Youth Runner Magazine March-April 2018

Spring Track is Here MARCH-APRIL 2018 $4.95

Zechariah Cartledge Running for Good

Nutrition Tips for the Busy Runner

Indoor Track & Field Recap

Tobias Wolfson

Top Sophomore Miler in the Country GET THE LATEST @ YOUTHRUNNER.COM

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

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CELEBRATING 22 YEARS years of inspiring athletes

KLOTZ IMAGES

KENNY KLOTZ This was taken at the 2005 Foot Locker XC Championships in San Diego, CA. Just one week earlier Kenny won the Nike Cross Nationals in Portland, Oregon. To the right of Kenny in this photo is Jack Bolas who was 2nd in the Portland NTN race.. The conditions at NTN that year included up to two feet of mud to run through and over two feet of water in some places as it had been pouring down rain that week. Without much time to recover from the brutal conditions at Nike Kenny still came in 4th and Jack was 6th at Foot Locker Championships. This was an incredible field of competitors including Danny and Diego Mercado, Evan Jager who went on to become an Olympian in the steeplechase, and AJ Acosta who won the race.

Kenny was also a 3x competitor at the Nike BorderClash winning twice, won the Oregon 4A State XC title as a junior and senior and was 17th as a sophomore. In track he won the 1500m and the 3000m in his senior year.

He lead the nation in the 3000m (8:18.35), 2nd in the 1500m (3:49.99) and 10th in the 1600m (4:11.02) Kenny ran at the University of Oregon and is now a coach at the Amazon Youth Club in Eugene.

L-R #74 Ryan Craven 3rd place, #89 Kenny Klotz 4th, #63 Jack Bolas 6th YOUTHRUNNER.COM | 1

YR MOMENTS it got crazy in the exchange zone At least one runner went down during the hand-off in the Distance Medley Relay at the Winter Championships at Arcadia HS in Southern California.

SMOTHERMAN IMAGES

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YR contents: MARCH-APRIL 2018

READY.SET.GO

Vol. 23 Issue 1

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Tobias Wolfson Watch Out for this High School Miler

FEATURE

RACHELLE CLINTON

CHECK IT OUT

Zechariah Cartledge

TRAINING

16-17 Instagram FAN SHOTS

12 is “Running for Good”

18-19 MEET HIGHLIGHTS Keeping Up with the 20 YR Bloggers, Editors, & Featured Athletes and Bryce go to 22 Lily New Balance Nationals

27 Submit an Athlete

MORE

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YR MOMENTS

6

letter from the editor

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yr bloggers

24-26

Your Nutrition is Part of Training

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poster

29 coming up YOUTHRUNNER.COM | 5

yr

editor

VOL. 23 ISSUE 1 | MARCH/APRIL 2018 Publisher/Editor Dan Kesterson Editor at Large Ian Kesterson Contributing Writers, Bloggers & Reporters Isabella Vu, Olivia George, Pat Tyson, Bob Williams, Matt Walsh, Faith Martinez, Mick Grant, Cregg Wienmann, Taitum Schaap, Emillie Nelson, Wilfredo Benitez.

SMOTHERMAN IMAGES Ian Kesterson, Youth Runner Editor at Large

LETTER FROM THE

EDITOR

I’ve been thinking lately.

Maybe it’s all the rainwater from the long Pacific Northwest winter that has seeped into my brain, stewed around for a month or two, and brewed up some cool ideas. Winter has that ability to slow us down and get us thinking, and more importantly, dreaming. With a little down time we can think, scheme, dream, plan, wonder, and log some mental mileage deep in our noggins. This winter we have set some goals (Best YR Summer Camp EVER!!!), added another element to the training plan with Will Benitez, our new expert nutritionist, and dreamed some dreams (what if I linked these two long trails runs together for a super long day?) But mostly, I was thinking about being awesome.

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You see, a lot of the world likes to focus on results: winning times, top scores, height jumped, and who won.

We do that too. It’s great to know who won, follow the new fastest times, and get inspired by amazing athletic performances. But there is more out there than fast times, and we see it everyday with all of our Youth Runners around the world.

Take our inspiring friend, Zechariah Cartledge. This Florida nine year old is raising money for the 911 Foundation and flying up to New York City in September to run in the Tunnels to Towers 5k (read more about him in our feature article). Helping others is awesome.

Read more about other awesome Youth Runners in this issue that are having fun, enjoying life, trying hard, and truly showing the world how to be awesome.

Have an awesome track season. Can’t wait for all the fun.

- Ian

Welcome to our newest Blogger and Interviewer Olivia George from Staten Island, N.Y.

Art Director Sean Kesterson Contributing Designer Scott and Jacqui Scoggin CONTRIBUTING Photographers Klotz Images, Rachelle Clinton, Blake Mourer, Kyle Peters, Sam Gehrke, Smotherman Images, PSImages, Eric Ward, Photo Run, Dingo Images, Instagrammers, Fans Website-Digital-Video Sean Kesterson

THANKS TO: Indoor Tracks, Dr. Seuss, Foam Rollers, and all of our friends at Blue Goose Productions.

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 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.

YOUTH RUNNER

BLOGGERS Olivia’s Favorites

App

rachelle clinton Olivia George age 14 Staten Island, NY

OLIVIA GEORGE:

YR BLOGGER & DISTANCE RUNNER Hi, this is Olivia. I am 14 years old and currently attend Saint John Villa Academy in New York, but unfortunately the school is closing, so next year I will be going to Saint Joseph by the Sea. I run for my school, and between seasons I ran for The Camp. I like to do the longer running events, such as the 1500m, 1600m, and 3000m. I have been running since third grade. This sport means so much to me, and I have met so many of my best friends through it.

It was fun interviewing some of the top athletes at the Hershey Youth Indoor. My favorite runner that I interviewed this week is Clara James-Heer. She is soft spoken, but completely dominates while running. Her time in the 11-12 girls 3000m during the Indoor Championships was 10:05:55 and in the 1500m it was 4:46:12! Absolutely amazing!

I also enjoy watching Sahar Victoria run. She amazes me all the time, and sets her mind to achieve the times that she wants to run!

Best running experiences for me are probably all the fun track meets I have had with my friends over the years that I have run track.

Ocean Breeze Athletic Complex is my favorite indoor track to run at, and Saint Joseph by the Sea is my favorite outdoor track.

Some of my favorite cross country courses include the varsity course at Clove Lakes Park, and the freshman course at Van Cortlandt Park. I also liked running at the states meet in Wappinger Falls.

In my free time I love hanging out with my friends, going to the movies, going out to eat and just hanging out! In the summer I love going to the beach all the time and in the winter I love staying in with my family. My favorite running shoes are Saucony Guide 10 and my favorite street shoes are Ugg boots. When I go out to eat, my favorite restaurant food is pizza. I love reading the books in the Nancy Drew series by Carolyn Keene. My favorite app is Snapchat and my favorite music is probably pop music, my favorite song being “Perfect” by Ed Sheeran.

My favorite color is blue. I’ll be at outdoor meets interviewing runners this spring so watch for me.

- Olivia

XC Course

Shoes

Interview

Music

Tag photos #youthrunner

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RACHELLE CLINTON

TOBIAS WOLFSON

Earlier in the indoor season Tobias had the fastest sophomore mile time in the country, also plays soccer and lacrosse, and tells other runners to remember that the reason you are running is to have fun.

Q: Take us through the highlights of your cross country season and your indoor season.

A: My cross country season was pretty good. I had some goals that I did not meet, but overall I was pleased with it. Some highlights were winning the Somers Big Red Invitational, winning the NYSAIS championship, placing 5th at the USATF Junior Olympic National Cross Country Championships, and being named 1st-team all-state for New York Class C. My indoor season was great and I am very happy with it.

Some accomplishments include, winning the Eastern States Championship One Mile, setting the Millrose Games Private Schools 4x400m record, and most recently placing 5th in the New Balance Nationals Emerging Elite One Mile in a personal best time of 4:20.04 which currently ranks number two among sophomores in the United States.

placing 9th in the 1600m at the New York State Championships. In the Ivy League Championship, it was a great confidence booster to win all three events and I think it really helped my team place well in the meet. And I learned a lot from the 1600m at the New York State Championships, because in the first lap, I was spiked and lost a shoe. I continued on with one shoe, and I am proud of my performance, given the obstacles I had to overcome. It taught me that a loss can also be a win.

Q: What did you learn from that experience?

Q: Were you surprised that you had the fastest sophomore time of the year or was that a goal?

A: I will most likely take a little time off, still running but not doing hard practices or training. Then, during spring break, my team has a trip to Orlando where we will be starting our real outdoor season training.

This outdoor season, my main goal is getting as close to 4:15 in the mile as possible, and I really want to win an Ivy Prep League Team Championship.

Also, in the summer season my goal is to be an All-American in the 1500m at the USATF Junior Olympic Meet.

A: Well, after New Balance Nationals I now have the second fastest sophomore time, but yes I was a little surprised. However, I know that I trained very hard to get where I am.

Q: What about your best races?

Q: Have you had a race where you didn’t do so well?

A: The most meaningful races for me, personally, were winning the 1600m, 1000m, and 3200m in the Ivy Prep League Indoor Championship and

A: Yes. In December, at the Coaches Hall of Fame meet at the Armory, I raced in the Invitational Mile and I ran 4:30, which was disappointing.

A: I learned from that experience that I am not going to run a new personal record every race and never to let it affect my confidence or get too down on myself about one race.

Q: With indoor track over (after this weekend) how will your training change, and what are you goals for the outdoor track season?

Q: Best advice a coach has given you?

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A: That’s hard. I have gotten a lot of good advice, but if I had to pick one piece of advice, it would be to trust myself when I race and not worry about the other competitors.

making you think more about what to do within the race. Something about Indoor which I do not love too much is how stuffy the air is inside and how it can be hard to breathe.

Q: Can you point to one thing that drives you every day to get up, train and compete?

Q: Now the standard YR questions, how old were you when you got into running?

A: Honestly, I am a very competitive person, so I guess being able to compete and the prospect of winning drives me daily.

A: I was 15 when I first started to compete in competitive running.

Q: Did you belong to a youth club?

Q: For athletes that don’t run indoors, can you describe the difference of running twice the laps and how the racing strategy differs?

A: In the beginning I just ran for Riverdale Country School, but now I also run with MHC Track Club.

A: Racing Indoors is different in the sense that, to me, it seems much more tactical. Being able to see the clock twice as much enables you to know how you are doing within a race, thus

A: So many, but mainly soccer and lacrosse.

Q: What other sports do you do or have you participated in?

PROVIDED BY FAMILY

TOBIAS’s pr’s 1mile Age 16: 4:20.04 Age 15: 4:31.04

1500m

Age 16: 4:02.44 Age 15: 4:10.32

favorites: Color- Green

School Subject- Chemistry Winter Olympics EventBobsled

NBA Player- Kyrie Irving

Role Models- My parents Snack- Ice Cream Phone app- HQ

Thing to do besides runningPlay soccer 10 | MARCH/APRIL 2018

1600m Age 16: 4:20.38 Age 15: 4:28.90

Q: Describe yourself in three words.

A: Driven, Enthusiastic, Passionate Q: What is your advice for other runners?

A: Have fun. Whether it is a race or in training, running can sometimes be very painful and nerve wracking, but you always have to remember that the reason you are running is to have fun.

RACHELLE CLINTON

TOBIAS’s accomplishments • 4-Time USATF All-American (Cross-Country, Indoor, Outdoor) • 5th in Emerging Elite Mile at New Balance Nationals Indoor 2018

• Number Two ranked Sophomore in the United states for the One Mile for Indoor Track 2018 season • 1st-team all-state for New York Class C (Cross Country 2017) • USATF New York boys 15-16 cross country runner of the year (2017-2018 season)

• Winner of One Mile at the 2018 Eastern State Championships

• Winner of Millrose Games 4x400m private school race and new meet record holder (In door 2018)

• USATF New York 15-16 boys record holder in the 1500m (Indoor and Outdoor) and 5k (Cross Country)

• Winner of 2017 Somers Invitational D3 5k Race

• Number One ranked Sophomore in the United States for 1500m for Indoor Track 2018 season

• NYSAIS champion in 1600m (Indoor 2018) • NYSAIS champion in 5k (Cross Country 2017) YOUTHRUNNER.COM | 11

ZECHARIAH CARTLEDGE

Inspiring all of us to run for good!

We recently discovered Zechariah, an amazing nine year old who had an idea to raise money for the Tunnels to Towers Foundation in New York.

When we interviewed him he had already raised over $5,000. In September he’ll be going to New York and will be running the Tunnels to Towers 5k. Zechariah likes the color lime green, Star Wars, his favorite thing about school is science, and he describes himself as energetic.

Tell us how you got started running and your first race.

I started running in first grade after I got a flier talking about cross country. I brought it home to my mom and dad and I decided to try it out to see how it goes and I liked it, so I kept doing it. My first race was a half-mile cross country race later in the year.

What made you decide to jump up to a 5k?

I was doing so many cross country races and I liked it, especially after they increased my distance to one-mile races in the second grade. When I would finish my one-mile races, I wanted to keep running, so I asked my parents if I could try a longer race.

Do you train during the week or just go out and run events on the weekends?

I do both. I usually train during the week with my mom and dad and then do races every two or three weeks.

Best times so far?

My best 5k time is 23:03. My best half amarathon time is 2:00:56.

I hear you’re also running half marathons, what is that like?

Running a half-marathon can be very tiring, but running them makes me have more confidence with my other races.

The thing I loved about my last half-marathon was the scenery. In the race, there were a lot of bridges I ran past. I also got to run on the Daytona Speedway which was really cool.

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How does it feel to be running in races with mostly adults?

I think running with adults gives me a better boost. I try to stay up with them when I run, and I feel like running with adults help me get a better time.

What was your best race ever? What was great about it?

The best race ever for me was the Tunnel to Towers 5k in Clearwater. It wasn’t my best time for a 5k, but I was able to be the guest of honor for that race and got to read a report I wrote about the Tunnel to Towers Foundation as part of their opening ceremony.

I also got to meet lots of firefighters and even got to go up on a fire truck ladder that weekend.

After you got the race number at that Tunnels to Towers event with the person’s name from 911, what made you go home and find out more about that person?

When I got the name badge, I just really wanted to learn more about him and what he was a part of so that I knew why I was running for him. I ended up getting to learn a lot about Walwyn Stuart who was a police officer who died on 9/11 while saving others.

men and women by building smart homes for them so that they can get around and not have to need as much help because of their injury.

What are your dreams or expectations for your trip to New York?

I don’t think I will get nervous because I’ve done lots of 5k’s and I don’t usually get nervous for those.

What advice do you have for others who want to get behind a cause and raise money?

I really want to meet New York firefighters and police officers, and maybe even get a chance to meet the family of Stephen Siller. I am excited to be able to run with them in the race. I am also excited about seeing the 9/11 memorial and finding the names of the people I am running for in the race that weekend.

First, I would tell them to definitely support a good cause. Every dollar counts, so it doesn’t matter how much you raise. Just do the best you can.

They also want to make sure to learn about the cause first so they know why they are raising money.

Do you have some goals or ideas for yourself after the big day in New York?

I hope that over the years, I can keep getting better times. I want to keep improving. In order to do that, I need to keep trying my hardest and keep practicing. I also need to keep myself hydrated and drink more water. My goal is to be able to do a full Marathon by the time I am 15 or so. I hope to start doing more 10k’s and try to improve my 5k time to the 22-minute range or under.

I hope to be able to get the best 5k time I have ever gotten. I also hope to be able to enjoy our time before coming home to Florida. Maybe go with my family to see a show or two on Broadway.

Think you’ll be nervous?

How about your running goals?

You wrote a four page paper, what inspired you and what was the moment when you decided to raise money?

I decided to write a report because it helped me better understand why I was running in the Tunnel to Towers races, and I wanted to let others know who I was running for. I decided to start raising money because I wanted to race in the New York Tunnel to Towers 5k which runs the same path that Stephen Siller ran when he went to the Twin Towers on 9/11. He ending up dying on 9/11 as a hero.

What does the foundation do with the money?

The Tunnel to Towers foundation gives it back to people who were hurt or injured while on-duty. They help firefighters, police officers and military YOUTHRUNNER.COM | 13

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the group shot fresh air and new friends a visit to timberline lodge during the 2017 youth runner middle school camp

sam gehrke 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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MEET HIGHLIGHTS TEDDY TWILIGHT AT ROOSEVELT HS The twilight meet included an icy cold steeplechase and a lap for super heroes. Spiderman hi-fives the meet director.

KLOTZ IMAGES

WINTER CHAMPIONS AT ARCADIA HS A series of all-comers meets in Southern California ended with the Winter Championships held at Arcadia HS. 18 | MARCH/APRIL 2018

SMOTHERMAN IMAGES

AAU INDOOR NATIONALS Athletes traveled to Landover, MD for the AAU Championship meet.

adrian hood event photography

HERSHEY YOUTH INDOOR NATIONALS Athletes that qualify from the USATF Indoor meets went to the Ocean Breeze Complex in Staten Island, New York for their national championships.

rachelle clinton

NEW BALANCE INDOOR NATIONALS The best high school athletes that compete indoors get invited to New Balance.

photo run

THE MILLROSE GAMES This is an elite track meet at the New Balance Center in New York but it also includes some high school and a race for the “Fastest Kid in NY.”

Indoor Track & Field ends with three big championship meets. The New Balance Indoor Nationals is a high school championship, the AAU Youth Indoor Nationals and the Hershey Youth Indoor Nationals.

photo run YOUTHRUNNER.COM | 19

KEEPING UP WITH

YR ATHLETES, BLOGGERS, & EDITORS We caught up with some of the athletes that have been featured in past issues of Youth Runner Magazine.

KEEGAN SMITH Featured Athlete July-August 2017

We met Keegan last year after he ran 18:19 in the L.E.A.P 5k in Knoxville. So far this year he shattered the AAU indoor national record in the 3000m where he ran a 9:44:38. With tired legs he also got the Gold medal in the 1500m with the time of 4:44:76 (another AAU national indoor meet record) He got the silver medal in the 800m with the time of 2:24:36.

Let’s see what happens in outdoor track. Keep it up Keegan!

KAYLA COLLINS

Featured Athlete March-April 2015

AAU Kayla is now 14 years old and looking forward to high school this fall. She has some great stories to tell others about her track journey since she has been at it since she was 9. Although she was a very successful multi-athlete, in high school she will be focusing on the high jump and won the event at the 2018 AAU Indoor Nationals. Kayla works several hours per day on sprint training, strength training, and plyometrics. She is on the trajectory to be a top high jumper nationally and is also considering the 400m and the 400m hurdles.

Way to Go Kayla!

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SMOTHERMAN IMAGES

JORDAN KINCHERLOW Featured Athlete Nov-Dec 2016

Jordan aka “Turbo” has switched to a new track team this season called Track Diamond Track Team.

He is now at the top of the 9-10 age group (he will be turning 10 this month). His best time last season in the 1500m was 5:14. He has already dropped to 5:06 this year and has a goal of running under 5 minutes. His best time last season for the 800m was 2:38 and he has already run 2:31 and is hoping to get under 2:30 this season.

NEELY SPENCE GRACEY On the Cover May-June 2013

Neely was a superstar in high school and her passion was Cross Country. She finished 13th at the Cross Country World Championships in 2013 where she was the top American woman. In 2016, Neely decided to try a new challenge. She ran the Boston Marathon, and the NYC Marathon, and found that a lot of the same things she loved about Cross Country were part of the Marathon too! Neely is now an Adidas sponsored athlete living in Boulder, CO with her husband Dillon, and their dog Strider. Her racing has taken a standstill since she is expecting a little boy in August.

tracy koch

DUSTIN HORTER Featured Athlete Nov-Dec 2015

Dustin attends Lakota East HS and as a sophomore was the #1 cross country runner in Ohio. Then he became the Ohio Gatorade XC Athlete of the Year twice. Senior year he took 6th at the Nike Cross Nationals. He ran an Indoor PR of 4:08.24 at the Kentucky HS Invitational.

Keep a watch out for Dustin during spring track. He will be attending Indiana University. Good Luck Dustin!

PHOTO RUN

VASHTI CUNNINGHAM Featured Athlete May-June 2016

High Jumper Vashti attended Bishop Gorman High School and gained attention as a 17-year old high school athlete going against the best at the World Indoor Championships and winning. She is the youngest women to win a medal in the high jump at the World Indoors and the youngest athlete to qualify for the Olympics since 1980. Vashti went pro and is sponsored

by Nike. At the World Indoor Championships this year in Great Britain Vashti took home a silver medal by clearing a height of 1.93 meters.

KLOTZ IMAGES YOUTHRUNNER.COM | 21

Lily Mourer and Bryce Reeburgh went to New Balance The NB Indoor Nationals is mainly a high school meet but they added a Junior High Mile. Lily and Bryce shared their experience with us.

How did you qualify or get selected for the JH Mile?

Lilly: I qualified for the junior high mile at the Colorado School of Mines indoor meet in Golden, Colorado with a time of 5:38. I was excited because I met my goal for that meet! And made it to NBNI with 7 seconds to spare.

Bryce: At the Colorado state indoor meet at the Air Force Academy I took third and made my fastest PR yet with a time of 5:19. My coach sent in the information and I was only hoping that they would take the altitude difference in my time (the qualifying time was 5:15).

They took a 15 second buffer time because of the altitude and I was seeded with a time of 5:04. I was accepted into the race the next night, right after an extremely hard indoor training session at School of Mines.

Was this your first time competing in a national meet?

Lilly: No, My first time competing in a national meet was at the USATF Junior Olympic outdoor track nationals in Kansas. I tried to go to nationals for cross country before Kansas but I was too slow to qualify. I only qualified for regionals in cross country because regionals were in Colorado and they let everyone go! I’ve grown a lot as a runner since I started a year and a half ago. I have only been in 2 now 3 national meets outdoor track in Kansas in the 3000 m, cross country in Florida, and NBIN. In Florida I got 37 place with a time of 14:54 4k XC and that was in December, 2017 I am proud of how far I have come.

Bryce: No, I have actually competed in two national cross country championship events with USATF. First, in 2016 in Hoover, Alabama, and the second time was in 2017 in Tallahassee, Florida. Both required me to be in the top 25 at the regional meet, which was held first in Colorado Springs, and then in El Paso, Texas. Both of those qualifying races had required me to take a position in the top 25 at the state meets which were held first in Colorado Springs, and then in Parker.

How were your nerves on race day? What were you thinking about when you stepped up to the line?

Lilly: My nerves at the race were terrible! I felt sick and nervous. My legs felt heavy and I was halfway asleep (we had to arrive at the track at 5:30 am Denver time—also daylight savings started that morning so it felt like 4:30 am). But when I started running that all changed and I felt great! When I stepped on the start line I started 22 | MARCH/APRIL 2018

blake mourer

thinking about my fitness and what my coach, Andrew Simmons, and dad, Blake Mourer, told me: to “trust your fitness” and “no gaps.” Then my mind turned to how far I’d come in a year and a half. Overall a terrifying and amazing experience!

Bryce: I wasn’t actually too nervous about my race on race day. Most of my nerves came during the weeks building up to the race. From the two week mark onward, I was constantly stressing about what I was eating, how I was performing at practice, what my times needed to be, and other pre-race measures. I was still kind of nervous leading up to the race, but when they handed me my sticker with my hip number on it, it calmed me down a bit and my nerves almost went away. I think that it was because at the School of Mines in Golden, where I live, they do the exact same thing before their indoor meets and it calmed me down to the point where when I stepped up to the line, I thought of it just like a regular meet at CSM and the only thing that I was thinking was to just go up there and do it.

Did your race go as planned? Was there anything you could have done better?

Lilly: I think it did, I’m proud of my race but still would change some things like: I should have kicked a little sooner with two laps to go because I feel my strongest aspect in running is my kick and if I would have kicked a little sooner it would of charged my result and if I kept up with the girl who broke away and ended up winning my heat.

Bryce: I thought that my race went way better than I would have ever hoped it could and I honestly didn’t think that there were very many things I could have done to improve except for run faster. One thing I could improve upon, however, was the fact that during the 3rd or 4th lap, I got so boxed in that I actually had to slow down in order to pass the person in front of me. I think that just being more aware and looking for advantages that had to do with my position on the track.

How did you prepare yourself for this day?

Bryce: I prepared for race day by doing all of the normal things that you would

think to do the week leading up to a race. Eating healthy, tapering back on practice intensity, and lots of spaghetti the night before! I think most of my preparations came mentally. I would stand at the start line on our little gravel track where we practice, and envision being at the armory lining up for the biggest race of my life right before we would start a set at practice. I did this so much that by the time race day had come, and we were actually lining up, it felt like I had already been there and stood on that line ready to go.

Describe the overall experience?

Lilly: The overall experience was absolutely amazing, the Armory had an amazing vibe and everyone seemed so happy. The backpacks New Balance provided all the qualifiers were very cool, and New York was so fun to race in! New Balance Indoor Nationals is the best race I’ve ever been to. I loved it so much and hope to be seeing that track next year.

Bryce: Overall, the experience for me was something I’ll never forget. It was just so cool to be in such a big city and

such an amazing place knowing that the only reason you are there is because of the biggest race of your entire life.

Especially since I was there with my coach and teammate who I have practiced with almost every day for the past year and a half. It also just made me feel like I had worked hard to be there, especially since it was one of the biggest races in the country and there is still talk of it. It was just something that I felt I belonged at and had worked to get there.

How has this race inspired you for the outdoor season?

Bryce: This outdoor track season I plan to go to the USATF Outdoor National Championships in North Carolina. The instant this race ended, I already had the next big race on my mind. I aspire to break the 5-minute barrier on the outdoor track, and train as hard as I can to make this possible and to compete in any track meet I can until then. Even the really basic and small school track meets where nobody goes below six minutes.

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ASK A

COACH

ATHLETES NEED NUTRITION “FUEL THE TANK” Nutritionist Wilfredo Benitez answers a parent’s question and gives us Some “Basics” about Nutrition for Young Athletes.

Q: FROM A PARENT My son is a 13 year old 8th grader who is running about 20 miles/week. My question is what nutrition advice would you give a young aspiring runner? What should he and should he not eat and is there a calorie intake that he should be focused on? He weighs approximately 85 pounds.

The first advice that I would offer your son is to fuel the tank with as much unprocessed “clean” food as possible. It is a common belief of athletes, but especially runners, that the body just needs calories and that as long as it is getting enough calories or energy, it will run just fine. This is very far from the reality. The body needs fuel, yes, but for the body to perform at its best, it needs the best fuel. He may not love all the veggies, the whole grain bread that you swapped the white bread with, or even the nuts and seeds, but he sure will love how is body performs when he’s eating these foods!

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Wilfredo Benitez

The second bit of advice is to take hydration and liquids seriously. Often, coffee and soda consumption increases in high school, but water intake may not increase. The caffeine in coffee and soda will cause an increase in urination which leads to an increased elimination of nutrients. The combination of more caffeine and not enough water can also mean that the body is constantly trying to train and perform in a dehydrated state which is going to hinder performance and potentially lead to stints of muscle cramping and increased necessary recovery time.

As far as the calorie intake it is important that your son not skip meals, snack on nutrient-dense foods when hungry, refuel with a healthy snack after workouts, runs, and practices, and drink at least 50oz of water daily, more in the warmer months.

nutrition

basics

Nutrition is important for every single person no matter where they live and what they do, but nutrition is especially important for our young athletes.

considerations include adequate intake of magnesium, folate, Vitamin C, and protein, although low-protein intake is rare.

Proper development through childhood and adolescence is dependent on proper nutrition. If a child or adolescent is not getting adequate nutrition, consequences that can result include impaired growth and development, fatigue, a depressed immune system, sub-par physical performances, and more.

Lastly, there are many young runners who are not just running. They are often dabbling in other activities such as dancing, soccer, theater, etc. Even if the other activity is not a sport, the amount of rest time is reduced and that means these athletes’ bodies need extra nourishment and fuel to compensate.

A key strategy for optimizing nutrition for child and adolescent athletes is to ensure that energy intake is appropriate to energy output. That is, if physical activity is high, then adequate calories need to be consumed to supply the body with enough energy to meet the demands. Not eating enough on very limited occasions may happen and will likely not arise in any health concerns, however not eating enough on a regular basis and thus entering a caloric deficit, can certainly lead to unnecessary health issues and impaired athletic performance. But because nutrition is so much more than just calories, it’s not only important to eat enough food, youth athletes need to make sure that the right foods and nutrients are being consumed.

Even when intake of these and other nutrients seems appropriate, sometimes reality or blood test results can show another picture. Nutrient levels such as iron or calcium may be low, illness or injury may be frequent, energy levels may become abnormal, and other issues may exist. In these cases, it is wise to consider working with a nutritionist in addition to a physician to make sure that nutritional intake and absorption is optimized.

5 NUTRITION TIPS FOR IMPROVED RUNNING 1. Start your morning with a full glass of water.

2. Always eat breakfast, even if it’s something light.

3. Have at least 1 serving of fruit every morning and 1 serving of vegetables at dinner.

4. Always have a healthy and light post-workout snack handy.

5. Eat colorful whole foods as often as possible.

While every nutrient plays an important role in the body, some particular vitamins and minerals that youth athletes should ensure they are getting in adequate amounts include calcium, Vitamin D, iron, and fiber. Given that the early teen years are critical for bone mass formation, getting enough calcium and Vitamin D is important; getting enough Vitamin D may require supplementation. Iron has many roles, including carrying oxygen in the blood and aiding in muscle function, and is especially important for runners. In addition to the health benefits that fiber directly offers the body, maintaining adequate fiber intake (between 25-30mg per day for children and female teens and 35mg per day for male teens) from whole foods can help an athlete boost their nutrition as most fiber-rich foods are rich in many other nutrients. Other nutritional YOUTHRUNNER.COM | 25

ASK A

COACH

A Smoothie Recipe That is Sure to Keep You Fueled 2/3 cup of water 1 cup of green leafy vegetables 1 small carrot 1/2 apple 1/2 banana 1/3 cup rolled oats 1/3 cup frozen peas 1 tbsp ground flax seeds or chia seeds 2-3 dashes of cinnamon

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submit an

athlete

jordynn west AGE 11, CHICAGO, IL

Jordynn runs the 800m, 1500m, 3000m, and cross country. She wrapped up the indoor season with a gold in the 1500m (5:07.50) & the 3000m (10:59.85) at AAU Indoor Nationals which were meet records.

At Hershey Youth Championships she was 3rd in the 3000m and ran a personal best of 10:57.94

rachelle clinton

Last summer Jordynn was 2nd in the 1500m at the USATF Youth Championships and 1st in the 800m & 1500m at the AAU Club Championships in Orlando.

Her work ethic earned her a 2018 AAU Central District Silver Star Award. In her first ever cross country meet she placed first in the 3000m with a time of 12:46.81 last November.

At school she and her fellow science club team members took home a 3rd place district wide trophy in a “You be the Chemist” competition, in which school teams had to conduct an experiment involving chemistry and demonstrate to judges and peer observers. She loves to read books centered around adventure and imagination and likes to cook.

YOUTH RUNNER TOP DOG OF THE MONTH TOP DOG OF THE MONTH RECORD HOLDER

Clara James-Heer, 11 Ann Arbor, MI Distance runner and triathlete Clara added two more national titles and meet records to her list of accomplishments in the 11-12 girls 1500m & 3000m at the Hershey Youth Indoor Nationals. Great racing Clara!

2X NATIONAL CHAMP

ATHLETE OF MEET

Anthony Schwartz, 17 American Heritage HS, FL Anthony ran 6.59 for a US#1 time in the 60m dash and was named the 2018 New Balance Indoor Boys Athlete of the Meet.

Way to Go Anthony!

Max Huang, 12 Montclair, NJ Max took it out strong and was the dominate champion in the 11-12 boys 1500m and 3000m at the Hershey Youth Indoor Champ. Watch for Max this summer at JO Nationals.

ARE YOU A yr-kid?

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

ELITE MIDDLE

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CAMP

AUGUST 6-10, 2O18 OPEN TO BOYS & GIRLS ENTERING 6TH-8TH GRADE THIS FALL FOR MORE DETAILS GO TO: YOUTHRUNNERCAMP.COM

LIMITED SPACE MIDDLE SCHOOL ATHLETES SCHOLARSHIPS MAY BE AVAILABLE EMAIL CAMP@YOUTHRUNNER.COM

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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 28-JULY 1-WEST COAST CHAMPIONSHIP | RENO, NV JUNE 28-JULY 1-WEST COAST PRIMARY NATIONALS | RENO NV JULY 6-8-PRIMARY NATIONALS, ORLANDO | FL JULY 9-14-CLUB CHAMPIONSHIP, ORLANDO | FL JULY 14-15-WEST COAST JUNIOR OLYMPIC GAMES | DOWNEY, CA JULY 25-AUG-AAU JUNIOR OLYMPIC GAMES | DES MOINES, IA

USATF JULY 26-JULY 1-USATF NATIONAL YOUTH CHAMPS | ROCHESTER, NY JULY 23-29-USATF JUNIOR OLYMPICS | GREENSBORO, NC

INVITATIONALS MAY 6-WINGS OF OMAHA INVITATIONAL | OMAHA, NE MAY 6- NJ YOUTH TRACK INVITATIONAL | EDISON, NJ MAY 12-BLOOMFIELD YOUTH INVITATIONAL | BLOOMFIELD, CT. MAY 12-FLORIDA MIDDLE SCHOOL STATE | BRADENTON, FL MAY 12-YOUTH VALLEY CHAMPIONSHIP | CLOVIS, CA MAY 12-LINCOLN YOUTH TC | NEBRASKA WESLEYAN MAY 12-13-3M INVITATIONAL | UNION CITY, CA MAY 19-FAITH TC ANNUAL CLASSIC | BATON ROUGUE, LA MAY 19-TRU SPEED INVITATIONAL | LANCASTER, TX MAY 19-GET FIT IN MAY 5K | EXETER, NH MAY 19-NASHVILLE TRACK CLASSIC | NASHVILLE, TN MAY 19-INDIANA STATE YOUTH CHAMPS | TERRA HAUTE, IN. MAY 19-20-BOYS & GIRLS CLUB INVITATIONAL | ATLANTA, GA MAY 19-NJ STRIDERS INVITATIONAL | MAHWAH, NJ MAY 19-COLUMBUS T&F CLASSIC | COLUMBUS, OH MAY 26-VO2MAX INVITATIONAL | BRONX, NY MAY 26-FLYERS THROWS FESTIVAL | OMAHA, NE MAY 26-WINGS OF EAGLE | SEATTLE, WA MAY 25-27-NORTHWEST FLYERS | KLEIN, TX MAY 25-27-LA JETS INVITATIONAL | NORWALK, CA MAY 25-27-ATLANTA GEORGIA RELAYS | ATLANTA, GA MAY 26-KTCCCA ELEMENTARY STATE | GOSHEN, KY JUNE 2-UAGTCA CHAMPIONSHIP | PHILADELPHIA, PA JUNE 2-KTCCA MIDDLE SCHOOL STATE | LOUISVILLE, KY JUNE 9-TRACK TOWN YOUTH CHAMPIONSHIP | EUGENE, OR JUNE 9-10-PORTLAND TRACK FESTIVAL | PORTLAND, OR JUNE 9-BROOKS PR INVITATIONAL | SEATTLE, WA. JUNE 15-16-NB NATIONALS | GREENSBORO, NC FOR THE DETAILS AND REGISTRATION LINKS GO TO YOUTHRUNNER.COM YOUTHRUNNER.COM | 29

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