Youth Runner Magazine Sept-Oct 2018 by Gosportz Media, LLC

CROSS COUNTRY SEPT-OCT 2018 $4.95

CIERRA SESOCK INTERVIEWS BILLY MILLS

COACH BOB WILLIAMS ON HOW TO WARMUP FOR A XC RACE

FAN PHOTOS

ANNIE HILL

BECOMES A COLORADO BUFFALO

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YR MOMENTS NERVES & EXCITEMENT AT THE STARTING LINE There’s nothing better than your parents or coach making sure you get to the starting line of a big race when you’re a young runner. This was full parent support in action during the Quick & Gritty Invitational at Central Park in Huntington Beach, CA.

SMOTHERMAN IMAGES

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YR CONTENTS: SEPTEMBER-OCTOBER 2018

READY.SET.GO

Vol. 23 Issue 4

ANNIE HILL MONTANA DISTANCE CHAMPION Becomes a Colorado Buffalo

SAM GHERKE FEATURE

CHECK IT OUT

13 AN INTERVIEW

TRAINING

16-17 INSTAGRAM FAN SHOTS

WITH OLYMPIAN

BILLY MILLS

18-19 MEET HIGHLIGHTS 20 YOUTH RUNNER CAMP KEEPING UP WITH THE

22 YR BLOGGERS, EDITORS, & FEATURED ATHLETES

27 SUBMIT AN ATHLETE

2-3

YR MOMENTS

LETTER FROM THE EDITOR

YR BLOGGER BARRETT JUSTEMA

24-25

ASK COACH BOB ABOUT PRE-RACE WARM UPS

14-15

POSTER

29 COMING UP YOUTHRUNNER.COM | 5

EDITOR VOL. 23 ISSUE 4 | SEPT/OCT 2018 PUBLISHER/EDITOR Dan Kesterson EDITOR AT LARGE Ian Kesterson CONTRIBUTING WRITERS, BLOGGERS & REPORTERS Ciera Sesock, Kenan Pala, Pat Tyson, Bob Williams, Isabella Vu, Barrett Justema, Matt Walsh, Faith Martinez, Mick Grant, Andrew Simmons, Cregg Wienmann, Taitum Schaap. ART DIRECTOR Sean Kesterson CONTRIBUTING DESIGNER Scott and Jacqui Scoggin Ian Kesterson, Youth Runner Editor at Large

LETTER FROM THE

EDITOR

Hey Youth Runners, Do you have a special power? Something that during even the hardest part of the run you can use to help you power through? Maybe it’s that lucky friendship bracelet you wear for races that gives you a burst of energy at a quick glance when you get tired. One of my friends recognizes that he isn’t the fastest, but he holds the secret weapon of toughing it out and trying harder than anybody else and wins all kinds of races. My secret for a while was my pre-race snack of canned peaches and toast (Just like PRE). Some kids never seem to get cold in those rainy and muddy days and others can keep going strong in the hottest heat. But if you had to ask me, the best, most awesome and magical, special power is something we can all do. Smile!

EDITOR'S NOTES 6 | SEPT/OCT 2018

Our friend, Annie Hill, knows the power of the smile and how to run happy. We first interviewed Annie back when she was still in middle school (she’s now a freshman at Colorado University. Go Buffalos!). Even then, she knew that even with all the training she could do, trying as hard as possible, and even eating a good pre-race breakfast, couldn’t match the power of running happy. Injecting some fun (or a lot of fun) into her workouts and races led her to be a repeat Montana state champ and distance champion. So give a smile a try on your next long run or in between those 9th and 10th hill repeats. A happy thought could help break those pre-race jitters, even if you’re focused and tough for every step of the 5k. Sing a favorite song in your head to help your from hitting the wall (not out loud. I’ve tried that. Doesn’t help. I like to sing the Ninja Turtles cartoon theme song). If anything, a laugh from your friends, or even a groan at your bad joke, will give you a quick lead on the next lap. Have fun, team! Ian

GREAT TO HAVE BARRETT JUSTEMA FROM BEND OREGON AS OUR FEATURED BLOGGER THIS ISSUE

CONTRIBUTING PHOTOGRAPHERS Smotherman Images, Klotz Images, Rachelle Clinton, Kyle Peters, Sam Gehrke, PSImages, Eric Ward, Photo Run, Dingo Images, Rebecca Joelsen, Instagrammers, Fans COVER PHOTO Photo Run WEBSITE-DIGITAL-VIDEO Sean Kesterson THANKS TO: Billy Mills, Timothy Lake, Trail Running, KT Tape, Montana, Honey Stinger, Willamette Valley Track Club, Brooks Running, Impress Athletix, Camp Arrah Wanna, Altra Running, Golden Harper, Bumble Bees, Chipmunks, Peter Maksimow, & Sunshine. ADVERTISING & SPONSORSHIPS dank@youthrunner.com SUBSCRIPTION RATES US One Year: Print $14.95 Digital $9.95 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 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 BARRETT’S FAVORITES

Color

Soccer

KLOTZ IMAGES Barrett Justema Age 13

BARRETT JUSTEMA:

YR BLOGGER & DISTANCE RUNNER Hi, I’m Barrett and I am from Bend Oregon. I’m in 8th grade at Cascade Middle School. When I am not running for my school I run for Central Oregon Running Klub (CORK). I run track and cross country. My favorite races to run are the 1500m, 800m and 3k. I love to run with my friends and family but I always try to run with my dogs to keep me company. Just the other day my mom, my friend Claire and I set out on a run to Green Lakes, a local trail outside of Bend. When we started our run at the trailhead it was 9:30 a.m. and only 32 degrees. We layered up knowing we would be warm soon and might have to shed clothing. It was tricky trying to fit layers over my cast--I recently broke my wrist (not running). The trail was a 4.6 mile run with a 1,300 foot elevation gain one way. When we made it to the top, the wind was blowing so strong that we just brushed our hands through one of the crystal clear lakes

which had whitecaps blowing through it, took pictures of Broken Top and South Sister mountains, turned around and began our run down, another 4.6 miles back to the trailhead. The only time we stopped was to pet a German Shepherd puppy, which was definitely worthy of a stop. I am extremely passionate about running because when I run I feel relaxed and it is a time for me to think about whatever is flowing through my mind or to talk with whomever I am with. I also enjoy the feeling of success and sense of achievement after running. I feel like I have had fun, gotten in my workout and freed myself a little bit. I love to explore new trails when I am running if possible. My advice to anyone who would like to take up trail running is to try to enjoy running and not put too much pressure on yourself to do well especially when you are just starting out. Also if you are having trouble getting motivated to run, my advice is to just force yourself out the door somehow and within five minutes I guarantee you’ll feel motivated to run. It’s just getting started that can be a struggle, but the payoff is always there. Having to wear out a puppy is really good motivation!

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MONTANA HIGH SCHOOL CHAMPION “ANNIE HILL” IS NOW A COLORADO BUFFALO We first saw you run at the Portland Track Festival when you were in middle school competing in the open women’s 1500m. How nervous were you being in the mix with the older runners? That was the first race I had ever run with a more competitive field of more experienced and older runners. I was excited because I knew I could get a fast time but also nervous because I’d never run in a race like that before. It was also my first 1500m ever. Looking back, early in my competitive career, I wasn’t aware of my competitors or how I was “supposed” to race, so I just ran hard and didn’t overthink things. I surprised myself and won the race! I think this was the first time I saw myself as possibly having a strong future in running. I got to meet Jordan Hasay while I was there, so that was really exciting for me. Was that the first time you’d been on a bigger stage outside of home? Yes, running the 1500 at Portland Track Festival my 8th grade year was definitely my first real competitive race on a bigger stage. Prior to that I had only done middle school races and fun runs. However, I did have very good competition locally in these races. Bryn Morley is a very talented 8 | SEPT/OCT 2018

runner that is my age and lives in a nearby community, so we’ve competed often since 7th grade. Our 8th grade year at the last track meet of the season we were poised for a fast 1600 race. Bryn ran 4:47 and I ran 4:48! That was my favorite and most happy memory of competing with Bryn. It was one of those races where I was super happy to come in second place. How did you get started in running? How old were you? Before high school was it running with your school teams, a youth club, or just on your own?tion. My first real interest in running was when my older brother joined cross country when he was in middle school. Watching him, I knew it was a given that I would join cross country too. I didn’t even consider doing anything other than running. I’d always enjoyed and been successful with running activities in gym class through elementary and middle school. I got really excited for the running “tests” in gym, like the fitness beep tests and yearly timed runs. I loved that I could beat the boys! During that time I did also participate in the youth running club in our community. It was coached by high school athletes and was very low key but gave me a few opportunities to race when I was younger. I have actually been a

volunteer coach for that same program throughout my high school career, so that has been pretty special for me to give back and help encourage younger runners in my community the same way older athletes did for me. Another big inspiration for me along the way was when my dad trained for an ironman triathlon and I biked next to him while he ran and sometimes I even kayaked next to him while he swam. Pretty much my whole family got into running around that time. I did a lot of fun runs and running with my family. I ran my very first local 5K fun run when I was 11 and I had to stop and walk some of the way - but I got the running bug and was exceptionally motivated after that. One year later I ran a half marathon! At what point did it click that you were fast and could compete with the best? I think the first time I really surprised myself was the first “big stage” meet of my freshmen cross country season. It was the largest, most competitive meet of our season and my race included over 300 girls. I think I expected to do well, maybe finishing in the top 25. However, as the race unfolded I was surprised to find that I was able to keep pace with

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SAM GHERKE

the top two girls, who were both very well known for their running accomplishments. The top girl, a senior, was the reigning champion of this meet 3 years and running, owned the course record and was the clear favorite to win. Around mile 2 1/2 I remember thinking I was catching her, then I thought I could maybe go a little faster, then I passed her! I recall thinking that it was probably a mistake and I would definitely get caught. But I just kept running and ended up winning the race and breaking the course record as a freshman. Nobody was more surprised than me. Even my parents were very shocked to see me in the lead coming down the finish chute. It was a memorable day in more ways than one. It was definitely a highlight of my early career but in retrospect I can now say I’ve also had plenty of experiences being on the other side of that experience, beaten and feeling defeated. So looking back I think of how hard that must have been for the reigning champion - I have now felt

that same feeling plenty of times. She was very gracious at the time and I’ve always remembered that and tried to handle poor races in a similar way. Could you take us through your running career from one of your first memorable youth races up until now? My first fun run is a very clear memory. I actually cried some during it, but the experience got me hooked. I started training more, participating in local fun runs and youth running clubs and finally joined school cross country and track teams in middle school. My most memorable middle school race was definitely the final mile race of my 8th grade year. I really respected one of my coaches because he coached Canadian Olympians in the 10K earlier in his career. I kept telling him that I wanted to run sub 5 in the mile that year. He told me it probably wouldn’t happen that year, but that he believed I could do it someday. I think that was

just fuel for my fire. It didn’t occur to me that that an eighth grader wasn’t supposed to go sub 5:00. I just felt I could do it. This set in motion my first experience with goal setting. I wrote down my goal times each week on big bright poster board. Bryn Morley and I raced the 1600 at our Friday track meets for several weeks in a row that year. The second race that season she ran 4:54 and I ran 4:55. Two weeks later she ran 4:47 and I ran 4:48 at my home track the last meet of the season. At the time, although we were very excited, I didn’t realize how impressive that was. I had no awareness of times or rankings or anything like that. Looking back I’m pretty amazed we were able to do it. Since then I transitioned to high school training and being a part of the high school team. I’ve learned a lot about running, grown in a lot of ways and experienced lots of ups and downs. In some ways the more you know, the more you overthink things, the more mental barriers you face, the more pressure you feel. This has definitely been challenging for me and has affected my performances at times. However, I’ve come to learn and appreciate that ups and downs are part of the running journey and there isn’t a successful runner who doesn’t experience these challenges. In general I feel grateful that I have experienced many successes and have continued to enjoy running. Before high school do you remember what a typical week of training would be? During middle school seasons I generally just trained with my middle school team in a low key, age appropriate training program. It was very light training. During practices I always ran with the boys and that has continued throughout high school. During the summer months of my middle

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school years, since my older brother was on the high school team, I did join his high school team for summer training 2-3 times per week throughout the summer. I don’t have very accurate running logs from that early but I’m guessing my mileage didn’t exceed around 20 miles per week. During my 8th grade track season I did get a little more serious about training because I really wanted to run sub 5, so my dad did some research on speed development and we even sought input from a private coach. My parents were always very careful and wanted to make sure I wasn’t doing too much, too soon. My dad added in a few speed workouts in addition to my track workouts and we did those on weekends or after my normal practice. I think my mileage stayed at around 25 or maybe 30 miles a week at the most and I always had at least one rest day. What about your high school training now leading up to say the Brooks PR? Up to this point in my career my peak mileage has been around 50 miles per week. I’ve gone a little above this a few times, but generally stay at 50 and try to maintain this through the track season even with competitions through the week. Keeping the mileage up with track meets is pretty challenging sometimes. I’ve tried to keep a hard effort long run on the weekend to maintain aerobic fitness. If I’ve met my mileage goal, I take a rest day. Currently, my mileage is a little less leading up to championship type races. I really like variation in my training so I do everything from lactate threshold runs, 30 meter sprints, intervals, easy runs, long runs etc. My team also likes to keep things fun so we enjoy doing runs that end at the river so we can jump in. I have some awesome teammates (including my younger brother who is now on the team) that have been super supportive of me and continue to train with me post season - even after their competitive season is over.

You’ve had some good success over the years what would you look to as your most memorable race or one that you’re most proud of? A race that stands out as a highlight is the Brooks PR mile during my sophomore year (2016). I won the race in 4:41. I had just come off a state meet that didn’t go very well, and it was very rewarding to come away from Brooks PR with a success. It was also a competitive field nationally and my most prestigious win. I felt good during the race and executed well. Races like that make it all worth it! Icing on the cake was winning the High School Nike Elite mile exhibition race at Hayward Field during the Olympic Trials a couple weeks later. Has there been a really tough race that didn’t go so well? If so, how did you recover and keep your eye on the ball? Haha! Which one should I talk about? My first really disappointing race was Foot Locker Nationals my sophomore year of cross country. My sophomore year I had a very successful cross season. I won every race in Montana. At the state cross country meet, I set an all class state record in the 3 mile. I won the Nike Regional meet in a course record (although the record has since been broken) and I also won the Foot Locker West Regional. Going into the Foot Locker National Cross Country Championships I was undefeated, ranked third in the nation, and was considered by some to be a favorite to win the race and a National Championship. It was supposed to be a great race! Instead, I finished 22nd and ran my slowest race of the year. To be honest, I’m not exactly sure what happened in that race or why I ran as poorly as I did. What I do know is at that in that moment it felt like the

ACCOMPLISHMENTS: • 8X STATE CHAMPION IN MONTANA (CROSS COUNTRY AND TRACK) • MONTANA GATORADE CROSS COUNTRY ATHLETE OF THE YEAR 2015 • MONTANA GATORADE TRACK ATHLETE OF THE YEAR 2017 • GIRL’S BROOKS PR MILE CHAMPION 2016 • NIKE ELITE MILE CHAMPION AT OLYMPIC TRIALS 2016 • JESUIT TWILIGHT RELAYS MILE CHAMPION 2018 • FOOTLOCKER NATIONALS 2014, 2015 • NIKE NATIONALS 2016 • 4.0 GPA, AP MERIT DISTINCTION, SUMMA CUM LAUDE • GLACIER HIGH SCHOOL WALL OF FAME INDUCTEE

TIME LINE: Mile 12 13 14 15 16 17 18

years years years years years years years

old: old: old: old: old: old: old:

5:59 5:17 4:48 4:48 4:41 4:41 TBD

old: old: old: old: old:

4:29 4:22 4:24 4:19 TBD

1500m 14 15 16 17 18

years years years years years

5k 11 years old: Boogie to the Bank Fun Run (where I cried and walked) 25:11 17 years old: 17:22 NXR 17:02 NB indoor YOUTHRUNNER.COM | 11

hardest thing I had ever experienced. I felt embarrassed, I felt humiliated, and I felt as though I had let people down, that I hadn’t lived up to my own expectations. Since then, I’ve had plenty of other similar race experiences, some even more difficult than that one races where I just haven’t performed to my potential. It has been pretty challenging to work through and while the reasons for struggling are kind of complicated and hard to understand sometimes, I’ve learned that I need to trust the process and keep the joy in running. Every runner has ups and downs and we learn a lot and grow from the struggles. They make the successes mean so much more. I’ve grown a lot in being able to navigate the highs and lows and in maintaining a healthy perspective, not getting too “up” in the good times or too “down” in the hard times. I have a good support system that helps me maintain a positive focus and healthy mentality. Who have been your biggest competitors or rivals in high school? Bryn Morley and I are the same age and have been friends and competitors for seven years. One summer we even raced as a team in a local relay race. Our families have gotten to know one another and they’ve all been very encouraging and supportive of me. Her dad makes beautiful wood boats and paddles. Every year they host a fun run in their town (Bigfork) and the first place finishers are awarded a handcrafted wood paddle. I’m fortunate to have one; I need to win the race again so I have a complete set! Bryn and I have pushed each other a lot and I think I’m a better runner because of her. I also competed with her older sister, Makena, for one year before she went to college. I’m excited to be joining Makena as a Buff next year at the University of Colorado. My freshmen and sophomore years I also competed pretty regularly with Christina Aragon. She is an amazing and inspiring athlete and person. I really look up to and admire her in so many ways. She was so good to me during the time we competed together, always kind and encouraging. She even pulled me aside a couple times to give me advice for strategy I should try in a 12 | SEPT/OCT 2018

FAVORITES: PRE RACE MEAL - OATMEAL AND A BANANA BREAKFAST CEREAL - SPECIAL K RED RUNNING SHOE - NIKE ZOOM STRUCTURE XC COURSE - POLSON, FOOT LOCKER OR NXN - NXN COLOR - ORANGE PRO ATHLETE - JENNY SIMPSON ROLE MODEL - MAKENA MORLEY, CHRISTINA ARAGON. race. In fact, I should actually give her credit for my strong Brooks PR mile my sophomore year. She talked to me before that race and told me to find a comfortable spot in the pack, relax behind the leaders, and go in the final lap. I followed her advice and ran well. Her dad has been so kind and supportive to me as well. So many of the people I’ve meet through running are just awesome people! Any race day rituals? I always say a prayer before I race and I always wear my hair braided. Look good, run good :) What’s the best advice your coach has given you or, advice that sticks with you every day or every race? Have fun, control the controllables, be positive in adversity, don’t get too high in the highs or too low in the lows and be grateful.

Describe yourself in three words. Kind, Funny, Driven Tell us about your college plans and what’s next for you. Next year I will be attending the University of Colorado in Boulder to run cross-country and track and I will be study integrative physiology. Any advice you can leave for young girls that would like to be successful runners? Make sure you always find the joy in running, get input from a good coach, trust the process, set goals, listen to your body, take good care of yourself (do all the little things right like nutrition, rest, injury prevention), always strive to be the best you can as a runner and as a person, surround yourself with supportive people that bring out the best in you.

THE MOTIVATION TO WIN: OLYMPIAN GOLD MEDALIST BILLY MILLS By Ciera Sesock

Recently I had the privilege to hear a special motivational speaker and interview him about his experience winning the 10,000-meter race during the 1964 Olympics. Billy Mills is a passionate, professional runner. At the age of 12, he became an orphan. Running became a positive way to make his life more meaningful. Mr. Mills learned how to have hope in very tough situations. He is now a motivational speaker, that travels around the world sharing his story and offering advice to other runners. During his life, he faced many challenges and experiences that he could use to help him become a stronger runner. In high school, his gift for running and his talents became visible, as he started setting all kinds of running records. That talent earned him a track scholarship to the University of Kansas. All his difficulties eventually led up to his life defining moment at the 1964 Olympic Games in Tokyo. The Olympics was the biggest challenge he ever had to face; Mr. Mills trained every extra moment he had. His entire running career led up to one moment. One mo-

ment where deep down, he knew that he could win, even if everyone else did not believe in him. His wife had faith in him that he could win, and she was the one that told him he should try to go for the gold. Ron Clarke was an Australian runner, who was favored to win, but at the very end of the race, Mr. Mills passed him. He was an unexpected competition for Mr. Clarke; and won the Gold. Sitting there listening to him tell his story; was powerful to see his passion and visualize the experience. His enthusiasm as he visually painted this picture of him on the track, enabled me to be right there watching him set an historic moment in time. Mr. Mills shared a story about that one moment in the race that lead him to his ultimate dream -winning the race against all odds and being titled the 1964 Olympic gold medalist in the 10,000-meter race. He talked about how he saw an eagle on the shirt of the German runner Siegfried Herrman. That made him think about his childhood and when his father told him that he will do great things and have ‘wings

of an eagle.’ He knew at that instant that it was a sign that symbolized him winning the race. He felt the tape break on his chest, and a race official came up to him and asked him what was his name. Mr. Mills laughed and said he thought he had miscounted the laps, but then the official told him he was the new Olympic champion. After the race, he went to talk to the competitor that carried his symbol, but realized that there was no eagle on his shirt. The imaginary eagle was the representation from his past and a connection to his life that gave him the inner strength to beat all odds and win the race. Mr. Mills left his audience with this quote. “We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort”- from Jesse Owens, an Olympic track and field gold medalist. Mr. Mills wanted to inspire us runners to go out there and run strong, dream big, live healthy lives, and do great things while being proud of who we are.

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HECTOR MARTINEZ PDXC ALAN WEBB MIDDLE SCHOOL XC 3000M HECTOR RAN WITH THE LEAD PACK BUT WITH AROUND 600M TO GO HE MADE HIS MOVE FOR A COMMANDING WIN IN 9:46.90

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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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MEET HIGHLIGHTS USATF JUNIOR OLYMPIC NATIONAL CHAMPIONSHIPS The competition this year was held in Greensboro, NC.

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AAU JUNIOR OLYMPIC GAMES

It was hot everywhere in August and Des Moines, Iowa was no exception. However, the heat didnâ&#x20AC;&#x2122;t stop any of the athletes from giving their all.

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NIKE XC AT PORTLAND MEADOWS Attracts schools from around the west and features the Jim Danner races and the Alan Webb Middle School race for boys and girls.

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2ND ANNUAL QUICK & GRITTY XC INVITATIONAL The course at Central Park in Huntington Beach, CA attracted some of the top Youth Runners in Southern California hosted by the Quick Track Club.

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RUNNING AROUND THE TRACK IS GREAT AND WE’VE INCLUDED SOME PHOTOS FROM AAU & USATF NATIONALS. BUT WITH CROSS COUNTRY YOU NEVER KNOW FROM ONE MEET TO THE NEXT, WHAT THE COURSE WILL BE LIKE, AND THE STORIES YOU’LL GO HOME WITH. YOU MAY LOSE YOUR SHOE IN A MUD RUN OR PASS YOUR RIVAL ON THE UPHILL PART OF A BRUTAL COURSE. WE’RE LOOKING FORWARD TO MT. SAC, FOOT LOCKER, NIKE, AAU IN KNOXVILLE AND USATF IN RENO. MAYBE WE’LL SEE YOU OUT THERE. YOUTHRUNNER.COM | 19

YR CAMP THE YOUTH RUNNER MIDDLE SCHOOL CAMP THIS YEAR WAS INCREDIBLE! YOUNG ATHLETES FROM ALL OVER THE U.S. MADE THEIR WAY TO OREGON AT THE BASE OF MT. HOOD FOR FIVE DAYS OF ADVENTURE, LEARNING, MAKING NEW FRIENDS, AND FUN. FIND OUT ABOUT NEXT YEARâ&#x20AC;&#x2122;S CAMP AUGUST 5-9TH AT WWW.YOUTHRUNNERCAMP.COM.

SAM GHERKE 20 | SEPT/OCT 2018

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NUTRITION

ON NUTRITION By Kenan Pala

Hello, everyone. Today I wanted to talk a little about nutrition and how important it is for your performance. Let’s be honest: It takes a lot of time and thought to eat healthy- especially those of us that are just starting or figuring out our way through high school. Athletics and academics dominate most of our time, and the last thing I ever want to worry about was what I was eating for breakfast, lunch and dinner. Its is so much easier to grab anything, disregarding ingredients and nutrition density. For me, the choice to change my diet came from athletics. I wanted to take my running to the next level. Nutrition is a

key part of being a successful athlete, as it directly affects your ability and performance. When you are eating fruits, vegetable and whole grains, you are giving your body its preferred sources of fuel, so you are able to sustain your energy level for longer. When you maintain a healthy diet, you are less likely to skip meals too. Studies have found that students who eat the most important meal of the day (breakfast) improve their concentration and problem-solving abilities, which can go a long way towards doing better on an upcoming algebra test.

HERE ARE 3 WAYS MY LIFE HAS IMPROVED FROM HEALTH EATING HABITS: ATHLETICS:

ATTITUDE:

I originally started eating healthier in order to improve my athletic performance. My goal is to break the 14-year-old national record for the half marathon. Any by eating healthier, it’s gotten much easier to get my dietary needs for protein, fiber, carbs and vegetables.

When I was eating unhealthily, I actually feel kind of guilty after meals, which didn’t give me a positive attitude. But once I started to pay attention to what I was eating, all of that changed. I knew what I was supposed to eat, and when I ate right, I felt good about myself.

ENERGY:

Being a teenager is tough for many reasons but eating healthy can help you feel more energized and have a better attitude for life.

While I knew eating healthier would provide energy I need for training, I didn’t expect it to increase my overall energy level. Before changing my diet, I felt tired from sunrise to sunset. Now I have more energy than I used to have. 22 | SEPT/OCT 2018

BOOK

REVIEW

VARSITY SEVEN AN AMERICAN RIFT VALLEY In the streets of Spokane, Washington you will likely find little hordes of athletes, young or old, running in groups. If you’re not on the trails that they traverse then you will likely catch a glimpse of them huddled on a street corner while they wait for a light to change. Sometimes they are talking to each other and other times they are silent; looking like they are on a mission. Occasionally you will see them glance at their watches checking the time and then you will notice their focus shifts off in the distance as they throw in another burst and chase down something that seems just out of reach. That little something is called respect. Time has proven that Spokane is worthy of respect. This small town has been labeled an American Rift Valley. Just as some of the greatest runners in the world come from a small part of Kenya, called the Rift Valley, so too does Spokane continue to provide some of the America’s best prep talent year in and year out. In the United States there nearly 500,000 male and female high school distance runners comprising over 29,000 high school teams. Spokane has sent athletes to Foot Locker National Championships for 24 out of the 38 years of the event; respect doesn’t come easy for someone in Spokane. Nor does it come for those wanting to earn one of seven spots on a varsity squad. Competing at Nike Cross Nationals is a great achievement, and five of the 10 high schools in the Greater Spokane League have sent a squad to Nationals. There have been more podium appearances from this one small city than any other conference in the country. No wonder these athletes in Spokane have a competitive edge to them as they traverse the trails and streets of their town.

The reason behind Spokane’s perpetual success is chronicled in Peter Hawkins true story Varsity Seven. The book allows anyone, runner or non-runner, easy access to understanding what makes Spokane a Rift Valley of American Distance Running. But Varsity Seven is more than just a book about workouts and times, it is a story of inspiration, tragedy, and loss. Time may be the measuring piece of races, but it also works as the mile marker for life events. The stories of the first athletes and coaches that put Spokane, Washington on the map are interwoven throughout this book. This work is a testament to the effect that an individual can have in a race, as well as a team, family, and community. Finally, the sport of distance running has a book that deserves the respect that other great sports biographies have received such as The Boys in the Boat, Hoop Dreams, or Friday Night Lights. You don’t have to go to Spokane to see these athletes, old and young, able-bodied or otherwise, run themselves ragged. Peter Hawkins’ book, Varsity Seven, is available on Amazon and at select running stores in the Pacific Northwest.

YOUTHRUNNER.COM | 23

ASK A

COACH

WARMING UP FOR A XC RACE LEARNING HOW TO PROPERLY WARM UP BEFORE A RACE IS ONE OF THE MOST IMPORTANT THINGS A YOUNG RUNNER CAN LEARN.

SAM GHERKE

Coach Bob Williams

The warm up procedure for a hard training session or competition have changed over the years. Where before you ran for a mile or so and ran a couple of strides you were ready. Not so today. With science research and anecdotal responses to warm-ups from middle, high school, college and professional coaches, we are getting a better warm up process for all ages of runners, especially middle schoolers.

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1 It is very important for the young runner to jog slowly

for about 15-20 minutes - depending on the weather - if really hot, maybe 10-12 minutes. By running easy, the body’s internal temperature will rise from about 96-98 to 100-101 and is now ready to take on more physical work. 2 After the warm up jog then a series of specific

dynamic stretching routines will help loosen and elongate muscles and promote greater flexibility.

3 Then 4 x about 80-100m 2 @ about 5 k rhythm, one

at 3k and 1 @ 1500m rhythm will fire up the muscles to enhance their ability to race. 4 Then 3 x 200 or about 45-50 seconds relaxed race

rhythm will allow the lactate system to become energized and the aerobic capacity will jump start to effectively make the first few repetitions or the race start of feel easier.

SAM GHERKE YOUTHRUNNER.COM | 25

RACE DAY

CHECKLIST

SMOTHERMAN IMAGES By Jordan Schilit and Casy Lum

6 Things To Remember For Race Day

RACE DAY:

CHECK LIST FOR XC

plus maybe under-shirt for colder xc days)

Socks: (and extra socks) Warm Ups: (jacket, pants, half tights) Hair Bands/Head Bands

Here are some ideas:

PREPARE FOR WEATHER

AFTER THE RACE

Gloves For Cold Days Tights or Thermals For Chilly Days Ski Mask: (eases the sting

Change of Clothes (for post

Hat: (for warm or cool days) Sunscreen Hand Warmers For Cold Weather Meets

Phone Charger (in case you

in windy/cold weather)

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Racing Uniform (singlet and shorts,

The best way to prepare so you don’t forget anything, is to pack and organize all your gear the night before.

UNIFORM

race)

Flip Flops or Sandals Plastic Bag (for muddy/ sweaty/dirty clothes)

get separated from your group)

Towel Water Bottle

SHOES Spikes Or Racing Flats (depending on the terrain of the course)

Extra Spikes (short and long, plus a spike wrench)

Training Shoes: (for warming up and walking the course)

CONTACT INFO Emergency Information Page

(including your parent’s info)

Emergency Medication Information: (if necessary,

including a condition you may have, e.g. asthma, or allergy info in case you eat a forbidden snack)

Your Coaches Contact Info: (know a cell phone #!)

WHILE YOU WAIT Music, Book or Other Homework Stay Motivated (with quotes

or memories you’ve written down from good races in the past)

Last but not least, keep a positive attitude and remember to smile!

SUBMIT AN

ATHLETE

AARON KELLER 6TH GRADER AT SULLIVAN WEST ELEMENTARY SCHOOL IN JEFFERSONVILLE, NY.

Two days before his 11th birthday Aaron Keller ran a ten-mile run in 68.17 for a new ten year old age group world record formerly held by Andrew Burr. The run was part of the 46th Annual Cazenovia July 4th Foot Races. The course goes around a huge lake. He came across the record while looking at the AARS website (they list world records for road races.) Aaron thought he could get the record and the course is about two hours from home so they decided to give it a try. Aaron’s been running for about three years and started so he could get faster and have a chance to carry the ball on his youth football team. He mostly trains for road 5K’s and USATF NY track and cross country events. To train for this ten-mile race, Aaron would do a weekly long run of up to an hour so he could get accustomed to being on his feet that long. Aaron lives in North Branch, NY which is in the Catskill Mountains. Hew has a sister, Alaina, who is 9 that runs also. Way to Go Aaaron! Wonder who will get this record next?

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

Parker Wolfe, 15 Cherry Creek, CO Sophomore Parker entered the Div 1 Varsity 5,000 at the Nike XC Portland Meadows and came in 1st with a a 15:35.20.

ATHLETE OF THE YEAR

XC WINNER

Kate Peters Lake Oswego, Oregon 8th grader Kate dominated the Alan Webb Middle School 3k at the Nike XC Meet and won the race in 10:34.60. Her closest competitor was 14 seconds behind. Way to go Kate!

Mackenzie Mix, 15 Camden, NY Mackenzie was Track Athlete of the Year at her school, Camden Track CoMVP and holds five school records including the 100m, 200m, 400m, and 3200m Relay Team. Watch for Mackenzie this year!

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 | 27

ELITE MIDDLE

SCHOOL

CAMP

AUGUST 5-9, 2O19 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

COMING UP! HERE’S JUST A FEW OF THE TRACK MEETS AND RUNS YOU’LL WANT TO ADD TO YOUR CALENDAR.

AAU XC AAU CROSS COUNTRY NATIONAL CHAMPIONSHIP | KNOXVILLE, TN| DECEMBER 1st Regional and Association Meets go to youthrunner.com or aautrackandfield.org

HIGH SCHOOL BORDER MEETS NIKE BORDER CLASH | BEAVERTON, OR | NOVEMBER 17th

USATF JUNIOR OLYMPICS XC NATIONALS | RENO, NV | DECEMBER 8th Regional and Association Meets - youthrunner.com or usatf.org For more results, and event dates check the calendar at youthrunner.com

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