Youth Runner Magazine Sept-Oct 2012

TOP Steeplechaser Stephanie Perleberg Guest Editor

MEET H AY DEN SCOT T

MIDDLE SCHOOL CHAMP

NORTHSIDE / SOUTHSIDE CHALLENGE ASK A COACH

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3.95

2011 JUNE/JULY | YOUTH RUNNER 1

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

<A Am ctio eri n a ca t t n F he ina He ls rsh he ey ld â&#x20AC;&#x2122;s N in Au orth gu st Photo by Barry Parrish

MINIMIZE THE POUNDING, MAXIMIZE YOUR RUN. ARMED WITH THE CUSHIONING POWER OF GEL速, THE GEL-NIMBUS速 14 DELIVERS A PLUSH YET STABLE RIDE SO YOU GET MORE OUT OF EVERY STEP.

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2 YOUTH RUNNER | SEPT/OCT 2012

<Bay Cities Unleashed Track Club leads the pack down the back stretch.

Photo by Smotherman Images

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Handoff successful at AAU Junior Olympics in Houston, TX

CONTENTS: FEATURE

8

12

MEET HAYDEN SCOTT MIDDLE SCHOOL CHAMP AAU JUNIOR OLYMPIC GAMES

TRAINING 24 28

PEAKING AND FOCUS ASK A COACH

CHECK IT OUT 19 20 22

RECORDS FROM BALTIMORE JUNIOR OLYMPICS YOUTH RUNNING SHOES

MORE 14 16 27

POSTER TRACK SHOTS GEAR SPOTLIGHT

NORTHSIDE/SOUTHSIDE

Photo by Everette Henderson

SEPT/OCT 2012 | YOUTH RUNNER 5

VOL. 18 ISSUE 4

SEPT/OCT 2012

FROM: THE GUEST EDITOR

Stephanie Perleberg MAGAZINE

H

ello Youth Runners! My name is Stephanie Perleberg and I am a contributor here at Youth Runner Magazine. You may have seen some of the chats I have had with some very speedy professional athletes. If you haven’t yet, check out the Youth Runner YouTube page and be sure to follow our Facebook page for updates on upcoming interviews.

Not only do I enjoy talking to athletes, I love writing about their successes and struggles. Every runner, whether professional or not, goes through the rollercoaster of emotions throughout their career. It’s part of the game.

This running business is a tough stuff, but oh my, is it rewarding!

I started running when I was in high school. Despite my passion for the sport and determination to run super fast, my dream of qualifying for the Wisconsin state meet never came true. My lack of experience, knowledge and confidence caused intense pre-race anxiety, which prevented me from racing my best… or racing at all.

®

Publisher/Editor Dan Kesterson Guest Editor Stephanie Perleberg Editor at Large Ian Kesterson Contributing Writers Cregg Weinmann Running Network, Stephanie Perleberg, Mick Grant, John Molvar Graphic Designer Ashley Michelle Agee Photographers Smotherman Images, Klotz Images, Photo Run, George Profit, Everette Henderson, Dingo Images, Barry Parrish, Ross Dettman Photography Website-Digital-Video Sean Kesterson

My first few years running at the University of Wisconsin- La Crosse were average. The nerves continued to interrupt my goals, but I just kept on running. It paid off. In 2009, I qualified for nationals in the steeplechase. It was the first time I would go to nationals as an athlete.

THANKS to Blue Goose, Monkey Business, Clyde, Charles Oliver, MJ and the Hershey's Crew, Catharine Ryun, Cindy Hamilton and Nike, The Scott Family, Bonnie Bernstein

Whereas I usually was unsure of how I fast I would run at a given meet, this time was different. As I waited in my hotel room before the race, I kept thinking, “this is going to be good.”

ADVERTISING-SPONSORSHIPS mediakit@youthrunner.com

The best DIII women from around the country lined up at the start line along side me, but I crossed the finish solo, in first place. My dream of being speedy had finally come true! I was a national champion. I finished my career with two other All-American awards and many wonderful experiences.

I learned so much through my high school and college experiences. Some day you too will look back and realize the important running and life lessons competing has provided you.

Since you are not there yet, I have some words of advice: First, do not neglect the mental side of running. If you believe you’ll win the race, you will finish first. If you feel like the girl/boy standing next to you at the starting line is faster than you, on that day he/she will probably beat you. Think positively! If you can’t, fake it. If you act like you’re going to win, eventually you will start to believe it.

Finally, consistency is key. It is hard for young runners to follow a training plan, but it is so important to the development of your mind and muscles. Your coaches, teammates, and Youth Runner Magazine are all tools to help keep you motivated and develop you as a runner. Use them!

If you have questions regarding race anxiety, training, the steeplechase, or you’d like me to interview your favorite runner/triathlete shoot me an email (Stephanie@youthrunner.com).

Happy Running!

In the photo: Stephanie on the left goes over the Steeple Barrier

6 YOUTH RUNNER | SEPT/OCT 2012

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PUBLISHED BY Youth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2012 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.

That skinny 5th grader we met a couple of years ago has now developed into a hard working and determined distance runner with some solid goals for the future. Stay out of his way on the track or the cross country course but once he steps off his smile and personality take over. Track & field is part of the Scott family, his younger brother Kirk is a national champion in the throws.

8 YOUTH RUNNER | SEPT/OCT 2012

Photo by Klotz Images

YR: Times for your events at whatever age you started keeping track: HAYDEN: I started running in 2nd grade and started keeping track in 5th grade I was a 400 runner back then I ran a 1:04 at Hershey's.

YR: What have been your overall accomplishments so far?

HAYDEN: I've been to Hershey's twice, I've been doing JOs for awhile I don't know how long ask my dad he knows, I've won two XC state championships, I've been to two national XC championships.

YR: How about goals for this year?

HAYDEN: One of my goals was the Twilight so I think I completed that one now I just want to make it to nationals in JO's maybe win State or Regionals and in XC I want to beat my PR's and give it another try at Nationals.

YR: Goals through high school?

HAYDEN: I'm not sure where I'll be going to high school, but I'm hoping the competition level will be high and usually I try to beat the school records, whatever they might be.

YR: Who inspires you to run?

HAYDEN: Me and my dad are huge fans of Andrew Wheating, I want to be exactly like him.

YR: What's the first thing you think about when you get up in the morning?

HAYDEN: I just prepare for the school day and practice or whatever workout I'm doing that day.

YR: Who are your coaches this year?

HAYDEN: Janet Herbes and Eric Jenson (my track and XC coaches) and my dad.

YR: Besides mileage what else are you doing?

HAYDEN: I usually do a (300 600) 3 times or (400 800) 2 times with a mile cool down.

YR: What about school, what are you the best at or most interested in?

HAYDEN: I like geography and math YR: Best race or experience?

HAYDEN: Steens Running Camp is a great

camp its very intense but its a good experience.

My best race was probably a tie between the Twilight Mile this year and the first year that I won the Middle School State Championship.

YR: Any rivals?

HAYDEN: Not really, I just race to win

YR: Life time goals...what do you want to be when you grow up?

HAYDEN: I wanted to be a doctor when I'm older and get into a D1 college, hopefully Oregon .

YR: Top place you'd like to travel to with your running?

HAYDEN: I think wherever college takes me and if I'm good enough maybe I'll go to some foreign countries or something YR: Advice for other kids who want to run and compete?

HAYDEN: Nutrition, sleep, and training those are the three rules I've followed since I was in 4th grade. Failing to prepare is preparing to fail.

HAYDEN'S FAVORITES: Breakfast Cereal: Chocolate Cherios

MUSIC/Band: I don't really have a favorite band but I listen to hip-hop most of the time

BOOK:

The Pistol, its a book on Pete Maravich.

other sports: Basketball

Photo on left page: The Oregon Twilight Meet includes a â&#x20AC;&#x153;Middle School Mileâ&#x20AC;? with competitors from Oregon, Washington and California. Hayden broke the finish line tape on the track that he hopes to run on in college in the not so distant future.

SEPT/OCT 2012 | YOUTH RUNNER 9

H AY

DEN

MILE:

'S BE ST T IME 4:42

1500: 4:29

S:

3000: 9:48 3 LEGGED Haha I haven't ran one of those in awhile and SACK RACE: I don't think it was timed so I'm not sure.

(We interviewed Hayden towards the end of the school and his current summer times are not included in this story. Birthday: Dec 7 1997) 10 YOUTH RUNNER | SEPT/OCT 2012

Photos by Klotz Images

GRADE: 7th School: Weston Middle School height: 5'6 1/2 weight: 118 The course finishes on the track as Hayden kicks it in to the finish line as the 2010 winner in the Oregon Middle School Super Champs Race.

SEPT/OCT 2012 | YOUTH RUNNER 11

AAU JUNIOR OLYMPIC GAMES

1 2

Another jam-packed summer of AAU track and field ended with the Junior Olympic Games in Houston, Texas.

Gatorade sales were up and you just couldn’t get to the stadium early enough to beat the heat. It takes a lot of determination to qualify for nationals, stay focused and meet your challengers in those conditions. Congratulations to every athlete who made the effort. The venue was Humble High School. You’re thinking a high school? Well it’s Texas… football is huge and some schools look like colleges. Actually the scoreboard looked like the NFL came to town.

There was almost of week of championship track and field. Tia Jones took home 4 gold medals, broke the record for the pentathlon , 80m hurdles, won first in the 100m and 200m.

Lauren Williams won the 100 and the 200 in the midget girls division Lucas Bourgoyne took the national titles in the 800, 1500 and 3000. He was a second shy from breaking the 19-year national record.

It was an exciting race in the 200meter midget boys final with Willie McKnight III of Gainesville, FL winning in 24.09, Dysaun Razzak ,Winston Salem, NC in 24.14, and Hakim Ruffin from Franklin, LA coming 3rd with a time of 24.51.

For more stories, results photos, videos and AAU action from the summer visit, http://aau.youthrunner.com/ 12 YOUTH RUNNER | SEPT/OCT 2012

Photos by Everette Henderson

3

4

1) Handoff successful at AAU Junior Olympics in Houston, TX ; 2) This kid can jump; 3) Gordon sets a new record; 4) Elite Relay Team; 5) First lap of the 1500 for this group; 6) Cool down time for the Intermediate Girls Steeple Chase; 7) Tough competition out of the blocks in the 200

5

6

7

SEPT/OCT 2012 | YOUTH RUNNER 11

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HAYDEN SCOTT 14 YOUTH RUNNER | JUNE/JULY 2011

Hayden fights off some tough competition during the Middle School Championships.

2011 JUNE/JULY | YOUTH RUNNER 15

16 YOUTH RUNNER | SEPT/OCT 2012

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Photos by Smotherman Images, George Profit, Klotz Images,

SEPT/OCT 2012 | YOUTH RUNNER 17

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youth

Kids are settled back into the school routine, so that means it’s time for us to present our annual look at running shoes for the younger set. The athletic shoe companies have broadened their offerings of technical footwear products to support the kids who have adopted new exercise habits. We’ve looked at the breadth of running shoes for kids to train in and, just as with shoes for adults, it helps to know the characteristics of your child’s foot to determine which shoes suit them best.

The range of o erings has never been better. These shoes have a variety of purposes, so consider that when evaluating them, as well as the possibility (or even probability) that one shoe may not meet all their running needs. The bottom line is to get the kids out there and let them run!

Adidas AdiZero Feather The adiZero line has now been translated into youth sizes. Its lightweight and more minimal approach is well suited to the needs of younger runners. Like the adult version, the upper has been thinned out to a minimal open mesh and is lightly supported by the Sprint Web, welded overlays that support without adding seams. The midsole is a cushy layer of adiPrene EVA that envelopes the TPU Sprintframe (here a thinner plastic plate than the adult version) that’s shaped for stability as well as for energy return. Minimal amounts of adiWear carbon rubber in the highwear areas complete the outersole, keeping the shoe light but durable.

Recommended for medium-to high-arched feel with neutral biomechanics; Shape: semi-curved; Construction: Strobel slip-lasted; Sizes: Youth 3.5-7

$85 ($115 Adult)

Asics Gel-Blur33 2.0 The Blur33 2.0 is the first of the ASICS 33-series shoes to be adapted for children. The adult version features a deconstructed midsole for flexibility and improved feel for the road, while still providing good cushioning. Those characteristics are well executed in the kids’ shoe, as well. The uppers are the same, too: open mesh and a framework of overlays to support the midfoot. The midsole has Gel cushioning in the heel and the same geometry as the adult version. The outersole is full-length AHAR carbon rubber with stitching at the toe (and also on the insole perimeter) for durability.

Recommended for medium-to high-arched feel with neutral biomechanics; Shape: semi-curved; Construction: Strobel slip-lasted; Sizes: Youth 1-7

$65 ($100 Adult)

Brooks Kids PureFlow The Pure Project has broadened Brooks’ focus on running shoes and the Kids’ PureFlow is the adaptation of the Pure series to the maturing foot. Here the upper is much the same as the adult version with slight tweaks to the overlays and a reinforced toecap. The midsole has been “tuned”—that is, the density has been reduced to approximate the bouncy feel experienced by heavier adults on denser foam—and it features the same 4mm geometry of the adult shoe. The outersole has been similarly adjusted with a little more rubber used here and there to enhance durability. Overall, the experience will be just about the same, thanks to the thoughtful design and execution.

Recommended for medium-to high-arched feel with neutral biomechanics; Shape: semi-curved; Construction: Strobel slip-lasted; Sizes: Children 10.5-13.5; Youth 1-7

18 YOUTH RUNNER | SEPT/OCT 2012

$65 ($90 Adult)

VICTORIA PLUMMER

Ten year old Victoria Plummer gave her mom a great birthday present this summer…she broke the national record in the high jump at the USA Junior Olympics in Baltimore, MD. Last year she came in fifth and just knew she could break the record this year. The crowd was electrified as she broke Carlie Queens old record from 2009.

Then she kept going and broke it two more times for the final jump of 1.50m/4’-11”.

ABOVE: Victoria Plummer Bantam Girl broke a three year old National Record of 1.45 with a Jump of 1.50mN 4-11.00

For the full results and the other records go to youthrunner.com

CHRISTINA HILMAN At the same time, across the track...

Christina Hillman was busting a record herself with her throw of 16.41m/53-10.25. Not a bad day as she gained a national record and threw almost two meters past her nearest competitor.

LEFT: Christina Hillman in the Young Women age group breaks 9 yr. old National Record of 15.82 with a throw of 16.41mN 53-10.25

Photos by George Profit-PSImages.net

SEPT/OCT 2012 | YOUTH RUNNER 19

New Balance Kids KT20 The Minimus line has been dropped into the youth/kids/children size range. The Kids KT20, the Minimus 20 Trail for children, is visually similiar to the adult shoe. It has a large synthetic matrix with a small mesh over the rear two thirds of the upper, open mesh over the toes, and some additional overlays to improve durability. The midsole uses the same shaping and geometry, 4mm of drop from heel to toe, with just enough cushioning to protect child-sized runners. The outersole uses what seems to be a tougher rubber formulation and some extra stitching in the toe cap to extend the life of the shoe. Otherwise, it’s the same as the adult version. The performance and feel have been well replicated for younger runners.

Recommended for medium-to high-arched feel with neutral biomechanics; Shape: semi-curved; Construction: Strobel slip-lasted Sizes: Children 10.5T-Youth 3 (M,W widths)

$60 ($100 Adult)

Nike Kids Air Pegasus 29+ The Pegasus is Nike’s longest-lived running style and its best success story. This update closely duplicates the features of the adult model, reproducing its running performance for the younger set.

The upper is an engineered mesh for breathability and support with a small synthetic saddle and heel overlay providing adequate reinforcement. The midsole uses Cushlon for its long-lasting cushioning and the geometry is designed to both stabilize the heelstrike and support a midfoot landing. The outersole is BRS 1000 carbon rubber that’s segmented for flexibility and textured for traction. The duplication of performance at this scale earned the Pegasus 29+ our Best Youth Shoe award.

Recommended for medium-to high-arched feel with neutral biomechanics to mid overponation; Shape: semi-curved; Construction: Strobel slip-lasted, EVA Strobel board; Sizes: Youth 1-7 (M width)

$65 ($100 Adult)

Puma Kids Faas 300 Jr The Faas shoes have influenced Puma’s entire running line, so it’s not surprising that the Faas 300 is the first to be extended into the youth range. The upper is both aesthetically and functionally familiar: closed mesh and synthetic overlays for good midfoot support with freedom and flexibility where the foot needs it. The midsole is a low-profile, single-density EVA that’s similar to the BioRide used in the adult version. It’s simple and effective. The outersole is carbon rubber in the heel and blown rubber in the forefoot, both with a similar finish for improved traction. The result is a good blend of mobility and performance that’s useful for active children.

Recommended for medium-to high-arched feel with neutral biomechanics; Shape: semi-curved; Construction: Strobel slip-lasted, EVA Strobel board; Sizes: Children 12T-Youth7 (M width)

$60

Reebok Realflex Transition The Realflex franchise has been adapted for smaller feet, making the same flexible ride and performance available to younger runners. Like the adult version, the children’s features fit and flexibility, thanks to Reebok’s shoemaking experience. The upper features no-sew welded overlays with open mesh underneath and forefoot overlays for a bit of support. The midsole features columns of EVA to cushion the ride, with only small strips of rubber in the high-wear areas of the outersole to keep the weight down.

Recommended for medium-to high-arched feel with neutral biomechanics; Shape: semi-curved; Construction: Strobel slip-lasted, EVA Strobel board; Sizes: Youth 3.5-7 (M width)

$70 ($100 Adult)

Saucony Kids ProGrld Ride 4 With its balance between high-mileage cushioning and responsiveness, the Ghost has become one of Brooks’ best neutral shoes. The upper of the Kid’s Ghost is a bit tougher than the open mesh of the adult version: closed mesh with supportive overlays. The midsole features the same Hydroflow cushioning, but the foam has fewer pieces and so is a bit less responsive; however, because of the reduced forces exerted by children’s lighter weight, there’s no compromise in performance. The outersole is the typical carbon rubber, including the support in the shank, which is perfectly service-able. The result is a shoe that works well for kids, thanks to its similarity to the adult version.

20 YOUTH RUNNER | SEPT/OCT 2012

Recommended for medium-to high-arched feel with neutral biomechanics; Shape: semi-curved; Construction: Strobel slip-lasted; Sizes: Youth 1-7 (M width)

$60 ($100 Adult)

CROSS COUNTRY MEET CHECKLIST

Ever gotten off the bus for a meet and realized you forgot something important for race day. Here are a few essential items to throw into your duffel bag or back pack.

COURSE MAP ….if possible learn what you can about the course ahead of time. Be prepared.

NEEDS FOR RACE DAY STAY HYDRATED so bottled water and or a drink like Gatorade. Ask your coach if you’re not sure how much to drink.

FOOD …you can’t race without some fuel. Learn your body but 3 or 4 hours ahead of the race is a good rule for a granola bar or a bagel. Then after the race have an energy bar or sandwich to recover.

CLOTHES To make sure you don’t forget try laying out your clothes the night before.

Warmups Singlet top Shorts If it’s cold a beanie and even gloves Running shoes Spikes-Wrench-Spares

AFTER THE RACE If it’s wet or muddy a plastic bag to put your wet race gear in.

Towel to dry off or sit on during the trip home.

Dry pants, socks, t-shirt, whatever you need.

MONEY If it’s a big event you may want a tee shirt or buy food.

HOMEWORK If there’s a lot of waiting around time or a long ride home on the bus you may be able to get some studies done.

REMEMBER... ...to keep yourself hydrated leading up to race day, eat well and get plenty of sleep.

e 22 YOUTH RUNNER | JUNE/JULY 2011 22 YOUTH RUNNER | SEPT/OCT 2012

We have stories and photos at youthrunner. com from past years plus race results.

Photos by Ross Dettman Photography

Boys top winners

Looks like a photo opp

In the awards tent

Korean dance craze breaks out

e e

Pat McMahon and Carly Krull

Happy girls

Pat McMahon through the line 2011 JUNE/JULY | YOUTH RUNNER 23 SEPT/OCT 2012 | YOUTH RUNNER 23

BY: M i c k G r a n T & J o h n M o lva r Getting ready for championship season involves adding extra recovery, mastering goal race pace and mastering the ability to focus on executing a race plan. After a season of good training, the objective at championship season is to run your best. This has physical and psychological components. Athletes should have a good idea of what they can do, so the goal is to stay confident, rested and calm.

Frequently, training results in an elevated resting heart rate, so adding extra recovery allows resting heart rate to come down. An elevated heart rate could indicate overtraining, illness or just a lack of enough sleep, so paying attention could make a big difference in race results. For example, backing off after seeing several days of an elevated heart rate could possibly be the difference between a minor illness and a more serious illness. It could also save a tired athlete from much more serious Overtraining Syndrome.

Resting heart rate should gradually go down over years, with effective training. Monitoring resting heart rate regularly is a great way to monitor how athletes are responding to training and the demands of everyday life. Seeing an elevated heart rate can be an alert to the athlete and coach to back off a little. Adding extra recovery is also important because it allows muscles to be as close to 100% healthy as possible.

Mastering goal race pace is important because athletes can memorize the pace and learn how to be comfortable and efficient at race pace.

It also helps prevent athletes from going out too hard, which is the most common mistake. Good teams hold their position or move up over the second half of championship races; they don't go backwards. For example, if your goal pace is 5:30 per mile, you don't need to be practicing 24 YOUTH RUNNER | JUNE/JULY 2011 24 YOUTH RUNNER | SEPT/OCT 2012

800s at 5:00 pace. That will teach you to go out too hard. It might be better to run 1000m at 5:30 pace on your cross country course. It is also ok to start a workout slightly slower and progressively get faster, ending at goal race pace or slightly faster. It is also a good idea to make workouts shorter and include more rest during championship season.

Focusing on executing a race plan is difficult for many kids. Kids are nervous because they want to do well and don’t want to disappoint, they don’t have much experience in championship racing or they are worried about what their rivals might do. All these things distract from executing a race plan. It is fine and normal to be a little nervous because it means you are alive and you care! There is nothing wrong with that. We want to stay focused on executing race plans, though. Never be afraid of what your rivals might do, since you have no control over them. What you can do is execute your race plan and allow your rivals to help you to run your best. Competition is good; because it gives you help in your own improvement. Competition is not threatening and it won’t hurt you. The goal in racing is long term improvement, so allowing your rivals to help you improve gives you an advantage over the long term. Gradual improvement, along with good grades, will help you get into a beTter college. Therefore, allowing your rivals to help you execute your race plan and improve can help you get into a better college!

Embrace competition, embrace your rivals and embrace gradual improvement. Have Fun! Coming soon; Youth Training Guide, by Youth Runner’s Mick Grant and John Molvar

ING KIDS

ROCK

A M B A SS A D OR “ B o n n i e B e r n st e i n ”

If you were one of the lucky kids to participate in an ING KiDS ROCK run this year you probably saw “veteran sports broadcaster” Bonnie Bernstein encouraging kids through the finish line. If your race day is coming up be sure to say hello to Bonnie.

YR: What motivated you to get behind youth health and the ING KiDS ROCK? BONNIE: I started playing sports when I was five and my mom always encouraged my siblings and me to be active. I started out as a volunteer “Ambassador” for the program. There are no words to describe how fulfilling my work has been with the ING KiDS ROCK and Competitor Group Families.

YR: When you're at one of the ING KiDS ROCK events what's been the most inspiring moment so far for you?

BONNIE: I’ve created a little role for myself on race day. When I see kids struggling as they close in on the finish line, I go out on the course and try to give them that little boost of motivation they need to make it through! To see them get energized enough to sprint out the final stretch then watch their faces light up as the medal is placed around their neck. Such an incredible feeling knowing that you’re helping make a difference!

YR: What about Bonnie as a kid, did you run? What was your favorite sport?

BONNIE: I started doing acrobatics when I was four, gravitated toward soccer the following year, then picked up my primary sport, gymnastics, when I was seven. I competed fourteen years, all the way through the University of Maryland, but I also ran all four years in high school. I ran the 110 and 400m hurdles and the 4x400 relay and also threw javelin and shot put. I know—me throwing shot put? At 5’4” and 155 pounds, right, lol? Unfortunately, I’ve had four knee surgeries and I can’t run as much anymore as I’d like to. But if I could, I’d certainly be competing in Rock N’ Roll Marathons. They look like so much fun!

YR: Six words to describe Bonnie the kid.

BONNIE: Driven, Independent, Curious, Happy, Thoughtful…and Crazy-Busy!!

YR: If you could leave one bit of advice for kids in America today what would it be?

BONNIE: I would say try to get active a little bit each and every day and understand there are so many fun ways to exercise.

If you don’t like running, try different sports with your friends. If you don’t like sports, maybe try dancing. If you like video games, how about programs like Wii Fit, that will you up off the couch and moving but still give you your gaming fix? If we can understand early on, that being active and eating healthy can be an awesome “Lifestyle Choice” and not a chore it will go a long way in addressing what has become such an unfortunate epidemic in our country!

Did you meet Bonnie at the run? She would love to hear your stories about your experience.

Twitter is @BonnieBernstein | Facebook is BonnieLBernstein | Website where she features her blogs is bonniebernstein.com Looking for an ING KiDS ROCK event in your town check out their website and get yourself signed up.

2011 JUNE/JULY | YOUTH RUNNER 25 http://ingkidsrock.competitor.com/

SEPT/OCT 2012 | YOUTH RUNNER 25

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AND YoU

Usually with that early morning race there is still a chill in the air. Just slide on the arm warmers for that pick me up.

Flow arm warmers give you warmth without the weight and the versatility to slide them down or tuck them in your pocket if it warms up. Arm warmers are the most functional accessory you'll have on the day of your run. So don't be cold on that run, wear the Flow arm warmer.

ES D A L B / M o c . kSWISS R NINg RETAILE R LocAL RUN

It's cross country season or time to run that 5k. The fall is the perfect time of year to sign up for a race. But when the temp begins to cool it can be difficult to decide what to wear. Could be too cold for that t-shirt, and what to do with that long-sleeve shirt as you warm up during your run. The Flow is the ideal lightweight arm warmer for kids.

AvAILABLE AT

YOUTH ARM WARMERS for your run

The “Flow” comes in XM-S, and M or L sizes in black or white… and the cost is $20.

You can order direct from their website: http://www.exxoarmwear.com/products/flow 2011 JUNE/JULY | YOUTH RUNNER 27 SEPT/OCT 2012 | YOUTH RUNNER 27

ASK A

COACH

@YOUTHRUNNER.COM ASK QUESTIONS-GET TIPS-IMPROVE YOURSELF

"MICK AND JOHN" Answer Questions Q: Eating for Young Runners-I am a non-running parent of an 8 yr old who wants to run. We joined a great group but what should he eat before and after running? He's in the "2 mile" group right now. Thanks!

A: You should always focus on a healthy, well balanced diet. You shouldn't have to worry about anything special before or after practice for an 8 year old. Perhaps a banana after practice. Answered by Mick Grant and John Molvar Q: Finding a club-My son is 10 years old and runs a 5k in 25:39. He hates practicing but loves running races. I'd like to get him with a coach or even better a team of kids that can help motivate him. Any advice of finding one in the West Palm Beach, Florida area?

A: Give the “TEAM GUIDE” at Youthrunner.com a try first and search for one in your area. If you don’t find what you’re looking for local running stores are usually a great resource. Organizations such as the USA Track & Field, the Amateur Athletic Union, the Road Runners Club of America, the Catholic Youth Association, Boys and Girls Clubs, Running USA, all have programs and clubs.

Q: Running the Mile-Ok I’m a sophomore and we do not have indoor track at my school and this season I’m aiming towards 4:30-4:50 but I don’t know what i should be doing during the winter time? So could someone please help me? And tell me good workouts and what I should be doing, I would really appreciate the help thanks A: You should enjoy your training and run every day. For turnover/speed, I'd suggest 6 x 200 once a week at your mile goal pace and work down to 800 pace during spring track. For high aerobic work, you can do some type of tempo run once a week to get in faster running, but still aerobic. For example, if your HR is 150 on normal runs, maybe get your HR up to 175 and learn that pace.

Over time, you will get stronger. Have Fun Stay, Healthy! Answered by Mick Grant and John Molvar Q: High School Cross country-My daughter runs cross country for her High School. She is 15. There are children as young as 8 who run with the team. Elementary, middle, JV and varsity all train together. The kids always compete on the grass, as you probably some of the terrain is pretty tough. Since they compete in the grass wouldn't it be more beneficial for the kids to train in the grass instead of concrete 5 days per week. I also think it would be very beneficial for injury prevention. When I bring this up at practice the parents all look at me like I'm crazy. I run and comp[ete in all distances up to marathons. I personally always try to run at least one time per week in the grass. I think the kids should at least do this. I tried to talk to the school Athletic Director....his statement, "I run on the pavement 4 days per week and I'm o.k." Am I completely off base. It is more difficult to maintain a fast pace in the thick grass than on the pavement because there is less energy return, It makes sense tome to have the kids train won a surface they will compete on...... but no one else seems concerned.

A: There are many benefits to training on grass and trails, but there are more benefits to having fun with the team. I'm not sure I'd have 8 year olds training with high school kids, though. School coaches typically do the best they can in less than ideal conditions. If your daughter loves running, she can go on grass and trails with you on days the team doesn't practice. It's possible the school is concerned about ankle sprains, ticks, etc. and have decided that roads and sidewalks are safer. Have Fun ,Stay Healthy!

Answered by Mick Grant and John Molvar

Fun First 28 YOUTH RUNNER | JUNE/JULY 2011 28 YOUTH RUNNER | SEPT/OCT 2012

AAU D e c e m b e r 1s t

AAU Cross Country National Championship Winthrop University-Rock Hill, South Carolina Regional and Association Meets go to aau.youthrunner.com aauathletics.org

FOOT LOCKER N o v e m b e r 2 4 th

Midwest Regional

northeast Regional

Kenosha, WI

Bronx, NY

southeast Regional

West Regional

Charlotte, NC

Walnut, CA

DECEM B ER 8 t h

National Championships Balboa Park-San Diego, California

NIKE CROSS NATIONALS NOVEM B ER 1 0 t h

NORTHWEST REGIONAL Boise, ID

NOVEM B ER 1 1

th

HEARTLAND Sioux Falls, SD

MIDWEST

NOVEM B ER 2 4 t h

southeast Cary, NC

NORTHEAST

Wappingers Falls, NY

NEW YORK

Wappingers Falls, NY

Terre Haute, IN

NOVEM B ER 1 7 t h

SOUTHWEST Mesa, AZ

DECEM B ER 1 ST

NATIONALS

Portland Meadows - Portland, Oregon

SOUTH

The Woodlands, TX

USA JUNIOR OLYMPICS DECEM B ER 8 t h

NATIONAL CHAMPIONSHIPS Balloon Fiesta Park - Albuquerque, NM

Regional and Association Meets check youth-usatf.youthrunner.com or usatf.org For more results, and event dates check the calendar at youthrunner.com 2011 JUNE/JULY | YOUTH RUNNER 29