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LA’S CHOICE AWARDS
WINNERS INSIDE! JANUARY/FEBRUARY 2008
Get Fit With CrossFit Better Your Marathon Training for Boston Improve Your Treadmill Workouts Tips for Finding a Personal Trainer Celebrity Workout: Running With Hoobastank
EVENT
GUIDE‘08 RUNNING • TRIATHLON • CYCLING
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Meet m e, Paul Friday 29 Feb Fallon, r 9am to uary from 8 pm o Saturda y 1 Ma r rch fro 9am m #1326 to 6pm at bo oth the L.A XXIII Q . Marathon Life Ex SuMality of po ta king place in the L.A Conve . ntion C e n t r e West H all.
RUN IT
LIVE IT LOVE IT
My personal best with Irish Running Tours was running a 10k in Galway last June. When it comes to running in Ireland, you tend to look only at big marathons. I wanted something different – to see a different side to Ireland. I got in contact with Paul and he suggested that I come to Galway and run there. It was ideal – beautiful and invigorating. It was food for the soul. Afterwards Paul showed me a place or two that I will be going back to for sure. — Steve Jones, London, Chicago & New York Marathon Winner & former world record holder Myself and my husband love running but for a change wanted to do something that we could enjoy. I emailed Paul and told him what I was looking for. He took it from there.What impressed me most were the ‘apres-run’ activities.We were in Ireland for five days and ran three of the days at a nice leisurely pace. It gave us time to take it all in.Then each evening we met up for a meal and drink or two. Running, Ireland and some good nights… we will be going back soon hopefully. — Gina Carme, Arlington MA
Welcome to Irish Running Tours… the runners’ way to experience Ireland.We have a selection of tours for you to choose from, showing you the best that Ireland has to offer. Take in the beauty of such places as Galway Bay, the Cliffs of Moher or the Hill of Tara. Or you can go ‘urban’ and run through cities such as Dublin, Cork or Limerick.The list is endless. It’s your tour, run at your pace – making sure that you can take it all in. Our tours are designed so that you get a true flavor of Ireland.When it comes to Irish Running Tours, we want you to LIVE IT, RUN IT, LOVE IT as a local and not as tourist. We bring you off the beaten tourist track and into the very heart of real Ireland. Paul Fallon Managing Director
+353 (0)86 8755 129 Phone Web www.irishrunningtours.com Email info@irishrunningtours.com
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January/February 2008
16 BETTER YOUR MARATHON Concentrate on improving the three greatest hurdles to marathon performance and you’ll be standing out from the crowd in your next race.
Photo by Lisa Coniglio/photorun.net
CRAZY FOR CROSSFIT
TREADMILL TRAINING
CELEBRITY WORKOUT
Looking to intensify your training? Give CrossFit a try.
Get the most out of your treadmill workouts with these tips.
Running around with Hoobastank.
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Photo by Janine Roach
Photo by Heinz Linke
Courtesy Hoobastank
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38 Event Guide ‘08 Did you make your resolutions and set your goals? Now, go choose some events to conquer.
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L.A.’s Choice: The ballots have all been counted and now we reveal the best of the best in L.A. The envelope please...
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Faces of L.A.: Everyone has their reasons for why they train and compete. Learn why these three toe the line.
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Training Wright: With about 100 days to go, and a precise plan, Chris Wright is preparing to do battle at his first Boston Marathon. Hang on for the ride and follow his progress until the big day.
Selecting a Gym: If you are out to find a new health club or thinking about hiring a personal trainer, read this first.
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Free Play: When it comes to learning athletics, kids will definitely make their share of mistakes. Brian McCormick teaches us how to handle the errors in order to help your young athlete prosper.
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Nutrition Edge: Thinking of starting a family or adding on to yours? Del Millers explains that what you eat is of utmost importance.
On the Cover Chesebro Half Marathon Photo by John Michael Flynn/fotojack.com
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January/February 2008
LAS&F — LOS ANGELES SPORTS & FITNESS
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PUBLISHER’S NOTE
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What to watch for in 2008 Many people like to start a new year with resolutions – fitness resolutions are likely the most popular. I will resolve to… you know how it goes. And how it starts and how it ends. No need to go there. I was getting ready for 2008 also, but I was planning for the new year in an editorial sense. What will we cover in this magazine and what will be the top stories of 2008? After giving it some thought here are my top three stories to watch in 2008: 1. The iPod Controversy – USA Track and Field, the organizing body that certifies and sanctions road races, has banned runners from wearing headphones in sanctioned races. USATF says it's an insurance issue. Some races have actively banned headphones while others have openly encouraged personal music. So far, most have turned a blind eye. Nike, on the other hand, ironically an USATF sponsor, has been the catalyst of the running and music movement. This battle multi-armed battle is only beginning. 2. Timing Technology – A new timing device from a company called SAI Timing and Tracking claims to be more convenient for participants and race directors than traditional chip timing from companies like ChampionChip. The timing device is
in a tag that is adhered to your race bib. You peel the tag off the bib and place it on your shoe. The tag is disposable so you don't have to come to a screeching halt at the end of the race to return your loaned chip. The new system had proven successful at some large-scale events but was also involved in a timing disaster at the recent Honolulu Marathon. The race director of Devine Racing's Las Vegas and L.A. marathons said the system performed well in Las Vegas and he plans on using it for L.A. Meanwhile, after the Hawaii meltdown, the Houston Marathon changed course and decided to go back to ChampionChip. 3. Pasadena – The city, knowingly or not, through the efforts of many organizations, is vying for its spot as an endurance sports mecca. While the Rose Bowl area has always been a popular spot for road races, cyclists and swimmers, last year saw the start of the Pasadena Triathlon and the Rose Bowl Half Marathon. This year the Tour of California finishes in Pasadena for the first time. And, November will mark the debut of the Pasadena Marathon, Half Marathon and Bike Tour. Looks like everything is coming up roses in Pasadena. It's going to be an exciting year. Happy New Year! - Danny Greenberg
Publisher Danny Greenberg Columnists Richard Diaz Brian McCormick Del Millers Contributors Lara Boyko, Carin Chapin, Heidi Creed Danny Dreyer, Chris Wright Photography Daniel Nikaiyn Design Richele Collins Advertising Director Brook Gardner Los Angeles Sports & Fitness Magazine 5737 Kanan Road #303 Agoura Hills, CA 91301 Editorial Info: news@LASandF.com Advertising Info: adinfo@LASandF.com Calendar: events@LASandF.com Subscriptions: subs@LASandF.com Phone: 818-874-1405 Fax: 818-874-1433
Subscribe online at LASandF.com LAS&F is published 8 times per year and distributed at hundreds of locations throughout the metropolitan Los Angeles area. Copyright © 2008, Los Angeles Sports and Fitness LLC. All rights reserved. Material in this publication may not be reproduced in any form without the written permission of the Publisher. Views and opinions expressed in this publication are those of the author exclusively. LAS&F does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume responsibility should such advertising or editorial appear. LAS&F accepts submissions but is not responsible for the return of unsolicited materials. Submission of materials, including manuscripts, photography or other artwork is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. LAS&F reserves the right to edit letters to the editor for clarity and length and to determine suitability of materials submitted for publication. Consult your physician before engaging in any exercise program, athletic activity or nutritional program.
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NEWS & NOTES
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Please send newsworthy information to news@LASandF.com
‘Spirit of the Marathon’ playing on big screen Jan. 24 for one night only Movie follows inspirational journey of six marathoners To many runners, a marathon is measured by much more than miles or the hours it takes to complete – it’s measured by perseverance, as well as physical and mental endurance. Filmed on four continents, the documentary Spirit of the Marathon brings together a diverse cast of amateur athletes and marathon luminaries. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. Four years in the making, Spirit of the Marathon is the collaborative effort of threetime Academy Award winner Mark Jonathon Harris, Telly Award winner and marathon runner Jon Dunham and producer/marathoner Gwendolen Twist. “Spirit of the Marathon has been my longest marathon – but it's been well worth the journey!” Dunham said.
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The film follows the training and stories of four amateurs as Director Jon Dunham with Daniel Njenga well as elite runners Deena Kastor and previews the upcoming 2008 Olympics and Kenyan Daniel Njenga. Also featured in with a Q&A session with Olympians Kastor the movie are marathon legends Dick and Ryan Hall. Beardsley, Paula Radcliffe, Bill Rodgers, “I really hope people will rally around Alberto Salazar, Joan Benoit Samuelson, this film and help it transcend the sport. Frank Shorter and Kathrine Switzer. Personally, I can say the marathon changed You can catch a special one-time showing my life. I believe the concept of setting a of Spirit of the Marathon on the big screen in goal and being courageous enough to see it high-definition on Thursday, January 24 at 7:30 p.m. at any of 35 L.A. area participating all the way through is a noble act and something that can enhance everyone's life, athmovie theaters. lete and non-athlete alike,” Dunham said. A behind-the-scenes featurette produced Viewing locations include AMC Theatres in specifically for – and shown only at this oneAnaheim, Burbank, Century City and night event – includes interviews with the Woodland Hills and Regal Cinemas in Long director and producers as well as marathon Beach, Rolling Hills Estates, Simi Valley and veterans reminiscing about their first West Covina. For a complete list of locations marathon experiences. The featurette highand to buy tickets go to marathonmovie.com. lights deleted scenes, dramatic race footage
January/February 2008
LAS&F — LOS ANGELES SPORTS & FITNESS
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THE FACES OF L.A.
By Carin Chapin
It’s about you, it’s about your friends, it’s about all active Angelenos who have stories behind why they train and compete. Know someone who should be featured in The Faces of L.A.? E-mail us at faces@LASandF.com and tell us who and why.
Hope Hall
Chris Quesada Not exposed to sports growing up, Chris Quesada didn’t discover running until his 20s, when he was inspired by his sister who was training for a marathon. “I saw how she set goals and really accomplished something,” said Quesada, now 39. “I thought, if she could do it then so could I.” Quesada attempted his first marathon in 1999, finishing L.A. in 3:38. But it wasn’t until about three years ago that the Los Angeles resident upped his training to a new level. “I became obsessed with qualifying for Boston,” Quesada said. He qualified for Boston at the 2005 California International Marathon with a time of 3:02:52, knocking more than 30 minutes off his best of seven previous marathon times. He went to Boston in 2006 hoping to break the elusive three-hour mark but fell short by four minutes. “I went out way too fast,” he said. Quesada went back to Boston in 2007 feeling more prepared and confident, but this time it was severe weather that wreaked havoc on his goal. “Still, even with the heavy rain I managed to knock two minutes off my 2006 time,” said Quesada, who will be back at Boston in 2008 to once and for all beat the clock. “The third time’s the charm, right?” he quipped.
Hope Hall of Sherman Oaks attempted her first triathlon while stationed in Hawaii during her Navy career. “It’s sort of the unspoken rule,” said Hall, 40. “If you live in Hawaii, it’s a given you’re expected to at least try a triathlon. But I was a terrible swimmer — I seriously thought I was going to die in the water!” Fifteen years later, Hall has completed 10 Ironman triathlons, plus dozens of other triathlons and marathons; and though she eventually became a strong swimmer, she says running is still her favorite of the three. “I definitely thrive on the competition, but I love the social part of it even more,” Hall said. “There’s something so bonding about training with someone. When you’re out for a long run, you learn a lot about that person — so much more than you would under normal circumstances.” Among her 10 Ironman events, Hall has competed at Kona five times (’95, ’96, ’98, ’05, and this past October, when she finished 28th in her age division). Having only been in SoCal for a year, she has already fallen in love with Wildflower and hopes to take in more of the local events next season. “And I’m thinking about the LA Marathon,” she said.
Nancy Deans Whether it’s competing in a race or pushing herself during a training run, Nancy Deans loves the competitive nature of running. “I’m addicted to the routine,” said Deans, 46, who entered her first 10K run when she was in college. “I’m one of those people who would rather go for a run than sleep in.” Deans attempted her first marathon at age 30 at the Boulder Backroads Marathon. “It was brutal!” said the Newbury Park resident. “There was a snowstorm and then everything turned to mud.” And though she completed three more marathons after that first mud bath, she says she prefers half marathons and triathlons. “Triathlons are a natural fit for me — growing up in Florida, I was always swimming and riding my bike.” Among her favorite races is the long course at the Santa Barbara Triathlon, where she placed second in her age group in 2006. She also placed age-group second at the 2007 Topanga Turkey Trot and fifth in her age at the Great Race of Agoura Hills Chesebro Half Marathon last spring. “Occasionally you see a woman who’s like 75 years old out there running,” Deans said. “I want that to be me. I’ll keep on running until I keel over dead.”
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January/February 2008
LAS&F — LOS ANGELES SPORTS & FITNESS
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TRAINING LOGIC
By Richard Diaz
SENSIBLE WORKOUT ADVICE
Building the perfect marathon performance Everyday, I serve clients in my facility who aspire to improve performance. It’s what I do. Ironically, when I sat down to write this article I found it unusually challenging. Not for lack of information, quite the contrary, there are just so many variables that can affect performance. So I really narrowed my thoughts to the issues most runners face – the three greatest hurdles to overall performance.
STRENGTH TO WEIGHT RATIO This is a hot topic right now, as some of the top researchers are coming to realize how important muscular development is, in any sport, at any distance or intensity. Consider that running at any pace or distance represents time under tension. If you are not at an optimal body weight, supported by adequate strength you will fatigue too early. As you fatigue your stride length and cadence begins to degrade. The more fatigue you experience, the body intuitively places more stress on the working joints to placate the failing muscles. As this fatigue becomes more critical, the central nervous system will eventually shut down the movement in an attempt to control further damage. The outcome ... you’re walking instead of running. Excess weight will also cause any work to come at a greater cost of energy and the likelihood is that most of the running you’ll do will be above your anaerobic threshold, which will put you exclusively into your sugar stores. If you recall from my previous articles, you know that you are very limited in how much of this energy you can actually store – generally less than two hours worth – not nearly enough to finish 26.2 miles. One of the most effective things you can do to reduce your marathon time is to drop body fat while preserving muscle. This is accomplished through careful meal planning. Making sure that you are getting the appropriate ratio of carbs, fats and proteins without consuming more calories than you need. It is also very important to time your meals in such a way that you effectively replace the energy stores that you deplete as a result of your training.
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SUFFICIENT MILEAGE You’ll find that great performances are generally associated with successfully banking injury-free mileage. This is a very complicated juggling act. You may have a variety of pressing responsibilities that take precedence over your recreational running, and you know that a long run requires recovery, which typically precludes you from putting in a long run before work. The only chance most of us get to relax and put in a nice long base run is on Saturday or Sunday. This leaves us with a pretty weak accumulation of mileage during the work week. The problem here is that in order to survive a good long effort on the weekend you need to build the muscular tenacity and tolerance to fatigue during the week. If you run too few miles during the work week your body will be taxed heavily on the weekend and you set yourself up for injury. This table shows how high the actual potential for injury becomes as mileage increases.
Incident of Injury Relative to Weekly Mileage Miles/week
No. of participants
Injury incidence (% per year)
10-19
191
29.3
20-29
183
36.1
30-39
93
40.8
40-49
25
52.0
>50
31
71.0
r e k c a Firecr end! k e e W e ed Rac d n a p x E
I am going to go on record and suggest that it’s not so much the total mileage that’s the culprit in these cases, as much as it is the approach to obtaining these high mileage weeks. In the lesser mileage rows, I would suggest that the pace and intensity is too high which is common with novice runners. Intuitively, as runners become more seasoned, they are able to survive higher mileage weeks and then you’ll see more incident of injury resulting from poor muscular maintenance pre- and post- workouts. To avoid this potentially high risk to injury, take care of your body. Stretch and roll using a foam roller. Plan your running schedule to include longer “quality” aerobic base runs during the middle of the week. If your time is limited, try doing pre- and post- work sessions, maybe an hour before work and an hour after work before dinner or
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Weekly Mileage Recommended Based on Finish Times at Varied Distances Distance
Advanced
Experienced
Average
Novice
10 miles
43 min - 1:04
1:04 - 1:25
1:25 - 1:46
1:46 - 2:08
1/2 Marathon
57 min - 1:25
1:25 - 1:53
1:53 - 2:22
2:22 - 2:50
Marathon
2 - 3 hours
3 - 4 hours
4 - 5 hours
5 - 6 hours
Suggested Average Weekly Training
8+ hours 6 - 8 hours 60+ mpw 40-60 mpw mpw = miles per week
4.5 - 6 hours 25-40 mpw
2.5 - 4.5 hours 15-25 mpw
whatever allotted time is appropriate for your level of fitness and experience. This table suggests, relative to your running pace at varying distances what kind of mileage you should be able to accomplish and vice versa.
ECONOMY OF MOVEMENT Economy is really a broad reaching consideration in the overall training scheme. Here is some logic that is difficult to refute: In order to run faster, you must train fast. Speed work provides a left handed compliment to running economy in that as you learn to settle into a faster pace, the metabolic cost of running at these faster paces goes down. The best way to teach the body to tolerate speed is through carefully planned intervals. Interval training sessions can and should vary relative to where you are in your global training scheme. In the early months of training, you want to use short duration, high intensity intervals to improve your motor skills. The intensity helps to train the fast twitch muscle fibers and improve the hearts pumping and storage capacity. Motor skill development is a function of training the central nervous system to recruit more muscle fibers and educating the firing sequence of the muscles responsible for the given task, in this case – running. You should be careful not to spend too much of your time training at these high intensities early on for two good reasons; one, the risk of injury is high until your muscles have a chance to gradually adapt to the stress, and two, too much high intensity training will play havoc on all the aerobic base development that you are doing. Another important consideration is your running form or gait. “The right or wrong way to run” has been a popular topic lately. For so many years we have just taken for granted the way in which we hit the ground as “just the way we run” and that there is no right or wrong way to do it. I can tell you with confidence that if you are a heavy heel striker and or an over-strider, these traits can lead to
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injury as your mileage begins to mount. That being said, a host of other faults in running can subject you to injury if gone unchecked. Aside from the potential for injury, poor running form will also slow you down and increase the overall cost of work. Again, placing you over your anaerobic threshold and striping you of your meager sugar stores. A good running coach should be able to identify some of these flaws and advise you on the proper course of action, but there is much to be said for having a video gait evaluation to screen the problems and set about making corrections that will lead to a more economical running style and ultimately shaving several minutes from your finish time. While on the subject of economy, if you are not already using a heart rate monitor during training and racing, what’s your hold up? There is no better way to evaluate your progress, control training intensity and pace, and keep track of energy expense. The best investment any endurance athlete can make is in a good running computer. The advancements in monitors today have gone beyond just monitoring heart rate, so now they are referred to as computers. Arrange for a VO2 max and anaerobic threshold assessment so that you can precisely program your computer with your unique metabolic profile. We’ve been doing this for our clients for more than 12 years now and I can tell you from experience that it does make a significant difference. So there you have it, what I consider three of the most pertinent issues that surround marathon performance. In the next issue, I will build on this topic with some other valuable points for you to put into play before your next race. << — Richard Diaz is the owner of DHP Elite Training, specializing in performance assessments and functional training. Learn more at diazhumanperformance.com, call 805484-1347 or visit his facility in Camarillo.
January/February 2008
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Experience History in the Making
11.16.08 pasadenamarathon.org marathon | half | bike | community walk-run Š 2007 Pasadena Forward. All rights reserved.
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TRAINING WRIGHT
BOSTON BOUND In 2006, we followed the training of Chris Wright who turned to technology, expert coaching and a completely different training method to attempt to qualify for the Boston Marathon. We’re happy to say he achieved his goal and is now preparing for the April marathon. We’ll follow his progress through this prestigious event.
Photo by Victah Sailer/photorun.net
By Chris Wright I think I’ll go to Boston I think I’ll start a new life I think I’ll start it over Where no one knows my name -From the song “Boston” by Augustana For a long time, the idea of going to Boston to run the marathon was just that – an idea. But now, it’s real. And, as often happens, the idea may have been easier to define and manage than the reality. Why Boston? Well, it’s the world’s oldest annual marathon, and possibly the most prestigious. Of the major marathons in the U.S., it’s the only one to impose challenging qualifying standards. Unlike New York or Chicago or Los Angeles, not just anyone can run Boston. And, while you don’t have to be an elite runner to qualify, you do have to be a runner. On the sliding scale of qualifying times that ease as one ages, I missed qualifying by four minutes when I ran a 3:19 at the St. Louis Marathon at age 39, but made it with six minutes to spare when I ran a personal best 3:14 in Chicago two years later. That qualifying mark was a significant motivation, reason enough to get the job done, even if a PR hadn’t been involved. But now that job is done. I’m in. I have a card from the Boston Athletic Association that says so. So now what? You’ve probably seen the running shoe commercial, describing an annual routine of 11 months of hard work and a victory lap in Boston. Is that the way to go, run for enjoyment, run in celebration, run as reward for the hard work that got you there? Seems odd to
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me, somehow: why kill yourself to beat a qualifying mark, and then cruise through the event for which that mark was established? So, thanks but no thanks. No, I want to run it. I want to race it. Ah, you say. But what about the hills? What about the weather? What about the crowd? Everyone’s pretty quick there, you know. Well, those hills? What about them? I respect any marathon course, but Heartbreak Hill, between miles 20 and 21, has to be the most overblown incline in running. The idea of an elevation gain of 80 feet over half a mile just doesn’t trouble me much … I climb a lot more than that up the half mile to my home on virtually every run I do. As for the weather, well, gotta love the weather: it’s the only thing the rich can’t buy. Well, that, and perpetual youth, and love, but you get the idea. The point is, there are only so many variables you can control, and the weather just ain’t one of them. Training to run a PR at any event is taking one gawdamighty huge leap of faith. When I raced in Chicago, the air was nearperfect, in the upper 30s (albeit a little wetter and windier than I would have liked). When a good friend raced it in the hope of qualifying for Boston, it was around 60 degrees warmer than that, and the fiasco into which the usually impeccably organized Chicago Marathon descended last year is still being deconstructed. The lesson? Be it a howling Nor’easter or oppressive heat and humidity, the weather is no reason not to race Boston hard. As the old adage goes, if the weather’s good, you race for time. If it’s bad, you race for position.
January/February 2008
And as for the crowd, well, that’s the good part of being Joe Age-Grouper rather than a Kenyan gazelle. On my best days, I get into the top five percent of race fields, and I’m usually a lot further back than that. I’m accustomed to busy water stations and having to share the pavement with many other amateur but enthusiastic feet. So, I’m going to give this legendary course a full go. But, I have no delusions; I’m sure the course will return the favor. Which is why I turned again to the mentor who guided me through my Chicago preparation to get myself into the best shape I possibly can for Boston. Well, I should define that. I have three kids. I have a wife. And, I have an exceedingly demanding job. And that’s one of the reasons why I go to Phil Cutti for coaching. One of his first observations when we met was the necessity for me to realize, given the other aspects of my life that I simply cannot expect to run to my full potential. Hundred mile weeks, endless ice-baths and daily massages? Er, no – ain’t gonna happen. But that’s OK – Phil’s genius is finding the sweet spot where one can get pretty bloody close to one’s theoretical best, certainly within a few percent, while not causing divorce, the need for family therapy or financial ruin. How? Well, very roughly, here’s how he goes about it. If you read the series of articles in this magazine in 2006 documenting my preparation for the qualifying effort in Chicago, you may remember that the first step was a thorough physiological evaluation to determine not only VO2 max but also, and more importantly, the VT1 and VT2 thresholds.
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This enabled Cutti to plan a program designed very specifically to make my body more efficient at the race pace I needed. He actually reduced the training mileage I would normally have done, but raised the speed at which it was done. It worked – in retrospect, the Chicago race was one of my more comfortable marathons, and with the benefit of hindsight, I could have gone harder. For the first nine months of 2007, I focused on triathlons, not only to stay in decent shape but also to give the body a break from the repetitive stress of intense running that had left me with a few niggling injuries after Chicago. But, starting in September, we began laying the groundwork for an assault on Boston this April. The relatively manageable running mileage and core strength development remain much as before, but a novelty in the program is the presence of at least one day of cycling and another of swimming each week – active recovery workouts instead of days off. Have a look at the 24 week synopsis; very different, for me, but
Training Plan for the Boston Marathon
Coach Phil Cutti can be reached at Catalyst Training Systems at phil@catalysttrainingsystems.com
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so far those one to two hour spins on the bike the day after the weekly long run are working well, flushing toxins from the muscles, promoting recovery and simultaneously contributing to the development of the aerobic system. So far, so good. Despite the modest distances and lack of speed work that characterize this base mileage period of the plan, my first shakeout at the inaugural Rose Bowl Half Marathon in early December yielded a 1:37:30, just two minutes off my PR, over an extremely tough course. In the next issue, I’ll get into more detail on the much tougher phases of preparation still to come. So, come along on my journey from Hopkinton through life to Copley Square. It’ll be fun. To watch me suffer, I mean. <<
Your other neighborhood store locations:
WEST HILLS
Store Hours:
Fallbrook Center 6745 Fallbrook Ave. West Hills, CA 91307 818.274.0383
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805.375.1415
Torrance
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310.326.8530
949.515.9540
roadrunnersports.com/retail
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GT-2130™
A SNAIL’S PACE
Tips for better treadmill running
Fountain Valley s Brea s Laguna Hills s Pasadena s FLEET FEET Laguna Niguel s FRONTRUNNERS Los Angeles s FUTURE TRACK Agoura Hills INSIDE TRACK Ventura s OUTFOOTERS Santa Barbara s
Photo by Heinz Linke
PHIDIPPIDES Encino s
By Danny Dreyer, ChiRunning
ROAD RUNNER SPORTS Costa Mesa s Laguna Hills s Torrance s Thousand Oaks s West Hills s RUN WITH US Pasadena s RUNNER’S HIGH Long Beach s Belmont Shores s RUNNER’S LANE Santa Clarita s RUNNING CENTER Redlands s THE RUNNING LAB Orange s SANTA BARBARA RUNNING COMPANY Santa Barbara s SNEAKER WAREHOUSE Encino s STARTING LINE Marina Del Rey s TOP SPEED RUNNING La Verne s TOP TO TOP Santa Monica s Marina Del Rey s VILLAGE RUNNER Redondo Beach s Manhattan Beach s CHICK’S SPORTING GOODS Visit ChicksSportingGoods.com to find a store near you SPORT CHALET #ALL #(!,%4 FOR A STORE NEAR YOU
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I
t’s the New Year, the winter solstice has passed, and though the days are getting just a bit longer now, it can still be a challenge to get out in daylight to run or walk. If for these or any other reasons you need to make friends with your treadmill until the days get longer and warmer, this article is for you. I’ll share how to apply some specific ChiRunning and ChiWalking focuses to the treadmill, and how best to compensate for the machine’s limitations while still working on your running technique. Running on the treadmill is a prime opportunity to practice injury-free running. I often hear from runners and walkers who feel discouraged when they switch from the treadmill to stable ground, complaining that they get winded quickly and can’t go as far or as fast as they perceived on the treadmill. This is perfectly normal, because treadmill running is not at all the same thing as running on solid ground. First of all, the moving belt does much of the work for you, and because you are stationary, there is no resistance from the air that you have to move through when you're outdoors. Second, because you are basically running on top of a moving object, the moving belt requires that your feet adapt differently as they make contact with each step, requiring more stability in the muscles and tendons of your ankles. The moving belt can also send more impact, rather than less, up the line to your knees and hips.
Here are some training tips that will help your treadmill running. Posture - Walkers and runners can focus on good posture wherever they are, including (and especially) on a treadmill. Before you even push the start button, establish your posture from the feet up – feet hip width and parallel, spine lengthened, pelvis level and statue tilted. In order to maintain good biomechanical efficiency, keep returning your focus to your posture throughout your session. If there is a mirror nearby, use it to confirm your body alignment, while sensing how it feels. Lean - Because all movement on the treadmill is stationary, there is no engaging gravity for propulsion. The console on the front of the machine gets in the way of a good lean and arm swing, and unless you’re a risk taker, you probably want to stay away from the back of the belt. Use the machine’s incline feature to simulate the lean.
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Keep your ankles relaxed and make sure you can still get your heels comfortably down on your landing.
Heel lift, stride and cadence – Keeping your stride quick and short, and lifting your feet will help minimize the impact transferred to your legs by the moving belt. You may find it necessary to exaggerate the heel lift a bit more on the treadmill because there is no forward momentum to help your feet travel in a circular path. Be aware of not letting your foot swing forward into the oncoming belt. Instead, your feet should be moving in a rearward direction as you make contact with the treadmill. To insure that you're not heel striking and sending shock to your knees, you should always be landing with a mid-foot strike. Keeping your attention on these focuses will help you maintain a relaxed state of balance on the machine. Here is how to get the most out of these focuses during your treadmill session. • Begin by setting the speed at a slow enough pace that you can comfortably jog while instating the ChiRunning and ChiWalking focuses: posture, lean, picking up your feet and cadence. • Set the incline up so that you feel the tilt but not so high that you can’t get your heel flat on landing. One to two degrees should do it. This will also help compensate for the lack of wind resistance. Remember to hinge from your ankles, don’t bend at the waist. Walkers, make sure you can keep your heel down until your rear leg is straight. If you can’t, you should lower the incline until you can. • Most treadmills have a timer on the display panel that shows you the time you've been running. Use the seconds counter for setting up your cadence. Every three steps another second should elapse. If you can do that, then your cadence is exactly 90 strides per minute with each leg. Having a cadence of 85-90 will help to reduce the impact of the treadmill on your knees because it will insure that your stride is kept short. For walkers, use your variable cadence as you would on
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the ground but focus on keeping your stride short. • To keep the impact low, exaggerate your heel lift, picking up your feet a little bit higher than you would in the same gear outdoors.
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• Avoid doing all your runs and walks on the machine if at all possible; that will ease the adjustment to outdoors when the time comes. • Another way to reduce the impact caused by the treadmill is to practice pelvic rotations with each stride. Every time your leg swings out behind you, let your hip be pulled back with it. This will cause your pelvis to rotate along your vertical axis and absorb much of the shock of your foot hitting the treadmill. Finally, some thoughts on speed: Runners should avoid doing prolonged speed work (intervals, tempo runs, etc.) on the treadmill. The moving belt can introduce more impact at the landing and that impact is magnified by speed. Also, the speed indicator on the machine is only as good as the last time it was calibrated, so it is an approximation at best. Keep your pace slow, your stride rate quick and your step short. If you want a bigger workout, you can slowly increase the amount of incline and use your arms more to simulate running up a hill. Shorten your stride if needed to get your heel down on the landing. Always think of treadmill running as maintenance running, not strength building. It's just not the place to be running faster than a comfortable aerobic pace. So, whether you're simply maintaining your aerobic base or doing marathon training, always keep it easy on the treadmill. Use these tips and tricks to get the most out of your treadmill session, and spring will be here before you know it. <<
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— Danny Dreyer is the creator of ChiRunning. For beginners and competitors and practiced by thousands of runners, ChiRunning combines modern physics with the ancient wisdom of T'ai Chi to create a running form that is easily learned and makes running more effortless and enjoyable. To learn more, visit chirunning.com
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L.A.’s CHOICE Here are the results — the top in sports & fitness in Los Angeles for 2007 as voted on by the readers of LAS&F Magazine. From events to retail shops to training groups, the following are your selections for L.A.’s Choice.
POST-RACE PARTY 1. THE GREAT RACE OF AGOURA HILLS — One of only two events to win L.A.’s Choice top honors for a record six years in a row. 2. Super Bowl 10K — The beer garden is popular among voters. 3. Nike Run Hit Remix — A big post-race concert in the Coliseum wins votes.
MARATHON 1. L.A. MARATHON —
A hometown favorite and record sixth straight year at
#1 on the L.A.’s Choice list.
WORKOUT SONG
2. Santa Clarita Marathon — Moves up one spot and makes the top three for the third year in a row.
1. GONNA FLY NOW (THEME FROM ROCKY) — 30+ years old
3. OC Marathon — The best winter marathon in SoCal.
and still a favorite.
2. We Are the Champions — Another longtime anthem.
TRIATHLON CLUB
3. Eye of the Tiger — From the movie Rocky III.
1. L.A. TRI CLUB —
A permanent fixture at the top
of L.A.’s Choice list.
2. Pasadena Tri Club — A strong showing for the SGV. 3. Transcend Racing — A popular women-only club.
HALF MARATHON 1. SANTA CLARITA — A new numero uno in this category. Smalltown charm wins over voters. 2. Chesebro — The word is out. The breathtaking course and the numerous race amenities earns votes to keep this event on the charts.
3. Disneyland — Magical moments at this huge event.
RUNNING STORE 1. PHIDIPPIDES — The legend of the Valley climbs back to the top spot. They know running. 2. A Snail’s Pace — Only SoCal store in the Top 50 in U.S. also. 3. A Runner’s Circle — A newcomer to the list.
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RUNNING CLUB 1. L.A. LEGGERS —
This popular marathon training club is always a winner.
2. Team in Training — Go team. 3. Moms in Motion — A newbie to the top three, keeps moms active and busy voting.
CYCLING EVENT 1. ROSARITO-ENSENADA —
EVENT EXPO
Repeating as champion once again, this ride down the Baja coastline is a favorite.
1. L.A. MARATHON —
The largest marathon expo attracts with endless booths and a large audience.
2. L.A. Bike Tour — The best way to see the city and without traffic.
3. MS Bike Tour — A great route
2. The Great Race of Agoura Hills — The area’s largest outdoor day-of-race expo draws many booths.
earns votes for this Camarillo to Santa Barbara ride.
3. Orange County Marathon — Choice shopping and interesting booths in the O.C.
TRIATHLON 1. LOS ANGELES —
JUICE BAR
Two years in a row as the
1. JAMBA JUICE — Many area loca-
best multisport race around.
tions and a large variety.
2. Malibu — Always popular and always sells out. You never know who you’ll run into there.
2. Robeks — Great smoothies, juices and healthy eats.
3. Breath of Life — Ventura race that feeds you well
3. Juice It Up! — Small chain popping
after a hard morning’s workout.
up throughout the area.
HEALTHY FOOD STORE
RUNNING EVENT 5K-15K
1. WHOLE FOODS —
These stores celebrate food. The experience makes you forget the big bill you just rung up.
1. SANTA MONICA 5000 —
2. Trader Joe’s — Voters love the variety,
earns this October event honors.
convenience and reasonable prices.
2. The Great Race of Agoura Hills — A longtime favorite known for its
A near the beach venue and fast field
3. Lassen’s Natural Foods — Small chain is
feel-good atmosphere.
popular in the north metro.
3. LA Cancer Challenge — A Halloween-themed party and road race puts this event in the top three.
HEALTHY RESTAURANT 1. CALIFORNIA CHICKEN CAFE —
Have you ever been
here during the lunch rush? Enough said.
2. Souplantation — The huge salad and soup bars make this favorite an obvious choice.
3. Subway — One on every block makes it easy to get a fresh fit meal.
— LAS&F would like to thank everyone who voted and congratulate the winners of L.A.’s Choice.
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THE BEST RUNNING STORES IN AMERICA, WESTERN REGION For guidelines on the 2007 selection process, go to www.runningnetwork.com
Salt Lake Running Co.
A Snail’s Pace
3142 S. Highland Drive / Salt Lake City UT 801-484-9144 / www.saltlakerunningco.com f all training opportunities provided by our 50 Best retailers, the so-called Teaser Runs conducted by Salt Lake Running are as intriguing as any. A shrewd blend of runner support and runner challenge, these Teasers come in 16-, 18- and 20mile distances, generally in advance of full marathons. While assisted by aid stations dispensing water, sports drink and energy gel (plus encouragement, of course) the runners are required to get themselves back to the starting point—no pickups for the weary. The Salt Lake Running information center shows some outside-the-box thinking, with listings of dog-friendly running locales, the most scenic trail runs, plus places to run indoors on tracks, not treadmills. The shoe-fitting system here is based on biomechanical analysis, which all employees are trained in. The customer sees highquality video slowed down to frame-by-frame, along with understandable diagnostic information that leads to proper selection. For triathletes just getting started (or re-started) the store rents wetsuits, tri bikes and bike travel cases.
1040 E. Imperial Highway / Brea, CA 714-529-6313 / www.runasnailspace.com he folksy, unthreatening name of this four-store establishment was born the rainy morning when Dave Reynolds had to slow his run down to navigate through a migration of snails crossing a wet asphalt road. Aided by a charming cartoon logo, the concept was quickly embraced by the Orange County runners who had long patronized a predecessor store called Loeschhorn’s. The stores’ penchant for conducting customer surveys extends all the way to an online form allowing customers to rate and appraise their instore experience according to décor, stock, display work plus many important attributes of the employee they worked with. On the clothing side, each of the four ASP stores also features an Apparel Concept Shop with merchandise from leading names in fitness apparel. The training programs are serious and social at the same time, generally using the group-support concept to improve fitness levels and prepare runners to run serious distances like the half-marathon.
O
T
RUNNING INTELLIGENCE News, Analysis & Research of Interest to Running Specialty Store Owners
If you would like a full list of the Top 50 Running Stores in America, please check www.runningnetwork.com. For a complete copy of the printed insert, please email your name and address to top50runningstores@gmail.com. The regional pieces were designed and edited by Formula 4 Media, Inc. and Running Network LLC. Copyright 2007, all rights reserved.
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CHESEBRO HALF MARATHON Half Marathon is limited to 1,200 and always sells out. Sign up today!
OLD AGOURA 10K DEENA KASTOR 5K 10K & 5K are limited to 1,500 in each race Reserve your spot before it’s too late!
BEST POST RACE PARTY! Voted #1 Six Years in a Row!
DETAILS & REGISTRATION AT GREATRACEOFAGOURAHILLS.COM
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THE CROSSFIT CRAZE By Heidi Creed
WHAT IS CROSSFIT? Santa Cruz native and former gymnast Greg Glassman created the CrossFit concept more than a couple of decades ago. He used what he experienced from gymnastics and what he observed from bodybuilding to create a well-rounded and functional workout that anyone could benefit from.
Photo by Peter Weber/fotojack.com
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CrossFit Los Angeles Photo by Janine Roach
CrossFit is based on three main principles: functionality, intensity and variety. The program boasts that due to its scalability, a granny and a cage fighter could essentially use the same program and achieve their own exceptional, albeit relative, results. CrossFit has since become the go-to strength and conditioning program for many police academies, military special operations units and hundreds of other elite and professional athletes worldwide. But thanks to its flexibility, CrossFit has successfully worked its way into the just-off mainstream market by shear word-of-mouth exposure, as the founder does no special promotions or ad campaigns. “I found out about it from a friend about two years ago. So when I started doing CrossFit on my own at the gym people would always ask me what I was doing. But now if I’m at another gym I hear ‘that looks like a CrossFit workout,’” says Jay Soto, 30, owner of CrossFit Thousand Oaks. Andy Petranek of Petranek Fitness in Santa Monica also speaks to the increase in popularity, “I found out about it on the Internet about three years ago before anyone CrossFit Los Angeles knew about it… Only Photo by Janine Roach about 20 people were posting their workout accomplishments, and now it’s in the hundreds.” While there are upwards of 300 CrossFit affiliates worldwide and more than a dozen in the L.A. area, where you can go to participate in small group classes or receive private training, CrossFit also has a strong online commu-
January/February 2008
nity where any self-motivated individual can get the workout of the day (WOD), which is posted for free every day. It is a virtual gym full of crazed CrossFit-ites competing with their own personal bests, or against someone they’ll never meet. A visit to the web site at crossfit.com is a must, as seeing is believing what this sensation is all about.
THE WORKOUT “It makes elite fitness accessible. It allows you to do anything in life better and faster,” says Petranek enthusiastically. Since the movements are never done in isolation, you are training for real life and sport situations, moving all of your joints in very intense, often in explosive or anaerobic ways, with little rest. “This is not for people who like to avoid feeling what they’re doing,” he adds. Most workouts are either based on quantity (doing as many as you can in a given time) or for time (repetitions are set, you see how long it takes you to complete them), always working at the highest intensity your body can safely maintain. Take one of the staple workouts called Cindy. All you have to do is 5 pull-ups, 10 push-ups and 15 squats as many times through as you can in 20 minutes. Looks easy enough on paper right? You better believe they add up quickly making the demand Continued on page 30
<<
“Transform your body exercising just minutes a day.” “Gain lean muscle mass and become stronger and more fit than ever before.” While these may be the claims of many paid late-night TV programs, this description of benefits derived from the CrossFit regimen is no informercial. This is an intense, gutsy and gritty workout program that is the real deal with a large underground, almost cultlike following.
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<<
tough, requiring a seriously focused and committed effort to complete. A quantity workout might look something like Angie. With a stopwatch running you complete 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats. Now remember, these are scalable and modifiable to individual abilities and to a level that is challenging yet realistic. Not many people can expect to bust out 100 pull-ups, especially in the beginning, but talk to anyone devoted to the program and they will tell you with great confidence that you will get there if you stick with it. “When I first started I could do just a few pull-ups, and after just a month of doing these workouts I can do several without a problem. The difference is amazing,” says triathlete Britt Petty, 35, of Los Angeles. Here lies the real beauty where traditional programs waver: progress is perfectly quantifiable. Because all workouts are comprehensive, complementary and pre-determined, “you may do one workout in January, then not do it again until February but you’re sure to see progress in time or quantity - or both,” says Soto. Conventional wisdom says you can’t achieve aerobic and strength conditioning in one workout, and much less at just 20 or 30 minutes a day. While you may log a workout time of just 12 minutes (not including warm-up or cool down), you more than likely will not be begging for more, but in the short time you have taxed your system in a way that elevates your stamiCrossFit Los Angeles na. Photo by Janine Roach “I am just so much stronger. It’s made me realize fitness is not all about cardio,” adds Petty. Thus no longer are twohour sessions at the gym badge-worthy when following this program. In fact in CrossFit terms, you get the badge if you’re in and out in say 15 minutes, but still walking of course. For this is the sign of true fitness and efficiency.
SOUNDS GOOD, BUT… Cardio junkies, bulk-a-phobes, and quality assurance folks may raise their brows at some of these premises. Such traditionalists may balk at racing against the clock. The natural question is how much quality is compromised when you’re going for speed. The response to this is simply responsible training where proper form is brutally enforced. “We absolutely emphasize form first. Before you can increase weight you have to master the technique. Always take quality before intensity,” says Steve Melero of The Performance Zone in Westlake Village. Cardio enthusiasts also may obsess over the lack of extensive aerobic sessions. “Studies have shown that time and moderate pace are not critical to weight loss. Working at a high intensity for a short amount of time taxes your system in a way that lasts for hours, keeping your metabolism elevated while it’s working to recover,” explains Petranek. To avoid bulking up, simply decrease the weight and increase the reps.
THE SECRET HANDSHAKE While Glassman certainly believed in what he was developing, he likely didn’t expect it to evolve the way it has. CrossFit is almost like a secret club, complete with its own language to describe workouts, online community for posting workout accomplishments, and even its own “mascots” Pukey and Uncle Rhabdo, to describe the extreme fatigue, if you will, one might feel after completing some of these ultra-intense, particularly short sessions. And in case you were wondering, the workouts are often named after girls because they reminded Glassman of hurricanes, or after fallen soldiers who loved a routine or had one dedicated in their name. The CrossFit craze has trickled down to the wee ones too, further demonstrating its ability span to generations and abilities. The CrossFit Kids program follows the same principles of incorporating coordination, flexibility, strength, agility, and balance, even following the quantity or for-time format. But naturally it’s adapted in a way that is always fun and age appropriate. Finally, an exercise program that Grandma, Mom, Dad, and Suzie can all do together. <<
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January/February 2008
CROSSFIT ON THE WEB CrossFit web site crossfit.com Anaheim Hills Canyon CrossFit www.canyoncrossfit.com Buena Park CrossFit Buena Park maxfitusa.com Fullerton CrossFit Road Warriors www.crossfitroadwarriors.com Huntington Beach CrossFit HB crossfithb.com CrossFit Marina crossfitmarina.com Inland Empire CrossFit Inland Empire crossfitie.typepad.com Long Beach CrossFit Long Beach crossfitlongbeach.com Los Angeles West Coast CrossFit westcoastcrossfit.com San Gabriel Valley Elite Fitness Bootcamp elitefitnessbootcamp.net Santa Monica CrossFit Los Angeles petranekfitness.com Thousand Oaks CrossFit Thousand Oaks crossfitthousandoaks.com Valencia CrossFit Valencia crossfitvalencia.com Van Nuys Valley CrossFit valleycrossfit.com Westlake Village CrossFit Performance Zone completefitness.com
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REGISTER TODAY!
seafairmarathon.com MARATHON HALF MARATHON RUN/WALK MARATHON TEAM RELAY
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Choosing the
It’s a new year. Did you resolve to rev up your fitness? Time for a new you? If you are looking to join a gym or to hire a personal trainer, here are some helpful guidelines to get you started.
perfect gym C
hoosing the right gym can be a stressful and time-consuming process, and it is often tempting to choose the gym with the cheapest membership, but don't be fooled by the low price tag. Gold's Gym has provided seven tips to make choosing a gym a fun and exciting experience.
Reputation - Consider how long the gym has been successful, and ask around. What kinds of experiences have other people had? Ask your co-workers and friends why they like their gym; gym members can often give you a very different and valuable perspective on a club.
Location - If your gym is more than a 10-minute walk or drive from your home, then chances are, you won't go – no matter how nice it is. Make location a number one priority when searching for a gym.
Hours - When searching for your ideal gym, have a general idea of when you would like to work out. Some people are more motivated to stick with their fitness routine when they go before dawn, while others prefer working out at midnight. Whatever your preference, consider the gym's hours on weekdays and on weekends.
Atmosphere - You need to know what kind of environment you'll be putting yourself into. Is it high-energy? Is it loud? Is it mellow? Sometimes, a good atmosphere is the difference between getting in shape and staying home.
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Equipment - Take a walk through the gym to check out what the facility offers. Are there enough treadmills for a busy
January/February 2008
evening? You will not want to wait in line just to use your favorite cardio machine. Also, take note of how up-to-date and clean the training equipment is.
Group exercise classes - If you enjoy taking fitness classes, review the class schedule to ensure the gym offers the classes you want, at the times you want. If you have the option, try to sit in on a class before you join. Trial membership - Most gyms offer a trial membership (usually from one-day passes up to two weeks) so you can experience the gym's services and amenities before signing on the dotted line. Make sure to visit the gym during the time you'd typically workout to see how busy it is. <<
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Five tips for selecting a personal trainer Finding the right personal trainer can make the difference between a great workout and a ho-hum one or even no workout at all. In addition, working with a qualified personal fitness expert keeps you motivated, on track and your workouts safe, enjoyable and effective. Finding that person requires basically the same approach as hiring, say, an accountant or a dentist – a high degree of applicable knowledge and demonstrated expertise. A recent IDEA survey showed that personal trainers provide a wide variety of services, including nutritional guidance, fitness assessment, lifestyle management advice, weight control programs and more. Here is some advice to pick a personal trainer:
Make some personal decisions - Are you looking for a onetime consultation or a longer-term commitment? Personal trainers can perform a fitness assessment or design a custom-tailored workout regimen. Where do you want to work out? Personal trainers can come to your home or meet you at a facility. What's your budget? The majority of personal trainers charge between $25 and $50 per hour. If this sounds high, remember you are investing in your most important possession – your health.
Where to look - Personal trainers can be found through a variety of sources. If you are a member of a fitness facility, ask if there's a personal trainer on staff. Friends, health professionals or your doctor can be great for referrals. IDEA recommends interviewing at least three candidates before making a decision. Make sure your personal trainer has liability insurance in case you are injured during a workout. What to ask - Check the personal trainers' exercise and educa-
LAS&F — LOS ANGELES SPORTS & FITNESS
tional background. Ask about certifications with nationally recognized fitness organizations. A four-year degree in a fitness-related field and/or certifications – preferably both – indicates the personal trainer knows at least the basics of conducting a quality session. As an additional determinant, ask for references from existing clients.
When to train - Most people with full-time jobs want to work out either in the morning, at lunchtime or in the evening. Whatever time you choose, do not feel locked in. You have the prerogative to change times, just ask what hours your personal trainer has available. Set reasonable, attainable goals - No reputable personal trainer should promise you will lose 30 pounds in 30 days. It's vital for both your health and motivation to set realistic, achievable goals. This prevents disillusionment and disappointment while raising the chances of success. Keep in mind that most personal trainers are in the profession because they care about their clients and want to see them succeed. Your personal trainer should ask questions about your lifestyle, including eating habits, whether you smoke or drink and other activities that could affect your health. Make sure there are steps taken to tailor your program to your needs. Bring up questions or concerns anytime. You will experience noticeable results, if you stay focused on your goals and remain comfortable with and trusting of your personal trainer. For more insight and tips on personal training, go to ideafit.com/consumer_articles.asp. << IDEA Health & Fitness Association is a membership organization of health, wellness and fitness professionals with more than 22,000 members in more than 80 countries.
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By Brian McCormick, CSCS, PES
RAISING ACTIVE KIDS
Three strikes and you’re
out-standing
Photo by Rob Friedman
Celebrate effort and learning, avoid criticizing mistakes I went to a UCLA football game this past season. One couple in our group brought their young boy, probably two or three years old. As we tailgated postgame, the boy ran all over the place. He tried to play with some other young kids who chased after a football or he played with his dad, running after his own ball and hiking it to his mom. One time, he ran toward our group and started to pick up speed. All of a sudden, he face planted. He got to his knees, giggled and said, “I fell.” Then he got up and started running again. He did not slow down. He was not embarrassed by his mistake. He did not think twice about running again. He laughed at his mistake and continued moving. Author Timothy Gallwey contends that this is the natural learning process. Falling is a part of the learning process and it is not good or bad. The natural learning process removes the evaluative aspect of learning. In The Inner Game of Tennis, Gallwey argues the natural way of learning is best for mastering sports skills.
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Instead, if our tailgate party had been a typical sports practice, a coach would have stopped the child after he fell and described the proper running technique. He needed to use his arms more as he had no arm drive and his front side mechanics were poor. After hearing all these instructions, the child’s mind would concentrate on the instructions, rather than the action. Rather than allowing the body to work without interference from the mind, the child would try to control his actions and do as the coach said to prevent another fall, ultimately inhibiting his performance. These instructions tell the child that he made a mistake. At our tailgate party, he had no idea he made a mistake. One minute he was running; then he wasn’t. Then he was running again. He did not judge himself or worry about falling. The fall did not cause embarrassment because it happened in front of twenty people. In his mind, there was no evaluation, no mistake. As Gallwey explains, “The first skill to learn is the art of letting go the human inclination to judge ourselves and
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our performance as either good or bad.” As the child illustrated, we once possessed this skill. The kid did not judge his running to be bad because he fell. Instead, he laughed and started running again. In The Art of Possibility, Benjamin Zander writes about one of his orchestra rehearsals. Someone made a mistake and he stopped and said, “How fascinating!” There was no judgment or negative reaction. How many people use this type of reaction when they make a mistake? When we slice a drive off the tee, do we curse the shot that may lead to a bogey or acknowledge the possibility to make a great shot to save par? In competitive youth athletics, coaches concentrate on mistakes. Coaches view their job as fixing mistakes so each player and the team improve (well, some just view their job as winning). In the process, we lose the natural learning process. We learn that mistakes are bad and we judge ourselves harshly when we make a mistake. Rather than giggling and returning to
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the action or saying, “how fascinating!” before moving on, our shoulders slump, our eyes fall and our minds concentrate on the mistake. Rather than stay in the moment, our minds stay focused on the mistake, which hinders our next opportunity. If we step to the ball for our second shot after a big time slice off the tee and concentrate on the result of our first shot rather than staying in the moment for the second shot, we are more likely to hit a poor second shot. Rather than see the possibility to make a great second shot, we allow one error to imprint itself in our mind and negatively affect our performance. Adults need to un-learn their judgment-based behavior to unlock their best performances and enjoy their activities. However, kids possess this natural learning skill. With kids, we must nurture this skill, rather than forcing adult judgments on young kids. Kids take their cues from adults, and experts suggest as much as 90 percent of communication is non-verbal. When your boy strikes out and looks to the stands and your head slumps, he senses your disappointment, even if you quickly perk up and congratulate him on his effort. He learns that swinging and missing leads to disappointment. Maybe this lesson teaches him not to swing the bat, especially if he coaxes a walk the next at-bat and sees you cheering him on his way to first. Rather than concentrating on learning to swing the bat, his focus changes to getting on base, which likely pleases his coach. However, when is he supposed to learn to hit live pitching? If he never really takes a chance, how is he supposed to learn? Because he judges a swing and a miss negatively, he avoids the result by not trying. Rather than giggling at a swinging strike and swinging again, he falls and does not get up. During the learning process of a skill, players must embrace and learn from mistakes (“How fascinating!”), rather than worry or criticize mistakes. Celebrate a swinging strike for the effort, rather than criticize the child for missing the ball. When a child swings and misses, he views it as part of the process. However, after being socialized into competitive athletics, he learns it is a mistake and something to avoid. He learns to concentrate on the ball. However, the irony of concentration is that if you actively try to concentrate, you are not concentrating. When a player is concentrating, his mind is one with his body; many people describe this as being “unconscious” or “in the flow.” You cannot force these feelings. You cannot be actively unconscious. If coaches and parents of young children concentrate on positive and instructive comments, players see mistakes as a learning opportunity. If we believe youth sports are about learning and development, structuring comments as instructions, not criticism or insults should make sense because mistakes provide the best learning experiences. Unfortunately, our actions and our words do not always align, as we say youth sports are about learning until we are in the middle of a tight contest, and then the parent’s and coach’s actions show that winning is more important than learning. To have the most impact, our actions and philosophy must align in tight games, as well as practices, so we teach and train players about the sport and competitiveness, while allowing young players to maintain the childlike attitude toward mistakes with a giggle, an acknowledgement (“I fell”) and a return to the activity with blissful ignorance. << —Brian McCormick is a certified strength coach, published author and former professional basketball coach. He lives in San Diego where he trains basketball players and coaches high school volleyball and basketball. Visit his web site at thecrossovermovement.com
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NUTRITION EDGE
By Del Millers, Ph.D.
What to eat to boost your fertility Happy New Year and welcome to 2008! It seems like yesterday that I was writing my last New Year’s article inviting you to make 2007 the year that you challenge yourself and take whatever you’re doing to the next level. In other words, to be the best you’ve ever been. So, how did you do? I hope that before you immerse yourself into the business of your life that you would at least take some time to think about where you were and take stock of where you are and what your priorities are for this year. For those of you, like me, who are finally, ready to take that ultimate leap into adulthood, you too may be pondering the conception question. I know that at least a few of you are because those are the kinds of emails I’ve been getting lately. Over the past two months I’ve even met several ladies who’ve been trying desperately to conceive, only to later find out that their spouse’s low sperm count was a major culprit in their inability to get pregnant. So gentlemen, pay attention, this article is more about you than it is about what your ladies need to do. So whether you’re ready to try and put a little “bun in the oven,” as they would say around my old neighborhood, or you’re just thinking about it, I hope you will at least take pause to think about how what you eat affects your or your spouse’s odds of getting pregnant. OK gentlemen, I know that you’re not as patient as the ladies are when it comes to reading about these matters so I’m going to start with you. Did you know that a lot of men suffer from fertility issues, not because of an underlying disorder or illness, but because of certain lifestyle factors such as diet, weight, and exercise? These factors can sometimes be big contributors to infertility. If you are struggling with male infertility, take a close look at your lifestyle to see if your lifestyle may be contributing to your infertility. Forty percent of all fertility clinic visits are due to male infertility. And while a small percentage of these men suffer from particular disorders which causes their infertility, the vast majority of men actually have no apparent reason for their infertility other than poor lifestyle habits. Yes, I know, most of you men reading this article are at least avid weekend athletes, however, what you eat, how much you drink and what you weigh could also be major contributing factors.
NUTRITION AND INFERTILITY Gentlemen, nutrition has a direct impact on the potency of your sperm. Research shows that poor eating habits and regular consumption of alcohol can lower the quality and quantity of sperm, making conception more difficult. If you are not eating a properly balanced diet, your body is not getting the nutrients that it needs to engage in sperm production. In particular, your body needs appropriate levels of zinc, vitamin B12 and vitamin C
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to produce healthy, viable sperm. Many men with nutritional deficiencies suffer from low sperm count and poor sperm motility (movement) as a result of their poor diet. What should you eat to improve your chances of being a daddy?
Fruits and vegetables If you want to improve your chances, start eating more fruits and vegetables. We know for a fact that sperm quality is affected by dietary antioxidant intake. Recent research shows that the more produce a man consumes, the less sluggish his sperm. Antioxidants found in fruits and vegetables help to prevent damage to sperm that causes them to become sluggish and lose the ability to fertilize an egg. In particular, the antioxidants glutathione and cryptoxanthin, which are prevalent in brightly colored produce such as leafy greens, tomatoes, peppers and oranges have been associated with strong, healthy sperm. If you’re serious about being a father someday, start eating a variety of fruits and vegetables; at least five brightly colored ones a day as a minimum. In the above-mentioned studies, 83 percent of the men in the infertility group ate less than five servings of fruits and vegetables each day. Fruits and vegetables, especially the dark green leafy kinds will also allow you to get some other vital nutrients such as vitamin C and folic acid. Studies suggest that men with low levels of this key B vitamin — the same one women need to reduce the baby's risk for neural tube birth defects — have lower sperm counts. Beans and peas are also good sources of folate. If you find it difficult to get all your fruits and vegetables each day I would highly recommend a fruit and vegetable capsule like Juice Plus to help in that regard. You can visit my web site for more information on why I use and recommend Juice Plus.
Get enough zinc Several studies show that even short-term zinc deficiencies can reduce semen volume and testosterone levels. Great sources to help you get the daily 11 mg you need include oysters (six medium oysters have a whopping 16 mg), extra-lean beef tenderloin (a 3-ounce serving has 4.8 mg), baked beans (a 1-cup serving contains 3.5 mg), and dark chicken meat (2.38 mg per 3 ounces).
Boost your calcium and vitamin D Consuming 1,000 mg of calcium and 400 IU (10 micrograms) of vitamin D each day may improve your fertility, according to research from University of Wisconsin at Madison. Good calcium sources include skim milk (an 8-ounce glass has 302 mg) and yogurt (1 cup of plain yogurt contains 415 mg of calcium). You can get vitamin D from milk (an 8-ounce glass has 98 IU) and salmon (a 6-ounce serving has almost 800 IU).
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Cut out (or back on) alcohol While an occasional drink is generally considered safe, studies show that daily wine, beer or hard liquor consumption can reduce testosterone levels and sperm counts and raise the number of abnormal sperm. Research also shows that men who drink heavily — the equivalent of two alcoholic beverages a day — in the month before conception have babies who weigh on average 6.5 ounces less than other babies. Low birth weight is a serious medical condition that can affect your child's physical and mental well being for the rest of his life.
Avoid the hot tub Gentlemen, I know you love to be in the hot tub with your buddies drinking beers, however, keep in mind that prolonged soaks in the hot tub may also damage your sperm.
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Ladies, what should you be eating? Well, I’m not going to spend a lot of time on this subject because it’s been written about quite a bit. Just last month in Newsweek there was a great five-page article titled “Fat, carbs and the science of conception,” focusing entirely on the factors affecting a woman’s chances of getting pregnant. Ladies, I would highly recommend picking up a copy of that article because it presented a lot of current research and was very detailed.
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THE BOTTOM LINE Ladies if you’re reading this article and you’re having difficulty getting pregnant or you and your spouse are just now thinking about getting pregnant, please encourage him to read this article. As men, we sometimes like to think that we are king of the jungle and that our sperm is the most potent in the world. Unfortunately, that’s not often the case, especially with men who have very poor eating habits and who drink too much alcohol. Also keep in mind that the sperm your partner ejaculates today was actually created 90 days ago. Therefore, it’s always a good idea to plan ahead and start making the necessary changes today. Gentlemen, I hope this article was helpful in clarifying the role of good nutrition in the conception process. Please keep in mind that a healthy baby starts with a healthy egg and a healthy sperm. Therefore, if you’re thinking about having a baby, the biggest gift you can give your newborn is to get healthy yourself before you try to conceive. Go forth and multiply. Happy New Year. << — Del Millers is a fitness and nutrition consultant and author of three books. Visit his web site at delmillers.com or send any of your nutrition questions to del@delmillers.com
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EVENT GUIDE ‘08
USE THE LAS&F EVENT GUIDE TO PLAN YOUR RACING AND TRAINING SCHEDULE FOR 2008. Photo by Daniel Nikaiyn
CHESEBRO HALF MARATHON
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EVENT GUIDE ‘08 * Event dates and times are subject to change. Check event web sites for most up-to-date info.
Sunday, April 27
RUNNING Saturday, Jan. 12 XTERRA Boney Mountain Trail Run Rancho Sierra Vista National State Park, Newbury Park, 8 a.m. Challenging 21K & 6K trail races, part of Xterra Trail Run SoCal Series. (See ad on page 51) trailrace.com
Sunday, Jan. 20 Miracle Mile 5K Run/Walk The Farmers Market at the Grove, 8 a.m. Inaugural run travels along The Miracle Mile of Wilshire Blvd., passing La Brea Tar Pits & LACMA. (See ad on page 51) miraclemile5k.com
Saturday, Feb. 9 Buffalo Run Half marathon on very scenic and challenging course on Catalina's east end run mostly on trails. (See ad on page 7) pacificsportsllc.com
Sunday, Feb. 10 Los Angeles Chinatown Firecracker Run Chinatown, Los Angeles, 8 a.m. 30th anniversary run on original 10K course that winds through Elysian Park. Also 5K. (See ad on page 17) firecracker10k.org
Sunday, Feb. 17 Kids on the Run Rose Bowl, Pasadena, 9 a.m. 3rd annual 5K/10K with kids health and fitness fair. Also kids fun run. (See ad on page 50) kidsontherun.net
Saturday, Feb. 23 L.A. Kings 5K Run Staples Center, Downtown L.A. Includes a shirt and a ticket to Kings vs. Blackhawks game. (See ad on page 35) lakings.com/5k CCFA's Team Challenge Information Meeting 5443 W. Pico Blvd., Los Angeles, 10:30 a.m. Team Challenge is the Crohn’s and Colitis Foundation's new endurance training program. We'll be walking and running in the Napa to Sonoma Half Marathon. More meeting dates & info at web site. (See ad on page 33) ccteamchallenge.org
Saturday, March 1 Marathon Kids Final Mile Medal Celebration UCLA Drake Track & Field Stadium, 10 a.m. Culmination of 6-month elementary school fitness program. marathonkids.org
Saturday, April 5 The Dole Great Race of Agoura Hills! Chumash Park, Agoura Hills, 7 a.m. Run the Chesebro Half Marathon, Old Agoura 10K, Deena Kastor 5K or run 15K. Half marathon on road and trail, and always sells out. 5K/10K on roads. All races capped. 23rd annual event voted best post race party for the last six years! (See ad on page 27) greatraceofagourahills.com
“World’s Fastest Half Marathon Course”
SATURDAY
JUNE 7, 2008 Fontana, California
Half Marathon 5k Run 5k Race Walk Fitness Walk
Sunday, April 6
Visit www.fontanarecreation.org for more information and registration.
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3 Mile Trail Run Challenge Bonelli Park, San Dimas, 8:45 a.m. Hilly with a mix of paved roads, fire roads and single track trails. (See ad on page 44) renegaderaceseries.com
January/February 2008
Kids 4 Kids 5K Century City, 10 a.m. Benefits Children's Cancer Research Fund. Entry fee includes shirt and entry into all-star carnival. (See ad on page 39) ccrf-kids.org
Saturday, May 3 Pray for L.A. 5K Hansen Dam Recreation Center, 9 a.m. Encouraging humanitarian outreach, unity and commemorating National Day of Prayer. Run, walk or volunteer...and pray for L.A.! Expo, prizes and post-race activities. prayforla.org/pray-for-LA_5k.htm
Sunday, May 4 Santa Monica Classic Santa Monica, 7:30 a.m. Third year 5K/10K runs near ocean. (See ad on page 7) santamonicaclassic.com
Saturday, May 10 XTERRA Malibu Creek Challenge Malibu Creek State Park, Calabasas, 7 a.m. Challenging 14 and 4 mile courses, part of Xterra Trail Run SoCal Series. (See ad on page 51) trailrace.com Girl Scouts SFV 2-Mile Run Pierce College, Woodland Hills, 8:30 a.m. Exclusively for girls & women. Entry fee includes shirt, snacks, patch and fun post-race health & fitness expo. Girl Scout membership not required. sfvgsc.org
Sunday, May 25 Gator Run 5K/10K Rancho Santa Susana Community Park, Simi Valley, 7:30 a.m. Commemorative pins to first 500 entrants. Entry fee includes registration, T-shirt, goodie bag, one free admission to Cajun Creole Music Festival, door prizes and refreshments. Register at active.com simicajun.org
Sunday, June 1 Senior Concerns 5K/10K Love Run Hyatt Westlake Plaza, Westlake Village, 8 a.m. Once a year Senior Concerns, a non-profit organization serving frail and special-need seniors sponsors the Love Run to raise money for the Meals on Wheels program in Thousand Oaks. seniorconcerns.org
Sunday, June 8 Valley Crest Half Marathon Marvin Braude Mulholland Gateway Park, Tarzana, 8 a.m. Challenging and scenic mountain half marathon run on historic Mulholland Drive fire road. trailrunevents.com
Saturday, Aug. 23 Bulldog 25K Trail Run Malibu Creek State Park, Calabasas, 7:30 a.m. Challenging and scenic course on fire roads and trails in mountainous terrain. trailrunevents.com
Sunday, Oct. 26 LA Cancer Challenge 5K/10K & Kids Can Cure Fun Run Veterans Administration Grounds, West L.A., 7:30 a.m. 11th annual Halloween-themed event benefits the Hirshberg Foundation for Pancreatic Cancer Research. Includes Under Armour technical shirt. (See page 43) LACancerChallenge.com
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SANTA BARBARA WINE COUNTRY HALF MARATHON
EVENT GUIDE â&#x20AC;&#x2DC;08 Photo by Rodney White/fotojack.com
SATURDAY, MAY 10
Susan Loken enjoys the scenery of Ballard Canyon en route to her victory in the first Santa Barbara Wine Country Half Marathon.
RUNSANTAYNEZ.COM
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EVENT GUIDE ‘08 Sunday, Dec. 7
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Sunday, Aug. 17
City of Angels Half Marathon Griffith Park to Downtown, 7:30 a.m. Course is filled with many of L.A.'s civic treasures including Griffith Park, Los Angeles River, historic Hyperion Bridge, Silver Lake Reservoir, Echo Park Lake, the Second St. tunnel and a grand finish downtown. cityofangelshalf.com
MARATHONS
RUNNING BEYOND L.A.
Sunday, Jan. 6 Avia OC Marathon Presented by Nutrilite Newport Beach, 7:30 a.m. Full and half begin at Newport Center and finish in the Greater Irvine Spectrum area. Proceeds benefit Orange County non-profit children's charities. ocmarathon.com
Sunday, Feb. 3
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XTERRA Mission Gorge Trail Run Mission Trails Regional Park, San Diego, 8 a.m. Challenging 15K & 5K trail races. (See ad on page 51) trailrace.com
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Palm Springs Half Marathon, Half Marathon Relay & 5K Ruth Hardy Park, Palm Springs USATF certified courses. kleinclarksports.com
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Sunday, Jan. 13
Sunday, Feb. 17
Saturday, Feb. 23 Los Alamitos Race on the Base Joint Forces Training Base, Los Alamitos, 8 a.m. 5K & 10K courses lined by helicopters, planes and military vehicles. (See ad on page 46) www.ci.los-alamitos.ca.us
Saturday, May 10 Santa Barbara Wine Country Half Marathon Santa Ynez Valley, 7 a.m. Course takes you from downtown Santa Ynez past horse ranches, orchards, lavender farms and vineyards past the quaint shops of Los Olivos into the Danish town of Solvang. (See page 41) runsantaynez.com
Sat.-Sun., May 17-18 XTERRA Vail Lake Trail Runs Vail Lake Resort, Temecula Includes an off-road half marathon, 5K & 10K trail runs and free kids races. (See ad on page 52) xterraplanet.com
Fri.-Sat., June 6-7 Reno-Tahoe Odyssey Relay Run Adventure Reno-Lake Tahoe, 8 a.m. Scenic course through the High Sierras and historic sites. Ideally suited for 12-person teams; 36 legs; 3-8 miles each. Fantastic post-race ceremony with food and microbrews. renotahoeodyssey.com
Saturday, June 7 Fontana Days Run Fontana, 6 a.m. Run the world’s fastest half marathon course or 5K. (See ad on page 40) fontanarecreation.org
Sunday, March 2 Napa Valley Marathon Napa, 7 a.m. 30th annual race runs through wine country. napavalleymarathon.org Los Angeles Marathon Universal City, 8 a.m. One of the nation’s largest marathons. Also includes a bike tour, 5K and huge expo. (See ad on page 11) lamarathon.com
Saturday, March 15
Catalina Marathon Avalon, 7 a.m. 31st annual island run capped at 750. Very scenic and challenging marathon course run mostly on trails. (See ad on page 7) pacificsportsllc.com
Sunday, May 4 Eugene Marathon Eugene, Ore., 7 a.m. The Eugene Marathon is a premier distance running/walking event in “track town USA” which includes a marathon, half marathon, 5K and Kids Marathon. The courses are fast, flat and scenic, taking participants through or by 12 parks and miles of beautiful trails along the Willamette river. eugenemarathon.com
Saturday, May 17 Palos Verdes Marathon, Half Marathon & 5K San Pedro, 7 a.m. Start and finish at Point Fermin Park. w2promotions.com
Sunday, June 1
Saturday, June 14
Saturday, June 28
Fri.-Sat., July 18-19 Mt. Rainier to Pacific Relay Mt. Rainier National Park, Wash. 168 mile, 12-person run relay and 100 mile, 7-person walk relay from Mt. Rainier National Park to Ocean Shores, Wash. (See ad on page 40) eventmgnt.com
Sunday, July 20 Napa-to-Sonoma Wine Country Half Marathon Napa, 7 a.m. Inspiring, scenic course through wine country and post-race wine tasting. runcarneros.com
January/February 2008
Rock ’n’ Roll Arizona Phoenix, 7:40 a.m. Run through the Arizona desert with many bands and usually great weather. Also a half marathon. rnraz.com
Rock ‘N’ Roll Marathon San Diego, 6:30 a.m. 26.2 miles of music. (See ad on page 5) rnrmarathon.com
Lake Tahoe Relay Lake Tahoe, 7 a.m. 72.3 mile, 7-person relay around Lake Tahoe. (See ad on page 42) laketahoerelay.com
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America's Finest City Half Marathon & 5K San Diego, 7 a.m. Scenic half marathon course starts at the tip of Point Loma and ends in Balboa Park. Expo, chip timing, tech t-shirts, limited to 7,500. 5K is a loop course in Balboa Park. afchalf.com
Pacific Crest Marathon Sunriver, Ore., 7:30 a.m. Part of weekend sports festival, 15 mi. from Bend, Oregon. Also half marathon, triathlons. (See ad on page 13) racecenter.com/pacificcrest
Sunday, June 29 Seafair Marathon Sunriver, Ore., 7:30 a.m. Bellevue, Wash., 7 a.m. Part of Seattle's summertime festival. Also half marathon and relay. (See ad on page 31) seafairmarathon.com
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LA CANCER CHALLENGE 5K/10K & KIDS CAN CURE FUN RUN EVENT GUIDE ‘08 Photo by Mike Bouffard/fotojack.com
SUNDAY, OCTOBER 26
The 11th Annual LACC is a Halloween event benefiting the Hirshberg Foundation for Pancreatic Cancer Research.
LACANCERCHALLENGE.COM
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January/February 2008
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BIKE MS: SOUTHERN CALIFORNIA RIDE
EVENT GUIDE â&#x20AC;&#x2DC;08 Photo by Brian Hodes/Hodes Photography
SAT.-SUN., SEPT 21-22
Riders in the Southern California MS Bike Tour enjoy a beautiful morning to begin their one or two day ride ranging from 30-175 miles.
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EVENT GUIDE ‘08 Saturday, Aug. 23 Bulldog 50K Trail Run Malibu Creek State Park, Calabasas, 7:30 a.m. Challenging and scenic course on fire roads and trails in mountainous terrain. trailrunevents.com
Sunday, Sept. 14 Maui Marathon & Half Marathon Kaanapali, Maui, Hawaii More than 17 miles of oceanfront running on this course. (See ad on page 55) mauimarathon.com
Sunday, Nov. 2 Santa Clarita Marathon Santa Clarita, 7 a.m. Includes full marathon, half marathon, 5K run/walk and a kids run. (See page 47) scmarathon.org
Sunday, Nov. 9 Athens Marathon Athens, Greece Run the original historical marathon course. (See page 42) athensmarathon.com
Sunday, Nov. 16 Pasadena Marathon Pasadena, 7 a.m. Including all districts in the City of Pasadena, the route will feature scenic neighborhoods and numerous cultural landmarks. Proceeds benefit selected nonprofit organizations. Inaugural event. (See page 19) pasadenamarathon.org
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January/February 2008
Sunday, Dec. 7 California International Marathon, Marathon Relay Challenge & Kaiser Permanente 2.62 maraFUNrun Folsom to Sacramento, 7 a.m. Fastest Course in the West! 4-Person Marathon Relay Challenge and Kaiser Permanente 2.62 maraFUNrun. runcim.org
Sunday, Jan. 11, 2009 Avia OC Marathon Presented by Nutrilite Newport Beach, 7:30 a.m. Full and half begin at Newport Center and finish in the Greater Irvine Spectrum area. Proceeds benefit Orange County non-profit children's charities. ocmarathon.com
TRIATHLON Saturday, March 8 Pasadena Triathlon Pasadena, 8:15 a.m. 5K R, 15K B, 150m S A reverse triathlon – run, bike, swim at the at the Rose Bowl Aquatic Center. (See ad on page 51) pasadenatriathlon.com
Sunday, April 6 Renegade Off-Road Triathlon Bonelli Park, San Dimas, 8:30 a.m. .5 mi. S, 15 mi. B, 3 mi. R Lake swim, mountain bike course and trail run. (See ad on page 44) renegaderaceseries.com
LAS&F — LOS ANGELES SPORTS & FITNESS
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SANTA CLARITA MARATHON
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The Santa Clarita Marathon starts at the Hyatt Valencia utilizing roadways, paved scenic city trails and finishes at the Westfield Valencia Town Center. A great small hometown marathon!
EVENT GUIDE â&#x20AC;&#x2DC;08
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CLUB DIRECTORY RUNNING Club Run With Us Pasadena Club Run With Us has been improving runners times and speed for the past six years. Whether it’s a 5K, 10K, HalfMarathon or Marathon you will enjoy the friendly atmosphere of our club. Coach Jose will guide you through a personalized training program that can help you achieve your goals, whether it’s for competition, fitness or just a fun run. We meet at the world famous Rose Bowl at Gate “A” Tuesdays and Thursdays at 6:30 p.m. and Sundays at 8 a.m. To join please call 626-568-3331 www.clubrunwithus.com
MarathonTraining.TV
MARATHON TRAINING L.A. Leggers Santa Monica Marathon and half marathon training program and yearround club for runners and walkers of all abilities. Meet Saturday mornings in Santa Monica. 2008 membership fee includes seminars, beginner-to-advanced pace groups, membership guide, marathon book, support stations, shirt. For fees, information and online registration: laleggers@earthlink.net, (310) 577-8000, www.laleggers.org
Long Beach Long Beach International Runnergy Marathon and Half Marathon’s Encino/Sherman Oaks official training program. The Come join Runnergy and fornation’s largest ChiRunning® mer “Nike Top 20/Run Hit marathon training program. Remix” coach Heather Meets Sat. mornings in Long Edwards, CPT for FREE RUNS Beach. This program features: Professionally coached at Balboa Park in Encino every training program using ChiRunning® techniques, the Monday at 6:30 pm. Routes range from 2 miles and book "ChiRunning" by Danny Dreyer, yoga, official up. Snacks and drinks follow every run. Raffle prizes Beach Runners Team Shirt, special race day celebration and weekend trail runs when posted. Runners, walkers area and, much more. Ideal for beginners! Limited and bikers welcome any level. Personal coaching and availability. To reserve your spot contact: Head Coach training also available. Contact Runnergy at 818-905- Steve Mackel, Certified ChiRunning/ChiWallking® 0020 or stop by 13541 Ventura Blvd. Sherman Oaks. Instructor at: smackel@runicr.com or call www.runnergy.com 562-728-8829 ext.7. www.BeachRunners.org Developed and maintained by Certified ChiRunning® Instructors Steve Mackel and Gary Smith, we welcome you to explore and participate in the enjoyment of running. This site is intended for every level of runner, from absolute beginner to ultra-marathoner. This site promotes health in all aspects of your life… body, mind, spirit, and integrates them all in your running practice. Look for our group runs and information on improving your running. It’s free, please consider joining our community – www.socalrunning.com
Long Strides Marathon Training Encino in the San Fernando Valley Personalized marathon and half-marathon training programs for all running levels. Meet locally on Saturday mornings for group long runs or choose the new online training program. Both include a performance training shirt, online support, weekday schedules and more. Your coach is an experienced competitive runner with extensive marathon experience. She is a chiropractor with a BA in Exercise and Sports Science and is certified in Kinesio Taping. Contact Heather for more information. 714-928-0520, www.longstrides.com
TRIATHLON Transcend Racing
Beach Runners
SoCalRunning.com
Created by running coaches, Steve Mackel and Gary Smith. It provides the needed support to train for a marathon or half marathon training virtually or with a group. As a subscriber you receive: 21-week training program, weekly training articles, weekly teleconferences, and video coaching sessions. MarathonTraining.TV gives you the tools to reduce potential injuries while increasing your speed. This program is perfect for beginners as well as seasoned athletes for your best marathon ever! www.MarathonTraining.TV
Thousand Oaks Transcend Racing is a women’s only triathlon club created to enable women to train and compete in triathlons. We know many women have time constraints so group training is organized with time efficiency in mind. No matter what your skill level, you will find women to train with here! 805-402-8327, www.transcendracing.com
L.A. Tri Club Los Angeles We swim. We bike. We run. But that's not all we do! With over 1,450 members the LA Tri Club is the region's largest multisport club. What we have in common is a passion for triathlon. Not only do we race together, but most importantly, we play together. Membership gives you access to group training, race discounts, merchant discounts, social activities, and access to a wealth of knowledge from our membership and coaches. Build your personal multi-sport network and join today! 323-377-5785, www.latriclub.com
Pasadena Triathlon Club Pasadena The nonprofit Pasadena Triathlon Club provides a support network and group-training opportunities for fitness-minded people in the San Gabriel Valley and northeast Los Angeles County. Triathletes started PTC to encourage a healthy, outdoor lifestyle. The group organizes bike rides, swims and runs, encourages friendships, supports athletes at races, and provides access to trusted fitness experts. Members range from beginners to multiple-Ironman finishers. For information or to become a member, visit www.pasadenatriclub.com.
To add your club or training program here in the LAS&F Club Directory Call (818) 874-1405 or go to lasandf.com/advertise 48
January/February 2008
LAS&F — LOS ANGELES SPORTS & FITNESS
Sunday, April 20 Newport Beach Triathlon Newport Beach, 6:45 a.m. .5 mi. S, 15 mi. B, 3 mi. R An Orange County favorite. (See ad on page 7) pacificsportsllc.com Toyota Desert International and Sprint Triathlon Lake Cahuilla, La Quinta, 7 a.m. International: 3/4 mi. S, 24 mi. B, 6 mi. R Sprint: 500m S, 14 mi. B, 3 mi. R kleinclarksports.com
ADVENTURE RACES Saturday, March 8 Great Urban Race Los Angeles, 12 p.m. Teams of two run, walk and use public transport while navigating city streets and completing clues and challenges. greaturbanrace.com
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Sat.-Sun., May 17-18
Sunday, June 22 Tin Man Triathlon Cal State San Bernardino, 8 a.m. 5K R, 9 mi. B, 100 yd S San Bernardino Sunset Rotary hosts 22nd annual swim last event. rotarytriathlon.com
Sunday, March 2 Acura L.A. Bike Tour Exposition Park, Los Angeles, 5:50 a.m. 17,000 cyclists ride through the heart of L.A., traffic-free before the marathon. (See ad on page 9) acuralabiketour.com
Saturday, April 19 Rosarito Ensenada Baja California 50 mile fun ride along the Pacific Coast and inland through rural countryside from Rosarito Beach to Ensenada. (See ad on page 49) rosaritoensenada.com
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XTERRA West Champs Vail Lake Resort, Temecula 1.5K S, 30K MTB, 10K R Includes off-road triathlon, half distance XTERRA and MTB duathlon. (See ad on page 52) xterraplanet.com
Sat.-Sun., June 28-29 Pacific Crest Weekend Sports Festival Sunriver, Ore. Half: 1.2 mi. S, 56.3 mi. B, 13.1 mi. R Olympic: 1.5K S, 28 mi. B, 10K R Half Iron and Olympic triathlons plus duathlon. 15 mi. from Bend, Oregon. Also marathon & half marathon. (See ad on page 13) racecenter.com/pacificcrest
Sunday, July 6 Ironman 70.3 Lake Stevens Lake Stevens, Wash., 6 a.m. 1.2 mi. S, 56 mi. B, 13.1 mi. R The only Ironman 70.3 in the Pacific Northwest. Limited to 1,500. (See ad on page 29) lakestevens703.com
Sunday, Sept. 7 Kaiser Permanente Los Angeles Triathlon Venice Beach, 6:45 a.m. 1.5K S, 40K B, 10K R .4 mi. S, 20 mi. B, 5K R Point-to-point course from Venice Beach to Staples Center. (See ad on page 7) latriathlon.com
Sunday, Sept. 21 Long Beach Triathlon Long Beach, 7 a.m. .5 mi. S, 11mi. B, 3 mi. R Swim in calm waters inside the breakwall and cycle past the Queen Mary. (See ad on page 7) pacificsportsllc.com
Saturday, Nov. 8 Catalina Island Triathlon Avalon Bay, Catalina Island, 9 a.m. .5 mi. S, 16K B, 3 mi. R A half-mile swim in Avalon Bay, a challenging three-loop cycle course past the Inn at Mt. Ada, and finishes with an out-and-back run course. (See ad on page 7) pacificsportsllc.com
To advertise your event here call (818) 874-1405 x4 or go to LASandF.com and click on â&#x20AC;&#x153;Race Directorsâ&#x20AC;?
Sunday, May 18 Conejo-Ventura County Tour de Cure Thousand Oaks Community Park, Thousand Oaks, 7:30 a.m. Fully supported rides of 62, 30 and 5 miles. Raises funds to fight diabetes. diabetes.org/tour
Saturday, June 14 SoCal Tour de Cure El Dorado Park, Long Beach, 7:15 a.m. Fully supported rides of 65, 34 and 15 miles. Raises funds to fight diabetes. diabetes.org/tour
Sat.-Sun., Sept. 20-21 Bike MS: Southern California Ride Camarillo to Santa Barbara Six rides with distances of 12, 30, 75, 100, 150 and 175 miles. A fundraising event for the National Multiple Sclerosis Society. (See page 45) bikeMSsocal.org
Sat.-Sat., Sept. 20-27 Arthritis Foundation's California Coast Classic Bike Tour San Francisco to Los Angeles Eight-day, 525-mile fully supported bike tour down the Pacific Coast Highway. californiacoastclassic.org
Saturday, Sept. 27 Rosarito Ensenada Baja California 50 mile fun ride along the Pacific Coast and inland through rural countryside from Rosarito Beach to Ensenada. (See ad on page 49) rosaritoensenada.com
Sunday, Nov. 16 Pasadena Marathon Bike Tour Pasadena, 7 a.m. Including all districts in the City of Pasadena, the route will feature scenic neighborhoods, and numerous cultural landmarks. Proceeds to benefit selected nonprofit organizations. (See ad on page 19) pasadenamarathon.org
* Event dates and times are subject to change. Check event web sites for updates.
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Event Details Sunday, February 17, 2008 9 a.m.- Noon The Rose Bowl, Pasadena kidsontherun.net kotr@chla.usc.edu
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APRIL 2007
Run for Life
LIVE IT, LOVE IT, READ IT:
How Surfing Can Get You Through 26.2 The Sticks and Stones to Build Your Bones Potent Power Foods The Short List of Quick Races
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ONE JOURNEY 111 DAYS OF RUNNING ACROSS THE SAHARA
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RUNNING AWAY WITH HOOBASTANK
Doug Robb Courtesy Hoobastank
Continued from page 54
<<
Chris, are you still an avid runner? Hesse: I will run a few times a week. I don’t like running on pavement, so I like to go on the trails by my house. If I am not running, I will take my dog out for a hike as there are tons of trails right outside my place. Doug, you have an interesting hierarchy of motivating influences while running, can you describe them? Robb: It’s OK to be beat by anybody who is dressed the part – tank top, tiny shorts and expensive running shoes on – you can let them win regardless of age or gender. I think I was running in camo-cut shorts, definitely not in high-fashion running stuff. Also, anybody who is not in school yet – preschoolers – you can’t be beat by as that’s disgraceful. That’s just not cool. There is no way I am going to stop if there is an 80-year-old lady next to me who keeps on trucking by. What’s your favorite time of the day to go for a run? Hesse: I like to go in the morning. I will get up, stretch for a while and then run. That way after I am done running, I can continue with whatever I want. Doug, you knew the guys from the band Linkin Park while in high school since you all went to Agoura High. Is it weird to think that you knew each other when all of you weren’t famous and still dorks in high school? Robb: Not really because when I see them, it still feels like that. I don’t see them as Linkin Park. We’ve also toured with them for a long time, so we don’t see them and think ‘Oh my, there’s Linkin Park!’ We’re just the guys from the neighborhood. As long as we don’t have to run anywhere, it’s all good. What is one of the craziest memories from the early days of Hoobastank? Robb: In our early Hoobastank days, me and our guitar player Dan, we would go driving around here and any cyclist or runner we would see, we would drive by them slowly, hang out the window and slap people’s butts. I don’t know what it was or how it got to that, but one person would hang out the back with a video camera and they would record us hanging out a good distance from the car recording us smacking people on the butt. It was usually a cyclist who would come biking after us. We would drive extra slow to antagonize them. It was really immature, but that’s how we felt about exercising at the time. Hesse: I only went once, sat in the middle and didn’t slap any butts, but laughed at it. Also, if it rained really hard, we would drive around, look for big puddles and douse people on the sidewalk. << — Interview by Lara Boyko
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HOLLYWOOD ENDING
CELEBRITY WORKOUT
HOOBASTANK DOUG ROBB CHRIS HESSE Bandmates find diverse reasons for running
W
hatever the reason, vocalist Doug Robb, 33, and drummer Chris Hesse, 34, from the band Hoobastank, use running to burn off some steam. Even though Robb and Hesse are two different types of runners, it’s just one aspect of their chemistry that has helped keep the band going strong since Hesse answered a ‘drummer wanted’ ad 13 years ago. Guitarist Dan Estrin is the third founding member of the band that got their start at a battle of the bands competition in Agoura Hills in 1994. The band best known for the 2004 ballad The Reason, saw the song shoot up to number two on the Billboard Hot 100 chart and received a Grammy nomination for Song of the Year. How did you each get into running? Hesse: My mother. I was a high-energy kid and exercise would always even me out. If I was wound up and we were driving home from somewhere, she would stop the car and make me run home. I must have been 11 or 12 years old at the time and it sounds bad like abuse, but it really wasn’t as she would only make me run around five blocks. That’s where it really started. I did track in seventh and eighth grade and cross country in high school. Robb: I don’t know if you can consider me a runner when I’ve only
Chris Hesse Courtesy Hoobastank
Doug Robb at The Great Race Photo by Peter Weber/fotojack.com
run one race officially, which was the Great Race of Agoura. My dad used to run them a lot when I was really young. I would go with him, but never as an official runner. This time around, my girlfriend and I decided to do it and we did it for fun. I would like to run more, if I didn’t suck as much. What is your running style? Robb: I am really fast, for about 100 yards, then I would have to rest for an hour. I am like a hummingbird and I don’t think this kind of physical wiring is conducive to long distance running. If you want to play basketball or flag football, I’m great with the running for short periods of time and starting and stopping. Any more than a quartermile at high speeds, I get tired and will jog. Hesse: I like to run au naturel. I’ve tried listening to an iPod while running before, but it upsets my rhythm. When I run I get into my breathing beats and can tell how fast I am running by how I am breathing. I try to breathe in for two steps and then breathe out for two steps. Being a drummer, if the beat of the music is off then it screws-up my breathing. What are your reasons for not running more? Robb: Sometimes there are doughnuts to be eaten or pizza to be ordered and you can’t run and eat pizza at the same time. I don’t know if I really need an excuse on my part not to put myself through physical pain. If I really wanted to – which at some point I’m sure I will – I will start consistently running again and it won’t be such a big deal. However, it’s that first week or two that is hard to leave the house to go run down the street. << Continued on page 52
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