athlete, he was an incredible person too.

Breakfast Cereal

Pizza Topping

WHAT ARE ZACH'S

FAVORITES? Running Shoes: Nike Vaporfly Pre Race Meal: Spaghetti Breakfast Cereal: Cinnamon Toast Crunch Running Events: 3k, 5k, 10k Kind of Pizza: Pepperoni Run near your home: Green Lake Phone Apps: Netflix, Disney+ Pro Athlete: Eliud Kipchoge

Run Near Your Home

Phone Apps

TAG PHOTOS #YOUTHRUNNER YOUTHRUNNER.COM | 7

NATIONAL CHAMPION SPRINTER

NATHAN MORALES NATIONAL 100M CHAMPION LIKES HIP HOP AND IS INSPIRED BY HIS MANDARIN CLASS AT SCHOOL. While it's fresh - describe the race today at the Texas Meet of Champs.

I believe my race at Meet of Champions today went somewhat as planned. My planned lap times were 107/106 and I hit, 105, 107, 109, and 107 and I did get a new PR, 4:28. I went out today to race, to the best of my ability, and to have fun doing it.

What went different than your plan.

At every race, I try to improve on my time, but my third lap didn't go as planned. This is something that I am working on.

Who were your toughest competitors? Have you raced them before?

I had raced against a couple of other competitors in my heat from San Antonio that I have competed against before, but I believe my toughest competitor really, is myself. It's always tough mentally because you always have to be prepared mentally to have a good race.

What did you learn that you can use on the next race?

What I learned was that I have to make sure that I get out fast especially at big meets like this and make sure I don't

J & B Photography 8 | MAY/JUNE 2017

YOUTHRUNNER.COM YOUTHRUNNER.COM| 9 |9

get stuck in the middle or, the back of the pack because if I do, I will have to work harder to make up time and to make my way back up to the front of the pack.

What did you do to prepare in the last week leading up to the MOC? I found out that I qualified for the MOC after the State meet, which was two weeks ago.

Because of my PR at state, my club Coach Kenny changed my time splits. I had one more meet before Meet of Champions, so I trained to hit those split times for two weeks before Meet of Champions. My new split time is 106, and I am working on that. My goal is to hit 105 within the next month.

The definite low was losing a full track season my freshman year because of the pandemic. The high that came out of that was that Coach Kenny continued to focus on training us. We trained throughout the pandemic at open parks, hill country roads, and tracks at schools that allowed us. We did do time trials during this time, and I hit 4:37 for the 1600m. I had a good XC season this year, my PR was 15:46 and our team came in 3rd place at state. I think I learned a lot more this year about my running habits, definitely more this year than last year.

"I THINK I LEARNED A LOT MORE THIS YEAR ABOUT MY RUNNING HABITS"

Tell us about your season. The highs and lows. Some states condensed a short xc and track seasons back to back in the spring. How did it go for Texas?

Besides track-xc, any other accomplishments or highlights you're proud of?

I still have dance-off! I even like to dance before my races. I was also on the JV soccer team last year and this year. I think because of my running, I play several positions in soccer. I am an ambassador at my school, and I plan on running for the student council next year. I also like to play guitar, piano, and video games.

*STATE RECORDS

10 | MAY/JUNE 2017

NATHAN'S BEST TIMES DISTANCE

TIME

8.08 13 YEARS OLD 5.06 10.20

2400 1600 3200

8.08 5.06 10.37

15 YEARS OLD

1600 3200 5000

4.43 10.19 16.46

16 YEARS OLD 3200 1600 5000

9.44 4.28 15.46

AGE

DISTANCE

TIME

12 YEARS OLD

1500 1600 2 MILE

14 YEARS OLD

5000 3 MILE 1600

17.09 16.46 5.06

AGE

COVID HAS BEEN A HARD YEAR FOR EVERYONE, BUT YOUR RUNNING WAS SUPER SUCCESSFUL. TELL US ABOUT YOUR PAST YEAR AND WHY YOU THINK IT'S BEEN SO SUCCESSFUL FOR YOU. There wasn't the opportunity to race, but that allowed, so we nearly spent six months just being able to have the opportunity to run together, and I think that contributed a lot to the success we had both in cross-country and track. Once the track season had come around, there weren't a lot of track meets that were supposed to happen, but the state of Washington was able to come together and put on these races, and then when we finally were able to race and come together, it was successful because everyone was like, we're going to go and leave it all out there on the line and just enjoy it. So I think that was a big part of it.

AS YOU KNOW I AM IN MIDDLE SCHOOL NOW, WHAT DO YOU THINK IS THE BIGGEST DIFFERENCE BETWEEN RUNNING IN MIDDLE SCHOOL AND RUNNING IN HIGH SCHOOL? I think there is a training adjustment with just mileage but I think the opportunity to run in high school has a lot to do with a team and enjoying it and just going out there and having fun because my freshman year we were really competitive and hoping to win a state title and that was a big part of our success. When we finished second we were out there knowing that we were running for our team and that was the biggest thing for me.

AN INTERVIEW WITH

WILLIAM SCHNEIDER

BY ZACH DAVIS, YR AMBASSADOR

WILLIAM SCHNEIDER, A HIGH SCHOOL CLASS OF '23 DISTANCE RUNNERS FROM SEATTLE, WASHINGTON IS ALREADY A RECORD HOLDER AND WELL KNOWN THROUGHOUT THE PACIFIC NORTHWEST. I GOT THE OPPORTUNITY TO PERSONALLY INTERVIEW HIM RECENTLY AT A RUNNING CAMP HE WAS PART OF AT HIS HIGH SCHOOL THIS SUMMER.

WERE THERE ANY CHALLENGES YOU FACED IN RUNNING, SUCH AS INJURIES? HOW DID YOU OVERCOME THEM? Throughout middle school, I had never been injured, but then about mid-way through February of 2021, I strained my glute muscle really badly and it had me out for a month and a half. My motivation was just to see how the rest of my team was continuing to train, so I had the opportunity to hop on either an elliptical, being able to go biking, and then being able to use a rowing machine to supplement my training. Always having that goal it's like, if I can get through this, then I'll be able to get back to running.

HOW DO YOU HANDLE NERVES BEFORE A RACE? I have never really gotten too nervous before a race,

it's always just been exciting. But I think the best way to handle nerves is taking time to take deep breaths, and also going out there knowing that once you get to the start line and start racing, it all goes away.

TELL ME WHAT YOU REMEMBER FROM THE YOUTH RUNNER ELITE CAMP AND IS THERE ANYTHING YOU REMEMBER THAT YOU ARE STILL USING IN YOUR TRAINING? Looking back on it, it is one of the most fun weeks of my life just being able to go out there with my friends and enjoy it. I still use the warm-up routine that they taught us before every race. It was also really cool being able to talk to all these coaches and athletes in general and learn from all their experiences.

DO YOU REMEMBER ANYTHING FROM TALKING WITH COACH PAT TYSON, PREFONTIANE'S ROOMMATE? Yes, he coaches at Gonzaga now. Two of my teammates from my freshman year are running at Gonzaga now. I remember him telling all the stories of Pre and a lot of the advice he gave us. Tyson is an awesome dude, he is really cool. Hearing the cool stories from my old teammates about Gonzaga's program now is awesome.

WHAT ARE YOUR HOBBIES OTHER THAN RUNNING? I really like to go out boating with my friends, inner tubing, wakeboarding, swimming, and biking.

WHAT ADVICE WOULD YOU GIVE TO OTHER YOUNG ATHLETES? Enjoy your sport as much as you can! There will be times you get injured or a game or race doesn't go your way, it's going to be tough. Always remember there is going to be a second chance and just go out there and have as much fun as you can with your sport.

DO YOU HAVE ANY PRE-RACE RITUALS? I usually always eat a peanut butter and jelly sandwich and a banana before my races and I also tie my shoes and tuck the laces.

WHY DO YOU RUN? Good question. I think because I have had success with it but also because I have been able to make really good friends through it. Now that I am in high school and we have a really good team around us with people invested in us, it's really good and we are growing our friendships.

HIGH SCHOOL 1500 METER RUN RECORD GETS CRUSHED HOBBS KESSLER BRINGS DOWN THE NATIONAL HIGH SCHOOL RECORD AND MOVES HIS NAME TO THE TOP AFTER A STELLAR PERFORMANCE AT THE PORTLAND TRACK FESTIVAL HIS TIME OF 3:34.36 SURPASSED ALAN WEBBS 3:38.26 HELD SINCE 2001 AND QUALIFIED HOBBS TO RUN IN THE OLYMPIC TRIALS.

LOGAN HANNIGAN-DOWNS 14 | MAY/JUNE 2017

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!

16 | MAY/JUNE 2017

YOUTHRUNNER.COM | 17

YOUTH RUNNER

EUGENE

EXPERIENCE We combined the YR Camp, a tour of Eugene, and the Olympic Trials for an unforgettable experience.

18 | MAY/JUNE 2017

YOUTHRUNNER.COM | 19

HIGHLIGHTS SATURDAY

FRIDAY THURSDAY ATHLETES STARTED TO ARRIVE THURSDAY AFTERNOON IN EUGENE TO LEARN NEW SKILLS, GET THE OREGON VIBE, MEET NEW FRIENDS, AND SEE SOME BIG RACES AT THE OLYMPIC TRIALS. AFTER AN EVENING RUN ON PRE'S TRAIL, THE GROUP MET AT TRACK TOWN PIZZA FOR DINNER AND WATCHED THE LIVE STREAM OF THE RACES. THERE WERE A LOT OF RACE PREDICTIONS AND FUN GOING ON BETWEEN THE PEPPERONI AND THE VEGGIE SLICES.

KYLE PETERS 2017 20 | MAY/JUNE

FRIDAY MORNING, THE DAY STARTED AT WASHBURNE PARK, ABOUT TWO BLOCKS FROM HAYWARD FIELD. AFTER SOME INTROS AND OUR FIRST COACH TALK, WE ALL RAN TO SOUTH EUGENE HIGH SCHOOL FOR A SESSION WITH COACH PETER THOMPSON ON NEW INTERVAL TRAINING. WHILE WE WERE THERE, MANY OF THE ATHLETES COMPETING IN THE OLYMPIC TRIALS WERE WORKING OUT. WE STAYED OUT OF LANES 1 & 2 AS ATHLETES SUCH AS CLAYTON MURPHY, HOBBS KESSLER, SARA HALL, AND OTHERS SPED BY US.

AFTER COOLING OFF, A PARTY BUS STOPPED BY TO TAKE US TO THE EUGENE RUNNING COMPANY. PRO ATHLETE CANDACE HILL TALKED TO US THERE, ANSWERED SOME QUESTIONS AND SIGNED AUTOGRAPHS. YOUTH RUNNER WAS AT THE BROOKS PR WHEN CANDACE BROKE THE NATIONAL HIGH SCHOOL RECORD IN THE 100M A FEW YEARS AGO. SO, IT WAS FUN TO SEE HER AGAIN.

SATURDAY MORNING KICKED OFF A BIG DAY AGAIN AT WASHBURNE PARK. COACHES LED EVERYONE IN SOME DRILLS, SOME TALKS, AND A Q&A. BECAUSE OF THE HEAT, THE WOMEN'S 10,000 WAS RESCHEDULED TO 10:00 AM. WE WERE JUST TWO BLOCKS AWAY SO WE WALKED TO HAYWARD FIELD AND GOT THROUGH SECURITY. THE MORNING TEMPERATURE WAS PERFECT AND THE PLACE WAS FULL OF ENERGY. RIGHT AFTER THE RACE, EVERYONE RAN THROUGH THE NARROW WINDY STREETS UP THE HILL TO PRE'S ROCK. COACH PAT TYSON, PRE'S ROOMMATE BACK IN COLLEGE, MET US THERE AND TOLD US THE STORY OF HOW STEVE PREFONTAINE MAY HAVE CRASHED HIS CAR THERE. OUR GROUP AND OTHERS GATHERED THERE, TAKING UP SPACE ON THE ROAD AS WE LISTENED AND LEARNED.

SUNDAY FROM THERE, WE WALKED A FEW SHORT BLOCKS TO THE HOME OF COACH BILL DELLINGER, WHO WAS PRE'S COACH AT OREGON. INSIDE THERE IS A "WALL OF FAME" WITH PHOTOS OF PAST OREGON ATHLETES, PRE, AND SPECIAL MOMENTS. IT WAS A RARE PRIVILEGE AND A ONCEIN-A-LIFETIME OPPORTUNITY. COACH TYSON TOLD SOME STORIES BEHIND THE PHOTOS, TALKED TO THE CAMPERS, AND SOME OF US HAD OUR PICTURE TAKEN WITH COACH DELLINGER. BESIDES HIS RECORD AS A WINNING COACH, HE WAS AN INCREDIBLE ATHLETE COMPETING IN THREE OLYMPICS AND WINNING A BRONZE IN THE 5000M.

SUNDAY BEGAN WITH A RUN ON PRE'S TRAIL FROM ALTON BAKER PARK AND ENDING BACK AT THE HOTEL. THE EXPERIENCE UP WITH ICE CREAM AT PRINCE PICKLERS NEAR THE TRACK.

WE HAD LUNCH NEARBY AT HENDRICK'S PARK THEN BACK TO THE TRACK FOR SOME RACES. DURING VICTORY LAPS, SOME OF THE CAMPERS MOVED DOWN THE EDGE OF THE TRACK TO GET PHOTOS AND AUTOGRAPHS. THE DAY ENDED WITH TRACK TOWN PIZZA AND A DISCUSSION BACK AT THE HOTEL LOBBY, AND A BIRTHDAY CAKE FOR COACH ELIZA.

YOUTHRUNNER.COM | 21

MEET HIGHLIGHTS

PHOENIX INVITATIONAL OPENS THE SEASON FOR MANY CLUBS IN THE WEST SMOTHERMAN IMAGES

USATF GRAND PRIX AT THE OREGON RELAYS THE FIRST MEET FOR US AT THE NEW HAYWARD FIELD. KLOTZ IMAGES

PORTLAND TRACK FESTIVAL THIS YEAR THEY ADDED AN ELITE 18U 1500M AND A JUNIOR 18U 800M KLOTZ IMAGES

CALIFORNIA STATE FINALS ARCADIA INVITATIONAL HOSTED CALIFORNIA TEAMS ONLY FOR THIS MEET 22 | MAY/JUNE 2017

SMOTHERMAN IMAGES

CIF DIDN’T HOLD A STATE MEET THIS YEAR SO ARCADIA PICKED IT UP WITH THE CA STATE FINALS SMOTHERMAN IMAGES

WE’RE OUTDOORS AGAIN AND EVEN WITH THE COMPACTED SEASONS THE COMPETITION WAS FIERCE. THANKS TO GREG SMOTHERMAN, STEVE KLOTZ, AND LOGAN HANNIGAN DOWNS FOR GETTING THE GREAT SHOTS AT THE TRACK. YOUTHRUNNER.COM | 23

WAY TO

SUBMIT AN

GO

ATHLETE

ALEX NAEHU

THE MIDDLE SCHOOL MILE AT THE NIKE OUTDOOR NATIONALS ATTRACTED THE FASTEST KIDS ACROSS THE COUNTRY. EVERYONE HAD TO BE READY EARLY AS THIS WAS THE FIRST EVENT OF THE MORNING.

AGE 14, PALOS VERDES HS

Alex wrapped up his middle school running last year on a high note. His team had never lost a race in three years. He is now part of the Palos Verdes High Varsity team and has run the fastest freshman meet record on their home cross country course.

EIGHTH GRADE HIGHLIGHTS: Second in the California State Middle School Championships, leading Palos Verdes to the team title, making them the first team in State history, boys or girls, to win state titles in all three grades.

IN THE GIRLS MILE Emma

Rodriquez-Wade from Cedar Park, TX won in a time of 5:02.56. Olivia Cieslak from the Ford Flames Track Club in PA was second in 5:02.96 and Kailua Balazs from Portland, OR was third in 5:09.18.

He won Mt SAC Invitational by twelve seconds with a school-record time of 11:45. Set the South Bay 800 meter record with a 2:04.6, which at the time was the fastest 8th-grade time in the U.S. First South Bay middle schooler to break 4:50 (4:44) in the 1600M. As a seventh-grader, he came in second at the Nike Portland XC meet.

FRESHMAN HIGHLIGHTS: Bay League, champion team. Ninth-grade team record on his home 2-mile course. Third-fastest ninth-grader on PV's home 3-mile course.

THE THE LEAD PACK IN THE BOYS RACE

24 | MAY/JUNE 2017

Ran a 2:00.05 PR in the 800m at CIFSS Division 3

YOUTH RUNNER TOP DOG OF THE MONTH MILER

RISING STAR

DISTANCE RUNNER

Mia Chavez, Junior Chino HS

Alex Lamoureux, Sophomore College Park

Anna Peters, 8th grade Lake Oswego, OR

Mia came close to breaking the meet record of 4:55.19 in the Arcadia Women 1-Mile Run with her time of 4:55.72.

Alex ran a commanding race in the 1-Mile Rising Stars at Arcadia for the win in 4:20.41.

In the 18-under 1500m at the Portland Track Festival Anna ran smart to win the section 2 race.

Great Run Mia!

See you back here next year!

Way to Go, Anna!

ARE YOU A YR-KID? Smotherman Images

stayed together until the last lap where it could’ve been any one’s race. Josiah Tostenson from Central Point, OR felt things were lined up perfectly and went for it with 400m to go. He busted through the finish line banner in 4:23.08 for the win. Second went to Benjamin Gibson from Chicago, IL in 4:33.08, Luis Tovar-San Antonio Swift TC was third in 4:35.79, Benjamin AndersonPeak Performance in CO was fourth in 4:35.89. Keegan Smith-Kingston, TN was fifth in 4:36.71. Way to Go to all of the athletes that traveled out to this prestigious competition!

Let us know what makes you a Youth Runner.

Submit an Athlete at: youthrunner. com/events/ athlete/submit

READ THE FULL STORIES ABOUT THESE ATHLETES AT YOUTHRUNNER.COM YOUTHRUNNER.COM | 25

ASK A

COACH SHOULD I EAT THREE MEALS A DAY PLUS SNACKS, OR FIVE SMALL MEALS OR SNACKS? It's best to eat three meals plus your

you're sleeping. Fuel up with a bedtime snack of chocolate milk, ice cream, or

cottage cheese so you don't run out of gas during that process.

snacks, you're training your stomach to

MY STOMACH GETS UPSET AFTER A RUN. ARE THERE ANY FOODS TO HELP?

capacity for all the fuel it needs. Think

Good fats such as peanut butter, olive

carbohydrates. Carbs are sugar. Sugar is

your gut and make it stronger. This

snacks. With five smaller meals or

be smaller when it really needs the full of your energy tank as a foundation of

oil, avocado, and almond butter protect

glucose. Glucose is the gas in your tank.

usually keeps it from being upset.

To make it easy, instead of measur-

your palm. On half of your plate add

WHAT IF MY TRAINING CHANGES? SHOULD MEALS CHANGE ALSO?

quarter of your plate add a palm size

Flag things like an increase in minutes

is for protein with fat. Such as fruit or

in training, cross-over sports like soccer,

cheese or olive oil. Fat helps your body

some notes in your journal and then

ing your food in cups or ounces, use two-fistfuls of carbohydrates. On a

of protein. Then, a quarter of the plate

for your long run, picking up the pace

veggie with fat like salad dressing fetta

or a long bike run with friends. Make

with inflammation and recovery.

plan ahead with extra snacks or bump up your meals. These are all reasons

that our body will need more energy.

WHAT ABOUT BREAKFAST? HOW IMPORTANT IS THAT REALLY? We all need that extra few minutes of

sleep and it's easy to just stop, drop and roll. Stop the alarm, drop out of bed

and roll out the door to school in about

Rebecca McConville

KEEPING YOUR BODY FUELED Q&A WITH SPORTS DIETICIAN REBECCA MCCONVILLE. AUTHOR OF FINDING YOUR SWEET SPOT: HOW TO AVOID RED-S (RELATIVE ENERGY DEFICIT IN SPORT) BY OPTIMIZING YOUR ENERGY BALANCE 26 | MAY/JUNE 2017

WE'RE BACK TO SCHOOL, PRACTICE, AND COMPETITIONS. ATHLETES NEED TO LEARN HOW TO PROVIDE THEIR BODY WITH THE ENERGY TO PERFORM YOUR BEST ON THE XC COURSE AND IN THE CLASSROOM.

Planning ahead could keep you from being tired and running out of gas.

HOW MUCH WATER SHOULD I DRINK BEFORE A WORKOUT OR COMPETITION?

five minutes right? Breakfast came from

You need to drink consistently every

meal of the day your body takes energy

a water bottle with me all the time.

gas tank for your brain.) You need food

to your teammate on how much they

"break the fast." If you skip the first

day so you are always hydrated. I keep

from fat, muscles and your liver (the

Also, remember to not compare yourself

within an hour of waking.

are drinking or eating. You may need

WHAT FOODS SHOULD I BE EATING THAT WILL HELP WITH GROWING PAINS? I ACHE ALL OVER WHEN I WAKE UP IN THE MORNING.

place electrolytes. Monitor yourself and

a sports drink from time to time to renever let yourself get dehydrated.

During our sleeping hours, our body

never stops repairing muscles and growing bones. Your body is working while

YOUTHRUNNER.COM | 27

COMING UP! FIND A BEACH OR TRAIL RUN, A 5K, AND YOUR TRACK & FIELD CHAMPIONSHPS. CHECK YOUTHRUNNER.COM FOR MORE LISTINGS.

OUTDOOR TRACK - KIDS RUNS - 5K’S - LIVESTREAMS - PRO RACES

“VIRTUAL CAMP”

Jul. 31-Aug. 8 June 11-12

June 18-27

Jul. 10-Aug. 17

AAU JUNIOR OLYMPIC GAMES

EL PASO WINGS INVITATIONAL

THE OLYMPIC TRIALS

AAU CLUB CHAMPIONSHIPS

Humble, TX aautrackandfield.org

EL PASO, TX coachoregistration.com

Eugene, Oregon usatf.org

Orlando, FL aautrackandfield.org

June 12

June 22-27

Jul. 23-Aug. 8

MIDWEST YOUTH CHAMPIONSHIPS

USATF NATIONAL YOUTH OUTDOOR CHAMPIONSHIPS

SUMMER OLYMPICS

Starkville, MS coachoregistration.com

Rome, Georgia usatf.org

Tokyo, Japan olympic.org

June 12

Jun. 30-Jul. 3 Jul. 26-Aug. 1

SOUTH PUDGET SOUND TRACK FESTIVAL

THE OUTDOOR NATIONALS USATF NATIONAL JUNIOR

PUYALLUP, WA coachoregistration.com

Bartlett, TN coachoregistration.com

PRO TRACK SERIES TO WATCH JUNE 5 - MUSIC CITY CARNIVAL JUNE 10-11 - PORTLAND TRACK FESTIVAL JULY 10 - UNDER ARMOUR SUNSET TOUR JULY 17 - UNDER ARMOUR SUNSET TOUR AUG 14 - ED MURPHEY CLASSIC AUG 21 - PREFONTAINE CLASSIC Livestreaming and even info trackseries.org

OLYMPIC T&F CHAMPIONSHIPS Jacksonville, FL usatf.org

FOR MORE TRACK & FIELD, 5K RUNS, TRIATHLONS AND XC EVENTS COME ON OVER TO YOUTHRUNNER.COM AND DISCOVER THE ONE THAT’S RIGHT FOR YOU.

UNABLE TO TRAVEL OR MAKE IT OUT FOR THE SCHEDULED OVERNIGHT CAMP NO PROBLEM, JOIN US FOR A “VIRTUAL CAMP” AUGUST 2-6TH. NOT JUST ANOTHER ZOOM MEETING. Includes a coaching consultation right after you sign up, camp workbook, challenges, swag, join in on the coaching talks and athlete sessions. Fun! GO TO WWW.YOUTHRUNNERCAMP.COM FOR THE DETAILS YOUTHRUNNER.COM | 29

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