BEST KID RACES THIS YEAR
JUNE/JULY 2013 $3.95
PHOTO CONTEST You Have What it Takes?
CARL LEWIS
NEELY SPENCE GRACEY DREAMS TURNED INTO GOALS
And HERSHEY'S Track & Field GET THE LATEST AT
YOUTHRUNNER.COM
PG.16
TRAINING TIPS
Run 800 Meters Faster
SUBSCRIBE ONLY $14.95
2013 APRIL/MAY | YOUTH RUNNER 1
YOUTH RUNNING™ | YOUTH TRACK & FIELD™ | YOUTH XC™
2 YOUTH RUNNER | APRIL/MAY 2013
2013 APRIL/MAY | YOUTH RUNNER 3
3 YOUTH RUNNER | JUNE/JULY 2013
FEATURED PHOTO
Takes grit, determ in the finish line at ation and focus to get to th Photo by: Smothe e Phoenix Invitational. rman Images 2013 JUNE/JULY | YOUTH RUNNER 4
SUBSCRIBE TO
YOUTH RUNNER M AGA ZINE & GET A FREE SHIRT! or
t Edit
ues erg G
erleb nie P
pha er Ste
s
TOP
echa teepl
S
Cougar Track Club Makes Ju nior Olympic H istory
MEE TDEN H AY T T SCO
MEET P HSIIDLEL IP TH OUR S / O CH A E SID ORTH GE
HAMP OOL C LE SCH D ID M
N LLEN CHA OACH C A K AS
+TRAINING & F RACK
TEST
HE LA
GET T
SEPT
/O C T
AT
OM
NER.C
RUN YOUTH
2012
3 .9 5
N UTH RU
NER 1
™ H XC | YOUT ™ D L IE 2011
JUNE/
JULY
| YO
TIPS
GET THE LATEST
AT
YOUTHRUNNER.CO
M
H T FE B/M AR CH 201 | YOUT 3 3.9 5 G™ YO N UT H RU NN IN G™ | I N N U YO 2011 JUNE/JULY R UT H H YOUTH RUNNER TR AC T K 1 & U FI EL D™ | YO UT H XC YO ™ |
G o to . com d er youthrunner to or
$19.95
FOR THE YEAR
Clubs and Organizations...use YR for your next Fundraising and keep half the money! email kathy@youthrunner.com for the scoop
CONTENTS JUNE / JULY 2013 9
FEATURE
MEET NEELY SPENCE GRACEY She's been running since 8th grade
TRAINING
25 TACTICS OF RUNNING THE 800 Coach Arbogast gives some solid advice
A COACH 29 ASK Drew answers all of your questions
19
CHECK IT OUT
YOUTH RUNNING SHOES
Newest styles from your favorite brands
21
BEST KID'S RACES
23
SUN SAFETY TIPS
7
Junior Carlsbad and INC KiDS ROCK
It's hot on the track, take care of your skin
MORE
LETTER FROM GUEST EDITOR Neely Spence Gracey
15
POSTER
17
TRACK SHOTS
Worthy of hanging on any kid's room wall
Photos from recent events
LEWIS 25 CARL A talk with this Olympian UP 30 COMING Meets to pencil into your calendar for summer
Sydney Holden of the LA Jets was the USATF Youth Athlete of the Year - 2012 Photo by: Smotherman Images | YOUTH 2013 APRIL/MAY RUNNER 7
VOL. 18 ISSUE 3
LETTER FROM THE GUEST EDITOR
JUNE/JULY 2013
MAGAZINE
®
Publisher/Editor Dan Kesterson Guest Editor Neely Spence Gracey Editor at Large Ian Kesterson
Hey Everyone, This is Neely. I am a new face on
the Pro distance running scene.
Contributing Writers Jeff Arbogast, Cregg Weinmann-Running Network, Mick Grant, John Molvar, Drew Wasmund
I'm 22 and train in Rochester Hills,
Graphic Designer Ashley Michelle Agee
Olympic
Art Director Sean Kesterson
MI
with
the
Hanson's-Brooks
development
team.
My goal is to be in the 2016 RIO
Olympics. I was 13 when I first started training seriously, and
when I look back on my youth, all the special moments that stand out are running related.
When I was 15, I started an All-Stars club team with 7 other girls from local high schools. We would train together the month between the high
school state XC meet, and Footlocker regionals. We inspired eachother, and to this day we all keep in touch. Running has brought me success,
Photographers Smotherman Images, Klotz Images, George Profit, Photo Run, Dingo Images, Sherri Cortez, Craig Lewis, Donald Gruener Website-Digital-Video Sean Kesterson THANKS Once again to our friends at Blue Goose Productions, The crew at Truckee-you know who you are, Geoff Hollister, Technical Steve, Dr. Seuss, Brooks, Charles Oliver, Anita J. Day
but it is the lasting friendships that have been developed through
ADVERTISING-SPONSORSHIPS mediakit@youthrunner.com
discipline, focus, fortitude, integrity, passion, goal setting, commitment,
SUBSCRIPTION RATES US One Year: Digital $13.95, Print $19.95
association with the sport that make me smile the most. The values of and determination that running has instilled in me will be something
that can never be taken away and will benefit be greatly in every aspect
of my life. So, as you read this, I challenge you. What aspects of your life have been enhanced through running?
Neely Spence Gracey Guest Editor
HAPPY RUNNING!
Editors Note: We're happy to have Neely with us in this issue as an example of a girl that started running in middle school, worked hard and became successful in running and in life. If you have training questions for Neely she is answering them on our website at Ask A Coach. She would love to hear from you. 7 YOUTH RUNNER | JUNE/JULY 2013
PUBLISHED BY Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2013 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.
Sponsored By
One of the most unexpected running performances in 2012 featured Meb’s victory and new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.
Engineered to promote a midfoot strike.
Meb forged a new partnership with the Skechers Performance Division as he was training for the 2011 New York City Marathon. He worked with the footwear company’s design team on the development of Skechers GOrun and leveraged his experience to fine tune the design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told me that after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes — something that amazed him. Skechers asked Meb to answer a few of our training questions below. Check out what he has to say and make sure you follow the Skechers Performance Division’s advice and give Skechers GOrun 2 a try at your local running store to see how they work for you! Find a dealer near you at: SkechersPerformance.com or roadrunnersports.com.
Traction control. Responsive feedback.
Meb earned a silver medal at the 2004 Athens games and won the 2009 New York City Marathon. We caught up with him in early February, while he was training for the 2013 Boston Marathon.
Proprietary lightweight injection-molded midsole
Q: Meb, you’re a top world-class marathoner, but while the vast majority of the runners in most marathons take their running seriously, they’re not serious competitors for the podium or anywhere near it. How should they train?
Minimal heel lift keeps the foot in a nearly neutral position.
MEB: The first thing I’d say would be, “What race are you getting ready for?” That’s what you should train for. That’s the reason for every workout. Now, if you’re running a halfmarathon in a couple of weeks, as part of your preparation for a full marathon, say, two months from now, then your training for the half is part of your
marathon training. Use it (the half) to experiment: for example going out at a hard pace and seeing how long you can keep it up. Or see if you can run exactly even splits for the half, or even go for negative splits. Learn what you can or can’t do. The point is that every workout should have a purpose, even if it’s just to recover from a hard workout the day before. Make a plan for each workout and each race. Then execute your plan. Q: Any other advice?
6.6 ounces (Men’s size 9) 5.2 ounces (Women’s size 7)
MEB: Find somebody you can train with on a regular basis – it can be an individual or a group. Having a training partner or partners makes it easier to get out the door on those days when you’d really rather not. And one more thing about the marathon. In the first half of the race, it’s better to be too slow than too fast. That’s a luxury I don’t have; I have to stay with the leaders to have a chance to win the race. But you can – and should – run your own race. The race you’ve planned.
skechersperformance.com Facebook: SkechersPerformance Twitter: @skechersGO
Photo by: Klotz Images 10 YOUTH RUNNER | APRIL/MAY 2013
8 YOUTH RUNNER | FEB/MARCH 2013
I grew up in a running family. My dad was a professional marathoner and was actually running the Boston Marathon the day I was born! YR: Our readers would like to know how old were you when you got started with running? I grew up in a running family. My dad was a professional marathoner and was actually running the Boston Marathon the day I was born! Running was a part of my everyday life from the very beginning, however, it was during 8th grade that I committed to training, set goals, and began racing competitively. YR: What was the name of your first youth club or school team? The Shippensburg Youth Track Club was a fun summer activity I did as a middle-school athlete. This was when I wanted to be a long jumper :) YR: Can you describe the experience of your first kid run or track meet? My favorite was a summer cross country series of 6 races. There was a mile and 2mile at each, so I could run one, or the other, or both! It was fun because each race was on a different course in the local area. If you did 4 of the 6 you got a trophy! YR: Who were your role models growing up? My dad would definitely be considered my role model in running. I look up to him still and sharing the love of running has brought us very close. YR: As Neely the kid, what the funnest thing about running?
my Freshman and sophomore years, and just missed qualifying. Then, as a junior, I won the region and placed 8th at the national meet! I was elated to finally meet my goal. YR: What about set backs or a race that didn't go as planned? Those first two years that I didn't qualify were devastating. I think that is what made the victory that much sweeter. YR: How do you recover from those races or get back on the saddle and keep going? This analogy is perfect, because I actually had a horse growing up! Yes, recovering emotionally from tough races can be very difficult as an athlete. We are striving for goals, and when we fall short, the world seems to crash because we are so focused on one outcome. Learning how to be balanced and keep things in perspective is something that is developed through maturity.
I HAVE DREAMS THAT I TURN INTO GOALS THAT DRIVE ME EVERYDAY...
I loved going to races with my dad and whether I raced or not, we would always get dessert after the event! I also love free t-shirts. YR: You did pretty well in high school including Nike Outdoor and Foot Locker, what was the most memorable race or the highlight during your HS years? Footlocker was the reason I started training competitively. I wanted to make that team to California. I tried 2013 APRIL/MAY | YOUTH RUNNER 11
FEB/MARCH 2013 | YOUTH RUNNER 9
YR: What kind of mileage or workouts did you do as a high school freshman vs your senior year? As a freshman, I had just started running less than a year earlier. I ran only 4-5 days per week with low mileage but good quality. Every run I did each week had a purpose. By my senior year, I was running 6 days a week to get in about 50 miles. I never did doubles. It was just a really steady progression in distance and intensity. This allowed me to develop appropriately and stay injury free! YR: Any comments or advice from a coach that sticks with you every day? I was very lucky to have the opportunity to run with an Olympian everyday. My dad taught me breathing techniques, how to count my strides to stay focused, form mechanics, rhythm setting, evening out effort for varying terrain, adjusting for sharp turns.. all these things have stayed with me and I use everyday!
THOSE FIRST TWO YEARS THAT I DIDN'T QUALIFY WERE DEVASTATING. YR: Any race day rituals? Do you still get the jitters after all the racing you've done? Every year I have raced the pre-race jitters have become more from excitement and less form nerves. One, I am more confident because I have years of success and solid training and consistency to rely on. Two, this goes back to the balancing act of keeping running and racing in perspective. The excitement I get before a race now is part of what makes running so fun! All the hard work is done by race day, the hours, weeks, months of time is when it is most difficult. The 5-30min race is nothing in comparison! YR: Do you like XC or Track or Road Runs the best? They are all different, so I don't feel I can choose just one! It is like comparing running shoes, do I like trainers, flats, or spikes best? They are all a different category.. so it comes down to my mood, the day, and what is right in front of me! YR: Name five words that describe yourself. Determined, confident, caring, inspired, invested. YR: What makes Neely tick? What drives you every day to keep on competing and getting better? My vision. I have dreams that I turn into goals that drive me every day to be better than I was the day before. I am constantly working on weaknesses, thinking ahead about how to best prepare myself for the upcoming workouts and races, and learning from mistakes so I can continue moving forward. 11 YOUTH RUNNER | JUNE/JULY 2013
NEELY'S FAVORITES: FOOD:
Ice Cream! I always like to have two flavors at a time :)
MOVIE:
PS I love you, Beauty and the Beast, and the Twilight series
BOOK:
I don't have a favorite book, but I like historical fiction and mysteries!
MUSIC:
I like country! When I was in the Airport this past Nov I saw Taylor Swift boarding a plane :)
MAGAZINE:
Depends on the articles inside. My NEW favorite magazine will be Youth Runner Magazine...My second time on the cover of a running magazine. (The first was the Sept 09 issue of Running Times).
WHAT DO YOU LIKE TO DO OFF THE TRACK?
I Have a cat named Marvin in PA, so when I am back home I enjoy playing with him. I do crafts, read, watch past episodes of The Office, ElliptiGO, get in the hot tub at the gym, attempt to garden, and anything else that keeps me from cleaning which is my least favorite non-running activity.
2013 APRIL/MAY | YOUTH RUNNER 13
YR: Do you remember your mile times as a kid....5th grade-6th-7th-8th-hs? In 5th, 6th, and 7th grade we didn't have a mile at our track meets. I ran the 100m dash and the 400m and long jumped. Then, in 8th grade I did a summer XC program and ran the mile a few times. I ended the season with a 5:57. Going into my freshman year I actually focused on the mile and ran 5:09 at the Hershey Track and Field National meet. YR: It seems like we've had a lot of super star role models that have had a hard time living up to good integrity standards...what suggestions would you offer to young athletes that have put too much weight on what they've said, only to find out it may not have been true. Meaning.....how does a young athlete aspire and hope, and still keep a solid focus when the super star falls apart. Basically, everyone is human. It is hard to think of our role models as normal people, but that is the amazing thing about running. We all start at the beginning. Every step that I went and am still going through, my super stars were at one point doing the very same. See? So the best thing we can do is focus on us. What is my goal? What do I need to do to achieve this? Who can help me? No matter what, we cannot change what others will do, so my advice is to be introspective and see what changes YOU can make to meet your goals in running and life. YR: If there was one piece of advice you could leave for young runners out there what would that be?
Photo by: Klotz Images
Be patient. We live in a culture of instant gratification. Distance running is an art that is developed slowly over time. We do not become Piccasso's over night, we must embrace being diligent over time. Enjoy the journey; running has so many lessons that help develop us as human beings but if you can't find fun in it, then those lessons can be negative. SO, always make sure to "Run Happy!" YR: Anything else you'd like to say to the Youth Runner Universe? Thanks for the great questions! Appreciate having the opportunity to share about my passion :) Feel free to follow my training and updates on FB at Neely Spence Gracey or twitter @neelyspenceG
...ALWAYS MAKE SURE TO "RUN HAPPY!"
14 YOUTH RUNNER | APRIL/MAY 2013
800
2:13 (APRIL 2010)
1,500
4:23 (JUNE 2011)
3,000
9:10 (PENN RELAYS CHAMP APRIL 2011)
5,000
15:27 (7TH AT USA'S JUNE 2011)
6K XC
19:58 (RUNNER-UP AT CLUB XC 2011)
8K
25:22 (RICHMOND CHAMP AND CR NOV 2012)
10,000
32:16 (ZALOPEK 10K CHAMP DEC 2012)
Above Left: Running the Shamrock Run as a high school sophomore. Below Left: Having some crazy fun times with my
In her final high school race, Spence became a national champion by winning the two-mile event at the 2008 Nike Outdoor Nationals, finishing the race in 10:20.77. On the cross country circuit, she was
the fourth-fastest competitor in the nation at the 2007 Foot Locker Nationals with a time of 17:35, yet
her 5K personal record is 17:19, an effort recorded at the New York Road Runners Club Cross Country Championships that is the fourth-fastest time in the history of the historic course at Van Cortlandt
Park. Spence was the Northeast Region Foot Locker Cross Country Champion as a junior and a senior. On the track, she successfully defended her state title in the 1,600-meter Class AAA event in May at
Shippensburg’s Seth Grove Stadium with a time of 4:44.85. Her fastest mile was run in 4:48, while her quickest two-mile time was 10:20.05. Among her other personal best times were a 22:00 turn in the 6,000-meters and a 10:16 time in the 3,200-meters. She was named the Shippensburg Sentinel Athlete of the Year and finished her high school career with two PIAA Class AAA cross country titles and two state track medals.
2013 APRIL/MAY | YOUTH RUNNER 15
9 YEAR OLDS TOMMY WATERS JR. AND MO GAMMAGE
from West Coast Speed give it everything they've got! 16 YOUTH RUNNER | APRIL/MAY 15 JUNE/JULY 2013
2013 APRIL/MAY | YOUTH RUNNER 17
et
D
an
rm
P e Im hot rm ag o b ine es y: d. Sm ot he
17 YOUTH RUNNER | JUNE/JULY 2013
ag es
Ph oe ot ni o xI by n : S vit m at ot io he na rm l an Im
Ph
an
m
he r
J th ets Ph e le tak S o a e Im mo to d ag the by es rm : an
an
rm
he
es
ag
Im
B Ph ay C ot it o ie by s :S m ot
Lo Ph ng ot Be o by ach :S m ot
es
ag
Im
d
an
H off at e
th al
tr
en
C
a
id
or
Fl
l
na
tio
ita
nv
sI
er
lid
G
S w ar at in a B s t ax A P S ho rca he te Im mo to di 30 r ag the by a 00 es rm : an
C Ph oro ot na d o by o M :S he idd rr le iC S or cho te z ol C ha m pi sh i
on ps
S A oC Ph ctio al S o n Im mo to ag the by es rm : an
s
P Ph hoe ot ni o xI by n : S vi t m at o t io he na rm l an Im ag e
P In ho Ph vit eni S o a x Im mo to tion ag the by al es rm : an
P Ph hoe ot ni o xI by n : S vit m at ot io he na rm l an Im es
ag
G sh irls ow fr off om th Pu ei er r t to ro R ph ico ie s
A P rc Sm ho adi Im o to a ag the by es rm : an
TRACK SHOTS Shots fro m most rec the e events ar nt o the coun und tr y...
UAGTCA Indoors Photo by: Craig Lewis
2013 JUNE/JULY | YOUTH RUNNER 18
CHOOSE YOUR PERFECT SHOE WITH THE HELP OF YOUTH RUNNER'S BUYER'S GUIDE BY: CREGG WEINMANN THE RUNNING NETWORK
If you like the techie stuff we’ve got it for you in the shoe description. Otherwise skip to the TESTERS comments. These are from the runners that actually tried the shoes. This Review Represents Our Third Annual Look At Minimalist Shoes. Here We Have Examined The Increasingly Growing Category And Feature Five Of The Shoes Best Suited For Young Runners, Some Available In Children's Sizes (Notably New Balance, Some Brooks Shoes, And Some Saucony Shoes), The Rest Just In The Usual Size Runs For Adults. Much Debate Has Swirled Around The Benefit And Risk Associated With The Use Of Minimalist Shoes, But Adaptation To Thinner And Lighter Shoes, And Their Cautious Use Are Good Principles To Adopt. Your Use Will Be Determined By Your Fitness And Preferences, But All Runners Can Benefit From The Use Of A Minimal Shoe For At Least Some Of Their Running.
“COMFORTABLE WHILE RUNNING, NEITHER TOO SNUG NOR [TOO] LOOSE."
BROOKS PUREFLOW 2
$100
The PureFlow sports a few key changes along with a bump in the price. The upper has been completely reworked. The tongue is gone, in favor of a continuous lateral-side opening with a medial flap. Support over the instep is provided by the Navband and no-sew overlays on each side that create a midfoot saddle. With the day glow colors you have built-in, safety features. The low-profile midsole continues with a 4mm drop that can handle some serious mileage. The outer sole is carbon rubber, allowing the foot to support and balance itself in midstance. The PureFlow 2 is low- slung, light, and responsive.
SIZES: Men 7-13, 14; Women 5-12 Weight: 9.8 oz (Men's 11); 7.9 oz (Women's 8) Shape: semi-curved Website: www.brooksrunning.com 19 YOUTH RUNNER | JUNE/JULY 2013
"FIT JUST RIGHT, STABLE AND SECURE."
ASICS GEL-KAYANO 19
$150
"COMFERTABLE, DURABLE, LIGHT AND CUTE!"
MIZUNO WAVE RIDER 16
$115
The Gel-Kayano is now sleeker and lighter weight with an upper that supports and moves with the foot better than ever. The upper trades the previous open mesh for a closed mesh and welded overlays, giving the shoe a more unified feel. The midsole features the same basic profile but is more rounded. The generous Gel pad has been reshaped and the Dynamic DuoMax—a stabilizing medial support—effectively curbs overpronation. The outersole is AHAR in the heel with DuraSponge rubber, ASICS’ proven rubber compound, in the forefoot. With its combination of fit, stability, and stylish performance, the Gel-Kayano 19 earned our award for Best Shoe in the Motion Stabilizing category.
The Wave Rider’s the upper looks new with a closed mesh that seems stiffer, enabling the traditional midfoot overlays to be replaced with fewer (and lighter) welded ones. Overlay at the heel and toe continue to provide the same structure as before. The shape of the midsole has been subtly altered, though our wear testers confirm that it provides the same performance as did the 15. The outer sole is X-10 rubber with the SmoothRide hinged element in the forefoot, encouraging a snappy toe-off. The triple threat of responsive ride, great fit, and high mileage durability earned the Wave Rider 16 our award for Best Shoe in the Neutral category.
Sizes: Men 6.5-13, 14, 15, 16; Women 5-12 Weight: 11.3 oz (Men's 11); 9.4 oz (Women's 8) Shape: semi-curved Website: www.asicsamerica.com
Sizes: Men 7-13, 14, 15, 16; Women 6-12 Weight: 11.7 oz (Men's 11); 9.1 oz (Women's 8) Shape: semi-curved Website: www.mizunousa.com
"FITS WELL, FEELS GREAT AND IS RELIABLY VERSATILE."
New Balance 890 v3
$110
"USUAL GREAT SAUCONY FIT. SNUG IN THE HEEL AND MIDFOOT WITH A ROOMY TOEBOX"
SAUCONY MIRAGE 3
$110
By focusing on aesthetics, performance, and durability, the 890 uses the surprisingly light and well-cushioned midsole foam, RevLite. In the upper, positioning of the no-sew overlays wrap the foot more securely, especially in combination with the ankle collar foam. The midsole continues with single-density RevLite and well-sculpted geometry, particularly in the crashpad. The outersole retains thin, but tough carbon rubber in the heel and a blown rubber forefoot. The net effect is a light, durable, high mileage trainer with a comfortable fit, as expected. The continued fusion of lightness, comfort, and supportive fit earned the 890 v3 our award for Best Renovation.
The Mirage straddles the categories of minimal drop shoes and supportive shoes with a generous stack height; it’s well cushioned and efficient. The upper returns to an open mesh with welded, no-sew overlays providing just enough support for the foot with hardly a weight gain. The midsole is responsive and well cushioned enough to handle high-mileage training. The TPU medial support in this iteration is effective at curbing overpronation . The combination of responsive cushioning, light weight, and great fit earned the Mirage 3 our Best Performance Shoe Award.
Sizes: Men 7-13, 14, 15; Women 5-11, 12 Weight: 10.4 oz (Men's 11); 8.1 oz (Women's 8) Shape: semi-curved Website: www.newbalance.com
Sizes: Men 7-13, 14, 15; Women 5-12 Weight: 9.8 oz (Men's 11); 8.4 oz (Women's 8) Shape: semi-curved Website: www.saucony.com 2013 JUNE/JULY | YOUTH RUNNER 20
COOLEST KID'S RACES:
JUNIOR CARLSBAD If you live in Southern California you may have heard of the Junior Carlsbad. It was held on April 6th and it was the 24th year. More than 2,000 kids 12 and under run through the streets for a day fun. They even have a 50 yard Toddler Trot for little brothers and a 25-yard Diaper Dash for age and under. The big dogs run the Carlsbad 5000 which is one of the most famous and fastest short road runs in the world.
22 YOUTH RUNNER | APRIL/MAY 2013
All photos by: Photo Run
ING KIDS
ROCK THIS YEAR!!!
Thousands of kids have already participated this year in the ING KiDS ROCK runs around the country including New Orleans, D.C., Phoenix, Dallas, and Nashville. The way it works is that kids train for 8-weeks and run the final mile of their 26.2 training on the run day. Everyone gets cool orange shirts and the achievement of reaching their goals.
NEXT UP: SAN DIEGO, CA. JUNE 1ST PHILADELPHIA, PA. SEPT 12TH MONTREAL, CANADA SEPT. 21ST LOS ANGELES, CA. OCT. 26TH SAVANNAH, GA. NOV. 10TH SAN ANTONIO, TX NOV. 16TH FOR MORE DETAILS AND TO REGISTER go to http://ingkidsrock.competitor.com/
All photos courtesy of Competitor
2013 JUNE/JULY | YOUTH RUNNER 22
SUN SAFETY TIPS
E F A S ER N U M S M E U B IS S RUN TH D OUT ! AN E SUbeNhot out thereand takes . TtH’s goingtratock thischsummer sun the ompetition I
1
Protect your scalp by wearing a hat. Your hair doesn’t protect your scalp and incidence of melanoma of the head and neck is increasing.
2 3 4 5
Wear sunscreen with a sun protective factor (SPF) of 30 or higher.
Wear a sunscreen that protects your skin from both UVA and UVB rays. Remember to reapply your sunscreen every two hours (more if you are swimming or sweating.) Check the expiration date of your sunscreen. If it is expired, its active ingredients are not active!
c mu on the g too of the OutrunP TEN gettinfun out up withour TO the teamed g you We to brin TIPS. Sun SAFETY SUN
6
Wear sunglasses that protect against UVA and UVB rays and the risk for ocular melanoma.
7
Stay out of direct sun when the rays are the strongest: between 10 am and 4pm.
8
Don’t use tanning beds: their ultraviolet rays can increase a person’s risk for melanoma by 75%.
9
Wear protective clothing with a built-in UPF factor in the fabric.
10
Remember that a white cotton T-shirt has a UPF factor of only 5 to 7. Wear clothing that is tightly woven and darker in color so less UV radiation reaches your skin.
As a runner and a track & field athlete, you spend countless hours in the sun. Be sun smart! For more information about skin cancer and sun safety, visit www.outrunthesun.org. 23 YOUTH RUNNER | JUNE/JULY 2013
RACING THE 800 METER
BY COACH JEFF ARBOGAST This is an excerpt from a long article called “Racing and Pacing the 800 Meter” You can read the entire article at Youthrunner.com A great finishing turnover is the best weapon in the arsenal for “Racing the 800” tactics so again, training work on turnover and sprint form will be a great defense for surging and kicking races. The event should be thought of as a ‘sprint’. Not too many tactical opportunities occur in a ‘sprint’ (think of the 400m), so the faster an athlete decides to run, the less the chances are that positional disadvantage on the track or your competitor’s actions will have any bearing on the outcome.
Tactical situations regarding competitors also include: Avoid passing wide on turns if at all possible, but if necessary, get around and clear (full stride ahead) as quickly as possible. Pass with authority. The event is too quick for
Understand the rules for protecting your position in the field at the start and during the race. Avoid fouling at all costs, but use high arms for balance and protection at the start and do not be afraid to ‘mark’ or check competitors who cut in prematurely with a light touch to the back or side.
gamesmanship. If someone is in the way, go around at the
earliest opportunity that does not put you at a disadvantage by forcing you off pacing.
Starting in Lane 1 allows the competitive field to ‘collapse’ into your lane if you do not get out with authority. 26 YOUTH RUNNER | APRIL/MAY 25 JUNE/JULY 2013
Run your race. 400m or 200m athletes do not worry about what is happening to competitors in other lanes. Your race is the same, just without lanes. Any race effort that depends upon the actions of a competitor puts you in a position of ‘reacting’ instead of ‘acting’. You alone are accountable for your race.
LAP
COUNTING Photos by: Smotherman Images
800 METER RECORDS FROM COMPETITIONS AT THE USATF JUNIOR OLYMPICS 8 AND UNDER:
Elijah Porras Lucea Wright
02:35.2 02:38.2
June 2012 July 2012
William Moore 02:19.0 Kennedy Simon 02:21.0
May 1989 July 2010
9-10 YEAR OLDS
11-12 YEAR OLDS
Reginald Warren 02:07.2 Raevyn Rogers 02:13.1
13-14 YEAR OLDS
Cody Harper Raevyn Rogers
July 2001 July 2008
Howard Shepard II 01:50.5 Phillis Francis 02:04.8
July 2007 July 2008
17-18 YEAR OLDS
Nick Davenport 01:49.4 Sarah Bowman 02:05.2
= BOYS
= GIRLS
+ TIMING FOR EVENTS
July 2001 July 2008
01:56.3 02:13.1
15-16 YEAR OLDS
FOR P.E. TEACHERS
July 2000 July 2005
3 MINUTE SETUP NO CORDS, WIRES, OR MATS 2013 JUNE/JULY | YOUTH RUNNER 26
A TALK WITH:
OLYMPIAN CARL LEWIS YR: Carl, it's always good to see you at the North American Final greeting the athletes at the finish line and leading the opening ceremonies parade. What's been the most satisfying part of the weekend for you and what keeps you coming back? Carl: Well, the obvious answer is the kids. As you may know, HERSHEY’S Track & Field Games is the largest youth sports program of its kind in the United States, Puerto Rico and Canada. Events take place in all 50 states, the District of Columbia, Puerto Rico and most provinces in North America. Hundreds of athletes make it to the grand finale — the North American Final in Hershey, Pennsylvania. I love being part of an event that not only broadens their life through sports, but gives them an opportunity to travel away from home ― sometimes the first opportunity they have ― and meet new friends. I went to the same type of event when I was young, so it is fun to understand how they are Opening Ceremonies at Hershey's North American Finals experiencing the meet. YR: During all of those years of competition, what was it that YR: Any great “Finals” races that really stand out in your mind? drove you every morning when you woke up? Carl: I love the emotion at the finish line of Hershey’s Track & Carl: I wanted to be my best. Every day was another opportunity Field Games more than the race. Someone is always crying, either for me to challenge myself to be better. I always tell kids, “compete from joy or maybe sometimes, sadness. Of course it is great to see for distance or time, never for place.” This is also the philosophy the close race, the one where someone comes from behind to win. behind HERSHEY’S Track & Field Games. It’s not about overcoming and beating someone else, it’s about overcoming YR: You've been a great role model and kids look up to you. It's and beating yourself, and having fun along the way. The Program obvious you care about the kids when you put your arm around wants you to get active and have fun through running, jumping a runner that just fell and help them off the track. Lately there and throwing. All you need is a pair of shoes. have been a few superstar role models that haven't quite lived up to their positive image. What do you say to the impressionable YR: What was your best youth track meet experience? kid whose world falls apart because they wanted to be like one Carl: I participated in the “Jesse Owens” games, very similar to of those role models? HERSHEY’S Track & Field Games. I don’t remember any of my Carl: I think they can correlate this to their life in school. You times, or distances, but I had the best time with the other kids! will have people you think are your best friend, and then they HERSHEY'S Track & Field meets also provide an outstanding disappoint you. In other words, Track & Field is just teaching you opportunity for kids to make new friends and in addition, to seek out others that reflect your values. become committed to a physical fitness program. YR: Of your entire career, what was the single most memorable highlight? Carl: It would be tough to pinpoint “one” event when I have so many, but I suppose that winning the first gold medal stands out, as well as winning the last gold medal. YR: What was your worst track experience, and how did you get back on the horse and go again? Carl: ’88 Olympics …100 final. My Father had cancer and passed away. At his funeral, I promised him that I would win the gold in the 100 for him. At the race in Korea, I came in 2nd place. I had to wake up the next morning and compete in the long jump. The winner was eventually disqualified due to a positive drug test, and I was later given the gold medal. I am proud of my actions after that race. I was aching inside at my 2nd place position, but I wanted to make my dad proud of the way I handled not winning 27 YOUTH RUNNER | JUNE/JULY 2013
YR: How about your best high school meet? Carl: That would be the state meet, my senior year. It was the first state title in any sport that my high school had ever received! YR: If you had to pick five words that describe you, what would they be? Carl: Motivated, spiritual, organized, funny, and energetic. YR: What advice did you get from your parents or a coach when you were young that you still use every day? Carl: Never give up. YR: If you can impart one solid message to young athletes that they would remember and keep with them for life ... what would that be? Carl: Challenge yourself to be the best you can be.
Relay action at the North American Finals.
Carl cheers athletes through the finish line.
YR: What about Carl the kid? What were your favorites during your early teens? Food? Vegetables – still my favorite to this day. School Subject? History Book? Ok, my big secret ‌ I am a nerd! I loved reading the dictionary and encyclopedias. Best movie? Superman Sports, besides Track and Field? Football...I am a fan of the Philadelphia Eagles. Who were your role models? My parents and Jesse Owens were my role models. What music did you listen to? I liked all types of music. 2013 JUNE/JULY | YOUTH RUNNER 28
ASK A
COACH fe a tu ri n
g
Coach Drew Wasmund
At youthrunner.com, ask questions, get tips and improve yourself.
TRACK SHOE TYPE What kind of spikes should I buy for track? It is important to remember that no shoe will make you run fast, but with that said, there are different kinds of spikes for different events (sprint, jump, long distance). The best thing you can do is to go to a running specialty shop and talk to one of the workers. They will find a spike that fits your discipline.
FOOD FOR FUEL What should I eat before my cross-country race? Your body loves consistency. You should eat what your normally eat. Now if what your normally eat is an entire pizza, or hot dogs, than you should probably ignore this. The point is if you have never had sushi you probably don't want to go out and try it for the first time before your race. Keep things simple and see what works. I suggest writing down what you eat everyday and see what affects your training runs - workouts - and races. Everyone is different but the general idea is to always eat healthy. Running is a lifestyle meaning it's a yearlong sport.
STAYING CALM I get really angry when people pass me in the middle of the race, how can I stay calm? Running has always been a sport that is about selfcompetition. What I mean by this is that endurance sports are internal battles. If you get beat by four minutes in a race, but you ran faster than you ever have before - it was a great day! You need to remember, especially in distance races, that normally the race is long. You need to have your own strategy coming into the race and stay within yourself. Most young kids start off sprinting - even in distance races. Run hard but run smart. If you start off by sprinting in a distance race you are setting yourself up for disaster. The idea is to run even splits, so remember when someone goes flying by you in the middle of a race chances are if you run smart you'll see them later on! 30 YOUTH RUNNER | APRIL/MAY 2013
ZZZZZZZ'S I’m a freshman this year, I stay up late to study for school almost every night and wondering how important is sleep to a track athlete? Sleeping is huge. If you are not getting enough hours OR the right kind of hours your training will be affected. Most people say one should get eight hours of sleep at least. Again, consistency is the key here. Your body loves being consistent. Schedule yourself to run at the same time everyday, eat at the same time, and sleep at the same time. Make it a goal to be in bed at a good time every night and don't stress out when you are not sleeping well. The last thing you want to do is be sitting in bed trying to force yourself to fall asleep. Remember, all of the "little things" count, but have confidence that when you step on the line you are going to run hard no matter what negativities have occurred.
MORE SPEED How can I get fast without running a lot? You can't. There are no short cuts in running. This does not mean you need to run a 100 miles a week, it means that you must be willing to train smart and listen to your coach. There is no easy way to get good at running. It's a simple sport but you must be willing to train consistently by putting one front in front of the other.
If you have Questions for the Coach, log onto www.youthrunner.com to get them answered!
Here's just a few of the championship meets you'll want to add to your calendar:
AAU
• JULY 5-7 - PRIMARY NATIONALS, ORLANDO, FL • JULY 8-14 - CLUB CHAMPIONSHIP, ORLANDO, FL • JULY 29-AUGUST 3 - JUNIOR OLYMPIC GAMES, YPSILANTI, MI
YOUTH-USATF
• JUNE 25-26 - WORLD YOUTH T&F TRIALS, EDWARDSVILLE, IL • JUNE 25-30 - USA YOUTH OUTDOOR T&F CHAMPIONSHIPS EDWARDSVILLE, IL • JULY 22-28 - NATIONAL JUNIOR OLYMPIC T&F CHAMPIONSHIPS, GREENSBORO, NC
HERSHEY'S
• AUG 3 - HERSHEY’S NORTH AMERICAN FINALS, HERSHEY, PA
INVITATIONALS • JUNE 2 - NJ STRIDER INVITATIONAL, MAHWAH, NJ • JUNE 7-9 - 38TH ANNUAL NORTHWEST CLASSIC, MIAMI, FL • JUNE 7-8 - MIDWEST T&F YOUTH CHAMPIONSHIP, FISHERS, IN • JUNE 7-8 - PORTLAND TRACK FESTIVAL, PORTLAND, OR • JUNE 8 - CASCADE STRIDERS INVITATIONAL, BELLEVUE, WA • JUNE 8 - COLORADO SPRINGS STRIDERS INVITE, C-SPRINGS, CO • JUNE 8 - DAVID OLIVER YOUTH TRACK CLASSIC, WASHINGTON, D.C. • JUNE 8 - MASS. MIDDLE SCHOOL INVITATIONAL, FITCHBURG, MA • JUNE 8 - PEAK PERFORMANCE INVITATIONAL, OMAHA, NE • JUNE 9 - NORTHWEST CLASSIC, TROTWOOD, OH • JUNE 9 - UAGTCA RELAY CHAMPIONSHIP, PHILADELPHIA, PA • JUNE 14-16 - NEW BALANCE OUTDOOR NATIONALS, GREENSBORO, NC • JUNE 14-15 - EL PASO WINGS INVITATIONAL, EL PASO, TX • JUNE 14-15 - ROCHELLE AREA TC INVITATIONA, ROCHELLE, IL • JUNE 15 - JEUNESS INVITATIONAL, BROOKLYN, NY • JUNE 30 - NORTHEAST YOUTH INVITATIONAL, MANHATTAN, NY • JULY 13-14 - TRACK CITY CLASSIC, EUGENE, OREGON • JUNE 19-21 - RUSSELL E. BLUNT EAST COACH INV, DURHAM NC • JUNE 19-21 - UAGTCA YOUTH INVITATIONAL, CHESTER, PA For the details and registration links, go to youthrunner.com 2013 APRIL/MAY | YOUTH RUNNER 31