Competitor August 2016

AUGUST 2016

Get Stronger, Run Healthy

7 Amazing Running Apps

Page 56

Page 18

SPECIAL: SUMMER OLYMPICS PREVIEW GUIDE

Page 22

RUN THE BIG APPLE!

- THE BEST PLACES & RACES TO RUN - NYC'S ORIGINAL RUN CREW - THE CITY'S FITTEST FASHIONISTA

TESTED:

15 COMFY NEW ROAD SHOES FOR FALL Page 29

CLICK HERE TO READ KEY TIPS AND INSIGHTS FOR NEW AND NOVICE RUNNERS.

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CLICK HERE TO READ MORE ABOUT THE 2016 ROCK ‘N’ ROLL BROOKLYN ON OCT. 8.

CLICK HERE TO WATCH A VIDEO FROM THE 2015 ROCK ‘N’ ROLL BROOKLYN HALF MARATHON.

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MILES

MUSIC

M

READY. SET. ROCK. M A R AT H O N | 1/2 M A R AT H O N | R E L AY | 10 K | 5 K | 1 M I L E

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MEDALS

MOMENTS 2016 WORLD TOUR

DEC 3-4

SAN ANTONIO, TX

AUG 6-7

DUBLIN, IRELAND

2017

WORLD TOUR

SEP 3-4

VIRGINIA BEACH, VA

JAN 14-15

ARIZONA

SEP 17-18

PHILADELPHIA, PA

FEB 5

NEW ORLEANS, LA

SEP 25

MONTRÉAL, CANADA

MAR 11

WASHINGTON DC

OCT 1-2

SAN JOSE, CA

MAR 18-19 DALLAS, TX

OCT 2

LISBON, PORTUGAL

MAR 19

MEXICO CITY, MEXICO

OCT 2

QUERÉTARO, MEXICO

MAR 26

SAN FRANCISCO, CA

OCT 8

BROOKLYN, NY

APR 1-2

RALEIGH, NC

OCT 15-16

ST. LOUIS, MO

APR 2

CARLSBAD 5000

OCT 15-16

DENVER, CO

APR 29

NASHVILLE, TN

OCT 22-23

VANCOUVER, CANADA

APR 23

MADRID, SPAIN

OCT 30

LOS ANGELES, CA

MAY 27-28 LIVERPOOL

OCT 30

MÉRIDA, MEXICO

JUN 3-4

SAN DIEGO, CA

NOV 5-6

SAVANNAH, GA

JUN 17

SEATTLE, WA

JUL 15-16

CHICAGO, IL

NOV 10-13 LAS VEGAS, NV

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@RUNROCKNROLL /

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Captured 2

A DesperatE Dive At the U.S. Olympic Trials in Eugene, Ore., from July 1–10, America’s best track and field athletes gave it their all in more than 20 running, jumping and throwing events while trying to earn a spot on Team USA bound for Rio de Janeiro later this month.

The base criteria of success was simple— finish in the top three and earn a trip to the Rio Olympics, or take solace in a personal best effort if the harsh disappointment of finishing fourth or lower wasn’t too overwhelming. As such, the meet was full of amazing performances worth celebratory high-fives, hugs and joyful tears. But there were also heartbreaking results for many, knowing the chance to earn an Olympic berth was put on hold for four more years or perhaps permanently. No finish was more dramatic than the battle for third place in the women’s 1,500-meter run. Jenny Simpson dominated the race and won by serveral strides in 4:04.74, followed by Shannon Rowbury in second in 4:05.39. After that things seemed to go into slow motion as Brenda Martinez and Amanda Eccleston ran stride for stride toward the finish line before simultaneously diving in desperation to be the third and final finisher who would be awarded a spot on the U.S. Olympic team.

The record crowd of 22,944 seemed to collectively gasp as Martinez and Eccleston tumbled to the track in near-symmetry. For a split second, a silence hung over Hayward Field before fans erupted with applause in appreciation of what they had just witnessed. For a few moments more, Martinez and Eccleston lay motionless, as if their final push to the finish sapped every last ounce of their energy. Then the scoreboard flashed the official results from the automatic timing system, showing Martinez had finished third in 4:06.16, just three-hundredths of a second ahead of Eccleston. Martinez earned her first Olympic team berth, while Eccleston was left to contemplate the cruel reality of fourth place.

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Click here for more photos from the U.S. Olympic Trials.

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Photos: James Carney

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Captured 4

Winners and Wanderers On the morning of June 24 at the base of California’s Squaw Valley ski resort, Jim Walmsley was feeling pretty good. But as the Western States 100 was about to get underway, the 26-year-old runner from Flagstaff, Ariz., had no plan to start off at a blistering pace. Yet after the first 16 miles, he was already 30 minutes ahead of record pace.

He kept that effort up all afternoon and by the 62-mile mark, Walmsley, who was running his first 100-miler, was way out in front of the other runners (including Paul Giblin, pictured right) and running through aid stations before volunteers even had a chance to set them up. After running away from pacer James Bonnet, he was still running 7:20/mile pace at the 89-mile mark.

But then disaster struck—Walmsley (bottom right) took a wrong turn and wandered more than 2 miles off the course. After 40 minutes without contact with anyone, he finally turned around.

At that point, his legs started to seize up and all he could do was walk. However, Walmsley ‘s unfortunate turn of events allowed 20-year-old Andrew Miller (top right) of Bend, Ore., to emerge victorious in 15:39:36 and become the youngest winner in the history of the race. Perhaps no one shined from start to finish the way Kaci Lickteig (middle right) did. The 29-year-old from Omaha, Neb., stormed the field in 17:57:59, winning the women’s division by more than an hour. Although Walmsley hobbled most of the final 7 miles to the finish on the Auburn High School track, he never gave up and eventually crossed the line in 18 hours, 45 minutes, 36 seconds. Although he was about 4 hours behind the record pace he had been running, he owned up to his gaffe and placed 20th overall out of 280 finishers, crossing

Click here to read about Karl Meltzer’s Appalachian Trail record attempt.

the line proudly displaying an Arizona flag.

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Photos: Paul Nelson

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Contents Features

Departments

22 Let the Games Begin!

11 Starting Lines

A runner’s guide to the 2016 Rio de Janeiro Olympics.

By Brian Metzler, Emily Polachek and Mark Eller

Training

community

47 First Lap

59 Run It

We look at how runners can play the popular new Pokémon Go, plus rainforest-fueled nutrition and

Nail your marathon taper!

Wear-test insights from 15 of the latest and greatest cushioned training shoes.

By Adam W. Chase and Brian Metzler

on seven continents in seven days.

48 Workout of the Month

Gear

Our street-level guide to running the Big Apple like a local.

By Adam Elder, Michele Gonzalez and Allison Pattillo

Back Page 64 Last Lap Claire Wood, senior product manager

50 Elite Insights 16 Shoe Talk How to properly clean

Balance, shares the importance of

importance of teamwork

mixing up your shoes, how athletes drive design and the complexities of

52 Coach Culpepper

54 Training Plan 8 weeks to a fall marathon

20 Collective Running-inspired T-shirts for summertime.

modern shoes.

My Olympics lessons

7 amazing apps to track your running mileage.

for performance footwear at New

Shalane Flanagan on the

your running shoes.

18 Wearable Tech 36 Run NYC

Our picks for a variety of upcoming races

a guy running seven marathons

The 26K marathon simulator

29 Fall Road Running ShoeBuyer’s Guide

Click here to read how to cure runner’s knee.

Aug ust 2 0 1 6

56 Cross-Training Drills for strength and stability

ON THE COV E R : The Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon returns on Oct. 8.

Photo by Ryan Bethke.

B E LOW: Swatches of shoes from our fall shoe review on page 29. Photos by Oliver Baker.

Click here for tips on buying your next pair of shoes.

CM0816_F_TOC.indd 6

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Westin offers New Balance ® shoes, shirts and shorts to borrow as well as a complimentary bottle of water, so you can fit in your workout even if you can’t fit your gear in your suitcase. It’s just another way we help you stay fit when you are on the road.

Learn more at westin.com/movewell

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© 2016 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.

New Balance Gear Lending is available at all Westin Hotels and Resorts on a limited basis and is subject to availability.

ROOM SERVICE T H AT G E T S Y O U O U T O F YO U R R O O M

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COMPETITOR.COM EDITORIAL + DESIGN

Brian Metzler Adam Elder digital editor Ryan Wood associate editor Emily Polachek senior graphic designer Valerie Brugos staff photographer Oliver Baker editor-in-chief

managing editor

senior contributing editors

Adam W. Chase, Alan Culpepper, Jason Devaney, Mark Eller, Mario Fraioli, Meb Keflezighi, Allison Pattillo contributing writers

MARATHON TRAINING

Jeff Banowetz, Jonathan Beverly, Jason Fitzgerald, Matt Hart, Lisa Jhung, Duncan Larkin, Kelly O’Mara, Michael Sandrock, Sam Winebaum contributing photographers

David Albo, Bob Betancourt, Ryan Bethke, Yoon S. Byun, Jeff Cohen, Paul Nelson, Akira Ruiz, Victor Sailer, Matt Trappe, Paulsta Wong

We’ve got you covered as you take on 26.2 miles this fall.

Competitor.com/marathon

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 Meghan McElravy

CONNECT WITH US

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advertising production manager

Gia Hawkins director, pr Dan Cruz

manager, media marketing

Nicole Christenson

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 associate creative director Thomas Phan junior web designers Sean Marshall, Eddie Villanueva director, multimedia Steve Godwin

director, digital media & strategy

Aaron Hersh

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GEAR WE LOVE

director, web development

Scott Kirkowski Johnny Yeip

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director, creative services

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Each month, our editors give their running gear

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recommendations at Competitor.com/gearwelove

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INJURY PREVENTION 101

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AC C O U N T S E R V I C E S director Erin Ream

This series of videos gets to the root of common

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running injuries. Check them out at Competitor.com/injuryprevention101

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Josh Furlow Keith S. Kendrick senior vice president, global events Patrick Byerly senior vice president, events Tracy Sundlun senior vice president John Smith senior vice president Molly Quinn senior vice president, media John Bradley president

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official magazine

7/14/16 8:14 PM

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DON’T HATE THE PLAYER. HATE THE GAME.

Drugs in sports are bad.

Hiding the problem is worse.

For every athlete who dopes, there’s a horde of coaches, scientists, sponsors, journalists, lawmakers, and sports federations working to cover it up.

Spitting in the Soup is a clear-eyed look at how deals made behind closed doors keep drugs in sports. Think you’re seeing the whole story? Read Spitting in the Soup to learn the truth about doping’s dirty game and what it will take to kick drugs out of sports once and for all.

READ A CHAPTER AT velopress.com/soup

Available in bookstores, bike shops, and online.

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

11

Click here to read about Celebrities who Run.

Is Pokémon Go the future of runn in g?

In mid-July, a new craze hit the running world and, believe it or not, it didn’t involve getting a race T-shirt, a finisher’s medal or even paying an entry fee.

By C.J. Welt er

Yes, Pokémon Go might seem like the latest smartphone app game craze due to its ’90s kid nostalgia of the original collectible trading cards and TV series—and it definitely is—but it’s also much more than that. It’s arguably the first virtual creation that transcends the digital domain and brings a next-level, fitness-enhanced gamification to the great outdoors—namely roads, bike paths, trails and parks—especially if you’re a runner.

photo: Brian metzler

If you haven’t played it yet, Pokémon Go is a free app-based augmented reality game from Niantic (available on Android and iOS devices) that entails finding, capturing, training and battling a variety of virtual geo-targeted Pokémon critters to rack up points. (In other words, you can only see the cartoonish creatures through the app on your smartphone or tablet screen, but with use of your device’s camera lens and GPS coordinates, the app makes Pokémon seemingly come to life wherever you go.)

Here’s the thing, though: If you’re a runner, you can advance through the levels of the game faster—basically you can cover more ground with your Pokémon avatar and get to PokéStops (notable real-world features like a statue, park bench or a waterfall) and collect Pokémon more quickly by running instead of walking—although there is a distinct danger when running while mostly looking down at your phone. (There are numerous crowdsourced web-based maps that point out where the rare Pokémon are located, and those can be a helpful resource when planning a Pokémon-infused long training run.)

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For better or for worse, think of the What could emerge by integrating Pokémon Go into running: Races that not only encourage runners to play the game during a run, but actually design courses based on where eggs, balls and monsters are located.

KOMs on Strava leaderboards based on Poké points.

Virtual trail running adventures that create newfangled FKTs (Fastest Known Times) on some of the world’s iconic mountains and trails.

A Pokémon-enhanced rim-to-rim-to-rim run of the Grand Canyon.

New track & field events that require running, jumping, hurdling and throwing while also capturing virtual critters.

The opportunity to get young kids involved in running with fun, game-oriented fitness intervals.

Whether or not it’s the future of running, it certainly seems to be at the tipping point of what’s next in the ever-blending realms of wearable technology, GPS data, augmented reality gaming and fitness, recreation and adventure.

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e v e r y day r u n n e r 12

Click here to read about the habits of everyday runners.

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

Around the World in 7 Days Glen Avery has run a marathon on each of the seven continents twice, and has yet to run his greatest challenge.

B y Em i ly Pol ac h e k

Click here to read about how often you should run.

In 2015 Glen Avery ran the Wellington Marathon in New Zealand.

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At 66 years old, Glen Avery plans on completing seven marathons on seven continents in seven days as a participant in the World Marathon Challenge in January.

“It’s 184 miles of running, and almost 24,000 miles in the air,” Avery says. “Conditions start at 5 below zero degrees in Antarctica to the high 80s in Dubai and Australia. You can’t train for that completely. But because I’ve done ultramarathons, I’m using that kind of training as a means of training my mind. My body I’ve trained all year and have been training for years, so I think I’m pretty good in terms of that.”

For being the oldest future participant by about two decades in this absurd challenge, the recently retired Houghton College technology librarian living in the New York area sounds confident. It’s because he’s already run a marathon on each of the seven continents, twice!

The first cycle took him nine years to complete. He started with the 2002 Athens Marathon in Greece—his first marathon and first international travel with his wife, Marge. A month later they flew to Hawaii, where Avery ran the Honolulu Marathon. He finished the cycle on Christmas Day in 2011 at 4 a.m. in Thailand.

Avery finished the second round about five months ago in the Falkland Islands, off the coast of Argentina, where he befriended a group of 20 Argentinians after being stranded on the islands for an

extra week due to weather. This time it only took four years.

“The first time around, I started getting into traveling and could use running a marathon or ultra as an excuse to travel somewhere,” Avery says. “Then my wife and I started thinking about where would we like to go that we have never been to before.

And the first thought that goes through my mind is, ‘I wonder if they have a marathon there.’”

Avery has run races in 17 countries. Out of all of them—Ireland, Canada, England, Brazil, Spain, Peru, Philippines and Cuba to name a few—he says the 12-hour, 56-mile Comrades Marathon in South Africa was his most memorable. The most difficult was a 39-miler in Switzerland with 9,000 feet of elevation gain, ranging from freezing cold to warm temperatures.

Now Avery will be attempting his third global marathon trek, but within a much shorter timespan. However, unlike the other roughly 15 participants (based on 2015 and 2016 entries) including retired American pro marathoner Ryan Hall, he won’t be doing it in order to be the fastest or to win it. It’s just what he loves to do: travel, meet new people, and run really long distances. “I decided to challenge all the skills I know I have and all the skills I don’t know I have, put them together and do the ultimate marathon, which is seven marathons in seven days on seven continents.”

7/19/16 11:32 AM

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14

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

AMAZONIAN SUPERFOODS B Y EM I LY POL AC H EK

People in the Amazon have relied on these tropical ingredients for centuries, each of which are now becoming popular health supplements within the U.S. From energizing fats, proteins and carbohydrates to recovery-aiding nutrients and vitamins, here’s how these four superfoods from the jungle can fuel your running.

AÇAI

GUAYUSA

WHAT IS IT: A purplish black berry similar in appearance to a grape, but with much less pulp, that grows on açai palms.

WHAT IS IT: A leaf grown on holly trees native to Ecuador and brewed in teas.

SUPERFOOD POWERS: The açai berry has been touted for its restorative antioxidant properties that improve blood circulation and protect healthy cells from free radicals. Runners tend to overproduce these free radicals, and that oxidative stress can lead to accelerated aging, damaged immune cells, chronic fatigue, inflammation, and muscle soreness and damage.

SUPERFOOD POWERS: More of a “super-leaf,” guayusa is neither green nor black tea. In fact its effects are more closely related to coffee in that it contains just as much caffeine. It’s also packed with polyphenols, the antioxidants found in wine and cacao known to prevent cancer, and chlorogenic acids known to improve cardiovascular health. Unlike green and black teas, there are no astringent-tasting tannins in guayusa; it has more of a sweet taste.

HOW TO USE IT: Its most popular form comes in açai bowls or smoothies. Sambazon Acai Superfruit Performance Protein Packs ($8 for a 4-pack) contain frozen açai pulp and 12 grams of vegan protein perfect for blending into bowls topped with fruit, coconut flakes and granola or on-the-go smoothies.

HOW TO USE IT: Guayusa loose leaf and cold-brewed teas and energy drinks are sold by RUNA. RUNA, which means “fully alive” in the language of the native Kichwa people in Ecuador, guayusa teas provide clean, natural-tasting energy with up to 120mg of caffeine in its energy drink ($45.45 for a 12-pack).

That’s more than an average cup of coffee of 95mg. Replace it with your pre-run coffee for a more sustaining source of energy.

BRAZIL NUT

CASSAVA

WHAT IS IT: The seeds of the large and heavy fruit of the Brazil nut tree.

WHAT IS IT: A starch-rich tuberous root vegetable, similar to yams or potatoes, also known as tapioca when dried to a pearly extract.

SUPERFOOD POWERS: Native communities within the Amazon basin rely on the Brazil nut as a source of energy due to its high protein and fat content. The monounsaturated fatty acids help to lower LDL (“bad cholesterol”) and increase HDL (“good cholesterol”) levels in the blood— meaning they’ll reduce your risk of heart disease and other illnesses associated with high cholesterol.

HOW TO USE IT: Like any other nut, the Brazil nut can be eaten roasted, salted or plain raw. Throw some into trail mix or use it in nut butter such as Nuttzo’s Power Fuel nut butter ($19 for a 16-ounce jar). This nut butter contains seven nut and seed ingredients including organic Brazil nuts.

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SUPERFOOD POWERS: Cassava has nearly double the calories and carbohydrates than most potatoes. It’s ideal fuel for distance runners putting in 100-plus mileage weeks, but should be taken in moderation otherwise.

They’re also a decent source of vitamin B-complexes, potassium and dietary proteins. Like most starches, its most hailed quality is being gluten-free; when converted into flour it makes a good baking alternative.

HOW TO USE IT: Since cassava flour is a 1:1 substitute to wheat flours, it’s most commonly used in baking and making tapioca dishes. Otto’s Cassava Flour ($18 for a 2-pound bag) uses 100 percent peeled, sun-dried and then grounded cassava that avoids the acidic fermentation process most other products on the market undergo.

7/19/16 11:34 AM

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S H O E TA L K 16

GEAR

HOW TO CLEAN YOUR RUNNING SHOES If you must clean your shoes, treat them with care.

B Y L I SA J H U N G

Running shoes get dirty. But don’t let it bother you too much—look at the grime as a sign that you’re putting in good miles. But if your shoes get so dirty or smelly that you’re just dying to wash them, there are ways to clean them safely.

“Skip the washer and dryer,” says David Bond, who’s designed running shoes for adidas and K-Swiss, and is a co-founder of Ampla footwear. Bond explains that running shoes use a water-based cement

to hold them together. “If you submerge them in water, like in a washing machine, or put them in the dryer, the shoe will start to disassemble.”

For similar reasons, Bond also says to steer clear of spraying your shoes with a hose, or letting them dry in the sun. “It’s just not good for the shape of the shoe,” he says. Instead, take a wet washcloth and wipe down the outside of your shoe, treating your kicks like you would your car.

Click here to read about the importance of having a “quiver” of shoes.

For one, he suggests wading in shallow water toward the end of your run to loosen and remove the mud. If there are patches of snow around, dragging your feet through the snow works, too. “Finding a sharp stick and digging dirt off the outsole like a horse and horseshoe works,” he says, “and so does letting your shoes dry out completely, then banging them together or on the ground to get the dirt off.”

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GET THE STINK OUT “The majority of shoes these days have Ortholite sockliners made with antimicrobial properties, which helps fight odor,” says Bond. But if your shoes start stinking for whatever reason—maybe you’ve worn them without socks, or maybe they’ve been wet too long and start smelling like mildew, or maybe they just stink—replacing the insole can help.

Otherwise, using a mild soap and a toothbrush can fight the stink (and get your shoes cleaner). “A baby wipe or some Oxyclean also works,” says Claire Wood, senior product manager of performance running footwear for New Balance. “Take the sockliners out to spray them down, and let them dry thoroughly,” she adds.

DRY YOUR SHOES If you’ve cleaned your shoes by using a damp washcloth or toothbrush, or they got wet on a rainy run or in the shallow puddle you used to get off some mud, it’s important to dry them completely. Again, skip the dryer and the heat of direct sunlight.

“Take out the insoles, if you haven’t already, and stuff the shoes with newspapers,” Wood says. The newspaper helps absorb moisture.

Moisture can contribute to a stink build-up, which you’re trying to prevent in the first place. Plus, the quicker your shoes dry, the quicker you can get back out running.

PHOTO: ISTOCKPHOTO.COM

REMOVING MUD Ultrarunner Mike Wolfe has run some of the muddiest, muckiest terrain around. He lives and trains in Montana, where mud season, plus summer thunderstorms and long winters, mean his shoes get pretty darn dirty. And while he says “you can usually just run the dirt off” by doing more miles on a dry day, he has some tried-and-true tricks.

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WEARABLE TECH 18

GEAR

7 GREAT APPS TO TRACK YOUR RUNNING DATA

Click here to read about running with power meter.

BY SAM WINEBAUM

Developers have been hard at work trying to create the killer app for running. Most of the apps in this article give you the basics of pace, time, distance, music and audio cues. All allow linking to external heart rate sensors. With the increasing ability to share data across fitness platforms, the app that works best for you comes down to features and preferences.

Various Strava app views

STRAVA

UNDER ARMOUR MAPMYRUN

Free ($6 per month for Premium) iPhone and Android

Strava’s platform has become a de facto gathering place for running and cycling data and social interaction. Most other run apps and GPS watches can export to Strava. Its unique post-run focus is on sharing, comparing and rating performances along routes and segments. Strava’s premium service adds a highly visible, on-screen view with live performance stats from connected sensors, training programs, additional analysis of your workouts, and races along with age-based segment and route leaderboards.

Free ($5.99 per month for MVP version) iPhone and Android

As the name implies, MapMyRun has long focused on routes: yours and others. Map a route upfront or import someone else’s—the app will tell you the distance. Then follow the route on the app. Travel a lot?

The Route Genius will suggest routes near your location. The cleanly executed free version also gives you the ability to pair sensors including the Under Armour Speedform Gemini 2 Record Equipped shoe and UA scale. The MVP version adds audio coaching, interval training, live tracking and basic training plans.

RUNKEEPER

ISMOOTHRUN PRO

Free ($9.99 per month for Go version) iPhone and Android

$5.99 iPhone only

ASICS recently acquired this elegantly designed, goal-oriented app, which offers all the basics free, plus the ability to build interval workouts and illustrate your runs with photos. Given its ease of use, it’s an ideal choice for beginners. The premium Runkeeper Go version includes training plans that adjust based on your training results, track your performance versus your goals and provide deeper data insights and comparisons.

TIPS & TRICKS:

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HOW CAN I SEE OR HEAR MY WORKOUT STATS?

POLAR BEAT

iSmoothRun is the only app here with no free version. The entry fee gets you essentially all the features of a higher-end GPS run watch on your phone: broad sensor pairing, heart rate and pace zone alerts, a deep audio cued intervals module, cadence and metronome, along with the ability to see on-the-go stats on watch-based displays from Apple and others. Although there is no website for data, just a wellexecuted log in the app, you can export your data to 16 of the most popular apps and platforms.

1. Use an armband or carry your phone in your hand if you only want visual indications.

Free (paid upgrades available) iPhone and Android

The free version covers the basics of pace, distance, time and mapping with a clean interface, clear audio cues and dozens of sports profiles.

It shines when you add Polar’s HL7 BT heart rate strap or Stride Sensor ($79.99), the only sensors compatible with the app. We particularly liked the Benefit Target add-on ($2.99): Based on your heart rate zone ranges, it uses audio cues to direct you through six different workouts. Review and then relive your run, ride, or even ski session on an animated map with data, music and a few street views.

SUUNTO MOVESCOUNT Free iPhone and Android

A free, basic app, Movescount has the unusual feature of allowing you to tap on the screen to change displayed metrics on the fly. There are no audio cues or auto pause but heart rate monitors can be paired to the app. Use it as your GPS run app (the back end platform is excellent) or run it simultaneously with your GPS watch. Movescount can create a 3D Suunto Movie of your run, with pictures taken along the way and key metrics presented in context as they occur in a beautiful shareable video.

2. Stash your phone away if you want audio feedback or already listen to music. All the apps can tell you pace, time and other stats every mile or more frequently.

NIKE+ RUNNING Free iPhone and Android

Entirely free, the Nike app covers all the basics and includes race based training plans along with a display on Apple Watch. The app and website will track total runs, average pace over time, and encourages you to compare and compete with yourself and others. Strongly focused on music, select free Spotify Nike+Run Club playlists by linking your Spotify Premium account to the app, even set “power songs.” It’s a great app choice for those with competitive instincts; it’s designed to motivate runners as they progress.

3. Many shorts now accommodate up to iPhone 6S size phones or use a fabric stretch belt with pockets. If your phone does not have a waterresistant case, always protect it from excessive sweat with a plastic bag.

4. Pair your app to a wrist display, verifying that your app supports the display.

7/19/16 11:36 AM

© 2016 Flex Innovation Group LLC

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7/14/16 10:23 AM 5/20/16 1:36 PM

Collective 20

Click here to see 18 fun trucker hats for running.

Gear

Fit to a T ee B y A l l i son Patti l lo

As often as we all love to run, there are times when sweaty running clothes don’t count as proper attire. These running-inspired T-shirts pick up the wardrobe slack while giving a nod to your passion for the sport.

Boom Running BOOM in the USA $29

Suffer Better Semi-Tech $25

Gone for a Run

May the Course Be With You $20

Maggie Tides Design Mt. Tam $30

Reckless Running Winged Foot $29

Brooks

Run Happy Smile $22

Territory Run Co Runners of the Wild $29

Endurance Conspiracy Jogger $35

Headline Shirts 1K Fun Run Ringer $28

NIke

Oregon Track Club Retro $24

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7/19/16 11:38 AM

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LET THE GAMES BEGIN!

A runner’s guide to the 2016 Rio de Janeiro Olympics The Summer Olympics are back, and the stoke is high! Time to light the torch and prepare for fast and furious track and field action — and the slightly slower grind of the time-honored marathons, of course — between Aug. 12–21.

Although the Rio Olympics have been facing dozens of problems recently — Zika virus, crime, contagious waterborne bacteria, body parts on the beach, pollution, political unrest, corruption, shoddy unfinished facilities and sports rampant with performance-enhancing drug scandals, among others — there are bound to be record-setting victories and heartbreaking upsets.

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We’re not too concerned with what happens in water polo, fencing or synchronized swimming — down-tothe-wire track and field sprint races and battles of attrition in distances from 800 meters to the marathon are where it’s at in the Olympics, as far as we’re concerned!

We’ve created a running-focused guide for you to whet your appetite with some buzz about the top athletes, insights about the best events to watch and plenty of fun facts. Cue the Olympic theme and let the competition begin!

— The Editors

7/15/16 4:29 PM

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Click here to read about American runners competing in Rio for other countries.

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7/19/16 11:39 AM

Click here to see Nike’s innovative Team USA gear.

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A rundown of some of the top American medal contenders on the track

1. ASHTON EATON, DECATHLON What can we say about the world’s greatest athlete that hasn’t already been said? This dude is absolutely amazing—like a cartoon superhero! He heads to Rio as the reigning Olympic champion, current world-record holder and multiple world champion.

The more compelling story around Eaton will be whether he and his wife—Canadian heptathlete Brianne Theisen-Eaton—will both bring home gold medals in the multi-discipline events.

2. JENNY SIMPSON, 1,500M No American runner in this era has been more clutch in big races than Simpson. She’s a three-time Olympian and owns two world championship medals. She placed ninth in the 3,000m steeplechase in the 2008 Olympics, but one of her few hiccups was in 2012, when she didn’t make the finals in the 1,500m. If she continues the form she had at the U.S. Olympic Trials in July, she could challenge for gold.

3 . G A L E N R U P P, 1 0 , 0 0 0 M & MARATHON Will he stick with his plan of tackling the grueling 10,000m/marathon double? Rupp has looked both crazy fit this year and sometimes vulnerable too. Most think the grind of marathon training and his age (30) have resulted in him losing a step or two on the track, but we have no idea how good he can be in the marathon. If he’s within reach in the final mile of either race, you can’t count him out.

4. ALLYSON FELIX, 400M She hoped to go for an unprecedented 200m/400m double, except she placed fourth in the 200 at the U.S. Olympic Trials (by a mere .01 second!) and didn’t make the team in that event.

Not that she needed extra motivation, but it will make her tough to beat in the 400 and she should help the U.S. contend for gold in the 4 x 400m relay too.

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Click here to read about U.S. runner Emma Coburn’s nude appearance in ESPN The Magazine.

5. EVAN JAGER, 3,000M STEEPLECHASE He’s proven he can run with the best in the world in one of the hardest events on the track. (He runs 4:18 mile pace for 1.86 miles over barriers and water jumps!) He also knows how to rock a solid man-bun too! He set a new U.S. record in 2015 and could be the first American to medal in this event since 1984.

6. SYDNEY MCLAUGHLIN, 400M HURDLES Yes, she just finished her junior year in high school, but this 17-year-old from New Jersey is world class. She’s the youngest American track athlete in the Olympics since Cindy Gilbert competed in 1972. In all fairness, American Dalilah Muhammad has a better shot at the gold, but it’s reasonable to think that McLaughlin could come home with hardware too.

7. MATTHEW CENTROWITZ, 1,500M By winning the U.S. Olympic Trials in record-setting fashion he reached his goal of making his second Olympic team to match his dad’s legacy. But what he really wants is to erase the haunting memory of his fourth-place finish in the London Olympics (by just .04 seconds!) four years ago. He seems to be peaking at the right time, so we have to believe he’ll finish in the top three.

8. JENN SUHR, POLE VAULT She might not be faster than a speeding bullet or be able to leap tall buildings in a single bound, but she could have fooled us!

The best American pole vaulter in history (with an Olympic gold in 2012 and numerous records and other international medals), she’s still on top of her game at age 34, having won the indoor world championships in March and the U.S. Olympic Trials in July. Her career-best vault is 16-feet, 6 inches—a height that could easily put her through a second-floor window.

9. BORIS BERIAN/CLAYTON MURPHY, 800 It’s hard not to like Berian, the guy who was working at McDonald’s two years ago and then this year won a world indoor title and successfully fought off Nike for the right to sign a contract with New Balance. We think he’s a medal contender for sure, but what does that say about Murphy, who could be the best middle-distance runner in America this summer? As crazy as it seems, it’s possible they could both wind up on the podium.

10. EMMA COBURN, 3,000M STEEPLECHASE Coburn has continued to up her game in recent years—fifth at the world championships last year, a new American record (9:10.76) this year—and should certainly be in the mix for medals in Rio. She made waves with her appearance in ESPN The Magazine’s Body Issue in July, but she’s bound to become a breakout star if she comes home with something shiny.

11. BRITTNEY REESE, LONG JUMP The best long jumper in the world since 2009, you’d think this woman must have invisible wings! The 2012 Olympic gold medalist and three-time world champion is still in top form heading to Rio after uncorking the world’s longest jump since 2004 (23 feet, 11 3/4 inches) to win the U.S. Olympic Trials in July.

12. MEB KEFLEZIGHI, MARATHON & BERNARD LAGAT, 5,000M They’re both 41 (with nine Olympics between them), so there’s no way either can compete with the best in the world in Rio, right? Wrong!

Based on their U.S. Olympic Trials performances (Meb was second in the marathon, Lagat won the 5,000m) and their long-burning tenacity, don’t be surprised if each finishes at least among the top five in their respective events.

PHOTOS: DAVID ALBO, VICTOR SAILER/PHOTORUN.NET, MATT TRAPPE, BOB BETANCOURT

CHASING MEDALS

7/19/16 11:45 AM

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International Stars to Watch Men

Click here to see images from Usain Bolt’s sports bar in Jamaica.

Women

Usain Bolt, Jamaica Is this guy still the fastest man on the planet? Bolt, who turns 30 the day the Olympics conclude, tweaked a hamstring in July and missed the Jamaican track and field trials, but he was put on the team anyway. In Rio, the Jamaican sprinter could win an unprecedented third straight 100m/200m Olympic sprint double. And if he also wins the 4x100m relay, as he did in Beijing and London, Bolt’s Olympic gold medal tally would stand at nine. Finnish distance runner Paavo Nurmi (9 gold, 3 silver) and American sprinter/jumper Carl Lewis (9 gold, 1 silver) are the only track and field athletes with more medals.

David Rudisha, Kenya This Maasai Warrior turned in the single most astonishing performance of the 2012 Olympics with an 1:40.91 world record in the 800m. He hasn’t been at the same level since, but the 27-year-old is still one of the best in the world (1:44.23 so far this year) and won the 2015 world championships.

Mo Farah, great britain Does mighty Mo still have the stuff that made him a double gold medalist in the 5,000m and 10,000m at the 2012 Olympics and the last two world championships? The 33-year-old Somali-born Brit ran 26:53.71 in the 10,000m to win the Prefontaine Classic in May, so it’s not like he’s washed up.

Asbel Kiprop, Kenya The world’s best miler and 1,500-meter runner since 2008, Kiprop, 27, rarely loses. Aside from his disappointing 12th-place finish in the London Olympics (due to a torn hamstring), he’s won three straight world titles and owns a world-leading 3:29.33 this year (through July 15).

Must-See Events Here are seven great Olympic track events you definitely don’t want to miss!

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Shelly-Ann Fraser Pryce, Jamaica Nicknamed the “Pocket Rocket” (she stands just 5 feet tall), this 29-year-old two-time Olympic gold medalist and four-time world champion in the 100-meter dash will try to retain her dominance despite a host of U.S. challengers.

Almaz ayana, Kenya—This 24-year-old burst on the scene last year with a world championships win in the 5,000m. So far this year, she’s atop the leaderboard in both the 5,000m (14:12:59 or 4:34 per mile) and the 10,000m (30:07:00 or 4:50 pace).

Genzebe Dibaba, Ethiopia Although her coach, Jama Aden, was infamously busted in a doping raid in June, the 25-year-old Dibaba has maintained her innocence. She’s dominated the middle-distance events the past few years, including an eye-popping 3:50.07 world record in the 1,500m last year—roughly a 4:07 mile!

Jo Pavey, great britain At 42 years, 326 days old, she’ll be one of the oldest runners ever to compete in the modern Olympics. Sure, the five-time Olympian and mother of two has lost a step, but she can still run 5-minute mile pace for 6.2 miles and could contend for a top-10 finish in the 10,000m.

100-meter dash final

Heptathlon/Decathlon

1,500-meter run final

4x400m relay final

• This is the most thrilling 10 seconds in sports—an all-out sprint for gold and the title of the world’s fastest man and woman! In case you’re wondering, two-time defending gold medalist Usain Bolt (Jamaica) has been clocked at running nearly 28 miles per hour.

• These two-day, multi-discipline events are the ultimate test of speed, strength, agility and endurance wrapped into one. The gold medalists are truly worthy of being called the world’s greatest athletes.

• Often called the “metric mile,” this 3¾-lap race (which is actually 109 meters short of a mile) is the ultimate mix of speed, endurance and strategy, and arguably the most compelling race on the track.

• The ultimate test of sprinting power and endurance, these races are held on the secondto-last day of competition and are a huge matter of country pride. The U.S. women are the defending champions, having won the 2012 gold in 3:16.87 (or about 49 seconds per runner) and every Olympics dating back to 1996.

The U.S. men’s team, which has won this event 11 times since 1956, holds the world record (2:54.29, 1993) and the Olympic record (2:55.74, 1992) but was upset by a team from the Bahamas in 2012.

(women and men Aug. 14)

10,000-meter run

(women Aug. 12; men Aug. 13)

• This is a grueling 25-lap, 6.2-mile race that will include numerous surges and other strategic tactics as runners try to weaken each other before the speedy final laps. The race might start out more methodically, but expect crazy second-half 5K splits (sub-13:15 for men, sub-15:00 for women).

(women Aug 12-13; men Aug. 17-18)

Pole vault final

(men Aug. 15; women Aug 19)

• This event requires athletes to run at top speeds carrying a 15- to 18-foot fiberglass or carbon fiber pole weighing 6 to 10 pounds and bending it to convert potential energy into kinetic energy and launch themselves over a bar that’s 15–16 feet (for women) or 19–20 feet (for men) off the ground.

(women Aug. 16; men Aug. 20)

3,000-meter steeplechase final (women Aug. 15; men Aug. 17)

• Modeled after 19 th -century village-to-village horse races, this quirky 1.86-mile race event runners over 28 wooden barriers and seven water jumps. Unlike hurdles, though, the barriers don’t tip over if struck, which is why there are always devastating tumbles and falls in the water pit in steeplechase races.

(women and men Aug. 20)

7/19/16 11:46 AM

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THE MARATHON If you’ve ever run a marathon (or even a half marathon), then you will appreciate how grueling this 26.2-mile event will be in the heat and humidity of Rio. The route is the same for both men and women, starting and finishing in the long, narrow Sambódromo open-air stadium (where Carnival celebrations are held every winter) and sending runners on multiple criterium-style loops along Guanabara Bay. The U.S. will be represented by one of its strongest Olympic marathon teams ever, and that could mean competing for medals or at least respectable top-10 finishes.

The women’s marathon will be held on Sunday, Aug. 14, beginning at 9:30 a.m. local time (8:30 a.m. ET). Although it only debuted in 1984, the women’s marathon has a strong Olympic legacy. It has typically taken somewhere in the 2:26-range to land on the podium and earn a medal, however, the bronze medalist in 2012 finished in 2:23:29 after Tiki Gelana (Ethiopia) pushed the race and won in an Olympic record of 2:23:07.

MEN’S RACE

Sticking with Olympic tradition, the men’s marathon is the very last event in this year’s Olympics, starting at 9:30 a.m. local time (8:30 a.m. ET) on Sunday, Aug. 21. The men’s race at the Olympics has been pretty fast over the past two Olympics, with the late Sammy Wanjiru (Kenya) setting the Olympic record of 2:06:32 in 2008 and Stephen Kiprotich (Uganda) winning in 2:08:01 in London four years ago.

AMY CRAGG

MEB KEFLEZIGHI

COACHED BY JERRY SCHUMACHER

COACHED BY BOB LARSEN

32, Portland, Ore., 2:27:03 PR Nike Bowerman Track Club

Although her marathon PR doesn’t reflect it, Cragg has revitalized her marathon running since moving to Portland to train with Shalane Flanagan last year.

She says she’s more confident than ever in her abilities over the long haul, incorporating high-altitude training with high-mileage weeks of 120 miles or more. Until race day she plans on keeping a low profile by opting out of the Olympic opening ceremony and staying outside of the Olympic village. In her first Olympics in 2012, she finished 11th in the 10,000m.

41, San Diego, 2:08:37 PR Skechers Performance/New York Athletic Club Already one of the most decorated runners in U.S. history, Keflezighi is also one of the world’s top marathoners. He’s the only runner ever to win the Boston Marathon (2014), New York City Marathon (2009) and an Olympic marathon medal (silver, 2004). But one of his best performances came in the 2012 Olympics in London, when he charged from deep in the pack midway through the race to finish fourth in 2:11:06 (the second-fastest time ever for an American in the Olympics).

SHALANE FLANAGAN

GALEN RUPP

COACHED BY JERRY SCHUMACHER

COACHED BY ALBERTO SALAZAR

35, Portland, Ore., 2:21:14 PR Nike Bowerman Track Club

This is Flanagan’s fourth Olympic appearance, having qualified in at least one event since 2004 and owning the bronze medal from the 10,000m run in 2008. The daughter of two elite marathoners (her mom, Cheryl Treworgy, is a former world-record holder), Flanagan ran an American record of 30:22 for the 10K on the roads in Boston in June. She’s also been experimenting in the kitchen, and will be releasing a cookbook, Run Fast Eat Slow: Nourishing Recipes for Athletes in September.

30, Portland, Ore., 2:11:13 PR Nike Oregon Project Rupp is attempting to run the rare 10,000m/ marathon double in Rio. He’s an eight-time U.S. champion and 2012 Olympic silver medalist in the 10,000, but he only has one marathon under his belt—his U.S. Olympic Trials victory in Los Angeles back in February. His lack of experience could be his biggest weakness, but then again, given his considerable skills and racing résumé, he could just be coming into his own in the marathon and might have a better chance of medaling in the longer event.

DESIREE LINDEN

JARED WARD

COACHED BY KEVIN HANSON

COACHED BY ED EYESTONE

33, Rochester Hills, Mich., 2:22:38 PR Hansons-Brooks Distance Project Linden secured her second U.S. Olympic marathon berth with a gutsy second-place effort at the U.S. Olympic Trials in Los Angeles in February. She’s out to make up for her disappointing experience in the 2012 Olympic Marathon in London, where she pulled out early in the race due to a stress fracture in her femur. Known as one of the world’s fiercest competitors in the marathon, she’s been back at the top of her game since 2014.

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27, Layton, Utah, 2:12:56 PR Saucony

Click here to read more about Olympian Jared Ward.

Although he carries a much lower profile than his Olympic teammates, Ward has established himself as a hard-working bulldog of a competitor. He burst on the scene in 2014–2015, when he racked up three wins and two runner-up showings at U.S. championship races at distances from 20K to the marathon. He earned his Olympic spot with a third-place finish at the U.S. Olympic Trials on Feb. 13, running a few seconds off his PR on a very hot day.

PHOTOS: VICTOR SAILER/PHOTORUN.NET (6); DAVID ALBO

WOMEN’S RACE

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Mascots have been part of the Olympics since the 1968 Winter Olympics in Grenoble, France. The mascot for the Rio Olympics is a cartoonish, vaguely feline character called “Vinicius,” named after Brazilian poet and bossa nova composer Vinicius de Moraes.

DID YOU KNOW?

High jumper Vashti Cunningham, is the daughter of former NFL quarterback Randall Cunningham. The 18-year-old from Las Vegas won the 2016 indoor world championships in March and turned pro and signed with Nike before she graduated from high school. She was second (6-5½) in the U.S. Olympic Trials behind Chaunte Lowe (6-7).

PHOTOS: VICTOR SAILER/PHOTORUN.NET (6); DAVID ALBO

WATCH THE ACTION LIVE!

— OF THE 127 MEN AND WOMEN WHO EARNED SPOTS ON TEAM USA Click here to see AT THE U.S. OLYMPIC some cool red, white and blueTRIALS TRACK themed running gear.

CHAMPIONSHIPS LAST MONTH IN EUGENE, ORE., 84 OF THEM ARE FIRST-TIMERS.

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The 2016 Summer Olympics will feature more live broadcasting of events than ever before. The networks and digital platforms of NBC Universal will present an unprecedented 6,755 hours of programming from Aug. 5–21, and hopefully that means fewer cutaways from key track races longer than the 1,500m. Although initial competition begins on Aug. 3, the opening ceremony of the Rio Olympics will air on Friday, Aug. 5, on NBC. Almost all of NBC’s track and field coverage will be broadcast on NBC and NBC Sports Network, although plenty of action can also be found at NBCOlympics.com and the NBC Sports app on a smartphone or tablet. The Games conclude on Aug. 21, with the closing ceremony being shown live on NBC.

7/19/16 12:22 PM

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Free Race Entry for the Rock ‘n’ Roll Los Angeles Halloween Half Marathon including the Rock ‘n’ Roll race medal, charity medal and participant t-shirt.

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Team Member Benefits:

Official Team ASPCA® Gear including a Team ASPCA race day shirt!

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Team Members will also receive a Limited edition ASPCA 150 race medal in honor of the ASPCA’s 150th Anniversary

JoinTeamASPCA.org Untitled-1 1

7/14/16 10:24 AM

Click here to read summer trail running shoe reviews.

2016 Fall Road Running Shoe Buyer’s Guide T ex t by A da m W. Ch as e a n d B r ia n M etzl er

Cushioned

Cruisers We offer wear-test insights from 15 of the latest and greatest cushioned training shoes.

Shoe weights listed in this review are based on men’s size 9.0 and women’s size 7.0

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Ph otog r ap h y b y O l i v er Ba k er

If there’s one thing we’ve learned in recent years, it’s that cushioning matters. While the minimalist shoe revolution served us well — with cues to better shoe design and lighter shoes and by reinstating the importance of good running form — it’s ample cushioning that matters most for the vast majority of runners. This fall’s crop of shoes takes cushioning to a new level, with new types of foam, new shoe construction techniques and, generally, smoother and more comfortable shoes for logging your miles than ever before. Browse through our reviews of these 15 great new models and then head to your local running shop and find the one that works best for you.

For more current road and trail shoe reviews, go to Competitor.com/shoes

7/19/16 12:28 PM

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Click here to learn how to cure plantar fasciitis.

UNDER ARMOUR CHARGED BANDIT 2 $100

FIT/FEEL/RIDE: Our wear-testers were quick to remark that this is one of the most uniquely constructed shoes they’d ever seen. The upper is made from a combination of two different woven fabrics— one soft and stretchy, the other more firm and supportive—that are connected by an ultrasonic welded seam tape. Combined with a soft gusseted tongue and a footbed that molds to the shape of your foot, it creates an adaptive, wrap-like sensation that allows the shoe to really feel like an extension of your anatomy. The foam and rubber midsole/outsole chassis offer both impact dampening, mild support and an incredible amount of energetic pop. It’s a good choice for slower long runs but has the speed for quick short runs too.

PLUS: We liked the fit and feel of this shoe, with or without socks.

MINUS: This is nothing like the Charged Bandit but, then again, that may be a plus, since our test team was so impressed with this version.

WEIGHTS: 9.8 oz. (men’s), 8.1 oz. (women’s) HEEL-TO-TOE OFFSET: 10mm; 29mm (heel), 19mm (forefoot)

SKECHERS GOMEB STRADA 2 $130

FIT/FEEL/RIDE: Nicely updated from the original Strada, the second edition of this neutral trainer feels slightly more flexible and fluid while still retaining a soft and springy sensation in each stride. The biggest change from the original version—and the biggest improvement—is the new three-layer reinforced mesh upper that allows the shoe to be much more breathable than the first version yet just as secure. The Strada 2 continues its slight rocker profile that allows smooth heel-to-toe transitions. Our wear testers loved the energetic feeling this shoe provides, no matter when running fast during a tempo run or while taking it easy at the end of a long run or recovery session.

PLUS: The lacing system and the internal webbing of the new upper provide a comfortable and very snug fit.

MINUS: The heel cushioning was a bit too stout for some testers.

WEIGHTS: 9.7 oz. (men’s), 7.8 oz. (women’s) HEEL-TO-TOE OFFSET: 8mm; 28mm (heel), 20mm (forefoot)

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ASICS DYNAFLYTE $140

FIT/FEEL/RIDE: ASICS has released this new highly responsive neutral training shoe built on its innovative and very lightweight FlyteFoam midsole material—made from proprietary foam and organic fibers that help limit the amount of deformation in each footstrike. It serves up a superlative ride, which is a mix of cushy, stable and responsiveness. The shoe feels low to the ground, but not in a detrimental way that many minimalist shoes feel.

It’s a true cushioned high-mileage trainer with a speedy demeanor that’s more akin to a racing flat. That’s partially due to the foam midsole being 55 percent lighter than similar EVA foam midsoles, as well as easy-flexing characteristics from strategically placed forefoot flex grooves.

PLUS: The DynaFlyte has a section of high-abrasion carbon rubber in the heel for long-lasting durability.

MINUS: The guidance provided by the DynaFlyte, while adequate for neutral runners, may not be enough for moderate overpronators.

WEIGHTS: 9.5 oz. (men’s), 7.8 oz. (women’s) HEEL-TO-TOE OFFSET: 8mm; 25mm (heel), 17mm (forefoot)

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Click here to read how to cure IT band syndrome.

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NEWTON FATE II $135 FIT/FEEL/RIDE: Light and responsive yet well-cushioned, the neutral-oriented Fate II provides a balanced fit from back to front with a snug heel cinch and secure midfoot wrap. It has a generous toe box, and soft overlays around the forefoot allow your feet to move without restriction and help accommodate many different foot types. Newton’s characteristic forefoot propulsion lugs while visibly prominent, maintain a subtle profile when they spring into action, encouraging forefoot running without feeling particularly invasive or awkward. (The five-lug “P.O.P. 2” array is beveled at the front, allowing smoother transitions as the foot leaves the ground to start a new stride.) The Fate II’s increased under-foot pop makes it ideal for faster tempo runs and longer races without sacrificing cushioning and protection.

PLUS: A new breathable upper with stretchy panels accommodate toe splay and give the first and fifth metatarsals more wiggle room.

MINUS: The unique ride of Newton shoes isn’t for everyone.

WEIGHTS: 9.4 oz. (men’s), 7.9 oz. (women’s) HEEL-TO-TOE OFFSET: 5mm; 27mm (heel), 22mm (forefoot)

BROOKS GHOST 9

$120 FIT/FEEL/RIDE: The Ghost is one of the premier neutral shoes in the high-mileage everyday trainer category, but it doesn’t come with an inflated price tag. The first thing you notice about this shoe is its plush interior and cozy fit. Then it’s the cushioned yet responsive ride. The biggest upgrade to this year’s model is the slightly modified engineered mesh upper, which offers optimal support while also allowing it to fit a wider range of foot shapes. The ride is softly cushioned and well-balanced and rolls smoothly from heel to toe, making it versatile enough to use as a do-everything shoe, from long runs to modest speed workouts and races. Although it’s not one of the lightest shoes, it was still one of the most liked by our testers.

PLUS: Several testers said the Ghost 9 felt lighter than they expected when pulling them out of the box.

MINUS: Although it’s a neutral shoe, a few wear-testers felt the foam under carriage felt a tad bit too big and controlling.

WEIGHTS: 10.6 oz. (men’s), 9.1 oz. (women’s) HEEL-TO-TOE OFFSET: 12mm; 30mm (heel), 18mm (forefoot)

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TOPO ULTRAFLY $120

FIT/FEEL/RIDE: This relatively new brand continues to offer innovative and unique running shoes built off of modern minimalist design constructs like a 5mm heel-toe stack height differential and roomy toe box. The Ultrafly is the brand’s most cushioned shoe yet also one of its lightest and most stable. In addition to more foam, it also offers more structure and support, thanks to a dual-density midsole that’s slightly firmer on the medial side. Yet with all of that built into the shoe, it serves up a fairly light, fast and unfettered ride. The upper is nicely reinforced with a series of soft and smooth plastic overlay bands that help subtly aid the shoe’s structure.

PLUS: Our testers appreciated the additional width of the footshaped toe box and the mild stability this shoe serves up.

MINUS: A few testers thought the shoe ran a tad short for their size and recommended trying on a half-size larger shoe.

WEIGHTS: 9.2 oz. (men’s), 7.9 oz. (women’s) HEEL-TO-TOE OFFSET: 5mm; 28mm (heel), 23mm (forefoot)

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Click here to see behind-thescenes glimpses inside Nike’s world headquarters.

NIKE VOMERO 11

$140 FIT/FEEL/RIDE: If it’s possible for a brand as big as Nike to have an unsung shoe that doesn’t get the attention it deserves, the neutraloriented Vomero is probably it. A very responsive neutral cushioned trainer, the 11th incarnation of the Vomero is more energetic and comfortable than ever. It has a new engineered mesh upper reinforced with a dynamic Flywire security system that accommodates a variety of foot shapes with seamless support. The enhanced three-part midsole mixes soft cushion with a lively jolt of energy return. The Vomero is a cushy jack of all trades, able to tackle moderate to long runs with ease, as well as running short and fast fairly effectively too.

PLUS: It offers an amazing blend of energy return and comfort.

MINUS: This shoe has a low-volume fit throughout, which could present challenges for runners with wider feet.

WEIGHTS: 10.7 oz. (men’s), 9.2 oz. (women’s) HEEL-TO-TOE OFFSET: 12mm; 31mm (heel), 19mm (forefoot)

MIZUNO WAVE SAYONARA 4 $110 FIT/FEEL/RIDE: The latest edition of Mizuno’s lightweight neutral performance trainer/racer, the Sayonara 4 is a versatile, low-to-theground speed merchant that has been enhanced by some small tweaks. The key upgrades to this shoe are a new two-layer upper— which has improved the forefoot fit, flex and breathability—and a slice of blown rubber in the forefoot that improves both the cushioning and responsiveness. It’s ideal for faster-paced running, including tempo runs, fartleks and even track sessions. It could also be used for longer races (10K to half marathon) and long progression runs.

PLUS: The thermoplastic “Wave” imbedded in the midsole gives this shoe a distinct energetic pop.

MINUS: For most of our testers, it didn’t have quite enough cushioning for runs longer than 2 hours.

WEIGHTS: 9.0 oz. (men’s), 7.6 oz. (women’s) HEEL-TO-TOE OFFSET: 10mm; 28mm (heel), 18mm (forefoot)

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HOKA ONE ONE CLIFTON 3

$130 FIT/FEEL/RIDE: In 2014, the debut of this performance-oriented, high-mileage trainer changed how runners thought about lightweight cushioning for the road. It’s still unbelievably light and supremely cushioned, but the Clifton has evolved to be more stable and a more accommodating shape in the forefoot. Although it’s a small update, it makes all the difference in the world when it comes to fit. The subtle key to this shoe is the rockered shape from heel to toe, a curve that allows very efficient gait turnover. Our testers loved the cushioning and energy of this shoe on all sorts of moderate to longer runs, but most thought it had too much cushioning underfoot to be agile enough for shorter speed sessions. Several testers said they’d choose it for their next road marathon.

PLUS: The flat laces worked great at providing a snug but comfortable fit.

MINUS: Proprioceptive feel for the ground is understandably lacking.

WEIGHTS: 8.6 oz. (men’s), 7.7 oz. (women’s) HEEL-TO-TOE OFFSET: 5mm; 29mm (heel), 24mm (forefoot)

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Watch a video about the Hoka One One Clayton

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HOKA ONE ONE CLAYTON

$150 FIT/FEEL/RIDE: This category-breaking long-distance trainer/racer is very wide and stable but also light, responsive and fast. This shoe’s two-part midsole features a slightly softer foam in the rear for impact protection at footstrike and a firmer, responsive foam material in the forefoot that results in more energy return than Hoka’s other shoes—as the foot rolls forward to the toe-off phase of a stride. The low foot placement and high medial sidewall help reduce overpronation late in a run without being disruptive like a traditional medial post. The ride feels remarkably firm, edgy and fast for a Hoka. Few shoes—and none with this much cushion—have combined all of those elements so well.

PLUS: The rockered design and its energetic foam material on the bottom of the outsole help smooth the heel-to-toe motion.

MINUS: A few testers said the wide footprint limited the shoe’s agility or rubbed their arch. For lighter testers, the midsole felt overly rigid.

WEIGHTS: 7.3 oz. (men’s), 6.0 oz. (women’s) HEEL-TO-TOE OFFSET: 4mm; 28mm (heel), 24mm (forefoot) Click here to read how New Balance produces some shoes in the U.S.

NEW BALANCE VAZEE PACE 2 $110 FIT/FEEL/RIDE: Too many companies launch a great shoe only to mess up a good thing by making too many changes on round two.

Fortunately, New Balance didn’t do more than tweak the alreadyexcellent Vazee Pace, only changing the bootie-constructed upper’s woven mesh with no-sew overlays, partly cosmetic and partly to increase the support. Version 2 also boasts enhanced durability with added blown rubber to the REVlite midsole. Otherwise, it is still the utilitarian, uptempo trainer that offers a responsive enough performance, which makes it a good half marathon/marathon racer too.

PLUS: Our test team liked the Vazee Pace 2 for its fit and performance in a variety of workouts.

MINUS: The bootie construction may be too snug for higher-volume feet—so definitely try these on in the shop.

WEIGHTS: 9.6 oz. (men’s), 7.9 oz. (women’s) HEEL-TO-TOE OFFSET: 6mm; 24mm (heel), 18mm (forefoot)

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BROOKS GLYCERIN 14 $150

FIT/FEEL/RIDE: The Glycerin was developed to be the ultimate neutral-riding cushioned cruiser and our wear-testers generally liked the updated edition. It’s definitely not just a marshmallowy plodder though. The step-in feeling is incredibly soft and plush from all sides, and the ride is smooth but also very dynamic—thanks to pressure zones and outsole flex grooves—as it adapts to the precise movements of every footstrike. The Glycerin’s revised 3D stretch print overlay upper does a great job at providing an adaptable but secure fit for the various shapes and movement patterns of your feet. If you want a cushy, articulated ride for short or long mellow to moderately paced runs, this is the shoe for you.

PLUS: The cushy tongue and ankle collar are supremely comfortable.

MINUS: It’s definitely not the lightest shoe in its class.

WEIGHTS: 10.6 oz. (men’s), 9.2 oz. (women’s) HEEL-TO-TOE OFFSET: 10mm; 29mm (heel), 19mm (forefoot)

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SKECHERS PERFORMANCE GORUN 4 $105

FIT/FEEL/RIDE: The original GOrun 4 was overhauled with a new soft, seamless, one-piece GOknit mesh upper and we beleive it puts this shoe in the upper echelon of performance trainers. It’s helped the GOrun become a more breathable, flexible and supportive shoe, with a sock-like feeling through the middle and back of the foot and a more spacious fit up front. The GOrun 4 remains an agile, low-riding neutral trainer geared for quick-cadence running. The ride is soft, smooth and a bit springy, with noticeable twinge of stability from the multi-density support pillars at the center of the midsole as the foot reloads for an energetic toe-off. It has a slight rockered profile, which adds to the poppy and efficient demeanor of this shoe.

PLUS: The Quick Fit Portal finger loop on the back of the heel allows for quick entry into the shoe.

MINUS: Like all minimally constructed shoes, this one might be too little for multi-hour runs for some runners.

WEIGHTS: 7.8 oz. (men’s), 5.5 oz. (women’s) HEEL-TO-TOE OFFSET: 4mm; 23mm (heel), 19mm (forefoot)

ADIDAS SUPERNOVA SEQUENCE 9 $130 FIT/FEEL/RIDE: Built on a new two-layer midsole made from traditional foam and adidas’ amazing Boost foam, this shoe is chock full of cushioning, comfort, support and responsiveness. The latest version of this stability trainer also has a new soft and flexible engineered mesh upper that’s wrapped with a thin webbing of soft plastic overlays to enhance comfort, fit and support. The ankle collar and tongue are padded with plenty of plushness and the ride feels soft and noticeably springy on footstrike and toe-off. While our testers weren’t keen about running fast in this shoe, they liked it for slow to moderate paced long runs and suggested it would be ideal for larger runners.

PLUS: The new Continental rubber outsole is supremely tacky on all surfaces, wet or dry.

MINUS: This is one of the heavier shoes in our review.

WEIGHTS: 11.1 oz. (men’s), 9.0 oz. (women’s) HEEL-TO-TOE OFFSET: 10mm; 32mm (heel), 22mm (forefoot)

SAUCONY ZEALOT ISO 2 $130

Plush without slop, the Zealot ISO was updated with a new top-sole layer of cushioning that added to the luxurious ride of this lightweight, neutral cruising machine. The upper fit impressed our testers with its cradling hold that accommodated a variety of foot types and did so without being restrictive. The cushioning, lightweight feel and flexibility make the Zealot an easy option for long training sessions, while the resiliency and energetic feel made them great for racing for those who don’t want to forgo creature comforts. For runners with only one go-to shoe in their quiver, this one is plenty versatile.

PLUS: The comfort made this shoe a favorite for recovery runs plus speed sessions, long runs and even racing.

MINUS: For those who haven’t adjusted to minimalist shoes, the 4mm heel-toe drop may take some gradual adaptation.

WEIGHTS: 9.5 oz. (men’s), 8.0 oz. (women’s) HEEL-TO-TOE OFFSET: 4mm; 27mm (heel), 23mm (forefoot)

SPECIAL THANKS TO OUR WEAR-TEST TEAM: Amber Allen, Deanna Ardrey, Denise Benjes, Casey Blaine, Adam Chase, Jim Conaghan, Adam Elder, Mark Eller, Mario Fraioli, Adam Heaney, Louisa Jenkins, Lisa Jhung, Amanda McCracken, Brian Metzler, Kevin Reinsch, Mark Ruscin, C.J. Welter, George Zack.

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HOW FAR WILL YOU TAKE IT

With spacious cargo capacity* and standard All-Wheel Drive with intelligence (AWD-i).

Prototype shown with options. Production model may vary. *Cargo and load capacity limited by weight and distribution. Š2016 Toyota Motor Sales, U.S.A., Inc.

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Click here to read about the treadmill running class trend in NYC.

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N U R

C Y N

our Street-level guide to running the Big Apple like a local It might be hard to believe at first, but the Big Apple is one of the best places to be a runner: The city that never sleeps is home to dozens— maybe hundreds—of running groups; hosts some of the most famous, most exciting and best underground races around; offers plenty of roads, tracks and a surprising amount of trails to run on; and has, of course, lots of dedicated runners toughened by the city’s fast pace, bustling streets and merciless year-round weather.

Click here to read about NYC running guru Knox Robinson

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photo: paulsta wong

As Frank Sinatra, Jay-Z and others have said, if you can make it here, you can make it anywhere.

If you can be a runner in this city, it rewards dedication by offering many of the best things a runner can ask for.

Come with us as we explore the city’s unique running scene that could only happen here.

— The Editors

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CREW LOVE

Click here to read how local running clubs prepare for the NYC Marathon.

For more than a decade, Bridgerunners founder Mike Saes has put his own spin on group running.

INTERVIEW BY A DA M ELD ER

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weren’t chasing fast times, just fun times through their own city, often with food, booze or dancing at the end—or even along the way.

Today there are dozens of run crews in New York City, often founded by people who first ran with Bridgerunners.

And they’re in every major city and every continent, all affiliated through a movement called Bridge the Gap, with regular meetups around the globe and ever-escalating parties.

What’s the secret to group running?

“It’s gotta stay fun,” the 45-year-old Saes says. “I think when running gets too serious, it gets boring, and people stop, or forgot why they came out.”

Bridgerunners and the run crew phenomenon have now been around for more than a decade. Saes shared with Competitor what makes run crews different, how Bridgerunners remains so popular, and what’s next in the movement.

PHOTO: AKIRA RUIZ

To find out the future of social running, it might be best to look to the past. New Yorker Mike Saes started Bridgerunners, the city’s original run crew, in 2004 after he was late picking up his son from school and couldn’t catch a cab. So he decided to run there—across the Williamsburg Bridge, from Brooklyn to Manhattan, in boots and street clothes. Saes liked the experience so much he convinced his nightlife friends to come out at night every week, and soon a movement was born: A running group for people who

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MAKE RUNNING YOUR OWN I was a graffiti writer, so I’d run from cops, or from other graffiti writers when I had to, but I wasn’t really an athlete. Most people grew up with running as a punishment. ‘You have to do 10 laps if you f--- up in the drill.’ And now, for us, it’s our joy. We kinda flipped it. If you change running to more of a distance thing and not a speed thing, then everybody can run. When you do all the training and you’re trying to win, that’s when you get injured. But if you just jog it and enjoy it, you don’t really get hurt. That’s what I’m trying to show to people. I’ve got nothing against speed, I’m obviously jealous I don’t have natural speed like other people. I’ve never won a marathon, but I’ve been running every Wednesday for 12 years now.

IT’S NOT JUST ABOUT THE RUN For run crews, the running is just one part of what connects us, but it’s really more than that. It’s music, lifestyle, art. When we travel we all go to museums, we do dinners, and we have a party and every deejay from each crew spins. This has been the tradition. It’s a real movement, like skateboarding and graffiti and hip-hop. We created a running movement.

PERSONALIZE YOUR RUNS

WAIT FOR THE NEW RUNNERS

Early on we decided to make running about the culture of the city.

Make New York City the star and run through neighborhoods and teach people about them. Not only did you run 3 miles or 5 miles, but you got this great New York experience, and a lot of times we would give people stuff to take home with them—books about the Brooklyn Bridge, or one time we did a run with [photographer] Martha Cooper and we gave away one of her books. Or we run through Little Italy and talk with [[Sopranos actor] Vinny Vella, or run at Yankee Stadium and talk to [rappers] Nice & Smooth.

Bridgerunners is not for everybody. A lot of people go once and never come back. They complain that we’re a photography crew because we stop and take so many pictures. But for the new runners, every time we stop and take a picture, that means they can catch their breath. If you’re running a 12-minute mile, we’ll wait for you. We’re gonna be on the other side of the bridge waiting.

And we’ll clap for you, and we’ll make sure that in the next couple of weeks you’re gonna turn 12 into 10, and 10 into 9. And I think that’s the real reward of crew running.

People have this rule that if you’ve lived in New York for 10 years, you’re a New Yorker. But I’m like, if you run with Bridgerunners it’s eight years because you learn a lot by running with us. It’s our job to point things out, like ‘Yo, this is the best pizza,’ or ‘These are the best bagels,’ or ‘Let’s stop here and get shots.’ Or ‘Here’s the ice cream spot, let’s stop here and take a picture.’ I don’t think we really care about running really fast and getting our best times.

We’re more about running 7 or 8 miles on Wednesday night, then eating and celebrating it.

We do our annual Harold Hunter Run [a local actor and skateboarder who passed away in 2006], which is our biggest run of the year. We raised $6,000 and had 550 people or so. Recently we put on an ultra where a bunch of the crews got together and ran 27 miles from Van Cortlandt Park to Coney Island—our version of the Warriors’ run from the movie Warriors.

PHOTO: PAULSTA WONG

RUN YOUR CITY

Click here to read 45 reasons we love the NYC Marathon.

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7/19/16 12:36 PM

Click here to read about Washington D.C.’s District Running Collective

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RACE AT NIGHT The whole status quo of running doesn’t really fit my lifestyle because we all like to dance, drink and chill, and so we’re out till 4 in the morning. Which is why we needed to do our own races, running with the sunset. Why should we conform to what’s out there when we could create our own little world of running and have other people join us that don’t wanna get up at 6 in the morning? I love running, but it doesn’t have to be how it is and I wanna change it.

Most people do their workouts in the morning and get it over with. The thing with Bridgerunners, and I’m sure it’s the same for any run crew, is you look forward to running. The difference between us and run clubs is those people [in run clubs] are looking at their numbers and they want to get it over with. Whenever we have a choice and I’m like, ‘Should we go the long way or the short way?’

The answer is always the long way.

MAKE IT SPONTANEOUS I don’t know where we’re running until that afternoon. Somebody could tell me there’s a concert here, or there’s an art show we could go crash, and we’ll do it. That’s part of the energy of ‘where’s it at?’ Because at the same time we’re showing up at these places and funking it up, making it more sweaty, we’re inspiring people. Because all of a sudden 50 people just came into this art show, appreciating the art, had a beer and now they just ran off. Two or three people who might’ve been at that show will be like, ‘Yo, I wanna join that gang.’

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DON’T RUN ALONE I knew when I started Bridgerunners 12 years ago that it could be global, but I didn’t think there would be the genuine crew love that I have for other runners, or that we all have for each other. It’s the adrenaline or the endorphins that you get from running, the runner’s high, and now you’re in a room sharing that with other people—that euphoric collective energy of running. So you can’t help but fall in love with these strangers because we all ran and we all sweated together, and now we’re all dancing together.

It creates this kind of energy that’s amazing.

PHOTO: PAULSTA WONG

KEEP GOING

So I’ve been trying to lead the movement into doing our own runs where we start in the evening or late afternoon and we finish with the sunset and then we have a party and dance and shake out the lactic acid. I’m designing 50K ultras called Run This Town. The first group that wants to run 31 miles will probably start at noon or 1 o’clock. It’s basically a 5-hour run. We’re making them kind of a food tour where along the way you get food like Shake Shack custard, or maybe a local pizza place like L&B Spumoni, and we’ll have food trucks in between.

Because in ultras you’re allowed to eat. For the first group doing all 31 miles, when they reach the 22-mile point another group will jump in. The energy of the new runners feeds the tired runners, and the group gets bigger and bigger toward the end. Then at the end we have a concert and more food trucks, and everybody’s celebrating.

Now if that’s 31 miles, or 7 miles, or just farther than you’ve ever gone before, you can celebrate.

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RUN YC N

5 great places to run in New York City

Click here to read about running NYC “5 Boroughs, 5 Beers” style.

By Michele G onz ale z

New York City is one of the world’s running capitals. Not only are there world-class races, a deep running community and dozens of clubs, there are also some well-established places to run. That includes iconic running routes with amazing views of the city while keeping you close to the hustle and bustle, as well as some hidden gems on the city’s outskirts that provide peaceful trails and nature’s scenery to log your miles.

Below are five of the best places—some urban, some trail—to run in NYC.

photo: Shutterstock.com

Brooklyn Bridge and Prospect Park Prospect Park is a beautiful, 585-acre park nestled within Brooklyn and part of the Brooklyn-Queens Greenway. Similar to Central Park, there are various hilly loops for running, plus trails through thick woodlands.

But if you are looking to get away from the busy city, this is a great (and close) option since you won’t see any big buildings during your run. One way to get to Prospect Park— and to see another iconic part of NYC—is to run over the Brooklyn Bridge. After running over the bridge, take a left on Tillary Street and a quick right on Flatbush Avenue, which leads you to the park. You’ll even get views of the Barclays Center and Grand Army Plaza during your 2.5-mile run through downtown Brooklyn.

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Central Park

Inwood Hill Park

No trip to NYC is complete without a run in the world’s most iconic park. The sheer size of the park (843 acres) can be intimidating, so it’s best to become familiar with the layout before you go there. There is a paved road that circles the park—if you stay on that route, you will run just over 6 hilly miles. But, there are some beautiful paths within the park as well—most notably, around the Reservoir (which is between 85th and 97th streets). There are numerous groups and clubs that meet regularly in the park, and you can do just about any kind of workout your heart desires there, including long runs, tempo runs, hill repeats and speed workouts. If you ever get turned around while running, just take a look at the lampposts on the inside part of the park; they provide your current location!

If you run early, be cautious of the cyclists. If you run later in the day, be on the watch for vehicles and tourists.

Head north of the George Washington Bridge along the Hudson River and you will find Inwood Hill Park, the largest remaining forestland in Manhattan. Although a public park, much of its 200 acres remains untouched and non-landscaped, giving it a wild, backcountry feel. There is a great network of paved and dirt trails, which offer stunning views of the George Washington Bridge and the Hudson River. Because Inwood Hill Park is connected by paths to the 67-acre Fort Tryon Park and 160-acre Fort Washington Park to the south, it’s an ideal location to do long runs without being interrupted by traffic.

Staten Island Greenbelt If you are looking for some off-road running, Staten Island is the place to go. The Staten Island Greenbelt is a chain of parks located in the center of the city’s greenest borough.

The Greenbelt comprises six primary trails and more than 1,800 acres, making it the second largest public park in New York City. The trails range in distance from 2.6 miles to 12.3 miles (in one direction) with a mix of terrain suitable for a first-time trail runner as well as a seasoned one.

Hudson River Path One of the best ways to explore New York City is by running the Hudson River Path, also called the West Side Highway Bike Path or the Manhattan Waterfront Greenway. Located along the western edge of Manhattan, the paved path begins at the southern tip of the city (by the Staten Island Ferry) and extends to the Bronx.

For a scenic point-to-point run, start at the Ferry and head north. You’ll get to see the Statue of Liberty, Ellis Island, 1 World Trade Center, the New Jersey skyline, Chelsea Piers and the USS Intrepid (to name a few). This route is extremely flexible—you can start anywhere throughout the city if you just head west. And if you are in the mood for a longer run (about 11 miles), you can even continue north to the George Washington Bridge (which you can run over).

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SWEATING WITH

Empowering fitness personality Robin Arzón rewrote the script of her life to overcome challenges and inspire others.

B Y AL L I SO N PATTI L LO | PHOTO S BY SUE K WO N

efore walking away from her job as a successful corporate litigator in Manhattan, sweating was something Robin Arzón did during the hour or so a day she could steal away for a run or a workout. Now, through creativity, hard work and hustle, the 34-year-old has made sweating a career.

Arzón is an RRCA-certified running coach and an NASM-certified personal trainer. She also leads 10 to 12 classes per week as a senior instructor at NYC-based Peloton Cycle. She uses a sliding scale of intensity to incorporate her Peloton, yoga, cycling and boot camp workouts into her training plan. And as if that weren’t enough, she recently released a new book, Shut Up and Run, to share her message of strength through sweat.

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“There is nothing more powerful than pushing and pulling your body weight in the world and owning that space,” says Arzón, who believes sweat has the power to change lives, and calls herself a proselytizer of sweat. “I find that inspiring. Thankfully I hear those stories every day and it’s not lost on me that I’m privileged to be part of others’ journeys.”

Arzón, who calls New York City home, claims the marathon as her favorite running distance because she says there is always a point during training and in the race when you have to dig. She’ll run the New York City Marathon for the sixth time this November, but she’s also not afraid to take her blingedout street style to the trails, with finishes at

three 50-milers. Her favorite race, however, is the Keys 100, a 100-mile road race from Key Largo to Key West in Florida. Arzón chose it as her first 100-miler, and ran it this past May. “I lead with curiosity, that usually takes you to the right place,” says Arzón of what guides her athletic and life choices. “I’ve always been bold, maybe a little naïve too.

But I didn’t let what I didn’t know discourage me. I just keep showing up and I think that’s the point.”

But when she was growing up in Philadelphia, Arzón eschewed sports for arts and crafts.

She started working out during law school and discovered running by signing up for a 10K on a whim. She was 23 years old when

7/15/16 4:47 PM

Click here to read a profile of Jessie Zapo, NYC’s first lady for running.

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One lesson Arzón learned from her mother is that she hails from “resilient stock.” That truth has been put to the test over and over in Arzón’s life. The first was when Arzón, then a senior at New York University, was taken hostage and held at gunpoint in an East Village bar. The inveterate communicator did her best to reason with the perpetrator, while another woman eventually saw an opportunity to tackle him and end the standoff. Throwing herself into law school and fitness were the ways Arzón dealt with the trauma.

Then her mother was diagnosed with multiple sclerosis. Arzó n joined in a cross-country fundraising run for the MS Society to run the equivalent of five marathons in five days, something she said she had no business doing at the time but gritted through anyway. In 2014, Arzón was diagnosed with Type 1 diabetes. She was outfitted with an insulin pump and was determined to not let the disease decide her life. It’s a real thing she has to deal with every day, but between the latest technology and eating an anti-inflammatory, vegan diet, she makes it work.

she ran her first mile. Now she’s inspired by the marriage of movement and meaning with running as her art form. To fuel her fire, she surrounds herself with artists and athletes, and is constantly fed by others sharing the stories of their first 5K or other accomplishments.

“I do really believe that most people, when faced with something daunting or harrowing, are going to be stronger than they think,” says Arzón. “There is something primal and beautiful about the instinct to survive. I’m a survivor.”

She’s also busy. Arzón admits she doesn’t take as many rest days as she would recommend for others, saying sleep—up to 10 hours a night—meditation, quiet time, journaling (old-school with pen and paper) and acupuncture help to keep her going.

She traces her journey of self-discovery to her parents. Her mom, a physician, and her dad, an attorney, always told Arzón and her sister to listen to their inner voice.

“To me training, running, cycling are a lifestyle,” she says. “I see races as semicolons, and I want my life to be one long, run-on sentence filled with sweat.”

“As long as we were making the next best decision to keep us safe and largely secure, they supported it,” Arzón says. “When I first left law, it became my ‘Plan B.’ Now it’s my ‘Plan F.’”

On occasion Arzón takes one rest day a week. More often than not, she’s fitting upward of four workouts into a day. The result is a continual parade of freshly styled workout looks, with three or four outfit

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changes a day. Luckily fashion and feeling good about how you look is important to the sweat diva, who usually showers twice a day. She says that in between workouts, spray deodorant, powder and baby wipes go a long way.

“As a lawyer, my suit game was fly,” says Arzón who has a partnership with adidas.

“Now I look at Lycra as my business clothes, and being styled makes me feel proud, almost like I’m wearing a cape.”

Arzón’s sweat-filled life overflows with vibrant colors, bold patterns, jewelry (she always races in a gold jaguar ring on her right index finger) and unapologetically on point cat-eye eyeliner, even when crossing a finish line.

“I have perfected how to do a marathon in cat-eye eyeliner,” Arzón says. “Ultimately I believe sweat is my best accessory. I just add some other warrior gear on top to keep it fly.”

This is the real her through and through.

Chalk it up to her Puerto Rican and Cuban heritage, and a familial love so fierce she had some of her mom’s pearls of wisdom (Resilient Stock) tattooed on her ribcage.

Even as a self-proclaimed “energizer bunny,” she has low points, admitting there are moments when she feels private and wants to be quiet.

“Sometimes I’m in a mood and that shows,” Arzon says. “I cannot lead a class or do what I do with any amount of artifice. I only know to do one thing and that’s to be myself better and better.”

There are also times when even Arzón gets scared. And she says it’s those moments of boldness that matter. Whether it’s feeling scared at leaving her law career, feeling like a “fake” when she first called herself an athlete or getting a little nervous every time she steps on a track, being epic, to Arzón, is being fearful and doing it anyway. And she sets herself up to have those moments regularly.

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44

Click here to read about 7 more running books you should be reading now.

3 Ways to Cope with a Bad Run 1 - Grieve it.

It’s OK to mourn a terrible race when your hopes were high, but don’t indulge this feeling for more than a few days. If you’re brooding over a terrible training run, remember that a bad training run is better than a bad race day, and it’s the bad training runs that sometimes help make our best races.

2 - Celebrate it.

Seriously. You’re going to be smarter and stronger because of it. What could you have done differently?

Did you start too fast?

Undertrain? Underfuel?

Dissect it with someone you trust (it helps to talk about it). Learn from it, and then move on.

3 - Sign up for another race.

KEEP RUNNING INTERESTING Many weekend warriors run the same routes around work or home to get the training done rather than travel to new routes. And while that makes for an easy run, it can also get boring and get you stuck in a rut. To stay motivated, here are some tips Robin Arzón suggests for keeping your run interesting.

1. Do something with a fartlek. Fartlek means “speed play” in Swedish and is a type of training run based on undefined intervals (like going back and forth between fast runs and slow runs). My favorite type of fartlek running is to alternate between jogging a block and sprinting a block. Before you know it, the run is over!

4. Commute to a new route. It’s worth the extra five to 20 minutes if your run will be enjoyable. Go to MapMyRun.com to see routes in your area that others have created.

2. Hit the trails. If you’re usually running in a town or city, find a trail through a park or nature preserve and explore. The softer surface will also give the bones and joints in your legs a break.

5. Inject speed on your slower days. The next time you find yourself feeling sluggish, bored or struggling to go on a run, consider injecting a few speed bursts to reboot.

Set your watch to 30 seconds and surge.

Sometimes this shot of adrenaline is enough to ward off the blues.

3. Get some company. The same route takes on new meaning with a friend, and knowing you have to meet someone will help motivate you.

6. Expect a little boredom now and then.

We all experience it. The best way to get over a slump is to sign up for a race.

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There’s always another finish line on the horizon. Dust yourself off and set your sights high. It’s important to think of this race as an entirely separate event, not a do-over of the bad one. If you’re still feeling angry or desperate to prove something, space out the next race to give yourself time to recover.

Extracted with permission from Shut Up and Run: How to Get Up, Lace Up, and Sweat With Swagger by Robin Arzón (Harper Design, 2016)

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45

RUN

NYC

Racing through New York Can’t get into the New York City Marathon?

Here are four more great races in the Big Apple.

Click here to see photos of the Rock ‘n’ Roll Brooklyn Half Marathon

Sept. 3, New Balance 5 th Avenue Mile There’s nothing like the feeling of running as fast as you can for a mile— especially when it’s down an iconic Manhattan road closed to traffic. Even if you can’t hang with the leaders—who routinely break the 4-minute barrier—you can test your own limits as you zip down this 20-block stretch of Manhattan’s Upper East Side.

Dec. 31, NYRR Midnight Run

photo: Ryan Bethke

Oct. 8, Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon On any given fall day, running through Brooklyn can be a real treat. The trendy and popular New York City borough is full of incredible sights—from the gorgeous autumn foliage in Prospect Park to the stunning architectural gems in its brownstones that line its iconic streets.

exclusive experience as they bound through parts of the Big Apple. The race begins at the iconic Brooklyn Art Museum, and a stunning finish line awaits everyone in Prospect Park in the heart of one of New York City’s most charming green spaces.

Thanks to a new course, several key logistical improvements, a new conveniently located race expo at Penn Plaza Pavilion in Manhattan and additional entertainment and cheer squads along the race route, running through Brooklyn will be better than ever with the Synchrony Financial Rock ‘n’ Roll Brooklyn Half Marathon. This race is one of the only running events to shut down major streets and landmarks in New York City’s most populous borough, which means runners will get an intimate and

“The Rock ‘n’ Roll Brooklyn Half Marathon course offers a little bit of everything in an urban course,” says course operations director Ted Metellus. “It’s got its climbs and its descents. It has its straightaways and its turns. But during it all, you will be running down tree-lined streets and through a beautiful park.”

Tour the City on the Run

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Want to start your year off right? Well, you can end 2016 on a high note with this 4-mile race through Central Park that begins at 11:59 p.m. ET, just before the stroke of midnight. Don’t worry, you’ll still have time to shower, change and go out on the town for New Year’s Eve celebrations!

March 19, 2017, NYC Half Can’t get into the New York City Marathon? Well, join the club. The NYC Half is a fun springtime alternative. It’s not quite as hard to get into and, unlike the NYC Marathon, it sends runners through the middle of Times Square.

For more details or to register, go to Runrocknroll.com/brooklyn.

Want to get a close-up view of the Brooklyn Bridge or the Manhattan Skyline? Or do you want to explore New York neighborhoods, historical sites and iconic architecture while jogging through New York? City Running Tours (cityrunningtours.com) offers a variety of casual group runs through various points of the city, including Times Square, Brooklyn Bridge and Central Park. Each run is about 4 miles and takes about 75–90 minutes to accommodate numerous stops and discussion points. Group runs cost $40–$45 and all levels of runners are welcome.

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#RNRBROOKLYN

OCTOBER 8, 2016 REGISTER NOW

RunRocknRoll.com

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first lap Click here to read more details about tapering.

Training

47

Naili ng Your Marathon Taper Kelly O’Ma ra

Photo: istockphoto.com

During your taper, maintain intensity while shortening your long runs.

The benefits of a pre-race taper before a marathon are scientifically proven facts. The only thing left for debate is how to specifically adjust that taper period to your individual needs.

Tapering off your training by cutting back volume but maintaining intensity in the weeks before a major race has been found in some studies to lead to as much as a 3 percent increase in performance. Tapering lets microcellular muscle damage repair and glycogen stores replenish, says Pete Pfitzinger, a twotime Olympic marathoner for the U.S. and coauthor of Advanced Marathoning. Tapering can also lead to increases in red blood cell count and VO2 max—not to mention psychological improvements that leave you feeling sharp and ready to race.

“Studies have shown that a well-planned taper leads to improved running economy and increases in muscle strength and power,” Pfitzinger says.

Great. So how can you make sure you’re getting all those benefits for your marathon?

The standard marathon taper plan starts three weeks before your race, with shorter tapers for shorter races. Typically, Pfitzinger recommends cutting training volume by about 60 percent over those three weeks, starting with about 20 percent in the first week and increasing to a 60 percent reduction in the last week. Do this by shortening your longer runs, decreasing the length of easy

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runs and taking more rest days. Your longest long run, often around 20 to 22 miles (though it depends on the athlete), is typically done a month before the race. A week before your marathon, your long run is just 10 to 12 miles.

The key during this taper period is to maintain the level of intensity with short VO2 max efforts and tempo runs, resting more on the intervals, in order to “maintain race fitness,” Pfitzinger says. Many athletes will even do a shorter race, like a half marathon or 10K, a few weeks before their A-race marathon.

While that’s the standard taper plan—and a good place to start—you’ll want to adjust it based on what works for you.

Some athletes don’t feel good with a big reduction in volume and some athletes respond well to large cutbacks, according to Juli Benson, an Olympian and coach for college and professional runners.

The only way to figure out what’s going to get you to that starting line feeling the freshest and hungriest is by testing different approaches at races throughout your season or throughout the years. Think about what you did leading into your best races, and if there was a pattern.

There are generally three tapering schools of thought: to cut volume sharply and focus on high-intensity efforts, to cut volume moderately and do more medium-intensity race-specific efforts, or to cut volume less and

maintain routine—which should still include a variety of speed efforts. You might find you race best in any one of those programs or somewhere in between.

Regardless, two of the most common mistakes in a marathon taper are going too easy or too hard. Often, Pfitzinger says, people focus on the rest part of tapering, but don’t do enough efforts at race pace or slightly faster. That can leave you feeling sluggish.

Other runners are overly worried about losing fitness and so don’t taper as much as they should. Benson also sees people who are feeling great from the taper and end up running too hard as a result. Or they try to throw in anaerobic efforts for the first time ever—which, if you haven’t done efforts that hard in the months before your race, could make you susceptible to injury.

It can be hard to balance all the physical demands before a race, but it’s just as hard to balance the psychological aspects. Runners typically feel anxious and fidgety with all the extra energy and time.

“You invested all this time and energy, and now you have to play the waiting game,” Benson says. That’s why she often has her athletes sign up for online classes or read a book—anything that has nothing to do with running. You can also use that time to make sure you have all your nutrition and logistics nailed down.

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workout of the month 48

Training

Matt Fitzgerald Elite Endurance Coach & Sports Nutritionist

r adding

herry

Consider adding

o your tart cherry juice to your

training routine.

Studies suggest it may help aid recovery after intense exercise.

Click here to read about the importance of recovery runs.

The Marathon Simulator

Find this and other TART CHERRY recipes at ChooseCherries.com

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H o w: Including warm-up and cooldown, this workout tops out around 20 miles, and therefore should be approached with caution. If an athlete is logging low mileage, attempting this workout is a flat-out bad idea. Runners should try this only if they are putting in at least 75-100 miles per week and also have a course on which to properly simulate the goal race.

W h e n : The Simulator is generally done about four weeks prior to the goal marathon and is the first in a series of difficult workouts.

Excerpted with permission from Hansons Marathon Method, 2nd Edition (Velo Press, 2016)

PHOTO: ISTOCKPHOTO.COM

TART CHERRY SMOOTHIE

W h at: 26.2 kilometers (or 16.2 miles) at marathon goal pace run on a course that represents the race for which you are training. If an athlete is preparing for the hilly New York City Marathon, it is important to execute it on a similar course and not one that resembles, say, the flat Chicago Marathon. Some of the “magical” qualities of the simulation are lost if the right terrain can’t be located. Besides providing a significant effort run at goal pace, the idea of this workout is to let you visualize the course, develop a plan for racing and get a feel for what you want to do on race day.

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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

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elite insights 50

Training

Shalane Flanagan

on teamwork during a race: “There was a very pivotal moment where I really wanted to hurl myself off the [U.S. Olympic Trials Marathon] course, and I said to Amy [Cragg], ‘I don’t know if I can do this, I may have to stop and walk.’ And she said, ‘No, you just have to get to the next station.’ She realized how red my face was and how overheated I was, and she was trying to encourage me to get to the next aid station to cool myself off and get hydrated. Just seeing Amy at the finish line was such a huge relief and joy.”

Photo: Ryan Bethke

—Shalane Flanagan, 2016 U.S. Olympic marathoner, who will compete in Rio de Janeiro on Aug. 14 after finishing third at the U.S. Olympic Trials on Feb. 13 in Los Angeles, thanks, in part, to help from Cragg, who went on to win the race.

RUN FOOD

Inside Rocket Fuel and Feed Zone Portables, you’ll find over 200 delicious, real-food recipes optimized for your workouts. From classic rice cakes to all-new balls and DIY gels, you’ll find real food tastes better and feels better than packaged products. Now with over 200 real-food recipes, you can enjoy fresh flavors all season.

ES AT SEE RECIP /cookbooks

velopress.com

Available in bookstores, running stores, and online.

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7/15/16 1:26 PM

L

2O Y E A R S SEPTEMBER 25, 2016

RUN THE DRIVE The 20th Annual Chicago Half Marathon & 5K provides an experience unlike any other. With the Chicago skyline as its backdrop, this iconic, flat and fast course is rooted in history. Athletes depart from Jackson Park - site of the the 1893 Columbian Exposition, past the Museum of Science & Industry and onto the expansive Lake Shore Drive before earning a finisher medal worthy of Chicago’s big shoulders. Don’t miss this tradition.

CHICAGOHALFMARATHON.COM

©2016 LIFE TIME FITNESS, INC. All rights reserved. EVCO60715

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COACH CULPEPPER 52

Click here to read about what Coach Culpepper learned from Meb Keflezighi.

TRAINING

WHAT I LEARNED FROM THE OLYMPICS

BY ALA N CU LP EP P ER

I was fortunate to qualify for two Olympics: the 2000 Sydney Games, where I competed in the 10,000- meter run on the track, and in 2004 in Athens, where I ran the marathon. I had two markedly different experiences and learned lessons that I applied through the remainder of my career. While I realize the opportunity to run in the Olympics is very rare, we all share the same goal of running our best when it matters most.

The key is in understanding what circumstances you perform best under, and learning how to re-create that environment.

H O W TO U S E DI S A P P O I N T MEN T A S M OT I VAT I O N

THE IM PO RTA N CE OF A PRE -RACE PL A N

THE RE SULT

In Sydney I took a more relaxed and whimsical approach

In Athens I did not make this mistake again.

Four days before the 10,000m in Sydney, I came down with

to my pre-race planning. This could be largely attributed

Before the event, I discussed all the vari-

the flu. Fever, congestion, coughing and laid up in bed was

to lack of experience and ultimately not knowing what to

ous scenarios including the team training

far from the ideal lead-up to racing with the best athletes in

expect. I failed to think through all the various scenarios

camp, sleeping arrangements, transpor-

the world. Not surprisingly, I ran very poorly—so poorly that

and how best to limit the distractions and mental drains

tation, meal planning, course tour, race

the performance bordered on humiliating. The goal with any

that come with unfamiliarity. I was very close to peak

day logistics, etc. In the end, I was able to

major championship, or any goal event you’ve been train-

form physically and mentally, but I lacked a confidence in

focus on my race, deal with fewer distrac-

ing for, is always to finish feeling as if you competed to the

all the various logistical details that come with an event

tions and less uncertainty, and ultimately

best of your ability. Being ill, I was not able to showcase my

like this. The larger the event, the more complex they are

start my race with more confidence. This

best effort and was extremely disappointed. These types of

logistically, and there’s an even greater need for pre-race

showed on race day, when I was able to

performances usually lead to either discouragement or moti-

planning. This is true for any level of athlete and those

complete the goal we all share of running

vation. For myself, poor showings always lead to a higher

who have orchestrated a well thought-out plan always

the best we possibly can on that given day.

level of motivation to set new goals and prove that I could

perform better. It allows them to focus more intently

I still look back on my 2004 Olympic mar-

overcome the setback. The frustration and dissatisfaction of

on the execution of their race.

athon as one of the best races of my career.

my Sydney experience propelled my performances in subsequent seasons. I set personal bests in the several events the following year including the 10,000 and won a few national championships. Setbacks are inevitable; how we respond to disappointment is the differentiator.

CM0816_T_CULPEPPER.indd 52

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: PHOTORUN.NET

Alan Culpepper earned the chance to run in the Athens Olympics by winning the 2004 U.S. Olympic Trials Marathon.

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Training Plan Click here for a free half marathon training plan.

54

Training

8 Weeks to a Fall Marathon Finish Line

By Mario Fraioli Excerpted from “ The Official Rock ‘n’ Roll Guide To Marathon and Half-Marathon Training”

It’s mid-summer and suddenly some friends tell you they’re going to run a fall marathon—and you should join them. What?! Is there time to get in decent enough shape to finish it? Yes, of course, assuming you’ve been active and running a bit since the spring. We’d normally suggest a 12- to 14-week plan for optimal

marathon training, but if you don’t have that much time you can still improve your situation in the next two months. Here’s an eight-week plan aimed at getting you to the finish line with more aerobic fitness than you have now. You might not set a new PR, but you’ll still savor the moment you cross the finish line.

For more training plans, strength training routines and cross-training recommendations, go to Competitor.com/training

Week

sunday

monday

tuesday

wednesday

thursday

friday

saturday

total mileage

1

Easy run: 5 miles

REST

Easy run: 6 miles with 6 x 20-second strides

Easy run: 5 miles + strength training

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

REST or crosstraining

Long run: 10 miles

32

Easy run: 5 miles + strength training

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

REST or crosstraining

Easy run: 12 miles + 6 x 20-second strides

38

REST or crosstraining

Easy run: 12 miles w/last 10 miles @ goal marathon pace

40

Intervals: 8 miles

2

Easy run: 5 miles

3

Easy run: 5 miles

4

Easy run: 5 miles

REST

5

Easy Run: 5 miles

REST

REST

REST

Warm-up, 6 x 800m @ 5K pace w/400m jog recovery between repeats

Tempo run: 2-mile warm-up, 6 miles @ half-marathon pace, 2-mile cooldown (10 miles)

Intervals: 10 miles

Easy run: 5 miles + strength training

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

REST or crosstraining

Easy run: 14 miles + 6 x 20-second strides

40

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

Easy run: 5 miles + strength training

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

REST or crosstraining

Easy run: 16 miles + 6 x 20-second strides

44

REST or crosstraining

Easy run: 16 miles

44

REST or crosstraining

Easy run: 12 miles + 6 x 20-second strides

36

REST

Easy run: 5 miles + 6 x 20-second strides

27

6

Easy run: 5 miles

REST

Easy Run: 10 miles

7

Easy run: 5 miles

REST

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

Easy run: 5 miles + strength training

REST

Tempo run: 2-mile warm-up, 3 miles @ goal marathon pace, 2-mile cooldown (7 miles)

8

8 x 1:00 @ 5K effort w/1:00 jog recovery between reps

Easy run: 5 miles + strength training

5 x 1 mile @ 10K pace w/3:00 recovery between reps

Easy run: 5 miles + strength training

Easy run: 5 miles

Fartlek: 8 miles

Fartlek: 8 miles 5 x 3:00 @ 5K effort w/2:00 jog recovery between reps Intervals: 8 miles 6 x 800m @ 10K pace w/400m jog recovery between repeats Fartlek: 5 miles

Easy run: 5 miles

4-5 x 2:00 @ 10K effort w/2:00 jog recovery between reps

RACE DAY!

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WOMEN’S

Select stores only.

U A

C H A R G E D

B A N D I T

2

L O N G - D I S T A N C E A C C E L E R A T I O N

MEN’S

MEN’S

academy.com/ua

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C R O S S -T R A I N I N G 56

Click here to read more about CrossFit Endurance for Runners.

Training

CrossFit Drills f or Strength and Stability CrossFit Endurance is all about strength and midline stability. Add the following drills to your workout two to three days a week.

B y B r i a n M ac K en zi e

P ulling Wa l l

Hop with Forward Lean

H o llo w R o c k

The primary goal of this drill is to learn how to activate your hamstrings and glutes when pulling the foot up from the ground after landing.

This drill will help teach you how to properly use gravity with a falling forward lean. It helps runners transition to a more compact stride; instead of reaching out with the leg and standing on the heel, midline stability is maintained and the hips become more central to the flow of power.

Hollow rock develops trunk strength and midline stabilization, which allows runners to hold good form even when they are fatigued at the end of a long race.

Stand 6 inches away from a wall and engage your core. Now practice pulling your foot up from the ground directly beneath your hip, using a light but quick snapping motion initiated by the hamstring. Use the wall to keep your foot from extending too far behind you.

Do 20 repetitions with each leg while focusing on using your hamstring and glutes to do the work. For runners who have relied more on their hip flexors than their hamstrings to run, this exercise will wake up some dormant tissue— you may even cramp up a bit. You’ll want the hamstring activation to translate into your running, with a quick popping off the ground with each foot pull.

SCALE: Start with five pulls on each leg, and slowly add repetitions with each workout until you can do 20.

CM0816_T_XTRAINING.indd 56

Begin with small vertical hops, as if jumping rope, engaging the core.

Once you are hopping, allow your body to fall forward, hinging from the ankles instead of the waist. Continue to hop as you allow gravity to move you forward. Imagine that you are a pogo stick; focus on the elasticity in your feet and ankles to propel you. Lean for three to five hops without scuffing the feet, and then level out for three more hops.

SCALE: Practice leaning and squatting without actually hopping, which will accustom you to the movement and build strength in your hips and quads.

Lift head up and off the ground with arms reaching overhead. Tighten up your muscles—including abs and glutes—and imagine that you’re trying to pin your belly button to your spine. You should be aiming to achieve a shape like a crescent moon, with your lower back flat on the ground and your arms and legs elevated about a foot off the ground. Now use your legs to kick and power a rocking-chair motion.

SCALE: If you have a weak core, this exercise is tough to do properly at first. Build up strength by first spending time holding planks and using other traditional trunk strength exercises. You can also scale hollow rock by holding the engaged position without progressing into the rocking motion.

Excerpted with permission from Unbreakable Runner by Brian MacKenzie (VeloPress, 2014). Learn more at Unbreakablerunner.com.

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15Years JANUARY 29, 2O17 AWARD WINNING COURSE AWA R D W I N N I N G M E DA L WORLD RENOWNED EVENT

T H E M I A M I M A R AT H O N .CO M

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RUN IT community

59

Where and When to Race Summer is starting to wind down, but racing season is heating up. Those fall marathons are getting closer, just in time for tune-up races to mix in among the long runs, as well as some scenic trail runs for one last getaway before summer ends. Take advantage of them before training gets more serious.

B y J eff B a n ow etz

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

M a r at h o n s / H a l f M a r at h o n s Hamptons Marathon and Half Oct. 1; Southampton, N.Y. Hamptonsmarathon.com

Lake Tahoe Marathon Oct. 7-9; Lake Tahoe, Calif.

Laketahoemarathon.com

Rock ‘n’ Roll St. Louis 1/2 Marathon Oct. 15-16; St. Louis Runrocknroll.com/st-louis

Get a different view of New York at this scenic marathon, half and 5K that takes place on the eastern side of Long Island, a popular vacation destination. You’ll travel on wooded roads and past impressive beaches on this flat and fast course that is also a Boston Marathon qualifier.

You can choose from a wide variety of events— including a 5K, 10K, two half marathons, three marathons and a 72-mile ultra—held over four days at the highest alpine lake in North America. The marquee race is the Lake Tahoe Marathon, a pointto-point course that finishes on Lakeside Beach.

This Rock ‘n’ Roll event features scenic 5K, 10K and half marathon courses through downtown with bands along the route and a headlining post-race show from The Urge. You’ll see plenty of iconic St. Louis sights along the way, including the Gateway Arch, Busch Stadium and Missouri Botanical Garden.

Photo: Courtesy of Lake Tahoe Marathon

Lake Tahoe Marathon

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Click here to read about America’s 25 best half marathons.

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RUN IT 60

community

5K to 15K Macon Labor Day Road Race Sept. 5; Macon, Ga. Macontracks.org/ldrr

Brookfield Zoo Run Run Sept. 11; Brookfield, Ill. Czs.org/zoorunrun

Island Run Sept.18; Boston Islandrun.boston.com

This 40th annual family-friendly tradition features both 5K and 10K races with flat and fast, point-topoint courses, finishing in Central City Park. It’s a qualifier for next year’s Peachtree Road Race, and the post-race party includes inflatables, cotton candy, snow cones, food and music.

The Brookfield Zoo, located west of Chicago, is home to this annual 5K run/walk to raise money for the Chicago Zoological Society. You’ll certainly see more wildlife than your usual 5K—the course takes place on the zoo grounds, where you’ll spot lemurs, giraffes, zebras and lions, just to name a few.

There are few races where a runner needs sea legs, but this is one of them. A ferry takes runners from Boston to Spectacle Island in the Boston Harbor. Once there, choose from a 5K or 5-mile run, followed by a catered post-race party with cold beer. Note: This event is only for those over 21.

trail Flagline 50K Sept. 18; Bend, Ore. Superfitproductions.com/races

Pecan Trail Run Sept. 24; Caldwell, Texas Pecantrailrun.com

Mountain Marmot Trail Race Sept. 24; Durango, Colo.

Purgatoryresort.com/events

This 50K trail run starts at Mt. Bachelor’s Sunrise Lodge and features a great mix of singletrack and dirt roads. The challenging course includes 4,000 feet of climbing with a start and finish at an altitude of 6,400 feet. For those not up to the full 50K, a high alpine half marathon is also available.

You have the option between a 15K, 10K or 5K trail run that takes place entirely on the Royalty Pecan Farms property just west of College Station.

Expect dirt roads, grass and mud on the rugged course through the scenic countryside. The 15K kicks off the races first at 5 p.m.

This new trail race at the Purgatory Resort will put any trail runner to the test. The course starts at the base of the mountain, then up to the top and back down again. There’s very little that’s flat throughout the 11-mile route, but you will be enjoying some of the most scenic singletrack trails in Colorado.

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

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Photo: Courtesy of Chicago Zoological Society

Brookfield Zoo Run Run

7/19/16 12:50 PM

©2016 SAN ANTONIO CONVENTION & VISITORS BUREAU

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7/14/16 10:30 AM

CANADA | MEXICO | EUROPE IT’S A BIG WORLD. PACK YOUR PASSPORTS!

@RunRocknRoll DUBLINIRELAND 1/2 MARATHON AUGUST 6-7, 2016

MONTREALCANADA MARATHON & 1/2 SEPTEMBER 25, 2016

MERIDAMEXICO MARATHON & 10K OCTOBER 30, 2016

LISBONPORTUGAL MARATHON & 1/2 OCTOBER 2, 2016

MEXICO CITYMEXICO HALF MARATHON MARCH 19, 2017

QUERETAROMEXICO MARATHON & 1/2 OCTOBER 2, 2016

MADRIDSPAIN MARATHON & 1/2 APRIL 23, 2017

VANCOUVERCANADA 1/2 MARATHON & 10K OCTOBER 23, 2016

LIVERPOOLUNITED KINGDOM MARATHON & 1/2 MAY 27-28, 2017

CITY CENTRE COURSES | LIVE MUSIC | FINISH LINE FESTIVALS

RunRocknRoll.com

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7/14/16 10:30 AM

MARKETPLACE

Join us for a day of racing to support your Marines! Our Amphibious Assault event includes a 5K or 10K SUP, paddleboard, outrigger canoe or surfski races, a 1 mile harbor swim, and our signature Amphibious Assault SUP race which includes water and land obstacles. Kids races, a vendor village and military displays round out a day of competition on Marine Corps Base Camp Pendleton.

Stay up-to-date on the latest in running: training tips, nutrition, gear, exclusive sweepstakes and more by signing up for Competitor Magazine's newsletter. competitor.com

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7/14/16 10:32 AM

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SHOE SAVANT From her days working in a local run specialty shop through high school and her collegiate track career, Claire Wood has always been intrigued by running shoes. After her competitive career ended at James Madison University, Wood scored a tech rep position with Mizuno—basically a regional brand ambassador job to help with sales and events in running stores—that gave her some initial insights into the running industry. She got into the product side of the business while working at Brooks a few years later, then she moved on to New Balance, where she’s been for the past seven and a half years, and is currently senior product manager for performance running footwear.

What trends have made a big impact in running shoes?

More people now understand the importance of mixing up the shoes they wear throughout the week. The idea that you shouldn’t run the exact same pace or do the exact same workout every day because it isn’t good for your body also applies to footwear.

The position your foot is in, the materials your foot engages with underfoot—it’s good to mix it up.

What have you learned about making shoes with newer, simpler, cleaner designs?

They are some of the most costly and challenging for us to make!

It’s tricky and complicated and there are always so many moving parts necessary to make innovative, enhanced products.

We don’t add pieces just to add pieces. Our goal is for all of our shoes to have smoothness from top to bottom, plus a truly fluid and uninterrupted ride. Marrying science and math—essentially looking at data at a microscopic level— with a strong sense of form and aesthetics is what brings New Balance styles to life.

How do athletes contribute to product design?

Our athletes are official wear testers and their feedback plays an important role in the process for our design team. We stay close to them during hard training cycles and talk to them, but it often happens through something like a random text, email or a picture with comments that make a big difference. That level of athlete is putting shoes through incredibly strenuous activities. If they can work for them, we believe they can work for anybody.

What drives you nuts about shoe reviews?

If we get a bad review for a shoe that running specialty stores and our customers love, it makes me think the reviewer wasn’t in the right shoe for them. We absolutely do not go to market with a product that has not been deemed ready by an incredible amount of testing. We’ve gotten a lot of awards lately, and those are consistent with market data, sales and our research.

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

Click here to read about American runner and 2012 Saudia Arabian Olympian Sarah Attar.

PHOTO: YOON BYUN; INTERVIEW BY ALLISON PATTILLO

Claire Wood, 34, Boston

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

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7/19/16 12:52 PM

TAKE THE

STANDING DESK

CHALLENGE

Research indicates that standing during your workday can help burn more calories and increase energy, but is it right for you? With VARIDESK® you can turn your existing desk into a height-adjustable standing desk with models starting at $175. Try it risk-free for 30 days and if you’re not satisfied simply return it for a full refund.

Order online or call 866-786-3363.

For patent and trademark information, visit VARIDESK.com/patents ©2016 VARIDESK®. All Rights Reserved.

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7/14/16 10:27 AM

ONE TASTY RIDE Hello S W E E T C U S H I O N. Introducing The Clifton 3. Maximal cushion. Minimal weight. So you can fly.

h oka on eon e. co m

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