Competitor April 2016

APRIL 2016 competitor

competitor

Just say “no” to blisters

Tips for optimal marathon fueling

|

Page 24

Page 44

APRIL 2016

CLICK HERE

to read one runner’s tale about overcoming an eating disorder.

2016 BOSTON MARATHON //

RUN STRONG

VINTAGE RUNNING SHOES

HOW TO RUN YOUR BEST MARATHON

// HALF MARATHON TRAINING PLAN

CLICK HERE

to read how to cure the 5 most common running injuries.

BARRIER BREAKER Boston’s first female finisher Bobbi Gibb opens up on the 50th anniversary of her historic race

PLUS:

FR EE HA LF MA RA TH ON TR AI NI NG PL AN !

CM0416_FOB_COVER_digital.indd 10

OLD-SCHOOL SHOES A must-see vintage running shoe collection BRING ON BOSTON! Neely Spence Gracey makes her long-awaited marathon debut

3/15/16 3:34 PM

SpreadBleed.indd 1

3/11/16 11:21 AM

SpreadBleed.indd 2

3/11/16 11:21 AM

M

Y

Y

Y

SpreadBleed.indd 1

3/11/16 11:22 AM

SpreadBleed.indd 2

3/11/16 11:22 AM

Captured 4

Click here to see more photos from this race.

I s l an d gr eet ings Racers dealt with Sri Lanka’s extreme heat, stifling humidity and relentless rainstorms while running through mountains, jungle, rice and sugar cane fields, remote villages and historical landmarks during the epic 155-mile, seven-stage, self-supported 4 Deserts Roving Race in early February. Tents were provided each night and water was available at checkpoints along the course, but racers were responsible for carrying all of their own food and gear for the entire week.

Competitors from more than 20 countries were represented, including a mixed gender team from Afghanistan. The race required a large volunteer staff, a fleet of Jeeps and the support of several branches of the military offering logistical support and protection— mostly from elephants, sloth bears and crocodiles that were prevalent along the course. Members from the local military branches also participated and competed against each other. The race was won by Australians Joseph McCann and Sandy Suckling.

CM0416_FOB_CAPTURED.indd 4

3/15/16 3:37 PM

Photos: myke hermsmeyer

Click here to see photos from America’s most scenic trail races.

CM0416_FOB_CAPTURED.indd 5

3/15/16 3:38 PM

Contents Features

april 2016

Departments

Community Run It

26 Old-School Shoes An exclusive look at one man’s amazing collection of vintage running sneakers.

Photos by Scott Draper

39 The Barrier Breaker 50 years ago, Bobbi Gibb, the first woman to run the Boston Marathon, changed the world. Then the world forgot her.

By Roy M. Wallack

44 Don’t Sweat It: Marathon Fueling Made Simple Crush your next marathon with this essential nutrition and hydration advice from two top coaches.

By Mario Fraioli

13 Starting Lines

Our top picks for a variety of upcoming races

48 First Lap

Back Page

Young American star Neely Spence Gracey makes her long-awaited marathon debut at

The right way to grab

Boston, the best places to qualify

a water cup

for next year’s race, and more.

50 Workout of the Month

Gear

The confidence-building long run

20 Shoe Talk A first look at this year’s running

50 Elite Insights

shoes commemorating the

Marathon advice from

Boston Marathon

Laura Thweatt

22 Wearable Tech We review the Polar V800

52 Coach Culpepper Fueling your training

multisport watch

Plus: Training Plan 24 Collective Essential items to keep blisters at bay

CM0416_F_TOC.indd 6

Training

8 weeks to smashing your half marathon PR

Last Lap Lisa Rainsberger, the last American woman to win the Boston Marathon, explains why runners are getting faster, why injury rates never change, and why this is a great time to be in the sport of running.

ON THE COV E R: Neely Spence Gracey was photographed outside of Boulder, Colo. For more on Gracey and her anticipated Boston Marathon debut, see page 13.

B E LOW: Running-shoe enthusast Dave Kayser has one of the most amazing collections. We take a closer look on page 26.

Photos: Scott Draper

3/14/16 11:25 AM

Untitled-2 1

3/11/16 3:01 PM

competitor.com

Contributors

Writers, Designers & Photographers Dunca n L a rki n Duncan Larkin is a freelance journalist and author who’s been covering the sport of running for more than a decade. He’s run 2:32 in the marathon and won the Himalayan 100-Mile Stage Race in 2007. He’s also been nearly

2 0 1 6 Boston Ma rat h o n Check out our complete coverage from the biggest marathon in running at Competitor.com/bostonmarathon

sucked out of a plane while serving in the Army’s 82nd Airborne Division.

He wrote the book “Run Simple: A Minimalist Approach to Fitness and Well-Being,” and coaches runners of all abilities. He interviewed elite runner Ian Burrell for this month’s Learn From

Connect With Us

a Pro on page 16.

K e lly O’ Ma ra Kelly O’Mara’s work has appeared in “Competitor,” “Triathlete,” “Outside,”

Join the conversation

Gear Guide

“Bicycling,” espnW and TRS Triathlon.

She recently completed an Annenberg fellowship in sports reporting at the

From shoes to jackets to wearable tech, Competitor’s

University of Southern California,

editorial staff put hundreds of products to the test for our

where she also raced for the school’s

2016 Gear Guide at Competitor.com/gearguide

triathlon team. She now races for the women’s team Freeplay and hopes to come close again to her best athletic moment: crossing the finish line as the

Facebook.com/ competitor.running

second woman at Ironman Wisconsin last year. She shares her racing advice in this month’s First Lap story on the right way to grab a water cup, on page 48.

Workout of the Week

Follow us

Every week, we provide a new workout to challenge you and

R oy M. Wa ll ack

improve your running at Competitor.com/workoutoftheweek

Roy Wallack, who wrote about the 50th anniversary of Bobbi Gibb’s ground-

@runcompetitor

breaking run at the 1966 Boston Marathon on page 39, has covered the running, cycling and multisport realm for many years as a writer, author and participant. A longtime “Los Angeles

See what we share

Times” columnist, his books include “Barefoot Running Step by Step,” “Healthy Running Step by Step” and

Check out Susan

Photo Galleries

Lacke’s humorous

Browse our galleries from

Championship in 2004, and has

look at running every

spring races all over the

week at Competitor.com/outthere

globe at Competitor.com/racephotos

Out There

CM0416_FOB_DOTCOM/CONTRIBS.indd 8

“Bike for Life: How to Ride to 100.” Roy finished second in the World Fitness

@runcompetitor

survived the Badwater Ultramarathon and the 2011 Himalayan 100-Mile Stage Race.

3/14/16 10:21 AM

.

Y D REA .

T E S .

X I REM WELCOME TO THE NEW US. We know you only get what you put in. That’s why

remixed our recipes and created all-new products that provide the perfect

we’ve

boost, so you can power on and enjoy the ride.

NEW REAL FRUIT 100 CALORIES

POWERBAR.COM

Untitled-1 1

GLUTEN FREE

3/11/16 11:23 AM

Matt Fitzgerald

Click here to read editor Brian Metzler’s plea to rid competitive running of dopers.

EDITORIAL

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

senior contributing editors

editor-in-chief

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

Jeff Banowetz, Erin Beresini, Adam Chase, Jay Dicharry, Jason Fitzgerald, Meghan M. Hicks, Lisa Jhung, Max King, Duncan Larkin, Kelly O’Mara, Bryon Powell, Roy M. Wallack, Sam Winebaum

ART

Elite Endurance Coach & Sports Nutritionist

graphic designer

Valerie Brugos

contributing photography

Tim Bergsten, Mark Doolittle, Scott Draper, Myke Hermsmeyer

C I R C U L AT I O N , M A R K E T I N G & P R O D U C T I O N production manager

audience development manager

Kristy Buescher

Meghan McElravy advertising production manager

I love snacks that are easy to pop mid-workout. I keep a half dozen individually-wrapped

tart cherry

gummies with me

on long runs and rides for an extra boost out on the road.

manager, media marketing

Nicole Christenson

Gia Hawkins Dan Cruz

director, pr

D I G I TA L S E R V I C E S web developers Joseph Hernandez, Miguel A. Estrada, Rachel Blades web director James A. Longhini

director, digital media & strategy

Aaron Hersh director, web development

Scott Kirkowski Johnny Yeip

associate creative director

Thomas Phan

director, seo/analytics

junior web designers Sean Marshall,

director, creative services

Eddie Villanueva video producer Steve Godwin

Matthew McAlexander Bruno Breve

system administrator

ADVERTISING

Doug Kaplan 312-441-1551, dkaplan@competitorgroup.com vp media sales Jason Johnson 858-768-6824, jjohnson@competitorgroup.com vp, media sales Ian Sinclair 860-673-6830, isinclair@competitorgroup.com vp, media sales Todd Wienke 414-517-7457, tawienke@competitorgroup.com senior director endemic sales Justin Sands 858-768-6747, jsands@competitorgroup.com vp, media sales Gordon Selkirk 858-768-6767, gselkirk@competitorgroup.com manager, media sales Jeff McDowell 858-768-6794, jmcdowell@competitorgroup.com manager, media sales Jenn Schuette 858-228-3761, jschuette@competitorgroup.com manager, media sales Kelly Trimble 858-768-6749, ktrimble@competitorgroup.com svp, sales

•

•

•

•

•

•

•

•

•

PA R T N E R S H I P D E V E LO P M E N T A N D AC C O U N T M A N AG E M E N T director Erin Ream Liz Centeno-Vera, Renee Kerouac, Kat Keivens

managers

digital ad operations

Carson McGrath

FINANCE finance director

TarT Cherry reCovery Gummies

Gretchen Alt

a publication of president

Josh Furlow

chief administrative officer and chief financial officer

Wendy Godoy chief marketing officer

Find this and other TarT ChErry recipes at ChooseCherries.com

Keith S. Kendrick senior vice president, events

Tracy Sundlun John Smith senior vice president Molly Quinn 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.

official magazine

CM0416_FOB_MASTHEAD.indd 10

3/15/16 4:43 PM

train with abandon.

RECOVER WITH RED Fuel your muscle recovery with the power of TART CHERRIES. Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. So join other athletes and make tart cherries a part of your training regimen so you can get more out of your workout tomorrow.

Look for tart cherry juice and dried tart cherry products at your local grocery store.

LEARN MORE AT CHOOSECHERRIES.COM

Untitled-1 1

3/11/16 11:23 AM

NOVEMBER 12-13

BRING YOUR OUR LIGHT TO THE LAS VEGAS STRIP AT NIGHT MARATHON | HALF MARATHON | 10K | 5K

START YOUR JOURNEY AT

RunRocknRoll.com/las-vegas 速

Untitled-1 1

3/11/16 11:26 AM

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

13

Click here to read an interview with Boston Marathon race director Dave McGillivray.

bring on Boston Running fans have been waiting for Neely Spence Gracey to race a marathon for a long time.

Photo: david bracetty

By Micha el S a ndrock

Sitting beneath a bridge on Figueroa Street watching the country’s best distance runners struggle through the heat at the 2016 U.S. Olympic Trials Marathon in Los Angeles in February, Neely Spence Gracey knew her decision to forgo the race in favor of making her long-awaited marathon debut on April 18 in Boston was the correct one.

“I kept waiting for the pang of regret, and it never came,” Gracey says. “My preparation would have been very rushed, and I may or may not have made it there healthy.”

CM0416_FOB_SL.indd 13

Gracey is healthy now, and after winning the Rock ‘n’ Roll New Orleans Half Marathon in 1:14:20 on Feb. 28, she’ll be the top American entrant in the 120th running of the Boston Marathon. (She was also scheduled to run the NYC Half on March 20, after this issue goes to press.)

Although she’s only 25, running fans have been waiting to see what she might be able to do in the marathon for a long time.

The daughter of 1991 world championships bronze medalist Steve Spence, Gracey was a child prodigy, a high school standout and an NCAA Division II record-breaker at Shippensburg University of Pennsylvania under the coaching guidance of her dad.

While she excelled in cross country and in the 5,000 and 10,000 meters on the track, she turned pro in 2012 with an eye on eventually running the marathon. After battling a few minor injuries in the past couple of

years, she ran a breakthrough race at the Rock ’n’ Roll Philadelphia Half Marathon on Oct. 31. She placed second in the women’s race in 1:09:58, becoming the 10th American woman to break 1:10.

Given that the top five finishers at the Olympic Trials are all in their 30s, Gracey could be one of the faces of the next generation of U.S. marathoners by the time the 2020 U.S. Olympic Trials are here—along with Kellyn Taylor, 29, Alia Gray, 27, Maegan Krifichin, 27, and Katja Goldring, 25.

“I grew up knowing that being a professional runner was an option,” Gracey says.

“Until I was 7, we’d come out to Boulder for my dad’s training every summer. I did not know everyone didn’t do that—that kids don’t go to Colorado for their dad’s altitude training.”

Gracey grew up as an “active kid,” but was more interested in theater and horseback

3/15/16 4:48 PM

news 14

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

Click here to read more about Neely Spence Gracey.

The Best Races to BQ Do you want to qualify for the Boston Marathon next year?

There´s plenty of time to train like a fiend and run fast at one of these qualifying races, which were ranked among the best spring and summer races in 2015 to earn a BQ by Marathonguide.com.

Registration for the 2017 Boston Marathon is expected to open in mid-September, and runners will likely need to be at least 2 minutes under the qualifying time for their age group to be guaranteed a spot.

1. Mountains 2 Beach Marathon May 29, Ojai, Calif.

29.0 percent BQ rate

CM0416_FOB_SL.indd 14

I grew up knowing that being a professional runner was an option.

As a 2-year-old, Gracey was there when her dad won the 1992 U.S. Olympic Trials in Columbus, Ohio, earning a chance to run the marathon in the Barcelona Olympics (where he placed 12th). After winning the Trials, Steve crowned Neely with his victor’s laurel wreath. But, she points out, Boston has an even deeper connection for her.

“Every year, I hear the story that I was born while my Dad was running the Boston Marathon in 1990,” Gracey says. “When I knew I couldn’t run in the Olympic Trials this year, the next thing was Boston, and it just fell into place and it seems like a perfect fit.”

2. Light at the End of the Tunnel Marathon

June 12, North Bend, Wash.

26.7 percent BQ rate

3. Grandma’s Marathon June 18, Duluth, Minn.

19.2 percent BQ rate

4. Santa Rosa Marathon

Aug. 28, Santa Rosa, Calif.

24.5 percent BQ rate

5. Last Chance BQ Chicagoland Marathon Sept. 10, Geneva, Ill. 50.4 percent BQ rate

6. Erie Marathon at Presque Isle Sept. 11, Erie, Pa. 32.8 percent BQ rate

Click here for more good races to qualify for Boston.

Photo: david bracetty

riding than running. That all changed when she ran a 17:40 5K as an eighth-grader, just six months after starting running.

“I think I had that natural ability, and I was raised with the distance running mentality my whole life,” she says. “Don’t get me wrong, I worked hard to improve in high school, but the love of running was innate.”

Although she is coached by her husband, Dillon, and Steve Magness, the University of Houston cross country coach and author of “The Science of Running,” Gracey says her dad is still one of her key advisers and mentors—especially when it comes to racing strategy and big running-related decisions.

Gracey, who will turn 26 two days before the Boston Marathon, knows she’ll face a deep field there—including London Olympic gold medalist Tiki Gelana of Ethiopia and defending champion Caroline Rotich of Kenya—but she’s not planning to go out with the leaders at a 2:22 pace.

She knows the hills will make it a tough course to debut on.

3/15/16 4:52 PM

Š 2016 Brooks Sports, Inc.

Brooks DNA cushioning dynamically reacts to your specific weight, pace, gait and running surface to give you much greater energy return. So put your feet into the Ravenna 7 and add a springy step to your stride.

Untitled-1 1

3/11/16 11:22 AM

LEARN FROM A PRO 16

IAN BURRELL 31, Colorado Springs, Colo.

Lawyer/Husband/Father/Runner

WHAT’S YOUR SECRET TO A WORK-RUN-LIFE BALANCE?

Get up early. You have to decide what you are going to do for training long in advance. If your alarm goes off at 5 a.m. and it’s cold, you’re going to want to say no to running, but if you don’t give yourself that option you will be surprised what you can push your body through. Make the decision once and everything else will follow.

WHO IS YOUR RUNNING HERO?

While in law school at the University of Arizona, the 31-year-old Burrell, who is now an attorney, managed to log up to 110 miles a week as he prepared to compete in the marathon. He even got in a 2-mile “walk” the day that his wife, Courtney, informed him that they were expecting the birth of their daughter, Shaylee.

He owns a 2:13:26 marathon PR and was the top U.S. finisher at the 2015 IAAF World Championships (25th) last August in Beijing.

Burrell will be one of the top American entrants in the 120th Boston Marathon on April 18.

My dad. He was an AllAmerican at Idaho State. He taught me the importance of getting all you can out of running—but making sure that’s not all you have in your life.

FAVORITE CARBOLOADING FOOD?

I will eat everything. I don’t pay too much attention to food because I don’t want to focus too much on being rigid with that aspect of my preparation.

ADVICE ON HANDLING THE MARATHON WALL?

Keep pumping your legs and don’t think about anything else. Pick your knees up and move your arms. Break the

CM0416_FOB_SL.indd 16

race up into checkpoints and focus on getting to the next aid station.

FAVORITE MILE AT THE BOSTON MARATHON?

The last one. That will be my favorite. I have only been to Boston once and haven’t been on the course yet, but I’m sure the end will be the best for me.

WHAT DOES IT FEEL LIKE TO WEAR A USA SINGLET?

I definitely get a sense of pride. I also feel a little bit of pressure. When I’m wearing that special singlet, I always go to the well and tear myself inside out because I don’t know how many times I will get that honor.

HOW DO YOU OVERCOME SETBACKS?

I just come back to the fact that I love competing more than anything else.

What really fuels me is putting a solid training block together and then toeing the line with some of the best runners in the world to see how I stack up. I never know when my opportunity is going to come where I have a race that’s a highlight of my career. I train hoping for such a highlight.

—DUNCAN LARKIN

PHOTO: PHOTORUN.NET; INTERVIEW BY DUNCAN LARKIN

Click here to read about how to cure plantar fasciitis.

S TA R T I N G L I N E S

3/15/16 4:53 PM

Now, Solgar unlocks the power of curcumin like never before.

◊

©2016 Solgar, Inc.

More active.

185 times better bioavailability.

Faster absorbed.

*

That’s the difference with New Solgar ® Full Spectrum Curcumin.

For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. ◊ Solgar ® Full Spectrum Curcumin is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays in your system for a full 24 hours. ◊ Now, for brain, joint, and immune health – Solgar changes what you believed was possible from curcumin… forever. Solgar ® Full Spectrum Curcumin… one softgel, once a day–185X better. ◊*

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.

For store locations and additional information, visit solgar.com or call 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ◊

Untitled-1 1

Compared to native curcumin extract.

3/11/16 11:23 AM

adventure 18

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

Click here to read about North America’s hardest running races.

Where the Wild Things Are

By Li sa Jhung

Running on trails almost guarantees you some interaction with wildlife, and that’s a wonderful thing. The likelihood of a safe wildlife encounter is far greater than an unsafe wildlife encounter. However, there is potential for a meeting with a predator, a snake or any animal that feels a need to defend itself. Here are some very general guidelines on how to stay safe and defuse potentially unsafe situations in the wild.

Coyotes

Mountain lions

Snakes

Bears

DO

DO

DO

DO

• Stay calm, keep your dog on a leash and back away slowly.

• Stop running, stand tall, and yell if a coyote(s) sees you and appears to be sizing you up.

• Throw something to scare it away, but don’t actually hit it.

• Make eye contact if the coyote is alone, and back away slowly.

• Stop running and make eye contact.

• Make yourself appear as big as possible. Raise your arms slowly, open your jacket and stand close to your running partner.

• Make noise by yelling and banging rocks together.

• Throw something you have in your hands.

• If you’re between the lion and its prey or kittens, give the lion a path to get to its treasure.

• Fight back if attacked, protecting your throat and neck.

• Leave the snake alone.

• Give it a wide berth.

• If struck by a snake, stay calm and seek medical help as soon as possible.

• Carry bear spray where you can grab it quickly.

• Read bear spray instructions beforehand— spray duration and distance vary among brands.

• Start to spray a charging bear when it is 30 to 60 feet away.

DO NOT

• Turn your back and run away or let your dog give chase.

• Act threatening or look any of them in the eye if you are facing a pack.

DO NOT

• Bend or crouch down.

• Turn your back and run. Mountain lions like a good game of chase.

DO NOT

• Stick your hands in crevices.

• Sit on logs or craggy rocks without looking around them and inside.

• Step over a log into a shady, possible snake-napping spot.

• Provoke the snake in any way.

DO NOT

• Climb a tree.

Black bears and grizzlies can both climb better than humans.

• Keep dogs offleash. Off-leash dogs can attract grizzlies and lure them back to their owners.

If you see a bear and it doesn’t see you:

• Stay calm and back away slowly.

If a bear sees you:

• Talk in quiet tones, telling the bear you’re a human. Then back away slowly if it returns to doing bear things.

If a bear sees you and charges:

• Stand your ground. (The charge may be a bluff.)

• Use your bear spray.

If a bear attacks you:

• Drop to the ground and play dead by covering the back of your neck with your hands and protecting your face with your forearms, elbows on the ground.

• Play dead for longer than you think you need to. A bear may sniff you or simply watch you to make sure you are no longer a threat before leaving.

If a bear is stalking you:

• A predatory bear will approach you with its head up and ears erect. If you think a bear is following you, make a 90-degree turn and walk 100 to 300 yards, make another 90-degree turn, and walk another 100 to 300 yards, and so on. It may just be curious and leave you alone once its curiosity is satisfied.

• Talk loudly, wave your arms, look as big as possible, and throw things, showing the bear that you are not easy prey, while you walk and turn, walk and turn.

Excerpted with permission from “Trailhead: The Dirt on All Things Trail Running.” (2015, VeloPress)

CM0416_FOB_SL.indd 18

3/15/16 4:53 PM

RUNNING TIPS FOR OPTIMAL TRAINING BY ELITE ATHLETE

MIRINDA “RINNY” CARFRAE Three-time Kona World Champion MIRINDA “RINNY” CARFRAE

is no stranger to challenging workouts training 35 hours per week, including running up to 60 miles over six days at the peak of the season. Here, Rinny shares her tips for training and recovery and how she overcomes the mental and physical blocks.

What’s your favorite thing about running?

MC: “For me, running is relaxing, especially when you’re really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. It’s time I have for myself, to focus on my own goals and thoughts.”

Any tips for new runners training for their first half or full marathon?

MC: “It’s easy to get hung up on your pace and how fast or slow you’re going. I find that focusing on the overall time you spend running rather than the number of miles takes the pressure off of worrying about the distance and pace. Be sure you have a training plan. Mapping it out really helps you focus on the smaller goals to take the necessary steps to condition your body and best prepare for race day. And most of all, be smart about your training and listen to your body.”

How do you break through the mental and physical blocks?

MC: “When I’m tired or feeling down run down, I try to think positive thoughts, knowing that all of the training will be worth it and pay off on race day. I find it helps to focus on the little things when you start to hit the wall…breathing, pacing, hydrating and fueling properly. While it’s important to keep your eye on the end goal, be sure to have small check points along the way. Overall, I prefer to know I gave it my best and gave 100%. You’ll notice it becomes second nature to push through the bumps in training.”

Long distance runners lose a lot of sweat and necessary nutrients making recovery crucial to building muscle and staying physically strong. Any tips on how to best recover after a long run?

MC: “The 30 minutes right after strenuous exercise is the most crucial time to recover and replenish what you’ve lost. Lowfat chocolate milk is a great and easy option and I’ve been recovering with it for years. You can find it anywhere, from your supermarket or corner store, and it has the right mix of carbohydrates and high quality protein. It’s also got your electrolytes, sodium, potassium; elements you lose when you’re sweating. It’s a great little formula, and wholesome, simple and lowfat.”

Watch Rinny training videos and learn more about the science of recovering with chocolate milk at

BuiltWithChocolateMilk.com

Untitled-1 1

3/11/16 11:24 AM

S H O E TA L K 20

GEAR

BUILT FOR BOSTON Click here to read spring 2016 road shoe reviews.

In recent years, shoe brands have created special editions to celebrate the Boston Marathon. Here are some of the new models that will be dropping at the Boston Marathon race expo and Bostonarea running stores in the week prior to this year’s race on April 18.

(Each of these special edition models is $10–$20 more than the standard version.)

Newton Fate 2 Boston, $150

Saucony Green Line Triumph ISO 2, $160

Brooks Nantucket Adrenaline GTS 16, $130

New Balance Fresh Foam Zante v2 Boston, $115

Skechers Performance GoMeb Speed 3, $120 Nike LunarEpic Flyknit BOS, $190

CM0416_G_SHOETALK.indd 20

3/15/16 5:01 PM

RUN WITH US! GET A FULL YEAR OF TRAINING AND MOTIVATION, DELIVERED RIGHT TO YOUR DOORSTEP. Sign up for less than $1.50 an issue!

Use code COMPETITOR to receive Women's Running for less than $1 per issue. Code expires 4/30

Untitled-1 1

3/11/16 11:27 AM

WEARABLE TECH 22

GEAR

RUGGED AND REFINED B Y SA M W I N EB AU M

The Polar V800 is a multisport GPS watch from a company whose earliest sport heart rate monitors date back to the 1980s. The experience shows: It includes every running feature imaginable and them some (including such metrics as triathlon-savvy open-water

swimming distance). The watch is thick and rugged, yet not oversized. The smallish Gorilla Glass screen is the sharpest in low or bright light of any we have tested—you can easily see four data fields on one screen. A thoroughly modern (and modern looking) watch and

platform, the V800 and Polar Flow site are highly reliable, with nearly flawless sensor pairing and syncing, while the Polar Flow app is seamlessly integrated and easy to configure, use and understand. We only wish Polar made a wrist-based heart rate version sans strap.

P O L A R V 800

NOT THE ONE?

$500 with HL 7 heart rate sensor chest strap

I’m looking for…

MULTISPORT WITH WRIST-BASED HR

Click here to read about the best running tech gear of 2016.

Garmin fēnix 3 HR $600

WRIST TUNES, HR AND GPS

TomTom Cardio + Music $250

Suunto Ambit3 Vertical HR $519

CM0416_G_Tech.indd 22

RECOVERY AND TRAINING LOAD V800 and Polar Flow app have extensive yet simple recovery status tests and views, a well executed training diary, and overall activity and sleep displays.

CONNECTIVITY Phone notifications, remote phone pick-up from watch, and recently added Strava integration are on board. The HL 7 heart rate sensor even automatically connects to many gym machine displays.

CUSTOM SPORT PROFILES Configure profiles from among 32 data fields. For trail running we built barometric altimeter screens including vertical ascent, descent, incline and altitude.

For road running we included a screen with last-lap pace and last-lap average heart rate.

PHOTO: VALERIE BRUGOS

ALL ABOUT MULTISPORT AND VERTICAL

3/15/16 5:02 PM

R E T S A F E L P O E P T S A F S G R N I A K E Y A M V E R 30 FO R O

Get even faster with VeloPress running and nutrition books from velopress.com/running.

Shop at VeloPress.com!

First-time customers save $10 on their first order.

Use coupon code VPFIRST.

Untitled-1 1

3/11/16 11:26 AM

Collective Click here to read about how to cure IT band syndrome.

24

Gear

Just Say “No” to Blisters

By Allis on Pat t illo

The unwelcome tingle of a blister is a common complaint among runners, but there are solutions: Make sure shoes fit properly and that sweaty feet can breathe. But most importantly, do what works for you. If you are blissfully blister-free, keep doing what you’re doing! For those who aren’t, here are some of the best preventive and protective options for happy feet.

[1] REI Tincture of Benzoin, $7.50 (package of 6) Made from tree sap and alcohol, this super-sticky compound goes on skin to create a tough blister barrier—or, if you already have a blister, it can be used to help bandages adhere better, even in sweaty shoes or socks.

Single-use vials make it less messy, and easy to carry.

[2] Body Glide Foot, $8 Body Glide added vitamins A and C, as well as apricot and comfrey leaf essential oils (to help calm inflammation and moisturize dry skin) to the same long lasting, sweat resistant, breathable, plant-based waxes used in the original formula, which helps stop blisters and hot spots before they begin.

[3] Compeed Blister Cushions Variety, $8 Stick this moisture-absorbing cushion to blistered or tender skin for a protective barrier that stays in place for days, making it ideal for long runs and breaking in new shoes. It’s like an instant callus that’s easy to remove.

[4] Engo Blister Prevention Patches, $14 (Oval 6-pack) What do you do when it’s not you, but your shoes—a rough seam, worn heel pocket or odd spot between the insole and shoe? These thin, latex-free patches stick to shoes to reduce uncomfortable rubbing and stay put for up to 300 miles.

[5] Adventure Medical Kits Blister Medic, $10 Sold as an all-in-one package, the Blister Medic pack includes a variety of Moleskin pads (pictured), Glacier Gel pads, antiseptic towelettes and antiseptic wipes.

[6] Blist-o-Ban bandages, $8 (package of 4) These unique bandages have a dome to fit over blisters and redirect friction away from the area. Made of thin, breathable, water-resistant material, they can also be used in problem spots to prevent blisters from forming.

Double-layer construction means the sock—not your foot—absorbs shoe friction. In addition to having a smooth feel, these socks also have padded tabs at the heel and ankle to protect against high ankle collars.

[8] Injinji Spectrum Run Lightweight No-Show Socks, $14 Injinji toe socks have individual, soft-knit pockets for each of your tootsies, meaning you can say goodbye to painful between-the-toes blisters. The lightweight, lowbulk fabric makes this a good style for toe-sock newbies.

CM0416_G_COLLECTIVE.indd 24

photos: Mark Doolittle

[7] Wrightsock Endurance Socks, $15

3/15/16 5:03 PM

MADRID | LIVERPOOL | DUBLIN | LISBON | MONTREAL IT’S A BIG WORLD. PACK YOUR PASSPORTS!

@RunRocknRoll

MADRIDSPAIN

LIVERPOOLUK

DUBLINIRELAND

MONTREALCANADA

LISBONPORTUGAL

APRIL 24, 2016

MAY 28-29, 2016

AUGUST 6-7, 2016

SEPTEMBER 25, 2016

OCTOBER 2, 2016

MARATHON & 1/2

MARATHON & 1/2

1/2 MARATHON

MARATHON & 1/2

MARATHON & 1/2

CITY CENTRE COURSES | LIVE MUSIC | FINISH LINE FESTIVALS EARN THE WORLD ROCKER MEDAL - RUN ANY TWO COUNTRIES IN 2016

RunRocknRoll.com

Untitled-1 1

3/11/16 11:30 AM

Click here to read about the rejuvenation of Nike’s Cortez shoe.

26

An exclusive look at one man’s amazing collection of vintage running sneakers Text by Brian Metzler | | | Photography by Scott Draper

Dave Kayser didn’t start collecting running shoes on purpose. Like a lot of people who started training for races during the first running boom of the 1970s, he just had a lot of shoes he became attached to and didn’t want to toss in the trash.

Initially, he hung his retired models on a fence post in his backyard, but, as a professional museum curator, his passion for preserving history carried over into running and he became a serious shoe aficionado. Over the past 40 years, he’s collected more than 120 vintage models, ranging from 1930s handmade leather track spikes to some of the first mass-produced training shoes in the 1960s to the flashy, technologically enhanced models of the 1980s, 1990s and 2000s. Kayser, now 63 and retired, gave us an up-close view of his collection, which is stored in a temperature-controlled environment in his home

in the Boston suburbs. If you look closely enough at some of his favorites pictured on the following pages, you can get a glimpse of the evolutionary path running shoes have taken from their formative years to the present.

While some of the old-school brands and concepts have long since been extinct, you might be able to spot a few design elements and performance features that are still present in the modern running shoes you’re wearing now, as well as some of the traits that led to both the minimalist and maximalist cushioning trends of the past decade. You should also be able to see some of the models that have returned amid the retro sneaker craze of the past several years.

As much as running shoes continue to evolve, here’s a little proof that what’s past is prologue.

For even more photos of Dave Kayser’s shoe collection, go to Competitor.com/vintageshoes

CM0416_FEAT_SHOES.indd 26

3/15/16 5:08 PM

27

CM0416_FEAT_SHOES.indd 27

3/14/16 12:02 PM

28

New Balance

Trackster 1960

Click here to read about 12 key points about maximalist shoes.

EB

Lydiard Marathon 1970

Onitsuka Tiger

Marathon 1971

CM0416_FEAT_SHOES.indd 28

3/15/16 5:10 PM

Click here to get a sneak peek inside Nike’s world headquarters.

Nike

29

Obori 1972

adidas

Dragon 1972

Pony

California 1978

CM0416_FEAT_SHOES.indd 29

3/15/16 5:11 PM

30

Brooks

Vantage 1976

Click here to read how New Balance makes shoes in the U.S.

New Balance

420

1982

Converse

Special-Edition Racing Flat 1983

CM0416_FEAT_SHOES.indd 30

3/15/16 5:11 PM

31

Brooks

Villanova 1977

Saucony

Ms Trainer 1980

Click here to read about 40 shoes you should check out this year.

CM0416_FEAT_SHOES.indd 31

3/15/16 5:12 PM

32

ASICS

GT Cool 1991

Click her to read reviews of 2016 trail running shoes.

Reebok

Dual Pump Runner 1991

Mizuno

Wave Rider 2 1999

CM0416_FEAT_SHOES.indd 32

3/15/16 5:12 PM

Nike

33

Air Huarache 1991

Customatix

Custom trainer 2000

Click here to read about an entrepreneurial start-up shoe brand.

CM0416_FEAT_SHOES.indd 33

3/15/16 5:13 PM

34

Nike

Sock Racer 1985

Click here to read about what we learned about minimalist shoes.

Puma

Disc System Runner 1991

Teva

Trail Wraptor 2000

CM0416_FEAT_SHOES.indd 34

3/15/16 5:13 PM

Some watches are made for everything.

Forerunner was made for your thing.

Your thing makes a 4:30 a.m. alarm seem normal.

Your thing turns your insides into a knot as you wait for the gun to go off. We get it. So we make Forerunner watches with smart technology1 designed for runners.

Not watches designed for, well, everybody.

Find yours at Garmin.com/forerunner

FORERUNNER 230 | 235 | 630

ÂŽ

Forerunner. For Runners.

1

When paired with compatible phone; see Garmin.com/ble

Š 2015 Garmin Ltd. or its subsidiaries

Untitled-1 1

3/11/16 11:24 AM

36

Click here to read about what you should know about maximalist shoes.

Spalding

Track Spikes 1930s

Nike

Air Tailwind 1979

CM0416_FEAT_SHOES.indd 36

3/15/16 5:14 PM

BETTER THAN TOUGH SURE, ULTRAMARATHONERS ARE TOUGH RUNNERS. But many are good at just one thing: going long. Now with coach Jason Koop’s Training Essentials for Ultrarunning, you can be better than tough.

Koop’s guide brings modern periodized training methods to ultrarunning so you can get fast and race instead of just finish. You’ll get fit and fast without overtraining. You’ll make the right calls on race day with Koop’s A.D.A.P.T. system. Best of all, Koop and his elite ultrarunners offer their strategies for racing iconic ultras like Western States, Hardrock, Badwater, Leadville, and more.

Your next ultra can be more than just you vs. the miles. With Koop’s new guide, it can be you vs. everyone else.

Available in bookstores, running shops, and online.

See more at velopress.com/koop.

Untitled-2 1

3/11/16 3:03 PM

#HowIRockOnRaceDay 1. My headphones to help me ROCK OUT! 2. The training guide I’m following. 3. Can’t wait for the sun in San Diego! 4. I can’t forget this to keep me on pace! 5. My favorite running shoes.

Post your race day essentials by tagging your photo #HowIRockOnRaceDay #RNRSD

1

3

2

4

M

Y

Y

5

Y

REGISTER TODAY!

MARATHON | 1/2 MARATHON | 5K | RELAY ®

Funded in part by the San Diego Tourism Marketing District Corporation with City of San Diego Tourism Marketing District Assessment Funds.

Untitled-1 1

3/11/16 11:31 AM

B y Roy M . Wal l ac k

39

50 years ago, Bobbi Gibb, the first woman to run the Boston Marathon, changed the world.

Photo: scott draper

Then the world forgot her.

CM0416_FEAT_Gibbs2.indd 39

3/15/16 5:16 PM

40 Click here to read about marathon legend Kathrine Switzer.

n February of 1966, 23-year-old Roberta “Bobbi” Gibb opened her mailbox and eagerly tore open the letter from the Boston Athletic Association, expecting to see her race number. Instead, she found that her request for an application to that year’s Boston Marathon had been denied. She couldn’t believe the words she read.

“People don’t realize what it was like back then,” says Gibb, 73, who today works as a neuroscience researcher at the University of California San Diego and makes sculptures in San Diego and Boston. “It was hard for a woman to become a doctor or lawyer, run a business, live on her own. A woman couldn’t get a mortgage or even have a credit card in her own name. It was really claustrophobic. As a teenager, I’d see all these unhappy suburban housewives taking tranquilizers and drinking to alleviate the pain of not being themselves.

And now, on top of it, we aren’t even allowed to run?”

“This is an AAU Men’s Division race only,” wrote race director Will Cloney. “Women aren’t allowed, and furthermore are not physiologically able.”

Gibb was outraged. Fifty years ago, opportunities for females in the work world and society in general were limited—but in running? Not physiologically able? “I could run 30 miles at a stretch!” she says.

CM0416_FEAT_Gibbs2.indd 40

Gibb’s father thought she was crazy to run the Boston Marathon— but her mother was supportive.

Wellesley College (Mile 13) as the runners passed by, she made a secret promise to herself: I will train. I will raise my mileage. I will do this!

So after running nearly every day for 700 days, getting married, moving to San Diego and even logging two 30-milers, she was ready for

Boston—only to find out that women were banned.

“At that point, I could have said, ‘Well, too bad—I guess I won’t run.’” she says. “But instead, I said, ‘All the more reason to run it!’”

And when she did, she changed the world.

“I saw that this moment was bigger than me,” she says.

“Once I did it, they’d not only change the rules, but change attitudes. It would throw into question other misbeliefs about what women were capable of.”

In April, Gibb curled up in a Greyhound bus seat for four days, heading 3,000 miles east from San Diego. She arrived the day before the race in Winchester, her childhood

Photo: boston herald

A lifelong runner, Gibb ran in the woods as a kid in the Boston suburbs, played field hockey in high school and ran 7 or 8 miles a day with her cross-country runner boyfriend at Tufts University for no reason other than running made her feel “as free as a bird—such a sense of peace and wholeness and health.” She had been training for Boston for two years, ever since she’d watched the 1964 race. Standing enthralled at

Gibb hadn’t planned to run the Boston Marathon to make a statement. But now, fired up by her rejection letter, that changed.

3/15/16 5:16 PM

1

RUNNING WILL NE VER FEE L THE SAM E

NIKE GATEFOLD

C O M E R U N W ITH U S AT NIK E .C OM/ R U NNING

CM0416_FEAT_Gibbs2.indd 1

3/15/16 5:24 PM

Extra page

home in suburban Boston, and broke the news to her parents.

“My dad was angry,” she says.” Even though he was an MIT professor who had always encouraged me to reach for my dreams, he thought I was nuts, that I’d get hurt. But my mom understood. She had been frustrated her whole life—a gifted, intelligent woman who wasn’t able to do anything but be a housewife. She agreed that this would be important.” With a kiss for luck, mother dropped daughter off in the starting-line town of Hopkinton the morning of April 19, 1966.

An hour before the race, all 540 male entrants began gathering behind a ropedoff pen. Police barricades blocked the start area. Gibb, wearing her brother’s Bermuda shorts and a blue hooded sweatshirt to cover her ponytailed hair, was worried she’d be thrown out or arrested if she tried to get

CM0416_FEAT_Gibbs2.indd 2

behind the ropes. She jogged 2 or 3 miles around downtown, then hid in some bushes near the start line.

Riding a wave of adulation, Gibb arrived at Heartbreak Hill, Mile 20, feeling lucky and on pace to break three hours.

At noon, the gun went off. Gibb let the fast runners go by and slipped into the middle of the pack. It didn’t take long for the guys to notice.

Heartbreak ended that notion. Her legs, starved of food and drink (in high school she was told that would cause cramping), started to falter. Her feet were blistered and bleeding from wearing brand-new boy’s size 6 shoes (there were none for women), and she wasn’t used to hard pavement, having trained only on dirt trails.

“The men loved the fact that I was running,” she says. “They were very protective and encouraging.” When she mentioned that she was afraid to take off her sweatshirt because it would expose her as a girl, the men said, “We won’t let them throw you out. It’s a free road.”

As Gibb settled into a sub-3-hour pace, her progress became a big story on the radio broadcast. “At Mile 13, the women of Wellesley College knew I was coming and let out an enormous scream,” Gibb says. “They were jumping in the air, laughing and crying.”

Her pace fell off the table. “With 2 miles to go, I was literally tip-toeing along,” she recalls. “But if I failed to finish I was going to set women’s running back 20, 30 years.

They’d say, ‘See? This is why we don’t let women run these long distances.’ So, I had to finish—and finish well.”

When Gibb reached Boylston Street, the crowds were electrified. She picked up her

Photos:scott draper

2

3/15/16 5:19 PM

Click here to read about marathon legend Lisa Rainsberger.

41

“ If I failed

pace and sprinted through in a time of 3 hours, 21 minutes and 40 seconds—more than 13 minutes ahead of the 2017 Boston qualifying time for the 18 to 34 age group— and finished in the top third of the pack.

Gibb was an instant media sensation.

Massachusetts Governor John A. Volpe met her at the finish line to shake hands. Her street back home was lined with reporters interviewing her parents. Newspapers in Japan (whose runners swept the podium) and Malaysia (where Gibbs’ parents had friends) ran articles about her. The TV game show “To Tell the Truth” had her on as panelists tried to figure out which of three women was the first to run the Boston Marathon. She donated her $65 in winnings to the Tufts Medical Center in order to retain her amateur status for a future Olympics tryout.

A “Sports Illustrated” article may have summed up Gibb’s impact best: “Last week a tidy-looking and pretty 23-year-old blonde [had] a performance that should do much to phase out the old-fashioned notion that a female is too frail for distance running.”

“That was exactly what I wanted!” Gibb says.

Photo:Getty Images

The AAU was reportedly going to push for a rule change that would allow women to run marathons. And she’d get calls from inspired women. “They’d say, ‘I just ran around the block for the first time. I’m so proud of myself,’” Gibb says. “It’s like being able to run from Point X to Point Y was the first step in their sense of autonomy.”

Gibb had stunned the world. “People don’t really understand it now,” she says. “It was so unbelievable that a woman could run the Boston marathon. It didn’t fit into people’s stereotypes. A woman baked cookies. She didn’t run marathons.”

Other women soon followed in her footsteps. When she ran Boston again in 1967 (in 3:27) she beat one woman, and 1968 (in 3:30) she beat four other women. The

CM0416_FEAT_Gibbs2.indd 41

trickle turned into a flood as a women’s division was sanctioned at Boston and all other marathons by the AAU in 1972. Gibb could not have predicted, however, that most of those women, when asked who was the first woman to run the Boston Marathon, would probably say “Kathy Switzer.”

Kathrine Switzer, a 20-year-old journalism major from Syracuse who finished an hour behind Gibb in 1967, was wearing a race number obtained by pretending she was a man on her race application and using only her first and middle initials. She became the face of women’s running when photos of enraged race director Jock Semple trying to physically remove her from the race ricocheted around the world. Switzer went on to a successful career as an author, speaker and TV commentator, won the 1974 New York City Marathon, finished second in Boston in 1975, and earned Runner’s World’s Female Runner of the Decade (1967–77) award, an Emmy for her work as a commentator and wrote several best-selling books. In the process, she also became known as “the first woman to run the Boston Marathon.”

to finish I was going to set women’s running back 20, 30 years. So I had to finish — and finish well.

”

Opposite page: Gibb’s groundbreaking run made headlines around the world—not just in Boston.

Now 73 years old, she still runs for an hour every day. this page: Decked out in a swimsuit, Bermuda shorts and boys running shoes, Gibb finished the 1966 Boston Marathon in 3:21:40, more than 13 minutes ahead of the 2017 Boston qualifying time for the 18 to 34 age group.

3/15/16 5:21 PM

42

Then, in 1979, while watching the Boston Marathon on TV with her family, she heard the announcer say, “In a moment, we’ll have a little piece about the first woman to run the Boston Marathon.” The next thing they saw was Switzer, and stories about Semple trying to boot her out of the ’67 race.

Gibb splits her time between San Diego, where she’s an ALS researcher at UC San Diego, and Boston, where she makes commissioned bronze sculptures of portraits and athletes.

Thus began the decade-long process of calling and writing letters to TV stations, magazines and book publishers.

“But still, 99 percent of the problem was Switzer going all over the country claiming that she was the first woman to run Boston,” Gibb says. “If you asked her directly, she’d say, ‘Oh no, Bobbi ran the year before me.’ But then she’d go on TV and be introduced as the first woman to run the Boston Marathon.”

In the early ’80s, Gibb sent a complaint to “Ms.” magazine about an incorrect article and got a call from Marlene Simmons, the author. “She said, ‘I knew you were the first, but they asked me to ignore that,’” Gibb says.

Simmons wrote more articles— correct ones—and the tide turned a bit. Gibb started to get more recognition.

Eventually the Boston Marathon had recognized Gibb as well. She was retroactively awarded first-place

CM0416_FEAT_Gibbs2.indd 42

medals for her 1966, ’67 and ’68 races, invited to do the 1986, ’96 and 2001 races on her 20 th, 30 th and 35 th anniversaries, and was inducted into the Boston Marathon Hall of Fame.

This year, on the 50th anniversary of her historic run, Gibb will serve as the Grand Marshal of the race.

“Not only did Bobbi Gibb’s run lead to women’s participation in marathoning, but it also proved that courage and determination can lead to change,” says Joann Flaminio, president of the Boston Athletic Association.

“Throughout Boston Marathon week we will be honoring Bobbi and the impact women have had on the sport of road racing.”

Today, still remarkably healthy and athletic, Gibb runs an hour a day. She lives a bicoastal life, working as an ALS researcher at UC San Diego and making commissioned bronze sculptures of portraits and athletes from her art-filled home in Boston.

And even though not all women around the world may know her name, the impact of her run on April 19, 1966, still reverberates.

Women can now be found in every nook and cranny of sports. Last year, 45 percent of the Boston Marathon’s 26,598 finishers were female. It is widely reported that women make up the majority of runners at all race distances.

“When I grew up, women were passive,” Gibb says. “They sat on the sidelines as guys ran and surfed. But I imagined female role models who were fast, beautiful, strong and self-assured—like today’s women. I did what I could to help move things in this direction.”

Photos: scott draper

For a dozen years, Gibb wasn’t aware her legacy had been “stolen,” as she puts it. She was busy completing her degree, getting her marriage annulled, applying to medical school, going to law school, remarrying and having a son in 1975.

3/14/16 12:11 PM

TM

ad pages new.indd 73

3/11/16 11:25 AM

44

DON’T SWEAT IT:

MARATHON FUELING Crush your next marathon with this essential nutrition and hydration advice from two top coaches.

F R A IO LI B Y M A R IO PER OT T D R A C S BY P H O TO S

Click here to read about how to beat Achilles tendinitis.

CM0416_FEAT_TRAINING.indd 44

3/15/16 5:28 PM

45

If you were to randomly survey 10 marathoners about their biggest concerns heading into a goal race, it’s a good bet that at least half of them would list bonking or dehydration as their top worries. It makes sense—26.2 miles is a long way to run and a long time for your body to be working at an elevated level.

Executing an effective fueling and hydration strategy is a crucial element in races lasting more than two hours, both because you can easily get dehydrated during that time and you will burn through your glycogen (or energy) stores if you aren’t refueling. For that reason, running a marathon is much different than running a half marathon.It is very important to have a fueling strategy heading into a marathon, but putting an emphasis on specific amounts of fluid and a precise number of calories can overcomplicate things—partially because there isn’t an exact science to fueling for a marathon. Also, there are many variables that can alter your body chemistry on race day—what you ate for breakfast, how hydrated you were to start the race, along with the race-day temperature and humidity level.

CM0416_FEAT_TRAINING.indd 45

Lee Troop, a three-time Australian Olympian and high-performance coach for the Boulder Track Club, says that the last thing you want to worry about on race day is whether or not you ingested a specific number of calories or amount of fluid. The most crucial thing during a race is that you are taking in fluids at every aid station.

“It’s an important consideration,” Troop says of fueling and hydration during a marathon. “But we don’t want to overcomplicate it. Throughout the race, it’s mainly just hydration and topping off the tank.”

Proper nutrition and hydration for the marathon can be confusing concepts because there’s an overwhelming amount of information available out there about things like nutrient timing, simple and complex carbohydrates, and high- and low-glycemic foods.

Not to mention a myriad of complex formulas for determining how much to eat and drink, plus an endless grocery list of food suggestions and fueling strategies aimed at helping you achieve optimal energy levels.

It’s a lot to digest.

The truth is, every runner has different and specific nutritional needs for optimal performance. The best ways to find out what works for you are by experimenting through trial and error, and making fueling practice a regular part of your marathon-specific workouts. Simulating race-pace scenarios in practice is the best way to do that, says Ben Rosario, head coach of the Hoka Northern Arizona Elite training group.

“What’s getting you to the finish line is being efficient at marathon pace and getting economical at that rhythm—not how many carbs you get in during the race,” Rosario says.

Over the following pages, Rosario and Troop shed some light on three tried-andtrue approaches for developing an effective marathon fueling and hydration strategy.

Apply them to your own training, so that when you step to the starting line of your next big race, your biggest concerns don’t revolve around how much you should eat and drink.

3/14/16 11:41 AM

46

In races lasting more than two hours—and especially for a marathon—Rosario says the ability to burn fat effectively and efficiently is a crucial skill to have in your arsenal, whether you’re a mid-2-hour marathoner or a mid-4-hour marathoner.

The food you ate before the race—both the night before and for breakfast on race morning—is converted into glycogen, so, in theory, your body has a full tank of energy when you start running.

LEARN TO BURN FAT MORE EFFICIENTLY

But as soon as you start moving at race pace, your body begins to burn that fuel—in other words, it starts to drain your energy tank. For shorter races up to 2 hours—no matter if it’s a mile race, a 5K, 10K or half marathon—your body should have plenty of glycogen to burn without the fear of running out before you reach the finish line. But in a marathon, you’ll need to replenish your tank throughout the race or train your body to find a secondary source of fuel.

“The marathon is different from any other distance in that way,” Rosario says of the fueling aspect of the race. “Even in a half marathon, most runners really don’t need to take much, if anything at all.”

When you ingest carbohydrates during a race, your body converts them to glycogen and begins burning it as its primary fuel. Burning fat as fuel is more efficient, but your body will only start burning fat once your glycogen stores have been depleted. And, it’s important to note, if you ingest too many carbs during a race, or too quickly, you could wind up with a gut ache as your body labors through the digestion and absorption process.

Rosario says he has his runners practice taking in fluids during marathon-specific workouts but he also assigns carb “depletion” runs every other week (on average) over the course of a 12- to 16-week training cycle.

For the elite-level athletes he coaches, this culminates in a 26-mile “no carb” run four weeks out from race day. Rosario says that for most runners, though, doing medium-length long runs (ranging from 90 minutes up to

CM0416_FEAT_TRAINING.indd 46

14–16 miles) every other week without taking in calories or sugars—only water—will help teach your body to burn fat more efficiently.

“You need to prepare the body to run without additional fuel,” explains Rosario, who advises runners to stay close to home and bring an emergency gel with them on these carb-free runs, just in case. “Because eventually that’s going to happen—whether you plan for it or not—or at least you’re going to get low on fuel at some point and it’s important that you’re efficient when the tank is low.”

Specificity in training is a key component in preparing for a marathon, and simulating race-day conditions in training is top of mind for both Rosario and Troop, particularly when it comes to dialing in an effective fueling strategy.

SIMULATE RACE-DAY CONDITIONS

Over the course of a three- to four-month training cycle, Rosario and Troop emphasize the importance of practicing with the drinks, gels or blocks you plan to utilize on race day during your key marathon-specific workouts and long runs. For Troop, one of his key sessions for working on both pacing and fueling is a progressive long run (described on page 50) three weeks out from race day.

This 18-mile run, which finishes with 6 miles at goal marathon race pace, is done on a 3-mile loop so his athletes can practice

taking fluids and gels at the frequency they’ll do so during the race.

The act of running fast while in a fatigued state and trending toward dehydration will create the realistic conditions that a runner will experience in a marathon.

“We use a couple different drink mixes that contain carbohydrates,” Troop says.

“And the athletes will take them every 5K all the way up to 30K, trying to get down a minimum of 5 ounces every 5K or 3 miles.

The first one isn’t as critical, especially with clusters of people around the aid stations, but every drink stop after that you need to try to get those fluids down.”

Rosario follows a similar approach with his athletes during their marathon-specific workouts and uses the buildup before a race to eliminate any uncertainties regarding fueling and hydration. He says that every athlete is different in terms of what and how much they need to consume, and stresses the importance of experimenting first to learn what works best for you.

“They’ll practice taking fluids every 3 miles like they do in a race,” Rosario says. “And that’s typically 4 to 8 ounces each time, so over the course of a race you can take in a lot.

In training, we’ll try different things until they find what works. Over 12 weeks of marathon training, you get a lot of opportunities to figure it out.”

3/14/16 11:41 AM

47

Perhaps the best tip for any marathoner is to make sure race-day aid station execution is optimal. Drinking and eating during a race can be tricky business, especially because it’s easy to fly through an aid station when you got caught up in all the energy and excitement around you.

DON’T RUSH YOURSELF

Remembering to fuel can also present a challenge in long workouts—which is where you should be practicing the situations you’ll encounter in a race—when holding your goal pace starts to get difficult and you’re not always inclined to make the smartest decisions. Practicing during training will help you be present and alert the moment you see an aid station in a race.

“Don’t run right through the aid stations when things get tough,” Rosario cautions.

In a race or long workout, there’s often a tendency to grab water, sports drink or a gel and get it down as quickly as possible, which often results in a gag reflex or upset stomach.

Don’t throw your cup or wrapper down so fast, Rosario says. Instead, hold onto it for as long as possible to lessen the likelihood of something not settling well in your stomach.

“Be comfortable holding [the cup or bottle] longer and longer,” he advises. “You can’t squeeze 4, 6 or 8 ounces down your throat in 20 meters. Spread it out and hold onto the cup or bottle a little longer and try to get in as much as you can without causing a problem in your stomach.”

Troop says that if you’re carrying a water bottle during a race, draw a line or lines on it so you know how much you’re trying to get down. If you’re grabbing a cup, squeeze the top so you don’t lose any excess fluid and take your time drinking to ensure that you’re getting what you need. Slow down and take your time to ensure you get everything down. (For more on the right way to hold a cup, see page 48.)

“I tell my athletes to pace themselves over a mile or even a mile and a half to make sure you’re not rushing to get it in,” he says. “The last thing you need to do is panic.”

CM0416_FEAT_TRAINING.indd 47

Click here to read about 5 common marathon training mistakes.

3/15/16 5:29 PM

first lap 48

Training

The Righ t Way to Grab a wat er Cup B y K el ly O’ M a r a

Click here to read about mental aspects of endurance sports.

Drinking water doesn’t seem complicated, but when you’re trying to do it in the middle of a race, things can suddenly get tricky. These simple suggestions will help you get through aid stations quickly and effectively, even in your marathon-induced haze.

Plan ahead

Grab the cup

Drink!

Check out the race maps beforehand to see where the aid stations are so you can plan your fueling strategy—specifically the types of fluids and fuel you take in at each aid station. As you approach an aid station, check to see which areas look crowded and which volunteers look ready.

When entering an aid station: “Pay attention to how the volunteers are holding the cups,” Gaudette explains. Ideally, take one from someone pinching the rim or letting the cup sit flat on their palm. If they’re holding the cup too tightly, it may be hard to grab as you run past.

Once you have the cup in hand, don’t grip it in an open hand. Instead, pinch the rim together at the top to create a spout that will allow you to run and sip without splashing or getting water up your nose.

CM0416_T_LEAD.indd 48

The crowds at the start of the aid station can sometimes be daunting, Gaudette says, but if you aim to grab a cup early, you’ll have time to try again or grab a second one.

The biggest problem isn’t the drinking; it’s that everyone is trying to do the same thing as you. Don’t stop running once you get your cup—and watch out for people who do. Also, try to avoid zigzagging across the road or through crowds.

“You need to watch out for cups on the ground because they’re really slippery,” Gaudette says. If it’s cold, spilled water can freeze on the road too, adding an extra challenge.

Photo:photorun.net

“Practice as much as you can,” says Jeff Gaudette, head coach and founder of RunnersConnect. Gaudette often sets up a table at the track and practices grabbing water cups during a workout. You can also recruit fellow runners or kids to hand the cups to you, he says.

Avoid trouble

3/15/16 5:30 PM

LEANER, LIGHTER

FASTER

IN RACING WEIGHT COOKBOOK, you’ll enjoy 100 flavorful breakfasts, lunches, dinners, snacks, and smoothies that follow the proven Racing Weight weight-management program for athletes. Get lean and get faster with the new Racing Weight Cookbook.

7 3/8" × 9", 240 pp., $24.95, 9781937715151 | 6" × 9", 288 pp., $18.95, 9781934030998

Available in bookstores; bike, tri, and running shops; and online. Try free recipes at www.racingweightcookbook.com.

RWC_RW2_Competitor_QV.indd 1

ad pages new.indd 73

12/11/13 8:52 AM

3/11/16 12:07 PM

Workout of the month + elite insights 50

Training

Laura Thweatt Lee Troop’s P rogressive Long Run for Marathoners

By Ma rio Fra ioli

“The idea was to be as controlled and comfortable as I could in the first half of the race, knowing that moves would most likely be made

WHAT: An 18-mile long run that starts off easy and gets faster every 3 miles. The final

in the second. I knew I was really

6 miles are completed at goal marathon pace. For example, if your goal marathon pace is 7:30 per mile, begin the run with 3 miles at an easy training pace. Then run miles 4–6 at 8:15 per mile, miles 7–9 at 8:00 per mile, miles 10–12 at 7:45 per mile and the final 6 miles at your goal marathon pace of 7:30 per mile.

the latter half of the race so I just

going to have to fight through tried to tune out the first half and relax into the group. The biggest adjustment was the distance and

says Lee Troop, a three-time Olympian for Australia and the high performance coach for the Boulder Track Club in Colorado. “If they hit it, we can go into the last couple weeks of training with a lot of confidence.”

just like a track or XC race, you really want to find that rhythm early on. The more relaxed and easy you can be early, the stron-

WHEN: Troop has his athletes complete this challenging workout three weeks out

from their goal race. “This is one of the last hard workouts we do,” explains Troop, who adds about 5–8 seconds per mile for his athletes when they’re training at altitude. “And it’s done off a fairly heavy block of training leading into it, so it’s just the right amount of stress.”

CM0416_T_WOTM/Insights_V2.indd 50

ger you can be in the second half when the race begins to unfold.”

— Laura Thweatt, 2015 U.S. crosscountry champion and top American finisher at 2015 NYC Marathon

photo: istockphoto.com, photorun.net

WH Y: “It gives me a really good indication of what they’ll be able to hit on race day,”

length of the race. In a marathon,

3/14/16 10:25 AM

APR 3, 2016

JUNE 3-5, 2016

OCT 1-2, 2016

OCT 30, 2016

½ MARATHON

MARATHON & ½ ½ MARATHON RELAY SATURDAY 5K

½ MARATHON 10K | 5K KIDS ROCK

½ MARATHON

REGISTER TODAY

RunRocknRoll.com

Untitled-2 1

3/14/16 10:17 AM

COACH CULPEPPER 52

TRAINING

FUELING YOUR TRAINING

Effective training is a delicate combination of many varying elements, including how we fuel our bodies.

Fueling is one of the most misunderstood facets of training and presents a unique challenge because of our natural tendencies, upbringing or existing habits.

Most athletes enjoy focusing on their workouts and seeing the direct benefit of pushing themselves, but lack understanding about the direct contribution that fueling has on training. Consider the following fueling suggestions as you think through how best to maximize your preparation.

CM0416_T_CULPEPPER.indd 52

T I MI N G I S EV ERY T H I NG

KE E P IT RE A L

B RE A K B A D HA B ITS

B A L ANCE IS KEY

You must be conscious of the

With an array of supplements,

Bad habits can be the biggest

When it comes to

timing of your fuel intake.

bars, gels, blocks and beans avail-

detriment to fueling your

fueling your train-

Along with the combination

able to you, it can be tempting to

training effectively. Even

ing, a balanced diet

of nutrients, the timing of

shift toward a fabricated version

with proper education and

is most effective.

consumption is critical to suc-

of real food. Nutritional supple-

insight, we are all affected

Essential vitamins

cessful fueling during training.

ments should only be used to

by bad habits. Become

and nutrients, fresh

Thus, smaller meals and snack-

do just that—supplement your

aware of those limiting

fruits and vegeta-

ing should become part of your

intake and not replace more

factors and address them

bles, carbohydrates,

everyday routine. Backloading

appropriate choices. It can be

head-on, whether it’s poor

fats and proteins are

calories at the end of the day or

easy to rely on packaged prod-

meal planning, bad intake

all necessary to fuel

going long periods without eat-

ucts throughout the day instead

timing, nutritional deficien-

your training. Don’t

ing will negatively affect your

of fresher, less convenient

cies or personal vices like

become swayed too

workouts. Develop a routine

options. Eat real, wholesome

too much caffeine, sugar,

far in any one direc-

and create an environment

food whenever possible. Be con-

dessert or chips. Don’t let a

tion—let the pen-

that allows for optimal fueling

scious of this throughout the day

bad habit be the detriment

dulum settle on a

at regular intervals throughout

and remember that convenience

of all your hard work, sacri-

reasonable and ratio-

the day.

isn’t always a better option.

fice and preparation.

nal approach.

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.

PHOTO: ISTOCKPHOTO.COM

B Y A L A N C U L PEPPER

3/14/16 10:26 AM

Training Plan Training

53

8 Weeks to Smashing Your Half Marathon PR

By Ma rio Fra ioli

Week

sunday

1

Easy run: 5 miles

monday

tuesday

wednesday

thursday

friday

saturday

total mileage

Easy Run: 6 miles

Easy run: 6 miles + 4–6 x 20-second strides

REST

Long run: 10 miles w/ last 2 miles at goal halfmarathon pace

35

REST

Long Run: 11 miles at moderate pace + 4–6 x 20-second strides

40

REST

Long Run: 13 miles w/ last 5 miles at goal halfmarathon pace

42

36

Hill repeats: 8 miles REST

10 x 45-second hill repeats at hard effort w/ 2-min recovery between repeats

Tempo Run: 10 miles

Intervals: 8 miles

2

Easy run: 5 miles

REST

3

Easy run: 5 miles

REST

4

Easy run: 5 miles

REST

5

Easy Run: 5 miles

REST

2-mile warm-up, 10 x 400m at 5K pace w/ 200m jog recovery between repeats, 2-mile cooldown

Easy Run: 6 miles

Hill Repeats: 10 miles 10 x 60-second hill repeats at hard effort w/ 2-min recovery between repeats

Easy Run: 6 miles

Easy run: 8 miles + 4–6 x 20-second strides

Easy Run: 6 miles

Easy run: 6 miles + 4–6 x 20-second strides

REST

Tempo Run: 10 miles 2-mile warm-up, 6 miles at goal halfmarathon pace, 2-mile cool-down

Easy Run: 6 miles

Easy Run: 8 miles + 4–6 x 20-second strides

REST

Long Run: 14 miles at moderate pace

43

Easy Run: 8 miles

Easy Run: 6 miles + 4–6 x 20-second strides

REST

Long Run: 15 miles w/ last 4 at goal half-marathon pace

45

Easy Run: 6 miles

Easy Run: 6 miles + 4–6 x 20-second strides

REST

Easy Run: 10 miles + 6 x 20-second strides

37

REST

Easy run: 3 miles + 6 x 20-second strides

25

Intervals: 9 miles 2-mile warm-up, 4 x 1 mile at 10K pace w/ 400m jog recovery between reps, 2-mile cool-down Fartlek: 10 miles 10 x 1:30 on/1:30 off mid-run

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

photo: istockphoto.com

Intervals: 11 miles

6

Easy run: 5 miles

REST

7

Easy run: 5 miles

REST

2-mile warm-up, 2 x 3 miles at goal half marathon pace w/ 1 mile jog recovery between reps, 2-mile cool-down Intervals: 10 miles 8 x 800m at 10K pace w/ 400m jog recovery between repeats Intervals: 7 miles

8

Easy run: 5 miles

CM0416_T_PLAN.indd 53

REST

2-mile warm-up, 3 x 1 mile at goal half marathon pace w/ 90 seconds recovery between reps, 2-mile cool-down

Easy Run: 5 miles

Fartlek: 5 miles 5 x 1 min on/2 min off mid-run

RACE DAY!

3/14/16 10:30 AM

SAVE $15

Using Online Code SOUTHERNCHARM Valid for Marathon & 1/2 Marathon only expires 4/30

APRIL 9 -10*

APRIL 30

NOVEMBER 5-6

ROCK THE SOUTH, EARN THE SOUTHERN CHARM MEDAL

RunRocknRoll.com QUALIFICATION REQUIREMENTS: COMPLETE THE MARATHON OR 1/2 MARATHON DISTANCE AT 3 OUT OF THE 4 FOLLOWING 2016 EVENTS: HUMANA ROCK ‘N’ ROLL NEW ORLEANS, ROCK ‘N’ ROLL RALEIGH, ST. JUDE ROCK ‘N’ ROLL NASHVILLE, ROCK ‘N’ ROLL SAVANNAH. LIMITED EDITION MEDALS ARE SUBJECT TO CHANGE EACH YEAR AND ARE NOT GUARANTEED TO BE PRODUCED YEAR AFTER YEAR; EARN THEM WHILE YOU CAN! YOU DO NOT NEED TO PURCHASE A TOURPASS TO EARN THIS LIMITED EDITION MEDAL. MEDALS WILL BE DISTRIBUTED AT THE FINISH LINE OF YOUR THIRD EVENT. CODE VALID WHILE ONLINE REGISTRATION IS AVAILABLE ONLY. *ONLINE REGISTRATION FOR RALEIGH CLOSES ON 4/3/16. EXPO REGISTRATION AVAILABLE AT THE HEALTH AND FITNESS EXPO ON APRIL 8-9. ONLINE REGISTRATION FOR NASHVILLE CLOSES ON 4/24/16.

Untitled-2 1 RNR_16_SouthernCharm_Competitor_MAR.indd 1

3/14/16 10:18 AM 3/7/16 4:27 PM

RUN IT community

55

Where and When to Race Spring is here, and with it comes the deluge of spring races. Whether you’re tackling a marathon or simply easing into a good 5K to test that winter training, there are plenty of race options this time of year. Here are some options to get you started.

B y J eff B a n ow etz

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

Photo: Ryan Bethke, Courtesy of Rock ‘n’ Roll Marathon Series

Rock ‘n’ Roll San Diego Marathon

CM0416_BOB_RUNIT1.indd 55

3/14/16 10:37 AM

RUN IT 56

community

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

Capital City Marathon May 15; Olympia, Wash.

Green Bay Marathon May 22; Green Bay, Wis.

Alexandria Running Festival May 29; Alexandria, Va.

The Capital City Marathon celebrates its 35th anniversary this year, becoming a runner’s favorite in the Pacific Northwest. It features a beautiful course with rolling hills as well as a festive post-race party with plenty of food and music.

You don’t have to be a football fan to enjoy this scenic course through small-town Wisconsin with a start and finish in Lambeau Field—but it helps.

Enjoy a brat and a beer at the tailgate-themed post-race party.

This half marathon just outside of Washington, D.C., will draw a crowd for its scenic course that runs through three local parks. However, the accompanying 5K is this year’s Road Runners Club of America’s Eastern Regional Championship—so expect the speedsters out in full force.

Cleveland Marathon May 15; Cleveland

Coeur d’Alene Marathon May 29, Coeur d’Alene, Idaho

Buffalo Marathon May 29; Buffalo, N.Y.

This flat and fast course through downtown Cleveland hits all of the city’s major landmarks and has a scenic view of Lake Erie. Runners can choose from the full marathon, half, 10K and 5K throughout the weekend.

This small race features a marathon, half marathon and 5K with some spectacular views of Lake Coeur d’Alene. The popular spot for vacationers is also a great place to recover after setting that PR.

This flat and fast course brags that it has one of the highest Boston-qualifying percentages in the country. Whether you’re shooting for a trip to Hopkinton or not, you’ll find that this marathon, half marathon, 5K and relay offer a scenic tour of Buffalo with great race support.

Photo: Courtesy of Cleveland Marathon

Cleveland Marathon

CM0416_BOB_RUNIT1.indd 56

3/14/16 10:37 AM

RUN IT community

57

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

Vermont City Marathon May 29; Burlington, Vt.

Rock ‘n’ Roll San Diego Marathon June 5; San Diego

Wounded Warrior Half Marathon June 12; Irving, Texas

Even though you don’t need much of a reason to visit the charming city of Burlington, this race has plenty to offer. The course starts in Battery Park overlooking Lake Champlain, and along the way back you’ll find plenty of tree-lined New England streets and sights of the Green Mountains.

The original race in the Rock ‘n’ Roll Marathon series is still one of the most popular. The race celebrates its 19th anniversary this year, with a music-filled course through historic San Diego downtown neighborhoods. A 5K, half marathon and relay are also on tap for the weekend.

More than 5,000 runners are expected at this half marathon, 10K and 5K to raise money for the Wounded Warrior Project and other military charities. Much of the race takes place on Irving’s Campion Trail.

Hotlanta Half Marathon June 2; Atlanta

Lake Placid Marathon June 12; Lake Placid, N.Y.

Estes Park Marathon June 19; Estes Park, Colo.

Embrace the heat at this half marathon that offers a tour of downtown Atlanta. The race starts and finishes at Pemberton Place with great views of the city along the BeltLine. Run through Piedmont Park, Centennial Park and many popular Atlanta neighborhoods.

Take inspiration from the town that hosted the Miracle on Ice and legendary speed skater Eric Heiden’s five gold medals at the 1980 Winter Olympics. The two-loop course in the Adirondack Mountains isn’t as hilly as you’d expect, but you’ll find a few challenging climbs.

Get that Rocky Mountain runner’s high at the Estes Park Marathon, half marathon, 10K and team relay.

The 7,500-foot altitude at the start will pose a challenge to flatlanders, but you’ll be raving about the views once you catch your breath.

Photo: Courtesy of Cellcom Green Bay Marathon

Green Bay Marathon

CM0416_BOB_RUNIT1.indd 57

3/14/16 10:37 AM

RUN IT 58

community

5K to 15K

The Navy’s Bay Bridge Run May 15; San Diego

Twilight 5K May 15; South Miami, Fla.

Moonlight Madness May 21; Dallas

This year marks the 30th anniversary of this 4-mile run that offers one of the most spectacular views of San Diego from the top of the Coronado Bay Bridge. The race raises money for quality-of-life programs for both active and retired military personnel.

This race combines a 5K through quiet South Miami neighborhoods with a post-race block party that features music, food and beer. It’s a family-friendly event with a kids dash and zone at the block party.

This 5- and 10-mile run starts at dusk at the Community Beer Company within the Dallas Design district across from the American Airlines Center. The course mostly stays on local paths near the Trinity River, and all participants receive a free finish-line photo.

Bay to Breakers May 15; San Francisco

Capitol Hill Classic May 15; Washington, D.C.

Harpoon 5-Miler May 22; Boston

This San Francisco tradition has attracted more than 1.8 million runners since it was first held in 1912.

The 12K course travels from the San Francisco Bay to the breakers on Ocean Beach, with more than 50,000 runners—plenty of them in costume— enjoying the party.

This 37th annual event features a 10K, 3K and kids run in downtown Washington, D.C., just east of the U.S. Capitol. More than 3,500 runners are expected to participate this year and will help raise money for the Capitol Hill Cluster School, a public grade school with three campuses.

This year marks the 15th anniversary of this 5-mile run to raise money for ALS research. The course starts and finishes outside the Harpoon Brewery, featuring a tour of the Boston Harbor—and one of the best post-race parties around.

Photo: Courtesy of the Navy’s Bay Bridge Run

The Navy’s Bay Bridge Run

CM0416_BOB_RUNIT1.indd 58

3/14/16 10:37 AM

RUN IT community

59

5K to 15K

Soldier Field 10 Mile May 28; Chicago

Pikes Peak Beer Run June 4; Monument, Colo.

Run Houston! Clear Lake June 5; Houston

This 10-mile run along the Lakefront has become a Memorial Day weekend tradition in the Windy City. It starts outside the stadium and finishes on the 50-yard line at Soldier Field, with a well-earned beer waiting for you at the post-race tailgate.

This series of social fun runs hits seven of Colorado’s best craft breweries throughout the year. The 5K run at the Pikes Peak Brewery features a free beer and a post-race “Beer Olympics” with fun games to test your agility and drinking skills.

The Run Houston Race Series features five events to highlight unique venues in the metro area. The Clear Lake event includes a 5K, 10K and kids 1K run around the University of Houston Clear Lake campus. All participants receive technical T-shirts and a finisher’s medal.

Gospel Run 5K June 4; Chicago

Panola Mountain State Park 5K/10K June 4; Stockbridge, Ga.

NYRR Retro 4-Miler June 5; New York City

Sunday morning runs can sometimes conflict with church services—but not this one that takes place in Chicago’s South Side. The Saturday race will feature Gospel music along the course from the start in Burnham Park, which then loops along the Lakefront.

Located within the Panola Mountain State Park, this race celebrates National Trail Day with a scenic run through the park on mostly paved paths and roads. A free kids run makes this small event great for families.

Celebrate the 58th birthday of the New York Road Runners by throwing on an old race singlet and dressing as retro as you’d like in this Central Park run. Instead of a clock, race organizers will yell out splits from a stopwatch, just like in the old days.

Photo: Courtesy of NYRR

NYRR Retro 4-Miler

CM0416_BOB_RUNIT1.indd 59

3/14/16 10:37 AM

RUN IT 60

community

Trail

Muir Woods Marathon May 14; Stinson Beach, Calif.

Norad Trail Race May 15; Colorado Springs, Colo.

Lincoln Memorial Garden 8K May 21; Springfield, Ill.

The start on the sand at Stinson Beach is the only time you’ll run at sea level on this challenging course that winds up into the wooded trails of Muir Woods. Enjoy the redwoods and amazing views of the Pacific with half marathon and 7-mile course options as well.

Featuring 4-mile, 8-mile and half marathon races in the Cheyenne Mountain State Park, expect 2,000 feet of elevation gain for the half marathon. You’ll be awarded with amazing views.

You won’t find much climbing at this 8K trail race, but you will find plenty of natural beauty in the 110-acre wooded area dedicated to memorializing the 16th U.S. president.

XTERRA Rock Dallas Trail Run May 14; Flower Mound, Texas

Fear the Deer Trail Half Marathon May 21; Littleton, Colo.

Soaring Eagle Trail Runs May 28; Sammamish, Wash.

Runners can choose from a 25K, 10K or 5K route on the Northshore Trail of Lake Grapevine in Murrell Park. The trail offers plenty of technical sections such as roots, rocks, creek crossings and tree-ducking. It’s perfect for runners who like to get dirty.

This race describes itself as the “most extreme half marathon the front range of Denver has ever seen,” and it’s tough to disagree with that. You’ll climb 2,800 vertical feet on rough and rocky trail in Deer Creek Canyon Park.

These trail runs in Soaring Eagle Park offer a variety of distances, including 5K, 10K, half marathon, marathon and 50K. The trails are relatively flat—although expect some big roots and other technical sections—with stocked aid stations every 3 to 4 miles.

Photo: Joel Boroian

Muir Woods Marathon

CM0416_BOB_RUNIT1.indd 60

3/14/16 10:37 AM

RUN IT community

61

Trail

San Diego 100 June 3; Lake Cuyamaca, Calif.

7@7 Trail Run June 12; Fayetteville, N.Y.

Catamount Ultra June 25; Stowe, Vt.

This 14th annual ultra run will challenge runners with a course through the Laguna Mountain Recreation Area and along the Pacific Crest Trail, Noble Canyon and Lake Cuyamaca Trails. The 100miler will cover elevations that range from 3,000 to 6,000 feet.

Sevens are wild at this 7.77-mile cross-country style race that begins at 7 a.m. The Green Lake State Park trails are packed-dirt, gravel and grass, and runners will explore old-growth forests on this hilly course.

Fans of “The Sound of Music” film and, of course, ultrarunning will enjoy this 25K and 5K event that starts and finishes at the Austrian-style Trapp Family Lodge just outside of Stowe. The course is primarily wide, hard-packed trail through highland pastures and hardwood forests.

Vashon Island Ultramarathon June 4; Vashon Island, Wash.

XTERRA Big Elk Marathon June 20; Elkton, Md.

Summer Solstice Races June 25; Acworth, Ga.

This 50K (and 10-miler) offers both ultra enthusiasts and trail runners a chance to explore the incredible trails on Vashon, the largest island in Puget Sound.

The majority of the races feature singletrack trail in the Island Center Forest.

The Fair Hill Natural Resource Management Area was part of the William du Pont estate before it was purchased by the state of Maryland in 1975. Expect a challenging off-road course that embraces the equestrian history of the property, with singletrack trails, fire roads and even a couple of creek crossings.

This 5K and 10K event takes place on the Allatoona Creek Trails within the Cobb County Corps Property in Acworth. Mostly singletrack (with some grass) trails make up the course that winds through pine and oak forests. It’s also one of the faster trail runs in the state.

Photo: Rick Vanselow

Vashon Island Ultramarathon

CM0416_BOB_RUNIT1.indd 61

3/14/16 10:37 AM

RUN IT 62

community

N o v e lt y R u n s

Cityscape Scavenger Fun Run May 14; Chicago

The Color Run May 15; Washington, D.C.

Color in Motion 5K May 21; Atlanta

This national series will tour 14 cities this year, combining a 5K to 10K run with a series of challenges that require brainpower and ingenuity.

This is a team event designed for fun competition, but with no prize money on the line.

Known as the “happiest 5K on the planet,” this national series features an explosion of colored dye throughout the race. Runners start the race in white and end up covered in a mix of colors.

The post-race party includes music, dancing and more massive color throws.

Similar to the Color Run, this national series at the Georgia International Horse Park colors runners with explosions of vibrant color. The untimed event continues the party (and color) with postrace festivities.

The Bubble Run May 14; Fort Worth, Texas

Bone Frog Challenge May 21; Charlemont, Mass.

Warrior Dash May 21; Warwick, N.Y.

The Texas Motor Speedway will get a good cleaning at this event. The 5K run features a “foam bog” at each kilometer that runners will have to navigate, covering them in colorful bubbles. The national series will visit several dozen cities this year.

The Bone Frog Challenge was created by the U.S. Navy SEALs and it is tough. The 9-mile race series held in five locations, including its New England event, has at least 36 obstacles typical of SEAL training. A shorter 5K sprint is also available, as is the option to do them both.

The popular national 5K obstacle race comes to Camp Warwick, across the New Jersey border and northwest of New York City. Take on more than a dozen obstacles including Goliath, the Warrior Dash’s largest obstacle yet, which requires rope climbing, balance beams and water slides.

Photo: Courtesy of Warrior dash

Warrior Dash

CM0416_BOB_RUNIT2.indd 62

3/14/16 12:50 PM

RUN IT community

63

N o v e lt y R u n s

Mud ’n Blood Zombie Run May 22; Sanger, Calif.

National Beer Mile June 4; Orlando, Fla.

Battlefrog June 4, Portland, Ore.

Tackle this 5K course through Zombie-infested blueberry fields, mud, water and other obstacles.

Each runner starts with three flags, which can be stolen by “attacking” zombies. The goal is to finish with at least one flag left to avoid ending up as zombie food.

This national series (with several dozen locations) invites runners to complete a mile while drinking four beers before the finish. And if that’s not enough, the post-race party will have more to quench your thirst.

This national series will hit more than 40 cities this year, with its 8K courses that feature more than 22 military-inspired obstacles like a 12-foot ladder wall and Normandy Jacks. Compete as an individual or with a team.

The Original Mud Run 10K and 5K May 28, Houston

Hard as Nails Obstacle Mud Race June 4; Westminster, Colo.

World Famous Mud Run June 4-5; Camp Pendleton, Calif.

For those who really want to attack the military-style 10K obstacle course (with 30-plus obstacles), a competition division is available for speedsters.

The rest can take their time and enjoy the 5K or 10K race—and get plenty muddy.

This Colorado event will put your fitness to the test while emphasizing camaraderie and teamwork.

The 5K course has plenty of obstacles that will get you soaked with mud, including a slip and slide.

A kids 2K course lets the whole family participate.

When the Marines organize a mud run, they do it right. Be prepared to be covered head-to-toe in mud at this 23rd annual obstacle run on Marine Corps Base Camp Pendleton. Choose from 10K, 5K or 1K distances.

Photo: Courtesy of National Beer Mile

National Beer Mile

CM0416_BOB_RUNIT1.indd 63

3/14/16 10:38 AM

Last Lap 64

Passionate Mentor

Click here to read an interview with marathon legend Steve Jones.

Lisa Rainsberger 54, Colorado Springs Inte rv i e w by All is on Pat t illo

After qualifying for the 1980 U.S. Olympic Swimming Trials only to have the United States boycott the Olympics, Lisa Rainsberger went on to become one of the most successful marathoners in U.S. history. She finished fourth in the 1984, 1988 and 1992 U.S. Olympic Trials marathons, missing the chance to run in the Olympics by one place each time. She ran a speedy 2:28:15 PR with her second consecutive Chicago Marathon win, and her 1985 victory in Boston makes her the last American woman to win the iconic race.

Rainsberger now spends her time coaching kids in her youth-focused development program. She’s a mother of three and also mentors her oldest daughter Katie, a talented high school runner bound for the University of Oregon in the fall.

Why are runners getting faster?

I think pro times are dropping not because shoes are better or they’re smarter or they’re training harder, but because they have the chemists who can help them. I can say that with confidence today.

Given the alleged proliferation of doping, how do feel about sending your daughter into the world of running?

I think right now is probably the best time because the running world is under scrutiny.

WADA and USADA are aware and addressing it. As cheaters are exposed, it’s going to open

CM0416_BOB_LAST.indd 64

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

up opportunities and a level of hope for everyone else to win something legally. If you have a good moral compass, it’s easy to stay on the right path. There will always be temptations, but you have to stay true to you and your compass. This is a great time to be emerging into the sport.

What is your “less is more, fast is better” philosophy all about?

It has to be fun. Running can be quantifiable in its data. Parents and kids start to think that is the fun part. But what’s really fun is the social aspect and running with a group.

I don’t coach by miles; I coach by minutes.

When you do that with kids, they stop running to collect data and switch to running to do the workout well. It has to be collective positive energy because running hurts. It’s organized suffering. Some people laugh at me because I’m so rah-rah, but when my kids show up for workouts they want to be there.

What do you think about the state of sponsorship for elite runners?

It’s so convoluted. I think we’ve gone back in time. When athletes could be free agents it helped the sport grow. Runners could support themselves. I ran five Olympic Trials races and no one ever told me what I could not wear. If I had to tell my sponsors I wasn’t going to be able to wear their gear at an event, I wouldn’t have been able to run. I think USA Track & Field is doing a huge injustice to our runners.

What about youth sponsorship?

It’s tragic when big shoe companies scoop up young runners and get them to go pro before going to college. They miss out on that experience of running with their friends. College is a win-win. Katie asked me if she should think about going pro instead of going to college. I said, “Over my dead body.”

Photo:Tim Bergsten/PikesPeakSports.com

Why have runners’ injury rates remained level for years despite gear, data and training innovations?

That just goes to show that all the bells and whistles don’t make the difference. It’s not the shoes that are causing injury; it’s what runners are doing in the shoes. To avoid injuries, you have to listen to your body. I chuckle when all of these new fads happen.

I think, “Good luck with that one.”

3/15/16 5:38 PM

LET’S WORK IT OUT. This isn’t a movie. Sweat doesn’t form a neat circle on your shirtfront. Nor does it bead on your brow to create perfect prisms of light to magnify your ego. Sweat is messy. It stinks up clothes left in bathroom corners. It forms tears on your chin and weeps onto me. So, let’s throw away the pretense and just be honest with each other. This isn’t a movie. This is real life, and I got your awesomely sweaty back.

specialized.com/fitness

Untitled-1 1

3/14/16 10:00 AM

Run Beyond Ordinary #RUNBEYONDORDINARY

POLAR M400 G P S S P O R T S W AT C H

P O L A R M 4 0 0 brings together style, per formance and comfor t. It’s an exceptional blend of spor ty design, integrated GPS and advanced training features, along with plenty of options to keep an eye on your activity 24/7.

I N T E G R AT E D G P S

ACTIVITY GUIDE

TRAINING LOAD

R E C O V E R Y S TAT U S

W W W. P O L A R . C O M

Untitled-1 1

3/11/16 11:25 AM