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The North Idaho XC Team Training Tips from Coach Bob
D’Asia Duncan aka “Dee Dee in the Kitchen” Shares Healthy Recipes for Athletes
TRAINING WITH YOUR SIBLING WE ASKED SOME SIBLINGS FROM NEW YORK WHAT IT’S LIKE TO TRAIN TOGETHER AND THE ANSWERS ARE SURPRISING
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YR MOMENTS FIRST OUTDOOR MEET While kids on the east coast were shoveling snow to get to the indoor track facilities, Southern Californians dusted off their spikes and made their way to Arcadia High School for the “California Winter Meet” in February.
SMOTHERMAN IMAGES
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YR contents: MARCH-APRIL 2019
READY.SET.GO
Vol. 24 Issue 1
8
Siblings from new york rachelle clinton FEATURE
20 North Idaho XC
CHECK IT OUT
TRAINING
16-17 Instagram FAN SHOTS 18-19 MEET HIGHLIGHTS In the Kitchen
22 with Dee Dee 27 Way to Go klotz images
MORE 2-3 YRMOMENTS
24
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Ask Coach Bob from the editor 5 CONTENTS 6 letter 7 YR Blogger 14-15 poster
29 coming up
YOUTHRUNNER.COM | 5
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editor VOL. 24 ISSUE 1 | mar/apr 2019 Publisher/Editor Dan Kesterson Editor at Large Ian Kesterson Contributing Writers, Bloggers & Reporters Chelsea Ochoa, Ciera Sesock, Kenan Pala, D’Asia Duncan, Pat Tyson, Bob Williams, Matt Walsh, Faith Martinez, Rych McCain, Mick Grant, Erin Andrew Simmons, Cregg Wienmann, Taitum Schaap. Art Director Sean Kesterson
smotherman images Ian Kesterson, Youth Runner Editor at Large
LETTER FROM THE
EDITOR Hey Team!
Track season has made its awesome return. I really love track season. Everything is so fast! Even the distance races go by super quick and the sprints fly by in seconds. It’s totally awesome athleticism but in fast forward. I especially like hanging out in the stands between races and cheering for my friends in their events. In high school I would sometime just run the 3000 meters. That was the best because that was the first race in the whole meet. I was usually too nervous to eat a bunch at lunch. As soon as I finished I would get some nachos from the snack shack and chow down. I’d offer to share but everyone knew that all of that gooey cheese wouldn’t be a very good pre-race meal so I’d get to eat the whole thing myself or share with my other distance buddies.
EDITOR'S NOTES 6 | MAR/APR 2019
I even like training on the track. Fast bits of speed work, whizzing around miles of on again off again running. But you can’t just sprint all the time. Warm ups and cool downs and rest-day long runs still have their rightful place in even the speediest racer’s training. I really loved our warmup loop in high school. Because track season starts in the spring right as the leaves on the trees were budding out. Each day, running along the same slow mile loop, I could let the day of studies float away as we saw the same trees become a little greener and flowers start to pop out more each day with their awesome burst of color. So don’t forget team, even in this fast and furious season that’s dedicated to our favorite oval of speed, don’t forget to slow down a bit and maybe explore your neighborhood warmup with some new eyes. Then run as fast as you can. Good luck this season!
Lily Mourer from Golden Colorado is our featured blogger in this issue.
Contributing Designer Scott and Jacqui Scoggin CONTRIBUTING Photographers Smotherman Images, Klotz Images, Keturah Gibson, Rachelle Clinton, Logan HanniganDowns, Kyle Peters, Sam Gehrke, Eric Ward, Photo Run, Dingo Images, Instagrammers, Fans cover photo Photo Run Website-Digital-Video Sean Kesterson THANKS TO: North Idaho ADVERTISING & SPONSORSHIPS dank@youthrunner.com SUBSCRIPTION RATES US One Year: Print $19.95 Digital $9.95 Subscribe at
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PUBLISHED BY: Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2018 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.
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Lily Mourer Age 14 :
YR BLOGGER & DISTANCE RUNNER Hey! My name is Lily Mourer and I’m in 8th grade and will be attending Golden High School in Colorado. My first memory with running was my first practice with Peak Performance Running in 6th grade in fall, 2016. When I started running I was off the back at every practice. I finished that season at State with a top 50 in cross country. I worked really hard and began trying new events in indoor and outdoor track. It did not go very well. I got faster that fall and felt good for the 2017 XC Nationals in Tallahassee. My goal was to get All-American, which didn’t happen (I got 39th), but I ran a 14:54 4k, which was a PR by nearly a minute! When indoor track came along in 2018, I was much more confident and ended up State Champion in the 800 and Mile. Coach Andrew Simmons told me about a race in New York called “New Balance Nationals”. After watching videos about the
Armory track, I wanted to go so badly! I needed a 5:47 mile to qualify, and I did so at altitude, with a 5:38. When we got to New York for the race I was so excited and nervous. The day before my race, I saw the track and I was blown away! It was a different vibe from all other races. We got our NB backpacks and there was a DJ and lights, it was a really fun time. I ended up 10th with a time of 5:24 in the Mile. Later that year, I developed a patellar tendon tear in both knees. My orthopedist, Dr. Zinis cleared me to run, as long as I was in PT 2x per week until it got better. My PT, Dr. Jesse Riley he helped me recover enough to qualify for USATF Nationals in the 1500 and 3000. Finishing cross country season in 2018, I went back to XC Nationals in Reno, and got All-American, finishing 19th! I’m leaving for NB Nationals in a few days for the second time. (My knees are better, but not fully healed, wish me luck haha :)
Running Shoes
Spikes
Pre Race Meal
Some of my Favorite:
Color: Light Pink Movie: Pitch Perfect Running Shoe: Nike Spikes: New Balance Pre-Race Meal: Pasta the night before, smoothie the morning of a race. Food: Ice cream-Chocolate
Food
Tag photos #youthrunner YOUTHRUNNER.COM | 7
Bolo Guialdo,9
Chelsea Greyhounds PS75 Emily Dickinson Favorite Event: 800m Top Accomplishments: PR 2:57
Raiden Guialdo, 17
Chelsea Greyhounds De Witt Clinton HS Favorite Event: 800m Top Accomplishments: PR 2:02
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rachelle clinton
New York Siblings Run Together and Compete Together Have you ever wondered what it would be like to train and compete together with your brother or sister? We asked these siblings to share the advantages and disadvantages. As siblings, are you always competing against each other? Sophia: YES! All of the time we compete with each other over the weirdest, most random things! Sometimes we compete over who can get the higher grades in school, who can braid hair better, or even see who is better at card games! Sienna: Yes! I have a competitive personality and Sophia and I are always competing. For example we compete over things like who had the higher average in school to who can drink their bottle of water first. Bolo: When we aren’t practicing we compete in various video games. Adam: I am always competing with my big sister in everything even being first in line. Julia: On the track my brother and sister are much older than me. However, I can beat them in Karate, which I am a Blue belt and also I am undefeated in Rummy, Card game. Sahar: There was a time when my brother, Adam jumped really far in the long jump on his last try beating my first 2 jumps. However, I knew if I did not beat him, he would never let me forget. So on my final Jump I beat him by 4 inches. Parker: Yes! I am younger but I know
I am faster What are the advantages of having your brother or sister in the same sport? Sophia: I always have someone to talk to who understands what I am feeling. Lastly, when dedication gets in the way of hanging out with friends, I always have my sister to hang out with. Sienna: First off you always have someone who understands what you are feeling and can help you. We share a lot of memories together from running and are always together at track
SAHAR Vitale, 11
The Camp Intermediate School Favorite Event: 3000 meters Top Accomplishments: 18:03 in 5k and Two Time Champion in Staten Island CYO Cross Country Championship Meet
practice. Also I always have a running partner! Bolo: We inspire and encourage each other to work as hard as we can Xaera: You have someone you can trust. Adam: Sometimes people call me Sahar’s brother. I am proud to be her brother but it is also nice if they knew my name as well. Sahar: Having my brother and sister train with me I feel like I always have my best friends with me. If I run not as well as I hoped for they are always
Adam Vitale,10
The Camp Saint Charles Favorite Event: 1500m Top Accomplishments: I ran 25:31 in a 4 mile race which is a 6:22 pace
Julia Elizabeth Vitale,7
The Camp Saint Charles Favorite Event: 1500m & 800m Top Accomplishments: Qualifying in 3 events (1500m, 800m & Javelin) in USATF NY Regionals
YOUTHRUNNER.COM | 9
Xerxes Mehta, 9
Chelsea Greyhounds P.S.33 Chelsea Prep Favorite Event: 800m Top Accomplishments: PR’s Running 32s in the 200m
ing practices and meets. This definitely makes me feel more connected to them. Preston: We always supporting each other. Do you run and train together? Sophia: Yes, we always workout and train together. Now we do more often because we are going to the same High School. Sienna: Yes we always train together unless one of us is hurt or sick.
Xaera Mehta, 9
Club Chelsea Greyhounds P.S.33 Chelsea Prep Favorite Event: 1500m Top Accomplishments: PR’s 5:52 in the 1500m
there to give me a hug and a smile.
relationship with each other?
Parker: Knowing my brother is around makes me feel better.
Sophia: Running definitely affects our relationship in a good way. For instance, running brings us closer together, because we are with each other all of the time and share the pain and relief of a good workout.
Preston: I can help my brother when he needs me to. Are there any disadvantages? Sophia: Sometimes having a sibling in the same sport can make it even harder than it already is because it gets too competitive. At big track meets or even the non-important ones, when your sibling performs much better than you do, it can be really hard and bring down your confidence. Sienna: Some disadvantages are that it gets very competitive and it causes friction in our relationship. Bolo: When we don’t run well we let each other down and look bad to each other. Parker: My brother is always watching what I’m doing and that can be annoying sometimes. How does running affect your 10 | MAR/APR 2019
Sienna: Running affects our relationship in a positive way. Running is something that we will always have in common and can learn more about together. When other friends don’t understand our commitment level and why we have to pass on some social events we have each other and our family. Bolo: Running brings us closer in our relationship. We spend more time with each other and get to know each other as athletes and as brothers. Adam: Running with Sahar helps me to believe that one day I will be as great as my big Sis. Perhaps even better. Sahar: I feel more closer to my siblings because they are experiencing the same thing at the same time dur-
Bolo: We workout and train together at home, on the track and in the hills. How do you encourage each other to be better? Sophia: By reminding each other how cool it would be in the future, if we both were in the Olympics as sisters! This is how we keep each other motivated. Sienna: We might not always encourage each other verbally to be better but when we are running and picking up the pace and trying to push each other we are encouraging each other to do our best and pass through barriers. We also know how to cheer each other up after a bad race or a really hard practice. Raiden: I, as the older brother, share stories with Bolo of me when I was his age and how I learned to overcome challenges or execute a certain strategy in a race. He, as my younger brother, makes me want to run harder when I see him pushing himself to his limits and not ever giving up. Xaera: By giving each other tips. Adam: My Baby sister, Julia just started to run. So I try to help her as much as I can so she can continue to improve. Julia: Sahar gets so upset when she has a bad day on the track. I just hug her until she smiles. Sahar: When we’re doing drills we
Preston Chin,8
The Camp PS 35 Favorite Event 800m Top Accomplishments: PR’s
are always helping each other by showing and explaining how to do them correctly. Parker: My brother says he doesn’t like running but I love it and that makes him happy Preston: By saying, “It’s okay, you can do it! Do you run as a family? Sophia: Yes! That is how we started running. I started running from my mom because she would run 5k races and I would go with her for fun. Sometimes everyone in my family runs 5k’s together. Eventually, since I liked running so much, I started competing on a club team. Sienna: Yes, my mom, dad, and little brother all run. I started off running by competing in 5Ks with my family. Adam: Sometimes, I run with my mom and dad during Fun Runs. But my highlight is when a local Champion, Michael DeVito paces me through some of the local 5k-4 mile races.
Parker Chin,6
The Camp PS 35 Favorite Event: 55m Top Accomplishments: PR’s
how do you plan to achieve them? Sophia: My future goal is to get into a Division 1 College and then I hope to go pro and ultimately my dream would be to go to the Olympics! I plan to achieve these goals by staying healthy, taking care of my body to prevent injuries and trusting in God’s plan.
Sahar: I love Saturday’s Fun Runs at Clove Lakes. My whole family goes and we meet many friends who are all running with us. It is fun and positive to be around runners from different ages.
Sienna: My near future goals consist of making top 5 in the NYC Mayor’s Cup in high school and to make the the podium at states. Some long term goals are to run at a D-1 college and then hopefully become a pro runner or to work with a running company and travel around the world as a rep.
What are your future goals and
Bolo: “I want to break the world re-
Sophia Muccini,16
All-City Track Club Benjamin N. Cardozo HS
Favorite Event: The Mile Top Accomplishments: 5:03 mile at Outdoor New Balance Nationals in North Carolina in 2017
Siena Muccini,13
All City Track Club Benjamin N. Cardozo HS Favorite Event: 3k XC Top Accomplishments: PRs 3000-10:30, 1500-4:57, 800-2:27, 5k-19:04
cord in the 400m and reach my goal of 1:50 in the 800m before I leave high school. I will do it by working hard every day.” Raiden: “I want to go pro and make the Olympic team. I also want to become a civil engineer or urban planner. I’m going to reach this goal by going above and beyond what I am told to do and by keeping my goals in sight.” Xaera: To run 5:45 in the 1500m indoors and I will achieve it by training hard. Adam: My Goal is to beat Sahar and go to Saint Peter’s Boys High School. Julia: My Goal is to be a Black Belt in Karate. But for Track my only goal is to have fun. Sahar: My Coach has trained many amazing female athletes that achieved full scholarships, went on to Division 1 Universities, Olympics and some became a Professional runners. So my Goal is to break as many female team records causing my Coach to say that I am the best he ever trained. Parker: I want to be an Astronaut. Preston: I want to be an Environmental Engineer. We need to save our planet. YOUTHRUNNER.COM | 11
Delaware Elite’s 4X200 Youth Girls Break the Millrose Record In February, four young ladies from one of the smallest states to ever compete at the most prestigious indoor track and field event in the United States, the NYRR Millrose Games, completed the mission they set out to accomplish two years prior- break the meet record. Delaware Elite’s 4X200m Youth Relay team consists of Kailah Crews, Sophia Holgado, Alexis Tarlue and Juliana Balon. These young athletes, all only 12-years old, have been running together for the past three years, and have won gold two years in a row! This year’s gold was captured when the girls ran their season’s best, 1:47.32 in the 4X200m Youth Relay, setting the track on fire and breaking the meet record. What makes this group unique is that it consists of three sprinters and a long distance runner who have had an incredible chemistry from the start and seamless handoffs. Their lead leg, Kailah Crews (27.30) has been running with Delaware Elite since the age of seven and has competed in five Junior Olympic national competitions. This past year she made it to the semi-finals in both the hurdles and the 55m races. Our second leg, long distance runner Sophia Holgado (26.63) won the 2017 AAU Junior Olympic Games in the 1500m and the 3000m! She qualified in the open 400m at this year’s Millrose Games with a blazing time of 59.2 and has made the podium in all her national competitions since starting in 2017. Alexis Tarlue, (27.55) running for only 3½ half years, has commandeered the youth pentathlon circuit. Competing in the long jump, high jump, hurdles, shot put, 4X100m, 4X200m, and sprint medleys, Alexis has medaled all of the four times she attended the USATF National Youth Championships. She has qualified to attend the USATF Outdoor Junior Olympics four times, and having 12 | MAR/APR 2019
medaled twice, Alexis is a force to be reckoned with. Our teams anchor leg, ran by Juliana Balon (new season PR 25.79) has been running with Delaware Elite for 2½ years. Juliana runs the 55m, 100m, 200m, sprint relays and dominates the long jump. In each of her events, she has qualified for the USATF Junior Olympics and has made the podium at every indoor and outdoor national competition she has competed in. Way to Go Delaware Elite!
Delaware Elite is the largest track club in the state and they continuously place nationally amongst some of the largest teams. This past summer, thirty Delaware Elite athletes competed internationally at Ontario, Canada’s Flying Angels Youth Invitational where the majority of the traveling team medaled. The club also holds a Track and Field Invitational every summer. Last year it attracted over 55 teams from VA, NY, MD, and PA, with over 900 competitors.
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THEY’RE OFF! ROSE BOWL RUSH KID’S RUN THIS 400 METER RACE BEGAN AT THE HALF MARATHON LINE OF THE PASADENA HALF AND FINISHED ON THE FIELD OF THE FAMOUS ROSE BOWL.
PHM PHOTOS YOUTHRUNNER.COM | 15
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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 HOUSTON KIDS These kids ran the 5K during the Houston Marathon weekend.
PHOTORUN
AAU XC NATIONALS It got kind of muddy on the course in Knoxville at the national meet last December. 18 | MAR/APR 2019
ERIC WARD
ROSE BOWL KIDS RUSH All happened during the Third Annual Pasadena Half Marathon & 5K at the Rose Bowl.
PHM Photos
USA CROSS COUNTRY CHAMPIONSHIPS Held in Florida, this is the qualifier to make the world team coming up in Denmark. Youth Runner Photographer Steve will be on the course. High school runner Grace Ping shown here made the junior team.
PHOTO RUN
CALIFORNIA WINTER MEET AT ARCADIA Outdoor track kicks off in California with the Winter Games held at Arcadia High School.
SMOTHERMAN IMAGES
USATF JUNIOR OLYMPIC XC NATIONALS There was a gradual but brutal uphill start for about 400 meters with snow on the ground in Reno, Nevada.
KLOTZ IMAGES
IT’S BEEN AN EXCITING INDOOR SEASON THIS WINTER BUT BY MIDMARCH IT’S OVER AND THEN IT’S ALL OUTDOORS. WE’LL BE TRACKSIDE FOR THE BIG MIDDLE SCHOOL, YOUTH, AND HIGH SCHOOL MEETS. SEE YOU OUT THERE!
YOUTHRUNNER.COM | 19
North Idaho Cross Country The NIXC kids came home with some memories from a great showing at the USATF Junior Olympic XC Championships in Reno last December. Rowan Henry set the tone by dominating the 8-under boys race and becoming national champion while most of us were huddled in our tent staying warm. By the end of the meet the NIXC added 12 All-Americans, the 11-12 boys took the third place team award, 9-10 girls were fourth, and the 11-12 girls placed fifth. They had another seven runners in the top fifty of their race. What a day! We wondered if it was the altitude or a bowl of their favorite cereal that morning that led to all the success. After the meet we talked to Coach Erin Lydon and asked about team training and her coaching philosophy. Here are some excerpts, the full interview is posted at youthrunner.com.
What is your basic coaching philosophy? Each week, I give the team a motivational quote that guides our training for that week. If I had to pick one quote that sums up what I do as coach, it would be “The difference between wanting and achieving is discipline.” Our practices are long, often cold and dark and involve both physical and mental challenges for the athletes to overcome. The foundation for much of our team’s success is the relentless pursuit of improvement that permeates each practice. I focus on perfecting form, drills and mechanics. I expect a lot from my athletes; so they learn to expect even more from themselves. How do you keep them motivated? Every runner has a bad day. I am their toughest critic but I also remind them how much I love to watch them run no matter the outcome. After each race (good or bad) I ask the kids to focus on three things they did right and three things they could do better. These include race prep, nutrition, race strategy, hills, starts/finishes, or surges. As a team, we celebrate successes and support teammates through challenges. I also say, “Make the next race your best race.” That’s what’s so great about running, there is always another race. What’s a typical workout week for North Idaho at the beginning of the season? We practice 2x/week in June and July and then 3x/week in August. (They don’t run track.) Our weekly regimen includes a lot of time on hills and working on form and mechanics as we slowly build mileage. Summer training is all about getting stronger. Every workout includes time for core training and race strategy. I also lead very specific drills such as surging, running around trees,
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KLOTZ IMAGES
Erin Lydon race starts/finishes, falls, and how to manage race day fears. We have a specific way of running down hills. We also spend time in the pool working on breathing drills and cross-training. I am very conservative with mileage for the younger runners and vigilant about injury prevention. I have found that building a strong core and doing little summer speed work goes a long way in keeping my runners healthy for Fall. How did the workouts change after state and leading up to nationals? At this point in the season, we are training eight hours a week. We continue with our weekly hill, endurance and core work program but also add in one session on the high school track for speed training. Each runner has customized targets to hit whether it be their mile splits or 200m repeats. Every Monday, we do conditioning where the runners do a continuous circuit that includes mechanics, speed, endurance, and strength drills. I also dedicate practice time to visualization, race strategy, nutrition and analyzing the upcoming race course map for areas of strategic advantages. I devise a battle plan, so to speak, and the kids absorb and retain all the maneuvers to succeed.
Do you work with each individual on their goals? As a team and individually, we talk often about goals for the season and the steps needed to succeed. Before Nationals, I meet one-on-one with every runner and discuss specifics for the upcoming big race. Every runner on our team can visualize the race course, they know where to surge and where to hold, they know every hill and turn and each has a race strategy to achieve desired outcomes. I teach the kids to ‘control the controllable,’ and let the other stuff go (weather, competitors, race officials, course condition). We prep for every possible scenario so there are no surprises on race day. How do you encourage an athlete who has a disappointing race? First, I tell them it’s ok to feel mad/ sad. That’s normal. Sometimes you plan your race but don’t race your plan. It happens. Next, I ask them to articulate two or three things that didn’t go according to plan and to learn from that experience. Every mistake is an opportunity.
together for other functions? Yes. Our team really is one big family. We socialize together and see each other outside the race season. The kids all attend different schools as our team draws from a 30+ mile radius but we stay connected. We have pool parties and movie nights. We ski together and camp together. All athletes are different, but do you have one piece of advice for other young athletes? Yes. Don’t stop when you’re tired. Stop when you’re done. By that I mean figure out what sport you love, dedicate yourself to it, set big goals, be disciplined and remember that failing to prepare is preparing to fail. See yourself succeeding and then take every step possible to make that dream your reality even when it’s hard. Don’t quit on yourself. I always tell my runners to make themselves proud. Don’t run for me or for mom and dad. Run because you love to run. The full interview with Coach Erin is at www.youthrunner.com.
What about fun? Besides the meets and practices do you get YOUTHRUNNER.COM | 21
Dee Dee in the Kitchen We’ve known D’Asia Duncan because of her championship titles in the High Jump, Long Jump and the Triathlon. Recently we discovered that she also loves cooking healthy foods that benefit her performance on the track. She’s shared her recipes for Banana Muffins and a Banana & Peanut Butter Smoothie.
The benefits of muffins, smoothies, peanut butter & bananas: • Muffins offer the vitamins and carbohydrates for the energy needed on game day • Smoothies can be a quick and easy way to fill your body with essential nutrients • Peanut Butter is an excellent source of protein which is needed daily to ensure your cells, blood and bones are in good shape • Peanut Butter helps runners with muscle growth and helps speed muscle recovery • Bananas are known to improve a runner’s performance by increasing their energy • Bananas contain the key nutrients
that runner’s tend to sweat off during their races • Bananas have a high level of potassium which runners tend to have lack of due to their constant running and working out • Bananas have lots of magnesium in them which will help keep an athlete’s bones strong • Bananas also contain lots of vitamin B-6 which is plays a major role in an athlete’s energy, metabolism, muscle support and overall immune system Dee Dee says, “ Always remember to have adult supervision when touching the stove, oven, or any sharp objects!”
banana muffins • 1 package of Pillsbury Quick Bread & Muffin Mix (banana flavor) • 1 cup of milk • ½ cup of oil • 2 eggs 1. Preheat oven to 375° 2. Spray 6-12 muffin dark-coated pan with non-sticking cooking spray 3. Combine all of your ingredients and stroke approximately 75x using a fork 4. Pour batter ¾ full into each section 5. Bake 15-18 minutes 6. Cool for 2 minutes 22 | MAR/APR 2019
Banana & Peanut Butter Smoothie • 2 bananas cut into approximately 1” pieces • 1 1/2 cup of milk • 1/3 cup of peanut butter • 3 Ice Cubes • 1 teaspoon of cinnamon 1. Combine all ingredients into blender and mix for 1 minute 2. Pour into cup/glass of choice and garnish with a pinch of cinnamon powder
Universal Studios Hollywood Kicks off the Running Universal series with
the 5K Minion Run
Join bloggers from the Youth Runner Team on May 11th at Universal Hollywood and run with the mischievous Minions. Participants ages five and older (of all experience levels) will wind their way around Universal Studios Hollywood and through parts of Universal Studios’ historic backlot. Starting at Universal Studios Hollywood’s iconic front gates, participants will pass through some of the theme park’s immersive areas and attractions before winding their way along the historic backlot and into the magical world of movie-making as they head toward the finish line
at CityWalk’s 5 Towers outdoor concert stage. Highlights along the way include the notorious Psycho House, the eerie War of the Worlds set and the colorful Who-ville backdrop from Dr. Seuss’ How the Grinch Stole Christmas. Along the 3.1 mile course, participants will be entertained by some of their favorite Universal Studios Hollywood characters, including the Minions. All the details at: https://www.universalstudioshollywood.com/ YOUTHRUNNER.COM | 23
Marathon Kids Run the Chinatown Firecracker 10K It was a big day for sisters Wendy and Daisy Tecum as they finished 1st and 4th in the L.A. Firecracker 10K. The girls are part of the Marathon Kids after school program at their school, Gratts Elementary in Los Angeles, CA. Coach Lizbeth Tello, who leads the program raised funds to take students to the Chinatown Firecracker Run. Kids work at their own pace to run, or walk, four marathons – 104.8 miles!
was no place for either of them to run because their local parks had been taken over by gang activity. Running club has given them a safe place to get their energy out. You can read more about their story at youthrunner.com To date, Marathon Kids has transformed the lives of more than 2.5 million kids. Find out how to get your school involved at marathonkids.org
Before finding Marathon Kids, there
Daisy
24 | MAR/APR 2019
Wendy
way to
go
BETHANY MICHALAK
Kokopelli Racing Team, Colorado Springs, CO
Her favorite season is Cross Country but she really enjoys the 1500m and mile as well! Her biggest accomplishment has been winning the 11-12 girls 3k at the USATF Junior Olympics Cross Country Nationals in Reno, Nevada in December. She also won the title in 2016. Bethany has had a very successful season and her indoor track season is off to a great start as well! Running is her passion and she loves it more than anything else! “I have had a lot of fun running indoor track this year, this is the first year I have run several indoor meets. I ran a PR of 5:22 for the indoor mile at the Air Force High School Open where I had the chance to race against high schoolers, it was a great opportunity!” She is constantly working as hard as she can to continually improve! Bethany’s goals for outdoor track this summer is to break the 5-minute mark in the 1500! Besides running she enjoys swimming, hiking with my family, hanging out with friends and traveling to new places (Especially for races!!!) But running is my favorite thing to do :)
YOUTH RUNNER TOP DOG OF THE MONTH TOP DOG OF THE MONTH
Brooke Wilson, 14 Colorado Panthers Brooke won the 13-14 girl’s race at the USATF XC Nationals and led her team, the Colorado Panthers to their 4th team title.
NATIONAL CHAMPION
ALL-AMERICAN
Jason Para,13 Long Beach, CA
Jason is an All-American in both track and cross country. He won the 11-12 Boys 3000m at USATF JO track championships in 2018 and was 17th at XC nationals. Way to Go Jason!
Maximo Zavaleta, 10 Pacific Coast Shockwaves Maximo won the 10-11 Boys 3k in Reno at the USATF Junior Olympic XC Champs. Great Run!
ARE YOU A yr-kid? Let us know what makes you a Youth Runner. Submit an Athlete at: youthrunner. com/events/ athlete/submit
READ MORE ABOUT THESE ATHLETES AT YOUTHRUNNER.COM YOUTHRUNNER.COM | 25
ASK A
COACH
SMOTHERMAN IMAGES Coach Bob Williams
GOAL SETTING FOR SPRING TRACK To give yourself the BEST possible expectations for your spring track season, I’d suggest being a little conservative in your estimation of what you think you can run. Here’s some guidelines. If you ran 5:45 for 1,500m last track season, maybe a 15 second improvement might be doable. But the first goal would be to break 5:45. 26 | MAR/APR 2019
Try to remember that as you physically grow, your bones are first to lengthen and then the tendons and muscles have to catch up. Sometimes a big growth spurt will happen and it’s not uncommon to grow several inches in six months. Then, it will take another six months for the rest of your body to catch up. Set goals for all distances. It is important for every runner to be as fast as they can to have the best finishing
speed and improve your capability to manage faster mid-race paces. Staying Injury Free. Consistency is the hallmark for all good runners. They rarely get sick, have few days “down” due to tight or really sore muscles, or need to take a week or two off with an injury. So, the real question is: How much “self care” are you ready to do to stay healthy?
Off season training Getting ready for the 2019 Outdoor Track Season As you’re getting started for your Track and Field Season should you be thinking “mileage” or minutes? Most coaches are now using minutes for training runs as the body really only knows how long you have run. I recommend that you always have a longer day and a shorter day to ensure full recovery. If the longest run you have done in the past 7-days is 20 minutes, then try this 5-day running plan for 2-weeks:
week 1
week 2
Mon Tues Wed Thurs Fri Sat Sun
Mon Tues Wed Thurs Fri Sat Sun
IN MINUTES
20 10-15 20-25 15 0 25-30 0
Each run is pretty comfy and you should keep your breathing challenge to about a 3-4 on a 10 point scale. A “10” breathing challenge is like the last 400 of a mile race. It’s really cold out right now in most parts of the country so be smart with your clothing. When your air temperatures are under 45 degrees, wear gloves, hat, long sleeves, wind breaker and running pants. You can always shed the gloves and hat and put them back on when you start to get cold or if you’re running into the wind on your way home.
IN MINUTES
25-30 20 25-30 15 0 35-40 0
If you can do a longer run of at least 45-50 minutes at least 1x a week, consider adding one or two of the following with 1 full recovery day between: • 1 “Tempos” run, running your RPE up to a #5-6-7 over a 20 minute period. • 1 Hilly run for 30 minutes + 4-6 x 200@ from 5k down to a 1500m rhythm. • 1 Longer run • 1 Session of new interval training (check out www.newin tervaltraining.com) with 3 sets of 3x200@5k pace with a roll on of 35-30 seconds.
YOUTHRUNNER.COM | 27
ELITE MIDDLE
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COMING UP! Here’s just a few of the track meets and runs you’ll want to add to your calendar.
AAU JUNE 27-30-WEST COAST CHAMPIONSHIP | RENO, NV JUNE 28-JULY 1-WEST COAST PRIMARY NATIONALS | RENO, NV JULY 5-6-PRIMARY NATIONALS | ORLANDO, FL JULY 5-7-WEST COAST UNITY GAMES |LAS VEGAS, NV JULY 7-13-CLUB CHAMPIONSHIP | ORLANDO, FL JULY 26-AUG 3-AAU JUNIOR OLYMPIC GAMES | GREENSBORO, NC
USATF JULY 25-30-USATF NATIONAL YOUTH CHAMPS | DURHAM, NC JULY 22-28-USATF JUNIOR OLYMPICS | SACRAMENTO, CA
INVITATIONALS MAY 4-METRO LEAGUE CHAMPIONSHIP | LIBURN, GA MAY 4- NORTH GEORGIA YOUTH CHAMPIONSHIP | MT. AIRY, GA MAY 4-UAGTCA MEET#1 | PHILADELPHIA, PA MAY 4-WINGS OF OMAHA INVITATIONAL | OMAHA, NE MAY 5- NJ YOUTH TRACK INVITATIONAL | EDISON, NJ MAY 11-YOUNG ACHIEVERS RELAY GAMES | PONTE VEDRA, FL MAY 11-BLOOMFIELD YOUTH INVITATIONAL | BLOOMFIELD, CT MAY 11-FLYRA MIDDLE SCHOOL STATE | BRADENTON, FL MAY 11-YOUTH VALLEY CHAMPIONSHIP, CLOVIS, CA MAY 11-LINCOLN YOUTH TC | NEBRASKA WESLEYAN MAY 11-CHAMPIONSHIP | CLOVIS, CA MAY 18-KTCCA ELEMENTARY STATE CHAMPS | GOSHEN, KY MAY 19--3M INVITATIONAL | OAKLAND, CA MAY 24-26- BAYTAF CLASSIC | TAMPA, FL MAY 25-MIDDLE TENNESEE INVITATIONAL | NOLENSVILLE, TN MAY 25-KTCCA MIDDLE SCHOOL STATE | LOUISVILLE, KY MAY 25-GREENVILLE JETS INVITATIONAL | SIMPSONVILLE, SC MAY 25-VO2MAX INVITATIONAL | BRONX, NY MAY 25-26-NORTHWEST FLYERS | KLEIN, TX MAY 25-26-LA JETS INVITATIONAL | NORWALK, CA MAY 25-26-ATLANTA GEORGIA RELAYS | ATLANTA, GA
FOR THE DETAILS AND REGISTRATION LINKS GO TO YOUTHRUNNER.COM YOUTHRUNNER.COM | 29
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