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JULY 2017
| JULY 2017
Power Yoga for Runners Page 48
Hydration Innovation Page 16
INJURY-PROOF YOUR RUNNING
expert advice and easy strength exercises IN JURY- PR O O F YO UR RU NNING // SU MMER ROA D SHOE REVIEW // B EA RS E A R S NAT IO N AL MO N UME N T
12 NEW SHOES tested and approved for summer running
BEAT THE HEAT with the latest gear and workout tips
LIFE GOALS! Meet 94-Year-Old World-Record-Holder Harriette Thompson
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2015
Thad Beatty of Sugarland ran the half marathon in Denver, sang the National Anthem and played his pink guitar at every band station on course.
2014
The annual costume contest is introduced in Los Angeles, with winners through the years including rock ‘n’ rollers, bacon strips, hot dogs, and dinosaurs running from start to finish.
2013
Deena Kastor clocked 1:09:36 to finish third in Philadelphia and also set three more Masters world records at 15K (49:03), 10 miles (52:41) and 20K (1:05:52).
1998
The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.
2011
In order to see Las Vegas in its neon glory, the race was moved to the night and the experience of running the Las Vegas #StripatNight was born.
2001
We finished on the oceanfront at the first ever destination half marathon, Rock ‘n’ Roll Virginia Beach.
2016
Young and old raced to complete the ‘Sweet Georgia Pie Challenge’ in Savannah by running both the mile and 5K race on Sunday, earning their own personal sized pie.
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CELEBRATE 20 YEARS RUNNING M A R AT H O N | 1 / 2 M A R AT H O N | R E L AY | 1 0 K | 5 K | 1 M I L E
CR E AT E YOU R M OM E N T 2017
201 8
JUL 15-16
CHICAGO, IL
JAN 13-14
ARIZONA
AUG 12-13
DUBLIN, IRELAND
MAR 3-4
NEW ORLEANS, LA
SEP 2-3
VIRGINIA BEACH, VA
MAR 10
WASHINGTON DC
SEP 16-17
PHILADELPHIA, PA
MAR 18
MEXICO CITY, MEXICO
SEP 23-24
MONTRÉAL, CANADA
MAR 24-25
DALLAS, TX
OCT 7-8
SAN JOSE, CA
MAR 24-25
CARLSBAD 5000
OCT 14
BROOKLYN, NY
APR 7-8
RALEIGH, NC
OCT 14-15
DENVER, CO
APR 8
SAN FRANCISCO, CA
OCT 14-15
ST. LOUIS, MO
APR 22
MADRID, SPAIN
OCT 15
LISBON, PORTUGAL
APR 28
NASHVILLE, TN
OCT 28
CHENGDU, CHINA
MAY 19-20
LIVERPOOL, ENGLAND
OCT 29
LOS ANGELES, CA
JUN 2-3
SAN DIEGO, CA
NOV 4
MÉRIDA, MEXICO
JUN 16-17
SEATTLE, WA
NOV 4-5
SAVANNAH, GA
JUL 21-22
CHICAGO, IL
NOV 11-12
LAS VEGAS, NV
DEC 2-3
SAN ANTONIO, TX
REGISTER AT
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Captured 2
Running With Meb At Rock ‘n’ Roll San Diego, Meb Keflezighi paced the 1:30 half marathon as a way to connect with runners. “I love pacing people,” he says. “I remember I was doing the Las Vegas Rock ’n’ Roll, and a woman said her husband was in the military, and he was hoping to come but got delayed again. She said, ‘Will you say hello to him?’ So I said, I think his name was Chris, ‘Thank you for all your service and what you have done for the freedom and liberty that we live in. I hope that you come home soon.’ She had tearing eyes. You hear those things: It’s not about the 1:45 or the 1:30 pace, but the stories that they tell.” Keflezighi himself also shares tales over the course of the 13.1 miles to keep those around him motivated and engaged. “I tell them stories from New York, Boston, the Olympics. … It eases their pain, hopefully, and makes the time pass by. Almost like having a coffee,” he says with a laugh. “I really try to get to know them. I might not know all their names by the finish, but at least I have interactions with them—and a lot of selfies.” —Meghan Roos
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Photo: photorun.net
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Contents Features
j uly 2 0 1 7
Departments 10 Starting Lines
PRESENTED BY POLAR
We look at Boston’s unexpected new marathon, the science behind Western States Endurance Run, a 14-year-old running prodigy, the latest hydration products and more.
24 How to Injury-Proof Your Body The best way to run faster—and run consistently—is to avoid injury. With this coaching advice and do-anywhere strength-building exercises, you can run regularly and say goodbye to long layoffs. By Jason Fitzgerald
Gear
Training
community
18 Shoe Talk
41 First Lap
53 Run It
Tips to beat the summer heat
Our picks for a variety of
Shoes with innovative lacing systems
20 Wearable 30 Running Through History The lure of the wild and remote Bears Ears National Monument in Utah By Allison Pattillo
Tech
Speed from strength
The many ways to
46 Coach Culpepper
track your heart rate
22 Collective 34 Summer Road Shoe Review
44 Workout of the Month
Cross-training do’s and don’ts
summer races.
Back Page 56 Last Lap 94-year-old Harriette Thompson
Summer running-
48 Cross-Training
recently became the oldest
gear upgrades
Power yoga for runners
woman to race a half marathon.
Our team put many of the newest, coolest road shoes of the season to the test. Find out which ones are just right for you. By Adam W. Chase
ON THE COV E R AND B E LOW: Harriette Thompson, 94, became the oldest woman to finish a half marathon in June when she completed the Synchrony Financial Rock ‘n’ Roll San Diego Half Marathon— and she attracted quite the following. See page 56 for her Q&A where she dives into her training methods, charitable work and the “inner headphones” that keep her going mile after mile. Cover photo by Mike Nowak. Photo below from PhotoRun.net.
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competitor.com 6
there’s more to
montmorency Montmorency tart cherries have been studied more than any other type of cherry — and the evidence is growing. There are more than 60 scientific studies exploring a range of areas including: EXERCISE RECOVERY
Expert Shoe Reviews Check out more running shoe reviews from our expert testers at Competitor.com/tag/running-shoe-review
Connect With Us
SLEEP INFLAMMATION
Join the conversation
HEART HEALTH
Nutrition Get the latest fuel tips and recipes for runners at Competitor.com/category/nutrition
Facebook.com/ competitor.running
Follow us
Injury Prevention Stay fit and injury-free with the latest recovery techniques at Competitor.com/category/injury-prevention
@runcompetitor
available in dried, frozen, juice and concentrate forms
See what we share LOOK FOR MONTMORENCY TART CHERRY PRODUCTS ONLINE AND AT YOUR LOCAL GROCERY STORE
Trail Running Find stories and tips for adventuring off-road at
@runcompetitor
Competitor.com/category/trail-running
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if water helped muscles recover they’d call it tart cherry juice Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. Join other athletes and make tart cherries a nutritious addition to your training regimen so you can get more out of your workout tomorrow.
Look for Montmorency tart cherry products online and at your local grocery store
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Contributors
Writers, Designers & Photographers K ri sta n Di e tz A freelance writer, editor and social media specialist, Kristan is a 2:53 marathoner and a 1:21 half marathoner. She contributes to Women’s Running and Competitor.com, where she recently wrote about her return to racing after becoming a mother. Kristan resides in Hoboken, N.J., with her husband and her 18-month-old son, Lucas. She profiled 14-year-old marathoner, Nikolas Toocheck for this month’s Everyday Runner, on page 12.
Ja s o n F i tz g e ra l d Jason is a USATF-certified coach and 2:39 marathoner. He is the head coach of Strength Running,
E d i t o r i a l + De s i g n
Nicole M. Miller Kevin Gemmell & Adam Elder web editor Emily Polachek senior graphic designer Valerie Brugos executive editor
managing editors
senior contributing editors
Adam W. Chase, Alan Culpepper, Mark Eller, Mario Fraioli, Meb Keflezighi, Brian Metzler, Allison Pattillo, Sam Winebaum contributing writers
Jeff Banowetz, Kristan Dietz, Jason Fitzgerald, Mackenzie L. Havey, Matthew Kadey, Ashley Lauretta, Marty Munson, Meghan Roos contributing photographers + artists
Scott Draper, Nick Isabella, Fredrik Marmsater, Nick Nacca, Mike Nowak, Nestor Pecache, Victor Sailer CGI M E DIA vice president, media Jessica Sebor director, media marketing and development Nicole Christenson
advertising production manager
Gia Hawkins media operations coordinator
where he writes for more than 200,000 monthly
marketing coordinator Natalie Hanson
Hannah Sebahar
readers and helps runners who are passionate
production manager Meghan McElravy
director, public relations Dan Cruz
about setting monster personal bests. His work has appeared in The Washington Post, Runner’s World, Forbes, Health Magazine and many other major media publications. You can learn more about his work at strengthrunning.com or follow him on Twitter at @JasonFitz1. Turn to page 24 to see his tips for strength building.
d i g i ta l s e r v i c e s director, web development
Scott Kirkowski director, creative services
Matthew McAlexander web developers Joseph Hernandez, Miguel A. Estrada, Rachel Blades interactive creative director
James A. Longhini
N i c k I s a be l l a
associate creative director Thomas Phan junior web designers Sean Marshall,
Eddie Villanueva director, multimedia Steve Godwin video production director
Kevin LaClaire multimedia producers
Oliver Baker, Ryan Bethke
Advertising
Nick is a freelance fitness and lifestyle photog-
chicago
rapher who has called San Diego home for the
Mark Baba, mbaba@competitorgroup.com Bill Pesta, bpesta@competitorgroup.com
past 12-plus years. He photographed this month’s training feature on page 24, which included local running-store co-owner Greg Lemon alongside run coach and fitness blogger Kate Buntenbach. Nick is an Ironman finisher and completed two 50-mile trail races in 2016. In April he ran in the
los angeles
Mark Cosby, mcosby@competitorgroup.com Xochilt Llamas, xllamas@competitorgroup.com Joy Lona, jlona@competitorgroup.com new york
Kristina Larson, klarson@competitorgroup.com
Boston Marathon for the first time. Ac c o u n t s e r v i c e s managers Renee Kerouac,
M a rty M u ns o n
Kat Keivens ad operations Luke Schoenenberger
branded content and media strategy Nicole Carriker,
Emily Nolen
Not too many years ago, this writer and editor couldn’t imagine why people wanted to get up
a publication of
crazy early and run. Despite being a late-onset athlete (or maybe because of it), Marty is now a dedicated member of the tribe, as well as a USA Triathlon Level 1 Coach and a U.S. Master’s Swim
chief executive officer Andrew Messick
coach. She’s a long-time health and fitness editor
president Josh Furlow
whose work has appeared in publications includ-
chief marketing officer Chris Stadler
For distribution inquiries: 858-768-6493
senior vice president, global events Patrick Byerly
Digital Issue support: support@zinio.com
senior vice president, finance Elizabeth O’Brien
Distribution management: TGS Media Inc.
ing Triathlete, Dr. Oz The Good Life, Marie Claire, Shape.com, Prevention, Real Simple and many more. She’s fascinated by the science of running and the coaches who take that knowledge to the
senior vice president, sales John Smith
6420 Sequence Dr., 2nd Floor San Diego, CA 92121
• tgsmedia.com, 877-847-4621
No part of this issue may be reproduced in any form without the written permission of the publisher. Competitor is a registered trademark of Competitor Group Inc.
next level. Her piece on how to run well in the heat starts on page 41.
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official magazine
6/8/17 12:02 PM
Š2017 Marriott International, Inc. All Rights Reserved. Westin and its logos are the trademarks of Marriott International, Inc. or its affiliates.
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what seat 34E took from you. No matter what obstacles travel puts between you and your well-being, our signature wellness programs are thoughtfully designed to help you soar above it all. Stay well at Westin Hotels & Resorts, a place where together we can rise.
6/7/17 11:24 AM
BUZZ 10
S TA R T I N G L I N E S
GOING IN CIRCLES Emotions will run high at the inaugural Fenway Park Marathon. BY KEVIN GEMMELL
Athletes have been goin’ yawd in Fenway Park since it opened in 1912. (For those not fluent in Bostonian, that’s going yard). No one, however, has gone 46,112 yards in a set amount of time. But 50 individuals will get that opportunity on Sept. 15 when they run in the inaugural Fenway Park Marathon in what is believed to be the first 26.2-mile run held solely in a professional stadium. The concept has actually been in the works for more than a decade. Dave McGillivray, who has been the Boston Marathon technical director since 1988, started pitching the Boston Red Sox with the idea around 2004. But the starting line never aligned until this year. It’s no surprise that McGillivray, who completed his 45th Boston Marathon in April, was the first to sign up for one of the 50 coveted spots. The “pretty huge” Red Sox fan will simultaneously direct and run the race. “Sometimes it’s neat to get outside of your comfort zone,” McGillivray says. “Be challenged by something different and something that is going to be memorable for the rest of your life. “Plus there are bragging rights. Who else on planet earth has done this? If you are one of the first 50 people in the world to run a marathon inside of a Major League ballpark,
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that’s something to bring up at the dinner table or in a bar.” Within a week of the announcement all 50 spots had been filled. And while there is no “official” entry fee, each participant is required to raise $5,000 for the Red Sox Foundation. McGillivray is no stranger to running through Fenway Park. He’s done it several times—most notably in 1978 when he neared
“If you are one of the first 50 people in the world to run a marathon inside of a Major League ballpark, that’s something to bring up at the dinner table or in a bar.” completion of his 3,452-mile cross-country trek from Medford, Ore. to Medford, Mass. His final stretch included running through a packed Fenway. “That was the highlight of my athletic career,” he says. “I look back at that evening, Aug. 29, 1978, and doing a couple of laps around Fenway with 35,000 people going crazy after a three-month trek around America. That moment will be etched in my mind forever.”
And it’s that feeling that he wants others to experience, though with the opportunity to qualify for the Boston Marathon—the race will be USATF certified. When crafting the format for the marathon, which will consist of 112 laps around the warning track (each dirt lap being 350 meters), McGillivray weighed several options. “One was to make this truly a barn burner and just bring in some of the best marathoners around and have them race for time and fill the stadium and watch a marathon unfold in front of their eyes,” he explains. “But for this inaugural one, I just wanted to make it available for those people that just love the concept of Fenway Park, the Boston Red Sox, even just doing something that is adventurous, different, challenging as much mentally and emotionally as it is physically. That’s what I’m getting. That’s what I see from the people who signed up.” Participants hail from across the country—including Hawaii and Alaska—and at least one from Asia. This will be the first marathon for a few of them, but everyone has run more than 1,000 marathons combined. “I thought this was just going to be a regional event,” McGillivray says. “But it’s turned international. People are fascinated by the concept.”
PHOTO: COURTESY OF BAA
Read more about the inaugural Fenway Park Marathon here.
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BUZZ 11
S TA R T I N G L I N E S
HOW TO PASS THE TIME, 112 LAPS AT A TIME Doing anything 112 times can be monotonous, whether it’s counting to 112 (go ahead, we’ll wait) or running 112 laps around the interior of Fenway Park. Here’s how race director and runner Dave McGillivray expects to keep it fun. Dr. Tracy Hoeg, left, 30 miles into the 2013 race at the Robinson Flat aid station, explains, “We were creating a level surface for our scales, so they would accurately measure the runners’ weights. The medical team used to pull runners out of the race if they lost too much weight, but now we know that weight loss is expected and normal over the course of the race (up to 5 to 7 percent) and we have stopped weighing runners at all during the course of the race and instead encourage them to drink if/when they are thirsty.”
MAKE NEW FRIENDS “With just 50, it’s going to be an intimate run,” McGillivray says. “I don’t know all the levels of everyone, but I don’t anticipate anyone coming in at 2:10. By the end of this thing, we’re all going to know each other on a very personal basis.”
WATCH A MOVIE McGillivray has plans for the Fenway big screen. “Field of Dreams” seems like a shoo-in.
PRETEND IT’S THE BOSTON MARATHON There may even be footage on the big screen of inspirational moments. Meb Keflezighi’s win in 2014? Yes, please!
CHEER ON THE RED SOX The team will take the field at Tampa Bay about 2 hours into the race, so scoring updates are a must.
WAVE TO FRIENDS AND FAMILY The event is open to the public and free for spectators, so McGillivray expects an electric environment to keep runners motivated.
PHOTO: GARY WANG
EMBRACE THE EXPERIENCE “We’re trying to think of all these different ways to keep peoples’ minds off of what they are doing, but at the same time, they are going to wander no matter what,” he said. “People are doing this because they want to be here. For those who say ‘that’s boring,’ then this isn’t for you.”
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HIGH-MILEAGE SCIENCE
How Western States is advancing ultrarunning research B Y A SH L EY L AU R ETTA
It’s been more than 40 years since the inception of the Western States Endurance Run (WSER), and though you may have heard of the iconic 100-mile trail race, there are things happening behind-the-scenes that are changing what we know about ultrarunning that most people are not aware of. Not only is Western States introducing more runners to the world of ultras every year, but the nonprofit—complete with officers and a board of trustees—is at the forefront of research thanks to the development of a research committee in 2006. “The board had a desire to promote ultrarunning research because until 10 years ago, there basically wasn’t any,” explains Dr. John Diana, the director of research at WSER. “We support ultrarunning research, which involves studies that look at performance—or really any area of the body that can be affected by ultrarunning.” An ultrarunner himself, Diana’s goal is not only to prevent injury and enhance performance, but to know more about what processes go
on in ultrarunning that may be different than just running 5 miles, for example. This year WSER is focused on two studies: One is in its second phase, looking at certain metabolic products that are produced in varying degrees with exertion to see if they are produced at a higher level in different athletes before and after a run; the other, which Diana is directly involved in, is an ultrasound study where they look at the hip’s cartilage ring—the labrum—to see how often there are tears or abnormalities in the ultrarunning population and how this affects athletes as years pass. WSER earmarks a certain amount of money for research. Athletes not only participate by donating, but many Western States athletes are subjects, volunteering to be monitored for various studies. At this year’s race expo, Diana and his colleagues will be giving a presentation on the current state of ultrarunning research and how WSER continues to produce cutting-edge research to advance the sport.
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s ta r t i n g l i n e s
Nikolas Toocheck, 14, sees all 50 states, 26.2 miles at a time
Read more about Nikolas Toocheck and his 50-state marathon adventure here.
When Nikolas Toocheck crossed the finish line of his 57th marathon in May, it was the culmination of an ambitious endeavor— to run 26.2 in all 50 states. Toocheck had already completed marathons on all seven continents. And the most amazing part—he is only 14 years old. Toocheck ran his first 5K at age 6 and hasn’t slowed down. “It was just so fun that I wanted to keep doing it,” said Toocheck, who hails from Pennsylvania. By the time he was 11, Toocheck had become the youngest runner to complete what he called the “Seven Continent Journey,” running a marathon on every continent. The challenge brought him to locations such as Switzerland, Eastern Europe and, of course, Antarctica. “It’s not every day you are running with penguins, sea lions, whales,” says Toocheck. “It’s pretty cool to go down there and experience things that not a lot of people do.” After his worldwide travels, running through all 50 states seemed crazy at first. However the more people asked, the more he thought it was a goal he could achieve. While traveling through the United States, he ticked off many other milestones. Toocheck became the youngest person to complete the Marine Corps Marathon in Washington, D.C. In the closing stretch of his pursuit, he ran six races in six weekends. The final weekend included two marathons on back-to-back days. Toocheck didn’t accomplish these incredible feats just for himself. During the Seven Continents Journey, he raised more than $42,000 for Operation Warm, a charity that provides winter coats to children in need. During his U.S. races, Toocheck chose to raise funds and awareness for the Seva
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Foundation, a nonprofit organization that provides critical vision care to people in need around the world. The inspiration came from his eye-doctor dad, Dan Toocheck, who has volunteered worldwide to provide care to people in developing countries. “From a young age, I was always told this world isn’t all about you. There are other people that are less fortunate than you are,” said the younger Toocheck. “I can’t imagine not being able to see, and I really hope that I can help change that for a lot of kids.” Toocheck’s parents have been instrumental in his success as a runner. Besides instilling in him the confidence to chase his goals, his father has run by his side during all of his marathons. “My parents were always the ones saying if
you put your mind to it, you can accomplish anything,” says Toocheck. “And that will be really big as I go through life that no goal is too big.” Since crossing the finish line of his last race, Toocheck is taking some time off. His next adventure may not be running related, but it is a major life milestone. “I’m just about to go into high school, so I might want to take a break and focus on grades for the time being,” he says. He hopes to pick up racing again next summer. Despite a hiatus, he still has big dreams for his running. “Going forward maybe I’ll try for the Olympics or to get a little faster. You never know what’s going to happen, but time will definitely tell.”
photo: tara toocheck
By K rista n dietz
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RANT 14
S TA R T I N G L I N E S
DITCH THE GADGETS Sometimes, listening to your body is superior to a device. BY ADAM W. CHA S E
There is an old story that during the Cold War “Space Race” between the U.S. and the Soviet Union, NASA spent a fortune to develop a ballpoint pen that allowed astronauts to write in zero gravity, while the Soviet cosmonauts saved all that by just using pencils. It isn’t exactly accurate—but the story serves as a reminder of the value of simplicity. In this day and age of sensors that measure everything from the steadiness of your breathing to the difference in where and how frequently one lands on the left foot versus the right, we are supplied with metrics that fill data-storage facilities vast enough to put to shame the warehouse at the end of “Raiders of the Lost Ark.” Some of these measurement devices are lab-grade or clinical state-of-the-art tools, while others are relatively blunt instruments that rely on algorithms to estimate what is happening under your hood while you run. Consumers of the latter category have filed a classaction lawsuit, claiming that certain wearable devices fail to accurately measure heart rate, and that there is an extremely weak correlation between the user’s actual heart rate as measured by an electrocardiogram (ECG), and the wearable. Were consumers really misled,
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Click here to for a runner’s guide on what not to do on social media.
or should they have known better? Can a small pod that mounts on your belt, chest, shoe or hat tell that much about your body? Shouldn’t runners seeking to improve their form and performance or to prevent injury be using sophisticated measurement instruments along with the watchful eye and guidance of trained coaches? Or are these just inexpensive, dumbed-down pacifiers and “millennial devices” that provide perpetual rewards to encourage one to keep running? Does a consumer who purchased a low-cost activity tracker really have a legal gripe with the manufacturer?
Heck, there is even a new wearable that measures your heart rate through ear-mounted biosensors and uses artificial intelligence to analyze the data and then coax you through your run via high-end earbuds and a soft, feminine voice. And how serious is an athlete who has to stare at a smartphone as they run in order to read the feedback? When it comes down to it, all the devices do is help runners better listen to their bodies. They are amplifiers that help you hear what a trained athlete is attuned to hearing loudly and clearly. Ultimately, once you learn to hear that voice, you can ignore
the “metrics” and cease to track your activities. You train by feel and know when to push hard, when to rest, when a little ache is starting to become an injury and it is time for a massage or some cross-training. Arturo Barrios, an Olympian who held the world record in the 10,000 meters, once gave a presentation at a running shoe store, where he went through the shop’s inventory, picking out item after item, saying to the audience, “You don’t need this heart-rate monitor, you don’t need this book, you don’t need these pricey shoes. … You just need to listen to your body!”
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FUEL 16
S TA R T I N G L I N E S
Find out what dehydration does to your running performance here.
LIQUID ASSETS This six-pack will keep you running—and hydrated. B Y M ATTH EW KA D EY
Hydration is not something athletes should take lightly. Physical and mental performance can plunge with as little as a 2 to 3 percent drop in body weight caused by dehydration. Thankfully, there has never been a greater variety of cleverly formulated products available to keep you hydrated before, during and after your sweat fests. Here’s a look at some of our favorite ways to drink up.
WTRMLNLME
$4 for 12-ounce bottle It’s never a good idea to start a workout without your fluid levels topped off. But sometimes it’s hard to get excited about drinking more yawny water. Enter this watermelon juice made with cold-pressed watermelon flesh, real lime juice and no added sugars. Since watermelon is about 90 percent water, it’s an ultra-hydrating way to get ready to work hard. And recent research found that drinking watermelon juice before exercise might help quell muscle soreness afterward. NUUN PERFORMANCE
$20 for a 16-serving pouch Moving beyond an extensive lineup of hydration tablets, Nuun is now offering its first powdered drink mix geared toward longer workouts. Formulated with oversight from sport nutrition guru Stacy Sims, PhD, Nuun Performance contains multiple sources of non-GMO carbohydrates (dextrose and cane sugar) at a modest concentration. This may allow for superior carb and fluid absorption without gastro woes. A range
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of electrolytes are in each scoopful too. The not-too-sweet orange-mango and blueberry-strawberry flavors come from actual dried fruit. With a mere 8 grams of carbohydrates per serving, you may need more to go hard for 90-plus minutes. GU ROCTANE ENERGY DRINK MIX SUMMIT TEA
$30 for a 12-serving canister Formulated for athletes who are looking to perform on the long haul, this bonkproof drink mix unapologetically contains plenty of carbohydrate energy: 59 grams for a 2-scoop serving. The use of multiple simple carbs (maltodextrin and fructose) translates to a faster, more-efficient delivery of calories, sodium and fluids from your gut into the bloodstream. The addition of amino acids may help lessen muscle breakdown and bolster mental focus. As a powder, you can tailor the water-to-mix ratio based on personal needs and what your stomach can tolerate. The summit tea flavor, which includes caffeine, offers a welcome respite from the citrus and berry tastes that dominate sports drinks.
ENDUROPACKS ELECTROLYTE SPRAY
$19 for a 2-ounce bottle A perfect solution for athletes who don’t have an appetite for sugary, flavored sports drinks, those with sensitive tummies or big sweaters. With just a few pumps, you’ll infuse your water bottle with a very subtle lemony taste and a calorie-free source of several different electrolytes and minerals to aid in muscle contraction, fluid balance and mitigate the risk for hyponatremia. The slim bottle can stash in a pocket, so you can squirt more into a freshly filled water bottle on the run. You can even add an electrolyte boost to another sports drink. If your workout is more than 90 minutes, bring along some caloric fuel as well. ORGANIC VALLEY ORGANIC BALANCE DARK CHOCOLATE PROTEIN SHAKE
$3 for 11-ounce bottle Studies show that gulping chocolate milk post-workout can ramp up recovery. How? The drink you loved as a kid provides a trifecta of protein, carbs
and fluid to encourage muscle repair, the replacement of spent energy stores and rehydration. Made with fair-trade chocolate and organic milk sourced from cows allowed to nibble in pastures (an evolutionary normalcy that increases nutrient levels in moo juice including anti-inflammatory omega-3s), this drink is like chocolate milk to the extreme. Each shake supplies 16 grams of musclefriendly protein, about twice the amount found in typical chocolate milk. CHERIBUNDI TART CHERRY JUICE
$2.50 per 8-ounce bottle Research suggests that sipping cherry juice, particularly the pucker-inducing tart variety, can help you rebound quicker after a sweat session. That’s because cherries are loaded with potent anthocyanin antioxidants that work to lessen the oxidative muscle damage induced by spirited exercise. Cheribundi packs in 50 cherries per bottle that also provide natural sugars to help restock spent carbohydrate stores. Drink straight or blend into post-training smoothies.
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NO SHORTCUTS The SCOTT Supertrac RC is a technical mountain performance training/racing shoe. The introduction of a unique outsole, offering 360 degree multi-directional traction, ads confidence when the trail twists and turns, meaning no loss of traction when you need it most. A light weight, supportive upper completes this performance training/racing trail specific produce for the harshest terrain.
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6/2/17 11:37 AM
6/7/17 11:29 AM
S h o e Ta l k 18
Gear
One Size D o e s n’t Fit All B y A dam W. C ha se
For better or for worse, the modern-day shoe buyer is often a virtual shopper, or perhaps a TOBO (try on, buy online) consumer. With fewer runners making their purchases through brick-and-mortar specialty running stores, the importance of fit and the ability to adjust for improved foot hold has grown much more important. The following shoes all feature customizable qualities for that just-right fit. Arc’Teryx Norvan VT, $170
Puma Speed Ignite NETFIT, $140
New Balance FuelCore Sonic, $110
With mountain running and rock climbing becoming a hybrid sport, Arc’Teryx has unveiled a shoe for it. In addition to the Vibram sticky rubber “climbing zone” outsole, it has a single lace to pull across the forefoot that will toggle the feel of the upper to optimize running or scrambling. Tightening the lace around an eyelet hook serves to put tension into the medial big toe for greater purchase on rocky surfaces, like that of a rock-climbing shoe. The upper also secures the foot with an internal stretch liner that wards off trail detritus, and the rugged TPU overlays help to up the durability of the breathable stretchy mesh upper.
Falling into the “why didn’t someone think of this before” category, Puma has made a breakthrough with a very simple “technology” of a net overlay that allows for a very custom fit. Instead of the normal eyelets, the upper has a supportive cargo-net-like overlay that not only provides structure but also a wide array of lacing options. The net openings serve as holes for the precise security that best suits your foot and form—be it with extra support, width, narrowness or even a stronger heel hold. (A few tips are on the shoe box.) This innovative lacing system is coupled with a bootie-like inner layer that forms to the foot.
New Balance teamed up with BOA for “dial-in” fit, thanks not only to the lacing system, but to the adaptive design of the unique upper that delivers a nearly seamless wrap with synthetic mesh and a bootie construction. The BOA fit system uses a dialed ratchet technology to twist in a personalized feel for a broad variety of foot shapes. The secure system holds the foot firmly to what is essentially the Vazee Pace midsole/outsole package. The twist dial also makes it quick and easy to put on the Sonic, increasing its triathlon appeal.
Weight: 8.5 oz. Heel-to-Toe Drop: 6mm
Weight: 8.6 oz. Heel-to-Toe Drop: 6mm
photo: scott draper; weights listed for shoes are for men’s 9
Weight: 10.6 oz. Heel-to-Toe Drop: 9mm
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6/8/17 10:31 AM
Protect Your Heart “A great resource.”
CHASE YOUR DESTINY
—RUNNER’S WORLD MAGAZINE
“Pay attention to the main message of this fascinating book.” —ULTRARUNNING MAGAZINE
“A must-read for any dedicated athlete…so you can (safely) enjoy sports for the rest of your life.” —TRIATHLETE MAGAZINE
“A hopeful book on a deadly subject.” —EXPERIENCE LIFE
“Captivating and accessible to the non-medical reader.” — DR. LARRY CRESWELL, ATHLETESHEART.ORG
AN OUNCE OF PREVENTION IS WORTH A POUND OF CURE.
“Extreme exercisers could be setting themselves up for serious consequences.” —THE TIMES
READ THE HAYWIRE HEART
“Anyone who does intense or long endurance training, especially over many years, should read this book.”
NOW SO YOU CAN COMPETE
—ROADBIKERIDER.COM
FOR THE REST OF YOUR LIFE.
“[The authors]…do a good job of looking at all the angles.” —CANADIAN CYCLING MAGAZINE
“These authors… urge athletes to be realistic about the danger of pushing the limits of your heart.”
POLAR M430 GPS running watch with wrist-based heart rate and Polar’s advanced training features.
—TRIATHLON MAGAZINE CANADA
“The Haywire Heart does an excellent job of walking the line between alarmism and reality.”
Discover more at polar.com
—MADISON MAGAZINE
See more at velopress.com/haywire. Available now in bookstores; bike, tri, and running shops; and online.
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6/7/17 11:41 AM
Wearable Tech 20
GEAR
Catching Your Beats B y Sa m W i n e b au m
Here are 9 tips and tricks for your GPS and heart rate monitor.
Chest Straps
Wrist-Based Optics
Earbuds
Quite frankly, this option isn’t particularly comfortable for most, but it does have certain advantages. Chest-based heart-rate monitors work by detecting and transmitting the electric charge the heart emits when it contracts, and your beats are shown on your watch or a compatible app. In dry, cold conditions, they can take some time to “warm up” and reliably detect. If you also swim and want to record heart rate, your best bet is a run- and swim-enabled chest strap with data storage such as the Garmin HRM-Swim ($100), Suunto Smart Sensor ($85) or new Polar H10 ($90), since you don’t have to carry or wear anything beyond the strap. Data storage is important as radio signals such as Bluetooth don’t transmit well in water. The new Polar is the most comfortable chest strap we have ever worn; the pod is slightly curved up at the electrodes with less pressure on the edges, it has non-slip dots along the strap and a flat, plastic snap closure instead of a metal one.
Many, if not most, GPS running watches now offer wrist-based optical heart-rate sensing. It is continually improving and is very close to the accuracy standard set by chest straps. This single-device solution has a distinct advantage of comfort and convenience. LED lights shine through your skin, and the reflected light captured by the sensor detects fluctuations in blood flow. These can be inaccurate with variations in blood flow to the extremities, which can be affected by cold temperatures, vigorous motions or even gripping weights or handlebars. Skin pigmentation can also impact the light shining through skin. To provide better reliability, brands are going beyond the usual two or three lights to as many as six (Polar M430, $300, and Android Wear M600, $330) and mixing green and orange LEDs (Suunto Spartan Wrist HR, starting at $499). In some cases, such as with Garmin Elevate (starting at $130) and Fitbit PurePulse ($150 or more), sensing is continuous to help inform your overall status and not just workouts. Accuracy is also very dependent on fit; a good seal prevents air and light that can interfere with sensing from sneaking in or confusion between blood flow and cadence. Also fitness bands can transmit to apps (and some watches) to add the benefits of heart-rate training to devices you already have.
With the miniaturization of components and longer battery life, heart-rate sensing earbuds have emerged in the last year, starting with Bragi Dash ($336), which even included a 4GB music player in the earbud. In-ear optical heart-rate sensing is ideal for those who run with a phone or work out in the gym with music and prefer to hear stats and info. About the size of standard earbuds, they include a tiny heart-rate sensor in at least one earbud. As the head has good blood flow, it is an ideal place for sensing, but fit is critical for a reliable reading. The completely wire-free Jabra Elite Sport ($250) will not even let you see heart-rate data in its app until it determines you have a good fit. Going beyond heart rate, some of these earbuds add sensors such as accelerometers to count gym reps, barometric altimeters and even speech recognition. The new LifeBeam Vi ($249) provides great music quality and a beginner-focused heart-rate-based training program powered by artificial intelligence with on-the-run speech recognition. Simpler, the Bose SoundSport Pulse ($200) just gives you great sound and heart rate. These generally can’t simultaneously transmit data to a GPS watch, so plan on using a phone app.
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Photos, from left: Courtesy of Polar, Fitbit, Bose
In the last few years, heart-rate tracking has rapidly evolved with more accurate sensors and algorithms, new methods of detection and even locations to wear devices. If you don’t want to wear a traditional chest strap, now your watch or even earphones can track the rise and fall of your heartbeat. Whether you want to do some basic tracking or use heart-rate-zone training— now an option with most run and fitness apps and watches—your pulse gives a key metric for measuring the intensity of exercise, your physiological progress and recovery as well as the quality of sleep. Here are the basics on different methods…
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P OLAR M 430 GPS RUNNING WATC H
I N T E G R AT E D GPS
W R I S T- B A S E D H E A R T R AT E
RUNNING PROGRAM
RUNNING INDEX
S P E E D A N D D I S TA N C E FROM THE WRIST
Discover more at polar.com
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6/7/17 11:45 AM
COLLECTIVE 22
GEAR
Find the right running hat to keep you coolheaded during summer.
HERE COMES THE SUN Summer running is awesome—the sun is out later, group runs are in full swing and you can find a race to run nearly every weekend. But don’t suffer in the heat! Run prepared (and up your style game) with the right accessories for the season. BY ADAM E LDER
[2] TRACKSMITH TWILIGHT TANK, $48 Upgrade your style for that local race or your daily run with this singlet made of a Bravio nylon blend from Italy that feels soft, silky and light—and fits loosely to cool quick. Available in men’s and women’s. [3] SWIFTWICK VISION FIVE PRIDE CREW SOCK, $18 Display some patriotism on the Fourth of July—or whenever—with these crews that breathe well, stay relatively cool and have just the right amount of cushion for pushing through those hot miles. Bonus: Swiftwick gives a percentage of sales from its Vision line to charity.
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[4] CHAPSTICK SUN DEFENSE, $2 Keep those lips safe and pain-free with this SPF 25 lip balm. It’s also got aloe and vitamin E, a mild and pleasant citrus flavor and doesn’t make a gooey mess like other lip protection can.
[5] SMITH OPTICS SALUTE WOMEN’S SUNGLASSES, $139 Beat back the brightness of summer rays with some mirrored aviator frames. These Chromapop-polarized Smiths feature grippy nose and ear pieces that lock onto your face even in the sweatiest moments.
[6] THINKSPORT SPF 50+ SUNSCREEN 6 OZ. FAMILY SIZE, $24 This water-resistant sunscreen is free of biologically harmful chemicals. Perhaps more importantly, it smells pleasant and rubs in much easier than many high-SPF sunscreens do.
[7] CAMELBAK ULTRA HANDHELD CHILL, $45 The first insulated soft flask on the market, this handheld keeps your drink cold for twice as long. Elastic webbing lets you carry it nearly however you want, and the double pocket is large enough for a phone and gel.
PHOTO: SCOTT DRAPER
[1] PATAGONIA DUCKBILL CAP, $29 The giant mesh holes allow for maximum breathability while keeping the sun off your melon. This run-specific five-panel hat is minimal, lightweight and feels great on the run. Plus, the bill is completely foldable—and rebounds back to its natural shape—for quick stashing.
6/23/17 4:40 PM
Will Leer
U.S. Elite track athlete
CHASE YOUR DESTINY GPS RUNNING WATCH
NEW POLAR M430
I N T E G R AT E D GPS
W R I S T- B A S E D H E A R T R AT E
RUNNING PROGRAM
RUNNING INDEX
S P E E D A N D D I S TA N C E FROM THE WRIST
Discover more at polar.com
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HOW TO
INJURY-PROOF YOUR BODY The best way to run faster—and run consistently—is to avoid injury. With the following coaching advice and do-anywhere strength-building exercises, you can run regularly and say goodbye to long layoffs. BY JA S ON FITZ GERA LD PHOTO G R A P HY BY NICK IS A BELLA
If consistency is the secret sauce to successful running, what is the top reason for failure? The answer, of course, is injury. Depending on the study, about 60 to 75 percent of runners reportedly get injured every year. In other words, a higher percentage of runners will get injured this year than pro football players! The silver lining is that most running injuries are not long-term, permanent or career-ending. And the best part is that most of them can be prevented from happening in the first place. Some of the most common injuries—IT band syndrome, plantar fasciitis and Achilles tendinitis—are repetitive stress injuries, meaning they are the culmination of repeated stress over a long period of time. To combat injuries, you must first make sure that you’re running with sensible progressions of mileage—and mixing in both long runs and faster workouts. This removes one of the most common reasons for injuries: training errors. Next, you should strengthen the body with runner-specific exercises to guard against the repetitive impact forces of running. The result? You become a healthier, stronger— and faster—runner!
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TRAINING STRUCTURE 101 The first step is to not succumb to the “Three Toos” of running: too far, too fast, too soon. This might be more important than any other element of prevention. While you can structure your running schedule in countless ways, there are universal truths every runner must remember: • Always start where you are, rather than where you were or where you’d like to be. • Give yourself enough time to train effectively for your goal race (rushed training is risky training). • Build mileage gradually by adding about 5–10 percent every two weeks. • When in doubt, sit it out! Don’t turn niggles into injuries by being stubborn. • Every fast workout should have a purpose and be appropriate for your ability. This is simple stuff—but often, it’s hard to execute. Many runners are Type-A personalities who need to hit a certain mileage, long run or workout split. We’re numbers people. But training is not always linear. Nor should it be! Sometimes it’s necessary to run less overall mileage or reduce the intensity of a workout. Other times, a long run should be cut short. Listen to your body and err on the cautious side. You might occasionally lose a few miles—but that’s better than missing weeks or months of consistent training.
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STRONG RUNNERS ARE HEALTHY RUNNERS Once the general training structure is established, runners should then focus on getting stronger. Running is catabolic. It breaks down muscle at high enough volumes and intensities. But strength training is anabolic. It builds muscle. To prevent injuries, runners should focus on basic, compound movements in the gym like squats and dead lifts. These are highly specific to running and provide a lot of strength gains. But just as important, runners should include glute- and hip-oriented exercises since these two muscle groups are the main drivers of the running stride. Weakness, imbalance or poor firing patterns in these muscles are also main contributors to injuries.
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For more quick bodyweight exercises for runners click here.
Below is a 10-minute, do-anywhere, run-specific strength routine that works the glutes, hips, obliques, lower abdominals, quads and hamstrings.
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Do this whole routine two to three times per week (ideally, never before a run). More advanced runners—or those who are particularly injuryprone—should complete two sets.
SIDE PLANK
Lie on your side and lift your body so your weight is on one forearm and the side of one foot. There should be a straight line from your head to your feet. A more advanced version includes side leg raises using the top leg to about a 45-degree angle. Hold for 30–60 seconds per side.
PISTOL SQUATS
Standing on one leg, squat down so your thigh is almost parallel to the ground. Keep your spine in a neutral position and keep the motion slow and controlled, ensuring your knee does not collapse inward. Do 5–10 reps per leg.
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LATERAL LEG RAISES
Lie on your right side and lift your left leg to 45 degrees in a controlled manner, then lower to the starting position. Make sure your pelvis isn’t tilted forward or backward. A more advanced version includes a loop of rubber tubing around your ankles for added resistance. Do 20–30 reps per leg.
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MODIFIED BICYCLE
Lie on your back and hold one leg up in the air with your thigh perpendicular to your body and shin parallel to the ground. Hold the other leg 2–3 inches off the ground. Hold this position for 2–3 seconds and switch legs. Keep your lower back in a neutral position. You can put one hand in the small of your back to ensure your back neither presses down nor lifts up from your hand. Perform for 30–60 seconds.
CLAMSHELLS
Lie on your side with your knees and ankles together, and knees bent at about 90 degrees. Open your legs by activating your upper glute muscle. Make sure you keep your back straight and don’t rock your pelvis. Keep the motion slow and controlled. A more advanced version includes a loop of rubber tubing around your thighs just above your knee. Do 20–30 reps per side.
HIP THRUSTS BRIDGE
Lie on your back with your feet flat on the ground. Lift your hips by driving your heels into the ground and contracting your glutes so there is a straight line from the shoulders to the knees. Straighten one leg, hold for 2–3 seconds and repeat on the opposite leg. Make sure your hips stay level and your butt doesn’t sag to the ground. Perform for 30–60 seconds.
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Lie in a bridge position, and keep your arms at your sides or cross them over your chest. Lower your butt almost to the ground and then thrust upward by activating your glutes and driving your heels into the ground. A more advanced version is the single-leg hip thrust: Lift one leg so your weight is all on one leg and your back, and repeat the same movement, making sure you drive your heel into the ground and keep a stable pelvis. Do 20–30 reps (per leg for advanced option).
6/8/17 1:17 PM
You don’t know Siri
You might know Siri Lindley as one of the world’s best triathlon coaches. You might know her as a world champion. But you don’t know what it took to get there:
A stormy childhood. Missing the cut for the national lacrosse team. Hiding her sexuality from sponsors and competitors. Choking under the pressure of Olympic trials. Crushing workouts under coach Brett Sutton. Sports set Siri free, but only once she stopped being her own worst enemy. In her breathtakingly honest book Surfacing, Siri Lindley reveals her daring journey. Siri proves it’s never too late to rewrite your own story and change the thoughts, habits, and behaviors that hold you back.
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ORDER AUTOGRAPHED COPIES FROM SIRI-LINDLEY.COM. READ A CHAPTER AND SAVE $10 ON YOUR FIRST ORDER at velopress.com/siri using coupon VPFIRST.
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RUNNING THROUGH
H I S T O R Y
The lure of the wild and remote Bears Ears National Monument in Utah
B Y A L L I SON PATTI L LO PH OTOS B Y M YK E H ER M SM EYER
mmense mesas punctuated by sandstone buttes and the occasional arch rising into the sky: This is Bears Ears National Monument in southeastern Utah. To some the desert environment may appear harsh and unwelcoming—a place to pass through on the way to the Grand Canyon or Moab—but that is why lacing up and exploring the area by foot is the key to unlocking the magic of its rugged canyons, winding waterways, countless petroglyphs and ancestral ruins. However, much of this undeveloped, precious wilderness could be lost. Currently, the national monument status of Bears Ears (and 26 other culturally significant and wild lands established under the
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Antiquities Act of 1906) is being reviewed by the U.S. Department of the Interior. Ultrarunner Luke Nelson ran through the park last fall. After his experience, he became an advocate for preserving the area’s culture and national monument status. In May, he joined sports nutrition company GU Energy Labs and the local Four Corners School to help educate others about the land’s history, its unique qualities and his connection with the area. “As the distractions of daily life are lost in the miles, the natural world opens its secrets. It is in that space where I found my place and connection to Bears Ears,” Nelson says.
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WHAT YOU NEED TO KNOW
With tens of thousands of archaeological sights, and miles upon miles of trails, the 1.35 million acres of Bears Ears National Monument can infiltrate your psyche, like the area’s red sand does the fabric of your clothes. As a national monument, Bears Ears—named after two area buttes that look like their namesake—lacks a comprehensive trail-management plan and ever-present rangers like those of nearby national parks such as Arches or the Grand Canyon. Some of those aspects may come with time, but for now the uncrowded remoteness is part of the allure of Bears Ears. When running area trails, come prepared with plenty of water and a map—and let someone know where you’re headed. Also double-check trail markings, as many of these routes have been traveled for more than one thousand years, with some of the ancient markings still intact. In fact, Bears Ears is home to tens of thousands of archaeological sights (like the petroglyphs, left) connected by canyons, waterways and trails.
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BY ADAM W. CHASE | SHOE PHOTOS BY OLIVER BAKER
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The prevalence of new technical uppers—with 3-D printing, engineered mesh, stretchy webbing, “FitKnit” and flat knit—is an emerging trend and a common denominator for the road shoe market. Many companies have also toned down colors for the second half of 2017, perhaps to target the millennial market, to have street-style appeal or to blend in for non-running activities.
Click here for tips on how to buy your next pair of running shoes.
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36 Nike Zoom Fly, $150
Weight: 8.5 oz. Heel-to-Toe Offset: 10mm
Find out more about the Nike Zoom Fly here.
Want to run fast? This is the shoe for you. Using a fulllength carbon-infused nylon plate for a very stiff and supportive ride, the midsole of the Zoom Fly uses a combination of two of Nike’s best cushioning and responsive materials to dampen impact. The 10mm offset is easy on the Achilles, and our test team raved about the midfoot hold of the upper, noting that they found the high-mileage trainer one of the speediest they’d ever worn and felt it was akin to running on a prosthetic blade. While the knit upper was both accommodating and allowed for toe splay, the stretch resulted in forward sliding on descents.
361º KgM2 2, $110
Weight: 8.5 oz. Heel-to-Toe Offset: 9.5mm The KgM2 2 is a lightweight racer-trainer that is well suited for tempo training, given its lowprofile flexibility that still stands up to hard and bumpy surfaces. A hybrid foam and EVA midsole is coated on the outside for unique cellular-like qualities that also keep the material from absorbing moisture. Testers found the cushioning moderate and the ride responsive and recommend the shoe for neutral, quick (or wannabe quick) runners with normal to narrow forefeet, since the fit is more akin to that of a racing flat. It would make a great half-marathon and tri-race shoe.
adidas UltraBoost ST, $180 Weight: 12.2 oz. Heel-to-Toe Offset: 8mm
Weights listed are based on a men's size 9.
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These knit-upper cruisers were a hit with testers who appreciated the roominess and flexibility of the breathable fabric, describing it as “an Armani sweater sewn over anti-gravity soles.” That said, some found the hold was a bit too lenient when it came to cornering and desired more control. The "boost" midsole, as always, provides outstanding energy return while absorbing the force of your footstrike. The outsole of these limited-edition shoes is designed for a more stable heel-to-toe transition, and the heel ergonomics are enhanced for support.
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37 Brooks Ghost 10, $120 Weight: 10.4 oz. Heel-to-Toe Offset: 12mm
Brooks didn’t want to tinker too much with what was working really well in the Ghost 9. And, according to our testers’ glowing praise for the shoe, they shouldn’t have—because it remains the awesome neutral trainer that has long been the pride of the Brooks line. The minor tweaks to the Ghost’s midsole and crash-pad outsole only refine the already-smooth ride, but the real changes are in the upper, what with new 3-D printed engineered mesh with warp knit made from thin ink and a somewhat radical manufacturing process for a seamless feel. The Ghost 10 is also available in a Gore-Tex version.
Altra Paradigm 3.0, $130 Weight: 10.3 oz. Heel-to-Toe Offset: 0mm
Altra revised the upper of its ultra-cushioned road trainer, leaving the midsole and outsole as they were in the Paradigm 2. The upper was altered for a better fit and greater breathability, thanks to new mesh and plastic overlays for structure and greater durability. The mesh design incorporates a bunion window and guide rail. The third iteration continues Altra’s signature foot-shaped toe box and zero drop, which may take some getting used to, although the max cushion making these the luxurious “Lincoln Continental of running shoes” does well to accommodate those new to running without a substantial heel-toe differential.
Skechers GoRun Ultra R 2, $115 Weight: 8.6 oz. Heel-to-Toe Offset: 4mm
Skechers impressed our test team with the resilient midsole of the Ultra R 2, which is bouncy, yet firm enough that the shoe isn’t just an inexpensive alternative for the “Hoka curious,” but rather, it stands on its own maximalist platform. The largely seamless, flat-knit upper results in moderate splay while the foot goes through the natural heel-to-toe motion. The firm cushion under the rear and midfoot allows the forefoot to offload, while the lower profile up front facilitates the push-off with decreased forefoot pressure in a rocker-style manner. The flex grooves only help smooth out the transitions for this maximal, highly cushioned and lightweight trainer that is well-suited for high-mileage.
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38 Hoka Clifton 4, $130 Weight: 9.3 oz. Heel-to-Toe Offset: 5mm
When it came to recovery runs, or even efforts that would normally lead to needing one, the Clifton 4, with its improved foam midsole rocker package, quickly became our testers’ go-to. The newest version features a full EVA midsole, molded Ortholite sock-liner, moderate heel beveling for smoother transitions to toe-off and a stabilizing midfoot geometry to offset the stack height with better stability. The new look and fit is due to the 3-D “puff” engineered, breathable upper that also boosts the shoe’s supportive feel. Said one tester, “This is the Hoka for everyone seeking the R & R the brand is famous for but who couldn’t tolerate the typically narrow fit.”
On Running Cloudflash, $180 Weight: 7.7 oz. Heel-to-Toe Offset: 5mm
As On Running’s speediest shoe, the Cloudflash is all about being light and fast. It pulls off both with flair. One tester called it the “sexy, skinny, son-of-a-trackspike for slaughtering your next speed session.” The Pebax-plated midsole gave our testers noteworthy energy return and a snappy transition, given that the shoes are racy and light enough that those who wear the Cloudflash are likely to be up on their toes for much of their runs. As an On Running shoe, the midsole consists of rubber loops, 14 in this case, shaped to provide cushioning and to transfer impact energy into forward momentum. The fit of the micro-mesh upper is rather long and narrow and the foot-hold secure, although some testers found the lacing a bit wonky.
Under Armour Threadborne Fortis 3, $110 Weight: 9.5 oz. Heel-to-Toe Offset: 4mm
It makes sense that a company with apparel roots would make a shoe that feels clothes-like, given its knit upper and hipster-esque qualities that would go well with jeans and a closely cropped beard at a trendy espresso bar. The tongue seals the shoe like a gasket and makes for an internal fit like a bootie, which only accentuates the comfort of the cushy midsole that is low enough to the ground that our testers observed a sufficient feel for the road. It ran like a performance shoe and wasn’t just a poser, despite its good looks.
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6/8/17 1:38 PM
39 Topo Athletic Fli-Lyte 2, $100 Weight: 8.4 oz. Heel-to-Toe Offset: 3mm
Although low in profile and wide in the toe box, the Fli-Lyte 2 is still remarkably protective and maneuverable and smoothly handles all surfaces. This neutral and flexible trainer has a printed mesh upper for a lightweight, seamless foot-hold. The midsole is quite flexible and the shoe has been modified from the original for more of a neutral, flexible feel. Testers appreciated the all-around performance of the updated Fli-Lyte and especially the boost it gave them in their training runs. The sizing is a bit short, so be sure to try them on before purchasing.
Saucony Ride 10, $120 Weight: 9.5 oz. Heel-to-Toe Offset: 8mm
Saucony didn’t want to mess much with a good thing when it approached the 10th iteration of the Ride—and those who have liked prior versions won’t be disappointed. The changes are nominal within the midsole and outsole, with the more noteworthy revisions found in the engineered mesh upper for a dynamic fit with stronger and more flexible materials. Our test team turned to the Ride 10 as a champion everyday neutral trainer “that turned up the comfort a notch,” especially for long run days, when they benefited from the altered landing zone in the outsole, the lighter, more responsive midsole compounds, woven, thick and secure heel collar and refined outsole design for improved flex. The topsole layer of encapsulated foam was a welcome holdover from last season’s Ride.
New Balance FuelCell, $165 Weight: 10.7 oz. Heel-to-Toe Drop: 6mm
New Balance is breaking into new territory with the FuelCell, a high-tech venture that combines techy midsole materials like nitrogen-infused TPU combined with Revlite. The objective is maximizing propulsion and efficiency. The FuelCell’s unique upper fits snuggly with a strong midfoot hold from a novel “dynamic saddle” and bootie construction. Testers reported a sporty ride that was more firm than cushioned. It felt lighter than they thought it would and put them quickly toward the forefoot, with an easy roll-through transition. The well-constructed FuelCell also left the impression that it would be durable.
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6/8/17 12:19 PM
MARATHON | HALF MARATHON | 10K | 5K
NOV 11-12
BANDS ON COURSE “KISSED ALIVE”
RUN THROUGH WEDDING
RUN THE L AS VEGAS STRIP AT NIGHT REGISTER AT
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RunRocknRoll.com/las-vegas
6/7/17 11:49 AM
first lap Training
41
How to Run Str ong in th e Summer Heat B y M a rty M u n s o n
Photos: istockphoto.com
The weather is hot … but your running is not. Don’t stress. There are biological reasons you’re slow on those first hot days. All of a sudden, your body has to turn its natural air-conditioning system—sweat—up to full blast. And just as cranking AC up takes a toll on your home energy bill, the sudden change costs your body extra energy too. If you’re training consistently, your body is used to delivering blood and oxygen to your working muscles. On hot days, you’re asking it to deliver blood to the skin too, so it can shed heat, create sweat and chill you out. The price of this sudden multitasking is that your body says, “Hey! Slow down!” until it gets the hang of doing both things at once. It can take as long as two weeks to get good at it. To acclimate to this new oven you’re living in and get your running on track, use the following strategies on your body and your workout.
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For more tips on training in the heat click here.
6/23/17 4:47 PM
first lap 42
Training
KEEP YOUR BODY COOL • Wear the right stuff
Got a sleek new fitted running tank? Today’s not the day f o r i t . Yo u w a n t a t e c h s h i rt t h at ’s a l i tt l e l o o s e i n t h e torso, so any type of breeze—from what you’re generating when you run to any ambient air movement—can get in there and evaporate your sweat, says Roberto Mandje, manager of runner training, education and products at New York Road Runners. The exception: high-tech cooling sleeves. “It looks counterproductive to have a tank top and sleeves on,” he says. But these can be useful for wicking extra sweat away from you, he says, and many have UPF sun protection built in. And don’t forget a hat or visor.
• Put water in you before you put it on you
Scientists say that drinking water is a first choice over dumping it over your head. In fact, pouring it on your head can make you feel cool and run faster—which makes you produce more heat and could r u n y o u i n t o h e at exhaustion if you’re not paying attention. Not only do you not want to get dehydrated for your health’s sake, it can also affect your running performance. Even if you don’t need a lot of water on a regular day, you do on a hot one.
Know the signs of heat illness
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KEEP YOUR WORKOUT SMART
• Make friends with the gym—or the morning
Speed work in the heat won’t do what it’s supposed to, since you can’t hit your splits. Take it indoors or get used to doing your workouts early in the morning when the day is coolest, says David Allison, founder and head coach of Marathon Coaching in Phoenix, where triple-digit temps are common. Bonus to getting up crazy early: Ozone levels tend to be lower.
• Train by effort
All those extra demands on your body drive your heart rate up higher than usual when you’re out in the heat. So, for instance, you might be doing 7:15-per-mile pace at an effort that used to turn in 7-minute miles, and you have to adjust your expectations, says Mandje. Focus on feel, not what your watch says.
• Break it up
If you’re training for an important time goal and hitting your splits is critical, break up your workouts, says Randy Accetta, director of coaching education for the Road Runners Club of America. “If, for example, you were supposed to do 5x1 mile, do 10x800 instead, and cut yourself some slack during the recovery,” he says. “Stand in the shade and drink fluids. Expect to still be slower—studies show it could be 3 to 19 percent slower than usual—but do the effort and turnover as best you can. And don’t think you’re a horrible athlete because you can’t manage it perfectly.” These coaches all agree, if the heat bothers you: Don’t freak out. If you train smart and hydrate, you’ll get your groove back.
If you’re sweating heavily but your skin feels cold and clammy, you feel weak, have a fast, weak pulse, and have nausea, vomiting or feel faint—symptoms of heat exhaustion—get to a cool spot, lie down and loosen your clothes, while applying cool, wet cloths to your skin if you can. If, however, you have a super-high body temperature (above 103) and your skin is hot, red and especially if it’s dry, you’re at risk of heat stroke. Ask someone to call 911.
6/7/17 4:33 PM
MORE SLEEP DANCING SPIN CLASS CROSS-TRAINING WEIGHTLIFTING A GOOD BREAKFAST A FLU SHOT TAKING THE STAIRS A CHECKUP START WITH ARM EXTENSIONS LESS SITTING COOKING TOGETHER A BOOK CLUB USING A PEDOMETER A MASSAGE A WELLNESS COACH AVOCADOS MORE ME TIME
Your legs have carried you to the finish line. Now it’s time to let your arms do some work—raise them in victory! We’re proud to sponsor this year’s Rock ’n’ Roll Chicago Half Marathon, 10K & 5K races.
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workout of the month 44
Training
SPEED FROM STRENGTH By M icha el Jacques
One of my pet peeves is hearing people talk about not having any speed at the end of a race. Granted at the top level in tactical races, the runner with the best sprint tends to win the day. But for most people hanging on for dear life in an all-out effort, the ability to finish off a good race has more to do with strength than speed. At the end of a tough race, your body is tired, so it needs to be strong to produce top speed. But your body is also working at close to VO2max, aka your aerobic capacity, before you even try to sprint, so you also need good oxygen uptake and some anaerobic tolerance. You get strength from long runs on the hills, and you develop VO2 max and anaerobic tolerance by doing good speed work. But to develop the ability to finish fast, you have to develop all facets at once. How? Intense hill work! If you are training for runs longer than 10K, then hill repetitions at anaerobic threshold are useful, because they emphasize endurance. If you are training for distances up to 10K, hill reps at VO2 max emphasize maximal oxygen uptake more than endurance. Time/ Distance
Description
10 min.
Easy running RPE 1, with a few moderate sprints RPE 2 For 10K training: uphill running at RPE 4 Jog downhill between reps.
10 min.
If you are training for a 5K or shorter, try 6–8 × 2-min. hill reps at slightly harder than 5K effort.
Easy running RPE 1
The gradient should not be super-steep: a hill that allows you to run close to normal training pace at this intense effort is best so that you’re able to retain something close to normal running form. This session should be done as part of your tempo and speed-work training but never within two weeks of an important race. Recovery is important, so never do more than one of these sessions per week.
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Rate of Perceived Exertion Scale Scale
Effort
Race Pace
RPE 1
Easy
Slower than normal training pace
RPE 2
Moderate
Normal training pace
RPE 3
Moderately Hard
Marathon pace
RPE 4
Hard
10K race pace
RPE 5
Very Hard
5K race pace and faster
Excerpted with permission from One-Hour Workouts: 50 Swim, Bike & Run Workouts for Busy Athletes by Scott Molina, Mark Newton and Michael Jacques (VeloPress, 2010).
PHOTO: istockphoto.com
4–6 × 5 min.
6/7/17 4:23 PM
ADVERTISEMENT
CELEBRATE 20 YEARS RUNNING
2010
National news personalities, Al Roker and Giuliana Rancic, ran the race. Al even returned to run again the following year.
The 9th annual Humana Rock ‘n’ Roll Chicago Half Marathon takes place July 15 – 16 once again featuring two days of running with a 5K on Saturday at Grant Park and the half marathon & 10K on Sunday. Run the 5K and any distance on Sunday to earn the coveted Remix Challenge medal in addition to each finisher medal. Sunday’s races start downtown in Grant Park on Columbus Drive and Monroe Street giving runners a first-class tour of downtown. Expect a fast and scenic course with epic views of the skyline, Lake Michigan, Chicago River and more. In true Rock ‘n’ Roll fashion, local bands and cheerleaders line the course to keep runners entertained. Once you cross the finish line, celebrate with the Toyota Rock ‘n’ Roll Concert Series featuring New Orleans jazz group, Dirty Dozen Brass Band. The Rock ‘n’ Roll Marathon Series is celebrating 20 Years Running throughout 2017. Starting in 1998, there are now 29 Rock ‘n’ Roll Marathon destinations worldwide, attracting more than 550,000 runners each year. To date, more than $335 million has been raised for charity by runners over the past 19 years. Humana Rock ‘n’ Roll Chicago is a race weekend not to be missed in one of the country’s top running cities. Join us as we take over the streets of Chicago, July 15-16.
2014
Shalane Flanagan led the two days of running at the first ever Rock ‘n’ Roll Running Festival in Chicago.
2016
Julia Webb set the half marathon world record for pushing a jogging stroller, by over 4 minutes, with a time of 1:22:57.
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H A L F M A R AT H O N 10K 5K CREATE YOUR MOMENT ON
JULY 15-16, 2017
6/7/17 11:55 AM
COACH CULPEPPER 46
TRAINING
BY ALAN CULPEP P ER
Most athletes have come to appreciate the benefits of cross-training. However many fail to integrate it effectively, because they don’t understand how to pair it with a running training program. The integration of new training elements takes planning and thoughtfulness, and different types of cross-training require different approaches. Three categories, three strategies: 1. Aerobic non-impact includes cycling, spinning, swimming, pool running and elliptical. 2. Aerobic impact could be CrossFit, boot camp, dance or aerobics.
A ER O B I C N O N - I MPACT
A E RO B IC IM PACT
STRE N GTH WO RK
2–3 TIMES PER WEEK
1–2 TIMES PER WEEK IN OFF-SEASON
2–3 DAYS PER WEEK
This is the easiest category to inte-
When it comes to integrating an impact
I do not want to minimize the benefits
grate into a running program, since it
regimen with a running routine, I do
of strength work and the role it plays
can be used to replace a recovery day
not advocate this during a buildup to a
with injury prevention, form develop-
or a harder workout day. Ideally these
specific goal or target event. During the
ment, power and stamina. However,
would be used for recovery days, and
off-season or when you are not training
strength work is secondary to aerobic
your harder running days would not
for a specific event is a great time to try
work as it relates to improvements in
be compromised. However, if you
out CrossFit or Orangetheory or a fun
running performance. The good news
are dealing with an injury, swapping a
dance class. However, if you are prepar-
is that you can see huge improvements
harder running workout with a harder
ing for a target goal, this type of training
in your overall muscular strength with
cross-training workout is a good option.
becomes tricky to integrate efficiently
a minimal amount of work. This type of
and can hinder your running-specific
cross-training can be added on top of
Some important aspects to consider are
development. The impact and higher
your existing program. A yoga or Pilates
duration and effort level. Non-impact
level of intensity make it harder to sim-
class can be added on an easy run day
exercises actually allow you to work
ply swap out a run on any given day. As
versus simply replacing that run. Or you
out longer and harder than running.
a general rule, cross-training is meant
can add a 15-minute core workout and
For instance, if you had planned a
to limit the impact on the body while
drill routine as part of your cool-down
45-minute run, you could swap it with
also providing other ancillary benefits
after a harder run session. Strength
a spin on the stationary bike for 70 to
such as muscular strength and mini-
work should never replace aerobic work
90 minutes or a run on an elliptical for
mal recovery time. Remember, harder
but should be an additional element.
60 to 70 minutes at a moderate effort.
runs or tough aerobic efforts such as a
These sessions should be shorter in
Since there is little to no impact, you
bike ride, swim or elliptical workout
duration and with a focus on form and
can still recover in the same time frame.
are where you will gain the most in
body awareness. They should not be
Swimmers, for instance, work out every
terms of better running performances.
overly taxing or exhausting. They are
day because of this. Runners, however,
Muscular strength is secondary to the
meant to turn on various muscle groups
should limit harder sessions to two or
aerobic benefits of cross-training.
and create overall muscular balance.
three per week. When looking to add
3. Strength work is free weights, drills, yoga and Pilates.
CM0717_T_CULP.indd 46
cross-training into your routine, an aerobic non-impact option should be your first choice.
Two-time U.S. Olympian Alan Culpepper won national titles from the 5K to the marathon. His first book, Run Like a Champion, is available at VeloPress.
PHOTO: ISTOCKPHOTO.COM
HOW TO INTEGRATE CROSS-TRAINING INTO YOUR RUNNING
Try these cross-training workouts for newbies to elite runners.
6/23/17 4:48 PM
SPOR TS F I R S T, YOGA SECOND I N J U S T 5 M I N U T E S A D AY, Y O G A C A N R E S E T YO U R B O DY F O R S P O R T S. With her problem-solving approach to yoga, Erin Taylor can help you rebalance your body so you move the way you’re designed to. You’ll feel better and get back to peak form—without a yoga mat or studio classes.
H I T R E S E T is a yoga revolution for athletes. Taylor starts with 10 common athlete problems and offers the right yoga fix for each. Just a little yoga a day—a reset—can make you a stronger, more resilient athlete.
PROBLEM: Sleepy Core Muscles Limit Your Power
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AVAILABLE IN BOOKSTORES AND ONLINE. START YOUR RESET AT HITRESETYOGA.COM
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6/7/17 12:13 PM
C R O S S -T R A I N I N G 48
Training
Power Yoga for R unners B y M ac k en zi e L . H av ey
Power yoga, a derivative of Ashtanga yoga, is a fitnessoriented practice that can help build endurance, stamina and strength through vigorous sequences of flowing yoga poses that emphasize total-body
athleticism. In synchronizing your breath with the movements, it can also help you relieve stress. What’s more, you don’t need to be an experienced yogi to complete the following power yoga workout. You can graduate
to more challenging sequences as you practice and build strength. In the following power yoga session, we start with easier moves as a warm-up, then go into the workout sequence, which you can repeat two to five times.
WARM-UP Unlock tight hips by doing these 3 yoga moves for runners.
3. Downward Facing Dog Come up into plank position and then push your heels into the mat as you straighten your arms and bring your backside toward the sky. Hold for three breaths.
4. Forward Fold
Start on your hands and knees with your shoulders stacked over your wrists. Breathe in deeply as you arch your back and bring your belly toward your mat with your gaze toward the sky into cow pose. Pause and then breathe out as you bring your belly toward your spine, round your back and drop your head into cat pose. Repeat slowly three times.
2. Bird Dog Come back into the original position on all fours. Reach your left arm out in front of your body and your right leg back behind your body. Stabilize your core and hold for three deep breaths. Come back to the original position and then perform the pose on the other side. Repeat two times.
CM0717_T_XTRAINING.indd 48
Photos: Scott Draper
1. Cat/Cow
Walk your hands up to your feet, stand up and then fold forward, bringing your head toward your knees. Hold for three breaths.
6/23/17 4:49 PM
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C R O S S -T R A I N I N G 50
Training
WORKOUT SEQUENCE
1. Plank From forward fold, bring your hands back down to the mat and jump your feet back into plank position. Hold for two breaths, then lift your right leg in the air for two breaths. Bring your right foot back to the mat and repeat on the left side.
2. Cobra From plank position, lower your body down to the mat with your arms. Shift your feet so the tops are pressing down on the ground and slowly push your upper body back up by straightening your arms, pushing your hips down and pressing your chest forward. Hold for three breaths.
3. Plank and downward facing dog Come back into plank position. Push your heels into the mat as you straighten your arms and bring your backside toward the sky. Lift your right foot off the mat and reach it toward the sky as you straighten that leg. Hold for one breath and then shift your body forward as you bend the right leg and bring that knee to your nose. Bring the leg up and repeat three times before switching to the left side.
4. Chair Pose Bring both feet back down to the mat and walk them to your hands. Stand up and bring your feet together. Inhale and bring your arms above your head as you lower your backside down until your thighs are parallel with the floor. Hold for three breaths.
CM0717_T_XTRAINING.indd 50
Come back to mountain pose (a standing, foundational pose) for one to two breaths and then step your feet about 4 feet apart. Turn your left foot out to a 90-degree angle so your toes are pointing forward. Turn your right foot in to a 45-degree angle. As you bend your left knee, bring your weight down through your right heel. Reach your arms up, lift your chest and set your gaze on the sky. Hold for three breaths. Come back to mountain pose and repeat on the other side.
Photos: Scott Draper
5. Warrior I
6/7/17 4:14 PM
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6/7/17 12:23 PM
UNLOCK YOUR POWER
Power is here. Don’t get left behind.
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RUN IT community
53
Where and When to Race July is the warmest time of the year—so look for lots of early morning and evening races to help ease the high temps. The month also brings Fourth of July races to help celebrate the nation’s independence. No matter how you like to run, you should find plenty of options this time of year. Here are some of our favorites in the months ahead. B y J eff B a n ow etz
M a r at h o n s / H a l f M a r at h o n s Rock ’n’ Roll Virginia Beach Half Marathon Sept. 3, Virginia Beach, Va. Runrocknroll.com/virginia-beach
Big Cottonwood Marathon and Half Marathon Sept. 9, Salt Lake City Runrevel.com/bcm
Run to the Rock Half Marathon Sept. 9, Plymouth, Mass. Runtotherock.webs.com
This year marks the 17th running of this Labor Day weekend event. The half marathon and 5K feature great ocean views and live music along the courses. The big race (with more than 10,000 runners) starts at the Virginia Beach Convention Center and is nearly flat the entire way—with just one small hill to conquer—and finishes on the town’s famed boardwalk. Racers also get free entry to the American Music Festival.
Marathons at altitude can scare some people away, but this race in Salt Lake City features a downhill course that will help make up for the height. The fast-and-scenic marathon starts in the Wasatch Mountains at just below 10,000 feet and descends into the foothills at 4,441 feet. The half marathon starts at 7,335 feet and finishes at the same location. You’ll enjoy mountain views the entire way in one of Utah’s fastest marathons.
When you talk about running to the rock in this part of Massachusetts, only one thing comes to mind: Plymouth Rock. This half marathon, 10K and 5K start in the Myles Standish State Forest and take runners to the point where the Pilgrims first stepped foot onto the continent in 1620. The all-road course features some rolling hills along the way, and more than 1,000 runners are expected to compete this year.
Photo: courtesy CGI
Rock ’n’ Roll Virginia Beach Half Marathon
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RUN IT 54
community
5K to 15K Balboa Park 8 Miler Aug. 5, San Diego Balboapark8miler.com
Governors Island 5K and 10K Aug. 12, New York City Nycruns.com
Atlanta’s Finest 5K Aug. 19, Atlanta Atlantatrackclub.org
This run is the longest continually held race in San Diego—having its first running in 1955—and offers an excellent tour of the city’s Balboa Park. The course takes runners over the Cabrillo Bridge and past the Museum of Man, the Reflecting Pool at the Botanical Garden and the San Diego Zoo. The race is on a mix of road, grass and dirt trails.
Though most people living in Manhattan are doing their running on an island, this location is a bit different. Governors Island is located between Manhattan and Brooklyn, offering visitors excellent views of the New York skyline and the Statue of Liberty. Runners and spectators take a ferry to the 5K and 10K races, and afterward they can explore the historic sites.
Road racing would be impossible without the support of local police departments. Wouldn’t it be nice to give back a little? The Atlanta’s Finest 5K starts in Centennial Olympic Park in downtown Atlanta and features a loop course that tours the area. The proceeds of the event benefit Crime Stoppers Atlanta, a program of the Atlanta Police Foundation.
trail Berry Picker Trail Run Aug. 5, Vail, Colo. Vailrec.com
Haulin’ Aspen Trail Races Aug. 12, Bend, Ore. Haulinaspen.com
Cinderella Trail Runs Aug. 12, Oakland, Calif. Coastaltrailruns.com
The LaSportiva Trail Running Race Series is the longest-running trail series in Colorado. This fifth race in the series starts at the base of Gondola One in Vail Village and takes runners uphill with an average grade of 14 percent for 4.5 miles. While it’s not for the faint of heart, the race rewards with spectacular views of the Gore Range, and spectators can get a free ride up to the finish on the gondola.
This trail day in Bend, Ore., features a 6.5-mile run, a half marathon and a full marathon among which to choose. The races all start and finish at Wanoga Sno-Park (a sledding hill in winter) and take place on singletrack and double-track trails in addition to some forest-service roads. The course is known for its scenic forest trails as well as views of the surrounding buttes.
Trail runners have a wide variety of choices at this event that takes place in Joaquin Miller Park: a 5-miler, half marathon, 30K, marathon and 50K, plus a kids’ race. The longer races will take runners to the Redwood Regional Park. All runners will enjoy amazing views of the Oakland Hills and the Bay Area, but expect to do some climbing on the singletrack trails and dirt roads that make up the race.
photo: courtesy LaSportiva berry picker trail run
Berry Picker Trail Run
CM0717_BOB_RUNIT.indd 54
6/7/17 4:26 PM
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6/7/17 12:31 PM
Last Lap
Read more about how Harriette Thompson became the oldest women to ever finish a half marathon.
56
Unstoppable R u nne r Harriette Thompson, 94, Charlotte, N.C. Inte rv i e w by All is on Pat ti llo
Harriette Thompson should be the poster model for the concept that exercise is key to turning back time. The 94-year-old retired pianist—she’s played Carnegie Hall three times—ran her first marathon in 1999 at the age of 76. She’s since completed 16 marathons and, at the age of 92, set a world record for being the oldest female to complete a marathon. In June at the Synchrony Financial Rock ’n’ Roll San Diego Half Marathon, the two-time cancer survivor and grandmother added another record to her collection: oldest woman to finish a half marathon. She completed the race—an experience she calls “unbelievable”—as part of Leukemia & Lymphoma Society’s Team in Training and has raised more than $117,000 for the organization to date. Thompson ran with friends and family by her side, including her two sons and a granddaughter.
I’ve never been 94 before, plus I had two operations this past year, so I wasn’t sure what I would be able to do. I decided to be more realistic and run a shorter race.
You’ve run at Rock ’n’ Roll San Diego 17 times now. What makes that race so special to you? San Diego has so much to offer and is so exciting. I had scallops for dinner after my race. I think the scenery is beautiful, and the people are nice.
You could choose just about any hobby, so why running? It used to be considered kind of crazy to run. In the 70s people started to realize it was a healthy thing to do. My husband and I started running. I remember visiting my brother in Washington, D.C., in 1978, and we ran together. I’ve been very active since then but didn’t think about running a marathon until 1999.
Why do you think fundraising and racing go together so well? I have very generous friends. And I raise money for a good cause, Team in Training. I’ve had cancer; my husband died of it, as have friends. I think those that run and feel fortunate not to have cancer, or maybe they’ve had it but gotten better, feel it’s a good partnership. One friend at my retirement center donated $1,000.
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You rely on the power of positivity to keep going when runs get tough. How did you come to that approach? Your attitude is most of the battle, I think. If you are really thinking positively, and thinking you can do it, you’ll be able to. It’s come to me through a lifetime of being positive. I reflect some of my mother’s wonderful attitude of never complaining and appreciating everything we had.
What do you think about when you run? When I’m running for a long time, or maybe I’m between bands at the race, I’ll think through my piano music. A lively composition with a good tempo helps pass the time and increases my energy. The “Études” by Frédéric Chopin are very technical and each one is a challenge. It’s like my inner headphones!
What sort of sports did you do before you began running? I really sort of majored in swimming. I got my instructor’s certificate at Dickinson College. I always roller-skated a lot. Before I got my driver’s license, I used to ride my bicycle to piano lessons every Saturday. It was 13 miles each way! Riding a bicycle is easier than running, but in those days there were no gears, so it was challenging.
What does your marathon and half-marathon training
program look like? I live in a retirement center with wonderful exercise programs. Every day during the week, they have classes in the morning, like Pilates and strength training. I did 31 classes in the month of March to prepare for the race. At night, if it’s raining, I go to the exercise room and get on the treadmill. When it’s not raining, I run around the lake. Five laps is a mile.
Do you eat anything special before a race? I eat pasta the night before and peanut butter and a banana the morning of.
What’s it like to break records with your running? I’m not in this to break records, but it’s a nice thing to have happen. It’s just a bonus. My goal is to help fight leukemia.
What’s next for you? If I’m able, because it does take a lot of discipline, I would like to play another concert. I play at my retirement center and other places. After the race, I got to be on stage with Michael Franti. I danced a little bit and he had me sing along. His music is intoxicating.
photo: nestor pecache/CGI
After years of running marathons, what made you try a half marathon?
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