Youth Runner Magazine Nov-Dec 2014

XC season is over. it's time for off-season training NOV-DEC 2014 $4.95

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dede Salcedo can't stop this national champ!

How to keep a runners log xc runner tyler tanton GET THE LATEST @ YOUTHRUNNER.COM

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

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YR MOMENTS Team flash getting it done!

The 8 and under boys are taking on the competition at the Chino Hills Halloween XC Festival in Chino, CA. Great job boys!

SMOTHERMAN IMAGES

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YOUTHRUNNER.COM | 3

GO THE DISTANCE! #YOUTHRUNNER

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YR contents: NOV-Dec 2014

READY.SET.GO dede Salcedo

check it out 16

8 18

She Sure is Fast!

Meet Tyler Tanta Holiday Gift Ideas for Runners

instagram fan shots XC Highlights Go Far Kids

22 26

feature

Vol. 19 issue 5

27

Event Spotlight Submit an Athlete

12 20

more

training Ask a Coach about Running Journals

24

Off Season Training

25

2

YR Moments

6

Letter from Guest Editor YR Bloggers

7

14 28

POSTER

gear Spotlight 29

COMING UP

YOUTHRUNNER.COM | 5

yr guest

editor

VOL. 19 ISSUE 5 | NOV/DEC 2014 Publisher/Editor Dan Kesterson Editor at Large Ian Kesterson Guest Editor Drew Wasmund

LETTER FROM THE

GUEST EDITOR Hey everyone! I’m coach Drew. I’m the distance coach at Clackamas Community College in Oregon City, Oregon. I’ve been lucky enough to have written a few articles for Youthrunner.

One of them happened to be about a high school state champion returning to his old high school in order to rebuild the program to its glory days. That state champion is Pat Zweifel, the current coach at Tillamook High School. Pat has become a true friend and together we put on the Ultimook Running Camp in August.

I was fortunate to have a fantastic high school coach. It made improving really easy. I simply showed up and listened to him.I believed in him and the program. After all, I was just a young high school kid, what did I know? Certainly

EDITOR'S NOTES 6 | NOV/DEC 2014

not more than the coach!

Art Director Sean Kesterson

In high school I tried to be a sponge. I asked my coach questions, I read running novels, articles, scanned running message boards. But at the end of the day, it was consistent training and the absolute belief in my coach that helped me improve.

Contributing Designer Ashley Agee

My college coach used to say that “good days make good weeks. Good weeks make good seasons. Good seasons make good years and good years make good careers.” I always loved that because we can only really control each day we’re given. It’s easy to think of the future and want to be good. But what is important is to show up to every practice, trust in your training, and worry about the day. Not tomorrow, the big meet weeks away or your Olympic dream. Do what you need to do TODAY to become a better runner. Don’t be afraid of training hard, but more so make sure you train intelligently. Even as a college coach I have to stress that how we recover is just as important as how we “train”!

-Coach Drew Wasmund

Phew! We made it through another awesome xc season. After all that fun I kind of look forward to some low-key rainy day miles. This issue, check out our off season recovery tips and get some motivation to get ready for spring track season.

Colleen Thompson

Drew is currently a college coach and was a former Youth Runner Intern

Contributing Writers Cregg Weinann, Fiona Whiting, Lea Paragas, Emma Smith, Casey Lum,Yasmine Diara, Karen Grossman, Aline Barta, Michael Bergmann, Mike Fleming, Mick Grant, Jordan Schilit

Photographers Rebecca Joelson, Klotz Images, Kaitlin Emmerling ,Nancy Hobbs, Smotherman Images, Colleen Thompson, Craig Lewis, Photo Run, Dingo Images, Dave Watt, Instagrammers, Fans Website-Digital-Video Sean Kesterson

THANKS TO: Ken Martinez, McFarland, Captain Jack Sparrow, Our Sponsors, Blue Goose Productions, the English kids who invented XC 200 years ago, Blue Sky and Mud. 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 2014 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 TOP 5 YR instagram

@callahannicole

Fiona Whitefield, High School Blogger Age 14

How to handle a bad race?

Everyone experiences a bad race at some point in his or her running career. It's inevitable. But any experienced runner knows that you have to take the good with the bad. Consider a poor performance a learning opportunity, not a reason to bring yourself down.

I've had my fair share of disappointing races, and some have happened at important meets.

My first instinct is to make excuses- I didn't drink enough water beforehand, it was too hot out, my legs were still tired from a workout, the competition made it hard to strategize. And sure, some of the excuses may have been true, but the fact of the matter is that I didn't run as well as I should have. I have to accept the responsibility for my own performance. That's the beauty of running; your race is what you make of it. Fix your mistakes and start again.

Lack of confidence can bring down any runner.

Poor performances will wreck your confidence, especially if it's a few in a row. Go for a run and rediscover that confidence. Remember what it felt like to cross the finish line after a killer race, and remind yourself that the same feeling is possible again.

HOW DREW HANDLES A

BAD RACE

There is always a next race. A single race doesn’t define you. Put it behind by realizing you have another opportunity coming up!

Evaluate the race. Did you run intelligently?

Did you go out too fast? If you go out in a dead sprint just to get pumped it’s going to cost you! So if you didn’t finish how you wanted to, ask yourself whether you started off too fast, to slow or maybe you made a mistake in the middle? Try to learn from your mistakes.

@texastrackgirl

@ashleyek14

@allison.mopsik_

Lean on your teammates, hopefully they are supportive of you, and that should be reassuring!

Racing is 90% fitness. Yes, being mentally tough helps but either you’re fit enough to run fast or you’re not. You don’t lose fitness from a bad race. All of those miles you’ve put in still count.

Get up in the morning and hit restart-just like a video game. Have confidence in knowing everyone has a bad race and that yours probably wasn’t as bad as you think.

@zettetran

Tag photos #youthrunner

YOUTHRUNNER.COM | 7

Dave Watt

YR Blogger Fiona...

dede Salcedo Dede Salcedo hasn’t found anyone to beat her in cross country this year and has her sights on winning the USATF XC Championships in her age group again December 13th. When we talked to Dede she has already broken course records at the Nike Pre Nationals, Mt. Sac Invitational and the Chino Flash XC Festival. She likes the color blue, doesn’t eat breakfast before a race, and also plays softball.

8 | NOV/DEC 2014

Words: Aline Barta | Photography: Rebecca Joelson

she sure is Fast

YOUTHRUNNER.COM | 9

q&a YR:Describe your season so far this year leading towards Nationals?

Dede: I have been winning first so far in all of my races. It has been fun and exciting.

What has the training been like and how will it be different the last weeks before Nationals?

The training has been hard and tiring but it was all worth it. These last weeks will be even harder and we will be doing a lot more workouts.

Who may be your toughest competitors?

I believe everyone who qualified will be good competitors.

What has been your best running or race experience ever?

My best race was in North Carolina. It was with Brianna Valles, Dyaneli Diaz, Quinn Hagerman we ran a 4/800 we were in second and the team in front of us had a pretty big lead. I ended up catching the girl at the finish line and we got first place.

How old were you when you started running?

I was 10 when I started running.

What’s the best advice your coach has given you?

The best advice that my coach tells me is to work hard at practice and work even harder at races.

10 | NOV/DEC 2014

Tell us about your team and how they inspire you to be better.

They always encourage me to never give up and they're always there for me.

Any tips for Youth Runners on how to overcome a disappointing race?

Best school subject - I would have to say math. I am currently taking geometry.

Any running role models?

My running role model is Steve Prefontaine.

Just because you had one bad race doesn't mean you shouldn't try as hard anymore. You should encourage yourself to push harder at practice so you could get a better place or better time

Who do you look up to for encouragement and advice?

FAVORITES

Did you get to watch the filming or see the set of the movie McFarland that is coming out soon?

What is your favorite color - Baby blue Race day breakfast - I don't eat any thing before a race.

Thing to do besides run - I hang out with my friends and I love to be on my phone.

Other sports you like and participate in - Softball and I used to do soccer.

My coaches.

I saw a little bit of the filming with my dad. I think the movie will be amazing. I cant wait to see it in theaters on February 20, 2015.

Advice for other girls that would like to become fast Youth Runners?

My advice is to never give up and to work hard to win big.

3k

domination!

2011 10 years old Flash XC Festival- 1st place 3K with a time of 11:42.62 | AAU National XC Championships - 1st place, 3K with a time of 11:22.57

2012 11 years old Bob Firman Invitational- 1st place, 3K with a time of 11:28.74 |California Comets Invitational - 1st place, 3K with a time of 11:22.57 | Girls Varsity Sweepstakes- 1st place, 2 mile, with a time of 11:28.74 | USATF Regional Championships - 1st place, 3K with a time of 11:19.9

2013 12 years old Bob Firman Invitational- 1st place 3K with a time of 11:04.3 | XC Invitational - 1st place, 2mile with a time of 12:19 | Bob Firman Invitational- 1st place 3K with a time of 11:04.3 | Region 14 JO XC Championship - 1st place, 3k with a time of 10:48.12 | USA Tf JR Olympic XC - 1st place, 3k with a time of 10:28.66

2014 13 years old Nike Pre Nationals- 1st place 3K with a time of 10:40.88 XC Invitational - 1st place, 2mile with a time of 12:19 XC Invite - 1st place 2mile with a time of 12:01.80 Free Spirit Invitational - 1st place, 4k with a time of 14:34.18 Flash XC Festival - 1st place, 4k with a time of 14:31.66

YOUTHRUNNER.COM | 11

TYLER TANTA

Tyler is a 13 year old, 8th grader from Snohomish, Wa. He just finished his middle school cross country season as the undefeated champion for the second year in a row and runs for the Cascade Striders Youth Club.

Words: Aline Barta | Photography: YR Staff

This past track season he was the USATF Jr. Olympic Region 13, 13-14 boys champion in both the 3000 meter and 1500 meter and anchored the 2nd place regional 4x400 relay team. He went to Nationals in all 3 events in Houston and placed 9th in the 3000 and 19th in the 1500.

He ran in the Nike Pre- Nationals middle school race in September and placed 3rd! Tyler has his sights set on Junior Olympic Nationals for XC in North Carolina!

YR: Tell us about the Regional Race this weekend.

TT: Regionals was a muddy mess. It had been pouring the whole day and night before. Our coach (Joe Johnson) warned us that the Woodland Park course conditions the day before were the most treacherous he had ever seen.

That made me a little nervous, but I knew the course and the only thing I cared about was not falling and making Nationals. I put in my 3/8 inch longer spikes for increased confidence.

I got out to a really solid fast start and held my position. I surged on the hills and corners which are comfortable for me. I ended up in 4th place and know I'm well set for Nationals.

YR: What was your race strategy?

TT: Woodland Park is a very technical, hilly course, with lots of tight corners, steep dirt hills, and tree roots. It can really wear you down. My strategy was to not fall (seriously!) and to use my 12 | NOV/DEC 2014

fast start to my advantage. It always makes me feel strong. I knew I needed to keep near the lead pack, but since it was just the National Qualifier all I cared about was sub-14 and top 5 on this tough course. I also have a strong kick and the finish is all uphill, which I knew would also help me.

My goals for nationals are: 1- to get All-American individually, 2- for our amazing team to win our first club National title, and 3- to have an awesome time in Myrtle Beach!

YR: Who was your toughest competition?

TT: I would have to say that my toughest competition are my Strider's brothers. Our front group (me, Lance Mason, and Luke Houser) are all about the same pace, which makes for a fast race always...even in practice...and makes us all stronger. I couldn't ask for a better team.

YR: What has been your training heading towards Nationals?

TT: Now that my middle school season is over I am devoting 100% of my time to Cascade Striders. I train with the team 3 days a week. We work on hills, long intervals, starts and finishes, and lots of core! I also train once a week with the owner and run coach of Run 26, Shelby Schenck, and a group of high school and college runners who get together once a week. The other days I do long distance runs on my own.

YR: Goals for Nationals?

TT: My goals for nationals are: 1) to get All-American individually, 2) for our amazing team to win our first club National title, and 3) to have an awesome time in Myrtle Beach!

YR: What other sports do you participate in?

TT: I play basketball and love to ski.

YR: Favorite breakfast food?

TT: My dad always makes me fried egg whites and hash browns every morning and I love bacon!

YR: Any race day routines?

TT: I always put new spikes in my shoes before big races; I always put my red Beats Studios on and listen to the songs "All I do is win", by DJ Khaled and the song "Work Hard, Play Hard",

by Wiz Khalifa and my dubstep playlist all the way to the meet; I tuck my laces into each other tight, and my team always does our trademark chant.

Here's Tyler at the Nike Pre National YOUTHRUNNER.COM | 13

14 | NOV/DEC 2014

Dede Salcedo Dede Salcedo on a run with her sights on Myrtle Beach.

SALCEDO HAS BEEN SETTING RECORDS ALL FALL & IS LOOKING TO WIN THE JUNIOR OLYMPIC XC TITLE AGAIN DECEMBER 13TH IN MYRTLE BEACH, SC. SHE WILL BE TOUGH TO BEAT!

REBECCA JOELSON

YOUTHRUNNER.COM | 15

instagram

fanpage

16 | NOV/DEC 2014

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!

YOUTHRUNNER.COM | 17

A LOOK BACK AT:

XC HIGHLIGHTS Once school starts cross country running is everywhere. We went to a lot of middle school races this year and some tough high school meets.

The cool part about cross country is you never know what challenges the course may have for you on race day. That course with dirt trails in nice weather may turn to mud in a down pour of rain. In Boise recently the runners were greeted with several inches of snow to compete in. Other courses may have streams and mud pits to get through like the 3-Course Challenge. It’s an adventure after all.

For the photos, videos, stories, and more get

18 | NOV/DEC 2014

COLUMN 1: 3-COURSE CHALLENGE Teams from

all over the west come to this great meet. You don’t know which course your team will run until the night before but they all include a famous mud pit and some brutal hills.

Photos by: Klotz Images

TRACK MEET! COLUMN 2: FOOTLOCKER

The National Championship is held at Balboa Park in San Diego, California but for a chance at that race you have to qualify at one of the regional races in the West, Midwest, Northeast, or South. Photos by: Photo Run

COLUMN 3: FUTURE CLASHERS

Middle School and younger kids make up the Future Clashers who run first at the Nike BorderClash which is the best of Washington high school runners vs. the best of Oregon. Instead of using a gun for the start this race fires off a Civil War Cannon with a loud boom. Photos by: Klotz Images

COLUMN 4: BOISE NXNR Some of the best high school runners in the nation including Ella Donaghu, Tanner Anderson, & Matthew Maton and Idaho’s Armstrong pulled out the long spikes and raced in the ice and snow. Photos by: Colleen Thompson COLUMN 5: YOUTH XC IS EVERYWHERE

There are Association and Regional Youth Championships across the nation with the AAU and the USATF. This was from the Southern California Association Champs.

Photos by: Smotherman Images

COLUMN 6: MT. SAC XC INVITATIONAL

They call this the largest cross country race in the world with races for grade school, middle school, and high school. Photos by: Smotherman Images

YOUTHRUNNER.COM | 19

yr gear

gear

AS RUNNERS... practically the only gifts on our holiday wish lists are athletic accessories, from new spikes to leggings to compression sleeves. Here are some of the newest and innovative track accessories you can treat yourself with!

2

CEP RUN 2.0 compression socks

1

Nike Diamond iPHONE 5 arm band

$48.00 Thee innovative, perfect fit, compression socks provide durability and stability when you run. They offer the extra support that those tires arches need. The extra support prevents injury and increases joint and muscle stability. The material is very breathable and quickly evaporates any moisture. The unique design also allows for increased blood flow in the muscles. More energy, greater endurance and enhanced performance thanks to improved blood circulation.

$34.95 The Nike Diamond Arm Band is a convenient accessory for competitive and noncompetitive runners alike. The lightweight and secure design allows you to keep your iPhone handy while you exercise.

cepcompression.com

store.apple.com

underarmour.com

20 | NOV/DEC 2014

4

Nike Fuel Band SE $99-$149 The Nike+ FuelBand SE carries the motivation on your wrist and is the smart, simple and fun way to get more active.

As you go about your day, the fuel band tracks the intensity of your workouts and displays your progress in real time.

Compete with your friends and stay motivated through Nike+ Groups. The Bluetooth 4.0 technology allows you to stay constantly connected to your phone, receiving feedback and motivation as you need it. store.nike.com

3

Under Armour Cold Gear Beanie $19.99 Keep your head and ears warm for all those long winter runs! This Under Armour beanie uses a soft and lightweight material that traps heat without adding excess weight and helps you absorb and retain your own body heat. In addition it provides comfort for you to perform at your best.

Words: Yasmine Diara

If you have a specialty running store in your area be sure to give them your support. If not here are sites where we found the items on our list.

6

5

Pearl izumi thermal arm warmers

GARMIN WOMEN’S FORERUNNER

$27.50 Do ever run with a jacket but just get too hot and end up taking it off? These pearl Izumi Thermal Arm Warmers are perfect since they keep your arms warm and without causing you to overheat. The Thermal Arm Warmers combine fleece with a compact left and right arm fit to provide a versatile warmth and a comfortable fit. The Thermal Fleece provides both warmth and recovery. This unique fit allows for a full range in motion and no discomfort while running.

$129.99 The Forerunner 10 is a GPS running watch that tracks your distance, speed and calories. This is the perfect gift for distance runners or anyone who enjoys long runs. The watch identifies your personal records in order to provide you some motivation along the way.

The watch alerts you when you complete each mile, giving you a beep and a screen that flashes informs you of your time for that mile. When you complete your run and save it, you’ll see a summary of how you did, including your total time, distance, average pace and calories. The watch even lets you know when you achieve a personal record, such as your fastest mile or longest run to date.

dickssportinggoods.com

7

8

DANIEL’s running formula

The Youth and teen running encyclopedia

$18.55 With the help of Daniel’s Running Formula, written by elite track coach, Jack Daniels, you can get into the best shape of your life.

$8.81 This is the first complete guide for middle to long distance runners, their coaches, and their parents.

It shows the formula of Mick Grant, who’s produced multiple finalists at the national level.

amazon.com

amazon.com

buy.garmin.com 9

10

nike + iPOD sensor

reebok compression tights

$19.99 You and your device can now be the perfect running partners. Put the sensor in your Nike+ shoe and connect it to any apple device. Workout and receive feedback all the your favorite music. No extra accessories are needed. Use custom workout shortcuts to start your favorite workouts quickly or try the open-ended workout. store.nike.com

$27.50 Keep running outdoors during the cold winter months with reebok compression tights. The sleek fit offers both comfort and warmth. The unique fabric allows your sweat to evaporate while still maintaining insulation. Also wear them to protect from chafing and skin irritation. A perfect gift for the winter runner. dickssportinggoods.com 11

PREFONTAINE $15.99 This classic, inspirational story can get any runner motivated and ready to runner. The film tells the story of the legendary University of Oregon distance runner, Steve Prefontaine. He competed at the 1972 Munich Olympic games, where he witnessed the terrorist attack that almost cancelled the games. amazon.com

YOUTHRUNNER.COM | 21

Running Program Dares Kids to Go Far Seventh grader Matt Steelman never felt a fit with some sports. When he tried Go Out for a Run (GO FAR) in fifth grade, it made sense. “I really felt at home running,” he said. After crossing the finish line during his first 5K, he could have run the race all over again.

It’s like that with GO FAR. Kids who have never run before sign up because their friends do.

They come to practice unsure of running uphill or the distance. Come race day, hard work and uncertainty pay off as they cross the finish line.

For many, a runner is born.

Eleven years ago, GO FAR began as a club for 16 kids in one High Point, N.C., school in an effort to stop childhood obesity. Now the nonprofit running club has spread to 10 other states and reaches more than 8,000 kids annually. It promotes good health by introducing elementary and middle school kids to running and a healthy lifestyle and helping them train for a mile or 5K in eight to 10 weeks.

Twice a year in North Carolina, more than 2,000 kids, families, and community members participate in the GO FAR 5K and Fun Run after training at a school or afterschool program. Kids who don’t belong to a club can also participate.

It’s open to everyone. Other clubs around the country hold their own 5K or participate in a local race. Nanci Holtsford, teacher and GO FAR coach in Lipan, Texas, began a group four years ago and holds a fall and spring race season.

“I think GO FAR makes running fun,” she said.

“We stress that it all comes from within…setting personal goals and achieving them. Once students attend a race, they realize just how important the training aspect has been to their results.” Goal setting is a big part of the GO FAR curriculum. Once kids cross the finish line, many set their next goal.

“I always thought I was good at running,” Steelman said of his experience with other sports.

The Advance, N.C., student excelled at running 22 | NOV/DEC 2014

the mile for the physical fitness test. He tried GO FAR to see how far his skills would take him.

The program helped. “You might not think you are a good runner, but GO FAR can really make you into a good runner,” Steelman said. He plans to try out for track at middle school in the spring. It’s not unusual for GO FAR kids to stick with the club beyond elementary school. Gina DiFrancesco gets about 50 kids in her Greensboro, N.C., middle school club every season— most are GO FAR veterans.

Though some students join because they never had GO FAR in elementary school, others want to continue their experience or use it for conditioning for track, said DiFrancesco, now in her sixth year as GO FAR coach.

“As they get older, they become better runners,” DiFrancesco said. Some of her GO FAR students run track in high school. “To think that I was somewhat of a part of that is really cool,” she said. Holtsford has had a similar experience.

Many of her former participants won district and were recent regional qualifiers. “It’s so exciting to see my GO FAR runners continuing their running,” she said.

Top Left: Participants gather after the race. Top Right: The race is on. Bottom: Metals are awarded to 2 of the winners!

“I think GO FAR makes running fun-We stress that it all comes from within… setting personal goals and achieving them. Once students attend a race, they realize just how important the training aspect has been to their results.”

-Nanci Holtsford

BEN TRUE | 4x United States Road Champion | Team Saucony Athlete

WHOA. Light, responsive and oh so comfortable. Step into a pair and feel whoa for yourself. TRIUMPH | ISO SERIES ลข

SAUCONY.COM/ISOSERIES YOUTHRUNNER.COM | 23

Daily

thoughts

HOW TO:

KEEP A RUNNING JOURNAL Get out your pen and paper!

It’s time for a quick review in keeping a runner’s log!

It’s important to keep a running log or journal to measure your success and to make adjustments in your training. Here is a journal from a high-school runner who shares the weekly summary with the coach.

Monday:

Thursday:

Length of run - distance/time: I went for a 35 minutes run.

Length of run - I ran for 60 minutes today.

Guessing around 5 miles. Felt like 7:00 pace.

Who did you run with: I ran with both Michael and Billy.

Who did you run with: I ran with Michael. Billy was supposed to

Effort: 2. Since yesterday was a 4 effort I made sure to be smart

come but couldn’t make it.

today.

Effort: It was a 3. Just a normal distance run today. Michael

Where did you Run: We ran all over town. Started and f inished

and I talked the entire time.

at the school though.

Where did you Run: We ran a few miles at the park before f inishing the last mile or so in Michael’s neighborhood.

Friday: Length of run - 25 minutes. Pre-race day. I did four strides at race pace so I could get a feel for the pace I want to run

Length of run - Only ran for 15 minutes today, felt really sick.

tomorrow. Who did you run with: By myself

Who did you run with: I ran by myself today.

Effort: 3

Effort: Probably a 1, never got going :(

Where did you Run: I ran around the park and then f inished at

Where did you Run: Just around the neighborhood.

the track. I did strides barefoot on the football f ield!

Wednesday:

Summary:

Length of run - I ran a 15 minute tempo run today.

This week was really great! My tempo run went really well and

Who did you run with: I ran the tempo with Billy. We stayed

it was nice to get some runs in with Billy and Michael. Tuesday

together for 10 minutes before I pulled away a bit.

was rough but only because I felt sick. I did a good job of bal-

Effort: : 4. I did a good job of staying under control.

Where did you Run: On our home course.

ancing my effort. For every day with hard effort the next day I ran easier. I f inished running around a total of 35 miles for the week averaging 3’s for effort.

*Days: Keep a log for every day of the week you run. *Effort: 1 being an easy run, 5 being a race or race-like effort. *End Of Week Summary: Write a paragraph summarizing the week. Look back at your log. Look for concerns. You don’t want to ever have two hard days back to back! Were you happy while running this week? Do you have any pains? Write down how you felt the week went! Remember, consistency and staying healthy are key!

24 | NOV/DEC 2014

Words: Drew Wasmund

Tuesday:

TIPS FOR

TRAINING

TIPS FOR:

OFF-SEASON TRAINING The season is over, now what?

We asked some coaches what they suggest to their athletes for the off-season and how to evaluate the past season.

q As a coach whaT

do you suggest to your athletes for off-season training?

Jordo: Rest for a little, and then some

cross training - most people would recommend swimming and biking, but try to think of ways in which you could make these workouts fun and have your teammates there with you.

Organize a friendly game of frisbee or kickball or soccer. Stay active but don’t worry about the miles too much immediately after finishing your season. Take a mental breather and then gradually get back to serious training.

Coach Bergmann: For young athletes

I think that it is important to take a short active break from running. Don't just sit around the house and eat but

Jordo Schilit: Professional Athlete

Mike Bergmann: High School Coach

do something different and still stay active. Swim, Bike, Hike or participate in a class. The break is good both physically and mentally for the athlete. Distance runners should be building a base and continuing their strength and endurance through the winter. Stay on soft surfaces if possible to knowing that when the spring rolls around the track will be used more often. If an athlete has a combination of these each week they will be ready for track. Longer run. Tempo Run. Hills and some track work breaking it up each week. Continue the core work and weights as another block of activity to mix it up until the official track season rolls around.

Mick Grant: If you are healthy, do some easy running to recover and maintain fitness. It also depends on how long your school breaks are.

Some kids have over a month, some only have a week. Many kids are beat up and need to get extra recovery.

Mick Grant: Youth Coach

Mike Fleming: Middle School Coach

Lots of kids take the month off and kind of start over.

Mike Fleming: Stay active during the

down months by doing some type of cross training. The main point is not to get out of shape. Why let all your hard work be for nothing.

Warm up: Short run/walk of 20 minutes. If you need to walk then do so.

Work up to 30 minute runs 3 times per week. Work on your core including sit ups, plans and pushups. Others things that are great are speed hurdles, cariokas, high knees and doing 4-6 x 50 meter strides - This should be done at least once a week to keep your fast and slow twitch muscles in good working condition.

WANT MORE? To hear more from these coaches on OffSeason Training and Evaluation, go to “ASK A COACH”on Youthrunner.com

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Running

Abroad

The USA Junior Moutain Racing Team In September the USA Junior Mountain Team made a trip to Casette di Massa, Italy for the World Mountain Running Championships. Three Junior Women and three Junior Men 19 years and younger were selected for the team. This year the Women’s team did fantastic and placed 3rd and the Junior Men were 10th.

Marisa Ruskan

19, was the highest finishing Junior athlete at the US Mountain Running Championships at the 2014 Loon Mountain and was 8th place in Italy.

Tabor Scholl

17, was a scoring member of the 2013 Silver Medal Junior Girls Team and is a senior year at West Grand High School. She recently ran a 5:00 Mile 26 | NOV/DEC 2014

at the Boulder, Colorado Pearl Street Mile, which took place at 1600 meters altitude. She was 35th at the World Mountain Running Championships.

Erik Armes

17, is a senior at Coronado High School. He is a competitive triathlete who has PRs of 1:56 in the 800 meters, 4:13 at 1600 meters and a 15:53 5K Cross Country PR. At this race he placed 69th.

Lucas Matison

18, of Palo Alto, CA, is a senior at

Palo Alto High School. Lucas is an avid trail and mountain runner who also runs for Palo Alto HS. He has a Cross Country 5K PR of 16:08 and came in 18th in Italy.

Jeff Thies

19, of Huntington Beach, CA is a sophomore year at the University of Portland (Oregon). He was a member of the 2013 NACAC Cross Country squad and has a 5000 meter track PR of 14:22 and a 25:10 8K in Cross Country. He ran a fantastic race in Italy and came in 16th.

Photos by: Nancy Hobbs

Mandy Ortiz

was the US’s first ever Junior Team Gold Medalist in Poland last year and this year placed 4th.

submit an

athlete

RAFI SIBONY ALL AROUND YOUTH RUNNER Age 13 - HS Freshman Rafi has been running since the third grade where they ran a mile run. “I never really ran a race before that but ended up winning and it felt really good so I told my dad I wanted to run competitively on a team and that’s how I got started in running.

At his Middle School State Champions his team came in first when he was a 7th grader, he also went to USATF Nationals in track and came in sixth overall, and this year as a Freshman in early season cross country Rafi ran a terrific race at the Nike Pre Nationals.

Above: Rafi ran a terrific race at the Nike Pre Nationals.

His favorite songs to listen to before a race are “Who do we think we are” by John Legend and “All of the Lights” by Kanye West.

YOUTH RUNNER top-DOG OF THE MONTH Zach Blum , 9 Tustin, Ca.

South Ripley Jr HS

Megan finished her XC Season undefeated this year, won her conference meet, 1st in the Ripley County Invitational and won too many other races to mention here.

Look for a more detailed story on Megan at Youthrunner.com.

Peters Canyon Elementary

Is the water different this year or what? Ten and under boys seem to be breaking world records this year and Zach just broke the 5K Road Race World Record for 9 year old boys in 18:29. The previous record was 18:47.

fast kid

Izzy Fauria , 12 Roseville, Ca.

St Rose School

It’s an accomplishment to win a national title in your event, but Izzy won three titles at the USATF Jr. Olympics last summer. The 800, 1500, and the 3000 for 11-12 girls.

She was the only one to claim three individual titles at nationals. Way to Go Izzy!

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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Photos by: Kaitlin Emmerling

miler

Megan Cole, 13 Versailles, In.

Smotherman Images

Distance run

yr gear

gear tips for your feet

3 1

2

1 Buy the right shoe for your foot. Get fitted at a specialty running store, they know what they’re doing.

Wear good socks and keep your feet dry to prevent blisters.

3

Your Feet are Important

If you have pain after a run ice up.

If it persists check with your doctor.

The most important piece of gear that your have as a runner is your feet. Here are a few items that you can use to take care of those ankles and toes that get you around the course.

1

Swiftwick Socks

$19.99 Check out the Swiftwick Sock Club. For $19.99 a month they send you a new pair of performance compression socks. Thin and light for serious runners they prevent bunching and hot spots by supporting all 3 arches in the foot. The result is a sock designed to fit your feet perfectly. athleteracenumbers.com

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2

BLISTER PADS

$7.95 Keeping your feet dry and proper fitting shoes and socks help to prevent blisters. If you do have problems try Spenco’s 2nd Skin Blister Pads. A pack of 5 is $7.95 available at most pharmacy stores for relief. spenco.com

3

PAIN RELIEF

$24.99 Young runners often times get Plantar Fasciitis. The Cluffy P4 Sport Wedge slips under your shoe’s insole for pain relief and prevention.

Cluffy.com

4 4

ATHLETE’S FOOT

$9.99 If your feet have become itchy or if you’ve noticed redness, maybe you have athlete’s foot. It’s no big deal just soak in water with baking soda or try a product like Lamisil. $9.99 at most pharmacies. walgreens.com

Running shoes only last around 300 miles.

Make sure you're not running with worn out shoes.

5 If you have flat feet or high arches look into foot supports or orthotics.

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

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4

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COMING UP! HERE ARE JUST A FEW OF THE CHAMPIONSHIP MEETS YOU’LL WANT TO ADD TO YOUR CALENDAR: AAU AAU CROSS COUNTRY NATIONAL CHAMPIONSHIP | LAWRENCE, KANSAS | DECEMBER 6TH Regional and Association Meets go to aau.

FOOT LOCKER MIDWEST REGIONAL | KENOSHA, WI. | NOVEMBER 29TH NORTHEAST REGIONAL | BRONX, NY. | NOVEMBER 29TH SOUTHEAST REGIONAL | CHARLOTTE, NC | NOVEMBER 29TH WEST REGIONAL | WALNUT, CA. | DECEMBER 6TH NATIONAL CHAMPIONSHIPS | BALBOA PARK-SAN DIEGO, CAL. | DEC 6TH November 30th: Midwest Regional-Kenosha, WI Northeast Regional-Bronx, NY Southeast Regional-Charlotte, NC

NIKE CROSS NATIONALS HEARTLAND | SIOUX FALLS, SD | NOVEMBER 9TH NORTHWEST REGIONAL | BOISE, IDAHO | NOVEMBER 15TH MIDWEST | TERRE HAUTE, IN. | NOVEMBER 16TH SOUTH | THE WOODLANDS, TX | NOVEMBER 22ND NORTHEAST-NY | WAPPINGERS FALLS, NY | NOVEMBER 29TH NATIONALS | PORTLAND, OR | DECEMBER 6TH

USATF JUNIOR OLYMPICS XC

INDOOR TRACK & FIELD USATF NJ YOUTH INDOOR | TOMS RIVER, NJ | DECEMBER 7TH ARMORY MIDDLE SCHOOL INV | NEW YORK, NY | DECEMBER 11TH UAGTCA INDOOR DEV MEET 1 | CHESTER, PA | DECEMBER 20TH ARMORY YOUTH HOLIDAY CLASSIC | NEW YORK, NY | DECEMBER 27TH

A good resource is: usatriathon.org

NATIONALS | MYRTLE BEACH, NC. | DECEMBER 13TH *FOR THE DETAILS AND REGISTRATION LINKS GO TO YOUTHRUNNER.COM OR CHECK OUR FRIENDS AT COACHO.COM FOR DATES

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