Competitor September 2015

SEPTEMBER 2015 competitor

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Lightweight Rain Jackets Page 18

SEPTEMBER 2015

FREE TRAINING PLAN

Run your best half marathon

GENERATION NEXT

7 of America’s best young runners

AMERICA’S TOP YOUNG RUNNERS

Click here for a story about trail running in Bend, Ore.

| TIPS FOR RUNNING WITH YOUR DOG | FALL RACING TUNE-UP PLANS

Stephanie Howe Violett and her dog, Riley, run on a trail near Bend, Ore.

This Fall Hit the trails with your dog . Strengthen your core . Train for a new PR CM0915_cover.indd 1

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Less Searching, More Running.

Our free e-newsletter, The Run Down, delivers the latest on everything running straight to your inbox!

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Contents

se pte m be r 2 0 1 5

Features

Departments

Training

Community

20 Generation Next

12 Starting Lines

41 Coach Culpepper

Run It

The next crop of American runners is already here. We profile seven of the country’s best young runners who are already making an impact in marathons, trail running, cross country and track.

By Adam Elder, Mario Fraioli, Duncan Larkin, Olivia Litsey, Brian Metzler and Emily Polachek

32 Four-Legged Fun Having a canine running partner reaps big rewards for both human and pup. Here’s how to do it right.

By Lisa Jhung

An overview of the country’s best fall marathons

Gear

How to smartly execute the final preparations for your marathon.

By Allison Pattillo

42 Strength Squat-thrust climbers

15 Shoe Talk The scoop on kids’ running shoes

44 Prehab The pedestal routine

16 Wearable Tech A review of the Garmin vìvoactive smartwatch

18 Collective 38 26 Strong: The Final Countdown

What I learned from Meb Keflezighi

Five rain jackets for wet fall runs

46 Workout of the Month Mile repeats

48 Training Plan A 4-week plan for half-marathon peaking

Our picks for a variety of upcoming races this fall

Back Page Last Lap Coach Brad Hudson shares his best piece of advice, what makes the marathon so great and why he loves training runners.

ON THE COV E R Stephanie Howe Violett and her dog, Riley, run on the trails in the Three Sisters Wilderness near Bend, Ore. Photo by Tyler Roemer B E LOW: Alana Hadley, 18, is the youngest qualifier for the 2016 U.S. Olympic Trials Marathon. See Page 20.

Photo by Gerry Melendez

Photo: Gerry Melendez

Click here for 12 exercises to build your running body.

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LONG LIVE THE ULTRA LIFE EXPLORE MORE at facebook.com/MichelobULTRA

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©2014 Anheuser-Busch, Michelob Ultra® Light Beer, St. Louis, MO 95 calories, 2.6g carbs, 0.6g protein and 0.0g fat, per 12 oz.

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Contributors

Writers, Designers & Photographers Ty l e r R o e m e r

Editorial editor-in-chief Brian Metzler

Mario Fraioli managing editor Adam Elder web editor Ryan Wood associate editor Emily Polachek senior editor

Tyler shoots outdoor adventure action sports, active recreational lifestyle, field assignment, and editorial photography. He’s shot covers and

ART

Scott Draper Valerie Brugos

photo editor graphic designer

inside photos for National Geographic, Outside

contributing design / photography

Magazine, Bike Magazine, and Men’s Journal,

Sean Harris, Isaac Lane Koval, Stephen Matera, Gerry Melendez, Nils Nilsen, Chad Riley, Tyler Roemer, Matt Trappe, Tyler Ward, Markus Weaver

and worked with outdoor companies including Patagonia, Red Bull, Santa Cruz Bicycles, and Five Ten footwear. Tyler chooses one nonprofit

senior contributing editors

Alan Culpepper, Meb Keflezighi, Jason Devaney, Allison Pattillo contributing writers

Erin Beresini, Adam Chase, Jay Dicharry, Dan England, Matt Hart, Meghan Hicks, Lisa Jhung, Max King, Greg McMillan, Kelly O’Mara, Bryon Powell, Rachel Sturtz, Sam Winebaum editorial intern

Olivia Litsey

to partner with each year. He photographed this month’s cover featuring ultrarunner Stephanie

C i rc u l at i o n , m ar k et i n g & P r o d u ct i o n production manager

Howe and her dog near Bend, Ore., where he lives.

Meghan McElravy advertising production manager

Gia Hawkins

S a m W i n e b au m

geek since high school, he ran with Nike’s original

d i g i ta l s er v i ce s director, web development

Scott Kirkowski director, seo/analytics

R&D team in New Hampshire. Sam is the Editor of

Johnny Yeip

RoadTrailRun.com, a site focused on running inno-

director, creative services

vation and shoe and gear reviews. This month he

Kristy Buescher Nicole Christenson

has a marathon PB of 2:28. He runs along the coast

City, Utah. An avid running technology and shoe

Aaron Hersh audience development manager manager, media marketing

Sam has been running for more than 40 years and

of New Hampshire and in the mountains around Park

director, digital media & strategy

Matthew McAlexander

reviewed the Garmin vìvoactive smartwatch on

web developers

Joseph Hernandez, Miguel A. Estrada web designers

James Longhini, Thomas Phan, Justin Wilson

system administrator

video producer

Bruno Breve

Steve Godwin

page 16.

A d v ert i s i n g

Jason Johnson 858-768-6824, jjohnson@competitorgroup.com Ian Sinclair 860-673-6830, isinclair@competitorgroup.com vp, media sales Gordon Selkirk 858-768-6767, gselkirk@competitorgroup.com vp, media sales Todd Wienke 414-517-7457, tawienke@competitorgroup.com manager, media sales Jeff McDowell 858-768-6794, jmcdowell@competitorgroup.com manager, media sales Jenn Schuette 858-228-3761, jschuette@competitorgroup.com vp, media sales

Ja s o n D e va n e y

•

vp, media sales

•

•

Jason is a runner, cyclist, occasional triathlete and small-business owner in Virginia. When he’s not working or playing family man, he’s out on a solo

•

•

•

run, riding his bike over the rolling hills outside his house, or performing the prehab exercises he writes

Acc o u n t m a n ag e m e n t

about every month for Competitor. Jason dreams of

managers Erin Ream, Carson McGrath

someday breaking the 3:30 barrier in the marathon.

coordinators

In this issue, he details a core exercise called the

F i n a n ce finance director

Gretchen Alt

Liz Centeno-Vera, Christina McGregor

pedestal routine, on page 44. a publication of

E m i ly P o l ach e k

Paul F. Walsh president Josh Furlow

executive chairman

Competitor’s associate editor is a writer and avid

chief administrative officer and

runner who has written for Women’s Running mag-

chief financial officer

azine and Triathlete.com. When not training for her next half marathon or typing down her ideas, she’s either testing out her nonexistent surf skills or sitting inverted with a bunch of sweaty yogis. For this month’s issue Emily provides interesting facts on the major fall marathons on page 12. She also

Wendy Godoy chief marketing officer

Keith S. Kendrick senior vice president, events

Tracy Sundlun Molly Quinn senior vice president John Smith

senior vice president

9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6493 Digital Issue support: support@zinio.com Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621 No part of this issue may be reproduced in any form without the written permission of the publisher.

Competitor is a registered trademark of Competitor Group Inc.

interviewed Grant Fisher as part of the Generation Next feature on page 23.

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official magazine

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LET’S GO COMMITMENT

Official Vehicle of the Rock ‘n’ Roll Marathon Series® Options shown. ©2015 Toyota Motor Sales, U.S.A., Inc.

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©2015 ©201 5 New Balance e Athlet Atthl h ic Shoe, Inc. nc.

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news 12

s ta r t i n g l i n e s

Fa l l M a r at h o n P r e v i e w Fun facts about America’s top fall marathons B y Em i ly Pol ac h e k

Click here for a FREE 4-month marathon training plan.

Rock ‘n’ Roll Las Vegas Marathon

Oct. 11 2014 finishers: 40,595 What to expect this year: A year after her historic 1984 Olympic Marathon win in Los Angeles, Joan Benoit Samuelson established a new course and American record at the Chicago Marathon in 2:21:21, which stood until 2006 when Deena Kastor set a new American record at the London Marathon.

This year, Samuelson, 58, is challenging herself to run within 30 minutes of her 1985 Chicago Marathon finishing time, and Kastor, 42, hopes to break the women’s American masters record of 2:28:40.

Did you know? This year the Chicago Marathon became the largest certified sustainable running event in the world. With participant T-shirts made from 100 percent recycled polyester fibers and more than 60 volunteers overseeing trash collection at the event, the race received Silver Level Certification from the Council of Responsible Sport.

How to get in: Although general registration closed in the spring, the opportunity to run for an official race charity or with an international tour partner was still open as of mid-August. A two-part registration for time-qualified runners and lottery applicants opens in mid-April for the 2016 race.

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Marine Corps Marathon

New York City Marathon

Oct. 25 2014 finishers: 19,689

Nov. 1 2014 finishers: 50,386

What to expect this year: Celebrating its 40th anniversary this year, this 26.2-miler that runs through D.C.’s most historic sites from Arlington, Va., to the Marine Corps War Memorial will have a ruby theme representative of the Marine Corps’ scarlet and gold colors. Runners will receive new ruby-colored shirts and a specially designed 40th anniversary medal. Plus, a Ruby Reception will be held the Friday before race day on Oct. 23 for those registered in the Marine Corps Marathon runners club.

What to expect this year: Although under new leadership—Peter Ciaccia will be the event’s fourth race director in its 45-year history—not much of this iconic marathon through the Big Apple’s five boroughs will change.

However, this year’s race will focus on youth, with kids’ running activities throughout race weekend and on race day.

Did you know? Oprah Winfrey, Drew Carey, The Bachelor’s Dr. Andy Baldwin, the Vice President’s wife, Dr. Jill Biden, former Arkansas Governor Mike Huckabee, and former Vice President Al Gore have all crossed the MCM finish line.

How to get in: The race is sold out, but the MCM Transfer Program offers the opportunity to obtain an entry from a registered runner who no longer intends to run. The 2016 lottery registration will open in mid-March.

Did you know? Since its founding in 1970, the race has consisted of 73 percent of first-time New York City marathoners. Out of that 73 percent, only 12 Americans have won their very first New York City Marathon.

How to get in: The race sold out months ago, but the opportunity to run for one of the race’s many official charities was still an option as of mid-August. Otherwise, registration opens in mid-January for the 2016 running.

photo: Sean dulany

Chicago Marathon

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news s ta r t i n g l i n e s

13

Rock ‘n’ Roll Las Vegas Marathon Nov. 15 2014 finishers: 3,228 (35,000 total) What to expect this year: Before running Sin City’s Strip at night, rock out to the event’s headline concert by Kid Rock.

The Sunday night races, which include a new 10K distance along with the half marathon and marathon, begin at 4:30 p.m., just as the sun is starting to set. This year the Saturday evening 5K will also have a new start and finish line at the MGM Resorts Festival Grounds. Earn the Las Vegas Remix Challenge medal by completing both nights of running.

Did you know? Aside from the Rock ‘n’ Roll Marathon and ½ Marathon, the only other time the Las Vegas Strip is closed to traffic is on New Year’s Eve.

New York City Marathon

How to get in: General registration is still open for all events.

California International Marathon Dec. 6 2014 finishers: 5,804

photo: Photorun.net, Shutterstock.com, photorun.net, Courtesy of NYRR

What to expect this year: With the qualifying window for the 2016 U.S. Olympic Marathon Trials closing on Jan. 17, the California International Marathon will be one of last realistic chances runners will have to earn a berth in the trials race on Feb. 13 in Los Angeles. Expect quite a few American runners chasing the qualifying times (2:18 for men and 2:43 for women, respectively) on this downhill, point-to-point course. Bonuses up to $2,500 will be awarded to those who meet the qualifying standards.

Marine Corps Marathon

Chicago Marathon

Did you know? The “fastest course in the west” is as fast as it ever was, but larger participation numbers have made the field much slower in recent years. Last year, the average finishing times were 4:02:49 for men and 4:30:46 for women, considerably slower than what they were in 1985 (3:29:22 for men, 3:53:18 for women).

How to get in: General registration will likely close by early September. However, guaranteed entries are available Oct. 1–16 for runners who have run within 5 minutes of their age-division Boston Marathon qualifying time in the past two years.

Click here for a list of America’s best 10K races.

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California International Marathon

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Y

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S h o e Ta l k Gear

15

T h e L o w d o w n o n L i ttl e R u n n i n g S h o e s Are running shoes for kids worth the price?

B Y L I SA J H U N G

photo: ROck ‘n’ Roll Marathon Series

Click here for our fall road running shoe review.

More and more footwear companies are releasing shoes for kids based off the adult versions of the same model. Is this a marketing ploy, appealing to running parents who think it’s cute to have a “Mini-Me?” Or are these shoes worth the sticker price?

It’s the latter. While materials are often durable to withstand the rigors of being a kid, mini versions of adult shoes assure you that your children aren’t wrecking their feet when they run.

Shoes for kids up to age 5 should be completely flexible (think sock-like) to allow constant growth and strengthening. “But

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as kids enter school and begin sports and higher-level activities, there’s a necessity for protection,” says Eric Rohr, Brooks Running’s senior biomechanical engineer.

However, that doesn’t mean kids should be put in combat boots, or even stability shoes. Kids’ feet grow and change in length, width, girth and arch shape up until roughly the age of 13.

“Patterns, materials and closures need to be carefully selected in an effort to support a child’s growing and changing foot,” says Scarlett Batchelor, New Balance Kids’ Business Unit Manager.

And don’t put your kid on the treadmill at the running shop just yet. “Unless a kid has any pain or problems, or is logging extreme miles,” says Rohr, “a gait analysis is probably unnecessary until their teenage years.”

Bottom line: Having kids—especially ones who run in an after-school program or races of any kind—in shoes made for running can help mitigate pain and potential problems.

It can also help with their running, as well as make them feel fast like Mom and Dad. For a rundown of current kids’ running shoes, go to Competitor.com/kids

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WEARABLE TECH 16

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Garmin’s latest smartwatch is an ultra-thin, light, multisport GPS watch with outstanding battery life. Practical beyond workouts, the watch connects to your nearby phone to display notifications and can control your music

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EXPANDABLE Limited but growing selection of watch faces, additional data fields, heart rate charts and more in the Connect IQ Store.

GOLF AND SWIM TOO GPS shot distances and stats for 38,000 golf courses. The onboard accelerometer tracks swim workouts as well.

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Collective 18

Gear

Dry Jackets f o r W e t Runs

By A llis on Pat t illo

The latest jackets with wind and water protection continue to push the boundaries of purposedriven comfort—venting sweat and blocking rain. These five styles will keep you running in any weather, from gentle showers to dumping buckets.

[1] New Balance Windcheater, $80

When the weather calls for cooler temperatures, blustery winds and spitting rain, this polyester jacket has you covered. Feminine lines give it a just-right fit with room to move. Detailed finishes like zipped hand pockets, an internal media pocket and a folded hem are valuable benefits for the price.

[2] Cotopaxi Tikal Rain Shell, $139

Whether you’re running negative splits or running to the office, this waterproof jacket’s breathable, four-way stretch fabric and slim cut will keep you stylish and dry in a downpour. Taped seams and perforated underarm vents, an adjustable hood with visor and zip pockets, a feminine print on the interior and reflective accents on the exterior—pretty and practical are merged in an updated classic design.

[3] The North Face Ultra Light WR Short Sleeve, $150

For those who run hot but hate being wet, this piece is for you.

The durable yet lightweight design keeps your core and shoulders dry.

It even has an adjustable hood for added protection. And, while arms will get wet, they are free from the clammy shell-against-skin feeling of some rain jackets. When the clouds part, the Ultra Light tidily packs away into a self-stowing pocket.

[4] Saucony Exo Jacket, $140

A slim fit, drop tail and generous hood provide the functional framework for a wind- and waterproof shell, complete with taped and sealed seams. Stretchy fabric and an interior that feels dry against the skin are what make this the jacket to grab for extended comfort in uncomfortable conditions.

Cold and rainy doesn’t have to mean it’s time to hit the treadmill, especially with the latest waterproof and windproof running jacket from Brooks. Seam-sealed and breathable, four-way stretch don’t always play well together, but when they do, the combination makes for a chance to enjoy an invigorating running experience in foul weather.

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photo: scott draper

[5] Brooks Seattle Shell, $260

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S AV E YO U R A D R E N A L I N E FOR THE RACE

Š 2015 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.

VIP MARATHON PACK AG E

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From pre-race meals, to post-race ice bags and VIP area access, the Westin VIP Marathon Package helps you get to the start line stress free.

We also offer late check-out so you can relax after your big day.

Book a VIP Marathon Package at westin.com/runwestin

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20

The next crop of American runners is already here.

We take a look at seven of the country’s best young runners who are already making a big impact in marathons, trail running, cross country, and track and field.

More Profiles: For more stories about America’s top young runners, go to Competitor.com/GenNext

Click here for a story about how 40+ runners are still running fast.

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21

Eric Jenkins 23, eugene, Ore.

Photo: Sean Harris

Click here for a story about 20 runners who could make the 2016 U.S Olympic team.

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There’s something about New England that produces tough long-distance runners. America’s next great 5,000-meter specialist is rough-hewn, baby-faced New Hampshirite named Eric Jenkins, who won more college honors in track and cross country at the University of Oregon and Northeastern than he can remember. (The Cliffs Notes version: two-time NCAA indoor champion; All-America honors every year in track and cross country; NCAA cross country runner-up, three NCAA track team titles, and the second-fastest 5,000 in NCAA history.) After graduating in June, Jenkins signed with Nike and headed to Europe, where he notched personal bests in the 3,000 meters (7:41.79) as well as in the 5,000 (13:07.33). He’s now taking the fall off in preparation for big goals in 2016: Qualifying for the IAAF World Indoor Championships, breaking 13 minutes for the 5K— and of course the U.S. Olympic Trials. “Eventually I’d like to run a marathon,” Jenkins says. The sometime rapper who goes by “Ricky Rocksford” might also return to the studio—his tracks from several years ago have found new life in online running circles as Jenkins’ star continues to rise.

—A da m E l d er

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22 Click here for a story about the rugged discipline of cross country running.

Sarah Disanza University of Wisconsin junior Sarah Disanza started running track and cross country in middle school to stay in shape for soccer.

She found her drive to run as a high school junior when she didn’t place as well as she’d hoped at the Nike Cross Nationals race. It pushed her to become more conscious of everything from her mileage to what she was eating, something that helped her win a state cross country title as a senior. “That’s where I really decided for myself the kind of runner I wanted to be,” says Disanza, who hails from Wantage, N.J. Flash forward to last November, when she placed second at the NCAA Cross Country Championships—an improvement of 102 places from her freshman year. Also during her breakthrough sophomore year, Disanza broke the University of Wisconsin and Big Ten record in the 5,000-meter run at the Boston University Opener meet (15:20.57) and finished third in the NCAA Indoor Championships.

While her current goal is winning the NCAA cross country title this fall, her long-term sights are set on the 2016 U.S. Olympic Trials—especially considering the women’s 5,000m qualifying standard is 15:20-flat. “I know that I have it in me to squeeze out that last little half-second to make it to the trials,” she says. “I’m really excited about it.”

— O livia Lit s ey

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Photo: Markus Weaver

20, Madison, Wis.

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23

Grant Fisher

Photo: Stephen Matera

18, Palo Alto, Calif.

When Grant Fisher entered high school, his sport of choice was soccer. “In my sophomore year, we had a state cross country meet the same day as the state final for soccer,” Fisher says. “I picked soccer, and we lost the finals.” Since then, running’s golden boy from Grand Blanc, Mich., has racked up high school records and PRs in both cross country and track. He is the second Michigander (after Dathan Ritzenhein) to win two consecutive Foot Locker National Cross Country Championships (2013 and 2014). He is also a two-time adidas Dream Mile champion (2014 and 2015). Fisher’s most notable accomplishment, though, is becoming the seventh high school boy in history to run a sub-4-minute mile (3:59.38) in June at the Nike Festival of Miles in St. Louis. “It’s pretty rare for runners to go pro,” says Fisher, who’s now a freshman majoring in engineering at Stanford. “But I think the opportunities are growing, in which the national level in the U.S. has risen quite a bit, and to be able to compete at the national level is pretty much to compete on the world level.”

Click here for a story about training for the mile.

— E mily Polach e k

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24

Alexa Efraimson

Click here for stories about the mile.

When people talk about the next great American female running phenom, they often mention Mary Cain. But someone who also deserves to be in that limelight is Alexa Efraimson. Like Cain, this middle-distance ace decided to skip college running and turn pro. (She’s training under the guidance of her high school coach Mike Hickey and taking classes at University of Portland.) Last year, she broke Cain’s American high school indoor record for the 3,000 meters by almost 2 seconds (9:00.16). In 2013, Efraimson won bronze at the World Youth Championship 1,500m event. “I attribute my success in running to my support group, my close friends, my family, my coach and my training partners,” Efraimson,says. “They are there through the ups and the downs and they always believe, not only on race day but every day, which I think is one of the strongest contributors to my success.”

Efraimson is currently focusing on the 1,500m—a distance she thinks she’s best at running. She lowered her 1,500m PR to 4:03.39, setting a new American junior record while placing seventh at the Pre Classic international track meet on May 30 in Eugene, Ore. “I like to take one season at a time and one race at a time, each as a stepping stone and learning opportunity,” she says.

—D u n ca n L a r k i n

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Photo: Isaac Lane Koval

18, Camas, Wash.

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Click here to see photos from the 2015 U.S. Mountain Running Championships.

Mandy Ortiz Growing up near Vail, Colo., Mandy Ortiz gained an appreciation for the gritty splendor of running on trails, perhaps because her dad, Mike, was the race director for one of the state’s best trail running series or because her mom, Anita, was one of the country’s best mountain runners. “Trails take you to beautiful places and they give a different kind of challenge,” Ortiz says. “Why would you ever want to run on the roads when you can run on beautiful trails in the mountains?” Ortiz runs track and cross country for the University of Colorado, but she really excels at running in the wild. Two years ago, she won the 4.7K junior race at the World Mountain Running Championships in Poland (and helped the U.S. juniors win the team title). Last year, following surgery to repair a torn labrum, she placed fourth among juniors (and won another team gold) at the world championships in Italy.

She moved up to the elite ranks this past summer and finished third at the North America-Central America-Caribbean Mountain Running Championships on July 18 in Vancouver, Canada, and then took 14 th in the U.S. Mountain Running Championships a week later in Bend, Ore. — Bria n Metz ler

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Photo: Matt Trappe

20, Boulder, Colo.

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Jared Hazen 20, Colorado Springs

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—Brian Metzler Photo: Brian Metzler

Click here for a story about twentysomething ultra runner Dakota Jones.

Jared Hazen is blazing his own trail. As a senior in high school, the native of Titusville, Pa., took the bold step of putting off college to focus on his upstart ultrarunning career. That might seem foolish considering he’d only began experimenting with longer distances 15 months earlier. “I was running further and further on trails and I really liked that a lot,” he recalls. “I knew then that I wanted to give ultras a try someday.” The next summer, he started running with local ultrarunner Jeff Nelson. Although he placed second in his first ultra before his sernior year—the 2012 Baker Trail 50-miler in Brookville, Pa.—he had a “spectacular blow-up” that included plenty of vomiting and a dreadful march to the finish line. By the time he graduated in 2013, though, he had already decided to move to Jackson, Wyo., to focus on training while working as a housekeeper at Grand Teton National Park. He returned home to win the Oil Creek 100 later that year and has continued his progression ever since. Now 20 and working at a running shop in Colorado Springs, he’s recorded numerous top finishes, including third-place showings at the Lake Sonoma 50-miler in April and the Western States 100-Mile Endurance Run in June. “It’s been an interesting ride so far,” he says. “I’m just now starting to see what I can do with this.”

8/18/15 1:47 PM

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Compared to native curcumin extract.

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30

30

Click here for 3 workouts every runner should do every week.

Alana Hadley Approaching the finish line of the 2013 Indianapolis Monumental Marathon, then-16-year-old Alana Hadley knew she was close to the 2016 U.S. Olympic Trials Marathon standard of 2 hours and 43 minutes. “When I looked up at the clock on the final straightaway and saw I was going to get the standard, I got really emotional and started bawling,” recalls Hadley, who finished fourth that day in 2:41:56.

She returned to Indianapolis last November, winning the race and lowering her personal best to 2:38:34—currently the 49th fastest time on USA Track & Field’s qualifier list. (However, she will be ineligible to compete in the 2016 Olympics if she finishes in the top three at the U.S. trials because of a minimum age restriction of 20.) Hadley, who has been coached by her father, Mark, since she was 6 years old, logs 110–120 miles in her biggest training weeks. She’s attending the University of North Carolina at Charlotte to study exercise science, taking a minimum course load so she can pursue running professionally and still have a social life. “If I only have one thing going on, I tend to overthink it sometimes and stress myself out,” Hadley says. “So having other things to maintain a balance in my life is important.”

— Mar io Fra ioli

CM0915_GenNext.indd 30

Photo: Gerry Melendez

18, Charlotte, N.C.

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four-legged

Having a canine running partner reaps big rewards for both human and pup. Here’s how to do it right.

By Lisa Jhung / Photos by Tyler Roemer & Julia Beck Vandenoever

ogs make great running partners. They’re almost always game for whatever route you have in mind. They never have scheduling conflicts. And they’re extremely happy while running, their joy undeniably rubbing off on you. Plus, knowing your dog needs exercise provides a motivational bonus for you, getting you both out the door.

But how do you know if your dog is fit to run? Or needs a recovery day?

And where are the best places to take your dog running with you? Follow our guide to ensure both you and pup make the most of running together.

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33

Click here for 5 exercises to do before every run.

Stephanie Howe Violett and her dog, Riley, run on the trails near Broken Top Mountain outside of Bend, Ore.

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34

PUPPY? BE PATIENT Most vets recommend waiting until a puppy is 1 to 2 years old, depending on the breed, before taking them running with you. “You want to wait until they’re fully skeletally mature, when their growth plates are done closing,” says Dr. Elisabeth Jobe of Advanced Animal Care of Colorado. “When the bones are developing, and you’re putting stress on them, you can cause premature closure of the growth plates which increases the risk of arthritis and other issues.”

Smaller breeds mature sooner than larger breeds, and can be ready to run when they’re a year to a year and a half.

Larger breeds can take 18 to 24 months.

Check with your vet for more specific guidance.

DOGS NEED TRAINING, TOO Like people, dogs shouldn’t go from off-the-couch to running 5 miles without training. “It’s important to build endurance in dogs gradually, just as you would in humans,” says Dr. Lynne Hapel of Eastown Veterinary Clinic in Grand Rapids, Mich. Gradually building up to longer distances is key to getting a dog’s whole body toned evenly, which helps prevent injury from doing too much, too soon.

“Simulate what they’re going to be doing,” Jobe says. “Do that same type of activity in small amounts initially, and increase by 10 to 15 percent every 14 days or so.

Hiking and run-walking can ease a dog into running shape, and hiking is an ideal start for dogs and owners who will be trail running together.

With the right dog and a gradual buildup of training, you may be surprised at how long your dog can go.

Joelle Vaught, an ultrarunner from Boise, Idaho, has been running with her German Shorthair pups for years.

“We’ve done 50Ks together!” she says.

CM0915_FEAT_DOGS.indd 34

Click here for current trail running shoe reviews.

Know the local leash laws before heading out on a trail with your dog, and always have a leash handy for safety.

WHERE TO RUN Soft surfaces like dirt and grass are better for paws than pavement and concrete. “Running on gravel or rock can be painful to a dog,” says Judy Morgan, holistic veterinarian in Clayton, N.J. “And pea gravel can get between pads and cause irritation.”

Remember: You’re wearing protective shoes; they aren’t.

If you head to a trail, know the leash laws in your area. Some trails have voice control laws that allow your dog off-leash if they’ve undergone proper training and wear a certain tag to prove it. While some vets recommend always having a dog on leash (but not a retractable leash, which can extend too long) for the safety of the owner, the dog, and those around them, others say it depends on the dog. Having a leash handy (even if a dog is running off-leash) can help quell unexpected confrontations with other dogs or trail users (especially at a trailhead), as well as the instinct to chase wildlife.

Running on dirt surfaces in tree-covered areas is ideal, as the shade keeps the trail cool in hot months. And running on hilly terrain that slows you down can be good for your dog, as they’re better able to keep up. Just make sure to go easy on them and train them for the hills as you would yourself.

If you do run on concrete through urban areas, plan wisely.

Jobe says she runs on sidewalks while letting her dogs run on the grass alongside. And Hapel recommends planning routes where you know fresh water is available.

CHECK FOR TICKS Post-run, it’s important to check your pup’s fur and skin for burrs, and their pads for any tears. But if you live somewhere that has ticks of any sort, be sure to scan your dog for those, too.

Bernadine Cruz, a veterinarian in Orange County, Calif., recommends getting preventive tick medicine from your vet. But if you do find a tick on your pup, she suggests using tweezers, needle-nose pliers or roach clips instead of your fingers. “You don’t need to twist it. Just grab as close to the skin as possible and pull straight up. The bump left over isn’t a head—it’s just a reaction. Clean the area with a little alcohol.”

It’s best to remove a tick within 24 hours of latching on, so get in the habit of checking both your dog and yourself post-run.

“If your pet develops any symptoms—anything that just seems off for a day or two, if they’re weak, vomiting, diarrhea, stiff in the joints, have a fever—have them looked at,” Cruz says.

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35

HEALTH AND SAFETY

Some dogs can be trained to run very long distances.

Stephanie Howe Violett, winner of the 2014 Western States 100-mile trail race, is one of the best ultra-distance runners in the U.S. She trains with a lot of runners on the trails around Bend, Ore., but her most trusted training partner is Riley, a 5-year-old English Pointer/ black Labrador mix.

Running on a trail near a water source can give your dog a place to cool down by wallowing in a creek or cooling their belly in a lake. There, however, you run the risk of your dog lapping up water that might have giardia or other intestinal threats. If you know your dog will run into any water it sees, keep it on a leash and bring ample water for both of you.

Know that dogs don’t sweat, but rather pant to cool off. To keep them cool in summer months, exercise with them in the early morning or late evening. And if you live somewhere with a snowy, icy winter, consider putting them in a jacket or sweater made for dogs (if they’ll let you). And check their paws frequently during the run for snow and ice balls, clearing the space between their toes from built-up snow.

Most importantly, be sure to listen to your dog and look closely for any changes in its gait as you run.

“I run with him all the time. He’s my favorite training partner,” she says.

“We trained him up gradually and now he runs up to 30 miles.”

“Limping means pain,” Jobe says. Your pup could have stepped on something like a cactus spine, or have a minor cut on one of their pads, but a limp could also suggest something more serious.

HOW MUCH IS TOO MUCH? Since your dog wants to please you, it might run with you beyond its limit.

“If you stop for a break and your dog lies down right away, that’s a good sign that they’ve had enough,” Jobe says.

She also advises that if your dog seems tired for more than four to six hours after exercising, then it was too much.

And if your dogs wakes that afternoon or evening and seems stiff, taking longer than usual to get up or down, then it’s time to back off on the running a bit.

And, if your dog kicks one leg out all the time, they might be shifting away from that leg for a reason. “It’s something to think about,” Jobe says.

CM0915_FEAT_DOGS.indd 35

Howe Violett and her dog, Riley, often go on 2- to 5-hour runs together. She makes sure he drinks plenty of water and gives him specially formulated treats called Glyco-Gen Bones out on the trails.

For more about the adventures of Stephanie and Riley, go to Competitor.com/ StephandRiley.

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Gear Up for Pup

Dog-Human Matchmaker

Having the right gear on you can make your running experience the best possible for both you and pooch.

A quick guide to finding your ideal running partner

Do you want a big or small dog?

Big

It gets hot

What kind of climate?

Ruffwear Front Range Harness $40

Small

What kind of climate?

Mild It gets cold

jack russelL terrier

airdale terrier

Got Children or other pets?

Z端ka Bowl Small $12.50

Mild

Brittany Spaniel

beagle siberian husky english setter

Yes No

Do you mind shedding?

boxer

Ruffwear The Beacon safety light $20

Yes Nah

Are you allergic to dog hair?

No Stunt Puppy Go Dog Glo leash $44

Yes belgian sheepdog

Kurgo K9 Excursion running belt $30

CM0915_FEAT_DOGS.indd 36

golden retriever

vizla

labrador retriever

border collie

poodle

german shorthaired pointer

german shepherd

australian cattledog

portuguese water dog

rhodesian ridgeback

australian shepherd

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38

Final cOuntdown the

Photo: Nils NilsEn

How to smartly execute the final preparations for your marathon.

B y A llis on Pat t illo It’s September, which means final race preparations are about to begin for fall marathoners. Months of hard work and long miles will soon pay off with the experience of a lifetime, but you’re not quite there yet. A couple more big runs, some shorter, speedier workouts and the important tapering period—that’s right, less running and mandatory rest—are still on the agenda in the final month or so of training.

As welcoming as shorter runs and taking it easy might sound during the meat of marathon training, the sudden decrease in activity can make you a little crazy. It’s normal.

And it happens to everyone, from first-time marathoners to seasoned veterans.

26Strong_September.indd 38

Take the opportunity to reflect upon your journey, find confidence in the training you’ve accomplished and recall why you decided to train for a marathon. Whether it’s to run a fast time and qualify for the Boston Marathon, race in honor or memory of a friend or

loved one, raise money for a charity or just for the personal challenge, remembering what inspired you to lace up your shoes in the first place and knowing you are prepared will help ease any anxieties or doubts.

Aside from the final weeks of training, you should make sure to solidify your nutritional and hydration plans, understand your raceday pacing strategy, and make sure all of your travel, lodging and other pre-race details are in order. That can be nerve-wracking, but you can ease pre-race doldrums and anxieties knowing you aren’t alone.

For the third year in a row, Competitor and Saucony are collaborating on 26Strong, a program pairing 13 experienced marathon mentors (coaches) with 13 first-time marathon runners (cadets) who are training for the Chicago Marathon on Oct. 11. We’re sharing some insights from 26Strong coaches to their cadet runners to help inspire and guide you on the way to your own marathon goals.

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39

What should I pack for the race?

- Kendall Shultes, St. Louis

Coach Morganne Hockett: For fall races, I like to pair shorts with a long-sleeve shirt or capris with a short-sleeve shirt. Bring a couple of wear-tested options to make final adjustments depending upon the weather. Otherwise, pack what you’ve worn on long training runs—a sports bra, socks, shoes, glasses, hat, anti-chafe cream, headband and maybe sleeves. If you plan to carry your own nutritional products during the race, bring it with you to reduce the stress of looking for a specific gel or chew in an unfamiliar city. Also, pack your shoes and race kit in your carry-on bag. That way, if your luggage doesn’t make it, you won’t need to wear new gear (a big no-no!) on race day.

What’s a good marathon pacing strategy?

-Lauren Fisher, Richmond, Va.

Coach Katherine Hopper: Start the race conservatively. Your legs will be fresh and well rested from the taper. Add in race-day excitement, and you might be tempted to start faster than your goal marathon pace. You should consciously try to run your first couple miles approximately 15 seconds slower than your goal pace. Don’t try to “bank” time by running fast in the first 20 miles of the race. It usually backfires, resulting in slower mile splits later in the race. Run with a bit of caution, save your energy and pick up the pace after mile 20 if you are feeling strong.

How do I remain mentally focused for an entire marathon?

- Marina Hill, Londonberry, N.H.

When should I start fueling, and how often should I drink during the marathon?

- Brittany Champagne, Buffalo, N.Y.

Coach Laura Anderson: You should have a fueling and hydrating strategy based on your personal needs (including your sweat rate) and the weather on race day. It’s important to practice during your long runs, ingesting identical gels, chews or drinks you’ll have during the race. Then, the simple advice I find to be most true for marathon fueling and hydrating is do it early and often, and don’t run through any aid station without taking a few sips of water or an electrolyte drink. The same goes for fueling, you need to be taking in water and calories early and consistently to prevent dehydration and “bonking” later in the race. The goal is to take in the nutrients before you need them, as most calories take at least 15 minutes to kick in.

What tips can you offer for making it through the last 6 to 8 miles? I have a feeling they will be the hardest.

- Kellen McAvoy, San Diego

Coach Katie Hart Morse: Have a few mantras in mind.

Remember why you are running, and never forget why you started.

Embrace the pain and feed on spectator energy. Especially in Chicago, there is nothing quite like crowds cheering you on for the last few miles! Don’t think about having another 6 to 8 miles to go.

Just think about tackling each mile individually. Focus on each step, and think about getting to the next aid station. Break down the distance into whatever chunks you can handle and keep moving toward the finish and your goal!

For more training tips and stories about each runner’s progress toward the Chicago Marathon on Oct. 11, go to 26Strong.com.

Photo: Nils NilsEn

Coach Angela Bekkala: Mental focus is an essential part of marathon training, just like getting in your weekly miles and workouts. Take some time daily imagining yourself on the course, envisioning the challenges you might encounter (good and bad) and thinking how amazing it will feel to cross the finish line in your

goal time. Learning to focus on the task in front of you will leave less room for negative thoughts to enter your mind.

26Strong_September.indd 39

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COACH CULPEPPER TRAINING

41

W H AT I L E A R N E D F R O M M E B B Y A L A N C U L PEPPER

PHOTO: PHOTORUN

Click here for Coach Culpepper’s 3 tips for staying healthy.

It’s safe to say that Meb Keflezighi has accomplished what most athletes can only dream of: a silver medal in the Olympic marathon, and wins at both the New York City and Boston marathons. He is most certainly one of America’s all-time greatest runners.

Meb and I competed together on two Olympic teams: Sydney in 2000 and Athens in 2004. Without question, Meb truly pushed me to a higher level and helped me get the most out of myself.

My best and most significant performances almost always happened when Meb was in the same race.

While Meb and I have very different backgrounds, physiological talents and approaches to training, I learned several important things from him that will help you as well.

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LI T T LE THIN G S MAT T E R

DON ’ T STRE SS

DON ’ T L IM IT YO URSELF

Meb also masters his stress

Above all else, what I marvel at about Meb is

Meb is the master of the

levels. I’ve yet to see him get

his belief in himself. In Athens, Meb whole-

little things. I’ve never

frazzled or unnecessarily

heartedly believed he could win a medal. If I’m

been around another ath-

stressed, whether it’s travel

being honest, I did not, and, looking back, that

lete who was so diligent

issues, missed flights, lost

is disappointing. Meb went on to win silver

about his stretching, drills,

bags or poor weather condi-

and I finished 12th. At the time, I was thrilled

cross-training, diet and

tions. He does not let things

with my performance because a month earlier

sleep. All these areas affect

out of his control derail his

I would have been happy with a top-25 place-

your training and ultimately

focus. Instead, he remains

ment. Meb helped me reestablish a higher level

your performance. Meb is

calm, which allows him to stay

of expectation. He proved that if you dream it,

just as committed to the

singularly focused on those

you can accomplish it. Many of us limit our-

small details as he is to

aspects within his control and

selves and don’t believe we can accomplish our

hard intervals or long runs.

not get distracted by outside

biggest goals, but not Meb. He believes—and

“Everything matters” is the

influences.

his results show it.

type of mantra he professes and he is not going to leave something simple to chance when performances come down to seconds.

Two-time U.S. Olympian Alan Culpepper won national titles from the 5K to the marathon. His first book, “Run Like a Champion,” is available at VeloPress.com.

8/18/15 2:05 PM

St r e n gt h 42

Training

S q u at-t h r u s t C l i m b e r s Improve your balance and core strength with this exercise

Click here for a story about new techniques for treating plantar fasciitis.

No matter if you’re on a rocky trail or a smooth paved road, balance is a critical element to running healthy. The next time you are negotiating a challenging section of trail or trying to make a sudden move in a road race, think about the amount of vertical and lateral movement your body is undergoing in order to stay upright.

Dr. Richard Hansen of High Altitude Spine and Sport in Boulder, Colo., recommends incorporating squat-thrust climbers into your strength-training routine. “It trains core stability, balance and proprioception, and lower body power,” he says.

CM0915_T_STRENGTH.indd 42

H O W TO D O IT: 1. Stand tall with feet approximately shoulder-width apart.

2. Squat at the hips and place your hands on the ground in front of you.

3. Jump backward into a pushup position. “Don’t allow the hips and lower back to arch or dip,” Hansen says. “You want the torso to remain in a neutral position.”

4. Drive one knee forward then back followed by the other knee (“mountain climber” position).

5. Jump forward into squat position. Bend with the hips—not the torso.

6. Jump straight up and land flat footed. Reset your position prior to starting the next repetition.

Begin with 2 sets of 5 repetitions each.

Recover for 60 seconds between sets. Increase to 3 sets of 8 reps each as your strength and coordination improve.

Focus on executing the exercise with good form over completing as many reps as possible.

photo: Scott draper

B y D u n ca n L a r k i n

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PREHAB 44

TRAINING

T H E P E D E S TA L R O U T I N E Keeping your core muscles strong is crucial to good form and staving off injuries B Y JA SON D EVA N EY

Click here for a story about 7 habits of highly effective runners.

“These are quick, all-encompassing exercises for someone short on time, but they hit all the main muscle groups,” says Dani Miller, a professional runner with the Hansons-Brooks Distance Project in Rochester, Mich.

CM0915_T_PREHAB.indd 44

HO W TO D O I T: PRO N E HA N DSTA N D: Get into a pushup position, maintaining a straight line from the top of your shoulders down to your feet. Focus on breathing to stay relaxed. Engage the core muscles by keeping the belly button tight.

“These engage all the core muscles and are similar to the tried-and-true plank,” Miller says of the handstands. “It is a staple in my core routine because it is quick, effective and can be done anywhere.”

SIDE PE DE STA L : SUPIN E HA N DSTA N D: Balance on your heels and hands.

Keep your body in a straight line and engage the core muscles.

This resembles a side plank, with your body resting on the outside of one foot and the palm of one hand.

“Control your breathing and be aware of your linear body position,” advises Miller. “Have straight lines from the shoulders to the heels.”

HOL D E ACH PO SITION FOR ON E M INUTE. Do 2–3 sets as part of your post-run stretching and strengthening routine.

PHOTO: SCOTT DRAPER

The pedestal routine is a group of exercises that specifically targets your core muscles. While there are several variations of the routine—and varying levels of complexity—this abbreviated version focuses on three key positions.

8/18/15 2:08 PM

Rock out to end

breast cancer.

Race with TeamEdith and Thad Beaty at the Denver Rock ‘n’ Roll Marathon!

Save $15 when you register with code TEAMEDITH15 and pledge to raise $50 or more for the Edith Sanford Breast Foundation by race day.

• October 18, Denver, CO 100% goes to research to find cures. Faster.

Learn more at edithsanford.org/teamedith.

Thad Beaty, TeamEdith Captain and guitarist for Sugarland.

(A little bit country, a little bit rock ‘n’ roll.)

011004-00178 6/15

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Workout of the month 46

Training

M i l e R e p e at s This universal workout will prep you for any race distance B y M a r i o Fr a i ol i

A session of mile repeats is a triedand-true speed workout that provides benefits for runners racing 5Ks to marathons and everything in between. You can manipulate the intensity, number of repetitions, recovery between intervals and even terrain to suit your needs.

Mile repeats can be used early in a training cycle to build strength or closer to race day to help dial in your goal pace, but we’ll focus on runners who are 2 to 3 weeks out from their target race.

For 5K and 10K runners: • Warm up with 2 to 3 miles of easy running, followed by a set of strides, or short sprints, to prep your body for faster running.

For halfmarathoners and marathoners: • Warm up with 2 to 3 miles of easy running, followed by a set of strides, or short sprints, to prep your body for faster running.

• Run five 1-mile repetitions at your 10K race pace with 2 minutes of recovery between reps.

• Run eight 1-mile repeats at your half marathon pace with 60 seconds of recovery between reps.

• Cool down with 2 to 3 miles of easy running.

• Cool down with 2 to 3 miles of easy running.

Photo: istockphoto.com

Click here for a story about how your feet should strike the ground.

CM0915_T_WOTM.indd 46

8/18/15 2:10 PM

FEEL BETTER P E R FO R M B E T T E R Gut issues, headaches, food cravings— is your daily diet wearing you down?

Find out for sure with The Athlete’s Fix. The Athlete’s Fix will help you find your problem foods—and the foods that make you feel and perform your best.

Dietitian Pip Taylor offers a smart, three-step program to help you fuel workouts while isolating specific food intolerances. You’ll improve your daily diet, cut out common irritants, then add back foods until you feel great enjoying your own personalized clean diet.

Feel better and perform better with The Athlete’s Fix.

Available in bookstores; bike, tri, and running shops; and online. Read a chapter at velopress.com/fix.

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Training Plan 48

Training

4 - W E E K H A L F - M A R AT H O N P E A K I N G P L A N The final four weeks before a goal race is equal parts excitement and nervousness. Many runners begin to doubt their training when they should be dialing in their confidence. Use this 4-week halfmarathon tapering plan and arrive to the start line rested, sharp and confident in achieving your goal.

B y M a r i o Fr a i ol i

Click here for 4 tips for long runs.

M onday

Tues day

We dne sday

T hu rsday

6 miles easy

6 miles easy + 6 x 20-second strides

F riday

Satu rday

S u nday

Total M ileage

REST

14 miles w/ last 5 at half marathon pace + 20 seconds/ mile

5 miles easy

40

7 miles easy

43

8 miles easy

36

RACE: Half Marathon (16 mi total)

37

Intervals: 9 miles

1

REST or crosstraining

2-mile warm-up, 8 x 1000m at 10K race pace w/ 2:30 recovery between repeats, 2-mile cool-down

Intervals: 12 miles

2

REST or crosstraining

2-mile warm-up, 8 x 1 mile at half marathon pace w/ 1 min recovery between repeats, 2-mile cool-down

Tempo Run: 12 miles 6 miles easy

6 miles easy + 6 x 20-second strides

REST

Intervals: 7 miles

3

REST or crosstraining

4

REST or crosstraining

5 miles easy + 6 x 20-second strides

2-mile warm-up, 10 x 400m at 5K race pace w/ 1:30 recovery between repeats, 2-mile cooldown

3-mile warm-up, 6 miles at half marathon race pace, 3-mile cool-down

Tempo Run: 10 miles 6 miles easy

REST

5 miles easy + 6 x 20-second strides

REST

3-mile warm-up, 4 miles at half marathon race pace, 3-mile cool-down

Intervals: 7 miles

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2-mile warm-up, 6 x 800m at 10K race pace w/ 2:30 recovery between reps, 2-mile cool-down

5 miles easy

4 miles easy + 6 x 20-second strides

Photo: istockphoto.com

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forgettable. unparalleled. unrivaled. un

November 12-15

MARATHON | 1/2 MARATHON | 10K | 5K register today at RunRocknRoll.com

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Where and When to Race Fall is almost here, one of the most enjoyable times of the year to race. Marathon season is ramping up, plus you’ll find races to celebrate the fall colors, Oktoberfest, pumpkin patches—and an end to hot summer temperatures. Here’s a sample of races coming up in the next couple months.

B y J eff B a n ow etz

For a complete race calendar, go to Competitor.com/calendar

Photo: JOhn Silvia

Cape Cod Marathon

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M a r at h o n s / H a l f M a r at h o n s

Indianapolis Marathon Oct. 17; Indianapolis

Humboldt Redwoods Marathon Oct. 18; Weott, Calif.

Rock ‘n’ Roll Denver Marathon and Half Oct. 18; Denver

Celebrating its 20th anniversary, the Indianapolis Marathon is more low-key than some of the other big-city races in the Midwest. It emphasizes the fall colors that you’ll see in Fort Harrison State Park and Fall Creek Greenway Corridor Park, which are both on the route. Organizers take pride in producing a first-class, midsize, runner-friendly race.

Choose between a marathon, half marathon and 5K at this annual event in the Humboldt Redwoods State Park, about 200 miles north of San Francisco, and run among 17,000 acres of untouched, oldgrowth redwoods. You’ll be hard pressed to find a more impressive course anywhere—plus you’ll enjoy plenty of shade nearly the whole route.

Experience a Rocky Mountain runner’s high when the Rock ‘n’ Roll Marathon Series comes to the Mile High City. With10K and 5K options as well, the event offers something for runners of all abilities on beautiful courses that run through downtown Denver with live music and great views at every mile.

Photo: Rock ‘n’ Roll Marathon Series

Rock ‘n’ Roll Denver Marathon and Half

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M a r at h o n s / H a l f M a r at h o n s

Atlantic City Marathon Oct. 18; Atlantic City, N.J.

Cape Cod Marathon Oct. 25; Falmouth, Mass.

Thunder Road Marathon Nov. 14; Charlotte, N.C.

Participants in this marathon and half marathon will run nearly the entire length of the famed Atlantic City Boardwalk on a course that has excellent ocean views. 5K and 10K courses are also available, and all runners will enjoy a post-race party featuring Atlantic City favorites like Harry’s Clam Chowder and Rita’s Water Ice.

Organized by the Falmouth Track Club, this 37th annual event has a reputation for its scenic course that takes full advantage of the fall colors. However, the course isn’t easy, especially the second half of the marathon. With about 3,000 athletes running throughout the weekend, the race retains a smalltown atmosphere but still feels like a big event.

This somewhat challenging race, featuring a loop course through downtown Charlotte, has its share of hills to keep you on your toes. But the strong crowd support, great organization and scenic route have helped make this one of the more popular marathons in the Southeast.

Photo: Atlantic City Marathon Race Series

Atlantic City Marathon

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5K to 15K

Oktoberfest 5K Sept. 26; Fort Worth, Texas

Great Pumpkin Race 5K Sept. 27; Frederick, Md.

Pacific Beachfest 5K Oct. 3; San Diego

Nearly 2,000 runners celebrate the best of Bavaria deep in the heart of Texas at this annual Oktoberfest tradition. Bring the lederhosen or dirndls to the Rahr & Sons Brewery to get into the spirit. Runners receive a pint glass and a Dry-FIT T-shirt. The real fun begins post-race, with a biergarten, German food, live entertainment and a costume contest.

This sixth annual race to benefit St. Jude’s Hospital features a challenging cross-country course around Summers Farm, which features a corn maze, pumpkin patch and plenty of other farm activities.

Participants receive a ticket for free entry to the farm for another day this season, plus post-race refreshments.

This is a true beach run, as the course skirts the ocean’s edge for half of the race. The return trip runs along the boardwalk before finishing the last quarter mile in the sand. Celebrate the finish with a complimentary beer at the post-race beer garden, which features tasty offerings from five local breweries.

Photo: Courtesy of Pacific Beachfest 5K

Pacific Beachfest 5K

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5K to 15K

Morton Arboretum Fall Color 5K Oct. 4; Lisle, Ill.

Apple Harvest Run Oct. 4; West Newbury, Mass.

Marathon Kickoff 5M Oct. 25; New York City

If you’ve never visited the Morton Arboretum in Lisle, about 30 minutes west of Chicago, you’re in for a treat. The 1,700-acre property features more than 200,000 live plants from all over the world.

It’s also one of the hillier races in the area—you’re going up or down nearly the entire 5K course.

This scenic race is a great way to celebrate the fall season. Both the 5-mile and 5K offer beautiful courses through the pastoral town of West Newbury with plenty of fall foliage. Also, the postrace party features homemade food, live music and fall-themed family activities.

Couldn’t get into the New York City Marathon this year? The Poland Spring Marathon Kickoff 5-miler is a week before the big race and features the same Central Park roads, ending at the marathon’s finish line. Get a taste of the race and cross your fingers for next year’s lottery.

Marathon Kickoff 5M

Photo: Courtesy of NYRR

Photo: Courtesy of Pacific Beachfest 5K

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Trail

Paine to Pain Trail Half Oct. 4; New Rochelle, N.Y.

Skyline to Sea Trail Run Oct. 10; Los Gatos, Calif.

Estes Trail Ascent Oct. 11; Estes Park, Colo.

Just four train stops from Midtown Manhattan, this eighth annual trail half marathon continues to grow in popularity. This year more wave starts have been added to accommodate up to 1,000 runners. Those runners will find a giant loop trail that includes five Westchester County parks, 90 percent of which is on dirt trails under a canopy of trees.

This marathon and 50K trail run begins at Saratoga Gap in the Santa Cruz Mountains and descends to the Pacific Ocean. The trails offer spectacular views of Monterey Bay as well as redwood forests, sandstone formations and California wildflowers.

There are ups and downs along the route, but you’ll ultimately lose 2,500 feet of elevation.

The course follows the ridgeline in Estes Park on the Pole Hill Trail, starting at 8,500 feet. Within 5.9 miles you’ll reach a high point of more than 9,000 feet before descending to a fast finish. Views of Rocky Mountain National Park and the Continental Divide along the way make this ascent a one-ofa-kind race.

Photo: JOhn Brooks

Skyline to Sea Trail Run

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APRIL 3, 2016

JUNE 3-5, 2016

SEPTEMBER 26-27

OCTOBER 25

½ MARATHON

MARATHON & ½ ½ MARATHON RELAY SATURDAY 5K

½ MARATHON 10K | 5K KIDS ROCK

½ MARATHON | 5K

REGISTER TODAY

RunRocknRoll.com

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Trail

Chocolate Chip Cookie 50K Trail Run Oct. 17: Spokane, Wash.

Down to Earth 5K/10K/Half Marathon Oct. 25; Oleta, Fla.

Living History Farms Off-Road Races Nov. 21; Des Moines, Iowa

This 50K is considered a great beginners’ ultra with scenic views of the mountains along rolling trails of Riverside State Park in Spokane, Wash. The course features a bit of everything: climbs, rocky terrain, singletrack, doubletrack, forest service roads and open prairie. And, of course, the main attraction— homemade chocolate chip cookies at the finish.

Are you a morning or evening runner? You can do either or both in Florida’s Oleta River State Park.

Run the 5K, 10K or half marathon course on the Gilligan’s Island Trail in the morning and cool down in the evening by participating in the 5K Night Trail Run (headlamps mandatory).

Registration for the 7-mile race, one of the most popular trail races in the Midwest, opens Sept. 26 at 3 a.m. and sells out the 7,600 spots quickly. Those lucky enough to get in will experience a challenging cross-country tour of the Living History Farms’ museum, and a hot post-race buffet provided by the Iowa Beef Council.

Photo: Doug Wells

Living History Farms Off-Road Races

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I n t e r n at i o n a l

Ottawa Fall Colours Marathon Oct. 11; Ottawa, Canada

Toronto Waterfront Marathon Oct. 18; Toronto, Canada

Niagara Falls International Marathon Oct. 25; Niagara Falls, Canada

A little less urban than you’d expect from Canada’s capital city, this race starts and finishes at the Cumberland Heritage Museum, a turn-of-the-century village, with much of the course taking you out into the country. Runners have plenty to choose from: a marathon, half marathon, 10K, 5K, 3K and 1K.

A flat and fast course has made this race a popular one for runners seeking a Boston qualifying time.

But this race is more than just about fast times.

Entertainment is offered every 2K and you’ll get an excellent tour of the city with plenty of logged miles along Lake Ontario.

There aren’t many races where you need a passport to participate, but the Niagara Falls International Marathon is one of them. You’ll start at the AlbrightKnox Art Gallery in Buffalo, N.Y., cross the Peace Bridge into Canada and finish the race in front of the famous Horseshoe Falls.

Photo: Canda Running Series

Toronto Waterfront Marathon

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I n t e r n at i o n a l

Dublin Marathon Oct. 26; Dublin, Ireland

Athens Marathon Nov. 11; Athens, Greece

Cayman Islands Marathon Dec. 6; Cayman Islands

While the 36th annual Dublin Marathon expects to draw more than 10,000 runners, the race manages to keep from becoming too overwhelming. Racers start at Fitzwilliam Square in the city center and run a big, relatively flat loop around the city. After the race, enjoy guilt-free pints in the local pubs.

Despite the financial crisis hitting Greece, the Athens Marathon will be going on as planned.

Registration is up this year for runners hoping to do a small part in helping the economy. The course follows the original marathon route from Marathon, Greece to Athens, which was first run in 490 BC.

Just an hour plane ride from Miami, the 13th annual Cayman Islands Marathon allows you to combine a tropical retreat with a first-class marathon. The course is flat and fast with temperatures usually in the low 70s this time of year—and those island breezes to help keep things cool.

Photo: Shutterstock.com

Photo: Canda Running Series

Athens Marathon

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N o v e lt y R u n s

Awesome 80s Run Sept. 20; Brisbane, Calif.

Ditka Dash 5K Oct. 3; Chicago

Tribal Extreme Mud Run Oct. 10; Mulberry, Fla.

Get out the leg warmers, shoulder pads and parachute pants—the Awesome 80s run is a celebration of the decade’s music and fashions just outside of San Francisco. Choose from the 5K or 10K course and come dressed to impress. The post-race party will feature a deejay, plenty of ’80s memorabilia and the opportunity to relive your youth.

Celebrate Da Coach and Da Bears—well, at least all things Ditka—at this popular 5K run at Soldier Field.

All participants receive a signature Ditka mustache, T-shirt and aviator sunglasses. The post-race party would make any superfan proud, complete with Al’s Italian Beef, Miller Lite and Nancy’s Chicagostyle deep-dish pizza.

Take to the untamed terrain of Central Florida for this 5K and 10K mud run that will put your fitness to the test. Fast runners in the 5K are expected to take 75 minutes, while slower 10K runners are predicted to complete the race in about 4 hours. The postrace party features plenty of music, entertainment and food trucks to help you refuel.

PHoto: Courtesy of Ditka Dash

Ditka Dash 5K

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MARKETPLACE

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EVENT SPOTLIGHTS

HILL COUNTRY TRIVIUM Oct. 18, Marble Falls, Texas traverseru n ning.c om The Trivium—Latin for “where three roads meet”— is a set of full marathon, half marathon and 10K races held in the beautiful Hill Country town of Marble Falls. Each race takes place on a paved out-andback course on country roads with rolling hills, challenging climbs and gorgeous views. The USATF-certified courses for the 10K, the Thirteener and the 26.2 are each picturesque but tough— legit bragging rights for completing any of the distances. Finishers will receive pie from the famous Bluebonnet Cafe upon crossing the finish line!

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T H E M A R AT H O N WHISPERER Brad Hudson, 48, Boulder, Colo.

BY MAR IO FR AIO LI

At age 12, Brad Hudson crossed the finish line of the Gettysburg Marathon—his first 26.2-miler–in 2:50:35, a sterling debut by any competitive measure.

As a high school junior, he set a national record in the indoor 5,000 meters, and was later a multiple AllAmerican at the University of Oregon. His marathon personal best of 2:13:24 was the high point of a career cut short by injury and burnout. He’s since become a prominent coach who has mentored Olympians Dathan Ritzenhein and Jorge Torres, along with Jason Hartmann, Tera Moody and other emerging U.S. elites and numerous age-group runners through his Hudson Elite training program. In 2012, Hudson guided 11 athletes to the U.S. Olympic Trials Marathon and already has nine on the way to the 2016 trials race in Los Angeles next February.

Click here for a Last Lap interview with Timothy Olson.

What is it that you love about the marathon?

The training matters—more so than probably most other events. You can’t get by on just talent because you’ll run out of fuel. It’s a hard event to coach because there are so many different approaches and so many things to balance. It’s scary when you’re standing on the starting line thinking, “How am I going to run 26 miles at this pace?”

What’s the best advice you’ve ever received?

Keep learning from your mistakes and don’t be afraid to experiment. And just when you think you have some sort of formula figured out for your athletes, try to find ways to do it a little better. Never be satisfied with what you know because there’s always more to learn.

PHOTO: SCOTT DRAPER

What drew you to coaching?

I love the sport. I wanted to stay in the sport, and I just have a passion for it. Even when I was competing, I was trying to learn other people’s training and asked questions about how they did it. I’ve always loved studying training, seeing what I might have done wrong and how I could use that knowledge to help athletes train better.

What do you like to do outside of coaching?

Right now, it’s poker. I like studying the math probabilities of it, stuff like that. I don’t play it, I just study the game.

And I love watching sports, almost any sport.

For the complete interview, go to Competitor.com/lastlapbrad

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