Youth Runner Magazine Nov-Dec 2013 by Gosportz Media, LLC

HO W TO KE EP F I T A N D H AVE F U N T H I S OF F - S E AS ON

CASUAL SHOES FOR FALL + FOCUSED, MOTIVATED, & DETERMINED

XC HIGHLIGHTS NOV-DEC 2013 $4.95

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MOMENTS 9-10 BOYS DIVISION LAGUNA NIGUEL REGIONAL PARK IN CALIFORNIA 9TH ANNUAL SOUTH ORANGE COUNTY WILDCATS INVITATIONAL It was a big day on October 13th for the 9-10 boys division in the 3000 Meter Cross Country race at the 9th Annual South Orange County Wildcats Invitational. The course is at the Laguna Niguel Regional Park in California with an open grass start, a big loop around a pond on some trails and back to the start. On this day it was Calvin Capelle #313 from the Wildcats who crossed the line first with Bryce Granillo from the Corona Panthers in 2nd. Not shown is Alberto Guerro from the Lions Track Club who moved up from behind for 3rd place. Other racers L-R are #440 Garbriel Serban-Sd Cheetahs, #283 Gabriel SageMv Rockets, #463 Gavin Burkhart-unattached, #351 Diego Rribe-So Cal Roadrunners.

SMOTHERMAN IMAGES

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HOW TO KEEP FIT AND HAVE FUN THIS OFF-SEASON

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NOW WHEN YOU RUN, YR RUNS WITH YOU! Stay up to date on awesome new gear, athlete interviews, and upcoming races and results– even when you're on the go! Available in digital download and Kindle. 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 | NOVEMBER/DECEMBER 2013

YR contents: nov.dec 2013

READY.SET.GO 8

FEATURE

CHECK IT OUT! XC SHOTS

Portland Marathon Kids

Vol. 18

XC Highlights

Cool & Casual Kicks

training 24

Ask a Coach about Offseason Training

LETTER FROM THE EDITOR

14 26 28

POSTER GEAR SPOTLIGHT

COMING UP

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editor's note

VOL. 18 ISSUE 5 | NOV/DEC 2013

Publisher/Editor: Dan Kesterson

LETTER FROM THE EDITOR BY IAN KESTERSON

I love fun. Don’t you? Sure, sure. I love goals, training, studying, getting extreme now and then, running steep hills, workouts that seem to never end, and a fast paced gut wrenching race. But I also love fun. I remember my high school crosscountry team’s pre-race workout. Our coach would usually have us go out for an easy four or five mile run. We’d lace up, stretch a bit, and head down the back exit of the school. From there, we’d follow our team captain, immediately sprinting to the grocery store a quarter mile down the street where the bakery would give us all free cookies. We were breaking the rules. But it was for a good cause. There we’d hang out, joking and eating our chocolate chip (or maybe a Jack-O-Lantern in October) cookies, sipping some water, and enjoying warming our skinny exposed legs inside the store instead of chilling our tails off outside. The folks in the store would wish us luck on the next day’s race.

EDITOR'S NOTES

A little fifteen minute pep rally. No, we weren’t slackers. After pushing all week running hills in the rain and muddying up our shoes on the trails– heck, some of us even woke up that morning to run before school– it was good to take a quick break for some fun that didn’t involve willpower. Then before you knew it, one of us would check the clock and we’d all yell a quick thanks and hit the road. Four easy miles can only take so long. On the way back we’d hopefully catch a puddle or two to step through, ending back at school more winded and muddy from our sprint than an easy four could ever deliver. I always thought we were so sneaky, but soon enough, we all realized the coach was in on it all along. He knew how hard we always worked. He also knew how much even the most competitive kids need some fun.

Ian kesterson Editor at Large,

In this issue we deliver the fun. Check out our casual shoe review (no training allowed in these!), coach’s tips on how to make the most out of your off season (hint: take a break), and get some pro-tips on running fun from Paige Rice.

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Editor at Large: Ian Kesterson Contributing Writers: Cregg Weinmann, Mick Grant & John Molvar, Aline Ramirez Barta, Drew Wasmund, Mike Bergmann, Neely Spence Gracey, Kathleen Lamanna, Roy Stevenson Art Director: Sean Kesterson Contributing Designers: Emily Peterson, Etah Chen Photographers: Smotherman Images, Klotz Images, Kaitlin Emmerling, Sherri Cortez, Dave Watt Website-Digital-Video: Sean Kesterson THANKS TO: Charles Oliver, Craig Rice, Vans, Adidas, New Balance, Johnny Quest, Blue Goose Productions, Batman the Kid, Bob Williams 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.

  By Roy Stevenson

Sponsored by Skechers Performance Division skechersperformance.com • Facebook: @SkechersPerformance • Twitter: @skechersGO Instagram: @SkechersPerformance

Whenever the world’s elite marathoners toe the start line alongside popular U.S. runner Meb Keflezighi, they know they’re in for an honest race. In fact, the Skechers Performance sponsored Keflizighi brings new meaning to the word ‘consistent’, with a remarkably homogenous series of marathon times. Consider Meb’s seasons best times since he took up the 26-miler in 2002: 2:12:35 (2002); 2:10:03 (2003); 2:09:53 (2004); 2:09:56 (2005); 2:09:56 (2006); 2:15:09 (2007); 2:09:29 (2009); 2:09:15 (2010); 2:09:13 (2011); 2:09:08 (2012). There are Kenyans who’d give up their racing flats for this staggering string of times! Some distance runners are known for their fast times and their inability to win or place in the “big show”, but Meb proves you can do both and do them well. His performances—starting with Athens Olympic Silver and NYC runner-up in 2004—and followed by none-too-shabby 3rd (NYC, 2005); 3rd (Boston, 2006); 1st (NYC & US Champs, 2009); 5th (Boston, 2010) and 6th (NYC, 2010); 6th (NYC, (2011); 1st (Olympic Trials, 2012) and 4th (London Olympic Games, 2012) indicate that Meb is always a force to be reckoned with. Not bad performances for one of a family of eleven children, who emigrated to the USA from Eritrea to escape war and pursue an education. Now living in San Diego, California, Meb has returned to his hometown but still plans on going back to Mammoth, California for altitude training. Meb continues to cruise through workouts that would cripple most young runners and looks to continue to "Run To Win" to his last race....whenever that may be. Skechers Performance Division signed another endorsement contract in 2012 with Meb. Relatively new to the running shoe mar-

ket, Skechers Performance is primarily known for their innovative and unusual curved sole that encourages mid-foot strike, versus the standard heel strike. Meb’s NYC victory in 2009 made him the first American to win in 27 years (he was sworn in as a US Citizen in 1998) and now that he has a taste for winning the NYC marathon, he’s eager to repeat his victory. With 2012 Olympic Champion and 2013 World Champion, Ugandan Stephen Kiprotich, committed to running this year’s NYC Marathon, plus super-stars like Boston and NYC record holder Geoffrey Mutai, Chicago runner-up Wesley Korir, and American Ryan Hall, Meb’s going to have to work hard to outpace these guys. One consistent rule about marathons is that anything can go wrong at any time, even to the favorites. This year, Meb, who had fallen very hard in early August training run, and missed five weeks of training, had a tough race. “This year, the race was not about me, it was about the sport,” noted a tearful Meb Keflezighi just after his race on November 3, 2013. Meb has fallen very hard in early August, missing five weeks of training. Meb showed what he was made of this year, staying with the leaders through the halfway. “When they took off, I just could not keep up the pace, but I was not going to quit. I had to finish this year.” And finish he did, in twenty-third position, after experiencing some of what most marathoners feel in marathons, both good and bad. “I know that there is another personal best in my legs," Meb noted right after the race. Anyone who watches Meb, knows that he will line up once again, and run his best, in his SKECHERS GoRun 2s.

et run.n

Photo YOUTHRUNNER.COM | 7

SHOWING OFF THE GUNS! Don't worry! She uses these arms for clapping and cheering on her team and competitors.

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AN INTERVIEW WITH PAIGE RICE

The first time we met Paige she was seven years old, bundled up in a beanie and gloves, running a cross country race in cold weather. Far ahead in the lead, her radiant smile and positive attitude set her apart from the rest. Now a senior at St. Mary's Academy, you can still find Paige at the finish line encouraging her teammates and congratulating her competitors,

no matter what her outcome in the race. Read ahead to find out what this High School Senior had to say about her future goals, favorite races, and advice for other runners!

KAITLIN EMMERLING

interview:

HOW HAS TRAINING, COMPETING, AND RUNNING CHANGED FOR YOU OVER THE YEARS SINCE WE FEATURED YOU AT AGE 12? My training, competing, and running have definitely changed since the age of 12 yet they do still hold some similarities. For instance, the 1500 still reigns as my favorite event but the training that prepares me for those three and three-quarters laps has changed as has the method in that I execute them. The training is different as I am with a new coach, with a new team, and at a different level of competition. My race tactics have changed with increased experience and refined techniques. I have matured in to a more able racer- I have always trusted my instincts yet now I have sharpened them a bit. Training is different as I am now surrounded by 60 other girls- incredible training environment and support. Competing is done at a different level now, high school competition is stiff- girls come out of the woodwork in high school to make some tough competitors. The state meet rather than the national meet is generally the pinnacle of performance and expectations. I miss the all the traveling from Junior Olympics. I still keep in touch with old friends especially during the college selection process.

LOOKING BACK ON WHERE RUNNING HAS TAKEN YOU, DO YOU HAVE ANY ADVICE FOR YOUR YOUNGER SELF? I honestly don’t have much advice for my younger self. As a young girl, I was able to compete with such rawness and excitement. Now, sometimes in the heat of the pressure its hard to appreciate racing and training like I did when I was younger. Maybe I need to take advice from my younger self! Running has taken me on quite the journey. I have matured so intensely. As many times as I have rounded the 400 meters of the track. I have fostered a sense of competition as well as high expectations, an ability to handle pressure, a work ethic, a positive attitude, and a love for the sport. 10 | NOVEMBER/DECEMBER 2013

Now, with so much more to balance with school, running, and socializing, it is good to look back to a simpler time to find the heart of my motivation

ANYTHING YOU WOULD DO DIFFERENT? No. I really enjoyed my time as a Junior Olympian and I value the lessons I learned.

ALTHOUGH YOU ARE A CLEAR COMPETITOR, YOU HAVE ALWAYS PUT SUCH AN EMPHASIS ON MAKING FRIENDS AND CHEERING OTHERS ON. TELL US ABOUT HOW IMPORTANT THAT IS TO YOU? SO IMPORTANT! I always say that running is such an incredible sport because of the relationships you can build with those around you. There is no inclination or need to intimidate your fellow competitors as the race will be won out of fitness and grit not intimidation and psychological games. This fact allows for genuine relationships and true friendships to bloom. Runners are some great people! I genuinely admire those I race. Especially when they beat me. There is so much to learn from those who challenge you so I try to soak in as much as I can. I love the types of people that run. So self-motivated, gutsy, and honest. It is good to look back to a simpler time to find the heart of my motivation.

Describe a favorite training run from this season. The best training run I had this year took place on the first day of Fall. Portland is notoriously rainy but this summer the city remained almost entirely dry. Upon the arrival of fall the rain returned and I enjoyed a relaxed long run at Leif Erickson amidst the pouring rain. The downpour welcomed me into fall and into the heart of the cross-country season.

Do you have any pre-race rituals? A few. I used to have more. I used to have lucky socks that I would wear every race. They don’t fit anymore, though. Otherwise they’d still be on my feet constantly. I had written my goal times on them one year as a youth runner and ever since achieving those goals, I wore them as a reminder of each season’s new goals. Unfortunately I grew, so now I settle for a quick pump-up song and I’m off to the start in any old socks I could find.

"I genuinely admire those I race"

Best race experience? My favorite race experience thus far took place sophomore year at the Oregon State meet. The meet went well individually but it also shaped up to be a remarkable team performance. I managed to score some points early with a couple of individual wins, three of my teammates put some points on the board with big efforts in the 1500, 400, and pole vault, and our 4X100 relay pulled off an excitingly narrow win to cinch another 10 points. But those alone

wouldnâ&#x20AC;&#x2122;t do it. After the five collective events we found ourselves seven points down in the hunt for the team title with only one event remaining. That event was the 4x400 meter relay with which I was fortunate enough to be a part of. The 4X4 relay had to get first or second to score enough points to overtake the leader in the team championship. Most climatically, we pulled off the victory. It was a solid win only two seconds off the state record. That incredible race and the other efforts that preceded it resulted in the first ever state track and field title for St. Maryâ&#x20AC;&#x2122;s Academy.

The most difficult? My most difficult race experience was during the season directly following my best. Junior crosscountry. At the 2012 Oregon State cross-country meet the St. Mary's girls and I came into the race with our eyes set on the daunting yet attainable feat of winning the team title. We toed the line November 3rd, 2012 as one of the favorites to win. We finished a mere two points short. Ouch.

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interview:

Who have been your toughest competitors in high school? Sara Tsai, Maggie Schmaedick, Erin Clark, and Ella Donahue. We've had a couple pretty remarkable years together. Numerous state titles, class records, and even a state record was attained among the group of girls. All the respect in the world to my fabulous competitors.

Since you did so well in Junior Olympics there had to be a lot of expectations on you from spectators and folks you didn't even know. Some kids don't handle that so well and just quit. How did you manage to get through all of that and keep your eye on the ball? I definitely recognize the pressure but I have found that, in order to continue to succeed and progress as an athlete, it is important to numb myself to any outside pressures such as those inflicted by the crowd. I have strived to become relatively indifferent to these external pressures and now I aim to only answer to the pressures that I impress upon myself.

What are your running goals as you wrap up your high school years? I'd love to wrap up my high school years with a team cross-country win and a killer track season. I'd love to pop some big times on the track prior to moving up into the college ranks. No specific times yet, we'll see how training goes and how the preseason shapes up!

What about advice for all of the young girls that are putting in the miles and want to be just like you? Love the sport. Miles and hard work will bring about great results but only passion will allow an athlete to truly thrive.

What about college and the future? What do you want to be when you grow up? Wrapping up the college selection process now! 12 | NOVEMBER/DECEMBER 2013

Almost there. It has been exciting yet consuming. I would love to pursue a career in the political science field or in marketing. Maybe throw in some coaching on the side... Who knows?

Describe yourself in one word Ambitious

Ok how about five words? Ambitious, determined, driven, loving, and supportive.

Give us your top Favorite Things: Football (spectating). Concerts, thrift shopping, road trips. Oceans 13 (Yay for HBO). Caprece Salad (Tomatoes and Mozzarella). Finally the color Pink! (The hair doesnâ&#x20AC;&#x2122;t lie).

Thanks paige and good luck this year!

previous page: XC is more than just running, its a way to make great friends.

left: Paige leading the charge with the girls. Go Blue!

PAIGE'S ACCOMPLISHMENTS USAA STATE CHAMP 2011 (SO) - XC 2012 (SO) - 1500, 3000, 4x400, team title 2013 (JR) - 1500

JUNIOR OLYMPICS 3 time XC national champ 2 time 800m national champ 3 time 1500 national champ 1 time 4x800 national champ

ACADEMICS (SCHOOL) 4 time first honors 4 time scholar athlete

top Stretching out and thinking about the next race.

left These girls just wanna have fun.

right Ella Donaghu and Paige at the Oregon State T&F Champs 2013

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WOW! An unexpected cool down for Marley Teagardinf during the SCYTFC XC Invite.

SMOTHERMAN IMAGES

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1 | Mt. Carmel 989 Mitch Manis takes 3rd, 3657 Josh Paradise 4th. Erk Armes - Coronado wins-not shown 2 | Boys take off at the Chino Hills Halloween XC Festival 3 | It doesn’t get more serious than the Olivhain XC Invitational 4 | South Middle School Champs 5 | XC is all about fun and friends 6 | Over the hill at Mt. Carmel Invite 7 | Out of the way they’re coming through 8 | Parker and Parker to the finish at South Middle School Champs 9 | Chastworth Chiefs at SCYTFC meet 10 | Steven Fahy on the right from La Costa Canyon HS leads out 16 | NOVEMBER/DECEMBER 2013 at the Cougar Relays 11 | The dudes at Stoller Middle School 12 | Chaparral determination at Mt. Carmel Invitational 13 | The Mangrum Invitational brings out the best in teammates

XC SHOTS!!! PHOTOS FROM EARLY SEASON CROSS COUNTRY MEETS Sherry Cortez Smotherman Images Klotz Images

14 | Condors Nevaeh Walla and Carissa Rodriguez placed 1st and 2nd in the midget girls division @ the SCYTFC XC Championships 15 | Taking it in to the finish at Olivehain 16 | Two tough runners San Diego Erik Ames on the left challenges Stephen Fahy on the right 17 | Monica Page gets the shot at Free Spirit XC Invite 18 | Itâ&#x20AC;&#x2122;s true Super Heroes love XC 19 | Dana Hills XC 20 | Ella Donaghu gets 2nd on this day behind Alexa Ephraimson at the Nike Pre 21 | Loyola's Robert Brandt was the Large School Jr. Boys winner at Mt. Carmel Asics Invitational YOUTHRUNNER.COM | 17 22 | Girls race at the Cougar Relay 23 | Nice form! Could be the future Prefontaine?

shoe review:

VANS ERA Best value, Awesome Patterns

FALL CASUAL SHOE GUIDE WALK IN STYLE Let me tell you a story about my favorite training shoes, a pair of bright green Nikes from the 7th grade. We went everywhere together. I went to school and ran through

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muddy trails, trained on the track and rode my bike on the weekends, all in my running shoes. Within months they smelled, had holes, and started to peel apart. I had overloved my shoes. I swore this would never happen again. I know you love your running shoes, but you need to give them a break once in a while. When youâ&#x20AC;&#x2122;re done training for the day, wipe the mud off and give them a chance to air

out (hint: not in the dungeon of your gym bag all night), then pop on a pair of casual shoes. Our training shoes can be the most expensive shoes we own. So make them last (and keep your parents happy) by not wearing them out when youâ&#x20AC;&#x2122;re just hanging out. We made a list of some kicks to go wherever you wanna go. Low key enough to wear all the time. Wear to school, play around, hop on a skateboard, get real muddy if you want, wash and repeat.

ADIDAS

cool kicks for the fall season!

SAMBA Classic Style Want guaranteed style? Go for the Sambas. Originally designed in the 1950s for European Association soccer players for off season play on the icy ground, these shoes have gained quite a following over the years. Besides looking cool, you’ll get great traction with their sticky gummy soles (remember– soccer on ice!), and athletic precision for any off-season cross-training activities. You know, stuff like sprinting to catch the bus, jumping up stairs two-at-a-time, and walking the dog. Important stuff.

VANS

ERA

SANUK

MAKO

NEW BALANCE

BEST VALUE

extreme comfort

Extra Durable

This minimalist canvas shoe offers the number one value in the bunch (note: perfect for those quick growing feet), with classic California surfer style. Best part: the more you wear them in, the better they look. Colorways and pattern options are nearly endless, and the best ones only come in kid’s sizes, so you can make those grown-ups jealous. And for those super fashion conscious kids, Vans lets you custom design your very own personal pair on their website, so get crazy.

When it comes to keep it casual, I mean real casual, Sanuk has it pretty dialed in. I mean, without trying too hard. Their design uses a strategic folding heel cup, giving you the option of wearing them as a solid shoe or a casual slipper. How to decide? Trust us, you’ll know. Let’s try it out. Lounging around by the fireplace during winter break? Slipper. Cruising across school between classes? Shoe. Killing time in the bleachers between track events: Hmm, that’s a tough one. Either way, you’re in control of your comfort now. Choose wisely.

A little advice for those kids out there that like to play hard in their sneakers: Built for skateboarding = a super durable shoe. New Balance took their famed skill of designing extra supportive and performing training shoes and whipped up these stylish shoes. So have as much fun as you can in this pair. Ride a bike, cruze a skateboard, and adventure away– they won’t mind. Plus, the slimmed down profile on this shoe won’t give them away as a skate shoe while making every kid look good.

STRATFORD

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PORTLAND MARATHON

KIDS BY: YR STAFF

KIDS FUN RUN AND FESTIVAL During its first years, The Portland Marathon offered a

erages, playing on inflatable obstacle courses, trying out

two mile fun run for kids aged 12 and under. But in a de-

booths with various fitness activities, and more. Plus this

lightful new development for families and runners alike, the

awesome bonus: taking photos with local mascots includ-

marathon now has a festival the day before! Kids get long-

ing Timber Joey of the Portland Timbers, Blaze the Trail Cat

distance fun playing field games, getting airbrush face

of the Portland Trail Blazers, Hop from the Hillsboro Hops!

painting, winning prizes, eating healthy snacks and bev-

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YOUTHRUNNER.COM | 21

Klotz Images

Dave watt

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MAKING IT TO

NATIONALS For many Youthrunners the highlight of the season comes with a good showing at the district or association meet. For others, a satisfying season means a trip to the state or regional championships. And for some serious runners, their expectations are set on nothing less than trip to Nationals. In the competitive world of high school cross country, two meets hold the true standard for success: the Foot Locker Cross Country and Nike Cross Nationals. Simply called, “The Foot Locker” by fans and competitors, this San Diego, CA set race, held December 14th, offers (usually) warm and dry winter weather. After qualifying through one of four regional meets around the country, the Nation’s top 40 boys and 40 girls take to the line, ready to stampede through the open fields and funnel through the trails tunneling under the large Eucalyptus trees in San Diego’s historic Balboa Park. With only a few strategically

placed hills to spice up the terrain, the Footlocker offers fast times and easy access for the many spectators at this riveting event. Keep an eye out for Caroline Alcorta (photo to the bottom left), a top runner from Virginia. She’ll run at the South Region in Charlotte to qualify for Foot Locker Nationals.

horse racing track, after all), Nike’s course creators build up a series of cool mini rolling hills, making it look designed more for motocross than a cross country race. This year look for the Gig Harbor HS Team, led by Wolfgang Beck (photo to the upper right), who have their eyes set on Nike Team Nationals.

"two meets hold the true standard for success"

If you’re an AAU Kid, your meet gets going in Fort Gordon, Georgia, on December 7th, and the USATF Junior Olympians head to San Antonio on December 14th. Good luck everyone! Try hard and don’t forget to make some friends!

The Nike Cross Nationals meet kicks off in Portland, OR at the Portland Meadows Racetrack on December 7th, and is the premier challenge for teams around the country. Typically not a venue for a cross country race (it is run inside of a mile long YOUTHRUNNER.COM | 23

ASK A COACH THE SEASON IS OVER. NOW WHAT? We sat down with a few of our coaches and inside bloggers for the inside scoop. Read below to hear their thoughts. For extra answers, head over to our website and submit a question.

FEATURED COACH NEED A QUESTION ANSWERED BY THE PRO'S? Running. We all love it because it’s so simple. Just run. It’s so easy. Just lace up the shoes and hit the track… or road, or trail. But which shoes will work the best? And for how long should I run? What’s up with those side aches I keep getting– how do I get rid of those? While it’s fun to figure things out on our own, sometimes you just need to ask someone that knows the answers. Introducing our all new Ask a Coach section. Here, our network of coaches and professional athletes take on your pressing Youthrunning questions and give you smart, easy to follow answers. Training, nutrition, injuries, mentalfitness, cross-training– anything you can think of. We got you covered. Send your questions to askacoach@youthrunner.com. Other pressing questions on your mind? Let us know. Tag #youthrunner on Instagram, Twitter, and Facebook with your questions for our team of coaches and pro runners. We’ll help you out online and could feature your question in the next issue.

submit questions at youthrunner.com

TAG your photos #youthrunner

24 | NOVEMBER/DECEMBER 2013

DREW TAKE AT LEAST TWO Wasmund WEEKS OFF College Sr. and HS Coach

This is just as good for you emotionally as it is physically. No cross training, nothing. Be a normal kid and enjoying going home directly after class. Get your homework done early, play some video games and eat a few cookies. You deserve it!

EASY RUN TOO COLD? HAVE FUN When you are ready to start training again, do some light easy running for the first week or so. Let your body ease back into things. This should feel similar to the beginning of summer. Get your teammates out and joke around while you run. The time for "hard running" comes later.

Don't let the weather get in the way. Everyday that your rival says "it's too cold", it's too rainy" and doesn't run - guess what you just got a day of training on them! Tough weather makes tough runners and everyday is a "good day" for running.

After you have been back and running for a bit, find a fun trail or road race to do. Don't worry about setting a personal record or anything. Run an obscure distance, where your time doesn't matter. There is a long break between XC and track seasons, and sometimes it helps to have something to train for, even if it's just a race sometime in January.

NEELY SPENCE GRACY

PRO ATHLETE

WHAT DO YOU DO IN THE OFF SEASON?

I did not have an indoor track or winter competition opportunity during my high school years. So learning how to stay motivated by things other than racing during the winter is an important component to bettering ourselves as athletes.

TIME OFF

RECHARGE

The time away from weekly racing allows for the development of base building, which is a key part of training. The goal is to get the body to become aerobically strong and physically used to the repetitive motions of running which will enable the athlete to stay healthy and be ready for the competitive season come track.

Find people to run with to keep things fun! This also helps on tough weather days, when we are all more likely to go outside or get on the treadmill if we are held accountable by a buddy.

Adding in strides (4-8 X 20sec on a 40sec jog) twice a week, or hills (6-10 X 30sec hills on 90sec jog down) will give a little turnover and add variation to monotonous routine. Also, road races once a month or so can provide a way to recharge the motivation level and boost the excitement for the upcoming season!

LEARN HOW TO STAY

MOTIVATED & STAY EXCITED

WHAT DO YOU DO IN THE OFF SEASON? Kathleen Lamanna

College Sophomore

YR Blogger

I pretty much run all year round. I take about two or three days off after cross country, but besides that, I'm pretty much going all the time! I might go down to six days a week instead of seven, but for the most part I continue training; I like to keep my eyes set on next cross country season. Last March I ran a half marathon and I'm really hoping to do at least one more of those again, hopefully more. I really love winter running, so I tend to run in the nastiest of weather because I think it's fun. When it isn't cross country season, I do tend to shift my focus a little bit to dance- I've been in ballet training since I was two years old. So I like to dance a little more when I don't have to focus on a race every Saturday. But it's a pretty minor shift in focus- I'm really not much of a dancer, it's just fun for me!

Mike Bergmann

Head Track Coach Central Catholic HS

In the winter our team gets a good base of training in on a weekly basis. We have hill work, tempo runs, and work diligently on our strength and form drills. We spend one day a week ensuring we are blending some speed into the routine in preparation for track. This might be part of an indoor race we compete in, or spending a day on our local track or turf field. The variety is important in order to keep the level of interest up during the cold, dark winter months, but consistency is the key. Our track season is not incredibly long. When it starts we could have two races per week. So it's important that the base and strength work is done in the winter.

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26 | NOVEMBER/DECEMBER 2013

Share & Receive Discuss & Organize

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calendar:

COMING UP Here's just a few of the championship meets you'll want to add to your calendar: AAU AAU CROSS COUNTRY NATIONAL CHAMPIONSHIP | FORT GORDON, GA. | DECEMBER 7TH Regional and Association Meets go to aau.youthrunner.com or aauathletics.org

HIGH SCHOOL BORDER MEETS: BATTLE OF THE POTOMAC | SMOKY GLEN FARM, VA | NOVEMBER 23RD NIKE BORDER CLASH | NOVEMBER 23RD

USATF JUNIOR OLYMPICS NATIONALS | NATIONAL SHOOTING COMPLEX-SAN ANTONIO, TX | DECEMBER 14TH Regional and Association Meets check youth-usatf.youthrunner.com or usatf.org *For more results, and event dates check the calendar at youthrunner.com

For the details and registration links, go to youthrunner.com

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