Youth Runner Magazine Sept-Oct 2015

YR MIDDLE SCHOOL CAMP SEPT-OCT 2015 $4.95

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MEET DORIAN FRIEND

some say he can’t be stopped

THE WOODLANDS XC GOING FOR 18TH STATE TITLE

JOE WASKOM!!!

HE'S A NATIONAL CHAMPION

GET THE LATEST @ YOUTHRUNNER.COM

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

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YR MOMENTS TOO CLOSE TO CALL In the 17-18 100 meter dash at the USATF Junior Olympics Javonte Ferguson #7559 from the Warriors Elite TC crosses the line first in 10.62. Next was Darrion Flowers from Hallmark in 10.76, in 3rd was Tyson Spears-Titan TC in 10.79, Lawrence Crawford-Club Nitro 4th in 10.80, Elite Speed’s Terryon Conwell 5th in 10.85, and John Lewis-Athletics Stars came across in 10.86.

SMOTHERMAN IMAGES

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YR CONTENTS: SEPT-OCT 2015

READY.SET.GO JOE

Vol. 20 issue 4

CHECK IT OUT

WASKOM DISTANCE RUNNER & NATIONAL CHAMP

INSTAGRAM FAN SHOTS SUMMER HIGHLIGHTS

16 18

8

KIDS SUBMIT AN ATHLETE

20 27

FEATURE MORE

THE WOODLANDS XC 11 YR MIDDLE SCHOOL CAMP XC SHOES

12 6

22 7

HARI RAI KHALSA

TRAINING PREPARE, PREPARE, PREPARE

YR MOMENTS

2

GUEST EDITOR MELODY FAIRCHILD YR BLOGGER QUINCEY HETTINGER 14

25

POSTER

26

BEET JUICE

29

COMING UP

YOUTHRUNNER.COM | 5

YR GUEST

EDITOR

VOL. 20 ISSUE 4 | SEPT/OCT 2015 PUBLISHER/EDITOR Dan Kesterson EDITOR AT LARGE Ian Kesterson GUEST EDITOR Melody Fairchild

LETTER FROM THE

GUEST EDITOR Hi, this is Melody! I’m a professional runner these days but I started when I was in elementary school like most of you. “I’m running to the house behind the rock!” I declared to my family one day when I was eight years old. I grew up in Four Mile Canyon, just west of Boulder, Colorado and unless I wanted to head back towards town, the only way to run was up.

In my mind, I was going on a grand adventure and the butterflies still trapped inside me, were in soaring mode. They super-charged my movements as I laced up my shoes, inhaled deep breaths and stepped outside onto the front porch. I stood there and thought about where I was going, visualizing the round trip with hope in my heart and wings on my heels I set off

EDITOR'S NOTES 6 | SEPT/OCT 2015

running, down the sidewalk in front of the house, took a flying leap over the cottonwood tree roots busting through the driveway, over the bridge with four mile creek gurgling beneath it and hung a left, up canyon. And then I arrived; I was at the house behind the rock. It took all of roughly three minutes. Then I wondered: what lies beyond this? I looked at my feet, noticing where I was. I grabbed a fat stick and dug a deep line in the dirt from where I was standing, to a few feet away, towards the creek. “I’ll take one more step, each time,” I said to myself.

ART DIRECTOR Sean Kesterson CONTRIBUTING DESIGNERS Eric Skelton, Zach Minard PHOTOGRAPHERS Klotz Images, Har Rai Khalsa, Smotherman Images, Eric Ward, Colleen Thompson, Craig Lewis, Photo Run, Dingo Images, Instagrammers, Fans WEBSITE-DIGITAL-VIDEO Sean Kesterson

THANKS TO: Bob Williams, Matt Walsh, Matthew Maton, Elijah Greer, Melody Fairchild, Campers, Marisol Jenkins, Willamette TC, Dave Watt & ARA, PDXC Series, Sponsors, Blue Goose Productions, Tryon Creek, Lewis & Clark.

I flew home. “That was fast,” my Mom said. “Yep. I’m gonna take one more step each time I go!” I declared.

ADVERTISING & SPONSORSHIPS mediakit@youthrunner.com

This formative experience of running two hundred meters, of remembering the feeling in my body and the emotions surrounding it, set the tone for years of running success to come.

SUBSCRIPTION RATES US One Year: Print $14.95 Subscribe at www.youthrunner.com

Take one step at a time toward the things which you feel passionate and are curious about and live to love YOUR Journey.

Melody Fairchild

It's back to school time at Youthrunner. This issue we're taking a look back on the awesome time we had at Youthrunner summer camp and getting some pro tips for starting high school with JO champ Joe Waskom.

Courtesy of Melody Fairchild

Melody Fairchild, Professional Runner

CONTRIBUTING WRITERS & BLOGGERS Quincey Hettinger, Espen Lehnst, Mick Grant, Jacob Pinon, Casey Lum, Drew Wasmund, Raelynne Miller, Cregg Wienmann, Owen Allen, Fiona Whiting, Jordan Schilit, Lea Paragas, Emma Smith, Jesse Lambrecht, Michael Bergmann, Mike Fleming, Keinan Briggs

PUBLISHED BY: Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2015 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 QUINCEY'S FAVORITES

Phone App

Quincey Hettinger College Sophomore BYU, Age 19 Recovering from injury

YR BLOGGER QUINCEY HETTINGER

XC RUNNER AND BLOGGER

Last spring while finishing my first year at BYU, I fell off a razor scooter and broke my knee. After having surgery and being on crutches for 6 weeks, I began walking and doing physical therapy.

I didn’t know how difficult it would be to return to my normal physical capabilities.

Since starting physical therapy in July, I have increased my range of motion from 55 to 115 degrees as well as increasing my balance and strength. I can successfully ride a stationary bike and walk 4-5 miles a day.

I currently attend three two-hour physical therapy sessions every week and do exercises at home 4 times every day. My orthopedic doctor recently gave me a cortisone shot to reduce inflammation and discussed the possibility of having surgery to remove scar tissue.

This journey has not been easy. The consequences of not reaching my goals are greater than simply not beating a PR or finishing in the place you would like in a race; more importantly, my future fitness level is dependent on my diligence to my physical therapy now.

Because I run, I know I must be dedicated to my daily regimen. Because I run, I know if I slack off, I will not achieve my goals and I risk being able to return to my full capacity. Because I can’t run now, I am motivated to work hard so that I can run again soon.

WHAT ARE QUINCEY'S

Movie

Food

FAVORITES? Color: Purple School Subject: English

Running Shoes

Phone App: Instagram (@quinceyhett) Last movie I saw: Unbroken XC Course: Kit Carson Park, Escondido, CA Food: Fettuccine Alfredo and Ice Cream

Music

Breakfast Cereal: Frosted Mini Wheats Running Shoes: Asics GT-2000 Music: “We’ve Got Tonight” by Phillip Phillips and “Everything Has Changed” by Taylor Swift

TAG PHOTOS #YOUTHRUNNER

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JOE WASKOM! TRANSITIONING FROM JO CHAMP TO HIGH SCHOOL FRESHMAN HAR RAI KHALSA

"I LEARNED TO ALWAYS RUN THROUGH THE LINE"

WE FIRST SAW JOE RUN AS A 6TH GRADER IN THE MIDDLE SCHOOL MILE AT THE PORTLAND TRACK FESTIVAL. HE WENT OUT REALLY FAST BUT RAN OUT OF GAS ABOUT HALF WAY THROUGH THE RACE. LUCKILY JOE LEARNED FROM THAT RACE AND HAS SINCE EARNED HIMSELF TWO NATIONAL CHAMPIONSHIPS. WE TALKED TO HIM ABOUT THE SUMMER AND HIS THOUGHTS ON THE UPCOMING HIGH SCHOOL SEASON.

Q&A WITH JOE: YR: You came home from the USATF Junior Olympics as the 3000m National Champion in your age group. Describe the experience.

Joe: As soon as I got off the plane, I could definitely feel the humidity and how hot it was. We drove two hours to Jacksonville from Orlando and on the way, found out our hotel room had been given away! Long story! Things were a little stressful, but it worked out and I was ready to race the next day in

the 4 x 800 with my Speed U teammates. Being able to race in the 4 x 800 was a great warm up and a chance to get on the track and get used to it. The track was awesome and fast. The next morning, I had to get up very early to race in the 1500-meter prelims. I was super lucky that I ended up in the slowest heat that day. I was able to relax and save some energy for the 3000 meters. On Friday, I had the day off and we drove to St. Augustine, Florida, which is the oldest town on record in the U.S. We went to an Alligator Farm and this awesome Popsicle shop.

Friday was a great day to just relax and have fun. Saturday morning, I was up early again for the 3000 meter final.

When I woke up, I just had a feeling of confidence. I had a great breakfast of fruit and an English muffin with

peanut butter. I met my coach, Anthony Joseph, in the warm up area and he led me through our warm up and talked to me about strategy. Thankfully, the strategy worked. Don’t go out too fast, move up gradually, stay with the top pack through the last two laps and at 200 meters to go, try to out kick everyone. Then, with the 1500 meter final, I tried the same strategy except my legs were tired and hurting and I couldn’t out kick everyone this time. I still got a PR, though! After a long and tiring week, my reward was a nice, juicy Five Guys cheeseburger!

Was there anything you learned from that 1500 meter final that you could use in the future?

I learned to always run through the line.

What was different from winning the national championship this year than the one you won a couple of years back?

Both were great! This time was on a track and I had lots of events, rather than just one. The conditions in YOUTHRUNNER.COM | 9

Florida were more challenging that the weather in Texas in December.

Besides the JO experiences what would be the next most memorable race for you?

The most memorable race for me was the Portland Track Festival in 6th grade.

I learned that if I sprint the first 800 meters of a mile, I would have nothing left and lose.

Any special meals you have the night before a big race day?

I have pasta or a baked potato the night before.

How about listening to music before a race or wearing lucky socks?

I do have a pair of lucky socks.

Let's back up, how did you get started in running?

I started running in elementary school and I did XC in 6th grade for my middle school. I joined Speed Unlimited in 7th grade.

What was your first kid race? Or was it soccer all the way until recently?

Turkey Trot 2008.

Soccer was my main sport, but I always did fun runs when I had the chance.

Now that you're transition into high school what do you think will be the biggest difference

as a freshman?

I think that the biggest difference will be that I will race older, taller, and faster kids rather than racing my own age. The races are longer, but I actually prefer that.

How much will your weekly mileage change?

My school coach has definitely changed my mileage. I am running between 3540 miles a week now. And the guys on the team run the training runs faster, too. So, longer runs at a faster pace.

But it’s good because I have people to run with rather than training by myself.

What are you looking forward to the most for your XC season?

I’m looking forward to the Tahoma Relays. It’s a 3k relay race and you get to run and swim through water during the race. Our team is also going to Portland for the Nike Portland Cross Country Invite, which is a big meet with lots of competition. It will be a fun weekend for our team.

Describe yourself in three words.

Ball of Energy What is your Favorite: Color - Green Movie - Without Limits School Subject Physical Education Running Shoe - Adidas Energy Boost XC Course - San Antonio shooting range

JOE'S RACE

TIMELINE 6TH GRADE MILE: 4:52 3000: 10:24

7TH GRADE 3000: 9:41

8TH GRADE MILE: 4:38 1500: 4:15 3000: 9:23

Any role models or people you look up to?

Steve Prefontaine. He was such a good runner from a young age. He was also confident, and the moment he stepped to the line he knew he would go flat out until he had nothing left. I admire that.

Any life time goals yet or thoughts about what you want to be when you grow up?

I want to run under a 4:00 mile in high school and I want to run in the Olympics. And then, I am considering being a world famous hand model… just kidding I want to be an astronaut.

What advice can you offer to other Youth Runners?

Stay positive, races or events might not go your way but if you stay positive and learn from every race, you will improve and get faster or maybe beat the guy who beat you the next time you compete. 

THE

TRADITION XC Nationals at Myrtle Beach

THE WOODLANDS HS XC TEAM

KLOTZ IMAGES

by: Jacob Pinon, HS Senior - The Woodlands Since opening its doors in 1976, The Woodlands High School has come to be one of the most prominent and recognizable schools in Texas. And its athletics programs are no exception, with many of its sports being known or ranked on the national level. But one of its teams stands above the rest...cross-country. The cross-country team is arguably the most successful in the nation with its myriad of awards, titles, achievements, and rankings attached to its name.

Although they have failed to capture their 18th state title in recent years, the future of the Highlanders program looks very promising. After a surprising season in 2014, which exceeded the expectations of many, The Woodlands hopes to capture its elusive 18th state title as well as make it back to Nike Cross Nationals for redemption in 2015, as they are ranked #1 in Texas and #2 in the nation coming into the season.

Through a season riddled with ups and downs, The Woodlands remained positive and prevailed through the “dirty south” and performed when it counted in 2014. Even with its cross season ending on a somewhat positive note, the team still felt it was counted out and this left them with a “chip on their shoulder” going into track season. While… their track season

was nothing short of exceptional.

They came out as the best school in the mile in Texas and one of the best in the nation, from their #1 runner to their last. This success is shown by how many runners they have sub 4:20 and sub 5:00.

In an interview, the team captain, Matthew McClellan, acknowledged the potential the team possesses for the upcoming season. He said, “We are more focused on bringing our team together and training hard.

Everyone understands that we have a chance to make something really special happen at state and NXN, so we are just going to give it everything we can and hope for the best”. With the years of success in the “storied program”, they will “still have to work incredibly hard to live up to the tradition”. McClellan went on to talk about last year as a learning experience and how he learned to stay relaxed and just race with it being his “first year to truly be on Varsity”. “All that matters is what happens during the race, not what the rankings are or

how I'm feeling that day.” McClellan hopes to lead the team by example by emphasizing that “Cross Country is a team sport” and that the Varsity team must “support the underclassmen” to have success as a whole and for the program to have success well into the future. The Woodlands’ success last year comes from the very idea of running “as a tight knit group with as small a spread as possible”, and with 5 out of 7 returning this very principle will likely hold true. As of now, The Woodlands certainly has the capable talent and depth to attain the state title and even the national title.

Whether McClellan or any of the other top 7 are able to win state, Nike Nationals, or Foot Locker individually remains to be seen, yet as a team their goals are within reach. This 2015 team aspires to represent the school name and be hanging in a picture frame right next to the schools best like Reed Connor and Eric Henry, but more importantly ---- live up to “The Tradition”.

Noah Wells, William Hunsdale, Matthew Henderson, Javier Erana, Eric Kroon, Matthew McClellan & Daniel Golden

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THE YOUTH RUNNER MIDDLE SCHOOL DISTANCE CAMP WAS AWESOME! NEW FRIENDS, GREAT FOOD, TON OF FUN, AND THE BEST COACHES FOR MIDDLE SCHOOL RUNNERS IN THE COUNTRY WE COULD FIND. HERE ARE A FEW RANDOM SHOTS FROM THE WEEK.

CAMP

KLO TZ

IMA GES

JOE WASKOM RUNNING THE TRAILS "STAY POSITIVE, RACES OR EVENTS MIGHT NOT GO YOUR WAY BUT IF YOU STAY POSITIVE AND LEARN FROM EVERY RACE, YOU WILL IMPROVE AND GET FASTER OR MAYBE BEAT THE GUY WHO BEAT YOU THE NEXT TIME YOU COMPETE." -JOE WASKOM

HARI RAI KHALSA

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INSTAGRAM

FANPAGE

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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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SUMMER MEET HIGHLIGHTS For track & field athletes it’s all about the qualifying meets to see just how far you can go. That usually means competing at your State or Association meet, if you did well then it’s on to Regionals. If you ate the right combination of pasta the night before, your favorite breakfast cereal that morning, and you performed well you just might be going to Nationals. The USATF kids went to Jacksonville, Florida and the AAU Junior Olympic Games was held in Hampton Roads, Virginia.

For the photos, videos, stories, and more get over to youthrunner.com.

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COLUMNS 1-2: BROOKS PR INVITATIONAL Brooks

invites some of the best high school talent in the U.S. to Seattle, for one of the best meets anywhere.

Photos by: Klotz Images

COLUMN 3: AAU JUNIOR OLYMPIC GAMES Over 10,000 ath-

letes got together in Hampton Roads for AAU’s National T&F competition.

Photos by: Eric Ward

COLUMN 4: USATF JR. OLYMPICS

This year Jacksonville hosted the JO’s and even though it was hot in Florida records were broken.

Photos by: Smotherman Images

COLUMN 5: USA JUNIORS CHAMPIONSHIPS Took place at Hayward Field

in Eugene, Oregon and was the qualifier for the World Juniors in Canada.

Some of these athletes also made it to the Pam Am Games.

Photos by: Klotz Images

COLUMN 6: TRACK TOWN YOUTH LEAGUE CHAMPIONSHIPS Kids pushed their limits

at the Track Town Youth League Championships which was held one night during the USA Outdoor Nationals.

Photos by: Klotz Images

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YR SHOE

GUIDE 1

2

3

4

CROSS COUNTRY SHOES HERE TO GET YOUR ADRENALINE PUMPING IS CREGG’S REVIEW WITH SIX OF THE LATEST AND BEST RACING SHOES AVAILABLE FOR YOUR UPCOMING CROSS COUNTRY SEASON. IN FINDING THE BRAND THAT BEST FITS YOUR FOOT, YOUR FIRST STOP SHOULD BE AT A SPECIALTY RUNNING STORE. REMEMBER TO EASE INTO WEARING THEM BEFORE YOUR FIRST CROSS COUNTRY MEET, ADAPTING TO THEM GRADUALLY BY WEARING THEM FOR SOME OF YOUR SPEED WORK BEFORE YOU BEGIN RACING. CHECK OUT CREGG’S DETAILED REVIEWS @RUNNINGPRODUCTREVIEWS.COM.

By Cregg Weinmann 1

ADIDAS XCS 6

2

ASICS CROSS FREAK 2

The updated XCS 6 is sweet because, as with each previous round, it’s focused squarely on high perfomance. The fit, low profile, and traction of the XCS 6 deserve serious consideration.

The Cross Freak, introduced last season and aimed at elite athletes, has been completely revised from top to bottom.

The fit, protection, and traction result in a successfully updated racer.

Sizes: Men 6.5–13,14,15 Women 5–12 Weight: Men’s 6.3 oz./6.5 oz. (size 11, spikeless/with 6 spikes) Women’s 5.0 oz./5.2 oz. (size 8, spikeless/with 6 spikes) Fit: Snug throughout

Sizes: Men 4–13,14 Women 5–10,11 Weight: Men’s 6.9 oz. (size 11, with 5 spikes) Women’s 5.6 oz. (size 8, with 5 spikes) Fit: Snug heel, close forefoot

$65

$85

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3

BROOKS MACH 17

It’s now available only in a 2015 spiked version, but takes a jump up in design and execution. The Mach 17 is, in a word, legit for cross country.

Sizes: Men 6–13,14,15 Women 6–12 Weight: Men’s 5.4 oz. (size 11, with 4 spikes) Women’s 4.3 oz. (size 8, with 4 spikes) Fit: Snug heel, very close forefoot

$100

4

NEW BALANCE 700 V3

New Balance offers its cross country shoes in three tiers, all of which provide outstanding performance at three budget levels. The forefoot features chisel points and four spikes in the spiked version ($70), or round nibs in the spikeless version ($65). The result is a well-done cross country racer.

Sizes: Men 7–12, 13,14; Women 5–10,11 Weight: Men’s 5.2 oz./5.4 oz. (size 11, spikeless/with 4 spikes) Women’s 4.1 oz./ 4.3 oz. (size 8, spikeless/with 4 spikes) Fit: Snug heel, close forefoot $70/$65

5

TIPS FOR SELECTING XC SHOES

6

WHILE CROSS COUNTRY RACING SHOES ARE MORE ALIKE THAN THEY ARE DIFFERENT, WE CAN’T EMPHASIZE ENOUGH THAT THE DIFFERENCES IN FIT AND CUSHIONING ARE CRUCIAL TO INDIVIDUAL COMFORT AND PERFORMANCE. Try on shoes from a variety of shoe companies. Differences in fit from one brand (or model) to the next allow most runners to find a racing shoe best suited for their particular foot type.

Two factors should influence your selection of a cross country racing shoe: how well it fits you and how it feels when you run in it.

5

NIKE ZOOM RIVAL

The Rival is Nike’s entry-level cross country offering, available in spiked (XC, $65) and spikeless (Waffle, $50) versions. While aimed at the high school runner, the Zoom Rival is a rock solid cross country racer.

Sizes: Men 4–13,14,15 Women 5–12 Weight: Men’s 7.5 oz./7.7 oz. (size 11, spikeless, with 4 spikes) Women’s 6.0 oz./6.2 oz. (size 8, spikeless/with 4 spikes) Fit: Snug heel, close forefoot

$65

6

SAUCONY CARRERA

The Carrera is targeted at elite cross country performers Round 2 emerges as an effective cross country shoe that has taken a step up in fit and performance.

Sizes: Men 7–13,14 Women 5–11,12 Weight: Men’s 4.9 oz. (size 11, with 6 spikes) Women’s 4.0 oz. (size 8, with 6 spikes) Fit: Snug heel, close forefoot

Wear your racing shoes before the actual race, since the low profile of the shoe coupled with the intense effort of racing can be tough on your soft tissue if you haven’t prepared well.

Choosing between spiked and spikeless models should be based on the racing surfaces you’ll encounter during your season.

Cross country spikes are slightly better than spikeless shoes at gripping muddy or soggy ground, but they are limited to use on all-natural courses. In California, they aren’t allowed for cross country at the high school level; however, they are permitted during track season.

Spikeless models work almost as well as traditional spiked shoes in the mud. In addition, they can manage pavement, sidewalks, and rocky surfaces as well as indoor and outdoor tracks.

$65 YOUTHRUNNER.COM | 23

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TIPS FOR

RACE DAY

Quincey Hettinger YR Blogger

PREPARE, PREPARE, PREPARE There are some things you cannot fully prepare for when approaching race day. You might get sick the night before a race, strain a muscle during practice, or allow the nerves to get the best of you. However, there are a number of factors that you can prepare for prior to a cross country competition.

Courtesy of Phil Roeder: flickr.com/tabor-roeder

PRACTICE: Attend practice every

week. You will become a better runner if it becomes your priority to be at practice, rather than going to soccer practice or hanging out with friends.

You cannot cram your preparation for a race because it takes time and consistent effort to improve.

LISTEN TO YOUR COACHES: Your coaches want you to do your best and they know how to get you there. They can only help you if you listen to them and implement their sound advice.

ROUTINE: Have a routine of what

you do on the evening before and the morning of race day. This might include eating a certain item for breakfast or doing certain drills. This routine will help you feel comfortable and calm your nerves on race day.

This routine will also enable you to feel more prepared for the race.

GEAR: Break in your racing shoes prior to the race so you know they fit properly and will not cause discomfort. Plan what outerwear you will use depending on weather, making sure to consider jackets, hats, mittens, and extra socks.

JUNK FOOD: My coach would often tell us to stop eating junk food several weeks before important races so we would have more energy. Although this is a sacrifice, it will definitely help you to feel better on race day.

WEATHER: When I was younger, nationals often took place in very cold

places such as Rhode Island, Kansas, and Alabama. Being from San Diego, we were not used to the cold and we would hold practices very early in the morning to see how much gear we would need to wear to feel good during the race. Check the weather before the race so you will be prepared to run, rain or shine, humidity or snow.

Although there are many unexpected circumstances that may arise on race day, we can and should prepare for all of the surprises that await us. Confucius said, “Success depends upon previous preparation, and without such preparation there is sure to be failure.” Because I run, I have learned the value of anticipating the circumstances that may arise on race day.

Because I run, I have trained myself to adapt to new situations and be prepared for anything that might happen.

Never let bumps in the road discourage you from achieving your goals!

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TIPS FOR

RECOVERY

Adding a small glass of beet juice to your training routine can improve performance and recovery

BEET JUICE FOR PERFORMANCE AND RECOVERY by Espen Lehnst

Ever wonder what would help you recover in a race, give you extra endurance and improve your race time by multiple seconds? There is something that helps all of the above; it’s called Beet Juice. It may not taste or look great, but if you drink it, consistently you could see an improvement in your performance and recovery. Since I started adding a small glass of beet juice to my training, I have seen big improvements in my performance, I feel stronger, recover faster, and it has helped reduce muscle and stomach cramping while running.

improvements in my running and recovery, which helped me to keep drinking it. I will drink a small glass, about 6 ounces prior to training or racing. Beet juice increases nitrates in the body, which improve blood flow and can increase stamina. I only drink it during my training periods for track and cross country and only on days that I run, which is about three days per week. I prefer to drink it cold and fast because it doesn’t taste great, I have not experimented with mixing beet juice with anything to improve the taste.

I learned that beets taste much better when eaten compared to drinking beet juice, but I immediately noticed

I have tried two different brands of beet juice and recommended both.

The first brand I tried and used for

26 | SEPT/OCT 2015

seven months was Biotta Beet Juice.

This juice comes in a large 16.9 oz. bottle. I would put it in the fridge and pour about 6 ounces per day into a glass to drink it. You can find this at most health food stores, but we usually order it by the case from Amazon. The other kind I have been using for the past couple months is called Beet It Organic Sports Stamina Shot. Although this tastes a little worse than the Biotta brand, it comes in small bottles 2.35 ounces while providing 4 to 5 times the beet juice benefit compared to 6 ounces of the Biotta brand. I also recommend you drink this in your kitchen and over the sink because it will stain if you spill it. Beet juice and its benefits for performance has been receiving a lot of attention lately by running websites and magazines, so you should have no trouble finding more information about it. I encourage you to try using it before you train or race for a few weeks and hopefully you will notice the same benefits I have.

Courtesy of Breville USA: flickr.com/breville

YR Blogger Espen recently won the 11-year-old 3000-meter at AAU Track Nationals this summer.

SUBMIT AN

ATHLETE

DORIAN FRIEND ONE SPEEDY KID!

Some say that Dorian Friend can’t be stopped. He’s competed on both the local and National level and he’s only been beat once.

During his second year of Track and Field, Dorian competed in New Orleans, LA at the AAU Junior Olympic Games where he placed first in the 100, 200, and 400 meter dash.

Next it was off to the AAU Club Championships in Orlando, FL where he placed first in the 100, 200, and 400 meter dash as well. One week later he placed first in the 100, 200, and 40 meter dash at the USATF Junior Olympics.

The 5 foot tall, 11 year old speedster recently competed in the 2015 AAU Junior Olympics in Norfolk, VA where he placed 1st in the 200 and 400 meter dash, while anchoring his teams’ 4x100 meter relay.

No matter what arena he’s in or who’s standing in the lane beside him, Dorian shows up and shows out. He practices like a champion, never gives his coaches a problem, and remains respectful and humble both on and off the track!

Courtesy of Damon McClure

Along the way his records are as follows 8 year old boys 9 year old boys 10 year old boys

11 year old boys

400 meter dash 100 meter dash 400 meter dash 100 meter dash 200 meter dash 400 meter dash 400 meter dash 400 meter dash

1.06.75 13.35 1.03.48 12.97 26.28 58.80 58.74 25.79

(National Qualifier) (National Qualifier) (National Qualifier) (USATF Junior Olympics) (USATF Junior Olympics) (USATF Junior Olympics) (Club Championships) (District Qualifier)

YOUTH RUNNER TOP DOG OF THE MONTH FIRST HS GIRL TO BREAK 11 SEC

USA JUNIOR NATIONALS WINNER

JJ Herrera, 7 Salem OR

Candace Hill, 16 Conyers, GA

Kate Murphy, 15 Lake Braddock VA

At age six JJ surprised everyone by getting the official world record in the15K in a time of 1:21.09, then he went out and got himself another record in the half marathon of 2:13.13. No one pushed JJ to run these miles, he’s just one determined kid.

This summer at the Brooks PR Candace was the first prep girl to ever break 11 seconds in the 100-meter dash & is the fastest girl under 20 in the world. WOW!

Kate wowed the crowd at USA Juniors Nationals with her terrific kick for the win in the 1500-meter run then went to the Pam Am Games for another win in the 1500.

ARE YOU A YR-KID? Let us know what makes you a Youth Runner. Submit an Athlete at: youthrunner.com/ events/athlete/ submit

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YOUR 5 AGAINST THE COUNTRY. 28 | SEPT/OCT 2015

Test your team’s fitness over 2-miles.

HOKA ONE ONE will provide free

Results determined by average time for top-5 runners.

Register your team at hokaoneonepostalnationals.com

shoes to each team’s head coach.

COMING UP! HERE ARE JUST A FEW OF THE CHAMPIONSHIP MEETS YOU’LL WANT TO ADD TO YOUR CALENDAR:

REGISTRATION

AAU XC AAU CROSS COUNTRY NATIONAL CHAMPIONSHIP | DANVILLE, AL.| DECEMBER 5th Regional and Association Meets go to aau.youthrunner.com aauathletics.org

HIGH SCHOOL BORDER MEETS BATTLE OF THE POTOMAC | SMOKEY GLEN FARM, VA | NOVEMBER 21st NIKE BORDER CLASH | BEAVERTON, OR | NOVEMBER 22nd

FOOT LOCKER CROSS COUNTRY MIDWEST REGIONAL | KENOSHA, WI. | NOVEMBER 28th NORTHEAST REGIONAL | BRONX, NY. | NOVEMBER 28th SOUTHEAST REGIONAL | CHARLOTTE, NC | NOVEMBER 28th WEST REGIONAL | WALNUT, CA. | DECEMBER 5th NATIONAL CHAMPIONSHIPS | BALBOA PARK-SAN DIEGO, CAL. | DEC 12th

FOR THE DETAILS AND REGISTRATION LINKS GO TO YOUTHRUNNER.COM YOU CAN ALSO CHECK OUR FRIENDS AT COACHO.COM FOR DATES

NIKE CROSS NATIONALS NIKE PORTLAND XC | PORTLAND, OR | SEPTEMBER 26th HEARTLAND | SIOUX FALLS, SD | NOVEMBER 15th NORTHWEST REGIONAL | BOISE, IDAHO | NOVEMBER 14th MIDWEST | TERRE HAUTE, IN. | NOVEMBER 15th SOUTHWEST | CASA GRANDE, AZ | NOVEMBER 21st SOUTH | THE WOODLANDS, TX | NOVEMBER 21st SOUTHEAST | CARY, NC | NOVEMBER 28th NORTHEAST-NY | WAPPINGEERS FALLS, NY | NOVEMBER 28th NATIONALS | PORTLAND, OR | DECEMBER 5th

USATF JUNIOR OLYMPICS XC NATIONALS | ALBUQUERQUE, NM. | DECEMBER 12th Regional and Association Meets check youth-usatf.youthrunner.com or usatf.org

INDOOR TRACK & FIELD USATF NJ YOUTH INDOOR | TOMS RIVER, NJ | DECEMBER 6th UAGTCA INDOOR DEV MEET 1 | CHESTER, PA | DECEMBER 19th ARMORY YOUTH HOLIDAY CLASSIC | NEW YORK, NY | DECEMBER 20th ARMORY MIDDLE SCHOOL INV | NEW YORK, NY | DECEMBER 22nd

The Leader in Online Registration for Youth Athletics Entries and payments accepted via secure network Technical support available 24-7 Entry fee payments sent out three days after the meet Clients in 47 states and several international countries Combined experience of over 100 years in online registration, software development, Hy-Tek meet management, and event management

We simplify things for you with online registration for youth, college, and masters track meets, sport camps, clinics and cross country meets.

We host online registration for over 2,000 events annually.

Join us.

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