YOUTH RUNNER MAGAZINE March-April 2014

STAY FIT! 7 exercises to bring on the heat MARCH-APRIL 2014 $4.95

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THE THOMPSON BROTHERS

bring on the (friendly) sibling rivalry

Sprint into Spring!

Our top picks for this seasons running shoes!

TARA DAVIS

a long-jumper that stays grounded GET THE LATEST @ YOUTHRUNNER.COM

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

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YR MOMENTS The Long Beach Sprinters In one of the first "allcomers" outdoor meets of the season, the 11-12 year old girls group started out strong in the 1500 meter run! Taking place in Gardena, California, the Youth Clubs pictured are the LA Jets, Bay Cities, Rising Stars, and a new club called Shockwave.

SMOTHERMAN IMAGES

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GO THE DISTANCE! #YOUTHRUNNER

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SUBSCRIBE AND GET 5 ISSUES A YEAR DELIVERED TO YOUR MAILBOX FOR $14.95 FREE RACER FRAME WITH 2-YEAR SUBSCRIPTION BUNDLE WITH 1-YEAR SUBSCRIPTION FOR $24.95. READ THE FREE DIGITAL VERSION @YOUTHRUNNER.COM | SUBSCRIBE TO DIGITAL AT MAGZTER.COM 4 | MARCH/APRIL 2014

YR contents: MARCH-APRIL 2014

READY.SET.GO TARA DAVIS

a long-jumper that stays grounded

feature Foot Locker

12

running shoes for spring

18

training

8

ask coach BERGMANN

27

check it out

more

Instagram Fan Shots

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healthy kids Thompson Brothers Athletes

Vol. 19

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LETTER FROM THE GUEST EDITOR

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YR Bloggers

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21 28

25

POSTER

Gear Spotlight 29

COMING UP

YOUTHRUNNER.COM | 5

yr intern guest

editor

VOL. 19 ISSUE 1 | MARCH/APRIL 2014 Publisher/Editor Dan Kesterson Editor at Large Ian Kesterson Guest Editor Tess Lackey Contributing Writers Cregg Weinmann, Mike Bergmann, Emma Smith, Aline Barta, Casey Lum, Jamie Zimmerman, Tess Lackey, Adrienne Kim

LETTER FROM THE

GUEST EDITOR Many times goals come in handy, especially when running. During races your goal might be to catch two more people ahead of you, or beat your previous race PR. I know starting out as a third grader my goal was to run a mile without stopping. And I eventually did.

For nine years, I ran for Plainview, not to be confused with Plainview, Texas, under Coach Jerry Naylor. My track events included the two mile, the one mile and the steeplechase. During that time, I also ran in AAU sanctioned track and cross country meets where I tackled steep hills in Alabama and shifting sand in Florida. I watched girls fall directly in front of me over a steeple in Missouri, and I saw impeccable athletes close a 300-meter lead on a two-mile relay in Michigan. I ran my best three mile

EDITOR'S NOTES 6 | MARCH/APRIL 2014

Photographers Rebecca Joelson, Smotherman Images, Klotz Images, Craig Lewis, Photo Run, Dingo Images,

Runners already have the determination and drive to achieve anything they set their mind to. You use that determination every time you go for a run. Except, it takes a goal to succeed and not just one goal. You need goals to prevent injury for example stretching daily, and goals to prevent burnout by taking time off when available. Your everyday goals should lead to your final goal. Do you want to run for college? Then try to produce your best races as a junior and senior in high school. Do you want to become a better athlete? Then strive for bigger races with tougher competition like Foot Locker, AAU, USATF, and others.

In the end, it all comes down to your first goal. Mine was to run a mile without stopping and look where it led.

Where will your goals lead?

We sure are excited for track and field season here at Youth Runner headquarters. Enjoy reading through these awesome and inspirational interviews with some of today’s top Youth Runners. You’ll get as psyched as we are for the season to start. See you on the track!

Smotherman

Tess Lackey ran Youth Track and XC in the AAU and was 2nd in the 3000m at Nationals.

Art Director Sean Kesterson

time on a muddy cross country course in Arkansas, and I finished second on a 3000 meter run in Virginia, even after a false start made us stop 100 meters into the race. To say the least, running provided me with experiences and accomplishments I never dreamed of, not to mention a scholarship to college. All it took was an initial goal.

Website-Digital-Video Sean Kesterson

THANKS TO: Charles Oliver, Leo Collins, Gabriella Citrin, Colleen Thompson, The Del, Captain Jack Sparrow, Blue Goose Productions, Dr. Joseph ADVERTISING & SPONSORSHIPS mediakit@youthrunner.com SUBSCRIPTION RATES US One Year: Print $14.95 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 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.

YOUTH RUNNER

BLOGGERS It's time to instagram!!!

YR contest winners from this past few months

@halibali100 " Freshman year! XC start....

Now juniors & seniors! Time flys"

HOW I GOT INTO

RUNNING! Whether I found it or it found me I do not know, but I started running competitively in the spring track season of 2012. From there, I surged into the whirlwind of strength, emotion, sweat, tears, trust, and power that running takes and gives every single day. My name is Casey Lum and I run cross country and track for Lake Oswego. I love that running conduces constant progression and the ability to grow and change. I have a penchant for school spirit and relish the support of my teammates, coaches, family, friends, and competitors.

Learning to run has taught me to be patient, positive, and proactive. One of my priorities is to turn every experience into a positive one, or a lesson for tomorrow. Words and music empower me, and I will share the art that propels me to achieve.

I am excited to share my experiences and learn from yours!

Here’s my story; growing up, I did ballet, soccer, basketball, and track camp. In eighth grade, I quit ballet and participated in the spring season of track. It was a challenging yet exhilarating transition, and at the end of the season, I decided to run cross country. It’s cli-

ché, but that was one of the best decisions of my life. My freshman season, I had an off-and-on shin injury; nevertheless, it was an educational opportunity and it sparked my interest in running. During track season, my main events were the 800 and the 100 hurdles. My second cross country season was a phenomenal experience, and I accomplished my goal of not walking during races. About halfway through the season, something clicked mentally— I realized that I could go fast(er) and that there was no reason not be more competitive. The difference between my slowest and fastest race was about 6 minutes. But beyond my individual experience, my favorite part of running is the team. I love team spirit, and I am so thankful for the support and enthusiasm of my coaches and teammates.

They’ve taught me the superlative skill of staying positive, among countless others.

I am a student representative for the LO Track and Cross Country Booster Club and I coach PR track camp in the summer. Outside of running and school, I am a member of band, National Charity League, and the Library Teen Advisory Board.

@ makenzie_jones " You're my revival song. When I am weak You're strong. You meet me here when I'm on my knees, on my knees. Oh it starts with me"

@wilipino125 "Southeast Missouri invitational. 1st place! New personal best"

@runnerdalton, @_rockkkky, @clairemarieee3 "Youth Runner's first Instagram contest winners!

Tag photos #youthrunner YOUTHRUNNER.COM | 7

Smotherman Images

Casey Lum HS Sophomore

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soaring high while staying groundeD Words: Aline Barta Photography: Rebecca Joelson

A

t 15 years old, Tara Davis has a sense of self that is beyond her years.

Already an accomplished athlete and excellent student, she has big goalsand even bigger ambition to help get her there. Tara is no stranger to hard work. When she first started training in Track and Field, she's pushed herself to be a winner- both on the field and in the classroom. Seven years later, after breaking a 38 year old record in long-jumping, there's no doubt that there are many great things to come from Tara. Turn the page to find out what she does for fun, how she got into long jumping, and what she had to say about future Olympian dreams!

H

ow did you get started in long jumping?

My dad started a track team in our city so that he could coach my older sister who was eight at the time. I was four when I started watching her and I wanted to do it, too.

What is a typical training session like for you?

It's different because I compete in different events. Over the last couple of years we have focused on plyometrics.

Even though I train differently for my events, I do bleachers and anything that makes my legs stronger and more explosive.

How do you like to keep fit in the off -season? Do you enjoy any other physical activities?

To keep fit in the offseason I train on the weekends and I don't eat as much junk food. Plus, I go over a hurdle in my backyard and do sit ups and pull ups every night. My other physical activities I also enjoy are cheerleading and tumbling.

How does it feel to break a record?

It feels good. It feels like I have accomplished something in life. It was overwhelming and made me feel proud to be in a record book with my name in it.

What are you most proud of in your track career?

Breaking a 38 year old record in the long jump. I had been shooting for it since the previous season, which I came real close to when I was a first 10 | MARCH/APRIL 2014

Tara Jumps for a win at So. Cal Association Meet

"It feels good, it feels like I have

accomplished something in life"

If you could eat only one thing for the rest of your life what would it be?

Definitely pickles.

What is your favorite subject in school and why?

I like math because you learn all different types of concepts and equations.

I feel challenged and it’s not boring.

Do you have brothers or sisters?

I have two brothers and two sisters, all older than me. All of them have done or still do track. They’re all proud of me and really supportive. One of my sisters is a long jumper, too. She and I train together when she is home from college.

What are some of your favorite hobbies outside of track?

Baking, cheer, hanging out with my friends, going to the beach, surfing, babysitting, and coaching little kids in track. year Youth. I also felt really accomplished about winning athlete of the year and proud because I had worked so hard to get there– plus people would know me.

How do you overcome your low points?

Refocus on what I am doing and ask my dad for advice. If he is not there I would just think of what he might tell me to do.

Do you have any special rituals or habits before getting on the track?

I listen to music and always wear my special van socks.

What do you like to do to unwind and relax?

I like to watch movies and listen to music.

Do you have any advice for other long jumpers?

Always hold up your feet as long as you can and get some height. The higher you go the farther you will go.

Do you look up to any athlete?

I don't really look up to any athlete as a role model, but I am impressed by their accomplishments. I just try to be me and the best I can be.

What are your goals for the future?

I would like to be an Olympian. After being an Olympic champion I want to own my own bakery.

Timeline of Best Marks: 8yr old -10'7" 9yr old - 12'5" 10yr old-13'5" 11yr old - 14'3" 12yr old - 15'9" 13yr old - 16'11" 14yr old - 18'9"

YOUTHRUNNER.COM | 11

FOOT LOCKER NATIONALS The Most Prestigious Individual High School Event In The Country!

The duel of the big dogs in the heat of the race.

Grant Fisher-71 wins, Joe Hardy-90 places 5th, Blair Hurlock-88 gets 8th place, and Josef Holt-Andrews finishes 10th.

Klotz Images

Grant Fisher 2013 Foot Locker Boys Champion

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Rebecca Joelson

Sarah Feeny, Gabriella Karas, Madelaine Cricione

THE TOP 40 GIRLS AND 40 BOYS MEET UP

Sherri Cortez

Tess Barrett, 2013 Foot Locker Girls Winner, elated as she crosses the line at 17:16.

The top 40 girls and 40 boys meet up in San Diego for the show down. We had a chance to meet some of the runners last December before race day for a crazy picture taking session at the Hotel Del. Count on some good performances during track season from each of these athletes.

Tess Barrett (far left in the blue) and the pack at the beginning of the race.

YOUTHRUNNER.COM | 13

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TARA DAVIS WARMING UP! WHO NEEDS A TRACK WHEN YOU CAN WORK OUT ANYWHERE?

REBECCA JOELSON

YOUTHRUNNER.COM | 15

instagram

fanpage

KIDS RULE THE WORLD! We just showcase them!

Here are some of YOUR best shots this season! Wanna see your own photos in these pages? It's easy! All you have to do is hashtag #youthrunner when you post to Instagram!

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YOUTHRUNNER.COM | 17

yr shoe

guide 3

2 1

4

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What Shoe Will Take You Further?

We combined the YR Gear Department and our new YR Interns into one shoe reviewing dream team. The results: the best running (and coolest looking) shoes you’ll find this season.

Brooks Transcend

2

Saucony Guide 7

Best Shoe Design The Transcend has created a buzz with its innovative features. Guide Rails along the perimeter of the shoe let your foot fall in its natural motion and immediately stabilize. Brooks also add stability with its most resilient mid-sole compound, Super DNA. The resulting ride on these workhorses is plush, but not mushy.

Stability Shoe The 7th version Guide refines its reputation of stability and cushioning.

Our YR intern, Adrienne, agrees, “the cushion is very balanced so wherever you land and take off with every step, you and your joints will not have impact. It also molds against your feet, giving good stability, and the mesh uppers gives maximum ventilation.”

-Medium to high arches -Mild to moderate overpronation

-Medium to high arched feet -Mild to moderate overpronation

$160

$120

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3

Adidas Energy Boost 2

Neutral Shoe The stretchy uppers on the Energy Boost fit tight to your skin. For comfort? Aerodynamics? To look awesome? All of the above. YR intern, Casey, commented, “the sole is flexible, but it feels safe on my ankles. I also like the stretch in the toes.

It’s an overall light and springy shoe.”

-Medium to high arched feet -Neutral biomechanics

$160

4

Asics GT-2000 2

5

Mizuno Wave Paradox

Stability Shoe Since its introduction in the 1990s, ASICS’ 2000 series has been a bestseller, thanks to its focus on stability and cushioning. Our YR intern, Tess, says, “I usually buy Asics for the stability and support they provide, even though it sometimes sacrifices flexibility. This version is lighter and more comfortable than ever.”

Best Stabilizing Shoe The Mizuno Wave Paradox offers our favorite blend of cushion and stability. Our reviewers appreciated the minimal break-in time and right out of the box feel. Mesh uppers for breezy ventilation, light weight foam and Mizuno’s asymmetrical Wave plate deliver responsive cushioning and a snappy feel in this stable shoe.

-Medium to high arches -Mild to moderate overpronation

-Low to medium high arches -Moderate overpronation

$120

$135

Thanks to Cregg Weinmann and our crew of Reviewers

1

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9

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INTERN FAVORITE 6

Nike Zoom Fly

7

Puma Faas

8

Saucony Mirage 4

9

Mizuno Wave Rider 17

Performance Shoe Don’t be fooled by its low price and simple design.

Borrowing from the Bowerman heritage, the Zoom Fly starts around the toes, giving your little ones plenty of room to move. It then adds on a no seam, airy mesh upper and just enough heel cushion to get you through a fast workout or a longer race.

Performance Shoe The Faas 500 is a familiar feeling shoe with smart features like a saddle-like framework that snuggles your foot over a flexible midsole and an ankle collar with beefy layers of memory foam. A comfortable shoe for faster runs, a share of daily training, and even the occasional race. We’ll take it.

Performance Shoe The Mirage has been the most versatile of Saucony’s Natural Motion Series shoes. This round focuses on the upper and midsole to raise the bar for excellence. One reviewer enjoyed the, “Snug fit with better support than my other shoes.

They are a little lighter and faster than my normal training shoes.”

Performance Shoe The Wave Rider runs like a racing flat, with the extra batch of cushioning and stability from your favorite training shoe. Our reviewers appreciated how this quick and nimble shoe accommodates a variety of foot strikes and its smooth interior that makes socks optional.

-Medium to high arched feet -Neutral biomechanics to mild overpronation

-Medium to high arched feet -Natural biomechanics

-Medium to high arched feet -Neutral biomechanics to mild overpronation

“It’s good looking and I like a lighter shoe. Even though it’s not very plush, that can be fixed with a good pair of socks. The toe box is pretty small, but I don’t need much wiggle room. My feet are neither wide nor narrow, so it’s probably great for people with narrower feet.”

$90

$110

$110

$115

-Medium to high arched feet -Neutral biomechanics to mild over pronation

YOUTHRUNNER.COM | 19

spring and fall for kids

HEALTHY KIDS RUNNING SERIES

The Healthy Kids Running Series is a five week running program in the spring and fall for kids from Pre-K to 8th grade. Each Race Series takes place once a week and offers age appropriate running events including the 50 yard dash, the 1/4 mile, the 1/2 mile and the one mile run. Kids compete each week of the Series for a chance to earn points. At the end of the Series the top boy and girl with the most points in their age division receive a trophy. At the end of completing the five week series all participants receive a medal and gift bag for their achievements.

Awesome!

Healthy Kids started in West Chester, Pennsylvania and is now in cities all across America.

If you’d like to sign up or find out more head to their website at healthykidsrunningseries.org.

There is also information for parents or coaches who would like to bring the series to your town.

20 | MARCH/APRIL 2014

Q and A with the

Thompson Brothers Interview: Ian Kesterson Photos: Kaitlin Emmerling

Have you ever wondered what it might be like to live with your best competitor? Bringing sibling rivalry to a whole new level, these three boys share more than just DNA– they share records.

YOUTHRUNNER.COM | 21

Tell us about all of these posters in the garage with each of your best times over the years.

Cameron-Youngest: The posters in our garage help us compete against each other. They give all of us the drive to do better than the rest. Each race I run, I think about my brothers' records and I try my hardest to beat the times.

Daniel-Middle: They are all about who can become the fastest kid in the family. They are also a fun family competition between my brothers and me.

Kyle-Oldest: The posters in my garage are all the PRs from previous grades in each distance event we run in track. We each get our own poster and then there is one of us that has the best times for each grade. It all started when my neighbor asked my mom who was the fastest son. It was hard to answer since we are two years apart, so she made

the charts.

What has been the most satisfying "brother" record to beat?

Cameron: The most satisfying record to beat was Daniel's 4th grade 1500 record. I beat his record, a 5:15, by 1 second. This record was the most satisfying because Daniel had worked so hard to get that record. I had to try a little bit more. I was in 2nd grade when Daniel ran the 5:15 which broke the CYO Roadrunner record. My parents were so excited about it and thought that record would last for a long time.

Daniel: The most satisfying record to beat was the freshman year 3K. I feel like this was one of the hardest ones to beat.

Kyle: Well I don’t have a chance to break any of them because I am the oldest. I set them and hope they stay, but also get excited when Daniel or Cameron breaks one.

Besides running how else are you competitive with each other?

Getting to the refrigerator first? Grades?

The most satisfying record to beat was Daniel's 4th grade 1500 record.

-Cameron Cameron: We all try to not sit in the middle seat in the car whenever we drive anywhere. If we all watch something on the TV, we all rush to get the couch where we can fully lay down.

Daniel: Besides running, I am competitive with my brothers with who is the tallest at the same age (similar to the running) and who will end up to be the tallest.

So far I am the shortest, but think I will end up the tallest in the family. I also am competitive with Kyle about who is the better driver. Even though I’m 15 and only have my permit, I am already better than him.

Kyle: My brother Daniel and I are really competitive in basketball. We play one on one in our driveway. I almost always win. I guess we are also competitive in video games and just about any other competition.

What inspires you about each other?

Cameron: Daniel and Kyle inspire me by working hard. In every workout, run, or race, they work as hard as they can to get their best time or place.

Daniel: The thing that inspires me about my brothers is how hard they both work

enjoy running.

Kyle: My advice for younger runners is to never give up on something you love.

With hard work and consistency anybody can reach their goals.

Tell us about a best race or competition: Cameron: My best race was the USATF State Cross Country meet at Corban University when I was in 6th grade at. I loved the course and I had a great race. It had a monster hill, but the downhill was the best.

Daniel: My best race was the freshman 3,000 at the Oregon Relays. Although it didn’t end up to be my PR for the season, it was the freshman race meet record and was run on the historic Hayward Field at University of Oregon.

Thompson Brothers doing what they do best... looking tough!

at everything and how they are always looking for ways to improve.

determined

Kyle: Daniel’s competitiveness and Cameron’s ability to be the youngest. Daniel is the most competitive person I know.

Once, he even broke my finger going after a fumble. I think Cameron has handled all the pressure of being as good as or better than my brother and I. It’s hardest for him because if I happen to have a bad year, Daniel has the chance to have a great year two years later, making the records hard to break when Cameron reaches that grade.

Cameron has to beat both of us to get on the wall.

Most memorable thing a coach ever said to you that stuck.

Describe yourself in five words.

Cameron: Hard-working, helpful, enthusiastic, giggler, kind

Cameron: You can run faster than you think you can.

Daniel: “I have seen you run since you were a kid and I knew you were going to be a good runner.” This motivates me to work harder and improve.

Kyle: My coach always tells me, “Don’t be an idiot.”

Any advice for other young runners?

Daniel: Competitive, friendly, hard working, shy, humble

Cameron: Always keep trying and never give up.

Some years are not the best but still keep trying. There are good races and bad races.

Kyle: Fun, confident, leader, hardworking,

Daniel: My advice would be to have fun and

Kyle: My junior year at Nike Cross Nationals.

I was 17th. It was one of the most fun races I have ever been in, but was also one of my toughest.

Favorites: Cameron:

Breakfast Cereal-Nature Valley Protein Crunchy Granola Oats n' Dark Chocolate Color-neon orange Sport beside running-ping pong School Subject-math Daniel: Breakfast Cereal-Cinnamon Life Color-orange Sport besides running-basketball School subject-world history Kyle: Breakfast Cereal-strawberry vanilla granola Color-red Sport-snowboarding School subject-history Thanks guys!

YOUTHRUNNER.COM | 23

submit an

athlete

JAMES DONAHUE ADVENTURES

James was the 2013 National XC Champion in the 9-10 age group this year at the USATF XC Champs. He’s the third runner from New England to earn a national title. In 2005 Andrew Wheating took the title and went on to Oregon and became an Olympian. In 2010 Samantha Hicks from the Gate City Striders brought home the honors.

We asked James a few questions about the adventure.

How did you prepare yourself? What were you thinking when you stepped up to the starting line?

My uncle and I studied the courses and made a game plan. We tried to cut all the angles and make a move at a certain part of the race. On the starting line I felt very nervous and I was thinking about the race.

Describe the race from start to finish as you remember it.

I got out and I was behind Azaan and then once we got in the woods Brandon and Azaan were ahead. I relaxed behind them and I knew they were using more energy than I was. Then once we got to the hill leading to the 900 meter stretch, I gave it all I had till the finish and passed them and won.

When I got close to the clock about 10 to 20 yards away from the finish I felt like I was going to win.

Good Luck for the rest of the year James!

24 | MARCH/APRIL 2014

James is approaching the finish line to become the 2013 National Champion for 9-10 year olds at USATF XC

Smotherman Images

How close were you to the finish before you had a good feeling that you were going to win?

submit an athlete are you an athlete?

Noah Castro

Zahra

Skylar Jauregui

Noah credits basketball and cross training to helping him improve so much in the last 12 months. Looks like it’s working! He won the 3000m and set a new national record with his win in the 1500m for 1112 boys at the USATF Midwest Championships last year. He trains about 15 miles a week and plays basketball.

With three years of running under her belt, eight year old Zahra is the current USATF national champion in the 800m and javelin, and was runner up in the 100m. She set personal records in all events at the 2013 USATF nationals and has advanced to nationals two years in a row.

As a Junior, Skylar decided to run her first full marathon and narrowly missed qualifying for Boston, but made it her 2nd time a month later. She plans to run the Boston Marathon this April as a senior. Skylar has run varsity xc/ track each year of high school, been most improved two years in a row, and has a marathon PR of 3:20:13. Good luck in Boston!

Want to connect with all the other Youth Runners out there?

Tell us the story about your latest accomplishments, hobbies, the subjects in school you like, the heroes you look up to, your favorite cereal– whatever! Just make sure to let us know what makes you a Youth Runner. Submit an Athlete at Youthrunner.com

1 tell us your story!

2 Why you like to run

3 accomplishments

brooke jaworski

hunter nowell

ryan vernardo

In 6th grade, 12 year old Brooke set conference records in the 200m at 25.92 and the 400m at 58.75, plus a USATF Region 8 400m record at 58.73 in the Wisconsin State Qualifier. Other notable wins include: Region Eight National Qualifier in the 200m and 400m, and the Wisconsin Valley Conference XC Championships in the fall of 2013 as a 7th grader.

Hunter “Dash” Nowell is eight years old and loves track and field. So far he has entered the 100m, 200m, 800m,1500m and the long jump. He runs with the “Blazin Gazelles” and loves being a team player.

Read more about Hunter and the other athletes at Youthrunner.com. Keep a watch out for Dash.

Last year at age ten he broke the school record in running, he ran 163.2 miles and he does 10K's, 5K's and recently ran a half marathon in 1:56.36. He said he had three goals this year and that was to run a half marathon without stopping, to run a 5K under 20 minutes and run a 10K under 40 minutes. He wants to get a scholarship to LSU and one day run in the Olympics. Way to go Ryan!

this could be you on the next youth runner magazine!

submit an athlete to youthrunner. com

YOUTHRUNNER.COM | 25

pre-race

mealtime top 4 snacks for energy here's some good snacks that will keep you going!

Tess Lackey is also the Guest Editor in this issue and offers her tips on how to eat before a race.

BananaS Time tested, quick digesting, pure running fuel. For a quick snack on the go, a banana is a classic choice.

Pre Race Meals Can Help

or Hurt Your Performance

Is your pre race meal giving you the speed and endurance you need? What you eat could actually hurt your performance. Whether you religiously eat energy bars, like I did, or just grab a sandwich, make sure you are helping your race performance and not hurting it by checking out these solutions to problems runners face on race day.

I always found eating an energy bar a couple of hours before my race made me feel good. Some runners prefer eating a sandwich, while others

1

Do you feel tired?

You should be eating 500 to 1000 calories before a race according to Colorado State University’s fact sheet, Nutrition for the Athlete. If you don’t have enough carbohydrates stored up, your body will ultimately slow down and cause you to feel tired. Although if you plan to eat 1000 calories, or a large meal, make sure the race doesn’t start for another five hours.

26 | MARCH/APRIL 2014

2

stick to a traditional meal of one chocolate almond energy bar and one banana with a small spoonful of peanut butter before every race. Find what works for you, and stick with it to avoid these common race day problems.

Peaches and Toast Give a nod to Steve Prefontaine and Bill Dellinger with this legendary University of Oregon pre-race meal. Not only will you get a great batch of good luck, peaches and toast offer a light and tasty blend of carbs to get you moving.

Steve Prefontaine had a bowl of peaches in the morning on race day. Who knows what will work for you?

ate too much dinner?

Feeling heavy, sluggish or weighed down could be from eating the wrong foods or at the wrong time. Always eat two to three hours before racing for small meals or four to five hours for larger meals according to the American College of Sports Medicine (ACSM) fact sheet, Pre-Event Meals. Also, be sure to eat the best foods for your body by consuming: B reads, Cereal, Fruit or Vegetables, Energy bars

3

too nervous to eat?

If pre race jitters hold your appetite hostage try tricking your brain: eat breakfast as soon as you wake up. I always kept an energy bar by my bed so before my brain could wake up and be nervous I had already eaten.

Clif Bar For a more filling option, energy bars can’t be beat for convenience. Clif Bars deliver the protein you need and they offer a ton of tasty flavors.

Keep a few in your bag, or in a pinch, you can find this quick boost at just about any convenience store. (Editor’s Choice: Coconut Chocolate Chip)

PB & J When in doubt, stick to the classics! The PB provides protein that will keep you going, while the jam doubles as a sugary boost and a dose of deliciousness!

ask a

coach

Illustrations by Collen Little | Therapeutic Associates Mike Bergmann is the head coach at Central Catholic HS and on our Ask a Coach panel.

Central Catholics Daily Workout

training with

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At Central Catholic we continue to use our local resources to keep our athletes healthy. This series of stretches was designed for our girls distance group. The clear visual charts show how to properly do the exercises, the reps needed, and how many times a week they to do them, along with the benefit of the work done.

Runner Touch Stand tall in runner position, knee up to 90 degrees and opposite arm up. Then bend and reach forward with other arm and extend leg back.

Donkey Kicks On hands and knees, lift right leg with knee bent. Raise bent leg further. Try to keep low back flat, don't arch through low back.

Band Walks In shoulder width stance, tubing around ankles, tuck hips under pelvis and use outer glutes to step sideways.

MIKE BERGMANN

We encourage the athletes to do these exercises daily to prevent injuries. The more a young runner trains the tighter their muscle and joint structures become. These stretches help increase both the strength and flexibility of these runners as they continue to train hard, helping them reach their goals injury free. read more at www.youthrunner.com

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STABILIZATION With neutral spine, tighten pelvic floor and abdominals and hold. Lift bottom and hold, then march in place.

BIRD DOG On hands and knees find neutral spine.

Tighten pelvic floor and abdominals and hold.

LOWER EXTREMITY Lie on side, knees bent and core tight.

Lift knee up against resistance keeping ankles together.

HIP / KNEE Set core and lay with top hip over bottom hip. Bring leg up and back and rotate toe towards floor.

YOUTHRUNNER.COM | 27

yr gear

gear SPORTS BAG ESSENTIALS 2

FOR YOUR NEXT TRACK MEET

wATER

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Bring plenty of water for those hot days at the track meet. You gotta hydrate.

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Keep it together! The Ogio bag has room for all your stuff and keeps your important items (snacks and spikes) organized with its many pockets.

yr gear guide is here again... we're always on the lookout for that next piece of awesome gear to take out with us on the track, roads, and trails. Have a look at some of our favorite tools and gadgets new for this season.

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INSOLES

$49.95 Doctor Insoles were created by Foot and Ankle Surgeon Dr. Robert Joseph and are available at doctorinsole. com. A proper insole protects the foot from injuries and forms and corrects the foot position for optimal gait. Read more from Dr. Joseph in our interview at Youthrunner.com doctorinsole.com

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Urbanears

$35 Come in three different sizes to fit your ears, several cool colors and if you need to take them out during a practice you can just snap them together around your neck. www.urbanears.com

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Wahoo Heart Rate Monitor

$79.99 All-in-one training partner that communicates directly with smartphone. You can track heart rate, distance, speed, and other critical fitness data in real-time.

It also works with over 50 different iPhone Fitness Apps so you can listen to your playlists, and access maps all on one device. www.wahoofitness.com

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AFTERSHOKZ SPORT

$59.95 the cool thing about this gadget is that you don't put anything in your ear.

Allowing you to listen to your music and hear your environment. The sounds are conducted through your bones into the ear canal. www.aftershokz.com

Extra spikes Bring a fresh set for yourself, some extras for your buddy, and remember the tool.

Snacks Don't forget the snacks.

They're the 2nd best part about a track meet (besides the running.)

YR suggests that you NEVER use your ear buds or listen to music while running on the road or anywhere near traffic.

ogio bag

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COMING UP! Here’s just a few of the championship meets you’ll want to add to your calendar.

AAU JULY 4TH-6TH PRIMARY NATIONALS, ORLANDO, FL JULY 6TH-13TH CLUB CHAMPIONSHIP, ORLANDO, FL. JULY 26th – AUG 2ND NATIONAL JUNIOR OLYMPIC T&F CHAMPIONSHIPS, DES MOINES, IA

YOUTH-USATF APRIL 4-5 CHINA YOUTH OLYMPICS QUALIFIER , MIRAMAR, FL. JUNE 25TH-26TH WORLD YOUTH T&F TRIALS, EDWARDSVLLE, IL JUNE 24-29TH USA YOUTH OUTDOOR T&F CHAMPIONSHIPS, BLOOMINGTON, IN JULY 21-27 USATF NATIONAL JUNIOR OLYMPICS, HOUSTON, TX

YOUTHRUNNER.COM | 29

PUSH FURTHER.

BECOME MORE. IMG Academy is the world leader in integrated athletics, academics and personal development. The Track & Field and Cross Country program at IMG Academy is directed by Loren Seagrave, one of the most successful coaches in the world of track and field. The program applies a science-based training methodology to maximize effectiveness in all track & field events and in cross country. From the youth stage to Olympic athletes, our coaches have experienced coaching at every level.

» WEEKLY SPORTS CAMPS Available Year-Round

» MULTI-WEEK SUMMER CAMPS 5, 3 and 1-Week Camps

Events: Sprint and Hurdles, Horizontal Jumps, High Jump and Pole Vault, Throws, Endurance Events

» PRIVATE SCHOOL

High School / Post-Grad

Learn more:

IMGACADEMY.COM

BECOME MORE

info@imgacademy.com / 1-800-872-6425 Bradenton, Florida YOUTHRUNNER.COM | 1