Page 1

Get Fit for Fall! Follow Our Training Plans AMERICA’S #1 RUNNING RESOURCE

Page 18


The pioneers and key innovators making a difference in our sport. Page 31 CLICK HERE

to see a photo gallery of this cover shoot.


13 coaches prepare 13 women for their first marathon and share how to prevent injuries.

Save or

Splurge? Budget High-End RUNNING GEAR

Danielle Shaffo, Dunedin, Fla.

Dorothy Beal, Leesburg, Va.

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Behind the scenes of America's hardest running race ................. 8/20/14 11:06 AM

for nners s g t nin uc E ru ips n d A T u o R e C his r E t g p -FR C u of t a o o E e w b s id s es. M ad ] A a Ne UTEN r a v Angel T o M f S E s E n Is [ M HER in Lo elf GL W S ICK shoot L o D C s to MI adi pho Wh


Local Runners Trails & Races

Ie! Page 54

Brittany Poore, Indianapolis Jenny Poore, Chicago

Bridget Nixdorf, Islip Terrace, N.Y. Lora Vaccaro, New York City

............................ over mountain passes, through rivers—and during a massive thunderstorm! Cover_Digital.indd 2

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What Is 26 Strong?

26 Strong is a marathon training program sponsored by Saucony and Competitor, in which 13 experienced runners serve as mentor coaches for 13 novices in search of their first marathon finish. For more marathon training info, see page 22 and

Cadet: Bridget Nixdorf

Coach: Lora Vaccaro

When Lora went in search of a cadet to train for 26 Strong, she looked for someone planning to run the Chicago Marathon in October. Last year Lora had to drop out mid-race with a stress fracture so she knew she’d be back in 2014. Bridget had been planning for her first marathon in Paris earlier this year but was sidelined by plantar fasciitis. The two New York residents don’t live close enough to train together, but Lora shares a new training plan every two weeks with Bridget, who has been injury-free and upping her mileage safely.



On the cover: Saucony Dash Hoody, $70 Scoot LX Capri, $55 Guide 7, $120 Half-Inch Headband, $21 for 3-pack

On the cover: Saucony Swift Long Sleeve, $55 Bullet Capri, $65 Type A6, $100

Saucony Velocity Short Sleeve, $38 Scoot Capri, $50 Kinvara 5, $100

Saucony Run Strong Sportop, $65 Pinnacle Short, $45 Type A6, $100

Photography by Scott Draper

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Cadet: Brittany Poore Coach: Jenny Poore

The pairing of the Poore sisters may seem like an easy decision, but Jenny made the coaching offer to her twin sister as well. Brittany was the first one to sprint to the opportunity to increase her mileage under her sister’s direction. Since Jenny lives in Chicago and Brittany is close to the family homestead in Indianapolis, Jenny emails a plan for her sister to follow each week. Before they run the Honolulu Marathon in December, they anticipate getting in some long runs together during weekend visits home.

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Saucony Velocity Short Sleeve, $38 Bullet Capri, $65 Kinvara 5, $100 Half-Inch Headband, $21 for 3-pack On the cover: Saucony Velocity Long Sleeve, $42 Pinnacle Short, $45 Kinvara 5, $100


Saucony Hydralite Short Sleeve, $30 Impulse Short, $45 Guide 7, $120 On the cover: Saucony Racer Back Tank, $38 Bullet Tight, $68 Guide 7, $120

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Cadet: Danielle Shaffo

Dorothy and Danielle went to high school together in Virginia, and since Dorothy is an avid running blogger via, Danielle has followed her for inspiration. When Dorothy spread the word about the 26 Strong marathon-training program, Danielle was quick to apply. Dorothy has Danielle using a training plan from Mario Fraioli’s The Official Rock ’n’ Roll Guide to Marathon & HalfMarathon Training, and they confer via text, email and social media since Danielle lives in Florida now. They plan to run the Honolulu Marathon together on Dec. 14.

Coach: Dorothy Beal


Saucony Racer Back Tank, $38 Swift Armwarmers with Mitt, $30 Ignite Split Short, $40 Omni 13, $130 On the cover: Saucony Racer Back Tank, $38 Bullet Capri, $65 Omni 13, $130


Saucony Daybreak Long Sleeve, $55 Run Lux III Short, $38 Ride 7, $120 On the cover: Saucony Omni Full Zip Hoody, $95 Curve Crusader Bra, $45 Bullet Tight Short, $48 Ride 7, $120 Half-Inch Headband, $21 for 3-pack

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Women are beating men when it comes to start-line gender ratios, but there was a time when running was a men’s pastime. We talk with some of the women who have been the frontrunners for the sport, championing innovations, empowering newcomers and outrunning adversity along the way. BY ALLISON PATTILLO, CAITLYN PILKINGTON & EMILY POLACHEK

We take you behind the scenes at Colorado’s grueling Hardrock 100—an event many consider to be America’s toughest running race. PHOTOGRAPHY BY SCOTT DRAPER

Pace Changers

One Hundred Miles High


Self-Massage Tips for Runners

Self-massage can help keep muscles loose and fresh so you can run long and fast. We explain some techniques to help ward off aches and injuries or help unwind a wound-up muscle. BY AMANDA MCCRACKEN


Editor’s Letter


Starting Lines • Warm-Up • Gear • Training • Fuel


Out There 3Dem Bones BY SUSAN LACKE

on the cover 2



Madison, Wis.


Your Region

• Local People and Places to Run • Must-Do Races • Regional Calendar


I’m a Competitor

Q&A with sommelier and restaurateur Bobby Stuckey These six women are part of the 26 Strong marathon-training program and sport Saucony shoes and apparel. (For details, see inside the cover.) PHOTO BY SCOTT DRAPER

Scott Draper



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Women, Men and Running


In the dark ages of the original 1970s running boom in the U.S., it was mostly men out on the roads doing the running. Back then, men typically outnumbered women about 9 to 1 at races. But fastforward to today and women account for more than 60 percent of all race entries and outnumber men in general running participation. Although there were many women-running pioneers before Joan Benoit Samuelson won the first women’s Olympic marathon in 1984, her stunning effort in Los Angeles set about an energy wave that hasn’t stopped 30 years later. In the wake of Joanie’s victory came athletic empowerment, advancements in women’s running apparel, Oprah running a marathon and inspired generations of women runners running for their own goals and motivations. In this issue, we celebrate all things women’s running (page 31), taking a look at Joanie’s win and numerous other past and current influences in this amazing paradigm shift. We also celebrate the 26 Strong program we’re facilitating with Saucony (on the cover and inside cover pages and page 22), a training concept in which 13 women are preparing for their first marathon this fall with help of 13 veteran runners serving as their coaches. Whether you’re a woman or a man, having goals and following a training plan are important. We’ve developed a new set of training plans for runners of all abilities and offer an advanced version for a 5K in this issue (page 18) that will help you get fit this fall. Check out the rest of our training plans online at Also in this issue, we visit Colorado’s Hardrock 100 (page 40), offer up a profile about endurance fiend Ian Sharman and his habit of racing in wacky costumes (page 11) and offer side-by-side comparisons of budget-level and top-of-the-line gear (page 14). Our goal is to be your No. 1 source for running information and inspiration. Be sure to follow us on Facebook and look for more running stories, videos and photos at

competitor Editorial

Editor-in-chief Brian Metzler Senior Editor Mario Fraioli Managing Editor Nicole M. Miller Web Editor Ryan Wood Associate Editor Caitlyn Pilkington Editorial assistant Emily Polachek Senior contributing editors Allison Pattillo, Jason Devaney, T.J. Murphy Contributing editors Courtney Baird, Jeff Banowetz, Giannina Smith Bedford, Sarah Wassner Flynn, Julie Kailus, Duncan Larkin, Mackenzie Lobby Contributing Writers John Bingham, Alan Culpepper, Jay Dicharry, Dan England, Scott Jurek, Max King, Susan Lacke, Linzay Logan, Amanda McCracken, Greg McMillan, Kelly O’Mara, Claire Trageser, Peter Vigneron


Photo Editor Scott Draper Graphic Designer Valerie Brugos Contributing Artists/Photographers Matt Collins, Randy Ronquillo, Victor Sailer, Lisa Williams

Circulation & Production

Production Manager Meghan McElravy Advertising Production Manager Gia Hawkins Audience Development Manager Cassie Chavez product innovation Aaron Hersh

digital services

VP, Digital services Dan Vaughan Director, Web Development Scott Kirkowski Director, SEO/Analytics Johnny Yeip associate Director, Web Design Matthew McAlexander Web Developers Grace Cupat, Joey Hernandez Web Designers James Longhini, Thomas Phan, Justin Wilson system administrator Bruno Breve Senior Video Producer Steve Godwin


SVP, Sales Manager Doug Kaplan • 312-421-1551, SVP, Partnership Sales Mark Buntz • 858-768-6460, Director, Partnership Sales Melissa Zavislak • 858-768-6789, VP, national Sales Susie Miller • 310-463-5837, VP, eastern Endemic Sales Ian Sinclair • 860-673-6830, National Endemic Sales Alex Jarman • 858-768-6769, National Endemic Sales Jeff McDowell • 858-768-6794, National Endemic Sales Justin Sands • 858-768-6747, National Endemic Sales Gordon Selkirk • 858-768-6767, events senior Sales Kelly Trimble • 858-768-6749, Mid-Atlantic senior Sales Michael Proulx • 860-919-3448, Northwest senior Sales Daemon Filson • 541.292.1450, Midwest Regional Sales Tom Borda • 312-421-1551, south Regional Sales Richard Hurd • 512-364-1703, Pacific West Regional Sales Lauren Moyer • 858-768-6763, Southeast Regional Sales Dave Ragsdale • 561-838-9060, Northeast regional sales John Markiewicz • 646-531-1134, Rocky Mountains Regional Sales Matt Steinberg • 303-525-6702,

PARTNERSHIP MARKETING Bri a n M etzler, E d itor-i n-Chi ef

THIS MONTH Find Your Shoes Looking for new shoes? Check out reviews of the newest shoes and our searchable shoe finder at runningshoes

For more articles, photos and videos, check out the newly overhauled

Training Plans Want to run a new marathon PR? Or finish your first 5K? Check out our new targeted training plans at trainingplans

Marathon Meb For regular training tips and inspiration from 2014 Boston Marathon champion Meb Keflezighi, visit runmeb

Get a Free Subscription!

Go to and sign up for a free subscription to the digital edition of our magazine. In addition to what you’ll find in the printed edition, you’ll get more stories and photos, plus links to cool videos, photo galleries and other related content. 4

VICE PRESIDENT Sean Clottu Director Jennifer Sugarman Manager Erin Ream Graphic Designer Marc Mejia Coordinator Liz Centeno-Vera


Controller, Media Gretchen Alt SVP, group publisher Kurt Hoy a publication of

CHIEF EXECUTIVE OFFICER David N. Abeles CHIEF FINANCIAL OFFICER Barrett Garrison Chief Revenue Officer Bill Pedigo Chief marketing Officer Keith Kendrick Executive VICE PRESIDENT, global events division Josh Furlow SENIOR VICE PRESIDENT, SALES John Smith SENIOR VICE PRESIDENT, BUSINESS DEVELOPMENT Dana Allen 9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6773 Digital Issue support: Distribution management: TGS Media Inc. •, 877-847-4621 No part of this issue may be reproduced in any form without the written permission of the publisher. Competitor is a registered trademark of Competitor Group Inc.

A Member of official magazine

Competitor | september 2014

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2 Keys to Nailing Recovery Nutrition AFTER 45-60 MINUTES OF EXERCISE OR MORE

The right recovery drink does more than replenish—research suggests it can make you faster.

Running a marathon burns lots of calories—about 3,200 if you weigh 154 pounds and take three to four hours to finish 26.2 miles.* While a small fraction of that energy comes from the gels and sports drinks you take in during the race, most of what you’ll need comes from the glycogen stored in your muscles. Replacing that muscle glycogen quickly and with the proper nutrients is important if you want to maximize your potential as a runner says John Ivy, Ph.D., a professor of exercise physiology at the University of Texas at Austin and one of the world’s foremost experts on sports nutrition. If you take in the proper fuel at the right times, he adds, your running performances can improve by up to 15 percent.

Did you refuel with calories in a 3-to-1 ratio of carbs to protein?

Did you refuel within 30-60 minutes of exercise?

Refueled with 3-to-1 ratio of carbs to protein within 30-60 minutes of exercise

Did you refuel within 30-60 minutes of exercise?

Refueled with 3-to-1 ratio of carbs to protein

Refueled within 30-60 minutes of exercise

Did no refuel post-exercise

CONGRATULATIONS! Your body is optimally primed for recovery!

“BY CONSUMING CARBOHYDRATES AND PROTEIN SOON AFTER EXERCISE, NOT ONLY DO YOU RECOVER FASTER, BUT YOU BRING ABOUT A FASTER TRAINING ADAPTATION.” “Diet is very important and it’s not just what you eat, but when you eat it,” Ivy says. “It can have a dramatic effect on performance and training adaptation—how fast you adapt.” Put another way, not only were we “born to run,” we were “born to recover.” It’s the way we evolved as hunter-gatherers. After hours spent stalking game on foot, our ancestors needed to refuel their muscles to recover quickly—or become “prey.” In the 1980s, Ivy discovered from experiments with athletes riding on stationary bikes that the way we evolved as hunter-gatherers, the way our muscles were optimally primed for life on the Serengeti, was to refuel within one hour of exercise. That’s because elevated levels of the hormone insulin from eating carbs soon after exercising convert the carbs into glycogen in the muscles three times faster than at other times. Once you miss that 60-minute window, no matter how much you eat, much of the extra fuel is converted to fat. “Timing makes a big difference in how effective the nutrients are,” explains Ivy. “Post-exercise, the body is set up to use nutrients very effectively in the recovery process—this has to do with cellular changes and hormonal changes that occur during exercise.” When we exercise hard and deplete glycogen,

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Since then, Ivy has continued to conduct studies changes occur in our muscles to increase the on the effects of various carb-protein supplements efficiency of carbohydrate uptake, such as a greater on athletic performance. In 2011, he and his Texas sensitivity to insulin. Our muscle cells also become colleagues conducted a study on the recovery more receptive to taking in amino acids—the building benefits of low-fat chocolate milk, which, they blocks of protein—to make more muscle. Protein discovered, brought about a 15 percent improvement synthesis is essential, Ivy says, for endurance athletes in aerobic performance over a carbohydrate-based who need to increase the density of a muscle cell’s sports drink. energy-producing factories, called mitochondria, as Not only is the ratio of carbs to protein in low-fat well as the number of oxygen-carrying red blood cells. chocolate milk about 3.25 to 1, within the window “By consuming carbohydrate and protein ideal for recovery, but it’s inexpensive, easily found soon after exercise,” Ivy says, “not only do you in most convenience stores and a real food, says recover faster, but you bring about a faster training Allen Lim, Ph.D., an exercise physiologist and coadaptation.” founder of Skratch Labs, who advocates fresh food In 1992, Ivy and his colleagues found that refueling over prepackaged bars, gels and drinks. muscles with a mixture of 1 gram of protein to every “If you’re hungry after a hard 3 to 5 grams of carbohydrate allowed athletes workout, low-fat chocolate milk to store 38 percent more glycogen in their probably works just as well as muscle cells—where the body can most Visit any protein recovery drink on easily access carbs for emergency fuel— the market and is, for most during the first four hours of recovery people, a more enjoyable than when only consuming carbs. That designed-to-recover option,” he adds. discovery led him and others to create for more insight on in the late 1990s the first post-exercise how to nail your sports drink containing protein, Endurox recovery *Estimates from Feed Zone R4, which provided a 4-to-1 ratio of carbs Portables by Biju Thomas and to protein to enhance recovery and training Allen Lim, 2013, VeloPress adaptation.

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Starting Lines inside

Costumed Crusader It’s Elvis. It’s Spider-Man.

11 warm•up 14 gear 16 training 24 Fuel

Nope, it’s Ian Sharman!

Brett Rivers

By Allison Pattillo A 2:40:53 marathon is pretty fast, but it isn’t record-setting. Unless you cross the line dressed as Elvis. Which is exactly what Ian Sharman did at the Napa Valley Marathon in 2012—complete with an Elvis wig and white suit—to set an unofficial mark for Guinness World Records. The 33-year-old Walnut Creek, Calif., resident also owns the fastest official Elvis marathon record, 2:42:52, set at the Seattle Marathon in 2009. In fact, Sharman, who owns a 2:32 marathon PR, holds nine Guinness World Records for running speedy marathons while clad in costumes. But this champion ultrarunner—he won the Leadville 100 last year, sans costume—and inveterate racer, who has run more than 200 races of 26.2 miles or longer since he began running in 2005, has a method to his zaniness. “Because I race so much, wearing a costume gives me variety,” Sharman says. “It also takes the pressure off and makes a race more relaxed.” Before becoming a top-tier ultrarunner, running coach and director of the U.S. Skyrunning series, the Cambridge-educated, ex-pat Brit spent nine years as an economist. He approaches running with the same drive, attention to detail and analytical approach, making the occasional relaxed race a welcome change. Sharman regularly runs marathons as training runs for his longer distance events and says, while he doesn’t necessarily taper for a marathon, he also doesn’t go all out. “I use races to work through to a bigger goal,” says Sharman, who likes to work out aspects of his overall fitness during races. “It’s often easier to do distance runs within a race environment, and it works logistically as well.” His penchant for costumes began on a whim at the 2007 London Marathon when Guinness World Records offered 1,000 pounds (about $2,000) for the first person to cross the line dressed as Elvis. “I had run the race before and thought

Speedy Spidey Spider-Man, aka Ian Sharman, cranks out miles at 6:06-mile pace during the Napa Valley Marathon.

it sounded like a fun way to make it more memorable,” he says. Not only was he the first Elvis to cross the line (in 2:57:44), he was the first finisher in a costume. He’s raced as Elvis, Santa Claus, SpiderMan, Maximus (from “Gladiator”) and still has a werewolf and Jesus costume in his closet, but he has no specific plans to race in them just yet. Sharman, who auctioned the Elvis costume off for charity, says he truly does it for fun and to break records. This past spring, Sharman ran a 42-mile rim-to-rim-to-rim excursion across the Grand Canyon and back dressed as Spider-Man. “I was running it with Sean Meissner and had seen a picture of him racing in Superman underwear,” Sharman says. “For fun, I said I would go run dressed in my Spider-Man costume if he would wear his Superman outfit.” Despite using costumes to add some levity to his running, Sharman believes they will always be a novelty. “Most runners don’t want to potentially waste their race and training by wearing a costume.”

Ian Sharman’s Costume Running Tips A mask can make it challenging to eat and drink and many costumes aren’t breathable, so mind the weather. Full flexibility and mobility are important. If costumes aren’t specifically made for running, be prepared to make adjustments—like adding slits for ventilation, wearing Vaseline to prevent chafing and enlarging the mouth in a mask to facilitate eating and drinking. Pay attention to extra pieces and add-ons. “Santa was definitely the most difficult costume because of the beard,” he says. Size matters. “Elvis was my favorite costume—I did four marathons in it—but it was one-size-fits-all with a 50-inch waist that needed some adjustments,” he says. Know that other racers don’t like being passed by those wearing costumes. For more about Ian Sharman, go to or follow him on Twitter at @Sharmanian.

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3MEB KEFLEZIGHI is the only runner in history to win both the New York City Marathon and Boston Marathon and earn an Olympic medal. This is the second installment of his new "Marathon Meb" column for Competitor. Follow along each month in the magazine and also find regular training tips and inspiration at


AS RUNNERS, WE ALL HAVE OUR BAD DAYS, especially when getting ready for a marathon. Sometimes they happen in training and other times it’s in a tuneup race. But when you have a bad day, it’s important to keep the main goal in focus and push forward. When I’m training for a marathon, I’m thinking about two things: staying healthy and racking up the miles. I want to run as many miles as I can without crossing that fine line and stepping into injury. Those are the two key components to good training, whether you’re running 30 miles a week or 100. The biggest challenge I face is injury. Any runner who is training for a marathon is always walking that fine line. When we’re healthy and feeling good, we always want to do more. It’s hard to hold back. But it’s important to remind ourselves to conserve energy and stay healthy. It’s important to have confidence in your training. If things are going smoother than you anticipated in training, back off the mileage and test yourself with a shorter race and see how fast you can run a half marathon, 10 miles or maybe a 10K. It doesn’t hurt to test yourself out with a race or a hard effort in training, and it can be great for your confidence. As runners, we put a lot of pressure on ourselves. I put a lot of extra pressure on myself because I’m a competitor by nature. I’m going to be even more of a target for my opposition at the New York City Marathon in November because of what I did in Boston, and people are not going to let me go. So how will I handle that? When I’m doing tempo runs I visualize myself on First Avenue. When I see a hill during a long run, I think about Central Park and I ask myself, “You’ve already run 24 miles, how are you going to be able to execute this hill?” So, when it comes to race day, I feel comfortable in my surroundings and let my fitness dictate how fast I’m going to go. The marathon is all about patience. When you have a bad day, don’t let it knock you off track. Keep your main goal in focus, stay healthy and gain confidence through consistent training. Imagine the excitement of the last few miles of the race at the end of your long runs and let that carry you to the finish line.


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Ghost 7

Lightweight ride. Cushioned landing.

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SAVE OR SPLURGE? Choose running gear priced to fit your budget. BY ALLISON PATTILLO

WHEN IT COMES TO running apparel, looking good can go a long way toward feeling good. And everyone has their favorites—some like to splurge on shoes, while others want to have every color of the latest tank. But it’s no fun when your feel-good hobby becomes a financial drain. Thankfully, with smart shopping, you can decide when to save and when to splurge for a look that speaks to your sensibilities. Whether you gravitate toward classic pieces that need to last, high-fashion finds for the season, a quiver of running shoes or one go-to pair for every run, these items will have you running in style. The Nike Pro Bra ($35, provides smooth-fitting comfort and medium-impact compression support for A and B cup runners. Molded encapsulation and compression support and adjustability—both with shoulder straps and a back closure—make the Moving Comfort Fiona Bra ($46, popular with B and C cup runners who need more support. Both tanks are breathable, and the C9 by Champion

Double Strap Fashion Tank ($20, target. com) even has a built-in bra. Lululemon’s Run: Swiftly Tech Racerback Stripe ($48, tank features a slim fit, flat

seams and anti-odor technology.

Some compression shorts, like the UA Authentic

support for major upper leg muscles to help reduce muscle vibration and fatigue.   If the sock works, wear it! A three-pack of Sof Sole

Multi Sport Cushion Low Cut Performance Socks, ($10, means less laundry. Balega’s Hidden Contour socks ($14, give a no-slip, second-skin fit.



Skechers GoRun Ride 3 ($80, skechers. com) have lightweight cushion and support in an airy upper, while the Brooks Glycerin 12 ($150, is the Cadillac of neutral running comfort with a more locked-down fit.

Total cost for “Save” outfit = $170 14

Total cost for “Splurge” outfit = $338

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4” Compression Shorts ($25, under fit just right and prevent chafing. Others, like Women’s Compression Short ($80, do that plus provide engineered


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SPEED MAINTENANCE Don’t lose basic speed when training for longer races.





During the bulk of your half or full marathon preparation, it is advisable to include a shorter “speed” workout that touches on 5K-type pace or effort once every 14 days. The goal is to keep your fast-twitch muscles firing and developed, increase your efficiency at a quicker pace and inject some work at a higher heart rate, which in turn helps continue your aerobic development. These should be quick and hard but not overboard—you should not have to bend over and grab your knees after each interval. Keeping this faster work in the program will allow for an adaptation to running quicker and help you to run more relaxed at halfor full-marathon pace. It will also continue to promote efficiency, which allows you to burn less fuel in the longer event. HERE ARE A FEW SAMPLE WORKOUTS THAT COMPLEMENT A TRADITIONAL HALF- OR FULL-MARATHON PROGRAM: • 8–15 x 1:00 on/1:30 off [5K race pace for the “on,” easy jog for the “off”] • 6–12 x 2:00 on/2:00 off [5K race pace for the “on,” brisk jog for the “off”] • 4–8 x half-mile w/2:00–2:30 recovery [5K race pace for the half-miles with a very easy jog between] • 4 sets of 90-second/60-second/30-second repeats with 1:00 recovery between each repeat and 3:00 recovery between sets [start at 5K effort and get progressively quicker with each set]


Hill repeats are another great tool for maintaining speed and improving your mechanics and power. Many people run on hilly routes almost daily, but what I’m discussing here are actual repeats up a hill: hard up and very easy back down. Uphill repeats are a simple way to address your speed without having to run fast on flat ground. The hill creates resistance, slows the cadence and minimizes the danger of feeling frantic. You have to be careful to manage the downhill recovery.

THESE SAMPLE WORKOUTS SHOULD BE PERFORMED ON A FAIRLY STEEP HILL OF ROUGHLY A 7 PERCENT GRADE: • 8–16 x 45-second repeats • 2–4 x 2:00 repeats and 4–8 x 1:00 repeats • 4–6 x 2:00 repeats and 3–6 x 30-second repeats


Drills have become much more commonplace than they were two decades ago. The key is doing enough to get the added benefit but not risk injury or cause unnecessary fatigue. A little goes a long way with drills. A short 12- to 15-minute routine that you can do two or three times can add great value. Strides, or fast 80- to 120-meter accelerations, are also of great benefit if done correctly and not overemphasized. Four to eight strides should be done three to four times a week after easy runs. Take a complete recovery (1 to 2 minutes) between each. As you adapt to the quicker pace, strides can then be added to your warm-up for harder workouts. SAMPLE DRILL ROUTINE (20–30 METERS FOR EACH DRILL): Visit for demonstrations of each drill • Forward Arm Circles with Light Skipping • High Knees • A Skips • Two-Legged Hops (4 inches high) • Butt Kicks • Carioca • Leg Rises With Clap Under the Leg • Side Shuffle

3Running coach and two-time U.S. Olympian ALAN CULPEPPER is a vice president with Competitor Group Inc. and a race director for the Rock 'n' Roll Marathon Series.

MANY OF YOU ARE IN the midst of preparing for a half or full marathon this fall. Hopefully you have included some shorter speed workouts during the summer months to keep your speed in check, but if not, we will cover a variety of approaches that will either turn those systems back on or keep them in check. The goal of your training program as a whole is to continually touch on the various aspects of training stimuli throughout the year. What is constantly changing is how much of each stimulus to include in your training schedule at any given time. Bob Kennedy, former 5,000-meter American record-holder and the first nonAfrican to break 13 minutes for 5K, used to include fast quarter-mile repeats at his 1-mile race pace as part of his high-volume base training phase in the winter. The point is to highlight how speed is always something to include. Below we’ll look at a few aspects to consider in order to touch on your speed, keep your mechanics in check and maintain speed in your training rotation. First, let me say that the phrase “speed work” gets thrown around quite a bit and most people have a false understanding of what this should really look like. First and foremost, speed work is not all-out sprinting. Elite-level runners do include some very fast sprinting but for our purposes, “speed work” should be associated with distances ranging from 100 to 800 meters and paces ranging from 1-mile race pace (or effort) to 5K race pace (or effort).


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Starting Lines


Get Fit This Fall: 10-Week 5K advanced Training Plan










Total Mileage


4 miles easy

Rest or crosstraining

Hill Repeats: 5 miles total 6–8 x 20-second hill repeats at hard effort w/1:00–1:30 recovery between repeats

5 miles easy

5 miles easy + 6 x 20-second strides


7 miles w/10–12 x 1:00 hard/1:00 easy mid-run.



4 miles easy

Rest or crosstraining

Fartlek: 6 miles total 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pickups @ 5K effort w/2 min recovery jog between reps

5 miles easy

5 miles easy + 6 x 20-second strides


8 miles w/last 3 miles at goal 5K pace + 30– 40 seconds per mile



4 miles easy

Rest or crosstraining

Tempo Run: 6 miles total 2-mile warm-up, 2 miles at 10K race pace, 2-mile cool-down

5 miles easy

6 miles easy + 6 x 20-second strides


9 miles easy



4 miles easy

Rest or crosstraining

Fartlek: 7 miles total 5 x 3:00 @ 5K effort w/2:00 recovery between reps

5 miles easy

5 miles easy + 6 x 20-second strides


9 miles easy



5 miles easy

Rest or crosstraining

Intervals: 7 miles total 10 x 400m @ 3K race pace w/2:00 recovery between repeats

5 miles easy

6 miles easy + 6 x 20-second strides


10 miles @ easy/ moderate effort



5 miles easy

Rest or crosstraining

Hill Repeats: 7 miles total 10 x 45-second hill repeats at hard effort w/2:00 recovery between reps

5 miles easy

6 miles easy + 6 x 20-second strides


10 miles w/ last 4 miles run at goal 5K pace + 30–40 seconds per mile



5 miles easy

Rest or crosstraining

Intervals: 9 miles total 2-mile warm-up, 8 x 800m @ 10K race pace w/2:00 recovery between intervals, 2-mile cool-down

5 miles easy

6 miles easy + 6 x 20-second strides


10 miles easy



4 miles easy

Rest or crosstraining

6 miles easy

6 miles easy

6 miles easy + 6 x 20-second strides


8 miles w/last 4 run at goal 5K pace + 30– 40 seconds per mile



5 miles easy

Rest or crosstraining

Intervals: 9 miles total 2-mile warm-up, 5 x 1 mile @ 10K race pace w/1:30 recovery between intervals, 2-mile cool-down

6 miles easy

5 miles easy + 6 x 20-second strides


10 miles at easy/ moderate effort


5 miles easy

Rest or crosstraining

Intervals: 7 miles total 5 x 800m @ 5K race pace w/400m jog recovery between reps

6 miles easy

4 miles easy + 6 x 20-second strides




Competitor | september 2014

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1. Don't neglect a good warm-up: 2 miles of jogging followed by 4 to 6 fast strides will do the trick.

2. Avoid going out too fast in the first mile. It will come back to bite you!

3. Stay mentally tough during

mile 2 when focus usually starts to fade.

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4. Finish strong! Make the last mile your fastest of the race.

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5. Perform a 2-mile cool-down

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How much energy do you lose weaving around other runners in a race?

MARIO FRAIOLI’S quest to run Boston next year.


a half or full marathon, you’ll be able to conserve energy until some running room opens up and you can find your stride. Aggressively weaving through other runners early in the race to hit your goal split will almost always come back to bite you in the final few miles when you’re trying to finish strong, but conserving energy early will allow you to ratchet down the pace in pursuit of a new PR. 3MARIO FRAIOLI is the author of The Official Rock 'n' Roll Guide to Marathon and Half-Marathon Training (VeloPress, 2013) and coach of 2012 Olympic marathoner César Lizano.

Click here to read about

TRYING TO FIND YOUR RHYTHM in the early miles of a crowded race can not only be frustrating—but the constant starting, stopping and surging to find running room during the first mile or so can also cost you valuable seconds or minutes by the time you reach the finish line. Aside from seeding yourself in the proper starting corral, the best thing you can do once you’re out on the course is exercise patience and find as straight a line as possible to run until the crowds start to thin out a mile or two into the race. Yes, this will likely mean that you’re a few seconds per mile slower than your goal pace to start, but in a longer race, such as


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2014-08-06 5:42AM PM 8/14/14 8:13



Click here to read how to heal the 5 MOST TROUBLING RUNNING INJURIES.

Everyone gets a little dinged up training for a marathon. BY JASON DEVANEY

LET’S BE HONEST: Runners deal with injuries. It’s just the nature of doing what we do. Some of these are minor, such as black toenails and shin splints, while others, such as IT band syndrome, stress fractures and ankle sprains, can be more serious and sideline you for weeks. And while there’s no cure-all to prevent and easily eliminate these afflictions, there are things you can do to help keep them at bay. And once an injury rears its ugly head, following a few simple guidelines can help you nip it in the bud.

Getting timely treatment for aches and pains is crucial to running healthy again.


kMany injuries result from a poor running style or gait, improperly fitting shoes or favoring one side of your body because of a previous injury. Getting a gait analysis, working with a coach to improve your running form, visiting a specialty running store to get properly fitted for shoes and going to physical therapy are all things that you can do to help lessen the likelihood of injuries or reverse the course of an already existing ailment. None of these options are an overnight fix, but when given some time, each one can get you back on track. “I’ve dealt with a variety of injuries while training, especially as a newer runner increasing to the marathon distance,” says 26 Strong coach Lora Vaccaro. “A few things I try to do to prevent injury include getting enough sleep while training, truly resting on rest days, incorporating strength training and eating a healthy diet.”


k“The longest I have had to go without a run was about seven days last spring when I developed minor pain on the top part of my foot after the New York City Half Marathon,” says 26 Strong coach Michele Gonzalez. “The pain began the day after the race and I tried going for a short run, but I felt pain and I immediately stopped. For the next few days, my focus was on icing, doing light cross-training, strength training and 22

just resting it as much as possible.” Gonzalez says her recipe for treating an injury is to stay ahead of it. When you first feel a twinge in your knee or an uncomfortable feeling in your ankle, cut your run short, head home and rest. It’s better to not run at all and let the injury begin to heal before it gets worse than to continue running and have it sideline you for an extended amount of time. Gonzalez’s fellow coach Danica Newon has a deeper injury history, but she has learned how to deal with being sidelined. “I had a lot of issues with my IT band when training for longer distances, specifically the marathon,” Newon says. “It’s easy to be lazy and not consistently ice bath, stretch and foam roll, but when you do these things, it makes a huge difference in taking care of your body and making sure it’s at its best. Resting is so important too.”


kThink of your body like a car: Changing the oil on a regular basis helps keep it running smoothly. Eating well, improving your

PRESENTED BY competitor


running form and incorporating strength training and stretching into your routine can do the same for you. “I usually keep my mileage to 35 to 45 miles a week when training for a marathon because I run much better when I’m not running quantity but quality miles,” Newon says. “Make sure you’re warming up before you run, stretching and doing injury prevention like foam rolling, using compression and ice baths and taking adequate rest.” Adds Gonzalez: “I have found that the more I focus on the ancillary aspects of running, the less tweaks or issues I have during a training cycle. Things like strength training, core work and stretching help balance and strengthen my body. Additionally, the more mileage I put in, the more important recovery becomes.”

Scott Draper



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Starting Lines


The Gluten-Free Runner Plenty of runners are finding that they have issues with gluten—including two on our Competitor team—so we went in search of some new products that will be easy on the stomach for those who tend to eschew foods like cereal and cookies. By Nicki Miller

Just Add Milk

Cereal can be the most important meal of the day, given that it often graces the breakfast table. Last year a couple of cereal nuts started MixMyOwn, a personalized muesli service catering to the very individual taste buds of anyone who enjoys a bowlful of flakes, dried fruits and the like. You select your cereal’s base, fruits, nuts and seeds, and ingredients are labeled based on “no sugar added,” “super food,” “gluten-free” and more, so it’s easy to get creative. The gluten-free mix ($8.61 for 12 ounces) features flakes, raisins, apricots, banana chips, almonds, soybeans, sunflower seeds and pumpkin seeds. But you can also mix your own (of course!) with chia seeds, dried papaya, acai powder and plenty of other add-ins to be glutenfree (or not).


Snack Attack

Sometimes even the most dedicated runner, who eats all the right things, needs a cookie. It can be tough on the tummy when your gluten-free, but Mary’s Gone Crackers keeps coming out with new gluten-free items, whether it’s cookies, graham crackers, pretzels or regular old crackers—except these aren’t your grandma’s flour-based cheese-delivery devices. The namesake product comes in seven flavors (two are onion and caraway) and we liked the crisp texture. Since gluten-free foods tend to be more bland, sometimes strong flavors can be a challenge. Despite that, we thought the ginger snaps tasted like ginger snaps do. The chocolate chip cookies were a favorite for their taste as well as their texture—not too moist or dry and they didn’t fall apart.

Competitor | september 2014

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I HAVE BAD KNEES. Actually, I should say I have bad hips, which cause my bad knees. I also have a wonky ankle, which somehow, in turn, makes my knees grumpy. Sometimes I have weak hamstrings, which make my knees hurt too. So really, my knees are just fine. It’s the rest of my body that’s going bad. About two or three times a year, my knees decide they’ve had enough of hill repeats and tempo runs and go on strike. If they weren’t attached to my body so well, I’m pretty sure they’d jump off and form a picket line, hoisting signs in the air that say “NO MORE 10KS” and “FARTLEK IS A STUPID WORD.” But instead, they ache and groan and lock up when I try to go down stairs. When that happens, I head to Dr. Ball’s office, where he looks me up and down before declaring my knees are just fine. 26

the rest of the stack leans precariously; subtract another, and the whole tower goes down. Dr. Ball is right: My knees are never the issue. Instead, it’s something else I’ve neglected in training, whether it’s strength work, foam rolling, form drills or proper

About two or three times a year, my knees decide they’ve had enough of hill repeats and tempo runs and go on strike. recovery. When I don’t fulfill my end of the bargain, my knees go on strike until I learn my lesson and promise never to do it again. One of these days, I’ll actually succeed at it. Until then, I have an ongoing game of Jenga to play. 3SUSAN LACKE is a Phoenixbased, age-group runner and triathlete. You can follow her training adventures at

Matt Collins

Dem Bones

“I’m sorry, what? No, my knees are not fine. My knees hurt.” “Your knees are fine, Susan. The problem is actually riiiiiiight…” Dr. Ball takes a thumb to my right glute, causing me to yelp in pain, “there.” “There” is never the same location. One month, my knee problem will be caused by weak hamstrings. The next, tight calves are the culprit. One time, after almost a year of pain-free running, my knees went on strike again, prompting another visit to Dr. Ball. He stood five feet in front of me, cocked his head to the side, and pursed his lips. “Have you rolled your ankle since the last time I saw you?” I squinted at him suspiciously. How did he know? “Yes, but that was four months ago. It’s healed. My knee is the issue, what does my ankle have to do with—” “Everything,” Dr. Ball interrupted with a snap of his fingers. “Sit down and let’s get to work.” Every time my knees are fixed by adjusting everything but my knees, I’m reminded of how my body is nothing more than a flesh-and-bones game of Jenga. When one block is removed,


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There’s a coach in every watch. Meet the GPS running watches with coaching features so dialed-in, they might know your abilities better than you do. 220 gives you essential running data like distance, pace and heart rate. The 620 adds a touchscreen, VO2 max estimating and a recovery advisor. And when you pair 620 with HRM-Run you have access to advanced running form coaching data like cadence, vertical oscillation and ground contact time. Both 220 and 620 are compatible with free training plans from Garmin Connect™, which you can send to your watch, for real-time coaching. To learn more, visit

Forerunner 220 | 620 ®

©2013 Garmin Ltd. or its subsidiaries

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8/14/14 8:14 AM

Women are beating men when it comes to start-line gender ratios, but there was a time when running was a men’s pastime. We talk with some of the women who have been the front runners for the sport, championing innovations, empowering newcomers and outrunning any adversity along the way.


Click here to see a photo gallery of Shalane Flanagan’s career highlights.

“Running is an amazing sport, no matter what level of runner you are or how fast you are. It is empowering, it brings people together, it develops a sense of community, and that’s especially true for women. I think it’s the easiest sport for a lot of women to be a part of, and we can all find inspiration all over the place. It’s no surprise how much it has grown and how much women are a part of it. I’m proud to be running now with so many other women involved.” —Shalane Flanagan, 2012 U.S. Olympic Trials Marathon champion and third fastest female marathoner in U.S. history COMPETITOR.COM

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The Innovators


1954 British-born Diane Leather becomes the first woman to run a sub-5-minute mile (4:59.6) on May 29, just 23 days after Roger Bannister ran his 3:59.4 mile. The IAAF didn’t recognize the women’s mile as a world record event until 1967. 32

1960 Women are allowed to participate in five running events in the Summer Olympics, including the 800 meters, which had been banned after the 1928 race because of questions as to whether it was too taxing for female athletes.


Cavassa explains. “We then consider the athlete within the woman. It’s a subtle difference, but has led to our success in providing product that performs in the way women want and need.” At the same time, Moving Comfort has Jogbra to thank for taking the lead in sports bra design and innovation—even if it was as simple as sewing two jock straps together.

Kathrine Switzer is the first woman to run the Boston Marathon with an official bib registered under the name K.V. Switzer. Although race official Jock Semple tries to pull her off the course, she finishes the race in 4:20 and is subsequently banned by the Amateur Athletic Union (AAU).

1975 After becoming a law in 1972, Title IX begins to go into effect, discouraging unequal federal financial aid and university support for women’s programs. The average number of women’s sports teams for an NCAA school at the time is 2.1.

1972 The AAU allows women to register for marathons after dropping its 1961 ban on women competing in U.S. road races. However, women are required to start at a separate time. In protest of the “special” start, women sit at the starting line of the NYC Marathon.

From top: Courtesy of Moving Comfort; Corbis

t’s unfathomable that before 1977 sports bras didn’t exist. In fact the first sports bra—dubbed Jogbra— was fashioned out of two jock straps The idea behind sewn together by runners Lisa Lindahl, sewing two jock straps Polly Smith and Hinda Schreiber. together to create the first Jogbra was actually inspired by That same year, Moving ComLisa Lindahl’s husband. Lindahl fort—the women’s sports apparel and costume designer Polly Smith company known for their highly were working on a prototype when Lindahl’s husband walked in and technical and supportive sports jokingly pulled a jock strap over his bras—was born and released the head and around his chest. The first women-specific running shorts. two women immediately got to work. “Shorts built for a woman’s body was transformative,” says Anne Cavassa, the vice president of global apparel for Moving Comfort. “For the first time, women could run in comfort—freeing themselves from the chafing, binding, irritation or just poor support that came with the men’s or unisex product offering at the time.” As a young 26-year-old runner, founder combinations—that’s more options than Ellen Wessel was unable to find attractive you’d get buying a regular bra. In 2009, options for women’s running shorts. With in-house biomechanic testing of sports bras only a $75 investment and a sewing mawas introduced, and, as a result, the Movchine, she set out to create the first pair of ing Comfort Fiona sports bra claimed the women-specific shorts and from there built number-one-selling apparel item at specialty her business, Moving Comfort Inc. run retailers in 2010—and continues to be However, it’s the brand’s sports bras that Moving Comfort’s most popular item today. have revolutionized true running comfort for “As a company of women, we underwomen. In 1995, Moving Comfort designed stand and are well-equipped to address the its first sports bras, the Olympia and Athena, unique ways women experience movement as part of an expanding apparel line. first and foremost,” “Surprisingly, the market for sports bras hadn’t grown much since the ’70s. When we started to innovate, only one other company was making sports bras—Jogbra, which was sold to Champion,” Cavassa says. “The opportunity was huge.” Today Moving Comfort boasts an impressive collection of 13 bra styles with some styles offered in 30 different size


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The Pioneer


Courtesy of Nike(2)

hen the ’80s rolled around, Joan Benoit Samuelson was well into her running groove. The struggles of the ’60s and ’70s had morphed from an uphill battle to more a matter of time. And, although women did not yet have a marathon in the Olympics or equal opportunities across the face of running, the tide of change was riding high. When asked about her role in the women’s running movement, Samuelson suggests she was simply lucky to be in the right place at the right time. “I was not involved in the struggles, I just ran,” Samuelson says. “I let my running do my talking.” Her soft, staccato footsteps made a big impact. While still attending Bowdoin College, Samuelson won the 1979 Boston Marathon, setting American and course records in the process. In 1983 she repeated her Boston win and broke the world marathon record. “When it came time for the first women’s U.S. Olympic Trials Marathon, knowing the Olympics were going to be hosted on U.S. soil in Los Angeles gave me a desire to make the team,” Samuelson says. “I wanted to give it my best shot. I also didn’t want to let Nike down since they had invested so much in me.” Samuelson’s efforts paid off in 1984 when she made sports history by taking home the gold medal at the first women’s Olympic marathon at the summer games in Los Angeles. Samuelson, who had promised

1978 Nike introduces the first women-specific running shoe, with the Nike Waffle Racer.

herself that she would run her own race, broke away from the pack just 14 minutes into the race because she thought the pace was too slow. She held on to her commanding lead through the race. When Samuelson ran through the tunnel to go into Olympic Stadium, she knew life would be different when she came out on the other side. “Joanie’s gold, to me, is the best moment In addition to being in the history of a motivational speaker, women’s distance author and consultant with running,” says Nike, Joan Benoit Samuelson founded the Beach to Beacon 10K Shalane FlanaRoad Race. The event, which just gan, who earned held it’s 17th running, happens the bronze every August in Cape Elizabeth, Maine, and benefits children’s medal in the charities throughout the 10,000 meters at state. the 2008 Olympics, placed second at the 2010 New York City Marathon and finished “I think my legacy seventh at the 2014 Boston Marathon in is that I’m fortunate 2:22:02, the fastest time for an American and blessed to be woman. “That’s what I’m striving for—a out there running,” moment like that.” Samuelson says. “We As a result of her ability all inspire each other to run her own race, fierce and I’m happy to competitiveness and lowimpart information to key approach, Samuelson developing runners, has continued to be an but we all have to run inspiration to other our own race.” women for 30 years.

1983 After being unable to compete in the 1980 Summer Olympic Games due to the U.S. boycott, Mary Decker Slaney wins gold medals in the 1,500-meter and 3,000-meter runs at the inaugural IAAF World Track & Field Championships in Helsinki, Finland.

HERE CLICK ow h d to rea enoit B n a Jo lson Samue ed iz energ n’s m o w e in g runnin 84. 19

1988 Norway’s Grete Waitz wins the New York City Marathon for the ninth time (a record that still stands).

1985 Great Britain’s Zola Budd breaks the world record in the 5,000 meters on the track for the second time in three years with a 14:48.07 effort, running barefoot.

1987 Jackie Joyner-Kersee becomes the first female runner to grace the cover of Sports Illustrated. The cover line next to her photo reads: “Super Woman.” COMPETITOR.COM

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The Motivator


Russian middle-distance runner Svetlana Masterkova sets (and still holds) the women’s mile world record of 4:12.56 at a race in Zurich, Switzerland, just a few weeks after becoming the second woman in history to win Olympic gold medals in the 800- and 1,500-meter events.

1991 Susan G. Komen’s Race for the Cure debuts the first pink ribbon at its NYC event. The now-iconic symbol for breast cancer awareness is given to all breast cancer survivors and participants of the race. 34

1994 TV talk show host Oprah Winfrey crosses the finish line at the Marine Corps Marathon in Washington, D.C., in 4:29:15. Her effort, which included her losing 80 pounds in the year leading up to the race, sparks a new running boom among women, with the theme of “anyone can do it.”

plains. “It is an opportunity to bring people together from all walks of life and to actually combat a certain social stereotype.” Since GOTR’s founding in 1996, women in running and women-specific running events have significantly increased. In 2012, GOTR alone hosted 253 end-of-season 5K events across the country. However, Barker is still amazed by the impact GOTR has had on women’s running as a whole. “Joanie [Benoit Samuelson] was my space-maker. She ran that marathon and I was just 22. I looked at that and just went, ‘Oh my god, if she can do that,’” Barker says. “So I’m sure people do that with GOTR and I just can’t see it yet. Maybe when I’m 80, I can look back and see the space it made for girls and women.”

2002 Ultrarunner Pam Reed wins the Badwater Ultramarathon, a grueling 135-mile course through Death Valley in the middle of July when temperatures peak at 120 degrees. She beats both men and women entered in the race and repeats the feat in 2003, when she beats legendary ultrarunner Dean Karnazes.

2004 Nicole DeBoom founds Skirt Sports after winning Ironman Wisconsin in the prototype of what would become the original Race Belt skirt. Her brand continues to change women’s go-to race-day outfits around the world.

Clockwise from top: Courtesy of Girls on the Run; courtesy of Skirt Sports; courtesy of MCM


nlike any of the nonprofit programs of its time, Girls on the Run (GOTR) started in the ’90s as a social movement to empower young girls through running. Founder Molly Barker piloted the program in Charlotte, N.C., with 13 girls in tow, coaching and counseling them through 24 lessons on life skills. From the initial 13, Molly Barker’s favorite the girls multiplied to 26 the followGOTR story is of a young girl in the program who ing year, then 75, and now more than was abused and had selective 130,000 girls in 200-plus cities across mutism, who—on the last day of North America participate in GOTR the three-month-long program— programs every year. started to speak again. “It “The original goal, interestingly, is just [GOTR] is so much more than running,” Barker says. coming to fruition now,” Barker says. “In age of 15. the beginning it was to create a personal, As Barker got older, her individual awareness about the girl box and battles with the girl box resulted that we have ways to get out. But the ultiin alcoholism until she quit drinking at the mate goal was to create a cultural awareness age of 32. In recovery, she says, “I started of the box so that systems would change and to live a more full life and thought wouldn’t more women could be in leadership roles.” it be cool to give girls the tools to navigate The “girl box” refers to gender stereotheir way through and around that box.” types and pressures that limit opportunities Through GOTR, running has not only for both young girls and women. Once a provided an escape from the girl box, but it self-conscious teen herself, Barker recalls her has also made space for thousands of young own difficulties within the girl box and its girls to express themselves freely, healthily genesis for GOTR. and without judgment. “I discovered when I ran for those brief “The other thing that GOTR has introperiods of time, that girl box and all those duced is that this whole sport is a social agent negative messages just slipped away—the for change. It can be used to create fellow‘I’m not pretty enough,’ ‘I’m not smart ship and introduce more girls to running and enough’ and all that,” their own power,” Barker exsays Barker who started running at the


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The Entrepreneur


2009 Women’s Running publishes its first issue and is now the largest women-specific running magazine in the world.

2007 British runner and marathon world record-holder Paula Radcliffe wins the New York City Marathon 10 months after giving birth to her daughter, inspiring mother-runners all over the world. 36


Shalane Flanagan, Desiree Davila (now Linden) and Kara Goucher finish 1-2-3 at the U.S. Olympic Trials Marathon in Houston. It was the first time the top three finishers ran sub-2:30 in the trials.

“There’s a lot of work to do [to make contracts] that reward both healthy training and racing, but also recognize the full scope of women’s abilities, one of which is having babies, instead of punishing them for that,” says Bergesen, who points out that Oiselle athletes are also its consumers and a big source for product feedback. The company has certainly grown into its big girl shoes as it continues to celebrate women and running. In an effort to bring more eyes to the demanding elite racing scene, the brand recently launched The Flock, a membership-based program for its sub-elite athletes working to make a splash on the competitive running circuit. Between nabbing famed athletes, such as Fleshman and Goucher, and boasting a recognizable presence on the running scene, the brand is soaring to a whole new level—one that will continue to support women runners, challenge the norm and raise the bar for any future brand that steps in the fem space of endurance.

2013 High school running prodigy Mary Cain of Bronxville, N.Y., finishes second in the 1,500 meters at the USA Outdoor Track and Field Championships, thus becoming the youngest American to represent the U.S. at an IAAF World Championships meet. She became the youngest woman ever to make the finals and wound up placing 10th.

2014 Shalane Flanagan’s fast early pace at the Boston Marathon sets the tone for the first four finishers to break the course record against the race’s most competitive field in history. Flanagan winds up seventh with the fastest American women’s time in Boston history.

From top: Courtesy of Oiselle;

ike many blossoming companies, Oiselle Running started with the simple desire to make something better—in this case, it was a women’s run short that was flattering and didn’t “bunch” in the wrong spots. CEO and founder Sally Bergesen went through the crafting The Flock offers process to bring the improved piece to the sub-elites a chance to women’s running market, birthing the train at a high level and race in Oiselle gear while helping fund first-ever Roga short in 2007. the brand’s mission to support pro Now, seven years later, Bergesen athletes. The membership-based leads an empire of notable elite club gives $25 back to the company’s athlete fund, which assists in covering athletes, close-knit colleagues and costs for Oiselle elites to travel to major runners. Not only is Oiselle—French competitions. Members also receive for “bird,” alluding to the weightlessfree shipping, a race singlet, a spike connected to our bag and a $20 discount on all ness that only a runner knows when brand. It’s more running bottoms for their flying through a workout—making a authentic when they own training and racing. presence in the women’s running marwear it—they aren’t ket with its quirky marketing and daring just selling something, but social media presence, but it is also gaining they are wearing something they like,” Bergetraction among speedy elites. Marathoning sen explains. “Clothing actually has a proven sweetheart Kara Goucher, a former Nike ability to enhance your state of mind and athlete, signed with the brand in March. confidence—that feeling you get when you “It’s blown my mind, frankly,” says want to feel like you can do anything, like a Bergesen about signing Goucher. “Women pro athlete would want to feel if they were are gravitating more toward brands that view starting a major championship race.” them as a human more than just a stat sheet.” Bergesen and Oiselle first raised eyebrows The small Seattle-based clothing company after signing Lauren Fleshman, a former prides itself on catering to the woman athlete Nike athlete, during her pregnancy, an and maintaining a noticeable presence for unheard-of move in the industry. Fleshman, its sponsored elite runners as they step onto a two-time U.S. champion in the 5,000 the track or into the road-racing scene. meters, was the first major name to jump The unique business structure and contract on board with Oiselle’s uncharted sponsorprogram for elites allows those who join ship structure, which offered a stake in the Oiselle to not only race with the brand, but company, a say in the clothing and a tiny also have a say in the clothes underneath two-page contract to seal the deal. their bibs. “It makes [our athletes] feel more


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S aV e yo u r a d r e n a l I n e For the race

Š 2014 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.

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What’s Your Number?

Explore the stats of women runners over the last 30-plus years.

Paula Radcliffe’s world marathon record, set in 2003 at the London Marathon. Ranking of Women’s Running as the most-read sports publications by women, according to Running USA’s 2013 survey. Number of

women-specific running events in the U.S.

Amount of women runners who enter events as a “competitor,” according to Running USA’s 2013 survey.


Time Joan Benoit Samuelson ran at the 2008 U.S. Olympic Trials Marathon in Boston, where she achieved her goal of running sub-2:50 at the age of 50.

Number of

most marathons

completed by a female in the span of a year. Parvaneh Moayedi, an Iranian-born Texan, started her record run with the Rock 'n' Roll San Antonio Marathon in November 2012 and completed her 168th exactly 364 days later at the Forth Worth Marathon.

Number of Twitter followers for booming women’s running brand Oiselle.

The first-year profit made , which from the went to market in 1977.


Kara Goucher’s place at the NYC Marathon in 2008—her debut marathon. She finished in 2:25:53.

Grete Waitz’s time while winning the New York City Marathon for the second time in 1979. She became the first woman in history to finish 26.2 miles under 2:30.

Number of gold medals American sprinter

Age of the oldest female marathon finisher,

Gladys Burrill,

who started running marathons at 86 years old.

Percentage of female runners who run

won running in the 1960 Olympic Games in Rome.

Running pioneer

The year Girls

in Boston in 1975. She’s completed the iconic 26.2-mile race eight times during her running career.

officially became a 501c3 nonprofit organization.

Kathrine Switzer’s marathon PR, run


4 to 7 hours

per week, according to Running USA’s 2013 survey.

Wilma Rudolph

on the Run

Competitor | september 2014

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HIND is a registered trademark of Collective Licensing International, LLC. Copyright Š 2014. Collective Licensing International, LLC. All Rights Reserved.

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see Click here to e th a video from 100 e ll vi ad 2014 Le . do in Colora






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Rock Hard Runners: Set in Colorado’s rugged San Juan Mountains, the Hardrock Endurance Run is a grueling, yet stunningly beautiful 100.5-mile race with 67,000 feet of cumulative elevation change. It’s the ultimate leg- and lung-burning trail race, with an average altitude of 11,100 feet above sea level. Clockwise from left: Tim Olson, Kilian Jornet and Julien Chorier set the early pace on the morning of July 11 as they trudge toward Grant Swamp Pass, the first of 13 mountain passes; many runners, such as Jared Campbell, use lightweight trekking poles to help with the massive climbing sections of the race; spectator B.J. Haeck cheers on competitors; Darcy Piceu, the women’s winner for the third straight year, runs through a tunnel near Ouray at mile 44 of the course.

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Click here for more amazing images from the Hardrock 100.

Rocky Mountain High: The Hardrock course connects four historic mining towns—Silverton, Telluride, Ouray and Lake City—but it’s the backcountry areas and mountain passes in between that are the most rugged, scenic and special. From top: Despite the rigorous course, Spaniard runner Kilian Jornet makes it look easy running a gravel road into Ouray en route to a record-setting victory the next morning; Scott Jaime (left) and pacer Nick Pedatella head into the Grouse Gulch aid station (pictured later that night) at mile 58.4, a welcome opportunity for food, rest, dry clothes and a chance to connect with crew. When the night sky wasn’t bright with lightning, the waxing, almost-full moon peaked through the clouds. But the skies unleashed a massive storm in the middle of the night and rained down on runners for hours.



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To the Finish: Guided by the light of their headlamps, runners zigzag toward the highest point of the course, 14,058foot Handies Peak, on a through-the-night journey that will lead them back to Silverton. When they get there—some after another sunset and sunrise—they won’t find a finish line, but instead a massive rock that serves as an ode to the area’s mining glory days. To be counted as an official finisher, you must kiss the rock as Julien Chorier (bottom left) and Tim Olson (bottom right) prepare to do after a long night on the course. In this year’s race, 100 of the 140 runners who started the race—89 men and 11 women—made it back to Silverton by 6 a.m. on July 13 within the race’s 48-hour cutoff time.


Competitor | september 2014

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Hal Koerner’s Field Guide to Ultrarunning will help you prepare for going long. The best gear, the right foods, the energy-saving techniques—in this comprehensive book on ultramarathon, one of America’s top ultra racers shares hard-earned wisdom, field-tested practices, and proven tips to help you get ready for runs from 50K to 100 miles and beyond. Hal Koerner offers a smart, down-toearth guide and three detailed training plans to help you test your limits and dig deep for your first, your next, or your fastest ultra.

Available in bookstores, running shops, and online. See a preview at

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e g a s s a Self-M

R O F TIPS ERS N N U R Easy Techniques to Help Loosen Tight Muscles




Why Your Muscles Love It By rolling with a foam roller, we are able to break up muscular knots that have developed from repetitive tear and repair of those tears in the muscle. The muscle fascia is like Saran wrap around muscles and organs all over our bodies. A wrinkle in the muscle fascia can tug on neighboring areas and actually create pain elsewhere. Those wrinkles can pull bones out of alignment, trap nerves and reduce muscle function length. Consider the calf: If the fascia around the calf is bound up due to tightness, the fascia is going to tug on the plantar fascia and create issues that may get your attention first— which can throw you off the actual initial culprit, those tight calves. The muscle can stretch more easily once we roll it to help release the grip of the muscle fascia. Thus, rolling out the fascia can result in greater runner efficiency.

1. Glutes The butt muscles are an intricate weave of hip-stabilizing muscles that, if allowed to get too tight, can make a mess of your hips. By sitting on a tennis or lacrosse ball (or using a foam roller or massage stick) and rolling over sensitive areas, you can help unlock areas that might be creating pain for you elsewhere. For example, if your piriformis muscle is tight, it can entrap the sciatic nerve. This entrapment can lead to pain and tingling (maybe numbness) down the hamstring or shooting pain in the pelvic floor. When rolling, be sure to work not only the soft tissue, but also along the edge of the sacrum and tailbone where muscles attach. 2. Shins Tightness in the peroneal muscles (connecting the lower outside calf muscles to the outside of the foot) can result in pain in the sole of the foot. A tight tibialis anterior (the fleshy

Clockwise from top left: Scott Draper(3); John David Becker

As runners, we churn out the miles, but how many of us make a conscious effort to ensure our muscles are prepped and cleaned up before and after throwing on that daily mileage? Just as a skier waxes his skis or a cyclist tunes her bike, so too must runners make sure that their muscles are primed to perform without a hitch. If our muscle fibers are bound up, they won’t glide and hold how they should. This is where massage becomes a vital tool for athletes. Therapeutic massage increases a runner’s range of motion, allows for quicker recovery due to increased blood flow, stimulates the digestive system and paves a path for better rest and recovery. It also increases the “happy” hormones of serotonin and dopamine while decreasing the stress hormone cortisol. But a good massage isn’t cheap, often costing anywhere from $50 to $80 per hour, so it’s considered a luxury more than a necessity. Here are some self-massage tips you can put to work on yourself to ward off aches and injuries or help a wound-up muscle unwind.



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How much pressure?

We all know too much of a good thing can be bad for you. The same goes for self-massage. You may think that since you are in charge, you can withstand more pressure for a longer period of time. It’s recommended, however, to self-massage an area for no more than two minutes at a time. Read the tissue: If it becomes red and warm, it’s time to stop.

Don’t have a drawer full of fancy self-massage tools? You can use household items, such as a golf ball, tennis ball or a rolling pin, to get the job done. However, specialty tools are often more effective.

RE CLICK HE m a fo re for mo and s p ti g in roll s. e u iq techn

3. Calves As stated earlier, tight calf muscles can lead to pain in the sole of the foot (plantar fasciitis). Using a stick or foam roller can be helpful in ironing out these muscles. In a relaxed position, try skin rolling the tissue to help loosen the fascial fabric in the area. Grab the skin loosely between your thumb and pointer and middle finger and roll. 4. Quads/IT-Band/

➤ Hamstrings

The upper leg area is probably the area we most frequently choose to self-massage. Be sure when rolling out the IT

band to roll to its attachments (top of hip bone to outside of knee). When rolling out the hamstring, be sure to roll, and even pause, at the top where it attaches to your sit bone. 5. Feet

➤ Roll your foot fascia out with a golf ball, a frozen water bottle or a sock full of marbles knotted on the end. You can use your fingers to dig into the tissue or consider using the back of a small kitchen melon scooper. The Final Stretch Stretch after massaging/rolling to reap the benefits of loosened muscles. For example, after rolling out the IT band, stretch the quads. Focus on muscle weaknesses, but don’t neglect the rest. Amanda McCracken, C.M.T., is a massage therapist, running coach and a 17:47 5K runner based in Boulder, Colo.

SELF-MASSAGE TOOLS Rumble Roller Beastie Hook and Beastie Ball This handy (and durable) stainless steel hook and knobby massage ball let you do self-massage and release trigger points in the hard-to-reach spots of your neck, shoulders and upper back. The massage ball can also be popped out of the hook and used on its own. ($25,

part to the outside of the shin bone) can be attributed to shin splint pain. Rolling these out with a stick or ice from a paper cup can help decrease inflammation. A tight tib-anterior can create knee pain, so be sure to roll or use cross-fiber friction at its insertion point just medial to the outside of the knee.

Enso Roller ➤ The Enso Roller is a 13-inch aluminum roller tool with four 4.5-inch discs and four 5-inch discs that can be used as a handheld massager or floor roller. Group discs together for gentle relief or spread them apart to achieve a deeper massage. Use it to relax and elongate tight muscles, help break up scar tissue and boost circulation, and increase flexibility. It’s more user-friendly and targeted than a standard foam roller. ($89, —ALLISON PATTILLO COMPETITOR.COM

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REAL FOOD, NOW PORTABLE PROFESSIONAL ATHLETES ARE LEAVING PACKAGED, PROCESSED FOODS AT HOME. The menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best. In their new cookbook Feed Zone Portables, Chef Biju Thomas and Dr. Allen Lim debut 75 favorite portable foods. Each real food recipe is simple, delicious, easy to make— and ready to go on your next ride or run. Try out all-new rice cakes, two-bite pies, griddle cakes, waffles, baked eggs, sticky bites, rice balls, paninis, cakes, and cookies. Wherever you go, these real foods will nourish your best performance.

GET MOVING WITH FEED ZONE PORTABLES. Both Feed Zone cookbooks are now available from SKRATCHLABS.COM and in bookstores, bike and running shops, and online. Try sample recipes at FEEDZONECOOKBOOK.COM.

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FORGET THE CLICHÉ of dairy farms and hats made of foam cheese—Madison is a modern metropolis with a serious love for endurance sports. It’s Wisconsin’s second largest municipality with a population of 240,000, but it doesn’t feel like a bustling city. With an energetic college-town vibe, “Madtown” is home to a vibrant age-group running scene and a beautiful network of trail routes. “I spend a lot of time running by the lakes,” says marathon enthusiast and Madison resident Brett Anderson, “but if I want to change it up, I’ll run through the [University of Wisconsin] campus or one of the trail networks. I’ve lived here for six years, and I still find new places to run all the time.” If you’re looking for company on the trail, there’s no shortage of running partners in Madison. Wisconsin’s capital city retains its small-town, Midwestern friendliness, with many runners offering words of encouragement in passing and an open invitation to the many free group runs in the area. Post-run, treat yourself to a local brew and a plate of cheese curds, or a big bowl of creamy frozen custard—OK, perhaps the dairy cliché is a little bit true.

CLICK HERE to read about the trails in Bend, Ore.


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Clint Thayer


K Follow the yellow brick road—or arrows! Organizers of the city’s annual Lake Monona 20K race spray-paint LMR arrows and mile markers on localfavorite Lake Monona Loop to aid runners in training. Start at the “S” in Winnequah Park and follow the route, which takes you over rolling hills and along the scenic shores of the city’s most famous lake. A calming respite within the bustling city, the UW Arboretum offers more than 1,000 acres of prairies, forests and wetlands—and many miles of trails for your running pleasure. In the winter, Elver Park is the place to be for cross-country skiing. But when there’s no snow, it’s hill repeat central for Madison runners. Feeling the need for speed? Start on Randall Avenue on the University of Wisconsin campus and follow the Southwest Bike Trail, a flat, paved and shaded path. Markers every 800 meters make measuring your intervals a cinch.


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Madison, WI

destination where to


x Since opening in the 1947, Mickie’s Dairy Bar (1511 Monroe St.) hasn’t changed much—and judging by the line out the door every morning, it doesn’t need to. The hole-in-the-wall diner still serves up classic breakfasts, such as The Scrambler, a platter of hash browns, scrambled eggs, cheese and gravy. Try a Wisconsin staple—beer-battered cheese curds—at The Old Fashioned (23 N. Pinckney St.;, named after the state’s signature cocktail, a sweet mixture of brandy, fruit and aromatic bitters. For the freshest taste of local food, eat at Merchant (121 S. Pinckney St.;, a casual farm-to-table restaurant that utilizes goods delivered daily by local farmers, bakers and butchers. The menu changes with the day’s crops, but the quality is consistently high. After dinner stay for a drink. The friendly bartenders create craft cocktails on the spot from your favorite liquors and garden-fresh fruits and herbs. Dessert is served at Michael’s Frozen Custard (5602 Schroeder Rd.; where ice cream’s cousin is dished up in chocolate, vanilla and creative flavorof-the-day specials, such as Caramel Cashew, Peanut Butter Oreo and Raspberry Truffle Cheesecake.

where to



Madison marathon


k The four seasons cycle beautifully in this southern Wisconsin town; spring brings an abundance of lilac blossoms to the trails, while summer’s mild humidity is quickly removed by a post-run dip in the lake. Fall’s crisp air makes Madison a perfect fall race destination. Winter, however, is Madtown’s biggest season, lasting up to five months. Though the city is beautiful when covered by a blanket of snow, winter temperatures frequently dip into the negative degrees, sending even the hardiest runners to the treadmill.


michael’s frozen custard

The 97-year-old Wisconsin State Capitol building in Madison is a very prominent structure and it includes the World’s largest granite dome. It is so iconic, it’s used as a directional landmark for the entire city. k Stock up at Movin’ Shoes (528 S. Park St.;, the original running specialty store in Madison and a fixture in the city’s running scene. The well-trained staff is usually made up of UW runners (former U.S. 10,000-meter recordholder Chris Solinsky once donned a Movin’ Shoes name badge) who will put you in the right pair while

Local Community

Did You


Take in the sights, smells and sounds of Dane County Farmer’s Market every Saturday morning in Capitol Square.

directing you to the best trails and bars for post-run brews. Group runs leave from the shop almost every day of the week. For outdoor needs when you’re not running, visit Fontana Sports (multiple locations; at one of two Madison locations. The friendly staff is outdoorsy and ready to help you make your camping, hiking, skiing and other selections.


Grab a cup of tea and watch the sun set over the lake from the iconic sunburst chairs of Union Terrace.

Eats and Entertainment

Come for the 20page menu, stay for the carnival at family favorite Ella’s Deli.

Clockwise from top left: Courtesy of the Madison Marathon; courtesy of Merchant(2); courtesy of Michael’s Frozen Custard

j Want the full city tour? Sign up for the Madison Marathon (Nov. 9; Each November, racers follow the 26.2-mile path to all the city landmarks, including the Wisconsin Badger football stadium, the capitol building and all three lakes. City pride is evident on race morning, as many residents take to their front yards to cheer. If multisport is your thing, grab your buddies and a few oars for the Isthmus Paddle and Portage (July 2015; paddleand The race begins with a 1.5-mile canoe paddle in Lake Mendota. After reaching the shore, participants hustle a mile across the city center while carrying their canoes to Lake Monona. For the full race experience, bring crazy costumes—and beer. As the harvest moon rises, runners take to the city streets to howl during the Full Moon 5K (August 2015; movin Race organizers unleash a werewolf (no, it’s not real—or is it?) halfway through the race to chase down participants. Those who beat the werewolf to the finish line win special prizes.

Competitor | september 2014

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and Granny’s Restaurant

10300 Mill Run Cir., Owings Mills, Md.

“I like to get at Ruth‘s Chris a juicy steak, fresh asparagus, sweet potato casserole; and macaroni and cheese from Granny’s.”

FAVORITE PLACE TO RELAX Baltimore Inner Harbor

“It’s an excellent place to walk, run, do yoga or shop.”


“It’s a great city with awesome people, running and yoga communities.”

FAVORITE WORDS TO RUN BY   “I have fought a good fight, I have finished my race, I have kept the faith.” —2 Timothy 4:7

FAVORITE SPOT TO GET A POST-RACE TREAT Panera Bread Multiple locations

“I love going to Panera to grab a strawberry smoothie to recover after a grueling race.”


THERE’S NO HIDING the fact that Deborah Green is fit. But just how fit? Cutting a toned figure even in business attire, this runner stays mum—especially when it comes to revealing her athletic prowess to her students at Coppin State University. “I don’t talk running in the classroom. I like to keep that to myself,” says the 29-year-old communications professor. “But some of my students figure it out, once they hear my name.” After all, it’s not an easy name to forget—at least in the Baltimore area. As a prep star running for Northern High School in the late 1990s and early 2000s, Green became the first girl to win four consecutive titles in cross country and outdoor track for Baltimore City Public Schools. Today, Green is as busy as ever. Aside from her work at Coppin State, she’s also the owner of Baltimore-based Yoga Restore-Athletica, a private track coach and a track and field official. But despite her busy schedule, Green still finds time to run. Her most recent PRs include 1:30 in the half

ma_radar.indd 54

marathon and 11 minutes in the 3,000 meters on the track. So what’s her secret to balancing it all? “Being flexible,” admits Green, who works out four times a week. “I’m usually up at 5 a.m. for my run and asana practice, but if I need, I’ll work out in the evening. I consider myself a runner who can adapt to training in morning or evening because you have to if you want to be successful.” Green uses her background as a runner to help her stay focused. “Running track taught me to be disciplined and to be excellent at time management,” she says. “As I moved on from competing in high school to college to today, I’ve taken those skills with me.” It’s these skills learned from running that Green hopes to impart on her students at Coppin State. At the very least, they’ll take away more than just the basics of Communications 101. “It’s funny, but running has made me a local celebrity,” she says, laughing. “The students think it’s pretty cool.” —SARAH WASSNER FLYNN

5922 York Rd., Baltimore

“As a runner with flat feet, my podiatrist, Dr. Lewis Klotzman, has kept me running strong over the years with great footwear.”

FAVORITE LOCAL RUNNING ROUTES Lake Montebello and Coppin State University’s campus

“I love the scenic view of running at Lake Montebello and Coppin’s campus for my long runs. When I’m on campus before or between classes, I run a route around the campus that loops around the track.”


“This is my runner’s anthem that gives me motivation and strength to push through the day or a workout.”

  FAVORITE TRACK WORKOUT  Mile repeats “After a long day teaching classes and grading papers, I like to do mile repeats and finish my workout with restorative yoga.”

Courtesy of FinisherPix

Deborah Green


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Distance from Cumberland, Md., to Washington, D.C., which is the route for this year’s Ragnar Relay Washington D.C. on Sept. 12–13.

Length of the Metric Marathon at the 38th Metric Running Festival in Columbia, Md., on Sept. 21. (That’s 16.2 miles.)

Fundraising amount raised by Team in Training participants over a sevenyear partnership with the Nation’s Triathlon, the only triathlon in the country to benefit research toward a cure for blood-related cancers. This year’s event is on Sept. 7.

Cross Country Trail




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During this Thursday morning race, participants will experience running over fairly flat, crushed stone and dirt portions of the trail through the cover of alder, pawpaw and sycamore trees. To register for the race, visit For a CCT map and more info, check out fairfaxcounty. gov/parks/cct. —S.W.F.

Number of round-trip airfare tickets up for grabs at the Dulles Day 5K/10K on the Runway on Sept. 20. The top men and women in each race will win the tickets, plus a weekend stay for two at the Washington Dulles Airport Marriott.

Call it a muddy movement—more women than ever are getting dirty, thanks to obstacle and adventure races popping up around the country. One of the newest to join the flock? Mudderella, a women’s-only event hitting Mineral, Va., on Sept. 20. This brand new 5- to 7-mile race challenges you to “own your strong” with cheekily named obstacles like “50 Shades of Mud” and “Groundhog Day” (requiring you to scurry through an underground tunnel).

Sarah Wassner Flynn

THIS MONTH, DOZENS OF long-distance runners will be let in on a secret that locals have known about for years—the alluring beauty of the Cross Country Trail (CCT). An extensive 40mile trail winding its way through forests from the Potomac to the Occoquan Rivers, the CCT will be the site for the inaugural Cross County Trail Marathon and Half Marathon on Sept. 25.

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Sept. 28; Annapolis, Md. This 13.1-miler aims to raise awareness for the hundreds of homeless people in and around the Annapolis area. Benefitting the Light House, a homeless shelter, all proceeds for the half marathon and the ensuing 5K fun run will go directly toward programs such as job counseling and life skills training. An added bonus: The scenic and flat course—taking you through Quiet Waters Park, overlooking the Chesapeake Bay— is as tranquil as they come.


Oct. 4; Harpers Ferry, W.Va.


Get a hearty dose of history by running this point-to-point marathon set in the shadows of the Blue Ridge Mountains near the confluence of the Potomac and the Shenandoah rivers. In 26.2 miles, you’ll run through four national parks, tracing a similar route taken by Confederate soldiers during the Civil War. Channel the spirit of those soldiers as you run along the flat C&O Canal and through rolling battlefields en route to freedom, er, the finish line. Rather run a shorter distance? Choose from a half marathon, 10K or 5K.

• Do the hustle! This 5K isn’t just any old fun run. Participants are encouraged to dress up in their Halloween finest for this out-and-back race. Aside from overall and agegroup awards, there will be prizes for best adult, kids and group costumes. A 1K kids race, trick-or-treat activity and a bounce house makes this race a spooktacular family affair.

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From top: David Clow; Ron Agner and Tina Dawn Stratton

Oct. 24; Montgomery Village, Md. eliteracemanagement. com/halloween-hustle-5k

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HERE ARE A FEW OF HIS FAVORITE THINGS FAVORITE PLACE TO RUN Jubilee State Park, Brimfield, Ill. FAVORITE WAYS TO CROSS-TRAIN Working on form drills, and medicine ball routines to increase overall strength FAVORITE PIECE OF RUNNING ADVICE

“Discipline is doing the right thing day after day.”

FAVORITE PRE-WORKOUT MEAL Grilled chicken and rice FAVORITE CHICAGO-AREA RACE The Naperville Turkey Trot

Johnny Crain

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pay for the plane tickets,” Crain says. “It was an amazing experience to compete against some bigtime Division I schools like Oregon and Stanford. It was a lot of fun.” He took his speed and fitness to the roads during the summer, winning the North Shore Half Marathon on June 1 in Highland Park, Ill., and the Microbrew Mile on June 19 in Moline, Ill., which he followed with a win in the 6K run immediately after the mile. “Since I’m done with college, it’s fun to actually go after some prize money now,” he says with a laugh. “It all goes toward helping with student loans.” Although Crain was a star at North Central College, running wasn’t always his thing. In fact, he says his parents pretty much forced him to join the track team to get him out of the house when he wasn’t preoccupied with football or tap dancing. “And I actually tried to quit about halfway through. But they said, ‘You already started it, you have to finish it.’ By the end of the season, I realized that I had a special talent for it,” he recalls. Crain graduated with degrees in sociology and criminal justice, initially the plan of becoming a police officer. But he’s decided to go to the University of Oklahoma to be a graduate assistant coach, with the goal of becoming a college coach one day. —JEFF BANOWETZ

“I love the feeling of holding on in the 600 then being able to blast the 200.”

FAVORITE PRO ATHLETE Chris Derrick, a Neuqua Valley High School alum who placed 18th in the 10,000 meters at the 2013 IAAF World Championships in Moscow.

FAVORITE RUNNING SHOE Hoka Stinson Tarmac FAVORITE RESTAURANT Heaven on Seven 224 S. Main St., Naperville

“The best food I’ve ever had in my entire life.”

FAVORITE BOOK Once a Runner by John L. Parker

Top left: Kirk Irwin, courtesy of North Central College


IT TAKES QUITE a career to be known as one of the best runners in North Central College history—and Johnny Crain, who graduated in the spring, has just that. The 22-year-old, originally from Dunlap, Ill., had a season to remember with the Naperville college known for producing distance runners. At the Division III indoor track championships, Crain won both the 5,000-meter run and 3,000-meter run, scoring 20 of the team’s 21 points at the meet. In May at the Division III outdoor championships, he won the 10,000 meters and finished a close second in the 5,000 meters, which helped lead the Cardinals to a third-place finish in the team standings. “I’m very happy with how things turned out,” Crain says. “I’m just thankful for all the North Central coaches and my teammates for all the work we did and the miles we ran that made it possible.” Crain finished his North Central College career with four individual national championships, the third most in the school’s history. His strongest race of the year came at the Stanford Invitational, where he competed against some of the best Division I runners in the country in the 10,000 meters. His 28:52.73 was a personal best by nearly a minute and the second-fastest 10,000-meter time in Division III history. “The North Central coaches did a lot of work for me in terms of fundraising and being able to

FAVORITE WORKOUT Six sets of a 600 and 200 with 30-second rest between reps and 2:30 between sets

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Anniversary of the Academy Award–winning movie “Forrest Gump” this year. Celebrate the American classic on Sept. 20 at Run! Forest Run!, the fifth annual 5K and 10K run in Aurora, Ill., through the Oakhurst Forest Preserve that benefits the Wounded Warrior Project.

The number of wins Mike Ditka had coaching the Chicago Bears from 1982– 1992. Get your own win on Soldier Field at the second annual Ditka Dash 5K on Sept. 27. All runners receive a Ditka mustache, aviator sunglasses and a shirt just like “da coach” used to wear.

Waterfall Glen Forest Preserve


Number of steps you’ll climb at Storm the Stadium, the event at U.S. Cellular Field on Sept. 6. Runners will run up and down the stairs of the stadium in a circular course that covers most of the ballpark.



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marshlands, savannas, woodlands and, yes, even the title waterfall. Restrooms and water are available at various points along the trail, which help make it a great destination for long runs. And while the preserve is surrounded by highways, railroad tracks, Argonne security and other trappings of modern life, it’s easy to drift off into the tree-covered sections of the trail and feel like you’ve escaped into the wilderness. —J.B.

Annual sales of Girl Scout Cookies. Work off a couple of those boxes that you consumed this year at the 10th annual Thin Mint Sprint on Sept. 20 at Camp McCormick in Stillman Valley, Ill. The 5-mile road race or 4-mile trail run (or both for the ambitious) benefits the Girl Scouts of Northern Illinois.

Fleet Feet’s historical running series, which features fun runs that highlight Chicago’s history, will take on the biggest event of all on Oct. 5: The Great Chicago Fire of 1871. Runners meet at the South Loop location and start running at the origin of the fire before heading north, the same direction the fire traveled. Learn the myths and truth about the fire during the 4-mile run. The event is free, but you must register in advance, and a $5 donation is requested for the bus that will return runners to the store.

Jeff Banowetz

RUNNERS DOING MARATHON TRAINING in the western suburbs of Chicago become very familiar with the Waterfall Glen Forest Preserve. Heck, you don’t have to be training for a marathon to enjoy the 11-mile, crushed limestone trail that circles the Argonne National Lab. The trail is part of the 2,492-acre forest preserve, which offers runners a good variety in topography—including some sizeable hills, at least by area standards. You’ll experience prairies,

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Sept. 7; Chicago One of the most popular half marathons in the Midwest, the Chicago Half Marathon and Hope on Wheels 5K will once again bring runners to the historic Jackson Park neighborhood, just south of the Museum of Science and Industry and the site of the 1893 World Columbian Exposition. The course includes a trip through Hyde Park, the University of Chicago campus and south Lake Shore Drive, which features picturesque views of the Chicago skyline. All runners receive a gender-specific tech T-shirt, and the course features at least 15 entertainment groups along the route.



• The summer is filled with weeknight races that are as much a celebration of the season as an after-work exercise. But come Labor Day, they tend to disappear. So take advantage of one of the last of the year with St. Michael’s Old Town Oktoberfest 5K run and walk on Thursday, Sept. 18. Break out the lederhosen or simply enjoy the race in Lincoln Park and get your commemorative beer mug, which you can fill with Sam Adams at the post-race party at Rocco Ranalli’s. Prizes will be awarded for the best costumes, and all runners receive a T-shirt and a $10 voucher for Fleet Feet Sports.

This 5K run and walk takes place entirely on the 216-acre property of the Brookfield Zoo and benefits the Chicago Zoological Society Animal Care and Conservation Fund. Runners will get to explore the zoo as the course winds its way past many of the major exhibits. Family and friends are welcome at the zoo to cheer on runners at no additional charge. Those who raise additional funds are eligible to receive additional incentives, such as zoo merchandise and experiences.

Sept. 21; Brookfield, Ill.

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Courtesy of Chicago Half Marathon; courtesy of Brookfield Zoo Run Run 5K

Sept. 18; Chicago

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“I call them the rejuvenators. I’ve worn them for four years now, since meeting Nicolas Mermoud, one of the Hoka founders. No way I could wear anything else.”


“It’s about 28 miles crossing over four 12,000-foot passes while circumnavigating the Maroon Bells near Aspen. It’s spectacularly beautiful, peaceful and lets me more fully appreciate this place in which I live.”

FAVORITE SHADES Oakley Flak Jacket


LONGTIME RUNNER Peter Downing, 59, has always found a way to suffer better. (This writer experienced this first-hand as a sag-hand for his ultra-running team in the inaugural Colorado Outward Bound Relay in 1998.) “I’m pretty sure we were the only ultra team, so I think we actually finished both first and last,” he laughed in typical run-hard, self-deprecate-harder style. Downing’s first foray into running came as a pastime-cum-passion while serving as a Peace Corps volunteer teacher in Ghana. Alongside his crazy British housemate, he started “taking long runs through the hot and steamy bush with an occasional python,” Downing says. Back stateside, he settled down in Denver’s more tame Wash Park neighborhood but got bit by something else wild: the ultra bug. Downing gave it a shot at Glenwood Springs’ now-defunct 35-mile Doc Holliday run, which had finishers place a rose on Doc’s grave and pose for post-race photos—in a casket. Alive and well, Downing eked out a third place just behind Colorado legends Tom Sobal and Skip Hamilton. He went on to dominate the ultra scene during the 1990s, with four wins at the Collegiate Peaks 50 Mile Trail Run; seventh at the 1990 Pikes Peak Marathon; and fourth and second at the Leadville 100 in 1991 and 1992—even running with the now-

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famous Tarahumara, Indian distance runners. Downing continues to give back a piece of the joy that running—and suffering—has provided over the years. He recently got involved with a new group, Suffer Better, which led him to pace his good friend Bob Africa, president of Kidrobot, to a second-place finish last year in one of the world’s greatest suffer-fests: the Leadman, part of the Leadville Trail Series. “‘Suffer better’ is a simple mantra by which so many of us strive to live,” says Downing, who has overcome serious knee and back surgeries to continue running. “It has now spawned a growing community of people, from all walks of life and across the globe, who have embraced its many layers of meaning. Many use it to give their all in sport, while others embrace it to get through the challenges we all face at work, at home—in life.” Suffer Better gives 10 percent of merchandise sales to a select charity each month—in part to inspire its followers to give 110 percent of their best effort every single day. “We offer simple T-shirts with the ‘Suffer Better’ mantra on the front and our ‘110’ on the sleeve, which is a reminder that it’s essential to both give your all and give back to those who need it,” Downing says. “It isn’t much, but it’s something.” —JULIE KAILUS

FAVORITE POST-RUN TREATS “There’s nothing like a post-run cup at Denver’s Kaladi Coffee or breakfast on the deck at Chautauqua Park in Boulder.”

FAVORITE SPORT WATCH Suunto Ambit 2S “I love that it tells me how far, how fast and even conjures up the map of where I’ve been—pointing out all too clearly where I worked and where I was totally doggin’ it.”

FAVORITE HYDRATION SYSTEM Ultimate Direction Jurek Grip and Access 20 FAVORITE RUNNING PARTNER “My 22-year-old daughter, Ellen. She lets me run with her occasionally in the hills and that’s more special than I can imagine. There’s something about just being out there with her, even though she’s thrashing me.”

FAVORITE FUEL Clif Bar Shot Blok/Gels and VFuel

“And for longer runs, I take a rice/ egg concoction that I learned about from the folks at Skratch Labs in Boulder.”

Mary Downing

Peter Downing

“To keep the dirt and bugs out.”

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Cost of the Pro Box from The Feed, a monthly subscription-based nutrition service designed for endurance athletes by the famed Boulder-based Garmin-Sharp team.

Time the 2015 Boston Marathon registration opens on Sept. 9.



HIND-SPONSORED RUNNER Lauren Udwari says she moved to Salt Lake City because of the Bonneville Shoreline Trail (BST). That’s how much this highly accessible training ground means to local runners. The “shoreline” is actually one of many geological benches created as the glacial Bonneville Lake slowly receded into the desert. Just minutes from the city and featuring dramatic views of the Wasatch Mountains, this 100-plus-mile route may one day, with funds in place, stretch to 280 miles, linking a massive path from the Idaho border to Nephi, Utah. The BST is currently divided into 12 sections, from easy to challenging and from

urban to wild. Beginners can get a good taste of the trail on an out-and-back excursion from Dry Creek (5 miles, 700 elevation gain) or the Hogle Zoo (6 miles, 870 elevation gain). The Dry Creek section starts with a nicely shaded, forested canopy and climbs gently to a spectacular viewpoint of downtown Salt Lake City, but is dominated by mostly flat singletrack cruising terrain. The section from the zoo includes a half-mile initial climb, a wide, non-technical, exposed trail with panoramas of the Wasatch Range, plus a pleasant creek for watering your dog—or your own tired dogs. bonnevilleshore —J.K.

Miles in the beautiful Alderfer/Three Sisters trail race in Evergreen, Colo., on Sept. 13. It’s part of the newly minted Reese’s Cup Race series.

Number of teams in last year’s Denver Komen Race for the Cure, which recently added a benefit race and ride in Aspen. The 2014 Denver Metro run is Sept. 28.

HERE’S A FIRST: A running shop with a 20-microbrew taproom. The post-grind Pilsner has never tasted so good—and been so convenient—as it is at Shoes & Brews, which opened in Longmont, Colo., BUZZ in mid-July. What’s more fun? “We have a half-mile out-and-back setup by the store,” says co-owner WORTHY! Jacob Anderson, designated “people person” for the shop. “Whatever time you can run 800 meters in is how much your first pint will cost. If you can beat the bartender, it’s free.”

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Nick Short

Bonneville Shoreline Trail

Amount awarded to charity in this year’s 17,000-runner-strong Colfax Marathon in Denver.

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Now you can experience Staunton State Park’s gorgeous trails in race mode during this challenging, community-crafted trail half marathon. You’ll climb 3,800 feet in a single 13.1-mile loop in Colorado’s newest state park, but don’t sweat it. Mount Evans’ views are a worthy reward—if you have time to stop. A limited field means no crowds, and the low-key atmosphere means you can sign up as late as on your way into the parking lot. For uber-athletes, a double-loop full marathon is also an option.



Step back Pamplona, Spain, northern Colorado’s got an event of the same name, only in a different vein—it’s rut season. “There’s a good chance that runners will be cheered on by the bugles of elk,” says race organizer Kristi Ehle. The 3.75-mile highaltitude run/walk laps Estes Lake with views of snow-capped peaks and fall foliage in its prime. After being cancelled by last year’s 1,000-year flood, the event, benefiting Partners Mentoring Youth, is back stronger than ever—and ready to celebrate. Post-race perks are almost as fun as the stampede: Autumn Gold Fest in downtown and a free craft beer from Estes Park Brewery.

• Now in its third year, this 9K mountain-style road race takes runners from the historic Mollie Kathleen Mine, through an eclectic downtown, ending at the Cripple Creek and Victor Gold Mining Company. With a mix of flats and hills, plus stunning mountain scenery, this growing gem-of-an-event attracts worldrenowned athletes and weekend warriors alike. The theme is mined to the end when agegroup winners pocket awards made from sample ore, and the top three male and female overall winners win real gold nuggets. Celebrate your hard-earned riches at the after-party, featuring a beer garden and live bands outside The Brass Ass Casino.

Oct. 4, Cripple Creek, Colo.

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From top: Paul B. Monday; Diana Laughlin

Sept. 20; Estes Park, Colo. Events/RunningoftheBulls.aspx

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“There’s a lot of great energy there to celebrate women runners.”


“I make a delicious orange dream-sicle smoothie. It’s really, really good!”

FAVORITE PLACE FOR PASTA Pasta Bistro Grill in the Village

93 MacDougal St., New York

Melody Davis

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Run! has given me so much that I thought it was a great time to give back to the organization.’” As an ambassador, Davis thinks the group has done a great job of getting women into fitness. Her current goal is to try to get African-American women to succeed by setting ambitious running goals. Originally from Austin, Texas, Davis started running later in life and found out about a halfmarathon training group from her church bulletin. Davis took up the sport with her mother, who was her training partner. Since then, she has gone on to complete two full marathons, one of which was the New York City Marathon. She now wants to try and run 40 half marathons before she turns 40. “Now that I have this goal, I have friends getting me to run in all these races now,” she says. “So running is taking me to all these great places outside of New York City.” —DUNCAN LARKIN

FAVORITE MOVIE “You’ve Got Mail”


Alan R. Takeall


SOME CONSIDER RUNNING to be a solitary sport—an arduous exercise that challenges individuals to overcome obstacles on their own. But that’s not how members of Black Girls Run! feel about it. Brooklyn resident Melody Davis is one of the five ambassadors for the New York City branch of the group, which was founded by Toni Carey and Ashley Hicks with the goal of doing something about the growing obesity epidemic in the African-American community as well as provide a place for women of color to encourage each other through running. Since 2011, Black Girls Run! has launched more than 60 running groups throughout the country. “This group has allowed me to grow as a runner and as a person,” says 35-year-old Davis, who is a middle school English teacher in New York City. “When I was allowed to take on a leadership role as an ambassador, I said, ‘You know what, Black Girls

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BY THE NUMBERS The bib number of Andrew Bumbalough, who won last year’s Downtown 5K in Providence, R.I. This year’s race takes place on Sept. 21 and serves as the USATF Championship event for the 5K.

The maximum participants allowed in the DeWitt Patriot Day 5K on Sept. 11 in East Syracuse, N.Y. Proceeds from the 3.43-mile trail race support the National Fallen Firefighters Foundation. The race ends at that city’s 9/11 memorial. The approximate number of runners who will be dressed up in superhero costumes at Ryan’s Superhero 5K Run/Walk on Sept. 13 in Oxford, Conn. The race is held in memory of Ryan VerNooy and proceeds benefit the Hole in the Wall Gang.



FINDING QUIET TRAILS in a large metropolitan area can be a challenge, but Philadelphia-area runners don’t have this problem. The Schuylkill River Trail network, which runs from Philadelphia up along the area’s famous Schuylkill River, comprises more than 60 miles of trail with 26 contiguous miles for city runners who want some long-run options. Valley Forge Running Company employee Terry Kelly has been running the trail for years.


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“Without a doubt, the roughly two-plus miles from the connection to the Perkiomen Trail back to the Betzwood Bridge is my favorite part,” he says. “Cutting through the trees the way it does, you get lots of shade that takes you away from any roads so you can momentarily forget that you are in the heart of civilization. It also happens to be the final two miles of so many of my long runs and gives me a great run into the finish.” —D.L.

Amount of water in Newfound Lake in Bristol, N.H. Participants of the Oct. 4 New Hampshire Marathon will be running around this lake. The annual race is considered by some to be the most beautiful marathon in New England.

Black Girls Run! is dedicated to helping its members get off the couch and run. The group offers a couch-to-5K training program called WALKB4URUN. Participants are encouraged to train for a virtual 5K that they complete and then post results and photos online. The next virtual 5K takes place on Sept. 7.

Terry Kelly

Schuylkill River Trail

The year that the famous American patriot Paul Revere built the nation’s first copper rolling mill in Canton, Mass. More than 200 years later, locals will be lacing up their shoes on Oct. 5 and taking part in the 10th Canton Road Race—a 10K and 5K sponsored by Reebok, which is headquartered there.

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Early fall is a time for crisp air and beautiful foliage, but it’s also the time for crosscountry races. At this annual event, the New York Road Runners’ first cross-country race of the season, runners take to the turf in scenic Van Cortland Park, a 1,100-acre conservancy located in the Bronx. This race is full of exciting and challenging terrain with Cemetery Hill, the course’s toughest precipice, waiting for runners near the end.



Channel your inner Rocky by tackling this fast and fun event held in the famous City of Brotherly Love. The race starts not far away from the “Rocky Steps” at the Philadelphia Museum of Art and takes runners along both sides of the Schuylkill River. The course is flat and the weather is usually perfect. Consider this one if you are looking for a PR or a great marathon tuneup.

• If you’re a fan of viewing the beauty of fall foliage, then this race is for you. This inaugural race kicks off in historic Bellows Falls and takes runners along the banks of the Connecticut River. True to its name, the race showcases the village’s beautiful front porches. Race proceeds benefit local drug prevention efforts.

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From top: David Gardiner Garcia;

Oct. 4; Bellows Falls, Vt.

Sept. 21; Philadelphia philadelphia

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“I race in that as well, actually.”


“It’s pretty much shoes and any pair of shorts.”

FAVORITE WORKOUT On a flat bike path in Ashland: a 2-mile warm-up, 10 miles at threshold and then 10 miles at tempo pace.

David Laney

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“It’s mountain running and training for cross country,” Laney says of the camp. “It’s pretty phenomenal. It’s a real wilderness-type experience.” If you enjoy competing in fall cross-country leagues, Laney says a jump to the ultra scene may be easier than you think. “Honestly, [ultrarunning] is not that much different than cross country,” says Laney, who is also part of the Nike Trail Elite team. If you’re a good cross-country runner, Laney recommends getting in a few long runs and trying out a 50K. “Get out on the trails, and it’s not as daunting once you start the race,” he says. “You run. The aid stations, they’ll help you out.” Of course, training for a 100K or a 100-miler requires considerably more thought, training and planning. If you try out ultrarunning and find you like it, Laney suggests heading over to Europe for a race-cation, as the trail scene in Europe is a lot bigger and more exciting than it is in the U.S. “The way they build trails in Europe is different—instead of building a lot of switchbacks, they’ll send it straight up the mountain. It’s steeper and more technical, and those guys are really good at running that kind of stuff,” Laney says. “[Racing there] would be an awesome way to start your vacation.” —COURTNEY BAIRD

FAVORITE LOCAL PLACE TO RUN Anywhere in the Ashland watershed

“There are hundreds of miles.”

FAVORITE LOCAL RACE Lithia Loop Trail Marathon “It’s a marathon that [circumnavigates] the watershed.”

FAVORITE RACE FUEL Sour peach rings or Coke FAVORITE TYPE OF GEL Salted Watermelon Gu Matt Trappe, courtesy of Nike


WHEN YOU’VE GOT THREE older siblings who all have at least seven years on you, you grow up aching to play and hang out with them—and beat them at something. For 25-year-old David Laney, this sibling rivalry meant he started running as a young kid when he watched his older sisters and brother run cross country and track and wanted to join in. “I’m a lot younger than they are, and I needed to beat them. That’s how I got really competitive,” says the Ashland, Ore., resident. This competitiveness has served Laney well in the trail running circuit, something he’s only recently entered but has taken to like Secretariat to the race track. He won his first-ever trail ultra— the 2013 Chuckanut 50K—in course-record time. Then in the fall of 2013, he won his first-ever 100K—the Waldo 100K—again in course-record time. And this past June, he placed 20th at the Western States 100—his first 100-mile race. As with all elite trail runners, Laney needed to fine tune his trail running knowledge, from nutrition to familiarity with the terrain. He works at the Rogue Valley Runners in Ashland and Steens Mountain High Altitude Running Camp, which is a summer running camp for high school kids— both gigs keep him dialed into the trail scene and ways to navigate it.

“It’s kind of like a 22-mile hard, long run.”

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Time Olympic speedskater Apolo Ohno ran at the Rock 'n' Roll Seattle Half Marathon on June 14. The multiple Olympic medalist is set to compete in the Ironman World Championships next month in Hawaii.

Number of relay legs in the relay portion of the Hagg Hybrid Marathon, which is half road race, half trail run on Sept. 13 in Gaston, Ore.

Wildwood Trail in Forest Park ASK ANY PORTLAND RUNNER where her favorite place to run is, and many will say Forest Park. It is, after all, one of the biggest urban forest reserves in the country, and it’s easy to access the park for a cleansing run after a hectic workweek. “If you work downtown or in the northwest neighborhood, you can sneak a quick trail run into your lunch hour and clear your head for the rest of the day,” says Mikala Soroka, stewardship coordinator for the Forest Park Conservancy. And while all of the park’s trails offer respite from life’s everyday trials, Soroka says the park’s most famous trail is Wildwood, which starts in


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Washington Park but continues its 30-mile length through Forest Park, “climbing in and out of Balch Creek Canyon, and maintaining a relatively flat grade from there,” Soroka says. “Runners looking for a scenic out-and-back jaunt with little elevation gain often access Wildwood Trail from its trailhead on NW 53rd Drive, only about 15 minutes from downtown Portland,” she says. Of course, runners looking for hills always have the option of adding them, as good portions of both Wildwood Trail and Leif Erikson Drive are abreast of the Tualatin Mountains. —C.B.

Number of beer-themed checkpoints at Seattle’s Fremont Oktoberfest Street Scramble adventure race on Sept. 21.

Length of the loop runners will run over and over again for 7 hours straight at Seattle’s Self-Transcendence 7 Hour Solo & Relay Race on Sept. 21.

The ladies of Seattle’s running group Club Northwest—Lois Keller, Megan Johnson and Meghan Lyle—are all new moms who are coming back strong post-baby. Lyle ran a 10K PR only a few months after giving birth—and they say the support from club members has made a big difference. They often watch each other’s babies between races and train together on stroller-friendly trails. Look for Keller as she preps for the 2016 U.S. Olympic Trials.

Courtesy of Forest Park Conservancy



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Sept. 13; Seattle • Huntington’s disease is a devastating genetic disorder that causes nerves in the brain to degenerate, ultimately resulting in the inability to think, as well as move voluntarily. As of right now, there isn’t a cure for the disease, and treatments are minimal. Fortunately, however, many scientists believe that they are close to finding effective treatments for the disease, which means every little donation counts, and events like the Team Hope Walk & Inaugural 5K in Seattle can go a long way. So get out and enjoy the fresh air on Sept. 13 and help the Huntington’s Disease Society of America make a difference for the families affected by this terrible disease.


Dan and Jackie Evans lost a combined total of 225 pounds on season 5 of the popular reality show “The Biggest Loser,” and they have kept the weight off through running and healthy eating. Now, they are the official spokespeople of The Biggest Loser RunWalk race series, which seeks to help people get fit by providing participants with a non-intimidating race environment. The race also features a kids 1-mile fun run. And the best part is if you like how “The Biggest Loser” puts on a race, you have multiple events from around the country to choose from, including off-road challenges and events at Six Flags theme parks.


Designed to get women “off the couch, out of the house and having fun together,” this women’s event boasts the ever-popular mud, obstacles and non-competitive atmosphere only a fun run can bring. Don’t worry, dudes—you’re invited to participate as well, as long as you don your favorite “drag” attire and enter in the drag wave. Race proceeds benefit gynecological cancer research—and if that’s not enough to get you dirty, check out the names of the obstacles on the website!

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From top: Courtesy of The Biggest Loser RunWalk Race Series; Zazoosh and Kiss Me Dirty

Oct. 12; Seattle biggestloserrunwalk. com/Seattle-WA-HalfMarathon-5K-2014

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2121 Seventh Pl., Los Angeles

“In high school and college, carboloading was all about consuming as many calories as possible for as little money as possible. Maggiano’s was a godsend. These days, I still get my fill of pasta, but the joints are a touch classier and the cooking has more finesse.”



“I love running because I can start from my doorstep. I start from my doorstep no matter what city I’m in.”


SOMEONE WHO BEGINS blog posts with “Another day, another doughnut,” isn’t someone you’d think was trim and fit. However, Cathy Chaplin of Pasadena, Calif., isn’t your typical foodie. In addition to being the owner of the popular food blog Gastronomy and the author of the recently published Food Lovers’ Guide to Los Angeles, Chaplin, 32, is a dedicated runner. “I just don’t know any other way to exercise,” she says. “It’s not like I have to force myself to run—it has always been a part of the routine.” Chaplin believes that running allows her to play with the hard-core-foodie crowd but helps to maintain a healthy lifestyle. “I hang with this crowd that loves to eat,” she says. “We’re always talking about dessert and possibly a second dinner. That lifestyle would not be healthy or sustainable [if it weren’t for running].” Chaplin ran cross country and track in high school and then ran at Swarthmore College in Pennsylvania, where she met her husband.

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“I met him on the track team at Swarthmore, and our coach married us,” she says. Post-college, Chaplin started a running streak, in which she would run at least one mile every day. This lasted for six years and survived several culinary-themed trips overseas. “When we would cross international datelines, that would be tricky,” Chaplin says. “I ran in airports.” The streak ended when she dislocated her elbow snowboarding. Nowadays, she aims to run for 3.5 to 4.5 miles five to six days a week. Although Chaplin continues to love running, racing became a thing of the past for her long ago. “I’ve never raced at all post-college. If you’re going to race, you want to do well, and training means pain,” she says with a laugh. Instead of a hard workout, strength training or any of the other lactic-acid-inducing activities runners engage in weekly, Chaplin’s viewpoint is this, “Nah, I’ll just go for a run.” —COURTNEY BAIRD

“It’s usually something carb-related: bread, pasta or cereal.”


“I like to eat my calories.”

FAVORITE RUNNING GEAR OR CLOTHING Polyester-blend Lululemon tank tops

Courtesy of Cathy Chaplin

Cathy Chaplin


8/15/14 2:30 PM


by the numbers

The age of homeless San Francisco artist Ronnie Goodman, who ran the San Francisco Marathon in 1:43:34 on July 27 and helped raise $10,000 for the nonprofit Hospitality House.

The altitude reached in feet while running the Emerald Bay Marathon in Lake Tahoe, Calif., on Sept. 12.


Squaw Valley, CA

The famed Western States 100-Mile Endurance Run may be finished for 2014, but that doesn’t mean you can’t run the historic trail yourself (or at least parts of it). “The biggest draw about running on the trail is that it’s got 40 years of 100-mile history attached to it,” says Ian Sharman, a Walnut Creek, Calif.–based trail runner who placed sixth at the race this year (and is featured on page 11). “It also varies significantly from singletrack mountain trails through to scorching canyons—which are all undoubtedly beautiful—representing a good crosssection of Californian trail running.”

buzz worthy!

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The race follows a 100-mile portion of a trail that Native Americans and then–gold rush participants once tread on to travel to and from Salt Lake City and Sacramento. The trail now used in the race begins at Squaw Valley Resort near Tahoe City and ends in the small town of Auburn. An extremely remote trail with few access points and rugged terrain, it’s not a trail to be taken lightly. Be sure to run with a hydration pack, enough fuel and necessary gear. It may even be worth considering joining the Folsom Trail Runners club on one of its frequent training runs along the trail. –C.B.

The number of miles runners will cover at the Sept. 19 Ragnar Relay Napa Valley event, which is dubbed the relay event company’s “run now, wine later” race.

The age of California-based runner Blanca Ramirez, who plans to run a marathon on all seven continents by next year, making her the youngest person to ever finish such a task.

If the only thing you love more than getting in a good sweat is getting your latest issue of Us Weekly, the Malibu Triathlon, set for Sept. 13–14, could be perfect for you. This year, actors Jason Kennedy, Geoff Stults, Paul Lieberstein, Seamus Dever and Teri Hatcher will be participating in the race. In the past singer Bret Michaels and even mega-A-lister Jennifer Lopez have been spotted competing in the race.

Luis Escobar

Western States Trail

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This year’s race is the 40th running of the Sacramento tradition, which has long been a kickoff to the fall racing season. The race is one of four annual events put on by the Buffalo Chips Running Club, known for being Sacramento’s biggest and most welcoming running group. (It even has a walkers group and a kids program.) Part of the Buzz Oates Run Sac Race Series, the Buffalo Stampede is a points-based competition that offers runners a chance to win portions of the $6,000 prize purse. According to the official rules, the prize is divided by age-graded performances in more than a dozen top Sacramento-area road races.

Sept. 21; San Diego


Pancreatic cancer is one of the deadliest cancers in the U.S. with only a 6 percent five-year survival rate, and yet it is also historically underfunded. So get out on the streets of San Diego—you’ll have some fun in the sun at Mission Bay Park and do your part for a good cause in the process. The race hopes to raise $216,000 for pancreatic cancer research, and offers runners the ability to donate to specific teams who are running and raising money in honor of those who are suffering from or have lost their lives to the terrible disease.

• This city’s Rock 'n' Roll event is becoming more popular every year. Last year the race had a record-breaking 17,000 runners participate. In addition to being able to run on a scenic course dotted with live, local bands and cheer squads, participants receive a finisher’s medal, gear bag and free admission into the post-race festival and two-day health and fitness expo. Still need convincing? Runners who participate in two or more Rock 'n' Roll Marathon Series events from January through December can earn various “heavy medals” such as the Rock Encore medal for completing two races, or the Rock Star medal for completing five.

Oct. 5; San Jose, Calif.

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From top: Stephen Davis; Leslie Pinkerton


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“I love running anywhere in McKinney. We have fabulous running trails and the McKinney Running Club is very popular.”

FAVORITE LOCAL RACE Rock 'n' Roll Dallas Half Marathon

“It’s a good time of year. The weather is always decent, and it’s a great course with lots of crowd support.”



HAVING GROWN UP with severe asthma, Janelle Carpenter may have been one of the last people you’d expect to become a running coach and threetime Boston Marathon qualifier. It all started when, despite her condition, she joined her high school cross-country team in Toledo, Ohio, under the advisement of a gym teacher. By the time she reached college, she was logging miles regularly. It wasn’t until 1997 when a friend challenged her to train for a half marathon that things really began to take off. Captivated by her first 13.1-mile distance, Carpenter went on to run 4:17 at the Toronto International Marathon that same year. Now, almost a decade later, the 40-year-old has run nine marathons, three of them at the Boston Marathon, with a 3:32 personal best. “I think I’ve learned to respect running more and cut out the junk mileage to stay healthy,” she says. “I guess that has helped me get better with age.” While those accomplishments are certainly notable, she is most fulfilled in sharing her passion for running through Girls on the Run (GOTR, see page 32). She first got involved as a coach four years ago when her family made the move from Ohio to McKinney,

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Texas. Looking to plug into the local running community, an advertisement for the Dallas–Fort Worth GOTR chapter caught her eye. She soon found herself coaching a group of elementary school girls, teaching them not only about running, but also life lessons and the importance of community involvement. “I love coaching,” Carpenter says. “It’s so cool to see them gain confidence through the program and realize they can be more than they think they can be.” With 8- and 10-year-old daughters of her own—the eldest having participated in the program—Carpenter has witnessed firsthand the impact GOTR can have on young girls. “The running part is set up to give them a goal and introduce them to something healthy they can turn to,” she explains. “It’s so fun to see the girls cross the finish line in disbelief that they just completed a 5K.” Outside of the program, Carpenter continues to log plenty of miles on her own. With plans to run 12 half marathons in 12 months with a group of friends starting in January 2015, she has set her sights high. Her only regret was simply not starting to run sooner. “I just wish I had Girls on the Run when I was that age,” she says. —MACKENZIE LOBBY


“I always do a latte after my run on Saturdays, but after races I usually do a beer with breakfast.”

FAVORITE PLACE TO EAT AFTER A RUN Market Street 6100 W. Eldorado Pkwy., McKinney


“A lot of times I let my kids pick, so I get everything from Miley Cyrus to Pat Benatar to Madonna and New Direction.”

FAVORITE RACE FUEL Jelly beans Andrew Gnade

Janelle Carpenter

8/15/14 2:31 PM



Number of annual visits to the Ann and Roy Butler Hike and Bike Trail in Austin, Texas.

Number of points University of Texas alum Trey Hardee scored to win the decathlon at the 2014 U.S. outdoor track championships held in Sacramento, Calif., in June.

Distance won by University of Texas senior Marielle Hall at the 2014 NCAA Division I Outdoor Track and Field Championships on June 13.

Terry Hershey Park


Number of miles from Austin to Corpus Christi for the annual Capital2Coast Great Texas Relay race.



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National Convention, make this a great place for a workout. Watch for the 37 markers along 7 miles of the trail, including the 2.2-mile loop. The “Anthills” are perhaps the biggest draw for runners seeking a bit more challenging workout. Bikers, hikers and runners are treated to significant changes in elevation and more technical terrain with miles of dirt singletrack that meanders along and around the bayou. With lots of twists, turns and steep ups and downs, they serve as an ideal training ground for trail runners. Just be sure to keep your eyes open for mountain bikers whizzing by! —M.L.

Austinite David Fuentes’ qualifying time at the 2014 Gary Bjorklund Half Marathon for the 2016 Olympic Trials Marathon.

Amount donated from the 2013 Shiner Beer Run to the Boot Campaign, which provides services and support for military personnel past and present.

For active folks in search of a running event that doesn’t involve racing and competition, check out Austin-based Rogue Running’s Rogue Expeditions. Offering unique running trips to Morocco; Kenya; Lake Tahoe, Calif.; Bend, Ore.; and Patagonia, it gives runners the chance to explore new lands on foot. Suitable for all ability levels, Rogue Expeditions are led by experienced guides who will cater to participants both as runners and tourists.

Courtesy of

THIS HARRIS COUNTY PARK sits along the Buffalo Bayou in Houston’s Energy Corridor on the west side of town. The park’s hike and bike trail runs more than 10 miles and connects to the George Bush Park Hike and Bike Trail to give you the option of going another 11 miles. For miles of shaded natural scenery, stick to the paved paths from West Beltway 8 to Texas 6, just south of Interstate 10. Along the way you’ll cross over footbridges and dams and enjoy the local flora and fauna that can make you forget you’re in the city. Regular quarter-mile markers, a gift from the 2006 Road Runners Club of America

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MUST-DO RACES HEAD FOR THE CURE 5K Sept. 13; Houston hftc-houston

• With around 200,000 people diagnosed with brain cancer annually in the U.S. alone, Head for the Cure is working to find a cure one step at a time. If you want to run for a reason, this 5K is your race. Not only does it raise thousands of dollars for the Head for the Cure organization, but it also serves as an important tribute to those fighting brain cancer and those who have lost their battles. Whether you have a personal connection to the cause or are simply looking to make a difference, round up a group of friends and get training. With a 5K walk and run, as well as a kids fun run, there’s something for everyone at this event.



Sept. 14; San Antonio As part of the 2014 Gusto Race Series, the September event includes 5K, 10K and 15K options. If you’re really looking for some motivation, the series runs in conjunction with the Carrerathon half marathon and marathon training programs, offering training runs and races leading up to your goal event. The Gusto Run starts at San Antonio’s Martin Luther King Park, where participants run along the Salado Creek trails with plenty of scenic greenways. Professionally marked, this event also offers water and electrolytes on the course, as well as much-deserved cold beer and food at the finish line. The run benefits the nonprofit Habitat for Humanity, so you’ll be doing something good for both yourself and others by running this race. To submit regional content, email

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Part of the Texas Wine Series, this half marathon and 5K are held on the grounds of the Llano Estacado Winery. The perks of a race hosted on a winery not only include experiencing the beautiful landscapes of Texas wine country, but also having the chance to enjoy a totally unique Food and Wine After Party. Complete with libations featuring the locally harvested grapes and a mouthwatering array of food and appetizers, this event rewards finishers like no other race does. What’s more, in addition to winery fare, all runners receive a technical Tshirt, finisher medal, wine glass, custom runner’s sack and personalized bib number.

Gaby Lopez(2)

Oct. 5; Lubbock, Texas llanoEstacado.asp

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“It’s long enough you know you have to train for it, but short enough where you don’t have to devote your life to it.”

FAVORITE RUNNING SONG “Where the Streets Have No Name” by U2 “It always makes me think back to the movie about Steve Prefontaine.”

FAVORITE POST-RUN MEAL Pizza FAVORITE ATLANTA RESTAURANT Ippolito’s Italian Restaurant 425 Ernest W. Barrett Pkwy. NW, Kennesaw, Ga.

“They have really good calzones. It’s a great place to go post-run to get some calories and carbs in.”


REVIEW MARK VESCIO’S running résumé and you’d never guess where he started. The avid runner—with more than 500 races, including a few ultra-marathons, under his feet—was once a more-than-300-pound teenager who had difficulty climbing a flight of stairs. At 15, his parents persuaded him to start walking for exercise. Walking turned into jogging, jogging into running, until he completed his first race at 17. “Running took over my life and changed it completely,” says the 43-year-old Atlanta resident, who is planning to run a 50-miler this year and 100-miler in 2015. “It gave me a great perspective on life, and now it’s a part of everything I do.” Vescio turned his life-saving hobby into a living. Today he’s race director of the five-year-old Locomotive Race Series, which includes 5K, 10K, 15K and half-marathon distances and is designed to encourage participants to make running a regular part of their lives. (The next race, the Iron Horse 15K, takes place Sept. 14 in Kennesaw, Ga.) “It started as an extension of what I experienced through life. I knew I needed a bit of a nudge to stay motivated, so I put the series together to help other people do the same,” he says.

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Many of Vescio’s weekends are occupied by race directing, but he also participates in a few races each year. Last November he ran his most memorable: Miles for Maria, a 12-hour run he organized to honor his 4-year-old daughter, who has epilepsy. “It was a very emotional, inspirational thing to do, to help raise money for epilepsy awareness,” he says. “As a dad you want to be able to do everything you can, and that was one of the things I wanted to do for her.” After 26 years pounding the pavement and dedicating his professional life to help others do the same, Vescio doesn’t show any signs of slowing down. He’s looking forward to running another Miles for Maria on Nov. 15 and is hatching plans for October’s Marine Corps Marathon. When asked what’s kept him at it all these years, one of his main motivators circles back to how his relationship with the sport began. “No matter what is going on, if you have time to sneak in a run it’ll always change your perspective and almost always for the better,” Vescio says. “It’ll get you through some of the tougher times in life.” —GIANNINA SMITH BEDFORD

FAVORITE LOCAL RACE Annual Epilepsy Foundation of Georgia Magnolia Run 5K

“They do a good job, it’s a good crowd and it’s to help a good cause.”


“I’m a hard-core fan—from the apparel to the shoes.”


FAVORITE GUILTY PLEASURE Pie or candy “I’m the biggest, weakest fool around both.”

Top left: Marathonfoto; top and bottom right:

Mark Vescio

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Number of nationwide Heart Walks supporting the American Heart Association. The Atlanta event—comprising a 5.1K and 1-mile survivor route—takes place Sept. 20 at Centennial Olympic Park.

Number of hours of day and night during the autumnal equinox on Sept. 23. Celebrate the arrival of the new season at Atlanta’s Candler Park Fall Fest 5K on Sept. 27.


HOOF YOUR WAY through southwestern MiamiDade County on the Black Creek Trail. The approximately 30-year-old footpath is in the final stages of a three-phase expansion that includes widening and resurfacing the existing 4 miles of paved trail and adding more than 5 miles of pathway in gap areas. The finished route travels between Black Point Park and Marina, a popular spot for post-run relaxation at the Ocean Grill Restaurant, and Larry and Penny Thompson Park, a 270-acre site adjacent to Zoo Miami. It connects directly to 2.7 miles of the Biscayne Trail and indirectly to three other trails: the pic-


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turesque 10.3-mile Old Cutler Trail, 5-mile Commodore Trail and 8.5-mile Rickenbacker Trail. With the new pathways in place, travel through miles of natural South Florida woodland and residential areas. At the trail’s southern end, keep your eyes peeled for manatees, alligators and birds that call Biscayne Bay home. Black Creek Trail also links up to the 31-mile M-Path, which is currently the county’s longest continuous paved trail and is designated as part of the 2,900-mile East Coast Greenway stretching from Calais, Maine, to Key West, Fla. —G.S.B.

Number of words or gestures that can be understood by a dog. Test your four-leggedfriend’s skills on Sept. 20 at the down2earth Bark at the Park 5K Dog Run in Hialeah, Fla.

RunDisney is offering runners the ultimate post-race celebration. After sweating through a 2015 Walt Disney World Marathon Weekend (Jan. 7–11), eligible runners are invited to join the entertainment powerhouse for the inaugural Disney Castaway Cay Challenge. The 5K takes place on Disney Castaway Cay, the Disney Cruise Line’s private island in the Bahamas, on Jan. 14 amid the four-night Disney Dream cruise. Run, then relax in paradise.

Matthew S. Gibson

Black Creek Trail

Number of attendees at Atlanta’s annual Sandy Springs Festival on Sept. 20–21. Enjoy free admission to the celebration of art, music and culture after running the Doug Kessler Sandy Springs Lightning 5K and 10K, the official kickoff to the festival weekend.

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Choose between a 10K crosscountry run over soft sand, uneven terrain and mixed pavement types or a casual 5K run-walk on a low-tide beach. This 11th annual event put on by Don’s Friends and the Friends of Anastasia benefits more than 1,600 acres and 4 miles of pristine beach within Anastasia State Park. Take a tour of the varied landscape during the 10K, which begins and ends on the beach and travels through the hammocks and salt marsh, providing a challenging course amid Florida’s heat and humidity. Race fees include entrance to the park for the day, so pack a picnic and plan for an afternoon of beachside lounging.

Sept. 20; Marietta, Ga.

• Don a creative costume or previous “Hot Lips” race shirt and join more than 400 runners at this 10th annual 5K that culminates with a live DJ, lips tattoos and a tasty food spread, complete with an ice cream bar. Kicking off at 8 a.m. at Holy Trinity Church, the community event was founded by a local 12-year-old girl who was born with a cleft lip and wanted to help other children who can’t afford treatment for the birth defect. The chip-timed race benefits Smile Train, a nonprofit that performs surgeries on children worldwide with a cleft lip. To date the organization has raised enough money to fund surgeries for 243 children.


Raise funds for the children and families at Miami Children’s Hospital during this fourth annual 5K. The healthcare system’s largest annual community event, the race aims to increase awareness for the hospital’s pediatric sub-specialties and cutting-edge research. Participate with a team or individually and enjoy a course that begins in front of Coral Gables City Hall and travels along the charming neighborhood’s Spanish-inspired streets. The event will also include a kids fun run and kids fun zone. Post-race celebrations take place in Vendor Village, complete with music, awards, food and beverages.

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From top: Sylvie Ashby; Mitchell Zachs


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I travel a lot. My Garmin watch keeps me honest about distance when I run unfamiliar routes.


As a master sommelier and co-owner of Frasca Food and Wine in Boulder, Colo., Bobby Stuckey is used to long nights. But that doesn’t mean he sleeps late. The 45-year-old meets a group for a tempo 10-miler at the Boulder Reservoir one morning a week, logs a long Sunday run and joins his business partner for a weekly ride. With a 2:47:24 marathon PR from the 2009 New York City Marathon, Stuckey says his running is changing. It’s no longer just about fast times—it’s also about becoming a better runner.


When did you start running? My first 10K was in 1976. I was 7 years old and it was the Big Sisters Share a Little Love Run in Phoenix. The race T-shirt was so big on me that it looked like a dress. But I loved it and wore it every day because no other kid had done a 10K. My PE teacher at the Hopi Elementary School made us run a mile three times a week. I was lucky to have cardio development at an early age. How did your athleticism develop? I ran cross country through high school. I was never the most talented, but I was always willing to do the work. I got into triathlon in the 1980s and eventually focused on cycling. I even went pro—I was a domestique—but just briefly. I quit racing bikes in the ’90s. The restaurant business is tough and I realized back in the 1990s how important it was to balance my work and endurance sports. The great thing about running is that you can just walk out and do it.

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When I worked at the Little Nell in Aspen, Colo., I would go on the trail up to Warren Lakes with my Siberian husky.

Why is racing important to you? Having a goal makes my whole year, so I do at least one major race annually. I’m like a diesel engine—it takes me a while to get in shape, which is why marathon training works for me. For a marathon, I look at the schedule to see when I can make one work, and then my wife looks at the options. Even though I’m running a race, it’s a vacation. She gets to choose the destination.


A quiver of running shoes and a quiver of wine—do you see a correlation? That’s easy, I’m a strong believer in both. I equate racing flats (mine are Brooks Racer ST 5) to a world-class Burgundy or Barolo. Champagne makes me think of a regular run where I suddenly manage a breakthrough, perfect for my Mizuno Wave Riders. Five go-to wines is good—a sparkling, two whites and two reds.

Everyone has their Jenga of interests and time they need to figure out. Running is about consistency—you just have to set that schedule.

Wherever we are, we celebrate with a great dinner and a great bottle of wine.


Scott Draper

Bobby Stuckey

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Born of science, the impossibly plush shoe that’s trail-ready is here. And it’s unlike anything you’ve ever felt. THIS IS #FRESHFOAM TRAIL. THIS IS #RUNNOVATION.

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Profile for Pocket Outdoor Media

Competitor September 2014 Issue  

Women On The Run: Key Innovators Making A Difference In Our Sport | Get Fit For Fall - Follow Our Training Plans | Save Or Splurge - Budget...

Competitor September 2014 Issue  

Women On The Run: Key Innovators Making A Difference In Our Sport | Get Fit For Fall - Follow Our Training Plans | Save Or Splurge - Budget...


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